Page 1

Compliments of

Save Your Skin

Protect against melanoma. page 41

Weighing In

Achieving thyroid balance. page 60

May 2018

Celebrating Twenty Years

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WOMEN’S ESSENTIALS • MEDITERRANEAN RECIPES

4/9/18 4:05 PM


!! W E N NEW

SHARPEN YOUR SHARPEN YOUR MEMORY & FOCUS MEMORY & FOCUS NON NON GMO NON

GMO NON NON Project GMO Project GMO GMO V E R I FProject IED Project V E R I FProject IED nongmoproject.org VERIFIED nongmoproject.org V V E E R R I I F F II EE D D nongmoproject.org

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Clean, clinically studied whole food ingredients Clean, clinically studied whole food ingredients Clean, clinically studied whole food ingredients Clean, Clean, clinically clinically studied studied whole whole food food ingredients ingredients † † to support brain health at three stages of life † to support brain health at three stages of life to support brain health at three stages of life to to support support brain brain health health at at three three stages stages of of life life†† Kids •• Young Kids Young Adults Adults ••• Adults Adults 40+ 40+ Kids Kids Kids ••• Young Young Young Adults Adults Adults •• Adults Adults Adults 40+ 40+ 40+ TFL_0318_GOL spread.indd spread.indd 22 TFL_0218_GOL

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for FAST FUEL FAST &FUEL for

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13g of MCTs (including caprylic and 13g of MCTs (including caprylic and 13g of MCTs (including caprylic 13g 13gof ofMCTs MCTs(including (including caprylic caprylicand and and capric acids) per serving capric acids) per serving capric capric capricacids) acids) acids)per per perserving serving serving † Fast fuel for body & brain Fast fuel for body & brain†† Fast fuel for body & Fast Fastfuel fuelfor forbody body&&brain brain brain†† Only from sustainably grown organic Only from sustainably grown organic Only from sustainably grown Only Onlyfrom fromsustainably sustainablygrown grownorganic organic organic coconuts coconuts coconuts coconuts coconuts Certified USDA Organic & Non-GMO Certified USDA Organic & Non-GMO Certified USDA Organic & Certified Certified USDA USDAOrganic Organic&&Non-GMO Non-GMO Non-GMO Project Verified Project Verified Project Project ProjectVerified Verified Verified No palm oil or other filler oils No palm oil or other filler oils No palm oil or other filler No Nopalm palmoil oilor orother otherfiller filleroils oils oils Hexane Free Hexane Free Hexane Hexane HexaneFree Free Free Non-Hydrogenated—0g Trans Non-Hydrogenated—0g Trans fat fat Non-Hydrogenated—0g Non-Hydrogenated—0g Non-Hydrogenated—0gTrans Trans Transfat fat fat Paleo & Ketogenic diet-friendly Paleo & Ketogenic diet-friendly Paleo Paleo Paleo& &&Ketogenic Ketogenic Ketogenicdiet-friendly diet-friendly diet-friendly

NON NON NON GMO NON NON GMO Project GMO Project GMO GMO Project

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15

Balance Your Hormones Help for women of all ages. MAY 2018

20

Pregnancy Cravings?

What causes them, and what you can do to stay healthy.

25

Go Mediterranean

Lower your disease risk with these fresh, flavorful recipes.

34

Women’s Essentials Awards We spotlight top supplements and personal care products for women.

departments 10 News Bites

Reduce salt, reduce BP • Choose fish rich in omega 3s • Sleep habits tied to sugar intake • More

30 Hot Products 38 Healthy Family

Get relief from painful hemorrhoids.

25

© MARTIN POOLE

15

34

WOMEN'S ESSENTIALS

20

41 Natural Beauty Have fun—and stay safe—in the sun! 46 Smart Supplements

Boost bone health with calcium and other nutrients.

49 Gluten Free Focus

The latest on celiac disease.

AWARDS

54 Food for Thought 58 Healing Herbs

Celebrate hops—the 2018 Herb of the Year!

60 Weighing In

Discover ways to keep the thyroid in balance.

64 Last Word Cover: Horse Chestnut

For more health & wellness resources visit

tasteforlife.com

www.

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

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MAY 2 018

tasteforlife 5

4/9/18 1:22 PM


ANCIENT ANCIENT NUTRITION ANCIENTNUTRITION NUTRITION

M M

ISISIS BONE BROTH THE MISSING LINK TO YOUR HEALTH? BONE BROTH THE MISSING LINK TO YOUR HEALTH? BONE BROTH THE MISSING LINK TO YOUR HEALTH?

BB

For asaslong asashumans have been cooking food over fire, bone broth—the simmering stock ofofbones For have been cooking food over fire, bone broth—the simmering stock For aslong long ashumans humans have been cooking food over fire, bone broth—the simmering stock ofbones bones otherwise discarded—has been a adaily part ofoflife, celebrated bybycultures around the world. Not only otherwise discarded—has been part celebrated around the world. Not only otherwise discarded—has been adaily daily part oflife, life, celebrated bycultures cultures around the world. Not only does bone broth add depth ofofflavor totorecipes and meals, it italso imparts significant and broad health does bone broth add depth and meals, imparts significant and broad health does bone broth add depth offlavor flavor torecipes recipes and meals, italso also imparts significant and broad health benefits that are now capturing the attention ofofmillions. Bone broth may bebebe the “hottest trend ininhealth” benefits that are now capturing the attention Bone broth may the “hottest trend benefits that are now capturing the attention ofmillions. millions. Bone broth may the “hottest trend inhealth” health” today, even though it itisitiscenturies old. Could it itbe missing link that you’ve been searching for? today, even though old. Could missing link that you’ve been searching for? today, even though iscenturies centuries old. Could itbethe bethe the missing link that you’ve been searching for?

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CELEBRITY TREND DU JOUR CELEBRITY TREND DU JOUR CELEBRITY TREND DU JOUR

PERFECT FOR PALEO LIVING PERFECT FOR PALEO LIVING PERFECT FOR PALEO LIVING

One thing that actors, professional athletes, One thing that actors, professional athletes, One thing that actors, professional athletes, executives and television personalities allallhave executives and television personalities executives and television personalities allhave have inincommon are high-performance lifestyles. SoSoSo are high-performance lifestyles. incommon common are high-performance lifestyles. it itisitislittle wonder that the media seems totobe wonder that the media seems islittle little wonder that the media seems tobebe reporting almost daily ononthe celebrities that are reporting almost daily celebrities that are reporting almost daily onthe the celebrities that are making bone broth a acentral component ofoftheir making bone broth component making bone broth acentral central component oftheir their health and fitness program. health and fitness program. health and fitness program.

Another audience that is is“fueling the fire” ofofthe Another audience that the fire” Another audience that is“fueling “fueling the fire” ofthe the bone broth movement is isthe rapidly-growing group bone broth movement rapidly-growing group bone broth movement isthe the rapidly-growing group ofofpeople following a aPaleolithic-inspired eating following eating ofpeople people following aPaleolithic-inspired Paleolithic-inspired eating and lifestyle program. And itsitsnot just weekend and lifestyle program. And just weekend and lifestyle program. And itsnot not just weekend warriors and hardcore fitness advocates that are warriors and hardcore fitness advocates that are warriors and hardcore fitness advocates that are contributing toto the growth. Recent statistics indicate contributing the growth. Recent statistics indicate contributing to the growth. Recent statistics indicate a awider demographic ofofpeople is is”going Paleo” demographic Paleo” awider wider demographic ofpeople people is”going ”going Paleo” and estimate that 54% are women and 76% are and estimate that 54% are women and 76% are and estimate that 54% are women and 76% are You will also see bone broth very well represented educated. The world ofofhealth and fitness You will also see bone broth very well represented college educated. The world and fitness You will also see bone broth very well represented college college educated. The world ofhealth health and fitness if ifyou take a astroll down the aisle ofofyour local is isoften dominated bybyfads and trends; however, take down the aisle local dominated and trends; however, ifyou you take astroll stroll down the aisle ofyour your local isoften often dominated byfads fads and trends; however, bookstore and a asurprising number ofof“broth allallthe data suggests that this is isaisamodern-day bookstore and number data suggests that this bookstore and asurprising surprising number of“broth “broth allthe the data suggests that this amodern-day modern-day cafes” have opened upupin York City asaspeople based ononancient wisdom, that cafes” have opened York City phenomenon, based wisdom, that cafes” have opened upinNew inNew New York City aspeople people phenomenon, phenomenon, based onancient ancient wisdom, that are trading inintheir morning cup ofofcoffee for the going away any time soon. are trading morning cup for the going away any time soon. are trading intheir their morning cup ofcoffee coffee for the is isnot isnot not going away any time soon. benefits that bone broth can deliver! benefits that bone broth can deliver! benefits that bone broth can deliver!

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WHY ALL THE HYPE? WHY ALL THE HYPE? WHY ALL THE HYPE?

3.3

Bone broth isistypically rich ininprotein, collagen, gelatin, glucosamine, Bone broth rich collagen, gelatin, glucosamine, Bone broth istypically typically rich inprotein, protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing inindiet. These vital nutrients chondroitin and key minerals often missing These vital nutrients chondroitin and key minerals often missing indiet. diet. These vital nutrients support a awide range ofofhealth benefits and body systems including: support range benefits and body systems including: support awide wide range ofhealth health benefits and body systems including:

44

Healthy detoxification, Healthy detoxification, Healthy detoxification, gut and immune system† gut and immune system† gut and immune system†

Healthy and vibrant skin, Healthy and vibrant skin, Healthy and vibrant skin, hair and nails† hair and nails† hair and nails†

Healthy joints Healthy joints Healthy joints and lean muscle mass† and lean muscle mass† and lean muscle mass†

Metabolism and Metabolism and Metabolism and a ahealthy weight† weight† ahealthy healthy weight†

5.5

Natural | |Gluten Free | |Dairy Free | |Soy Free | |Grain Free | |Nut Free Natural Free Free Free Free Free Natural |Gluten Gluten Free |Dairy Dairy Free |Soy Soy Free |Grain Grain Free |Nut Nut Free

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BONE BONE BROTH BONEBROTH BROTH

PROTEIN PROTEIN PROTEIN

™™™

MODERN MODERN SUPERFOOD MODERN SUPERFOOD SUPERFOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks totoexperiencing the benefits ofofbone broth isisthe time totomake it itat Two major drawbacks the benefits broth time Two major drawbacks toexperiencing experiencing the benefits ofbone bone broth isthe the time tomake make itathome athome home and expense totobuy it itpre-packaged. Introducing Bone Broth Protein™—a breakthrough ininprotein and expense Introducing Bone Broth Protein™—a breakthrough and expense tobuy buy itpre-packaged. pre-packaged. Introducing Bone Broth Protein™—a breakthrough inprotein protein supplementation that delivers the benefits ofofbone broth ininan easy-to-mix, convenient and supplementation that delivers the benefits broth easy-to-mix, convenient and supplementation that delivers the benefits ofbone bone broth inanan easy-to-mix, convenient and on-the-go form . . . on-the-go form on-the-go form Not only does Bone Broth Protein™ pack 20g ofofgut-friendly and Paleo-friendly protein per serving, Not only does Bone Broth Protein™ pack 20g and Paleo-friendly protein per serving, Not only does Bone Broth Protein™ pack 20g ofgut-friendly gut-friendly and Paleo-friendly protein per serving, it italso provides Bone Broth Co-Factors such asascollagen, glucosamine, chondroitin, hyaluronic acid provides Bone Broth Co-Factors such glucosamine, chondroitin, hyaluronic acid italso also provides Bone Broth Co-Factors such ascollagen, collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals totosupport the health ofofyour gut, joints, muscles, skin and healthy and key electrolyte minerals the health gut, joints, muscles, skin and healthy and key electrolyte minerals tosupport support the health ofyour your gut, joints, muscles, skin and healthy detoxification.† detoxification.† detoxification.† Bone Broth Protein™ isisfree ofofcommon allergens and the ideal protein source for those sensitive Bone Broth Protein™ allergens and the ideal protein source for those sensitive Bone Broth Protein™ isfree free ofcommon common allergens and the ideal protein source for those sensitive totodairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested tototo grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested todairy, dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested be GMO free. be GMO free. be GMO free.

555 BIG BENEFITS OF BIG BENEFITS OF BIG BENEFITS OF BONE BROTH PROTEIN™ BONE BROTH PROTEIN™ BONE BROTH PROTEIN™ 1.1.1. Saves You Time Saves You Time Saves You Time 2.2.2. Saves You Money Saves You Money Saves You Money 3.3.3. Packed with 20g Protein Packed with 20g Protein Packed with 20g Protein ++Bone Broth Co-Factors Broth Co-Factors +Bone Bone Broth Co-Factors 4.4.4. Whole Food Supplemental Protein Whole Food Supplemental Protein Whole Food Supplemental Protein 5.5.5. Diet, Paleo and Gut Friendly Diet, Paleo and Gut Friendly Diet, Paleo and Gut Friendly

Other Delicious and Functional Flavors Available Other Delicious and Functional Flavors Available Other Delicious and Functional Flavors Available

W W W. BBB OOO NNN EEB RRR OT HHH PPR O.C OOO MMM W W W. OT O.C W W W. EBB OT PRR O.C †These statements have notnot been evaluated byby the Food and Drug Administration. These products areare not intended to to diagnose, treat, cure or or prevent any disease. †These statements have been evaluated the Food and Drug Administration. These products not intended diagnose, treat, cure prevent any disease. †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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EDITOR’S NOTE

Going Platinum You may have noticed the tagline on the cover—Celebrating Twenty Years. That’s how long we’ve been providing sciencebased articles and the healthiest recipes we can find to empower your health! Over the past two decades, we’ve learned a lot about you. You’re curious, openminded, and caring. You want to eat better and use herbs and supplements preventively to avoid disease. You care about the personal care products you put on your skin. But it’s not just your well-being you care about, you also want the best for your family, friends, pets, community (local and global), farmers, and Earth! This month, we have a women’s health focus, inspired in

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com)

part by Mother’s Day on May 13. “Balance Your Hormones”

Retail Account Manager Kim Willard

on page 15 details ways to hit the sweet spot of hormonal

Founder and Chief Executive Officer T. James Connell

balance, whether you’re coping with PMS, postpartum, or

Editorial Advisory Board

menopause. Insight into what causes pregnancy cravings is presented on page 20. The Women’s Essentials Awards feature on page 34 highlights women’s supplements and personal care products that have truly exceptional ingredients. Thyroid issues get a closer look on page 58. We’ve also included something for everyone in this issue—from the latest health news on page 10, to enticing Mediterranean recipes on page 25, to supplements for bone health on page 46. Wherever you are in your journey toward optimal health, Taste for Life is honored to be your partner! Happy Anniversary!

Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

8 tasteforlife

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

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

M AY 201 8

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DASH DIET

Salt reduction LOWERS BP Cutting back on salt and sticking to the Dietary Approaches to Stop Hypertension (DASH) diet can reduce problematic blood pressure in as little as a month, according to 2017 research. The US Food and Drug Administration has set a limit of about 1 teaspoon of salt per day for adults. Participants in the study were assigned to one of three groups. The first consumed a half teaspoon of salt per day, the second took in a full teaspoon, and the third consumed a teaspoon and a half. Some of the participants ate their regular diet while others switched to the DASH program. The diet focuses on fruit, vegetables, whole grains, low- or fat-free dairy, fish, poultry, beans, seeds, and nuts. Results varied greatly depending on which regimen a person followed. The positive effects on blood pressure were most robust for those who both followed the DASH diet and reduced their salt intake. People who did one or the other saw smaller improvements. SOURCE “Healthier Diet, Less Salt: The Recipe to Beat High Blood Pressure” by E.J. Mundell, https://MedlinePlus.gov, 11/12/17

MORE SPICE = less salt? People who eat spicy foods tend to consume less salt and have lower blood pressure, according to the American Heart Association. That may lower their risk for heart attack and stroke. A previous study had shown that a compound in spicy peppers (capsaicin) “enhanced the perception of food being salty,” said researcher Zhiming Zhu, PhD. He and his team set out to see if that effect actually reduced salt consumption. They found that study participants who preferred spicy foods did consume less salt than those who had a low-spice preference. Those who ate more spices also had lower systolic and diastolic blood pressure. “Even a small, gradual increase in spices in your food may have a health benefit,” Dr. Zhu said. SOURCE “Spicy Food May Curb Unhealthy Cravings for Salt,” American Heart Association, 10/31/17

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HEALTHY CATCH

Cast a line for these FISH The benefits of eating fish for heart health, cognition, and other health factors are widely known, but many of us are concerned about mercury content in certain fatty fish. Experts from the Tufts University Health & Nutrition Letter advise, “The best fish choices are those that are rich in omega 3s yet low in mercury. These include salmon, herring, anchovies, sardines, trout, and Atlantic and Pacific mackerel” (but not king mackerel). SOURCE “Ask Tufts Experts,” Tufts University Health & Nutrition Letter, 12/17

WEIGHT CONTROL

MORE SLEEP may mean less sugar Getting a little more sleep might help you lose weight. British scientists determined that adults who upped their sleep time managed to cut down on sugary foods. The study included adults who typically slept for less than seven hours per night. Some participants were instructed to increase their slumber by about an hour and a half, and to follow good sleep habits such as avoiding caffeine before bed, establishing a relaxing routine, and not going to bed too full or hungry. The others made no changes to their sleep habits. All participants in both groups kept food diaries during the seven-day trial. Those in the group that increased their sleep time consumed about 10 fewer grams of sugar per day. “The fact that extending sleep led to a reduction in intake of free sugars, by which we mean the sugars that are added to foods by manufacturers or in cooking at home as well as sugars in honey, syrups, and fruit juice, suggests that a simple change in lifestyle may really help people to consume healthier diets,” said researcher Wendy Hall, PhD. SOURCE “Sleeping for Longer Leads to a Healthier Diet,” King’s College London, 1/10/18

www.tas teforl i fe.com

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NUTRIENT UPDATE

O6 may LOWER INFLAMMATION, not raise it A study from Finland refutes the long-held belief that omega-6 fatty acids cause low-grade inflammation. In fact, higher blood levels of the O6 linoleic acid appear to lower the amounts of C-reactive protein (CRP) in the blood. CRP is an important marker of inflammation. CRP levels were measured in more than 1,200 men ages 42 to 60. Researchers linked higher levels of linoleic acid with lower levels of CRP. Other O6 fatty acids did not appear to have any effect on CRP levels. Low-grade inflammation is a risk factor for heart disease, Type 2 diabetes, and other chronic diseases. Dietary linoleic acid comes primarily from vegetable oils, plantbased spreads, nuts, and seeds.

SELECTED SOURCES “Are Omega-6 Fats Inflammatory? Perhaps Not, Suggests Study” by Tim Cutcliffe, www.NutraIngredients-USA, 11/17 n “New Study Backs Up Earlier Findings—Omega-6 Fatty Acids Do Not Promote Low-Grade Inflammation,” University of Eastern Finland, 11/13/17

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BY V I C TO R I A D O L BY TO E WS , M P H

continued on page 17

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Keeping hormones in balance can be a tricky business for women throughout the lifespan. Starting at puberty and continuing until about age 40, many women experience symptoms related to excessive estrogen, namely PMS. Hormone changes around pregnancy can also create challenges. Then, from age 50 onward, too little estrogen can lead to discomforts associated with menopause. Fortunately, a few key supplements can help women reach that elusive sweet spot of hormonal balance—no matter which decade they’re in.

The PMS Roller Coaster “Estrogen, although it is ‘friend,’ can also be ‘foe,’ in that too much at the wrong time can cause hormonal havoc,” explains Laurie Steelsmith, ND, LAc, author of Growing Younger Every Day:

The Three Essential Steps for Creating Youthful Hormone Balance at Any Age (Daily Wellness Company, 2017). In women from teens through menopause, estrogen dominance contributes to the PMS symptoms of irritability, weepiness, moodiness, bloating, breast tenderness, and fatigue. Lowering estrogen and enhancing production of another hormone, progesterone, can reduce these symptoms.

To lower estrogen, Dr. Steelsmith recommends exercise. “Work out, sweat, and move every day to help your liver do its job of detoxifying your body, including estrogen,” she explains. In addition, choose foods that help the liver break down estrogen; these would be cruciferous vegetables such as broccoli, cabbage, cauliflower, and Brussels sprouts. These veggies contain compounds like indole-3-carbinol that convert unfriendly forms of estrogen into friendly forms of estrogen. “Consider boosting your liver function with beets and dandelion tea (an herb known for its ability to help your liver make bile) and it has the bonus as a slight diuretic that helps with bloating,” says Dr. Steelsmith. In terms of supplements, Dr. Steelsmith is a fan of vitamin B6 since it helps the liver break down estrogen, acts as a natural diuretic, and can enhance mood by activating “feel good” brain chemicals such as serotonin. For the second half of the estrogen/progesterone equation, Dr. Steelsmith suggests boosting the body’s ability to produce progesterone with the herb chasteberry. This herb can alleviate PMS symptoms and restore progesterone balance.

New Mom Hormone Ups and Downs New moms are at the mercy of a hormone carnival ride after delivery, and it can take several months for

the ride to stop. This hormone imbalance can manifest as mood swings and headaches; you may see it on your skin with conditions like acne. Increasing fiber intake helps restore hormonal balance because fiber enhances estrogen excretion. Most women don’t even get half of the 25 grams of fiber they should eat every day. Increase your fiber intake over a couple of weeks since a sudden surge in fiber intake could leave you bloated and gassy. Keeping your liver in tip-top shape—since your liver is where hormones are processed—can get you off the hormone roller coaster more quickly. Milk thistle is the go-to herb for a well-running liver. It contains a compound called silymarin that is considered responsible for the herb’s detoxifying power.

Menopause: Another Wild Ride Menopause does bring an end to those troublesome PMS symptoms. However, new hormone imbalance issues can crop up during the natural process of menopause: hot flashes, headaches, muscle aches, weight gain, mood swings, vaginal dryness, insomnia, and hair loss. Hot flashes create a lot of unpleasantness for many women around the time of menopause. Maca, an herb from Peru, offers hope for hot flash sufferers. Maca’s long history of traditional use in the Andes region has linked this herb to female hormone balance for centuries. A review of the scientific literature about maca for menopause symptoms concluded that this herb demonstrated a favorable effect on reducing hot flashes. continued on page 18

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Pycnogenol, an antioxidant-rich extract from the bark of French maritime pine trees, may also help with perimenopausal symptoms. A study of 170 women taking 30 mg of Pycnogenol twice a day found that after three months of use, the women taking this supplement—compared to those taking placebos—experienced significantly fewer hot

flashes and better sleep. In other research on postmenopausal women receiving 100 mg of Pycnogenol daily, the women reported reduced hot flashes, improved sleep, reduced irritability, and less vaginal dryness. Perimenopausal women who get plenty of the omega-3 fatty acid DHA appear to be at a lower risk of getting hot flashes, or if they do they are not as severe. These benefits are seen with omega 3s when the supplement is used for four months or longer. Whether hormone changes are during the reproductive years or as those years come to an end, there are many natural tools to bring hormones back into balance. TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Effect of Low-Dose French Maritime Pine Bark Extract on Climacteric Syndrome in 170 Perimenopausal Women: A Randomized, Double-Blind, Placebo-Controlled Trial” by T. Kohama and M. Negami, J Reprod Med, 2013 n “Herbal Preparations for the Menopause: Beyond Isoflavones and Black Cohosh” by H.T. Depypere and F.H. Comhaire, Maturitas, 2/14 n “Omega 3 Versus Isoflavones in the Control of Vasomotor Symptoms in Postmenopausal Women” by S. Palacios et al., Gynecol Endocrinol. 2017 n Personal communication: Laurie Steelsmith, 3/18 n “Supplementation with Pycnogenol Improves Signs and Symptoms of Menopausal Transition” by S. Errichi et al., Panminerva Med, 2011

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BY JANE EKLUND

Be careful what you wish for Pickles, ice cream, chips, pizza. . . . What’s the deal with pregnancy cravings? They’ve received surprisingly little attention from researchers, though theories abound. Are they your body’s call for certain nutrients? A socially acceptable excuse for overeating? Out-of-whack hormones? The evidence is mixed. For an overview, read on.

The Culture of Craving Interestingly, having food cravings during pregnancy is neither a new phenomenon nor one limited to certain cultures. Back in the second century AD, Greek physician Soranus wrote about pregnant women having an appetite “sometimes for all, sometimes for certain foods; appetite for things not customary.” And England’s Henry VIII catered to Queen Jane Seymour’s desire for quail back in 1537, following a belief that consuming craved foods would help safeguard the birth process. It worked—sort of. The queen produced the requisite male heir, but sadly died herself 12 days after his birth. The Hindi word for pregnancy, dohada, means “two-heartedness,” so it’s no surprise that cravings in that culture are seen as coming from the presence of another heart and will inside the mother. For the embryo to thrive, the mother is urged to satisfy the cravings. Women in different cultures appear to crave different foods. While Amer20 tasteforlife

ican women are famously known to crave fast food, ice cream, and pickles, Japanese women crave rice, and a 2017 survey of pregnant women in rural South India reported unripe mango and unripe tamarind as the most craved foods.

What We Know About Cravings Between 50 and 90 percent of pregnant women in the United States experience cravings, which usually start during the first trimester and peak during the second. A 2014 metastudy looked at past research and writings including pregnancy blogs to gauge whether some of the commonly accepted rationales for such cravings have any scientific basis. Here’s what they determined: ● Hormonal changes: Hormones

may be associated with changes in taste and smell that some pregnant women experience. Those changes in turn may influence food cravings as well as aversions—though more research is needed to make a clear link. ● Nutritional deficits: The theory

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that pregnant women crave certain foods because they are deficient in the nutrients found in those foods may not hold water. Consider that the foods most craved in the US are sweets, fats, and fast foods, but the nutrients that are important for pregnant women to consume are found in dark leafy greens, legumes, and whole grains. ●C  ombating nausea: Many pregnant women experience nausea and vomiting,

and there is some evidence that food cravings develop at about the same time as pregnancy sickness. But more study is needed to determine whether the craved foods might prevent or ease nausea. ●P  sychosocial factors: Research has shown that foods that create ambiguous feel-

ings—like chocolate, which is seen as a guilty pleasure—may be more likely to become craved items, especially by people who often diet. And studies by sociologists have noted that pregnancy gives women the chance to step aside from unrealistic body image norms that encourage thinness and dieting, which isn’t a bad thing unless it leads to overeating. Importantly, cravings may be a significant cause of excess gestational weight gain. Excess weight gain has been linked to problems for both mother and fetus, as well as higher risk for cesarean section and pregnancy complications. So what’s an expectant mother to do? The best course seems to be to pay attention to your cravings, but be choosy about which ones you indulge in—and get all the nutrients you need in your diet and through a prenatal multivitamin/mineral. TFL

Choosing a Prenatal Multi Fill in any gaps in nutrients by taking a prenatal multi every day. WebMD recommends one that includes ● 400 micrograms folic acid ● 400 IU vitamin D ● 200 to 300 milligrams (mg) calcium ● 70 mg vitamin C ● 3 mg thiamine ● 2 mg riboflavin

● 20 mg niacin ● 6 micrograms vitamin B12 ● 10 mg vitamin E ● 15 mg zinc ● 17 mg iron ● 150 micrograms iodine

SELECTED SOURCES “Expectant Mothers Take Note: Pregnancy Food Cravings May be Psychological,” University at Albany, State University of New York, 11/3/14 n “The Mystery of Pregnancy Cravings” by Anna Graves, Synapse: The Boston University Undergraduate Science Magazine, 7/28/10 n “Pickles and Ice Cream! Food Cravings in Pregnancy . . .” by N.C. Orloff and J.M. Hormes, Frontiers in Psychology, 9/23/14 n “Pregnancy and Prenatal Vitamins,” www.WebMD.com n “A Test of Four Evolutionary Hypotheses of Pregnancy Food Cravings: . . .” by C. Placek, R Soc Open Sci, 10/17 www.tas teforl i fe.com

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Go Mediterranean

© MARTIN POOLE

A delicious way to help prevent disease

The Mediterranean diet is a healthy eating plan based on the traditional cooking style of countries that surround the Mediterranean Sea. With its emphasis on plant-based food, this diet reduces the risk of heart disease. Staples of the diet include replacing butter with healthy fats, limiting red meat, eating fish and poultry at least two times a week, and consuming fruit, veggies, legumes, whole grains, and nuts. Following the diet has been linked with lower levels of LDL (bad) cholesterol. Another benefit is a reduction in the incidences of cancer and Parkinson’s and Alzheimer’s diseases. Aside from the Mediterranean diet’s many health benefits, the food is fresh and flavorful as these recipes prove.

Herbed Chickpea Salad with Sundried Tomatoes and Spinach dGnV From Eat Your Way to a Healthy Heart by Dale Pinnock ($14.99, Quadrille, 2018) 20 minutes prep time n serves 2

K Tbsp olive oil, plus more to dress 3 handfuls of baby spinach Leaves from a few sprigs of parsley Leaves from a few sprigs of thyme 1K c canned chickpeas, drained and rinsed 1 scallion, minced

8 sundried tomatoes, chopped Juice of K lemon Freshly ground black pepper

2. Mix cooked spinach with herbs, chickpeas, scallion, and sundried tomatoes. Add a little oil, the lemon juice, and pepper, and mix well.

1. Pour oil into a saucepan placed over medium heat. Sauté spinach for 1 or 2 minutes, just until it wilts.

Per serving: 627 Calories, 32 g Protein, 101 g Carbohydrates, 20 g Fiber, 13 g Total fat (1 g sat), 62 mg Sodium, HHHHH Vitamin B1 (thiamine), K, Phosphorus, HHHH Vitamin B6, Iron, Potassium, HHH Vitamin C, Magnesium, HH Vitamin B2 (riboflavin), Zinc, H Vitamin B3 (niacin), Calcium

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Stuffed Eggplant nv From Eat Your Way to a Healthy Heart by Dale Pinnock ($14.99, Quadrille, 2018) 65 minutes prep time n serves 2

1 Tbsp olive oil 1 large red onion, halved, then sliced 2 garlic cloves, minced 1 large red bell pepper, seeded and chopped 1 large zucchini, sliced Salt and freshly ground black pepper 2 c canned chopped tomatoes 1 large eggplant 2 Tbsp rolled oats 3 tsp grated Parmesan 1. Preheat oven to 400°. 2. Pour oil into a saucepan set over medium heat. Sauté onion, garlic, bell pepper, and zucchini with a good pinch of salt, for about eight minutes, until they all begin to soften. © MARTIN POOLE

3. Add tomatoes and simmer for 15 to 20 minutes, until tomatoes have reduced right down and you have a thick ratatouille. Season further, if desired. 4. Cut eggplant in half. Scoop out flesh from each half, leaving a rim of about N inch of flesh. Lay eggplant halves face down on a baking sheet and pour in a little water. Bake for about 12 minutes, until they start to soften. Turn over and bake for another five minutes. 5. Mix oats and Parmesan together and season to taste. Spoon ratatouille mixture into eggplant halves, pressing it down firmly. Divide Parmesan topping between them. Return to oven for another 12 minutes. Kitchen Note: Serve this dish with a side salad. Per serving: 380 Calories, 15 g Protein, 64 g Carbohydrates, 27 g Fiber, 12 g Total fat (3 g sat), 974 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, K, Phosphorus, Potassium, HHHH Magnesium, HHH Vitamin A, B2 (riboflavin), B3 (niacin), E, HH Calcium, Iron, H Zinc

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My Big Fat Greek Potato Salad dGnV From Vegan Comfort Classics by Lauren Toyota ($22, Ten Speed Press, 2018)

45 minutes prep time + overnight marinating time for feta n serves 6

Tofu Feta 1 (14 oz) brick firm or extra-firm tofu K c white wine vinegar 1 Tbsp freshly squeezed lemon juice K c unsweetened soymilk 1 tsp dried basil 2 garlic cloves, minced 2 tsp sea salt Salad 2 lb small white or red potatoes, halved 1 Tbsp olive oil 1 tsp dried oregano K tsp sea salt K tsp ground pepper 2 c diced English cucumber (about 1 cucumber) 2 c diced green bell pepper (about 2 peppers) 2 c cherry tomatoes, halved 2 c diced red onion (about 2 onions) K c pitted Kalamata olives 6 to 8 pepperoncini peppers The Creamy Cucumber (recipe on page 29) Dried oregano, for serving 1. To prepare Tofu Feta: Drain excess water from tofu and pat and press it dry between paper towels or a tea towel. You don’t need to get all water out, just some of it. Cut tofu into K-inch cubes. 2. Whisk together vinegar, lemon juice, soymilk, basil, garlic, and salt in a glass container with a fitted lid. Submerge tofu cubes in mixture, place lid on container, and refrigerate. Marinate tofu overnight for a strong flavor, but you can marinate it for as little as 3 hours. 3. To prepare Salad: Preheat oven to 400°. Toss potatoes in oil, oregano, salt, and pepper in a baking dish. Bake for 45 minutes, tossing once halfway through bake time, until roasted and golden brown. 4. Toss warm potatoes with cucumber, bell pepper, tomatoes, onion, olives, pepperoncini, and Tofu Feta. Drizzle with as much Creamy Cucumber dressing as you like and serve immediately. Add extra ground pepper and/or oregano to taste. (Be sure to dress only the amount you will consume. If you’re not eating the salad right away, do not toss the potatoes with the veggies, as the cucumber and tomatoes will get soggy.)

© 2018 LAUREN TOYOTA

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Kitchen Note: You could swap rotini or macaroni for the potatoes for a big fat Greek pasta salad. Per serving (with The Creamy Cucumber dressing): 429 Calories, 18 g Protein, 42 g Carbohydrates, 8 g Fiber, 23 g Total fat (3 g sat), 1,257 mg Sodium, HHHHH Vitamin C, K, Calcium, HHHH Phosphorus, HHH Vitamin B6, Magnesium, Potassium, HH Vitamin B1 (thiamine), Iron, H Vitamin B2 (riboflavin), B3 (niacin), E, Zinc

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The Creamy Cucumber dGnV From Vegan Comfort Classics by Lauren Toyota ($22, Ten Speed Press, 2018) 15 minutes prep time n makes

approximately 1 cup K English cucumber

1 c vegan mayonnaise 2 Tbsp freshly squeezed lemon juice 2 garlic cloves 2 tsp apple cider vinegar 1 tsp finely chopped fresh dill N tsp sea salt N tsp ground pepper

1. Shred cucumber. Place in a sieve, nut milk bag, or double layer of cheesecloth and squeeze out excess water. 2. Place cucumber and remaining ingredients in a high-powered blender and blend until very smooth. You can also combine all ingredients in a jar, but be sure to mince garlic and chop shredded cucumber. This will result in a chunkier consistency. 3. Store in fridge for up to 10 days. Some of the water from the cucumber may separate. You can shake dressing to combine again.

N c finely chopped celery K c finely chopped carrots K tsp dried oregano

For the Tomato-Cucumber salad 1 K c chopped cherry tomatoes 1 seedless cucumber, diced N c diced red onion 2 Tbsp chopped fresh parsley 1 Tbsp chopped fresh mint 2 Tbsp extra-virgin olive oil 2 Tbsp fresh lemon juice Fine sea salt and pepper 4 oz feta cheese, cubed (optional) 1. Preheat oven to 425°. Line a baking sheet with parchment paper. 2. In a medium bowl, whisk together tahini, parsley, M of the minced garlic, lemon zest, lemon juice, K tsp cumin, ginger, and red pepper flakes. Add sunchokes and toss to coat. Season with salt and black pepper. Spread out sunchokes on prepared baking sheet. Bake until browned on outside and tender within, 20 to 25 minutes.

4. Heat the 1 tablespoon of olive oil in a large skillet over medium-high heat. When oil is shimmering, add onion, celery, and carrots and cook until softened, about 5 minutes. Add remaining minced garlic and cook, stirring, for 1 minute, until fragrant. Add cauliflower rice, remaining 1 teaspoon cumin, and oregano and season with salt and black pepper. Stir well and cook until cauliflower is warm and fragrant, 5 to 7 minutes. Divide among four bowls. 5. Make salad: In a medium bowl, toss together tomatoes, cucumber, red onion, parsley, mint, the 2 tablespoons of olive oil, and lemon juice. Season with salt and pepper. Top with feta (if using). 6. Divide salad among bowls on top of cauliflower couscous. Top with roasted sunchokes and serve. Kitchen Note: Also known as Jerusalem artichokes, sunchokes have a hearty texture when roasted.

3. Meanwhile, pulse cauliflower in a food processor until ricelike, working in batches as needed.

Per serving: 423 Calories, 14 g Protein, 43 g Carbohydrates, 9 g Fiber, 25 g Total fat (7 g sat), 638 mg Sodium, HHHHH Vitamin C, K, Phosphorus, HHHH Vitamin B1 (thiamine), Iron, Potassium, HHH Vitamin B2 (riboflavin), B6, Calcium, HH Vitamin A, B3 (niacin), Magnesium, H Vitamin E, Zinc

Tahini-Marinated Sunchokes with Cauliflower Couscous and Tomato-Cucumber Salad Gnv From Inspiralized & Beyond by Ali Maffucci ($21.99, Clarkson Potter/Publishers, 2018) 45 minutes prep time n serves 4

N c tahini 1 Tbsp chopped fresh parsley 3 garlic cloves, finely minced, divided Zest of K lemon Juice of 1 lemon 1K tsp ground cumin, divided 1 tsp grated fresh ginger N tsp red pepper flakes 1 lb sunchokes, scrubbed and chopped into 2-inch pieces Fine sea salt and pepper 2 small heads cauliflower, cut into florets 1 Tbsp extra-virgin olive oil N c diced red onion www.tas teforl i fe.com

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For more great natural products, visit www.TasteforLife.com/hot-products

Liver Refresh Now Foods NOW Liver Refresh is a combination of nutrients and herbs formulated to support healthy liver function and vital detoxification processes. 888-669-3663, www.NowFoods.com

Oregano Oil North American Herb & Spice Oreganol P73 is the true wild oregano oil P73, a blend of edible species of wild oregano grown on natural, mineral-rich soil and extracted without chemicals or alcohol. www.NorthAmericanHerbandSpice.com

Respiratory Support Ridgecrest Herbals’ ClearLungs Sport adds oxygen-supporting herbs to the 13 Chinese herbs found in ClearLungs Classic to maintain respiratory health while supporting muscle recovery. https://RCherbals.com/rch/details/138

Hemp Nutrients Terry Naturally by EuroPharma introduces Hemp Oil & Hemp Oil + Curcumin. These softgels contain a full spectrum of hemp phytonutrients CO2 extracted from Non-GMO, European hemp to support the endocannabinoid system. 866-598-5487, www.EuroPharmaUSA.com

Be one of the first 10 people to contact us and we will send you a FREE sample of Ester-C! Send an email, Subject: Ester-C, to: customerservice@tasteforlife.com for your chance to win.

Urinary Tract Support Bluebonnet Nutrition Targeted Choice Urinary Tract Support blends D-mannose, cranberry fruit extract, and identity-preserved vitamin C to flush waste and provide a nourishing environment for healthy flora. www.BluebonnetNutrition.com

Skin Saver Babo Botanicals Sensitive Skin All Natural Healing Ointment is an all-purpose balm made with medicalgrade colloidal oatmeal that helps relieve symptoms of eczema and dry skin. Perfect for chapped lips and cuticles. www.BaboBotanicals.com

Immunity Support Supporting immune health is always in season, and American Health Ester-C Effervescent Powder Packets make it easy. Ester-C delivers 24-hour immune support with one delicious serving daily. When on the go, don’t forget Ester-C, The Better Vitamin C. 866-646-8576, www.AmericanHealthUS.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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WOMEN'S ESSENTIALS

AWARDS

Mother’s Day is May 13, but we’d like to take this opportunity to give a shout out to all women for all they do to make the world a better place (and they do plenty)! Women face different challenges throughout the decades. Hormones fluctuate, nutritional needs change, and new skin challenges emerge. We’ve selected an array of products that contain some of the most useful and effective ingredients available for common issues. We hope you find an “essential” product in our selection that keeps you looking and feeling your best!

ADRENAL SUPPORT

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ANTI-AGING SKIN CARE

BODY LOTION Nature’s Answer Essential Oil Body Lotion Vanilla Coconut Body Lotion uses natural botanicals and fragrant essential oils that absorb quickly to nourish the skin. Hypoallergenic and free from chemicals and preservatives.

Natural Factors WomenSense AdrenaSense provides herbal support for adrenal gland function and promotes uninterrupted sleep with adaptogenic herbs such as rhodiola, eleuthero, schisandra, and ashwagandha.

Acure Organics Radically Rejuvenating Sheet Mask with Age Performance Elixir fights aging with argan oil, vitamin C, and hyaluronic acid. After 15 minutes, peel off the sheet mask and massage the hydrating elixir into skin. No rinsing required!

BREAST HEALTH

CANDIDA

CBD OIL

Europharma Terry Naturally CuraMed Breast supports breast health and hormone balance with clinically studied curcumin, French grape seed extract, vitamin D, and pomegranate seed oil and fruit extract that combine omega 5 and polyphenols.

Wakunaga of America Kyolic Aged Garlic Extract Candida Cleanse & Digestion Formula 102 uses ginger, aged garlic extract, and an enzyme complex to support intestinal cleansing while managing yeast overgrowth.

CV Sciences Plus CBD Oil Gold Formula Softgels deliver agricultural hempderived CBD oil, which contains nonpsychotoxic phytocannabinoids that support the natural equilibrium of body and mind.

CLEANSE

COLLAGEN

Enzymedica 10 Day Purify Complete Body Cleanse makes your spring cleanse easy with morning and evening packets that support the liver with enzymes, probiotics, and supplements.

Ancient Nutrition Dr. Axe Multi Collagen Protein Powder contains hydrolyzed collagen, types I, II, III, V, and X to support skin, gut, and joint health. Protein sourced from pasture-raised, grass-fed beef.

NeoCell Super Collagen for hair, skin, nails, joints, and bones provides grass-fed collagen types 1 and 3 that have been clinically tested to increase skin hydration in 92 percent of study participants.

Reserveage Nutrition Beauty Shot delivers hydrolyzed collagen peptides with hyaluronic acid, vitamin C, and biotin in a sugar-free 3-ounce “shot.” In one study, women who took the patented collagen daily for eight weeks were shown to have a 20 percent reduction of eye wrinkles.

Bluebonnet Beautiful Ally Collagen Type I + III Caplets help firm skin and strengthen hair and nails with 1,000 mg of collagen peptides combined with vitamin C to support the body’s collagen production.

Youtheory Collagen Powder Type I + 3 combines easily absorbed hydrolyzed collagen with vitamin C and biotin for increased skin hydration, improved elasticity, and reduced wrinkles.

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DIGESTIVE HEALTH American Health Dual-Action Enzyme Probiotic Complex uses nine digestive enzymes that break down protein, fats, and carbs, and 2 billion probiotic microorganisms from five strains.

FACIAL TONER DeVita Natural Skin Care Moroccan Rose Facial Toner wakes the skin with a lovely floral scent. Certified organic aloe vera gel and witch hazel extract soften and smooth, leaving skin refreshed and invigorated.

HORMONAL SUPPORT North American Herb & Spice Actifem Female Hormone Ovarian Support blends royal jelly, wild raw kelp, and mountain spices such as sage and raspberry leaf to support the female endocrine system.

MASSAGE OIL Just . . . Love All in One Sensual Pleasure Massage and Moisturizing Oil contains ingredients good enough to eat! Edible liquid coconut MCT oil, green tea, and French plum oil make this a luxurious indulgence. Bavarian Raspberry White Chocolate scent.

Just Thrive Probiotic & Antioxidant does double-duty with spore-forming bacillus strains that arrive in the intestines intact to make antioxidants. This research-based company is involved with numerous human clinical trials.

DRY SKIN CARE Babo Botanicals Advanced Therapy Sensitive Skin All Natural Healing Ointment is a pleasure to use, thanks to the soothe factor of medical grade colloidal oatmeal and shea and cocoa butters. Effective and nongreasy.

HAIR RESTORE

Lily of the Desert Facial Toner goes on with a natural peppermint scent while delivering the skin-nourishing benefits of organic aloe vera and extracts of witch hazel and papaya. Free from parabens, sulfates, and phthalates.

Ridgecrest Herbals Hair ReVive restores proper nutrition to hair follicles by delivering the key building blocks of vitamins, minerals, herbs, and bioflavonoids to support hair regrowth.

IRON

Nordic Naturals Omega Woman with Evening Primrose Oil offers 500 mg of omega-3 essential fatty acids and 76 mg GLA to support hormonal balance and healthy skin. Non-GMO verified, third-party purity tested.

MEDICINAL MUSHROOMS Host Defense MycoBotanicals Woman supports breast and reproductive cycle health with a blend of organic mushrooms and herbs. Turkey tail, reishi, and maitake mushrooms work with chasteberry and shatavari to support balanced hormones.

Carlson Women’s Iron Restore provides 28 mg of iron to promote healthy blood production, B-complex vitamins to support red blood cell formation, and vitamin C and copper for optimal iron absorption.

Find the winners online and learn more at

tasteforlife.com/ womens_essentials

tasteforlife.com

www.

TURN THE PAGE FOR MORE WINNERS!

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. www.tas teforl i fe.com

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MENOPAUSE SUPPORT Bioforce USA A. Vogel Sage Menopause Forte Tablets help reduce hot flashes and excessive sweating. Studies show that sage has been shown to improve mood, memory, and focus.

Michael’s Naturopathic Programs For Women’s Changes offers nutrients known to help with various menopausal symptoms such as hot flashes. Nutrients include red clover, wild yam, and B vitamins.

MOISTURIZER Mushroom Wisdom Aquamella Advanced Skin Care with Tremella and Pearl is a delightful skin cream. Nourishing ingredients include tremella, known as the “mushroom of beauty,” vitamin C, CoQ10, and alpha lipoic acid.

MULTIVITAMIN FOR WOMEN 50+

PRENATAL MULTIVITAMIN

MULTIVITAMIN DRINK

New Chapter Perfect Prenatal Multivitamin uses whole foods to support fetal development. Soothing herbs, probiotics, and nutrients for energy, heart, and immunity support help moms—and the fermented formula means no nausea!

Vitalah Oxylent Multivitamin Supplement Drink 5-in-1 Formula appeals to the multitasker in all of us—delivering vitamins, minerals, antioxidants, amino acids, and electrolytes—in an easy-to-mix, tasty formula.

MUSCLES Natural Vitality CALM Specifics Calmful Muscles combines award-winning CALM magnesium with L-carnitine, beet root powder, and bromelain to help tired, sore, and cramping muscles recover quickly.

URINARY TRACT Now Foods NOW D-Mannose 500 mg is a naturally occurring simple sugar the body uses to cleanse the urinary tract and maintain a healthy bladder lining. Clinical studies show that D-mannose promotes normal urinary tract function. Does not interfere with blood sugar regulation.

SLEEP America’s Finest, Inc., Sanutra Wellness Relax & Sleep Support Formula helps you get to sleep and stay asleep, thanks to effective doses of relaxing chamomile, the hormone melatonin, and BioPerine, a natural extract that helps with nutrient absorption.

Protexin Bio-Kult Pro-Cyan combines three scientifically proven ingredients that fight urinary tract infections: cranberry extract; two bacteria strains; and vitamin A, which helps maintain the mucous membranes along the urinary tract.

Country Life Core Daily-1 Multivitamins for Women 50+ uses raw whole foods to support energy and digestive health. A proprietary Women’s Health Blend offers organic cranberry, grape seed extract, and other supportive nutrients.

STRESS MetaCan HempFusion Stress Full-Spectrum Phytocomplex uses a synergistic blend of hemp oil extract from European industrial hemp (supports the body’s endocannabinoid system) and organic ashwagandha (an adaptogen herb that helps the body adapt to stress).

YEAST BALANCE Each capsule of Flora Udo’s Choice Super 8 Hi-Potency Probiotic contains 42 billion cells of eight strains of friendly bacteria specifically chosen to maintain a woman’s healthy yeast balance and protect against bacteria.

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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BREATHE BETTER... Xlear Triple Action Nasal Spray • Cleans • Moisturizes • Protects

#imXlear

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ANY ONE (1) XLEAR® PRODUCT

MANUFACTURER’S COUPON EXPIRES 12/31/2019

CUSTOMER: REDEEM ONLY BY PURCHASING THE BRAND AND SIZE INDICATED. MAY NOT BE REPRODUCED. VOID IF TRANSFERRED TO ANY PERSON, FIRM, OR GROUP PRIOR TO STORE REDEMPTION. LIMIT ONE COUPON PER PURCHASE. RETAILER: XLEAR INC., WILL REIMBURSE YOU THE FACE VALUE OF THIS COUPON PLUS 8 CENTS HANDLING IN ACCORDANCE WITH OUR REDEMPTION POLICY (COPY AVAILABLE UPON REQUEST). CUSTOMER MUST PAY ANY SALES TAX. SEND COUPON TO: XLEAR, MANDLIK & RHODES, PO BOX 490 DEPT. #1112, TECATE, CA 91980 CASH VALUE: 1/100 CENT. X LE AR .COM

0700596-008611

PROACTIVE SINUS CARE Better breathing starts with a clean airway. Your nose filters about 13,000 liters of dirty air a day. Xlear Nasal Spray with xylitol cleans the nose and opens the airway. Use Xlear in your daily hygiene routine to keep your nose clean from pollen, dander, dust, bacteria, and other contaminants. xlear.com

3/19/18 5:48 PM


HEALTHY FAMILY BY MARIA NOËL GROVES, RH (AHG)

HEMORRHOID RELIEF REMEDIES TO HELP YOU HEAL HEMORRHOIDS—SWOLLEN, SOMETIMES BLEEDING VEINS IN THE ANUS—ARE NOTHING NEW. ANCIENT MEDICAL TEXTS DISCUSS THEM. FORTUNATELY, WE’VE MOVED PAST SOME OF THE OLD TREATMENTS—A HOT POKER AND A PRAYER TO ST. FIACRE, THE PATRON SAINT OF HEMORRHOIDS. YET MANY OF THE HISTORICAL HERBAL AND DIETARY APPROACHES REMAIN USEFUL.

Diet, Lifestyle & Fiber

Blood Vessel Toners

Underlying causes or triggers of hemorrhoids include constipation, pregnancy, obesity, poor vascular lining (which weakens with age), and poor circulation. Softening the stools with dietary fiber relieves constipation and eases the pressure on hemorrhoids, reducing their severity and discomfort. Look to psyllium, ground flaxseed, beans, bran, and plenty of vegetables. Start slowly, gradually increasing your fiber and fluid intake to give your digestive system and gut flora a chance to adjust and minimize gas and bloating. Make time to go to the bathroom and obey the urge—waiting because it’s inconvenient reduces your colon’s natural peristalsis movement. Excessive sitting can also aggravate hemorrhoids while regular exercise reduces them.

Internally and externally, herbs and foods that tone the lining of blood vessels and improve circulation may reduce the severity and progression of hemorrhoids. Blue foods contain helpful pigments including anthocyanins. Try drinking one or two small glasses of 100 percent blueberry or Concord grape juice daily. The bioflavanoid rutin helps, and is available as a supplement or as buckwheat tea. Horse Chestnut Seed Extract (Aesculus hippocastanum), taken internally or applied externally, profoundly and quickly tightens and tones the blood vessels and improves circulation. Use only the standardized seed extract internally. Crude herbal preparations contain toxins (typically fine topically). Even the properly prepared extract may cause nausea and

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other side effects. This is a type of chestnut; avoid it if you have nut allergies. Butcher’s Broom (Ruscus aculeatus) is an herb that provides similar, safer, and better tolerated benefits compared to horse chestnut. The two herbs are often combined in formulas for hemorrhoids and varicose veins. Rich in tannins, butcher’s broom works topically and internally but may upset the stomach in sensitive individuals or when taken in high doses. Take it as a tincture or capsule or use it as a cream or liniment. Witch Hazel (Hamamelis virginiana) bark contains strong tannins reputed for hemorrhoids. Historically, herbal doctors sometimes used it internally, but it’s not safe in high doses or for long-term use and is best employed as a topical

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remedy via liniment, sitz bath, cream, or ointment. Most topical hemorrhoids products—including homeopathic creams and some forms of Preparation H—contain witch hazel. Gotu Kola (Centella asiatica) leaf, comparatively, is much safer, gentler, and well tolerated, but it also may take longer to see results. Gotu kola improves circulation while gradually increasing the integrity of the blood vessel lining. It can be taken internally as a standardized extract or in relatively large doses of the crude herb, and it can be applied topically solo or mixed with high-tannin herbs. It can be taken as a tincture, capsule, or tea or used in a cream or liniment. Consider adding in yarrow

(Achillea millefolium), an herb that improves circulation while toning the vessel lining, used internally and externally. I find calendula (Calendula officinalis) oil or cream useful for my clients indirectly, easing itchiness, inflammation, and irritation. Always double-check for herbdrug interactions (for example, yarrow can interact with blood thinners), and do not take these herbs internally if you’re pregnant. You can still use fiber, juice, and topical preparations. Hemorrhoids should be examined by a doctor to grade their severity and ensure that something more serious—such as cancer or Crohn’s disease—is not at play. TFL

By age 50, about half of the US population will have experienced hemorrhoid symptoms. Only 4 percent will seek medical help. Maria Noël Groves, RH (AHG), author of Body into Balance: An Herbal Guide to Holistic Self Care, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the book, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Botanical Treatments for Hemorrhoids” by K. Abascal and E. Yarnell, Alternative and Complementary Therapies n “Hemorrhoids and Varicose Veins: A Review of Treatment Options” by D. MacKay, Alternative Medicine Review n “Hemorrhoids and What to Do About Them,” Harvard Health Publishing, www.Health.Harvard.edu n “Horse Chestnut,” National Center for Complementary and Integrative Health, National Institutes of Health, https://nccih.nih.gov

Enjoy Every Season

Feel Better. Live Better.

TM

Redd Remedies’ unique formulations combine thousands of years of traditions with the best that modern science has to offer, resulting in fast-acting, natural solutions that bring the body back into balance.* Our Sinus Suite includes 11 interactive products to support the healthy function of the immune, respiratory and digestive systems involved in sinus and bronchial health. When it comes to Sinus Health for the whole family, REDD’s got you covered!

Nurturing Whole-Body Balance Questions? 888.453.5058 support@reddremedies.com reddremedies.com Redd Remedies, Bradley, IL 60915 *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. www.tas teforl i fe.com

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NATURAL BEAUTY B Y LY N N T R Y B A

SHINING LIGHT ON SUN DAMAGE HOW TO PROTECT YOURSELF

MEDICAL EXPERTS HAVE BEEN SCREAMING AT THE SUN-WORSHIPPING PUBLIC FOR DECADES, TRYING TO GET THEM TO UNDERSTAND THAT SUN EXPOSURE—INCLUDING THE USE OF TANNING BEDS—IS DANGEROUS. THE UNITED STATES DEPARTMENT OF HEALTH AND HUMAN SERVICES AND THE WORLD HEALTH ORGANIZATION HAVE DECLARED ULTRAVIOLET (UV) RADIATION—FROM THE SUN AND ARTIFICIAL SOURCES—TO BE CARCINOGENIC. Statistics show that Americans are getting the message about tanning beds. Usage among the heaviest users of tanning beds—white women ages 18 to 21—dropped from almost 32 percent in 2010 to 20 percent in 2015. Unfortunately, skin damage accumulates over the course of the lifespan. Sun exposure and sunburns from childhood, adolescence, and young adulthood add up, sometimes leading to cancer. The statistics are alarming. According to the American Cancer Society, melanoma skin cancer rates are rising, and the Mayo Clinic reports that between 2000 and 2010, squamous cell carcinoma diagnoses increased by 263 percent and basal cell carcinomas increased 145 percent. But first, a little background on Americans’ love affair with artificial sun.

So Long, Salons? The first tanning salon opened in the late 1970s. People tanned because they believed they looked more attractive and healthier with darker skin. In sun-deprived parts of the country, people craved light so much that enclosing themselves in a cocoon that blasted them with artificial light seemed appealing. Some found it boosted their mood in winter. Others believed that a base tan would protect them from getting a sunburn on vacation or at the beginning of bathing suit season. By 2008, there were more than 18,000 tanning salons in the US, and business was booming. By 2010, the tanning industry’s revenue was estimated at $2.6 billion. As skin cancer rates continued to climb, the medical profession and organizations like the Federal Trade Commission (FTC)—whose www.tas teforl i fe.com

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3 things that help protect you: ¼ Sunscreen ¼ Wide-brimmed hat ¼ Sunglasses

mandate is to protect consumers—began ringing the alarm in earnest. In 2010, the FTC forced the Indoor Tanning Association to stop its marketing campaign claiming there were health benefits to indoor tanning. Tanning beds use primarily UVA, not the UVB light that helps skin make vitamin D. By 2016, the number of salons plummeted to 9,500. It may not sound like a lot compared to the early days, but those remaining salons still service about 30 million people each year.

Long-Term Costs of Tanning Young white women remain the heaviest users of tanning beds—making up nearly 70 percent of salon patrons. In 2010, women ages 18 to 25 who used tanning beds averaged about 28 salon trips each year. These same women, once they reach their 40s, will develop wrinkles, crow’s feet, keratoses (raised benign lesions), and hyperpigmentation, also called sunspots, due to UV overexposure. But vanity is the least of their worries. The Centers for Disease Control and Prevention tells us that frequent ultraviolet ray exposure before age 35 increases the risk of melanoma—the deadliest form of skin cancer—by 75 percent. Each use of a tanning bed increases the risk. Researchers estimate that indoor tanning may be responsible for 400,000 cases of skin cancer in the US annually. Because overexposure to the sun and UV rays during childhood greatly increases the chance of skin cancer later in life, most states now regulate the use of tanning facilities by minors. California, Delaware, District of Columbia, Hawaii, Illinois, Kansas, Louisiana, Massachusetts, Minnesota, Nevada, New Hampshire, North Carolina, Oregon, Texas, Vermont, and Washington all ban the use of tanning beds for children under 18. Between 2009 and 2015, indoor tanning among adolescents dropped by more than 50 percent, due in part to state restrictions on minors. continued on page 45

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9 Sun Strategies 1 Both ultraviolet A (UVA) and ultraviolet B (UVB) can damage the skin and lead to skin cancer. Use a broad-spectrum, water-resistant sunscreen with an SPF preferably between 30 and 50. Look for a sunscreen that contains zinc oxide. This is a UV “reflector” that scatters UV radiation. 2 Apply sunscreen 30 minutes before sun exposure. Reapply about two tablespoons of sunscreen to the entire body every two hours, more often if you’ve been swimming or sweating profusely. 3 Wear a wide-brimmed hat. 4 Use sunglasses that block at least 99 percent of UV light. Wrap-around styles are best. 5 Wear protective clothing outdoors. 6 Find shade between 10 a.m. and 4 p.m. 7 Avoid sunscreen or lip block that contains vitamin A. Research shows that when vitamin A is exposed to sunlight it can speed the development of skin tumors. 8 Be aware that UV radiation can penetrate car and office windows, and apply sunscreen accordingly. 9 Avoid using tanning beds and sunlamps. TFL

SELECTED SOURCES “Ask the Expert”; “Prevention Guidelines”; “Sun Safety in Cars,” Skin Cancer Foundation, www.SkinCancer.org n “Can You Be Addicted to Tanning? New Study Says Yes” by Arielle Grabel, https://blog.SkinCancer.org, 1/30/18 n “EWG’s Guide to Safer Sunscreens”; “The Problem with Vitamin A,” Environmental Working Group, 2017 n “Incidences and Trends of Basal Cell Carcinoma and Cutaneous Squamous Cell Carcinoma” by J.G. Muzic et al., Mayo Clinic Proceedings, 2017 n “Indoor Tanning,” American Academy of Dermatology, www.AAD.org n “Indoor Tanning Restrictions for Minors: A State-By-State Comparison,” National Conference of State Legislatures, 3/12/18 n “International Prevalence of Indoor Tanning: A Systematic Review and Meta-analysis” by M.R. Wehner et al., JAMA Dermatol, 2014 n “Prevalence and Characteristics of Indoor Tanning Use Among Men and Women in the United States” by K. Choi et al., Archives of Dermatology, 2010 n “Report on Carcinogens, 14th Ed: Ultraviolet-Radiation-Related Exposures,” US Department of Health and Human Services, Public Health Service, 2016 n “Skin Cancer on the Rise,” www.ScienceDaily. com, 5/15/17 n “Tanning Bed Use Declining Among US Adults” by Carolyn Crist, Reuters Health n “Twilight of the Tanning Salons” by Patrick Clark, www.Bloomberg.com, 10/5/16

This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. www.tas teforl i fe.com

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SMART SUPPLEMENTS BY LISA PETTY

BONE UP ON BONE HEALTH IN THE LAST CENTURY, LIFE SPANS FOR WOMEN HAVE INCREASED BY ALMOST TWO DECADES. ALTHOUGH HAVING MORE TIME IS A BONUS, LIVING LONGER DOESN’T COME WITH A PROMISE OF HEALTH. AT MIDLIFE OR OLDER, IS THERE ANYTHING YOU CAN DO TO PROTECT YOUR BONES?

Supplementary Support Bone health relies on several nutrients that may be difficult to get from diet alone. For example, vitamin D is crucial for helping to absorb calcium in the intestine, yet there are few food sources of this nutrient. Along with adequate calcium intake and physical activity, women should supplement with 1,000 IU of vitamin D daily to reach a blood level that will positively affect bone health. Although calcium is required for bone health, once you have what you need, taking more does not reduce fracture risk. Studies show that daily intake of less than 800 milligrams (mg) is associated with increased bone loss in perimenopausal and postmenopausal women, while daily intake of 1,200 mg is linked with decreased bone loss. If you are not reaching that high amount, supplements of 500 to 2,000 mg may be helpful. Take calcium in combination with vitamins D and K2. Vitamin K2’s role in bone health is to activate osteocalcin, a protein in bone-building cells (osteoblasts) that draws calcium into bone. In other words, vitamin D helps you absorb calcium into your blood, and vitamin K2 helps your bones absorb it from the blood. Vitamin K2 provides the added benefit of reducing your risk of arterial calcification associated with heart disease. Research shows that daily supplementation of calcium and vitamins K2 and D for six months improved bone-mineral density in the lumbar 3 vertebra of women over age 60. Remember that your bones are alive, and you have the power to preserve and protect them so they can continue to support you. TFL Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca. SELECTED SOURCES “Bone Loss in Premenopausal, Perimenopausal and Postmenopausal Women: Results of a Prospective Observational Study over 9 Years” by V. Seifert-Klauss et al., 2012; “Calcium and Bone Health—Goodbye, Calcium Supplements?” by A. Ströhle et al., 2015, International Menopause Society n “Oral Vitamin D Supplements Increase Serum 25-Hydroxyvitamin D in Postmenopausal Women and Reduce Bone Calcium Flux . . . ” by A. Schild et al., Journal of Nutrition, 9/2/15 n “Vitamin K Supplement Along with Vitamin D and Calcium Reduced Serum Concentration of Undercarboxylated Osteocalcin . . . ” by S.H. Je et al., Musculoskeletal Disorders, 2011

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GLUTEN FREE FOCUS B Y L I S A FA B I A N

CELIAC DISEASE UNDERSTANDING A DIAGNOSIS IT CAN SEEM LIKE THE END OF CAREFREE EATING AFTER BEING DIAGNOSED WITH CELIAC DISEASE. WHILE IT WILL BE A CHALLENGE, THE IMPORTANCE OF FOLLOWING A GLUTEN-FREE DIET IS ESSENTIAL TO STAYING HEALTHY.

Why Not Gluten? Gluten is a protein found in wheat, barley, rye, and triticale. When a person with celiac disease ingests gluten, the immune system overreacts, seeing gluten as a foreign invader. The immune system mounts an attack that damages the villi that line the wall of the small intestine. Until gluten is permanently and completely removed from the diet, the intestine will continue to be affected. Other systems in the body can experience trouble as well (skin, bones, brain). Symptoms may include malabsorption of nutrients, anemia, bloating, brain fog, skin rashes, and diarrhea. Autoimmune disorders such as rheumatoid arthritis, Type 1 diabetes, and thyroid disease are linked to celiac disease. In recent years, there’s been an increase in those diagnosed. It’s estimated that nearly 1 out of 100 people have this autoimmune disorder. A blood test that looks for celiac markers followed by an intestinal biopsy that looks for damage to the villi are currently used to diagnose the disease.

Avoidance Is Key Bread, baked goods, cereals, crackers, and pasta are common sources of the gluten protein. But it can also hide in items one would not expect (soy sauce, barbecue sauce, salad dressings, candies, medicines, and vitamins). Fortunately, fruits, vegetables, meat, nuts, seeds, eggs, and seafood are naturally gluten free. There are also many gluten-free grains to enjoy, such as quinoa, rice, amaranth, millet, buckwheat, and teff. Oats are technically gluten free, but because of the way most commercial oats are processed continued on page 50

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and stored they may contain traces of gluten. If you have celiac disease, consume only oats that are labeled gluten free. Be aware that some with the disease cannot tolerate oats. When shopping for packaged food, carefully read labels. Check for gluten-containing ingredients, and avoid the following: wheat, barley, rye, malt, malt flavoring, malt extract, malt vinegar, brewer’s yeast, wheat starch, or dextrin (wheat). Stay away from any product that lists “no gluten-containing ingredients.” Manufacturers use this wording when they do not test for the presence of gluten in their items. Although there may be no gluten in the item, cross-contamination with other ingredients or products may have occurred during production. Avoid products that state they were “made on shared equipment” or “may contain” gluten. Instead, select grain-based products labeled “gluten free.” Before dining out, call the restaurant and check to see if they have gluten-free menu items. If they don’t offer anything or don’t seem helpful, find another establishment to patronize. Keep a supply of gluten-free snacks with you at all times in case you’re in a situation where there’s nothing safe to eat. And if you’re unsure if something is gluten free or not, stay away from it. It’s not worth the risk. Currently the only treatment for celiac disease is lifelong avoidance of gluten. Research is under way, however, for treatments that may be able to switch off the enzyme transglutaminase 2 (TG2) in the small intestine. Gluten induces an overactive immune reaction when it’s modified by TG2. Blocking TG2 may be the key to treating those with celiac disease. In the meantime, strict avoidance of gluten is essential for those with the disease. Accidentally consuming even an eighth of a teaspoon of a gluten-containing item can cause intestinal damage in most of those with celiac disease. Mayo Clinic researchers have revealed that up to 70 percent of celiac patients following a gluten-free diet continue to have symptoms from low-level gluten contamination. Some may have intestinal damage that will not heal, no matter how careful they are. Joseph Murray, MD, a gastroenterologist and celiac expert at Minnesota’s Mayo Clinic, says treatments for celiac disease won’t be coming anytime soon, unfortunately. “It’s not going to be tomorrow or even next year,” he cautioned in an interview with Allergic Living. “But I hope we’ll see a different, expanded treatment landscape about five years down the road. . . . [T]here should be at least one, maybe two, that are aimed at making life easier for people with celiac disease.” TFL SELECTED SOURCES “Celiac Disease 101: What Is Celiac Disease?” American Gastroenterological Association, www.gastro.org, 9/17 n “Gluten-Free 101: What You Need to Know,” 1/31/16; “New Testing Option Possible for Celiac Disease Sufferers,” 1/15/18, Celiac Disease Foundation, www.celiac.org n “Inside the Race for a Celiac Disease Treatment” by Lisa Fitterman, www.AllergicLiving.com, 3/14/18 n “Looking for an Off Switch for Celiac Disease,” www.ScienceDaily.com, 2/23/18

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Want to be healthier but need help?

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

New York Times bestselling author Ann Louise Gittleman, PhD, inventor of the Fat Flush Diet, gives detox advice in “The First Lady of Nutrition.”

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

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

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Andrea Quigley Maynard walks the path with those who struggle with food issues in “Finding Food Freedom.”

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FOOD FOR THOUGHT BY KELLI ANN WILSON

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When Food Is Comfort by Julie M. Simon ($16.95, New World Library, 2018) Emotional eating can be a tough nut to crack and, according to author Julie Simon, its roots may trace all the way back to childhood and even infancy. Problems with self-regulation can develop if we lack emotional nurturance during critical periods of brain formation, making us seek comfort in behaviors such as overeating. The good news is that our brains can be rewired, and Simon’s book, When Food Is Comfort: Nurture Yourself Mindfully, Rewire Your Brain, and End Emotional Eating, aims to help readers learn to nurture themselves, rather than rely on unhealthy eating habits to provide solace. Simon’s book is divided into three parts: The first addresses the process of developing self-regulation and ways to manage emotions, thoughts, and behaviors; the second part offers skills to help readers learn ways to nurture themselves; and the third part details strategies for cultivating beneficial relationships with others.

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The Craving Cure by Julia Ross ($27.99, Flatiron Books, 2017) Do you ever feel like a prisoner in your own body? Do you feel like your cravings control you, rather than the other way around? Nutritional therapist Julia Ross wants to help readers break free from their addiction to food—especially unhealthy food—in The Craving Cure: Identify Your Craving Type to Activate Your Natural Appetite Control. In a lot of ways, the odds are stacked against us: Many of the foods we love and can’t seem to quit are designed to be addictive! Ross aims to help us reprogram our brain’s appetite-control capacity using a simple nutritional strategy based on amino acids. Ross’s book includes a fivepart questionnaire to help each reader determine his or her unique craving profile as part of the process to repair the body and rediscover the natural desire for healthy food.

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The Miracle of Regenerative Medicine by Elisa Lottor, PhD, HMD ($18.95, Healing Arts Press, 2017) Trying to stay on top of the symptoms of age-related chronic disease can feel like a game of cat and mouse: We might find ourselves constantly chasing one elusive cure after another, but never really find relief. Author and regenerative medicine expert Elisa Lottor wants to help readers find true healing with The Miracle of Regenerative Medicine: How to Naturally Reverse the Aging Process. Dr. Lottor begins by focusing on food choices and how poor diet and lack of nutrients can lead to chronic inflammation which, in turn, plays a role in many diseases and symptoms of aging. Using the latest research from the field of regenerative medicine, Dr. Lottor explores stem cell therapies, telomeres, epigenetics, and more, as well as the uses of adaptogens, herbs, nutraceuticals, and other healing practices to guide readers toward wellness.

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Thin from Within by Robyn Youkilis ($22.95, Kyle Books, 2018) Losing weight often feels like an uphill battle, but wellness expert and author Robyn Youkilis says it doesn’t have to be. In Thin from Within: The Go with Your Gut Way to Lose Weight, Youkilis offers readers a new perspective on weight loss that centers on healing the body from the inside out. Rather than focus on cutting calories, Youkilis’s plan seeks to help readers lose weight for good by addressing digestive issues that are impacting their health. Part guide and part cookbook, Thin from Within offers a personalized plan to help readers learn exactly what to put on their plates to optimize gut health and jump-start weight loss, followed by over 75 tasty recipes to nourish the body and reset the gut. Beautiful full-color photographs throughout, as well as many helpful lists and charts, enhance the journey.

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HEALING HERBS BY KELLI ANN WILSON

HOP TO IT! THE HERB OF THE YEAR IS BURSTING WITH HEALTH BENEFITS BEER LOVERS PRIZE HOPS FOR THE TART, SLIGHTLY BITTER TASTE THEY GIVE THE BREW, BUT HOPS HAVE HEALTH BENEFITS TOO. HOPS CONTAIN NUTRIENTS AND ANTIOXIDANTS THAT FIGHT DISEASE, COUNTERACT THE SIGNS OF AGING, AND MAY EVEN STRENGTHEN IMMUNITY—YOU CAN EVEN COOK WITH THEM! IT’S NO WONDER HOPS HAVE BEEN NAMED THE HERB OF THE YEAR BY THE INTERNATIONAL HERB ASSOCIATION.

Mood Boosters

Did you know? According to the Roman historian Pliny the Elder, his countrymen used to eat young hop shoots in the spring. The plant’s scientific name (Humulus lupulus) may have been derived from the Latin word lupus (“wolf”) because its vines grew wild among the willows like wolves in the forest.

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Beer has long been associated with feelings of relaxation, and now we know why. Research suggests that hops pack a powerful anti-anxiety punch, especially when used with the herb valerian. Hops have a sedative effect on the nervous system that is helpful for dealing with temporary insomnia—they help reduce feelings of stress that can make sleep elusive and can improve sleep quality.

The Xn Factor Hops contain a compound called xanthohumol (Xn) that research suggests may ward off neurodegenerative disorders like Alzheimer’s disease by protecting brain cells from oxidative stress. Xn may help to treat or even prevent cardiovascular disease by preventing the formation of blood clots. It also appears to reduce body weight and fasting glucose levels, as well as have a therapeutic effect on other symptoms of metabolic syndrome.

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Hops may even be effective against a variety of cancers including cancer of the breast, colon, and ovaries. Laboratory experiments have shown that certain acids in hops called humulones and lupulones may prevent leukemia cells from attaching to bone.

GIVES YOUR FACE A PICK-ME-UP

A Win For Women Women may want to consider using hops to alleviate some of the symptoms caused by hormone changes during menopause. Certain chemicals in hops appear to replicate the effects of estrogen. Try a daily dose of hop extract to get relief from many common symptoms of menopause, including hot flashes. Gels containing hops may also reduce painful intercourse. Hops also contain antioxidants that appear to reduce hair loss and boost hair strength. You’ll want a shampoo that contains liquid hop extract, or you can DIY it: Just massage a hoppy beer into scalp, let it rest for a minute, and then rinse!

Beyond Beer While cooking with hops hasn’t gained in popularity at quite the pace that drinking hoppy beers has, there are plenty of fun ways to experiment with incorporating hops into your favorite dishes. Hops add a unique spicy quality to beer, and they can do the same for other consumables. Hops have been used to create cutting edge culinary delights ranging from ice cream and hot chocolate to mashed potatoes, soup, and even pizza! Hops leave a citrusy, tangy aftertaste; their bitterness is particularly well

suited to countering sweetness. Still feeling unsure? Try using hops as a condiment or garnish for a just hint of flavor.

Good to Know Hops are available in capsules, liquid extracts, tablets, and tinctures. Dried hops can also be brewed as a tea, using a ratio of about two teaspoons of hops per cup of hot water. Steep for about 10 minutes. In addition to valerian, hops can be combined with other herbs to boost their efficacy. Try hops and artichoke leaf, motherwort, or yarrow to boost digestion. Tinctures or capsules may be good choices for those new to the flavor of hops. Although hops are considered safe for most healthy adults, they should not be taken by children or women who are pregnant or nursing. Due to their strong sedative effect, hops are not recommended for people with depression, and they should not be consumed in large doses. TFL

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SELECTED SOURCES “10 Benefits of Hops” by Marc Seward, www.HealthyFocus.org, 5/4/17 n “Are the Hops in Beer Good for You?” by Cameron Scott, www.Healthline.com, 3/13/16 n “Cooking with Hops: The Bitter Truth” by Anneli Rufus, www.HuffingtonPost.com, 12/6/17 n The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) n “In Season: Hops Are for Cooking as Well as Brewing” by Debbie Arrington, www. sacbee.com, 10/22/14 n Rosemary Gladstar’s Herbal Healing for Men by Rosemary Gladstar ($16.95, Storey, 2017)

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WEIGHING IN

WHAT CAUSES HYPOTHYROIDISM? SHINING LIGHT ON HYPOTHYROIDISM & HASHIMOTO’S DISEASE Excerpt shared with permission from The Essential Thyroid Cookbook by Lisa Markley, MS, RDN & Jill Grunewald, HNC, FMCHC, published by Blue Wheel Press. The Essential Thyroid Cookbook contains over 100 original “food as medicine” recipes that provide the maximum nourishment for the thyroid and immune system. Learn more at www.thyroidcookbook.com.

© KENNY JOHNSON PHOTOGRAPHY

THERE ARE MANY THEORIES ABOUT THE ROOTS OF HYPOTHYROIDISM AND HASHIMOTO’S, ALL OF WHICH CAN CONTRIBUTE TO THE THYROID NOT FUNCTIONING WELL AND TO THE EXACERBATION OF SYMPTOMS. IN MOST CASES, IT’S A COMBINATION OF INFLUENCES.

Many doctors, both allopathic/Western and functional/integrative, claim that hypothyroidism is caused by iodine deficiency, but a lack of iodine tells a small part of the story. Amy Myers, MD, a respected leader in functional medicine, states, “Though thyroid disease is general-

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ly considered idiopathic (of unknown cause) by most conventional doctors, in functional medicine we believe that one or a combination of these factors are to blame: heavy metal (mercury) toxicity, iodine deficiency, and food sensitivities, particularly to gluten.”

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Stuffed Crimini Mushrooms with Kale and Sausage dG From The Essential Thyroid Cookbook by Lisa Markley, MS, RDN & Jill Grunewald, HNC, FMCHC ($29.95, Blue Wheel Press, 2017)

45 minutes prep time n makes 20 mushrooms

20 medium crimini mushrooms 3-4 Tbsp avocado oil or melted coconut oil, divided 1 medium onion, diced small 3 cloves garlic, minced 1 lb gluten-free chicken sausage (without casing)

1 red bell pepper, diced small 1K c chopped kale leaves M c almond meal K tsp sea salt N tsp black pepper

MAKES WRINKLES ALMOST DISAPPEAR

1. Preheat oven to 350°. 2. Rinse and dry mushrooms. Remove stems. Reserve stems for making vegetable broth, if desired; place in a freezer-safe container and freeze. 3. Toss mushroom caps in a bowl with 1 to 2 tablespoons of the oil. Set aside. 4. Heat remaining oil in a large skillet over medium heat. Add onion and garlic and sauté for 3 minutes to allow onion to soften. Add sausage and break apart with a spoon or spatula into very small pieces. Cook 4 to 5 minutes, until sausage is cooked most of the way through. Add bell pepper and kale and sauté for 2 to 3 more minutes, just long enough to allow kale to wilt. 5. Remove skillet from heat and add almond meal, salt, and pepper. Stir until well combined. 6. Spread mushroom caps out evenly on a sheet pan. Using a scoop or a spoon, stuff each cap with a generous amount of kale and sausage mixture, packing it tightly into a mound. 7. Bake mushrooms for 25 minutes. You may want to cover mushrooms after the first 15 minutes to prevent overbrowning. Kitchen Note: This savory, crowd-pleasing appetizer offers a healthier twist on traditional stuffed mushrooms —and they’re easy to make. Mushrooms and kale contain a spectrum of important minerals, as well as detoxifying antioxidants and energizing B vitamins that support the thyroid and immune health. Per serving (4 mushrooms): 397 Calories, 19 g Protein, 12 g Carbohydrates, 3 g Fiber, 31 g Total fat (5 g sat), 693 mg Sodium, HHHHH Vitamin C, HHHH Vitamin K, Phosphorus, HHH Vitamin B2 (riboflavin), B3 (niacin), HH Vitamin B6, H Calcium, Potassium, Zinc

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Other possible causes of hypothyroidism include (this may not be an exhaustive list) ■  Nutritional deficiencies ■  Adrenal dysfunction/HPA axis dysfunction ■  Exposure to environmental toxins such as pesticides and plastics ■  Heavy metal toxicity—beyond mercury, lead and cadmium can also be problematic ■  Unrelenting stress ■  Other hormonal imbalances, such as estrogen dominance ■  Genetic propensity ■  Pregnancy and delivery ■  Leaky gut/irritable bowel syndrome ■  A virus, like Epstein Barr ■  Oxidative stress ■  Systemic, cellular inflammation. www.tas teforl i fe.com

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continued from page 61

When you stack a few of these on top of one another, it’s a recipe for hypothyroidism—and Hashimoto’s. Hashimoto’s thyroiditis is the most common autoimmune disorder in the US. Studies show that at least 90 percent of hypothyroid sufferers have impaired thyroid function due to autoimmune antibodies to their thyroid—Hashimoto’s. Some claims are as high as 97 percent. But many with low thyroid function have never been tested for a possible autoimmune factor. Why? Because many doctors reckon, “If I can’t write a prescription, why test for it?” Many will say, “If you have Hashimoto’s, my treatment plan won’t change.” This is not okay. Just because many doctors don’t know how to treat autoimmune conditions doesn’t mean you don’t deserve to know if you have one. Letting autoimmunity run rampant is inviting trouble. Any autoimmune condition that goes unaddressed can lead to other issues (MAS—multiple autoimmune syndrome) and thus, lower quality of life. Once you have one autoimmune condition, other systems of the body are up for grabs. Studies have shown that those

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with autoimmune disease have a greater than 50 percent chance of developing another. It’s not uncommon to experience an autoimmune cascade, such as celiac then Hashimoto’s, or alopecia then Hashimoto’s, or alopecia then Raynaud’s, for example. In my coaching practice I see a lot of autoimmune skin conditions alongside Hashimoto’s, like rosacea and psoriasis. And here’s a kicker—Hashimoto’s and Graves’ can exist concurrently (yes, autoimmune hypothyroidism and autoimmune hyperthyroidism), both of which fall under the umbrella of autoimmune thyroid disease (AITD). In these cases, people present with Hashimoto’s antibodies (TPOAb and/or TgAb) as well as Graves’ antibodies (TSI). They typically fluctuate between the two conditions, in which case symptoms can be all over the map. In other words, once one autoimmune condition has taken residence, the permutations can be far-reaching.

Managing Thyroid Disease To manage autoimmune thyroid disease, or any

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MAKES EYES LOOK YOUNGER

autoimmune condition, it’s imperative to get to the root issue—an overactive, hypervigilant immune system—not to simply suppress symptoms with medication. I’m not categorically against thyroid hormone replacement, but it’s often a faulty strategy that allows the immune dysregulation and tissue damage to rage on. In the case of Hashimoto’s, it can further harm thyroid tissue. While you’re replacing thyroid hormones, the immune response against the thyroid gland continues, in which case many get their thyroid drug doses increased repeatedly over time because they continue to be symptomatic—and symptoms often increase in intensity. Many doctors, if they even know what Hashimoto’s is and will test for it, will tell you it’s a lifelong condition with no treatment options other than Synthroid, the most popular thyroid hormone replacement. I’m proof (as are many, including my clients and students) that Hashimoto’s is manageable without thyroid drugs. According to Chris Kresser, a globally recognized leader in the field of functional and integrative medicine, “The obvious shortcoming of [thyroid hormone replacement] is that it doesn’t address the underlying cause of the problem, which is the immune system attacking the thyroid gland. And if the underlying cause isn’t addressed, the treatment isn’t going to work very well—or for very long. If you’re in a leaky rowboat, bailing water will only get you so far. If you want to stop the boat from sinking, you’ve got to plug the leaks. Extending this metaphor to Hashimoto’s disease, thyroid hormones are like bailing water. They may be a necessary part of the treatment. But unless the immune dysregulation is addressed (plugging the leaks), whoever is in that boat will be fighting a losing battle to keep it from sinking.” Thyroid hormone replacement, of which there are many types, has its place. But it’s not a cure for Hashimoto’s. If the underlying autoimmune component goes unattended to, you’re barking up the wrong tree and could end up with years of frustration and all of the distress and fatigue associated with chasing symptoms. Important note: Please don’t change your hormone replacement dose or stop taking your drugs based on this article. It’s critical to work with your doctor on changes to any prescriptions. TFL

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LAST WORD

“As my mom always said, ‘You’d rather have

smile lines than

frown lines.’” — Cindy Crawford

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

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