Page 1

Compliments of

Natural Beauty

Prepare for sandal season! page 23

Herbal Helpers Nontoxic bug repellent. page 50

tasteforlife June 2017

®

unbeetable performance PLANT-BASED PROTEIN • POWER UP ON PALEO • RELIEVE JOINT PAIN

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THE IMPORTANCE OF FATS

A fat is a substance containing one or more fatty acids that is the principle form in which energy is stored in the body.

Fat Metabolism Factors™

Choline is involved in the transport of fats and cholesterol in the body. This B complex factor is involved in the formation of lecithin, used in fat metabolism by the liver. Inositol like choline, is a compound used in the metabolism of fats and cholesterol and in the formation of lecithin. Vitamin B6 is necessary for the metabolism of fats, carbohydrates and proteins. Potassium is stored almost entirely within the lean tissues, where it serves as the dominant intracellular cation. Iodine, an essential part of the thyroid-produced hormones thyroxine and triiodothyronine, is an essential micronutrient for all animal species, including humans. These hormones are required for normal growth and development and for maintenance of a normal metabolic rate. Chromium is a mineral that is generally accepted as an essential nutrient that potentiates insulin action and thus influences carbohydrate, lipid, and protein metabolism. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

michaelshealth.com

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ADVERTISEMENT

Alicia Silverstone INTRODUCES

ORGANICS GUMMIES

ALICIA SILVERSTONE Actress, NY Times Best-Selling Author, Health Advocate

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by Alicia Silverstone

How mykind Organics Got Its Start While I was pregnant with my son, Bear, I embarked on a quest for the cleanest prenatal vitamin I could give my body. A vitamin that was aligned with the way I eat: organic, non-gmo, free of funky processed junk, and completely plant-based. Turns out this search was no simple task! I learned that there really wasn’t anything on the market that I would feel comfortable putting in my body as a nutritional safety net. I could find vegan-friendly options, but they wouldn’t be whole foodbased. Some vitamins claimed to be nothing but whole foods, but in reality included binders, fillers, and other synthetics. What?! That’s like saying your broccoli is nothing but broccoli and then sneaking in some hydrogenated soybean oil. Gross!

son, Bear, I came across gummy vitamin brands that were made with some organic stuff, but most snuck in processed sugar or artificial flavorings! Seriously, take a look; the top four kid-friendly gummy brands on the market all have sugar as a top ingredient. I cringe at the thought of feeding Bear a vitamin that is the equivalent of one teaspoon of table sugar. It was so important to me that we create something with zero processed sugar! So, unlike the other gummy products out there, mykind Organics Gummies uses organic apple and organic peach purée and juice to source the sweetness.

Throughout this tiresome research to seek a pure and wholesome vitamin, my brain really started to hurt! Why would I take something meant to improve my health, when in actuality it was far inferior to the quality food I was eating? I realized that if I wanted a truly great vitamin option, I was going to have to make it myself. So I went on a search for the perfect partner—the stars aligned with Garden of Life—and we co-founded mykind Organics. Together we created an entirely new kind of vitamin line that is Certified USDA Organic, Non-GMO Project Verified and free of synthetic binders and fillers. That’s right—made with whole foods and love!

On top of processed sugars, many top vitamin brands include the ingredient gelatin in their gummies. What’s the deal with gelatin? Gelatin is a tasteless gelling agent that's made from ground up animal skin and bones—primarily the stuff that’s left over from the meat industry. Items like pork skins, horns, and cattle bones. Nasty! Consuming gelatin is like buying a hot dog on a random city street corner—you really have no idea what’s actually in it. For this reason, we sourced the first ever organic pectin from organic oranges. It’s combined with apple pectin to help bind the gummy. The oranges used are actually reclaimed orange peels that might otherwise be composted. We worked with the company Uncle Matt’s® Organic to create an orange powder made from the remnants of their orange peels. This way, binding the gummy is not only healthier for you or your little one, but it’s also healthier for the planet.

Finally–Delicious, Nutritious Gummies!

A Healthy Farm-to-Gummy Vitamin

I have been over the moon about these vitamins. And I am thrilled now that we have added gummies to our line! Chewing something delicious is more fun—how could it not be? These gummies taste like fruit snacks—nine whole fruits in every bottle—and they're packed with extra nutritional goodness and zero added sugar! Most gummy vitamins have the equivalent of one teaspoon full of sugar in each serving. How crazy is that? From the get-go, we wanted to make these for children and anyone else who prefers chewing to swallowing a capsule. But in order to make it, it took a lot of research since no other gummy on the market is made the way these are: with Certified Organic, Non-GMO whole fruits and vegetables, and we don't add sugar or gelatin.

I am so happy and grateful we can now provide a healthy farmto-gummy vitamin for you! mykind Organics prides itself in being a true health crusader, ditching the conventional vitamin gummy course by steering clear of processed sugars and syrups, artificial colors and flavorings, animal products, and GMOs. Our gummies have nine whole organic fruits in each bottle in addition to a blend of all kinds of healthy goodness from kale to cauliflower, with it’s sweetness derived from the fruit itself, and the organic pectin made from apples and organic orange peels. It is Certified USDA Organic, Non-GMO Verified, Certified Vegan and Kosher. Wahoo!! We did it. mykind Organics Gummies (Kids, Prenatal, Women’s, Women’s 40+, Men’s and Men’s 40+) are now available at all major health food stores and online retailers.

In searching for a clean, vegan, and fun kids multivitamin to give my

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COOKING WITH COLLAGEN beauty enhancing PERSONAL PIZZA

RECIPE BY CAROL KICINSKI

BEAUTY ENHANCING PERSONAL PIZZA **

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

INGREDIENTS:

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

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

HOW TO MAKE IT:

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

© 2017 NeoCell corp.

*BASED ON 52 WEEKS SPINS DATA ENDING 10/2016

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tasteforlife

JUNE 2017

®

18

Paleo Palate

Hearty, unprocessed meals.

34

Celebrating Hemp & CBD The latest from the industry.

48

Firmly Planted

Meat-free protein sources.

departments 8 Editor’s Note 12 News Bites

Aloe vera for diabetes • Steps to reduce BP • Pasta linked to better diet • Fish oil for asthma • More

23 Natural Beauty

18

© MARK ROPER

44

48

13

Prep feet for sandal weather.

24 Smart Supplements

Natural joint pain relief and support.

31 Life in Balance

Dealing with cancer-related fatigue.

41 Hot Products 44 Gluten Free Focus

Celiac disease basics, and more.

50 Herbal Helpers

Keep bugs at bay, naturally.

53 Fitness Matters

Beets may be key to workout success.

54 Healthy Family Sun care safety tips.

56 Last Word For more health & wellness resources visit

tasteforlife.com

www.

www.facebook.com/tasteforlifemag

www.pinterest.com/tasteforlife

@TasteforLife

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

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

JUNE 2017

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WELLNESS is in our nature

Introducing a new chapter in holistic wellness—Fermented Booster Powders that bring pure and potent herbs to smoothies and more. Our unique 2-step fermentation method makes the herbs easily digestible and unleashes immune-boosting beta glucans.* Our science proves what nature always knew—that wellness is in our nature. With New Chapter,® you’ll feel it.

I’m excited to bring you Fermented Booster Powders, truly a new chapter in herbal holistic health.”

Paul Schulick Founder & Master Herbalist

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NEW

FERMENTED BOOSTER POWDERS Fermented Turmeric Booster Powder

üInflammation Support* üBrain Support* üHeart Support* Boost Your Smoothie, Boost Your Health Discover the healing wisdom of certified organic Turmeric, Aloe, and Maca Fermented Booster Powders for inflammation, digestive, and energy support.* What makes our powders so different? Our Fermentation Advantage unlocks multiple health benefits by fermenting with our clinically studied strains of probiotics and whole foods.

TURMERIC MANGO SMOOTHIE 1. Add to blender ¾ cup orange juice and 1 serving Fermented Turmeric Booster Powder. 2. Add ½ ripe avocado, ½ cup fresh or frozen mango, and ½ cup frozen cherries (tart cherries if possible).

Fermented Maca Booster Powder

üRecovery Support* üEnergy* üEndurance*

Fermented Aloe Booster Powder

üDigestive Support* üDetox Action* üCalming*

3. Blend until smooth. Find more recipes at newchapter.com/recipes

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Certified Organic by International Certification Services, Inc., Medina, ND, USA © 2017 New Chapter, Inc.

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EDITOR’S NOTE

Peak Performance See those humble beets on the cover? You might be surprised at how much they can improve your athletic performance! Find out what the science says on page 53. The paleo diet is still going strong. Tempted to try it? We have a Raw Cauliflower Tabbouleh recipe on page 18, an Asian Chicken “Noodle” Bowl on page 19, and a mocha almond fudge pie on page 20 that contains no flour or sugar. Sugar contributes to inflammation (page 36), which damages our bodies big time. We showcase effective supplements and herbs—starting on page 24—that can help you protect your joints against chronic inflammation. Fatigue can be an almost constant companion for those battling cancer. Jacob Teitelbaum, MD, a national expert in fatigue, offers his strategies for improving quality of life and keeping hope high in our “Life in Balance” department on page 31. June marks the start of summer, and it’s time to get outside and play. But even a good sunscreen with plenty of SPF may not be protecting you from skin tasteforlife 2017 cancer. Learn more on page 54. In honor of the 8th Annual Hemp History Week, we explore the uses and benefits of industrial hemp (which is Babo Botanicals Lip Tint Conditioner different from marijuana) on page 34. Hemp foods contain protein, fiber, and omega 3. Learn more about their health benefits in our plant protein story on page 48. Wherever summer takes you this year, may you have a peaceful, healthy journey.

editor’s pick

To your health,

tasteforlife

®

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

Editorial Advisory Board

Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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

Lynn Tryba

tasteforlife.com

www.

A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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

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

J U N E 201 7

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Defy aging and let your natural beauty shine.

Think thin hair, weak, brittle nails, and less-than-supple skin are inevitable? Think again. These tell-tale signs of aging may be associated with a mineral deficiency. FloraSil is the ultimate, plant-based mineral makeover. The silica in FloraSil helps reverse some of the effects of aging by rejuvenating collagen and providing valuable nutrients your body is thirsting for.* Long hair, fewer wrinkles, and strong nails? They’re all within your reach. Say “goodbye” to the effects of time, and say “hello” to FloraSil. *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.

Gluten-Free i non-gmo i vegan i #BEFLORAHEALTHY i @florahealthy i florahealth.com Visit: florahealth.com/hellobeautiful to claim your $2 off coupon on your next bottle of FloraSil!

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news bites foods, supplements & prevention

SPEAKING OF HERBS

Aloe vera shows DIABETES PROMISE Oral intake of aloe vera can offer significant benefits to people with diabetes and prediabetes, based on an analysis of recent studies. Reductions were seen in fasting blood glucose and hemoglobin A1c. The studies lasted from four to 14 weeks and utilized aloe vera juice, gel, capsules, or dried resin. The aloe vera plant contains about 75 active compounds, and no definitive conclusion was made about which compounds are responsible for the benefits. The authors of the analysis recommended additional studies. SOURCE “Re: Meta-analysis Suggests Aloe Vera Reduces Fasting Glucose in Patients with Diabetes” by Heather S. Oliff, PhD, HerbClip, http://cms/HerbalGram.org, 4/14/17

BRAIN DRAIN

MULTITASKING not efficient Trying to accomplish two or three things at once might seem to be a time-saver, but new research shows that it isn’t. In fact, multitasking involves rapidly switching our focus back and forth, resulting in stress, fatigue, inefficiency, and brain fog. The study found that shopping for three snack items while speaking on a cell phone caused decision-making mistakes. The researchers said trying to combine those two easy tasks was enough to cause distraction. SOURCE “Avoid Multitasking That Drains Your Brain,” Mind, Mood & Memory, Massachusetts General Hospital, 5/17

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ELDER HEALTH

Consider these BP REDUCERS Nearly 65 percent of older Americans have high blood pressure (BP), but many lifestyle changes can help bring the numbers down. Reducing high BP will curb your risk for stroke, heart attack, and dementia. Harvard Medical School staff members recommend these steps to reduce BP: ■ Exercise more. Moderate-intensity activities like brisk walking are effective if done for at least 150 minutes a week, while higher-intensity jogging may do the job in half that time. ■ Lose weight. Your heart and blood vessels work harder if you’re carrying extra pounds. ■ Cut down on salt. Aim for no more than 2,000 milligrams of sodium per day. ■ Limit alcohol. One drink a day is usually OK. ■ Manage stress. ■ Don’t smoke. SOURCE “Blood Pressure Creeping Up? How to Bring It Down Without Drugs,” Harvard Women’s Health Watch, 4/17

IN THE KITCHEN

PASTA makes the grade New research suggests that pasta consumption in adults is associated with better overall diet quality compared to people who do not eat pasta. Pasta eaters were judged to have higher diet quality; greater intake of shortfall nutrients like folate, iron, magnesium, and dietary fiber; lower daily intakes of saturated fat and added sugar; and greater vitamin and mineral intake. The research was presented at the Obesity Society’s annual meeting in New Orleans. The researchers did not look at any health outcomes associated with pasta consumption. SOURCE “New Research Concludes that Pasta Eaters Have Better Diet Qualities,” www.EurekAlert.org, 2/6/17

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news bites

foods, supplements & prevention ARTHRITIS RELIEF

Consider CHAIR YOGA Millions of older adults suffer from osteoarthritis in their hips, knees, ankles, or feet. A study from Florida Atlantic University suggests that chair yoga is an effective way to reduce pain and improve quality of life, without needing pharmacologic treatment. Older adults with osteoarthritis took part in an eight-week “Sit ‘N’ Fit Chair Yoga” program or a health education program. Researchers measured “pain interference”—the impact of pain on one’s life—as well as balance, gait speed, and fatigue. Participants in the chair yoga group showed a greater reduction in pain and pain interference than those in the health education program. Chair yoga is suitable for people who have difficulty with exercises that require standing. Participants sit in a chair or stand while holding the chair for support. SOURCE “First Study to Show Chair Yoga as Effective Alternative Treatment for Osteoarthritis,” Florida Atlantic University, 1/11/17

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AGING WELL

Supplements KEEP OLDER MINDS SHARP Older adults may get a brain boost from two common plant substances, according to recent research. Lutein and zeaxanthin—carotenoids that provide color to certain fruits and vegetables—were found to promote cognitive functioning by enhancing “neural efficiency.” That means that participants with higher levels of the carotenoids in their blood drew on less of their brain power to complete memory-related tasks. “There’s a natural deterioration process that occurs in the brain as people age, but the brain is great at compensating for that,” explained University of Georgia researcher Cutter Lindbergh. “One way it compensates is by calling on more brain power to get a job done so it can maintain the same level of

cognitive performance.” Functional magnetic resonance imaging (fMRI) was used to assess the brain activity of adults ages 65 to 86 while they attempted to recall word combinations they’d been taught earlier. Those with higher levels of lutein and zeaxanthin required less brain activity to complete the test. The carotenoids are easy to find in supplement form. They’ve been widely studied for their positive effects on vision health. SELECTED SOURCES “Plant Compounds May Boost Brain Function in Older Adults, Study Says,” University of Georgia, 11/21/16 n “Relationship of Lutein and Zeaxanthin Levels to Neurocognitive Functioning . . .” by C.A. Lindbergh et al., J Int Neuropsychol Soc, 10/25/16

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news bites

foods, supplements & prevention

SUPPLEMENT CORNER

Fish oil MAY CURB ASTHMA symptoms Omega-3 fatty acids from fish oil appear to reduce symptoms in people with milder cases of asthma. The omega 3s were less effective in patients who use high doses of oral steroids to control their asthma. People with asthma have an imbalance between molecules that increase inflammation and those that reduce it. Oral steroids are often prescribed to control the inflammation. Researchers from the University of Rochester Medical Center determined that omega 3s can reduce the production of antibodies that cause allergic reactions and asthma symptoms. Participants in the study all benefited from omega 3s, but those who were taking oral steroids were less sensitive to the omega-3 treatment. SOURCE “Evidence Points to Fish Oil to Fight Asthma,” University of Rochester Medical Center, 2/9/17

DIET WISDOM

SIMPLE SWAPS improve health Swapping a small amount of calories from carbohydrates or saturated fat for healthier unsaturated fats could lower your risks for heart disease and Type 2 diabetes. A study from Cambridge University found that exchanging a slice of white bread for a quarter of an avocado was enough to produce a positive change over time. Eating a tablespoon of peanut butter instead of an ounce of cheese per day produced similar results. SOURCE “Want Better Blood Sugar? Swap Carbs for Fats,” PLOS Medicine, 11/16

VEGGIE CHAMPS

GREEN with envy Kale has competition for “coolest vegetable on the block,” according to Consumer Reports “On Health.” Cousins of kale— including bok choy, broccoli, Brussels sprouts, and cauliflower—are growing in popularity. “Cruciferous vegetables are among the most nutritious because they are rich in several vitamins and minerals, plus they contain unique disease-fighting compounds,” said dietitian Maxine Siegel, head of the company’s food-testing department. A study in the Annals of Oncology found that adding one serving per week of cruciferous vegetables significantly lowered the risks of breast, colon, kidney, and other cancers. SOURCE “Move Over, Kale,” Consumer Reports “On Health,” 2/17

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OWN THE MORNING

Start your day with more! Alive!® complete multi-vitamin gummies include Orchard Fruits™ and Garden Veggies™‡ and a full B-vitamin complex to support metabolism and energy.* Available in Women’s, Women’s 50+, Men’s, Men’s 50+ and Children’s formulas. *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ‡Alive!® Multi-Vitamins provide 150 mg fruit/vegetable powder in each serving.

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paleo palate

B Y E VA M I L O T T E

eat like your ancestors did

The paleo diet has gone mainstream. Synthetic and overly processed items are out, and the foods our forebears foraged and hunted for (fresh fish, meat, fruit, vegetables, nuts, and seeds) are in. Get a taste of this popular eating plan with these hearty recipes.

Raw Cauliflower Tabbouleh dGnV From The Paleo Chef by Pete Evans ($24.99, Ten Speed Press, 2015)

25 minutes prep time ■ serves 4

K head cauliflower, cut into large chunks K c freshly squeezed lemon juice L c extra-virgin olive oil 1 clove garlic, minced 2 tsp ground sumac*, plus more to serve 1 tsp ground cumin 1 c chopped fresh flat-leaf parsley K c packed chopped fresh mint 1 large fennel bulb, finely diced 1 red onion, finely chopped 2 cucumbers, preferably Lebanese, chopped 8 okra pods, sliced crosswise 1 carrot, peeled and shredded 8 oz tomatoes, chopped into large dice Sea salt and freshly ground black pepper 1 Tbsp white sesame seeds, toasted 1. In a food processor, process cauliflower until it resembles coarse grains. To make dressing, whisk together lemon juice, oil, garlic, sumac, and cumin. Set aside. 2. In a large serving bowl, combine cauliflower with parsley, mint, fennel, onion, cucumbers, okra, carrot, and tomatoes. 3. Mix in dressing, season with salt and pepper, and let marinate for 10 minutes. 4. To serve, sprinkle with toasted sesame seeds and a little sumac. Serve at once. *Sumac comes from the berries of a decorative bush growing wild in the Middle East and parts of Italy. More commonly sold in its ground form, it has a fruity and astringent flavor.

© MARK ROPER

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Per serving: 283 Calories, 6 g Protein, 26 g Carbohydrates, 8 g Fiber, 20 g Total fat (3 g sat, 13 g mono, 3 g poly), 227 mg Sodium, ★★★★★ Vitamin C, K, ★★★ Vitamin A, Manganese, ★★ Folate, Molybdenum, Potassium, ★ Vitamin B1 (thiamine), B3 (niacin), B6, Biotin, Calcium, Copper, Iron, Magnesium, Phosphorus

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Strawberry Limeade dGV From the Taste for Life test kitchen

10 minutes prep time ■ serves 2

1K c sliced and hulled fresh strawberries N c freshly squeezed lime juice 1 Tbsp honey 1 c chilled coconut water K c crushed ice 1. In a high-speed blender, combine strawberries, lime juice, honey, coconut water, and ice. 2. Blend until combined. Serve immediately. Kitchen Note: This paleo drink is reminiscent of lemonade, but with the refreshing twist of tart lime juice and sweet strawberries. Per serving: 103 Calories, 2 g Protein, 25 g Carbohydrates, 4 g Fiber, 1 g Total fat, 131 mg Sodium, ★★★★★ Vitamin C, ★★★ Manganese, ★ Copper, Potassium

Creamy Cashew Gado Gado Sauce dGV From Paleo Lunches and Breakfasts on the Go by Diana Rodgers, NTP ($19.99, Page Street Publishing, 2013)

10 minutes prep time ■ makes 2 cups (serves 8)

1 M 1 N 1 2 1 2 1

c full-fat coconut milk c cashew butter clove garlic tsp red pepper flakes lime, juiced Tbsp plus 1 tsp coconut aminos scallion, sliced Tbsp cilantro, chopped heaping tsp fresh ginger, chopped

1. Combine all ingredients in a blender or a quart container using an immersion blender. 2. Store the sauce in the refrigerator for up to one week. Allow to come to room temperature or heat slightly before using, as mixture will solidify in fridge. Kitchen Note: This sauce has just a little heat, so if you prefer it spicy you should double the amount of red pepper flakes. An immersion blender is used to make this, but a standard blender or food processor works just as well. Per serving: 186 Calories, 5 g Protein, 8 g Carbohydrates, 1 g Fiber, 16 g Total fat (7 g sat, 6 g mono, 2 g poly), 163 mg Sodium, ★★★ Copper, ★★ Magnesium, Manganese, ★ Phosphorus, Zinc

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

© TERI LYN FISHER

Asian Chicken “Noodle” Bowl dG From Paleo Lunches and Breakfasts on the Go by Diana Rodgers, NTP ($19.99, Page Street Publishing, 2013)

35 minutes prep time ■ serves 2

M c arame seaweed K daikon radish K large carrot (choose one that is thick if using the spiral vegetable slicer) 1 small or K large zucchini K of an English cucumber, peeled K red bell pepper, cut into matchsticks 2 Tbsp cilantro, minced 1 Tbsp fresh basil, sliced 8 to 10 oz roasted chicken, shredded K c Creamy Cashew Gado Gado Sauce (recipe at left) 1 tsp sliced fresh red or green jalapeño pepper for garnish (optional) 1. Soak seaweed in warm water for about 15 minutes or until soft. 2. Using a spiral vegetable slicer, slice radish, carrot, zucchini, and cucumber into a bowl. Alternatively, you can grate the carrot and daikon, and thinly slice the zucchini and cucumber with a mandoline or a knife.

3. Drain seaweed. Add seaweed, bell pepper, cilantro, and basil to bowl of sliced veggies. 4. Warm Gado Gado Sauce and chicken. Top “noodles” with chicken and warm Gado Gado Sauce. If bringing to the office, pack the Gado Gado Sauce separately and keep it at room temperature. Add sauce right before serving. 5. Garnish with jalapeño, if desired. Kitchen Note: If you’re worried about the taste of seaweed, don’t fret. You won’t even notice it among the crunchy strips of bell pepper, long strings of cucumber, zucchini, radish, and carrot, and the heavenly Gado Gado Sauce. Per serving (without Creamy Cashew Gado Gado Sauce): 158 Calories, 24 g Protein, 16 g Carbohydrates, 7 g Fiber, 1 g Total fat, 487 mg Sodium, ★★★★★ Vitamin C, Iodine, Zinc, ★★★ Vitamin A, B3 (niacin), B6, K, ★★ Vitamin B2 (riboflavin), Magnesium, Molybdenum, ★ Vitamin B1 (thiamine), Pantothenic acid, Calcium, Copper, Manganese, Phosphorus, Potassium, Selenium

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Heather’s Mocha Almond Fudge Pie dGV

continued from page 19

From Frozen Paleo by Pamela Braun ($17.95, The Countryman Press, 2016)

45 minutes prep time + overnight chill time for coconut cream + overnight freeze time for pie ■ serves 12

For the Fudge Sauce K c maple syrup 2 Tbsp water 6¾ oz full-fat coconut milk 1 tsp pure vanilla extract L c unsweetened cocoa powder For the Crust 1 c packed pitted Deglet dates (approximately 24 pitted dates) 1K c raw almonds L c unsweetened cocoa powder N tsp sea salt 2 Tbsp brewed coffee, plus more if needed For the Filling 1 (13.5 oz) can full-fat coconut cream (chilled) 3 oz unsweetened baker’s chocolate L c pure maple syrup 1 Tbsp + 2 tsp instant espresso powder 1 tsp pure vanilla extract For the Topping K cup toasted sliced almonds 1. Chill the can of coconut cream (used for the filling), a whisk or set of beaters, and a metal bowl in the refrigerator overnight. (This step helps to ensure that you get a nice and fluffy whipped cream for the pie. If you can’t fit the bowl in the refrigerator, at least chill the cream and the whisk/beaters.) 2. To make fudge sauce, add maple syrup and water to a 4- or 5-quart pot and bring to a boil over medium-high heat. Cover pot for 2 minutes (this keeps sugar crystals from forming on sides of pot). Remove cover and keep cooking and swirling pot until you get a deep amber color, approximately 90 seconds (the bubbles will change color too). 3. Add coconut milk and vanilla to mixture. Whisk and remove pan from heat (the mixture may bubble quite violently when you add the coconut milk; keep whisking until it settles down). Add cocoa powder and whisk until thoroughly combined and smooth. Set pot aside to cool to room temperature. © © PAMELA PAMELA BRAUN BRAUN

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4. To make the crust, roughly chop

pitted dates and toss them into the bowl of a food processor. Add remaining crust ingredients and then process until they come together. The mixture should stick together when you press it between your fingers. Add another tablespoon of coffee and pulse only if mixture isn’t coming together. 5. Remove crust ingredients from food processor and gently press them into an 8-inch springform pan. Press ingredients into pan and up sides evenly, and then set it aside. 6. Chop unsweetened chocolate into small pieces and place into a microwave-safe bowl. Heat on high setting for 30-second intervals. In between each heating, stir chocolate to help it melt. Repeat these steps until chocolate is melted (it should only take 2 or 3 intervals). Set it aside. Alternatively, you can gently melt the chocolate on the stove over low heat. 7. Take coconut cream, whisk/beaters, and bowl from refrigerator. Add coconut cream, maple syrup, espresso powder, and vanilla extract to chilled bowl. Whip until stiff peaks form in cream (a stiff peak is reached when you lift whisk/beaters from cream and a peak forms that stands up straight and doesn’t fall over). 8. Slowly add chocolate mixture down side of bowl of whipped cream mixture. Fold chocolate into cream mixture until chocolate is thoroughly mixed into cream. Spoon mocha whipped cream into crust and use a spoon or spatula to smooth the top. Now spoon fudge sauce on top of pie. You can use as little or as much as you like. You’ll probably have some fudge sauce left over. Sprinkle with toasted sliced almonds. 9. Place pie onto a baking sheet and place in the freezer (make sure pie is level). Freeze overnight before serving. Let pie rest for 15 to 20 minutes at room temperature before cutting and serving it. Per serving: 430 Calories, 8 g Protein, 39 g Carbohydrates, 5 g Fiber, 32 g Total fat (18 g sat, 10 g mono, 3 g poly), 10 mg Sodium, ★★★★★ Manganese, ★★★ Copper, ★★ Vitamin E, Magnesium, Phosphorus, ★ Vitamin B2 (riboflavin), B3 (niacin), Calcium, Iron, Potassium, Zinc

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NATURAL BEAUTY BY KELLI ANN WILSON

SANDAL SEASON GET YOUR FEET READY FOR SUMMER WITH THE ARRIVAL OF WARMER WEATHER, OUR FEET CAN BE LIBERATED FROM THE BOOTS AND SOCKS OF WINTER AND RAINY SPRING. BUT A CURSORY GLANCE AT OUR TOES MIGHT HAVE US THINKING THAT IT MIGHT BE BETTER TO COVER THEM BACK UP! WHAT OUR FEET NEED IS A GOOD PAMPERING. THE FOLLOWING TIPS WILL HAVE FEET IN TOP SHAPE AND READY TO FACE THE WORLD IN NO TIME.

The Basics Clean feet are happy feet. After washing with soap and water, always dry feet thoroughly—especially between the toes—to keep bacteria and fungus, like athlete’s foot, at bay. Keep toenails neatly trimmed. Always trim straight across, as rounding out the corners can lead to painful and unsightly ingrown nails. Moisturize dry, rough skin. Try olive or coconut oil, shea butter, or pure cocoa butter. Apply moisturizer before bed, put on thin socks, and leave on overnight for maximum healing. Deal with infections promptly, to keep them from spreading. Essential oils like tea tree and thyme work to beat back the bad bugs. Consult your doctor or podiatrist if foot problems do not clear up on their own.

Next Steps

Pro Tip The size of our feet can change over time. As we age, our arches tend to fall, causing our feet to widen. It’s always a good idea to get shoes professionally fitted—including taking yearly measurements. Signs that your shoes may not fit properly include aching arches; blisters, calluses, or sore toenails; and toes that touch the tips of your shoes. Experts recommend that those who walk more than 10 miles a week should get new shoes about every nine to 12 months.

Foot baths can be a treat for your feet. Adding sea salt, Epsom salts, and a couple of drops of essential oils to warm water can soothe aching feet at the end of a long day. Scents like lavender and chamomile will relax and refresh. A 10-minute foot massage can make a world of difference. After soaking feet, dry them thoroughly, and rest your right foot on your left knee. Rub oil or lotion on your hands, and then sandwich your foot between your palms. Using circular pressure, massage your foot from heel to toe, top and bottom. Corns and calluses can make you feel a bit self-conscious. To remove them, soak feet for five to 10 minutes, then file the corn or callus with a wet pumice stone. Be gentle, as rough scrubbing can cause injury and infection. Apply moisturizer daily until the corn or callus softens. SELECTED SOURCES “5 Signs You’re Wearing the Wrong Shoes” by Sharon Liao, www.Prevention.com, 1/29/16 ■ “How to Treat Corns and Calluses,” American Academy of Dermatology, www.aad.org ■ Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)

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

ARTHRITIS RX NATURAL REMEDIES FOR JOINT CARE IT’S AN ASTOUNDING NUMBER: 54 MILLION AMERICAN ADULTS REPORT RECEIVING A DIAGNOSIS OF ARTHRITIS OR SIMILAR JOINT DISORDER FROM THEIR DOCTORS. THAT’S ABOUT ONE IN FOUR AMERICANS, “MAKING ARTHRITIS ONE OF THE MOST COMMON, IF NOT MOST COMMON, CHRONIC MEDICAL CONDITION,” SAYS RHEUMATOLOGIST NATHAN WEI, MD, DIRECTOR OF THE ARTHRITIS TREATMENT CENTER, IN FREDERICK, MD.

Collagen & Joint Health Collagen hydrolysate may help lessen joint pain. Collagen supplements supply a rich source of peptides and amino acids that the body needs to make collagen in joint cartilage. Studies show that collagen hydrolysate taken orally accumulates in cartilage. Other research indicates that statistically significant results start to occur after three months of supplementation, but not before. SELECTED SOURCES “Collagen Hydrolysate for the Treatment of Osteoarthritis and Other Joint Disorders . . .” by A.E. Bello and S. Oesser, Curr Med Res Opin, 11/06 ■ “Effect of Collagen Hydrolysate in Articular Pain: A 6-Month Randomized, Double-Blind, Placebo-Controlled Study” by O. Bruyere et al., Complement Ther Med, 6/12

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These joint problems range from osteoarthritis and rheumatoid arthritis to gout, lupus, and fibromyalgia. It’s not just older people who suffer, as Dr. Wei points out: “Approximately 60 percent of those affected by arthritis are under the age of 65.”

Slather It On

Glucosamine/Chondroitin People seeking relief from joint pain often take glucosamineand chondroitin-containing supplements: Both ingredients rebuild joint cartilage. These heavy hitters are what Dr. Wei recommends to his patients who have osteoarthritis, and he takes them himself. The compounds have similar and complementary roles in the body. “While the studies are in conflict, I believe there’s enough evidence to recommend it. The dosage I recommend is glucosamine 500 milligrams (mg)/chondroitin 400 mg, three capsules daily for one month, and then one capsule twice daily,” he explains. In a recent study, adults with knee osteoarthritis who supplemented with a combination including both glucosamine and chondroitin experienced improved walking speed (which is tied to a decrease in knee pain). It’s clear that these supplements, as a combination, reduced pain

Arnica creams and gels can provide topical relief for sore joints. You simply rub the herb-based cream/gel onto your sore area to relieve pain and minimize swelling. When arnica gel went head to head with an ibuprofen gel in a group of 204 adults with osteoarthritis pain, the arnica alleviated symptoms and improved joint function as well as the ibuprofen. Considering that arnica comes with far fewer side effects than the conventional pain reliever, it’s certainly worth a try (except in those allergic to arnica or related plants, such as chamomile or marigolds). SOURCE “Choosing Between NSAID and Arnica for Topical Treatment of Hand Osteoarthritis in a Randomised, Double-Blind Study” by R. Widrig et al., Rheumatol Int, 4/07

since those with knee osteoarthritis who started supplementing needed fewer NSAIDs (nonsteroidal anti-inflammatory drugs). NSAID use dropped by 7 percent in the first month of glucosamine/chondroitin supplementation and went down by 37 percent after three months of supplement use.

NSAIDs, such as aspirin, Celebrex, and Advil, ease joint pain while also reducing inflammation of joints and soft tissues, which is why so many people rely on them. But they do have downsides, which makes natural alternatives desirable. NSAIDs work by blocking the production of prostaglandins (hormonelike substances that can trigger inflammation). But blocking these inflammation-promoting prostaglandins is also the source of NSAID side effects. Prostaglandins play other roles in the body. For example, they control the secretion of gastric juices and the mucus that lines the stomach. This is why NSAIDs are linked to ulcers and life-threatening gastric bleeding when used long term.

Fish Oil Osteoarthritis is known as the wear-and-tear disease, since pain and disability stem from a wearing away of cartilage in the joint. Rheumatoid arthritis, however, relates to underlying inflammation as the core problem. Inflammation is a complex biological response that, under normal circumstances, initiates healing. In rheumatoid arthritis, however, the inflammation is without cause and becomes chronic. It is this chronic nature of the inflammation that becomes destructive to afflicted joints. For patients experiencing inflammation-related joint issues, Dr. Wei recommends fish oil. Omega-3 fatty acids in fish oil fight inflammation, which helps in three key ways: decreased joint pain, less morning

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stiffness, and reduced reliance on NSAID medications for pain relief. “Fish oil generally comes as a 360 mg capsule, and I recommend at least two a day,” says Dr. Wei. “Fish oil has also been shown to be valuable for patients with heart disease,” which makes this supplement valuable for multiple reasons.

Turmeric The spice turmeric contains the active ingredient curcumin, which is a well-established antioxidant and anti-inflammatory. Joint function improves and pain is reduced when turmeric supplements are used. A large body of research backs up the use of curcumin for healthier joints.

Turmeric comes in different forms, so Dr. Wei recommends following the manufacturers’ suggested dosing. TFL Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

Additional Joint-Friendly Supplements Consider these additional dietary supplements and herbs that Nathan Wei, MD, recommends for joint relief: ■ Boswellia ■ Bromelain ■ Garlic ■ Ginger

SELECTED SOURCES “Benefits of Antioxidant Supplements for Knee Osteoarthritis: Rationale and Reality” by A.K. Grover and S.E. Samson, Nutr J, 1/16 ■ “The Combination of Chondroitin Sulfate and Glucosamine (Artra) for Pain Relief and to Reduce the Consumption of NSAIDs in Patients with I-II Stages of Osteoarthritis of the Knee” by S.S. Rodionova and N.A. Eskin, Khirugiia, 2016 ■ “Glucosamine-Containing Supplement Improves Locomotor Functions in Subjects with Knee Pain—A Pilot Study of Gait Analysis” by N. Kanzaki et al., Clin Interv Aging, 6/16 “Implications for Eicosapentaenoic Acid- and Docosahexaenoic Acid-Derived Resolvins as Therapeutics for Arthritis” by P.R. Souza and L.V. Norling, Eur J Pharmacol 8/16 “Managing Arthritis in the USA,” Lancet, 3/17 ■ Personal Communication: Nathan Wei, 2017

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LIFE IN BALANCE BY JACOB TEITELBAUM, MD

CANCER FATIGUE RECOVER AND PROTECT YOUR ENERGY IN ADDITION TO ALL OF THE OTHER PROBLEMS THEY FACE, THE MAJORITY OF PEOPLE RECEIVING CHEMOTHERAPY OR RADIATION THERAPY FOR THEIR CANCER SUFFER FROM SEVERE FATIGUE. THIS FATIGUE IS MOST OFTEN IGNORED.

But it is not enough simply to prolong life. It is important that life also be enjoyable. The good news? You don’t have to choose. Those things that improve quality of life may also improve survival. If you have cancer fatigue, here are four steps to optimize energy that I recommend to the people I treat.

1. Optimized nutritional support. Choose a multivitamin/mineral supplement that supplies the vitamins, minerals, and energy cofactors that the diet should be supplying (except the calories) at optimal levels, with the exception of iron and essential oils. Some doctors advise people with cancer not to take nutritional supplements. The rationalization? That antioxidants might decrease the effectiveness of chemotherapy and radiation (which are oxidative). Although this concern is not unreasonable, re-

search suggests that nutritional support improves outcomes while decreasing chemotherapy toxicity. In addition, nausea caused by chemo and increased metabolic needs from the cancer can leave people dramatically malnourished. To be on the safe side, do not consume multivitamin supplements for two days before and three to seven days after radiation or chemotherapy. If using chemotherapy that can cause nerve damage, I recommend 1,000 milligrams (mg) of acetyl l-carnitine twice a day until three months after the chemo is done to help protect the nerves, except for people taking the chemo drug vinorelbine. Other nutrients can support the health of people being treated for certain types of cancer. Glutathione has been shown to decrease the toxicity of the chemo drug cisplatin, and coenzyme Q10 helps keep the heart healthy while taking doxorubicin.

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Meanwhile, don’t forget to go for walks in the sunshine. Walking has been shown to help cancerrelated fatigue. Sunshine—and its ability to produce vitamin D in our bodies—strengthens the immune system.

2. Get pain relief. Chronic pain drains energy, and virtually all pain can be effectively treated. The problem is that most physicians are not trained in pain management. Ask your oncologist to refer you to a physician who specializes in pain management (a physiatrist). Herbals can also help support health. Highly absorbable curcumin such as BCM-95 is being tested in numerous cancer studies, and is showing dramatic benefits in protecting health. Meanwhile, it can augment the effectiveness of pain medications. A technique called Frequency-Specific Microcurrent can also be helpful for pain, with no side effects.

3. Sleep. I can’t overemphasize the importance of getting eight to nine hours of sleep a night. Sleep is critical not only for energy but also for decreasing pain and optimizing immune function. Look for products con-

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taining valerian, passionflower, L-theanine, hops, and lemon balm.

4. Hope. Feelings of hopelessness and powerlessness are draining. But I routinely find studies showing that low-cost natural therapies can be effective for specific cancers. It is unlikely that the cancer specialist will hear about this research, however. Your holistic health practitioner can look into these and guide you. By combining the best of natural and standard medical care, the “average” statistics become meaningless, with your odds for improvement and recovery being much higher. TFL Jacob Teitelbaum, M.D., is a board certified internist and author of the popular free iPhone application “Cures A-Z,” which was ranked in the top 10 of all health/wellness downloads on iTunes. Dr. Teitelbaum is the author of the perennial bestseller From Fatigued to Fantastic! (Avery Penguin), which has sold over half a million copies. SELECTED SOURCES “Chemotherapy-Evoked Neuropathic Pain . . .” by W.H. Xiao and G.J. Bennett, Pain, 4/08 ■ “Coenzyme Q10 (PDQ)-Patient Version,” National Cancer Institute, www.Cancer.gov, 12/11/15 ■ “In Search of a Safe Natural Sleep Aid” by T.P. Rao et al., J Am Coll Nutr, 3/11/15 ■ “Management of Chemotherapy-Induced Peripheral Neuropathy” by M. Stillman and J.P. Cata, Curr Pain Headache Rep, 8/06 ■ “Visceral and Somatic Disorders: Tissue Softening with Frequency-Specific Microcurrent” by C.R. McMakin et al., J Altern Complement Med, 2/13

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B Y LY N N T R Y B A A N D J A N E E K L U N D

Celebrating Hemp & CBD The 8th annual Hemp History Week takes place June 5 –11

For hundreds of years, it was legal to grow hemp in America. Settlers began growing it in the 1600s. Both George Washington and Thomas Jefferson grew the crop ; Washington to make rope, thread, and canvas, and Jefferson for clothes. A staple crop of the 1800s, hemp was used to make the sails and riggings for clipper ships. Then came the days of prohibition, and industrial hemp was lumped under the umbrella of marijuana and effectively made illegal. This occurred despite the very real differences between marijuana and industrial hemp. The plant genus Cannabis is composed of several variants. One type is high in the psychoactive ingredient called THC: This type is known as marijuana. The other type is low in THC but high in a cannabinoid called CBD, an anti-psychoactive ingredient. This type is called industrial hemp, and you cannot get high from it. Hemp’s legal status remains in question in the United States, but its health benefits aren’t. Marijuana’s nonpsychotropic cousin can be used to make food products and supplements, medications, and natural remedies. Currently, the plant can be grown industrially in the US only for research purposes, but because it’s imported from other countries, such as Canada and China, many hempbased products are available here.

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Medicinal Promise

The pharmaceutical value of hemp comes from its cannabinoids, including CBD. Though they’re not currently legal in the US, drugs containing CBD are used in more than 25 other countries to treat certain multiple sclerosis symptoms. A recent trial of a CBD drug aimed at reducing seizures in children with a rare form of epilepsy showed promising results. A review of studies looking at CBD’s effects on inflammation concluded that cannabidiol “offers promise as a prototype for anti-inflammatory drug development.” Research suggests that diseases such as rheumatoid arthritis, diabetes, hypertension, and depression may be good candidates for treatment with a potential CBD drug.

Hemp as Health Food

The edible parts of the hemp plant, the seeds (also called “hearts”), are used to make a milk alternative, protein powder, and oil, and they can be sprinkled onto food. Toss two tablespoons of the seeds over salad, oatmeal, yogurt, or rice, and you’re getting two grams of fiber, five grams of protein, 300 milligrams of potassium, 25 percent of the daily requirement of iron, and 15 percent of the daily requirement of vitamin A. Hemp milk contains both calcium and protein, making it a great nondairy replacement for cow’s milk. And as a

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protein powder, ground hemp seeds provide fiber. Hemp contains a high amount of omega-3 essential fatty acids. The typical American diet tends to be deficient in omega 3s, which fight inflammation and provide heart and immune system benefits.

Other Modern Uses of Hemp

Hemp fiber can be used to make fabric and shoes. It can be transformed into cords, netting, canvas, and carpeting. Industrial products include animal bedding, mulch, and chemical absorbent. It’s used to make newsprint, paper, packaging, and cardboard. Body care applications include soaps, shampoos, hand creams, cosmetics, and lip balms.

Legalities

While growing industrial hemp is allowed only for research purposes by the US government, several states,

most recently Rhode Island, have challenged federal law by legalizing industrial hemp production. Medicinal and/or recreational marijuana use is legal in a number of states. A two-yearold federal bill to legalize hemp growth is stalled in Congress, though. As support for legalizing marijuana grows, US Attorney General Jeff Sessions has been vocal about his opposition, so it’s hard to predict the legal future of either marijuana or hemp. To learn more about Hemp History Week, visit www.VoteHemp.com. TFL SELECTED SOURCES “Cannabidiol”; “Why Are Hemp Seeds Good for Me?” by Keri Glassman, WebMD.com ■ “Cannabidiol as an Emergent Therapeutic Strategy for Lessening the Impact of Inflammation on Oxidative Stress” by G.W. Booz, Free Radic Biol Med, 1/14/11 ■ “Industrial Hemp Farming Act of 2015,” www.Congress.gov ■ “Marijuana-Based Drug Found to Reduce Epileptic Seizures” by Andrew Pollack, The New York Times, www.NYTimes.com, 3/14/16 ■ “New Hampshire Committee Passes Bill to Decriminalize Industrial Hemp” by Mike Maharrey, www.ActivistPost. com, 2/6/17 ■ “State Industrial Hemp Statutes,” National Conference of State Legislatures, www.ncsl.org, 3/4/16 ■ “Will Jeff Sessions Launch a War on Weed?” by Paul Waldman, Washington Post The Plum Line blog, 4/20/17

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12 Sugar Alternatives A spoonful of sugar may seem relatively harmless. It does, after all, make the medicine go down. But it’s the amount of it that we ingest every year (around 77 pounds per person!) that’s the real problem. A nonnutritive substance, refined white sugar increases inflammation and oxidative stress and is linked to the obesity and diabetes epidemic. It’s also a known immunosuppressant and has been shown to reduce the germ-killing ability of white blood cells for up to five hours after consumption, according to nutrition expert Ann Louise Gittleman, PhD. That’s enough to make anyone feel ill! But there may be those times when you want to enjoy something on the sweeter side of life.

Find 12 alternatives to help you cut sugar at www.tasteforlife.com/12-sugar-alternatives

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FOOD FOR THOUGHT BY OLIVIA BELANGER

A TASTE FOR THE GOOD LIFE THESE INTRIGUING TITLES OFFER DIFFERENT APPROACHES TO SLOWING DOWN AND LIVING BETTER

Flavor: The Science of Our Most Neglected Sense By Bob Holmes ($26.95, W.W. Norton & Company, Inc., 2017) Can you explain why you prefer the flavor of halibut over red snapper? Most people find it challenging because flavor remains a concept we don’t understand well enough to describe. In this book about taste buds, author Bob Holmes reveals how we can benefit from learning about the vast and varied flavors we encounter. For years, scientists have investigated the broad range of factors that can alter how we experience food. Everything from the music we hear to the color of the table settings can influence our perception of what we’re eating. Holmes gathers research from scientists and chefs to help explain why two people can have such different sensations from the same food, and how even one’s heritage can impact our senses of smell and taste. Guaranteed to fascinate everyone from gourmands to home cooks, Flavor will open minds—and palates—to an exciting sensory world.

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Recipes from the Herbalist’s Kitchen: Delicious, Nourishing Food for Lifelong Health and Well-Being By Brittany Wood Nickerson ($24.95, Storey Publishing, 2017) Humans have known for centuries about the power of food to heal. While herbs may be used by the average chef to give meals extra flavor, they can also be chosen to treat various ailments and conditions. Author Brittany Wood Nickerson explains the healing properties of specific herbs and provides 110 original recipes that feature them in snack, entrée, drink, and dessert forms. The recipes are designed to meet various needs of body, mind, and spirit. Tips on how to store, dry, and work with herbs as both food and medicine are included.

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The Essential Book of Homesteading: The Ultimate Guide to Sustainable Living By Ashley English ($24.95, Lark Crafts, 2017) In recent years, homesteading has roared back into fashion. Whether it’s owning a flock of chickens, learning how to churn butter, or starting a vegetable garden on the front lawn, people all over the country are trying to regain control of their own food supply. Ashley English, an expert in the art of homemade living, has created beginner-friendly homesteading instructions in her latest book. Along with new advice from her own experiences, English has updated material from her previous books (Keeping Bees; Keeping Chickens; Canning & Preserving; and Home Dairy) to give readers all the information they need to successfully oversee food production at home.

Best of the Simple Things: Taking Time to Live Well Edited by Lisa Sykes ($24.95, Firefly Books Ltd., 2016) If you’re looking to revamp your busy lifestyle, this is the book for you. This anthology about slowing down to appreciate the good things in life is taken from years of the best articles and ideas featured in the British home and lifestyle magazine The Simple Things. Divided into four chapters, the book showcases the creativity of Britain’s traditional and modern creators and cooks in the categories Food and Drink; Entertaining; House and Household DIY; and Gardening. DIY projects include how to create terrariums, stationery, and holiday decorations. With 256 pages of tips on upcycling, growing, cooking, and relaxing all presented in a fresh and colorful design, Best of the Simple Things is guaranteed to inspire readers to transform their everyday living.

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

UNDERSTANDING THE BASICS OF CELIAC DISEASE, NON-CELIAC WHEAT SENSITIVITY, AND WHEAT ALLERGY IT’S EASY TO FEEL CONFUSED WHEN YOU HEAR THE TERMS: CELIAC DISEASE, NON-CELIAC WHEAT SENSITIVITY, WHEAT ALLERGY. WHAT DO THEY MEAN? WHAT ARE THE DIFFERENCES BETWEEN THEM?

A lot, it turns out. But the one thing they do have in common is they are medical issues that can be treated through diet. Whether it’s an eating plan that eliminates gluten or wheat will differ by diagnosis. Here’s a guide to help you better understand the differences between these conditions.

Celiac Disease Approximately 1 out of 100 people have the genetic autoimmune condition known as celiac disease. There is currently no cure. A lifelong avoidance of any foods containing gluten must be strictly adhered to, as the body’s reaction to any ingested gluten causes a flattening of the cells lining the small intestine. This in turn leads to nutrient malabsorption and other serious health issues. Gluten is a protein found in wheat, barley,

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and rye, as well as any products or hybrids made from these grains. There are more than 300 identified symptoms associated with this disease, including behavioral changes, stunted growth, anemia, infertility, and gastrointestinal issues (bloating, abdominal pain, diarrhea, and constipation). With such a large number of associated symptoms, diagnosing this disease can be challenging—combined with the fact that a significant amount of those with the disease may have few or no symptoms. According to the Celiac Disease Center at Columbia University Medical Center, “Anyone who suffers from an unexplained, stubborn illness for several months should consider celiac disease a possible cause and be properly screened for it.” Approximately 83 percent of those with celiac disease remain undiagnosed.

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continued from page 44

Non-Celiac Wheat Sensitivity Neither an allergy nor an autoimmune reaction, non-celiac wheat sensitivity (NCWS) is a not-well-understood condition in which a person experiences intestinal and extra-intestinal symptoms triggered by gluten ingestion. In 2012, an internationally recognized group of celiac disease experts classified the condition as being separate from celiac disease. Some studies indicate that wheat components other than gluten may cause symptoms, so the term non-celiac wheat sensitivity has been suggested as opposed to non-celiac gluten sensitivity. Depression, bloating, abdominal pain, diarrhea, constipation, headaches, chronic fatigue, and bone or joint pain are symptoms of both celiac disease and NCWS. Symptoms generally appear hours or even days after gluten has been consumed for those with NCWS. When gluten is removed from the diet, the person improves and symptoms resolve. Although many of the symptoms are similar to those of celiac disease, individuals with NCWS do not test positive for celiac. There are no biomarkers or tests to identify NCWS. Celiac disease, wheat allergy, and any other possible reasons for symptoms are first ruled out. A gluten-free diet is then followed and if improvement is observed, gluten sensitivity may be the diagnosis. It was once believed that those with NCWS did not experience intestinal damage. However, in July 2016, researchers at Columbia University Medical Center published

a study confirming that wheat exposure for those with NCWS triggered a systemic immune reaction and accompanying intestinal cell damage. It’s believed that the number of people affected by this condition is equal to or may even exceed the number of those with celiac disease.

Wheat Allergy An immune reaction to any of the multitude of proteins found in wheat, a wheat allergy occurs when the body’s T-cells deliver immunoglobulin E (IgE) antibodies to “attack” any ingested wheat. The rest of the body receives an alert that there is an issue. Symptoms ensue within minutes to hours, and can include nausea, abdominal pain, itching, swelling of the lips and tongue,

breathing issues, hives, or anaphylaxis—a life-threatening reaction. Those with a wheat allergy must eliminate all forms of wheat from their diet. They can, however, eat gluten from nonwheat sources. A diagnosis for wheat allergy is conducted through skin prick tests, a food elimination diet, and a wheat-specific IgE blood test. A child diagnosed with a wheat allergy may outgrow it, but an adult with the allergy tends to have it for life. TFL SELECTED SOURCES “Celiac Disease, Non-Celiac Gluten Sensitivity or Wheat Allergy: What Is the Difference?” Gluten Intolerance Group, www.gluten.org, 2017 ■ “Non-Celiac Wheat Sensitivity,” Celiac Disease Foundation, www.celiac.org, 2017 ■ “Response to Different Wheat Genotypes in Not-Celiac Wheat Sensitivity,” https:// ClinicalTrials.gov, 1/17 ■ “What Is Non-Celiac Gluten Sensitivity?” www.BeyondCeliac.org, 2016

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BY ALBERT MCKEON

Firmly Planted

Exploring nonmeat sources of protein

You are what you eat, from your head down to your feet. And your feet might be standing near a plant that could end up on your plate. Plant protein, the hot dietary option, has consumers rushing to buy legumes, quinoa, and soy products in a quest to be healthy and possibly live longer. Nearly 30 percent of Americans are, according to market research, trying to eat more plant protein because they believe it’s an affordable and sustainable food choice.

Reducing Disease Risks

Harvard Medical School researchers found that substituting 3 percent of calories from animal protein with plant protein was linked to a 12 percent reduced risk of dying from heart disease and a 10 percent reduced risk of dying from any cause during a 32-year study period. “A well-planned plant-based diet . . . when you do it

Chia Seeds

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Hemp Seeds

in a balanced way, it lowers your risk for heart disease and obesity,” said Andy De Santis, a registered dietitian in Toronto. “Switching to a plant-based diet is better in the long term.” By “balanced,” De Santis and other health experts mean eating a wide array of plant-based foods—fruit and vegetables, nuts and seeds, and milk alternatives such as soy—rather than relying mostly on animalbased foods for protein. The Academy of Nutrition and Dietetics states that “appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases” including Type 2 diabetes, certain cancers, and hypertension. Vegetarianism and veganism, while healthy, aren’t

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for everyone, De Santis said, so people who won’t forsake animal-based foods should consider the halfway point found in the Mediterranean diet. This emphasizes plant foods with sprinklings of dairy, meat, seafood, and poultry. Plant proteins alone can provide enough essential and nonessential amino acids for the human diet. But, as the American Heart Association suggests, those who rely solely on plant protein need to vary plant sources and ensure the caloric intake from those foods meets energy needs. “Even foods we don’t traditionally think of as high protein—whole grains . . . and some vegetables— they’ll have good amounts of amino acids,” said Cara Harbstreet, a registered dietitian in Kansas City. Soy protein has been shown to be equal to proteins of animal origin, and can be a sole protein source if you choose. “Soy is always a good fallback,” Harbstreet said. “It’s now at a level where it’s real reachable to consumers, with soy milk, yogurt, and tofu.”

Beyond Old Standbys

The plant protein movement is expanding, with consumers looking beyond old favorites such as soy, nuts, and seeds to try new sources of protein. Vegan protein powder products are flying off the shelves. As a base for smoothie drinks, they offer busy professionals a chance to hit their daily protein targets without having to stop for meals. Pea protein powder offers as many as 15 grams of protein per scoop.

Legumes

Lentils

Thomas Jefferson, who grew hemp at his Monticello plantation, primarily for clothes, would be intrigued by the health benefits of the plant. Hemp protein powder contains healthy omega 3s, although the downside is it also has a higher fat content than other vegan powder offerings. Not only is chia protein powder ideal for smoothies, but it is tasty as a baking flavor. “There is the convenience factor with vegan protein powders,” Harbstreet said. “I would caution with foods from hemp and chia powders that they have a fatty acid component so they might need refrigeration or they’ll have shorter shelf lives.” One more offshoot of the plant protein movement is pasta made from beans and lentils. Harbstreet said these pastas taste similar to traditional pasta, but their texture is different. “They can be a little gummier, like the texture of al dente,” she said. A plant-based protein diet isn’t as exotic or as expensive as some might think. “It’s cheaper to buy lentil and tofu than it is cuts of meat,” De Santis said. “It’s affordable, ethical, and it produces better health outcomes. Plant protein is not going to go away.” TFL SELECTED SOURCES “Are Plant Proteins Complete Proteins?” by Janet Lee, Consumer Reports, 2/17 ■ “Association of Animal and Plant Protein Intake with All-Cause and Cause-Specific Mortality” by M. Song et al., JAMA Intern Med, 10/16 ■ Personal Communication: Andy De Santis, 4/16; Cara Harbstreet, 4/16 ■ “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets” by V. Melina et al., J Acad Nutr Diet, 2016 ■ “Vegetarian Diets,” American Heart Association, 9/16

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HERBAL HELPERS BY JANE EKLUND

NATURAL INSECT REPELLENTS BANISH THE BUGS OF SUMMER NOTHING KILLS THE BUZZ OF SUMMER FASTER THAN THE BUZZ OF MOSQUITOES. AND WITH THE THREAT OF INSECT-BORNE DISEASES LIKE WEST NILE VIRUS, EEE, AND ZIKA—NOT TO MENTION TICK-BORNE LYME DISEASE—THERE’S A LOT MORE TO WORRY ABOUT THESE DAYS THAN JUST ITCHY BITES. Still, slathering DEET all over yourself and your kids isn’t a good solution, especially when you’re not in a situation or location where you’re likely to be exposed to an infected insect. What are the options for safe and natural repellents?

Proven Effective While various herbal ingredients have long been used in homemade and packaged insect repellents, the one that rises to the top in terms of effectiveness is oil of lemon eucalyptus. Research rates it on par with DEET for repelling mosquitoes, and it’s also shown promise against ticks. In fact, of the active ingredients found in insect repellent products that have Environmental Protection Agency approval, oil of lemon eucalyptus is the only plant-based one that’s on the Centers for Disease Control and Prevention’s recommended list. There are a couple of things to keep in mind: Products made with oil of lemon eucalyptus should not be used on children under 3, and even natural repellent should never be sprayed directly onto a child’s face. Other preparations that have shown effec-

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tiveness against insects include a commercial product with a 2 percent soybean oil base plus glycerin, lecithin, vanillin, and coconut and geranium oils. Citronella is as effective as DEET, but only for a short time as the active ingredients quickly evaporate. If you purchase or make a citronella insect repellent, be sure that it includes a compound like vanillin to slow the evaporation.

The Upshot When it comes to choosing which bug repellent to use, your best bet is to be aware of your surroundings. If you’re tromping through the woods of New England, you’ll want to use a repellent that’s effective against ticks. If the idea is to deter annoying bugs that swarm around your neighborhood, a lemon eucalyptus oil or a soybean oil preparation might be just the thing to keep the buzz at bay. TFL SELECTED SOURCES “How to Keep Mosquitoes Out of Your Yard” by Jessica Walliser, www.RodalesOrganicLife.com, 5/27/16 ■ “Plant-based Insect Repellents: A Review of Their Efficacy, Development and Testing” by M.F. Maia and S.J. Moore, Malaria Journal, 3/15/11 ■ “Prevent Mosquito Bites,” Centers for Disease Control and Prevention, www. cdc.gov ■ “Safer Bug Spray: Natural Bug Repellents” by R. Morgan Griffin, www.WebMD.com

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Beets for Every Body One study showed that even nonathletes can benefit from beet juice. Patients with heart failure who drank it saw a 13 percent boost in their muscle power two hours after consumption. SOURCE “Acute Dietary Nitrate Intake Improves Muscle Contractile Function in Patients with Heart Failure: A Double-Blind, Placebo-Controlled, Randomized Trial” by A.R. Coggan et al., Circ Heart Fail, 7/2/15

BEETROOT OR “BEETS,” THE EDIBLE TAPROOT PORTION OF THE BEET PLANT, GET A BAD RAP IN THE WEST. IN PORTIONS OF EASTERN EUROPE AND BEYOND, WHERE BORSCHT (BEET SOUP) IS FREQUENTLY ON THE MENU FROM NOONDAY ON, THEY’VE LONG KNOWN OF THE ENDURANCE-BOOSTING QUALITIES OF THIS SEEMINGLY SIMPLE RED VEGETABLE. Now athletes, and the scientists and nutritionists who study ways to boost athletic performance on the playing field, are taking notice of beets. Working with his colleagues in the Sport and Health Sciences, College of Life and Environmental Sciences at England’s University of Exeter, Andy Jones, PhD, looked at whether, and how, beet juice could impact athletic performance.

In the Run-Up to Your Run Jones and his team concluded that when it comes to beet juice and athletic performance, you should drink about 2K cups roughly two to three hours before you need it. Concentrates (“shots”) and powders are available over the counter. If that’s your preference, you’re looking for the equivalent of roughly 600 ml of juice to achieve peak performance. Beets are rich in inorganic nitrates. Consumed a few hours in advance of your activity, those nitrates mingle with the bacteria in your saliva and convert them to nitrites. (If you use mouthwash or gum after

consuming the beet product, this conversion will not occur.) Your body takes it from there, converting the nitrite into nitric oxide. Athletes know that the average nitrite boost of 12 percent to 14 percent means improved blood flow, muscle contraction, and neurotransmission. That can improve performance, the study showed, by as much as 2 percent. Another plus: Blood pressure drops when those nitrites kick in. Athletes in the study also needed an average of 3 percent less oxygen to maintain specified levels of moderate exercise if they drank beet juice two to three hours before a race or a game. That’s right: Drinking beet juice means you’ll use less energy to keep up the same pace as before. Let your competitors beat that! (Or should that be “beet” that?) TFL SELECTED SOURCES “Beet Juice: How Much and When?” www.RunnersWorld. com ■ “Beetroot Juice and Exercise: Pharmacodynamic and Dose-Response Relationships” by L.J. Wylie et al., J Appl Physiol, 8/1/13

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HEALTHY FAMILY BY KELLI ANN WILSON

SUMMER SUN CARE HAVE FUN, STAY SAFE WE’VE ALL HEARD THE “RULES” FOR STAYING SAFE IN THE SUN: USE SUNSCREEN, WEAR PROTECTIVE CLOTHING, AND AVOID EXCESSIVE SUN EXPOSURE. HOWEVER, NEW RESEARCH SUGGESTS THAT PREVENTING SUN-RELATED SKIN DAMAGE MAY BE MORE COMPLEX THAN PREVIOUSLY ASSUMED. Each year more than two million Americans develop skin cancer (either basal or squamous cell carcinoma), and up to half of those who live to 65 will be diagnosed with a skin cancer tumor. Given those odds, it’s no wonder that researchers continue to seek ways to reduce our risk. Four main factors are linked to skin cancer development: family history, indoor tanning, ultraviolet (UV) radiation exposure, and incidence of severe sunburns. We can’t control our genes, but we can avoid other risk factors.

Choose the Right Sunscreen

Just Say No to Indoor Tanning

Wear Protective Clothing

Although tanning beds have historically been considered “low risk,” some experts advocate reclassifying them as “moderate risk” due to research that suggests the chance of developing melanoma increases by as much as 75 percent for those who use tanning beds or sun lamps. This is especially true if regular use begins before age 30. The World Health Organization has classified tanning beds and sun lamps as carcinogenic.

Public health agencies across the board, including the FDA, agree that sunscreen alone is not enough to prevent damage to skin from sun exposure. Choose shirts with long sleeves, pants, sunglasses, and a widebrimmed hat to get the most protection from UV rays.

While there’s no proof that sunscreen prevents skin cancer, it does provide protection from UV light. Look for a broad spectrum sunscreen with UVA and UVB protection. Sun protection factor (SPF) determines a sunscreen’s protection against UVB rays, but values greater than 50+ can fool people into thinking they can spend more time in the sun, which may lead to skin damage. Avoid sunscreens with added vitamin A, called retinyl palmitate, which has been linked to an increased risk of skin cancer.

Keep Little Ones Safe There is a strong link between melanoma risk and the number of sunburns a person gets, and childhood sunburns are the most dangerous. The best way to protect kids is to apply sunscreen properly, make sure they wear protective clothing, and limit their sun exposure— even on overcast days, and especially during peak sun hours (between 10 a.m. and 2 p.m.). TFL SELECTED SOURCES “Best Sunscreen: Understand Sunscreen Options,” www. MayoClinic.org ■ “Eight Little-Known Facts About Sunscreens”; “Skin Cancer on the Rise,” Environmental Working Group, www.EWG.org

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