Page 1

Compliments of

Smart Supplements Prostate vitality at any age. page 28

Healing Herbs Say goodbye to pain! page 32

June 2018

Celebrating Twenty Years

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BENEFITS OF HEMP • LIGHT UP THE GRILL

5/1/18 4:07 PM


Boosts health yt

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Counteracts the e

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Essential Oils

100% Organic & Pure

NON GMO

Project VERIFIED

nongmoproject.org

Why Garden of Life Essential Oils? Being both Certified USDA Organic and Non-GMO Project Verified ensures our oils are clean and free of added carrier oils or synthetic ingredients. Our botanicals are responsibly sourced from native organic farmers. And finally, our 100% pure extraction methods—no chemical solvents—provide the assurance that our oils are of the highest quality, purity and efficacy.

Experience the aromatic essence & therapeutic benefits of the entire line of Essential Oils from Garden of Life.

TFL_0618_GOL spread.indd 2

Calm Yourself Recipe Diffuse Yourself to Relax In a 11/16 oz. dropper bottle, add 21 drops Lavender, 21 drops Sweet Orange, 12 drops Frankincense, 9 drops Rosemary and 9 drops Geranium. Shake gently and add 10 drops to diffuser to relax and quiet the mind.

5/1/18 2:14 PM


Combine Your

Essential Oil s

& Explore the Possibilities Focus Time

Pamper Your Body Soothing Foot Massage In a pump or dropper bottle, combine 2 Tablespoons of olive oil with 8 drops Frankincense, 14 drops Lavender and 1 drop Lemongrass. Shake gently and massage deeply into soles of feet to relax and soothe.

Before tackling that special project or giving a presentation, stay focused and enthused with the scents of Frankincense, Lemongrass and Peppermint. Add 3-to-4 drops of any combination to a diffuser or inhale to experience mental clarity.

Energized for Life

For a boost to your energy levels throughout the day, add 3 drops Lemon, 3 drops Rosemary and 3 drops Peppermint to a diffuser and feel the lift in body and mind.

Hair Enhancer

Add 3-to-4 drops of Rosemary to your favorite shampoo to add life and volume to your hair.

Skin Soother

Add 3 drops of Frankincense and 3 drops of Geranium to your favorite body lotion for a soothing, relaxing skin experience.

s o

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Mushrooms

™

Superfood Mushrooms For All Body Systems* Discover which is right for you*

See our complete line at HostDefense.com * 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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18

Fire up the Grill

Warm weather = healthy summer recipes!

JUNE 2018

25

Follow Your Gut

18

Three experts offer tips to improve digestion with probiotics.

30

Back to Where We Started

The benefits of industrial hemp and the movement toward its legalization.

departments 6 Editor’s Note 10 News Bites

Bananas may boost artery health • Mushrooms may slow the aging process • Yogurt lowers heart attack risk • More

15 Trending

Discover the health benefits of turmeric milk.

21 Gluten Free Focus

Skip the sandwich and try these bread-free lunch recipes.

28 Smart Supplements

Learn ways to support prostate health.

32 Healing Herbs © MATTHEW BENSON

10

21

Take action to combat joint pain.

37 Hot Products

40

38 Natural Beauty Save your skin!

40 Weighing In

Boost fiber to support weightloss goals.

43 My Turn

Can eating bugs save the world?

46 Healthy Family

Cool the fire—help for heartburn.

48 Last Word

© 2018 BY NICOLE FRANZEN

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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/tasteforlifemag

/tasteforlifemag

@TasteforLife

/tasteforlife

www.tas teforl i fe.com

JUNE 2 018

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EDITOR’S NOTE

Celebrating Twenty Years

What’s Old Is New Again Taste for Life’s been in business for 20

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson

years, I’ve been editing here for a decade,

Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney

and I’ve never witnessed anything as

Business Development Director Amy Pierce

“buzzy” as turmeric. Turmeric (and its

Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190)

active ingredient curcumin), finds its way into every issue we publish. And for good reason, given its many health benefits! Of course, turmeric is nothing new: It’s been a major player in traditional medicine for centuries. We’re just “rediscovering” it. This month, we pay homage to this

Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062

powerful herb by featuring it on our cover. Learn how to

Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com)

make delicious golden milk with turmeric on page 15. Or try

Retail Account Manager Kim Willard

the gluten-free Vegetable Curry dish on page 21, or read

Founder and Chief Executive Officer T. James Connell

about how turmeric helps remedy joint pain on page 32.

Editorial Advisory Board

Speaking of what’s old being new again, industrial hemp is in the limelight these days, with politicians, farmers, hemp manufacturers, grassroots activists, and advocates working to get its cultivation legalized on the federal level. While early settlers put the hemp plant to great use—making clothing, paper, ropes, and sails from its fiber—the nonpsychoactive plant got banned along with marijuana during Prohibition. Americans still use and enjoy many hemp products, but they’re mostly made from imported hemp. Adding to the interest in this versatile plant are the many ways its natural compounds benefit the body. You can learn about Hemp History Week and more on page 30. To your health,

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

6 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.

J U N E 2018

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Is Medical-Grade Liquid Collagen Better For You? Yes. Learn why it’s the #1 choice of doctors and hospitals for fat loss, more energy, joint support, and better hair, skin and nails...

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t’s easy to find a collagen product. It’s not easy to know if it’ll actually work. Dozens of collagen products have flooded the market in every form, flavor, and at every price imaginable. So, when choosing one, how can you be sure you’re making the right decision? With over 35 years of medical use, doctors have done your homework for you...

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O H


Medical-Grade Medical-Grade Liquid Liquid vs. vs. Generic Generic Collagen Collagen

AminoSculpt® AminoSculpt®

102 102 Million Million Doses Doses Over Over 35 35 Years Years of of Medical Medical Use Use

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4,700 4,700 Doctors, Doctors, Hospitals Hospitals and Health and Health Professionals Professionals Original Original Pioneer Pioneer in in Patented Patented Hydrolyzed Hydrolyzed Collagen Collagen Peptides Peptides Type Type 11 Liquid Liquid Peptides Peptides in Published in Published Clinical Clinical Trials Trials Clinical-Strength Clinical-Strength Dose Dose of of Collagen Collagen (16,000 (16,000 mg) mg)

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“Liquid” Collagen “Liquid” Collagen is is Best Best THIRD, doctors prefer peptides in

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X X

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12 12 Fl Fl Oz Oz

16 16

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1-4 1-4 Fl Fl Oz Oz

The #1 The #1 Medical-Grade Medical-Grade Collagen™ Collagen™ Although there are many collagen

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“The “The Truth Truth About About Hydrolyzed Hydrolyzed Collagen” Collagen”

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hile the popularity of collagen has hile the popularity of collagen has skyrocketed, many people don’t skyrocketed, many people don’t realize that the absorbability of collagen realize that the absorbability of collagen products varies widely. Many companies products varies widely. Many companies claim to hydrolyze (predigest) their claim to hydrolyze (predigest) their own collagen, but are really purchasing own collagen, but are really purchasing mass-produced pre-hydrolyzed peptide mass-produced pre-hydrolyzed peptide powders. powders. How does this affect you? How does this affect you? If a collagen product is raw or poorly If a collagen product is raw or poorly hydrolyzed, your body will have a hydrolyzed, your body will have a difficult time using it. The less collagen difficult time using it. The less collagen you absorb, the less benefits you receive you absorb, the less benefits you receive from it and the more likely you are to from it and the more likely you are to experience unwanted digestive sideexperience unwanted digestive sideeffects like bloating. effects like bloating. With AminoSculpt, we use an With AminoSculpt, we use an exclusive medical-grade CollaPure™ exclusive medical-grade CollaPure™ production process perfected over the production process perfected over the last 35 years. We carefully hydrolyze last 35 years. We carefully hydrolyze raw, grass-fed collagen into liquid raw, grass-fed collagen into liquid peptides ourselves! It’s the same peptides ourselves! It’s the same process used for doctors and hospitals. process used for doctors and hospitals. This ensures greater, faster absorption This ensures greater, faster absorption of the collagen, even for the most of the collagen, even for the most sensitive of individuals. sensitive of individuals.

5/7/18 6:04 PM


PRODUCE AISLE

Eat bananas for

ARTERY HEALTH

Potassium-rich foods, such as bananas and avocados, appear to help prevent hardening of the arteries. A 2017 study found that participants who were deficient in potassium had stiffer arteries compared to those who ate a sufficient amount of the mineral. Arterial stiffness is a contributing factor to heart disease and other health issues. SOURCE “A Need for Bananas? Dietary Potassium Regulates Calcification of Arteries,” University of Alabama at Birmingham, 10/5/17

HEALTHY AGING

MUSHROOMS ON THE DOUBLE Mushrooms offer a double boost of nutrients that may slow the aging process, according to researchers from Penn State University. The antioxidants ergothioneine and glutathione appear to help protect against oxidative stress, which occurs when the body uses food to produce energy. “What we found is that, without a doubt, mushrooms are the highest dietary source of these two antioxidants . . . and that some types are really packed with both of them,” said researcher Robert Beelman, PhD. Porcini mushrooms ranked highest for content of the two antioxidants. White button mushrooms and other common types had smaller amounts of the substances, but more than most foods. Dr. Bellman noted that countries that have more ergothioneine in the di10 tasteforlife

ets have lower incidences of neurodegenerative diseases (such as Parkinson’s and Alzheimer’s) compared to the United States, where intake is low. SELECTED SOURCES “Mushrooms Are Full of Antioxidants That May Have Antiaging Potential,” Penn State University, 11/9/17 ■ “Mushrooms: A Rich Source of the Antioxidants Ergothioneine and Glutathione” by M.D. Kalaras et al., Food Chemistry, 10/15/17

J U N E 201 8

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HEART HEALTH

LOW CALCIUM LEVELS linked to cardiac arrest Mayo Clinic researchers have found that having lower levels of calcium in the blood raises the risk of sudden cardiac arrest (SCA). They concluded that further study is needed to determine whether higher calcium intake through diet or supplements would lower the risk. “Although our findings may not be ready for routine use in patients at this time, they are a step toward the goal of improving patient care by better prediction of risk,” said lead author Hirad Yarmohammadi, MD. SCA is fatal in more than 90 percent of cases. A majority of victims have no clinical history of heart disease, and many would not be considered high risk. Calcium levels are easily monitored and may prove to be a good indicator. SOURCE “Low Serum Calcium May Increase Risk of Sudden Cardiac Arrest,” Elsevier, 10/5/17

DID YOU KNOW? Supplementation with omega-3 fatty acids was linked to a modest reduction in cardiac death in a recent study. Researchers analyzed the results of 14 randomized, controlled trials in which eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) were administered to patients for at least six months. The best results were seen in trials using more than 1 gram per day. The average risk reduction was about 8 percent. “It’s important to note that these results align with the conclusions in the recent science advisory from the American Heart Association, which states that EPA and DHA omega-3 treatment ‘is reasonable’ for secondary prevention of coronary heart disease and sudden cardiac death,” said lead author Kevin Maki, PhD. SELECTED SOURCES “Omega-3 Supplements May Slash Cardiac Death Risk” by Stephen Daniells, www.NutraIngredients-USA.com, 8/23/17 ■ “Use of Supplemental Long-Chain Omega-3 Fatty Acids and Risk for Cardiac Death” by K.C. Maki et al., Clinical Lipidology, 9-10/17

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DAIRY DETAILS

SAY YES to yogurt Yogurt appears to lower the risks for heart attacks and stroke in people with high blood pressure. Eating more than two servings per week reduced the risks by about 20 percent when included in a healthy diet. Nearly 75,000 adults were tracked for up to 30 years as part of two comprehensive health studies. “Our results provide important new evidence that yogurt may benefit heart health alone or as a consistent part of a diet rich in fiber-rich fruits, vegetables, and whole grains,” said author Justin Buendia, PhD, of the Boston University School of Medicine. SELECTED SOURCES “Eating Yogurt May Reduce Cardiovascular Disease Risk,” Oxford University Press USA, 2/15/18 ■ “Regular Yogurt Intake and Risk of Cardiovascular Disease Among Hypertensive Adults” by J.R. Buendia et al., Am J Hypertens, 2018

Myth-busting

ARTHRITIS RELIEF

Extract may

JOINT PAIN

BOOST JOINT HEALTH An extract of French maritime pine bark may provide joint health benefits, according to recent research. Patients with severe osteoarthritis of the knee were given 200 milligrams per day of the supplement (known as Pycnogenol) or a placebo for three weeks prior to surgery. The surgery found higher levels of polyphenols in the synovial fluid of the Pycnogenol group. “This is the first evidence that polyphenols distribute into the synovial fluid of patients with osteoarthritis,” wrote the authors, who concluded that the findings support previous studies on the reported joint benefits of the supplement. SOURCE “Distribution of Constituents and Metabolites of Maritime Pine Bark Extract (Pycnogenol) into Serum, Blood Cells, and Synovial Fluid of Patients with Severe Osteoarthritis” by M. Mulek, et al., Nutrients, 4/17

It’s a common belief that joints tend to ache more in rainy weather. But that wisdom appears to be faulty. “No matter how we analyzed it, we didn’t see a relationship,” said Anupam Jena, MD, a professor at Harvard Medical School. His team looked at data from more than 1.5 million older adults and found no connection between joint pain and rainy weather. But Dr. Jena did not rule out a possible link between “extreme weather”—very cold or very hot—and increased joint pain. SOURCE “Rain May Not Cause Achy Joints After All,” https://MedlinePlus.gov, 12/14/17

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COOKING COOK CO KING WITH COLLAGEN CO OLLAG A EN AG MAKES EATING HEALTHY SIMPLE & DELICIOUS.

collagen

ALMOND

BAR

CELEBRITY CHEF

**

CHARLES CHEN

INGREDIENTS:

Coconut Bars • 1 ½ cups unsweetened coconut flakes • ¼ cup coconut oil, solid or melted • pinch of cinnamon • 1 tsp of vanilla extract • 2 tbsp pure maple syrup or coconut nectar • ¾ cup slivered almonds Chocolate Dip Layer • ½ cup dairy free chocolate chips • 1 tbsp of Neocell Super CollagenTM Powder • 1 tsp coconut oil

HOW TO MAKE IT:

1. Line an 8.5x4.5" inch loaf pan with parchment paper or wax paper. 2. Add coconut flakes, coconut oil and maple syrup. Add cinnamon/vanilla extract. 3. Spread coconut mixture into the prepared loaf pan. 4. Chocolate Dip Layer: Use the double boiler method to melt chocolate, then add coconut oil and collagen. 5. Pour melted chocolate over pan, top with almonds and drizzle more chocolate. 6. Freeze for 15–20 minutes until hardened. Take out 5 minutes before serving!

For more Collagen infused recipes visit neocell.com/recipes Super Collagen contains clinically studied NeoCell Collagen which supports healthy collagen formation throughout the body. Using NeoCell’s technologically advanced hydrolyzation process, large collagen molecules are enzymatically hydrolyzed into small peptides that become bioavailable in the body.* TM

© 2018 NeoCell corp. **BASED ON SPINS DATA 10/2016.

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TRENDING BY LILI HANFT

DRINK YOUR TURMERIC EXPLORE THE HEALTH BENEFITS—AND GREAT TASTE—OF GOLDEN MILK TURMERIC’S TAKEN OVER THE HEALTH HEADLINES BY STORM. THIS BRIGHT GOLDEN SPICE, A STAPLE IN INDIAN CUISINE, CONTAINS A POWERFUL ACTIVE INGREDIENT CALLED CURCUMIN. CURCUMIN ACTS AS AN ANTI-INFLAMMATORY, ANTIOXIDANT, ANTIVIRAL, AND ANTIBACTERIAL, AND MAY EVEN HELP FIGHT CANCER. STUDIES HAVE SUGGESTED IT MAY HELP ALLEVIATE CONDITIONS AS DIVERSE AS DEPRESSION AND PMS. Fortunately, there are many ways to incorporate turmeric into your diet. You can add turmeric powder or fresh turmeric root to your cooking or take curcumin as a supplement. A popular way to get your daily dose is to drink turmeric milk, which is also called golden milk. Golden milk has a long history in Ayurveda—the holistic health system originating in India—where it is called haldi doodh. This warming golden beverage typically combines turmeric with other spices, a natural sweetener, and milk (either dairy or nondairy).

DIY While an array of golden milk products exist on the market, making your own delicious turmeric milk is easy. In a pot, add a couple cups of the milk of your choice (cow’s, coconut, cashew, almond, etc.) and bring to a simmer. Add 1 teaspoon of ground turmeric as well as complementary warming spices. Possibilities include cinnamon, ginger, cardamom, and clove. Experiment with the spices. You might want to add a teaspoon of ground ginger but find that a quarter teaspoon of cinnamon or just a pinch of clove or nutmeg suits your tastes. Add a pinch of black pepper as the piperine in black pepper enhances the bioavailability of curcumin and helps your body reap its health benefits. Some people add a tablespoon of virgin coconut oil as well. Mix in a natural sweetener like honey or maple syrup, or a dash of vanilla extract. Whisk until everything is combined. Taste and add extra sweetener if you like. The milk and spices can also be combined in a blender before heating for a smoother texture. Enjoy as an alternative to coffee in the morning or as a soothing bedtime beverage. You can also allow your drink to cool, add ice cubes, and drink it like an iced chai. Enjoy! TFL SOURCE “Recent Developments in Delivery, Bioavailability, Absorption and Metabolism of Curcumin: The Golden Pigment from Golden Spice” by S. Prasad et al., Cancer Res Treat, 1/14

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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?

Tw T ana sus on o

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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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

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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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B Y E VA M I L O T T E

While food is grilled year-round, there’s something about warmer weather that makes it irresistible.

For a guide to nutrition breakdowns, see page 6.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian

For Grilled Salmon recipe, visit tasteforlife.com/grilled-salmon.

tasteforlife.com

www.

18 tasteforlife

SOURCE Project Fire by Steven Raichlen ($22.95, Workman, 2018)

© MATTHEW BENSON

healthier favorites for summer

Outfit your grill with tongs, a wire grill brush, a basting brush, a grill spatula, and grill gloves. When it comes to oiling the grill, you have different options: You could use a tightly folded-up paper towel dipped in oil and held with a pair of tongs. You could also use an old, clean white cotton towel or washcloth cut into three-inch strips, rolled up, and tied at the ends with butcher’s string. Or use an onion or lemon that’s been cut in half crosswise and dipped in oil. Whichever method you choose, be sure to thoroughly rub the grill grate. You can also just brush the food with oil before it hits the grill. Always cook food to its required internal temperature. An instant-read thermometer is a must for making sure items are thoroughly cooked. When you’re done with the grill, brush or scrape the grill grate. Get grilling season started with the following recipes. They’re full of flavor and fresh seasonal ingredients.

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For the Grill Vegetable oil for oiling grill grate and basting cheese 4 slices (each 1 inch thick) fresh red or yellow watermelon (preferably seedless) 1 chunk (8 oz) queso fresco, blotted dry For the Ginger-Lime Dressing 2 limes, halved crosswise 2 Tbsp honey 2 Tbsp minced candied ginger N c vegetable oil Coarse salt (sea or kosher) and freshly ground black pepper

1. Set up your grill for direct grilling and heat to High. Ideally, you’ll be working over a wood or wood-enhanced fire. If using a charcoal grill, add optional wood chunks or chips to the fire. If using a gas grill, place optional wood chunks under the grate directly over one of the burners to generate wood smoke. Brush or scrape grill grate clean and oil it well. 2. Arrange watermelon slices on grill and grill until singed and grill-marked on both sides, but still raw in center, 1 to 2 minutes per side. Use a large spatula and tongs to turn. Lightly brush cheese with oil on both sides and grill until browned, 1 to 2 minutes per side. While you’re at it, grill lime halves for dressing, cut sides down, until darkly browned, 2 to 4 minutes. Transfer watermelon, cheese, and limes to a wire rack to cool. 3. Make dressing: Squeeze juice from grilled limes into a large mixing bowl. Whisk in honey, candied ginger, the N cup of vegetable oil, and salt and pepper. 4. Cut watermelon into 1-inch squares (discard rind and any seeds). Add watermelon to bowl with dressing. Add arugula and mint. Crumble in grilled cheese. Gently toss ingredients to mix. Sprinkle candied nuts on top and serve at once.

To Finish the Salad 1 bunch baby arugula, rinsed and spun dry N c thinly slivered fresh mint K c chopped candied pecans or walnuts

Kitchen Note: Queso fresco (“fresh cheese” literally) is a mild sweet-salty cheese from Mexico and Central America. Look for it in the dairy section of most markets. If you can’t find it, use either halloumi or feta. This recipe can be prepared over a charcoal, wood, or gas grill.

1. Make salmoriglio: Place parsley, basil, mint, capers, olives, and red pepper flakes in a food processor and finely chop. With blade running, gradually add oil. Work in lemon zest, lemon juice, water, and salt and pepper to taste. Salmoriglio should be thin enough to pour.

L c fresh flat-leaf parsley leaves, washed and shaken dry L c fresh basil leaves, washed and shaken dry L c fresh mint leaves (or more basil), washed and shaken dry 2 Tbsp capers 8 pitted green or black olives K tsp hot red pepper flakes, or to taste M c extra-virgin olive oil K tsp finely grated fresh lemon zest Juice of 1 lemon (about 3 Tbsp) L c water, or as needed Coarse salt (sea or kosher) and freshly ground black pepper 1K lb jumbo shrimp, cleaned and deveined

Per serving: 479 Calories, 14 g Protein, 45 g Carbohydrates, 4 g Fiber, 30 g Total fat (10 g sat), 744 mg Sodium, HHHHH Vitamin C, K, HHHH Calcium, Phosphorus, HHH Vitamin A, HH Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), B6, B12, E, Iron, Potassium, Zinc

2. Thread shrimp onto soaked, flat bamboo skewers and arrange in a baking dish just large enough to hold them. Pour half of salmoriglio over shrimp, turning kebabs to coat both sides. Marinate in refrigerator for 1 hour. 3. Set up your grill for direct grilling and heat to High. Brush or scrape grill grate clean and oil it well. Grill shrimp until browned and cooked through, 2 to 3 minutes per side, 4 to 6 minutes in all. Serve with remaining salmoriglio on the side. Per serving: 456 Calories, 24 g Protein, 4 g Carbohydrates, 1 g Fiber, 39 g Total fat (6 g sat), 1,115 mg Sodium, HHHHH Phosphorus, K, HHH Vitamin B12, E, HH Vitamin C, H Vitamin A, B3 (niacin), B6, Calcium, Magnesium, Zinc

Kitchen Note: This dish features a condiment that may be new to you—a Sicilian olive, caper, parsley, basil, and mint sauce called salmoriglio. (Think of it as Sicilian chimichurri.) You use half the sauce as a marinade and serve the remainder on the side.

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

LUNCH BREAK HEARTY BREAD-FREE CHOICES SANDWICHES ARE GREAT. BUT SOMETIMES YOU WANT TO CHANGE THINGS UP. TRY WRAPPING LARGE LETTUCE LEAVES OR RICE PAPER WRAPPERS AROUND YOUR FAVORITE VEGGIES FOR A QUICK AND HEALTHY MIDDAY MEAL. GLUTENFREE PASTA, BROWN RICE, OR QUINOA TOSSED WITH YOUR FAVORITE DRESSING, PROTEIN SOURCE, AND CHOPPED VEGETABLES MAKES A GREAT OPTION TOO. THE FOLLOWING BREAD-FREE RECIPES OFFER FILLING AND UNIQUE ALTERNATIVES TO THE LUNCHTIME SANDWICH.

Vegetable Curry dGV From Fresh Tastes From a Well-Seasoned Kitchen by Lee Clayton Roper ($34.95, MLC Publishing, 2015)

60 minutes prep time n serves 8

1 Tbsp olive oil 1 large yellow onion, chopped 2 Tbsp chopped fresh ginger 1 tsp chopped garlic 1K c low-sodium vegetable broth 1 c canned coconut milk (light or regular) 1 Tbsp curry powder 1K tsp ground cumin O tsp ground turmeric N tsp cayenne pepper (optional) 2 c chopped butternut squash or sweet potato 2 c chopped cauliflower
 1 c chopped red bell pepper 1 c chopped carrot
 1 medium zucchini, chopped 1 (15 oz) can chickpeas (garbanzo beans), drained and rinsed 5 c (about 6 to 7 oz) fresh baby spinach N c chopped fresh cilantro (optional) 2 Tbsp lemon juice Salt and freshly ground black pepper, to taste 3 c cooked brown rice or brown ricequinoa mixture 1. In a 5- to 6-quart Dutch oven, heat oil over medium-low heat. Add onion, ginger, and garlic. Cook, stirring occasionally, 8 minutes or until onion is soft and beginning to brown. 2. Stir in broth, coconut milk, curry powder, cumin, turmeric, and cayenne. Bring to a boil, reduce heat, and simmer for 10 minutes. 3. Stir in butternut squash, cauliflower, bell pepper, carrot, and zucchini. Bring to a boil, reduce heat, and simmer, covered, 20 minutes or until all vegetables are tender. 4. Stir in chickpeas, spinach, cilantro, and lemon juice. Cover and continue cooking until spinach has wilted and chickpeas are heated through. Season to taste with salt and pepper. 5. Serve over brown rice or brown rice-quinoa mixture. Per serving: 556 Calories, 19 g Protein, 101 g Carbohydrates, 13 g Fiber, 9 g Total fat (3 g sat), 231 mg Sodium, HHHHH Vitamin C, K, Phosphorus, HHHH Vitamin A, B1 (thiamine), B6, Magnesium, HHH Iron, Potassium, HH Vitamin B3 (niacin), Zinc, H Vitamin B2 (riboflavin), E, Calcium

Kitchen Note: Make sure to chop all the vegetables in this dish into K- to 1-inch pieces. This curry can be prepared earlier in the day and then covered and refrigerated. Reheat over medium heat. © RICK SOUDERS

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For Zucchini, Roasted Red Bell Pepper, and Goat Cheese Frittata recipe, visit tasteforlife.com/frittata.

Deviled Avocado dGnV

tasteforlife.com

www.

From Tasting Paris by Clotilde Dusoulier ($30, Clarkson Potter/ Publishers, 2018)

25 minutes prep time n serves 8

1 (15 oz) can or jar chickpeas, rinsed and drained (see Kitchen Note) 2 tsp tahini 1 garlic clove 1 tsp ground turmeric Fine sea salt N tsp freshly ground black pepper 2 Tbsp freshly squeezed lemon juice, or more to taste 2 Tbsp olive oil 4 avocados (about 6 oz each), halved and pitted 1 tsp smoked or regular paprika Fleur de sel, for serving K c pumpkin seeds, toasted 3 Tbsp finely chopped chives 1. In a food processor, process chickpeas, tahini, garlic, turmeric, 1 teaspoon salt, the pepper, lemon juice, oil, and 3 tablespoons water until smooth. Add a little more water, tablespoon by tablespoon, as needed, until creamy but still scoopable. Taste and add more salt or lemon juice as needed. 2. Scoop 2 rounded tablespoons of hummus into each avocado “hole,” as for deviled eggs. 3. Arrange on a serving platter. Sprinkle with paprika, fleur de sel, pumpkin seeds, and chives. Per serving: 448 Calories, 16 g Protein, 44 g Carbohydrates, 14 g Fiber, 26 g Total fat (4 g sat), 168 mg Sodium, HHHH Phosphorus, HHH Vitamin K, Magnesium, HH Vitamin B1 (thiamine), B6, C, Iron, Potassium, H Vitamin B2 (riboflavin), B3 (niacin), E, Zinc

Kitchen Note: To use homecooked chickpeas, you’ll need 1L cup of chickpeas: Soak K cup dried chickpeas overnight and cook in a saucepan of boiling water until cooked through and tender, about 1 hour. Drain well. © 2018 BY NICOLE FRANZEN

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“ Take also unto thee Wheat Lentils and Millet and in one vessel and

and Barley and Beans and Spelt and put them make bread of it...” – Ezekiel 4:9

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w o r l t l u u o o F Y G How to choose a probiotic product that’s right for you Are you looking for

tasteforlife: H  ow many CFUs should we be looking for in a product?

ways to support your

Jason Mitchell, ND: If you follow what some companies are suggesting, you would think that more billions are better, but, in fact, research suggests it is not necessary to take more. It is more important to have a proper delivery system to make sure the beneficial probiotic bacteria survive the journey from mouth to intestines.

digestion? Have you heard a lot about the benefits of probiotics but are not sure how to choose a quality product? Do you have specific conditions you are hoping to get help with? You have questions, we have answers.

Aileen Green: Many manufacturers promise high CFU counts, but on closer inspection it transpires they are only guaranteed at the time of manufacture and may be significantly less by the time you take the product. More reliable products are those that guarantee CFU counts to the expiration of a product’s shelf-life. Some studies show benefits with doses as low as 100 million to 1 billion CFU a day. Kiran Krishnan: The focus should be on the quality of the strain, not the quantity of cells. Studies on certain bacillus strains (Bacillus indicus HU36 and Bacillus subtillis HU58) have shown a 30 percent favorable shift in the microbiome with only 3 billion CFUs per day.

Our Experts Meet three experts in the natural products industry with many years of experience in the field of probiotics.

Jason Mitchell, ND Chief Executive Officer Probulin

Aileen Green

BSc Hons MPhil Director of Quality & Regulatory Affairs Protexin, manufacturer of Bio-Kult www.tas teforl i fe.com

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Kiran Krishnan Research biologist Just Thrive

JUNE 2018

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continued from page 25

tfl: How does a consumer know if a product will be able to survive stomach acid? KK: A  sk for a gastric survivability study. If companies do not proudly display that their product has been tested by an independent third party lab for gastric survival, there is no reason to believe the product will survive passage through the stomach.

tfl: Should a consumer buy a probiotic product that contains more than one strain of bacteria? AG: With over 500 different species of microflora in a healthy gut, it stands to reason that using a multistrain and multispecies product would be advantageous. There is more evidence for multistrains being more effective than single strains. Strains should be clearly identified on products.

tfl: Which strains are particularly helpful for certain conditions? AG: Certain groups of the population may benefit from different strains. For example, babies tend to require more Bifidobacterium, whereas women suffering from UTIs or thrush are likely to benefit from Lactobacilli species. Lactobacillus, Bifidobacterium, Streptococcus, and Bacillus are some of the most well-studied families of bacteria. KK: Bacillus endospore-based probiotic strains have been shown to be effective at fixing

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Glossary

dysbiosis, reducing intestinal inflammation, and rebuilding the mucosal lining of the intestines. A double-blind, placebo-controlled study published in the Journal of Gastrointestinal Pathophysiology (8/17) showed that a unique, spore-based formulation containing Bacillus subtilis HU58 and Bacillus indicus HU36 was able to significantly reduce leaky gut, gut inflammation, and markers of mucosal dysfunction in just 30 days. Bacillus subtilis HU58 can compete with unfavorable bacteria while improving the growth of favorable bacteria. The unique Bacillus indicus HU36 strain is a carotenoid-rich strain that produces high levels of antioxidants in the gut lining, thereby supporting lower inflammation. Researchers believe that the HU36 strain—which produces antioxidants in the intestines where they are readily absorbed—was the key to the leaky gut findings.

CFU: Colony forming units—the number of viable bacteria or fungal cells in a sample. Microbiome: A community of micro-organisms such as bacteria, fungi, and viruses. The human microbiome encompasses the collection of microorganisms living in or on the human body and the gut microbiome are those micro-organisms that reside in the digestive tract.

tfl: Shelf stable or refrigerated? JM: Shelf stable simply means the probiotic bacteria have been studied to be relatively stable at room temperature. Probiotic bacteria do not like large deviations in temperature as this may cause die-off. Going from a really cold environment (the refrigerator) to a warm or hot environment (your car) and back to a refrigerator may cause a greater element of instability for probiotics than if they simply stayed at a more constant state. TFL

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These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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SMART SUPPLEMENTS BY MARIA NOËL GROVES, RH (AHG)

PROSTATE HEALTH DIET AND LIFESTYLE TWEAKS CAN MAKE A DIFFERENCE AS THEY GET OLDER, MEN BECOME MORE AWARE—OFTEN PAINFULLY SO—OF THE PROSTATE GLAND. THIS SQUISHY GLAND THE SIZE OF A PING-PONG BALL SUPPLIES SEMINAL FLUID FOR HEALTHY SPERM PRODUCTION AND REPRODUCTIVE FUNCTION. The gland may be prone to age-related problems, but a healthy diet, lifestyle, and supplements will help maintain a better state of prostate vitality.

may be beneficial, excess of certain nutrients— including calcium, folate, and zinc—may increase your risk of prostate cancer.

Diet Defense

Prostate Woes

Adopting a healthy diet and lifestyle routine cuts your risk of prostate enlargement, prostatitis (inflammation), and cancer. Choose a plant-rich Mediterranean-style diet and eat wild-caught fatty fish such as salmon and sardines. Exercise regularly, avoid smoking, reduce inflammation, limit alcohol consumption, and get regular screenings. Keep in mind that while supplements

Benign prostatic hyperplasia (BPH) occurs when the prostate gland becomes enlarged, which puts pressure on the bladder and urethra and causes difficult and painful urination and other lower urinary tract symptoms. BPH prevalence rises after age 40 due to hormonal shifts of testosterone into a less helpful form called DHT (dihydrotestosterone). BPH affects 70 percent of US men ages 60 to 69 and 80 percent of those over age 70. BPH can often be managed with natural approaches. Prostatitis and prostate cancer demand medical attention, but natural approaches reduce your risk and may help alongside conventional care.

Core Prostate Remedies Saw palmetto berry, which seems to reduce inflammation and block the conversion of testosterone into DHT, is well researched for BHP with promising but mixed results. Evidence strongly suggests that, as opposed to a solo approach, saw palmetto works better in combination with other herbs and nutrients, such as selenium, lyocopene, nettle root, and pumpkin seed oil. Eating pumpkin or squash seeds (also called pepitas) offers the benefits of both the seed oil and their zinc content, which support bladder and prostate health. The antioxidant and antiinflammatory red carotenoid pigment lycopene helps decrease risk of prostate cancer and prostate inflammation. The best food forms of lycopene include tomato sauce and tomato paste.

Choose the Best Nutrients A good balance of zinc, selenium, and omega 3 fatty acids from food or supplements will help protect you from prostate cancer, but the dose and quality matter greatly as they can also increase your risk. For zinc, aim for 10 to 15 milligrams (mg) daily. High doses of zinc—more than 100 mg a day—

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increase the risk for prostate cancer more than twofold. Be sure your omega-3 fish or flax oil supplements aren’t rancid. Choose a quality brand that tests for purity and keep the open bottle refrigerated. A strong fishy odor can indicate rancidity. Antioxidants tend to work best as a team. For supplements like lycopene, selenium, and vitamin E, look for modest-dose combination blends from natural and more foodlike forms rather than the cheapest, highest-dose, single-shot pill. For example, choose high selenium yeast and natural d-alpha vitamin E (not dl alpha vitamin E), preferably with mixed tocopherols.

Reduce Inflammation Inflammation management will benefit your entire body and support your ability to fend off prostate cancer and prostatitis. Along with a healthy diet and lifestyle, consider turmeric, ginger, green tea, rosemary, and pomegranate juice. The stress-relieving adaptogen longevity tonics holy basil and ashwagandha also decrease inflammation. Consider taking several anti-inflammatory herbs in a blend or incorporated into a broader men’s health formula. TFL SELECTED SOURCES “Benign Prostatic Hyperplasia and Male Lower Urinary Tract Symptoms: Epidemiology and Risk Factors” by J. Kellogg Parsons, Curr Bladder Dysfunct Rep, 12/10 n “Chronic Inflammation Linked to High-Grade Prostate Cancer,” www.HopkinsMedicine.org 4/18/14 n “A Double-Blind, Placebo-Controlled Randomized Trial Evaluating the Effect of a Polyphenol-Rich Whole Food Supplement on PSA Progression in Men with Prostate Cancer . . .” by R. Thomas et al., Prostate Cancer Prostatic Dis, 6/14 n “Nutrition, Dietary Interventions and Prostate Cancer” by P-H Lin et al., BMC Medicine, 2015 n Prostate Cancer Foundation, www.pcf.org n “Pumpkin Seed Oil Extracted from Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder” by M. Nishimura et al., J Tradit Complement Med, 1-3/14 n “Serenoa repens, Selenium and Lycopene to Manage Lower Urinary Tract Symptoms Suggestive for Benign Prostatic Hyperplasia” by A. Russo et al., Expert Opin Drug Saf, 12/16 n “Zinc Supplements May Increase the Incidence of Prostate Cancer,” www.CancerConnect.com, 2018

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

BACK TO WHERE WE STARTED JUNE 4-10 MARKS THE NINTH ANNUAL HEMP HISTORY WEEK AMERICA HAS A LONG HISTORY WITH HEMP. SETTLERS BEGAN CULTIVATING IT IN THE 1600S, AND HEMP FIBER WAS USED TO MAKE CLOTHING, ROPE, THREAD, PAPER, AND SAILS. ALTHOUGH HEMP CAN’T GET YOU HIGH, IT WAS LUMPED IN WITH MARIJUANA AND BANNED DURING PROHIBITION. Since then, American consumers have continued to have access to a wide variety of hemp products, including food and personal care products, supplements, and clothing, but those items are mostly made from imported hemp. Currently, the plant can be grown in the US primarily for research purposes and pilot programs. The Hemp Farming Act of 2018, introduced April 12 by Senator Mitch McConnell of Kentucky, would remove hemp from the federal list of controlled substances, allowing it to be freely grown again as an agricultural commodity. This action is just one of the latest taken by politicians, farmers, grassroots organizers, hemp product makers, and advocates to change federal policy on industrial hemp.

A Closer Look Both industrial hemp and marijuana belong to the same plant genus, cannabis. Both contain cannabinoids, which are chemical compounds that support the body’s endocannabinoid system—a biochemical communication system important in regulating physiology and mood.

Receptors in the body respond to cannabis, and the human body produces its own cannabinoid compounds that can bind to the receptors and release their properties. This has physiological effects on cognition and memory, nausea and vomiting, inflammation, and more. A primary difference between marijuana and industrial hemp is that marijuana contains a significant amount of tetrahydrocannabinol (THC), the chemical compound that can get you stoned. While hemp contains a trace of THC, you can’t get high from it. Hemp does contain high levels of another cannabinoid, an nonpsychoactive ingredient called cannabidiol, or CBD. CBD is showing pharmaceutical value. At presstime, the US Food and Drug Administration (FDA) was scheduled to vote on whether to approve an epilepsy drug that would be the first plant-derived cannabidiol prescription medicine in the US. Drugs containing CBD are used in dozens of countries to treat certain multiple sclerosis symptoms. Until now, the FDA has approved synthetic versions of cannabinoid chemicals only for other purposes, such as cancer pain relief. In addition to its antiseizure and pain-relieving properties, cannabidiol “offers promise as a prototype for anti-inflammatory drug development,” according to a review of studies that looked at its effects on inflammation.

Learn More For more information on Hemp History Week, visit www.VoteHemp.com. To learn more about laws, visit the National Conference of State Legislatures at www.ncsl.org, and search for “hemp.” TFL SELECTED SOURCES “Cannabidiol” by Keri Glassman, www.WebMD.com n “Cannabidiol as an Emergent Therapeutic Strategy for Lessening the Impact of Inflammation . . .” by G.W. Booz, Free Radic Biol Med, 1/14/11 n “Senator McConnell Introduces the Hemp Farming Act of 2018,” www.VoteHemp.com, 4/2/18 n “State Industrial Hemp Statutes,” National Conference of State Legislatures, www.ncsl.org

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HEALING HERBS BY JANE EKLUND

YOUR ACTION PLAN FOR PAINFUL JOINTS DISCOVER NATURE’S REMEDIES WHETHER IT’S DUE TO ILLNESS OR INJURY, WHETHER IT’S A CHRONIC CONDITION OR A TEMPORARY INCONVENIENCE, JOINT PAIN DOESN’T JUST HURT, IT ALSO MAKES IT HARD TO MOVE AROUND AND TO LIVE YOUR LIFE. Your healthcare practitioner can discuss the range of treatment options available. They include prescription and over-the-counter medications, physical therapy, icing and elevating the joint, and losing weight. A number of herbal remedies have also been used to treat joint pain or supplement conventional treatment. Here are a few to consider.

Aloe Vera Known for its effectiveness as a topical agent to treat burns and skin conditions, aloe vera may also be taken orally for osteoarthritis, and has for centuries been used to treat arthritis. For people taking nonsteroidal anti-inflammatory drugs (NSAIDs) for arthritis or other joint pain, aloe vera has the potential for delivering a one-two punch: While its antiinflammatory properties address inflamed joints, it also works to soothe stomach and gut irritation. You can find it in a gel or juice form for internal consumption.

Boswellia An extract made from the resin of a tree found in India, the Middle East, and North Africa, boswellia is also known as Indian frankincense. It’s effective in treating inflammation and pain caused by osteoarthritis and potentially helpful for rheumatoid arthritis. An anti-inflammatory, boswellia has been shown in studies to work like NSAIDs but without stomach irritation. You can find it in capsule and tablet form.

Capsaicin The stuff that makes chili peppers hot, capsaicin, applied topically, is a proven therapy for joint pain. It interferes with pain signals and should be used regularly for best effects. Capsaicin is sold in cream, gel, or patch form. The Arthritis Foundation suggests applying it three times a day— but not near your eyes or on sensitive skin.

Flaxseed Flaxseed can be used to lubricate joints and decrease joint pain and stiffness. More studies are needed to determine whether it is an effective treatment for rheumatoid arthritis, but it is a good source of omega-3 and omega-6 fatty acids, particularly alpha linolenic acid (ALA), giving it anti-inflammatory properties. It comes as a capsule or oil, or in whole or ground seeds. It can interact with some medications, so check with your healthcare practitioner before adding it to your diet.

Green Tea The anti-inflammatory polyphenols in all types of tea—green, black, and continued on page 34

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white—make it an ideal drink for people with joint problems. The polyphenol epigallocatechin 3-gallate (EGCG) found in green tea makes that particular variety the top choice. Research has shown that EGCG can also help maintain bone and cartilage.

Turmeric Turmeric and curcumin (its active ingredient) have been used in traditional medicine to treat arthritis. Research has shown it to be an anti-inflammatory that modifies immune system response. One study found that curcumin lessened pain and increased movement in people with osteoarthritis of the knee, and another found that in rheumatoid arthritis patients, a curcumin product reduced pain and swelling more than an NSAID. Avoid curcumin if you are on a blood thinner or are pregnant.

Other Herbals Interested in other plant-based remedies for joint pain? Check out some of the ones listed in the Arthritis Foundation’s Supplement and Herb Guide: avocado soybean unsaponifiables (ASU), black currant oil, borage oil, bromelain, cat’s claw, devil’s claw, evening primrose, ginger, ginkgo, pine bark extract, rose hips, stinging nettle, and thunder god vine. TFL SELECTED SOURCES “Aloe Vera,” National Center for Complementary and Integrative Health, https://nccih.nih.gov n “Arthritis Supplement and Herb Guide”; “Best Beverages for Arthritis”; “Capsaicin”; “Flaxseed”; “Tumeric for Arthritis,” Arthritis Foundation, www.arthritis.org n “Boswellia,” www.DrWeil.com, 4/19/14 n “Joint Pain,” www. WebMD.com, 1/12/17 n “Oral Aloe Vera as a Treatment for Osteoarthritis: A Summary” by David Cowan, British Journal of Community Nursing, 9/27/13

*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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Organic Essential Oils When only the finest will do, choose Garden of Life Certified USDA Organic and Non-GMO Project Verified Organic & Pure Essential Oils—dual certification, responsible sourcing, 100 percent pure extraction methods. www.GardenofLife.com

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

SAVE YOUR SKIN!

THE ROLE OF COLLAGEN

IT’S NO SURPRISE THAT THE WORD “COLLAGEN” COMES FROM THE GREEK WORD FOR GLUE. THIS STRUCTURAL PROTEIN DOES EXACTLY THAT, KEEPING THE BODY’S CONNECTIVE TISSUE TOGETHER AND HEALTHY. IT’S THE BUILDING BLOCK OF SKIN. With age, the body’s production of collagen naturally starts to decline, and damage starts to become noticeable around age 30. Smoking and sun exposure further accelerate the breakdown of collagen, contributing to fine lines, wrinkles, and sagginess. In women, skin collagen is believed to decrease by 30 percent in the first five years after menopause, partly due to a decrease in estrogen, a hormone with a positive effect on collagen production. Research indicates there are proactive steps we can take to combat our loss of collagen and maintain our skin’s structural integrity. One approach is to increase our collagen consumption through supplements. In various doubleblind, placebo-controlled trials, middle-aged women who took either 2.5 grams or 5 grams of collagen hydrolysate once daily for eight weeks experienced significantly improved skin elasticity and smoothness compared to women taking placebos.

Collagen Generation Deficiency in the mineral silicon also decreases collagen synthesis in the body. “Many factors potentially can contribute to silicon deficiency,” says Richard Passwater, Jr., product education director for Bio Minerals, the maker of BioSil, a specialty line from Natural Factors. He points to the typical American diet as well as modern food processing techniques as major culprits. “Silicon content tends to be much higher in fibrous plant-based foods than in animal-based foods,” Passwater says. “The silicon content in plant-based foods tends to be highest in the grain hulls and husks. Modern food processing techniques often remove these fiber-containing parts, reducing the silicon content in the process.” Weakened stomach acid caused by aging, stress, and the use of antacids also interferes with the conversion of silicon into its bioavailable form of orthosilicic acid. “In my opinion, the typical age-related decrease in silicon absorption from the diet is a significant factor directly associated with the typical age-related decreases in collagen production,” he says. Research shows that supplementation with choline-stabilized orthosilicic acid (ch-OSA) stimulates the body’s production of collagen Type I—the type that makes up both skin and bones. In a randomized, double-blind, placebocontrolled study, 50 women with sun-damaged skin took either 10 milligrams of ch-OSA a day or a placebo for 20 weeks. Skin elasticity and firmness improved significantly for the women taking ch-OSA, as did the strength of their hair and nails. TFL

SELECTED SOURCES “Daily Consumption of the Collagen Supplement . . . Reduces Visible Signs of Aging” by M. Borumand and S. Sibilia, Clin Interv Aging, 10/13/14 n “Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial” by A.G. Schauss et al., J Agric Food Chem, 4/12 n “Effect of Oral Intake of Choline Stabilized Orthosilicic Acid on Skin, Nails and Hair in Women with Photodamaged Skin” by A. Barel et al., Arch Dermatol Res, 2005 n “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study” by E. Proksch et al., 8/14, Skin Pharmacol Physiol

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MAKES WRINKLES ALMOST DISAPPEAR

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

FIBER UP TO GET WEIGHT DOWN CONSIDER CLOSING YOUR “FIBER GAP.” IF YOU’RE LIKE MOST AMERICANS, YOU AREN’T GETTING ENOUGH FIBER AND WOULD BENEFIT FROM CLOSING THE GAP BETWEEN WHAT YOU GET AND WHAT YOU NEED. THE CURRENT DIETARY GUIDELINES FOR AMERICANS RECOMMEND THAT ADULT WOMEN CONSUME 25 GRAMS OF DAILY FIBER AND ADULT MEN AIM FOR 38 GRAMS. IN REALITY, MOST AMERICANS GET 15 GRAMS OF FIBER A DAY.

Fight Cravings with Fiber

You might be wondering: “What’s the big deal about falling short with fiber? Isn’t it just the indigestible parts of plants?” It’s true that your body doesn’t absorb fiber as it passes through your stomach and intestines, but that doesn’t mean it doesn’t contribute to your health. Among the many benefits of increasing fiber intake—such as a lower risk of cardiovascular disease, Type 2 diabetes, and some forms of cancer—there’s the unexpected perk of a slimmer waistline. Fiber supports healthy weight in different ways. For starters, eating fiber-rich foods slows down how long it takes for foods to leave the stomach, so you feel full longer. Second, filling up on high-fiber foods means you’ll have less room for high-fat and highly caloric low-fiber foods.

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When it comes to weight loss, some foods encourage cravings, while others fight them. Guess which category high-fiber foods are in? “High-fiber foods help prevent cravings from popping up in the first place. Think of dark, leafy greens (watercress, kale, and spinach), avocados, broccoli, celery, cucumbers, artichokes, peas, okra, squash, Brussels sprouts, red peppers, cabbage, cauliflower, and quinoa,” explains Daryl Gioffre, a board-certified chiropractor and author of the health book Get Off Your Acid ($17.99, Da Capo, 2018). “By increasing your fiber intake, you can crush food cravings that might otherwise derail a weight-loss program.” Research shows that people eating a high-fiber diet tend to have lower body weights. In one recent study, a group of people agreed to swap out their refined grains (that is, their low-fiber diet) with whole grains (high-fiber diet). After just six weeks of this dietary change, there was a clear difference between the groups, namely both weight loss and a lowering of body fat in the high-fiber folks.

J U N E 201 8

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MAKES EYES LOOK YOUNGER

Fiber Types There are two types of fiber, soluble and insoluble, with the difference being whether the fiber absorbs water or not. Soluble fiber can be found in oats, barley, legumes, psyllium, flax, apples, and citrus fruits. Whole grains, wheat bran, nuts, and vegetables are good sources of insoluble fiber. Both types of fiber are necessary and beneficial. If you wish to increase your fiber intake, do so gradually over a couple of weeks. A sudden surge in fiber intake can leave you bloated and gassy, so pace yourself. Make sure you drink plenty of fluids (at least eight glasses of water a day) when switching to a high-fiber diet, since fiber acts as a sponge to absorb water. Without enough water in your digestive tract, extra fiber can make stools hard and difficult to pass. Dr. Gioffre’s favorite way to fit in more fiber is with a morning smoothie. “Use a blender for this, and not a juicer, which removes the fiber. In blending, you use the whole food so both the insoluble fiber (pulp) and the soluble fiber remain in the smoothie. Load up the smoothie with fiber-rich foods such as kale, spinach, and pitted avocado to get in a full day’s serving of fiber,” he explains. TFL

Counteracts the early formation of fine lines and wrinkles to give eyes a youthful glow. www.borlind.com

SELECTED SOURCES “Health Benefits of Fiber Fermentation” by W.J. Dahl et al., J Am Coll Nutr, 2017 n Personal communication: Daryl Gioffre n “Position of the American Dietetic Association: Health Implications of Dietary Fiber” by J.L. Slavin, J Am Diet Assoc, 2008 n “Substituting Whole Grains for Refined Grains in a 6-wk Randomized Trial Favorably Affects Energy-balance Metrics in Healthy Men and Postmenopausal Women” by J.P. Karl et al., Am J Clin Nutr, 2017

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MY TURN BY MICHAEL MIRER

BOY EATS BUG HOW A PLATE OF FRIED INSECTS CHANGED MY LIFE I’VE BEEN A VEGETARIAN FOR NEARLY 15 YEARS AND A VEGAN FOR THE PAST FIVE. MAKING ALLOWANCES FOR MISTAKEN ORDERS, ISSUES OF TRANSLATION, AND THE OCCASIONAL (IF SURPRISINGLY FREQUENT) MISUNDERSTANDING BY A SERVER OR CHEF OF JUST WHAT A VEGETARIAN OR VEGAN IS, I HAVE NOT EATEN MILK, PORK, CHEESE, OR BEEF. ONCE, HOWEVER, I INTENTIONALLY ATE BUGS. It needs to be said that I did so intentionally because, frankly, we’ve all eaten bugs. The FDA allows trace amounts of “insect fragments” into a variety of foods, provided they stay below prescribed limits. Chocolate is allowed up to 60 fragments per 100 grams; peanut butter 30 per 100 grams; and hops is allowed up to 2,500 aphids per 10 grams. Insects are key to certain food colorings, shellac, and other everyday items. Yet—in this part of the world at least—we can suffer this only if it’s unknown. Vegans will sometimes ask carnivores to imagine the face of the animal they are about to eat; it’s a blatant attempt to create an empathetic connection to something we too often think of as a mere object. If I asked you to look into your peanut butter and imagine the eyes of the insects, would it do anything but repulse you? What was I doing eating insects? I was visiting friends in college and Daniella Martin, an alum of the same school and author of Edible: An Adventure into the World of Eating Insects and the Last Great Hope to Save the Planet, had been invited to give a cooking demonstration on campus at the same time. It piqued my curiosity. I became a vegetarian because of a sense of moral need. Learning about the violence and pollution of industrial farming shocked and appalled me. In its indifference to the health and safety of the workers, livestock, and environment, it embodied everything I despised about the world.

This is why the insects intrigued me. Industrial farming manages to be at once a cruelly efficient and a suboptimal use of resources: Livestock emit large amounts of greenhouse gas, the waste and runoff of the farms can poison water supplies, and the abuse of antibiotics can lead to the proliferation of resistant forms of bacteria. Insect farming, according to its proponents, would reduce this waste and provide protein on the same scale with the bonus of avoiding the moral quandary of eating animals. Looking down at the fried crickets and grubs, however, I realized that I really just wanted to know if I could do it. One of my last meals before becoming a vegetarian involved a failed attempt to eat rabbit. It seemed an easy enough way to show my father I could be an adventurous eater, but when the plate arrived, all I could see was the shape of the body that looked to me like a cat—maybe my cat. I couldn’t do it and traded plates with him (pasta proved less problematic). With insects, the test was different. If eating them truly could “save the world,” shouldn’t I be able to do it? Well, reader, I did. It wasn’t bad. I even had seconds. Did I close my eyes each time I ate? Yes. Did it change my diet? Within six months I became a vegan and haven’t looked back. A mealworm does not—and maybe should not—evoke the sympathetic response of a rabbit, but the question remains the same. Would you eat it? Why? TFL www.tas teforl i fe.com

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FOOD FOR THOUGHT BY KELLI ANN WILSON

INTO THE WILD MAKE THE MOST OF WARMER WEATHER WITH THESE HELPFUL GUIDES

Niki Jabbour’s Veggie Garden Remix by Niki Jabbour ($19.95, Storey Publishing, 2018) When it comes to gardening, are you tired of the same old, same old when choosing what to plant? Niki Jabbour’s new book guides readers toward gardening outside of the box. She aims to give readers a chance to embrace the flavors they love while choosing more adventurous varieties of tried-and-true vegetables—if you like spinach, why not try amaranth? Complete with growing instructions and suggestions for more than 200 unusual varieties of vegetables, Jabbour’s book may put a new spark into a tired gardening routine.

How to Grow & Eat Your Own Super Foods by Becky Dickinson ($24.95, White Owl, 2018) Have you ever wanted to skip the middleman and grow your own superfoods? Journalist Becky Dickinson’s book aims to help readers strengthen their connection to the foods they eat by teaching them to grow, harvest, and cook the fruits of their own labor. Covering everything from artichoke to watercress, Dickinson’s book provides instructions for growing a large variety of crops and includes recipes and health benefits for each superfood featured.

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Feast by Firelight by Emma Frisch ($22, Ten Speed Press, 2018) Gourmet camp food may seem like an oxymoron, but Emma Frisch wants to change that perception with Feast by Firelight. Although Frisch’s book is packed with recipes, what she’s created is more than a simple cookbook and includes her meditations on the importance of spending time in nature. Frisch also includes shopping lists and menu plans to make creating meals in the great outdoors effortless. Even those with no outdoor cooking experience will be inspired by her easy-to-follow instructions. If you’re looking for tasty alternatives to hot dogs and granola bars for your next camping trip, you’ll want this book.

Backpack Explorer: On the Nature Trail by the Editors of Storey Publishing ($14.95, Storey Publishing, 2018) Did you know that two decades ago kids spent twice the amount of time outside as they do now? A large part of the decline in outdoor play can be attributed to the rise of smartphones and other devices. The editors at Storey Publishing hope to change this trajectory and get kids out in nature with Backpack Explorer: On the Nature Trail. This spiral-bound hardcover is bursting with color photos and stunning illustrations of plants and animals by artist Oana Befort. It even comes with its own magnifying glass so kids can get up close and personal with bugs, leaves, and more. The book has a built-in reward system in the form of sticker “badges” that can be earned by completing a nature scavenger hunt. This book is the perfect way to get kids on the trail this summer. Ages 4 and up.

J U NE 2018

5/2/18 3:59 PM


These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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5/3/18 1:03 PM


HEALTHY FAMILY BY JANE EKLUND AND KELLI ANN WILSON

SOOTHE THAT HEARTBURN YOU KNOW THE FEELING: THAT BURNING SENSATION THAT MOVES FROM YOUR STOMACH UP YOUR ESOPHAGUS, USUALLY AFTER EATING—AND OFTEN AFTER EATING SOMETHING YOU SHOULDN’T HAVE! BEND OVER OR LIE DOWN AND IT GETS WORSE. IT’S HEARTBURN, AN UNCOMFORTABLE MALADY THAT AFFECTS EVERYONE OCCASIONALLY. Heartburn is also called “acid reflux,” meaning stomach acid has backed up into the esophagus. Luckily, occasional heartburn can be managed with natural remedies and lifestyle changes.

Lifestyle Tips

❶ Eat slowly. ❷ Maintain a healthy weight. If you’re overweight, dropping about 10 pounds can help relieve pressure on your abdomen that may push acid into the esophagus.

❸ Anxiety can agitate the digestive system and make heartburn worse. De-stress with gentle exercise instead of alcohol or tobacco. Listen to music, get a massage, meditate, or take a walk.

❹ Drink herbal teas instead of caffeinated coffee and teas.

❺ Avoid tight-fitting clothing. ❻ Stop eating several hours before bedtime. ❼ Try eating smaller meals. ❽ If your heartburn comes at night, elevate the head of your bed or put a wedge between your mattress and box spring.

Diet Tips

❶ Choose low-acid fruits and vegetables instead of items such as citrus fruits and tomato products.

❷ Avoid highly processed carbs. Choose whole-grain foods such as steel-cut oatmeal and brown rice.

❸ Avoid fatty, fried meats. Choose lean poultry and meats and enjoy fish that’s been grilled, poached, or baked.

❹ Common triggers can include chocolate, juice, carbonated

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beverages, spicy foods, full-fat dairy products, and peppermint and spearmint.

❺ Some heartburn sufferers have found relief by drinking low-fat or fat-free milk, which may act as a buffer for stomach acid. And honey, which coats the esophagus, is a popular remedy for heartburn in Ayurvedic medicine. Get the benefits of both by mixing honey in milk.

❻ Some heartburn sufferers swear by taking one to two teaspoons a day of apple cider vinegar. It can be hard to swallow, though, so you may want to add it to a cup of tea that’s sweetened with honey.

Herbs & Supplements

❶ Sip chamomile tea. ❷ Herbal licorice and plant-based digestive enzymes are effective for heartburn. Take them in supplement form to help keep your digestive system running smoothly. Drink plenty of water with digestive enzyme supplements, and take them about 40 minutes before eating.

❸ Try drinking one or two ounces of aloe vera juice daily with a meal.

❹ Herbs and spices have been used for centuries to calm digestive discomfort. Among those that may soothe heartburn are turmeric with its active ingredient, curcumin—which the World Health Organization supports as a treatment for acid reflux.

❺ Slippery elm, available in lozenge, capsule, and tea form, provides a coating for the esophagus. TFL SELECTED SOURCES “Heartburn,” www. MayoClinic.org, 8/7/14 n “Heartburn,” University of Maryland Medical Center, www.umm.edu, 5/20/14 n “Natural Remedies for Digestive Disorders” by Sherry Coleman Collins, Today’s Dietitian, 2/14

J U NE 2018

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4/9/18 2:49 PM


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J U NE 2018

5/3/18 11:26 AM


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4/30/18 3:25 PM

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