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Compliments of

Looking Good Grooming for guys. page 36

Healing Herbs Hemp update. page 33

June 2019

Summer FEAST ON

Inside IS FASTING RIGHT FOR YOU? GUIDE TO MEN'S HEALTH NATURAL PAINKILLERS

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JUNE 2019

9

18 18

When Smoke Meets Fire It’s time to grill!

30

Men’s Health

Remedies for men at any age.

departments 6 Editor’s Note 9 News Bites

Extracts may thwart Lyme disease • Evening workouts won’t hurt your sleep • Massage eases arthritis pain • More

12 Special Diets

Can intermittent fasting work for you? © AMERICA’S TEST KITCHEN

12

23

23 Smart Supplements

33

Natural approaches to pain management.

27 Food for Thought

Author James Templeton discusses his way back to health after cancer.

33 Healing Herbs

Hemp returns to the US landscape.

36 Looking Good

Guys, get your groom on! 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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JUNE 2 019

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EDITOR’S NOTE

Celebrating Twenty Years

Find Your Way As children, we need adult protection to survive. Those first authority figures are giants in our minds—all-powerful and all-knowing. As we enter adulthood, some of that hardwiring may persist. We may treat doctors as parental figures, placing faith in them and simply doing as we’re told. We may accept the Band-Aids of pharmaceutical drugs to quell symptoms. While some health conditions are completely outside of our control, some, like Type 2 diabetes, can improve by reducing sugar consumption, eating a plant-based diet, and exercising. Finding our own way and doing our part to turn around health issues is part of the reason I found James Templeton’s book, “I Used to Have Cancer” (page 27), compelling. He did what the doctors told him to, and then took matters into his own hands, crisscrossing America to explore alternative therapies. One of the most dramatic and beneficial changes he made was to his diet. The title of his book gives you a clue as to how things turned out. If you’ve been experiencing side effects from over-thecounter pain meds, you may be interested in the natural supplements and topicals available (page 23). Likewise, “Men’s Health” (page 30) covers supplements that can support prostate and cardiovascular health. As with every issue, we celebrate food. (Grill recipes start on page 18.) But even the most enthusiastic foodie may be intrigued by the potential health benefits associated with intermittent fasting (page 12). Whatever gains you’re hoping to make, I hope you find what you need in the following pages!

To your health,

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor 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 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market 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); © 2019 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

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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 2019

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ESSENTIAL OILS

Extracts may THWART LYME Essential oils from garlic and other plants were found to inhibit the bacterium that causes Lyme disease. Researchers determined that the oils may help relieve symptoms that have been resistant to antibiotic treatment. Oils from garlic cloves, myrrh trees, thyme leaves, cinnamon bark, allspice berries, and cumin seeds were among the most effective. “We found that these essential oils were even better at killing the ‘persister’ forms of Lyme bacteria than standard Lyme antibiotics,” said lead author Ying Zhang, MD, PhD, of the Johns Hopkins University Bloomberg School of Public Health. About 300,000 cases of Lyme disease are reported annually in the US. Standard antibiotics are usually effective, but up to 20 percent of patients report continuing symptoms such as fatigue and joint pain. Essential oils should not be taken orally or applied undiluted to the skin. SELECTED SOURCES “Essential oils from garlic and other herbs kill ‘persister’ Lyme disease bacteria,” Johns Hopkins University Bloomberg School of Public Health, 12/3/18 n “Identification of essential oils with strong activity against stationary phase Borrelia burgdorferi” by J. Feng et al., Antiobiotics (Basel), 10/18

EXERCISE UPDATE

EVENING WORKOUTS won’t hurt your sleep Exercising in the evening usually has little effect on sleep, according to recent research. In fact, it may enhance it. However, the researchers determined that very highintensity exercise within an hour of bedtime might have some negative effects on total sleep time and “sleep efficiency.” “If doing sport in the evening has any effect on sleep quality at all, it’s a rather positive effect, albeit only a mild one,” said Christina Spengler, PhD, MD, who leads the exercise physiology lab at ETH Zurich. SELECTED SOURCES “Effects of evening exercise on sleep in healthy participants . . .” by C. Spengler et al., Sports Medicine,10/29/18 n “Physical activity in the evening does not cause sleep problems,” ETH Zurich, 12/13/18

DID YOU KNOW? June 3 to 9 marks the tenth annual Hemp History Week. The nationwide educational campaign will feature more than 1,500 events. Visit www.HempHistoryWeek.com for more information.

www.tas teforl i fe.com

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NATURAL COMFORT

Massage eases ARTHRITIS PAIN Pain relief and better mobility were among the benefits of a weekly massage session for arthritis patients. Researchers said the practice offers a safe and effective complement to the management of knee osteoarthritis. Medications for osteoarthritis may cause “adverse side effects,” said researcher Adam Perlman, PhD, “raising the need for alternatives. This study demonstrates that massage has the potential to be one such option.” About 200 people with knee osteoarthritis were divided into three groups. One group received a weekly one-hour Swedish massage, a second group received a weekly light-touch treatment, and the third received no extra treatments. After eight weeks, massage was found to have improved pain, stiffness, and physical function, including how well patients could climb stairs, stand up, bend, walk, or get out of a car. SOURCE “Study shows massage helps ease arthritis pain, improve mobility,” Duke University Medical Center, 12/13/18

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AROMATHERAPY

LAVENDER may ease anxiety Love the aroma of lavender? A recent study confirms that smelling the herb and its extracts has calming effects. “In folk medicine, it has long been believed that odorous compounds derived from plant extracts can relieve anxiety,” said study author Hideki Kashiwadani, PhD. His team found that sniffing linalool—a component of lavender— increased relaxation in mice, but only when inhaled rather than injected. Dr. Kashiwadani said the findings are a key step in determining how lavender-derived compounds can help relieve anxiety in humans. “Many people take the effects of ‘odor’ with a grain of salt,” he told the New York Times. “But among the stories, some are true based on science.” SELECTED SOURCES “Lavender’s soothing scent could be more than just folk medicine” by JoAnna Klein, www.NYTimes.com, 10/23/18 n “The smell of lavender is relaxing, science confirms,” Frontiers in Behavioral Neuroscience, 10/23/18

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JUNE 2019

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SPECIAL DIETS B Y L I S A FA B I A N

INTERMITTENT FASTING TIMING IS EVERYTHING HUMANS HAVE ALTERNATED BETWEEN PERIODS OF FEAST AND FAMINE THROUGHOUT HISTORY. WHEN FOOD WAS SCARCE, FASTING WAS A NECESSITY. TODAY SOME INDIVIDUALS ARE VOLUNTARILY DOING SO TO IMPROVE THEIR WEIGHT AND HEALTH.

Intermittent fasting incorporates regular periods of low or no caloric intake. One fast—known simply as 5:2—restricts calories two days out of the week, either two consecutive days or two separate days. On each of these days, only 500 calories are consumed. On the other five days, a person eats normally. Another plan is alternate-day fasting. During this fast, a person fasts every other day. Yet another approach is the method known as 16:8. Individuals restrict calorie consumption to just eight hours of continuous time throughout the day. The rest of the hours they fast. Some feel this approach is easier to maintain than the 5:2 plan. The science behind intermittent fasting is that when we fast, insulin levels are reduced for long enough periods that stored fat burns off. As long as we avoid snacking between meals, our insulin levels drop and our fat cells release stored sugar to use as energy.

What the Research Says While there have not been studies comparing the types of intermittent fasting, multiple reviews and

studies do show that these plans can combat inflammation and increase stress resistance. A 2018 study found that obese men and women who fasted 16 hours a day and ate as they normally did the other eight hours reduced their daily caloric intake by about 340 calories, lowered their blood pressure levels, and lost about 3 percent of their body weight after 12 weeks. Speaking of body weight, 40 studies on intermittent fasting showed that it’s a useful way to drop pounds. While it’s unlikely to help more than calorie restriction when it comes to losing weight, some individuals find it easier than counting calories or eliminating food groups. In fact, studies have shown that intermittent fasters stick with an intermittent fasting program better than those who follow a caloriecutting plan. Intermittent fasting may also help with diabetes prevention. Researchers observed reductions in diabetes markers in overweight and obese adults. Heart health may also be improved with intermittent fasting. A review of 2016 reports stated that reductions continued on page 15

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in blood pressure, cholesterol, and heart rate may result from intermittent fasting. It seems the timing of the fast is key, according to a growing body of research. University of Alabama researchers found that by just changing the time subjects ate (earlier in the day with a longer overnight fast), the metabolism of the subjects greatly benefited—even for those who didn’t lose any weight. Deborah Wexler, MD, director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School, states, “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight- to 10-hour period of the daytime, is effective.” According to experts, there are benefits to intermittent fasting. But more research needs to be done, as most has been with overweight and obese subjects. As for the long-term effects of intermittent fasting, questions remain. It’s also not known if intermittent fasting might increase someone’s risk for anorexia.

If You Decide to Fast Those interested in intermittent fasting need to remember that the periods between fasting aren’t meant to be a free-for-all. A healthy diet with lots of nutrient-dense foods like fruit, vegetables, and proteins is still suggested. Ease into intermittent fasting. You may experience headaches, lightheadedness, and/ or irritability after beginning any type of fast. Keep in mind that intermittent fasting is not suggested for people with advanced diabetes, those on diabetes medications, individuals with a history of eating disorders like bulimia or anorexia, and women who are pregnant or breastfeeding. While fasting may not be right for everyone, its fundamentals can improve many people’s health: • Stay away from snacks. • Allow your body to burn fat between meals. • Limit the hours of the day when you eat. • Avoid eating at night. TFL SELECTED SOURCES “Are there any proven benefits to fasting?” by Joe Sugarman, www.JohnsHopkinsHealthReview.com, Spring/Summer 2016 n “The benefits (and drawbacks) of intermittent fasting” by Annemarie Mannion, www.ChicagoHealthOnline.com, 1/11/19 n “Early study into 16:8 intermittent fasting suggests weight loss benefits” by Rich Haridy, www.NewAtlas.com, 6/19/18 n “Intermittent fasting: Surprising update” by Monique Tello, MD, MPH, www.Harvard.edu, 6/29/18 n “What are the benefits of intermittent fasting?” by Aaron Kandola, www. MedicalNewsToday.com, 11/7/18 n “What is intermittent fasting and is it actually good for you?” by Markham Heid, www.Time.com, 8/1/18 www.tas teforl i fe.com

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B Y E VA M I L O T T E

© AMERICA’S TEST KITCHEN

Whether you have a charcoal or gas grill—or a grill pan—these recipes feature fresh and seasonal flavors that celebrate summer!

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For a Grilled Corn Salad recipe, visit tasteforlife.com/corn-salad

tasteforlife.com

www.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 6. J U N E 201 9

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m

grilled portobello burgers nV From Vegetables Illustrated by America’s Test Kitchen ($40, America’s Test Kitchen, 2019)

50 minutes prep time n serves 4 

4 portobello mushroom caps (4 to 5 inches in diameter), gills removed K c extra-virgin olive oil 3 Tbsp red wine vinegar 1 garlic clove, minced 1 tsp salt K tsp black pepper 4 oz feta cheese, crumbled (1 c) K c jarred roasted red bell peppers, patted dry and chopped K c oil-packed sun-dried tomatoes, patted dry and chopped K c mayonnaise K c chopped fresh basil 4 (K‑inch-thick) slices red onion 4 kaiser rolls, split and toasted 1 oz (1 c) baby arugula

1. Cut 1/16‑inch-deep slits on top of mushroom caps, spaced K-inch apart, in crosshatch pattern. Combine mushrooms, oil, vinegar, garlic, salt, and pepper in a 1‑gallon zipper-lock bag. Seal bag and turn to coat. Let sit for at least 30 minutes or up to 1 hour. 2. Combine feta, bell peppers, and sundried tomatoes in bowl. Whisk mayonnaise and basil together in separate bowl. Push 1 toothpick horizontally through each onion slice to keep rings intact while grilling. 3. For a charcoal grill: Open bottom vent completely. Light large chimney starter filled with charcoal briquettes (6 quarts). When top coals are partially covered with ash, pour evenly over grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes. For a gas grill: Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Turn all burners to medium-high. 4. Clean and oil cooking grate. Remove mushrooms from marinade, and brush onions all over with remaining mushroom marinade. Place onions and mushrooms, gill side up, on grill. Cook (covered if using gas) until mushrooms have released their liquid and are charred on first side, 4 to 6 minutes. Flip mushrooms and onions and continue to cook (covered if using gas) until mushrooms are charred on second side, 3 to 5 minutes. 5. Transfer onions to platter and discard toothpicks. Transfer mushrooms to platter, gill side up, and divide feta mixture evenly among caps, packing down mixture. Return mushrooms to grill, feta side up, and cook,

covered, until heated through, about 3 minutes. 6. Return mushrooms to platter and cover. Spread basil mayonnaise evenly over roll bottoms. Top each with 1 mushroom and 1 onion slice. Divide arugula evenly among burgers, and then cap with roll tops. Serve. Kitchen Note: For grilled portobellos that don’t make the buns soggy, this recipe uses the technique of scoring—one that works well with oven-roasted mushrooms. Score mushrooms on the non-gill side in a crosshatch pattern. This helps expedite the release of moisture, which drips out and evaporates on the grill. The crosshatching also lets the mushrooms absorb more of the marinade. If your mushrooms are larger or smaller than 4 to 5 inches, you may need to adjust the cooking time accordingly. If the mushrooms absorb all the marinade, simply brush the onions with olive oil before grilling them in step 4. Per serving: 627 Calories, 8 g Protein, 23 g Carbohydrates, 4 g Fiber, 57 g Total fat (12 g sat), 593 mg Sodium, HHH Vitamin B2 (riboflavin), C, E, K, Phosphorus, HH Vitamin B6, B12, Calcium, H Vitamin B1 (thiamine), B3 (niacin), Iron, Magnesium, Potassium, Zinc

Grilled Vegetables with Balsamic Glaze dGnV From the Taste for Life test kitchen

35 minutes prep time n serves 8

1 c balsamic vinegar 3 red bell peppers, sliced into thick strips 2 medium zucchini, sliced into thick rounds 8 oz button mushrooms 3 Tbsp olive oil Salt and freshly ground black pepper V c chopped fresh basil 1. Bring vinegar to a boil in a small saucepan set over medium-low heat. Reduce heat to medium-low and simmer for 10 to 15 minutes, stirring often, until vinegar has reduced and thickened enough that it lightly coats back of a spoon. Set aside to cool. 2. Toss bell peppers, zucchini, and mushrooms with oil and salt and pepper to taste. 3. Place vegetables in a grill basket. Grill over medium heat for approximately 15 minutes, or until veggies are fork tender. 4. Serve grilled vegetables with a drizzle of balsamic glaze over. Garnish with basil. Per serving: 97 Calories, 2 g Protein, 10 g Carbohydrates, 1 g Fiber, 5 g Total fat (1 g sat), 159 mg Sodium, HHHHH Vitamin C, H Vitamin B2 (riboflavin), B3 (niacin), B6

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Grilled Peaches with Ginger Cream and Walnut Praline

dGV

From Vegan for Good by Rita Serano ($24.99, Kyle Books, 2018)

25 minutes prep time + time to make cashew sour cream n serves 4

1K c Cashew Sour Cream (recipe follows) or coconut yogurt 2 tsp grated fresh ginger 1K tsp ground cinnamon K tsp freshly grated nutmeg (optional) K tsp vanilla powder Pinch of salt

N c maple syrup or gluten-free brown rice syrup 6 ripe but firm peaches, halved and pitted

For the Praline 1 c walnuts 2 Tbsp maple syrup Pinch of salt

1. Combine Cashew Sour Cream or coconut yogurt, ginger, cinnamon, nutmeg (if using), vanilla, and salt in a bowl. Set aside. (You can do this in advance; cover and refrigerate until ready to use.) 2. Toast walnuts in a dry nonstick or cast-iron pan over medium heat, stirring frequently, for 3 to 4 minutes, until golden brown. Add the 2 tablespoons of maple syrup and salt and stir to coat. Cook for a minute more, and then tip walnuts out of pan and spread them on a sheet of parchment paper. Once walnuts are cool, roughly chop them.

Cashew Sour Cream dGV From Vegan for Good by Rita Serano ($24.99, Kyle Books, 2018)

10 minutes prep time + soaking and fermenting time n makes 2 cups

7 oz raw cashews, soaked overnight or soaked for 1 to 2 hours in hot water 1K Tbsp natural plant-based (coconut or soy) yogurt K to 1 tsp salt (optional)

3. Heat a grill pan over high heat or preheat a panini press according to manufacturer’s instructions. (The pan must be really hot before you start to grill the peaches.) Lay fruit cut-side down on pan and cook for 3 minutes, or until grill marks appear. Serve with ginger cream, the N cup of maple syrup, and walnut praline.

1. Drain and rinse cashews and put them in a high-speed blender. Pour in O cup water and blend until cashews are very smooth (so no lumps or grains are left). If you need to add a bit more water, start with 1 tablespoon at a time. However, mixture should not be too watery. Add yogurt and blend briefly.

Per serving: 417 Calories, 10 g Protein, 55 g Carbohydrates, 6 g Fiber, 21 g Total fat (3 g sat), 445 mg Sodium, HHHH Phosphorus, HHH Vitamin B2 (riboflavin), Magnesium, HH Vitamin B1 (thiamine), Zinc, H Vitamin B3 (niacin), B6, C, E, K, Iron, Potassium

2. Pour mixture into a clean glass container—a mason jar is ideal. Jar should be a bit bigger than amount of cream you have. Once you’ve poured in the cream, it must have some room to expand during fermentation. 3. Cover jar with a piece of cheesecloth or muslin and secure it with a rubber band or some kitchen twine. Place jar on counter out of direct sunlight. Let it ferment for 6 to 24 hours. As it ferments, you should see small air pockets appear. This is absolutely normal. The amount of time it needs depends on the season. On a warm day it will be ready after 6 to 10 hours, but on a colder day it needs at least 12 hours. The taste should be pleasantly tangy and refreshing.

© CLARE WINFIELD

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4. When cashew sour cream is done, stir in up to 1 teaspoon of salt, if desired. Store in fridge with a lid on. The cream will keep for 4 to 5 days.

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Jarrow

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the protein your routine is missing Sure, collagen has beautifying benefits,* but it’s time men took note and added the body’s most important protein to their routines. Collagen is the “glue” that keeps the structure of joints, bones, muscles, organs and connective tissue strong, and as men age, they need extra nutritional support to maintain healthy collagen levels.

Run this joint Collagen is the main component of healthy joint cartilage, which acts as a cushion between bones. Collagen supports healthy joints by supporting the synthesis of new cartilage tissue.* Your optimized protein plan Pair our daily recommended dose of collagen with your protein portions to help offset high methionine intake.*

Plus-up your protein Big meat eater? The more protein Breakfast: egg omelets or you consume, the more collagen burritos packed with spinach you need. Protein from meat & chorizo + two tablets of and protein powder contains Youtheory® Mens Collagen methionine which can have Highly Bioavailable Lunch: protein-rich fish meals adverse effects in the body. Methyl B-12* High Absorption like grilled salmon or tuna lettuce The glycine in collagen helpsCo-Q10 Ubiquinol Women’s Probiotic Formula wraps + two tabletswith of Youtheory to support a healthy methionine Formula* Four Clinically Documented, Mens Collagen Vaginal Probiotic Lactobacilli Strains level in the body.* Support a strong hairline* Collagen is great for hair, but our formula is fortified with additional hair nutrients, biotin and Fo-Ti to Since our founding in keep your strands strong.*

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SMART SUPPLEMENTS BY JANE EKLUND

IN PAIN? REACH FOR NATURAL RELIEF

TYLENOL, ADVIL, AND OTHER OVER-THE-COUNTER PAIN KILLERS ARE FAST-WORKING AND CONVENIENT FOR TREATING THE SYMPTOMS OF AN OCCASIONAL HEADACHE, MUSCLE STRAIN, AND THE LIKE, BUT THEY’RE NOT ALWAYS THE BEST ANSWER TO LONG-TERM DISCOMFORT.

NSAIDs—nonsteroidal anti-inflammatory drugs—including ibuprofen and naproxen have been associated with kidney, heart, and bone issues. Aspirin and acetaminophen can be better options but still present risks to stomach and liver function when used regularly at high doses. Fortunately, there are a number of natural alternatives to nonprescription medications that people dealing with long-term or chronic conditions may want to consider. Here are some options to try.

Turmeric The spice that adds the deep yellow color to curries is well-known for its anti-inflammatory properties. Part of the ginger family, turmeric comes in capsule form. Among conditions it’s used for are diabetes, osteoarthritis, rheumatoid arthritis, and psoriasis.

Omega 3s Fatty acids found in fish oil, nuts, and seeds, omega 3s are anti-inflammatory and can lessen stiffness, joint and back pain, menstrual pain, and pain caused by conditions including rheumatoid arthritis, Alzheimer’s disease, diabetes, and heart disease. One study showed that people with rheumatoid arthritis who took a daily dose of cod-liver oil could cut back on NSAID use by one-third. In another study, two-thirds of participants with neck and back pain were able to replace their NSAIDs altogether with fish oil.

Probiotics Supplementing with probiotics may reduce inflammation and help with pain and bloating caused by gut disorders

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like irritable bowel syndrome. But their use extends beyond the digestive tract. The Arthritis Foundation notes that probiotics can be particularly helpful for people with inflammatory types of arthritis, who typically also suffer from inflammation of the intestinal tract. In a 2014 study, rheumatoid arthritis patients who received a daily supplement of the probiotic Lactobacillus casei showed significantly lower markers of inflammation than those given a placebo.

Capsaicin Another supplement used for arthritis pain, along with pain from shingles and neuropathy, capsaicin is derived from chili pepper. It works by desensitizing C-fibers, nerve receptors in the skin. It’s sold in ointments and creams for topical use. In a University of Oxford study, 40 percent of arthritis sufferers cut down their pain by half after using capsaicin cream for a month. Sixty percent of people with nerve pain cut their pain by half after two months of capsaicin application.

Other supplements and topicals to try ●  For

back and joint pain: Devil’s claw root, comfrey, and glucosamine and chondroitin.

●  For

headache pain: White willow bark, boswellia, feverfew, and butterbur.

●  For

arthritis pain: SAM-e, glucosamine and chondroitin, and boswellia.

●  For

fibromyalgia: Vitamin D.

●  For

wounds, injuries, and post-surgery swelling: Arnica.

Lifestyle boosts

FULL SPECTRUM CBD HEMP OIL 24 tasteforlife

Other natural methods for dealing with chronic pain include massage, acupuncture, exercise (t’ai chi, yoga, and swimming are especially helpful), meditation, and good sleep hygiene. Remember, if you’re dealing with pain, be sure to consult a healthcare practitioner for an appropriate diagnossis. Always check with your practitioner before adding a new supplement to your regimen, as some can interfere with medications or are not recommended for people with particular conditions or women who are pregnant or nursing. TFL SELECTED SOURCES “11 natural cures for pain” by Jordan Lite, www.Prevention.com, 11/17/11 n “Before you take ibuprofen, try this” by Amanda MacMillan, http://time.com, 5/18/17 n “Can supplements help with pain?” by Kara Mayer Robinson, www.WebMD.com, 10/28/17 n “The promise of probiotics for arthritis” by Jodi Helmer, www.arthritis.org, 4/15 n “Supplements for inflammation: Guide for natural pain management” by Shandley McMurray, https://UniversityHealthNews.com, 10/23/18

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truly does shine from within. Deep, “ Beauty soul-inspiring beauty is embracing who you are and showing respect, kindness and love to those around you. Of course, part of embracing and loving yourself means taking care of yourself and this starts with what you put into your body. This is why I use FloraSil from Flora, a plant-based silica that helps rejuvenate collagen, naturally.

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FOOD FOR THOUGHT B Y LY N N T R Y B A

I USED TO HAVE CANCER: HOW I FOUND MY OWN WAY BACK TO HEALTH By James Templeton ($16.95, SquareOne, 2019)

Reading this memoir is like reading an engaging letter from a friend you care deeply about. You can’t help but be drawn into the life-and-death struggle of author James Templeton. Templeton had a deep-seated fear of dying young due to untimely deaths in his family, including his father’s at the age of 46 from a heart attack. As a young man, Templeton, inspired by the legendary Jim Fixx and his book, The Complete Book of Running, embraced the sport obsessively. “With every step I ran, I believed I was staving off my premature death,” he writes. When Fixx died in 1984 from a heart attack at age 52, Templeton was shaken—and worried. At 32, he was a young father and only four years younger than his grandfather was when he died of a bad heart. Templeton scheduled a cardiac stress test to double-check his ticker. The good news? His heart was in great shape; Templeton broke a record on the treadmill. The bad news? The doctor noticed a suspicious mole on his lower back. That mole turned out to be melanoma—its depth through the dermis rated it as a level 4 on the Clark level of invasion scale.

The diagnosis spiraled Templeton into a dark place. Although the mole was removed, a lump in his groin soon developed, indicating the cancer had spread to his lymphatic system. Templeton followed the conventional medical protocol of surgery and chemotherapy in addition to a clinical trial, but his body responded poorly. Still in the hospital, Templeton prayed desperately for help. Twenty minutes later, someone knocked on his door. It was the first of three visitors who would make suggestions that would change his life. Templeton soon embarked on a journey across America in a quest to explore alternative therapies. It’s this journey, taken three decades ago, that Templeton shares in I Used to Have Cancer. In addition to learning about various healing modalities, readers interested in optimal wellness will find a resources section that suggests books, diagnostic tests, foods, supplements, and lifestyle aids. Guidance on what contributes to and what protects against various cancers is also included. TFL

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HEALTHY PLANET BY MARIA NOËL GROVES

Excerpted from Grow Your Own Herbal Remedies © by Maria Noël Groves. Used with permission from Storey Publishing.

GROWING MEDICINAL HERBS KNOW YOUR PLANT LIFESPANS

SOME HERBS NEED TO BE PLANTED ANEW EACH YEAR, A FEW LIVE ON A SPECIFIC TWO-YEAR CYCLE, AND OTHERS WILL OUTLIVE YOU, ALL OF WHICH DEPEND ON YOUR ZONE AND FREEZING TEMPS.

What Are Plant Lifespans? Annual plants die after frost or setting seed. Replant or let self-seed. Examples include calendula and dill. Perennial plants return each year. Most herbs are perennial, including lemon balm and bee balm. Biennial plants produce only herbaceous growth the first year, flowers and fruit/seed the second year, and then die. Examples include burdock, mullein, and the deadly foxglove. Tender perennials survive winter only in warm climates. Otherwise they are treated as an annual or brought indoors in cold climates. Examples include lemongrass, lemon verbena, gotu kola, bacopa, ashwagandha, and rosemary. Short-lived perennials die off easily or within about three years. Examples include artichoke (in warm climates), Korean mint, St. John’s wort, and some mallows.

In It for the Long Haul Some medicinal plants take longer to establish. This might be a deciding factor for whether or not you want to grow a particular plant, especially if you want to make medicine pronto or don’t anticipate being in the same place for very long. In some cases—like wild cherry bark and birch— you can usually find established wild trees to prune instead. Generally speaking, while you could harvest the roots of most perennial plants within the first year or two of planting, some take longer to “ripen.” It can take several years for shrubs and trees to

begin producing flowers and berries. This will depend on the age of the plant you planted as well as the species and growing conditions. (Pay more for an older tree, and it may produce more quickly than a spindly bare-root sapling.) Most will grow faster and produce more flowers and fruit with full sun, good soil, and regular moisture.

Medicinal Plants That Take Longer to Mature Here are a few examples of popular medicinal herbs that take more time to mature: • Garlic Plant in fall, harvest the following summer. • Biennial Roots Fall of first year or spring of second (before it flowers). Examples: Mullein, burdock. • Most Perennial Roots 2–3+ years (but if you’re weeding babies out, use ’em). Examples: Yellow dock, marshmallow, valerian, elecampane. Echinacea Roots, 3–4 years Black Cohosh Roots, 3+ years Mimosa Bark/Flower, 2+ years Roses/Hips, 3–5 years Elderflowers/Berries, 3–5 years Hawthorn Flowers/Berries, 3–10 years Linden Flowers, 5–10 years Most Bark, 2–5 years (or as soon as they’re big enough to prune). Examples: Cramp bark, wild cherry, mimosa, birch. TFL

Maria Noël Groves, RH (AHG), clinical herbalist, runs Wintergreen Botanicals, nestled in the pine forests of New Hampshire. Her business is devoted to education and empowerment via classes, health consultations, and writing with the foundational belief that good health grows in nature. Maria’s a registered professional herbalist with the American Herbalists Guild and a graduate of the Southwest School of Botanical Medicine and Rosemary Gladstar’s Sage Mountain. She is the best-selling, award-winning author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies. Learn more about Maria and herbs at www.WintergreenBotanicals.com.

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Medicinal Mushrooms Mushroom Wisdom Prost·Mate is made with compounds that research has associated with healthy prostate function. It combines a standardized saw palmetto extract with Maitake D-Fraction. Enhanced with lycopene. www.MushroomWisdom.com

Turmeric for Inflammation mykind Organics Turmeric Inflammatory Response Gummy contains organic fermented turmeric and ginger. Made with real fruit—no animal gelatin or refined sugar. Certified USDA Organic. Non-GMO Project Verified. www.GardenofLife.com

Can’t find these products? Ask your store to contact the manufacturer directly. These statements have not been evaluated by the FDA.These products are not intended to diagnose, treat, cure, or prevent any disease.

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BY MARIA NOËL GROVES, RH (AHG), REGISTERED CLINICAL HERBALIST

A MAN’S BODY REQUIRES UNIQUE SUPPORT FOR THE PROSTATE AND REPRODUCTIVE SYSTEM AS WELL AS OVERALL CARDIOVASCULAR, ENERGY, AND ANTICANCER SUPPORT. ALONGSIDE A PLANT-RICH DIET, EXERCISE, HEALTHY LIFESTYLE HABITS, AND REGULAR MEDICAL SCREENINGS, CONSIDER THESE TONIC REMEDIES FOR MEN AT ANY AGE.

Basic Nutritional Support: Most Americans are defi­ cient in vitamin D, vitamin E, and magnesium. The diets of nine out of 10 Americans also don’t provide enough of the recommended levels of potassium and calci­ um. Studies suggest that adequate levels of vitamin D, vitamin E, and lycopene are associated with a modest re­ duction in prostate cancer risk and biomarkers. Though obtaining nutrients from your diet provides the best support, consider a daily men’s multivitamin/mineral, which will help cover your bases and usually provides supportive men’s health remedies like lycopene and saw palmetto. Lycopene: A diet rich in the red carotenoid pigment lycopene (found in cooked tomatoes, goji berry, guava, 30 tasteforlife

sea buckthorn berry, and watermelon) is associated with a reduced risk of lethal prostate cancer and reduced cancer growth via angiogenesis. As with many prostate­ supportive supplements, it seems to work well in combination formulas. Ashwagandha (Withania somnifera): In India, the root of this nightshade-family plant is long-believed to give men the strength and virility of a stallion when taken regularly. Studies support its ability to boost testosterone, sperm quantity and motility, muscle mass and strength, and overall vitality while reducing the impact of stress. Saw Palmetto (Serenoa repens): Benign prostatic hyperplasia (BPH) prevalence rises after age 40 due to hormonal shifts of testosterone into a less helpful form

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called dihydrotestosterone (DHT), affecting 70 percent of American men age 60–69 and 80 percent of those over age 70. Symptoms include difficult, frequent, and painful urination. Saw palmetto berry seems to reduce inflammation and the conversion of testosterone into DHT and is well researched for BHP and lower urinary symptoms with promising though mixed results. Saw palmetto works better in combination with other herbs and nutrients—selenium, lyocopene, nettle root, pumpkin seed oil—than as a solo approach. In a recent study, the combination of saw palmetto, lycopene, and selenium was as effective as conventional BPH medication. Look for it in standardized softgel pills. Pumpkin Seeds & Oil (Cucurbita spp.): Eating pumpkin or squash seeds (also called pepitas) offers the benefits of both the seed oil and their zinc content. Pumpkin seed oil supports prostate and bladder tone while zinc supports sperm production and overall prostate health. Consider

eating a handful of raw pumpkin seeds daily, using pumpkin seed oil in dressings, or looking for it in men’s health supplement formulas. Many of these supplements can be found in combination men’s health formulas. Additional useful supplements for men include pomegranate, hawthorn, turmeric, ginger, tribulus, rosemary, and organically cultivated Asian ginseng. TFL Maria Noël Groves, RH (AHG), clinical herbalist, runs Wintergreen Botanicals, nestled in the pine forests of New Hampshire. Her business is devoted to education and empowerment via classes, health consultations, and writing with the foundational belief that good health grows in nature. Maria’s a registered professional herbalist with the American Herbalists Guild and a graduate of the Southwest School of Botanical Medicine and Rosemary Gladstar’s Sage Mountain. She the best-selling, award-winning author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies. Learn more about Maria and herbs at www.WintergreenBotanicals.com.

SELECTED SOURCES “Are you nutrient deficient?” www.AHealthierMichigan.org, 5/16/14 n “Association between selenium and lycopene supplementation and incidence of prostate cancer . . . ” by G. Morgia et al., Phytomedicine, 10/15/15 n “Benign prostatic hyperplasia and male lower urinary tract symptoms: Epidemiology and risk factors” by J.K. Parsons, Curr Bladder Dysfunct Repp, 12/10 n “Dietary lycopene, angiogenesis, and prostate cancer . . .” by K. Zu et al., J Natl Cancer Inst, 2/14 n “Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery . . .” by T.N. Ziegenfuss et al., Nutrients, 11/18 n “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial” by S. Wankhede et al., J Int Soc Sports Nutr, 2015 n “A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males” by A.L. Lopresti et al., Am J Mens Health, 3–4/19 n “Serenoa repens + selenium + lycopene vs tadalafil 5 mg for the treatment of lower urinary tract symptoms secondary to benign prostatic obstruction . . . ” by G. Morgia et al., BJU Int, 8/18 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 “Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis” by S. Durg et al., Phytomedicine, 11/15/18

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Bite into something positive.

BITE INTO AN ORGANIC, VEGAN, GLUTEN-FREE, SOY-FREE, C.L.E.A.N., R.A.W., SUSTAINABLY-MADE, COCONUT, ALMOND BUTTER, CHOCOLATE CHIP, POSITIVE SNACK THAT ALSO HELPS FEED THE HOMELESS. We have a big story. It’s about a mother-daughter team using a plant-based diet to fight cancer. It’s about wanting to share that transformative power to help others. It’s about being mother-daughter owned and keeping the family spirit in everything we do. It’s about feeling good about what you eat and spreading that feeling by giving back. And it’s about food that tastes really good. Our story is bigger than a bar. A story big enough to make positive changes in people, and the planet. It’s a story that we hope inspires something big in your story too.

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HEALING HERBS B Y LY N N T R Y B A

HEMP’S RETURN THE HISTORY OF HEMP IN THE UNITED STATES THE THEME OF THIS YEAR’S HEMP HISTORY WEEK (JUNE 3–9) IS THE RETURN OF THE PLANT! IT’S A FITTING THEME. THE PASSING OF THE FARM BILL IN LATE 2018 REMOVED HEMP FROM THE CONTROLLED SUBSTANCES ACT AND ALSO LEGALIZED HEMP AND HEMP FARMING NATIONWIDE. BEFORE THAT, INDUSTRIAL HEMP CULTIVATION WAS ALLOWED ONLY IN CERTAIN STATES FOR PILOT PROGRAMS. The Food and Drug Administration (FDA) defines hemp as “cannabis (Cannabis sativa L.), and derivatives of cannabis with extremely low (less than 0.3 percent on a dry weight basis) concentrations of the psychoactive compound delta-9tetrahydrocannabinol (THC).” In other words, hemp can’t get you high like marijuana. But hemp’s fiber can be used for many purposes, including clothing, paper goods, and textiles. Its seeds and seed oil are available in foods, body care products, and nutraceuticals. Nutritionally, hemp seed is a complete source of protein; hempseed oil is rich in essential fatty acids needed for skin health.

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The Return of the Plant! Settlers began growing hemp in this country in the early 1600s. It was used to make cloth, rope, sails, and paper. The Declaration of Independence was drafted on hemp paper, and several early Presidents, including George Washington, grew their own hemp. Hemp is growing again at Washington’s home in Mt. Vernon for the first time in centuries. The legal landscape surrounding hemp changed when it was lumped under the umbrella of marijuana and made illegal in 1937. In 1970, hemp was federally classified as a Schedule 1 drug in the Controlled Substances Act, along with its psychoactive cousin, marijuana. Schedule 1 drugs are classified as having high abuse potential and no safe medical use. Other examples of Schedule 1 drugs are heroin and LSD. Certain hemp products were still sold in the United States, but US farmers could not grow the crop, and US manufacturers had to import the raw material from places such as Canada, Europe, and China.

​What Is CBD? While hemp does not contain significant amounts of THC, the plant (not the seeds) contains a cannabinoid

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called cannabidiol (CBD), which can be extracted. CBD interacts with the human body’s endocannabinoid system. This signaling system works to ensure that the body remains in a state of balance or homeostasis, even in times of stress. It helps regulate functions related to immunity, mood, pain, and inflammation. The body makes its own cannabinoid-like substances. These natural compounds are called endogenous cannabinoids or endocannabinoids. These chemical messengers can behave in various ways with receptors in the central nervous and peripheral nervous systems. Each state has laws regarding CBD with varying degrees of restriction. You can learn more about CBD’s status in your state at https://www.cbdcentral. com/is-cbd-legal/. TFL SELECTED SOURCES “The CB2 receptor and its role as a regulator of inflammation” by C. Turcotte et al., Cell Mol Life Sci, 7/11/16 n “The discovery of the endocannabinoid system: Centuries in the making,” www.NeuroscienceNews.com, 1/28/19 n “The endocannabinoid system: A beginner’s guide,” www.LeafScience. com, 3/17/17 n “Endocannabinoid system explained: How CBD brings homeostasis to the human body,” www.CBDCentral.com n “Hemp makes a return to George Washington’s farm” by Jason Daley, www.Smithsonian.com, 8/24/18 n “Review of the neurological benefits of phytocannabinoids” by Joseph Maroon and Jeff Bost, Surgical Neurology International, 4/26/18

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LOOKING GOOD BY ALBERT McKEON

GET YOUR GROOM ON! WITH NATURAL PRODUCTS MANY MEN HARDLY THINK TWICE ABOUT GROOMING. IT’S A ROUTINE THAT NEEDS TO BE DONE, NOTHING MORE, NOTHING LESS. These preoccupied men brush their teeth, use any soap available, slap on some deodorant, and, if bearded, shave with the same shaving cream and razor they’ve probably been using for years. But by not paying mind to the tools of grooming, they also probably fail to think about the provenance of these go-to products. Their choice of shaving cream, soap, and toothpaste might work well and are easy to spot on store shelves,

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but these products might not be sound for the environment, not to mention humans. If men want to remain healthy, it’s never too late to consider using natural grooming products. The product names might seem unfamiliar and the names of the underlying ingredients might not match their rugged sensibilities, but the polysyllabic names of chemicals that compose mass-marketed grooming products don’t exactly instill comfort.

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Key Ingredients Natural grooming products include a wide array of organic ingredients: vitamin E, tea tree oil, sunflower oil, chamomile, jojoba oil, and aloe vera, among others. If that list doesn’t engender a connection to nature and improved health, what will? For many people, buying goods that come directly from the Earth stimulates a sense of good environmental stewardship and advances good health practices. Tree tea oil, for example, is believed to diminish the sources of acne, athlete’s foot, and dandruff, and treats lice. Companies that make safely sourced grooming products also try to ensure these items simply work. What good is a natural shampoo if it doesn’t thoroughly clean a head of hair? Mass-produced shampoos and conditioners include silicones that might seem to dig deep and create smooth hair, but that presumption is a bit . . . hairy. Silicones can stick to strands of hair and block out vital nutrients. The perception of effectiveness is the reason

many natural grooming companies are trying their hardest to move past the stigma of natural products seeming too hippie. As GQ observed, a wide array of natural products aim to work more effectively than a dash of patchouli but still adhere to the principles of sound sourcing. A charcoal- and peppermint-based face wash is worth trying just to say it was tried. Similarly, what man wouldn’t want to brag that he used skincare extracted from Alpine caribou moss, an antioxidant-based plant from Finland? While the market for natural female grooming products is substantially larger than the market for male products, men still have a bevy of natural products to choose from. It may indeed be time for men to start paying attention to what they put on their bodies. TFL SELECTED SOURCES “5 reasons to try using tea tree oil daily” by Isadora Baum, www.MensHealth.com, 10/18/18 n “9 men’s grooming and skincare companies that make natural, non-toxic products we actually like using” by Amir Ismael, www.BusinessInsider.com, 10/2/18 n “‘You smell like a hippie’ is a compliment now” by The Editors of GQ, www.GQ.com, 6/5/18

Available at your local, independent natural food retailer or online at

www.coloradohemphoney.com www.tas teforl i fe.com

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e r a C l a n o s r e P product guide The

2019

These all-natural products are designed to help you stay healthy through every part of your life’s journey.

A

B

C

D

A) America’s Finest: Sanutra Wellness Skin, Hair & Nails Health B) Boyle’s Naturals PIT GRIT Underarm Scrub C) ChildLife Liquid Vitamin C D) Cleo & Coco Charcoal Deodorant

E

E) Dr. Ohhira’s Probiotic Kampuku Beauty Bar™

F

G

H

F) Emerald Health Bioceuticals Endo Sleep G) Emerald Labs Women’s 1-Daily Multi H) Functional Remedies Hemp Oil Capsules

I

J

K

L I) Honeybee Gardens Crystal Infused Organic Body Oil J) Just Love Massage & Moisturizing Oil K) Michael’s Naturopathic Programs PLN™ L) Mika Naturals Coconut & White Ginger Gel

M

M) Mushroom Wisdom Super Cordyceps

N

O

P

N) NOW Solutions Glutathione Skin Brightener™ with Ceramosides Veg Caps O) Plain Jane Beauty Vibranium Luminizer P) Pure Alaska Omega Wild Alaskan Salmon Oil Omega-3

Q

R

S

T Q) Terry Naturally Saffron Lift™ + Curcumin R) Thayers® Rose Petal Toning Towelettes S) Wakunaga of America Kyolic Candida Cleanse & Digestion T) Xlear Nasal Spray

learn more about these products and win them all at tasteforlife.com/personal-2019 TFL_0619_Personal-Care.indd 1

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ECO FAMILY

IMPROVE SOIL, REDUCE GREENHOUSE GAS COMPOSTING CAN HELP!

Excerpted from: Cooking with Scraps by Lindsay-Jean Hard (Workman Publishing). Copyright © 2018. Photographs by Penny De Los Santos.

EVEN AFTER USING EVERY POSSIBLE PART OF YOUR FOOD AND STORING IT PROPERLY, YOU’RE STILL GOING TO HAVE SOME FOOD WASTE. THOSE SCRAPS DON’T NEED TO BE SENT TO A LANDFILL: THEY CAN BE COMPOSTED TO RETURN VALUABLE NUTRIENTS TO THE SOIL. It’s easier than you think to start composting, whether you have a big yard or a postage stamp– size apartment. If a classy compost bin isn’t enough to convince you to compost at home, look into what your city or town has to offer. Some offer compost collection services, others have drop-off programs, and a few even collect “plate scrapings,” too—those bits you can’t normally compost yourself, like meat and bones.

What You can compost food waste like fruit and vegetable scraps, eggshells, coffee grounds, tea bags, and nut shells. Don’t compost cooked food, dairy products, bones, or fats and oils—they can attract pests and create odor problems. You can also compost things like paper, leaves, hair (when you clean out a hair brush), and grass and other yard clippings. Skip any yard trimmings treated with chemical pesticides, diseased or insectinfected plants, or pet waste—all of which can cause problems in your compost.

ensure there’s no unpleasant aroma. You’ll need to regularly mix the components of the compost and occasionally add water to keep it moist.

Why Since you aren’t throwing all of these items away, you’re saving space in landfills and reducing your carbon footprint in the process. You’re also creating a nutrient-rich product that is wonderful for your soil and can reduce the need for chemical fertilizers. For more information, including extensive lists covering what (and what not) to compost, visit the EPA’s website: www.EPA.gov/recycle/composting-home TFL

Where If you have space to compost outside, you’ll need a spot to collect scraps before they make their way out to either a compost pile or bin. I use a small compost bucket with a charcoal filter to help with odor (there really shouldn’t be much, if any, anyway), but you could also keep a dedicated container in the freezer if you have the space (and then there’s really no chance of offending odors). If you’re composting inside, there are special bins you can get at a local hardware store or online. 

How Whether you’re composting inside or out, you’ll want to have an even mix of green material (things like produce scraps and grass clippings) and brown material (things like shredded newspaper and dried leaves). This is important for the compost to be able to develop as well as to www.tas teforl i fe.com

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WEIGHING IN BY LILI HANFT

CRAVE-WORTHY PROTEIN SHAKES TIPS & TRICKS IS CONSUMING MORE PROTEIN ON YOUR TO-DO LIST? MANY PEOPLE USE PROTEIN SHAKES TO INCREASE THEIR PROTEIN CONSUMPTION AND HELP THEM MEET THEIR FITNESS GOALS. But drinking powders mixed with water every day can get tedious. What to do? Here are five easy ways to shake up your taste buds!

1 Fruit smoothie: Try blending frozen fruit

such as berries (blueberries, raspberries, blackberries, cherries), banana, or mango as well as ice into your protein shake. You can even sneak in some veggies (such as steamed and frozen cauliflower or zucchini) or a couple handfuls of greens like kale or spinach.

Smoothie bowl: Blend together protein 2 

powder and frozen fruit with just a little liquid so that the texture is thick like softserve ice cream. Top with granola, sliced banana, and a dollop of peanut butter or a sprinkle of cacao nibs. Eat with a spoon.

5 Energy balls: Energy balls are a great ve-

hicle for protein powder. Combine protein powder, a nut butter such as almond butter, and melted coconut oil or coconut butter to form a thick dough. Optional add-ins include chopped nuts, dates, or chocolate chips. Form the dough into bite-sized balls, roll in shredded coconut if desired, and chill in the fridge until ready to enjoy. TFL

SELECTED SOURCES “Using the avocado to test the satiety effects of a fat-fiber combination in . . . a breakfast meal in overweight and obese men and women: A randomized clinical trial” by L. Zhu et al., Nutrients, 2019 n “Why you should be adding cauliflower to your smoothies” by Katherine Sacks, www.Epicurious.com, 7/12/17

Healthy fat: Nut butters, coconut milk, 3 

chia seeds, and avocados give smoothies a creamy, satiating consistency. Adding a source of healthy fat and fruit to a protein shake elevates it to the status of a complete meal. A new study suggests that adding fresh avocado to a morning meal can significantly suppress hunger and increase meal satisfaction in overweight and obese adults. Using milk or plantbased milk or yogurt as a base liquid rather than water helps mask the chalky texture of protein powder.

4 Superfood flavorings: Ingredients such

as raw cacao powder, cinnamon, nutmeg, vanilla, maca, and mint can contribute nutritional benefits as well as a delicious taste. Reap the blood sugar balancing properties of cinnamon in a pumpkin pie-flavored smoothie (add spices and pumpkin purée to a blender with protein powder, frozen banana, and milk). Or combine antioxidant-rich cacao with mint extract for a chocolate mint shake. Maca is an energizing Peruvian herb that adds a nutty, caramel flavor.

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BREATHE BETTER

Whatever Adventure You Choose, BREATHE BETTER with Xlear.

#imxlear

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