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Men, fine-tune your personal care routine. page 12

Healthy Family

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June 2020

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28 JUNE 2020


Fire Up the Grill

Enjoy the taste of summer!


Intro to CBD & Hemp

Everything you need to know about this growing market.


departments 6 Editor’s Note 9 Newsbites

Yoga may boost memory • Top five heart-healthy foods

10 Life in Balance

Explore the link between gut health and immunity.

12 Looking Good

Grooming and skin care tips for men.

20 In Focus

Discover the link between probiotics and lung health.


23 Herbal Helpers



Herbs to help kick-start your lymph circulation.


27 Smart Supplements

Soothe your aches and pains, naturally.

28 Healthy Family

Lyme disease prevention and treatment.

30 Food Trends

Vegan cheese is healthy and Earthfriendly.

32 DIY

Recipes to make the most of spring’s natural bounty. For more health & wellness resources visit



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

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Finding Our Way, Together How are you? This used to be a throwaway question—asked out of habit or politeness with as much mindfulness as saying “Bless you” after someone sneezed. I don’t have the words to articulate how the COVID-19 pandemic has changed me—never mind summarizing its impact on the country or the world. Like living through anything momentous, it will make sense only in hindsight. Here’s one thing I know for sure. Nowadays, when people ask “How are you?” they’re waiting to hear the answer. No one expects or says “Fine” like an automaton anymore. Even if we’re fine, we might express how other people in our lives are holding up and who we’re worried about. “You” has expanded from the individual to the plural, making visible all our invisible connections. Being in unknown territory together may help explain our collective embrace of the arts right now. The arts can soothe, help us feel understood, hold us in our grief, strengthen our resolve, and spark our hope for the future. With that, I turn the stage over to poet, novelist, and environmentalist Wendell Berry. The Poetry Foundation describes his work as a celebration of “the holiness of life and everyday miracles often taken for granted” and says his consistent message is “humans must learn to live in harmony with the natural rhythms of the earth or perish.” The Peace of Wild Things By Wendell Berry When despair for the world grows in me and I wake in the night at the least sound in fear of what my life and my children’s lives may be, I go and lie down where the wood drake rests in his beauty on the water, and the great heron feeds. I come into the peace of wild things who do not tax their lives with forethought of grief. I come into the presence of still water. And I feel above me the day-blind stars waiting with their light. For a time I rest in the grace of the world, and am free. 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 Graphic Design Intern Emily Perry 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) National Sales Manager Leanna Houle 800-677-8847 (x111) 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-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc practices acupuncture, chiropractic, and herbal medicine Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health 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); © 2020 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

Recipe key D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian 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.

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Yoga may ENHANCE MEMORY “Yoga is the most popular complementary health approach practiced by adults in the United States,” write the authors of a recent review of yoga’s effects on brain health. The researchers determined that yoga and similar interventions may help limit age-related neurological decline. The review found that yoga led to increases in the size of the hippocampus—a region of the brain involved in memory. The hippocampus is known to shrink with age. “It is also the structure that is first affected in dementia and Alzheimer’s disease,” said lead researcher Neha Gothe, PhD, of the University of Illinois. Previous studies have linked stress to shrinkage of the hippocampus and poorer performance on memory tests. SELECTED SOURCES “Experts review evidence yoga is good for the brain,” University of Illinois at Urbana-Champaign, 12/12/19 n “Yoga effects on brain health: A systematic review of the current literature” by N.P. Gothe et al., Brain Plasticity, 11/5/19


Studies show that the sprouting process produces higher levels of nutrients in grains. Fiber, iron, B vitamins, protein, and certain antioxidants have all been found to increase after sprouting. Look for breads and cereals that list a high percentage of sprouted grains on their ingredients list. SELECTED SOURCES “6 best sprouted grain breads—and why you should eat them . . .” by Stephanie Eckelkamp, www.goodhousekeeping.com, 7/31/18 n “Are sprouted grains healthier?” University of California-Berkeley, www.berkeleywellness.com, 6/3/16


5 foods for HEART HEALTH Harvard Medical School experts advise that a Mediterranean-style diet is best for cardiovascular health. Here are five of their top suggestions: 1 Extra-virgin olive oil, which can lower LDL (“bad”) cholesterol and help prevent damage to artery walls. 2 Mixed nuts, which are high in fiber, healthy fats, and protein. 3 Fatty fish, such as tuna, salmon, and trout, for omega-3 fatty acids to ward off inflammation. 4 Colorful fruits and veggies for a wide variety of nutrients. 5 Barley, a good source of soluble fiber, to reduce cholesterol.

isol, and l., Nutr

SOURCE “5 foods to eat to help your heart,” Harvard Women’s Health Watch, 4/20

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Bacterial Battlefield


Your digestive tract is home to trillions of bacteria. Some are beneficial to health and some are not. The beneficial bacteria are the probiotic bacteria and they make up your gut microbiome. You can think of them as your internal army on the battlefield of the gut because they help protect you against foreign invaders that can cause infection and disease. Probiotics offer many immune benefits: They enhance the innate immune system; modulate inflammation; and promote a healthy gut barrier, which blocks harmful bacteria from adhering to the digestive tract.

✔  Eat a wide range of vegetables, fruits, and coldwater fish. ✔  Eat prebiotic and probiotic foods. Good probiotic foods include kefir, yogurt, kombucha, and kimchi. Good prebiotic foods include apples, bananas, asparagus, dandelion greens, oats, garlic, nuts, and seeds. ✔  Consider a probiotic supplement to ensure you are getting a consistent amount of beneficial bacteria. ✔  Exercise regularly. Moderate exercise can improve the diversity and numbers of your good gut bacteria. ✔  Take time to relax. Adopt stress-reduction strategies, such as meditation, yoga, and deep breathing exercises.

Dysbiosis When there is an imbalance in good v. bad bacteria in the gut, this is known as dysbiosis. Symptoms include gas, bloating, upset stomach, and constipation or diarrhea, but there are also less recognized signs, such as headaches, allergies, brain fog, and weight gain. To keep your gut healthy and overcome dysbiosis, consider these lifestyle dos and don’ts:

Sherry Torkos, BScPhm, RPh, is a pharmacist, author, and health enthusiast with a passion for prevention. Since 1992, she has been practicing holistic pharmacy in Ontario. Her philosophy is to integrate conventional and complementary therapies to optimize health and prevent disease.

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Don’ts ✘  Avoid taking antibiotics unless absolutely necessary. A single course of antibiotics can disrupt your normal gut flora for months to years afterward. ✘  Avoid antacids; they can reduce the diversity of bacteria in the gut. ✘  Stay away from cigarette smoking and alcohol; both can cause dysbiosis. ✘  Reduce sugar. Eating lots of sugar can decrease the beneficial bacteria in the gut. For more resources on gut health and probiotics, visit www.probiotics.com, where I serve as a scientific adviser and answer gut-related questions. TFL

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GOOD LOOKS, GOOD HEALTH GROOMING TIPS FOR MEN OKAY, GUYS, ADMIT IT. YOU DON’T GIVE MUCH THOUGHT TO GROOMING. YOU SHOWER, BRUSH YOUR TEETH, SHAVE, ADD DEODORANT, AND YOU’RE DONE. RIGHT? You may want to give some thought to the way you groom, given the connection between grooming and health. Anything you put on your body will find its way inside, so look for pure organic and natural ingredients instead of chemicals. Here are some tips to get started.

The Basics ■ Oral health. Brushing, flossing, and swishing with mouthwash are important for overall health. Look for organic and natural ingredients such as neem, tea tree oil, xylitol, and pure essential oils in dental products. To protect dry or chapped lips, you’ll want a lip balm with nourishing vitamin E and shea butter or beeswax. ■ Facial care. Whatever your skin type, wash your face with warm water—not hot—and a mild, alcohol- and fragrance-free cleanser. Follow up with an oilfree moisturizer. ■ Hair and beard. Treat your hair to natural shampoo with mint, myrrh, or lemon verbena. Try a conditioner that contains soy or wheat protein, aloe, calendula, or chamomile. Avoid products that contain sulfates of any kind. Rather than using soap, try using shampoo and conditioner on your beard. (There’s no need to do so more than three times a week.) Using a beard oil can condition and moisturize both your beard (which tends to be drier than the hair on your head) and the skin beneath your beard.

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■ Deodorize. Instead of using a deodorant with ingredients whose names you can’t pronounce, look for natural alternatives. Try a mineral-salt solid crystal deodorant or one with witch hazel, tea tree, sage, hops, or lemongrass oil.

A Step Beyond Protect against skin cancer. Taken together, skin cancers represent the most common type of cancer in the world. The deadliest, melanoma, will take more than 6,800 lives this year in the US alone, according to American Cancer Society estimates. Men who die of melanoma outnumber women by nearly half. Part of that statistic can be attributed to hormonal differences, but women also tend to protect themselves better. Using a broad-spectrum sunscreen with an SPF of at least 15 every day can cut melanoma risk by half. Protect your lips from sunburn with an SPF 15 lip balm. And if you’re a baseball-cap guy, don’t forget your ears when you’re applying sunscreen. TFL SELECTED SOURCES “Beard grooming 101 . . .” by Jeremy Anderberg, www.ArtofManliness. com, 3/19/20 n “Gender-based differences and barriers in skin protection behaviors in melanoma survivors,” by Jeffrey Chen et al., Journal of Skin Cancer, 8/16 n “Skin cancer facts & statistics: What you need to know,” Skin Cancer Foundation, www.SkinCancer. org, 4/20 n “Why do women with melanoma do better than men?” by K.S. Smalley, eLife, www.eLifeSciences.org, 1/18

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Fire Up the Grill Look forward to dinner!

When food hits the flame, magic happens. An unbeatable combination of smoke, fire, and the great outdoors combines to create a flavor like no other. Give these recipes a try.

Grilled Tofu with Fresh Herb Sauce dGnV From the Taste for Life test kitchen

40 minutes prep time n serves 4

1 c fresh Italian parsley leaves 1 c fresh cilantro leaves 1 garlic clove, chopped ¼ c extra-virgin olive oil 2 Tbsp lemon juice Salt and freshly ground black pepper 1 (14 oz) package extrafirm tofu, drained 1 Tbsp vegetable oil, plus additional for grill 1. In a high-speed blender, purée parsley, cilantro, garlic, extravirgin olive oil, lemon juice, and salt and pepper to taste until smooth. Set aside.

Grilling Vegetables Here are some common veggies and their approximate grill time. Set the temperature on the grill’s thermometer between 350° and 450° when grilling vegetables. n Bell peppers (whole): 10 to 12 minutes direct medium heat n Corn (husked): 10 to 15 minutes direct medium-high heat n Onion (K-inch-thick slices): 8 to 12 minutes direct medium heat n Tomato (halved): 6 to 8 minutes direct medium heat n Zucchini (K-inch-thick slices): 4 to 6 minutes direct medium heat Techniques: Be sure to oil vegetables, and then season with salt, pepper, and/or other seasonings before grilling. Oil helps seasonings stick to food. It also prevents items from sticking to grill grates. Tools: When it comes to even cooking, a pair of tongs is essential for turning veggies. A durable, spring-loaded set that’s longer in length will protect your hands and arms. If you wish to apply sauces, use a basting brush. SOURCE Weber’s Ultimate Grilling by Jamie Purviance ($26.99, Houghton Mifflin Harcourt, 2019)

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2. Slice drained tofu into 12 slices. Lay slices on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean towel. Place another baking sheet on top. Set a heavy skillet on baking sheet to remove water from tofu. After 15 minutes, remove tofu and pat dry. 3. Brush tofu with 1 tablespoon of vegetable oil. Season to taste with salt and pepper. Lightly oil grill grates with additional vegetable oil. 4. Grill tofu slices 3 minutes per side, or until lightly charred. Remove tofu from grill. Brush with herb sauce. Serve remaining sauce on side. Per serving: 198 Calories, 9 g Protein, 4 g Carbohydrates, 2 g Fiber, 18 g Total fat (3 g sat), 313 mg Sodium, HHHHH Vitamin K, HH Vitamin C, Calcium, H Vitamin E, Folate, Iron, Magnesium, Phosphorus

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Grilled Artichokes with Lemon Butter GnV From Big Flavors From Italian America by America’s Test Kitchen, Cook’s Country ($29.99, America’s Test Kitchen, 2020)

75 minutes prep time n serves 6

Salt and pepper K tsp red pepper flakes 2 lemons, divided 4 artichokes (8 to 10 oz each) 6 Tbsp unsalted butter 1 garlic clove, minced to paste 2 Tbsp extra-virgin olive oil 1. Combine 3 quarts water, 3 tablespoons salt, and pepper flakes in a Dutch oven. Cut 1 lemon in half; squeeze juice into pot and then add spent halves. Bring to boil over high heat. 2. Meanwhile, working with 1 artichoke at a time, trim end of stem and cut off top quarter of artichoke. Break off bottom 3 or 4 rows of tough outer leaves by pulling them downward. Using kitchen shears, trim off top portion of outer leaves. Using a paring knife, trim stem and base, removing any dark green parts. 3. Add artichokes to pot with boiling water mixture, cover, and reduce heat to medium-low. Simmer until tip of paring knife inserted into base of artichoke meets no resistance, 25 to 28 minutes, stirring occasionally. 4. Meanwhile, grate 2 teaspoons zest from remaining lemon; combine with butter, garlic, K teaspoon salt, and ¼ teaspoon pepper in bowl. Melt butter in a small saucepan until melted and bubbling and garlic is fragrant, stirring occasionally. Squeeze 1K tablespoons juice from zested lemon and stir into butter. Season with salt and pepper to taste. 5. Set wire rack in rimmed baking sheet. Place artichokes stem side up on prepared rack and let drain for 10 minutes. Cut artichokes in half lengthwise. Remove fuzzy choke and any tiny inner purple-tinged leaves using small spoon, leaving small cavity in center of each half. 6. 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. Leave all burners on high. 7. Oil cooking grate. Brush artichokes with oil. Place artichokes on grill and cook (covered if using gas) until lightly charred, 2 to 4 minutes per side. Transfer artichokes to serving platter. Briefly rewarm lemon butter, if necessary, and serve with artichokes. Per serving: 238 Calories, 7 g Protein, 22 g Carbohydrates, 11 g Fiber, 16 g Total fat (8 g sat), 530 mg Sodium, HHH Vitamin C, Folate, HH Vitamin K, Magnesium, Phosphorus, H Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Iron, Potassium

For Grilled Salmon with Louisiana Remoulade recipe, visit tasteforlife.com/spicy-salmon

Kitchen Note: If your artichokes are larger than 8 to 10 ounces, strip away another layer or two of the toughest outer leaves. www.tas teforl i fe.com

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B Y R O Y U P T O N , R H , D I P AY U


Despite the fact that COVID-19 has dominated nearly every aspect of our recent lives, interest in CBD (cannabidiol) continues to be strong. Core CBD aficionados say they will use more and higher doses of CBD in the face of COVID, in part to “keep themselves sane” due to CBD’s claimed anti-anxiety effects. Some may reach for CBD because of a belief and research suggesting it has effects on the immune system (there is both positive and negative data), while others have stockpiled CBD in fear supplies will diminish. COVID aside, there is a considerable amount of confusion around hemp and CBD that is worthy of clarification. First and foremost, due to research on CBD, the hemp plant has made a shift from being a purely fiber and food (seed/ oil) plant to a medicinal. Most health food enthusiasts are intimately familiar with the plethora of hemp products on the market. However, CBD is relatively new. There is no consensus about the speciation of hemp “fiber types” versus marijuana “drug types.” There are arguments to be made that both are Cannabis sativa and that the species is characterized by a large degree of intraspecies differentiation. Others distinguish them as two primary species, Cannabis sativa and Cannabis indica, and it can be argued that the two are varieties of the same species: Cannabis sativa variety sativa and Cannabis sativa variety indica. Intensive crossbreeding of fiber and drug types has blurred the line between the two, so there is no absolute

taxonomic differentiation, and many authorities differentiate them primarily by function—mainly fiber versus drug types. However, the recognition of the medicinal effects of CBD blurs that delineation further.

Hemp, explained The fiber type commonly referred to as hemp is relatively low in the intoxicating delta-9-tetrahydrocannabinol (THC) and is higher in CBD. Aggressive breeding over the past four decades has focused on producing higher concentrations of THC. On today’s market there are sources of CBD that are derived from the formal hemp strains as established by international law, as well as sources derived from crossbreeding of drug types to drive THC down to the federal standard of no more than 0.3 percent THC and higher amounts of CBD. There is no indication that either is better, except there is longer history of using the more true fiber types over the low-THC drug types. The European hemp types are accepted internationally. In the US, the FDA has clearly stated that CBD is not a legal ingredient for use in dietary supplements, but has mostly refrained from taking regulatory action against this huge category unless companies make outlandish therapeutic claims. Conversely, the Farm Bill passed into www.tas teforl i fe.com

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law in 2018 clearly created a legal foundation for hemp (defined as Cannabis containing less than 0.3 percent THC). Time will tell how the regulatory situation evolves.

Buyer beware There are many other issues of relevance to the CBD market. No consensus standard for quality or testing exists so it is buyer beware, though health food store clerks can often provide direction to products that work for others. Analysis of products over the years by FDA and others report that not all CBD products contain what they claim to contain, and some have contained higher than the allowable 0.3 percent THC. Synthetic and semi-synthetic forms of CBD are available on the market, but may not be explicitly labeled as such. Some of those products claim the advantage of having no THC, while there is question of whether the synthetic is identical to naturally occurring. Other claims such as “full spectrum� similarly lack a clear definition, and many suppliers mistakenly refer to their oil products as tinctures. By definition, tinctures are hydroalcoholic extracts.

Some proven benefits Clearly, CBD offers some therapeutic benefits, predominantly for anxiety, sleeplessness, depression, and mild pain. For some with childhood seizure disorders, CBD is as close to a miracle drug as one can get, a use that in 2018 garnered FDA approval of the pure CBD anti-seizure medication Epidiolex. For others, CBD has been less than miraculous. Emerging science will help to identify what composition of cannabinoids and other compounds works best for whom, and when. Though there is evidence that a post-explosion correction in the CBD market is happening, there is no doubt the market will continue to evolve as new science and regulatory changes emerge. That will create new opportunities in the market and new therapeutic options for those in need. TFL Roy Upton, RH, DipAyu, has been working professionally as an herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.

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

Infuse your wellness routine with Organic Hemp Oil Drops, made with the quality and purity you trust from Nature’s Way—THC-free and certified organic. www.NaturesWay.com

Garden of Life Dr. Formulated CBD 10mg Whole Hemp Extract Liquid Drops are formulated from whole hemp extract and terpene-rich essential oils. www.GardenofLife.com

Irwin Naturals CBD +Power to Sleep is designed to help you relax before bed, to sleep soundly throughout the night, and to wake up feeling refreshed. www.IrwinNaturals.com

HempFusion Whole Food Hemp Complex is infused with ashwagandha—a potent adaptogen—for a powerful serving of stress support. www.HempFusion.com

With hemp CBD, camphor, and menthol, PlusCBD Roll-On from CV Sciences works hard, even on your toughest days—choose 200 mg or Extra Strength 500 mg. www.PlusCBDoil.com

Hemp Oil from Terry Naturally contains a full spectrum of hemp phytonutrients from non-GMO European hemp to support a healthy endocannabinoid system. www.EuropharmaUSA.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.

www.tas teforl i fe.com

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Not only do we breathe with our lungs, but they are also one of our seven channels of elimination. Besides providing oxygen for every cell, they help eliminate carbon dioxide buildup and excess mucus. Lung support is essential, now more than ever.

Probiotics offer lung support There is increasing evidence that orally delivered probiotics are able to support the lungs as well as the gut. This is because the physiology and pathology of the respiratory and GI systems are closely related. Research shows that probiotics regulate immune responses in the respiratory system as well as in the gut when administered in adequate amounts. Notice I mentioned “regulate,” not “stimulate” or “boost.” This is an important distinction. With COVID-19, immune system overreactions are damaging the lungs, leading at times to respiratory failure and death. High-potency probiotics will help regulate and support the normal immune response, which is critical in overcoming this viral threat. They are considered immunomodulatory agents. We can build up defenses from the inside out by supporting the trillions of microbes living in the gut, collectively known as the gut microbiome. Each species of microbe has its part to play; the more diverse your internal environment is, the healthier you and your immune system will be. To increase microbial diversity, vary what you

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eat. Choose fiber-rich plant-based foods, limit processed food, and skip sugar-ridden junk. Eat healthy fats and lean meat or fish. Another way is to supplement with a high-quality probiotic formula. It’s not just the potency, but also the diversity that matters for both immunity and lung support. Look for a formula with 100 billion live probiotic cultures in every capsule. Your probiotic supplement should also contain up to a total of 100 strains, such as Lacto and Bifido bacteria to more closely mirror the diversity of your gut. Although this may seem high, this is the potency and diversity you want in this critical time. A few tips for lung support and overall health. First thing in the morning, drink hot water with

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lemon. Not only is this supportive of your lungs, but it’s also great for your liver. Drink warm liquids throughout the day. This increases your core temperature and supports immunity and lung function. Try a tea bag of ginger along with green tea. Ginger helps break down mucus, making it easier for your body to expel air. It also helps improve circulation to the lungs and reduces inflammation. Mullein is well known for lung support and can be bought as a tea or tincture. The tea is often formulated with other anti-inflammatory and respiratory herbs combined to provide bronchial ease. A squeeze of lemon, a sprinkle of cinnamon, and/or a small amount of local or Manuka honey can make any tea more immune-supportive and enjoyable. IMPORTANT! Make the time to practice deep breathing and exercise daily. Exercise and deep

belly breathing both increase your lung capacity and heat up your core, making you stronger and more resistant to infection of any type. Daily practices and rituals provide a sense of safety and calm. I hope you’ll join me in a cup of tea, and let’s breathe deeply together. Stay safe. TFL For more than 25 years, Brenda Watson, CNC, has been helping people achieve vibrant health through improved digestion. As an author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health, she continues the crusade of teaching how the gut is the foundation of health.

SELECTED SOURCES “Aspects of gut microbiota and immune system interactions in infectious diseases, immunopathology, and cancer” by V. Lazar et al., Frontiers in Immunology, 8/15/18 n “Gut microbiome regulates the intestinal immune system,” Brown University, 12/18/18 n “Probiotics in the management of lung diseases” by E. Mortaz et al., Mediators of Inflammation, 2013

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Go with the Flow Lymph is a fluid that contains white blood cells; the lymphatic system is a web of organs plus lymph nodes, ducts, and vessels that produce lymph and carry it from tissues to the bloodstream. Lymph nodes filter the lymph, removing toxins like bacteria and cancer cells, and they make more white blood cells to fight off infection. While blood is pumped by the heart through the circulatory system, toxins and lymph are moved via muscles—through movement, breathing, and intestinal activity. The lymph system promotes liver function and immune function, and helps the body remove toxins from cells, organs, and tissues. A strong lymph system helps prevent illness and disease, so it makes sense to keep yours in tip-top condition.

Goldenseal: an anti-inflammatory that promotes lymph system detox. Burdock: a blood and lymph purifier that enhances liver, kidneys, digestion, and endocrine and lymphatic systems. Licorice Root: a broad-spectrum, gentle detox agent. Cilantro, parsley, ginger, turmeric, garlic, and oregano can spice up your meals— and give your lymphatic system an antioxidant boost at the same time!

Opt for Herbs Give your lymph system a cleanse with herbs in the form of teas, supplements, and topical compresses; some can even be tossed into your dinner. Here are some recommendations: Astragalus: cleanses the lymph and, combined with echinacea, eases swelling and congestion. Echinacea: an anti-inflammatory that enhances the immune system. Dandelion: a detoxifying agent that clears builtup waste from the lymph system. Devil’s Claw: stimulates the lymph system to boost draining, detox, and cleansing. Wild Indigo Root: increases lymph flow and helps cleanse the lymphatic system and reduce glandular swelling.

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Complementary Measures Combine your herbal detox with other techniques for stimulating the lymph system. Here are a few to try:

your educational resource for immune boosting tips

■ Lifestyle: Eat a healthy diet, get plenty of sleep, and take measures to keep stress down. ■ Exercise: Moving your body encourages your lymph system to move, too, and to push toxins out. Recommended techniques include swimming, yoga, running, and bouncing exercises like jumping on a trampoline, skipping rope, or doing squats. ■ Massage and foam rolling: Treat yourself to a massage, or use a foam roller to give yourself one. It’s a great way to stimulate circulation and lymphatic flow while you relax. ■ Dry brush: Use a natural bristle brush, like a shower brush, to brush your dry skin. That will stimulate blood and lymph flow. Move the brush toward the heart. ■ Hydrate: Drink plenty of water to flush out toxins. ■ Take deep breaths: Create pumping action to keep the lymph system moving by breathing deeply. TFL SELECTED SOURCES “7 ways to maintain a strong lymphatic system” by Tash Penman, www.HolisticHealthHerbalist.com n “10 ways to cleanse a clogged lymphatic system,” https://SynergyHealthAssociates.com n “Herbs that promote lymphatic drainage,” https://HerbalismRoots.com, 10/12/14 n “How to detoxify and heal the lymphatic system,” Cybermed Life News, https://CyberMedLife.eu n “Lymph system,” MedlinePlus Medical Encyclopedia, https://MedlinePlus.gov, 6/28/18 n “Lymphatic system: How to make it strong & effective” by Jillian Levy, https://DrAxe.com, 10/24/15


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REBUILD YOUR DAMAGED JOINTS FIND JOINT PAIN RELIEF GIVEN THE RIGHT NUTRIENTS, YOUR JOINTS CAN REPAIR THEMSELVES, WHICH MEANS LESS JOINT PAIN. When your joints are stiff, aching, and swollen first thing in the morning, you may have osteoarthritis, the most common form of joint damage. This degenerative disease, caused by the breakdown of cartilage, leads to bone rubbing on bone. The cushion in your joints between the bones is cartilage, which is made up of a combination of proteins and sugars. When it’s healthy, it allows bones to glide over each other and absorbs the shock of any movement. When your joints are inflamed, misaligned, or worn, this cushion of cartilage thins, breaks down, and can no longer do its job, causing joint pain and osteoarthritis. Until recently, doctors believed articular cartilage, the cushion in our hip, knee, and ankle joints, could not be repaired once it was injured. The job of this protective covering over the ends of our bones is to cushion our joints from the pressure we exert on them. Thanks to the work of doctors at Stanford like Constance Chu, MD, we have discovered that articular cartilage slowly but surely repairs itself. Given rest and the right nutrients, it takes about a year, according to her MRI studies.

The Collagen Connection Collagen is the most abundant protein in our bodies, holding together our tendons, muscles, bones, cartilage, joints, skin, and more. By the time we turn 21, our collagen production slows down and declines as we age, causing thinning and weakening of the cartilage in the joints, which leads to arthritis. The good news is daily weight-bearing exercise like walking enables cartilage to repair more easily and keeps collagen strong. No conversation about collagen is complete without bone broth. All collagen comes from animal proteins, and is found in the “gristle,” the toughest, most difficult to eat cuts of meat. As you get your bone broth in daily, you will notice over time that the youthful glow to your skin will return, which is the “beauty” of having enough collagen.

All animals store environmental contaminants like fluoride, lead, arsenic, and other heavy metals in their bones, so it’s essential to have a clean source for your broth.

The Protective Effects of Hyaluronic Acid Your joints not only have cartilage as a cushion, but also a thick, viscous liquid lubricating them and protecting the cartilage from wearing down. Hyaluronic acid is the starchy substance in this fluid that thickens and creates the viscosity similar to that of grease or motor oil that is the hallmark of its jointprotective effects. People with osteoarthritis have been found in studies to have low levels of hyaluronic acid in this fluid, which leads to the characteristic joint damage. A good hyaluronic acid supplement can reduce joint pain and increase hyaluronic acid in the joints over time. The studies done have cautioned against using too much, which is amounts of 200 mg or more.

Anti-Inflammatory Healthy Fats for Healthy Joints Omega-3 fats found in fish oil are superstars for joint health. Studies show there are benefits for both osteoarthritis and rheumatoid arthritis sufferers. In both cases, the omega-3 fats reduce the amount of inflammation present in the thick fluid that bathes the joints. Although it takes time, with rest and nourishment from bone broth, hyaluronic acid, and omega-3 fats, our joints do repair and rebuild themselves without surgery or anti-inflammatory medications. A little care from the inside will help ensure you live your life in freedom from joint pain. TFL Ann Louise Gittleman, PhD, CNS Dr. Gittleman (www.AnnLouise.com) is a New York Times bestselling author of more than 30 books, including Radical Metabolism, The Fat Flush Plan, and The Fast Track Detox Diet. She has appeared on Good Morning America, 20/20, The View, PBS, and CNN. www.tas teforl i fe.com

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LYME DISEASE WHAT IT IS AND WHAT TO DO ABOUT IT AT LEAST 30,000 NEW CASES OF LYME DISEASE ARE REPORTED TO THE UNITED STATES CENTERS FOR DISEASE CONTROL AND PREVENTION (CDC) EACH YEAR. YET MANY EXPERTS BELIEVE THIS NUMBER BARELY SCRATCHES THE SURFACE OF THOSE AFFECTED WITH ACUTE AND CHRONIC LYME AND SERIOUS TICKBORNE COINFECTIONS. ACCORDING TO THE CDC, THOSE NUMBERS COULD BE 10 TIMES HIGHER, OR CLOSER TO 300,000 PEOPLE PER YEAR. ALL CONTIGUOUS STATES AND MANY OTHER COUNTRIES ARE AFFECTED. Lyme and its coinfections represent a confusing and controversial set of potentially life-altering symptoms. The classic acute phase follows a bite from a blacklegged, or “deer,” tick that has been attached for up to 36 hours or more. There may be a bull’s-eye rash, fever, flulike symptoms, pain, and inflammation. Antibody tests won’t show results for four to six weeks, and false negative results are common. Many people don’t realize they’ve been bitten, don’t get or don’t see the telltale rash, and have more subtle symptoms. Tickborne illnesses that are untreated or ineffectually treated may linger for a lifetime with symptoms including neurological impairment, cardiac inflammation, joint pain, autoimmune disease, and mood shifts.

Lyme Prevention Ticks may be out at any time of year in any ecosystem. The best way to avoid getting Lyme and coinfections is to avoid getting bitten. Wear lightcolored clothes, including tall boots or long pants tucked into socks; do frequent and thorough tick checks; and consider repellent. DEET and pyrethrum are effective, but if you want to avoid chemicals, yarrow extract and essential oils of lavender, rose geranium, citronella, and lemon eucalyptus show promise in studies. Natural repellents must be used in relatively high concentration and be reapplied frequently.

If a Tick Gets You The sooner you remove the tick, the better. Remove carefully with tweezers or a “tick spoon,” pulling from the point as close to your skin as possible. Wash and apply a topical antimicrobial. Consider saving the tick to get it tested by a lab. This will let you know if the tick had diseases it might have passed on to you. Ask your healthcare provider how best to proceed. If you develop a bull’s-eye rash or the classic symptoms of acute Lyme, timely treatment with antibiotics is highly recommended. Most Lyme-literate health

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professionals will prescribe antibiotics in a greater range of situations, and with a longer duration of treatment, than those following conventional guidelines. Natural remedies may be useful to support the immune system. Potentially supportive herbs include astragalus, echinacea, Japanese knotweed, andrographis, garlic, usnea, and thyme.

Holistic Support People with untreated or poorly treated Lyme may develop chronic, or post-treatment, Lyme disease and often have severe symptoms and a low quality of life. Not a lot of evidence exists to support the use and efficacy of long-term antibiotic therapy, and side effects, including liver failure and microbiome disruption, can be serious. Holistic protocols may include herbs like Japanese knotweed, garlic, andrographis, and other herbs. (Some people with chronic Lyme experience a flareup with echinacea or astragalus.) Also included may be immune tonics like reishi and cordyceps, adaptogenic herbs like ashwagandha and eleuthero, and herbs that support detoxification such as red root, yellow dock, burdock, sarsaparilla, and dandelion. See a qualified herbalist or naturopathic doctor for customized guidance and to avoid herb-drug interactions. Start with low doses and work up. TFL Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a New Hampshire–based registered clinical herbalist and freelance health journalist. Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com. SELECTED SOURCES Healing Lyme by Stephen Buhner ($24.95, Raven Press, 2d ed., 2015) n How Can I Get Better? by Richard I. Horowitz ($19.95, Griffin, 2017) n “How many people get Lyme disease?” Centers for Disease Control and Prevention, www.CDC.gov, 12/21/18 n Recipes for Repair by Laura Piazza et al. ($24.95, Peconic Publishing, 2d ed., 2016)

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SAY CHEESE DAIRY-FREE DELIGHTS MILLIONS OF PEOPLE IN THE US CAN’T EAT DAIRY BECAUSE OF AN ALLERGY OR INTOLERANCE. STILL OTHERS AVOID IT DUE TO AN ANTI-INFLAMMATORY, VEGAN, OR PALEO DIET. Some people can eat cheese but wish to find dairy-free alternatives that are healthier, more environmentally sustainable, and animal friendly. Vegan cheeses need to do more than just stretch and melt. They must also taste good. Fortunately, progressive and artisanal companies are making satisfying plant-based cheeses for everyone.

No Whey Around It When it comes to vegan versions of animal-based foods, it’s more difficult to replicate cheese than to produce a meat or milk alternative. Fermentation, room temperature, enzyme ratio, microbial activity, and the aging process all affect cheese production. Even with the challenges present in producing plant-based cheese, an amazing variety is available. Alternatives to Brie, Cheddar, feta, mozzarella, Havarti, paneer, ricotta, and Swiss are just some of the options people can buy or make on their own. Dairy-free cheese is made from a base of soaked, raw, or roasted nuts; nut flours and meals; whole seeds; beans; quinoa; tofu; or vegetables like cauliflower and zucchini. Flavor comes from the addition of dried herbs and spices; dried fruit; salt; olive or coconut oils; and acids like lemon juice or vinegar. Nutritional yeast, probiotics, or tahini may also be added to enhance flavor. While vegan cheese may not have the exact flavor of its dairy counterpart, the taste and texture come close. Consumers are excited over new varieties and flavors on the horizon: block versions of cultured Cheddar and pepper jack cheeses; oat milk cheeses; and new flavors of shredded cheese are some offerings being developed. TFL

Almond-Hemp Parmesan dGV From Lipoprotein (a) The Heart’s Quiet Killer: A Diet & Lifestyle Guide by Joel K. Kahn, MD, FACC ($19.95, Book Publishing Company, 2020) 5 minutes prep time n makes 1 cup

L c raw sliced almonds or blanched slivered almonds, or K c almond flour L c hemp seeds L c nutritional yeast flakes K tsp sea salt ¼ tsp onion powder ¼ tsp garlic granules

1. Put all ingredients in a food processor and process for 1 minute. 2. Scrape down work bowl with a spatula and process until finely ground, 30 to 60 seconds. 3. Store in an airtight container. The cheese will keep for one month in the refrigerator. Kitchen Note: This plant-based alternative to Parmesan cheese has a slightly salty, cheesy flavor that is surprisingly similar to its dairy-based counterpart. Per serving (serves 16): 60 Calories, 5g Protein, 4g Carbohydrates, 3 g Fiber, 3g Total fat (0g sat), 31 mg Sodium, HHHHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, D, HHH Vitamin E, H Magnesium, Phosphorus, Zinc

SELECTED SOURCES “Emerging trends, drivers, and challenges in the vegan cheese market . . .” www. BusinessWire.com, 8/12/19 n “Not milking it: How vegan cheese finally caught up with modern appetites” by Rebecca Flint Marx, www.TheGuardian.com, 5/16/19 n One-Hour Dairy-Free Cheese by Claudia Lucero ($18.95, Workman Publishing, 2019) n “Plant-based cheese is finally undergoing a revolution,” by Brian Kateman, www. Forbes.com, 1/13/20 n Vegan Cheese by Jules Aron ($24.95, The Countryman Press, 2017)

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Wild Strawberry Leaf Facial Toner

Viola Hair Rinse

1. Fill a glass measuring cup halfway with clean and fresh wild strawberry leaves.

1. Mix an equal amount of water and violainfused vinegar (recipe below). Shake well. After shampooing, pour about 1–2 tablespoons over your hair, work in, and rinse.

2. Pour a cup of boiled water over the leaves and cover. 3. Let steep and cool for 20 minutes. 4. Strain tea/toner into a clean jar, label, and it’s ready to use. 5. Moisten cotton ball with toner. Avoiding your eyes, wipe gently onto your face. Kitchen note: Toner keeps for about a week in the refrigerator.

Simple Sweet Viola Vinaigrette ¾ c olive oil ½ c infused viola vinegar (recipe at right) 1 tsp raw honey Salt and pepper

1. Mix olive oil and infused viola vinegar. 2. Add honey. Salt and pepper to taste.

Viola vinegar makes a great hair rinse, especially for those who swim in chlorinated pools.

Viola Vinegar This is an easy way to preserve the lovely color of viola flowers. This vinegar can be enjoyed year-round.

-¾ mason jar freshly picked viola flowers* ½ Raw apple cider vinegar 1. Fill a clean mason jar about ½ to ¾ full with freshly picked viola flowers*. Add raw apple cider vinegar (about ¼-inch from top of jar). 2. Cover with a nonmetallic lid to avoid metal corrosion. 3. Let sit overnight in a cool, dry place. Kitchen Note: Most herbal infusions must sit between two and four weeks to extract the most medicinal qualities from the plant. However, since viola flowers have delicate petals, you can see the enchanting dark pink color in a few hours. It will be ready to use within 12 to 24 hours. * Make sure you are positive the flowers you harvest are from the viola spp. Don’t be fooled by the African violet, which is not edible. TFL

How to Identify Plants Nothing beats a skilled herbalist to help you correctly identify plants. Here are other helpful resources. n Botany in a Day: The Patterns Method of Plant Identification by Thomas J., Epel ($30, Hops Press, 2013) n M  edicinal Herbs: A Beginner’s Guide by Rosemary Gladstar ($14.95, Storey Publishing, 2012) n N  ature’s Garden: Edible Wild Plants by Samuel Thayer ($24.95, Forager’s Harvest Press, 2010)

Lucia Kloster received her master’s degree from Saint Michael’s College. She concentrated her studies on the herbalist Saint Hildegard. She earned certifications in Sacred Plant Medicine and Advanced Sacred Plant Medicine from the Gaia School of Healing and Earth Education. She runs Lucia’s Gateless Studios, offering sacred plant writing salons and retreats.

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