Smart Supplements Digest better with probiotics. page 28
Gluten Free Focus Make your own cereal. page 40
tasteforlife July 2015
MUSHROOMS & MORE
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Nutrition Chart Inside! pg. 24
HEAL ACHING JOINTS • FIBER & WEIGHT LOSS • MEAT-FREE RECIPES
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A Recipe for Health
Handy 2015 nutrition chart for adults.
Incredible summer recipes.
Joint Pain Relief
Natural solutions to get you moving again.
departments 6 Editor’s Note 11 News Bites
High fat foods bring quick changes • Nuts improve teen health • Staying fit lowers cholesterol • More
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26 In Focus
Cancer stories: tales of hope.
28 Smart Supplements
Digest better with probiotics.
30 Natural Picks 40 Gluten Free Focus Make your own cereal.
42 Herbal Helpers
Guard against ticks and other pests.
44 Weighing In
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Hope Against Cancer Cancer’s taken two people from my family this year. Mike and Sara fought cancer valiantly, never losing their kindness, devotion to others, or generosity of spirit. With 14.1 million people worldwide being diagnosed annually, cancer is an equal-opportunity killer. That’s why Science, the journal of the American Association for the Advancement of Science, named cancer immunology as the breakthrough of the year in 2013. Unlike chemotherapy or radiation, immunology focuses on the immune system, not tumors. The human body has checks and balances to ensure that the immune system doesn’t become overreactive and attack the body. Immunology finds ways to “take the brakes off,” using materials made by the body or in a lab to stimulate the immune system to fight cancer with everything we’ve got. Clinical trials show that this form of treatment can prolong life. Similarly, you may find the potential power of medicinal mushrooms and curcumin interesting (page 18). Science is discovering more about how these substances fight cancer, either by bolstering immunity, “reawakening” genes that suppress tumors, or resensitizing cancer stem cells to the effectiveness of conventional treatments. While much research lies ahead, the idea of maximizing our immune systems to fight cancer is exciting. We’ve got nothing to lose and everything—and everyone—to gain.
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Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles 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 Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Marcia Zimmerman, CN, author of The Anti-Aging Solution, Reverse Aging, and 7-Syndrome Healing Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 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.
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2/22/13 10:48 AM
news bites foods, supplements & prevention
CULTIVATE A CAN-do attitude Making healthy foods convenient (C), attractive (A), and normal (N), results in a “CAN-do” attitude toward better eating, according to the Cornell University Food and Brand Lab. Researchers say that those three changes can be more effective than telling family members what they can’t eat or relying on willpower to avoid tempting foods.
High-fat foods bring QUICK CHANGES
The CAN approach has been successful in schools. In a previous study, Wansink showed that simply placing regular milk, instead of chocolate milk, in the front of a cooler and giving it at least half of the cooler space increased the consumption of regular milk.
Vacations and holidays often trigger periods of high-fat eating. And while a short burst of lessthan-ideal eating might not seem like a big deal, the effects may be more significant than you think. Healthy college-age students indulged in sausage biscuits, macaroni and cheese, and food loaded with butter. While a normal diet is about 30 percent fat, the students consumed about 55 percent fat. After five days, tests showed changes in how their muscles processed nutrients. Such changes could lead to long-term problems such as weight gain and obesity. “Most people think they can indulge in high-fat foods for a few days and get away with it,” said researcher Matt Hulver, PhD. “But all it takes is five days for your body’s muscle to start to protest.”
SOURCE “3 Steps May Boost Healthier Eating,” National Institutes of Health, www.nlm.nih.gov/MedlinePlus, 5/6/15
SOURCE “Five Days of Eating Fatty Foods Can Alter How Your Body’s Muscle Processes Food,” Virginia Tech, 4/14/15
“About 95 percent of diets fail,” according to Brian Wansink, PhD, who runs the lab. He suggests placing a fruit bowl near a spot that family members frequently walk past, and providing at least two options, such as bananas and apples. That makes the healthy choice convenient. Having fruit in an easily accessible bowl also makes it attractive, compared to storing fruit in a bottom drawer of the refrigerator. And the accessibility will make the healthy foods seem more normal, Wansink says. Wansink noted that the CAN approach works in reverse for less healthy items. He said to make them less convenient, attractive, and normal.
6/15/15 3:29 PM
foods, supplements & prevention NUT NEWS
Peanuts are HEALTH BOOSTERS Eating three ounces of peanuts a few times a week may improve the health of your arteries. And that can lower the risk of coronary heart disease. Overweight men drank a shake containing three ounces of ground peanuts as part of a highfat meal. A high-fat meal will usually reduce vascular function temporarily while the fat is cleared from the blood. In this study, those who drank the peanut shake maintained normal vascular function. SOURCE “Consumption of Peanuts with a Meal Benefits Vascular Health,” American Society for Nutrition, 3/30/15
Nuts IMPROVE TEEN HEALTH Eating a small handful of nuts three times a week as a teenager can stave off health problems later in life. Researchers found that teens who ate that many nuts had less than half the risk of developing metabolic syndrome compared to those who ate none. Metabolic syndrome is a cluster of symptoms that includes obesity, high triglycerides, low HDL (good) cholesterol, high blood pressure, and high blood sugar. It can raise the risk of early heart disease and Type 2 diabetes. SOURCE “Nuts Linked to Better Heart Health for Teens” by Alan Mozes, www.nlm.nih.gov/MedlinePlus, 3/6/15
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J U LY 2015
6/15/15 3:29 PM
FOOD AS MEDICINE
REACH FOR TEA & APPLES Substances called polyphenols in edible plants are known to have positive effects on health. Two polyphenols of particular benefit are found in apples and green tea. They block the effects of a molecule that promotes the growth of plaque in the arteries. Arterial plaque can lead to heart attacks and stroke. A new study showed that a polyphenol from green tea (epigallocatechin gallate) and one from apples (procyanidin) directly block signals from the harmful molecule. SOURCE “New Evidence for How Green Tea and Apples Protect Health,” Institute of Food Research, 4/13/15
Did you know? Sales of tea and herbal teas increased by 3.6 percent in the US during 2014. More than half of all Americans drink some form of tea daily. SOURCE “Market Report” by B. Keating et al., HerbalGram, 2015
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foods, supplements & prevention
Staying fit LOWERS CHOLESTEROL Men who stay in good shape may delay normal increases in cholesterol by up to 15 years, according to a new study. “Exercise and being fit helps keep arteries clear by lowering ‘bad’ [LDL] cholesterol and boosting ‘good’ [HDL] cholesterol,” said study author Xuemei Sui, PhD. Cholesterol levels commonly rise with age and then decrease later in life. High cholesterol can increase the risk for heart disease. Dr. Sui and his team examined results from a long-term study that ran from 1970 to 2006. They determined that men with lower-than-optimal fitness levels were more likely to develop high cholesterol in their early 30s, while men in better shape did not develop higher cholesterol until their mid-40s. SOURCE “Staying Fit May Delay Onset of High Cholesterol, Study Finds,” National Institutes of Health, www.nlm.nih.gov/MedlinePlus, 5/11/15
J U LY 2015
6/11/15 10:15 AM
SUGAR with that coffee? Does adding sugar to caffeinated drinks affect your respiration or heart rate? The answer may depend on your personal physiology. New Zealand researchers found wide variations in how people responded to sugar, caffeine, or a combination of the two. Caffeine alone slowed the heart rate of some participants but did not affect others. Sugar alone either increased the heart rate or did not change it. And caffeine with sugar decreased some participants’ heart rates, increased others, and had no effect on some. After all three treatments, carbon dioxide production (a measure of respiration) increased in some participants and remained the same in others. The researchers noted that further study is needed. SELECTED SOURCES “Caffeine With and Without Sugar: Individual Differences in Physiological Responses During Rest” by E. Rush et al., Journal of Caffeine Research, 12/14 “Do Caffeine’s Effects Differ With or Without Sugar?” www.Eurekalert.org, 12/16/14
Wellness more effective WITH WORKER INPUT Employee wellness programs produce better results when the workers help shape the program, according to new research. Many companies have added such programs in recent years to encourage exercise and healthier eating. The new study found that establishing an employee advisory board broadened participation and helped match the program to the worksite’s culture. SOURCE “Study: Work-Based Wellness Programs Reduce Weight,” University of Rochester Medical Center, 3/30/15
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6/11/15 10:13 AM
FOOD FOR THOUGHT B Y L I S A FA B I A N
SUMMER READS Superfood Snacks: 100 Delicious, Energizing & NutrientDense Recipes by Julie Morris ($16.95, Sterling, 2015)
It’s a plus when you can eat a snack that’s not only tasty but nutritious. Enter this latest collection of recipes by natural food chef Julie Morris. The tasty bites you’ll find inside can help balance blood sugar, energize the body, and keep you nourished. But before digging in, learn how to stock a superfood pantry and why these foods are so good for you. Recipes are organized under chapters such as Frozen Treats, Energy Bars & Bites, Spoonables, and Kid Snacks. Nosh on Curried Coconut Kale Crisps, Cherry Quinoa Granola Clusters, or Salted Almond Chocolate Bark. These tasty, healthful treats will make you feel good about snacking.
The Postage Stamp Vegetable Garden: Grow Tons of Organic Vegetables in Tiny Spaces and Containers by Karen Newcomb ($18.99, Ten Speed Press, 2015) Do you want to garden but feel you don’t have enough space or time? This fully updated and revised edition is an invaluable reference that can help. All you need to start is a 4x4 plot of land or some containers and pots on a patio. Then learn about growing various heirloom herbs and vegetables with this helpful resource. Information on recommended varieties, harvesting, storage, and growing tips is included. There are also sections on companion vegetables, herbs, and flowers. (Did you know that every postage stamp garden can benefit from the addition of a few marigolds?) One chapter addresses how to control pests, critters, and diseases naturally. Another includes a chart listing the symptoms you might find on certain crops and how to remedy them (saucers of beer for snails and slugs that are attacking the lettuce, for one). An appendix includes tips on how to compost, and another offers information on how to locate seed suppliers.
J U LY 2015
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GARDENING SEASON’S NOT OVER YET. AND LEARNING ABOUT HEALTHY EATING IS ALWAYS IN SEASON. THESE TITLES CAN HELP YOU LEARN HOW TO TILL YOUR OWN TINY PLOT OF LAND, AS WELL AS HOW TO ENJOY THE HEALTHIEST FOODS FOR YOUR BODY.
The Dorito Effect: The Surprising New Truth About Food and Flavor by
The Plantpower Way: Whole Food Plant-Based Recipes + Guidance for the Whole Family by
Mark Schatzker ($27, Simon & Schuster, 2015) If you’ve noticed that strawberries, chicken, and tomatoes taste bland, you’re not alone. Sure, they may be bigger and cheaper, but at what cost? Award-winning food journalist Mark Schatzker tackles this trend, arguing that the obesity crisis isn’t just because of all the junk food that’s out there. It’s also the nonjunk food that’s the problem. Because real food doesn’t pack as much of a flavor punch as it once did, the junk becomes that much more enticing. On top of that, we’re transforming our real food into junk food. Because of real food’s oftentimes insipid flavor, we dip, dunk, drench, and dust it in synthetic flavors. There’s an entire industry based on chemically reproducing the flavors that used to naturally occur in our food supply, and Americans consume 605 million pounds of these flavorings a year! All is not lost. As Schatzker reports, there are varieties of lettuce, tomatoes, strawberries, and blueberries that are now being bred for better flavor.
Rich Roll and Julie Piatt ($39.95, Penguin Group/ Avery, 2015) Not just a cookbook, this family-friendly lifestyle guide is full of wellness advice from ultra-endurance athlete Rich Roll and his wife, vegan chef Julie Piatt. Tips on embracing a plant-based diet are delivered with encouragement. Learn about the superfoods best for athletic excellence, and which foods to buy on your next shopping trip. Included are over 120 easy-to-make whole-food recipes for every meal of the day. Try family favorites like Tuscan Tofu Scramble for breakfast, Heirloom Tomato Soup for lunch, and Potato Brazil Nut Cheese Quinoa Wraps for dinner. Better-for-you treats such as Marzipan Lavender Lemon Balls and Lime Chia Seed Cashew Pie are satisfyingly sweetened with honey, agave, and dates. TFL
6/9/15 8:27 AM
B Y LY N N T R Y B A
your anti-cancer arsenal HARN ESS T H E P OWER OF M EDICINAL M USH ROOMS & C U RC U M IN Humans across diverse cultures have used mushrooms for centuries to bolster health. Modern medicine is working hard to better understand these fungi’s bioactive compounds that can help prevent and treat different forms of cancer at various stages. Meet some of the most helpful medicinal mushrooms known to humankind. Always consult your healthcare practitioner before adding supplements to your health regimen. Agaricus blazei, like other medicinal mushrooms, contains beta glucans, a group of polysaccharides (complex sugars) that stimulate the immune system. Agaricus also prevents the development of blood vessels needed for the growth of tumors. Chaga (Inonotus obliquus) is found on birch trees and resembles charcoal. It’s been used in Russia for decades to treat various cancers. In scientific studies, this mushroom shows a range of immune-supporting action, including activation of macrophages and B cells, which can produce antibodies. Cordyceps sinensis has been used historically in China for its anti-tumor and immune-boosting properties. Lion’s mane (Hericium erinaceus) possesses anti-tumor and immunomodulatory effects. Maitake (Grifola frondosa) 18 tasteforlife
is a giant mushroom indigenous to Japan. Maitake D-fraction, a polysaccharide compound extracted from the mushroom, is the form most often used in research. In animal studies, maitake D-fraction has slowed the growth of tumors and activated cells that attack cancer, including natural killer (NK) cells and T-cells, which can attack tumor cells. Researchers who incubated human breast cancer cells with Maitake D-Fraction from Maitake Products showed the substance caused significant death of cancerous cells. Another study, conducted in 2013, showed that treating human breast cancer cells with Mushroom Wisdom Maitake D-Fraction changed the expression of hundreds of genes, helping to block the growth of tumor cells. Do not take if you are on blood thinners. Reishi (Ganoderma lucidum)—known as “the mushroom of immortality”—inhibits the growth of some tumors. Do not take if you are on blood thinners or immuno-suppressants.
Shiitake (Lentinula edodes) contains lentinan, a compound that bolsters immunity by activating anti-cancer cell activity. Several clinical trials show that lentinan may extend the lives of those with stomach, colorectal, liver, and pancreatic cancers when used with chemotherapy. Those prone to kidney stones or gout may want to limit or avoid shiitake. Turkey Tail (Trametes versicolor) looks like wild turkey tail feathers. This traditional East Asian medicine has demonstrated anti-cancer effects in leukemia and prostate and colorectal cancers. It can boost the immune systems of women with breast cancer undergoing radiation or chemotherapy. SELECTED SOURCES “Antitumor and Hypoglycemic Activities of Polysaccharides from . . . Inonotus obliquus” by T. Mizuno et al., Internat J of Medicinal Mushrooms, 1999 “Extract from Turkey Tail Mushroom Can Stop Prostate Cancer . . .,” www.LifeExtension.com, 5/27/11 “Genes Related to Suppression of Malignant Phenotype Induced by Maitake D-Fraction in Breast Cancer Cells” by E.N. Alonso et al., 2013; “Maitake (D Fraction) Mushroom Extract Induces Apoptosis in Breast Cancer Cells by BAK-1 Gene Activation” by R. Soares et al., 2011, J Med Food “Lentinan from Shiitake Mushroom . . .” by T. Okamoto et al., Biofactors, 2004 Medicinal Mushrooms for Cellular Defense, Immunity & Longevity by Christopher Hobbs ($3.99, Rainbow Light, 2014)
J U LY 2015
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Chaga (Inonotus obliquus)
Is Curcumin a Cure-All?
Lion’s mane (Hericium erinaceus)
Maitake (Grifola frondosa)
Reishi (Ganoderma lucidum)
Shiitake (Lentinula edodes)
Turkey Tail (Trametes versicolor)
Taste for Life talked with Ajay Goel, PhD, director of Epigenetics, Cancer Prevention, and Cancer Genomics at Baylor Research Institute, Baylor University Medical Center, in Dallas, Texas. Dr. Goel’s specialty is the prevention of gastrointestinal cancers through integrative approaches. He is encouraged by the promise of the medical applications of curcumin. Q: What type of curcumin do you use in your research? A: BCM-95 Curcumin, which is found in the Terry Naturally brand by Europharma. BCM-95 Curcumin is an enhanced absorption curcumin that absorbs up to 10 times better than plain curcumin. Q: Tell us about your research. A: My research focuses on how curcumin could prevent cancer by the way it influences epigenetic activity. Epigenetics examines the relationship between our genes and dietary and environmental influences, and looks at which factors turn certain genes on, and which factors turn them off. When cancer cells flourish, it is partly due to a process called methylation. Methylation suppresses natural anti-cancer activity in the body by silencing certain genes that suppress tumors, circumventing our body’s own defense mechanisms. But curcumin is able to reawaken the sleeping genes.
Q: What evidence supports curcumin as a cancer treatment? A: Cellular, animal, and human clinical trials have expanded the idea of how we can use curcumin alongside conventional chemotherapies and/or radiation therapies. My research shows that curcumin specifically targets cancer stem cells, which are not always fully eliminated by chemotherapy. Breast cancer research has shown that curcumin inhibits the activity of certain enzymes involved with building tissue, which in most cases is a good thing, but not when you’re talking about tumors. Q: Can people with cancer take curcumin if they are receiving treatment? A: This should be discussed with their doctor. In many instances it might be very useful. Tumor cells become resistant to chemotherapy over time, and that’s one of the biggest challenges with conventional treatment. When cancer stem cells are treated with a low dose of BCM-95 Curcumin, they become resensitized to the toxic effects of chemotherapy. READ MORE “Curcumin in Chemoprevention of Breast Cancer” by K. Terlikowska et al., Postepy Hig Med Dosw, 1/2/14 “Curcumin Chemosensitizes 5-Fluorouracil Resistant MMR-Deficient Human Colon Cancer Cells . . .” by M. Shakibaei et al., 1/3/14; “Curcumin Modulates DNA Methylation in Colorectal Cancer Cells” by A. Link et al., 2/27/13, PLOS ONE “Curcumin . . . Is a Chemosensitizer and Radio Sensitizer for Tumors and Chemoprotector and Radioprotector for Normal Organs” by A. Goel and B.B. Aggarwal, Nutr Cancer, 2010
6/15/15 11:34 AM
The Next Chapter in Mushroom Quality... and Identity Assured The Need for Mushroom ID Mushrooms are notoriously tricky to identify. For every remarkable species with distinct benefits, there may be a IDENTITY look-alike that’s fundamentally different at a genetic level. ASSURED So, for as long as humans have been benefiting from medicinal mushrooms, we’ve relied on experts to verify their correct identity. Think of the wisewoman, centuries ago, carefully wild-crafting mushrooms in the Siberian forest to supply her village. Think of mycologists—mushroom specialists—steadily building our body of knowledge to assure you’re getting the exact mushroom you paid for.
DNA Tested, Identity Assured Every marvelous strain carefully qualified and confirmed Whole Life Cycle Preserving the whole mushroom’s profile of beneficial compounds Revered Strains Trusted fungi that have been supporting health for centuries
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Certified Organic by International Certification Services, Inc., Medina, ND, USA
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2015 nutrition chart
a recipe for health W H O L E
F O O D S
S U P P L E M E N T S
Let food be thy medicine; there’s a lot of wisdom to that statement. Yet, we’d like to add a caveat: Supplement when necessary. The reasons people may need extra support vary. Maybe you’re a vegan. Because vitamin B12 is found mostly in meat and animal products, it might be challenging to get enough of this vitamin to sustain a healthy nervous system. Maybe you live in a northern clime and don’t get enough sunlight for your body to produce sufficient vitamin D to protect against certain diseases. If so, you have a lot of company; it’s been estimated that vitamin D deficiencies affect 1 billion people globally. Maybe you’re pregnant or trying to get pregnant. Supplemental folic acid is key to preventing birth defects. For all these reasons and more, supplements help provide peace of mind. Talk with your healthcare practitioner about which supplements might benefit you. The following chart outlines food sources for various nutrients, as well as the RDA (Recommended Dietary Allowances) adults need daily.
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Fights cancer and free radicals.
Wheat germ, almonds and other nuts, cold-pressed vegetable oils. Leafy, green vegetables, green tea, alfalfa. Brown rice, dairy, egg yolks, legumes, soy. Cheese, eggs, fish, poultry, spinach, yogurt. Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ. Whole wheat, eggs, legumes, peas.
Antioxidant necessary for eye health. Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers. Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease. Helps with blood clotting, bone formation, and bone repair. Enhances brain function and energy.
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FOLIC ACID OR FOLATE (B9)
Fights stress; enhances stamina.
B5 (pantothenic acid) B6
Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals. Important in genetic, metabolic, and nervous system Leafy greens, liver, asparagus, health; reduces risk of some birth defects. brewer’s yeast. Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy. Promotes healthy hair, nails, and skin. Brewer’s yeast, dairy, fish, meat, rice bran. Helps transmission of nerve impulses; supports brain Egg yolks, legumes, meat,
Aids healthy circulation and nerves; lowers cholesterol.
Needed for growth and maintenance; reduces high levels of homocysteine.
Essential for energy and immune support.
(d-alpha tocopherol and vitamin E succinate)
Protects against eye disorders, particularly macular degeneration. May reduce risk of cancer, heart disease, and more.
Green, yellow, and orange fruits/ vegetables. Green fruits/vegetables, especially leafy greens. Tomatoes cooked in oil, watermelon. Yellow corn, mangoes, oranges, egg yolks. Cod liver oil, fatty fish, egg yolks, fortified dairy.
Salmon, lobster, shrimp.
425 mg for women;
1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older 400 micrograms; 600 micrograms during pregnancy 2.4 micrograms
90 micrograms for women; 120 micrograms for men 1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men 14 mg for women; 16 mg for men 5 mg
600 IU; 800 IU for ages 71 and older
(Recommended Dietary Allowances and Adequate Intakes)
Animal foods, fish liver oil, brightly 2,300 IU for women; colored fruits/vegetables. 3,000 IU for men
Antioxidant needed for eye and skin health and immunity; may help fight cancer.
BETA CAROTENE Aids in cancer prevention.
below are converted into vitamin A in the body.
VITAMINS & MINERALS A The five carotenoids
Fat–Soluble Vitamins (Remain in the body.)
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by healthcare professionals or product manufacturers.
Necessary for bone building, cellular energy, and enzyme function. Essential for strong bones and teeth and healthy gums; balance with magnesium.
Essential to blood cell production, growth, immune health, and energy. Balances calcium; improves bone and cardiovascular health. Needed for fat and protein metabolism and energy production. Activates enzymes; promotes cell function. Protects against high blood pressure. Anticancer antioxidant; works best with vitamin E.
Helps build blood cells, bone, and collagen.
Dairy, fish, leafy greens, meat, molasses, seafood, seeds, soybeans. Avocados, nuts, seeds, sea vegetables, whole grains. Legumes, beef liver, cereal grains, dark leafy greens, peas. Fruits, dairy, fish, whole grains.
Brewer’s yeast, brown rice, meat, whole grains. Meat, nuts, seafood, soybeans, whole grains. Eggs, fish, liver, meat, leafy greens, whole grains.
Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains. Needed for formation of collagen Alfalfa, bell peppers, brown rice, for bones and connective tissue. root vegetables, soy. Necessary for healthy bones and teeth; improves insulin Dill, fish, meat, olives, some use. vegetable oils, whole grains. Important in immune and reproductive health. Eggs, legumes, seafood, whole grains.
Helps glucose metabolism; enhances energy.
– a difference you can feel
I NTEGRATIVE H EALTH THERAPIES
75 mg for women; 90 mg for men
425 mg for women; 550 mg for men
© 2015 Rainbow Light Nutritional Systems® Santa Cruz, CA 95060
These statements have not been evaluated by the Food and Drug Administration.
Naturally effective therapies for common health issues Balanced formulas for total-body wellness Experience the benefits with no side effects Clinically researched ingredients Safe for long-term use
Side benefits. Not side effects.
An Evidence-Based Approach to Vitamins and Minerals: “Nutrient Recommendations,” National Institutes of Health,
8 mg for women; 11 mg for men
1.8 mg for women; 2.3 mg for men 45 micrograms
320 mg for women; 420 mg for men
18 mg for women (8 mg after age 50); 8 mg for men
25 micrograms for women; 35 micrograms for men 900 micrograms
Apples, carrots, leafy greens, raw Not established nuts, whole grains. Dairy foods (and fortified 1,200 mg for women; substitutes), leafy greens, sardines. 1,000 mg for men
Berries, citrus fruits, leafy greens.
Antioxidant for immune, eye, and skin health.
C (ascorbic acid)
Promotes healthy hair, nails, and skin. Helps transmission of nerve impulses; supports brain function and fat metabolism.
Not strictly water soluble.
eggs, dairy. Brewer’s yeast, dairy, fish, meat, rice bran. Egg yolks, legumes, meat, whole grains.
SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, 2010 Health Benefits and Intake Recommendations by Jane Higdon and Victoria J. Drake ($69.95, Thieme, 2012) “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu, 2015 http:ods.nih.gov, 2015 Supplement Your Prescription by Hyla Cass, MD ($14.95, Basic Health, 2008)
Important Minerals (Remain in the body.)
6/15/15 4:00 PM
TALES OF HOPE
In New Beginnings: The Triumphs of 120 Cancer Survivors ($24.99, Skyhorse Publishing, Inc., 2015), photographer Bill Aron introduces cancer survivors from all walks of life who turned their diagnoses into a positive force. Engaging photographs and compelling narratives can provide hope for anyone diagnosed with cancer. The following excerpt is reprinted with permission.
Troy Blakely, Talent Agent • Age at diagnosis, 44 • Squamous cell carcinoma, 1994 When I was diagnosed, everyone said to me, “You’re the healthiest person I know. You run marathons and eat brown rice all the time. How can you get cancer?” They didn’t know the other side of me, the stress side. I was suddenly challenged with the ultimate fear, losing my life. I started to think about all the things I might miss. It gave me determination to stay and to fight. After that, every occasion became special. I rarely talked about the negatives. They were there, but the best thing I could do was to have a positive attitude. I believe that if you sit around and mope, you will never heal. You have to fight the doubts, the fear, the anger, and all the things that creep in. The mind can do amazing things, both good and bad.
I remember lying awake at night thinking there was something inside of me that could kill me. It was part of me, and somehow I created it. So I owned it. I looked for control and I searched for answers. I constantly asked doctors, “How did I get this?” None of them could fill in that blank. I’m the type of person who is always in control. While going through treatment, I felt incredibly helpless and at the mercy of the doctors. I listened to tapes that were created for cancer patients to visualize healing. I imagined my body attacking the cancer cells. It put me into a completely relaxed, hypnotic state. It gave me a way to be a participant in my treatment, and it kept me from feeling helpless. Instead, I was energized and felt much better.
Those months of treatments gave me a chance to focus on my life and examine my priorities. I was then able to return to my work without fear. I realized that I was damn good at my job and I wanted to continue with the career I had. Since then, my life—work and personal—has been amazing. In a very real sense, cancer rescued me. Instead of being afraid and insecure of who I was, I became who I really am. I’m one of the most blessed people I know. What has happened to me since cancer—my career, becoming a partner at a major talent agency, seeing my son graduate high school and college and get married, and the birth of my grandson—I owe it all to the change I went through. It took facing death to learn to live. TFL
J U LY 2015
6/12/15 8:23 AM
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6/2/15 11:40 AM
SMART SUPPLEMENTS BY JA N E STO D DA R D
HEAL YOUR GUT THE POWER OF PROBIOTICS WHEN YOUR DIGESTIVE SYSTEM IS OUT OF WHACK, LIFE CAN GET UNCOMFORTABLE. NOBODY LIKES TO BE PLAGUED WITH GAS, BLOATING, AND ABDOMINAL CRAMPS, NEVER MIND CONSTIPATION OR DIARRHEA.
If you’ve been experiencing digestive issues, consider taking probiotics—natural beneficial bacteria—to help you get back to feeling good.
What’s Happening in Your Gut Right now, trillions of micro-organisms—some healthpromoting and others disease-causing—live inside your body. The good bacteria living in your digestive tract help you digest food and absorb nutrients. But sometimes the body’s delicate balance gets thrown out of whack, and the bad bacteria start to take over. This is especially true if you are taking antibiotics—which kill the good bugs along with the bad—or if you have yeast, fungi, or parasites in your system. You can rally the troops by ingesting probiotics from food (natural sauerkraut, soured pickles, yogurt with active cultures, kefir, miso soup, kombucha, and kimchi). Or you can take probiotic supplements, which are widely available as tablets, powders, capsules, and beverages.
What You Need for Your Gut Each group of probiotics has different species, and each species has hundreds of strains, says Natasha Trenev, a probiotic expert who has written broadly on the subject. “Some select strains have been found to help protect the body from a variety of health problems, including digestive disorders, bacterial and yeast overgrowth, and lactose intolerance.” In general, strains of Lactobacilli and Bifidobacteria can improve gastrointestinal health. Lactobacillus casei Shirota moves food more efficiently through the gut. Lactobacillus bulgaricus helps relieve symptoms of lactose intolerance. Those with irritable bowel syndrome (IBS) might benefit from Bifidobacterium infantis, Saccharomyces boulardii, and Lactobacillus plantarum, according to the American Gastroenterological Association.
How to Choose Probiotics Check labels to find out the probiotic’s group, species, and strain. Multistrain probiotics offer more benefits. Find out how many organisms will be present when the product is consumed (not at the time of manufacture). Store products according to package instructions, as some need refrigeration. In dry powder or tablet form, bacteria cultures are dormant but become active when inside the stomach and intestines. Aim for a guaranteed count of at least 2 billion colonyforming units (CFUs) of bacteria through a specific expiration date, recommends Trenev. TFL SELECTED SOURCES “An Introduction to Probiotics,” National Center for Complementary and Alternative Medicine,” http://nih.gov/health, 8/08 “Microbiome: Your Body Houses 10x More Bacteria Than Cells,” http://DiscoverMagazine.com “Probiotics in the Prevention and Treatment of Gastrointestinal Infections” by E.S. Huebner and C.M. Surawicz, Gastroenterol Clin of North Am, 2006 “Probiotics: What They Are and What They Can Do for You,” American Gastroenterological Association, 5/13
J U LY 2015
6/16/15 10:22 AM
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J U LY 2015
6/9/15 8:10 AM
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6/2/15 11:39 AM
B Y E VA M I L O T T E
The campaign was launched again during World War II. Meatless Monday was revived once more in 2003 as part of a public health-awareness campaign that aims to address the prevention of certain diseases linked to excessive meat consumption. Why Monday? According to The Monday Campaigns, research indicates that this is the best day to make small, positive changes. Meatless Monday is a growing phenomenon. It’s found in 36 countries and counting. Avoiding meat one day a week is easy with these recipes. SOURCE “History”; “Meatless Monday Goes Global!” www.MeatlessMonday.com, 2015
© KATIE PARKER
During the First World War, families were encouraged by the US government to limit their consumption of certain foods to help the war effort. “Wheatless Wednesday” and “Meatless Monday” were introduced to an enthusiastic response. Over 13 million families pledged to do their part by consuming no meat or wheat on certain days.
J U LY 2015
6/16/15 1:04 PM
With two types of cheese, spiced black beans, and a tangy sour cream and Greek yogurt sauce, these quesadillas are hearty, cheesy, and totally comforting. BLACK BEAN AND GOAT CHEESE QUESADILLAS NV
1. In a large bowl, lightly mash beans with a fork and then stir in half the salt, crushed red pepper, and cilantro. Set aside.
From The High-Protein Vegetarian Cookbook by Katie Parker with Kristen Smith, PhD, RD, LD ($23.95, Countryman Press, 2015)
2. In another bowl, combine yogurt, sour cream, onion powder, garlic powder, and remaining salt.
25 minutes prep time ■ serves 2
1 N–K V–N K K 2 N N 2 2 1 2
c no-salt-added black beans, drained and rinsed tsp fine sea salt (or to taste), divided tsp crushed red pepper, divided c fresh cilantro, chopped, divided c 2 percent plain Greek yogurt Tbsp sour cream tsp onion powder tsp garlic powder whole-wheat tortillas oz goat cheese oz Fontina cheese, shredded (N c) tsp olive oil, divided Cilantro, salsa, or sour cream for serving (optional)
3. Spoon half of yogurt mixture on one tortilla. Spoon half of bean mixture on half of tortilla, and sprinkle with half of the goat cheese and Fontina cheese. Fold tortilla over and press down. Repeat with other tortilla and remaining ingredients. 4. Heat K teaspoon of the oil in a nonstick skillet. Place a tortilla in the skillet. After 2 to 3 minutes, lift quesadilla, add another K teaspoon of oil, and cook other side of the quesadilla until golden brown. Repeat with remaining tortilla and oil. 5. Top with cilantro, salsa, or sour cream, if desired. Per serving: 433 Calories, 19 g Protein, 54 g Carbohydrates, 8 g Fiber, 16 g Total fat (6 g sat, 6 g mono, 2 g poly), 650 mg Sodium, Folate, Calcium, Iron, Magnesium, Manganese, Phosphorus, Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B12, Copper, Potassium, Zinc
6/11/15 11:10 AM
© JANNAH EILANIE SZEIBERT
LEMON HERB BARLEY SUMMER VEG PLATTER DNV From Roberto’s New Vegan Cooking by Roberto Martin ($32.50, Da Capo Press, 2015)
50 minutes prep time ■ serves 10
Lemon Barley 2 5 3 1 N N 10 1
c dried barley c water Tbsp Garlic Oil (recipe follows) tsp Dijon mustard Zest and juice of 1 lemon c flaxseed c chives, sliced very thin large basil leaves, chopped fine fresh rosemary sprig, leaves only, minced Kosher salt and freshly ground black pepper to taste
Grilled Vegetables 4 portobello mushrooms, stems and top skin removed, gills scraped off with a spoon Garlic Oil (recipe follows), as needed Kosher salt and freshly ground black pepper to taste 1 bunch asparagus, tough ends removed 2 red bell peppers, quartered lengthwise and seeds removed 2 medium zucchinis, cut diagonally into N-inch-thick slices 2 yellow squash, cut diagonally into N-inch-thick slices 1 eggplant, cut into N-inch-thick rounds To make barley: 1. Rinse barley in cold water. 2. In a large saucepan bring water and barley to a simmer over high heat. Cover and reduce heat to low. Cook barley until tender but not mushy, about 25 minutes. Drain any excess liquid and allow barley to cool. 3. While barley is cooking, whisk Garlic Oil, mustard, lemon zest, and lemon juice in a medium bowl. 4. In a large bowl, combine barley, Garlic Oil and lemon mixture, flaxseed, and herbs. Season with salt and pepper. Cover and set aside.
GARLIC OIL DGNV
To make vegetables: 1. Cut portobellos into K-inch strips.
30 minutes prep time ■ makes about 21⁄2 cups
2. In a medium bowl toss mushrooms gently with a drizzle of Garlic Oil. Season with salt and pepper. Mound mushrooms on a sheet tray, leaving room for other ingredients. Using same bowl, repeat process with remaining vegetables. Be sure to maintain vegetables separately. 3. Heat an outdoor grill and be aware of your grill’s hot spots. Using metal tongs, grill vegetables 1 or 2 varieties at a time, turning and flipping as necessary. Be sure to grill eggplant until it is charred and floppy. 4. Arrange grilled vegetables on a large platter and arrange barley salad next to grilled vegetables. Serve immediately or cover loosely and hold warm until needed. Barley and grilled vegetables are good for 4 days refrigerated. Kitchen Note: Serve this dish alone or with a simple salad of mixed greens and spinach. If you have leftovers, stuff the grilled veggies between bread for a great cold sandwich. Serve with a side of lemon barley.
From Roberto’s New Vegan Cooking by Roberto Martin ($32.50, Da Capo Press, 2015)
2 c extra-virgin olive oil 12 whole garlic cloves 1 tsp kosher salt 1. Place oil and garlic cloves in a small saucepan over low heat for 25 minutes. Monitor garlic; golden brown is okay, but don’t let cloves fry or get dark. 2. When done, turn off heat and allow to cool. When oil has cooled, purée oil and garlic with salt until completely smooth. 3. Strain oil into a container or squeeze bottle. The oil will keep for 2 weeks in the refrigerator. The oil will most likely solidify in the fridge, but it only takes about 5 minutes on the counter to be melted and ready. Kitchen Note: Garlic oil is very versatile. It can be used in place of extra-virgin olive oil in any dressing, drizzled over soups, or used as a marinade for grilled vegetables.
Per serving: 222 Calories, 7 g Protein, 36 g Carbohydrates, 10 g Fiber, 7 g Total fat (1 g sat, 3 g mono, 1 g poly), 21 mg Sodium, Vitamin C, Manganese, Vitamin B1 (thiamine), B3 (niacin), Iron, Selenium, Vitamin A, B2 (riboflavin), B6, Folate, Copper, Magnesium, Phosphorus, Potassium
J U LY 2015
6/16/15 1:07 PM
© KATIE PARKER
This wrap is full of texture from the quinoa, carrots, and cashews, and a smooth (vegan!) sun-dried tomato aioli adds creaminess and tons of flavor. The combination of fiber-filled veggies and proteinpacked quinoa and tofu makes this a tasty meatless option. FRESH VEGGIE AND QUINOA WRAP WITH SUN-DRIED TOMATO AIOLI DV From The High-Protein Vegetarian Cookbook by Katie Parker with Kristen Smith, PhD, RD, LD ($23.95, Countryman Press, 2015)
45 minutes prep time ■ serves 5
Veggie Quinoa Wrap K Tbsp olive oil 1 clove garlic, minced 1 c tricolor quinoa 2 c reduced-sodium vegetable broth 1 c packed spinach, chopped 1 c packed romaine leaves, chopped 1 c grated carrot K c alfalfa sprouts 2 Tbsp chopped fresh basil 3 Tbsp unsalted roasted cashews, chopped 1 Tbsp Dijon mustard 5 whole-grain tortillas
1. To make filling: Pour oil and garlic in a saucepan over medium heat. When you start to smell garlic cooking, add quinoa and toast for a few minutes. Pour in broth, bring to a boil, and then reduce to a simmer and cover for 15 to 20 minutes. Allow to cool.
Vegan Sun-Dried Tomato Aioli K c sun-dried tomatoes (not in oil) 1 (16-oz) container silken tofu 3–4 fresh basil leaves 2 Tbsp fresh lemon juice V–N tsp salt (or to taste) N tsp ground pepper V tsp ground cayenne (optional) N c extra-virgin olive oil
4. To assemble: Spread a couple of heaping spoonfuls of aioli onto a tortilla. Top with a couple scoops of quinoa/veggie filling.
2. Stir spinach, romaine, carrot, sprouts, basil, cashews, and mustard into cooled quinoa. Taste to assess salt and spice level. If you want to add more, go for it. 3. To make aioli: Soak sun-dried tomatoes in water for 5 minutes. Drain, place in a food processor, and pulse until finely chopped. Add tofu, basil, lemon, and spices, and process until smooth. Slowly add oil with processor running.
5. Fold two sides of the tortilla into the middle. Wrap, keeping it as tight as possible. Cut in half. Per serving: 513 Calories, 17 g Protein, 63 g Carbohydrates, 4 g Fiber, 22 g Total fat (4 g sat, 12 g mono, 5 g poly), 491 mg Sodium, Vitamin A, Manganese, Iron, Copper, Magnesium, Vitamin B3 (niacin), C, Phosphorus, Vitamin B1 (thiamine), B2 (riboflavin), E, Folate, Calcium, Potassium, Zinc
6/11/15 11:12 AM
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relief natural solutions to get moving again
Creak, pop! One in five American adults experiences painful joints (mostly due to osteoarthritis or rheumatoid arthritis), and when sore joints from sports injuries, overuse, and strain associated with being overweight get added in, that’s a whole lot of achiness nationwide. Joints are complicated structures that “rely on bone, muscle, and ligaments all working together to provide a full range of motion,” says Holly Lucille, a Los Angeles-based naturopath. Understanding the source of your joint pain or inflammation is important, she adds, in order to pinpoint the most effective remedy. It could be an autoimmune disease such as rheumatoid arthritis, but in other cases, food sensitivities can be the culprit. Natural remedies offer a powerful and safe way to ease symptoms and promote joint healing. “Multiple studies demonstrate that natural remedies can be more effective than their pharmaceutical counterparts,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic! The exciting part of giving a natural remedy a go, he adds, is that, unlike conventional medications that come with side effects, herbal healers tend to give “side benefits.” For example, while you might try an herb like turmeric for a swollen knee, while taking this multipurpose herb, you could end up also soothing your heartburn.
6/11/15 12:28 PM
continued from page 37
MEET FOUR MAJOR PAIN RELIEVERS 1. Turmeric The Indian spice turmeric contains an active ingredient called curcumin that reduces inflammation in a variety of ways, including the down-regulation of COX-2 enzymes; suppressing COX-2 enzymes is also the way NSAIDs like aspirin and ibuprofen work. When inflammation quiets down, joints feel less painful and stiffness fades away. Dr. Teitelbaum likes combining curcumin with the herb boswellia. “This combination was shown in a head-on study to be more effective than the commonly prescribed drug Celebrex,” he says. Although it is fine to try these herbs while also taking a prescription arthritis or pain medication, if you go that route, Dr. Teitelbaum suggests using both the herb and medication for six weeks to
reach the full effect of the herb. Then try tapering off the conventional pain medication to see if the herb alone can do the trick. Skip turmeric if you have gallstones. 2. Comfrey Studies confirm that comfrey cream outperforms conventional medications when it comes to ankle sprains and brings the added benefit of stimulating tissue repair. “Comfrey cream excels when it comes to all sorts of joint pain, but especially any pain traced back to osteoarthritis,” says Dr. Lucille. She recommends trying it alone or combined with other herbs. “Many of my patients get even better results when they pair comfrey cream with an oral curcumin supplement. I consider this my one-two punch for joint pain.”
3. Collagen Collagen is a protein found throughout your body, especially in your connective tissue. Collagen supplements, in a form called collagen hydrolysate, can improve symptoms for those with osteoarthritis and other joint problems. In one study, 80 people with aching knees or hips due to osteoarthritis took either 2 grams of collagen or a placebo every day for 70 days. By the end of the study, those taking the collagen reported less pain and were able to do more physical activities. 4. Andrographis Andrographis has a long history of use in both Ayurvedic and traditional Chinese medicine. It’s better known as an immune-booster, but it is gaining recognition for
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inflammatory powers and potential healing of rheumatoid arthritis. People with rheumatoid arthritis who supplemented with andrographis in a recent study experienced fewer tender or swollen joints. A key way that andrographis serves as an antiinflammatory is by reducing the expression of several pro-inflammatory proteins. Consult your healthcare practitioner before adding supplements to your regimen. TFL
Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
bonus benefits With conventional joint pain medications, you open yourself up to the potential for harmful side effects. It’s a different story with natural remedies, which can improve health in multiple ways, giving you “side benefits.” For example:
Immune booster, treats the common cold, eases symptoms of ulcerative colitis
Smoothes wrinkles as a beauty aid
Wound healing, bruise healing, improves gout
Cancer risk reduction, decreased depression, treats heartburn/indigestion
SELECTED SOURCES “Andrographis,” www.WebMD.com “Andrographolide Induces Cell Cycle Arrest and Apoptosis in Human Rheumatoid Arthritis Fibroblast-like Synoviocytes” by J. Yan et al., Cell Bio Toxicol, 2/12 “Arthritis,” Centers for Disease Control and Prevention, www.CDC.gov “BCM-95 Curcumin and Bospure Boswellia Shown Superior to Prescription Drug for Osteoarthritis Pain,” http://NaturalSavvy.com “Comfrey: A Clinical Overview” by C. Staiger, Phytother Res, 10/12 “Comfrey Root: From Tradition to Modern Clinical Trials” by Christiane Staiger, Wien Med Wochenschr, 2/13 “Effect of the Novel Low Molecular Weight Hydrolyzed . . . BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial” by A.G. Schauss et al., J Agric Food Chem, 4/12 “Efficacy of an Andrographis paniculata Composition for the Relief of Rheumatoid Arthritis Symptoms: A Prospective Randomized Placebo-Controlled Trial” by R.A. Burgos et al., Clin Rheumatol, 8/09 Personal communication: Jacob Teitelbaum; Holly Lucille, 4/15 “Regulation of COX and LOX by Curcumin” by C.V. Rao, Adv Exp Med Biol, 2007
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Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption activity) and/ or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363, Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only.
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
4/30/15 7:40 tasteforlife 39AM 6/9/15 12:13 PM
6/15/15 12:25 PM
GLUTEN FREE FOCUS B Y L I S A FA B I A N
GOOD MORNING! GLUTEN-FREE CEREALS
ON A WEEKDAY MORNING, TIME IS OF THE ESSENCE. Rushing to get out the door, many people rely on a bowl of cereal to start the day. But if you eat gluten free, you may have found that you’ve exhausted the choice of dry cereals that come in cardboard boxes. That’s where these satisfying recipes come in. Some are served hot and some cold. But they’re all safe for those with gluten sensitivities.
NUTTY COCONUT GRANOLA Reprinted with permission from Meatless in Cowtown © 2015 by Laura Samuel Meyn and Anthony Head, Running Press, a member of the Perseus Books Group.
50 minutes prep time ■ makes about 5 cups
3 K K K K N 1 K K K 1
c gluten-free old-fashioned rolled oats c coarsely chopped pecans c coarsely chopped walnuts c raw pepitas (pumpkin seeds) or sunflower seeds c unsweetened shredded coconut or sweetened shredded coconut c raw golden flaxseeds (optional) tsp ground cinnamon tsp kosher salt c pure maple syrup c coconut oil or canola oil Tbsp vanilla extract
1. Preheat oven to 300°F. Line a 13x9x2-inch glass baking dish with parchment paper. 2. Combine oats, nuts, pepitas, coconut, flaxseeds, if using, cinnamon, and salt in a large bowl; toss to mix well. © JASON VARNEY
3. Heat syrup, oil, and vanilla in a small, heavy saucepan over mediumlow heat, stirring just until syrup thins and mixture is heated through, about 2 minutes. Pour hot syrup mixture over oat mixture; using a spatula, fold syrup into dry ingredients until they are evenly moistened. 4. Transfer oat mixture to prepared baking dish and bake, stirring occasionally, until granola is lightly browned and fragrant and nuts are toasted, about 45 minutes. Let cool. Store in an airtight container at room temperature. Can be prepared up to 1 week ahead. Per serving: 423 Calories, 9 g Protein, 32 g Carbohydrates, 6 g Fiber, 29 g Total fat (13 g sat, 4 g mono, 6 g poly), 102 mg Sodium, Manganese, Copper, Vitamin B1 (thiamine), Iron, Magnesium, Phosphorus, Zinc
APRICOT QUINOA PORRIDGE Reprinted with permission from Super Seeds © 2014 by Kim Lutz, Sterling Publishing Co.
20 minutes prep time ■ serves 2
K 1K 1 N
c quinoa, rinsed cups gluten-free nondairy milk Tbsp maple syrup c chopped dried apricots
1. Combine all ingredients in a small saucepan. 2. Bring to a boil. 3. Cover and reduce heat. Simmer for 15 minutes. Per serving: 270 Calories, 7 g Protein, 51 g Carbohydrates, 5 g Fiber, 5 g Total fat (2 g mono, 1 g poly), 125 mg Sodium, Vitamin E, Manganese, Copper, Phosphorus, Iron, Magnesium, Zinc, Vitamin B2 (riboflavin), Calcium, Potassium
J U LY 2015
6/15/15 3:32 PM
CREAM OF AMARANTH
Reprinted with permission from Super Seeds © 2014 by Kim Lutz, Sterling Publishing Co.
Reprinted with permission from Super Seeds © 2014 by Kim Lutz, Sterling Publishing Co.
5 minutes prep time ■ serves 1
30 minutes prep time ■ makes 3 cups
K c Basic Amaranth (recipe follows) N c toasted almond slices (or N c shelled hemp seeds, toasted) N c raisins N tsp cinnamon Hemp milk or other gluten-free nondairy milk, warmed, to taste 1. Scoop warm, cooked amaranth into a cereal bowl. 2. Add almond slices (or toasted hemp seeds, if using) and raisins. 3. Sprinkle with cinnamon.
3 c water Pinch of salt (optional) 1 c amaranth 1. Combine water, optional salt, and amaranth in a small saucepan over medium-high heat and bring to a boil. 2. Cover, reduce heat, and simmer for 25 to 30 minutes, or until liquid is absorbed. 3. Fluff with a fork before serving. Per serving: 122 Calories, 5 g Protein, 22 g Carbohydrates, 3 g Fiber, 2 g Total fat (1 g sat, 1 g poly), 9 mg Sodium, Manganese, Copper, Magnesium, Phosphorus, Iron, Zinc
4. Top with warmed hemp milk, or other nondairy milk, and serve. Per serving: 512 Calories, 12 g Protein, 92 g Carbohydrates, 12 g Fiber, 15 g Total fat (2 g sat, 8 g mono, 4 g poly), 52 mg Sodium, Biotin, Vitamin E, Copper, Magnesium, Manganese, Phosphorus, Vitamin B2 (riboflavin), Iron, Vitamin B6, Potassium, Zinc, Vitamin B1 (thiamine), B3 (niacin), Calcium, Molybdenum
For a guide to nutrition breakdowns, see page 6.
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
CHOCOLATE CHIA SEED-RASPBERRY PUDDING From the Taste for Life test kitchen
10 minutes prep time + 4 hours chill time ■ serves 4
2 c gluten-free dairy-free chocolateflavored milk beverage (almond, coconut, rice, or soy) L c chia seeds 1 Tbsp honey K tsp vanilla extract K c fresh raspberries 1. In a small bowl, stir together chocolate milk, chia seeds, honey, and vanilla extract. 2. Cover bowl and place in fridge for a minimum of 4 hours. 3. Top each serving with V cup of fresh raspberries. Serve. Per serving: 153 Calories, 3 g Protein, 23 g Carbohydrates, 6 g Fiber, 6 g Total fat (1 g sat, 1 g mono, 3 g poly), 83 mg Sodium, Vitamin E, Calcium, Manganese, Phosphorus, Vitamin B1 (thiamine), Iron
tasteforlife 41 4/9/15 11:43 AM
6/15/15 3:32 PM
KEEPING BUGS AT BAY PROTECT YOURSELF FROM TICKS AND OTHER BITERS IF YOU LIVE IN A PART OF THE COUNTRY WHERE TICKS ABOUND, YOU LIKELY ALREADY KNOW HOW IMPORTANT IT IS TO PROTECT YOURSELF FROM THEM AND FROM LYME DISEASE AND THE OTHER SERIOUS ILLNESSES THEY CARRY. BUT THOSE IN PLACES WHERE TICKS ARE NOT PLENTIFUL CAN NO LONGER FEEL QUITE SO SECURE. Researchers at the Cary Institute of Ecosystems Studies predict that our warming climate will awaken ticks earlier in the year and send them into areas where they haven’t lived before, including colder parts of the country and higher elevations. This makes protection critical for a longer part of the year than was previously necessary.
Barrier Protection When you’re heading out into grassy or woodsy areas that ticks call home, wear lightcolored, long-sleeved shirts and long pants. Complete your outfit with closed-toe shoes and socks high enough to tuck your pants into. And be sure to dress your children the same way.
Use Essential Oils
Try Fresh Herbs
Several herbal essential oils have proven to be viable alternatives to the chemical DEET for protection from biting insects such as mosquitoes and ticks. Look for a repellent that includes combinations of these essential oils: rose geranium, coriander, peppermint, eucalyptus, cedarwood, and/ or citronella. Researchers have found that essential oils of citronella, clove, geranium, and sweet basil possess “repelling activities of the same magnitude as the repellent DEET” against ticks. If you want to make your own, mix the essential oils into a base of apple cider vinegar and vegetable oil.
Citronella, lemongrass, lemon thyme, and lemon balm see a lot of use as natural mosquito repellents. Rubbing lemongrass leaves on your skin camouflages your scent, making it harder for pests to zero in on you. Catnip is another effective mosquito deterrent, 10 times more effective than DEET, according to research cited by the American Chemical Society.
Check Yourself When you get home, do a tick check, even if you’ve used a repellent or spent time only in your backyard. Pay attention to the places ticks gravitate to: the scalp, armpits, groin area, and behind the ears and knees. TFL
SELECTED SOURCES The Essential Herbal for Natural Health by Holly Bellebuono ($19.95, Shambala Publications, 2012) “In Northeast, Weather Changes May Mean More Ticks, Earlier” by Randy Dotinga, www.HealthDay.com, 2/27/15 Rosemary Gladstar’s Medicinal Herbs by Rosemary Gladstar ($14.95, Storey Publishing, 2012)
J U LY 2015
6/11/15 4:04 PM
5/27/15 11:57 AM
WEIGHING IN B Y D AV E C L A R K E
WINNING AT WEIGHT LOSS USE FIBER TO LOSE WEIGHT AND GUARD AGAINST DISEASE WHEN IT COMES TO WEIGHT LOSS, FIBER MAY NOT BE A MAGIC BULLET, BUT IT PLAYS AN IMPORTANT ROLE IN THE NEVER-ENDING DRAMA THAT IS YOUR BATTLE TO BEAT THE BULGE. Fiber is a carbohydrate that cannot be digested. It doesn’t burn calories. It doesn’t shred fat. It just helps you feel full so you eat less—as much as 15 percent less according to Appetite, an international research journal specializing in behavioral nutrition. For example, because it is rich in fiber, eating an apple before lunch reduces the amount of calories people consume. And it may not just be the fiber. Crunching and chewing a piece of whole fruit takes longer to eat than prepared foods. It also stimulates the senses, so it may be perceived as more satisfying than softer foods. The act of chewing stimulates the production of saliva and stomach juices and those can help you feel sated sooner too.
What Kind of Fiber? Fiber comes in two main forms: soluble and insoluble. Soluble fiber dissolves in water and slows down the rate at which sugars and fats are absorbed into your bloodstream, giving you a steady supply of energy. Insoluble fiber does not dissolve in water and helps food pass through your digestive system, making it an ideal remedy for constipation.
You can find both types of fiber in fruits, vegetables, legumes, nuts, and grains. Good examples of soluble fiber include oat bran, beans, and dried peas. Good examples of insoluble fiber are seeds, whole-grain bread, celery, and tomatoes. If the fiber occurs naturally in a food source, it is considered dietary fiber. If the fiber is synthetically added to a food product to boost fiber content, it is considered functional fiber. Functional fibers are either manufactured or extracted from a plant or animal. Dietary fiber, because it occurs naturally, is generally considered best. Aim for a variety of fibers and fiber sources to help trim your waist.
J U LY 2015
6/16/15 10:37 AM
continued from page 44
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For more information, please call: 1-877-696-6734 or visit our website www.newnordicusa.com These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. To make sure this product is right for you, always read the label and follow the instructions. Testimonials are not proof of efficacy.
how to get more fiber into your diet Swap: 1 cup whole-wheat spaghetti (6.3 g fiber) for regular spaghetti (2.4 g fiber). 1 cup long-grain brown rice (3.5 g fiber) for 1 cup long-grain white rice (0.6 g fiber). 3 cups air-popped popcorn (3.5 g fiber) for 1 cup potato chips (1.4 g fiber). 1 slice whole-wheat bread (3 g fiber) for 1 slice white bread (0.6 g fiber).
Swap: Whole fruits for fruit juices. Raw veggies for chips and crackers. Legumes for meats several times a week in chili and soup.
How Much Fiber? According to the Institute of Medicine’s Dietary Reference Intakes, women should consume 25 grams (g) of fiber daily, and men, at least 38 g to reap all the health benefits fiber offers. Many of us aren’t getting nearly that much, instead eating just 10 to 15 g per day. In addition to fiber’s contribution to weight loss, one recent study from the University of Massachusetts Medical School found that simply eating 30 g of fiber a day can lower blood pressure and improve your body’s response to insulin. In fact, several studies show that a higher intake of cereal fiber and whole grains protects against metabolic syndrome, a cluster of factors—including overweight, high blood pressure, high triglycerides, low HDL (good) cholesterol, and high insulin levels—that increases the chances of developing heart disease and Type 2 diabetes. Other studies link high-fiber diets with a reduced risk of digestive diseases including certain types of irritable bowel syndrome. Eating dietary fiber, particularly insoluble fiber, is linked to a 40 percent lower risk of diverticular disease. TFL SELECTED SOURCES “Fiber,” www.WebMD.com “Fiber: The New Fat Fighter” by Sharlene K. Johnson, www.FitnessMagazine.com “Fiber: Start Roughing It,” Harvard School of Public Health, www.hsph.harvard.edu “Making One Change—Getting More Fiber—Can Help with Weight Loss” by Nancy Ferrari, Harvard Health Publications, www.Health.Harvard.edu, 2/17/15 “Soluble and Insoluble Dietary Fibre Intake and Risk Factors for Metabolic Syndrome and Cardiovascular Disease in Middle-Aged Adults . . .” by F.B. Moreno et al., Nutr Hosp, 12/1/14
J U LY 2015
6/16/15 1:09 PM
4/28/15 8:43 AM
But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.
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3/23/15 12:42 PM
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