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July 2016

Edition of Taste for Life ®

FREE!

Packing for a picnic

Fight inflammation Sun safety Blueberry season

C O M P L I M E N TA RY

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[ nutrition plus ] Vitamin

vitamin C Vitamin C is a highly effective antioxidant that may regenerate other antioxidants (such as vitamin E). It protects DNA and RNA, and other nutrients in the body, from free radical damage. Also known as ascorbic acid, this vitamin is essential for the synthesis of collagen—a structural component of blood vessels, bones, ligaments, skin, and tendons. Vitamin C even plays an important role in the synthesis of brain neurotransmitters, which affect mood. Results of a recent study suggest that vitamin C might be used therapeutically in the prevention or reduction of anxiety. Research also suggests vitamin C is involved in the metabolism of cholesterol and may positively affect cardiovascular health. Often recommended for the common cold, vitamin C has been found to shorten the duration of cold symptoms.

Do you need a supplement?

A water-soluble vitamin that’s easily damaged or destroyed, vitamin C cannot be produced in the human body. Research shows that high doses of C may protect against cataracts as well as lead toxicity.

Daily supplementation with 500 milligrams (mg) of vitamin C can improve blood vessel dilation. Because it also appears to decrease the risk for other diseases such as cancer, one recent study recommends taking as much as 1 gram of C daily, along with a diet rich in fruit and vegetable sources of this vitamin. Getting some vitamin C at each meal may be best. ● FOOD SOURCES

SERVING

VITAMIN C (MG)

Red bell pepper

K cup, raw

95

Strawberries

1 cup, whole

85

Orange juice

¾ cup

93

K cup, cooked K medium

Broccoli Grapefruit

RECOMMENDED DIETARY ALLOWANCE (RDA)

Life Stage

Age

Males (mg/day)

Females (mg/day)

Children

1 to 3 years

15

15

51

4 to 8 years

25

25

38

9 to 13 years

45

45

Adolescents

14 to 18 years

75

65

Adults

19 and up

90

75

SELECTED SOURCES “Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo Controlled Trial” by I.J. de Oliveira et al., Pak J Biol Sci, 1/15 • “Examining the Evidence for the Use of Vitamin C in . . . the Common Cold” by K.A. Heimer et al., J Am Acad Nurse Pract, 5/09 • “Vitamin C,” Linus Pauling Institute, www.lpi.OregonState.edu, 1/14/14 • “Vitamin C: Is Supplementation Necessary for Optimal Health?” by F. Deruelle and B. Baron, J Altern Complement Med, 12/08

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[ contents ]

july 6 health front Kids prefer French fries • Exercise thwarts cancer • Strength training for longer life • More

10 pack a basket Celebrate National Picnic Month with helpful tips and recipes.

14 healthy choices Foods and supplements to fight inflammation.

18 let the sun shine Enjoy the outdoors without damaging your skin.

22 dinner on the double Easy summertime grilling ideas.

6 10 featured recipe MINTED WATERMELON SALAD

26 health & beauty Strategies for thin hair.

31 market gourmet Blueberry-Pineapple Parfaits.

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[ covering health ]

tasteforlife

®

[ recipe finder ] 11 Minted Watermelon Salad Roasted Carrot Hummus

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR

Donna Moxley EDITORIAL ASSISTANT

Kelli Ann Wilson DIRECTOR, CREATIVE AND INTERACTIVE

Justin Rent

31 Blueberry-Pineapple Parfaits

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com CLIENT SERVICES DIRECTOR—RETAIL

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Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR

Bob Mucci, 978-255-2062 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

222 West Street, Suite 49, Keene, NH 03431 603-283-0034

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august coming in

• Kids’ supplement chart • Gluten-free grain salads • Nail care tips

Published monthly by Taste for Life®, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. 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 this magazine may not be reproduced in whole or in part without express permission of the publisher.

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

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

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[ health front ]

NEWS THAT’S GOOD FOR YOU

fries v. apples It may not be much of a surprise that most children would opt for French fries over apple slices, but a new study suggests a healthy compromise.

Cornell University researchers provided kids with chicken nuggets from a fastfood restaurant. Some were given fries unless they specifically asked for apple slices instead. The others were given apple slices unless they requested fries. The following day, each child was offered the opposite choice. Most kids chose the fries in both cases.

“A more realistic solution would be to offer a smaller portion of fries with apples,” said researcher Brian Wansink, PhD. “That way, children aren’t forfeiting their favorite food; they are just eating less of it.”

SELECTED SOURCES “Apples or Fries,” Cornell Food & Brand Lab, 5/6/16 • “The Limits of Defaults: Why French Fries Trump Apple Slices” by B. Wansink and D.R. Just, BMC Res Notes, 5/16

physical activity thwarts 13 cancers

A new study linked higher levels of leisure-time physical activity to lower risks for 13 types of cancer. Researchers looked at data from 1.4 million people in 12 studies from the US and Europe. Comparing participants with high levels of activity to those with low levels revealed lower risks of cancers of the liver, lungs, Exercise increases blood flow to the kidneys, colon, bladder, recbrain, which appears to offer some tum, breast, head and neck, protection from Alzheimer’s disease and several other types. and other forms of dementia. A “Healthcare professionals new study from the University of counseling inactive adults Kentucky found higher blood flow to should emphasize that most the brain in people who were more of these associations were physically fit. evident regardless of body SOURCES “Study: Regular Exercise at Any Age Might size and smoking history,” the Stave off Alzheimer’s,” University of Kentucky, 5/16/16 authors wrote.

The study found somewhat higher risks of prostate cancer and malignant melanoma in the most active adults, but the overall risk of total cancer was 7 percent lower.

Did you know?

SOURCE “Association of Leisure-Time Physical Activity with Risk of 26 Types of Cancer in 1.44 Million Adults” by S.C. Moore et al., JAMA Cardiology, 5/16/16

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fruit may lower cancer risk

Teenage girls who eat a lot of fruit may be reducing their risk for breast cancer. In fact, eating three servings a day was linked to a 25 percent lower risk by middle age.

Apples, bananas, and grapes were particularly associated with a lower risk, while oranges also seemed to offer protection. Fruit juice did not appear to confer benefits.

SOURCE “Fruit and Vegetable Consumption in Adolescence and Early Adulthood and Risk of Breast Cancer . . .” by M.S. Farvid et al., BMJ, 5/11/16

strong signs of longer life “The secret to a longer and healthier life may not be available in pill form, but it may look like a barbell,” says Jennifer Kraschnewski, MD, an advocate of strength training for older adults. She led a new study of more than 30,000 adults ages 65 and older, and determined that lifting weights or doing pushups can add years to life.

Participants who reported that they did strength training at least twice a week were 46 percent less likely to die from any cause during the 14-year study.

“Strength training can be done at home and many exercises don’t actually require equipment,” Dr. Kraschnewski said. She suggested pushups, abdominal crunches, and leg squats. Joining a gym can offer additional benefits, and gyms often have trainers who can help create an exercise regimen.

The American College of Sports Medicine/American Heart Association recommends at least two sessions of strength training per week, as well as 150 minutes of moderateintensity aerobic activity such as brisk walking.

SOURCE “Seniors: Pump Iron, Live Longer,” www.nlm.nih.gov/MedlinePlus, 5/4/16

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BY LISA FABIAN

Food isn’t the only consideration when packing for a picnic.

Bring these essentials with you for a safe and stress-free outing.

Basket or large tote to pack everything in

Blanket

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Bug repellent

Corkscrew or bottle opener

Frisbee and other games

Ice packs to keep food chilled

Napkins

Tableware

Broad-spectrum sunscreen

Sunglasses and hats

Trash bags

Utensils

Water and other beverages

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Gluten Free

Whether on a hillside, in a forest, at the beach, or in a park, eating outside somehow makes everything taste better. Plus it’s fun! Pack up a picnic with these recipes that can easily be transported to the great outdoors.

Minted Watermelon Salad

Roasted Carrot Hummus

From Naturally Lean by Allyson Kramer ($22.99, Da Capo, 2016)

From the Taste for Life test kitchen

2 c cubed and seeded watermelon (about 1-inch cubes) Zest of 1 lemon (about 1 tsp) K tsp salt 1 Tbsp freshly squeezed lemon juice 2 Tbsp chopped fresh mint leaves

10 min prep time serves 4

1. Place watermelon in a medium-size bowl. Toss with lemon zest, salt, and lemon juice.

2. Fold in chopped mint leaves. Let rest for 10 minutes before serving. Best if served chilled.

1K 3 2 1 3 N K K

c (K-inch cut and peeled) carrots garlic cloves, peeled 40 min prep time tsp olive oil c cooked chickpeas serves 6 makes approx Tbsp tahini (sesame paste) 1K cups c lemon juice tsp ground cumin tsp ground coriander Small pinch of ground cayenne pepper N c water, plus additional as needed Salt and freshly ground black pepper to taste

3. Store in an airtight container in the refrigerator for up to 3 days.

1. Preheat oven to 400°. Place carrots and garlic on a roasting

Per serving: 31 Calories, 1 g Protein, 7 g Carbohydrates, 1 g Fiber, 299 mg Sodium, ★★ Iron, ★ Vitamin C

pan. Toss with oil. Roast, turning occasionally, until carrots are tender, approximately 20 minutes.

2. Remove carrots and garlic from oven and let cool completely.

3. Transfer carrots and garlic to a food processor or high-speed blender. Add chickpeas, tahini, lemon juice, spices, water, and salt and pepper to taste. Blend until smooth. If hummus is too thick, add additional water, 1 tablespoon at a time, until it reaches a thick yet spreadable consistency.

Kitchen Note: Pack baked tortilla chips, whole-grain crackers, and sliced veggies to serve with the hummus.

Per serving: 120 Calories, 4 g Protein, 14 g Carbohydrates, 4 g Fiber, 6 g Total fat (1 g sat, 3 g mono, 2 g poly), 79 mg Sodium, ★★★★ Molybdenum, ★★★ Vitamin A, ★★ Copper, Manganese, ★ Vitamin B1 (thiamine), C, Folate, Phosphorus, Zinc

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[ healthy choices ]

BY JANE EKLUND

your antiinflammation plan helpful foods and supplements

Inflammation can cause pain—and when you’re in pain, you just want it to stop.

But what’s the right approach?

Increasingly, researchers and healthcare practitioners suggest that diet can play a major role in reducing chronic inflammation, which leads to chronic conditions including heart disease, stroke, cancer, Alzheimer’s, diabetes, depression, arthritis, and inflammatory bowel diseases.

How Inflammation Works We’re all familiar with the inflammatory response— it’s the body’s way of protecting us from bacteria and viruses. Short-term, it’s a good thing. The pain and swelling that occur when you twist your ankle, for instance, help it to heal and remind you not to 14

step on it until it does. But an overactive immune system can trigger chronic inflammation even when there are no invaders to battle. That can lead to persistent pain.

Start with Your Diet Certain foods cause inflammation, and they’re associated with some of the illnesses triggered by inflammation. If you experience chronic pain, try reducing your consumption of red meat, processed meats like hot dogs and sausage, white bread and pastries, fried foods, soda and other sugary drinks, and margarine and lard.

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eat the rainbow

Cruciferous veggies are a great addition to an anti-inflammation diet. Try broccoli, Brussels sprouts, cabbage, and cauliflower.

probiotics for pain

Probiotic supplements deliver healthy bacteria to your gut. These “good bugs” help treat the pain and bloating that come with irritable bowel syndrome. Consider taking 10 billion colony forming units (CFUs) daily.

When you’re thinking about which foods can ease pain, think vegetables, vegetables, vegetables—with a side of fruit.

To reduce inflammation, eat more whole foods and less processed foods. The Mediterranean diet, with its emphasis on vegetables, fruit, whole grains, fish, nuts, and omega-3 oils, will help quell inflammation and also promote physical and mental health.

Be sure to feature plenty of these inflammation-fighting foods in your meal plan: ■ Olive oil ■ Green leafy veggies such as spinach, kale, and collards ■ Nuts, especially almonds and walnuts ■ Fatty fish (tuna, sardines, salmon) ■ Fruits (strawberries, blueberries, cherries, oranges) ■ Flax, pumpkin, and hemp seeds ■ Garlic

Look at Your Lifestyle Once you’ve put the right foods to work for you, you can enhance their anti-inflammatory effects through lifestyle changes. If you smoke, quit.

Exercise every day—walking is a great way to start. Shuck any excess pounds as excess weight is inflammatory. Avoid excessive use of alcohol.

Keep stress in check.

It’s all about being healthy and, when it comes to eating, ramping up the plants. ● SELECTED SOURCES “6 Top Anti-Inflammatory Foods for Runners” by Andrew Raines, Trail Runner, 3/30/15 • “Buzzed on Inflammation” by Brent Bauer, Mayo Clinic Health Letter, https://HealthLetter.MayoClinic.com • “Can Supplements Help with Pain?” by Kara Mayer Robinson, 7/9/15; “What Is Inflammation?”, 9/5/14, www.WebMD.com • “Foods that Fight Inflammation,” Harvard Women’s Health Watch, 10/26/15 • “How an Anti-Inflammatory Diet Can Relieve Pain as You Age”

by Chronic Conditions Team, Cleveland Clinic, 11/6/15

beyond curry!

The spice turmeric, which is often used in curries, contains an active ingredient called curcumin that reduces inflammation. Curcumin is also available in supplement form.

If you experience chronic pain, try reducing your consumption of red meat, processed meats like hot dogs and sausage, white bread and pastries, fried foods, soda and other sugary drinks, and margarine and lard.

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LET COLOR BE YOUR GUIDE TO

Superfood Fruit & Vegetables Have you ever heard someone say that you should “eat the rainbow” every day?

Eating the rainbow means consuming lots of delicious fruit and vegetables. And it’s great advice, considering these superfoods are among the most nutrient rich foods nature has to offer.

Fruit and vegetables fall into six different color categories: Red, orange, yellow, green, purple/blue and brown/white. Each color carries its own set of unique disease fighting chemicals called phytochemicals (phyto means plant). Phytochemicals have a variety of functions, in addition to giving plants their beautiful colors. They help keep the plant itself healthy and, when we eat them, offer us powerful antioxidants that work to protect our cells from free radicals that can damage our cells.

Filling half your plate with a colorful variety of fruit and vegetables is a key factor to developing a healthy lifestyle. They provide complex carbohydrates, a wide range of vitamins and minerals, and those important phytochemicals our bodies need to stay healthy. They also help us maintain a healthy weight, protect us against the effects of aging, and reduce the risk of cancer, heart disease, high blood pressure and other chronic diseases.

The best way to get the nutrients your body needs is through the foods you eat. Enjoy the summer bounty of colorful fruit 9 and vegetables and be assured you are giving your body some of the best nourishment possible.

To learn more about eating the rainbow and where to find superfoods throughout our stores, please join us on Thursday, July 28 for a Superfood Store Tour.

Register at your nearest Lunds & Byerlys or call 952-548-1400 for more information and to reserve your spot.

by Janice Cox, RD, LD Lunds & Byerlys Corporate Dietitian 16

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Here are a few examples of how eating a variety of naturally colorful foods can help benefit your overall health and wellness.

For more information and recipes visit: www.lundsandbyerlys.com/nourish

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Coconut Vanilla Panna Cotta

with Roasted Berries & Balsamic Reduction Silky and light, this melt-in-yourmouth panna cotta is an Italian classic with a coconut twist. It’s high in flavor with superfruit berry compote for a delicious antioxidant boost. Vivere in gustoso salute!

(Live in tasty health!) serves

6

INGREDIENTS: Panna Cotta Coconut oil for ramekins 1N cups Lunds & Byerlys Organic 2% Milk 1 envelope Knox Unflavored Gelatin 1 14-oz. can coconut milk L cup Wholesome Sweetener Organic Cane Sugar 1 vanilla bean 1 tsp. pure vanilla extract

Berries 4 cups mixed fresh berries — blueberries, raspberries, blackberries, strawberries (quarter strawberries) 1 Tbsp. Wholesome Sweetener Organic Cane Sugar 1 Tbsp. lemon juice Drizzle Alessi White Balsamic Reduction, Raspberry Infused

TO PREPARE: Lightly oil 6 ramekins. In small bowl pour ¼ cup milk and top with gelatin. Stir and let sit for 10 minutes to soften gelatin. In small saucepan pour coconut milk and remaining 1 cup of milk; add sugar and vanilla bean (split bean, scrape out seeds and add seeds and bean to sauce pan). Over medium heat slowly bring the mixture to a simmer, stirring often. Cook at a gentle simmer for 5 minutes to extract flavor from the vanilla bean and dissolve the sugar. Remove from heat, add gelatin mixture and stir to combine and dissolve gelatin. Add the vanilla extract. Remove vanilla bean and at the top of the bean, pinch and run your fingers down the bean to extract all flavor and juices, adding juices to pan. Strain milk mixture into large measuring

cup and divide between ramekins. Chill for 4 hours or overnight.

Heat oven to high broil. Place berries on noncorrosive 9 x 13 baking dish. Sprinkle with sugar and lemon juice.

Gently toss to coat berries. Place in center of oven under broiler for 5–8 minutes or until berries pop and just start to sweat juices. Do not overcook. Remove from oven and cool. Cover and chill in refrigerator.

(Roasted berries can be made up to two days ahead.)

To serve, run a sharp knife around the edge of the ramekins, invert onto plates to release panna cotta.

Spoon roasted berries overall and drizzle with Alessi White Balsamic Reduction. Serve immediately.

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BY ALAN SIDDAL

Let the

Sun Shine . . . but be protected

18

We all know the drill.

Overexposure to sunlight can cause a host of ill eects, ranging from temporary sunburn to longterm damage. Skin cancer can be a direct result of ultraviolet (UV) radiation.

Applying sunscreen early and often is a key step in preventing sun damage.

But some sunscreens cause their own harm. Nearly all conventional sunscreens contain chemical ďŹ lters. Several of the chemicals may disrupt the hormone system, and many have been found to cause allergic reactions. They may even harm marine life.

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Think zinc

Zinc oxide, which helps deflect the sun’s rays, is a safer alternative to those chemicals. Zinc-based sunscreens that contain beeswax and herbal offerings such as plant butters, aloe vera, chamomile, and calendula are also soothing and protective. The Environmental Working Group (EWG) recommends that the zinc used in sunscreens be coated with inert chemicals that reduce chemical reactions caused by the sun.

The most widely used chemical in conventional sunscreens is avobenzone, which provides good protection from UVA rays. But avobenzone breaks down in sunlight, so it is usually paired with more toxic chemicals.

These include oxybenzone, which acts like estrogen in the body. EWG says oxybenzone is “found in nearly every chemical sunscreen.”

Other hormone-disrupting chemicals that are common in sunscreen include octinoxate and homosalate.

Choose a zinc-based screen instead, and boost your body’s sun-protective attributes with the following supple-

ments. They don’t replace the need for sunscreen, but they can give you a head start. ® Recent studies have found that silibinin—an active compound in milk thistle extract—protects skin cells in at least two ways. It kills sun-damaged cells before they can cause skin cancer, and it protects healthy cells from UV damage. ® Antioxidant vitamins C and E enhance your internal defense against sun damage. ® An extract of a Central American fern called Polypodium leucotomos was found to protect skin from UV radiation in a 2015 study.

Sun-damaged skin can benefit from a variety of remedies. Consider the following: ® Hyaluronic acid (or hyaluronan) has been shown to increase the moisture content of dry skin. People who took 120 milligrams (mg) per day for six weeks saw significant improvements.

® Vitamins A, C, D, and E help preserve skin collagen—the protein that keeps skin firm and supple. ® Creams and lotions containing herbs such as lavender, marshmallow root, calendula, and plantain can help soothe sunburn pain. ® Aloe vera gel disinfects while easing the heat from affected skin.

It can also act as a natural sunscreen. ® A compress made from cooled green tea and a clean cloth will reduce redness and inflammation when applied to skin. Drinking green tea provides benefits that can work from within.

SELECTED SOURCES “How to Select a Sunscreen,” American Academy of Dermatology, www.AAD.org • “Ingestion of Hyaluronans (Molecular Weights 800 k and 300 k) Improves Dry Skin Conditions . . .”

by C. Kawada et al., J Clin Biochem Nutr, 2015 • “Milk Thistle Compound Backed for UV Skin Protection”

by Nathan Gray, www.NutraIngredients-USA.com, 2/4/13 • “Prevention Guidelines,” Skin Cancer Foundation, www.SkinCancer.org • Rosemary Gladstar’s Medicinal Herbs by Rosemary Gladstar ($14.95, Storey Publishing, 2012) • “Sun Protection in a Pill: The Photoprotective Properties of Polypodium leucotomos Extract” by N. El-Haj and N. Goldstein, Int J Dermatol, 2015 • “The Trouble with Sunscreen Chemicals: EWG’s 2014 Guide to Sunscreens,” Environmental Working Group, www.EWG.org

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New sunscreen permits D production

Sunscreen is important for limiting our exposure to ultraviolet radiation that can harm the skin both in the short term (sunburn) and long term (skin aging, skin cancer). But sunscreens with significant sun protection factor (SPF) also greatly limit the skin’s ability to produce vitamin D. Boston University Medical Center researchers have developed a sunscreen that allows for both benefits.

The researchers removed certain ingredients from the new sunscreen— known as Solar D—and determined that it allowed for up to 50 percent more production of vitamin D while maintaining its sun protection. The product is available in Australia and is expected to be available in the US this summer.

SOURCE “Researchers Develop Concept for New Sunscreen That Allows Body to Produce Vitamin D,” Boston University Medical Center, 2/1/16

Did You Know?

Look for a broad-spectrum sunscreen that protects against UVB rays (the ones that burn) and UVA rays (the ones that prematurely age your skin).

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[ just for Kids ]

farm fresh!

Color me!

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[ dinner on the double ]

BY EVA MILOTTE

turn up the heat! fun foods for the grill

When you think of summertime grilling, you probably imagine the old standbys: hamburgers, hot dogs, chicken, fish, and perhaps corn on the cob. But how about firing up the grill and lightly charring

lemon wedges to squeeze over salmon? Or maybe grilling some refreshing grapes, pineapple, peaches, watermelon, or bananas to add unexpected flavor to a fruit salad?

There are plenty of foods out there that can benefit from a little time over the flames. Here are some fun ideas to try. We’ve also included serving suggestions for these foods to make quick and tasty summer meals.

Hungry, but don’t have time to prepare a big meal?

Let these easy suggestions guide you to fast and flavorful dishes.

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Romaine lettuce heads

Serve with: Caesar salad dressing, grilled chicken, croutons, grated Parmesan cheese

Avocado halves

Stu with: tuna salad, chicken salad, egg salad, or hummus

Frozen artichoke hearts

Serve with: Whole-grain pasta tossed with olives, garlic, lemon juice, and olive oil

Whole-grain bread

Serve with: Sliced turkey breast, pesto, and provolone cheese

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Bragg Healthy Lifestyle Products The Bragg Healthy Lifestyle philosophy is “You are what you eat, drink, breathe, think, say and do.”

The Braggs believe in apple cider vinegar’s cleansing, healing and energizing properties. Now you can enjoy Bragg Organic Apple Cider Vinegar in a variety of refreshing beverages. Bragg’s unique salad dressings bring you a healthy, tasty alternative with all the best of the Bragg tradition of healthy eating and living.

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[ health & beauty ]

BY DAVE CLARKE

thinning hair? try these natural, effective strategies

A woman’s relationship with her hair goes through many phases, from honeymoon to hatred, sometimes in the same day. Hairstyles come and go but one thing remains constant—when it comes to the mane event, thinning hair is the enemy.

The problem of thinning hair, while mostly associated with men, is an issue for more women than most people realize.

Mary Gail Mercurio, MD, an associate professor of dermatology at the University of Rochester Medical Center in Rochester, NY, says as many as 5 percent of women under 30 and 60 percent of those older than 70 are affected. Others, such as Shabina Ahmed, MD, an endocrinologist with Johns Hopkins Community Physicians, say up to 10 percent of premenopausal women might be affected by hair loss.

Female-pattern hair loss, also known as alopecia, can begin as early as the late teens. It is often genetically caused and, instead of a bald spot on the top of the scalp as is common in men, there is thinning over the crown. Besides heredity, thinning hair can also be caused by: ■ Harsh hair treatments (such as coloring) or styling (extreme high heat).

■ Twisting or pulling your hair (sometimes diagnosed as trichotillomania).

■ Prescription drugs (including those to thin blood or lower high blood pressure).

■ Thyroid disease.

■ Iron deficiency (consult your healthcare professional before supplementing your iron intake).

■ Stress, which can cause hair loss six to 12 weeks later. Hair may take up to six to 12 months to grow back.

■ Pregnancy, which can cause hair to thicken due to increased estrogen production; consequently, 26

postpartum, there can be temporary hair loss.

■ Polycystic ovarian syndrome, which occurs when the ovaries produce more testosterone than a woman needs; the result is male pattern baldness or thinning hair.

As challenging as hair loss can be, several natural solutions have proven effective in combating thinning hair.

Omega 3s The nutrients in omega-3 fatty acids (found in salmon, sardines, herring, or mackerel) can help you maintain a healthy head of hair.

Seafood not your thing? Get omega 3s from freshly ground flaxseeds sprinkled on your cereal or salads, or crack open some walnuts.

GLA The essential omega-6 fatty acid known as gamma linolenic acid (GLA) can be found in black currant oil or evening primrose oil. GLA taken in capsules or soft gels (consider taking 500 milligrams of either, twice daily) can also reduce hair loss. The results could take six to eight weeks, so be patient.

Mix it up The Journal of Cosmetic Dermatology reported a study in which 80 women with mild female-pattern hair loss took a combination of fish oil, black currant oil, vitamin E, vitamin C, and lycopene supplements daily for six months. The results were noteworthy: 87 percent had increased hair density, their hair strands became measurably thicker in diameter, and almost 90

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percent of the women reported decreased hair loss. Here’s what the women in the study took: Fish oil

460 mg

Black currant oil*

460 mg

Vitamin E

5 mg

Vitamin C

30 mg

Lycopene

1 mg

* Consult your healthcare professional first, as this can lower blood pressure in those who already have low blood pressure, and it can also slow clotting.

If your hair loss is due to alopecia, you needn’t change your hair care routine if there is no underlying structural problem with your hair. Although washing, coloring, or perming hair can cause hair loss or damage, changing your hair care routine is unnecessary if your hair loss is the result of a hereditary condition. ● SELECTED SOURCES “Effect of a Nutritional Supplement on Hair Loss in Women” by C. Le Floc’h et al., J Cosmet Dermatol, 3/15 • “The Root of Hair Loss in Women,” Johns Hopkins Medicine, www.HopkinsMedicine.org, 7/1/15 • “Six Tips for Healthy Hair and Skin,” www.DrWeil.com • “This Supplement Combo Reduced Hair Loss in 90% of the Women Who Took It” by Jessica Chia, www.Prevention.com, 2/10/15

Up to 10 percent of premenopausal women might be affected by hair loss.

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[ nature's best ]

a healthy, hearty salad Pasta Salad with Grilled Summer Vegetables From 100 Best Vegan Recipes by Robin Robertson ($16.99, Houghton Mifflin Harcourt, 2016)

8 oz radiatore or other small pasta 40 min L c plus 2 Tbsp olive oil prep time 3 Tbsp cider vinegar serves 4 K tsp sugar K tsp salt N tsp dry mustard V tsp freshly ground black pepper 1 c halved cherry tomatoes N c chopped fresh parsley or basil 1 small zucchini, cut into N-inch slices 1 small yellow squash, cut into N-inch slices 1 red bell pepper, seeded and diced 1 red onion, diced 1 c white mushrooms, quartered or sliced

1. Preheat grill and lightly oil a grill basket. Bring a pot of salted water to a boil and cook pasta until it is al dente, about 10 minutes. Drain well and transfer to a large bowl.

2. In a small bowl, combine the L cup oil, vinegar, sugar, salt, dry mustard, and black pepper. Pour enough of dressing onto pasta to coat. Add cherry tomatoes and parsley and toss to combine.

3. In a separate bowl, combine zucchini, yellow squash, bell pepper, onion, and mushrooms. Add remaining 2 tablespoons oil and season with salt and black pepper. Toss to coat. Transfer vegetables to grill basket.

Place grill basket onto hot grill and cook until vegetables are grilled on outside and slightly tender on inside, 12 to 15 minutes. Add grilled vegetables to pasta mixture and toss to combine.

Per serving: 472 Calories, 10 g Protein, 52 g Carbohydrates, 4 g Fiber, 27 g Total fat (4 g sat, 18 g mono, 4 g poly), 86 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Vitamin B1 (thiamine), B2 (riboflavin), Folate, ★★★ Vitamin B3 (niacin), Copper, ★★ Vitamin B6, Molybdenum, Phosphorus, ★ Vitamin A, Biotin, Pantothenic acid, Iron, Magnesium, Manganese, Potassium, Zinc

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[ healthy pick ] Tomatoes

To make a simple summer dish, stack sliced ripe tomatoes alternately with sliced fresh mozzarella cheese. Drizzle with olive oil and garnish with baby arugula or fresh basil. Add salt and pepper to taste.

Nutrition Facts Serving Size

1 large tomato Amount Per Serving

Calories

33

Fiber

2.2 g

Protein

1.6 g

Fat

0g

Carbohydrates

7g

NUTRIENTS: Calcium, Magnesium, Potassium, and Phosphorus; Vitamins A, C, and K. SELECTED SOURCES “Basic Report: 11529, Tomatoes, Red, Ripe, Raw, Year Round Average,” National Nutrient Database for Standard Reference, http://ndb.nal.usda.gov • The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006)

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[ quick tips ] Blueberries

blueberries July is National Blueberry Month, and there are many reasons to celebrate this beloved fruit. Packed with antioxidants, this nutritional powerhouse is a tasty and healthy summer treat.

■ Blueberries are beneficial for cardiovascular health and cancer prevention, as well as vision, brain, and digestive health.

■ Ongoing research suggests that blueberries may be therapeutic in the early stages of prostate cancer, and may even prevent it.

■ Blueberries are low in calories: A 1-cup serving has just 84 calories, almost no fat, and an entire day’s worth of fiber.

■ Nutritionally dense blueberries contain vitamins A, C, and K, and minerals phosphorus and potassium.

■ Blueberries also contain manganese, which aids the body in converting carbohydrates and fats into energy and aids bone development. ● SELECTED SOURCES “Blueberries, Raw,” National Nutrient Database for Standard Reference, http://ndb.nal. usda.gov • “Five Super Foods for Your Heart” by Carol Sorgen, www.WebMD.com • “Health Benefits of Blueberries: 5 Reasons to Eat More Blueberries” by Amy Boulanger, www.MedicalDaily.com, 6/12/13

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[ market gourmet ] Recipe

Blueberry-Pineapple Parfaits From US Highbush Blueberry Council, www.BlueberryCouncil.org

1 c plain Greek-style yogurt

maple syrup, and pineapple.

1 c diced fresh pineapple

2. In four small wine glasses or

K c granola K c shredded coconut, toasted

prep time serves 4

1. In a small bowl combine yogurt,

2 Tbsp maple syrup 1K c fresh blueberries

15 min

parfait glasses spoon alternate layers of pineapple mixture, blueberries, granola, and coconut.

Per serving: 196 Calories, 5 g Protein, 34 g Carbohydrates, 4 g Fiber, 5 g Total fat (4 g sat), 72 mg Sodium, ★★★★★ Manganese, ★★ Vitamin B2 (riboflavin), C, ★ Vitamin B1 (thiamine), B3 (niacin), B6, B12, E, Folate, Calcium, Phosphorus, Zinc

© BLM PHOTOGRAPHY

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