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Natural Beauty Fix the frizzies. page 23

Food Essentials Meet the award winners! page 40

tasteforlife July 2016

®

allergy

relief

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Annual Adult

Nutrition Chart Inside! page 24

CRUSH YOUR COMFORT ZONE • ANTI-INFLAMMATION PLAN • SHARPEN FOCUS

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JULY 2016

18

Allergy Relief

Breathe easy with natural treatments.

24

Taste for Life 2016 Nutrition Chart

Learn what good nutrition can do for you.

28

Summer Feasting

Fresh, fast, and flavorful grill recipes.

31

Crushing Your Comfort Zone! How it improves your life.

37

Fight Inflammation with Food Improve your immune response through diet.

40

Food Essentials Award Winners

Don’t miss these products!

31 28

18

37

departments 7 Editor’s Note 11 News Bites

Exercise delivers cognitive benefits • Yoga may ease asthma • How anxiety changes your brain • More

23 Natural Beauty Fix the frizzies.

26 Natural Picks 34 Weighing In

A holistic approach to flat abs.

42 Smart Supplements

Remedies that benefit your brain.

46 Herbal Helpers

© MARTIN POOLE

Keep bugs away with nontoxic products.

For more health & wellness resources visit

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EDITOR’S NOTE

tasteforlife

®

Leaving the Shire In last month’s note, I talked about how the only way we expand our worlds is if we leave our comfort zones. After all, if the hobbit never left the shire, there wouldn’t be much of a story! As I began writing “Crushing Your Comfort Zone” (page 31), I knew I had to put my money where my mouth was and pledged to go hang-gliding. My biggest adventure last year was zip lining through the treetops at Morningside Flight Park in Charlestown, NH. After I survived that, Josh Laufer (pictured here) told me about Morningside’s tandem hang-gliding program. The idea of being more than 2,000 feet in the air on what looked like a glorified kite prompted an initial response of “I would never do that!” Never say never. tasteforlife 2016 Often, the worst thing about an experience is how we torture ourselves about it beforehand. In the weeks before the event, I worried I would have a panic attack on the ground or, worse yet, in the air. But the day of the flight, everything happened quickly. Before I knew it, Laufer and I were high Mineral Fusion in the air behind a tiny aircraft that sounded Sheer Moisture unnervingly like a lawnmower. Once we released Lip Tint from the towline, though, the primary sensation was one of peace. I don’t understand aerodynamics, but I immediately understood that we were not going to plummet to the ground. Tandem hang-gliding went from something I would never do to something I would definitely do again. Check out our videos at www.TasteforLife.com/comfort-zone. Our bodies’ own healing powers could be considered another law of nature. Read about how our immune system can be stimulated to soothe allergies (page 18), how certain foods can help prevent inflammation and chronic disease (page 37), and the natural remedies that can strengthen brain power (page 42).

editor’s pick

To your health,

Lynn Tryba

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director—Retail Judy Gagne (x128) Client Services Director— Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell

Editorial Advisory Board

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 Maria Noël Groves, RH (AHG), is a registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 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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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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news bites foods, supplements & prevention MIND MATTERS

Exercise BOOSTS MEMORY Exercise can enhance memory and thinking skills by improving mood and sleep and reducing stress and anxiety. It encourages the production of chemicals that affect the growth of blood vessels in the brain and the number, survival, and health of new brain cells. “Engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” said neurology instructor Scott McGinnis, MD, of Harvard Medical School. He suggested establishing exercise as a habit, similar to taking a prescription medication. Cognitive benefits can take up to six months to develop, but exercise should be a lifelong habit. SOURCE “Exercise Can Boost Your Memory and Thinking Skills,” HEALTHbeat, Harvard Medical School, 4/28/16

LIVING COLOR

Purple corn OFFERS BENEFITS We don’t see much purple corn in this country, but it is sold in certain markets, and extracts are also available. The corn is used in a popular sweet drink in South America (often with pineapple), which can be turned into an alcoholic drink. Recent studies have shown that anthocyanins in the purple corn have antidiabetic effects that may also lower blood pressure. One study found that purple corn has a higher antioxidant capacity than blueberries. Purple (or blue) corn is the same species as the corn we are familiar with, but the more colorful varieties have higher levels of cell-protecting antioxidants. The purple pigment demonstrates anti-inflammatory capabilities and may impede the development of colon cancer. SELECTED SOURCES “Anti-diabetic Effect of Purple Corn Extract . . .” by B. Huang et al., Nutr Res Pract, 2/15 ■ “The Potential Health Benefits of Purple Corn” by Kenneth Jones, HerbalGram, 2005

STEP BY STEP

Yoga MAY EASE ASTHMA Yoga can have a positive effect on symptoms and quality of life in people with asthma. Researchers analyzed the results of 15 studies that included more than 1,000 people with asthma and found small improvements from yoga practice. Most participants had mild to moderate asthma. SOURCE “Yoga May Have Health Benefits for People with Asthma,” by Wiley, www.EurekAlert.org, 4/26/16

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news bites

foods, supplements & prevention

STRESS TEST

ANXIETY TRIGGERS brain change We’ve all experienced it: Faced with a tough decision, we let stress get the better of us and make a poor choice. Scientists at the University of Pittsburgh have zeroed in on why that might happen. They determined that anxiety disengages a region of the brain called the prefrontal cortex (PFC). The PFC is vital for flexible decision-making. Based on trials with anxious rats, the Pittsburgh researchers made two observations. First, anxiety has a negative effect on decision-making when conflicting distractors are present. Second, bad decisions made during a time of anxiety involve a numbing of neurons in the PFC. So it’s more than just a “feeling” of stress that affects decision-making: It’s an actual physical change. “Anxiety disengages brain cells in a highly specialized manner,” said lead researcher Bita Moghaddam, PhD. If you’re looking for an anxiety reducer, gentle exercise can be very effective. Yoga and t’ai chi are popular options, but a brisk walk can also do the job. Adaptogenic herbs can help with stress and anxiety. Consider ashwagandha, rhodiola, or ginseng. Sipping an herbal tea is also effective. Try chamomile or lemon balm. SOURCE “Just Made a Bad Decision?” University of Pittsburgh, 3/15/16

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news bites

foods, supplements & prevention

NIX THE JITTERS If you’re experiencing a bout of anxiety, certain foods and drinks may worsen the situation, according to the staff at Massachusetts General Hospital. Avoid caffeinated drinks like coffee or tea, cut out foods with high levels of sugar and refined carbohydrates, don’t drink alcohol, and stay away from food additives like aspartame and food coloring (Red #40; Yellow #5). On the other hand, anxiety-relieving foods include cashews, spinach, and oysters (all are high in zinc); turkey, eggs, and fish (tryptophan); broccoli, beans, and asparagus (folate); and yogurt, bananas, and nuts (magnesium). SOURCE “Feeling Frazzled? Certain Foods Can Help Reduce Anxiety,” by Massachusetts General Hospital, Mind, Mood & Memory, 3/16

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news bites

foods, supplements & prevention PRODUCE AISLE

Vitamin C-rich foods BOOST EYE HEALTH Eating a diet rich in vitamin C appears to offer protection from cataracts, according to new research. It may reduce progression of the condition by a third. Benefits were seen from consuming C-rich foods such as citrus fruits, cantaloupe, kiwi, broccoli, and dark green, leafy vegetables. In this study, vitamin C in supplement form did not confer the same benefits. The researchers tracked pairs of female twins for ten years. At the start of the study, they found that those who ate about two servings per day of fruit and two of vegetables had a 20 percent lower risk of cataracts compared to those who ate less. Ten years later, participants who reported eating at least twice the recommended dietary allowance (RDA) for vitamin C had a 33 percent lower risk of cataract progression. Vitamin C is a powerful antioxidant that is normally found in high concentrations in fluid inside the eye. The RDA for women is 75 milligrams (mg) of vitamin C. For men, it’s 90 mg. SELECTED SOURCES “Eating Foods High in Vitamin C Cuts Risk of Cataract Progression by a Third,” American Academy of Ophthalmology, 3/23/16 ■ “Fruits and Vegetables to Fight Cataracts” by Roni Caryn Rabin, The New York Times, http://well.blogs.NYTimes.com, 3/25/16

Did you know? Eating fresh fruit daily may help prevent heart attacks and strokes, according to a new study of more than half a million adults. Those who ate the most fruit also had lower blood pressure and blood sugar compared to less frequent fruit eaters. SELECTED SOURCES “Fresh Fruit Associated with Lower Risk of Heart Attack and Stroke,” University of Oxford, 4/6/16 ■ “Fruit Every Day Might Help Your Heart, Researchers Say,” www.nlm. nih.gov/MedlinePlus, 4/6/16

INFANT HEALTH

FISH MAY BENEFIT baby’s brain Eating fish during pregnancy may have a positive impact on the baby’s brain, according to recent research. In a study of mice, Japanese researchers examined the effects of a diet that was high in omega-6 fatty acids and low in omega 3s. They found smaller brains in the newborns and poor emotional behavior when the mice reached adulthood. The researchers noted that a similar dietary pattern has become more common in people, who consume more oils that are rich in omega 6s and less fish, which is rich in omega 3s. A diet that includes a good balance of omega 6s and omega 3s has been shown to improve the development of brain functions. This study reinforces the idea that eating more fish during pregnancy can enhance the child’s health. SOURCE “Why Fish Intake by Pregnant Women Improves the Growth of a Child’s Brain,” Tohoku University, 1/14/16

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GLUTEN FREE FOCUS

PEACH PERFECT DID SOMEBODY SAY “PIE”?

© EVA KOLENKO

B Y L I S A FA B I A N

Fresh, seasonal peaches come around once a year, and their season is short. To make the most of this favorite fruit, take this dessert along to your next party for everyone to enjoy—whether they’re gluten free or not.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 7. For a Gluten-Free Blueberry Crisp recipe, visit tasteforlife.com/gf-blueberry-crisp

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PEACH PIE GnV

PIE CRUST GnV

From Gluten-Free Wish List by Jeanne Sauvage ($29.95, Chronicle Books, 2015)

From Gluten-Free Wish List by Jeanne Sauvage ($29.95, Chronicle Books, 2015)

4 c peeled and sliced fresh peaches

¼ c Jeanne’s Gluten-Free All-Purpose Flour (recipe follows)

¾ c granulated sugar, plus ½ ¼ V N 1 2 1

70 min

more for sprinkling prep time. tsp ground cinnamon Makes 1 (9-inch) pie tsp ground nutmeg tsp ground ginger serves 10 tsp salt Pie Crust for a double-crust pie (recipe follows), refrigerated Tbsp unsalted butter, cold and cut into small pieces egg beaten with 1 Tbsp water, for egg wash

1. Preheat oven to 425°. 2. Place peaches in a large bowl. Add flour, sugar, cinnamon, nutmeg, ginger, and salt and mix with a large spoon to combine—be sure that peaches are well coated with mixture. 3. Remove pan lined with crust from refrigerator and pour in filling. Dot top of filling with butter. Place dough for top crust over filling, seal edges, and make small slits in top of dough in a few places to make vents for steam to escape. Brush top of dough with egg wash and sprinkle with additional sugar. 4. Bake for 25 minutes. Lower oven temperature to 350° and bake for another 35 minutes. Crust should be golden brown but not burned. Start watching it at around 25 minutes to make sure it doesn’t burn. Per serving: 418 Calories, 3 g Protein, 53 g Carbohydrates, 3 g Fiber, 21 g Total fat (13 g sat, 6 g mono, 1 g poly), 39 mg Sodium, ★★★ Manganese, ★★ Vitamin A, ★ Vitamin B3 (niacin)

JEANNE’S GLUTEN-FREE ALLPURPOSE FLOUR dGnV From Gluten-Free Wish List by Jeanne Sauvage ($29.95, Chronicle Books, 2015)

1N c brown rice flour 1N c white rice flour 5 min 1 c sweet (white) rice prep time flour (glutinous makes 4K rice flour) cups 1 c tapioca flour Scant 2 tsp xanthan gum In a large bowl, whisk together brown rice flour, white rice flour, sweet rice flour, tapioca flour, and xanthan gum. Transfer to an airtight container.

2K c Jeanne’s Gluten-Free All-Purpose Flour 1 Tbsp granulated 30 min sugar prep time + N tsp salt 30 min chill time Makes 1 (9-inch) 1 c unsalted butter, cold and double crust cut into pieces 1 Tbsp vinegar (optional; apple cider vinegar is a good choice) 4 to 7 Tbsp ice-cold water (use as little as possible) Tapioca flour for dusting 1. In a large bowl, mix together allpurpose flour, sugar, and salt with a spoon. Add butter and use your fingers or a pastry cutter to rub butter into dry ingredients. This will take a bit of time, so work as quickly as you can so butter doesn’t get warm and start to melt into dough. Mixture should look like wet sand mixed with pebbles of varying sizes. (You can mix the butter in by hand to get a feel for the dough, but you can also pulse the ingredients in a food processor.) 2. Rub vinegar (if using) into mixture by hand. Add water 1 tablespoon at a time, rubbing it into mixture. Add just enough water to create a dough that holds together but isn’t wet. 3. Divide dough into two equal pieces, shape them into disks, and wrap each disk. Refrigerate disks for about 30 minutes, or until disks are cool and nicely firm but not rock hard—65° to 67°. If disks become rock hard, remove them from refrigerator and leave them on a counter to warm up to 65° to 67° (but no warmer) before rolling. 4. Dust tapioca flour over a rolling surface and a rolling pin. Remove a disk of dough from refrigerator and unwrap it. Place dough on rolling surface and sprinkle tapioca flour over dough. The key to successfully rolling out gluten-free pie-crust dough is to go slow and use a light touch. If dough starts cracking, slow down and don’t press as hard with rolling pin. Carefully

and patiently roll out dough into a round that is 12 inches in diameter (it should be about 3 inches larger than pie pan). If dough sticks to rolling pin, sprinkle more tapioca flour over top of dough. While you’re rolling dough, it should be cool but not too cold. It should roll fairly easily and should not break while you’re rolling it. If it does break a little bit, just smooth dough over breaks. If dough seems too cold, and it’s hard to roll and is breaking a lot, stop and let it warm up a little before you continue. Alternately, if dough is floppy and seems to be sweating, then it’s too warm and should be refrigerated for a while longer to cool it down. 5. Next, roll dough around rolling pin to transfer it to pie pan. Sprinkle tapioca flour over surface of dough. Place rolling pin on one edge of dough and wrap dough around roller until you’ve gotten all dough onto rolling pin. If dough is at right temperature, it should roll easily around pin without breaking. If dough breaks a lot while you’re rolling it around pin, it’s a bit too cold. Stop and let dough warm up a bit before proceeding. 6. Place rolling pin at edge of pie pan and unroll dough onto pie pan so pan is covered evenly. Carefully press dough into place in pan. Proceed slowly, starting in middle of pan and working out to bottom corners and then up sides. If dough breaks, use your fingers to smooth dough back together. 7. When dough reaches rim of pan, press it onto rim. Finally, press down and carefully tear off any dough that hangs over rim. 8. Place pie pan in refrigerator while you roll out second disk of dough. Store dough-lined pan or disks of dough individually wrapped in plastic wrap in refrigerator for up to 3 days. For long-term storage, use a metal pie pan, wrap dough-lined pan well in freezer-safe wrap, and freeze for up to 3 months.

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BY MARIA NOËL GROVES, R.H. (AHG)

Allergy Relief

Natural, effective treatments

SOME OF YOU HAVE BEEN SNEEZING, WITH WATERY EYES, SINCE THE FIRST SIGHT OF A GREEN LEAF IN SPRING, BUT THE HEIGHT OF SUMMER BRINGS HAY FEVER TO A WHOLE OTHER LEVEL. THE GRASSES ARE IN FULL SWING, AND AS THEY TAPER OFF, RAMBUNCTIOUS RAGWEED POLLEN TAKES OVER FROM LATE SUMMER THROUGH EARLY AUTUMN. FORTUNATELY, YOU HAVE MANY NATURAL TACTICS AT YOUR DISPOSAL TO MAKE YOUR BODY LESS REACTIVE TO POLLEN AND OTHER ENVIRONMENTAL ALLERGENS. Why are we so reactive to pollen and other harmless substances? Several theories exist, but a few appear particularly pertinent.

Don’t Be Afraid of a Few Germs Various studies support the hygiene hypothesis, which suggests that a lack of exposure to everyday germs and pathogens (thanks in part to our vigilance about sterilizing everything in sight) makes the immune system weaker, with an itchy trigger finger for otherwise benign substances.

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Allergies are largely a Western, first-world problem. This may also tie into microbiome research that links the well-being of beneficial bacteria in our bodies (particularly in the large intestine) to overall well-being, including immune function. For example, one study found that children who grew up in households that washed dishes by hand (versus with a dishwasher), ate fermented food, and focused on food that came directly from farms were less likely to have allergic conditions, possibly due to microbial exposure. While this research is still new, adding probiotic supplements and/or fermented foods like sauerkraut to your diet may gradually improve your microbiome and immune function, and make you less reactive (although 1 percent of the population may find fermented foods

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actually aggravate an underlying histamine intolerance). Medicinal mushrooms, including reishi, chaga, and shiitake, also appear to send your immune system to boot camp by giving it a healthy challenge, so it gradually begins to behave more properly.

Seasonal Allergy Strategies Think of reactivity like a bucket that’s apt to overflow if you put too much into it. Food allergies and sensitivities are common in people with seasonal allergies. I often see seasonal allergies (and eczema and gut issues) disappear when we sleuth out and remove personal trigger foods such as dairy or gluten. It also makes sense to eat a clean diet loaded with fresh produce. Reducing stress and exposure to environmental toxins and pollutants is also key, as is getting enough sleep. Consider taking quercetin. This bioflavonoid is helpful if started a few weeks before your typical allergy season and is often combined with bromelain. Quercetin

acts as an antihistamine and appears to reduce the ability of mast cells to release cytokine chemicals that bring on the histamine response. Nettle is an herb that stings when fresh thanks to the presence of histamine and other inflammatory compounds, yet when taken as a supplement, it appears to decrease inflammation and have an antihistamine response, acting via multiple allergy pathways. Petadolex is a specific extract of butterbur in which the livertoxic pyrrolizidine alkaloids have been removed. It’s among the best-researched herbal supplements for seasonal allergies and also tends to work well for migraines. In clinical studies, it performed as well as Zyrtec and Allegra, without drowsy side effects. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Her book, Body into Balance, hit bookstores in March. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Allergy in Children in Hand Versus Machine Dishwashing” by B. Hesselmar et al., Pediatrics, 2/15 ■ Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) ■ “Complementary Therapies in Allergic Rhinitis” by I. Sayin et al., ISRN Allergy, 2013 ■ “The Germless Theory of Allergic Disease: Revisiting the Hygiene Hypothesis” by M. Wills-Karp et al., Nature Reviews Immunology, 10/01 ■ “Natural Treatment of Perennial Allergic Rhinitis” by S.M. Thornhill and A.M. Kelly, Alternative Medicine Review, 2000 ■ “Nettle Extract (Urtica dioica) Affects Key Receptors and Enzymes Associated with Allergic Rhinitis” by B. Roschek Jr. et al., Phytotherapy Research, 1/12/09 ■ “A Placebo-Controlled Evaluation of Butterbur and Fexofenadine on Objective and Subjective Outcomes in Perennial Allergic Rhinitis” by D.K. Lee et al., Clin Exp Allergy, 4/04 ■ “Preventative Effect of a Flavonoid, Enzymatically Modified Isoquercitrin on Ocular Symptoms of Japanese Cedar Pollinosis” by T. Hirano et al., Allergology International, 2014 ■ “Quercetin Is More Effective Than Cromolyn in Blocking Human Mast Cell Cytokine Release and Inhibits Contact Dermatitis and Photosensitivity in Humans” by Z. Weng et al., PLOS ONE, 3/28/12 ■ “Randomised Controlled Trial of Butterbur and Cetirizine for Treating Seasonal Allergic Rhinitis” by A. Schapowal et al., BMJ, 1/19/02 ■ “Treating Intermittent Allergic Rhinitis: A Prospective, Randomized, Placebo and Antihistamine-Controlled Study of Butterbur Extract Ze 339” by A. Schapowal et al., Phytother Res, 6/05

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for a FREE SAMPLE and a store near you. * 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.

www.tas teforl i fe.com REM_1_3_VT.indd Untitled-3 1 1 Untitled-1 1 Untitled-2 Untitled-5 Untitled-2 11 Untitled-13

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NATURAL BEAUTY BY LISA PETTY

FRIZZ-FREE ZONE HELP YOUR HAIR SURVIVE SUMMER HAIR OFTEN BECOMES FRIZZY WHEN IT’S DEHYDRATED AND DAMAGED—EVEN HAIR THAT PUFFS UP IN THE HUMID WEATHER! FOLLOW THESE TIPS TO AVOID GETTING FRAZZLED BY FRIZZ.

Pre-wash When you have a few extra minutes before your shower for some hair pampering, scoop out a few teaspoons of coconut oil depending on your hair length and warm it in your hands. Olive oil also works well. Apply directly to dry hair. Put on a plastic shower cap and then wrap your head in a towel for about 15 to 20 minutes to allow oil to penetrate the hair shaft. Shampoo and condition hair as normal.

Shampoo Avoid products containing alcohol as this can dehydrate hair. Use gentle shampoos that contain ingredients like lavender or rosemary. Resist the temptation to shampoo daily! If you awaken

with bed head, opt for a rinse or a spritz rather than a shampoo whenever possible.

Rinse Prepare a rinse made with equal parts apple cider vinegar and water. After shampooing, rinse hair with apple cider mixture. Either leave in hair for a few minutes or rinse immediately depending on your schedule. Condition as usual. If your hair is blond, you can rinse with cooled chamomile tea.

Condition Look for a nourishing conditioner containing essential oil of sandalwood, geranium, neroli, or rose. Rinse with cool water.

Style Apply a small amount of coconut oil to hands or to a wide-toothed comb and gently apply to hair. You can also apply castor oil sparingly to hair. Avoid over-oiling so hair doesn’t become greasy. To minimize damage, allow hair to dry naturally. TFL

Anti-Frizz Ideas ■ Be gentle with your towel, and gently squeeze out excess water rather than rubbing hair. ■ Use a wide-toothed comb on wet hair. Start combing hair from the tips rather than from the scalp; gradually move upward toward scalp. ■ Wash hair in warm (never hot) water and rinse with cool water. ■ Wear a bathing cap in chlorinated water. ■ Invest in a silk scarf or a wide-brimmed sun hat to protect hair from the sun. ■ Sleep on silk pillowcases rather than fabrics that absorb oils from hair.

Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an awardnominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.

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2016

®

tasteforlife

Fights cancer and free radicals.

Leafy greens, green tea, alfalfa.

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.

E

B12

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.

Aids healthy circulation and nerves; lowers cholesterol.

B3 (niacin)

Needed for growth and maintenance; reduces high levels of homocysteine.

Essential for energy and immune support.

B2 (riboflavin)

B1 (thiamine)

K

(d-alpha tocopherol and vitamin E succinate)

15 micrograms

15 micrograms; 20 micrograms for ages 71 and older

Not established Not established

Not established

Not established

Not established

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 Brown rice, dairy, egg yolks, 1.1 milligrams (mg) for women; legumes, soy. 1.2 mg for men Cheese, eggs, fish, poultry, 1.1 mg for women; spinach, yogurt. 1.3 mg for men Brewer’s yeast, broccoli, carrots, 14 mg for women; eggs, fish, nuts, wheat germ. 16 mg for men Whole wheat, eggs, legumes, peas. 5 mg

Wheat germ, almonds and other nuts, cold-pressed vegetable oils.

Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers.

Protects against eye disorders, particularly macular degeneration. May reduce risk of cancer, heart disease, and more. Antioxidant necessary for eye health.

D

LYCOPENE ZEAXANTHIN

LUTEIN

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.

(Recommended Dietary Allowances and Adequate Intakes)

Animal foods, fish liver oil, brightly 700 micrograms for women; colored fruits/vegetables. 900 micrograms for men

Antioxidant needed for eye and skin health and immunity; may help fight cancer.

RDA

FOOD SOURCES

ACTION

BETA-CAROTENE Aids in cancer prevention.

ASTAXANTHIN

below are converted into vitamin A in the body.

VITAMINS & MINERALS A The five carotenoids

nutrition chart

Fat–Soluble Vitamins (Remain in the body.)

Water–Soluble Vitamins

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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.

Antioxidant for immune, eye, and skin health. Necessary for bone building, cellular energy, and enzyme function. Essential for strong bones and teeth and healthy gums; balance with magnesium.

C (ascorbic acid)

BORON

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.

IRON

MAGNESIUM

MOLYBDENUM

POTASSIUM

SELENIUM

ZINC

VANADIUM

SILICON

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.

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 build blood cells, bone, and collagen.

COPPER

MANGANESE

Helps glucose metabolism; enhances energy.

CHROMIUM

CALCIUM

75 mg for women; 90 mg for men Not established

425 mg for women; 550 mg for men

30 micrograms

8 mg for women; 11 mg for men

Not established

Not established

55 micrograms

4.7 grams

320 mg for women; 420 mg for men 1.8 mg for women; 2.3 mg for men 45 micrograms

Apples, carrots, leafy greens, raw nuts, whole grains. Dairy foods (and fortified 1,000 mg; 1,200 mg for women age 51 substitutes), leafy greens, sardines. and older; 1,200 mg for men 71 and older Brewer’s yeast, brown rice, meat, 25 micrograms for women; whole grains. 35 micrograms for men Meat, nuts, seafood, soybeans, 900 micrograms whole grains. Eggs, fish, liver, meat, leafy greens, 18 mg for women (8 mg after age 50); whole grains. 8 mg for men

Berries, citrus fruits, leafy greens.

Helps transmission of nerve impulses; supports brain function and fat metabolism.

CHOLINE

Not strictly water soluble.

Brewer’s yeast, dairy, fish, meat, rice bran. Egg yolks, legumes, meat, whole grains.

Promotes healthy hair, nails, and skin.

BIOTIN

in one pill per day!

Complete Food-Based Nutrition– © 2016 Rainbow Light Nutritional Systems

®

Santa Cruz, CA 95060

800.571.4701 rainbowlight.com

These statements have not been evaluated by the Food and Drug Administration.

Plant-source enzymes and probiotics promote easy, gentle digestion* •

*

Men’s One: Promotes heart, prostate and sexual health* •

Gluten-Free

Prenatal One: Complete nutrition for Mom and Baby from conception through nursing* •

Women’s One: Promotes bone, breast, heart and skin health* •

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.NationalAcademies.org/hmd, 2010 ■ An Evidence-Based Approach to Vitamins and Minerals: 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 ■ “Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov, 2015

Important Minerals (Remain in the body.)


natural picks don’t miss these products!

For more great natural produc ts, visit www.TasteforL ife.com/ hot-products.

Natural Allergy Relief

Cold Sore Treatment

Tasty Vegan Snacks

Seasonal Sinus Help

FastBlock Allergy Relief from Terry Naturally creates a barrier to block airborne allergens such as pollen, dust mites, and animal dander, and stops allergies and hay fever.

Quantum’s Super Lysine+ tablets bolster the immune system for control and prevention of recurring issues. For long-term management, take on a daily basis and use with ointment as needed.

Yves veggie appetizers, new from Hain, are a flavorful healthy snacking option— vegan, non-GMO, gluten-, soy-, and cholesterol-free, with no artificial preservatives.

Fight the summer sneezes and wheezes naturally, with SinusClear from Ridgecrest Herbals.

www.EuroPharmaUSA.com

www.QuantumHealth.com

www.Hain.com/brands

www.RCHerbals.com

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

Free from harsh chemicals, down to our roots.

N AT U RA L MI N ERA L SU NSC REEN FO R THE WHO LE FAMILY | GO DDE SSGARDE N.COM 26 tasteforlife

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The #1 Most Trusted Natural Vitamin Brand †

NOURISH YOUR SMALL MIRACLE Introducing the only prenatal & postnatal multivitamin formulated to address the unique nutritional needs of expecting moms age 35+ in just one tablet per day. For over 25 years, Rainbow Light has been the trusted leader in prenatal nutrition and we are proud to introduce 35+ Mom & Baby™ into our product line. In just one tablet a day, 35+ Mom & Baby provides you with the essential vitamins, minerals, and superfoods you need for vibrant health, while promoting your baby’s healthy fetal development.❖ From conception through nursing, 35+ Mom and Baby™: • Provides head-to-toe nutrition for mom and baby with critical vitamins, minerals and other nutrients❖ • Supports baby’s brain, eye and bone development❖ • Eases the common discomforts of pregnancy❖ • Promotes digestion and nutrient absorption❖ • Supports natural energy production, healthy blood sugar and stress support❖ Support your baby’s fetal development while nourishing your body with the essential nutrients you need for optimal health and comfort during pregnancy. Make 35+ Mom & Baby part of your daily routine today. For more information, visit www. rainbowlight.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. †2014 J. Wiest study *NCHS Data Brief, May 2014 CDC. ©2016 Rainbow Light


B Y E VA M I L O T T E

Bahian-Spiced Eggplant dGnV

25 min

prep time + 1 hour soak time for skewers serves 4

© MANDY SCHAFFER

From Brazilian Barbecue & Beyond by David Ponté, Jamie Barber, and Lizzy Barber with Chef David Rood ($24.95, Sterling Epicure, 2014)

Summer Feasting Heart-healthy grill recipes

GRILLING IS A FAST AND FUN WAY TO COOK WHILE ENJOYING THE GREAT OUTDOORS. WITH THE HELP OF MARINADES AND SPICE RUBS, HEALTHY INGREDIENTS LIKE FISH AND VEGETABLES ARE GIVEN A BOOST OF FLAVOR.

Grilled Salmon Kebabs dGn

From Natalie Jill’s 7 Day Jump Start by Natalie Jill ($27.99, Da Capo, 2016)

2 Tbsp chopped fresh oregano 2 tsp raw sesame seeds 1 tsp ground cumin ¼ tsp crushed red pepper flakes 1K lb boneless skinless wild salmon fillet, cut into 1-inch pieces 2 lemons, very thinly sliced into rounds Olive oil spray 1 tsp pink Himalayan salt 16 bamboo skewers soaked in water for 1 hour

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1. Heat grill or grill pan to medium-high heat. 2. Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside. 3. Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total. 4. Spray fish lightly with oil, and season with salt and reserved spice mixture. 5. Lightly dust grill with oil. Place fish on grill and cook, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total. Per serving: 272 Calories, 34 g Protein, 3 g Carbohydrates, 1 g Fiber, 13 g Total fat (2 g sat, 5 g mono, 5 g poly), 152 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B3 (niacin), B6, B12, Pantothenic acid, Copper, Molybdenum, Phosphorus, Selenium, ★★★ Vitamin B1 (thiamine), ★★ Biotin, ★ Vitamin C, E, Folate, Iron, Magnesium, Potassium, Zinc

For the Tempero Baiano Seasoning 1 tsp cumin seeds K tsp dried parsley K tsp ground turmeric K tsp ground white peppercorns N tsp cayenne pepper 1 tsp dried oregano For the Eggplant 1 large or 2 medium eggplants Olive oil, for brushing Sea salt and freshly ground black pepper 2-3 tsp Chimichurri Marinade (recipe follows) 2-3 tsp Spicy Malagueta Marinade (recipe follows) 1. Light barbecue and let flames die down before starting to cook. If cooking indoors, heat a griddle pan until hot. 2. Mix together all spices for Tempero Baiano Seasoning and set aside. 3. Cut eggplant into X-inchthick slices. Brush slices with oil. 4. Sprinkle over Tempero Baiano Seasoning and season lightly with salt and pepper. Thread slices onto metal skewers. 5. Barbecue eggplant slices for 2 to 4 minutes on each side, until tender and golden brown around edges. Transfer to a serving plate, drizzle over a little of the Chimichurri and Spicy Malagueta Marinades, and serve warm. Per serving: 183 Calories, 5 g Protein, 28 g Carbohydrates, 17 g Fiber, 8 g Total fat (1 g sat, 5 g mono, 1 g poly), 160 mg Sodium, ★★★★★ Manganese, Molybdenum, ★★★★ Copper, ★★★ Vitamin B6, ★★ Vitamin B3 (niacin), Folate, Pantothenic acid, Magnesium, Potassium, ★ Vitamin B1 (thiamine), B2 (riboflavin), C, E, K, Iron, Phosphorus, Zinc

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40 min

© MARTIN POOLE

prep time serves 2 as a main course

Spicy Malagueta Marinade dGnV

From Brazilian Barbecue & Beyond by David Ponté, Jamie Barber, and Lizzy Barber with Chef David Rood ($24.95, Sterling Epicure, 2014)

3 oz small red chilies (preferably malagueta) 5 garlic cloves, 15 min prep time lightly crushed makes about Scant L c light 1 N cup olive or sunflower oil 2 Tbsp lemon juice 2K tsp tomato paste 2K tsp superfine sugar K tsp dried red pepper flakes 1 heaping Tbsp sweet paprika 2 tsp sea salt Pinch of dried oregano 1. Preheat oven to 350°. 2. Split chilies lengthwise and place them in a small roasting tray with garlic and olive oil. Roast for 10 minutes. Let cool for a few minutes. 3. Put chilies, garlic, and oil in a small food processor or blender and add rest of ingredients. Blend to a smooth purée. 4. Transfer to a clean jar, seal, and keep refrigerated for up to a week.

For additional summer grill recipes, visit tasteforlife.com/pasta-salad

tasteforlife.com

www.

Chimichurri Marinade dGnV

From Brazilian Barbecue & Beyond by David Ponté, Jamie Barber, and Lizzy Barber with Chef David Rood ($24.95, Sterling Epicure, 2014)

1 oz Italian parsley 15 min 5 large garlic cloves prep time 1 tsp dried oregano makes about M c light olive or O cup sunflower oil K tsp dried red pepper flakes 2 heaping Tbsp red wine vinegar 1 tsp sea salt 1 tsp freshly ground black pepper 1. Bring a small pan of water to a boil and have a bowl of iced water ready. Blanch parsley for 1 minute. Drain it immediately and plunge it into icy water. Drain and pat dry with clean towels. 2. Finely chop parsley and garlic and place in a bowl or a clean jar with lid. Add rest of ingredients and stir well. Alternatively, blend blanched parsley with rest of ingredients in a food processor. 3. Use immediately, or refrigerate in a sealed container and use within 3 to 4 days. www.tas teforl i fe.com

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B Y LY N N T R Y B A

Crushing Your

Comfort Zone! How to get off autopilot and live your best life

Think about your life. Does it feel mostly free of stress, pressure, and risk? Do you always know what to expect? If so, the life of your dreams may be in jeopardy. Comfort zones may sound great in theory, but if you never leave them, they rob you of a life filled with vitality. What we think of as a safe haven may in reality be a limiting prison that offers mediocre rewards at best. Fortunately, you can learn to crush your comfort zone and start creating a life more aligned with your dreams.

WHAT IS THE COMFORT ZONE? Different industries, from sports to business, use the concept of expanding the comfort zone to encourage peak performance. Imagine a small circle in the center of a piece of paper. This is your comfort zone, your “happy place� where you feel as cozy as a hobbit. Here, you efficiently perform the routines that keep regular life humming along. The problem is, nothing extraordinary happens.

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Now imagine a medium-sized circle around the small circle. This is the learning zone. Here, you’re doing new things, learning new skills, and meeting new people—and your anxiety and discomfort are elevated because you feel vulnerable. Now imagine a big circle around the others. This is the danger zone, which can be hazardous to your health. It’s the place where you become so overwhelmed and overstressed that you can no longer function. We’ll explore these zones in detail, but first meet some people who pushed against their comfort zones and were richly rewarded.

EMBRACING GROWTH & TRANSFORMATION Heidi Boone had dreamed of seeing giraffes in the wild since she was 5. But after signing up for a group tour of Namibia in southwest Africa, she started getting nervous. She didn’t know what to expect and she would be traveling with people she’d never met. “All my fear went away when my flight was over the Atlantic and I saw the continent for the first time,” she recalls. “It was worth all the days and weeks of fear leading up to it.”

But when the plane touched down after a 20-hour flight from Boston, Boone discovered the airline had lost her luggage. In the midst of a mini-meltdown in baggage claim, she had a “eureka moment.” She realized she didn’t care if her luggage was ever found. She had exactly one hour to shop for clothes and toiletries, and that’s what she did. Later, when she got her first glimpse of a giraffe, she grabbed her camera, only to have it freeze on her. She told herself to put the “damn camera down and pay attention to what really matters. It was one of the most golden moments of my life.” Susan Welch was working as a positive psychology coach with corporations in Brisbane, Australia, when she realized she was no longer happy. An empty-nester, she felt as if her soul was screaming at her because her life did not reflect her most important values: freedom and altruism. In 2012, she began traveling to different countries. She thought she would end up in the UK but instead fell in love with Nepal. She was there in the spring of 2015 when the country endured one of its worst earthquakes ever. She gave up her home in Australia and now runs Voluntour Nepal, a company that combines eco tours and adventures with volunteering opportunities that help rebuild the country’s infrastructure. “It’s about the legacy you want to leave,” she says.

e! omfort zon c r u o y h s u Cr

This “Crushing Your Comfort Zone” feature is proudly brought to you by these fine companies, all dedicated to helping you achieve optimal well-being.

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SMALL STEPS

MASTER DISCOMFORT COMFORTABLY

Being in your learning zone doesn’t need to be as dramatic as embracing international travel or reinventing your career. It could be as simple as switching up your routine. Park City, Utah-based financial planner Carl Richards ends his showers with a two-minute blast of freezing water. Although he’s long known about the benefits of cold showers, it’s not the potential weight loss, increased circulation, or stress reduction that motivated him to act. He decided to take icy showers because they’re uncomfortable. This small daily act reminds him each day of how he wants to live—tackling challenges head-on. “The world is full of hard and scary things. We are at our best when we can tackle them bravely and confidently, not when we are accustomed to shying away,” he writes in The New York Times. “Think of it, quite literally, as stepping out of your comfort zone. It may be really hard, but just remember that most good things are.” Like Richards’ showers, entering your learning zone may fill you with dread. You may obsess about what might go wrong. You may fear for your safety. But once you’ve completed a daunting task, you assimilate it into your repertoire of life skills and experiences. In other words, you grow. When faced with another challenge, you recall your accomplishments. This provides the needed encouragement to push against your own boundaries to expand your world. Some people believe they can avoid discomfort or fear by remaining in their comfort zones. Experts warn that this strategy causes stagnation, depression, and even regression, marked by a distinct lack of enthusiasm for your own life. “If you stay in the comfort zone, it shrinks,” warns Pema Chodron, an American Buddhist nun in the Tibetan tradition, in her online course called The Heart of the Matter. “And the older you get, the more uncomfortable and threatened you are by outer things. “

Outside of the comfort and learning zones is the outer circle, called the “excessive risk” or “danger zone,” explains Chodron. “It’s the deep end of the swimming pool and you don’t know how to swim.” If you land in this zone, you won’t be able to function because you’ll be too traumatized. Psychology backs this up. In a 1907 experiment with mice, Harvard psychologists Robert Yerkes and John Dodson discovered that while a bit of anxiety leads to improved performance, too much anxiety causes decreased performance. But how do you stay in your sweet spot without entering the danger zone? Studies show that the best way to do so is intentionally turning up the anxiety a bit when the stakes aren’t high. Practicing a presentation with colleagues before meeting with clients, for example, sharpens your ability to perform well when it matters. Getting comfortable with being uncomfortable is key, explains Washington, DC–based entrepreneur Tom Murcko on his website: www.HowtoLive.com. “Gradually expand the perimeter of your comfort zone,” he recommends. “Lean into the discomfort. Don’t sprint out of your comfort zone, take small but frequent steps. Push the walls out, don’t try to knock them down.” Remember the comfort zone is always there to retreat to when you need a rest. But use it as a springboard to an awesome life, not as a place to hide from your own potential. There’s no need to settle for mediocre when you can crush it! TFL SELECTED SOURCES “6 Reasons to Step Outside Your Comfort Zone” by Carolyn Gregoire, www.HuffingtonPost.com, 9/26/14 ■ “Anxiety Can Bring Out the Best” by Melinda Beck, The Wall Street Journal, www.wsj.com, 6/18/12 ■ “The Benefits of Getting an Icy Start to the Day” by Carl Richards, The New York Times, www.nytimes.com, 3/15/16 ■ “Breaking Free from Your Comfort Zone” by Mel Schwartz, www.PsychologyToday.com, 8/8/11 ■ Personal communication: Heidi Boone, Susan Welch, May 2016

Read more interviews and watch our hang-gliding videos at tasteforlife.com/comfort-zone

tasteforlife.com

www.

A special thank you to Morningside: A Kitty Hawk Kites Flight Park.

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neocell.com

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WEIGHING IN B Y L I N D A M E L O N E , A C S M - C P T, A C E

SUMMER SLEEK A HOLISTIC APPROACH TO FLAT ABS WHO DOESN’T WANT A TONED MIDSECTION IN SUMMER? BUT BEFORE YOU GO CRAZY WITH THE CRUNCHES, REMEMBER THAT ACHIEVING ABS OF STEEL TAKES MORE THAN EXERCISE. POOR DIGESTION AND OTHER INTERNAL ISSUES CAN LEAD TO BLOATING.

Dysfunctional Digestion Eating the wrong foods, not eating regularly, or not eating enough can all contribute to bacteria responsible for bloating and gas, says Tim Ramirez, DC, SPN, MRT, founder of Pacifica Wellness in Costa Mesa, CA. “Eating too many starchy foods or foods with artificial colors and flavors plays a role. You want to avoid eating any food that can sit on a grocery shelf for three months or longer. All those preservatives mean your body isn’t going to be able to digest easily.”

Dine Mindfully Lack of stomach acid (hydrochloric acid) can inhibit digestion and cause bloating. “Stomach acid is important not only for breaking down food but also for triggering the pancreas and gallbladder to do their jobs,” says Laurie Steelsmith, ND, LAc, author of Natural Choices for Women’s Health. Low stomach acid can result from the aging process, stress, or an infection with Helicobacter pylori, a bacterium that causes inflammation that can lead to gastritis and stomach ulcers. “To treat low stomach acid, I recommend that my patients drink warm lemon water before meals,” says Dr. Steelsmith. Digestive enzymes taken at the beginning of a meal aid the body in breaking down and assimilating nutrients from food for improved comfort and overall health. Imbalances of intestinal flora also cause bloating. If you have chronic yeast vaginitis or toenail fungus, or if you’ve used antibiotics more than once a year, you may want to be tested for yeast overgrowth, recommends Dr. Steelsmith. Herbal products effective at restoring balance to gut flora include garlic, pau d’arco tea, and berberine (a compound derived from goldenseal). Probiotics containing the Lactobacillus species aid digestion and help keep yeast in check as well. TFL SELECTED SOURCES “Belly Fat in Women: How to Keep It Off,” www.MayoClinic.com, 4/07 ■ “Intake of Garlic and Its Bioactive Components” by H. Amagase et al., Journal of Nutrition, 2001 ■ “Pau D’Arco,” University of Maryland Medical Center, www. umm.edu, 4/02 ■ Personal communication: Tim Ramirez; Laurie Steelsmith ■ “Probiotic Lactobacilli Inhibit Early Stages of Candida . . .” by V.H. Matsubara et al., Appl Microbiol Biotechnol, 4/18/16

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HEALTHY FAMILY B Y TA S T E F O R L I F E S TA F F

SUMMER SUN CARE PROTECTING OUR SKIN AND OUR OCEANS WE ALL KNOW THE DRILL. OVEREXPOSURE TO SUNLIGHT CAN CAUSE A HOST OF ILL EFFECTS, RANGING FROM TEMPORARY SUNBURN TO LONG-TERM DAMAGE. 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 FILTERS. SEVERAL OF THE CHEMICALS MAY DISRUPT THE HORMONE SYSTEM, AND MANY HAVE BEEN FOUND TO CAUSE ALLERGIC REACTIONS.

In addition to toxic chemicals that aren’t good for humans, certain sunscreens also contain microscopic metals and other ingredients that may be harmful to surrounding ecosystems. A study published in the Journal of Environmental Sciences notes that products containing nanomaterials may affect marine life in unpredictable ways.

Think Zinc Zinc oxide, which helps deflect the sun’s rays, is a safer alternative to chemical sunscreens. Be sure to choose a formulation free of nanoparticles that can not only damage marine life, but also may pass through skin into the bloodstream in humans. Badger and Stream2Sea are two companies that pledge to make nano-free sunscreens, and Babo Botanicals has a new line of non-nano zinc sunscreens.

Extra Protection You can boost your body’s sun-protective attributes with the following supplements. 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—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. TFL SELECTED SOURCES “Do Sunscreens’ Tiny Particles Harm Ocean Life in Big Ways?” by Craig Welch, www. NationalGeographic.com, 5/15 ■ “How to Select a Sunscreen,” American Academy of Dermatology, www. AAD.org ■ “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 ■ “Sunscreen and Skincare Products Set New Standard for ‘EcoConscious’ Skin Care,” Integral Marketing, Inc. 9/1/15 ■ “The Trouble with Sunscreen Chemicals: EWG’s 2014 Guide to Sunscreens,” Environmental Working Group, www.EWG.org

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FIGHT INFLAMMATION WITH FOOD HEALTHY FOODS = HEALTHY IMMUNE RESPONSE VEGETABLES, VEGETABLES, VEGETABLES—WITH A SIDE OF FRUIT. TO CALM INFLAMMATION THROUGH DIET, START WITH PLANT-BASED FOODS. We’re all familiar with the inflammatory response—it’s the body’s way of protecting us from invaders like bacteria and viruses. White blood cells work overtime to purify the body against toxins. 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 step on it until it does. But an overactive immune system can trigger chronic inflammation even when there are no invaders to fight off. That can lead to not just persistent pain but also to chronic conditions like heart disease, stroke, cancer, Alzheimer’s, diabetes, depression, arthritis, and inflammatory bowel diseases. What can you do to quiet chronic inflammation or prevent its onset? Researchers and healthcare practitioners are increasingly pointing to diet as a contributing factor. What you eat— and what you don’t eat—can make a big difference.

What NOT to Eat Those foods everybody says are bad for you? Well, here’s another reason to avoid them. Certain foods can cause inflammation, and, no surprise, they’re also associated with some of the illnesses triggered by inflammation— and with weight gain, which itself can bring on inflammation.

Reduce the Weight of Pain Weight gain can bring on inflammation. Achieving your ideal weight acts as an anti-inflammatory.

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Eliminate or cut back on these foods: Red meat Processed meats like hot dogs and sausage White bread and pastries (and other refined carbohydrates) Fried foods, including French fries Soda and other sugary drinks Margarine and lard Alcohol If you suffer from chronic pain, you may want to try completely removing dairy, red meat, flour, sugar, and simple carbohydrates from your diet. According to pain management specialists, you may experience a remarkable turnaround in your pain symptoms.

Eat These Foods Instead

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Replace foods that promote inflammation with a plant-based diet. To reduce inflammation, think healthy: 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 general physical and mental health. Be sure to feature plenty of these inflammation-fighting foods in your meal plan: Tomatoes Olive oil Green leafy veggies such as spinach, kale, and collards Nuts, especially almonds and walnuts Fatty fish (tuna, mackerel, sardines, salmon) Fruits (strawberries, blueberries, cherries, oranges)

Eat the Rainbow An anti-inflammation diet should include cruciferous veggies. Try broccoli, Brussels sprouts, cabbage, and cauliflower.

Flax, pumpkin, and hemp seeds Fresh ginger can be added to juices and stir-fries. You can also try boiling several slices and adding the liquid to your tea or smoothie! Certain herbs also have antiinflammatory qualities, and can be found in supplement form. Consider trying one or more of these: Devil’s claw Mangosteen Milk thistle Garlic Turmeric/curcumin

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 excess pounds. 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. TFL

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 ■ “The Effect of Zingiber officinale R. rhizomes (Ginger) on Plasma Pro-inflammatory Cytokine Levels in Well-Trained Male Endurance Runners” by F. Zehsaz et al., Clinical Immunology, 6/27/14 ■ “Efficacy of a Tart Cherry Juice Blend in Preventing the Symptoms of Muscle Damage” by D.A.J. Connolly et al., British Journal of Sports Medicine, 2006 ■ “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 ■ “What Is Inflammation?” www.WebMD.com, 9/5/14

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ESSENTIALS AWARD WINNER 2016 Find the winners online and learn more at tasteforlife.com/taste-essentials

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TASTE ESSENTIALS

AWARDS The healthy and organic food market is exploding—it’s almost impossible to try all the new products arriving on the shelves. Our staff sampled a bunch of them to help take away the guesswork! Here’s a rundown.

HOW ABOUT A SNACK? Flora Baobites Superfruit Snacks in Peach Mango flavor. These snacks contain natural fiber and pop with flavor. Made from wild-harvested baobab. ● Simple Squares Organic Nutrition Bar Ginger, Honey & Nuts. This is a flavorful, gluten-free, on-the-go Paleo snack with just five ingredients per bar. ● Simply 7 Lentil Chips White Cheddar. Satisfying. Light. Crispy. ● Bare Chocolate Coconut Chips are intriguing snacks with great taste! ● Pamela’s Whenever Bars Oat Chocolate Chip Coconut are gluten- and dairy-free. Awesome texture and flavor. ● Endangered Species Dark Chocolate with Caramel & Sea Salt knocks your socks off with spin-your-head-around flavor. ● LesserEvil Good Cookie Trail Mix Almond flour, coconut sugar, nuts, seeds, and dried berries make this a healthy yet satisfying cookie. ● Late July Snacks Organic Sea Salt & Lime Tortilla Chips combine great ingredients for a zippy, crunchy snack. ● Happy Mama Prenatal Soft-Baked Oat Bar Blueberry and Beet offers moms-to-be a guilt-free treat with the bonus of DHA, choline, and calcium. ● Enjoy Life Plentils Dill & Sour Cream Lentil Chips are a crunchy, flavorful, gluten-free snack.

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HEALTHY INGREDIENTS Bonafide Provisions Restorative Bone Broth is made from pasture-raised chickens and is USDA Organic. ● Eden Organic Black Beans are a creamy, tasty way to add fiber and protein to your diet. ● Garden of Life Raw Organic Meal Shake & Meal Replacement is ideal for anyone looking to supplement a fast-moving lifestyle with vegan, organic, and non-GMO protein, vitamins, minerals, and more. ● Salus Red Beet Crystals from Flora Health can be added to smoothies, soups, or cereals for a boost to the liver. ● Ellyndale Foods Coconut Oil Infusions combine healthy, organic coconut oil with flavors that make cooking a snap, including butter and garlic flavors. ● Xlear XyloSweet puts xylitol, a natural, low-glycemic sweetener that’s also good for your teeth, into a form you can use in tea and baked goods.

CARE FOR A DRINK? DRY Sparkling beverages offer clean ingredients and exotic flavors for those bored with everyday beverages. Staff favorite: crisp Fuji Apple flavor. ● Milkadamia Original made from macadamia nuts and pea protein. ● Drazil Kids Tea are blends of organic herbal teas infused with fruit juice. Children of staffers loved Tropical Burst flavor the most. ● R.W. Knudsen Apple Ginger juice has super-gingery flavor and is made with ripe apples, ginger purée, and lemon juice concentrate. ● Lifeway Protein Kefir has a ton of protein and great flavor. One staffer said mixed berry was “awesome!” Another thought the trendy salted caramel flavor was fantastic. ● Lily of the Desert Aloe H2O with Pure Coconut Water offers soothing hydration with electrolytes and natural flavor. ● Royal Hawaiian Orchards Sweetened Macadamia Milk is great on its own or as a base for healthy smoothies. ● Genesis Today Cranberry Goji Positive Mood features the “happy berry” plus cranberries and other fruit juices. Contains 500 percent of daily B12 requirements, plus vitamin C.

BREAKING THE FAST Barbara’s Better

TIME FOR DESSERT Arctic Zero Banana Pudding frozen dessert hits it out of the park by delivering a nostalgic banana pudding flavor thanks in part to gluten-free vanilla wafers. ● Figo! Salted Caramel Café offers spectacular flavor that is not overpoweringly sweet.

than Granola Oats & Honey adds the perfect amount of crunch and sweetness to yogurt. Made with soy protein and containing just 7 grams of sugar. Soy protein delivers 10 grams of protein. ● Crofter's Organic Strawberry Preserves are clean, not too sweet, and super-delicious.

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

ATTAINING A MENTAL EDGE HOW TO SHARPEN YOUR FOCUS

THE POWER OF CONCENTRATION GENERALLY BEGINS ITS LONG, SLOW DECLINE BEFORE THE AGE OF 30. MANY PEOPLE DON’T NOTICE IT AT FIRST BECAUSE THE BRAIN COMES WITH CPU POWER TO SPARE. THIS SUBTLE LOSS OF CLARITY AND MENTAL NIMBLENESS CAN BE DELAYED AND EVEN REVERSED TO SOME EXTENT. CHECK OUT THESE FIVE “MEMORABLE” COGNITIVE HELPERS.

1. Curcumin The herb turmeric contains the active ingredient curcumin, which is a powerful antioxidant and antiinflammatory. Curcumin sharpens memory and ramps up learning ability. This is particularly beneficial for the aging brain. Recently this herb was put to the test in a group of older people. Daily curcumin supplements provided an attention and memory boost, as well as a mood lift, compared to placebo. Turmeric can be added to food but supplements of a standardized extract can be a more reliable

way to garner a significant therapeutic effect. Aim for 400 milligrams (mg) of a curcumin standardized extract once or twice daily.

2. Omega 3s Consuming omega-3 fatty acids (specifically EPA and DHA) can bring a mental edge—in terms of better cognition, clearer thinking, and sharper memory—to adults. One small randomized, double-blind, placebo-controlled study using fish oil with concentrated DHA showed that elderly people with mild cognitive impairment benefited from taking fish oil, continued on page 45

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continued from page 42

showing improvement in short-term and working memory as well as delayed recall capability. For younger people, omega 3s can pay off as an IQ bump. Kids taking IQ tests get significantly different results if their diets are higher than average in omega 3s (this is especially true for DHA intake). A New York University study reported more than a 3.5 point IQ boost in kids given fish oil at a young age.

3. Bacopa An herb called Bacopa monnieri is renowned in Ayurvedic medicine as a memory enhancer. In addition to animal research and investigations in older populations with neurodegenerative disorders, this herb also shows promise for younger people with attention deficit hyperactivity disorder (ADHD). In a recent study, when elementary-aged children with ADHD supplemented with a standardized extract of bacopa (225 mg daily) for six months, a significant improvement in ADHD symptoms was noted, particularly for restlessness, self-control, and focus.

4. Citicoline

Sweat for Your Brain’s Sake Exercise might be the ultimate weapon for slowing the brain drain of getting older. Exercise both tones your body and keeps the mind sharp. Those who exercise in later years have better cognitive function. Aerobic exercise increases blood flow all over the body, bringing more oxygen-rich blood to the brain. Any amount pays off, but there is a dose-response relationship, meaning that the more often you get active, the more your brain benefits.

SELECTED SOURCES “Citicoline Enhances Frontal Lobe Bioenergetics as Measured by Phosphorus Magnetic Resonance Spectroscopy” by M.M. Silveri et al., NMR Biomed, 11/08 ■ “Docosahexaenoic Acid-Concentrated Fish Oil Supplementation in Subjects with Mild Cognitive Impairment (MCI): a 12-Month Randomised, Double-blind, Placebo-Controlled Trial” by L.K. Lee et al., Psychopharmacology, 2/13 ■ “Dose-Response of Aerobic Exercise on Cognition . . .” by E.D. Vidoni et al., PLOS ONE, 7/9/15 ■ “Examining the Cognitive Effects of a Special Extract of Bacopa monniera . . .” by C. Stough et al., J Pharm Pharm Sci, 2013 ■ “How to Make a Young Child Smarter . . .” by J. Protzko et al., Perspect Psych Sci, 1/13 ■ “Improvements in Concentration, Working Memory and Sustained Attention Following Consumption of a Natural Citicoline-Caffeine Beverage” by S.E. Bruce et al., Int J Food Sci Nutr, 2014 ■ “Increasing Iron and Zinc in Pre-menopausal Women and Its Effects on Mood and Cognition . . .” by K.A. Lomagno et al., Nutrients, 11/14/14 ■ “Investigation of the Effects of Solid Lipid Curcumin on Cognition and Mood in a Healthy Older Population” by K.H. Cox et al., J Psychopharmacol, 5/15 ■ “An Open-Label Study to Elucidate the Effects of Standardized Bacopa monnieri Extract in the Management of Symptoms of Attention-Deficit Hyperactivity Disorder in Children” by U.P. Dave et al., Adv Mind Body Med, 2014 ■ “When Does Age-Related Cognitive Decline Begin?” by T.A. Salthouse, Neurobiol Aging, 4/09

Citicoline is backed by interesting research for boosting both focus and concentration. This compound, when taken as a supplement (5002,000 mg daily), leads to an energy uptick in the frontal lobe of the brain, which is the area of high-level thinking skills. In 2014, a small, randomized, double-blind, placebo-controlled trial showed that healthy adults who drank a citicoline beverage experienced improved reaction times, an increase in sustained attention, and better ability to accommodate new information within working memory.

5. Iron New research suggests that cloudy thinking can be an early sign of anemia. Iron supplements (in individuals with iron insufficiency) boost memory and the ability to learn. Note: The amount of iron typically found in a multivitamin/mineral is fine to take, but more than that should be taken only if your healthcare practitioner diagnoses iron deficiency. 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).

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HERBAL HELPERS BY CAMERON HENDRIX

KEEP BUGS AWAY ENJOY THE GREAT OUTDOORS SAFELY

Bug wisdom Infectious disease specialist Jennifer Layden, MD, offers these tips for reducing your exposure to biting insects this summer: ■ Wear long sleeves and long pants to cover skin. ■ Wear light colors, which tend not to attract bugs. ■ Keep in mind that dusk and dawn are the prime hours for insect activity. SOURCE “Pests to Avoid and Repellents to Use from Loyola Specialists,” www.Newswise.com, 6/26/14

IT’S NO SECRET THAT DEET HAS BEEN THE GO-TO INSECT REPELLENT INGREDIENT FOR MORE THAN HALF A CENTURY. IT’S EFFECTIVE AGAINST TICKS AND MOSQUITOES, BUT IT COMES WITH A PRICE: IT’S BEEN IDENTIFIED AS A NEUROTOXIN AND CAN CAUSE SKIN REACTIONS, EYE IRRITATION, HEADACHES, LETHARGY, AND EVEN SEIZURES. IT’S ESPECIALLY PROBLEMATIC FOR KIDS, WHO CAN EASILY GET THE REPELLENT ON THEIR HANDS AND INTO THEIR MOUTHS. Although repellents made with herbs and essential oils tend to work for shorter periods of time, they’re safer than DEET and can be effective for staving off insects. Citronella, cedar, lemongrass, lemon-eucalyptus, and rosemary oils work well, with higher concentrations offering better protection. Natural insect repellents are widely available. You can also make your own by adding a few drops of essential oil to a vegetable oil. (Test it on a small area of skin first; dilutions of 20 to 50 percent are more effective for keeping away insects but can irritate the skin.) Consider these essential oils for DEET-free bug protection.

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■ Tea tree is a natural insect repellent. And it can help reduce itching if a bite occurs. ■ Citronella keeps ticks, houseflies, and mosquitoes at bay. It’s often found in repellent candles for outdoor use. ■ Lemon-eucalyptus and rose geranium are effective against mosquitoes. They also deter sandflies, ticks, and midges. ■ Pennyroyal fends off many biting insects, including chiggers, fleas, flies, gnats, mosquitoes, and ticks. ■ Patchouli and neem will help keep mosquitoes away. ■ Basil and thyme are among many other herbal oils that appear to work well. ■ Lavender at a 30 percent dilution can repel ticks. TFL SELECTED SOURCES Aromatherapy by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2009) ■ Naturally Bug-Free: 75 Nontoxic Recipes for Repelling Mosquitoes, Ticks, Fleas, Ants, Moths & Other Pesky Insects by Stephanie L. Tourles ($10.95, Storey Publishing, 2016) ■ “Popular Insect Repellent DEET Is Neurotoxic,” www.ScienceDaily.com, 8/6/09 ■ “Researchers Compare ‘Natural’ Mosquito Repellents to DEET,” Entomological Society of America, 10/28/15

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