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Compliments of

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Food Allergies, or More?

Find out if you have histamine intolerance.

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July 2019

RAW &

Healthy Inside ENERGY MOJO SPARK METABOLISM ADULT NUTRITION CHART

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Boycott the Bugs, Not Nature Whether savoring summer in the backyard or lounging at the lake house, be sure to keep Bug Ban™ close by. This insect repellent helps keep insects away without the use of harsh chemicals, making it a must-have for the whole family. It’s not sticky, it’s quick drying, and it features a pleasant citrus scent — which you will love, and bugs will hate. By combining essential oil extracts from citronella, lemongrass, rosemary, and thyme, Bug Ban™ repels summer’s most annoying winged intruders. Try the essential oil blend in a diffuser for extra protection.

Available in fine health food stores nationwide. • nowfoods.com/nowsolutions facebook.com/nowfoodsofficial

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Raw Power

Cool recipes for hot summer days.

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Taste for Life 2019 Nutrition Chart

Give your body what it needs.

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Got Histamine Intolerance? Allergy-like symptoms may be a sign.

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© JOHNNY MILLER

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departments 6 Editor’s Note 9 News Bites

Which yogurts are best? • Teens not sleeping enough • Probiotics & bipolar depression • More

18 Smart Supplements

Boost your energy, naturally.

22 Helpful Herbs Tips to keep bugs at bay. 28 Special Diets

Get to know the Paleo diet. For more health & wellness resources visit

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www.

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

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“ Take also unto thee Wheat Lentils and Millet and in one vessel and

and Barley and Beans and Spelt and put them make bread of it...” – Ezekiel 4:9

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EDITOR’S NOTE

Feeling Your Best Have you been plagued lately by symptoms like flushing, runny nose, anxiety, bloating, IBS, and eczema? These symptoms may indicate food allergies, but they could also signal that your body’s having trouble breaking down histamines. The immune system makes these chemicals in response to perceived threats. When too much histamine gets into the bloodstream, havoc can ensue. Learn more about histamine intolerance, the factors that contribute to it, and the foods to avoid on page 25. If chronic stress has left you fatigued, check out “Energy Mojo” on page 18. Adaptogenic herbs have been used by humans for centuries to enhance wellbeing and bolster stamina during times of stress. We also reveal which medicinal mushrooms and supplements can support energy. Those interested in trying a clean diet need look no further than “Raw Power” on page 14. The article explains the health benefits of raw foods and offers delicious recipes, some of which feature this month’s cover star: cauliflower. If you’ve ever had the chance to eat a raw diet, even for a brief period, you know how good it can make you feel! To your health,

Lynn Tryba

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2019 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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

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HEALTHY CHOICE

Which YOGURTS are best?

The yogurt aisle offers a wide variety of healthy choices. Most yogurts are rich in probiotic bacteria, protein, B vitamins, calcium, and other nutrients. But which are best for us? “The first criterion should be the amount of added sugar,” said Alice H. Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at Tufts University’s Jean Mayer USDA Human Nutrition Research Center. “The best option is to choose plain, unflavored yogurt and customize it to your personal preferences by adding fresh, frozen, or dried fruit and/or flavorings such as vanilla and cinnamon.” SOURCE “Ask Tufts experts,” Tufts University Health & Nutrition Letter, 4/19

VISION QUEST

Keep your EYE on these nutrients Eating more foods that are rich in certain nutrients can lower the risk of age-related cataracts, according to a recent study. Consider adding more foods that are rich in the following: n Vitamin A (apricots, mangos, tuna, cantaloupe) n Vitamin C (bell peppers, broccoli, spinach, citrus fruits) n Beta carotene (butternut squash, lettuce, sweet potatoes, carrots) n Lutein  and zeaxanthin (kale, collard greens, chard, paprika) SELECTED SOURCES “Dietary vitamin and carotenoid intake and risk of age-related cataract” by H. Jiang et al., Am J Clin Nutr, 1/9/19 n “Foods highest in lutein+zeaxanthin,” https://NutritionData.self.com n “Top 10 foods high in vitamin A,” www.MyFoodData.com, 1/19/19 n “Vitamin A in fruits & vegetables”; “Vitamin C in fruits & vegetables,” www.FruitsandVeggies.org www.tas teforl i fe.com

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RESEARCH UPDATE

Trouble swallowing? Consider PEPPERMINT OIL Peppermint oil can ease the difficulty of swallowing in people with a disorder of the esophagus, according to a new study. About two-thirds of the patients who tried the therapy showed improvement. Some people with disorders of the esophagus have trouble swallowing, and that is often accompanied by non-cardiac chest pain. “Our findings suggest that peppermint may help prevent these symptoms by relaxing the smooth muscle in the lower esophagus,” said gastroenterologist Donald O. Castell, MD. Peppermint oil has been shown to have therapeutic effects in several disorders because of its muscle-relaxing properties. Little previous research had been done on its role in the upper digestive tract. SOURCE “A spoonful of peppermint helps the meal go down,” Medical University of South Carolina, 4/26/19

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MENTAL HEALTH

Probiotics may EASE BIPOLAR SYMPTOMS About 3 million Americans are diagnosed each year with bipolar disorder, which is characterized by shifts in mood from depression to mania. A recent study from Baltimore’s Sheppard Pratt Health System found that probiotic bacteria supplementation can help regulate the condition. The bacteria help to reduce inflammation in the digestive tract, which is known to be a contributing factor in the disorder. In the six-month study, patients who took a probiotic supplement required only about a third as much in-patient treatment time as those who received a placebo. The positive results were more pronounced in participants who had higher levels of inflammation at the start of the trial. Probiotics used in the study were Bifidobacterium lactis bb-12 and Lactobacillus rhamnosus GG. Several other probiotic species have been found to significantly reduce depressive symptoms, including Lactobacillus acidophilus and Bifidobacterium bifidum. SELECTED SOURCES “Probiotics could help millions of patients suffering from bipolar disorder,” American College of Neuropsychopharmacology,” 12/13/18 n “Probiotics improve bipolar disorder” by Case Adams, Sheppard Pratt Health System, 1/10/19

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The good news: Getting adequate sleep and exercise and limiting screen time have positive effects on a teenager’s physical, mental, and emotional health and academic performance. The bad news: Only about 5 percent of US adolescents are meeting the goals. The National Sleep Foundation recommends 8 to 10 hours of sleep per night for ages 14 to 18. The US Department of Health and Human Services advises at least an hour of moderate or vigorous activity per day, and less than two hours of screen time. “There is plenty of evidence to show that teenagers aren’t getting enough physical activity, or sufficient sleep, or keeping screen time in check,” said Gregory Knell, PhD, of the University of Texas School of Public Health. He led a new study of 60,000 high school students that analyzed the effects of all three factors. “The results are a wake-up call for everyone who wants to make sure our children have a healthy future,” he said. SELECTED SOURCES “Prevalence and likelihood of meeting sleep, physical activity, and screen-time guidelines among US youth” by G. Knell et al., JAMA Pediatr, 2/4/19 n “Research shows teens too low on sleep, activity, and too high on screen time,” University of Texas Health Science Center at Houston, 2/4/19

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B Y E VA M I L O T T E

Spicy Watermelon Salad dGV

Raw Power

From Well + Good by Alexia Brue + Melisse Gelula ($29.99, Clarkson Potter, 2019)

40 minutes prep time n serves 2

HARNESS FOOD’S NUTRIENTS In the heat of summer the last thing you want to do is use the oven. With a raw foods meal, you don’t have to. A raw foods diet consists of mostly organic and uncooked, unprocessed, raw fruits, vegetables, nuts, seeds, and sprouted grains. Food is served cold or at room temperature. Items may be warmed some, as long as the temperature does not exceed 118°. The reason for this is high heat destroys a portion of a food’s natural enzymes and nutrients. SOURCE “Raw Foods Diet” by Kara Mayer Robinson, www.WebMD.com, 2019

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian

For the Dressing 1 small grapefruit (preferably red) 1 small jalapeño, seeded and thinly sliced Pinch sea salt For the Salad 1 small bunch watercress 1 small bunch arugula 2 c coarsely cubed watermelon 1 medium avocado, pitted, peeled, and sliced 4 mint sprigs, coarsely chopped 1 Tbsp olive oil  Fresh lime juice  Slivered almonds (optional)  Pink Himalayan salt 1. Make dressing: Roll grapefruit back and forth on a cutting board and then cut it into quarters. Use your hands to squeeze juice of grapefruit into a small bowl. Add jalapeño and sea salt. Set aside for at least 20 minutes to allow heat of jalapeño to infuse grapefruit dressing.

For a guide to nutrition breakdowns, see page 6.

2. Meanwhile, make salad. On a large serving platter, arrange watercress and arugula so they cover most of platter. Add watermelon and layer avocado slices on top. 3. Gently strain grapefruit dressing over salad, reserving jalapeños, being sure to cover watermelon and avocado but not drown watercress. Place jalapeños around edges of platter. 4. Sprinkle mint over top and finish with a drizzle of oil, a squeeze of lime juice, almonds (if using), and a pinch or two of pink Himalayan salt. Serve immediately.

For a Raw Red Hummus recipe, visit tasteforlife.com/raw-red-hummus

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www.

© JOHNNY MILLER

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Per serving (with almonds): 387 Calories, 10 g Protein, 39 g Carbohydrates, 12 g Fiber, 26 g Total fat (3 g sat), 643 mg Sodium, HHHHH Vitamin C, K, Folate, HHHH Vitamin B6, E, HHH Vitamin A, B2 (riboflavin), Calcium, Magnesium, Phosphorus, Potassium, HH Vitamin B1 (thiamine), B3 (niacin), H Iron, Zinc

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Raw Broccoli Brilliance dGV From The Perfect Blend by Tess Masters ($19.99, Ten Speed Press, 2016)

30 minutes prep time + 30 minutes soak time for cashews n serves 6 as a starter, 4 as a main

Dressing L c filtered water L c extra-virgin olive oil L c fresh lemon juice 1 c raw unsalted cashews, soaked* N c chopped cauliflower florets 2K Tbsp apple cider vinegar 2 Tbsp coconut sugar 1K tsp prepared yellow mustard 1 tsp natural salt N tsp red pepper flakes Salad 6 c finely chopped broccoli florets 2 c finely diced celery 1 c finely chopped green onion (white and green parts) 1 c sliced raw almonds K c shelled hemp seeds K c raw sunflower seeds K c raw pumpkin seeds Natural salt Freshly ground black pepper

1. To make dressing: Throw all dressing ingredients into a blender and blast on high for about 1 minute, until smooth and creamy. Chill in fridge. 2. To assemble salad: Toss broccoli, celery, green onion, almonds, hemp seeds, sunflower seeds, and pumpkin seeds, along with optional edamame, watermelon seeds, and raisin boosters. 3. Add dressing and toss. Season to taste with salt and pepper. Kitchen Note: Finely dicing the vegetables is critical, to make sure all the ingredients are uniformly dressed and that you get all the flavors with every bite. The mayo-style dressing is thick, to achieve the “stick to your ribs” effect raw dishes often lack. *Soak the cashews in filtered room-temperature water for 30 minutes in a glass, ceramic, or non-reactive metal vessel. Per serving (as a starter and with optional boosters): 715 Calories, 26 g Protein, 47 g Carbohydrates, 16 g Fiber, 51 g Total fat (6 g sat), 475 mg Sodium, HHHHH Vitamin C, D, E, K, Folate, Magnesium, Phosphorus, Zinc, HHHH Vitamin B1 (thiamine), B2 (riboflavin), Iron, HHH Vitamin B6, Potassium, HH Vitamin B3 (niacin), Calcium

Optional Boosters 2 c shelled raw edamame K c raw sprouted watermelon seeds K c golden raisins

© ANSON SMART

Raw Cauliflower Rice dGnV From Unicorn Food by Kat Odell ($19.95,Workman Publishing, 2018)

20 minutes prep time n makes about 4 cups (serves 4)

1 head (about 2 lb) cauliflower* Salt and pepper to taste 1. Wash and dry cauliflower. Pull off and discard outer leaves and cut head into 4 quarters. If using a box grater, position it over a large bowl and grate cauliflower to size of cooked rice grains. Alternatively, divide quarters into florets, place half of them in the bowl of a food processor, and process until cauliflower is size of cooked rice grains, about 20 seconds. 2. Transfer to a large bowl. Repeat with remaining cauliflower. 3. Season to taste with salt and pepper. Kitchen Note: Raw Cauliflower Rice is a blank slate to which you can add a bevy of flavors. Add it to tacos and salads, or eat it on its own as a side. Raw Cauliflower Rice will keep in an airtight container in the refrigerator for 2 days, or in the freezer for about 3 months. Thaw before using. *Feel free to use a mix of green and purple cauliflower whenever possible. Use equal portions of each color, and then proceed with the recipe. Per serving: 58 Calories, 4 g Protein, 11 g Carbohydrates, 5 g Fiber, 1 g Total fat, 359 mg Sodium, HHHHH Vitamin C, HHH Vitamin B6, K, Folate, H Vitamin B2 (riboflavin), Phosphorus, Potassium

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WEIGHING IN BY ALBERT McKEON

BOOST METABOLISM PEOPLE SEEM TO UNDERSTAND LITTLE ABOUT THE WORKINGS AND OVERALL PURPOSE OF THE HUMAN BODY’S METABOLISM.

I was one of them. For instance, my metabolism was the first thing I blamed for weight gain. As my once-athletic physique sunk into a misshapen form of fat over the past few years, I’d been quick to fault aging and a slowing metabolism, even as I had a second helping of pasta and later hit the snooze bar on my alarm and skipped morning exercise. Well, I’ve learned my lesson. Research reveals that you can’t entirely blame a slowing metabolism for weight gain. Indeed, while a slow metabolism burns fewer calories than a fastpaced one, it is physical inactivity and poor diet that contribute the most to weight gain. Still, metabolism plays a big role in overall health and is something you want running like a finely tuned sports car, and not a sluggish truck. It is, in many ways, an engine. Metabolism is essentially the summary of all the chemical processes that take the calories from foods and beverages and combine them with oxygen, creating energy. Energy powers breathing, blood circulation, cell growth and repair, and many other necessary functions. Several factors shape the pace of a metabolism. First, larger people and those with more muscle have fast metabolisms and burn more calories. Genetics decidedly plays a role here. And— sorry, women—men tend to have

faster metabolisms because they usually have more muscle and less body fat. (Of course, this doesn’t apply to all women.) Also, medication can slow, as well as quicken, metabolisms. Lastly, as people age, muscle typically decreases and fat starts appearing in unlikely places, like weeds in a garden. Again, as metabolism slows, fewer calories burn. But as health experts point out, a slowing metabolism has only a small effect on weight gain. Overweight people have been shown to have faster metabolisms because they need more energy. Still, it doesn’t hurt to increase your metabolism. It will increase energy output and make you feel better. It will also contribute somewhat—although not entirely—to weight loss. Who doesn’t want that? There are several easy ways to kick-start metabolism:

Get moving The more you move, the more your metabolism keeps going. Go for walks, long hikes, runs, swims— anything active. If your body can handle it, high-intensity training can keep a metabolism moving fast for as much as a day. If you’re walking or jogging, simply quicken the pace for a minute and then resume the regular pace, repeating the cycle for at least 12 minutes.

Lift weights Strength training increases muscle mass, which, in turn, burns more calories than fat tissue does. As people age, it’s vital to slow the pace of muscle loss; weight lifting at least twice a week keeps muscles firm. You’ll also get your metabolism moving from the cardio involved in weight workouts.

Drink green tea A compound known as epigallocatechin gallate might increase calorie and fat burning. In fact, consuming about 250 milligrams of it might quicken the metabolism enough to burn 100 calories a day, studies have shown. Fortunately, epigallocatechin gallate is easy to find: It’s in green tea. Drink up!

Sleep better Sleep deprivation hurts in many ways, not the least in that it slows metabolism. For many, it’s easier said than done, but a consistent schedule of sleeping seven to eight hours a night will keep the body fresh and the metabolism moving. TFL

SELECTED SOURCES “Can you boost metabolism?” by Mayo Clinic Staff, www.MayoClinic.org n “Effect of a thermogenic beverage on 24-hour energy metabolism in humans” by S. Rudelle et al., Obesity (Silver Spring), 2/07 n “How can I speed up my metabolism?” National Health Service, www.NHS.uk n “Sleep, women, and heart disease,” American Heart Association, www.heart.org n “What exactly is metabolism?” http://diet.MayoClinic.org

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SMART SUPPLEMENTS B Y TA S T E F O R L I F E S TA F F

ENERGY MOJO GET THE SUPPORT YOU NEED STRESS CAN BE A MAJOR CAUSE OF FATIGUE. IT WRECKS YOUR SLEEP, DEPLETES YOU OF ENERGY, AND MAKES YOU MISERABLE. To help your body regain its energy, consider adaptogenic herbs. Humans have used them for centuries to help the body maintain a sense of balance and equilibrium in times of stress. The herbs work quickly to reduce fatigue and bolster energy.

Rhodiola Clinical research shows that extract of Rhodiola rosea is associated with a nearly 50 percent reduction in fatigue as measured on a standardized scale. Studies show this stimulating adaptogen helps with emotional and physical exhaustion and low mood.

“Most people feel an immediate pick-me-up within an hour, with greater benefit after taking the herb for weeks or months,” says herbalist Maria Noël Groves, RH. She advises taking this herb early in the day. Integrative health nurse Cheryl Myers, RN, recommends buying rhodiola with at least 5 percent rosavins and more than 1.8 percent salidrosides. People with bipolar disorder should avoid rhodiola.

Ashwagandha Ashwagandha (Withania somnifera) is an adaptogenic herb backed by significant research. There are more

Vitamins for Stress Chronic stress depletes B vitamins, which are crucial for energy and helping our bodies react to stress. If you are undergoing a stressful period, consider adding a B-complex formula to your routine to address the effects of stress. Have you noticed that your immunity weakens when you’re under chronic stress? Adrenal glands are rich in vitamin C, but they secrete the vitamin in response to stress. Shoring up your supply of vitamin C can help your body during times of stress, including cold and flu season.

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than 1,000 published studies about it in the database of the National Institutes of Health. The herb shows positive effects on energy, stamina, and mental calmness. Studies show it increases energy during the day and improves sleep at night. It helps reduce symptoms of anxiety and post-traumatic stress disorder, producing a sense of calm similar to prescription anti-anxiety drugs. In one study, people under stress who took a 300-milligram dose of ashwagandha twice daily for 60 days reduced the level of the stress hormone cortisol in their blood by almost 30 percent. Look for a high-concentration, highly bioavailable root extract. KSM-66 is one such clinically studied ashwagandha and is certified USDA Organic and Non-GMO Project Verified. Do not use this herb if you are taking prescription drugs for anxiety or insomnia.

Medicinal Mushrooms Cordyceps sinensis is a fungus that lives on a type of caterpillar found at high altitudes, including the Himalayas. The antioxidant-rich fungus has been used in traditional Chinese medicine for centuries. Farmers and herders started making it into teas and tonics when they saw how strong the animals who fed on cordyceps became. Cordyceps increases stamina and exercise performance. This is due in part to its ability to boost the body’s production of ATP—one of the main sources of energy during exercise. Because it is so costly to harvest, most cordyceps supplements are made from a lab-grown ingredient called Cordyceps Cs-4. Look for bottles with the NSF International seal or the United States Pharmacopeia seal. These third-party organizations ensure high-quality products. People on immunosuppressants should not take cordyceps. TFL

SELECTED SOURCES Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts, 2007) n “Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: A double-blind, placebo-controlled trial” by S. Chen et al., J Altern Complement Med, 5/10 n “Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout syndrome” by S. Kasper and A. Dienel, Neuropsychiatr Dis Treat, 3/22/17 n “A prospective, randomized, double-blind, placebo-controlled study of safety and efficacy of a high-concentration, full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults” by K. Chandrasekhar et al., Indian Journal of Psychological Medicine, 1/14/13 n “Rhodiola and fatigue,” www.Karger.com n “Rhodiola: A phytomedicinal overview,” HerbalGram, http://cms.HerbalGram.org

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2019

®

tasteforlife RDA

Tomatoes cooked in oil, watermelon. Not established Yellow corn, mangoes, oranges, egg yolks. Cod liver oil, fatty fish, egg yolks, fortified dairy. Wheat germ, almonds and other nuts, cold-pressed vegetable oils.

Leafy, green vegetables, green tea, 90 micrograms for women; alfalfa. 120 micrograms for men Brown rice, dairy, egg yolks, legumes, soy. Cheese, eggs, fish, poultry, spinach, yogurt. Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ.

Whole wheat, eggs, legumes, peas. 5 mg Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals. Leafy greens, liver, asparagus, brewer’s yeast.

Protects against eye disorders, particularly macular degeneration. May reduce risk of cancer, heart disease, and more. Antioxidant necessary for eye health. Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers. Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease. Helps with blood clotting, bone formation, and bone repair. Enhances brain function and energy. Essential for energy and immune support. Aids healthy circulation and nerves; lowers cholesterol. Fights stress; enhances stamina. Needed for growth and maintenance; reduces high levels of homocysteine.

LUTEIN LYCOPENE ZEAXANTHIN

D E K B1 (thiamine) B2 (riboflavin) B3 (niacin)

B12

FOLIC ACID OR FOLATE (B9)

B5 (pantothenic acid) B6

(d-alpha tocopherol and vitamin E succinate)

Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.

Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects.

Green, yellow, and orange fruits/ Not established vegetables. Green fruits/vegetables, especially Not established leafy greens.

Aids in cancer prevention.

BETA CAROTENE

2.4 micrograms

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

14 mg for women; 16 mg for men

1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men

15 milligrams (mg)

15 micrograms; 20 micrograms for ages 71 and older

Not established

Not established

Salmon, lobster, shrimp.

are converted into vitamin A in the body.

A T he five carotenoids below Fights cancer and free radicals.

(Recommended Dietary Allowances and Adequate Intakes)

ASTAXANTHIN

FOOD SOURCES

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

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

VITAMINS & MINERALS

nutrition chart

FAT–SOLUBLE VITAMINS (Remain in the body.)

WATER–SOLUBLE VITAMINS

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W

Berries, citrus fruits, leafy greens. Apples, carrots, leafy greens, raw nuts, whole grains.

Dairy foods (and fortified 1,000 mg; substitutes), leafy greens, sardines. 1,200 mg for women age 51 and older; 1,200 mg for men 71 and older Brewer’s yeast, brown rice, meat, whole grains.

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. Helps glucose metabolism; enhances energy.

C (ascorbic acid) BORON CALCIUM CHROMIUM

Not established 8 mg for women; 11 mg for men

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. Alfalfa, bell peppers, brown rice, root vegetables, soy.

Balances calcium; needed for 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. Needed for formation of collagen for bones and connective tissue.

Necessary for healthy bones and teeth; improves insulin Dill, fish, meat, olives, some use. vegetable oils, whole grains. Important in immune and reproductive health.

MAGNESIUM MANGANESE MOLYBDENUM POTASSIUM SELENIUM SILICON VANADIUM ZINC

Pregnancy and lactation may require higher amounts of some nutrients. Check with your healthcare provider.

Eggs, legumes, seafood, whole grains.

Dairy, fish, leafy greens, meat, 320 mg for women; molasses, seafood, seeds, soybeans. 350 mg for men

Essential to blood cell production, growth, immune health, and energy.

IRON

Not established

55 micrograms

3.4 grams for men; 2.6 grams for women

45 micrograms

1.8 mg for women; 2.3 mg for men

Meat, nuts, seafood, soybeans, whole grains. Eggs, fish, liver, meat, leafy greens, 18 mg for women (8 mg after age 50); whole grains. 8 mg for men

Helps build blood cells, bone, and collagen.

COPPER

25 micrograms for women; 20 micrograms for women age 51 and older; 35 micrograms for men; 30 micrograms for men age 51 and older 900 micrograms

Not established

75 mg for women; 90 mg for men

425 mg for women; 550 mg for men

Egg yolks, legumes, meat, whole grains.

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

Not strictly water soluble.

CHOLINE

30 micrograms

Brewer’s yeast, dairy, fish, meat, rice bran.

Promotes healthy hair, nails, and skin.

BIOTIN

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.

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, 2017 n An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations by Jane Higdon and Victoria J. Drake ($69.95, Thieme, 2012) n “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu, 2015 n “Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov, 2015

IMPORTANT MINERALS (Remain in the body.)


HELPFUL HERBS BY JANE EKLUND

BAN BUGS AND BITES 9 TIPS TO GET YOU THROUGH SUMMER   M ake your backyard less friendly to insect pests. Dump any standing water that’s accumulated in 1  buckets, old tires, tarps, and the like. Mosquitoes breed in such spots.   P lant herbs that may deter pests. House flies and mosquitoes will avoid basil. Plant it in the garden and in 2  pots where people congregate—it will provide insect relief and an ingredient for pesto!   G row lemongrass. It contains citronella oil, a natural mosquito repellent. 3    T ry planting mint in pots, then pluck the leaves and crumple them into iced tea while the plants help keep 4  bugs off nearby plants. Both mosquitoes and ticks will avoid rosemary and catnip plants. Other herbs to try planting include lemon thyme, lemon balm, oregano, and bay leaves.   F or a natural insect repellent that’s applied to the skin or sprayed on clothes, look for oil of lemon 5  eucalyptus. The only plant-based mosquito-repelling ingredient recommended by the Centers for Disease Control and Prevention, it’s found in bug sprays and lotions made by natural products companies as well as companies that make repellents containing DEET. Oil of lemon eucalyptus isn’t safe for children under 3, so consider a soy-based repellent for preschoolers. One repellent containing 2 percent soybean oil, along with glycerin, lecithin, vanillin, and oils of coconut and geranium, was as effective as DEET in one study.   W  hen using bug repellent on kids, parents should spray the repellent on their own hands, then apply to a 6  child’s face. Use mosquito netting rather than repellent for babies under two months old.   W  ear long sleeves and pants, and tuck your shirt in your pants and your pants in your socks. 7    A void being outdoors at dawn and dusk; mosquitoes are the worst during those times. 8    P eople who may have been exposed to ticks should shower after spending time outdoors, in addition to 9  doing regular tick checks on clothing and bodies. TFL SELECTED SOURCES “16 plants that repel unwanted insects” by Tom Oder, Mother Nature Network, www.mnn.com, 4/22/19 n “How to keep mosquitoes out of your yard” by Jessica Walliser, www.RodalesOrganicLife.com, 5/27/16 n “Keep pests off pets! Plants to grow that repel ticks and fleas” by Emily Cardiff, www. OneGreenPlanet.org n “Natural mosquito repellents”; “Safer bug spray: Natural bug repellents” by R. Morgan Griffin, WebMD.com n “Plant-based insect repellents: a review of their efficacy, development and testing” by M.F. Maia and S.J. Moore, Malar J, 4/15/11 n “Prevent mosquito bites,” Centers for Disease Control and Prevention, www.cdc.gov

22 tasteforlife

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Bulgarian rose hips & Moroccan rose

“Tea began as a medicine grew into a beverage.”

green tea & roasted short grain brown rice

- The Book of Tea cauldron roasted twig & mature dried tea leaves

Egyptian peppermint & spearmint

roasted & spiced with cinnamon, cardamom, ginger root, star anise, chicory root, & cloves

©2019 Eden Foods 10406

Egyptian chamomile flowers

gas fire roasted green tea leaves

first hand-picked Spring tea leaves

edenfoods.com Tanzanian ginger root

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BY MARSHA MCCULLOCH, MS, RD

Got Histamine Intolerance? WHAT IT IS AND HOW DIETARY CHANGES MAY HELP

If you experience itching, digestive issues, headaches, or a runny nose after eating certain foods, histamine intolerance may be the culprit. An estimated 1 in 100 people have the condition.

What is it?

Histamine is a chemical messenger best known for its role in allergic reactions. However, it also helps stimulate stomach acid secretion, widens your blood vessels, and performs several other vital functions. Your body makes histamine from the amino acid histidine. You also ingest histamine in some foods. If too much of the chemical builds up in your body, symptoms of intolerance can arise. “Histamine intolerance is a broad term generally used to indicate that a person’s symptoms—typically resembling allergy—are caused by an excess of histamine in the body,” says Janice Joneja, PhD, author of The Beginner’s Guide to Histamine Intolerance. It’s not a true allergy, however, so it won’t show up on allergy tests.

What causes it?

“One contributing factor to histamine intolerance is a deficiency in enzymes that break down histamine, mainly diamine oxidase, or DAO,” Dr. Joneja says. “Conditions that result in the release of excessive amounts of histamine in your body—including mast cell activation syndrome (MCAS)—are also a factor.” Mast cells are immune cells that produce histamine. In people with MCAS, mast cells are dysfunctional. They’re too easily activated or triggered to release histamine and other chemical messengers. “From what I’ve observed in clinical practice, MCAS is likely the main reason for histamine intolerance,” says Lawrence Afrin, MD, a leading expert in mast cell disorders and author of Never Bet Against Occam: Mast Cell Activation Disease and the Modern Epidemics of Chronic Illness and Medical

Complexity. “In people with MCAS, exposure to things that ordinarily wouldn’t cause mast cell activation may provoke a profound reaction.” This may include foods and beverages, as well as non-food triggers, like stress and chemical odors. Several factors, including your genetics and gut health, may affect your risk of histamine intolerance and MCAS. Doctors like Afrin who are experienced in diagnosing these conditions can be found at www.tmsforacure.org.

Symptoms of histamine intolerance

Histamine has receptors in various parts of your body. So, your symptoms depend on which ones are activated by histamine. Some common symptoms of histamine intolerance are: ✔ Gut: bloating, abdominal pain, nausea, reflux, diarrhea, constipation ✔ Skin: hives, eczema, itching, flushing ✔ Respiratory: runny or stuffy nose, sneezing, asthma ✔ Cardiovascular: dizziness, irregular heartbeat, low blood pressure ✔ Brain: headache, migraine, anxiety You may have more than one of these symptoms at the same time. Their severity can vary depending on your histamine load at any given moment.

Low -histamine diet

Following a diet that restricts histamine may help increase DAO levels in your blood and reduce symptoms of histamine intolerance. The challenge is that many variations of lowhistamine diets are available and sometimes have conflicting advice. www.tas teforl i fe.com

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continued from page 25

“Some of these diets are based on inadequate scientific evidence,” Dr. Joneja says. “Other variations may arise due to the methods of food sampling and analysis at different labs, as well as the source of the food, where it was grown, and how ripe it is. For example, the riper a tomato, the more histamine it tends to have.” Ultimately, you should adjust the diet based on your individual intolerances. Examples of foods commonly restricted on a low-histamine diet include:

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 oods naturally high in histamine: Spinach, eggplant, avocados, and ✔F tomatoes top this list. Bacteria on these foods may produce some of this histamine.  oods that trigger histamine release: Strawberries, citrus fruits, ✔F pineapple, egg whites, and chocolate may stimulate your mast cells to release histamine.  oods that compete for DAO: Nuts, chickpeas, lentils, soybean products, ✔F and mushrooms contain compounds similar to histamine that fight for DAO in your gut.  ermented and aged foods and drinks: Examples are cheese, ✔F yogurt, sauerkraut, processed meats, soy sauce, vinegar, beer, and wine. Fermentation produces histamine. Alcohol inhibits the DAO enzyme.  ome food additives: Tartrazine food dye (FD&C Yellow 5) may trigger ✔S histamine release in your body. So do some preservatives, including benzoates and sulfites.

Food preparation and storage

Cooking and storage methods may also affect histamine levels of foods. In one study, boiling spinach decreased histamine by 83 percent compared to the raw vegetable. This is because histamine leached into the cooking water. Histamine isn’t destroyed by heat. To limit histamine intake, you should mainly eat fresh foods. If you have leftovers—particularly protein-rich ones like meat, Taking a supplement of diamine chicken, and fish—store them oxidase (DAO) about 15 minutes in your freezer. This deters the before a meal could help break down histamine in your gut bacterial action that generates and may reduce symptoms of histamine. intolerance. If you’re interested in a lowhistamine diet, try it for two to four weeks. If it doesn’t help, you may need to address underlying factors with a doctor. With the right strategies, you can manage it and feel better. TFL

Supplementing DAO

SELECTED SOURCES “Biogenic amines in plant-origin foods: Are they frequently underestimated in low-histamine diets?” by S. Pérez-Sánchez et al., Foods, 12/14/18 n “Characterization of mast cell activation syndrome” by L.B. Afrin, Am J Med Sci, 3/17 n “Diamine oxidase supplementation in chronic spontaneous urticaria: A randomized, double-blind placebo-controlled study” by M.R. Yacoub et al., Int Arch Allergy Immunol, 2018 n “Evaluation of symptoms and symptom combinations in histamine intolerance” by W.J. Schnedl et al., Intest Res, 3/7/19 n “Histamine and histamine intolerance” by L. Maintz and N. Novak, Am J Clin Nutr, 5/07 n Histamine intolerance and dietary management: A complete review” by I. San Mauro Martin et al., Allergol Immunopathol (Madr), 9-10/16 n “Histamine N-methyltransferase in the brain” by T. Yoshikawa et al., In J Mol Sci, 2/19 n “Histamine-reduced diet and increase of serum diamine oxidase correlating to diet compliance in histamine intolerance” by S. Lackner et al., Eur J Clin Nutr, 1/19 n “Microbial patterns in patients with histamine intolerance” by M. Schink et al., J Physiol Pharmacol, 8/18 n “Often seen, rarely recognized: Mast cell activation disease—a guide to diagnosis and therapeutic options” by L.B. Afrin et al., Ann Med, 2016 n “Serum diamine oxidase activity in patients with histamine intolerance” by G. Manzotti et al., Int J Immunopathol Pharmacol, 3/16

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

THE PALEO DIET EAT LIKE A CAVEMAN Humans who lived during the Paleolithic era were hunters and gatherers with a diet of meat, seafood, fruits, vegetables, seeds, and nuts. This ancient way of eating comprises today’s Paleo diet. Grass-fed varieties of meat, wild rather than farm-raised fish, eggs, and monounsaturated and polyunsatured fats like avocado and olive oils are encouraged. Cereal grains (including whole grains), dairy products, legumes, white potatoes, refined

sugars and oils, and processed foods are avoided. One misconception of the Paleo diet is that you can eat as much meat as you want. Ancient Paleolithic diets would have differed significantly depending on where the hunter-gatherer tribes lived. In modern times, those eating Paleo can benefit from individualizing the diet to their own needs. Eating large quantities of animal protein is not in most people’s best interest.

Blueberry-Almond Paleo Porridge dGV From the Taste for Life test kitchen

10 minutes prep time n serves 2

K c raw unsalted almonds, chopped K c unsweetened shredded coconut 1 Tbsp raw unsalted sunflower seeds 2 Tbsp almond flour 1 tsp ground cinnamon N c boiling water 1 Tbsp maple syrup 1 c blueberries

1. Process almonds, coconut, sunflower seeds, almond flour, and cinnamon in a food processor until finely ground, taking care to not overblend. 2. Transfer mixture to a heat-proof bowl. Pour the N cup of boiling water over and stir to combine. 3. Transfer porridge to two serving bowls. Drizzle with syrup and top with blueberries. Per serving: 438 Calories, 11 g Protein, 32 g Carbohydrates, 10 g Fiber, 34 g Total fat (14 g sat), 10 mg Sodium, H Vitamin B2 (riboflavin), B6, E, K, Calcium, Iron, Magnesium, Phosphorus

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The Paleo diet is actually plant centered. Those who switch to the plan will most likely see an increase in their fiber and vegetable intakes. This benefits overall inflammation levels and gastrointestinal health. Preliminary studies show positive results on cholesterol levels with the Paleo diet. Twenty study volunteers with hypercholesterolemia followed four months of a traditionally heart-healthy diet followed by four months of a Paleolithic diet. The volunteers, aged 40 to 62, significantly lowered their mean total cholesterol and LDL (bad) levels. The study suggests that Paleolithic nutrition offers promising potential for nutritional management of hyperlipidemia in adults whose lipid profiles did not improve after following more traditional heart-healthy dietary recommendations. The Paleo diet also shows promise in positively affecting blood glucose levels. Study participants with Type 2 diabetes followed a Paleolithic diet and either standard care exercise recommendations or supervised exercise sessions three times a week. After 12 weeks, their fat mass and metabolic balances (insulin sensitivity, glycemic control, and leptin) improved. It was noted that the supervised exercise training may not have enhanced the outcomes, but it did preserve lean mass and increased cardiovascular fitness. Since the Paleo diet contains no sugar and no flour, eating Paleo can help control obesity. Some experts, however, feel a strictly followed Paleo diet lacks nutritional balance. Nutrients like calcium and vitamin D can be missing, as some food groups are eliminated. Those following the Paleo diet may find it hard to stick to for long periods of time, and the diet’s restrictions can feel daunting. Since legumes are an important source of protein for vegans and vegetarians, these people may find the Paleo eating plan nearly impossible to follow. Discuss with your doctor if the Paleo diet is right for you. TFL SELECTED SOURCES “Effects of a Paleolithic diet with and without supervised exercise on fat mass, insulin sensitivity, and glycemic control . . .” by J. Otten et al., Diabetes Metab Res Rev, 1/17 n “The Paleo diet: Pros and cons according to NUNM,” National University of Natural Medicine, www.nunm.edu, 4/10/19 n “Paleolithic nutrition improves plasma lipid concentrations of hypercholesterolemic adults to a greater extent than traditional heart-healthy dietary recommendations” by R.L. Pastore et al., Nutr Res, 6/15 n “What is the Paleo diet? Foods to eat and avoid . . .,” www.NBCnews.com, 4/22/19

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WOMEN’S HEALTH BY TO R I H U DS O N , N D

PROBIOTICS REDUCE POSTPARTUM DEPRESSION GUT MICROBIOTA LINKED TO BRAIN CHEMISTRY, MOOD, AND BEHAVIOR ACCORDING TO THE CENTERS FOR DISEASE CONTROL, POSTPARTUM DEPRESSION IN THE US AFFECTS BETWEEN 11 AND 20 PERCENT OF NEW MOTHERS. IT IMPACTS THE MOM’S ABILITY TO CARE FOR AND BOND WITH HER INFANT, AS WELL AS HER ABILITY TO FUNCTION IN DAILY LIFE. Postpartum depression can also produce longlasting consequences in children’s cognitive, social-emotional, and physical health outcomes. The depression does not come alone though: It is associated with insomnia, fatigue, agitation, appetite problems, low self-esteem, and anxiety. The anxiety often coexists with the depression in postpartum states. If breastfeeding is occurring, it is even more important to explore prevention strategies as many women will not take pharmaceuticals while breastfeeding. It can take several weeks for the therapeutic effect of pharmaceutical antidepressants to occur, and the drugs may have adverse effects on the breast-fed infant.

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What the science says One recent study involves a two-center, randomized, double-blind, placebo-controlled trial testing the effect of Lactobacillus rhamnosus HN001 on atopic disorders including eczema, but also on pregnancy outcomes and postpartum symptoms of depression and anxiety. Pregnant women were randomized to receive either placebo or 1 billion colony forming units of Lactobacillus rhamnosus HN001 daily, over a period of six months if breastfeeding. Mothers in the probiotic group reported significantly lower depression and anxiety scores than the placebo group.

Commentary There is a growing body of literature linking the gut microbiota to brain chemistry, mood, and behavior. Many health problems, including mental-emotional disorders, are associated with altered gastrointestinal function and alterations in gut microbial makeup. The findings of the recent study are consistent with two previous clinical studies of the effects of probiotics on mood. One was a randomized clinical trial in a population of 40 people with major depressive disorder treated with Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum or placebo. This study found a significant reduction in symptoms of depression in the probiotic group. In another study, 39 people with chronic fatigue and anxiety were randomized to Lactobacillus casei or placebo and found a reduction in anxiety, but not in depression. Not all studies have demonstrated a significant therapeutic effect of probiotics on mood, but larger studies are being done to better understand this gut flora–brain connection. It will be interesting to watch this unfold and to better understand the possibilities for both prevention and treatment. In time, we will also better understand what might be the most effective probiotic species and strains, duration, and dose.TFL

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