Crush your goals with protein! Page 30
Healthy Family Essential oils v. insects. Page 32
Summer SPLASH INTO
Inside VISIONARY RECIPES
BEYOND MEAT NUTRITION CHART FOR ADULTS
Our top picks for
ESSENTIALS FOOD ESSENTIALS AWARD WINNER page 27 2020
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1% 1% OF OF PURCHASES PURCHASES ON ON DR. DR. FORMULATED FORMULATED FISH FISH OIL OIL 1% OF PURCHASES ON DR. FORMULATED FISH OIL 1% OF PURCHASES ON DR. FORMULATED FISH OIL WILL GO TO VARIOUS NON-PROFIT ORGANIZATIONS. WILL GO TO VARIOUS NON-PROFIT ORGANIZATIONS. WILL VARIOUS NON-PROFIT ORGANIZATIONS. WILL GOGO TOTO VARIOUS NON-PROFIT ORGANIZATIONS. † 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. † 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. † statements havebeen not been evaluated the Food and Drug Administration. This product not intended to diagnose, or prevent any disease. TheseThese statements have not evaluated by thebyFood and Drug Administration. This product is notisintended to diagnose, treat,treat, cure cure or prevent any disease.
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Tasty recipes packed with eye-supporting nutrients.
Adult Nutrition Chart
Make sure you’re getting everything your body needs.
The Endocannabinoid System Learn how your ECS keeps you in balance.
The 2020 Taste for Life Food Essentials Awards Our top picks are wholesome and satisfying.
departments 6 Editor’s Note 8 News Bites
Pineapple may help to reduce inflammation • Omega 3s offer benefits for athletes • More
© PETER O’SULLIVAN AND SIMON SMITH
11 Smart Supplements
Aged garlic extract boosts immunity and more.
23 Food Trends
Discover the world of plant-based meat substitutes.
ESSENTIALS AWARD WINNER 2020
30 Fitness Matters
Protein powder can help you meet your fitness goals.
32 Healthy Family
You v. bugs—natural remedies that work. For more health & wellness resources visit
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The World Needs You No matter what you want to achieve in life, no matter what change you want to make, taking care of your health is fundamental. Your daily habits build the foundation for everything else. Even something as simple as what you eat each day can translate into pain, fatigue, and irritability or a sense of well-being, energy, and a positive outlook. So start with you. In case you haven’t noticed, the world needs you. Change doesn’t come overnight. But it does come. A tipping point is reached when a series of small changes becomes significant enough to cause a larger change, a place from which there’s no turning back. Ensure your tipping point moves you in the direction of better health instead of toward the development of a chronic health condition. When he was in his early 20s, my partner smoked and consumed a steady diet of pizza and soda. He was heavier than he wanted to be and didn’t feel great, but his habits were no different than those of the people around him. He slowly educated himself about healthy foods, stopped smoking, and soon felt better when he took to his snowboard or went hiking. Decades later, his weight remains dozens of pounds lower than when he was in his “prime.” He’s king of the garden beds, loves vegetables, and still powers down the slopes at lightning speed. The way he used to eat holds no appeal because it would prevent him from participating fully in the activities that give him joy. Foods, supplements, herbs, and natural body care are all available to support you in your quest for better health. In this issue, we discuss the benefits of aged garlic extract (page 11), offer recipes that support vision (page 14), provide an adult nutrition chart that shows what’s needed for optimal health (page 16), talk about meat substitutes (page 23), and celebrate outstanding products in our annual Taste for Life Food Essentials Awards (page 27). We hope you find in these pages information that causes a tipping point in your life that ushers in positive change. To your health,
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) National Sales Manager Leanna Houle 800-677-8847 (x111) Founder and Chief Executive Officer T. James Connell Editorial Advisory Board
Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc practices acupuncture, chiropractic, and herbal medicine Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2020 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034
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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Pineapple RULES! Pineapple is a tasty treat, but its health benefits may even surpass its flavor. A one-cup serving has just 82 calories and is rich in fiber, vitamins, calcium, magnesium, and potassium. An enzyme in the fruit called bromelain has been shown to reduce inflammation. A recent laboratory study found that pineapple juice may help treat certain cognitive disorders. SELECTED SOURCES “Cognitive enhancing of pineapple extract and juice in scopolamine-induced amnesia in mice,” by A. Momtazi-Borojeni et al., Research in Pharmaceutical Sciences, 6/17 n “Health benefits of pineapple,” www.WebMD.com
Athletes: OMEGA 3S offer big boosts Supplements of omega-3 fatty acids were found to offer numerous benefits for athletes in a new review of high-quality studies. Improvements in muscle recovery, cardiovascular health, and immunity were among the gains. Participants included recreational and Olympic-level athletes in a variety of sports. Positive results were also found for reaction time, cognition, and mood. The researchers analyzed 32 randomized, placebo-controlled studies. Doses ranged from 300 to 2,400 milligrams (mg) per day of EPA and 400 to 1,500 mg of DHA. SELECTED SOURCES “Are there benefits from the use of fish oil supplements in athletes? A systematic review” by N.A. Lewis et al., Advances in Nutrition, 5/8/20 n “From brains to hearts, muscles and immunity: Review highlights omega-3 benefits for athletes” by Stephen Daniells, www.NutraIngredients-USA.com, 5/15/20
DID YOU KNOW? A new long-term study determined that eating a Mediterranean-style diet can significantly reduce the risk of kidney stones. The diet is rich in fruit and vegetables, whole grains, legumes, fish, and olive oil, while limiting red meat and processed meat. SOURCE “Mediterranean diet adherence and risk of incident kidney stones” by A. Rodriguez et al., American Journal of Clinical Nutrition, 4/9/20
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SMART SUPPLEMENTS BY NAN FORNAL
AGED GARLIC EXTRACT WHAT IT CAN DO FOR YOUR HEALTH IT’S AN APT COINCIDENCE THAT THE ABBREVIATION FOR AGED GARLIC EXTRACT IS “AGE.” AS THE BODY GETS OLDER, IT MAY NEED HELP WITH THE PROCESSES THAT MAINTAIN GOOD HEALTH. AND AGE IS READY TO STEP IN.
What’s different about AGE? Garlic not only provides a tasty addition to meals but also boasts many health benefits, including “antioxidants that support the body’s protective mechanisms against oxidative damage,” according to nutritionist Joe Leech, MSc. This is important as the body ages, as is protecting immunity. “Garlic supplements are known to
boost the function of the immune system,” says Leech. Aged garlic extract boosts health benefits, thanks to a proprietary preparation method, in which organically grown garlic is cleaned, sliced, and aged in stainless-steel containers for 20 months. This process results in odorless and more bioavailable compounds.
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continued from page 11
AGEâ€™s benefits Taken together, cardiovascular diseases are the worldâ€™s leading cause of death. New studies show the protective effects of AGE on cardiovascular health, both with and without the risk factors that come with having diabetes. Cardiovascular health: A randomized, doubleblind, placebo-controlled study found a significant inhibition of the progression of coronary artery calcification (atherosclerosis) in a group of adults who took 2,400 milligrams of aged garlic extract daily for one year, a result not found in the placebo group. Other benefits to the AGE group included lower blood pressure, fasting blood glucose, and inflammatory markers, all of which are risk factors for cardiovascular events, such as heart attack and stroke. For those with diabetes: Heart disease is responsible for the deaths of nearly 70 percent of adults over the age of 65 who have diabetes, according to the American Heart Association. But
the AHA considers diabetes to be a controllable risk factor. Three new studies offer hope to those with diabetes who want to lower their risk of cardiovascular disease. A small randomized, double-blind, placebocontrolled study looked at coronary artery plaque in people with diabetes. While the group that received AGE exhibited a 29 percent reduction in unstable, fatty plaque over the course of the study, the placebo group saw a 57 percent progression in plaque. Endothelial cells, which line the circulatory system, control vascular relaxation and contraction and play a role in blood clotting and platelet adhesion. Paving the way for further research into the effects of AGE on improving vascular endothelial function, a small, three-month study showed a larger reduction in the cardio-ankle vascular index (CAVI) of Type 2 diabetes patients who took AGE than in that of the placebo group. CAVI measures arterial stiffness from the
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ascending aorta to the ankle arteries. The third study looked at left ventricular myocardial mass (LVM), an increase in which is an indicator of poor cardiac outcomes. After a year, researchers observed a trend toward a decreased LVM in the group taking AGE, and no change in the placebo group. The researchers suggest further trials with larger study populations and longer duration to understand the trend better. TFL SELECTED SOURCES “11 proven health benefits of garlic” by Joe Leech, www.healthline.com, 6/28/18 n “Aged garlic extract reduces left ventricular myocardial mass in patients with diabetes: A prospective randomized controlled double-blind study” by E. Hutchins et al., 12/27/19; “Aged garlic extract reduces low attenuation plaque in coronary arteries of patients with diabetes: A randomized, double‑blind, placebo‑controlled study” K. Shaikh et al., 2/20; “Short-term impact of aged garlic extract on endothelial function in diabetes: A randomized, double-blind, placebo-controlled trial” by S. Hamal et al., 12/27/19, Experimental and Therapeutic Medicine n “Cardiovascular disease and diabetes,” American Heart Association, www.heart.org n “Cardiovascular diseases (CVDs): Key facts,” Word Health Organization, www.who.int, 5/17/17 n “The effect of aged garlic extract on the atherosclerotic process . . . ,” by M. Wlosinska et al., BMC Complementary Medicine and Therapies, 4/29/20
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B Y L I S A FA B I A N
Vision Quest RECIPES FOR EYE HEALTH A heart-healthy diet that contributes to whole-body wellness also benefits the eyes. Whole grains, fruits, vegetables, beans, fish, and low-fat foods can all help improve vision. Not only do nutrients in these foods keep the eyes healthy, but some even reduce the risk of eye diseases. Eat at least five servings of fruits and vegetables each day along with two servings of omega-3-rich seafood a week.
Vision-friendly foods: egetables and fruits that are orange and rich in vitamin A. Think ✔V sweet potatoes, cantaloupe, apricots, and carrots. Vitamin A is required by the retina to convert light rays into the images we see. ruits and veggies high in vitamin C. These include grapefruits, ✔F lemons, red bell peppers, strawberries, tomatoes, and pineapple. Critical to eye health, antioxidant vitamin C helps repair and grow new tissue cells. This nutrient prevents or delays age-related macular degeneration (AMD) and cataracts. mega-3-rich foods like coldwater fish (salmon, sardines, trout, ✔O tuna), walnuts, and flaxseeds. Foods containing omega 3s help with tear function; eating more of them may help improve dry eye and retinal health. quash, corn, eggs, romaine lettuce, broccoli, peas, collards, turnip ✔S greens, kale, and spinach. These foods contain the antioxidants lutein and zeaxanthin, which are known to protect the area of the eye known as the macula. The macula gives us our central and most-detailed vision. Dietary intake of zeaxanthin and lutein has also been shown to improve pigment density in the macula. TFL SELECTED SOURCES “36 fabulous foods to boost eye health” by Celia Vimont, American Academy of Ophthalmology, www.aao.org, 1/10/20 n “Top foods to help protect your vision,” Harvard Health Letter, Harvard Medical School, 8/13
Pasta with Broccoli, Sun-Dried Tomato, and Lime dnV From the Taste for Life test kitchen
30 minutes prep time n serves 4
3 c bite-size pieces of broccoli florets 12 oz penne pasta K c oil-packed sun-dried tomato slices 2 garlic cloves, minced ¼ c freshly squeezed lime juice (from 1 large lime) Salt and freshly ground black pepper 1. Steam broccoli for 5 minutes until tender. Set aside. 2. Cook pasta according to package directions. Drain pasta, reserving ¼ cup of the cooking water. Set aside. 3. Heat sun-dried tomatoes and their oil over medium heat in a large saucepan. Add garlic and sauté for 2 minutes. 4. Add pasta, reserved cooking water, steamed broccoli, and lime juice to sun-dried tomato mixture. Season to taste with salt and pepper. Toss to combine. Per serving: 355 Calories, 15 g Protein, 73 g Carbohydrates, 3 g Fiber, 3 g Total fat (1 g sat), 357 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin B1 (thiamine), Phosphorus, HHH Vitamin B3 (niacin), Magnesium, HH Vitamin B2 (riboflavin), B6, Folate, Iron, Zinc, H Potassium
Carrot Cake Smoothie dGV From Keto Drinks by Faith Gorsky and Lara Clevenger, MSH, RDN, CPT ($17, Adams Media, 2020)
10 minutes prep time n serves 1
1 Tbsp shelled walnuts M c canned unsweetened full-fat coconut milk O tsp vanilla extract K tsp ground cinnamon V tsp sea salt 8 drops liquid stevia 1 Tbsp shredded carrot 1 c ice cubes
1. Add walnuts to a blender and pulse until powdery. 2. Add coconut milk, vanilla extract, cinnamon, salt, and stevia to blender and process until smooth. Add shredded carrot and pulse a couple times until finely chopped. 3. Add ice cubes and pulse until thick and creamy, tamping down as necessary. 4. Pour into a glass and serve immediately. Kitchen Note: Coconut, walnuts, cinnamon, and a hint of carrot make this keto smoothie taste like cake. If you want to have your cake for breakfast and eat it too, this smoothie is the way to go. Per serving: 360 Calories, 4 g Protein, 8 g Carbohydrates, 1 g Fiber, 37 g Total fat (29 g sat), 316 mg Sodium, HHH Iron, HH Magnesium, Phosphorus, H Zinc
J U LY 2020
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Whole Roasted Pineapples dGV From Plants Only Kitchen by Gaz Oakley ($27.50, Quadrille, 2020)
30 minutes prep time n serves 6
2 2 K 1 2
Tbsp coconut sugar tsp ground cinnamon tsp cayenne pepper Tbsp coconut oil pineapples, peeled
To Garnish Toasted coconut flakes Dairy-free ice cream Fresh mint Maple syrup Lime zest 1. Preheat oven to 350°. 2. Add coconut sugar, cinnamon, and cayenne pepper to a small bowl and mix together. 3. Place a large non-stick pan over a medium heat and add coconut oil. When hot, add whole peeled pineapples. Turn pineapples so they color on all sides. Sprinkle over sugar mixture while they are cooking. 4. When pineapples are golden, place them onto a baking sheet and then into the oven for 15 to 20 minutes. 5. Once pineapples are baked, carve them at the table. Serve with toasted coconut flakes, ice cream, fresh mint, a drizzle of maple syrup, and a little lime zest.
© PETER O’SULLIVAN AND SIMON SMITH
Per serving: 273 Calories, 2 g Protein, 54 g Carbohydrates, 5 g Fiber, 8 g Total fat (3 g sat), 50 mg Sodium, HHHHH Vitamin C, HH Vitamin B1 (thiamine), B6, H Vitamin B2 (riboflavin), B3 (niacin), Folate, Magnesium, Potassium
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Green, yellow, and orange fruits/ Not established vegetables. Green fruits/vegetables, especially Not established leafy greens. 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.
Aids in cancer prevention. 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.
BETA CAROTENE LUTEIN LYCOPENE ZEAXANTHIN
D E K B1 (thiamine) B2 (riboflavin) B3 (niacin)
Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects.
Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.
FOLIC ACID OR FOLATE (B9)
B5 (pantothenic acid) B6
(d-alpha tocopherol and vitamin E succinate)
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
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)
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
FAT–SOLUBLE VITAMINS (Remain in the body.)
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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.
3.4 grams for men; 2.6 grams for women
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.
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
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.
Brewer’s yeast, dairy, fish, meat, rice bran.
Promotes healthy hair, nails, and skin.
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.)
BY JANE EKLUND
The Endocannabinoid System: WHAT’S IT ALL ABOUT? With a name like “endocannabinoid,” you know the marijuana family is involved. But there’s more to the human body’s endocannabinoid system, aka ECS, than its relationship to cannabis.
What’s in a name?
Let’s start with some terminology. What exactly does “endocannabinoid” mean? “Endo” comes from “endogenous,” meaning produced in the body. “Cannabinoid” is a chemical that was first identified in the cannabis (or marijuana) plant. So endocannabinoids are substances like those in cannabis that occur naturally in the body.
The ECS is made up of three parts: endocannabinoids, receptors, and enzymes. It’s widespread in the body, unlike, for instance, the stand-alone nervous and cardiovascular systems. It’s not limited to humans, either. Fish, birds, and mammals have an ECS too. Our endocannabinoid systems interact with the cannabinoids that our bodies make, with the cannabinoids in cannabis plants, and also in compounds found in many other plants and foods. Even if you’ve never sampled marijuana or used CBD or another product derived from the cannabis plant, you’ve probably ingested cannabinoids. They’re found in carrots, clove, black pepper, echinacea, broccoli, and ginseng, among others.
Some history Scientists researching the ways marijuana interacts with the body began to identify cannabinoids—those active components of cannabis—in the 1960s. The same compounds were identified in the human body 30 years later. That’s when researchers started piecing together evidence showing that cannabis creates an effect on the body by mimicking endocannabinoids. Endocannabinoid receptors were identified first in the nerves and the brain, and later found throughout the body: in the skin, bone, heart, liver, pancreas, fat tissue, immune cells, blood vessels, kidney, and gastrointestinal tract.
Staying in balance The job of the ECS is to maintain homeostasis—the stability of your internal environment as it interacts with the outside environment. Your body constantly monitors what’s going on inside: Is your temperature too high? Do you need food? Is your heart beating too quickly? continued on page 21
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“ Take also unto thee Wheat “ Take also unto thee Wheat Lentils and Millet and Lentils and Millet and in one vessel and in one vessel and
and Barley and Beans and and Barley and Beans and Spelt and put them Spelt and put them make bread of it...” make bread of it...” – Ezekiel 4:9 Ezekiel 4:9 – Ezekiel 4:9
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If one of your systems is off, the ECS works to bring it back into alignment. A grumbling stomach is your ECS telling you to eat. When you’re sweating from overheating, that’s your ECS cooling you down. The endocannabinoid system keeps tabs on how your body is staying balanced via its cannabinoid receptors. So far, scientists have identified two kinds of receptors. CB1s are located primarily in the central nervous system—the brain and spinal cord nerves. CB2s are in the peripheral nervous system, the digestive system, and the immune system. The functions regulated by the ECS include appetite, digestion, immune function, inflammation, mood, sleep, reproduction and fertility, motor control, temperature regulation, memory, pain, and pleasure. The system’s work is precise: It targets a specific function to bring into balance, and once equilibrium is established, enzymes break down the endocannabinoids to make sure they don’t swing things too far in the opposite direction.
Possibilities Given how effectively the ECS controls homeostasis, it’s easy to see why researchers are eager to learn more about potential medical uses of cannabinoids. For people whose
endocannabinoid systems don’t function properly—a condition known as clinical endocannabinoid deficiency or CECD—treatment including cannabinoid-based therapies may have promise. Fibromyalgia, migraine, and irritable bowel syndrome fall under the CECD label. But they’re not the only conditions that researchers are studying in connection with cannabinoid treatments. Alzheimer’s disease, cardiovascular disease, neurological and psychiatric illnesses, chronic kidney disease, autoimmune and chronic inflammatory diseases, and chronic pain conditions may benefit as well from cannabinoids therapy, should research point in that direction. Derivatives of cannabis are already used in conditions including pediatric epilepsy, pain, inflammation, acne, and asthma. While more and more is being discovered about the best ways to keep the ECS functioning at its peak, there’s much to learn. For now, say thank you to your endocannabinoid system for keeping your body regulated, and stay tuned! TFL SELECTED SOURCES “The endocannabinoid system: The most important system you’ve never heard of” by Jacqueline Jacques, 3/5/18; “Plants as medicine: Are cannabinoids the next breakthrough in plant medicine?” by Brent Bauer, 5/21/18, www.Thorne.com n “Human endocannabinoid system,” UCLA Cannabis Research Initiative, www.uclahealth.org
TASTY WAYS TO ENJOY THE BENEFITS OF GINGER. S N ACK ON O U R G I N G E R C HE W S OR T RY GIN GER HON E Y C RYSTA L S I N STA N T TE A F OR A HEALTHY G I N G E R BOOST.
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NATURAL BEAUTY BY NAN FORNAL
MANUKA HONEY A SWEET TREAT WITH SKIN BENEFITS OH, HONEY! YOU ADD IT TO YOUR TEA. YOU COOK AND BAKE WITH IT. YOU MAY EVEN KEEP A FRESH JAR IN THE MEDICINE CABINET TO USE ON MINOR BURNS AND OTHER WOUNDS.
People have relied on honey’s antibacterial and anti-inflammatory properties for millennia, and twenty-first century scientific research backs up the traditional uses. You’ll now also find honey on the ingredients list of many skin care products.
Why manuka? Although pure honey of any kind may have some healing properties, quality and concentration vary. The blossoms of the manuka shrub (Leptospermum scoparium), plentiful in New Zealand and Australia, produce a superior antibacterial honey.
How it works In addition to its antibacterial, anti-inflammatory, and healing properties, manuka honey is a humectant, which means it helps the skin retain moisture. It also acts as an antioxidant, taming free radicals to protect the skin from premature aging. The enzymes in raw manuka honey make it a natural exfoliant. You don’t need grit to remove dead skin cells and reveal smooth skin.
Alone or in a combo Use pure, raw manuka honey by itself as a cleanser or face mask. Health coach and beauty blogger Elizabeth Rider suggests spreading honey on clean skin and letting it work for 20 minutes before rinsing off. Or try manuka honey in combination with other ingredients in facial and body cleansers, masks, serums, and moisturizers. You’ll find manuka honey paired with fruit enzymes such as apricot and papaya or with skin favorites aloe vera, vitamin E, shea butter, and even cannabidiol (CBD).
Cautions If you have an allergy to bee stings or to pollen, consult your dermatologist or healthcare provider before trying manuka honey skin preparations. Until the age of 12 months, little ones may be susceptible to developing infant botulism from ingesting honey. To be safe, avoid using manuka or any honey on an infant’s skin. TFL
SELECTED SOURCES “Dermatologists say manuka honey is a powerful force against acne” by Melanie Rud, www.byrdie.com, 1/27/20 n “Honey: A biologic wound dressing” by Peter Molan and Tanya Rhodes, Wounds, 6/15 n “Manuka face mask benefits + how to do it” by Elizabeth Rider, www.ElizabethRider.com n “Therapeutic manuka honey: No longer so alternative” by Dee A. Carter et al., Frontiers in Microbiology, 4/16
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FOOD TRENDS B Y E VA M I L O T T E
THE MEAT OF THE MATTER PLANT-BASED PRODUCT TRENDS IN RECENT MONTHS, LARGE NUMBERS OF WORKERS AT OUR COUNTRY’S MEAT-PROCESSING PLANTS HAVE TESTED POSITIVE FOR COVID-19. BECAUSE CERTAIN PLANTS HAVE STOPPED OPERATIONS, OUR COUNTRY’S MEAT SUPPLY HAS BEEN PLACED IN PERIL.
Meat has become more expensive, less varied, and more difficult to find. This may last for months. Products that are flavored or handled in specialized facilities (including organic or grass-fed varieties) will be particularly vulnerable to price hikes.
Growth in Plant-Based Meat According to the Financial Times, there was a 200 percent increase for plant-based meat substitutes in the week ending April 18, 2020, compared to the same week in 2019. Whether pandemic-related or not, there’s an increase in demand. From 2017 to 2019, alternative meat sales grew 37 percent in North America. In the next decade alone, sales are expected to grow approximately
twentyfold. Currently, plant-based meat sales are increasing at five times the pace of overall retail food sales, even though these products account for only one-fifth of 1 percent of the meat Americans eat. Consumers seek out plant-based products for many reasons, but these numbers indicate that alternative meat products are surging in popularity. Even corporate chains are taking notice. In 2019, Burger King introduced a soy-based burger. In Canada, McDonald’s consumers will soon be tastetesting a pea-based burger. Kentucky Fried Chicken recently launched a wide evaluation for its Beyond Fried Chicken, made from plants. In the past, plantbased meats were geared toward the vegan and
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need assurance that a plant-based version will be similar in taste and texture to the products they know and love. If From 2017 plant-based versions offer familiarity, to 2019, convenience, and taste, people will be more alternative likely to embrace them. Plant-based chicken products have been meat sales slower to hit the market than plant-based grew beef. One reason is companies needed Tastes Like Chicken proof of market success. After witnessing In the US, 105 billion pounds of chicken are the popularity of plant-based beef, they are eaten each year. Animal welfare advocates now developing more plant-based chicken and sustainability researchers say that by in North products. switching to plant-based options, we can America. It turns out it’s harder to develop help eliminate the antibiotic resistance plant-based chicken than ground beef and tight confinement of animals living on alternatives. Plant-based chicken requires factory farms. An increase in consumption additional research to mimic the pull-apart texture of plant-based meats will reduce greenhouse gas of chicken that consumers want. But plant-based emissions, since fewer acres are needed to grow these “chicken” sandwiches are expected to be an option in proteins than what’s needed to grow crops for animals restaurants and on fast-food menus soon. TFL that eventually become food. vegetarian crowds. These days they’re designed for the masses. The meat industry has its eye on the growing industry too. Billionaire investors and industry giants (among them Perdue and Tyson) are launching their own plantbased meat products.
However much animal welfare and environmental concerns are stressed to the public, some consumers are devoted to their traditional chicken nuggets. In order to embrace plant-based meat, these people
SELECTED SOURCES “Building a better bite: Plant-based proteins are taking root, saving animals and the planet” by Karen E. Lange, All Animals, www.HumaneSociety. org, 3/1/20 n “COVID-19 meat shortages could last for months . . .” by Tara Law, www.Time.com, 4/30/20 n “Plant-based ‘chicken’ is the alternative meat trend that will define 2020. Here’s why” by Irene Jiang, www.BusinessInsider.com, 3/15/20
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12 Sugar Alternatives A spoonful of sugar may seem relatively harmless. It does, after all, make the medicine go down. But it’s the amount of it that we ingest every year (around 77 pounds per person!) that’s the real problem. A nonnutritive substance, refined white sugar increases inflammation and oxidative stress and is linked to the obesity and diabetes epidemic. It’s also a known immunosuppressant and has been shown to reduce the germ-killing ability of white blood cells for up to five hours after consumption, according to nutrition expert Ann Louise Gittleman, PhD. That’s enough to make anyone feel ill! But there may be those times when you want to enjoy something on the sweeter side of life.
Find 12 alternatives to help you cut sugar at www.tasteforlife.com/12-sugar-alternatives
10/30/18 2:32 PM
ESSENTIALS AWARD WINNER 2020
The 2020 Taste for Life
FOOD ESSENTIALS Awards
The Taste for Life Food Essentials Awards may provide the most fun we have at work all year. What’s not to love about eating and drinking your way through tasty offerings from trusted brands? We hope this showcase helps point you toward some wholesome, satisfying choices.
Calypso Light Southern Peach Lemonade bombs your taste buds with amazing peach flavor! A perfect drink to slake your thirst.
CBD-INFUSED Elmhurst 1925 Oat Latte Cacao blends coffee, cacao, and oat milk in a smooth drink with just 6 grams of sugar. In addition to increased alertness, you get 26 grams of whole grains.
Rebbl Maca Mocha Balancing Elixir keeps your inner kid happy with its creaminess while the balancing herbs help soothe your stressed-out adult self.
Irwin Naturals FloChi Graham Cracker Decadence with CBD is a delicious, sweet spread with 250 milligrams of CBD full-spectrum hemp extract per container.
Food for Life Ezekiel 4:9 Flourless Sprouted Whole Grain Flax English Muffins. Omegas? Check. High in fiber? Check. Rich in protein? You got it. You can’t go wrong starting the day with these English muffins.
Primal Kitchen Buffalo Sauce pleases party-goers with its mouth-watering flavor and just the right heat. Keto and Paleo certified, Whole30-approved.
Kodiak Cakes Power Cakes Flapjack & Waffle Mix Buttermilk powers you up for the day with 14 grams of protein delivered in the awesome form of flapjacks and waffles.
Nutiva Organic Avocado Oil has a high smoke point for use in grilling, stir-frying, baking, broiling, and medium- to high-heat cooking. And you get potassium, folate, and vitamins K, C, and E. Score!
Deep Indian Kitchen Chicken Tikka Masala offers dynamite restaurant-level flavor and 25 grams of protein at an affordable price.
Justin’s Maple Almond Butter achieves perfection. Spread it on apple slices and you’ve reached healthy snack nirvana.
Carlson Olive Your Heart Olive Oil & Fish Oil blends extra-virgin olive oil and fish oil to deliver heart-healthy omega 3s EPA and DHA. Available in a variety of flavors.
Onya Life Sandwich Wraps made from recycled bottles, with a food-safe lining, help reduce plastic use. Cheerful color combos make you want to use them again and again!
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. www.tas teforl i fe.com
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ON THE GO
Eden Foods Organic Baked Beans Sweet Sorghum helps you put heart-healthy food on the table quickly. In addition to great taste, you get high levels of fiber, iron, magnesium, and other key nutrients.
Wild Planet Skipjack Wild Tuna is sustainably pole and line caught. Light in color, big in flavor! Produced with no added water, oil, or fillers.
VEGAN CHEESE + BUTTER
Klean Kanteen TKWide with Chug Cap 32 oz vacuum-insulated water bottles make staying hydrated easier. Take this sturdy container on all your adventures to keep drinks piping hot or icy cold!
Bragg Organic Coconut Liquid Aminos Soy-Free Seasoning is an all-purpose flavoring option that enlivens salads, noodles, and much more!
NOW Foods Organic Caramel Monk Fruit Zero-Calorie Liquid Sweetener works like a charm with just a few drops! It’s up to 200 times sweeter than sugar, so a little goes a long way.
Kite Hill Everything Cream Cheese, made from almond milk, is full of delicious herbs and seeds. You’ll feel you’ve died and gone to heaven!
Cappello’s Grain Free Spinach with Caramelized Onion White Pizza is utterly delightful. Its tasty almond flour crust puts many other frozen gluten-free pizzas to shame.
Miyoko’s Tomorrow’s Creamery European Style Cultured Vegan Butter is 100% crafted from plants and tastes exactly like butter. Enough said.
Abilyn’s Frozen Bakery Ice Cream Cake offers real ingredients for any time you crave a decadent, gluten-free ice cream dessert.
Honey Stinger Caramel Waffle is a sweet treat. With honey sandwiched between two waffles, what’s not to love? Use it as a post-workout snack or as pre-activity fuel.
Quorn Meatless Spicy Patties provide a closer taste and texture to meat than other plant-based veggie burgers, thanks in part to being made from fermented mycoprotein.
Brown Cow Whole Milk Yogurt Maple is rich and creamy. A joy to eat for breakfast, at snack time, or to top a bowl of fruit for a yummy dessert!
Pipcorn Baked Heirloom Cheese Balls Cheddar Jalapeño are better-for-you cheese balls! Made with real ingredients, they’re baked, not fried for guilt-free munching.
Green Mountain Creamery Greek Nonfat Yogurt Vanilla uses milk that’s hormone free to create a smooth, delicious treat with 13 grams of protein.
Skinny Dipped Dark Chocolate Peanut Butter Almonds offer mind-blowing flavor that will leave you wanting more.
Happy Family Organics Happy Tot Super Bellies appeals to little kids who won’t suspect these fruit purees support immune and digestive health with every bite!
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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Hilary’s cooks craveable plant-based Hilary’s Hilary’s cooks cooks craveable craveable plant-based plant-based veggie burgers & meatless sausages veggie veggie burgers burgers && meatless meatless sausages sausages packed with whole veggies, grains, packed packed with with whole whole veggies, veggies, grains, grains, and beans that are always and and beans beans that that are are always always free from the top 1212 allergens. free free from from the the top top 12 allergens. allergens. Recipes and more at: Recipes Recipes and and more more at: at:
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FITNESS MATTERS B Y TA S T E F O R L I F E S TA F F
MIX IT UP! CRUSH YOUR GOALS WITH PROTEIN POWDER MANY PEOPLE BENEFIT FROM SUPPLEMENTAL PROTEIN, ESPECIALLY IF THEY EXERCISE A LOT. INTENSE PHYSICAL ACTIVITY SUCH AS WEIGHT-LIFTING BREAKS DOWN MUSCLE, AND HIGH-QUALITY PROTEIN HELPS RESTORE IT. Other benefits? Protein tames your appetite and can help you maintain your weight. A wide variety of protein products exist. Here’s some help for picking your next powder.
Why Whey? Whey is the most popular and common choice for protein powders, and for good reasons. Not only does it increase lean muscle mass, but whey is also one of the protein sources the body uses most efficiently. Because it is quickly digested, whey protein–based drinks can be enjoyed before or after workouts. Whey protein isolate offers just trace amounts of carbohydrates and fat. With less than one percent lactose, it may also be a safe option for those with lactose intolerance or lactose sensitivity. It’s water-soluble, so it mixes well. Another milk-based option, with slightly higher levels of fat and cholesterol, is whey protein concentrate.
Plant-Based Protein Powder Protein powders made from peas, hemp, soy, and rice are also available. Hemp, pea, and soy protein powders offers complete protein, which means they contain the nine essential amino acids our bodies need to function well. Hemp also offers a good, antiinflammatory ratio of omega 6s and omega 3s.
Get Creative in the Kitchen If you’re not a fan of protein mix blended with water, don’t fear. You can still harvest the benefits of protein powders by using them creatively in your daily diet. Try these tasty approaches to pumping up your protein intake. Fruit smoothie: Blend frozen fruit such as berries, banana, or mango as well as ice into your protein shake. Include greens like kale or spinach. Smoothie bowl: Blend protein powder and frozen fruit with a bit of liquid until you get a soft-serve ice cream texture. Top with granola, sliced banana, and a drizzle of peanut butter or a sprinkle of cacao nibs. Energy bites: Combine protein powder, your favorite nut butter, and melted coconut oil or coconut butter to form a thick dough. Form the dough into bite-sized balls, roll in shredded coconut if desired, and chill in the fridge until ready to enjoy. TFL
Quick Tips ✔L ook for protein powders free of artificial ingredients, such as sweeteners, added color, and preservatives. ✔ Look for a powder that contains about 20 grams of protein per serving.
SELECTED SOURCES “Effects of whey protein and resistance exercise on body composition . . .” by P.E. Miller et al., Journal of the American College of Nutrition n “Eight weeks of pre-and postexercise whey protein supplementation increases lean body mass and improves performance . . .” by L.W. Taylor et al., Applied Physiology, Nutrition, and Metabolism, 3/16 n “FAQ: Can I consume whey protein if I’m lactose intolerant?” www.WheyProteinInstitute.org n “How to choose a plant-based protein powder” www.VegetarianTimes. com, 1/22/20 n “Protein powder: What you should know” by Gina Shaw, www.WebMD.com n “Researchers investigate muscle-building effect of protein beverages for athletes,” American Society for Nutrition n “Study suggests consuming whey protein before meals could help improve blood glucose control in people with diabetes,” Diabetologia
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Superfood. Super pure. Pure organic, unrefined, virgin coconut oil from cold-pressed fresh coconuts. Nothing more.
Zucchini Power Bread
Ingredients 1 1/2 cup whole wheat flour 3/4 cup - 1 cup monk fruit, depending on sweetness preference 1 tsp baking soda 1/2 tsp baking powder 1/2 tsp salt 1 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp ginger
1/8 tsp ground cloves 1/4 cup Nutiva® Organic Coconut Oil 1 cup applesauce 1 tsp vanilla extract 1 cup shredded zucchini* 1/2 cup pecans 1/4 cup raisins Optional topping: 2 Tbsp Nutiva Organic Shelled Hemp Seed
Instructions Preheat oven to 350°F. Combine whole wheat flour, monk fruit, baking soda, baking powder, salt, cinnamon, nutmeg, ginger, and cloves in a mixing bowl. Add in melted coconut oil, applesauce and vanilla extract to the mixing bowl, and stir. Fold in shredded zucchini, pecans and raisins, being careful not to overmix. Pour batter into a loaf tin, sprinkle with shelled hemp seed (if using), and bake for 50 mins – 1 hour, or until an inserted toothpick comes out clean. *To shred the zucchini, use a food processor or handheld grater. Squeeze out excess liquid from the zucchini before adding it to the bowl.
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6/8/20 11:53 AM
HEALTHY FAMILY BY CAMERON HENDRIX
THE WAR AGAINST BUGS NATURAL ALTERNATIVES TO CHEMICALS Deet works to repel ticks and mosquitoes, but it may come with a price: It’s been identified as a neurotoxin and can cause skin reactions, eye irritation, headaches, lethargy, and seizures. It can also be 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, lemoneucalyptus, 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. Tea tree is a natural insect repellent. It can help reduce itching if you get bitten. Citronella keeps ticks, flies, 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 chiggers, fleas, flies, gnats, mosquitoes, and ticks. Neem repels mosquitoes. Basil and thyme are among many other herbal oils that appear to work well. Lavender at a 30 percent dilution can repel ticks. TFL
Tea tree oil repels flies and mosquitoes.
Citronella is the most common essential oil in natural repellents.
Lemon-eucalyptus deters mosquitoes, ticks, midges, and sandflies.
Enlist pennyroyal in the fight against fleas, ticks, skeeters, and more.
Insects, especially mosquitoes, are not fans of neem.
Basil essential oil can keep away flies and mosquitoes.
Thyme oil will repel mosquitoes for a couple of hours.
Mosquitoes, ticks, ants, and fleas all detest lovely lavender.
SELECTED SOURCES Aromatherapy by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2009) n 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) n “Popular insect repellent deet is neurotoxic,” www.ScienceDaily.com, 8/6/09 n “Researchers compare ‘natural’ mosquito repellents to deet,” Entomological Society of America, 10/28/15
J U LY 2020
6/9/20 10:29 AM
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