Natural Beauty Safer hair color options. page 41
Smart Supplements Keep your brain sharp. page 54
tasteforlife August 2015
savory BERRY RECIPES
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Nutrition Chart Inside! pg. 27
CURE SUGAR CRAVINGS • HEALTHY SKIN PLAN • NATURAL ENERGY BOOSTERS
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LETâ€™SS MAKE A
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That’s the Berries!
Fruity recipes you’ll love to try!
From the inside out.
Nutrition for Kids Handy pull-out chart.
Awesomeness for the new school year.
Sugar: health’s true frenemy.
departments 8 Editor’s Note 10 News Bites
Coconut oil may lower blood pressure • Cranberry juice helps your heart • Lavender quells anxiety • Healthy nuts • More
16 Food for Thought
You’re gonna love these books!
BACK TO SCHOOL
30 Natural Picks 32 Weighing In
Natural energy boosters.
41 Natural Beauty
Be kind to your (color-treated) locks.
ESSENTIALS AWARD WINNER 2015 34 For more health & wellness resources visit
48 Gluten Free Focus
School lunches go gluten free.
54 Smart Supplements Brain food and beyond.
56 Last Word
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Well Said We ran an article last month about breakthroughs in cancer research and the natural products at the forefront. The story prompted a large reader response, in part because losing
Chief Content Officer and Strategist Lynn Tryba (firstname.lastname@example.org) Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace
loved ones to cancer is unfortunately such a
Director, Creative & Interactive Justin Rent Senior Graphic Designer Michelle Knapp Custom Graphics Manager Donna Sweeney
Business Development Director Amy Pierce
We are passionate about delivering sciencebased information every month with the hope that it improves your life. This issue focuses on many great topics, including kids' nutrition (page 27), beating sugar cravings (page 44), and brain support
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To your health,
Executive Director of Retail Sales and Marketing Anna Johnston (firstname.lastname@example.org) National Sales Manager Diane Dale
(page 54). I could go on, but I'd rather let one of our readers give
Inside Sales Representative Kim Willard
Founder and Chief Executive Officer T. James Connell
Editorial Advisory Board
FROM OUR READERS
Thank you for your thoughts about cancer in the July issue. I could not agree more that science needs to find ways for our immune systems to better identify cancerous cells and then get rid of them. The "machinery" is there if only it can be engaged. On the other hand, I think we need to be taking a very hard look at what we are doing to promote cancer in the first place. We are poisoning ourselves with pesticides and a flood of manufactured compounds that we are exposed to daily in the environment and in the food we eat. I have great concern about genetically engineered foods/feeds and the chemicals typically on them. Just recently, glyphosate (Roundup) has been declared to be a "probable human carcinogen" by the World Health Organization cancer research branch. Yet, we find it everywhere. I speak as a holder of a graduate degree in toxicology and a doctorate in genetics from Purdue. It is no wonder that cancer is on the rise. We are doing it to ourselves. Until we stop the insults to our bodies, boosting our immune response for healing is very good but very well could not be enough. — Kent B., Kokomo, IN
Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Marcia Zimmerman, CN, author of The Anti-Aging Solution, Reverse Aging, and 7-Syndrome Healing Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
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A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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news bites foods, supplements & prevention
Coconut oil may LOWER BP Coconut oil and exercise training reduced blood pressure (BP) in hypertensive lab animals. Both treatments lowered BP independently, but combining the two reduced BP to normal levels. The study lasted for five weeks. Previous research has shown that coconut oil can help improve brain function and fat loss. SELECTED SOURCES “Beating High Blood Pressure with a Combination of Coconut Oil and Physical Exercise,” Canadian Science Publishing, 2/9/15 ■ “Coconut Oil Supplementation and Physical Exercise Improves Baroreflex Sensitivity . . .” by N.F.B. Alves et al., Applied Physiology, Nutrition, and Metabolism, 2/9/15
Cranberry juice is a HEART BOOSTER Drinking low-calorie cranberry juice can have a positive effect on several risk factors for cardiovascular disease, according to a recent study. Participants drank eight ounces of the juice twice daily for eight weeks, or a placebo. Diastolic blood pressure and levels of triglycerides, fasting glucose, and C-reactive protein all improved in the group who drank the juice. SOURCE “Cranberry Juice Consumption Lowers Markers of Cardiometabolic Risk . . .” by J.A. Novotny et al., J Nutr, 4/22/15
EXERCISE linked to better mobility Physical activity may protect against the loss of mobility typically brought on by aging. A recent study looked at 167 adults ages 60 to 96 who not did have dementia. Many of the participants were found to have “white matter hyperintensities” (WMH) in their brains, which are linked to movement issues. But among those who walked or did similar physical activities for 90 minutes or more than the group’s average each day, effects on movement and mobility were limited. WMHs were associated with poorer functions in those who exercised less, even though activity levels did not seem to affect the frequency of the WMH in any of the study participants. “Physical activity may create a ‘reserve’ that protects motor abilities against the effects of age-related brain damage,” said lead researcher Debra A. Fleischman, PhD. SOURCE “Are You Keeping Your Brain in Shape?” Tufts University Health & Nutrition Letter, 5/15
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foods, supplements & prevention
Lavender cream REDUCES ANXIETY Rubbing lavender cream onto the legs before bedtime significantly reduced anxiety, stress, and depression in pregnant women, according to a 2015 study. The women applied the cream for 10 to 20 minutes each night for eight weeks. Some of the women also included a warm foot bath in their nightly routine. The women were 25 to 28 weeks pregnant at the start of the trial. Maternal anxiety, stress, and depression can have negative effects on both the pregnant mother and her child. SOURCE â€œRe: Topical Lavender Cream Alleviates Anxiety, Stress, and Depression in Pregnant Women,â€? by Heather S. Oliff, PhD, HerbClip, http://cms.HerbalGram.org, 5/29/15
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ALMONDS are king Almonds have become the most popular nut in the US, moving ahead of peanuts. The trend is driven by studies that show almonds’ multiple health benefits and a growing preference for nonmeat sources of protein. “Most people eat nut mixes rather than a single nut, so it’s interesting to note that the largest and longest clinical trial to date . . . tested a one-ounce mix of almonds, hazelnuts, and walnuts daily and found it reduced the risk for cardiovascular disease and mortality,” said Jeffrey Blumberg, PhD, director of the Tufts University Antioxidants Research Laboratory. SOURCE “Americans Are Nuts About Almonds,” Tufts University Health & Nutrition Letter, 10/14
Did you know?
Eating three ounces of peanuts a few times a week may improve your artery health. And that can lower the risk of coronary heart disease. Overweight men drank a shake containing three ounces of ground peanuts as part of a high-fat meal. A high-fat meal will usually reduce vascular function temporarily while the fat is cleared from the blood. In this study, those who drank the peanut shake maintained normal vascular function. SOURCE “Consumption of Peanuts with a Meal Benefits Vascular Health,” American Society for Nutrition, 3/30/15
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7/8/15 4:09 PM
foods, supplements & prevention EXERCISE NEWS
Sweat more, LIVE LONGER? Adding some vigorous activity to your exercise routine may help you live longer. Researchers tracked more than 200,000 people for six years and compared those who did only moderate activity (including gentle swimming, social tennis, or household chores) with those who included at least some vigorous workouts such as jogging, aerobics, or competitive tennis. Those who took on the harder activities had a 9 to 13 percent lower SALT TALK
Here’s what those LABELS mean “Despite what you might think, use of the salt shaker is not the main cause of excess sodium in the diet—in fact, the majority of sodium consumed from the US diet comes from packaged and restaurant foods,” says dietitian Danielle Staub of New York City’s Lenox Hill Hospital. But our shopping habits are improving. A recent survey found that about a third of Americans specifically shop for foods that are labeled “low” or “reduced" salt or sodium. Adults are advised to limit their sodium intake to about 2,000 milligrams (mg) per day. The US Food and Drug Administration published these guidelines for defining salt content on food packages: ■ Salt/sodium free: less than 5 mg per serving ■ Very low sodium: 35 mg or less per serving ■ Low sodium: 140 mg or less per serving ■ Reduced sodium: at least 25 percent less sodium than in the original product ■ Light in sodium or lightly salted: at least 50 percent less sodium than the original product ■ No salt added or unsalted: no salt is added during processing Keep in mind that some products are quite high in sodium, so a “reduced” or “lightly salted” version may still yield a lot of sodium.
risk of death during that time. “Whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous activity it could offer significant benefits for longevity,” said lead author Klaus Gebel, PhD. SOURCE “Working up a Sweat—It Could Save Your Life,” James Cook University, 4/6/15
SOCIAL RELATIONSHIPS can lengthen life A recent study from Brigham Young University found that loneliness and social isolation can be as damaging to longevity as obesity. Positive relationships, however, provide a beneficial health effect. “We need to start taking our social relationships more seriously,” said lead researcher Julianne Holt-Lunstad, PhD. Some people are isolated by choice, while others may be surrounded by people but still feel lonely. The effect on longevity is much the same for both. The new study suggests that loneliness can have an effect equal to smoking 15 cigarettes a day or being an alcoholic, and the risk may surpass that of obesity. SOURCE “Prescription for Living Longer: Spend Less Time Alone,” Brigham Young University, 3/11/15
SOURCE “Many US Shoppers Choose Low-Salt Fare” by Robert Preidt, www.nlm.nih.gov/MedlinePlus, 4/9/15
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FOOD FOR THOUGHT B Y L I S A FA B I A N
THE SUGAR BLUES KICK THE HABIT LEARN HOW TO BEAT AN ADDICTION TO SWEETS, AND HEAL YOUR GUT, WITH THESE LATEST TITLES.
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Everyday Detox by Megan Gilmore ($19.99, Ten Speed Press, 2015) If you’re looking to improve your digestion, lose weight, and sleep better, this guide can help. A certified nutrition consultant, health coach, and recipe developer, Megan Gilmore offers readers an easy and flexible approach to detoxing. One of her key points is to make digestion easier on the body by following the principles of food combining—not mixing certain categories together such as animal protein and fruit, an approach similar to what our ancestors did when they came across just one or two foods at a time. She provides tips on improving your digestion in three simple steps, and tells how to prepare ingredients for the week ahead. A sample seven-day jump-start menu and shopping list are included, as are tips on stocking a detox-friendly kitchen. Recipes from beverages to breakfasts to salads and desserts are included. Start the morning with Strawberry Basil Blast or Blender Banana Pancakes. Finish the day with Quinoa Mushroom Burgers or Wild Salmon Sliders, and treat yourself to Peppermint Fudge Bars.
The Probiotic Promise by Michelle Schoffro Cook, PhD, DNM ($25.99, Da Capo, 2015) Probiotic sales are projected to reach $32 billion this year. While they are increasingly popular, it can be difficult to ascertain which strains will work best for you. With years of expertise in natural health and holistic nutrition, Michelle Schoffro Cook offers readers a guide to healing their bodies through the use of these supplements. Learn how to select probiotics, how to tell if the cultures are truly “live,” and how to make sure they’ll survive the gastrointestinal tract. In a chapter titled “New Hope for Serious Illnesses,” Dr. Schoffro Cook outlines the research that shows how probiotics can help aging, allergies, depression, digestive disorders, and more. Discover the right mix of cultures that will populate both the small and large intestines and which potencies work best. Rounding out this resource is a chapter on fermented foods. Probiotic-rich recipes are included too: Cultured Anise Carrots, Apple-Cabbage Kraut, and Creamy Dairy-Free Yogurt Cheese, to name a few.
JJ Virgin’s Sugar Impact Diet by JJ Virgin, CNS, CHFS ($26, Grand Central Life & Style, 2014) It’s scary to consider how much sugar sneaks into the average person’s diet (about 22 teaspoons a day!), and it’s affecting our health and waistlines. Fitness, nutrition, and food intolerances expert JJ Virgin stresses in her latest title how cutting it out is the one thing that can finally jump-start weight loss. But the key is that you eliminate the right kinds of sugar—those sneaky ones that appear in diet foods, drinks, dressings, packaged items, and condiments. Learn through a “Sneaky Sugar Inventory” which foods have hidden sugars and which foods to swap them out for. Identify the sugars that are sabotaging your health. Simply by eliminating them you can go from burning sugar to fat. Discover how to get enough protein, good fats, and fiber in your diet, and learn why low-fat snacks, desserts, and dairy foods can be problematic. Included are meal plans for the two-week weightloss period outlined in the book. Low-sugar recipes are included too—such as Coco-Cashew Shake, Pan-Seared Salmon Lettuce Wraps, and Warm Napa Cabbage Slaw with Shallot Dressing.
The Complete Guide to Beating Sugar Addiction! by Jacob Teitelbaum, MD ($19.99, Fair Winds, 2015) If you’ve tried to quit sugar cold turkey, you know how difficult it can be. An unfortunate staple in the Standard American Diet, it’s a substance that’s as addictive as alcohol or tobacco. Too much sugar can contribute to pain, autoimmune disease, cancer, schizophrenia, candida infections, heart disease, and other ailments. So quitting this addictive stuff is in everyone’s best interests. With this expanded edition, Jacob Teitelbaum, MD, offers readers new research and updated treatment modalities. He outlines the four primary types of sugar addicts and provides quizzes for you to easily identify your type. Once determined, he includes advice on withdrawing from sugar, the foods to cut out, and the supplements that work best for everything from insomnia to adrenal support—making it all the easier to quit the habit and feel good. This book also includes 40 easy-to-make recipes that can help your body recover and heal. Fight back with recipes geared to all four types of sugar addiction. TFL
7/14/15 3:08 PM
B Y E VA M I L O T T E
Berries! fruitful delights
Summer brings many things, but perhaps best of all are the berries. Raspberries, strawberries, blueberries, and blackberries: There’s really nothing you can do wrong to these amazing fruits. Here are some sweet and savory ways to enjoy them.
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 8.
© CASSIE JOHNSTON
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GRILLED FISH TACOS WITH BLUEBERRY-AVOCADO SALSA
From Chia, Quinoa, Kale, Oh My! by Cassie Johnston ($21.95, The Countryman Press, 2015)
From The Almond Milk Cookbook by Alan Roettinger ($12.95, Book Publishing Company, 2015)
DGN 20 minutes prep time + 30 minutes marinating time ■ serves 4
For the marinade 1 Tbsp ground cumin 1 tsp ground paprika N c chopped fresh cilantro Zest and juice of 1 lime 1 tsp salt 2 Tbsp coconut oil, melted 1 lb mild white fish (cod or tilapia both work)
1K c plain almond milk 1 frozen medium banana, broken into chunks (optional*) 1 c frozen raspberries N c unsweetened cocoa powder 7 pitted medjool dates 1 Tbsp coconut oil K vanilla bean, chopped, or 1 tsp vanilla extract
10 minutes prep time ■ serves 2
For the tacos 1 avocado, pitted, scooped from skin, and diced M c fresh blueberries, chopped roughly N c chopped fresh cilantro 1 jalapeño pepper, minced; discard seeds and membranes for a milder flavor Zest and juice of 1 lime Salt and black pepper 12 gluten-free corn tortillas Lime wedges 1. To prepare marinade, combine all marinade ingredients, except fish, in a large resealable plastic bag. Add fish fillets, seal bag, and gently turn to coat fish. Let marinate in the fridge for at least 30 minutes, or up to overnight. 2. To prepare tacos, preheat the grill to medium-high heat. In a medium-size bowl, mix together avocado, blueberries, cilantro, jalapeño, lime zest and juice, and salt and pepper to taste. Set aside. Wrap stack of tortillas in aluminum foil. Place the tortilla packet on the coolest part of the grill to warm. 3. Grill marinated fish on well-oiled grill grates until opaque and flaky, 7 to 10 minutes, depending on thickness of fish. Remove fish and tortillas from grill. 4. To assemble tacos, place one-twelfth of fish in the center of a tortilla, top with onetwelfth of blueberry mixture, and finish with a squeeze of lime juice. Kitchen Note: To make this a superfast weeknight dinner, prep the marinade in the morning. Not only does it streamline the process, but it also gives the fish maximum time to soak up all the yummy marinade flavor. Per serving: 422 Calories, 27 g Protein, 47 g Carbohydrates, 8 g Fiber, 18 g Total fat (7 g sat, 1 g mono, 1 g poly), 148 mg Sodium, ★★★★★ Phosphorus, Selenium, ★★★★ Vitamin B6, B12, ★★★ Vitamin C, Folate, ★★ Vitamin B3 (niacin), Copper, Magnesium, Manganese, ★ Vitamin B1 (thiamine), B2 (riboflavin), K, Calcium, Iron, Potassium, Zinc
1. Put all ingredients in a blender and process on high speed until smooth. Serve at once. *Although using a frozen banana in smoothies is entirely optional, including it will add more body, substance, and creaminess. Per serving: 454 Calories, 6 g Protein, 99 g Carbohydrates, 11 g Fiber, 11 g Total fat (7 g sat, 2 g mono), 118 mg Sodium, ★★★★★ Vitamin E, Copper, ★★★ Magnesium, Manganese, ★★ Vitamin C, Calcium, Phosphorus, ★ Vitamin B3 (niacin), B6, Pantothenic acid, Iron, Potassium, Zinc
STRAWBERRY SOUP From the Taste for Life test kitchen
GN 10 minutes prep time ■ serves 6
6 c sliced and hulled (stems removed) fresh strawberries 1K c vanilla yogurt 1 c orange juice L c honey 2 tsp vanilla extract Additional sliced strawberries, vanilla yogurt, and mint for garnish, optional 1. Place all ingredients (except those for garnish) in a high-speed blender. Blend until smooth. 2. Ladle mixture into soup bowls. Garnish, if desired. Serve chilled. Per serving: 185 Calories, 5 g Protein, 41 g Carbohydrates, 3 g Fiber, 1 g Total fat (1 g sat), 43 mg Sodium, ★★★★★ Vitamin C, ★★★ Manganese, ★ Vitamin B2 (riboflavin), B6, B12, Biotin, Folate, Pantothenic acid, Calcium, Copper, Iodine, Magnesium, Phosphorus, Potassium, Zinc
7/9/15 2:11 PM
continued from page 19
Turn up the volume The Hair Volume tablets represent the Swedish way of nourishing your hair from within. TM
YOUR HAIR TABLET Are you ﬁnding too many hairs in the shower or on your brush? Is your hair starting to look thin and dull? Maybe it is time to supply your hair with nutrients! Hair Volume contains apple extract, in addition to biotin, and other important hair, nail and skin nutrients.
I LOVE HAIR VOLUME! BY FRANCINE “I love Hair Volume! My hair brush doesn’t make me panic anymore. Much less hair on it. Thank you for this great supplement!”
For more information, please call: 1-877-696-6734 or visit our website www.newnordicusa.com These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. To make sure this product is right for you, always read the label and follow the instructions. Testimonials are not proof of efficacy.
STRAWBERRY-CHICKEN SPINACH WRAPS From Chia, Quinoa, Kale, Oh My! by Cassie Johnston ($21.95, The Countryman Press, 2015)
N 15 minutes prep time + marinating n serves 4
For the dressing K c sliced, hulled strawberries Juice and zest of 1 lime N c balsamic vinegar L c extra-virgin olive oil 1 Tbsp honey 2 tsp Dijon mustard K teaspoon salt For the wraps 4 large whole-wheat flour tortillas 8 c baby spinach 8 oz sliced, cooked chicken breast 4 oz crumbled feta cheese K medium-size cucumber, sliced thinly 1 avocado, pitted, peeled, and cut into slices K c sliced, hulled strawberries 3 green onions, sliced thinly
CUSTOMER REVIEWS* IT WORKS! BY AMY “My hair became thinner and I was totally freaking out. After trying Hair Volume, I was impressed. My hair appears healthy. I’m so happy I have found these tablets!”
© CASSIE JOHNSTON
Healthy & beautiful hair
1. To prepare dressing, combine all dressing ingredients in a blender. Blend on high speed until emulsified—about 30 seconds. Set aside. 2. To prepare each wrap, lay out one tortilla. Pile on one-quarter of the spinach, chicken, feta, cucumber, avocado, strawberries, and green onions. Drizzle with some dressing. Roll wrap tightly, slice in half, and serve. Kitchen Note: This wrap is packed with a ton of different flavors and textures that blend together beautifully. No tortillas kicking around? No problem, just toss the filling into a bowl and eat it salad style. Per serving: 507 Calories, 21 g Protein, 41 g Carbohydrates, 7 g Fiber, 34 g Total fat (8 g sat, 16 g mono, 2 g poly), 705 mg Sodium, HHHHH Vitamin C, HHHH Vitamin B3 (niacin), Phosphorus, HHH Vitamin B2 (riboflavin), B6 HH Vitamin B12, E, K, Calcium, Selenium, Zinc, H Vitamin A, B1 (thiamine), Biotin, Folate, Pantothenic acid, Copper, Iron, Magnesium, Manganese, Potassium
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Better Skin from the inside out
It’s never easy to bridge the generation gap, but one thing unites us all: skin trouble. Whether it’s diaper rash as an infant, acne as a teen, athlete’s foot in middle age, or dry skin in our older years, hardly a day goes by without some sign of trouble. Healthy skin begins on the inside. A balanced diet and wellchosen supplements can keep our skin in tiptop condition. Here’s how.
Color Your World Colorful fruits and vegetables provide antioxidants called flavonoids, which benefit the skin. Flavonoids give carrots their orange color, they put the blue in blueberries, and— you get the picture. Bright, natural colors indicate powerful nutrients. Salmon and other fatty, coldwater fish such as sardines are loaded with omega 3s. These essential fatty acids support skin elasticity—which prevents wrinkles from getting too deep. Plant sources of omega 3s include walnuts and flaxseeds. Omega 3s are available in many supplement forms, including liquids, capsules, and chewables.
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Get Your Vitamins Like every organ in the body, the skin needs a mix of vitamins and minerals. Vitamin A is needed for new cell growth (sweet potatoes and spinach are rich sources). B-complex vitamins help maintain healthy skin (beans, mushrooms, meats). Vitamin C is vital for the formation of collagen, which makes up much of the skin’s foundation and ensures its elasticity (citrus fruits, broccoli, bell peppers). Vitamin D promotes the development of immature skin cells (fish, fortified milks). And vitamin E is essential for the repair of tissues (nuts, sunflower seeds). Dark green, leafy vegetables provide vitamins and minerals as well. Consider a multivitamin/mineral supplement to ensure that you’re getting the nutrients you need for healthy skin.
It’s Good to Feel Good
Slow Down Skin Aging There are two primary ways our skin ages. Intrinsic aging is the normal wear and tear that occurs over the decades. In other words, at a certain point, we are all going to wrinkle. But how much we wrinkle is greatly influenced by something called photoaging. This term encompasses the activities that accelerate the aging process—things like smoking, tanning, drinking too much, and not eating well. Chronic sun exposure leads to a decrease in collagen, which can speed along the loss of skin tone and elasticity. Science is finding that “oral cosmetics” in supplement form can help. For example, the antioxidant resveratrol results in decreased wrinkles and improved skin texture and hydration. Supplementation with French maritime pine bark extract reduces the pigmentation of age spots. Women with photoaged skin who took 10 milligrams of choline-stabilized orthosilicic acid (ch-OSA) daily for 20 weeks experienced significantly more collagen stimulation than a placebo group. Choline-stabilized orthosilicic acid is the bioavailable form of silicon, a trace mineral linked to the formation and maintenance of connective tissue. Supplemental collagen can also help. Look for oral collagen peptides, which work by supporting fibroblasts, the cells that synthesize collagen. TFL SELECTED SOURCES “Anti-Aging Properties of Resveratrol . . .” by R.A. Baxter, J Cosmet Dermatol, 3/08 ■ “Effect of Oral Intake of Choline-Stabilized Orthosilicic Acid on Skin . . . in Women with Photodamaged Skin” by A. Barel et al., Arch Dermatol Res, 2005 ■ “Effect of Smoking and Sun on the Aging Skin” by C. Kennedy et al., J Invest Dermatol, 2003 ■ “Effects of Collagen Peptide Ingestion on UV-B-Induced Skin Damage” by M. Tanaka et al., Biosci Biotechnol Biochem, 4/23/09 ■ Living Beauty by Lisa Petty ($21.95, Fitzhenry & Whiteside, 2006) ■ “Oral Administration of French Maritime Pine Bark Extract (Flavangenol) Improves Clinical Symptoms in Photoaged Facial Skin” by M. Furumura et al., Clin Interven Aging, 2012 ■ “Orthosilicic Acid Stimulates Collagen . . .” by D.M. Reffitt et al., Bone, 2003 ■ Rx from the Garden: 101 Food Cures You Can Easily Grow by Kathleen Barnes ($14.95, Adams Media, 2011) ■ “Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition” by K. Neukam et al., Skin Pharmacol Physiol, 2011 ■ Winston and Kuhn’s Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008)
Keep your digestive tract healthy and happy with Kyo-Dophilus® Healthy digestion and a strong immune system keep you feeling your best. Studies show that the beneficial probiotics in KyoDophilus help maintain intestinal health and enhance your natural immune response.* Give your digestive tract a little love with Kyo-Dophilus. Nothing’s easier or more effective for supporting healthy digestion and a happy, active lifestyle.*
www.kyolic.com Call 1-800-421-2998
for a FREE SAMPLE and a store near you. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
AUGUST 2015 REM_1_3_VT.indd 1
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B Y LY N N T R Y B A
2015 kids’ nutrition chart
nutrition for kids what you need to know
In an ideal world, our children would get all of their nutrients from healthy, whole foods. Yet, as anyone who’s going through the nightly dinner wars with their kids can attest, our children’s diets often end up as less than ideal despite our best intentions. It won’t surprise parents to learn that only 7 percent of kids eat enough vegetables, according to the US Centers for Disease Control and Prevention. Many other “real life” obstacles stand in the way of optimum nutrition—not only for children’s physical health, but also for their cognitive development, ability to concentrate, and mood stability. Chief obstacles include food allergies and intolerances, illness, special diets, and poverty. Children on the autism spectrum can be quite selective about the foods they eat and often experience a low intake of iron, due in part to high milk consumption. Cow’s milk can make it difficult for the body to absorb iron from other foods. And while an iron-poor diet is the chief cause of deficiency, it is also common in babies who drink cow’s milk before the age of 1, children ages 1 to 5 who drink more than 24 ounces
of cow, goat, or soy milk a day, and children ages 1 to 5 who’ve been exposed to lead. Adolescent girls are also at risk due to menstruation. Parents of children who eat a vegetarian or vegan diet need to monitor their child’s intake of iron, calcium, zinc, vitamin D, and vitamin B12. There’s been a great deal of reportage about how prevalent vitamin D deficiency is among children and adolescents. The National Institutes of Health reports that 7.6 million US children and teens are deficient in D, and 50.8 million are classified as having insufficient or inadequate D for bone strength and overall health. This is where a good multivitamin/mineral can be useful. It doesn’t just supply proper nutrition, it provides peace of mind. Our annual Kids’ Nutrition Chart on the following pages provides an easy-to-follow guide that includes adequate amounts of vitamins and minerals, common food sources, and the benefits of each of these essential nutrients. SELECTED SOURCES “Iron Deficiency in Chidren: Prevention Tips for Parents,” www.MayoClinic.org, 2/18/14 ■ “Kids and Vitamin D Deficiency,” American Academy of Pediatrics, www.AAP.org, 10/17/12 ■ “Vitamin D Deficiency in Children” by Maura Keller, Today’s Dietitian, 12/12
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Cod liver oil, fatty fish, egg yolks, fortified dairy products. Wheat germ oil, almonds and other nuts, cold-pressed vegetable oils.
Cruciferous and leafy green vegetables.
Controls calcium levels; critical for bone and tooth development. Antioxidant involved in immune function and anti-inflammatory processes.
Helps with blood clotting and bone formation and repair.
Antioxidant needed for eye and skin health.
300 micrograms (mcg) 400 mcg 600 mcg 900 mcg (M) 700 mcg (F)
30 mcg 55 mcg 60 mcg 75 mcg
1-3 yr 4-8 9-13 14-18
2 mg 3 mg 4 mg 5 mg 0.5 mg 0.6 mg 1 mg 1.3 mg (M) 1.2 mg (F) 150 mcg 200 mcg 300 mcg 400 mcg
1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18
Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.
Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat. Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals. Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.
Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea
Essential for healthy circulation, skin, and nerves; important for converting food to energy.
Fights stress; enhances stamina.
Promotes red blood cell formation; important in sodium-potassium balance, metabolism and immune function. Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells. Prevents anemia; needed for cell formation,
1-3 yr 0.9 mcg 4-8 1.2 mcg
6 mg 8 mg 12 mg 16 mg (M) 14 mg (F)
1-3 yr 4-8 9-13 14-18
1 mg (F)
0.5 mg 0.6 mg 0.9 mg 1.3 mg (M) Almonds, brewer’s yeast, meats, milk, soybeans.
Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress.
1-3 yr 4-8 9-13 14-18
Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.
Enhances brain function, circulation, digestion, and energy production.
0.5 mg 0.6 mg 0.9 mg 1.2 mg (M)
1 mg (F)
6 milligrams (mg) 7 mg 11 mg 15 mg
1-3 yr 4-8 9-13 14-18
1-18 yr 600 International Units (IU) (15 mcg)
1-3 yr 4-8 9-13 14-18
1-3 yr 4-8 9-13 14-18
a Fish liver oil; manufactured in the body from brightly colored fruits and veggies.
Fat-Soluble Vitamins Note that some nutrient recommendations vary for males (M) and females (F).
annual kids’ nutrition chart
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800.662.2544 | nordicnaturals.com
Nordic Naturals Vitamin C Gummies—suitable for ages 4+—deliver 250 mg vitamin C per serving of tart, tangerine-flavored gummy slices. Grown-ups love them, too!
SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” US Dept. of Agriculture, www.nutrition.gov l “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu l “Multiple Micronutrient Supplementation for Improving Cognitive Performance in Children . . . ” by A. Eilander et al., Am J Clin Nutr, 1/10 l Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006)
*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.
Vitamin C Gummies Omega Boost™ Junior is a creamy, delicious formulation of omega 3s that supports brain and eye health, and healthy immune and nervous system function in ages 2+.*
Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.
Important in immune health; deficiency results in loss of senses of smell and taste.
Omega Boost™ Junior
3 mg 5 mg 8 mg 11 mg (M) 9 mg (F)
1-3 yr 4-8 9-13 14-18
Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains.
Important for thyroid gland function.
20 mcg 30 mcg 40 mcg 55 mcg
1-3 yr 4-8 9-13 14-18
Avocados, nuts, seeds, sea vegetables, whole grains.
1.2 mg 1.5 mg 1.9 mg (M) 1.6 mg (F) 2.2 mg (M) 1.6 mg (F)
1-3 yr 4-8 9-13 14-18
Needed for fat and protein metabolism, energy production, healthy nerves, and immune system.
80 mg 130 mg 240 mg 410 mg (M) 360 mg (F)
1-3 yr 4-8 9-13 14-18
Dairy, fish, leafy greens, meat, seafood.
Vital for enzyme activity and energy production.
7 mg 10 mg 8 mg 11 mg (M) 15 mg (F)
1-3 yr 4-8 9-13 14-18
Eggs, fish, liver, meat, leafy vegetables, whole grains.
Essential to blood cell production, normal growth and development, and immune health.
340 mcg 440 mcg 700 mcg 890 mcg
Almonds, avocados, legumes, broccoli, oats, seafood, soybeans.
Aids in red blood cell, bone, and collagen formation.
1-3 yr 700 mg 4-8 1,000 mg 9-18 1,300 mg
15 mg 25 mg 45 mg 75 mg (M) 65 mg (F)
8 mcg 12 mcg 20 mcg 25 mcg
1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18
0.9 mcg 1.2 mcg 1.8 mcg 2.4 mcg
1-3 yr 4-8 9-13 14-18
4-8 200 mcg 9-13 300 mcg 14-18 400 mcg
1-3 yr 4-8 9-13 14-18
Dairy (and fortified substitutes), leafy greens, sardines.
Essential for strong bones and teeth, healthy gums, and muscle function.
Berries, citrus fruits, leafy greens, cauliflower, winter squash, asparagus.
Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair and antiinflammatory action.
Brewer’s yeast, fruits, milk, rice bran, vegetables, nuts.
Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin.
Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.
Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy, fortified cereals.
Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells. Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism.
natural picks don’t miss these products!
Small Fruit, Major Fitness Power
Carlson Tart Cherry provides the potent antioxidants found in Montmorency tart cherries, supporting healthy joint function and reduced recovery time following vigorous exercise. www.CarlsonLabs.com
Bone Up on Health
NOW Foods MK-7 Vitamin K-2 is derived from nonGMO natto, a fermented soy food. Vitamin K-2 helps support normal bone mineralization and cardiovascular function. 888-669-3663, www.NowFoods.com
HAVE YOU ENTERED
Having beautiful and radiant skin has never been so easy and delicious. Beauty Bursts from NeoCell deliver highabsorption beauty nutrients in delectable, gourmet soft chews. 800-346-2922, www.NeoCell.com
Kids’ Liquid Multivitamin
Each week tasteforlife.com gives away an amazing assortment of leading natural products and supplements. Entering is simple. Visit tasteforlife.com/ giveaway-wednesday and ﬁll out the form. You can enter as many times as you’d like. Good luck!
Natural Vitality Kids Natural CALM Multi is the top-selling liquid multi with organic fruits and veggies, omega 3s, vitamins, magnesium, calcium, and quinoa plant protein. 866-416-9216, www.NaturalVitality.com
Keep Skin Soft
Home Health Almond Glow blends pure peanut, olive, and lanolin oils to condition skin, leaving it soft. Perfect after shower or for massage. Vegetarian. Non-GMO. 800-645-2246
Vitalah Oxylent Sport is a sport supplement drink that promotes energy, stamina, and recovery. Provides 100 percent natural ingredients: no sugar, caffeine, calories, or GMOs. 877-OXYLENT, 877-699-5368; www.Oxylent.com
Can’t find these products? Ask your store to contact the manufacturer directly. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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I will survive. Get probiotics past stomach acid with Probiotic Pearls™, the patented, triplelayer softgel that delivers active cultures where they’re needed most for digestive balance.* *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
on any ONE Probiotic Pearls™ product Save on your favorite products with valuable retail coupons at
COUPON VALID AT RETAIL STORES ONLY. CONSUMER: LIMIT ONE COUPON PER ITEM. Good on the purchase of any ONE Probiotic Pearls product. Void where regulated or if altered, reproduced or transferred. Any other use constitutes fraud. Consumer pays any sales tax. RETAILER: Enzymatic Therapy will reimburse you the face value of $3.00 plus 8 cents handling, provided you redeem coupon on the Probiotic Pearls product. Any other use constitutes fraud. Invoices supporting purchases may be required. Void where taxed or regulated by law. Good only in the U.S.A. Cash value 1/20 cent. Redeem by mailing coupons you receive from consumers to Enzymatic Therapy, CMS Department #20065, 1 Fawcett Drive, Del Rio, TX 78840. Enzymatic Therapy will send you a check for $3.08 for each coupon you receive from consumers and send to us.
WEIGHING IN BY A L A N S I D DA L
PUT SOME PEP IN YOUR STEP NATURAL ENERGY BOOSTERS IT’S NO SECRET THAT A CUP OF COFFEE OR AN ENERGY BAR CAN PROVIDE A BOOST WHEN YOU BEGIN TO DRAG. BUT CAFFEINE- OR SUGARLADEN PICK-ME-UPS OFTEN LEAD TO A MINICRASH, WHICH MAY LEAVE YOU FEELING WORSE THAN BEFORE. If you do reach for an energy bar, consider one sweetened with honey instead of sugar. Though honey and sugar have similar calorie counts, honey provides B vitamins, which are essential for energy metabolism. Here are some other natural remedies for putting more pep in your step. A study found that green tea extract increased fat oxidation in men, which can lead to more energy as well as weight loss. Participants in the study who received 300 milligrams (mg) of epigallocatechin gallate (EGCG) per day actually increased their fat oxidation more than those who received 600 mg per day. In a study from 2014, yerba mate—a tea-like drink from South America—enhanced fat metabolism during exercise. Participants drank 1,000 mg of yerba mate or a placebo and then performed exercise tests. Those who drank the yerba mate saw a 24 percent increase in fat oxidation. Green powders can be an energizing addition to juices and smoothies. Look for mixes that include wheatgrass, barley grass, spirulina, or alfalfa. Medicinal mushrooms have also been shown to provide energy. Cordyceps, for example, may increase stamina and mental energy. Look for cordyceps supplements in liquid or capsule form. Adaptogenic herbs such as eleuthero, ashwagandha, rhodiola, or Panax ginseng do not provide quick bursts of energy, although you may feel better within an hour, says herbalist Maria Noël Groves. Instead, these herbs can boost energy in a more lasting way, particularly after taking them for weeks or months. “They’re not stimulants, but they help the body deal with stress, which can cause fatigue,” David C. Leopold, MD, told WebMD.com. TFL SELECTED SOURCES “21 Ways to Boost Energy”; “Energy Boosters: Can Supplements and Vitamins Help?” by R. Morgan Griffin, www.WebMD.com ■ Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts Press, 2007) ■ “Energy Boost for the Elderly?” by Andrew Weil, MD, www.DrWeil. com, 2/18/14 ■ “Green Tea Extract Effective for Weight Loss at Low Doses,” 4/9/10; “Yerba Mate Shows Exercise Benefits, Potential for Sports Nutrition” by Stephen Daniells, 10/1/14, www.NutraIngredients-USA.com ■ Winston and Kuhn’s Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008)
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Is it COOL in here or is it just me? Don’t let menopause get you so hot and bothered. Chill out with Remifemin®, the herbal extract clinically proven to reduce hot flashes, night sweats and mood swings.* *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
on any ONE Remifemin® product
Save on your favorite products with valuable retail coupons at coupons.enzy.com
COUPON VALID AT RETAIL STORES ONLY. CONSUMER: LIMIT ONE COUPON PER ITEM. Good on the purchase of any ONE Remifemin product. Void where regulated or if altered, reproduced or transferred. Any other use constitutes fraud. Consumer pays any sales tax. RETAILER: Enzymatic Therapy will reimburse you the face value of $4.00 plus 8 cents handling, provided you redeem coupon on the Remifemin product. Any other use constitutes fraud. Invoices supporting purchases may be required. Void where taxed or regulated by law. Good only in the U.S.A. Cash value 1/20 cent. Redeem by mailing coupons you receive from consumers to Enzymatic Therapy, CMS Department #20065, 1 Fawcett Drive, Del Rio, TX 78840. Enzymatic Therapy will send you a check for $4.08 for each coupon you receive from consumers and send to us.
taste tasteforlife 2015 BACK-TO-SCHOOL ESSENTIALS
ESSENTIALS AWARD WINNER 2015 It may be tempting to block it out, but back-to-school time is here! Like all fresh starts, the beginning of the school year can mark the starting point of new habits. We’ve reviewed a bunch of supplements, snacks, and personal care products that might help you start off right!
● Carlson Kid’s Chewable DHA provides omega 3s in a chewable, orange-flavored softgel. Sustainably sourced from deep, coldwater fish. ● GaiaKids KidsDefense herbal drops support a healthy immune response when kids need it most. ● GoodBelly Pomegranate Blackberry PlusShot offers probiotics, vitamins, and calcium in a great-tasting “shot.” ● Hero Nutritionals Yummi Bears Fiber supports little ones’ digestive health, and they’re fun for kids to take. ● Natural Vitality Kids Calm Multi offers food-derived vitamins, minerals, omega 3s, amino acids, and Natural Calm magnesium in one fruity liquid. ● Nature’s Answer Sambucus Kids: Elderberry, echinacea, and astragalus all support immunity, and kids won’t balk at taking this tasty formula. ● Nordic Naturals Omega Boost Junior helps support brain and nervous system development, along with immunity, in just a half-teaspoon per day. For kids 2 and up. ● Rainbow Light Kid's One is a food-based multivitamin that comes with probiotics in a fruit punch–flavored chewable. ● UP4 Kids Cubes from UP4 Probiotics offer probiotics plus vitamin D in a chewy, yummy cube.
If your kids are picky eaters, or tend to snack on less-thandesirable treats after school, there are a number of healthier options they’re likely to love. We offer care package ideas for college students, and a category of supplements that can help all kids feel better about the new school year.
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Clean up your act. When life gets dirty hit the refresh button with Whole Body Cleanse™, the complete system for eliminating toxins and restoring digestive balance.* *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
on any ONE Whole Body Cleanse™ product Save on your favorite products with valuable retail coupons at coupons.enzy.com
COUPON VALID AT RETAIL STORES ONLY. CONSUMER: LIMIT ONE COUPON PER ITEM. Good on the purchase of any ONE Whole Body Cleanse product. Void where regulated or if altered, reproduced or transferred. Any other use constitutes fraud. Consumer pays any sales tax. RETAILER: Enzymatic Therapy will reimburse you the face value of $5.00 plus 8 cents handling, provided you redeem coupon on the Whole Body Cleanse product. Any other use constitutes fraud. Invoices supporting purchases may be required. Void where taxed or regulated by law. Good only in the U.S.A. Cash value 1/20 cent. Redeem by mailing coupons you receive from consumers to Enzymatic Therapy, CMS Department #20065, 1 Fawcett Drive, Del Rio, TX 78840. Enzymatic Therapy will send you a check for $5.08 for each coupon you receive from consumers and send to us.
BACK-TO-SCHOOL ESSENTIALS AWARDS
continued from page 34
PACKABLES ● Earth’s Best Organic Sunny Days Snack Bars were a favorite of two little boys we know, plus, they’re organic. ● Eden Pocket Snacks include a variety of satisfying treats in convenient, single-serve packages. ● Ginnybakes Ginnyminis Butter Crisp Love Cookies are gluten free and organic, and they taste great. Snackpack size for lunch bags. ● Honey Stinger Kids’ Organic Waffle Chocolate is soft and chewy, but the sophisticated cocoa-y finish means adults might find themselves sneaking one out of the cookie jar! ● Late July Sea Salt by the Seashore Multigrain Tortilla Chips are feel-good snacking: You know they’re good for you (organic, multigrain), but they also taste good. ● Lesser Evil Buddha Bowl Classic Cheddar Organic Popcorn is downright addictive, but comes in 100-calorie packages to keep snacking in check. ● Simple Squares Cho-Coco organic nutrition bar is, simply, a great snack.
ON THE WEB
● ZÜCA Sport: Rolling book bags that help save kids’ backs—what a great idea! www.ZUCA.com
● EO Coconut + Lemon Hand Sanitizer Spray is a natural, economical way to keep germs at bay. ● Using NOW Solutions XyliWhite Strawberry Splash Toothpaste Gel for Kids may just mean your little ones don’t kick and scream about having their teeth brushed.
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AFTER-SCHOOL SUSTENANCE ● Annie's Cookie Bites Chocolate Chip: A staffer shared them with her nephews, who proceeded to devour them. Made with organic wheat, non-GMO. ● Bare Show Me the Honey Crunchy Coconut Chips: These baked chips are gluten free, Non-GMO Project verified, and have great, crunchy flavor. ● Crunchmaster Multi-Grain Crackers, Sea Salt flavor, are light tasting but satisfying and very crunchy. ● Endangered Species Natural Almond Spread with Cocoa can top fruit, toast, even cookies for a decadent but good-for-them after-school treat. ● Enjoy Life Plentils Sea Salt are crunchy, lively, and simple. They come in several flavors adults might like too. ● Maison LeGrand pasta sauces make busy school night dinners quick and easy. Boil some pasta, pour on the sauce, and . . . BAM! Dinner is done. (A staff favorite.)
COLLEGE CARE PACKAGE ● Alter Eco Salted Caramel Truffles are absolutely decadent, but can be eaten without guilt since they’re made with flavonoid-rich dark chocolate by an environmentally conscious company. ● Earth Science Clarifying Facial Wash is silky going on and leaves the face feeling fresh and clean. ● Eco Lips Mongo Kiss Peppermint: Keeps lips moist even when you’re out in the sun, with no waxy feeling. Fair Trade and organic. ● Gluten Free Bar Dark Chocolate Coconut Bites taste fantastic, and with lots of vegan protein they’re also filling, even though they’re bite-sized. ● Sambazon Organic Strawberry + Lemon + Açai Berry Juice has a pleasant, sophisticated taste but is only 70 calories. AUGUST 2015
7/13/15 4:30 PM
The Smartest Smoothie Add-In Add Carlson Cod Liver Oil in Fruit Splash flavor to your next smoothie for upgraded nutrition and taste. One teaspoon of Cod Liver Oil provides vitamins A and D and is packed with 1,100 mg of total omega-3s, including 400 mg of EPA and 500 mg of DHA, which promote:*
✔ Cardiovascular system function ✔ Immune system function ✔ Brain and nerve function ✔ Vision health ✔ Joint health ✔ Bone strength
Fruit Splash flavor
888-234-5656 | www.carlsonlabs.com *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
NATURAL BEAUTY B Y E VA M I L O T T E
LOVE YOUR LOCKS SAFER HAIR COLOR SUMMER TAKES ITS TOLL ON OUR TRESSES. ALL THOSE SUNNY DAYS CAN LEAVE HAIR PARCHED. AND IF YOUR LOCKS ARE COLOR TREATED, THE END OF SUMMER CAN RESULT IN HAIR THAT’S EVEN MORE STRESSED AND DAMAGED BY THE ELEMENTS. But weather’s not the only concern when it comes to the state of our hair. The health of our bodies may be at risk as well: Approximately 400 out of the 456 hair dye colors evaluated in the Environmental Working Group’s Skin Deep cosmetics database (www.EWG.org/SkinDeep) are classified as “high hazard.” This means they contain toxins associated with neurotoxicity; immune issues; developmental, reproductive, and organ toxicity; cancer; and allergies. As a general rule, the more permanent the color, the more dangerous the product.
comes with a price: Namely, the exposure to toxic chemicals. Here are some of the ones to avoid. Limit the use of permanent hair dyes in dark shades. Many of these contain coal tar ingredients (aminophenol, p-phenylenediamine, and diaminobenzene), which have been associated with cancers such as non-Hodgkin’s lymphoma and bladder cancer. According to the National Toxicology Program and the International Agency for Research on Cancer, coal tar is a human carcinogen.
The Dark Side of Dyes While traditional hair coloring products can be effective, beauty
When it comes to hair color, the least toxic options include hennas and herbal and vegetable dyes with food-based ingredients. AUGUST 2015
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continued from page 41
Unfortunately, the long-term safety of hair dyes that contain these ingredients has not been determined. While the US Food and Drug Administration permits coal tar in dandruff and psoriasis shampoos, Europe has banned many ingredients like this. Men are not immune either. Black hair dyes geared toward males can contain neurotoxins like lead. This ingredient can unwittingly travel from a person’s hair to hands, cabinets, doorknobs, and other personal items where children can accidently touch and ingest it.
Hooray for Henna! When it comes to hair color, the least toxic options include hennas and herbal and vegetable dyes with food-based ingredients. Henna is a pigment that comes from a plant found in arid regions. When ground into a fine powder, it’s used to color the hair and skin (think henna tattoos). Henna is often combined with additional natural, plantand vegetable-derived ingredients to produce luxurious shades for hair coloring. Look for products that have not been adulterated with toxins or heavy metals. Plant-based permanent hair color is also widely available. These options do not contain mineral oils, heavy metals, parabens, and many other ingredients that should be avoided for optimum health.
Make Color Last Herbal-based hair dyes are not permanent and need to be reapplied occasionally to prevent fading. But in-between coloring sessions, using a color-protecting shampoo and conditioner can help. Look for products that contain antioxidant vitamins and botanical extracts and emollients. Avoid exposing your color-treated tresses to the sun. Unprotected exposure can fade colortreated hair, so cover up with a scarf or hat when outdoors. Shampooing too frequently can also cause color fading. Research shows that as much as 80 percent of a color dye’s fading is due to water. The reason is color-treated hair absorbs and releases water more easily. As water leaves the strands, it takes some of the color molecules with it. Avoid excess rinsing after shampooing and conditioning. Use lukewarm or cooler water to rinse. Hot water will make the dyes leach out faster. Steer clear of chlorinated water from pools and even your daily shower. Invest in a filter to eliminate chlorine from your water source for healthier and more nourished hair. TFL SELECTED SOURCES “How to Protect Your Dyed Hair” by Nina Judar, www.GoodHousekeeping.com, 2015 n “Top Tips for Safer Products,” EWG’s Skin Deep Cosmetics Database, www.ewg.org, 2015 n “Try Natural Hair Coloring Alternatives” by Danna Norek, www.NaturalNews.com, 2/12/11
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HERBS & HOMEOPATHY B Y D AV E C L A R K E
THE POWER OF PYCNOGENOL PUTTING FREE-RADICAL SCAVENGERS TO USE FOR YOU Landes de Gascogne is a maritime-pine forest in the southwestern corner of France near the Bordeaux region. It contains a plantation of trees dating back to the time of Napoleon III. The bark of those trees, on which no pesticide or herbicide is ever used, is harvested to produce Pycnogenol (pronounced pic-noj-en-all), an herbal supplement with potent antioxidant properties. Pycnogenol is thought to, among other things, mow down free radicals before they cause damage to your cardiovascular system. It has been used to treat a variety of ailments including poor blood circulation that can lead to heart disorders, including stroke and varicose veins; erectile dysfunction; arthritis; allergies; asthma; ringing in the ears; hypertension; endometriosis; menstrual cramping; and even attention deficit hyperactivity disorder (ADHD). It may also be useful in slowing down the aging process and helping skin maintain a healthy appearance. Researchers have found that it can substantially improve the harmful effects of facial photoaging (skin damage caused by exposure to the sun’s UV rays). If you’re considering using Pycnogenol, the healthcare professionals at Johns Hopkins Medical School suggest 100 milligrams (mg) daily for children and up to 300 mg daily for adults.
Pycnogenol Improves Veins In a study published in the International Journal of Angiology, researchers found that Pycnogenol can help new moms avoid many of the venous problems they experience after giving birth. Pycnogenol can “significantly reduce the visibility of veins, swelling and pain post-pregnancy and improve blood flow in a fraction of the time as it takes when treated with compression stockings alone,” according to Steven Lamm, MD. Taking Pycnogenol postpartum, the women in the study experienced fewer varicose veins than control group participants. They had fewer clusters of spider veins, fewer leg cramps, and substantially less swelling than moms who were not treated with the maritime-pine extract formulation. Not only were those women taking Pycnogenol to help with postpartum venous issues more satisfied with their treatment, but they also had near-perfect compliance—96 percent versus 50 percent—compared to the control group. TFL SELECTED SOURCES “Arginine,” www.MayoClinic. org, 11/1/13 ■ “How to Prevent Photoaging?” by Leslie Baumann, Journal of Investigative Dermatology, 2005 ■ “Postpartum Varicose Veins: Supplementation with Pycnogenol or Elastic Compression . . .” by G. Belcaro et al., Int J Angiol, 5/29/14
Did you know? The Mayo Clinic advises caution in using Pycnogenol if you are also taking arginine (an amino acid sometimes used to heal wounds, improve circulation, or strengthen the immune system). Arginine in combination with Pycnogenol can lower blood pressure to unhealthy levels or cause a drop in blood sugar levels.
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BY ALBERT McKEON
Sweet Illusions THE TRUTH Don’t kid yourself: Whenever ABOUT SUGAR you need a shot of energy, CRAVINGS whenever you seek a guilty
pleasure, sugar always seems to do the trick. A sugarbased treat seems to get the blood flowing and makes you feel good. But too much sugar doesn’t do a body good. An excess of it—particularly “added” sugars—can lead to bad health. Numerous studies link high blood sugar to obesity, diabetes, heart disease, cancer, and dementia. Of course, it’s easy to overlook science when you want a slice of birthday cake—especially when it’s your birthday. While most doctors wouldn’t deny cake to a patient celebrating a milestone, many health experts concur that consistently exceeding the recommended daily allowance of sugar could shorten life expectancy—or, more simply put, lead to fewer birthdays. “It’s about all things in moderation,” says Jacob Teitelbaum, MD, author of the book series Beat Sugar Addiction Now! “Enjoy the chocolate cake because it’s not supposed to be: ‘Here’s another pleasure you should feel guilty about,’” he says. Rather, drop the guilt complex and use common sense by not going overboard with sugar. 44 tasteforlife
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What Sugar Does to Your Body A sugar craving is similar to the light on a car dashboard that indicates low engine oil, Dr. Teitelbaum says. The warning means any number of things in your body can be amiss, so instead of consuming more sugar, address the problem. Cravings can result from a simple urge to fight fatigue—with tired workers pounding energy drinks to make it through the day—to the more complex act of hoping to beat anxiety and depression, he says. But those strategies backfire. Relying on energy drinks is like “slamming down the gas pedal without gas,” whereas proper nutrition, exercise, and rest will actually do the trick, Dr. Teitelbaum says. And studies—including a recent one from the Journal of Clinical Endocrinology & Metabolism— show a feedback pathway in the brain is affected by sugar and may make
some people under stress more hooked on the sweet stuff. “Clearly sugar leads to an endorphin surge in the brain and it triggers the pleasure centers that say we want more,” says Jack Wolfson, MD, author of The Paleo Cardiologist. “When you take it in, your insulin level spikes to control your blood sugar, but when blood sugar drops, you’re kind of hypoglycemic and craving sugar again. That happens when you start your day with a big cup of coffee, even black. Eventually, you’ll search for something else to get a rush.” Not everyone craves sugar, although we may think that, according to Caroline Cederquist, an MD who specializes in metabolism, nutrition, and weight management. “People say they like the pleasure of sugar. But there’s a difference between liking sugars and craving them. The people who crave
them have already had a full meal but still have an overwhelming desire to eat sugary foods,” she says. Sometimes, a metabolism dysfunction will trigger a sugar craving, Dr. Cederquist says. The sugar can’t convert into the glucose that’s needed in our bodies, and we’ll thus want more sugar. People who have certain genetic predispositions can suffer from this at any age, but many men and women who sped through their early lives without a sugar problem will feel it at middle age, when metabolism slows and sugar doesn’t move to the cells, making the body store more fat and crave sugar.
What Possibly Can Replace Sugar? There are two types of sugar: naturally occurring and added. Naturally occurring sugars are found in fruit and milk, for instance, while added
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sugars are those included during the production or preparation of food. Added sugars can include natural ones—white and brown sugars and honey—and chemically manufactured caloric sweeteners like high fructose corn syrup. The American Heart Association recommends that women consume no more than six teaspoons of sugar per day; for men, no more than nine teaspoons daily. Dr. Cederquist recommends moving away from high-carb foods that stimulate sugar cravings: instant oatmeal, bagels, and waffles. Instead, try to include lean protein at every meal. Yogurt, mixed nuts, and string cheese also work well. “When you eat meals that contain a regular amount of protein, and have lower fat and carbs, you can eliminate sugar cravings in a week,” Dr. Cederquist says. “You will crave sugar only
when you eat sugar.” Dr. Wolfson believes that people should ideally aim for no added sugars, or as close to zero as possible. As the title of his book suggests, Dr. Wolfson advocates Paleo-nutrition for health, including a strong heart. He recommends seafood, eggs, avocados, nuts, and the occasional seasonal fruit. Our Paleolithic ancestors “didn’t chase after other animals to milk them for butter, yogurt, or ice cream,” he says. He understands that a Paleolithic approach strains under the pressures of a twenty-first century lifestyle, so whenever he has a craving for something more, he reaches for sparkling water. “Especially in the summer, when after dinner it’s hot, and I’m thinking about something sweet. I’ll have a glass of that and sometimes mix in some herbal tea,” he says. TFL
SELECTED SOURCES “Excessive Sugar Consumption May Be a Difficult Habit to Break: A View from the Brain and Body” by Matthew S. Tryon et al., Journal of Clinical Endocrinology & Metabolism, 4/16/15 ■ Personal communication: Caroline Cederquist; Jacob Teitelbaum; Jack Wolfson, 6/15 ■ “Prospective Associations and Population Impact of Sweet Beverage Intake and Type 2 Diabetes, and Effects of Substitutions with Alternative Beverages” by Laura O’Connor et al., Diabetologia, 3/6/15 ■ “Sugar 101,” American Heart Association, www. Heart.org, 11/19/14
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GLUTEN FREE FOCUS B Y L I S A FA B I A N
THE SCHOOL LUNCH BOX PACK A SAFE MEAL NO ONE LIKES TO FEEL LEFT OUT. THAT’S ESPECIALLY TRUE FOR KIDS WHO EAT GLUTEN FREE. WHEN FRIENDS ARE MUNCHING ON WHOLE-GRAIN CRACKERS AND DIVVYING UP SHARES OF A WHOLEWHEAT SANDWICH, GLUTEN FREE CHILDREN MUST STAND THEIR GROUND. WITH HELP FROM THE FOLLOWING IDEAS, LUNCHTIME CAN BE FUN AND MANAGEABLE FOR CHILDREN EATING GLUTEN FREE.
I’m Hungry! They say people eat with their eyes first. Kids are no different. If something doesn’t look appealing, they won’t touch it. Children are less likely to toss away their lunch or be tempted by someone else’s if their own meal includes variety. To make food more visually fun, be creative with how it’s prepared. Try something as simple as cutting sandwiches in half and then into thirds for fun finger foods. Instead of opting for gluten-free sandwich bread, try rolling fillings in a gluten-free pancake or crepe. Make a “sandwich” from two gluten-free waffles. Use corn or rice tortillas for bean and cheese quesadillas. Pack a side of salsa for dunking. Roll fresh veggies and your child’s favorite protein inside large lettuce leaves for lettuce wraps. Include a small container of gluten-free soy sauce for dipping. A bean, quinoa, potato, rice, or glutenfree pasta salad holds up well, and these dishes can be customized with your child’s favorite ingredients. Leftover soup from last night’s dinner can be poured in an insulated, leak-proof container for a healthy option. Let kids make their own tacos. Have them assemble prepacked ingredients into taco shells during their school lunchtime.
If kids pack their own lunches, they’re more likely to eat them.
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Make a gluten-free pizza crust the night before, or use a frozen crust. Top with sauce, cheese, and your child’s favorite veggies. Bake, slice, and pack for lunch the next day. Gluten-free English muffins also make a great “crust” for pizza ingredients. Create a banana dog: Stuff a peeled banana into a gluten-free hot dog bun that’s been spread with nut butter. Drizzle with honey and pack it up for a fun sandwich alternative. Mini crustless quiches and baked potatoes with toppings also make tasty and filling options.
Snack Attack! What’s lunch without a few snacks? These days there are plenty of glutenfree choices, including crackers, cookies, pretzels, and baked chips. Many healthy foods are naturally gluten free and make great snacks, such as yogurt, string cheese, dried fruits, sliced fresh fruits and vegetables, dark chocolate, nuts, and seeds. Make a batch of mini gluten-free muffins over the weekend, and you’ll have a great portable treat that will last the whole week. Consider hard-boiled eggs: They’re easy to transport and a filling choice. Fruit kabobs with a yogurt dipping sauce give kids a fun way to get their daily quota of fruit. Popcorn mixed with Parmesan cheese makes a crunchy treat. Pack homemade trail mix with a combination of nuts, seeds, dark chocolate, gluten-free pretzels, and dried fruit. Rice cakes topped with jam, cream cheese, or nut or seed butter make a great snack, as does a small container of applesauce. Be sure to pack all these items in a sturdy lunch box. Place hot and cold items in insulated bags or containers, and include freezer packs if items need to be chilled. Let kids pack their own lunches; they’re more likely to eat them. Remind them not to trade food with anyone, so they’re not inadvertently ingesting gluten. And remember, including a note of encouragement can go a long way in letting them know they’re doing a great job staying gluten free! TFL SOURCE “Sending Your Child to School Gluten Free,” by Jamie Eppenauer, http://GlutenFreeMom.com, 2013
CRISPY FISH OR CHICKEN From Cooking for Your Gluten-Free Teen: Everyday Foods the Whole Family Will Love by Carlyn Berghoff, Sarah Berghoff McClure, Dr. Suzanne P. Nelson, and Nancy Ross Ryan ($19.99, Andrews McMeel Publishing, LLC, 2013)
DGN 45 minutes prep time + 2 hours brine time n serves 6
6 2 1 2 1 3
tilapia fillets (about 1K lb), or 1K lb chicken tenders c rice milk (or to cover; optional) tsp salt (optional) eggs well beaten with 2 Tbsp water Tbsp Dijon mustard c gluten-free, dairy-free, nut-free crispy brown rice cereal Prepared gluten-free tartar sauce or gluten-free barbecue sauce, as needed for serving
1. Cut tilapia fillets in half lengthwise. If using chicken tenders, pull out white tendons and discard. Place fish or chicken in a glass baking pan. 2. In a small bowl, mix rice milk and salt, if desired, and stir to dissolve salt. Pour over fish or chicken and let rest for 30 minutes, or cover and refrigerate for several hours or overnight. Remove fish or chicken from rice milk brine and pat dry with paper towels. 3. Preheat oven to 400°. Line a half sheet pan (18x13-inches) with parchment paper, and spray with gluten-free nonstick cooking spray. In a small bowl, mix eggwater mixture with mustard; whisk to mix well. Pour into a shallow bowl. 4. Place brown rice cereal in a 1-gallon self-sealing plastic bag, squeeze out the air, and seal. Using a rolling pin, roll to crush cereal to fine crumbs, leaving some coarse pieces intact. Transfer crushed cereal to a large flat plate. 5. One by one, dip fish fillet halves or chicken tenders first in egg-mustard mixture, turning to coat each side well, and then in cereal, turning and patting to coat well. Transfer to parchment paper–lined pan. Spray tops of fish or chicken lightly with nonstick cooking spray and bake until cooked through and crisp, 30 to 35 minutes. 6. Remove pan from oven and transfer fish or chicken to a serving platter. Serve with gluten-free tartar sauce or gluten-free barbecue sauce, if desired. Variation: For crispy chicken thighs, substitute 6 boneless, skinless chicken thighs for the fish fillets. Trim the thighs of excess fat and cut in half before coating. Increase the oven temperature to 425° and bake for 35 minutes. Kitchen Note: The secret to this recipe is using gluten-free crispy brown rice cereal (generic or brand name) for the breading, and adding flavor to the beaten eggs. The fish or chicken may be served as a snack or a main dish. Brining before cooking makes the fish and chicken sweet and moist, but this step is optional. This is great with a side of coleslaw. Pack tenders and a side of tartar sauce or barbecue sauce in separate containers for a lunch box. Per serving (fish): 220 Calories, 24 g Protein, 21 g Carbohydrates, 4 g Total fat (1 g sat, 1 g mono, 1 g poly), 320 mg Sodium, HHHHH Vitamin B3 (niacin), Selenium, HHH Vitamin B6, D, HH Vitamin A, B1 (thiamine), B2 (riboflavin), B12, Folate, Phosphorus, H Vitamin C, Calcium, Iron, Magnesium, Manganese, Potassium Per serving (chicken): 309 Calories, 27 g Protein, 21 g Carbohydrates, 12 g Total fat (4 g sat, 5 g mono, 3 g poly), 307 mg Sodium, HHHHH Vitamin B3 (niacin), HHHH Vitamin B6, Selenium, HH Vitamin A, B1 (thiamine), B2 (riboflavin), Folate, Phosphorus, H Vitamin B12, C, D, Pantothenic acid, Manganese
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VEGETABLE-MINESTRONE SOUP From the Taste for Life test kitchen
DGNv 40 minutes prep time n serves 6
1 2 3 5
c dried gluten-free pasta Tbsp olive oil cloves garlic, chopped c chopped mixed vegetables (your choice of celery, onions, carrots, red bell peppers, spinach) 1 (14.5 oz) can diced tomatoes 4 c low-sodium gluten-free vegetable broth Salt and freshly ground black pepper 1. Cook pasta according to package directions. Drain and set pasta aside. 2. Heat oil in a large soup pot over medium heat. Add garlic and sautĂŠ for 2 minutes. 3. Add vegetables and sautĂŠ for 10 minutes, stirring frequently. 4. Add diced tomatoes and their juice and broth. Bring mixture to a simmer. Cover and cook for 15 to 20 minutes, or until vegetables are tender. Season with salt and pepper to taste. 5. Add pasta to soup. Serve or transfer to an insulated food container for lunch. Kitchen Note: You can swap out the pasta for approximately 1K to 2 cups of cooked beans. Per serving: 149 Calories, 5 g Protein, 22 g Carbohydrates, 3 g Fiber, 5 g Total fat (1 g sat, 3 g mono, 1 g poly), 466 mg Sodium, HHHHH Vitamin E, HHH Vitamin A, K, HH Folate, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Manganese, Selenium
' IT S BACK TO SCHOOL TIME
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SMART SUPPLEMENTS B Y C H R I S H AY H U R S T
GOOD THINKING BOLSTER YOUR BRAIN WITH THE RIGHT FOODS AND SUPPLEMENTS
Healthy eating is good for the brain. That’s the message from the Alzheimer’s Association, which enlisted celebrity chef Madison Cowan, grand champion of the Food Network’s “Chopped,” to help spread the word that healthy behaviors long known to combat cancer, cardiovascular disease, and diabetes may also reduce the risk of cognitive decline. Alzheimer’s is an incurable disease affecting nearly 47 million people worldwide. Research has yet to establish a definitive connection between cognitive decline, or the gradual deterioration in memory and understanding that many experience with age, and Alzheimer’s disease (AD), which has similar symptoms but is always fatal. Still, says Cowan, who has lost several family members to AD, if a healthy diet can help in any way, he’s onboard. “I know from experience that if you take care of your body, your mind will follow. And what better way to take care of your body than to eat great food?” Which foods are best for the brain? And what supplements, if any, can boost cognitive function? Cowan recommends Mediterranean-style eating, which incorporates fruits and vegetables, fish, whole grains, and olive oil. Check out his recipes online at www.TasteforLife. com/MadisonCowan. Other proven brain-booster ingredients include garlic, cocoa, mushrooms, turmeric, and omega 3 oils, which also work in supplement form.
Remember These Supplements Cocoa flavonols are phytonutrients found in cocoa that, in extract form, can reverse age-related memory decline in older adults. Studies of aged garlic extract show it can reduce the risk for dementia. Curcumin, a medicinal compound found in turmeric, the herb commonly used in curry powder, has long been valued for its anti-inflammatory properties and has been touted for its ability to improve memory in Alzheimer’s patients. Omega 3s (the essential fatty acids found in olive, flax, and fish oils) have been shown to improve cognition, while medicinal mushrooms like lion’s mane (Hericium erinaceus) improve mild cognitive impairment. Finally, there’s coenzyme Q10 (CoQ10), an antioxidant made by the body that can be abnormally low in people with cancer, diabetes, Parkinson’s disease, and other health conditions. This has led some researchers to investigate the use of idebenone, the supplement form of CoQ10, in the treatment of Alzheimer’s patients. Other tips for staving off cognitive decline include regular exercise, trying new activities, and staying socially engaged. TFL
READ MORE “Dietary Flavanols Reverse Age-Related Memory Decline,” Columbia University Medical Center, 10/26/14 ■ “The Effect of Curcumin (Turmeric) on Alzheimer’s Disease . . .” By S. Mishra and K. Palanivelu, Ann Indian Acad Neurol, 1-3/08 ■ “Garlic Reduces Dementia and Heart-Disease Risk” By C. Borek, J Nutr, 3/06 ■ “Improving Effects of the Mushroom Yamabushitake (Hericium erinaceus) on Mild Cognitive Impairment . . .” By K. Mori et al., Phytother Res, 3/09 ■ “Omega-3 Supplementation Improves Cognition and Modifies Brain Activation in Young Adults” By I. Bauer et al., Hum Psychopharmacol, 3/14 ■ “Safety and Efficacy of Idebenone Versus Tacrine in Patients With Alzheimer’s Disease . . .” By H. Gutzmann et al., Pharmacopsychiatry, 1/02
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“’Cause a little bit of
is what the whole year is all about.” —John Mayer
For more inspirational quotes, visit tasteforlife.com/words-for-life
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Published on Jul 16, 2015