Page 1

Compliments of

Kids’ Nutrition Chart Start the school year right! page 32

Natural Beauty Supplement your looks. page 36

tasteforlife August 2016

®

drink in

summer Our picks for top

BACK TO ESSENTIALS SCHOOL AWARD WINNER products! page 18 2016

FEAST ON SALAD • REKINDLE YOUR ENERGY • GLUTEN-FREE LUNCHES

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Collagen 2 Joint Strength*

T Turmeric Extract Healthy Inflammatory Response*

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tasteforlife

AUGUST 2016

®

18

Back to School Essentials Awards Top picks for the coming year.

23

Leaky Gut

What you need to know.

28

28

Salads to Savor

Satisfying summer dishes.

32

Annual Kids’ Nutrition Chart

54

How’s Your Energy Level? Boosting vitality for women.

departments 6 Editor’s Note 11 News Bites

Barley lowers cholesterol • Tips for beating stress • Exercise thwarts cancer • More

34 Natural Picks 36 Natural Beauty © WILLIAM LINGWOOD

18

23

54

Achieving a fresh look with supplements.

38 Healthy Kids

Protecting children’s vision.

41 Healthy Family

Keeping teeth and gums healthy.

44 Gluten Free Focus Safe school lunches.

ESSENTIALS AWARD WINNER 2016

49 Herbal Helper

Cooling power of fresh mint.

50 Weighing In

Water is best for hydration.

56 Last Word For more health & wellness resources visit

tasteforlife.com

www.

www.facebook.com/tasteforlifemag

www.pinterest.com/tasteforlife

@TasteforLife

www. tasteforlife.tumblr.com www.tas teforl i fe.com

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

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EDITOR’S NOTE

tasteforlife

®

Fresh Starts! This month, we have our sights set on helping kids ace their back-to-school transitions. You can find our awards for essential back-to-school products on page 18, our annual kids’ nutrition chart on on page 38, and some fun ideas for gluten-free

Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney

lunches that kids will actually eat on page 44.

Business Development Director Amy Pierce

page 32, tips for safeguarding children’s vision

For those of us who are a little older, healthy lifestyle expert Lisa Petty has written an intriguing story called “How’s Your Energy Level?” (page 54) that addresses one of the biggest challenges faced by her middle-aged female clients: lack of vitality. It turns out that while we intellectually understand how to take better care of ourselves, we often don’t have the energy to make the necessary changes. She offers a few easy tips that may make a real difference in your life. Along those same lines, don’t miss our vegetarian and vegan salads that offer good sources of protein that won’t weigh you

tasteforlife 2016

editor’s pick

down. Coconut-Encrusted Tofu and Black Quinoa Salad is just one of the recipes that start on page 28. If you’re ever tempted by diet beverages, thinking they’ll give you energy for no calories, read our report on page 50 about why water remains the healthiest choice you can ever make. Of course, a refreshing glass of iced mint tea comes pretty close to perfect on a hot day (page 49).

American Health Ester-C Kidstiks

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson

And, if you’re looking to freshen up your beauty routine, don’t underestimate the power of

supplements for your face, hair, and nails (page 36). Often real change starts with something simple that’s easy to repeat. I hope you find something in these pages that will make life better for you and your family.! To your health,

Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell

Editorial Advisory Board

Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), is a registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 222 West Street, Suite 49, Keene, NH 03431 603-283-0034

Lynn Tryba

tasteforlife.com

www.

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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Printed in the U.S. on partially recycled paper.

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

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news bites foods, supplements & prevention

GRAIN FORECAST

Barley BUSTS CHOLESTEROL Eating barley significantly lowered two types of unhealthful cholesterol that are linked to cardiovascular risk. The grain’s cholesterol-lowering effects are similar to those of oats, according to new research. In a review of 14 studies, researchers found that barley reduced low-density lipoprotein (LDL) and non-high-density lipoprotein (non-HDL) by 7 percent. “The findings are most important for populations at high risk for cardiovascular disease, such as Type 2 diabetics, who have normal levels of LDL cholesterol, but elevated levels of non-HDL or apo B,” which carries bad cholesterol throughout the body, said researcher Vladimir Vuksan, PhD. Dr. Vuksan recommends using barley in place of rice or oatmeal in certain recipes. SOURCE “Barley Lowers Not One but Two Types of ‘Bad Cholesterol,’ Review Suggests,” St. Michael’s Hospital, Toronto, 6/8/16

DID YOU KNOW? Eating three or four servings of whole grains per day can significantly lower the risk of dying from cardiovascular disease, cancer, or all-cause mortality, according to a new analysis of data from more than 780,000 people. Benefits from the grains’ high fiber content may include lower cholesterol production, lower glucose response, and increased feelings of fullness. Oats, wheat, bulgur, quinoa, and brown rice are among the options. SELECTED SOURCES “Could Eating More Whole Grains Help You Live Longer?” HealthDay News, www.nlm.nih.gov ■ “Eating More Whole Grains Linked with Lower Mortality Rates,” Harvard T.H. Chan School of Public Health, 6/13/16

HEART HEALTH

Try these tips for CUTTING STRESS Stress isn’t always a bad thing, according to staff members at Harvard Medical School. It can keep you alert and focused, especially in times of trouble. But too much stress can cause headaches, fatigue, and depression, says Ami B. Bhatt, MD. In the long term, stress can weaken the immune system and raise the risk for cardiovascular disease. “It can be like a vise that slowly tightens over time,” Dr. Bhatt says. She offers these tips for reducing stress: ■ Exercise with a buddy. “A workout or activity friend can keep you motivated by helping you stick to a regular routine,” says Dr. Bhatt, who adds that exercise is one of the best ways to reduce stress. ■ Do something you enjoy. “Make a list of what really makes you happy and implement a plan to do those things on a regular basis,” she says. “It could be something as simple as taking a relaxing swim or playing with the grandkids.” ■ Try deep breathing. “Calm breathing, even for only a minute, a few times day, can improve stress levels immediately.” ■ Avoid stressors when possible. Know which situations cause you stress, and reduce your exposure to them. SOURCE “Stressing About Heart Health,” Harvard Health Publications, 5/1/16 www.tas teforl i fe.com

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news bites

foods, supplements & prevention

EXERCISE CORNER

Strong signs of LONGER LIFE “The secret to a longer and healthier life may not be available in pill form, but it may look like a barbell,” says Jennifer Kraschnewski, MD, an advocate of strength training for older adults. She led a new study of more than 30,000 adults ages 65 and older, and determined that lifting weights or doing pushups can add years to life. Participants who reported that they did strength training at least twice a week were 46 percent less likely to die from any cause during the 14-year study. “Strength training can be done at home and many exercises don’t actually require equipment,” Dr. Kraschnewski said. She suggested pushups, abdominal crunches, and leg squats. Joining a gym can offer additional benefits, and gyms often have trainers who can help create an exercise regimen.

The American College of Sports Medicine/American Heart Association recommendation includes at least two sessions of strength training per week, as well as 150 minutes of moderate-intensity aerobic activity such as brisk walking. SOURCE “Seniors: Pump Iron, Live Longer,” www.nlm.nih.gov/MedlinePlus, 5/4/16

Physical activity THWARTS 13 CANCERS A new study linked higher levels of leisure-time physical activity to lower risks for 13 types of cancer. Researchers looked at data from 1.4 million people in 12 studies from the US and Europe. Comparing participants with high levels of activity to those with low levels revealed lower risks of cancers of the liver, lungs, kidneys, colon, bladder, rectum, breast, head and neck, and several other types. “Healthcare professionals counseling inactive adults should emphasize that most of these associations were evident regardless of body size and smoking history,” the authors wrote. The study found somewhat higher risks of prostate cancer and malignant melanoma in the most active adults, but the overall risk of total cancer was 7 percent lower. SOURCE “Association of Leisure-Time Physical Activity with Risk of 26 Types of Cancer in 1.44 Million Adults” by S.C. Moore et al., JAMA Cardiology, 5/16/16

DID YOU KNOW? Exercise increases blood flow to the brain, which appears to offer some protection from Alzheimer’s disease and other forms of dementia. A new study from the University of Kentucky found higher blood flow to the brain in people who were more physically fit. SOURCE “Study: Regular Exercise at Any Age Might Stave off Alzheimer’s,” University of Kentucky, 5/16/16

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GREAT TASTING

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YOU’RE DOING IT. MAKE IT COUNT. THE SPRY5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET

Make the switch to Spry products and start making these things count.

Using products from the Spry5 system make it easy to get the dentistrecommended five daily exposures of xylitol. Research has shown over and over that using xylitol products five times throughout the day is the best way to keep your teeth healthy. The Spry5 System is simple to use, in fact you’re probably going through the motions, just not with products that work together.  If you brush your teeth, use mouthwash, chew gum, eat mints or candy you should make it count.

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1 Brush and rinse with Spry toothpaste and oral rinse when you wake up. 2 After meals chew Spry gum or mints. 3 Brush and rinse with Spry toothpaste and oral rinse before bed. The goal of the Spry5 system is to make oral care easy, tasty and effective. Find your nearest Spry5 retailer at Xlear.com. Or visit Xlear.com

4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help.


Back to

news bites

TRAINING ROOM

School

Herbal extract may AID ENDURANCE A group of athletes received a significant endurance boost from an extract of ashwagandha root. Participants received 300 milligrams of the extract (or a placebo) twice daily. Endurance was tested during a 20-minute run, then again after eight weeks and 12 weeks of supplementation. The tests measured oxygen consumption during peak physical exertion (known as VO2max). Those who received the extract saw greater increases in VO2max compared to the control group. Participants also reported an enhanced quality of life from the ashwagandha (Withania somnifera), based on physical health, psychological health, social relationships, and other factors.

Visit

tasteforlife.com

www.

foods, supplements & prevention

/backtoschool for healthy,

kid-pleasing recipes and nutrition basics.

SOURCE “Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in Improving Cardiorespiratory Endurance in Healthy Athletic Adults” by B. Choudhary et al., AYU, 2015

LOOKING AHEAD

ATTITUDE affects aging Older adults with positive attitudes toward aging displayed better cognition and physical health in a recent study from Ireland. “The way we think about, talk about, and write about aging may have direct effects on health,” said lead researcher Deirdre Robertson, PhD. “Everyone will grow older, and if negative attitudes toward aging are carried throughout life they can have a detrimental, measurable effect on mental, physical, and cognitive health.” The researchers found that older adults with negative attitudes toward aging had slower walking speed and reduced cognitive abilities two years after the start of the study, compared to those with more positive attitudes. SOURCE “Researchers Confirm Attitude to Aging Can Have a Direct Effect on Health,” Trinity College Dublin, 1/29/16

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FOOD FOR THOUGHT BY KELLI ANN WILSON

BODY BEAUTIFUL FEEL YOUR BEST INSIDE AND OUT WITH THESE NEW TITLES

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The Complete Guide to Natural Homemade Beauty Products & Treatments by Amelia Ruiz ($24.95, Robert Rose, 2016) Most of us know that true beauty comes from within, and that a healthy lifestyle and balanced diet contribute greatly to our appearance— both in how we feel and how we look. Good skin care also plays a role, and it’s important to choose wisely when applying personal care products to our bodies. Even “all natural” products can contain undesirable ingredients. Another option is to create our own chemical-free products. In her new book, cosmetologist and esthetician Amelia Ruiz offers 175 recipes for everything from facial scrubs to moisturizers to shampoos. Using aromatic and medicinal plants, flowers, fruit, and essential oils, these do-ityourself recipes are economical and simple to prepare. Ruiz also looks at the fundamentals of natural beauty—food, supplements, lifestyle factors, and more—teaching readers how to feel satisfied with their appearance while working to enhance it.

The Feelgood Plan by Dalton Wong and Kate Faithfull-Williams ($21.95, Sterling Epicure, 2016) Celebrity trainer Dalton Wong has teamed up with health writer Kate Faithfull-Williams to bring readers a positive message: 15 minutes a day is all it takes to change your body and your way of thinking for life. It might seem like an exaggerated claim—after all, 15 minutes is just 1 percent of a 24-hour day—but, the authors write, even making small daily changes to the ways we eat, exercise, and unwind can help us feel better. The authors divide their program into five sections: Start, eat, move, relax, and a 12-week plan, each of which includes positive ideas, advice, and fun interactive quizzes to keep readers engaged and on task. Taking the long view, the authors aim to meet readers where they are on any given day—whether that means feeling tired and stressed or happy and refreshed. By making time for quick and effective workouts, and choosing nutritious alternatives to popular comfort foods, readers will learn how to develop a healthy lifestyle for life.

Eat Drink Shine

Body into Balance

by Jennifer, Jessica, and Jill Emich ($29.95, Kyle Books, 2016)

by Maria Noël Groves ($24.95, Storey Publishing, 2016)

After 20 years of working in the food industry, Jessica, Jill, and Jennifer Emich, triplets and founders of the acclaimed Shine Restaurant and Gathering Place in Boulder, Colorado, have released their first cookbook. Illustrated with beautiful, full-color photographs, the book features more than 100 nutritionally inspired comfort food recipes that also happen to be 100 percent gluten free and Paleo-diet friendly. Eat Drink Shine serves as a showcase for the types of wholesome dishes that have made the Emichs’ restaurant so popular. High-quality ingredients, such as grass-fed meats, wild fish, organic vegetables, nuts, and seeds make each recipe delicious, healthy, and satisfying. Smoothie fans will be excited about the entire chapter the sisters devote to nutrient-packed smoothies and juices. Food lovers and home cooks will enjoy preparing these simple, clean, and nourishing recipes.

There’s no denying it: Herbs are big business. Last year herbal supplement sales topped $90 billion, but do consumers really understand how supplements support their bodies, or which herbs would work best for them? Maria Noël Groves, registered professional herbalist and health magazine editor, offers a comprehensive yet accessible guide to understanding body imbalances and how to use herbal medicine to achieve optimal health. Groves’s book is divided by body system, including the respiratory, immune, cardiovascular, and digestive systems. Fullcolor photographs accompany a wealth of information about both well-known and less commonly used herbs, including availability ratings, key properties and benefits, and the best preparation methods for each herb. Herbal recipes and a self-care program round out the expert guidance. Signed copies of the book are available for purchase through www.WintergreenBotanicals. com/book. TFL

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BACK TO SCHOOL ESSENTIALS

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

tasteforlife.com

www.

AWARDS Whether your kids are 9 or 19, back-to-school time means they need support to maintain their health. We’ve chosen supplements, foods, and personal care products we know will help students navigate through those foggy mornings, harried afternoons, and long study nights . . . while staying healthy.

SUPPLEMENTS

VITAMINS/MINERALS ● Natural Vitality Kids Calm Multi offers omega 3s, vitamins, amino acids, and Natural Calm magnesium and calcium. ● AlternaVites Kids Multi is a powdered multivitamin/mineral that can be mixed into a drink or simply poured onto the tongue. ● NOW Foods Kid Vits Berry Blast Chewables come in lots of animal shapes, which provides fun opportunities to talk about animals! ● Floradix Kinder Love Children’s Multivitamin Supplement is an easy-to-swallow, quickly absorbed liquid formula. Also contains minerals and digestive herbs. ● MegaFood Kid’s One Daily multivitamin/mineral is a farm-to-tablet-tracked mini-tablet for kids 5 and older. One daily serving provides 24 nutrients. ● Ester-C Kidstiks Multivitamin & Mineral Supplement Daily Drink Mix Powder in grape flavor is a nonfizzy drink with vitamins, minerals, and electrolytes to replenish what kids lose throughout the day. ● Natural Factors Big Friends Chewable Vitamin D3 helps keep growing bones strong.

IMMUNE AND COLD

DIGESTION ● Garden of Life RAW Probiotics Kids adds a prebiotic into the mix with probiotics and enzymes to

FOCUS ● Lifeline Foods

support overall digestive health. ● Wakunaga Kid’s Kyo-Dophilus probiotic supplement is a vanilla-flavored chewable with heat-stable and stomach-acid resistant probiotic strains. ● Nordic Naturals Probiotic Gummies Kids have prebiotics and probiotics in berry delicious flavor! ● Renew Life Gentle Move Kids Colon Support is a chewable formula that supports regularity with magnesium, prunes, figs, and other fruits, in Strawberry Blast flavor. ● Bluebonnet Rainforest AnimalZ Probiotic delivers a super-stable, chewable dose of probiotics for kids 3 and older.

Buried Treasure Added Attention is a liquid supplement with B vitamins, chromium, omega fatty acids, and herbs to support mental focus.

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● Redd Remedies Children’s Sinus Support is a sugar-free, cherry-flavored chewable that targets the immune, respiratory, and digestive systems for sinus health. ● Nature’s Answer Sambucus Kids natural orange flavor combines echinacea and astragalus with sambucus for natural immune support.

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SUPPLEMENTS SUPPLEMENT DRINKS ● Vibrant Health Super Kids Vibrance. Protein, greens, vitamins, minerals, and herbs are found in this chocolate or appleflavored drink powder. ● Happy Family Super Nutrition Shake in chocolate flavor delivers 8 grams of protein, fiber, 15 vitamins and minerals, but tastes like a tasty shake. ● Barlean’s Superfruit Greens in strawberry-kiwi flavor is a kid-friendly way to deliver superfruits and greens.

FOOD AND DRINK

FOOD AND DRINK ● Eden Pocket Snack Sampler. Your student won’t get bored with snacks if they can have a different one every day! Chewy, nutty, sweet, and spicy options are available. ● Simply 7 Snacks Quinoa Chips Cheddar single-serve chips are crunchy and savory, gluten free, and pack more nutrition than the average chip. ● Food for Life Ezekiel 4:9 Sprouted Flake Cereal, Golden Flax is a great way to start the day in a nutrition-packed way. ● Drazil Kids Tea in Punch Passion flavor is a blend of antioxidant-rich herbal teas blended with fruit juices. The flavor is kid-friendly but 35 percent lower in sugar than juice alone. ● Late July Snacks Clasico Nacho Chipotle tortilla chips satisfy that nacho need with organic corn. Gluten free. ● Once Again Nut Butters Creamy Cashew Butter adds a gourmet touch to peanut-free school lunches. ● Alter Eco Salted Caramel Truffles are a sophisticated treat for the college student who might enjoy them for a reward after a long evening of studying. ● New Zealand Jerky Teriyaki flavor is a natural way to eat a satisfying meat snack. Easy-to-chew and bite-size. ● Bare Foods Chocolate Coconut Chips. These two complementary flavors combine for a crispy, satisfying crunch. ● Enjoy Life Foods Gingerbread Spice Soft Baked Cookies are free of allergenic ingredients like gluten, tree nuts, peanuts, dairy, and egg, but still taste like home. ● Good Health Half Naked Popcorn Wild Buffalo Blue has a zippy flavor that calls to mind hot wings dipped in blue-cheese dressing, but in an air-popped popcorn. ● Stonyfield YoKids Squeezers are easy to pack and snack from. Organic juices and cane sugar provide the flavor, six active yogurt cultures provide the healthy bacteria.

PERSONAL CARE

PERSONAL CARE ● Dr. Ohhira’s Hadayubi Lavender Moisturizer from Essential Formulas promotes healthy-looking skin by encouraging both bacterial balance and pH balance in the skin. Lavender essential oils make it relaxing, too. ● The only ingredients in Honeybee Gardens Deodorant Powder are baking soda, cornstarch, arrowroot, and essential oils. No more sticky sticks, no aluminum, no talc. ● Earth Science Gentle Facial Scrub cleans the face and body with a creamy, non-drying formula. Vegan. ● EcoDent Daily Care Baking Soda Toothpowder in strawberry flavor is a low-abrasion tooth polish/cleaner with lots of minerals for healthy teeth and no fluoride. ● Europharma Terry Naturally Acne Essentials works on skin health from inside, supporting detoxification and boosting skin’s immunity. www.tas teforl i fe.com

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Yelda, Florencia, and Eufrasia inspect each and every product by hand.

Nordic Naturals Bottling & Encapsulation Facility San Diego, CA

Nordic Naturals. Passionately Perfected. We may not look like fish oil fanatics. But we are. Some people build buildings. Some paint paintings. At Nordic Naturals we perfect the art of fish oil manufacturing. Our masterpiece is each bottle of fish oil that comes off our line. We know that what we do matters. For your health. For the health of your family. That’s why we’re obsessed with doing what’s right at any cost. Everyone doing their part to passionately perfect every batch. Because nothing less will do. Not for us. Not for you.

Omega-3s for ■ Healthy Heart* ■ Brain Health* ■ Optimal Wellness*

nordicnaturals.com | 800.662.2544 * 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.

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B Y LY N N T R Y B A

LEAKY GUT WHAT IT IS AND WHAT YOU CAN DO ABOUT IT

YOU MAY HAVE HEARD ABOUT “LEAKY GUT” AND BEEN CURIOUS ABOUT WHAT IT MEANS. LEAKY GUT IS THE LAYMAN’S TERM FOR INCREASED INTESTINAL PERMEABILITY. THE HUMAN DIGESTIVE SYSTEM IS A SPLENDID THING, BUT WHEN IT BREAKS DOWN, IT CAN LEAD TO CHRONIC DISEASE.

Your Multitasking Gut

Links to Autoimmune Diseases

Your intestines do more than digest food and absorb nutrients. They also play a key role in immunity. Imagine the surface cells of your intestines as being stacked together very tightly, like “soldiers standing together shoulder to shoulder,” explains research microbiologist Kiran Krishnan. When your gut is working well, those cells open enough to allow small molecules of digested nutrients to pass into the bloodstream to nourish the body. Sometimes, though, the cells open wide enough to allow harmful bacteria and viruses, larger molecules of undigested food, and toxins to “leak” into the bloodstream. This foreign material in the bloodstream triggers an immune response from the body, causing inflammation. Resulting symptoms may include bloating, gas, cramps, constipation, diarrhea, brain fog, headaches, and fatigue. Over time, constant inflammation and its accompanying symptoms can lead to or worsen existing conditions including food allergies and intolerances, celiac disease, Crohn’s disease, irritable bowel syndrome, inflammatory bowel disease, psoriasis, eczema, asthma, achy joints, rheumatoid arthritis, and unexplained rashes.

A protein called zonulin regulates the permeability of the small intestine. It is “the traffic conductor or the gatekeeper of our body’s tissues,” explains Alessio Fasano, MD, chief of pediatric gastroenterology and nutrition at MassGeneral Hospital for Children. When harmful bacteria such as salmonella enter the gut, they trigger zonulin levels to rise, opening up the spaces (also called tight junctions) between the intestinal cells. The resulting diarrhea is good because it flushes the body of bad bugs. But researchers have discovered that people with celiac disease or gluten sensitivity have elevated levels of zonulin, which, in effect, keep the doors between the cells open, allowing larger gluten molecules to pass into the bloodstream and trigger an immune response. People with IBS also have elevated levels. “Beside bacterial exposure, we have shown that gliadin, a storage protein present in wheat and that triggers celiac disease in genetically susceptible individuals, also affects the intestinal barrier function by releasing zonulin,” wrote Fasano in a 2013 study. www.tas teforl i fe.com

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What to Do

Highly active children may have special dietary needs for B Vitamins, DHA, DMAE and trace minerals; all provided by Added Attention. Children prefer this good tasting liquid to pills or capsules.

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If your health challenges make you think you may have leaky gut, make an appointment with a gastroenterologist trained in nutrition. While certain disease diagnoses will require different dietary approaches, the following suggestions generally contribute to good digestive health. Aim for about 30 grams of fiber a day. Try psyllium seeds, flaxseeds, or chia seeds. Digestive enzymes may be helpful in terms of getting a jump-start on digestion, making foods easier for the body to break down. Consider supplementing with the amino acid L-glutamine, a nutrient that nourishes the cells of the intestinal lining. Good food sources include grass-fed meat, eggs, dairy, and red cabbage. An anti-inflammatory diet can be healing. In addition to dark green, leafy vegetables, consume omega-3 essential fatty acids in supplement form (fish oil) or by eating coldwater fish, nuts, or seeds. Research indicates that curcumin also has the potential to inhibit inflammation linked to tight junction opening. According to Dr. Carl Hulston, a nutrition lecturer with the University of Loughborough in the UK, tight junctions of the gut may also be damaged if the makeup of your intestinal bacteria is imbalanced, a state called dysbiosis. To get your gut back in balance, eat fermented foods with live cultures such as kimchi, kefir, kombucha, yogurt, and sauerkraut, which deliver healthy bacteria. Probiotic supplements are another source of healthy bacteria that can keep your gut microbiome balanced. Probiotics have been shown in animal research to neutralize toxic compounds, according to Krishnan, who serves as a research advisor to Just Thrive Probiotic. While probiotics can help improve gut issues, they need to survive stomach acid in order to

reach the intestines, says Krishnan. He recommends using a probiotic containing Bacillus spores. The spores protect the healthy bacteria until they reach the small intestine. There, they germinate and produce a significant amount of natural antibiotics that control the growth of bad bacteria, he says. Always consult your healthcare practitioner before adding any new supplements to your regimen.

What Not to Do To help heal your gut, avoid eating highly processed foods containing preservatives and chemicals. Reducing refined sugar, dairy, gluten, soy, and artificial sweeteners in your diet may also provide relief; eliminate a food for two weeks and see how your body responds when it’s reintroduced. Reduce your intake of densely caloric, high-fat meals, especially fast foods, says Krishnan. Eating these foods regularly is like “drinking a little poison every day. In 15 years, you’re going to be pretty sick.” Choose monounsaturated fats such as avocados, olives, and nuts as often as possible over other types of fats. In addition, reduce alcohol consumption and eliminate as much stress from your life as possible. Certain medications damage the lining of your gut. They include nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve). Antibiotics can also kill off beneficial bacteria in your gut. TFL SELECTED SOURCES “Could Leaky Gut Be What’s Troubling You?” by Robynne K. Chutkan, www. DoctorOz.com, 2016 ■ “Leaky Gut Syndrome” by Matt McMillen, www.WebMD.com, 4/13 ■ Personal communication: Kiran Krishnan, 7/16 ■ “Possible Links Between Intestinal Permeability and Food Processing: A Potential Therapeutic Niche for Glutamine” by J.R. Rapin and N. Wiernsperger, Clinics (Sao Paulo), 6/10 ■ “A Protein in the Gut May Explain Why Some Can’t Stomach Gluten” by Jill Neimark, www.npr.org, 12/9/15 ■ “Researchers Find Increased Zonulin Levels Among Celiac Disease Patients,” University of Maryland Medical Center, 5/1/00 ■ “What Is Leaky Gut?” by Andrew Weil, www.DrWeil. com, 12/12/05 ■ “Zonulin, Regulation of Tight Junctions, and Autoimmune Diseases” by Alessio Fassano, Ann N Y Acad Sci, 7/12

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B Y L I S A FA B I A N

Dig into satisfying dishes that are as much a feast for the eyes as the stomach!

S a o t v o s r d a l a S 25 min

prep time + 30 minutes

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soak time for nuts and seeds

serves 4

D Dairy Free G Gluten Free N Nut Free For a guide to nutrition V Vegan breakdowns, see page 6. V Vegetarian

© WILLIAM LINGWOOD

WHEN THE DOG DAYS OF AUGUST HIT, THE LAST THING YOU WANT TO DO IS STIR A POT OVER A HOT STOVE. OPT INSTEAD FOR THESE VEGETARIAN AND VEGAN RECIPES, WHICH CAN BE MADE AHEAD OF TIME AND ASSEMBLED RIGHT BEFORE SERVING. YOU’LL FIND THESE SALADS MAKE TASTY AND PROTEIN-PACKED DINNER OPTIONS.

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Mock Tuna Salad with Olives dGV

40 min

From Raw Food Detox by Anya Ladra ($19.95, Ryland Peters & Small, 2016)

prep time serves 2

For the Mock Tuna 1 c walnuts 1 c sunflower seeds 1 celery stalk/rib, finely chopped 1 carrot, peeled and grated 1 handful of fresh dill, chopped For the Tomato Mayo Sauce M c cashews 3 Tbsp water 1 tomato, chopped N red onion, chopped 1 garlic clove, peeled and chopped 2 Tbsp freshly squeezed lemon juice 1 Tbsp nutritional yeast (optional) 1 tsp agave nectar K–1 tsp ground mustard powder For the Topping 1 zucchini, finely diced 1 cucumber, finely diced 2 large tomatoes, diced O c pitted kalamata or black olives, sliced 1 handful of fresh parsley, chopped 3 Tbsp extra-virgin olive oil Salt and freshly ground black pepper Watercress or rocket/arugula, to serve 1. Soak walnuts and sunflower seeds for Mock Tuna in a bowl of cold water, and cashews for Tomato Mayo Sauce in a separate bowl of cold water for 30 minutes. 2. For Mock Tuna, thoroughly drain walnuts and seeds and place in a food processor. Blitz to a smooth paste, adding a little water if necessary. Transfer to a bowl and add celery, carrot, and dill. Mix well, season to taste, and set aside. 3. For Tomato Mayo Sauce, thoroughly drain cashews and put in a blender or food processor with remaining Tomato Mayo Sauce ingredients. Blend until completely smooth and runny, adding a little more water if necessary. Transfer to Mock Tuna and stir well. Season to taste. 4. Combine all Topping ingredients and season to taste. To serve, place Mock Tuna on a bed of watercress or rocket/arugula and scatter Topping ingredients over everything. Per serving: 682 Calories, 18 g Protein, 36 g Carbohydrates, 11 g Fiber, 57 g Total fat (7 g sat, 21 g mono, 26 g poly), 286 mg Sodium, ★★★★★ Vitamin B6, C, E, K, Pantothenic acid, Copper, Magnesium, Manganese, Molybdenum, Phosphorus, Selenium, Zinc, ★★★★ Vitamin A, Folate, ★★★ Vitamin B2 (riboflavin), Biotin, Iron, Potassium, ★★ Vitamin B1 (thiamine), B3 (niacin), Calcium

© LISA LINDER

Coconut-Encrusted Tofu and Black Quinoa Salad dGV From Alkaline Cleanse by Natasha Corrett ($24.95, Sterling Epicure, 2015)

M c black quinoa (white or red works well too) 1N c wakame seaweed O c firm tofu 1 clove garlic, grated 1 Tbsp coconut flour 1 Tbsp ground flaxseeds 2 Tbsp olive oil, divided Pinch of Himalayan pink salt Finely grated zest and juice of lime 1 c cilantro, finely chopped, plus extra whole leaves to garnish 1 sweet white grapefruit, segmented For the Dressing 2 Tbsp gluten-free white miso 1 Tbsp brown rice vinegar 2 tsp water N tsp mirin

1. Preheat oven to 325° and line a baking sheet with parchment paper. 2. Cook quinoa according to package instructions. (This should take about 20 minutes.) Drain and set aside. 3. Meanwhile, boil a kettle and pour boiling water over seaweed to cover. Leave to expand and set aside. 4. Cut tofu into bite-sized cubes and put into a bowl. Add garlic, coconut flour, ground flaxseeds, half of the oil, the salt, and lime zest. Mix thoroughly and press onto tofu to form a crust. Put cubes onto prepared baking sheet, spacing them well apart, and bake in a preheated oven for 10 minutes to crisp up. 5. Meanwhile, put drained quinoa into a clean bowl and add remaining oil, along with lime juice and cilantro. Next, drain wakame. Slice off wakame “stalks” and discard them. Mix seaweed into quinoa mixture. 6. To serve, divide quinoa mixture between 2 plates. Scatter with grapefruit segments, followed by crusted tofu. 7. Mix all Dressing ingredients together in a cup until fully incorporated. Drizzle over salad and add whole cilantro leaves to garnish. Per serving: 531 Calories, 20 g Protein, 62 g Carbohydrates, 8 g Fiber, 25 g Total fat (4 g sat, 13 g mono, 7 g poly), 888 mg Sodium, ★★★★★ Vitamin C, K, Copper, Magnesium, Manganese, Phosphorus, ★★★★ Iron, Zinc, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), Folate, Calcium, ★★ Vitamin B3 (niacin), B6, E, Selenium, ★ Vitamin A, Potassium

www.tas teforl i fe.com

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It’s Good to Feel Good

continued from page 29

Black Lentil and Salsa Verde Salad dGV

45 min prep time serves 4

From Alkaline Cleanse by Natasha Corrett ($24.95, Sterling Epicure, 2015)

c dried Puy or other lentils tsp rice wine vinegar Tbsp chopped sorrel leaves* c mint leaves c cilantro c olive oil Finely grated zest and juice of 1 lime 1K c cherry tomatoes, chopped Sesame oil, for griddling 2 c chopped asparagus Himalayan pink salt K 1 3 M M N

For the Mint Yogurt (optional) K c coconut milk yogurt M c mint leaves N tsp smoked paprika 1. Cook lentils according to package instructions. When cooked, stir in vinegar and set aside. 2. Next, make Salsa Verde. Put sorrel leaves, mint, cilantro, oil, and lime juice into a food processor or blender. Pulse until you get a chunky texture. Alternatively, chop and combine them by hand.

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.*

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3. Transfer Salsa Verde to a bowl and stir in chopped tomatoes. Add a splash of sesame oil to a grill pan over high heat and grill asparagus on each side until soft and striped with lovely dark charcoal lines. 4. Put lentils on a serving plate and season with salt. Then, pile Salsa Verde and tomato mixture along with asparagus on top, with a final garnish of lime zest. If you’d like to serve this salad with Mint Yogurt, simply mix all Mint Yogurt ingredients together in a separate bowl and serve alongside. *Sorrel is a perennial herb with a slightly sour taste. Kitchen Note: If you’re pressed for time, you can buy pre-cooked lentils; but you might need slightly less than the amount called for in the recipe. TFL Per serving: 361 Calories, 17 g Protein, 36 g Carbohydrates, 13 g Fiber, 19 g Total fat (3 g sat, 10 g mono, 2 g poly), 117 mg Sodium, ★★★★ Vitamin K, Calcium, Iron, ★★ Vitamin A, C, Copper, ★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Biotin, Folate, Manganese, Molybdenum, Phosphorus

© LISA LINDER

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ACTION

FOOD SOURCES

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.

b1

b6

PANTOTHENIC ACID

b5

NIACIN

b3

RIBOFLAVIN

2

b

THIAMINE

6 mg 8 mg 12 mg 16 mg (M) 2 mg 3 mg 4 mg 5 mg 0.5 mg 0.6 mg 1 mg 1.3 mg (M)

1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18

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.

Fights stress; enhances stamina.

Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function.

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M)

1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M)

1.2 mg (F)

14 mg (F)

1 mg (F)

1 mg (F)

30 mcg 55 mcg 60 mcg 75 mcg

1-3 yr 4-8 9-13 14-18

1-3 yr 4-8 9-13 14-18

6 milligrams (mg) 7 mg 11 mg 15 mg

1-3 yr 4-8 9-13 14-18

Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

Almonds, brewer’s yeast, meats, milk, soybeans.

Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress.

300 micrograms (mcg) 400 mcg 600 mcg 900 mcg (M) 700 mcg (F) 1-18 yr 600 International Units (IU) (15 mcg)

1-3 yr 4-8 9-13 14-18

RDA/DIETARY INTAKE

Essential for healthy circulation, skin, and nerves; important for converting food to energy.

Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.

Enhances brain function, circulation, digestion, and energy production.

Water-Soluble Vitamins

k

D-ALPHA TOCOPHEROL

d e

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).

VITAMIN/MINERAL

®

tasteforlife

annual kids’ nutrition chart

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selenium

888-234-5656 carlsonlabs.com

zinc

Important for thyroid gland function.

manganese

9 mg (F)

1-3 yr 4-8 9-13 14-18

AUGUST 2016

Provides up to 1,100 mg of omega-3s and 400 IU of vitamin D3 per serving to support brain, vision and nervous system development in children 5 to 40 lbs.

Provides the important omega-3 DHA and vitamins A and D3 to promote healthy brain and vision development in growing kids.

Kid’s DHA

3 mg 5 mg 8 mg 11 mg (M)

1-3 yr 20 mcg 4-8 30 mcg 9-13 40 mcg Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains. Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.

14-18 55 mcg

1.2 mg 1.5 mg 1.9 mg (M) 2.2 mg (M)

1-3 yr 4-8 9-13 14-18

Baby’s DHA

Important in immune health; deficiency results in loss of senses of smell and taste.

Needed for fat and protein metabolism, energy production, healthy nerves, and immune system.

*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.

1.6 mg (F) 1.6 mg (F)

360 mg (F) Avocados, nuts, seeds, sea vegetables, whole grains.

Dairy, fish, leafy greens, meat, seafood.

magnesium

80 mg 130 mg 240 mg 410 mg (M)

1-3 yr 4-8 9-13 14-18

Vital for enzyme activity and energy production.

15 mg (F)

Eggs, fish, liver, meat, leafy vegetables, whole grains.

Essential to blood cell production, normal growth and development, and immune health.

iron

14-18 890 mcg

1,300 mg

7 mg 10 mg 8 mg 11 mg (M)

9-18

1-3 yr 700 mg 4-8 1,000 mg

1-3 yr 4-8 9-13 14-18

Almonds, avocados, legumes, broccoli, oats, seafood, soybeans.

Aids in red blood cell, bone, and collagen formation.

copper

14-18 25 mcg

1-3 yr 8 mcg 4-8 12 mcg 9-13 20 mcg

14-18 75 mg (M) 65 mg (F)

14-18 2.4 mcg

1-3 yr 0.9 mcg 4-8 1.2 mcg 9-13 1.8 mcg

1-3 yr 15 mg 4-8 25 mg 9-13 45 mg

14-18 400 mcg

1-3 yr 150 mcg 4-8 200 mcg 9-13 300 mcg

1-3 yr 340 mcg 4-8 440 mcg 9-13 700 mcg

Dairy (and fortified substitutes), leafy greens, sardines.

Essential for strong bones and teeth, healthy gums, and muscle function.

calcium

Berries, citrus fruits, leafy greens, cauliflower, winter squash, asparagus.

biotin Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair and anti-inflammatory 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.

b12 c

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.

Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism.

FOLATE/FOLIC ACID

Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells.

b9

Important Minerals

SPONSORED BY

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” US Dept. of Agriculture, www.nutrition.gov ● “Micronutrient Information Center,” Linus Pauling Institute, http://lpi. oregonstate.edu ● “Multiple Micronutrient Supplementation for Improving Cognitive Performance in Children . . . ” by A. Eilander et al., Am J Clin Nutr, 1/10 ● Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006)

www.tas teforl i fe.com

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natural picks don’t miss these products!

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High Potency Fish Oil

Back-to-School Multi

Kids Natural Calm Multi from Natural Vitality is a highly absorbable liquid multi featuring 24 organic fruits and veggies, omega 3s, vitamins and minerals, and more. 866-416-9216 www.NaturalVitality.com

NOW Foods’ high potency Ultra Omega-3 Softgels are made with molecularly distilled, cholesterol-free fish oil providing 500 milligrams (mg) EPA and 250 mg DHA per softgel. 888-669-3663 www.NOWFoods.com

Can’t find these products? Ask your store to contact the manufacturer directly.

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34 tasteforlife

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Beneficial Water Purifier

The stylish Waterwise 9000 purifier effectively removes contaminants from ordinary tap water and guarantees you 100 percent steam distilled/filtered water and consistent purity over time. 800-874-9028 www.Waterwise.com/tfl

Whole-Food Wellness Supplements

Targeted Choice Wellness Support Caplets, new from Bluebonnet Nutrition, are whole food-based, structure-function formulas, specifically designed to support respiratory health, enhance immune function, and protect cellular health. www.BluebonnetNutrition.com

Kids’ Vitamin C

American Health’s Ester-C Kidstiks are delicious, noneffervescent powder drink mixes with 250 mg of Ester-C, a patented vitamin C formula that supports immune health and delivers potent antioxidant benefits. www.AmericanHealthUS.com

Help for Hair & Nails

Natrol Biotin promotes healthy hair growth and strong nails, so you can look and feel your best—go ahead, own your health with Natrol. www.Natrol.com

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Tips to keep your family healthy? ✓ Inspiration for dinner? ✓ Free stuff ? ✓

JOIN US!

www.tasteforlife.com/newsletter-signup

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AUGUST 2016

tasteforlife 35

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NATURAL BEAUTY BY LISA PETTY

Hair Tip!

BEAUTY BOOST ACHIEVING A FRESH LOOK WITH SUPPLEMENTS IF YOUR HEALTHY GLOW NEEDS A BIT OF A POLISH, CONSIDER ADDING THESE POWERFUL ELIXIRS TO YOUR HEAD-TO-TOE BEAUTY HABITS.

A Key to Healthy Locks: Silica Silicon is an abundant mineral in the body and found in hair, nails, and skin. Silicon in various forms is naturally present in food. Silicon dioxide or silica is associated with collagen synthesis, and research shows that supplemental silica improves the strength of hair and nails. Available in capsule and liquid form.

Tame Damaged Skin: Black Seed Oil If you have eczema, you likely experiment with every new formulation that hits the store shelf. For fast relief of inflammation, however, you may want to go old school with an ancient healer. Black seed oil (Nigella sativa) was used by Hippocrates for everything from parasites to toothache. Since then, it has become one of the most-tested evidence-based herbal medicines available. It can be used topically or taken internally. High in antioxidants, black seed oil is anti-inflammatory, antibacterial, and antimicrobial.

An Inside Job: Fish Oil Sunlight is the chief cause of wrinkles. Deep-water fatty fish and fish oil provide an omega-3 fatty acid called EPA, which has been found to protect skin from damage caused by UVB sun exposure. EPA also helps

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Adequate dietary iron is crucial for maintaining a full head of hair. To boost absorption, take iron with a dose of vitamin C.

to reduce skin inflammation, which exacerbates the appearance of fine lines and wrinkles.

Protect Your Smile with Coconut Oil Coconut oil is a natural source of anti-inflammatory and antimicrobial lauric acid and has been traditionally used to promote oral health. In 2015, researchers investigated the effectiveness of oil pulling on gingivitis and plaque development, and found statistically significant improvements at day seven. Scoop approximately one tablespoon of coconut oil into your mouth. Swish the oil around your teeth and mouth for 15 to 20 minutes; avoid swallowing the oil. Spit and rinse with water. TFL SELECTED SOURCES “Association Between Dietary Intake of N-3 Polyunsaturated Fatty Acids and Severity of Skin Photoaging in a Middle-aged Caucasian Population” by J. Latreille et al., Journal of Dermatological Science, 7/15/13 ■ “Biological and Therapeutic Effects of Ortho-Silicic Acid and Some Ortho-Silicic Acid-Releasing Compounds . . .” by L.M. Jurkic et al., Nutrition & Metabolism, 2013 ■ “Effect of Coconut Oil in Plaque Related Gingivitis . . .” by F.C. Peedikayil et al., Nigerian Medical Journal, 3-4/2015 ■ “A Review on Therapeutic Potential of Nigella sativa . . .” by A. Ahmad et al., Asian Pacific Journal of Tropical Biomedicine, 2013 Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.

AU G U ST 201 6

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A Smart Smoothie Add-In for the Whole Family Combine fresh, seasonal fruits and vegetables with a serving of Carlson The Very Finest Fish Oil for a smoothie with upgraded nutrition and taste. Carlson The Very Finest Fish Oil is available in award-winning lemon or orange flavor for kids and adults and provides the important omega-3s EPA and DHA,

which promote:*

✔ Cardiovascular system function ✔ Immune system function ✔ Brain and nerve function ✔ Vision health ✔ Joint health ✔ Bone strength

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.

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HEALTHY KIDS B Y PA M E L A B U M P

SEEING CLEARLY HOW TO PROTECT KIDS’ VISION DID YOU KNOW THAT AUGUST IS CHILDREN’S EYE HEALTH AND SAFETY MONTH? WHETHER YOU’RE EXPECTING YOUR FIRST CHILD OR ALREADY RAISING YOUR YOUNGSTERS, YOU CAN WORK TOWARD SAFEGUARDING THEIR EYE HEALTH NOW AND WELL INTO THE FUTURE.

Vitamins for Vision As early as the first month of pregnancy, the optic nerve, which sends information between the eyes and the brain, begins to develop. Expectant mothers should take prenatal vitamins and incorporate foods rich in vitamin A into their diets. Dark green, leafy vegetables (kale, spinach) and deep yellow and orange veggies (carrots, sweet potatoes) are high in this vitamin, which is crucial for good vision. After bringing home baby, these foods will continue to be important for supporting eye health. Omega-3 fatty acids (found in fish), vitamins C and E, as well as the mineral zinc may also protect against future eye diseases, including age-related macular degeneration, the leading cause of vision loss in American adults.

dren’s eyes, and their value should not be underestimated. While quality shades protect eyes from foreign objects, they can also prevent later eye diseases, like cataracts, caused by too much sun exposure. TFL SELECTED SOURCES “A Direct and Melanopsin-Dependent Fetal Light Response Regulates Mouse Eye Development” by S. Rao et al., Nature: International Weekly Journal of Science, 14/2/13 ■ “More Time Outdoors May Reduce Kids’ Risk of Nearsightedness” by David Turbert, 8/28/14; “Normal Vision Development in Babies and Children,” American Academy of Ophthalmology, www.aao.org, 7/25/14

Here Comes the Sun Sunlight, which can enter the womb through a mother’s skin, could also boost eye development. A study on mice reported that the animals’ eyes were healthier if they were exposed to more light in utero. You may want to treat newborns to bright environments. As early as one month, babies are sensitive to color brightness and intensity. Their least favorite color seems to be brown! Sending older children outside to play in natural light may also help preserve their vision later on. Studies show that kids who play outside regularly are less likely to develop nearsightedness. In fact, one study reported that with each additional hour spent outdoors each week, children were 2 percent less likely to develop the eye condition. According to the American Academy of Ophthalmology, nearsightedness has become much more common in the United States compared to its rates in the 1970s. Advances in technology are most likely to blame. UV-blocking sunglasses do a lot to protect chil-

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HEALTHY FAMILY BY MARTIN HANFT

KEEP YOUR HEALTHY SMILE PAY ATTENTION TO YOUR GUMS! HEALTHY GUMS ARE ONE ELEMENT OF A HEALTHY LIFE. IF YOU HAVE NEGLECTED THE CARE OF YOUR GUMS AND TEETH, YOU MAY EXPERIENCE SWOLLEN, BLEEDING, OR RECEDING GUMS, LOOSE TEETH, BAD BREATH, OR AN UNPLEASANT TASTE IN THE MOUTH. THOSE MAY BE SIGNS OF GUM DISEASE.

Oral Health To-Do List ■ Get regular dental check-ups. A key part of maintaining healthy gums is keeping plaque from building up on your teeth. Plaque, a sticky, colorless film, is produced when sugars and starches in food encounter bacteria within the mouth. If plaque builds up between the gums and teeth, the area can become inflamed. This may result in a deterioration of the supporting bone structure, gum recession, and tooth loss. There is even evidence that gum disease may be associated with more systemic illnesses, such as diabetes and heart disease. ■ Brush and floss your teeth after meals. Brushing and flossing remove food debris and plaque, but plaque typically reappears within one day. Hence the need for regular brushing, at least twice daily. Many experts also recommend brushing the tongue, where bacteria can hide. Flossing at least once daily helps remove food particles and plaque a toothbrush can’t reach. Be aware that smoking or chewing tobacco, stress, poor nutrition, substance abuse, diabetes, hormonal fluctuations, and certain medications can add to the risk of developing gum disease.

Disease Progression The first and mildest stage of gum disease is usually gingivitis, which results from poor oral hygiene. Gingivitis is a treatable and reversible form of gum disease that occurs when plaque accumulates and hardens over time, and bacteria in the plaque damage gum tissues. To treat gingivitis, your dentist will clean the affected areas to remove plaque, possibly all the way down to the bottom of the tooth pocket. If left untreated, gingivitis can lead to periodontitis. Periodontitis is a more serious condition in which the bacteria produced by the plaque trigger an immune system response. In essence, the body attacks itself, trying to fight off the invasion. Some of the otherwise protective substances the body produces damage the

Did you know? Research is being conducted to understand the link between good bacteria and oral health. For example, the strain Streptococcus salivarious K12 fights bacteria involved in halitosis.

jaw bone and the connective tissue around the teeth, in the process forming spaces between the gums and teeth. These spaces may then become infected, adding to the damage. As the disease progresses, the teeth loosen and eventually must be removed. Protect your smile with daily maintenance and regular dental check-ups. You will be well repaid for your efforts! TFL SELECTED SOURCES “Antimicrobial Activity of Streptococcus salivarius K12 on Bacteria Involved in Oral Malodour” by L. Masdea et al., Archives of Oral Biology, 8/12 ■ “Types of Gum Disease,” American Academy of Periodontology, www.perio.org, 2015

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GLUTEN FREE FOCUS B Y E VA M I L O T T E

SCHOOL DAZE WHAT’S IN YOUR LUNCH BOX? BACK TO SCHOOL MEANS BACK TO BUSYNESS. WHETHER YOUR CHILD IS GROANING OVER THE INEVITABLE FIRST DAY BACK OR CAN’T WAIT TO MEET THE BUS, IT’S TIME TO THINK ABOUT LUNCH. SPECIFICALLY, WHAT ITEMS HE OR SHE MIGHT LIKE TO EAT FOR THE MIDDAY MEAL AWAY FROM HOME. HERE ARE SOME TIPS ON PACKING QUICK AND EASY GLUTEN-FREE LUNCHES AND SNACKS FOR ALL.

Start by seeking out a fun lunch box or tote. You may wish to enlist your child’s help in picking it out to make sure they’ll like it and use it. Label it clearly with their name. If your child follows a gluten-free diet, remind them to never trade food. Other kids’ snacks may contain gluten. Send your child to school with extras, so they won’t be tempted to swap items because they’re hungry. Additional food will also be welcome if your child is invited to an unexpected event or play date, as the leftovers can be used for an on-the-spot snack. These items need not be pricey gluten-free packaged treats. A serving of sunflower seeds is a filling, nutritious, and affordable choice. Kids like food that’s easy to handle and fun to eat. Finger foods are always a favorite. Gluten-free chicken nuggets and fish sticks are protein-rich choices that can be packed in an insulated container. Presentation is important when packing lunches for children. Cut interesting shapes out of gluten-free bread slices, tortillas, or pita pockets. Include sides of salsa, guacamole, or hummus for dunking. Gluten-free pretzels make a good choice for dipping into these sides as well. Look for alphabet- or animal-shaped gluten-free pastas for an interesting change. Speaking of pasta, consider brands made from the superfood quinoa, which is a complete protein. Use this type of pasta to make a healthier mac and cheese. Crustless mini quiches baked in muffin tins can be

customized with your child’s favorite herbs and vegetables. An insulated container can keep last night’s soups or stews warm until lunchtime. Toast gluten-free bread in the morning and spread with their favorite toppings. Corn tortillas make interesting sandwiches when rolled or stacked. Gluten-free pancakes or crepes also make great sandwich wraps and are a welcome change from bread. For yet another unique bread substitute, use two gluten-free waffles to place fillings between. Hard-boiled or deviled eggs are rich in protein, simple to pack, and make a tasty and easy-to-eat lunch.

Pack a Healthier Dessert Make a smiley face by pressing blueberries or raspberries (or both!) into a serving container of cottage cheese or yogurt. Arrange raisins on a rice cake that’s been spread with nut or seed butter. Banana chips or cinnamon-sprinkled apple slices are a tasty option that kids will enjoy dipping into a side of honey or maple syrup. Make a batch of gluten-free muffins over the weekend or during the week when time allows for an easy-to-pack snack. Finally, fruit leather takes on a whole new appeal when fun shapes like stars or hearts are punched into it, courtesy of a metal cookie cutter. TFL SELECTED SOURCES “10 Tips for the New School Year” by Emily Hutton, www. GlutenFreeLiving.com, 9/9/13 n “40 Days of Gluten Free School Lunches” by Jackie Ritz, www.ThePaleoMama.com, 8/29/13 n “Sending Your Child to School Gluten Free,” www.GlutenFreeMom.com

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OATMEAL CH OCOLATE CH IP A LMON D BU TTER COO K I E S (CAN BE NUT-FREE) dGV From Ancient Grains by Kim Lutz ($14.95, Sterling, 2016)

30 minutes prep time ■ makes 30 cookies

1 c gluten-free oat flour 2 c gluten-free rolled oats K tsp ground cinnamon K tsp baking soda N tsp baking powder K tsp salt K c almond butter (or sunflower seed butter, if you need a nut-free option) K c maple syrup O c chocolate chips or chunks 1. Preheat oven to 375°. Line two baking sheets with parchment paper. 2. In a large bowl, whisk together flour, oats, cinnamon, baking soda, baking powder, and salt. 3. In a medium bowl, add almond butter to maple syrup and stir to thoroughly combine. Add maple syrup mixture to flour mixture and stir to combine. Mix chocolate chips into batter.

4. Drop batter by heaping tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes, or until cookies are set and golden. 5. Let cookies cool on baking sheet, set on a cooling rack, for 5 minutes. Remove cookies from sheet and set on rack to cool completely. Kitchen Note: These cookies are wholesome enough for a special breakfast. They are rich in whole grains, and the nut butter (or sunflower seed butter) provides the fat instead of oil or butter. Because they are sweetened with maple syrup, the cookies retain their sweet moisture. To make them a nut-free snack to send to school, just swap the almond butter with sunflower seed butter. Per serving: (2 cookies): 188 Calories, 4 g Protein, 26 g Carbohydrates, 3 g Fiber, 9 g Total fat (2 g sat, 4 g mono, 1 g poly), 127 mg Sodium, ★★★★★ Manganese, ★ Vitamin E, Magnesium, Phosphorus

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HERBAL HELPER BY KELLI ANN WILSON

BEAT THE HEAT WITH ENERGIZING FRESH MINT MINT CAN BE GROWN JUST ABOUT ANYWHERE—EVEN ON A WINDOWSILL—AND IS OFTEN READILY AVAILABLE AT THE STORE. THE TERM “MINT” IS OFTEN USED TO DESCRIBE SEVERAL DIFFERENT VARIETIES OF PLANTS, INCLUDING SPEARMINT AND PEPPERMINT, WHICH ARE NATURAL COOLANTS. FRAGRANT, FRESH MINT TEA IS THE PERFECT DRINK FOR A HOT SUMMER DAY.

FR E SH M I N T T EA 5 minutes prep time + 10 minutes steeping ■ serves 1

Fresh mint leaves, about a handful 8 oz water Honey, lemon slices (optional) 1. Bring water to a boil and let cool slightly. Most herbal teas are best brewed in hot, not boiling, water. 2. While water is cooling, rinse mint leaves, and then crush them slightly to release their scent and flavor. Add leaves to cup. 3. Pour hot water over leaves and let steep, covered, for about 10 minutes—longer steeping time brings out fuller flavor and more health benefits. 4. Remove leaves from cup. Add a bit of honey or lemon, as desired. To make iced tea, follow the above steps, and let tea cool to room temperature. Slowly pour tea over a tall glass of ice and garnish with a sprig of mint. Kitchen Note: For a refreshing change of pace, garnish iced tea with a slice of orange, lemon, or lime.

Cool Things About Mint ■ Mint plants contain rosmarinic acid, an anti-inflammatory agent that can help manage knee osteoarthritis symptoms. ■ The calming properties of mint have been employed for thousands of years in the treatment of indigestion and gas. ■ Peppermint extract has been found to be an effective pain reliever when used externally. ■ Naturally antimicrobial, mint keeps breath smelling fresh and clean.

SELECTED SOURCES “High-Rosmarinic Acid Spearmint Tea in the Management of Knee Osteoarthritis Symptoms” by A.E. Connelly et al., J Med Food, 12/14 ■ “How to Make Mint Tea From the Plant” by M.H. Dyer, www.Livestrong.com, 2/4/14 ■ “How to Make Peppermint Tea,” www.TheTeaTalk.com, 2016 ■ “Mint: Health Benefits, Uses and Risks” by Megan Ware, RDN, LD, www.MedicalNewsToday.com, 2/16/16 www.tas teforl i fe.com

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WEIGHING IN B Y D AV E C L A R K E

WATER WORKS! WATER, WATER EVERYWHERE. WE ALL KNOW WATER IS GOOD FOR US. IN FACT, IT IS US. AS ADULTS, WE ARE 60 PERCENT WATER; WE RELY ON WATER TO DELIVER NUTRIENTS THROUGH OUR BLOODSTREAM, FLUSH OUT OUR WASTES, LUBRICATE OUR JOINTS, FORM OUR SALIVA, AND REGULATE OUR BODY TEMPERATURE THROUGH SWEATING. Staying hydrated—especially during the summer months—is essential. But, will any liquid do? In a pinch, and generally speaking, yes. But the ultimate healthy choice is water.

Don’t Believe the Hype Soda makers would have you believe their bubbly beverage is the key to happiness and diet soda is all you need to stay slim, but healthcare professionals disagree. Sugary drinks may cause as many as 180,000 deaths annually, according to a study presented to the American Heart Association. Research shows that drinks containing high fructose corn syrup (HFCS, a common sweetener in sodas and fruit drinks) cause arthritis in otherwise healthy adults 20 to 30 years old. Other studies show increased incidence of bronchitis in adults 20 to 55 years old who consume HFCS-sweetened soft drinks five or more times per week. The same types of drinks have been linked to asthma in children and adolescents. Even the weight-loss benefits

of diet soda are questionable. “Fundamentally, we have no convincing evidence that diet soda or artificial sweeteners are actually helpful for people trying to lose weight,” says David Katz, MD, the founding director of Yale University’s Prevention Research Center. It’s even possible diet soda contributes to weight gain. In 2011, an American Diabetes Association study showed that waist circumference was 70 percent greater for diet soda drinkers than nondiet soda drinkers.

Infused with Flavor! Give your water a delightful boost; infuse it with the flavor of your favorite fruits, herbs, or vegetables. You’ve seen this done with lemon slices, so start thinking outside the box. Drop some raspberries or strawberries in your water pitcher and leave them for at least three hours to chill in the refrigerator. Other choices include cucumber or orange slices; try grapefruit-rosemary, watermelon, or grape-pineapple combos. The choices are practically endless. TFL

SELECTED SOURCES “Intake of High-Fructose Corn Syrup Sweetened Soft Drinks, Fruit Drinks and Apple Juice Is Associated with Prevalent Arthritis in US Adults, Aged 20-30 Years” by L.R. DeChristopher et al., Nutr Diabetes, 3/7/16 ■ “Intake of High Fructose Corn Syrup Sweetened Soft Drinks Is Associated with Prevalent Chronic Bronchitis in US Adults, Ages 20-55 Y” by L.R. DeChristopher et al., Nutr J, 10/16/15 ■ “The Water In You,” The USGS Water Science School, http://water.usgs.gov

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B Y L I S A P E T T Y, M A , R O H P

HOW’S YOUR ENERGY LEVEL? THE REAL MIDLIFE CRISIS FOR WOMEN AFTER MORE THAN A DOZEN YEARS WORKING WITH MIDLIFE WOMEN IN MY NUTRITION PRACTICE, I NOTICED A TREND: IN OUR APPOINTMENTS, MY CLIENTS WERE ENTHUSIASTIC ABOUT MAKING CHANGES TO THEIR FOOD INTAKE TO REACH THEIR GOALS, BUT MORE OFTEN THAN NOT, THEY DIDN’T FOLLOW THROUGH ON OUR AGREED-UPON PLANS. AS A PRACTITIONER, I FELT POWERLESS. I BEGAN TO WONDER WHAT WAS GOING ON FOR THESE WOMEN.

Energy at Midlife What motivates food decisions for midlife women? Is it health? Is it weight? Is it mood, convenience, cost, or a busy schedule? I sensed that if I better understood these influences, I could offer better guidance. The scientific research didn’t help. Health studies on women are notoriously sparse, and research on midlife women is even less available. I decided to go straight to the source. In my qualitative study, I asked midlife women to describe their eating habits. I asked what was important to them, and what has changed for them

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since they were younger. Their answers were enlightening. Although I started my research thinking I would learn about eating, the women told me that eating wasn’t their primary focus—their energy levels were. They were exhausted. Their get-up-and-go had left the building. Without exception, the women wanted to figure out which food choices and lifestyle habits gave them energy, and what zapped it. Eating, for them, involved conscious choices directed at conserving their energy levels. By and large, they had given up on ever restoring their former vitality.

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Their feedback may help explain why some women struggle to make the changes necessary to support health goals. If you are exhausted, you are less likely to expend the effort required to exercise, cook healthy meals from scratch, pursue hobbies that feed your mental and emotional well-being, and so on. If you now realize that you, too, could have been part of my study and are suddenly aware of how very, very tired you are, I’ve compiled a few minimum-effort strategies you can use to rekindle your energy stores. Note that fatigue has not been widely studied outside of disease conditions or in reference to endurance athletics.

Green Your Life If the thought of doing anything different in your life makes you want to nap, buy a greens supplement. Greens supplements offer a variety of nutrients from sources you may not typically eat. Kelp and other seaweeds, for example, provide natural iodine to nourish your thyroid gland, which is top of the chain for energy production. The algae spirulina is a rich source of minerals and B vitamins. B vitamins are crucial for energy production, and they become depleted when you are stressed. Although they are called “greens” powders, these supplements also can contain ingredients like beets that provide enzymes to improve the digestion and assimilation of nutrients. Remember: You get energy from food. If you aren’t properly digesting food, you’re not benefiting from the energy it provides. The phytonutrients in greens foods may also help reduce inflammation, which has been linked to fatigue in patients with autoimmune diseases such as chronic fatigue syndrome (CFS) and lupus. It is possible, then, that inflammation is a factor in generalized fatigue as well. Before you drink your morning tea or coffee tomorrow, drink a glass of water or juice mixed with a scoop of greens powder. You may be surprised at how much better you feel!

Good Gut Research of people diagnosed with CFS reveals a connection between genesis of the disease and gut

dysfunction. Specifically, those with CFS have an imbalance of intestinal bacteria, with more disease causing bacteria and fewer beneficial bacteria like Bifidobacteria present. Stress alters gut bacteria to the detriment of Bifidobacteria and Lactobacilli, which reduce inflammatory markers in the gut. Probiotic supplements can improve food digestion, which is crucial for energy production.

Find Your Balance Sleep is crucial for energy preservation. Early morning awakenings are often exacerbated by adrenal exhaustion caused by stress. Consider supporting your adrenal glands with adaptogenic herbs such as ashwagandha, eleuthero, and passion flower. Very often, exhaustion will crash in like a wave because blood glucose has dipped. This can result from going too long without a meal or from eating too many high-glycemic foods—such as processed cereals and breads—that cause blood glucose to rise rapidly. High blood sugar then causes a flood of insulin to open cells to receive the glucose, which then triggers low blood sugar, which makes you feel light-headed, shaky, and tired. Try to keep blood sugar on an even keel by slowing down the rate of glucose release into the bloodstream. Always include a source of protein, fat, and fiber in your meals and snacks as these foods take more time than carbohydrates to reach the bloodstream. Eat every 3 to 4 hours. And although the thought of a walk might sound exhausting, research links this form of exercise with improved glucose metabolism in those with Type 2 diabetes. Start with a walk around the block, and see where it takes you! TFL

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

SELECTED SOURCES “Gut Inflammation in Chronic Fatigue Syndrome” by S.E. Lakhan and A. Kirchgessner, Nutr Metab, 10/12/10 n “Physical Exercise Improves Glucose Metabolism in Lifestyle-Related Diseases” by Y. Sato et al., Exp Biol Med, 11/03 n “Reduced Diversity and Altered Composition of the Gut Microbiome in Individuals with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome” by L. Giloteaux et al., Microbiome, 6/23/16 n “What’s for Supper? The Experience of Eating for Women at Midlife” by Lisa Petty, http://hdl.handle.net/10464/9314, 2016

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