Page 1

Compliments of

Fermented Feasts Buddha bowls & more. page 24

Fibromyalgia Relief Natural treatments. page 36

tasteforlife August 2017

®

harvest health Our picks for top

ESSENTIALS BACK TO SCHOOL AWARD WINNER products! page 58 2017 GLUTEN-FREE RECIPES • BEATING HAY FEVER • KIDS’ NUTRITION GUIDE

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Alicia Silverstone INTRODUCES

ORGANICS GUMMIES

ALICIA SILVERSTONE Actress, NY Times Best-Selling Author, Health Advocate

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by Alicia Silverstone

How mykind Organics Got Its Start While I was pregnant with my son, Bear, I embarked on a quest for the cleanest prenatal vitamin I could give my body. A vitamin that was aligned with the way I eat: organic, non-gmo, free of funky processed junk, and completely plant-based. Turns out this search was no simple task! I learned that there really wasn’t anything on the market that I would feel comfortable putting in my body as a nutritional safety net. I could find vegan-friendly options, but they wouldn’t be whole foodbased. Some vitamins claimed to be nothing but whole foods, but in reality included binders, fillers, and other synthetics. What?! That’s like saying your broccoli is nothing but broccoli and then sneaking in some hydrogenated soybean oil. Gross!

son, Bear, I came across gummy vitamin brands that were made with some organic stuff, but most snuck in processed sugar or artificial flavorings! Seriously, take a look; the top four kid-friendly gummy brands on the market all have sugar as a top ingredient. I cringe at the thought of feeding Bear a vitamin that is the equivalent of one teaspoon of table sugar. It was so important to me that we create something with zero processed sugar! So, unlike the other gummy products out there, mykind Organics Gummies uses organic apple and organic peach purée and juice to source the sweetness.

Throughout this tiresome research to seek a pure and wholesome vitamin, my brain really started to hurt! Why would I take something meant to improve my health, when in actuality it was far inferior to the quality food I was eating? I realized that if I wanted a truly great vitamin option, I was going to have to make it myself. So I went on a search for the perfect partner—the stars aligned with Garden of Life—and we co-founded mykind Organics. Together we created an entirely new kind of vitamin line that is Certified USDA Organic, Non-GMO Project Verified and free of synthetic binders and fillers. That’s right—made with whole foods and love!

On top of processed sugars, many top vitamin brands include the ingredient gelatin in their gummies. What’s the deal with gelatin? Gelatin is a tasteless gelling agent that's made from ground up animal skin and bones—primarily the stuff that’s left over from the meat industry. Items like pork skins, horns, and cattle bones. Nasty! Consuming gelatin is like buying a hot dog on a random city street corner—you really have no idea what’s actually in it. For this reason, we sourced the first ever organic pectin from organic oranges. It’s combined with apple pectin to help bind the gummy. The oranges used are actually reclaimed orange peels that might otherwise be composted. We worked with the company Uncle Matt’s® Organic to create an orange powder made from the remnants of their orange peels. This way, binding the gummy is not only healthier for you or your little one, but it’s also healthier for the planet.

Finally–Delicious, Nutritious Gummies!

A Healthy Farm-to-Gummy Vitamin

I have been over the moon about these vitamins. And I am thrilled now that we have added gummies to our line! Chewing something delicious is more fun—how could it not be? These gummies taste like fruit snacks—nine whole fruits in every bottle—and they're packed with extra nutritional goodness and zero added sugar! Most gummy vitamins have the equivalent of one teaspoon full of sugar in each serving. How crazy is that? From the get-go, we wanted to make these for children and anyone else who prefers chewing to swallowing a capsule. But in order to make it, it took a lot of research since no other gummy on the market is made the way these are: with Certified Organic, Non-GMO whole fruits and vegetables, and we don't add sugar or gelatin.

I am so happy and grateful we can now provide a healthy farmto-gummy vitamin for you! mykind Organics prides itself in being a true health crusader, ditching the conventional vitamin gummy course by steering clear of processed sugars and syrups, artificial colors and flavorings, animal products, and GMOs. Our gummies have nine whole organic fruits in each bottle in addition to a blend of all kinds of healthy goodness from kale to cauliflower, with it’s sweetness derived from the fruit itself, and the organic pectin made from apples and organic orange peels. It is Certified USDA Organic, Non-GMO Verified, Certified Vegan and Kosher. Wahoo!! We did it. mykind Organics Gummies (Kids, Prenatal, Women’s, Women’s 40+, Men’s and Men’s 40+) are now available at all major health food stores and online retailers.

In searching for a clean, vegan, and fun kids multivitamin to give my

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AUGUST 2017

16

Beyond Carrots

Take care of your eyes.

24

Fermentation

Tasty recipes to boost digestion.

31

2017 Children’s Nutrition Chart Help kids stay healthy.

36

Ready to Get Well?

Effective natural treatment for chronic fatigue and fibromyalgia.

58

Back-to-School Essentials Don’t miss these amazing natural products that can help kids of all ages get through the day!

departments

24

8 Editor’s Note 10 News Bites

© COURTESY OF TIME INC. BOOKS/ALISON MIKSCH

18

58

Reaping yoga’s benefits • Maitake mushrooms & depression • Sea buckthorn for heart health • More

18 Healthy Family

42

Omega 3s offer benefits at every age.

41 Gluten Free Focus

Safe lunch box recipes—kid approved!

45 Smart Supplements

Is saffron a natural antidepressant?

46 Hot Products 51 Herbal Helpers

Natural remedies for hay fever. © 2017 MAYA VISNYEI PHOTOGRAPHY

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

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Take a sip of barley water.

64 Last Word

For more health & wellness resources visit

www.

62 Life in Balance

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@TasteforLife

/tasteforlife www.tas teforl i fe.com

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EDITOR’S NOTE

Harvest Health Food as medicine is a concept many of us can get behind. Who hasn’t felt the difference inside their bodies when they were eating well as opposed to

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

eating poorly? Our choices often dictate

Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney

whether we feel energized, focused, and

Business Development Director Amy Pierce

ready to take on the world or lethargic,

Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190)

uncomfortable, and in pain. In this issue, we offer amazing fermented recipes starting on page 24 to keep you feeling your best. Including these types of foods in your diet can greatly benefit your digestive system. On page 16, we focus on the different foods that can strengthen your vision. Help from the herbal world has been available to us since ancient times. Read the science behind the antidepressant qualities of saffron (page 45) as well as the anti-allergy properties of different herbs (page 51). There’s no need to suffer through another hay fever season! Those with children headed back to the classroom this month can get some great ideas for healthy foods and natural products in our annual Back-to-School Essentials Awards feature (page 58). We’ve tested all these items and believe they’ve earned an A+! Don’t miss our kids’ nutrition chart (page 31), which may help you pinpoint nutrients your child may be lacking— and which food sources (as well as supplement dosages) will provide them. To your health,

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 Managers Kim Willard, Christine Yardley 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), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

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

8 tasteforlife

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.

AU GU ST 2017

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What makes Nordic Berries the #1 children’s vitamin in the U.S.?

The smiles.

Based on SPINS Scan Data

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MIND-BODY CONNECTION

The DEEP EFFECTS of yoga Yoga, t’ai chi, and meditation leave “a molecular signature in our cells,” according to new research—helping to reverse the effects of stress and anxiety. These mind-body interventions “cause the brain to steer our DNA processes along a path which improves our well-being,” said lead researcher Ivana Buric. She led a team that analyzed 18 studies and concluded that such activities can improve poor health and symptoms of depression. SOURCE “Why Yoga, T’ai Chi, and Meditation Are Good for You” by Robert Preidt, https://MedlinePlus.gov, 6/16/17

DID YOU KNOW? Yoga practice reduced pain, brightened mood, and improved relaxation in a new review of studies examining its effects on common menstrual disorders. All 15 studies included in the analysis reported benefits. SOURCE “Can Yoga Reduce Symptoms of Menstrual Disorders?” www. EurekAlert.org, 4/27/17

RESEARCH UPDATE

Maitake mushrooms MAY EASE DEPRESSION New research on maitake mushrooms has shown wide and surprising health benefits. Positive effects on symptoms of diabetes and treatment of certain cancers are among the recent findings. A 2017 study shed light on maitake’s possible role in treating depression and other mood disorders. Extracts of the mushroom “demonstrated the potential as a safe medical food supplement for the patient with depression,” wrote the authors of the study in the journal Pharmaceutical Biology. SELECTED SOURCES “Antitumoral Effects of D-Fraction from Grifola frondosa (Maitake) Mushroom in Breast Cancer” by E.N. Alonso et al., Nutr Cancer, 1/17 n “Grifola frondosa (GF) Produces Significant Antidepressant Effects . . .” by H. Bao et al., Pharm Biol, 2017 n “Polysaccharides in Grifola frondosa Mushroom and Their Health Promoting Properties” by X. He et al., Int J Biol Macromol, 8/17

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HEALTH BOOST

Fruit and veggies offer BIG BENEFITS Apples, broccoli, carrots, and peppers are among the fruits and vegetables that confer the greatest health benefits, according to an analysis of 95 studies. The researchers estimate that 10 daily servings of such foods can add years to your life. Many health agencies presently recommend at least five servings. “Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system,” said study author Dagfinn Aune, PhD. “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial in health.” The researchers found lower rates of heart attack, stroke, cancer, and early death among people who ate 10 servings per day. Apples, pears, citrus fruits, green leafy vegetables, green and yellow vegetables (such as green beans, spinach, carrots, and peppers), and cruciferous vegetables (including broccoli, cabbage, and cauliflower) seemed to offer maximum protection. SOURCE “Eating More Fruits and Vegetables May Prevent Millions of Premature Deaths,” Imperial College London, 2/23/17

CARDIAC CARE

SEA BUCKTHORN aids heart patients

Patients with cardiovascular risks saw improvements in blood lipids after taking supplemental sea buckthorn. Total cholesterol and LDL (bad) cholesterol were lowered, while HDL (good) cholesterol increased significantly. Researchers looked at the results of 11 independent randomized controlled studies including more than 900 people. The lipid-lowering effects were not seen in already healthy participants. SOURCE “Effect of Sea Buckthorn (Hippophae rhamnoides L.) on Blood Lipid Profiles . . .” by X. Guo et al., Trends in Food Science & Technology, 3/17

CHOLESTEROL CORNER

Avocados are HEALTH STARS Avocados have been shown to have beneficial effects on blood fats, including cholesterol and triglycerides. These benefits may help fight metabolic syndrome, a cluster of risk factors for diabetes and heart disease. “Avocado is a well-known source of carotenoids, minerals, phenolics, vitamins, and fatty acids,” wrote the authors of the Phytotherapy Research review. “The lipid-lowering, antihypertensive, antidiabetic, antiobesity . . . and cardio-protective effects of avocado have been demonstrated in several studies.” SOURCE “Avocados May Help Combat the Metabolic Syndrome,” www.Eurekalert.org, 4/10/17

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AUGUST 2017

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SUPPLEMENT NEWS

BETTER SLEEP with prebiotics? There have been many reports about the benefits of probiotics—the health-enhancing bacteria found in fermented foods and dietary supplements. A new study shows that keeping those bacteria well fed may help us deal with stress.

EASY REMEDY

YOGURT strengthens older bones Older adults who ate yogurt daily had substantially stronger bones and lower rates of osteoporosis compared to peers who did not eat yogurt. Eamon J. Laird, PhD, author of the new study, told The New York Times that yogurt’s unique combination of nutrients may be responsible. “The main message is that yogurt is a good source of micronutrients, vitamin D, B vitamins, and calcium— and of protein and probiotics as well,” said Dr. Laird. “We think it could be a combination of these things that has the beneficial effect.” SELECTED SOURCES “Greater Yogurt Consumption Is Associated with Increased Bone Mineral Density and Physical Function in Older Adults” by E. Laird et al., Osteoporosis International, 5/1/17 n “Yogurt May Be Good for the Bones” by Nicholas Bakalar, www.NYTimes.com, 5/16/17

In animal studies, prebiotics improve sleep quality while buffering the effects of stress. When beneficial bacteria eat these dietary fibers, they release byproducts that can influence brain function. “We found that dietary prebiotics can improve non-REM sleep, as well as REM sleep after a stressful event,” said study researcher Robert Thompson. Prebiotic fibers are found in plants such as chicory, artichokes, raw garlic, leeks, and onions. They are also available as supplements. SOURCE “Dietary Prebiotics Improve Sleep, Buffer Impacts of Stress, Says Study,” University of Colorado at Boulder, 2/24/17

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BY JANE EKLUND

Beyond Carrots

FOR EYE HEALTH, INCLUDE THESE FOODS IN YOUR MEAL PLANS

Want to keep your eyes healthy and your vision sharp as you age? Nutrition plays a key role in preventing eye conditions such as age-related macular degeneration, cataracts, and dry eye syndrome. Research points in particular to foods containing vitamins A, C, D, and E, the mineral zinc, nutrients such as lutein and zeaxanthin, and omega-3 essential fatty acids as protecting against the kinds of eye problems people face later in life. So when you’re planning your menus, be sure to incorporate some of these foods:

Fruit

Vegetables

Look for fruit that’s rich in vitamin C—an antioxidant that can help prevent cataracts and age-related macular degeneration. Good choices are ■ Berries: Strawberries and blueberries are tops in antioxidant content and vitamin C. ■ Citrus: Oranges and grapefruit are packed with vitamin C. Oranges also contain lutein and zeaxanthin. ■ And more: Other fruit cited by the Mayo Clinic for eye health are peaches, tangerines, mango, tomato, apricot, papaya, cantaloupe, honeydew, and avocado.

Dark green, leafy vegetables are tops for eye protection, but don’t limit yourself. Other vegetables are good for your sight as well. Try the following: ■ Greens: Eat one cup of kale or spinach and you’re consuming 20-plus milligrams of lutein and zeaxanthin. Other eye-smart green veggies are collard and turnip greens, broccoli, peas, green beans, and romaine lettuce. ■ Orange: Beta carotene, found in deep orange vegetables, is converted to vitamin A in the body. Both beta carotene and vitamin A contribute to eye health, helping to protect against night blindness and dry eyes. Good sources are sweet potatoes, carrots, butternut squash, and pumpkin.

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■ And more: Mix up your colors with cauliflower and red peppers, both good sources of vitamin C. Yellow squash contains lutein and zeaxanthin.

Land & Sea Pescetarians and carnivores should note that some animal products provide eye health benefits. They include ■ Meat: You’ll get a good dose of zinc if you eat lean beef and poultry legs and thighs (dark meat). ■ Seafood: Alaskan king crab is a good source of zinc. Fish such as salmon, herring, tuna, mackerel, rainbow trout, and sardines contain omega-3 fatty acids. Sardines and mackerel provide vitamin D as well. ■ And more: Boost your vitamin A intake with milk and eggs.

Field & Forest Nuts, whole grains, and seeds all contain nutrients that can slow the progression of eye conditions. Good choices are ■ Nuts: Almonds, peanuts, and hazelnuts are good sources of vitamin E, and walnuts provide omega-3 essential fatty acids. ■ Seeds: Sunflower seeds are packed with vitamin E. Flaxseed is rich in omega 3s. Pumpkin seeds provide zinc. ■ Grains: You’ll find zinc in fortified breakfast cereals, whole-wheat and buckwheat flours, and bulgur. TFL SELECTED SOURCES “5 Top Foods for Eye Health,” Academy of Nutrition and Dietetics, www.EatRight.org, 4/3/17 ■ “13 Foods That Do Your Eyes Good” by Laura McMullen, US News and World Report, http://health.USNews.com, 3/12/13 ■ “Blueberries: Nutritious Things Come in Small Packages” by Chloe Thompson, www.WebMD.com ■ “Diet and Nutrition,” American Academic of Ophthalmology, www.aao.org, 5/24/13 ■ “Eating for Eye Health” by Jennifer K. Nelson, Mayo Clinic Nutrition-wise blog, www.MayoClinic.org, 6/18/14 ■ “Strawberries: Health Benefits, Nutritional Breakdown” by Megan Ware, www.MedicalNewsToday.com, 7/4/16

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

OMEGA 3s FOR EVERY FAMILY MEMBER WHAT’S THE ESSENTIAL FATTY ACID THAT EVERYONE NEEDS BUT NEARLY NO ONE GETS ENOUGH IN THEIR DIETS? ONE, TWO, THREE, GO! IT’S OMEGA 3s.

Fishy Numbers 8 ounces: How much fish adults should eat each week. Less than 4 ounces: How much fish the average American adult eats each week. Salmon, herring, mackerel: The fish richest in omega 3s. Fish sticks and shrimp: The fish/seafood that Americans are more likely to choose. The bottom line: More than 95 percent of Americans are not getting enough EPA and DHA to protect their hearts What to do: Take a daily omega-3 supplement. SOURCE: Elana Natker, RD

“Omega 3s are considered essential nutrients because the body needs them to function but can’t create them on its own. That means people need to consume omega 3s through dietary sources, but unfortunately, it is very difficult to get enough of them through diet alone,” explains Suzanne Steinbaum, DO, the director of Women’s Heart Health at the Heart and Vascular Institute at Lenox Hill Hospital in New York. These essential fats help the body from head to toe, she adds, contributing to clearer cognition, better vision, healthy arteries, and better moods. One of the key ways in which omega 3s protect health can be summed up in one word: inflammation. Omega 3s exert powerful anti-inflammatory effects in the body, which is valuable since most of the chronic diseases plaguing the modern world (including cardiovascular disease, Alzheimer’s, stroke, autoimmune conditions, and cancer) have their origins in uncontrolled inflammation in the body. Omega 3s tip the balance away from inflammation, playing an important role in both prevention and treatment of these diseases. continued on page 21

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continued from page 18

Which Omega 3s to Choose Not all omega 3s are the same; the healthiest ones to seek out are called EPA and DHA. These two omega 3s are primarily found in foods from the oceans (think fatty fish like salmon, herring, and mackerel). If vegetarian foods are more to your liking, aim for the omega 3 called ALA (found in plants and nuts). “However, the body doesn’t efficiently convert ALA to EPA and DHA, so it’s preferable to get EPA and DHA directly from foods and supplements,” says dietitian Elana Natker, RD. Omega 3s offer health benefits to individuals at every stage of life. “EPA and DHA are the most studied,” says Natker. She shared key benefits of optimal omega 3 intake for different demographics: Healthy adults: a lower risk of heart disease, in part due to healthier blood pressure and triglyceride levels. Adults with cardiovascular disease risk factors: less risk for coronary heart disease or for future cardiac events. Pregnant women: healthier brain and eye development in unborn children and a lower chance of early preterm birth. Postmenopausal women: increased longevity and a reduction of the risk of all-cause mortality (i.e., death from any cause). Older adults: improved memory function. The Global Organization for EPA and DHA recommends that adults consume 500 milligrams (mg) daily of EPA and DHA omega 3s, which is in line with many international guidelines. Pregnant and lactating women should aim for at least 300 mg per day, with at least 200 mg of that being DHA. For those who already have heart-related issues, the American Heart Association recommends increasing to 1,000 mg EPA and DHA daily. Fortunately there’s an omega-3 supplement to fit nearly every desire. “If you’re put off by a fishy taste (fish burps are a common complaint) there’s a ‘supp’ for that! Fish pills seem more like horse pills? Take smaller-sized capsules. Prefer gummy vitamins? There are those too! Can’t swallow pills at all? Take it in liquid form!” says Natker. TFL SELECTED SOURCES “Global Recommendations for EPA and DHA Intake,” GOED, www.goedomega3.com, 4/16/14 n “Omega-3 Fatty Acids,” National Institutes of Health, https://ods.od.nih.gov n “Omega-3 Fatty Acids,” University of Maryland Medical Center, www.umm.edu, 8/5/15 n Personal Communication: Elana Natker; Suzanne Steinbaum, 6/17

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FOOD FOR THOUGHT BY KELLI ANN WILSON

APPETITE FOR KNOWLEDGE WHO KNEW THERE WAS SO MUCH TO FOOD?

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Food Fights & Culture Wars

The Plant Paradox

by Tom Nealon ($30, The Overlook Press, 2017)

by Steven R. Gundry, MD ($27.99, Harper Wave, 2017)

They say history is written by the winners, but what did the winners eat? Antiquarian cookbook expert Tom Nealon attempts to answer this question, and many more, in his exploration of the relationship between food and world events. Spanning more than 500 years, from the first printed cookbook in 1475 up to the twentieth century, Nealon weaves the history of food into the generally accepted narrative of the past to create a unique look at well-known periods and events. Illustrated with 120 color images from the British Library collection, this clever book is sure to amuse, educate, and surprise foodies and historians alike.

Many of us are familiar with the problems that gluten can cause, especially for those with celiac disease. What we don’t hear about as often are the dangers associated with lectin, a protein found in hundreds of common foods including wheat, tomatoes, beans, and more. This new book by Steven Gundry, MD, offers an in-depth look at the ways in which lectin may be responsible for inflammation, weight gain, and even serious health conditions, and presents simple ways to avoid them. Dr. Gundry’s program has helped hundreds of patients get relief from diabetes, heart disease, leaky gut, and more.

Kitchen Matters

The Genetics of Health

by Pamela Salzman ($22.99, Da Capo Press, 2017)

by Sharad P. Paul, MD ($26, Atria Books/Beyond Words, 2017)

You’d better be standing in a kitchen when you flip through this book for the first time—the enticing color photos of the dishes will make you want to start cooking immediately. Certified holistic health counselor Pamela Salzman teaches cooking classes for all levels, and her healthy recipes are accessible to everyone, from the novice to the expert chef. Salzman focuses on whole foods that give you energy and make you feel great. Appetizers to desserts can be customized for vegetarian, vegan, and grain-free diets. Choose among dishes such as Sweet Potato and Quinoa Veggie Burgers, Roasted Peach Sundaes with Date Caramel Sauce, and Lickety-Split Chicken with 4 Seasonings. Salzman includes helpful tips, including how to plan meals for the week and ways to upgrade the nutrition in daily meals.

Good health is in your genes, or so posits surgeon and academic Sharad Paul, MD. In his new book, Dr. Paul aims to guide readers toward an understanding of the connection between evolutionary biology and their current state of health. More than a self-help book, The Genetics of Health takes readers on an exploration of the genes that are responsible for longevity, mental acuity, and physical fitness. Dr. Paul’s plan is designed to leverage the power of genetics to reduce healthcare costs and sick days, boost energy levels, improve memory retention, and more. Each chapter includes practical actions that readers can start using immediately to take charge of their health. TFL

www.tas teforl i fe.com

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B Y E VA M I L O T T E

Fermentation Add flavor and health to food Fermented foods have been a part of human civilization for millennia. Today, we also enjoy foods that undergo fermentation—soy sauce, sauerkraut, tempeh, kimchi, yogurt, cheese, and bread. In ancient times, food was fermented for preservation. There was no refrigeration, and fermented items were able to withstand storage for long periods of time. Not only were fermented foods convenient for our ancestors, but they were also rich in healthful properties. These benefits are in the fermented foods we enjoy today. The living probiotic cultured microbes in fermented foods help improve digestion. By consuming more fermented foods, we can repopulate our guts with healthy bacteria. These recipes will help you get started with the art of fermentation. If you wish to make a recipe with an ingredient that’s already fermented, try the tempeh dish.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian © CHARITY BURGGRAAF

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For a guide to nutrition breakdowns, see page 8.

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Safety in Numbers

If you have misgivings about making your own fermented foods, know that when properly prepared they’re safe to eat. The lactic acid bacteria that perform fermentation are the world’s best destroyers of other bacteria. You will know if a fermented item is unsafe to eat. Fermented vegetables should smell pleasantly acidic. If they are slimy, have an off odor, or contain a layer of colorful mold on the surface, toss them out and try again. An important step to remember is to keep the fermenting foods submerged under their brine. Spores, yeast, and molds cannot survive in properly fermented foods. SOURCE Fiery Ferments by Kirsten K. Shockey & Christopher Shockey ($24.95. Storey, 2017)

© CHARITY BURGGRAAF

www.tas teforl i fe.com

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continued from page 25

Buddha Bowls with Avocado Sauce dGnV

From Fresh & Fermented by Julie O’Brien & Richard J. Climenhage ($24.95, Sasquatch Books, 2014)

20 minutes prep time + cook time for eggs, quinoa, and lentils + fermentation time for yin yang carrots ■ serves 4

4 4 4 4 4 2

c spinach or other salad greens (about K lb) c cooked quinoa or brown rice, warm c cooked lentils, warm sheets nori, cut into thin strips organic fried or hard-boiled eggs (sliced) c sliced fresh seasonal veggies (such as carrots, avocados, cucumbers, or bell peppers) 2 to 3 c Yin Yang Carrots (recipe follows)

each bowl with a few strips of nori, 1 egg, and equal amounts of the fresh veggies. Take Yin Yang Carrots out of their jar with a clean fork, letting any extra brine drain back into the jar, and divide equally among bowls. 2. To make avocado sauce: Put all ingredients except salt and pepper into a blender or food processor, and blend until smooth. Thin dressing with additional water if needed, and season to taste with salt and pepper. 3. Drizzle a few tablespoons of the dressing over each bowl and garnish with sesame seeds, if desired. Serve immediately. *Look for gluten-free white miso paste if you wish to make this recipe gluten free.

For the Avocado Sauce L c sauerkraut ¼ c roughly chopped fresh parsley 1 large clove garlic, crushed 1 large avocado, halved, pitted, and peeled 2 Tbsp white miso paste* 1 tsp Dijon mustard 1 c water Salt and freshly ground black pepper 2 Tbsp black sesame seeds, for garnish (optional)

Kitchen Note: This Buddha Bowl is a super-nourishing, earthy combination of grains, greens, veggies, and two kinds of ferments—a complete and well-balanced meal in a bowl. This beautifully simple dish is a great way to use up leftover grains and veggies for a healthy dinner or lunch when you’re short on time. Cook a big batch of your favorite grain or legume at the beginning of the week and then customize the dish to your liking with fresh or cooked veggies and other goodies all week long. This recipe calls for Yin Yang Carrots (recipe follows), but any kraut you have on hand will work— better yet, use a combination. The avocado sauce is the finishing touch—it makes just about anything taste good—and nicely complements the flavors and textures of the other ingredients.

1. Divide spinach among 4 shallow bowls and top with equal amounts of quinoa and lentils, dividing them among bowls. Finish

Per serving: 1,033 Calories, 55 g Protein, 168 g Carbohydrates, 28 g Fiber, 18 g Fat (3 g sat), 564 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B6, C, K, Iron, Magnesium, Phosphorus, Potassium, Zinc, ★★★ Vitamin B3 (niacin), ★★ Vitamin E, ★ Calcium

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Yin Yang Carrots dGnV

From Fresh & Fermented by Julie O’Brien & Richard J. Climenhage ($24.95, Sasquatch Books, 2014)

1 week fermentation time ■ makes about 1 quart (serves 8)

8 c coarsely grated* carrots (about 2 lb) 6 tsp sea salt 2 to 4 tsp grated fresh ginger (leave peel on if you’d like) 1. Put carrots in a large bowl and sprinkle them with salt. Use your hands to thoroughly work salt into carrots. When carrots have shrunk down to about half their original volume and have generated a briny, watery base, taste them and add more salt or water if necessary. 2. Add ginger, starting with 2 teaspoons, making sure it’s evenly distributed throughout. Taste and add additional ginger if a stronger flavor is desired. 3. Pack carrots tightly into a quart jar until they’re about 2 inches below rim, weighing them down with an optional weight (clean glass coaster, small glass jar filled with water). 4. Make sure brine completely covers compressed carrots by about 1 inch, and that they’re about 1 inch below rim of jar. Let jar sit at room temperature, roughly 64° to 70°F, topping carrots with more brine if needed. Carrots should be ready to eat after 1 week (or let them ferment longer for a richer taste). Store them in the refrigerator for up to 6 months.

* Before grating, scrub the carrots of any visible dirt. Grate them on the large holes of a handheld grater. Using the grating blade of a food processor will yield pieces that are too small, and they will only get smaller when you massage and pound the salted carrots. Kitchen Note: Crisp, piquant, and gingery, Yin Yang Carrots are versatile, adapting well to the cuisines of many cultures. Tuck them into fresh spring or sushi rolls, blend them into hummus, toss them with salads and slaws, or scatter them on nachos. Try whirling them with olive oil and a dash of sesame oil, hot sauce, and tamari for a flavorful salad dressing. Of course, you can always eat them plain—they make a spirited side salad or snack. Any color of carrot will work, including yellow, purple, and white. Note that mixing carrots of different colors may not result in the vivid colors of a single-color batch. Per serving: 51 Calories, 1 g Protein, 12 g Carbohydrates, 3 g Fiber, 286 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin K, ★ Vitamin C, Potassium

For Taco Kraut and Fermented Garden Salsa recipes, visit tasteforlife.com/fermentation

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continued from page 27

Tempeh with Charred Peppers and Kale dnV

From Everyday Vegetarian by the editors of Cooking Light ($21.95, Oxmoor House, 2017)

25 minutes prep time ■ serves 4

N c canola oil, divided 1 (14 oz) package tempeh, cut into (L-inch-thick) slices 2 Tbsp low-sodium soy sauce 1 c vertically sliced onion 1 red bell pepper, thinly sliced 4 c thinly sliced Lacinato kale (about 1 bunch) K tsp kosher salt N tsp freshly ground black pepper 1 Tbsp apple cider vinegar 1. Heat a large cast-iron skillet over medium-high heat. Add 2 tablespoons of the oil to the pan. Add tempeh; cook 4 minutes, turning to brown evenly. 2. Drizzle soy sauce into pan. Immediately remove tempeh from pan; keep warm. 3. Increase heat to high. Add remaining 2 tablespoons oil to pan; swirl to coat. Add onion and bell pepper. Cook 3 minutes, stirring occasionally. 4. Add kale, salt, and pepper to pan; cook 1 minute, tossing to combine. Add vinegar to kale mixture; toss to coat. 5. Place kale mixture on each of 4 plates; top with tempeh. Per serving: 384 Calories, 22 g Protein, 23 g Carbohydrates, 3 g Fiber, 25 g Fat (3 g sat), 569 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Phosphorus, ★★ Vitamin B2 (riboflavin), B6, Magnesium, ★ Vitamin A, B3 (niacin), E, Calcium, Iron, Potassium

© COURTESY OF TIME INC. BOOKS/ALISON MIKSCH

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B Y LY N N T R Y B A

The State of Kids’ Health & Nutrition OBESITY RATES IMPROVE BUT STILL ROOM FOR IMPROVEMENT

After decades of escalating obesity rates among our nation’s youngsters, the situation seems to be stabilizing. Yet the number of obese children and teens is still high compared to just a generation ago. According to the American Heart Association, one in three American kids is now overweight or obese. A decrease in the amount of soda kids drink seems to be helping. According to the Centers for Disease Control and Prevention, today 20 percent of high school students drink soda daily, down from almost 30 percent in 2011. Unfortunately, kids who carry extra weight face increased risk of developing health problems, not just as adults, but as children. Conditions that used to plague mostly middle-aged adults—such as Type 2 diabetes, high blood pressure, and elevated cholesterol—are increasingly showing up in children. Part of the problem is what kids are eating (and not eating) for snacks. In the 1970s, snacks used to be limited to one per day. Nowadays, children eat an average of three snacks daily and are reaching for convenient processed foods instead of the old standby of fruit.

These modern-day snack foods are often high in calories but low in nutritional content. Compounding the problem is the fact that kids are not eating the recommended daily amount of fruits and veggies. One way parents can help is to view snacks as opportunities to fill in their child’s nutritional gaps. When shopping for snacks, instead of cereal bars and crackers made from refined grains, look for whole-grain products that use grains and seeds such as quinoa, millet, chia, and flax. Consider Greek yogurt, pistachios, almonds, and fruit. Hard-boiled eggs are a good option as are carrot and celery sticks served with hummus. For more information about the recommended dietary intake of vitamins and minerals your child needs, as well as potential food sources, turn the page for our annual Kids’ Nutrition Chart.

SELECTED SOURCES “6 Trends in Kids’ Nutrition” by Angela Jones, FONA International ■ “Nutrition Goes to School” by David Murphey, www.ChildTrends.org ■ “Overweight in Children,” American Heart Association, www.Heart.org, 8/14 ■ “Special Report: 2017 Nutrition Trends—What to Watch Out For” by Hannah Gardiner, www.NutritionInsight.com, 1/17/17 ■ “The State of Obesity: Obesity Data Trends and Policy Analysis,” https://StateofObesity.org, 2016 ■ “Three Trends Shaping Children’s Food Industry” by Monica Watrous, Food Business News, 4/1/16 ■ “Trends in Obesity Among Participants Aged 2-4 Years . . .” by L. Pan et al., Weekly, 11/18/16 www.tas teforl i fe.com

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ACTION

FOOD SOURCES

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

Cruciferous and leafy green vegetables.

Antioxidant involved in immune function and anti-inflammatory processes.

Helps with blood clotting and bone formation and repair.

b

FOLATE/FOLIC ACID

b6 b9

PANTOTHENIC ACID

b5

NIACIN

b3

RIBOFLAVIN

b2

THIAMINE

1

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

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.

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.

1 mg (F) 6 mg 8 mg 12 mg 16 mg (M) 14 mg (F)

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M)

1 mg (F)

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)

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.

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.

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

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

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

Cod liver oil, fatty fish, egg yolks, fortified dairy products.

Controls calcium levels; critical for bone and tooth development.

Antioxidant needed for eye and skin health.

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

annual kids’ nutrition chart ®

tasteforlife

2017


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3 mg 5 mg 8 mg 11 mg (M) 9 mg (F)

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

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)

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by healthcare professionals or product manufacturers.

zinc

20 mcg 30 mcg 40 mcg 55 mcg

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.

selenium

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 Avocados, nuts, seeds, sea vegetables, whole grains.

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

manganese

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.

magnesium

iron

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.

copper

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

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.

calcium

Important Minerals

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 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.

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.


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BY JACOB TEITELBAUM, MD

Ready to Get Well? EFFECTIVE NATURAL TREATMENT FOR CHRONIC FATIGUE, FIBROMYALGIA, AND MUSCLE PAIN

Chronic fatigue syndrome (CFS) is a group of symptoms associated with severe, almost unrelenting fatigue. This fatigue results in constant and substantial reduction in activity level. Oddly, despite constant exhaustion, people with CFS typically can’t sleep. CFS can begin gradually, usually following a period of severe physical or emotional stress. It can also begin suddenly. Other common symptoms may include insomnia, achiness, forgetfulness, increased thirst, recurring infections, weight gain, and low libido. CFS’s sister illness, fibromyalgia syndrome (FMS), is characterized by muscle pain—sometimes all over the body, and sometimes only in specific areas. These painful areas can be transient or persistent. FMS pain is caused by a shortening or tightening of the muscles. These muscles need sleep and nutrition in order to heal. Since CFS/FMS sufferers rarely sleep well, these muscles stay knotted and painful. For most sufferers, CFS and FMS are the same illness.

36 tasteforlife

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continued from page 36

Reset Your Circuit CFS and FMS act as “circuit breakers,” with the hypothalamus decreasing its function to protect the individual in the face of what is perceived to be an overwhelming stress (just like blowing a fuse/circuit breaker in a house). The hypothalamus controls sleep, hormones, temperature, and blood flow/blood pressure/sweating. If your muscles do not have enough energy, they will get stuck in the shortened position, and you’ll be in pain (think rigor mortis).

Get Your Shine On Our study, titled “Effective Treatment of CFS and Fibromyalgia—A Randomized, Double-Blind, PlaceboControlled, Intent to Treat Study,” which appeared in the Journal of Chronic Fatigue Syndrome (see full text at www.EndFatigue.com) showed that over 90 percent of patients improved with treatment, with an average improvement in quality of life of 90 percent. Many patients no longer even qualified for the diagnosis of CFS or fibromyalgia after treatment. There are five key areas that need to be treated for fatigue and pain to resolve. Think SHINE: 1 Sleep. Because the hypothalamic circuit breaker controls sleep, most patients need a mix of sleep treatments. It is critical you take enough of the correct sleep treatments to get eight to nine hours of sleep nightly. Excellent herbals, which can be taken together, include theanine, Jamaican dogwood, wild lettuce, valerian, passionflower, and hops. Many essential oils can also be helpful. 2 Hormonal deficiencies. The hypothalamus is the main control center, via the pituitary, for most of the glands in the body. Most of the normal ranges for our blood tests were not developed in the context of hypothalamic suppression or CFS/FMS. Because of this, it is usually necessary to treat with natural thyroid, adrenal (glandulars, vitamin B5, licorice, and DHEA), and bioidentical ovarian and testicular hormones—despite normal blood tests. These hormones have been found to be safe when used in low doses. 3 Infections. Many studies have shown immune system dysfunction in CFS/FMS, which can result in unusual infections. These include viral infections, parasites and other bowel infections, and a number of antibiotic-sensitive infections including Lyme disease and fungal/Candida infections.

4 Nutritional supplementation. Widespread nutritional deficiencies are common. As people are tired of being part of the “handful club” (taking handfuls of supplements daily), I recommend taking vitamin/mineral powders that can replace well over 35 supplement tablets with one drink. These should include at least 50 milligrams (mg) vitamin B complex, 500 mg vitamin C, 1,000 units of vitamin D, 150–200 micrograms (mcg) of iodine, and 200 mg of magnesium. Add 5 grams of ribose (one scoop) three times a day for three weeks, then twice a day (although even one scoop a day can be helpful) to jump-start your energy. By the end of one month, most people will be starting to feel better with the nutritional support that can be obtained in one drink daily. 5 Exercise as able. Do not push yourself to the point of crashing the next day. Start by walking as long as you comfortably can (even if that is only two minutes). After 10 weeks of treatment, start to increase your walks by up to one minute more each day as able. When you are up to an hour of walking, you can increase intensity. Meanwhile, for outstanding pain relief, try ■ A mix of highly absorbable curcumin, boswellia, DLPA, and nattokinase. Give it six weeks to see the full effect. It can be taken with any other pain medications. ■ Topical comfrey can be rubbed onto the painful areas for quick relief. TFL

RESOURCES Complete a free Energy Analysis Program at www.EndFatigue.com. This short quiz will collect and analyze the same information I use in my practice, and design a SHINE treatment protocol tailored to your case to optimize your energy. Many people have been impoverished with this illness and can’t afford to see a fibromyalgia specialist. This is my gift to help you get well now.

Jacob Teitelbaum, MD, is a board-certified internist and a leading fibromyalgia expert and researcher. He is the senior author of the studies “Effective Treatment of Chronic Fatigue Syndrome and Fibromyalgia—a Placebo-Controlled Study” and “Effective Treatment of CFS & Fibromyalgia with D-Ribose.” Dr. Teitelbaum is the creator of the free smartphone app “Cures A-Z” and the author of the bestselling book From Fatigued to Fantastic!

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GLUTEN FREE FOCUS B Y L I S A FA B I A N

BACK TO SCHOOL PACK A GLUTEN-FREE LUNCH The start of another school year is upon us. If you send your kids off with a lunch, you know how difficult it can be to pack something they’ll actually eat. If they follow a gluten-free diet it can be even more of a challenge. All of the following recipes are gluten free, nutritious, and delicious. And if you happen to sneak a serving for your own lunch, no one’s looking!

Mexican Olé Bento Box Gn From Lunch On the Go edited by Alice Sambrook ($19.95, Ryland Peters & Small, 2016)

30 minutes prep time ■ serves 4

4 boneless, skinless raw chicken thigh fillets 1 small garlic clove, crushed Freshly grated zest of 1 lime 1 Tbsp olive oil 1 tsp agave syrup or honey Salt and freshly ground black pepper 1 (14 oz) can black beans, drained 1 (7 oz) can corn kernels, drained 2 tomatoes, diced 2 scallions, trimmed and finely sliced 2 Tbsp chopped fresh cilantro 4 jalapeños, sliced (optional) 4 gluten-free corn tortillas Sour cream, to serve Lime wedges, to serve

1. Combine chicken, garlic, lime zest, oil, agave syrup or honey, and a little salt and pepper in a bowl. Stir to coat chicken. 2. Heat a ridged griddle or stovetop pan until hot. Carefully top with a sheet of unbleached baking parchment paper no larger than the surface of the pan (this cooks the chicken without it sticking to the griddle). Cook chicken for 6 to 8 minutes on each side until charred and cooked through. Leave to cool. 3. In a bowl combine beans, corn, tomatoes, scallions, and cilantro. Season to taste. 4. Take 4 bento boxes and divide each component between the boxes to give each some chicken, bean salad, jalapeños (if using), tortillas, sour cream, and lime wedges. Seal box and chill in refrigerator until required. Kitchen Note: This lunchtime bento box contains delicious marinated chicken thighs, a fresh corn and black bean salsa, and all the trimmings for building your own light and healthy yet scrumptious burrito. Per serving: 656 Calories, 43 g Protein, 91 g Carbohydrates, 20 g Fiber, 16 g Total fat (5 g sat), 255 mg Sodium, ★★★★★ Vitamin B1 (thiamine), C, Magnesium, Phosphorus, Potassium, ★★★★ Vitamin K, ★★★ Iron, Zinc, ★★ Vitamin B6, Calcium ★ Vitamin B2 (riboflavin), B3 (niacin)

© ADRIAN LAWRENCE

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 8. www.tas teforl i fe.com

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School-Safe Chocolate Snack Balls dGV From The School Year Survival Cookbook by Laura Keogh and Ceri Marsh ($24.95, Appetite by Random House, 2017)

15 minutes prep time + 1 hour chill time ■ makes 12 balls (serves 6)

1 c dried apricots K c unsweetened shredded coconut, divided ¼ c raw pumpkin seeds ¼ c raw and unsalted sunflower seeds ¼ c cocoa powder 1 Tbsp honey 1 tsp coconut oil, melted 1. Line a baking sheet with unbleached baking parchment paper. 2. In a food processor, pulse dried apricots, ¼ cup of the shredded coconut, the pumpkin seeds, sunflower seeds, and cocoa powder until mixture

is crumbly. Add honey and coconut oil and process again until a sticky, uniform dough is created. 3. Place remaining shredded coconut on a plate. With wet hands, scoop a heaping tablespoon of dough and roll into a ball. Roll in coconut and place on baking sheet. Continue with remaining dough. Refrigerate for at least 1 hour. Store in an airtight container in refrigerator for up to 1 week. Per serving: 165 Calories, 4 g Protein, 21 g Carbohydrates, 5 g Fiber, 10 g Total fat (6 g sat), 6 mg Sodium, ★ Vitamin E, Iron, Magnesium, Phosphorus, Potassium,

Cinnamon-Raisin Muffins dGnV From the Taste for Life test kitchen

35 minutes prep time ■ makes 12 muffins

c quinoa flour c sorghum flour c potato starch c unrefined cane sugar tsp baking powder tsp xanthan gum tsp ground cinnamon tsp salt eggs c unsweetened nondairy milk ¼ c oil, plus additional for oiling tin 1 Tbsp vanilla extract M c raisins K K K K 2 1 ¾ ¼ 2 O

1. Preheat oven to 350°. 2. Lightly coat a 12-cup muffin tin with oil. 3. Whisk quinoa flour, sorghum flour, potato starch, sugar, baking powder, xanthan

gum, cinnamon, and salt in a large bowl until combined. 4. In a medium bowl, whisk eggs, milk, oil, and vanilla together. Pour liquid mixture into dry mixture. Add raisins and stir with a spoon until combined. 5. Using a L-cup measuring cup, fill each muffin cup with batter. Bake for 18 to 20 minutes until a toothpick inserted in the center of a muffin comes out clean. 6. Remove muffins from oven and cool in tin for 10 minutes. Remove muffins from tin to a wire rack to finish cooling. Per serving (1 muffin): 175 Calories, 3 g Protein, 28 g Carbohydrates, 1 g Fiber, 6 g Total fat (1 g sat), 114 mg Sodium, ★ Vitamin E, Phosphorus

© 2017 MAYA VISNYEI PHOTOGRAPHY

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SMART SUPPLEMENTS B Y D AV E C L A R K E

SAFFRON GOOD FOR YOUR MOOD

IF YOU’VE EVER EATEN THE SPANISH DISH PAELLA, YOU KNOW HOW BEAUTIFUL AND FLAVORFUL SAFFRON CAN BE. BOTANICAL REFERENCES DATE BACK THOUSANDS OF YEARS. And modern researchers have identified another potential use for this Middle Eastern herb that contains more than 150 volatile and aromayielding compounds.

Natural Antidepressant Life is challenging enough for those suffering from depression. So when medications intended to help have the potential to cause side effects, it makes sense to consider safe, effective alternative treatments. That’s where saffron comes into play. A study by Australian researchers published in Human Psychopharmacology: Clinical and Experimental reviewed six studies and concluded that “compared with antidepressant medications,” saffron (Crocus sativus) “had similar antidepressant efficacy.” Wow. A natural compound can be as effective in reducing symptoms of mild-to-moderate depression as prescription drugs? That’s impressive. Better yet, no side effects. Study participants were given 30 milligrams (mg) of saffron divided equally into two daily doses. The control group was treated with commonly prescribed antidepressants, fluoxetine or imipramine. The results, the researchers concluded, were similar in treating patients with mild to moderate depression. The only difference: Those taking the prescription drugs reported side effects ranging from dry mouth to excess sedation. Those taking the saffron reported no such ailments.

Long-term studies of saffron’s antidepressant effects are still needed as none of the studies lasted longer than eight weeks, but the science seems promising.

Takeaway If you’re going to try saffron to mitigate mild to moderate depression, published studies indicate that 15 mg twice a day is effective; up to 5 grams per day is considered safe, but that’s much more than you’ll likely need. Effects, the studies showed, can be felt in as little as a week. Researchers warned that those who take anticoagulants or people with blood coagulation disorders should exercise caution in using saffron. TFL SELECTED SOURCES “2 Natural Antidepressants Found to Be as Effective as Prozac,” University Health News, http://UniversityHealthNews.com, 6/8/17 n “Crocus sativus L: A Comprehensive Review” by R. Srivastava et al., Pharmacol Rev, 7–12/10 n “Saffron (Crocus sativus) for Depression: A Systematic Review of Clinical Studies and Examination of Underlying Antidepressant Mechanisms of Action” by A.L. Lopresti and P.D. Drummond, Human Psychopharmacology: Clinical and Experimental, 11/14 n “Saffron as Effective as Some Antidepressants” by Jolynn Tumolo, www.PsychCongress.com

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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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NATURAL BEAUTY BY KELLI ANN WILSON

DON’T SWEAT IT THE BENEFITS OF NATURAL DEODORANT MOST OF US—ONCE PUBERTY HITS—HAVE TO DEAL WITH SWEAT AND BODY ODOR ON A DAILY BASIS. MANY PEOPLE ARE CURIOUS ABOUT NATURAL DEODORANTS, WONDERING IF THEY WORK AND WHAT BENEFIT THEY HAVE OVER CONVENTIONAL ANTIPERSPIRANTS.

Antiperspirant Fears In order to evaluate the efficacy and safety of natural deodorants, we have to first look at their conventional counterparts. Antiperspirants work by way of an aluminum-based compound that decreases sweat by acting as a plug in your body’s sweat ducts. Antiperspirants are typically combined with a deodorant that masks sweat odors. Experts remain at least somewhat divided about whether certain ingredients in antiperspirants are harmless or whether they may be linked to breast cancer, Alzheimer’s disease, and other health problems, as some studies have suggested. What is known for sure is that certain people—such as those whose kidneys are functioning at 30 percent or less—should not use products containing aluminum, as their kidneys cannot remove it from the body fast enough. Research has shown that dialysis patients with “high aluminum levels were more likely to develop dementia,” according to the National Kidney Foundation. For this reason, the FDA requires antiperspirant labels to carry a warning for those with kidney disease. If you want to play it safe, there are several natural options to consider.

Going All Natural Body odor is the result of bacteria breaking down sweat on the skin’s surface. One way to control odors is to reduce the factors that cause

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us to sweat and smell in the first place. Reducing anxiety may help reduce sweat production as stress releases the hormone cortisol, which causes us to sweat. Certain medications may also increase sweat. Pungent foods like onions, garlic, and curry may also cause stronger odors. Some of the simplest natural deodorants can be found in the kitchen. Baking soda, used alone or combined with cornstarch, may help fight odor and wetness. Lemon juice has antibacterial properties that may help reduce odors. Vinegar (both white and apple cider) is an astringent that kills bacteria. Two to three drops of tea tree oil, diluted in one ounce of water, fights bacteria and has a pleasant smell.

Shopping for Alternatives If homemade deodorant sounds like too much work, there are many natural commercial options available. Look for plant-based products that contain any of the items listed above. Green tea extract, coconut oil, and shea butter are other ingredients to consider. No matter how you choose to fight sweat and odors, it’s a good idea to avoid products that contain aluminum, parabens, phthalates, and triclosan, which has been linked to liver toxicity, according to the Environmental Working Group. Also keep in mind that many chemicals are used in fragrances, and manufacturers are not required by law to reveal what they are. TFL

SELECTED SOURCES “5 Natural Deodorant Alternatives” by Laura Moss, Mother Nature Network, www.mnn.com, 7/16/15 ■ “Antiperspirant Safety: Should You Sweat It?” by Stephanie Watson, www.WebMD.com, 6/1/11 ■ “Antiperspirants,” National Kidney Foundation, www.Kidney.org ■ “Antiperspirants/Deodorants and Breast Cancer,” National Cancer Institute, www.Cancer.gov, 8/9/16 ■ “EWG’s Guide to Triclosan,” www.EWG.org, 9/16 ■ “Natural Treatment of Body Odor,” www. DrWeil.com

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HERBAL HELPERS BY MARIA NOËL GROVES, R.H. (AHG), REGISTERED CLINICAL HERBALIST

HERBAL RELIEF FOR ALLERGIES NO MORE SUFFERING WITH RAGWEED SEASON UPON US, IT’S TIME TO CONSIDER SWAPPING HAY FEVER MISERY (OR NEVER-ENDING ALLERGY MEDICATIONS) FOR NATURAL REMEDIES. THE SOONER YOU START, THE BETTER, BUT SOME HERBS LEND A HAND EVEN DURING AN ALLERGY ATTACK.

Immediate Relief Petadolex: This extract of butterbur (Petasites hybridus) removes the liver-toxic pyrrolizidine alkaloids from the roots. It’s one of the best-researched herbal supplements for seasonal allergies and tends to work well for asthma and migraines. In clinical studies, it performed as well as Zyrtec and Allegra, without drowsy side effects. Nettle: Even though this

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plant contains histamine and other inflammatory compounds in its stinging hairs, when taken as a supplement, nettle (Urtica dioica) decreases inflammation and has an antihistamine response, acting via multiple allergy pathways. Try a milliliter or two of fresh plant tincture as needed and preventively. You can take it solo or combine it with other allergy support herbs.

Anti-Allergy Herbs The following herbs have not been put up to scientific scrutiny, but they have a long history of use for allergies and excessive mucus. Goldenrod (Solidago spp.) helps thin and drain mucus. It also offers some antihistamine support and blends well with nettle. The intensely bitter horehound (Marrubium vulgare) thins and drains mucus particularly well in situations like annoying postnasal drip. Like nettles, both work best when the tinctures are made from fresh plant material. Another set of plants are known as “anticatarrhal,” which means they help remove excess mucus, often with a more drying effect compared to the previously mentioned “water movers.” Berberine-rich herbs such as barberry (Berberis spp.), Oregon grape root (Mahonia spp.), goldenseal (Hydrastis canadensis), and coptis (Coptis spp.) fall into this category and can also be added to a neti wash to fight sinusitis and sinus infections. Other useful anticatarrhal herbs include eyebright (Euphrasia officinalis syn. E. rostkoviana), purple loosestrife (Lythrum salicaria), and bayberry (Myrica cerifera) root bark. Be aware that goldenseal, eyebright, and some stands of coptis and Oregon grape root are threatened in the wild. Seek organically cultivat-

ed sources. Most of these herbs work best (and fastest) as tinctures, but you will also find many of them in encapsulated allergy blends.

Prevention & Long-Term Support Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances. Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen and other allergens in the first place. While you can begin making changes during allergy season, it’s often

purple loosestrife

barberry more helpful if you start a few weeks or months prior. And if you’re an intensely allergy-prone person, give yourself a year or more of TLC.

The Hygiene Theory Several studies suggest that the immune systems of those in first-world countries begin to overreact to harmless substances like pollen because we live in an environment with too much sanitization. The immune system lacks the opportunity for normal, healthy pathogenic challenges and instead gets an itchy trigger finger. This may also tie into microbiome research that links the well-being of beneficial bacteria in our bodies (particularly in the large intestine) to overall well-being, including immune function. For example, one Swedish study found that children who grew up in households that washed dishes by hand (versus with a dishwasher), ate fermented food, and focused on food that came directly from farms were less likely to have allergic conditions, possibly due to microbial exposure. While this research is still new, adding probiotic supplements and/or fermented foods like sauerkraut to your diet may gradually improve your microbiome, and immune function, and make you less reactive (although 1 percent of the population may find that fermented foods actually aggravate an underlying histamine intolerance). continued on page 55

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Medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root, appear to send your immune system back to boot camp by giving it a healthy challenge so that it gradually begins to behave more properly. You can take these in various supplement forms, but I also like simmering them into broths or tea that can be frozen or concentrated down into ice cubes for regular use in recipes. Simmering them for hours in water helps extract the beneficial polysaccharides. Think of reactivity like a bucket that’s apt to overflow if you put too much into it. Food allergies and sensitivities are particularly common in people with seasonal allergies. I often see seasonal allergies (and eczema and gut issues) disappear when we sleuth out and remove personal trigger foods such as dairy or gluten. It also makes sense to eat a clean diet loaded with fresh produce, reduce stress and exposure to environmental toxins and pollutants, sleep well, and heal the gut if it’s inflamed or “leaky.” Quercetin: This bioflavonoid is particularly helpful if started a few weeks before your typical allergy season. Quercetin acts as an antihistamine. It blends well with the previously mentioned allergy herbs as well as the enzyme bromelain (when taken on an empty stomach, it seems to help break down allergy-related inflammatory compounds) and boswellia (Boswellia serrata) a potent anti-inflammatory and immune-regulatory herb resin related to frankincense. TFL

shiitake

SELECTED SOURCES “Allergy in Children in Hand Versus Machine Dishwashing” by B. Hesselmar et al., Pediatrics, 3/15 ■ Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) ■ “Complementary Therapies in Allergic Rhinitis” by I. Sayin et al., ISRN Allergy, 11/13 ■ “Histamine Hack: How to Safely Eat Fermented Foods,” https://BodyEcology.com ■ “Natural Treatment of Perennial Allergic Rhinitis” by S.M. Thornhill and A.M. Kelly, Altern Med Rev, 10/00 ■ “Treating Intermittent Allergic Rhinitis: A Prospective, Randomized, Placebo and Antihistamine-Controlled Study of Butterbur Extract . . .” by A. Schapowal, Phytother Res, 6/05

Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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Nutrients for Beauty Vitamins are important for achieving a healthy glow that radiates from the inside out. You are what you eat! Eating healthy foods rich in nutrients and antioxidants will reflect a beautiful you in the mirror.

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LITTLE FISH, BIG

With 12g protein and an average of 1,190mg EPA and DHA Omega 3 per serving, these sustainably caught sardines add a one-two punch of nutrition and great taste to any salad, sandwich or pasta dish. Work these tasty little fish into your diet and reap BIG nutritional benefits! MANUFACTURER’S COUPON | EXPIRES 12/31/17 | DO NOT DOUBLE

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BACK-TO-SCHOOL ESSENTIALS

AWARDS Whether they’re enrolled in the first day of preschool or taking the last steps toward highschool graduation, kids need plenty of fuel to make it through the day. We’ve selected a variety of snacks and meals that are loaded with healthful ingredients, and our dietary supplement choices will help fill any nutritional gaps. Our picks for personal-care products will make sure the kids are looking their best too!

BETTER BREAKFASTS “Not too sweet, and flavorful!” raved our taster after enjoying Bakery on Main Blueberry Scone Instant Oatmeal. ● Peace Cereal Coconut Chia Almond Organic Clusters & Flakes from Attune Foods will give a jump-start to any kid’s day. ● Sweet Home Farm Blueberry Granola was rated “absolutely wonderful” by an entire family at the breakfast table.

FOR LOOKING GOOD Our teenage tester says Acure Organics Oil Matifying Facial Moisturizer works great to control oily skin. ● Babo Botanicals Lice Repel Shampoo “smells good and eases my anxiety,” says one concerned parent. ● Lily of the Desert Kids Calming Lavender Lotion nourishes the skin while helping to calm the whole child. ● A mom in our office found nighttime tooth-brushing less of a struggle when her young son tried XyliWhite Bubblegum Splash toothpaste gel from NOW Solutions. ● Alaffia Everyday Shea Moisturizing Bubble Bath received two thumbs up from a youthful bather.

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TASTY SNACKS Crunchmaster Multi-Seed Rosemary & Olive Oil baked crackers include healthful sesame, flax, and amaranth seeds. ● GoodBelly Probiotics Supershot 50 from Next Foods provides 50 billion probiotic cultures in each 2.7-ounce serving. ● HappyKid Organics Banana + Chocolate Fruit and Oat Bars are satisfying snacks with no added sugar. ● Laughing Giraffe Organics Lemon Snakaroons are satisfying coconut-based treats. ● Snikiddy Hot & Spicy Baked Fries Corn and Potato Snacks are crunchy and delicious. They’re gluten free and non-GMO. ● Zing Nutrition Bars are a big hit in our office, especially the dark chocolate mint flavor.

LUNCHTIME CHAMPS B’More Organic Skyr Smoothies are Icelandic-style yogurt drinks. Tasty, filling, and high in protein. ● Good Karma Dairy Free Yogurt is made with flax milk and offers a strong dose of omega-3 fatty acids in each serving. ● Once Again Organic Creamy Cashew Butter has no added salt or sweeteners. “Awesome,” we say. ● Our toddler tester devoured Pure Spoon Purees Creamy Avocado and Pears, licked the bowl, and demanded more! ● Stonyfield YoKids Organic Strawberry Squeezers are low in sugar and great for lunchboxes.

Find the winners online and learn more at tasteforlife.com/back-to-school_essentials

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www.

EXTRA CREDIT If You Care Sandwich Bags are sturdy, compostable, unbleached, and chlorine free. ● Dr. Bronner’s Lavender Organic Hand Sanitizer kills germs with pure, organic ingredients. ● We gave Body Glide Anti-Chafe Balm an on-the-field test after a baseball scrape. “Immediate relief!” continued on page 61 www.tas teforl i fe.com

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continued from page 59

NUTRITIONAL SUPPLEMENTS Consider these outstanding supplements for keeping your children healthy.

● American Health Probiotic Unflavored Kidstiks for an immune boost

● Carlson Kid’s Super Daily D3 for overall health

● Europharma Acne Essentials from Terry Naturally for skin health

● Michael’s Pre-Teen Girls Daily Multivitamin for comprehensive support

● BigFriends Chewable Vitamin C from Natural Factors for good health

● Nature’s Answer Sambucus Kid’s Formula for holistic balance

● Nordic Naturals Ultimate Omega Junior for the brain and nervous system

● Redd Remedies At Ease for stress relief and focus

● Super Earth Rainforest Animalz DHA 100 mg Fish-Shaped Softchews from Bluebonnet Nutrition for brain health

● Twinlab Ocuguard Blutein Chewables for eye health

● Vibrant Health Super Kids Vibrance Cool Chocolate powder for overall health

● Lovebug Little Ones Probiotics for digestive health

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. www.tas teforl i fe.com

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LIFE IN BALANCE BY KARIM ORANGE

TAKE A SIP DISCOVER THE BENEFITS OF BARLEY WATER BARLEY IS A WIDELY GROWN CEREAL GRAIN. BARLEY WATER HAS BEEN USED FOR MANY CENTURIES IN PLACES LIKE GREECE, BRITAIN, AND EAST AND SOUTHEAST ASIA. THE GREEKS MAKE A DRINK USING MINT AND BARLEY CALLED KYKEON. DURING THE YEARLY TENNIS TOURNAMENT AT WIMBLEDON, ATHLETES ARE SERVED FRUIT-FLAVORED BARLEY WATER FOR HYDRATION. Barley is a great source of fiber, vitamins, and minerals. Research shows this grain helps fight diabetes by slowing glucose absorption and also reduces the risk of heart disease due to its ability to lower both cholesterol and blood pressure. Barley water has a mild taste that can be enhanced with different spices and fruits to create a nutritious and delicious drink. It is very economical, as organic barley usually costs about $5 for 20 ounces.

When shopping for barley, you will see names like pearled barley and hulled barley. Hulled barley is the whole-grain form of barley, and with only the outermost hull removed, it’s the healthiest. Pearled barley cooks more quickly, but it contains fewer nutrients because the bran layers and outer husks have been removed. You should consider this ancient superfood as a staple in your home. Barley water can be served hot or cold and is easy to prepare.

Barley Water with Mint makes about 1 quart

1 bunch fresh mint 1 c hulled barley 8 c water Honey 1. Put the leaves from the bunch of mint in a bowl. 2. In a medium saucepan, bring the barley and water to a boil, and then turn the stove down to let the mixture simmer. Leave half covered and simmering for 30 minutes, or until barley is cooked. 3. Strain barley water into large bowl, and place it to the side. Mash mint leaves with a wooden spoon to bring out the mint oil. Place bruised leaves in barley water, allowing them to steep for 5 minutes. Taste, and steep more as needed. 4. Strain barley water into a pitcher, add honey to taste, and stir until it dissolves completely. Chill in the refrigerator for several hours until cold. Serve over ice with a sprig of mint to garnish. SELECTED SOURCES “B-Glucan from Barley and Its Lipid-Lowering Capacity: A Meta-analysis of Randomized, Controlled Trials” by S.S. AbuMweis, European Journal of Clinical Nutrition, 10/6/10 ■ “Diets Containing Barley Significantly Reduce Lipids in Mildly Hypercholesterolemic Men and Women” by K.M. Behall et al., Am J Clin Nutr, 11/04 ■ “Health & Nutrition,” www.BarleyFoods.org

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LAST WORD

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“This is a wonderful day. I’ve never seen

one before.”

—Maya Angelou

For more inspirational quotes, visit TasteforLife.com/words-for-life

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www.

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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