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Healthy Family

Compliments of

Healthy and delicious iced teas! page 51

Natural Beauty

The power of activated charcoal. page 14

August 2018

zuke

Celebrating Twenty Years

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recipes

KIDS’ NUTRITION CHART • SHARPEN YOUR MEMORY

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CHOOSE WITH

CONFIDENCE Helps maintain healthy heart and arteries*

Fights oxidative damage from free radicals*

Supports healthy blood pressure levels*†

Supports healthy vision*

Protects skin from the effects of aging*

Promotes focus and concentration*

‘‘

One of the reasons I use French Grape Seed VX1 in my research is its purity and absorption.

’’

— Ajay Goel, PhD,

professor and research director

Looking for a grape seed extract that can provide amazing heart support, cellular protection, and more? At Terry Naturally®, we make it easy for you to choose high quality, effective products because that’s all we make. French grape seed extract VX1® found in Clinical OPC® is made of highly absorbable, tannin-free OPCs that are bursting with antioxidants to support optimal health.* This amazing VX1 extract is also now the subject of published studies! While other grape seed products on the market are adulterated with cheap ingredients that can fool those who don’t test carefully, Clinical OPC is the real deal. Our French grape seed extract VX1 is tested, verified, and NEVER adulterated—guaranteed. You can’t go wrong with Clinical OPC. †Supports healthy levels already within normal range.

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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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

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

CEREALS

Flake y h c n u r C

foodforlife.com

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• •

Organic Sprouted Grains No Artificial Preservatives or Flavors Complete Protein No Trans Fat

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24 Your Anti-inflammation Plan Safeguard yourself from chronic disease and pain.

AUGUST 2018

28 2018 Taste for Life Kids’

30

Nutrition Chart

Nutrients children need, at a glance!

30 Surplus Squash?

Make the most of nature’s bounty with these zucchini recipes.

35 Hack Your Hay Fever

Learn why more people are suffering from hay fever, and what you can do about it.

40 How to Delay Mental Decline

Stay sharp by eating the right food and herbs.

departments 6 Editor’s Note 10 News Bites

Fitness matters for brain health • Blast inflammation • Acupuncture for hot flashes • More

14 Natural Beauty © VICTOR PROTASIO

24

21

40

The detoxifying power of activated charcoal.

17 Gluten Free Focus

Keep kids healthy with our back-to-school tips.

26 Hot Products

ESSENTIALS AWARD WINNER 2018

47 Weighing In

Planning ahead is the key to success when you’re eating paleo.

48 Smart Supplements

The scoop on food-based vitamins.

51 Healthy Family

BACK-TO-SCHOOL

Iced tea: relaxing, refreshing, and healthy.

AWARDS

56 Last Word

For more health & wellness resources visit

tasteforlife.com

www.

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

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@TasteforLife

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AUGUST 2018

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EDITOR’S NOTE

Celebrating Twenty Years Back to School Whether the phrase “back to school” strikes fear (student) or happiness (parent) into your heart, this issue has something for everyone. August is a strange month, containing both endings and beginnings. As summer winds down, some Europeans vacation for the whole month. This seems a civilized approach to dealing with the hazy, hot, and humid weather. Here in America, as we’re struck helpless by ragweed allergies (page 35) and excess squash piled on countertops (recipes on page 30), we’re gearing up. Our minds, prompted by the calendar’s countdown as well as the back-to-school sales, anticipate the start of what, for many, feels like a fresh new year. To better prepare students of all ages for successful beginnings, learn about the foods, supplements, and personal care items that won our Back-toSchool Essentials Awards on page 21. For those who’ve already forgotten more than the youngsters know, the article on sharpening memory (page 40) may be of interest. Ditto the article on dealing with chronic pain that comes from inflammation (page 24). Wherever you are in life’s journey, you deserve to kick back and enjoy the rest of summer. Do that with the perfect glass of iced tea, recipe on page 51. To your health,

Lynn Tryba

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 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 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); ©2018 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

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

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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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KEEPING SHARP

Fitness matters

FOR BRAIN HEALTH

Getting into better shape may improve brain health and “slow down the aging process,” says neurologist Kan Ding, MD, who authored a 2018 study. Her research showed that lower fitness levels lead to faster deterioration of vital nerve fibers in the brain. This leads to cognitive decline— including the types of memory problems seen in people with dementia. Dr. Ding and her team studied older adults who showed early signs of memory loss. They found that those with lower fitness levels also had lower levels of nerve fibers that are used by neurons to communicate throughout the brain. The scientists used brain imaging and measures of cardiorespiratory fitness as a baseline, and conducted memory tests to establish a correlation between exercise, brain health, and cognition. SOURCE “Poor Fitness Linked to Weaker Brain Fiber, Higher Dementia Risk,” UT Southwestern Medical Center, 2/14/18

PREVENTION

DIABETES WATCH Of the more than 84 million American adults who have prediabetes, only about 10 percent know it. Having prediabetes means that blood sugar levels are mildly elevated. The condition often progresses to Type 2 diabetes. A healthy diet, exercise, and loss of weight can help prevent prediabetes and Type 2 diabetes. SOURCE “Wellness Facts,” University of California Berkeley Wellness Letter, 6/18

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PRODUCE AISLE

Try these INFLAMMATION BUSTERS Chronic low-grade inflammation in the body can lead to a wide array of diseases, including cancer, diabetes, rheumatoid arthritis, and heart conditions. The Environmental Nutrition newsletter recently identified some top inflammation-fighting foods. Consider adding these to your lineup: nB  roccoli and other cruciferous veggies (Brussels sprouts, kale) nW  heat berries (add to salads) nE  xtra virgin olive oil nL  entils (aim for four servings a week of these and other legumes) n Salmon (rich in omega-3 fatty acids) n Grapefruit (they’re good broiled too) n Brazil nuts n Turmeric (for seasoning soups and stews) SOURCE “Tame the Flame of Inflammation” by Matthew Kadey, Environmental Nutrition, 2018

DID YOU KNOW? Yogurt appears to reduce inflammation by improving the condition of the intestinal lining, preventing pro-inflammatory molecules from entering the bloodstream. Researchers had women eat 12 ounces of low-fat yogurt per day for nine weeks and found “a general anti-inflammatory effect.” They also determined that eating yogurt before a meal led to improved post-meal metabolism. SOURCE “Study Shows Yogurt May Dampen Chronic Inflammation Linked to Multiple Diseases,” University of Wisconsin-Madison, 5/14/18

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TASTE OF SUMMER

Shake the SALT HABIT With summer produce at its peak of freshness, enhancing its flavor with salt is not necessary. In fact, overuse of salt may cause the body to retain water, which can increase blood pressure. The editors of HEALTHbeat from Harvard Medical School advise shopping for in-season produce year round to maximize flavor. They also offer these tips for cutting back on salt: n Use spices, herbs, citrus, and vinegars to enhance flavor. n Add rich flavor with healthy fats from nuts, avocados, and olive, canola, and soybean oils. n Sear, sauté, or roast vegetables to bring out their natural sweetness. Those methods also enhance the tastes of fish and chicken. Since breads tend to be high in salt, opt for other wholegrain dishes some of the time. SOURCE “5 Ways to Use Less Salt,” HEALTHbeat, Harvard Medical School, 5/3/18

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WOMEN’S HEALTH

Acupuncture may ease HOT FLASHES Acupuncture appears to reduce the frequency and severity of hot flashes and night sweats—vasomotor symptoms associated with menopause. Women who underwent acupuncture in a 2018 study also reported improvements in their health-related quality of life. Researchers evaluated studies that tested acupuncture’s effectiveness for treating vasomotor symptoms as well as any negative effects. They determined that the practice “presents real promise for patients wrestling with bothersome vasomotor symptoms.” SELECTED SOURCES “Can Acupuncture Help Alleviate Menopausal Symptoms?” Journal of Alternative and Complementary Medicine, 3/20/18 n “Vasomotor Symptoms and Menopause . . .” by R.C. Thurston and H. Joffe, Obstet Gynecol Clin North Am, 9/11

For over 20 years, Irwin Naturals has formulated “best-in-class” supplements that address a wide spectrum of health needs. Our extensive line uses an all-liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. Check out some of the latest additions to our family of products below. If you are not yet familiar with the entire breadth of this amazing health-conscious brand, check us out at www.IrwinNaturals.com, and put yourself on the path to better health.

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Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption activity) and/or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363, Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only.

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Follow Us On...

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NATURAL BEAUTY B Y D AV E C L A R K E

DARK MAGIC ACTIVATED CHARCOAL CLEANSES AND PURIFIES YOU’RE LIKELY FAMILIAR WITH NATURAL PRODUCTS THAT USE ACTIVATED CHARCOAL. IN RECENT YEARS, THE DETOXIFYING BLACK POWDER HAS BEEN ADDED TO ALL MANNER OF PERSONAL CARE ITEMS, INCLUDING EXFOLIATING MASKS, FACIAL CLEANSERS, SHAMPOOS, AND DEODORANTS. Every Man Jack even combines two equally trendy items—activated charcoal and facial sheet masks—in its Oil Defense Collection for men. The powder is also widely popular in toothpaste form. Having a mouth full of what looks like ashes can be downright disturbing during brushing. It leaves a mess in the sink and eventually stains toothbrushes. Despite these

aesthetic challenges, activated charcoal wins fans because it works gently to lift stains from teeth and leaves a long-lasting fresh feeling in the mouth. Activated charcoal is not the same as the chemical-laden charcoal used in barbecue grills, which should never be ingested. Also known as activated carbon, activated charcoal has a long medical history of use as a detoxifier in cases of poisonings and drug overdoses. The ingredient attaches to toxins in the stomach, binding with and flushing them from the body before they can be absorbed into the bloodstream. It’s also been used in water filtration systems to remove environmental pollutants from water sources. As a beauty ingredient, the thinking is the same: Bind with toxins and purify what gets left behind. With its antibacterial and antifungal properties, activated charcoal makes an ideal addition to skin and hair products, especially for those contending with acne or dandruff. You may not want to use charcoal products daily, as they can be drying if they are not paired with hydrating ingredients. Check the labels and proceed accordingly. If you’re using a charcoal toothpaste, remember not to scrub too hard as activated carbon is naturally abrasive. TFL

SELECTED SOURCES “The Antibacterial Activity of Activated Carbon . . .” by M.Karnib et al., Int J Curr Microbiol App Sci, 2013 n “Performance Evaluation of Powdered Activated Carbon for Removing 28 Types of Antibiotics from Water” by X. Zhang et al., J Environ Manage, 5/1/16 n “Top 10 Activated Charcoal Uses & Benefits,” www.DrAxe.com

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RECIPE

• 2 thick slices of country bread • 1 tbsp preserves of your choice (we love D’arbo Rose Apricot Fruit Spread!) • 3 tbsp sunflower seed butter • 1 small banana sliced • Honey drizzled to taste • 1 tbsp softened butter

Grilled Elvis Sunflower Seed Butter and Jelly Makes 1 Serving

1. Spread the preserves on one slice of bread and the sunflower seed butter on the other slice. Layer the banana on the sunflower seed buttered slice of bread and drizzle with honey. Top with the preserve slice, then butter the top of each slice of bread. 2. Heat a cast iron pan until very hot, then grill each side of the sandwich until thoroughly heated through. 3. Let cool, then place in an If You Care Sandwich Bag and pack to go!

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

BACK TO SCHOOL WITHOUT GLUTEN

© ELISA WATSON 2017

THE START OF A NEW SCHOOL YEAR IS A STRESSFUL TIME FOR KIDS, AND IT CAN ALSO CAUSE BOUTS OF ANXIETY FOR PARENTS—ESPECIALLY THOSE WHOSE CHILDREN CAN’T EAT GLUTEN. FORTUNATELY, THERE ARE WAYS TO CONTROL YOUR CHILD’S GLUTEN EXPOSURE.

■  Identify risks. Field trips, cafeteria lunches, cooking classes, sporting events, and clubs are some of the situations where gluten may be present. Be sure your child knows exactly what foods are off-limits. ■  Inform teachers and school administrators. Request meetings with your child’s teachers and principal. Detail your child’s diet, and stress the severity of accidental gluten exposure. If you can, meet before the school year starts. ■  Know what will be served for school lunches. Find out from the school dietitian, or person in charge of food preparation, what the lunch menus will be. Discuss the options with your child. You may be more comfortable making his or her lunches. Be sure your child understands

why swapping food with other kids is not safe. Keep your child’s lunchbox offerings fun and interesting; they’ll be less likely to swap. ■  O  btain a birthday schedule. Know in advance when classroom parties will be held. This helps you prepare and coordinate with other parents. ■  P  rovide gluten-free treats for the classroom. There will be instances when someone unexpectedly brings in gluten-filled treats for the classroom, or your child’s supply of gluten-free treats runs out. While this will be disappointing, teach kids to politely decline anything with gluten. You’ll both feel better for it. SELECTED SOURCES “10 Tips for the New School Year” by Emily Hutton, www. GlutenFreeLiving.com, 9/9/13 n “The Kids Are Back In School . . .” by Danna Korn, www.Celiac.com

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Quinoa, Buckwheat & Tahini Lunchbox Bars dGnV From Bliss Bites by Kate Bradley ($14.99, Hardie Grant Books, 2018)

15 minutes prep time + 2K hours set time + 24 hours buckwheat activating time n makes 14

3. Line the base of an 8x6-inch baking tin with unbleached parchment paper. Transfer mixture to tin, pressing it firmly and evenly over tin base. Refrigerate for about 2K hours, or until firm. Pour melted chocolate over the mix and return to fridge to set.

12 medjool dates, pitted K c hemp seeds or sesame seeds M c tahini 2 K Tbsp coconut oil 2 Tbsp raw honey Pinch sea salt flakes 1 c puffed quinoa M c pepitas (pumpkin seeds) L c activated buckwheat* L c sunflower seeds Topping 2 ¾ oz raw chocolate, melted and cooled

4. Cut into 14 even-sized bars and transfer to an airtight container in fridge or freezer. Bars will keep for up to 2 weeks in the fridge; a couple of months in the freezer.

1. Place dates, hemp seeds, tahini, coconut oil, honey, and salt in a food processor or blender. Process until smooth. 2. Transfer to mixing bowl and add puffed quinoa, pepitas, activated buckwheat, and sunflower seeds. You may need to get your clean hands in there to properly mix.

*Activating buckwheat helps to break down chemical compounds that interfere with nutrient absorption. It also helps start the sprouting, or germination process, which makes it easier to digest. To activate buckwheat, place it in a bowl and cover with water. Add 2 teaspoons salt to the water and mix well. Cover bowl with a dish towel and leave to soak for 7 to 12 hours, or overnight. Strain buckwheat, and

spread it out on a baking tray. Transfer to an oven preheated to the lowest possible temperature (120° to 150°) and leave to dry for 12 to 24 hours. Ensure buckwheat is completely dry and crunchy before removing from the oven. Store in an airtight container in the refrigerator or in a sterilized jar at room temperature for up to 3 months. Kitchen Note: For super-firm bars, substitute the coconut oil with 1K ounces melted cacao butter. Per serving (1 bar): 282 Calories, 7 g Protein, 32 g Carbohydrates, 5 g Fiber, 17 g Total fat (5 g sat), 37 mg Sodium, HHH Phosphorus, HH Magnesium, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Iron, Potassium, Zinc

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ESSENTIALS AWARD WINNER 2018

THE 2018 TASTE FOR LIFE BACK-TO-SCHOOL ESSENTIALS

AWARDS

Back-to-school butterflies accompany the beginning of each new school year. From grade school through college, it seems there’s always something to be anxious about. Kids worry about their test scores, their looks, and their athletic performance. Parents are concerned about nutrition. Here, we showcase excellent products that can help smooth out the bumps of academic re-entry.

FOOD

Eden Foods Organic Spicy Pumpkin Dry Roasted Seeds are lowsodium snacks with sass! Spices add zing to proteinand fiber-rich pepitas.

Emmy’s Organics Vanilla Bean Coconut Cookies scored as “stellar” in our office taste tests. These paleo-friendly superfood bites have no artificial ingredients and are free of animal products, gluten, and soy.

Toast Rudi’s Organic Bakery Rocky Mountain Sourdough Bread, cover with your favorite spread, and you’ve got an “oh, baby!” breakfast experience.

Late July Snacks Jalapeño Lime Tortilla Chips made with organic corn are so tasty that it’s hard to stop eating them! Do not leave children unattended around an open bag!

Stonyfield Organic Strawberry Beet Berry Whole Milk Yogurt pouches make wonderful portable snacks crammed with the goodness of fruit, vegetables, yogurt, and probiotics.

MaraNatha Organic Raw Almond Butter tastes of nothing but wholesome nut flavor. Filling and a good source of protein.

Wedderspoon Raw Manuka Honey On the Go K Factor 16 helps soothe sore throats and coughs. Single-serve packets open cleanly, with no mess, and can be added to hot beverages or eaten on the go.

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Ready in just five minutes, NOW Foods Ellyndale Q Cups Organic Quinoa make great alternatives to midnight pizza for hungry college students. Fill up on protein and fiber with this convenient snack.

Wild Planet Organic Roasted Chicken Breast offers 12 grams of protein per serving of USDA Certified Organic, Certified Humane Raised and Handled freerange chicken fed nonGMO corn.

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ACCESSORIES

BONE HEALTH

BRAIN SUPPORT

IMMUNE SUPPORT

Klean Kanteen Insulated Kid Classic 12-ounce water bottle keeps drinks hot for 12 hours and iced for 40 hours—perfect for busy kids with afterschool activities.

Carlson Kid’s Super Daily D3 + K2 liquid vitamin drops use vitamin K2 as MK-7 to direct calcium into bones. D3 and K2 are key nutrients in supporting strong bones and teeth.

The teenage diet is woefully lacking in fish. Nordic Naturals Ultimate Omega 2X Teen supports cognitive development, learning, and mood in ages 12 to 18. Easyto-swallow mini softgels.

American Health Ester-C kid stiks Multivitamin & Mineral Supplement makes supporting children’s immune health easy. Kids enjoy drinking these tasty, easy-to-mix formulas.

Buried Treasure Liquid Nutrients Children’s ACF Rapid Immune Recovery Immune Support combines elderberry, echinacea, vitamin C, and zinc to battle cold and flu season.

PROBIOTICS

PROTEIN SHAKE

VISION SUPPORT

Flora Floradix Kinder Love Children’s Multivitamin Liquid Herbal Extract Formula gives kids the nutrients they need in an easy-to-digest, naturally sweetened formula.

Wakunaga Kid’s Kyo-Dophilus Healthy Digestion & Immune Protection combines three strains of beneficial bacteria in one-a-day vanilla chewables.

PlantFusion Complete Protein Chocolate Shake delivers 21 grams of plant protein, 4,500 milligrams of branched chain amino acids, and digestive enzymes. Perfect for young athletes.

Staring at computer screens increases free radical production. Twinlab Ocuguard Blutein Protection delivers clinically proven eyesupportive nutrients.

Alaffia Authentic African Black Soap All-In-1 is a true multitasker! It can be used as a facial cleanser, shaving cream, shampoo, and body wash. Certified Fair Trade ingredients.

Herbatint Royal Cream Regenerating Conditioner uses natural ingredients and oils to revitalize and deeply nourish color-treated hair, for softness and shine.

Oral Essentials Clean & Fresh Mouthwash uses essential oils, minerals from the Dead Sea, and xylitol to freshen breath and strengthen teeth.

South of France Natural Body Care Lemon Verbena Hand Wash makes getting rid of germs a spa-like experience that leaves hands soft and clean.

VITAMIN D3

WELLNESS

MULTIVITAMIN/MINERAL

Bluebonnet Nutrition Super Earth Rainforest Animalz Whole Food Based Multiple Animalz-Shaped Chewables delight children and supply vitamins and minerals made from superfruits and veggies.

PERSONAL CARE

Acure Organics Incredibly Clear Cleansing Stick uses nourishing ingredients like rosehip oil to make removing makeup a breeze. Free of parabens, sulfates, and phthalates.

STRESS

ESSENTIALS AWARD WINNER 2018

Bach Kids Rescue Remedy is an alcohol-free homeopathic stress-relief formula for children based on the Bach Flower Remedy system.

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No one is exempt from anxiety during back-to-school time! EuroPharma Terry Naturally AnxioCalm is a clinically proven echinacea strain that can help with restless sleep, nervous tension, and stress.

As the days grow shorter, it’s important that kids get enough vitamin D3. Natural Factors Big Friends Chewable Vitamin D3 delivers 400 IU for immunity support and bone health.

CV Sciences Plus +CBD Oil Drops Gold Formula Goji Blueberry delivers hempderived CBD oil to support the body’s endocannabinoid system for stressed college students.

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

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What’s on your fields?

Join us to make every field in america organic and free from the use of harmful pesticides. With the purchase of any Kids or yobaby multipack* a contribution will be made, up to $50,000, to help communities transitioning to organic field maintenance. Stonyfield.com/playfree Expiration Date: 8/31/18 Do Not Double

save $1.0o off Any 3 (THREE) Stonyfield® Organic Pouches or 1 (ONE) Multipack or Large Cup (24-32oz)* Not subject to doubling. Void if sold, reproduced, altered, or expired and wherever taxed, regulated, restricted or prohibited by law. Limit one coupon per purchase of specified product(s). Consumer pays applicable sales tax. Coupon may not be combined with any other offer. Coupons not properly redeemed will be voided. Retailer: For each coupon accepted as an authorized agent we will pay you the face value of the coupon plus 8 cents handling. Invoices proving purchase of sufficient stock to cover all coupons redeemed must be shown upon request. Cash value 1/20 cent. Redeem by mail to: Stonyfield Farm, Inc., CMS Dept. # 52159, One Fawcett Drive, Del Rio, TX 78840. Void in LA & NV. © 2018 Stonyfield Farm, Inc.

*From 8/19 to 9/01/18, Stonyfield Organic will contribute $.05 for each Kids and Yobaby Multipack-Cups 4oz 6-Pk, Tubes 2oz 8 & 16-Pk, Drinks 3.1oz 6 & 12-Pk and Pouches 3.5oz 4-Pk. Single serve pouches and large cups not included in the contribution offer. $50,000 will be based on IRI MULO data. ©2018 Stonyfield Farm, Inc.

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BY MARIA NOËL GROVES, RH (AHG)

YOUR

ANTI-INFLAMMATION PLAN SAFEGUARD YOURSELF AGAINST DISEASE Inflammation lies at the root of many chronic conditions and diseases, including pain, heart disease, diabetes, cancer, autoimmune disease, Alzheimer’s and other dementias. While each of these conditions is complicated and multifaceted, warranting an individualized approach, we can often make major improvements in our health by adopting an antiinflammatory lifestyle. This reduces the risk of developing disease and can help manage pre-existing conditions. 24 tasteforlife

Maria Noël Groves, RH (AHG), author of Body into Balance: An Herbal Guide to Holistic Self Care and the forthcoming Grow Your Own Herbal Remedies, is a New Hampshire-based registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the book, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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ANTI-INFLAMMATORY DIET & LIFESTYLE Every piece of food you put into your mouth has the potential to amp up or reduce inflammation in your body. While the diet gurus debate diets ranging from paleo to vegan to Weston A. Price, you can take a wide-angle approach. Balance your meals with produce (half your plate), protein, and a little bit of whole-food carbs at every meal. ✔ Increase: Vegetables of all kinds; some fruit (especially berries); wild, coldwater fatty fish (salmon, sardines, herring, mackerel); nuts and seeds (especially sprouted); healthy fats (avocados, olive oil); cooked mushrooms; carbohydrates primarily from root vegetables and winter squash; adequate hydration. In moderation: green or white tea, red wine, dark chocolate. ✔ If they agree with you: Beans and legumes (highfiber complex carbs with protein); whole, gluten-free grains; nightshade family vegetables (potatoes, tomatoes, peppers, eggplant); eggs. And, in moderation, only if they agree with you: wild or pasture-raised animal products and dairy, gluten-containing whole grains. ✔ Limit or avoid: Excessive animal products, factory-­ farmed animal products, processed/packaged food, high-glycemic food, white flour (not only wheat but also most gluten-free flours and starches), sugar, grilled food (especially meats and carbs), artificial anything, anything you’re allergic or sensitive to. Daily movement and exercise has profound antiinflammatory effects. Mind-body balance through stress reduction, meditation, deep breathing exercises, yoga, or t’ai chi is also helpful. Don’t drink excessively or smoke. Aim to get seven to nine hours of sleep nightly.

ANTI-INFLAMMATORY SUPPLEMENTS & SUPERFOODS Anti-inflammatory substances often work better together than they do as single-shot “miracle pills.” As antioxidants, having a mix helps them refresh one another and target oxidative stress in different areas of the body. Antioxidants also help turn on your body’s own antioxidant systems and promote a decrease of inflammation. Turmeric: This bright yellow spice offers potent anti-­ inflammatory properties, with both traditional use and modern science confirming its benefit in a wide range of inflammation-induced diseases including osteoarthritis, cancer, heart disease, and Alzheimer’s disease. In one study of 367 people with knee osteoarthritis, 1,500 mg of turmeric extract daily for four weeks worked as well as 1,200 mg of ibuprofen with fewer gastrointestinal side effects. Turmeric and its constituent curcumin inhibit infla­m­ mation via several pathways. Most attention has been given

to the compound curcumin in turmeric, but other, noncurcumin constituents in turmeric also show anti-inflammatory benefits. Various supplements and extracts exist on the market. Follow label directions or take K to 1 teaspoon or more of the dried powder per day in food, smoothies, or heated milk. The powder blends well with fellow anti-inflammatory herbs: ginger, cinnamon, and a pinch of black pepper to increase bioavailability. Green tea: All forms of the tea plant (Camellia sinensis) offer anti-inflammatory properties, but green and white tea tend to be the most antioxidant rich. Both the whole tea and the compound epigallocatechin-3-gallate (EGCG) offer anti-inflammatory activity that targets cancer, obesity, cardiovascular disease, and neurodegenerative disease. For even better inflammation and stress support as well as a flavor boost, consider combining green tea with holy basil (Ocimum sanctum, syn. O. tenuiflorum), also known as tulsi. Aim for 16 to 32 ounces of tea daily; decaf offers some benefits. Although green tea extracts show great promise in studies, a handful of reports link them (but not the tea beverage) to liver toxicity. Pure berry juice: In general, fruit juice can promote inflammation because it contains so much sugar, even if it’s made with 100 percent juice. However, several antioxidant-rich juices offer less sugar and more anti-inflamma­ tory punch. These include tart cherry juice, blueberry juice, pomegranate juice, and aronia berry juice. Tart cherry juice reduces exertion-induced inflammation and pain post-­ exercise and improves sleep. Pomegranate offers benefits in rheumatoid arthritis, osteoarthritis, prostate and breast cancer prevention, and exercise-induced pain. Consider aronia or blueberry juice for blood pressure reduction, vein health, and urinary tract infection prevention. Check the back ingredients label to ensure no filler juices like apple, pear, or grape have been added: Even all-natural brands can have misleading front labels. Aim for 8 ounces morning and night, 1 ounce of juice concentrate, or an equivalent pill form. TFL SELECTED SOURCES “Anti-inflammatory Action of Green Tea” by T. Ohishi et al., Bentham Science, 9/8/16 n “Black Chokeberry Juice (Aronia melanocarpa) Reduces Incidences of Urinary Tract Infection . . .” by M. Handeland et al., 6/14; “Consumption of Chokeberry (Aronia mitschurinii) Products Modestly Lowered Blood Pressure and Reduced Low-Grade Inflammation in Patients with Mildly Elevated Blood Pressure” by B.M. Loo et al., Nutr Res, 11/16 n Body into Balance by Maria Noël Groves ($24.95, Storey Publishing 2016) n “Curcumin, Inflammation, and Chronic Disease: How Are They Linked?” by H. Yan et al., Molecules, 2015 n “Curcumin-Free Turmeric Exhibits Anti-inflammatory and Anticancer Activities . . .” by B.B. Aggarwal et al., Mol Nutr Food Res, 9/13 n “Effect of Green Tea Supplements on Liver Enzyme Elevation . . .” by Z. Yu et al., Cancer Prev Res (Phila), 10/17 n “Effect of Tart Cherry Juice (Prunus cerasus) on Melatonin Levels and Enhanced Sleep Quality” by G. Howatson et al., 12/12; “Pomegranate Extract Alleviates Disease Activity and Some Blood Biomarkers of Inflammation and Oxidative Stress in Rheumatoid Arthritis Patients” by M. Ghavipour et al., Eur J Clin Nutr, 1/17 n “Efficacy and Safety of Curcuma domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis . . .” by V. Kuptniratsaikul et al., Clin Interv Aging, 2014 n “Influence of Tart Cherry Juice on Indices of Recovery Following Marathon Running” by G. Howatson, Scand J Med Sci Sports, 12/10 www.tas teforl i fe.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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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.

150 mcg 200 mcg 300 mcg 400 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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.

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.

FOLATE/FOLIC ACID

b6 b9

1–3 yr 0.9 mcg

0.5 mg 0.6 mg 1 mg 1.3 mg (M) 1.2 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat.

Fights stress; enhances stamina.

b5

PANTOTHENIC ACID

14 mg (F) 2 mg 3 mg 4 mg 5 mg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

NIACIN

6 mg 8 mg 12 mg 16 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M) 1 mg (F)

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

1–3 yr 4–8 yr 9–13 yr 14–18 yr

b3

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

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M) 1 mg (F)

30 mcg 55 mcg 60 mcg 75 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

1–3 yr 4–8 yr 9–13 yr 14–18 yr

6 milligrams (mg) 7 mg 11 mg 15 mg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

RIBOFLAVIN

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

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 yr 9–13 yr 14–18 yr

RDA/DIETARY INTAKE

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

b2

THIAMINE

b1

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

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

Fish liver oil; manufactured in the body from brightly colored fruit and veggies.

Controls calcium levels; critical for bone and tooth development.

Water-Soluble Vitamins

k

D–ALPHA TOCOPHEROL

d e

a Antioxidant needed for eye and skin health.

Fat-Soluble Vitamins Note that some nutrient recommendations vary for males (M) and females (F).

VITAMIN/MINERAL

annual kids’ nutrition chart ®

tasteforlife

2018


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3 mg 5 mg 8 mg 11 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr 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.

9 mg (F)

20 mcg 30 mcg 40 mcg 55 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains.

Important for thyroid gland function.

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

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” 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

zinc

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 yr 9–13 yr 14–18 yr

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

manganese

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

Dairy, fish, leafy greens, meat, seafood.

Vital for enzyme activity and energy production.

magnesium

15 mg (F) 80 mg 130 mg 240 mg 410 mg (M) 360 mg (F)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

iron

7 mg 10 mg 8 mg 11 mg (M)

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

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

65 mg (F)

340 mcg 440 mcg 700 mcg 890 mcg

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

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

copper

1–3 yr 700 mg 4–8 yr 1,000 mg 9–13 yr 1,300 mg

15 mg 25 mg 45 mg 75 mg (M)

8 mcg 12 mcg 20 mcg 25 mcg

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

0.9 mcg 1.2 mcg 1.8 mcg 2.4 mcg

1–3 yr 4–8 yr 9–13 yr 14–18 yr

1–3 yr 4–8 yr 9–13 yr 14–18 yr

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

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

calcium

Important Minerals

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

biotin Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as antiinflammatory action.

Brewer’s yeast, fruit, 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.

14–18 yr 400 mcg


© VICTOR PROTASIO

B Y L I S A FA B I A N

If you find yourself overwhelmed with zucchini and yellow squash toward summer’s end, look no further than these recipes to help lighten your load. Even if you don’t have a surplus crowding your kitchen counters, take advantage of in-season squash to make these healthy and flavorful dishes.

RICOTTA AND ZUCCHINI FLATBREAD nV From The All-New Fresh Food Fast from the editors of Cooking Light ($25.99, Oxmoor House, 2018)

15 minutes prep time n serves 4

2 whole-wheat naan (about 8.8 oz) 2 Tbsp olive oil, divided 4K oz part-skim ricotta cheese W tsp kosher salt N tsp black pepper 2 small zucchini, cut into thin ribbons (about 10 oz) 1K c cherry tomatoes (about 12 oz), halved 1 oz crumbled goat cheese (about N c) 2 Tbsp fresh basil leaves (optional) 1. Preheat broiler with oven rack 5 inches from heat. Brush naan with 1 tablespoon of the oil. Place naan on a baking sheet. Broil until lightly toasted, 1 minute per side. 2. Spread ricotta over warm naan. Sprinkle with salt and pepper. 3. Top with zucchini, tomatoes, and goat cheese. Return to oven, and broil just until topping begins to brown, about 3 minutes. 4. Drizzle with remaining 1 tablespoon oil, and, if desired, top with basil. Cut each naan in half. Kitchen Note: Whole-wheat naan can burn quickly under the broiler, so be sure to keep your eye on it. Per serving: 296 Calories, 11 g Protein, 33 g Carbohydrates, 6 g Fiber, 14 g Total fat (4 g sat), 582 mg Sodium, HHHH Vitamin C, HH Vitamin K, H Vitamin B6, Calcium, Potassium, Phosphorus

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SHAVED ZUCCHINI SALAD WITH CARROT TOPS AND FENNEL SEED DUKKAH dGV

© PENNY DE LOS SANTOS

From Cooking with Scraps by Lindsay-Jean Hard ($19.95, Workman Publishing, available October 2018)

35 minutes prep time n serves 4

For the Dukkah 2 Tbsp sesame seeds 1 Tbsp whole cumin seeds 2 tsp whole fennel seeds 1K tsp coriander seeds N c shelled, roasted pistachio nuts K tsp freshly ground black pepper K tsp fine-grain sea salt For the Salad Greens from one medium-size bunch of carrots 2 medium-size zucchini or yellow squash 2 medium carrots, shaved (optional) N tsp fine-grain sea salt Extra-virgin olive oil K medium-size lemon 1.  In a medium-size saucepan, toast sesame seeds, cumin seeds, fennel seeds, and coriander seeds over medium heat until sesame seeds are lightly browned and mixture smells fragrant, 2 to 3 minutes. Let cool slightly in pan. 2.  Place seed mixture in a mortar and pestle, and crush to break down seeds. Add pistachios and gently pound until nut pieces become peppercorn-size or smaller. Mix in pepper and the K teaspoon of salt and set dukkah aside. 3. Trim off bottom stems of carrot greens that have no leaves. 4. Fill a medium-size pot with water and bring it to a boil over high heat. Prepare an ice bath: Fill a medium-size bowl with ice and water. 5. Once water is boiling, add carrot greens to pot—pushing down with tongs to make sure they all get in the water—and blanch for 1 minute. Drain pot into a colander and use tongs to transfer greens to ice bath to stop cooking process. Let greens cool completely. 6. Squeeze any remaining water from greens, roughly chop them, and set aside. 7. Cut zucchini lengthwise into thin ribbons using a sharp knife, vegetable peeler, mandoline (watch your fingers!), or a spiralizer. 8. Spread out zucchini on a platter, sprinkle carrot greens over zucchini, and then sprinkle with shaved carrots, if using, and remaining salt (you might not need the full K teaspoon). Drizzle with oil and squeeze lemon juice over everything. Generously sprinkle dukkah over top and serve family-style. Kitchen Note: The ingredient dukkah is an Egyptian nut-andspice blend. This one isn’t as traditional because it includes fennel seeds, but the fennel seeds complement the bitter carrot greens. If you have extra dukkah left over, it’s a handy condiment to have around for sprinkling on other salads, hard-boiled eggs, or—as it is traditionally served—an easy appetizer with crusty bread and olive oil (dip the bread in olive oil first and then in the dukkah).  Per serving: 145 Calories, 5 g Protein, 12 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat), 383 mg Sodium, HHHH Vitamin C, HHH Vitamin A, HH Vitamin B6, K, H Vitamin B1 (thiamine), Calcium, Iron, Magnesium, Phosphorus, Potassium

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

For a guide to nutrition breakdowns, see page 6. www.tas teforl i fe.com AUGUST 2018 tasteforlife 31

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continued from page 31 @ 2018 CLARE WINFIELD

SUMMER IS HERE

SAVE YO U R

SKIN tasteforlife.com/ SAVE-YOUR-SKIN

FILLING ZUCCHINI BREAD MUFFINS dGV From Gluten Free, Naturally by Caroline Byron ($24.95, Kyle Books, 2018)

35 minutes prep time n makes 9 muffins

M c ground almonds K c quinoa flakes K c sorghum flour N c tapioca starch 2 tsp gluten-free baking powder O tsp xanthan gum O tsp sea salt

K tsp ground cinnamon K c maple syrup N c coconut oil, melted 2 free-range eggs 1 tsp vanilla extract 1 zucchini, grated

1. Preheat oven to 350°. Line 9 cups in a muffin pan with muffin wrappers or parchment paper. Mix dry ingredients together in a bowl. Whisk maple syrup, coconut oil, eggs, and vanilla extract in a separate bowl, and then slowly add to dry ingredients and mix in. 2. Squeeze any excess water from zucchini and add to mixture. Mix to combine. Spoon mixture to fill muffin cups three-quarters full. 3. Bake for 20 to 25 minutes until golden brown and firm to the touch. Kitchen Note: Remove as much liquid from the zucchini as possible. Once grated, really squeeze the zucchini and drain off any liquid. These muffins can be stored for up to 3 days in an airtight container. Per serving (1 muffin): 257 Calories, 6 g Protein, 31 g Carbohydrates, 3 g Fiber, 13 g Total fat (6 g sat), 207 mg Sodium, HHH Phosphorus, HH Vitamin B2 (riboflavin), H Vitamin E, Calcium, Magnesium

BAKED ZUCCHINI FRIES dGnV From the Taste for Life test kitchen

40 minutes prep time n serves 4

Olive oil 2 large zucchini K c chickpea flour or other glutenfree, nut-free flour K tsp garlic powder K tsp salt

K c nondairy, plain, unsweetened milk (rice, soy, hemp) 1 c gluten-free, vegan breadcrumbs 2 Tbsp nutritional yeast 2 c your favorite marinara sauce, warmed

1. Preheat oven to 450°. Lightly grease a large oven-safe cooling rack with oil. Place cooling rack on a large baking sheet. 2. Cut off ends of each zucchini. Slice each zucchini lengthwise into 8 large fries, leaving skin on. 3. Prepare 3 plates: On first plate, gently whisk together chickpea flour, garlic powder, and salt. On second plate, pour milk. On third plate, stir together breadcrumbs and nutritional yeast. 4. Dip each piece of sliced zucchini assembly-line fashion into the 3 plates. First, dip it lightly into flour mixture, then milk, and finally breadcrumb mixture. Be sure to coat all sides of zucchini with each mixture. Place breaded fries on greased rack placed atop baking sheet. Make sure fries are not touching. 5. Transfer baking sheet to oven. Bake fries for approximately 15 minutes, or until browned and crispy. 6. Serve fries with warmed marinara sauce. Per serving: 350 Calories, 16 g Protein, 64 g Carbohydrates, 8 g Fiber, 5 g Total fat (0 g sat), 347 mg Sodium, HHHHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, HHH Vitamin C, H Iron, Magnesium, Phosphorus, Potassium, Zinc

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

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

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

Hack Your Hay Fever before it levels you.

Ah, August, when the days of summer are lazy, hazy, and making people crazy—with hay fever. Ragweed allergies hit hard this month. The unfortunates are easy to spot—their coughing, watery eyes, sneezing, and fatigue give them away. Among the sufferers are a growing number of middle-aged people who’ve never had hay fever before. Why the sudden uptick of seasonal allergies in the middle aged? Allergy experts posit several reasons. Air pollution has been found to work synergistically with allergens to create more hay fever symptoms. There have also been increasing levels of pollen counts—both in terms of daily averages and “number of days when pollen exceeds a certain limit,” said Harsan Arshad, professor of Allergy and Clinical Immunology at the University of Southampton, in an interview with the Telegraph. In the past, an allergic response may not have been triggered because pollen levels were lower. Climate change is also causing an increase in allergies. The Union of Concerned Scientists reported that “[c]arbon dioxide, the heat-trapping gas that is the primary cause of our warming planet, increases the growth rate of many plants and increases the amount and potency of pollen. Rising temperatures extend the growing season and the duration of allergy season.” Fortunately, there are many ways to fight hay fever naturally.

Heavy Hitters

Extracts of the herbs stinging nettle and butterbur help relieve seasonal allergy symptoms. Nettle decreases inflammation and acts as an antihistamine. Butterbur also works as an antihistamine, and research shows it can be as effective as Zyrtec and Allegra— without as much drowsiness or fatigue. If you want to try butterbur, look for Petadolex; this is a special extract of the herb that removes the liver-toxic pyrrolizidine alkaloids from its roots.

Garlic & More

This common kitchen herb helps treat allergy-related sinus congestion and coughs. With more than 70 active ingredients, garlic can also help reduce inflammation and boost the immune system. Other remedies for seasonal allergies include Pycnogenol, a pine bark extract rich in antioxidants, and bromelain, an enzyme derived from pineapple that can reduce nasal swelling and inflammation. www.tas teforl i fe.com

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continued from page 35

Medicinal Mushrooms

“Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances,” said herbalist Maria Noël Groves. “Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen.” To do so, Groves recommends medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root. All appear to strengthen the immune system, she said.

Homeopathy v. Hay Fever

Researchers have found certain homeopathic treatments help with hay fever. One study showed that hay fever symptoms were better reduced by a homeopathic remedy compared to placebo. In another study of patients with hay fever, the authors found that “the homeopathy group had a significant objective improvement in nasal airflow compared with placebo group.”

Lifestyle Hacks

In the battle of human versus ragweed, more than herbs are needed. Saline sprays or xylitol sprays help unclog the nose, reduce inflammation, decrease postnasal drip, and flush away allergens. A neti pot works similarly. Wraparound sunglasses can protect eyes from pollen as can eye drops. During a high pollen day, take a shower when you get home and change your clothing. Keep windows shut as much as possible. Avoid doing yard work. Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. In addition to garlic, eat broccoli, citrus fruits, onion, and leafy greens like collards and kale. TFL SELECTED SOURCES Body into Balance by Maria Noël Groves, RH ($24.95, Storey Publishing, 2016) n “A Changing Climate Worsens Allergy Symptoms,” Union of Concerned Scientists n “The Four Seasons of Hay Fever” by Daniel Schwartz, CBC News, www.CBC.ca, 5/24/11 n “Randomised Placebo-Controlled Trials of Individualized Homeopathic Treatment . . .” by R.T. Mathie et al., Syst Rev, 12/14 n “Why Are So Many People Suddenly Suffering from Hay Fever in Middle Age?” by Victoria Lambert, www.Telegraph.co.uk, 4/17/17

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way to make a difference is to concentrate the way that curcumin is absorbed into the bloodstream, so it can get to work helping you feel your best. The curcumin in Curamin is backed by scientific and clinical research. In fact, it has 32 published studies to back it up—more than any other enhanced absorption curcumin in the world. You can have confidence in its ability to relieve pain.*† Unique Boswellia—A Pain Relief Partner*† The second herb in this combo is a specialized extract of Boswellia serrata. Like the curcumin in Curamin, this boswellia extract is well above the ordinary. What makes this boswellia special is that it has been standardized to deliver a more concentrated level of a compound called acetyl-11-keto-beta-boswellic acid. You can simply remember it as “AKBA.” Unstandardized boswellia supplements might only contain one percent of the compound—ours contains at least ten percent AKBA and 70 percent beneficial boswellic acids overall.

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IN PARTNERSHIP WITH

! s g u B The BY KELLI ANN WILSON Scientists have been studying the immune-supporting properties of probiotics for some time.* Previous research suggests that regular use of probiotics by children keeps them healthy. They provide a source of good bacteria, the wholesome kind children need to contribute to positive microflora in their body*. With 70% of immune cells located in the digestive system, the challenge isn’t getting probiotics to work—it’s getting children to take them. Read more on our site! * These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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

HOW TO DELAY

Mental Decline NATURAL REMEDIES TO THE RESCUE

During the aging process, it’s normal for the brain to work less nimbly than in years past. Memory’s inevitable decline starts as early as the 20s, although it’s subtle enough that most people won’t notice losing mental ground until after age 60.

Memory lapses usually start small, such as forgetting why you walked into a room, where you put your car keys, or drawing a blank on an acquaintance’s name. This normal part of the aging process is called age-related cognitive decline, with the main signs being memory problems, less aptitude for learning new information, and difficulty concentrating. People of all ages want to keep their minds sharp— from middle-aged people who may have noticed the first inklings of age-related cognitive decline to older adults concerned with the potential for serious agerelated memory problems. Fortunately, memory experts have found ways to retain brainpower.

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Brain Food Adopting a Mediterranean diet—the cuisine typical of the countries bordering the Mediterranean Sea—may be the most powerful dietary route for preserving gray matter. When nearly 2,000 older individuals and their diets were tracked for many years, the benefits of a Mediterranean diet became clear. As a person’s score (representing how closely they followed a Mediterranean diet) went up, their chances of later experiencing cognitive problems such as dementia went down by 10 percent. The Mediterranean diet also showed a clear benefit in terms of memory, language use, and overall thinking ability. The omega-3 fatty acids in fish account for some of the brainy benefit in this diet. For the greatest benefit, select fatty fish such as salmon, trout, tuna, sardines, and halibut a few times a week. These fish are the richest in a brain-boosting omega-3 fatty acid called DHA. Dietary supplements of omega-3 fatty acids offer a great alternative for those who don’t care to regularly eat fish.

MIND Your Diet A variation of the Mediterranean diet, the MIND diet combines Mediterranean-style eating with the DASH diet (which aims to reduce blood pressure). When people eating foods from this diet were tracked for more than 14 years, clear benefits were documented for retaining verbal memory skills. (See sidebar for the foods you should eat and which to avoid.) Another tasty way to keep your brain humming along? Blueberries. Powerful antioxidants called anthocyanins in blueberries

account for this benefit. Current thinking holds that the anthocyanins boost brain cell connections and communication, as well as the regeneration of brain cells. When older adults with cognitive complaints take either a daily pill of fish oil or anthocyanins, something remarkable happens: Thinking gets clearer. A specialized type of fat called phosphatidylserine (PS) is found in brain cell membranes, where it facilitates communication among brain cells to aid memory and clear thinking. Clinical research has focused on PS for several decades, particularly in connection to cognitive function of older adults. Research suggests that PS supplements can help safeguard brain function in older adults and can also counteract some amount of age-related cognitive decline. PS, when combined with fish oil supplements, improves memory performance in older people.

Herbal Helpers Many herbs have the potential to enhance thinking powers. A growing body of research shows that ginkgo, taken alone and in various combinations with other supplements, benefits cognition. Ginkgo extract supplements show similar effects on cognitive symptoms as that of the dementia medication Aricept, with the advantage of being safer to use. Curcumin, extracted from the herb turmeric, has been shown to prevent cognitive decline in older people supplementing with it. All in all, there are a wide variety of potential brain boosters that can provide modest benefits when it comes to memory and cognition. Thinking a little more clearly has never been easier. TFL

SELECTED SOURCES “Association of Long-Term Adherence to the MIND Diet with Cognitive Function and Cognitive Decline in American Women” by A.M. Berendsen et al., J Nutr Health Aging, 2018 n “Cognitive Response to Fish Oil, Blueberry, and Combined Supplementation in Older Adults with Subjective Cognitive Impairment” by R.K. McNamara et al., Neurobiol Aging, 4/18 n Curcumin and Cognition: a Randomised, Placebo-Controlled, Double-Blind Study of Community-Dwelling Older Adults” by S.R. Rainey-Smith et al., Br J Nutr, 6/16 n “A High Omega-3 Fatty Acid Multinutrient Supplement Benefits Cognition and Mobility in Older Women: A Randomized, Double-Blind, Placebo-Controlled Pilot Study” by S.C. Strike et al., J Gerontol A Biol Sci Med Sci, 2/16 n “The Impact of the Mediterranean Diet on the Cognitive Functioning of Healthy Older Adults: A Systematic Review and Meta-analysis” by D.G. Loughrey et al. Adv Nutr, 7/17 n “Mediterranean Diet and Cognitive Health: Initial Results from the Hellenic Longitudinal Investigation of Ageing and Diet” by C.A. Anastasiou et al., PLOS One, 8/17 n “Similar Treatment Outcomes with Ginkgo biloba Extract EGb761 and Donepezil in Alzheimer’s Dementia in Very Old Age . . .” by M. Rapp et al., Int J Clin Pharmacol Ther, 3/18

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eat for your MIND The MIND diet keeps the mind sharp and helps prevent dementia later in life. It combines the Mediterranean diet with the DASH diet.

10 to eat ✔ Fish ✔ Green, leafy vegetables ✔ All other vegetables ✔ Berries ✔ Nuts ✔ Olive oil ✔ Whole grains ✔ Beans ✔ Poultry ✔ Wine

5 to avoid ✘ Butter and margarine ✘ Cheese ✘ Red meat ✘ Fried food ✘ Pastries and sweets

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FOOD FOR THOUGHT BY KELLI ANN WILSON

CLEAN UP YOUR ACT DISCOVER NEW APPROACHES TO HEALTHY EATING WITH THESE NEW BOOKS

Clean Protein

The Herbalist’s Kitchen

by Kathy Freston & Bruce Friedrich ($27, Hachette Books, 2018)

by Pat Crocker ($24.95, Sterling Epicure, 2018)

Protein is one of the foundations of healthy eating, supporting immunity, hormones, organs, and nerves. But it’s not enough to scarf down any protein source— some are demonstrably better than others. Research suggests that eating the right kind of protein can prevent or even reverse chronic diseases like osteoporosis and diabetes. Food and wellness experts Kathy Freston and Bruce Friedrich offer their take on the protein conundrum in Clean Protein. The duo offers practical lifestyle tips, backed by science, to help you get the protein your body needs. Focused on clean protein superfoods—beans, nuts, and whole grains—the authors debunk common myths about protein and help readers plan how to kick-start a clean protein lifestyle. Also included are more than 40 clean protein recipes, tips for stocking your pantry, ideas for entertaining, and more.

Herbs pack a powerful punch. Their flavor and scent add vitality to our foods and our lives. A celebration of all things herbal is contained within the pages of culinary herbalist Pat Crocker’s new book The Herbalist’s Cookbook. The author of more than 22 cookbooks and the recipient (twice!) of the International Herb Association’s Professional Award, Crocker knows a thing or two about harnessing the power of herbs. She shares her knowledge in this unique cookbook that covers everything from detoxification to gardening. The book is beautifully organized—the history, uses, and benefits of each herb are followed by several recipes that feature that herb. Gorgeous full-color photography and botanical illustrations are sprinkled throughout. If you want to incorporate more herbs into your life, this book will provide you with all the basics—and so much more.

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Discover the transformative power of a balanced, plant-based lifestyle.

GoMacroŽ MacroBars™ are cold-pressed, nut butter-based nutrition bars that offer a chewy and satisfying experience. Our combination of high-protein and plant-based ingredients serve as the perfect way to keep you fueled throughout the day.

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continued from page 43

Your Brain on Plants by Nicolette Perry, PhD, and Elaine Perry, PhD ($16.95, The Experiment, August 2018) Are you looking for an all-in-one guide to everything wonderful that plants can do for your body and mind? Look no further than Nicolette and Elaine Perry’s new book, Your Brain on Plants. Covering everything from calming balms to plant-based pain relievers, this motherdaughter team has compiled detailed summaries for many medicinal plants and herbs, including what they are used for, what the science says about them, and guidelines for using them safely. They also include recipes for cordials, foods, teas, and tinctures that can help you sleep more soundly, feel less stress, boost your memory, and feel your best. The Perrys include information about complementary wellness practices (meditation, qi gong, walking) that can work together with plants to alleviate unwanted symptoms.

The Everything Healthy Meal Prep Cookbook by Tina Chow ($19.99, Adams Media, 2018) Would you like to eat healthier but feel like you don’t have the time to do it properly? Instagram star Tina Chow (@ fitchickscook) hopes to change your mind with The Everything Healthy Meal Prep Cookbook. Chow’s thesis is that if you prepare a week’s worth of meals ahead of time, you’re far more likely to eat healthy. Prepping meals in advance allows you to focus on high-quality ingredients, flavor, and portion control. Chow’s book covers the ins and outs of meal prep and includes over 300 recipes, giving you a huge range of breakfast, lunch, and dinner options to choose from when you’re planning your meals. Chow’s numerous helpful tips include how long each meal will store well in the fridge to further help with planning.

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WEIGHING IN BY LILI HANFT

YOUR PALEO PLAN HOW TO STICK WITH IT DO YOU WANT TO TRY THE PALEO DIET BUT DON’T HAVE TIME TO MAKE THREE MEALS A DAY? WITH SOME ADVANCE PREPARATION, YOU CAN HAVE HEALTHY, VARIED PALEO MEALS READY TO GO. To get started, stock up on paleo basics: proteins (meat, fish, eggs, nuts, and seeds), vegetables (all nonstarchy veggies are great—eat the rainbow), starch/fruit (sweet potatoes, winter squash, plantains, parsnips, fresh fruits, berries), and healthy fats (coconut oil, coconut milk, olive oil, olives, nuts, seeds, ghee, avocados). Next, devote some time over the weekend for meal prep. On meal prep day, roast a chicken; steam veggies such as broccoli, green beans, and kale; and bake sweet potatoes. You can use these prepped ingredients with those that don’t require cooking during the week. A frittata makes a great make-ahead paleo breakfast that can be quickly reheated. To make, sauté a cup of chopped, nonstarchy vegetables (broccoli, mushrooms, leeks, red pepper, asparagus), and add them to a greased baking dish. Beat four eggs, pour over veggie mix, and bake in a preheated 350° oven for 20 minutes or until set. For lunch, combine prepped proteins and veggies with items such as raw veggies, canned salmon, nuts, and avocado to make a variety of weekday lunches and dinners. For example: 1. Sliced chicken breast + lettuce/tomatoes/green beans + roasted sweet potatoes + olive oil 2. Roasted chicken + broccoli/carrots + roasted sweet potato + walnuts/avocado slices Snacks can be as simple as making a batch of hard-boiled eggs or paleo trail mix and pairing them with fresh fruit, carrot sticks, or nut butters. If you have time, make chia seed pudding (find recipes on www.TasteforLife.com). Add paleo-friendly dressings, herbs, and sauces to keep mealprepped food from being boring. Advance prep is the key to making eating paleo a sustainable habit. TFL

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SMART SUPPLEMENTS BY JANE EKLUND

FOOD-BASED VITAMINS HELP PREVENT & TREAT DEFICIENCIES

THERE’S CONSENSUS THAT THE BEST WAY TO GET YOUR VITAMINS IS BY EATING A BALANCED DIET THAT FOCUSES ON WHOLE FOODS. BUT IT’S ALSO TRUE THAT MANY OF US DON’T GET ALL THE NUTRIENTS WE NEED FROM THE FOOD WE EAT. Sometimes we just don’t have the time or resources to eat well. And, as we age, our body’s production of both stomach acid and saliva declines, impairing digestion and decreasing the amount of nutrients we absorb from food. If there are impairments to organs such as the stomach, pancreas, or small intestine, vitamin absorption decreases further. All of these reasons help explain why a daily multivitamin/mineral supplement is a staple for more than half of Americans. One way to fill in nutritional gaps without foregoing the benefits of whole foods is to take vitamin supplements made from whole foods. Whole foods provide a wide range of nutrients—vitamins, minerals, enzymes, herbs, and more—in combination, so your body can absorb them efficiently.

Synthetic v. Whole Food Supplements What’s the difference between synthetic and whole food supplements? Synthetic supplements provide isolated vitamins manufactured in labs and may contain fillers and additives. They are designed to duplicate the way natural vitamins act in the body.

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Whole food supplements are just what they sound like—supplements made from natural materials containing the vitamin source. Natural whole foods supplements are usually labeled as such and name food sources in the ingredients list; synthetic supplements typically list individual vitamins and minerals and may use chemical names for them. While plants can provide many nutrients, they are not good sources of vitamin D. In the case of this important vitamin, “[f]ood-based products need to include either fish oil (such as cod liver oil), a meat liver extract, or brewer’s yeast (Saccharomyces cerevisiae), or lichen (a combination of algae and fungus—which can be eaten if properly prepared),” according to ConsumerLab.com, a publisher of independent test results on nutrition products. TFL SELECTED SOURCES “Do Whole Food Multivitamins Contain Synthetic Vitamins?” www.ConsumerLab.com n “Food Synergy: An Operational Concept for Understanding Nutrition” by David R. Jacobs et al., The American Journal of Clinical Nutrition, 5/1/09 n “Synthetic vs. Natural Nutrients: Does It Matter?” www.HealthLine.com n “Synthetic vs. Natural Supplements: What You Need to Know” by Lee Holmes, http://WellnessPlus.net

AU GU ST 2018

7/2/18 9:10 AM


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Want to be healthier but need help?

Meet our bloggers! tasteforlife.com/blogs

Karim Orange is a two-time Emmy-nominated makeup artist, specializing in green beauty, makeup, and skin care. She is an active urban farmer who advocates for quality food.

New York Times bestselling author Ann Louise Gittleman, PhD, inventor of the Fat Flush Diet, gives detox advice in “The First Lady of Nutrition.”

Jacob Teitelbaum, MD, offers a holistic approach to common health challenges in “Cures A-Z.”

Natural health expert Cheryl Myers explores the power of supplements in “Medicine Meets Nature.”

Be ial! soc

facebook.com/tasteforlifemag

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Andrea Quigley Maynard walks the path with those who struggle with food issues in “Finding Food Freedom.”

.com twitter.com/TasteForLife

instagram.com/tasteforlifemag

pinterest.com/tasteforlife

4/2/18 3:09 PM


HEALTHY FAMILY B Y TA S T E F O R L I F E S TA F F

ICED, ICED, BABY! IN THE HEAT OF SUMMER, ICED TEA IS WHERE IT’S AT EXCEPT FOR WATER, TEA IS THE MOST POPULAR BEVERAGE IN THE WORLD. THREE MAIN CATEGORIES—GREEN, BLACK, AND OOLONG— COMPRISE 3,000 VARIETIES OF TEA, ALL FROM ONE MARVELOUS PLANT, CAMELLIA SINENSIS.

A growing body of research touts its many health benefits, so brew and enjoy a cup or refreshing glass of iced tea!

Tea Varieties All the flavors, colors, and aromas of tea result from different processing methods and from where the plant was grown. Full-bodied black teas, including breakfast teas, Darjeeling, and Ceylon, undergo several hours of fermentation. Delicate oolongs are partially fermented, while green and white teas are not. Oolong’s flavor resides somewhere between the taste of black and

Cold Brewed Tea If you want to cold brew tea, take a heaping tablespoon of loose leaf tea and add to a quart of cold water. Cover and refrigerate 2 to 24 hours, then strain. You can reuse the same leaves for several more batches of tea. Teas that respond well to the cold-brewing method include Chinese green tea, Japanese sencha, and Himalayan white tea. Black teas will taste better with the boiling method on page 54.

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continued from page 51

green tea. In white tea, the leaves and buds are steamed and dried; it brews to a pale yellow or light red shade and tastes slightly sweet. Herbal teas, known for their medicinal properties, are not true teas, but rather infusions of herbs or plants other than Camellia sinensis. “Teas” made from chamomile, peppermint, and other herbs are not only tasty, but they also may help you fight off a summer cold.

Healthful Tea The focus of many scientific studies, teas from the camellia plant are rich in polyphenols—a type of antioxidant. These nutrients fight free radicals, which cause cell damage that can lead to cancer, stroke, and Alzheimer’s disease. Green tea has shown promising results in studies ranging from heart health and cancer prevention to weight loss. Experts believe its ability to relax blood vessels throughout the body can lead to modest reductions in blood pressure. One study reported in the American Journal of Clinical Nutrition found that green tea extract increased metabolic activity and

fat oxidation, which has important implications for weight management. Animal studies on a primary polyphenol in green tea known as EGCG, or epigallocatechin-3-gallate, demonstrate an ability to lower the production of beta amyloid, a protein that builds up in the brains of Alzheimer’s patients. The EGCG content of white tea is even greater than that of green tea. In addition, “cell and animal studies show EGCG tea polyphenols directly inhibit development of various types of cancer,” reports the American Institute for Cancer Research. Black tea, too, shows promise. Its antioxidants can help block the formation of plaque on artery walls that leads to high levels of LDL cholesterol. Oolong tea may be useful for treating atopic dermatitis or eczema. Patients who drank oolong three times a day for up to six months experienced improved skin condition. Study authors concluded its effectiveness may be due to the antiallergic properties of polyphenols in tea. continued on page 54

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

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How to Make Iced Tea, Courtesy of The Republic of Tea www.RepublicofTea.com It begins with the water—the element that brings tea to its full potential. Fresh water yields a better cup. Use filtered or spring water. Fill your kettle with cold water and heat to a rolling boil—unless you’re making green or 100 percent white tea. In that case, stop short of boiling to avoid “cooking” the delicate tea. Iced tea requires a double strength infusion (compared to hot tea). Plan on about two teaspoons of tea or herbs or two tea bags per six-ounce cup. If using whole leaf tea, place in a tea-infusing basket or teapot. Pour the water over the tea, cover if in a pot, and infuse to taste. Experiment to find your ideal infusing time, but don’t steep for too long or you’ll find your tea has gone bitter or acidic.

Tea

Water

Tea Bag

Full-Leaf

White

short of boiling

30–60 seconds

2–3 minutes

Green

short of boiling

1–3 min

2–4 min

Black

boiling

3–5 min

3–5 min

Oolong

boiling

3–5 min

5–7 min

Red/Herb

boiling

5–7 min

5–7 min

Remove the tea bag or infuser, or use a strainer for the leaves. Allow the tea to come to room temperature. Serve in an iced tea pitcher and sweeten to your liking. Pour into an iced tea glass or cup over ice. Sip and savor the nuances, complexity, and character. This is refreshment. TFL

SELECTED SOURCES “AICR’s Foods That Fight Cancer,” www.AICR.org n “The Best Loose Leaf Ice Tea,” www.Saveur.com n “Consumption of Polyphenol Plants May Slow Aging and Associated Diseases” by U. Uysal et al., Curr Pharm Des, 2/19/13 n “Green Tea Catechins: Defensive Role in Cardiovascular Disorders” by P. Bhardwaj and D. Khanna, Chin J Nat Med, 7/13

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Elevate an everyday tuna salad to a whole new level of delicious with Wild Planet albacore tuna. With no added liquid to drain, our sustainably caught albacore adds distinctive flavor to any favorite recipe. This is the way tuna should taste! RANKED #1 FOR SUSTAINABILITY BY

Wild Planet Albacore Tuna Stuffed Avocados 2 5oz cans Wild Planet Albacore tuna, undrained 2 Tbsp plain Greek yogurt 1 Tbsp lemon juice 1/4 cup diced celery 1/4 cup diced red onion

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2 halved, peeled and pitted ripe avocados

Place tuna into a bowl and flake with a fork. Stir in the Greek yogurt, lemon juice, celery and red onion. Season with salt and pepper to taste. Place avocado halves on a serving plate and spoon tuna salad onto each, filling avocado cavity and mounding over top. Serves 4.

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LAST WORD

“Never say ‘no’ to pie. No matter what, wherever you are, diet-wise or whatever, you know what?

always You can

have a small piece of pie . . . ” —Al Roker

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

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Profile for TasteforLife

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