Page 1

Compliments of

Anti-Aging Game Plan What you need to do each decade. page 22

Natural Beauty Feed your face. page 47

August 2019

NUTRITION CHART

for Kids Inside FERMENTED FOOD RECIPES 4 BRAIN SUPPLEMENTS YOU NEED HONEY-BASED REMEDIES

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THIS IS HAPPY SNACKING Learn more at happyfamilyorganics.com

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Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.

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

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

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AUGUST 2019

12

12

Fermented Feast

Tasty recipes that support gut health.

22

Live Long and Prosper

Tips for staying healthy at every age.

24

Kids’ Nutrition Chart

Everything kids need to stay healthy.

30

Back-to-School Essentials Awards

Our top picks to start the year off right!

departments 6 Editor’s Note 9 News Bites

Fruit enhances mental well-being • Psyllium may help lower cholesterol • Mushrooms for cognition • More © JENNIFER DAVICK

9

30

24

18 Weight + Fitness

Maximizing performance with protein.

27 Healthy Family

Home remedies made with honey.

34 Smart Supplements

Boost cognition with key nutrients.

ESSENTIALS AWARD WINNER 2019

38 Healing Herbs

Mushrooms for immunity and more.

44 Hot Products 47 Natural Beauty

Fight the signs of aging, naturally.

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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AUGUST 2019

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EDITOR’S NOTE

Bring it on! New school years bring the jitters. To make the back-to-school transition easier, we’ve selected outstanding products for students of all ages. The winners of the Back-to-School Essentials Awards (page 30) include snacks, supplements, and school supplies that will have students raring to go. Don’t miss the Kids’ Nutrition Chart (page 24), which outlines everything children need for optimal health. College students looking to be as sharp as possible for classes and tests will be interested in “Brain Support” (page 34), which details four key dietary supplements that boost brain power. You’re never too young to start safeguarding your health. “Live Long and Prosper” (page 22) provides key advice for what you need to do each decade to maximize health and longevity. People throughout time have known that honey is a healer. Modern science continues to back up that ancient wisdom. Learn more in “Honey-Based Remedies” (page 27), which describes various honey-and-herb preparations that deliver therapeutic value. Learn how to make your own healthy oxymel drink (page 28). Did you know that seemingly humble mushrooms are capable of conveying many health benefits? “Meet the MIghty Mushrooms” (page 38) highlights cordyceps, Lion’s mane, maitake, oyster, reishi, shiitake, turkey tail, and chaga. Potential benefits include helping to regulate blood pressure, blood sugar, and cholesterol, increasing energy, improving cognition and sleep, boosting immunity, and much more! To your health,

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, 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); © 2019 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

Lynn Tryba

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

Recipe key D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian 6 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 2019

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BREATHE BETTER

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PRODUCE AISLE

Pick fruit for WELL-BEING Consuming more fruit and vegetables can enhance your mental well-being. In fact, eating just one additional portion per day can have as much effect as eight extra days of walking per month. (But don’t cut back on your exercise!) “The results are clear: People who do eat more fruit and vegetables report a higher level of mental wellbeing and life satisfaction,” said researcher Neel Ocean, PhD. His team determined that increases in quantity and frequency brought robust benefits for short-term mental health in addition to long-term physical health. SELECTED SOURCES “Fruit and vegetables may be important for mental as well as physical well-being,” University of Leeds, 2/5/19 n “Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being” by N. Ocean et al., Social Science and Medicine, 2/19

HEART WATCH

Fiber supplement LOWERS CHOLESTEROL Taking psyllium for several months can lower unhealthy cholesterol by about 10 percent, according to a recent analysis of studies. The high-fiber seed is usually used to treat constipation. The analysis, published in the American Journal of Clinical Nutrition, determined that taking about two teaspoons per day provided seven grams of soluble fiber and reduced LDL cholesterol and other markers of coronary risk. SOURCE “Wellness made easy,” University of California, Berkeley, Wellness Letter, 1/19

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HEALTHY AGING

Mushrooms offer BRAIN BOOST Older adults who regularly eat mushrooms may have a better chance of staving off mild cognitive impairment (MCI). Researchers found that two weekly servings of about 150 grams (5 ounces) led to a 50 percent lower rate of MCI. Even one small serving a week reduced the odds of MCI. “This correlation is surprising and encouraging,” said lead author Lei Feng, MD, PhD. “It seems that a commonly available single ingredient could have a dramatic effect on cognitive decline.” The six-year study followed 663 adults older than 60. Golden, oyster, shiitake, and white button mushrooms were widely consumed, as well as dried and canned mushrooms. The researchers believe that other mushrooms would produce similar effects. Mushrooms are known to contain antioxidants that may thwart the development of proteins that are hallmarks of Alzheimer’s disease. SELECTED SOURCES “The association between mushroom consumption and mild cognitive impairment . . .” by L. Feng et al., Journal of Alzheimer’s Disease, 3/12/19 n “Mushrooms may reduce the risk of memory problems” by Nicholas Bakalar, New York Times, 3/14/19 n “NUS study: Eating mushrooms may reduce the risk of cognitive decline,” National University of Singapore, 3/12/19

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ON THE FIELD

Kids’ sports STRENGTHEN BONES Children and teens who participate in sports tend to have more bone mass when they reach age 20. A study of nearly 1,000 kids found that consistent sport participants had significantly greater mineral content in their leg bones compared to those who dropped out of sports. Having optimal bone mass as a young adult has been shown to protect against osteoporosis later in life. SOURCE “Participating in sports during childhood may have long-term benefits for bone health,” www.EurekAlert.org, 10/17/18

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

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AUGUST 2019

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B Y E VA M I L O T T E

Fermented Feast NOURISH THE DIGESTIVE SYSTEM

Here Comes the Sun Breakfast Bowl

nV

From The Kefir Cookbook by Julie Smolyansky ($32.99, HarperOne, 2018)

75 minutes prep time n serves 4

Sweet Potatoes 2 small sweet potatoes K c plus 4 Tbsp extra-virgin olive oil, divided Farro, Wild Rice, or Freekeh K c uncooked farro, wild rice, or freekeh (whole or cracked) 1 c water Sea salt Kale 1 c chopped kale Dressing 1 c organic plain whole-milk kefir 1 Tbsp chopped fresh flat-leaf parsley 2 Tbsp lemon juice or sherry vinegar Sunny-Side Up Eggs 4 large brown eggs For Serving 1 (16 oz) can black beans, drained K c diced Heirloom tomatoes (red, yellow, green), plus extra for garnish

The gut contains about 80 percent of the body’s immune cells. Hosting many diverse and beneficial flora, it acts as a barrier to protect against toxic and dangerous invaders. For a Fermented Garlic-Dill Pickles recipe, visit tasteforlife.com/garlic-dill-pickles

1. For sweet potatoes: Preheat oven to 450°. Rub sweet potatoes with 1 tablespoon of the oil. Roast until a small knife easily pierces them, about 20 minutes. When cool enough to handle, cut them into K-inch-thick slices. 2. For farro, wild rice, or freekeh: In a saucepan, combine your chosen grain (farro, wild rice, or freekeh) with the 1 cup water, 1 table­spoon of the oil, and a pinch of salt. Bring to a soft boil. Reduce to a simmer, cover, and cook over low heat until done, about 45 minutes for farro, wild rice, and whole freekeh; 20 minutes for cracked freekeh. 3. For kale: While grains and sweet potatoes are cooking, heat 1 tablespoon of the oil over medium-high heat in a medium sauté pan. Add kale and sauté until soft, 3 to 4 minutes. (Add a small amount of water if kale begins to stick or turn too brown.) Season with a pinch of salt and set aside. 4. For dressing: In a bowl, whisk together kefir, parsley, K cup of the oil, pinch of salt, and lemon juice. Set aside. 5. For sunny-side up eggs: In same pan as kale, cook eggs in remaining tablespoon of oil to sunny-side up perfection, seasoning with salt toward the end. 6. To plate: Place sautéed kale in a wide, deep bowl. Sprinkle with beans, cooked grains, tomatoes, and sweet potato. Drizzle with dressing and slide eggs on top before enjoying. Per serving: 851 Calories, 36 g Protein, 103 g Carbohydrates, 22 g Fiber, 35 g Total fat (7 g sat), 720 mg Sodium, HHHHH Vitamin A, B1 (thiamine), B6, K, Folate, Magnesium, Phosphorus, Zinc, HHHH Vitamin B2 (riboflavin), Iron, Potassium, HHH Vitamin E, HH Vitamin B3 (niacin), B12, Calcium, H Vitamin C

tasteforlife.com

www.

continued on page 15 © JENNIFER DAVICK

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Your choice for the best mushrooms nature & science has to offer. Mushroom Wisdom has been offering mushroom products combining the best knowledge of nature with the latest science for over 25 years.

© JENNIFER DAVICK

Frisée Salad with Avocado Kefir Goddess Dressing gnV From The Kefir Cookbook by Julie Smolyansky ($32.99, HarperOne, 2018)

• Grown mirroring nature on their natural food source. • Our mushrooms are extracted, making them more bioavailable to you and your family. • MW has been in the forefront of research on mushrooms and health.

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45 minutes prep time n serves 4

Onions 1 small red onion, thinly sliced Juice of 1 lime Pinch of kosher salt Dressing K c organic plain whole-milk kefir 1 medium avocado, pitted and peeled, divided 2 Tbsp lemon juice 1 bunch fresh chives K c loosely packed fresh tarragon leaves

1 bunch fresh parsley (1 inch of stems trimmed and discarded) 1 clove garlic, peeled Sea salt N c extra-virgin olive oil For Serving 1 head frisée, roughly chopped 1 head green or red leaf lettuce, torn into small pieces 1 c radishes, quartered

Super Individual Mushrooms

1. For onions: Soak onion in lime juice and salt for 30 min­utes. Drain and discard liquid. 2. For dressing: In a blender, combine kefir, half of avocado, the lemon juice, chives, tarragon, parsley, garlic, and pinch of sea salt. Purée and, with the blender running, drizzle oil in slowly, until dressing is smooth and has a beautiful dark avocado green color. Taste and add more salt if needed. 3. To plate: In a large bowl, combine frisée, lettuce, drained onions, and radishes. Add goddess dressing to sides of bowl and mix well*. Sea­son with more sea salt if needed. 4. Transfer salad to a large platter and garnish with remaining avocado, sliced. *When dressing salads, always pour the dressing in along the sides of the bowl, and then gently mix the salad against the sides. This avoids the thick clump of wet leaves that can result if you add all of the dressing to the middle of the salad. Per serving: 281 Calories, 6 g Protein, 18 g Carbohydrates, 7 g Fiber, 23 g Total fat (4 g sat), 359 mg Sodium, HHHHH Vitamin C, K, HHHH Vitamin A, HHH Vitamin B6, Folate, HH Vitamin B2 (riboflavin), E, Iron, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Magnesium, Phosphorus, Potassium, Zinc

Available at fine health food stores or sign up for special offers at

www.MushroomWisdom.com * 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.

continued on page 17 www.tas teforl i fe.com

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Traditional, hand crafted

Nourishing, feel-good meals in minutes with Eden Soba and Udon Pasta. A bowl of soba or udon in broth soothes and refreshes. Add veggies, tofu, and Eden Shoyu soy sauce. Excellent grain, ingredients, complex carbs, and traditional craftsmanship. Eden Soba and Udon are very versatile and make pretty quick, completely satisfying meals. Use them in salads, stir-fries, casseroles, sushi, and with noodle broth. Light, refreshing, and rewarding.

edenfoods.com

Visit edenfoods.com/recipes for good suggestions.

Š2019 Eden Foods 10424

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Green Tea Kombucha with Apple dGnV From Fermented Probiotic Drinks at Home by Felicity Evans ($18.95, The Experiment, 2018)

15 minutes prep time + up to 5 weeks ferment time n makes about 1 quart

1 recipe Basic Kombucha (recipe follows) 1 apple, chopped, or K c apple juice

1. Follow recipe instructions for Basic Kombucha. 2. Add apple or apple juice to bottle and tightly seal lid. 3. Leave bottle on counter to build carbonation. This could take anywhere from 2 to 14 days, depending on temperature. “Burp” kombucha daily to release some pressure by opening lid slightly and then tightening it again. 4. When kombucha is as fizzy and sour as you like (this could range from a small fritz to a ferocious fizz), store it in fridge to slow fermentation process. Enjoy cold. Keeps for 3 months. Variation: Add 2 dried elderberries to the bottle along with the apple for a lovely elderberry flavor. Per serving (serves 4): 47 Calories, 11 g Carbohydrates, 14 mg Sodium, HHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12

Basic Kombucha dGnV From Fermented Probiotic Drinks at Home by Felicity Evans ($18.95, The Experiment, 2018)

15 minutes prep time + up to 5 weeks ferment time n makes about 1 quart

1 qt filtered water or spring water 4 green tea bags or 1 Tbsp plus 2 tsp loose-leaf green tea ¼ c raw or white sugar ¼ c kombucha starter culture liquid 1 kombucha Mother, a little smaller than size of your palm

1. Primary Fermentation: Bring 2 cups of filtered water to a simmer. Pour into a teapot or heatproof bowl, add tea bags or tea leaves, and leave to steep for 3 to 5 minutes. Strain tea into a heatproof 6-cup wide-mouth glass jar and discard tea bags or tea leaves. Add sugar to jar and stir to dissolve. Pour in remaining filtered water. When liquid has cooled to room temperature, add kombucha starter culture liquid and kombucha Mother. Cover jar with a piece of cheesecloth and secure with a rubber band. Place jar out of direct sunlight in a cool spot where it won’t be disturbed. Leave liquid to ferment for around 4 days in hot weather and 14 to 20 days in cooler weather. 2. Bottling: Gently remove kombucha Mother and reuse it immediately or discard. Retain N cup of kombucha liquid as starter culture liquid for your next brew. Mix in any sediment that has settled at bottom of jar, or leave as is. Put a funnel in opening of a 1-quart glass bottle with a tight-fitting lid and put a strainer on top of funnel. Pour kombucha into bottle through strainer and discard any solids. 3. Continue with recipe step 2 for Green Tea Kombucha with Apple. Kitchen Note: In kombucha brewing, the sugars convert into acids, leaving a low-sugar drink. If you want to make a vinegar or a totally sugar-free product, allow it to ferment for several weeks and use the kombucha vinegar in salad dressings.

© ROB PALMER 2017

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WEIGHT + FITNESS BY KELLI ANN WILSON

RAISE THE BAR EAT TO WIN, WITH PROTEIN BARS & MORE SPORTS NUTRITION CAN BE CONFUSING, EVEN FOR SEASONED ATHLETES. THERE ARE MANY PRODUCTS ON THE MARKET THAT PROMISE BIG RESULTS . . . BUT DO THEY DELIVER?

Let’s take a look at the role of protein in sports performance, and how to make healthy choices when shopping for protein bars.

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Athletes need protein

Teen athletes

Spread it out

Common sense tells us that It’s best to meet your protein goals need between athletes of all types—runners, throughout the day, rather than all in one .45 to .6 grams swimmers, weight lifters—need meal. Front-loading protein at breakfast of protein for protein to stay in top shape. helps to stave off cravings and keep What might be less intuitive is weight in check. Experts recommend every pound of the role that protein plays in aiming for 15 to 25 grams of protein at body weight. performance. Protein is necessary each meal and in the hour or so after for building muscle mass, but just working out (known as the recovery eating lots of protein won’t give phase). you well-defined abs. Muscle growth requires both When considering how protein bars might diet and exercise. fit into your sports nutrition plan, consider the A balanced diet is key when it comes to whole picture. A nutrient-dense diet rich in fruit, maintaining lean body mass. It’s best to get an vegetables, healthy fats, lean protein, and whole adequate amount of carbohydrates and fats so that grains is the best foundation for peak performance. your body can use the protein you consume to build Your body needs carbohydrates and a low to and maintain muscles. Otherwise, protein ends up moderate amount of fat and protein before working being used for energy production. out to give you energy. You could eat a meal several Athletes need more protein than less-active hours before a workout or eat a snack an hour or people, but their intake should increase moderately. so beforehand. You will also want to eat a snack or Sedentary adults need about 0.8 – 1.0 grams of meal containing protein and carbs after a workout protein per kilogram of body weight; adults who to replace glycogen expended during exercise. exercise regularly need 1.1 – 1.5 grams per kilogram Protein has a bigger role to play during recovery, as of weight; high-intensity athletes need 1.2 – 1.7 grams it provides amino acids that help repair and rebuild per kilogram of weight. muscles.

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Raising the bar It can be hard to know which protein bars to select. Here are some tips: ■ Look for bars made with whole ingredients like fruit and nuts. ■ Be mindful of calories, especially if you’re watching your weight. Aim for fewer than 250 calories per bar. ■ Protein bars should have protein! Look for bars with at least 5 grams. Aim higher if you’re using them to replace a meal. ■ Watch out for sneaky added sugars (anything ending in –“ose”), even if they’re natural (agave, honey, raw sugar). Look for a bar that gets less than 35 percent of its calories from sugar. You can calculate the percentage by multiplying the grams of sugar by 4 and then dividing that number by the total calories. ■ Be wary of sugar alcohols, which are sometimes used to sweeten and mask undesirable flavors without increasing carbs. Some people find that sugar alcohols cause gastrointestinal discomfort including bloating and gas.

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■ Fiber is important for managing weight. It also helps the energy in the bar last longer because it slows digestion. Bars with 3 to 5 grams of fiber are the way to go. ■ Choose a bar with less than 5 grams of fat, if possible. TFL SELECTED SOURCES “Are you getting too much protein?” by Micah Dorfner, 2/23/17; “The best foods to fuel a workout” by Jason S. Ewoldt, 1/1/17, www. MayoClinic.org. n “The best of the bars” by Elaine Magee; “Nutrition bars: Healthy or hype?” www.WebMD.com n “How teen athletes can build muscle with protein” by Jill Castle, 9/24/18; “Protein and the athlete—how much do you need?” by Alexandra Caspero, Academy of Nutrition and Dietetics, 7/17/17, www.EatRight.org n “Sugar 101,” American Heart Association, www.Heart.org, 4/17/18 n “These protein bars are good for you and actually taste great” by Kayla Blanton, www.Prevention.com, 4/11/19

For a Chocolate Snack Ball recipe, visit tasteforlife.com/ chocolate-snack-ball

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BY JANE EKLUND

Live Long and Prosper Your anti-aging game plan by the decade WANT TO LIVE A LONG AND HEALTHY LIFE? THERE’S NO TIME LIKE THE PRESENT TO START THINKING ABOUT YOUR FUTURE. Old age is the new middle age: Back in 1919, life expectancy for men was 53.5 years; women fared a bit better at 56 years. Zip ahead 100 years, and men can expect to live an average of 76.1 years, while women have an average 81.1 years to look forward to. Most of us hope to be around into our 80s, 90s, and even past the century mark, but what we really hope for is a life that’s as satisfying, healthy, and active as it is lengthy. We can’t turn back the clock, but we can take steps at every stage of life to maintain our health and vigor. Here’s a decade-by-decade game plan: Jump in wherever you are!

20s 30s 40s In Your 20s

In Your 30s

In Your 40s

This is a great time to give up bad habits and establish new ones that will lay a foundation for healthy aging. Out with the old: If you smoke, quit. Cigarette smoke contributes to cancer, lung disease, heart disease, skin aging, and more. Quitting is the best thing you can do for longevity. If you drink to excess, now is the time to aim for moderation. Your liver will thank you! In with the new: Make healthful eating your routine. Fill your plate with fruits, vegetables, whole grains, and lean proteins, and skip the fast food and junk food. If you’re not already physically active, get started on a lifetime of daily activity. Use sunscreen.

Stress ramps up in your 30s, when many people have more responsibilities at work and at home. Keep your skin healthy by hydrating frequently. Eat fruits and vegetables rich in vitamin C—it’s needed for collagen synthesis and will help prevent wrinkles. Stay in shape! Exercise helps ward off stress and contributes to cardiovascular health. Try yoga too—it’s a relaxation technique that doubles as a muscle toner. Make time for yourself: It may feel impossible, but you’ll look and feel younger if you set aside time for creative interests or whatever hobbies bring you back to yourself. Find your work/life balance: Learn how to say no. Stay on top of your health: If you don’t already have a primary-care health practitioner, now’s the time to find one you like and trust. Your healthcare practitioner will be able to schedule recommended testing at the appropriate times to catch potential problems early.

Keep in focus: Your eyes—and your eyesight—start to change now. The eyes’ lenses lose some of their flexibility, making it harder to focus on nearby items. To keep your vision sharp into old age, wear sunglasses when it’s bright outside, look away from your computer every 20 minutes for about 20 seconds, and have regular eye exams. If macular degeneration runs in your family, consider taking supplements that can help slow the disease: vitamins C and E, lutein, zeaxanthin, zinc, and copper. Keep it smooth: Moisturize daily to help skin maintain elasticity. Don’t forget to protect lips with balm! Cover up with a wide-brimmed hat when you go outdoors, and limit sun exposure to bare skin.

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In Your 50s Fifty might be the new 40—or 30— but even if you feel a decade or two younger, you need to pay attention to changes in your body after the half-century mark. On the move: Metabolism slows as you age, so if you slow down too, you’re likely to put on weight. Being overweight or obese can lead to health problems like heart disease, high blood pressure, and diabetes, and can make it difficult for an older person to do everyday activities—so this is the time to maintain a healthy weight through exercise and eating right. Bone up: Osteoporosis is a concern for women, who are twice as likely as men to break a bone after 50. Keep your bones strong by eating fruits, vegetables, and calcium-rich foods; talk with your healthcare practitioner about supplementing with calcium and vitamin D. If your exercise regimen doesn’t have a weight-bearing component, this is the time to add one. Walking or lifting weights will do the trick.

In your 60s It’s time to start thinking about thinking! You want to keep your brain sharp as you age. Smart moves: Notice how exercise is important at every stage of life? It contributes to brain health too, because it keeps the blood flowing through your whole body. So keep exercising regularly. Smart eating: Keep up the healthy eating with lots of fruits, veggies, and whole grains too. Omega-3 fatty acids can help with brain function; the best way to get them is by eating oily fish twice a week. You can also find them in supplements. The science is mixed on supplements for brain health, but some that have shown potential include resveratrol and ginkgo biloba.

70s In Your 70s and Beyond Enjoy older age! If you’ve been taking care of your body and brain throughout life, you should be in a great position to have an active retirement. Keep it up! Keep moving, keep eating healthy meals and snacks, and keep your brain sharp. A few suggestions: Stay social: Interacting with other people keeps you engaged in life. Try new things: Stretch your brain with a new hobby— learning a musical instrument is a particularly good one as it involves physical coordination and complex thought. Find acceptance: Research has shown that very old people are happier when they accept their limitations rather than struggling against them. You’ve worked hard to have a long and healthy life, and as you reach your late 80s and 90s, be sure to enjoy the pleasures you have! TFL SELECTED SOURCES “Aging: What to expect,” www.MayoClinic.org n “Challenges of aging,” www.my.Clevelandclinic.org n “How to create an anti-aging skin care plan,” American Academy of Dermatology, www. aad.org n “Oh, my aging eyes!” University of California Irvine, UCIhealth.org n “Perceived control’s influence on well-being . . .” by J. Broadbent et al., Journal of Happiness Studies, 2013 n “What to eat to keep your skin looking young in your 30s, 40s, and 50s,” www.Prevention.com www.tasteforlife.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.

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

Poultry, eggs, legumes, mushrooms, royal jelly, whole wheat. Bananas, brown rice, carrots, chicken, eggs, fish, 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.

b5

FOLATE/FOLIC ACID

b6 b9

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, chicken, 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, breakfast cereals, meats, milk, soybeans, yogurt.

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

®

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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

manganese

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

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

magnesium

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

15 mg (F) 1–3 yr 4–8 yr 9–13 yr 14–18 yr

Dairy, fish, leafy greens, meat, seafood.

Vital for enzyme activity and energy production.

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.

copper

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.

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.

Meat, fish, eggs, 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


1Omega-3 Products

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HEALTHY FAMILY

HONEY-BASED REMEDIES THERE ARE SEVERAL DIFFERENT TYPES OF PREPARATIONS THAT COMBINE HONEY AND HERBS IN A SYNERGISTIC WAY. SOME HERBS ARE BETTER IN CERTAIN PREPARATIONS IN ORDER TO OPTIMALLY DELIVER THEIR THERAPEUTIC PROPERTIES. throughout history Electuaries are as a vehicle for mixtures of raw delivering herbs that honey with anything some find unpleasant intended to promote on their own. They healthy balance or can be enjoyed by the benefit in the body. glass or blended into In modern times, this other recipes. process has been Tincturing is a used in veterinary similar process to medicine, particularly infusion but with the with horses, but it addition of alcohol or has a long history vinegar to the honey, with humans as well. herbs, and spices. No The electuary is heat is applied. The mixed using raw mixture sits and is honey and dried or blended by frequent fresh plant material stirring over the as a base to which course of four to six many other healing weeks. When time aids may be added. is up, the tincture is Electuaries are eaten strained, the herbs are by the teaspoonful composted, and the and are intended resulting liquid is used to be delicious, in 30- to 60-drop making often bitter amounts (dosage or unpalatable herbs varies by herb). more agreeable to Pian is a Chinese use in daily life. word for “slices,” Infusions are Excerpted from Sweet Recipes © by Joe St. Pierre, which is how pills created by adding used with permission from Storey Publishing. were originally made. fresh herbs or spices To make these pills, to raw honey and powdered herbs or spices are combined with raw allowing them to steep. There is no heat added honey to form a dough. The dough is sliced into in the process. Instead, infusions are stirred small bits and rolled to the size and shape of a pea. regularly and may be kept in sunlight for at least They are eaten fresh or dried. two weeks and up to six weeks to allow the flavor Fermenting is the process of allowing the and the benefit of the plant to be transferred into natural yeasts in honey to eat away at the sugar the honey. At the end of this period, the herbs content and produce various levels of alcohol and or spices are strained out. The enhanced honey probiotics. Fermented honeys can be amplified is then left to be eaten on its own or added into by adding healthful herbs, spices, or symbiotic recipes. organisms such as Jun. The resulting beverage or An oxymel is a blend of honey and vinegar, food is eaten and enjoyed to improve digestive enhanced with an herb or herbs for the purpose health. of healing the body. The blend has been used

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Making Oxymels The word oxymel comes from the Latin oxymeli meaning “acid and honey.” Apple cider vinegar is a well-known ingredient for making an oxymel, but there is room for experimentation, like using kombucha. Today, oxymels are popular drinks for health, like the common apple cider vinegar–honeycayenne-lemon mixture, and even as cocktails with a sweet-and-sour punch and often a savory herbal flavor infused throughout.

The Fast Way to Make an Oxymel 1. Start with ½ c to a half-pint jar of your favorite herbal-infused honey. Add ¼ to ½ c apple cider vinegar. Stir. 2. Enjoy your oxymel with a bit of sparkling water or store it to enjoy by the spoonful. To make a refreshing drink, add ¼ c oxymel to ¼ c sparkling water or adjust to your taste. If you are storing this oxymel, be sure to use a plastic lid for your canning jar. Vinegar will corrode a metal lid. TFL

HEALTHY BLOOD SWEAT AND TEARS WITHOUT THE

The best prescription is found over the counter. Is there bad blood between you and healthier living? Neprinol is a blend of all-natural systemic enzymes that support your body’s natural inflammatory response and repair processes. More so, Neprinol serves to strengthen and maintain healthy cardiovascular function by helping cleanse your blood of contaminants that can lead to symptoms of pain (due to overuse), sore joints, and other undesirable states of health such as elevated blood markers. BEFORE NEPRINOL

Healthy Fibrin Levels

Improved Joint Comfort

Proper Circulation

Learn more about the benefits of Neprinol and read reviews from real customers at ArthurAndrew.com, or call 800-385-4907.

Subject has high levels of blood contaminants and reports stiff, uncomfortable joints after exercise (from overuse).

AFTER NEPRINOL Subject’s blood is cleansed and reports no joint discomfort or tenderness.

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

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Pack a Make a

Lunch World

contribution* With every purchase of any Kids or YoBaby Multipack, an additional will be made to help make fields organic across america. We’ve already helped bring organic model fields to over 1 million Join us in fulfilling our biggest mission yet!

people and counting!

Stonyfield.com/playfree

*From 8/25/19 to 9/7/19, Stonyfield Organic will contribute $.05 for each Kids and YoBaby Multipack-Cups 4 oz. 6-Pk, Tubes 2 oz. 8 & 16-Pk, Drinks 3.1 oz. 6 & 12-Pk and Pouches 3.5 oz. 4-Pk, up to $50,000. Single serve pouches and large cups are not included. $50,000 will be based on IRI MULO data.

SAVE $1.00

on any (1) OnE Stonyfield® Organic Kids or YoBaby Multipack (4-8 count) or Large Cup (24-32oz) Expiration Date: 9/30/19 Do Not Double

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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. © 2019 Stonyfield Farm, Inc.

7/8/19 4:27 PM


ESSENTIALS AWARD WINNER 2019

THE 2019 TASTE FOR LIFE BACK-TO-SCHOOL ESSENTIALS

AWARDS

August launches back-to-school season! With it comes a combination of excitement mixed with nerves. Whether you have a child entering elementary school, a busy teen continuing a high school career, or a college-bound young adult, consider preparing for their new starts with the following healthy products and helpful tools—all of which can help busy days go better.

CHOW TIME!

Eden Foods Wild Berry Mix is a grab-and-go single serving of almonds, pumpkin seeds, and dried cranberries and wild blueberries.

Enjoy Life Foods Breakfast Fruit & Oat Ovals are tasty and allergen-friendly with just the right amount of sweetness.

Fuel up on Food for Life Ezekiel 4:9 Almond Sprouted Whole Grain Cereal—a greattasting, sugar- and junk-free breakfast.

Happy Family Brands Happy Kid Organic Apple, Blueberry & Pomegranate Yogurt Pouches are perfect for school lunches. This whole-milk yogurt contains no added sweeteners.

Natural Traditions Roasted Baru Seeds taste just like peanuts, but they’re a nutrient-dense Brazilian legume that delivers protein, fiber, and nutrients.

NOW Foods Nutty Infusions Salted Caramel Cashew Butter is a taste sensation that pairs well with crackers, bread, celery, and apple slices.

Plant to Plate Roasted Vegetable Ravioli makes it fun to have veggies hidden in your food!

Stonyfield Organic Kids Lowfat Yogurt Tubes can be frozen and then thawed for a packable and convenient backpack snack. Just 3 grams of sugar per ounce.

Scrumptious right out of the bag, SuperSeedz Gourmet Pumpkin Seeds are a highly nutritious and addicting way to up protein intake!

Teeccino Hazelnut Chicory Herbal Coffee Alternative is a delicious, caffeine- and acid-free coffee substitute for those who want to reduce their caffeine intake but still need their coffee flavor fix.

Find the winners online and learn more at tasteforlife.com/back-to-school_essentials 30 tasteforlife

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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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FOR THE COLLEGE CARE PACKAGE

Emerald Labs DoctorFormulated Deep Immune Health uses mushroom extracts—maitake and coriolus—combined with the herbs astragalus and turmeric to help strengthen immunity.

Host Defense MycoBotanicals Brain Energy combines cognitionstrengthening lion’s mane mushroom mycelium with the adaptogen eleuthero.

DIGESTIVE SUPPORT

Wedderspoon Manuka Honey Plus Vitality Adaptogen Blend Vanilla Almond with Sunflower Seedbutter contains maca, ashwagandha, and rhodiola for energy. Probiotics help support digestive and immune health.

Nordic Naturals Nordic Flora Probiotic Pixies are an easy way to help keep kids’ digestive and immune systems running smoothly. Just tear open a packet of sugar-free powder and pour it on the tongue.

PlantFusion Complete Plant Keto Blend 1:1 Fats+Protein keeps you full and energetic. Plant protein is combined with good fats from coconut, avocado, MCT, and sea buckthorn.

GROWTH & DEVELOPMENT

Carlson Kid’s Chewable Iron is an effective alternative to expensive liquid iron supplements for children. Made with natural ingredients.

Hungry students will love tasty RightRice. This blend of over 90 percent vegetables plus rice flour delivers 10 grams of high-fiber complete protein in just 10 minutes.

MULTIVITAMINS

Flora Floradix Kinder Love Children’s Multivitamin Supplement is a liquid herbal extract formula rich in vitamins A, B, C, D, and E. Good source of calcium.

ChildLife Echinacea delivers organic extracts of Echinacea purpurea (leaf and flower) and Echinacea angustifolia (root) in natural orange flavor to help kids sail through cold and flu season.

Life Line Foods Buried Treasure Children’s Complete Daily Vitamin & Mineral liquid provides 100 percent of the daily value of essential vitamins and minerals.

VISION SUPPORT

IMMUNITY SUPPORT

American Health Ester-C Kidstiks Multivitamin & Mineral Supplement tropical punch flavor powder packets help ward off the illnesses that come with each new school year.

Wakunaga Kyolic Aged Garlic Extract Stress & Fatigue Relief Formula 101 odorless capsules are a go-to for stressful days thanks to ingredients like GABA and B vitamins.

Nature’s Way Fortify Kids Probiotics may help kids miss fewer school days, thanks to a blend of researched probiotics that help promote healthy immune function.

Ridgecrest Herbals ClearLungs Liquid is a pleasant orange-flavored Chinese herbal formula that works to clear up congestion from colds, allergies, and other respiratory difficulties.

Bluebonnet Targeted Choice EyeCare AREDS2 + BLUE contains all the eye-protecting nutrients recommended by the National Eye Institute. Protects against the blue light emitted by screens.

SCHOOL SUPPLIES

PERSONAL CARE

ESSENTIALS AWARD WINNER 2019

Kirk’s 3-in-1 Head to Toe Nourishing Cleanser works on the face, body, and hair. A little goes a long way with this super-hydrating, freshsmelling soap.

Give kids a fresh start with Woobamboo! Kid’s Toothbrushes. Made with biodegradable bamboo and super-soft, high-quality bristles.

Klean Kanteen’s Kid Kanteen line delights with images of dragons, unicorns, sharks, and dinosaurs! Liquids stay at the right temperature for hours.

Soyoung Olive Fox Grade School Backpack is an endearing school tool made from flax-derived eco-linen. Machine washable, it’s as durable as it is cute! www.tas teforl i fe.com

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

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

BRAIN SUPPORT THERE’S NOTHING YOU CAN DO ABOUT GETTING OLDER, BUT YOU CAN TAKE STEPS TO BOLSTER YOUR MENTAL SHARPNESS—MEMORY SLIPS AREN’T INEVITABLE. Aside from oft-touted (and sound!) advice to eat a well-rounded diet and exercise to keep your brain sharp at every age, Mark Menolascino, MD, medical director of the Meno Clinic in Jackson Hole, WY, encourages his patients to consider “targeted supplementation with high-quality nutritional supplements.” He’s seen the benefit to his patients, especially his older patients—even those with compromised memory—who are sensitive to fillers and binders.

Four to ‘Think’ About When it comes to dietary supplements that boost brain power, there are a handful that rise to the top, based on research and/or a long history of use in this regard. Let’s take a look at these brainy superstars:

q 

Omega 3s “My favorite for brain health is the fish oilderived supplement called omega 3,” shares Dr. Menolascino, author of HEART Solution for Women: A Proven Program to Prevent and Reverse Heart Disease. Getting good fats in the diet from fish may not be enough. Given the heavy metals and other toxins in fish, it can make sense to supplement with a high-

quality omega-3 dietary supplement, suggests Dr. Menolascino. The benefits of omega 3s mostly trace back to how this essential fat interacts in the inflammatory process. Many of the biggest health challenges— heart disease, autoimmune conditions, cancer, and Alzheimer’s disease—originate with uncontrolled inflammation in the body. Omega 3s dampen this inflammation, so including this in your diet or as a supplement supports a healthier body and brain. The Global Organization for EPA+DHA recommends that adults consume 500 milligrams (mg) daily of EPA and DHA omega 3s, which is in line with many international guidelines.

r 

Pycnogenol Pycnogenol is an antioxidant from French maritime pine bark. “Numerous studies have shown that supplementation with Pycnogenol can help support cognitive function for those experiencing mild cognitive impairment, ADHD, age-related cognitive concerns, and more,” says Fred Pescatore, MD, CCN, a doctor and author in New York City. Pycnogenol works at the cell level, supporting healthy blood circulation to the brain. Its antioxidant properties help protect cells from damage throughout the body. “One study continued on page 37

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Give Your Kids the Support They Need to Go Back to School

TI F ER IE

D

UT

EE

NSF

GL

Doctor Developed

Mix with Food & Drink C

Supports Immune System

EN-FR

Gluten-Free

@ c h i ld l i f e e s s e n t i a l s Learn more at www.childlifenutrition.com

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found that baby boomers (age 55+) who supplemented with Pycnogenol had improved memory, focus, attention, and decision-making abilities. Another clinical trial found that supplementing with Pycnogenol helped improve cognition in college students with test anxiety, while those students also benefited from improved mental performance and focus, notes Dr. Pescatore. He recommends 50-100 mg of Pycnogenol daily to his patients to support cognitive health.

s 

Coenzyme Q10 A nutrient called coenzyme Q10 is naturally concentrated in the mitochondria of cells— the powerhouses of energy production— where it helps convert food into energy. Think of it like coal for a furnace, says Dr. Menolascino. But more to the point: “Coenzyme Q10 may be the most important nutrient for brain health, and it is well known that heart medications called statins will deplete the body of coenzyme Q10 and may be the link between statins causing dementia and depression.” A commonly recommended daily dose is 200 mg per day.

Cutting-edge Brain Boosters Mark Menolascino, MD, medical director of the Meno Clinic in Jackson Hole, WY, notes that research has shown that the following herbal supplements have been shown to provide benefits similar to the dementia medication Tacrine: ½ Huperzine ½ Vinpocetine 

t 

Magnesium There are many varieties of magnesium and the best one for the brain is called magnesium threonate or magnesium glycinate, says Dr. Menolascino. This form of magnesium is thought to be particularly supportive of brain neurons.  “Think of magnesium as the ‘chill’ mineral, as it calms the nerves and may help with migraines, anxiety, and improve sleep,” he explains. He cautions his patients to avoid the form called magnesium oxide, which is a cheap version notorious for causing diarrhea. Magnesium is generally safe in a wide range of dosages, but 350 mg is a prudent starting point.

Ponder This Growing older doesn’t need to mean the same thing as aging. We all grow older, but with strategic supplementation, you can put the odds more in your favor to minimize cognitive aging. TFL SELECTED SOURCES Personal communication: Fred Pescatore, Mark Menolascino, 2019

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HEALING HERBS BY KELLI ANN WILSON

MEET THE MIGHTY MUSHROOMS & DISCOVER THEIR POTENTIAL

FOR CENTURIES CULTURES AROUND THE WORLD, ESPECIALLY IN ASIA AND THE MEDITERRANEAN, HAVE USED MUSHROOMS MEDICINALLY. TRADITIONAL HEALERS MAY HAVE BEEN ONTO SOMETHING. MODERN SCIENTIFIC RESEARCH INDICATES MUSHROOMS MAY HAVE THERAPEUTIC USES FOR VARIOUS CONDITIONS. Let’s look at some of the potential health benefits of mushrooms. Cordyceps (Cordyceps spp.) has been traditionally used in Asia to increase energy, boost stamina and endurance, ease digestion, and encourage sleep. Scientists have found that cordyceps may improve memory and mood. Research also suggests that cordyceps supports immunity and that it possesses anti-tumor properties. Lion’s mane (Hericium erinaceus) has been shown to improve cognition. One study found that subjects who took powdered lion’s mane performed significantly better on cognitive tests than a placebo group. A recently published review of in vivo studies found that lion’s mane mushrooms may also have a beneficial effect on cognitive impairment. Preliminary research suggests it may help the body regenerate nerve cells. Lion’s mane appears to contain nerve growth factors that help heal nerve damage. Maitake (Grifola frondosa) is bursting with benefits. Research suggests these mushrooms may help regulate blood pressure and blood sugar levels. Maitake may also have anticancer, antiviral, and immunity-boosting effects. Oyster (Pleurotus spp.) mushrooms not only taste great, but they’re also packed with protein and B vitamins. They’re also a good source of lovastatin, which may help lower cholesterol. One study found that giant oyster mushroom extract may help manage Type 2 diabetes. continued on page 41

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Reishi (Ganoderma lucidum) is one of the most powerful medicinal mushrooms. It has earned the title “mushroom of immortality” due to its long history of use as a restorative and longevity-promoting tonic. Research indicates that reishi mushrooms may strengthen respiration and boost immunity and cardiovascular health. A 2019 study found that reishi mushrooms may improve cognitive impairment. Shiitake mushrooms (Lentinula edodes) are often used in cooking, but they also enhance health. They’ve been studied for their anticancer benefits and may be especially helpful for breast, gastric, and prostate cancers. Shiitake may be useful for stamina and circulation, as well as arthritis, diabetes, and high cholesterol. New research found that shiitake mushrooms reduced atherosclerosis in mice that ate a high-fat diet. Turkey tail (Trametes versicolor) is frequently used in Asian countries to treat lung diseases and to boost immunity, especially in patients undergoing cancer treatment. Studies in Japan suggest that polysaccharide (the active ingredient in turkey tail mushrooms) may help cancer patients live longer and experience improved health. Chaga (Inonotous obliquus) isn’t actually a mushroom, but a sclerotium (a vegetative fungal growth) that grows on trees. It has antitumor benefits thanks to its high concentration of botulin and betulinic acid, compounds that it extracts from the birch trees it lives on. Chaga also has antioxidant and anti-inflammatory properties. TFL

SELECTED SOURCES “Cancer researchers present turkey tail findings in Japan,” 10/22/14; “FDA approves turkey tail trial for cancer patients,” 11/30/12, Bastyr University n “Edible mushrooms reduce atherosclerosis in Ldlr-/- mice fed a high-fat diet” by S.H. Kim et al., J Nutr, 6/4/19 n “Effect of medicinal mushrooms on blood cells under conditions of diabetes mellitus” by T. Vitak et al., World J Diabetes, 5/15/17 n “Giant oyster mushroom Pleurotus giganteus (Agaricomycetes) enhances adipocyte differentiation and glucose uptake . . .” by P. Paravamsivam et al., 2016; “In vitro and in vivo antidiabetic evaluation of selected culinary-medicinal mushrooms” by V. Singh et al., Int J Med Mushrooms, 2017 n “A systematic review of in-vivo studies on dietary mushroom supplementation for cognitive impairment (P14-021-19)” by A. Nkodo, Curr Dev Nutr, 6/13/19

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

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SPECIAL DIETS B Y L I S A FA B I A N

FLEXITARIAN DIET A FLEXIBLE WAY OF EATING IF A VEGETARIAN DIET APPEALS TO YOU BUT YOU AREN’T SURE YOU WANT TO MAKE THE COMMITMENT, CONSIDER THE FLEXITARIAN EATING PLAN. The term flexitarian has been around for years. It combines the two words flexible and vegetarian to mean a flexible vegetarian-based diet in which a person reduces their consumption of animal protein most of the time but still eats meat and/or seafood occasionally. While the flexitarian diet acknowledges animal protein as an important source of nutrients, it also recognizes the ethical issues associated with meat consumption—including animal and planetary welfare. The diet also considers the risk factors tied to the long-term consumption of large amounts of red meat and processed meat products, including certain cancers, cardiovascular disease, and Type 2 diabetes. The flexitarian eating plan offers adherents myriad health benefits. By incorporating more plants and less meat into the diet, those who follow the plan may experience greater health and longevity, weight loss, improved heart health, and lower risks for diabetes and cancer. Research shows that vegetarians weigh less, have lower body mass indexes (BMI), and eat fewer calories than those who eat meat. When someone follows a flexitarian diet, the same benefits are garnered. A six-year study of 38,000 adults found

that flexitarians tend to weigh less than full-fledged carnivores. Because plant-based foods like fruits and vegetables are lower in calories, a flexitarian diet can help trim caloric intake. Eating more plant-based foods can also help lower saturated fat and cholesterol intake as well. A Korean study found that postmenopausal women following a semi-vegetarian diet (a term used interchangeably with the flexitarian diet in scientific literature) for more than 20 years had much lower BMI, body fat percentages, and body weights when compared to non-vegetarians. In another study, a semi-vegetarian diet was found to significantly lower insulin levels and glucose in postmenopausal women who followed the diet for more than 20 years. Although most current flexitarians are women, the benefits of the diet aren’t just for females. A study of over 73,000 Seventh-Day Adventists found that vegetarian diets (including semi-vegetarian) were linked with lower all-cause mortality. The results appeared to be even more evident in the male subjects. TFL SELECTED SOURCES “The flexitarian diet,” www.WebMD.com, 2019 n “Flexitarian diets and health: A review of the evidence-based literature” by E.J. Derbyshire, Front Nutr, www.ncbi.nlm.nih.gov, 1/6/17

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A Head Start Targeting both the digestive tract and the head. Bio-Kult Migréa is a multi-strain probiotic supplement with magnesium and vitamin B6 which contribute to normal functioning of the nervous system.

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NATURAL BEAUTY B Y N A N F O R N A L A N D LY N N T R Y B A

FEED YOUR FACE HEALING NUTRIENTS

TURMERIC, HONEY, MUSHROOMS, AND PROBIOTICS ARE ALL KNOWN FOR DOING A BODY GOOD. ANTIINFLAMMATORY TURMERIC FIGHTS PAIN. MANUKA HONEY FROM NEW ZEALAND NOT ONLY SOOTHES SORE THROATS BUT ALSO POSSESSES ANTI-INFLAMMATORY, ANTIBACTERIAL, AND ANTIOXIDANT BENEFITS. MUSHROOMS ENHANCE THE IMMUNE SYSTEM. AND PROBIOTICS SUPPORT DIGESTIVE HEALTH.

But the positive effects don’t stop on the inside. When applied topically, these nutrients also support the health and function of our skin, which is, after all, an organ—the body’s largest.

Let That Soak In The idea of being able to absorb ingredients through the skin is not a new one. “Some of the world’s largest drug companies have been applying the principle of transdermal delivery for years, and not necessarily for our benefit,” says Paul Schulick, who founded the supplement company New Chapter. His new company, For the Biome, focuses on nutritive topicals. In fact, the FDA recently discovered that sunscreen chemicals are absorbed into the bloodstream at levels higher than previously believed. This finding has prompted the need for further studies about the safety of those chemicals. “This is unsettling to say the least” Schulick says. “But it raises an interesting point: If our skin can absorb potentially harmful chemicals, why can’t

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it absorb nutrients that science has already proven beneficial?” While supplementation, a healthy diet, and hydration are crucial elements for healthy skin, “applying the right topical nutrients could be an efficacious addition to any skin-care routine,” Schulick says.

Turmeric’s Benefits Turmeric has long played a vital role in Ayurvedic medicine. The spice is widely used for its ability to balance the doshas. Ayurvedic practitioner Uma Jolicoeur, AP, a faculty member at the Ayurvedic Institute in Albuquerque, NM, says the dosha known as pitta “is the aggravating factor in skin disorders, such as acne.” Turmeric’s anti-inflammatory action pacifies pitta, Jolicoeur says, enhancing the complexion and fighting skin diseases, whether used internally or externally. “It also has analgesic actions and stops itching.”

Manuka Honey Naturally antibacterial, Manuka honey is used clinically to treat wound infections. It’s also been shown to positively treat inflammatory skin conditions, such as rosacea and eczema. A 2019 review of 15 randomized controlled trials conducted from March 2015 through May 2018 showed that Manuka honey was one of the complementary and alternative therapies that showed positive clinical effects for eczema. Many skin-care manufacturers use Manuka honey as an ingredient in their serums, balms, facial masks, and cleansers.

Mushrooms & Probiotics Four of the products Schulick’s new company has developed highlight mushroom nutrients for the support they provide the skin and the entire body. “Mushrooms,” he says, “are believed to be more closely related to humans than to botanicals. We see evidence of this in the harmonious way our bodies respond when mushrooms are applied topically.” Studies on living human cells are showing “antioxidant penetration at the cellular level, improved anti-inflammatory response, and improved mitochondrial function,” Schulick says, which could be revolutionary in protecting the skin from stress, both internal and environmental. The studies also are showing “improved appearance of skin elasticity, tone, and texture.” The proprietary process used to create For the Biome topicals involves two-step fermentation, using a blend of probiotics with the mushroom blend. “The bioavailability, quality, and quantity of nutrients yields a natural product that truly works with your skin,” says Schulick. The final product “fortifies the skin’s natural moisture barrier and provides a translucent layer of protection when applied topically.” TFL SELECTED SOURCES “Alternative treatments for atopic dermatitis: An update” by K. Shi and P.A. Lio, Am J Clin Dermatol, 4/19 n “Honey is potentially effective in the treatment of atopic dermatitis . . .” by A.A. Alangari et al., Immun Inflamm Dis, 6/17 n “Honey: A therapeutic agent for disorders of the skin” by P. McLoone et al., Cent Asian J Glob Health, 8/4/16 n “Intro to Ayurveda: The three doshes” by Scott Blossom, www.YogaJournal.com, 4/6/17 n Personal communication: Uma Jolicoeur, Paul Schulick, 5/19 n “Suncreen found in bloodstream after one day, study shows” by Trisha Calvo, www.ConsumerReports.org, 5/6/19

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Bite into something positive.

BITE INTO AN ORGANIC, VEGAN, GLUTEN-FREE, SOY-FREE, C.L.E.A.N., R.A.W., SUSTAINABLY-MADE, COCONUT, ALMOND BUTTER, CHOCOLATE CHIP, POSITIVE SNACK THAT ALSO HELPS FEED THE HOMELESS. We have a big story. It’s about a mother-daughter team using a plant-based diet to fight cancer. It’s about wanting to share that transformative power to help others. It’s about being mother-daughter owned and keeping the family spirit in everything we do. It’s about feeling good about what you eat and spreading that feeling by giving back. And it’s about food that tastes really good. Our story is bigger than a bar. A story big enough to make positive changes in people, and the planet. It’s a story that we hope inspires something big in your story too.

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