__MAIN_TEXT__
feature-image

Page 1

August 2020

Kimchi + FERMENTED FOODS

Inside BACK-TOSCHOOL ESSENTIALS STAY STRONG WITH ANTISTRESS REMEDIES DO YOU NEED AN ELIMINATION DIET?

TFL_0820_101_C1.indd 1

6/25/20 4:01 PM


Topicals & Gummies New & Exciting Additions to the Dr. Formulated CBD Line

FROM A BRAND

YOU CAN TRUST These statements have not been evaluated by the Foodand Drug Administration. This product is not intendedto diagnose, treat, cure or prevent any disease.

â€

TFL_0820_GOL spread.indd 2

7/13/20 7:33 AM


Dr. Formulated CBD Topicals—Skincare Products You Can Trust We are proud to offer these amazing skincare items formulated by David Perlmutter, M.D. and Garden of Life. Using only the finest ingredients including our THC Free Whole Hemp Extract along with proven Ayurevedic botanicals, Dr. Formulated CBD Topicals provide clean solutions for soothing and energizing the skin.

New, Delicious, Easy-To-Chew & Guilt-Free Gummies! Expertly formulated by David Perlmutter, M.D., Board Certified Neurologist and Fellow of the American College of Nutrition, there’s no compromise here! Made from organic fruit (not typical candy ingredients), these CBD gummies use our fully traceable, THC-Free CBD, from hemp organically grown in the USA and are tested Non-GMO and THC Free. Not only are these gummies made with premium organic fruit and herbs, they taste great.

TFL_0820_GOL spread.indd 3

7/13/20 7:33 AM


TFL_0820_NowFoods.indd 1

6/15/20 6:11 PM


THIS IS HAPPY SNACKING! Learn more at happyfamilyorganics.com

TFL_0820_HappyFamily.indd 1

6/22/20 10:18 AM


TFL_0620_RidgeCrestHerbals.indd 1

4/22/20 12:08 PM


12

AUGUST 2020

Sleep Imbalances

Chinese medicine offers a path to feeling fully rested.

32

Fermented Foods

Tasty recipes to support gut health.

37

32

Back to School Essentials Awards

Get a head start on the school year with these top picks.

departments 6 Editor’s Note 8 News Bites

Berries may reduce dementia risk • Key nutrients to fight COVID-19 • Probiotics may relieve depression linked to IBS • More © GEMMA OGSTON

16

37

15 Weighing In

Stress-busting supplements to help you regain control.

16 Smart Supplements

Vitamin C boosts immunity and more.

19 Hot Products

34

23 Food Trends

Elimination diets break the cycle of inflammation.

27 Healing Herbs

ESSENTIALS AWARD WINNER 2020

Keep sinuses clear with natural remedies.

34 Healthy Family

Discover ways to support your pet’s digestive health.

2020 BACK-TO-SCHOOL

ESSENTIAL AWARDS

40 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.

TFL_0820_101_05_LastWord.indd 5

/tasteforlifemag

/tasteforlifemag

@TasteforLife

/tasteforlife

www.tas teforl i fe.com

AUGUST 202 0

tasteforlife 5

7/13/20 2:25 PM


EDITOR’S NOTE

Back to School . . .? August is our traditional back-to-school issue (check out our kids’ nutrition chart on page 20 and award-winning back-to-school products on page 37). This year, of course, nothing feels all that traditional due to the COVID-19 pandemic. Worldwide, 1.5 billion students stopped going to school in the spring. As I write this note in early July, schools and colleges nationwide are revealing diverse plans for how to reintroduce children to physical classrooms as safely as possible. Ideas range from small study groups, eating in isolation, mask use, and social distancing as well as hybrid models that have students alternating distance learning with small in-person classes. We’re in a gritty phase, one marked by constant adjustments, making do, and hoping for the best without being able to fully engage in the traditions, rituals, and celebrations that make us human. It’s a challenging period. One thing that hasn’t changed is how caring for your health every day is one of the best uses of your time. Read how traditional Chinese medicine can improve sleep on page 12. Learn how supplements such as probiotics can help with both stress and weight loss on page 15. Maybe yesterday didn’t go as smoothly as you’d hoped. Each day, we get to choose how we respond to the day. In the words of Viktor Frankl, a survivor of the Auschwitz concentration camp who went on to become a psychiatrist: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” To your health,

Lynn Tryba

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) National Sales Manager Leanna Houle 800-677-8847 (x111) 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-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc practices acupuncture, chiropractic, and herbal medicine Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health 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); © 2020 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

SOURCE “School openings across globe suggest ways to keep coronavirus at bay despite outbreaks” by Jennifer Couzin-Frankel, Gretchen Vogel, Meagan Weiland, www.sciencemag.org, 7/7/20

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 G U ST 2020

TFL_0820_101_06.indd 6

7/9/20 12:32 PM


CLINICALLY TESTED & PATENTED VAGINAL STRAINS*

A TRUE PROBIOTIC Jarro-Dophilus® Women is a true probiotic product for women.* A unique probiotic formula containing four proven strains of the predominant vaginal Lactobacilli, Jarro-Dophilus®

Women’s

patented

combination of probiotic microorganisms has been clinically tested for efficacy in maintaining protective vaginal flora and promoting urinary tract health.*

L. crispatus LbV 88 L. jensenii LbV 116 L. gasseri LbV 150N L. rhamnosus LbV 96 Jarro-Dophilus® Women contains the clinically tested Astarte® strains which are protected by U.S. Patent 8,846,027 and European Patent 2,509,610.

Visit us at www.jarrow.com for more product information.

TFL_0820_Jarrow.indd 1

7/13/20 7:30 AM


PRODUCE AISLE

Berries are BRAIN FOOD Summer is berry season, and enjoying the fresh fruit may make you less likely to develop dementia. A new study from Tufts University found that older adults who regularly consume flavonoid-rich foods such as berries, apples, and tea are up to four times less likely to develop dementia compared to those who consume only small amounts. Flavonoids are natural substances from plants that have been shown to reduce inflammation. The researchers determined that low intake of flavonoids was linked to higher risk of dementia—including Alzheimer’s disease—compared to the highest intake. SELECTED SOURCES “Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias . . .” by E. Shishtar et al., American Journal of Clinical Nutrition, 4/22/20 n “More berries, apples and tea may have protective benefits against Alzheimer’s,” Tufts University, Health Sciences Campus, 5/5/20

REJUVENATION

Toward BETTER SLEEP Experts at the UCLA Sleep Disorders Center offer these tips for getting a good night’s sleep: n Keep your bedroom cool. n Avoid bright lights (especially from electronic devices). n Allow three hours between exercise and bedtime. n Don’t use alcohol as a sleep aid: Try an herbal tea instead. SOURCE “Tips to fall asleep naturally,” Healthy Years, UCLA Health

continued on page 11

8 tasteforlife

AU GU ST 2020

TFL_0820_101_08_11.indd 8

7/1/20 1:31 PM


TFL_0820_FoodforLife3.indd 1

6/24/20 3:35 PM


TFL_0820_RidgecrestHerbals.indd 1

6/18/20 11:50 AM


continued from page 8

PREVENTIVE MEDICINE

Nutrients may FIGHT COVID-19 Several months into the pandemic, maintaining distance from people who have the virus and following recommended hygiene practices are the only ways to prevent contracting COVID-19. There is no magic formula that will vanquish the virus. That said, research points to key nutrients that bolster the immune system and may protect from contagious diseases.

Vitamin D In research that looked at the records of more than 4,000 Chicagoans who received COVID-19 tests in March and April, those with vitamin D deficiency were 77 percent more likely to have tested positive for the virus than people with a normal amount of this nutrient. In another study, of data from 10 countries, Northwestern University researchers found a link between COVID-19 mortality rates and vitamin D deficiency. Low levels of vitamin D are associated with hyperactive immune responses.

Potassium Naturopathic physician Kara Fitzgerald, ND, points out the imbalance of potassium and sodium in the US population, where, she says, we get about three times the amount of sodium we need and less than 10 percent of the potassium. A study she cites found that nearly all COVID-19 patients in one Chinese cohort had low serum potassium, and those with a deficiency prior to contracting the illness did worse than those whose potassium levels dropped because of the virus. Dr. Fitzgerald recommends a diet high in potassium-rich foods, including many vegetables, fruits, beans, and fermented soy foods. SELECTED SOURCES “The 15 best supplements to boost your immune system right now” by Jillian Kubala, www. HealthLine.com, 5/8/20 n “Exploring the links between coronavirus and vitamin D” by Anahad O’Connor, www. NYTimes.com, 6/10/20 n “Low serum potassium in COVID-19 and thoughts on interventions” by Kara Fitzgerald, www.drkarafitzgerald.com, 4/20 n “Vitamin D levels appear to play role in COVID-19 mortality rate” by Amanda Morris, Northwestern University, www.ScienceDaily.com, 5/20

DID YOU KNOW? Researchers determined that a probiotic supplement can reverse symptoms of depression in patients with irritable bowel syndrome (IBS). Participants had both IBS and major depressive disorder. After 90 days, those who took the strain of Bacillus coagulans reported improvements in symptoms of depression. Some also reported better sleep. SOURCE “Bacillus coagulans MTCC 5856 for the management of major depression with irritable bowel syndrome . . .” by M. Majeed et al., Journal of Food and Nutrition Research, 7/18

www.tas teforl i fe.com

TFL_0820_101_08_11.indd 11

AUGUST 202 0

tasteforlife 11

7/13/20 12:51 PM


Sleep

Imbalances

C H I N E S E M E D I C I N E I N T E R P R E TAT I O N Sleep has a lot to do with the shen, or spirit. When your spirit is relaxed and at home inside your heart, Chinese medicine says that sleep will come easily and you will wake feeling fully rested. However if your shen is disturbed, sleep is difficult and then so is everything else. If you are trying to go to bed after 11 p.m., forget about it. In Chinese medicine that time is reserved for the liver, which has lots of creative energy that is meant for detoxing and dreaming. I know it’s tempting to stay up because you can get that second wind later, but trust me, your liver needs that time to rejuvenate. Make sure to get to bed before your 11 p.m. curfew.

Dreams Chinese medicine considers dreams a vital marker for health, especially that of the digestive system. The content isn’t as important as the fact that they are happening—so long as they aren’t nightmares. The ability to dream and remember your dreams, even if only briefly upon waking, tells a practitioner that your digestive system is working well and your body is not so preoccupied by toxins that it’s not allowing you to dream. Not only that, but spirits are associated with each organ. The liver is home to a spirit referred to as the hun, and the heart is home to the shen. We each have our own unique hun and shen, and the quality of our dreams reveals the health of these spirits. If we are healthy and our bodies are peaceful when we are resting, the shen will stay rooted in the heart while the hun takes off and

From Everyday Chinese Medicine © 2020 by Mindi K. Counts. Photographs © 2020 by Kristen Hatgi Sink. Reprinted in arrangement with Shambhala Publications, Inc. Boulder, CO. www.shambhala.com

finishes our business for us. The classical texts tell us that what we remember of our dreams is actually what the hun experiences while we are sleeping.

Special Considerations We need uninterrupted hours of sleep each night to reset our bodies and brains. When falling asleep is easy and we can reach deep sleep, it is such a gift. Six to eight hours of sleep is generally considered maintenance level, whereas eight to ten hours is considered restorative. With our lives as busy and full as they are, sleep is crucial. It’s important to note that there are different types of “sleep personalities.” In Chinese medicine it is considered typical to fall asleep between 10 and 11 p.m. and to stay asleep for seven to eight hours. It’s not that anything outside of that is considered an imbalance, but if you are having symptoms in addition to unusual sleep patterns, then it is a pattern of imbalance to address. Sleep apnea is more complicated. It can be due to issues with the chi of the lungs, spleen, or kidneys; phlegm; blood stasis; or liver excess. These patterns may arise from food allergies/intolerances that create heat and phlegm deep in the body. Or there could be a physical obstruction in the sinuses, nose, or jaw. It’s best to see a practitioner for a full diagnosis. TFL

Mindi K. Counts, MA, LAc, is an integrative medical practitioner and five-element acupuncturist. Cofounder of the Inner Ocean Center for Healing, Mindi is a contributing author to the Trauma Toolkit and Singing Our Heart’s Song. She is the founder of the international nonprofit Inner Ocean Empowerment Project, providing holistic health care and education through volunteer service missions to underserved populations around the world and in the United States. Mindi is a graduate of Naropa University’s contemplative psychology program and holds a master’s degree in classical acupuncture from the Institute of Taoist Education and Acupuncture.

12 tasteforlife

AU GU ST 2020

TFL_0820_100_12_13.indd 12

6/17/20 2:36 PM


Meridian

Waking

Patterns

Clock

Sleep Imbalances Symptoms

• Difficulty falling asleep • Difficulty staying asleep • Insomnia (can’t fall asleep or stay asleep) • Insomnia due to vivid dreams • Insomnia due to disturbing dreams • Insomnia due to restless leg syndrome • Insomnia due to indigestion • Insomnia due to sleep apnea

TFL_0820_100_12_13.indd 13

Are you waking up at a certain time each night? If so, check the Meridian Clock for insights into which organ might need some extra attention.

Chinese Medicine Patterns

Chinese Herbs

• Liver chi stagnation (leading to shen disturbance) • Liver blood deficiency • Spleen chi deficiency • Kidney yin deficiency

• Schisandra • Skullcap

Chinese Herbal Formulas

• Emperor’s Heart Yin (tian wang bu xing dan) • Restore the Spleen Decoction (gui pi tang) • Jujube Seed Decoction (suan zao ren tang) • Preserve Harmony (bao he wan)

Other Herbs

• Valerian • Passionflower • Kava kava • Chamomile • Hops

www.tas teforl i fe.com

Nutritional Supplements

• Melatonin • Magnesium • GABA • L-Theanine Acupressure Points

• Anmian • Heart 7 • Kidney 6 • Bladder 62

AUGUST 202 0

tasteforlife 13

6/17/20 2:37 PM


TFL_0820_Wakunaga.indd 1

6/19/20 12:25 PM


WEIGHING IN B Y LY N N T R Y B A

STRESS LESS FOR WEIGHT LOSS SUPPLEMENTS MAY HELP

MANY OF US HAVE PUT ON WEIGHT SINCE MID-MARCH WHEN THE US DECLARED A NATIONAL EMERGENCY DUE TO THE COVID-19 OUTBREAK. IF YOU’VE INDULGED IN MORE COMFORT FOODS WHILE WORKING FROM HOME, YOU’RE NOT ALONE. WEIGHT LOSS APPS REPORT SPIKES IN CANDY, BREAD, AND NOODLE CONSUMPTION SINCE SPRING. MAYBE YOU’RE EXERCISING LESS DUE TO YOUR GYM’S CLOSING, OR DRINKING MORE IN AN ATTEMPT TO TAKE THE EDGE OFF. Add in ongoing stress, and you have the perfect storm for weight gain. Chronic stress increases the levels of cortisol, the “stress hormone,” in the body. High levels of cortisol result in increased insulin, which leads to blood sugar drops. These drops make us crave sugary, fatty foods. If you want to regain control over your physique as well as your mental well-being, supplements can help. Ashwagandha: Medicine Hunter Chris Kilham calls this adaptogen the “king of herbs,” and for good reason. The herb, which helps the body adapt to stress, has been used in the Ayurvedic medicine tradition for more than 4,000 years. More than 1,000 modern studies have also been conducted. KSM-66 is an ashwagandha root extract that has been evaluated in 22 randomized, double-blind, placebo-controlled clinical trials. “No one can say there’s not enough science now,” Kilham says. Positive results have been found with regard to ashwagandha’s effect on stress, anxiety, and weight management. In one double-blind, randomized, placebo-controlled trial, 64 adults received 300 milligrams (mg) of KSM-66 ashwagandha or placebo twice daily for eight weeks. After that time, serum cortisol levels were reduced 27.9 percent. In another double-blind, placebo-controlled clinical trial involving 52 men and women between ages 18 and 60, participants received either 300 mg of KSM66 twice daily or placebo capsules. At the end of eight weeks, those taking ashwagandha had a 22 percent decrease in mean serum cortisol levels and a 3 percent

reduction in body weight, compared to a 1.4 percent weight reduction in the placebo group. Omega 3s: One study of 2,724 participants (mean age 41.8; 65.7 percent female) found that lower levels of polyunsaturated essential fatty acids in the diet were linked to higher inflammation markers and levels of evening cortisol, which can impair sleep and lead to weight gain. Because of these factors, supplementation with omega 3s might be useful. Probiotics: It’s hard to think clearly when you’re stressed. Probiotics may help. In one double-blind, randomized, placebo-controlled study, 58 people took either a placebo or probiotics for four weeks. Those who took probiotics showed “an increased buffer against the negative effects of stress on working memory performance,” according to researchers. Some studies also indicate probiotics can help with weight loss. Bacteria from the Lactobacillus family have been found to inhibit the body’s absorption of fat, increasing the amount excreted from the body. TFL SELECTED SOURCES “Body weight management in adults under chronic stress through treatment with ashwagandha root extract: A double-blind, randomized, placebo-controlled trial” by D. Choudhary et al., Journal of Evidence-Based Complementary and Alternative Medicine, 1/17 n “Lactobacillus gasseri SBT2055 suppresses fatty acid release through enlargement of fat emulsion size in vitro and promotes fecal fat excretion in healthy Japanese subjects” by A. Ogawa et al., Lipids in Health and Disease, 3/20/15 n “Omega-3 polyunsaturated fatty acid levels and dysregulations in biological stress systems” by C.S. Thesing et al., Psychoneuroendocrinology, 11/18 n Personal communication: Chris Kilham, 2/20 n “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults” by K. Chandrasekhar et al., Indian Journal of Psychological Medicine, 7–9/12 n “Stress matters: Randomized controlled trial on the effects of probiotics on neurocognition” by S. Papalini et al., Neurobiology of Stress, 2/19

www.tas teforl i fe.com

TFL_0820_101_15.indd 15

AUGUST 202 0

tasteforlife 15

7/8/20 11:33 AM


SMART SUPPLEMENTS BY NAN FORNAL

DYNAMIC VITAMIN C RESEARCH SHOWCASES BENEFITS OF THIS KEY NUTRIENT

AS THE SUBJECT OF ONE OF THE FIRST CLINICAL TRIALS IN HISTORY, VITAMIN C PROVED ITS WORTH BACK IN 1747, NEARLY 200 YEARS BEFORE IT WAS IDENTIFIED AND NAMED. JAMES LIND, A ROYAL NAVY SURGEON’S MATE, TESTED ORANGES AND LEMONS AGAINST FIVE OTHER SUGGESTED REMEDIES AND FOUND THAT CITRUS FRUIT CURED SCURVY, WHICH HAD BEEN THE SCOURGE OF SAILORS FOR MANY YEARS. Since that time, research has pointed to the many functions and benefits of this important nutrient in the human body.

The Basics Vitamin C contributes to the creation of collagen and hormones. Its strong antioxidant activity neutralizes free radicals, unstable molecules that damage proteins, fats, and DNA if left unchecked. Vitamin C can help prevent anemia because of its role in the absorption of non-heme iron from plant foods. It counteracts inhibitors of iron absorption, including tannins and phytates found in plant foods; dietary bran fiber; and large doses of calcium supplements. While vitamin C contributes to a healthy immune system, study results vary on whether it will prevent or shorten the duration of colds. One review of clinical trials reported that up to 200 milligrams (mg) a day of vitamin C cut the risk by 50 percent in the most active people (runners, skiers, etc.), but no similar protective effect was found among the general population, according to the Harvard Health Letter.

16 tasteforlife

TFL_0820_101_16.indd 16

How Much You Need The human body cannot store this water-soluble vitamin, so it’s important to get some every day. A diet rich in citrus fruits, strawberries, tomatoes, cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts), and bell peppers provides enough vitamin C for most people’s needs. The RDA for adult men is 90 mg and 75 mg for women. Smokers should add an additional 35 mg per day. Long storage and high-heat cooking destroys the vitamin C in foods, so it’s best to eat them soon after purchase and cooked quickly if at all. Vitamin C is absorbable by the body whether taken in food or supplement form. The Tolerable Upper Intake Level is 2,000 mg daily. Extremely high doses of 3,000 mg and above may cause diarrhea, increased blood levels of uric acid (a risk factor for gout), iron overload, and kidney stones in susceptible people. TFL SELECTED SOURCES “Can vitamin C prevent a cold?,” Harvard Health Letter, www. Health.Harvard.edu, 1/17 n “Free radicals, antioxidants and functional foods: Impact on human health” by V. Lobo et al., Pharmacognosy Reviews, 7–12/10 n “How vitamin C supports a healthy immune system” by Marisa Moore, www. EatRight.org, 3/22/19 n “Vitamin C,” Harvard T.H. Chan School of Public Health Nutrition Source, www.hsph.harvard.edu, 3/20

AU G U ST 2020

6/22/20 4:13 PM


Give Your Kids a

t r a t s k i c K e m o s e l o Wh Loaded with powerful super fruits & veggies and free of gluten, dairy, fillers, artificial colors, flavors and sweeteners. This makes kosher-certified Rainforest Animalz one of the most healthy kid’s supplement brands on the market today. Made with less sugar than other leading children’s supplements, Rainforest Animalz offers all of the wholesome goodness kids need to power through the day in five incredibly T H E P O W E R I N S I D E yummy chewables. STAY CONNECTED Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA • www.bluebonnetnutrition.com

TFL_0820_Bluebonnet.indd 1

For additional information on Bluebonnet nutritional supplements, please call 1-800-580-8866, visit www.bluebonnetnutrition.com, or write:

6/17/20 8:54 AM


Cover All the Bases with ALOE. IMMUNE SUPPORT - DIGESTION - DETOX - NUTRIENT ABSORPTION - ANTIOXIDANT SUPPORT - HYDRATING*

ď ?Clinically Proven Benefits ď ?Enhanced Benefits with

*

*

                

TFL_0820_LilyoftheDesert.indd 1

ď ?G.R.A.S. Certified with Our Own ď ? Made Organic Aloe www.lilyofthedesert.com 1-800-229-5459

7/1/20 1:05 PM


For more great natural products, visit www.TasteforLife.com/hot-products

Ridgecrest Herbals SinusClear supports a positive histamine response and helps keep nasal passages and airways clear using a unique blend of herbs from global traditions. www.RCherbals.com

Nature’s Answer Sambucus Elderberry Syrup Super Concentrated Black Elderberry Extract gives you all the antioxidant power of the elderberry—the berry with two times the antioxidants of blueberries. www.NaturesAnswer.com

Mushroom Wisdom Reishi (Ganoderma lucidum), traditionally known as the “mushroom of immortality,” is considered a superior tonic for supporting overall health of body and mind. www.MushroomWisdom.com

Eden Foods Apple Sauce is a time-honored classic made from a select blend of Michigan family orchard organic apples, plus organic cinnamon, cooked into a thick, sweet, apple sauce. www.EdenFoods.com

America’s Finest Monolaurin is a plant-based nutrient, produced from coconut oil’s lauric acid, that delivers 90 percent glyceryl monolaurate, a biologically active compound for immune support. www.AFIsupplements.com

NOW BerryDophilus Kids provides 2 billion CFU from a combination of 10 clinically validated probiotic bacterial strains designed to support gastrointestinal health and healthy immune system function. www.NOWfoods.com

Can’t find these products? Ask your store to contact the manufacturer directly. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

www.tas teforl i fe.com

TFL_0820_101_19.indd 19

AUGUST 202 0

tasteforlife 19

7/13/20 12:06 PM


TFL_0820_101_20_21.indd 20

7/13/20 12:18 PM

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, avocados, 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

b9

PYRIDOXINE

b6

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; modulates immune reponse, protecting against infection.

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

2020


TFL_0820_101_20_21.indd 21

7/13/20 12:24 PM

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., American Journal of Clinical Nutrition, 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


Back-to-School

Essentials

ChildLife Essentials® offers a variety of supplements developed by a pediatrician and formulated specifically for use by infants and children beginning at age six months. All ChildLife® products are made from natural ingredients, are gluten-free, and do not contain artificial colors, flavors, or sweeteners. To support your children’s daily health, try our daily maintenance recommendations: ChildLife® Multi Vitamin (liquid or non-gummy gummiesTM) Liquid Vitamin C Pure DHA Vitamin D3 The combination of these vitamins will support your child’s brain, bone, and immune health for life.*

Nutrition for Kids! childlifenutrition.com |

#moregood | @childlifeessentials

*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.

TFL_0820_ChildLife.indd 1

6/17/20 11:15 AM


FOOD TRENDS B Y C A S E Y H E R S C H , M S W, L C S W

ELIMINATION DIETS ARE THEY RIGHT FOR YOU?

PEANUTS

SHELLFISH

WHEAT

EGGS

TREE NUTS

MILK

SOY

FISH

WHILE MOST PEOPLE ASSOCIATE EATING WITH PLEASURE, FOR SOME, THE RELATIONSHIP WITH FOOD IS MORE COMPLICATED. MANY STRUGGLE WITH FOOD-RELATED ALLERGIES AND/OR SENSITIVITIES THAT CAUSE INFLAMMATION AND CAN LEAD TO POOR HEALTH. Health-related issues such as autoimmune illnesses, irritable bowel and digestive problems, chronic fatigue, migraines, depression/anxiety, brain fog, asthma, joint pain, and skin flare-ups can be triggered or worsened by food choices. But how do you know which foods are bad for you and which are okay to eat? Elimination diets offer an option for people caught in a cycle of inflammation and who struggle with one or more health issues. They offer a noninvasive way to gather information about your body so you can avoid the foods that irritate your system. “Elimination diets, which remove all possible culprits like dairy, gluten, soy, sugar, and others from a patient’s diet for several weeks before reintroducing foods one at a time, are a common first step” in treatment, says gastroenterologist Gerard Mullin, MD, of Johns Hopkins Hospital. But, he adds, it’s not necessary to start “too big” and eliminate everything at once. Sometimes just one or two foods are the problem.

Choose a method that fits you As with all health regimens, the protocol needs to work for the person. The success of an elimination plan depends on a person’s lifestyle, history, and willingness to stick to the diet. Elimination diets may increase the stress of already living with a chronic medical condition. The organization and tracking required can lead to burnout and feelings of hopelessness. Some people with chronic health conditions already struggle with nutritional deficiencies and maintaining healthy weight. Elimination diets can focus on “discovery” at the expense of much-needed nutrition and calories. When too many food items are eliminated at once, follow-through is difficult. Elimination can imply “going without,” and it can be hard to comply when many of your go-to foods are taken off the table, so to speak. Even when you faithfully follow an elimination diet, it might still be unclear which foods are causing problems and how they are related to your symptoms. In that case, you may want to work under the www.tas teforl i fe.com

TFL_0820_101_23_24.indd 23

AUGUST 202 0

tasteforlife 23

7/13/20 2:17 PM


continued from page 23

time may be enough for you to start feeling better. But, depending on your medical history, you may need to eliminate all of the common allergens before your symptoms begin to subside.

guidance of a healthcare practitioner. If you’d rather ease into an elimination diet, other options exist.

Be aware Mindful eating is a good place to start. Sometimes the pleasure and taste of food seems worth the heartburn, headache, and sluggishness. However, mindful eating requires paying attention to foods you crave, foods you have an aversion to, and foods that make you feel tired, bloated, and sick. Being mindful of these patterns and knowing your history is a first step toward making choices that enhance health and well-being. Johns Hopkins Medicine identifies the most common food allergens as: ■ Tree nuts ■ Fish ■ Shellfish ■ Peanuts

■ Milk ■ Eggs ■ Wheat ■ Soy

Also, some foods, such as gluten and artificial sweeteners and additives, are known to cause inflammation in the body. Start by reviewing how much of your diet consists of these foods. Eliminating one of these items at a

Explore holistic alternatives If any version of an elimination diet doesn’t suit your needs, there are other options to address food allergies and sensitivities. Blood tests for food allergies in addition to a holistic approach called Nambudripad’s Allergy Elimination Technique (NAET) can answer questions while offering a noninvasive treatment to eliminate allergies to food, for instance. Keep in mind that it’s important to be aware of your health history and to create an integrative plan that works for you. TFL Casey Hersch, MSW, LCSW, is a licensed clinical social worker, author, and founder of Light Your Sparkle. She specializes in integrative treatment models for chronic illness. Inspired by her own struggles with autoimmune illnesses and trauma, she educates about empowerment and how to build individualized healing plans. SELECTED SOURCES “Food Allergies”; “Rethinking elimination diets and FODMAPS: A common-sense approach to IBS,” Johns Hopkins Medicine, www.HopkinsMedicine.org n “What is NAET?” www.NAET.com

New! Hemp and Beeswax Balms 150mg

Full-Spectrum Hemp Extract Per Tube

Created by beekeepers and hemp farmers, each of our BPA-free balm tubes contain 150mg of our Full-Spectrum Hemp combined with Beeswax and the unique botanical benefits of Boswellia, Lavender and Peppermint. Easy, no-touch application in two all-natural formulations for calming, soothing relief.

To find a retailer near you or to order online, visit

www.coloradohemphoney.com This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

24 tasteforlife

AU G U ST 2020

TFL_0820_101_23_24.indd 24

7/13/20 2:17 PM


Your Year-Round Immune Support* Solution for the Whole Family!

From syrups to gummies, we offer many powerful ways to support your immune system* with some of the best protection nature has to offer.

** IRI MULO as of March 22, 2020

ADD SAMBUCOLÂŽ TO YOUR DAILY ROUTINE! Scan here to discover delicious recipes with our syrups.

www.sambucolusa.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.

TFL_0820_Sambucol.indd 1

6/16/20 9:07 AM


A Good Meal

A smart choice. E Müesli, plain or cinnamon, whole grain goodness, delicious, organic hot or cold cereal, anytime. Also, an excellent baking ingredient. A nourishing mixture of:

e d e nf

o

.c o d�

om

3 whole grains

• • •

Oats Rye Spelt

• • •

Raisins Blueberries Cranberries

• •

Raw Sunflower Roasted Pumpkin

2 seeds

©2019 Eden Foods 10468

3 dried fruits

Uplift

Whole Grai�

Eden Foods Clinton, Michigan 49236

TFL_1119_EdenFoods.indd 1

9/16/19 11:32 AM


HEALING HERBS B Y R O Y U P T O N , R H , D I P AY U

HEALTHY SINUSES HERBAL REMEDIES TO TRY “IF YOU WANT TO CULTIVATE A BEAUTIFUL LIFE, CULTIVATE A BEAUTIFUL BREATH.”

A yoga instructor I know imparted that pearl of wisdom. But it’s easier said than done when the nose and sinuses are locked up and not a bit of air will flow. Looking at the plethora of over-the-counter (OTC) drugs in a pharmacy provides a hint as to how common a problem this is. However, nutritional and botanical strategies can be equally effective and safer than many of the OTC drugs.

Support Healthy Mucous Membranes The mucous membranes lining the nose and sinuses trap foreign particles from getting into our inner world. The mucous membrane, in addition to serving as a physical barrier, contains cells that in turn initiate immune responses. Maintaining healthy breathing requires we support healthy mucosa. The first step is to stay well hydrated and avoid excessive

exposure to air-conditioning or forced heating, both of which dry out the mucous membranes.

Identify Inflammatory Triggers Key to the control of breathing problems is identifying triggers. If acute seasonal allergies bring on sinusitis, then begin supporting your mucous membranes and immune system before allergy season hits. Six weeks prior to pollen assault, supplementing with nutrients such as zinc and vitamins A, C, and D is helpful for maintaining immune health and supporting healthy inflammatory responses in general, and sinus health specifically. Cod liver oil is a good source of both A and D. Low-level inflammation caused by any number of inflammatory triggers may lead to chronic nasal and sinus congestion. Some of the most common—

www.tas teforl i fe.com

TFL_0820_101_27_28.indd 27

AUGUST 202 0

tasteforlife 27

7/13/20 8:36 AM


continued from page 27

besides pollen, animal dander, and molds—are dairy, wheat, fried and processed foods, nuts, beer, wine, and sugar. Shifting from a typical American inflammation-promoting diet to one that is antiinflammatory can help.

Herbs for All Seasons The most appropriate herbal treatments depend on the triggers and time of year. It’s best to employ both internal and external (topical) strategies. Internally, herbs that support healthy digestion can help break down foods that can trigger an inflammatory response. This is a strategy that is underutilized and can be especially effective for those who have tried “everything else” but never addressed underlying digestive problems. In Ayurveda, two classic formulas used for this purpose are hinga shtak (which contains asafetida) and trikatu (a blend of black and long pepper and ginger). Both are hot, spicy, and drying formulas that stimulate gastric secretions that break down potentially allergenic proteins. They are especially beneficial for those who are prone to excess mucous, coldness, and gas or digestive bloating and are generally avoided in those who tend toward dryness.

In the health food industry, bromelain, a digestive enzyme derived from pineapple, is used in a similar manner. Numerous scientific investigations support its use as an anti-inflammatory, including clinical trials supporting its efficacy in treating nasal and sinus problems. Other allergy-season supplements include freeze-dried stinging nettles and activated quercetin, both of which have clinical trials supporting their use. A key Chinese anti-allergy formula not well known

28 tasteforlife

in the United States is xin yi san (magnolia flower powder). Several herbal formulas feature horseradish as the main ingredient. Hot and spicy, horseradish can often break through the toughest congestion and get mucus running. Some horseradish formulas are available in liquid form that can either be taken straight or in hot water.

Topical Support In addition to internal strategies, it helps to support healthy mucous membranes directly, both preventively and acutely. Many people use saline solution as a nasal rinse with a neti pot or similar device. Nasal rinses wash away dust and pollen, act as an astringent, and clear mucous. Adding one dropperful of a goldenseal tincture to the neti solution (made with distilled or highly filtered water) can help heal and soothe mucous membranes and act as an antibacterial and antifungal. Any nasal or sinus rinse should be followed by introducing drops of a medicated herbal oil into the nostrils. An ayurvedic oil specifically designed for this is known as nasya. In the West, hot baths, application of alternating hot and cold compresses over the nose and sinuses, and herbal steams using any number of aromatic herbs such as ginger, rosemary, sage, or thyme, or their essential oils added to boiling water (do not burn yourself!), are important treatments for restoring breathing. Sage and thyme are especially beneficial since many nasal and sinus infections have a fungal component and both herbs have antibacterial and antifungal activity. TFL Roy Upton, RH, DipAyu, has been working professionally as a herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.”

AU G U ST 2020

TFL_0820_101_27_28.indd 28

7/13/20 1:26 PM


TFL_0820_Xlear.indd 1

7/7/20 11:16 AM


The Gold Standard for

Digestive Health & Wellness

#1 SELLING DIGESTIVE ENZYME

CERTIFIED CLEAN†

NO ARTIFICIAL FILLERS

• Advanced digestion of proteins, carbs, dairy, fats & fibers* • Alleviates occasional bloating, gas & indigestion* • Speeds digestion & increases energy*

VEGAN †

NON GMO

GLUTEN FREE

DAIRY FREE

SOY FREE

CLEAN LABEL CERTIFIED

Independently certified by the Clean Label Project. *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.

TFL_0820_Enzymedica.indd 1

www.enzymedica.com

7/13/20 7:28 AM


NATURAL BEAUTY B Y L I S A FA B I A N

SHEA OIL SOOTHES SKIN AND NOURISHES HAIR

SHEA BUTTER IS A COMMON INGREDIENT IN MOISTURIZING CREAMS, LIP BALMS, AND CONDITIONERS. BUT THERE’S A RELATED INGREDIENT THAT’S EQUALLY IMPRESSIVE. IT’S SHEA OIL, AND IT’S GAINING IN POPULARITY FOR BOTH SKIN AND HAIR CARE. IF YOU’RE A FAN OF SHEA BUTTER, YOU MAY WANT TO GIVE SHEA OIL A TRY. Ivory in color with a mild smell, shea oil is extracted through cold-pressed methods used on the shea nuts that come from the shea tree. A byproduct of shea butter production, shea oil has many of the same fatty acids as shea butter (including capric, caprylic, lauric, palmitic, oleic, and linoleic). Shea oil also contains vitamins A and E. Because the amount of shea oil produced during extraction is not as much as that of shea butter, shea oil is rarer and can cost more. Shea oil was once considered a sacred object because of its many healing benefits. The ancient Egyptians revered shea oil, since it protected skin and hair from the hot desert sun and dry desert winds. Shea oil is still used to hydrate and rejuvenate skin and hair. Perfect for those with dry skin, shea oil contains volatile acids that are easily absorbed, helping to lock in moisture. Due to its high vitamin content, the oil has been used to help heal scars, burns, blemishes, stretch marks, muscle fatigue, dermatitis, and wrinkles. Here are some other ways shea oil can help skin: ■ Apply shea oil to legs after shaving for softer skin. ■ Rub shea oil into dry cuticles to help moisturize them. ■ Add a few drops of shea oil when applying body cream or lotion to help restore the skin’s moisture.

■ Moisturize cracked heels by applying shea oil at bedtime. After applying, wear a pair of cotton socks to help with absorption. ■ Massage shea oil into sore joints and tired muscles. A few drops can reduce pain, thanks to the oil’s anti-inflammatory effects. ■ Use shea oil as a base for makeup application and to brighten the complexion. Since it’s noncomedogenic, meaning it’s not likely to block pores, shea oil helps balance moisture and oil levels on the skin. ■ Rub a small amount of shea oil near your temples and nose to lessen facial congestion. Shea oil’s aromatic compounds act as an expectorant. ■ Soothe inflamed bug bites with shea oil.

Help for the Hair For healthy and flowing locks, shea oil conditions the scalp, enhances curls, decreases frizz, eliminates dandruff, seals in moisture, promotes shine, and softens strands. With its lightweight texture, shea oil absorbs easily when applied to wet hair. It can be mixed into your favorite conditioner and used to encourage a healthier scalp and reduce split ends. When rubbed into a dry scalp, shea oil encourages hair growth. Those allergic to tree nuts should avoid using shea oil. TFL

SELECTED SOURCES “7 amazing benefits of shea oil” by John Staughton, BASc, BFA, www.OrganicFacts.net, 2/18/20 n “Enhance shiny hair with shea nut oil,” www.NaturalOilsForHair.net, 2020 n “Shea nut oil facts and benefits,” www.HealthBenefitsTimes.com, 2020

www.tas teforl i fe.com

TFL_0820_100_31.indd 31

AUGUST 202 0

tasteforlife 31

6/17/20 2:34 PM


B Y E VA M I L O T T E

Fermented Foods R E C I PE S FO R GUT HE A LTH & WELLNESS

Humans worked with the science of fermentation for thousands of years to safely preserve their food. Today, we still enjoy fermented foods, thanks in part to their health benefits and great taste. When a food is fermented, its nutrients become easier for our bodies to assimilate. Eating a fermented item helps our digestive system defend against bad bacteria by creating an environment that’s too acidic for the bacteria to survive. The following recipes teach you how to make your own fermented foods, as well as new ways to use fermented items found in the store. TFL

Calming Miso Pasta From The Self-Care Cookbook by Gemma Ogston ($20, Clarkson Potter, 2020)

35 minutes prep time n serves 4

1 lb 2 oz butternut squash, peeled, cut into O-inch dice 10K oz whole-wheat pasta Sea salt and freshly ground black pepper 3 garlic cloves, peeled and chopped  Olive oil 5 c spinach 3 Tbsp white miso paste K chopped fresh chili 1 Tbsp rice vinegar 3 Tbsp any nut butter Squeeze of fresh lime Handful of sliced almonds (or any nuts, chopped), to serve 1. Preheat oven to 400˚. Line a roasting pan with unbleached parchment paper. 2. Roast squash on lined baking pan (no need to add any oil) for 25 minutes, until soft. 3. While squash is baking, cook pasta in a large pot of salted water, according to package instructions. Drain. 4. In a large bowl, mash cooked squash until smooth. Lightly sauté garlic in a splash of oil for a minute or so. Add spinach and cook until just wilted. 5. Tip spinach into bowl with squash. Add miso paste, chili, vinegar, nut butter, and a splash of water. Mix together until really creamy. Season to taste with salt and pepper. Gently fold in pasta until well coated. 6. Serve in bowls with a squeeze of lime and a sprinkle of almonds. Per serving: 496 Calories, 19 g Protein, 82 g Carbohydrates, 7 g Fiber, 15 g Total fat (2 g sat), 691 mg Sodium, HHHHH Vitamin A, E, K, Magnesium, Phosphorus, HHHH Vitamin B1 (thiamine), B3 (niacin), B6, C, Folate, HHH Vitamin B2 (riboflavin), Iron, HH Calcium, Potassium, Zinc

© 2019 BY GEMMA OGSTON

32 tasteforlife

AU GU ST 2020

TFL_0820_101_32_33.indd 32

7/7/20 10:56 AM


Fermented Mexican Carrots dGnV From The Ultimate Guide to Preserving Vegetables by Angi Schneider ($25, Page Street Publishing, 2020)

20 minutes prep time + 8 days fermentation time n makes 1 quart (serves 6)

2–3 Mexican oregano leaves 1 garlic clove 15 coriander seeds, crushed 1 tsp honey 1 Tbsp sea salt 2 c filtered water

© AMERICA’S TEST KITCHEN

1 lb sliced carrots ¼ medium onion, sliced 1 jalapeño pepper, sliced, seeds removed if you prefer milder flavor

1. Put carrots, onion, jalapeño, oregano, garlic, coriander, and honey into a quart jar. There should be 2 inches of headspace. 2. Mix the sea salt into the filtered water to make a brine. Pour brine into jar, making sure to cover vegetables but leaving room for weight and expansion. Put a weight in jar to keep everything under brine. Top jar with a fermentation lid. Put jar on a plate or small cookie sheet to catch any overflow. 3. Set jar in a cool place, out of direct sunlight, for 8 to 14 days. You can taste the carrots any time after 8 days. If they need to ferment longer, replace weight and fermentation lid and ferment for a few more days. When carrots are to your liking, replace weight and fermentation lid with a plastic storage lid. Store carrots in refrigerator for up to 9 months. Per serving: 52 Calories, 1 g Protein, 11 g Carbohydrates, 4 g Fiber, 1 g Total fat (0 g sat), 391 mg Sodium, HHHHH Vitamin A, H Vitamin B6, C, K

Kimchi dn From 100 Techniques: Master a Lifetime of Cooking Skills, From Basic to Bucket List by America’s Test Kitchen ($40, America’s Test Kitchen, 2020)

25 minutes prep time + 9 days fermentation time n makes about 2 quarts (serves 10)

1 (2K-pound) head napa cabbage, cored and cut into 2-inch pieces 2K teaspoons pickling salt 20 garlic cloves, peeled K c Korean chili powder L c sugar

¼ c low-sodium soy sauce 3 Tbsp fish sauce 1 (2-inch) piece fresh ginger, peeled and chopped coarse 16 scallions, cut into 2-inch pieces 1 carrot, peeled and cut into 2-inch matchsticks

Kitchen Note: Fermented Mexican Carrots make a great side dish for cold meals, but they are also great on tacos or grilled food.

1. Toss cabbage with salt in a bowl, cover, and let sit at room temperature for 1 hour. Transfer cabbage to a colander, squeeze to drain excess liquid, and return to now-empty bowl. Cut out an unbleached parchment paper round to match the diameter of a K-gallon wide-mouth glass jar.

Chilled Avocado and Cucumber Soup GnV

2. Process garlic, chili powder, sugar, soy sauce, fish sauce, and ginger in a food processor until no large pieces of garlic or ginger remain, about 20 seconds. Add garlic mixture, scallions, and carrot to cabbage. Toss to combine. Tightly pack vegetable mixture into jar, pressing down firmly with your fist to eliminate air pockets as you pack. Press parchment round flush against surface of vegetables.

From the Taste for Life test kitchen

10 minutes prep time + 2 hours chill time n serves 4

1K c plain kefir 2 avocados, peeled, pitted, and sliced 2 cucumbers, peeled, seeded, and chopped 2 Tbsp lemon juice 1 garlic clove, chopped Salt to taste 1. In a high-speed blender, combine all ingredients. Blend on High until smooth and creamy. 2. Chill soup in the refrigerator for at least 2 hours. Serve chilled. Kitchen Note: This recipe makes a soup that is thick and creamy. If you prefer a thinner consistency, add a small amount of water when blending. Per serving: 242 Calories, 6 g Protein, 19 g Carbohydrates, 8 g Fiber, 18 g Total fat (4 g sat), 343 mg Sodium, HHH Vitamin K, HH Vitamin B2 (riboflavin), B6, C, Folate, Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), B12, E, Calcium, Magnesium, Potassium, Zinc

3. Fill a 1-quart zipper-lock bag with 1 cup water, squeeze out air, and seal well. Place inside a second zipper-lock bag, press out air, and seal well. Place bag of water on top of parchment and gently press down. Cover jar with a triple layer of cheesecloth and secure cheesecloth with a rubber band. 4. Place jar in a 50° to 70°F location away from direct sunlight and let ferment for 9 days. Check jar daily, skimming residue from surface and pressing to keep mixture submerged. After 9 days, taste kimchi daily until it has reached desired flavor. (This may take up to 11 days longer; cabbage should be soft and translucent with a pleasant cheesy, fishy flavor.) 5. When kimchi has reached desired flavor, remove cheesecloth, bag of water, and parchment. Skim off any residue. Serve. (Kimchi and accumulated juice can be transferred to a clean jar, covered, and refrigerated for up to 3 months. While refrigerated, kimchi will continue to soften and develop flavor.) Kitchen Note: If Korean chili powder is unavailable, you can substitute L cup of red pepper flakes. For the most balanced flavor, a fermentation temperature of 65°F is preferred. Per serving: 70 Calories, 4 g Protein, 15 g Carbohydrates, 2 g Fiber, 0 g Total fat, 737 mg Sodium, HHHHH Vitamin C, K, HHH Vitamin A, HH Vitamin B6, Folate, H Vitamin B2 (riboflavin), Calcium, Magnesium, Phosphorus, Potassium

www.tas teforl i fe.com

TFL_0820_101_32_33.indd 33

AUGUST 202 0

tasteforlife 33

7/7/20 10:56 AM


HEALTHY FAMILY B Y B R E N D A WAT S O N , C N C

GOOD DIGESTION FOR YOUR PET HOW IT IMPACTS HEALTH & LONGEVITY THESE DAYS YOU CAN HARDLY PICK UP A HEALTH MAGAZINE WITHOUT READING ABOUT THE POSITIVE BENEFITS OF GOOD DIGESTION. AFTER TEACHING THE VALUE OF GUT HEALTH FOR 20 YEARS, I’M SO GRATEFUL MANY TYPES OF HEALTH PRACTITIONERS ARE NOW UNDERSTANDING HOW CRITICAL A HEALTHY GUT IS TO A HEALTHY BODY.

34 tasteforlife

AU GU ST 2020

TFL_0820_101_34_35.indd 34

7/13/20 2:01 PM


However, most pet parents don’t think about how essential good digestion is for their beloved dog or cat. My goal here is to explain how valuable and easy it can be to support your pet’s best digestion so he can live his most vibrant life.

Health Starts in the Gut Humans and their pets share very similar physiology, with the similarities outweighing the differences. Poor digestion sets the stage, in both humans and their pets, for obesity, joint issues, liver stress, anxiety, and many other chronic disorders. It’s quite probable you’ve heard of the “microbiome.” This term is used to describe the entire community of bacteria and other microbes residing in your gut. This intestinal community has billions of different critters dwelling together, some beneficial and others problematic. Your dog or cat has a microbiome too. In the simplest terms, when digestion is impaired, most often the first result is an imbalanced microbiome, meaning the ratio of beneficial microbes to the problematic ones shifts. Over time, the gut environment becomes toxic due to the chemical result of the bad bacteria acting on undigested food. This in turn causes inflammation of the lining of the gut, allowing toxins into the rest of the body and decreasing efficient absorption of necessary nutrients like vitamins and minerals. Toxicity, along with nutritional deficiencies, sets the stage for chronic illness of all descriptions. We don’t want to let that happen. Another important aspect of digestion has to do with enzymes, which are essential for all chemical processes in the body, including digestion. Without the proper enzymes, foods can’t be broken down into life-giving amino acids, minerals, and vitamins. In a functional gut, nutrients are then absorbed and used to maintain all aspects of health. Enzymes are largely created by the pancreas, stomach, and small intestine. However, your pets were designed to get some supplemental enzymes from the foods they eat. When wolves and coyotes hunt and kill animals in the wild, they eat some of the entrails, “the guts,” which helps them meet their digestive enzyme needs. Of course, we typically don’t feed our dogs and cats the innards they’d be getting in the wild. The sad result is that most pets in the US can easily be enzyme deficient. By far, the most detrimental impact to your pet’s digestion are the processed foods that most dogs and cats eat daily. Even many of the most expensive varieties

are completely void of appropriate quantities of essential nutritional components like probiotics and enzymes. In my book, Natural Pet Care for Dogs, I delve into all of this information deeply. However, I hope from this brief introduction you can begin to understand why supporting your pet’s gut is critical to his long-term health. I’d like to share two simple and effective ways to easily provide digestive support to your animals beginning today. 1. Probiotic support tips: a. L  ook for a probiotic supplement that provides a minimum of 20 billion live cultures per serving so your dog or cat receives a sufficient dose of friendly bacteria. b. Blend should include a minimum of 10 unique strains (different kinds) of bacteria, including Lactobacillus and Bifidobacterium. Don’t be fooled by products containing just one or two strains. c. Supplement should contain clinically studied animal strains like B. animalis. d. Prebiotics are required within the product. Beneficial bacteria feed on prebiotics, which helps ensure they multiply and survive until consumed. 2. Enzyme support tips: a. B  est formulas are powdered and easy to sprinkle on your dog or cat’s food. b. L  ook for an enzyme blend formulated to support the dietary needs of canines or felines. c. Formula should contain protease, amylase, and lipase to assist with protein, carbohydrate, and fat breakdown. d. Some formulas contain ingredients like organic pumpkin, fennel, and ginger. You may even find a product that offers probiotic support and enzyme support along with superfoods like flax, alfalfa, carrot, pumpkin, turmeric, blueberry, and spinach, all in one. Bottom line, the easiest way to maintain your pet’s healthy digestion and overall vitality is to make a commitment to bringing your dog or cat’s dead food back to life. TFL Brenda Watson, CNC. For more than 25 years, Ms. Watson has been helping people achieve vibrant health through improved digestion. As an author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health, Ms. Watson continues the crusade of teaching how the gut is the foundation of health. www.tas teforl i fe.com

TFL_0820_101_34_35.indd 35

AUGUST 202 0

tasteforlife 35

7/13/20 1:16 PM


Bite into something positive.

* *, BITE INTO AN ORGANIC, VEGAN, GLUTEN-FREE, SOY-FREE, C.L.E.A.N., R.A.W., LOW FODMAP BITE INTO AN ORGANIC, VEGAN, GLUTEN-FREE, SOY-FREE, C.L.E.A.N., R.A.W., LOW FODMAP BITE INTO AN ORGANIC, VEGAN, GLUTEN-FREE, SOY-FREE, C.L.E.A.N., R.A.W., LOW FODMAP*,, SUSTAINABLY-MADE, PEANUT BUTTER, POSITIVE SNACK THAT ALSO HELPS RESCUE ANIMALS. SUSTAINABLY-MADE, SUSTAINABLY-MADE, PEANUT PEANUT BUTTER, BUTTER, POSITIVE POSITIVE SNACK SNACK THAT THAT ALSO ALSO HELPS HELPS RESCUE RESCUE ANIMALS. ANIMALS.

We have a big story. It’s about a mother-daughter team using a We have a big story. It’s about a mother-daughter team using a We have a bigdiet story. It’s about a mother-daughter usingthat a plant-based to fight cancer. It’s about wantingteam to share plant-based diet to fight cancer. It’s about wanting to share that plant-based diet to fight cancer. It’s about wanting share that transformative power to help others. It’s about beingtomother-daughter transformative power to help others. It’s about being mother-daughter transformative power help others. about being mother-daughter owned and keeping thetofamily spirit inIt’s everything we do. It’s about feeling owned and keeping the family spirit in everything we do. It’s about feeling 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. good about what you eat and spreading that feeling by giving back. good about what you eattastes and spreading that feeling giving back. And it’s about food that really good. Our storyby is bigger than a And it’s about food that tastes really good. Our story is bigger than a And it’s about food that tastes really good. Our story is bigger than bar. A story big enough to make positive changes in people, and the a bar. A story big enough to make positive changes in people, and the bar. A story enough to hope makeinspires positivesomething changes inbig people, and the too. planet. It’s a big story that we in your story planet. It’s a story that we hope inspires something big in your story too. planet. It’s a story that we hope inspires something big in your story too.

*Select items. For full list Certified FODMAP Friendly products, please visit gomacro.com. *Select items. For full list Certified FODMAP Friendly products, please visit gomacro.com. *Select items. For full list Certified FODMAP Friendly products, please visit gomacro.com.

TFL_0820_GoMacro.indd 1

7/7/20 1:04 PM


ESSENTIALS AWARD WINNER 2020

BACK-TO-SCHOOL ESSENTIALS AWARDS The 2020

Taste for Life

Going back to school will be a lot different for most kids this year, with remote learning, social distancing, and teachers (and parents) stretched to their limits. Students will need all kinds of support to stay sharp and engaged. Our staff has sampled a full range of products that are sure to help! GEAR

BODY CARE One of our testers declared that Blemish Clear Spot Treatment from NOW Foods “worked awesome.” The formula includes more than a dozen plant extracts.

The cool zippered pouch holding Good For You Girls 3-Step Skincare Kit includes gel cleanser, purifying toner, and moisturizer.

Lafe’s Refreshing Body Spray Zen is plant based, with chamomile and white tea. One tester said it “leaves me feeling calm and focused.”

Klean Kanteen Kid Kanteen reusable bottles are BPA free and made from durable stainless steel. Kid-friendly designs include dinosaurs and unicorns.

SOAPS AND SANITIZERS

Made Free pouches are perfect for transporting pencils and art supplies. They’re handcrafted with organic cotton canvas and a quality zipper.

Kids will love the colorful designs on Z Wraps reusable food wraps—handmade alternatives to single-use plastic bags.

The 3-ounce bottle of Freedom Lavender Citrus Eucalyptus Hand Purifier fits conveniently in a child’s purse or backpack. Ingredients includes aloe vera.

Moon Valley Organics Lemon Rosemary Foaming Herbal Hand Soap smells great, doesn’t dry the skin, and cleans effectively.

ORAL CARE Everyone 3-in-1 Kids Soap is a body wash, shampoo, and bubble bath all in one. It’s made with organic plant extracts and scented with essential oils.

ESSENTIALS AWARD WINNER 2020

Spry Natural Peppermint Xylitol Gum from Xlear is sweetened with xylitol so it won’t promote tooth decay.

Auromère Fresh Mint Ayurvedic Toothpaste contains 23 herbal extracts. It’s a concentrated formula, so a tube lasts longer than most pastes.

tasteforlife.com/ the-2020-back-to-schoolessentials-awards

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

TFL_0820_101_37_38.indd 37

AUGUST 202 0

tasteforlife 37

7/13/20 2:33 PM


continued from page 37

FOOD

BEVERAGES

Teeccino Mushroom Herbal Teas are made with organic mushrooms. They’re caffeine free and rich in adaptogenic properties to reduce stress.

Natalie’s Orchid Island Organic Orange Juice has just one ingredient— oranges. Our tester proclaimed it “Sooooooooooo good!”

Quiet Moon Pocket Snacks Nuts, Seeds & Dried Fruit from Eden Foods are packed with organic pumpkin seeds, almonds, raisins, and cherries.

Our tester described Michel et Augustin Croissant Chips as “a little bag of sweet, buttery happiness!”

NUTRITIONAL SUPPLEMENTS

Start your child’s day right with Food for Life Ezekiel 4:9 Sprouted Grain Raisin Flake Cereal, a tasty breakfast of all-organic ingredients.

America’s Finest Sanutra Wellness Vision Health Support Formula vegetarian capsules are rich in curcumin, lutein, and zeaxanthin.

ChildLife Essentials Healthy Vision SoftMelts in natural berry flavor are sugar free and rich in nutrients that support eye health.

Wiley’s Finest Wild Alaskan Fish Oil Beginner’s DHA has a kid-sized dose of omega-3 fatty acids with natural strawberry and watermelon flavor.

Sambucol Black Elderberry Kids Gummies support a child’s immune system with vitamin C, honey, and zinc.

Sinupret Kids Syrup from Bionorica is a plant-based formula to support a child’s respiratory and immune systems.

RidgeCrest Herbals ClearLungs Liquid offers an orange-flavored blend of Chinese herbs to support the respiratory system.

Bio-Kult Infantis Probiotic Supplement is a seven-strain formula with omega 3s and other nutrients designed for the youngest among us.

ESSENTIALS AWARD WINNER 2020

Moducare Daily Immune Support Grape Chewables from Wakunaga of America are designed to restore, strengthen, and balance the immune system with plant sterols from maritime pine.

Bluebonnet Targeted Choice BrainPower Capsules offer extracts of bacopa, lion’s mane mushroom mycelium, and wild blueberry to help boost memory, attention, and other cognitive functions.

Vive Organic Immunity Boost Original blends roots of turmeric, ginger, and echinacea with fruits and flowers to help strengthen the immune system.

tasteforlife.com/ the-2020-back-to-schoolessentials-awards

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.

38 tasteforlife

AU GU ST 2020

TFL_0820_101_37_38.indd 38

7/13/20 2:34 PM


Know Your Gut Like Never Before.

Boost Your Immunity, Strengthen Your Gut.

Have you ever wondered if the supplements you take

When common ailments take a toll on your health, turn

are working the best they can for your body? Maybe

to Syntol’s unique combination of probiotics, prebiotics

you haven’t seen immediate results from taking a

and enzymes to enhance your immune defenses. The

probiotic, but want to make sure you’re doing all you

lining of your intestinal tract houses roughly 70% of

can to ensure balanced gut health. With a My Gut

your immune system. That’s right—the key to stronger

Report test kit, you uncover the secrets your gut is

immunity lies in your gut.

trying to tell you in order to optimize your lifestyle and

Syntol Benefits:

supplement regimen.

Creates an intestinal barrier against pathogens*

Personalized gut report

Supports the production of antibodies*

DNA sequencing of fungal and bacterial species

Processes vitamins and minerals essential for healthy immune function*

Custom dietary, lifestyle, and supplement recommendations from licensed nutritionists Individual gut health score

Nourishes the gut with immune boosting probiotics and enzymes*

Discover the truth about your microbiome and feed your immune system what it craves. Call now 800-385-4907 or visit www.arthurandrew.com *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

TFL_0820_ArthurAndrews.indd 1

7/13/20 8:00 AM


LAST WORD

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

40 tasteforlife

AU G U ST 2020

TFL_0820_100_LastWord.indd 40

7/13/20 11:54 AM


TFL_0820_Probulin.indd 1

7/6/20 2:01 PM


TFL_0420_MushroomWisdom.indd 1

3/2/20 9:22 AM

Profile for TasteforLife

Taste for Life August 2020  

Taste for Life August 2020  

Recommendations could not be loaded

Recommendations could not be loaded

Recommendations could not be loaded

Recommendations could not be loaded