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How to Boost Immunity
Natural remedies to help you stay healthy.
Celebrating Rosh Hashanah
Kick off the Jewish New Year with these festive dishes.
departments 6 Editor’s Note
33 © STACI VALENTINE
8 News Bites
Carotenoids may help reduce stress • Legumes reduce diabetes risk • Fruit, veggies may lower risk of peripheral artery disease • More
12 Healthy Strategies
Alternatives to cow milk.
14 Gluten Free Focus
Don’t miss our annual BuyOrganic! special section—we’re celebrating Organic Harvest Month with organic recipes, an exploration of organic agriculture, and more! page 41
Taste-test–approved snacks for backto-school lunches.
21 Smart Supplements
Probiotics may aid weight loss.
25 Natural Beauty
Help for thinning hair.
30 Weighing In
Tips for planning a fall cleanse.
40 Hot Products
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It’s About Trust We know you’re passionate about wellness—interested in how to become healthy and stay that way. You don’t want to take unnecessary medications. You prefer instead to explore foods, herbs, supplements, and lifestyle changes to stay in the driver’s seat. We also know you’re very busy. And that’s why we always list our sources—including the latest peerreviewed scientific journals—at the bottom of each article so you can tell at a glance where we get our information. This month, we’ve prepared a special section starting on page 41 that celebrates Organic Harvest Month. If you’ve been concerned about the
environmental impact of food waste and what can be done about it, read “Finding the
ANNEMARIE BÖRLIND Natural Beauty ZZ Sensitive System Anti-Stress
Beauty in Ugly Produce.” “A Marriage Made in Heaven?”
explores organic agriculture and how it may help alleviate global warming. So many of our articles point to the power of healthy, wholesome food to help heal and strengthen your body. There’s no need to endure bland food that will leave your soul hungry for more. Try “Roasted Carrot and Sweet Potato Tzimmes” on page 33, and see for yourself how wonderful good health tastes and feels. To your health,
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Managers Kim Willard, Christine Yardley Founder and Chief Executive Officer T. James Connell Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034
A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
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Make the grade.
7/13/17 2:50 PM
Carotenoids may REDUCE STRESS . . . Lutein and zeaxanthin, which are generally known for their contributions to eye health, significantly improved symptoms of stress in a recent study. Participants received 13 or 27 milligrams of the carotenoids per day, or a placebo, for 12 months. Improvements were seen in blood cortisol levels, stress ratings, mood, and measures of suboptimal health after six months. Those gains had been maintained or improved further at the end of the study period. The supplement also included meso-zeaxanthin, another macular carotenoid. The 59 participants were ages 18 to 25 and in good health overall. SOURCE “Supplementation with Macular Carotenoids Reduces Psychological Stress, Serum Cortisol, and Suboptimal Symptoms of Physical and Emotional Health in Young Adults” by N.T. Stringham et al., Nutr Neurosci, 2/17
. . . and BOOST MEMORY A 2017 study of lutein and zeaxanthin provides additional evidence of their positive role in memory and other cognitive matters. More than 4,000 adults ages 50 and older participated in the study, which linked higher blood levels of the two carotenoids with better scores in global cognition, memory, and executive function (the ability to process information in an orderly manner and to focus on tasks). Higher zeaxanthin levels were also associated with better processing speed, but no such link was evident with higher levels of lutein. SOURCE “Plasma Lutein and Zeaxanthin Are Associated with Better Cognitive Function Across Multiple Domains . . .,” Irish Longitudinal Study on Ageing, J Med Sci, 1/20/17
Peas, beans LOWER diabetes risk Lentils, beans, peas, and other legumes may lower your risk for Type 2 diabetes. Eating about three servings per week was linked to a 35 percent decreased risk in a new four-year study. Legumes are rich in B vitamins, fiber, calcium, potassium, and magnesium. They are regarded as low-glycemic foods, which means that blood glucose levels do not spike after they’re consumed. More than 3,000 people who were at high risk for cardiovascular disease but did not have Type 2 diabetes at the start of the study took part. SOURCE “The Consumption of Legumes Is Associated with a Lower Risk of Diabetes,” Universitat Rovira Virgil, 3/30/17
S EP T EM BE R 201 7
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Veggies GOOD for arteries “Something as simple as adding more fruits and vegetables to your diet could have a major impact on the prevalence of life-altering peripheral artery disease,” said Jeffrey Berger, MD, of the NYU School of Medicine. Dr. Berger led a study that found that three or more servings per day can lower the risk of the disease, which limits blood flow to leg muscles by narrowing the arteries. The disease can cause pain and make walking or standing difficult. SOURCE “Eating More Fruits and Vegetables May Lower Risk of Blockages in Leg Arteries,” American Heart Association, 5/18/17
DID YOU KNOW? Limiting salt in the diet is valuable for lowering the risk of hypertension (high blood pressure). But the Tufts University Health & Nutrition Letter notes that adequate potassium intake is vital as well. The two minerals work in balance with each other. Potassium-rich foods include fish, milk, yogurt, vegetables, fruits, and legumes. SOURCE “Boost Potassium for Healthy Blood Pressure,” Tufts University Health & Nutrition Letter, 5/17
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Reactions may be confined to ONE TYPE OF NUT Having an allergy to one type of nut does not necessarily mean you need to avoid all types, according to a recent study. Researchers from the University of Michigan Medical School found that more than half of the people they tested who were allergic to one type of tree nut (almonds, Brazil nuts, pistachios, cashews, walnuts, or hazelnuts) did not have a reaction to other tree nuts. They also determined that almost none of the participants with peanut allergies were allergic to tree nuts. (Peanuts aren’t technically nuts: They’re legumes.) The researchers said that anyone with a nut allergy should avoid mixed nuts. They recommend an “oral food challenge” in consultation with an allergist to gauge the reaction to individual types of nuts. SOURCE “Allergic to Peanuts? Tree Nuts Might Still Be Safe,” https://MedlinePlus.gov, 3/27/17
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tasteforlife 11 7/12/17 12:22 PM
8/1/17 12:44 PM
HEALTHY STRATEGIES BY JANE EKLUND
M-O-O-O-VE OVER COW MILK! TRY THESE ALTERNATIVES If you’re seeking an alternative to cow milk for drinking, pouring over cereal, or for use as a substitute for cooking and baking, consider some of these popular and nutritious products.
Per 8-ounce glass: 156 calories; 8.1 grams protein; 9 grams fat; 30 percent recommended daily calcium intake.
Drink; pour over cereal; use in cooking.
if you are allergic to cow milk, you might be allergic to goat milk because the milks contain similar proteins.
Per 8-ounce glass, unsweetened plain: 30 to 50 calories; up to 1 gram protein; 2 to 2.5 grams fat; 30 to 45 percent recommended daily calcium intake.
Drink; add to hot drinks, especially coffee; soups, pancake batter, and over cereal.
Not for consumption by people with nut allergies. High in vitamin E.
Coconut Per 8-ounce glass, unsweetened or Milk original: 40 to 80 calories; 0 grams protein; 4.5 to 5 grams fat; 30 to 45 percent recommended daily calcium intake.
Pour over cereal; add to coffee and tea; use in baking and in frozen treats.
High in saturated fats, but also contains lauric acid, which has been shown to have antiviral and antibacterial properties.
Per 8-ounce glass, unsweetened: 90 to 130 calories; 1 gram protein; 2 to 2.5 grams fat; 30 percent recommended daily calcium intake.
Cooking; drinking plain; Among the least likely beverages to cause allergic pouring over cold reactions, but it also may cereal. contain traces of arsenic—so drink no more that ½ cup a day and don’t give regularly to kids under 5.
Per 8-ounce glass, 70 to 140 calories; 2 to 3 grams protein; 5 to 7 grams fat; 30 to 50 percent recommended daily calcium intake.
Smoothies, sauces, frozen treats.
Rich in omega 3s and 6s.
Per 8-ounce glass, 130 calories; 4 grams protein; 2.5 grams fat; 35 percent recommended daily calcium intake.
Over cereals; in white sauces.
Low in saturated fat.
SELECTED SOURCES “Choosing the Right Milk for You,” www.ConsumerReports.org, 8/14 ■ “Goat Milk Nutrients Vs. Cow Milk,” http://healthyeating.sfgate.com ■ “Taste Test: Dairy-Free Milk Alternatives” by Dana Angelo White, Food Network Healthy Eats Blog, 3/2/11 ■ “Top 10 Alternatives to Cow’s Milk” by Ruth Styles, www. theEcologist.com, 4/13/11 ■ “Which Milk for What Recipe?” by Rhea Parsons, www.OneGreenPlanet.org, 2/16/15 ■ “Which Milk Is Right for You?” by Kerry Torrens, www.BBCGoodFood.com, 3/25/15
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© Rod Luey - Fotolia.com
When it comes to Healthy Digestion… Benefit from some Extra Help. *
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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. ©2017 American Health, Inc.
7/17/17 11:10 AM
GLUTEN FREE FOCUS B Y L I S A FA B I A N
SNACK ATTACK FOR THE GLUTEN-FREE CROWD IT’S BACK-TO-SCHOOL TIME, AND DESPITE ALL THE GROANS WE’RE HEARING FROM KIDS, WE’VE GOT SOMETHING TO CHEER ABOUT: SNACKS! WE’RE TALKING ABOUT TASTY TREATS THAT CAN EASILY BE DROPPED IN A LUNCH BAG OR ENJOYED AFTER SCHOOL. While none of us here at Taste for Life are headed back to the classroom, we do know a hunger pang when it strikes. These four winners satisfy. Taste-tested by hungry staffers, all of these gluten-free snacks come in single-serving size packaging. Snack away!
Enjoy Life SunSeed Crunch Baked Chewy Bars
Organic Valley Organic 1% Milkfat Chocolate Lowfat Milk
Free from the eight most common allergens, these are school safe for just about everyone. One taste tester remarked that the flavor of the sunflower butter really came through. Made with ancient grains (amaranth, buckwheat, quinoa, and millet), these bars are made in a dedicated nut- and gluten-free facility. They’re also Certified Gluten-Free and Non-GMO Project Verified.
For the ultimate in convenience, these individual pouches of chocolate milk need no refrigeration before opening, although chilling is recommended before serving. Tasters liked the rich chocolatey flavor. Organic Valley’s pasture-raised milk is rigorously tested from farm-to-table with 57 quality checks and comes from humanely treated cows. This milk is also rich in omega 3s and calcium.
Field Day Organic Fruit Stars Strawberry In adorable star shapes, these fruity and chewy bites are made with real organic fruit purée and juices. They’re also Non-GMO Project Verified. It’s nice to know there are no preservatives or highfructose corn syrup in these fruit chews, as there can be with other fruit snacks. With 100 percent of the daily value of vitamin C per serving, this fun-to-eat snack is also good for you. Tasters liked the fresh strawberry flavor. One noted that the fun shape is something her child would love.
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Goat Milk Formula
Gentle, Nutritious & Delicious
Natureâ€™s Path Organic EnviroKidz Chocolate Crispy Rice Bars Offering whole-grain satisfaction, these cereal bars are also peanut free. A percentage of all product sales go to planetfriendly organizations. The adorable packaging is a bonus, featuring a smiling koala bear on the front of the box and a fun quiz on the back that kids can take to learn more about this Australian animal. Testers enjoyed the cocoa flavor. One said the taste was even better than traditional crisped rice treats that are made from marshmallows and butter! Certified Gluten-Free, this snack is also Non-GMO Project Verified and made in a peanut-free facility. TFL
folic acid *
calcium * 320 mg
*per 8 oz serving of KABRITA Goat Milk Toddler Formula www.tas teforl i fe.com
8/3/17 9:24 AM
HERBAL HELPERS BY JANE EKLUND
QUELL YOUR COLD FEEL BETTER FASTER IT’S NAMED FOR ITS FLOWER’S PRICKLY CENTER, BUT ECHINACEA IS A GO-TO FOR PEOPLE WHO WANT TO SOOTHE THE SYMPTOMS OF A COLD OR THE FLU. THE POPULAR NORTH AMERICAN HERB, WHICH TAKES ITS MONIKER FROM THE GREEK WORD FOR HEDGEHOG, HAS A LONG HISTORY OF MEDICINAL USES DATING BACK TO NATIVE AMERICANS IN PRECOLONIAL TIMES.
How It Works
Form & Dosage
Some research indicates that echinacea stimulates the immune system by boosting the production of white blood cells. It may also help the body fight viral infections by upping production of interferon. Evidence also points to the herb’s capacity for pain and inflammation relief as well as its antiviral and antioxidant properties.
Echinacea is available in extract, tincture, tablet, tea, and capsule form. It is often combined with other immune-boosting herbs as well as vitamins and minerals. As with all over-the-counter supplements, be sure to buy a reputable brand to ensure that the ingredients and dosage match what’s on the label. Adults should take 300 milligrams (mg) every two hours the first day, and then three times a day, for no more than 10 days, to treat colds, flu, and infection. Check with a healthcare practitioner for children’s dosages. If you have an autoimmune disease such as lupus or other progressive illness or are taking medication, check with your doctor before taking echinacea.
What the Science Says The use of echinacea to combat the common cold has been much studied. Some trials have indicated that it may help prevent as well as treat colds, while many others have found that taking it regularly as a preventive measure does not work. More evidence backs the use of echinacea as a treatment to reduce the severity and duration of colds.
Takeaway Coming down with a cold or flu? Consider taking echinacea as a first response. TFL
SELECTED SOURCES “Echinacea,” Michigan Medicine–University of Michigan, www.UofMHealth.org n “Echinacea,” Penn State Hershey Medical Center, http://PennStateHershey.adam.com, 2/2/16 n “Echinacea purpurea: A Proprietary Extract of Echinacea purpurea Is Shown to Be Safe and Effective in the Prevention of the Common Cold” by S.M. Ross, Holistic Nursing Practice, 1–2/16 n “Echinacea Reduces the Risk of Recurrent Respiratory Tract Infections and Complications: A Meta-analysis of Randomized Controlled Trials” by A. Schapowal et al., Adv Ther, 3/15 n “Providing Evidence for Use of Echinacea Supplements in Hajj Pilgrims for Management of Respiratory Tract Infections” by M.A Daneshmehr and A. Tafazoli, Complement Ther Clin Pract, 5/16
S EP T E M BE R 2017
7/28/17 9:03 AM
7/12/17 11:31 AM
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Weâ€™ve got SO much more! Have you visited www.tasteforlife.com lately? Our website features hundreds of healthy recipes for you to try, insightful blogs, and SO much more! Find articles that help you lead the healthy lifestyle you desire. Our content covers everything from brain health to natural beauty to helpful supplements. Also check out our fun quizzes, videos, and weekly giveaways of natural products.
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S EP T E M BE R 2017
8/7/17 8:58 AM
SMART SUPPLEMENTS BY V I C TO R I A D O L BY TO E WS , M P H
EXTRA WEIGHT BUGGING YOU? THE FAT-BUSTING POWER OF PROBIOTICS MOST AMERICANS COULD STAND TO LOSE A FEW POUNDS. MORE THAN TWO-THIRDS OF US ARE EITHER OVERWEIGHT OR OBESE. IN ADDITION TO THE TRIEDAND-TRUE COMBINATION OF DIETARY CHANGES AND EXERCISE, CONSIDER PROBIOTIC BACTERIA. A growing body of research indicates that “gut health is important when it comes to weight loss,” says nutritionist and chiropractor Linda Berry, DC. This is where probiotic bacteria enter the picture, since restoring a better balance of healthy “bugs” contributes to a happier intestinal tract.
Boost metabolism The interaction between gut bacteria and weight first came to light when scientists noticed that destroying gut bacteria leads to weight gain. “Taking antibiotics longterm can increase obesity, especially if given as a child, as a result of the antibiotics killing off the beneficial bacteria in the gut and thus altering energy and fat metabolism,” explains Jacqueline Blakely, ND. People who consume fermented dairy products like yogurt and kefir lose more weight than those who do not, thanks to beneficial bacteria, Dr. Blakely says. When researchers grouped all the prior studies that tracked the effect of probiotics on weight loss—which included nearly 2,000 participants—they confirmed a trend toward lower body weight from the use of probiotic supplements. The weight-loss effect of probiotics grew stronger when people started out overweight, when the supplementation continued for more than two months, and when a combination product that included several species of healthful bacteria was ingested. In other words, probiotics won’t cause a person of normal weight to become underweight. If you’re trying probiotics to support weight-loss efforts, stick with the supplementation regimen for at least eight weeks and select a product containing more than one type of bacteria. How do these healthy bacteria make a change to your waistline? The answer is complex and not completely understood. Scientists have learned that gut bacteria affect how the body absorbs and uses nutrients from food, including whether dietary fat is stored in body fat cells, and even when a person feels full. TFL
Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
SELECTED SOURCES “Effect of Probiotics on Body Weight and Body-Mass Index: A Systematic Review and Meta-analysis of Randomized, Controlled Trials” by Q. Zhang et al., Int J Food Sci Nutr, 8/15 n “Gut Microbiota Modulation and its Relationship with Obesity Using Prebiotic Fibers and Probiotics: A Review” by D.K. Dahiya et al., Front Microbiol, 4/17
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8/3/17 9:25 AM
FOOD FOR THOUGHT BY KELLI ANN WILSON
THE ABCs OF HEALTH AND WELLNESS SCHOOL ISN’T JUST FOR KIDS! EDUCATE YOURSELF ON A RANGE OF TOPICS WITH THESE NEW RELEASES.
Mayo Clinic: The Integrative Guide to Good Health by Brent A. Bauer, MD, Cindy A. Kermott, MD, and Martha Millman, MD ($26.99, Oxmoor House, 2017) Wellness is a complex puzzle, one that calls for something more nuanced than one-size-fits-all solutions. Integrative medicine offers natural, noninvasive ways to strengthen and heal the body. The nonprofit Mayo Clinic is at the forefront of integrative medicine research, and three of its doctors have come together to share their expertise in this guide. Covering everything from first aid for acute emergencies to managing chronic conditions like high blood pressure, the authors provide expert guidance on the ways integrative medicine can help relieve symptoms associated with a host of ailments. Dozens of therapies, ranging from progressive muscle relaxation to guided imagery, are included.
Stuff Every Vegetarian Should Know by Katherine McGuire ($9.95, Quirk Books, 2017) Big things come in small packages. So says the old adage, which rings true for this book written by longtime vegetarian Katherine McGuire. This pocket-sized guide may be small in size, but it makes up for its petite stature by covering a surprisingly large range of topics. With chapters on nutrition, shopping, and cooking, this easy-to-use guide makes going vegetarian easier than ever. The chapter on navigating social situations as a vegetarian is particularly useful for ensuring success at tricky dinner parties—sometimes “No, thank you” is the best response. Going vegetarian may seem intimidating, but McGuire presents solutions to problems that may seem insurmountable at the start. Sample menus and cookbook recommendations make this an invaluable resource for those taking steps toward a meat-free lifestyle.
S EP TE M BE R 2017
8/3/17 9:28 AM
Rosemary Gladstar’s Herbal Healing for Men
Make Your Own Pure Mineral Makeup
by Rosemary Gladstar ($16.95, Storey, 2017)
by Heather Anderson ($19.95, Storey, 2017)
Herbal medicine has been growing in popularity over the years, but some experts believe the unique needs of men haven’t received the attention they deserve. Rosemary Gladstar, a world-renowned herbalist and educator, seeks to rectify this problem in her new book. Gladstar offers an A-to-Z guide to treatments and tonics that address men’s health needs—everything from heart and prostate health to sexual vitality and more. Included are detailed profiles of 29 herbs that are especially useful for men. Designed for beginners—no experience required—Gladstar’s newest offering offers knowledge, recipes, and preparation tips to help men (and the herbalists who love them) chart a path to natural wellness.
Mineral makeup has a lot going for it—fewer ingredients, longlasting formulas, and less chance of skin irritation—which may be why it is becoming an increasingly popular choice for beauty lovers. Among a host of positive benefits, a downside of mineral makeup is its price. But cost doesn’t need to be prohibitive. Heather Anderson’s new book offers readers the chance to enjoy all the benefits of mineral makeup without the price tag, with step-by-step instructions for making foundation, eye shadow, blush, and more, right at home. Store-bought mineral makeup isn’t always available for a wide range of skin tones and types, but Anderson’s recipes can be customized to suit every face. A carefully chosen list of suppliers assures those concerned about sustainability and cruelty-free ingredients that they don’t need to sacrifice their belief system to make high-quality products.
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8/3/17 9:28 AM
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S A V ES A V E
7/13/17 1:02 PM
NATURAL BEAUTY BY KELLI ANN WILSON
THINNING HAIR? TIPS FOR PREVENTING HAIR LOSS HAIR LOSS AND THINNING HAIR CAN AFFECT BOTH MEN AND WOMEN AS THEY AGE. IT ALL COMES DOWN TO TESTOSTERONE LEVELS. While up to a quarter of men see their hair starting to thin by the time they’re 30, women have protection from hair loss in their younger years when their estrogen production is at a lifetime high. But as they approach menopause, women’s estrogen levels can plummet, leaving them vulnerable to the effects of dihydrotestosterone (DHT). DHT inhibits the normal function of hair follicles, resulting in thinner and fewer hairs and the condition called androgenic alopecia (AGA), also known as male pattern baldness.
lycopene, reduced hair loss in almost 90 percent of subjects and improved hair density.
Additional Supplements Zinc may play a role in preventing baldness, but don’t exceed 100 milligrams (mg) daily from food and supplements. Silica aids healthy hair growth—some experts recommend taking 3 mg of choline-stabilized, concentrated orthosilicic acid once or twice a day, up to a maximum of 6 mg. TFL SELECTED SOURCES The Complete Guide to Natural Homemade Beauty Products & Treatments by Amelia Ruiz ($24.95, Robert Rose, 2016) ■ “Effect of a Nutritional Supplement on Hair Loss in Women” by C. Le Floc’h et al., J Cosmet Dermatol, 3/15 ■ Living Beauty by Lisa Petty ($21.95, Fitzhenry & Whiteside, 2006) ■ Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015) ■ “Saw Palmetto for Hair Loss: Myth or Miracle?” by Mary Ellen Ellis, www.Healthline.com, 10/10/16 ■ “This Supplement Combo Reduced Hair Loss in 90% of the Women Who Took It” by Jessica Chia, www. Prevention.com, 2/10/15
While AGA accounts for up to 95 percent of hair loss, there are other causes. Hair loss can be triggered by stress and trauma, weight loss, and hormone imbalances. It can sometimes be difficult to tell what constitutes normal hair loss. The consensus seems to be that shedding up to 125 strands of hair per day is normal, but more than that can be a problem, especially if the hairs aren’t being replaced.
Helpful Supplements Certain supplements can help reduce the incidence and appearance of thinning hair. Saw palmetto. An extract derived from the berries of the saw palmetto plant may be effective in blocking the enzyme that converts testosterone to DHT. Omegas and antioxidants. A study of 120 women with hair loss found that supplementation for six months with omega-3–rich fish oil, along with black currant seed oil, vitamins C and E, and
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8/2/17 9:48 AM
BY MARIA NOËL GROVES, RH (AHG), REGISTERED CLINICAL HERBALIST
Send germs packing this season by picking the perfect natural remedies to support your immune system. By understanding how different remedies benefit your immune system, you can more effectively choose the right one for the job.
Mushrooms & Astragalus Vitamin D
■ When to Take It: All Season or All Year ■ Key Benefit: Immune Function Support
Vitamin D is one of many nutrients that help your immune system function optimally, and if you’re not already taking the supplement, chances are you’re not getting enough. According to the National Health and Nutrition Examination Survey, 77 percent of all Americans fell short of the lowest “normal” blood levels of 30 nanograms per milliliter. Several studies link low vitamin D levels to an increased risk and severity of infectious disease, including the flu, respiratory ailments, and immunodeficiency for both children and adults. The evidence for improved outcomes with vitamin D supplementation is mixed but promising. Food sources are slim: UV or sunlight-treated mushrooms, liver, cod liver oil, eggs, and fortified milk. The recommended daily intake for vitamin D supplements is 600 to 800 IU, preferably of the more bioavailable vitamin D3; however, many practitioners prefer 1,000 to 5,000 IU.
■ When to Take Them: Preventively, Throughout the Season ■ Key Benefit: Strengthening and Regulating Healthy Immune Function
Medicinal mushrooms like shiitake, reishi, maitake, and chaga, as well as astragalus root, contain complex starches called polysaccharides that create a healthy challenge to your immune system, whipping it into shape. Your immune response becomes stronger and more effective at dealing with pathogens, signaling improves, and trigger-happy immune cells (think: allergies and autoimmune disease) simmer down and focus on what really matters. You can take these remedies daily as supplements or in food all season to bolster your immune system. Gently simmering them in hot water for tea or broth best extracts the polysaccharides. If you’re allergic to or simply don’t care for mushrooms, try astragalus.
continued on page 29
S EP T E M BE R 2017
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7/19/17 4:27 PM
TURN OVER A NEW LEAF
golden collagen WITH A
• 2 Cups of Coconut Water • ¾ Cup of Pineapples • 1 Teaspoon of Turmeric Powder • 2 Tablespoon of Neocell Super CollagenTM Powder • 1 Tablespoon of Chia Seeds HOW TO MAKE IT: • ½ Orange 1. Blend all ingredients, top with desired • ½ Lemon Juiced amount of hemp seeds. • Hemp Seeds 2. Sprinkle with pumpkin spice and enjoy! • Pinch of Pumpkin spice
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continued from page 26
■ When to Take It: At the First Sign of Infection
■ Key Benefit: Mobilizing Immune Cells to Boost Immune Function
This herb has a long history of use for infection, particularly bacterial infections and sepsis. It has many immune actions including mobilizing white blood cells to fight infections more aggressively. Of all the herbs in this article, echinacea is the least appropriate to take preventively but can make you feel better more quickly if you take it at the first sign of a cold. Herbalists prefer high doses of the fresh plant tincture—ideally the root or a mix of the root with aerial parts—taken every waking hour or two from the first tickle of an infection until it passes. Echinacea extract numbs the tongue, doesn’t taste great, may cause a flare-up of autoimmune disease, and occasionally causes allergies in people who react to other daisy family plants. If it doesn’t appeal, try elderberry instead. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
■ When to Take It: Preventively and at the First Sign of Infection
■ Key Benefit: Blocking Out Viruses to Limit Infection Incidence and Severity Scientific evidence supports this berry’s ability to prevent viral infections. Viruses hijack your cells and reprogram them to make more viruses, which allows the virus to spread. Elderberry works at least in part by binding to cell receptor sites to block viruses, and other research suggests a similar benefit against bacteria. In a study of Australians on long, overseas flights, taking elderberry extract significantly reduced the duration and severity of colds compared to taking placebo, cutting both by more than half.
SELECTED SOURCES Alchemy of Herbs by Rosalee de la Foret ($24.99, Hay House, 2017) ■ “Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection . . .” by A.A. Ginde et al., Arch Intern Med, 2/23/09 ■ Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) ■ “Echinacea in the Prevention of Induced Rhinovirus Colds: A Meta-analysis” by R. Schoop et al., Clin Ther, 2/06 ■ “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial” by E. Tiralongo et al., Nutrients, 3/24/16 ■ “How Much Vitamin D Do I Need to Take?” Vitamin D Council, www.VitaminDCouncil.org, 2017 ■ “Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses” by C. Karwitz et al., BMC Complement Altern Med, 2/25/11 ■ “Vitamin D,” National Institutes of Health, https://ods.od.nih.gov, 2/11/16 ■ “Vitamin D Deficiency Soars in the US, Study Says” by Jordan Lite, Scientific American, 3/23/09 ■ “Vitamin D and Influenza” by M.E. Sundaram and L.A. Coleman, Adv Nutr, 8/12
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8/8/17 3:11 PM
WEIGHING IN BY KELLI ANN WILSON
Try a Taste for Life Test Kitchen Detox Juice! Visit www.TasteforLife.com/Detox-Juice
FALL DETOX CLEANSE THE SMART WAY WITH THESE HELPFUL TIPS FALL IS A GREAT TIME TO TURN OVER A NEW LEAF, SO TO SPEAK, AND WHAT BETTER WAY TO BRING ABOUT POSITIVE CHANGE THAN WITH A DETOXIFYING CLEANSE?
Detox Basics Our bodies have ways of letting us know that we’ve had too much summer fun—dining out too much and overindulging on treats and cocktails. Being overloaded with toxins can cause headaches, indigestion, fatigue, or sleep problems. Longer-term issues may include susceptibility to colds and flus, increased allergies, arthritis, cardiovascular disease, and even cancer. The liver and other elimination organs are responsible for metabolizing food and maintaining glucose levels, but they can get overwhelmed by the many chemicals that exist in the environment, especially those delivered by the foods we eat. Fortunately, we can support our body’s ability to detox.
Make a Plan Setting aside just one week per season to focus on detoxification can make a world of difference in how we feel. Here are some tips to get you started: ■ Avoid processed foods, alcohol, coffee, and sugar, and try not to overeat. ■ Eat lots of fresh organic produce. Choose dark leafy greens, artichokes, avocados, beets, broccoli, Brussels sprouts, cabbage, cauliflower, berries, and citrus.
■ Drink plenty of water to keep toxins flowing out of your body. A glass of warm water with lemon juice in the morning aids in elimination. ■ Detoxing herbs are helpful. Try teas made of dandelion, burdock root, fennel, and ginger. ■ Boost fiber intake to keep things moving. Good sources of fiber include chia, flax, and hemp seeds, fresh fruit and vegetables, oats, and psyllium husk. ■ Sweating helps eliminate toxins. Engage in daily exercise that is vigorous enough to cause a sweat, but not overly intense. TFL SELECTED SOURCES “Detox Diets for Toxin Elimination and Weight Management: A Critical Review of the Evidence” by A.V. Klein and H. Kiat, Journal of Human Nutrition & Dietetics, 2014 ■ “Diverse Biological Activities of Dandelion” by M. González-Castejón et al., Nutrition Reviews, 9/12 ■ “Flaxseed Dietary Fiber Supplements for Suppression of Appetite and Food Intake” by S. Ibrugger et al., Appetite, 2012 ■ The Liver and Gallbladder Miracle Cleanse by Andreas Mortiz ($14.95, Ulysses Press, 2007) ■ The New Fat Flush Plan by Ann Louise Gittleman, PhD, CNS ($25, McGraw Hill, 2016) ■ “Pharmacological Basis for the Medicinal Use of Psyllium Husk (Ispaghula) in Constipation and Diarrhea” by M.H. Mehmood et al., Digestive Diseases and Sciences, 11/17/10
S EP T E M BE R 2017
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8/4/17 11:21 AM
7/18/17 10:58 AM
B Y E VA M I L O T T E
Celebrating Rosh Hashanah RECIPES FOR THE JEWISH NEW YEAR
© STERLING PUBLISHING
In cultures throughout the world, food symbolizing luck is traditionally consumed during the New Year. Rosh Hashanah has its own representations on the table. Apples, pomegranates, dates, root vegetables, and winter squashes are given pre-meal blessings and are featured prominently in dishes served during Rosh Hashanah. These vegetarian recipes feature the healthy and delicious foods that are traditionally served during the Jewish New Year.
Caramelized Apple Strudel dV From Healthy Jewish Kitchen by Paula Shoyer ($24.95, Sterling Epicure, November 2017) 60 minutes prep time + 2 hour rest time for dough ■ serves 12
Dough K c plus 2 Tbsp all-purpose flour, plus extra for dusting K c white whole-wheat flour K c whole-wheat flour 1 Tbsp sugar N tsp salt N c sunflower or safflower oil K c water Honey for drizzling (optional) Filling 2 Tbsp coconut oil N c light brown sugar 1 Tbsp sugar K tsp cinnamon 4 Gala apples, peeled, cored, and sliced into K-inch thick slices 3 Tbsp ground almonds 1. To make dough, place all-purpose flour, white whole-wheat flour, whole-wheat
flour, sugar, salt, oil, and water into the bowl of a stand mixer. Mix with a dough hook attachment, or by hand, until mixture comes together into a ball. Cover bowl with plastic wrap and let it rest for 1 to 2 hours at room temperature. 2. To prepare filling, heat a large frying pan over medium heat and add coconut oil, brown sugar, sugar, and cinnamon. Stir. Add apples to pan and cook them, stirring often, for about 6 to 8 minutes, until apples are fork-tender. Place mixture into a bowl and let it cool for 10 minutes. Add ground almonds and mix well. 3. When dough is ready, preheat oven to 375°. Divide dough into 3 pieces. Cut off a large piece of parchment paper and sprinkle it with some all-purpose flour. Roll out a piece of dough into a rectangle about 8x14 inches, lifting dough a few times to add more
flour underneath it. Place a third of filling down length of dough, 2 inches from edge. Fold in right and left sides (the short sides) about 1 inch from edge. Roll long end of dough (with filling), into a tight, long log. Place it on a cookie sheet or jelly roll pan lined with parchment. Repeat same steps to make 2 other logs. 4. Bake strudel for 30 to 40 minutes, or until it is lightly browned, and transfer to a wire cooling rack. Serve warm or at room temperature with a drizzle of honey over top, if desired. Kitchen Note: This recipe may be made 2 days in advance. You may want to rewarm the strudel after the first day. Per serving: 189 Calories, 3 g Protein, 28 g Carbohydrates, 3 g Fiber, 8 g Total fat (3 g sat), 50 mg Sodium, ★ Vitamin B1 (thiamine), E, Phosphorus
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8/3/17 9:31 AM
continued from page 33
© STACI VALENTINE
Roasted Carrot and Sweet Potato Tzimmes dGnV From The Seasonal Jewish Kitchen by Amelia Saltsman ($29.95, Sterling Epicure, 2015)
90 minutes prep time ■ serves 8
6 to 8 1 2 3 1 K to O
organic oranges, divided organic lemon lb carrots lb sweet potatoes lb shallots (about 8 large) lb dried plums or pitted prunes (vary the amount depending on how sweet and fruity you want the dish) 3 to 4 Tbsp extra-virgin olive oil Kosher or sea salt and freshly ground white or black pepper
1. Preheat oven to 400°. 2. Using a swivel-blade vegetable peeler, remove zest in large strips from 2 of the oranges and the lemon. Be sure to press down only hard enough to capture colored part of skin, not bitter white pith. Juice enough oranges to yield 2K cups juice. Reserve lemon for another use. 3. Peel carrots and cut them crosswise into 2-inch chunks or lengthwise into 2-inch chunks (if carrots are very fat, first halve them lengthwise). Peel and cut sweet potatoes into large bite-size chunks. Peel and quarter shallots lengthwise. Use kitchen scissors to snip dried fruits in half. 4. Use a roasting pan large enough to hold all vegetables in more or
less a single layer. Place carrots, sweet potatoes, shallots, dried fruit, and lemon and orange zests in pan. Toss with enough oil to coat evenly, season with salt and pepper, and pour juice over all. 5. Roast vegetables, turning them once or twice during cooking, until tender and browned in places and most of juice is absorbed, about 1N hours. If you want a saucier finished dish, add another K to 1 cup juice during last 20 minutes of cooking. The juice should thicken slightly. Serve warm or at room temperature. Kitchen Note: Tzimmes is an eastern European stew of carrots and/or sweet potatoes and prunes traditionally cooked with beef flanken, often sweetened with brown or white sugar, and sometimes thickened with flour. In Yiddish, the word tzimmes means “a big fuss,” probably because of all the work required to make the old-style dish. This version couldn’t be easier: Skip the meat, sugar, and flour and instead roast carrots, sweet potatoes, and dried Santa Rosa–type plums (or common dried prunes) in fresh orange juice until they are tender, browned, glazed with citrus, and deliciously infused with orange. For a vegan main course, serve tzimmes with quinoa. This recipe can be made a day ahead and reheated. Per serving: 439 Calories, 8 g Protein, 96 g Carbohydrates, 13 g Fiber, 6 g Total fat (1 g sat), 326 mg Sodium, ★★★★★ Vitamin A, B6, C, ★★★★ Potassium, ★★ Vitamin B1 (thiamine), K, Magnesium, Phosphorus, ★ Vitamin B2 (riboflavin), B3 (niacin), E, Calcium, Iron
S EP TE M BE R 2017
8/3/17 9:33 AM
Toasted Israeli Couscous in Winter Squash Cases dnV From The Seasonal Jewish Kitchen by Amelia Saltsman ($29.95, Sterling Epicure, 2015)
2 hours prep time ■ serves 8
4 or 5 small butternut, acorn, sweet dumpling, or delicata squash, 10 to 12 oz each, or 9 or 10 single-serving-size orange or white pumpkins Extra-virgin olive oil Kosher or sea salt and freshly ground black pepper 1 onion, finely chopped 1 tsp ground cinnamon 1 organic orange 1 c Israeli couscous K c dried cranberries or black currants 2 to 3 c low-sodium vegetable stock 1. Preheat oven to 425°. Cut squashes in half lengthwise and scoop out and discard seeds and strings. Scoop out flesh, leaving a shell N-inch thick. Chop flesh into N- to K-inch pieces. You should have 1K to 2 cups. Peel and chop flesh from an extra small squash if necessary to make up difference. If using mini-pumpkins, cut tops off 8 pumpkins just where each pumpkin gets wide. Hollow pumpkins out as directed for squash. Peel and chop flesh from an extra pumpkin or two as needed to make up flesh amount. Reserve caps. 2. Brush cut cavity and cut surface of each squash with oil and season with salt and pepper. Place squash cut side down on a sheet pan and roast until cut surfaces are nicely browned and squash
are beginning to get tender, 15 to 20 minutes. Remove from oven, turn cut side up, and let cool. (The squash can be roasted up to 1 day ahead, covered, and refrigerated. Bring to room temperature before proceeding.) Reduce oven temperature to 375°. 3. In a wide pot, sauté onion in 2 tablespoons olive oil over medium heat until softened and translucent, 5 to 7 minutes. Add squash pieces and cinnamon and season with salt and pepper. Turn heat to medium-high and cook, stirring occasionally, until squash brightens in color and starts to soften, about 7 minutes. While squash is cooking, remove zest from orange using a Microplane grater and working over pot to capture both zest and spray of citrus oils. 4. Reduce heat to medium. Push squash mixture to side of pot or transfer it to a plate. Add a teaspoon or two of oil if pot seems dry and then add couscous. Cook, stirring frequently, until couscous is lightly browned, about 2 minutes. Return squash mixture to pan and stir well. Add cranberries and 2 cups of stock to pot. Stir well to scrape up any brown bits from bottom of pot, cover, and bring to a simmer. Reduce heat as needed to maintain a gentle simmer and cook for 10 minutes. Uncover and continue cooking until couscous is tender and pearls have enlarged, about 10 minutes more, adding remaining stock as needed to keep mixture moist and loose. Taste and season as needed. 5. Fill squash cases with couscous mixture, mounding filling. Leave them on sheet pan or transfer them to an attractive shallow baking pan. If using pumpkins, perch a cap on each one. Bake until squash cases are blistered and tender, exposed filling is browned, and dish is wonderfully fragrant, about 40 minutes. Kitchen Note: Traditional couscous or quinoa works well in this recipe too. Per serving: 277 Calories, 6 g Protein, 56 g Carbohydrates, 7 g Fiber, 6 g Total fat (1 g sat), 170 mg Sodium, ★★★★★ Vitamin A, C, ★★ Vitamin B1 (thiamine), B3 (niacin), B6, E, Magnesium, Potassium, ★ Calcium, Iron, Phosphorus
For a guide to nutrition breakdowns, see page 6.
Arugula and Pomegranate Salad dGnV From the Taste for Life test kitchen
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
15 minutes prep time ■ serves 4
6 K L 3 2 K 1
c arugula c pomegranate seeds c chopped pitted dates Tbsp extra-virgin olive oil Tbsp balsamic vinegar tsp Dijon mustard tsp honey Salt and freshly ground black pepper
1. Toss arugula, pomegranate seeds, and dates together in a large bowl. 2. In a small bowl whisk oil, vinegar, mustard, honey, and salt and pepper to taste. 3. Pour dressing over salad. Toss to combine. Serve immediately. Per serving: 180 Calories, 2 g Protein, 22 g Carbohydrates, 3 g Fiber, 11 g Total fat (1 g sat), 163 mg Sodium, ★★★★ Vitamin K, ★ Vitamin C, E, Potassium
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S EP T E M BE R 2017
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buy rganic! tasteforlife life
Celebrate Organic Harvest Month™
Healthy Organic Recipes | Reduce Your Food Waste | Organic v. Natural
7/25/17 11:22 AM
Alicia Silverstone INTRODUCES
ALICIA SILVERSTONE Actress, NY Times Best-Selling Author, Health Advocate
4/20/17 9:55 AM
by Alicia Silverstone
How mykind Organics Got Its Start While I was pregnant with my son, Bear, I embarked on a quest for the cleanest prenatal vitamin I could give my body. A vitamin that was aligned with the way I eat: organic, non-gmo, free of funky processed junk, and completely plant-based. Turns out this search was no simple task! I learned that there really wasn’t anything on the market that I would feel comfortable putting in my body as a nutritional safety net. I could find vegan-friendly options, but they wouldn’t be whole foodbased. Some vitamins claimed to be nothing but whole foods, but in reality included binders, fillers, and other synthetics. What?! That’s like saying your broccoli is nothing but broccoli and then sneaking in some hydrogenated soybean oil. Gross!
son, Bear, I came across gummy vitamin brands that were made with some organic stuff, but most snuck in processed sugar or artificial flavorings! Seriously, take a look; the top four kid-friendly gummy brands on the market all have sugar as a top ingredient. I cringe at the thought of feeding Bear a vitamin that is the equivalent of one teaspoon of table sugar. It was so important to me that we create something with zero processed sugar! So, unlike the other gummy products out there, mykind Organics Gummies uses organic apple and organic peach purée and juice to source the sweetness.
Throughout this tiresome research to seek a pure and wholesome vitamin, my brain really started to hurt! Why would I take something meant to improve my health, when in actuality it was far inferior to the quality food I was eating? I realized that if I wanted a truly great vitamin option, I was going to have to make it myself. So I went on a search for the perfect partner—the stars aligned with Garden of Life—and we co-founded mykind Organics. Together we created an entirely new kind of vitamin line that is Certified USDA Organic, Non-GMO Project Verified and free of synthetic binders and fillers. That’s right—made with whole foods and love!
On top of processed sugars, many top vitamin brands include the ingredient gelatin in their gummies. What’s the deal with gelatin? Gelatin is a tasteless gelling agent that's made from ground up animal skin and bones—primarily the stuff that’s left over from the meat industry. Items like pork skins, horns, and cattle bones. Nasty! Consuming gelatin is like buying a hot dog on a random city street corner—you really have no idea what’s actually in it. For this reason, we sourced the first ever organic pectin from organic oranges. It’s combined with apple pectin to help bind the gummy. The oranges used are actually reclaimed orange peels that might otherwise be composted. We worked with the company Uncle Matt’s® Organic to create an orange powder made from the remnants of their orange peels. This way, binding the gummy is not only healthier for you or your little one, but it’s also healthier for the planet.
Finally–Delicious, Nutritious Gummies!
A Healthy Farm-to-Gummy Vitamin
I have been over the moon about these vitamins. And I am thrilled now that we have added gummies to our line! Chewing something delicious is more fun—how could it not be? These gummies taste like fruit snacks—nine whole fruits in every bottle—and they're packed with extra nutritional goodness and zero added sugar! Most gummy vitamins have the equivalent of one teaspoon full of sugar in each serving. How crazy is that? From the get-go, we wanted to make these for children and anyone else who prefers chewing to swallowing a capsule. But in order to make it, it took a lot of research since no other gummy on the market is made the way these are: with Certified Organic, Non-GMO whole fruits and vegetables, and we don't add sugar or gelatin.
I am so happy and grateful we can now provide a healthy farmto-gummy vitamin for you! mykind Organics prides itself in being a true health crusader, ditching the conventional vitamin gummy course by steering clear of processed sugars and syrups, artificial colors and flavorings, animal products, and GMOs. Our gummies have nine whole organic fruits in each bottle in addition to a blend of all kinds of healthy goodness from kale to cauliflower, with it’s sweetness derived from the fruit itself, and the organic pectin made from apples and organic orange peels. It is Certified USDA Organic, Non-GMO Verified, Certified Vegan and Kosher. Wahoo!! We did it. mykind Organics Gummies (Kids, Prenatal, Women’s, Women’s 40+, Men’s and Men’s 40+) are now available at all major health food stores and online retailers.
In searching for a clean, vegan, and fun kids multivitamin to give my
4/20/17 9:55 AM
Omegas made easy. Udo’s Oil provides all the omegas you need in one spoonful…we’re talking about omega-3 & -6 plus the added benefits of omega-9. We use pure, fresh-pressed flax oil and blend it with sunflower, coconut, and sesame oils ensuring that we provide you with all the omegas your body needs. Since your body can’t make them, it’s important to use Udo’s Oil daily…just blend, mix, and drizzle it into every meal. Udo’s Oil... because getting the omegas your body needs shouldn’t be complicated.
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7/12/17 11:54 AM
ORGANIC IN THE NEWS
NATURAL AND ORGANIC EXPL AINED KIDS AT RISK FROM PESTICIDES Much recent research has focused on the negative health effects on children from exposure to pesticides. Studies have linked pesticide exposure to obesity and metabolic disorders, developmental problems, neurodevelopmental impairment, and lower IQ. Choosing organic produce will reduce the likelihood of pesticide exposure. SOURCE “2016 Organic Research Shows Health and Environmental Benefits,” Organic Report magazine, http://TheOrganicReport.com
OPT FOR ORGANIC BODY CARE Choosing organic body care products can have a significant effect on health. Researchers found that taking a break from using makeup, shampoos, and lotions that contain certain synthetic chemicals can reduce the levels of hormone-disrupting chemicals in teenagers. SOURCE “2016 Organic Research Shows Health and Environmental Benefits,” Organic Report magazine, http://TheOrganicReport.com
The phrase “all natural” on a food label often carries little weight. According to the US Food and Drug Administration, “From a food science perspective, it is difficult to define a food product that is ‘natural’ because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.” The US Department of Agriculture regulates the labeling of organic products. Here’s what the labels mean: ■ 100 Percent Organic: Products carrying the certified USDA seal have been inspected and certified to conform to organic practices. ■ Organic: At least 95 percent of the ingredients must be organic in order for a product to earn this label. ■ Made with Organic Ingredients: At least 70 percent of the ingredients must be organic. SELECTED SOURCES “What Is the Meaning of ‘Natural’ on the Label of Food?” US Food and Drug Administration, www. FDA.gov, 4/28/17 ■ “The Word on Food Labels,” Healthy Years, UCLA Health, 2017
8/3/17 9:36 AM
ORGANIC IN THE NEWS
ORGANIC SALES BOOMING
BIG JUMP IN ORGANIC USE In a significant upswing, more than 80 percent of US households now choose organic products. “Things have changed in the kitchens of American households across the country, from small towns to the big cities,” according to the Organic Trade Association (OTA). “Organic can now be found on the shelves of kitchen cupboards and in the refrigerators of 82.3 percent of American households.” That’s a 3.4 percent increase over the previous count. The information comes from a Nielsen survey of more than 100,000 homes in 2015 and 2016. SOURCE “New State Data Shows Organic Now in the Kitchens of Over 80 Percent of US Households,” Organic Trade Association, 3/23/17
The organic sector continues to show robust growth, shattering sales records in 2016. Organic sales reached $47 billion in 2016. Organic food now accounts for 5.3 percent of total US food sales. Organic businesses also saw significant growth in employment numbers. “The organic industry continues to be a real bright spot in the food and ag economy both at the farm gate and the checkout counter,” said Laura Batcha, CEO and executive director of the Organic Trade Association. SOURCE “Robust Organic Sector Stays on Upward Climb, Posts New Records in US Sales,” Organic Trade Association, 5/24/17
“CLEAN FIFTEEN” V. “DIRTY DOZEN” American shoppers are increasingly turning to organic produce, hoping to avoid pesticide residues. Nutritionists stress that you should not avoid conventional fruits and vegetables if organic varieties aren’t within your budget, but opting for organic versions will help ensure that you are eating “clean.” The Environmental Working Group issues its annual Shopper’s Guide to Pesticides in Produce, highlighting the “Clean Fifteen” items that are least likely to carry pesticide residues and the “Dirty Dozen” that are most vulnerable. The 2017 “Clean Fifteen” are sweet corn, avocados, pineapples, cabbage, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplant, honeydew melons, kiwi fruit, cantaloupe, cauliflower, and grapefruit. You can purchase conventional versions of these items with confidence. The “Dirty Dozen” list is topped by strawberries and includes spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, and potatoes. Consider organic versions of these items. SOURCE “EWG’s 2017 Shopper’s Guide to Pesticides in Produce,” www.EWG.org
six ● buyorganic!
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H E A LT H Y P L A N E T
A Marriage Made in Heaven? Exploring the relationship between organic & the environment Organic farmers want to change the world one plant at a time. By eschewing genetically modified organisms (GMOs), synthetic pesticides and fertilizers, monocropping, and other practices embraced by big agribusiness, organic farmers contend they’re not only giving consumers what they want but are also helping mitigate climate change. Organic farmers believe that planting for the largest crops and immediate results with the help of chemicals and other nonorganic applications eventually strips soil of its nutrients. Around the globe, such practices lead to the cutting of trees for more farmland that will also run dry with the same methods. Instead, organic farmers use traditional farming methods, including crop rotation, biodiverse plantings, and habitat maintenance for beneficial insects and invertebrates, according to the Organic Farming Research Foundation. Practices such as these are believed to grow better plants, guard against pest and disease outbreaks, and nurture and protect soil for future use. Consider the case study offered by Alter Eco, a maker of organic chocolates that also markets rice and quinoa food products. The California-based company and its partner cacao farmers have planted more than 35,000 trees, which offset 2,200 tons
of CO2 in 2016, according to Alter Eco co-CEOs Edouard Rollet and Mathieu Senard. They say their agroforestry approach and organic farming practices rebuild top soils, increase biodiversity, and protect wildlife. “Short term ROI [return on investment] is not the important question for us,” said Rollet. “We are talking about survival, a healthy planet, and healthy people and communities. A few studies have found that, on the short term, the yield of organic agriculture, for some crops, is maybe 20 percent lower than conventional cultivation. This is why we provide a premium to our farmers for growing healthy, high-quality, delicious organic foods. Let’s eat better, and shoot for quality versus quantity . . . and remember that 50 percent of produce in the US is thrown away.” Not everyone buys the idea that organic farming will stop climate change. A University of Oregon researcher, for example, in
2015 posited what other critics of organic farming have offered: It’s not sustainable. In fact, that researcher’s study claims that when practiced on a large scale, organic farming produces more greenhouse gases than its conventional counterpart. But organic farming advocates say that theory is manure. “When coupled with buying local, organic builds a direct relationship between farmers and consumers, keeps money in the local economy, and eliminates the fossil-fuel/carbon impact of transporting food across long distances,” said author Shel Horowitz, who espouses business practices that follow environmental responsibility. —Al McKeon SELECTED SOURCES “Does Certified Organic Farming Reduce Greenhouse Gas Emissions from Agricultural Production?” by Julius McGee, https://Ideas.repec.org ■ “Organic FAQs,” Organic Farming Research Foundation, http://ofrf.org ■ Personal communication: Shel Horowitz, 7/17; Edouard Rollet, 8/17; Mathieu Senard, 8/17 ■ “Plant Production and Protection Division: Agriculture and Soil Biodiversity,” Food and Agriculture Organization of the United Nations
eight ● buyorganic!
8/7/17 9:00 AM
Decoding Labels Are your cosmetics safe?
At first blush, it’s difficult to determine if a cosmetic product poses health risks. Manufacturers of cosmetics and personal care products ranging from shampoo to sunscreen to makeup aren’t legally bound to tell the Food and Drug Administration (FDA) about any health problems their products might cause. They also don’t have to put their products through any kind of stringent presales regulatory approval process. And to make things even harder on consumers who seek safe cosmetics, the FDA doesn’t review the effectiveness and safety of cosmetics once they’re available to purchase. Fortunately, several organizations that place a priority on health, wellness, and eco-friendly materials offer recommendations and guidelines. Here’s where you can turn to better ensure the personal care products you’re buying won’t harm your health.
The National Products Association
NPA offers a Natural Standard and Certification for Personal Care Products, a set of guidelines that dictates whether a product can be deemed truly “natural.” To achieve NPA Natural Certification, a product has to be comprised of only, or “almost only,” natural ingredients and avoid any ingredient with a suspected human health risk. Ingredients that are prohibited include parabens, sodium lauryl sulfate, sodium laureth sulfate, petrolatum/mineral oil/paraffin, glycols, synthetic fragrances, phthalates, and more. Animals can’t be used in development testing. NPA lets manufacturers submit their cosmetic products for scrutiny. Consumers can search the organization’s database of certified natural personal care products.
Campaign for Safe Cosmetics
This organization educates consumers about toxins used in cosmetics. Its Campaign for Safe Cosmetics website details the chemicals you should avoid and the products in which you will find those chemicals.
Baby shampoos, facial cleansers, lipsticks, and more undergo the scrutiny of the Environmental Working Group’s cosmetic safety standards. Nearly 1,000 products carry an “EWG Verified” label, meaning they fully disclose their ingredients and none of those ingredients are cause for concern. Consumers can sign up for email updates that reveal when products become verified.
Natural and organic cosmetics meeting ECOCERT certification must be made from renewable resources and manufactured using environmentally friendly processes. The organization checks for the absence of GMOs, parabens, synthetic perfumes and dyes, and animal-derived ingredients (unless they’re naturally produced). —Al McKeon SELECTED SOURCES “Adverse Events Reported to the US Food and Drug Administration for Cosmetics and Personal Care Products” by M. Kwa et al., JAMA Intern Med, 6/26/17 ■ “Chemicals of Concern,” www.SafeCosmetics.org ■ EWG’s Skin Deep Cosmetics Database, www.EWG.org ■ “NPA Natural Standard for Personal Care Products,” www.NPAinfo.org
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Dig Into Organic Recipes!
From breakfast to dessert, we’ve got you covered!
Nancy’s Kefir Pancakes nV Recipe courtesy of Nancy’s
2 1 2 2 4
c flour, sifted tsp salt tsp baking soda eggs Tbsp vegetable oil (or alternative oil of choice) 2 c Nancy’s Organic Whole Milk or Lowfat Plain Kefir
1. In large bowl, sift together flour, salt, and baking soda. Add eggs, oil, and kefir. With electric mixer, mix all ingredients together. Do not overmix. 2. Heat a nonstick or cast iron (lightly oiled) griddle to medium-high temp. Pour or scoop the batter onto the griddle, using approximately ¼ cup for each pancake. Brown on both sides. Smother with your favorite topping. Enjoy!
Baked Rice Balls with Salmon and Peas Gn Recipe courtesy of Happy Family
N lb wild salmon fillet 1 c cooked brown rice 1 c frozen organic peas, defrosted N c grated Parmesan cheese 2 large eggs, beaten 1½ tsp dried dill Pinch of salt (optional)
45 minutes prep time ■ makes 8-10 balls
1. Preheat oven to 350°. Place salmon, skin side down, in a baking dish. Bake until opaque throughout, about 15 minutes. Let cool. Remove skin and discard. Using a fork, flake salmon into small pieces, discarding any pin bones. Transfer salmon to a bowl. Add rice, peas, cheese, eggs, dill, and salt, if using. Stir until combined. 2. Line baking sheet with parchment paper. Form about L cup of the salmon mixture into 1½-inch ball and place it on the prepared baking sheet. Repeat with the remaining salmon mixture to form 8-10 balls. Loosely cover the balls with aluminum foil and bake until the balls are slightly firm but still gooey, 18-20 minutes. Let cool slightly and serve warm. Store in an airtight container in the refrigerator for up to 2 days, or freeze for up to 1 month. Reheat before serving.
Baked Apples Topped with Maple Yogurt Sauce dGnV Recipe courtesy of Stonyfield 1 hour prep time ■ serves 4
1 large tart organic apple (peeled and sliced) N c sugar 1½ Tbsp cinnamon N c raisins ½ c brown sugar (packed) 1 tsp nutmeg 4 large tart organic apples (cored) N c water ½ c Stonyfield Organic Whole Milk Vanilla Yogurt N c maple syrup
1. Preheat oven to 375°. 2. In small bowl, mix sliced apple, sugar, and ½ Tbsp of cinnamon. 3. In another small bowl, mix together raisins, brown sugar, nutmeg, and remaining cinnamon. 4. Make a shallow cut through skin all the way around center of each cored apple to prevent skin from bursting while baking. Place upright in a small square baking dish and spoon raisin mixture into the center of each apple. Spoon sliced apples in empty space in dish around cored apples. Add water to bottom of dish. 5. Bake uncovered for 30-45 minutes depending on firmness of apples. Apples are done when they feel tender when pierced with a toothpick. Combine yogurt and maple syrup and pour over baked apples.
8/3/17 3:51 PM
Plant-Based Protein Bars
Sport Protein Bars from Garden of Life provide a quick, convenient source of protein plus a healthy dose of fiber.
New Chapter introduces Fermented Booster Powders to deliver the health benefits of whole herbs plus the timetested advantages of fermentation.
Beauty Booster Sprouted Waffles For 60 years, Ezekiel 4:9 has produced natural and organic baked goods with their customers’ health in mind. Sprouted Grain Waffles are now available in four deliciously nutritious varieties.
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Organic Beet Crystals Salus Red Beet Crystals are a naturally sweet tasting, instantly soluble product, carefully obtained from the juice of freshly pressed, certified organic beets. 888-436-6697 www.FloraHealth.com
Organic Vitamins Natural Vitality’s liquid Organic Life Vitamins contain 24 organic veggies, super fruits, and fruits, plus organic quinoa plant protein, aloe vera, vitamins, and a multimineral complex. www.NaturalVitality.com
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Your liver. It’s the unsung hero that processes and eliminates the multitude of toxins you’re exposed to 24/7. Doesn’t it make sense to give it the nutrients it needs to function at its best? Kyolic® Liver Support has harnessed nature’s power to support healthy liver function with a proprietary combination of powerful herbs, antioxidants, and clinically researched detoxifiers.* Kyolic® Liver Support blends Aged Garlic Extract™, Milk Thistle, reduced L-Glutathione, Picroliv® Picrorhiza Kurroa Extract, and Amla Fruit Extract to help cleanse the liver and detoxify the body of harmful chemicals.* Taken daily, this unique formula also helps to protect your liver cells and support normal liver function.*
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6/21/17 8:35 AM
Largest food wasters (per person per year)
Indonesia 661 lb
Methane from food in landfills is
Reducing US food waste by 20% over 10 years would cut
of greenhouse gases annually
21 times more damaging
In rich countries, consumers waste most food
18 million tons
In developing countries, food losses occur before reaching the consumer
One third of the world’s food,
1.4 billion tons
795 million people
is lost or wasted at a cost of
are going hungry
The carbon footprint of food waste accounts for about
If one quarter of the food currently lost or wasted were saved, it would be enough to feed the world’s hungry
of greenhouse gas emission, which is equivalent to one third of annual emissions from fossil fuels
Clearer expiration date labels
Dontations from food retailers
1. France 2. Australia 3. South Africa
23. United Arab Emirates 24. Indonesia 25. Saudi Arabia
Reduction of food losses
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B Y P AT T Y L E N Z B O V I E
Beauty IN UGLY PRODUCE Preventing food waste
8/2/17 8:35 AM
“ 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
Sprouted Whole Grain Bread
Certified Organic Grains
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continued from page eighteen
join the “love the ugly” movement, #uglyreallyisbeautiful, on twitter, facebook, we heart it, and instagram.
It’s what’s on the inside that counts. At least that’s what everyone says. But when it comes to fruit and vegetables that don’t meet rigorous cosmetic standards, it’s a different story. We’re talking about twisted carrots, oversized zucchinis, curly green beans, and the like that are just as nutritious and delicious as their prettier versions, but deemed “ugly produce” because their size, shape, or color is different. And that means most of this imperfect produce never even makes it to the grocery store. According to Natural Resources Defense Council (NRDC), up to 40 percent of our food supply goes uneaten every year, which includes roughly 20 billion pounds of produce that’s lost at the farm level. It’s a terrible waste because this nutritious resource could be feeding the one in eight Americans who don’t have enough to eat or the 87 percent of us who aren’t piling enough fruit and veggies on our plates.
Over the past few decades, cosmetic standards for fruit and vegetables have become so narrow that consumers aren’t accustomed to seeing anything but perfect produce in stores. “Today, we often associate consistency and visual perfection with quality,” explains JoAnne Berkenkamp, senior advocate at NRDC. As a result, “growers have to deliver produce that meets these stringent guidelines. But nature produces things that are not perfect,” she adds. It always has.
Still, we find ourselves surrounded by colorful pyramids of uniform fruit and veggies that may look beautiful, but come at a cost—the loss of massive amounts of quality food that doesn’t measure up—on the outside. We’re not talking about produce that is rotten or inedible, we’re talking about tasty items that get tossed because of their lessthan-perfect appearance.
The Loss from Farm to Fork
“Fewer and fewer of us actually grow our own food, and we often don’t have a good sense of where it comes from,” says Berkenkamp. It’s not necessarily that there are more cosmetic imperfections today; it’s just that fewer fruits and veggies are meeting retailers’ strict aesthetic standards. The rate of produce imperfection can be tied to a variety of factors—high/low temperatures, excessive rainfall, hail, drought, even wind. “If you leave zucchini in the field 24 hours too long during a blast of hot weather, it can grow so fast it becomes unsellable. That means great food goes to waste,” says Berkenkamp. Similarly, with so many tomatoes being imported from hothouses in Canada and Mexico, some of the varieties grown outdoors in the US can have a hard time competing with the perfectly round red versions. Since 1945 the US Department of Agriculture (USDA) has classified levels of produce quality, but many
8/8/17 3:40 PM
continued from page twenty-one
supermarkets surpass those ratings and impose more rigid standards, thinking that’s what their shoppers want. Then there’s the environmental impact. If a grower produces 100 acres of produce, but only 80 percent of it meets cosmetic standards, that’s 20 percent of water, labor, and fertilizer that’s wasted. Adds Berkenkamp, “If a farmer doesn’t have a buyer for his or her produce, it gets plowed under, composted, or used for animal feed.” Less frequently, it gets thrown into landfills, where it produces methane, a powerful contributor to climate change. According to Jordan Figueiredo, founder of The Ugly Fruit and Vegetable Campaign, “25 percent of all fresh water goes to food we never eat, which also contributes to 7 percent of human-caused greenhouse gas emissions.” Christina O’Sullivan of Feedback, an organization that campaigns to end food waste at every level of the food system, adds, “When food gets thrown in the trash it represents a waste of all the precious resources used to grow it. Food production is the biggest impact we have on the planet—it’s crazy that we waste so much.”
The Ugly Produce Movement
Figueiredo was inspired to do something about the food waste in this country after reading Jonathan Bloom’s book American Wasteland. “At the time, hardly anyone was talking about the issue of ugly produce,” he says. “I used to eat a lot of crappy fast food, but discovering ugly produce opened up a whole new world for me.” Today, he strives to educate people about the issue and introduce them to alternate possibilities. Because farms that grow for the fresh market are typically different from farms that grow for freezing and canning companies, shipping fresh ugly produce to processors is not as easy as it may seem. Some farmers give away their ugly produce to people in need. California, for instance, has a program to encourage growers to donate surplus fruit and vegetables, and New York State just passed a Farm to Foodbank bill to help farmers give food to the hungry. More and more, ugly produce is being bought by col-
leges, hotels, and museums, where it’s chopped, blended, and/or prepared for tasty meals. This effort has been perpetuated by organizations such as Compass USA, which created the Imperfectly Delicious Program. It uses cosmetically imperfect produce in the food service industry, which has broader specifications for produce than do many of the large chain grocers. “The MisFits brand is now in about five different national supermarket chains,” notes Figueiredo. Instead of buying only produce that meets stringent standards, these 400-plus grocers commit to buying enough for a small island of ugly produce that’s discounted by up to 50 percent.
School gardening programs and farm camps help children, our future shoppers, understand where food comes from so they learn that apples are not always a certain size or perfectly red. Rather than turn their noses up at ugly produce, kids often prefer it because it’s unique and funny, and doesn’t look like everything else. “Kids totally get the ugly produce problem and often write to me asking what they can do to help,” Figueiredo says. They are the future. And they matter. But today, “Consumers can change the world with their forks,” adds Berkenkamp. We just have to try.
How You Can Help ✔ Seek out stores that sell ugly produce and buy it! ✔ Try farm “gleaning”—rescue ugly produce from farms and donate it to those in need. ✔ Enroll your children in farm camps or growing programs at school. ✔ Encourage your local grocers to offer imperfect produce options. ✔ Encourage reuse of ugly produce by signing the petition at www.EndFoodWaste.org/petition-.html. ✔ Join the “love the ugly” movement, #UglyReallyIsBeautiful, on Twitter, Facebook, We Heart It, and Instagram.
SELECTED SOURCES “2016 Was a Year to Smile About for Ugly Produce” by Jordan Figueiredo, The Huffington Post, 12/15/16 ■ “Do Something to Stop Wasted Food and Hunger,” The Ugly Fruit and Vegetable Campaign, www.EndFoodWaste.org ■ “From Ugly to Hip: Misfit Fruits and Veggies Coming to Whole Foods” by Allison Aubrey, www. NPR.org, 3/7/16 ■ “Imperfectly Delicious Produce: Our Chefs Love It,” www.compass-usa.com ■ Personal communication: JoAnne Berkenkamp, 7/24/17; Jordan Figueiredo, 7/24/17; Christina O’Sullivan, 7/26/17 ■ “Reducing Wasted Food at Home,” US Environmental Protection Agency, www.epa.gov ■ “Tips to Reduce Food Waste,” US Food and Drug Administration, www.fda.gov, 11/28/16 ■ “Wasted: How America Is Losing up to 40% of its Food from Farm to Fork to Landfill” by Dana Gunders, Natural Resources Defense Council, www.nrdc.org
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