Banish Skin Problems with omegas. page 16
Smart Supplements Help for stress! page 10
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Celebrating Twenty Years
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Deep Breath: Lung Health Clear the air with these natural remedies.
Rewriting the Rules of Nutrition
Useful advice from nutritional expert Ann Louise Gittleman, PhD, CNS.
Medicinal mushrooms show promise in the fight against cancer.
departments 6 Editor’s Note
8 News Bites The best foods for RA • Kefir supports healthy BP • Tea may protect vision • More 10 Smart Supplements
Stressed? Try magnesium.
16 Natural Beauty
Boost skin health with omegas.
31 Healthy Family
Don’t miss our annual BuyOrganic! special section—we’re celebrating Organic Harvest Month with organic slow cooker recipes, tips for buying organic on a budget, and more! page 41
Explore plant-based alternatives to cow’s milk.
34 Healing Herbs Calm the symptoms of ADHD, naturally. 37 Weighing In
Take control of food cravings.
38 Hot Products For more health & wellness resources visit
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Celebrating Twenty Years
Organic Harvest . . . and ’Shrooms! September is Organic Harvest Month, a time to celebrate the benefits that organic products and agriculture have to offer people and the planet. Our organic section begins on page 41, and articles range from how organic hotspots are brightening the economy to money-saving tips for shopping organic. We also showcase organic recipes, including African Sweet Potato Stew and Braised Shiitake Mushrooms. Speaking of ’shrooms, there’s more to them than just deliciousness. We regularly report on medicinal mushrooms’ antioxidant powers and ability to support immunity—this month’s article on page 27 is no exception. Although our ancestors used mushrooms as medicine for thousands of years, fungi are reaching the tipping point when it comes to modern consumer awareness. Two generational demographics are to thank: Millennials and Boomers. Trendy Millennials have embraced mushrooms as a functional food that can be added to their coffees and smoothies for additional health benefits. Baby Boomers interested in longevity are also experimenting with mushrooms’ potential. The result has been a surge in medicinal mushrooms being used in supplements and drinks. What’s old is new again. To your health,
Lynn Tryba Mailbag
Thank you for an excellent magazine. Enjoy your articles very much. Lots of great information. Would like to see more vegetarian articles. There is nothing that can substantiate eating meat and seafood that can possibly benefit the planet, the environment, the respectful treatment of animals, and human health more than a plant-based vegetarian diet. See the book The China Study, the website www.NutritionFacts.org, and the documentary Cowspiracy: The Sustainability Secret. Thanks so much. — Derek Heldzinger, MD, CCFP
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 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034
A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
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BERRIES, OLIVE OIL may help control RA Diet can play a significant role in controlling the symptoms and progression of rheumatoid arthritis (RA). A recent study in the journal Frontiers in Nutrition lists blueberries, ginger, olive oil, and green tea among the beneficial foods. RA causes pain, swelling, and stiffness in the joints. The authors of the study determined that certain foods can help reduce inflammation brought on by the disease. They also specified dried plums, pomegranates, whole grains, and turmeric, among others. “Regular consumption of specific dietary fibers, vegetables, fruits, and spices, as well as the elimination of components that cause inflammation and damage, can help patients manage the effects of rheumatoid arthritis,” said researcher Bhawna Gupta, PhD. “Incorporating probiotics into the diet can also reduce the progression and symptoms of this disease.” Yogurt, kefir, and sauerkraut are rich in probiotic bacteria. SELECTED SOURCES “Managing Rheumatoid Arthritis with Dietary Interventions” by K. Shweta et al., Front Nutr, 11/8/17 n “Study Lists Foods for Fighting Rheumatoid Arthritis Symptoms and Progression,” www.ScienceDaily.com, 11/8/17
KEFIR COUNTS Kefir—a fermented probiotic milk drink— appears to have positive effects on blood pressure (BP). A 2018 study found that it can help maintain a healthy balance of beneficial bacteria in the digestive system and support an enzyme in the brain. Those improvements led to better communication between the gut and the brain. That interaction seemed to reduce high BP. SOURCE “Drinking Kefir May Prompt Brain-Gut Communication to Lower Blood Pressure,” Experimental Biology 2018, 4/25/18
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SEE BETTER with tea? A cup of hot tea may help protect your vision. Researchers found significantly lower rates of glaucoma among daily tea drinkers. Glaucoma causes a buildup of fluid in the eye, causing pressure that damages the optic nerve. It is a leading cause of blindness. “Interestingly, it was only hot, caffeinated tea that was associated with a lower glaucoma risk,” said UCLA researcher Anne Coleman, MD, PhD. Decaffeinated hot tea, regular or decaf coffee, and iced tea did not have the same effect. SELECTED SOURCES “Could a Hot Cup of Tea Preserve Your Vision?” https://MedlinePlus.gov, 12/15/17 n “Drinking Hot Tea Every Day Linked to Lower Glaucoma Risk,” BMJ, 12/14/17
LOVE for your liver Drinking coffee or herbal tea may protect the liver from hardening due to scar tissue (also known as fibrosis). In a study of more than 2,400 people, those who drank herbal tea or three or more cups of coffee per day had healthier livers compared to those who did not drink herbal tea or who drank less coffee. SOURCE “Coffee and Herbal Tea: Good for Your Liver?” Tufts University Health & Nutrition Letter, 9/17
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SMART SUPPLEMENTS BY V I C TO R I A D O L BY TO E WS , M P H
MAGNESIUM & STRESS WHY YOU NEED THIS ESSENTIAL MINERAL THE MINERAL MAGNESIUM DOES A LOT FOR YOUR BODY. IT’S A VITAL COFACTOR IN OVER 325 ENZYME SYSTEMS AND THOUSANDS OF METABOLIC INTERACTIONS IN THE BODY. IT’S INVOLVED WITH BLOOD GLUCOSE CONTROL, BLOOD PRESSURE REGULATION, AND MUSCLE AND NERVE FUNCTION. LOW MAGNESIUM LEVELS ARE LINKED TO HARDENING OF THE ARTERIES, HIGH BLOOD PRESSURE, AND HIGH CHOLESTEROL. “Magnesium has a hand in everything from nerve signals and muscle relaxation to producing and transporting energy . . . yet your doctor might think of this mineral as ‘just a laxative,’” quips Carolyn Dean, MD, ND, author of The Magnesium Miracle ($20, Ballantine, 2017). Magnesium serves as much more—especially in times of stress. Whether caused by a day packed with responsibilities, a public speaking engagement, or a looming work deadline, everyone experiences occasional stress and anxiety. Although jangled nerves feel unsettling, anxiety in these situations heightens focus, concentration, and the ability to complete the task at hand. Yet, these stressful experiences are not quickly forgotten by the body. Stress drains the body of many nutrients, including magnesium. “We all suffer physical, emotional, and mental stress every day, and every bit of it drains magnesium,” explains Dr. Dean. A spiral then sets up: Stress contributes to a magnesium deficiency and too little magnesium in the body makes it harder to respond well to stress. The average daily magnesium intake of an American about a century ago clocked in at 500 milligrams (mg). Due in part to food processing techniques, the present daily average barely reaches half that number. Most people now get 175 to 225 mg of magnesium from their daily diet. That falls short of the recommended intake of 310 to 320 mg for women
and 400 to 420 mg for men. People who tend toward magnesium deficiencies include those with Type 2 diabetes, alcoholism, gastrointestinal diseases, and celiac disease.
Supplementing with Magnesium Don’t rely on a daily multivitamin/mineral for magnesium, as they don’t often contain enough. Look instead for a standalone magnesium or a multimineral supplement. Magnesium oxide is often the low-price choice, but it’s harder to digest and can have a laxative effect. Magnesium citrate is generally better absorbed and is less likely to cause loose bowels, especially if you divide your doses throughout the day. “You’re stressed out, not sleeping, tense, and irritable and you don’t know that simply taking a good magnesium supplement could help pull you out of that downward spiral,” shares Dr. Dean. The challenge, however, can be in getting enough magnesium to deal with the magnesium deficiency stress symptoms without the laxative effect. Dr. Dean recommends soaking in Epsom salts baths as well as using magnesium citrate powder, which can be added to drinking water and sipped throughout the day. TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012). SELECTED SOURCES “Magnesium,” National Institutes of Health, https://ods.od.nih n Personal communication: Carolyn Dean, MD, ND n “Role of Cellular Magnesium in Human Diseases” by S. Long and A. Romani, Austin J Nutr Food Sci, 11/18/14
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BY MARIA NOËL GROVES, RH (AHG)
Deep Breath: LUNG HEALTH
Natural remedies that are a breath of fresh air
Most of us take the ability to breathe for granted, but if you’ve experienced difficulty breathing, you know how distressing and life-threatening it can be. Causes of respiratory issues range from everyday infections to serious infections like pneumonia, as well as asthma and chronic obstructive pulmonary disease (COPD).
Difficulty breathing requires medical attention, assessment, and sometimes immediate conventional treatment. But many herbs lend a hand in some acute situations and often in the prevention and management of respiratory issues. In my clinical practice, these are some of my favorite lung herbs.
Mullein Leaf to Soothe & Open Mullein’s soft, fuzzy leaves provide foundational support to the lungs, soothing irritation, opening the airways, easing spasms and tension, and helping to heal chronic lung conditions. It’s useful for many respiratory conditions, particularly for dry, irritated lungs. It can be used solo or in a formula (it pairs nicely with any of the herbs in this
article). Look for a tincture or tea. Strain this herb through a teabag or coffee filter—its hairs irritate some people’s throats.
Horehound Leaf for Mucus and Wet Congestion This incredibly bitter herb tops the charts of herbs sold in mainstream markets because of its presence in cough drops—you need a lot of sugar to make it vaguely palatable! Horehound’s long been used for coughs, particularly wet, congested coughs that need expectoration. Its mucus-thinning properties make it invaluable for postnasal drip, allergies, some types of asthma, and other conditions accompanied by thick mucus. I find fresh plant tincture most effective, but it www.tas teforl i fe.com
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can also be taken as a cough drop, syrup (you’ll find it in many herbal cough syrup blends), or capsule (it’s too bitter for tea). It blends well with honey, which aids any kind of cough and has outperformed over-the-counter cough medication in studies on children. Fellow mucus-support herbs include antihistamine-like stinging nettle (preferably as a fresh plant tincture, juice, or freezedried capsule) or goldenrod (tea or fresh plant tincture).
Wild Cherry Bark for Dry Irritation & Tight Lungs Wild Cherry Bark
In contrast to horehound’s reputation for wet coughs, wild cherry bark relaxes and soothes dry, irritated, hacking coughs. Consider it also when the lungs are tight and dry, including some forms of asthma, and with lung issues made worse by dry air or smoke (including from wood stoves and forest fires). Wild cherry should be dried before using and can be made into a tincture, lukewarm tea, or syrup. It blends very well with honey and tastes quite nice.
Thyme Leaf for Antimicrobial Lung Support None of the herbs mentioned thus far address infections directly. Serious infections like pneumonia usually require antibiotics, but day-to-day, self-limiting respiratory infections can often be managed with a variety of herbs. Thyme tops my list because it’s also specific for the lungs, helping to move mucus, dry congestion, and warm stagnation. Consider it in tea, broth, soup, syrup, honey, or tincture, preferably fresh, though dry will do.
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Other favorite antimicrobial herbs with an affinity for the lungs include oregano, bee balm, garlic, and elecampane. Also consider herbs that directly support immune function, such as elderberry or echinacea, at the first sign of infection, or regular use of astragalus or medicinal mushrooms for prevention. This short list of herbs represents a much broader repertoire of healing lung remedies, each geared to specific patterns of respiratory and immune health. Others to consider include yerba santa, low-dose lobelia, goldenrod, reishi, chaga, cordyceps, peppermint/menthol, licorice, marshmallow, slippery elm, honey, pine or balsam fir, plantain leaf, quercetin, bromelain, and boswellia. Of course, it’s also important to have a healthy diet and lifestyle. Avoid any foods to which you have sensitivities. Dairy problems are common with chronic respiratory issues. Increasing probiotics and fermented foods may aid immune health indirectly via the microbiome. TFL
Maria Noël Groves, RH (AHG), author of Body into Balance: An Herbal Guide to Holistic Self Care and the forthcoming Grow Your Own Herbal Remedies, is a New Hampshire-based registered clinical herbalist and freelance health journalist. Learn about herbs, the book, distance consults, online classes, and more at www. WintergreenBotanicals.com. SELECTED SOURCES “A Comparison of the Effect of Honey, Dextromethorphan, and Diphenhydramine on Nightly Cough and Sleep Quality in Children and Their Parents” by M.N. Shadkam et al., J Altern Complement Med, 7/10 n Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) n Herbal ABC’s: The Foundation of Herbal Medicine by Dr. Sharol Marie Tilgner ($29.95, Wise Acres, LLC, 2018) n “Herbal Supplement Sales in US Increase 7.7% in 2016” by T. Smith et al., www.HerbalGram.org n “Home Remedies for Coughs” by Rosalee de la Forêt, www.HerbalRemediesAdvice.org n Medical Herbalism: The Science and Practice of Herbal Medicine by David Hoffmann ($60, Healing Arts Press, 2003) n “Surviving Sinusitis (and Other Catarrhal Catastrophes)” by Jim McDonald, www.HerbCraft.org
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NATURAL BEAUTY BY JANE EKLUND
OMEGAS V. SKIN DISORDERS YOUR SKIN’S GREATEST CHAMPION
Why Omegas Are Essential Just how essential to skin health are the so-called essential fatty acids? Nearly 100 years ago, researchers put rats on a no-fat diet. Among other health problems, the rats developed skin abnormalities and transepidermal water loss. Reintroducing saturated fats did not reverse the skin damage, but when the rats were fed polyunsaturated fatty acids—omega 3s and 6s—the skin issues completely cleared up. The essential fatty acids can’t be made in the body, so we need to get them through food or supplements. OMEGAS ARE A GREAT DIETARY OR SUPPLEMENT CHOICE FOR PEOPLE WHO WANT TO KEEP THEIR SKIN YOUTHFUL LOOKING. BUT DID YOU KNOW THAT THEY ALSO MAY ALLEVIATE SOME CHRONIC OR OCCASIONAL SKIN CONDITIONS? HERE’S THE SKINNY ON OMEGA FATTY ACIDS.
How Omegas Work Omega-6 fatty acids, found in foods including meat, safflower oil, evening primrose oil, and borage oil, contribute to the skin’s structural integrity and to its barrier function. Omega-3 fatty acids, found in foods including fatty fish (salmon, tuna), walnuts, canola oil, and flaxseed, contribute to immune function. Both omegas 3 and 6 can control inflammatory skin responses. You can get omegas through the food you eat, as dietary supplements, and as topical supplements that you apply directly to your skin. Both 3s and 6s are critical to keeping your skin healthy and looking its best. continued on page 18
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Calming Skin Flare-ups If you or a family member deals with a skin condition, consider omegas, especially omega 3s. In addition to playing a role in the overall health of your skin, they can improve a variety of skin disorders. Consider the research: Atopic dermatitis (eczema): A 2015 German study found omega 3s may help prevent atopic dermatitis. A 2014 meta-analysis of research on atopic dermatitis suggested that evening primrose oil (an omega 6) and the omega-3 fatty acid docosahexaenoic acid (DHA) may help some sufferers. Acne: Researchers divided 45 people with mild to moderate acne into three groups: an omega 3 group who received 2,000 milligrams (mg) of eicosapentaenoic acid and DHA, a borage oil (omega 6) group who received 400 mg of borage oil, and a control group. After 10 weeks of supplementation, they found a significant reduction in lesions in both omega groups. Psoriasis: Scientists reviewed studies of different dietary supplements used by psoriasis patients, including vitamin D, vitamin B12, selenium, and the omega-3 fatty acids found in fish oils. They found that the fish oils provided the most benefits. Rosacea: In a 2016 randomized, controlled study of people with dry-eye symptoms stemming from rosacea, people were given either omega-3 fatty acids or a placebo twice a day for six months. The researchers found the symptoms of those who received the omega 3s significantly improved.
The Bottom Line We need both omega 3s and omega 6s for skin health. Most Americans consume too much omega-6 fatty acid due to its presence in commerically processed
vegetable oils and grains but not enough gamma linolenic acid (GLA), a powerful anti-inflammatory from the omega-6 family. Good sources of GLA are borage oil, evening primrose oil, and black currant seed oil. The standard American diet is typically too low in omega 3s. A good step toward skin health, then, is upping your intake of dark green, leafy vegetables, fish and fish oils, walnuts, and flaxseeds. Consider adding omega 3 and omega 6 supplements to your routine. TFL SELECTED SOURCES “Diet and Psoriasis: Part 3. Role of Nutritional Supplements” by J.W. Millsop et al., J Am Acad Dermatol, 9/14 n “Do Long-Chain Omega-3 Fatty Acids Protect from Atopic Dermatitis?” by I. Reese and T. Werfel, J Dtsch Dermatol Ges, 9/15 n “Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris” by J.Y. Jung et al., Acta Derm Venereol, 9/14 n “Essential Fatty Acids and Skin Health” by Giana Angelo, Linus Pauling Institute, www.lpi.OregonState.edu n “A Randomized Controlled Trial of Omega 3 Fatty Acids in Rosacea Patients with Dry Eye Symptoms” by R. Bhargava et al., Curr Eye Res., 4/6/16 n “Review of Evidence for Dietary Influences on Atopic Dermatitis” by S. Mohajeri and S.A. Newman, Skin Therapy Lett, 7 8/14
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Excerpted from Radical Metabolism: A Powerful New Plan to Blast Fat and Reignite Your Energy in Just 21 Days by Ann Louise Gittleman, PhD, CNS. Copyright © 2018. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.
BY ANN LOUISE GITTLEMAN, PHD, CNS
Rules of Nutrition Radical metabolism
For the last three decades, I have found myself rewriting the rules of nutrition—and now, with my new book, Radical Metabolism ($36.50, Lifelong Books, 2018), I’m at it again.
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Why? Because the latest science paints a new picture, and it’s not a pretty one. I am well past 50 and, in moving through that transition, I was challenged by a metabolic slowdown. The plan in this book evolved from my discovery of what worked for myself and others. I happily report that my tummy pooch has ﬁnally disappeared! We are living a modern toxic nightmare, and the old remedies don’t work. Every day, we face an invisible war deep within our body as hormone-disrupting environmental pollutants contaminate, and progressively erode, our cellular defenses. Petrochemicals, plastics, heavy metals, fake hormones, radiation, microbes, and other toxic agents all wreak hormone havoc on our biology. Most of these toxins are hidden, lurking in our food, air, and water, as well as body care, household, and cleaning products, and even technology. This is not your parents’ or grandparents’ world anymore. Once enough of your cells become compromised, then tissue and organ function will follow. Healthy cells begin with healthy cell membranes. Without them, your body stands defenseless against toxic assaults, which results in hormone disruption and inﬂammation. Inﬂammation is the number one factor driving nearly every chronic disease today.
Healing at the Source In 1858, physician Rudolf Virchow, the father of modern pathology, said, “All diseases are disturbances at the cellular level.” He argued that to treat a disease, we must ﬁrst understand the cause—and the cause is always found at the level of the cell. There are many examples. Cancer occurs when cells develop aberrant growth patterns, and autoimmune diseases arise when cellular communication runs amok. And so it is with metabolism. After I worked with thousands of “fat, 40, and fatigued” females, the pieces of the puzzle began to fall into place. One reason many diets fail is they don’t correct the shutdown of key fat-burning tissues in the body. You have three important metabolically active tissues: brown fat, muscle, and your microbiome—that vast community of microorganisms inhabiting your gut. Each of these prefers a speciﬁc type of food for its optimal function. If you don’t properly fuel these fat-burning tissues, they aren’t going to give you a radical metabolism and a healthy weight. Another critical missing link concerns the role of the much-maligned omega-6 fats—the pariah of both conventional and alternative health experts. We hear so much these days about ditching omega 6s for omega-3 fats, but high-quality omega-6 fats are the most critical fuel for
reigniting sluggish mitochondria—the energy engines in your cells. Essential fats and certain essential amino acids fasttrack your metabolism for lasting weight loss, as well as being vital to the nourishment of your cell membranes that surround and protect the mitochondria. The mitochondria are linked to the metabolically active “brown fat” that eats up heavy-duty amounts of glucose and fat for dramatic weight loss and fat loss, and decreased risk of insulin resistance. In addition, no disease can be healed if your cell membranes—which direct nutrients in and poisons out—are weak and unstable. Radical Metabolism is about what to eat to rebuild and fortify those lipid (fat)-based cell membranes. This is also where omega-6 fats shine. Finally, breakthrough research reveals how putting back the missing omega 6s can boost cellular energy to gain vitality and accelerate fat burn.
Improving Bile Health Reinstating omega 6s is just one aspect of Radical Metabolism. Eating “good fats” does you no good if you can’t properly digest them. This program introduces the powerful role bile plays in the body’s slimming systems. Bile is stored in the gallbladder to break down dietary fat and remove toxins from the body. Harvard Medical School research has revealed that subjects with improved bile health showed a 53 percent spike in metabolism. Even more fascinating is a study out of Finland ﬁnding that people with decreased bile production are nearly 10 times more apt to experience hypothyroidism. With low thyroid on the rise, this provides hope to the millions of hypothyroid sufferers who experience metabolic slowdown as well as fatigue, dry skin, and constipation. Besides hypothyroidism, studies have also connected poor quality bile with chronic fatigue, migraines, depression, and autoimmune disorders. If you no longer have your gallbladder, no problem! Unlike other diets, this plan helps you compensate to ensure you can fully utilize and digest good and essential fats. This is a key difference between Radical Metabolism and paleo, paleo plus, and/or ketogenic diets. I don’t want you overloading on fats if you don’t have a gallbladder or suffer from poor bile quality (as most weight-loss resistant individuals do) without nutritional backup, as this can result in weight gain—as well as decreased energy, gastrointestinal problems, stress on the kidneys, and other issues. Radical Metabolism will probably shake up your long-held beliefs and assumptions about what is healthy, www.tas teforl i fe.com
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especially when it comes to diet. I hope so! I’m not just talking about weight loss—I’m talking about staying energized for life. Let’s put the brakes on aging—I’m talking about gaining the tools necessary for dodging age-related illnesses so you won’t spend years stuck in the hospital revolving door. If you ﬁnd the word radical a bit intimidating, rest assured that its strategies are simple and straightforward, designed for easy integration into today’s busy lifestyle. However, these simple strategies produce radical results! Here is a sample of what you’ll learn in the book: ✔ How to harness the power of high-quality omega 6 oils to fuel brown fat to stoke your fat-burning ﬁres, fortify your cell membranes, and rid your body of toxins ✔ Why bitter foods are key to metabolic healing and digestion. These support your gallbladder health, bile ﬂow, fat breakdown, and better absorption of fat-soluble vitamins for immunity and skin health. ✔ The foods (herbs, veggies, bitters, berries, and supplements) that will kick your metabolism into overdrive, reboot your gallbladder (or replace what’s needed in the
form of bile salts if you no longer have your gallbladder), and heal your gut ow to optimize protein and amino acid intake to ✔H prevent muscle loss, boost mitochondria, and reset “metabolic thermostat” ✔H ow to reduce exposure to toxins that may contaminate some of the foods you love, such as bone broth, chocolate, and green tea ✔H ow to modify your kitchen to steer clear of common food contaminants, such as aluminum and Teﬂon ✔H ow soups and juices can be combined into a powerful cleanse that rejuvenates and resets your system ✔H ow cleansing beverages, such as hibiscus and dandelion teas, help clear toxins ✔H ow prebiotic and probiotic foods (jicama, miso, sauerkraut, yogurt) can optimize immunity. TFL Ann Louise Gittleman, PhD, CNS Dr. Gittleman (www.AnnLouise.com) is a New York Times bestselling author of more than 30 books including Fat Flush Plan and The Fast Track Detox Diet. She has appeared on Good Morning America, Dr. Phil, 20/20, The View, PBS, and CNN.
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BY V I C TO R I A D O L BY TO E WS
CANCER WARRIORS The potential of medicinal mushrooms
Medicinal mushrooms have a long history of traditional use, coupled with new research demonstrating their health benefits, including anticancer activity. The healing power of medicinal mushrooms—such as reishi, shiitake, maitake, and turkey tail—stems from bioactive compounds called polysaccharides, as well as other compounds that are specific to each variety. These health-enhancing polysaccharides act as “biolog-
ical response modifiers.” This means they support your immune response in resisting infectious diseases and cancer. Beta glucan is the best known and most frequently studied mushroom-derived polysaccharide.
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SEPTEMBER 201 8
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CANCER FIGHTERS Cancer ranks as one of the most researched areas when it comes to medicinal mushrooms. The cancer-fighting ability traces back, in part, to beta glucan, which activates immune system cells (such as macrophages, interferon, T cells, and natural killer cells) to prevent the multiplication or spread of cancer cells. Medicinal mushrooms have been approved in Japan and China for more than three decades as supportive therapies to use alongside standard cancer treatments. Several mushrooms enhance immune function and fight cancer, including maitake (Grifola frondosa), shiitake (Lentinan edodes), and cordyceps (Cordyceps sinensis), but one that hasn’t received as much attention as it perhaps deserves is turkey tail (Trametes versicolor). A growing number of studies in humans has shown potential benefits from polysaccharide-K (PSK) in turkey tail. For example, in patients with stomach cancer, PSK in conjunction with chemotherapy improved survival rates, while its addition to standard colon/rectal cancer treatment led to fewer recurrences. Lung cancer patients experienced similar benefits when taking PSK. PSK is approved for clinical use in Japan. The well-loved maitake mushroom (Grifola frondosa) grows at the base of trees in clusters resembling butterflies in flight. Its popularity stems from a combination
of appealing taste and its reputation for potent healing abilities. As with other medicinal mushrooms, maitake contains polysaccharides. In animal model research, a polysaccharide unique to maitake, called D-fraction, inhibits tumor growth and prevents the start of new cancers. Reishi mushroom (Ganoderma lucidum) grows wild in China but is cultivated worldwide. For more than 2,000 years, it has been valued as a general tonic and immune booster. More recently, reishi has been investigated for its benefits related to cancer, diabetes, and liver health. Lab studies indicate it may hinder the growth of cancer cells. Grown in Brazil, China, and Japan, agaricus (Agaricus blazei) has anti-tumor activity and has been shown to prevent breast-cancer cell and prostatecancer cell proliferation in vitro. In one human study, 100 patients with gynecological cancers (cervical, ovarian, endometrial) who took the mushroom extract Agaricus blazei Murill Kyowa while undergoing chemo experienced increased natural killer cell activity and improved appetite, strength, and emotional stability, and less hair loss. TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
SELECTED SOURCES “Anti-tumor Target Prediction and Activity Verification of Ganoderma . . .” by G.H. Du et al., Zhongguo Zhong Yao Za Zhi, 2/17 n “Edible Mushrooms: Improving Human Health and Promoting Quality Life” by M.E. Valverde et al., Int J Microbiol, 2015 n “Maitake Pro4X Has Anti-cancer Activity and Prevents Oncogenesis in BALBc Mice” by A. Roldan-Deamicis et al., Cancer Med, 9/16 n “Medicinal Mushroom Science: Current Perspectives, Advances, Evidences, and Challenges” by S.P. Wasser, Biomed J, 2014 n “Medicinal Mushrooms (PDQ),” National Cancer Institute, 11/30/16 n “Natural Killer Cell Activity and Quality of Life Were Improved by Consumption of a Mushroom Extract, Agaricus blazeil Murill Kyowa, in Gynecological Cancer Patients Undergoing Chemotherapy” by W.S. Ahn et al., Int J Gynecol Cancer, 7-8/04
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HEALTHY FAMILY BY JANE EKLUND
INTRODUCING ALT-MILKS MOVE OVER, COW’S MILK! DOES SOMEONE IN YOUR FAMILY HAVE ALLERGIES OR SENSITIVITIES TO COW’S MILK? OR ARE YOU IN THE MOOD TO TRY SOMETHING NEW? CONSIDER SOME OF THESE POPULAR PRODUCTS. FORTIFIED VERSIONS OF PLANT-BASED MILKS OFFER THE BEST NUTRITIONAL PROFILE.
Almond Milk Nutrition: Per 8-ounce glass, unsweetened plain: 30 to 50 calories; up to 1 gram (g) protein; 2 to 2.5 g fat; 30 to 45 percent recommended daily calcium intake. Good source of vitamins E and A. Note: People with nut allergies should avoid.
Coconut Milk Nutrition: Per 8-ounce glass, unsweetened or original: 40 to 60 calories; 0 g protein; 4.5 to 5 g fat; 30 to 45 percent recommended daily calcium intake. Note: High in saturated fats, but also contains lauric acid, which has been shown to have antiviral and antibacterial properties.
Flax Milk Nutrition: Per cup: 50 calories; 0 g protein; 2.5 g fat; 30 percent recommended daily calcium intake. Note: High in omega-3 essential fatty acids.
Goat’s Milk Nutrition: Per cup of whole-fat: 168 calories; 10.9 g protein; 10 g total fat; 33 percent recommended daily calcium intake. Good source of riboflavin and phosphorus. Contains high levels of omega 3 and omega 6. Fortified with vitamin D. Note: Available in both low-fat and whole versions. According to the Academy of Nutrition and Dietetics, if you are allergic to cow’s milk, you are probably allergic to goat’s milk because the milks contain similar proteins. Goat’s milk contains fewer milk sugars than cow’s milk, so people with lactose intolerance may find it easier to digest.
Oat Milk Nutrition: Per 8-ounce glass, 130 calories; 4 g protein; 2.5 g fat; 35 percent recommended daily calcium intake.
Rice Milk Nutrition: Per 8-ounce glass, unsweetened: 90 to 130 calories; 1 g protein; 2 to 2.5 g fat; 30 percent recommended daily calcium intake. Note: Among the least likely beverages to cause allergic reactions, but it also may contain arsenic—so drink no more than ½ cup a day and don’t give regularly to kids under 5.
Soy Milk Nutrition: Per 8-ounce glass of unsweetened, plain: 91 calories; 7 g protein; 4.5 g fat; 30 percent recommended daily calcium intake. Good source of iron and vitamin B12. Note: Contains all nine essential amino acids. TFL SELECTED SOURCES “Choosing the Right Milk for You,” www.ConsumerReports.org, 8/14 n “Goat Milk Nutrients Vs. Cow Milk,” http://HealthyEating.sfgate. com n “Got Alt-Milk? How Plant-Based Alternatives Compare” by Lisa Drayer, www.CNN.com, 5/31/18 n “Top 10 Alternatives to Cow’s Milk” by Ruth Styles, www.theEcologist.com, 4/13/11 n “Which Milk for What Recipe?” by Rhea Parsons, www.OneGreenPlanet. org, 2/16/15 n “Which Milk Is Right for You?” by Kerry Torrens, www.BBCGoodFood. com, 3/25/15
Hemp Milk Nutrition: Per 8-ounce glass, 70 to 140 calories; 2 to 3 g protein; 5 to 7 g fat; 30 to 50 percent recommended daily calcium intake. Note: Rich in omega 3s and omega 6s.
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7/30/18 9:37 AM
HEALING HERBS B Y TA S T E F O R L I F E S TA F F
ADHD STRATEGIES HERBS THAT MAY HELP ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD), A CHRONIC NEUROBEHAVIORAL CONDITION WITH SYMPTOMS THAT INCLUDE INATTENTION, DISTRACTIBILITY, IMPULSIVITY, AND HYPERACTIVITY, TYPICALLY BEGINS IN CHILDHOOD AND MAY CONTINUE INTO ADULTHOOD. EXPERTS BELIEVE ANYWHERE FROM 3 TO MORE THAN 10 PERCENT OF THE ADULT POPULATION HAS ADHD. Symptoms may include ■ Difficulty concentrating ■ Easily distracted ■ Easily bored ■ Difficulty completing tasks ■ Prone to losing things ■ Fidgeting ■ Impatience Recent research supports the use of several herbs with long histories of use for attention issues. “In studies, white peony root, ashwagandha, gotu kola, water hyssop, and lemon balm improved cognition and helped with impulse control,” said Issac Eliaz, MD, LAc, medical director of the integrative health center Amitabha Medical Clinic in California. Gotu kola is an adaptogenic herb that helps the body cope with stress, easing anxiety as it ushers in calm energy. One formula that combined gotu kola with bacopa, ashwagandha, and lemon balm improved focus and attention in children with ADHD. “Seek organic gotu
kola, as quality on the market can be poor,” advised herbalist Maria Noël Groves, RH. Lemon balm is an antioxidantrich herb that can boost levels of the neurotransmitter acetylcholine. In a seven-week study of 169 primary schoolchildren with hyperactivity and concentration difficulties who were not diagnosed with ADHD, a daily dose of valerian root and lemon balm extract decreased poor ability to focus from 75 percent to 14 percent, hyperactivity from 61 percent to 13 percent, and impulsiveness from 59 percent to 22 percent, as evaluated by pediatricians and parents. In one small, three-week study, significant changes were seen in attention assessments for children ages 6 to 13 with ADHD who received ginkgo extract. While a dose of 120 milligrams (mg) per day worked well for two children, the other study participants needed 240 mg a day. TFL
SELECTED SOURCES “Cognitive Performance Following Acute Administration of Single Doses of Melissa officinalis (Lemon Balm) . . .” by D. Kennedy et al., Neuropsychopharmacology n “Exploring the Role of ‘Brahmi’ (Bacopa monnieri and Centella asiatica) in Brain Function and Therapy” by G.K. Shinomol et al., Recent Pat Endocr Metab Immune Drug Discov n “Hyperactivity, Concentration Difficulties and Impulsiveness Improve During Seven Weeks’ Treatment with Valerian Root and Lemon Balm Extracts in Primary School Children” by J. Gromball et al., Phytomedicine, 7–8/14 n “Meta-analysis of Randomized Controlled Trials on Cognitive Effects of Bacopa monnieri Extract” by C. Kongkeaw et al., J Ethnopharmacol, 2014 n “Re: Gingko Extract Pilot Study Suggests Potential for Application in Childhood Attention Deficit Hyperactivity Disorder” by Amy C. Keller, HerbClip, http://cms.HerbalGram.org, 6/15/15 n “Recent Updates in Neuroprotective and Neuroregenerative Potential of Centella asiatica” by Y. Lokanathan et al., Malays J Med Sci, 1/16
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WEIGHING IN BY LILI HANFT
CRUSH YOUR FOOD CRAVINGS TIPS & STRATEGIES WE’VE ALL EXPERIENCED IT—THAT SUDDEN “NEED” TO HAVE A CHOCOLATE BAR AFTER A STRESSFUL DAY. BUT FOR SOME PEOPLE, FOOD CRAVINGS OCCUR REGULARLY, SABOTAGING THEIR EFFORTS TO GET HEALTHY AND UNDERMINING THEIR SELF-ESTEEM. Think of crushing food cravings as a two-part action plan: prevention and in-the-moment. The easiest craving to resist is the one that never strikes, so prioritize strategies that prevent cravings. These include meal planning, eating a nutrient-dense diet, healthy lifestyle practices (sleep, exercise, relaxation), and adjusting the food cues in your environment. If occasional cravings still arise, having a toolkit of readily accessible techniques (texting a buddy, doing a mini meditation) is key to shifting out of craving mode.
Prevention Strategies Meal Planning: Planning the day’s meals and snacks ahead of time helps crush cravings in two ways. Regular, balanced meals provide appetite-quelling nutrients that prevent blood sugar swings that perpetuate the craving cycle. Knowing a satisfying meal is waiting makes it easier to resist impulsive snacking. Nutrient Density: Deficiencies in nutrients such as zinc, iron, B vitamins, and magnesium or healthy fats can leave you tired and stressed. This depleted state can trigger cravings. A diet rich in high-quality protein, lots of colorful plant foods, and natural fats is the best insurance against deficiency-driven cravings. Meals planned around whole foods also crowd out processed junk foods, which can drive cravings because of their highly palatable flavor combinations and additives. Many of them are engineered to be addicting! Lifestyle: Studies show that sleep deprivation causes dysregulation of hunger hormones, leading to more impulse snacking. In addition to sleep, prioritize regular exercise. It suppresses appetite and combats stress, another craving trigger. Yoga, mini meditations, and playing with a pet also work. Food Environment: Just like Pavlov’s famous dogs, humans react to environmental cues that prompt us to eat. Even a simple strategy like keeping snacks in a cupboard across the room instead of visible within arm’s reach can contribute to an environment that encourages mindful food choices.
out to a trusted friend who will offer nonjudgmental support. The social connection provides external accountability and counteracts emotions like loneliness and boredom that often fuel cravings. Breathing/Movement: Activities that shift the body’s state can help the mind break free of a craving. Try taking a few deep, expansive breaths with hands clasped on the top of your head or take a brisk five-minute walk. The more you can use these strategies before you reach for food, the better you’ll get at distinguishing between real hunger (which usually builds gradually over time) and cravings, which tend to strike with sudden intensity. TFL SELECTED SOURCES “Association of Leptin with Food Cue-Induced Activation in Human Reward Pathways” by M. Grosshans et al., Arch Gen Psychiatry, 2012 n “Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol” by E.C. Hanlon et al., Sleep, 3/16
In-the-Moment Craving Crushers Social Support: Mindless snacking thrives in isolation. When a craving hits, reach
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FOOD FOR THOUGHT BY KELLI ANN WILSON
TAKE A NEW TURN DISCOVER NOVEL WAYS TO USE AND PREPARE YOUR FAVORITE FOODS
The Healthy Jewish Kitchen
Cooking with Scraps
by Paula Shoyer ($24.95, Sterling Epicure, 2017)
by Lindsay-Jean Hard ($19.95, Workman Publishing, October 2018)
With several major Jewish holidays being observed this month, you may be searching for healthier versions of your favorite Jewish recipes. Look no further than Paula Shoyer, “the kosher baker,” who offers a new take on traditional Jewish cooking in her latest cookbook The Healthy Jewish Kitchen. Using only fresh, natural ingredients, Shoyer has devised a host of recipes packed with flavor and nutrition. Shoyer’s new cookbook features healthier versions of your favorite pastries, soup stocks, and sauces, and covers everything from challah to latkes while eschewing unhealthy ingredients like fat, salt, sugar, and processed foods, as well as excessive frying. Shoyer’s novel creations stand in for traditional Sephardic and Ashkenazic recipes, as well as some international dishes and American fare. Menu suggestions, pantry tips, and holiday tips are also included.
Did you know that the average American wastes about 133 pounds of food every year? If you’re concerned about that number and want to do something about it, consider picking up a copy of Lindsay-Jean Hard’s Cooking with Scraps (out next month). As the title suggests, Hard’s book offers a host of recipes that make use of those leftover bits of food that are typically destined for the landfill or compost bin: rinds, cores, stale bread, limp produce, etc. Who would have thought that apple peels could become delicious dried apple peel chips? Or that artichoke leaves would make a tasty stand-in for nacho chips? Hard’s creativity is limitless as she puts the discard pile to work, helping readers to cut down on their food waste and discover truly new flavors and textures. It turns out that what’s good for the planet is also good for your bank account and your plate!
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ORGANIC IN THE NEWS
ORGANIC FARMING CURBS POLLUTION Organic food and farming create a cleaner global environment, according to a new study from the University of Virginia. The researchers determined that organic farming can help reduce nitrogen pollution worldwide. Plants rely on nitrogen for growth, and it is present in all living systems. But too much nitrogen in the environment can cause problems. “Agriculture adds a large amount of nitrogen into the environment during the food production process,” said Jessica Shade, PhD, director of science programs for the Organic Center. “This very timely research shows that many common organic farming practices, like composting and the use of manure fertilization instead of synthetic fertilizers, can recycle reactive nitrogen already in the global system rather than introducing new reactive nitrogen into the environment.” The study found that organic and conventional farms have comparable on-farm nitrogen losses, but that organic farming recycles three times more reactive nitrogen compared to conventional practices. SOURCE “New Research Shows Organic Farming Can Help Curb Nitrogen Pollution,” www.Organic-Center.org, 3/7/18
OTA SEEKS TO PROTECT ORGANICS The Organic Trade Association (OTA) has undertaken a pilot project to prevent and detect fraud in the global organic system. An OTA task force created a comprehensive “best practices” guide to begin an industry-wide implementation of measures to preserve the integrity of organic, both inside and outside the United States. “Organic now operates in a global market,” said Laura Batcha, the OTA’s executive director. “Fraud is one of the biggest threats to that market, and it cannot be tolerated in the organic system.”
Task force members represent the organic supply chain from farm to retailer, and a wide range of products including fresh produce, grain, spices, dairy, eggs, meat, beverages, and packaged and prepared foods, as well as importers and consulting services. According to the OTA, the global organic market has grown steadily for more than two decades. It is now a nearly $90 billion market, with the US organic market accounting for nearly $50 billion. SOURCE “Organic Trade Association Kicks Off Pilot Project to Deter Organic Fraud,” Organic Trade Association, 5/24/18
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DID YOU KNOW?
BACK TO BASICS
Organic farmers use biological fertilizer along with practices such as cover cropping and crop rotation to enhance the soil and increase the amount of organic matter in the soil. These practices improve the soil’s ability to absorb water, which helps reduce the impacts of both droughts and floods. It also helps the soil absorb and store carbon and other nutrients needed for healthy crops.
“For thousands of years, ‘traditional farming’ took place around the world and the farming methods used were organic,” writes Josh Axe, DNM, DC. “You could say that organic farming is really going back to the roots of farming, literally.”
SOURCE “Frequently Asked Questions,” Organic Farming Research Foundation, http:// ofrf.org/organic-faqs
SOURCE “Organic Farming: 5 Major Benefits (Plus, Can It Really Feed the World?),” https://draxe.com/organic-farming/
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B Y E VA M I L O T T E
Organic Harvest Slow Cooker easy and comforting meals There’s something so welcoming about coming home after a busy day and finding a warm meal waiting for you. With the help of a slow cooker this can be a reality. Slow cookers have been around for years, and their popularity continues to grow. They’re convenient, simple to use, and require no standing over a hot stove. All you have to do is prep the ingredients, place them in the cooker, wait a few hours, and dinner’s done! What’s not to love about that? With cooler weather soon approaching, it’s a great time to enjoy the benefits of a slow-cooked meal. Look for organic versions of the ingredients listed in the following recipes for meals full of flavor and nutrition.
SPLIT PEA SOUP dGNV From the Taste for Life test kitchen
9 hours prep time + 4 hours soak time for peas n serves 4
16 oz dried green split peas, rinsed and drained 6 c low-sodium vegetable stock 2 leeks, white and pale-green parts only, chopped 3 carrots, peeled and chopped 2 stalks celery, chopped 3 garlic cloves, peeled and chopped 1 tsp dried thyme 1 bay leaf Salt and freshly ground black pepper to taste Red pepper flakes and vegan sour cream, optional
1. Soak peas in water that covers them completely by about 1 inch for 4 hours. Drain. 2. Add drained peas and all other ingredients to a 4-quart cooker. 3. Turn heat to Low and cook for 8 hours. 4. Let soup cool slightly. Remove bay leaf. Process soup in batches in a highspeed blender until smooth. 5. Garnish with red pepper flakes and sour cream, if desired. Per serving: 149 Calories, 8 g Protein, 29 g Carbohydrates, 9 g Fiber, 1 g Total fat, 407 mg Sodium, HHHHH Vitamin A, C, K, HH Vitamin B1 (thiamine), B6, Phosphorus, H Vitamin B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium, Potassium, Zinc
A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, Dairy Free storage, and cooking techniques. They should be Gluten Free used only as a guide. Star ratings are based on standard Nut Free values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or Vegan better), HHHH Top source, HHH Excellent source, HH Vegetarian Good source, H Fair source
D G N V V
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ÂŠ HECTOR MANUEL SANCHEZ
AFRICAN SWEET POTATO STEW dGV From Stock the Crock by Phyllis Good; recipe courtesy of Dianne L. ($21.99, Oxmoor House, 2017) 5 hours prep time n serves 5
5 c peeled, chopped sweet potatoes 3 c sliced (or halved, if small) fresh white mushrooms 1K c small cubes of fresh pineapple O c uncooked green lentils 1K c chopped onions 2 Tbsp tomato paste 2 tsp curry powder N tsp cayenne pepper
1 t sp finely grated fresh ginger or N tsp ground ginger 1 garlic clove, minced, or N tsp garlic powder 3 c low-sodium vegetable broth 1 c chopped fresh spinach leaves, lightly packed N c peanut butter 1 Tbsp lime juice L c chopped peanuts, for garnish
1. Grease interior of slow cooker crock with nonstick cooking spray. 2. Combine sweet potatoes and next 10 ingredients (through broth) in prepared crock and mix well. 3. Cover. Cook on Low 3 to 4K hours, or until sweet potatoes, lentils, and onions are tender. 4. Add chopped spinach leaves, peanut butter, and lime juice. Stir well. Cook just until heated through. 5. Serve in bowls. Garnish with chopped peanuts. Kitchen Note: Freeze any leftovers in an airtight container for up to 3 months. Per serving: 415 Calories, 17 g Protein, 64 g Carbohydrates, 11 g Fiber, 12 g Total fat (2 g sat), 161 mg Sodium, HHHHH Vitamin A, C, HHHH Vitamin K, Phosphorus, HHH Vitamin B1 (thiamine), B3 (niacin), B6, Potassium, HH Vitamin B2 (riboflavin), Iron, Magnesium, H Vitamin E, Calcium, Zinc
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you can see
learn more at
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© ANDREW THOMAS LEE
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BRAISED SHIITAKE MUSHROOMS WITH TOFU, THAI BASIL & CHILIES dGNV From The Chef and the Slow Cooker by Hugh Acheson ($29.99, Clarkson Potter/Publishers, 2017) 3 hours prep time n serves 4
2 Tbsp gluten-free red miso paste N c rice vinegar 3 shallots, sliced into thin rings 2 Tbsp minced fresh ginger Kosher salt 2 lb fresh shiitake mushrooms, stems removed, caps left whole 3 Thai (bird’s-eye) chilies, seeded and sliced into thin rings 1 small red bell pepper, seeded and thinly sliced 1 small yellow bell pepper, seeded and thinly sliced K lb firm tofu, cut into K-inch-thick planks, seasoned with a pinch of salt and pressed* N c freshly torn Thai basil leaves
1. Preheat a 4-quart (or larger) slow cooker on the High setting for at least 15 minutes. 2. Pour 4 cups of water into slow cooker. Add miso, vinegar, shallots, ginger, and K teaspoon salt, whisking well to fully dissolve miso. Add mushrooms and Thai chilies, cover with lid, and cook on High for 1 hour. 3. Add bell peppers and tofu to mushroom mixture, re-cover cooker, and cook for 1 hour more, still on High setting. To finish, add basil, mix well, season with salt to taste, and serve in a deep platter or a bowl. *Tofu has a lot of water in it, so it’s often pressed to expel some, leaving you with a denser, chewier, more flavorful bite. To press the water out of tofu, place a big colander in the sink and then find a plate that nestles in it tightly. Cut the tofu into large 1-inch-thick rectangles, arrange them in a single layer in the colander, and place the plate over them. Weight the plate down with a brick or cans of beans. An hour later, you’ll have pressed tofu. (You can also press the tofu between two heavy plates in the fridge overnight.) Kitchen Note: In this dish, mushrooms braise into delectable morsels with near-meat consistency. This is a simple recipe, yet it yields stunning results and makes a nice dinner when served with rice. Per serving: 206 Calories, 13 g Protein, 34 g Carbohydrates, 10 g Fiber, 4 g Total fat (1 g sat), 646 mg Sodium, HHHHH Vitamin B3 (niacin), B6, C, Phosphorus, HHH Vitamin B2 (riboflavin), Potassium, HH Vitamin K, Magnesium, Zinc, H Vitamin B1 (thiamine), Calcium, Iron
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GLUTEN FREE FOCUS
Quinoa is not technically a grain but is instead a pseudo-cereal. Nutritionally, though, quinoa is considered and referred to as a whole grain. It offers complete protein and is one of only a small number of plant foods that do. With all nine essential amino acids, quinoa is a healthy choice for vegetarians and vegans. Always rinse quinoa before preparing it. Saponin, which is a naturally bitter coating on quinoa, acts as a natural insecticide for the plant. Rinsing quinoa with water removes the coating. Quinoa boasts hundreds of cultivated varieties; the most common found in stores are white, red, and black. One cup offers 30 percent of the recommended daily allowance (RDA) of magnesium and manganese, 28 percent of phosphorous, and more than 10 percent of vitamins B1, B2, and B6. Use organic ingredients when making this nutritious and colorful MiddleEastern dish. Even with lots of fresh and f lavorful ingredients, quinoa somehow still manages to be the star! —LISA FABIAN SOURCE “Health Benefits of Quinoa” by Megan Ware, RDN, LD, www.MedicalNewsToday.com, 1/4/18
© CON POULOS
a hearty grain for all Rich in protein and fiber, gluten-free quinoa has achieved superstar status in the grain world. It’s not surprising, as it was once known as the “mother of all grains” to the Incas. Cultivated for more than 5,000 years, quinoa has changed little over time.
Quinoa Tabouleh dGnV From Levant by Rawia Bishara ($34.95, Kyle Books, 2018)
30 minutes prep time n serves 8
Quinoa O c olive oil 2 shallots, diced 3 cloves garlic, diced 1 tsp sea salt Pinch of freshly ground black pepper 1 tsp ground cumin 1K c quinoa 1K c boiling water or low-sodium vegetable stock Salad 3 c packed chopped fresh flat-leaf parsley 1 c packed chopped fresh cilantro K c chopped fresh mint 2 Kirby or Persian cucumbers, diced 3 plum tomatoes, diced 1 large fennel bulb, cored and diced (reserve 2 fronds for serving) 1 long hot chili, seeded and chopped (optional) 1 small red onion, diced 3 scallions, green parts only, chopped K c olive oil Juice of 2 large lemons (about K cup) 1 tsp sea salt, or to taste Pinch of freshly ground black pepper
1. Make Quinoa: In a deep skillet, heat the O cup of olive oil over medium heat. Add shallots and cook for 2 to 3 minutes, until shallots are golden. Add garlic and cook until aromatic. Add salt, black pepper, and cumin. Add quinoa and boiling water and bring to a boil. Lower heat and simmer for 12 minutes, or until quinoa is cooked through. Remove from heat and spread over a baking sheet to cool. 2. Assemble Salad: Place quinoa in a large bowl and add parsley, cilantro, mint, cucumbers, tomatoes, fennel, chili, if using, onion, and scallions. Toss to combine. Add the K cup of olive oil, lemon juice, salt, and pepper. 3. Serve garnished with fennel fronds. Kitchen Note: Quinoa is a great flavordelivery vessel with tremendous health benefits. In this dish it’s used in tabouleh instead of cracked wheat to make the time-honored salad gluten free. Per serving: 477 Calories, 7 g Protein, 34 g Carbohydrates, 6 g Fiber, 36 g Total fat (5 g sat), 620 mg Sodium, HHHHH Vitamin C, K, HHH Vitamin E, Phosphorus, HH Iron, Magnesium, Potassium, H Vitamin A, B1 (thiamine), B2 (riboflavin), B6, Calcium, Zinc
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8/13/18 3:23 PM
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E C O – F R I E N D LY
Economic benefits linked to organic agriculture Sure, organic agriculture is good for the body and the planet. But did you know it’s also good for the economy? New research shows that areas of intense organic agriculture activity are linked to lower poverty rates and higher household incomes. W hat’s an Organic Hotspot?
An organic hotspot is defined as a county with high levels of organic agricultural activity whose neighboring counties also have high organic activity. This activity can include crop production, livestock production, processing, and manufacturing. To date, 225 counties in the United States (7 percent of the nation’s total counties) have been identified as organic hotspots. On average, county poverty rates in organic hotspots dropped 1.3 percent and median household income rose $2,094. The same
economic benefits were not found when researchers examined the economic impact of living in conventional agriculture hotspots. Experts believe the economic benefits associated with organic hotspots stem in part from organic agriculture using more local labor. The supply chain tends to be more localized, and organic crops command higher prices than conventionally grown crops.
W here Are the Hotspots?
California contains the most organic hotspots—43 of its 58 counties classify as such. The state is responsible for about 40 percent of all organic farm sales. “One single hotspot of contiguous counties stretches from California to Washington State,” reports the Organic Trade Association, the business
association for organic agriculture and products in North America. Organic hotspot clusters also occur in the northern Midwest, anchored by Wisconsin. The most certified organic livestock operations are in the Great Lakes region. Portions of the northern mid-Atlantic states and New England also contain organic clusters. The USDA reports that the Northeast contains the highest number of certified organic farmers—especially Maine and Vermont. In all, 21 states contain counties that qualify as organic hotspots. Researchers are hopeful that the new findings can be used as an economic development tool—helping policy makers target specific areas, especially rural counties, as places to promote organic agriculture and boost the local economy. —DAVE CLARKE
Are You Hot?
Visit www.ota.com/hotspots and enter your zip code to learn whether your county is an organic hotspot.
SELECTED SOURCES “Economic Impact of Organic Agriculture Hotspots in the United States” by J. Marasteanu and E.C. Jaenicke, Renewable Agriculture and Food Systems, 2/13/18 ■ “New Map Identifies Organic Farming Hotspots,” www.Cornucopia.org, 4/9/18 ■ “Organic Hotspots Benefit Local Economies,” The Organic Center, www.OrganicCenter.org, 3/15/18 ■ “Organic Hotspots”; “Organic Hotspots FAQs,” Organic Trade Association, www.ota.com
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Sweet & Spicy Spelt Granola dV Recipe courtesy of Eden Foods 25 minutes prep time n serves 6
2 c EDEN Organic Spelt Flakes ¾ c EDEN Organic Spicy Berry Mix 4 oz EDEN Organic Dried Cranberries 4 oz unsweetened organic flaked coconut 4 Tbsp organic maple syrup 2 Tbsp EDEN Organic Extra Virgin Olive Oil ½ tsp EDEN Sea Salt 1 tsp organic ground allspice ½ tsp organic ground ginger 1. Preheat oven to 300°. 2. Mix all ingredients together in a mixing bowl. 3. Spread mixture evenly on a baking sheet. Bake for 20 minutes until mixture is toasted, stirring after 10 minutes. 4. Remove from oven and allow to cool before storing in a sealed container.
Crunchy Almond Butter Bars dV Recipe courtesy of Food For Life
15 minutes prep time + 1 hour chill time n serves 12
4 c Food For Life Ezekiel 4:9 Sprouted Grain Flake Cereal, divided ¾ c organic maple syrup ¾ c unsweetened organic almond butter ½ tsp fine sea salt 1 c freeze-dried organic strawberries 1. Spray an 8-inch square pan with cooking spray and line with parchment paper. 2. Place 2 cups of the cereal in a medium bowl. In a food processor, pulse remaining 2 cups cereal until finely ground. Transfer ground cereal to bowl containing whole cereal. 3. In a medium-size saucepan combine maple syrup, almond butter, and salt. Place pan over medium high heat and bring to a rolling boil, stirring frequently. 4. Pour syrup mixture over cereal and stir to combine. Gently stir in strawberries. 5. Press mixture firmly into prepared pan and refrigerate until firm, at least 1 hour. 6. Cut into squares. Store refrigerated in an airtight container.
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Superior Almond Butter dgV Recipe courtesy of Garden of Life
5 minutes prep time n serves 1
½ c unsweetened organic almond butter 2 Tbsp organic shredded coconut flakes 1½ Tbsp Garden of Life Dr. Formulated Organic Coconut MCT Oil 2 Tbsp sunflower seeds 2 Tbsp organic goji berries (optional) 1 Tbsp organic hemp seeds 2 tsp Garden of Life Organic Chia Seed ½ tsp organic cinnamon Dash sea salt 1. Place all ingredients into a bowl and mix until well combined. Enjoy!
Sea Salt Chocolate Protein Glazed Donuts dV Recipe courtesy of 50 Twenty-Minute Recipes by NOW Foods
20 minutes prep time n serves 12
For the Donuts 1 c pumpkin purée ½ c Ellyndale Organic Virgin Coconut Oil, melted 3 whole eggs 1 Tbsp organic vanilla extract ¾ c Ellyndale Sugarless Sugar 1 c oat flour (rolled oats ground into flour) 1½ scoops NOW Sports Organic Plant Protein, Chocolate N cup NOW Real Food Organic Cocoa Powder 1 tsp ground coffee (optional but brings out chocolate flavor!) 1 tsp pink Himalayan salt, plus additional for garnish N tsp baking powder N tsp baking soda For the Glaze N c Ellyndale Virgin Coconut Oil, melted 2 Tbsp Ellyndale Sugarless Sugar 2 Tbsp organic cashew or almond milk 1 tsp organic vanilla extract
1. Preheat oven to 350°. 2. In a bowl, combine pumpkin purée, coconut oil, eggs, vanilla extract, and Sugarless Sugar. Whisk thoroughly. 3. Add oat flour, plant protein, cocoa powder, coffee (if using), salt, baking powder, and baking soda to pumpkin mixture. Combine well with a spoon. 4. Using an ice cream scoop or a spoon, add batter to a greased donut baking pan or muffin tin. Garnish with additional salt on top. 5. Bake for 10 to 11 minutes. Let cool. Donuts will lower to a normal size before you pop them out. 6. Combine glaze ingredients thoroughly and let sit to thicken. 7. After donuts have cooled, drizzle glaze on top of them. Store donuts in fridge.
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10 Tips to Eating Organic on a Budget It can be done!
The average American household wastes about 20 percent of its food, which adds up to about $1,500 a year. If you play your cards right, you can invest in organic food—and your health—and still save money! Here are 10 tips to help you eat well and still control your food budget. efore you go grocery shopping, plan the week’s qB meals, and “shop” from home first. Review the contents of your pantry, fridge, and freezer, and then make your shopping list. Research shows that just 25 percent of us make grocery lists; research also shows that the people who make lists are the ones paying less for groceries. earn how to extend the life of your food. Studies rL show that Americans waste 150,000 tons of food a day. That works out to about a pound of food waste a day per person. Much of that waste is related to fruits and vegetables. Here are some ideas: Store leeks and asparagus by cutting off ends and then placing stalks upright in a large glass filled with an inch or so of water. Refrigerate all citrus fruit. Wilted greens can often be revived with a five-minute soak in ice water. Learn more about how to keep produce fresh at www.SavetheFood.com. s Buy seasonal produce; it’s cheaper and more abundant when it’s in season. If you have excess produce you can’t eat in time, freeze to save for later. Consider blanching fruits and veggies if you think they’ll be in the freezer for a long time. Use clear containers when possible so contents don’t become a mystery, and label containers with the date you stored an item.
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t Check out the “Clean 15.” The Environmental Working Group (www.EWG.org) annually publishes this “Guide to Pesticides in Produce,” which names the fruits and veggies carrying the least pesticide residue. If you can’t afford to buy all organic produce, you can buy conventionally grown versions of the Clean 15. Each year, the EWG also names “The Dirty Dozen,” which lists the produce shown to carry the most pesticide residue. Consider buying organic versions of these items. The Consumer Reports’ Food Safety and Sustainability Center simplifies this approach further by saying if a fruit or veggie has a thick, protective peel you won’t eat (like a pineapple, cantaloupe, or avocado), buying organic is less important. u Try generic organic foods instead of well-known brand names. v Use coupons. Check company websites for coupons and promotions. Or enter the name of an organic brand you like into a search engine along with the word “coupons” and review the deals. Join the social media pages of your favorite brands—you’ll be rewarded with coupons and deals. w Consider making snacks such as organic snack bars or energy balls from scratch; it’s healthy, and you’ll save money. Find recipes on www.TasteforLife.com. x Consider buying certain items from bulk bins if that’s an option where you shop. Choices include pastas, grains, nuts, spices, pulses, and veggies with long lives such as potatoes and onions. Bring measuring cups and spoons so you buy only what you need. y Buy frozen organic produce, especially if the fruit or vegetable is out of season. They’re just as healthy as fresh. In some cases, frozen produce is even better for you than fresh because the freezing process occurs immediately after harvesting. This keeps nutrient loss to a minimum. z If buying organic meat is important to you but you find the cost a bit prohibitive, reduce the amount of meat you eat by reducing your typical portion size and make up for it with organic beans, which are filling and affordable. —DAVE CLARKE
SELECTED SOURCES “10 Ways to Eat Organic on a Budget” by Tom Hunt, The Cornucopia Institute, www.Cornucopia.org, 3/20/15 ■ “10 Ways to Save Money on Organic Groceries” by Elisabeth Leamy, www.WashingtonPost.com, 8/7/17 ■ “About the Buzz: Frozen and Canned Fruits and Vegetables vs. Fresh,” www. FruitsandVeggiesMoreMatters.org ■ “Americans Waste 150,000 Tons of Food Each Day—Equal to a Pound Per Person” by Oliver Milman, www.TheGuardian.com, 4/18/18 ■ “How to Eat Organic on a Budget,” www.FoodBabe.com ■ “Relationship Between Food Waste, Diet Quality, and Environmental Sustainability” by Z. Conrad et al., PLOS One, 4/18/18 ■ “US Families Waste $1,500 a Year Throwing Out Food . . .” by Kathleen Elkins, www.CNBC.com, 1/29/18
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