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Dig into Deliciousness!

Celebrate the bounty of the season with our harvest recipes.


50 Ways to Love Your Planet

Small steps can lead to positive change!

departments 6 Editor’s Note 9 News Bites

“Organic” defined • Garlic may offer memory boost • What to eat to prevent cataracts • More


15 Natural Beauty

Banish blemishes with essential oils.

17 Special Diets

Reduce blood pressure and LDL cholesterol levels with the DASH diet.

23 Pioneer Series

Meet Paul Stamets, whose work with mushrooms is saving honeybees.

26 Weighing In

Why omega 3s may tip the scales in the right direction.





33 Healthy Planet

Meet companies working to protect the planet by changing business as usual.

37 On Organic

Try these recipes: Jackfruit Ceviche Tostadas with Pineapple Salsa; and Spiral Pasta Salad with Tofu Feta.

43 Healing Herbs

You’ll be surprised at how much aloe can do for you.

For more health & wellness resources visit


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

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@TasteforLife www.tas teforl i

/tasteforlife SEPTEMBER 2019

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A Month of Inspiration Mycologist Paul Stamets wakes up every morning fueled by the same desire that’s directed his life for the past 40 years. What new aspect of fungi will he discover that might change the world for the better? Read more about this fascinating entrepreneur and the work he’s doing to save honeybees in “The Mushroom Whisperer” (page 23). Each year, the harvest full moon falls in September. We’re featuring some hearty and healthy harvest dishes this month, including a Spiced Pear Porridge perfect for fall mornings (page 20). This month’s inspirational cover story, “50 Ways to Love Your Planet” (page 46), offers great ideas for how to reduce plastic use, shrink your carbon footprint, green your garden, and more. I’ve been thinking a lot lately about how what we eat can profoundly impact our health. When we approach food as medicine, huge improvements can be made in how we feel. One example is the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension, and people who follow this diet have been able to lower their LDL cholesterol and blood pressure levels—without medication! Learn more on page 17. Similarly, “Eat Fat to Lose Fat” on page 26 gives readers another fantastic reason to get the proper amount of omega-3 essential fatty acids in their diets. It turns out omegas keep you feeling full, which can help tip the scales in the right direction! To your health,

Chief Content Officer and Strategist Lynn Tryba ( 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 Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston ( Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2019 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

A note on recipes

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

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

Printed in the U.S. on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

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“ORGANIC” defined The US Department of Agriculture requires all organic foods to meet strict standards. They must be grown without most synthetic fertilizers and pesticides as well as herbicides, antibiotics, hormones, ionizing radiation, sewage sludge, and bioengineering (GMOs). Organic animal products—including meat, poultry, eggs, and dairy foods—must be derived from animals fed 100 percent organic foods, been administered no antibiotics or growth hormones, and had access to the outdoors. n Foods that are completely organic or made from only organic ingredients can be labeled “100% Organic.” These products may also bear the USDA Organic seal. n Those with 95 percent or more organic ingredients can be labeled “Organic.”

n Products that contain at least 70 percent organic ingredients can say “Made with organic ingredients.” n Foods that fall below 70 percent organic may list specific organic items on the label. SELECTED SOURCES “Nutrition and healthy eating,” www. n “Understanding the USDA Organic Label,”


Got ORGANIC milk? Organic milk has long been known to boast a healthier nutritional profile than conventional milk, but recent studies reveal that those benefits go beyond the higher omega-3 fatty acid, antioxidant, and mineral content. Emory University researchers found that a majority of nonorganic, conventional retail milk tested positive for residues of antibiotics—a few of which are banned from the dairy industry—and controversial pesticides. Half-gallon containers of both organic and conventional milk from nine US regions were tested. “This study finds that the presence of antibiotics and pesticides in conventional milk is more prevalent and pervasive than previously thought—and that organic milk doesn’t contain any of these contaminants,” said Jessica Shade, PhD, director of science programs for the Organic Center. SELECTED SOURCES “Production-related contaminants (pesticides, antibiotics and hormones) in organic and conventionally produced milk samples sold in the USA” by J.A. Welsh et al., Public Health Nutrition, 6/26/19 n “What’s in your milk? Choose organic for the cleanest milk, says new study”, 6/26/19

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ON-THE-JOB MEALS often lacking Making your lunch at home may be a pathway to better health. Researchers found that employees at a large urban hospital who bought the least healthy cafeteria food were more likely to have an unhealthy diet outside of work as well. They also tended to be more overweight and at higher risk for certain diseases. “Employer-sponsored programs to promote healthy eating could reach millions of Americans and help curb obesity, a worsening epidemic that too often leads to diabetes, cardiovascular disease, and cancer,” said lead researcher Anne N. Thorndike, MD. Previous studies have shown that meals made at home tend to have higher diet quality compared to those bought outside the home. Other studies have found that obesity contributes to higher workplace absenteeism, lower productivity, and higher healthcare expenses. SELECTED SOURCES “Eating healthily at work matters,”, 5/22/19 n “Want cheap and healthy meals? Cook at home” by Alan Mozes,, 3/24/17


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fill you up!

Subbing fresh avocado for refined carbs can suppress hunger and increase meal satisfaction, according to new research. Overweight adults also saw improvements in blood sugar, which reduces the risks of diabetes and heart disease. SOURCE “Avocados, as a substitution for carbohydrates, can suppress hunger without adding calories,” Illinois Institute of Technology, 5/8/19

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Carrots, peppers

GREAT FOR THE EYES Age-related cataracts are the leading cause of visual impairment among elderly people worldwide. And they’re highly preventable. A new analysis of 20 international studies found that a proper diet will help delay the onset of cataracts. The researchers pointed to the preventive benefits of citrus fruits, red chili peppers, carrots, tomatoes, and dark green vegetables such as spinach and kale. SOURCE “Tuck into colourful fruits and vegetables and see the light,” University of South Australia, 3/24/19


Garlic may offer MEMORY BOOST Eating garlic appears to help stave off memory problems as we age. The benefits come from a surprising source: bacteria in the digestive tract. A new study showed that garlic, which is rich in a compound known as allyl sulfide, “could help maintain healthy gut micro-organisms and improve cognitive health in the elderly,” said lead researcher Jyotirmaya Behera, PhD, of the University of Louisville. The gut contains trillions of micro-organisms, which are collectively referred to as the gut microbiome. “The diversity of the gut microbiome is diminished in elderly people, a life stage when neurodegenerative diseases such as Alzheimer’s and Parkinson’s develop and memory and cognitive abilities can decline,” said coauthor Neetu Tyagi, PhD. SOURCE “Could eating garlic reduce aging-related memory problems?” Experimental Biology, 4/8/19

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The basic routine

Choosing oils

Among the steps recommended for acne by aromatherapists Kathi Keville and Mindy Green are the following:

Essential oil of tea tree is popular for acne with blackheads, cysts, or infection. Blue chamomile, lavender, and rose geranium help cool an outbreak. For hormone-related acne, even after adolescence, consider carrot seed, clary sage, and frankincense. Dilute essential oils in a carrier oil like argan and do a patch test before applying to your face. TFL

■ Thorough cleansing. Depending on your skin type, cleanse up to three times a day. ■ Facial steaming. Take the time to gently steam your skin up to twice a week. ■ Exfoliation. Use only gentle, natural exfoliants, such as papaya. ■ Astringent mask. To a clay base, add toner and antibacterial essential oils. ■ Antiseptic and healing toner. Use vinegar and aloe vera or hydrosols. ■ Moisturize. Find a lotion that’s not heavy or greasy, one whose main ingredient is aloe.

SELECTED SOURCES Aromatherapy: A Complete Guide to the Healing Art by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2d ed., 2009) n Aromatherapy with Essential Oil Diffusers by Karin Parramore ($19.95, Robert Rose, 2018)

Dab-on Treatment

Herb & Essential Oil Steam

Many essential oils work to fight different types of acne. This one is good for infected or irritated pimples.

To open your pores and increase circulation to the skin, treat yourself to a steam. The ingredients in this recipe work for all skin types.

1-3 drops lemon essential oil 3-5 drops tea tree essential oil 3-5 drops eucalyptus citriodora essential oil K tsp honey 1. Test each essential oil on a patch of skin before using on your face to be sure you’re not sensitive to it. 2. Blend essential oils, and then add 2 drops of blend to K teaspoon honey. 3. Dab the blend on spots up to several times a day, taking care to confine the mixture just to the spots.

1 qt boiling water Large handful of herbs (calendula flower, fennel seed, and lavender flower) 5 drops essential oils (jasmine, lavender, and rose) 1. To a pot of boiling water, add the herbs. Steep, covered, for 5 to 10 minutes. Remove from burner. Add the essential oils, make a tent over your head and the pot with a large towel, and steam your face for about 10 minutes.

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DASH TOWARD HEALTH WITH THIS POPULAR DIET PLAN THE DASH (DIETARY APPROACHES TO STOP HYPERTENSION) DIET WAS CREATED TO HELP LOWER BLOOD PRESSURE WITHOUT MEDICATION. A BALANCED AND FLEXIBLE EATING PLAN, IT EMPHASIZES FOODS THAT CONTAIN MAGNESIUM, POTASSIUM, AND CALCIUM—ALL NUTRIENTS THAT HELP LOWER BLOOD PRESSURE. Lean protein, fiber-rich fruits and vegetables, whole grains, low-fat or nonfat dairy, nuts, seeds, and legumes are encouraged. Limited items include sweets, sugar-sweetened beverages, foods high in saturated and trans fats, full-fat dairy products, fatty meats, and tropical oils (palm and coconut). Reducing sodium is a key part of the diet, and daily intake is capped at 2,300 milligrams (mg), a little less than one teaspoon. A lower-sodium version of the diet exists, and its upper sodium intake is set at 1,500 mg per day. The typical American diet can contain as much as 3,400 mg of sodium a day. By following the DASH diet for just two weeks, it’s possible to lower blood pressure by a few points. Because of the way the diet is structured, it can also help prevent heart disease, stroke, diabetes, and osteoporosis, as well as lower cholesterol and reduce weight.

A 2018 study of 412 subjects who followed the DASH diet for four weeks in order to lower their blood pressure levels found that their blood pressure levels improved and their sodium intake levels decreased. Another study from 2018, conducted by the American Heart Association, found that overweight or obese subjects following the DASH diet, as well as weight management and exercise plans, for 16 weeks lost an average of 19 pounds each, while significantly reducing their blood pressure. A Dietary Approaches to Stop Hypertension (DASH) Trial of 459 adults (some with and some without confirmed high blood pressure) compared three diets: the DASH diet, the typical American diet, and the typical American diet with additional fruits and vegetables. Those following the DASH diet had the most significant improvement in their high blood pressure levels and LDL cholesterol levels.

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The DASH diet is naturally low in sodium, but to further reduce sodium intake, consider taking the following steps: ½ Don’t add salt when cooking hot cereals, rice, or pasta. ½ Buy items with the labels “No salt added,” “low sodium,” “sodium free,” or “very low sodium.” ½ Season foods with sodium-free spices and flavorings instead of salt. Use fresh citrus juices and fresh herbs to add flavor. ½ Choose fresh or frozen fruits and vegetables instead of canned. If you must buy canned, be sure to rinse the food before eating to remove added sodium. ½ Select lean meats, fresh poultry, and fish. Avoid cured meats. ½ When dining out, request that meals be made without added salt or MSG. Ask for fruit or vegetables as a side instead of chips or fries. Avoid pickled, smoked, and cured items as well as those with added soy sauce or broths. The DASH diet is just one factor of a healthy lifestyle. To help control cholesterol and blood pressure levels, consider adopting the following activities: limiting alcohol intake, managing stress levels, staying physically active, quitting smoking, getting enough sleep, and maintaining a healthy weight. Talk to your healthcare provider before beginning any new eating plan, including the DASH diet. Most doctors suggest following the original DASH diet, which limits sodium intake to no more than 2,300 milligrams per day. TFL SELECTED SOURCES “DASH diet: healthy eating to lower your blood pressure” by Mayo Clinic Staff,, 2019 n “The DASH diet is the best weight loss plan, according to doctors” by Tiffany Ayuda,, 12/14/18 n “DASH eating plan,” National Heart, Lung, and Blood Institute,


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Dig into Deliciousness! Organic harvest recipes

Celebrate the bounty of the season with dishes featuring the best of late-summer produce. Be sure to look for organic versions of the ingredients featured here when making the following recipes.

Spiced Pear Porridge dGV From The Beauty Chef Gut Guide by Carla Oates ($29.99, Hardie Grant, 2019) 30 minutes prep time n serves 2

K c water 2 c coconut, almond, or macadamia milk beverage, divided K c quinoa, thoroughly rinsed 1 Tbsp chia seeds 2 tsp fresh ginger, finely chopped 1K tsp ground cinnamon K tsp ground nutmeg 1 tsp natural vanilla extract V tsp ground cloves Stevia, to taste (optional)

Toppings K c canned coconut milk 1 medium pear, thinly sliced L c walnuts, coarsely chopped Honey, to serve (optional)

1. In a medium saucepan, combine water and 1K cups of the coconut milk beverage and bring to boil. 2. Add quinoa and reduce to a medium heat. Cook for 10–15 minutes until most of liquid is absorbed and quinoa’s little “tails” have sprouted. Add remaining K cup of coconut milk beverage, chia seeds, ginger, cinnamon, nutmeg, vanilla, and cloves. Stir to combine. 3. Remove from heat and let stand for 5 minutes, or until chia seeds have rehydrated and porridge is creamy. Sweeten with stevia, if desired. 4. Serve topped with canned coconut milk, sliced pear, and walnuts. Drizzle on some honey, if desired. Kitchen Note: To save time, you can portion the quinoa, chia seeds, and spices into small containers to make a quick, sugar-free breakfast reminiscent of instant oats. Per serving: 430 Calories, 11 g Protein, 51 g Carbohydrates, 11 g Fiber, 23 g Total fat (12 g sat), 183 mg Sodium, HHHHH Calcium, Phosphorus, HHHH Vitamin E, HHH Vitamin B1 (thiamine), Iron, Magnesium, HH Vitamin B2 (riboflavin), B6, Folate, Zinc, H Vitamin B3 (niacin), Potassium

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 6.

For more healthy recipes, visit © ROCHELLE EAGLE

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Carrot Soup with Orange-Marinated Lentils dGnV From 30 Minute Vegetarian by Ylva Bergqvist ($22.99, Hardie Grant Books, 2019)

55 minutes prep time n serves 4

Carrot Soup 1 yellow onion, diced 2 garlic cloves, crushed Olive oil 1 tsp ground cumin 1 tsp ground coriander 2 oz ginger root 1 lb 9 oz carrots, peeled and coarsely grated 2 Tbsp concentrated vegetable stock 4 c water Salt 1 c dairy-free yogurt, to serve range-Marinated Lentils O K c dried red lentils Big bunch of flat-leaf parsley or cilantro leaves, chopped 1 spring onion (scallion), finely shredded Juice of K orange K tsp harissa or chili flakes 1 tsp ground cumin 2 Tbsp olive oil Salt

1. Fry onion and garlic in a little olive oil in a saucepan until soft for around 5 minutes over a medium-low heat while stirring. Raise heat, add spices, and fry for 2 minutes while stirring. 2. Peel and finely grate ginger root, squeeze out juice, and save it. Discard ginger root remains. 3. Add carrots, ginger juice, stock, and water to pan. Simmer over medium heat for around 15 minutes under a lid until carrots are soft. 4. In meantime, boil lentils in water according to following recipe. 5. Combine rest of Orange-Marinated Lentils ingredients for orange marinade. Pour over lentils while they are still warm. Season with salt. Set aside. 6. Blend soup until smooth and season again with salt, to taste. Warm it up again and, if necessary, dilute with more water. 7. Top soup with lentil mixture and a dollop of yogurt. Drizzle lightly with olive oil. Kitchen Note: Carrot is a great fit with ginger, cumin, and sour yogurt—the perfect ingredients for a tasty soup. Are you a carrot enthusiast? Replace the water with carrot juice for a more intense carrot flavor. Harissa is a strong North African spice paste made with ingredients that include chili, garlic, cumin, and caraway and coriander seeds. If you eat dairy products, you can use yogurt instead of the vegan alternative. Per serving: 310 Calories, 11 g Protein, 45 g Carbohydrates, 10 g Fiber, 11 g Total fat (3 g sat), 749 mg Sodium, HHHHH Vitamin A, C, K, HHHH Folate, HHH Vitamin B1 (thiamine), B6, Phosphorus, HH Vitamin B2 (riboflavin), Calcium, Iron, Potassium, H Vitamin B3 (niacin), E, Magnesium, Zinc

Red Lentils dGnV From 30 Minute Vegetarian by Ylva Bergqvist ($22.99, Hardie Grant Books, 2019)

10 minutes prep time n serves 4

Salt 2 c water L c dried red lentils 1. Bring a pan of salted water to boil. Add lentils, stir them, and cook for exactly 2 minutes under a lid. 2. Remove from heat, stir, and leave with lid on for around 2 minutes. Stir and taste. If lentils are suitably al dente, you can drain the water. Otherwise leave them to stand for another minute or so. Kitchen Note: Feel free to skip the cooking instructions on red lentil packaging. Most tell you to cook the lentils for 10 minutes. This is fine if you enjoy eating mushier lentils. If you follow this recipe, you will be rewarded with nutty lentils with a little bit of bite.


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This article is part of a series that celebrates pioneers who’ve shaped the natural wellness field for decades. Through their dedication, hard work, and passion, they’ve made invaluable contributions to our understanding of how to optimize human health. For the past 40 years, mycologist, entrepreneur, and author Paul Stamets, DSc (Hon.) has devoted himself to understanding mushrooms and learning all he can about their potential to provide solutions, both for human health and the health of

the planet. In 2015, he won an award from the Mycological Society of America for expanding the field of mycology more than any mycologist in history. MDLinx describes him the following way in an article called

Check out Stamets’ TEDMED 2011 talk at: watch?v=pXHDoROh2hA

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“5 TED Talks Every Doctor Should Watch”: “Forget about the Dos Equis guy. Paul Stamets is the most interesting man in the world.” MDLinx may be on to something. Stamets, founder of Fungi Perfecti and Host Defense Mushrooms, is at the forefront of research that may contribute to bolstering human immunity; using mushroom mycelium, the root-like structures growing below ground, as a filtration tool to clean water; enhancing soil with fungi; and using fungi to develop new biofuels. He’s also worked with the National Institutes of Health (NIH) to test extracts of rare mushrooms

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from old growth forests. Stamets’ observations of bees foraging on mycelium led him to believe that mushrooms might be able to help save honeybees, whose global populations have been decreasing significantly since 2006 due to Colony Collapse Disorder (CCD). In 2014, his Host Defense team collaborated with Washington State University researchers, and his hunch turned out to be correct. Compared to control colonies fed a sugar syrup, bee colonies fed reishi mycelium extracts experienced a 79-fold reduction in deformed wing virus. The findings were published in Nature’s Scientific Reports in 2018.

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Paul Stamets’ Signature Smoothie Recipe 5 minutes prep time n serves 1

1 c milk of your choice K c almond butter K c yogurt 1 banana K c blueberries 1 serving protein powder of your choice K tsp Host Defense Mushrooms Lion’s Mane Mushroom Mycelium Powder K tsp Host Defense Mushrooms Stamets 7 Mushroom Mycelium Powder K tsp Host Defense Mushrooms Turkey Tail Mushroom Mycelium Powder Ice

1. Drop ingredients into a blender. 2. Blend until smooth. 3. Enjoy!

We caught up with Stamets to learn what he’s been up to.

tasteforlife: You’ve written six books, among them Growing Gourmet & Medicinal Mushrooms and Mycelium Running: How Mushrooms Can Help Save the World. Are you working on a new book? Paul Stamets: I am supposed to be but keep getting distracted by research projects! tfl: Who are your greatest partners in what you’re trying to achieve with your work? ps: Medical researchers interested in bolstering immunity, integrative doctors, zoonotic disease experts, entomologists, carbon sequestration experts, bioremediators, foresters, microbiome specialists, and nanoparticle computer scientists interested in communication systems with nature via mycelial networks. tfl: Humans have been reaping benefits from mushrooms for a long time. What have been the biggest obstacles preventing us from discovering the vital roles mushrooms can play in our health? ps: Mycophobia, the irrational fear of all fungi. I understand it is natural to fear that which is powerful, but temporary. Mushrooms can feed you, heal you, kill you, or send you on a spiritual journey. Yet they come up and many disappear in a few days, not to reappear for years. We lack a familiarity with them compared to plants and animals that may be in our visual land-

scape every day. Even so, most physicians are poorly informed about mushrooms. They are primarily taught about fungal diseases, not fungal benefits. So, they are at a disadvantage. This is why I populate, with my team, a website to educate doctors and researchers about the benefits of mushrooms. Just pure science. See Once you become more knowledgeable, you can make educated decisions rather than impulsive ones not based on science. tfl: In your 40 years of working with mushrooms, how have you seen mushroom awareness in this country evolve? ps: There is a tidal change happening now about the benefits and power of mushrooms. My work is finally considered by top researchers as being not only credible, but paradigm shifting. tfl: How many mushroom species have you discovered? ps: Officially four species but many more not published. tfl: What gets you out of bed in the morning and keeps you fired up about your work? ps: The question: What new fungal knowledge will I receive today? I am inspired each day to realize that fungi represent a vast reservoir of undiscovered knowledge and with each awakening, there is the possibility of paradigm-changing solutions that could be revealed. TFL www.tas teforl i SEPTEMBER 2019 tasteforlife 25

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EAT FAT TO LOSE FAT IS THAT A REAL THING? LOOKING FOR A WEIGHT-LOSS KICKSTART? IT’S POSSIBLE THAT OMEGA-3 ESSENTIAL FATTY ACIDS COULD TIP THE SCALES IN YOUR FAVOR. The two most important omega 3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found in fish and can be found in dietary supplements. But if you don’t eat fish, you don’t need to be left out. Alphalinolenic acid (ALA) is an omega-3 fatty acid found in chia, flax, hemp, and walnuts. Once these foods are eaten, the body converts the ALA into EPA and DHA. Alternatively, vegetarians can skip ALA and find DHA and EPA directly in certain seaweed and algae supplements. Omega 3s from fish oil help create a feeling of fullness, which is called satiety. When obese people took omega-3 supplements daily in a recent scientific study, their caloric intake went down. These folks also reported feeling fuller after meals. This short-term study (lasting just four weeks) didn’t go on long enough to give reliable data about meaningful long-term changes to BMI, although the fish oil-takers definitely trended in a downward direction. It would have been interesting to have the study continue for longer in order to confirm if this weight-loss tendency went the distance. This is not the only study that’s been done in overweight or obese people taking

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fish oil. Other research that compared fish oil supplements to dummy pills found that the fish oil supplements did, in fact, result in greater loss of body weight, and specifically a greater loss of body fat. Supplement-takers also shrank more in terms of waist circumference. continued on page 29

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

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


Flake y h c n u r C

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• •

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

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So how much is the right amount? Health experts generally agree that 1,600 milligrams (mg) of EPA and DHA per day makes sense for men and 1,100 mg of EPA and DHA is a prudent amount for women. There is one more supplement that bears mention here: CLA (conjugated linoleic acid). This is not an essential fatty acid per se, although it is a specific type of fat that might improve body composition. Studies show that CLA supplements help overweight people with weight-loss efforts and even curb holiday-associated weight gain. In short, when it comes to supporting an overall diet and exercise plan to lose weight, there’s nothing fishy about fish oil supplements and other sources of essential fatty acids! TFL SELECTED SOURCES “Conjugated linoleic acid effects on cancer, obesity, and atherosclerosis: A review of pre-clinical and human trials with current perspectives” by L.J. den Hartigh. Nutrients, 2019 n “Effects of n-3 polyunsaturated fatty acid supplementation on serum leptin levels, appetite sensations, and intake of energy and macronutrients in obese people: A randomized clinical trial” by L. Payahoo et al. J Diet Suppl, 2018 n “Fish or n3-PUFA intake and body composition: A systematic review and meta-analysis” by N. Bender et al., Obes Rev, 2014 n “Randomized trial of weight-loss diets for young adults varying in fish and fish oil content” by I. Thorsdottir et al., Int J Obes, 2007

Good Side Effects You might be looking to increase your intake of essential fatty acids as part of a plan to lose inches or shed body fat, but did you know about the other perks that come from fish oil supplements? Omega 3s also provide these health benefits: ✔ Healthier blood pressure ✔ Better cholesterol profile ✔ Clearer skin ✔ Less anxiety ✔ Less painful menstrual periods ✔ Age-related macular degeneration risk reduction ✔ Protection against glaucoma ✔ Sharper cognition ✔ Stronger immunity ✔ Lower risk of depression and anxiety

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IT ISN’T EASY BEING GREEN BUT IT’S WORTH IT WITH THE WORLD FACING SO MANY ENVIRONMENTAL AND SOCIAL THREATS, MORE AND MORE COMPANIES ARE STEPPING UP TO CHANGE THE WAY THEY DO BUSINESS. Well-loved brands like Patagonia, Ben & Jerry’s, and Eileen Fisher have been part of a growing movement to both minimize the impact they have on the planet and become a force for positive change. Thousands of environmentally and socially conscious organizations have jumped on the “green” bandwagon. As a result, they are fueling the greater good by treating their employees, customers, and the world around them with great care. Many of them are taking the extra step to get B Corp certified.

B Corp Certification In 2006, three friends came together with a big idea. They left their business careers behind to form an

organization that could help companies driven by a strong moral compass to protect and improve their positive impact on the world. A year later, these friends had developed a list of aspirational certification standards and certified their first company. To become B Corp certified, companies must undergo a rigorous assessment of their organizational impact on their workers, customers, community, and environment, and pay an annual certification fee. The goal is to minimize inequality, reduce poverty, and create a healthier environment. While certification requires a tremendous commitment, employees

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of B Corp certified companies take pride in what they do. Similarly, consumers of those brands can feel good about supporting them. Today, more than 2,788 companies in 64 countries representing 150 industries have become B Corp certified, and those numbers are growing daily. Certified organizations like Kickstarter and Cabot Creamery are driven by a common goal—to make a positive difference in the world—and they have mobilized to redefine what it means to be successful. B Corp even has its own declaration that includes statements like, “be the positive change we want to see in world,” “act responsibly for the benefit of future generations,” and “society’s most challenging problems cannot be solved by government and nonprofits alone.” Miyoko’s Creamery in Petaluma, CA, makes plant-based cheese and butter in a process that emits up to 98 percent fewer greenhouse gases than making the dairy equivalent from cows. The company became B Certified in June 2019. “For a company less than five years old, it was an aggressive yet necessary goal given our company’s mission to bring compassion to animals and the planet,” said Susie Picken Burch, the company’s marketing director. But because Miyoko’s products are vegan and made from organic cashews that require no irrigation or fertilizer, rather than dairy cows, they already had a head start. Still, they were committed to taking the extra step toward certification. “We’re really proud of that,” said Picken Burch.

environmental standards, there are plenty of socially conscious organizations making an impact in their own way. Stonyfield Organic in New Hampshire has been at the forefront of the green movement since it started making yogurt in 1983. It was the first manufacturer in the US to offset all of its greenhouse gases with an energy-efficient facility. Stonyfield was the first to introduce yogurt cups made from plants. In one year, its organic ingredient purchases prevent more than 185,000 pounds of toxic and persistent pesticides from being added to the land, water, and air. The company has advocated for the Earth for 35 years, participating in rallies, lobbying on Capitol Hill, and pushing for change to protect the planet. KSM-66, producers of the popular adaptogen ashwagandha, is running a school in India where the herb farms are located to educate underprivileged students and support them with scholarships of $500,000 each year. They’ve set up medical centers in areas of need, one of which supports 430 children with free monthly treatments.

Green Machines

SELECTED SOURCES “Certified B Corporation,” n Personal communication: Susie Picken Burch, 7/19 n “Sustainably better,”

While Certified B Corporations meet the highest social and

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Playing your part While so many organizations are committed to making a difference, we still have a long way to go. Choosing environmentally friendly brands, selecting organic products for your meals, working for B Corp Certified or green companies, minimizing your own carbon footprint by making sustainable choices, and spreading the word to friends and neighbors through social media are good places to start. TFL

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MAKE PEACE WITH YEAST End the battle against yeast with Super 8 Probiotic. If you’ve been battling the unpleasant symptoms of yeast imbalance, you know…the itching, the burning…then it is time to enlist the help of Super 8 Probiotic. Super 8 puts 8 strains of probiotic goodness and 42 billion cells of yeast-balancing genius on your side. It’s like having your own personal army ready to defend you when things get a little off balance “down there”. With Super 8 on your side, you can finally make peace with yeast. #MakePeaceWithYeast

Gluten-Free | Science-Based Condition-Specific | Vegetarian | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies.

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Jackfruit Ceviche Tostadas with Pineapple Salsa dGnV Recipe courtesy of Food for Life, 30 minutes prep time n serves 4

8 Food for Life Sprouted Corn Tortillas 2 cans (14 oz each) jackfruit, drained and shredded N c fresh lime juice, divided 1-2 jalapeños, thinly sliced 4 green onions, thinly sliced 1 tsp fine sea salt, divided 1K c pineapple chunks, diced 2 Roma tomatoes, diced K red onion, diced N c finely chopped cilantro 1 habañero pepper, seeded and minced 1 garlic clove, minced 1. Preheat oven to 350°. 2. Place tortillas on a large baking sheet and bake until crisp, about 15 minutes. 3. In a medium bowl, toss together jackfruit, 2 tablespoons of the lime juice, the jalapeños, green onions, and K teaspoon of the salt. 4. In a second medium bowl, toss together pineapple, tomatoes, onion, cilantro, the remaining 2 tablespoons lime juice, the habañero, garlic, and the remaining K teaspoon salt. 5. To serve, divide jackfruit mixture between tortillas. Top with pineapple salsa. Per serving: 365 Calories, 8 g Protein, 86 g Carbohydrates, 10 g Fiber, 3 g Total fat (1 g sat), 504 mg Sodium, HHHHH Vitamin B6, C, HHHH Vitamin K, HHH Phosphorus, HH Vitamin B1 (thiamine), B3 (niacin), Folate, Magnesium, Potassium, H Vitamin B2 (riboflavin), E, Calcium, Iron, Zinc

Spiral Pasta Salad with Tofu Feta dnV Recipe courtesy of Eden Foods, 2 hours 10 minutes prep time n serves 5

12 oz any Eden Spirals Pasta 3 Tbsp Eden Extra Virgin Olive Oil 6 Tbsp Eden Red Wine Vinegar 2 cloves garlic, minced N tsp freshly ground black pepper 1 c organic cherry tomatoes, sliced in half K c pitted Kalamata or any pitted black olives, rinsed N c fresh basil, finely chopped 2 c baby salad greens K pound organic tofu feta*

Bluebonnet Nutrition is a leader in the manufacturing of premium dietary supplements. With a state-of-the-art, kosher-certified, GMP-registered facility, Bluebonnet has developed more advanced, farm-to-table products with sustainable, USDA Organic/nonGMO branded ingredients based on today’s science and research than ever before — many are allergen-free and suitable for vegans and/or vegetarians. Third party certifications — like USDA Organic, Non-GMO-Verified through NSF or Non-GMO Project programs, and KOF-K Kosher Supervision — allow Bluebonnet to demonstrate purity, potency and transparency at every stage of the process from sourcing of the raw material through the finished product. For almost 30 years, they have wholesomely crafted one of the most certified nutritional supplement lines on the market today with award-winning, health-promoting solutions for every age, gender, lifestyle, and health concern.

1. Cook pasta as package directs, rinse quickly, drain, and place in a large mixing bowl. 2. Whisk together oil, vinegar, garlic, and pepper. Pour over pasta. 3. Mix in tomatoes, olives, and fresh basil. Place salad on top of baby salad greens or mix in. 4. Crumble tofu feta over salad. Serve room temperature or chilled. *To make tofu feta, slice K pound organic extra-firm tofu into 1-inch cubes. Place in a bowl. Toss together with 2 to 3 tablespoons Eden Ume Plum Vinegar. Marinate for 1K to 2 hours, mixing occasionally to evenly marinate. Rinse before crumbling over the salad to remove excess sodium. Per serving: 402 Calories, 18 g Protein, 56 g Carbohydrates, 2 g Fiber, 14 g Total fat (2 g sat), 105 mg Sodium, HHH Vitamin B1 (thiamine), Calcium, Magnesium, Phosphorus, HH Vitamin B3 (niacin), Iron, Zinc, H Vitamin B2 (riboflavin), B6, E, K, Folate

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For more great natural products, visit

Help for Congestion

Tasty Herbal Tonic

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Flora Health Apple Cider Vinegar Wellness Tonics take apple cider vinegar to the next level with digestive, antioxidant, and detoxifying herbs delivered in complex and enticing flavors. 888-436-6697

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

Balanced Blood Sugar Europharma Sucontral D by Terry Naturally is a clinically studied formula powered by Hintonia latiflora that safely and effectively supports healthy blood sugar balance.

Medicinal Mushrooms Mushroom Wisdom Super Reishi, traditionally known as the “mushroom of immortality” is considered a superior tonic for supporting overall health of body and mind. 800-747-7418

Vision Support Sanutra Wellness Vision Health from America’s Finest promotes eye health and protects against damage from free radicals and sustained digital exposure with Curcumin C3 Complex, lutein, and zeaxanthin.

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

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SESAME (omega-6)

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OMEGAS MADE EASY. Omega -3, -6 & -9 in one convenient blend. 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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Excerpted with permission from Grow Your Own Botanicals by Cinead McTernan ($24.99, Kyle Books, 2019)

Toner should be applied to the skin—using cotton wool or by spritzing directly onto skin—after you’ve washed your face and before moisturizing.

Floral water toner

Simple Rosewater

To make this gentle skin freshener that’s good for oily skin

The simplest way to make rosewater is to

1. Put 5 tablespoons rose petals, 4 tablespoons sage leaves, 3 tablespoons raspberry leaves, and 2 tablespoons rosemary leaves into a jar without a metal lid and add 200ml (7 fl oz) hot apple cider vinegar. 2. Seal the jar and let steep for 2 weeks, shaking daily. 3. Strain into a bowl and add 150 ml (5 fl oz) rosewater (see right), then transfer to a separate jar without a metal lid. Store in a dark, cool place or the fridge for up to 7 days.

Cucumber and green tea toner Combine equal quantities of cucumber juice and green tea (which you can make from the leaves of the tea camellia) with 1 tablespoon of vodka. Store in the fridge for up to 3 days.

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1. Put the petals from 3 or 4 homegrown roses (or roses from a reputable and organic source) in a small saucepan, add 300 ml (10 fl oz) distilled water, and bring to a boil. 2. Immediately reduce the heat and simmer for 30 minutes or until the petals have lost their color. 3. Strain the mixture and store the rosewater in a sealed jar. Store in a cool place or the fridge for up to 7 days. If the water becomes cloudy or the aroma changes, throw it away and make a fresh batch. TFL

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Nourishing Beans Eden Foods Black Soy Beans are organic, soaked overnight, and pressure-cooked. No chemical additives. Smooth, delicious, versatile, and packed with protein, fiber, and essential nutrients.

Get a Protein Boost Bluebonnet Nutrition Super Earth Organic VeggieProtein is kosher-certified, USDA Organic, gluten- and soy-free, and contains powerful plant proteins delivering a balance of all nine essential amino acids.

Tasty Baked Goods New England Natural Bakers provides an assortment of organic, kosher, and high-protein granola and trail mix for you and your family to enjoy a healthier lifestyle.

Healthy Herbal Formulas Don’t settle for anything less than ultraclean, highpotency, unique herbal formulas from Garden of Life Herbals. Certified USDA Organic and Non-GMO Project Verified.

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Wellness Is Always In Season

It’s back-to-school season again and the kids will probably bring home more than homework, but let’s be real: Wellness is always in season. Formulated to support the immune system all year round, Wellness Formula® sets a high bar with a powerful, high-potency dose of vitamin C and 25 other vitamins, antioxidants, and timetested herbs. Strong enough for the classroom, with key nutrients for every day maintenance, Wellness Formula® provides the daily immune support that helps you Live Unstoppable®.*

©2019 Source Naturals, Inc. Vitamin Retailer magazine, 2003–2007 and 2010–2019.


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

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Skin care Aloe gel is the best remedy for skin abrasions and, due to its ability to stimulate collagen production, a potent anti-aging weapon. You can apply the raw gel directly from the leaf, and you can drink the juice to benefit the skin from the inside. The topical application of aloe helps to treat stings, rashes, psoriasis, sunburn, and (when combined with tretinoin) is extremely effective against mild and moderate acne due to compounds that suppress inflammation, relieve pain, fight bacteria, and speed healing. Aloe works best on surface blemishes and is less effective on cystic or deeper acne. The enzymes in aloe gel serve as an exfoliant, making skin smoother. Just don’t overdo it. Although aloe vera can moisturize, when used in excess, it can over dry or trigger extreme oil production depending on your skin type because of its exfoliating properties.

Hair care When aloe vera gel is applied to the scalp and hair, it can help treat and prevent hair loss. Aloe contains a hair growth-stimulating enzyme and, used regularly in a shampoo, will strengthen hair. Aloe vera shampoo also has anti-inflammatory properties that can combat androgenetic alopecia and male pattern baldness while improving blood circulation.

the uterus, making it a beneficial drink during painful menstruation.

Diabetes treatment Studies are still in progress, but so far, it appears that aloe leaf latex extract may aid in the treatment of diabetes. It's been found to possess significant antihyperglycemic and antihyperlipidemic potential in studies of mice, suggesting that it may aid in the management of diabetes. In another study performed on rats, the oral administration of aloe extract restored blood glucose levels to normal levels, accompanied by an increase in insulin. The effects in humans are still unknown, but these results seem promising. Note: Aloe vera should not be taken internally during pregnancy or lactation. TFL SELECTED SOURCES “Aloe vera,” National Center for Complementary and Integrative Health,, 9/16 n “Aloe vera: A short review” by A. Surjushe et al., Indian Journal of Dermatology n “Antidiabetic and antihyperlipidemic activities of the leaf latex extract of Aloe megalacantha Baker (aloaceae) in Spreptozotocin-induced diabetic model” by W.W. Hammeso et al., Evidence-Based Complementary and Alternative Medicine,, 4/23/19 n “Improvement of insulin secretion and pancreatic β-cell function in streptozotocin-induced diabetic rats treated with aloe vera extract” by A. Noor et al., Pharmacognosy Research,, 12/17 n “Using aloe vera has multiple benefits” by Jeannette Sanchez, Baylor College of Medicine News,, 3/21/18

Improves digestion Aloe vera increases the bioavailability of nutrients from food, particularly vitamins C and B12, and helps soften stools. Aloe latex also has laxative effects and may be helpful for irritable bowel syndrome, constipation, and hemorrhoids. The juice can help nausea and soothes acid reflux while its polysaccharides can battle ulcers.

Relieves pain Aloe vera has long been used to treat wounds, from burns to bullet holes. It is an excellent wound dressing because it can draw the flow of blood to the wound to seal it. It’s also been used to treat third-degree burns. It isn’t limited to external healing, though. Aloe vera juice, when consumed, can also relieve joint and muscle pain. Its powerful anti-inflammatory properties counteract pain and swelling in arthritic joints and also work well on aching muscles. Aloe extract has been shown to have a stimulating effect on

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A Love Your Planet WAYS TO

It’s easy to feel overwhelmed in the face of climate change and environmental degradation. But there are actions we can take to do our part for the planet. Sometimes small steps can reverberate into something larger!

Here are 50 ways to get started. Reduce Plastic Use

Shrink Your Carbon Footprint

1 Bring your own bags when you shop. 2 Buy milk and juice in glass bottles. 3 Buy pantry staples—dried beans and peas, rice, pasta, nuts, bring your oatmeal—in bulk own bags when possible and store them in glass containers. 4 Use cloth napkins and nappies (as the British call diapers). 5 Switch to bamboo toothbrushes. 6 Replace cling wrap with beeswax wrap. 7 Carry a reusable water bottle and a travel mug for coffee/tea. 8 Swap out your liquid soap for oldfashioned bar soap.

r When you eat, stick to the bottom of the food chain: Opt for fruit, vegetables, grains, and beans. Skipping just one day of meat and dairy products cuts your annual carbon footprint by eight pounds!

i Set your washing machine to cold. It’ll keep 500 pounds of carbon dioxide from entering the environment each year. o Think twice (or thrice) before you buy something. Do you really need it? p When you do really need it, choose the option with the least packaging.

t Reduce food waste by planning meals in advance, freezing what you don’t use, and eating leftovers.

a Look for Energy Star certification when buying new appliances.

y Compost.

s Need a new appliances computer? Choose a laptop over a desktop. They’re more energy efficient.

u When you buy clothing, stick with classic styles rather than trendy items that will soon be outdated— and land in landfills. Better yet, buy vintage at consignment shops.

energy star

d Leaving the room (or the house)? Turn off the lights! continued on page 48

use beeswax wrap

9 Ditto for shampoo. q Opt for cosmetics and cosmetic supplies made and packaged without plastic. You can find lotions, creams, sunscreens, deodorants, and more in tins and glass bottles. w Give up toothpaste bamboo in plastic tubes toothbrush in favor of toothcleaning tabs or powders and pastes packaged in glass jars. Or make your own using baking soda. e Make your own yogurt in glass jars. 46 tasteforlife

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f Turn your water heater down to 120 and save 550 pounds of carbon dioxide a year. g Take short showers under a low-flow showerhead to save another 350 pounds annually. h Whenever possible, add a layer of clothing in the winter and remove one in the summer instead of turning the heat or airlayer up conditioning up. Fans use less energy than air-conditioners too. j Drive less, walk more. Or bicycle, carpool, or take the bus. k Maintain your car for fuel efficiency: Keep the tires at the proper pressure, have regular oil and fluid changes, and remove extra weight for fuel efficiency. l Don’t drive like a maniac! Aggressive drivers can use up to 40 percent more fuel than calm, consistent drivers, according to some studies.

Save the Trees x Do buy a subscription to your local paper and other periodicals that you enjoy, but opt for digital delivery. c Sign up for paperless billing. v Use smart phone apps to take notes, scan documents, keep lists, and the like. b Find alternatives to paper plates and cups. Bamboo and tin dishware are fun for picnics! n Recycle your old T-shirts and towels into rags, and use them in place of paper towels. m Feel a sneeze coming on? Reach for a cloth hankie instead of a tissue.

bamboo utensils

, Buy toilet tissue made from recycled paper.

. When you have to print something, adjust fonts and margins to use fewer sheets if possible, and print on both sides. / Buy paper made from sources other than trees. Q Wrap gifts in cloth.


; Combine errands to limit driving time. z Avoid flying when possible— airplane travel makes up the bulk of people’s carbon footprint. When you do fly, skip the layovers.

Green Your Garden W Avoid chemical pesticides and herbicides; use natural means to keep bugs away from people and plants. E Fertilize with your own compost.


R Collect rainwater from your roof in a rain barrel, and use it to water your plants and crops. T Replace some or all of your lawn with ornamental grasses, wildflowers, or native plants.

plant a tree

Y Plant a tree, or two or three. Trees purify the air and supply homes for wildlife.

U Use a human-powered reel mower to mow your lawn. You’ll get exercise and avoid the toxic gases made by gas-powered mowers.

Be an Activist I Contact your representatives. If you want action on climate change and other environmental issues, let your US representatives and senators know.


O Lobby mainstream businesses to adopt environmentally friendly practices. P Divest of funds invested in fossil fuels, and encourage any organizations you are part of to do the same. A Vote! Read up on candidates’ positions on climate change, then vote for those that most align with planet-friendly values. TFL

SELECTED SOURCES “22 affordable zero waste & plastic free beauty products,” n “30+ striking ways to use less paper to save world’s forests” n “The 35 easiest ways to reduce your carbon footprint” by Renee Cho, Columbia University Earth Institute,, 12/27/18 n “Earth-friendly gardening” by Pamela T. Hubbard, Penn State Extension, n “Life without plastic is possible. It’s just very hard” by Steven Kurutz, New York Times, 2/16/19 n “Life without plastic: Pioneer families show how it’s done” by Nosheen Iqbal, The Guardian, 12/29/18 n “What is fossil fuel divestment?” htpps:// n “Zero waste toothpaste: 9 plastic free products to sink your teeth into,” n “Zero waste: Yogurt solution,” https://, 5/3/17

48 tasteforlife

S EP TE M BE R 2019

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Welcome to the Family!

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Introducing 16 of our newest, most innovative products. From Keto to Collagen and Magnesium to Bentonite Clay, we have what you want. • Magnesium Chewables • Zinc + Vitamin C Chewable • Magnesium Effervescent Raspberry • Greens Effervescent • Omega-3 Gummies • Magnesium Gummies • Keto Electrolytes

• Bentonite Clay • Magnesium Lotion • Magnesium Gel • Magnesium Flakes • Pure Magnesium Oil • Zechstein Magnesium Oil • Collagen Effervescent • Collagen Peptides

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Giveaways, recipes health tips & more!

*Source: SPINSscan Natural Channel 52 weeks ending 12/3/17.

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