PREP FOR FALL
Back to school and work are right around the corner. Here’s a great way to prepare and support yourself and your children. Start today!
13
Celebrating a Plant-Based Diet
What does it mean, and how does it benefit you?
18
Gut-Healthy Meals
Soothe your stomach with the right food.
29
Organic? Excellent!
A behind-the-scenes look at innovations in the world of organics.
departments
6 Editor’s Note
9 News Bites
How to reduce your pesticide intake • Are you really hungry or is it thirst? • The latest research on aged garlic extract • Walk away from back pain • More
20 Healthy Recipe
Let the good times roll with Cajun Tuna & Salmon Sausage Pasta!
23 Wellness
Explore the healing power of nature.
26 Fitness Matters
Beet juice may give you an energy boost.
33 Healing Herbs
Consider natural remedies for fertility issues.
34 Supplement Spotlight
What to look for in a prenatal multivitamin.
36 Personal Care
Cleaner alternatives to conventional skin care products.
40 Last Word
Seeds of Health
It’s September—harvest time! It’s sometimes astonishing to realize you can plant little round things in the ground in spring and, almost without fail, they’ll blossom into an amazing array of fruits and vegetables in a matter of weeks or months. No matter how many times I’ve seen it happen in my home garden, it still seems magical!
Likewise, while eating well and exercising can sometimes feel like drudgery, even the tiniest positive actions can be like seeds that help you harvest better health.
If you’re looking for ways to upgrade your wellness routine, please review the fruits and vegetables that carry the least and most amount of pesticide residue on page 9. While it can be costly to buy all organic foods, this article can help you make informed decisions.
“Celebrating a Plant-Based Diet” on page 13 explains why eating whole foods and plants offers so many health benefits. Check out plant-based recipes that can naturally support and soothe your digestion on page 18. Maybe fewer Tums and more yums are in your future?
“Nature Heals” on page 23 explores research that points to how being outdoors in pleasant settings can help with cognition and mood. If you need inspiration to move more, this article may get you lacing up your sneakers! The research indicates you don’t need to scale a mountain: Even taking in the sights of an urban greenspace for a couple of hours a week can provide perks.
It can be confusing to understand the difference between “natural” and “organic” labels. Check out what’s behind the organic labels on page 16. Also, don’t miss the work going on in the organic industry to protect consumers (page 29). Finally, in “Health Is a Beautiful Thing” (page 36), we list the chemicals to avoid in personal care items. Even downsizing from using eight to four personal care products can reduce your chemical exposure by 25 percent!
To your health,
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)
Contributing Editors Lisa Fabian, Rich Wallace
Associate Editor Kelli Ann Wilson
Creative Director Michelle Knapp
Custom Graphics Manager Donna Sweeney
Chief Operating Officer Amy Pierce
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Editorial Advisory Board
Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, author of the Women’s Encyclopedia of Natural Medicine and The Menopause Companion Christina Pirello, MS, chef/host, Christina Cooks Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, is the creator of six PBS shows on digestive health
Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 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.
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values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
Bragg®Apple Cider Vinegar is made with 100% organic apples naturally fermented by the ‘Mother’ - raw, unfiltered, unpasteurized, and never made with additives.
SAGE SHOPPING
AVOIDING PESTICIDES in produce
The Environmental Working Group (www.EWG.org) annually publishes a “Shopper’s Guide to Pesticides in Produce,” which names the conventional fruits and veggies carrying both the most and the least pesticide residue. Based on the guide, shoppers interested in reducing their intake of pesticide residue should consider buying organic strawberries, blueberries, cherries, pears, spinach, kale/collard/ mustard greens, grapes, peaches, nectarines, apples, bell and hot peppers, and green beans.
If you can’t afford to buy all organic produce, consider buying conventionally grown versions of the items on the EWG’s “Clean Fifteen” list.
■ Asparagus
■ Avocados
■ Cabbage
■ Carrots
■ Honeydew melon
■ Kiwi
■ Mangoes
■ Mushrooms
■ Papaya
■ Pineapple
■ Onions
■ Sweet peas (frozen)
■ Sweet potatoes
■ Sweet corn
■ Watermelon
SOURCE “EWG’s 2024 Shopper’s Guide to Pesticides in Produce,” Environmental Working Group, www.EWG.com
FIGHT FOOD CRAVINGS
HUNGRY? Maybe not
“It can be hard to tell the difference between thirst and hunger,” write experts at Tufts University’s Friedman School of Nutrition Science and Policy. “When you crave a snack, drink a glass of water or seltzer first and see if the craving subsides.”
SOURCE “Curbing food cravings,” Tufts University Health & Nutrition Letter, 7/24
Sweet News
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WALKING may ease back pain
Walking on a regular basis significantly reduced lower back pain in a new study from the Spinal Pain Research Group. Participants in the individualized, progressive program had fewer recurrences of pain compared to a control group.
“Walking is a low-cost, widely accessible, and simple exercise that almost anyone can engage in, regardless of geographic location, age, or socio-economic status,” said researcher Mark Hancock, PhD. “And of course, we also know that walking comes with many other health benefits, including cardiovascular health, bone density, healthy weight, and improved mental health.”
Participants reported better quality of life and reduced needs to seek healthcare support and to take time off from work.
SELECTED SOURCES “Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): A randomised controlled trial” by N.C. Pocovi et al., Lancet, 6/19/24 • “Walking brings huge benefits for low back pain, study finds,” Macquarie University, 6/19/24
THIS NEWS DOESN’T STINK Heart Health & AGED GARLIC EXTRACT
Studies about the health benefits of aged garlic extract (AGE) were presented at the recent 7th International Garlic Symposium in Germany. Researchers from around the world presented findings on garlic’s impact on human health, including AGE’s support for cystic fibrosis, aerobic fitness, cognitive function, and circulatory and oral health.
One study examined the potency of Wakunaga of America’s Kyolic AGE. Presented and coauthored by symposium chair Matthew J. Budoff, MD, this study showcases Kyolic AGE’s ability to dramatically slow arterial plaque progression.
SELECTED SOURCES “Aged garlic extract reduces . . . plaque in coronary arteries . . . ,” by K. Shaikh et al., Experimental and Therapeutic Medicine, 2/20 • “Frontiers of garlic research in health promotion and disease prevention,” International Garlic Symposium, garlicsymposium2024.com, 4/24
GIVE PAIN THE BOOT
Celebrating a Plant-Based Diet
WHAT IS IT, AND WHAT DOES IT MEAN FOR HUMAN HEALTH?
Natural health advocates have promoted a plant-based diet for centuries. In ancient China, excessive consumption of animal products was recognized for causing “diseases of excess,” such as gout, obesity, and diabetes. Authors such as Frances Moore Lappé, John Robbins, and Michael Pollan all emphasize the individual and planetary health advantages of a diet mostly or exclusively comprised of plants.
For decades, conventional medical practitioners ignored the relationship between diet and disease, but today most agree that plant-based diets are costeffective, low-risk interventions that can reduce the incidence and severity of maladies such as blood pressure, certain cancers, cholesterol, diabetes, heart disease, and obesity.
Plant-Based Diet, Defined
There is no consensus of how a plantbased diet is defined, but there is general agreement that a predominantly plant-based diet should be comprised of approximately two-thirds plant matter and one-third or less animal products, as well as minimally processed foods.
Eating a varied, whole-food diet helps ensure we get the broadest array of nutrients available, in their natural ratio of sugars, fats, proteins, micronutrients, and fiber. There are misconceptions that a plant-based diet needs to be strictly vegetarian or vegan. But
the key to success is fresh, balanced, whole foods that are varied in colors, textures, aromas, and flavors. Also important is choosing organic and seasonal food. (See sidebar on page 16). For health purposes, the best word to describe how we should eat is flexitarian; to be flexible in our food choices. A plant-based diet consists primarily of a highly varied mix of whole grains, legumes, and veggies followed by a mix of fresh or dry fruits, nuts, and seeds.
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Plant ingredients should make up the bulk of what is consumed. Animal products, if eaten, should be varied, fresh, and humanely raised.
All foods should be relatively free of antibiotics, added hormones, and pesticides. Foods should be seasoned with herbs and spices, which are an integral component of healthy diets. Herbal ingredients such as turmeric, garlic, ginger, cinnamon, and saffron are some of the most well researched and widely used medicinal ingredients routinely integrated into everyday cooking around the world. In contrast, Americans foods are sweeter and saltier.
From a traditional health perspective, the foods we need change throughout the seasons, and depend on specific physiological or pathological changes that arise, or change due to age. For example, the long-term vegan or vegetarian suffering from anemia and protein deficiency due to inadequate nutritional intake may benefit from animal protein, while the extreme paleo-carnivore suffering from gout needs to eat lower on the food chain.
When winter comes, consider choosing seasonal root vegetables, hearty soups, and animal protein over cold and raw foods. Decisions like these may be common sense, others may be based in philosophy, religion, and spirituality. From a health perspective, a balanced and varied plant-based diet that encompasses the widest variety of available food sources is best.
What We Eat Today
Industrialized countries such as America are bombarded with the opposite of a plant-based diet. The American diet is industrialized, artificial, manipulated, refined, colored, preserved, addictive, supersized, laden with pesticides, hormones, and antibiotics, not fresh or ripe, generally driven by economics not nutrition, and based predominantly on animal products and simple carbohydrates.
Dessert is also woven into almost every processed food on the shelf. The result is a nation in which 40 percent of its adult citizens and nearly 20 percent of its children are obese. Literally hundreds of billions of dollars are spent annually on treating obesity-related issues.
Additionally, America has among the worst statistics in all metrics of well-being than virtually all similarly developed nations. That’s a direct reflection of what we eat.
The Takeaway
When we peel away the extremes represented by most diets, continued on page 16
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Protein
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one fact remains—the human body has evolved over uncountable millennia with a whole-foods diet—not the highly industrialized foods that dominate today. In general, the plant-based diet is a starting place for most people and should be varied based on individual nutritional needs, environment, pathological state, finances, and personal health goals and philosophies.
Roy Upton, RH, DipAyu, has been working professionally as an herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.
SELECTED SOURCES “Childhood obesity facts”; “Diabetes meal planning,” US Centers for Disease Control and Prevention, https://www. cdc.gov • “Dr. Weil’s anti-inflammatory food pyramid,” www.drweil. com • “Healthy eating plate,” The Nutrition Source, Harvard T.H. Chan School of Public Health, https://nutritionsource.hsph.harvard.edu • “Learn how to eat healthy with MyPlate,” MyPlate, US Department of Agriculture, www.myplate.gov • “Mediterranean-style diet improves systolic blood pressure . . .” by A. Jennings et al., Hypertension, 3/19 • “Obesity in the US,” Food Research & Action Center, www.frac.org • “Setting your table to prevent cancer,” American Institute for Cancer Research, www.aicr.org
Choose Organic When Possible
In the US, the labeling of products as organic is regulated by the USDA’s National Organic Program to protect the integrity of the term and the USDA Certified Organic Seal. There are four categories of organic certifications:
✔ 100 Percent Organic
The “100 percent organic” label requires that 100 percent of the product and its ingredients are organic. This label will include the name of the certifying agent and will bear the USDA Organic Seal and/ or the 100 percent organic claim.
✔ Organic
In a product labeled “organic,” 95 percent of a product and its ingredients must meet the USDA standard of organic. No more than 5 percent of the combined total ingredients can contain non-organic material. This material must, however, be sanctioned by the National List of Allowed and Prohibited Substances, so even that 5 percent leeway is still strictly regulated. This label will also include the name of the certifying agent, the USDA Organic Seal, and/or the organic claim.
✔ Organic Ingredients
If a product is made of less than 70 percent certified organic content, it is labeled as having “specific organic ingredients” and does not have to be certified. These products cannot use the USDA Organic Seal, nor can they use the word “organic” on their principal display panel but listing certain ingredients as organic in the ingredients list is permitted.
Gut-Healthy Meals
SOOTHE THE STOMACH WITH FOOD
Plant foods help support a healthy and happy gut. Such items are rich in fiber and polyphenols, which have antioxidant and antiinflammatory properties. It makes sense to choose organic herbs and produce when possible or conventionally grown fruits and vegetables that don’t carry a lot of pesticide residue. (Check out our list of the “Clean Fifteen” on page 9.)
The following nourishing recipes feature plant foods that can help boost intestinal health. Also included are instructions on how to make digestive bitters for aiding digestion.
Fall Digestive Bitters
From Foraged & Grown by Tara Lanich-LaBrie ($30, Countryman Press, 2024)
PREP TIME 10 mins + 4 weeks steep time
MAKES 1 quart-size jar
Fresh peel of ½ grapefruit, lemon, or orange
¼ c hawthorn berries
1 cinnamon stick
3 slices fresh ginger
1 Tbsp fennel seeds
1 tsp black peppercorns
2 Tbsp organic rose petals
¼ c anise hyssop flowers or fresh fennel leaves
2 Tbsp fresh or dried calendula flowers
A few fresh or dried artichoke leaves
Vodka or brandy Honey or other sweetener of your choice (optional)
1 Combine fruits, spices, and herbs in a quart-size glass jar and cover with vodka or brandy. Label your jar and allow it to steep for 4 to 6 weeks.
2 After this time, strain out the fruits, spices, and herbs, reserving the liquid.
3 Take a dropperful or two 15 to 20 minutes before a meal, or enjoy in a glass of sparkling water, sweetened if you prefer.
Kitchen Note: Digestive bitters are herbs, flowers, and sometimes mushrooms, infused in alcohol, to be taken before or after meals. Bitters are particularly helpful when eating heavier foods. They stimulate bitter receptors on the tongue, stomach, gallbladder, and pancreas, activating the digestive system to break down food and support the absorption of nutrients. You can swap in vinegar for the vodka or brandy, which will change the flavor but will still work as a bitter.
Rainbow Root Slaw with Orange, Maple & Thyme Dressing
From Mildreds Vegan: Bright Food, Bold Flavour by Mildreds ($32.99, Hamlyn, 2023)
PREP TIME 30 mins SERVES 4
14 oz red cabbage, tough outer leaves removed
½ fennel bulb, trimmed and cored
1 red-skinned dessert apple (such as Red Pippin)
2 parsnips, peeled
1 beetroot, peeled
2 carrots, peeled
½ batch of Orange, Maple & Thyme Dressing (recipe follows)
1½ oz dried currants
1 Very finely shred cabbage and fennel, and then put in a large bowl.
2 Grate apple, parsnips, beetroot, and carrots on large-holed side of a box grater. Add to bowl and mix together.
3 Add enough dressing to vegetables and apple to coat them but not make them soggy. Crush vegetables with your hands a little so they break down slightly.
4 Finally, add currants and mix through slaw.
Kitchen Note: This is a fantastic colorful side dish in which the glossy dressing makes the colors really shine.
Per serving: 435 Calories, 4 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 30 g Total sugars (8 g Added sugars), 8 g Fiber, 29 g Total fat (4 g sat), 369 mg Sodium, ★★★★★ Vitamin C, K, ★★★ Vitamin E, ★★ Vitamin A, B2 (riboflavin), B6, Folate, ★ Vitamin B1 (thiamine), Calcium, Iron, Magnesium, Phosphorus, Potassium
Orange, Maple & Thyme Dressing
From Mildreds Vegan: Bright Food, Bold Flavour by Mildreds ($32.99, Hamlyn, 2023)
PREP TIME 10 mins SERVES 4
4 garlic cloves, peeled
4 sprigs thyme, leaves picked Grated zest of 1 orange
9 fl oz olive oil
7 fl oz orange juice
3½ oz maple syrup
Salt and pepper
1 Blend all ingredients in a blender, or in a measuring jug with a stick blender, until smooth and glossy.
2 Transfer to a clean large airtight jar or bottle.
3 Alternatively, very finely chop garlic and thyme by hand. Put in jar or bottle with remaining ingredients, seal and shake vigorously until well combined.
4 Store in refrigerator for up to 2 weeks.
Kitchen Note: The mixture of sweet citrus and earthy thyme in this dressing is particularly good with roasted root vegetables or in salads. It’s a great dressing for wedges of roast pumpkin or squash, and can be added before or after roasting. It also makes a nice glaze for nuts when added before roasting, especially pecans.
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*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
Cajun Tuna & Salmon Sausage Pasta
In partnership with Safe Catch PREP TIME 10–15 mins COOK TIME 15–20 minutes SERVES 4
3 Blue Circle Lemon Dill Salmon Sausages
12 oz. box of farfalle pasta
⅔ c diced yellow onion
1 Tbsp and 3 Tbsp butter or ghee juice from ½ lemon
1 Tbsp pressed or minced fresh garlic
3 Tbsp Cajun seasoning
1½ c frozen corn
¼ c fresh dill, chopped
1 can Safe Catch Ahi in Avocado Oil salt, to taste
Optional Garnishes: more dill
chopped fresh tomatoes
1 Preheat oven to 375°F.
2 Place salmon sausages on baking tray lined with parchment paper. Bake for 12 minutes. Set sausages aside.
3 While sausages are cooking, start preparing pasta. Follow cooking instructions on pasta box. Use a strainer to drain pasta and let it sit in strainer while you prep other ingredients.
4 In the same pot you cooked pasta, add onion, 1 tablespoon of butter, and lemon
juice. Cook over medium heat until onions are soft and translucent. Add garlic and mix.
5 Reduce heat, add 3 more tablespoons butter, and return pasta to pot. Gently coat it with melted butter and onions.
6 Add Cajun seasoning, frozen corn, and dill, and combine everything evenly.
7 Do not drain tuna. Use a fork to flake tuna into pasta pot and stir.
8 Slice salmon sausages into rounds and add them to the pot, gently combining them with pasta.
9 Serve and garnish if you wish. Enjoy!
Kitchen Notes: If your pasta is drier than you prefer or if leftovers become dry, consider adding more butter or ghee. If the dish isn’t spicy enough for your taste, adjust by adding more Cajun seasoning to your desired preference. While optional, chopped fresh tomatoes serve as a delightful garnish, imparting an extra touch of sweetness and flavor.
Per serving Made with unsalted butter and garnished with 1⁄2 cup tomatoes: 564 Calories, 23 g Protein, 44 mg Cholesterol, 81 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 18 g Total fat (8 g sat), 591 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B6, Phosphorus, ★★★ Vitamin B12, ★★ Vitamin B1 (thiamine), Vitamin K, Magnesium, ★ Vitamin A, Vitamin B2 (riboflavin), Vitamin C, Folate, Iron, Potassium, Zinc
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NATURE HEALS
BOOST YOUR COGNITION, MOOD & MORE
A walk immersed in a natural setting can do you a world of good! We’ve collected just a small fraction of the recent research about how nature benefits human health and present those findings here.
2 Hours
A walk in the woods can significantly boost your health and your mood.
“It’s well known that getting outdoors in nature can be good for people’s health and wellbeing, but until now we’ve not been able to say how much is enough,” said Mat White, PhD. He led a study of nearly 20,000 people and determined that two hours a week in parks, woodlands, or beaches was necessary for the benefits to kick in.
You don’t need to trek to the mountains, and several short visits can add up for the same results.
“The majority of nature visits in this research took place within just two miles of home, so even visiting local urban greenspaces seems to be a good thing,” Dr. White said. “Two hours a week is hopefully a realistic target for many people, especially given that it can be spread out over an entire week to get the benefit.”
SELECTED SOURCES “Spending at least 120 minutes a week in nature is associated with good health and wellbeing” by M.P. White et al., Scientific Reports • “Two hours a week is key dose of nature for health and wellbeing,” University of Exeter
2 Miles
Walking in a park or other natural space may give your cognition a lift. Participants in a study from the University of Utah walked two miles through the university’s large botanical garden or its “asphalt-laden medical campus” following a draining cognitive task. Their brains were scanned during the walk. Those walking in the garden demonstrated enhanced restoration of executive control, a measure of working memory and impulse control.
“There’s an idea called biophilia that basically says that our evolution over hundreds of thousands of years has got us to have more of a connection or a love of natural living things,” said University of Utah psychology professor David Strayer, PhD. “And our modern urban environment has become this dense urban jungle with cell phones and cars and computers and traffic, just the opposite of that kind of restorative environment.”
SELECTED SOURCES “How a walk in nature restores attention,” University of Utah, 1/29/24 • “Immersion in nature enhances neural indices of executive attention” by A.S. McDonnell and D.L. Strayer, Scientific Reports, 1/22/24
continued on page 25
Did You Know?
Taking a walk in a park or simply looking out a window at greenery may lead a person to make healthier food choices. The more vivid the greenery, the better, according to the research.
SOURCE “Nature’s nudge: Study shows green views lead to healthier food choices,” INSEAD Asia Campus, 4/29/24
Plants Reduce Carbon Emissions
By incorporating more parks, roof gardens, and other green spaces into their cityscapes, urban centers would not only capture more carbon emissions but also reduce them, according to a study from Sweden. The authors noted that “urban parks, green space, and trees promote more walking, bicycling and other environmentally positive habits that replace automobile driving. Combined with other solutions like green infrastructure, these measures can further improve urban microclimates by absorbing heat and cold, and as a result reduce energy use in buildings.”
SELECTED SOURCES “Contribution of prioritized urban nature-based solutions allocation to carbon neutrality” by H. Pan et al., Nature Climate Change, 7/20/23 • “Study shows making cities greener doesn’t just capture carbon–it reduces it,” KTH Royal Institute of Technology, 9/1/23
Green Up Your Air
Here’s a pleasant way to improve air quality in your neighborhood: Plant lavender, marjoram, or ivy on a vertical wall.
“Having a green wall is a great way of removing pollution,” said Prashant Kumar, PhD, director of the Global Centre for Clean Air Research, “but what you plant on it can make a big difference to how successful it will be.” His research team determined that the shape and texture of plant leaves impacted how well they removed particles of pollution from the air.
SELECTED SOURCES “Exploring the interplay between particulate matter capture, washoff, and leaf traits in green wall species” by M. Tomson et al., Science of the Total Environment, 4/15/24 • “Plant lavender, marjoram and ivy on your green wall to clean up the air,” University of Surrey, 3/5/24
GET A BOOST OF JUICE!
BEETS MAY IMPROVE YOUR ENERGY
Looking to improve your stamina during exercise? A good bet could be beet juice, which has been shown to enhance endurance and muscle force in recent scientific trials.
A recent study of soccer players determined that continued use of the supplement “may optimize physical performance” by lessening fatigue. In other studies, researchers studying the effect of beet juice intake in athletes reported increased blood levels of nitric oxide and improved endurance. Nitric oxide helps carry oxygen to muscles.
Noting that beet juice supplementation “is a sport supplement with a high level of evidence on the physical performance enhancement,” the authors of one study set out to determine how the supplement might affect competitive swimmers. The thirteen national-level competitors ingested either 70 milliliters of a beet juice formula or a placebo three hours before a difficult workout.
Among the swimmers who received the beet juice, “there was a trend toward a better recovery between efforts and a better tolerance of fatigue.”
Beet benefits
Beets and beet products offer many benefits, including fiber and potassium, along with antioxidant, anti-inflammatory, and cardioprotective qualities. Athletes typically consume beets in the form of juice and powders for the performance-enhancing benefits
of nitrates, which are plentiful in the root vegetable. Stomach acid converts the nitrates in beets into nitric oxide, which moves into the bloodstream and then to muscles. This appears to enhance stamina.
Be aware that beets will turn your urine red or pink and may cause stomach upset in some people—so try it out in advance of exercise or a competition!
The Australian Institute of Sport suggests consuming beets in the form of juice, powder, or food two to three hours before an athletic training or competition. Daily beet juice ingestion for several days before a competition may increase the benefits. Look for a product containing 350 to 600 milligrams (mg) of nitrate.
SELECTED SOURCES “Beetroot boosts sporting performance in athletes,” University of South Australia, www.unisa.edu.au, 6/8/22 • “Chronic beetroot juice supplementation attenuates neuromuscular fatigue etiology during simulated soccer match play” by W. Daab et al., Applied Physiology, Nutrition, and Metabolism, 9/23 • “Does beetroot supplementation improve performance in combat sports athletes? A systematic review . . .” by S. Delleli et al., 1/12/23; “Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes . . . ” by R. Dominguez et al., 1/17, Nutrients • “Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance . . .” by N.M.A. d’Unienville et al., Journal of the International Society of Sports Nutrition, 12/29/21 • “Effects of beetroot juice intake on repeated performance of competitive swimmers” by B. Moreno et al., Frontiers in Physiology, 1/23 • “Evidence-based nutritional approaches to enhance exercise adaptations” by M.D. Roberts et al., Current Opinion in Clinical Nutrition and Metabolic Care, 11/23
Organic? Excellent!
HIGHLIGHTING THE WORK GOING ON BEHIND THE SCENES TO BENEFIT CONSUMERS
Natural Products Expo West has always been an important gathering place for the organic industry to come together and celebrate the successes and growth in the organic industry and to highlight innovations. This year was especially exciting with a new event, An Organic Night Out, bringing more than 700 people together to celebrate organic with the Organic Excellence Awards, which honored leaders, brands, researchers, retailers, and everyone working to grow the organic sector.
Hosted by Organic Voices and The Organic Center, An Organic Night Out showcased honorees in eight categories—all nominated and chosen by their peers. Award-winning actress, philanthropist, and cofounder of the organic children’s nutrition company Once Upon a Farm, Jennifer Garner, and organic advocate and cofounder of Stonyfield Farm, Gary Hirshberg, emceed the awards ceremony.
For People & the Planet
In addition to the awards, the evening included an interactive science fair demonstrating research being conducted by The Organic Center and other scientists. Attendees saw firsthand the benefits organic practices have on crop production and the health of our planet and people.
Displays highlighted how organic farming protects the health of our pollinators with a live bee observation hive, how choosing organic cotton is good for our environment, how the organic industry is leading the charge to tackle the citrus greening disease without the use of toxic chemicals, and how organic farming helps protects consumers against contamination of pesticides, antibiotics, and synthetic growth hormones in their milk and dairy products.
The event raised funds for two important organizations: Organic Voices and The Organic Center. Through research and education, Organic Voices and The Organic Center provide critical education on the benefits of organic food, farming, and products to consumers.
Organic Voices’ Mission
Organic Voices is a nonprofit organization dedicated to educating consumers about the significance of the USDA Organic seal, ROC (Regenerative Organic Certified) certification, and GOTS (Global Organic Textile Standard) certification. (See box on page 30.)
Organic Voices creates educational content for consumers through multiple online channels. Partnering with brands, retailers, farmers, and
consumers, Organic Voices strives to amplify the message of the benefits of organic. Organic Voices’ ultimate goal is to grow the number of consumers seeking and purchasing organic products, thus contributing to a more sustainable and healthconscious world.
The mission of Organic Voices is to help consumers better appreciate and eliminate confusion about all the benefits of organic. It accomplishes this mainly by creating and disseminating entertaining, vibrant, and informative digital messaging.
Currently, Organic Voices is creating short-form video content for TikTok, Instagram, and other platforms geared towards younger audiences, with a major focus on the advantages of organic in combating and reversing climate change. Its multiyear strategy is to build large audiences beyond the “already convinced,” through a Netflixstyle docuseries that shares the organic story with millions of consumers.
The Organic Center
For more than 25 years, The Organic Center has been a trusted source of science on organic farming and products, serving up its unbiased scientific findings in distilled bites so consumers can make informed decisions and the organic industry can have clear evidence behind the benefits that organic brings to people and the planet.
The Organic Center works collectively with stakeholders across the organic industry to advance organic by facilitating research, developing resources for farmers and businesses, and communicating the organic difference to
consumers. Its work helps mitigate climate change, promote environmental sustainability, protect human health, and provide tools to support everyone throughout the organic supply chain, from small, diversified farms to manufacturers and consumer-facing brands.
By building relationships worldwide, The Organic Center convenes farmers, researchers, policymakers, government agencies, and nonprofits, like Organic Voices and the Organic Trade Association, to innovate global solutions that strengthen and grow organic, together.
Certifications, Explained
• Regenerative Organic Certified is a certification for food, textiles, and personal care ingredients. ROC farms and products meet the highest standards for soil health, animal welfare, and farmworker fairness.
• GOTS (Global Organic Textile Standard) is the worldwide leading textile processing standard for organic fibers, backed up by independent certification of the entire textile supply chain. GOTS certified final products may include fiber products, yarns, fabrics, clothes, home textiles, mattresses, personal hygiene products, as well as food contact textiles, and more.
Beauty Inside & Out
Diamond Herpanacine Herpanacine and Eye Health
FERTILITY ISSUES?
REMEDIES T O CONSIDER
Difficulty becoming pregnant is a common frustration, affecting about one in six couples. Age and overall health are significant factors, with a woman’s chances of conceiving beginning to decline at around age 30.
Herbs have been used for thousands of years to treat infertility. Popular choices in Chinese herbal medicine include milk thistle, black cohosh, white peony, damiana, evening primrose oil, maca, and cinnamon. These herbs may boost female fertility by decreasing inflammation in the fallopian tubes (where fertilization takes place) and by helping to regulate ovulation and hormone levels.
These herbs are generally considered safe, but be sure to discuss their use with your physician before adding them to your regimen. They may interact with birth-control medications or other prescriptions. Some are also not appropriate if you are breastfeeding.
Five favorites
Here is a closer look at some herbs that have shown the potential to increase fertility:
1 Ashwagandha has a long history in India for overcoming infertility. As an adaptogen, it also helps to reduce the negative effects of stress.
2 Black cohosh has been used for centuries to support fertility among indigenous American cultures.
3 Maca supports the endocrine system, which balances hormones.
4 Milk thistle may help relieve fertility issues for both men and women.
5 Red clover is rich in minerals and vitamins that are important for fertility (including folate). It may help to balance hormone levels.
SELECTED SOURCES “Effect of herbal medicine on fertility potential in experimental animals . . .” by B.A. Alahmadi, Materia Socio-Medica, 6/20 • “The efficacy of complementary and alternative medicine in the treatment of female infertility” by J. Feng et al., EvidenceBased Complementary and Alternative Medicine, 4/23/21 • “Female infertility and herbal medicine: An overview of the new findings” by M. Akbaribazm et al., Food Science & Nutrition, 10/21 • “Herbs for fertility” by Mike Berkley, American Pregnancy Association, AmericanPregnancy.org • “What is chasteberry, and what can it do?,” health.clevelandclinic.org, 11/22/22
Pomegranate, green tea extracts, ginger, and licorice (the herb, not the candy) have also shown potential in studies of infertility. According to the Cleveland Clinic, supplements containing chasteberry (Vitex agnuscastus) may help improve fertility in women with luteal phase issues, which are often linked to conditions such as endometriosis, polycystic ovary syndrome (PCOS), and thyroid disorders.
BABY ON BOARD!
WHAT TO LOOK FOR IN A PRENATAL SUPPLEMENT
Eating healthy foods and taking prenatal vitamins can help give you the nutrients you and your baby need during pregnancy. When choosing a prenatal, look for these nutrients.
■ Folic Acid. This B vitamin can help prevent birth defects of the brain and spine. (Folic acid is the synthetic form of folate.) Aim for 600 micrograms of folic acid daily.
■ Iron. This nutrient helps carry oxygen to baby and can prevent you from becoming anemic. Aim for around 27 milligrams (mg) of iron daily.
■ Calcium. This mineral promotes the development of bones, teeth, the heart, muscles, and nerves. Look for a prenatal supplement that provides 200 to 300 mg of calcium. The body absorbs calcium most effectively in dosages of less than 500 mg.
■ Vitamin D. This vitamin helps the body absorb calcium and strengthens the immune system. Choose a prenatal that offers 600 to 800 international units (IU) of vitamin D.
■ Iodine. The National Institutes of Health recommend pregnant women consume 220 micrograms of iodine daily to support healthy thyroid and nervous system development.
■ Vitamin B12. Find a prenatal that offers 2.6 to 4.5
micrograms of vitamin B12 daily. This nutrient helps with the proper development of the brain and nervous system as well as red blood cell formulation.
■ Omega 3 Essential Fatty Acids. DHA and EPA are the primary omega 3s in fish, fish oil, and algae-based supplements. They are crucial for eye and brain development. A recent meta-analysis demonstrated that when pregnant women take omega 3 supplements, the nutrients protect against preeclampsia, a disorder marked by the sudden onset of high blood pressure and other serious conditions. Choose a supplement with 200 to 300 mg of combined EPA and DHA.
SELECTED SOURCES “Efficacy of n-3 fatty acids supplementation on the prevention of pregnancy induced-hypertension or preeclampsia: A systematic review and meta-analysis” by F. Bakouei et al., Taiwan Journal of Obstetrics and Gynecology, 1/20 • “Omega-3 fatty acid intake of pregnant women and women of childbearing age in the United States” by T.M. Nordgren et al., 2/17; “Preconception and prenatal nutrition and neurodevelopmental disorders . . .” by L. Mengying et al., 7/17/19, Nutrients • “Safety and efficacy of supplements in pregnancy” by B. Brown and C. Wright, Nutrition Reviews, 10/20
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HEALTH IS A BEAUTIFUL THING
SAFEGUARD AGAINST CHEMICALS
Many people use cosmetics and personal care products to maintain a healthy glow. It’s natural to assume that product ingredients are harmless, but the government’s authority over the chemicals used in cosmetics, body care, and personal care products is somewhat limited. Becoming a savvy consumer can help.
Avoid the following ingredients in cosmetics and personal care items:
■ formaldehyde and its relatives paraformaldehyde and methylene glycol, and the formaldehydereleasing quaternium-15
■ mercury, which may affect the nervous system and kidneys
■ phthalates and parabens, both of which can harm the reproductive system and disrupt hormones
■ PFAs (per- and polyfluoroalkyl substances, linked to cancer)
■ m-phenylenediamine and o-phenylenediamine, which may damage DNA and cause cancer
■ synthetic fragrances, which can disrupt the hormone system.
A less-is-more approach
The average American adult uses 12 personal care products daily. To help guard against excessive chemical exposure, try practicing “skinimalism.” This trend refers to streamlining skin care and getting more than one use out of a product. An example would be using a tinted sunscreen that provides UV protection while it covers up skin imperfections. According to research, chemical exposure can be reduced by 25 percent by using four personal care products a day instead of eight.
Speaking of less is more, to reduce your use of single-use plastic, consider buying shampoo and conditioner bars as well as products packaged in paper or other biodegradable packaging, as well as refillable containers.
Helpful labels
In addition to avoiding chemicals, you may be concerned about ingredient sourcing, fair wages, how items are packaged, and animal welfare. Look for certifications to help ensure products align with your values.
The Environmental Working Group (EWG) has approved thousands of products to use the “EWG VERIFIED” mark on their labels. EWG says that when you see that mark on a product, “you can be sure it’s free from EWG’s chemicals of concern and meets our strictest standards for your health.”
EWG’s Skin Deep searchable database contains more than 108,000 products from over 5,000 brands (www.EWG.org/skindeep). Companies with products that have achieved the EWG VERIFIED mark for reaching the highest standards for transparency, health, and safety include Weleda, Dr. Bronner’s,
Badger, Burt’s Bees, Earth Mama, Alba Botanical, and Alaffia.
For cruelty-free cosmetic and personal care products, look for the Leaping Bunny logo. Leaping Bunny also offers a Compassionate Shopping Guide. (www.LeapingBunny.org/shopping-guide).
Ecocert checks for the absence of GMOs, parabens, synthetic perfumes and dyes, and animal-derived ingredients (unless they’re naturally produced). Natural and organic cosmetics meeting Ecocert certification must be made from renewable resources using environmentally friendly processes.
The Campaign for Safe Cosmetics (CSC), a project of Breast Cancer Prevention Partners (BCPP), has issued a “Red List” to help consumers avoid harmful ingredients in personal care products (www.
SafeCosmetics.org).
CSC’s Non-Toxic Black Beauty Project helps address the fact that Black women experience an overexposure to unsafe ingredients in personal care products targeted to Black women (for example, hair dyes, relaxers, and straighteners). These products can contain toxic chemicals linked to breast and ovarian cancer as well as other health concerns that disproportionally impact Black women. Check out the database of nontoxic, Black-owned beauty products at www.safecosmetics.org/black-beauty.
100 Percent Organic: Product contains only organically products ingredients and may display the USDA Organic Seal.
Organic: Product contains at least 95 percent organically produced ingredients. Products may display the USDA Organic Seal.
Made with Organic Ingredients: Product contains at least 70 percent organic ingredients.
If less than 70 percent organic ingredients, the manufacturer can identify the specific ingredients that are USDA certified on the label but cannot use the USDA Organic Seal.
SELECTED SOURCES “A mark you can trust”; “The toxic twelve chemicals and contaminants in cosmetics” by Scott Faber; “Skinimalism: Multi-use products to simplify your routines” by Olivia Wagner, Environmental Working Group, www.EWG.org, 3/5/24 • “Cosmetics, body care products, and personal care products,” National Organic Program, United States Department of Agriculture, www.ams.usda.gov/nop • “Non-toxic black beauty project;” “Red list,” Campaign for Safe Cosmetics, www.SafeCosmetics. org • “Phthalates and cosmetic products,” U.S. Food and Drug Administration, www.FDA.gov • “Skin safety and health prevention: An overview of chemicals in cosmetic products” by A. Panico et al., Journal of Preventive Medicine and Hygiene, 3/19
“We are part of the natural environment; we
grow
—Kenneth S. Cohen out of it in the same way that a wave emerges from the ocean or a tree grows in the forest.”
