Smart Supplements Recharge your libido. page 35
Herbs & Homeopathy Mushrooms for immunity. page 57
tasteforlife October 2015
recipes Our picks for top
GLUTEN-FREE products! page 44
ESSENTIALS AWARD WINNER 2015
BREAST CANCER PREVENTION • NON-GMO UPDATE • FERMENTED FOODS
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Only Ester-C® gives you all of these benefits: • Clinically studied to stay in white blood cells longer than regular vitamin C^ • Patented formula with 24/7 immune support*‡ • Non-acidic so it’s gentle on the stomach • Once daily Available at health, natural food and vitamin specialty stores.
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, Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Learn more at AmericanHealthUS.com ©2015 American Health Inc.
8/31/15 11:38 AM
Breast Cancer Prevention Minimizing the risk of disease.
The Power of Fermentation Healthy, flavorful food preservation.
Gluten Free Essentials Awards See what we loved!
Fair Trade Recipes
Salad, smoothie, salsa, and more!
departments 6 Editor’s Note 11 News Bites
Boost protein for weight loss • Cheese linked to lower cholesterol • Herbal extracts may reduce hypertension • More
22 Natural Picks 30 Weighing In
Fatty acids can help shed fat.
35 Smart Supplements Bring back your libido.
38 Cutting Edge Concern
Get familiar with the Non-GMO Project.
46 Natural Beauty
Oil of oregano can improve skin.
48 Nature’s Rx
Combating adult acne.
57 Herbs & Homeopathy
ESSENTIALS AWARD WINNER 2015 44 For more health & wellness resources visit
Boost immunity with mushrooms.
58 Gluten Free Focus
Dress up simple rice with these exotic recipes.
64 Last Word
Products advertised or mentioned in this magazine may not be available in all locations.
O CTO BER 2015
9/15/15 9:50 AM
Celebrating the Months October marks many occasions: In addition to Halloween, there's National Breast Cancer Month, Non-GMO Month, and Celiac Disease Awareness Month. We've done our best to touch upon all of
Director, Creative & Interactive Justin Rent Senior Graphic Designer Michelle Knapp Custom Graphics Manager Donna Sweeney
these important topics and more. Learn how
Business Development Director Amy Pierce
to lower your risk of breast cancer on page 18.
Customer Service: 800-677-8847 email@example.com Director of Retail & Customer Service Judy Gagne (x128) Director of Advertiser & Customer Service Ashley Dunk (x190)
Meet the Non-GMO Project on page 38, and discover the important work they're doing. Our Gluten-Free Essentials story on page 44
celebrates some of the best gluten-free products on the market for those who need or want to avoid gluten. These products are so good that even people with no gluten issues will love trying them! The gluten free theme is continued on page 58 with many recipes for you to enjoy, including a ginger rice pudding with raspberry-lime sauce. It seems as if everyone I know is interested in
Numi Organic Tea Turmeric Tea Amber Sun
Chief Content Officer and Strategist Lynn Tryba (firstname.lastname@example.org) Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace
the probiotics that can be found in fermented foods. The culinary curious can learn how to make their own dill pickles, sauerkraut, and
kimchi starting on page 25. We also have recipes beginning on page 51 that highlight ingredients that can be bought Fair Trade Certified. The Quinoa, Black Bean, and Mango Salad with Lime Dressing is high on my list! Wherever the month of October takes you, I hope you enjoy it in good health. To your health,
Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (email@example.com) National Sales Manager Diane Dale Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell
Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles 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 Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Marcia Zimmerman, CN, author of The Anti-Aging Solution, Reverse Aging, and 7-Syndrome Healing Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 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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A note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
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Curried Coconut Cauliflower Soup Recipe + Udo’s Oil Serves 6-8
1 head of cauliflower, chopped 1 large yellow onion, peeled and chopped 3-4 cloves garlic, halved 5 cups organic vegetable stock 1 can (14 oz.) coconut milk 2 tbsp. Thai curry paste 1 tsp. cumin powder ½ tsp. coriander powder ½ tsp. turmeric powder 1 tbsp. fresh chives 6-8 tbsp. Udo’s Oil Sea salt and freshly ground pepper, to taste
1. Preheat oven to 375º F. Spread cauliflower, onion, and garlic in a single layer on a baking sheet and bake until golden brown, about 25 to 30 minutes. 2. While the vegetables are baking, bring the vegetable stock, curry paste, cumin, coriander, and turmeric to a boil in a large pot over medium-high heat. 3. Remove the vegetables from the oven and add them to the stock pot. Reduce the heat to low, add some salt and pepper, and let simmer for about 15 minutes. 4. Carefully blend the soup in batches in the blender until desired consistency. Stir in the coconut milk, adding additional salt, pepper, or more spices if needed. Ladle into serving bowls and drizzle each bowl with Udo’s Oil (about 1 tbsp. per bowl). Add chives for garnish.
All of the good fats you need, without any of the bad fats you should avoid. Udo’s Oil 3·6·9 Blend is a combination of plant-sourced oils designed to supply the ideal 2:1 ratio of omega-3 & -6. It blends certified organic flax, sunflower, sesame, coconut, and evening primrose oils to not only achieve the ideal balance of EFAs, but a richer, more delicately balanced flavor that make it an ideal ingredient in everyday meals and an ideal way to support good health.* Make sure you get your Udo’s Oil. Once a day. Every day. ORGANIC + NON-GMO + VEGAN + SUSTAINABLE + KOSHER 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
Receive a $3 coupon toward your next purchase of Udo’s Oil. Visit: www.florahealth.com/udosoil or scan this code!
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news bites foods, supplements & prevention
Grapefruit juice may REDUCE BLOOD PRESSURE
STEP IT UP! Adults who walked briskly for exercise, drank alcohol in moderation, did not smoke, and were not obese had only 50 percent of the risk of heart failure compared to those who did not adhere to those lifestyle factors, according to a recent study. Walking at a pace of two miles or more per hour and burning at least 845 calories per week with other leisure activities were found to be beneficial. Alcohol intake of one drink or more per week (but not more than one or two a day) was also helpful when combined with the other factors. SOURCE “Lifestyle Factors Associated with Less Heart Failure After 65,” American College of Cardiology, 7/6/15
Did you know? Men who maintain a high level of fitness in midlife have lower risks for certain cancers. They might also be at lower risk of dying of cancer if it does develop. SOURCE “Midlife Cardiorespiratory Fitness, Incident Cancer, and Survival After Cancer in Men” by S. Lakoski et al., JAMA Oncol, 5/15
A daily glass of grapefruit juice improved the health of the circulatory system in older women. Participants were ages 50 to 65 and at least three years past menopause. They drank about 11 ounces of grapefruit juice (containing 210 milligrams of flavanones) per day, or a placebo drink with no flavanones, for six months. The grapefruit juice was found to have a beneficial effect on arterial stiffness, which is a risk factor for high blood pressure. SOURCE “Flavanones Protect from Arterial Stiffness in Postmenopausal Women Consuming Grapefruit Juice . . .” by V. Habauzit et al., Am J Clin Nutr, 5/15
IN THE KITCHEN
Hearty HUMMUS Chickpeas—the main ingredient in hummus—are rich in protein, iron, fiber, potassium, folate, magnesium, and manganese. They’re also low in calories. SOURCE “Add These Lesser-Known Legumes to Your Healthy Pantry,” Tufts University Health & Nutrition Letter, 1/15 O CTO BER 2015
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foods, supplements & prevention
PROTEIN curbs body fat
OATMEAL helps too
A high-protein breakfast reduced daily food intake and feelings of hunger
A bowl of instant oatmeal
in a group of overweight teens. It also helped stabilize their glucose levels.
at breakfast did a better job
Prior to the study, participants usually ate breakfast only once or twice a week. For 12 weeks, one group ate a normal-protein breakfast (13 grams of protein), a second group consumed a high-protein breakfast (35 g), and a third group skipped breakfast. The high-protein breakfast included milk, eggs, lean meats, and Greek yogurt.
of curbing food intake at lunch compared to a serving of oat-based cold cereal, according to a new study. Both breakfasts included 250 calories from cereal and an
The high-protein group reduced their daily food intake by 400 calories
additional 113 calories from
and lost body fat mass, while the other two groups gained body fat.
skim milk. But the oatmeal
“These results show that when individuals eat a high-protein breakfast,
eaters chose to eat less food
they voluntarily consume less food the rest of the day,” said lead author
at lunch. The researchers
Heather Leidy, PhD.
believe that the type of fiber
Dr. Leidy added that fluctuations in blood glucose levels are linked to an increased risk of Type 2 diabetes among young people. SOURCE “Protein-Packed Breakfast Prevents Body Fat Gain in Overweight Teens,” University of Missouri-Columbia, 8/12/15
in the oatmeal (beta glucan) was the deciding factor. SOURCE “Instant Oatmeal for Breakfast May Help Curb Your Appetite for Lunch,” www.Eurekalert.org, 8/19/15
CHEESE & the “French paradox” Despite eating a diet high in saturated fats, people in France tend to have low rates of heart disease. Researchers have attributed this phenomenon to wine and lifestyle, but a recent study links the so-called "French paradox" to cheese. The study found that cheese eaters had higher levels of butyrate, a compound produced by bacteria in the gut that is linked to lower cholesterol. SOURCE “A New Piece in the ‘French Paradox’ Puzzle—Cheese Metabolism,” American Chemical Society, 4/8/15
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foods, supplements & prevention
ORANGE JUICE looks even better Orange juice may be more healthful than previously thought. Researchers using new measurement techniques assert that the antioxidant capacities of OJ and other citrus juices may be 10 times higher than those shown in earlier reports. Antioxidants in citrus juices help reduce harmful free radicals in the body. The researchers said that the antioxidant activity of the juices’ fiber had not been included in previous measures because it was assumed not to be beneficial. But the new techniques were designed to simulate digestion, and they show that microbes in the large intestine do help extract antioxidants from the fiber. SOURCE “The Antioxidant Capacity of Orange Juice Is Multiplied Tenfold,” Spanish Foundation for Science and Technology, 12/5/14
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D may REDUCE FALLS Each year, falls affect about one-third of older adults who live at home, with 10 percent of those falls resulting in a serious injury. Even the fear of falling can lead to reduced activity and a loss of independence. A new study found that a vitamin D supplement may help reduce such falls. At the beginning of the study, more than half of the adults were found to have insufficient concentrations of vitamin D in their blood. Participants received a large vitamin D supplement once a month along with a Mealson-Wheels meal, or a placebo. After five months, nearly all of those who received the supplement had reached sufficient concentrations, and most were at optimal levels. They also reported about half as many falls as the control group. SOURCE “Vitamin D Supplements Could Help Reduce Falls in Homebound Elderly,” Wake Forest Baptist Medical Center, 8/17/15
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Consumers UNDERSTAND MULTIS
Herbal blend may REDUCE BLOOD PRESSURE A blend of plant extracts reduced diastolic blood pressure in patients with hypertension, and may be an alternative to conventional medicine for some people. The blend included extracts from grape seed and grape skin (330 milligrams [mg]), decaffeinated green tea (100 mg), resveratrol (60 mg), and a total of 60 mg of quercetin, Ginkgo biloba, and bilberry. Supplementation for 28 days reduced diastolic blood pressure (the second, or bottom number) by an average of 4.4 points. No change was seen in systolic pressure. “The fact that diastolic but not systolic pressure was reduced has clinical relevance, as diastolic pressure is a better predictor” of cardiovascular disease, the researchers stated. They said the blend “could be useful in those under age 50 who prefer to initially avoid a conventional pharmaceutical and try a naturopathic approach.” SOURCE “A Combination of Isolated Phytochemicals and Botanical Extracts Lowers Diastolic Blood Pressure . . .” by S. Biesinger et al., European Journal of Clinical Nutrition, 6/10/15
Most US adults believe that nutritional supplements can help fill dietary gaps but should not be used as replacements for a healthy diet, according to a recent survey from the Council for Responsible Nutrition. Nearly 90 percent of the respondents agreed that calcium and vitamin D supplements can help support bone health when diet falls short. A similar percentage said multivitamin/mineral supplements can help meet nutritional needs. About four-fifths of the participants agreed that multis should not replace healthy eating and that they are just one part of a balanced diet. “Surveys find that dietary supplement users tend to have better diets and adopt other healthy habits— suggesting that they view supplements as just one strategy in an array of health habits to ensure wellness,” said Annette Dickinson, PhD, an author of the survey. SOURCE “Consumers Understand Supplements Help Fill Nutrient Gaps, New Survey Shows,” Council for Responsible Nutrition, 7/1/15
OM ORGANIC MANTRA
SATISFY YOUR CRAVING & FIND YOUR INNER ZEN
AUM YUM THREE SIMPLE INGREDIENTS Air-popped organic popcorn Raw organic coconut oil Himalayan pink mineral salt
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FOOD FOR THOUGHT BY KELLI WILSON
FIGHT BACK WITH FOOD FIND RELIEF FROM COMMON AILMENTS WITH DIETARY AND LIFESTYLE CHANGES
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The Swift Diet
The Diabetes Solution
by Kathie Madonna Swift, MS, RDN, and Joseph Hooper ($25.95, Hudson Street Press, 2014)
by Jorge E. Rodriguez, MD, and Susan Wyler, RDN ($24.99, Ten Speed Press, 2014)
Though you might not have heard of it, the human microbiome is a collection of genes that belong to the trillions of bacteria—called microbiota—that live inside your body. Microbiota can influence everything from food cravings to digestion and even weight gain. Clinical nutritionist Kathie Madonna Swift asserts that paying close attention to your lifestyle and diet can influence the microbiome and help you become healthier. This book seeks to help readers banish bloat, sharpen concentration, boost energy, and reduce stress. Swift offers insight into the foods that will help those who are overweight achieve a healthy gut environment—one that fosters the good bacteria that keep lean people fit. Her easy-to-follow, step-by-step guide is designed to enable readers to lose weight and heal their bellies for good.
The Adrenal Reset Diet by Alan Christianson, NMD ($26.00, Harmony Books, 2014) People seem to be gaining weight faster than ever before, but is it because they are eating too much? Alan Christianson, a naturopathic doctor who specializes in natural endocrinology, points to processed food, pollution, and stress as chief reasons for our expanding waistlines. This book offers a patient-tested weight-loss program that focuses on the adrenal glands, which influence everything from hormones to electrolytes to body weight. Packed with information about the adrenals and the role they play in weight gain, this book includes a self-assessment quiz to help readers determine whether or not they are stressed, wired, or tired and how that might impact their overall health. Dr. Christianson’s 7-day Adrenal Reset Diet eating plan, complete with clinically proven recipes, is designed to take the adrenals from surviving to thriving.
At least 26 million Americans suffer from diabetes, and one-third of them don’t even know they have it. If left unchecked, diabetes can lead to heart disease, neurological damage, and infections. Jorge Rodriguez, MD, and co-author Susan Wyler offer readers a full-spectrum solution for fighting back against diabetes, from preventing the progression of the disease to treatment after diagnosis and, in some cases, the reversal of prediabetes. Minimizing the health risks and complications of diabetes is a focus of Dr. Rodriguez’s book, and he provides a straightforward plan designed to help readers lose weight, increase physical activity, reduce stress, and get more sleep. Helpful charts, a Blood Sugar Budget, and 100 easy-to-prepare recipes round out this science-based approach to diabetes management.
Your Nutrition Solution to a Healthy Gut by Kimberly A. Tessmer, RDN, LD ($13.99, New Page Books, 2015) Gut irritation, even mild cases, can become debilitating over time. No wonder Americans spend billions of dollars trying to relieve their gastrointestinal distress. Those who suffer from digestive disorders, including constipation, diverticulitis, and ulcers, might find help in Kimberly A. Tessmer’s book, which focuses on using the latest medical information to treat stomach issues and related problems. Tessmer offers a nutritional plan that includes an overview of digestive disorders, as well as tips for improving nutrition and making lifestyle changes that aid in the maintenance of a healthy gut. She introduces easy-to-follow meal planning tips and shopping lists, plus a 14-day menu, including snacks, to simplify the process of returning your gut to a healthy state and keeping it there for a lifetime. TFL
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B Y D AV E C L A R K E
BRE ST CANCER
A STRONG OFFENSE MAY BE THE BEST DEFENSE
Breast cancer is the second most common type of cancer in American women. Heredity and genetic makeup can affect the likelihood you will be afďŹ‚icted by this disease, but lifestyle plays an important role too. There are many preventive measures you can take to mitigate your risk. Experts suggest the following steps:
Maintain a healthy weight. Being overweight or obese increases your risk of breast cancer, especially after menopause. A body mass index (BMI) of 18.5 to 24.9 is considered healthy. Eat as well as you can. Research shows that people with high intakes of olive oil have lower odds of developing breast cancer. The same is true for those who eat a lot of fiber-rich fruits and veggies. Omega-3 essential fatty acids found in oily fish such as albacore tuna, salmon, mackerel, herring, and sardines also seem protective. To avoid pesticide residue on foods, eat organic whenever possible. Low-fat dairy products have also been linked with a lower risk of breast cancer. Bust a move. The Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic exercise such as jogging, jumping rope, or kickboxing. American Cancer Society recommendations are a bit more demanding, calling for 45 to 60 minutes of exercise on most days. Still, it acknowledges that even lower levels of activity can help, citing one large study that linked walking between 75 to 150 minutes a week to an 18 percent reduction in breast cancer risk. Highly active women, on average, are 25 percent less likely to develop breast cancer than sedentary women.
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Sleep, baby, sleep. Your body restores your vital systems while you sleep. Aim for eight hours nightly, but donâ€™t be afraid to adjust how long you sleep based on your personal needs. Easy on the booze. Restrict alcohol intake to one drink
Ix-nay on the arcinogens-cay. Toxic, cancer-causing carcinogenic substances, it seems, are everywhere, from food additives to cleaning chemicals. Environmental toxins linked to breast cancer include pesticides, heavy metals, organochlorines (DDT, hexachlorobenzene, dioxins), and air pollutants. Be observant, vigilant, and read labels to keep your household carcinogen free. Screening. If you are 40 to 49 years old, discuss breast cancer screening tests with your healthcare practitioner. The United States Preventive Services Task Force recommends a screening mammogram every two years for women ages 50 to 74. Get tested. Genetic testing can help predict your risk for getting breast cancer. A blood test can determine if you have a propensity for higher cancer risk based on your genetic makeup. Go smokeless. More and more studies point to a
connection between cigarette smoking and breast cancer risk.
Breastfeed if you can. Research shows a direct connec-
tion between lower estrogen levels and breast cancer risk among women who breastfeed. TFL
BREAST CANCER MYTHS For all we know about breast cancer, myths and misconceptions about the disease still persist. Here are some commonly misunderstood facts about breast cancer:
1. Most breast cancer is hereditary. Wrong. Only 5 to 10 percent of diagnosed breast cancer incidents are in women with a family history of breast cancer. Your odds are higher if you have one of the more common gene mutations (such as BRCA genes), but otherwise heredity is not a good predictor of your risk for breast cancer.
2. Breast injuries make you more prone to getting breast cancer. There is no evidence to suggest injuring your breast increases your risk of getting breast cancer.
3. Lumps are the only physical or visible sign of breast cancer. Finding a lump in your breast can be a wake-up call for a doctorâ€™s visit, but other warning signs include skin irritation or dimpling, nipple pain or retraction (turning inward), redness or scaliness of the nipple or breast skin, or a discharge other than breast milk.
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BREAST CANCER: HIDDEN VITAMIN D AND SOY RISKS
Beauty is ageless –
While low levels of vitamin D have been known to increase the risk of breast cancer, a recent study published in the Asian Paciﬁc Journal of Cancer Prevention also suggested a link between low vitamin D levels and the progression and metastasis of breast cancer. In another study published by the University of Illinois at Urbana-Champaign, a connection was found showing that the compounds in puriﬁed soy isoﬂavones stimulate genes that promote tumor growth. Conversely, the study found that minimally processed soy ﬂour stimulates genes that suppress cancer.
your skin should be too
Perfect for day or night, our elegant Lumessence formulas ﬁrm and smooth skin with powerful anti-aging ingredients for both immediate and long-term effects. Great for every complexion, these sheer, protective creams deliver rich hydration onto your face and neck, or target the delicate eye area. Rye seed extract is clinically proven to reduce the look of wrinkles, while Aubrey’s signature organic Rosa Mosqueta® oil improves texture and elasticity for fresh, youthful skin at any age.
SELECTED SOURCES “Association of Vitamin D Level with Clinicopathological Features in Breast Cancer” by S. Thanasitthichai et al., Asian Pac J Cancer Prev, 2015 ■ “Expert Voices,” American Cancer Society, www. cancer.org ■ “Gene Mapping Reveals Soy’s Dynamic, Differing Roles in Breast Cancer,” www.ScienceDaily.com, 4/28/15 ■ “Olive Oil Intake Is Inversely Related to Cancer Prevalence” by T. Psaltopoulou et al., Lipids Health Dis, 7/30/11 ■ “What Can I Do to Reduce My Risk of Breast Cancer?”; “What Screening Tests Are There?” Centers for Disease Control and Prevention, www.CDC.gov ■ “Women’s Health,” www. MayoClinic.org
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natural picks don’t miss these products!
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More Power to Your Gut Ultimate Flora Probiotics from RenewLife help restore your digestive balance and support your immune health with 50 billion live cultures. Feel lighter, more energized, and happier. www.UltimateFlora.com
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Supergreens for Health
Udo’s Choice Green Blend from Flora is a combination of broccoli, kale, and other supergreens. It’s fermented and easier to digest, which promotes maximum nutrient absorption. 888-436-6697, www.FloraHealth.com
Irwin Naturals: Nitric Oxide Pre-Sport, featuring L-citrulline, is designed to help maximize performance. Naturally occurring in the body, nitric oxide plays a key role in cardiovascular health. www.IrwinNaturals.com
Omegas for Kids
Vegan Protein Blend
Omega Boost Junior from Nordic Naturals is a tasty formulation of omega 3s that supports brain and eye health, and immune and nervous system function in ages 2+. 800-662-2544, www.NordicNaturals.com
PhytoPro-V from Healthy Body Services is a 100 percent organic blend of sprouted brown rice, cranberry seed, and pea and hemp proteins. Non-GMO. Dairy, soy, gluten, and sugar free. www.NovaForme.net
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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B Y L I S A FA B I A N
THE POWER OF
FERMENTATION feel-good food
Throughout history, cultures around the world have used fermentation to safely preserve their food. Japan has miso, China has kombucha, and India has lassi. Fermented foods are popular today not only for their unique taste but for their health benefits as well. The tangy flavor of fermented items such as pickles, sauerkraut, and kimchi is due to a fermentation process performed by lactobacillus bacteria. These beneficial bacteria convert natural sugars into lactic acid, creating a low-pH (acidic) environment where bad bacteria can’t survive. Fermented foods have been attributed to the longevity of centenarians who live in places where plenty of these beneficial foods are consumed. But potentially contributing to long life isn’t their only appeal. Raw foods become easier to digest when they’re fermented. Eating fermented foods can also deliver probiotics, detoxifiers, and enzymes to the body.
Keep in mind that many recipes for fermented foods start off with the addition of salt. This ingredient helps curb unwanted bacteria from overtaking the lactobacillus. Salt also draws water from the vegetables, helping them retain their crunch. Here are a few recipes that offer an easy introduction to the time-honored method of fermentation. TFL SELECTED SOURCES Fermented by Charlotte Pike ($24.95, Kyle Books, 2015) ■ Preserving Everything by Leda Meredith ($19.95, Countryman Press, 2014)
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continued from page 25
From Fermented by Charlotte Pike ($24.95, Kyle Books, 2015)
From Fermented by Charlotte Pike ($24.95, Kyle Books, 2015)
25 minutes prep time + 1 week fermentation time makes 1 (1-quart) jar n serving size: N cup
20 minutes prep time + 1 week fermentation time makes 1 (1-quart) jar n serving size: N cup
1O lb total weight of organic white cabbage, thinly sliced, and Chinese-leaf cabbage, cut into 2-inch chunks, using more or less of each, as you prefer K c fresh ginger, peeled and finely grated 6 garlic cloves, peeled and finely chopped K c fresh red chilies, such as fresno, thinly sliced (leaving seeds in) 3 organic carrots, peeled and coarsely grated 1 bunch of organic scallions, thinly sliced 1M c fish sauce L c palm sugar Zest and juice of 2 limes O c filtered water (see Water in sidebar on page 28) 1.5-qt glass Le Parfait–style jar with a rubber seal, sterilized (see Sterilizing Jars in sidebar on page 28)
1 lb organic white cabbage, very thinly sliced or grated 4 tsp sea salt 1 quart glass Le Parfait–style jar with a rubber seal, sterilized (see Sterilizing Jars in sidebar on page 28)
1. Place cabbage, Chinese leaf cabbage, ginger, garlic, chilies, carrots, and scallions in a large mixing bowl and mix well together with clean hands until evenly combined. Transfer mixture to a 1.5-quart jar. 2. Add fish sauce, sugar, lime zest and juice, and water to a pitcher and stir to dissolve sugar. Pour into jar, stir well with a wooden spoon or spatula, and press down any vegetables that are poking out of liquid. 3. Close lid and set aside to ferment on kitchen countertop for at least a week. When kimchi is ready it should smell strongly of its component ingredients, but not unpleasant. It won’t change drastically in appearance, but vegetables will soften a little. 4. The kimchi keeps for up to 2 months in a cool, dark place. Once opened, store in the fridge and eat within a month. Kitchen Note: Kimchi is an essential component of Korean cuisine, as it is served with almost every meal. It is still made in the fall, in a UNESCO-protected process called Kimjang, when families come together to make their own recipes, which are passed down through the generations. This recipe is for a slightly sweet, tangy kimchi with a crunchy texture. In this recipe the cabbage is thinly sliced, but you could chop it into chunky pieces if you wish. Ensure the vegetables are submerged in the brine at all times to inhibit mold from forming on the surface. Per serving: 65 Calories, 14 g Carbohydrates, 3 g Fiber, 609 mg Sodium, HHHHH Vitamin C, K, H Folate, Manganese, Potassium
1. Place cabbage and salt in a large glass or ceramic mixing bowl and toss together using clean hands so that ingredients are really well combined. Gently squeeze cabbage to encourage it to start to release some of its water. 2. Pack cabbage into a 1-quart jar, pressing down well so that cabbage releases more water. The cabbage should now be sitting under a small layer of water. The cabbage needs to stay completely submerged to ferment and not go bad, so you may need to put a small, clean dish or weight (glass or ceramic only, not metal) to sit in the top of the jar, leaving the lid off for a couple of days, to get it started. If fermentation doesn’t happen instantly, the cabbage will stay submerged after a couple of days weighted down. Fasten the lid as soon as the cabbage stays submerged unaided—this could be right away, or after 2 to 5 days. 3. Set aside in a cool, dark place for 1 week to ferment, after which it will keep, unopened, for up to 3 months. It will turn a light brown in color as it matures. Once opened, store in a cool, dark place and eat within a month. Kitchen Tip: This is probably one of the most well-known fermented foods in the world. This version is easy to make and can be ready to eat in less than a week. The vegetables retain their crunch and don’t have the vinegary liquid that is ever-present in so many storebought varieties. Sauerkraut makes a delicious accompaniment to a wide range of dishes, and a spoonful is an excellent addition to many salads and sandwiches. Do try to use organic cabbage if you can find it. Non-organic may contain chemicals that could interfere with the fermentation process. It is important that the cabbage is really tightly packed in the jar. You will need to use a little force to press everything in. Do ensure the cabbage is completely submerged in the jar. It needs to be completely covered in liquid to ferment. Per serving: 7 Calories, 2 g Carbohydrates, 1 g Fiber, 595 mg Sodium, H Vitamin C, K
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QUICK REFRIGERATOR DILL PICKLES From Preserving Everything by Leda Meredith ($19.95, Countryman Press, 2014)
15 minutes prep time ■ yields 1 quart ■ serving size: V cup
dGnv 2 lb small, firm cucumbers 1 pt water N c plus 2 Tbsp cider or white wine vinegar 1K Tbsp kosher or other non-iodized salt 1 Tbsp sugar or 2 tsp light honey (clover or wildflower works well) 2–4 cloves garlic 1 tsp whole mustard seeds K tsp whole black peppercorns 2–4 small grape leaves or 1 (3-inch) piece of horseradish leaf (optional) 2–3 dill flowerheads or 2 generous sprigs fresh dill leaves or 1 Tbsp dried dillweed 1. Cut a thin sliver off the flower end of the cucumbers (that’s opposite the stem end, but if you’re not sure, slice off both ends). The end of the cucumber that once had the flower attached contains enzymes that can soften pickles, so slicing off that little bit can result in better, crunchier pickles. 2. Slice cucumbers lengthwise into halves or spears, or leave very small cucumbers whole. 3. Bring water, vinegar, salt, and sugar or honey to a boil, stirring occasionally. Once brine reaches a boil, turn off heat and let it cool to room temperature (it’s fine to speed this up by putting brine into refrigerator). 4. Put garlic, mustard seeds, peppercorns, and one of the grape or horseradish leaves (if using) into the bottom of a clean glass jar. Because these pickles are destined for the refrigerator, not the canner, you do not need to use canning jars. 5. Tip the jar onto its side and start packing in the cucumbers. Once there are enough cucumbers in the jar to keep them lined up straight, set the jar upright to finish loading the ingredients. You want the cucumbers to be packed in so tightly that they hold one another in place under the brine—keep adding until you can’t get any more in. Tuck in dill and remaining leaves as you add cucumbers. 6. Pour cooled brine over cucumbers. They should be completely covered by liquid. Screw on lid, and put your pickles-to-be in the refrigerator. 7. Wait 4 to 5 days for the flavor of the pickles to develop before tasting them. Kitchen Note: The difference between fabulous and so-so cucumber pickles is choosing small, firm cucumbers with hardly any seeds. It’s not essential to use a pickling variety of cucumber, but use only those that are no more than an inch in diameter and feel solid. You can also use carrots, cauliflower, radishes, or pretty much any vegetable to make these refrigerator pickles. They have a light, deli dill flavor and good crunch, and are ready to eat just a few days after you make them. These pickles will keep, refrigerated, for at least three months. Note that there is not enough vinegar in this recipe to safely can them for storage at room temperature. These MUST be refrigerated. It is the combination of acidity and cold storage that safely preserves them. Per serving: 8 Calories, 2 g Carbohydrates, 271 mg Sodium
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Helpful Hints for Fermenting Fermentation is generally very safe, and with clean equipment and good-quality ingredients, the risks are very low. Everyone’s ferments work differently, though, and if you find mold forming in or on yours, then something has gone wrong. Unfortunately, you will have to throw your ferment away and start again. Any surfaces that are floating or not covered in liquid will turn moldy, so items need to be submerged fully. You may see bubbles forming in your jars, which is totally normal. It’s really important to ensure your produce is free from bruises or mold before starting to ferment. Bruises will most likely lead to mold forming on your ferments, and starting with mold is a no-no. Water: Pure water is essential for fermenting. Any chemicals such as chlorine in the water will not allow your food to ferment as it should. If you’re on municipal water, never use water straight from the faucet, as the chlorine present in the water supply will inhibit the fermentation process. You can use pure bottled mineral water. For a more economical and ecological option, pour tap water or filtered tap water into a large, wide, shallow bowl and leave it to sit, uncovered, overnight. The chlorine will evaporate and the water will be good to use by the morning. Sterilizing Jars: In order to ferment successfully, your equipment must be scrupulously clean. Run containers through the dishwasher on a hot cycle and use them shortly afterward. Hand-washing is fine as long as you use dish soap and plenty of hot water and rinse well. EXCERPTED FROM Fermented by Charlotte Pike ($24.95, Kyle Books, 2015)
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WEIGHING IN B Y TA S T E F O R L I F E S TA F F
CAN OMEGAS HELP YOU LOSE WEIGHT? GOOD NEWS ABOUT ESSENTIAL FATS
LOSING WEIGHT CAN BE A STRUGGLE, BUT INCORPORATING MORE ESSENTIAL FATTY ACIDS INTO A BALANCED DIET MAY HELP YOU SHED SOME POUNDS. THOUGH IT MAY SEEM COUNTERINTUITIVE TO SAY THAT ADDING MORE FATS TO OUR DIETS WILL HELP US LOSE WEIGHT, THE SCIENCE SEEMS TO SUPPORT THIS THEORY.
Essential for Good Health Omega-3 essential fatty acids provide a wealth of health benefits. They are an integral part of many processes in the body, and studies suggest they can help prevent heart disease and stroke, as well as help protect the body against cancer. The catch? Our bodies cannot make omega 3s but must acquire them through food sources or supplements. There are three main types of these beneficial fats: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are typically derived from oily fish like wild salmon and tuna; and alpha linolenic acid (LNA), which is found in certain vegetable oils, like canola, soybean, and olive oils, as well as in walnuts, flax seeds, and green, leafy vegetables. Omega-6 fatty acids work to reduce inflammation, protect against heart disease, and help lower LDL cholesterol levels. They also help keep bones healthy and aid the body in regulating metabolism. Omega 6s, like omega 3s, come from food sources. They are prevalent in the American diet and can be found in safflower, corn, and soybean oils.
Emerging Research In addition to all of the known benefits of omegas, these essential fats have been shown to support weight-loss/ weight-management plans. Here is some of the latest evidence: • A recent study involving a group of healthy but overweight/ obese women, who received a dietary supplement containing both EPA and alpha lipoic acid (ALA) as part of a weight-loss regime, determined that weight loss was significantly higher in the group receiving the supplement than in the placebo group. • A group of Australian researchers found that overweight volunteers who took fish oil supplements, a source of omega-3 fatty acids, and performed regular exercise improved their body composition and decreased their cardiovascular risk.
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• In 2010 scientists compared the weight-loss results of women in two groups of breast cancer survivors. The group that incorporated olive oil into their diet showed greater weight loss after eight weeks than the group on a low-fat diet. • Researchers at Gettysburg College studied a group of 44 healthy men and women given a supplemental dose of fish oil and found that six weeks of supplementation resulted in a significant increase in lean mass and corresponding decrease in fat mass.
Omegas Reduce Stress In addition to direct weight-loss benefits, omegas help to manage levels of stress hormones in the body, and perhaps help us to be in a better state of mind to approach our weight-loss journey. Preliminary research points to the possibility that there might be a relationship between omega 3s and the stress hormone cortisol. The National Institutes of Health conducted research on a group of individuals who took fish oil supplements for three weeks and found that the participants had measurably lower levels of epinephrine and cortisol (stress hormones). They also perceived themselves to be less stressed.
The Right Dose Although studies suggest that omegas may aid weight loss, there are not yet any firm conclusions regarding how much or how often they should be taken. Nevertheless, these essential fats provide so many health benefits that you can’t go wrong by adding them to your weight-loss plan. In general, Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth, suggests that the best sources of the omega-3 fatty acids DHA and EPA are fish and fish oil, and he recommends a dose of at least one gram per day. For those following a plant-based lifestyle, a good vegetarian source of omega 3s is flaxseed oil. Dr. Bowden recommends a tablespoon of flaxseed oil for every 100 pounds of body weight. Healthy fats can easily be incorporated into a healthy diet by adding these oils to salad dressings or smoothies. TFL SELECTED SOURCES “Ask the Expert: Omega-3 Fatty Acids” by Frank Sacks, Harvard School of Public Health, www.hsph.Harvard.edu, 2012 ■ “Combining Fish-Oil Supplements with Regular Aerobic Exercise Improves Body Composition and Cardiovascular Disease Risk Factors” by A.M. Hill et al., Am J Clin Nutr, 5/07 ■ “Comparing an Olive-Oil Enriched Diet to a Standard Lower-Fat Diet for Weight Loss in Breast Cancer Survivors” by M.M. Flynn and S.E. Reinert, Journal of Women’s Health, 6/10 ■ “Effects of α-Lipoic Acid and Eicosapentaenoic Acid in Overweight and Obese Women During Weight Loss” by A.E. Huerta et al., Obesity (Silver Spring), 2/15
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SMART SUPPLEMENTS BY D O N N A M OX L E Y
SPICE IT UP REVIVE YOUR LIBIDO
MANY CONDITIONS CAN AFFECT THE ABILITY—AND EVEN THE DESIRE—TO SHARE INTIMATE MOMENTS WITH A PARTNER. EVERYDAY LIFE, IN ITSELF, IS ONE OF THEM!
Another, erectile dysfunction (ED), is the most common sexual problem among men, including about 50 percent of men with diabetes. Heart disease, endocrine disorders, and other medical problems can also contribute to the problem, so check for underlying causes with a healthcare practitioner if ED presents itself. And put alcohol and cigarettes away—both can interfere with potency and desire. And if illness, stress, or other facts of life are interfering with the birds’ and bees’ flight plans, read on for herbal mood boosters.
Ashwagandha (Withania somnifera) Bringing relaxation, rather than stimulation, this herbal remedy from South Asia was reported to improve overall health in one study of men ages 50 to 59, but especially their sexual health. This root can be taken by both men and women to help warm up those winter nights.
Damiana (Turnera diffusa) Flavonoids might be key to the aphrodisiac effects of this plant. Used in Mexico for generations, it has been shown in studies to increase desire and satisfaction in both men and women.
Ginseng (Panax ginseng) Ginsenosides (the active components of this root) are believed not only to boost the libido but also to protect the cardiovascular system. That’s because these substances are thought to release nitric oxide—a potent antioxidant—from endothelial cells in the body. A standby in traditional Chinese medicine, ginseng has been used to treat sexual dysfunction and enhance sexual activity for thousands of years. Mostly touted to solve male problems, ginseng may also benefit menopausal women. Consult your healthcare provider if you’re taking anything else—ginseng can interact with many medications. Overuse can cause palpitations or raise blood pressure.
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Horny goat weed (Epimedium) This aptly named herb is believed to stimulate nerves that indirectly increase sexual desire. It may help with ED, but also may thin the blood. Use with caution.
Maca (Lepidium meyenii) Research supports this root’s effect on sexual desire after eight or more weeks of treatment, and at least one study found that a single dose may have a mood-boosting effect. Maybe it’s the fact that it endures while growing high in the Andes mountains that helps it promote stamina, as research (along with generations of Peruvians) has found it to do. This is one of the aphrodisiac herbs thought to benefit men as well as women, especially post-menopause. TFL SELECTED SOURCES “Ayurvedic Healing: Ashwagandha,” Chopra Center, www.Chopra.com, 2012 ■ “Erectile Dysfunction: A Sign of Heart Disease?” www.MayoClinic.com, 8/12 ■ “Exploring Scientifically Proven Herbal Aphrodisiacs” by S. Kotta et al., Pharmacogn Rev, 2013 ■ “Ginseng and Male Reproductive Function” by K.W. Leung and A.S.T. Wong, Spermatogenesis, 7/13 ■ “Subjective Effects of Lepidium meyenii (Maca) Extract on WellBeing and Sexual Performance . . .” by T. Zenico et al., Andrologia, 4/09
Promising possibilities Since the introduction of Viagra, and motivated by its success and its wellpublicized side effects, pharmaceutical scientists have invested a lot of time reviewing the effects of traditional aphrodisiacs and have found a basis for the cultural beliefs in many. Much of the research has been done on lab animals, though some have also been studied in humans, and in most cases more studies are needed to pinpoint the herbs’ benefits and most appropriate uses. Read on for a list of the (possible) next big thing. Casimiroa edulis. Taken in Central America and Asia as an aphrodisiac, this herb appears to act on the body in the same way as Viagra. More studies are likely.
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Chlorophytum borivilianum (safed musli). This tuberous root long used in Ayurvedic medicine appears to have testosterone-like effects, increasing libido and arousal. Crocus sativus (saffron). A constituent of this valuable and colorful herb called crocin appears to increase desire and potency in males. Eurycoma longifolia (tongkat ali, pasak bumi). Native to Indonesia and Malaysia, this flowering plant is a traditional Malay virility booster. Does it work? Studies found it did indeed boost male potency . . . in male rats, but still . . . Fadogia agrestis. This Nigerian shrub increased blood testosterone levels in test subjects, which might explain its aphrodisiac reputation. Kaempferia parviflora. Native to Southeast Asia, this plant was seen to have an aphrodisiac
effect that was most likely due to a substantial increase in blood flow. Montanoa tomentosa. A widely used herb in various cultures for sexual problems; an extract of this plant significantly increased sexual behavior and arousal in various studies. Myristica fragrans (nutmeg). The seeds of this plant have been used in Unani medicine, a traditional Muslim system with its basis in ancient Greek medicine, to treat male sexual disorders. A trial found lab animals to be significantly more willing and able to engage after a dose of nutmeg. Tribulus terrestris. The flowering plant from warm and tropical regions has been found to increase testosterone levels and have a “proerectile effect.” SELECTED SOURCES “Exploring Scientifically Proven Herbal Aphrodisiacs” by S. Kotta et al., Pharmacogn Rev, 2013 ■ “Fadogia agrestis,” www.WebMD.com ■ “Unani Medicine,” Encyclopedia Britannica, 7/14/14
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These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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CUTTING EDGE CONCERN B Y M E G A N W E S T G AT E
OCTOBER IS NON-GMO MONTH MEET THE NON-GMO PROJECT
EVERY DAY AT THE NON-GMO PROJECT, WE TALK WITH COMPANIES SEEKING OUR VERIFICATION IN RESPONSE TO CONSUMER DEMAND. AS A NON-PROFIT ORGANIZATION THAT BELIEVES STRONGLY IN CONSUMERS’ RIGHT TO KNOW AND TO CHOOSE NON-GMO, WE ARE COMMITTED TO PROVIDING THE MOST STRINGENT NON-GMO PROGRAM IN NORTH AMERICA. Our verification ensures that products have met the Non-GMO Project’s Standard for GMO avoidance, which includes ongoing testing, as well as rigorous traceability and segregation measures. With more than 30,000 Non-GMO Project Verified products to date, consumer demand for non-GMO is now shifting the entire supply chain. Education is a key component of the Non-GMO Project’s mission because informed choice means giving shoppers transparent labeling AND the knowledge to create change in our food system. Here are some facts about GMOs: 1. GMOs are organisms whose genetic material has been manipulated in a laboratory through genetic engineering. This can create combinations of plant, animal, bacteria, and viral genes that do not occur in nature or through traditional crossbreeding.
choice, we work to maintain an accurate list of atrisk ingredients. All major high-risk crops must be tested prior to use in a Non-GMO Project Verified product.
High-Risk Crops These crops are currently in commercial production in genetically engineered form. Contamination risk is high, and ingredients derived from these crops are treated as high-risk as well.
2. Adequate safety testing, including long-term feeding studies, has not been done on genetically engineered crops. 3. GMO ingredients are present in more than 75 percent of conventional processed foods. 4. More than 64 countries require labels on GMOs, and many have severe restrictions or bans against GMO food production or sale.
Which Crops Are GMOs? For consumers, it can be difficult to stay up-to-date on food ingredients that are at risk of being genetically modified because the list frequently changes. As part of the Non-GMO Project’s commitment to informed consumer
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• Alfalfa (first planting in 2011) • Canola (approximately 90 percent of US crop, 2013)
Healthy & beautiful hair
• Corn (approx. 92 percent of US crop, 2015) • Cotton (approx. 94 percent of US crop, 2015) • Papaya (most of Hawaiian crop) • Soy (approx. 94 percent of US crop, 2015) • Sugar Beets (approx. 95 percent of US crop, 2013) • Zucchini and Yellow Summer Squash (approx. 25,000 acres) Honey and other bee products, eggs, meat, and milk are animal derivatives considered to be at high risk by the Non-GMO Project Standard because of potential contamination in feed and other inputs.
Turn up the volume
Get Involved The Non-GMO Project is committed to empowering consumers with choices and information. Here are some helpful resources and ways to connect. 1. Get involved in the Non-GMO community. The website www.LivingNonGMO.org is a resource for creating and nourishing a sustainable non-GMO lifestyle and learning about the GMO issue. Find Non-GMO Project Verified products.
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2. Celebrate non-GMO choices during Non-GMO Month. October is a time to get involved in raising awareness about the GMO issue. Discover NonGMO Month events, and enter to win Non-GMO Project Verified products. Celebrate informed choice about whether or not to consume genetically modified organisms, and help build a non-GMO future.
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3. Shop your values. The Non-GMO Project offers a shopping app for iOS and Android devices, along with an online directory to help make your Non-GMO Project Verified purchasing decisions easier. 4. Connect on social media. Our social media sites offer around-the-clock updates on everything non-GMO. Join the conversation.
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www.Twitter.com/NonGMOProject www.Pinterest.com/NonGMOProject TFL Non-GMO Project Executive Director Megan Westgate is an advocate of informed consumer choice. She helped start the Non-GMO Project after her work at Food Conspiracy Co-op in Tucson, AZ, showed her firsthand how much trouble shoppers had figuring out how to avoid GMOs. The Non-GMO Project is a 501(c) (3) non-profit dedicated exclusively to the non-GMO mission. Non-GMO Project Verified is the only North American thirdparty program for GMO avoidance based on a rigorous standard.
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GLUTEN FREE ESSENTIALS
ESSENTIALS AWARD WINNER 2015 October is Celiac Disease Awareness Month, and we’re raising awareness of some of the great gluten-free products out there that can make shopping easier for people with gluten sensitivity and celiac disease. Snacks and breakfast can be the hardest items to replace with safe choices, so we’ve featured a number of gluten-free choices here, along with some supplements
BARS & MEAL REPLACEMENTS ● Mamma Chia Blueberry & Dark Chocolate Bar is a tasty way to get the healthy benefits of blueberries, chia seeds, and chocolate, including omega 3s, protein, and fiber. Certified organic. ● Zing Nutrition Bar Oatmeal Chocolate Chip is chewy with a bit of a crunch from whey protein crisps. It has 10 grams (g) of protein and 4 g of fiber. A great light meal replacement. ● VEGA One All-in-One Meal Bar Chocolate Peanut Butter doesn’t taste like nutrition at all, but it’s full of it. Chia, hemp, plant protein, and greens in one satisfying bar. ● PROBAR Bite Organic Snack Bar Coconut Almond flavor is a delicious way to avoid gluten and dairy. This great-tasting snack is also organic . . . a lot to pack into a snack “bite”!
and standout nutrition bars. We’ve also picked one favorite each in the categories of personal care and “sides.”
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● New England Naturals Organic Berry Coconut Granola is loaded with fruit, oats, and coconut but not sugar. Adds an organic crunch to the morning. ● Barbara’s Puffins in limited edition pumpkin flavor will make you wish it was autumn all year long. Flavored with real pumpkin, with the same Puffins' gluten-free crunch. ● Canyon Bakehouse Gluten-Free Everything Bagels have a wonderful chewy texture and a nice garlicky-onion flavor.
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SNACKS ● HomeFree Chocolate Chip Mini Cookies deliver scrumptious flavor free of the eight most common food allergens. ● Lesser Evil Buddha Bowl Himalayan Pink Organic Popcorn—The light crunch and touch of Himalayan pink salt makes snacking a truly Zen experience. ● Hummusphere Applewood Smoked Hummus Jalapeño Black Bean flavor offers a deeply flavorful, lower-fat alternative to typical hummus. ● Bakery on Main Nut Crunch Blueberry Cobbler tastes great and has a serious crunch. Mildly sweet with real fruit flavor. ● Enjoy Life Brownie Mix makes decadent, chewy brownies from rice, teff, and flaxseed instead of wheat flour. ● Harvest Stone Original Crispy Mix It’s party time! Make this mix for a gluten-free snack bowl at your Halloween party. Organic and seriously crunchy. ● Nature’s Bakery Raspberry Fig Bars are a nutritious spin on an old favorite, minus the gluten. Chewy, flavorful, and satisfying. ● Beanitos Hint of Lime add a nutritional boost to your chip, and this flavor is a winner! ● Cabo Chips Churro flavor were a hit with our taste testers! The sweetness and cinnamon gives these chips an unusual flavor, and makes them a surprisingly good companion for spicy foods like Tex-Mex-style foods. (The mango/ chili flavor was a strong runner-up.) ● Simply7 Quinoa Chips Sour Cream & Onion provide serious crunch and lots of flavor, along with a boost of nutrition-packed quinoa. Bye bye, guilt!
SUPPLEMENTS ● Bluebonnet Super Earth Organic VeggieProtein Vanilla flavor provides 18 grams of protein from several plant sources, amino acids, fiber, and omegas. ● Solgar Full Spectrum Curcumin offers highly bioavailable curcumin in a standardized extract.
● Everclen Facial Cleanser It’s not always enough to be good for sensitive skin. Some people need gluten-free skin care too: Everclen does both.
● Alter Eco Organic Royal Rainbow Quinoa is Fair Trade-certified color on the plate. Light and fluffy, with a pleasing texture and taste. O CTO BER 2015
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NATURAL BEAUTY B Y C H R I S H AY H U R S T
OIL OF OREGANO WHAT IT CAN DO FOR YOU
ANYONE WHO HAS HAD AN HERB GARDEN CAN ATTEST TO THE POWER OF THE OREGANO PLANT: A FEW PINCHED LEAVES FROM THIS AROMATIC PERENNIAL CAN ADD POTENT FLAVOR TO ALL KINDS OF DISHES AND PROVE A NICE ADDITION TO PIZZAS OR TOMATO SAUCES OR ANYTHING IN NEED OF MEDITERRANEAN-STYLE FLAIR. But that’s just the beginning. The oil from oregano (which is also pungent) is highly regarded outside of the kitchen for its ability to boost immunity during cold and flu season. And now this: There is some evidence—albeit preliminary—that oregano oil can help relieve skin conditions like acne, athlete’s foot, cold sores, and dandruff. In fact, the antibacterial and antifungal properties of this Italian-food favorite may one day make it a must-have medicinal. Until then? Here’s the latest on oil of oregano, and a few reasons why it’s earned its place in the beauty aisle.
The Science Oregano contains numerous phenolic and other chemical compounds (including carvacrol and rosmarinic, oleanolic, and ursolic acids) that have beneficial biological effects. One in-vitro (test tube) study, as well as an in-vivo study on mice, demonstrated these compounds have antimicrobial properties and are effective against Candida albicans, a type of yeast that is a common cause of fungal infections. You can use oil of oregano for certain dermatological conditions. Dilute a few drops of the oil with a tablespoon of olive, coconut, or grapeseed oil, and massage it into your skin at the site of inflammation or irritation. Oregano oil can also be mixed and applied with chamomile, eucalyptus, tea tree, or spearmint oil. Do not apply the oil to sensitive areas or open wounds, and consult a healthcare practitioner before using the herb for any therapeutic reason if you’re pregnant or breastfeeding.
Hint You could try to extract therapeutic concentrations of oregano oil from the plants in your garden, but you’d likely be wasting your time. While oregano oil may be derived from a variety of oregano plants, the kind that is best for your skin comes from wild Mediterranean Origanum vulgare. So how can you be sure that you get the right thing? Read the label, of course. TFL SELECTED SOURCES “Antifungal Activities of Origanum Oil Against Candida albicans” by V. Manohar et al., Mol Cell Biochem, 12/01 ■ “Optimization of Carvacrol, Rosmarinic, Oleanolic and Ursolic Acid Extraction from Oregano Herbs . . .” by J. Baranauskaité et al., Nat Prod Res, 5/15 ■ “Psoriasis,” University of Maryland Medical Center, www.umm.edu/health ■ “Treating Infections Naturally” by Theresa Ramsey, www.DrRamsey.com
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NATURE’S RX BY LISA PETTY
DID YOU THINK YOU WERE DONE WITH IT? ACNE IS A CHRONIC INFLAMMATORY SKIN DISORDER THAT NOT ONLY AFFECTS TEENS, BUT ALSO 12 PERCENT OF WOMEN AND 3 PERCENT OF MEN WELL INTO ADULTHOOD. BREAKOUTS HAVE BEEN LINKED TO SUBSTANCE P, A NEUROPEPTIDE THAT TRANSMITS PAIN SIGNALS. FORTUNATELY, RESEARCH HAS TARGETED LIFESTYLE AND NUTRITION FACTORS TO HELP TAKE THE STING OUT OF THIS CONDITION.
Dietary Links Recent research shows that more than half of people with moderate to severe acne tend to consume more sugar and milk per day versus those without acne. Other food associations with acne include higher intake of saturated fats and trans-fats. Studies also indicate a link between deficiencies of essential fats and acne. In 2014, researchers concluded that inflammatory acne lesions decreased significantly in people who supplemented with 2,000 milligrams (mg) of the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid or 400 mg gamma linoleic acid from borage oil for 10 weeks. Sipping green tea may also provide support, as the epigallocatechin-3-gallate polyphenol inhibits the proliferation of Propionibacterium acnes (P. acnes), the bacteria associated with acne.
Bacterial Balance The surface of the skin hosts both permanent and temporary microorganisms. Factors including pH, sweat, and sebum secretion influence your skin microbiome. P. acnes represent approximately 20 to 70 percent of the permanent bacteria group. The bacteria stimulate oil glands and trigger immune system responses, including inflammation. To ease acne symptoms, then, it’s crucial to support your immune system. SELECTED SOURCES “Could Adult Female Acne Be Associated with Modern Life?” by R.R. Albuquerque et al., Archives of Dermatological Research, 2014 ■ “Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris: A Randomized, Double-blind, Controlled Trial” by J. Jae Yoon et al., Acta Dermato-Venereologica, 2014 ■ “Relationships of Self-Reported Dietary Factors and Perceived Acne Severity in a Cohort of New York Young Adults” by J. Burris et al., Journal of the Academy of Nutrition & Dietetics, 2014 Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is the author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LiveVibrantly.ca.
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Start with the basics
Eat fresh, organic fruits and vegetables.
Avoid refined carbohydrates and saturated fats.
Keep homeopathic Zingiber officinale (ginger) on hand to ease an outbreak.
Vitamins A and D3 help to support the immune system responses triggered by P. acnes.
more sleep + less stress = fewer breakouts Research shows that stress promotes secretion of substance P, which has been linked to acne outbreaks. Also poor sleep increases production of stress hormones that aggravate acne. SELECTED SOURCES “Propionibacterium acnes Induces an IL-17 Response in Acne Vulgaris That Is Regulated by Vitamin A and Vitamin D,” by G.W. Agak et al., Journal of Investigative Dermatology, 2014 ■ “Propionibacterium acnes: an Update on Its Role in the Pathogenesis of Acne” by C. Beylot et al., Journal of the European Academy of Dermatology & Venereology, 2014 ■ “Prospective, Non-Randomised, Open-Label Study of Homeopathic Zingiber officinale (Ginger) in the Treatment of Acne Vulgaris” by A. Miglani and R.K. Manchanda, Focus on Alternative & Complementary Therapies, 2014
O CTO BER 2015
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Food Into lerance? Gluten, D
airy, Phenols, Be an & Veggie , Multiple
Before the regret
www.enzymedica.com Available at fine health food stores everywhere
9/9/15 3:52 PM
B Y E VA M I L O T T E
FAIR TRADE Recipes HEALTHY AND EQUITABLE FOR ALL When it comes to Fair Trade Certified items, every purchase matters. By buying a Fair Trade Certified product, you play a part in improving the lives of those who grew and created it. With the Fair Trade Certified logo, you know that the item’s been sourced from fairly compensated workers and farmers in developing countries. Fair Trade allows women access to job rights, healthcare, and freedom from harassment. Education, scholarships, and leadership roles are granted to females, so future generations of girls can realize their full potential. Farming families are helped too. The income and stability a family needs is provided, so children can attend school rather than work the fields. Treating the planet we live on with respect is another important tenet of Fair Trade Certified goods. Farmers and farm workers are provided with financial incentives and resources for water conservation, reforestation, organic conversion, and environmental education. Some of the food items that you can find Fair Trade Certified are coffee, tea, cocoa, spices, fruits, vegetables, sugar, grains, nuts, oils, and honey. Enjoy the following recipes that feature many of these ingredients, and look for these items certified as Fair Trade at the store. TFL SOURCE “What Is Fair Trade?” http://FairTradeUSA.org, 2015
CHOCOLATE AND BANANA SMOOTHIE Reprinted, with permission of the publisher, from OPTIMUM HEALTH THE PALEO WAY © 2014 Claire Yates. Published by New Page Books, a division of Career Press, Wayne, NJ. 800-227-3371. All rights reserved.
10 minutes prep time + 12 hours activating time for nuts ■ serves 2
dGV 1 large ripe banana 1 Tbsp raw cacao powder 1 handful of activated (see Note) macadamia nuts, roughly chopped, plus extra, to garnish 2 c almond milk 1 small handful of cacao nibs 1. Place banana, cacao powder, macadamia nuts, and almond milk in a blender. Mix until well combined. 2. Pour into two serving glasses. Top with cacao nibs and reserved macadamia nuts. You can also sprinkle over some additional raw cacao powder instead of the cacao nibs. Kitchen Note: To activate the macadamia nuts, cover them in water and soak them for around 12 hours or overnight. Drain and rinse well, and then dehydrate them. If using a dehydrator, dehydrate according to the dehydrator’s instructions. If using an oven, spread out the nuts on baking trays lined with parchment paper and bake at your oven’s lowest temperature (150° to 200°) with the door slightly ajar, until crisp. After activating the nuts, store them in an airtight container in the fridge. Per serving: 90 Calories, 2 g Protein, 16 g Carbohydrates, 2 g Fiber, 4 g Total fat (1 g sat, 3 g mono), 1 mg Sodium, ★ Vitamin B6, C, Potassium
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TURKEY BURGERS WITH CORN-AVOCADO SALSA From the Taste for Life test kitchen
40 minutes prep time ■ serves 4
dn 1 lb lean ground turkey 2 tsp ground chili powder 1 tsp ground cumin Salt and freshly ground black pepper to taste 4 whole-wheat hamburger buns, split Corn-Avocado Salsa 1 c fresh or frozen corn, cooked and sliced from the cob (if using fresh corn) K of an avocado, peeled, pitted, and diced K c diced red bell pepper 1 Tbsp lime juice K tsp white wine vinegar N c chopped cilantro 4 whole-wheat hamburger buns, split 1. To make the burgers, mix together turkey, chili powder, cumin, and salt and pepper to taste in a large bowl. Form mixture into four patties. 2. Grill, pan fry, or broil patties until meat is cooked through. Set burgers aside. 3. To make the Corn-Avocado Salsa, gently toss corn, avocado, bell pepper, lime juice, vinegar, and cilantro together in a bowl. Season to taste with salt and pepper. 4. Place each cooked burger on a bun. Top with Corn-Avocado Salsa and serve. Per serving: 378 Calories, 26 g Protein, 33 g Carbohydrates, 4 g Fiber, 16 g Total fat (4 g sat, 7 g mono, 4 g poly), 444 mg Sodium, ★★★★★ Vitamin B3 (niacin), C, ★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B6, Folate, Iron, Phosphorus, ★ Pantothenic acid, Copper, Magnesium, Manganese, Potassium, Selenium, Zinc
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wisely chosen Short Grain Brown Rice
grains EDEN pastas, 24 of them, are one or a blend of two of these superlative organic grains. Each step in making the pasta contributes to and protects flavor, texture, and nutritional value. EDEN pasta is hand crafted at the Eden Organic Pasta Company, a Detroit landmark using traditional pasta making techniques and vintage Italian equipment continuously since 1923.
ÂŠ2015 Eden Foods 08023
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It’s Good to Feel Good
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QUINOA, BLACK BEAN, AND MANGO SALAD WITH LIME DRESSING From The How Can It Be Gluten Free Cookbook Volume 2 by the editors at America’s Test Kitchen ($26.95, America’s Test Kitchen, 2015)
45 minutes prep time ■ serves 6
dGnV 1K c prewashed white quinoa 2N c water Salt and pepper 5 Tbsp lime juice (3 limes) K jalapeño chili, stemmed, seeded, and chopped O tsp ground cumin K c extra-virgin olive oil L c fresh cilantro leaves 1 red bell pepper, stemmed, seeded, and chopped 1 mango, peeled, pitted, and cut into N-inch pieces 1 (15 oz) can black beans, rinsed 2 scallions, sliced thin 1 avocado, halved, pitted, and sliced thin 1. Toast quinoa in large saucepan over medium-high heat, stirring often, until fragrant and makes continuous popping sounds, 5 to 7 minutes. Stir in water and K teaspoon salt and bring to simmer. Reduce heat to low, cover, and simmer gently until most of water has been absorbed and quinoa is nearly tender, about 15 minutes. Spread quinoa onto rimmed baking sheet, let cool for 20 minutes, then transfer to a large bowl. 2. Process lime juice, jalapeño, cumin, and 1 teaspoon salt in blender until jalapeño is finely chopped, about 15 seconds. With blender running, add oil and cilantro and process until smooth and emulsified, about 20 seconds. 3. Add lime-jalapeño dressing, bell pepper, mango, beans, and scallions to cooled quinoa and toss to combine. Season with salt and pepper to taste. Serve, topping individual portions with avocado. Kitchen Tip: If you buy unwashed quinoa (or if you are unsure whether it’s washed), give it a rinse under cold water to remove its bitter protective coating (called saponin) and spread the grain out over a clean dish towel to dry before cooking. You can substitute red quinoa for the white quinoa without changing the cooking time; do not use black quinoa. This recipe features the delicate texture and nutty flavor of quinoa in a fresh-tasting salad hearty enough for a main course. The quinoa is toasted to bring out its flavor before adding liquid to the pan and simmering the seeds until nearly tender. The quinoa is spread over a rimmed baking sheet so that the residual heat will finish cooking it gently as it is cooled, yielding perfectly cooked and fluffy grains. Black beans, mango, and bell pepper lend the salad heartiness, bright flavor, and color. A simple but intense dressing with lime juice, jalapeño, cumin, and cilantro give this dish the acidity needed to keep its flavors fresh. Scallions and avocado are added for bite and creaminess. Per serving: 485 Calories, 12 g Protein, 52 g Carbohydrates, 13 g Fiber, 26 g Total fat (3 g sat, 18 g mono, 2 g poly), 8 mg Sodium, ★★★★★ Vitamin C, ★★★ Vitamin B6, Folate, Iron, Magnesium, ★★ Vitamin A, B1 (thiamine), Copper, Manganese, Phosphorus, Potassium, ★ Vitamin B2 (riboflavin), B3 (niacin), E, Zinc
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O CTO BER 2015 Untitled-3 1 REM_1_3_VT.indd 1 Untitled-2 11 Untitled-5 Untitled-13 TFL_1015_100_51_52_55.indd 55
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HERBS & HOMEOPATHY B Y R I C H WA L L A C E A N D M A R I A N O Ë L G R O V E S
MUSHROOMS FOR IMMUNITY GET READY FOR BATTLE MUSHROOMS ARE A HUMBLE FOOD SOURCE THAT IS SURPRISINGLY RICH IN MANY HEALTH BENEFITS. A TASTY MEAT ALTERNATIVE PACKED WITH PROTEIN, FIBER, AND B VITAMINS, THEY CAN BE USED IN SALADS FOR EXTRA PROTEIN OR DRIED AND ADDED TO TEAS OR SOUPS. MANY MUSHROOM SPECIES ALSO HAVE MEDICINAL USES, INCLUDING MAITAKE, SHIITAKE, AND LION’S MANE.
Meet the Mushrooms Research indicates that maitake (Grifola frondosa) mushrooms may have an antiviral action against the influenza virus. Another study of maitake mushrooms showed that an oral dose of MD-Fraction (a highly purified extract of maitake) was capable of inducing a systemic immune response, suggesting its use as a therapeutic agent in the management of patients with cancer. Shiitake (Lentinula edodes) mushrooms can be found in a store’s produce section as well as its supplement aisles. Long used for their beneficial effect on arthritis, diabetes, and high cholesterol, they also seem to possess immuneboosting effects, with some studies supporting their ability to thwart certain pathogens. One study found that consuming 5 or 10 grams of shiitake mushrooms daily improved markers of immunity, including improved cell growth and activation. Participants in the study also noticed a decrease in inflammation.
Wild chaga mushrooms are an excellent source of antioxidants used in traditional Eastern European medicine to fight bacteria, inflammation, and stomach distress. New research indicates they may have anti-cancer effects. Lion’s mane (Hericium erinaceus) is a mushroom species with anti-tumor properties and the ability to regulate immune functions. Even the common white button mushroom has been shown to enhance immunity. Researchers in one study discovered that certain compounds in white button mushrooms increased the activity of “natural killer” (NK) cells in laboratory animals. NK cells are an integral part of the immune system. Research indicates that white button mushrooms may aid in the development of adaptive immunity, which takes place in the presence of an antigen or pathogen. TFL
SELECTED SOURCES “Antiviral Properties of Basidiomycetes Metabolites” by A.V. Avtonomova and L.M. Krasnopolskaya, Antibiot Khimioter, 2014 ■ “Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity . . .” by X. Dai et al., J Am Coll Nutr, 4/14 ■ “Mushrooms Boost Immunity,” University of Florida Institute of Food and Agricultural Sciences, 4/16/15 ■ “Oral Administration of Soluble D–glucans Extracted from Grifola frondosa Induces Systemic Antitumor Immune Response and Decreases Immunosuppression in Tumor-Bearing Mice” by Y. Masuda et al., Int J Cancer, 7/13
O CTO BER 2015
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GLUTEN FREE FOCUS B Y E VA M I L O T T E
GET YOUR GRAIN ON WITH RICE! NATURALLY GLUTEN FREE, RICE HAS BEEN A STAPLE FOOD THROUGHOUT THE WORLD FOR THOUSANDS OF YEARS. THERE ARE MORE THAN 2,000 VARIETIES: ARBORIO, BASMATI, BLACK, JASMINE, MOCHI, RED, TEXMATI, AND WEHANI—JUST TO NAME A FEW! With its wonderful versatility, rice can be added to salads, soups, and entrees—even desserts. Here are a few recipes highlighting a food that is a staple in many a gluten-free pantry.
GINGER RICE PUDDING WITH RASPBERRY-LIME SAUCE From the Taste for Life test kitchen
50 minutes prep time ■ serves 6
dGnV 1 c Arborio (risotto) rice 4K c unsweetened coconut milk beverage 1 1-inch piece ginger, peeled and finely minced Finely grated zest and juice of 1 organic lime L c honey 1 tsp vanilla extract 3 c frozen raspberries V c water 3 Tbsp honey 1. Rinse rice under cold water. Drain and set aside. 2. Bring coconut milk beverage to a boil in a large pot. Add rice, ginger, and lime zest. Lower heat to a simmer. 3. Cook for 30 minutes, stirring every few minutes, until rice is soft and creamy and most of liquid has been absorbed. Remove from heat and stir in the L cup of honey and the vanilla. Taste and add more honey if a sweeter pudding is desired. Set mixture aside to cool. 4. Place frozen raspberries in a saucepan set over medium-low heat. Add water and the 3 tablespoons of honey. Cook for approximately 10 to 15 minutes, until raspberries soften and sauce forms. Remove from heat and stir in lime juice. 5. Serve pudding warm or at room temperature, topped with RaspberryLime Sauce. Per serving: 336 Calories, 5 g Protein, 67 g Carbohydrates, 9 g Fiber, 7 g Total fat (5 g sat), 165 mg Sodium, ★★★ Vitamin C, ★★ Manganese, ★ Copper, Magnesium, Potassium
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Enjoy these other gourmet oils from Ellyndale: Almond Oil Organic Canola Oil Organic Extra Virgin Olive Oil Rice Bran Oil For products, recipes and more visit EllyndaleFoods.com
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The healthy choice for an active lifestyle.
CHICKPEA AND RICE SOUP WITH A LITTLE KALE From Vegan with a Vengeance by Isa Chandra Moskowitz ($22.99, Da Capo, 2015)
45 minutes prep time+ 2 hours soak time for cashews n serves 6
dGV O c cashews, soaked in water for 2 hours or overnight* 2 Tbsp olive oil 1 medium-size yellow onion, thinly sliced Pinch of salt, plus 1 tsp, divided 3 cloves garlic, minced 1 tsp dried rosemary O tsp dried thyme Freshly ground black pepper O c uncooked rice, rinsed (see Kitchen Note) 3 ribs celery, thinly sliced 1 c carrot, diced chunky 5 c vegan low-sodium vegetable broth 1 (24-oz) can chickpeas, drained and rinsed (about 3 c) 4 c chopped kale Thinly sliced green onion, for garnish 1. Drain cashews and place them in a blender or food processor with 1 cup of fresh water. Blend until completely smooth, scraping sides with a spatula occasionally to make sure you get everything. This could take 1 to 5 minutes, depending on strength of blender.
Featuring the following attributes*: - High Protein -Gluten Free - No Sugar Added -No Cholesterol - Excellent Source of Fiber - No Trans Fats *Check individual flavor
2. Heat a stockpot over medium heat. Add oil and sautĂŠ onion, with a pinch of salt, for about 5 minutes, until translucent. Add garlic, rosemary, thyme, the 1 teaspoon of salt, and the black pepper to taste and sautĂŠ for 1 minute more. 3. Add rice, celery, and carrot and then pour in broth. Cover and bring to a boil. Once boiling, bring heat down to a simmer, add chickpeas, and let cook for about 15 more minutes, until rice is cooked and carrot is tender. 4. Add cashew cream and kale and simmer until kale is wilted, 3 to 5 more minutes. You may need to add water to thin the soup if it seems too thick. Taste for salt and seasonings and let sit for 10 minutes or so to allow flavors to marry. Serve topped with green onions. This soup thickens as it cools, so if you have leftovers, just thin with a little water when you reheat. *If you forgot to soak the cashews, have no fear. You can boil them for the same creamy effect. Just submerge in boiling water for 15 minutes, drain, and proceed.
Kitchen Note: Red rice also works in this recipe, but you can use whatever kind you like: basmati, wild rice, etc. Just note that brown rice will have a longer cooking time, so plan accordingly. Per serving: 442 Calories, 18 g Protein, 59 g Carbohydrates, 10 g Fiber, 17 g Total fat (3 g sat, 10 g mono, 3 g poly), 179 mg Sodium, HHHHH Vitamin C, K, Manganese, Molybdenum, HHHH Folate, Copper, HHH Iron, Magnesium, Phosphorus, HH Vitamin B3 (niacin), B6, Potassium, Zinc, H Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Selenium
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Dear Joyce, As you know, Cheerios are now gluten free. Hooray for you! And hooray for all the other folks out there with a gluten intolerance. I’m writing to let you know that you were the inspiration for this. You see, I noticed how much better you feel when you eat gluten-free foods. I also noticed how limited the gluten-free food options were out there, which is why I set out to do my part by making Cheerios gluten free. I thought, why should people with gluten issues be denied such deliciousness? They shouldn’t. So I’m pretty excited to tell you that the Cheerios varieties pictured below are now gluten free. I know! In my 51 years at General Mills, I can say this is by far my proudest moment. See, now it really pays to have a father-in-law who works for the company that makes Cheerios, right? Right.
Da Dad aka Phil
And for everyone else, look for the seal on the box and learn more at cheerios.com/glutenfree
© General Mills, Inc.
8/31/15 12:04 PM
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9/9/15 3:53 PM
Blocked up? Can't breathe?
continued from page 60
KITCHRI: RED LENTILS AND RICE WITH GOLDEN GARLIC PURÉE Reprinted with permission from The Seasonal Jewish Kitchen © 2015 by Amelia Saltsman, Sterling Epicure, an imprint of Sterling Publishing Co., Inc.
50 minutes prep time n serves 8
GnV 1 onion, chopped Kosher or sea salt and freshly ground black or white pepper 5 to 6 Tbsp avocado, grapeseed, or olive oil or butter or ghee, divided 5 Tbsp tomato paste, or K lb Roma or other sauce tomatoes, halved, seeded, and grated on the large holes of a box grater 4 or 5 c boiling water 2 c long-grain white or basmati rice 1 c tiny red lentils, picked over 10 cloves garlic Labneh, homemade (recipe follows) or store-bought, or plain Greek yogurt for serving
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1. In a wide pot large enough to hold all the ingredients, sauté onion with a little salt in 2 tablespoons of the cooking fat over medium-low heat until onion is golden, 7 to 10 minutes. Dissolve tomato paste and 1 to 2 teaspoons salt in the boiling water; if using fresh tomatoes, reduce water to 4 cups. The mixture should taste salty. Season to taste with pepper. 2. When onion is golden, add rice and lentils, raise heat to medium, and cook, stirring, to coat grains, about 1 minute. Stir in tomato liquid, cover, and bring to a boil over medium heat. Reduce heat to very low and cook until rice is tender, lentils have melted, and liquid has been absorbed, 15 to 20 minutes. Check now and again to make sure rice is not sticking to pot. Taste dish; if it needs salt, dissolve salt in a little hot water and add to pot. When rice-lentil mixture is done, place pot on a damp dish towel to steam and loosen rice. 3. To make garlic purée, push garlic cloves through a garlic press or mash with flat side of a large knife. You should have 1K to 2 tablespoons. In a small pot, heat remaining fat over medium-low heat. Add garlic and cook, stirring constantly, until pale golden, about 2 minutes. Remove from heat and continue stirring until mixture stops bubbling, about 1 minute.
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4. Stir garlic purée into lentil-rice mixture. Serve in bowls and top each serving with a dollop of labneh. Kitchen Note: If possible, use tiny red lentils, which are similar in size to French green lentils and have a creamier texture than the larger disk-shaped ones. Ghee is used in this recipe, but for a vegan version, use a healthful oil and skip the labneh. In summer, use fresh Roma or other meaty tomatoes in place of tomato paste. Per serving: 280 Calories, 7 g Protein, 47 g Carbohydrates, 6 g Fiber, 7 g Total fat (1 g sat, 5 g mono, 1 g poly), 210 mg Sodium, HHHHH Manganese, H Vitamin B1 (thiamine), B3 (niacin), B6, Magnesium, Phosphorus, Selenium
LABNEH Reprinted with permission from The Seasonal Jewish Kitchen © 2015 by Amelia Saltsman, Sterling Epicure, an imprint of Sterling Publishing Co., Inc.
10 minutes prep time + 6 hours drain time for labneh n makes 2 cups (serving size: V cup)
GnV 2 lb plain yogurt, either whole-milk or low-fat K tsp salt 1. Stir together yogurt and salt. Line a fine-mesh sieve with several layers of cheesecloth (or one layer of kitchen muslin) large enough so that ends overhang sieve. Rest sieve over a bowl. Spoon yogurt into sieve. Cover with ends of cheesecloth. Refrigerate for at least 6 hours or up to 24 hours. 2. Scrape labneh into a bowl, cover tightly, and refrigerate for up to 4 days. Discard whey or refrigerate it and use to thin and add tartness to soups. Per serving: 80 Calories, 7 g Protein, 10 g Carbohydrates, 1 g Total fat, 168 mg Sodium, HH Calcium
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