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Natural Beauty Antioxidants for beauty. page 39

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tasteforlife October 2017

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ONE-POT MEALS • GUT HEALTH • REV UP METABOLISM

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Ancient, natural superfood

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OCTOBER 2017

16

One-Pot Wonders

Whip up flavorful soups, stews, and more with less mess!

16

25

Gut Reactions

Explore the benefits of a well-balanced microbiome.

30

Meet Your Minerals

Many Americans are deficient—make sure you’re not one of them.

56

Breast Cancer Prevention Reduce your risk through diet.

departments 10 News Bites

Tips to ensure breast health • Updates on GMOs • Beetroot juice for endurance • Vitamin D3 and autism • More

20 Herbal Helpers

Essential oils can relieve digestion complaints.

34 Weighing In

Rev your metabolism, and drop those extra pounds. © DANIEL J. VAN ACKERE

20

30

39 Natural Beauty

Achieve a natural glow with vitamins.

62

42 Hot Products 44 Gluten Free Focus

Grown-up fare for Halloween celebrations.

51 Healthy Strategies

Learn ways to keep college weight gain in check.

52 Smart Supplements

Boost your mood, and more, with magnesium.

62 Healthy Planet

Conscious shopping starts with Fair Trade.

For more health & wellness resources visit

tasteforlife.com

www.

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

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64 Last Word /tasteforlifemag

/tasteforlifemag

@TasteforLife

/tasteforlife

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O CTO BER 2017

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EDITOR’S NOTE

Remembering No matter how much empathy you have, there are some things you can’t understand until you live through them. The loss of a parent is one of those things. It’s almost unimaginable until it happens. And then, as one of my friends said, you belong to a club you didn’t know about before. Caring for someone through their journey with cancer gives you membership into another type of club, one you would never choose but that changes you profoundly. My mother passed away recently after a 16-month battle with cancer. Words are inadequate to describe what the experience was like and how it changed and strengthened my family, although at times it felt as if we were being destroyed. I don’t have children, but it was through caring for my mother that I learned what unconditional love looks and feels like. I realized most of what we worry about doesn’t matter. That no matter how bad things get, we still have the opportunity to choose how we respond. How sometimes the only thing we can do for someone is show up and love them. I’ve realized how much of ordinary life is “the good stuff.” I had plenty of time to think about that over the past 16 months and while watching the photos of my mother on the large screen at her memorial. All those family obligations you may grumble about, whether it’s because of cost or time, those birthdays, barbecues, bridal showers, weddings, seemingly endless rounds of holidays. That’s the good stuff. Get out your camera, record some videos, and celebrate how good regular life can feel. Every day with the people you love is a good day. To your health,

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Managers Kim Willard, Christine Yardley Founder and Chief Executive Officer T. James Connell Editorial Advisory Board

Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

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

6 tasteforlife

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

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

O CTO BE R 201 7

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Natural, Effective, and Dentist Recommended Spry Toothpaste, Oral Rinse, and Gum are specially formulated, with xylitol, to work together for all day protection to brighten your smile. #sprysmile

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BABY WATCH

Pediatricians say NO JUICE FOR INFANTS The American Academy of Pediatrics (AAP) now recommends that children not drink juice before they are a year old. The group stated that juice could interfere with the milk or formula the infants need to consume. The AAP also cited tooth decay, potential weight gain, and a lack of fiber as detriments of fruit juice. The group advises limiting juice to ½ cup per day for ages 1 to 3; ½ to ¾ cup for ages 4 to 6; and 1 cup for ages 7 to 18. SOURCE “No Juice Before Age 1 Says New Advice from Pediatricians,” Tufts University Health & Nutrition Letter, www.NutritionLetter.Tufts.edu, 8/17

PREVENTIVE HEALTH

Take steps to ENSURE BREAST HEALTH October is Breast Cancer Awareness Month. The disease will affect one in eight women during her lifetime, according to the National Breast Cancer Foundation. The organization offers suggestions for lowering your risk: n About 30 minutes per day of moderate exercise like power walking can keep weight in check and boost the immune system. n A low-fat diet that includes a variety of fruits and green and orange vegetables will reduce your risk. High-fat foods can trigger estrogen production, which in turn might increase the likelihood of tumor growth. n Avoid smoking and excessive drinking of alcohol, both of which can raise the risk. Find out more at the foundation’s website: www.NationalBreastCancer.org/breast-cancer-faqs 10 tasteforlife

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eating cake again. No wishing required.

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LEGISLATION

GMO LABEL LAW update A recent poll showed that 90 percent of Americans want to know if their food has been genetically engineered. Legislation signed by President Barack Obama in 2016 mandated that the US Department of Agriculture (USDA) has until July 2018 to establish rules for the labeling of products that include genetically modified organisms (GMO), but many lawmakers are concerned that the present administration will approve weaker standards. In a recent letter to the secretary of agriculture, a group of Democratic representatives wrote, “As your department moves forward with implementation, we believe it is critical that USDA create guidelines that include all GMO foods and ensure GMO information is available to all Americans.” One option being considered is allowing manufacturers to disclose GMO content online instead of directly on packaging. That step would deter consumers who don’t have ready access to the Internet. SOURCE “Dems Push for Tough GMO Labeling Rule” by Sumner Park, http://TheHill.com/regulation, 8/11/17

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EATING RIGHT

Veg diet DOUBLY EFFECTIVE for weight loss A vegetarian diet was found to be nearly twice as effective for losing weight when compared to a conventional antidiabetic diet. The six-month study included 74 people with Type 2 diabetes. Participants on the vegetarian diet ate vegetables, grains, legumes, fruit, and nuts. Animal products were limited to a daily serving of low-fat yogurt. Those on the conventional diet followed the recommendations of the European Association for the Study of Diabetes. In addition to losing about twice as much weight (13 pounds compared to 7), those in the vegetarian group saw greater reductions in subfascial fat and intramuscular fat. Increased subfascial fat has been linked to insulin resistance in people with Type 2 diabetes. SOURCE “Vegetarian Diets Almost Twice as Effective in Reducing Body Weight, Study Finds,” Taylor & Francis Group, 6/12/17

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EXERCISE YOUR OPTIONS

T’ai chi may help PREVENT FALLS Participating in t’ai chi may help prevent falls in older adults. The improved balance and flexibility brought about by the exercise appears to be the key. Researchers looked at the results of 10 randomized, controlled trials that compared the effects of t’ai chi, physical therapy, and other forms of exercise on the risk of falls in older adults and other at-risk groups. T’ai chi lowered the rate of falls by 43 percent in studies that lasted less than a year, and by 13 percent over a longer term. SOURCE “T’ai Chi May Help Prevent Falls in Older and At-Risk Adults,” www. EurekAlert.org, 7/24/17

PEAK PERFORMANCE

Consider this ENDURANCE booster Beetroot juice appears to improve endurance and speed in male soccer players, according to a recent study. Earlier research had shown benefits for other athletes, including swimmers and cyclists. The players drank about 4.7 ounces of nitrate-rich beetroot juice (providing about 800 milligrams of nitrates per day) or an equal amount of nitrate-depleted juice for six days. Those who drank the nitrate-rich juice saw a 3.4 percent improvement on a high-intensity, intermittent running test compared to the other group of players. Their heart rates were also lower. SOURCE “Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players” by J. Nyakayiru et al., Nutrients, 3/22/17

DID YOU KNOW? “Autism symptoms—such as hyperactivity, social withdrawal, and others—improved significantly following vitamin D3 supplementation,” said the lead author of a recent study. Children ages 3 to 10 took the supplement for four months. The daily dosage varied based on a child’s weight. SOURCE “Randomised Controlled Trial of Vitamin D Supplementation in Children with Autism Spectrum Disorder” by K. Saad et al., Journal of Child Psychology and Psychiatry, 11/21/16

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EVERY NEEDS OMEGA-3s Powering the imaginations of kids everywhere.

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© DANIEL J. VAN ACKERE

B Y E VA M I L O T T E

W t o o n P d e e n r s O y meal of the d r e v e ay for

WHETHER FOR BREAKFAST, LUNCH, OR DINNER,

THE EASE OF ONE-POT MEALS IS UNDENIABLE. LESS MESS, FEWER SIMMERING POTS TO KEEP AN EYE ON,

AND A SIMPLE WAY TO PRESENT AND SERVE ARE JUST SOME OF THE REASONS THIS COOKING METHOD IS SO EXCITING. ENJOY THE EASE OF ONE-POT COOKING WITH THESE HEARTY RECIPES.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 6. 16 tasteforlife

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Chickpea Noodle Soup dnV From Vegan for Everybody by the editors at America’s Test Kitchen ($29.95, America’s Test Kitchen, 2017)

35 minutes prep time ■ serves 6

2 Tbsp vegetable oil 1 onion, chopped fine 3 carrots, peeled and sliced N inch thick 2 celery ribs, sliced N inch thick Salt and pepper 3 Tbsp nutritional yeast 2 tsp minced fresh thyme or O tsp dried 2 bay leaves 6 c low-sodium vegetable broth 2 (15 oz) cans chickpeas, rinsed 2 oz (K c) ditalini pasta 2 Tbsp minced fresh parsley 1. Heat oil in Dutch oven over medium heat until shimmering. Add onion, carrots, celery, and N teaspoon pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in nutritional yeast, thyme, and bay leaves and cook until fragrant, about 30 seconds.

Chili de Frijoles dGnV

(Bean Stew with Raw Cacao, Peppers, and Oregano) From Bowls of Goodness by Nina Olsson ($27.95, Kyle Books, 2017)

30 minutes prep time ■ serves 4

Olive oil 2–3 onions, finely chopped 3–4 garlic cloves, finely chopped 2 red bell peppers, finely chopped K–1 Tbsp chipotle or ancho chili powder or other chili powder (adjust heat to taste) 1K Tbsp dried oregano 1 Tbsp cumin 1 tsp paprika K tsp ground cinnamon 1 Tbsp brown sugar (or coconut sugar) 2 (14K oz) cans black-eyed peas 1 (14K oz) can diced tomatoes 1 tsp raw cacao powder (or cocoa powder) Salt and pepper To Serve Rice Fresh parsley leaves

1. Heat a large saucepan over medium-high heat and add a drizzle of oil. 2. Add onion and garlic and cook until onion is translucent. Add bell pepper and cook for another 3 to 4 minutes. Add herbs and spices (except cacao) and sugar. Stir with onion for 1 minute. 3. Add peas and tomatoes and stir. Simmer and reduce for 5 minutes. Remove from heat and mix in raw cacao. 4. Season with salt and pepper to taste and serve with rice, topped with fresh parsley. Coffee-Flavored Chili: For a fun twist and variation, add O cup freshly brewed coffee and let the chili reduce for a few minutes longer. It gives the chili an interesting extra-flavor dimension. The taste of coffee is more suitable for grown-ups than children. Kitchen Note: Cacao is a popular ingredient in savory Mexican dishes and it gives an interesting character to this stew. The clean and invigorating heat with the warming spices and herbs make this humble bean stew a comfort super bowl. Per serving: 469 Calories, 17 g Protein, 87 g Carbohydrates, 15 g Fiber, 7 g Total fat (1 g sat), 720 mg Sodium, ★★★★★ Vitamin C, K, Phosphorus, ★★★★ Vitamin B1 (thiamine), Magnesium, ★★★ Vitamin B6, Iron, ★★ Vitamin B3 (niacin), Potassium, Zinc, ★ Vitamin A, B2 (riboflavin), E, Calcium

2. Stir in broth and chickpeas and bring to a boil. Reduce heat to medium-low and simmer, partially covered, until flavors meld, about 10 minutes. 3. Stir in pasta, increase heat to medium-high, and boil until just tender, about 10 minutes. Off heat, discard bay leaves and stir in parsley. 4. Season with salt and pepper to taste, and serve. Kitchen Note: Umami-packed nutritional yeast adds a deep nutty and almost tangy flavor to this soup, helping approximate the flavor of traditional chicken broth in this vegan recipe. Per serving: 320 Calories, 16 g Protein, 47 g Carbohydrates, 13 g Fiber, 9 g Total fat (1 g sat), 421 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, ★★★★ Vitamin K, ★★★ Vitamin A, ★★ Phosphorus, ★ Vitamin C, Calcium, Magnesium, Potassium, Iron, Zinc

© 2017 NINA OLSSON

www.tas teforl i fe.com

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© CARL TREMBLAY

IT’S GOOD TO FEEL GOOD

continued from page 17

Overnight Three-Grain Breakfast Porridge dnV From Vegan for Everybody by the editors at America’s Test Kitchen ($29.95, America’s Test Kitchen, 2017)

15 minutes prep time + overnight sit time ■ serves 4

4 K K N K 2

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18 tasteforlife

K V 1K 3

c water c millet, rinsed c prewashed white quinoa c amaranth, rinsed tsp salt c unsweetened oat milk, plus extra as needed tsp ground cinnamon tsp ground nutmeg c (7K oz) blueberries Tbsp maple syrup

1. Bring water to boil in a large saucepan over high heat. 2. Remove pan from heat and stir in millet, quinoa, amaranth, and salt. Cover

saucepan and let sit at room temperature overnight. 3. Stir in oat milk, cinnamon, and nutmeg and bring to simmer over medium-high heat. Reduce heat to medium-low and simmer, stirring occasionally, until grains are fully tender and mixture is thickened, 8 to 10 minutes. 4. Stir in blueberries and maple syrup. Adjust consistency with extra oat milk as needed (porridge will thicken as it sits). Serve. Per serving: 346 Calories, 8 g Protein, 69 g Carbohydrates, 6 g Fiber, 5 g Total fat (1 g sat), 343 mg Sodium, ★★★★ Phosphorus, ★★★ Vitamin B2 (riboflavin), Magnesium, ★ Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, K, Calcium, Iron, Potassium, Zinc

Coconut Curry Lentils dGV From the Taste for Life test kitchen 55 minutes prep time ■ serves 6

2 3 1 1 N 2 1

Tbsp coconut oil cloves garlic, minced Tbsp curry powder bunch scallions, thinly sliced, divided c tomato paste c brown or green lentils (14K oz) can diced tomatoes Salt and freshly ground black pepper 1 (14 oz) can coconut milk

1. Heat coconut oil in a large saucepan over medium-high heat. 2. Add garlic, curry powder, and white and light-green parts of scallions to pan. Cook for 3 minutes. Add tomato paste and lentils. Cook for 2 minutes. Add diced

tomatoes and salt and pepper to taste. 3. Add 2 cups of water to the pan. Bring mixture to a boil over high heat. Reduce heat to medium-low and simmer for 20 minutes. 4. Add coconut milk to pan. Bring mixture to a simmer over medium-high heat. Reduce heat to medium and simmer, stirring frequently, 20 to 25 minutes, until lentils are tender. 5. Garnish with dark-green scallion tops. Per serving: 429 Calories, 19 g Protein, 48 g Carbohydrates, 9 g Fiber, 21 g Total fat (17 g sat), 301 mg Sodium, ★★★★★ Vitamin B1 (thiamine), K, ★★★★ Iron, ★★★ Phosphorus, ★★ Vitamin B6, C, Potassium, ★ Vitamin B2 (riboflavin), B3 (niacin), Magnesium, Zinc

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©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. ©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † 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. † 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.

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HERBAL HELPERS BY KELLI ANN WILSON

ESSENTIAL OILS FOR DIGESTION PLANT MEDICINE CAN PROVIDE RELIEF FOR COMMON AILMENTS DIGESTIVE ILLS ARE SURPRISINGLY COMMON—THE NATIONAL INSTITUTES OF HEALTH ESTIMATES THAT 60 TO 70 MILLION AMERICANS ARE AFFECTED BY DIGESTIVE DISEASES—AND TREATMENT CAN BE COSTLY. DIRECT MEDICAL COSTS RELATED TO DIGESTIVE DISEASES COST ABOUT $98 BILLION A YEAR IN THE UNITED STATES ALONE. EVEN TEMPORARY GASTROINTESTINAL DISTRESS CAN BE DISRUPTIVE SO IT’S IMPORTANT TO FIND AFFORDABLE, EFFECTIVE, AND SAFE TREATMENTS THAT WILL BRING RELIEF. SUCH A SOLUTION ALREADY EXISTS IN THE FORM OF ESSENTIAL OILS.

Play It Safe If you’re concerned that your skin may react to an essential oil, consider performing a “patch test.” A mixture of 1 drop essential oil and 1 teaspoon of carrier oil can be applied to the inside of the elbow, covered with a bandage, and left in place for 24 hours. If there is a reaction or if irritation occurs, wash with soap and water and then avoid future use of that oil.

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Essential Oils 101

Mix It Up

Essential oils are derived from a huge variety of plant sources around the world—from flowers and fruits to herbs and roots—and each plant’s oil has unique properties. Prized for their fragrance and their medicinal applications, essential oils have been used for thousands of years to treat a variety of ailments and remain popular today. When using topically (applied to the skin) essential oils should usually be mixed with a carrier oil—good choices include almond, grapeseed, and jojoba.

While individual essential oils are efficacious on their own, their healing power can be strengthened when they are blended with one another to target specific GI complaints. Try the following “recipes” recommended in Valerie Ann Worwood’s The Complete Book of Essential Oils and Aromatherapy ($26.95, New World Library, 2016). For constipation, try mixing 5 drops of peppermint, 10 drops of lemon, and 15 drops of rosemary oils together. From this mixture, add 3 drops to each teaspoon of carrier oil and massage (always clockwise) the lower abdomen—this can be done up to three times daily. When diarrhea strikes, blend 2 drops of cardamom oil with 3 drops of peppermint oil, and just a single drop of Roman chamomile oil, and dilute in a teaspoon of carrier oil. A small amount can be massaged over the entire abdomen up to three times daily. If heartburn is keeping you up at night, mix 2 drops of peppermint and 3 drops of cardamom oils in a teaspoon of carrier oil and rub a bit of the mixture onto the upper abdomen. Temporary abdominal pain may be relieved by blending 2 drops of ginger and 3 drops of geranium oils (for lower abdominal pain) or 1 drop of peppermint, 2 drops of Roman chamomile, and 3 drops of cardamom (for upper abdominal pain) with a teaspoon of carrier oil. Massage the blend in a clockwise direction over the painful area. Always see your doctor for any abdominal distress that persists or pain that increases in intensity. TFL

Three Key Oils When it comes to digestion, the stars of the show are ginger, peppermint, and cardamom oils. Let’s take a closer look at how each oil works to support healthy digestion and how they can be used together to provide even more relief. Ginger (Zingiber officinale) has antiinflammatory, analgesic, and soothing properties, which makes it an ideal ally in the fight again gastrointestinal distress. For bowel and stomach issues, mix 2 to 3 drops of ginger oil in an ounce of carrier oil and massage into the abdomen to calm muscle spasms, ease indigestion, and end flatulence. Peppermint (Mentha x piperita) essential oil has been the subject of several studies for its effect on irritable bowel syndrome (IBS). Research indicates that peppermint oil (taken internally via coated capsules) may provide significant relief from IBS symptoms, which can sometimes be less responsive to conventional treatments. Like ginger oil, it can relieve muscle soreness when used topically. Cardamom (Elettaria cardamomum) is a perennial herb of the ginger family, and its seeds contain powerful volatile oils that make up about 5 percent of the seeds’ mass. Cardamom seed oil is commonly used to relieve muscle spasms and cramps, which makes it helpful in treating GI issues. It also supports the digestive system by keeping acids, bile, and gastric juices flowing properly.

SELECTED SOURCES The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Nerys Purchon and Lora Cantele ($24.95, Robert Rose, 2014) ■ The Complete Book of Essential Oils and Aromatherapy by Valerie Ann Worwood ($26.95, New World Library, 2016) ■ “Digestive Diseases Statistics for the United States” National Institute of Diabetes and Digestive and Kidney Diseases, www.niddk. nih.gov, 11/14 ■ “Peppermint Oil,” National Center for Complementary and Integrative Health, https://nccih.nih. gov, 9/16

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FOOD FOR THOUGHT BY KELLI ANN WILSON

WARM UP TO HEALTH COLDER TEMPS MEAN IT’S TIME TO GET COZY WITH A GOOD BOOK!

The Ayurveda Way by Ananta Ripa Ajmera ($18.95, Storey Publishing, 2017) You may have heard about the many health benefits of yoga, but you might not be familiar with its sister science, Ayurveda—the world’s oldest healing system. The Ayurvedic “prescription” for health considers every aspect of a person—body, mind, and spirit—to holistically address everything from digestion to stress, and more. In her new book, certified Ayurveda health practitioner and author Ananta Ripa Ajmera offers 108 ways to incorporate Ayurveda into your everyday routine, seamlessly blending the wisdom of this ancient practice with modern lifestyles and concerns. Ajmera includes tips, recipes, breathing techniques, meditations, and more to help you make small changes that will lead to better health.

by Hillary Wright, MEd, RDN ($19.99, Ten Speed Press, 2017) Polycystic ovary syndrome (PCOS) is a surprisingly common hormonal disorder, especially among women of reproductive age—an estimated 14 million women in the US are affected by it. Linked to diabetes, heart disease, and infertility, PCOS cannot be cured, but it can be controlled. In the second edition of her guide to using diet and exercise to manage PCOS, nutritionist and registered dietitian Hillary Wright offers an update to her tried-and-true plan that includes everyday strategies, sample meal plans, shopping lists, and more. The new edition includes the latest research on PCOS as well as tips for using diet and exercise apps to help keep track of fitness goals.

Superfood Nuts

Probiotics for Health

by Connie Diekman, MEd, RD, CSSD, LD, FAND, and Vicki Chelf ($14.95, Sterling, 2017)

by Jo A. Panyko, BS, MNT ($12.99, Simon and Schuster, 2017)

There’s a lot to love about nuts! Packed with protein, fiber, and omegas, they have a distinctive crunch that satisfies the appetite and enhances many recipes. Over the years, nuts have ascended to superfood status due to their superior health benefits. Connie Diekman, former president of the Academy of Nutrition and Dietetics, and award-winning chef Vicki Chelf have combined forces to create this authoritative guide to nuts— almonds, cashews, macadamias, pecans, pistachios, walnuts, and more—including more than 75 recipes and helpful tips to encourage us to incorporate more of these superfoods into our diets. Superfood Nuts includes the latest research on the role of nuts in fighting cancer, as well instructions for maximizing nuts’ nutritional content.

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The PCOS Diet Plan, Second Edition

Probiotics are one of the superstars of the natural health arsenal. Their antimicrobial and anti-inflammatory properties help battle chronic conditions including cancer and heart disease, as well as common ailments like allergies, colds, flu, and infections. Nutritional therapist Jo A. Panyko offers 100 ways to make use of the powerful health benefits of probiotics—everything from clearing blemished skin to boosting weight loss and brain function—in this informative new guide. Showcased in an easy-to-use, numbered format, Panyko’s advice incorporates the latest research to bring readers a cure for what ails them. Much like probiotics themselves, this book’s compact size makes it the perfect go-anywhere companion. Those looking for safe, natural relief may find just what they need in Panyko’s science-based approach.

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BY JANE EKLUND

GUT REACTIONS KEEP YOUR MICROBIOME IN BALANCE

That 25 or so feet of small and large intestines that we all carry around inside us, also known as the gut? It’s home to literally trillions of bacteria, some 300 to 500 different strains, and we’re learning more and more all the time about the ways they are tied into our physical and mental health.

Meet Your Microbiome If you pay attention to trends in health research, you’ve probably heard the buzz about the gut

FORGET SPACE BEING THE FINAL FRONTIER. HUMANS HAVE A UNIVERSE INSIDE THEM THAT SCIENTISTS ARE STILL LEARNING ABOUT.

microbiome and the role it plays in human health. But what, exactly, is the microbiome? Think of it as the community of bacteria living in your digestive system—those trillions of micro-organisms and their genetic material. You are host to a unique combination of bacteria, determined by both your mother’s microbiome when you were born and by your diet and lifestyle. A hot-off-the-press study in the scientific journal Nature calls the microbiome “an ecosystem on a

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leash.” Organisms that are dependent on a host (your gut bacteria are the organisms, and your body is the host) “commonly evolve to compete within the host ecosystem, while hosts evolve to keep the ecosystem on a leash,” the authors wrote.

The Gut Bacteria Balancing Act When they’re out of balance, all of those competing micro-organisms can do a lot more than give you a bellyache. Research is finding potential connections between gut bacteria and diseases, including not just colitis, Crohn’s, inflammatory bowel, and colon cancer, but also obesity, Type 2 diabetes, rheumatoid arthritis, heart disease, anxiety, depression, and autism. New studies are emerging that link the microbiome to an everwidening group of health conditions—and to ways to manage those conditions. Among the most recent findings is a study that suggests a particular type of gut bacteria is the cause of an inherited defect that causes blood-filled bubbles to form in the brain, leading sometimes to stroke or seizures. Human trials are under way, and they may point to a treatment of antibiotics and fecal transplant. Other just-published research indicates that probiotic bacteria found in common fermented foods—kimchi, pickles, and other fermented vegetables—can dramatically reduce the risk of sepsis in newborn babies. The blood infection kills more than 600,000 newborns each year. In a study done in rural India, sepsis infection in infants and deaths resulting from it dropped by 40 percent when the infants were given probiotics—and, surprisingly, other infections dropped as well, including those in the lungs.

Be Proactive What does this all mean for your personal health and your family’s health? While there’s clearly much more to be learned about the microbiome and its affect on the human body, health-conscious people can be proactive by working to keep their own gut bacteria in balance. This can be done by incorporating prebiotics, probiotics, and digestive enzymes into your meal and supplement routine. Prebiotics: Prebiotics aren’t gut bacteria. Rather, they are types of fiber that encourage the

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growth of helpful bacteria in the gut. You can find them in certain foods, including Jerusalem artichokes, garlic, onions, asparagus, bananas, oats, apples, cocoa, and flaxseeds. You can also find prebiotics in supplement form, sometimes on their own and sometimes combined with probiotics. Probiotics: Probiotics are friendly bacteria that are identical or similar to the bacteria in your gut. Supplementing with probiotics can help keep the “unfriendly” bacteria in check. You can find them in dairy products including some yogurts and cheeses, kefir, and lactobacillus milk, and in fermented foods such as sauerkraut and kimchi. Probiotics come in capsule form, too, with a large variety of products offering various combinations of bacterial strains. The Mayo Clinic suggests starting with a supplement that includes a mix of Lactobacillus and Bifidobacterium probiotics, as those strains are found in the human gut. Digestive enzymes: There are three types of digestive enzymes: Proteolytic enzymes for digesting protein, lipases for digesting fat, and amylases for digesting carbohydrates. They are also used, generally together, in treating different conditions including pancreatitis and indigestion. All can be found in supplement form. Be sure to consult with your healthcare practitioner before starting a regimen of digestive enzymes.

Stay Tuned The upshot? We’re learning more and more all the time about the inner universe of the gut. There are already plenty of good reasons to consider ways to boost the friendly bacteria that live in our digestive tracts, and as scientists delve deeper and deeper into the microbiome, there are likely to be many more. TFL SELECTED SOURCES “The 19 Best Prebiotic Foods You Should Eat” by Arlene Semeco, HealthLine.com, 6/8/16 ■ “A Baffling Brain Defect Is Linked to Gut Bacteria, Scientists Say” by Gina Kolata, New York Times, 5/10/17 ■ “Digestive Enzymes,” Michigan Medicine, UofMHealth.org ■ “The Evolution of the Host Microbiome as an Ecosystem on a Leash” by K.R. Foster et al., 8/2/17; “Microbiome,” Nature, www.Nature.com ■ “Health Focus Shifts to Gut Microbiome and Nurturing ‘Good’ Bacteria” by Peg Moline, Los Angeles Times, 3/7/15 ■ “The Intestines: Picture, Function, Location, Parts, Definition, and Conditions” by Matthew Hoffman, 3/14/17; “What Your Gut Bacteria Say About You,” www.WebMD.com ■ “Probiotic Bacteria Could Protect Newborns from Deadly Infection” by Michaeleen Doucleff, National Public Radio, 8/16/17 ■ “What Are Probiotics?” by Mayo Clinic Staff, MayoClinic.org, 4/14/17

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ANCIENT NUTRITION IS BONE BROTH THE MISSING LINK TO YOUR HEALTH? For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health” today, even though it is centuries old. Could it be the missing link that you’ve been searching for?

CELEBRITY TREND DU JOUR

PERFECT FOR PALEO LIVING

One thing that actors, professional athletes, executives and television personalities all have in common are high-performance lifestyles. So it is little wonder that the media seems to be reporting almost daily on the celebrities that are making bone broth a central component of their health and fitness program.

Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following a Paleolithic-inspired eating and lifestyle program. And its not just weekend warriors and hardcore fitness advocates that are contributing to the growth. Recent statistics indicate a wider demographic of people is ”going Paleo” and estimate that 54% are women and 76% are college educated. The world of health and fitness is often dominated by fads and trends; however, all the data suggests that this is a modern-day phenomenon, based on ancient wisdom, that is not going away any time soon.

You will also see bone broth very well represented if you take a stroll down the aisle of your local bookstore and a surprising number of “broth cafes” have opened up in New York City as people are trading in their morning cup of coffee for the benefits that bone broth can deliver!

WHY ALL THE HYPE? Bone broth is typically rich in protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing in diet. These vital nutrients support a wide range of health benefits and body systems including: Healthy detoxification, gut and immune system†

Healthy and vibrant skin, hair and nails†

Healthy joints and lean muscle mass†

Metabolism and a healthy weight†

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BONE BROTH

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BY V I C TO R I A D O L BY TO E WS , M P H

Meet Your Minerals both major and trace minerals play their part

Your body needs more than a dozen minerals for optimal health. These essential minerals are divided into two groups: “Major” minerals and “trace” minerals. The major minerals, such as calcium, magnesium, and potassium, are needed in gram amounts daily. The trace minerals, such as iron, selenium, chromium, and iodine, are needed in only milligram—or even microgram— amounts each day. The small quantities in no way reflect a lack of importance. Inadequate intake of trace minerals can be just as devastating as inadequate intake of minerals from the major class.

Get to know two major minerals (calcium and magnesium) and two trace minerals (iron and iodine) better here.

Bone Up on Calcium

Are you eating enough calcium-rich kale? Probably not, since just about half of all US adults fail to get the recommended amount of calcium through their food choices. Elementary-age kids, teen girls, and older continued on page 33

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women are likely to miss the mark with this bone-building mineral. It’s old news that calcium shines when it comes to building bones, but getting plenty of this mineral brings other benefits, including: ■ reduced blood pressure, ■ better cholesterol numbers, ■ lower likelihood of preeclampsia in pregnancy, and ■ less chance of colon cancer. Still not convinced that a calcium-rich diet or calcium supplements are for you? Consider the link between this mineral and body weight. New research suggests that a woman’s body fat might go down as calcium intake goes up. Dairy foods continue to be a primary source of dietary calcium, but other potential calcium sources include tofu (check labels for one processed with calcium), calciumenriched orange juice, sardines or salmon canned with bones, almonds, kale, broccoli, or bok choy. In supplement form, calcium is most efficiently absorbed when taken in doses of 500 milligrams (mg) or less at a time. Plan to take calcium supplements with a meal. Calcium and iron compete for absorption so take calcium and iron supplements at different times, preferably one to two hours apart.

Mighty Magnesium

Magnesium is another heavy hitter when it comes to major minerals, playing a vital role in hundreds of enzymes and thousands of the body’s metabolic interactions. As with calcium, most people fail to

get enough of this mineral in their diet—and intake is trending downward. Magnesium offers health benefits for nearly anyone, including a reduced risk of Type 2 diabetes, heart attack, hypertension, and stroke. Those with mild anxiety have been shown to get relief from magnesium supplementation. Women supplementing with magnesium have a lower risk of PMS and some women find relief from menstrual-related migraines. Don’t count on a daily multivitamin/mineral to cover your magnesium needs. This is because magnesium is a bulky nutrient and there simply isn’t enough room for the amount of magnesium your body needs in the average multi. A separate supplement of magnesium alone—or one combined with other minerals—makes sense if you want extra magnesium.

Iron for Energy and More Iron plays a significant role in many body functions, including transporting oxygen through the bloodstream and into the cells. Too little iron and you’ll starve your body of both oxygen and energy. Early symptoms of iron-deficiency anemia include fatigue, headaches, and lethargy. Many athletes have inadequate iron intake, which can impair performance; supplementation can be valuable. Iron also plays a role in immunity. Optimal iron intake bolsters resistance to colds, infections, and disease. Although inadequate iron intake

is a common concern, too much iron may also be associated with health problems, including stomach and intestinal cramps, nausea, and constipation.

Learn About Iodine

Over the past half-century, the iodine intake of the average American has plummeted by 30 to 50 percent, shares Jacob Teitelbaum, MD, health author and director of the Practitioners Alliance Network. Table salt is often fortified with iodine, but Americans have cut back on it (which is overall a good thing), so iodine intake has suffered. In addition, flour is no longer fortified with iodine. Flour now contains bromine rather than iodine and bromine may block iodine, says Dr. Teitelbaum. When there’s too little iodine, symptoms related to poor thyroid function can develop, such as fatigue, muscle pain, weight gain, constipation, cold intolerance, and infertility. “In addition, iodine deficiency may be a significant factor in increasing breast cancer risk,” Dr. Teitelbaum says. “Research has shown that women with breast cancer have lower iodine levels, consistent with iodine’s important role in healthy breast function.” Dr. Teitelbaum suggests taking a multivitamin/mineral with at least 200 micrograms (mcg) of iodine. TFL Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Calcium,” NIH Office of Dietary Supplements, https://ods.od.nih.gov, 11/17/16 ■ “Calcium and Vitamin D Improve Cholesterol in Postmenopausal Women,” The North American Menopause Society, www.EurekAlert.org, 3/5/14 ■ “Effect of Increasing Dietary Calcium Through Supplements and Dairy Food on Body Weight and Body Composition: A Meta-analysis of Randomised Controlled Trials” by A.O. Booth et al., Br J Nutr, 10/14/15 ■ “The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review” by N.B. Boyle et al., Nutrients, 4/26/17 ■ “How Much Is Too Much?” Environmental Working Group, www.EWG. org, 6/19/14 ■ “Iron Deficiency in Sports—Definition, Influence on Performance and Therapy” by G. Clenin et al., Swiss Med Wkly, 10/29/15 ■ “Menstrual Migraine and Treatment Options: Review” by K. Maasumi et al., Headache, 2/17 ■ “Nutrition and Healthy Eating” by Katherine Zertasky, www.MayoClinic.org ■ Personal communication: Jacob Teitelbaum, 7/17 ■ “Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated?” by A. Rosanoff et al., Nutr Rev, 3/12

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WEIGHING IN B Y L I S A P E T T Y, M A , R O H P

TIPS TO AVOID TIPPING THE SCALES HOW TO REV UP METABOLISM HAVE YOU FOUND THAT AUTUMN ISN’T THE ONLY THING THAT CREEPS UP ON YOU UNEXPECTEDLY? IF YOU’RE WONDERING WHERE THE EXTRA WEIGHT CAME FROM, HERE ARE A FEW UNEXPECTED POSSIBILITIES—AND SOME TIPS FOR ZIPPING INTO YOUR COOL-WEATHER WARDROBE.

You’re Undernourished

It’s Stress Weight

It may seem counterintuitive if you’re carrying extra pounds, but it’s possible that you’re not eating a sufficient amount of food. You may also be choosing foods that don’t provide adequate nutrition. As a result, your body prompts you to get those specific nutrients. You mistake the request as an excuse to fill up on your favorite snack food. If you have a tendency to skip meals or pick at your food, make a concerted effort to eat a source of lean protein (nuts, seeds, eggs, cheese) and healthy fats and fiber (fruits, vegetables) every few hours. Consider starting your day with a green drink to front-load your nutrients. You may experience fewer cravings for snack foods later in the day. Include fish oil or fish oil capsules in your morning beverage. Most of us are deficient in omega-3 fatty acids—an important reason to supplement, since research shows that EPA and DHA boost metabolism and promote healthy weight.

There’s a reason you find your hand in the proverbial cookie jar at the end of a rough day! The stress hormone cortisol is known to increase appetite, and laboratory studies show that fats and sugars appear to reduce the release of stress hormones. But stress also serves up a double scoop of weight sabotage: Not only do some of us head for chocolate cake when we’re experiencing chronic stress, but we also may do so at the expense of more nutrient-dense, metabolism-boosting fruits and veggies. It makes sense that helping to calm your stress response without downing a pint of ice cream will be good for your waistline. Along with stress-busting exercise and relaxation techniques including meditation or time in nature, consider adding herbal Rhodiola rosea to your waist-management program. continued on page 37

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© Rod Luey - Fotolia.com

When it comes to Healthy Digestion… Benefit from some Extra Help. *

Pass the Papaya! When your favorite foods leave your digestive tract feeling like it has one too many twists in it, smooth out the road with Chewable Papaya Enzyme from American Health.® * Papaya Enzyme naturally aids in the breakdown of food into the component nutrients our bodies need, whether it’s protein for muscles, fat for fuel, or carbohydrates for energy.* So go ahead and give your digestion some well-deserved help from the perfect “after meal” supplement® ... 100% Natural Papaya Enzyme from American Health!* Available at health, natural food and vitamin specialty stores.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. ©2017 American Health, Inc.

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In an open-label experiment, men and women took a daily dose of 400 milligrams (mg) of R. rosea for 12 weeks and reported improvements in stress complaints including fatigue, low mood, and no zest for life. Symptoms often improved after one week of treatment. Switch out your daily coffee for a cup of L-theanine tea. Antioxidant L-theanine is an amino acid that helps to amp up the neurotransmitters serotonin and dopamine. It also has the ability to counteract the stimulatory effects of caffeine.

Good Gut Your GI tract is home to more than 100 trillion microbes, collectively known as the microbiota. New research has linked our microbiota to our waistlines. Scientists have established that there is a mutually dependent relationship between diet, microbiota, and weight. There is some evidence that the microbes in people who have obesity are more effective at harvesting energy from food and less effective at expending it. People with obesity also have a less diverse microbiome, which suggests that there is a reduced ability to restore bacterial balance in the GI tract—especially in the presence of an obesogenic diet. Including human strains of probiotics in your supplement routine may be helpful to balance your bacteria and whittle your middle. Researchers found that women who took Lactobacillus rhamnosus for 12 weeks along with a moderate restriction in calorie intake lost approximately ten pounds each compared to women in the placebo group who lost around six pounds each. TFL

it’s not enough to be natural... it also has to work.

Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an awardnominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca. SELECTED SOURCES “L-Theanine: A Potential Multifaceted Natural Bioactive Amide as Health Supplement” by R. Adhikary and V. Mandal, Asian Pacific Journal of Tropical Biomedicine, 8/19/17 n “Multicenter, Open-Label, Exploratory Clinical Trial with Rhodiola rosea Extract in Patients Suffering from Burnout Symptoms” by S. Kasper and A. Dienel, Neuropsychiatric Disease and Treatment, 3/22/17 n “Obesity and the Gastrointestinal Microbiota: A Review of Associations and Mechanisms” by C. Graham et al., Nutrition Review, 6/15 n “The Role of Sleep in the Regulation of Body Weight” by D. Leger et al., Molecular and Cellular Endocrinology, 12/15/15 n “Shaping the Stress Response: Interplay of Palatable Food Choices, Glucocorticoids, Insulin and Abdominal Obesity” by J.P. Warne, Molecular and Cellular Endocrinology, 3/5/09 n “Weight Gain by Gut Microbiota Manipulation in Productive Animals” by E. Angelakis, Microbial Pathogenesis, 5/17

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NATURAL BEAUTY BY KARIM ORANGE

ANTIOXIDANTS FOR BEAUTY LOOK YOUR BEST WITH SKIN-SUPPORTIVE VITAMINS VITAMINS ARE IMPORTANT FOR ACHIEVING A HEALTHY GLOW THAT RADIATES FROM THE INSIDE OUT. YOU ARE WHAT YOU EAT! EATING HEALTHY FOODS RICH IN NUTRIENTS AND ANTIOXIDANTS WILL REFLECT A BEAUTIFUL YOU IN THE MIRROR. HERE ARE SOME SPECIFIC VITAMINS AND THE ROLE THEY PLAY IN BEAUTY FROM THE INSIDE OUT.

Start with the Basics If you cannot give your skin all the anti-aging nutrients it needs through diet, consider adding a whole-food-based supplement to your daily regimen. When choosing topical products for your skin, choose products and brands that contain the same ingredients as skin-friendly foods. For example, if you’re trying to combat dark spots, pick a cream enriched with vitamin A. If your skin is dry, try a vitamin E oil. With proper diet and organic skin care, you are on the path to a healthy glow! ■ Vitamin A: Great for skin overall, but especially if dark spots are your issue. An intake of vitamin A in your diet goes a long way toward anti-aging. Vitamin A–rich foods include sweet potatoes, dark green leafy veggies, carrots, dried apricots, and butternut squash. If you choose to supplement your diet with vitamin A, the US Food and Drug Administration recommends a daily value for adults of 5,000 IU. ■ B Complex: B vitamins work together and include niacin, thiamine, folate, riboflavin, B6, B12, biotin, and pantothenic acid. A

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deficiency can produce unsightly symptoms such as rashes, uneven complexion, wrinkles, dry skin, and cracked lips. B complex–rich foods include dark green leafy veggies, nuts, chicken, fish, eggs, bananas, lentils, and avocados. Niacin (B3) has specifically been shown to reduce redness. It also helps clear up acne and increases hydration. This is a great nutrient for a variety of skin issues, including dry skin and rosacea. Tuna and chicken are packed with B3. Other great sources are parsley, cantaloupe, and kale, so think about adding these to your morning smoothies. ■ Vitamin C: This is a skin superhero! It is a powerful antioxidant that helps the body produce collagen. Collagen is a key factor in beauty and anti-aging. It is the glue that holds the skin together. Collagen production begins to decline after age 25, so it needs all the help it can get. Vitamin C can be found in citrus fruit, cauliflower, and red bell peppers (choose organic, if possible). ■ Vitamin D: Sometimes called the sunshine vitamin, it is produced when you are in the sun. Symptoms of eczema and psoriasis have been known to respond well to a daily dose of D. Acne also responds to vitamin D absorption by decreasing oil production in skin cells. ■ Vitamin E: This antioxidant helps the body reduce the effects of the harmful rays of the sun. It is also an anti-inflammatory that helps with healing wounds and improving dry skin. Consider adding almonds, Swiss chard, kale, and avocado to your diet to get your fill of this important nutrient. ■ Vitamin K: Used to clot blood, K is an antioxidant that helps combat free radicals (a major cause of aging). Vitamin K helps reduce redness and heal bruised skin. Foods rich in K include kale, broccoli, cabbage, and natto (fermented soy). ■ Water: While not a vitamin, water helps your body function properly and can enhance the absorption of vitamins. Aim for at least eight glasses daily. TFL SELECTED SOURCES “5 Best Vitamins for Beautiful Skin,” www. Prevention.com, 12/11/13 ■ “Eczema,” www.VitaminDCouncil.org ■ “Skin Protection Effects of Vitamin E” by Robert Goldfaden and Gary Goldfaden, www.LifeExtension.com, 8/12 ■ “Vitamin A,” National Institutes of Health, www.ods.od.nih.gov, 6/5/13 ■ “Vitamin C and Skin Health,” Linus Pauling Institute Micronutrient Information Center, Oregon State University, http://lpi.OregonState.edu ■ “Vitamin D and the Skin . . .” by W.Z. Mostafa and R.A. Hegazy, J Adv Res, 11/15

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Kids everywhere love Nordic Naturals’ strawberry-flavored Children’s DHA, made exclusively from Gold Standard Arctic Cod Liver Oil, and rich in the omega-3 DHA that is essential for brain function.

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Saline sprays alone can be drying to the nasal passages. Adding xylitol helps ensure that beyond cleansing, Xlear Sinus & Nasal Spray also moisturizes and protects delicate tissues.

Simply Energy Powder from Bluebonnet Nutrition is a whole food structure-function blend of herbal extracts, amino acids, and electrolytes to help the body generate a wholesome surge of pure energy.

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Children’s Probiotics

Protein Plus

Probiotic Kidstiks from American Health are an easy way to give kids the probiotics they need to support their immune health—non-GMO and vegetarian with five billion multistrains per packet.

Get the benefits of Bone Broth Protein and Turmeric in a convenient mix from Ancient Nutrition that delivers protein, organic turmeric, collagen type II, glucosamine, chondroitin, and more in each serving.

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Immunity Spray Mushroom Wisdom’s Maitake D-Fraction Pro 4X EZ Spray is a full strength, easy-to-use, fast-acting spray grounded in immune-support research.

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Fair Trade Treat Each candy coated piece of Good Day Chocolate includes all-natural, nonGMO, pharmaceutical grade nutraceuticals and fair trade dark chocolate or milk chocolate.

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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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HEALTHY FAMILY BY JESSICA RICARD

SAVE YOUR KIDS’ VISION TAKE PROACTIVE STEPS FOR EYE HEALTH IT’S THAT TIME OF YEAR WHEN KIDS ARE BUSY WITH FALL SPORTS—MANY OF WHICH PUT THEM AT GREATER RISK FOR EYE INJURIES. ALONG WITH EXERCISE AND TEAMWORK COMES SUN EXPOSURE AND, DURING DOWNTIME, SCREEN EXPOSURE AS WELL. READ AHEAD FOR BEST PRACTICES IN PROTECTING CHILDREN’S EYES DURING THIS TIME OF YEAR.

Sports Protection Eye injuries are a leading cause of vision loss in the US. Of the 600,000 eye injuries that occur each year, more than one third of them happen to children, many of whom play lacrosse, hockey, tennis, or basketball. But how many kids wear eye protection while they’re on the field? Surprisingly, only about 15 percent. Just because a sport requires a protective helmet doesn’t mean that the eyes are protected. To protect your child’s eyes both during and after competition, The Vision Council suggests protective eyewear made of polycarbonate material. For a sport like hockey, sports safety glasses can be purchased and worn in addition to a helmet or facemask. If the sport is being played outdoors, consider safety glasses with ultraviolet (UV) protection.

Screen Protection Nowadays, children are used to technology always being within arms’ reach. It’s a staple of daily life, both at home and at school. Seventy-two percent of parents of children under 18 say their kids spend more than two hours per day in front of a screen, whether it be a television, computer, iPad, smart phone, Kindle . . . the list goes on. Technology dependence has become an epidemic, and many kids are developing digital eye strain before they learn to walk. Headaches, neck or shoulder pain, dry or strained eyes, and/or a reduced attention span are all symptoms of digital eye strain. Encourage your children to keep a 20- to 40-inch distance from screens. Taking frequent breaks, such as looking away to focus on a different object and then refocusing, can also help reduce effects. TFL SELECTED SOURCES “Digital Eye Strain”; “Sports Protection,” www.TheVisionCouncil.org ■ “Sports and Your Eyes,” National Eye Institute for Kids, https://nei.nih.gov/ ■ “Computer Workstations eTool,” United States Department of Labor, Occupational Safety and Health Administration, www.osha.gov

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GLUTEN FREE FOCUS B Y L I S A FA B I A N

Butternut Squash Cheese Fondue dGV From Bowls of Goodness by Nina Olsson ($27.95, Kyle Books, 2017)

45 minutes prep time ■ serves 6 as a side dish

2-3 lbs mixed raw vegetables (radishes, cucumber, cauliflower florets, bell peppers, cherry tomatoes)

A HALLOWEEN FEAST IT’S TIME TO TREAT THE ADULTS WHO SAYS HALLOWEEN’S JUST FOR KIDS? CELEBRATE THE FLAVORS OF THE SEASON WITH THESE HEALTHY DISHES. BETWEEN VISITS FROM TRICK-OR-TREATERS, FEAST ON A MEAL OF ROASTED PUMPKIN SALAD, FUN-TOEAT DAIRY-FREE FONDUE, AND CHOCOLATEY GLUTEN-FREE BROWNIES.

Butternut Squash Sauce 2 lbs butternut squash, peeled, seeded, and cut into small wedges 3 Tbsp olive oil, plus additional for greasing unbleached parchment paper Salt Handful of sage leaves, chopped 1 (14 oz) can coconut milk L c nutritional yeast 1 Tbsp paprika 1 tsp Dijon mustard Juice of 2 lemons 4 garlic cloves, crushed Black pepper 1. Preheat oven to 400°. 2. Prepare crudités by cleaning and cutting vegetables to desired size. 3. Put butternut squash wedges on a baking sheet lined with parchment paper. Drizzle with the 3 tablespoons of oil and sprinkle with salt and sage.

D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian

4. Roast for 25 to 30 minutes and remove from oven. Blend squash with rest of sauce ingredients in a food processor, adding enough water to achieve desired consistency.

For a guide to nutrition breakdowns, see page 6.

5. Serve with crudités. You can also dip in your choice of gluten-free bread, of course. Kitchen Note: Butternut squash with paprika, garlic, and nutritional yeast makes a delicious, cheesy sauce. It’s so easy to make, and you can vary the crudités according to the season. If you don’t own a fondue set that will keep the butternut cheese sauce warm while dipping, heat the sauce and serve it hot in a bowl. Per serving: 374 Calories, 14 g Protein, 40 g Carbohydrates, 13 g Fiber, 23 g Total fat (14 g sat), 60 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, C, K, ★★★ Iron, Magnesium, Potassium, ★★ Vitamin E, Phosphorus, Zinc, ★ Calcium

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Relieve Your Anxiety and Stress …Fast! *†

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Energy In The Body WHAT IS ENERGY? Funk & Wagnall’s New International Dictionary defines energy as the “power by which anything acts effectively to move or change other things or accomplish any result.” Put another way, it is the ability to do work or to move mass. It’s an interesting observation that energy and mass can neither be destroyed nor created, but each can be converted into the other. Energy takes many forms: potential, kinetic, radiant, physical or chemical, to name a few. Energy production in the body is a chemical process that occurs in every single cell, generated by a structure called the mitochondria. Think of it as “the little engine that could.” To accomplish this task, the cells need fuel to produce a lively and energetic feeling in the body. That fuel is glucose, a sugar extracted from foods through a chemical process called metabolism.

THAT “LOW” FEELING Nutritional and naturopathic counselors often hear complaints from their clients about low energy levels. Clients report that their normal daily routines have become “chores,” and some chores are simply avoided because they require too much effort. Yet, those very projects and deeds may be vital to that person’s life or lifestyle. That’s why it’s important to look at energy and its role in the body. There are, of course, many reasons why a person would experience low energy levels. Examples include physically or mentally stressful situations, poor dietary habits (like eating only fast-foods) and missing meals altogether. Low food-intake, combined with poor nutritional habits, may deprive the body of adequate amounts of nutrients essential for energy production. michaelshealth.com These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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GIVES YOUR FACE A PICK-ME-UP

© NASSIMA ROTHACKER

The World’s Best Buckwheat Brownies GV From The Wholefood Pantry by Amber Rose ($29.95, Kyle Books, 2017)

35 minutes prep time n makes 24 brownies

1O scant sticks (7 oz) unsalted butter or ghee (or coconut oil for a lactose-free version) 7 oz best-quality dark chocolate 3 extra-large eggs 5K Tbsp light honey O c coconut sugar 1 tsp vanilla extract 1 c buckwheat flour 2 Tbsp arrowroot powder K tsp salt Crème fraîche, optional 1. Preheat oven to 350°. Line an 8-inch square baking pan with unbleached parchment paper. 2. Melt butter and dark chocolate in a heavy-bottomed saucepan over mediumlow heat. 3. Put eggs in a bowl and beat with honey, coconut sugar, and vanilla. 4. Sift flour and arrowroot into a separate bowl and add salt. When chocolate mixture has melted, take it off heat and let it cool a little before beating in egg mixture and flour mix. 5. Pour into prepared baking pan, transfer to middle rack of oven, and bake for 18 minutes. You want the top to be cooked and hard, but when pushed very gently you should feel the soft and squidgy interior.

The brownies will cook a little more as they cool. Top with crème fraîche, if desired. Kitchen Note: These are lighter than your average brownie. You can also make this recipe in an 8-inch round cake pan to create a brownie cake, which serves up as the most elegant and sophisticated softcentered chocolate cake for a grown-up dinner party. Dust the cake with a little raw cacao powder and a few fresh raspberries strewn over the top.

Blood Orange Serum with vitamin C stimulates, refreshes and vitalizes skin for a fresh and vibrant look. www.borlind.com

Per serving (1 brownie): 164 Calories, 2 g Protein, 19 g Carbohydrates, 1 g Fiber, 10 g Total fat (6 g sat), 62 mg Sodium, H Vitamin A, Magnesium

Variations Nutty Brownies: “Activate” 1K cups walnut halves by soaking them in water for several hours or overnight (this reduces the phytates in the skin). Slowly dry the walnuts until they’re crispy again—either in a dehydrator or a slow oven. Stir the activated walnuts into the brownie batter, and then bake for 20 minutes. Raspberry Brownies: Stir 5 ounces of fresh raspberries into the batter, and then bake for 20 minutes. Rose and Hazelnut Brownies: Add 2 teaspoons of rose water to the batter. Sprinkle W cup toasted and roughly chopped hazelnuts over the top of the batter, and then bake for 20 minutes. www.tas teforl i fe.com

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Pumpkin Salad dGnV From Bowls of Goodness by Nina Olsson ($27.95, Kyle Books, 2017)

70 minutes prep time ■ serves 4

Lemon Tahini Dressing 2 Tbsp tahini Juice of K lemon 1 garlic clove, finely chopped to a paste 3 Tbsp extra-virgin olive oil 1 tsp maple syrup Salt and pepper Pumpkin Salad K small pumpkin (about O lb) Salt O lb beets (about 8 medium) 2 red onions Bunch of radishes Olive oil Handful of fresh thyme Small handful of fresh sage, chopped Small handful of fresh tarragon Bunch of baby spinach Handful of hemp seeds 1. Preheat oven to 400°. Line two baking sheets with unbleached parchment paper. 2. Mix Lemon Tahini Dressing ingredients, slowly adding enough water until desired consistency. Set aside. 3. Scoop out pumpkin seeds and fibers and then peel or cut off skin. Cut flesh into bite-size wedges. 4. To toast pumpkin seeds, first rinse them in a sieve under running water. Place them in a saucepan and cover generously with water. Bring to a boil and let seeds simmer for 10 minutes. Drain seeds. Transfer them to one of the baking sheets, sprinkle with a pinch of salt. Roast until golden and fragrant, about 5 minutes, checking frequently to make sure they don’t burn. 5. Peel and cut beets and onions into bite-size wedges. Halve radishes. Spread beets, onions, and pumpkin in a single layer on the second baking sheet. Drizzle with oil and sprinkle with salt, thyme, sage, and tarragon. Roast for about 25 minutes, turning halfway through, until pumpkin and beets are softened. Keep an eye on the oven during the last 5 minutes so they don’t overcook. Place roasted veggies and radishes in a bowl and toss with spinach, hemp seeds, and toasted pumpkin seeds. Serve with Lemon Tahini Dressing. Kitchen Note: This colorful pumpkin salad is a feast for all senses. Adding herbs while roasting creates delicious aromas as well as flavor. It’s a filling salad that even dedicated meat lovers like, and it makes a great buffet dish. The tangy dressing brightens up the intense flavor of the roasted vegetables and herbs.

© NINA OLSSON

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Per serving: 480 Calories, 18 g Protein, 35 g Carbohydrates, 12 g Fiber, 34 g Total fat (5 g sat), 410 mg Sodium, ★★★★★ Vitamin A, C, E, K, Iron, Magnesium, Phosphorus, ★★★★ Vitamin D, ★★★ Potassium, Zinc, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Calcium, ★ Vitamin B3 (niacin)

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6 Things You Can Do to Have More Power Over Anxiety 1. 2. 3. 4.

MAKES WRINKLES ALMOST DISAPPEAR

Exercise to fight anxiety. Tell someone about your anxiety. Write, journal, get it all out. Become aware of your thoughts and make the decision to change them.

5. Watch what you eat and drink. 6. Try breathwork for anxiety. For more of the story, check out Andrea’s blog at

www.tasteforlife.com/anxiety

Firms, tightens and strengthens the skin for a smooth, radiant complexion. www.borlind.com

MEET OUR BLOGGER Andrea Quigley Maynard walks the path with those who struggle with food issues in “Finding Food Freedom.”

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.com

twitter.com/TasteForLife

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HEALTHY STRATEGIES B Y B A I L E Y S T. L A U R E N T

FIGHTING THE FRESHMAN 15

MAKES EYES LOOK YOUNGER

HEALTHY EATING TIPS TO AVOID GAINING WEIGHT COLLEGE STUDENTS LIVE BUSY LIVES THAT DON’T LEAVE MUCH TIME TO CONSIDER THE CONSEQUENCES OF THEIR DIETARY DECISIONS. THE LAST THING MOST STUDENTS CONCERN THEMSELVES WITH IS, AM I EATING PROPERLY? WEEKS FLASH BY, AND BEFORE THEY KNOW IT, MANY YOUNG PEOPLE HAVE PACKED ON POUNDS THAT CAN BE DIFFICULT TO SHED. With no parents in sight, young adults must, often for the first time in their lives, develop their own eating habits. Transitioning to independent, nutritionally sound habits can be difficult for those tempted by the sheer number of bad dietary choices available on campus.

Knowledge Is Power One way young adults can monitor their weight is to make sure they are getting enough fiber. Fiber helps promote a feeling of satiety that can prevent overeating. Women need about 25 grams of fiber daily; men need about 38 grams. According to the Harvard University School of Public Health, most Americans typically eat only 15 grams. The best way to obtain enough fiber is by eating whole grains as well as veggies and fruit. A class in nutrition would benefit most freshmen. Nutritional knowledge is significantly associated with healthy eating. The Department of Epidemiology & Public Health at the University College London conducted an experiment that showed respondents in the highest quintile for knowl-

edge were almost 25 percent more likely to eat the correct amounts of fruits, veggies, and fat than those in the lowest quintile. Knowledge also comes in the form of reading nutrition labels. For college students, simply reading nutrition food labels could lead to a healthier diet. One study showed that even among students who didn’t believe it was important to prepare healthy meals, those who read nutrition labels ate much more healthfully as a result. One item to check on food labels is the amount of added sugar. The American Heart Association recommends American women eat no more than 100 calories of added sugars per day and that men eat no more than 150 calories per day. Names for added sugars include corn sweetener, corn syrup, fruit juice concentrates, molasses, malt sugar, syrup, dextrose, fructose, and glucose, among others. TFL

Counteracts the early formation of fine lines and wrinkles to give eyes a youthful glow. www.borlind.com

SELECTED SOURCES “Factors Influencing Healthy Eating Habits Among College Students: An Application of the Health Belief Model” by S. Deshpande et al., Health Marketing Quarterly, 4/30/09 ■ “Nutrition Label Use Partially Mediates the Relationship Between Attitude Toward Healthy Eating and Overall Dietary Quality Among College Students” by D.J. Graham and M.N. Laska, Epidemiology, 4/12 ■ “Sugar 101,” www.Heart.org, 2017

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SMART SUPPLEMENTS BY KELLI ANN WILSON

MAGNESIUM FOR MOOD . . . AND MORE! THIS MINERAL PACKS ALL THE PUNCHES

MAGNESIUM IS ONE OF THE UNSUNG HEROES OF THE MINERAL FAMILY, BUT MANY ADULTS DO NOT GET ENOUGH FROM FOODS TO SUSTAIN THEIR LEVELS. MAGNESIUM IS CRUCIAL TO MANY OF THE BODY’S MOST IMPORTANT FUNCTIONS—IT KEEPS OUR BLOOD PRESSURE IN THE NORMAL RANGE, OUR BONES STRONG, AND OUR HEART RATE STABLE. MAGNESIUM HELPS KEEP INFLAMMATION IN CHECK, WHICH CAN HELP STAVE OFF MAJOR HEALTH CONDITIONS LIKE HEART DISEASE, DIABETES, OSTEOPOROSIS, AND EVEN SOME CANCERS. IT ALSO PLAYS AN IMPORTANT ROLE IN MODULATING BRAIN BIOCHEMISTRY, INCLUDING PATHWAYS ASSOCIATED WITH DEPRESSION.

Mood Booster Many studies point to a strong link between serum magnesium levels and symptoms of depression across a wide swath of the population. A study published in late 2016 found that patients who had suffered strokes and had low serum magnesium levels at admission had an increased risk of poststroke depression (PSD), a psychiatric condition that can lead to poor outcomes. A study from 2017 found that supplementation with 500 milligrams (mg) of magnesium oxide daily for at least eight weeks led to significant improve-

ments in patients with depression. A similar study involving supplementation with 248 mg of elemental magnesium daily for six weeks found that symptoms of mild-to-moderate depression, as well as generalized anxiety disorder, were significantly improved in participants regardless of age, sex, or severity of depression. Some patients experienced relief after just two weeks of supplementation.

Close to the Heart Magnesium appears to boost heart health. A recent meta-analysis of 40 studies with more than one continued on page 55

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million total participants determined that increasing dietary magnesium intake by just 100 mg per day was associated with a 22 percent decrease in the risk of heart failure, as well as a 7 percent reduction in the risk of stroke. Researchers in the Netherlands followed a cohort of participants for nine years, hoping to learn more about the connection between low blood serum magnesium levels and cardiac problems. They found that older men and women with the lowest levels were 36 percent more likely to die from coronary heart disease and more than 50 percent more likely to experience sudden cardiac death than those with moderate levels. A similar study followed middle-aged Finnish men for 25 years and found that those with lower serum magnesium levels had a higher risk of heart failure. Clinical studies have also shown that people receiving 368 mg per day of magnesium via supplementation for three months experienced reductions in both systolic and diastolic blood pressure.

For Women Only Magnesium has been linked to several beneficial outcomes for women. Painful menstruation (dysmenorrhea) affects many women. Experts recommend a dose of about 360 mg per day to keep uterine muscles in top shape and reduce painful cramps. For women suffering from the emotional effects of their monthly period, magnesium combined with vitamin B6 has been shown to reduce premenstrual stress. Research also points to a positive relationship between magnesium intake and bone mineral density (BMD). A reduction in BMD can be a problem for women as they age, as it increases their risk of osteoporosis. One study found that getting the Recommended Dietary Allowance of magnesium (320 mg/day) was positively linked with higher BMD. Magnesium supplements may interact with some medications, and they may be contraindicated for some health conditions. Always consult with your healthcare provider before adding any supplements to your diet. TFL SELECTED SOURCES “Association Between Serum Magnesium Levels and Depression in Stroke Patients” by Y. Gu et al., Aging Dis, 12/1/16 ■ “Dietary Magnesium Intake and the Risk of Cardiovascular Disease, Type 2 Diabetes, and All-Cause Mortality . . .” by X. Fang et al., BMC Med, 12/8/16 ■ “Effect of Magnesium Supplementation on Depression Status in Depressed Patients with Magnesium Deficiency . . .” by A. Rajizadeh et al., Nutrition, 3/17 ■ “The Impact of Essential Fatty Acids, B Vitamins, Vitamin C, Magnesium, and Zinc Supplementation on Stress Levels in Women: A Systematic Review” by D. McCabe et al., JBI Database System Rev Implement Rep, 2/17 ■ “Magnesium,” www.WebMD.com, 7/12/16 ■ “Magnesium and Depression” by A. Serefoko et al., Magnes Res, 3/16 ■ “Role of Magnesium Supplementation in the Treatment of Depression: A Randomized Clinical Trial” by E.K. Tarleton et al., PLOS ONE, 6/27/17

Beat Back Diabetes Multiple studies have found links between magnesium intake and Type 2 diabetes. A metaanalysis of seven studies found that for each 100 mg of magnesium consumed per day there was a 15 percent decrease in the risk of developing Type 2 diabetes. Magnesium may also help boost insulin sensitivity. One study found that people with both low serum magnesium levels and prediabetes were helped by taking a liquid supplement containing 382 mg of magnesium daily. More than half of the participants taking the supplement achieved an improved glucose status.

www.tas teforl i fe.com

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B Y E VA M I L O T T E

Breast Cancer Prevention REDUCE YOUR RISK THROUGH DIET

Although heredity plays a role in whether a woman gets breast cancer, lifestyle is a contributing factor as well. Eating a healthy diet is an important step to take in the fight against this disease. Strong evidence indicates that consuming a diet rich in a variety of fruit, vegetables, whole grains, and beans can help lower the risk for many cancers. Research also shows that those who consume a lot of olive oil have lower odds of developing breast cancer. There’s active and ongoing research on the foods that can help fight cancer. Consider including more of the following in your diet: ■ Apples ■ Blueberries ■ Broccoli and other cruciferous vegetables ■ Cranberries ■ Dark green, leafy vegetables ■ Garlic ■ Legumes (beans, peas, and lentils) ■ Onions ■ Tomatoes ■ Walnuts ■ Whole grains The following recipe incorporates some of these natural cancer-fighting foods. SELECTED SOURCES “AICR’s Foods That Fight Cancer,” American Institute for Cancer Research, www.aicr.org, 2016 ■ “Olive Oil Intake Is Inversely Related to Cancer Prevalence” by T. Psaltopoulou et al., Lipids Health Dis, 7/30/11

continued on page 59

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© 2015 LISA LINDER

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Did you know . . . almost HALF the population does not get enough magnesium from food? Supplementing may be the best way to promote healthy magnesium levels and balance calcium intake. That’s where Natural Vitality’s Calm® comes in. This best-selling highly absorbable, water-soluble magnesium helps support a sense of calm, helps support heart and bone health, and helps maintain healthy blood pressure. Natural Vitality’s Calm promotes healthy magnesium levels to support hundreds of physical processes. Of course, talking about it is just talk. The only way to feel the difference is to try Natural Vitality’s Calm. Request a FREE SAMPLE so you can Feel The Calm Experience.

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continued from page 56

We‛ve Got Their Tummies Covered

Black Lentil and Salsa Verde Salad dGVV From Alkaline Cleanse by Natasha Corrett ($24.95, Sterling Epicure, 2015)

45 minutes prep time ■ serves 4

1K 1 3 M M ¼

c dried Puy lentils tsp rice wine vinegar Tbsp chopped sorrel leaves* c mint leaves c cilantro c olive oil Finely grated zest and juice of 1 lime

1K c cherry tomatoes, chopped Sesame oil, for grilling 2 c chopped asparagus Himalayan pink salt For the Mint Yogurt (optional) K c coconut milk yogurt M c mint leaves N tsp smoked paprika

NON GMO

Project VERIFIED

nongmoproject.org

1. Cook lentils according to package instructions. When cooked, stir in vinegar and set aside. 2. Next, make Salsa Verde. Put sorrel leaves, mint, cilantro, oil, and lime juice into a food processor or blender. Pulse until you get a chunky texture. Alternatively, chop and combine them by hand.

DIGESTIVE SUPPORT†

3. Transfer Salsa Verde to a bowl and stir in chopped tomatoes. Add a splash of sesame oil to a grill pan over high heat and grill asparagus on each side until soft and striped with lovely dark charcoal lines. 4. Put lentils on a serving plate and season with salt. Then, pile Salsa Verde and tomato mixture along with asparagus on top, with a final garnish of lime zest. If you’d like to serve this salad with Mint Yogurt, simply mix all Mint Yogurt ingredients together in a separate bowl and serve alongside.

IMMUNE SYSTEM SUPPORT†

*Sorrel is a perennial herb with a slightly sour taste. Kitchen Note: If you’re pressed for time, you can buy precooked lentils; but you might need slightly less than the amount called for in the recipe.

HYPOALLERGENIC

Per serving: 361 Calories, 17 g Protein, 36 g Carbohydrates, 13 g Fiber, 19 g Total fat (3 g sat, 10 g mono, 2 g poly), 117 mg Sodium, ★★★★ Vitamin K, Calcium, Iron, ★★ Vitamin A, C, Copper, ★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Biotin, Folate, Manganese, Molybdenum, Phosphorus

© HARRY ZERNIKE

For a delicious black bean soup recipe, visit tasteforlife.com/black-bean-soup

tasteforlife.com

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

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Check out this and other healthy recipes at .com

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HEALTHY PLANET B Y TA S T E F O R L I F E S TA F F

EATING FAIR TRADE

Chocolate Sorbet

ETHICAL AND DELICIOUS! WE MAKE CHOICES EVERY DAY, BIG AND SMALL. EVEN WITH SOMETHING AS SIMPLE AS EATING, THERE ARE DECISIONS TO BE MADE, INCLUDING WHICH FOODS WE’LL FUEL OUR BODIES WITH AND HOW THOSE FOODS ARE CULTIVATED. Since every purchase matters, make yours count by choosing Fair Trade Certified when possible. This label means the product has been sourced from fairly compensated workers and farmers in developing countries. Farmers and farm workers are offered financial incentives and resources for reforestation, organic conversion, and water conservation. Scholarships, education, and leadership roles are granted to female workers so they may realize their full potential. A family’s income needs are met so children do not have to work in the fields and can attend school instead. Some Fair Trade Certified items you may find are cocoa, coffee, tea, spices, fruit and vegetables, sugar, grains, nuts, oils, and honey. Celebrate Fair Trade Month with a tasty, chocolate treat! TFL SOURCE “What Is Fair Trade?” http://FairTradeUSA.org, 2017

From Bean to Bar Chocolate by Megan Giller ($19.95, Storey Publishing, 2017)

10 minutes prep time + 12-24 hours refrigerator time + 27 hours freeze time if you do not have ice cream maker ■ serves 6

2¼ c water ¾ c plus 1K Tbsp sugar L c natural cocoa powder (not Dutch-processed), sifted K tsp salt 4K oz chocolate (70 percent cocoa), chopped finely K tsp vanilla extract Ice cream maker (optional) 1. Pour 1K cups water into a large saucepan and whisk in sugar, cocoa powder, and salt. Bring to a boil and let boil for exactly 45 seconds, whisking continuously. Remove mixture from heat. 2. Add chocolate and stir until melted. Then stir in vanilla and the remaining O cup water. 3. Chill mixture thoroughly in the refrigerator, for at least 12 hours and up to 24 hours, to let the flavors meld. 4. Remove from refrigerator. Using a whisk, blend the mixture gently. Strain into a second bowl. 5. Freeze sorbet in ice cream maker according to the manufacturer’s instructions. If you don’t have an ice cream maker, put sorbet in a large bowl in freezer and stir every hour for the first 3 hours, then let it sit for 24 hours, until frozen, before serving. Store in airtight container in freezer; sorbet will keep in freezer for up to 2 months. Kitchen Note: Simple, sweet, and delicious are three good words to describe this recipe, provided by Guittard Chocolate, which sells Fair Trade Certified products. It’s intense in its richness, and since it’s water-based, it will let all the flavor notes of your favorite bar of chocolate shine, whether it’s single origin or a blend. If you want to be extra fancy, serve with chocolate curls or cocoa nibs as a garnish. Per serving (K cup): 224 Calories, 2 g Protein, 45 g Carbohydrates, 7 g Total fat ★★ Magnesium ★ Calcium, Potassium, Iron, Zinc, Phosphorus, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, K

Consider using Fair Trade sugar, cocoa powder, chocolate, and vanilla extract for this recipe.

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

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

erior upNUTRITION

Sprouted Whole Grain Bread

Complete Protein

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LAST WORD

“Don’t judge each

harvest day by the

you reap but by the

seeds that you plant.” —Robert Louis Stevenson

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Natural Relaxation & Hydration

NOW® Solutions Magnesium Flakes With NOW® Solutions new 100% pure Magnesium Flakes you can enjoy one of nature’s most soothing additions to bath water and foot baths. Derived from the ancient Zechstein seabed in the Netherlands, one of the world’s purest remaining subterranean mineral sources, these highly concentrated magnesium flakes are an ideal natural bath additive and a great way to soften skin and improve skin hydration.

Redefining natural beauty Available in fine health food stores nationwide. • For DIY health and beauty recipes visit nowfoods.com/nowsolutions. facebook.com/nowfoodsofficial

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Life happens.

But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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