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Garden of Life kids ®

† 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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What’s more important than our kids’ health? As hard as we may try, kids don’t always eat nutritious meals throughout the day or get the required nutrients for optimal health. Garden of Life® offers an array of clean nutrition to fill in those gaps. From immune support and digestive health to strong bones and essential vitamins,† our Kids line offers Certified USDA Organic and/or Non-GMO Project Verified formulas in delicious gummies, powders and liquids.

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At least 70% of your immune health lies within your gut. Our organically-grown Aloe vera can help balance the pH of your stomach acid and help create a healthy environment for bacteria. Our aloe is clinically proven to help support an increase in white blood cell counts....your immune system’s first line of defense!* *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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Playing Digestion Detective

Is leaky gut to blame for your digestive woes?


Fair Trade Food

Recipes that showcase ethically sourced ingredients.

departments 6 Editor’s Note 8 News Bites

CBD may help with COVID-19 • Fruit, veggies reduce diabetes risk • Late dinners may lead to weight gain • More


Put the brakes on your COVID-19 carb cravings.





19 Weighing In

Is SIBO wreaking havoc on your digestive system?

25 Healing Herbs

Could elderberry help to beat back coronavirus?

31 Smart Supplements

Reishi mushrooms offer immunityboosting benefits.

35 Natural Beauty

Coconut oil for gorgeous hair, skin, and more.

38 Food Trends

Explore plant-based pastas.

40 Last Word For more health & wellness resources visit


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

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@TasteforLife www.tas teforl i

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Making the Connections We do a deep dive into digestive issues in this month’s edition. Just because we can get used to symptoms such as bloating, gas, and constipation doesn’t mean these things are normal or inevitable. Sad to say, if not addressed, what starts as a gut issue can blossom into all manner of undesirable situations, including malabsorption of nutrients, joint pain, foggy thinking, fatigue, weight gain, and depression. Digestive expert Brenda Watson, CNC, explains SIBO (small intestinal bacterial overgrowth) on page 19. As she notes in her article, symptoms are the body’s way of calling our attention to what isn’t working. Watson reveals which foods and supplements can get the microbiome into balance so digestion improves and symptoms begin to resolve. If ignored, SIBO can lead to leaky gut syndrome, a condition discussed on page 15 by Raphael Kellman, MD, author of The Microbiome Breakthrough: Harness the Power of Your Gut Bacteria to Boost Your Mood and Heal Your Body. Dr. Kellman also addresses how gut problems contribute to food sensitivities, chronic inflammation, and compromised immunity, topics that are always of concern, but especially so nowadays. For more ways to support the immune system, learn about elderberry on page 25 and reishi mushroom on page 31. Speaking of interconnected systems, October brings us Fair Trade month—and some wonderful Fair Trade recipes on page 26. Fair Trade helps ensure that producers worldwide are not exploited, the planet is not harmed through short-sighted practices, and that money gets funneled into developing countries to support the health of both humans and the planet. In this time of global pandemic, we see with startling clarity every day how we are all connected. It’s not just a catchy concept: Nothing could be truer. We need each other. Let’s vow to do our part to care for ourselves, each other, and our planet. To your health,

Chief Content Officer and Strategist Lynn Tryba ( Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston ( National Sales Manager Leanna Houle 800-677-8847 (x111) Founder and Chief Executive Officer T. James Connell Editorial Advisory Board

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc practices acupuncture, chiropractic, and herbal medicine Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health 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); © 2020 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Lynn Tryba

A note on recipes

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

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

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

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

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CBD SHOWS PROMISE in COVID-19 cases Preliminary research has shown that cannabidiol (CBD) may help reduce the cytokine storm and excessive lung inflammation that has killed many patients with COVID-19. While more work is needed before CBD could become part of the treatment for COVID-19, researchers at the Dental College of Georgia and Medical College of Georgia determined that CBD might help certain patients avoid extreme interventions like mechanical ventilation as well as death from acute respiratory distress syndrome (ARDS). Clinical trials are still needed to determine optimal dosage and timing. “ARDS is a major killer in severe cases of some respiratory viral infections, including severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) and we have an urgent need for better intervention and treatment strategies,” said study author and immunologist Babak Baban, PhD. According to coauthor Jack Yu, MD, “Our laboratory studies indicate pure CBD can help the lungs recover from the overwhelming inflammation, or cytokine storm, caused by the COVID-19 virus, and restore healthier oxygen levels in the body.” SELECTED SOURCES “CBD may help avert lung destruction in COVID-19,” Medical College of Georgia at Augusta University, 7/16/20 n “Cannabidiol modulates cytokine storm in acute respiratory distress syndrome…” by H. Khodadadi et al., Cannabis and Cannabinoid Research, 7/8/20

DID YOU KNOW? Choosing more plant-based foods and reducing the amount of animal products you eat may help lower your blood pressure. But a new study determined that meat and dairy can still be a part of your diet. Lead author Joshua Gibbs said that “complete eradication of animal products is not necessary to produce reductions and improvements in blood pressure. Essentially, any shift toward a plant-based diet is a good one.” SOURCE “Plant-based diets shown to lower blood pressure even with limited meat and dairy,” University of Warwick, 7/24/20

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Fruit, veggies CUT DIABETES RISK Eating more fruit and vegetables may cut your risk of developing Type 2 diabetes in half, according to a new study. Vitamin C and carotenoids appear to be among the driving factors. Carotenoids are pigments such as those that give peppers, carrots, and tomatoes their bright colors. The study included more than 22,000 participants and spanned about a decade. The authors concluded that “diets rich in even modestly higher fruit and vegetable consumption could help to prevent development of Type 2 diabetes.” SELECTED SOURCES “Association of plasma biomarkers of fruit and vegetable intake with incident Type 2 diabetes…” by J. Zheng et al., British Medical Journal, 7/8/20 n “Diets high in fruits, vegetables may help reduce Type 2 diabetes by 50 percent …” by Linda Searing, Washington Post, 7/13/20

Reconsider LATE DINNERS New research suggests that eating a late dinner may lead to weight gain and blood-sugar spikes. The study compared the effects of a 6 p.m. dinner with one at 10 p.m. All participants ate the same foods and went to bed at 11 p.m. Those who ate later burned less fat overnight and had higher levels of blood sugar. SOURCE “People who eat a late dinner may gain weight,” The Endocrine Society, 6/11/20 www.tas teforl i

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Nutrition for Kids!


Nutrition for Kids! |

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HOW TO STOP BINGEING ON CARBS DURING COVID A Q&A WITH JONNY BOWDEN, PHD, CNS Taste for Life: If you have developed a carbeating cycle during COVID due to working from home and craving comfort from food, how do you break the cycle? Jonny Bowden: Start in the morning when the craving cycle starts. Go for a higher-protein, higher-fat breakfast such as eggs and avocado. If you need to add carbs, make them slowburning carbs like oatmeal (not the instant kind). Follow one basic rule: Eat real food, food your great-great-grandmother would have known what to do with. Food that would spoil if left outside for 48 hours. If you eat real food— complete with whatever fat comes with it —you’ll be on the way to rebuilding a healthy metabolism. You won’t feel the need to eat every two hours if your body “knows” how to run on fat. You only have to eat every few hours if you have a “sugar-burning metabolism.” A sugar-burning metabolism is the result of eating too much sugar, starch, and processed carbohydrates. If you want a fat-burning metabolism, guess what you’ve got to eat? Fat! You have to train your body to run on this source of fuel, but it will be worth it!

Is Keto for Everyone? TFL: Should everyone follow a keto diet? JB: No. Not because the keto diet isn’t great, but because there’s no diet in the world that everyone should be following 100 percent of the time, unless you call the “Only Eat Real Food Diet” a diet! Keto diets are terrific for certain people who can live on them most of the time and thrive, for others who use them cyclically, and for still others who use them as interventions for specific conditions, including diabetes and obesity. But they’re not without challenges, and they’re not ideal for everyone! TFL: If you would like some of the benefits of eating healthy fat without having to adopt a particular diet, what is the best way to modify how you eat? JB: That’s a great question. I commend you for asking it because it brings up one of my favorite things, something I call “flirting with ketosis.” As your question implies, you don’t have to be fanatic about adopting any particular diet to get all the benefits of healthy fat. Look at the overlap between “diets” like Paleo, Whole30, Keto, Atkins, Bulletproof, even Carnivore. What do they have in common? Low sugar, high fat! The rest are details. Healthy fats such as extra-virgin olive oil, grass-fed butter, ghee, Malaysian palm oil, coconut oil, the fat in grass-fed dairy, which has now been shown to have health properties . . . all these are natural healthy fats, some of them are vegetarian friendly (like coconut and Malaysian palm), some of them are from animals, but all of them are healthy, noninflammatory sources of calories. Many of them also have specific health properties, such as the tocotrienols in Malaysian red palm oil or the polyphenols in extra-virgin olive oil. www.tas teforl i

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percent. The study found that the amount of fat people ate had almost no effect on their cardiovascular risk, but the amount of carbohydrates did! Speaking of Malaysian red palm oil, which is a perfect example of a plant-based saturated fat, its healthy components are visible to the naked eye! It’s red because it’s loaded with carotenoids! And let’s not forget its tocotrienol content. Tocotrienols—a component of vitamin E—have been shown to attenuate brain damage after a stroke, and palm oil is a major source of tocotrienols. TFL: Which oils should be used for cooking? JB: One of the things to remember with oils is that there’s almost always a tradeoff between two variables: How refined is the oil? And how hot can you heat it? Unfortunately, the less refined oils—which are nutritionally richer—are also much more vulnerable to high heat. The higher up you go on the “refining” scale, the higher the heat the oil can tolerate. Knowing the proper range of heat to apply to an oil is very important. For higher heat, I love avocado oil, macadamia nut oil, and Malaysian palm oil. Slightly refined coconut oil stands up to heat pretty well also! I like grass-fed butter and ghee, and, once in a while, a cold-pressed sesame oil, which is rich in nutrients called lignans. I love extra-virgin olive oil, which—contrary to popular opinion—you can use for sautéing, though I still prefer to use it as a dressing or drizzle. Slightly refined olive oil—i.e., virgin as opposed to extravirgin—will tolerate higher heat. In general, I’m not a fan of commercial cooking oils. They’re very high in pro-inflammatory omega-6s, and have been processed and refined within an inch of their lives. Worst offenders: corn, sunflower, safflower, and soybean. Almost all soybean and canola oils are GMO. Oils like flax, fish and chia are terrific, but in general shouldn’t be used for cooking. TFL

The Benefits of Saturated Fats TFL: What are some of the health studies that indicate there’s a benefit in some saturated fats? JB: Let’s start with the studies that clearly demonstrate there’s no harm in saturated fats. A decade ago, a large meta-analysis came out in the highly regarded peer-reviewed Journal of Clinical Nutrition that absolved saturated fat of any causal role in heart disease. In 2014, another study in the Annals of Internal Medicine said the same thing. Recently, a wonderful study out of Malaysia looked at dietary eating patterns in cultures where the vast majority of fat comes from Malaysian palm oil, which has a high concentration of saturated fat, about 50

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SELECTED SOURCES “Association of dietary, circulating, and supplement fatty acids with coronary risk,” by R. Chowdhury et al., Annals of Internal Medicine, 3/18/14 n “A cross-sectional study on the dietary pattern impact on cardiovascular disease biomarkers in Malaysia” by T. Karupaiah et al., Scientific Reports, Nature. com, 9/20/19 “Full fat dairy may actually benefit heart health” by Ana Sandoiu,, 7/13/18 n “Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease” by P.W. Siri-Tarino­et al., American Journal of Clinical Nutrition, 3/10 n “Palm oil-derived natural vitamin E a-tocotrienol in brain health and disease” by C.K. Sen et al., Journal of the American College of Nutrition, 6/10

Jonny Bowden, PhD, CNS, is a board-certified nutritionist and a nationally known expert on weight-loss and health. He’s the best-selling author of 15 books, including the new revised edition of his best-seller, The Great Cholesterol Myth.

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Excerpted from The Microbiome Breakthrough: Harness the Power of Your Gut Bacteria to Boost Your Mood and Heal Your Body by Raphael Kellman, MD. Copyright © 2018. Available from Hachette Go, an imprint of Hachette Book Group, Inc.

One of the most destructive forms of intestinal distress is the condition known as intestinal permeability— a.k.a. “leaky gut.” In this all-too-common disorder, the walls of the small intestine—which are only one cell thick—begin to lose their integrity, mostly because of a compromised microbiome.

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The small intestine is where most digestion and absorption take place. The small intestine absorbs into its walls only the smallest, most essential molecules: proteins, carbohydrates, vitamins, minerals, fats. These pass through the gut wall into the bloodstream to nourish the body. However, just on the other side of the gut wall is the immune system, or at least the vast majority of it. Since most of the world’s toxins come to us through our food, most of our immune system is located adjacent to our gut wall, ready to respond to any dangerous bacteria, viruses, or toxins that we inadvertently eat or drink. Consequently, you want your gut wall to be strong and healthy—to have good integrity—so that it can take some of the burden off your immune system. A healthy gut wall allows only nutrients to pass through; toxins, pathogens, and excess bacteria are directed into the large intestine and, ultimately, out the anus. The immune system never has to know about these disruptive factors, and it can remain in a “calm and relaxed” state. But what if your gut wall has lost its integrity? What if its cell walls are not tightly closed and its so-called tight junctions become loose? In that case, some partially digested food might indeed pass through the gut wall, along with some toxins or pathogens. When these potentially dangerous invaders appear, your immune system springs into action. A burst of inflammation is the result. From being calm and relaxed, your immune system begins to be alert and perhaps even anxious, ready to react at a moment’s notice to the next possible threat. If the breach to your gut wall happens only occasionally, not much harm is done. You might feel a bit nauseous or gassy in response to the inflammation, or you might break out in a little acne, develop a headache, or manifest some other inflammatory symptom. But the symptom will soon disappear with no long-lasting effects. However, if your gut wall is habitually leaky and permeable—if partially digested food can easily pass through to your immune system—then you develop chronic inflammation. And that creates chronic problems—including anxiety, depression, brain fog, and a host of other brain dysfunctions. A healthy microbiome can help keep inflammation in check. When your microbiome is out of balance, however, your body goes on the defensive. Your immune system begins producing more inflammation—and all the problems multiply. Weight gain and insulin resistance frequently result—and, in a vicious cycle, provoke still 16 tasteforlife

more inflammation. In an epigenetic turn for the worse, the genes that regulate lipolysis (fat breakdown) alter their expression, leading to increased fat accumulation— which provokes still more inflammation. Another problem results from leaky gut: food sensitivities. The partially digested food that passes through your gut wall is considered a dangerous invader by your immune system. Frequently, that food is tagged with antibodies to enable your immune system to leap into action the next time it appears. As a result, you provoke an inflammatory reaction each time you consume some of that food. Dairy, soy, and gluten are the most common reactive foods. But if your system is sufficiently inflamed, your immune system goes on hyperalert, seeing threats everywhere and responding with burst after burst of inflammatory chemicals. In such a state, you could develop food sensitivities even to otherwise healthy foods. Only after you have reduced your level of inflammation do these reactions subside. As it happens, life stressors—a job change, a troubled relationship, a sick child—can also provoke leaky gut, triggering as well a whole cascade of problems, beginning with inflammation and frequently ending in anxiety, depression, and brain fog. As by now you know quite well, we have the makings of several interrelated vicious cycles, each of which exacerbates the others. Remember, inflammation also alters the diversity in your microbiome, so we want to keep it down at all costs. What’s the solution?  robiotics to rebalance the microbiome and support ✔P the gut, as well as fermented foods, which are natural probiotics  diet rich in high-fiber prebiotics to support your ✔A microbiome, including artichokes, carrots, garlic, Jerusalem artichokes, leeks, onions, radishes, and tomatoes  upplements to heal the gut walls ✔S  diet rich in healthy fats, which supports cell ✔A integrity in both brain and gut  diet free of inflammatory foods such as soy, gluten, ✔A cow’s milk dairy, sugar, processed foods, additives and preservatives, and unhealthy fats  educed exposure to toxins through eating organic ✔R food, drinking filtered water, monitoring air quality, and using “clean and green” products  upport for your thyroid, which helps your stress ✔S hormones function more efficiently and thereby helps to reduce stress. TFL

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HOW ARE YOU FEELING LATELY? IF YOUR ANSWER INCLUDES ANY OF THE FOLLOWING—“BLOATED, GASSY, TIRED, LOOSE STOOLS OR CONSTIPATED, BELLY PAIN”—YOU MAY BE EXPERIENCING A CONDITION CALLED SIBO (SMALL INTESTINAL BACTERIAL OVERGROWTH). What that means is you have too many bacteria in your small intestine. It doesn’t necessarily mean they are bad, pathogenic bacteria. Relative to your colon, your small intestine is not supposed to house a lot of bacteria. When they are too plentiful, they can lead to all the symptoms mentioned above, along with others. Common additional issues may include joint pain, malabsorption leading to nutritional deficiencies, pancreatic insufficiency, and NAFLD (nonalcoholic fatty liver disease). It may be that when you mentioned these symptoms to your doctor in the past, they offered a diagnosis of IBS (irritable bowel syndrome). That’s a doctor’s catch-all phrase for this group of symptoms that don’t seem to have a measurable cause. In many cases, no treatment plan is offered. If I’m describing a familiar situation, please do not despair. Help is on the way! SIBO, and/or in some circumstances SIFO (small intestinal fungal overgrowth, aka candidiasis), have been widely misunderstood until recently. Simply stated, bacteria and fungi gain access to and multiply in areas of the small intestine where they’re not supposed to be and cause major problems! www.tas teforl i

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Let’s consider what is known to create the imbalances that result in the conditions called SIBO and SIFO. (Since the causes and treatments for both SIBO and SIFO are so similar, for simplicity, I’ll simply refer to them both as SIBO.)

Follow These Steps

Primary culprit: A high-carbohydrate, high-sugar lifestyle What does that diet look like? You daily enjoy a diet full of rice, potatoes, pastries, chips and crackers, desserts, fried foods and/or sweet fruits and sugary drinks (including alcohol). One day you realize you’re experiencing low-grade symptoms like feeling bloated, gassy, and generally uncomfortable after eating. You may experience fatigue and foggy thinking. I need to make something clear here. Your body doesn’t create symptoms for fun. When you notice a symptom, it’s because your body is begging you to listen to it. Chronic bloating, pain, burps, and belly distension aren’t normal and healthy.

Culprit #2: Ongoing use of acid-blocking medication After asking around, you may hear from a friend that an overthe-counter acid-blocking medication might help diminish your low-grade symptoms. In the beginning, it may seem to help quell the discomfort. However, what most people don’t realize (and, sadly, doctors don’t tell them) is that acid-blocking meds are supposed to be used only for very short periods of time, like weeks. Remaining on acid-blocking medications long term creates imbalances in the digestive system that eventually impact the bacterial environment.

Culprit #3: Ileocecal valve syndrome There is a valve between the small intestine and large intestine called the ileocecal valve. In a healthy system, digested matter moves in one way—out. However, diet, allergies, food sensitivity, and stress can all lead to dysfunction of this valve, allowing bacteria that normally reside in the large intestine to back up into the lower small intestine, creating SIBO. As time progresses with SIBO, the delicate lining of the intestine can be damaged. This results in a further condition known as leaky gut. You can reverse this process by changing your diet. Initially, for a period of time as you strive to rebalance your bacterial community, you must eliminate the carbohydrates the bacteria use to create this imbalance. There are many excellent lowcarb diets available. Allow five to six hours between meals. Avoid eating within three hours before bed. New research has shown that eating too often and before going to bed impairs your intestine’s ability to move your food through the digestive system effectively. Once SIBO has taken hold, you will need to follow a program for several months that has been designed to rebalance your internal environment. TFL

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STEP ONE: Remove the overgrowth of bacteria/fungi in the small intestine with herbal antimicrobials. Look for a formula that contains oregano oil, thyme, clove, black cumin seed oil, and cinnamon.

STEP TWO: Rebuild your intestinal lining that has become damaged. Look for a product that contains L-glutamine, N-acetyl glucosamine, aloe, deglycyrrhizinated licorice (DGL), along with soothing herbs such as marshmallow and ginger.

STEP THREE: Restore your natural healthy bacterial balance. After symptoms have abated, introduce a high-potency, high-strain diversity probiotic. Look for a product that offers 60–100 billion cultures along with 60–100 unique bacterial strains per capsule and seven to ten prebiotic sources that help your natural bacteria to thrive.

Brenda Watson, CNC. For more than 25 years, Ms. Watson has been helping people achieve vibrant health through improved digestion. As an author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health, Ms. Watson continues the crusade of teaching how the gut is the foundation of health.

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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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VIRUS FIGHTER ELDERBERRY SUPPORTS HEALTHY IMMUNITY GIVEN ELDERBERRY’S LONG HISTORY OF USE AGAINST A VARIETY OF VIRUSES, IT’S NATURAL TO WONDER WHETHER IT MIGHT BE EFFICACIOUS IN FIGHTING COVID-19. THERE IS NO DOCUMENTED EVIDENCE THAT ELDERBERRY CAN THWART OR TREAT COVID-19, BUT ITS EFFECTIVENESS AGAINST OTHER VIRUSES—INCLUDING ANOTHER HUMAN CORONAVIRUS CALLED HCOV-NL63—HAS BEEN NOTED. A report in the July 2020 issue of Autoimmunity Reviews points to the possible use of elderberry to prevent or treat symptoms of COVID-19. The authors note that the fruit of Sambucus nigra (European elderberry) contains a lectin that may inhibit coronavirus function. Previous research has also identified lectins as anticoronavirus candidates. The researchers concluded that, considering efficacy and any potential adverse effects, over-the-counter elderberry supplements “can be used in those with COVID-19 at an early course of the disease.” TFL SELECTED SOURCES “European elderberry,” Herbalgram, American Botanical Council n “Seven recommendations to rescue patients and reduce the mortality from COVID-19 infection: An immunological point of view” by A. Kronbichler et al., Autoimmunity Reviews, 7/20

Did you know? Black elderberries are a dark bluish-purple thanks to flavonoids called anthocyanins. These inflammation-fighting antioxidants possess a high oxygen radical absorption capacity (ORAC), which helps the body’s immune defenses. Studies show elderberry can help ease symptoms of the common cold and flu. It’s most effective when taken at the first sign of symptoms. Those with autoimmune diseases such as multiple sclerosis, rheumatoid arthritis, and lupus may want to avoid this herb, as it may increase disease symptoms. Always check with your healthcare practitioner before taking any supplement. www.tas teforl i

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Fair Trade Food


Recipes for a better planet

Fair trade–certified means that goods have been made according to strict social, economic, and environmental standards. Fairtrade farmers not only work in safer conditions, but they also practice farming methods that protect the environment. Extra money may be earned that goes back into the communities to support better education and housing for the farmers and their families. These recipes feature ingredients that you can find Fair Trade Certified. Some of these items include spices, oils, nuts, and chocolate. By seeking out Fair Trade Certified goods, you are making the choice for a better planet—one purchase at a time. TFL SELECTED SOURCE “What does fair trade certification mean?”, 2020

Almond Bark dGV From The Little Vegan Dessert Cookbook by Laura Crotty ($16.99, Lincoln Square Books, 2020)

20 minutes prep time + 2 hour chill time n serves 8

12 oz non-dairy semi-sweet chocolate, roughly chopped 1 c almonds, roughly chopped 1 c dried cranberries 1. Line a cookie sheet with unbleached parchment paper. 2. Fill a saucepan with 1 to 2 inches of water. Bring to a simmer. Add chopped chocolate to a dry, heat-safe mixing bowl. Carefully set bowl over simmering water. Stir constantly, until chocolate is melted and smooth.


3. Pour chocolate onto parchment-lined cookie sheet. 4. Sprinkle chocolate with almonds and cranberries. Gently press almonds and cranberries into chocolate. 5. Chill for 2 hours or until set. 6. Break into pieces and store in a cool place. Per serving: 354 Calories, 6 g Protein, 44 g Carbohydrates, 6 g Fiber, 22 g Total fat (8 g sat), 5 mg Sodium, HHH Vitamin E, HH Magnesium, Phosphorus, H Vitamin B2 (riboflavin), Iron, Zinc

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Bottom Line Broccoli with “Everything” dGnV

Pasta with Spice-Roasted Cauliflower dV

From The Dirty Lazy Keto Dirt Cheap Cookbook by Stephanie Laska, MEd, and William Laska ($19.99, Adams Media, 2020)

From the Taste for Life test kitchen

30 minutes prep time n serves 8

“Everything” Seasoning K c poppy seeds ¼ c white sesame seeds ¼ c black sesame seeds 3 Tbsp dried onion flakes 3 Tbsp dried garlic flakes

35 minutes prep time n serves 6

2 Tbsp coarse sea salt Broccoli Florets 1 lb broccoli florets, cut into bite-sized pieces ¼ c olive oil

1. Preheat oven to 425°. Line a baking sheet with unbleached parchment paper. 2. In an airtight 2-quart container with lid, combine all “Everything” seasoning ingredients together. With lid secured, shake to evenly combine ingredients. 3. Dispense as needed into smaller 2- to 4-ounce shakers (like recycled and repurposed empty spice bottles). You have now created “Everything” seasoning. 4. To a large mixing bowl, add broccoli, oil, and 2 tablespoons “Everything” seasoning. Stir until florets are coated in oil and seasoning. 5. Spread florets evenly on baking sheet. 6. Bake 15 to 20 minutes until starting to brown. Serve warm. Kitchen Note: It is imperative that all six of the “Everything” seasoning ingredients be as close in size as possible to prevent separation. Avoid using regular table salt here because its small size causes it to separate and filter to the bottom of the seasoning mix. Use “Everything” seasoning on, well, almost everything! Try this flavorful topping on everything from scrambled eggs to avocado slices.

1 (approximately 2 lb head) cauliflower, stem removed, florets cut into 1-inch pieces 2 Tbsp oil, divided 1 tsp garam masala 1 tsp curry powder Salt 12 oz whole-wheat penne pasta

1 leek, white and light green parts only, thinly sliced 2 garlic cloves, chopped 1 lemon, zested and juiced K c sliced almonds, toasted L c golden raisins K c chopped fresh parsley

1. Preheat oven to 400°. 2. Toss cauliflower florets with 1 tablespoon of the oil, the garam masala, curry powder, and salt to taste. Transfer to a baking sheet and roast 10 to 12 minutes, until tender. 3. Cook pasta according to package directions. Drain, reserving 1 cup of the cooking water. Set cooking water and drained pasta aside. 4. Heat remaining tablespoon of oil in a large pan set over medium heat. Add leek and garlic and sauté 2 minutes. Add roasted cauliflower, cooked pasta, reserved cooking water, lemon zest and juice, almonds, raisins, and parsley. Cook until pasta is coated in sauce. Season with salt and serve. Kitchen Note: Gluten-free penne can be substituted for the wholewheat penne. Per serving: 360 Calories, 14 g Protein, 62 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat), 251 mg Sodium, HHHHH Vitamin C, K, HHH Vitamin B1 (thiamine), B6, Folate, Magnesium, Phosphorus, HH Vitamin B2 (riboflavin), B3 (niacin), E, Iron, H Calcium, Potassium, Zinc

Per serving: 89 Calories, 2 g Protein, 4 g Carbohydrates, 2 g Fiber, 8 g Total fat (1 g sat), 154 mg Sodium, HHHHH Vitamin C, K, H Vitamin E

Roast Sweet Potatoes with Tahini Dressing GnV From Weeknight Gourmet Dinners by Meseidy Rivera ($21.99, Page Street Publishing Co., 2020)

40 minutes prep time n serves 6

Potatoes 3 lb sweet potatoes, cut into wedges ¼ c ghee, melted 2 tsp kosher salt 2 tsp paprika 1 Tbsp sumac 2 cloves garlic, grated Fresh cilantro, for garnish Dressing ¼ c tahini, well blended ¼ c olive oil 1 Tbsp fresh lemon juice 2 cloves garlic, grated 1 Tbsp honey K tsp kosher salt

1. Prepare potatoes: Preheat oven to 450° and line a rimmed sheet pan with unbleached parchment paper. 2. On prepared baking sheet, toss potatoes with ghee, salt, paprika, sumac, and garlic. Roast, tossing occasionally, until tender and browned, about 25 minutes. 3. While potatoes roast, prepare dressing: In a small bowl, whisk together dressing ingredients until well combined and emulsified. If dressing is too thick to drizzle, add up to 1 tablespoon of water. Serve sweet potatoes drizzled with tahini dressing and garnished with cilantro. Per serving: 428 Calories, 6 g Protein, 52 g Carbohydrates, 8 g Fiber, 23 g Total fat (7 g sat), 616 mg Sodium, HHHHH Vitamin A, HHHH Vitamin B6, HH Vitamin B1 (thiamine), Phosphorus, H Vitamin B2 (riboflavin), B3 (niacin), E, K, Calcium, Iron, Magnesium, Potassium, Zinc


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IF YOU’RE FEELING STRESSED AND A LITTLE DEPRESSED, LOOK IN YOUR POCKET. THE SMARTPHONE LURKING THERE COULD BE A CAUSE. The COVID-19 pandemic has brought more reliance on technology to daily life. But evidence was already mounting that when it comes to technology, we have a problem. And while tech addiction has not yet made it into the official book of psych disorders, “many experts believe that tech and device overuse represents a very real behavioral addiction that can lead to physical, psychological, and social problems,” according to educator and psychosocial rehabilitation specialist Kendra Cherry, MS. Studies relate stress, depression, and poor sleep to substantial use of technology, Cherry says, warning that children using digital devices at night tend to have higher body mass indexes.

Why detox? “Taking time away from technology can significantly impact your overall health,” says Dr. Will Cole, IFMCP, DNM, DC, a functional medicine expert and practitioner. “Research has shown that smartphones can decrease memory and increase anxiety.” Researchers found that college students who limited their use of social media platforms (Facebook, Instagram, and Snapchat) to ten minutes a day each for three weeks reduced their feelings of loneliness and depression compared to a group that did not limit use. Both groups, however, benefited from decreased anxiety and fear of missing out, which suggests “a benefit of increased self-monitoring,” according to the study authors.

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A new normal Begin with fasting from electronic devices, perhaps for a week. Equating being too busy with reliance on the digital realm isn’t helpful, suggests Blake Snow, author of Log Off: How to Stay Connected After Disconnecting. Tchiki Davis, who interviewed Snow for Psychology Today, tried it. “Although it feels a little scary at first, an electronics fast forces you to connect with others and with yourself, which turns out to be a pretty amazing experience.” Create a phone-free space, suggests Dr. Cole on his website. “Set up a drop-off/charging station that you can use as soon as you walk in the door . . . so you won’t be tempted to check it or be lured back to the screen by those seductive beeps and buzzes.” You can create “rituals of silence,” Dr. Cole says. “Turn off the smartphone, TV, computer, and any other electronic device. Try to give yourself ‘no screen time’ breaks of at least two hours before bed to take advantage of the surprising stress-relieving qualities of smartphone-free time.” TFl SELECTED SOURCES “5 ways to do a digital detox” by Tchiki Davis, www., 1/9/18 n “Declutter your life & inspire your overall wellness with these self-care tips” by Will Cole, n “No more FOMO: Limiting social media decreases loneliness and depression” by M. Hunt et al., Journal of Social and Clinical Psychology, 2018 n Personal communication: Will Cole, 8/26/20 n “What is a digital detox?” by Kendra Cherry,, 3/17/20

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WANT RESILIENT IMMUNITY? CONSIDER REISHI MUSHROOMS MEDICINAL MUSHROOMS ARE A HIGHLY POPULAR AND RESPECTED CATEGORY OF BOTANICALS. ONE, MORE THAN ALL OTHERS, PUT THE ENTIRE CATEGORY ON THE MAP AND IS CONSIDERED THE MOST HIGHLY REVERED IN CHINESE HERBAL TRADITIONS—REISHI MUSHROOM (GANODERMA LUCIDUM). Ironically most known by its Japanese name reishi, this mushroom (polypore) has been used in traditional herbal practices of China for literally thousands of years. It once was the exclusive domain of emperors and Taoist monks. Emperors hoped it would impart longevity; Taoists used it to cultivate a peaceful state of well-being and to enjoy a long, disease-free life. Its benefits were considered so critical to royalty that, among commoners, its use was a beheading offense. When the modern scientific literature is reviewed, we find there are few botanicals that positively affect physiological responses as broadly as reishi; in fact, there are few systems it does not positively affect.

Reishi & Immunity The research detailing the effects of reishi on immunity literally fills books and is simultaneously extremely complex and simple. In the simplest terms, there are two primary aspects of the immune system: innate and adaptive immunity. Innate immunity is our oldest, most primitive evolutionary defense protective system. When infections attack, innate immunity stimulates a host of chemical immune defenses that identify bacteria, activate immune cells, and promote clearance of dead cells—immediately preventing the spread of foreign disease-causing agents throughout the body. The innate immune system also teaches the adaptive immune system how to identify and remove foreign substances present in organs, tissues, blood, and lymph. While innate immunity offers an immediate protective response, the adaptive immune system acquires defenses such as antibodies against specific pathogens and remembers how to fight them in the future; a very cogent discussion for our present times. Reishi supports both innate and adaptive immune responses; it is difficult to get better than that. In practical terms, here is the reishi rundown: It is a premier adaptogen, which means it helps us to adapt to physical and psychological stresses www.tas teforl i

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and changes. It has antibacterial, antiviral, and antiallergic activity, meaning it conveys protective effects whether we are under attack by colds, viruses, or allergens. Reishi has been widely researched for its ability to protect the liver and heart from damage, has potent anti-inflammatory activities, and protects against bronchitis. Reishi is one of the primary botanicals used for increasing immune cells needed for defense against cancer and for decreasing cells that suppress immune function. When taken after chemo and/or radiation therapies for cancer, scientific investigation suggests it restores immunocompetency, thereby increasing one’s chance of survival.

What Reishi Product Do I Choose? There are a host of reishi products on the market. The two primary types of products are those prepared from fruiting body extracts and mycelium biomass products. The former are concentrated from the mature fruiting bodies, while the latter are made from the immature portion of the “mushroom”—typically grown on a grain medium. Mycelium biomass products are usually comprised of half rice. Traditionally, the fruiting body was used, but there is scientific support for both classes of preparations. Fruiting body preparations are predominantly based

on a class of constituents known as triterpenes, while mycelium biomass products are often based on polysaccharides, though either can contain triterpenes or polysaccharides, so it is difficult to go wrong with any well-made product. Both classes of compounds are pharmacologically valuable. Beyond the tradition, pharmacology, and chemistry associated with reishi, the “mushroom” is almost magical in its scope of benefits. Almost 1,000 years ago, reishi was classified among the superior herbs in the most famous of all Chinese materia medicas, the Shennong Bencao Jing (206 BC–AD 8). The superior herbs were among the most highly regarded of all medicines as they were considered to prolong life, prevent aging, boost energy, make the body light and limber, and “correspond to heaven.” In addition to its extensive physical properties, reishi was said to “cultivate virtue.” In this world of modern stressors, whether it be the risk of exposures to things like COVID or flu season, we all need the calm and immune defense that reishi mushroom has to offer. TFL SELECTED SOURCES “Antitumor effects of immunity enhancing traditional Chinese Medicine” by Y. Wang et al., Biomedicine & Pharmacotherapy n “Bioactive metabolites of Ganoderma lucidum: Factors, mechanism, and broad spectrum therapeutic potential” by C. Sharma et al., Journal of Herbal Medicine n “Ganoderma lucidum: A rational pharmacological approach to surmount cancer” by F. Ahmad, Journal of Ethnopharmacology

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Capric, caprylic, and lauric fatty acids give coconut oil its disinfectant and antimicrobial properties, making it a useful tool in fighting infections. Other benefits include moisturizing, calming inflammation, and thanks to antioxidants, reducing oxidation to keep skin looking young. You’ll find many items from the body-care aisle, from shampoo to soap to toothpaste, that include coconut oil in them. Choose from among them, or better yet, go straight to the source. Pick up a jar or two of coconut oil and get creative. Opt for virgin coconut oil, which is the least processed. One caveat: While some acne-prone people find coconut oil helpful in calming outbreaks, others have had the opposite result. So, if the skin on your face is oily and sensitive, start with a small amount on a test patch of skin.

DIY with Coconut Oil For your face: n

Wipe it on with a cotton pad to remove makeup.


Dab a bit on the bags and fine lines under your eyes.


Keep some in a tiny jar and use it as a lip balm.

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Apply it to cold sores to stop the pain and itching, and to keep the underlying virus from spreading.


Combine it with sunscreen to use as a daytime face cream, or apply on its own at bedtime for a nighttime moisturizer.

For your hands: n

Rub coconut oil into your cuticles to loosen them up and heal cracks.


Soothe dry hands with coconut oil. For a deep-moisturizing treatment, rub in the oil and don a pair of gloves.

For your body: n

Apply it as a moisturizer: It will make your skin glow and smell terrific!


Take half a cup of coconut oil and toss in a handful of coarse salt or sugar and you’ve got a moisturizing, exfoliating body scrub.


Warm coconut oil in the microwave or on the stovetop and add a few drops of essential oil to create a soothing massage oil.


Replace your shaving cream or gel with coconut oil.


Soothe inflammatory skin conditions with regular use of coconut oil. Rub it gently into inflamed areas.


Use coconut oil to relieve sunburns and help heal wounds.


Make natural deodorant by mixing coconut oil, cornstarch, baking soda, arrowroot powder, and a scented oil of your choosing.

For your hair: n

Treat dry scalp and dandruff by massaging a small amount of coconut oil into roots nightly.


When you’re done shampooing, apply a small amount of coconut oil as a leave-in conditioner to seal in moisture and/or calm frizz.

For your mouth: n

Swish a spoonful of coconut oil in your mouth for 10 to 20 minutes for fresh breath, healthy gums, and whiter teeth.


Brush your teeth with a combo of coconut oil and baking soda. Your smile will sparkle! TFL

SELECTED SOURCES “30 uses for coconut oil you may not have thought of” by Kristi Kellogg,, 12/30/17 n “Enhanced barrier functions and anti-inflammatory effect of cultured coconut extract on human skin” by K. Soomin et al., Food and Chemical Toxicology, 8/17 n “In vitro anti-inflammatory and skin protective properties of virgin coconut oil” by S.R. Varma et al., Journal of Traditional and Complementary Medicine, 1/17/18 n “Is coconut oil good for your skin? Benefits and uses” by Danielle Dresden,, 4/15/20 n “Okay, wait—Is coconut oil actually the key to perfect skin?” by Brook Shunatona,, 7/9/20 n “Use coconut oil for your skin!” by Christine Ruggeri,, 3/10/20

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ONE OF THE WORLD’S FAVORITE COMFORT FOODS, PASTA MAKES A QUICK, EASY, AND FILLING MEAL. BUT TRADITIONAL VERSIONS ARE HEAVY IN CARBS AND TYPICALLY DON’T OFFER HIGH NUTRITIONAL VALUE. Meet plant-based pasta. Made from legumes, it’s considered the healthiest type of pasta available. Whether you’re following a gluten-free, keto, or paleo diet, there’s a plant-based pasta for you. In the United States, Australia, and the United Kingdom, a movement toward plant-based pasta is growing due to a surge of health-conscious and vegan consumers. Because of increased demand, the market for vegan pasta is expected to see robust growth in the near future. The reasons for buying plant-based pasta vary. Many shoppers want to eliminate dietary gluten. Others wish to

reduce carbohydrate loads. Some people need to control blood sugar levels. Fortunately, there are many sources of plant-based protein that can be transformed into healthy plant-based pastas. Here are some varieties you are likely to find. Gluten-free chickpea pasta offers up to 40 percent fewer carbs compared to traditional pasta. With a lowglycemic index, chickpea pasta offers prebiotic fiber, higher amounts of iron and potassium, and increased protein. With a dense and slightly chewy texture similar to that of whole-wheat pasta, plant-based chickpea pasta is a filling choice. Lentil pasta is made from black, red, or green lentils. This option offers fiber, as well as nutrients such as vitamin B6, calcium, and iron. Depending on the type, some brands offer 25 grams of protein per serving. Black bean pasta offers a nutty flavor and around 25 grams of protein and 11 grams of fiber per serving. An assertive sauce, such as one with garlic, tomatoes, and chili flakes, is best served over this variety. Unique ingredients are commonplace in plant-based pastas. One of these is edamame, which creates a noodle high in fiber (up to 24 grams per serving). Another unusual choice is rutabaga. One food manufacturer offers spiralized rutabaga noodles topped with a plant-based cashew alfredo. Another nontraditional ingredient for plantbased pasta is glucomannan—a healthy natural fiber that’s gluten free as well as keto- and paleo-friendly. This type of pasta has zero net carbs and zero calories. Some brands of plant-based pasta blend ingredients for more protein, fiber, and flavor. Combinations include lentils, rice, and peas; chia seeds, corn, and rice; quinoa flour and brown rice; and zucchini, lentil, and pea flours. Many plant-based pasta brands have a similar taste and texture to traditional pasta. Varieties come in all shapes, including penne, rigatoni, shells, tortellini, macaroni, elbows, and spaghetti. TFL SELECTED SOURCES “17 plant-based and protein-packed pasta alternatives to keep stocked at all times” by Megan Porta,, 4/20/20 n “Chickpea pasta vs. regular pasta—is it worth the hype?” by Jen Evansy,, 5/1/20 n “Love pasta? Give these plant-based picks a try” by Bethany Mavis,, 1/26/18 n “Vegan pasta market…,”, 10/17/19

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