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Compliments of

Natural Beauty

Moisturize, moisturize, moisturize. page 42

Weighing In

Juicing and green drinks. page 39

tasteforlife November 2015





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Undoing Diabetes

Supplements that can help.


Side Ways

It’s all about the side dishes!



Anti-Inflammation Strategies Your key to overall health.


Are You Being Zapped? Protect against electropollution.

departments 6 Editor’s Note 10 News Bites

Paleo soups • The best time to take a break • Yoga for arthritis • More

19 Healthy Family

Approaches to ADHD.

22 Gluten Free Focus

Dinner party perfection.

25 Herbs & Homeopathy

Boost energy without caffeine.

39 Weighing In

Drink your greens.

42 Natural Beauty

Replenish your skin for a youthful glow.

44 Natural Picks



47 Guest Columnist


Traditional Chinese medicine for cold and flu season.

56 Life in Balance

How yogurt soothes anxiety.

64 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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Sharing the Bounty One of the perks of working for this magazine is that manufacturers of natural products send us their latest and greatest releases. The only downside is that we sometimes run out of shelf space at the office. We want to share the bounty with you. Each

Director, Creative & Interactive Justin Rent Senior Graphic Designer Michelle Knapp Custom Graphics Manager Donna Sweeney

week we mail a gift package to a lucky reader.

Business Development Director Amy Pierce

To date, we've done 47 giveaways (we pick a new winner every Wednesday), and look forward to continuing this tradition. Entering to win is simple. Visit and fill out the form. If you want to receive our free

tasteforlife 2015

editor’s pick

weekly enewsletter, you can check the box, but it's not necessary for you to win. Our enewsletters currently feature healthy recipes and wellness tips, but we want to create more

Customer Service: 800-677-8847 Director of Retail & Customer Service Judy Gagne (x128) Director of Advertiser & Customer Service 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 ( National Sales Manager Diane Dale Retail Account Manager Kim Willard

focused topics based on people's needs. If you

Founder and Chief Executive Officer T. James Connell

have a health topic you care about, please drop me

Editorial Advisory Board

a line at To your health, derma e Purifying 2-in-1 Charcoal Mask

Chief Content Officer and Strategist Lynn Tryba ( Managing Editor Donna Moxley Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson

Lynn Tryba

In the October 2015 Taste for Life edition we neglected to credit the following images to their respective photographers. Kimchi [Photo credit: © Tara Fisher 2015] Sauerkraut [Photo credit: © Tara Fisher 2015] Chocolate and Banana Smoothie [Photo credit: Claire Yates] Quinoa, Black Bean, and Mango Salad with Lime Dressing [Photo credit: Daniel J. van Ackere/America's Test Kitchen] Chickpea and Rice Soup with a Little Kale [Photo credit: © Kate Lewis] We apologize for the omissions.

Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Linda B. White, MD, assistant professor, department of health professions, Metropolitan State College of Denver Marcia Zimmerman, CN, author of The Anti-Aging Solution, Reverse Aging, and 7-Syndrome Healing Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 222 West Street, Suite 49, Keene, NH 03431 603-283-0034


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

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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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news bites foods, supplements & prevention


SPICE of life


BROTH SEASON Bone broths are nearly as old as cooking itself, but they’ve become increasingly popular recently. A prime component of the Paleo diet, the broths have been promoted for the relief of arthritis pain, sagging skin, and bone health, but there have been few studies done to support those claims. Nonetheless, bone broths are good sources of protein and—with the addition of vegetables and herbs—they make a satisfying meal. “Soup adds

Like spicy foods? Eating them regularly may help you live longer, according to a long-term study. “The finding is very simple,” said lead researcher Lu Qi, MD, PhD, a professor at Harvard Medical School. “If you eat more spicy food, it’s better for your health and lowers the risk for mortality, especially as it relates to cancer and heart disease.” Participants who ate spicy foods such as chili peppers once or twice a week were 10 percent less likely to die during the study period compared to those who ate such foods less than once a week. Eating spicy foods on a near-daily basis lowered the risk further. Fresh chili peppers were specifically linked to lower risks of dying of cancer, heart disease, or Type 2 diabetes. Compounds in peppers have been shown to fight inflammation. Peppers are also good sources of cancer-fighting vitamin C. SOURCES “Eating Spicy Food Linked to a Longer Life” by Nicholas Bakalar, New York Times,, 8/4/15 “Regular Consumption of Spicy Foods Linked to Lower Risk of Death,” British Medical Journal, 8/5/15

volume to what you’re eating so you get full faster,” says nutritionist Caitlin Van Dreason. “It’s a good way to have a really filling meal without a ton of calories.” Bone broths or stocks are generally made by simmering beef, chicken, or other meats for several hours (as long as 48 hours for some bone broths). Long simmering extracts collagen, amino acids, and other nutrients from the bones. Adding an acid such as vinegar or tomato paste can facilitate the process. Studies have shown that chicken soup can help clear nasal passages and reduce inflammation.


The best time to BREAK? The most beneficial time to take a workday break is midmorning. Breaks later in the day are less effective for replenishing energy, concentration, and motivation, according to Baylor University researchers. SOURCE “New Research Confirms How to Take Better Workday Breaks,” Baylor University, 9/9/15

SOURCES “Bones, Broth, Bliss” by Julia Moskin, New York Times, www.NYTimes. com, 1/6/15 “What’s the Scoop on Bone Soup?” Harvard Women’s Health Watch, 10/15

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news bites

foods, supplements & prevention


YOGA eases arthritis symptoms Yoga was shown to be a safe and effective method for improving physical and mental well-being in people with two common forms of arthritis. The study found participants with knee osteoarthritis or rheumatoid arthritis experienced about a 20 percent improvement in pain, energy, and mood. “Yoga may be especially well suited to people with arthritis because it combines physical activity with potent stress management and relaxation techniques, and focuses on respecting limitations that can change from day to day,” said researcher Susan J. Bartlett, PhD. Participants took part in a twice-weekly yoga class for eight weeks and did an additional weekly session at home. The yoga poses were tailored to individual needs. Improvements from the practice were still apparent after nine months. SOURCES “Yoga Improves Arthritis Symptoms and Mood, Study Finds,” Johns Hopkins Medicine, 9/15/15 “Yoga in Sedentary Adults with Arthritis . . .” by S.H. Moonaz et al., Journal of Rheumatology, 4/1/15

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BEET JUICE may aid sports performance Athletes recovered faster from sprinting and made quicker decisions after drinking high-nitrate beet juice for a week. The findings seem particularly beneficial for players in sports that involve prolonged, intermittent exercise, such as rugby, football, or soccer. Sixteen male athletes drank 140 milliliters (about 4.7 ounces) of the juice daily, or a placebo that had the nitrates removed. On day seven they completed rigorous sprinting tests while completing cognitive tasks designed to measure the accuracy and speed of their decision making. Those who received the highnitrate juice had improved their sprint performance by 3.5 percent and their decision-making speed by 3 percent with no reduction in accuracy. The small improvements could make a significant difference during competitions. SOURCE “Beetroot Juice Improves Sprinting and Decision-Making During Exercise,” University of Exeter, 9/18/15

Did you know? Drinking concentrated beet juice produced “robust changes in muscle power” in patients with heart failure. Participants in the new study did not experience any increase in heart rates or drops in blood pressure from the juice, an important consideration. SOURCE “Beet Juice Boosts Muscle Power in Heart Patients,” Washington University School of Medicine, 9/16/15

Nourish yourself, Nurture our world. Made with Certified Organic Fruits & Vegetables Non-GMO Verified

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news bites

foods, supplements & prevention


Pick a PEAR


More C = BETTER HEALTH Eating plenty of fruit and vegetables rich in vitamin C may guard against cardiovascular disease, according to a study in the American Journal of Clinical Nutrition. Researchers examined the eating habits of about 100,000 people. “We can see that those with the highest intake of fruit and vegetables have a 15 percent lower risk of developing cardiovascular disease and a 20 percent lower risk of early death compared with those who very rarely eat fruit and vegetables,” said researcher Camilla Kobylecki, MD. She attributed the reduced risk to high concentrations of vitamin C in the blood. Vitamin C is a potent antioxidant that protects cells from damage that can cause many diseases. Foods rich in the vitamin include citrus fruits, broccoli, bell peppers, and strawberries. SOURCE “Vitamin C Related to Reduced Risk of Cardiovascular Disease and Early Death,” University of Copenhagen, 7/7/15

Eating pears can help manage Type 2 diabetes and diabetes-induced hypertension, but be sure to eat the skin. Researchers found much higher levels of healthful phenolic compounds in the skin of pears than in the flesh. Choose organic pears if possible. SOURCE “Research Shows Pears Could Be Part of a Healthy Diet to Manage Diabetes,” North Dakota State University, 4/10/15


Sugar with that COFFEE? Does adding sugar to caffeinated drinks affect your respiration or heart rate? The answer may depend on your personal physiology. New Zealand researchers found wide variations in how people responded to sugar, caffeine, or a combination of the two. Caffeine alone slowed the heart rate of some participants but did not affect others. Sugar alone either increased the heart rate or did not change it. And caffeine with sugar decreased some participants’ heart rates, increased others, and had no effect on some. After all three treatments, carbon dioxide production (a measure of respiration) increased in some participants and remained the same in others. The researchers noted that further study is needed. SOURCES “Caffeine With and Without Sugar: Individual Differences in Physiological Responses During Rest” by E. Rush et al., Journal of Caffeine Research, 12/14 “Do Caffeine’s Effects Differ With or Without Sugar?”, 12/16/14

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The 7-Day Superfood Cleanse by Stephanie Pedersen ($14.95, Sterling Publishing Co., Inc., 2015) Feeling bloated, sluggish, and overweight? It might be time for a detox. Cleansing can help to increase energy, clear up skin, regulate sleep, bring mental clarity, and reduce cravings for junk food. While there are many ways to approach a cleanse, Stephanie Pedersen, certified holistic health counselor and author of more than 20 books, offers a wide range of healthy recipes chosen to bring great results without robbing the body of nutrients. Her book aims to harness the power of superfoods to help readers lose weight, achieve glowing skin, and improve emotional and mental well-being. Those who follow her plan will enjoy a variety of foods, from tasty green drinks and smoothies to hearty salads and sautéed vegetables. The seven-day “quick cleanse” is an appealing option for many people, as it doesn’t require the medical supervision of longer, more extreme cleanses.

The Complete Acne Health & Diet Guide by Dr. Makoto Trotter, ND ($24.95, Robert Rose, 2015) Blemishes are often seen as par for the course as we move from childhood into our teen years, but some of us suffer from acne into our 20s and beyond. Makoto Trotter is a licensed naturopathic doctor with expertise in digestion, hormones, and skin conditions. This book introduces a plan that eliminates inflammatory foods linked to acne and focuses instead on blemish-fighting superfoods. It covers a range of topics, including how diet and lifestyle can both contribute to and treat acne, as well as the role hormones, genetics, and medications play in triggering the condition. He also reviews conventional acne treatments, such as antibiotics and retinoids, and offers natural alternatives. Also discussed is the potentially harmful effect that sugar—including “hidden” sugars found in bread, pasta, and crackers—can have on skin health. Packed with charts and recipes, this guide to eating clean offers step-by-step instructions aimed at achieving clear, healthy skin for life.

Clean & Lean Pregnancy Guide by James Duigan with Maria Lally ($18.95, Kyle Books, 2015) If you or someone you know is hoping to conceive, expecting a baby, or recently became a new mother, you might have witnessed firsthand how challenging these times can be for even the most-well intentioned among us. Pregnancy and motherhood can deprive women of sleep, time, and energy. In Clean & Lean Pregnancy Guide, James Duigan draws on his experiences as a birth partner for his wife, and co-parent of their daughter, as he seeks to aid new moms (and momsto-be) on a journey to self-acceptance and optimal health. Taking readers back to the basics of clean eating, this book offers advice, recipes, and exercises designed to help women feel happier, healthier, and stronger, starting with preparing the body for a healthy pregnancy and then throughout pregnancy and birth.

Energizing Nutrition by Molly Lee ($11.95, CreateSpace Independent Publishing Platform, 2015) Our relationship with food is multifaceted, and our connection to what and how we eat can influence all aspects of our health. Author Molly Lee, a certified holistic health counselor and the founder and director of Energizing Nutrition (www.EnergizingNutrition. com), dives into the world of food paradigms and the ways in which they affect how we feel and live. Written from her own experiences as well as drawn from those of her clients, Lee’s book is an exercise in self-discovery that begins in childhood and moves toward the present. Along the way, she touches on diverse topics, including mindful eating, bio-individuality, and spiritual nourishment. Written in the manner of advice from a knowledgeable friend, Energizing Nutrition is not a diet book, and Lee challenges readers to set aside assumptions about what “good” and “bad” eating looks like. Her juxtaposition of facts with personal narrative seeks to provide readers with the tools to start creating a new food paradigm that may just transform their lives. TFL

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HEY! PAY ATTENTION! STOP SQUIRMING! FOCUS! SIT DOWN! THINK BEFORE YOU ACT! IF A CHILD—OR AN ADULT—IN YOUR FAMILY HAS BEEN DIAGNOSED WITH ADHD, PHRASES LIKE THESE MAY FLY THROUGH YOUR HOUSEHOLD ON A REGULAR BASIS. Attention Deficit Hyperactivity Disorder, a chronic neurobehavioral condition whose symptoms are inattention, distractibility, impulsivity, and hyperactivity, typically begins in childhood and may continue into adulthood—and it can have long-term effects that go far beyond a disruptive family environment. Luckily, there are strategies for managing ADHD and keeping your family healthy and happy. Talk with your healthcare practitioner or a specialist about medications and techniques like biofeedback, and also try some of these natural strategies.

Diet Tweaks The research differs on how much effect food has on children and adults with ADHD, with some studies indicating that a tailored diet can help a small percentage and others a substantial percentage. In any case, there’s no disagreement that eating healthfully and following a regular meal schedule will give all members of the family a solid foundation for moving through the day. Two doctors from Children’s Memorial Hospital in Chicago analyzed nearly 70 studies on diet and ADHD. They determined that very restrictive diets that eliminate additives and preservatives help only a small number of children with genuine sensitivities to such ingredients. However, the doctors also highlighted research showing an association between Western diets that are heavy in saturated fats and sugar and the development of ADHD, as compared with a diet high in vegetables, fruit, and whole grains with low-fat fish and dairy serving as protein sources. So if you suspect the person with ADHD in your family has food allergies or sensitivities that could be exacerbating

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Healthy & beautiful hair

the condition, talk with your practitioner about trying a diet that eliminates potential allergens, including artificial food coloring, which is found in many foods marketed to children. Cutting back on sugar may also be useful. If sensitivities aren’t an issue, think healthy eating. Look for a good balance of fruits and vegetables, whole grains, protein from lean meats, nuts, and peas, and healthy fats—monounsaturated, polyunsaturated, and omega 3s. Skip processed foods, fast foods, and hydrogenated fats like shortening and margarine.

Behavior Strategies

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• Teach kids to fight with words rather than fists. • Establish a system of rewards. • Encourage activities that engage the child. Good examples include individual sports, martial arts, and artistic pursuits like playing a musical instrument.

Relaxation techniques can quiet symptoms of ADHD in children and adults. Try daily massages or meditation, or practice regular rhythmic deep breathing. Recent research also emphasizes that physical exercise improves brain function and cognitive performance—including in areas that are difficult for those with ADHD, like executive control, resisting distraction, staying focused, and switching among tasks. The upshot? While kids and adults with ADHD present particular needs and face certain challenges, it’s also clear that what’s good for the whole family is especially good for those dealing with the symptoms of Attention Deficit Hyperactivity Disorder. So use strategies specifically aimed at managing the ADHD, and then follow longstanding, commonsense advice about healthy living, like eating right, exercising, and keeping stress at bay—for the good of the entire family! TFL SELECTED SOURCES “Attention Deficit Hyperactivity Disorder,” University of Maryland Medical Center, 3/7/13 “Deep Breathing to Decrease ADHD Symptoms and Anxiety,” “Diet Tips and Snack Ideas for Kids with ADHD” by Ann Pietrangelo,, 9/29/14 “Exercise Is ADHD Medication” by James Hamblin,, 9/29/14 “Pediatric Study: ‘Healthy’ Diet Best for ADHD Kids” by John Gever,, 1/9/12 “Study: Diet May Help ADHD Kids More Than Drugs” by NPR staff, National Public Radio, 3/12/11

For more information, please call: 1-877-696-6734 or visit our website 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. Results may vary. To make sure this product is right for you, always read the label and follow the instructions. Testimonials are not proof of efficacy.

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• Establish consistent rules.

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Parents will want to do some research or seek help from a professional or an ADHD support group in determining the best ways to help their children with ADHD practice self-control. A few strategies to consider: • Prioritize attending to the most negative behavior, and don’t sweat the small stuff.

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BRUSSELS SPROUTS WITH CURRANTS & ALMONDS Taken from My Life on a Plate by Kelis. Published by Kyle Books, priced $24.95. Photography by David Loftus.

25 minutes prep time ■ serves 6

dGV 3 Tbsp coconut oil 1 lb Brussels sprouts, prepared and cut in half lengthwise Sea salt and black pepper N c finely chopped shallots 1 Tbsp finely chopped garlic 1 Tbsp dried black currants 1 Tbsp slivered almonds 1. Heat a large sauté pan over medium heat for about 1 minute. Add oil and let it heat up and melt for about 30 seconds until a pinch of salt sizzles when dropped into pan. 2. Add Brussels sprouts, cut side down, and season with salt and pepper. Cover pan and cook sprouts for about 5 minutes, until faces are dark brown and caramelized. 3. Remove lid, scatter shallots and garlic around sprouts, season with salt and pepper, and give pan a good shake to distribute ingredients and turn sprouts. Cook for 1 to 2 minutes, uncovered, to soften shallots and garlic, shaking pan or stirring vegetables to make sure they don’t burn. 4. Stir in currants and almonds until well combined. Serve warm.


Per serving: 109 Calories, 3 g Protein, 10 g Carbohydrates, 3 g Fiber, 8 g Total fat (6 g sat, 1 g mono), 118 mg Sodium, ★★★★★ Vitamin C, K, ★ Vitamin B1 (thiamine), B6, Folate, Manganese, Molybdenum

Find a recipe for Cornbread with Dried Fruit, at


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SWEET POTATO PIE WITH WALNUT CRUST From the Taste for Life test kitchen

60 minutes prep time+ 20 minutes bake time for crust ■ serves 12

GV Walnut Crust 2 c walnuts 10 whole pitted dates 2 Tbsp unsalted butter, melted V tsp salt Sweet Potato Filling K c low-fat cream cheese, softened to room temperature N c orange juice K c maple syrup 1 Tbsp vanilla extract K tsp ground cinnamon K tsp ground nutmeg N tsp ground cloves N tsp ground allspice N tsp ground ginger N tsp salt 3 c baked and peeled medium sweet potatoes (from approximately 3 sweet potatoes) 2 eggs, plus 1 egg yolk 1. Make Walnut Crust: Preheat oven to 350°. Lightly oil a 9-inch pie pan. 2. Place walnuts and dates in the bowl of a food processor. Pulse until finely chopped. Add melted butter and salt. Blend until combined. Press mixture into pie pan. Bake for approximately 20 minutes, until light golden brown. Cool crust completely. 3. Meanwhile, make Sweet Potato Filling: Preheat oven to 375°. Place cream cheese, orange juice, maple syrup, vanilla, spices, and salt in the bowl of a food processor or container of a high-speed blender set to High. Blend ingredients together until smooth. Add sweet potato and blend until smooth. Add eggs, one at a time, and blend until smooth. Add egg yolk and blend until smooth. 4. Pour filling into cooled crust. Bake for 30 to 35 minutes, until filling is set. 5. Transfer pie to a wire rack to cool. Refrigerate leftovers. Kitchen Note: Walnut Crust can be made the day before and refrigerated overnight before filling. Per serving: 315 Calories, 7 g Protein, 39 g Carbohydrates, 4 g Fiber, 17 g Total fat (3 g sat, 3 g mono, 10 g poly), 86 mg Sodium, ★★★★★ Vitamin A, Copper, Manganese, ★★ Vitamin B6, Biotin, Phosphorus, Zinc, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, Pantothenic acid, Magnesium, Molybdenum, Potassium

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Adaptogenic Herbs While they don’t provide the quick energy boost of coffee, adaptogenic herbs such as eleuthero, ashwagandha, rhodiola, and Panax ginseng can make a more lasting impact on fatigue. These herbs work to lessen the effect of stress, which can sometimes make us feel sluggish, drained, and even exhausted. They are most effective if taken regularly for weeks or even months.

Medicinal Mushrooms Some species of mushrooms have been shown to boost energy. Preliminary evidence from animal studies suggests that the fruit body of the Cordyceps militaris mushroom may work against fatigue. A double-blind, placebo-controlled study on the effects of oral administration of cordyceps showed that test subjects receiving higher doses achieved a 30 to 70 percent increase in endurance performance after three weeks. Supplements can be found in liquid or capsule form.

Add-In Energy As an alternative to coffee, try adding a shot of liquid vitamins or a serving of wheatgrass, barley grass, spirulina, or alfalfa powder to your next smoothie or juice.

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Coffee Alternatives Quitting coffee cold-turkey can be challenging, as caffeine withdrawal can cause headaches and irritability. A product called Teeccino, a blend of carob pods, barley, and chicory root, added to regular coffee (and increasing the ratio over the course of several weeks), can help caffeine consumers wean themselves without side effects.

Homeopathic Remedy A common homeopathic remedy called Nux vomica might help treat symptoms of caffeine withdrawal, particularly the sometimes debilitating headaches that can stop us in our tracks. Derived from the seeds of a tree native to India and Sri Lanka, Nux vomica is often given as a treatment for headaches and irritability. TFL

Did you know? Coffee is one of the world’s leading beverages, and its worldwide trade exceeds $10 billion annually. While some studies suggest positive outcomes—such as enhanced cognitive function—associated with its consumption, caffeine has also been linked to higher levels of serum cholesterol. Evidence suggests that excessive consumption of coffee should be avoided, particularly for pregnant and postmenopausal women.

SELECTED SOURCES Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts Press, 2007) “Coffee and Its Consumption: Benefits and Risks” by M.S. Butt and M.T. Sultan, Crit Rev Food Sci Nutr, 4/11 Easy Homeopathy by Edward Shalts, MD, DHt ($14.95, McGraw-Hill Companies, 2006) “Studies on the Antifatigue Activities of Cordyceps militaris Fruit Body Extract in Mouse Model” by J. Song et al., Evid Based Complement Alternat Med, 8/15 “Traditional Uses and Medicinal Potential of Cordyceps sinensis of Sikkim” A.K. Panda and K.C. Swain, J Ayurveda Integr Med, 1/11

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Diabetes Preventing a disease that strikes nearly one in every 10 Americans

Fully one-third of the 29 million Americans with Type 2 diabetes have no idea that they have this disease. Even more people—86 million of them—have a condition called “prediabetes,” in which blood sugar levels are higher than normal, but not yet at the threshold of being diabetic. Prediabetes is far from harmless: It means that you will likely develop diabetes within the next decade.

Just as day after day, people with prediabetes silently progress into full-blown Type 2 diabetes, so too can they slowly move away from diabetes and return to healthy blood sugar levels. Even modest changes—such as losing 5 to 10 pounds and engaging in 30 minutes of daily moderate exercise—can slash the risk. Nutrition research identifies many ways to undo diabetes, including the following three well-researched supplements that can send a strong message to prediabetes, letting it know it’s not welcome in your body:

1. Vitamin D The hormone insulin serves as a “key” at each cell’s doorway, granting entrance of blood sugar to be used as energy inside each cell. With prediabetes and Type 2 diabetes, the cells increasingly don’t respond to insulin, which results in rising blood sugar levels. This is called insulin

Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

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resistance. Vitamin D gives diabetes a one-two punch: It boosts the body’s production of insulin while it improves the cells’ response to insulin. When researchers tracked a group of people with prediabetes, those with lower levels of vitamin D scored as the most insulin resistant and most likely to progress to diabetes. And there is a reverse path, as well. Taking vitamin D turns back the clock on insulin resistance in those with prediabetes. Supplementing with vitamin D kept many of these people from becoming diabetic and normalized their blood sugar/insulin levels. The Vitamin D Council recommends up to 5,000 IU daily of vitamin D3 for adults (through a combination of sun exposure, foods, and supplements). If you already take a multivitamin/mineral supplement, it’s likely to provide 200 to 400 IU of vitamin D. Keep that in mind if you also take a standalone vitamin D product. Remember, sun exposure and foods will, of course, also contribute vitamin D to your body’s supply—not all of your vitamin D needs to come from supplements. Your body can make 10,000 IU of vitamin D with about 20 minutes of sun exposure on a sunny day. Good food sources of vitamin D include fish, eggs, and fortified dairy products.

2. Omega 3s You can also do a U-turn away from the disease with the help of omega-3 fatty acids, which are found in fish oil as well as some plant sources. Defective insulin secretion is associated with diabetes. Getting the body to pump out more insulin is an important way to get diabetes under control, and that’s just what happens when people with diabetes supplement with omega 3s. The benefits of omega 3s go beyond getting more insulin circulating through the bloodstream; omega 3s make the body more responsive to the insulin that is there already, which helps manage diabetes. When researchers gave omega-3 supplements

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each day to people with diabetes, their insulin sensitivity improved significantly compared to a control group given placebo pills. Even those with prediabetes are better off consuming more omega 3s, according to research in overweight people with prediabetes who supplemented with daily flaxseed for three months. (Flaxseed is a nonfish source of omega 3s.) Simply adding flaxseed to their diets lowered blood sugar levels and made the insulin in the blood better at doing its job of shuttling sugar into cells. For those who don’t eat fatty fish at least twice per week, the Academy of Nutrition and Dietetics recommends supplementing with at least 500 milligrams daily EPA and DHA (two key omega 3s).

3. Chromium While the hormone insulin keeps busy with its main job of regulating how much sugar is in the blood, it gets a helping hand from the trace mineral chromium. Chromium is needed to make “glucose tolerance factor,” a compound that improves the action of insulin and sends diabetes packing. Too little chromium wreaks havoc on the blood sugar–insulin relationship, and the reverse holds true—chromium supplementation kicks the insulin response into high gear. For those with prediabetes, chromium is an excellent choice to help get blood sugar management back on track, which could mean that diabetes never fully develops. Good food sources of chromium include broccoli, oats, barley, and tomatoes. TFL SELECTED SOURCES “n-3 Polyunsaturated Fatty Acids and Insulin Secretion” by X. Wang and C.B. Chan, J Endocrinol, 3/15 “Daily Flaxseed Consumption Improves Glycemic Control in Obese Men and Women with Pre-Diabetes: A Randomized Study” by A.M. Hutchins et al., Nutr Res, 5/13 “Effects of Different Modes of Exercise Training on Glucose Control and Risk Factors for Complications in Type 2 Diabetic Patients: A Meta-Analysis” by N.J. Snowling and W.G. Hopkins, Diabetes Care, 11/06 “Effects of Supplementation with Omega-3 on Insulin Sensitivity . . . in Type 2 Diabetic Patients” by P.F. Farsi et al., Arg Bras Endocrinol Metabol, 6/14 “Low Circulating 25-Hydroxyvitamin D Concentrations Are Associated with Defects in Insulin Action and Insulin Secretion in Persons with Prediabetes” by F. Abbasi et al., J Nutr, 4/15 “Molecular Mechanisms of Chromium in Alleviating Insulin Resistance” by Y. Hua et al., J Nutr Biochem, 4/12 “Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis” by Z. Yang et al., Sports Med, 4/14 “Systematic Review and Meta-Analysis of the Efficacy and Safety of Chromium Supplementation in Diabetes” by N. Suksomboon et al., Journal of Clinical Pharmacy and Therapeutics, 3/17/14 “Vitamin-D Supplementation in Prediabetes Reduced Progression to Type 2 Diabetes and Was Associated with Decreased Insulin Resistance . . .” by D. Dutta et al., Diabetes Res Clin Pract, 3/14 “Why Does the Vitamin D Council Recommend 5,000 IU/day?” by J. Cannell,, 12/10/13

Get Moving It doesn’t matter whether you walk, bike, swim, pump iron, or Zumba—just move your body regularly. When it comes to treating diabetes, all exercise produces similar results to drug therapy, insulin medications, and dietary changes. For best results, stick with exercise for at least three months before you expect to start seeing results, and try combining aerobic workouts with resistance training. Exercise can keep those with prediabetes from ever developing the disease. For even better control of blood glucose, combine regular exercise with dietary changes, dietary supplements, and (if still needed) appropriate medications.

What’s Your Number? At age 45, everyone should get tested for diabetes or prediabetes. This is especially true if you are overweight or obese. For those younger than 45, it’s also recommended to get a baseline blood sugar reading if you have risk factors, such as being overweight, and/or have high blood pressure, low HDL cholesterol, high triglycerides, a family history of diabetes, or a history of gestational diabetes or giving birth to a baby weighing more than 9 pounds.

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healthier Thanksgiving dishes


If Thanksgiving finds you reaching for the sides over the turkey, these recipes are for you. Comforting and filling—yet still full of traditional flavors— these side dishes are a tasty way to enjoy the bounty of autumn’s harvest.

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SAGE GRAVY From Eat Like You Give A Damn by Michelle Schwegmann and Josh Hooten ($24.95, Book Publishing Company, 2015)

20 minutes prep time ■ makes 2 cups (serves 8)

dV N c almond meal or almond flour N c unbleached all-purpose flour, white whole-wheat flour, or spelt flour 2 Tbsp nutritional yeast flakes 2 tsp rubbed sage 1 tsp garlic granules N tsp freshly ground black pepper, plus more if desired 1 c water 1 c unsweetened nondairy milk 2 tsp reduced-sodium tamari K tsp lemon juice 1. Put almond meal, flour, nutritional yeast, sage, garlic granules, and pepper in a medium saucepan and whisk to combine. 2. Whisk in water, milk, and tamari until smooth, making sure to incorporate flour from sides of saucepan. Bring to a boil over medium heat, whisking frequently. Decrease heat to medium and simmer, whisking frequently, until thick and smooth, about 10 minutes. 3. Whisk in additional pepper to taste if desired. Whisk in lemon juice just before serving. Per serving: 49 Calories, 3 g Protein, 6 g Carbohydrates, 2 g Fiber, 2 g Total fat, 66 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B2 (riboflavin), B6, ★★★ Vitamin B3 (niacin), ★ Vitamin B12, Pantothenic acid

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ROAST PUMPKIN, GOLDEN BEET & SQUASH SALAD WITH GARLIC From Nourish by Amber Rose, Sadie Frost, and Holly Davidson © 2015 Kyle Books 45 minutes prep time ■ serves 8

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butternut squash, halved lengthwise, seeds removed golden beets, peeled and cut into 6 wedges medium orange pumpkin (acorn squash or Japanese red kuri), halved, seeds removed whole bulb garlic, cloves separated and unpeeled A few tablespoons of olive oil Sea salt and freshly ground pepper

1. Preheat oven to 350°. Slice butternut squash into four long slices and place on a big baking sheet with golden beet wedges. Cut pumpkin halves into lovely crescent moon wedges— roughly four wedges per half pumpkin—and scatter those on pan too with garlic cloves.


2. Drizzle oil generously over everything, sprinkle with salt and pepper, and roast in oven for about 30 to 35 minutes. Keep an eye on them; you want edges to start browning and vegetables to be tender all the way through—check by inserting a small sharp knife into a thick piece. 3. Remove vegetables from oven and let cool a little. Transfer everything to a shallow platter and serve. Per serving: 115 Calories, 2 g Protein, 13 g Carbohydrates, 2 g Fiber, 8 g Total fat (1 g sat, 5 g mono, 1 g poly), 143 mg Sodium, ★ Vitamin B6, C, Folate, Manganese

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CRANBERRY-ORANGE CHUTNEY From the Taste for Life test kitchen

45 minutes prep time + chill time ■ makes approximately 3 cups (serves 12)

dGnV 3 1 1 1 N N V

c whole cranberries c honey or maple syrup medium-sized orange (preferably organic) tsp ground ginger tsp ground cardamom tsp ground cinnamon tsp ground cloves

1. Pick over cranberries and remove any loose or attached stems or leaves. Rinse cranberries under running water in a colander. 2. Combine cranberries, honey or maple syrup, and K cup of water in a medium pan set over medium heat. Bring mixture to a low boil. Reduce heat to low and simmer, covered, for 10 minutes. 3. Uncover pan and simmer for 10 minutes more, stirring occasionally. 4. Cut unpeeled orange into chunks. Add chunks to a food processor or blender and chop into a fine pulp. 5. Add orange pulp, spices, and another K cup of water to cranberry mixture. Simmer for 20 minutes, uncovered, stirring often. Chill before serving. Per serving: 90 Calories, 23 g Carbohydrates, 1 g Fiber, 3 mg Sodium, ★★★★ Manganese, ★ Vitamin C

Find a recipe for Wild Rice & Roasted Vegetables at

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DRINK YOUR (GREEN) NUTRIENTS WELL-BEING AND ENERGY ARE JUST A SIP AWAY WE ALL KNOW FRUIT AND VEGETABLES ARE GOOD FOR US. THEY HELP LOWER OUR RISK FOR OBESITY, HEART DISEASE, AND TYPE 2 DIABETES, AMONG OTHER BENEFITS. YET, ACCORDING TO THE US CENTERS FOR DISEASE CONTROL AND PREVENTION, ONLY ABOUT ONE IN EVERY 10 AMERICANS EATS ENOUGH OF THEM. IF YOU’RE INTERESTED IN OPTIMAL HEALTH, THAT’S A LOT OF MISSED OPPORTUNITIES! Maybe you always intend to eat more fruit and veggies, but your busy schedule stands in the way. Eating whole foods is ideal, but if you’re falling short on the recommended five to nine servings, drinking a couple of servings might work well for you.

Beyond V8 When you’re making a green drink, start with a base of dark green, leafy veggies. Think of spinach, kale, collards, and bok choy as your go-to powerhouses. They’re rich in fiber, iron, magnesium, potassium, and calcium. They also supply the B vitamin folate, which contributes to cell repair and heart health, and vitamin K, which can help prevent osteoporosis and decrease the risk of inflammatory diseases. Mix raw ingredients in a blender, as opposed to a juicer. This way, the final product retains more fiber, helping you feel full longer and doing a better job of balancing blood sugar levels. You can make green drinks by mixing in a blender, for 1 to 2 minutes, the following ingredients: 1 or 2 handfuls of leafy greens, 2 cups of coarsely chopped fruits and/or vegetables, and about 1 1⁄2 cups of liquid such as water, nut milks, or coconut water. Add powdered greens to incorporate superfoods into your drink. Here are some high-impact ingredients to try:

Spirulina A blue-green algae, spirulina contains protein and carotenoids, antioxidants needed for cellular health. High in gamma linolenic acid and potassium, spirulina is thought to stabilize blood sugar levels, reduce cholesterol, and strengthen immunity.

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Packed with chlorophyll, magnesium, calcium, and potassium, this green also contains the antioxidant alpha lipoic acid, which has been shown to enhance insulin sensitivity and lower glucose levels in people with diabetes.

Wheat & Barley Grasses Research suggests that these grasses can improve symptoms of fibromyalgia and rheumatoid arthritis. Humans can’t digest whole grasses, but these green foods are available as juice and powdered extracts. Wheatgrass juice is 70 percent chlorophyll, contains 92 minerals, and is packed with vitamins B, C, E, and K. Because it has a unique and potent flavor, most enthusiasts prefer to take it as a powdered supplement—the perfect way to boost the nutritional value of any green drink. Be aware that these grasses may cause a reaction in those with gluten allergies or sensitivities.

Matcha Green Tea This green tea contains a high concentration of L-theanine, a stressreducing amino acid that promotes brain health and helps regulate mood and alertness.

Beets This root vegetable adds a nice burst of sweetness to a drink. Its nutrients can improve blood flow, lower blood pressure, boost stamina, and enhance cardiovascular health.

Superfruits Sure they’re sweet, but strawberries and blueberries also contain anthocyanins—compounds that lower blood pressure and increase the elasticity of blood vessels. TFL SELECTED SOURCES “Dark Green Leafy Vegetables,” US Department of Agriculture,, 3/20/13 “Eat Blueberries and Strawberries Three Times Per Week,” Harvard Health Publications, 7/1/13 “Ergogenic and Antioxidant Effects of Spirulina Supplementation” by M. Kalafati et al., Med Sci Sports Exerc, 1/10 Green Smoothies for Every Season by Kristine Miles ($16.95, Ulysses Press, 2013) “The Microalga Spirulina platensis Presents Anti-inflammatory Action . . .” by I.P. Joventino et al., J Complement Integr Med, 8/10/12 “Only 1 in 10 Americans Eats Enough Fruits and Veggies: CDC,” “What Are the Health Benefits of Watercress?”, 11/18/14

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MOISTURIZE, MOISTURIZE, MOISTURIZE! KEY INGREDIENTS TO REVIVE YOUR SKIN IF YOU’RE OF A CERTAIN AGE, YOU’VE PROBABLY PLAYED THE MIRROR GAME. YOU PLACE YOUR FINGERTIPS ON CERTAIN AREAS OF YOUR FACE AND PULL UP. IT COULD BE THE CHEEKBONE AREA, TO LIFT A SAGGING JAW LINE, OR MY PERSONAL FAVORITE, RIGHT ABOVE THE EYEBROW TO TIGHTEN THE EYELIDS. This somewhat alarming loss of elasticity is due to several factors. A lifetime’s exposure to UV light damages our skin’s collagen—the fibrous protein that keeps skin firm yet flexible. At the same time, our bodies experience a significant decline in the amount of collagen and hyaluronic acid they produce. When all’s going well, collagen and hyaluronic acid are the dynamic duo of anti-aging. The collagen provides firmness, and the hyaluronic acid attracts and then traps much-needed moisture. The end result is smooth, youthful-looking skin. While our middle-aged selves may be producing less of these compounds, supplements can help stimulate our natural production, explains Tim Mount, CN, CCMH, director of education for NeoCell, a supplement company. “Be patient with collagen’s anti-aging benefits,” he says. “Just as a cut from the skin takes weeks to heal completely, skin regeneration from collagen supplementation may take a similar amount of time before visible results are seen. But the effects are cumulative, so the longer someone takes collagen, the more dramatic the benefits become.” Mount is also enthusiastic about the potential of hyaluronic acid supplementation, calling it the perfect complement to collagen. “Hyaluronic acid’s beautifying benefits are threefold: Added moisture softens the skin, the skin’s surface has fewer wrinkles as internal hydration pushes the surface out and smoothes it, and water is responsible for transporting nutrients to the skin cells, which results in a healthy, radiant complexion,” he says. Of course, there’s more to radiant, youthful skin than hyaluronic acid and collagen. The following chart outlines other key ingredients to look for in either topical preparations or oral supplements. SELECTED SOURCES “Anti-aging Efficacy of Topical Formulations Containing Nisomes Entrapped with Rice Bran Bioactive Compounds” by A. Manosroi et al., Pharm Biol, 2/12 “Effect of Oral Intake of Choline-Stabilized Orthosilicic Acid on Skin, Nails, and Hair in Women with Photodamaged Skin” by A. Barel et al., Arch Dermatol Res, 2005 No More Dirty Looks by Siobhan O’Connor and Alexandra Spunt ($14.95, DaCapo, 2010) “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 2014; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: a Double-Blind, Placebo-Controlled Study” by E. Proksch et al., 2014, Skin Pharmacol Physiol Personal communication: Tim Mount, NeoCell, 10/15 Your Skin, Younger by Alan C. Logan, ND, Mark G. Rubin, MD, and Phillip M. Levy, MD ($21.99, Cumberland House, 2010)

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Alpha lipoic acid

Improves skin roughness and fine lines.

Argan oil

Great for dry skin; rich in protein, it improves skin elasticity and soothes irritation.


Improves skin elasticity and hydration.

Ellagic acid

Prevents collagen destruction and helps keep skin elastic.

Nut and plant oils (specifically almond, avocado, and jojoba)

Keep skin moist when its natural oil is depleted.

Rice bran

Enhances hydration and elasticity. Improves rough skin.

Vitamin A

Encourages new cell growth. Improves the appearance of fine wrinkles.

Vitamin C

Stimulates collagen production. When used topically in conjunction with vitamin E, alleviates UV damage.

Did you know? Researchers have found that collagen from jellyfish increases the skin’s ability to retain moisture and repair collagen and elastin protein fibers—in mice. SOURCE: “Effects of Collagen and Collagen Hydrolysate from Jellyfish Umbrella . . .” by J. Fan et al., Nutrients, 1/13

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Antistress Supplement Natural Vitality’s Natural Calm is an award-winning, best-selling magnesium supplement. This antistress drink is vegan, gluten free, and comes in a variety of tasty organic flavors. 866-416-9216,

Healthy Skin Nutrients Having beautiful and radiant skin has never been so easy and delicious. Beauty Bursts from NeoCell deliver high-absorption beauty nutrients in delectable, gourmet soft chews. 800-346-2922,

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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Jason Miller, LAc, MAcOM, is a graduate of the Oregon College of Oriental Medicine in Portland, OR. He is cofounder of Jade Mountain Medicine in Ashland, OR, and trains health professionals in the collaborative management of cancer and chronic disease for the Mederi Foundation. He lectures nationwide about herbal medicine and chronic disease. Visit to learn more.

AS WE APPROACH THE DARKEST AND COLDEST TIME OF THE YEAR IN THE NORTHERN HEMISPHERE, I AM COMPELLED TO SHARE WITH YOU MY FAVORITE STRATEGY FOR AVOIDING COLDS AND FLUS. In traditional Chinese medicine (TCM), colds and flus are considered to be the result of external pathogenic influences that work their way through the surface of the body to enter its deeper layers. Going to bed with wet hair, sleeping next to a cold draft, or leaving your neck unprotected from a cold wind are all examples of how “cold,” as a pathogenic factor, can penetrate the surface of the body and begin the disease process. This environmentally based theory of disease precedes the advent of microbiology and the ensuing discovery that colds and flus are both communicable and are associated with specific micro-organisms. In TCM terms, during the onset of a cold or flu, the defensive “qi” or “wei qi” of the body interacts with the pathogenic influence. Strong wei qi protects the body, even in compromised conditions, while weak wei qi leaves a person susceptible to pathogenic invasion. In modern biomedical terms, this relates to how the immune system interacts with an infecting organism. Modern science has shown us that micro-organisms are ubiquitous in our environment—they’re literally everywhere, throughout our bodies, and all around us. According to the germ theory of disease, micro-organisms are the cause of infectious disease. However, in TCM theory, the relationship between the constitution of the patient and the strength of the pathogenic influence determines whether or not the body will succumb to an environmental pressure and allow a disease process to manifest. An overlay of these two theoretical systems reveals a more complete picture. When the body is not strong enough to resist a pathogenic influence (such as a cold wind), an environmental change occurs, weakening the body’s defenses and allowing an opportunistic infection to gain a foothold. Once established, the over-proliferation of the infectious organism leads to the signs and symptoms we now know to be associated with infection. Before a pathogen such as a bacteria or a virus has established itself within our body, there is often an opportunity to re-establish balance, and avoid a more prolonged

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Warm your interior with a bowl of hot and sour soup.

disease process. By altering our internal environment through a process called venting in TCM, we can often release the pathogenic influence before it has taken hold. Using this approach, we can make our bodies less inhabitable to opportunistic infections, and we are often able to avoid getting sick. Like most disease processes, the treatment of colds and flus is most effective during the earliest stage of their development.

TCM Tips for Avoiding Colds and Flus Learn to identify your earliest signs and symptoms, for example, sore or scratchy throat, slight cough, mild fever, chills, fatigue, light-headedness, sneezing, runny nose, stiff neck, achiness, headache, or whatever these might be for you. Take action at the first sign or symptom: 1. Eat a bowl of hot and sour soup with extra spice to “warm the interior” and encourage sweating. 2. Take diaphoretics—plants that help induce a sweat. Yin Qiao San tablets are a classic TCM remedy. These teapills are made from herbs cooked in traditional fashion and then dehydrated and rolled into pills. Yin Qiao San—honeysuckle and forsythia powder—consists of 10 herbs.

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3. Twenty to 30 minutes after taking diaphoretics, take a hot bath with Epsom salts or a mustard bath to induce a strong sweat. In TCM, mustard is known for its stimulating and warming qualities. It opens pores and helps the body eliminate impurities through the skin. The product we use blends mustard seed powder with essential oils of eucalyptus, rosemary, wintergreen, and thyme. The essential oils enhance the opening and venting properties of the mustard seed and help the pores release toxins via sweating. 4. Stay bundled when getting out of the bath. It’s important to stay hot and keep a sweat going even if it’s somewhat uncomfortable. 5. Go to bed early and get to sleep. 6. Repeat as needed unless very fatigued. 7. Take additional Yin Qiao San every two to three hours. 8. Drink extra water. 9. If symptoms get worse, contact a practitioner for help. TFL SOURCE The Web That Has No Weaver: Understanding Chinese Medicine by Ted J. Kaptchuk ($21.95, Congdon & Weed, 1983)

Stay bundled and warm after a bath.

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INFLAMMATION IS THE BODY’S NATURAL RESPONSE TO INJURY. WHEN WE’RE HURT, OUR IMMUNE SYSTEM SENDS OUT WHITE BLOOD CELLS TO FIGHT POTENTIAL INFECTION FROM BACTERIA OR VIRUSES. WE KNOW THE INFLAMMATION RESPONSE IS WORKING WHEN WE SEE SWELLING OR REDNESS. THAT’S A GOOD THING. But sometimes the immune system initiates inflammatory responses when there’s nothing to fight off. This chronic systemic inflammation is associated with heart disease, stroke, rheumatoid arthritis, Type 2 diabetes, asthma, ulcerative colitis, lupus, and perhaps even cancer. Chronic inflammation may manifest as pain, heat, soreness, stiffness, swelling, or redness. When internal organs are involved, there may be no symptoms until some critical system in the

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body fails. While high blood pressure and some lifestyle choices, such as smoking or consuming alcohol excessively, seem to contribute directly to inflammatory disease, most often the causes are not clear. But while the causes of chronic inflammation are not fully understood, many effective, natural, anti-inflammatory treatments and strategies have been shown to control its harmful effects. In consultation with your healthcare professional, consider some of these remedies:

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Eat Well A Mediterranean-style diet, rich in fruits and vegetables, healthy oils, fish, and red wine in moderation for some, is a good place to begin, writes Brent Bauer, MD, an internal medicine specialist, in the Mayo Clinic Health Letter. Very little red meat should be eaten.

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Dig In Your Claws Cat’s claw (Uncaria tomentosa and Uncaria guianensis), guianensis a Peruvian herb derived from woody vines with claw-like thorns, has been shown to ease the pain of arthritis and bursitis (the inflammation of the fluidfilled sacs that act as cushions between bone, muscles, and tendons).

Bark That’s Good for the Bite White willow tree bark (Salix alba) has been used to treat inflammation since 400 BC, when people chewed on it to relieve pain. Since then, studies have shown it soothes lower back pain as well as the pain of osteoarthritis. The bark blocks inflammation like aspirin but without the side effects some people experience with that medicine. White willow bark is not recommended for children or people with renal disorders, peptic ulcers, asthma, or poorly controlled diabetes, among others. Don’t use if you’re allergic to aspirin.

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Omega-3 essential fatty acids in the form of cod liver oil have been treating inflammation since the late eighteenth century. Research has shown that omega-3 polyunsaturated fatty acids are some of the most effective anti-inflammatory agents available to combat heart disease, neurodegenerative disorders, and depression. The American Heart Association recommends fish and fish oil supplements for the prevention of coronary artery disease. Choose a supplement that contains the active ingredients eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Supplements should be taken with meals. Those on anticoagulant medications should avoid fish oil due to risk of bleeding.

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Yellow to Mellow Curcumin is a yellow pigment derived from the spice turmeric (Curcuma longa)—part )—part of the ginger family. Used for centuries in Ayurvedic and Chinese medicines to treat inflammation, this antioxidant has recently been developed into formulas that give it greater bioavailability. One formulation called BCM-95 has proven as effective as Prozac in treating major depressive disorder without the considerable side effects. Curcumin inhibits COX-2, an enzyme that causes pain and inflammation. Those on anticoagulants or high doses of nonsteroidal medication should be cautious about using curcumin.

Grape Expectations Resveratrol is a plant polyphenol found in many plant sources, but the skins of red wine grapes have the most concentrated amounts of this natural compound. Other food sources include blueberries, cranberries, and peanuts. Resveratrol seems to suppress the generation of free radicals—unstable molecules that cause oxidative stress and lead to inflammation.

Boswellia Bodes Well Boswellia (Boswellia serrata), ), also known as frankincense resin, has been used to treat inflammatory disorders since Biblical times. The gum resin, known as olibanum, reduces the white cell count in joint fluid, easing pain and swelling while improving function. One study found that, combined with ashwagandha and turmeric, it was an effective remedy for osteoarthritis in the knee. Some people experience mild stomach upset after taking boswellia extract. Take it with food. TFL SELECTED SOURCES “Boswellia serrata: An Overall Assessment of In Vitro, Preclinical, Pharmacokinetic and Clinical Data” by M. Abdel-Tawab et al., Clin Pharmacokinet, 6/11 “Buzzed on Inflammation” by Brent Bauer, http:// “Can Supplements Help with Pain?” by Kara Mayer Robinson, 7/9/15; “Resveratrol May Slow Aging in Humans” by Bill Hendrick, 8/4/10, “Curcumin for the Treatment of Major Depression: A Randomized, Double-Blind, Placebo-Controlled Study” by A.L. Lopresti et al., J Affect Disord, 10/14 “Efficacy and Safety of Curcuma domestica Extracts in Patients with Knee Osteoarthritis” by V. Kuptniratsaikul et al., J Altern Complement Med, 8/09 “Inflammation and Heart Disease,” American Heart Association,, 7/15 “Natural Anti-inflammatory Agents for Pain Relief” by J.C. Maroon et al., Surg Neurol Int, 12/13/10

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HOW YOGURT SOOTHES ANXIETY DOES THE IDEA OF MAKING SMALL TALK AT HOLIDAY PARTIES MAKE YOU BREAK OUT IN A SWEAT? YOU MAY NEED TO EAT MORE YOGURT. Recent research reveals that sauerkraut, yogurt, and other fermented foods appear to have a soothing effect on symptoms of social anxiety. “It is likely that the probiotics in the fermented foods are favorably changing the environment in the gut, and changes in the gut in turn influence social anxiety,” said lead researcher Matthew Hilimire, PhD. “I think that it is absolutely fascinating that the microorganisms in your gut can influence your mind.” Probiotics are healthful bacteria also found in pickles, kimchi, and kefir. The study authors concluded that “consumption of fermented foods that contain probiotics may serve as a low-risk intervention for reducing social anxiety.” TFL SELECTED SOURCES “Fermented Food Intake Linked to Fewer Anxiety Symptoms: Study” by Stephen Daniells, www., 6/10/15 “Fermented Foods, Neuroticism, and Social Anxiety: An Interaction Model” by M.R. Hilimire et al., Psychiatry Res, 8/15

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Are You Being Zapped?

Take a proactive approach to electropollution Looking for ways to limit your exposure to radio frequency (RF) energy emitted by cell phones? New York Times bestselling author Ann Louise Gittleman, PhD, CNS, offers the following tips, excerpted by permission from her book Zapped: Why Your Cell Phone Shouldn’t Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution (HarperOne, 2011). BUY LOW. Choose a cell phone with a low SAR rating. SAR stands for specific absorption rate, which measures the strength of a magnetic field absorbed by the body. If you don’t have your instruction manual, which is where that number should be (but isn’t always), you can find SAR listings at the Federal Communications Commission (FCC) website ( or you can request SAR information from the manufacturer or your carrier. You’ll need your model and FCC ID number, which may be in your owner’s manual or under the battery. If you go to the FCC site, you’ll see links to a variety of manufacturers from which you can get SAR numbers for

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ZAP-PROOF YOUR BEDROOM Clean up your bedroom. Not the clutter, the electronics. Since the greatest healing occurs during sleep and you spend nearly one-third of your life in bed, the bedroom is the most important room of the house to zap-proof. That includes TVs, radios, clock radios, alarm clocks (except the battery-operated kind), cordless phones, mobile phones, heating pads, and older electric blankets. They need to be out of the bedroom or at least as far from you as possible.

your phone. If yours isn’t there or you can’t find it, you can go to a second website (, where you’ll find instructions for inserting the FCC ID number to get the SAR from the FCC. o pass FCC certification, a phone’s ma imum SAR level must be less than . watts per kilogram. Some electronics and computer magazines or websites will occasionally list the highest and lowest SARs of cell phones. ut remem ber those ratings apply to adults, not children who may absorb more of the radiation because of their smaller, thinner skulls. PUT THEM ON SPEAKER. Anything you can do to keep the cell phone as far away from your head as possible will reduce the energy or power level because the farther away you are from the antenna, the lower the signal.

USE YOUR WORDS. Text whenever you can it limits the duration of your e posure and keeps the phone farther away from your head and body. GO OFFLINE. ake it a habit to turn the phone off when it’s not in use or to switch it into of ine, standalone, or ight modes, which turn off the wireless transmitter but still allow you to use the phone or DA for everything e cept making and taking calls or browsing the eb or email. MAKE THE SWITCH. If you absolutely must place the phone against your head (and I definitely do not recommend this), switch ears regularly while chatting on a cell phone to limit prolonged e posure on one side.

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AVOID TIGHT SPACES. Don’t make or take calls in the car—which more states are outlawing because it creates distractions—in elevators, trains, buses, or underground. First, your cell has to work harder to get a signal out through metal, so the power level increases. And on top of the more powerful signal, any metal box like the car or an elevator will also cause the waves to bounce around, creating in effect a resonance chamber, boosting their intensity. KEEP AN EYE ON THE BARS. Don’t use your phone when the signal is weak or when you’re traveling at higher speeds in a car or train: This automatically boosts power to maximum as the phone attempts to connect to a new relay antenna. RIDE THE QUIET CAR. Many trains have so-called quiet cars where cell use is prohibited and phones must be switched off so they don’t disturb other riders. It’s your best bet for traveling without overwhelming secondhand exposure to RF radiation.


KEEP IT SHORT. A cell phone isn’t what you want to use to catch up with an old high school buddy. If your conversation is going to be long, use a landline.

Ann Louise Gittleman, PhD, CNS, is a New York Times bestselling author of 30 books, including The Fat Flush Plan and Zapped. Visit her blog at She has appeared on Good Morning America, Dr. Phil, 20/20, The View, PBS, and CNN.

DIAL, THEN STRETCH. Don’t place the cell phone on your ear while your call is connecting—that’s the time the phone is sending out its strongest signal. GET IT OUT OF YOUR POCKET. Different parts of the body absorb radiation in different intensities, and testicular tissue may be more vulnerable. (That means no texting on your lap either!) Many experts also caution pregnant women about toting their phones because of unknown risks to a developing fetus. If you have to carry your phone with you all the time, tuck it in a purse or briefcase. There are also holsters made of shielded material that re ects the phone’s radiation away from your body. KEEP THE CELL OUT OF THE BEDROOM. Specifically, don’t sleep with your cell near your head. Remember, electromagnetic fields can reduce your body’s production of melatonin and with it a powerful freeradical scavenger that can protect your cells from the DNA damage that can lead to cancer and other disease. TFL

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“Give thanks for a little and you will find a lot.” —Hansa proverb

For more inspirational quotes, visit


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