Page 1

Compliments of

Herbal Helpers Alternatives to coffee. page 27

Smart Supplements Arthritis relief. page 52

tasteforlife November 2016




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ARE YOU STRESSED OUT? IF SO, YOU’RE NOT ALONE. In fact, the American Institute of Stress (AIS) highlights the following “stress” statistics:

Magnesium-Calcium Balance

Stress is the basic cause of 60 percent of all human illness and disease. Three out of four doctor visits are for stress-related ailments, costing our nation $300 billion each year in medical bills and lost productivity. Stress increases the risk of a stroke by 50 percent and risk of heart disease by 40 percent. One in five Americans reports “extreme stress” with symptoms such as shaking, heart palpitations and depression. Forty percent of stressed people overeat or eat unhealthy foods. Forty-four percent of stressed people lose sleep every night. Obviously, we have a stress problem. So, if you’re stressed, push pause, take a deep breath—and give your body the equilibrium it craves with Dr. Formulated Relax & Restore whole food magnesium!†


Did you know that if certain nutrients are out of whack, it can add to the stress we feel? Most people don’t get the amounts of magnesium they require and some forms of magnesium are simply not absorbed well in the body. This can lead to a magnesium-calcium imbalance leaving the body perpetually stressed. Calcium is necessary to excite nerves and muscle contraction; magnesium is required for calming nerves and relaxing muscles.† Generally, most people get more calcium than magnesium in their diets, but it takes adequate magnesium levels to push calcium out of cells, enabling the body to truly relax and restore.† In short, magnesium is a significant player in helping us de-stress so we can sleep better.† So, if you’re feeling stressed out or unable to sleep well, you should consider a whole food magnesium supplement such as Relax & Restore at bedtime to help you de-stress and get a good night’s sleep.†



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Diabetes Prevention

Tips for maintaining healthy blood sugar.


Thanksgiving Feast Not the same old thing.



Companies That Care

Support good works with your wallet.



8 Editor’s Note 13 News Bites

Eating to prevent cancer • Teen rebellion spurs food choices • Herbs for a lighter mood • Hot flashes cooled • Supplements for young readers • Blocking dementia with exercise

24 Hot Products 27 Herbal Helpers Coffee alternatives.

30 Weighing In

Quick workouts for busy people.

35 Festive Focus




Holiday gift ideas.

47 Gluten Free Focus

Breads, wonderful breads!

49 Healthy Family

Supplements for lung health.

52 Smart Supplements Caring for arthritic joints.

57 Natural Beauty

Serums that can save your skin this winter.

64 Last Word For more health & wellness resources visit



www. www.tas teforl i

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


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D Fer m

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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Certified Organic by International Certification Services, Inc., Medina, ND, USA

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Giving Thanks It’s not unusual for stress levels to kick up a notch in November as we battle cold and flu season, adjust to diminishing daylight, and prepare for the upcoming holidays. We’ve got some ideas to help you cope. Try speedy but effective 10-minute workouts (page 30) and get inspired to start your holiday shopping with our list of fun gift ideas on page 35. If you’re looking for vegetarian, vegan, or gluten-free options for Thanksgiving, check out recipes like Whipped Sweet Potatoes with Cardamom, Garlicky Green Beans, and Cranberry Orange Bread, starting on page 39. “Daily Bread” on page 47 offers a taste test of gluten-free dinner rolls, baguettes, and wraps. I hadn’t realized until we started working on this issue just how many serious conditions were linked to diabetes. American Diabetes Month is observed every November, and I urge you to read about ways to prevent Type 2 diabetes, starting on page 21. tasteforlife 2016 Taking dietary and lifestyle precautions now not only protects you against various forms of cancer, it also helps protect your eyes, kidneys, nerves, and heart. Those who get hit hard with respiratory issues during winter can learn about herbs that support lung health on page 49. And Hilary’s Spicy Thai Burger “Serum Savvy” on page 57 will unlock ways to preserve your skin’s moisture. Finally, our page of inspiration on page 64 leaves you with a “Last Word.” We hope this season gives you many reasons to be grateful.

editor’s pick

To your health,

Lynn Tryba

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

Editorial Advisory Board

Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 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


Healthy diet MAY HELP PREVENT CANCER Diet may help prevent many forms of cancer. To lower your risk, the American Cancer Society offers these tips: Eat a healthy diet rich in plant foods. Choose whole grains instead of refined grains. Eat at least two and a half cups of fruit and vegetables per day. Limit your intake of red meat and processed meats. Maintain a healthy weight. Limit your alcohol consumption. SOURCE “Take Charge!” Tufts University Health and Nutrition Letter, 9/16


Harnessing TEENAGE REBELLION It’s no secret that teenagers often rebel against authority. Researchers have hit on a new way to turn that rebelliousness into a health benefit. By framing wiser food selection as an act of independence and social justice, study leaders were able to motivate young teens to eat less junk food and to choose water over sugary drinks. “Our healthy eating message was framed as an exposé of manipulative food industry marketing practices that influence and deceive adolescents and others into eating larger quantities of unhealthy foods,” said Christopher Bryan, PhD, of the University of Chicago. The researchers explained how the food industry can engineer foods to maximize addictiveness, use deceptive labeling to make unhealthy products seem healthy, and target very young children via advertising. After these appeals to their social consciences, the teenagers made healthier choices even when they were not aware that they were being tracked. “Public health interventions for adolescents may be more effective when they harness the motivational power of that group’s existing strongly held values,” the authors concluded. SELECTED SOURCES “Broccoli v. French Fries: Study Finds Appealing to Teens’ Impulse to Rebel Can Curb Unhealthy Eating Habits,” University of Chicago, 9/12/16 “Harnessing Adolescent Values to Motivate Healthier Eating” by C.J. Bryan et al., Proceedings of the National Academy of Sciences, 9/6/16 www.tas teforl i

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A N T I - I N F L A M M A T I O N S U P P O R T*

news bites

foods, supplements & prevention


Herb may LIGHTEN MOOD Looking to ease mild depression? The herb St. John’s wort appears to reduce the production of cortisol (a stress hormone) and boost the action of neurotransmitters that help lighten mood. The staff at Massachusetts General Hospital advises that the herb is most effective for mild to moderate depression and less so for people with severe depression. It can interact with certain prescription drugs, so check with a healthcare practitioner before taking St. John’s wort. It should not be used with most antidepressant drugs. SOURCE “Do ‘Natural’ Remedies Work for Depression?” Mind Mood & Memory, Massachusetts General Hospital, 9/16


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Fenugreek cools HOT FLASHES A common herbal extract provided significant relief from menopause symptoms in a three-month study. Women with moderate to severe discomfort and poor quality of life received 1,000 milligrams of fenugreek extract per day. About a third of them reported no hot flashes after 90 days, while the others were experiencing only one or two flashes per day (down from three to five before the trial). Improvements were also seen in vaginal dryness, irritability, anxiety, night sweats, mood swings, insomnia, and headaches. SELECTED SOURCES “A Novel Extract of Fenugreek Husk . . . Alleviates Postmenopausal Symptoms and Helps to Establish the Hormonal Balance . . .” by S.S. Begum et al., Phytotherapy Research, 7/13/16 “RCT Supports Fenugreek Extract’s Menopausal Benefits” by Stephen Daniells,, 9/1/16

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news bites

foods, supplements & prevention


EXERCISE may block dementia


Supplements may IMPROVE KIDS’ READING Kids may see improvements in reading skills after taking supplements of omega-3 and omega-6 fatty acids, according to a new study. Children with attention problems may gain even bigger benefits. Children ages 9 and 10 were tested for reading speed, ability to read nonsense words, and vocabulary. They then received the supplements or a placebo for three months. After that time, all of the participants took the omega supplements for three more months. “Even after three months, we could see that the children’s reading skills improved with the addition of fatty acids, compared with those who received the placebo,” said Mats Johnson, MD, PhD. He added that the cell membranes of the brain are largely made of polyunsaturated fats. “Our modern diet contains relatively little omega 3, which is believed to have a negative effect on our children when it comes to learning, literacy, and attention.” In a similar study, Finnish researchers found reading-skill benefits in kids who ate a diet rich in vegetables, fruit, whole grains, fish, and unsaturated fats, and lower in sugary products. SELECTED SOURCES “Healthy Diet Boosts Children’s Reading Skills,” University of Eastern Finland, 9/13/16 “Omega-3 and Omega-6 Supplement Improves Reading for Children,” University of Gothenburg, 9/14/16

Exercise appears to affect the size of one’s brain, and may be protective against dementia, according to UCLA researchers. Their study found a link between low physical activity and a higher risk for dementia in older adults. The researchers determined that exercise affects the size of the hippocampus, the part of the brain that controls short-term memory. The protective effect of exercise against dementia was strongest in people 75 and older. SOURCE “Exercise Results in Larger Brain Size and Lowered Dementia Risk,” University of California-Los Angeles Health Sciences,, 8/2/16

Did you know? A new study found strong associations between physical activity and lower risks for five chronic diseases—breast and bowel cancers, diabetes, heart disease, and stroke. Researchers analyzed the results of 174 studies and determined that physical activity needs to be several times higher than presently recommended levels to achieve large risk reductions. SOURCE “Higher Weekly Activity Levels Linked to Lower Risk of Five Chronic Diseases,” BMJ, 8/10/16 www.tas teforl i

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Coping with Type 2 Diabetes STRATEGIES THAT HELP It used to be called “adult-onset diabetes” because it typically struck during a person’s 40s. In 1997, an international panel renamed it “Type 2 diabetes” because of the number of children developing the disease. The tripling of childhood obesity rates in the United States over the past 30 years contributed to a 30 percent rise in the incidence of pediatric Type 2 cases between 2001 and 2009. Fortunately, unlike Type 1 diabetes, there’s much you can do to prevent Type 2.

How It Works When a person eats, the liver makes a sugar called glucose, which enters the bloodstream. The pancreas secretes insulin, a hormone that keeps the glucose in the bloodstream within a fairly narrow range, delivering it to cells to burn as energy. The more sugary foods or high-glycemic carbs you eat, the more insulin your body makes to deal with the increased glucose. If the pancreas can’t

make enough insulin or if the cells start ignoring the insulin (a condition called insulin resistance), Type 2 diabetes can develop. This disease puts you at risk for nerve damage, impaired circulation, heart attack, high blood pressure, and stroke as well as vision and kidney problems. The risk of liver, pancreatic, and endometrial cancers doubles for those with diabetes. Follow a Mediterranean-style diet rich with fruits and veggies to stave off this disease. Whole grains provide fiber that lowers blood sugar. Add omega3-rich seafood or take fish oil supplements and use olive oil for salad dressing. www.tas teforl i

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Body Signals Some people with Type 2 diabetes have symptoms so mild that the disease goes undetected. Nearly one out of every 10 US adults has diabetes. About 25 percent of them don’t know it, according to the Centers for Disease Control and Prevention. According to the American Diabetes Association, the following are typical symptoms. Frequent urination Intense thirst Intense hunger, even though you are eating Extreme fatigue Blurry vision Cuts, bruises, and sores that take a long time to heal Tingling, pain, or numbness in the hands and feet.

An Integrative Approach Jacob Teitelbaum, MD, author of many health books, including the bestseller From Fatigued to Fantastic! (Avery Penguin, 2007) and the popular free iPhone app “Cures A-Z,” recommends the following approach to controlling Type 2 diabetes: 1 Lose weight if you’re overweight. This can help restore your body’s insulin effectiveness. 2 Exercise regularly to lower the risk of developing diabetes.

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3 Avoid sweets. Some sugar substitutes—such as stevia—are OK. 4 Increase fiber intake. 5 Vitamins B12, B6, and inositol can help prevent (or heal) diabetic nerve injury. 6 Maintain magnesium levels. Treating the magnesium deficiency routinely caused by diabetes helps decrease the risk of heart disease (if you have kidney failure do not take magnesium without your healthcare practitioner’s OK). 7 Take adequate vitamin D. Vitamin D deficiency is associated with increased diabetes risk. 8 Consider the medication metformin instead of insulin. Though you may need insulin, it can cause more weight gain in the long term. Try these other therapies and consult with your healthcare practitioner. TFL SELECTED SOURCES “Adherence to a Mediterranean Diet and Glycemic Control in Type 2 Diabetes Mellitus” by K. Esposito et al., Diabet Med, 9/09 “Diabetes Symptoms,” American Diabetes Association, www.Diabetes. org “The Effect of Vitamin D Supplementation on Glycemic Control and Lipid Profile in Patients with Type 2 Diabetes Mellitus” by M.I. Mohamad et al., J Am Coll Nutr, 7/16 “A Growing Problem,” Centers for Disease Control and Prevention, “Improved Neuropathy Scores in Type 2 Diabetic Patients Using Micronutrients Supplementation” by M.S. Farvid et al., Diabetes Res Clin Pract, 4/13/11

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Chicory: A flowering plant that’s native to Europe but now found in North America as well, chicory is considered by some to be the best brewed, caffeine-free replacement for coffee. Chicory root offers a number of health benefits. It contains vitamins A, B6, C, E, folate, and K, as well as zinc, magnesium, manganese, calcium, iron, and potassium. It contains a high level of inulin, a soluble fiber that feeds the good bacteria in the colon. It has sedative properties and can help ease constipation, prevent heartburn, and treat arthritis. To make chicory root “coffee,” buy the ground and roasted roots or harvest them from the plants, wash and dry them, then coarsely grind and roast them. Prepare as you would coffee, using a percolator, coffeemaker, French press, etc. Dandelion: Most everyone’s heard of dandelion wine, but it turns out the roots of the yellow-topped plant can be used to make a tasty noncaffeinated coffee replacement. You can try harvesting the weeds in your backyard, but you’ll likely have better luck planting a variety that’s cultivated for cooking, or buying the ground root at the natural foods market. Dandelion root shares many of the medicinal properties of chicory root—some not listed above include improving liver function, reducing symptoms of PMS, and treating diabetes and high cholesterol. Prepare as for chicory brew or purchase prepared dandelion coffee. And more! Among the herbs that are used to make a tasty brew are burdock root, California coffeeberry seeds, carob pods, and sow thistle roots. These can be dried, ground, and roasted, then prepared as you would coffee. Grains that are used to make hot beverages, usually in conjunction with other ingredients, include www.tas teforl i

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barley, wheat, and rye. Parsnips and chickpeas have been used in making alternative brews as well. Blends from the market: Several noncoffee brews are available. Most blend a handful of ingredients, and some are as simple to make as instant coffee. Try sampling a few of these: Discontinued by Kraft in 2007, Postum has been manufactured by Eliza’s Quest Foods since 2012. The product is made from roasted wheat, bran, and molasses. Pero is made from malted barley, barley, chicory, and rye. Choffy, made from cacao beans, has a natural stimulant and is packed with antioxidants. It’s brewed like coffee. Teeccino’s base is carob pods, barley, and chicory root. Other ingredients, including dates and figs, almonds, and dandelion root, are added to create different Teeccino brews. TFL SELECTED SOURCES “5 Healthy Alternatives to Coffee: Postum Back on the Shelves” by Brandon Judd, Deseret News, 1/10/13 “Alternatives to Coffee” by Rachel Albert-Matesz,, 1-2/02 “Choffy Brewed Chocolate,” “Make Your Own Coffee Substitutes” by Mother Earth News editors, 9-10/77; “Wild Coffee Alternatives” by Christopher and Dolores Lynn Nyerges, Mother Earth News, 8-9/99 “Teeccino’s Ingredients,” “This Coffee Alternative Is Great for Digestion, Heartburn and Arthritis,”

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We’ve got SO much more! Have you visited lately? Our website features hundreds of healthy recipes for you to try, insightful blogs, and SO much more! t, we also oer articles that help you lead a natural and healthy lifestyle. ur content covers everything from brain health to natural beauty to helpful supplements. lso check out our fun ui es, videos, and weekly giveaways of natural products.

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Walk On


Research shows that three 10-minute walks spaced throughout the day are just as effective at improving overall blood pressure as a 30-minute walk.

MINI WORKOUTS, MAXIMUM RESULTS ARE YOU LOOKING FOR AN EASY, FAST, EFFECTIVE WAY TO EXERCISE? IN RECENT YEARS RESEARCHERS HAVE FOUND THAT GREAT BENEFITS CAN BE OBTAINED FROM SHORT PHYSICAL WORKOUTS. EVEN AS LITTLE AS 10 MINUTES OF EXERCISE A DAY CAN PRODUCE RESULTS. AND FOR BOOSTING METABOLISM AND BENEFITING THE HEART, SOME RESEARCH HAS SHOWN THAT A BRIEF PERIOD OF INTENSE EXERCISE INTERSPERSED WITH A PERIOD OF REST CAN BE MORE EFFECTIVE THAN A LONGER, SLOWER WORKOUT. Of all exercise programs, brisk walking is one of the easiest and most enjoyable. Walking strengthens the heart and increases blood circulation throughout the body, carrying oxygen and nutrients to the organs. It can also increase the efficiency of the lungs, lower blood pressure, improve blood sugar and cholesterol levels, strengthen legs, and help to reduce body fat. If, however, you’re looking for a more complete workout, use the exercises below to create a 10-minute workout that will produce big results in strength, health, and well-being. Before starting any exercise program, it is wise to have a physical checkup. If you are unaccustomed to working out, your doctor may want to determine how much activity your heart can handle. Warm your body up with a few exercises like jumping jacks, gradually increase your activity level, and taper off at the end. Wait at least an hour after eating a meal before exercising. In addition to squats, pushups, and sit-ups, here are other ideas to add to your short workouts: Chair Dips: Sit on the edge of a chair with hands beside hips. Holding on to the chair, glide your bottom off the edge, keeping your back close to the chair. Bend elbows to 90 degrees, and then return to sitting position. Chair Squats: Stand in front of a chair with your back to the seat, feet hip-distance apart. Lean slightly forward and bend knees until your bottom just touches the chair, then stand back up. Keep your weight over your heels. After 10 minutes of exercise, stretch, cool down, and relax! TFL SELECTED SOURCES “10-Minute Workouts,” “Ask Well: 3 Short Workouts or 1 Long One?” by Gretchen Reynolds, 7/5/13; “Got a Minute? Let’s Work Out” by Gretchen Reynolds, 12/10/14, “Easy 10-Minute Workout for Busy Moms,” “Why Stretching May Not Help Before Exercise” by Alexandra Sifferlin,, 4/8/13

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# ABSORBED form of curcumin

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Buddha’s Diet

The Planet Friendly Diet

by Tara Cottrell and Dan Zigmond ($16.95, Running Press, 2016)

by Cat Smiley ($29.95, New Society Publishers, 2016)

The holidays can be a time of stress, which can seem antithetical to the point of the season. And, stress can also lead to overindulgence. Could an ancient philosophy offer a way to keep our health on track while we enjoy the festivities? Writer Tara Cottrell and Zen priest Dan Zigmond aim to help readers find and follow the famed “middle way” to health in their new book Buddha’s Diet: The Ancient Art of Losing Weight Without Losing Your Mind. Buddha, also known as the “Enlightened One,” struggled with the extremes of overindulgence and abstinence before finding the path of moderation. Playing on this pillar of Buddhist philosophy, Cottrell and Zigmond apply this principle to weight loss, offering realistic guidelines designed to help readers lose weight, feel better, and break their obsession with food. This mindful approach may be just the thing to get us through the holidays ahead.

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Perhaps a scientific approach to managing holiday eating is more your speed. Enter Cat Smiley, former world-class skier, one of Canada’s top trainers, and owner of Whistler Fitness Vacations, a weightloss retreat for women. For two years, Smiley and her team of data analysts and dietitians studied the dietary patterns of participants in her boot camp program, and the end result of this research can be found in The Planet Friendly Diet. Developed to address the needs of both people and the environment, this 21-day plan aims to eliminate food waste, keep costs and calories low, and fit with a variety of lifestyles including diabetic, kosher, and halal. Smiley’s easy-to-follow program and recipes help readers engage in a complete detox and reboot of their lifestyle and dietary choices. She even includes a weekly shopping list to keep food waste to a minimum. This program is structured to help readers transform their bodies and achieve sustainable, lifelong results.

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The Complete 10-Day Detox Diet Plan & Cookbook by Karen Barnes, MSc, ND ($24.95, Robert Rose, 2016) Detoxification is a natural process, but our bodies sometimes need help along the way. Because certain foods can cause inflammation, leading to pain, hormone imbalances, and sleep disturbances, learning what to avoid is key for overall health. Choosing an organic, nutrient-rich, plant-based diet might be the first step to improving your health and to putting your best foot forward this holiday season. In her new book, Karen Barnes, a naturopathic doctor and public educator, offers a 10-day plan to detoxify the body and improve digestion, skin, energy levels, and immunity, while optimizing weight loss. Divided into three sections—exposure to toxins; food allergies, sensitivities, and intolerances; and meal plans and recipes—this book teaches how to limit exposure to potentially harmful substances and offers more than 150 delicious, simple-to-make recipes.

The 2-Step Low-FODMAP Eating Plan by Sue Shepherd, PhD ($19.95, The Experiment, 2016) Heading into the holidays with gastrointestinal discomfort is no fun, yet it is a reality for as many as one in five Americans affected by IBS, and many more who have food intolerances or sensitivities. For some, eliminating FODMAPs (certain kinds of hardto-digest carbohydrates) has been scientifically proven to help reduce bloating, gas, and stomach pain. Sue Shepherd, author of The Complete Low-FODMAP Diet and The Low-FODMAP Diet Cookbook, has recently released this new title, which aims to simplify the process of identifying the sources of discomfort. Shepherd’s book will help readers build a custom diet plan to restrict FODMAPs found in wheat, milk, beans, and soy, as well as certain fruits, vegetables, nuts, and sweeteners, and then slowly reintroduce them to learn what, and how much, they can tolerate. With menu plans for adults, kids, vegetarians, and vegans, and more than 80 family-friendly recipes made with easy-to-find ingredients, Shepherd’s book will give readers suffering from FODMAP-related discomfort a reason to celebrate this holiday season. www.tas teforl i

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HOLIDAY GIFT GUIDE STRESS LESS WITH THESE IDEAS WINTER IS COMING—AND WITH IT COMES THE OFTEN-DREADED HOLIDAY SHOPPING. TO EASE YOUR STRESS, WE’VE GATHERED TOGETHER SOME FUN IDEAS TO INSPIRE YOU. (P.S. YOU STILL HAVE PLENTY OF TIME!) Give the Gift of Glow A Himalayan salt lamp tops the wish list for several Taste for Life staffers. As the days get darker, this lamp emits a warm, calming glow, making any space seem more welcoming. This desk decor could boost the mood of a friend who works at night or a young family member who lives in a dimly lit apartment or dorm room. This style of lamp is sold by different brands at different sizes and prices and is found easily online. Keep It Cool, or Stay Warm For the person who’s always on the go, the stainless-steel BPAfree Bobble Insulate can keep beverages warm for 12 hours or cool for up to 24. Bobble’s Presse bottle allows java lovers to brew, press, and drink gourmet coffee in three minutes. Bobble is part of the Seventh Generation brand.

Small & Special If you’re celebrating a holiday with multiple nights and events, such as Hanukkah, think small but special with gifts such as personal care products. Aroma Actives ( makes lovely skin-care items such as masks, serums, and facial oils made with botanical extracts and essential oils. Babo Botanicals sells a wide assortment of hair, skin, and suncare items that would make nice small gifts for any family member, but it also offers gift sets for newborns as well as moms and babies.

For the Foodies Your planet-loving peeps will dig EcoSouLife’s eco-friendly tableware made from natural fibers and sustainable materials. A wide variety of brightly colored cups, plates, bowls, travel cups, and mugs are available. Chore-free Animal Adoption For the animal lovers on your list, consider the Save the Manatee Club ( or a similar organization. For a modest sum, your friend will get items like an adoption certificate, an animal photo, and organization newsletters. TFL

Scent-sational Gifts If you know a bookworm who likes DIY projects or a workaholic who needs to relax, give them a copy of Essential Oils: All-natural Remedies and Recipes for Your Mind, Body, and Home by Neal’s Yard Remedies ($19.95, DK Publishing Penguin Random House, 2016). This gift would partner well with a selection of essential oils so recipients can make their own recipes for home and body fragrances or remedies for issues with digestion, circulation, joints, and more. We like Aura Cacia oils.

www.tas teforl i

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GET A MOVE ON FOR MEN’S HEALTH IF YOU NOTICE MORE MEN SPROUTING FACIAL HAIR ABOVE THEIR LIPS THIS MONTH, IT’S PROBABLY BECAUSE WE’RE IN MOVEMBER. THE MUSTACHE MOVEMENT IS DESIGNED TO DRAW ATTENTION TO MEN’S HEALTH CONCERNS, PARTICULARLY PROSTATE CANCER, TESTICULAR CANCER, MENTAL HEALTH, AND SUICIDE PREVENTION. IT BEGAN IN AUSTRALIA IN 2003 AND HAS GROWN TO INCLUDE MORE THAN 20 COUNTRIES. In the US, men’s fitness has become a hallmark of the Movember movement. You can register on the organization’s website to set a 30-day exercise challenge (such as running a race or learning to rock climb), track your progress, and raise funds for a men’s health initiative. Visit https:// for details. Physical inactivity is a risk factor for many diseases, including certain types of cancer. Exercise is an easy, cost-effective strategy, but more than 40 percent of men in “high-income countries” don’t exercise enough, according to Movember staff. Movember has funded more than 1,200 men’s health projects worldwide. “We’re independent of government funding, so we can challenge the status quo and invest quicker in what works,” states the organization’s website. TFL SELECTED SOURCES “Everything You Ever Wanted to Know About Movember and No-Shave November,”, 11/3/14 Movember USA,

Did you know? A similar organization called No-Shave November suggests that men skip their usual hair-grooming expenses this month and donate the savings toward cancer research. The American Cancer Society, the Prevent Cancer Foundation, and St. Jude Children’s Research Hospital are among the beneficiaries listed on the organization’s website. SOURCE No-Shave November,

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Many experts call magnesium the women’s mineral. For most women, supplementing is the best way to get enough magnesium (essential if you’re taking calcium). Eating foods containing smaller amounts of magnesium, such as some nuts, seeds and beans, is a good practice; but most Americans don’t get the minimum daily requirement of this key mineral from their diets. That’s where Natural Calm comes in. This best-selling, highly absorbable, water-soluble magnesium works quickly and effectively to ease stress, help you sleep, relax your muscles and supply magnesium for hundreds of physical processes. Of course, talking about it is just talk. The only way to feel the difference in running your body at healthy magnesium levels is to try it. It’s called The Calm Experience.

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ThanksgivingFeast holiday flavors

Too often, making the Thanksgiving dinner becomes a time crunch. Harried and exhausted, the cook is too tired to enjoy the meal. Cut back on preparation time with these easyto-make recipes. Yes, the pie may require some extra moments in the kitchen, but the payoff is the recipe comes with your choice of two crusts (a grain-free or a gluten-free version)!

Cranberry Orange Bread dGV From Nourishing Meals by Alissa Segersten & Tom Malterre, MS, CN ($26.99, Harmony Books, 2016)

60 minutes prep time + cool time ■ serves 8

Dry Ingredients O c coconut flour K c arrowroot powder 2 tsp baking powder K tsp baking soda K tsp sea salt 1 Tbsp grated orange zest Wet Ingredients 6 large organic eggs, lightly beaten L c melted coconut oil, plus extra for greasing pan L c pure maple syrup L c unsweetened applesauce L c fresh orange juice ¾ to 1 c fresh or frozen cranberries 1. Preheat oven to 350°. Grease an 8K x 4K-inch glass loaf pan with coconut oil. 2. In a large bowl whisk together dry ingredients. In a small bowl, whisk together wet ingredients, except cranberries.


3. Pour wet ingredients into dry and whisk together until combined. Fold in cranberries. 4. Pour batter into loaf pan and bake for 50 to 60 minutes. 5. Remove from oven and let cool in pan for about 20 minutes, and then invert onto a wire rack to completely cool. Per serving: 273 Calories, 5 g Protein, 22 g Carbohydrates, 2 g Fiber, 18 g Total fat (14 g sat, 2 g mono, 1 g poly), 373 mg Sodium, ★★ Vitamin B12, Biotin, Manganese, Phosphorous, Selenium, Choline, ★ Vitamin B2 (riboflavin), C, Pantothenic acid, Calcium, Iodine, Molybdenum, Zinc

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

For a guide to nutrition breakdowns, see page 8.

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Maple Pecan Pie dGV From Nourishing Meals by Alissa Segersten & Tom Malterre, MS, CN ($26.99, Harmony Books, 2016)

60 minutes prep time ■ serves 16

Your choice of Flaky Grain-Free Pie Crust, not pre-baked (recipe follows), or Gluten-Free Pie Crust, not pre-baked (recipe follows) 3 N 1K V N K N N N

c raw pecans, divided c arrowroot powder tsp ground cinnamon tsp baking soda tsp sea salt c pure maple syrup c gluten-free brown rice syrup* c unsweetened applesauce c melted coconut oil or butter**

1. Preheat oven to 350°. 2. Roll out your choice of pie crust dough between two pieces of waxed paper. Remove top layer of waxed paper, flip over, and place dough into a 9-inch pie plate. Remove second piece of waxed paper. Flute edges and prick bottom of crust with a fork a few times. Pre-bake for 10 to 12 minutes. Keep oven at 350°. 3. Place 2 cups of the pecans into

a food processor fitted with the “S” blade. Process until a coarse meal is formed. Transfer to a large bowl and add arrowroot powder, cinnamon, baking soda, and salt. Mix well. Add maple syrup, brown rice syrup, applesauce, and oil. Mix again until well combined. 4. Pour filling into pie crust and spread out with a spoon. Arrange remaining 1 cup of pecans on top. 5. Bake for about 45 minutes. The filling will set completely when cooled. Chill in refrigerator until serving. Bring to room temperature before slicing. *Some brands of rice syrup are not gluten free, as they contain barley or barley malt. Be sure to check labels if you want a gluten-free pie. **If you use butter, the recipe will not be dairy free or vegan. Per serving (using the Gluten-Free Pie Crust): 324 Calories, 3 g Protein, 26 g Carbohydrates, 3 g Fiber, 25 g Total fat (8 g sat, 11 g mono, 4 g poly), 31 mg Sodium, ★★★★★ Manganese, ★ Vitamin B1 (thiamine), Copper, Magnesium, Phosphorus, Zinc

Flaky Grain-Free Pie Crust dGV

Gluten-Free Pie Crust

From Nourishing Meals by Alissa Segersten & Tom Malterre, MS, CN ($26.99, Harmony Books, 2016)


15 minutes prep time + 20 minutes dough chill time ■ makes 1 single crust

1 c packed blanched almond flour 1 c arrowroot powder or tapioca flour N to K tsp sea salt 4 to 5 Tbsp cold unsalted butter* or organic shortening 1 large organic egg 1. In a medium bowl, whisk almond flour, arrowroot powder, and salt. 2. Cut in butter using your fingers or a pastry cutter until small pea-size crumbs form. Make a well in center and crack egg into it. Stir, using a fork, to gradually incorporate flour.

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Knead a few times until mixture forms a ball. If dough seems too dry, add a tablespoon of cold water. 3. Wrap dough in parchment or waxed paper and chill in refrigerator for 1 to 2 hours or in your freezer for about 20 minutes. The dough is now ready for use. *If you use butter, the recipe will not be dairy free. Kitchen Note: Be sure the butter or shortening is very cold. You may want to freeze it, and then grate it into the flour using a cheese grater, which helps to create a very flaky crust.

From Nourishing Meals by Alissa Segersten & Tom Malterre, MS, CN ($26.99, Harmony Books, 2016)

15 minutes prep time + 20 minutes dough chill time ■ makes 1 single crust

K K N K K 4 to 6

c superfine brown rice flour c superfine sweet rice flour c quinoa flour or millet flour tsp sea salt c organic palm shortening or butter* Tbsp ice water

1. In a medium bowl, whisk flours and salt. Cut in shortening with your fingers or a pastry cutter until small crumbs form. 2. Freeze mixture for 10 to 15 minutes if you’ve used palm shortening and 20 minutes if you’ve used butter. Then add water, beginning with lesser amount. Use a spoon or fork to mix dough until it forms a ball. (If necessary, knead ever so slightly to get a uniform texture.) The dough is now ready to use. *If you use butter, the recipe will not be dairy free or vegan.

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“I first tried BioSil because I saw the remarkable results of its double-blind, placebo-controlled clinical trials in genuine medical journals. I keep using it because of the results I see in the mirror!”

BioSil gives you the ability to regain lost collagen, add new collagen, and protect both your new and existing collagen.† “So yes, I feel like BioSil does give me an unfair advantage,” says Christie smiling.

“BioSil Generates Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally!

Clinically Proven BioSil® • Reduces Fine Lines & Wrinkles 30% ‡† • Strengthens & Thickens Hair 13% **† • Improves Skin Elasticity 89% ‡† • Strengthens Nails ‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

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Garlicky Green Beans dGV From The Age Beautifully Cookbook by Grace O ($24.99, Skyhorse Publishing, 2016)

20 minutes prep time ■ serves 6

6 c green beans (about 1 lb), trimmed 2 Tbsp olive oil 2 Tbsp Marcona almonds 2 Tbsp lemon juice 1 Tbsp chopped fresh parsley 1 Tbsp chopped fresh rosemary 2 tsp minced garlic K tsp salt or salt substitute

Kitchen Note: You can start this recipe a day or so ahead of time: After blanching the beans, wrap them in a paper towel to retain moisture and refrigerate until you are ready to complete the recipe. Per serving: 87 Calories, 2 g Protein, 8 g Carbohydrates, 4 g Fiber, 6 g Total fat (1 g sat, 4 g mono, 1 g poly), 197 mg Sodium, ★ Vitamin C, K

1. Blanch green beans in a large pot of boiling water for 3 minutes. Drain and plunge into an ice bath to set color. Pat dry with a paper towel. 2. Heat oil in a pan over medium heat, add green beans, and sauté for 3–5 minutes or until crisptender.

From Nourishing Meals by Alissa Segersten & Tom Malterre, MS, CN ($26.99, Harmony Books, 2016)

20 minutes prep time ■ serves 8

2 to 3 lb sweet potatoes (4 to 5 medium) K c almond milk N to K tsp ground cardamom

Kitchen Note: You can use any milk of your choice in this recipe. Per serving: 87 Calories, 2 g Protein, 21 g Carbohydrates, 3 g Fiber, 36 mg Sodium, ★★★★ Vitamin A, ★ Vitamin C

1. Peel sweet potatoes and cut them into chunks. Place in a 3-quart pot and add an inch or two of water. Cover, and cook over medium heat until tender, about 10 minutes. 2. Drain off cooking water and add milk and cardamom. Beat with an electric mixer until light and fluffy. Serve warm.





3. Remove beans from heat and toss with remaining ingredients.

Whipped Sweet Potatoes with Cardamom dGV


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Red Marine Algae sustainably harvested from Iceland

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I give my husband, Kris, credit. It’s got to be hard to be married to someone with celiac disease. I’m constantly pestering servers with a litany of questions, while I carefully study the menu for hidden sources of gluten. During the holidays Kris has to explain to his family for the umpteenth time what I can and cannot eat. He’s forced to eat gluten-free pasta, as it’s the only type I buy. (Although he does enjoy his own wholewheat breads and cereals.) Still, I get it. So when I explained to him that we would be taste testing gluten-free breads, I knew a long drawnout sigh and some hesitation were coming. “Do I have to?” he groaned. Well, yes. And I think the results of the tasting surprised even him. Three different types and brands of gluten-free bread were sampled. Here’s what we thought. Udi’s Gluten Free Seeded Whole Grain Dinner Rolls This six-pack is free of gluten, dairy, soy, and nuts. I warmed a couple of rolls in the oven, and served them with small pats of unsalted organic butter. Kris (K): After sniffing the roll cautiously, he surprised himself by declaring that it had some of the same whole-grain flavor he enjoyed in his regular wholewheat rolls.

Lisa (L): I enjoyed the delightful crunch on the outside and the slightly chewy interior. The rolls had a hearty and robust taste. Against the Grain Gourmet Fresh Rosemary Gluten Free Baguette Made with mozzarella cheese, milk, eggs, and tapioca starch, this artisan bread contains no gluten, soy, corn, rice, or yeast. I topped baked slices with soft goat cheese and a drizzle of honey. K: I liked the chewiness and mild flavor that can be dressed up. L: This baguette had a great exterior that gets wonderfully chewy when toasted. The inside had an almost soft and creamy texture. There was a perfect balance of rosemary throughout. Toufayan Gluten Free Wraps Garden Vegetable Made from gluten-free flours and a blend of spinach, parsley, red bell pepper, carrot, tomato, onion, shallot, garlic, and milled chia seeds. I rolled some leftover chicken and rice in these wraps and served them for dinner. K: There was a subtle flavor. I liked that the wrap didn’t explode when I picked it up. L: I was impressed by how this product didn’t fall apart and even retained its shape after being stuffed. It’s soft, pliable, and can be conveniently eaten straight out of the packaging without having to be warmed. The Verdict After the taste testing, I asked Kris what he thought. He paused for a moment and then replied, “These are some of the better gluten-free breads I’ve tried. None of them had an overwhelming taste of alternative flours like some I’ve had in the past.” Will he be trading in his whole-grain loaves for gluten-free ones? Maybe not yet. But I think he has a much better appreciation of the foods we sometimes must eat, by choice or chance. TFL www.tas teforl i

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Good tasting. Good for you. Pure and simple.

We all need omega-3s to stay healthy. But most of us don’t get enough. Fish oil is a great source of these essential fats. So get the omega-3s you need from the #1 fish oil in the U.S.† † Based on SPINS Scan Data

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PERHAPS NO HUMAN ACTIVITY CAPTURES OUR FRAGILE EXISTENCE LIKE THE ABILITY TO TAKE A DEEP BREATH. THE LUNGS BREATHE LIFE INTO THE BODY, DELIVERING OXYGEN TO THE BLOODSTREAM AND RELEASING CARBON DIOXIDE. THE RESPIRATORY SYSTEM ALSO SERVES AS AN EXAMPLE OF OUR SYMBIOSIS WITH THE PLANT WORLD. THE BRONCHI IN THE LUNGS LOOK LIKE AN UPSIDE-DOWN TREE, AND WE EXHALE WHAT THE OTHER INHALES. As the seasons change, we become more aware of our lungs. Some respiratory conditions require medical care, including acute asthma and any instance where you’re having difficulty breathing. Yet herbs and mushrooms offer unique medicine that can improve and strengthen lung health. www.tas teforl i

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Open the Lungs: In most respiratory conditions, we want to open the lungs to facilitate deeper breaths. Mullein leaf has long been used to soothe lung irritation, stop spasms, and improve respiratory function in a variety of conditions including oncoming infections, asthma, and bronchitis. You can take it as a tea, tincture, capsule, or even inhaled as a smoke in acute situations. Be sure to filter the fine hairs through a cloth or coffee filter to avoid throat irritation. The resinous leaves of yerba santa help fight bacteria, ease spasms, and move and dry excess mucus secretions elderflower or stagnation. I find it useful for allergies, asthma, horehound cough, colds, and both acute and chronic respiratory conditions. Support Respiratory Function: In addition to mullein and possibly yerba santa, immune-respiratory-adaptogen tonics shine here. Certain medicinal mushrooms seem to help restore healthy lung function and improve oxygen utilization. Reishi offers a lengthy list of health benefits (adaptogen, heart tonic, anti-inflammatory). Like all medicinal mushrooms, its glucans and other complex polysaccharide starches help strengthen and modulate immune function, making it useful in allergies and autoimmune disease as well as for preventing infections. If you don’t tolerate mushrooms, the herb astragalus root has somewhat similar immune-respiratory benefits. You get more benefits from polysaccharides if you simmer them in water, and they are best taken daily or seasonally as a tonic. Relieve Spasms & Coughs: In addition to mullein and yerba santa, several herbs have specific antispasmod-

ic action for coughs, asthma, and other situations where the bronchi spasm. Wild cherry works for dry, irritated coughs whereas the bitter horehound helps break up and expectorate wet coughs with thick mucus. Menthol from peppermint as well as many other aromatic herbs such as evergreen resins, thyme, and bee balm offer antispasmodic, cough-relieving properties. Honey seems to aid any kind of cough. Soothe Irritation: Some herbs have slimy, demulcent, mucilaginous properties that soothe a dry, irritated throat or lungs. These reishi herbs include licorice root, marshmallow mullein root or leaf, slippery elm bark, and plantain leaf. They’re primarily water-soluble, making a lovely addition to lozenges, tea blends, and syrups. Fight Infection: When an infection is present or threatens, herbs that have direct antimicrobial action and/or stimulate the immune system to better fight infection can be employed. These include elderberry and elderflower preparations, fresh ginger or garlic, and umcka. All parts of echinacea can be helpful but may be contraindicated in allergies and autoimmune diseases such as asthma. For all of these, it’s best to start taking the herbs in relatively high, frequent doses as soon as you suspect you’re sick. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at

SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) “Milkvetch Root Improves Immune Function in Patients with Acute Exacerbation of COPD” by D. Jiang et al., Biomed Mater Eng, 2015 “Probing Lingzhi or Reishi Medicinal Mushroom Ganoderma lucidum (Higher Basidiomycetes): A Bitter Mushroom with Amazing Health Benefits” by P. Batra et al., Int J Med Mushrooms, 2013 “Suppression of Inflammatory and Allergic Responses by Pharmacologically Potent Fungus Ganoderma lucidum” by N. Bhardwaj et al., Recent Pat Inflamm Allergy Drug Discov, 2014 “Yerba Santa as a Respiratory and Flavor Aid” by Francis Brinker, Journal of the American Herbalists Guild

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NATURAL RX FOR JOINTS TAKE ACTION AGAINST ACHES AND PAINS TODAY WITH 27 MILLION AMERICANS REPORTING JOINT PAIN FROM OSTEOARTHRITIS (OA) AND ANOTHER 1.5 MILLION WITH RHEUMATOID ARTHRITIS (RA), THERE ARE PLENTY OF ACHY JOINTS IN THIS COUNTRY. IN FACT, ARTHRITIS RANKS AS THE TOP CAUSE OF CHRONIC PAIN IN THE UNITED STATES. “It may shock people to learn that arthritis pain affects more Americans than diabetes, heart disease, and cancer combined,” says Jacob Teitelbaum, MD, author of Real Cause, Real Cure (Rodale Books, 2012). With the number of people affected by joint pain set to balloon as baby boomers age and subsequent generations come up behind them, it’s never been a better time to discover natural remedies to relieve this sea of joint discomfort. Fortunately, there is a wide array of natural supplements and herbs that can help.

What: Curcumin How much: 400 milligrams (mg) twice a day How it helps: Curcumin, the active component in the curry spice turmeric, lessens inflammation in the body, which in turn eases joint pain and stiffness. Dr. Teitelbaum often recommends curcumin as part of an herbal combination for his patients with joint pain, noting research on a highly absorbable form of curcumin called BCM-95 that has been shown to work as well as NSAID medications for rheumatoid arthritis, yet has the advantage of not causing the side effects of NSAIDs.

What: Boswellia How much: 150 mg of boswellic acids three times per day How it helps: The Ayurvedic herb boswellia (also known as frankincense) eases inflammation and improves blood supply to the joints. For those with joint pain from OA or RA, boswellia improves morning pain and stiffness, joint flexibility, and swelling. Boswellia reduces joint pain by as much as 32 to 65 percent. Dr. Teitelbaum points out that the combination of curcumin and boswellia has been compared to the prescription drug Celebrex in people with knee OA, with similar outcomes in both groups. “While the herbal combo and the drug were about the same in improvements in joint flexibility, the curcumin and boswellia group did much better than the drug for overall pain relief and distance walked without pain,” he adds.

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EVERY PURCHASE of an Alaffia product empowers mothers & communities.

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What: Comfrey cream How much: Apply topically to areas of pain two to four times daily, as needed How it helps: Topical comfrey provides excellent relief for arthritis pain, with a key benefit being how quickly it works. “Comfrey cream has been on the European market for more than 20 years, with 14 published studies proving its effectiveness at reducing pain and inflammation, and stimulating healing,” shares Dr. Teitelbaum.

What: Omega-3 essential fatty acids How much: Up to 2.6 grams, twice a day, of EPA/DHA How it helps: Fish oil is an excellent source of omega-3 fatty acids such as EPA and DHA. Omega 3s reduce inflammation, including in the joints. Omega 3s significantly reduce the joint tenderness and morning stiffness of RA and the pain of those with knee OA. SELECTED SOURCES “Benefits of Antioxidant Supplements for Knee Osteoarthritis: Rationale and Reality” by A.K. Grover and S.E. Samson, Nutr J, 1/5/16 “Evidence for the Efficacy of Complementary and Alternative Medicines in the Management of Osteoarthritis: A Systematic Review” by V. DeSilva et al., Rheumatology, 2011 “Exploring the Mechanisms Behind S-adenosylmethionine (SAMe) in the Treatment of Osteoarthritis” by H.J. Hosea Blewett, Crit Rev Food Sci Nutr, 5/08 “Mitigation of Systemic Oxidative Stress by Curcuminoids in Osteoarthritis: Results of a Randomized Controlled Trial” by Y. Panahi et al., J Diet Suppl, 2016 “Turmeric,” Arthritis Foundation,

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What: ASU (Avocado Soy Unsaponifiables) How much: 300 mg per day How it helps: Several clinical trials indicate that ASU (a combination extracted from soy and avocado oils) can ease hip and knee pain for those with OA as well as actively preventing the progression of symptoms. In case you’re wondering, no, you can’t eat enough avocado or soy to get the same joint relief, although the supplement combination reduces the need for NSAID use.

What: SAMe How much: 200 to 600 mg per day. Do not use in combination with prescriptions for depression (due to risk of serotonin syndrome) or if you have bipolar disorder or Parkinson’s disease. How it helps: S-adenosylmethionine (SAMe) encourages joint cartilage growth, which is beneficial for those with joints damaged by OA. Originally, this supplement was investigated as a treatment for depression, but during a research trial many of the depressed patients who also happened to suffer from osteoarthritis reported to their doctors that SAMe gave relief from joint troubles. Current research suggests pain relief for those with OA when supplementing with SAMe. TFL 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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MANY PEOPLE BELIEVE THAT FACIAL SERUMS ARE GOOD FOR THEIR SKIN. THEY MAY EVEN HAVE A VARIETY OF LITTLE TUBES AND PUMPS TUCKED AWAY IN THEIR BATHROOM DRAWERS AND CABINETS. BUT IT’S IMPORTANT TO KNOW EXACTLY WHEN AND HOW TO USE THESE PRODUCTS TO MAKE THE MOST OF THEIR BENEFICIAL, SKIN-NOURISHING INGREDIENTS. What Exactly Is a Serum? Not all serums are made alike. Some are lightweight, water-based, and absorb quickly into your skin. Others are essentially oils. What both types have in common is that they contain active ingredients that do different things for your skin.

Some work to minimize fine lines and wrinkles. For example, a hydrating serum may contain hyaluronic acid, which plumps skin with moisture. Skin-firming peptides also help to smooth out wrinkles. Other serums fight acne. Still others fade hyper-pigmentation, also known as brown spots.

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Some good active ingredients to look for include antioxidants, such as vitamins C and E as well as green tea, which protect against sun damage and free radicals that age the skin. Anti-inflammatories such as arnica are also popular ingredients. Finally, hydrators such as ceramides (moisturizing lipids that keep in moisture), amino acids, and essential fatty acids all benefit dry skin, strengthening the skin barrier and protecting it from the environment. The Role of Moisturizer As its name implies, a moisturizer’s job is to keep your skin hydrated. It achieves this either by preventing moisture from leaving the skin, or by restoring moisture that’s already been lost to the outer skin layer. Because of this, serums should go on before you apply a daytime moisturizer or night cream. If you put moisturizer on before a serum, it may block the serum’s beneficial ingredients from penetrating the skin. Broad-spectrum sunscreen, which sits on the skin and acts as a barrier, should be applied last.

Sucontral D, powered by a time-tested herb, Hintonia latiflora, is the safe, effective way to keep your glucose levels on track. Scientists have discovered a unique compound in Hintonia that powerfully supports healthy blood sugar balance—validated by over 60 years of research in Germany.*† ® MONEY-BACK GUARANTEE † Supports healthy levels already within the normal range. * THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. MONEY-BACK GUARANTEE THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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Notes Serums can cost more than daily moisturizers due to their concentrated active ingredients. The good news is that a little serum goes a long way. Just apply pea-sized amounts to your face and neck, and pat gently into your skin. Wait a few minutes before applying moisturizer. If you have eczema or rosacea, look for gentle serums designed specifically for those skin conditions. They may contain antioxidants such as Pycnogenol, which reduces redness, and soothing herbal calendula, which reduces blotchiness and flare-ups. Serums can be used in the morning and at night. If your night cream contains vitamin A or retinols, consider skipping nightly serum applications to avoid potential irritation. Serums do not need to be used daily. Even once or twice a week is beneficial. TFL SELECTED SOURCES “5 Facts About Serums” by Jeannie Jarnot,, 9/29/14 “The Difference Between Day and Night Creams,” “How Do Moisturizers Work to Keep Your Skin Soft and Smooth?” by Julia Calderone, www., 7/9/15 “Serum vs Oil: What’s the Difference?” by Katey Denno,, 11/18/13 “The Truth About Facial Serums” by Shelley Levitt, “What Is Face Serum, and How Does It Work?” by Dana Oliver, www., 3/3/15

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Companies That Care PURCHASES THAT MAKE A DIFFERENCE If Ebenezer Scrooge were still around, thanks to post-ghostly visits from Christmases past, present, and future, Scrooge Enterprises might today be as widely known for its charity as it once was for its indifference.

Fair trade companies work with cooperatives to safeguard the well-being of communities where raw materials are sourced, whether that be SIBU’s work with the Tibetan harvesters (above and top right) of sea buckthorn berry (bottom) or Alaffia’s programs benefiting children in West Africa (middle).

Dickens won’t be rewriting that epitaph, but there are plenty of companies whose products do good work. How and where you spend your dollars can make a difference in the lives of people around the world. You just have to know where to shop. Here are some of our favorites:

Rainbow’s End Rainbow Light Nutrition Systems president and CEO Linda Kahler is so dedicated to the power of vitamins to change—and even save—lives that the California-based manufacturer has supplied the nonprofit Vitamin Angels organization with more than 40 million prenatal vitamins since 1994. Sales of Rainbow Light multivitamins help support 60 tasteforlife

Vitamin Angels’ global initiatives to end malnutrition by supplying vital micronutrients to at-risk pregnant women, new moms, and children younger than 5. Rainbow Light’s donated prenatal vitamins have reached an estimated 100,000 women in Haiti, Ivory Coast, Guatemala, Peru, Dominican Republic, the Philippines, and Kenya. Since 2011, Rainbow Light’s ongoing donation program of its Kids’ One multivitamin has helped millions of children suffering from malnutrition in Haiti, South Africa, Kenya, Dominican Republic, Mexico, and Ethiopia, as well as in the US. Rainbow Light also looks out for the health of the planet by using its trademark, 100 percent post-consumer recycled Eco-Guard bottles. Learn more at

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Employment and Empowerment Alaffia is named after a West African greeting or valediction describing a state of peace, health, and well-being. True to its name, this fair trade company, co-founded by Olowo-n’djo Tchala and Prairie Rose Hyde, works mightily to “alleviate poverty and advance gender equality through the fair trade of indigenous resources and community empowerment initiatives.” Purchase Alaffia’s shea butter skin- and haircare products, coconut oil skin-care products, or fashion accessories, and the proceeds—along with your compassion—flow across the ocean to benefit the people of Togo. Togo, Tchala’s birthplace, is one of the poorest countries in the world. Alaffia’s profits fund projects that include safe childbirth, the building of schools, and the donation of eyeglasses and bicycles that are used to help kids attend school. To learn more, visit

Tips to keep your family healthy? Inspiration for dinner? ree stu ?


Small Berry, Big Transformation Consider the humble sea buckthorn berry. That’s what Bruce McMullin did in 2004 when he founded SIBU, a supplements and skincare products manufacturer based in Salt Lake City, UT. McMullin’s personal journey led him to the Tibetan Plateau on the slopes of the Himalaya Highlands, where he discovered this centuries-old “holy fruit” used by the villagers to sustain energy and improve cardiovascular and cell health. The Turkestanica sea berry contains more than 190 bioactive compounds, including omega 7, an essential fatty acid vital to the collagen production that strengthens skin, hair, and nails. SIBU partners with women’s co-ops in Tibet that handpick the berries under a fair trade agreement. The company’s commitment to sustainability and fair trade means your conscience can be as clear as your skin will be using SIBU’s sea berry-based therapies. Learn more at TFL www.tas teforl i

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grateful “I am

for what I am and have.

My thanksgiving is perpetual.” —Henry David Thoreau

For more inspirational quotes, visit


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get over it already...

recover faster ÂŽ with Umcka

Get better faster with Umcka ColdCareÂŽ, the homeopathic medicine clinically proven to shorten the duration and reduce the severity of coughs, colds and sore throats.

Available in a variety of forms including syrups, tablets, hot drinks, drops and fast acting powders. For more info visit

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