Page 1

Compliments of

Natural Beauty Put on your party face! page 46

Fitness Matters

Micro movements for maximum results. page 54

tasteforlife November 2017

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sugar alternatives

THANKSGIVING FEAST • PROBIOTICS & THE MICROBIOME • BEAT BRAIN FOG

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NOVEMBER 2017

14

Healthy Thanksgiving Feast These side dishes take center stage.

31

Heal your Microbiome, Heal your Mind?

Good bugs may help fight anxiety and depression.

34

Detox from Sugar Stop cravings for good!

departments 8 Editor’s Note 11 News Bites

Herb counters burnout • Probiotics ease leaky gut • B’s boost cognition • More

21 Smart Supplements

Tools for battling brain fog.

24 Healthy Family

Sweet alternatives to sugar.

14

© CLARE BARBOZA

31

34

27 Herbal Helpers

Elderberry for cold and flu protection.

28 Hot Products 46 Natural Beauty

Mineral makeup for the holidays.

52

49 Gluten Free Focus

Stuffing that everyone can enjoy this Thanksgiving.

52 Life in Balance

Boost immunity with Ayurveda.

54 Fitness Matters

Work out by working in micro-movements.

61 Trending

Instant Pot adventures.

64 Last Word For more health & wellness resources visit

tasteforlife.com

www.

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

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NOVEMBER 2017

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

CELEBRITY TREND DU JOUR

PERFECT FOR PALEO LIVING

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

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

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

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

Healthy and vibrant skin, hair and nails†

Healthy joints and lean muscle mass†

Metabolism and a healthy weight†

Natural | Gluten Free | Dairy Free | Soy Free | Grain Free | Nut Free

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BONE BROTH

PROTEIN

MODERN SUPERFOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and on-the-go form. Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy detoxification.† Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

5 BIG BENEFITS OF BONE BROTH PROTEIN™ 1. Saves You Time 2. Saves You Money 3. Packed with 20g Protein + Bone Broth Co-Factors 4. Whole Food Supplemental Protein 5. Diet, Paleo and Gut Friendly

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W W W. B O N E B R OT H P R O.C O M †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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EDITOR’S NOTE

Micro Tweaks, Major Improvements Ah, November. When people’s stress levels increase in direct proportion to the decreasing daylight. There’s so much to do, so many expectations to meet, and so many colds not to catch. This month, our articles go beyond helping you survive to offering ways to thrive. In “Instant Pot Adventures” (page 61), I talk about how an electric multicooker is changing my life. I believe it might change yours. This device lets you make delicious meals extremely quickly without as much stress. Speaking of food, we’ve got vegetarian Thanksgiving dishes to try (page 14) as well as gluten-free stuffing (page 49). Have you ever, with great purpose, walked into a room, only to forget what you meant to do? Been there. That’s why we have several articles this month that deal with the dilemma of brain fog. Discover helpful supplements on page 21. We explore the mind/gut connection in “Heal Your Microbiome, Heal Your Mind?” on page 31. Consuming too much sugar also contributes to brain fog. Look for ways to decrease your intake in our sugar alternative story on page 24. If you’re consider a sugar-detox program, consider the tips on page 34. If it’s hard to get to the gym right now, squeeze in fitness with “micro-movements,” small but effective bursts of exercise (page 54). We’ve been doing planks at the office as well as short walking breaks and can attest to the mind-clearing qualities of even a little exertion. To your health,

Lynn Tryba

Mailbag

I enjoy the articles in your magazine and find the information helpful and useful. What a wonderful surprise to find recipes for the Jewish New Year in “Celebrating Rosh Hashanah!” So often my holidays and food traditions are overlooked in health-related publications. Thank you for focusing on healthy options that reflect my food traditions. Kind regards, Dorothy K., FL

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

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

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

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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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HERBAL RESEARCH

Fenugreek CURBS MENOPAUSE SYMPTOMS Women reported fewer symptoms of menopause during a new trial of fenugreek seed extract. Specifically, daytime hot flashes and night sweats were reduced. Participants received 300 milligrams of dehusked fenugreek seed extract twice per day during the 12-week study. The extract is considered a potential alternative to hormone therapy during menopause. The 115 women in the study were ages 40 to 65 and generally healthy. About half of the participants received a placebo as a control. SOURCE “Efficacy of a Proprietary Trigonella foenum-graecum L. De-husked Seed Extract in Reducing Menopausal Symptoms . . .” by E. Steels et al., Phytother Res, 7/14/17

ADAPTOGENIC HELP

RHODIOLA may ease burnout Few people seem immune to the symptoms of stressrelated “burnout”—fatigue, lack of concentration, poor mood. Researchers set out to study the effects of Rhodiola rosea on burnout symptoms, knowing that the herb has been shown to have adaptogenic properties. They recruited 118 adults with burnout syndrome to take 400 milligrams of rhodiola extract per day for 12 weeks. Most symptoms were reduced during the course of the study, and some gains were seen after just one week. Participants reported improvements in “emotional exhaustion,” “lack of joy,” “loss of zest for life,” and “depersonalization,” as well as increases in sexual interest and functioning. SOURCE “Multicenter, Open-Label, Exploratory Clinical Trial with Rhodiola rosea Extract in Patients Suffering from Burnout Syndrome” by S. Kasper and A. Dienel, Neuropsychiatr Dis Treat, 3/22/17 www.tas teforl i fe.com

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GUT HEALTH

Spore-based probiotics SHOW PROMISE A small study showed that spore-based probiotics may improve gut permeability and blunt the inflammation associated with “leaky gut.” Leaky gut occurs when toxic bacterial components pass from the gut into the bloodstream. A growing number of people experience issues with their guts’ protective functions, and researchers suspect a sedentary lifestyle combined with a diet of highly processed, calorie-dense food is to blame. Leaky gut is believed to contribute to chronic inflammation, obesity, Type 2 diabetes, and immune dysfunctions. In the study, a combination of five probiotic strains (the commercially available Just Thrive Probiotic & Antioxidant) reduced endotoxins that can appear in the bloodstream after meals. For 30 days, researchers gave 28 people either a placebo or a combination of probiotic strains (Bacillus

For over 20 years, Irwin Naturals has formulated “best-in-class” supplements that address a wide spectrum of health needs. Our extensive line uses an all liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. To our most popular products we added Nitric Oxide Boosters. Nitric Oxide is a naturally-occurring compound in the body that plays a key role in cardiovascular health. Nitric Oxide is produced in the inner lining of blood vessels and helps to relax and dilate vessels, allowing more blood to flow throughout the body.

indicus, Bacillus subtilis, Bacillus coagulans, Bacillus licheniformis, and Bacillus clausii). Those who took the probiotics saw a 42 percent decrease in endotoxin blood levels after a fattening meal. The placebo group experienced a 36 percent increase in endotoxin levels. The probiotics group also saw a 24 percent reduction in triglyceride levels. “We found that several of our exploratory biomarkers [of inflammation and immune activation] were either significantly reduced or trended toward reduction with sporebased probiotic supplementation,” wrote the researchers. “It is reasonable to speculate that the spore-based probiotic supplement may have exerted its effect by altering the gut microbial profile, altering intestinal permeability, or a combination of the two effects.” SELECTED SOURCES “Oral Spore-Based Probiotic Supplementation Was Associated with Reduced Incidence of Post-Prandial Dietary Endotoxin, Triglycerides, and Disease Risk Biomarkers” by B.K. McFarlin et al., World Journal of Gastrointestinal Pathophysiology, 2017 n “Probiotics Can Help Improve Gut Permeability and Reduce Systemic Inflammation, Study Finds” by Alice Melão, www.IBDNewsToday.com, 9/29/17

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news bites

foods, supplements & prevention

AGING WELL

B’s may BOOST COGNITION Taking B vitamins appears to provide a brain boost for older adults. A 2017 study shows clear “evidence to support a role for folate and related B vitamins in slowing the progression of cognitive decline and possibly reducing the risk of depression in the aging.” The authors wrote that cognitive problems and depression “are significant problems of aging with major health and socio-economic impacts.” They noted that long-term intake of folate and B12 may help manage the conditions. SELECTED SOURCES “Current Evidence Linking Nutrition with Brain Health in Ageing” by K. Moore et al., Nutrition Bulletin, 3/17 n “Vitamins May Have Larger Role in Halting Brain Decline: Review” by Will Chu, www.NutraIngredients-USA.com, 5/19/17

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Healthy Thanksgiving Feast

B Y L I S A FA B I A N

© CLARE BARBOZA

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A VEGETARIAN CELEBRATION While turkey may be the centerpiece of many Thanksgiving tables, these recipes prove you don’t need meat to have hearty and filling choices for the big meal. Try Autumn Toasted Couscous Salad or Maple-Roasted Tofu with Winter Squash for a delightful meatless dish. Spiced Carrot Soup is a colorful and tasty accompaniment, and a slice of Vegan Apple Pie makes a sweet ending to the dinner.

For a guide to nutrition breakdowns, see page 8.

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

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continued from page 14

Autumn Toasted Couscous Salad

Spiced Carrot Soup dnV

From The Pumpkin Cookbook by DeeDee Stovel ($16.95, Storey, 2017)

1 hour prep time ■ serves 4

1K lb fresh pumpkin, seeds and fibers removed, cut into chunks 1 Tbsp olive oil 8 oz Israeli couscous (about 1N c) 1K c apple juice K tsp sea salt, plus more to taste K c finely minced fresh parsley L c dried cranberries, chopped L c finely chopped fennel root N c minced red onion 2 Tbsp grapeseed oil or olive oil 2 Tbsp red wine vinegar Freshly ground black pepper 1. Steam chunks of pumpkin in a steamer basket set over boiling water, until almost tender. 2. When cool enough to handle, peel pumpkin, and coarsely chop enough to make 2 cups. Store remaining pumpkin chunks in the refrigerator for up to a week or in the freezer for up to 3 months for another use.

dGV

From the Taste for Life test kitchen 1 hour prep time ■ serves 8

2 Tbsp coconut oil 2 leeks, cleaned thoroughly and thinly sliced (white and light green parts only) 8 carrots, peeled and sliced into K-inch pieces (approximately 3 c) 1 Tbsp minced fresh ginger 1 tsp ground turmeric 5 c low-sodium vegetable broth K c orange juice Salt and freshly ground black pepper K c pine nuts, toasted (optional) Fresh sage leaves (optional)

1. Heat coconut oil in a large soup pot set over medium heat. Add leeks and cook until softened, about 5 minutes. Add carrots, ginger, and turmeric and cook for 5 minutes, sirring frequently, until carrots have softened. 2. Add vegetable broth. Bring mixture to a boil. Reduce heat to medium. Cover pot partially and simmer for 25 minutes. Remove pot from heat and let cool for 20 minutes. 3. Add orange juice and salt and pepper to taste. Purée mixture in a food processor or blender until smooth. Reheat over the stove and serve. Kitchen Note: This flavorful and fragrant soup can be made ahead and reheated before serving. Garnish with optional toasted pine nuts and sage. Per serving: 78 Calories, 1 g Protein, 11 g Carbohydrates, 2 g Fiber, 4 g Total fat (3 g sat), 215 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin C, K

3. Heat olive oil in a large skillet over medium heat. Add couscous and cook for 2 to 3 minutes, until couscous browns a bit. Add apple juice, reduce heat, and simmer, covered, for 15 to 20 minutes, until liquid is absorbed and couscous is almost tender, stirring occasionally. Add pumpkin and cook for 1 to 2 minutes longer, stirring to blend flavors and color. 4. Transfer couscous to a large bowl, sprinkle with salt, and cool slightly. Toss with parsley, cranberries, fennel, and onion. Stir in grapeseed oil and vinegar. Season with a few grinds of pepper. Taste and add more salt, if desired. Serve at room temperature. Kitchen Note: Israeli couscous, a larger version of Moroccan couscous, is the size of peppercorns, has a nutty flavor, and is ideal for salads. Toasting the couscous deepens its flavor and enhances this savory and colorful mix of pumpkin, fennel, and cranberries brightened with specks of parsley. Per serving: 432 Calories, 9 g Protein, 76 g Carbohydrates, 5 g Fiber, 11 g Total fat (1 g sat), 311 mg Sodium, ★★★★★ Vitamin A, K, ★★★★ Vitamin C, ★★ Vitamin E, Phosphorus, Potassium, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Iron, Magnesium

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Maple-Roasted Tofu with Winter Squash

dnV

From Dinner: Changing the Game by Melissa Clark ($35, Clarkson Potter/Publishers, an imprint of Penguin Random House LLC, 2017)

1 hour prep time ■ serves 4

1 package (14 to 16 oz) extra-firm tofu, drained and patted dry N c maple syrup 2 tsp grated peeled fresh ginger N tsp good chili powder such as ancho or New Mexico 3 Tbsp extra-virgin olive oil 2N lb butternut squash, peeled, trimmed, seeded, and cut into 1-inch cubes (6 c) Fine sea salt, as needed Freshly ground black pepper, as needed 1 Tbsp chopped fresh sage leaves 2 tsp soy sauce K tsp sherry vinegar, plus more for drizzling K c fresh cilantro leaves or chopped fresh basil leaves Sliced scallions (white and green parts), for garnish 1. Heat oven to 425°. 2. Slice tofu into 1-inch-thick slabs. Pat them very dry with paper towels and arrange them in a single layer on a rimmed baking sheet. Cover tofu slabs with more paper towels and let them sit while you make the sauce. 3. Combine maple syrup, ginger, and chili powder in a small saucepan, and simmer until syrup thickens and reduces by a third, about 3 minutes. Stir in oil. 4. Place squash on a rimmed baking sheet and toss it with a generous pinch each of salt and pepper, sage, and half of maple syrup mixture. Spread squash cubes out into an even layer, place baking sheet in oven, and roast, tossing squash occasionally, until golden brown, about 45 minutes. 5. Once squash is in oven, add soy sauce and sherry vinegar to remaining maple syrup mixture. Remove paper towels from under and over tofu, and sprinkle top of tofu slabs with salt. Brush half of soy-maple mixture over tofu. Add baking sheet of tofu to oven and roast it for 20 minutes. Turn pieces over, brush tops with remaining soy-maple mixture, and cook for 15 to 20 minutes longer. 6. Toss squash with cilantro. Transfer it to a plate and top it with tofu. Garnish with sliced scallions and drizzle with more sherry vinegar. Kitchen Note: You can use other varieties of squash in place of the butternut. Added bonus: sliced acorn, delicata, and dumpling squash don’t require peeling; the peels are not only edible, they also look really pretty for serving. Per serving: 349 Calories, 13 g Protein, 48 g Carbohydrates, 7 g Fiber, 15 g Total fat (3 g sat), 406 mg Sodium, ★★★★★ Vitamin A, C, K, ★★★★ Calcium, ★★★ Magnesium, Phosphorus, Potassium, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B6, E, Iron, ★ Vitamin B3 (niacin), Zinc

© ERIC WOLFINGER

www.tas teforl i fe.com

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Vegan App lePie

dnV

From A New Way to Bake from the kitchens of Martha Stewart ($26, Clarkson Potter/Publishers, an imprint of Penguin Random House LLC, 2017)

2 hours prep time + 30 minutes rest time for dough ■ makes one 9-inch pie (serves 12)

For the crust 1K c spelt flour 1K c all-purpose flour, plus more for dusting 2 Tbsp natural cane sugar 2 tsp coarse salt K c safflower oil K c water, plus more for brushing For the filling 3 lb assorted apples (about 6), such as Granny Smith, Gala, Empire, and Macoun, peeled, cored, and cut into N-inch slices 2 Tbsp fresh lemon juice N c natural cane sugar 1 tsp ground cinnamon V tsp coarse salt 3 Tbsp all-purpose flour Raw sugar, such as turbinado, for sprinkling 1. Make the crust: In a bowl, whisk together both flours, sugar, and salt. Make a well in center; add oil and the water, and knead until mixture comes together into a rough ball. Use your hands to mix until just combined. Divide dough into 2 balls, and loosely wrap each in plastic. Press with a rolling pin to form 2 disks. Let dough rest 30 minutes at room temperature. 2. Preheat oven to 400° with rack in lower third. On a floured surface, roll out one disk to a 13-inch round, about V-inch thick. Fit into a 9-inch pie dish. Trim edge flush with rim. Roll out second disk to a 13-inch round. 3. Make the filling: In a large bowl, toss together apples, lemon juice, cane sugar, cinnamon, salt, and flour. Transfer apples to pie shell; brush edge of dough with water, and top with second round. Tuck edges under bottom dough to seal; crimp as desired. Cut steam vents. Brush top with water and sprinkle with raw sugar. 4. Place pie dish on a rimmed baking sheet, and bake until crust begins to turn golden brown, 20 minutes. Reduce temperature to 350° and bake, rotating halfway through, until browned on top and juices are bubbling in center, 60 to 70 minutes. Let cool completely on a wire rack before slicing and serving. (Pie is best the day it’s made. Dough can be refrigerated up to 2 days.) Kitchen Note: This dough is easy to roll out and bakes into a crisp yet tender crust. Per serving: 291 Calories, 4 g Protein, 48 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat), 384 mg Sodium, ★ Vitamin B1 (thiamine), E, Phosphorus

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© LINDA XIAO

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SMART SUPPLEMENTS BY JANE EKLUND

CLEAR THE BRAIN FOG HOW TO SHARPEN YOUR FOCUS YOU CAN’T CONCENTRATE, YOU FEEL FUZZY AND DISORGANIZED, YOU HAVE TROUBLE COMING UP WITH THE RIGHT WORDS AND PHRASES. THAT VAGUE INABILITY TO THINK CLEARLY IS KNOWN AS BRAIN FOG, AND IT CAN KEEP YOU FEELING DISCONNECTED FROM YOUR WORK AND YOUR LIFE.

Brain fog can be caused by health conditions including multiple sclerosis, lupus, depression, and chronic fatigue syndrome; it can be a side effect of chemotherapy or medication; it can come on during pregnancy or menopause; it may simply be due to stress, a chronic lack of sleep, or too many distractions. If you’ve been feeling the fog, check in with your healthcare practitioner and then consider trying one or more of these supplements that have been found to help improve mental acuity.

Vitamin B12 Essential to brain and nerve function, vitamin B12 is taken for memory loss, concentration, mental function, mood lifting, energy boosting, and Alzheimer’s disease, among other conditions. A study found a connection between B12 deficiency and both brain shrinkage and memory loss in older adults.

Creatine Found in meat and fish and made in the human liver and kidneys, the amino acid creatine is a popular supplement for athletes. It works to increase the performance of the brain as well as the muscles. Two recent studies suggest that in vegetarians and vegans, who don’t get the benefit of the creatine in meat, creatine supplementation boosts memory and complex thinking.

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continued from page 21

Curcumin The active ingredient of the spice turmeric, curcumin can increase the levels of BDNF— brain-derived neurotrophic factor—in the brain. A deficiency of BDNF, a growth hormone that works in the brain, has been linked to conditions including depression and Alzheimer’s.

L-theanine & Caffeine L-theanine is a chemical found in tea leaves, which are also a source of caffeine, a well-known stimulant. What’s interesting is the way the two work in concert. Caffeine keeps you awake, but it can also make you jittery and get your mind racing. L-theanine is used to decrease anxiety and promote relaxation. Put them together, and you get the boost of caffeine without the edge. Research indicates that L-theanine plus caffeine improves accuracy, attention, and reaction time, and makes it easier to avoid distractions.

Omega 3s Omega-3 fatty acids are essential for brain function—and because the body can’t manufacture them, you have to get them through diet or supplements. Our brains are packed with omega 3s, which we need not just for cognition but also for behavioral functions. A lack of omega 3s can lead to fatigue, poor memory and circulation, mood swings, and/or depression. Among the brain-related conditions for which they have shown promise are depression, bipolar disorder, schizophrenia, ADHD, and cognitive decline.

Iron Deficiencies in iron are linked to such significant cognitive impairments as intelligence, attention span, and sensory perception, and also to behavioral and emotional issues. It’s particularly important that children and adolescents get enough iron, as iron intake in youth has been shown to correlate to better brain function as an adult. More studies are needed on the effect of supplementation, but a recent overview of iron research found some evidence that cognitive function can be improved through iron supplementation. Remember, before incorporating new supplements into your diet, talk with your healthcare practitioner about side effects, drug interactions, and possible causes for your brain fog. TFL

This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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SELECTED SOURCES “8 Brain Supplements to Boost Memory” by Ken Swearengen, www.MyHealthwire.com, 1/27/14 ■ “10 Proven Health Benefits of Turmeric and Curcumin,” www.Healthline.com ■ “Creatine,” Mayo Clinic, www.MayoClinic.org ■ “Iron Builds a Better Brain” by Ruth Williams, www.The-Scientist.com, 1/9/12 ■ “Iron Deficiency and Cognitive Functions” by I. Jáuregui-Lobera, Neuropsychiatr Dis Treat, 11/10/14 ■ “Omega-3 Fatty Acids,” University of Maryland Medical Center, www.umm.edu ■ “Reasons You May Have Brain Fog,” 1/6/17; “Vitamin B12,” www. WebMD.com ■ “Your Brain on Creatine” by Emily Deans, Psychology Today, 2/10/12

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

SWEET CHOICES ALTERNATIVES TO SUGAR DO YOU GIVE IN TO THE LURE OF SWEETS MORE OFTEN THAN YOU CARE TO ADMIT? IF SO, YOU’RE NOT ALONE. AMERICANS ARE STILL EXCEEDING THE RECOMMENDED AMOUNT, CONSUMING A HALF TO TWO-THIRDS OF A CUP OF SUGAR A DAY. HERE ARE SOME ALTERNATIVES THAT COME FROM MOTHER NATURE.

1. agave

5. evaporated palm sugar

The nectar of the agave plant tastes sweeter than sugar, so less can be used.

Rich in nutrients such as amino acids, this sweetener is made from the juice of coconut palm sugar blossoms that are boiled and then ground into powder. It causes less blood sugar fluctuation than white sugar. In cooking, it can be used on a cup-for-cup basis in place of sugar.

2. rice amasake, brown rice syrup, and barley malt These sweeteners are made from fermented grains and retain some of the nutrients found in those grains.

ip sweet s

tip

r with ng wate li k r a p S juice of fruit a dash hing s e a refr makes ugars a tive to a n r e lt a k! ned drin sweete

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3. date sugar Made from dried dates, this powder provides nutrients and fiber. It replaces sugar on a cup-for-cup basis and substitutes well for brown sugar.

4. fruit juice concentrate This sweetener is made from cooked-down fruit juices. It’s generally found frozen.

6. evaporated sugarcane juice The solids that remain after sugarcane juice evaporates are sold under the name Sucanat. Sucanat can be used like sugar in recipes.

7. honey Consuming honey doesn’t promote weight gain and has been shown to have an “obesity protective” effect. Do not give to children less than a year old.

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what to lo

o

k for Read the la bels of pa ckaged fo to see how o ds much sug a r h as b e e If a sugar n adde d . is listed am ong the firs ingredients t few , or if there are severa different ty l pes of swe eteners listed, cha nces are th e food contains a lot of suga r. It may be listed as th e following : C ane • C a ramel • Fru concentra it ju ice te • High-f ructose co rn syrup • Malt • Mo lasses

8. maple syrup This sweetener is made by boiling sap from maple trees. It’s a good source of the mineral manganese. Use it in cooking and as a topping for oatmeal and plain yogurt.

9. stevia This intensely sweet South American herb contains no calories and can be several hundred times sweeter than sugar. It is available as a powder or a liquid extract, and a little goes a long way; just one teaspoon can replace one cup of sugar. It’s appropriate for use in beverages, as well as for cooking and baking (although it helps to add unsweetened applesauce since only a small amount of stevia is needed). Stevia has medicinal properties, such as lowering blood pressure. Unfiltered, it can leave a licorice aftertaste. Try a different brand if yours tastes off.

10. xylitol About as sweet as sugar but with far fewer calories, xylitol is a natural compound found in birch trees, corn fiber, and many fruits and vegetables. Popular in gums and candies, xylitol prevents cavities. Taken in large doses, it can cause gastrointestinal issues, but it can be used as a drink sweetener. Xylitol can be highly toxic—even fatal—for dogs that accidentally consume it.

11. yacon A South American root vegetable, yacon can be made into a syrup or powder and used as a low-glycemic, low-calorie sweetener. The syrup tastes similar to molasses; research shows it suppresses appetite. TFL

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SELECTED SOURCES “Effect of Honey Versus Sucrose on Appetite, Appetite-Regulating Hormones, and Postmeal Thermogenesis” by D.E. Larson-Meyer et al., J Am Coll Nutr, 10/10 n “Sugar Alcohol Sweeteners as Alternatives to Sugar with Special Consideration of Xylitol” by K.K. Mäkinen, Med Princ Pract, 5/11/11 n “Xylitol: The Decay-Preventive Sweetener,” California Dental Association, www.cda.org, 2014

www.buriedtreasureln.com This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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HERBAL HELPERS BY MARIA NOËL GROVES, R.H. (AHG)

ELDERBERRY IN FALL, ONE OF THE GREAT JOYS AS AN HERBALIST IS SEEING WILD ELDERBERRY BUSHES DRIPPING WITH BERRIES. IT’S QUITE CONVENIENT THAT NATURE PROVIDES SUPERB COLD AND FLU PROTECTION JUST WHEN WE NEED IT MOST!

Elderberry (Sambucus nigra), most commonly in the form of elderberry syrup or lozenges, can help prevent viral respiratory infections or at least reduce their severity and duration. Both traditional use and scientific evidence support this use. In a recent study of Australians on long, overseas flights, taking elderberry extract significantly reduced the duration and severity of colds compared to taking a placebo, cutting both by more than half.

Blocking viruses Viruses hijack your cells and reprogram them to make more viruses, which allows the infection to spread. Elderberry works at least in part by binding to cell receptor sites to block viruses. Other research suggests a similar action against bacteria. My favorite way to take elder is as a syrup—berries mixed with the flowers for added antihistamine and antiviral activity. Several great elderberry products are available, and elderberry syrup is quite safe for all ages. Note that eating whole fresh berries can be nauseating, so use them only cooked or dry, and strain out the seeds. Avoid the potentially toxic (not to mention vomit-inducing) leaves, branches, and stems. 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 www.WintergreenBotanicals.com. SELECTED SOURCES “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers . . .” by E. Tiralongo et al., Nutrients, 3/16 n “Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses” by C. Krawitz et al., BMC Complement Altern Med, 2/11

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Can’t find these products? Ask your store to contact the manufacturer directly. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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

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Let’s Get Cooking… Delicious and Healthy Creations Find this and other great mouth-watering recipes right at your fingertips at foodforlife.com

EE R F N E T G LU 1 medium butternut squash (1 ½-2 pounds), peeled and cut into ½˝ cubes 1 medium onion, roughly chopped 2 tablespoons extra virgin olive oil 1 teaspoon sea salt, divided ½ teaspoon black pepper 1 small bunch lacinato kale, ribs removed, shredded (about 4 cups lightly packed) 1 tablespoon fresh sage, chopped 1 loaf Food For LifeⓇ Gluten Free Sprouted for Life bread, cut into ½˝ cubes 2 cups vegetable broth 4 ounces Gruyère cheese, shredded

KALE, BUTTERNUT, AND GRUYERE DRESSING 8 servings Preheat oven to 400˚F. Lightly grease a 9x13˝ baking pan and set aside. On a large baking sheet, toss to combine squash, onion, oil, ½ teaspoon salt, and pepper, and spread in a single layer. Bake until squash is tender and browned, 20-25 minutes. Reduce oven temperature to 350˚F. In a large bowl, combine kale, sage, bread cubes, ½ teaspoon salt, and squash mixture. Transfer to prepared pan, pour broth evenly over the top, and sprinkle with cheese. Loosely cover with foil and bake 20 minutes, then remove foil and bake until stuffing is browned, about 10 minutes more.

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Heal your microbiome, heal your mind ? EXPLORING THE GUT-MIND CONNECTION

ACCORDING TO THE ANXIETY AND DEPRESSION ASSOCIATION OF AMERICA, OVER 40 MILLION ADULTS IN THE US ARE AFFECTED BY ANXIETY DISORDERS. WHILE A COMMON RESPONSE TO BRAIN DYSFUNCTION IS MEDICATION, RAPHAEL KELLMAN, MD, AN INTERNIST AND LEADING EXPERT ON GUT HEALTH, BELIEVES THE SECRET TO DEPRESSION, ANXIETY, AND MENTAL FOG LIES IN CHANGING ONE’S DIET TO BENEFIT THE MICROBIOME, THE COMMUNITY OF BACTERIA THAT LIVES IN THE DIGESTIVE SYSTEM. His new book provides a path to improve mental health by focusing on the Whole Brain—the biological system that incorporates the brain, gut, thyroid, and microbiome. The following is excerpted with permission from The Whole Brain: The Microbiome

Solution to Heal Depression, Anxiety, and Mental Fog Without Prescription Drugs by Raphael Kellman, MD. Copyright © 2017. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc. continued on page 33

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If the microbiome is such a crucial component of the Whole Brain, it only makes sense to support it in every way possible. I support my patients’ microbiomes with probiotics—but not just any probiotics. I choose special strains of bacteria that have been shown specifically to help anxiety, depression, and brain fog. A significant body of research confirms that probiotics affect your mental and emotional state. In one study, a group of researchers experimented with giving healthy women a fermented milk product for four weeks and discovered that it improved the activity of the brain regions that control processing of emotion and sensation. A second group of researchers gave depressed or anxious people the probiotics Bifidobacterium longum R0175 and Lactobacillus helveticus R0052 for 30 days. A control group was given a placebo. The probiotic group experienced a 49 percent decrease in “global severity index,” a measure of overall psychological distress; a 50 percent decrease in depression scores; a 60 percent decrease in anger-hostility scores; and a 13 percent decrease in urinary cortisol, which is a sign of reduced stress. The probiotic group also showed improved problem-solving skills. The probiotics improved the subjects’ brain ecology, which improved overall brain function, both regarding mood (decreased depression and hostility) and cognitive function (problem solving). A follow-up study focused on healthy humans who were also given Bifidobacterium longum R0175 and Lactobacillus helveticus R0052. Even among those who didn’t consider themselves highly stressed—and whose cortisol levels backed up that self-assessment—taking probiotics improved their mood. Again, treating the Whole Brain doesn’t just relieve negative emotions—it also activates positive emotions. This is because such treatment doesn’t just target

one specific type of disorder—anxiety, brain fog, dementia, and the like. Instead, it improves overall brain function, while boosting vitality and joy. A meta-analysis covering 25 animal and 15 human studies in which probiotics were given in response to a range of psychiatric disorders found further striking evidence of the power of probiotics. As the authors concluded: “These probiotics showed efficacy in improving psychiatric disorder–related behaviors including anxiety, depression, autism spectrum disorder, obsessive-compulsive disorder, and memory abilities, including spatial and non-spatial memory.” This is why I consider microbiome medicine and the Whole Brain approach such an exciting development in the treatment of anxiety, depression, and other brain dysfunction. With antidepressants, we might see some improvement of mood. But we don’t see overall improved brain function, nor an increased sense of vitality and enthusiasm. Activating the power of the Whole Brain has a much deeper and more positive effect. I have seen it clinically, and now my observations have been confirmed in experimental research. TFL © JOSHUA CUTILLO

The Power of Probiotics

Raphael Kellman, MD, a graduate of Albert Einstein College of Medicine, pioneered “Microbiome Medicine,” a groundbreaking new approach to medicine and healing, integrating holistic and functional medicine with an understanding of the world and nature, and its connection to health and healing. The author of The Microbiome Diet and other books on health and healing, Dr. Kellman manages a thriving medical practice and lectures all over the world. Dr. Kellman lives with his wife and two young daughters—his greatest inspiration for revolutionizing healthcare—in New York City.

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Detox from

Sugar FEEL THE DIFFERENCE

Meet Summer Rayne Oakes, author of SugarDetoxMe, a new cookbook and guide that describes how the mind and body are affected when sugar is consumed and reveals ways to conquer sugar cravings. More than 100 recipes use ingredients for multiple dishes in order to maximize each ingredient, minimize waste, and save money. The following excerpt is reprinted with permission from SugarDetoxMe © 2017 by Summer Rayne Oakes, Sterling Epicure.

To Stop Sugar Cravings, You Need to Quit Eating Sugar—Not Cut Back

It’s far easier to follow a program when restrictions are black and white. One little bit of sugar can actually set you off on a downward spiral, so it’s best to remove added sugars completely from your diet. There are ways to do this gradually. If you want to take that route, keep in mind that abstaining is not about “going on a diet.” An alcoholic doesn’t go to a support group to “go on a diet” from alcohol. Abstinence is about removing a harmful substance altogether (in this case, sugar) so that it will no longer hijack your brain chemistry. When you stop eating sugar, you will gain more energy, a clearer focus,

and a healthier life. It will also teach you how to reprogram your taste buds and enjoy highly nutritious foods, ones that your body and mind truly need! A sugar detox plan is truly a lifestyle plan that will help you get closer to the source of your sugar cravings and open up new avenues for a healthier you. There are many programs that suggest varying lengths of time for reducing or removing sugar from your diet. Behavioral research, however, shows that the length of time to correct a bad habit varies dramatically from person to person. For most of us it will take time, perhaps several weeks, months, or even years, and you may need to go back to bat several times before hitting a home run. But once you hit that home run, it will be all the sweeter—and without all the sugar! There are several ways to quit eating sugar. Here are two approaches: continued on page 37

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continued from page 34

Approach 1: Gradual Release

Remove all sodas, sugary beverages, and artificially sweetened drinks from your diet. Most of us obtain unnecessary sugars from drinks such as soda, fruit juices, sports drinks, sweetened waters, energy drinks, sweetened teas and coffees, and even freshpressed juices and smoothies. Begin replacing these drinks with unsweetened beverages, including filtered tap water, sparkling water, unsweetened herbal teas, single servings of unsweetened black or green teas and coffee, or water flavored with whole fruits and herbs. Keep caffeinated beverages to one serving (6 ounces) and alcoholic beverages to one serving (5 ounces). Once all your cravings subside for sweetened beverages, or when you feel confident that you’ve built up a healthy habit of drinking unsweetened beverages, move on to the second step.

Remove other free sugars from the food you eat.

Once you’ve removed sugar from beverages, it’s time to begin removing sugars from the rest of your diet. These items include desserts; candies; canned fruits; processed meats; dairy products, such as flavored or sweetened yogurts, processed cheese, frozen yogurt, flavored milk, and sweetened creams; frozen and prepared dinners, soups, sauces, salsas, and salad dressing; sweetened breads; sweetened granolas; crackers and chips; and alcohol. Place a particular emphasis on your breakfasts, making sure that no unwanted sugars creep in to your first meal of the day, which will only set you up for an insulin spike and subsequent cravings.

Homemade Chicken Broth dGn

Reprinted with permission from SugarDetoxMe ©2017 by Summer Rayne Oakes, Sterling Epicure 60 minutes prep time ■ serves 8

2 garlic cloves, peeled and sliced K yellow onion, diced 1 Tbsp extra virgin olive oil 2-3 carrots, diced 1-2 carrot tops 2 celery stalks

2-4 sprigs of thyme Chicken bones 1-2 bay leaves 1 Tbsp celery seeds 1-2 cloves 16 c water

1. Sauté garlic and onion in olive oil in the bottom of a pressure cooker for about 2 minutes or until veggies are fragrant. 2. Add remainder of ingredients to pressure cooker. Use at least 16 cups of water or fill three-quarters of the way full. Seal pressure cooker, bring to pressure, and cook for 40-50 minutes. 3. Turn off heat. The pressure will drop automatically. Strain liquid through sieve into another large pot. Press liquid from veggies into new pot. Compost the remaining vegetables. 4. Use chicken broth in soups or sauces. Freeze remaining broth for up to 6 months. Kitchen note: Any leftover broth can be frozen. The key to freezing is to fill BPA-free containers at most three-quarters full and freezing before capping the container. Liquid expands when it freezes, so if you put on the lid beforehand, it’ll likely crack the container and you’ll have a bit of a mess in your freezer. It’s best to put the top on only when the broth is fully frozen.

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Organic relief, it’s in the bag.

Replace refined carbohydrates with whole grains.

Once you feel as if you have sufficiently accomplished stages 1 and 2, you can move on to replacing refined carbs, such as most flours, oatmeal, white rice, breads, pizza dough, pastas, crackers, with healthier, whole(r) grain and protein options like quinoa, pearl barley, beans, and lentils. If at any point you slip up, simply repeat the stage you’re on or go back to the stage before. Remember: You’re transitioning to a healthier lifestyle, and everything you do is progress, even when you slip, because you’re learning how to return to a healthier foundation.

Approach 2: Full Release Introducing USDA Organic, individually wrapped drops in a convenient, resealable bag. TheraZinc®, with the immune support of clinically proven zinc gluconate, is available in Elderberry Raspberry and Blood Orange. Perfect at the first sign of a throat tickle or sniffle.* Cough Relief, quickly quiets coughs with effective menthol. Whether you prefer Meyer Lemon & Honey or Bing Cherry, Cough Relief will help ease you back to your feet.

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Concentrate on eating real food (and only minimally processed food on occasion).

When I first started my sugar cleanse, I decided to quit cold turkey and removed all free sugars, processed starches, and even sugary fruits and vegetables from my diet for at least 30 days. I wanted to know what liberation from sugar would feel like, and I was psychologically and physically prepared for the challenge. Removing everything at once can be difficult for some to maintain, but I would suggest giving the full release method a try for a specific period of time—say 10 days, 30 days, or 2 months. This will give you a sense of what life without sugar is like. Most people feel and see the results—from clearer skin to more balanced energy to weight loss—almost instantly, and all of these can be motivating factors to continue. If you ever feel that a full release from sugar is too difficult to main-

© 2017 Quantum Health

continued on page 41

38 tasteforlife

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takeBioSil BioSilevery everyday... day... “I“Itake I’mamazed amazedatatthe the I’m resultsIIsee seeininmy myskin, skin, results hair,and andnails!” nails!” hair, CHRISTIEBRINKLEY BRINKLEY CHRISTIE

She’s She’s Got GotLooking LookingBeautiful, Beautiful,Youthful, Youthful,and andHealthy Healthy Down Downto toaaScience! Science! “It “ItAll AllStarts Startswith withRegaining RegainingYour YourLost LostCollagen!” Collagen!”

“It’s “It’saascientific scientificfact, fact,after afterthe theage ageofof21, 21,we wewomen womenlose loseabout about1% 1%ofof our collagen every year,” says Christie. Collagen, of course, “plumps” our collagen every year,” says Christie. Collagen, of course, “plumps” your yourskin skinand andmakes makesititsmooth smoothand andyouthful youthfullooking. looking.InInaddition, addition, collagen gives your skin its vital youth-promoting collagen gives your skin its vital youth-promotingelasticity. elasticity.Plus, Plus, collagen collagenisisresponsible responsiblefor forhelping helpingtotomake makeyour yourhair hairthicker thickerand and stronger. stronger.ItItmakes makesyour yournails nailsstronger, stronger,too. too. With clinically proven BioSil, you can now regain lost collagen, add With clinically proven BioSil, you can now regain lost collagen, add new collagen, and protect both your new and existing collagen.† † new collagen, and protect both your new and existing collagen.

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

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

“Put the Science of Beauty to Work for You!” “Put the Science of Beauty to Work for You!”

Try BioSil and experience the real science at work in your skin, hair, Try BioSil and experience the real science at work in your skin, hair, and nails. You’ll be happy to know BioSil works naturally and contains and nails. You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets no animal parts whatsoever. Discover more of Christie’s beauty secrets at www.BioSilUSA.com/TFL1117 at www.BioSilUSA.com/TFL1117

©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. ©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. † This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Energy Energy In In The The Body Body Adrenal Xtra Energy Support™ ™ Adrenal Xtra Energy Support “Xtra” because of extra Pantothenic Acid: Adrenal support “Xtra” because of extra Pantothenic Acid: Adrenal support for higher stress situations. for higher stressofsituations. “Xtra” because Rhodiola rosea: Adrenal support “Xtra” because of Rhodiola rosea: Adrenal support when difficult adaptation is required, such as severe when difficult required, such as severe weather, severeadaptation workload,isdifficult lifestyle (cold extremes, weather, severe workload, difficult lifestyle (cold extremes, firefighters, law enforcement, etc.) Rhodiola, an adaptogenic firefighters, enforcement, etc.)ofRhodiola, an adaptogenic herb with thelaw additional property helping with high stress herb with the additional property of helping with high stress mental activity. mental activity. B12 – higher levels may be needed to nourish the B12 – higher levels be needed to nourish nervous system andmay the immune system. Brainthe function nervous system and the immune system. Brain function is important to adrenal function because of the pituitary’s is importantoftohormones adrenal function of the production neededbecause for all kinds of pituitary’s systems production of hormones needed for all kinds of systems (adrenocorticotropic hormone which is the adrenal (adrenocorticotropic which is the adrenal for the stimulating hormone, hormone thyroid stimulating hormone stimulating hormone, thyroid stimulating hormone for the production of thyroid hormones, etc.). production of thyroid hormones, etc.).

WHAT IS ENERGY? WHAT IS ENERGY?

Funk & Wagnall’s New International Dictionary defines energy as the “power by which anything acts effectively to move or Funk other & Wagnall’s New International energy bydo which actsmass. effectively move or change things or accomplish any Dictionary result.” Putdefines another way, itasisthe the“power ability to workanything or to move It’s anto interesting change other orand accomplish any result.” another nor way,created, it is the but ability to do or to moveinto mass. an interesting observation thatthings energy mass can neither bePut destroyed each canwork be converted the It’s other. observation that energy and mass can neither be destroyed nor created, but each can be converted into the other. Energy takes many forms: potential, kinetic, radiant, physical or chemical, to name a few. Energy production in the body is Energy takes many forms: potential, physicalby orachemical, namethe a few. Energy production the“the body is a chemical process that occurs in everykinetic, single radiant, cell, generated structure to called mitochondria. Think of in it as little a chemical process that occurs in every single cell, generated by a structure called the mitochondria. Think of it as “the little engine that could.” engine that could.” To accomplish this task, the cells need fuel to produce a lively and energetic feeling in the body. That fuel is glucose, a sugar To accomplish thisthrough task, the needprocess fuel to produce a lively and energetic feeling in the body. That fuel is glucose, a sugar extracted from foods a cells chemical called metabolism. extracted from foods through a chemical process called metabolism.

THAT THAT“LOW” “LOW”FEELING FEELING

Nutritional and naturopathic counselors often hear complaints from their clients about low energy levels. Clients report that Nutritional and naturopathic counselors often hear complaints from their clients about low energy levels. Clients report that their normal daily routines have become “chores,” and some chores are simply avoided because they require too much effort. their normal daily routines have become “chores,” and some chores are simply avoided because they require too much effort. Yet, those very projects and deeds may be vital to that person’s life or lifestyle. That’s why it’s important to look at energy and Yet, those very projects and deeds may be vital to that person’s life or lifestyle. That’s why it’s important to look at energy and itsits role in in thethe body. role body. There are, of physically or or There are, ofcourse, course,many manyreasons reasonswhy whya aperson personwould wouldexperience experience low low energy energy levels. levels. Examples Examples include include physically mentally stressful situations, poor dietary habits (like eating only fast-foods) and missing meals altogether. mentally stressful situations, poor dietary habits (like eating only fast-foods) and missing meals altogether. Low food-intake, combined essential for for Low food-intake, combinedwith withpoor poornutritional nutritionalhabits, habits,may maydeprive deprivethe thebody bodyof ofadequate adequate amounts amounts of of nutrients nutrients essential energy production. energy production. In In addition, some greater than than addition, somephysical physicalactions actionsand andstressful stressfulsituations situationscreate createconditions conditions within within the the body body that that may may require require greater normal amounts known to to normal amountsofofnutrients. nutrients.For Forthis thisreason, reason,it itisisessential essentialthat thateach each of of us us regularly regularly consume consume all all the the nutrients nutrients known participate in energy production. participate in energy production.

michaelshealth.com michaelshealth.com

These statements have notnot been evaluated by by thethe Food and Drug Administration. This product isis not These statements have been evaluated Food and Drug Administration. This product notintended intendedtotodiagnose, diagnose,treat, treat,cure cureor orprevent preventany anydisease. disease.

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tain and you find yourself slipping up, analyze your food journal to learn more about your pitfalls, and then create your own personalized gradual release plan. Though removing all added sugars and processed foods from your diet may seem extreme, it is a valid approach for some people. Author Michael Moss, in his book Salt, Sugar, Fat, retells a story about one of the foremost experts in addictive behavior, Nora Volkow, a research psychiatrist and scientist who directs the National Institute on Drug Abuse. Volkow pioneered the use of brain imaging to discover parallels between food and narcotics, giving more validity to food addiction. She found that processed sugar in certain individuals—including you, perhaps—can produce compulsive patterns of intake. In these situations, she recommends staying away from sugar completely. If you’d like to do a guided cleanse, then I encourage you to visit SugarDetox.me to sign up for one of our programs so that we can help you on your path. TFL

Summer Rayne Oakes is an entrepreneur, author, and model whose work focuses on health, wellness, and sustainability. After working to nix her own sweet tooth, Oakes founded SugarDetox. me, a website that helps people cleanse themselves from sugar via 10-day and 30-day programs. Oakes graduated from Cornell University cum laude with degrees in environmental sciences and entomology. Oakes was a correspondent on Discovery Networks and has been featured on CNN and Fox News, and in The New York Times, the Guardian, Vogue, Vanity Fair, L’Officiel, GQ, Natural Health, Inc., Forbes, and many others. Outside magazine called her a “Top Environmental Activist,” Amica listed her as one of the “Top 20 Trendsetters under 40,” CNBC named her one of their “10 Best Green Entrepreneurs,” and The Guardian proclaimed her “An Innovator.” Oakes lives in Brooklyn, NY. More about her work can be found at www.SummerRayne.net and www.SugarDetox.me.

© NINELLE EFREMOVA

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Redd Remedies & Dr. Gregory Jantz Working Together To Nurture Hope & Possibility

“I’ve consulted with Redd Remedies for many years on all-natural formulations to promote mood elevation, reduction of anxiousness, brain health, restful sleep, and overall body nutrition and balance. I believe Redd Remedies has created an ideal line of premium products, and we see them helping our patients every day.” – DR. GREGORY JANTZ, FOUNDER, THE CENTER • A PLACE OF HOPE

Nurturing Whole-Body Balance Quality and Purity Guaranteed

Questions? 888.453.5058 support@reddremedies.com reddremedies.com Redd Remedies, Bradley, IL 60915

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FOOD FOR THOUGHT BY KELLI ANN WILSON

GIVE THANKS FOR GOOD HEALTH HEAD INTO THE HOLIDAYS IN TOP SHAPE WITH THESE RECENT TITLES

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Anti-Inflammatory Foods and Recipes by Beverly Lynn Bennett ($17.95, Book Publishing Company, 2017) What do arthritis, cancer, diabetes, and heart disease have in common? They’re all linked to chronic inflammation. In Anti-Inflammatory Foods and Recipes, vegan chef and writer Beverly Lynn Bennett offers a path to reduce and prevent inflammation by choosing whole plant foods high in nutrients and antioxidants. Beginning with a discussion of the mechanics of inflammation and how certain foods can help, Bennett then makes it easy to incorporate these healthful foods with the inclusion of 75 easy-to-prepare, vegan- and gluten-free recipes packed with inflammation-fighting spices, fruits, and vegetables.

The Whole Brain by Raphael Kellman, MD ($27, Da Capo Press, 2017) If you’re one of the millions of US adults experiencing anxiety or depression, and you’re looking for natural solutions, you’ll want to read The Whole Brain by Raphael Kellman, MD. Dr. Kellman’s approach centers on improving the health of what he calls the “whole brain,” which includes the brain, gut, thyroid, and microbiome. Followers of Dr. Kellman’s plan aim to reduce mental health distress by working to reduce inflammation, building a healthy microbiome, and supporting digestive health with supplements, including digestive enzymes and probiotics. The Whole Brain offers a complete meal plan, including more than 50 recipes, to help readers get started with healing from the inside out.

Paleo in a Nutshell

Freedom from Constipation

by Geoff Bond ($15.95, SquareOne Publishers, 2017)

by Christopher Vasey, ND ($14.95, Healing Arts Press, 2017)

Many of us have heard of the Paleo diet, but we might not have considered that “going Paleo” means more than just making different food choices. In his new book, Geoff Bond takes readers on a journey to discover a lost way of life and encourages readers to relearn the ways he believes nature intended us to live. The main feature of the Paleo lifestyle centers on choosing foods that our ancestors would have eaten—nuts, berries, mushrooms, and animal matter such as eggs, fish, and meat—as well as spending lots of time outside in the sun, boosting physical activity, reducing stress, and adjusting sleep patterns.

Constipation is the scourge no one wants to talk about, and achieving lasting relief can seem out of reach for those who suffer from this malady. Since most people who experience constipation don’t know the cause of their symptoms, they don’t know where to look for solutions. Naturopathic doctor Christopher Vasey reveals the causes of constipation—from lack of roughage to stress to microbiome imbalances—and offers practical advice for how to correct the problems gently and naturally. Included are tips on how to use herbs, physical exercises, reflexology techniques, and supplements to address the problem as well as a deeper exploration of how the digestive system functions as part of a larger team of organs, including the liver and kidneys.

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NATURAL BEAUTY BY LISA PETTY

LIGHT UP THE ROOM! WITH RADIANT HUES AUTUMN’S MAKEUP TRENDS ARE PERFECTLY ALIGNED WITH THE HOLIDAY GATHERINGS THAT WILL KEEP YOU BUSY FOR THE NEXT SEVERAL MONTHS. BRUSH UP ON TIPS AND TRICKS TO KEEP YOUR MAKEUP FRESH AND FASHIONABLE WELL INTO WINTER.

Glowing Skin Cosmetics always look best on healthy skin. Be sure to keep yours glowing by drinking enough water. Remember that no matter how tired you are, for the sake of your skin, you need to remove your makeup every night with a gentle cleanser. If your skin tends to get dry in winter, opt for a nourishing oil like jojoba, cacay, or coconut to use at night.

Elements of Mineral Makeup Mineral makeups have come a long way from the days when they were all mud brown! Color options now rival many of the drugstore brands that could contain sensitizing or toxic chemicals. Plus, you can mix and match liquids, crèmes, and powders depending on what looks best on your skin and whether you prefer to use your fingertips or brushes to apply them. To avoid potential short-term damage to skin including breakouts and rashes as well as longterm health risks, avoid mineral makeup that con-

46 tasteforlife

tains fragrance. Before making a purchase, be sure to check the label or website to verify that minerals are not micronized. Micronized minerals (also known as nanoparticles) are so small they may enter the bloodstream, and long-term health risks are not known.

Your Party Palette Right on cue for holiday parties, precious metals are totally on trend! Whether you prefer warm copper, bronze, or gold, or would rather make a statement with sleek silver or platinum, there is a mineral makeup option for you. Mauves, berries, and decidedly un-boring browns are also perfect for the season.

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Beauty-to-go Choose a daytime lip gloss that pops and pair it with your favorite earrings to polish your look as you run errands.

Smoke Gets on Your Eyes The smoky eye is likely here to stay. This season, experiment with more vibrant mineral shadows, including blues and purples. Apply a shimmery shadow around upper and lower lids for an on-trend daytime look. If the nude look is more your style, skip the shadow altogether or opt for a light hue all over the lid. Apply mascara top and bottom. Be sure to smudge eyeliner a bit, whether or not you apply shadow.

Blush Say good-bye to contour and instead embrace the highlight! Add light shimmer to tops of cheeks and

gently down the center of your nose. For a fun daytime look, add pink blush where your cheeks naturally get cold at this time of year. Try this season’s new focus on lips and cheeks combined with a barely there eye treatment. TFL

Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.

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Want to be healthier but need help?

Meet our bloggers!

New York Times bestselling author Ann Louise Gittleman, PhD, inventor of the Fat Flush Diet, gives detox advice in “The First Lady of Nutrition.”

Jacob Teitelbaum, MD, offers a holistic approach to common health challenges in “Cures A-Z.”

Natural health expert Cheryl Myers explores the power of supplements in “Medicine Meets Nature.”

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

Amber Lynn Vitale, CN, leads people to balance in her video series on the Ayurvedic lifestyle.

TV personality Lisa Petty celebrates natural beauty and vitality in “Vibrant Health.”

www.tasteforlife.com/blogs Be ial! soc

facebook.com/tasteforlifemag

twitter.com/TasteForLife

instagram.com/tasteforlifemag

pinterest.com/tasteforlife

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.com

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GLUTEN FREE FOCUS B Y E VA M I L O T T E

A THANKSGIVING CLASSIC GOES GLUTEN FREE WHETHER YOU CALL IT STUFFING OR DRESSING, THERE’S NO DENYING THE THANKSGIVING TABLE WOULD NOT BE THE SAME WITHOUT IT. SOME EVEN SAY IT MAKES THE MEAL COMPLETE. NO MATTER WHAT YOU CALL THIS SAVORY SIDE, THE GLUTEN-FREE VERSION FEATURED HERE CELEBRATES THE BEST OF FALL FLAVORS AND MAKES A HEARTY DISH TO SHARE WITH ALL.

A Gluten-Free Thanksgiving Food-centered holidays can be challenging for those who follow a gluten-free diet. Here are some tips for keeping Thanksgiving gluten free and stress free. ■ Serve yourself first to avoid any cross contamination that may occur from utensils being swapped from glutencontaining dishes to non-gluten ones. If you feel comfortable doing so, mention to others that when they serve themselves they should keep the utensil with the dish it belongs to. Better yet, make sure all dishes have their own serving utensils. ■ Place gluten-free foods to the side or back of the table to avoid having crumbs fall in from items with gluten. ■ Call the host ahead of time to see what you can bring. Mention that you’ll be bringing a gluten-free dish. It may help bring up a discussion of what allergies you and others may have. ■ If you’re traveling for the holiday, bring along your favorite gluten-free recipes to make. ■ Practice patience with family members. Some may not be able to accept or be willing to understand what gluten-free living entails. Since Thanksgiving is all about tradition, others may not want to hear about

making changes. Wait until the holiday is over, and then broach the subject by suggesting that next year things be tried differently, so you might enjoy the meal safely. ■ Consider hosting the meal yourself. You’ll be in charge of the menu and will know exactly what’s in each recipe. If your guests insist on bringing something and you know it won’t be gluten free, politely offer that what you’ll need is extra ice, beverages, or flowers. SELECTED SOURCES “5 Tips for a Safe, Gluten-Free Thanksgiving . . .” by Shirley Braden, www.GlutenFreeEasily.com, 2017 ■ “Tips for Your Gluten-Free Thanksgiving” by Gigi Stewart, www. BeyondCeliac.org, 10/30/12

continued on page 51

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OVER

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Mfr. Coupon/Expires 12/31/17 Consumer: This coupon is to be used only on the purchase of specified Genacol International Corporation Inc. products. Restricted by law if altered, reproduced, transferred, sold or auctioned. Not to be combined with any other offer. Retailer: Value: $5.00. Reimbursement: Face value of this coupon plus 8c which signifies your compliance with our coupon redemption policy. Send properly redeemed coupons to Genacol International Corporation Inc., P.O. Box 407 MPS Dept. No 1213, Cinnaminson, NJ 08077

Try it and feel the difference!

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

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Gluten-Free Apple-Walnut Stuffing dGV

From the Taste for Life test kitchen

45 minutes prep time + overnight sit time for bread ■ serves 10

1 loaf of dairy-free, gluten-free bread, chopped into 1-inch cubes (about 9 c) 2 Tbsp olive oil, plus extra for oiling casserole dish N c minced shallots 3 celery ribs, cut into K-inch dice

3 Granny Smith apples, cut into K-inch dice 1 c walnuts, chopped 2 c apple cider 1 tsp dried sage K tsp dried thyme 2 eggs, lightly beaten Salt and freshly ground black pepper

GIVES YOUR FACE A PICK-ME-UP

1. Set gluten-free bread cubes out overnight on a baking sheet, so they can dry out a bit. 2. Preheat oven to 350°. Oil the bottom and sides of a large glass casserole dish with oil. 3. Heat the 2 tablespoons of oil in a large skillet set over medium heat. Add shallots and sauté until softened, about 3 minutes. Add celery and sauté for 4 minutes. Add apples, walnuts, and apple cider and sauté for 5 minutes. 4. Transfer mixture to oiled casserole dish. Add bread cubes, sage, thyme, lightly beaten eggs, and salt and pepper to taste. Gently combine until all the bread is moistened. 5. Bake for 30 minutes, until stuffing is browned and crispy on top. Kitchen Note: The eggs in this recipe help bind the ingredients together, while adding richness, moistness, and flavor to the stuffing. Per serving: 253 Calories, 6 g Protein, 37 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat), 399 mg Sodium, ★ Vitamin K, Phosphorus, Potassium

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

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LIFE IN BALANCE

STAY COLD FREE NURTURING TIPS FROM AYURVEDA AYURVEDA IS ONE OF THE WORLD’S OLDEST SYSTEMS OF HEALING THE BODY. THIS MONTH, WE TAP INTO ITS WISDOM TO LEARN HOLISTIC HEALTH PRACTICES THAT HELP BOLSTER IMMUNITY DURING COLD AND FLU SEASON.

Excerpted from Ayurveda Made Easy: 50 Exercises for Finding Health, Mindfulness, and Balance by Heidi E. Spear. Copyright © 2017 Adams Media, a division of Simon and Schuster. Used by permission of the publisher. All rights reserved.

Fight Colds When you notice a cold coming on, start to support your body in clearing out the mucus and irritants. Be sure you are hydrating yourself well, and get extra rest. One way to prevent colds is to keep your immune system strong by keeping yourself balanced as best as you can. Then you will either avoid catching colds altogether, or when you do catch one it will be much easier to treat.

Turmeric for Colds Turmeric is an anti-inflammatory that can help clear excess mucus (for children and adults alike). One way to take turmeric is to make a paste of equal parts turmeric and raw honey. Begin by taking one tablespoon of this mixture every hour for the first few hours, and then reduce the frequency to once about every four to six hours. If symptoms do not improve after the first day, talk to your doctor. You can also add turmeric to your diet on a regular basis and not wait until you catch a cold. It’s a delicious seasoning to add to rice, pasta, and vegetables any time of year. For a more complex taste, mix it with other spices to create a curry powder.

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Ginger for Colds and Flu An excellent ingredient for combating a cold or flu is ginger. The extra mucus your body creates comes from excess kapha, and it’s possible that vata will be in excess as well when you have a cold or flu—leading to chills and poor appetite. Ginger is hot, pungent, and stimulating, which is great for countering the effects of too much kapha and vata. In The Complete Book of Ayurvedic Home Remedies, Dr. Vasant Lad gives a simple recipe for a ginger brew to take several times a day when you have a cold or flu:

Ginger Brew 1. Combine ginger, cinnamon, and lemongrass in the ratio 1:1:2, or substitute a pinch of cardamom for the lemongrass. 2. Steep this mixture in hot water for 10 minutes, and then strain. 3. If you’d like to add sweetness, use honey. You can make an even simpler brew by steeping only freshly grated ginger in boiling water. After about 10 minutes, drink and savor the healing effects of ginger.

Safety Note Do not take aspirin and ginger at the same time; they both thin the blood. Take them at least two hours apart, if you want to use both. Because of the dangers of improper food, herb, and medicine combina-

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tions, get advice from your specialist before trying remedies that are new to you at home.

Steaming Steaming is a fast and effective way to deal with congestion, sore throat, and runny nose. You can simply pour boiling water into a bowl, then hold your head over the bowl with a towel over your head to keep the steam in. Close your eyes and breathe deeply. Spend about 10 to 15 minutes inhaling the steam. You can do this several times a day. You can steam with plain water, or add a drop of eucalyptus essential oil or tea tree essential oil to the bowl after you’ve poured the boiling water into it. These herbs are naturally antiseptic. Inhale the steam nice and deeply into the sinuses, back of the throat, and lungs.

MAKES WRINKLES ALMOST DISAPPEAR

Use Abhyanga By using the wisdom of Ayurveda, you can keep colds and flu from entering the house and making the rounds, family member by family member. One of the best things to begin with is the practice of abhyanga, an herbalized-oil massage. On top of having many important health benefits, abhyanga feels luxurious. The primary benefits of abhyanga are: • Keeps the skin moisturized, preventing eczema and rash • Supports the lymphatic system, which is how the body collects and removes pollutants • Induces the feeling of being supported, balanced, and relaxed. Each of those benefits significantly supports the entire person: psychologically, physically, and energetically. In particular, oiling the skin has a direct effect on the lymphatic system, which is your body’s way of capturing and removing the pollutants that can lead to allergies, colds, and flu. The oil penetrates into the deeper tissues, keeping them lubricated and able to support the various functions of the body, including the elimination of waste.

How and When to Do Abhyanga

© EDWARD ACKER

Do abhyanga before entering the bath or shower in the morning. It’s especially soothing to warm the oil first by running the bottle under warm water. Then, as you massage the oil into your skin (or your child’s), massage in long strokes along the limbs, and massage in circular motions over the joints. Be sure to massage the entire body, in loving strokes. This includes massaging oil into the scalp. Once your children are old enough, they can do abhyanga without your help. Learning to self-nurture is a wonderful skill for them to take into adulthood. If your child is predominantly vata, or has a vata imbalance, it will help to give her a soothing foot massage with oil before she goes to bed. TFL

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

Heidi E. Spear is an author, workshop presenter, and Kripalu Yoga teacher who was R&R Retreat faculty at Kripalu from 2008–2015, and from 2013–2015 was also the relaxation specialist at The UltraWellness Center. Currently, she writes for 1440 Multiversity near Santa Cruz, CA, and guides businesses and individuals in meditation, yoga, and Ayurvedic lifestyle practices for stress management and mindful leadership. You can visit her website at www.HeidiSpear.com.

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FITNESS MATTERS BY MARTIN HANFT

MINI-EXERCISES, MAXIMUM RESULTS HOW MICRO-MOVEMENTS THROUGHOUT THE DAY CAN KEEP YOU IN SHAPE THIS WINTER GETTING ENOUGH EXERCISE DURING THE BUSY HOLIDAY SEASON ISN’T EASY. FAMILY, FRIENDS, AND SEASONAL MERRYMAKING CAN CROWD OUT YOUR NORMAL EXERCISE ROUTINE, LEAVING YOU FEELING GUILTY ABOUT TIME LOST AND NERVOUS ABOUT GETTING ON THE SCALE. But there is an answer. Mini-exercises can be done in just minutes and steal hardly any time away from your busy life—even if you do them many times daily. Because they take up so little time, these exercises can be squeezed into even a full day at the office without raising eyebrows. And if they do, invite your co-workers to join in for a few minutes of stress relief!

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Taking time out to perform short bursts of exercise during an otherwise sedentary day will refresh both your mind and body— while improving work performance and minimizing the harmful effects of sitting. Mini-exercises are so brief that you probably won’t even break a sweat. In fact, it’s best to choose activity levels that don’t cause you to sweat up your clothes. But they will get your blood pumping, your heart rate somewhat elevated, your body temperature raised, and a good number of muscles worked. Avoid activities that require specialized equipment or much set-up time. Instead, focus on jogging in place, push-ups, jumprope, jumping jacks, biking, lifting dumbbells, cardio dancing, brisk walks, squats, chair dips, or stair-running. One quick workout might be doing 10 push-ups, 15 squats, and holding a plank position for 60 seconds. Another workout might be 15 chair dips and holding a plank position for two minutes. Be creative in mixing exercises! Your mini-workout is over almost before you’ve begun, but the benefits in stress reduction and well-being can be enormous. For best results, try to schedule your exercise sessions for several minutes every hour throughout the day. If that’s not possible, squeeze in as many short bursts as you can. Research shows that periods of intense exercise as short as two minutes can make a noticeable improvement in muscle tone, alertness, and calorie consumption, increasing your metabolism for the rest of the day. Over time, other benefits can include lowered blood pressure and reduced body mass index (BMI). Before starting any exercise program, be sure to consult with your doctor. Then start with a simple exercise routine. Start out slow, and have fun!

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

TFL SELECTED SOURCES “Exercise,” www.WebMD.com n “Mini Body Weight Workout,” www.TheInsideTrainer.com, 4/24/17 n “Minutes of Hard Exercise Can Lead to All-Day Calorie Burn,” American Physiological Society, www. The-APS.org, 2017

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TRENDING B Y LY N N T R Y B A

INSTANT POT ADVENTURES ELECTRIFYING EXPERIMENTS IN COOKING MY COLLEAGUE, ART DIRECTOR MICHELLE KNAPP, HAD BEEN SINGING THE PRAISES OF HER INSTANT POT FOR MONTHS. MICHELLE IS THE TYPE OF PERSON WHO DOESN’T HAVE MUCH PATIENCE FOR MEDIOCRITY AND TENDS TO BE BRUTALLY HONEST IN HER ASSESSMENTS OF MUSIC, RESTAURANTS, AND PRODUCTS. IN HER WORLDVIEW, YOU ARE EITHER NAILING IT OR FAILING IT.

PHOTO ©INSTANT POT

Check It Out! We’ve gathered some great recipes—including Paleo and Whole 30 dishes—on our Instant Pot Pinterest Board. Visit www.Pinterest.com/TasteforLife/Instant-Pot

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continued from page 61

We are both huge fans of eating but not so much of cooking. When Michelle seemed smitten by her electric multicooker, marveling over how much time it saved her as well as how perfectly her dishes turned out, I was intrigued. By the time I bought my own Instant Pot, Michelle and I had talked about her “instapot” so often I thought of it as a cute little thing that sat on her countertop and magically produced meals at the touch of a button. In my head, it was about as intimidating as a teakettle. In reality, the stainless-steel appliance is a bit more daunting. It’s a significant size and has lots of buttons. It can be used as a rice cooker, a pressure cooker, a steamer, a sauté pan, a yogurt maker, a warming pot, and a slow cooker. There are a couple of ways to let the steam dissipate at the end of a cook cycle. One of those techniques—the “quick-release method”—involves turning a lever that disperses the steam into the air like a geyser with a long, dramatic hiss. This can be alarming at first, so much so that The “I Love My Instant Pot” Recipe Book (the unofficial recipe guide) warns “if you own dogs, apparently this release is the most frightening part of the day so take caution.” My Instant Pot sat for days, its hulking presence mocking me from the counter as I actively avoided it. Finally, I sat down to read the instruction manual—a tedious ordeal but a step that can’t be skipped, for safety’s sake. Even still, I did a few things wrong, managing to burn my first meal—a steel-cut oatmeal dish—because I accidently used “quick-cooking” oats instead of the old-fashioned kind. (Have I mentioned I’m not a good cook?) Then there was the time a drop of hot mist landed on the back of my hand. Apparently, I missed

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the recipe guide’s directive: “To quickly release the pressure on the Instant Pot, make sure you are wearing oven mitts.” Michelle kindly sent me videos of herself and other people using their machines, and I caught on quickly. These how-to videos, made by home cooks and professionals, have been the most useful of any I’ve encountered online. The more kitchen hacks you learn, the more fun using the Instant Pot becomes. Once you learn how to maximize its uses (soup in 10 minutes; risotto you don’t need to stir; unsoaked, dried lentils cooked in less than 20 minutes), you start to realize what a wonderful tool it is. It has the convenience of a slow cooker (throw a bunch of ingredients in a pot and walk away) and the speed we associate with microwaves. Cooking items like rice and beans in bulk becomes convenient, so it’s easy to freeze the extra food into meal-building blocks for later. Over time, a bond develops between human and machine, probably because the machine actually does make life easier. This feeling of fondness is what’s allowed the Instant Pot, first available for purchase in 2010, to go viral. My model has close to 22,000 reviews on Amazon, 83 percent of which rate the appliance with five stars. The official Facebook Instant Pot Community has approximately 680,000 members. The machine’s buttons hint at its international appeal, with presets for rice, beans, yogurt, and porridge. The company built its success, not through traditional TV or print advertising, but via social media word of mouth. If you succumb to the buzz and buy yourself a multicooker, remember that it may not be love at first sight, but it may be love at first bite! TFL

Attention Home Cooks! Do you love your multicooker? Let us know your favorite ways to use it or email a tried-and-true recipe, and we might feature it in an upcoming issue! Send info to Lynn.Tryba@TasteforLife.com

PHOTO ©INSTANT POT

READ MORE “How the Instant Pot Cooker Developed a Cult Following” by Jessica Murphy, www.BBC.com, 3/6/17 ■ The “I Love My Instant Pot” Recipe Book by Michelle Fagone ($16.99, Adams Media, 2017) ■ “The Instant Pot Will Change Your Life—No Joke” by Amanda Shapiro, www.BonAppetit.com, 11/26/16 ■ “Not Just A Crock: The Viral Wordof-Mouth Success of Instant Pot” by Grace Hwang Lynch, www.NPR. org, 1/18/17 ■ “To Transform Your Weeknight Cooking, Turn on the Instant Pot” by Melissa Clark, www. NYTimes.com, 9/26/17 ■ “Why I Am Addicted to This Pressure Cooker by Instant Pot,” by Casey Barber, www. Today.com, 9/11/17

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