Make your own essential oil recipe. page 30
Gluten Free Focus Thanksgiving ideas. page 43
elderberry for cold + flu
Celebrating Twenty Years
HEALTHY HOLIDAY BAKING â€¢ PROBIOTICS + PREBIOTICS
10/3/18 8:41 AM
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Take charge of your health.
Healthier Holiday Baking
Chai Latte Cheesecake, Sweet Potato Cornbread, and more.
Protect Against Cold + Flu
Herbs, homeopathy, and supplements to the rescue.
departments 6 Editor’s Note 9 News Bites
Can you fidget your way to fitness? • Herbs for rosacea • Prevent heartburn • More
12 Healing Herbs
Discover the cold-fighting power of elderberry.
27 Healthy Family
Keep sinuses healthy.
30 Natural Beauty
Make your own energizing essential oil blend.
© TIME INC. BOOKS
32 Weighing In
Nonalcoholic drinks that deliver relaxation.
41 Hot Products 43 Gluten Free Focus
Thanksgiving side dishes that will win over everyone.
47 Supplement Spotlight
Probiotics and prebiotics: A dynamic duo for gut health.
48 Last Word For more health & wellness resources visit
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/tasteforlife NOVEMBER 2 018
10/3/18 2:51 PM
TFL Ed Note Head Celebrating Twenty Years
TFL Ed Note Letter Para 1 style. The tomatoes on this month’s cover remind me of the simple pleasures of the season. There’s nothing better than a sandwich made with Remember, a Turkey sun-ripened tomatoes, sprinkled with salt and Is Just a Big Chicken pepper, spread with a little mayo! In otherand words, don’t sweat it this All subsequent paragraphs indent with Thanksgiving. And that includes the reststyle of TFL Ed Note Letter Paragraph. My mother the meal. Nothing needs to be perfect for and maternal grandmother used to spend people to have a good time. summer afternoons sitting for hours, sipping That being said, our gluten-free side their iced teas while my three siblings and I dishes, starting on page 43, will please fans tore up the yard, playing. I used to think how of Brussels sprouts and butternut squash. boring it must be for them. And “Healthier Baking” on page 18 will help you top off the For them, of course, maybe it was a little slice of heaven. with Sweet Potato Healthy Apple Ifestivities thought of their iced tea ritualCornbread, this weekend as I sat on Pie Cookies, and Chai Cheesecakes. All of these my back deck with Latte my own drink. I was literally doingtreats are
gluten free and vegan! nothing. After about 20 minutes. I felt maybe I should be Food’s important during the butgray it’s not “accomplishing something.” But holidays, then a large fox the walked mostthe important thing. to That’ll into yard, oblivious me. be the people around the Our lives often become crowded responsibilities, table. Whether the seats are filledwith by family or friends,but or a sometimes the most restorative, refreshing moments happen combination of both, I hope you make joyful memories this when our schedules have the ones’ time and space to as Thanksgiving. Try to(and viewwe) your loved peccadilloes breathe. endearing—proof that you know them really, really well. At leisure, inspiredcan by help our seafood recipes Ouryour articles on get immunity you stay strong(page this 33) and learn how seaweed benefits health (page 39). Stay season. “Got a Cold Brewing?” on page 12 explains why safe this summer with healthy hydration (page 21), check out elderberry is such an effective treatment for cold and flu. award-winning new foods on the market (page 44), learn how “Protect Against Cold & Flu” on page 34 introduces a whole to strengthen bones (page 17), and enter a contest to win arsenal of natural remedies to use this winter. nutrients for eye health (page 26). Those fighting Type 2 diabetes may find the strategies on May the summer bless you with many moments of peaceful page 15 intriguing and hopeful. DIYers that will love making their pleasures. And encounters with wildlife weigh less than own essential oil blend to get them through the fall feeling you. energized (page 30). to being grateful for our imperfect lives. ToHere’s your health, To your health, Lynn Tryba
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 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 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 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, CEO and Co-Founder OlivinoLife, Inc.; advisor, Dietary Supplement Education Alliance; founding 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 bestselling 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); ©2018 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: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
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N OVEM BE R 2018
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A key to FEELING YOUNGER Feeling in control of your life may help you stay young at heart. “Our research suggests that subjective age changes on a daily basis and older adults feel significantly younger on days when they have a greater sense of control,” said Jennifer Bellingtier, PhD. Her research team enlisted 116 older adults (ages 60 to 90) and 106 younger adults (18 to 36), and had them complete surveys on nine consecutive days. The surveys were designed to measure feelings of control as well as how old they felt each day. “Shaping the daily environment in ways that allow older adults to exercise more control could be a helpful strategy for maintaining a youthful spirit and overall well-being,” said Dr. Bellingtier. An increase in physical activity was singled out as a positive choice. SOURCE “You’re only as old as you think and do,” American Psychological Association, 8/9/18
FIDGET your way TO FITNESS? “Exercise scientists agree that any movement, no matter how slight, counts as physical activity and can be consequential,” writes the New York Times. The newspaper cited two recent studies that found that “moving in place” while seated at a desk burned more calories and improved blood flow. Tapping your toes, wiggling about, or any other movement is better than remaining sedentary. SOURCE “Does fidgeting counter the harmful effects of sitting?” by Gretchen Reynolds, New York Times, 7/20/18
Ease the BURN Spicy and acidic foods can sometimes trigger heartburn, as can alcohol, coffee, and chocolate. But other factors can also increase the likelihood of an episode. The Tufts University Health & Nutrition Letter offers these tips for heartburn prevention: n Maintain a healthy weight. n Eat slowly. n Don’t lie down after meals. n Eat smaller meals. n Don’t eat within several hours of bedtime. SOURCE “Soothe heartburn with diet and lifestyle changes,” Tufts University Health & Nutrition Letter, 4/18
DID YOU KNOW? People who regularly eat walnuts may cut their risk of Type 2 diabetes in half. Researchers from UCLA linked consumption of about 3 tablespoons of the nuts per day with a 47 percent lower prevalence of the disease. SOURCE “New study shows lower prevalence of Type 2 diabetes among those who consume walnuts,” www.Eurekalert.org, 6/27/18 www.tas teforl i fe.com
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HOW MUCH DO YOU CHANGE in 50 years? Does personality change much over time? Researchers sought to answer that question by examining five major traits: conscientiousness, agreeableness, openness to experiences, extraversion, and emotional stability. They compared these traits in people who were interviewed as high school students and again 50 years later. They found a significant amount of consistency. “People who are more conscientious than others their age at 16 are likely to be more conscientious than others at 66,” said University of Houston psychology professor Rodica Damian, PhD. “But, on average, everyone becomes more conscientious, more emotionally stable, and more agreeable.” Dr. Damian’s team did find individual differences in how much people changed. Some changed more than others and some changed in harmful ways. But “gender played little role in personality development across the life span.” SELECTED SOURCES “16 going on 66: Will you be the same person 50 years from now?” University of Houston, 8/17/18 n “Sixteen going on sixty-six: A longitudinal study of personality stability and change across 50 years” by R.I. Damian et al., J Pers Soc Psychol, 8/16/18
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These herbs may EASE ROSACEA The chronic flushing and redness of the face known as rosacea affects about 16 million US adults. It can be triggered by sun exposure, emotional stress, spicy foods, alcohol, and other factors, but treatment can be elusive. The University of California, Berkeley, Wellness Letter suggests that certain herbal remedies can help, including green tea extracts, licorice, chamomile, and oatmeal. SOURCE “Ask the experts,” University of California, Berkeley, Wellness Letter, Special Summer Issue, 2018
Nitric Oxide plays a key role in cardiovascular health. This naturally-occurring compound is produced in the inner lining of blood vessels and helps to relax and dilate vessels, allowing more blood to flow throughout the body. So that is why we added a Nitric Oxide Booster to some of our most popular products. If you are not yet familiar with the entire breadth of our amazing health-conscious brand, check us out at www.IrwinNaturals.com and put yourself on the path to better health.
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tasteforlife 11 9/13/18 9:44 AM
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HEALING HERBS B Y LY N N T R Y B A
GOT A COLD BREWING? COZY UP TO ELDERBERRY HUMAN BEINGS HAVE HAD A CLOSE RELATIONSHIP WITH BLACK ELDERBERRY (SAMBUCUS NIGRA L.) FOR CENTURIES. Its use as a medicinal remedy goes way back, at least as far back as Hippocrates, the “father of Western medicine,” born in 460 BC. Pliny the Elder, the Roman naturalist born in 23 AD, was also a fan. He coined the wise phrase, “Home is where the heart is,” so he knew a thing or two about a thing or two. The ancients may not have known why elderberry worked so well for fighting cold and flu, they just knew it worked— helping relieve aches, sinus pain, coughing, nasal congestion, runny nose, and fever. Thanks to modern science, we now know the berries are antioxidant, anti-inflammatory, and antiviral powerhouses that contain high levels of vitamins A, C, B1, B2, B6, and flavonoids. Clinical trials demonstrate that to reduce the length and severity of cold or flu, people should take “the standardized liquid extract for three to five days starting at the first sign” of symptoms, according to the American Botanical Council.
Syrups, teas & more Elderberry can be taken many ways. The berries can be dried and made into teas, tinctures, and syrups. You can buy these products, as well as capsules, gummies, and lozenges at the store. If you’re so inclined, you can buy dried berries and make your own tea. To make a large mug of tea, pour two cups of water into a small saucepan. Add a couple tablespoons of dried elderberries. Heat to a boil, and then reduce heat to a simmer for 15 minutes. Remove from heat and let sit for five minutes. Pour tea through strainer into your mug. To add more soothing benefits, you can add honey if desired. TFL
A Spoonful of Medicine If you’re currently fighting an illness, follow this plan: • Adults: Take 2 teaspoons of elderberry syrup four times daily •C hildren: Take 1 teaspoon four times daily
SELECTED SOURCES “Elderberry supplementation reduces cold duration and symptoms in air-travellers: A randomized, double-blind placebo-controlled clinical trial” by E. Tiralongo et al., Nutrients, 3/24/16 n “European elder berry,” Herbalgram, The American Botanical Council n “Place of phytotherapy in the treatment of acute infections of upper respiratory tract and upper gastrointestinal tract” by W. Pietruszewska et al., Otolaryngol Pol, 8/31/18
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BY VICTORIA DOLBY TOEWS, MPH
TAKE CHARGE OF YOUR HEALTH This year, more people than ever will hear their doctor say: “You have Type 2 diabetes.” More than 30.3 million individuals currently live with a diabetes diagnosis— with about 95 percent of them having Type 2, says Lucille Hughes, director of diabetes education at South Nassau Communities Hospital in Oceanside, NY. “Type 2 diabetes actually used to be extremely rare,” shares Jacob Teitelbaum, MD, author of the book Diabetes Is Optional (To Your Health Books, 2018). The numbers started to skyrocket as a result of modern eating habits—culminating in the alarming fact that one-third of people will now develop Type 2 diabetes and its precursor, metabolic syndrome (which is the combination of high blood sugar, high cholesterol, and hypertension), in their lifetime, he adds. But it doesn’t have to be this way.
YOUR ACTION PLAN Dietary changes and lifestyle adjustments can go far in managing and even reversing Type 2 diabetes. “Proper meal planning along with physical activity has been proven to improve health and glucose control,” notes Hughes. Even better? The combination of meals planned with diabetes in mind and incorporation of exercise leads to weight loss, which itself almost always allows for a decrease in reliance on diabetes medications. And that, of course, comes as “a welcome benefit, both financially and emotionally, for any person living with diabetes,” says Hughes. Ready for some of the nitty-gritty details of a diabetes- friendly meal plan? Hughes offers three key tips to follow: onitor the carbohydrates in every meal. ✔ M Carbohydrates boost blood glucose levels (which is not a good thing), so keep this number low. o late-night snacking. Limiting eating after dinner ✔ N helps many people manage both their diabetes and their medication regime. at frequently: Don’t skip meals or go more than ✔ E four hours without eating. Regular eating of small amounts helps maintain good glucose control.
SUPPLEMENT SUPPORT Vitamin D should be on your radar. There’s a solid body of research showing vitamin D improves glucose tolerance. This is because the body makes more insulin and responds better to circulating insulin when there’s enough vitamin D. After two months of daily supplementation with 4,500 IU of vitamin D by people with Type 2 diabetes, researchers documented a significant drop in fasting blood glucose. The mineral chromium helps your body regulate blood sugar levels, particularly because it is part of glucose tolerance factor (GTF), which plays a role in helping insulin bring blood sugar into each body cell. People without diabetes generally show higher blood levels of chromium than those with this disease. Furthermore, those who supplement with chromium (for example, by taking a multivitamin/mineral that
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includes chromium) are less likely to have diabetes. Even more heartening? Those who already have diabetes but who start taking 600 micrograms of chromium picolinate daily improve their blood sugar control. Dr. Teitelbaum’s favorite herbal treatment for diabetes is an herb called Hintonia latiflora. This herb, which is sometimes found under the name Sucontral D, comes backed by a growing body of research. The herb delays the release of sugar into the bloodstream and keeps glucose levels low instead of allowing them to spike—a main cause of excessive insulin release, he explains. Another benefit of Hintonia latiflora relates to reducing insulin resistance and inflammation. But the greatest benefit, Dr. Teitelbaum contends, is the herb’s ability to “help maintain steady blood glucose levels throughout the day and night, thus contributing to long-term improvements in glucose control.” In addition, studies show that Hintonia latiflora decreases glycosylated hemoglobin, which is just a complicated way of describing red blood cells combined with glucose. When glycosylated hemoglobin goes up, it’s a sign that diabetes is poorly controlled. A lower glycosylated hemoglobin number means better diabetes control and better overall health. Supplementing with Hintonia
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Say Goodbye to Type 2 Diabetes “Our modern diet, high in sugar and low in fiber, is the fast lane to a diabetes epidemic,” says Dr. Jacob Teitelbaum, author of Diabetes Is Optional (To Your Health Books, 2018). What can you do to prevent Type 2 diabetes or work to make it go away if you have it? ■ Lose weight. Research shows that with adequate weight loss, 86 percent of diabetes cases can be eliminated. ■ Walk daily in the sunshine or find another exercise you love— preferably outdoors. ■ Decrease sugar and white flour but increase fiber. A ketogenic diet may be helpful. Consult with your healthcare practitioner. ■ Take a good multivitamin high in magnesium and vitamin D. ■ Eat a half-cup of nuts daily to lower blood glucose.
latiflora could bring glycosylated hemoglobin down by nearly 1 percent, which Dr. Teitelbaum points out, is “often enough to make the diabetes go away.” TFL
SELECTED SOURCES “Beneficial effects of oral chromium picolinate supplementation on glycemic control in patients with Type 2 diabetes: A randomized clinical study” by A.N. Paiva et al., J Trace Elem Med Biol, 2015 n “The effect of vitamin D supplementation on glycemic control and lipid profile in patients with Type 2 diabetes mellitus” by M. Mohamad et al., J Am Coll Nutr, 9/15 n Personal communication: Lucille Hughes; Jacob Teitelbaum n “Risk of Type 2 diabetes is lower in US adults taking chromium-containing supplements” by D.J. McIver et al., J Nutr, 12/15 n “The role of chromium III in the organism and its possible use in diabetes and obesity treatment” by S. Lewicki et al., Ann Agric Environ Med, 2014
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B Y E VA M I L O T T E
Healthier Baking FOR THE HOLIDAYS
Whether you bake year-round or pull out the food processor only during the months of November and December, you’ll find these treats full of healthy ingredients. Fruits, vegetables, spices, and nuts enhance the flavor of these seasonal delights, all of which are vegan and gluten free!
Sweet Potato Cornbread
From The Vegan 8 by Brandi Doming ($25.99, Oxmoor House, 2018)
40 minutes prep time n yields 16 squares
K c cooked, peeled, and mashed sweet potato 1O c soy milk 4 Tbsp pure maple syrup 4 tsp apple cider vinegar 1 c + 2 Tbsp fine cornmeal 3O c gluten-free fine oat flour 1 tsp baking powder 1 tsp baking soda K tsp fine salt 2 Tbsp coconut sugar (optional)
1. Preheat oven to 400°. Spray an 8-inch square baking dish with nonstick spray. 2. Add sweet potato, milk, syrup, and vinegar to a blender or food processor. Process for 30 seconds or until mixture is completely smooth and frothy. 3. Add cornmeal, oat flour, baking powder, baking soda, salt, and, if desired, sugar to a large bowl, and whisk well. 4. Pour sweet potato mixture from blender or food processor over dry ingredients. Whisk until completely smooth. Batter will be on runny side. Pour batter into prepared pan. Bake on middle rack for 25 to 27 minutes, or until top is warm golden brown, edges have pulled away from sides of pan, and a toothpick inserted in center comes out clean. Cool at least 30 minutes but preferably 1 hour. It will fall apart if you cut it too soon. Slice carefully and serve alongside soup or stew, or with vegan butter or syrup.
© TIME INC. BOOKS
Per serving (1 square): 92 Calories, 2 g Protein, 18 g Carbohydrates, 1 g Fiber, 1 g Total fat, 124 mg Sodium, H Vitamin B1 (thiamine), B2 (riboflavin), Phosphorus
For a Pumpkin Pecan Tart recipe, visit tasteforlife.com/pumpkin-pecan-tart
Kitchen Note: The sweet potato in this cornbread provides natural sweetness; it also adds a lot of needed moisture to this oil-free cornbread. If you prefer a sweeter cornbread, be sure to stir in the optional coconut sugar. Baking the sweet potato is recommended, as opposed to boiling/steaming, both of which will add too much moisture to the cornbread and yield a more dense result. Peel and mash the potato. The soy milk is crucial to this recipe because it has a high protein content, which provides structure to the cornbread in the absence of eggs. Don’t use coconut milk or almond milk; the results will be very crumbly and dense. If you’re allergic to soy, use cashew milk because it has a similar fat content. Keep in mind the cornbread may be fragile, so make sure to let it cool before slicing. If you’re not gluten free, you can also sub all-purpose flour for the oat flour.
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Healthy Apple Pie Cookies
From The Vegan 8 by Brandi Doming ($25.99, Oxmoor House, 2018)
55 minutes prep timee n makes 12 cookies
1 c gluten-free old-fashioned oats, not instant 1K tsp ground cinnamon K tsp ground allspice N tsp ground nutmeg Pinch of fine salt 1K c freeze-dried apple pieces 1 c whole raw almonds or your favorite nuts 6 Tbsp pure maple syrup 5 Tbsp roasted creamy almond butter
© TIME INC. BOOKS
1. Add oats, cinnamon, allspice, nutmeg, and salt to a food processor, and pulse a few times to evenly incorporate spices. Add dried apple pieces and almonds, and pulse a few times to break them up into smaller pieces but not into a meal. Add syrup, almond butter, and 2 tablespoons of water, and process until mixture comes together in sticky, thick clumps. You will need to stop and break up mixture and
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
press it back down a few times. It is ready when you can press mixture together and it is no longer dry and crumbly. Place food processor bowl in the fridge for 30 minutes to firm mixture up a bit before rolling it into balls. 2. Preheat oven to 375°. Line a sheet pan with parchment paper. 3. Once mixture is chilled, scoop 2 tablespoons of batter at a time into your hands and roll into balls. If dough is still too sticky, chill for another 30 minutes. Place cookies a couple of inches apart on prepared pan. You should yield 12. Press each cookie down to K-inch thick. 4. Bake for 10 to 15 minutes, or until cookies have a nice golden-brown color on top. Bake less for a chewier texture or longer for a more crisp texture. 5. Cool cookies on pan for 10 minutes,
and then transfer to a wire rack to cool completely. They will firm up as they cool. Keep extras sealed in an airtight container or seal-top bag for up to 3 days. Per serving (1 cookie): 256 Calories, 6 g Protein, 40 g Carbohydrates, 7 g Fiber, 10 g Total fat (1 g sat), 26 mg Sodium, HH Vitamin B2 (riboflavin), C, E, H Magnesium, Phosphorus, Potassium
Kitchen Note: Feel free to substitute walnuts or pecans for the almonds, if desired. Those nuts have a higher oil content and will make the batter more moist, so you may not need all the water; start by adding just 1 tablespoon. To make these cookies nut free, substitute the almonds with raw sunflower seed kernels and the almond butter with sunflower seed butter. Be sure to use freeze-dried apples and not fresh apples in this recipe. These cookies are mildly sweet. Since they are meant to be a snack and not an indulgent cookie, they’re especially fabulous as snacks in kids’ lunches.
For a guide to nutrition breakdowns, see page 6. www.tas teforl i fe.com
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ÂŠ CATHERINE FRAWLEY
Chai Latte Cheesecakes
From Nourish Cakes by Marianne Stewart ($22.99, Quadrille, 2018)
90 minutes prep time + overnight hour chill time n makes 8 small cheesecakes
Chai Spice Mix 1 tsp ground black pepper 1 tsp ground nutmeg 2 tsp ground cardamom 2 tsp ground cloves 4 tsp ground cinnamon 4 tsp ground ginger Cheesecake 1 quantity Cheesecake Base (recipe on page 23) 1 c cashew nuts Pinch salt 5 Tbsp coconut oil Scant N c maple syrup 3N Tbsp coconut sugar or dark muscovado (soft brown) sugar 3 tsp cider vinegar O c coconut cream*
1. To make chai spice mix, place black pepper, nutmeg, cardamom, cloves, cinnamon, and ginger in a small jam jar. Seal with a lid and shake to mix well. Use as needed. 2. Make cheesecake base according to the recipe on page 23, pressing base into 8 round molds (each about 2-inch diameter). 3. For cheesecake filling, soak cashews in cold water for 1 hour. Drain and blend with salt in a blender until as fine as possible. Add coconut oil and blend again until completely smooth. 4. Add maple syrup, coconut sugar, vinegar, coconut cream, and 3K teaspoons of the Chai Spice mix and blend again until well mixed and smooth. 5. Use a jug or piping bag to fill molds evenly with cheesecake filling. Chill cheesecakes in fridge overnight before de-molding and serving, or freeze for 2 or more hours. If frozen, they are easier to de-mold, but theyâ€™re best left to soften in the fridge for an hour or two before serving. Cheesecakes will keep well in a covered container in the fridge for 2 to 3 days. *Coconut cream is a helpful dairy substitute. Use either the cream that separates from a can of coconut milk or buy coconut cream already separated. Per serving: 416 Calories, 7 g Protein, 34 g Carbohydrates, 4 g Fiber, 31 g Total fat (18 g sat), 84 mg Sodium, HHH Phosphorus, HH Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), E, Iron, Potassium, Zinc
continued on page 23
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ÂŠ Rod Luey - Fotolia.com
* 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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From Nourish Cakes by Marianne Stewart ($22.99, Quadrille, 2018)
30 minutes prep time n makes enough for 8 small cakes or one 6-inch cake
L c whole almonds, unskinned K tsp ground cinnamon 1 Tbsp coconut oil Pinch sea salt 2 tsp cashew nut butter 1 tsp desiccated (dry 2 tsp maple syrup unsweetened) coconut K c oats (gluten-free if needed) 2K Tbsp coconut sugar or dark muscovado (soft brown) sugar 1. Preheat oven to 400°. Toast almonds on a baking sheet for 5–6 minutes until just browned. Cool. Reduce oven temperature to 350°. 2. Melt coconut oil. Add cashew nut butter and maple syrup and whisk together to blend well. 3. Finely grind almonds with oats in a blender. Add coconut sugar, cinnamon, and salt, and blend again. Add wet mixture and blend again until mix comes together. Mix in coconut by hand. Divide mixture equally between your chosen molds or into a parchment paper lined tin and press down. Place molds on a baking sheet and bake for 15 minutes, or until cheesecake is browned around edges. Cool on a wire rack. Kitchen Note: Adding spices to this sweet treat enhances the flavors without the need for lots of sugar. A combination of maple syrup and coconut sugar adds sweetness and gives the cheesecakes a warmer, more autumnal feel.
Stock up on TheraZinc now to give your immune system a boost when it needs it the most. When the seasons change, immune challenges (and their unpleasant side effects) can result. It’s that time of year when germs are everywhere. Take TheraZinc this season to help strengthen your immune system when it needs it the most.
DON’T BLOW IT THIS SEASON. Find TheraZinc at a store near you.
© 2018 Quantum Health
* 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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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.
10/3/18 1:09 PM
HEALTHY FAMILY BY JANE EKLUND
KEEP SINUSES HEALTHY GO WITH THE FLOW MOST OF THE TIME, SINUSES ARE OUT OF SIGHT, OUT OF MIND. BUT WHEN THEY’RE INFLAMED, THEY CAN CAUSE SWELLING, CONGESTION, HEADACHE, FACIAL PAIN, COUGH, TOOTHACHE, AND MORE. IF YOU’RE PRONE TO SINUS PROBLEMS OR ARE FIGHTING A COLD OR ALLERGIES THAT COULD RESULT IN SINUS BLOCKAGE, THERE ARE SIMPLE STEPS YOU CAN TAKE TO KEEP THINGS FLOWING. The paranasal sinuses—four pairs of connected cavities in the bones around the nose—produce mucus that keeps the inside of the nose moisturized and helps keep out pollutants, micro-organisms, and dust. When sinus passages are blocked, though, they can’t drain, which leads to an overgrowth of bacteria, infection, and an inflammatory response, aka sinusitis.
How to Prevent Sinusitis The key to avoiding sinusitis is to keep nasal pas-
sages from clogging. Try some of these preventive measures: Neti pot: The Harvard Women’s Health Watch calls nasal irrigation “one of the simplest, cheapest, and most effective ways to prevent and treat sinus problems.” Using a neti pot or a bulb syringe, irrigate your sinuses once or twice a day with a solution of two cups of water, a half teaspoon of baking soda, and a half teaspoon of non-iodized salt. Household hygiene: When possible, keep the thermostat turned down. Heat will dry out your
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trils, meaning mucus won’t clear as easily. If you can, put on a sweater rather than turning up the heat. Make your house an irritant-free zone by banishing cigarette smoke, harsh cleaning products, hairspray, and anything else that produces strong fumes. Ventilate your house well to clear out stale air. Personal hygiene: Drink plenty of water—at least a quart a day. Inhale steam in the shower to keep your nostrils moist. Humidify your bedroom, making sure the humidifier is regularly cleaned. Sleep with an extra pillow to elevate your head and promote sinus drainage. Be gentle with your nose: Blow one nostril at a time. Use decongestants sparingly. Diet: Sinus problems are caused by inflammation, so eating an anti-inflammatory diet can keep them at bay. Avoid processed sugar, gluten, foods high in saturated fat, refined carbohydrates, and excess omega-6 fatty acids from processed foods. Instead, focus on foods that contain antioxidants or omega 3s. That includes oily fish, tart cherries, avocados, green vegetables, beans, citrus, berries, and other fruit, green tea, and spices including turmeric, ginger, basil, and cayenne pepper.
How to Treat Sinusitis If you have a chronic or recurring case of sinusitis, or if your symptoms are severe and continue for more than a week, see a healthcare practitioner. Most cases of acute sinusitis—a case that lasts less than a month—clear up on their own. Soothe the symptoms: You can alleviate discomfort with nasal irrigation, by inhaling steam, and by applying a warm compress to your face. Self-massage: The UCLA Center for EastWest Medicine recommends acupressure as a way to improve symptoms stemming from seasonal allergies and sinusitis. With fingers or thumbs, apply gentle pressure for two to three minutes on the B2 acupressure points—you’ll find them in the indentation of your upper eye sockets, where the bridge of the nose meets the ridge of the eyebrows. To open up the sinuses in your cheeks, put pressure on the LI20 and St3 points. They are located beside your nostrils, just below your cheekbones. TFL
Use Neti Pots Safely Organisms that are sometimes found in small amounts in tap water are safe for drinking because they are killed in stomach acid. But inhaled, bacteria, protozoa, and/ or amoebas may stay alive in nasal passages and can cause serious infections and, in rare cases, even death. If you are cleansing or moisturizing your nasal passages with a neti pot, spray bottle, or other device, it’s critical to follow guidelines from the Centers for Disease Control. Follow any manufacturer’s instructions, wash, dry, and air the device between uses, and use only ■ Distilled or sterile water that you’ve bought in a store. ■ Water that’s been boiled for three to five minutes and then cooled until it’s lukewarm. ■ Water that’s been processed with a filter designed to trap infectious organisms.
The Sinus Microbiome The future of sinus care may include probiotics. A 2017 study of topical probiotic interventions recommends research to determine whether probiotics applied directly to the sinuses via nasal spray and mouthwash could serve as a treatment for chronic rhinosinusitis. The idea would be to create a healthy balance in the nasal cavity microbiome. The study author wrote: “If successful, probiotics could provide a highly valued, inexpensive, and safe treatment of airway disease, and is likely to have the added benefit of reducing antibiotic prescriptions and thus contribute to tackling the rising incidence of antibiotic resistance.”
SELECTED SOURCES “Acupressure points for sinus problems & nasal congestion” by Michael Reed Gach, PhD, http://acupressure.com n “Consumer updates: Is rinsing your sinuses with neti pots safe?” www.FDA.gov n “A guide to natural ways to alleviate allergy and sinusitis symptoms” by Shannon Wongvibulsin, UCLA Center for East-West Medicine, 2014 n “Improve your sinuses today: What to eat to avoid inflammation,” Pacific College of Oriental Medicine, www.PacificCollege.edu, 9/10/17 n “The potential for topical probiotic treatment of chronic rhinosinusitis, a personal perspective” by Anders U. Cervin, Front Cell Infect Microbiol, 1/12/18 n “Sinus conditions & treatments,” www.Cedars-Sinai.org n “What to do about sinusitis,” Harvard Women’s Health Watch, 4/2/18
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Baking is Better c Bob’s
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10/3/18 9:59 AM
NATURAL BEAUTY BY ST E P H A N I E L . TO U R L E S
BREATHE IN DEEP THE POWER OF AROMA How Does Aromatherapy Work? An essential oil can contain millions of molecules (some of which are quite aromatic and others not so much). These molecules easily penetrate the skin whether applied “neat” (undiluted) or diluted in a carrier, and they rapidly penetrate the mucous membranes of the respiratory system when inhaled. Through both application and inhalation, the molecules travel quickly through the capillaries and into the circulatory system, which transports them around the body.
Excerpted from Stephanie Tourles’s Essential Oils: A Beginner’s Guide © by Stephanie L. Tourles. Used with permission from Storey Publishing.
© MARS VILAUBI
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The aromatic vapors stimulate the olfactory nerve—the only nerve in the body that is in direct contact with the external environment—and act directly on the limbic system of the brain, the area that houses memories, emotions, desires, and appetites. As the molecules travel through the body, the oils’ complex array of components interact with the body’s own chemistry, exerting therapeutic effects, sometimes profound ones. Their action stimulates various physiological and psychological responses, such as relief from pain, renewing of damaged skin tissue, reduction of inflammation or fever, invigoration or relaxation of the senses, release of hormones, or a positive boost in mood or cognitive ability. The compelling benefits of pure essential oils are often nearly immediate, and you may find
This pleasingly sharp blend of ultra-stimulating essential oils opens the sinus and respiratory channels, inviting a rush of fresh, energizing oxygen to your brain and lungs. Take a whiff first thing in the morning to help you wake up and motivate you to take on the day’s tasks, or use it in the afternoon to keep production levels high at work. It makes a wonderful diffuser blend to enliven the home or office environment, or to use in teenagers’ rooms while they’re doing homework. Safe for folks 12 years of age and older. This is an aromatherapeutically concentrated formula, so use only by the drop as directed.
yourself surprised by the speed at which they work. Direct inhalation of lavender oil can quickly quell a bout of anxiety, for example, while breathing in a combination of Roman chamomile and peppermint oil can deliver blessed relief from a tension headache within minutes. All this amazing soothing plant energy conveniently packaged in a tiny bottle! That’s my kind of medicine. Interestingly, unlike with synthetic drugs or chemicals, there is evidence that essential oils do not accumulate in the human body but instead are excreted in the perspiration, breath, urine, and feces. If you constantly use the same essential oils or blends, however, it is strongly recommended that you occasionally take a break to allow your body sufficient time to properly metabolize and excrete those
particular chemical constituents. For ongoing application or inhalation, use the oil(s) or blend for five days, then take two days off. Depending on the method of administration, the particular oils used, and the genetic makeup, age, size, dietary intake, lifestyle, and overall metabolism of the individual, it can take anywhere from a few minutes to 12 hours for essential oils to be fully absorbed and three to six hours for them to be metabolized and expelled from a normal, healthy body. For an unhealthy and/or obese body, increase that to 12 to 14 hours. TFL Stephanie L. Tourles is a licensed holistic esthetician, a certified aromatherapist, a certified reflexologist, and a professional member of the Alliance of International Aromatherapists.
Energize Me! Essential Oil Blend makes N ounce (.75 ml)
60 drops rosemary (ct. verbenon or nonchemotype specific) 50 drops peppermint 40 drops eucalyptus (species globulus, radiata, or smithii) N-ounce dark glass bottle with a screw cap or orifice reducer cap To make the blend: Combine the rosemary, peppermint, and eucalyptus essential oils in the bottle. Screw the top on the bottle and shake vigorously for 2 minutes to blend. Label the bottle and set it in a cool, dark location for 24 hours so that the oils can synergize. Store at room temperature, away from heat and light; use within 2 years. Do not store the bottle with a dropper top, as the strong vapors will degrade the rubber tip. Store only with a screw cap. To use: Shake well before using. Place only 1 or 2 drops in your palm, rub both palms together to warm the oil, cup your hands over your nose and mouth, and inhale deeply for 15 to 30 seconds. Avoid direct contact with the eyes, nose, and mouth. Repeat two or three times per day, if needed. Bonus uses: With decongestant, respiratory-disinfecting, and antiviral properties, this blend is recommended for use in a diffuser for anyone suffering from sinus or chest congestion, bronchial infections, a bad cold, or the flu. Follow the manufacturer’s directions for your particular brand of essential oil diffuser or nebulizer, and use the appropriate number of drops. Caution: If you suffer from asthma, this formulation may be too stimulating. Avoid completely if you are having an asthma attack.
www.tas teforl i fe.com NOVEMBER 2018 tasteforlife 31
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WEIGHING IN B Y D AV E C L A R K E
RELAXATION DRINKS IS IT POSSIBLE TO GET CALM IN A CAN? LOOKING FOR AN ALTERNATIVE TO YOUR COCKTAIL-HOUR BEVERAGE? IF YOU WANT TO UNWIND FROM A STRESSFUL DAY, THE IDEA OF A NONALCOHOLIC RELAXATION DRINK—THE OPPOSITE OF AN ENERGY DRINK—MAY APPEAL, ESPECIALLY IF YOU HAVE DIFFICULTY FALLING ASLEEP AT NIGHT. Relaxation beverages were introduced to consumers about a dozen years ago. In 2014, Business Insider pegged the US market for these drinks at $153 million. Forbes anticipates annual revenue growth at close to 25 percent annually. The first relaxation drinks contained just one active ingredient: gamma-aminobutyric acid, also known as GABA. The human brain naturally produces GABA, but it can also be taken as a supplement to relieve anxiety. Since then, beverage makers have sold drinks that combine numerous active ingredients, including herbs, amino acids, and other supplements. In addition to GABA, common ingredients include L-theanine, kava, valerian, chamomile, passionflower, 5-hydroxytryptophan (5HTP), and melatonin. These ingredients have been found in scientific studies to perform various functions, including relaxing muscles, reducing stress and anxiety, and improving sleep. Valerian, for example, can help with sleep and anxiety. L-theanine, found naturally in tea leaves, can lower anxiety and improve focus. Melatonin can improve sleep. 5-HTP may help raise levels of serotonin, which can help with anxiety and sleep problems. While many people brew teas with some of these ingredients or use them in supplement form, the
idea of being able to buy “on-the-go” drinks has its appeal. If you’re interested in trying relaxation drinks, remember that the products may not contain the same level of ingredients that created beneficial effects in scientific studies. Alternatively, some drinks may contain higher amounts. Products may cause drowsiness, so read labels carefully. Some labels will caution pregnant or nursing women and children not to consume the drinks, and shoppers should also double-check the levels of sugar in each product. TFL SELECTED SOURCES “Relaxation drinks review,” www.ConsumerReports.org, 5/13 n “What you need to know about relaxation drinks,” by Tasneem Bhatia, www.DoctorOz.com
What if you want to rev up? If you’re more interested in boosting stamina than chilling out, there are many functional beverages for energy. Look for natural energy drinks containing ingredients such as green tea, yerba mate, vitamin C, and herbs such as ginger and Ginkgo biloba.
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S A V ES A V E
9/12/18 2:06 PM
BY JACOB TEITELBAUM, MD
COLD & FLU AIM FOR NO COLDS THIS SEASON! The common cold is a highly contagious, viral infectious disease of the upper respiratory system, primarily caused by picornaviruses (including rhinoviruses) or coronaviruses. The flu is caused by the influenza virus.
BEE BETTER Bees mix beeswax with substances they gather from tree buds and other botanical sources to create propolis, which acts as a glue that helps seal and protect their beehives. Propolis extract contains many healthful compounds and is an effective antiviral. Research shows that nasal sprays containing propolis may help people recover from colds more quickly. Lip balms containing propolis have been found to resolve cold sores more quickly than acyclovir cream. —Taste for Life staff SELECTED SOURCES “Antimicrobial activity of propolis special extract GH 2002 against multidrug-resistant clinical Iiolates” by A. Astani et al, Pharmazie, 8/13 n “Comparative study with a lip balm containing 0.5% propolis special extract GH 2002 verus 5% aciclovir cream in patients with herpes labialis . . .” by P. Arenberger et al., Curr Ther Res Clin Exp, 10/14/17 n “Propolis nasal spray effectively improves recovery from . . . common cold symptoms in children: a pilot study” by J. Marti et al., J Biol Regul Homeost Agents, 10-12/17
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“ Take also unto thee Wheat Lentils and Millet and in one vessel and
and Barley and Beans and Spelt and put them make bread of it...” – Ezekiel 4:9
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Common cold symptoms are sore throat, runny nose, nasal congestion, sneezing and coughing; sometimes accompanied by pink eye, muscle aches, fatigue, malaise, headaches, muscle weakness, and loss of appetite. Fever, widespread achiness and extreme exhaustion are more usual in influenza. Sore throats may be viral or bacterial. If you have a white coating on the back of your throat, with sore throat being the overwhelming symptom, and you have swollen neck glands, it is more likely to be strep or infectious mononucleosis and a trip to the doctor may be worthwhile. With upper respiratory infections, you may be contagious before you even have symptoms, and are usually moving past the infectious stage after you are past the worst of the symptoms.
Treatment Get your rest. Pushing through a flu or cold can trigger Chronic Fatigue Syndrome. Resting also makes you less likely to lose friends by spreading your infection to them. Stay hydrated. Drink lots of fluids, particularly water. Recommended supplements. For any infection, add thymic protein to optimize immune function. Take as directed at the first sign of any infection until the infection resolves. Take 1,000 to 3,000 milligrams (mg) of vitamin C every few hours while awake, then lower the dose if and when you get loose stools. For stuffy nose or nasal congestion try eucalyptus oil. This wonderful penetrating vapor does not have the tendency to irritate like menthol. Eucalyptus smells great, and has been used for centuries to clear stuffy airways, shrink nasal swelling, and reduce secretion of mucus quickly and without causing sedation. Another helpful tool to fight sore throats and colds in general (especially in kids) is echinacea
*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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herbal mixes. Look for a blend of echinacea along with other immune-boosters, such as thuja and baptisia.
Other Therapies & Advice If you have the flu (or even think you may) take a wonderful homeopathic called Oscillococcinum as soon as possible. The earlier you start it, the more likely you are to knock the flu out quickly. Suck on a zinc lozenge containing 10 to 20 mg of zinc 4 to 5 times a day. This is especially helpful for sore throats. Dark chocolate is an effective (and tasty) cough suppressant. It is as effective as codeine. For sore throats or nasal congestion, use salt water gargles and nasal rinses. The recipe is: 1 teaspoon salt (table salt is fine), plus 1 teaspoon baking soda (not baking powder!), plus 1 pint of lukewarm water. TFL Jacob Teitelbaum, MD, is a board certified internist and author of the popular free iPhone application “Cures A-Z,” which was ranked in the top 10 of all health/wellness downloads on iTunes. Dr. Teitelbaum is the author of the perennial bestseller From Fatigued to Fantastic! (Avery Penguin), which has sold over half a million copies.
Fight Flu with Vitamin D Low levels of vitamin D are associated with cold and flu. Be sure you’re getting enough of this vitamin to help reduce your risk of respiratory infections. Consider supplementation or look for fortified foods, such as dairy products, orange juice, and cereals. Sardines, salmon, and other oily fish provide significant levels of vitamin D. Most adults need at least 600 IU of vitamin D per day. If you’re 70 or older, aim for 800 IU. —Taste for Life staff SELECTED SOURCES “A bit more vitamin D might help prevent colds and flu” by Allison Aubrey, www.NPR.org, 2/16/17 n “Vitamin D supplementation to prevent acute respiratory tract infections . . .” by A.R. Martineau et al., BMJ, 2017
This Veterans Day, Colorado Hemp Honey is proud to support our fellow veterans through our continuing partnership with Veterans to Farmers. Ten cents from every jar of Colorado Hemp Honey sold goes to support Veterans to Farmers. The Veterans to Farmers program helps veterans learn a new skill set and serve our country in a new way. By becoming farmers and beekeepers, veterans work to provide much needed stability for our food insecure nation. Our founder and Bee Shepherd, U.S. Marine Corps veteran Nick French, has made it his mission to encourage veterans to discover wellness and a new purpose. Together, we can continue to help our protectors become providers and create a more sustainable world for everyone.
For more information, visit
www.veteranstofarmers.org www.coloradohemphoney.com www.tas teforl i fe.com
NOVEMBER 201 8
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FOOD FOR THOUGHT BY KELLI ANN WILSON
CONVENIENT CUISINE APPLIANCE-BASED RECIPES MAKE HEALTHY HOME COOKING A BREEZE
Whole30 Slow Cooker by Melissa Hartwig ($30, Houghton Mifflin Harcourt, 2018) More than a million people have bought Melissa Hartwig’s best-selling book The Whole30 since its publication in 2009. At some point in their journey toward better health, many of these readers probably wished they had an easier way to cook meals to help them stick with the program. Hartwig offers a solution with her new book, The Whole30 Slow Cooker. Offering a collection of Whole30-compliant slow cooker and Instant Pot recipes using easy-to-find ingredients, Hartwig’s book features simple but creative ways to make the most of the Whole30 experience while significantly cutting prep and cleanup time.
The “I Love My Rice Cooker” Recipe Book by Adams Media ($16.99, Adams Media, 2018) Rice cookers certainly live up to their names—and they may well be the most efficient way to transform dry grains into plump, soft ones— but did you know that they can also braise, steam, stew, stir-fry, and sauté? In fact, rice cookers can do just about anything a traditional stovetop can do! The editors at Adams Media have compiled a fabulous collection of 175 healthy, easy-to-make recipes designed for a rice cooker. These “one-pot wonders” take the stress and the mess out of home cooking, leaving you with more time to enjoy the things you love. Covering everything from soups to main dishes and desserts, The “I Love My Rice Cooker” Recipe Book has a dish to satisfy every palate.
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The “I Love My Instant Pot” Keto Diet Recipe Book by Sam Dillard ($16.99, Adams Media, 2018) The ketogenic (keto) diet is one of today’s hottest diet trends. A custom combination of restricted carbohydrates and moderated proteins and fats, the keto diet uses whole foods to boost energy levels and speed weight loss. So, what happens when you combine the keto diet with the speed of an Instant Pot? Delicious, fat-melting meals that are a breeze to prepare. Food blogger Sam Dillard of www.HeyKetoMama.com fame offers a new collection of keto recipes made specifically for use with the Instant Pot in The “I Love My Instant Pot” Keto Diet Recipe Book. She’s crafted tasty, low-carb, high-fat keto recipes for every meal of the day—including snacks and desserts—to help support keto diet enthusiasts.
Cooking with Your Instant Pot Mini by Heather Schlueter ($19.95, Sterling Epicure, 2018) Making meals for couples or singles can be challenging, as most recipes are geared toward serving larger groups. Leftovers are great, but if they’re not eaten promptly they can accumulate in the fridge and go to waste. This is especially true when it comes to Instant Pot recipes, which usually serve four or more. A solution comes in the form of the Instant Pot Mini. With the same time-saving features as the full-size multicooker, the Instant Pot Mini’s compact size makes it perfect for couples and singles who don’t need to feed an army. Of course, you’re going to need recipes, too, so if you’re looking to make just enough—no more, no less—then you’ll want to grab a copy of Heather Schlueter’s new book. Covering everything from Blueberry Almond French Toast Casserole to Weeknight Gumbo, her recipes offer small-scale gourmet dishes for every meal of the day.
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authentic mellow richness
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GLUTEN FREE FOCUS B Y L I S A FA B I A N
GIVE THANKS AND SHARE SOMETHING GLUTEN FREE BEING INVITED TO THANKSGIVING DINNER CAN SEEM LIKE A WIN-WIN SITUATION. THERE’S NO HUGE MEAL TO PREP AND PLAN FOR AND NO GUEST LISTS TO CONSIDER. BUT YOU MAY NOT HAVE MUCH CONTROL OVER WHAT’S BEING SERVED. IF YOU EAT GLUTEN FREE, IT CAN TAKE SOME EFFORT TO ASCERTAIN WHAT YOU CAN AND CANNOT EAT. THAT’S WHERE BRINGING YOUR OWN SAFE AND TASTY SIDE DISH COMES IN.
Butternut Squash Boats dGV From Feasts of Veg by Nina Olsson ($29.99, Kyle Books, 2018)
55 minutes prep time n serves 4
2 baby butternut squash, halved lengthwise, seeds and membrane removed Olive oil, for drizzling Salt and freshly ground black pepper, to taste Generous handful of torn stemmed cavolo nero (black kale) leaves Caramelized nuts, crushed Pumpkin Seed and Date Cream 2 Tbsp pumpkin seed butter or other nut or seed butter, such as almond butter or tahini 2 Medjool dates, pitted 2 Tbsp lemon juice 1 Tbsp orange blossom water (optional) N tsp ground chili pepper K tsp salt 2 garlic cloves, crushed 3 Tbsp extra-virgin olive oil 1. Preheat oven to 400°. 2. Line a large baking sheet with parchment paper. Arrange butternut squash halves on lined baking sheet, cut-side down, drizzle with the olive oil, and season with salt and pepper. Bake for 30 minutes, and then flip halves over and bake for 10 minutes more, or until cooked through.
© 2018 NINA OLSSON
3. Combine ingredients for pumpkin seed and date cream in a food processor and process for a few seconds. Add small amounts of water until it reaches desired consistency. Transfer to a bowl and cover until ready to serve. (Cream can be prepared a day ahead and stored, covered, in the fridge.) 4. Heat a skillet over medium-high heat. Drizzle in a small amount of the olive oil, add cavolo nero, and cook for about 1 minute, turning it over halfway through, just until crispy but not burnt. Sprinkle with salt to taste. 5. Transfer squash boats to a platter. Top with crispy cavolo nero. Sprinkle with caramelized nuts and drizzle with the pumpkin seed and date cream. Kitchen Note: The sweetness of the butternut squash is perfectly complemented by the nutty pumpkin seed and date cream. The crispy cavolo nero and caramelized nuts add a lovely texture. Per serving: 416 Calories, 5 g Protein, 45 g Carbohydrates, 7 g Fiber, 26 g Total fat (3 g sat), 314 mg Sodium, HHHHH Vitamin A, C, HHH Vitamin B1 (thiamine), B6, E, K, HH Vitamin B3 (niacin), Magnesium, Phosphorus, Potassium, H Calcium, Iron
For a Cranberry-Orange Sauce recipe, visit tasteforlife.com/cran-orange
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Seared Brussels Sprouts with Pomegranate GnV From Feasts of Veg by Nina Olsson ($29.99, Kyle Books, 2018)
20 minutes prep time n serves 6
2 Tbsp lemon juice 1 tsp honey or agave syrup 2 Tbsp pomegranate juice Ghee, butter, or olive oil, for frying 2 garlic cloves, crushed 1O lb Brussels sprouts, trimmed and halved Salt and freshly ground black pepper, to taste 3K oz pomegranate seeds 1. Mix together lemon juice, honey or agave syrup, and pomegranate juice in a small bowl and set aside. 2. Heat a skillet over medium-high heat. Add a generous amount of ghee, butter, or olive oil and the garlic. Fry Brussels sprouts, cut-side down, for 2 minutes without disturbing. 3. Flip Brussels sprouts over, season with salt and pepper, and drizzle with lemon juice mixture. Fry for an additional 5 minutes, ensuring that they cook evenly on their rounded side. 4. Transfer to a serving dish and sprinkle with pomegranate seeds. Kitchen Note: The earthy brassica taste of Brussels sprouts marries well with the tart sweetness of pomegranate. Frying sprouts in ghee or butter (or olive oil for a vegan alternative) with garlic gives a boost to their flavor. Per serving: 100 Calories, 5 g Protein, 17 g Carbohydrates, 6 g Fiber, 3 g Total fat, 228 mg Sodium, HHHHH Vitamin C, K, HH Vitamin B6, H Vitamin B1 (thiamine), E, Iron, Phosphorus, Potassium
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SUPPLEMENT SPOTLIGHT BY V I C TO R I A D O L BY TO E WS , M P H
PROBIOTICS & PREBIOTICS THE DYNAMIC DUO WORKS TO KEEP YOU HEALTHY THE HEALTH BENEFITS OF PROBIOTICS—THE BENEFICIAL BACTERIA FOUND IN LIVE-CULTURE YOGURT, FERMENTED FOODS, AND DIETARY SUPPLEMENTS—ARE WELL KNOWN. FROM RESOLVING DIARRHEA TO BOLSTERING IMMUNITY, PROBIOTICS CONTRIBUTE TO HEALTH IN MANY WAYS. Not so well-known? Compounds called prebiotics. Prebiotics, dietary fibers that humans can’t digest, serve as food for probiotics. Consuming more prebiotics will contribute to flourishing colonies of good bacteria in your system. Most prebiotics fall into the category of carbohydrates, with the main prebiotics being inulin, fructo-oligosaccharides (FOS), and galactooligosaccharides (GOS). These prebiotics, when consumed in functional foods or taken in dietary supplement form, contribute to the growth of healthy bacteria in the intestines.
9 health benefits of prebiotics 1 Help prevent antibioticassociated diarrhea
2 Digest better 3 Boost immunity 4 Increase absorption of calcium and magnesium
5 Strengthen bones 6 Lower risk of colon cancer
7 Lower blood pressure
8 Better weight management
Immunity The common cold and similar respiratory viruses back off when faced with the power of probiotics. Immune function tends to dwindle as people age, yet prebiotic supplements (specifically GOS) bolster immunity in older people.
9 Lower risk of heart disease SOURCE “Fiber and prebiotics: Mechanisms and health benefits” J. Slavin, Nutrients, 4/13
Appetite Scientists are learning that dysbiosis—an imbalance of gut flora caused by too few healthy bacteria or an overgrowth of bad bacteria and yeast—may negatively affect weight. Probiotics and prebiotics both help the gut return to a more balanced state. Appetite, caloric intake, and body mass index all tend to go down when people take prebiotics.
Focus A typical Western diet high in saturated fats and sugars can negatively affect the mind. This diet-cognition link is thought to relate (at least in part) to out-of-balance gut bacteria. It may seem surprising that gut health influences mental clarity, but the connection has been well established in research. In fact, when probiotics and prebiotics get added into the diet as supplements, thinking processes can improve. Mood receives an uptick from prebiotics, which are associated with less anxiety, depression, and stress. When healthy volunteers supplement with prebiotics for three weeks, their anxiety—as measured by cortisol levels—goes down. TFL SELECTED SOURCES “Effects of inulin-type fructans on appetite, energy intake, and body weight in children and adults . . .,” A. Liber and H. Szajewska, Ann Nutr Metab, 7/13 n “Eight-day consumption of inulin added to a yogurt breakfast lowers postprandial appetite ratings . . . ” S. Heap et al., Br J Nutr, 1/16 n “Gut to brain dysbiosis: Mechanisms linking Western diet consumption, the microbiome, and cognitive impairment” E.E. Noble et al., Front Behav Neurosci, 1/17 n “Gut microbiota: A contributing factor to obesity” S.M. Harakeh et al.. Front Cell Infect Microbiol, 8/16 n “Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers” K. Schmidt et al., Psychopharmacology, 5/15 n “Prebiotic supplementation improves appetite control in children with overweight and obesity . . .” M.P. Hume et al., Am J Clin Nutr, 2/17 n “Probiotics for preventing acute upper respiratory tract infections” by Q. Hao et al., Cochrane Database Syst Rev, 2/3/15
Food sources of prebiotics ■ Bananas ■ Jerusalem artichokes ■ Sunchokes ■ Raw and cooked onions ■ Raw garlic ■ Raw leeks ■ Raw dandelion greens ■ Raw asparagus ■ Raw chicory root
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on a diet. “Vegetables are a must
I suggest carrot cake, zucchini bread, and pumpkin pie.” —Jim Davis
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