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November 2019




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Living with Crohn’s Disease The link between stress and autoimmune diseases.



Five Keys to Tackling Stress and Anxiety Ways to manage your mood.


Naturally Sweet

Satisfy your sweet tooth with healthier alternatives.


Immunity Essentials Awards


Our top picks to keep you healthy this winter.

departments 6 Editor’s Note 9 News Bites

Palm oil certification news • Diabetes on the decline • Probiotics lower stress • More

17 In Focus

Sugar comes from a plant, but is it vegan?

22 Smart Supplements

Nutritional support for a plant-based diet. © JOANNA HENDERSON

33 Healthy Family

Boost immunity with essential oils.




34 Weighing In

Learn ways to reduce sugar consumption.

38 Hot Products 39 Natural Beauty


Cold-weather hair-care tips.

41 Healing Herbs

Ease the symptoms of seasonal affective disorder (SAD).

45 Special Diets

The Mediterranean diet v. disease.

48 Last Word For more health & wellness resources visit


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

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@TasteforLife www.tas teforl i

/tasteforlife NOVEMBER 2 019

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Your Diet Matters I have two friends who face serious health challenges right now. They both take their diets as seriously as their other treatments. They’ve researched their diseases and adapted what they eat to decrease inflammation and make them feel strong—physically, mentally, and emotionally. Yet both of them have doctors who have told them to “eat whatever they want,” including ice cream and highly inflammatory foods, because it’s “easier.” These doctors may genuinely want to alleviate their patients’ stress, but this attitude confounds me. My friends look and feel better. They feel positive and empowered. Why undermine that? As one friend reminded her oncologist, “I am eating what I want. I’m listening to my body and making choices that make me feel more powerful.” Sometimes we need to take a break from certain foods (often our favorites) to understand which ones are causing problems. Common culprits are wheat, soy, nuts, milk, eggs, and shellfish. Withdrawal can relieve symptoms we’ve grown so used to that being uncomfortable in our own body feels normal. It’s not normal. While there may be nothing we can do about genetics, chronic inflammation lays the groundwork for disease, including autoimmune disorders (page 12). Stress adds fuel to the fire, making self-care essential (page 18). Reducing the amount of sugar in your diet is key (page 34). Most Americans eat twice as much sugar as is recommended by the American Heart Association. That excess consumption leads to weight gain. Excess weight has been linked to 13 types of cancer, including colorectal, endometrial, and postmenopausal breast cancer. So, no, don’t eat whatever’s easiest. You’re worth the extra effort. To your health,

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

Mike Barnett, marketing director for Clark’s Nutrition & Natural Foods Market Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, 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); © 2019 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

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A note on recipes

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

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

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

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

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DIABETES on the decline? November is National Diabetes Awareness Month, and it comes with good news. New cases of Type 2 diabetes have declined in recent years, according to the Centers for Disease Control and Prevention. Researchers examined data that was recorded over nearly 40 years, and found a 25 percent decrease in new cases from 2007 to 2017. The numbers had steadily risen in prior decades. About 8 percent of the US adult population lives with Type 2 diabetes. The percentage roughly doubled in the years from 1990 to 2009. SOURCE “Wellness News,” University of California, Berkeley, Wellness Letter, 10/19

DID YOU KNOW? People who lose 10 percent of their weight in the first five years following diagnosis of Type 2 diabetes have the best chance of having the disease go into remission, according to new research. The findings suggest that recovery is possible without intense lifestyle or dietary changes. SOURCE “Type 2 diabetes remission possible with ‘achievable’ weight loss, say researchers,” University of Cambridge, 9/30/19

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PALM OIL CERTIFICATION is vital Palm oil is the most widely used vegetable oil worldwide, but it isn’t without controversy. Widespread cultivation in tropical countries such as Malaysia and Indonesia has led to deforestation in some areas. Seek sustainable palm oil whenever possible; that can be a difficult choice because the oil is found in so many packaged items. In fact, palm oil is present in such diverse products as cosmetics, soaps, and chocolate. The Roundtable on Sustainable Palm Oil (RSPO) offers certification to companies that comply with its environmental and social criteria for producing Certified Sustainable Palm Oil

(CSPO). The World Wildlife Fund recently announced it “strongly believes that the palm oil industry can grow and prosper without destroying tropical rainforests by adhering to the principles and criteria” set by RSPO. According to RSPO, one of its most important criteria requires there be no clearing of forests or other areas that contain significant concentrations of biodiversity or that are fundamental to meeting basic or traditional cultural needs of the local population. The organization also calls for significantly reduced use of pesticides, fair treatment of workers, and the need for consultation with local communities before the development of plantations. SELECTED SOURCES Roundtable on Sustainable Palm Oil, n “What is palm oil?” n “What is sustainable palm oil?”

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B Y C A S E Y H E R S C H , M S W, L C S W


Crohn’s Disease The link between stress & chronic illness As my college professor closed the door to the classroom, I felt my heart pound. The timed exam was about to begin, and I couldn’t leave the room until I finished. This may not seem like a problem, but it was very stressful for me. Despite my exceptional academic record, I suffered from severe abdominal pain; just sitting on the hard classroom chair felt like needles stabbing my insides. Distracted by the pain while trying to recall my study materials, I breathed a sigh of relief when I finished my exam. Cradling my stomach, I carefully walked to the front of the room trying to not provoke another spasm attack. I didn’t want my peers to notice I was hurting. Embarrassed, I left the room and headed to the student health center where I could lie down between classes. “You’re too young to be going through this,” the nurse said. She was referring to my being 20. But I wasn’t too young; older adults are not alone in suffering from chronic illness. In a report published by the Children’s Health Defense Team, over half of millennials surveyed reported having been diagnosed with at least one chronic illness. continued on page 15

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Over 50 million Americans live with autoimmune disease. Experts call these staggering numbers an epidemic. Crohn’s disease, an autoimmune disease affecting the gut, is one of the top four physical conditions impacting millennials. I have Crohn’s disease, also known as inflammatory bowel disease, and have lived with chronic illness for as long as I can remember. Crohn’s disease joins over 100 additional diseases classified as autoimmune according to the American Autoimmune Related Diseases Association, Inc. Others include Type 1 diabetes, rheumatoid arthritis, lupus, multiple sclerosis, endometriosis, and Sjögren’s syndrome.

What Is Autoimmune Disease? Our immune system is designed to protect us. When we get the flu, our immune system mounts a response to fight the germ causing the illness. A properly functioning immune system recognizes the harmful invader as separate from the self. However, in the case of autoimmunity, something triggers the immune system to attack its own body. The immune system is unable to recognize self from non-self. This results in a cascade of bodily responses causing pain, fatigue, malnutrition, and brain fog. These symptoms can go into periods of remission during which a person feels better, followed by relapses. While each autoimmune disease has its own symptoms, there is one thing they all share in common: inflammation. Most of us have been bitten by an insect. When the insect, a foreign invader, attacks our body, our immune system sends its team to the injury site to defend the body. We see evidence of this response as redness and inflammation, and we feel pain. In autoimmune diseases, this inflammatory process is in overdrive. Unlike an insect bite, the redness and swelling may not be obvious. Many people describe autoimmune disease as “invisible illness” because an affected person can look healthy on the outside but have significant discomfort internally.

Understand the Connection between Autoimmunity, Stress, and Trauma The 1990s groundbreaking Adverse Childhood Experiences study—ACEs—led by Vincent Felitti, MD, showed the connection between trauma and stress in childhood and poor health outcomes in adulthood. Decades later, studies continue to confirm this relationship and also show how stress is a factor in autoimmune disease. Stress hormones increase inflammation, which is at the core of autoimmune disease, so reducing stress is beneficial. We all experience day-to-day stressors such as meeting deadlines, having a toilet overflow, or a delayed flight. However, chronic stress can feed an inflammatory cycle in

the body and weaken the immune system. Trauma causes changes to our brain chemistry and nervous system. For example, children who witness domestic violence or are victims of abuse survive in a stress cycle (also called fight or flight). Even when they are safe, their bodies don’t know the difference. The stress hormones continue pumping as though the traumatic event is reoccurring; this increases inflammation and susceptibility to infection. This same cycle is applicable to other traumatic events such as a car accident, hostile work environment, hate crime, death, or environmental disaster. Unfortunately, conventional medical models often continue to separate physical from emotional. Since trauma and stress are connected to our physical health, working with a licensed mental health therapist, somatic therapies, building a support system, mind/body approaches, and finding joy are all ways to lessen the impact of stress on the immune system.

Find an Integrative Physician or Healer It is possible to live a quality life with autoimmune disease. For many years I was told I would get progressively worse because Crohn’s disease is “incurable.” This negative outlook did not serve me well because it made me feel at the mercy of the disease process. Recognizing there are many steps I can take to aid my body’s healing has given me my life back. Autoimmune disease requires an individualized treatment plan. There is no “one size fits all” approach. It is important to find ways to strengthen the immune system and reduce inflammation. Working with an integrative physician or healer can help identify many factors and their contributions to autoimmunity: ■  environmental toxins ■  pathogens ■  diet and food choices ■  allergies ■  lifestyle choices ■  relationships ■  family history ■  gut health ■  mental and emotional health Casey Hersch, MSW, LCSW, is a licensed clinical social worker, author, and founder of She specializes in integrative treatment models for chronic illness. Inspired by her own struggles with autoimmune illnesses and trauma, she educates about empowerment and how to build individualized healing plans.

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It also presents ethical questions for vegans and vegetarians. Part of sugar production is the refining process in which sugar is filtered in order to whiten it, and the industry-preferred filter for this process is bone char.

What Is Bone Char? Bone char is exactly what it sounds like: Charred bones. The bones come from cows and are sun-dried, then incinerated for 12 hours at temperatures over 1,200 degrees. This burning process leaves behind a granular substance free of viruses, bacteria, and proteins. Only large, weight-bearing bones, such as the pelvis, are durable enough to undergo the incineration process.

Why Is Bone Char Used? Bone char has been used in the sugar-refining process for hundreds of years to produce the “pure” white crystals that consumers so avidly sought. It has become industry standard because of its efficiency. The bone char filter is a coarse filter, one of the first that raw sugar material is passed through. Particles that are unlike the char stick to the granules, including colorants such as amino acids, phenols, and ash. Bone char is less effective at removing inorganic ions, so sugar is often passed through a charcoal or ion exchange system after the bone char filter. Brown sugar, despite its darker color, is still refined with bone char. Brown sugar is made by adding molasses to refined sugar. Confectioner’s sugar is refined sugar mixed with cornstarch, and it undergoes the same refining through a bone char filter.

How Can I Avoid Sugar Processed with Bone Char? There are a few ways to make sure your sugar isn’t processed with bone char, if that’s important to you. First, know that only sugar made from sugar cane is processed with bone char. Sugar from beets or coconuts is never processed with bone char; just watch out for sugar that is a mixture of beet and cane sugar. You can also play it safe by buying USDA Certified Organic sugar. Bone char is not on the National List of Allowed and Prohibited Substances and therefore is banned from the production of organic sugar. Finally, you can always choose other vegan sweeteners like agave nectar, maple syrup, molasses, stevia, and other plant-based sources of sweetness!

Char-Free Companies If you don’t want sugar made with animal products, look for these sugar brands that do not use bone char filters to make their sugar, and so can be trusted to provide vegan sugar. Here are just a few. ■  In the Raw ■  Bob’s Red Mill ■  Florida Crystals ■  NOW Foods ■  Woodstock Farms SELECTED SOURCES “Is sugar vegan?” by PETA,, 8/8/18 n “Is your sugar vegan?” by Jeanne Yacoubou, Vegetarian Journal,, 2007

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Stress andAnxiety You’ve got this!

Stressed? Anxious? Join the club! Some 70 percent of adults in the United States report feelings of stress and anxiety every day. For many of us with busy or complicated lives, stress is unavoidable. But over the long term, stress can lead to health problems. Chronic stress suppresses the body’s immune, digestive, sleep, and reproductive systems, which can lead to irregular functioning. Stress also makes it hard to focus and can affect our moods and our relationships. Happily, there are many ways to keep stress at bay. Try this five-pronged approach: manage, nourish, exercise, relax, and sleep.

q Manage

Being in control of an anxiety-producing situation can help lower stress. Those of us who have a lot on our plates at work or at home can organize our time, our schedules, and our family members/coworkers in advance. Prioritizing tasks, checking them off a to-do list as we finish them, and asking for help as needed can make everything more manageable. We need to keep in mind, too, that we don’t have to take on everything that’s asked of us. It’s okay to just say “no” when we’re already juggling a lot of things. Planning ahead for a stressful event, like a hard conversation with a boss or a spouse, can remove some of the anxiety. Where will the conversation take place? How

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will we approach it? Which directions could it go, and how will we respond? How can we end it early if we need time to think things through? Thinking of these things in advance will make us more prepared and less stressed.

r Nourish

While it’s tempting (and human!) to grab fast food or reach for fatty or sugary comfort food, it’s important to eat well to combat the negative effects of stress on the body. Some tips for eating to beat stress: • Don’t skip meals. Eating regularly keeps blood glucose levels steady, which keeps brains functioning at their best. • Include healthy fats. Deficiencies of omega 3s— those fats found in fish oil, flaxseeds, and walnuts— can lead to anxiety and depression. • Up the fruit and veggie intake. The vitamins and minerals found in fruits and vegetables, especially leafy greens, can offset harmful molecules the body produces when under stress. • Increase fiber. Add to the fiber intake from vegetables by eating oats, beans, nuts, and other fiber-rich foods—they can help lower perceived stress. • Have healthy snacks at the ready. Keep high

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protein and high fiber foods handy. Try almonds, carrots with hummus, or yogurt with fresh fruit. • Certain supplements may promote relaxation. These include lemon balm, ashwagandha, valerian, and kava kava. Green tea supplements may increase serotonin levels. Some people have found CBD supplements to be useful for anxiety.

s Exercise

Get moving: It’s one of the best things we can do to reduce stress. Aerobic exercise releases endorphins, the brain’s feel-good chemicals. Exercise also reduces stress hormones like cortisol. Schedule regular exercise—30 minutes a day is good for a mood boost. For really stressful moments, take a quick walk around the block or up and down the staircase, or do head and shoulder stretches. Physical fitness and mental well-being have been linked in research studies, as exercise has been shown to help prevent anxiety, cause positive chemical changes in the brain, and improve self-esteem, self control, and the ability to take on new challenges.

t Relax

above will help with that—including exercise, relaxation, and supplements like valerian. You can also try aromatherapy (calming scents include lavender, geranium, rose, sandalwood, and bergamot) and reducing caffeine. Other tips for enhancing sleep: • Avoid long daytime naps. • Don’t exercise within a few hours of bedtime. • Go to bed and wake up at the same time every day. • Talk to a friend or family member about your troubles. • Keep your bedroom dark and quiet.

● To Recap

Stress and anxiety are regular parts of everyday life, but if they go on too long they can wreak havoc with our mental and physical health. Incorporating regular stress-busting techniques into our routines can keep the damage caused by stress at bay. TFL SELECTED SOURCES “5 things you should know about stress,” National Institute of Mental Health, n “10 ways to relieve stress & more,” Cleveland Clinic, https:// n “Get active for mental wellbeing,” National Health Service UK, n “Manage stress,” US Department of Health and Human Services, https://, 8/20/19 n “Nutrition and stress,” n “Relaxation techniques to reduce stress” by Jeannette Moninger, n “Six relaxation techniques to reduce stress,” Harvard Health Publishing,

Promote inner calm by practicing relaxation. The Harvard Health blog suggests these techniques: reath focus. Take long, deep, slow breaths while •B letting go of distracting thoughts and sensations. •B ody scan. Breathe deeply for a few moments, then focus on one section of the body at a time, mentally releasing tension there. • Guided imagery. Picture soothing places or experiences to help you relax. Look for online apps and recordings to help. •M indfulness meditation. Focus on breathing, paying attention to the present moment, and letting go of concerns. •Y oga, t'ai chi, and qigong. These ancient practices mix breathing with postures and flowing movements, enhancing balance and calming the mind. •R epetitive prayer. Silently repeat a short prayer or phrase from a prayer while practicing breath focus.

u Sleep

In times of stress, it’s critical to get a good night’s sleep every night. Some of the techniques mentioned

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Digestive enzymes When digestive enzymes are in balance, the body does a better job of extracting nutrients from food and eliminating what the body cannot use. The three types of digestive enzymes work their magic on proteins, carbohydrates, and fats. Medical researcher and vegan chef Suzannah Gerber adds, “When combined with certain probiotics, enzyme supplements can improve immune function.” Studies that recently compared plant-based and animal-based enzymes, Gerber says, have found that “supplemental enzymes from animal sources are pH-sensitive. [P]lant-based enzyme supplements are more effective because they can withstand the acids in our stomachs,” she says.

Other important nutrients In general, vegetarians and vegans need to be sure they are getting enough of the nutrients commonly provided by meat, fish, and dairy foods. In addition to vitamins B12 and D, they include calcium, iodine, iron, omega-3 fatty acids, and zinc. While some of them are provided by plant foods, and by fortified plant foods, supplementation may be necessary. To avoid vitamin B12 deficiency, vegans may need to supplement two to three times a week. Calcium can be another tricky nutrient for vegans who don’t get enough from their diets: Many supplements get their calcium from oyster shells; others come in gelatin capsules. It’s worth looking for a vegan calcium supplement with magnesium and vegan vitamin D. Since most omega 3s come from fish oil, look for vegan forms of their constituent fatty acids, DHA and EPA (docosahexaenoic acid and eicosapentaenoic acid), which come from algae.

The takeaway Discuss with your healthcare provider any nutrients you are considering taking in supplement form. Have your blood levels checked if deficiency is suspected. Learn to read labels to avoid animal products, and buy vegan supplements only from reputable suppliers. TFL SELECTED SOURCES “7 supplements you need on a vegan diet,” n “The complete vegan guide to digestive enzymes” by Suzannah Gerber,, 2019 n “Vegan vitamins & supplements buying guide,” by Erik Marcus,

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This season, when it comes to your immune health:

or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances. Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*

One daily dose works for 24-hours.* Non-GMO. Gluten Free. Available at health, natural food and vitamin specialty stores.

, Ester-C® and The Better Vitamin C® are registered TMs of The Ester C Company. *These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.

TFL_1019_AH_esterc.indd 1 ©2019 American Health Inc. | 19-AH-1182

8/13/19 2:07 PM

Tiramisu in a Jar dGV


From Radiant by Hanna Sillitoe ($22.99, Kyle Books, 2019)


Long before processed sugar hit the shelves, people flavored their foods with the sweeteners they found in nature. Honey, a pourable liquid produced by bees from flower nectar, has been foraged by humans for thousands of years. These days, it’s easy to find in stores and farmers markets. To remove wax and debris, it is mechanically filtered and strained. For a milder taste when baking, go with traditional honey. Varieties like buckwheat can add a strong and earthy flavor. Created by nature and produced by humans, maple syrup was first made by the indigenous people of North America. The practice of making maple syrup was later adopted by European settlers. Made by boiling down the sap from maple trees, this sugar substitute is rich in flavor and easy to add to many recipes. It also makes a great substitute for caramel. Sugar won’t be missed in the following recipes. Instead, these baked treats feature the unique flavors of either honey or maple syrup for a naturally sweet taste.

40 minutes prep time + 2 hours soaking time for cashews n serves 2

2 scoops of ground espresso decaffeinated coffee For the base L c ground almonds 1 tsp Manuka honey Drop of vanilla extract 2 tsp raw cacao powder For the middle layer N c cashew nuts, soaked in warm water for 1–2 hours and then drained K c coconut milk

iddle layer, M continued Drop of Manuka honey Drop of vanilla extract 1 tsp coconut oil For the top layer K large ripe avocado 2 Tbsp raw cacao powder 1 Tbsp raw cacao nibs 1 tsp Manuka honey Drop of vanilla extract

To serve Raw cacao nibs or grated dark chocolate 1. Make 2 small cups of espresso coffee and set to the side. 2. Place ingredients for the base in a mixing bowl. Add one of the cups of espresso coffee and stir well. Divide base evenly between two jars and place in fridge to cool. 3. Meanwhile, blitz together all ingredients for the middle layer in a food processor to form a smooth cream. Place in a bowl in fridge to set. 4. Finally, blitz together all ingredients for the top layer. Slowly add remaining cup of espresso until mixture forms a rich, smooth chocolate cream (you may need only K cup of the espresso, depending on ripeness of avocado). Place in fridge. 5. Now spoon the middle layer on top of the cooled base layer in the jars. Finish with the top layer. Decorate with raw cacao nibs or grated dark chocolate and return to fridge until ready to serve. Kitchen Note: This is an indulgent, rich chocolate dessert. The secret to making a delicious caffeine- and alcohol-free tiramisu is raw cacao nibs. You can think of cacao nibs as unprocessed chocolate. They look like a cross between coffee beans and chopped nuts and their flavor is extremely bitter, even more bitter than that of dark chocolate. They taste almost like an alcoholic liquor, even though they contain no alcohol. It’s this intense, bitter flavor that makes them perfect for making a healthy tiramisu.


24 tasteforlife

Per serving : 489 Calories, 12 g Protein, 28 g Carbohydrates, 11 g Fiber, 43 g Total fat (17 g sat), 16 mg Sodium, HHHHH Phosphorus, HHHH Vitamin E, Magnesium, HHH Iron, HH Vitamin B2 (riboflavin), B6, Zinc, H Vitamin B1 (thiamine), B3 (niacin), K, Calcium, Folate, Potassium

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The best prescription is found over the counter. Is there bad blood between you and healthier living? Neprinol is a blend of all-natural systemic enzymes that support your body’s natural inflammatory response and repair processes. More so, Neprinol serves to strengthen and maintain healthy cardiovascular function by helping cleanse your blood of contaminants that can lead to symptoms of pain (due to overuse), sore joints, and other undesirable states of health such as elevated blood markers. BEFORE NEPRINOL

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Subject has high levels of blood contaminants and reports stiff, uncomfortable joints after exercise (from overuse).

AFTER NEPRINOL Subject’s blood is cleansed and reports no joint discomfort or tenderness.

*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.

26 tasteforlife

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Carrot Cake Maple Muffins dV From the Taste for Life test kitchen

35 minutes prep time n makes 12 muffins

O c white whole-wheat flour K c all-purpose flour 2 tsp baking powder K tsp baking soda 1 tsp ground cinnamon N tsp ground nutmeg N tsp ground ginger V tsp ground cloves 1 tsp salt 2 large eggs O c maple syrup K c melted coconut oil, plus 2 tsp for greasing pan 2 tsp vanilla extract 1K c shredded carrots K c raisins K c chopped walnuts

1. Preheat oven to 375°. Grease the cups of a 12-cup muffin pan with the 2 teaspoons of coconut oil. 2. Whisk flours, baking powder, baking soda, spices, and salt together in a large bowl. 3. Whisk together eggs, maple syrup, melted coconut oil, and vanilla in a medium bowl until mixture is combined and smooth. Whisk maple syrup mixture into flour mixture until just combined. Gently stir in carrots, raisins, and walnuts. 4. Fill each cup of muffin pan with approximately N-cup batter. Bake for 15 to 18 minutes, until a cake tester comes out clean when inserted in center of a muffin. 5. Let muffins cool for 10 minutes in pan. Remove muffins and transfer them to a wire rack to cool completely. Per serving (1 muffin): 226 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Fiber, 12 g Total fat (9 g sat), 172 mg Sodium, HHH Vitamin D, HH Vitamin B2 (riboflavin), Phosphorus, H Vitamin A, B1 (thiamine), Calcium

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Winter Blues?

continued from page 27


Greek Yogurt Panna Cotta with Pistachios, Pomegranate and Cranberries G From A Flash in the Pan by John Whaite ($24.99, Kyle Books, 2019)

50 minutes prep time + overnight set time n serves 4


uring the Winter season, we are besieged by the stress of the holidays, the discomfort of bone-chilling cold, and the diminished hours of daylight can be a drag. All this adds stress to your immune system. You can beat the winter blues by supporting your inner wellness with Maitake D-Fraction©, nature’s ingredient for immune system support.*

For updates & Special Offers subscribe to our newsletter at Or call 800-747-7418 with Code TFL1219

For the panna cotta 3 gelatin leaves 10 fl oz whole goat’s milk 3 Tbsp honey Zest of 1 unwaxed lemon 14 oz plain, unsweetened Greek yogurt

To serve 1 oz pistachios, roughly chopped 1K oz dried cranberries 1 K oz pomegranate seeds 2 figs, quartered 1 Tbsp runny honey

1. Fill a pint glass with cold water from the tap. Add gelatin leaves, one at a time so they don’t stick together, ensuring they are fully submerged. Leave to soak for 5 minutes. 2. Put milk, honey, and lemon zest into a medium saucepan. Set saucepan over medium-high heat and allow milk to come to a simmer. Once it does, remove pan from heat. 3. Retrieve gelatin leaves from water and squeeze out all excess moisture. Discard water. Add gelatin leaves to pan of milk and stir to dissolve them. Allow milk to cool slightly, and then whisk in yogurt until mixture is even and smooth. 4. Pour mixture into a shallow casserole or ceramic roasting dish. Place it into fridge and allow it to set overnight.

*This statement has 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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5. In the morning, scatter top of panna cotta with pistachios, cranberries, pomegranate seeds, and fig quarters. Drizzle honey over and serve, letting everyone scoop out a good spoonful of panna cotta and fruit. Per serving: 317 Calories, 16 g Protein, 41 g Carbohydrates, 3 g Fiber, 12 g Total fat (6 g sat), 94 mg Sodium, HHHHH Vitamin D, H Vitamin B1 (thiamine), B2 (riboflavin), B6, Calcium, Phosphorus

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Nutrition for Kids!

Fall in Love with ChildLife Essentials First Defense is a unique ChildLife formula. We have researched and hand-selected herbs and minerals known to help support your child’s immune responses and strengthen their natural defenses.*

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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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immunity The 2019

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Caring for yourself is caring for the

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Immune-boosting oils The essential oils known as terpenes, from the pine and citrus families, offer antiviral action because they stimulate the body to produce blood cells that fight

infection. This group includes bergamot, lemon, and pine. Those in the phenol class, such as clove, oregano, and savory, provide immune-modulating benefits. Also stimulating to the immune system are essential oils classified as alcohols, including chamomile, clary sage, geranium, rose, and tea tree.

How to use them Bath oil: To 1 ounce of a carrier oil, add 2 drops each of bergamot, eucalyptus, and ravensara essential oils, 3 drops each of lavender and tea tree. Add to bath water. Nebulizing diffuser blend: Combine 5 to 8 drops of lavender and eucalyptus with 1 drop of lemon essential oil. Follow the manufacturer’s directions for use in your nebulizing diffuser. Run it

for a few minutes several times a day. Breathing steam: Pour two cups of boiling water into a bowl. Add 1 drop each of essential oils of eucalyptus, peppermint, and tea tree. Covering your head with a large towel to keep the vapors in, breathe deeply over the bowl for five minutes. Note: While the proper use of high-quality essential oils is generally safe, some should use caution because of the action of oils on the immune system. If you suffer from an autoimmune disorder, avoid treating yourself at home and instead work closely with a trained professional. SELECTED SOURCES Aromatherapy: A Complete Guide to the Healing Art by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2d ed., 2009) n Aromatherapy with Essential Oil Diffusers by Karin Parramore ($19.95, Robert Rose, 2018) n Essential Oils Handbook by Amy Leigh Mercree ($14.95, Sterling, 2018)

Make your own hand sanitizer! One of our favorite recipes is the “Pure Hands” Sanitizing Spray created by certified aromatherapist Stephanie Tourles. You can carry it with you in a spray bottle to use when a soap-and-water wash isn’t an option. It can even be used as a room spray and countertop sanitizer. In a small, dark-glass spray bottle (with a plastic cover to avoid spilling) combine ¼ cup plain vodka, ¼ cup purified water, and ½ teaspoon vegetable glycerin. Add the following essential oils: 8 drops of eucalyptus; 6 drops each of peppermint, rosemary, and tea tree; and 4 drops of lemon. Screw on the top of the bottle, shake vigorously, and allow the mixture to sit for at least an hour. SOURCE Stephanie Tourles’s Essential Oils: A Beginner’s Guide by Stephanie L. Tourles ($16.95, Storey, 2018)

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Studies have shown that when consumed in excess quantities, sugar can lead to obesity, Type 2 diabetes, and heart disease. No one wants to see that kind of prognosis, but who doesn’t want to enjoy the occasional pumpkin-spice latte or slice of birthday cake? It helps to know where sugar is hidden. The top sources of sugar in an average diet are soft drinks, fruit drinks, cereals, cookies, cakes, candy, and most processed foods. Some people have the willpower to minimize servings of that stuff or abstain for long stretches. But what’s concerning about the perils of sugar is that it’s not just the obvious treats that pack a punch of the sweet stuff. Added sugars are found in foods most people wouldn’t view as sweetened,

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staples such as soups, yogurts, bread, cured meats, and ketchup. People think they’re eating and drinking relatively healthy foods and drinks—especially if they’re staying away from ice cream—but they’re probably still consuming added sugars that will affect health, today and tomorrow.

Know your numbers The American Heart Association (AHA) recommends limiting the amount of added sugars to no more than half of your daily discretionary calories allowance. For most women, that means no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons. continued on page 37

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A Good Meal

A smart choice. E Müesli, plain or cinnamon, whole grain goodness, delicious, organic hot or cold cereal, anytime. Also, an excellent baking ingredient. A nourishing mixture of:

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The Original, #1 Best Selling Elderberry Brand.** Now with more great ways to give your customers the immune support* they’re looking for. ** IRI MULO as of July 29, 2019

The Sambucol® range offers a variety of Black Elderberry based ways to provide natural immune system support*. Proven Effective - Sambucol’s® proprietary formula is scientifically tested & virologist developed.

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Best-selling Original Syrup Kids Syrup & Gummies Pastille Lozenges High-Potency Gummies Effervescent Tablets Capsules Sugar Free

Contact us at, 858-997-1156 x509 *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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continued from page 34

It’s important, for good health’s sake, to have an idea of the sugar you consume. Get in the habit of looking at the “Nutrition Facts” panel on food and drink packaging to see the amount of natural sugar as well as the amount and type of added sugars. As AHA advises, sugar has many names, including maltose, sucrose, high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, and fruit juice concentrates. There are four calories in one gram of sugar. To pick on a popular soda that comes in a 12-ounce red can, that amounts to 39 grams of sugar in one soda, which contribute 156 additional calories. But it’s easy to pick on soda, so consider the added sugar in what is widely viewed as a healthy food: yogurt. Flavored yogurts typically have about 24 grams of sugar in a six-ounce serving, carrying 96 additional calories. It’s no wonder obesity, diabetes, and heart disease are byproducts of excessive sugar consumption. To start reducing sugars, consider taking several steps, either immediately or as quickly as your palate allows: ✔ Reduce your use of table sugar, not just the powdered stuff but also honey, molasses, and maple syrup.


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

✔ Reduce sugar servings when baking sweets. Try reducing the sugar in a recipe by one-third or one-half. You probably won’t notice the reduction. Also, consider extracts such as almond, lemon, orange, and vanilla for flavor. ✔ Eliminate soda. ✔ Spice it up! Sprinkle allspice, cinnamon, ginger, and nutmeg on foods. ✔ Make sure the packaged foods you purchase are unsweetened. Choose unsweetened varieties of almond milk, coconut flakes, and cranberry juice, for example. With holiday season coming, it can be tough to resist sweets. But monitoring your daily sugar intake and taking steps toward reducing it will go a long way toward bringing good health. Eventually, you won’t miss sugar, and your body will thank you. TFL SELECTED SOURCES “Added sugars”, “Sugar 101,” “Tips for cutting down on sugar,” American Heart Assocation,

www.tas teforl i

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For more great natural products, visit

Medicinal Mushroom Host Defense Turkey Tail Immune Support contains turkey tail mushroom mycelium that acts as a prebiotic and supports beneficial microflora in the digestive and gastrointestinal ecosystem.

Immune Support ClearLungs Immune combines the synergistic blend of Chinese herbs from its award-winning ClearLungs Classic with herbs to support healthy immune function.

Balanced Blood Sugar Sucontral D is a clinically studied formula powered by Hintonia latiflora that safely and effectively supports healthy blood sugar balance.

De-Stress! You Got This! Feeling a little tense? Try Plus CBD Oil Roll-Ons, infused with CBD, camphor, and menthol.

Gentle Immune Support Ester-C delivers 24-hour immune support with just one serving daily. It’s non-acidic and gentle on the stomach.

Immunity Booster Sambucus Elderberry Syrup Super Concentrated Black Elderberry Extract gives you all the antioxidant power of the elderberry—the berry with two times the antioxidants of blueberries.

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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Argan oil Argan oil comes from the kernels of argan trees, native to Morocco. Sometimes called “liquid gold,” this oil is rich in essential fatty acids, minerals, and vitamins—especially vitamin E. These components nourish frizzy, coarse, and chemically treated hair. Argan oil also moisturizes the scalp, fights dandruff, and promotes hair growth. An ideal ingredient to look for in a conditioner, it’s absorbed easily and makes hair softer and more manageable, without looking greasy. It’s also great in deep-

conditioning hair masks that help seal split ends.

Avocado oil Everyone loves avocados; here are more reasons! Avocado oil, rich in nutrients including antioxidant vitamin E, doesn’t sit on the top of hair; instead, it penetrates hair shafts for deep moisturization. The end result is softer, shinier, more manageable hair with less frizz, breakage, and split ends. This ingredient is great for hair that’s dry due to too many heat treatments. TFL

Winter Hair-Care Tips • Use an oil-based conditioner to avoid split ends and breakage. • Protect hair by wearing a hat. • Avoid overstyling. Give hair a break from straightening and curling irons by wearing it in twists, ponytails, buns, and braids. • Don’t shower in hot water; instead, use warm water. • Avoid washing hair daily. • Don’t leave the house with wet hair in frigid weather. Your hair could freeze and break. • Try leave-in conditioners. Once a week, treat hair to a deepconditioning treatment.

An argan tree

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

Seed from an argan tree

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The The

Secret SecretFormula Formula to toLosing LosingWeight, Weight, Fat Fatand andInches! Inches! Is Isit itpossible possibletotogive giveour ourbodies bodiesananall-new all-newsetup, setup,toto burn burn more more fatfat again, again, sleep sleep better, better, and and wake wake upup enerenergized gized and and excited excited toto start start the the day? day? Developed over over 30 30 years years ago ago by by A A new new gold gold standard standard study study concon-Developed holistic therapist therapist Hubertus Hubertus Trouillé Trouillé ducted ducted by by researchers researchers at at thethe UniUni-holistic improvehishispatients’ patients’metabometaboversity versity of of Alberta Alberta revealed revealed that that Al-Al-to toimprove lism and and health, health, Almased‘s Almased‘s unique unique mased, mased, a low-glycemic a low-glycemic high-protein high-proteinlism multi-protein quality quality formula formula is deis de(LGHP) (LGHP) diet diet signifi signifi cantly cantly increases increasesmulti-protein signed to to precisely precisely fit fithe t the amino amino thethe resting resting metabolism metabolism compared comparedsigned acid profi profi le le that that thethe body body needs needs forfor to to a healthy a healthy standard standard diet. diet. The The re-re-acid optimal function, function, Using Using active, active, natnatsults sultsoccurred occurredononthethevery veryfirstfirstoptimal urallyderived derived enzymes, enzymes, Almased Almased day. day. Furthermore, Furthermore, thethe body body began beganurallyincreases thethe availability availability of of these these burning burning fatfat instead instead of of food food carbocarbo-increases essential amino amino acids acids as as well well as as hydrates hydrates much much earlier. earlier. The The results resultsessential immune-boosting and and anti-infl anti-infl amamof ofthisthisbreakthrough breakthroughstudy studywere wereimmune-boosting matory bioactive bioactive peptides peptides such such as as confi confi rmed rmed by by two two more more studies, studies, in inmatory Lunasin. This This unique unique combination combination of of which which researchers researchers discovered discovered that thatLunasin. thethe LGHP LGHP Diet Diet signifi signifi cantly cantly increases increasesweight weight loss, loss, weight weight management, management, and overall overall health health is why is why Almased Almased thethe fat-burning fat-burning hormone hormone adiponecadiponec-and become become thethe number number one one meal meal tin tin and and also also supports supports healthy healthy blood bloodhashas replacement worldwide. worldwide. sugar sugar levels levels and and appetite-regulating appetite-regulatingreplacement hormones hormones likelike ghrelin ghrelin and and leptin. leptin.


Starting Starting Phase Phase Kick Kick offoff your your diet diet with with a a low-calorie low-calorie nutritious nutritious fastfast forfor 3 to 3 14 to 14 days days to boost to boost thethe metabolism. metabolism.

Reduction Reduction Phase Phase In this In this phase, phase, build build healthy healthy eating eating habits, habits, while while keepkeepinging your your metabolism metabolism up!up! Continue Continue until until you you reach reach your your desired desired goals! goals!

BOOST BOOST THE THE METABOLISM! METABOLISM! ForFor more more information information and and to to download download thethe fullfull diet diet plan plan visit visit You You cancan find find Almased Almased at your at your local local health health food food stores! stores!

AA LOT LOT MORE MORE ENERGY! ENERGY! “After “After 2 weeks, 2 weeks, I had I had lostlost almost almost 10 10 lbs.lbs. I feel I feel great! great! I I sleep sleep amazingly amazingly and and I have I have a lot a lot of energy of energy and and amam notnot hungry hungry at all.” at all.” - Olenka - Olenka F. F.

These These statements statements havehave not been not been evaluated evaluated by the by FDA. the FDA. ThisThis product product is notis intended not intended to diagnose, to diagnose, treat,treat, curecure or prevent or prevent any any disease. disease. Individual Individual results results will vary. will vary. Consult Consult with with a a physician physician before before starting starting on any on any weight weight loss loss program. program.

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ST. JOHN’S WORT (HYPERICUM PERFORATUM) HAS BEEN USED FOR MENTAL HEALTH CONDITIONS FOR MORE THAN 2,000 YEARS AND IS CURRENTLY PRESCRIBED FOR DEPRESSION IN EUROPE. In the United States, it’s a commonly used herbal supplement for the approximately 5 percent of the population that suffers from seasonal affective disorder (SAD). SAD is a type of depression with a recurring seasonal pattern. People with SAD experience major depression that coincides with specific seasons—typically when daylight hours decrease from October through March. (Some people experience SAD in the summer.) For those with winter SAD, symptoms include low energy, excessive daytime sleepiness, carb cravings, overeating, weight gain, and a desire to withdraw from people to “hibernate.” Researchers believe people with SAD have trouble regulating serotonin, a neurotransmitter involved in mood. They may also overproduce melatonin, a hormone that regulates sleep. SAD has also been linked to insufficient vitamin D, which plays a role in serotonin activity. Several strategies have been shown to help alleviate SAD. These include light therapy (daily exposure to artificial light), vitamin D supplementation, cognitive behavioral therapy, and taking St. John’s wort. Clinical trials typically use dosages of 300 milligrams (mg) of St. John’s wort for adults, three times a day. If you’re interested in the herb, be aware that combining it with some antidepressants can lead to a potentially life-threatening increase in serotonin. St. John’s wort can also weaken certain meds, including birth control and blood thinners, as well as some cancer and HIV drugs. Consult with your healthcare practitioner before taking St. John’s wort. TFL

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

SELECTED SOURCES “How much St. John’s wort should you take?” n “Seasonal Affective Disorder,” National Institute of Mental Health, n “Seasonal Affective Disorder and complementary health approaches: What the science says,” 1/19; “St. John’s wort and depression: In depth,” National Center for Complementary and Integrative Health, www.tas teforl i

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The 2019 Taste for Life


Essentials Awards

Germs are lurking. This time of year, they seem to be everywhere, leaving victims in their wake. If the reddened eyes, sniffling noses, and hacking coughs surrounding you have you paranoid about your own immunity, turn to these natural remedies. The nutrients and herbs in these products have science behind them, showing they can help strengthen immunity. Stay well! Find the winners online and learn more at


Buried Treasure Liquid Nutrients ACF Extra Strength Extreme Immune Support with Elderberry. This liquid formula boosts immunity with echinacea, goldenseal extract, olive leaf, and more!

Flora Elderberry + Liquid Formula Kids. This immune-support liquid for children delivers the antioxidant power of certified organic elderberries with no added sugar.

Sambucol Black Elderberry Cold & Flu Relief. Homeopathic tablets quickly dissolve in the mouth without water. Tasty, fast relief from cold and flu symptoms.

Terry Naturally ViraPro Elderberry Immune Blend. Provides a blend of essential nutrients with a clinically studied, standardized elderberry extract.


Quantum Health TheraZinc Blood Orange Lozenges. Relieve coughs and support immunity with this tasty blend of zinc gluconate, echinacea, honey, slippery elm, and marshmallow root.

NOW Sambucus Zinc-C Lozenges. Features a 10:1 elderberry concentrate along with vitamin C and zinc for immune support.

Garden of Life mykind Organics Elderberry Immune Gummy. Elderberry plus echinacea, zinc, and vitamin C makes this a no-brainer for adults and children.

New Chapter Elderberry Force. The antioxidant activity of whole elderberry combines with the antimicrobial ability of whole black currant to support immunity.



America’s Finest Beta 1, 3 Glucan. This polysaccharide has been shown to stimulate immune function to help fight off infection.


Source Naturals Wellness Formula. This formula contains all the heavyhitters: garlic, propolis, echinacea, elderberry, olive leaf, horehound, andrographis, vitamin c, zinc, and more!

Emerald Health Bioceuticals Endo Immune. Supports the endocannabinoid system and immune function with noncannabis herbs and botanicals that activate both CB1 and CB2 receptors.


Nordic Naturals Ultimate Omega 2X. Don’t overlook fish oil and vitamin D3 during cold and flu season. Both support immunity.

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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MEDICINAL MUSHROOMS Emerald Labs Deep Immune Health. Hot water extracted maitake and turkey tail mushrooms combined with astragalus and bioavailable turmeric make a doctorformulated winning combination.

Mushroom Wisdom Super Coriolus. More than 400 clinical studies have focused on this mushroom. Contains two polysaccharides—PSK and PSP—known to boost immunity.

Nature’s Way Immune Blend. This premium blend combines six mushrooms— maitake, shiitake, chaga, reishi, enokitake, and himematsutake—to support the immune system.

REDD Remedies Immune Advanced. A fermentation process increases the availability of the immune-boosting polysaccharides found in reishi, turkey tail, and cordyceps. The adaptogen schisandra energizes.








Xlear Kid’s All-Natural Saline Nasal Spray with Xylitol. Works like a charm on congestion. Rely on this product for quick clearing of nasal passages.

Numi Organics Immune Support. This is a different type of “flu shot”! Pomegranate, elderberry, and cayenne blended with rooibos, cinnamon, and lemon.


American Health Ester-C. Naturally occurring metabolites and added citrus bioflavonoids help enhance the absorption of vitamin C for 24-hour immune support.

Pure Synergy SuperPure Oregano. Made with organic oregano extract to help support healthy microbial balance. Powerfully effective, these capsules bolster the body’s defenses.

BareOrganics Energizing Tea. Delicious blend of organic black tea and superfoods, including maca and ginger. All that plus probiotics keep you running strong.

ChildLife Essentials Liquid Vitamin C. Vitamin C is a trusted tool for reducing the length of colds. Liquid form appeals to kids.

Probiogen Daily Digestive Balance Probiotic. High-potency spore probiotic with DNA-verified strains for better digestion and immunity support.

RidgeCrest Herbals ClearLungs Immune. A synergistic blend of 13 traditional Chinese medicine herbs for lung health combined with immune-enhancing herbs, including elderberry, olive leaf, and andrographis.

YouTheory Turmeric. Bioavailable turmeric (Curcumin C3 Complex) plus olive leaf supports immunity big time.

Zatik Naturals Turmeric Supercritical Liquid. Harnesses the antioxidant power of turmeric and black seed extracts.



Carlson Super Daily D3. One liquid drop— put in food, beverage, or directly on the tongue—delivers 2,000 IU of vitamin D3. Each bottle contains 365 drops.

Comvita Kids UMF 10+ Manuka Honey Soothing Pops. Made from New Zealand manuka honey, this product has high antibacterial activity. They’re a “kids’” product, but adults love them too!

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. www.tas teforl i

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The countries that border the Mediterranean Sea have varying traditional diets, so there are some slight differences to the Mediterranean diet. To alleviate confusion and to offer a familiar listing of the more common foods, several worldrenowned organizations developed the Mediterranean Diet Pyramid.

This pyramid indicates the foods that were part of the dietary traditions of Greece, Crete, and Southern Italy during the mid-1900s. At this time, these areas had little chronic disease and high life expectancy even though healthcare was limited. www.tas teforl i

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Today’s Mediterranean diet reflects these traditions. Primarily plant-based, the diet emphasizes fruits and vegetables, along with beans, legumes, nuts, herbs, and spices. Animal protein (fish and seafood) is consumed in small quantities. Olive oil is the primary fat source. Omega-3 rich foods are important—avocados, nuts, and oily fish (salmon and sardines). Chicken, eggs, and dairy are eaten a few times a week, while red meat is limited to a few times per month. Water is the main beverage, with one to two glasses of wine enjoyed per day for men and one glass for women. The Dietary Guidelines for Americans cautions against starting to drink or drinking more often for potential health benefits. Lifestyle is also a key consideration. Daily exercise is encouraged as is spending mealtimes with others, which offers social benefits. Critically reviewed trials and studies of the Mediterranean diet’s role in heart health show strong evidence that following this eating plan is linked to reductions in coronary heart disease, total cardiovascular disease, and ischemic stroke. The diet is often prescribed by doctors to help with chronic issues like high blood pressure and heart disease. A study of almost 26,000 females found those following the Mediterranean diet had a 25 percent less risk of developing cardiovascular disease over the course of 12 years. The study discovered that the reduction

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could be attributed to changes in inflammation, blood sugar levels, and body mass indexes. This eating plan is also encouraged to help decrease risk of dementia and depression. New research from the American Psychiatric Association’s 2019 Annual Meeting finds that following a Mediterraneantype diet may protect against depression symptoms later in life. Researchers from Greece discovered that a diet higher in vegetables and lower in poultry was linked with a decreased likelihood of a depression diagnosis in one’s later years. Of particular interest is the Mediterranean diet’s effect on cognitive function and aging. A Nurses’ Health Study followed over 10,000 women, observing the effects of dietary patterns on aging. Healthy aging was defined as living to 70 years or older and having no chronic diseases or major declines in physical function, cognition, or mental health. The study discovered that those who followed the Mediterranean-type eating pattern were almost 50 percent more likely to age in a healthful manner. The Mediterranean diet does not specify caloric intakes or portion sizes. Using the Mediterranean Diet Pyramid as a guide can be helpful. Following this eating plan along with caloric reduction may also aid with weight loss. TFL SELECTED SOURCES “Diet review: Mediterranean diet,” The Nutrition Source,, 12/18 n “The Mediterranean diet and cardiovascular health” by M.A. Martinez-Gonzalez et al., Circ Res, 3/19 n “Mediterranean diet: a heart-healthy eating plan” by Mayo Clinic staff, www.MayoClinic. org, 6/21/19 n New research: Adherence to Mediterranean diet and reduced risk of late-life depression,” American Psychiatric Association, www., 5/19/19

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gratitude.” from entitlement is

—Brené Brown

For more inspirational quotes, visit

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