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Gluten Free Focus Baking kits. page 32

tasteforlife December 2015

®

celebrate the season Our picks for top

IMMUNITY ESSENTIALS AWARD WINNER products! page 36 2015 IMMUNITY ESSENTIALS • GUIDE TO CHOCOLATE • NATURAL ENERGY

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DECEMBER 2015

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Chocolate, Chocolate Everywhere! Sweet benefits.

21

Dance With Your Hormones Keep them from stepping on your toes.

36

Immunity Essentials Awards What you need for cold and flu season.

42

Sweet Baking

Recipes with alternative sweeteners.

© MARIJA IVKOVIC

departments 6 Editor’s Note 11 News Bites

Eggs and diabetes • Fish curbs heart risks • Organic lowers pesticide exposure • Tips for staying mentally sharp • More

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26 Smart Supplements

Why magnesium is so important.

30 Natural Beauty

Exploring Ayurvedic skin care routines.

32 Gluten Free Focus

IMMUNITY ESSENTIALS AWARDS

30

Brownie bake-off.

38 Natural Picks

50 ESSENTIALS AWARD WINNER 2015 36

For more health & wellness resources visit

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www.

46 Weighing In

Bloat busters: supplements that aid digestion.

50 Healthy Family Beyond milk.

53 Herbal Helpers

Get a natural energy boost.

56 Last Word

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

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EDITOR’S NOTE

tasteforlife

®

Supplements & You Despite the occasional negative headlines about supplements, there's plenty of good news to report. The adverse effects that make the news are typically linked to weight-loss, body-building, and sexual-enhancement supplements, the types sold

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

online by shady outfits that are very different from

Director, Creative & Interactive Justin Rent Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney

the products in your local health food store.

Business Development Director Amy Pierce

Meanwhile, hundreds of studies support the benefits of supplements that many of us need because of inadequate diets, chief among them being omega-3 essential fatty acids and vitamin D. Pregnant women's access to folic acid in prenatal vitamins has helped safeguard the health of countless infants. The supplements industry adheres to manufacturing and efficacy

Customer Service: 800-677-8847 CustomerService@TasteforLife.com Director of Retail & Customer Service Judy Gagne (x128) Director of Advertiser & Customer Service Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062

requirements with the FDA. Another safeguard is the Natural Prod-

Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) National Sales Manager Diane Dale

ucts Association, which protects consumers' rights to information,

Retail Account Manager Kim Willard

to safety, and to clear labeling. Recently, the Southeast Natural Prod-

Founder and Chief Executive Officer T. James Connell

ucts Association (SENPA) launched a traveling "road show," visiting

Editorial Advisory Board

standards and follows mandatory serious adverse events reporting

independent retailers with updates on legislative issues as well as education about dietary supplements and health. Remember, many adverse events with supplements occur because people don't consult with their healthcare practitioner first to learn about possible interactions with prescription meds. So take good care and empower yourself to stay healthy. To your health,

Lynn Tryba

CORRECTION We ran an incorrect photo to represent the chaga mushroom in the October issue. We regret the error.

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

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

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

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

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

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news bites foods, supplements & prevention MENU CHOICES

FISH curbs heart risks Eating fish instead of beef “may have an effect on the long-term development of cardiovascular disease,” according to a study in the American Journal of Clinical Nutrition. Participants ate balanced diets that included either cod or lean beef for four-week periods. Triglyceride concentrations and the ratio of total cholesterol to HDL (good) cholesterol were superior in the cod group after 28 days. SOURCE Lean-Seafood Intake Reduces Cardiovascular Lipid Risk Factors in Healthy Subjects . . .” by E.K. Aadland, Am J Clin Nutr, 9/15

HEALTHY KIDS

ORGANIC lowers pesticide exposure Eating organic fruits and vegetables leads to a steep drop in pesticide levels among children, according to a new study. Children ate their standard diet for four days, switched to an organic diet for seven days, and then returned to conventional foods for four days. Daily testing showed that levels of two pesticides decreased by nearly 50 percent while the children were on the organic diet, and levels of a common herbicide dropped by 25 percent. “There’s evidence that diet is one route of exposure to pesticides, and you can reduce your exposure by choosing organic food,” lead researcher Asa Bradman, PhD, told the New York Times. SOURCE “Eating Organic Lowers Pesticide Levels in Children” by Nicholas Bakalar, New York Times, http://well.blogs.NYTimes.com, 10/8/15

AGING WELL

Tips for STAYING SHARP About 10 to 15 percent of adults older than 65 have some degree of mild cognitive impairment (MCI). The UCLA Division of Geriatrics offers these tips that might reduce the progression of the condition. Get a physical exam every year after age 50. Control blood pressure, cholesterol, and blood sugar levels to maintain a healthy heart. Exercise for 30 minutes, at least three days a week. Try walking, biking, and swimming. Keep your mind active by socializing, reading, traveling, taking classes, and learning new skills. SOURCE “Steps to Help You Deal with Mild Cognitive Impairment,” Healthy/Years, UCLA Division of Geriatrics

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news bites

foods, supplements & prevention

DIABETES CARE

EGGS are a safe choice A high-egg diet can safely be included in the management of Type 2 diabetes, according to a recent study. It can also lead to greater feelings of fullness. Overweight participants with prediabetes or Type 2 diabetes were assigned to either a highegg diet (two eggs a day for six days a week) or a low-egg one (fewer than two eggs per week) during a three-month weight maintenance study. Results showed no significant difference between the two groups in the changes in HDL (good) cholesterol, LDL (bad) cholesterol, triglycerides, or glycemic control. The two groups ate similar amounts of protein, but participants in the high-egg group reported less hunger. SOURCE “The Effect of a High-Egg Diet on Cardiovascular Risk Factors in People with Type 2 Diabetes . . .” by N.R. Fuller et al., Am J Clin Nutr, 3/15

BREATHE EASY

Exercise helps control ASTHMA Patients with poorly controlled asthma saw significant improvements from a 12-week program of aerobic exercise. The group was split into those who received their usual care and those who did supervised exercise. By the end of the trial, the exercisers had clinically and statistically improved asthma control, depressive symptoms, and short-acting bronchodilator usage (nearly three times per week fewer uses). SOURCE “Late-Breaking Study Finds Aerobic Exercise Significantly Improved Asthma Control,” American College of Chest Physicians, 10/19/15

MIND OVER MATTER

POSITIVE THINKING boosts resilience Showing gratitude, knowing your strengths and weaknesses, and savoring the “good” are important strategies for building resilience and weathering life’s ups and downs. Harvard Medical School staff offer these suggestions for utilizing this positive psychology. Acknowledge the goodness in your life. It helps you “recognize that the source of that goodness lies at least partially outside yourself” and lets you connect to other people, nature, or a higher power. Every day, try to think of five things you’re grateful for, and write them down if you would like. Recognize your strengths and cultivate them. “Certain strengths are most closely linked to happiness. They include gratitude, hope, vitality, curiosity, and love.” Savor pleasure as it occurs, “consciously enjoying the experience as it unfolds.” Multitasking makes savoring nearly impossible. SOURCE “3 Ways to Harness Positive Psychology for a More Resilient You,” HEALTHbeat, Harvard Medical School, 10/15

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news bites

foods, supplements & prevention HEARTY LIVING

Choose healthy FATS, CARBS Cutting back on saturated fats can improve the health of your heart, but it makes a difference which foods you eat instead. A new study found no benefit when the saturated fats were replaced with highly processed foods such as refined grains. Unsaturated fats and high-quality carbohydrates are the best choices for reducing the risk of heart disease. Researcher Frank B. Hu, MD, PhD, said unsaturated fats from vegetable oils, nuts, and seeds are good choices, along with healthy carbohydrates such as whole grains. SOURCE “Unsaturated Fats, High-Quality Carbs Lower Risk of Heart Disease,” American College of Cardiology, 9/28/15

WOMEN’S HEALTH

DEPRESSION update Eating highly refined carbohydrates may increase the risk of depression in older women, but researchers offer an easy solution: Women who consumed lots of whole grains, vegetables, fruits, and dietary fiber appeared to see their risk for depression drop. Refined carbohydrates are known to increase blood sugar levels. The new study found that the more refined carbohydrates a woman ate, the higher her blood sugar and the greater her risk for depression. Blood sugar spikes can cause anxiety, irritability, and hunger. The researchers identified white bread, white rice, and sodas as examples of highly refined foods. SOURCE “Could Too Many Refined Carbs Make You Depressed?” www.nlm.nih.gov.MedlinePlus, 8/7/15

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Did you know?

While a short burst of less-than-ideal eating might not seem like a big deal, the effects may be more significant than you think. Healthy college-age students indulged in sausage biscuits, macaroni and cheese, and food loaded with butter for five days. While a normal diet is about 30 percent fat, the students consumed about 55 percent fat. After five days, tests showed changes in how their muscles processed nutrients. Such changes could lead to long-term problems such as weight gain and obesity. SOURCE “Five Days of Eating Fatty Foods Can Alter How Your Body’s Muscle Processes Food,” Virginia Tech, 4/14/15

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FOOD FOR THOUGHT BY KELLI ANN WILSON

THE GIFT OF GOOD HEALTH INSPIRING TITLES FOR EVERYONE ON YOUR HOLIDAY LIST

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Everyday Yoga

Tea Time

by Sage Rountree ($21.95, VeloPress, 2015) Many people are intrigued by the concept of yoga but are intimidated to try it. Sage Rountree, an expert on yoga for athletes, is attempting to change the way we perceive yoga by offering accessible routines and practices that aim to build strength, flexibility, relaxation, and focus, all in the comfort of our own homes. Everyday Yoga is enhanced by color photographs of yoga routines, and offers a variety of ways to create personalized routines. This lay-flat guide shows readers step-by-step visual instructions for each pose, and is perfect for both experienced yoga practitioners and beginners. Rountree devotes a section of her book to demonstrating how to combine the various routines into complete practices, ranging from 10 minutes in length to more than an hour. The holidays can be stressful; now is the perfect time to treat someone you love, or yourself, to this guide to developing an at-home yoga practice.

by Francis Amalfi ($22.99, Skyhorse Publishing, 2015) For those of us who live in colder climates, there’s nothing quite so lovely as a cup of tea on a chilly day. We’re certainly not alone in our affection—tea is the most widely consumed beverage in the world (after water, of course), and sales of tea in the United States soared to nearly $11 billion last year. In Tea Time, Francis Amalfi offers readers a comprehensive view of this esteemed beverage, including a history of tea and its main varieties, a discussion of its curative and rejuvenating qualities, and a step-by-step guide to performing a traditional Japanese tea ceremony. Amalfi rounds out her discussion of tea and its uses with more than 60 recipes—everything from drinks to infusions to cooking with tea, and even some tea-based desserts! This beautifully illustrated guide to one of the world’s most beloved beverages would make a great gift for the tea lover on your list.

The Homemade Vegan Pantry by Miyoko Schinner ($22.99, Ten Speed Press, 2015) Most of us are looking for ways to eat and live more healthfully and naturally, and a good place to start is with a well-stocked fridge and pantry. Vegan chef Miyoko Schinner offers readers recipes for handmade staples and specialty foods that are quick and easy to prepare. After struggling with commercial products that produced a mountain of waste, and her concerns about the cost of vegan staples, the health of her family, and the quality of the food she was buying, Schinner embarked on a journey to learn to make her own versions. The result of her foray into handcrafting her own pantry items is a beautiful book, packed with color photographs and recipes for condiments, vegan milks, soup stocks and broths, meat substitutes, pastas, breads and crackers, and baking supplies. Schinner aims to make “slow food” easier to prepare, and to help readers build a foundation of staples that are more economical—and more flavorful—than commercial products.

Best Food Writing 2015 edited by Holly Hughes ($15.99, DaCapo Lifelong, 2015) Do you love food—everything from local, handcrafted dishes to cutting-edge cuisine? Consider Best Food Writing 2015, the 16th edition, which contains some of this year’s most intriguing pieces from the world of culinary prose. Holly Hughes, former executive editor of Fodor’s travel publications, has curated a fantastic collection of essays covering everything from gourmet dining experiences to culinary traditions to the simple, handmade pleasures of home cooking. Readers will be drawn in by the diversity of topics covered in this anthology, which include discussions of the way we eat, the way we cook, and the way we dine out. Vignettes from well-known food critics can be found alongside the thoughts of locavores, chefs, and food bloggers. There’s something for everyone in this year’s edition, whose writers pursue with equal fervor the heights of high-end cuisine and the depths of the struggle to simply get food on the table. TFL

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BY A L A N S I D DA L

It doesn’t seem all that long ago that the health effects of eating chocolate appeared to boil down to two things: It’ll rot your teeth and make you gain weight. But the past decade has brought chocolate’s surprising benefits to light. It can help prevent heart disease, control inflammation, and make us sharper mentally. But even those pluses come with a string of caveats. Dark chocolate generally has more healthful substances than the sweeter milk chocolate, and your average candy bar offers only a fraction of such substances compared to the doses used in most clinical studies.

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Still, any chocolate lover would be heartened by this conclusion in a recent edition of the scientific journal Heart: “There does not appear to be any evidence to say that chocolate should be avoided in those who are concerned about cardiovascular risk.”

liquor than milk chocolate, the amount of flavonols can vary significantly depending on how the cocoa beans were processed.

Chocolate Drops Here’s a roundup of recent chocolate research:

Sorting It Out So what are the differences between dark chocolate, milk chocolate, and white chocolate? Confectioners toss all kinds of add-ins into their chocolates, but your basic chocolate includes these ingredients: chocolate liquor (made from fermented, roasted, and ground cocoa beans), cocoa butter, sugar, lecithin (an emulsifier), and flavors such as vanilla. Milk may also be added. The major difference between dark chocolate and milk chocolate is the percentage of chocolate liquor, which provides the more intense (and sometimes bitter) flavor of the darker varieties. White chocolate contains none of the liquor, so it has little of the distinctive chocolate flavor.

The Science Maybe it’s because scientists love eating it so much, but chocolate has generated an overwhelming amount of research lately. Journals such as Annals of Medicine, Heart, and the American Journal of Clinical Nutrition have published hundreds of recent studies delving into chocolate’s health benefits. In 2015, studies reported that cocoa flavonols— the anti-inflammatory phytochemicals in cacao beans—can play a positive role in cognitive function, blood pressure control, and the metabolic profile of older adults, and in blood pressure control in people with diabetes and hypertension. Those results echoed earlier research on chocolate’s effects on blood pressure, endothelial function, and platelet aggregation (blood clotting). The potential role of chocolate in the prevention of Alzheimer’s disease and certain cancers such as colon cancer has also been studied. It’s a common belief that the darker the chocolate, the more flavonols it contains. But the Chocolate Council—an arm of the National Confectioners Association—notes that this isn’t always the case. While dark chocolate contains more chocolate

Taking a few bites of dark chocolate before a stressful encounter can ease the impact. Men who ate about an ounce and a half of dark chocolate before a mock job interview and an arithmetic test had lower levels of stress hormones after. Cocoa flavonols strengthen the endothelium, which lines blood vessels and helps them relax and contract, improving blood flow. This may be why some cocoa studies show improved cognitive functioning. If you find yourself reaching for a candy bar to boost your midafternoon energy, you’re on the right track. Adults 18 to 25 were more alert and attentive after eating chocolate with 60 percent cacao content. Research shows that blood pressure is lower in daily chocolate eaters. A supplement of cocoa gives an almost immediate drop in blood pressure (both diastolic and systolic) to both people with normal blood pressure and those with high blood pressure. They’re not nearly as tasty, but cocoa supplements offer an easy way to gain benefits without calories. Harvard University researcher Eric Feigl-Ding, PhD, cautioned that participants in a recent study received up to 500 milligrams of flavonols a day. That’s equivalent to at least eight dark chocolate bars. TFL SELECTED SOURCES “The Acute Electrocortical and Blood Pressure Effects of Chocolate” by M. Montopoli et al., NeuroRegulation, 2015 “Beneficial Effects of Chocolate on Cardiovascular Health” by M. Gomez-Juaristi et al., Nutr Hosp, 3–4/11 “Dark Chocolate Intake Buffers Stress Reactivity in Humans,” J Am Coll Cardiol, 6/14 “Cocoa Flavonol Consumption Improves Cognitive Function, Blood Pressure Control, and Metabolic Profile in Elderly Subjects . . .” by D. Mastroiacovo et al., Am J Clin Nutr, 3/15 “Eat Dark Chocolate to Beat the Midday Slump, NAU Study Says,” Northern Arizona University, 5/12/15 “Habitual Chocolate Consumption and Risk of Cardiovascular Disease . . .” by C.S. Kwok et al., Heart, 8/15 “Heart Health Benefits of Chocolate: Is Chocolate Good for Your Heart?” Cleveland Clinic, http://my.clevelandclinic.org, 1/12 “High-Cocoa Polyphenol Chocolate Improves Blood Pressure in Patients with Diabetes and Hypertension” by A. Rostami et al., ARYA Atheroscler, 1/15 “Nutraceuticals for Blood Pressure Control” by C.R. Sirtori et al., Ann Med, 9/15 “The Story of Chocolate,” National Confectioners Association’s Chocolate Council, www.TheStoryofChocolate.com

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BY LISA PETTY

DANCE WITH YOUR HORMONES IN PREVENTIVE HEALTH CIRCLES, “BALANCE” IS A POPULAR BUZZWORD: WE ARE ENCOURAGED TO FIND EQUILIBRIUM BETWEEN ACTIVITY AND REST, BETWEEN EXCITEMENT AND CALM, BETWEEN YIN AND YANG—ALL OF WHICH ARE STATES THAT CAN BE CONSIDERED EQUAL BUT OPPOSITE. As women, we are also told to aspire to hormonal balance. While the idea has appeal, in truth, hormone homeostasis isn t a simple black-and-white scenario. Instead, our hormones weave in and out in an ongoing, interrelated, rhythmic process that is much like a dance.

KNOW YOUR DANCE PARTNERS

Hormones are chemical messengers that control your inner environment. You ve likely heard of the female hormones that orchestrate your puberty, your monthly cycle, and then menopause. Of course, this group of sex hormones doesn t act in isolation. Instead, they also dance with hormones that have nothing to do with being female, including the ones responsible for your mood, your appetite, your weight, and how you cope with stress, as well as what time you get sleepy and when you wake up in the morning.

A HEALTHY START

Your body creates hormones from lipids, amino acids, and peptides. Like most things, the quality of the finished product depends on the quality of raw materials. Up to 25 percent of American women age 55 and older are deficient in protein. Our bodies break down protein into the various amino acids we need to make hormones. Be sure to eat .37 grams of protein per pound of body weight daily. Healthy sources include lean meat, poultry, and fish, as well as

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quinoa, amaranth, and legumes. Many of our hormones, including estrogen, testosterone, and cortisol, are derived from cholesterol. Cholesterol is made primarily in the liver. To support healthy cholesterol, enjoy monounsaturated fat from olive oil, avocados, and most nuts. Polyunsaturated fats are essential fats, meaning that your body can t synthesize them from other components and therefore they must be eaten. The best source of these fats is deep-water fatty fish like sardines and salmon. If you don t eat this type of fish several times weekly, include at least 1,000 milligrams (mg) EPA and DHA from fish oil in your daily meal plan. Also consume lignan-rich foods like ground flaxseed, vegetables, fruits, and whole-grain products to support healthy insulin metabolism. Brassica vegetables (broccoli, Brussels sprouts) help metabolize toxic estrogens and are associated with lower incidence of cancer.

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Most women anticiWEIGHT NOT pate gaining extra fat to fill out curves at Long-term yoga pracpuberty, and again tice is associated with during pregnancy to a decrease in BMI support a baby. As and waist circumfera woman ages, she also gains weight. ence in overweight Researchers have women. Other studies started to investigate show that Chinese whether this weight herbal medicine and gain is simply the result of aging or acupuncture are more whether it s connected effective than lifestyle with menopause. The modification for reducanswer? Both. ing body weight. As she ages, a woman requires fewer calories and more activity to maintain her body mass index (BMI). Then, when her estrogen levels drop as she approaches the end of fertility, abdominal fat begins to accumulate. Abdominal fat can also be considered an endocrine (hormone) gland as it produces adipokines, which are associated with metabolic diseases including insulin resistance. Realizing that one s pants suddenly won t zip is hardly a peaceful scenario, yet women on the perimenopausal pathway (which starts at about age 35) would be wise not to get too stressed about it. Stress-induced cortisol secretion may also contribute to abdominal fat accumulation, especially for lean women. Researchers also found that women with a high waist to hip ratio (WHR) in their study secreted significantly

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more of the stress hormone cortisol during stress tests than women with low WHR, whether or not the women were lean. Other researchers show that chronic stress plus a high-sugar/ high-fat diet promotes abdominal weight gain more than diet alone.

HORMONES, SLEEP & WEIGHT

Unfortunately, insomnia is a common symptom of PMS and menopause. Hot flashes and night sweats can also impair sleep. But the hormone effect doesn t end there. Short sleep is also associated with high levels of ghrelin (otherwise known as the hunger hormone) along with low levels of leptin (which is the hormone that tells your brain you ve had enough to eat). In other words, a bad night of sleep will make you eat more the next day, and you re likely to choose the fatty and carbohydrate-laden foods that lead to weight gain. In circular fashion, weight gain is an independent risk factor for developing sleep problems. You get sleepy in response to the hormone melatonin, which is secreted by your pineal gland. This hormone also tends to decrease with age. Research supports the use of supplemental melatonin to improve sleep. Valerian root is an herbal option with a mild sedative effect that can help you relax into slumber.

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HOT FLASHES & TEMPER FLARES

Unpleasant symptoms can ruin sleep and make for unpleasant days as well. Chaste tree berry (vitex) extract works by binding to dopamine receptors, which increases progesterone production in the second half of the menstrual cycle and eases PMS symptoms. Black cohosh is particularly helpful for turning down the heat on hot flashes. For premenstrual breast pain, research supports the use of evening primrose oil. To support the liver in metabolizing estrogens, consider supplementing with indole-3-carbinol, which is the active ingredient in brassica vegetables. Now all you need is a comfortable pair of dancing shoes! TFL SELECTED SOURCES “Adipokines Mediate Inflammation and Insulin Resistance” by K. Hyokjoon and J.E. Pessin, Front Endocrinol, 6/12/13 “Chronic Stress Increases Vulnerability to Diet-Related Abdominal Fat, Oxidative Stress, and Metabolic Risk” by K. Aschbacher et al., Psychoneuroendocrinology, 8/14 “The Effect of Melatonin Supplementation on the Quality of Sleep and Weight Status in Postmenopausal Women” by E. Walecka-Kapica et al., Prz Menopauzalny, 2014 “Impact of a Lignan-Rich Diet on Adiposity and Insulin Sensitivity in Post-Menopausal Women” by A.S. Morisset et al., British Journal of Nutrition, 2009 “The Impact of Obesity and Weight Gain on Development of Sleep Problems in a Population-Based Sample” by A. Pairn et al., Sleep Medicine, 5/15 “Modulation of Carcinogen Metabolizing Cytochromes P450 in Rat Liver and Kidney by Cabbage and Sauerkraut Juices: Comparison with the Effects of Indole-3-Carbinol . . .” by H. Szaefer et al., Phytother Res, 12/15/11 “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index” by S. Taheri et al., PLoS Med, 12/04 “Stress and Body Shape: Stress-Induced Cortisol Secretion Is Consistently Greater Among Women with Central Fat” by E.S. Epel et al., Psychosom Med, 9-10/2000 “A Systematic Review on Use of Chinese Medicine and Acupuncture for Treatment of Obesity” by Y. Sui et al., Obes Rev, 5/12 “Women’s Health Series: Herbs of Special Interest to Women” by M.L. Hardy, J Am Pharm Assoc, 2000

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

For over 20 years, Irwin Naturals has formulated “best-in-class” supplements for women that address a wide spectrum of health needs. Our extensive line uses an all liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. Check out some of the latest additions to our family of products below and if you are not yet familiar with the entire breadth of this amazing health conscious brand, then check us out at www.IrwinNaturals.com and put yourself on the path to better health.

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

MISSING MAGNESIUM

MOST AMERICANS DON’T GET ENOUGH OF THIS MINERAL . . . WHY SHOULD YOU CARE? WHILE AMERICANS USED TO CONSUME ABOUT 500 MILLIGRAMS (MG) OF MAGNESIUM THROUGH THEIR DAILY DIETS A CENTURY AGO, TODAY’S IS NOT EVEN HALF THAT. AND YEAR AFTER YEAR, AVERAGE MAGNESIUM INTAKE KEEPS DECREASING. This means that pretty much everyone falls short of optimal when it comes to magnesium. Supplements can help make up the dietary shortfall. What benefits can you expect from this often overlooked mineral?

help your heart

For Your Heart: Magnesium regulates blood pressure while lowering your risk of heart attack and stroke. In fact, it’s becoming clear that many people on the path to having hypertension (that is, those with “prehypertension”) come up short with magnesium. A large body of research all tells the same story: Supplementing with magnesium has a modest but clinically significant blood pressure–lowering effect. To Kick Out Migraines: If headaches (particularly migraines) make a regular appearance in your life, then it’s worth paying attention to your magnesium intake. Up to half of those who routinely experience migraines come up short in magnesium, which is why some experts recommend that all migraine sufferers try supplementing with magnesium to see if it eases their pain. For PMS Relief: Taking oral contraceptives tends to lower the body’s magnesium levels. This is problematic since inadequate magnesium levels are linked to worse PMS symptoms. In fact, when menstruating women are tracked for a few cycles, researchers find that women with lower magnesium levels are more likely to experience anxiety, depression, nausea, and constipation around the time of their period. To Ease Anxiety: It seems this mineral can relax the mind. This is particularly

manage migraines

relieve PMS

interesting for teen populations, since higher magnesium intakes are linked to less depression and anxiety in this vulnerable group.

Final Tips Taking too much magnesium can sometimes be a cause of diarrhea, bloating, or gas. Sensitive individuals may develop loose stools after taking as little as 350 to 500 mg of a magnesium supplement. Taking small amounts more frequently can help. When shopping for a magnesium supplement, you’ll notice that this mineral comes in several different forms. Magnesium oxide is quite common and carries a lower price tag, but it’s harder to digest and can have a laxative effect in some people. Magnesium citrate is generally better absorbed and is less likely to cause loose bowels, especially if you divide your doses throughout the day. TFL SELECTED SOURCES “Dietary Magnesium Intake and Risk of Stroke: a Meta-analysis of Prospective Studies” by S.C. Larsson and A. Wolk, Am J Clin Nutr, 2/12 “Effect of Magnesium Supplementation on Blood Pressure: a Meta-analysis” by L. Kass et al., Eur J Clin Nutr, 4/12 “Low Dietary Intake of Magnesium Is Associated with Increased Externalising Behaviours in Adolescents” by L.J. Black et al., Public Health Nutr, 7/15 “Oral Contraceptives and Changes in Nutritional Requirements” by M. Palmery et al., Eur Rev Med Pharmacol Sci, 7/13 “Prevalence of Prehypertension in Mexico and Its Association with Hypomagnesemia” by M. Rodriguez-Ramirez, Am J Hypertens, 1/23/15 “Seric Ion Level and Its Relationship with the Symptoms of Premenstrual Syndrome in Young Women” by L.A. dos Santos et al., Nutr Hosp, 11/1/13 “Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated?” by A. Rosanoff et al., Nutr Rev, 3/12 “Why All Migraine Patients Should Be Treated with Magnesium” by A. Mauskop and J. Varughese, J Neural Transm, 5/12

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

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Only Ester-C® gives you all of these benefits: • Clinically studied to stay in white blood cells longer than regular vitamin C^ • Patented formula with 24/7 immune support*‡ • Non-acidic so it’s gentle on the stomach • Once daily Ester-C® Capsules, Tablets or Delicious Orange Eff ervescent. Available at health, natural food and vitamin specialty stores.

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, Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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Learn more at AmericanHealthUS.com ©2015 American Health Inc.

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NATURAL BEAUTY B Y B R I T TA N Y N E D D O

EXPLORE YOUR AYURVEDIC BEAUTY LEARN WHAT SKIN-CARE ROUTINE WORKS FOR YOUR DOSHA ACCORDING TO THE PHILOSOPHY OF AYURVEDA, EACH INDIVIDUAL’S CONSTITUTION (BODY TYPE) IS A UNIQUE COMBINATION OF THREE FORCES KNOWN AS DOSHAS. TWO OF THE DOSHAS TEND TO BE DOMINANT IN EACH INDIVIDUAL (FOR EXAMPLE, YOU MIGHT HAVE A VATA-PITTA CONSTITUTION) AND DESCRIBE WHAT THAT PERSON IS LIKE PHYSICALLY, MENTALLY, AND EMOTIONALLY. Physically, a vata, or air-dominant individual, is like air, having cold, dry, brittle skin. A pitta (fire) person is warm to the touch and has sensitive, combination skin. Kapha, or water-dominant individuals, have thick, oily skin. An individual should discover her dosha and then select skin-care products matched to her most dominant body type. “One size fits all” has no place in Ayurvedic philosophy.

If You’re a Vata The recommended skin-cleansing regimen for vata types needs to be gentle, mild exfoliation that is followed by hydration and application of healing oils. Vata individuals should make use of warm and calming oils as they help to soften and relieve dry skin. An extremely beneficial oil for vata skin, one favored by Ayurvedic doctors, is sesame oil. This oil is the most useful because it is unctuous, insulating, and hydrating. Preferred essential oils to be used with a sesame base oil can be sandalwood, petitgrain, or lemongrass.

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Vata types can help keep their skin healthy by adopting lifestyle plans that include drinking plenty of fluids to keep the body and skin hydrated. They should eat warm, moist foods, especially between the months of October and April.

What’s Your Dosha? Vata Gets cold easily; thin build; dry skin; active

Pretty in Pitta Pitta skin tends to be sensitive, so cleansing products should have minimal additives yet be abrasive enough to cleanse excess oils. Pitta individuals tend to do well with cooling and soothing base oils—especially coconut oil—which is light, unctuous, and cooling. It can relieve heat-inducing problems caused by burns and rashes and improves skin texture as it is absorbed. Pair base oil with rose otto, peppermint, or geranium essential oil. To maintain healthy skin, pittas should avoid activities with heating qualities, such as spending prolonged periods in the sun.

Cleansing for Kaphas Kapha skin tends to be well hydrated but oily when out of balance. A cleansing regimen must include regular use of scrubs or loofah to cleanse and stimulate the skin. Kaphadominant individuals should use warming and stimulating base oils such as mustard and almond oil. Mustard oil is unctuous, bitter, pungent, and heating. Compatible essential oils should be warming and stimulating: Cinnamon, cumin, and rosemary work well. Kapha types should minimize cold or heavy foods and exercise daily. When it comes to searching for the right body care product, the first step you must take is embracing the uniqueness in you. TFL

Pitta Warm to the touch; sensitive to sunlight; has combination skin with freckles and moles; competitive

Kapha Thick and oily skin; large build; laid-back personality

To find out more, take the full test on websites such as www.NaturesFormulary.com.

SELECTED SOURCES The Encyclopedia of Ayurvedic Massage by John Douillard, DC, CAP ($25, North Atlantic Books, 2004) The Encyclopedia of Essential Oils by Julia Lawless ($18.95, Conari Press, 2013) “Massage Oils” by H. Johari, Ayurvedic Massage, 1996

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GLUTEN FREE FOCUS B Y TA S T E F O R L I F E S TA F F

BROWNIE BAKE-OFF BAKING MIXES THAT CAN DE-STRESS YOUR HOLIDAYS Welcome to our gluten-free brownie bake-off! We’ve tried out brownie mixes from several prominent gluten free manufacturers and report our results here. The holidays can be tough for those who eat gluten free. Making these brownies for holiday get-togethers makes life easier . . . and yummier. Meet the contenders.

Pamela’s Chocolate Brownie Mix

Enjoy Life Brownie Mix with Ancient Grain

Living Now Chocolate Fudge Brownie Mix

Allergen report: Gluten free, milk free.

Allergen report: Gluten free, milk free, nut free, soy free.

Allergen report: Gluten free, dairy free, soy free, nut free.

Bake time: 18 minutes

Bake time: 30-40 minutes

Bake time: 35 minutes

Servings: 16

Servings: 14

Servings: 13

Calories: 190 per brownie

Calories: 130 per brownie

Calories: 140 per brownie

Sugars: 10 grams (g)

Sugars: 14 g

Sugars: 18 g

Total fat: 1.5 g

Total fat: 2 g

Total fat: 1 g

Tasting notes: These fudgy brownies contain organic chocolate chunks and are a chocoholic’s dream with a good cocoa flavor. Slightly granular texture.

Tasting notes: These brownies with chocolate chips are moist and flavorful, and offer a delightful texture somewhere between cakey and fudgy.

Tasting notes: Each person who tried these brownies swore they could eat a whole pan! With their rich chocolate taste and real brownie texture, these brownies don’t feel like a substitute at all.

Bonus points: In addition to the original recipe that we followed, Pamela’s offers recipe variations on its packaging, including Butter Recipe, Cake-Like Brownies, Fudgiest Brownie, and Oil-Free Brownie.

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Bonus points: Uses flour made from teff, an ancient grain. Mix is developed with probiotics and also offers 5 grams of protein per brownie. Non-GMO Project Verified.

Bonus Points: USDA Organic.

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Let’s have some FUN. What type of cheese are you?

Like free stuff ? Winning?

Curious about the hottest topics in the natural and organic industry?

Need a laugh or a smile?

Which tea should you be drinking? Which essential oil are you? You’ve got questions, and we’ve got the answers! Visit tasteforlife.com/tools/quizzes and learn more about yourself.

Our new Trendspotting blog takes an entertaining look at the issues on everyone’s mind. We’ve covered healthy Halloween alternatives and No-Shave November. Tune in to find out what’s up in December!

Visit tasteforlife.com/giveaway-wednesday, and enter to win a prize package of wonderful natural and organic products. Enter as many times as you’d like, and visit every Wednesday for a new giveaway.

Our Words for Life are created to give you that little bit of joy, fun, or laughter that helps make each day better. Visit tasteforlife.com/words-for-life.

And learn something while you’re at it. At tasteforlife.com, we offer articles that help you lead a more natural and healthy lifestyle. Our content covers everything from brain health to natural beauty to helpful supplements and thousands of tasty recipes!

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ESSENTIALS AWARD WINNER 2015

IMMUNITY ESSENTIALS

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We’re all looking for that edge, that trick, a way to defeat winter ills before they even make it to our doorstep. While there’s no silver bullet (that we know of), there’s plenty of research supporting use of several ingredients commonly found in natural

Find the winners online and learn more at TasteforLife.com/immunity-essentials

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immune-boosting products. In addition to the vitamin C our mothers always had us take, they include elderberry, zinc, curcumin, medicinal mushrooms, and even probiotics. Read on to find innovative and reliable products made with that research in mind.

ELDERBERRY Dr. Dünner Sambu Guard With elderberry, echinacea, and vitamin C, this tasty syrup should send cold and flu germs running. Nature’s Answer Sambucus Immune Concentrated levels of go-to immunity ingredients including elderberry extract, echinacea, zinc, and vitamin C. Nature’s Way Umcka Elderberry Intensive Cold + Flu combines time-tested homeopathy and elderberry extract to ease the discomfort of seasonal illnesses.

CURCUMIN Gaia Turmeric Supreme Immune A.S.A.P. offers traditional immunity herbs in a base of curcumins, which may stimulate production of proteins that support immune cells. Terry Naturally CuraMed effervescent tablets. Often used for pain, CuraMed contains a bioavailable curcumin, a substance shown to support immune health and fight inflammation, here in drinkable form.

VITAMINS Garden of Life mykind Organics Vitamin C spray (cherrytangerine flavor) A delicious way to carry this essential immunity vitamin with you wherever you go. Hero Yummi Bears Organics Immunity Health has vitamins A, B6, C, E, folic acid, and zinc to support immune health with an appealing, organic gummy. Nordic Naturals Vitamin C Gummies are a yummy way to boost resistance in kids and adults. Nordic Gummies are also available in Vitamin D, another immune booster.

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MUSHROOMS+

PROBIOTICS

American Biosciences ImmPowerD3 Vitamin D3, an important immunity regulator, combines with AHCC for a one-two punch against winter ills. Bluebonnet MaitakeGold Mushroom Extract is a traditional remedy made modern, a capsule that can help boost production of immune cells. Mushroom Wisdom Maitake D-Fraction PRO 4X supports a healthy immune response in a professional-strength drop. Quality of Life AHCC Immune Support Studies have found this cultured medicinal mushroom supports the activity of natural killer cells and other cells that are key to immunity. Wakunaga of America Moducare CF Seasonal Immune Formula’s vitamin C, maritime pine sterols, mushrooms, aged garlic extract, and other herbs make for a potent winter-wellness defense.

American Health Chewable Acidophilus and Bifidum supports gut health, which is vital to immunity, with a convenient, fruity-tasting chewable. Renew Life Ultimate Flora Probiotic Fizzy Drink When pills can be hard to swallow, a fruity, raspberry-lemonade drink can deliver immune-boosting cultures much more easily.

SYMPTOM RELIEF

SPECIALTY Acure Day Cream With so much of the body’s immune protection based in the skin, it makes sense to keep it healthy. With white horehound stem cells, resveratrol probiotic, and olive leaf extract. Boiron Oscillococcinum is a perfect product to have in your family’s medicine cabinet BEFORE anyone gets sick. A great “gateway” homeopathic remedy for those who haven’t tried them. Dr. King’s Multi-Strain Flu Relief provides a blend of homeopathic remedies for common cold and flu symptoms in a handy oral spray. Himalaya ImmunoCare blends traditional medicinal herbs including amla, an Indian fruit traditionally used to fortify the immune system, shown in studies to promote respiratory and immune health. Quantum Health SuperLysine+ Immune System People with cold sores know how lysine can help; add vitamin C, garlic, echinacea, and propolis and you’ve got an all-purpose immunity blend. Reserveage Resveratrol Touted as prevention for age-related maladies, resveratrol accomplishes this by boosting cell production and fighting free radicals. A dose of the powerful antioxidant quercetin rounds it out. Terry Naturally Propolis Extract Propolis, a tree resin bees use to protect and seal their hives, appears to defend our cells against bacteria and viruses.

Barlean’s Olive Leaf Complex Throat Spray soothes the throat while boosting the immune system with super-high antioxidant levels. Hyalogic Dry Nose What a good idea: hyaluronic acid for the nasal passages. HA attracts moisture to the skin, and grapefruit seed extract is a potential antimicrobial. Naturade Non-Medicated Nasal Spray Saline & Aloe moisturizes the sinuses and nasal passages with sea salt, aloe, and herbs. Safe for kids. Olbas Cough Syrup combines Olbas’ proprietary blend of essential oils with herbs like thyme and licorice and wildflower honey for greattasting comfort.

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natural picks don’t miss these products!

More Power to Your Gut

Renew Life Formulas Ultimate Flora Probiotic helps restore your digestive balance and support your immune health with 50 billion live cultures to help you feel lighter, more energized, and happier. www.RenewLife.com

For more great natural produc ts, visit www.Tastefor Life.com/ hot-products.

Organic Vitamins

Go organic with Rainbow Light, the most trusted natural vitamin brand. Superfoods plus plant enzymes and probiotics enhance nutrient absorption and digestion. www.RainbowLight.com

Men’s Health

Nutritional Support for Kids

Ester-C kidstiks multivitamin/mineral powder drink mix supports children’s immune health and provides the nutritional support growing bodies need. Vegetarian, non-GMO, and free of gluten, wheat, and dairy. www.AmericanHealthUS.com

Stress Reduction

Now Foods Rhodiola 500 mg is an herbal supplement with adaptogenic benefits and may help to support the body’s capacity to adapt to stressful conditions. 888-669-3663 www.NowFoods.com

Wakunaga of America’s Lucky 7 Men’s Performance Formula is a uniquely effective combination of herbs and nutrients specifically formulated to enhance a man’s sexual health and desire. 800-421-2998 www.Kyolic.com

Kosher-Certified Fish Oil

Introducing Bluebonnet’s Natural Omega-3 Kosher Fish Oil Vegetarian Softgels. This kosher-certified omega-3 formula provides essential fatty acids from wild-caught fish sustainably sourced from the pristine waters off the coast of Peru. www.BlueBonnetNutrition.com

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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HEALTHY KIDS B Y LY N N T R Y B A

NEW KIT FOR MOMS MAIL-IN KIT FOCUSES ON HEALTH OF BREAST MILK WHEN IT COMES TO THEIR HEALTH, MANY AMERICANS BELIEVE KNOWLEDGE IS POWER. THIS HELPS EXPLAIN WHY HEALTH SCREENING KITS THAT CAN BE DONE AT HOME ARE SKYROCKETING IN POPULARITY. Worldwide, kit sales are expected to reach $24.2 billion by 2017, according to BCC Research. There are kits for determining cholesterol and blood glucose levels as well as detecting colon cancer and HIV status, among many other options. And now, new moms can find out how nutritious their breast milk is. Based in Virginia, Happy Vitals helps breastfeeding mothers determine the quality of the nutrition their infants are receiving. The cofounders, a husband-and-wife team, realized the need for such a product two years ago when their son was born. “Parents have no idea what nutrition their baby is getting,” explains Eric Feigl-Ding, PhD, an epidemiologist, nutritionist, and faculty member at Harvard T.H. Chan School of Public Health. At pediatrician visits, baby health information focuses on weight, length, and head circumference. If the baby is deficient in a nutrient, that wouldn’t be caught for several months, says Dr. Feigl-Ding. This didn’t sit well with Dr. Feigl-Ding or his wife, Andrea FeiglDing, who received her PhD in Global Population and Reproductive Health from Harvard, and is a health economist and global health scientist at the Harvard T.H. Chan School of Public Health. Happy Vitals offers three breast milk test kits that can be sent for lab analysis. The basic package tests to see if breast milk contains enough fats and proteins to sustain healthy growth. The standard package offers the same fat, protein, lactose, glucose, and calorie density testing offered in the basic package but also tests to see if the milk is passing along enough vitamins and immunity protection in the form of key antibodies. It also analyzes the level of stress hormones the mother is passing along to her child. Cortisol, a stress hormone, can impact infant development. The plus package includes the same items as the standard package and tests additional vitamins. “The mission of our company is not to sell tests,” says Dr. Eric FeiglDing. “It’s to help parents educate themselves about their baby’s health and how to optimize it.” Happy Vitals also sells kits that test fingernail samples for levels of heavy metals, including lead, mercury, arsenic, and cadmium. Parents who buy a kit can participate in a landmark nationwide study focused on children’s health. The study will use the data collected from families to determine links between early deficiencies and toxin exposure to the development of diseases such as autism. A portion of all proceeds from Happy Vitals kit sales will go toward the Happy Children’s Health Study. To learn more, visit www.HappyVitals.com. SELECTED SOURCES “Do-It-Yourself Health Screening Tests That Are Worth the Money,” www.ConsumerReports.org, 8/11/15 Personal communication: Eric Feigl-Ding, 10/15

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B Y E VA M I L O T T E

Sweet Baking It’s the holiday season: a time when many a healthy eater finds herself tempted by all the cakes, pies, cookies, and candies that inevitably appear. Instead of mindlessly indulging in desserts full of cane sugar, try these recipes that take advantage of alternative sweeteners such as maple syrup, stevia, and brown rice syrup.

B E R R IE S WITH CA R A M E LIZ E D C R EA M From I Quit Sugar by Sarah Wilson ($25, Clarkson Potter, 2013)

15 minutes prep time ■ serves 6

GnV 2 9 2 2 1 3

pt blueberries, blackberries, and/or raspberries oz mascarpone Tbsp sour cream Tbsp heavy cream large egg, plus 1 egg white Tbsp granulated stevia Seeds from 1 vanilla bean Pinch of salt

1. Put oven rack in middle or lower half of oven. Preheat broiler. 2. Put berries in a pie dish or casserole dish. 3. Whisk together remaining ingredients in a bowl until completely smooth and pour over berries. 4. Put dish under broiler and cook for 5 to 10 minutes, until topping is just browned and caramelized. Serve immediately. Per serving: 283 Calories, 6 g Protein, 15 g Carbohydrates, 2 g Fiber, 24 g Total fat (13 g sat, 1 g mono), 98 mg Sodium, ★★ Vitamin K, ★ Vitamin B2 (riboflavin), C, Manganese

Find a recipe for Lemon-Almond Drop Cookies at TasteforLife.com/dropcookies

tasteforlife.com

www.

© MARIJA IVKOVIC

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continued from page 42

C R A NBER RY, CLE ME NTI NE, AND M A PLE C LA FOUTIS From Maple by Katie Webster ($22.95, Quirk Books, 2015)

55 minutes prep time ■ serves 8

nV About 1 Tbsp unsalted butter, softened for greasing plate 3 large eggs 1 c dark maple syrup O c nonfat milk K c flour 2 Tbsp unsalted butter, melted 1 Tbsp clementine zest 1 tsp vanilla extract 1 c fresh cranberries 2 clementines, segmented 1. Preheat oven to 350°. Grease a 9-inch deep-dish pie plate with 1 tablespoon butter. 2. In a blender, purée eggs, syrup, milk, flour, the 2 tablespoons of butter, zest, and extract for about 15 seconds, until smooth. 3. Pour batter into prepared pie dish. Scatter cranberries on batter. Arrange clementine segments over top. Bake for 38 to 45 minutes, until clafoutis is puffed and cranberries have burst. Serve warm. Kitchen Note: Don’t be surprised when this far-from-traditional clafoutis threatens to puff out of its pan. It won’t, and it’ll quickly fall back into place as it cools. Per serving: 224 Calories, 4 g Protein, 38 g Carbohydrates, 1 g Fiber, 6 g Total fat (3 g sat, 2 g mono), 40 mg Sodium, ★★★★★ Manganese, ★★ Zinc, ★ Vitamin A, B2 (riboflavin), B12, Biotin, C, Iodine, Phosphorus, Selenium

© Rod Luey - Fotolia.com

When it comes to Healthy Digestion… Benefit from some Extra Help.

*

Pass the Papaya! When your favorite foods leave your digestive tract feeling like it has one too many twists in it, smooth out the road with Chewable Papaya Enzyme from American Health®.* Papaya Enzyme naturally aids in the breakdown of food into the component nutrients our bodies need, whether it’s protein for muscles, fat for fuel, or carbohydrates for energy.* So go ahead and give your digestion some well-deserved help from the perfect “after meal” supplement ®... 100% Natural Papaya Enzyme from American Health!* Available at health, natural food and vitamin specialty stores.

*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. ©2015 American Health, Inc. 15-AH-1167

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© MARIJA IVKOVIC

A LM ON D B UTTE R B A R K From I Quit Sugar by Sarah Wilson ($25, Clarkson Potter, 2013)

30 minutes prep time ■ makes 12 to 15 shards

dGV L N 2 2

c coconut oil, melted c almond butter, slightly warmed or melted Tbsp unsweetened coconut flakes tsp gluten-free brown rice syrup Pinch of rock salt, ground Handful of cacao nibs or dark (85% cacao) chocolate shavings

1. Line a baking pan with baking paper. 2. Combine coconut oil, almond butter, coconut flakes, and brown rice syrup in a bowl. Spread on pan and sprinkle with salt and cacao nibs. 3. Freeze for about 20 minutes. Snap into shards. 4. Store in an airtight container in the fridge (the shards will melt if left out at room temperature). Variation: If you don’t have any almond butter, make some by combining 5 tablespoons softened butter and L cup almond meal, hempseed meal, or other nut meal. Per serving (serving size: 1 shard): 91 Calories, 1 g Protein, 4 g Carbohydrates, 1 g Fiber, 9 g Total fat (5 g sat, 2 g mono, 1 g poly), 41 mg Sodium, ★ Vitamin E

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WEIGHING IN B Y TA S T E F O R L I F E S TA F F

BLOAT BUSTERS SUPPLEMENTS THAT SUPPORT DIGESTION DO YOU LOOK FORWARD TO THAT MOMENT AFTER WORK WHEN YOU CAN PUT ON YOUR COMFY PANTS? DO YOU WISH YOU COULD WEAR YOGA PANTS TO WORK EVERY DAY? You’re not alone. Bloating is a common symptom of food intolerances—which affect at least 45 percent of the American population. Other common symptoms include gas cramps, heartburn, headaches, irritability, and nervousness. Antony J. Haynes and Antoinette Savill, authors of The Food Intolerance Bible, also blame poor digestion on low intestinal immunity, leaky gut, stress, “bad” bacteria, food additives, preservatives, and antibiotics. While a food allergy is an immune response that occurs in reaction to certain foods (and can be life threatening), an intolerance refers to our inability to digest a certain food (such as milk) due in part to digestive enzymes. Enzymes are tiny proteins the body uses for many functions, including digestion. Unfortunately, after age 40, our natural production of them decreases by 20 to 30 percent. If you’ve noticed your bloating worsening as you age, that could be the issue. Fortunately, many supplements can help get your gut back on track.

Digestive Help Fresh produce is a great source of enzymes, as are fermented and cultured foods. To ensure an enzyme supplement meets your needs, look at the labels to see which enzymes are included. For help digesting proteins, consider bromelain (pineapple) or papain (green papaya). Cellulase digests fiber. Amylase and invertase are good for carbs (invertase is especially good for sugars such as sucrose). Lactase helps digest milk sugar, also known as lactose. Lipase digests fats.

Pre- & Probiotics Probiotics promote the growth of beneficial bacteria in the digestive and intestinal tract. They also boost the absorption of nutrients. Look for probiotic supplements that contain Lactobacillus acidophilus and Bifidobacteria strains. You might also consider prebiotics— carbohydrates that act as food for good bacteria. Prebiotics and probiotics can also be found in certain fermented foods, such as yogurts and kefirs.

46 tasteforlife

Did you know? Approximately 70 percent of adults cannot digest lactose.

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Support your child’s immune system* with immunables® a year-round immunobiotic with researched dual probiotic strains. Available in convenient sugar-free powder that’s mixed into drinks and foods or taken directly.

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


continued from page 46

Fiber Up Insufficient fiber consumption is another key cause of problematic digestive issues. Women under 50 need 25 grams per day; 21 grams if they’re over 50. Men under age 50 need 38 grams, and 30 grams if older than 50. If you’re not getting enough fiber from your diet—and few of us are—consider supplementing with psyllium, chia, oat bran, sprouted seeds, or flax. Chia is a high-fiber, wholegrain food that contains up to 11 grams of fiber per ounce; psyllium husks offer 71 grams of soluble fiber per 100 grams of psyllium. Flaxseed is a great source of both soluble and insoluble fiber.

Sugar’s Not Your Friend “Too much sugar creates gut problems like bloating, indigestion and gas, as well as brain fog, depression, and fatigue,” says Jacob Teitelbaum, MD, author of

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Quick Tip

The Complete Digestion starts in the mouth, Guide to Beating so take your time chewing. Your saliva secretes enzymes that Sugar Addiction. help begin the digestive process. Consuming too much sugar can encourage the growth of unfriendly bacteria in the digestive system. Limiting sugar consumption can improve overall gut health and help you to avoid not only gas and bloating, but also serious health challenges like obesity, Type 2 diabetes, heart disease, and stroke. TFL SELECTED SOURCES “The Benefits of Flaxseed” by Elaine Magee; “IBS Relief From Soluble Fiber” by Daniel J. DeNoon; “The Truth About Chia” by Kathleen M. Zelman, www.WebMD.com “Chart of High-Fiber Foods”; “Dietary Fiber: Essential for a Healthy Diet” by Mayo Clinic staff, www.MayoClinic.com “Digestive Enzymes: Help or Hype?” by Tamara Duker Freuman, US News & World Report, 4/23/13 “Food Allergy Facts and Statistics for the US,” Food Allergy Research & Education, www.FoodAllergy.org

10/15/15 10/8/15 11:34 12:57 AM PM

11/10/15 1:57 PM


HEALTHY FAMILY BY JANE EKLUND

MOO-VE OVER, MILK! ALTERNATIVES ABOUND DOES SOMEONE IN YOUR FAMILY HAVE DAIRY ALLERGIES OR SENSITIVITIES? ARE YOU TRYING TO REDUCE OR ELIMINATE DAIRY PRODUCTS FROM YOUR DIET? OR ARE YOU JUST IN THE MOOD TO TRY SOMETHING NEW? If you’re seeking a nonmilk product for drinking, pouring over cereal, or to use as a nondairy substitute for cooking and baking, you won’t have any trouble finding several on your grocer’s shelves. But how do you know which to choose? Flavor is an important element, of course, and you and your family may want to hold taste tests to see which ones you all prefer. But there are other factors to keep in mind as well, including nutritional value, possible contraindicators (you don’t want to replace one allergen with another, for example), and how particular milk alternatives stand up to baking. Here’s the lowdown on some of the most popular products. SELECTED SOURCES “Choosing the Right Milk for You,” www.ConsumerReports.org, 8/14 “How Almonds Became a Scapegoat for California’s Drought,” www.NPR.org, 4/16/15 “Taste Test: Dairy-Free Milk Alternatives” by Dana Angelo White, Healthy Eats, Food Network, 3/2/11 “Top 10 Alternatives to Cow’s Milk” by Ruth Styles, www.theEcologist.com, 4/13/11 “Which Milk for What Recipe?” by Rhea Parsons, www.OneGreenPlanet. org, 2/16/15 “Which Milk Is Right for You?” by Kerry Torrens, www. BBCGoodFood.com, 3/25/15

did you know? 21 percent of Americans use milk alternatives. SOURCE: Mintel

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Nutrition

Taste/texture

Suggested uses Notes

Soymilk

Per 8-ounce glass, low-fat plain: 60 to 90 calories; 4 to 6 grams (g) protein; 1.5 to 2 g fat; 20 to 45 percent recommended daily calcium intake.

Distinctive soy flavor with a bit of an aftertaste; consistency and color compare to cow’s milk.

Baking; lightening coffee or tea.

Many brands made from genetically modified seeds, so choose Certified Organic or Non-GMO Verified soymilk. Soy allergies and intolerances tend to be common.

Almond Milk

Per 8-ounce glass, unsweetened plain: 30 to 50 calories; up to 1 g protein; 2 to 2.5 g fat; 30 to 45 percent recommended daily calcium intake.

Pleasant almond flavor with a hint of sweetness; drinkable, creamy consistency.

Adding to hot drinks, especially coffee; soups, pancake batter, and over cereal.

Not for consumption by people with nut allergies. High in vitamin E. The debate is still on over what has been called excess water use in growing almonds in drought-stricken California, with some calling the nut a scapegoat that draws attention away from the complexity of the issue—and noting that other crops require even more water.

Coconut Milk

Per 8-ounce glass, unsweetened or original: 40 to 80 calories; 0 g protein; 4.5 to 5 g fat; 30 to 45 percent recommended daily calcium intake.

Coconut flavor varies among brands from mild to strong; consistency like cow’s milk.

Pour over cereal; add to coffee and tea; use in baking and in frozen treats.

High in saturated fats, but also contains lauric acid, which has been shown to have antiviral and antibacterial properties.

Rice Milk

Per 8-ounce glass, unsweetened: 90 to 130 calories; 1 g protein; 2 to 2.5 g fat; 30 percent recommended daily calcium intake.

Sweet, with a watery consistency similar to skim milk.

Cooking; drinking plain; pouring over cold cereal.

Among the least likely beverages to cause allergic reactions, but it also may contain arsenic—so drink no more than 1 ⁄2 cup a day and don’t give regularly to kids under 5.

Hemp Milk

Per 8-ounce glass, 70 to 140 calories; 2 to 3 g protein; 5 to 7 g fat; 30 to 50 percent recommended daily calcium intake.

Nutty; thick and chalky consistency.

Smoothies, sauces, frozen treats.

Rich in omega 3s and 6s.

Oat Milk

Per 8-ounce glass, 130 calories; 4 g protein; 2.5 g fat; 35 percent recommended daily calcium intake.

Somewhat powdery aftertaste; mild, creamy, and slightly sweet.

Over cereals; in white sauces.

Low in saturated fat.

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FFL Yellow

Wheat, Filtered INGREDIENTS: Organic SproutedOrganic Sprouted Water, Organic Sprouted Barley,Organic Sprouted Chia Millet, Organic Malted Barley, Seeds, Organic Sprouted Serving Size 2 Waffles (100g) Seeds, Organic Sprouted Flax , Organic Sesame Servings Per Container 3 Lentils, Organic Sprouted Soybeans Mesquite Bean Pods, Seeds, Organic Vanilla, Organic Cactus, Sea Amount Per Serving Sprouted Spelt, Organic Nopal Fat 45 Organic Annato Seeds. Calories 230 Calories from Salt, Organic % Daily Value* SOY. 8% CONTAINS: WHEAT, and Total Fat 5g practices are used to segregate ingredients 5% Good manufacturing wheat, soy, and tree nuts. Saturated Fat 1g products in a facility that also processes Trans Fat 0g Life Baking Co., Inc. 0% Food for Cholesterol 0mg Doherty St. Corona, CA 92879 9% 2991 E. 797-5090 Sodium 220mg 12% (800) Total Carbohydrate 37g M-Th 8-5pm, Fri 8-2pm 32% Dietary Fiber 8g Certified Organic by Quality Assurance Sugars 2g International Protein 9g 100% Recycled Paperboard C 6% Vitamin A 0% Vitamin Iron 15% Calcium 6% HEATIN G E 7% Riboflavin 8% Vitamin e 11% I N S T R U C T I O NS Vitamin B6 0% Thiamin 6% Vitamin B12 4% Niacin se 105% Magnesium 25% Mangane Phosphorus 22% Zinc 11% Pantothenic Acid 7%

Nutrition Facts

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INGREDIENTS: Organic Sprouted Wheat, Filtered Water, Organic Wild Blueberries, Organic Sprouted Serving Size 2 Waffles (100g) Barley, Organic Sprouted Millet, Organic Malted Servings Per Container 3 Barley, Organic Sprouted Chia Seeds, Organic Sprouted Flax Seeds, Organic Amount Per Serving Sprouted Lentils, Organic Calories 240 Calories from Fat 45 Organic Sprouted Soybeans, Organic Sesame Seeds, Mesquite Bean Pods, Organic Sprouted % Daily Value* Spelt, Organic Nopal Cactus, Sea Salt, Organic Total Fat 4.5g 7% Annato Seeds, Organic Natural Blueberry Flavor. Saturated Fat 1g 5% CONTAINS: WHEAT, SOY. Trans Fat 0g Good manufacturing practices are used to segregate ingredients and Cholesterol 0mg 0% products in a facility that also processes wheat, soy, and tree nuts. Sodium 220mg 9% Food for Life Baking Co., Inc. Total Carbohydrate 2991 E. Doherty St. Corona, CA 92879 40g 13% Dietary Fiber 8g 32% (800) 797-5090 | M-Th 8-5pm, Fri 8-2pm Sugars 4g Certified Organic by Protein 10g Quality Assurance International 100% Recycled Paperboard

HEATING I NS T R U C T I O N S

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Nutrition Facts A REMARKAB LE PLANT PROT EIN

S U P E R I OR N U T R I T I ON in just minutes! CONTAINS

ESSENTIAL AMINO ACIDS

TOASTER Remove waffles packaging and place in the toaster. Heat from on Medium setting for 3 minutes, or until desired temperature is reached. Enjoy!

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MILLET

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foodforlife.com

trademark of Food For Life Baking

CONTAINS

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Co., Inc.

ESSENTIAL AMINO ACIDS

Sprouting breaks down phytic acid (an absorption inhibitor found in grains), making nutrients more accessible. Wheat, Filtered Sprouting increases nutrient INGREDIENTS: Organic SproutedNut Meal (Organic content over dry grains ground into flour. Water, Organic Apples, Organic Sprouted Sprouting promotes a more balanced ph. Pecan and/or Organic Walnut), Organic Organic Malted Barley, Serving Size 2 Waffles (100g) Barley, Organic Sprouted Millet, Sprouting lowers the glycemic Sprouted Flax Servings Per Container 3 index of grains by converting Organic Sprouted Chia Seeds, Organic into maltose. starch and carbohydrates Organic Sprouted Seeds, Organic Sprouted Lentils, Organic Vanilla, Amount Per Serving Seeds, Fat 60 Soybeans, Organic Sesame Sprouted Spelt, Calories 260 Calories from Organic Mesquite Bean Pods, Organic Annato Seeds. % Daily Value* Nopal Cactus, Sea Salt, Organic DD II FF FF EE RR EE NN TT ?? AA BB SS OO L U 11% Organic L U TT EE LLY. Y. BB EE TT TT EE RR ?? Total PECAN, WALNUT. YY OO UUFatBB7gEE TT !!1g Inspired by the Holy 5% CONTAINS: WHEAT, SOY, segregate ingredients and Fat used to Ezekiel 4:9. Every Scripture Verse Saturated Good manufacturing practices are wheat, soy, and tree nuts. waffle contains: Trans Fat 0g products in a facility that also processes SPROUTE D WHEAT 0% Cholesterol 0mg Wheat contains manganese, Food for Life Baking Co., Inc. fiber, 9% vitamin B6), as well as minerals important B vitamins (folic acid, thiamine, Sodium 220mg E. Doherty St. Corona, CA 92879 such as zinc & magnesium. 13% 2991 8-2pm Total Carbohydrate 40g (800) 797-5090 | M-Th 8-5pm, Fri SPROUTE D BARLEY 32% Dietary Fiber 8g Barley contains selenium, molybdenum, Certified Organic by manganese, fiber, copper, vitaminSugars 3g chromium, phosphorus magnesium Quality Assurance B1, & vitamin B3. International Protein 10g SPROUTE D MILLET Millet is an alkaline super seed 100% Recycled Paperboard Vitamin C 4% magnesium, phosphorus, copperand contains protein, fiber, phytonutrients,Vitamin A 0% & manganese. Iron 15% Calcium 6% HEATING SPROUTE D LENTILS E 9% Riboflavin 3% Vitamin Lentils contain soluble & insoluble 10% INSTRUCTIONS Vitamin B6 7% Thiamine phosphorus, manganese, vitamin fiber, protein, iron, molybdenum, folate, copper, B1, vitamin B6, pantothenic Niacin 6% acid, potassiumVitamin & zinc. B12 3% SPROUTE D SOYBEAN 130% Magnesium 27% Manganese Phosphorus 24% Zinc 12% Pantothenic Acid 3% on a 2,000

S Soy contains Omega 3 fatty acids, protein, phytonutrient phenolic acid antioxidants. isoflavones &

foodforlife.com

8g

know the difference!

A REMARKABLE P A L NT PROTEIN

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trademark of Food For Life Baking

244.73mg 367.09mg 734.18mg 293.67mg 161.21mg 501.69mg 330.38mg 130.00mg 440.51mg

10g

WE LOVE WAF

A FF L E S but we love nutrit ion more!

TOASTER

Ezekiel 4:9® Sprouted Grain Waffles are inspired by the Holy Scripture verse: “ Take unto thee Wheat and Barley also and Beans and Lentils and Millet one vessel and make bread and Spelt and put them in of it...” – Ezekiel 4:9 By combining the 6 grains, legumes and seeds found in Ezekiel 4:9®, a complete protein is created that closely parallels amino acids - and 18 amino the protein found in milk and eggs with all 9 essential acids efficient as the highest recognizedin all. The result is a protein quality that is 84.3% as quite a remarkable plant protein! source of protein, yet from all plant sources, creating See Side Panel for Amino Acid Profile. our sprouted grains,

10g

OVEN Preheat oven at 375°F, place waffles on wire rack, and bake for 2-3 minutes, until hot.

SPROUTED BARLEY Barley contains selenium, molybdenum, INGREDIENTS:manganese, Organic fiber, copper, vitamin B1, chromium, phosphorus magnesium & vitamin B3. Sprouted Wheat, Filtered Water, Organic Sprouted Serving Size 2 SPROUTED Flax Seeds, Waffles (100g) MILLET Sprouted Barley, Organic Sprouted Organic Servings Per Container Millet, Organic Ezekiel 4:9® Sprouted Grain Waffles are Millet is an3alkaline super seed MaltedandBarley, contains inspired by the Holy protein, fiber, Chia Organic phytonutrients, Scripture Sprouted verse: “ Take magnesium, unto thee Wheat and Barley and Beans also Seeds, Organic phosphorus, copper manganese. Sprouted& Lentils, and Amount Per Serving Organic Sprouted one vessel and make bread of it...” – EzekielLentils and Millet and Spelt and put them in SPROUTED LENTILS Sesame Seeds, Organic Vanilla, Soybeans, Organic 4:9 Calories 240 Calories Organic Mesquite fromsoluble Lentils contain By combining the 6 grains, legumes and Fat 50& insoluble Bean Pods, Faster than the drive thru! Why fiber,Organic protein, seeds Sprouted iron, molybdenum, Spelt, Organicfolate, Nopalcopper, phosphorus, is created that closely parallels the protein found in Ezekiel 4:9®, a complete protein manganese, % Daily Cactus, B1, Waffles in the toaster, add fresh make a mess of the kitchen? Just pop Ezekiel 4:9® Value* vitamin Seavitamin Salt, Organic B6, pantothenic Annato Seeds. acid, potassium & zinc. Total Fat 6g amino acids - and 18 amino acids in all. found in milk and eggs with all 9 essential syrup! Start your day off right, fruit, pumpkin or sesame seeds and your favorite SPROUTED 9% SOYBEANS The with Superior Nutrition! CONTAINS: WHEAT, SOY. efficient as the highest recognized source result is a protein quality that is 84.3% as Saturated FatSoy 1gcontains Omega of protein, yet from all plant sources, creating 5%3 fattyGoodacids, protein, manufacturing phytonutrient quite a remarkable plant protein! practices isoflavones & are used to segregate Trans Fat 0g phenolic acid antioxidants.products in a facility that also processes wheat, ingredients and soy, and tree nuts. See Side Panel for Amino Acid Profile. Cholesterol 0mg SPROUTED Food 0% for SPELT Life Baking Co., Inc. Sodium 190mgSpelt contains protein, fiber, magnesium, E. Doherty 8% 2991iron, copper, St. Corona, phosphorus, CA manganese, 92879 potassium, zinc, selenium, Total Carbohydrat & vitamin B. e (800) 37g 797-5090 12% Dietary Fiber 9g We use only Certified Organic, Non-GMO 8-5pm, legumes and seeds, sourced from a family of Organic 36% M-Thgrains, Fri 8-2pm Farmers We are waffle fans! But, we Sugars 3g committed to sustainable growing practices. are also fans of nutrition! So, Certified Organic by do we merge our love for waffles the big question was: How Protein 10g simple: Ezekiel 4:9® Sprouted and our greater love for nutrition? Well, the answer Quality Assurance is Grain Waffles. Superior nutrition and ready in minutes! right from your toaster International Sprouted to maximize nutrition 100% Recycled Paperboard and digestibility with a

foodforlife.com

of Food For Life Baking Co., Inc.

HEATING I N S T R U C T I O NS

Packaged with YOU, in mind! packaged twin packs, helps Three separately ensure the others will be fresh and unopened, when you come back for seconds! Remove waffles from packaging and place in the toaster. Heat on Medium setting for 3 minutes, temperature is reached. Enjoy! or until desired

OVEN Preheat oven at 375°F, place waffles on wire rack, and bake for 2-3 minutes, until hot.

To learn more about

Ezekiel 4:9® is a registered

660.76mg 428.27mg 2618.58mg 893.25mg 379.33mg 403.80mg 342.62mg 587.34mg 140.23mg Aspartic Acid Serine Glutamic Acid Proline Glycine Alanine Tyrosine Arginine Cystine (Cysteic Acid)

Times may vary depending upon Microwave not recommended. your toaster or oven.

PMS 7550 C

Vitamin A 0% Vitamin C 4% Calcium 6% Iron 15% Riboflavin 7% Vitamin E 11% Vitamin B6 9% Thiamine 11% Vitamin B12 5% Niacin 4% Magnesium 28% Manganese 105% Phosphorus 23% Zinc 12% Pantothenic Acid 4%

* Percent Daily Values calorie diet. Your dailyare based on a 2,000 may be higher or lower depending onvalues your calorie needs: Calories: 2,000 2,500 Total Fat Less than 65g 80g Saturated Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carb. 300g 375g Dietary Fiber 25g 30g Calories per gram: Fat 9 • Carbohydrate 4

Times may vary depending upon your toaster or oven. Microwave not recommended.

sourced

Co., Inc.

Glutamic Acid Proline Glycine Alanine Tyrosine Arginine Cystine (Cysteic Acid)

261.62mg 377.90mg 726.73mg 348.83mg 167.55mg 508.71mg 348.83mg 130.00mg 450.57mg Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

PER 100g SERVING

Plant-Based Complete Protein Amino Acid Profile

PMS Orange 021 C

ESSENTIAL AMINO ACIDS

Date Code

23g or more r re per serving

VEGAN

PAREVE

SSERVING ERVING SUGGESTION

KKEEP EEP FROZEN

Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

741.26mg 421.50mg 2427.27mg 843.00mg 392.43mg 392.43mg 348.83mg 654.05mg 135.33mg

638.71mg Aspartic Acid 430.43mg Serine 2804.77mg Glutamic Acid 971.95mg Proline 374.89mg Glycine 416.55mg Alanine 347.12mg Tyrosine 541.51mg Arginine 159.12mg Cystine (Cysteic Acid) Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

PER 100g SERVING

Plant-Based Complete Protein Amino Acid Profile

FFL Yellow

Date Code

6 WAFFLES NET WT 110.6 0.6 OZ (300g) Printer to ensure scanability

ESSENTIAL AMINO ACIDS CONTAINS

Date Code

23g or more per serving

VEGAN

PAREVE

SERVING SUGGESTION

PER 100g SERVING

PER 100g SERVIN G

249.93mg 374.89mg 763.67mg 291.58mg 171.50mg 513.74mg 319.35mg 130.00mg 444.32mg

Aspartic Acid Serine

241.40mg 337.96mg 675.91mg 313.82mg 149.08mg 458.66mg 313.82mg 130.00mg 410.38mg Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

Plant-Based Complete Protein Amino Acid Profile

PMS Orange 021 C FFL Yellow

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PMS 363 C

Printer to ensure scanability

8g

CONTAINS

• Protein 4

FFL Yellow

PMS Orange 021 C

6 WAFFLES NET WT 10.6 OZ (300g)

10g

As described As described in the Holy Scriptures Scrii p tu Scr turr es “Take also unto thee Wheat and Barley and Spelt and put them in one vessel and Beans and Lentils and Millet and make bread of it...” – Ezekiel 4:9

9g

10g

6 WAFFLES NET WT 10.6 OZ (300g)

Plant-Based Complete Protein Amino Acid Profile

627.63mg Aspartic Acid 398.31mg Serine 2413.98mg Glutamic Acid 820.75mg Proline 350.03mg Glycine 374.17mg Alanine 313.82mg Tyrosine 555.22mg Arginine 129.67mg Cystine (Cysteic Acid)

AMINO ACIDS

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories: 2,000 2,500 Total Fat Less than 65g 80g Saturated Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carb. 300g 375g Dietary Fiber 25g 30g Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4

) ) CONTAINS

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To learn more about our sprouted grains, visit us at

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6 WAFFLES NET WT 10.6 OZ (300g)

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HERBAL HELPERS B Y D AV E C L A R K E

NATURAL ENERGY BOOSTS NO NEED TO RUN OUT OF STEAM BETWEEN KIDS AND A SPOUSE, PARENTS AND SIBLINGS, WORK, FRIENDS, AND EVERYTHING ELSE IN OUR JAM-PACKED LIVES, IT’S NO SURPRISE WE SOMETIMES CRAVE A PICK-ME-UP DURING THE DAY. ISN’T THAT WHY WE HAVE ESPRESSO? PERHAPS. But the energy boost that comes from a cappuccino or out of one of those small cans next to the lottery tickets at the convenience store isn’t for everyone. Fortunately, there is a plethora of all-natural herbal energy boosters that have humans have been using with great effect for centuries. Next time you’re feeling low, ditch the double latte and try some of these herbal helpers instead:

Ginseng

AMERICAN GINSENG

Native Americans have used American ginseng (Panax quinquefolius) for centuries to support energy levels. Modern research supports the herb’s use for sustaining energy. In one 2012 study, cancer patients who took 2,000 milligrams (mg) in capsule form for two months improved their fatigue levels by 20 points, as measured on a 100-point, standardized fatigue scale, compared to those who received a placebo. The herb’s Asian cousin, Korean ginseng (Panax ginseng), is one of the most widely prescribed and acclaimed herbs in the world for its immune- and energy-boosting abilities. This plant promotes vitality and stamina during times of stress. It’s an adaptogen—a substance the body uses to manage stress without the side effects normally associated with stress-management medicines.

Eleuthero

ELEUTHERO

Despite its name, Siberian ginseng or eleuthero root (Eleutherococcus senticosus) is not related to the American and Korean ginseng varieties. This herb, found in Russia and China, is thought to improve not just physical performance and energy levels but mental alertness too. For use in adults only, eleuthero reduces stress and strengthens the immune system. One study showed that healthy people who took the herb for four weeks had more T-cells. Experts recommend that those dealing with chronic fatigue or stress take the herb for several months, followed by about a month off. Consumers should consult with their healthcare practitioner before incorporating any of these herbs into their regimens. For example, eleuthero may interact with blood thinners, steroids, diabetes medications, and others.

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A N TI -I N FL A M MATIO N SUPPO RT*

continued from page 53

Green Tea

Get nutritional support for healthy inflammation response with Kyolic Curcumin.* These ingredients work synergistically to provide natural support for healthy inflammation response, joint and muscle health, cardiovascular benefit, colon and liver function, as well as other nutritional benefits.*

Powerful & Effective Nutritional Support* www.kyolic.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.

54 tasteforlife

Scientists have found carbondated evidence of boiled green tea leaves dating back 500,000 years, so you know this is a time-tested herb. Green tea is made from the unfermented leaves of the Camellia sinensis shrub (oolong tea is partially fermented; black tea is fully fermented) and it grows naturally in India, China, and Japan. A complex herb, green tea contains pharmacologically active chemicals that promote a healthy cardiovascular system and provide natural energy. While it does contain caffeine (35 to 70 mg per 8-ounce cup), it’s much less of a jolt to the system than a brewed cup Sweet News of coffee (which With 17 grams of carbohydrates delivers 150 mg per tablespoon, honey is a great of caffeine for the way to boost energy naturally. same serving). Take a tablespoon of honey With its abunbefore exercising, for example, and the carbs will be released at dance of antioxia steady rate throughout your dants, green tea session. A tablespoon of honey also protects the mixed into your water bottle can body against damextend the energy boost during age caused by free your workout. Combine honey radicals. An added with your post-workout protein bonus is that supplements to minimize the its thermogenic onset of muscle soreness and properties support help muscles recover properly. weight management efforts. Enjoy this herb as a tea or in an extract form. TFL

GREEN TEA

SELECTED SOURCES “Antiviral Activity of an Extract Derived from Roots of Eleutherococcus senticosus,” Antiviral Res, 2001 “Benefits of Korean Ginseng Tea” by Melodie Anne Coffman, www.HealthyEating.sfgate.com “Deconstructing an Adaptogen: Eleutherococcus senticosus,” by T.L. Bleakney, Holist Nurs Pract, 7–8/08 “Food Ingredients as Anti-obesity Agents” by M. Saito et al., Trends Endocrinol Metab, 9/15/15 “Ginseng Fights Fatigue in Cancer Patients,” Forefront, Mayo Clinic, www. Mayo.edu, 2012 “Herb-Drug Interactions,” Lancet, 2000 “Siberian Ginseng,” University of Maryland Medical Center, https://umm.edu

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LAST WORD

“A friend

is a gift you give yourself.”

—Robert Louis Stevenson

For more inspirational quotes, visit TasteforLife.com/words-for-life

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