Natural Beauty Celebrate your sparkle. page 44
Healthy Family Good-for-you fats. page 25
tasteforlife December 2016
amazing Our picks for top
IMMUNITY ESSENTIALS products! page 51
GLUTEN-FREE COOKIES • IMMUNITY HERBS • PLAN YOUR NEW YEAR DETOX
11/8/16 5:47 PM
ARE YOU STRESSED OUT? IF SO, YOU’RE NOT ALONE. In fact, the American Institute of Stress (AIS) highlights the following “stress” statistics:
Stress is the basic cause of 60 percent of all human illness and disease. Three out of four doctor visits are for stress-related ailments, costing our nation $300 billion each year in medical bills and lost productivity. Stress increases the risk of a stroke by 50 percent and risk of heart disease by 40 percent. One in five Americans reports “extreme stress” with symptoms such as shaking, heart palpitations and depression. Forty percent of stressed people overeat or eat unhealthy foods. Forty-four percent of stressed people lose sleep every night. Obviously, we have a stress problem. So, if you’re stressed, push pause, take a deep breath—and give your body the equilibrium it craves with Dr. Formulated Relax & Restore whole food magnesium!†
Did you know that if certain nutrients are out of whack, it can add to the stress we feel? Most people don’t get the amounts of magnesium they require and some forms of magnesium are simply not absorbed well in the body. This can lead to a magnesium-calcium imbalance leaving the body perpetually stressed. Calcium is necessary to excite nerves and muscle contraction; magnesium is required for calming nerves and relaxing muscles.† Generally, most people get more calcium than magnesium in their diets, but it takes adequate magnesium levels to push calcium out of cells, enabling the body to truly relax and restore.† In short, magnesium is a significant player in helping us de-stress so we can sleep better.† So, if you’re feeling stressed out or unable to sleep well, you should consider a whole food magnesium supplement such as Relax & Restore at bedtime to help you de-stress and get a good night’s sleep.†
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.
It’s Time to Relax & Restore! Dr. Formulated whole food magnesium Relax & Restore powder is a delicious, fizzy drink to help calm and relax you, while restoring your body’s optimal magnesium levels.† Relax & Restore features the first-ever whole food magnesium made with our finest U.S.A. grown organic peas, as well as, live probiotics—1 billion CFU—to support healthy digestion and regularity.† Supports relaxation and restores optimal magnesium levels† while providing a better night’s sleep† Contains the probiotics Lactobacillus plantarum, Lactobacillus bulgaricus and Lactobacillus acidophilus—1 billion CFU— to support healthy digestion, utilization and regularity† Whole food magnesium, Non-GMO Project Verified, Certified Vegan, gluten, dairy and soy free Mixes easily in 3 fizzy delicious flavors
by David Perlmutter, M.D. Board Certified Neurologist, #1 New York Times Best-Selling Author & Fellow of the American College of Nutrition
D Fer m
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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Certified Organic by International Certification Services, Inc., Medina, ND, USA
© 2016 New Chapter, Inc.
10/25/16 9:52 AM
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10/25/16 9:53 AM
Visit Xlear.com/recipes for recipes or to find a retailer
’Tis the Season
Recipes for everyone at the table.
Plan Your New Year’s Detox Ways to lighten up for a new you.
Immunity Essentials © ANN OLIVERIO
Our top picks for cold and flu season.
8 Editor’s Note 13 News Bites
Omega 3s, vitamin D, and SAMe boost antidepressants • Mediterranean diet increases well-being • Cheese does not increase LDL (bad) cholesterol • Greens may improve eye health • More
25 Healthy Family Fat is not the enemy.
32 Life in Balance Coping with SAD.
34 Hot Products 44 Natural Beauty
46 Helpful Herbs
Teas to brew to bolster your defenses.
© MINERAL FUSION
Achieve holiday sparkle with mineral makeup.
48 Gluten Free Focus
Satisfy your cookie cravings.
54 Smart Supplements
Boost immunity with medicinal mushrooms.
For more health & wellness resources visit
www. tasteforlife.tumblr.com www.tas teforl i fe.com
Products advertised or mentioned in this magazine may not be available in all locations.
D ECEMBER 2016
11/9/16 10:26 AM
Burns Fat, Improves Sleep... and Beautifies Hair, Skin & Nails! Learn Why Over 4,700 Health Professionals Trust the “Original Prescription Strength” Type 1 Collagen Peptides
an one “beauty protein” really help reduce body fat, improve muscle tone, beautify hair, skin and nails, increase daytime energy levels, support joint function and improve sleep? Solid clinical science says YES for prescription strength (high dose) Type 1 collagen peptides. Unfortunately, many consumers overlook the numerous benefits of this amazing anti-aging nutrient, because of a widespread misunderstanding that collagen is only for beauty or joint support.
Proven Medical History
The benefits of Type 1 collagen
protein (enzymatically hydrolyzed into peptides), were discovered in the early 1970s. Since then it has been used by doctors, clinics, and hospitals for weight loss, skin issues (including the treatment of burns), nutritional support for elderly and hospital patients, tissue repair, and to support joints and connective tissue.
How Collagen Works
Next to water, collagen is an essential substance in the body accounting for 25% of its total protein. While scientists have identified 28 different types of collagen in the body, 90% of it is classified as Type 1 collagen.
“BURNS Fat, SHAPES the Body...”
s we age, our bodies become softer and less less toned. Type 1 collagen peptides help turn back this age-related decline by preserving and building lean muscle. This increases the metabolism, which burns fat for energy. This creates a firmer, more shapely body. Collagen ollagen is especially effective when taken at bedtime, as it works during sleep when our bodies are repairing themselves and building muscle tissue. As part of a total weight management program that includes diet and exercise, high-dose collagen peptides are truly effective.*
“SUPPORTS Joints, Bones, & Recovery...”
ollagen’s exclusive amino acid, Hydroxyproline Hydroxyproline, plays a primary role in the structure and maintenance of bone and connective tissue. Collagen’s high nitrogen amino acids also support these, plus tissue repair and recovery. A study at Penn State University showed athletes who suffered from exercise-induced joint discomfort experienced significant improvements in six months with use of high-dose hydrolyzed collagen peptides.*
by Jim Caras
Type 1 collagen surrounds all of our organs and is a major component in our ligaments, tendons, bones, muscle fibers, blood vessels, scar tissue, eyes, teeth – and even 90% of our hair, skin, and nails. Type 1 collagen is literally the glue that holds our bodies together. Recently, Type 2 collagen, primarily found in cartilage, has become popular. It is mainly useful for joint health (and has some skin benefits). Type 3 collagen is also found in some products, but it has a minor role in the body compared to Type 1 collagen. Compared to Type 2 and Type 3 collagen, Type 1 collagen has much broader applications and health
“BEAUTIFIES Hair, Skin, & Nails...”
hile many hospitals use Type T 1 collagen peptides for skin repair, they also have beauty and personal care benefits. Userss typically notice an improvement in skin softness, hydration, tone, and appearance, as well as improved growth and quality of their hair and nails. In fact, a published clinical trial shows that collagen peptides perform FIVE TIMES GREATER for skin and tissue repair than whey protein.*
“DEEPENS Sleep, BOOSTS Energy...”
nlike other proteins, Type 1 collagen peptides provide seemingly contradictory benefits of both increasing daytime energy levels, while also helping to improve sleep. How can this be? Better Sleep: Collagen’s most abundant amino acid, Glycine, is clinically shown to improve sleep when taken at bedtime. Users typically report deeper sleep and waking up more refreshed. Daytime Energy: When taken during the day, the liver treats peptides like complex carbohydrates. This can help stabilize blood sugar and prevent fatigue associated with blood sugar swings.*
10/19/16 10:08 AM
benefits. benefits. The The weight weight of of the the published published research supports this. research supports this.
collagen collagen is is natural natural to to our our bodies, bodies, so so there there are no food allergy concerns. are no food allergy concerns.
Around Around the the age age of of 30, 30, we we start start losing losing about 1% of our collagen about 1% of our collagen per per year. year. At At the the same time, our body’s ability to produce same time, our body’s ability to produce collagen collagen diminishes. diminishes. Excessive Excessive sugar, sugar, coffee, caffeine, smoking, coffee, caffeine, smoking, and and alcohol alcohol can can further further damage damage our our body’s body’s collagen. collagen. Stress, drugs, exercise, and Stress, drugs, exercise, and even even dieting dieting can can accelerate accelerate this this decline. decline. Eventually, Eventually, we we all all become become “collagen “collagen deficient.” deficient.” The The signs signs are are obvious. obvious. We We feel feel and and see the effects of this deficiency see the effects of this deficiency every every day day in in the the mirror. mirror. Wrinkles Wrinkles form, form, skin skin dries, dries, hair hair thins thins and and dulls, dulls, nails nails become become brittle, brittle, joints stiffen, and our bodies joints stiffen, and our bodies lose lose muscle muscle tone tone and and shape. shape. Without Without healthy healthy collagen collagen levels, our bodies virtually levels, our bodies virtually fall fall apart. apart. Aging Aging is is collagen collagen loss. loss. But there But there is is good good news. news. Adding Adding prescription strength (high prescription strength (high dose) dose) Type Type 1 1 collagen peptides to our diets, provides collagen peptides to our diets, provides the the body body with with the the precise precise amino amino acids acids necessary to both generate necessary to both generate new new collagen collagen and and maintain maintain existing existing collagen collagen levels. levels.
The The quality, quality, potency, potency, and and effectiveness effectiveness of collagen products varies of collagen products varies greatly, greatly, so so choose carefully. Low-priced choose carefully. Low-priced products products look look attractive attractive but but lack lack the the collagen collagen required for noticeable required for noticeable results. results. Here Here are are three things the best collagen products three things the best collagen products have have in in common: common: First, First, they they contain contain high high amounts amounts of collagen. Generally, products of collagen. Generally, products with with less less than than 8 8 grams grams (8,000 (8,000 mg) mg) per per serving serving simply simply aren’t aren’t aa good good value. value. The The more more collagen collagen you you get, get, the the better better your your results. results. Second, they include “enzymatically” Second, they include “enzymatically” hydrolyzed, hydrolyzed, Type Type 1 1 “peptides.” “peptides.” These These products are the most products are the most natural, natural, provide provide the the best best absorption absorption and and widest widest set set of of benefits. benefits. Choosing Choosing aa Non-GMO, Non-GMO, grass-fed grass-fed product product that is certified Kosher that is certified Kosher and and manufactured manufactured GMP, GMP, guarantees guarantees high high quality quality and and purity. purity. Third, they are liquid supplements. Third, they are liquid supplements. Would Would you you rather rather take take 16 16 tablets, tablets, 6 scoops of powder, or 6 scoops of powder, or just just one one ounce ounce of of liquid? Liquid collagen is the easiest liquid? Liquid collagen is the easiest to to use use (just (just aa tablespoon tablespoon or or two two at at bedtime) bedtime) and provides the most collagen, and provides the most collagen, in in the the smallest size. Also, most of the published smallest size. Also, most of the published studies, studies, patents patents and and medical-use medical-use are are on on liquid Type 1 collagen peptide products. liquid Type 1 collagen peptide products.
Are Are You You “Collagen “Collagen Deficient?” Deficient?”
Collagen’s Collagen’s Anti-Aging Anti-Aging Benefits Benefits
Many Many people people wonder wonder why why collagen collagen is is different from other proteins, different from other proteins, like like whey, whey, milk, milk, soy, soy, brown brown rice rice and and pea. pea. To start, collagen To start, collagen has has two two exclusive exclusive amino amino acids, acids, Hydroxyproline, Hydroxyproline, and and Hydroxylysine, Hydroxylysine, which which are are NOT NOT found found in in other proteins. other proteins. Also, Also, collagen collagen contains contains more more highhighnitrogen amino acids, most nitrogen amino acids, most importantly, Proline, importantly, Glycine, Glycine, Proline, Hydroxyproline, and Arginine. Hydroxyproline, and Arginine. When When taken taken at at higher higher doses doses (between 8 and (between 8 and 16 16 grams grams per per serving), serving), these these amino amino acids acids directly directly affect affect healthy:* healthy:* 1 Weight 1 Weight loss loss 1 1 Skin Skin appearance appearance 1 1 Daytime Daytime energy energy 1 1 Bone Bone health health 1 1 Connective Connective tissue tissue 1 1 Metabolism Metabolism 1 1 Muscle Muscle retention retention 1 1 Quality Quality of of sleep sleep 1 Exercise 1 Exercise recovery recovery 1 1 Tissue Tissue repair repair Also, Also, unlike unlike other other proteins, proteins,
Choosing Choosing the the Best Best Collagen Collagen
My My Top Top Collagen Collagen Pick Pick
Although Although there there are are dozens dozens of of products products available, only one has been available, only one has been used used by by 4,700 4,700 medical medical professionals professionals over over 35 35 years years and and is is backed backed by by published published clinical clinical research. research. AminoSculpt® AminoSculpt® AminoSculpt is is the the original prescription strength, original prescription strength, liquid liquid Type Type 1 1 collagen collagen peptide peptide supplement supplement and and the the only only with: with: 1 16 grams 1 16 grams per per serving serving 1 1 Non-GMO Non-GMO ingredients ingredients 1 1 Certified Certified grass-fed grass-fed collagen collagen 1 Certified 1 Certified KO KO kosher kosher 1 1 NO NO sodium sodium benzoate benzoate 1 A money-back 1 A money-back guarantee** guarantee** 1 1 Over Over 1,000,000 1,000,000 bottles bottles sold sold
For For information information on on where where to find AminoSculpt, to find AminoSculpt, visit: visit: AMINOSCULPT.COM/T4L1612 AMINOSCULPT.COM/T4L1612 or or call call Health Health Direct Direct toll-free: toll-free: 1-800-989-9531, 1-800-989-9531, Dept. Dept. 2934. 2934.
Here’s Here’s what what AminoSculpt AminoSculpt users are saying... users are saying... “Helps “Helps Joints Joints and Improves and Improves Sleep...” Sleep...”
“I “I recommend recommend AminoSculpt AminoSculpt to to many many of of my my patients patients –– and and they they get get great great results. results. It It helps helps patients with joint patients with joint and and disc disc problems, problems, and and those those that that exercise, exercise, recover recover faster. faster. Also, Also, many many patients tell me they have more patients tell me they have* more energy energy and and sleep sleep better.” better.”* Dr. Dr. David David Maloney Maloney Huntington Huntington Health Health Center, Center, CA CA
“Tighter “Tighter Skin Skin and and a a Firmer Firmer Body...” Body...”
“I’ve “I’ve been been a a fitness fitness expert and expert and muscle muscle activation activation specialist specialist for for over over 25 25 years. years. II know how know how to to keep keep my my body body fit, fit, firm firm and and flexible, flexible, but but it’s it’s incredible incredible how how much younger I look, tighter my much younger I look, tighter my skin skin is, is, and and how how much much firmer firmer my my body body is, is, since since taking taking AminoSculpt. AminoSculpt. I’ve I’ve taken taken it for 2 years and everyone tells me it for 2 years and everyone tells me II look look at at least least 5 5 years years younger. younger. T-Tapp T-Tapp and AminoSculpt are and AminoSculpt* are my my secrets secrets to to Turn Turn Back Back Time.” Time.” * Teresa Teresa Tapp Tapp Creator Creator of of T-Tapp T-Tapp and and Author Author of of “Fit and Fabulous in 15 “Fit and Fabulous in 15 Minutes” Minutes”
“Glowing “Glowing Skin Skin and and Silky Silky Hair!” Hair!”
“I’ve “I’ve taken taken AminoSculpt AminoSculpt for for 6 months, 6 months, and and II am am extremely extremely happy happy with with the the improvements improvements in my skin tone in my skin tone and and smoothness smoothness –– especially especially in in my my elbows elbows and and heels. heels. My My hair hair is is also also now now smooth smooth and and silky silky –– and I have noticed a significant and I have noticed a significant reduction reduction in in hair hair loss. loss. After After only only 6 6 weeks, weeks, my my friends friends told told me me they they noticed my face and complexion noticed my face and complexion had a beautiful glow! I feel healthier had a beautiful glow! I feel healthier taking II don’t taking AminoSculpt, AminoSculpt, and and don’t want want * to miss a single dose!” * to miss a single dose!” Alysha Alysha C, C, Age Age 45 45
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure *These statements haveResults not been evaluated by theD&J Food and Marketing, Drug Administration. This product intended to diagnose,guarantee. treat, cure or prevent any disease. may vary. ©2016 Vision Inc. **Call Health Direct is fornot details on money-back or prevent any disease. Results mayPlease vary. ©2016 D&J Vision Marketing, **Call Health Direct for details on money-back guarantee. Policies may vary among retailers. call your local retailer for theirInc. policy. Policies may vary among retailers. Please call your local retailer for their policy.
10/19/16 10:08 AM
You’ve Got This! The holiday season is bearing down upon us, but no worries! We’ve got you covered with articles designed to supercharge your well-being. Are you hosting Thanksgiving this year? We have a delightful assortment of healthy dishes starting on page 20 that will help you make people with special diets feel welcome. While I’m intrigued by the gluten-free, vegan Holiday Stuffing Casserole, what sounds most delicious to me (both for Thanksgiving and the day after) is Garam Masala Turkey Salad with Tamarind-Cranberry Agrodolce. I’m not going to belabor the fact that this can be a stressful time of year. We all know it, we all expect it. To help you stay healthy, we’ve devoted many pages this month to the topic of immunity. The immunity teas on page 46 will make you feel nurtured while they help bolster your defenses. Our Immunity Essentials feature on pages 51 and 52 details excellent products you may want to try if you do end up catching tasteforlife 2016 a cold or the flu. Their ingredients pass muster for being effective, so relief is in sight. Finally, we take a closer look at the power of medicinal mushrooms for boosting immunity, starting on page 54. Worried about winter weight gain? If you’ve got some fat around the middle, learn what nutritionist Ann Louise Gittleman PhD, CNS, Schmidt’s Natural has to say about the type of fat you need Deodorant Stick Rose + Vanilla to incorporate into your diet immediately to boost metabolism (“Fat Is Not the Enemy,” page 25). Also don’t miss details about her latest book, The New Fat Flush Plan, which is highlighted in our feature article, “Plan Your New Year’s Detox,” starting on page 39. All of us at Taste for Life wish you the very best this holiday season! See you in the New Year!
To your health,
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 Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell
Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong Live Long Hyla Cass, MD, author, Supplement Your Prescription James A. Duke, PhD, 2000 distinguished economic botanist; author, CRC Handbook of Medicinal Herbs and 30 other titles Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/ host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2016 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
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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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The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
D EC EM BE R 2016
11/8/16 4:11 PM
BE HAPPY YOU TOOK YOUR ESTER-C® The only vitamin-C that offers 24-hour immune support*
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9/23/16 10:05 AM
news bites foods, supplements & prevention
ANTIDEPRESSANT boosters? Taking certain dietary supplements may bring about “a potentially better outcome” for people taking antidepressants, according to the author of a recent study. Omega-3 fish oils, S-adenosylmethionine (SAMe), methylfolate (a bioactive form of folate), and vitamin D were all found to enhance the effects of medication in patients with clinical depression. “The strongest finding from our review was that omega-3 fish oil—in combination with antidepressants— had a statistically significant effect over a placebo,” said researcher Jerome Sarris, PhD. “Many studies have shown omega 3s are very good for general brain health and improving mood, but this is the first analysis of studies that looks at using them in combination with antidepressant medication.” No major safety concerns were seen, but the researchers stressed that anyone taking antidepressants should consult with a healthcare professional before adding a supplement. SOURCE “Nutrient Supplements Can Give Antidepressants a Boost,” University of Melbourne, 4/26/16
QUALITY OF LIFE
Mediterranean diet BOOSTS WELL-BEING Adhering to a Mediterranean diet led to better quality of life and decreased pain, disability, and depressive symptoms in a new study. More than 4,400 participants were evaluated. According to the Mayo Clinic, these are the hallmarks of the Mediterranean diet: ■ eating a mostly plant-based diet including fruit, vegetables, whole grains, legumes, and nuts ■ replacing butter with healthy fats such as olive oil ■ using herbs and spices instead of salt to flavor foods ■ limiting red meat consumption to a few times per month ■ eating fish and poultry at least twice a week ■ drinking red wine in moderation (this is optional) ■ enjoying meals with family and friends. SELECTED SOURCES “Adherence to the Mediterranean Diet Is Associated with Better Quality of Life . . .” by N. Veronese et al., Am J Clin Nutr, 9/28/16 ■ “Nutrition and Healthy Eating,” www.MayoClinic.org www.tas teforl i fe.com
D ECEMBER 2016
11/8/16 2:24 PM
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11/2/16 12:48 PM
DON’T BLOW IT THIS SEASON. Stock up on TheraZinc now to give your immune system a boost when it needs it the most.
CHEERS FOR CHEESE A new study found good news for cheese lovers. A high daily intake of regular-fat cheese for 12 weeks did not affect risk factors for LDL (bad) cholesterol or metabolic syndrome any differently than an equal consumption of reduced-fat cheese. And participants on a no-cheese, carbohydrate-controlled diet fared about the same as those in the cheese groups. People in the cheese groups ate about 80 grams (nearly 3 ounces) of cheese per day. Measurements of blood pressure, waist circumference, and blood sugar concentrations were not significantly different in the three groups. Metabolic syndrome is a combination of risk factors that includes high blood pressure, high blood sugar, unhealthy cholesterol levels, and excessive abdominal fat. SOURCE “High Intake of Regular-Fat Cheese Compared with Reduced-Fat Cheese Does Not Affect LDL Cholesterol or Risk Markers of the Metabolic Syndrome . . .” by F. Raziani et al., Am J Clin Nutr, 10/16
When the seasons change, immune challenges (and their unpleasant side effects) can result. It’s that time of year when germs are everywhere. Take TheraZinc this season to help strengthen your immune system when it needs it the most.
Find TheraZinc at a store near you. QuantumHealth.com
* 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. © 2016 Quantum Health
www.tas teforl i fe.com Untitled-3 1 TFL_1216_100_13_15_16.indd 15
D ECEMBER 2016
tasteforlife 15 10/19/16 11:08 AM 11/8/16 2:25 PM
foods, supplements & prevention
Aged garlic extract CURBS HEART RISKS More than a dozen recent studies published in The Journal of Nutrition supported the idea that aged garlic extract (AGE) may help prevent the progression of cardiovascular disease. The studies cast light on AGE’s ability to lower blood pressure, regulate cholesterol levels, slow the progression of arterial calcification in people with coronary artery disease, reduce non-calcified plaque buildup in arteries, and thwart platelet aggregation. The supplement was also found to stimulate a healthy immune system. SELECTED SOURCES “Aged Garlic Extract Reduces Low Attenuation Plaque in Coronary Arteries of Patients with Metabolic Syndrome in a Prospective Randomized Double-Blind Study” by S. Matsumoto et al., 2/16; “Aged Garlic Extract Suppresses the Development of Atherosclerosis . . .” by N. Morihara et al., 2/16, J Nutr ■ “Kyolic Aged Garlic Extract Shown to Reduce Arterial Plaque Buildup and Other Cardiovascular Risk Factors,” Wakunaga of America, 10/1/16
DID YOU KNOW? Moderate physical activity—including walking, cycling, or other light exercise—can reduce the risk of cardiovascular death by 50 percent in older adults, according to new research. At least four hours of exercise per week is needed. Higher levels led to even greater risk reductions. SOURCE “Moderate Physical Activity Linked with 50 Percent Reduction in Cardiovascular Death in Over-65s,” European Society of Cardiology, 8/27/16
Think green for EYE HEALTH Here’s another reason to include plenty of green, leafy vegetables with your meals: They can lower the risk of glaucoma. The condition occurs when pressure on the optic nerve causes deterioration that can lead to blindness. Collard greens, cabbage, kale, spinach, and Brussels sprouts are rich sources of vitamins A and C, which contribute to vision health. Carrots, radishes, peaches, green beans, and beets are other sources of eye-healthy nutrients. Oxidative stress is a contributing factor in glaucoma, and nutrients in many fruits and vegetables may help deter the damage. Pomegranates, cranberries, black and green tea, tomato products, and flaxseeds are sources recommended by glaucoma specialist Amish Doshi, MD, of Kaiser Permanente Northern California. 16 tasteforlife
SELECTED SOURCES “Glaucoma and Your Eyes,” www.WebMD.com ■ “What Vitamins and Nutrients Will Help Prevent My Glaucoma from Worsening?” www.Glaucoma.org, 9/13/16
D EC E M BE R 2016
11/8/16 2:25 PM
“I take BioSil every day... I’m amazed at the results I see in my skin, hair, and nails!”
CHRISTIE BRINKLEY at 61
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Does this Health-Conscious Super Model and Super Mom Really Have an Unfair Advantage for Defying Age? “YES, Regain Your Lost Collagen!”
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“After the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen, of course, “plumps” your skin and makes it smooth and youthful looking. In addition, collagen gives your skin its vital youth-promoting elasticity. Plus, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger, too.
“I first tried BioSil because I saw the remarkable results of its double-blind, placebo-controlled clinical trials in genuine medical journals. I keep using it because of the results I see in the mirror!”
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10/27/16 9:20 AM
B Y L I S A FA B I A N
'Tis the Season for holiday meals
Whether your guests eat vegan, vegetarian, gluten-free, or nut-free food, we’ve got you covered with recipes that can be served throughout this festive season—and beyond.
Holiday Stuffing Casserole dGnV From The Easy Vegan Cookbook by Kathy Hester ($21.99, Page Street Publishing, 2015)
1 hour, 10 minutes prep time + cook time for stuffing ■ serves 6
1 (10 oz) bag vegan gluten-free stuffing 2 c mixed cauliflower, broccoli, and carrots K c green peas K c corn kernels 2 c cooked chickpeas 1 tsp rubbed dried sage
1 K K N
tsp dried thyme tsp dried rosemary tsp salt tsp ground black pepper 3 c DIY Golden Creamy Gravy (recipe follows)
1. Preheat oven to 350°. Oil an 8Kx11-inch pan or line with parchment paper. 2. Cook stuffing according to directions on package. Set aside to cool. 3. Spread mixed vegetables, peas, corn, and chickpeas evenly across pan. One by one, measure out herbs, salt, and pepper and sprinkle over pan. 4. Top veggies with gravy as evenly as you can. Put stuffing on top. Cover with foil, place pan on a baking sheet to catch drips, and bake for 45 minutes. Uncover and then bake for 15 more minutes. Per serving: 205 Calories, 8 g Protein, 33 g Carbohydrates, 7 g Fiber, 5 g Total fat (1 g sat, 2 g mono, 1 g poly), 489 mg Sodium, ★★★★★ Copper, ★★★★ Selenium, ★★★ Vitamin K, ★★ Vitamin A, C, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Iron, Magnesium, Manganese, Zinc
DIY GOLDEN CREAMY GRAVY dGnV From The Easy Vegan Cookbook by Kathy Hester ($21.99, Page Street Publishing, 2015)
40 minutes prep time ■ makes about 3 cups
N c brown rice flour 2 c low-sodium glutenfree vegetable broth 2 c unsweetened nondairy milk 2 Tbsp nutritional yeast Salt and pepper, to taste
Extras, to taste (optional) Dried thyme Dried sage Dried rosemary Garlic powder Onion powder
1. Heat a large sauté pan (one that’s large enough to hold 4 cups of liquid and still have a little room) over medium heat. Add flour and sauté until it gets just a shade darker, about 3 to 4 minutes.
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
© ANN OLIVERIO
For a guide to nutrition breakdowns, see page 8.
2. Slowly whisk in broth about K cup at a time. Once it is incorporated, add K cup nondairy milk at a time, whisking constantly. 3. Turn heat up to medium-high and let sauce reduce and get thick. Whisk often. It will take about 20 to 30 minutes to thicken up. Once it’s almost as thick as you’d like, take it off heat and whisk in nutritional yeast, salt, and pepper, plus any extra herbs or seasonings you’d like to add in. The gravy will continue to thicken until it cools. Per serving (N cup): 33 Calories, 2 g Protein, 5 g Carbohydrates, 1 g Fiber, 1 g Total fat, 38 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B2 (riboflavin), B6, ★★★ Vitamin B3 (niacin), ★★ Vitamin B12, ★ Vitamin E, Pantothenic acid
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Garam Masala Turkey Salad with Tamarind-Cranberry Agrodolce Gn From The Modern Salad by Elizabeth Howes ($21.95, Ulysses Press, 2016)
25 minutes prep time + roasting time for turkey ■ serves 12
1K Tbsp, plus K tsp garam masala, divided Sea salt and freshly cracked black pepper 4 lb bone-in, skin-on turkey breast 1 Tbsp grapeseed oil K c roughly chopped dried cranberries 2 Tbsp finely diced shallot 3 c unseasoned rice vinegar 2 Tbsp tamarind paste (¼ cup lime juice may be substituted)
2 finely diced cloves garlic 1 pinch dried chili pepper flakes N c maple syrup, grade B 1 c pine nuts*, lightly toasted O lb feta cheese K c finely diced scallion, plus extra for garnish 4 c roughly chopped spinach ¼ c extra-virgin olive oil
1. Preheat oven to 425°. 2. Rub 1K tablespoons of the garam masala along with sea salt and pepper onto turkey breast, distributing evenly. 3. In a large cast-iron or other heavy skillet over medium-high heat, add grapeseed oil. Once oil is shimmering, place turkey breast, skin side down, in pan. Cook for about 4 minutes, or until golden. Turn breast over, and transfer to oven. Cook until internal temperature reaches at least 165°. Allow to cool before slicing into bite-size pieces. 4. For the agrodolce, whisk together cranberries, shallot, rice vinegar, tamarind paste, garlic, chili pepper flakes, and maple syrup in a medium saucepan over high heat. Once boiling, season with salt and pepper, and lower to medium. Simmer for 10 to 12 minutes, or until reduced by about half, with a slightly syrupy consistency. Add remaining K teaspoon of garam masala, and stir to combine. Remove from heat, and transfer to a glass jar. The agrodolce may be refrigerated for up to a week. 5. Toss turkey, pine nuts, feta, scallion, spinach, olive oil, and black pepper with desired amount of agrodolce in a large bowl. Serve on individual plates and garnish with extra scallions. *Although it has nut in its name, pine nuts are actually seeds. They are not in the same botanical category as tree nuts and many people with nut allergies can tolerate them. Be aware that there is the possibility that pine nuts may be contaminated by tree nuts and/or peanuts in the supply chain. Kitchen Note: Agrodolce is a jammy, sweet-and-sour condiment popular in Italian cuisine. This complex salad incorporates flavors from India and Italy and is a great use of leftover holiday turkey. Garam masala is a deeply flavorful spice mix containing cinnamon, nutmeg, cloves, cardamom, mace, coriander, cumin, and peppercorns. Typically used as a finishing spice in northern Indian and South Asian cuisines, the blend raises the internal temperature of the body and boosts metabolism. Per serving: 458 Calories, 36 g Protein, 13 g Carbohydrates, 1 g Fiber, 29 g Total fat (8 g sat, 11 g mono, 8 g poly), 410 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, K, Manganese, Phosphorus, Selenium, Zinc, ★★★★ Vitamin B2 (riboflavin), B12, ★★★ Copper, ★★ Pantothenic acid, Magnesium, ★ Vitamin A, B1 (thiamine), E, Folate, Calcium, Iron, Molybdenum, Potassium
© KIMBERLEY HASSELBRINK
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D ECEMBER 2016
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continued from page 21
Sweet Potato and Zucchini Latkes dGnV From The Good Housekeeping Christmas Cookbook by the Editors of Good Housekeeping ($30, Hearst Books, 2013)
25 minutes prep time ■ makes about 24 (2-inch) latkes
1 1 1 1
large egg large egg white medium zucchini (8 oz) medium sweet potato (12 oz), peeled ¼ c finely chopped onion
¼ tsp salt V tsp coarsely ground black pepper 3 Tbsp canola oil, divided Unsweetened applesauce, optional
1. Preheat oven to 250°. 2. In a medium bowl, lightly beat egg and egg white. Set aside. 3. Cut zucchini lengthwise in half and remove seeds. Coarsely grate zucchini and sweet potato. Transfer to bowl with egg mixture. Stir in onion, salt, and pepper until combined. 4. In a nonstick 12-inch skillet, heat 1 tablespoon of the oil over medium heat until hot. Add zucchini mixture by heaping tablespoons to skillet, gently flattening each latke with the back of a spoon. Cook 2 minutes or until edges are golden. Flip and cook 2 to 3 minutes longer or until bottoms are golden. Drain on paper towels. Keep latkes warm in oven. 5. Repeat with remaining 2 tablespoons of oil and remaining zucchini mixture. Serve latkes hot with applesauce alongside, if you like. Kitchen Note: This twist on classic potato latkes yields a delightfully crispy and slightly sweet pancake. To prevent the patties from getting soggy, prepare the mixture right before cooking and pour off excess liquid while cooking, if necessary. These lacy latkes are delicate, so don’t press down too hard on them once the cakes are in the pan. Per serving (3 latkes): 83 Calories, 2 g Protein, 6 g Carbohydrates, 1 g Fiber, 6 g Total fat (1 g sat, 3 g mono, 2 g poly), 99 mg Sodium, ★★ Vitamin A, ★ Vitamin B2 (riboflavin), C, Molybdenum
© ANTONIO ACHILLEOS
Hasselback Potatoes with Herb Oil dGnV From Mad Genius Tips by Justin Chapple & the Editors of Food & Wine ($29.95, Oxmoor House, 2016)
45 minutes prep time ■ serves 6
¼ 1 2 2
c snipped chives Tbsp oregano leaves tsp fresh lemon juice large ice cubes
1. Preheat oven to 400°. 2. On a work surface, put a chopstick on each of the long sides of a potato. Using a small paring knife, slice potato crosswise in V-inch intervals, cutting down until knife hits chopsticks. Repeat with remaining potatoes. 3. On a large rimmed baking sheet, toss potatoes with N cup of the oil. Season with salt and pepper. Roast cut side up for 35 to 40 minutes, until potatoes are tender and edges are crisp. 4. Meanwhile, in a blender, pulse basil with chives, oregano, lemon juice, and ice cubes until herbs are finely chopped. With machine on, gradually add remaining O cup of oil until mixture is bright green and smooth. 5. Transfer herb oil to a bowl and season with salt and pepper. Arrange potatoes on a platter and serve with herb oil. Per serving: 354 Calories, 3 g Protein, 6 g Carbohydrates, 3 g Fiber, 37 g Total fat (5 g sat, 27 g mono, 5 g poly), 8 mg Sodium, ★★★ Vitamin K, ★★ Vitamin C, ★ Potassium
© OXMOOR HOUSE
1K lb fingerling potatoes 1 c extra-virgin olive oil, divided Kosher salt and pepper 1 c lightly packed basil leaves
D EC E M BE R 2016
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Be Ready For The Season
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10/19/16 11:06 AM
HEALTHY FAMILY BY ANN LOUISE GITTLEMAN, PHD, CNS
FAT IS NOT THE ENEMY TIPS FOR BURNING FAT MANY OF US ARE FAMILIAR WITH HORMONES LIKE ESTROGEN, PROGESTERONE, TESTOSTERONE, CORTISOL, GROWTH HORMONE, AND THYROID. BUT I’LL BET YOU’VE NEVER CONSIDERED ONE OF THE MOST IMPORTANT FAT-BURNING HORMONES OF ALL THAT’S THE KEY HORMONE TO FIRE UP TUMMY FAT BURN. This special “super hormone” that activates your body’s fat-burning switch is already circulating in your bloodstream. And the more you have of it, the more fat you will burn for fuel, especially from the abdominal area. Low levels of this hormone have been linked with higher levels of obesity. I’d like to introduce you to adiponectin, which has been nicknamed the body’s “fat-burning torch.” To kick-start your levels of adiponectin and stoke those fatburning fires, there are many things you can do starting now to raise your levels naturally.
1. Increase your consumption of healthy monounsaturated fats. These “good” fats have been known to raise the production of adiponectin in your system. The magnificent monos can also lower inflammation, lessen cellular damage, elevate antioxidant absorption by 400 percent, and decrease your body fat (especially troublesome belly fat) while protecting your heart and liver. Use olive oil, grapeseed oil, avocados, and avocado seed oil (at least two tablespoons a day) for cooking or as a salad dressing. All of these oils have rich stores of monounsaturated fats, which are slimming miracles when used the right way.
I particularly like to brush avocado seed oil on veggies, chicken, fish, and meat before grilling. Avocado seed oil boasts a very high smoking point, near 500 degrees. And this delicious, buttery-flavored grilling and roasting oil is simply the best for making food nice and crispy when cooking at high heat. When it comes to salad dressings, I’m still a big fan of using 100 percent extra virgin olive oil as a base. This creates a dressing that triggers the production of major appetitesuppressing hormones, to help keep you satisfied for up to four hours. One of my all-time favorites is a mixture of one part apple cider vinegar to two parts olive oil with lots of fresh garlic, parsley, and a dash of mustard powder.
2. Increase your dietary magnesium intake.
Intermittent fasting has been linked to increased levels of adiponectin, a hormone that helps you burn fat. There are different forms of intermittent fasting. Some people eat no food certain days of the week or once a month. Others occasionally eat only small meals that total less than 600 calories a day or they skip a meal or two. Intermittent fasting has been shown to promote weight loss, stem the progression of Type 2 diabetes, and improve cardiovascular health. Periods of fasting can also limit inflammation and reduce blood pressure. —Lynn Tryba
3. Consider intermittent fasting.
Eat more pumpkin seeds, almonds, and green leafy veggies like escarole, romaine lettuce, and kale. Consider taking a magnesium supplement with the most highly absorbable cofactors for assimilation and utilization. Always aim for a 2-to-1 ratio in favor of magnesium to calcium.
Ann Louise Gittleman, PhD, CNS, is a top nutritionist internationally recognized as a pioneer in the natural health industry. She is an award-winning New York Times bestselling author of more than 30 books on health topics including diet, detox, women’s health, men’s health, perimenopause, menopause, beauty, and the environment.
More About Intermittent Fasting
Last but not least, you might consider engaging in intermittent fasting (see sidebar). This type of fasting and eating has been demonstrated to increase adiponectin levels big time. To discover more fat-burning tips, visit Ann Louise Gittleman’s blog at www.annlouise.com. TFL
SELECTED SOURCES “Augmented Plasma Adiponectin After Prolonged Fasting During Ramadan in Men” by S. Feizollahzadeh et al., Health Promot Perspect, 2014 ■ “Intermittent Fasting Promotes Fat Loss with Lean Mass Retention . . .” by J.D. Gotthardt et al., Endocrinology, 2/16 ■ “Role of Intermittent Fasting on Improving Health and Reducing Diseases” by S.M. Aly, Int J Health Sci, 7/14
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D ECEMBER 2016
11/8/16 4:03 PM
“He who marvels at the beauty of the world in summer will find equal
cause for wonder and admiration in
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D EC E M BE R 2016
11/8/16 2:05 PM
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10/28/16 8:55 AM
FITNESS MATTERS BY MARTIN HANFT
HACK HOLIDAY OVERINDULGENCE HOW TO STAY FIT THROUGH FEAST SEASON STAYING IN SHAPE OVER THE HOLIDAYS IS NOT AS DIFFICULT AS IT MIGHT SOUND. ALTHOUGH THE COMBINATION OF RICH FOODS PLUS MORE LEISURE TIME CAN MAKE SLACKING OFF TEMPTING, HAVING A PLAN WILL HELP YOU MAINTAIN YOUR EDGE DURING HOLIDAY TIME. HERE’S HOW: Remain physically active. Get out of your chair periodically and stretch. If you’re worried about potential weight gain, remember that walking is one of the easiest and safest forms of exercise. Walking efficiently burns calories, and a short walk early in the day will help to pull you out of the holiday fog and inspire you to take a longer walk later—say, after dinner. If it’s cold out, you’ll burn even more calories! Try a hike, or go snowshoeing. Invite the family along. Everyone will benefit from the change of scene and some healthful exercise. Set a holiday season goal for yourself. Whether it’s a jog every day, or a workout at the gym, decide in advance what your goal will be. Tell family and friends. When everyone knows you will be taking care of yourself in this way, it will be easier to stick to your plan. You may even inspire others to join in! Morning workouts may make the most sense during the holiday season, as it’s easy to get distracted by parties and to-do lists as the afternoons approach.
If your goal is not to overeat, drink plenty of water. One or two glasses before a meal will discourage overeating and provide the body with essential hydration. Eat slowly and chew well. Eating consciously will help satisfy your hunger with less food and will discourage mindless snacking. Also, keep track of what you eat. Keeping a mental or literal log of how much you have eaten each day can go a long way toward moderating consumption. Use a small plate and take smaller portions. At parties, don’t stand beside the buffet table or next to the nut bowl. Remember that alcohol reduces inhibitions— including your desire not to overeat. Finally, brush your teeth. Brushing tells the brain: “I’ve finished eating now!” The holidays should be a time of good feelings. Keep yourself feeling good by keeping yourself fit. TFL SELECTED SOURCES “8 Secrets to Staying Fit During the Holidays” by Cedric X. Bryant, PhD, FACM, http://Health.USNews.com ■ “15 Surefire Strategies to Stay Fit from Thanksgiving to New Years,” http://Greatist.com
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D ECEMBER 2016
11/8/16 10:46 AM
FOOD FOR THOUGHT BY KELLI ANN WILSON
BOOK IT! PERFECT PRESENTS
COOKBOOKS AND PAGE-A-DAY BOOKS POSITIVELY AFFECT YOUR LOVED ONEâ€™S DAILY LIFE IN MEANINGFUL AND BENEFICIAL WAYS.
D ECE M BE R 201 6
11/8/16 10:48 AM
Sara Moulton’s Home Cooking 101 by Sara Moulton ($35, Oxmoor House, 2016) Many of us would love to be better, more confident home cooks, and find a way to fit meal preparation into our busy schedules. Sara Moulton, host of public television’s “Sara’s Weeknight Meals” and weekly food columnist for the Associated Press, recently released her fourth cookbook, Sara Moulton’s Home Cooking 101: How to Make Everything Taste Better, which promises to “sharpen your sense of taste and to provide you with . . . time-tested techniques.” Starting with “The Ten Basics of Good Home Cooking,” Moulton walks readers through the craft of meal preparation, one recipe at a time, adding in tips and building skills along the way that she hopes will become second nature over time. This step-by-step guide includes 150 recipes, each accompanied by full-color photographs.
World Atlas of Tea by Krisi Smith ($35, Firefly Books, 2016) Tea is the world’s most popular beverage, and Americans drink a lot of it! Krisi Smith, co-owner of Bluebird Tea Co. in Brighton, England, has just released World Atlas of Tea: From the Leaf to the Cup, the World’s Teas Explored and Enjoyed, the ultimate guide for tea lovers worldwide. Smith’s book takes a comprehensive look at the production of tea by geographic region, and is divided into four main sections: tea basics, tea brewing and drinking, tea blending, and the world of tea. As she travels the globe, Smith explores the history of tea, new techniques available to tea manufacturers, and creative ways to blend and drink the newest varieties. Full-color photographs, maps, and illustrations elevate this title from guidebook to work of art.
by Betty Rosbottom ($35, Rizzoli International, 2016)
by National Geographic ($19.95, National Geographic Partners, 2016)
Soup Nights: Satisfying Soups and Sides for Delicious Meals All Year is sure to be a warming and well-loved gift for the foodie on your list. Betty Rosbottom, founder of La Belle Pomme cooking school and author of 11 cookbooks, presents soups from around the world, from beloved classics to the newest of the new. Each easy-toprepare recipe features helpful cooking tips and market notes. Readers will also find salad and sandwich recipes that can be mixed and matched to turn any bowl of soup into a hearty meal. And, of course, no meal is complete without dessert, so Rosbottom includes a chapter devoted to “delicious endings.” Full-color photographs throughout offer tempting glimpses of each recipe.
Would you like to receive affirmation and encouragement every day of the year? Perhaps Daily Love: 365 Days of Celebration, the most recent in National Geographic’s page-a-day series, is just what you need. A combination of thoughtprovoking quotations alongside the stunning full-color photography we’ve come to expect from National Geographic, Daily Love is designed to lift spirits and stir the senses. Divided into monthly themes that explore loyalty, passion, and patience, among others, this volume includes words of wisdom from some of the world’s most famous personalities. An uplifting vision of life and the beauty of nature, this is the perfect gift for those who could use a little inspiration or who enjoy starting each day on a positive note.
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D ECEMBER 2016
11/8/16 10:48 AM
LIFE IN BALANCE B Y LY N N T R Y B A A N D L I S A F A B I A N
COMBATING SAD DON’T LET THE DARKNESS GET YOU DOWN MANY PEOPLE START TO FEEL OUT-OFSORTS AS THE HOURS OF DAYLIGHT BEGIN TO DECLINE IN THE FALL. WHILE 10 TO 20 PERCENT OF THE AMERICAN POPULATION SUFFERS FROM THE “WINTER BLUES,” ABOUT 5 PERCENT OF US, MANY OF WHOM LIVE IN NORTHERN LATITUDES, EXPERIENCE A MORE SERIOUS CONDITION CALLED SEASONAL AFFECTIVE DISORDER, OR SAD FOR SHORT. (WHILE SAD USUALLY STRIKES IN THE FALL AND WINTER, IN LESS COMMON CASES, IT OCCURS IN THE SPRING OR SUMMER.)
Keep Your Mood Up Taste for Life editorial advisor and author of Natural Highs, Hyla Cass, MD, recommends aerobic exercise and consumption of essential fatty acids (flax and fish oils) to support brain function and mood.
D EC E M BE R 2016
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Did You Know? ■ People typically get SAD for the first time somewhere between ages 20 and 30, although symptoms can occur earlier.
Those with the more common form of this mild to moderate depression can feel it coming on like clockwork in October, and they know it won’t loosen its grip until around April. During this time period, those with SAD often crave sweets and carbs, and experience bouts of anxiety, irritability, sadness, social withdrawal, lack of concentration, lethargy, loss of libido, and a desire to sleep. Researchers have found that people with SAD have about 5 percent less serotonin circulating in their brains during winter than in summer, which can contribute to depressive symptoms. The reduced level of sunlight also results in less of this mood neurotransmitter being produced. Another contributing factor includes the body’s increased production of melatonin, a sleep-related hormone. This results in circadian rhythms being out of sync, adding to the seasonal depression.
Go Toward the Light
eye conditions should check with their healthcare practitioner before using light therapy. Those who know they battle SAD annually can start light therapy in early autumn before the onset of symptoms.
Herbs to the Rescue
Depression is a serious illness, so seek professional help if your symptoms are severe. But for those with mild to moderate symptoms, St. John’s wort (Hypericum perforatum) may be useful. This herb produces similar effects as selective serotonin reuptake inhibitors like Prozac, which gradually boost serotonin levels in the brain. Numerous studies support the use of St. John’s wort for SAD. In controlled clinical studies, St. John’s wort produced significant improvement in depression without the side effects of conventional antidepressants. When combined with light therapy, the herb significantly improves Feel symptoms. Scent-sational! Be patient: it can take several Aromatherapy experts weeks for the benefits to build, suggest those with SAD try although some people notice the following essential oils: an immediate change for the Basil and rosemary to help better. clear fatigue; clary sage, Discuss supplementation with grapefruit, and lemon your healthcare practitioner, as to elevate mood. St. John’s wort may interfere with antidepressants and other prescription drugs. TFL
Many people with SAD find relief through the daily use of special light boxes that provide a light intensity of 10,000 lux (a sunny day measures 50,000 lux). The bright light therapy suppresses the brain’s secretion of melatonin. A user typically sits about 12 to 18 inches away from the light box in the morning while they eat breakfast, read, or work on the computer for 30 minutes. It’s important not to look directly into the light. Clinical improvement typically occurs within one to two weeks. Light therapy’s been found to be as effective as selective serotonin reuptake inhibitors, with fewer side effects. However, it may not be suitable for people with certain conditions, including bipolar disorder. Those with diabetes or
SELECTED SOURCES The ABC Clinical Guide to Herbs by Mark Blumenthal ($79.95, Thieme, 2010) ■ “Aromatherapy: Seasonal Affective Disorder” by Brenda Stansfield, www.HerbCompanion.com, 9/15/09 ■ National Geographic Desk Reference to Nature’s Medicine by Steven Foster and Rebecca L. Johnson ($40, National Geographic, 2006) ■ “Natural Remedies for Treating Depression” by Hyla Cass, MD, Alt Comp Ther, 8/07 ■ “Seasonal Affective Disorder” by S.L. Kurlansik and A.D. Ibay, American Family Physician, 12/1/12 ■ “Seasonal Affective Disorder: Bring on the Light” by Michael Craig Miller, MD, Harvard Health Blog, www.Health.Harvard.edu/blog, 12/21/12 ■ “Seasonal Depression ‘Caused by Increased Levels of Serotonin Transporter Protein’” by Honor Whiteman, Medical News Today, 10/25/14 ■ “St. John’s Wort Relieves Symptoms of Major Depression, Study Shows,” Wiley-Blackwell, 10/13/08
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■ Four out of five people who experience SAD are women.
D ECEMBER 2016
11/8/16 4:02 PM
It’s Good to Feel Good
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Quantum Health Super Lysine+ is America’s leading herb/nutrient cold sore treatment. It brings fast pain relief while helping clear up your cold sore in half the time. 800-448-1448, www.QuantumHealth.com
New Chapter Bone Strength Take Care delivers whole-food calcium from red marine algae that is sustainably wild crafted from pristine Icelandic waters. Helps reduce osteoporosis risk!† www.NewChapter.com †Adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.
Help with Stress
NOW Foods Rhodiola is an adaptogenic herbal supplement that can help support the body’s natural capacity to respond and adapt to the stress of daily life. 888-669-3663, www.NOWFoods.com
Keep your digestive tract healthy and happy with Kyo-Dophilus® Healthy digestion and a strong immune system keep you feeling your best. Studies show that the beneficial probiotics in KyoDophilus help maintain intestinal health and enhance your natural immune response.* Give your digestive tract a little love with Kyo-Dophilus. Nothing’s easier or more effective for supporting healthy digestion and a happy, active lifestyle.*
www.kyolic.com Call 1-800-421-2998
for a FREE SAMPLE and a store near you. * 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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Wakunaga of America Kyolic Liver Support provides a unique blend of clinically proven herbs and nutrients shown to eﬀectively protect the liver and help cleanse and detoxify. www.Kyolic.com, 800-421-2998
Enzyme Probiotic Complex has a dual-action formula that delivers digestive and nutrientabsorption beneﬁts. The result? You get complete digestive support from just one convenient complex. Non-GMO. 100 percent vegetarian. www.AmericanHealthUS.com
Ridgecrest Herbals Anxiety Free is a comprehensive and stimulant-free formula for combating stress and anxiety naturally. Call 800-242-4649 for a free sample. www.RCHerbals.com/shop/anxiety-free/
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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Blocked up? Can't breathe? Discover Olbas. Originating in Switzerland over 100 years ago, Olbas Oil is a blend of six essential oils made from healing herbs. These pure plant remedies are some of nature's secret weapons in maintaining wellness. The synergistic Olbas formula was carefully developed from these plants to provide extraordinary benefits:
Wintergreen Oil Has a warm, soothing effect when used in massage, and offers pleasant olfactory properties.
Peppermint Oil An aromatic stimulant that quickly enhances breathing passages.
Juniper Oil Stimulates the metabolism and supports the immune system.
Eucalyptus Oil Promotes oxygen absorption and relaxes the respiratory muscles.
Oil of Cloves A strong, stimulating aromatic that contains natural, soothing eugenol.
Cajeput Oil Very soothing to bronchial and sinus passages.
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There are 8 Olbas Remedies that provide effective and immediate relief. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
$2.00 OFF 10mL Retailer: Penn Herb Company, Ltd. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. This offer cannot be combined with any other offer. Void if copied, purchased or sold. Valid only in the USA. Cash value is .0001 cent. Copyright PHC 2016. Send all coupons to Penn Herb Company, Ltd., 10601 Decatur Road, Ste 200, Philadelphia, PA 19154-3293
HERBAL REMEDIES 800-523-9971 www.Olbas.com
WEIGHING IN BY ISAAC ELIAZ, MD, LAc
WEIGHT CONTROL SNACKING FOR WEIGHT LOSS A diet is often looked at as a special, temporary effort to help us lose extra pounds. We spend a few weeks cutting out this, substituting that, or counting every calorie. Quite frequently, the weight comes off and we revert back to “normal.” But after a time, the weight comes back and once again we’re trying a different program. That’s the definition of the “yo-yo diet.” Because these dramatic approaches generally don’t help in the long run, people often assume that nothing will work. Part of the problem is our choice of definitions, so let’s reshuffle that a bit. A diet is how we eat, period. Rather than a temporary regimen, a diet should be a long-term effort to improve our food habits.
But what about cravings? One of the barriers to eating a healthy diet is the craving for unhealthy foods. Unfortunately, what we eat perpetuates these cravings. Processed snack foods often have a high glycemic index, which means the body converts the food to glucose very quickly. Blood sugar spikes and then abruptly crashes, leading to more cravings and problems with metabolism. Fortunately, with a little effort, we can retrain the body to want healthier items by eating foods that balance and sustain our blood sugar throughout the day.
Best high energy snacks The following nutrient-dense snacks may take a bit of preparation, but they can pave the way to healthier weight, more energy, and greater overall wellness.
SOLUBLE FIBER is one of your best food friends because the body absorbs it slowly, eliminating blood sugar spikes and crashes. Edamame and other beans are great choices.
OATS AND OTHER WHOLE GRAINS AND SEEDS are also good choices. Natural granolas and trail mixes offer high fiber fuel with a small amount of healthy sweeteners.
LEAN PROTEIN sources are also excellent choices for healthy snacking. Raw nuts, particularly almonds, can offer great sources of healthy fuel and support energy levels for longer periods. Raw almonds have also been shown to aid with weight loss.
MOST VEGETABLES have very low glycemic indexes and make great, high-energy snack foods. This is especially true when paired with a small amount of lean protein such as cheese, a turkey slice, or almond butter. FRUIT, IN MODERATION, can also serve as a healthy snack option—it offers soluble fiber that packs a lot of energy and nutrition. I recommend organic and locally grown, if it’s available.
Control your blood sugar Finding ways to moderate blood sugar spikes can make dietary changes much easier. There are a variety of natural supplements that can have a beneficial effect on the metabolism by balancing blood sugar and insulin. I recommend an integrative metabolic formula. Look for a supplement formula that contains lipoic acid, seaweed-derived alginates, medicinal mushrooms, and herbs such as fenugreek seed, holy basil leaf, American ginseng root, and others. Remember, diet isn’t just what we’re doing this month, it’s what we’re always doing. And once you’ve transitioned to healthier food choices, you’ll wonder how you lived any differently. TFL
Isaac Eliaz, MD, LAc, is medical director of the integrative health center Amitabha Medical Clinic in California.
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What’s missing from your turmeric supplement Discover Discover Nature’s Nature’s True True Proportions Proportions
New Chapter® believes Nature got it right the first time, so our New Chapter® believes Nature got it right the first time, so our whole-herb approach delivers hundreds of Turmeric’s remarkable whole-herb approach delivers hundreds of Turmeric’s remarkable compounds—from Curcumin to oil-based Turmerones: Nature’s True compounds—from Curcumin to oil-based Turmerones: Nature’s True Proportions. Sustainably sourced from organic farms in India, we use Proportions. Sustainably sourced from organic farms in India, we use supercritical and traditional extracts of the entire herb to maximize supercritical and traditional extracts of the entire herb to maximize its pure and potent benefits. Turmeric Force™ supports heart health, its pure and potent benefits. Turmeric Force™ supports heart health, brain health, and healthy inflammation response,* and is formulated brain health, and healthy inflammation response,* and is formulated with whole Turmeric for optimal absorption. with whole Turmeric for optimal absorption. Discover more at newchapter.com/turmericforce Discover more at newchapter.com/turmericforce
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*This statement has not been evaluated by the Food and Drug Administration. *This product statement has intended not been to evaluated bytreat, the Food Drug Administration. is not diagnose, cure,and or prevent any disease. This product is not intended to diagnose, treat, cure, or prevent any disease.
© 2016 New Chapter, Inc. © 2016 New Chapter, Inc.
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B Y D AV E C L A R K E
Plan Your New Year’s
START 2017 IN GOOD SHAPE This time of year, it’s easy to overdo it with office parties and family gatherings presenting a virtual nonstop holiday buffet of tasty treats and libations. But at some point, your body— especially that lean, mean, detoxifying machine, your liver— wants to have its say. And it’s saying, “Stop! Enough! Help!” detox recipes For detoxifying green drinks to try, visit www. TasteforLife.com/DrinkYour-Greens. Check out a detox broth recipe at www.TasteforLife. com/Healthy-Recipes/ Soups/Detox-Broth.
Do you want to kick off 2017 a little bit lighter? Most detox regimens focus on giving your liver a helping hand since that’s the organ responsible for cleansing and purging most of the toxins your body accumulates over time. Try these detox strategies for a healthier you in 2017:
Fruits and Veggies, and Lots of Them Fruits and vegetables require less processing work on the part of your liver and are rich in antioxidants. Go organic to avoid adding insult to injury in the form of toxic chemicals (pesticides, fungicides, and herbicides) in your food.
Try a Taste for Life Test Kitchen Detox Juice! Visit www.TasteforLife.com/ Healthy-Recipes/Drinks/ Detox-Juice.
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Many fruits and veggies are naturally abundant in vitamin C and carotenoids (such as beta carotene), nutrients that support liver function. Good choices for a detox include dark green, leafy vegetables like kale and spinach, artichokes, avocados, beets, broccoli, Brussels sprouts, cabbage, cauliflower, green beans, berries, cherries, and citrus.
Your New Fat Flush Plan New York Times best-selling author Ann Louise Gittleman, PhD, CNS, is back better than ever with a revised and updated edition of The New Fat Flush Plan ($25, McGraw Hill, 2016). The Fat Flush diet plan has been around for more than 25 years, helping people reignite their metabolism, support liver function, balance hormones, resolve digestive issues, and drop unwanted pounds. In this revision, Dr. Gittleman provides a full detox program as well as a threeday ultra-fast flush tune-up for quicker cleansing and results. New paleo, ketogenic, and vegan recipes are included as well as bone broth recipes and gluten-free diet tips.
ened cranberry juice and 28 ounces of water and drinking 8 eight-ounce glasses of this cran-water throughout the day.
People have been using milk thistle as a liver tonic for millennia. The herb contains an active ingredient called silymarin, which protects liver cells. A recent animal study showed that the exStay Away from the tract also helped reduce inHard Stuff sulin resistance and inflamFoods high in fat or protein mation, suggesting potential require your liver to work effectiveness for treating harder, so minimize these metabolic syndrome. Metafoods during a detox. It takes bolic syndrome is a cluster extra effort for your liver to of conditions—including process fatty meats. Choose increased blood pressure, lean proteins such as fish or high blood sugar, excessive skinless turkey or chicken. abdominal fat, and abnorAnn Louise Gittleman, PhD, CNS, is a top Dairy products, hydrogenatmal cholesterol levels—that nutritionist internationally recognized as a pioneer ed vegetable oils (found in occur together and increase in the natural health industry. She is an awardwinning New York Times best-selling author of margarine), and processed or your risk of heart disease, more than 30 books on health topics including baked foods should be limited stroke, and diabetes. A typidiet, detox, women’s health, men’s health, perimenopause, menopause, beauty, and the environment. or avoided on a detox. Also cal recommended daily dose avoid artificial sweeteners, is 200 milligrams (mg) to food coloring or flavoring, and preservatives in your 400 mg, but your healthcare professional can guide you foods. specifically. Alcohol and caffeine, which put extra stress on your Keep Things Moving liver, should be moderated or eliminated during a detox. Dr. Gittleman recommends drinking 8 ounces of hot Nutritionist Ann Lou Gittleman, PhD, CNS, suggests rewater with lemon before breakfast to aid in eliminaplacing coffee with dandelion root tea or ginger tea. One tion. She also recommends upping fiber intake as most of her “fat flush” tips recommended in her book The New Americans consume less than half of the recommended Fat Flush Plan (see sidebar) is unsweetened amount of fiber we need each day—25 grams for women cranberry juice diluted in water and 35 grams for men. to help eliminate water retention Fiber contributes to weight loss because it keeps you and to cleanse wastes from the feeling full and aids in regular bowel movements. lymphatic system. She recomHigh bran cereal fiber may irritate some people as it mends filling two empty passes through the gut, but the fiber in oats, 32-ounce bottles with 4 fresh fruits, and vegetables is easier on the ounces of unsweet-
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liver support Yellow dock acts as a liver purifier and toner through cleansing the bloodstream Oregon grape root proves helpful against liver-connected skin conditions such as acne and psoriasis. Chlorophyll-rich herbs like dill, mint, tarragon, and thyme are timehonored detoxifiers that purify the bloodstream while assisting the body in the digestive process. Juices of fresh lemons and limes possess antiseptic, germicidal, and mucus-eliminating properties. Also natural diuretics, they have been used for centuries as liver toners.
Tips to keep your family healthy? ✓ Inspiration for dinner? ✓ Free stuﬀ ? ✓
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intestinal lining. Numerous studies show that flaxseeds effectively tamp down appetite as they speed up elimination. Try adding a couple of tablespoons of flaxseeds, chia seeds, or hemp seeds to your diet. “All three seed types provide soluble and insoluble fiber to help maintain regularity and provide satiety to meals and snacks,” says Dr. Gittleman. Get creative about how you ingest your fiber. For example, you could add flaxseed oil to your salad dressing or smoothie. Sprinkle ground flaxseeds on yogurt, oatmeal, cottage cheese, or apple sauce. Remember: Your body is naturally a detoxifying machine, working to keep you toxin-free 24/7. Sometimes, though, it needs a little help, and a New Year’s detox is a perfect way to begin the new year. TFL SELECTED SOURCES “Flaxseed Dietary Fiber Supplements for Suppression of Appetite and Food Intake” by S. Ibrugger et al., Appetite, 2012 ■ “From Medical Herbalism to Phytotherapy in Dermatology: Back to the Future” by A.M. Dattner, Dermatol Ther, 2003 ■ The New Fat Flush Plan by Ann Louise Gittleman, PhD, CNS (($25, McGraw Hill, 2016) ■ “Silymarin Ameliorates Metabolic Dysfunction Associated with Diet-Induced Obesity . . .” by M. Gu et al., Front Pharmacol, 9/28/16
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NATURAL BEAUTY BY LISA PETTY
PRETTY AS A PRESENT NATURAL TIPS FOR GETTING YOUR HOLIDAY GLOW ON WHETHER OR NOT WE WEAR MAKEUP ON A DAILY BASIS, THE FESTIVE SEASON GIVES US A NATURAL EXCUSE TO SPARKLE. HERE’S A RUNDOWN ON WHAT’S NEW, WHAT’S FUN, AND WHAT’S THE BEST WAY TO USE MAKEUP DURING THE HOLIDAYS.
Start Clean & Clear Makeup looks best on a palette of clear, glowing skin. But the cold winds and furnace-heated air that circulate at this time of year tend to increase skin dehydration. This dryness leads to tiny lines that not only age the appearance of your skin, but also trap your makeup—making lines much more obvious. Support clear, glowing skin by drinking plenty of water, using a gentle cleanser appropriate for your skin type, and following up with a nourishing moisturizer. Treat yourself to an ultra-luxurious oil like cacay oil, which is nutrient rich but absorbs easily and works well under makeup.
Show Some Skin Many women wear too much foundation, which can look unnatural and creep into tiny lines. Rather than slathering makeup over your entire face, use foundation or cover-up sparingly: use a dab only where you need it to cover spots or enlarged pores. Remember that foundation should always match the color of your skin exactly. If you like a bit of cover-up, buy a new, lighter tint for the winter.
Glow On If your skin is dry and lacks sheen, avoid using matte makeup, including matte lipstick—it will only emphasize the dryness. The natural solution? Sparkles! Look for iridescent mineral makeups that enhance your glow. Add a gentle swish of an iridescent cream or powder with a tint lighter than your skin tone over the top of your cheekbones, under your eyebrows, and down the center of your nose. Or, opt for a face powder with a slight shimmer to catch the light as it sets your makeup for a night out. If your top exposes your décolletage, you can sweep shimmery powder across your collarbones.
Everything Gold Is New Again Perfectly timed for the holidays, golds and coppers are all the rage in eye makeup colors.
These are the perfect tints to experiment with on your lids because they look natural but at the same time it’s obvious that you’re having a bit of fun. Try them across your upper lid or, if you are feeling more adventurous, take the color right up to your brow bone (not eyebrow!) to add extra contour.
Over 16? Do you remember the 1980s when turquoise, emerald green, and indigo blue splashed across entire eyelids? If you were like me, you used them all at the same time! Ah, to be young and fresh-faced. . . . While several of these colors are back in style for the holidays, you might want to leave the layering to the teenagers. If you still like to dabble in vibrant colors, accentuate your outfit or eye color by applying the bold hues to the outer third of your upper eyelid.
Red Alert The classic red lip never goes out of style, and what better time of year to give it a go? With so many shades to choose from—warm corals to deep blue-reds—there is something for everyone. Because reds are intense, application mistakes can be messy. Apply lipstick with a natural-hair lip brush for the best results.
Balance in All Things While bold lips are stylish and the smoky eye always seems to work at night, choose one look or the other for your party. Bold lips look exquisite when your simple eye makeup consists of a coat of mascara and perhaps a shimmery pale lid. The smoky eye is powerful when paired with barely there nude lips with a touch of gloss. If you like both looks, alternate throughout your holiday schedule! TFL Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.
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Â© MINERAL FUSION
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HELPFUL HERBS BY MARIA NOËL GROVES, RH (AHG)
TEAS FOR IMMUNITY BOLSTER YOUR DEFENSES THERE’S AN EASY WAY TO HELP YOUR IMMUNE SYSTEM FEND OFF VIRAL INVADERS SO YOU’RE LESS APT TO GET A COLD OR THE FLU: BREW A CUP OF TEA USING SPECIFIC HERBS.
Elderberries Preliminary research suggests that compounds in elderberries help block viruses from entering cells. Small clinical studies support elderberry’s ability to inhibit various influenza strains and speed recovery time without side effects. Elderberry works best at the early onset of an infection—taken frequently throughout the day—or as a preventive. Recipe: Adding equal parts hibiscus, honey, and schisandra berries complements elderberry nicely for a sweet-sour immune boost. Aim for a tablespoon of herbs, steeped in 8 to 16 ounces of hot water for 15 minutes or longer, and add honey to taste.
Ginger Besides warming you up, fresh ginger offers antiviral activity, reduces inflammation and pain, and settles the stomach, easing nausea. Recipe: Grate 1 inch of fresh ginger and steep in 16 ounces of hot water for 30 minutes or longer. (Or, add the thinly sliced root to a well-insulated travel mug and let it steep for one or more hours. No need to strain.) If you have a sore throat, try adding two squeezed lemon wedges and lots of honey. Toss in a sprig of fresh thyme for respiratory congestion. Cinnamon sticks, licorice, or star anise pods will sweeten without honey, if you’d prefer. Herbalist Stephen Buhner prefers juicing the fresh root and adding the juice to hot water to make a tea.
Green Tea Studies show green tea boosts immune function, fights pathogenic bacteria, favorably alters gut bacteria (which strengthens your body’s immunity), and helps prevent the flu. If you’re sensitive to caffeine, consider decaf. Recipe: Steep 1 teaspoon of regular or decaf tea in 8 to 16 ounces of hot water for three minutes. Feel free to toss in a wedge of lemon, honey, and a sprig or teaspoon of holy basil (tulsi) for flavor and added health benefits. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES “The Antimicrobial Possibilities of Green Tea” by W.C. Reygaert, Front Microbiol, 8/20/14 ■ “Antiviral Effect of Catechins in Green Tea on Influenza Virus” by J.M. Song et al., Antiviral Research, 11/05 ■ “Green Tea Consumption Is Inversely Associated with the Incidence of Influenza Infection Among Schoolchildren in a Tea Plantation Area of Japan” by M. Park et al., The Journal of Nutrition, 8/20/11 ■ Herbal Antivirals by Stephen Harrod Buhner ($24.95, Storey, 2013) ■ “Inhibition of Several Strains of Influenza Virus In Vitro and Reduction of Symptoms by an Elderberry Extract (Sambucus nigra L.) During an Outbreak of Influenza B Panama” by Z. Zakay-Rones et al., J Altern Complement Med, 1995 ■ “The Microbiome” by Deborah Halber, Tufts Nutrition, 2013
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GLUTEN FREE FOCUS B Y L I S A FA B I A N
HOMEMADE COOKIES BAKE A BATCH PORTABLE, HANDHELD, AND FUN TO EAT— THERE’S NOT MUCH YOU CAN SAY AGAINST THE EVER-POPULAR COOKIE. HOMEMADE VERSIONS ARE PERHAPS THE BEST OF ALL. AND IF THEY’RE GLUTEN FREE LIKE THE FOLLOWING RECIPES, ALL THE BETTER!
Peanut Butter Cookies dGV From The Goodness of Coconut by Emily Jonzen ($14.95, Kyle Books, 2016)
35 minutes prep time ■ makes 16 to 20
¾ K 1 1 K L 3 L N 1 2
c ground almonds c coconut flour tsp baking powder tsp xanthum gum c crunchy peanut butter c coconut oil, melted large eggs, beaten c coconut sugar c maple syrup tsp vanilla extract oz good-quality dark chocolate, minimum 70 percent cocoa solids, finely chopped
1. Preheat oven to 350°. Line two baking sheets with parchment paper. 2. Sprinkle ground almonds into a large mixing bowl, breaking up any lumps as you go. Sift over coconut flour, baking powder, and xanthum gum. Now make a well in the center. 3. Place peanut butter into well. Add oil, eggs, sugar, maple syrup, and vanilla. Beat wet ingredients into dry to create a thick batter. Stir in chocolate. 4. Pat 1 tablespoon of mixture into a disc using your palms before transferring it to a prepared pan. Continue forming discs, leaving a gap of at least ¾-inch between each one. 5. Bake cookies for 10 to 12 minutes, until risen and golden. Allow cookies to cool on pans for 10 minutes before transferring to a cooling rack. The cookies are delicious warm but will keep in an airtight container for up to three days.
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
For a guide to nutrition breakdowns, see page 8.
Kitchen Note: These nutty cookies are a perfect afternoon treat. They tend to rise quite a bit during cooking, so patting them into discs will help to retain a cookie-like shape. Per serving (2 cookies): 291 Calories, 7 g Protein, 16 g Carbohydrates, 3 g Fiber, 24 g Total fat (12 g sat, 3 g mono, 1 g poly), 118 mg Sodium, ★★★ Manganese, ★★ Biotin, ★ Vitamin B2 (riboflavin), B3 (niacin), E, Copper, Molybdenum, Phosphorus, Selenium, Zinc
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Cranberry Walnut Power Krispy Bars
1. Place date syrup and almond butter in a pan over medium heat. Cook for 3 minutes, stirring frequently. Add remaining ingredients and stir well until evenly incorporated.
2. Transfer to a well-oiled or parchment paper-lined 8x8-inch casserole dish. Place in the refrigerator until solidified, about 30 minutes.
From Healing the Vegan Way by Mark Reinfeld ($22.99, Da Capo Press, 2016)
10 minutes prep time + 40 minutes chill time ■ makes 10 krispy bars
K c date syrup (recipe follows), coconut nectar, or agave nectar K c creamy almond butter 2K c puffed gluten-free brown rice cereal (not powdered or ground rice) K c dried cranberries N c chopped walnuts 2 Tbsp hemp seeds (optional) 1 tsp pure vanilla extract K tsp ground cinnamon N tsp ground nutmeg Pinch of sea salt Oil, for casserole dish (optional)
3. Cut into 10 equal-sized pieces and enjoy! Variations: Replace the almond butter with peanut, cashew, or macadamia butter. Replace the cranberries with vegan chocolate chips or other dried fruit, such as raisins, currants, chopped figs, or apricots. Power it up with 1 tablespoon of maca powder and 1 tablespoon of spirulina powder. Replace the walnuts with other chopped nuts, such as hazelnuts or pistachios, or seeds, such as pumpkin or sunflower. Kitchen Note: Enjoy making your own energy bars and not having to worry about added sugars, salt, or oil. The cranberries are an incredibly low-calorie superfood with a whopping content of vitamin E and phytonutrients. Their counterpart, walnuts, are a top-notch source of anti-inflammatory omega-3 fatty acids. Enjoy this sweet and tart bar as an afternoon snack. Per serving (1 bar): 204 Calories, 4 g Protein, 27 g Carbohydrates, 2 g Fiber, 10 g Fat (1 g sat, 5 g mono, 3 g poly), 64 mg Sodium, ★★★ Manganese, ★★ Vitamin E, Copper, Magnesium, ★ Vitamin B6, Phosphorus
Date Syrup dGnV From Healing the Vegan Way by Mark Reinfeld ($22.99, Da Capo Press, 2016)
5 minutes prep time ■ makes about 1 cup
N c pitted dates 1 c water 1. Combine dates and water in a strong high-speed blender. Blend until smooth. Store in a glass jar in the refrigerator for up to four days. Kitchen Note: Enjoy this fruit-based sweetener to replace maple syrup, agave nectar, or other concentrated sweeteners. Per serving (1 tablespoon): 8 Calories, 2 g Carbohydrates
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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. © 2016 New Chapter, Inc.
10/19/16 11:22 AM
ESSENTIALS AWARD WINNER 2016
NO ONE LIKES BEING SICK. IT’S A LOSING PROPOSITION. IF YOU STAY HOME FROM WORK, YOU HAVE MORE WORK TO PLOW THROUGH WHEN YOU RETURN. IF YOU COME TO WORK CONTAGIOUS, YOU’RE EVERYONE’S ENEMY, AND WHO CAN BLAME THE OTHERS FOR KEEPING THEIR DISTANCE? NO ONE WANTS TO BE LAID UP ON THE COUCH DURING THE HOLIDAYS. Really, the best strategy during cold and flu season is to stay on an even keel, eat right, exercise to defuse stress, and balance holiday activities with plenty of rest and sleep. If you start to feel “off,” pay attention to that feeling and get the additional support you need with good nutrition and immune-boosting supplements. We’ve chosen some with effective ingredients here. A few of these products may be favorites of yours already. We hope you’ll find even more weapons for your wellness arsenal.
ELDERBERRY If you’re dealing with nasal congestion, swollen sinuses, cold, or flu, consider New Chapter Immune take care, which delivers European elderberry (Sambucus nigra) combined with antioxidant-rich black currant extract. NonGMO Verified.
Nature’s Answer Sambucus Black Elder Berry Extract Spray has a convenient delivery system and a wellness blend that contains elderberry, slippery elm bark, Echinacea purpurea aerial parts, astragalus root, sage leaf, and propolis.
SINUS & RESPIRATORY SUPPORT NOW Foods Quercetin with Bromelain has a great track record of helping maintain normal respiratory function and healthy sinuses during allergy season and beyond.
Taking care of yourself during illness is a little easier thanks to Flora Dr. Dünner Sambu Wild Grown Elderberry Concentrate (Sambucus nigra). Its added honey makes it simply delicious diluted in warm or cold water.
With Ridgecrest Herbals ClearLungs Immune, the company has enhanced its number one ClearLungs formula with elderberry, olive leaf extract, and numerous herbs from Ayurvedic medicine and traditional Chinese medicine.
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Terry Naturally Propolis Extract is made from clinically studied GH2002 bee propolis, which fights viral infections and has been proven effective against antibiotic-resistant strains of MRSA.
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ESSENTIALS AWARD WINNER 2016
A growing body of research links some probiotic strains to improved immunity. Bluebonnet SingleDaily Probiotic contains 20 DNA-verified, scientifically supported strains to help maintain healthy intestinal flora. It also contains the prebiotic inulin, which supports the growth of good bacteria in the gut.
FAST RELIEF Penn Herb Olbas Inhaler delivers fast-acting, pleasant vapors of menthol and the oils of peppermint, cajeput, and eucalyptol to clear nasal passages and make it easier to cope when you’re stuffy.
IMMUNITY ESSENTIALS AWARDS
Jarrow Formulas Immune PF contains bacteria that’s used in fermented foods to support a healthy gut and immune system as well as colostrum, which can fight against infectious diarrhea in children and those with weakened immune systems.
Renew Life Ultimate Flora Extra Care Probiotic 50 Billion supports immunity with 10 scientifically studied Bifidobacterium and Lactobacillus strains. Each capsule contains 50 billion live cultures.
MUSHROOM POWER Mushroom Wisdom Maitake D Fraction contains maitake mushroom extract, which has been shown to significantly stimulate the body’s defense reaction, increasing the production of a number of cells that fight illness and disease.
This antioxidant vitamin is a go-to for many when they’re on the verge of getting sick. Nonacidic American Health Ester-C is gentle on the stomach and contains naturally occurring metabolites that enhance vitamin C absorption by white blood cells.
SUPERFOODS Soup is good food. The bone broth trend proves this ancient cure still resonates with people. Ancient Nutrition Bone Broth Protein Turmeric goes a step further. This powder can be scooped into smoothies or added to warm water so you get the nutrients and protein you need to stay healthy.
Reserveage Resveratrol Cellular Age-Defying Tonic harvests the power of some of the world’s most potent antioxidants. In addition to the immune-supportive polyphenol resveratrol, this product contains acai, goji berries, mangosteen, pomegranates, and blueberries.
Each serving of Genesis Today Black Raspberry delivers 800 milligrams of black raspberry grown in the Pacific Northwest. This wellness food provides a high concentration of phytonutrients and antioxidants to help prevent colds.
IMMUNE FORMULAS Kyolic Immune Formula 103’s ingredients support immunity and reduce the severity of cold and flu symptoms. Aged garlic extract, oregano leaf extract, olive leaf extract, and medicinal mushrooms, including shiitake, maitake, and reishi, are some of the star ingredients.
It’s no secret you’re more likely to get sick when you’re stressed. Stay protected with Quantum Health Super Immune+ if you feel a cold— and a cold sore—coming on. Ingredients include astragalus, an herb that helps the body adapt to stress; antiviral and antibacterial olive leaf; and the amino acid lysine to nip cold sores in the bud.
ESSENTIALS AWARD WINNER 2016 Find the winners online and learn more at tasteforlife.com/immunity-essentials
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Elevate an everyday tuna salad to a whole new level of delicious with Wild Planet albacore tuna. Packed without added water or fillers to drain, our moist and mild, sustainably caught albacore adds distinctive flavor to any favorite recipe. This is the way tuna should taste!
Wild Planet Albacore Tuna Stuffed Avocados Serves: 4
Empty two 5oz cans Wild Planet Albacore into a bowl, along with natural juices from the cans. Flake tuna with a fork and gently mix to incorporate the natural juices. Stir in 2 Tbsp plain Greek yogurt, 1 Tbsp lemon juice, 1/4 cup diced celery, 1/4 cup diced red onion. Season with salt and pepper to taste. Halve, peel and pit two ripe avocados. Place each half on a plate, and spoon some tuna salad onto each, filling the avocado cavity and mounding over top. Serve immediately.
SMART SUPPLEMENTS BY V I C TO R I A D O L BY TO E WS , M P H
MEDICINAL MUSHROOMS FOR IMMUNITY BALANCING THE BODY’S SYSTEMS
Shiitake (Lentinus edodes)
MUSHROOMS OFFER A LOT OF GOOD NUTRITION IN A FLAVORFUL PACKAGE. SELECT MUSHROOMS HAVE BEEN CELEBRATED IN ASIAN CULTURES FOR THEIR MEDICINAL VALUE FOR THOUSANDS OF YEARS, WITH THE WESTERN WORLD RECENTLY CATCHING ON TO THE BOUNTY OF HEALTH BENEFITS FROM THE FUNGI WORLD. Many of the benefits from medicinal mushrooms focus on boosting immunity and fighting cancer. Mushrooms can be used whole, by incorporating them into cuisine, or active compounds can be extracted and taken in supplement form.
carbohydrates, known as polysaccharides, which bolster immunity by helping the body’s immune system be more vigilant against potential infecting agents. A polysaccharide unique to maitake, called D-fraction, inhibits tumor growth and prevents the start of new cancers in animal model research.
Shiitake (Lentinus edodes)
Reishi (Ganoderma lucidum)
Although native to Japan, China, and other Asian countries, shiitakes are now cultivated globally. This mushroom’s rich flavor serves as a ready match for many dishes, including soups, wraps, and stir-fries. A potent extract rich in polysaccharides from shiitake—called LEM (Lentinus edodes mycelium) —comes from the underground part (mycelium) of the mushroom, harvested before the cap grows aboveground. The extract amps up the immune system and has been shown to counteract cancer.
Maitake (Grifola frondosa) This well-loved Japanese mushroom grows at the base of trees, in clusters resembling butterflies in flight. Its popularity stems from a combination of appealing taste and its reputation for potent healing abilities. Some foragers have lugged home maitake mushrooms as heavy as 50 pounds, but most are smaller (although still impressive)—about the size of a watermelon. As with other medicinal mushrooms, maitake contains complex
This mushroom grows wild in China but is cultivated worldwide. For more than 2,000 years, it has been valued as a general tonic and immune booster. More recently, reishi has been investigated for its benefits related to cancer, diabetes, and liver health.
Potent Mushroom Extracts Numerous extracts from various mushrooms are backed by impressive research for health benefits. Fred Pescatore, MD, a naturally oriented doctor and author in New York City, points out that AHCC (active hexose correlated compound) could be the world’s most researched specialty immune health ingredient. AHCC, which is extracted from shiitake and other mushrooms, offers a powerful way to support the immune system. “People hear many tips on how to avoid colds, the flu, and other infections throughout the winter months, but the fact of the matter is that germs are difficult to avoid. The key to staying healthy and infection-free is to fortify your immune system so that it is better able to conquer the germs it encounters, and with AHCC you can do that,” shares Dr. Pescatore.
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Dr. Pescatore notes that clinical trials support AHCC’s immune-boosting effect by increasing the number of white blood cells, which could help the body destroy threats such as cancer cells. “Some cancer patients take AHCC as a complement to their chemotherapy in an effort to both keep the tumor from further growth and to ease their side effects,” he adds. Another well-researched mushroom extract, beta glucan, shows benefits for immunity. Taking supplements of beta glucan, a fiber-like complex sugar found in the cell walls of medicinal mushrooms (as well as in oats and barley), results in lower cholesterol levels and may help reduce sick days. In a 2008 study involving firefighters, those taking beta glucan supplements experienced 23 percent fewer upper respiratory tract infections compared with Maitake firefighters taking a placebo. Whatever your preference, chances are you can find a mushroom that fits your desire, from fresh, dried, powdered, tinctures, capsules/ tablets, or tea. Consuming the Reishi whole, dried mushrooms (the “fruiting body”) is the traditional way to use mushrooms. However, the other forms may sometimes be more convenient, and are certainly viable choices. TFL
Sucontral D, powered by a time-tested herb, Hintonia latiflora, is the safe, effective way to keep your glucose levels on track. Scientists have discovered a unique compound in Hintonia that powerfully supports healthy blood sugar balance—validated by over 60 years of research in Germany.*† ®
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).
SELECTED SOURCES “Baker’s Yeast Beta Glucan Supplementation Increases Salivary IgA and Decreases Cold/Flu Symptomatic Days After Intense Exercise” by B.K. McFarlin, et al., J Diet Suppl, 9/13 ■ “From 2000 Years of Ganoderma lucidum to Recent Developments in Nutraceuticals” by K.S. Bishop et al., Phytochemistry, 6/15 ■ Herbal Medicine: Biomolecular and Clinical Aspects edited by I.F.F. Benzi and S. Wachtel-Galor (CRC Press/ Taylor & Francis, 2011) ■ “Lentinus edodes: a Macrofungus with Pharmacological Activities” by P.S. Bisen et al., Curr Med Chem, 2010 ■ “Maitake Pro4X Has Anti-cancer Activity and Prevents Oncogenesis in BALBc Mice” by A. Roldan-Deamicis et al., Cancer Med, 9/16 ■ Personal communication: Fred Pescatore ■ “Reduction in Circulating Bile Acid and Restricted Diffusion Across the Intestinal Epithelium Are Associated with a Decrease in Blood Cholesterol in the Presence of Oat Beta-glucan” by P. Gunness et al., The FASEB Journal, 9/14/16
EuroPharmaUSA.com MONEY-BACK GUARANTEE † Supports healthy levels already within the normal range. EuroPharmaUSA.com * THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. MONEY-BACK GUARANTEE THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
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EuroPharmaUSA.com MONEY-BACK GUARANTEE †Occasional inflammation due to exercise or overuse. ††SPINSscan Other Herbal Formula Subcategory Product Item Rank, data ending 7/10/16. ^Five hundred 500 mg capsules. ^^Compared to plain curcumin. **Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin.
*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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