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Gluten Free Focus Holiday treats. page 31

tasteforlife December 2017

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DECEMBER 2017

17

47

Bone Broth

Learn about this nourishing brew.

38

Immunity Essentials Awards Our top picks for staying healthy during cold and flu season.

47

Festive Foods

Ring in the holidays with flavorful recipes.

departments 6 Editor’s Note 10 News Bites

Probiotics for anxiety • Potassium may lower BP • Exercise, diet may prevent frailty • More

24 Herbal Helpers

Get better sleep, naturally.

28 Natural Beauty

Ways to revive lackluster winter hair.

31 Gluten Free Focus

17

38

Holiday treats and desserts.

31

34 Smart Supplements

Solve digestive woes with enzymes.

37 Hot Products 43 In Balance

IMMUNITY

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ESSENTIALS AWARD WINNER 2017

Got the winter blues? Try these natural mood boosters.

54 Healthy Planet

How companies are becoming more socially responsible.

56 Last Word

For more health & wellness resources visit

tasteforlife.com

www.

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

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/tasteforlife D ECEMBER 2017

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EDITOR’S NOTE

Celebrating Health Shocker alert: My eating habits don’t always reflect what I know about health. I was thinking of this recently when I noticed how many packaged carbs I was buying. It

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

also crossed my mind while I was eating a

Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney

delicious slice of chocolate birthday cake.

Business Development Director Amy Pierce

The holidays can be a particularly tricky time of year to eat well. If you’re hosting a party, you want to give people food they associate with the holidays. The cookies, cakes, pies—whatever your family’s traditions are—exert a tremendous nostalgic pull. But nothing beats how good you feel when you eat whole foods without a lot of sugar. That’s why we’ve prepped some healthy recipes that still feel festive,

tasteforlife 2017

Alvita Peppermint Tea

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

starting on page 47. You won’t

Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com)

need to sacrifice health or

Retail Account Managers Kim Willard, Christine Yardley

your celebratory spirit when

Founder and Chief Executive Officer T. James Connell

you try dishes like Cucumber

Editorial Advisory Board

Pomegranate Salad; Brussels Sprout Slaw with Cranberries and

Walnuts; and Traditional Latkes, Vegan Style, with Vegan Sour Cream. Never mind our healthy version of a cheese log! We want you to feel well during this darkest month of the year. Check out “Mood Lifters” (page 43) for suggestions on herbs and supplements that can keep you feeling like yourself. And don’t miss the effective remedies that have won our Immunity Essentials Awards (page 38) this year. If you’re not getting enough sleep, please read “Snooze Control” on page 24. We underestimate the restorative power of a good night’s sleep, but it’s a cornerstone of mood and immunity. To your health,

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

Lynn Tryba

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

6 tasteforlife

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

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

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STRESS RELIEF

Probiotics may EASE ANXIETY All of us have days when we’re overwhelmed. University of Missouri researchers recently determined that Lactobacillus plantarum—a common probiotic bacteria in yogurt and supplements—may decrease stress-related behavior and anxiety. Probiotics have become increasingly popular as a way to improve health and well-being, and there has been a direct correlation between these healthful gut microbes and the central nervous system. A new study assessed the effects of various nutritional supplements on depression, anxiety, and other stress-related symptoms. The researchers concluded that probiotics (as well as omega-3 fatty acids, folate, and other nutraceuticals) “are promising avenues” for “significant clinical benefit.” SELECTED SOURCES “Common Probiotics Can Reduce Stress Levels, Lessen Anxiety,” University of Missouri-Columbia, 11/22/16 n “Nutritional Psychiatry: The Present State of the Evidence” by W. Marx et al., Proc Nutr Soc, 9/17

WEIGHT LOSS

Calorie-trimming TIPS Losing five pounds can seem like an overwhelming task, but Rachel Begun, RD, says you can accomplish that goal over the course of a year by trimming 50 calories a day. Eliminating sugar from your coffee is one way. (Flavor it with vanilla extract or cinnamon instead.) Using vinaigrette instead of full-fat mayonnaise in your tuna salad will also do the trick. And ask for salad dressing on the side when eating out, then use just half of it. Reducing a glass of wine from 5 ounces to 3 works too. Try extending the drink with a splash of seltzer. SOURCE “7 Ways to Cut 50 Calories Every Day,” https://MedlinePlus.gov, 7/4/17

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CANCER FIGHTERS

These foods favor BREAST HEALTH Nearly a quarter of a million women are diagnosed with breast cancer every year in the US (men are less susceptible, but some also contract the disease). Diet can play a significant role in the risk for breast cancer, so be sure to include generous servings of these cancer-fighting foods in your meals: ■ Beans, lentils, and other legumes. They’re packed with fiber, which can flush excess estrogen from the body. ■ Blueberries. They include a nutrient called pterostilbene that has been shown to cause cancerous cells to self-destruct. ■ Fatty fish such as salmon, tuna, sardines, and mackerel. The omega-3 fatty acids in these fish help reduce inflammation. ■ Spinach. It’s packed with folate, a B vitamin that appears to lower breast-cancer risk. ■ Broccoli and other cruciferous vegetables such as Brussels sprouts and cauliflower. They’ve been show to reduce inflammation, and they appear to suppress cancer-cell growth. ■ Carrots, cantaloupe, tomatoes, and other red and orange fruits and vegetables. The carotenoids in these foods have been shown to lower the risk for breast cancer. SELECTED SOURCES “10 Foods That Fight Breast Cancer” by Matthew Kadey, www.BestHealthMag. ca ■ “The Best (and Worst) Foods to Protect Yourself from Breast Cancer” by Tracy Middleton and Sascha De Gersdorff , www.WomensHealthMag.com, 9/25/13

NUTRITION CORNER

Potassium key to BP CONTROL Eating potassium-rich foods such as sweet potatoes, spinach, and bananas could be the key to lowering blood pressure, a 2017 study suggests. Researchers explored the link between blood pressure and dietary sodium, potassium, and the sodiumpotassium ratio. Higher dietary potassium was associated with lower blood pressure. “Decreasing sodium intake is a well-established way to lower blood pressure,” said University of Southern California neurobiologist Alicia McDonough, PhD, “but evidence suggests that increasing dietary potassium may have an equally important effect.” Dr. McDonough explained that our early ancestors ate primitive diets that were high in fruit, roots, and vegetables, and very low in sodium. Modern diets have changed drastically, with processed foods including more salt and less potassium. SOURCE “Fruits and Vegetables’ Latest Superpower? Lowering Blood Pressure,” University of Southern California, 4/5/17 www.tas teforl i fe.com

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YOUTH ATHLETICS

THINK TWICE about sport specialization Signing up for a second consecutive season of soccer might seem like a good idea at first, but a switch to swimming or track might be better in the long run. Stress, fatigue, and muscle soreness are all-too-common symptoms in young athletes who specialize in one sport, according to a new study. University of Wisconsin researchers evaluated specialized and nonspecialized soccer players for everyday well-being and amount of sleep. Participants in both groups reported adequate sleep (over eight hours nightly), but nonspecialized athletes reported “better sleep quality, mood, stress levels, fatigue, and soreness than specialized athletes.” The study determined that early sport specialization often leads to frequent injuries and a greater likelihood of dropping out of the sport. SOURCE “Study: Girl Soccer Players Who Give Up Other Sports May Feel More Stressed, Less Rested,” American Academy of Pediatrics, 9/15/17

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AGING WELL

FRAILTY is not unavoidable Although many people believe frailty and bone weakness is “an inescapable part of aging,” a recent review in Frontiers in Physiology states that it may be a treatable and preventable health problem. By engaging in age-appropriate exercise and properly monitoring body weight and diet, older adults can prevent frailty entirely or at least delay the process. Physical symptoms such as fatigue, muscle weakness, and unintentional weight loss are all associated with getting older, but frailty includes psychological symptoms as well, including isolation, depression, and slower thinking. These symptoms often lead to increased falls, disabilities, infections, and hospitalization. The report found that socializing with others addresses intellectual and social needs, while exercise and proper diet can help remedy physical symptoms. SOURCE “Preparing for Longevity—We Don’t Need to Become Frail as We Age,” Frontiers in Physiology, 8/9/17

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BY JANE EKLUND

In today’s world, where everything really, really old is chic again, Paleo enthusiasts don't need to spend hours upon hours simmering bones to make bone broth. They can get their winter brew much more easily—by purchasing it.

Your Ancestors Should Know

There are many examples of people throughout history making hearty broths from boiling bones with assorted meat and vegetable scraps. Broths have long been essential in Asian cooking—and prescribed in Chinese medicine. Mexicans still eat a stew called pozole that dates to preColumbian days. And then, of course, there’s your grandmother’s chicken soup—doled out to battle coughs, sneezes, and fevers.

Long seen as warming and comforting, bone broth—soup made by simmering animal and fish bones, and specifically cartilage, with other ingredients for hours—is hot in more ways than one these days. Sally Fallon Morell and Kaayla T. Daniel, authors of Nourishing Broth: An Old-Fashioned Remedy for the Modern World, tout the healing qualities of bone broth, mentioning conditions including cancer, arthritis, allergies, digestive diseases, and more. “Bone broth, rich in the elements

www.tas teforl i fe.com

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continued from page 17

of cartilage, collagen, and healing amino acids, can provide protection from these ailments, can serve as an important element in recovery, and can nourish and enrich our lives in many ways,” they write.

The Goods on Bone Broth

Jenny McGruther, author of The Nourished Kitchen and Broth & Stock, lists bone broth’s benefits on her Nourished Kitchen blog. It’s packed with protein. It’s potentially a source of amino acids including glycine, which supports digestion, and proline, which helps keep skin healthy when paired with vitamin C. The gelatin in bone broth, seen as a key flavor and health feature, also aids digestion, McGruther notes. Morell and Daniel detail a number of benefits of bone broth in their book, including: ✔ Its nutrients are easy for the body to absorb. ✔ It contains glucosamine and chondroitin, which can prompt the growth of new collagen, repair joint damage, and lessen pain and inflammation. ✔ Its key ingredients—calcium, magnesium, collagen, and phosphorus—can help to grow and repair bones. ✔ Because the gelatin it contains can protect and repair the mucous lining of the digestive tract, it can help with gut and digestion issues. ✔ Its collagen and gelatin also support skin, nail, and hair growth. ✔ Thanks to the calming properties of glycine, it promotes sleep and settles the mind. ✔ It helps fight off colds and flu. Another use? The Los Angeles Lakers use bone broth as a sports recovery drink.

Quick and Easy

There are a few ways to enjoy bone broth. If you live near a restaurant or market that sells high-quality broth, then by all means, partake! And if you are handy in the kitchen and able to keep a pot simmering for eight to 24 hours, you can easily find recipes online or in magazines and cookbooks. One option for people with busy, on-the-go lives is to buy bone-broth powder. Some are made to be added to hot water, the way you would prepare bouillon from a cube, while others can be used like protein powder—stirred into shakes, fruit or vegetable smoothies, or juice. When you buy bone broth powder, select a brand you respect and read the ingredients. Avoid those that are high in sodium or contain MSG, and look for the ingredients that give bone broth its benefits.

The Upshot

Bone broth is trendy these days, buoyed by endorsements from celebrities like retired LA Lakers basketball player Kobe Bryant. There’s plenty of anecdotal evidence supporting its benefits, and while its key ingredients have been repeatedly shown to offer nutritional value, no research has been published as yet on the benefits of bone broth itself. It may not live up to its hype as a cure-all, some scientists have noted, but bone broth has a long-standing history as a comforting and healing food. TFL

SELECTED SOURCES “Bone Broth, Broths and Stocks” by Jenny McGruther, www.NourishedKitchen.com ■ “Bone Broth: Winter’s New Miracle Drink” by Casey Seidenberg, 12/1/14; “How Bone Broth Became Kobe Bryant’s Secret Stone Age Weapon” by Peter Holley, 1/22/15, Washington Post ■ Nourishing Broth: An Old-Fashioned Remedy for the Modern World by Sally Fallon Morell and Kaayla T. Daniel ($24.99, Grand Central Life and Style, 2014) ■ “Sorry, No Cure-All Here” by Amy Blaszyk, National Public Radio, www. NPR.org, 2/10/15 ■ “Straight Sippin’: Is Broth the New Kale?” by Grace Gavilanes,12/12/14; “Talking Bone Broth with Chef Marco Canora of NYC’s Brodo” by Anne Vorrasi, 1/24/15, InStyle.com

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A little self-care can go a long way in helping you stay well throughout the fall and winter and into the New Year. From herbal teas to relaxing baths, taking time for your health can be fun and easy. Here are some tips to help you do so: Stay Hydrated Unlike during the heat of summer, you might not feel as thirsty when cold weather hits; but cold outside temperatures and heated indoor air can dehydrate you faster than heat. To stave off the symptoms of dehydration—dry skin/lips, headaches, dizziness, irritability—bump up your intake of liquids. That said, there may be a good reason to shun a tall glass of cold water in winter. According to Ayurveda’s millenniaold wisdom about eating seasonally, cold beverages and foods like salads require more energy to digest—energy that takes away from the body’s ability to stay warm. Instead, try adding more brothy soups, herbal tisanes, and even seasonal fruits to your diet. Ease Stress The more we learn about stress, the more we know how much it can impact our health, such as our immunity. Natural Vitality’s Calm TM magnesium citrate is a great way to literally calm down at the end of each day. Besides playing a role in over 600 biological functions, magnesium is what allows muscles and nerves to relax. Make a habit of sipping a warm mug of Natural Vitality’s Calm each night, and let the magnesium work its magic.

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

CELEBRITY TREND DU JOUR

PERFECT FOR PALEO LIVING

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

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

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

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

Healthy and vibrant skin, hair and nails†

Healthy joints and lean muscle mass†

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BONE BROTH

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Other Delicious and Functional Flavors Available

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

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FOOD FOR THOUGHT BY KELLI ANN WILSON

GOOD BOOKS MAKE GREAT GIFTS THESE FRESH TITLES OFFER SOMETHING FOR EVERYONE ON YOUR LIST

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Vital Tonics & Soothing Teas by Rachel de Thample ($16.95, Kyle Books, 2017) Humans have been concocting tonics, teas, and tisanes for millennia to boost energy, supplement nutrition, maintain health, and provide flavor and enjoyment. Chef and food writer Rachel de Thample offers a wonderful collection of beneficial beverages in Vital Tonics & Soothing Teas. As the title suggests, this volume is focused on traditional remedies and features recipes that cover a spectrum of nourishing properties, from medicinal vinegars to flavorful cordials. Lovely full-color photographs accompany a wide range of tonics and teas made from ingredients such as elderberry, ginger, nettle, and mint. Drawing from cultures around the world, de Thample introduces readers to tasty, natural brews for every season and occasion. With a sunny-yellow cover, and a compact footprint, this go-anywhere guide is perfect for those folks on your list with adventurous spirits.

The Edgy Veg by Candice Hutchings ($27.95, Robert Rose, 2017) Are you (or is someone you love) a vegan who has eaten enough tofu to last a lifetime? Candice Hutchings, veteran vegan and YouTube star, aims to upend vegan cuisine in her new cookbook, The Edgy Veg. Featuring recipes that will appeal to herbivore and carnivore alike, the book covers everything from fast food favorites to brunch staples. Hutchings even offers tips for how to make meat and dairy replacements, and how to build and maintain a fully stocked vegan pantry. Hutchings promises all of her recipes are not only tasty, but carnivore-approved. Readers will find new dishes as well as fan favorites among the book’s 138 recipes— everything from Veggs Benedict to Thank You Very Matcha Ice Cream. Hutchings offers a lighthearted, fun approach to vegan cooking, and her cookbook would make a great gift for the “edgy” home cook on your list.

Running with Mindfulness by William Pullen ($16, Plume, 2017) Americans are plagued by bad habits, it seems. The latest threat to our health appears to come from our penchant for living a sedentary lifestyle. We’re also awash in anxiety, depression, stress, and trauma. Psychotherapist William Pullen provides a cure-all for what ails us in Running with Mindfulness. Pullen sees a link between our chronic sitting and our difficulties making decisions, maintaining relationships, and controlling our emotions, and offers an antidote in a movementbased program called Dynamic Running Therapy (DRT). Described as “simple, intuitive, [and] effective,” DRT offers the mental health benefits of mindfulness combined with the physical benefits of exercise. Pullen emphasizes that DRT is not just another exercise regime or get-fit-quick routine but a proactive, openended practice that is both holistic and suitable for anyone, regardless of fitness level. This interactive workbook is perfect for those special people on your list who want to make positive changes in their lives.

Fresh-Picked Poetry by Michelle Schaub ($16.99, Charlesbridge, 2017) Want your kids to eat more veggies? Perhaps the secret lies in poetry. Michelle Schaub offers a fun collection of local foodthemed poetry for children in Fresh-Picked Poetry. Accompanied by beautiful watercolor illustrations by Amy Huntington, this joyful feast of rhymes follows a cast of characters over the course of the day at a farmers’ market. This title is the perfect gift for the kids on your list—from picky eaters to little gardeners and everyone in between.

www.tas teforl i fe.com

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

SNOOZE CONTROL INSOMNIA SOLUTIONS

SLEEP TAKES A HIT FOR MANY PEOPLE IN THIS MODERN PLUGGED-IN WORLD, IN WHICH CELL PHONES, EMAIL, AND THE RELENTLESS NEWS CYCLE WHITTLE AWAY DOWNTIME. INSOMNIA CAN PRESENT AS EITHER DIFFICULTY FALLING ASLEEP, TROUBLE STAYING ASLEEP, OR SLEEP THAT DOESN’T FEEL RESTORATIVE. INSOMNIA ISN’T LIMITED TO TOSSING AND TURNING DURING THE NIGHT; PEOPLE WITH INSOMNIA CAN FEEL DISTRESSED AND FATIGUED DURING THE DAY AND DEVELOP MEMORY PROBLEMS.

Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

Well-rested people function better, think more clearly, react more quickly, have better problem-solving skills, make better decisions, tend to be in a better mood, have a stronger immune system, have an easier time maintaining a healthy weight, and are just plain healthier! So, whether one is born a “good sleeper” or turns to natural medicine to create a better sleep routine, the payoff is worth it.

Chamomile for Calming Herbs have been the treatment of choice for restless nights for at least 1,000 years, long before the invention of pharmaceutical sleeping pills. As the downsides of prescription sleep aids continue to emerge (they tend to hamper natural sleep cycles, result in a “hangover” the next morning, and cause dependence), herbal sleep aids seem like a natural choice. Chamomile tea is a pleasant drink that brings the added benefit of having a soothing, sedative effect. In addition to helping you unwind before bed, chamomile may also be used for anxiety and to calm all manner of intestinal upset, such as indigestion and heartburn. “Chamomile is a time-honored herb for relaxation and sleep. It’s a good choice when irritability and restlessness are part of the picture,” says naturopath Chanté Wiegand, who practices at Vital Health in Jackson, WY. continued on page 27

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Modern research confirms that chamomile has a mild sedative effect. For example, when a group of 80 women with poor sleep quality tried either chamomile tea nightly for two weeks or a placebo tea, the chamomile tea drinkers reported improved sleep quality. This better rest also provided a bonus mood lift, with the women in the chamomile group noting less depression. Chamomile is gentle enough for children. “Sip on a strong cup of chamomile tea (use two teabags per cup) in the hours before bedtime or add five to six drops of chamomile oil to the bathtub. For kids, you can make a soothing massage oil by adding a few drops to a carrier oil,” Dr. Wiegand recommends.

Other Herbal Options

“California poppy is my herb of choice when aches and pains are preventing good sleep, since it has a mild analgesic property. Try 40 or so drops of tincture in a small amount of water 30 minutes before bed; it can do wonders for calming nerves and easing pain,” says Dr. Wiegand. For all of these herbs, Dr. Wiegand suggests selecting high-quality certified organic extracts whenever available, either in capsule or tincture form. “Also, there are some great formulas that combine a variety of sleep herbs. The synergistic combination can often be effective when a single herb isn’t doing the trick.” TFL SELECTED SOURCES “Effects of an Intervention with Drinking Chamomile Tea on Sleep Quality and Depression in Sleep Disturbed Postnatal Women: A Randomized Controlled Trial” by S.M. Chang and C.H. Chen, J Adv Nurs, 2016 n Personal communication: Chanté Wiegand n “Use of Valerian in Anxiety and Sleep Disorders . . .” by A. Nunes and M. Sousa, Acta Med Port, 12/11

Valerian is another standout among herbal sleep aids. It has a scientifically documented sedative effect, yet is nonaddictive and there is no morning hangover from using it. People who have trouble falling asleep (rather than staying asleep) often report good effects from valerian, although it can also help with nighttime waking. Dr. Wiegand recommends 500 to 1,000 milligrams (mg) of valerian extract in either capsule or tincture form about an hour before bedtime. “In certain cases, valerian can cause mild grogginess the following day. If this occurs, I usually recommend switching to a different sleep remedy since there are so many great options,” she adds. “Passionflower is one of my favorites for improving both insomnia and sleep quality,” notes Dr. Wiegand. Feeling well-rested upon waking has more to do with sleep quality than the amount of time spent in bed. Passionflower brings no side effects or next-day grogginess, even at higher dosages. Take it an hour before bed, and then again right before bed, as needed. “Dosage is usually around 500 to 700 mg at a time or 40 to 60 drops of tincture in a small amount of water. It may not kick in the first night, so give it a few days,” advises Dr. Wiegand.

www.tas teforl i fe.com

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NATURAL BEAUTY BY KELLI ANN WILSON

5 WAYS TO REVIVE WINTER HAIR HAS COLD WINTER WEATHER ZAPPED THE LIFE FROM YOUR HAIR? HERE ARE SOME EASY WAYS TO RESTORE THE LUSTER TO YOUR LOCKS.

1. Wash wisely Washing too often can strip oils from your hair and scalp, leading to dry strands and dandruff. It’s best to spread out shampoo treatments to every other day, or even every three days, depending on your hair texture. Look for gentle formulas when choosing shampoos and conditioners.

2. Handle with care

Did you know? Chronic stress can damage hair. When the body is on high alert for an extended period of time, blood flow to the scalp can be restricted and can lead to weaker strands and breakage. Keep your locks in top shape by reducing stress—try calming techniques like deep breathing, meditation, or yoga. SOURCE The Complete Guide to Natural Homemade Beauty Products & Treatments by Amelia Ruiz ($24.95, Robert Rose, 2016)

While we all love a great blow-out, a more natural style may be a better choice in winter. Heated tools like straighteners and curlers, especially when combined with alcohol-based styling products, can leave hair dry and damaged. Let hair dry naturally whenever possible. If you need to use a blow dryer, keep it on a “cool” setting. Naturalbristle brushes are gentler on hair—always brush in a downward direction.

3. Try a mask Hair masks can nourish your hair in winter. An easy at-home hair mask can be made using an egg yolk and a teaspoon of honey—just whisk them together, apply to hair, and let sit for about two hours before rinsing. Whole milk yogurt is another good mask option. If hot oil is more your speed, try warming about two ounces of your favorite oil—coconut and jojoba oils work well— and then massage into hair and scalp. Cover with a towel and let the oil work its magic. After about 20 minutes, shampoo and rinse.

4. Herbs to the rescue Essential oils like sandalwood, rose, and patchouli not only smell great, but also help nourish and protect strands—mix a few drops with your favorite carrier oil and massage into hair tips after washing to prevent split ends.

5. Repair from the inside out Eating a healthy diet is important for maintaining overall health—including hair and scalp— but sometimes we need a little extra support to ensure we get all the nutrients we need. Certain supplements like biotin, vitamin C, iodine, omega 3s, and selenium are known to help boost hair health. TFL SOURCE Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)

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TURN OVER A NEW LEAF

golden collagen WITH A

INGREDIENTS:

• 2 Cups of Coconut Water • ¾ Cup of Pineapples • 1 Teaspoon of Turmeric Powder • 2 Tablespoon of Neocell Super CollagenTM Powder • 1 Tablespoon of Chia Seeds HOW TO MAKE IT: • ½ Orange 1. Blend all ingredients, top with desired • ½ Lemon Juiced amount of hemp seeds. • Hemp Seeds 2. Sprinkle with pumpkin spice and enjoy! • Pinch of Pumpkin spice

For more Collagen infused recipes visit neocell.com/recipes Super Collagen contains clinically studied BioActive NeoCell Collagen which supports healthy collagen formation throughout the body. Using NeoCell’s technologically advanced hydrolyzation process, large collagen molecules are enzymatically hydrolyzed into small peptides that are both bioavailable and bioactive in the body.* TM

Super Collagen & OTHER NEOCELL FORMULAS ARE AVAILABLE AT NATURAL PRODUCT RETAILERS NATIONWIDE. TM

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

IN CELEBRATION OF TREATS GLUTEN-FREE GOODIES! WHETHER YOUR IDEA OF DESSERT IS SOMETHING RICH AND CHOCOLATEY OR SOMETHING LIGHT AND FRUITY, WE’VE GOT YOU COVERED WITH THESE SWEET BITES. MAKE THEM FOR THE HOLIDAY CELEBRATIONS OR JUST BECAUSE.

Chocolate Risotto with Raspberries From The Winter Table by Lisa Lemke ($24.95, Sterling Epicure, 2017)

40 minutes prep time ■ serves 6

GnV 2 O 2 K 3 7 7

Tbsp butter c carnaroli or Arborio rice c water tsp salt c milk oz 55% dark chocolate oz (about 2 c) semi-thawed or fresh raspberries Flaked salt

1. Melt butter in a large saucepan. Add rice to pan and sauté, stirring for about 1 minute. Pour in water, add salt, and bring to a boil. Simmer rice uncovered until water has been absorbed. Stir frequently. (This makes the risotto creamy.) Add milk and reduce heat slightly. Continue to simmer while stirring, until rice is tender and most of liquid has been absorbed. Add more milk if needed. Take pan off heat. 2. Chop chocolate and add it to mixture in saucepan. Stir thoroughly until chocolate has melted. Serve risotto immediately with raspberries and a scattering of flaked salt on top. Keep in mind that risotto solidifies when it cools. To reheat it, add a dash of milk and warm over very low heat. Kitchen Note: Risotto for dessert? Absolutely! Dark chocolate makes this risotto fit for a party. The addition of fresh or half-thawed raspberries cuts through the rich creaminess of this dessert to give it a fresh, acid bite.

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

For a guide to nutrition breakdowns, see page 6.

Per serving: 351 Calories, 8 g Protein, 51 g Carbohydrates, 5 g Fiber, 15 g Total fat (9 g sat), 349 mg Sodium, ★★ Phosphorus, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B12, C, Calcium, Iron, Magnesium, Potassium, Zinc

© MAGNUS CARLSSON

www.tas teforl i fe.com

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Lemon Meringue Cupcakes

From The Healthy Convert by Nicole Maree ($19.99, Hardie Grant Books, 2017)

90 minutes prep time n makes 12

dGnV Cake 7 2 2 5K K 1 2O 2 2 1

oz your favorite gluten-free plain (all-purpose) flour tsp baking powder Tbsp cornstarch oz rapadura sugar (unrefined cane sugar) tsp ground sea salt c rice milk, room temperature oz unsweetened applesauce tsp vanilla extract Tbsp lemon juice tsp finely grated lemon zest

Lemon Curd K c lemon juice 1 tsp finely grated lemon zest 1 fl oz tinned coconut milk 1 Tbsp cornstarch N tsp turmeric N c maple syrup

© BLM PHOTOGRAPHY

Meringue 1 (14 oz) can salt-free chickpeas, chilled overnight K tsp cream of tartar 5 oz caster (superfine) sugar K tsp vanilla extract

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1. Preheat oven to 340°. Line a 12-hole standard muffin tin with cupcake liners. 2. In a large bowl, sift flour, baking powder, cornstarch, sugar, and salt together. In a separate bowl mix rice milk, applesauce, vanilla extract, lemon juice, and lemon zest. Add wet mixture to dry and fold through until just incorporated. Fill cupcake liners until they are three-quarters full. Bake for 40 to 45 minutes, or until a skewer inserted into a cupcake comes out clean. Stand for 5 minutes before turning out, top-side up, onto a wire rack to cool. 3. To make lemon curd, combine all lemon curd ingredients in a small saucepan set over medium–high heat. Whisk continuously for 5 to 7 minutes, or until mixture is smooth and thickened. Remove from heat and allow it to cool completely. 4. Cut a deep hole in the top of each cooled cupcake with a small piping tip. Be careful not to cut through to the bottom of the cupcake. Fill each hole with lemon curd. 5. Drain chickpeas and reserve 5 oz of the chilled chickpea water (aquafaba) in a large glass or metal mixing bowl. (You want the bowl to be completely clean and free of grease. You can use lemon juice to clean the bowl. Rinse and dry the bowl well with a clean towel before use.) Using an electric mixer with a whisk attachment, whisk chickpea aquafaba and cream of tartar on medium speed until stiff peaks form. Continue mixing and add sugar one tablespoon at a time until it’s incorporated. Once all the sugar is added, continue whisking for one more minute. Add vanilla and whisk for another 30 seconds.

© BLM PHOTOGRAPHY

6. Spoon meringue into a piping (icing) bag with a large star-shaped nozzle and pipe it onto the cupcakes. Place under a preheated broiler until meringue is lightly golden, or use a small kitchen blowtorch to brown them. Serve immediately and enjoy! Kitchen Note: This recipe make ingenious use of an ingredient called aquafaba. The liquid that comes in a can of chickpeas, aquafaba is substituted for egg whites when making the meringue topping for these lemon-filled cupcakes. You can substitute the caster sugar in the meringue with 5 oz of rapadura sugar mixed with 1 teaspoon of arrowroot starch. It will still work; however, it will produce a flatter meringue with a less airy texture. Per serving (1 cupcake): 197 Calories, 2 g Protein, 47 g Carbohydrates, 2 g Fiber, 1 g Total fat, 150 mg Sodium, ★ Vitamin C, Calcium, Phosphorus

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SMART SUPPLEMENTS BY LISA PETTY

IS YOUR DIGESTION NOT WHAT IT USED TO BE? DOES IT SEEM LIKE YOU’RE WARRING WITH YOUR INSIDES ON A DAILY BASIS? IF YOU’RE TIRED OF DEALING WITH BELCHING, GAS, BLOATING, HEARTBURN, FATIGUE, AND SKIN DISORDERS LIKE ACNE, ECZEMA, AND PSORIASIS, CONSIDER SUPPLEMENTING WITH DIGESTIVE ENZYMES.

STOKE THE FIRE GET YOUR DIGESTION BACK ON TRACK

What Are Enzymes? Enzymes are protein catalysts for every chemical action and reaction that occurs in your body. When it comes to digestion, the chemical catalysts are known as digestive enzymes or pancreatic enzymes and, for the most part, are produced in the pancreas. Saliva contains the digestive enzyme known as amylase, which helps to break down carbohydrates in your mouth. You will find that the longer you chew a mouthful of a carbohydrate food, the sweeter it will taste. After being swallowed, food travels to the stomach, where protein digestion begins. Fat absorption begins in the stomach with the help of gastric lipase, which releases 10 to 30 percent of dietary fatty acids before entering the intestines. There, bile and pancreatic lipases continue to digest dietary fats. Lipase is the most fragile enzyme and is most

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easily destroyed by gastric juices. When it comes to digestive enzyme shortages, a deficiency in pancreatic lipase is noticed first as steatorrhea—pale, bulky, malodorous stools that float in toilet water. Long-term deficiency in pancreatic lipase will interfere with the absorption of fat-soluble nutrients.

Enzyme Boost Digestive enzyme deficiency can occur in people with certain diseases such as cystic fibrosis, chronic pancreatitis, diabetes, Crohn’s disease, and celiac disease, but age, gender, and diet all affect the manufacture of pancreatic enzymes. After age 40, our bodies’ ability to produce enzymes can decrease by as much as 30 percent. As a result, researchers have studied the impact of supplemental enzymes on digestive power.

Papain (from papaya) and bromelain (from pineapple) are proteolytic, or protein-digesting, enzymes, and are often used to tenderize meat. Bromelain also acts as an antiinflammatory that fights disease. The enzyme amylase helps digest carbs; cellulase helps digest the fiber in fruits and veggies; lipases help digest fattier foods; and lactase helps digest milk sugar. Consider taking supplemental digestive enzymes before every cooked meal, especially if eating red meat. TFL

SELECTED SOURCES “Antibacterial Activity of Papain and Bromelain on Alicyclobacillus spp.” by M.D. Anjos et al., Int J Food Microbiol, 1/16 n “Malabsorption Clinical Presentation: History, Physical, Causes,” http:// eMedicine.Medscape.com, 2016 n “Maldigestion from Pancreatic Exocrine Insufficiency” by S. Pongprasobchai, J Gastroenterol Hepatol, 12/13 n “Potential Role of Bromelain in Clinical and Therapeutic Applications” by V. Rathnavelu et al., Biomed Rep, 9/16

D EC EM BE R 201 7

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For more great natural products, visit www.TasteforLife.com/hot-products

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Probiotics for Kids American Health Probiotic Kidstiks is the once-daily, super-easy way to give kids the probiotics they need to support immune health. Because Probiotic Kidstiks is unflavored and blends completely into foods or beverages, kids won’t even know it’s there. 5 billion multistrains per packet. Non-GMO. Vegetarian. www.AmericanHealthUS.com

Get Your Collagen Ancient Nutrition Dr. Axe Multi Collagen Protein Powder contains collagen type I, II, III, V, and X from four food sources to support skin, gut, and joint health— odorless, tasteless, mixes instantly. www.DrAxe.com

Mushroom Power Mushroom Wisdom’s Maitake D-Fraction Pro 4X EZ Spray is a full-strength, easy-to-use, fast-acting spray, grounded in immune-support research. www.MushroomWisdom.com

Oregano Oil Oreganol P73 from North American Herb & Spice is the true wild oregano oil P73, a blend of edible species of wild oregano grown on natural, mineral-rich soil and extracted without chemicals or alcohol. www.NorthAmericanHerbandSpice.com

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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

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2017

IMMUNITY ESSENTIALS ESSENTIALS AWARD WINNER IMMUNITY

2017

AWARDS

STAY STRONG THIS WINTER

AH, COLD AND FLU SEASON, OUR OLD NEMESIS. THAT TIME OF YEAR WHEN VIRUSES AND BACTERIA RUN AMOK, WREAKING HAVOC IN OUR LIVES. DO THE PEOPLE AT WORK DROP LIKE FLIES FROM NOW UNTIL MARCH? ARE YOUR KIDS REPEATEDLY GROUNDED BY WHATEVER NEW BUG IS RUNNING THROUGH THE SCHOOL? NOT TO WORRY. Make this year healthier by fighting back with nature’s weaponry. We’ve got effective immune-boosting herbs, vitamins, probiotics, and more gathered here for your consideration. If you don’t already have a trusted go-to (for many people, it’s echinacea or elderberry), we hope you find exactly what you need in our list.

BEE PREPARED

Terry Naturally Propolis Extract delivers clinically studied GH2002 bee propolis extract, which has natural antibiotic and antiseptic powers.

COUGH CALMER Quantum Health Cough Relief TheraZinc Lozenges do more than soothe an irritated dry throat. They provide immune support with organic elderberry and zinc gluconate.

HEALING TEAS Numi Organic Turmeric Teas are flavorful, aromatic, warming, and calm-inducing. Our tasters were split over which they liked best: Turmeric Amber Sun with rooibos, cinnamon, and vanilla, or Three Roots with ginger, licorice, and rose.

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ENZYMES Enzymedica Enzyme Defense digests proteins and cellular debris that shouldn’t be in the bloodstream—freeing the immune system to focus on other tasks. This product may also bolster energy levels—important when you’re fighting a cold.

HOMEOPATHY Traditional Medicinals Organic Throat Coat brings relief to parched throats. Made with the medicinal inner bark of the slippery elm tree (harvested sustainably in the Appalachian Mountains), licorice, and marshmallow root.

When a head-andchest cold was tearing through the home of one of our testers, Dr. King’s Natural Medicine Lungs & Bronchial Relief broke up her chest congestion and helped her breathe easier.

D EC E M BE R 2017

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IMMUNITY

ESSENTIALS AWARD WINNER 2017

BREATHE EASY Michael’s Naturopathic Programs Quick Immune Response delivers immunity boosters such as garlic, zinc, vitamin C, echinacea, and the antibacterial and antiinflammatory goldenseal. Consider if you’re prone to bronchitis.

IMMUNITY ESSENTIALS AWARDS

NOW Solutions Seasonal Changes Essential Oils Kit is the perfect pick-me-up if you’re feeling under the weather. The kit contains tea tree and Eucalyptus radiata oils, which are great for sinus clearing. Nature’s Shield (an energizing blend of clove, lemon, cinnamon, and eucalyptus) purifies and cleans rooms. The Clear the Air blend (peppermint, eucalyptus, hyssop, and rosemary oils) can be used in a diffuser or as a room mister.

The refreshing vapor of the Olbas Inhaler brings fast relief to nasal passages and a fresh clean feeling that perks you up when a cold gets you down.

KIDS’ IMMUNITY Ridgecrest Herbals ClearLungs Immune combines traditional Chinese herbs like dong quai root and schisandra with other herbal immune boosters like elderberry as well as vitamins and minerals.

Garden of Life Dr. Formulated Probiotics Organic Kids + combines 5 billion CFU of 14 probiotic strains that support immunity and digestion. Enhanced with vitamin C, D3, and an organic prebiotic fiber blend. Kids will enjoy taking this cherry-berry chewable.

Xlear Xylitol All Natural Saline Nasal Spray is a lifesaver during cold and flu season. Natural xylitol keeps nasal passages clean and moisturized, clearing congestion quickly and helping you breathe again.

PROBIOTICS Supplementing with probiotics reduces the number of colds people get—and shortens their duration. Bio-Kult Advanced Multi-Strain Formula offers 14 strains, including immune supporters such as Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus plantarum, and Lactobacillus rhamnosus. Minimum 2 billion probiotic micro-organisms per capsule.

Essential Formulas Reg’Activ Immune & Vitality pairs Lactobacillus fermentum ME-3 and Lactobacillus brevis KP08 bacteria, which are clinically proven to support the immune system. Lactobacillus fermentum ME-3 produces the antioxidant glutathione in the body, which aids in cell detoxification.

LoveBug Probiotics Colds Suck offers four strains of probiotics with a delivery technology that protects the microorganisms from stomach acid. Each tablet delivers 5 billion CFU enhanced with vitamin C, echinacea, and zinc.

HERBAL REMEDIES A. Vogel Echinaforce Forte delivers 18 milligrams of certified organic Echinacea purpurea harvested at its prime and usually processed within 24 hours. This product combines the herb (95%) and root (5%) for immunity enhancement.

Pleasant-tasting Nature’s Answer Sambucus Immune delivers black elderberry extract with zinc, vitamin C, Echinacea purpurea aerial parts extract and Echinacea angustifolia root extract, as well as the immune-boosting herb astragalus.

Vibrant Health BullsEye helps guard against infection through antibacterial and immunestrengthening herbs including clove, cinnamic acid, cat’s claw, lemon balm leaf, and thyme. continued on page 41

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Healthy recipes for every day

Our website features hundreds of healthy recipes for you to try, insightful blogs, and so much more!

For brownie recipe, visit tasteforlife.com/glutenfree_brownies

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IMMUNITY

ESSENTIALS AWARD WINNER 2017

DAILY DEFENSE Kyo-Green Powdered Drink Mix Harvest Blend Immune Defense helps you start the day strong with gluten-free superfoods, grasses, and organic fruit and vegetables. This nutrient-dense blend contains ancient grains, wheat grass, chlorella, and herbal immunity boosters including astragalus, ginger, and olive leaf.

IMMUNITY ESSENTIALS AWARDS

Irwin Naturals Immuno-Shield All Season Wellness offers select ingredients to bolster the body’s defenses, including vitamin C, zinc, echinacea, olive leaf, astragalus, and oregano oil.

Scrupulously washing your hands has always been one of the best defenses against catching a cold. The Grandpa Soap Co. Epsom Salt Bar gets the job done with clean, old-fashioned ingredients you can trust, like baking soda!

WHOLE-FOOD BASED

MEDICINAL MUSHROOMS Whole Earth & Sea Pure Food Super Mushroom combines six organic mushrooms—cordyceps, chaga, lion’s mane, maitake, reishi, and shiitake—with beta glucan for immune and energy support. These superfoods are also good for cognitive health and stress management.

Mushroom Wisdom Maitake D Fraction EZ Spray makes harnessing the antioxidant- and immunity-stimulating powers of maitake mushroom easy with two quick sprays a day.

VITAL VITAMINS

What’s not in Bluebonnet Nutrition Targeted Choice Wellness Support? This comprehensive whole foodbased formula contains many immune-enhancing ingredients that also support respiratory health: quercetin, bromelain, andrographis, elderberry, garlic, olive leaf, stinging nettle, and turmeric, to name a few!

MAGNESIUM & MORE Deficiency in vitamin D makes you susceptible to infection. Country Life Vitamin D3 Spray gives you your daily 2,000 IUs of D3 with two quick sprays. Key lime or strawberry flavors make adopting this healthy habit easy. If you’re vegan, try the plant-based D3 in vanilla bean flavor.

This is a great vitamin C product for those with sensitive stomachs. Take a once-daily dose of 1,000 milligrams of American Health Ester-C. This patented formula of vitamin C with naturally occurring metabolites will absorb into your system and stay in white blood cells over 24 hours.

Adequate magnesium is essential for immunity. Natural Vitality’s Calmful Gut promotes healthy magnesium levels and balances calcium intake. It also reduces stress and improves sleep, which is key to immunity. 2 billion CFU of a probiotic and an enzyme blend round out this product.

IMMUNITY

ESSENTIALS AWARD WINNER 2017

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

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IN BALANCE BY VICTORIA DOLBY TOEWS, MPH

MOOD LIFTERS NATURAL WAYS TO BANISH THE BLUES FEELING SAD, LONELY, EMPTY, OR BLUE AFFECTS MILLIONS OF AMERICANS, WITH MAJOR DEPRESSIVE DISORDER OCCURRING IN 16 MILLION AMERICAN ADULTS (AS REPORTED OVER THE PREVIOUS FIVE YEARS). DEPRESSED MOODS MAKE IT DIFFICULT TO CARRY ON WITH NORMAL, EVERYDAY FUNCTIONING.

A hurting soul spills over into the physical body. The immune system loses its edge when emotional health is compromised, and many health problems worsen in times of stress. Fortunately, there are a large variety of gentle, natural healers that help lift the spirits.

Relief with Fish and Bugs Omega-3 fatty acids found in fish oil—although there are also vegetarian sources—help calm the brain and nudge the mood back into balance. A lack of omega 3s in the diet links to a higher risk of mood disorders, while supplementing with omega 3s can help resolve low moods. These supplements prove to be safe and effective, even in children experiencing depression.

The American Psychiatric Association (APA) recognizes the important connection between omega 3s and mental health by recommending that all adults get at least two servings of fish a week. For those with mood and anxiety issues, consuming enough omega 3s is even more crucial, which is why the APA recommends at least 1,000 milligrams (mg) of EPA and DHA daily in this group. Healthy bacteria, called probiotics, get top billing for gut health, but acidophilus and other good bugs can also play a role in mood. Earlier this year researchers reviewed the existing body of work and reported that supplementing with probiotics can have a positive effect on depression, anxiety, and stress. There is a connection between the GI tract

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and brain tissue that helps explain how probiotics play a role in mood; scientists now refer to the “braingut axis” when discussing these connections. Another recent study was the first to document improved depression scores on a standard test after patients supplemented with probiotics (Bifidobacterium longum NCC3001).

Natural Mood Stabilizers If you feel distressed, consider some de-stressing herbs. Adaptogenic herbs have a long history in Asian cultures for serving as general tonics that promote overall wellness and vitality. This category of herbs can improve how the body copes with distressing emotions. Asian ginseng represents the best-known of the adaptogenic herbs, but there are others that deserve consideration for their stress-management properties, including ashwagandha and rhodiola. Asian ginseng inhibits the production of stress hormones,

ashwagandha provides a sense of calm, and rhodiola has been shown to fortify the body against both physical and mental stressors. Sitting down to enjoy a cup of tea is a soothing ritual, and if it’s green tea in your cup, there’s even more reason to feel calm. Supplemental L-theanine (an amino acid found in green tea) provides subtle release from anxiety. L-theanine boosts the brain’s alpha waves, the ones that create a feeling of relaxation and calm alertness. Most people do not consume the recommended levels of the mineral magnesium in their diets. Too little magnesium can produce feelings of apathy, depression, and anxiety. Meanwhile, research shows this mineral can relax the mind and lift moods. Magnesium supplementation is a safe and effective option to explore. TFL Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES “Emulsified Omega-3 Fatty-Acids Modulate the Symptoms of Depressive Disorder in Children and Adolescents . . . ” by J. Trebaticka et al., Child Adolesc Psychiatry Ment Health, 7/5/17 ■ “Green Tea Effects on Cognition, Mood and Human Brain Function: A Systemic Review” by E. Mancini et al. Phytomedicine, 2017 ■ “Magnesium and Depression” by A. Serefko et al., Magnes Res, 2016 ■ “Omega 3 Polyunsaturated Fatty Acids and the Treatment of Depression” by G. Deacon et al., Crit Rev Food Sci Nutr, 1/2/17 ■ “Probiotic Bifidobacterium longum NCC3001 Reduces Depression Scores and Alters Brain Activity: A Pilot Study in Patients with Irritable Bowel Syndrome” by M.I. Pinto-Sanchez et al., Gastroenterology, 2017 ■ “Probiotics and Subclinical Psychological Symptoms in Healthy Participants: A Systematic Review and Meta-analysis” by J. McKean et al., J Altern Complement Med, 2017 ■ “Rhodiola rosea L. as a Putative Botanical Antidepressant” by J.D. Amsterdam and A.G. Panossian, Phytomedicine, 2016 ■ “Understanding Adaptogenic Activity: Specificity of the Pharmacological Action of Adaptogens and Other Phytochemicals” by A. Panossian, Ann NY Acad Sci, 2017

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B Y L I S A FA B I A N

FestiveFoods for celebrating the holidays

Who says you need to sacrifice flavor for health? These celebratory dishes prove that something can taste good and be good for you. Ring in the season with these appealing recipes.

Traditional Latkes, Vegan-Style dnV From Vegan Holiday Kitchen by Nava Atlas ($24.95, Sterling, 2011)

30 minutes prep time ■ makes about 3 dozen (serves 8)

O c quick-cooking oats (oatmeal) or quinoa flakes (for a gluten-free version) 6 large potatoes, preferably russet, peeled and finely grated 1 medium carrot, grated (optional, but highly recommended) 1 medium onion, finely grated

K c matzo meal or quinoa flakes (for a gluten-free version) Salt and freshly ground pepper to taste Light vegetable oil for frying Applesauce Vegan sour cream, optional (recipe follows)

Vegan Sour Cream dGnV From Vegan Holiday Kitchen by Nava Atlas ($24.95, Sterling, 2011)

5 minutes prep time ■ makes about 1 cup (serves 8)

Combine about 1 cup of crumbled silken tofu with lemon juice and salt to taste (use 1 tablespoon of lemon juice and K teaspoon of salt as a guideline, more or less to taste) in a food processor. Process until smoothly puréed, stopping to scrape down the sides of the work bowl as needed. Add a tablespoon or two of rice milk or soy creamer if you need to thin the consistency a bit. To serve, transfer to a small serving bowl. Per serving: 22 Calories, 3 g Protein, 1 g Carbohydrates, 1 g Total fat, 77 mg Sodium, ★ Calcium

1. In a heatproof bowl, combine oats with 1K cups boiling water. Stir and set aside while preparing other ingredients. 2. Combine grated potato, optional carrot, onion, and matzo meal in a mixing bowl. Stir in oats. Season with salt and pepper. 3. Heat just enough oil to coat the bottom of a large, nonstick skillet or griddle. Drop enough potato batter to form 2K- to 3-inch pancakes. Fry on both sides over medium-high heat until golden brown and crisp. 4. Drain briefly on paper towels and place in a covered dish to keep warm until serving. Serve warm with applesauce, vegan sour cream, or both. Kitchen Note: If you don’t divulge the vegan secret to these latkes, no one will ever know. Everyone who has them swears they taste like the latkes they’ve always known and loved. The secret is that the grated potato is held together with oatmeal or quinoa flakes rather than eggs, and either option works splendidly. Use quinoa flakes for gluten-free latkes. Variations: Sweet Potato Latkes: Substitute one large peeled and diced sweet potato for two of the russet potatoes. You may need to increase the amount of oats slightly so the latkes stick together. Zucchini Latkes: Substitute one medium zucchini for one of the russet potatoes. Add a few minced scallions or a bit of chopped fresh dill and parsley. Lazy Latkes: If you’re pressed for time and don’t want to peel, cut, and grate potatoes, use two thawed 16-ounce bags of frozen, organic hash brown potatoes, which are basically plain, grated potatoes. Per serving (with applesauce): 188 Calories, 5 g Protein, 34 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat), 108 mg Sodium, ★★ Vitamin B6, C, ★ Vitamin B1 (thiamine), Magnesium, Phosphorus, Potassium

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

For a guide to nutrition breakdowns, see page 6.

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GIVES YOUR FACE A PICK-ME-UP

Cucumber Pomegranate Salad dGnV

From The Good Housekeeping Christmas Cookbook by Good Housekeeping ($30, Hearst Books, 2017)

30 minutes prep time ■ serves 12 as a side dish

1 L 3 K K

lemon c extra-virgin olive oil Tbsp champagne vinegar tsp salt, divided tsp ground black pepper

1K lb fennel bulbs 1 seedless (English) cucumber 1 Granny Smith apple, halved, cored, and very thinly sliced K c fresh pomegranate seeds

1. From the lemon, grate K teaspoon peel and squeeze 2 tablespoons juice. In a jar or container with a tight-fitting lid, combine oil, vinegar, lemon peel and juice, N teaspoon salt, and pepper. Shake well. Dressing can be refrigerated up to 2 days. 2. Pluck 2 tablespoons fennel fronds from fennel tops and reserve for garnish (see Kitchen Note). Trim and core fennel. With adjustable-blade slicer or very sharp knife, very thinly slice fennel. With vegetable peeler, peel alternating strips from cucumber skin, and then thinly slice cucumber crosswise at an angle. 3. On a large serving platter, layer fennel, cucumber, and apple. Shake dressing again and drizzle all over. Top salad with pomegranate seeds and fennel fronds. Sprinkle with remaining N teaspoon salt. Kitchen Note: Sweet-tart pomegranate seeds and apples balance the light licorice flavor of fennel in this crunchy special-occasion salad. If you buy fennel bulbs without their tops, you can use 2 tablespoons of fresh dill for the garnish instead. Per serving: 85 Calories, 1 g Protein, 8 g Carbohydrates, 2 g Fiber, 6 g Total fat (1 g sat), 120 mg Sodium, ★★★★★ Vitamin K, ★ Vitamin C

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

© KATE MATHIS

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

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

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

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MAKES WRINKLES ALMOST DISAPPEAR

Healthy Holiday Makeover: Pimiento Cheese Log GV

From The Good Housekeeping Christmas Cookbook by Good Housekeeping ($30, Hearst Books, 2017)

10 minutes prep time + 3 hours chill time ■ makes 2 logs (serves 10)

3 Tbsp roasted, salted almonds N c fresh flat-leaf parsley leaves, tightly packed 2 jarred, roasted piquillo peppers or other prepared roasted red peppers, patted dry 1 package (8 oz) Neufchâtel cheese

4 oz soft goat cheese K tsp ground coriander V tsp cayenne (ground red) pepper 1 tsp coarsely ground pink pepper or K tsp ground black pepper Crackers or celery sticks for serving

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

1. In a food processor with the knife blade attached, pulse almonds until finely chopped. Transfer to a large sheet of plastic wrap; do not wipe bowl. Pulse parsley until finely chopped; transfer to plastic wrap with almonds. Wipe bowl clean. 2. In cleaned food processor bowl, pulse piquillo peppers until finely chopped. Add both cheeses, coriander, and cayenne and pulse until well mixed, occasionally scraping bowl with rubber spatula. Transfer mixture to clean large sheet of plastic wrap and form into a 12-inch log. 3. Add pink pepper to parsley mixture; mix well. Spread in a 12x5-inch rectangle. Using plastic wrap, place cheese log on parsley mixture. Roll and gently press log into parsley mixture. Wrap tightly in plastic. Refrigerate until firm, about 3 hours or up to 3 days. To serve, cut log crosswise to form 2 smaller logs and arrange on platter with crackers or celery alongside. Kitchen Note: Your guests will love this party favorite—and its slim profile. This version is as cheesy as the original, but a lot less fattening. Plus, the fresh green herb and pink pepper coating delivers holiday cheer. For extra calorie savings, serve with celery sticks instead of crackers. Per serving (2 tablespoons per person): 65 Calories, 3 g Protein, 1 g Carbohydrates, 6 g Total fat (3 g sat), 90 mg Sodium, ★★ Vitamin C, K.

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MAKES EYES LOOK YOUNGER

Brussels Sprout Slaw with Cranberries and Walnuts dGV

From the American Institute for Cancer Research, www.aicr.org

25 minutes prep time + 3 hours chill time ■ serves 8

O lb Brussels sprouts 1 Fuji or Gala apple, peeled, cored, and finely chopped M c dried cranberries K c chopped walnuts

K V L 1

tsp kosher salt tsp freshly ground black pepper c fresh Meyer lemon juice* Tbsp extra-virgin olive oil

1. Trim bottoms from sprouts and remove any loose or bruised leaves. 2. Place the shredding disk** or fine slicing disk in a food processor, and using the feeder tube, gradually shred Brussels sprouts. There will be about 4K cups. Transfer shredded sprouts to a mixing bowl. 3. Add apple, cranberries, walnuts, salt, pepper, and lemon juice. Stir with a fork for 1 minute to combine well. Add oil and stir well. 4. Cover and refrigerate slaw for 3 hours to overnight. Re-stir before serving. This slaw is best served within 24 hours. *If Meyer lemons are not available, use N cup regular fresh lemon juice. **If your food processor does not have a shredding disk, quarter Brussels sprouts vertically and place in the food processor fitted with the chopping blade. Pulse until sprouts are finely chopped, stopping several times to scrape down the bowl. Take care not to leave big chunks or to turn sprouts into mush. Per serving: 120 Calories, 3 g Protein, 16 g Carbohydrates, 3 g Fiber, 7 g Total fat (1 g sat), 130 mg Sodium, ★★★★★ Vitamin C, K

Spiced Cranberry-Apple Cider dGnV From the Taste for Life test kitchen

40 minutes prep time ■ serves 6

1 qt apple cider 1 c unsweetened cranberry juice 2 cinnamon sticks 1-inch piece of peeled ginger, sliced thinly 1 tsp whole cloves 2 Tbsp honey 1 organic orange, thinly sliced (leave peel on), optional

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

1. Bring all ingredients, except orange slices, to a boil in a medium pan. 2. Reduce heat to low and simmer for 30 minutes. 3. Using a fine-mesh strainer, strain cider into mugs. Discard spices. 4. Garnish mugs with orange slices, if using, and serve. Per serving: 129 Calories, 1 g Protein, 33 g Carbohydrates, 1 g Fiber, 9 mg Sodium, ★★ Vitamin C

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HEALTHY PLANET B Y D AV E C L A R K E

COMPANIES EMBRACE SUSTAINABILITY IT MAKES SENSE—AND CENTS SUSTAINABILITY—EVERYTHING FROM LOWERING A COMPANY’S CARBON FOOTPRINT TO ETHICAL SOURCING—CONTINUES TO BE EMBRACED BY AN INCREASING NUMBER OF COMPANIES, LARGE AND SMALL. WHY? IT’S GOOD BUSINESS, PLAIN AND SIMPLE.

©PHOTO COURTESY OF ANNEMARIE BÖRLIND

“CEOs are twice as likely as they were in 2012 to say sustainability is their top priority,” according to a July 2014 McKinsey Global Survey report. There are three main reasons CEOs support sustainability: 1) It aligns with their corporate goals, missions, or values, 2) It cuts costs, and 3) It builds, maintains, or improves their brand’s reputation. It’s as good for the company’s bottom line as it is for the environment and the people tending the world’s natural and precious resources.

Markets Are Shifting Millennials are “a rapidly growing consumer market,” according to a January 2017 report, The Nielsen Global Survey of Corporate Social Responsibility and Sustainability. Sustainability issues are more important to millennials than the average global population. Millennials’ influential buying habits are shaping everything from a product’s sourcing to its packaging and production. And millennials are willing to pay

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more at the register to reward companies who care. Many companies have impressive initiatives; here are a few natural products companies doing good things:

Beauty That’s More Than Skin Deep Nurturing the environment has been part and parcel of everything the ANNEMARIE BÖRLIND line of natural beauty products has been doing for more than half a century. Company founders, Annemarie Lindner and her husband, Hermann Börner, were natural products pioneers in their native Germany when they created the line in 1959. Lindner’s motto was, “I don’t put anything on my skin that I can’t eat.” The company uses no raw materials sourced from animals. It does not use any potentially unsafe ingredients, such as PEG, paraffins, and petroleum derivatives. Since 2008, the EcoControl certification body has confirmed ANNEMARIE BÖRLIND is meeting high ecological standards. The company purchases

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ers use will be solar-generated. its raw plant materials from numerous fair trade projects around the A Desert Rose globe. For example, the Himalayan A certified B-Corp company (a cherry oil the certification ensurcompany sourcing environmenes from cherries tal performance, grown in the high accountability, and altitudes of northtransparency in more western Nepal than 50 countries helps rural women worldwide), Desert earn an income Essence sources and educate their natural products children. The coldranging from skin pressed ximenia care and hair lines oil they produce to dental care, and from controlled natural oils, from all wild harvesting is over the world. —Annemarie Lindner, PhytoTrade Africa The company cofounder of certified, helping partners with Plan ANNEMARIE BÖRLIND promote biological International USA’s cultivation in eight Because I Am a Girl African states. initiative to help girls in impoverished areas in more than Families, Farms, and a 50 countries gain access to educaSustainable Future tion. It began with a group of family farmers in Wisconsin in 1988. If Go With Your Gut! they wanted to continue farming, Enzymedica, a Florida-based comthe agricultural wisdom said they pany founded by Michael Murray, had two choices: Go big in indusND, in 1998, focuses on digestive trial, chemical farming or go under. health. The metabolic enzymes “Not so fast,” said these farmers, Enzymedica produces from 100 who believed they knew their cuspercent vegetarian ingredients tomers better than chemists in corsupport the company’s mission to porate labs. That was the genesis reduce its carbon footprint (they for Organic Valley’s line of USDA are certifiably 100 percent carbonOrganic dairy, soy, vegetables, egg, neutral) while improving the lives and protein shakes, to name a few of others, through sponsorships of their products. and alliances with organizations In 1988, Organic Valley was just such as the Autism Hope Alliance, seven family farmers. How much Safe Place and Rape Crisis Center, has demand increased for their and Vitamin Angels. organic, non-GMO products? It’s the little things we do that Today, they are over 2,000 family add up to big accomplishments farmers who form a cooperative— and changes over time. Choosing not a corporation. companies that care can be one Not ones to rest on their laurels, way you contribute to your health— by 2019, virtually 100 percent of and the health of the planet. TFL the electricity Organic Valley farm-

“I don’t put anything on my skin that I can’t eat.”

SELECTED SOURCES “Because I Am a Girl,” Plan International, www.PlanUSA.org ■ “Millennials Drive Sustainability” by Julie Saussier, Credit Suisse, www.Credit-Suisse.com, 1/17/17 ■ “Sustainability’s Strategic Worth: McKinsey Global Survey Results,” www.McKinsey.com, 7/14

Some Sustainability Certs to Look For These certifications on product labels can help you choose wisely: ■ EcoControl Certifies ecological products and quality management systems in the nonfood sector. ■ Fair Trade Certified From production to purchase, Fair Trade Certified is a global model of sustainable, ethical trade that puts people and planet first. ■ PhytoTrade Africa Established in 2001 as the nonprofit trade association for natural products in southern Africa, the group supports biodiversity and works to alleviate poverty. The certification covers foods, drinks, oils, and personal care ingredients. ■ Rainforest Alliance Certified/ Verified Works to conserve biodiversity. Provides independent and transparent verification of the most globally respected sustainability standards, which aim to generate benefits ecologically, socially, and economically.

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LAST WORD

“Kindness is like snow—it beautifies everything it covers.” —Kahlil Gibran

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

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1217 100 flipbook  
1217 100 flipbook