Natural Beauty Probiotic skin care. page 44
Holiday Gift Guide Ideas and inspiration. page 46
ESSENTIALS AWARD WINNER 2018 Celebrating Twenty Years
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Meat-free versions of your favorite comfort foods.
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Choose cleaning products carefully • Yoga music at bedtime • Soy protein may boost bone strength • More
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/tasteforlife D ECEMBER 2018
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TFL Ed Note Head Celebrating Twenty Years
TFL Ed Note Letter Para 1 style. The tomatoes on this month’s cover remind me of the simple pleasures of the season. There’s We’re All in This nothing better than aTogether! sandwich made with Isun-ripened recently attended the tomatoes,inaugural sprinkledPositively with salt and Natural Marketplace in Portland, OR. The pepper, and spread with a little mayo! event, for which we are a media sponsor, All subsequent paragraphs indent with style brought together natural product retailers TFL Ed Note Letter Paragraph. My mother with manufacturers and industry experts. I was and maternal grandmother used to spend impressed—but not surprised—by the passion of summer afternoons sitting for hours, sipping the people I met. their teas whilefield my has three siblings Theiced natural health always hadand I tore up the yard, playing. I used to think how pioneers dedicated to helping people achieve optimal wellness. boring must for’70s, them. Back in itthe ’60sbe and these folks were sometimes mocked them, of course, maybe it waslearned a little more slice of heaven. forFor being health nuts. But as society about the toxic I thought of theirproducts iced tea and ritual this weekend as I sat on early impact of certain modes of agriculture, those advocates didn’t seem thatdrink. crazyIanymore. Their efforts over my back deck with myallown was literally doing the years,After including their to ensure consumers nothing. about 20 legislative minutes. I battles felt maybe I should be have the right to supplements, have led to better and safer “accomplishing something.” But then a large gray fox walked choices all. oblivious You can learn more about one of the pioneers, into the for yard, to me. NOW Foods, on page 42. Our lives often become crowded with responsibilities, but When I talked with Dan Richard, one of the family owners of sometimes the most restorative, refreshing moments happen NOW, he mentioned the challenges faced by independent retailers when our schedules (and we) have the time and space to today. Despite the competition from Amazon, he’s seen some breathe. brick-and-mortar natural products stores become stronger than At your leisure, get inspired by our seafood recipes (page ever. In part, that’s because local stores know and care about their 33) and learn health (page 39). Staycan customers in ahow way seaweed that onlinebenefits giants never can. Local stores safe thisnourishment summer with healthy hydration 21), check outa provide that goes beyond the(page physical—they offer award-winning new foods on the market (page 44), learn how real sense of community. toSpeaking strengthen bones (page and enter a contest to win a of pioneers, I also17), recently met with Host Defense, nutrients owned for eye by health (page 26). company mycologist Paul Stamets. The Host Defense team State University discovered that Mayand theWashington summer bless you with many moments of extracts peaceful of mycelium (mushrooms’ rootlike structures) from amadou and pleasures. And encounters with wildlife that weigh less than reishi you. mushrooms confer immune benefits to honeybees. This is exciting research for humanity. Our planet’s food supply relies heavily these pollinators, whose populations have been in To youron health, alarming decline for years. If you’re interested in learning more about the research, please visit www.Fungi.com. Lynn Tryba To your health,
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, 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); ©2018 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034
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CLEANING PRODUCTS may prompt weight gain Being too clean might not be the best option for kids’ health. The use of antimicrobial cleaning products in the home may increase the risk of childhood obesity, according to new research in the Canadian Medical Association Journal. The study found that infants from households that used such products weekly were twice as likely to have increased levels of gut bacteria that have been linked to higher body fat and insulin resistance. After age 3, those same kids were more likely to have a higher body mass index than children from homes where disinfectants were used less frequently. The use of eco-friendly products was associated with lower odds of overweight or obese children. “Concerns over the potential for antibacterial products to be too effective or even toxic has motivated use of ‘green’ or eco-friendly alternatives,” the researchers wrote. Lead author Anita Kozyrskyj, PhD, recommended vinegar-based cleaning solutions. SELECTED SOURCES “Are household disinfectants making kids overweight?” by Fiza Pirani, Atlanta Journal-Constitution, www.ajc.com, 9/17/18 n “Postnatal exposure to household disinfectants, infant gut microbiota and subsequent risk of overweight in children” by M.H. Tun et al., CMAJ, 9/17/18
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D ECEMBER 2 018
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Ease into YOGA MUSIC Listening to yoga music at bedtime may lower the risk of heart trouble. A new study found that such music “has a beneficial impact on heart rate variability before sleeping.” High variability is a positive measure, showing the heart’s ability to adapt to changes. Previous research showed a link between music and a reduction in anxiety in patients with heart disease. Participants in the new study listened to two types of music on separate nights, and no music at all on the third. Soothing, meditative yoga music brought about a reduction in anxiety and an increase in heart rate variability. Pop music had the opposite effects, while silence did not cause significant changes. “Listening to soothing music before bedtime is a cheap and easy-to-implement therapy that cannot cause harm,” said researcher Naresh Sen, MD. He noted that holistic therapies such as music should not be used to replace medications, but can be used as an add-on. SOURCE “Listening to yoga music at bedtime is good for the heart,” European Society of Cardiology, 8/27/18
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Soy may counter OSTEOPOROSIS Menopause often brings with it a weakening of the bones, known as osteoporosis. A new study found that soy protein might counter the effects. It may also have a positive impact for women who have not yet reached menopause. “All women might see improved bone strength by adding some soy-based foods, such as tofu and soy milk, to their diet,” said researcher Pamela Hinton, PhD. SOURCE “Soy diets might increase women’s bone strength,” University of Missouri-Columbia, 8/7/28
These foods BOOST BONE Eating a Mediterranean-style diet has been shown to reduce bone loss in adults with osteoporosis. Patients who switched to the diet—rich in fruit, vegetables, nuts, unrefined grains, olive oil, and fish—for 12 months saw “a marked difference” in bone density compared to those who did not. SOURCE “How a Mediterranean diet could reduce osteoporosis,” University of East Anglia, 7/11/18
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D ECEMBER 2018
tasteforlife 10/12/1811 3:36 PM
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BY JANE EKLUND
Stress and Anxiety Busters Let’s face it: Life can be stressful. Work, family, world events, the approach of winter— even in the best of situations, they can take a toll, emotionally and physically. If you’re suffering from the effects of mild stress or anxiety, take heart. There are effective strategies for coping with the stress of day-to-day life.
Take Your Vitamins/Minerals
Start with self-care. Exercise is one of the best ways to relieve stress, and it works best when you do it regularly. Find something physical that you like to do, and start a routine.
Nutritional deficiencies can contribute to stress and anxiety. If you’re not getting the following in your diet, consider supplements.
Eat healthfully: Avoid meal-skipping and junkfood snacks. Reach for nutritious energy-boosters when you’re flagging. Relax by practicing yoga or mindful meditation, taking deep breaths, listening to music, or getting a massage. Organize your tasks to help avoid procrastination and stay on top of what needs to be done. Make prioritized to-do lists. Do one thing at a time rather than multitasking. Learn how to say no. Keep things in perspective by challenging your negative thoughts. You may be able to free yourself from a cycle of anxiety by letting go of things that are not in your control and by checking in with yourself: Are things really that bad? 12 tasteforlife
● Vitamin A: The antioxidant properties of vitamin A can help keep symptoms of stress under control. ● B -complex vitamins: The Bs keep your nervous system healthy. ● Vitamin C: Another antioxidant, C can guard against oxidative damage—which can pump up anxiety—to your nervous system. ● Vitamin D: Your body uses vitamin D to help absorb other vitamins, so if you’re D-deficient, you may be deficient in other vitamins as well—which can aggravate stress. ● Vitamin E: A stressed-out body uses up vitamin E quickly, so supplementing can bring things back into balance. ● Magnesium: The mineral magnesium is critical to health; a deficiency can bring on symptoms of stress.
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anxiety in human participants; an animal study showed anti-anxiety and antidepressant effects. Here are some other nutrients to consider: A 2015 meta-analysis found promise in CBD oil for Omega 3s: Research indicates that omega 3s can treating social anxiety disorder, panic disorder, help with stress. In one study of medical students, obsessive-compulsive disorder, generalized anxiety those who supplemented with omega-3 disorder, and post-traumatic stress disorder, fatty acids saw their anxiety symptoms among others. QUICK decrease by 20 percent. Reishi mushrooms: With benefits RELIEF: Herbs: If stress is causing ranging from boosting energy and Have a Chew or Two insomnia, try valerian root the immune system, lowering blood Stressed? Try popping a piece of to quell anxiety and bring on pressure, reducing inflammation, and gum into your mouth. Studies have sleep. Kava kava encourages improving cognitive function, reishi indicated that chewing gum can help relaxation along with mushrooms help keep the body in you relax and lower your stress level sharper cognitive ability. balance so it can defend against —possibly because it supports blood Ashwagandha, an adaptogen, stressors. flow to your brain and promotes targets the hormones that brain waves found in people in promote stress and supports states of relaxation. Vigorous those that promote sleep and If your stress and anxiety are chronic chewing may work the relaxation. Rhodiola brings on best. and keeping you from enjoying life, seek calmness and helps you manage stress. help from a professional. If, like most people, Lemon balm and chamomile, both used you struggle occasionally with stress, you may be for anxiety, can be taken in capsule form or as tea. able to alleviate the symptoms by trying some of these Tulsi tea, via its active ingredient, clove oil, manages suggested remedies. TFL levels of cortisol in the body, helping reduce stress SELECTED SOURCES “8 effective herbal supplements for anxiety” by Chloe levels and prevent side effects of stress. Brotheridge, www.PsychologyToday.com, 6/16/18 n “9 proven benefits of reishi mushrooms,” 7/2/18; “Health benefits & side effects of tulsi tea,” 5/14/18, by John Hemp oil: Preliminary evidence indicates that Staughton, www.OrganicFacts.net n “16 simple ways to relieve stress and anxiety”; cannabidiol or CBD oil, a cannabis extract that won’t “Try this: 25 supplements for anxiety,” www.HealthLine.com n “Can CBD oil help anxiety?” by Zawn Villines, www.MedicalNewsToday.com, 7/27/18 n “Coping get you high, may be effective in reducing symptoms strategies,” Anxiety and Depression Association of America, https://adaa.org n of anxiety. Early studies found lessening of social “Coping with anxiety” by Jeanie Lerche Davis, www.WebMD.com
Other Helpful Supplements
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D ECEMBER 2018
11/1/18 11:59 AM
BY V I C TO R I A D O L BY TO E WS , M P H
HEADACHE RELIEF GETTING TO THE SOURCE OF THE PROBLEM
TO BE HUMAN, IT SEEMS, MEANS TO HAVE HEADACHES. IF THE $4 BILLION AMERICANS SPEND ON OVER-THE-COUNTER (OTC) PAIN PILLS IS ANY INDICATION, A LOT OF US FEND OFF HEADACHES FAIRLY REGULARLY. Figure out which kind of headache you are experiencing, and find the right relief.
TENSION HEADACHES About 80 percent of headaches are tension headaches. These generally respond well to OTC pain medications such as acetaminophen or aspirin. Although a tension-type headache isn’t disabling—most people can keep doing what they need to during the day—it’s annoying. Stress is the biggest cause. It also helps to be mindful of other potential triggers, such as too little sleep, dehydration, caffeine overuse, or skipping meals. It’s possible that your headaches aren’t from stress, but instead due to vitamin D deficiency. Research checking blood levels of vitamin D and noting headache frequency of each 16 tasteforlife
person found that being in the low vitamin D group showed strong crossover with also being in the high-frequency headache group. Vitamin D deficiencies rank as one of the more common vitamin deficiencies, especially in the fall and winter. This is because vitamin D can be made by the skin by the action of sunlight. It’s prudent to focus on dietary (and perhaps supplemental) sources of vitamin D, at least for the non-sunny parts of the year. A pleasant-smelling way to relieve tension headache pain comes in the form of topical peppermint oil. When people with tension headaches apply peppermint oil or placebo, the peppermint group gets relief. The topical peppermint even relieves headache pain as well as aspirin and other OTC pain relievers. continued on page 18
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THE CHALLENGE OF MIGRAINES Disabling pain that interferes with daily living is one of the things that define a migraine. Women are three times as likely as men to get migraines. OTC pain relievers help ease the pain, but many people with migraines end up needing prescription medication. A headache diary with notes about your headaches and your diet can reveal patterns and connections with your migraines. What triggers a migraine varies quite a bit among migraineurs but a good starting point is to consider alterations in sleep patterns (both over- and undersleeping), skipping meals, alcohol, and emotional stress. The most common food triggers include red wine, draft beer, aged cheese, garlic, onion, and chocolate. With most food triggers, you’ll know within a couple of hours if there is a connection, although chocolate and caffeine can take longer to trigger a headache. A headache diary will also reveal any connections to your menstrual cycle. So-called “menstrual migraines” strike each month around the time of a woman’s period due to falling estrogen levels. The herb feverfew can ease the frequency, severity, and
duration of migraine attacks. Keep in mind that it’s not an instant cure. Take this herb daily for at least four to six weeks before expecting protection against migraines. In addition, research shows that many headache sufferers run low when it comes to the mineral magnesium. For women with menstrual migraines, taking magnesium supplements every day for a week or two prior to each month’s period can reduce the number of headaches. B vitamins also deserve consideration when it comes to migraine prevention. Those who experience frequent migraines can reduce their occurrence and severity with daily supplementation of folic acid (5 milligrams) combined with vitamin B6 (80 milligrams). No matter what kind of headaches you get, headache experts find that clean living can go a long way in heading off future headaches. You’ve heard it before, but it doesn’t hurt to review it: Get regular sleep and exercise, eat healthy meals, and if you have stress, try practicing yoga, meditation, or biofeedback-assisted relaxation. TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
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LESSER KNOWN HEADACHE ROUNDUP •C affeine-withdrawal headache: Caffeine addicts can get a headache about a day after their last dose. A cup of coffee will solve the problem. •C luster headache: Cluster headaches have most of the pain around one eye, have a rapid onset, and reoccur in clustered groups for days, weeks, or months until a remission period. Smoking is a risk factor for these headaches and they are more common in men. •D ehydration headache: Dehydration can trigger a headache. Remedy by drinking water. •E yestrain headache: Too much computer work can trigger a headache. Resting your eyes several times an hour and possibly getting prescription glasses geared toward computer use can solve the problem.
•R ebound headache: Taking OTC painkillers too often can result in a “medication overuse” or rebound headache. Avoid this trouble by limiting analgesic use to no more than twice a week. •S inus headache: This headache develops as a result of a sinus infection. The pain is centered around the eyes and cheeks, and worsens when bending over. These headaches are rare; many supposed cases of sinus headache are migraines. •T hunderclap headache: A sudden and severe headache, often described as the worst headache possible, could signal a life-threatening condition, such as a stroke or aneurysm; seek immediate medical attention.
SELECTED SOURCES “The effects of folic acid and pyridoxine supplementation on characteristics of migraine attacks in migraine patients with aura: A double-blind, randomized placebo-controlled, clinical trial” by G. Askari et al., Nutrition, 6/17 n “National headache foundation fact sheet,” www.Health-Exchange.net n “Peppermint oil in the acute treatment of tension-type headache” by H. Göbel et al., Schmerz, 6/16 n “Treatment of menstrual migraine: Evidence-based review” by S.J. Tepper, Managed Care, 2007 n “Vitamin D deficiency in patients with chronic tension-type headache: A case-control study” by S. Prakash et al., Headache, 2017 n “Vitamin D deficiency mimicking chronic tension-type headache in children” by S. Prakash et al., BMJ Case Reports, 2016
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D ECEMBER 2018
11/2/18 9:06 AM
“ Take also unto thee Wheat Lentils and Millet and in one vessel and
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ESSENTIALS AWARD WINNER 2018
The 2018 Taste for Life
Winter arrives and we think of gentle snowfalls, invigorating winds, and calming cuddles by the fire. But we also think of colds and flu, which lay us low and keep us sneezing, coughing, and desperate for relief. Boosting our immune systems—in advance or during the siege—can speed recovery or help us avoid the ailments altogether. Consider these herbal remedies, probiotics, and other nutritional aids, which our staff has tested and found worthy of acclaim.
MUSHROOM BLENDS ImmPower AHCC from American BioSciences includes a proprietary blend of mushroom extracts to help maintain the body’s immune defenses.
Whole Earth & Sea Pure Food Super Mushroom from Natural Factors is 100 percent organic and non-GMO, with extracts from six medicinal mushrooms plus beta glucans.
Super Meshima from Mushroom Wisdom uses a concentrated, hot-water– extracted mushroom supplement for immunity and breast health. Meshima means “woman’s island.”
Ester-C with D3 Bone & Immune Health Complex from American Health serves up 1,000 milligrams of Ester-C plus 5,000 IU of vitamin D3 per once-daily tablet.
Enzyme Defense Pro from Enzyme Science offers high-potency digestive enzymes with vitamin D3, minerals, and L-lysine to support immunity.
Arctic Cod Liver Oil from Nordic Naturals is derived from 100 percent wild Arctic cod, with natural fruit flavors. Rich in omega-3 fatty acids.
Vitamin C Gummies from Carlson Labs provide 250 milligrams of antioxidant vitamin C per chewable, orange-flavored serving.
Bio-Kult Probiotic MultiStrain Formula from Protexin offers 14 strains of healthy bacteria with a minimum of 2 billion CFU per capsule.
Spore Probiotic capsules from Youtheory provide 6 billion CFU of a healthful bacteria blend plus the antioxidant-rich Ayurvedic herbal blend known as triphala.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. www.tas teforl i fe.com
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AlliBiotic CF Softgels from NOW Foods feature garlic, elderberry, oregano, and olive leaf extracts for immune system enhancement and overall wellness.
Elderberry Crystals from Flora dissolve in beverages to provide antioxidants and daily immune support.
ClearLungs Immune from Ridgecrest Herbals combines antioxidant-rich andrographis, olive leaf, and elderberry with key vitamins and minerals to strengthen your bodyâ€™s natural defenses.
Andrographis EP80 Extra Strength from Terry Naturally offers immune support and upper respiratory defense with this ancient Ayurvedic herb.
Kyolic Aged Garlic Extract Immune Formula 103 with aged garlic extract, astragalus, medicinal mushrooms, and oregano and olive leaf extracts is odorless and organic.
Get Over It! from WishGarden Herbs supports the immune and lymphatic systems with pleurisy root, wild cherry bark, and seven other plant extracts.
COLD & FLU SYMPTOM RELIEF Olbas Cough Syrup from Penn Herb Co. with wildflower honey and herbal extracts supports healthy respiration for kids and adults.
COLD & FLU SYMPTOM RELIEF
Xlear Sinus Care Rinse with saline and xylitol cleanses and moisturizes to promote sinus health.
TheraZinc Organic Elderberry Raspberry Lozenges from Quantum Health include bioavailable zinc, organic elderberry, and natural raspberry for seasonal immune challenges.
Sinusalia Tablets from Boiron provide homeopathic relief from sinus pain and pressure as well as nasal congestion due to colds and allergies.
COMBINATION PRODUCT Targeted Choice Wellness Support Caplets from Bluebonnet combine key vitamins, minerals, and herbs such as echinacea, astragalus, and olive leaf extract in a whole-food immune defense formula.
TEA Host Defense MycoBotanicals Turmeric Immune tea is a spicy-sweet blend of reishi mushroom and turmeric, ginger, and other helpful herbs brewed to support the adrenal system and immune health.
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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B Y E VA M I L O T T E
A Vegan Holiday C FESTIVE RECIPES FOR THE SEASON
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian For a guide to nutrition breakdowns, see page 6.
December is the perfect time to enjoy comforting food. Find inspiration with the following vegan twists on crowd-pleasing favorites.
© DANIELLE WOOD
Savory Fig & Walnut Stuffing Slice dV From Cook Share Eat Vegan by Áine Carlin ($24.99, Mitchell Beazley, 2018)
1K hours prep time + overnight chill time n serves 8
7 oz stale whole-wheat bread Sea salt flakes and black pepper 1 c toasted walnuts 4 Tbsp olive oil, divided 2 celery stalks, finely diced 3 shallots, finely diced 3 garlic cloves, minced 1 lb, 2 oz parsnips, grated 5 N oz carrots, grated 1 heaping tsp dried oregano 2 heaping tsp whole-grain mustard 3 Tbsp dairy-free margarine 6 dried figs, finely chopped Small bunch of flat-leaf parsley, finely chopped
1. Place bread in a food processor and pulse to form fine bread crumbs. Season generously with salt and pepper, add toasted walnuts, and pulse again to combine. Set aside until needed. 2. Heat 1 tablespoon of the oil in a large pan over medium heat. Add celery, shallots, and garlic to pan. Season and sweat for 4 to 5 minutes until translucent. 3. Add parsnips, carrots, and oregano to pan, season generously, and sauté for 5 minutes until softened. Reduce heat to low, add whole-grain mustard, margarine, remaining 3 tablespoons of oil, and bread crumb mixture. Stir well to combine. Remove pan from heat and stir through chopped figs and parsley. 4. Spoon stuffing mixture into a lightly greased 1-pound loaf pan a little at a time, pressing down firmly with the back of a spoon to compact it nicely. Cover with an oven-safe lid and refrigerate overnight. (You can cook it straight away, but this
chilling time will result in a firmer slice). 5. When ready to cook, preheat oven to 425°. 6. Bake covered for 45 minutes. Remove lid and bake for another 10 to 15 minutes until nicely browned. Remove from oven and let cool in pan for at least 10 minutes before gently tipping it out onto a serving plate. Cut into slices and serve. Per serving: 290 Calories, 6 g Protein, 37 g Carbohydrates, 8 g Fiber, 15 g Total fat (3 g sat), 346 mg Sodium, HHHHH Vitamin K, HH Vitamin A, B6, C, E, Folate, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium, Potassium, Zinc
Kitchen Note: Similar to a traditional stuffing (although with a bit more to it), this is a reliable recipe that is sure to satisfy. If you can, leave the pan with the mixture in it in the refrigerator overnight before baking. This will result in a firmer texture and make it much easier to cut. While this stuffing slice is terrific with potatoes, gravy, and all the trimmings, try it cold in sandwiches, slathered in mustard, and served with a few dill pickles. www.tas teforl i fe.com
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Sweet Potato and Cinnamon Latkes dnV From 15 Minute Vegan Comfort Food by Katy Beskow ($22.99, Quadrille, 2018)
15 minutes prep time n serves 2
1 medium sweet potato, peeled and coarsely grated 1 small red onion, coarsely grated 2 tsp plain (all-purpose) flour Pinch of ground cinnamon Pinch of smoked paprika Generous pinch of sea salt 4 Tbsp sunflower oil 2 rounded Tbsp vegan cream cheese 1 Tbsp finely chopped fresh dill 1. Place grated sweet potato and onion into a clean, dry dish towel and squeeze out as much liquid as possible. 2. Add drained sweet potato and onion to a medium bowl. Stir in flour, cinnamon, smoked paprika, and salt until sweet potato and onion pieces are coated. 3. Heat sunflower oil in a frying pan over a medium heat while you shape latkes into small, flat patties. Test that oil is ready by adding a couple of shreds of sweet potato—they should gently sizzle. 4. Carefully add latkes and cook for 3–4 minutes on each side until golden brown. 5. While latkes are cooking, mix vegan cream cheese and dill together in a small bowl. Carefully remove latkes from pan and drain on a clean towel. Serve hot with cream cheese-dill mixture. Kitchen Note: These latkes have a crisp, caramelized outer and a sweet potato center, making them the most perfect comfort food. Latkes are traditionally served over Jewish holiday celebrations. This version uses sweet potatoes and cinnamon to add a flavor twist that is perfect for anyone trying these delights for the first time. Per serving: 361 Calories, 3 g Protein, 23 g Carbohydrates, 5 g Fiber, 30 g Total fat (4 g sat), 392 mg Sodium, HHHHH Vitamin A, E, H Vitamin B6
Stovetop Mac-and-Cheese with Spinach dV From the Taste for Life test kitchen
40 minutes prep time + 2 hours soak time for nuts n serves 6 as a side
K c raw cashews 2 c peeled and cubed butternut squash 1 c unsweetened plain almond milk 1 Tbsp lemon juice 4 Tbsp nutritional yeast 1 tsp dry mustard K tsp paprika
1 Tbsp cornstarch or potato starch 1 (12 oz) package elbow macaroni pasta* 1 tsp olive oil 3 c packed sliced baby spinach Salt and freshly ground black pepper
1. Place cashews in a medium bowl. Cover cashews completely with water and set aside to soak for 2 hours. 2. Place squash in a steamer basket set over a pot of boiling water. Cover with a lid. Cook over medium-high heat until squash is tender when pierced with a fork. 3. Once cashews have soaked, drain and add them to a high-speed blender along with cooked squash, almond milk, lemon juice, nutritional yeast, dry mustard, paprika, and cornstarch. Blend until smooth. 4. Cook pasta according to package directions. Drain. 5. Heat oil in a sauté pan set over medium heat. Add spinach and sauté for 2 minutes. 6. Transfer cashew and butternut squash mixture to pan with spinach. Stir until sauce is heated through and thickened. Season to taste with salt and pepper. 7. Add pasta to sauce and stir to combine. Serve. *To make this dish gluten free, use gluten-free pasta. Per serving: 338 Calories, 17 g Protein, 57 g Carbohydrates, 5 g Fiber, 8 g Total fat (1 g sat), 249 mg Sodium, HHHHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, K, HHHH Magnesium, HHH Vitamin A, Phosphorus, Zinc, HH Vitamin C, E, Iron, Folate, H Calcium, Potassium
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Baked Seitan Roast dnV From Veganize It! By Robin Robertson ($25, Houghton Mifflin Harcourt, 2017)
1 hour, 15 minutes prep time n serves 8
Seitan 1K c vital wheat gluten flour N c chickpea flour or tapioca starch 2 Tbsp nutritional yeast 1 tsp smoked paprika 1 tsp onion powder K tsp garlic powder K tsp salt N tsp ground black pepper 1 c cold water 2 Tbsp tamari 1 Tbsp miso paste 1 Tbsp olive oil 1 tsp vegan gravy browner (optional)
1. Seitan: In a food processor or bowl, combine vital wheat gluten, chickpea flour, nutritional yeast, paprika, onion powder, garlic powder, salt, and pepper. Pulse or stir to mix. Add the 1 cup of water, the tamari, miso, oil, and gravy browner, if using. Process or stir to mix well until mixture forms a dough ball. If mixture is too dry, add a tablespoon or so of water and process to absorb all flour. If mixture is too wet, add a tablespoon of vital wheat gluten and process to incorporate. Transfer dough from food processor and knead for about 2 minutes by hand. Cover dough ball and set aside to rest for a few minutes while you prepare cooking broth.
Cooking Broth 3 c cold water, divided 2 Tbsp tamari or 1 tsp vegetable broth powder
Kitchen Note: This recipe uses vital wheat gluten to make a simple, protein-rich seitan roast that can be enjoyed as is; as a pot roast; or cut into slices, chunks, or strips for sautés, stews, stir-fries, and more. You can portion and freeze this seitan in airtight containers, with or without the cooking broth.
2. Cooking Broth: In a measuring cup, combine 1 cup of the water with the tamari and set aside. Preheat oven to 350°. 3. Form dough into a log about 3 inches wide x 8 inches long. Place roast on a sheet of aluminum foil sprayed with cooking spray and tightly wrap foil around roast so it holds its shape. Place roast in a pan large enough to hold roast. Pour in remaining 2 cups water. Cover roasting pan tightly with aluminum foil. Bake for 45 minutes. Remove pan from oven and uncover pan. Remove foil from around roast, leaving roast in pan. 4. Add reserved cooking broth to baking pan. Cover pan again with foil and continue to bake for 45 minutes longer. The cooked seitan should be firm to the touch. If using right away, transfer seitan to a platter or cutting board and slice with a long serrated knife. If not using right away, allow it to cool and then cover and refrigerate until needed. The seitan can be cut or sliced to use in recipes. It can be refrigerated for up to 4 days or tightly wrapped and frozen for up to 3 months.
Per serving: 131 Calories, 20 g Protein, 7 g Carbohydrates, 2 g Fiber, 3 g Total fat, 341 mg Sodium, HHHHH Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, H Iron, Zinc, Phosphorus
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11/2/18 8:59 AM
WEIGHING IN BY MARIA NOËL GROVES, RH (AHG), REGISTERED CLINICAL HERBALIST
SLEEP BETTER, LOSE WEIGHT ACHIEVING AND MAINTAINING A HEALTHY WEIGHT COULD BE AS SIMPLE (AND PLEASURABLE) AS A GOOD NIGHT’S SLEEP. INCREASING EVIDENCE SHOWS THAT WHEN YOU SHIRK ON ZZZS, VARIOUS FACTORS BLAST METABOLISM, SATIETY, AND WILLPOWER OUT THE WINDOW. ACCORDING TO VARIOUS LARGER SLEEP STUDIES, SLEEPING LESS THAN 7.7 HOURS PER NIGHT IS ASSOCIATED WITH INCREASED BODY MASS INDEX (BMI) IN ALL AGES.
Make Better Food Choices More Easily: Forget willpower. A good night’s sleep makes it easier to make heathy food choices from the get-go. In one study, people who slept only five hours per night ate more calories, chose junkier options, binged more in the evening, and gained a whopping two pounds in five days. Larger studies concur, with continued on page 32
D ECE M BE R 201 8
10/31/18 1:58 PM
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S A V ES A V E
10/15/18 11:47 AM
continued from page 30
“people who habitually shirk on sleep during the workweek are 72 percent more likely to be obese”
one night of sleep deprivation leading healthy adults to eat 500-plus extra calories. Just one night of sleep deprivation tanks the brain’s ability to make good decisions, making you crave “rewarding” junk foods high in sugar and salt, while healthy foods become less appealing. Feel More Satisfied: Getting a good night’s sleep helps keep hunger hormones in balance. Shorter sleep duration correlates with higher ghrelin (hunger) and lower leptin (satiety) levels. Just one night of sleep deprivation increased ghrelin and self-reported hunger in healthy men. Balance Blood Sugar: Numerous studies link sleep deprivation and blood sugar imbalance, including insulin resistance and Type 2 diabetes, which also affect metabolism and obesity. Cumulative sleep deprivation (also called “sleep debt”) and insulin resistance go hand in hand. Sleep debt results in long-term metabolic disruption, which promotes Type 2 diabetes, and people who habitually shirk on sleep during the workweek are 72 percent more likely to be obese. Alongside prioritizing eight hours of sleep per night, practicing good sleep hygiene can help you get adequate shut-eye. Turn down the lights in the evening; unplug from all screens at least an hour before bedtime; avoid late-night snacking, alcohol (just one or two drinks can disrupt sleep), and daytime caffeine; develop a relaxing evening ritual; and keep the bedroom dark or wear an eye mask. Herbs like passion flower, magnolia, valerian, California poppy, hops, and/or skullcap help promote a good night’s sleep. TFL
Maria Noël Groves, RH (AHG), bestselling author of Body into Balance: An Herbal Guide to Holistic Self Care and the forthcoming Grow Your Own Herbal Remedies, sees clients and teaches in New Hampshire. Learn about herbs, her books, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES “Associations between sleep loss and increased risk of obesity and diabetes” by K.L. Knutson and E.V. Cauter, Ann NY Acad Sci, 2008 n “Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults” by A.M. Spaeth et al., SLEEP, 7/13 n “Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain” by R.R. Markwald et al., Proc Natl Acad Sci, 3/11/13 n “The impact of sleep deprivation on food desire in the human brain” by S.M. Greer et al., Nat Commun, 2013 n “Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index” by S. Taheri et al., PLOS Med, 12/04 n “A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men” by S.M. Schmid et al., J Sleep Res, 2008
D ECE M BE R 201 8
10/30/18 2:01 PM
Ginger Cut Out Cookies Serves 12 | Prep 5 mins. | Bake 10 mins.
INGREDIENTS 1/2 cup EDEN Safflower Oil 2/3 cup EDEN Barley Malt Syrup 1/3 cup organic maple syrup 1/4 cup hot water 3 cups organic unbleached white flour, sifted 2 tsp baking soda 1 1/2 tsp EDEN ground ginger 1/4 tsp EDEN ground cinnamon or allspice 1/2 tsp EDEN Sea Salt DIRECTIONS Preheat oven to 350°F. Combine oil, barley malt, maple syrup and hot water. In a separate bowl, combine flour, baking soda, ginger, cinnamon and salt. Mix dry and wet ingredients together. Form the dough into four balls with floured hands. Lightly flour a rolling surface and roll out dough to about 1/4-inch thick. Lightly oil a cookie sheet. Cut the dough with cookie cutters and place on the cookie sheet. Repeat until all dough is rolled and cut. Bake for 10 minutes until the bottom of the cookies are slightly brown. Yields about 24 to 36 cookies
©2018 Eden Foods 10244
sweetened by nature TFL_1218_EdenFoods.indd 1
Sprouted whole grain is transformed into wholesome sweetness through the simple, yet wondrous process of traditional malting. Organic Eden Barley Malt Syrup is a nourishing, appealing, versatile sweetener that’s ideal for baked goods – with about half the sweetness of refined sugar.
11/6/18 9:14 AM
GLUTEN FREE FOCUS B Y L I S A FA B I A N
Candied Kumquats dGnV
THE SWEET SEASON
From Nourish Cakes by Marianne Stewart ($22.99, Quadrille, 2018) 25 minutes prep time n makes about
GLUTEN-FREE DELIGHTS THE WARMTH OF SPICES AND THE SWEETNESS OF DRIED FRUITS ARE JUST SOME OF THE SEASONAL FLAVORS FOUND IN THE FOLLOWING HOLIDAY-INSPIRED DESSERTS.
5N oz kumquats O c golden caster granulated sugar (superfine sugar) 1. Slice kumquats into V- to T-inchthick rounds, or halve lengthways and discard seeds. 2. Dissolve sugar in 7 tablespoons of water in a small pan. Bring to a gentle simmer and add kumquats. Cover them directly with a piece of unbleached baking parchment paper to keep them submerged in syrup. Cook, covered, over a low heat for 15 minutes, or until translucent and tender. 3. Remove from heat and cool, uncovered. Transfer to a covered container and chill for up to 2 weeks.
Candied Orange Slices dGnV From Nourish Cakes by Marianne Stewart ($22.99, Quadrille, 2018) 55 minutes prep time n makes
about L cup 1N c golden caster granulated sugar (superfine sugar) 1 organic, unwaxed orange, halved and cut into roughly V- to T-inch-thick slices
1. Place sugar and M cup of water into a small pan and heat to dissolve sugar. Bring syrup just to boil. 2. When syrup reaches boil, add orange slices and cover them with unbleached baking parchment paper to keep them submerged in syrup. Simmer very gently for 45 minutes, or until orange slices are translucent. Remove from heat and allow fruit to cool in pan. 3. Transfer to an airtight container and chill for at least 24 hours before using (so orange slices can absorb syrup). The candied orange slices will keep for up to 4 weeks in the fridge. Drain and slice into quarters before using. ÂŠ CATHERINE FRAWLEY
D EC E M BE R 2018
11/5/18 3:21 PM
Christmas Fruit & Root Cake with Candied Fruit & Glazed Nuts dGV From Nourish Cakes by Marianne Stewart ($22.99, Quadrille, 2018)
3K hours prep time + overnight for fruit mix n makes 1 (6-inch) cake
For Fruit Mix O c mixed candied fruit peel N c goji berries K c raisins 1 c sultanas (golden raisins) L c currants L c dried apricots Finely grated zest of 1 orange Finely grated zest of 1 lemon L cup flaked (slivered) almonds N c spiced rum* Juice of K orange For Cake 3K Tbsp coconut oil, plus extra for greasing M c minus 2 tsp coconut sugar or dark muscovado (soft brown) sugar 1 carrot V of a rutabaga 1 Bramley or other cooking apple 2 eggs K c (scant 1O oz) teff flour V c (generous 1 oz) brown rice flour V c (K oz) buckwheat flour 1 tsp ground flaxseed K c (scant 1K oz) ground almonds K tsp baking powder K tsp ground cinnamon N tsp ground ginger N tsp ground nutmeg V tsp ground allspice To Finish 1 (12 oz) jar apricot jam, divided 1N c (5N oz) mixed nuts, such as Brazil, almonds, pecans, etc. 3K oz candied fruit, such as kumquats (recipe previous page), orange slices (recipe previous page), lemon slices, glacé cherries
1. The day before baking (or several days before, if you’re organized!), place all ingredients for the fruit mix in a bowl, stir well, and tightly cover. Leave overnight at room temperature. 2. The next day, heat fruit mix in a large pan with the coconut oil and coconut sugar. When coconut oil is melted and mixture is almost steaming, cover and allow to cool. 3. Preheat oven to 325°. Grease a 6-inch cake tin with coconut oil and line with a triple thickness of unbleached baking parchment paper. Insulate the outsides of the pan by either wrapping the outside of the pan in foil or by securing a layer of cardboard with string to the outside of the pan. (This helps insulate the pan and prevents the cake from burning during the 2K hour cooking time.) 4. Peel and grate carrot coarsely, and then weigh out 1O ounces of it. Do the same with the rutabaga (weighing out 1O ounces of it), and then the apple (weighing out 2N ounces of it). 5. Tip cooled dried fruit mixture into a large bowl. Add eggs and mix well. Add grated vegetables and then apple and mix again. 6. In a separate bowl, sift together teff flour, brown rice flour, buckwheat flour, ground flaxseed, ground almonds, baking powder, cinnamon, ginger, nutmeg, and allspice. Fold into cake batter. Fill tin, making sure to smooth batter down evenly. Tap tin firmly to even out batter, and then create a slight dip in the center, using the back of a spoon. (Creating a dip in the center helps the cake not peak too much on top.) 7. Bake on rack placed in middle of oven for 2K hours, or until baked through, springing back when pressed and when an inserted toothpick comes out clean. If cake starts to brown too much during baking, cover top with foil. 8. Leave cake in tin for 20 minutes. Cool completely in tin before de-molding and wrapping in unbleached baking parchment paper. 9. To finish, heat jam until boiling. Brush cake with 2 tablespoons extra spiced rum. (Note: If not using rum in this recipe, do not brush orange juice over cake at this point. Orange juice will encourage mold to grow; the spiced rum will not.) Strain jam to remove any pulp. Brush almost all jam over top of cake, and then decorate with a selection of mixed nuts and candied fruit on top. Brush additional warm apricot jam on top to glaze. *In place of the spiced rum in the fruit mix, you can use N cup orange juice. If you use the orange juice, do not brush it over the cake in step 9. Kitchen Note: Fruit cake, good fruit cake, is an ideal afternoon-tea food for cold weather. This recipe cuts through the intensity of a traditional cake by including fruit and vegetables, which serve to add moisture, bulk, and some nutrition. Butter has been swapped for a small portion of coconut oil, and a variety of whole-grain flours has been included for extra nutrients and fiber. The goji berries also add a great antioxidant boost, as well as a bright red seasonal burst of color! The undecorated cake will keep well at a cool room temperature for up to 2 months. Per serving (serves 12): 457 Calories, 7 g Protein, 75 g Carbohydrates, 6 g Fiber, 17 g Total fat (5 g sat), 68 mg Sodium, HH Vitamin C, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B6, E, Calcium, Iron, Magnesium, Potassium, Zinc
www.tas teforl i fe.com
D ECEMBER 2018
11/5/18 3:22 PM
continued from page 35 ÂŠ ELISA WATSON 2017
Peppermint Slice dGV From The Healthy Convert by Nicole Maree ($19.99, Hardie Grant Books, 2017)
50 minutes prep time + 3 K hours cool and set time n makes 18 Slices
Base 2K oz medjool dates, pitted 1N fl oz gluten-free rice syrup or maple syrup 1 oz unsweetened desiccated coconut 10K oz raw almonds 1 oz cacao powder Filling 10K oz raw cashew nuts 6 fl oz gluten-free rice syrup or maple syrup 2 oz coconut oil 1 (13K oz) can coconut cream N c fresh mint leaves N cup lemon juice 2 tsp peppermint extract N tsp spirulina Topping 1N fl oz gluten-free rice syrup or maple syrup 1N oz coconut oil, melted 1 oz cacao powder 1 tsp vanilla extract
1. Put cashew nuts in a large bowl and cover with boiling water. Soak for 30 minutes. 2. Line base and sides of an 8x8x2O-inch square springform cake tin with unbleached baking parchment paper. 3. Blend base ingredients and 1 fluid ounce of water in a food processor until mixture starts to come together. Press mixture firmly into base of prepared tin. Put it in the freezer while you prepare the filling. 4. Drain and rinse cashew nuts very well. Blend drained cashew nuts, rice syrup or maple syrup, coconut oil, coconut cream, mint leaves, and lemon juice in your food processor until smooth and well combined. Add peppermint extract and spirulina and blend to combine. Pour mixture over base and freeze for 3 hours to set. 5. To serve, remove from freezer and let sit at room temperature for 30 minutes. Using a warm, sharp knife, cut into 18 slices. 6. For the topping, in a bowl mix rice syrup or maple syrup, coconut oil, cacao powder, and vanilla extract until smooth. Using a piping (icing) bag or spoon, drizzle chocolate over squares. Store remaining slices in an airtight container in the freezer for up to 1 month. Kitchen Note: Forget after-dinner mints. This dessert is every bit as creamy and refreshing as a cheesecake and is a welcome treat after any meal. Per serving (1 slice): 363 Calories, 8 g Protein, 24 g Carbohydrates, 4 g Fiber, 29 g Total fat (14 g sat), 6 mg Sodium, HHH Phosphorus, HH Vitamin B2 (riboflavin), E, Magnesium, H Vitamin B1 (thiamine), Iron, Zinc
D ECE M BE R 201 8
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D ECEMBER 2018
11/5/18 2:17 PM
SMART SUPPLEMENTS B Y TA S T E F O R L I F E S TA F F
OMEGAS, BY THE NUMBERS WHAT 3, 6, AND 9 HAVE TO OFFER
AMERICANS HAVE LONG BEEN PHOBIC ABOUT CONSUMING FATS—EVEN THE GOOD KINDS. WHILE THIS ATTITUDE IS CHANGING, MOST AMERICAN DIETS REMAIN DEFICIENT IN OMEGAS, AND THIS LACK CONTRIBUTES TO DISEASE.
Omega 3 Sources Omega 3s—along with omega 6s—are considered “essential” fatty acids. This means the body can’t make them, so they must be constantly replenished for good health. Fish oil is rich in two omega-3 polyunsaturated fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). To increase your intake, consider eating anchovies, herring, wild salmon, mackerel, and sardines. Other choices include grassfed meat, flaxseeds and flax oil, chia seeds, and walnuts. Experts advise that healthy people consume 250 to 500 milligrams (mg) of omega 3 per day. If you’re not a fan of fish, consider omega-3 supplements.
Why You Need Omega 3s Omega 3 is cardioprotective and linked to lower levels of inflammation. Increased intake of omega 3s lowers triglyceride levels and the risk for high blood pressure and diabetes. Fish oil supplements may help reduce joint pain in rheumatoid arthritis. Studies have also found that omega 3 intake can help prevent depression and anxiety and improve symptoms of ADHD. Omega 3s can also help prevent atopic dermatitis, lessen the risk for macular degeneration, protect visual and neurological development in infants, fight certain cancers, and help with conditions such as asthma, Crohn’s, inflammatory bowel disease, and psoriasis.
Omega 6 Sources Ideally, we should consume about twice as many omega 6s as omega 3s. However, because so many processed foods (such as commercially processed vegetable oils and grains) contain omega 6s, the ratio is currently 17:1. This can lead to an excess of inflammation in the body. The key is to cut down on processed foods and focus instead on gamma linolenic acid (GLA), a high-quality omega 6. GLA is a powerful anti-inflammatory and can be found in supplements made from the oils of the black currant, borage, and evening primrose plants.
D EC E M BE R 2018
10/29/18 2:09 PM
Nature’s Sweetest Holiday Treat! Share The Delicious Gift Of Hemp And Honey This Holiday Season!
Why You Need Omega 6 In addition to promoting weight loss by increasing the body’s fat-burning ability, GLA helps fight allergy symptoms and inflammatory diseases such as arthritis, asthma, eczema, and psoriasis. It’s also useful for diabetes, PMS, osteoporosis, and ulcerative colitis. A study from researchers at Ohio State showed that improving the ratio of omega 6 to omega 3 decreased the risk of hip fractures. Omega 6s are also effective for lowering total and LDL (lousy) cholesterol levels. Used in combination with omega 3s, omega 6s can significantly lower deaths from heart disease and help protect vision.
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Omega 9 Sources Our bodies can synthesize omega 9s from food, so they are not considered “essential” like omegas 3 and 6. Omega 9, an oleic acid, can be found in olives, olive oil, avocado oil, macadamia nuts, and almond butter.
Why You Need It Omega 9 can help lower blood pressure and LDL cholesterol while increasing HDL cholesterol. It may help boost memory. TFL
SELECTED SOURCES “The association of red blood cell n-3 and n-6 fatty acids with bone mineral density and hip fracture risk in the Women’s Health Initiative” by T.S. Orchard et al., J Bone Miner Res, 3/13 n “Diet and psoriasis . . .” by J.W. Millsop et al., J Am Acad Dermatol, 9/14 n “Do long-chain omega-3 fatty acids protect from atopic dermatitis?” by I. Reese and T. Werfel, J Dtsch Dermatol Ges, 9/15 n “Polyunsaturated fatty acids for the primary and secondary prevention of cardiovascular disease” by A.S. Abdelhamid et al., Cochrane Database Syst Rev, 7/18 n “Potential benefits of omega-3 fatty acids in non-melanoma skin cancer” by H.S. Black and L.E. Rhodes, J Clin Med, 2/16 www.tas teforl i fe.com
D ECEMBER 2018
11/6/18 10:10 AM
B Y LY N N T R Y B A
Spotlight on NOW Foods
The natural wellness business is booming. In 2017 alone, US retail sales for natural and organic products hit $207 billion. Not so long ago, the choices we now take for granted didn’t exist. Those who sought a healthier way of life were called “health addicts,” “health nuts,” or worse! The vision and determination of America’s early health advocates has led to the current bounty of products aimed at helping people achieve optimal health. Welcome to the first installment of our pioneer series, which spotlights those who paved the way toward health empowerment.
Meet NOW Foods In 1949, Paul Richard, a trained pharmacist from the Chicago area, bought a soybean product company called Fearn Soya Foods. At the time, soybeans were almost unheard of in the US. By 1950, Paul was selling a chocolate soy protein powder, one of the country’s first protein supplements. His three sons, Elwood, Lou, and Bill, all credited the product with improving their cross-country running times in high school. When Paul and his wife, Verna, died in 1960, the sons took over the company. As eldest, Elwood, then 29 and a chemist (see photo above), was primarily in charge. Always a scientist and tinkerer, Elwood began experimenting to make the family business more successful. Before his death in 2017 at the age of 85, four related 42 tasteforlife
businesses had been added to the fold. In 1962, Elwood opened a health food store in Elmhurst, IL, to better understand what the public wanted. He initially kept the store a secret from distributors, a strategy that allowed him to monitor how they were duplicating Fearn products in their own private brands. Over the years, that store grew into a chain of 13 called The Fruitful Yield.
D EC E M BE R 2018
11/5/18 12:12 PM
In 1968, Elwood founded NOW Foods, which stood for Natural, Organic, and Wholesome. The company began packaging natural foods and vitamins to be sold in its stores at low prices. Other health food stores followed suit, and 50 years later, NOW is still going strong. About 40 family members still own the business, including Elwood’s wife, Betty, and their children, David, Sharon, and Dan. What began as a modest family venture now employs 1,400 workers and offers about 1,500 dietary supplements, functional foods, sports nutrition items, and health and beauty products. It owns several manufacturing and distribution facilities in the US and Canada. Harvest Health Foods of Michigan has stocked NOW products in its retail space for 50 years. “Since day one, we’ve been purchasing from them,” said Mitchell Nol, Harvest Health’s director of technology. “NOW offers high-quality products at very reasonable prices.” NOW understands the challenges faced by retail store owners, such as keeping up with consumer trends, he said. “By the time we’re asking for it, NOW Foods is making it.”
Meeting Demand In 2005, Elwood “retired,” and a new president was chosen. That year, the corporate name changed to NOW Health
Group, and NOW’s slogan became “Nutrition for Optimal Wellness.” Elwood remained chairman of the board and still came in to the office. “He would work 80 to 100 hours a week most of his life,” said his son, NOW Vice President of Global Sales and Marketing Dan Richard. “He was constantly seeing that the glass was half empty in our business, which I think is what drove us. It was, ‘Why don’t we do this?’” Meeting customer demand has always been an interesting challenge. In 2012, Dr. Oz discussed six NOW products during different episodes about “belly-blasting supplements” on The Dr. Oz Show. The mentions of those items—7-Keto, Black Currant Oil, L-Carnosine, Relora, Red Mineral Algae, and Rice Bran Oil—caused each product to jump well over 1,000 percent in sales. “The sales deluge was so extreme that NOW’s overall inventory service level dropped enough to be our next major corporate problem!” wrote Dan in the book he penned about the family business, Beating the Odds. A different demand occurred in 2011 after Japan’s Fukushima nuclear power plant meltdown. As radioactive radiation spread, people began asking NOW for potassium iodide, which is used for radiation poisoning. “We had never produced or sold potassium iodide before, but with the emergency scare in full force, all
departments at NOW worked together to quickly research, test, purchase, manufacture, and bottle 75,000 bottles within just two weeks of the nuclear accident,” wrote Dan in Beating the Odds. Being part of a financially solid, privately held company “allows the leadership team at NOW to be very adaptive and agile,” said Jim Emme, who’s worked for the Richard family for nearly 24 years, becoming CEO in 2014. “We are a large company, yet we can think and act quickly in an entrepreneurial manner.”
Cha… Cha… Changes The Internet has changed the way NOW and The Fruitful Yield stores do business. “Amazon is really killing retail everywhere,” said Dan. “It’s a terrible competitor because they don’t make money on what they do. At least not on packaged goods.” The changes to the way people shop have been challenging but have also resulted in strong brick-and-mortar retail store survivors, Dan said. He points to thriving natural products stores that are affiliated with health experts such as chiropractors, certified nutritionists, or naturopaths, and ones that offer special features such as smoothie bars. “Every store needs some kind of niche that they’re really good at. You can’t get that online,” he said. TFL
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NATURAL BEAUTY B Y P AT T Y L E N Z B O V I E
BACTERIAL BEAUTY BOOST PROBIOTIC SKIN CARE WITH THE ANTIBACTERIAL SMACKDOWN OVER THE PAST FEW DECADES, PROBIOTICS HAVE EMERGED AS A WAY TO RESTORE THE GOOD BACTERIA OUR BODIES NEED TO STAY HEALTHY. NOW WE’VE BEGUN TO REALIZE THAT PROBIOTICS PROMOTE NOT JUST INTERNAL HEALTH, BUT EXTERNAL HEALTH AS WELL. Our skin is the largest organ in the body, with more than a trillion native bacteria living within its microbiome. Most of us cringe at the thought of bugs, even microscopic ones, but the truth is, good bacteria such as Lactobacillus plantarum and Bifidobacterium longum are our first line of defense against infections, inflammation, and environmental damage. They also contribute to healthy, glowing skin. When we constantly use harsh skin cleansers, we destroy our body’s good bacteria, which can contribute to acne, eczema, and other skin conditions. But probiotic-infused skin-care products can improve complexions, balance pH levels, and ward off premature aging. “When you apply probiotics topically, they act as a physical shield like a barrier, blocking harmful microbes from causing inflammation or infection,” explains Whitney Bowe, MD, an expert in skin rejuvenation. These bacterial-boosting skin care products contain live cultures that fortify our microbiomes and revitalize skin by fighting “bad bacteria” with “good bacteria.”
These natural bacteria “help promote healthy skin function,” adds dermatologist Rhonda Klein. “Skincare products that contain [them] are thought to reset the microbiome that has been altered by our obsession with cleanliness.” Probiotic-infused facial and body products for oily, normal, or severely dry skin come in everything from creams, oils, and serums to masks and mists. Probiotic skin care treatments may be especially useful for people with chronic inflammation, such as acne, rosacea, and eczema. TFL SELECTED SOURCES “Complementary and alternative medicine for treatment of atopic eczema in children under 14 . . .” by C.L. Lu et al., BMC Complement Altern Med, 9/26/18 n “The effect of probiotics on immune regulation, acne, and photoaging” by M.M. Kober and W.P. Bowe, International Journal of Women’s Dermatology, 6/15 n “Harsh cleansers could be disrupting your skin’s ‘good bacteria’ barrier and contributing to your acne . . .” by Mara Leighton, www.BusinessInsider.com, 6/27/18 n “Should you be using probiotic skin-care products?” by Julia Malacoff, www.Shape.com, 12/13/17 n “Why probiotic beauty products are great for your skin” by Celia Shatzman, www.Forbes. com, 1/8/18 n “Why probiotic skin care is (actually) worth it, according to experts” by Lauren Valenti, www.Vogue.com, 12/12/17 n “Your skin is crawling with bacteria, and some of them might help fight cancer” by Claire Maldarelli, Popular Science, 3/1/18
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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.
11/6/18 9:15 AM
e d i u G t f i G Holiday
You care about the planet, your loved ones, and their well-being. Show them some love with the best in all-natural foods, supplements, body care, and lifestyle products. Enter to win these products at tasteforlife.com/gifts-2018.
BODY CARE B1. Charcoal is the perfect gift for this holiday season! Put some My Magic Mud Activated Charcoal Oral Rinse in the stocking this year. B2. Kirk’s Odor Neutralizing Hand Wash is made with a natural vegetable-based fermentation technology that gently eliminates odors, leaving hands clean and lightly scented. B3. Badger Cocoa Butter Lip Balm is dreamy, creamy, and smooth. Four delicious, moisturizing, long-lasting flavors— creamy cocoa, sweet orange, vanilla bean, and cool mint. Gluten free and cruelty free.
B4. Recommended by dermatologists, Ceramedx Ultra Moisturizing Cream relieves, soothes, and protects dry and sensitive skin with a plant-based ceramide complex. Vegan, and fragrance free. B5. OM4 Well-Being connects next generation green science, body care, and wellness to transform your shower into a ritual of well-being. B6. Alaffia Whipped Shea Butter – Lavender Coconut offers a moment of calm. This lavender-infused formula, incorporating nutrient-rich, unrefined shea butter and coconut oil from West African women’s cooperatives, spreads effortlessly over skin and hair for all-day moisturizing. B7. Embrace neutral shades that go beyond beige to complement any skin tone effortlessly. Honeybee Gardens Eye Shadow comes in a magnetic, refillable palette.
B8. Earth Mama Organics Little Something for Baby is a gift that’s almost as sweet as a newborn. Because baby skin comes out wholesome—let’s keep it that way! This travel set includes a nontoxic, PVC-free zipper pouch, diaper balm, lotion, baby wash, oil, and face balm.
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EATS + TREATS E1. Klean Kanteen Bundles and Kits offer popular reusable solutions.
R6. Good Clean Love’s organic and natural lubricants are scientifically-formulated to work with your body, not against it.
E2. Whole-leaf, wild-harvested Juniper Ridge Tea is packed fresh and can be enjoyed hot or cold.
R7. Create a warm and invigorating scent throughout your home with the Gifts That Bloom Aromatherapy Lavender Complete Garden Kit. It includes seeds, enriched soil and nutrients, and a leak-proof container to grow in.
E3. Take a departure from regular snacking with Garden of Eatin’ Red Hot Blues. Made with organic blue corn and seasoned with cayenne pepper, these hearty chips are perfect for any occasion!
Enter to win these products at tasteforlife.com/gifts-2018
E4. Justin’s Nut Butter Cups take your favorite nut spread and envelop it in rich chocolate for a sweet, savory treat. E5. Bee & You Propolis Royal Jelly Raw Honey Spread is 100 percent natural, kosher, and filled with antioxidants.
REST + RELAXATION R1. Tune in to LA-based Dustbowl Revival’s self-titled release, an album of soulful, funky Americana! R2. The Aura Cacia Discover Relaxation Kit includes Lavender, Patchouli, Sweet Orange, and Chill Pill essential oils, and a learning guide with recipes.
R3. The classic holiday fragrance of pine and evergreen tones are blended with winter spice and sugar to create the subtle scent in the Green Koala Holiday Wreath Reed Diffuser. R2
R4. The great grip of the eco-friendly Jade Yoga Level One mat is perfect for the new yogi.
R5. The most stressful time of the year doesn’t have to be. Stress less with Bach RESCUE Pastilles.
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SHARPEN YOUR MEMORY & FOCUS NON GMO
Clean, clinically studied whole food ingredients to support brain health at three stages of life† Kids • Young Adults • Adults 40+ † 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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From beginning to end support all the way through. When it comes to healthy digestion, sometimes one approach isn’t enough. That’s why Dual-Action Enzyme Probiotic Complex gives you the best of both worlds… enzymes and probiotics all in one formula. Enzyme Probiotic Complex contains 9 active, naturally-based enzymes that break food down into absorbable nutrients for energy and cell growth.* It also contains 2 billion bio-active probiotics^ that promote your natural digestive process and support immune health.* And, since Enzyme Probiotic Complex works on fats, carbohydrates and proteins... you can be confident that you’re getting complete digestive support from just one convenient complex. So for support from top to bottom… discover Enzyme Probiotic Complex.
Available at health, natural food and vitamin specialty stores. *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. ^At Time of Manufacture.
©2018 American Health, Inc. | 18-AH-1034
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