Recipe on page 17
Recipes to celebrate spring
Natural liver support
Melatonin for better sleep
White button, crimini, and portobello mushrooms are all the same mushroom—they are just harvested and at different stages of development.
Although they may not be the first species that comes to mind when thinking of medicinal mushrooms, humble white button mushrooms are a surprising superfood!
Also known by their scientific name, Agaricus bisporus, white button mushrooms are packed with bioactive compounds that support immunity, reduce cholesterol, and give you a brain boost. They may even help to fight cancer. Like all mushrooms, the white button variety is rich in nutrients like selenium and vitamin B6. They are also a great plant-based source of both vitamin B12 and vitamin D.
One recent study found that mice fed a diet of 10 percent white button mushrooms three times per week had improved spatial memory and significantly fewer amyloid-beta plaque deposits than those on a control diet. Amyloid-beta plaques are linked to Alzheimer’s disease.
Another recent study found that Type 2 diabetes patients who supplemented with hot-air-dried white button mushroom powder for eight weeks
experienced an improvement in both insulin resistance and LDL cholesterol levels.
White button mushrooms are extremely common—they account for about 90 percent of the mushrooms consumed in the US—and they are also a very versatile ingredient. With their mild, umami flavor and pleasing texture, white button mushrooms can be prepared in just about any way—raw in salads, grilled, pickled, roasted, sautéed, or stuffed. ●
SELECTED SOURCES “White button,” The Mushroom Council, www. MushroomCouncil.com • “The effects of hot air-dried white button mushroom powder on glycemic indices, lipid profile, inflammatory biomarkers, and total antioxidant capacity in patients with Type 2 diabetes mellitus: A randomized controlled trial” by H.H. Yusefabad et al., Journal of Research in Medical Sciences, 7/29/22 • “White button mushroom (Agaricus bisporus) supplementation ameliorates spatial memory deficits and plaque formation in an amyloid precursor mouse model of Alzheimer’s disease” by T.T. Dimopolous et al., Brain Sciences, 10/8/22
20 healthy planet
Take steps to reduce your toxin exposure.
22 love your liver
Natural ways to support detoxification.
26 cook-at-home
Learn to make your own salad dressing.
28 healthy family
Melatonin may help you get your ZZZs.
Found on page 17
chief content officer and strategist
Lynn Tryba (Lynn.Tryba@TasteforLife.com)
contributing editors
Lisa Fabian, Rich Wallace
associate editor
Kelli Ann Wilson
art director
Michelle Knapp
custom graphics manager
Donna Sweeney
chief marketing and development officer
Amy Pierce
customer service 800-677-8847
CustomerService@TasteforLife.com
client services director - retail Judy Gagne (x128)
client services directoradvertising & digital Ashley Dunk (x190)
western brand promotions director Shannon Dunn-Delgado 415-382-1665
vice president – group brand promotions Bob Mucci 603-831-1868
vice president – retail sales and strategic partnerships
Anna Johnston (Anna.Johnston@TasteforLife.com)
retail account manager Allen Gold 800-677-8847 (x111)
founder and chief executive officer
T. James Connell
creative and sales offices 155 Washington Street Keene, NH 03431 603-283-0034
Published monthly by Taste for Life®, 155 Washington Street, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 Connell Communications, Inc. All rights reserved. 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 this magazine may not be reproduced in whole or in part without express permission of the publisher. Printed in the US on partially recycled paper.
The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
For more health and wellness resources visit
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
From Good Food Outdoors by Katy Holder ($14.99, Hardie Grant Publishing, 2022)
1 small red capsicum (bell pepper), halved, seeds and membrane removed (or 1¾ oz store-bought roasted red bell pepper, drained)
7 oz smoked salmon
7 oz cream cheese
3½ oz sour cream
4 Tbsp finely chopped dill
¼–¹⁄³ c lemon juice
40 min prep time + 30 min chill time serves 6
Sea salt and freshly ground black pepper
8 thin slices of whole-grain or wholewheat bread
1. Preheat oven broiler to high. Squash bell pepper halves to flatten them, and then place halves under broiler, skin-side up. Broil until skin is completely blackened. Place pepper halves in a plastic bag, seal bag, and leave for 15 minutes. Rub or peel off skin (do not rinse). Finely dice bell pepper and set aside.
2. Put smoked salmon, cream cheese, sour cream, dill, and ¼ cup of lemon juice into the bowl of a food processor. Blend for about 20 seconds. Season with salt and pepper to taste, and add extra tablespoon of lemon juice if needed. Now either add diced bell pepper and blend for 10 seconds, or transfer pâté to a bowl and stir in diced bell pepper. Chill mixture in fridge for about 30 minutes to firm up slightly.
3. Preheat oven to 350° and place a baking sheet in oven to heat up. Remove crusts from bread. Discard crusts or save for another use. Roll bread slices out thinly using a rolling pin or bottle. Cut each piece into four triangles. Place on baking sheet and bake for 8–10 minutes, until golden and crisp. Set aside to cool.
4. If serving this dish outdoors, transport toasts in an airtight container. Pâté can be transported in either the bowl it was chilled in or in an airtight container. Or if you have some small glass jars, divide pâté up into individual portions. It will last 3–4 days in the fridge.
Per serving: 305 Calories, 14 g Protein, 23 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 18 g Total fat (9 g sat), 550 mg Sodium, ★★★★★ Vitamin B12, ★★★ Vitamin C, D, Phosphorus, ★★ Vitamin A, B3 (niacin), B6, ★ Vitamin B1 (thiamine), B2 (riboflavin), E, Calcium, Iron, Magnesium, Zinc
Eating more mushrooms can boost your intake of several important nutrients without any added fat or sodium. A study in the journal Food Science & Nutrition found increases in vitamin D, potassium, phosphorus, and selenium from a serving of mushrooms, as well as additional fiber.
Mushrooms are biologically distinct from plant and animal foods. Often grouped with vegetables, mushrooms provide many of the same nutrients in addition to attributes more commonly found in meat, beans, or grains.
SOURCE “Just add mushrooms: Making meals more nutritious,” www.EurekAlert.org, 2/1/21
Eating red, purple, and blue fruits and vegetables may reduce the risk of Type 2 diabetes. The pigments in the produce that cause the colors can increase energy metabolism, reduce inflammation, and help balance the microbiota of the intestinal tract.
Researchers cited purple potatoes, purple sweet potatoes, purple carrots, red cabbages, radishes, and certain berries as particularly rich sources of the pigments.
SELECTED SOURCES “Anthocyanins as promising molecules affecting energy homeostasis, inflammation, and gut microbiota in Type 2 diabetes…” by K. Chen et al., Journal of Agricultural and Food Chemistry, 12/14/22 • “Purple vegetables and tubers have antidiabetic properties,” University of Turku, 2/15/23
Socializing regularly and getting plenty of exercise are two key factors in aging well. So, it’s not too surprising that combining the activities can increase the value.
“Exercise is manageable for many older people, and we saw cognitive benefits from it compared with those who don’t exercise,” said Tomohiro Okura, PhD, who led a new study. “But it’s even more noteworthy that we found exercise’s benefits rise—14.1 percentage points in our study—when performed with others and at least twice a week.”
The four-year study included more than 4,000 older, urban adults.
SELECTED SOURCES “Impact of exercising alone and exercising with others on the risk of cognitive impairment among older Japanese adults” by K. Nagata et al., Archives of Gerontology and Geriatrics, 12/16/22 • “Solo exercise is good for older brains, but exercise with others is even better,” University of Tsukuba, 1/23/23
Adults who stay well hydrated tend to develop fewer chronic health conditions— including heart and lung diseases—and live longer than those who don’t get sufficient amounts of fluid. The National Institutes of Health reported those findings earlier this year based on a 30-year study of more than 11,000 people.
The National Academies of Medicine recommend that most women consume six to nine cups of non-alcoholic fluids daily, while most men need eight to 12 cups.
SOURCE “Good hydration linked to healthy aging,” NIH/ National Heart, Lung and Blood Institute, 1/2/23
Three Trees strives to delight and nourish the world with pure and delicious plant-based milks, made only with ingredients directly from nature. All organic ingredients. Naturally creamy and so good you’ll want to share. With everything we do, we want to uphold our core values: purity, integrity and connectedness.
$5.99
Save $1.80 28 oz. SELECT VARIETIES
Worker-owned Equal Exchange works directly with small-scale farmer cooperatives to produce their organic, fairly traded chocolate.
Chocolate Bars 2/$6.00
Save $1.18 on 2 / 2.8 oz. SELECT VARIETIES
Teas $3.99
Save $1.40 / 20 ct. SELECT VARIETIES
The secret of Bonne Maman is simple — it’s the ingredients. These preserves are made in France, are Non-GMO Project Verified, have no high fructose corn syrup, no artificial coloring or preservatives added and feature only the finest quality fruit.
SELECT GROCERY ITEMS
10 min prep time serves 6
From Modern Bistro by America’s Test Kitchen ($35, America’s Test Kitchen, 2022)
3 Tbsp extra-virgin olive oil
¼ tsp grated lemon zest, plus 1 Tbsp lemon juice
¼ tsp kosher salt
Freshly ground black pepper
2 c fresh parsley leaves
2 c mixed tender herb leaves
1. Add oil, lemon zest and juice, and salt to a large bowl. Season with pepper to taste, and whisk to thoroughly combine.
2. Add parsley and herb leaves, and toss until evenly coated with dressing.
3. Season with salt to taste. Serve immediately.
Kitchen Note: A simple dressing of lemon juice and olive oil perfectly complements the aromatic herbs. Any combination—dill, chives, chervil, and tarragon—also works well in this salad. Be sure to wash and dry the herbs thoroughly. Excess liquid can wilt the leaves or dilute the dressing. To introduce more dynamic color, texture, and bulk, add up to ½ cup of thinly sliced vegetables like radishes, shallots, fennel, or celery. Per serving (made with parsley, dill, and chives): 71
with bright and fresh
flavors
From Foolproof Veggie One-Pot by Alan Rosenthal ($20.99, Quadrille, 2022)
2 Romano peppers,* halved and roughly sliced
1 red onion, finely sliced
2 Tbsp extra-virgin olive oil, divided Sea salt and freshly ground black pepper
7 oz asparagus tips, halved
5 oz frozen garden peas, defrosted
12 eggs
4 Tbsp heavy cream
4 Tbsp finely chopped chives, plus a little extra to serve
4 Tbsp finely chopped tarragon
1 oz finely grated vegetarian Italian hard cheese
5 oz goat’s cheese, crumbled or sliced
1. Preheat oven to 400˚.
2. Add peppers and onion to a wide shallow pot and toss them with 1 tablespoon of
the oil, along with a good pinch of salt and a few grinds of black pepper. Roast for 20 minutes, tossing halfway through. Add asparagus tips and toss to combine. Return to oven for another 10 minutes, giving it all another toss after 5 minutes.
3. Remove pot from oven and stir in peas and remaining 1 tablespoon of oil. Allow pot to sit for 10 minutes to cool a little while you prepare egg mixture (letting it cool prevents egg from cooking as soon as it hits the pot).
4. In a large bowl, beat together eggs with cream, chives, tarragon and Italian hard cheese, along with 1¼ teaspoon salt and ¼ teaspoon black pepper.
5. Once pot has cooled, pour egg mixture over vegetables, allowing mixture to find its way into gaps. Arrange goat’s cheese on top. Pop in oven and cook for 17–20 minutes until golden and puffed up, but still with a
1 hr, 40 min prep time serves 12
little wobble in the middle.
6. Remove from oven. You may want to run a knife around edge of frittata to release any slightly stuck-on bits before serving. Serve hot or at room temperature, sprinkled with more chives.
*Romano peppers are longer, thinner, and spicier than common bell peppers. If you can’t find Romanos, substitute red bell peppers.
Kitchen Note: This herby frittata is best served warm alongside some dressed leaves. Cooking it in the oven from start to finish makes life really easy and fuss-free. Once cooked, leave it in the pot until ready to serve.
Per serving: 330 Calories, 20 g Protein, 11 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (10 g sat), 581 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), C ★★★★ Phosphorus, ★★★ Vitamin A, B6, B12, ★★ Vitamin K, Folate, Iron, Zinc, ★ Vitamin B1 (thiamine), B3 (niacin), D, E, Calcium, Magnesium
From The Brain Health Kitchen by Annie Fenn, MD ($35, Artisan Books, 2023)
1 small seedless orange (6 oz), such as navel or Cara Cara
1 small lemon (5 oz), such as a Meyer lemon
1½ c almond flour or meal
1 c gluten-free oat or quinoa flour
1 Tbsp baking powder
½ tsp kosher salt
4 eggs, at room temperature
1 c coconut sugar
²⁄³ c fruity olive oil, plus more for pan and glaze
¼ c confectioners’ sugar
2 tsp warm water Fresh berries, for serving (optional)
1. Preheat oven to 350°. Brush a nonstick 9-inch springform pan with oil.
2. Place orange and lemon in a saucepan and cover with water. Bring to a boil and reduce to a simmer. Cook until you can easily insert the tip of a knife into the peels, about 30 minutes. Drain and set aside until cool enough to handle.
3. Combine almond flour, oat flour, baking powder, and salt in a medium bowl; set aside.
4. Cut lemon and orange in half through their equators. Scoop out pulp and seeds from lemon and discard. Scoop out just seeds from orange, keeping pulp. Place lemon rind and deseeded orange in the bowl of a food processor. Pulse until it resembles a thick marmalade. Scrape into a measuring cup; you should have about 1 cup.
5. Combine eggs and coconut sugar in food processor and process until frothy, about 1 minute. With machine running, pour the ²⁄³ cup of olive oil through top of the feed tube and process for another 1 minute until smooth. Scrape egg mixture into flour mixture and combine by hand until no streaks of flour remain. Fold in marmalade until evenly distributed.
6. Pour batter into prepared springform pan and bake for 40 to 50 minutes, until edges pull away from sides and a tester inserted into center comes out clean. Set aside to cool completely.
7. To make glaze, stir together confectioners’ sugar and the 2 teaspoons of warm water until
1 hr, 40 min prep time serves 12
no lumps remain. Add up to 2 teaspoons oil until smooth and glossy.
8. Run a flexible metal spatula or a knife between edge of pan and cake. Release sides. Pour glaze over top and spread to edges in an even layer with the back of a spoon or an offset spatula.
9. When glaze has set, cut cake into wedges and serve with fresh berries (if using).
To store, cover tightly and refrigerate for up to 5 days. Or wrap each wedge individually and store in the freezer for up to 3 months.
Per serving (made with oat flour and without the glaze or berries): 332 Calories, 7 g Protein, 28 g Carbohydrates, 18 g Total sugars (16 g Added sugars), 3 g Fiber, 23 g Total fat (3 g sat), 199 mg Sodium, ★★★★ Vitamin E, ★★★ Phosphorus,
From Sharing Morocco: Exotic Flavors from My Kitchen to Yours by Ruth Barnes ($29.95, Greenleaf Book Group, 2014)
6 Yukon Gold potatoes, peeled and cut into halves
3 large carrots, peeled and cut into halves
5 eggs
1 c frozen green peas, thawed
2 medium dill pickles, cut into small cubes
(optional)
½ c mayonnaise
½ tsp salt
½ tsp pepper
40 min prep time + 30 min chill time serves 6
1. Put potatoes, carrots, and eggs into a large pot and add enough water to cover. Simmer until potatoes are tender but slightly firm to the fork.
2. Remove pot from heat, drain water, and allow potatoes to cool. Remove potatoes from pot and cut them into large cubes.
3. Peel eggs and cut into cubes. Cut carrots into cubes.
4. Combine potatoes, carrots, eggs, peas, pickles, and mayonnaise in a mixing bowl. Add salt and pepper.
5. Refrigerate for at least 30 minutes, transfer to a serving dish, and serve cold.
Kitchen Note: This is similar to American potato salad, but pickles give this version extra flavor and saltiness. This dish is usually served as a side at picnics and casual family gatherings.
Per serving: 388 Calories, 11 g Protein, 46 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 19 g Total fat (3 g sat), 573 mg Sodium, ★★★★★ Vitamin B6, C, ★★★★ Vitamin A, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Potassium, ★ Vitamin B12, K, Folate, Iron, Magnesium, Zinc
© JON EDWARDS AND MICHAEL GASKELL
Culinary experts make this impressive collection using strict standards to ensure the highest quality and best flavors. Try the curry madras — an earthy, fragrant spice blend that’s hotter than standard curry power — for fish, veggies, salad dressings or tuna salad. Or give garam masala — a rich, allpurpose Indian seasoning — a spot in your fish, pork or poultry routine. Looking for a little heat? Piri Piri Portuguese seasoning works well on chicken, veggies and steak. This spice collection also includes fines herbes, Italian, guacamole, Mediterranean, herbes de Provence, French garden blend, ras el hanout, Chinese five spice, barbacoa and za’atar.
Our top-of-the-line collection has everything you need!
INGREDIENTS:
1 Tbsp extra virgin olive oil
1 medium yellow onion, diced
6 garlic cloves, minced
2½ tsp L&B Ras El Hanout
1½ tsp ground cumin
½ tsp ground turmeric
¼ tsp cayenne pepper
1 28-ounce can crushed tomatoes
4 cups organic low sodium vegetable broth
1 15-ounce can chickpeas, rinsed and drained
4 cups medium diced butternut squash (from about 2 pounds)
DIRECTIONS:
1 cup green lentils, rinsed and picked through
½ tsp kosher salt, plus more to taste
Freshly ground black pepper, to taste
Juice from ½ lemon
¹⁄³ cup rough chopped cilantro
¼ cup roasted and salted pistachios, rough chopped
1. In a large Dutch oven or heavy bottomed pot, heat the olive oil over medium-high heat. Add the onion and sauté until softened, 3 minutes. Add the garlic and sauté until fragrant, 1 minute.
2. Stir in the ras el hanout, cumin, turmeric and cayenne. Cook for 30 seconds or until fragrant.
3. Add the tomatoes, broth, chickpeas, butternut squash, lentils, salt and black pepper. Stir to combine.
4. Bring to a boil, cover, reduce the heat to low and simmer for 45 to 55 minutes or until the butternut squash is tender and the lentils are fully cooked.
5. Stir in the lemon juice and season with salt. Garnish with the chopped cilantro and pistachios.
6. Serve hot. Leftover stew can be stored in an airtight container in the refrigerator for up to 1 week.
L&B Ras El Hanout Moroccan Seasoning — Ras El Hanout is inspired by Moroccan cuisine and is a great way to add delicious flavor to chicken, lamb or vegetarian dishes. This blend contains ginger, vanilla powder, black pepper, brown sugar, orange peel, cardamon, cinnamon, allspice, mace, nutmeg, turmeric, annatto seed, cayenne and saffron.
Ideas & Solutions — This Moroccan-inspired blend can be used in a wide variety of dishes, including tagines, stews, rice, salmon, chicken and roasted vegetables. Try it mixed into your favorite hummus or use it to create a Moroccan chicken soup. Sprinkle onto your favorite protein as a dry rub before grilling or mix with a little oil to use as a wet rub. Try it on baked or air fried salmon.
There’s no mistaking the telltale signs of an allergy attack. Although reactions vary from person to person, symptoms usually present as some combination of runny, itchy nose; sneezing; and congestion. Allergies are caused by a hypersensitive immune system. They can affect your whole body including your eyes, lungs, nose, and even your skin.
Experts agree that the best way to prevent allergy symptoms is to avoid coming in contact with the things that trigger an allergic response. While you can’t eradicate pollen from the air outside, there are ways to minimize the likelihood of allergy attacks inside your home:
• High-efficiency particulate air (HEPA) filters work well to reduce airborne allergy triggers including pollen. Regular cleaning with a HEPA vacuum can reduce allergens in the environment without circulating the particles back into the air.
• Keeping doors and windows closed during pollen season is a good idea.
• Try to avoid engaging in outdoor activities when pollen counts are high, usually between 5 a.m. and 10 a.m.
• If you’ve been working outside, it can be helpful to shower and change your clothes to remove pollen.
Some nutrients have been shown to help calm the symptoms of seasonal allergies. You’ll want to make sure you’re getting plenty of these in your diet or through supplementation.
• EGCG (a compound in green tea)
• Gingerol (found in fresh ginger)
• Magnesium
• Omega-3 fatty acids
• Probiotics
• Turmeric (a spice)
• Vitamins C & D ●
Certain essential oils used in a diffuser can help reduce the severity of allergy symptoms.
• Peppermint oil helps clear sinuses, loosen and discharge mucus, and reduce coughing.
• Eucalyptus oil’s anti-inflammatory properties can help clear nasal passages and reduce chest pressure caused by allergies.
Both of these essential oils can be used in a diffuser. Or try mixing a few drops of essential
oil with an ounce of a carrier oil like almond or coconut oil before applying to your skin. Rub into your chest or dab behind your ears.
Registered clinical aromatologist Lora Cantele offers the following allergy recipe in her book, The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness ($24.95, Robert Rose, 2014). All the essential oils used in this recipe help reduce inflammation.
From The Complete Aromatherapy & Essential Oils Handbook for Everyday Wellness by Lora Cantele ($24.95, Robert Rose, 2014)
30 drops bergamot essential oil
20 drops lavender essential oil
20 drops juniper essential oil
10 drops peppermint essential oil
1. Combine all oils in a ¹⁄⁶ oz (5 milliliter) glass dropper bottle and shake to blend.
2. Place 75 drops of the blend into a 4 oz PET plastic spray bottle.
3. Add in 1 teaspoon of vodka and ½ cup distilled or filtered water.
4. Shake vigorously and spray into the air.
On Earth Day we learn about ways to keep our planet healthy. It’s also a good time to think about what we can do to keep ourselves healthy, too. Here are ten ways you can reduce the toxins in your body and your home.
q Add more organic foods to your diet to reduce pesticide and herbicide exposure. If organic is out of your budget, choose food that is in season and produced locally.
r Keep your home clean with products labeled “nontoxic.” Also look for cleaning products made with plant-based ingredients.
Learn how to make eco-friendly clothing choices at tasteforlife.com/fashion
s Freshen your living spaces with natural essential oils in place of chemical air fresheners.
t Purify the air in your home and workspace with houseplants.
u Coconut oil makes a great alternative to conventional moisturizers that may contain unwanted chemicals.
v Protect your skin with safe, natural, nontoxic sunscreens.
w Choose cooking oils that are less likely to oxidize and turn toxic, including coconut oil and ghee (clarified butter).
x Remove toxins from your drinking water by installing a high-quality filter.
y Whenever there’s an option, buy products packaged in cardboard rather than plastic.
z Use natural remedies to keep bugs away from people and plants. ●
SELECTED SOURCES “10 affordable ways to make your home safer and healthier” by Jeanie Lerche Davis, www.WebMD.com • “Earth-friendly gardening” by Pamela T. Hubbard, Penn State Extension, https://extension.psu.edu • “EWG’s guide to healthy cleaners”; EWG’s guide to sunscreens”; “EWG’s Skin Deep,” Environmental Working Group, www.ewg.org
This year’s Earth Day celebration on April 22 will emphasize the theme of “Invest in Our Planet. Organizers aim to encourage individuals, governments, institutions, and businesses to do what they can to fight climate change, with a particular focus on “everyone accounted for, everyone accountable.
“In 2023 we must come together again in partnership for the planet. Businesses,
governments, and civil society are equally responsible for taking action against the climate crisis and lighting the spark to accelerate change towards a green, prosperous, and equitable future, said Kathleen Rogers, president of EarthDay.org.
Don’t know where to start? EarthDay.org offers a list of ways you can invest your time, resources, and energy to protect the planet.
● Plant trees or a pollinator garden
● Reduce your plastic consumption
● Participate in advocacy
● Make sustainable fashion choices
● Plan a community cleanup, march, or rally
● Donate to a campaign that supports the environmental movement
● Activate on social media
SELECTED SOURCES “EarthDay.org announces theme for Earth Day 2023,” 10/20/22 • “How to do Earth Day 2023” by Madison Aughinbaugh, 2/6/23, www.EarthDay.org
If you have liver health concerns, it’s prudent to skip the tincture form of herbal supplements. Tinctures are generally alcohol-based, and although there is only a small amount of alcohol, that can be an extra stressor to your liver. Choose one of the many other supplement forms instead.
Liver-supportive herbs and supplements can increase the rate of detoxification performed by the liver. While that is generally positive, a side effect can be that medications you take break
The liver works day in and day out to clean your blood and clear your body of toxins. There’s no doubt that the liver is essential to detoxification of the myriad of chemicals you are exposed to every day, explains naturopathic physician Laurie Steelsmith, author of Natural Choices for Women’s Health.
The liver can even keep functioning after losing three-quarters of its cells and, unlike most other organs, it can regenerate itself. But that doesn’t mean you can ignore it.
“When the liver is under stress from an overload of toxins, it has a more difficult time processing and filtering harmful substances like alcohol—which is why supplements that support liver function are so critical,” says Manhattan-based physician Fred Pescatore, MD.
Eating a fiber-rich diet and, perhaps, supplementing with fiber is a great start. As Dr. Steelsmith notes, “Fiber isn’t what most people think of first when addressing liver health, but it is essential because it helps to escort bile acids out of the body via the stool.”
When there’s not enough fiber in your system, your body absorbs certain toxins that would have–with fiber’s assistance–harmlessly left the body through regular bowel movements.
Dr. Steelsmith is partial to a liver-loving form of fiber called inulin, which is found in dietary supplements as well as asparagus, leeks, garlic, oats, onions,
down faster than intended. “This is especially an issue in those who are taking medications for treating seizure disorders, says Dr. Steelsmith. If you are on prescription medication, consult with your physician about taking liver-supportive herbs. For example, an herb like turmeric can thin your blood, so if you are taking a blood thinner, it could be contraindicated for you to take a lot of turmeric or curcumin.
soybeans, and wheat. She recommends the addition of one tablespoon of psyllium fiber to smoothies as a quick and easy way to boost fiber consumption.
Turmeric is the perfect example of “let food be your medicine.” This Indian spice promotes healthy digestion and assists the liver in the detoxification process. Turmeric contains the active constituent curcumin, which is an anti-inflammatory with antioxidant properties that can help protect the liver from environmental toxins and chemicals.
You can add turmeric to food, but supplements of a standardized extract can be a more reliable way to garner a significant therapeutic effect. Dr. Steelsmith recommends the supplemental amount of turmeric, for those who want to take it, of 500 mg twice a day. ●
Victoria Dolby Toews, MPH, is a journalist specializing in evidencebased integrative medicine. She received her Master of Public Health degree from OHSU-PSU School of Public Health. She is the author or coauthor of numerous books.
SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) • The Detox Diet by Elson M. Haas ($16.99, Ten Speed Press, 2012) • “Health effects and sources of prebiotic dietary fiber” by J.L. Carson et al., Current Developments in Nutrition, 3/18 • Herbal ABC’s: The Foundation of Herbal Medicine by Sharol Marie Tilgner ($29.95, Wise Acres, LLC, 2018) • Personal communication: Fred Pescatore, MD; Laurie Steelsmith, ND
Add a gourmet flair to your holiday dishes with Reese capers, artichokes and more. Sourced with international delicacies in mind, Reese finds the highest quality products from different corners of the world and brings them to you.
Rao’s Homemade was started over 20 years ago to share the wonderful flavors, aromas and recipes of Southern Italian cuisine. Simple recipes, fresh ingredients and extraordinary quality are the keys to their success.
Use simple vinaigrette dressings when there are lots of ingredients. Bolder vinaigrettes containing balsamic vinegar and garlic work well on hearty or spicy greens. Creamy dressings are best saved for crisp salad leaves. Take care not to overdress. About one tablespoon for every two cups of greens is appropriate. Always dress a salad right before serving.
When it comes to making a dressing, the sweet to sour ratio is important. Sweeten with healthy options such as honey or maple syrup.
Adding fresh and dried fruits to a salad also helps balance out sour and vinegary flavors. Toss in apple, orange, or pear slices. Or add a handful of dried cranberries, apricots, or blueberries.
The quality of the oil and vinegar you use is key to making greattasting dressings. Here’s how to get the best out of these ingredients.
Olive oil is a popular and healthy option. From robust and peppery extra virgin to mild-tasting light and extra-light varieties, there’s an olive oil to suit every salad.
If you want a more neutral flavor, avocado oil is a good choice. Grape seed is a more affordable option than olive oil.
Peanut oil is often used in Asianstyle dressings, as is sesame oil. For nutty flavors, seek out walnut, macadamia, and hazelnut oils. They tend to be expensive but offer a robust taste.
Save money by making your own flavored oils. Add grated citrus zests or fresh herbs to a mildflavored oil, let infuse overnight, and use the next day.
Consider doubling the quantity of dressing you need. Store extras in the refrigerator to have on hand for future salads. If the oil in the dressing hardens in the fridge, let the dressing come to room temperature before using it.
When making a salad dressing, the general rule is for every three tablespoons of oil add one tablespoon of vinegar.
Wine vinegars are derived from wine. Use red wine vinegar in bolder salads, and white in more subtle salads. Both have a milder flavor than balsamic vinegar.
Speaking of balsamic, this vinegar ranges from sweet to complex. It goes well with arugula and other spicy-tasting greens.
To add a fruity taste, try apple cider vinegar. It’s made from fermented apple juice and goes well in salads that feature fruit— both dried and fresh.
Rice vinegar is made from fermented rice. It’s available
in unseasoned and seasoned varieties. Asian noodle salads benefit from this pick.
Try Spanish sherry vinegar made from sherry wine for a sweeter taste. It tastes like a mix between apple cider vinegar and balsamic vinegar.
If vinegar is not your thing, or you’re looking for a change, replace it with citrus juices and zests for a bright-tasting, sweet-tart dressing.
A teaspoon or two of mustard whisked into a dressing adds a distinctive taste and helps the ingredients blend. Mayonnaise, honey, or garlic paste also serve this purpose.
To whisk, use a side-to-side motion instead of a circular motion. If you don’t have time to whisk, shake the dressing ingredients together in a jar with a tight-fitting lid.
For freshness, brightness, and color, you can’t beat the addition of fresh herbs. Consider mint, chives, cilantro, thyme, dill, tarragon, basil, or rosemary.
Finally, be sure to season your salad dressings with salt and pepper to bring all the wonderful flavors together. ●
From the Taste for Life test kitchen
¼ c buttermilk
½ c low-fat mayonnaise
1 Tbsp white wine vinegar
2 garlic cloves, minced
2 Tbsp finely chopped fresh chives
2 Tbsp finely chopped fresh parsley
Salt and freshly ground black pepper to taste
1. In a small bowl, whisk together all ingredients until thoroughly combined.
Per serving (serves 8): 53 Calories, 0 g Protein, 2 g
Carbohydrates, 1 g Total sugars (0 g Added sugars), 0 g Fiber, 5 g Total fat (1 g sat), 121 mg Sodium, ★ Vitamin K
From the Taste for Life test kitchen
3 Tbsp extra-virgin olive oil
1 Tbsp balsamic vinegar
1 Tbsp lemon juice
1 tsp honey
1 tsp Dijon mustard
Salt and freshly ground black pepper to taste
1. Add all ingredients into a jar with a screw-top lid.
2. Screw lid on jar tightly. Shake dressing well and use.
Per serving (serves 6): 69 Calories, 0 g Protein, 2 g
Carbohydrates, 1 g Total sugars (1 g Added sugars), 0 g Fiber, 7 g Total fat (1 g sat), 33 mg Sodium, ★ Vitamin E
From the Taste for Life test kitchen
2 Tbsp peanut oil
4 Tbsp seasoned rice vinegar
3 Tbsp low-sodium soy sauce
1 Tbsp honey
1 Tbsp grated fresh ginger
1. Add all ingredients into a jar with a screw-top lid.
2. Screw lid on jar tightly. Shake dressing well and use.
Per serving (serves 6): 58 Calories, 1 g Protein, 3 g
Carbohydrates, 3 g Total sugars (3 g Added sugars), 0 g Fiber, 5 g Total fat (1 g sat), 256 mg Sodium
The hormone melatonin plays an important role in regulating the body’s clock. As the sun sets, the pea-sized pineal gland (named after its pinecone shape), located in the deepest recesses of the brain, begins to pump out the hormone melatonin.
Melatonin levels remain high for the following eight to ten hours. But when sunlight hits the retinas— even through the eyelids—melatonin production is suppressed.
The rise and fall of this hormone figure prominently in the body’s circadian rhythm, which regulates the sleep/wake cycle. People with insomnia tend to have lower levels of melatonin, as do shift workers and frequent fliers.
Taking supplemental melatonin 30 to 60 minutes before the desired bedtime may help many people who have trouble falling asleep. If you’re using a liquid or fast-acting form, you can take it as early as 20 minutes before bed.
The dosage of 1 milligram (mg) of melatonin is a standard recommendation, although even as little as 0.5 mg helps convince the body that it’s time to hit
the hay. Several studies have successfully used higher dosages of 2 to 3 mg to help get sleep schedules back in sync.
People with epilepsy should not take this hormone because of concerns that it may increase seizures; those taking medicines like warfarin that slow bloodclotting should not use melatonin because it could increase the risk of bleeding. Melatonin may also interfere with blood pressure medicine, medicine for diabetes, and immunosuppressants.
Some people’s dreams become more intense with melatonin use. Others may feel drowsy upon waking.
Melatonin use in children shows promise for kids with long-standing or difficult-to-treat sleep problems. The American Academy of Sleep Medicine advises that parents speak to their pediatrician before giving melatonin to children. ●
SELECTED SOURCES “Dietary sources and bioactivities of melatonin” by X. Meng et al., Nutrients, 4/7/17 • “The effect of treatment with melatonin on primary school aged children with difficulty in initiation and maintenance of sleep” by S. Jalilolghadr et al., Turkish Journal of Pediatrics, 2022 • “Melatonin and Health: Insights of melatonin action, biological functions, and associated disorders” by S.B. Ahmad et al., Cellular and Molecular Neurobiology, 2/8/23 • “Melatonin supplements review,” www.ConsumerLab.com • “Safety, tolerability and efficacy of drugs for treating behavioural insomnia in children with Attention-Deficit/Hyperactivity Disorder” by S. Anand et al., Paediatric Drugs, 2017
A cup of herbal tea may also help you rest easy. Here are two to try.
Chamomile tea offers a mild, gentle sedative effect. In one recent study of 80 women with poor sleep quality who drank either chamomile tea or a placebo every night for two weeks, the chamomile improved sleep habits.
Green tea contains an amino acid called L-theanine that promotes relaxation.
By acting as an anti-anxiety agent, L-theanine helps people get better sleep, without next-day drowsiness. It’s available as a supplement, but if you want to drink the tea instead, try a decaf variety before bed.
Herbal teas are available in tea bags or in loose form. To brew loose tea, place the herbs in a pot or cup and add one cup of boiling water for each heaping teaspoon of tea. Cover and let steep for 15 minutes before straining and drinking—feel free to add a sweetener of your choice. Although most teas are served hot, they can also be served over ice.
did the girl plant?
Answers: 9, 7, 8, 6, 5
Share the warmth with a cup of Twinings Tea. For 300 years Twinings has brought you tea of the highest quality for the perfect tea experience. Keep your cup and your cupboard full with your favorites.
buy one, get one FREE
Save $5.29 on 2 20 ct.
SELECT VARIETIES
Cascadian Farm’s bars, cereals and squares are a great addition to your healthy diet. Bring pure, whole-grain goodness to your table or on the go.
Cereals & Squares
$4.99
Save up to $2.00 5 pk. – 16 oz. SELECT VARIETIES
Organic Granola Bars
$5.99
Save $2.00 / 5 pk. SELECT VARIETIES
La Tourangelle brings their family’s expertise and craftsmanship to oil-making, using traditional French techniques to produce delicious artisan oils in California.
Dressings
$3.69
They created the best tasting calorie free dressing and syrups, made with culinary inspired blends of herbs and spices. They provide products that help you control your calories, fat, carbohydrates, gluten or sugars without giving up great taste.
Save $1.30 12 oz.
SELECT VARIETIES
Syrups
$3.99
Save up to $1.50 12 oz.
SELECT VARIETIES
These chewy, gluten free, lactose free, non-GMO, vegan cookies are a ridiculously amazing treat!
2/$6.00
Save $4.38 on 2 6 oz.
SELECT VARIETIES
$6.99
Save $2.90 / 8.45 oz. SELECT VARIETIES
Organic Extra Virgin Olive Oil
$10.79
Save $3.80 / 16.9 oz.
Deliciously carbonated and naturally sweetened with Stevia. No artificial flavorings, sweeteners or preservatives.
Sparkling Lemonades
$5.39
Save $1.80 / 6 pk. SELECT VARIETIES
Cola $7.29
Save $2.60 / 8 pk.
