Taste for Life July 2024

July 2024

25 years

Your Natural Health and Wellness Source for Twenty-Five Years

Summer

Aloe Remedies

Silver Anniversary

GIVEAWAY Feed Your

Microbiome

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Replenish, Rehydrate, Refresh Not All Salt is Created Equal ZeroLyte promises to make you feel your best with an ideal balance of electrolytes and trace minerals in single-serve packets. Our electrolyte drink mix offers a convenient way to replenish body fluids, support nerve and muscle function, and prevent dehydration.

ZeroLyte is available in five delicious flavors to supercharge your hydration, including our new Salty Berry Lemonade.

The salt we use in our Award-Winning electrolyte drink mixes is completely unique and very different from the table salt you probably keep in your pantry. Ours is a rich and pure form of sea salt that comes from deposits created in the ancient sea that once covered most of North America. Trace harvests this salt from our own ponds fed by the Great Salt Lake in Utah, and we process it ourselves, maintaining control over every step of the production.

Visit www.traceminerals.com for more information and embark on your journey to better health today.

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Trace products are backed by scientific excellence from start to finish, ensuring each ingredient serves a specific purpose in enhancing your overall health and well-being.

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ROOTED IN NATURE Herbals with a Purpose

Convenience meets effectiveness with Garden of Life’s NEW Herbals line.

With formulas to address your unique needs, they’re herbals with a purpose, and they were expertly crafted with clinically studied ingredients just for YOU.

NON GMO

Project VE R I FIE VER FI E D

no n g m o p ro j e c t . o rg

Garden of Life® is the first supplement company to be Certfied Carbonfree® by Carbonfund.org.

Certifications do not apply to all products displayed. †

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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Help Us Celebrate Our

25th Anniversary!

JULY 2024

Win big! see page 13

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Get Grilling!

With or without a grill.

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2024 Adult Nutrition Chart Staying healthy, at a glance.

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The Microbiome and Wellness Foods that improve gut microflora.

38

Food Essentials Awards Check out winning products!

departments

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© 2024 BY KIKI NELSON

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6 Editor’s Note 9 News Bites

Eat for IBS relief • Learn about yarrow • Snacking for better energy • Pesticides’ impact on water quality

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23 Smart Supplements

Liposomal technology for improved nutrient bioavailability.

24 Personal Care

So many reasons to love aloe!

29 Healthy Lifestyle

Insomnia may be related to when you take your supplements.

30 Wellness

Stay hydrated, my friends.

36 Ask the Nutritionist Healthy lunches on the go.

For more health & wellness resources visit

.com

www.

/tasteforlifemag

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

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/tasteforlifemag

@TasteforLife

/tasteforlife

www.tasteforlife.com

JULY 2024

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6/6/24 12:41 PM

editor’s note

Celebrate Our Silver Anniversary (by winning BIG)!

I’m delighted to announce that this is Taste for Life’s 25th year in business! We’re honored by the trust you place in us to provide timely, factchecked, and transparently sourced information that supports you as you make your own decisions about which herbs, supplements, foods, and exercise choices are right for you.

In this day and age, preventive health is where it’s at. By shopping at your trusted natural products store, you’re making a commitment to your health and well-being, as well as supporting a local business. These positive actions should be celebrated . . . and rewarded!

Which brings me to our 25th anniversary contest. To ensure we keep providing the articles and recipes most relevant to you, please fill out our survey on page 14 and send it to us. Six winners will receive a prize package of natural products worth more than $500 as well as a gift card to use at their favorite natural products store!

Aloe adorns this month’s cover—for good reason. Humans have been relying on this healing herb since ancient times. The Egyptian queens Cleopatra and Nefertiti used it to enhance their looks, and it remains a go-to remedy for beauty concerns today. Learn more on page 24.

Don’t miss our delicious plant-based grill recipes on page 18. Speaking of food, our Annual Adult Nutrition Chart on page 20 provides at-a-glance info about key nutrients and their food sources. Our Annual Food Essentials Awards article on page 38 showcases noteworthy foods and beverages.

Check out our new column, Ask the Nutritionist, on page 36. This month’s focus is healthy on-the-go lunches for busy people. If you have a question you’d like answered by the nutritionist in a future edition, please write me at lynn.tryba@tasteforlife.com or call me at 603-283-0034, ext. 188.

All of us at Taste for Life thank you for 25 fulfilling years; we’re looking forward to many more to come!

To your health,

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Creative Director Michelle Knapp Custom Graphics Manager Donna Sweeney Chief Operating Officer 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) 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 Louise Linville 800-677-8847 x111 Chairman and Founder 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-Lewis, PhD, MBA, CEO, OlivinoLife, Inc. Tori Hudson, ND, author of the Women’s Encyclopedia of Natural Medicine and The Menopause Companion Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, LAc, DC, is a natural products scientist and Founder, President, and CSO of Alkemist Labs Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, RH, DipAyu, president, American Herbal Pharmacopoeia Brenda Watson, CNC, author of seven books, a New York Times bestseller, and the creator of five PBS shows on digestive health Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 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.

Cr eative and Sales Offices

155 Washington Street, Keene NH 03431 603-283-0034

Lynn Tryba

.com

www.

A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source Recipe key 6

Dairy Free

Gluten Free

Nut Free

Vegan

Vegetarian

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

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

JULY 2024

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AN ORIGINAL.

Ingredients for a Vibrant Life

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FOOD AS MEDICINE

Eat well for IBS RELIEF Eating the right foods may be more effective than medications in treating irritable bowel syndrome (IBS), according to a new study.

Researchers compared three treatment options: The first group focused on eating behavior combined with low consumption of fermentable carbohydrates (FODMAPs) such as legumes, onions, grains, and products with lactose, all of which ferment in the colon and can cause IBS pain. The second group ate a diet low in carbs and higher in protein and fat. The third group received conventional medications.

At the end of trial period, 76 percent of the first group, 71 percent of the second group, and 58 percent of the medication group had significantly reduced symptoms. All groups reported better quality of life, fewer physical symptoms, and reductions in anxiety and depression.

IBS may cause abdominal pain, gas and bloating, diarrhea, and constipation, with varying degrees of severity. Common treatments include eating small and frequent meals and limiting coffee, alcohol, and carbonated drinks.

SELECTED SOURCES “Dietary treatment more effective than medicines in IBS,” University of Gothenburg, 4/18/24 • “A low FODMAP diet plus traditional dietary advice versus a low-carbohydrate diet versus pharmacological treatment in irritable bowel syndrome (CARBIS) . . .” by S. Nybacka et al., The Lancet Gastroenterology & Hepatology, 4/18/24

Try these ENERGY BOOSTERS

Trading one less-than-healthy snack per day for a piece of fruit or a handful of nuts can make a significant difference in your energy levels. “Small, manageable changes are sustainable, and they give you a sense of success that keeps you motivated,” registered dietician Dolores Woods recently told Consumer Reports. She also suggested eating leafy greens at the beginning of a meal to make sure they aren’t left on the plate.

The report offered additional tips for increasing energy: A dd protein such as cottage cheese, an egg, Greek yogurt, or nut butter to your breakfast.

Spruce up your whole-grain intake with options such as amaranth, buckwheat, farro, or quinoa.

Pair dessert choices with healthy options (topping frozen yogurt with fresh fruit, for example).

SOURCE “7 diet changes that can boost your energy naturally” by Sharon Liao, Consumer Reports via www.WashingtonPost.com, 4/29/2 www.tasteforlife.com

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YARROW: 2024’s Herb of the Year

Bioavailable Magnesium Arthur Andrew Mag3Ultra combines three highly bioavailable forms of magnesium, along with potassium and vitamin C, to support countless metabolic processes. https://ArthurAndrew.com/

Every year the International Herb Association chooses an herb to highlight, and this year’s selection is yarrow (Achillea millefolium).

A member of the daisy family, yarrow is a wildflower with a full head of white flowers and lacy leaves.

Used often in folk medicine because of its antiseptic and antiinflammatory properties, yarrow makes the perfect addition to an herbal first aid kit. Its leaves can be mashed and applied topically to disinfect cuts and scrapes and support wound healing.

Yarrow should not be used by pregnant women or people allergic to plants in the daisy family. Proper identification is crucial, as poisonous look-alikes (including Queen Anne’s lace and poison hemlock) can be dangerous, or even fatal, to humans. Always consult your healthcare practitioner before adding any new herbs to your regimen.

SELECTED SOURCES Grow Your Own Herbal Remedies by Maria Noël Groves ($24.95, Storey, 2019) • “Herb of the Year,” International Herb Association, www.iHerb.org • Medicinal Herbs: A Beginner’s Guide by Rosemary Gladstar ($14.95, Storey, 2012)

Happier Gut NBPure Daily Multi-Fiber has soluble and insoluble fibers that may help you poop, feel full, and slow the absorption of fat, cholesterol, and glucose. Its prebiotics and probiotics may help support healthy intestinal inflammatory response and promote bacterial balance. https://NBPure.com/

Metabolism Support It’s not magic, but it’s seriously effective.

Mixhers Metabolic Balance harnesses the power of natural ingredients to optimize fatburning and regulate blood sugar. https://Mixhers.com/ These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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ENVIRONMENTAL WATCH

Pesticides affect WATER QUALITY

There is growing “scientific evidence that pesticides are likely negatively impacting aquatic invertebrate community health and therefore the health of our stream and river ecosystems,” reports the U.S. Geological Survey.

Through sampling of more than 400 streams across the country and other tests, researchers determined that four pesticides (bifenthrin, chlordane, fipronil, and imidacloprid) are responsible for toxicity to the invertebrates that are “keystone species” in these ecosystems, impacting water quality.

Based on their research, authors of the study call for “broader analytical and geospatial assessment of pesticides” and their effects on the invertebrates that are a marker for ecosystem health.

SELECTED SOURCES “Multiple lines of evidence point to pesticides as stressors affecting invertebrate communities in small streams in five United States regions”

by L.H. Nowell et al., Science of the Total Environment, www.sciencedirect.com, 3/10/24 • “Pesticides are likely impacting invertebrate life essential to our nation’s streams” by L.H. Nowell, U.S. Geological Survey news release, www.usgs.gov, 1/26/24

JULY 2024

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D AR ER W A NN WI

DAILY

ESSENTIALS

Bluebonnet’s Ladies’ ONE® & ONE for Men multiples deliver essential nutrients at potencies based on current science and meet FDA’s most updated recommended daily values (DV). They contain over 25 cutting-edge ingredients like coenzyme B vitamins, vitamin E from sunflower oil, bone-building vitamin K2 and bioavailable Albion chelated minerals in just ONE easy-to-swallow vegetable capsule per day.

Ladies’ ONE® & ONE for Men both incorporate advanced health blends that address specific health and nutritional needs of women and men, organic whole food vegetable blends and plant-sourced enzymes, making them the most advanced and wholesome multiples in the natural products marketplace today. ◆

• One Capsule Daily • Whole Food-Based • Suitable for Vegetarians NON-GMO NON-GMO • Kosher Certified TESTED CERTIFIED • IGen Non-GMO tested • Free of Common Allergens (soy, gluten & milk)

Look for Bluebonnet’s complete line of supplements to support your overall health and wellness needs. ◆ ◆ 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.

Bluebonnet Nutrition Corporation • 12915 Dairy Ashford • Sugar Land, TX 77478 USA • bluebonnetnutrition.com

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Help Us Celebrate Our th

14 e

25 Anniversary!

Win big!

It has been our pleasure to provide you with health-related news and information for 25 years! We want to thank you by giving six lucky winners natural products prize packages worth $500 each as well as $25 gift cards to use at your favorite natural products store! Learn more about the prize items here, then turn the page and fill out a brief entry form for a chance to win them all. Good luck!

$25 Gift Card

to your favorite natural products store

Terry Naturally AnxioCalm quickly alleviates feelings of stress and anxiety with a special echinacea species.

Essential Formulas Reg’Activ Immune & Vitality, Detox & Liver Health, & Dr. Ohhira’s Probiotics support health concerns.

Simply Organic Cajun Dry Rub adds flavor and a bit of welcome heat to many grilled dishes.

nbpure magO7 cleanse uses ozonated magnesium oxides to provide gentle, overnight relief of constipation.

Vital Planet Intense Care Probiotic+ is formulated to support vaginal pH and urinary health with key probiotic strains.

Trace Minerals ZEROLyte mixes with water to create an electrolyte drink with vitamins and minerals to replenish the body.

Bragg Apple Cider Vinegar, often called the original wellness elixir, has been a household staple for over 100 years!

Lily of the Desert EcoSport Hydration offers a refreshing blend of aloe vera, B vitamins, and electrolytes.

Carlson Labs Berberine 500 mg may be useful for those aiming to achieve a healthier weight and blood sugar levels.

Arthur Andrew Devigest ADS digestive enzyme blend provides relief from occasional gas and bloating.

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

www.tasteforlife.com

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Entry Form

Each edition of TasteforLife highlights many topics. To ensure we are reporting on what matters most to you, please reflect on the following subjects and assign a number to each using the following scale.

1

Very Important to Me

2

Important to Me

3

Somewhat Important to Me

____ News Bites. The latest health research, reported on in bite-sized blurbs. ____ Healthy Recipes. Showcasing recipes for special diets (gluten free, vegan, keto, etc.) and global cuisines.

Herbal Healing. Benefits of herbs and how ____ they can support health.

Healthy Home. Nontoxic solutions for home and yard. ____

25 years

Your Natural Health and Wellness Source for Twenty-Five Years

4

Somewhat Unimportant to Me

5

Unimportant to Me

6

Very Unimportant to Me

____ Natural Beauty. Natural products and ingredients that improve the appearance and health of skin, hair, teeth, nails, etc. ____ Supplement Spotlight. The latest information about vitamins, minerals, and nutritional supplements.

Hot Products. New natural products on the market. ____

____ Healthy Planet. Environmental news and concerns.

The Takeaway. Reports on the accuracy/validity of ____ social media health trends.

Healthy Pets. Supportive nutrition and food for pets. ____

Last Word. Inspirational words and imagery. ____

If there is any topic of interest not mentioned in the list above, please mention it here: __________________________________________________________________________________________

The following questions will help us understand our readers better: Age [optional]: _______

Gender [optional]: _______

Store where you get TasteforLife magazine: _____________________________________________________________

How many years have you been reading TasteforLife (please check one box): 0-5 years

6-10 years

11-16 years

17-25 years

Please provide the following information so we can notify you/send your prize package if you win: Name:__________________________________________________________________________________________________________________ Email Address:___________________________________________________________________________________________________________ Mailing Address:_________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________

Please cut out your completed entry form and mail it to Editor Lynn Tryba, TasteforLife, 155 Washington Street, Keene NH 03431 or enter the contest online at www.tasteforlife.com/tfl24 Submissions must be postmarked by July 31, 2024.

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JULY 2024

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Feel Your Best Now

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MANUFACTURER’S COUPON

8/31/2024

30748

SAVE $2.00

on ONE (1) Simply Organic® Vanilla

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Consumer must pay all applicable taxes. Limit one coupon per purchase.

Coupons not properly redeemed will be voided. Void if copied, sold, exchanged or transferred. NO DOUBLING. Retailer: Frontier Co-op will reimburse you the face value of this coupon plus 8¢ handling, provided you and your customer have complied with the terms of this offer. Any other use constitutes fraud. Cash value: 1/100¢.

Send coupons to: Frontier Co-op 1541, NCH Marketing Services, P.O. Box 880001, El Paso, TX 88588-0001

6/10/24 12:39 PM

BY EVA MILOT TE

Get Grilling WI T H O R WI T H O UT A G R I L L !

There’s no better time than summer to fire up the grill and let the flames do the cooking.

Don’t have a grill? Don’t worry.

Two of these recipes can be made indoors grilled in a skillet or steamed in a pot.

Scan for Summer Grilling & Chilling recipes.

.com

www.

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© 2024 BY KIKI NELSON

JULY 2024

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Grilled or Steamed Turnips and Their Greens with Walnut-Kimchi Dip From Bright Cooking: Recipes for the Modern Palate by Camille Becerra ($37.50, Chronicle Books, 2024) PREP TIME 25 mins SERVES 2

1 bunch young turnips or radishes, preferably with healthy greens attached Extra-virgin olive oil Sea salt Walnut-Kimchi Dip (recipe follows), for serving 1 Rinse and separate turnips and their greens.

2 If grilling: set turnips or radishes on a clean grill or grill pan over medium heat. Cook until tender and juicy, about 15 minutes, flipping them midway.

3 If steaming: place turnips or radishes in a steaming basket set over a pot of boiling water, or boil in shallow, salted water until tender, 10 to 15 minutes.

4 Remove turnips and replace with greens.

Grill or steam for 30 seconds until bright green.

5 Serve turnips and greens on a platter drizzled with some extra-virgin olive oil and sprinkled with sea salt, alongside the walnutkimchi dip.

Kitchen Note: You may want to use young turnips because they’re on the smaller side, but if yours are larger, cut them in half before serving.

Per serving (made with turnips and 1 cup of the WalnutKimchi Dip): 462 Calories, 12 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 18 g Total sugars (11 g Added sugars), 7 g Fiber, 30 g Total fat (4 g sat), 750 mg Sodium, ★★★★ Folate, ★★★ Vitamin K, Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Zinc, ★ Vitamin C, E, Calcium, Iron, Magnesium, Potassium, Zinc

Walnut-Kimchi Dip

From Bright Cooking: Recipes for the Modern Palate by Camille Becerra ($37.50, Chronicle Books, 2024) PREP TIME 10 mins MAKES 2 Servings

½ c walnuts or pecans ½ c kimchi ½ c cooked white beans, such as chickpea or navy (optional, see Kitchen Note) ¼ c gluten-free chickpea miso or other mild miso ¼ c apple cider vinegar or other lightcolored vinegar 2 Tbsp tahini or nut butter 1 Tbsp maple syrup or agave 1 Tbsp liquid aminos (optional)

1 In a food processor, process nuts and kimchi for 10 seconds. Add beans (if using), miso, vinegar, tahini, maple syrup, and aminos (if using). Process for an additional 10 to 15 seconds, until combined.

2 Use dip same day, or store in a lidded container in the refrigerator for 5 days.

Poblano Cheese Sauce

Kitchen Note: Adding beans to the WalnutKimchi Dip sauce imparts creaminess but, more importantly, allows you to use any leftover beans you may have on hand. This recipe is just as delicious with or without them. This dip can also be served alongside simple summer vegetables or fritters for dipping, or spread it on a sandwich.

From Plantifully Simple: 100 Plant-Based Recipes and Meal Plans for Health and Weight Loss by Kiki Nelson ($32.50, Simon Element, 2024) PREP TIME 45 mins MAKES 2¼ cups

Grilled “Steak” and Cheese Sammy

From Plantifully Simple: 100 Plant-Based Recipes and Meal Plans for Health and Weight Loss by Kiki Nelson ($32.50, Simon Element, 2024) PREP TIME 30 mins MAKES 1 sandwich

1 Preheat oven to 425˚. Line a baking sheet with unbleached parchment paper.

Cooking spray, optional 1 portobello mushroom cap, wiped clean and thinly sliced ½ small yellow onion, thinly sliced Garlic salt, to taste ½ c Poblano Cheese Sauce (recipe follows) 2 slices sprouted grain bread

2 Place poblano pepper on baking sheet and roast for 20 minutes, until nicely charred on all sides.

1 Heat a large nonstick skillet over mediumhigh heat. If you like, you can coat skillet with cooking spray to encourage even cooking, but it isn’t necessary. Add sliced mushroom and onion with a pinch of garlic salt and sauté until vegetables have softened, about 8 minutes. If they start to stick, you can add a splash of water. Remove pan from heat.

2 Spread ½ cup of the Poblano Cheese Sauce over one slice of bread. Top cheese with mushroom and onion mixture, followed by second slice of bread.

3 Wipe out skillet, lightly coat it with cooking spray, and return it to medium heat. Add sandwiches and grill until golden brown on first side, about 3 minutes. Carefully flip sandwich and repeat on other other side.

Serve warm.

Kitchen Note: This sandwich gives major Philly cheesesteak vibes, down to how many napkins you need to eat it! People barely notice that mushrooms are standing in for meat, because the selling points are the caramelized onions and poblano cheese sauce that gets piled on top.

Per serving: 392 Calories, 12 g Protein, 0 mg Cholesterol, 53 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 6 g Fiber, 16 g Total fat (2 g sat), 634 mg Sodium, ★★★★★ Vitamin B3 (niacin), C, ★★★★ Vitamin B6, Phosphorus, ★★★ Vitamin B1 (thiamine), ★★ Vitamin B2 (riboflavin), E, Iron, Potassium, ★ Magnesium, Zinc

1 medium poblano pepper* 1½ c peeled and diced russet potatoes ¼ c raw cashews 1 tsp fresh lemon juice 1 tsp garlic powder 1 tsp sea salt ½ tsp onion powder

3 Meanwhile, make potatoes: in a small pot, combine potatoes with enough cold water to cover by 2 inches. Bring to a boil over medium-high heat, reduce to a simmer, and cook, uncovered, until potatoes are fork tender, about 15 minutes. Reserve 1 cup of the cooking water. Drain potatoes in a colander and set aside.

4 When pepper is done roasting, immediately transfer it to a plastic zip-top bag or a bowl covered with plastic wrap and allow it to steam for 10 minutes. Remove pepper and let it cool. Once comfortable enough to handle, use you hands to slip off skin and scoop out seeds (unless you want a lot more heat in your sauce!).

5 Transfer pepper and cooked potatoes and their cooking water to a blender. Add cashews, lemon juice, garlic powder, salt, and onion powder. Blend until smooth.

6 Store in a sealed container in the refrigerator for up to 1 week. Reheat until warmed to your liking. *You can substitute 4 ounces of canned fireroasted green chilies for the roasted poblano.

Kitchen Note: Poblano peppers have a subtle heat and a naturally smoky flavor, which really comes out when they’re roasted.

Blended with cashews and potatoes, they transform into a rich, flavor-packed drizzle that you can use on pretty much anything.

www.tasteforlife.com

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Your Summer Essentials Soothe and moisturize your sun-kissed skin with our cooling 99% Aloe Vera Gelly * www.lilyofthedesert.com

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smart supplements

LIPOSOMAL DELIVERY SYSTEMS BIOAVAILABILITY BENEFITS FROM INNOVATION

You can swallow pills, chew gummies, and drink supplements, but how do you know if you’re getting your money’s worth?

After you take a supplement, it may break apart in the stomach or small intestine. Some of its bioactives may get lost, or only partially penetrate the GI membrane before entering the bloodstream. How do you know if enough of a healthful substance is reaching its target site of action?

We discussed the importance of bioavailability and advances in liposomal delivery systems with Sebastian Balcombe, founder and CEO of Specnova.

Taste for Life: Some nutritional ingredients are hard for the body to absorb. Curcumin supplements are often paired with black pepper because it increases the curcumin’s bioavailability. What else can help assure bioavailability of nutritional ingredients?

Sebastian Balcombe: The human body’s small intestinal wall is designed to absorb fats and fat-soluble substances, so the idea of an active nutritional or herbal ingredient delivered in a tiny globe of fat is sensible. “Lipo” means “fat,” and a liposomal delivery system transports bioactive ingredients via a protective fat encasement.

TFL: What exactly are liposomes?

SB: Technically speaking, liposomes used in natural product encapsulations are sphere-shaped structures made up of a phospholipid (a type of fat) bilayer membrane, with a water core. This water/polar center may be filled with water-soluble compounds, and the lipid bilayer portion of the liposome can carry more fat-soluble compounds.

A good liposome is a powerful delivery unit—actually

more bioavailable than the ingredient it’s carrying. This protection allows an active ingredient to be delivered more effectively through the small intestine and in higher concentrations in the blood plasma.

TFL: What should a consumer keep in mind when shopping for liposome supplements?

SB: Just as all forms of vitamins are not alike (with different bioavailability levels), not all liposomes are created equal. A true liposome that is optimized is one that meets criteria that translate to optimal effectiveness: 1. The liposome needs to be a measurably infinitesimal size (between 100 and 200 nanometers), as tested through dynamic light scattering analysis.

2. The liposome must have a strong encapsulation, or “shell,” to protect the active ingredients it contains as it passes through the stomach’s acidic environment.

3. The liposome must be spherical, as tested using a scanning electron microscope.

4. The liposome must be well-dispersed and free of ingredient leakage. This factor is tested with a cryo transmission electron microscope.

5. Powder X-ray diffraction can confirm the presence of a formulation’s various components.

6. Optical microscope technology reveals how easily the formulation disperses.

Sebastian Balcombe, MS, is a medicinal chemist and biotech inventor based in Colorado. He is the CEO and founder of Specnova, www.specnova.com.

www.tasteforlife.com

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BY TASTE FOR LIFE STAFF

personal care

HELLO, ALOE! MEET NATURE’S SKIN HEALER

The use of Aloe vera by human beings is nothing new. We’ve used this plant’s soothing gel for millennia.

Alexander the Great used it to treat the wounds of soldiers. The Egyptian queens Cleopatra and Nefertiti applied it to their skin to preserve their beauty. Thanks to modern science, we know this plant contains the antioxidant vitamins A, C, and E, anti-inflammatory enzymes, minerals, salicylic acids, and amino acids, among other beneficial active constituents.

Applying aloe helps to treat stings, rashes, psoriasis, and minor burns such as sunburn. A recent study found that topical applications of aloe for burns “demonstrated significantly faster time to healing compared to other treatments.”

Modern research also indicates that drinking aloe juice could be a potent anti-aging weapon, as it stimulates collagen production and increases hyaluronic acid in the body.

(Aloe juice should not be ingested during pregnancy or lactation, however.)

Hair-raising properties

That’s not all. Applying aloe gel to the scalp and hair may help prevent hair loss. The herb contains a hair growth-stimulating enzyme and, used regularly in a shampoo, will strengthen hair.

The anti-inflammatory properties of aloe shampoo can improve blood circulation and combat androgenetic alopecia (a common form of hair loss in both men and women) as well as male pattern baldness. As a bonus, it may also help reduce dandruff. What’s not to love?

SELECTED SOURCES “Effects of plant sterols derived from Aloe vera gel on human dermal fibroblasts in vitro and on skin condition in Japanese women” by M. Tanaka et al., Clinical, Cosmetic and Investigational Dermatology, 2015 • “Plant extracts as skin care and therapeutic agents” by M. Michalak, International Journal of Molecular Sciences, 10/23 • “Second-degree burns and aloe vera: A meta-analysis and systematic review” by S. Sharma et al., Advances in Skin & Wound Care, 11/22 • “Using aloe vera has multiple benefits” by J. Sanchez, Baylor College of Medicine News, www.bcm.edu, 3/21/18

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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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healthy lifestyle

BY MARIA NOË L GROVES , RH (AHG)

CORE HABITS FOR BETTER SLEEP It can be hard to get out of an insomnia rut. In addition to regulating sleep–wake cycles by adjusting your light exposure, here are some of the core general strategies to support your relaxation and sleep cycle.

Develop a Sleep Ritual

Parents of young children know that consistency and ritual make all the difference. After you’ve unplugged, get ready for bed and get comfy! Enjoy a small cup of relaxing tea or warm milk with honey (but not so much that you’ll have to pee at midnight or go on a blood sugar roller coaster). Good pre-bed activities include reading a book (but not a pageturning suspense novel), journaling (a good time for that gratitude journal!), listening to calming music, cuddling up with loved ones, meditating, inhaling relaxing essential oils or incense, and taking a bath.

Turn your bedroom into a sanctuary. Make it a soothing place to relax and sleep—but not much else. Having a cooler bedroom but warm feet and blankets often supports sleep. Earplugs help if it’s noisy. I love my eye mask!

Avoid or Moderate Stimulants

Stimulants of various sorts can make you restless and more apt to wake up. Examples of stimulants include the following.

Caffeine. Coffee, chocolate, yerba maté, soda, and green and black tea are obvious late-night no-nos, but you may be surprised by the effect that even morning caffeine has. Cut down slowly (to avoid withdrawal headaches)—or go cold turkey and deal with a few days of misery (hydration helps!)—to see if sleep improves. You may be okay with a morning cuppa but opt for naturally caffeine-free options after noon, such as tulsi, golden milk, herbal chai, lemon balm tea with fresh lemon juice, and seltzer.

Medications, herbs, and supplements. Even if they don’t contain caffeine, many remedies can cause restlessness, especially if you take them later

Excerpted from Herbal Remedies for Sleep © Maria Noël Groves.

Used with permission from Storey Publishing

in the day. This includes B vitamins and multivitamins, stimulant adaptogens, testosterone and most testosterone-supporting herbs, ADHD meds, some blood pressure medications, antidepressants, dementia medications, antihistamines, asthma medications, glucosamine and chondroitin, and statins. Try switching herbs and supplements around or avoiding late doses. Always talk with your doctor first if you suspect medications are the cause of your wakefulness to see if it’s safe and appropriate to try a different medication or change your dose time. Sensitive people may find that adaptogenic herbs, adaptogen-like mushrooms (like chaga and cordyceps, possibly reishi), and “detoxifying” herbs disrupt sleep.

Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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wellness

BY TASTE FOR LIFE STAFF

STAY HYDRATED, MY FRIENDS

FORGET THE WORLD’S MOST INTERESTING MAN’S ADVICE TO “STAY THIRSTY”!

We are water. As adults, about 60 percent of our body is H2O. We rely on water to deliver nutrients throughout the bloodstream, flush out waste, lubricate the joints, regulate body temperature, and stabilize the heartbeat. So staying hydrated is a big deal. And the hot summer months present bigger challenges.

Thirst is a poor guide

Individual water needs vary, but most healthy people should consume about six cups of water daily. Exercising, especially in the heat, will increase your need for water. Most experts agree that waiting until you are thirsty is not the best indicator that you need to hydrate, because thirst typically means that dehydration is already occurring.

Another factor to consider is that aging adults tend to have a diminished ability to sense thirst, putting them at additional risk of dehydration.

Rather than rely on thirst alone, a better measure of hydration levels is the color of your urine: Pale yellow to clear is good; darker colors mean you need to drink more fluids.

Summer workouts

According to the American College of Sports Medicine, one of the best ways to remain hydrated is to drink about two cups of water a couple of hours before exercise. Then, continue to sip water during exercise, as well as after you’re done.

Be aware that when you exercise for more than one hour, or in hot weather, water alone won’t cut it. That’s because you lose electrolytes through

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sweat, and they must be replenished. Electrolytes are minerals—such as sodium, magnesium, calcium, and potassium—that help balance the amount of water in your body, move nutrients into and waste from cells, support muscle function, keep heart rate steady, and stabilize blood pressure.

Sports drinks containing electrolytes and carbohydrates can help keep you hydrated. Be aware that some contain a lot of sugar, which may cause your blood sugar levels to crash afterwards. A good alternative would be to drink coconut water. Some people enjoy making post-workout smoothies from electrolyte-rich ingredients, including watermelon, bananas, dates, leafy greens, and coconut water.

SELECTED SOURCES “The effect of mineral-based alkaline water on hydration status . . .” by J. Chycki et al., Biology of Sport, 9/17 • “Fluid and electrolyte balance,” Medline Plus, https://medlineplus.gov • “Staying hydrated, staying healthy,” American Heart Association, www.Heart.org

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Sugar Alternatives

A spoonful of sugar may seem relatively harmless. It does, after all, make the medicine go down. But it’s the amount of it that we ingest every year (around 77 pounds per person!) that’s the real problem.

A nonnutritive substance, refined white sugar increases inflammation and oxidative stress and is linked to the obesity and diabetes epidemic. It’s also a known immunosuppressant and has been shown to reduce the germ-killing ability of white blood cells for up to five hours after consumption, according to nutrition expert Ann Louise Gittleman, PhD. That’s enough to make anyone feel ill! But there may be those times when you want to enjoy something on the sweeter side of life.

.com/12-sugar-alternatives /tasteforlifemag

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@TasteforLife

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Excerpted with permission from The Culinary Pharmacy: Intuitive Eating, Ancestral Healing, and Your Personal Nutrition Plan by Lisa Masé ($24.99, Healing Arts Press, 2023)

The Microbiome and Wellness As infants, our guts colonize with beneficial bacteria, which secrete bioactive compounds that affect our physiology and metabolism. These bacteria have a symbiotic relationship with the human body and are crucial to maintaining homeostasis, or balance, in our systems. A healthy microbiome leads to strong immunity, balanced blood sugar, regulated cholesterol, and good mental health, among other things. Medication, stress, food choices, and disease can negatively affect the natural colonies of gut bacteria. Certain foods, on the other hand, can maintain or repopulate our beneficial gut microflora.

Prebiotics

Prebiotics are those foods we eat that, in turn, feed our gut microflora. They mainly comprise the dietary fiber found in legumes, fruits, vegetables, and whole grains. Some good sources of prebiotics are apples, artichokes, asparagus, avocado, flaxseed, banana, dandelion greens, leeks, oats, and unsweetened cacao. One of my favorite prebiotic food sources is apple cider vinegar. It helps balance blood glucose as well as being wonderful for enhancing pancreatic enzyme secretions and nourishing gut flora. (Note: Avoid apple cider continued on page 35

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“You can gain probiotic benefit from foods like yogurt, kefir, kombucha, tempeh, miso, sauerkraut, and kimchi.” vinegar if you have yeast overgrowth, but otherwise, enjoy it.)

Postbiotics

Postbiotics are the metabolites of gut microflora, or the components that result from intestinal microbes consuming prebiotic fiber. Though they are wastes of a sort, postbiotics directly lead to many health benefits for the body, such as reducing inflammation, preventing irritable bowel syndrome (IBS), and maintaining balanced blood glucose. If you want to get more postbiotics, eat more probiotic foods.

healthy microbiome. Eating probiotics repopulates our gut microflora. They help strengthen the body’s barrier against infection, as well as boosting the antibacterial, immune-modulating, and anti-inflammatory aspects of a healthy gut.

You can gain probiotic benefit from foods like yogurt, kefir, kombucha, tempeh, miso, sauerkraut, and kimchi.

Do you know which ones are indigenous to your ancestral food traditions? I grew up with sauerkraut as well as jars of giardiniera, lacto-fermented onions, peppers, celery, carrots, and cauliflower. Just as with pickles, giardiniera, whose name means “gardener,” can be either lacto-fermented with salt and time or quickly pickled with vinegar. The quick-pickled version of this gut-balancing condiment is known in Italy as sottaceto, “under vinegar.”

Lisa Masé is a board-certified holistic nutritionist (BCHN) and a registered health and nutrition coach (RHNC), as well as an herbalist, intuitive eating coach, food sovereignty activist, and poet. The founder of Harmonized Living, a wellness coaching practice, Lisa lives on unceded Abenaki land in Montpelier, Vermont. Learn more about Lisa and her work at www.harmonized-living.com

Probiotics

Probiotics are those foods that themselves contain the very same microbes we need for a

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ask the nutritionist

BY LILI HANF T

IN SEARCH OF

HEALTHIER LUNCHES? TRY MACRO BOWLS!

Making your own lunch is a wonderful way to enjoy a satisfying, nutrient-dense midday meal, and it will save you money too.

Although we usually think of sandwiches at lunchtime, eating a meal that isn’t bread-based may improve energy and digestion. Because it is high in refined carbohydrates, bread can spike blood sugar and contribute to insulin resistance over time.

An excellent alternative is a macro bowl, which is like a salad, but more filling and hearty. Macro bowls provide proteins, carbs, and healthy fats in a single serving. Another nice thing about macro bowls is that you can vary the ingredients weekly, so you never get bored!

Build Your Bowl

To save time during busy weekdays, cook proteins and carbs over the weekend. Staples that work well include chicken thighs, meatballs, sweet potatoes, and roasted broccoli. Combining these prepped components with raw veggies and healthy fats creates balanced macro bowls.

Find a generously sized, lightweight, leak-proof container, and go macro!

1 Start with a hearty serving of protein. For example: Several ounces of roast chicken, leftover steak, meatloaf, canned salmon or tuna, hard-boiled eggs, cottage cheese, or hummus.

2 Fill at least half of your lunch container with colorful nonstarchy vegetables such as lettuce, cucumber, tomato, carrots, celery, peppers, onions, broccoli, and cabbage.

3 Add a ½ cup of starchy carbohydrates or fruit. For example: baked sweet potato, baked butternut squash, homemade potato salad, wild rice, quinoa, beans, or an apple.

4 Complete your bowl with a generous serving of healthy fats. For example: olive oil vinaigrette, tahini dressing, avocado, or butter.

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Sample bowl combos: ■ Chicken thighs, cubed baked sweet potatoes, roasted broccoli, and pesto ■ Taco-seasoned ground beef, tomatoes, lettuce, rice, and guacamole ■ Hard-boiled eggs, feta cheese, cucumbers, peppers, chickpeas, kalamata olives, and vinaigrette For a drink, try coconut water. It’s rich in electrolytes and pleasantly sweet, and you can add a squeeze of lime juice for flavor.

Lili Hanft is a Functional Nutritional Therapy Practitioner.

She works with clients to help them nourish their bodies, feel confident in the kitchen, and tailor their diets to their unique needs and health goals. Lili teaches virtual cooking classes focused on simple, nutrient-dense recipes and meal prep. Learn more at nutrientdensenourishment.wordpress.com and follow her on Instagram @nutrientdensenourishment.

JULY 2024

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ESSENTIALS AWARD WINNER

2024

FOOD ESSENTIALS The 2024 Taste for Life

AWARDS

Congratulations to this year’s award-winning food and beverages! Learn more about these innovative, nutritious, and delicious favorites at tasteforlife.com/food24.

BEANS

Eden Foods Organic Black Beans.

Processed without chemical additives, this organic pantry staple is full of fiber and nutrients. Packaged in BPA-, BPS-, and phthalate-free cans.

CHIPS

BEVERAGE

CLEAN Cause Raspberry Organic Sparkling Yerba Mate. This jitter-free tea drink provides a lift with only 70 calories per can.

Confetti Snacks Lovely Mushroom Chips Black Truffle. Nutrient-dense vegan chips crafted from shiitake and black truffle mushrooms.

Siete Grain Free Tortilla Chips. With simple ingredients like cassava flour and avocado oil, these chips make for a satisfying gluten-free and dairy-free snack.

COCONUT OIL

COFFEE

Garden of Life Raw Extra Virgin Coconut Oil. Made with organic coconuts, this excellent source of fatty acids is great for cooking and baking—and as a skin and hair beauty booster.

Bareorganics Focus Coffee with Superfoods. This low-acid, medium roast is fortified with whole organic nutrients to keep you sharp and focused throughout the day.

BREAD

Dave’s Killer Bread Organic Rock ‘N’ Rolls. Made with Dave’s 21 Whole Grains & Seeds blend, these rolls are perfect for sliders or as a side dish or snack.

CHOCOLATE

Hu Hazelnut Butter Dark Chocolate Bar. Unbeatable taste and unmatched ingredient simplicity. Better-for-you chocolate that is organic, vegan, and non-GMO.

CONDIMENTS

Bragg Liquid Aminos. An umamipacked, gluten-free liquid seasoning made from non-GMO verified soybeans delivers essential amino acids. A great alternative to soy sauce.

Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread. With lots of natural nutrients, and bursting with flavor, these breads are flourless and crafted with sprouted grains.

Justin’s Dark Chocolate Peanut Candy Pieces. These delicately crafted, organic candies achieve a perfect balance between roasted peanuts and dark chocolate.

Wedderspoon Raw Manuka Honey.

Brimming with living enzymes and potent compounds, this is a flavorful, nourishing superfood packaged in a convenient squeeze bottle.

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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ELECTROLYTE DRINK

GLUTEN-FREE SNACK

GREENS POWDERS

Bluebonnet Nutrition Organic Wheat Grass Powder. Add one scoop daily to 8 oz. of water, juice (apple, orange, or tomato), or a smoothie; may support energy production and antioxidant protection.

Zahler Core Greens Powder. A plant-based superfood with active phytonutrient compounds. Supports energy and promotes a healthy gut microbiome. Free of gluten, dairy, soy, and GMOs.

HUMMUS

NUTS

PLANT-BASED HOT DOG

SEASONING

SNACK BAR

SNACK STICK

VEGGIE BURGER

SNACK FOR DOGS

Lily of the Desert EcoSport. An ideal way to ensure the body gets essential nutrients, vitamins, and minerals to maintain health. Naturally sweetened with high-quality stevia.

Ithaca Hummus Lemon Dill. This tasty snack brings together fresh dill and cold-pressed lemon juice for serious flavor. The perfect pairing for every plate. Vegan and gluten free.

PROTEIN POWDERS

The Good Crisp Company Cheddar Cheese Balls. New to the snacking family, Cheddar Cheese Balls offer calcium, potassium, and only 140 calories per serving in a crispy cornmeal base.

NOW Real Food Roasted & Sea Salted Almonds. These almonds burst with nutrition! They are a great source of fiber and have naturally occurring essential fatty acids.

Pure Power Organic Whey Protein.

Contains essential amino acids, beta-glucans, and immunoglobulins needed for energy, immune function, and muscle retention and growth.

nbpure Plant Protein+. This complete plant protein made with North American yellow peas and natural vanilla flavor gets a boost from flaxseed and chia.

SWEETENER

TUNA

Xlear Xylo Sweet Xylitol Sweetener.

Natural sweetness that’s diabetic friendly (glycemic index of 7), nonGMO, easy to use, and has 40 percent fewer calories than sugar.

Safe Catch Wild Elite Pure Tuna. This brand tests each tuna for mercury, every time. It’s the lowest mercury tuna of any brand, guaranteed. Always wild and sustainably caught.

Lightlife Smart Dogs. Enjoy these family favorite, plant-based hot dogs at only 60 calories each! Can be grilled or cooked on the stove.

Bob’s Red Mill Peanut Butter Chocolate & Oats Bar. Treat yourself to a rich and satisfying bar made with whole grain oats, peanut butter, organic chocolate chips, and organic honey.

Dr. Praeger’s Black Bean Quinoa Veggie Burgers. Vegan, gluten-free patties are versatile meal makers with 5 grams of protein per serving. Made with nonGMO ingredients.

Frontier Co-op Nutritional Yeast Nacho Spice. Bring a savory umami cheese flavor to salads, popcorn, veggies, pasta, soups, and more with zesty accents of onion, garlic, and cayenne.

Vermont Smoke & Cure Uncured Turkey Pepperoni Stick. Made from meat raised without antibiotics or added hormones and flavored with fennel, paprika, and garlic.

Brenda Watson’s Vital Planet Flora Dog Probiotic Soft Chews. Each chew contains 20 billion cultures and 11 strains to promote immunity and proper digestion in all dogs.

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.tasteforlife.com

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PREP FOR FALL

Back to school and work are right around the corner. Here’s a great way to prepare and support yourself and your children. Start today! www.michaelshealth.com This statement has not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

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AdrenaLove ® For Energy & Focus Ridgecrest Herbal’s AdrenaLove uses herbs containing adaptogens to support the body’s normal stress response and help support feelings of well-being.* *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.

(Withania somnifera)

Ashwagandha Root

Energy

Carefully-Crafted I n g r e d i e n ts

With alkaloids, choline, fatty acids, withanolides, and amino acids, ashwagandha is an adaptogenic herb that supports cognition and the immune system.

(Ocimum sanctum)

Holy Basil

Known as Tulsi or Ocimum sanctum, is revered in Indian culture and Ayurvedic medicine. It offers adaptogenic properties, supporting well-being and holding spiritual significance.

(Eleutherococcus senticosus)

Eleuthero Root This root supports normal stress management, immunity, and cardiovascular health by working with oxygen levels.

B-Vitamins B Vitamins: these help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

L-Theanine This amino acid is known for its calming and relaxing effects and is often used to support stress management, emotional calm, encourage focus and mental clarity, and help with sleep quality.

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www.RCHERBALS.COM 5/28/24 8:35 AM