Healthy Edge Magazine Earth Origins Market FEB2022

FEBRUARY 2022

sweet

• Blood vessel health • Balance stress hormones • Natural support Article name for lungs Article name Article name

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12/16/21 11:52 AM

Let's Talk Immune Health Immune system support for the whole family.

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Bio-Kult Boosted is a unique multi‑action formulation with the same great 14 probiotic strains found in Bio‑Kult but at 4 times the concentration.

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*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THE PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

Distributed By: ADM Protexin, Inc., 1833 NW 79th Avenue, Doral, Miami FL 33126. Tel: 786.310.7233 Manufacturer: ADM Protexin, Lopen Head, Somerset, TA13 5JH

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© KAROLINE JÖNSSON/NORSTEDTS

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12

big game dips Healthy options that friends and family will love!

[ february contents ] 5 market gourmet Chocolate Avocado Pudding.

22 24

6 health front Seafood not linked to mercuryrelated cardiovascular problems • Tips for creating a happier environment • More

12 big games dips Ultracreamy Hummus • Salsa and Guacamole • Pimento Cheese Spread • White Bean Dip

16 go with the flow Tips for maintaining healthy circulation.

17 adrenal boost Bring your stress hormones into balance.

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

18 quick tips Foods that play a role in the fight against cancer.

20 healthy family Natural ways to deal with “long COVID” symptoms.

22 love your heart Vitamins and nutrients to boost cardiovascular health.

24 inhale Strategies to support your lungs.

26 cook-at-home Mini pizzas are a fun and healthy dinner option.

28 in focus Explore the latest plant-based dairy alternatives.

FEBRUARY 2022

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12/30/21 12:45 PM

[ note to shoppers ]

Give your heart some love February brings thoughts of romance and time spent with those you love. But loving yourself is important, too! Show your body some appreciation by taking extra-good care of your heart.

In “Love Your Heart,” on page 22, we celebrate American Heart Month with lifestyle tips and a list of vitamins, minerals and other nutrients to assist your body’s engine. And since the heart doesn’t do it alone, read about blood vessel (page 16) and respiratory (page 24) health to support these important components of the cardiovascular system.

To combat stress—which taxes the heart—we present ideas for fortifying the adrenal glands with herbs and other nutrients (page 17). And for general health, check out our dietary suggestions for cancer prevention (page 18). We also present what you need to know about dealing with “long COVID,” the symptoms that remain after a patient has recovered from the acute illness (page 20).

Someone in your household may need to cut back on dairy foods.

If that’s the case, it doesn’t have to be difficult: See the article on page 28 for plant-based alternatives.

If football is big at your house, check out our game-day dips (page 12). We also offer tips for making delicious, nutritious mini pizzas (page 26).

Looking for a decadent Valentine’s Day dessert for the one you love? Our test kitchen has you covered with a chocolate pudding that boasts a surprise healthy ingredient (see page 5).

Happy Valentine’s Day to you and those you love!

Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN

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 Executive Director of Business Development 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 Executive Director of Retail Sales and Marketing Anna Johnston Anna.Johnston@TasteforLife.com Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2022 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95.

This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals.

The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034

Mary Ann O’Dell, MS, RDN

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

Printed in the US on partially recycled paper.

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

Disclaimer

*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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FEBRUARY 2022

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1/5/22 2:42 PM

[ market gourmet ] Chocolate Avocado Pudding From the Taste for Life test kitchen

K c bittersweet chocolate chips (60% cacao)

3 ripe avocados, peeled and pitted 3 Tbsp unsweetened cocoa powder

K c non-dairy milk

(chocolate or vanilla)

L c honey, maple syrup, or agave nectar

2 tsp vanilla extract Pinch sea salt

1. Place chocolate chips in a microwave-safe bowl. Microwave on High for 20-second intervals, stirring between, until chocolate is melted. Remove chocolate from microwave and set aside.

2. Add peeled and pitted avocados to a food processor or blender. Add cocoa powder, milk, honey, vanilla extract, and salt. Process until mixture is smooth.

3. Add melted chocolate to avocado mixture in food processor or blender. Process until fully combined.

4. Chill pudding in the fridge for 30 minutes. Serve.

Kitchen Note: This dessert is so rich and creamy, you won’t miss the dairy found in traditional chocolate puddings. For additional flavor: in step 2, add ¼ teaspoon of either ground cinnamon or ground cardamom; K teaspoon almond extract; or K teaspoon peppermint extract.

Per serving: 323 Calories, 4 g Protein, 33 g Carbohydrates, 20 g Total sugars (19 g Added sugars), 10 g Fiber, 22 g Total fat (6 g sat), 74 mg Sodium, HH Vitamin B6, Folate, H Vitamin B1 (thiamine), B2 (riboflavin), C, E, K, Iron, Magnesium, Phosphorus, Potassium, Zinc

15 min prep time serves 6

FEBRUARY 2022

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12/8/21 12:52 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

good news for seafood fans A large US study did not link mercury exposure from seafood consumption to cardiovascularrelated death, or to death from any cause.

“Although seafood is known to contain heart-healthy omega-3 fatty acids, many people choose to limit their seafood consumption because of fear of mercury exposure,” wrote the authors of the new study, which included more than 17,000 adults. “No association was found between an increase in seafood consumption [of 1 ounce] per day and allcause and CVD-related mortality.”

SOURCE “Association of seafood consumption and mercury exposure with cardiovascular and all-cause mortality among US adults” by S. Yangbo et al., JAMA Network Open, 11/29/21

avocados enhance diet

Eating more avocados led to reduced calorie consumption and fewer servings of dairy, meat, and refined grains in new study.

Participants took in fewer “negative” nutrients such as saturated fat and sodium.

During the six-month study, some families ate 14 avocados a week and some ate only three. They self-reported what else they ate each week.

Avocados are rich in vitamins C, E, and K as well as B vitamins, plus magnesium, potassium, beta carotene, fiber, and omega-3 fatty acids.

SELECTED SOURCES “Effects of different allotments of avocados on the nutritional status of families . . .” by L.S. Pacheco et al., Nutrients, 11/11/21 • “Havacado or two.

Study finds eating lots of the fruit has public health import,” University of California San Diego, 11/29/21

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FEBRUARY 2022

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12/30/21 12:40 PM

try these mood boosters While simple remedies for depression can’t replace medical treatments, they can help lift your spirits. The Mind, Mood & Memory newsletter from Massachusetts General Hospital offered these ideas for “creating a happier environment” in the office or at home: “Play music you enjoy. Put up pictures that make you smile. Get rid of the things you’re tired of seeing every day.”

SOURCE “Take steps at home to improve your mood,” Mind, Mood & Memory, 9/18

exercise eases anxiety New research points to the beneficial effects of exercise for alleviating anxiety and depression.

A US study found that people who exercised during the early lockdown period of the COVID-19 pandemic experienced less anxiety and depression than those who didn’t. The study also linked spending time outdoors with better mental health.

“What these study findings tell us is that even during an active pandemic or other public health crisis, people should be encouraged to be physically active to help maintain their physical and mental health,” said lead author Deborah Rohm Young, PhD. “Parks and other nature areas should remain open during public health emergencies to encourage outdoor physical activity.”

In another study, researchers in Sweden assigned participants with anxiety syndrome to moderate or strenuous exercise sessions over the course of twelve weeks. Both groups saw significant relief compared to people in a control group who had received general advice about physical activity but no organized sessions.

SELECTED SOURCES “Anxiety effectively treated with exercise,” University of Gothenburg, 11/9/21 • “Effects of exercise on symptoms of anxiety in primary care patients . . .” by M. Henriksson et al., Journal of Affective Disorders, 10/10/21 • “Exercise linked to better mental health,” Kaiser Permanente, 11/11/21 • “The longitudinal associations of physical activity, time spent outdoors in nature and symptoms of depression and anxiety during COVID-19 quarantine . . .” by D.R. Young et al., Preventive Medicine, 11/11/21

FEBRUARY 2022

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12/30/21 12:41 PM

Food Earth

Indian Entrees Enjoy authentic ready-to-eat Indian cuisine from the comfort of your own home. These organic, nutrientrich entrees are healthy, hearty, and hassle free. Just heat and eat to make your life easier, tastier, and healthier. Gluten free. Choose from Vegetable Biryani, Chick Peas Curry, or Split Lentil Curry.

Real Snacks

Beef Sticks

As clean as you can get. 100% USA beef blended with real spices — no fillers, chemicals, or artificial curing agents. Angus beef delivers high quality protein that’s easily integrated in your body. Indulge without guilt since these snacks are low calorie and have no added sugar. Available in Original, Jalapeno Cranberry, Hot & Spicy, or Garlic & Herb.

Neutral

Organic Milk Neutral is the first carbon neutral food company in the United States, and they are on a mission to radically reduce the carbon footprint of agriculture, for good. This organic milk is certified carbon neutral, so their carbon footprint and verified carbon offsets ensure there is no increase in greenhouse gas emissions.

Sunwink

Sparkling Tonics Nourish and refresh with plant powered sparkling tonics for daily wellness. Detox Ginger is crafted with ginger, burdock, and dandelion known to detoxify and stimulate digestion.* Hibiscus Mint Unwind is crafted with hibiscus, mint, and ashwagandha known to refresh and relax.* Try other flavors, including: Immunity Berry, Turmeric Recover, and Lemon-Rose Uplift.

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Blackbird Foods

Artisanal Plant-Based Pizza Founded by chefs in New York City, Blackbird Foods offers a delicious vegan pizza made with overnight rising dough crust, handcrafted seitan sausage or chicken, and vegan cheese. Made only with non-GMO ingredients for a plant-based pizza everyone will love! Choose from BBQ Chick’n, Margherita, or Supreme.

Verse Chocolate

Dark Chocolate Verse has “cracked the code” on how to make a dark chocolate less bitter without sugar. Smooth from start to finish, this 90% Dark Chocolate builds to a state of creamy, flavorful perfection without the bitter end.

Only 1 gram sugar per serving. Keto and paleo friendly. Available in Original Dark Chocolate, Mint, or Coffee.

White Leaf Provisions

Baby Food & Applesauce

This small family run business is dedicated to sourcing and creating the purest foods possible, while helping to heal the planet that our children will inherit. All of the ingredients used in their products are organic, non-GMO, regeneratively farmed, and biodynamic. Baby Food and Applesauce available.

World of Chia

Premium Fruit+Chia Spread Enjoy the power of chia in a delicious natural fruit spread. Thickened with healthy and nutritive organic chia seeds instead of pectins, and sweetened with organic agave nectar, instead of GMO sugar or high fructose corn syrup, this fruit spread offers premium taste without extra sugar. Low glycemic.

FEBRUARY 2022

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1/4/22 2:19 PM

American Provenance

Natural Body Wash Shotguns & Shenanigans American Provenance offers safe and effective men’s personal care products made by hand using all-natural ingredients. Made from pure, saponified coconut, shea, olive, sunflower, and jojoba oils, this moisturizing and skin-protecting body wash cleans and leaves your skin feeling great, without added harsh chemicals. Refreshing peppermint, cypress, and eucalyptus scent.

Conscious Coconut

Coconut Oil

From hair care to skin care, sun care to soul care, coconut oil has you covered.

This coconut oil is crafted using the traditional cold-pressed method, without the use of heat, pressure, or machinery. This ensures that it retains its powerful anti-bacterial, anti-fungal, and antimicrobial properties — ­ just as nature intended. And it’s sustainably packaged in a reusable or recyclable glass jar with a bamboo lid.

AllMatters OrganiCup

Country Life

Menstrual Cup

PMS Rescue Don’t let PMS disrupt you from feeling your best! This new formula is thoughtfully formulated with ingredients to provide mental and emotional support during PMS, empowering you to feel your best every day of the month.* Includes magnesium, cramp bark, and saffron to help reduce cramps, bloating, and moodiness associated with PMS.*

Ancient Nutrition

Once Daily SBO Probiotics

Help support digestion and healthy gut microflora with these once daily formulas offering 25 billion CFU probiotics in a single capsule.* SBO Men’s formula includes probiotics plus fermented cordyceps mycelium and fenugreek. SBO Women’s formula includes probiotics plus fermented turkey tail mycelium and vitex.

Garden of Life

Organic Beet Beauty Gummies If you’re interested in youthful looking skin, healthy hair, and strong nails, here’s a convenient, yummy gummy to add to your beauty routine.* Packed with the vitamins, minerals, polyphenols, and antioxidants found in beets, plus silica, biotin, and vitamin C. All these benefits are packaged in tasty raspberry pectin gummies.

OrganiCup is on a journey to change the way periods affect the lives of women everywhere, replacing pads and tampons with this menstrual cup. Easy — no leaks, no worries, and use it for up to 12 hours. Healthy — no dryness. Green and sustainable — avoids waste from tampons, pads, and packaging, and it’s reusable for years.

Morgan Cosmetics

100% Pure Moringa Oil It’s like herbal face food! Pure, coldpressed Moringa oil is packed with nutrients and antioxidants to nourish and rejuvenate dull, tired, and aging skin. Moringa oil hydrates and brightens skin, helping to improve the appearance of wrinkles. Lightweight and easily absorbed, it’s perfect for all skin types. Use on hair and scalp too!

Bio-K+

DailyCare Probiotics Carefully developed with the intent to promote digestive and immune health, Bio-K+ offers probiotics in 30 billion or 50 billion potencies. This unique formula contains proprietary, clinically studied probiotic strains that can be found naturally in the gut, thus supporting a healthy and balanced intestinal flora to support overall health and well-being.*

FEBRUARY 2022

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1/4/22 3:16 PM

Ezekiel 4:9 Low-Sodium Bread

IS NOW BLUE!

M COLOR LOW-SODIU PREVIOUS

“ Take also unto thee Wheat Lentils and Millet and in one vessel and

and Barley and Beans and Spelt and put them make bread of it...”

– Ezekiel 4:9

LOW-SODIUM VEGGIE LENTIL MEATLOAF MUFFINS Serves 4-6 INGREDIENTS: For the Muffins: 2 slices Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread 2 cups cooked green lentils ½ cup carrot, diced ½ cup celery, diced 1 cup onion, diced 1 large bell pepper, diced 1 egg/liquid egg substitute 4 Tbs no-salt-added ketchup 1 Tbs Dijon mustard 1 tsp olive oil 1 tsp paprika 1 tsp garlic powder 1 tsp salt-free Italian seasoning 1 tsp black pepper

INSTRUCTIONS: For the Glaze: 3 Tbs no-salt-added ketchup 1 Tbs Dijon mustard 1 Tbs maple syrup

For the Low-Sodium Breadcrumbs: Preheat oven to 350°F. Take 3-4 pieces of Ezekiel 4:9 Low-Sodium Sprouted Whole Grain Bread and rip it into large pieces. Place on a baking sheet and toast until crisp. Transfer to a food processor and pulse until fine breadcrumbs are formed. Set aside.

For the Muffins: In a sauté pan, add a tablespoon of olive oil and cook the onion until caramelized. Add celery, carrot, and bell pepper, and sauté until softened. Set aside until cooled.

In a large bowl, mix the breadcrumbs, half of the ketchup, half of the Dijon mustard, egg or egg substitute, sauteed veggies, and cooked lentils until everything is well combined. If the mixture needs a bit of moisture, add low sodium vegetable broth in small amounts. If the mixture looks too wet, add more breadcrumbs.

In a smaller bowl, mix ketchup, Dijon mustard, and maple syrup. This will be the top glaze added halfway through baking.

Grease a muffin tin. Divide mixture among 12 cups. Bake until mixture is almost set, about 15 minutes. Remove from oven, dollop the tops with the ketchup mixture and then bake an additional 10 minutes.

Optional: 1-2 Tbs low-sodium vegetable broth

FOOD FOR LIFE BAKING COMPANY, INC. 2991 Doherty Street | Corona, CA 92879-5811 | 800-797-5090 | 951-279-5090 | info@foodforlife.com | foodforlife.com Connect with us online:

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FoodforLifeBaking

Food_For_Life

10/5/21 8:43 AM

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BY EVA MILOTTE

ULTRACREAMY HUMMUS

From More Mediterranean by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2022)

2 (15 oz) cans chickpeas, rinsed

K teaspoon baking soda 4 garlic cloves, peeled

L c lemon juice (2 lemons), plus extra for seasoning

45 min prep time serves 6

makes about

3 cups

1 tsp table salt

¼ tsp ground cumin, plus extra for garnish K c tahini, stirred well 2 Tbsp extra-virgin olive oil, plus extra for drizzling 1 Tbsp minced fresh parsley

DIG IN!

1. Combine chickpeas, baking soda, and 6 cups water in a medium saucepan. Bring to boil over high heat. Reduce heat and simmer, stirring occasionally, until chickpea skins begin to float to surface and chickpeas are creamy and very soft, 20 to 25 minutes.

2. While chickpeas cook, mince garlic. Measure out 1 tablespoon garlic and set aside; discard any remaining garlic.

Whisk lemon juice, salt, and reserved garlic together in a small bowl and let sit for 10 minutes. Strain garlic-lemon mixture through a fine-mesh strainer set over bowl, pressing on solids to extract as much liquid as possible; discard solids.

3. Drain chickpeas in a colander and return to saucepan. Fill saucepan with cold water and gently swish chickpeas with your fingers to release skins. Pour off most of water into colander to collect skins, leaving chickpeas behind in saucepan. Repeat filling, swishing, and draining 3 or 4 times until most skins have been removed (this should yield about O cup skins); discard skins. Transfer chickpeas to colander to drain.

4. Set aside 2 tablespoons whole chickpeas for garnish.

Process garlic-lemon mixture, ¼ cup water, cumin, and remaining chickpeas in food processor until smooth, about 1 minute, scraping down sides of bowl as needed. Add tahini and oil. Process until hummus is smooth, creamy, and light, about 1 minute, scraping down sides of bowl as needed.

(Hummus should have a pourable consistency similar to yogurt. If it’s too thick, loosen with water, adding 1 teaspoon at a time.) Season with salt and extra lemon juice to taste.

5. Transfer to a serving bowl and sprinkle with parsley, reserved chickpeas, and extra cumin. Drizzle with extra oil and serve. (Hummus can be refrigerated in an airtight container for up to 5 days. Bring to room temperature before serving.)

February’s final football game is a fun time to gather with family and friends to enjoy festive foods. Make some healthier but still tasty vegan dips to share with fellow fans.

There’s a spread here for everyone!

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Kitchen Note: Canned chickpeas are simmered with water and baking soda to allow their grainy skins to be easily removed. This creates a creamier and smoother hummus.

The hummus will thicken slightly over time. Add warm water, 1 tablespoon at a time, as needed to restore its creamy consistency. Serve with crudités and pita bread or crackers.

Per serving: 363 Calories, 14 g Protein, 38 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 19 g Total fat (2 g sat), 478 mg Sodium, HHH Phosphorus, HH Vitamin B1 (thiamine), Folate, H Vitamin B6, K, Calcium, Iron, Magnesium, Zinc

FEBRUARY 2022

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12/14/21 11:12 AM

SALSA AND GUACAMOLE

From Happy Vegan Comfort Food by Karoline Jönsson ($22.50, Pavilion, 2020)

Salsa

50 min prep time serves 4

Guacamole

5 tomatoes, roughly chopped

2 very ripe avocados

1 yellow bell pepper, halved, deseeded, and chopped

1 shallot, finely chopped

K onion, thinly sliced 1 jalapeño, finely chopped 1 red chili, finely chopped 2 Tbsp canola oil Salt and black pepper

K red chili, finely chopped 8 cherry tomatoes, diced 1 large handful fresh cilantro, chopped Juice of K lime or lemon Salt and black pepper

1. To make salsa: preheat oven to 400˚.

2. Put all vegetables in a baking dish or roasting pan, drizzle with oil, and season with salt and pepper. Roast for 20–30 minutes. When tomatoes start to release liquid and vegetables have started to color, they are done.

3. Stir vegetables together to crush tomatoes, until you have a texture like a chunky sauce or dip.

4. To make guacamole: halve avocados, remove pits, and scoop flesh into a bowl. Add shallot and chili and mash together using a fork.

5. Fold diced tomatoes and cilantro into avocado dip. Squeeze in lime or

© KAROLINE JÖNSSON/NORSTEDTS

lemon juice. Season to taste with salt and pepper.

Kitchen Note: This salsa is cooked in the oven—meaning it will have a lightly roasted flavor and a lovely texture once the vegetables are stirred together.

The guacamole isn’t cooked at all, of course, but it’s a perfect partner to salsa.

The guacamole is also wonderful on toast.

Per serving for salsa: 110 Calories, 2 g Protein, 11 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 7 g Total fat (1 g sat), 300 mg Sodium, HHHHH Vitamin C, H Vitamin B6, E, K, Folate, Potassium Per serving for guacamole: 180 Calories, 3 g Protein, 13 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 8 g Fiber, 15 g Total fat (2 g sat), 303 mg Sodium, HHH Vitamin K, HH Vitamin B6, C, Folate, H Vitamin B2 (riboflavin), B3 (niacin), E, Phosphorus, Potassium

FEBRUARY 2022

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12/14/21 11:12 AM

continued from page 13

PIMENTO CHEESE SPREAD

From Southern Vegan by Lauren Hartmann ($21.99, Page Street Publishing, 2020)

1 c raw cashews, soaked* 1 Tbsp tahini 3 Tbsp fresh lemon juice

¼ c solid coconut oil ¼ c water

15 min

prep time + soak time for cashews serves 4

1 tsp salt, plus more as needed 1 tsp onion powder 1 tsp garlic powder

¼ c diced pimentos 1 Tbsp sweet relish 3 scallions, finely chipped Pinch of cayenne pepper Crackers or vegetables, as needed

1. Drain soaked cashews and add them to a blender.

Add tahini, lemon juice, coconut oil, water, and salt.

2. Blend on high for 3 to 5 minutes, scraping down sides of blender as needed, until cheese mixture is completely smooth.

3. When cheese mixture is totally smooth, transfer it to a medium bowl. Add onion powder, garlic powder, pimentos, sweet relish, scallions, cayenne pepper, and salt to taste. Stir to combine. Taste and adjust seasonings.

© LAUREN HARTMANN AND JULIE GRACE

4. Chill pimento cheese spread in fridge for at least 1 hour. Cheese will firm up once it’s chilled. If you want a thick and firm cheese, serve it right out of the fridge. If you want a softer cheese, bring it to room temperature before serving. Serve with crackers or vegetables.

Per serving: 352 Calories, 8 g Protein, 16 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 31 g Total fat (15 g sat), 215 mg Sodium, HHH Vitamin K, Phosphorus, HH Magnesium, Zinc, H Vitamin B1 (thiamine), B6, C, Iron

*There are two ways you can soak raw cashews.

Choose the method that works best for you.

Method 1: Place the amount of raw cashews you need into a bowl. Cover them with cool or tepid water.

Let them soak in the water for at least 6 hours. This is something you can prep in the morning or the night before.

Method 2: Place the amount of raw cashews you need in a heatproof bowl. In a small pot, bring enough water to cover the cashews to a boil over high heat.

Pour the boiling water over the cashews and let them soak in the hot water for about 30 minutes.

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This cashew cheese base is great for all kinds of different flavors.

You can use it with any add-ins you want, like garlic and herbs.

FEBRUARY 2022

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12/14/21 11:13 AM

WHITE BEAN DIP 15 min

From Happy Vegan Comfort Food by Karoline Jönsson ($22.50, Pavilion, 2020)

serves 4

1 (14 oz) can white beans, drained, or 1L c cooked white beans

prep time

3K Tbsp olive oil 1K tsp lemon juice

K tsp sesame oil 1 small garlic clove, peeled Salt and black pepper Extra Flavorings (optional) Fresh dill Artichokes in oil Sun-dried tomatoes Fresh basil

1. Put beans, olive oil, lemon juice, sesame oil, and garlic in a blender or food processor. Blend until smooth. Season to taste with salt and pepper. (You may also want to add a little more sesame oil to taste.)

2. If you’d like to add dill, artichokes, sun-dried tomatoes, or basil to the dip, add them along with other ingredients before blending—setting aside a little dill or basil to garnish.

© KAROLINE JÖNSSON/NORSTEDTS

Kitchen Note: This is a really versatile dish that can be used in many ways. As a spread on crispbread or sourdough bread, as a side dish with roasted vegetables or salad, or dolloped onto wraps, salads, or almost anything you can think of.

Per serving: 336 Calories, 16 g Protein, 41 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 10 g Fiber, 13 g Total fat (2 g sat), 192 mg Sodium, HHHHH Folate, HHHH Iron, HHH Magnesium, HH Vitamin B1 (thiamine), Phosphorus, Potassium, Zinc, H Vitamin B6, E, Calcium

FEBRUARY 2022

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12/14/21 11:13 AM

BY MARY ANN O’DELL, MS, RDN

go with the flow:

blood vessel health

Your heart beats over 100,000 times a day. With every heartbeat, blood is pumped throughout the body by way of a complex circulatory system of blood vessels.

These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins throughout the entire body, and they help remove waste and carbon dioxide from the body. But blood vessels are not something we tend to think about. Maybe it’s time to give your vessels a little love since maintaining their health is critical for maintaining overall heart health.

Eat for Vessel Health. Omega-3s, antioxidants and potassium can help keep blood pressure normal, while excess sodium can cause blood pressure to increase, causing damage to blood vessels. Watch your sodium intake and eat plenty of potassium and omega-rich foods, including beans, leafy green vegetables, avocado, salmon, tuna, nuts and seeds.

Control Inflammation. Controlling inflammation is critical for maintaining healthy blood vessels. Healthy inflammation response helps keep blood vessels clear

Nature’s Answer

iwi

Supports healthy cardiovascular function.*

Sustainable plant-based Omega-3.

CardiMax

Contains Oli-Ola olive extract that may protect LDL cholesterol from oxidative damage.* Supplies CoQ10, B6, PQQ, and Hawthorn for comprehensive support of cardiovascular function.*

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and improve circulation. A high fiber, antioxidant-rich diet can help control cholesterol and inflammation levels, so load your plate with fruits, vegetables, nuts, seeds and fatty fish. Omega-3 fatty acids have been shown in clinical studies to help lower triglycerides, increase HDL (good) cholesterol, and control inflammation. Olive fruit extract, rich in polyphenols, can help protect LDL cholesterol from oxidative damage.

Maintain Blood Flow. Hawthorn is a well-known herb for the heart, but its benefits extend to the blood vessels.

The antioxidant flavonoids in hawthorn can help dilate blood vessels, improve blood flow, and protect blood vessels from damage. In addition, exercise promotes blood flow and enhances circulation, so get out there and move to keep your blood flowing, your blood pressure normal, and your blood vessels healthy. ●

Algae Omega-3 Supplies EPA and DHA naturally bound to glycolipids and phospholipids.

Provides other naturally occurring nutrients including chlorophyll, Omega-7, carotenoids, and other antioxidants.*

FEBRUARY 2022

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BY SALLY KARLOVITZ, CN

adrenal boost:

support for stress Not a day goes by that stress does not affect our lives. Stress in all forms, along with overuse of stimulants such as caffeine, can overwork the adrenal glands, two small glands above the kidneys. They may be small, but they are major powerhouses in the body.

The adrenal glands secrete a number of important hormones that help maintain balance in the many functions of the body. One of the key things adrenal hormones do is help our body handle stress.

Our adrenal glands react to stress by releasing cortisol, also known as the stress hormone, into our bloodstream.

Cortisol is important because it helps regulate blood pressure, cardiovascular functions, and metabolism.

However, too much cortisol, released when the body and adrenal glands are constantly under stress, has been linked to excessive weight gain. The adrenal glands are also responsible for producing adrenaline, estrogen and testosterone, and for signaling the pancreas to regulate blood sugar levels. With the essential functions of these glands, it is important to fight adrenal exhaustion and support them nutritionally.

Certain nutrients and herbs are known to support adrenal function. B vitamins are important when the

Gaia Herbs

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body is under stress, as they support nerve and adrenal function, and tend to be used up quickly when the body is under stress. Pantothenic acid in particular is essential for adrenal health since it is required to make adrenal hormones. Vitamin C is naturally found in the adrenal glands, so a deficiency of vitamin C can weaken their function. Vitamin C supports the immune system, nourishes the adrenal glands and manufactures nervetransmitting substances. Ashwagandha, rhodiola, holy basil and schizandra are all adaptogen herbs that support adrenal system health. They help the body adapt and better handle stress, and they improve energy levels. In the fungi world, cordyceps is known to increase stamina and endurance, support respiratory health and immune health. Along with stress reduction, these nutrients and herbs provide a system to replenish and support the health of the adrenal glands, helping you keep your health and energy level at an optimum level. ●

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12/16/21 12:03 PM

[ quick tips ]

BY LISA FABIAN

anticancer lifestyle & nutrition

foods to help in the fight against cancer Research shows that if you eat a diet high in a wide variety of plant items (fruits, vegetables, beans, whole grains), you help lower your risk for many cancers. Plant foods offer protection by providing phytochemicals (natural plant compounds); antioxidants for repairing DNA and controlling the growth and spread of cancer cells; and vitamins and minerals for producing and repairing DNA and controlling cell growth. Plant foods also contain fiber, which may lower the risk of colon cancer.

And while studies show that many vitamins, minerals, and phytochemicals exhibit anticancer benefits, evidence suggests that it’s the effect of the compounds working together in a person’s overall diet that gives the best cancer protection. So, the more colorful your plate of food, the better. The American Institute for Cancer Research recommends filling at least two-thirds of it with fruits, vegetables, whole grains, and beans. The remaining one-third can be lean poultry or seafood.

Protein from lean meats and seafood can be an important choice in an anticancer eating plan because of its satiating properties, which help you feel full longer. This is noteworthy because being overweight or obese is linked to an increased risk of colon, kidney, breast, esophageal, endometrial, and pancreatic cancers. Excess fat may also trigger inflammation through the body, and this 18

seems to encourage cancer growth, according to Karen Collins, MS, RD, CDN, nutrition advisor for the American Institute for Cancer Research.

Many foods play a key part in fighting cancer.

Here’s a list of just some of them: • Broccoli: Phytochemicals in this cruciferous veggie appear to slow the growth of leukemia and melanoma.

• Brown Rice: A great source of fiber, this whole grain may protect premenopausal women against breast cancer—especially those that are overweight. Whole grain rice fiber may also help reduce colon cancer risk.

• Cabbage: Extremely high in anticancer phytochemicals, one of which (indole-3carbinol) nearly doubles the speed at which the liver can break down estrogen, so it doesn’t remain in the body.

• Chicken: Organic, free-range birds are good sources of selenium and niacin, both of which have cancer-preventive qualities.

• Leeks: Just like garlic and onions, this vegetable is linked to a reduced risk of prostate and colon cancers.

• Mushrooms: Shiitake, maitake, and reishi mushrooms all appear to boost the body’s immune system. ● SELECTED SOURCES “AICR’s foods that fight cancer” American Institute for Cancer Research, www.aicr.org • The Cancer-Fighting Kitchen by Rebecca Katz with Mat Edelson ($32.50, Celestial Arts, 2009) • “Expert Q&A: The anti-cancer diet . . . ” by R. Morgan Griffin, www.WebMD.com

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[ healthy family ]

BY ALAN SIDDALL

road to recovery

ways to deal with persistent COVID-19 symptoms

The COVID-19 statistics are sobering. Hundreds of thousands of deaths in this country alone. Thousands of new cases every day. And lingering, debilitating symptoms in many who’ve “recovered” from the virus.

A new study found that more than half of COVID-19 survivors were still experiencing problems six months after being released from the hospital. Respiratory issues, difficulty concentrating, generalized anxiety disorder, fatigue, and muscle weakness were among the most common ongoing symptoms in these COVID “long haulers.”

Cardiac, digestive, skin, and ear, nose, and throat disorders were also frequently cited in the JAMA Open Network report.

Even people who had mild symptoms from their COVID-19

infection, or no symptoms at all, often report muscle pain, exhaustion, or other effects in later months.

Supportive supplements Jacob Teitelbaum, MD, an expert on chronic fatigue syndrome (CFS), notes that a similar pattern of post-virus debilitation followed the MERS outbreak in 2012 and the SARS outbreak (also caused by a coronavirus) in 2002. Dr. Teitelbaum developed a protocol for patients with CFS or fibromyalgia, and he recommends some of the same

steps for COVID long haulers. The protocol includes getting adequate sleep and assessing and treating possible deficiencies in magnesium, acetyl L-carnitine, glutathione, and vitamins A, B complex, C, and D. You can read more about Dr. Teitelbaum’s S.H.I.N.E. protocol at www.Vitality101.com.

Other health practitioners have recommended L-theanine (a substance in green tea), zinc, melatonin, and probiotics as supplements that might help ease long-haul symptoms. ●

SELECTED SOURCES “50 percent of people who survive Covid-19 face lingering symptoms, study finds” by Linda Searing, 11/16/21; “Could long Covid unlock clues to chronic fatigue and other poorly understood conditions?” by Frances Stead Sellers, 11/7/21, www.WashingtonPost.com • “COVID-19 (coronavirus): Long-term effects,” www.MayoClinic.org, 10/22/21 • “COVID ‘long haulers’: Long-term effects of COVID-19,” Johns Hopkins Medicine, 2021 • “Long covid is not rare. It’s a health crisis” by Fiona Lowenstein and Hannah Davis, www.NYTimes.com, 3/17/21 • “Incidence, co-occurrence, and evolution of long-COVID features: A 6-month retrospective cohort study of 273,618 survivors of COVID-19” by M. Taquet et al., PLOS Medicine, 9/28/21 • “Management of post-acute covid-19 in primary care” by T. Greenhalgh et al., British Medical Journal, 8/11/20 • “Short-term and long-term rates of postacute sequelae of SARS-CoV-2 infection: A systematic review” by D. Groff et al., JAMA Network Open, 10/13/21

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FEBRUARY 2022

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MAINTAIN HEALTHY*

SINUS PASSAGES

™

Visit www.rcherbals.com or call 1-800-262-4649 to learn more *These statements have not been evaulated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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12/20/21 12:56 PM

BY TASTE FOR LIFE STAFF

love your heart

nutrients to support cardiovascular health

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February is American Heart Month, and a good time to take inventory of heart health. Heart disease is the leading cause of death for both men and women in the United States. A healthy diet rich in plants and fiber, regular exercise, and stress management are the keys to keeping your ticker in good shape.

Supplements may also help you to reduce your risk of cardiovascular diseases. Learn about the hearthealthy vitamins and nutrients you may want to consider adding to your regimen with this helpful chart.

Vitamins & Nutrients

How they help your heart

Coenzyme Q10 (CoQ10)

Recharges energy production in cells, especially heart cells that produce more energy than any other organ in the body.

Magnesium

Helps widen and relax blood vessels so the heart can pump blood more easily. Adequate magnesium levels are linked to lower blood pressure.

Omega 3s (Fish Oil)

Helps reduce inflammation, blood pressure, and triglyceride levels. People with the lowest levels of these essential fatty acids are at the highest risk for sudden heart attacks.

Vitamin C

Low vitamin C levels have been linked to heart failure in both men and women. Adequate intake may help lower your risk.

Vitamin D

Low concentrations of vitamin D circulating in the blood are considered an independent risk factor for cardiovascular events, including strokes and sudden cardiac deaths. Make sure you’re getting enough.

Vitamin K

Vitamin K, especially K2, keeps calcium in your bones and out of the arteries where it doesn’t belong.

Curcumin

A powerful anti-inflammatory supplement, curcumin offers cardiovascular protective benefits and may help to reduce oxidized LDL cholesterol.

Garlic

Both garlic and aged garlic extract help reduce inflammation in blood-vessel lining, and they have blood pressure- and cholesterol-lowering effects.

Resveratrol

Found in red wine and dark grapes, resveratrol helps to protect arteries from blood clots, and may reduce blood pressure. It blocks inflammatory enzymes that can trigger heart disease and keeps certain molecules from sticking to artery walls.

SELECTED SOURCES “Curcumin: a review of its effects on human health” by S.J. Hewlings and D.S. Kalman, Foods, 10/17 • “The effect of aged garlic extract on blood pressure and other cardiovascular risk factors in uncontrolled hypertensives . . .” by K. Ried et al., Integrated Blood Pressure Control, 1/27/16 • “Fish and omega-3 fatty acids,” 11/1/21; “Role of curcumin on inflammation” by Anberitha Matthews, 1/10/19, American Heart Association, www.Heart.org • “Magnesium and blood pressure: A physiology-based approach” by J. Schutten et al, Advances in Chronic Kidney Disease, 5/18 • “Nutritional recommendations for cardiovascular disease program” by S. Eilat-Adar et al., Nutrients, 9/13 • “Resveratrol and vascular function” by H. Li et al., 4/30/19; “Vitamin D and cardiovascular disease, with emphasis on hypertension, atherosclerosis, and heart failure” by N. Latic and R. Erben, 9/4/20, International Journal of Molecular Sciences • “Vitamin C and cardiovascular disease: An update” by M.B. Morelli et al., Antioxidants (Basel), 12/20

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12/14/21 11:08 AM

BY MARY ANN O’DELL, MS, RDN

inhale: natural support for respiratory health

BREATHE . . . it’s something many of us take for granted. But for the millions of people with asthma, allergies and Chronic Obstructive Pulmonary Disease (COPD), normal breathing is something they often wish for. Having strong healthy lungs contributes to overall good health.

Getting enough oxygen is important since oxygen is carried by the blood to every system in the body. Healthy lungs are better equipped to handle illness and immune challenges. But when asthma, illness or lung diseases arise, help can still be found.

Lifestyle to Breathe. What you eat and what you do can have a profound impact on the health of your lungs. A diet full of antioxidant-rich fruits, vegetables, and essential omega-3 fats supports overall health and provides nutrients needed for good health and good lung function.

Avoid saturated fats and excess sugar, which can both contribute to increased inflammation in the body and reduced immunity, making lung function weaker.

If you smoke, seek out support and methods to help you quit.

Exercise, such as yoga, deep breathing exercises, swimming, walking, running and aerobics can help strengthen the lungs and increase their capacity. As a bonus, exercise just helps you feel good! Be sure to check with your health care provider before starting an exercise program.

Paragon Plus™

NAC

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Natural Support for Lungs. Oregano is the perfect herb to keep on hand for winter respiratory challenges, as well as to take with you when you travel. It is well known to be an antimicrobial agent that fights bacteria and viruses, and it may be useful for respiratory tract disorders such as cough, bronchitis and asthma.

The bioflavonoid quercetin has anti-inflammatory action, helping to reduce inflammation and support normal lung tissue health. It may play a role in reducing risk of upper respiratory infections. In a preclinical model of COPD, quercetin reduced markers of oxidative stress and lung inflammation.

N-acetyl cysteine (NAC), a potent antioxidant and precursor to the detoxifier glutathione can have a profound effect on lungs. Studies show NAC can help break up and thin lung mucus, improving conditions like bronchitis, allergies, and flu.

While life conditions can make lung function weak and breathing more difficult, Nature provides some ways to help you breathe a little easier. ●

North American Herb & Spice

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FEBRUARY 2022

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Bluebonnet Nutrition

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FEBRUARY 2022

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1/4/22 10:59 AM

[ cook-at-home ]

BY EVA MILOTTE

mini pizzas

little bites, big flavor

Easy to personalize and transport (and even easier to eat!), mini pizzas are a new way to enjoy an old favorite. Read on to learn how to make the best small-size pies.

The Equipment Here are some basic, and not-sobasic, kitchen tools for making the best slice: Baking pan. Essential for roasting the toppings, a metal version is the best at conducting heat.

Dough scraper. Since dough can get sticky, this plastic or stainless-steel instrument helps slice dough balls into sections and picks them up with ease.

Pizza peel. Made from metal or wood, a pizza peel helps transfer the pie in and out of the oven more easily. Some find the metal version easier to slide under the crust, as this type is thinner. A perforated metal pizza peel allows extra flour to filter through and not burn underneath the crust.

Sprinkle either type of peel with flour before use to prevent the dough from sticking.

Pizza stone. An unbaked pizza cooks best when placed in the oven on a heated pizza stone, typically made of ceramic or stone. Using a stone creates a crispier crust and helps draw moisture out of the pizza as it bakes.

Sauce spoon/spoodle. Used to evenly spread sauce over the crust. Choosing one with a flat base allows for easier spreading.

Scissors. Use a pair for a clean cut and to avoid squishing the crust’s rim.

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Squeeze bottle. Fill with extravirgin olive oil, balsamic vinegar glaze, barbecue sauce, ranch dressing, or honey to easily drizzle over an uncooked crust or the finished pizza.

Wheel cutter. This is a popular tool that’s used to cut pizza into even slices.

The Crust The foundation of your pizza, crust is traditionally made from wheat flour.

Consider exploring new flavors and textures with alternative options such as the following: English muffins (split in half) agels (split in half) b  biscuits (split in half)  dinner rolls (split in half)  tortillas (corn or wheat)  portobello mushroom caps  

When using store-bought refrigerated dough, mini pizzas can be made into just about any size, from diminutive 3-inch pies to 8-inch personal pizzas.

The Sauce Tomato is the standard and the favorite for a reason, but there are many other choices. esto (basil or sun-dried tomato) p puréed butternut squash  sautéed yellow cherry tomatoes and basil  softened cream cheese  alfredo sauce  olive oil  ranch dressing  barbecue sauce  

The Toppings Whether it’s fruit, vegetables, meat, seafood, or herbs, it seems there’s hardly an ingredient that hasn’t found its way onto a slice. Top mini pizzas with your favorite combinations of the following: Veggies: broccoli, caramelized onions, bell peppers (steamed or roasted), banana peppers, squash, peas, corn, asparagus, eggplant, mushrooms, beets, potatoes, arugula, spinach, broccoli rabe, artichokes (steamed or marinated), jalapeños Fruit: pineapple, avocado, pears, apples, dried figs Protein: chicken, sausage, ham, smoked salmon, crab, shrimp, fried eggs, black beans Cheese: mozzarella (shredded or fresh), Cheddar, Parmesan, Monterey jack, gorgonzola, goat’s cheese, ricotta, pecorino, feta, Asiago, provolone, mascarpone Additional toppers: red pepper flakes, green or black olives, capers, nuts (walnuts, almonds, pine nuts), balsamic vinegar glaze, honey Herbs/spices: garlic, basil, parsley, cilantro, oregano, dill, sage ● SELECTED SOURCES Modernist Pizza by Nathan Myhrvold and Francisco Migoya ($250, The Cooking Lab, 2021) • Purezza Vegan Pizza

by Filippo Rosato, Tim Barclay, and Stefania Evangelisti ($19.99, Kyle Books, 2020)

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1/4/22 10:45 AM

40 min prep time

makes 4 (6-inch pizzas)

Butternut Squash and Red Onion Mini Pizzas From the Taste for Life test kitchen

1K c cubed butternut squash (K-inch pieces) 1 small red onion, sliced into thin strips 1 Tbsp olive oil, plus additional for dough Salt and freshly ground black pepper 1 lb refrigerated pizza dough, room temperature 8 oz fresh mozzarella cheese, cut into K-inch cubes, or 1 c shredded mozzarella cheese

V tsp crushed red pepper 2 tsp chopped fresh thyme

1. Preheat oven to 425°.

2. Toss squash cubes and onion slices with the 1 tablespoon of oil. Season with salt and pepper. Place vegetables on a baking sheet. Roast for 15 minutes, or until slightly softened.

3. Roll dough out according to package instructions and shape into 4 (6-inch) crusts.

4. Place crusts onto 2 greased baking sheets. Brush each crust with a small amount of the oil. Divide vegetable mixture between crusts. Top each crust with equal amounts of mozzarella cubes. Bake 8 to 10 minutes, or until crusts are golden brown.

5. Garnish each pizza with equal amounts of crushed red pepper and thyme.

Per serving (1 pizza): 584 Calories, 23 g Protein, 67 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 25 g Total fat (11 g sat), 1,101 mg Sodium, HHHHH Vitamin B1 (thiamine), Folate, Phosphorus, HHHH Vitamin A, Calcium, HHH Vitamin B2 (riboflavin), B3 (niacin), HH Iron, Zinc, H Vitamin B6, B12, C, E, Magnesium,

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12/15/21 6:39 AM

[ in focus ]

BY NAN FORNAL

no-moo

dairy foods

plant-based alternatives to popular products

Years ago, there were slim choices for those who wanted to cut down or cut out dairy products from their diets while still enjoying the tastes and textures.

But that was then. . . .

Now, there are plentiful choices. Sales of plantbased alternatives to animal products grew 29 percent between 2019 and 2021; that market is now worth some $5 billion and growing.

Why choose plant-based?

Health reasons for choosing plant-based substitutes for dairy foods include allergies and sensitivities (including lactose intolerance).

Some people also desire a lower fat option, as research has shown links between the risks for some diseases and high-fat dairy foods.

Ethical issues lead some people, including those who follow a vegan diet or have environmental concerns, to choose plant-based milks and cheeses over dairy versions.

Options Milk: Popular dairy-free milks include almond, coconut, hemp, rice, and soy, and each has its own nutrition profile. Although hemp milk is higher in fat than some other plant-based milks, most of the fat is in the form of unsaturated essential fatty acids.

Cheese: Cashews, almonds, and macadamia nuts are frequent ingredients in vegan cheese, and the availability of hemp cheese is growing. You’ll find dairy-free cheeses in blocks, wedges, and slices; shredded; and in styles that closely resemble cream cheese, Parmesan, and ricotta.

Yogurt: “It is typically made from nuts, like almonds, cashews, coconuts, and even other foods like soybeans, plantains, oats, and peas,” says Carleigh Bodrug of PlantYou.com. Most vegan yogurts, she says, contain “prebiotics, probiotics, and live cultures that are beneficial to keeping your gut healthy.” ●

SELECTED SOURCES “7 ways a vegan diet fights cancer,” Physicians Committee for Responsible Medicine, www.pcrm.org, 2/4/21 • “Chris’s ultimate guide to the best plant-based alternatives” by Chris Shapard, www.FFACoalition.org, 7/7/21 • “Dairy alternatives: How to replace milk, cheese, butter, and more” by Jon Johnson, www.MedicalNewsToday.com, 10/23/18 • “Everything you need to know about vegan cheese,” www.PETA.org • “Guide to plant-based yogurt” by Carleigh Bodrug, www.PlantYou.com, 10/14/20 • “Hemp milk: Nutrition, benefits and how to make it” by Lizzie Streit, www.Healthline.com, 11/7/18

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1/5/22 8:10 AM

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12/15/21 10:34 AM

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1/4/22 11:01 AM

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