Healthy Edge Magazine MAR2023 Chamberlin's

Adrenal support strategies

Ways to protect your vision

Lower your colorectal cancer risk

shake

Dietary Sources of Vitamin K

vitamin K

A fat-soluble vitamin found in most leafy greens, vitamin K plays an important role in blood clotting. This essential vitamin also is used to treat weak bones in cases of osteoporosis and is recommended to help relieve irritations of the skin and increase the rate of healing in cases of bruising, swelling, scarring, stretch marks, and acne. Vitamin K is often used to prevent excessive bleeding. In the United States and other countries, newborns are given vitamin K injections to prevent bleeding in the brain after birth. Though vitamin K comes mostly from food sources, the body does have the ability to create small amounts of vitamin K using bacteria that line the gastrointestinal tract.

How Can I Get Enough?

Vitamin K can be found in nearly every green vegetable. Alfalfa, broccoli, spinach, kale, and Brussels sprouts, to name a few, provide a healthy amount of the vitamin. Certain animal products such as liver, fish, and egg yolks also contain vitamin K. Freezing foods may destroy the vitamin but heating them will not. ●

18 quick tips

Stock your freezer, save money & time on meal prep.

20 lower your

How eating right and taking probiotics may help.

22 celebrations

Welcome the spring holidays with seasonal recipes.

26 cook-at-home

Simple suppers = “fast food” for your family!

28 healthy strategies

Living with IBS. Learn more about this common GI disorder.

Spring: Coming Back to Life

It may not feel like it yet, but spring—the favorite season of many of us—begins this month, bringing longer days, more outdoor time, and the desire for fresh veggies and easy meal-prep at the end of the day.

Starting with a minty shake (page 5), you can bring the nutrition of spring greens (spinach, mint) into your day. Beginning on page 12, you’ll find recipes for “vibrant bowls,” our hearty, one-dish entrées. And no celebratory March meal would be complete without side dishes that feature spring vegetables (page 22).

If you’ve spent the winter treating your freezer only as a place to make ice and park leftovers, it may be time to consider better ways to utilize this resource, especially since it’s National Frozen Foods Month. See page 18 for tips on stocking your freezer.

Spring’s reputation as a time for renewal brings to mind what we can do about all the stress we carry around, beating up our adrenal glands in the process. Consider lifestyle supports, nutrients, and adaptogenic herbs to counter the effects of stress in your life (page 17).

Nutritionist Sally Karlovitz, CN, is keeping her eye on vision this month and notes that issues that used to be of concern to the elderly now affect younger people because of all the time they spend in front of screens. Nutrients, herbs, and supplements can help (page 16).

Two digestive-tract conditions get time in our March spotlight: irritable bowel syndrome and colorectal cancer. We have ideas for living with the former (page 38) and for reducing your risk of the latter (page 20).

Ready to celebrate a beautiful day? End it with a delicious, simple weeknight supper (page 26). Enjoy!

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

Chief Marketing and Business Development Officer

Amy Pierce

Customer Service 800-677-8847

CustomerService@TasteforLife.com

Client Services Director - Retail Judy Gagne (x128)

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Vice President – Retail Sales and Strategic Partnerships

Anna Johnston (Anna.Johnston@TasteforLife.com)

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Founder and Chief Executive Officer

T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 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.

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a note on recipes

Mary Ann O’Dell, MS, RDN

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended:

★★★★★ Extraordinary (50 percent or better), ★★★★ Top source,

★★★ Excellent source, ★★ Good source, ★ Fair source

Disclaimer

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

Vegan Lucky Shake

From the Taste for Life test kitchen

1 (13.5 oz) can coconut milk

¼ to ½ tsp mint extract*

1 tsp vanilla extract

1 c loosely packed fresh baby spinach

¼ c fresh mint

2 Tbsp agave nectar

10 min prep time serves 3

1. Blend all ingredients in a high-speed blender until mixture is smooth.

2. Divide among 3 glasses and serve.

*If you prefer a more minty flavor, use the ½ teaspoon of mint extract.

Kitchen Note: If desired, chill the shake for 90 minutes before enjoying.

Per serving: 301 Calories, 3 g Protein, 15 g Carbohydrates, 10 g Total sugars (10 g Added sugars), 1 g Fiber, 27 g Total fat (24 g sat), 27 mg Sodium, ★★★★ Vitamin K, ★★★ Iron, ★ Folate, Magnesium, Phosphorus

Make this minty milkshake to celebrate St Patrick’s Day, or to give any day a little lift.

another seafood benefit

Omega-3 fatty acids in seafood have a protective effect on the kidneys, according to a new review of studies. Participants who ate higher amounts of oily fish and other seafood had lower rates of chronic kidney disease. The research did not find similar results from plant-based omega 3s.

The authors concluded that omega-3 intake from seafood is “supportive and consistent with current clinical guidelines that recommend adequate intake of seafood as part of healthy dietary patterns, especially when seafood replaces the intake of less healthy foods.”

SELECTED SOURCES “Association of omega 3 polyunsaturated fatty acids with incident chronic kidney disease: Pooled analysis of 19 cohorts” by K.L. Ong et al., 1/18/23 • “Omega 3 fatty acids in seafood linked to lower risk of chronic kidney problems,” 1/18/23, BMJ

Did You Know?

Supplementation with omega-3 fatty acids was found to decrease mortality from cardiovascular disease and heart attacks in a new study published in the Journal of the American College of Cardiology.

SOURCE “Micronutrient supplementation to reduce cardiovascular risk” by P. An et al., Journal of the American College of Cardiology, 12/13/22

take 5 for exercise . . .

Five minutes of walking every half hour lowered blood sugar and blood pressure in office workers who tend to sit for long periods.

Columbia University researchers tested several “exercise snacks,” which included one minute of walking every 30 minutes, one minute for every 60, five for every 60, and other variables. Five minutes for every 30 showed the best results.

“If we hadn’t compared multiple options and varied the frequency and duration of the exercise, we would have only been able to provide people with our best guesses of the optimal routine,” said lead author Keith Diaz, PhD.

SELECTED SOURCES “Breaking up prolonged sitting to improve cardiometabolic risk . . .” by A.T. Duran et al., Medicine & Science in Sports & Exercise, 1/12/23 • “Rx for prolonged sitting: A five-minute stroll every half hour,” Columbia University Irving Medical Center, 1/12/23

. . . or six

Six-minute bouts of high-intensity exercise may extend the lifespan of a healthy brain and ward off Alzheimer’s disease and other neurological disorders. A new study found that such exercise bursts increased brain-derived neurotrophic factor (BDNF), a protein involved in neuroplasticity, learning, and memory. The study was done with cyclists.

SELECTED SOURCES “Fasting for 20 h does not affect exercise-induced increases in circulating BDNF in humans” by T.D. Gibbons et al., Journal of Physiology, 1/11/23 • “Six minutes of high-intensity exercise could delay the onset of Alzheimer’s disease,” The Physiological Society, 1/11/23

Nature’s Answer Chlorophyll Gummies

Nature’s Answer adds Gummies to their popular chlorophyll line of products. These refreshing peppermint gummies supply 50 mg chlorophyll per serving.* Chlorophyll promotes cleansing and detoxification, and acts as an internal deodorizer.* These vegan gummies, sourced from clean alfalfa, also support fresh breath.*

Solgar Weight Management Probiotic with Capsimax

This scientifically formulated probiotic supports metabolism, energy, and advanced digestive relief.* Capsimax stomach-friendly capsicum extract is included to help kick start your body’s natural metabolism.* It also supplies 6 clinically studied probiotic strains to provide relief from bloating and abdominal discomfort, plus immune support.

Amazing Nutrition Quercetin Berberine

This potent blend supplies the antioxidant benefits of berberine, boosted by the addition of quercetin flavonoid. The combination supports cardiovascular and gastrointestinal function, plus it promotes healthy immune system function and glucose metabolism.* It may also support healthy weight management.*

Eat to Heal Real Food Bar

Formulated with ingredients the earth provides, these never baked real food bars are made with just 4-5 ingredients. Each plant-based bar is organic, vegan, and nutrient dense. These bars are made without any added sugars, gluten or soy, so they are paleo friendly.

Bodybio Gut+ Prebiotic + Postbiotic

This unique combination to formula combines cutting-edge prebiotics and postbiotics to balance your microbiome and nourish your gut.* Designed to be your all-in-one gut health solution, it features PreforPro, a next-generation prebiotic shown to reduce unwanted bacteria in the gut, plus tributyrin, a time-released butyrate postbiotic.* Once daily formula.

Mason Natural Marine Collagen Effervescent

Try this new great tasting way to promote the production of collagen peptides that also acts as an antioxidant to prevent the damage of free radicals and inflammation of skin cells.* Each effervescent tablet is boosted with the benefits of matcha green tea, turmeric, and biotin.* Natural peach mango flavor.

Attitude Bathroom Cleaner Citrus Zest

This hard-working cleaner is both natural and efficient. The streak-free cleaner is tough on limescale and designed to efficiently eliminate soap scum and grime on surfaces like tiles, shower curtains, countertops, and toilet bowls. The PETA Certified vegan cleaner has a natural scent, so your bathroom will smell fresh.

Smuthe Digestivehealth Drink Boost

This tasteless powder boost is made with DigeZyme enzyme blend and LactoSport probiotic. It is formulated to help break down fat, carbohydrates, fiber, protein, and lactose dairy sugar.* It can help improve digestive function and support immune function.* Add to any cool or cold food or beverages.

Alteya Organics Liquid Soap, Lavender & Aloe

This certified organic, multi-purpose liquid soap is formulated with natural and organic plant-based ingredients. It is delicately scented with pure aromatic essential oils. This mild formula gently cleanses skin without over-drying, leaving skin clean, soft, and comfortable. Perfect for all skin types.

Biosolis After Sun Milk

Refresh and soothe skin after a day in the sun. This face and body formula relaxes and calms your skin. Made with hydrating and protective aloe vera, with regenerating and revitalizing calendula and sunflower oils, this smooth feeling milk offers optimal comfort to skin that has been exposed to sun and salt.

Koala Eco Natural Multi-Purpose Cleaner

Powerful and deep-cleaning, this cleaner washes and deodorizes surfaces with a unique blend of plant-based ingredients. Natural Australian essential oils impart the freshness of lemon myrtle and citrusy mandarin without artificial fragrance or harsh chemicals. Packaged in a recycled and recyclable plastic bottle.

Flo Eco-Applicator Organic Tampons

Stay protected with organic, hypoallergenic, and biodegradable cotton tampons, encased in 100% recyclable, 95% plant-based applicators. These tampons contain no synthetic fibres, chemical residues, dyes, pesticides, chlorine bleach, or fragrances. Includes both regular and super absorbency in each container.

Mad Hippie Cream Cleanser

Cleanse without stripping the skin of its natural oils with this luxurious creamy cleanser. This mildly acidic, oil-based and antioxidant boosted formula washes away dirt and impurities, leaving skin soft, and smooth. It contains 13 active ingredients, including jojoba oil, macadamia oil, green tea, and orchid extract.

Primal Life Organics

Powdered Mineral

Toothpaste, Polished Peppermint

Get fresh breath and cleaner, stronger teeth with this effective tooth powder. It’s formulated with cleansing, mineral-rich bentonite, kaolin, French green clays, and hydroxyapatite to clean, whiten, and remineralize your teeth, so they are stronger.

Sprout Living Colorfuel Beauty Adaptogenic Drink Mix

This vegan drink mix is loaded with collagen-boosting and rejuvenating superfoods and adaptogens.*

Support skin, hair and nail health with rosehips, bamboo silica, and biotin.* Boost antioxidant status with cranberry, raspberry, goji, and acerola.* The refreshing, slightly sweet and fruit blend mixes well with water, teas, and smoothies.

RenewLife Period Partner

Take back that time of the month with a science-backed blend of cycle-balancing herbs, magnesium, vitamin B6, and L-theanine. This formula helps relieve occasional PMS symptoms like bloating, mood swings, and irritability.* The herbs support healthy hormone balance and a healthy menstrual cycle.*

Healthy GUT, POWERFUL MIND.

RidgeCrest Herbals is excited to introduce Intelligut™, a unique product that includes probiotics for gut health and nootropic herbs for brain health, providing these closely-related systems with the support needed to work together better.

*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.

for

vibrant

Bowls

flavor in one container

Colorful, tasty, and fun: When meals are served in bowls, they’re a feast to behold!

Creamy White Bean, Artichoke, and Kale Soup

Wok-Seared Curried Fried Rice

From On the Curry Trail by Raghavan Iyer ($30, Workman Publishing Company, 2023)

From

Healthy Meal

Prep by Lisa Bryan ($32.50, Clarkson/Potter Publishers, 2022)

2 Tbsp extra-virgin olive oil

1 medium yellow onion, diced

2 celery ribs, diced

2 medium carrots, diced

4 cloves garlic, minced

½ tsp dried thyme

½ tsp dried oregano

¼ tsp crushed red pepper flakes, or more to taste

5 c low-sodium vegetable broth

2 (15.5 oz) cans white beans, such as cannellini, great northern, or navy, drained and rinsed

1 tsp kosher salt

½ tsp freshly ground black pepper

1 (14 oz) can artichoke hearts, drained and roughly chopped

3 c packed roughly chopped kale leaves (from about 1 bunch)

3 Tbsp lemon juice (from about 1 lemon)

2 Tbsp roughly chopped fresh parsley

Grated Parmesan, for garnish (optional)

1. In a large pot, heat oil over medium heat. Add onion, celery, and carrots and stir for 4 to 5 minutes, until softened. Add garlic, thyme, oregano, and red pepper flakes and stir for an additional 30 seconds.

2. Pour in broth and add white beans, salt, and pepper. Bring soup to a boil. Add a few ladles of soup to a blender or food processor and, using caution, blend until creamy, and then pour it back into the pot. You can also use an immersion blender to blend some soup until creamy.

3. Add artichoke hearts and kale. Stir together for a couple of minutes, until kale is slightly wilted. Stir in lemon juice and parsley. Taste for seasoning and add any additional salt and pepper. If you’d like, garnish with fresh Parmesan before serving.

Kitchen Note: While this soup is considered creamy, you can actually make it as brothy or as creamy as you’d like. A simple mirepoix base is layered with garlic, dried herbs, and a touch of crushed red pepper flakes. After the beans have simmered, take a few ladles out and blend them up, for a naturally creamy base. Blend up a bit more for a creamier base. As this soup sits in the fridge, it will thicken up a bit from all the starch in the white beans. You can always add a splash of water or broth to thin it before reheating. Store in an airtight container in the fridge for 4 to 5 days, or in the freezer for up to 3 months.

Per serving (without Parmesan cheese): 688 Calories, 44 g Protein, 119 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 32 g Fiber, 7 g Total fat (1 g sat), 639 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, K, Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, ★★★ Vitamin A, C, ★★ Vitamin B2 (riboflavin), ★ Vitamin B3 (niacin), E

2 Tbsp canola oil

1 Tbsp finely chopped fresh ginger

2 large scallions, trimmed, white bulbs and green tops thinly sliced (keep them separate)

½ c shredded cabbage

½ c fresh or frozen sweet corn kernels

½ c frozen green peas

¼ c thinly sliced green or yellow beans

1 large carrot, peeled, trimmed, and thinly sliced into coins 1 serrano chili, stem discarded, finely chopped (do not discard seeds)

3 c cooked and cooled long-grain white rice*

2 tsp Madras Curry Powder (recipe follows) or store-bought curry powder**

½ tsp coarse sea salt

¼ c low-sodium soy sauce

2 Tbsp Chinese rice wine vinegar

1 tsp toasted sesame oil

2 Tbsp finely chopped fresh cilantro

*The key to a perfect fried rice is, of course, the rice. If your rice is a starchy variety, chilling it will cool the starch and prevent it from becoming too gummy. Chilling also helps the rice separate into single grains.

**You can buy store-bought curry powder or make your own. If you wish to make your own, The Mother Blend (Madras Curry Powder) recipe follows.

1. Preheat a wok or a large skillet over medium-high heat. Add canola oil, which should shimmer immediately in hot pan. Add ginger and sliced white scallion bulb. Stir-fry until ginger is light brown and fragrant, about 1 minute.

2. Toss in cabbage, corn, peas, beans, carrot, and chili. Continue stir-frying medley to cook vegetables until they are crisp-tender, 3 to 5 minutes.

3. Add cooled rice (if it is in clumps, break them up to separate grains) along with curry powder and salt. Once rice starts to warm up, curry powder will cook as well, 2 to 4 minutes.

4. Pour in soy sauce, vinegar, and sesame oil and continue to stirfry rice. Once rice is completely hot, 3 to 5 minutes, stir in cilantro along with green scallion tops and serve.

Kitchen Note: A scrambled egg, cooked in the oil before all the ingredients get added, is usually the norm in China. Here the recipe is vegan-friendly. If you do the egg step, once the oil is hot and before adding the ginger, quickly break open a large egg in a separate bowl. Lightly beat it. Add it to the oil. It will instantly flare up and cook, 1 to 2 minutes. Lift the egg out of the oil, and transfer it to a cutting board. Once cool, chop it up into smaller pieces or strips and add it to the fried rice before serving.

Per serving: 438 Calories, 9 g Protein, 85 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 6 g Total fat (1 g sat), 400 mg Sodium, ★★ Vitamin K, Phosphorus, ★ Vitamin A, B1 (thiamine), B3 (niacin), B6, C, Folate, Magnesium, Zinc

The Mother Blend (Madras Curry Powder)

From On the Curry Trail by Raghavan Iyer ($30, Workman Publishing Company, 2023)

2 Tbsp coriander seeds*

1 Tbsp cumin seeds

2 tsp fenugreek seeds

1 tsp fennel seeds

1 tsp black or yellow mustard seeds

1 tsp black peppercorns

½ tsp whole cloves

1 tsp cardamom seeds**

8-10 dried red chilis, stems discarded

2 sticks cinnamon, broken up into smaller pieces

1 Tbsp ground turmeric

1 tsp ground ginger

½ tsp freshly grated nutmeg

1. Pile all ingredients except turmeric, ginger, and nutmeg in a spice grinder (or a clean coffee grinder). You may have to grind the whole spices in batches if your grinder is unable to accommodate that voluminous pile in one swoop. Grind ingredients to consistency of finely ground black pepper, tapping lid to release any of the intoxicating blend back into grinder’s cavity.

2. Transfer to a medium bowl. Repeat with remaining whole spices.

3. Stir in turmeric, ginger, and nutmeg.

4. Store in an airtight jar (preferably glass) in your cool, dry pantry, away from sunlight. This blend will keep for up to 6 months.

*Coriander is a key ingredient in curry powders, so it’s highly recommended that you buy it in its seed form.

**To get the cardamom seeds from a pod, pry open the pod with your fingers. You can also whack at the pod to loosen it by using the broadside of a knife. Remove the black seeds from within and discard the skin and the small vein that holds them together. Pods vary in size, but 10 to 12 pods yields approximately a whole teaspoonful of seeds.

Mixed-Potato Quinoa Stew

From The Vegan Week by Gena Hamshaw ($26, Ten Speed Press, 2022)

2 Tbsp avocado oil

1 large red onion, chopped

1 orange or yellow bell pepper, chopped

1 red bell pepper, chopped

2 yellow chilis, 1 habanero chili, or 2 jalapeño chilis, seeded and chopped

2 cloves garlic, minced

1 tsp ground cumin

1 tsp smoked paprika

½ tsp ground turmeric

½ c quinoa, any color

2 lb assorted potatoes*, scrubbed and cut into 1-inch cubes

6 c low-sodium vegetable broth

1 tsp kosher salt

1 small bunch collard greens or other leafy greens of choice, stemmed and chopped

Small pinch of crushed red pepper flakes, plus more as needed

1. Heat oil in a large, heavy pot over medium heat. Add onion, orange bell pepper, red bell pepper, and chilis. Cook, stirring frequently, until onion is translucent and peppers soften, 5 to 7 minutes. Stir in garlic and cook, stirring constantly, until garlic is fragrant, about 1 minute. Add cumin, paprika, and turmeric. Stir until spices become aromatic, 1 minute more.

2. Place quinoa in a fine-mesh sieve and rinse under cold running water for about 30 seconds. Add quinoa and potatoes to pot, followed by broth and salt. Bring to a boil. Turn heat to low, cover, and simmer until all potatoes are very tender and quinoa has thickened stew, about 20 minutes.

3. Add collards to pot and stir to combine. Re-cover and simmer until collards are tender, about 10 minutes more. Taste and add red pepper flakes (if desired) and additional salt as needed.

4. Serve right away or meal prep for the week by transferring stew to a single airtight container or portioning it into individual containers. Store in fridge for up to 5 days or in freezer for up to 6 weeks.

*This recipe is delicious with any mixture of potatoes. Try Yukon gold potatoes or new potatoes. Purple fingerlings or sweet potatoes will work in the recipe, but they’ll turn the entire stew a swampy color—let the cook beware!

Kitchen Note: There isn’t a lot of quinoa here, but the small amount present adds texture and thickens the broth.

Per serving: 242 Calories, 6 g Protein, 42 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 6 g Fiber, 6 g Total fat (1 g sat), 438 mg Sodium, ★★★★★ Vitamin B6, C, ★★ Vitamin K, Folate, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Potassium, Zinc

© ASHLEY MCLAUGHLIN

BY SALLY KARLOVITZ, CN

keeping an eye on vision health

If you think vision is something you just need to worry about when you get older, think again. It is true that age-related macular degeneration (AMD) and cataracts are common in aging adults. However, excessive screen time is causing eyes to age faster in a younger population.

Aging Eyes

AMD is one of the leading causes of blindness and visual impairment among millions of older Americans. Now we are also seeing retinal damage and eye strain in younger adults as a result of constant exposure to blue light from computers, phones, tablets, and TVs. While some blue light can be good, the amount of time people spend close to screens is cause for concern. Studies suggest that continued exposure to blue light over time can damage retinal cells and may increase the risk of developing AMD.

Lutein and zeaxanthin are natural carotenoids found in green leafy vegetables like spinach and kale. In nature, lutein and zeaxanthin protect a plant from damaging UV rays by absorbing excess light energy from the sun. In humans, these compounds are concentrated in the macula of eyes and are believed

to act similarly, protecting the eyes by helping to filter harmful blue light. Studies suggest that people who supplement with lutein have a 57 percent lower risk of macular degeneration than those who don’t. The herb bilberry also has benefits for eye health, with studies showing that the extract of this herb can help enhance your eyes’ ability to focus, combat visual fatigue, and support night vision.

Dry Eyes

Millions of Americas suffer from dry eyes, which occur when tears in the eyes are not able to provide adequate lubrication. This can happen due to not producing enough tears, producing tears with an imbalanced composition, or from rapid tear evaporation. Rapid tear evaporation has become a common cause due to blinking less often, which happens while reading or working at a computer. One novel remedy for dry eyes is hyaluronic acid, commonly used as a moisturizer for skin. Since hyaluronic acid is excellent at attracting and retaining moisture, it’s often used to treat dry eye. Research suggests it can be used orally, or in eyedrop form, to help reduce the symptoms of dry eyes. ●

Bio Nutrition

Eye Wellness with Zeaxanthin

Supports eye and vision health.* May assist with common eye maladies due to aging and other health factors.*

With lutein, zeaxanthin, bilberry, zinc, and other support nutrients.

Paragon Plus™

Hyaluronic Acid Extra

Support complex for joint and skin health.*

With hyaluronic acid to help retain moisture in tissues.*

Plus MSM, a source of organic sulfur that may support joint flexibility and skin health.*

BY MARY ANN O’DELL, MS, RD

adrenal boost: support for stress

I think it’s safe to say that stress affects every one of us. Stress in all forms, plus overuse of stimulants like caffeine, can overwork your adrenal glands. These two little glands are vital to helping your body deal with stress.

Your adrenal glands react to stress by releasing cortisol, the stress hormone, into your 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. Given the essential functions of these glands, it is important to fight adrenal exhaustion and support them nutritionally. Here’s how you can do that:

Reduce Stress. Seek ways to reduce stress in your life and slow the cascade of negative reactions in your body. Try deep breathing, yoga, or walking outside for a few minutes to help ease stress.

Utilize Essential Nutrients. B vitamins are important when the body is under stress, supporting nerve and adrenal function. These nutrients are water soluble and tend to be used up quickly when the body is under stress, so they may need to be replenished often. Pantothenic acid, also known as vitamin B5, is critical to the manufacture of sex- and stress-related hormones produced in the adrenal glands.

Add Adaptogens. Rhodiola, schisandra berry, and ashwagandha are popular adaptogens, herbs that help to balance the body’s stress response. Along with stress reduction, these herbs help to support and replenish your adrenal glands, and keep your energy at an optimum level. ●

Bluebonnet

Targeted Choice Adrenal Support

Stress and energy management

whole food-based formula.*

To support overall adrenal health.*

With key nutrients and adaptogen herbs.

Earth Origins

Whole Food B-Complex

Caps

Supports energy and brain health.*

B vitamins support nerves, skin and metabolism.*

Food grown B vitamins with additional whole food vegetables.

lower your colorectal cancer risk

Colon cancer generally starts as tiny growths, called polyps, along the lining of the large intestine. These polyps, over a period of ten years of slow growth and change, can morph into cancer. Colonoscopies generally aim to find and remove colon polyps to block cancer development.

Back to basics

A magic bullet to prevent or cure colon cancer doesn’t exist, but science has made major headway in learning what works to lessen your risk. Many of the same diet and lifestyle recommendations that promote overall health align with minimizing your risk of colon cancer:

✔ Eat less red meat

✔ Include fish in your diet

✔ Focus on a variety of colorful fruits and vegetables

✔ Maintain a healthy body weight

✔ Exercise regularly

✔ Don’t use tobacco

✔ Limit alcohol and sugar intake

Garlic

The potential of garlic as a cancer fighter has been known since ancient times. This pungent herb fights cancer at several sites of the body, including the colon. A review of numerous studies of garlic intake determined that a diet rich in garlic correlates to a much lower chance of developing polyps— and thus a lower overall risk of colon cancer. Garlic is a great addition to many dishes, although some people might experience heartburn after indulging in it. And for those with a sensitive nose, it’s good to know that odor-controlled garlic supplements are available.

Probiotics

The friendly bacteria in probiotics continue to rack up health benefits, including for a lower risk of colon cancer. Probiotics (as well as prebiotics) alter acidity in the colon toward a level less favorable to cancer development.

Since probiotics also encourage regular bowel movements, these supplements lower cancer risk by sweeping out carcinogens that might be present in waste matter so they aren’t in contact with the lower intestine, where they could otherwise trigger cancerous changes. ●

Victoria Dolby Toews, MPH, is a journalist specializing in evidence-based, integrative medicine. She received her Master of Public Health from OHSU-PSU School of Public Health. She is the author or co-author of numerous books.

SELECTED SOURCES “Allicin in digestive system cancer: From biological effects to clinical treatment” by Y. Zhou et al., 6/13/22; “Herb and spices in colorectal cancer prevention and treatment: A narrative review” by S. Hossain et al., 6/30/22, Frontiers in Pharmacology • “Functional foods in the prevention of colorectal cancer” by S. Bonala et al., Critical Reviews in Oncogenesis, 2020 • “The microbiome and its potential as a cancer preventive intervention” by S.J. Bultman, Seminars in Oncology, 9/8/15 • “Probiotics as multifaceted oral vaccines again colon cancer: A review” by S. Singh et al., Frontiers in Immunology, 10/3/22 • “Role of lactobacillus strains in the management of colorectal cancer: An overview of recent advances” by E. Ghorbani et al., Nutrition, 11–12/22

welcome spring!

Holiday traditions are important, but sometimes a new twist in taste and color can be a welcome addition. These seasonal, tasty side dishes feature traditional spring holiday ingredients to brighten your feast!

15 min prep time serves 4

Asparagus with Asiago

From the Taste for Life test kitchen

2 Tbsp olive oil

1–2 cloves garlic, chopped

1½ lbs asparagus, trimmed and chopped

¹⁄³ c shredded Asiago cheese

1. Heat olive oil in a sauté pan with a clear lid over medium heat. Add garlic and sauté for 30 seconds.

2. Stir in asparagus and increase heat to medium-high.

3. Add 2 tablespoons water, cover, and steam one minute, or until asparagus is bright green and just tender.

4. Remove from heat, stir once more and then sprinkle Asiago over the top.

5. Replace the lid to melt the cheese and keep dish warm until serving.

Kitchen Note: To make this dish extra-special, sauté ¹⁄³ cup fresh breadcrumbs of your choice with a tablespoon of olive oil until they’re golden brown and crispy. Mix into the asparagus just before step 5.

Per serving: 115 Calories, 5 g Protein, 5 g Carbohydrates, .5 g Fiber, 9 g Total fat, 140 mg Sodium, ★★★★★ Vitamin C, ★★★★ Vitamin A, ★ Folate

Fruit Salad with HoneyLime Dressing

From the Taste for Life test kitchen

⅛ c fresh lime juice

⅛ c pure honey

1 tsp vanilla extract

2 c halved, hulled fresh strawberries

20 min prep time serves 6

Spinach and Roasted Carrot Salad with Goat Cheese and Walnuts

From the Taste for Life test kitchen

1 lb whole carrots

1 Tbsp avocado oil

½ c chopped walnuts

2 c diced peeled, cored pineapple

2 c seedless red or green grapes

2 kiwi fruits, peeled and chopped

1. Whisk together lime juice, honey, and vanilla extract in a small bowl until well blended.

2. Combine fruit in a large bowl. Add dressing and gently toss.

3. Let stand for 10 minutes to allow flavors to blend. Serve.

Per serving: 117 Calories, 1 g Protein, 30 g Carbohydrates, 3 g Fiber, 3 mg Sodium, ★★★★★ Vitamin C, ★ Vitamin B6, K

3 Tbsp extra-virgin olive oil

3 Tbsp apple cider vinegar

1 tsp pure honey

1½ tsp Dijon mustard

1 small shallot, thinly sliced

6 oz baby spinach

¼ c chopped fresh chives

4 oz soft plain goat cheese, crumbled

40 min prep time serves 6

1. Place a baking sheet in the oven. Preheat oven to 425°.

2. Peel carrots and then halve lengthwise. Cut into 2½x½-inch strips. Toss with avocado oil. Spread carrots on hot pan and roast until lightly brown and tender, approximately 13 to 15 minutes.

3. While carrots are roasting, toast walnuts in a small, dry skillet over medium-high heat. Stir frequently, until walnuts are toasted, about 5 minutes. Set walnuts aside to cool.

4. Whisk extra-virgin olive oil, vinegar, honey, mustard, and shallot together in a small bowl.

5. In a large bowl, toss spinach, roasted carrots, chives, and dressing. Divide mixture among 6 plates. Top each plate with equal amounts of toasted walnuts and goat cheese. Serve.

Per serving: 196 Calories, 6 g Protein, 11 g Carbohydrates, 3 g Fiber, 15 g Total fat (4 g sat), 177 mg Sodium, ★★★★★ Vitamin A, K, ★★ Vitamin B6, Folate, ★ Vitamin B2 (riboflavin), C, D, E, Magnesium, Phosphorus, Potassium

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BY LISA FABIAN

simple suppers

fast food for the family

With how busy most of us are these days, getting dinner on the table can be a challenge. Try these tips to help make meal preparation easier and more enjoyable.

• Start food prep for the week after your grocery run. Wash and chop fruits and veggies for the week’s recipes and meals. Store them in sealable containers in the fridge.

• Pasta dishes come together quickly when the pasta is already cooked. Toss 16 ounces of cooked pasta with olive oil, and store in the refrigerator up to four days. When you’re ready to use the pasta, combine it with your favorite sauce, veggies, and protein.

• Make more than you need. Double recipes to get extra servings that can then become handy lunches or another dinner to reheat during the week.

• Roast a large chicken over the weekend. Use leftover meat in soups, tacos, casseroles, and chilis.

• When you’re pressed for time, stick to recipes with shorter prep times. Stay away from those that instruct you to make time-consuming homemade sauces. Save fun and new recipes for the weekend when you have more moments to spare.

Here are two recipes that come together quickly for flavorful weeknight meals. The chicken requires a longer cook time, but it’s easy to prep. ●

Turkey Spinach Patties

From Downshiftology Healthy Meal Prep by Lisa Bryan ($32.50, Clarkson Potter/ Publishers, 2022)

1 lb ground turkey

2 c loosely packed baby spinach, roughly chopped

3 green onions (white and green parts), thinly sliced

3 garlic cloves, minced

1 Tbsp finely chopped fresh oregano*

1 tsp kosher salt**

½ tsp freshly ground black pepper

3 Tbsp olive oil

20 min prep time serves 4

1. In a medium bowl, combine turkey, spinach, green onions, garlic, oregano, salt, and pepper. Use your hands to mix everything together. Divide mixture evenly and form 4 large patties.

2. In a large skillet over medium heat, heat oil. Cook patties for approximately 5 minutes per side, or until golden brown and cooked through.

Kitchen Note: Plan ahead and make a double batch. Store in an airtight container in the fridge for 3 to 4 days, or in the freezer for up to 3 months. To reheat: Preheat the oven to 350° and reheat for 4 to 5 minutes, until warmed through. You can also reheat the patties in the microwave for 1 to 2 minutes. *You may substitute 1 tsp dried oregano. **You may substitute ½ tsp table salt.

SOURCE “10 ways busy parents get dinner on the table—fast!” by Beth Chaikin, www.FoodNetwork.com, 2023

Lemon Oregano Roasted Chicken Legs and Potatoes

From Downshiftology Healthy Meal Prep by Lisa Bryan ($32.50, Clarkson Potter/Publishers, 2022)

4 whole chicken legs (thighs plus drumsticks)

2 lemons, divided

¼ c extra-virgin olive oil

5 garlic cloves, minced

2 tsp dried oregano

1 tsp kosher salt

½ tsp freshly ground black pepper

2 lb new potatoes, diced into 1-inch pieces

1. Preheat oven to 400°. Pat chicken dry with a paper towel and set aside.

2. In a small bowl, zest and juice 1 of the lemons. You should have about 1 tablespoon of zest and 3 tablespoons of juice. Add oil, garlic, oregano, salt, and pepper and stir together.

3. Place diced potatoes in a 13x9-inch

casserole dish. Drizzle with half of lemonoil mixture and then toss to combine.

4. Arrange chicken on top, drizzle with remaining lemon oil mixture, and use your fingers or a brush to make sure chicken is well coated. Thinly slice remaining lemon and place slices on top. Roast chicken for 50 to 60 minutes, basting every 15 minutes with pan drippings, until golden brown and an instant-read thermometer inserted into thigh reads 170° to 175° and potatoes are tender. If top of chicken is browning too quickly, cover pan loosely with aluminum foil.

Kitchen Note: Whole chicken legs are usually cheaper than smaller, individual cuts because there’s less butchering involved. Hearty appetites love this cut! The chicken in this recipe gets crispy

60 min prep time serves 4

on top, the potatoes get buttery soft, and together they make for one winner of a meal. Store both the chicken and potatoes together in an airtight container in the fridge for 3 to 4 days, or in the freezer for up to 3 months. To reheat:

If frozen, thaw in the fridge overnight. Reheat in a 350° oven for about 10 minutes, or in the microwave for 2 to 3 minutes, until warmed through. While chicken is safe to eat at 165°, chicken legs (which contain more connective tissue) are most tender when they’re cooked to a slightly higher internal temperature. But that’s perfect as it gives the potatoes enough time to cook.

Per serving: 720 Calories, 37 g Protein, 41 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 46 g Total fat (11 g sat), 780 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, Phosphorus, ★★★★ Vitamin C, ★★★ Potassium, Zinc, ★★ Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, ★ Vitamin E, K, Folate, Iron

Living with IBS

Learn more about this common disorder

A breakdown in communication between the brain and the gastrointestinal system may be a cause of irritable bowel syndrome (IBS), a chronic condition that affects the functioning of the large and small intestines. IBS has no cure, but the condition is not life-threatening. Symptom management can involve lifestyle changes, stress reduction, and diet adjustments.

Tricky foods

IBS sufferers can get relief from avoiding foods that can trigger intestinal distress. Foods affect different people differently. If you’re not sure what your triggers are, try writing down what you eat so you can pinpoint the cause of a flare-up. Some people find relief through the low-FODMAP diet, which eliminates certain carbohydrates that can be irritating. A nutritionist or dietitian with IBS experience can help sort through all this. Some common triggers include

• Beans

• Caffeine

• Carbonated drinks

• Cruciferous vegetables like broccoli and Brussels sprouts

• High-fructose fruits like apples, pears, and dried fruits

• Milk

• Nutritional and weight-loss supplements

• Processed foods containing high-fructose corn syrup

• Red peppers and green onions

• Red wine

• Sugar-free chewing gum

• Wheat

Powerful probiotics

Some supplements have been shown to be helpful. Scientists are studying probiotics as a treatment for IBS and other GI disorders with similar symptoms, as an imbalance in the gut microbiota could be a cause of symptoms brought on by IBS. For instance, a 2019 study of patients with celiac disease who had IBS-type symptoms despite

following a gluten-free diet found that those given probiotics for six weeks had a significant decrease in symptoms compared to the placebo group.

Pair with prebiotics

A scientific review suggested that combining probiotic and prebiotic supplementation with the lowFODMAP diet could have promise for management of IBS. While both treatments have been effective for some people with the condition, the probiotics and prebiotics would serve to counter the drop in Bifidobacteria caused by the lowFODMAP diet.

Peppermint packs a punch

Scientists analyzed 12 randomized studies including 835 patients to determine the effect of peppermint oil as a treatment of IBS. They found that peppermint oil is safe and effective in treating pain and other symptoms in adults with IBS. ●

SELECTED SOURCES “Altered gastrointestinal microbiota in irritable bowel syndrome and its modification by diet: Probiotics, prebiotics and the low FODMAP diet” by Heidi M. Staudacher and Kevin Whelan, Proceedings of the Nutrition Society, 2/24/16

• “Clinical and microbiological effect of a multispecies probiotic supplementation in celiac patients with persistent IBS-type symptoms: A randomized, double-blind, placebo-controlled, multicenter trial” by R. Francavilla et al., Journal of Clinical Gastroenterology, 3/19 • “The impact of peppermint oil on the irritable bowel syndrome: A meta-analysis of the pooled clinical data” by N. Alammar et al., BMC Complementary Alternative Medicine and Therapies, 2019 • “Understanding the 4 types of irritable bowel syndrome: IBSC, IBS-D, IBS-M/A and IBS-U,” www.Medicine.com, 2/5/21

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

ave not been evaluated by the Food & Dr ug Administr ation. These produc ts are not intended to diagevent any disease. This infor mation is presented as gener al infor mation and is not meant to repl ace se per sons and circumstances can var y, self treatment may not be r ight for you Consult a qualified er for advice per taining to any par ticul ar per son or case or before beginning any new exercise, diet, or supplementation progr am Use produc ts only per l abel direc tion

*These statements have not been evaluated by the Food & Drug Administr ation These products are not intended to diagnose, treat, cure, or prevent any disease This information is presented as gener al information and is not meant to replace medical advice Because persons and circumstances can var y, self treatment may not be right for you Consult a qualified health care pr actitioner for advice per taining to any par ticular person or case or before beginning any new exercise, diet, or supplementation progr am Use products only per label direction