JUNE 2022
strawberry •B enefits of protein •W hy you need vitamin C
jam
•B lood pressure support
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[ healthy pick ]
cantaloupe The perfect summer fruit, cantaloupe is a juicy, semisweet treat that will keep you cool in the heat. The type of cantaloupe typically eaten in the US is a muskmelon; it’s related cucumbers, squashes, and other melons.
Despite being low in calories—one cup of fresh, chopped cantaloupe has just 54 calories—this refreshing fruit is packed with fiber, and it has important electrolytes, like potassium, that help keep you hydrated (just don’t eat too much because excess potassium isn’t good for the body). The antioxidants in cantaloupe may help fight inflammation and reduce the risk of developing chronic diseases like arthritis, heart disease, and Type 2 diabetes. Rich in vitamins A and C, cantaloupe offers skin benefits, boosting collagen production and helping to protect your skin from the sun’s harmful
rays. Cantaloupe is also a good source of lutein and zeaxanthin that support healthy vision. Unripe cantaloupes can be left on the counter to ripen; ripe ones should be refrigerated. Cantaloupe makes a tasty snack when eaten raw, either on its own or as part of a mixed fruit salad. It can also be juiced, blended into smoothies, or added to summer soups and salads. ● SELECTED SOURCES “Health benefits of cantaloupe,” www.WebMD.com, 8/26/20 • “Melons: Cantaloupe, muskmelon, honeydew, crenshaw, casaba, etc.,” Oregon State University, https://horticulture.oregonstate.edu • “Melons pack a nutritional punch,” www.MayoClinicHealthSystem.org, 8/28/16
Cool down with a cantaloupe-lime frozen pop! visit TasteforLife.com/melonpops
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strawberries Celebrate summer with these fruit-filled recipes.
© AMERICA’S TEST KITCHEN
17 24 [ june contents ] 5 market gourmet Basic Crêpes
6 health front Mediterranean diet linked to healthier pregnancy • Colorful produce may preserve men’s memory • More
25
12 strawberries Wilted Spinach Salad with Strawberries, Goat Cheese, and Almonds • Strawberry Gazpacho • Three-Ingredient Strawberry Jam • Strawberry-Almond Overnight Refrigerator Oats
17 pros of protein Protein helps build muscle, keep weight in check, and more.
18 quick tips Natural strategies to keep the bugs at bay.
20 smart supplements Nutrients to ease pain and inflammation.
22 sun safety Protect your skin from the sun’s harmful rays.
24 C’s the day Consider vitamin C for heart health, stress support, and more.
25 under pressure Tips to help you manage blood pressure, naturally.
26 cook-at-home The best low-carb sandwich options.
28 healthy family Ways to support men’s longevity and well-being.
Products advertised or mentioned in this magazine may not be available in all locations.
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[ note to shoppers ]
All that June brings The month of dads, grads, and beautiful brides, June marks the official beginning of summer, the favorite season of swimmers, gardeners, and lovers of warmth. It’s also National Men’s Health Month, which we celebrate by offering tips for well-being for the men in our families (page 28). Blood pressure is an important consideration for Dad’s—and the whole family’s—health; turn to page 25 for lifestyle and nutrient suggestions to help control it before it becomes a critical medical issue. If joint inflammation and pain are a problem, look to page 20 for natural help. Getting outside now means being more active, and your body may need better fuel for vigorous exercise. “Pros of Protein” on page 17 discusses the good things protein does and where to get it in foods and protein powders. Vitamin C is another nutrient that provides many benefits to the body, including immune-system support, stress relief, collagen formation, and help for the respiratory and cardiovascular systems. If you think you aren’t getting enough C, we offer foods that can boost your levels and what to look for in a supplement (page 24). Also on the outdoor front, it’s important to protect yourself and your loved ones from creepy-crawly and flying insects that are hoping to bite (page 18) and from the harmful effects of the sun’s rays (page 22). Picnic season is here again at last, and you’ll want to try healthy, low-carb wraps (page 26) and recipes that feature the delectable strawberries that burst onto the food scene this month (page 12). If you’ve wanted to try your hand at making crêpes, see page 5; decorating them with fresh berries adds beauty and vitamin C. Hope your June is healthy and joyful!
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, 155 Washington Street, 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 JUNE not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 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
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: 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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[ market gourmet ] Basic Crêpes From How to Cook by Darina Allen ($26.99, Kyle Books, 2021)
6 oz plain flour Good pinch of salt 2 tsp powdered sugar 2 large, organic, free-range eggs, plus 1 or 2 egg yolks Scant 16 fl oz whole milk, or for very crisp and light delicate pancakes, milk and water mixed 6-8 Tbsp melted unsalted butter, plus extra for greasing
1. To make batter, put all ingredients except melted butter into a food processor and whizz for a minute or two. Alternatively, sift flour, salt, and sugar into a bowl. Make a well in the center and drop in lightly beaten eggs. With a whisk or wooden spoon, starting in the center, mix eggs and gradually bring in flour. Add milk slowly and beat until batter is covered with bubbles. 2. If time allows, let batter sit in a cold place for an hour or so—longer will do no harm. Just before you cook crêpes, stir in the melted butter. This will make all the difference to the flavor and texture and means you can cook the crêpes without greasing the pan each time. 3. Heat an 8-inch non-stick crêpe pan until very hot. Grease pan lightly with some butter and pour in just enough batter to cover base of pan thinly. A small ladle can be very useful for this. Loosen crêpe around edges, flip over with a spatula, cook for a second or two on other side, and slide off pan on to a plate. Repeat to make additional crêpes. The crêpes may be stacked on top of each other and peeled apart later. The greasing of the pan is only necessary for the first two or three crêpes.
4. Serve each crêpe with your favorite fruit. Cooked crêpes will keep in the fridge for several days. They also freeze perfectly. If they’re to be frozen, it’s probably a good idea to put a disc of baking parchment between each crêpe for extra safety. Per serving (2 crêpes): 277 Calories, 7 g Protein, 27 g Carbohydrates, 5 g Total sugars (1 g Added sugars), 1 g Fiber, 16 g Total fat (9 g sat), 311 mg Sodium, HH Vitamin B12, H Vitamin A, B2 (riboflavin), D, Calcium, Phosphorus
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[ health front ]
NEWS THAT’S GOOD FOR YOU
better diet means safer pregnancy Eating a Mediterranean-style diet while pregnant may help reduce the risk of a severe condition called preeclampsia. The condition includes severe high blood pressure and liver or kidney damage, sometimes leading to death of the mother or the unborn child. The Mediterranean diet is high in fruit and vegetables, legumes, olive oil, nuts, whole grains, and fish. A new study in the Journal of the American Heart Association examined the role of diet in preventing preeclampsia in a racially diverse group of more than 8,500 women with an average age of 25. They found that about 10 percent of the women developed preeclampsia. Obesity and any form of diabetes contributed to higher rates of the condition. The overall risk was about 20 percent lower for women who followed the Mediterranean diet. “Eating healthy foods regularly, including vegetables, fruits, and legumes, is especially important for women during pregnancy,” said researcher Anum S. Minhas, MD. “Their health during pregnancy affects their future cardiovascular health and also impacts their baby’s health.” SOURCE “Following a Mediterranean-style diet during pregnancy may reduce the risk of preeclampsia,” Journal of the American Heart Association, 4/20/22
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frozen produce gets high marks
A new test of more than 360 samples of frozen fruits and vegetables from major brands found no harmful bacteria. Consumer Reports noted that such products have been recalled more than 20 times in recent years due to contamination, but the staff gave the samples high marks this time around. Frozen food sales have increased significantly during the COVID-19 pandemic. Consumer Reports staff tested eight frozen food categories for bacteria that commonly cause foodborne illness: avocado, berries, corn, mangos, peaches, pineapple, spinach, and smoothie mixes. They found the results “reassuring.” SOURCE “Staying safe with frozen fruits and veggies” by Kevin Loria, Consumer Reports via www.WashingtonPost.com, 3/28/22
color us sharp
Eating colorful fruits and vegetables has been linked to a lower risk of memory loss in men. Leafy greens, dark orange and red vegetables, berries, and orange juice appeared to boost thinking and memory skills. Researchers tracked diet and health results from more than 27,000 men with an average age of 51 at the beginning of the 20-year study. Men who ate the most vegetables were 34 percent less likely to develop poor thinking skills than those who ate the least. SOURCE “Orange juice, leafy greens and berries may be tied to decreased memory loss in men,” American Academy of Neurology
JUNE 2022
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Now
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Organic Grapefruit Seed Extract We typically do not eat the seeds and peel of grapefruits, but they are rich in vital flavonoids that help nourish the body. This organic grapefruit seed extract provides a convenient way to get these powerful flavonoids, providing 300 mg grapefruit seed extract per 10 drop liquid serving, or 150 mg per 2 tablet serving.
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Enjoy the night and feel better tomorrow with this histamine digesting enzyme.* Drink HD works with the power of natural Diamine Oxidase (DAO), the enzyme that breaks down histamine in the gut.* It helps neutralize histamine from wine, craft beer, and liquor to defend against common alcohol-histamine reactions, including flushed face, “wine headache,” and digestive distress.*
This triple action formula supports digestive and immune health with pre-, pro-, and postbiotics.* Available in 30 billion CFU or extra strength 100 billion CFU probiotics, plus a prebiotic blend to promote growth of good bacteria, and a postbiotic blend to support Bifidobacteria growth.* All in an easy to swallow capsule!
JUNE 2022
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Hyland’s Naturals
Quicksilver
It’s like zen in a jar. This soothing nondrowsy blend of l-theanine, lemon balm, and chamomile comes in tasty, raspberry-flavored stress relief gummies to help you relax and focus when your day needs some calm.* Vegan and pectin-based premium formula. Gluten free.
For enhanced uptake, this liposomal formula was developed to give a near instantaneous effect.* This product uses small liposomal phospholipids from purified sunflower seed lecithin. Liposomal melatonin may optimize cellular uptake and effectiveness and can be adjusted to a lower or higher dose to meet each individual’s needs.* 1 mg per pump. Gluten free.
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Liposomal Melatonin
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Daily Multi-Fiber An all-natural, better-for-you fiber blend with prebiotics and probiotics for complete digestive health.* Provides soluble and insoluble fibers from psyllium, chia, oat fiber, and Fibersol-2 to relieve constipation.* This combination can help you feel full and benefit your cholesterol and blood sugar levels.* Dissolves quickly in water. Coconut Lime flavor.
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DGL Stomach Soothe Gummies
Get a boost from this natural source of oxygen. The unique combination of P-73 oregano, spruce, and pine is mycellized for maximum absorption. Feel the pick-me-up and warm glow from this powerhouse for energy support and source of molecular oxygen.* Free of chemicals, solvents, and additives.
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Memory Support Syrup A great tasting way to help enhance cognitive function and memory in adults.* This herbal formula is made with 6 brain-boosting herbs, including ginkgo biloba, emblic Indian gooseberry, thyme and coriander, lavender, and licorice. This good-tasting syrup is enhanced by orange and tutti frutti flavors.
Age Defying Renew & Revitalize A one-of-a-kind, youthful cellular energizer and immune boosting product.* This potent blend helps to activate the SIRT1 “Longevity Gene,” promote maximum antioxidant protection, and support detoxification.* Contains CoQ10, PQQ, NAD+, and Resveratrol to boost cellular function and support overall health.* Stimulant free.
JUNE 2022
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BY LISA FABIAN
enjoy the berry best! Are strawberries your favorite berry? They are for many, even though botanically speaking this popular fruit is not a berry (it’s actually a member of the rose family). No matter where the strawberry falls, it’s at its peak this time of year. Herald the summer months with these bright, fresh, and fruit-filled recipes.
© AMERICA’S TEST KITCHEN
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Wilted Spinach Salad with Strawberries, Goat Cheese, and Almonds
35 min prep time serves 4
From The Complete Salad Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2021)
1K oz goat cheese or feta, crumbled (L c) N c extra-virgin olive oil 1 (3-inch) strip grapefruit zest plus 1K Tbsp juice 1 shallot, minced 2 tsp sugar 10 oz curly-leaf spinach, stemmed and torn into bitesize pieces 6 strawberries, hulled and sliced N-inchthick N c sliced almonds or chopped hazelnuts, toasted
1. Place goat cheese on a plate and freeze until slightly firm, about 15 minutes. 2. Heat oil, grapefruit zest, shallot, and sugar in a Dutch oven over medium-low heat until shallot is softened, about 5 minutes. Off heat, discard zest, stir in grapefruit juice, and add spinach. Cover, allowing spinach to steam until just beginning to wilt, about 30 seconds. 3. Transfer spinach mixture to a large bowl. Add strawberries, almonds, and goat cheese. Toss to combine. Season with salt and pepper to taste. Serve. Per serving: 261 Calories, 7 g Protein, 13 g Carbohydrates, 7 g Total sugars (2 g Added sugars), 4 g Fiber, 21 g Total fat (4 g sat), 127 mg Sodium, HHHHH Vitamin K, HHHH Vitamin A, C, HHH Vitamin E, Folate, HH Vitamin B2 (riboflavin), B6, Magnesium, H Calcium, Iron, Phosphorus, Potassium
Kitchen Note: Tender flat-leaf and baby spinach varieties become soft and mushy when tossed with a warm dressing, but heartier curly-leaf spinach stands up to the heat and becomes deliciously tender. Freshness is added by swapping out the sharp vinegar of many wilted spinach salad recipes for fresh grapefruit juice. The goat cheese is briefly frozen to prevent it from melting in the dressing’s heat. If you can, use a red grapefruit for this salad. JUNE 2022
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continued from page 13
Strawberry Gazpacho From Wild Recipes by Emma Sawko ($35, Flammarion, 2020)
6 large very ripe tomatoes, washed and cut into chunks
20 min prep time serves 4
1 large red bell pepper, washed, seeded, and cut into chunks K cucumber, washed and cut into chunks K fennel bulb, washed and chopped 1 small celery stalk, washed and chopped 1 small red onion, peeled and finely chopped 1 garlic clove, peeled and finely chopped Small sprig fresh thyme, washed 1 pinch chili powder 2 Tbsp apple cider vinegar 6 strawberries, washed and chopped Salt To serve: A few basil leaves, washed A few strawberries, washed Edible flowers, washed, optional
1. In a high-speed blender or food processor, process vegetables, garlic, thyme, chili powder, vinegar, and strawberries together until smooth, adding a little water if necessary, as soup should not be too thick. Season with salt. 2. Serve in individual bowls topped with basil leaves, strawberries, and edible flowers, if using. Per serving: 81 Calories, 3 g Protein, 18 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 5 g Fiber, 1 g Total fat (0 g sat), 329 mg Sodium, HHHHH Vitamin C, HHH Vitamin K, HH Vitamin B6, H Vitamin A, B1 (thiamine), B3 (niacin), E, Folate, Magnesium, Phosphorus, Potassium © GRETA RYBUS
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Three-Ingredient Strawberry Jam 25 min prep time
makes ¾ cup
From Half the Sugar All the Love by Jennifer Tyler Lee and Anisha Patel, MD, MSPH ($22.95, Workman Publishing, 2019)
9 oz strawberries, hulled and sliced (about 1K c)
N c unsweetened applesauce 1 Tbsp sugar
1. Stir together strawberries, applesauce, and sugar in a small saucepan. Bring to a simmer over medium-high heat, 1 minute. 2. Reduce heat to medium and continue to cook, stirring occasionally, until most of strawberries break down and mixture thickens, 13 to 15 minutes. 3. Transfer jam to a heatproof airtight container and let cool completely. Kitchen Note: This small-batch strawberry jam comes together quickly and contains very little added sugar. A bit of unsweetened applesauce adds natural sweetness and helps bind the cooked strawberries together into a slightly chunky yet spreadable jam. The jam will keep in a jar or airtight container in the refrigerator for up to 1 week. Per serving (serves 4): 36 Calories, 0 g Protein, 9 g Carbohydrates, 7 g Total sugars (3 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 1 mg Sodium, HHHH Vitamin C
Strawberry-Almond Overnight Refrigerator Oats From the Taste for Life test kitchen
K c your favorite milk
1 Tbsp strawberry jam
prep time
K c rolled oats (not instant)
K tsp vanilla extract
serves 1
K c sliced fresh strawberries
20 min
1 Tbsp sliced almonds
1. Mix all ingredients together in a glass mason jar or a glass dish. 2. Cover jar or dish with a lid, place in the fridge, and let sit overnight. 3. The next morning before serving, stir and enjoy. Per serving (when made with low-fat milk): 338 Calories, 12 g Protein, 55 g Carbohydrates, 21 g Total sugars (10 g Added sugars), 7 g Fiber, 9 g Total fat (2 g sat), 62 mg Sodium, HHHHH Vitamin C, Phosphorus, HHH Vitamin B2 (riboflavin), Magnesium, HH Vitamin B1 (thiamine), B12, Calcium, H Vitamin B6, D, E, Folate, Iron, Potassium
JUNE 2022
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Terry Naturally
Ancient Nutrition
Astaxanthin with CoQ10
SBO Probiotics Gummies
Powerful support for heart health, healthy brain function, and healthy aging.* This unique combination contains astaxanthin carotene for longevity and cognitive function, plus CoQ10 for heart health and energy production inside cells.* Together they combine to support overall optimal health,* in an ultra absorption chewable tablet.
These great tasting Berry flavored gummies supply tough, resilient, soilbased organism probiotics to support healthy immune response and digestion.* These probiotics support healthy gut function and help reduce occasional constipation, gas, and bloating.* No refrigeration needed.
Solgar
BioClarity
This formula helps your body better manage the disruptive symptoms of occasional emotional stress.* It combines two powerful, clinically-studied ingredients KSM-66 Ashwagandha and Affron Saffron to bring you natural stress relief.* This blend helps support a healthy cortisol response and helps maintain a positive mood.*
This plant-based non-nano, mineral zinc oxide sunscreen, is what your body’s been craving. Safeguard your skin against harmful UV rays, blue light, and environmental pollutants. Contains sugarcane squalene for hydration, antioxidants for protection against free radical damage, plus chamomile to calm and soothe skin.
Stress & Anxiety Relief
Badger
Sport Mineral Sunscreen Cream SPF 40 Nourish and protect your skin with this mineral sunscreen cream, ideal for long days in water and sun. The antioxidant-rich, waterless formula with vitamin E leaves skin moisturized and protected. Made with just four simple ingredients, it is Reef-Friendly Certified to protect land and sea.
Biosolis
Sun Milk SPF 30 Organic certified sun protection for the whole family. With an aloe vera base + zinc oxide, this Sun Milk provides high natural protection against UVA/UVB rays. Unscented. Formulated for face and body, for all skin types.
Sunshady SPF 30
As the weather heats up, be sure you are drinking plenty of water, especially while outdoors. To jazz up plain water, try infused water for flavorful refreshment.
Raspberry Mint Infused Water Ingredients: Handful of mint leaves 1 cup raspberries, whole Water Ice
Instructions: Muddle/crush mint at bottom of pitcher. Add remaining ingredients and let it set in fridge for 1 hour to soak in flavor. Serve with ice. Recipe courtesy: shapeyourfutureok.com/
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5/4/22 3:25 PM
BY MARY ANN O’DELL, MS, RDN
pros of
protein Protein plays many roles in the body, including in muscle recovery, immune support, hormone regulation, skin support, and it acts as an energy source. In combination with exercise, protein is an important factor for gaining lean muscle mass and losing weight. Protein is made up of amino acids. The human body needs 20 different amino acids to function properly, nine of which are essential. Essential amino acids are required by the body, but not manufactured in the body, so they must be consumed through the diet. Amino acids can be taken together, or used individually for specific functions, such as mental focus and muscle recovery. There are numerous food sources of protein, including eggs, meat, poultry, and dairy foods. For plant-based options, nuts and seeds, beans and legumes, and algae (like spirulina) are all good sources of protein. When it comes to protein powders, whey and plant-based proteins are the most popular. These offer a convenient way to take in protein in the form of a shake, blended with fruit into a smoothie, and they can even used in baking. While protein intake is good,
BodyHealth
protein should be consumed in moderation, and as part of a balanced diet and exercise program.
Benefits of Protein Appetite Reduction and Satiety. Shifting away from simple carbohydrates—like bread, cereals, and sweets—to more protein-rich foods can help stabilize blood sugar, since proteins are digested slower than carbohydrates. This helps contribute to satiety or feeling satisfied. People who consume adequate protein may end up consuming fewer calories throughout the day. Energy & Performance. Because of the way it is digested in the body, protein can help you to feel more energized throughout the day. Studies have shown that whey and plant-based proteins can enhance athletic performance and improve energy levels. Recovery and Repair. Protein supplies the amino acids needed to support the repair and growth that occurs in muscles after breakdown during exercise. In addition, protein can help with muscle repair after injuries or surgery. Protein is an important part of recovery. ●
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A supplement of eight essential amino acids.
Clean plant protein with just seven ingredients.
Optimized for 99 percent utilization.*
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Amazing taste! Use in shakes, smoothies, or mix into muffins, oatmeal, or pancakes. JUNE 2022
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[ quick tips ]
BY CAMERON HENDRIX
keep bugs away!
DEET has been the go-to insect repellent ingredient for more than half a century. It’s effective against ticks and mosquitoes, but it can sometimes cause unwanted side effects including skin rashes, eye irritation, and headaches. Kids can easily get insect repellent on their hands and into their mouths, which can lead to stomach upset.
Natural protection Although repellents made with herbs and essential oils tend to work for shorter periods of time, they’re a natural alternative to DEET and can be effective for staving off insects. Citronella, cedar, lemongrass, lemoneucalyptus, and rosemary oils work well, with higher concentrations offering better protection. Natural insect repellents are widely available. You can also make your own by adding a few drops of essential oil to a teaspoon of vegetable oil. (Test it on a small area of skin first.) Try these essential oils for DEET-free bug protection: Tea tree is a natural insect repellent. And it can help reduce itching if a bite occurs. Citronella keeps ticks, houseflies, and mosquitoes 18
at bay. It’s often found in repellent candles for outdoor use. Lemon-eucalyptus is effective against mosquitoes. It also deters sandflies, ticks, and midges. Oil of lemon eucalyptus should not be used on children under 3 years of age. Patchouli will help keep mosquitoes away. Basil and thyme are among many other herbal oils that appear to work well. Lavender may help to repel ticks. ● SELECTED SOURCES Aromatherapy by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2009) • “DEET,” National Pesticide Information Center, Oregon State University, www.npic.orst.edu • Naturally Bug-Free: 75 Nontoxic Recipes for Repelling Mosquitoes, Ticks, Fleas, Ants, Moths & Other Pesky Insects by Stephanie L. Tourles ($10.95, Storey Publishing, 2016) • “Researchers compare ‘natural’ mosquito repellents to DEET,” Entomological Society of America, www.EntymologyToday.org
JUNE 2022
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BE SMART, KEEP YOUR*
EYES SAFE
™ ™
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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[ smart supplements ]
BY TASTE FOR LIFE STAFF
pain & inflammation natural ways to ease the discomfort
Whether it’s chronic or caused by an injury or infection, inflammation causes pain. When you’re experiencing discomfort, you want it to stop, but what’s the right approach? Diet and lifestyle changes can go a long way, as can some supportive supplements.
Soothing supplements Some over-the-counter supplements have shown promise in helping to beat back an overactive inflammatory response: ✔ Fish oil may help if you’re dealing with joint pain and stiffness. Rich in omega 3s—the good fats that lower inflammation—fish oil is also helpful for back pain and menstrual pain. ✔ Probiotics, the healthy bacteria that keep your gut in balance, may reduce inflammation and help treat the pain and bloating that come with irritable bowel syndrome (IBS). ✔ SAM-e, a synthetic version of a chemical produced by the body, has shown promise in treating arthritis pain as well as some medications do. ✔ Glucosamine and chondroitin may help if you’re dealing with moderate or severe osteoarthritis. Ask your healthcare practitioner about taking glucosamine and chondroitin for pain, and if it’s OK for you, ask what dose you should take. ✔ Curcumin, the active ingredient in the spice turmeric, reduces inflammation in painful
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conditions including recovery from surgery, arthritis, IBS, ulcers, diabetic nerve pain, lupus, migraine headaches, and more. Certain vitamins have anti-inflammatory properties too: ■ Vitamin A may be helpful for people with IBS or lung disease. ■ Vitamin B6 may help to ease the symptoms of rheumatoid arthritis. ■ Vitamin D deficiency is associated with several inflammatory diseases, including lupus, rheumatoid arthritis, and Type 1 diabetes. ■ Vitamins C, E, and K have also been studied for their anti-inflammatory potential. ● SELECTED SOURCES “Can supplements help with pain?”; Vitamins that fight inflammation,” www.WebMD.com • “Effects of curcumin supplementation on clinical features and inflammation, in migraine patients: A double-blind controlled, placebo randomized clinical trial” by S. Rezai et al., International Journal of Preventive Medicine, 12/1/21 • “Inflammation” by V.J. Drake, Linus Pauling Institute, Oregon State University • “Therapeutic roles of curcumin: Lessons learned from clinical trials” by S.C. Gupta et al., AAPS Journal, 1/13 • “The role of nutraceuticals in osteoarthritis prevention and treatment: Focus on n-3 PUFAs” by F. Oppedisano et al., Oxidative Medicine and Cellular Longevity, 12/10/21 • “Study shows yogurt may dampen chronic inflammation linked to multiple diseases,” University of Wisconsin-Madison, 5/14/18
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Go for the gold! Consuming monounsaturated and polyunsaturated fats may help reduce inflammation. Here are some healthy oil options to consider adding to your diet: • Avocado oil is high in oleic acid, a monounsaturated fat known as omega 9. Due to its high smoke point, this oil is perfect for high-heat cooking such as stir fries. Look for unrefined, extravirgin, cold-pressed avocado oil, which will be green and somewhat cloudy. • Walnut oil contains alpha-linolenic acid, an omega-3 essential fatty acid that, unlike omega 9, the body can’t make on its own. Because of its low smoke point, walnut oil is called a finishing oil—meant only to be added to a dish after cooking or used in a way that involves no heat.
• Flaxseed oil comes from the seeds of the flax plant and has a nutty flavor. Like walnut oil, it’s rich in antiinflammatory omega 3s. It can be added to low-heat cooking situations, such as soups, stews, and sauces. It is also great raw and drizzled over dishes such as grilled vegetables. • Extra-virgin olive oil (EVOO) is rich in monounsaturated fat and contains mostly omega 9. When choosing an olive oil, look for the term “extravirgin,” which means the oil was cold pressed from ripe, undamaged olives. SELECTED SOURCES “Avocado oil review,” www. ConsumerLab.com, 9/7/21 • “Best oils for arthritis,” Arthritis Foundation, www.Arthritis.org • The Big Book of Healthy Cooking Oils by Lisa Howard ($21.99, Page Street Publishing, 2015)
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BY TASTE FOR LIFE STAFF
sun safety don’t get burned
Sunlight is necessary for human health— it helps your body make the vitamin D needed for strong bones and good mood. The sun’s bright rays also have a dark side: UV radiation exposure can lead to sunburn, skin cancer, and premature aging.
Fake it, don’t bake it!
Any type of tanning—indoors or outside— results in damage to your skin and increases your risk of developing skin cancer. Although tanning beds have historically been considered “low risk,” some research suggests the chance of developing melanoma increases by as much as 75 percent for those who use tanning beds or sun lamps, especially if regular use begins before age 30. Sunless tanning products offer a safer alternative to sunbathing and tanning beds. To minimize potential exposure to chemicals in sunless tanning products, choose formulas without preservatives, parabens, or artificial fragrances.
SELECTED SOURCES “Dangers of indoor tanning,” American Academy of Dermatology, www.aad.org • “Indoor tanning: The risks of ultraviolet rays,” US Food and Drug Administration, www.fda.gov • “Tanning and your skin,” Skin Cancer Foundation, www.SkinCancer.org, 5/21
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Protection plan
Cool down
Learn how to protect yourself from UV radiation and still enjoy the sun—so you can reap the benefits of the sunshine vitamin! ✹ Choose a broad-spectrum sunscreen with an SPF or at least 15, or higher, to protect against both ultraviolet B radiation (UVB) and ultraviolet A radiation (UVA). Both types of radiation can lead to sunburn, skin cancer, and skin aging, according to the Skin Cancer Foundation. Use sunscreen with a natural mineral base like zinc oxide, which deflects rays. ✹ Apply at least an ounce (about a shot glass) of sunscreen to exposed areas of your body 30 minutes before sun exposure. ✹ Use a lip balm with SPF protection. ✹ If you’ll be swimming, choose a water-resistant sunscreen and apply it about every two hours. ✹ Choose lotions over sprays. Most people do not apply enough spray to reach the desired SPF.
The American Academy of Dermatology recommends using “a moisturizer that contains aloe vera” to soothe a sunburn. Herbalist Rosemary Gladstar concurs. “Aloe is truly a remarkable healing agent for burns. It contains rich concentrations of anthraquinones, which promote rapid healing and tissue repair.” According to Gladstar, the gel’s natural sunscreen also blocks up to 30 percent of UV rays. For an extra healing boost, add a few drops of lavender, chamomile, or calendula essential oil to aloe gel, and refrigerate the goop to enhance its cooling effects. ● SELECTED SOURCES “Breaking down broad-spectrum protection: Why your sunscreen needs to have it” by Ali Venosa, www.SkinCancer.org, 6/28/18 • “How do I protect myself from ultraviolet (UV) rays?” American Cancer Society, www.cancer.org, 7/23/19 • “How to treat sunburn,” American Academy of Dermatology, www.aad.org • “UV radiation,” www.CDC.gov, 6/28/21
Scan here for quick facts on Aloe. https://tasteforlife.com/qr/aloe
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BY MARY ANN O’DELL, MS, RDN
C’s the day
vitamin C with
It’s a nutrient most people are familiar with, touted to get rid of colds and boost collagen. What can vitamin C do for you? Here are just a few ways that vitamin C helps your body. Cardiovascular Health. Low levels of vitamin C may be a risk factor for stroke, and higher levels may be helpful for blood pressure control. People with high blood pressure (hypertension) who took vitamin C supplements lowered their blood pressure, according to a research analysis. Research has also found that a daily dose of vitamin C supported the health of the endothelium—the lining of blood vessels—which may boost overall heart health. Cold Symptoms. An analysis of 72 studies found that regular use of vitamin C supplements may reduce the duration of a cold. Supplements led to about an 8 percent reduction in the duration of cold symptoms for adults and a 14 percent reduction for children. Collagen Formation. Collagen is the most abundant protein in the body, giving strength and resilience to connective tissue in blood vessels, bones, cartilage, and skin. Collagen gives skin its youthful appearance and elasticity. Vitamin C is necessary for collagen production, and tissue growth and repair. Vitamin C’s benefits for skin can be acquired both topically and orally. Respiratory Health. Research has demonstrated that vitamin C intake may help asthma sufferers reduce the level of drugs needed to control their asthma symptoms. Researchers in London found that patients with asthma or chronic obstructive 24
pulmonary disease (COPD) who had low levels of vitamin C had an increased risk of breathing problems on days when outdoor air pollution levels were high. The researchers noted that this study added evidence that the negative effects of air pollution may be modified by antioxidants like vitamin C. Stress Support. Research suggests vitamin C may be useful as part of a stress reduction program. One study found that people with higher levels of vitamin C did not show mental and physical signs of stress, and they recovered from stressful situations faster than people with low levels of vitamin C in their blood. So how do you get your vitamin C? Eating fresh fruit and veggies—like citrus fruits, berries, kiwi, bell peppers, kale, and broccoli—will help you get vitamin C. For a more concentrated dose, such as the therapeutic doses used in many of these studies, consider a good vitamin C supplement with bioflavonoids. ●
American Health
Ester-C 1000 mg with Bioflavonoids 24 hour immune support.* Patented vitamin C formula. Gentle and non-acidic. With bioflavonoids for added antioxidant support.*
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BY MARY ANN O’DELL, MS, RDN
under pressure: natural solutions for
high blood
pressure
Hypertension, or high blood pressure, is a common condition in the United States, affecting nearly half of all American adults. Blood pressure is the pressure applied by blood against the walls of arteries. A blood pressure of less than 120/80 is considered ideal. If the pressure is high, the heart has to work harder to get blood pumped throughout the body. The symptoms of high blood pressure often go unnoticed, but the results can be devastating: Heart attack, stroke, or even death. Here are ways to keep blood pressure under control. Reduce Risk Factors. Experts agree that excess weight, smoking, stress, and a sedentary lifestyle play major roles in elevated blood pressure. Controlling your weight, quitting smoking, and increasing exercise are all areas in your life you can control that can help reduce your risk for high blood pressure. Increase Omegas. Omega-3 fatty acids have been shown in research to help reduce blood pressure. Include foods rich in omega 3s in your diet, such as
Nordic Naturals
Zero Sugar Ultimate Omega Gummy Chews
cold water fish, and seeds like flax, chia, and hemp. Fish, krill, and algal oil supplements have also been suggested as a means to increase omega-3 fatty acid intake. As a bonus, increasing omega-3 fatty acids can also support brain function, reduce inflammation, and enhance overall cardiovascular health. Add Natural Support. Garlic is a well-researched herb for blood pressure support, with one study showing garlic lowered blood pressure as much as a common blood pressure drug. Nattokinase, derived from the Japanese food natto, can help reduce viscous, or sticky, blood, keeping the blood in your vessels flowing the way it should. Research also suggests that people with higher blood levels of vitamin C often have lower blood pressure. Get moving, control your weight, and utilize specific nutrients—these lifestyle changes can truly make a difference. Don’t wait until it’s too late. Bring your blood pressure under control now. ●
Kyolic
Aged Garlic Extract Blood Pressure Formula
For heart, brain, and immune health.*
May help support healthy blood pressure levels, already within normal ranges.*
Provides 1,200 mg omega 3s per 2-gummy serving.
May also help promote relaxation.*
Individually wrapped tropical fruit flavored gummies.
With aged garlic extract, nattokinase, and L-theanine.
Zero sugar.
Formula 109. JUNE 2022
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[ cook-at-home ]
BY EVA MILOTTE
It’s a Wrap! low-carb sandwich options
The love-hate relationship many of us have with carbohydrates can be a tricky one, particularly when we realize they’re often categorized as either good or bad for us. On one side, there are the refined and starchy “bad” carbs. Sugar is one of the best-known of this type. It offers empty calories and zero health benefits. White flour is yet another example of a simple, heavily processed carbohydrate. It is most often found in baked goods, pizza crust, and pasta. On the other side of the carbohydrate aisle are complex carbs, often referred to as “good” carbs. Vegetables, legumes, fruits, grains, and nuts contain this type of carb, along with vitamins, minerals, and fiber. Complex carbs take longer to digest and provide a feeling of fullness. They supply fuel for the body and give us the energy we need to get through our days. To better understand the carbohydrate conundrum, imagine them as being part of a pyramid. At the top are whole grains, nuts, seeds, and legumes. These carbohydrate-containing foods are to be eaten in smaller quantities. Next, in the middle of the pyramid, come high-carb fruits and vegetables (bananas, raisins, carrots, beets). Items in this section can be enjoyed in moderation. At the bottom of the pyramid are low-carb veggies (cauliflower, broccoli, red bell peppers, and zucchini). These can be enjoyed whenever you want. Eating with the pyramid in mind helps us lower carbohydrate intake, while still enjoying a variety of healthy foods. An easy way to cut back on carbs is to reduce your bread intake. The average slice of bread has about 15 grams of carbs. Look for store-bought wraps that have less than this amount. Pre-made, low-carb wraps may be made from foods like cauliflower, coconut, almonds, tomatoes, and more. Other ingredients are added to make the tastiest possible options. Cauliflower may be combined with eggs and Parmesan cheese. Or you may find tortillas made from almond flour, pea protein, and millet and tapioca flours for a gluten-free, paleo, vegan, dairy-free option. 26
Making a low-carb sandwich isn’t the only thing you can do with low-carb wraps. Lay them flat for openfaced sandwiches. Or top with tomato sauce, cheese, and your favorite pizza toppings. Bake for mini personalized pizzas. When it comes to low-carb sandwiches, there are also many bread-free options to explore. Whether you follow a keto or gluten-free diet, or just want to reduce the amount of carbohydrates you consume, consider these ideas for making low-carb sandwich wraps. ● Use large, crisp lettuce leaves (romaine, butter, iceberg, red and green varieties) to wrap around fillings like tuna, egg, or chicken salad. Try wrapping romaine lettuce leaves around sliced turkey breast and roasted red bell peppers. Sautéed shrimp with Cajun spices in butter lettuce leaves is a tasty option for a warm wrap. For a cool and summery selection, consider wrapping large green lettuce leaves around chilled shrimp, cucumber spears, and avocado slices. ● Thin egg omelets can be wrapped around your favorite fillings. Wrap thin omelets around pesto and shredded chicken. Or try wrapping refried beans, salsa, and shredded cheese for a tasty, healthy meal. ● Look to your favorite sliced deli meat to make a high-protein, low-carb wrap. Layer sliced Swiss cheese and a flavored cream cheese spread over turkey. Roll this combination up and then slice into attractive pinwheels. Here’s a recipe for an egg-based wrap that’s both high in protein and low in carbs. SELECTED SOURCES “The 15 best low-carb keto wraps . . .” by Jessica Migala, Emily Shiffer, and Jasmine Gomez, Women’s Health, www. womenshealthmag.com, 6/24/21 • “Gluten-free wrap recipes for easy meals” by Lisa Marcaurele, www.Parade.com, 12/27/18 • Low Carb Express by Annie Bell ($19.99, Kyle Books, 2018)
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Egg Wraps From Low Carb Express by Annie Bell ($19.99, Kyle Books, 2018)
5 medium eggs
20 min prep time makes 4 wraps
1 Tbsp extra-virgin olive oil Sea salt and black pepper to taste
1. Whisk all ingredients together with 1 tablespoon of water in a medium bowl.
© CON POULOS
2. Fry one-quarter of the mixture at a time in a non-stick frying pan over medium heat, as though making pancakes: cook each omelet for about 1 minute or until dry on surface and golden beneath. Turn using a spatula and cook for a further 30 to 45 seconds. 3. Stack the wraps on a plate and leave to cool.
Kitchen Note: These egg wraps can stand in for tortillas. They can be filled with your favorite veggies, cheese, and protein. Per serving (1 wrap): 109 Calories, 7 g Protein, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 9 g Total fat (2 g sat), 136 mg Sodium, HH Vitamin B12, H Vitamin A, B2 (riboflavin), Phosphorus
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[ healthy family ]
BY TASTE FOR LIFE STAFF
men’s health month National Men’s Health Month is celebrated each year in June to encourage men and boys to adopt a healthy lifestyle. A man’s body requires unique support for the prostate and reproductive system, as well as overall support for cardiovascular health, energy, and cancer prevention. Nourishing nutrients All men benefit from choosing a healthy diet, rich in plant foods and omega-3 fatty acids, and low in processed foods and added sugars. Most Americans, including men, are deficient in vitamin D, vitamin E, and magnesium. The diets of nine out of 10 Americans also don’t provide enough of the recommended levels of potassium and calcium. Studies suggest that adequate levels of vitamin D, vitamin E, and lycopene are associated with a modest reduction in prostate cancer risk and biomarkers. Though obtaining nutrients from your diet provides the best support, a daily men’s multivitamin/mineral may help to fill any gaps.
Supportive supplements Lycopene is the pigment that gives fruits like guava, watermelon, and tomatoes their bright red color. It is associated with a reduced risk of lethal prostate cancer and reduced cancer growth. As with many prostate28
supportive supplements, it seems to work well in combination formulas. Eating pumpkin seeds (also called pepitas) offers the benefits of both the seed oil and their zinc content. Pumpkin seed oil supports prostate and bladder tone while zinc supports sperm production and overall prostate health. Consider eating a handful of raw pumpkin seeds daily, using pumpkin seed oil in dressings, or looking for it in men’s health supplement formulas. Additional supportive supplements for men include pomegranate, turmeric, ginger, rosemary, and organically cultivated Asian ginseng. Keep in mind that certain herbs can interact with prescription medications, so be sure to consult with a healthcare professional before adding any new supplements to your regimen. ● SELECTED SOURCES “Association between selenium and lycopene supplementation and incidence of prostate cancer . . .” by G. Morgia et al., Phytomedicine, 10/15/15 • “Dietary lycopene, angiogenesis, and prostate cancer . . .” by K. Zu et al., Journal of the National Cancer Institute, 2/14 • “Male menopause: Myth or reality?,” www.MayoClinic.org, 6/20/20
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Get moving!
Regular exercise, in combination with a healthy diet, plays a vital role in keeping men healthy as they age. A 2022 study published in the Journal of Exercise Rehabilitation found that performing regular endurance exercises, such as cycling, for more than five years had a positive effect on middleaged men’s cardiovascular function. Another study of male cyclists determined that staying active slowed many signs of aging. Participants in the study included those who rode a bike regularly and a second group who did not exercise regularly. The cyclists were found to maintain muscle mass and strength as they aged, and their testosterone levels stayed high. They also maintained robust immune systems. SELECTED SOURCES “Effect of regular endurance exercises on management of cardiovascular health in middle-aged men” by B-A Lee and Y-J Kim, Journal of Exercise Rehabilitation, 2/24/22 • “A lifetime of regular exercise slows down aging, study finds” University of Birmingham, 3/8/18
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[ just for kids ]
scavenger hunt
See how many amazing insects you can find!
30
Ant
Beetle
Butterfly
Caterpillar
Dragonfly
Fly
Grasshopper
Ladybug
Spider
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Solaray
Multidophilus Probiotic 12 Strain Supports healthy gut flora.* Provides digestive support.* Supplies 12 probiotic strains + prebiotic inulin.
Brainjuice
Classic Daily Drink Mix Get an immediate, all natural nutrient boost for your brain.* Helps improve focus, clarity, memory, and mood.* Packed with superfoods, antioxidants, B vitamins, green tea caffeine, and other nutrients.
Bio-Kult
Solaray
S. Boulardii
Vitamin B Complex 100
Advanced multi-action formulation designed to target both the immune system and digestive tract.*
Supports energy, red blood cells, and nerve impulse transmission.*
With probiotic yeast, vitamin D3, and Preplex prebiotic.
In a whole food base of whole rice concentrate and aloe vera gel.
Backed by clinical research.
High potency formula.
Suitable for everyday use.
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delicious. hydrating. full of electrolytes. WE LOVE COCONUT WATER. AND WE THINK YOU WILL TOO, ONCE YOU TRY IT AND LEARN ABOUT HOW GOOD IT IS FOR YOUR BODY & THE WORLD AND ALL THAT.
AVAILABLE IN STORE ON VITACOCO.COM
Methyl B-12 5,000 mcg Supports cardiovascular and brain health.* Supports nervous system health and energy metabolism.* Superior source of B-12. Wild berry flavor vegan lozenges.
*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.
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