Healthy Edge Magazine JUN2024 Chamberlin's

inside

• Get more fiber

• Boost energy

• Better sleep

cherries

When it comes to cherries, you can take your pick—there are more than a thousand different varieties of this fruit, from sweet to sour, growing in the United States. Some of the most popular and widely available varieties include sweet cherries like Bing, Rainier, and Black, and the more tart Queen Anne cherry. No matter the color or flavor, cherries offer a tasty way to get some top-tier health benefits. Fresh cherries are an excellent source of important antioxidants—like vitamins A, C, and E—that can help lower inflammation. The antiinflammatory action of tart cherries may also help ease sore muscles after exercising and soothe pain and swelling associated with gout and arthritis.

Because cherries are rich in potassium and plant sterols (compounds that help to lower cholesterol levels), they may help reduce heart disease risk. Fresh cherries are also considered a low-glycemic food, so they may be helpful for those looking to control their blood sugar levels.

Like other stone fruits, fresh cherries contain a pit or seed. The pits should be removed before the fruit is eaten because they contain small amounts of a chemical called amygdalin, which the body converts to the toxic compound cyanide. (Accidentally swallowing one pit isn’t cause for concern, but chewing on them, which releases the amygdalin, should definitely be avoided.)

Cherries can be found fresh,

did you know?

Cherries may help you get a better night’s sleep. They contain high levels of melatonin, a hormone produced by the body that aids the sleep-wake cycle; serotonin, a chemical the supports the body’s production of melatonin; and tryptophan, a type of amino acid that boosts serotonin levels.

SELECTED SOURCES “Effects of shortterm intake of Montmorency tart cherry juice on sleep quality after intermittent exercise in elite female field hockey players: A randomized controlled trial,” by J. Chung et al., International Journal of Environmental Research and Public Health, 8/18/22 • “Influence of dietary sources of melatonin on sleep quality: A review” by N. Pereira et al., Journal of Food Science, 1/20

frozen, canned, and dried. They’re also found in many jams and juices. Cherries make great additions to sweet dishes like yogurt, oatmeal, smoothies, muffins, cookies, granola, and trail mix. They can be tossed into savory dishes that also feature grains like wild rice and quinoa, and they add a hint of sweetness or a tart punch to salads. ●

SELECTED SOURCES “Bing cherries: A natural health remedy that grows on trees?” by Scott Elliott, United States Department of Agriculture, 5/12/20 • “The cherry on top: 8 health benefits of cherries,” Cleveland Clinic Health Essentials, https://Health.ClevelandClinic.org, 3/26/23 • “Health benefits of cherries,” www.WebMD.com, 8/23/23 • “A review of the health benefits of cherries” by D.S. Kelley et al., Nutrients, 3/18

Make mealtime easy with these summertime favorites.

5 market gourmet Strawberry Shortcake

6 health front

Too many sugary drinks may increase diabetes risk • Improve your diet with avocados • Try these foods for blood pressure management • More 12 kebabs

Grilled Salmon & Veggie

Kabobs • Rosemary-Feta

Chicken Skewers • Vegetable Kebabs

16 fill up on fiber

Fiber aids digestion, weight management, and more.

18 quick tips

Strategies for a better night’s sleep.

20 healthy glow

What to look for when choosing a sunscreen.

22 men’s health

Nutrients to support your unique health needs.

24 4 steps to more energy

Simple ways to fight fatigue. 26 cook-at-home

Get your pantry in order!

28 healthy family

Is your diet providing all the nutrients you need?

June delights

Besides beautiful weather, this month brings celebrations of family milestones—weddings, anniversaries, graduations and, of course, Father’s Day.

Perhaps you don’t feel festive if June finds you dragging. Need ways to increase your flagging energy level?

Certified nutritionist Sally Karlovitz has ways to fight fatigue with “4 Steps to More Energy” on page 24. Waking up refreshed can also make a difference in vitality, and we have tips for getting better sleep (page 18).

A sad truth is that Americans generally don’t get enough fiber, one of the nutrients that the latest Dietary Guidelines for Americans finds lacking. Both soluble and insoluble fiber offer important health benefits, which we discuss on page 16, along with easy ways to increase your intake.

Because men tend not to pay so much attention to their health as women do, our health feature is all about them (page 22). Celebrate Father’s Day by keeping your guys healthy! And speaking of health, the whole family can benefit from learning about and preventing nutrient deficiencies (page 28).

Our Cook-at-Home department this month covers a well-stocked kitchen (page 26), which can make meal planning and prep a lot easier.

Before you head outdoors for a barbecue or party, check out the Healthy Glow column on page 20 for a guide to sunscreens. If you want something special for the barbecue, kebabs headline our food feature this month beginning on page 12.

June also brings us early bounty from the garden including ripe, red strawberries. If you’ve been dreaming of strawberry shortcake for months, check out the recipe on page 5. It features natural sweeteners in place of refined sugar so you can indulge without guilt.

Enjoy all the delights this month has to offer!

Mary Ann O’Dell, MS, RDN

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

Creative Director

Michelle Knapp

Custom Graphics Manager

Donna Sweeney

Chief Operating Officer

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Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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Strawberry Shortcakes

90 min prep time serves 6

From Naturally Sweet: Bake All Your Favorites With 30% to 50% Less Sugar by the Editors at America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016)

30 oz strawberries, hulled and quartered (6 c), divided

6 Tbsp (2 oz) Sucanat,* divided

2 c (10 oz) all-purpose flour

1 Tbsp baking powder

½ tsp salt

8 Tbsp unsalted butter cut into ½-inch pieces and chilled, plus 2 Tbsp melted unsalted butter

½ c sour cream

¼ c whole milk

1 large egg

2 c Maple Whipped Cream (recipe follows)

1. Using a potato masher, crush 2 cups of the strawberries in a large bowl until coarsely mashed and juicy. Fold in remaining 4 cups of strawberries and ¼ cup of the Sucanat, cover, and let sit, stirring occasionally, for 30 minutes.

2. Meanwhile, adjust oven rack to uppermiddle position, and heat oven to 375˚. Line a rimmed baking sheet with parchment paper. Grind the remaining 2 tablespoons of Sucanat in a spice grinder until fine and powdery, about 1 minute. Process ground

Sucanat, flour, baking powder, and salt in a food processor until combined, about 5 seconds. Scatter the chilled butter pieces over top, and pulse until mixture resembles coarse meal, about 7 pulses. Transfer to a large bowl.

3. Whisk sour cream, milk, and egg together in a bowl, and then stir into flour mixture with a rubber spatula until large clumps form. Using your hands, knead lightly until dough comes together and no dry flecks of flour remain.

4. Using a ½-cup dry measuring cup, scoop 6 dough rounds onto a baking sheet. Brush tops evenly with the melted butter. Bake until golden brown, 25 to 30 minutes, rotating sheet halfway through baking. Transfer to a wire rack and let cool on sheet for 10 minutes. (Baked and cooled biscuits can be stored at room temperature for up to 24 hours.)

5. Split each biscuit in half, and place bottoms on individual serving plates. Spoon portion of fruit over each bottom, and then top with dollop of whipped cream. Cap with biscuit tops and serve immediately.

*The Sucanat can be substituted with 7 tablespoons (2 ounces) of coconut sugar. Grind the sugar as directed in step 2. If coconut sugar is used, the shortcakes will taste similar but have a darker color. One-third cup (2 ounces) granulated sugar can also be substituted for the Sucanat. If granulated sugar is used, the shortcakes will

be slightly more crumbly. Do not grind the granulated sugar in step 2.

Kitchen Note: Do not skip grinding the Sucanat in step 2 or the biscuits will be dry, crumbly, and speckled. One- or 2-percent lowfat milk may be substituted for the whole milk. Per serving (made with granulated sugar; whole milk; and maple syrup for the whipped cream): 622 Calories, 8 g Protein, 135 mg Cholesterol, 62 g Carbohydrates, 25 g Total sugars (15 g Added sugars), 4 g Fiber, 39 g Total fat (24 g sat), 510 mg Sodium, ★★★★★ Vitamin C, Phosphorus, ★★★★ Vitamin A, Folate, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), ★★ Calcium, ★ Vitamin B3 (niacin), B6, B12, E, Iron

Maple Whipped Cream

From Naturally Sweet: Bake All Your Favorites With 30% to 50% Less Sugar by the Editors at America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016)

1 c heavy cream

2 Tbsp maple syrup

½ tsp vanilla extract

Pinch salt

5 min prep time makes 2 cups

1. Using a stand mixer fitted with the whisk attachment, whip cream, maple syrup, vanilla, and salt on medium-low speed until foamy, about 1 minute.

2. Increase speed to high and whip until soft peaks form, 1 to 3 minutes.

Kitchen Note: You can substitute the maple syrup with 2 tablespoons Sucanat; 2 tablespoons coconut sugar; 4 teaspoons honey; or 1½ tablespoons granulated sugar.

too much sugar?

Overconsuming sugary drinks and fruit juices may increase the risk of Type 2 diabetes in boys, according to new research. The long-term study determined that consuming more than 8 ounces per day through childhood and adolescence led to higher rates of the disease. The same effects were not seen in girls. Eating fresh fruit did not increase the risk.

A recent fact sheet from the American Heart Association determined that nearly two-thirds of American kids consume at least one sugary drink per day, potentially causing weight gain, high blood pressure, and tooth decay, among other concerns.

an A for avocados

Eating one avocado a day can improve overall health and diet quality, according to new research from Penn State.

“Avocados are a nutrient-dense food, containing a lot of fiber and other important nutrients,” said professor Kristina Petersen, PhD. She led a study of more than 1,000 people in which about half of the participants ate an avocado a day for 26 weeks and the rest limited their avocado intake. Neither group made other significant dietary changes.

“We found that the participants who had an avocado per day significantly increased their adherence to dietary guidelines,” Dr. Petersen said. She added that a poor diet increases the risk for heart disease, Type 2 diabetes, kidney disease, and other conditions.

SELECTED SOURCES “An avocado a day may improve overall diet quality, researchers report,” Penn State, 3/22/24 • “One avocado per day as part of usual intake improves diet quality: Exploratory results from a randomized controlled trial” by K.S. Petersen et al., Current Developments in Nutrition, 2/1/24

SOURCE “Sugary drinks, fruit juices linked to higher risk of developing Type 2 diabetes among boys,” American Heart Association, 3/19/24

tasty choices for BP control

A healthy diet can help ease high blood pressure, and many of the best options are very tasty too. Fruits such as oranges, watermelon, strawberries, and blueberries are among the recommended choices. Also consider upping your portions of nuts, leafy greens such as spinach and kale, whole grains, root vegetables, beans, and fatty, coldwater fish such as tuna and salmon.

SELECTED SOURCES “6 types of foods that lower blood pressure,” www.ClevelandClinic.org • “The best foods for managing high blood pressure” by Mason Zimmer, www.MSN.com, 3/30/24

did

Sleeping less than seven hours a night may increase the risk of developing high blood pressure, according to the American College of Cardiology. Consider these tips from the Mayo Clinic to help improve your sleep:

n Stick to a schedule—going to bed and waking up at consistent times.

n Don’t go to bed hungry or full, and avoid heavy meals, caffeine, and alcohol within a few hours of bedtime.

n Keep your bedroom cool, dark, and quiet.

n Exercise daily.

n Limit daytime naps.

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Easy to assemble and even easier to eat, kebabs are a summertime favorite. Skewered food feels festive and can be colorful when made with an abundance of healthy vegetables. A quick and important reminder: If using wooden skewers, be sure to soak them in water for at least 30 minutes first, so the skewers won’t scorch over a grill’s direct heat. Now let’s get grilling! make food fun!

Scan for Hawaiian Shrimp Kebabs with Sweet Chili Sauce recipe.

30 min prep time makes 8 skewers

Grilled Salmon & Veggie Kabobs

From The Feel Good Foodie Cookbook by Yumna Jawad ($32.50, Rodale Books, 2024)

2 lb skinless salmon fillets, cut into 2-inch cubes

4 small lemons, 1 juiced and 3 very thinly sliced

1 large green bell pepper, seeded and cut into 1-inch cubes

1 large red onion, cut into 1-inch cubes

3 Tbsp olive oil

2 garlic cloves, grated

1 tsp dried oregano

½ tsp ground cumin

½ tsp salt

½ tsp black pepper

1. Set up your work station with a large baking sheet and eight metal or wooden skewers. If you’re using wooden skewers and you’re grilling outside, soak them in cold water for at least 30 minutes before cooking. Heat a grill to mediumhigh heat.

2. Gently pat salmon as dry as possible with paper towels. Thread a piece of salmon, a folded slice of lemon, a cube of bell pepper, and a cube of onion on one skewer, ensuring that there is about ¼ inch of space between ingredients. Continue threading ingredients, alternating each time, until you are about 1 inch from end of skewer. Set finished skewer on baking sheet. Repeat with remaining skewers and ingredients.

3. In a small bowl, whisk lemon juice, oil, garlic, oregano, cumin, salt, and black pepper. Brush skewers with dressing, using all of it.

4. Grill skewers until salmon is opaque and cooked through and veggies are tender, 3 to 4 minutes per side. Transfer skewers to a large platter and enjoy.

Kitchen Note: Putting food on skewers is a little trick you can use to get kids to try new things, and it’s especially useful in guiding them to eat their veggies. To make these kabobs even more appealing, use a rainbow of colors: green peppers, red onions, pink salmon, and bright yellow lemons. (Those thinly sliced, slightly charred lemons are so good by the way—they’re not just a garnish!) And don’t worry if you don’t have a grill, you can just as easily cook these kabobs stovetop on a grill pan or in a nonstick skillet. You can substitute a red bell pepper for the green bell pepper, if desired.

Per serving (serves 4): 611 Calories, 48 g Protein, 125 mg Cholesterol, 14 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 4 g Fiber, 41 g Total fat (8 g sat), 430 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, C, D, E, Phosphorus, ★★★★ Vitamin B1 (thiamine), ★★★ Vitamin B2 (riboflavin), ★★ Vitamin A, Folate, Potassium, ★ Iron, Magnesium

Rosemary-Feta Chicken Skewers

From the Taste for Life test kitchen

1 c plain nonfat yogurt

½ c crumbled feta cheese

3 garlic cloves, minced

1 Tbsp chopped fresh rosemary

1½ lb skinless boneless chicken breast, cut into 1½-inch pieces

2 large red bell peppers, cut into 1½-inch pieces

6 metal or wooden* skewers

1. Whisk together yogurt, feta, garlic, and rosemary in a large bowl. Add chicken pieces and toss to coat. Let chicken marinate in the fridge for 30 minutes.

2. Heat grill to medium-high. Thread chicken and bell pepper pieces alternately onto skewers.

3. Grill until chicken is cooked through, turning occasionally, about 8 minutes. *If using wooden skewers, soak them in water for 1 hour.

Per serving: 307 Calories, 45 g Protein, 142 mg Cholesterol, 10 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 1 g Fiber, 9 g Total fat (4 g sat), 340 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), B3 (niacin), B6, C, Phosphorus, ★★★★ Vitamin B12, ★★ Vitamin B1 (thiamine), Zinc, ★ Vitamin A, E, Folate, Magnesium, Potassium

25 min prep time + 30 minutes

marinate time serves 4

25 min prep time serves 4

Vegetable Kebabs

From the Taste for Life test kitchen

2 Tbsp balsamic vinegar

1 Tbsp low-sodium soy sauce

¼ tsp freshly ground black pepper

2 Tbsp vegetable oil, divided

1 medium zucchini, cut into ½-inch rounds

1 small yellow summer squash, cut into ½-inch rounds

1 medium red or white onion, cut into wedges

1 red, green, or yellow bell pepper, cut into 1-inch pieces

8 metal or wooden* skewers

1. Whisk vinegar, soy sauce, black pepper, and 1 tablespoon of the oil together in a small bowl. Set aside.

2. Heat a grill to medium-high.

3. Thread zucchini, squash, onion, and bell pepper pieces alternately onto skewers.

4. Oil grill grates with remaining tablespoon of oil. Grill kebabs, brushing vegetables with balsamic mixture frequently until veggies are lightly charred and tender, about 5 to 8 minutes per side.

*If using wooden skewers, soak them in water for 1 hour.

Folate

Scan for Vegetable Kebabs with Smoked Paprika recipe.

BY MARY ANN O’DELL, MS,

fill up on fiber

Fiber is a carbohydrate in food that your body cannot digest, so it moves through the intestinal tract. There are two types of fiber: soluble and insoluble. Insoluble fiber, like wheat bran or rice bran, provides bulk to help the movement of waste through the intestines, helping reduce constipation. Soluble fiber, like oat bran, psyllium, and apple pectin, dissolves in water and is important for digestion and absorption of foods. Soluble fibers may help with weight control, cholesterol control, and regulating blood sugar.

Research on Fiber:

■ A 2021 research review found that increased fiber intake, from food and soluble fiber from supplements, improves glycemic control and insulin sensitivity in patients with Type 2 diabetes.

■ A 2022 study found that fiber consumption was linked to a lower level of inflammation. As little as

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an extra 5 grams per day was tied to significantly lower blood levels of C-reactive protein (CRP), an inflammatory compound that has been associated with heart attack risk.

■ A 2023 study found that plant-based fiber supplies a host of unique phytochemicals, compounds that have been linked to lower incidence of cardiovascular disease, cancer, and Type 2 diabetes, which means the health benefits can go beyond those benefits of the fiber itself.

The Daily Value, or recommended daily intake, of fiber for adults is 28+ grams per day, adjusted higher depending on age and gender. While we have access to the whole grains, fruits, vegetables, and seeds that supply fiber, Americans are not eating enough of these foods and therefore not getting enough fiber. In fact, the 2020-2025 Dietary Guidelines for Americans states “Calcium, potassium, dietary fiber, and vitamin D are considered dietary components of public health concern for the general U.S. population because low intakes are associated with health concerns.” Try adding whole grain cereals, fruits, vegetables, and seeds to help boost fiber intake. And if high fiber foods are not included every day in your diet, consider adding a fiber supplement to help fill in the gap. Try to use one that mimics fiber in the diet, supplying both soluble and insoluble fiber. Any increase in fiber in the diet should be done gradually, giving your body time to adjust, and plenty of pure water should be consumed when taking in fiber. ●

Excerpted from Herbal Remedies for Sleep © Maria Noël Groves.

Used with permission from Storey Publishing.

core habits for

better sleep

It can be hard to get out of an insomnia rut. Here are some core general strategies to support your relaxation and sleep cycle.

De-stress

Stress is a major factor in most cases of insomnia. Maybe you need to back out of stressful situations (for example, a bad job or relationship, having said yes when you should have said no) or schedule more rest-and-relaxation time for yourself. Consider regular meditation, yoga, daytime exercise, or an evening winddown ritual of reading and sipping tea. Add relaxing herbs to the kids’ nighttime baths.

Develop a Sleep Ritual

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

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

Avoid or Moderate Stimulants

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

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

✔ Medications, herbs, and supplements. Even if they don’t contain caffeine, many remedies can cause restlessness, especially if you take them later in the day. This includes B vitamins and multivitamins, stimulant adaptogens, testosterone and most testosteronesupporting herbs, ADHD meds, some blood pressure medications, antidepressants, dementia medications, antihistamines, asthma medications, glucosamine and chondroitin, and statins. Try switching herbs and supplements around or avoiding late doses. Always talk with your doctor first if you suspect medications are the cause of your wakefulness to see if it’s safe and appropriate to try a different medication or change your dose time. ●

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

Alter Your Lifestyle

These foundational changes can lead to big improvements in sleep quality!

✔ Lay off the booze. Alcohol may initially sedate you but ultimately makes you restless, disrupts blood sugar, aggravates sleep apnea, and prevents restful deep sleep. As we age or transition through menopause, we become even more sensitive to alcohol’s sleepdisrupting activities. Even one or two drinks might be too many.

✔ Avoid late-night eating. Late or heavy dinners and snack binges wreak havoc on a good night’s sleep;

blood sugar roller coasters, active digestion, and liver involvement can affect you for several hours after you eat. Try to stop eating at least 4 hours before bedtime and particularly avoid big, heavy dishes and sugaror fat-laden food. Many people sleep best fasting for 12 to 16 hours between dinner and breakfast—with an emphasis on earlier dinner rather than later breakfast.

✔ Exercise during the day. Physical activity is phenomenal for addressing insomnia and stress. But not right before bedtime—aim for morning or midday activity instead. That said, late-day exercise is better than none.

sunscreen guide

Summer is here! It’s time to make the most of bright, sunny days by hitting the trail, the beach, or whatever outdoor fun comes your way. Don’t forget to take steps to protect your skin from the sun so you can enjoy the beautiful weather all summer long.

SPF 30

SPF stands for “Sun Protection Factor” and indicates how well the product will protect you from UVB rays. Experts recommend choosing a sunscreen with SPF 30 or higher.

Broad spectrum

Look for sunscreen that’s labeled broad spectrum. These products have been tested and shown to protect against both UVA and UVB rays.

SUN SCREEN

Mineral v. chemical

Water resistant

For swimming, make sure your sunscreen is water resistant—ideally for up to 40 or 80 minutes. Apply it every two hours, or as indicated on the product label.

BROAD SPECTRUM

WATER RESISTANT (30 minutes)

Some locations have banned certain chemical sunscreen ingredients due to their potential to cause damage to oceans and coral reefs. Reef-safe alternatives are made with natural minerals including zinc oxide and titanium dioxide.

Lotions v. sprays

Lotions apply more evenly than sprays, and most people do not apply enough spray to reach the desired SPF.

Apply generously

Apply at least an ounce of sunscreen to your face, neck, arms, and legs 30 minutes before heading outside.

More ways to protect yourself

In addition to sunscreen, here are some ways to protect yourself from UV damage while you’re enjoying the sun.

• Seek shade from 10 a.m. to 4 p.m., when rays are at their strongest.

• Wear a hat with at least a 2- to 3-inch brim to protect your face, ears, head, and neck. Choose a pair of wraparound sunglasses that protect from both UVA and UVB rays.

• To protect your arms and legs, wear longsleeved shirts and pants if possible. Dark clothing can offer more protection than light. Tightly woven fabrics are better than those that have a loose weave.

• Use lip balm with SPF protection to protect your lips.

• Avoid indoor tanning. It’s linked with an increased risk of melanoma.

Understanding UV

There are three types of UV radiation rays: ultraviolet A (UVA), ultraviolet B (UVB), and ultraviolet C (UVC). UVC is absorbed by the earth’s atmosphere and ozone layer, so it’s not much of an issue. UVA and UVB rays are the ones to be concerned about.

• Skin damage from both UVA and UBA rays is cumulative and your risk of developing skin cancer increases with repeat exposure over time.

• UV rays intensify during spring and summer. Water, sand, snow, and pavement cause UV rays to bounce, so exposure increases when you’re near these areas.

• UVA rays cause premature aging of the skin. They can penetrate both windows and cloud cover.

• UVB rays cause sunburn and can damage your skin all year long.

BY MARIA NOËL GROVES, RH (AHG)

men’s health nutrients

to support hormone balance

Back to basics

Many Americans’ diets don’t hit the bare-bones baseline recommendations for key vitamins and minerals, particularly calcium, magnesium, potassium, and vitamins D, E, and K. Though obtaining nutrients from food provides the best support, a daily men’s multivitamin/mineral supplement can help fill nutritional gaps and usually provides supportive men’s health remedies like lycopene.

Hormone balance in men encompasses far more than simply prostate health and sexual function. Reproductive hormones interplay with many aspects of men’s health, including those associated with “masculinity”—like drive and stamina, courage, and body hair—and others that are concerns for everyone, including bone health, insulin sensitivity and blood sugar metabolism, muscle strength, and overall energy and vitality.

Male hormones 101

Testosterone is the primary masculine hormone, produced mainly in the testes. It is principally associated with vitality and masculine traits, particularly in peak reproductive years, as is another hormone called androstenedione (“Andro”).

Dihydrotestosterone (DHT) has some beneficial roles during sexual development and is technically more potent than testosterone, but excessive amounts as men age are associated with balding and prostate problems.

Some testosterone is converted into estrogen, which may increase with age and with increased abdominal fat. If it happens too much, there will be a drop in testosterone and a reduction in the benefits of testosterone.

Cholesterol is a base molecule of all these reproductive hormones; having adequate cholesterol is important.

Vital foods & nutrients

A varied and blood sugar balancing whole foods diet rich in plants, good fats, fiber, and a complete array of proteins is as helpful for men as it is for everyone. Some extras to consider:

Lycopene: A red pigment in tomatoes, watermelon, red bell peppers, guava, and pink grapefruit. Lycopene helps protect the prostate from cancer and inflammation.

Zinc: A mineral found in abundance in oysters and other shellfish, pumpkin seeds (pepitas), red meat, nuts, and legumes. Zinc is also added to multivitamin/mineral supplements. It plays an important role in prostate health, sperm production, immune health, mitochondrial energy, Type 2 diabetes prevention, and hormone balance. Moderation is key—aim for at least 11 mg per day but no more than 40 mg on a regular basis.

Pumpkin seeds: Not only do pumpkin seeds (or pepitas) provide zinc, but pumpkin seed oil may have specific effects that are beneficial for prostate and bladder tissue. Studies confirm the oil’s ability to reduce symptoms of overactive bladder, frequent and nighttime urination, as well as reduced bladder tone, benign prostatic hyperplasia (BPH), and lower urinary tract symptoms (LUTS).

Antioxidant, anti-inflammatory, circulationenhancing herbs and foods including garlic, cayenne, green tea, turmeric, rosemary, and ginger support erectile function, and the body’s ability to fight cancer and maintain a healthy prostate. ●

SELECTED SOURCES “Carotenoids,” 10/23; “Zinc,” 2019, Linus Pauling Institute, https://lpi.oregonstate.edu • “Effects of an oil-free hydroethanolic pumpkin seed extract on symptom frequency and severity in men with benign prostatic hyperplasia: A pilot study in humans” by M. Leibbrand et al., Journal of Medicinal Food, 6/19 • “Evaluation of 5α-reductase inhibitory activity of certain herbs useful as antiandrogens” by A. Nahata and V.K. Dixit, Andrologia, 8/14 • “Micronutrient inadequacies in the US population: An overview,” Linus Pauling Institute, https://lpi.oregonstate. edu • “Pharmacological approaches in managing symptomatic relief of benign prostatic hyperplasia: A comprehensive review” by C. O’Quin et al., Cureus, 12/23 • “Pumpkin seed oil (Cucurbita pepo) versus tamsulosin for benign prostatic hyperplasia symptom relief: A single-blind randomized clinical trial” by N. Zerafatjou et al., BMC Urology, 2021 • “Pumpkin seed oil (prostafit) or prazosin? Which one is better in the treatment of symptomatic benign prostatic hyperplasia” by M.K. Shirvan et al., Journal of the Pakistan Medical Association, 6/14 • “Randomized clinical trial of an ethanol extract of Ganoderma lucidum in men with lower urinary tract symptoms” by M. Noguchi et al., Asian Journal of Andrology • “Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: A randomized comparative trial” by Y. Panahi et al., SKINmed, 1–2/15 • “Serenoa repens, selenium, and lycopene to manage lower urinary tract symptoms suggestive for benign prostatic hyperplasia” By A. Russo et al., Expert Opinion on Drug Safety, 12/16 • “Treatment of benign prostatic hyperplasia by natural drugs” by E. Csikós et al., Molecules, 12/21

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

BY SALLY KARLOVITZ, CN

4 steps to more energy

Do you constantly feel tired? If you answered YES, then keep reading because I have some great news for you!

While fatigue can be caused by many things, including stress, pollution, poor diet, insomnia, anemia, or low thyroid function, there are some steps you can take to combat fatigue and boost your energy levels naturally.

q Exercise. Exercise is a key part of an energized life. Exercise improves heart function and circulation, and it helps you feel good! Research suggests that even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. So find whatever activity gets you going and add more movement to your day.

r Stay Hydrated. Hydration is critical to maintaining good energy levels. Be sure to drink enough clean fluids, like alkaline water or coconut water, to stay hydrated. If you work, exercise, or play in the sun, be sure you add electrolytes to maintain fluid balance in the body.

s Nourish Adrenals. When the body is under chronic stress, the adrenals can get worn out! These

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little glands help keep the body functioning well under stress and keep energy levels up. B vitamins are essential for healthy adrenal function, nerve function, and for energy production in the body.

Pantothenic acid (vitamin B5) provides support for adrenal gland function, and vitamin B12 plays an important role in energy production. B12 deficiency is becoming more common, as this vitamin can be depleted by certain medications and poor digestion. Deficiency of B12 can result in increased fatigue, so consider adding B12 to your daily regimen.

t Try Natural Energizers. Yerba mate and green coffee are herbs that can give a quick burst of energy. They work well in combination with adaptogens like holy basil or rhodiola that have a balancing effect on the body, helping to boost adrenal function and endurance. Rich in nutrients and proteins that nourish the body, supergreens powders can also be used to provide a non-stimulating form of natural energy.

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a well-stocked kitchen

fill your pantry with staples

It’s never a bad idea to have a supply of shelf-stable foods at the ready. Besides being convenient for making last-minute meals, pantry staples can be essential for severe weather, personal crises, and other unexpected events.

Where to start

✔ Begin by cleaning your pantry and cabinets out. Discard anything that’s expired. Cans of tuna can last for years, but dried spices and herbs are at their best for only about 12 months.

✔ Get rid of food that’s changed color or smells strange. If a can is bulging, leaking, or rusted, toss it. These can all be signs of spoilage.

✔ If you haven’t used an item in over a year and it’s expired, throw it away. If it’s still good, you can donate it to a food pantry or give it away.

Ingredients that last

Here are some ideas for filling your pantry. Buy what you like. If you don’t care for canned tuna, stock up on canned chicken. If you prefer balsamic vinegar over red wine vinegar, opt for the balsamic. To cut down on food waste, make your pantry a reflection of what you and your family are most likely to enjoy.

✔ Breakfast: cereal, oats, shelfstable dairy-free milk, protein powder, coffee, tea

✔ Snacks: protein bars, trail mix, nuts, dried fruits, crackers, pretzels

✔ Oils: coconut, olive oil, extra-virgin olive oil, avocado, grapeseed

✔ Vinegars: balsamic, red wine, white wine, apple cider

✔ Jars, cans, and other shelf-stable packaging: tuna, tomatoes, tomato paste, pasta sauce, applesauce, nut butters, jams/ jellies, beans, pickles, capers, olives, anchovies, mustard, salsa, soy sauce, juice, soups, and broths (chicken, vegetable, etc.)

✔ Grains/starches: brown rice, quinoa, dry pasta, breadcrumbs, dried beans, and lentils

✔ Ingredients for baking: flour, cornstarch, baking powder, baking soda, vanilla extract, sugar/brown sugar, maple syrup, honey, chocolate chips, cocoa powder, powdered milk

✔ Spices/seasonings: salt, pepper, bay leaves, cinnamon, cumin, garlic powder, dried oregano, curry powder, ground cayenne

✔ Pet food: don’t forget to stock up on whatever your furry family member may need!

✔ Finally, make sure you have a good hand-held can opener available.

It’s time to organize

✔ Rearrange your newly stocked pantry by grouping similar items together. Place condiments on one shelf, baking products on another, and breakfast staples off on their own.

✔ If this system doesn’t work for you, try another approach. Perhaps stocking all the sweet items in one place and the savory in another will be easier for you to find what you need. Consider what will work best for you.

✔ Most important of all, organize the oldest items in the front where they can be easily accessed and used first before they expire. Here’s a tasty and filling recipe that makes use of some common and favorite shelf-stable items. ● SELECTED SOURCES “How to stock a modern pantry: A guide” by Julia Moskin, New York Times, https://cooking.nytimes.com, 2024 • “How to stock a pantry for a year: Comprehensive guide for long-term storage,” www.ThisMakesThat.com, 1/6/24 • “Your guide on how to stock your pantry in case of an emergency” by Karla Walsh, Better Homes & Gardens, www.bhg.com, 5/11/21

35 min prep time serves 4

Pantry Pasta with Capers and Lemons

From Easy Wins by Anna Jones ($35, Fourth Estate, available 9/24)

¼ c shelled unsalted pistachios

2 shallots, peeled and thinly sliced

4 garlic cloves, peeled and thinly sliced

6 Tbsp olive oil

1 unwaxed lemon

3 Tbsp capers

14 oz pasta, like linguine

½ bunch flat-leaf parsley, finely chopped

Grated Parmesan cheese or vegan Parmesanstyle cheese, to serve

1. Cook pistachios and shallots: heat a large frying pan over medium heat and add pistachios. Toast then, tossing regularly, until golden brown and fragrant. Allow to cool for a moment, and then transfer to a pestle and mortar and roughly bash. Set aside for serving. Peel and finely slice shallots and garlic. Return pan to medium-low heat and add oil. Add shallots and garlic and cook for 8 to 10 minutes, or until golden at edges.

2. Chop lemon: cut lemon in half, removing seeds, and then slice and finely chop one half, peel and all, discarding pithy end. Keep other half of lemon for squeezing over dish later.

3. Finish sauce: add capers and finely chopped lemon to shallots and garlic in pan. Cook for another couple of minutes until you have a thick paste, and then turn off heat. This can be done ahead.

4. Cook pasta: put a large pot of very well-salted water to boil. Add pasta to boiling water and cook for a couple of minutes less than package directions. You want the pasta not quite al dente. Drain, keeping a mugful of the pasta cooking water to finish the sauce.

5. Finish sauce: add drained pasta to shallot pan along with half a mug of pasta water. Cook, turning pasta with tongs or a spoon, until caper, shallot, and lemon mixture has come together into a thick sauce, adding a dash more pasta water, if needed. Add juice of remaining half lemon and chopped parsley and toss again. Serve in bowls with a scattering of pistachios and Parmesan.

Kitchen Note: Like all the best recipes, this one comes mostly from the cupboard. Here, a good bit of capers, shallots, lemon, and pistachios come together to make a quick sauce that gives you all the flavors. Pasta water is key to getting the lemonycapery sauce creamy and sticking to the pasta, so make sure you don’t miss out keeping it back—it’s the most important ingredient in this recipe.

Per serving (made with ¼ c Parmesan cheese): 671 Calories, 20 g Protein, 6 mg Cholesterol, 87 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 7 g Fiber, 28 g Total fat (5 g sat), 289 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Phosphorus, ★★★ Vitamin B6, ★★ Vitamin E, Calcium, Folate, Iron, Magnesium, Zinc, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), Potassium

fill the gaps prevent nutrient deficiencies at every stage of life

Many Americans do not consume adequate vitamins and minerals from food alone, likely because of eating a high-calorie, low-nutrient diet.

“About 75 percent of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80 percent do not consume the recommended intake of vegetables,” according to Victoria J. Drake, PhD, of the Linus Pauling Institute at Oregon State University.

The 2015–2020 Dietary Guidelines for Americans cites “nutrients that are underconsumed in the US population, . . . labeling a few as ‘nutrients of public health concern’ because low intake may lead to adverse health effects,” Dr. Drake writes. These nutrients include vitamin D, calcium, potassium, iron, and dietary fiber. (Others of concern are vitamins A, C, E, and magnesium.)

Different stages of life present different challenges.

Mothers & babies

Although not one of the nutrients mentioned above, folate (vitamin B9) deficiency can cause neural tube defects—which can lead to brain and spinal cord problems—in a developing fetus. Women in their childbearing years may want to consider supplementing with a multivitamin that contains folate (or its manufactured form, folic acid).

Infants & young children

“ Vitamin D deficiency affects people across the lifespan,” according to a Yale Medicine fact sheet, beginning with breastfed infants.

Adequate calcium intake is also critical throughout life to build and maintain bone. Although rare in this

country, calcium deficiency is still seen in other parts of the world, leading to rickets.

Young children may be at risk of iron deficiency, which can lead to growth and development issues including behavioral and learning problems.

Tweens & young adults

Young people may begin to experiment with their diets and become vegetarian or vegan without looking into the nutritional profile of the new diet. Calcium deficiency can result, as can iron deficiency anemia, especially in girls and young women who are menstruating.

Adults

In addition to its role in building and maintaining strong bones, calcium also supports muscle and nerve function, and helps regulate heartbeat. As women age, estrogen drops, taking with it the ability to absorb calcium. Women over 50 need 1,200 milligrams (mg) a day; other adults need 1,000 mg. This mineral can be found in dark green vegetables such as kale and broccoli, fortified cereals and plant milks, cheese, and yogurt.

Red blood cells depend upon adequate iron. While those who eat meat and fish are likely to get enough iron, those who follow plant-based diets need to ensure their meals contain enough beans, grains, spinach, and fortified cereals. Symptoms of iron deficiency include headaches, shortness of breath, fatigue, and feeling cold.

Essential for healthy bones, vitamin D “may help with muscle strength and protecting against cancer and Type 2 diabetes,” according to the CDC’s Second Nutrition Report. Because it is found in few foods, it is added to milk, among other foods.

SELECTED SOURCES “CDC’s Second Nutrition Report: A comprehensive biochemical assessment of the nutrition status of the U.S. population,” Centers for Disease Control and Prevention, www.CDC.gov • “Main nutritional deficiencies” by A.K. Kiani et al., Journal of Preventive Medicine and Hygiene, 6/22 • “Micronutrient inadequacies in the US population: An overview” by V.J. Drake, Linus Pauling Institute, https://LPI.OregonState.edu, 11/17 • “The truth about nutrient deficiencies” by M. Salamon, Harvard Medical School, www.Health.Harvard.edu, 6/1/22 • “Vitamin D deficiency: Overview,” Yale Medicine Fact Sheet, www.YaleMedicine.org

JUNE 2024

Who needs a supplement?

Those who are healthy and eat a varied diet [full of brightly colored vegetables and fruit] may not need extra vitamins and minerals, says Teresa Fung, MS, RD, ScD, of the Harvard T. H. Chan School of Public Health. “A vitamin pill does not contain all the beneficial stuff in food,” she says. “It’s not a shortcut.”

Certain conditions, however, may call for supplementation: advanced age, which may bring a lack of desire for food as well as trouble with chewing and swallowing; digestive issues; some medications; and pregnancy. ●

Omegas through the life span

Getting enough omega 3s and omega 6s is important throughout life. Infants and children who are deficient in these essential polyunsaturated fatty acids may exhibit slow growth. Starting in pregnancy, supplementing with omega-3 fatty acids is associated with increased birth weight and lower risk of premature birth.

In all life stages, deficiencies can lead to greater susceptibility to infection, slow wound healing, and dry skin rash. In addition, research show that low levels of omega 3s are associated with a higher risk of death from coronary heart disease.

SOURCE “Main nutritional deficiencies” by A.K. Kiani et al., Journal of Preventive Medicine and Hygiene, 6/22

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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.

*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