AUGUST 2022
• Probiotics for gut health • Get better sleep • Health benefits of ashwagandha
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[ healthy pick ]
watermelon Watermelon pops up at almost every barbecue, pool party, and picnic. It’s easy to see why: Watermelon boasts 92 percent water content, making this tasty fruit both refreshing and hydrating. The lycopene in watermelon may also protect against harmful UV exposure, which increases during the longer days of summer. Watermelon is a great pick-me-up after a day at the beach or a strenuous summer hike. A good source of vitamin B6, which helps fuel the Nutrition Facts body by breaking down Serving Size 1 cup proteins, watermelon also contains Amount Per Serving antioxidants and Calories 46 potassium that can help the body recover after Protein 1g exercising. Fat 0g Each 1-cup serving Carbohydrates 12 g of watermelon contains fewer than Fiber 1g 50 calories, making it the perfect summer snack. Watermelon chunks make great additions to salads, grain bowls, smoothies, and more. Here are some tips for making the most of the season’s bounty: ✔ When choosing a watermelon, prioritize firmness, symmetry, and heft—you want a fruit heavy for its size. ✔ A round yellow patch on the flesh is okay— even desirable—as that is where the melon sat on the ground while it was growing. Avoid fruits with a lot of bruises, cuts, and dents. ✔ Always wash watermelons in cool water and pat dry before preparing and eating. Make sure your cutting surface and tools are clean too. SELECTED SOURCES “Summer is time for kids to try new foods” by Jessica Cording, Academy of Nutrition and Dietetics, www.EatRight.org, 6/21 • “Watermelon,” US Department of Agriculture SNAP-Ed Connection, www. snaped.fns.usda.gov
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© STEVE KLISE
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jump on board
Elevate everyday meals with charcuterie boards!
[ august contents ] 5 market gourmet Dot’s Peach Cobbler with Crystallized Ging
24 25
6 health front Mediterranean diet may help ease depression • Omega 3s linked to reduction in heartfailure hospitalizations • More
12 jump on board Toasted Bread for Bruschetta • Tomato-Basil Topping • Smashed Peas with Lemon and Mint • Hummus
16 the microbiome connection Strategies to support gut health.
18 quick tips Get relief from seasonal allergy symptoms.
20 supplement spotlight Protect your vision as you age.
22 T aste for Life 2022 Nutrition Chart A guide to all the nutrients your body needs to stay healthy.
24 get some sleep! Sleep quality affects immunity, mood, and more.
25 adapt with ashwagandha Do you need this bodybalancing herb?
26 cook-at-home Learn how to buy and prepare fish and seafood.
28 healthy strategies Tips to help you preserve the flavors of summer.
Products advertised or mentioned in this magazine may not be available in all locations.
AUGUST 2022
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[ note to shoppers ]
Let the harvest begin! While the dog days of August bring their heat and humidity to many parts of the country, the month also marks the harvest season’s beginning in earnest. Welcome additions to the menu at this time of year include tomatoes, zucchini, and, yum, watermelon (page 2). Inside the body, there’s a world of microbes—bacteria, fungi, and more—collectively called the microbiome. In fact, there are 10 microbial cells for every human cell! Feeding the microbiome with probiotics is one of the most important things we can do for our bodies. See “The Microbiome Connection” on page 16 to learn the many benefits of probiotics. If hay fever gets you down at this time of year, look for the Quick Tips department on page 18; our Supplement Spotlight (page 20) discusses eye health; and we cover adult nutrition in the chart on page 22. After a busy day, it may be hard to get to sleep. But it’s worth putting some effort into making sure you reap the benefits of enough good-quality shuteye (page 24). Sometimes it seems as though stress is always with us. Certified nutritionist Sally Karlovitz comes to the rescue with “Adapt with Ashwagandha” (page 25), an herb that helps the body get back into balance. Want to put away some of August’s bounty for winter? See the article on food storage and preservation on page 28. And for right now, we have a guide to buying fish (page 26). To enhance an August party or make a festive dinner, charcuterie boards are just the ticket (page 12). And for dessert? See page 5 for a delicious peach cobbler. Wishing you good health to take you through the rest of the summer—
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 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) Retail Account Manager Allen Gold 800-677-8847 (x111) 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 603-2830141); © 2022 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
a note on recipes
Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
Disclaimer
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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[ market gourmet ] Dot’s Peach Cobbler with Crystallized Ging From The Red Truck Bakery Farmhouse Cookbook by Brian Noyes ($28, Clarkson Potter/Publishers, 2022)
8 Tbsp (1 stick) unsalted butter 4 large ripe peaches, peeled, pitted, and cut into medium slices (about 3 c) 1¼ c sugar, divided 1 Tbsp plus 1½ tsp finely chopped crystallized ginger 1 c unbleached allpurpose flour 2 tsp baking powder ½ tsp kosher salt 1 c whole milk 1 tsp pure vanilla extract Vanilla ice cream, for serving (optional)
1. Preheat oven to 350º. Place butter in a 13×9-inch baking dish.
60 min prep time serves 8
2. In a large bowl, combine peaches, ¾ cup of the sugar, and the crystallized ginger, tossing to distribute everything evenly.
3. In a separate large bowl, whisk together flour, remaining ½ cup sugar, baking powder, and salt. 4. Place baking dish in oven for 3 to 5 minutes, just until butter has melted. (Don’t let it burn.) Meanwhile, whisk milk and vanilla into flour mixture until well blended. Batter will be thin. 5. Transfer hot baking dish to stovetop and tilt it just enough so melted butter coats entire bottom. Pour batter evenly over melted butter, without stirring. Spoon peach mixture over batter, again without stirring. Pour any fruit juices from bowl evenly across fruit.
6. Return baking dish to oven. Bake for 40 to 50 minutes, rotating baking dish from front to back halfway through, until batter has risen to the top around the peaches and is crisp and browned. The puffed-up batter will sink a bit after baking. Serve warm with ice cream, if desired. Kitchen Note: This cobbler is made in a different style, with a thin butter-based batter that rises up through the fruit while baking. Per serving (without ice cream): 346 Calories, 3 g Protein, 56 g Carbohydrates, 43 g Total sugars (31 g Added sugars), 2 g Fiber, 13 g Total fat (8 g sat), 256 mg Sodium, ★★ Phosphorus, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Folate
AUGUST 2022
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[ health front ]
NEWS THAT’S GOOD FOR YOU
healthy diet decreased depression in young men In a 12-week study conducted by researchers based in Sydney, Australia, men aged 18 to 25 with moderate to severe depression who ate a poor diet saw a significant improvement in depression symptoms after adopting a Mediterranean diet. The 72 participants in the randomized controlled trial were assigned to either a control group or a Mediterranean diet group, who followed a whole foods menu abundant in vegetables, legumes, whole grains, oily fish, olive oil, and nuts. Those in the control group were paired with community volunteers who spent social time with them, a practice known as befriending therapy. The researchers found that compared to befriending therapy, those in the Mediterranean diet group experienced a significant boost in their mental health and quality of life. “We were surprised by how willing the young men were to take on a new diet,” lead researcher Jessica Bayes said in a news release from the University of Technology Sydney. “Those assigned to the Mediterranean diet were able to significantly change their original diets, under the guidance of a nutritionist, over a short time frame.” The study’s conclusion indicates the importance of nutrition in treating depression, the scientist noted. “It suggests that medical doctors and psychologists should consider referring depressed young men to a nutritionist or dietitian as an important component of treating clinical depression,” Bayes said. SELECTED SOURCES “A better diet helps beat depression in young men,” University of Technology Sydney, 5/9/22 • “The effect of a Mediterranean diet on the symptoms of depression in young males (the ‘AMMEND’ study): A randomized control trial” by Jessica Bayes et al., Am J Clin Nutr, 4/20/22
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interval of vegan eating may help those with type 2 diabetes or overweight Eating vegan for just 12 weeks may lead to better blood sugar levels and meaningful weight loss for people with Type 2 diabetes and people who are overweight. Scientists in Denmark analyzed 11 trials with nearly 800 participants and compared vegan diets to other diets to determine their effects on body weight, body mass index (BMI), blood sugar levels, blood pressure, and cholesterol—all cardiometabolic risk factors. They found that, compared to the other diets, vegan diets reduced body weight (a loss of at least 11 pounds was considered clinically meaningful) and BMI. Effects on blood sugar level and cholesterol were smaller, however. Lead researcher Anne-Ditte Termannsen of the Steno Diabetes Center in Copenhagen, in a news release from the European Association for the Study of Obesity, said, “Vegan diets likely lead to weight loss because they are associated with a reduced calorie intake due to a lower content of fat and higher content of dietary fiber. However, more evidence is needed regarding other cardiometabolic outcomes.” SOURCE “Vegan diets boost weight loss, lower blood sugar in adults with overweight or Type 2 diabetes,” European Association for the Study of Obesity, 5/5/22
omega 3s may reduce hospitalizations
An omega-3 fatty acid supplement appeared to reduce the likelihood of heart-failure hospitalizations in people with Type 2 diabetes. The benefits were higher for Black people compared to others in the study. Participants in the original study took 2,000 IU of vitamin D each day along with the omega 3s EPA (460 milligrams) and DHA (380 mg). The trial lasted more than five years and had more than 25,000 participants. The new offshoot of that study looked at results from about 1,700 participants who had been diagnosed with Type 2 diabetes. SOURCE “Diabetes mellitus, race, and effects of omega-3 fatty acids on incidence of heart failure hospitalization” by L. Djoussé et al., JACC: Heart Failure, 4/22
AUGUST 2022
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Four Sigmatic
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Carbonaut
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Melora
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AUGUST 2022
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AUGUST 2022
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jump on board
BY LISA FABIAN
charcuterie plates for dinners, snacks, and more
Charcuterie boards are an assortment of cheeses, meats, nuts, breads, crackers, fruit, and vegetables that are beautifully presented on a board. They’re perfect for appetizers, light meals, or snacks.
© STEVE KLISE
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1
Tomato-Basil Topping P. 14
Toasted Bread for Bruschetta P. 14
3 Smashed Peas with Lemon and Mint P. 15
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continued from page 13
To be called a charcuterie board, meat must be included. But no matter the definition, any pleasing arrangement on a board—with or without meat—is a healthy way to enjoy food.
meat and cheese chunks. Be sure to place an empty bowl nearby for used toothpicks to be discarded.
Designing the board
Wood, plastic, metal, marble, or ceramic: The material doesn’t matter as long as it’s food safe. Consider the event when deciding what type of board to use. A rustic wooden board works for a casual dinner or picnic. A cheerful plastic board in a bright color makes a good choice for a birthday party. If you’re hosting a sophisticated event, consider a ceramic or marble board. Rectangular boards are the most popular but any shape will work. Keep items in their original containers and block out where they’ll go on the board to determine the size you’ll need. A finished board should not look crowded or sparse. Accessorize the board with forks, tongs, small knives, and spoons so guests can serve themselves. Include toothpicks and tiny skewers for spearing olives, and
Toasted Bread for Bruschetta
From Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)
1 (12x5-inch) loaf country bread with thick crust, ends discarded, sliced crosswise into ¾-inch-thick pieces 1 garlic clove, peeled Extra-virgin olive oil Kosher or flake sea salt
1. Adjust oven rack 4 inches from broiler
Consider the season (summer, fall, winter, spring)
2 © STEVE KLISE
1
Selecting food for the board
Tomato-Basil Topping
From Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)
12 oz cherry or grape tomatoes, quartered ½ tsp table salt ¼ tsp sugar
15 min
3 Tbsp extra-virgin olive oil
prep time
1 Tbsp red wine vinegar
serves 6
¼ tsp pepper
element and heat broiler.
2. Arrange bread in a single layer on an aluminum foil-lined baking sheet.
© STEVE KLISE
Choosing the board
Start by looking at it as a canvas, and place the largest pile of food in the center, working out toward the edges and adding smaller piles surrounding it. Don’t worry if everything doesn’t fit on the board. Dips and spreads may be better off in small bowls placed around the board. Another option is to place similar items together on the board. This creates a cohesive look. No matter what makes its way onto your board, be sure to cut everything into bite-size pieces. This makes the food easy to pick up and eat, and it creates a pleasing and uniform look. Don’t forget about natural garnishes. A basil bunch in the center of the board not only looks like a flower, but it also allows people to pick a few leaves to top dips or bruschetta.
3 Tbsp chopped fresh basil
40 min prep time
makes about
2 cups
1. Combine tomatoes, salt, and sugar in a bowl and let sit for 30 minutes.
1 to 2 minutes per side.
2. Transfer tomatoes to a salad spinner and spin until excess liquid has been removed, 45 to 60 seconds, redistributing tomatoes several times during spinning.
4. Lightly rub 1 side of each toast with garlic (you will not use
3. Return tomatoes to bowl along with oil, vinegar, and pepper and
3. Broil until bread is deep golden and toasted on both sides,
all of garlic). Brush with oil and season with salt to taste.
Kitchen Note: Larger than crostini, these garlicky toasts give a flavorful foundation to whatever toppings you choose to pile on. This recipe can easily be doubled. Per serving: 177 Calories, 5 g Protein, 26 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 6 g Total fat (1 g sat), 301 mg Sodium, ★★★ Vitamin B1 (thiamine), ★★ Folate, ★ Vitamin B2 (riboflavin), B3 (niacin), Iron
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toss to combine. (Tomato mixture can be refrigerated for up to 24 hours; bring to room temperature before serving.) Stir in basil and season with salt and pepper to taste. Per serving (serves 6): 72 Calories, 1 g Protein, 2 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 157 mg Sodium, ★ Vitamin C, E, K
AUGUST 2022
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to highlight produce and other items that are fresh and available. Think about the food preferences and dietary needs of the guests. Embrace colors, textures, and a variety of foods when building a board. Balance your item selections, so there’s still a variety of food to choose from after the board has been picked over. Here are some options to consider. Meat. For a true charcuterie board, include aged or cured meats. Sliced luncheon meat or leftover roast chicken work well too. Vegetables. For the ultimate crunch, slice bell peppers, celery, cucumbers, and carrots for the board. Blanched green beans, broccoli, and cauliflower are healthy choices too. Marinated mushrooms and artichokes are a welcome addition. Store sliced veggies in an ice water bath until you assemble the board. This helps keep them crisp. Fruits. Plan on both fresh and dried choices. Sliced peaches, pears, apples, or bananas can be fanned out for an appealing look. Whole grapes, figs, strawberries, and other berries are colorful and
Smashed Peas with Lemon and Mint
From the Taste for Life test kitchen
From Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)
8 oz frozen peas ¼ c water 1 c baby spinach 2 Tbsp chopped fresh mint 2 Tbsp extra-virgin olive oil 1 tsp grated lemon zest ¼ tsp red pepper flakes, divided
SELECTED SOURCES “15 charcuterie board ideas to take your dinner parties to the next level” by Molly Allen, www.Insider.com, 8/18/21 • Boards: Stylish Spreads for Casual Gatherings by Elle Simone Scott ($30, America’s Test Kitchen, 2022)
Hummus © STEVE KLISE
3
easy to pick up. Don’t forget about dried varieties: cranberries, apples, apricots, cherries, prunes, dates, and raisins add pops of fruity flavor. Crackers and breads. Crackers provide crunch and help scoop up dips and hummus. Look for bagel crisps, pita chips, wholegrain, and gluten-free options. French bread, flatbread, or pita bread can be sliced into desired serving sizes. Include an equal number of crackers and breads. Cheeses. Hard or soft, there’s no wrong choice. Consider Cheddar, Parmesan, goat, feta, smoked Gouda, brie, and freshly sliced mozzarella. Dips. Hummus, pesto, artichoke, olive tapenade— the choice is yours. Don’t forget to include a dollop of jam or honey next to the fruit for dipping. Nuts, olives, chocolate. Roasted cashews and raw almonds add a delightful crunch. Olives (green or black) add a savory component. Consider squares of dark chocolate for additional flavor. ●
25 min prep time
makes about
2 cups
1 (15.5 oz) can chickpeas, drained ¼ c water ⅛ c tahini Juice of 1 lemon 1 Tbsp olive oil 1 garlic clove, minced
15 min
Salt
prep time
1. Add chickpeas, water, tahini, lemon juice,
¼ tsp table salt
oil, and garlic to a food processor bowl. Blend until smooth.
¼ tsp pepper
2. Season to taste with salt. Serve.
serves 6
1. Bring peas and water to simmer in a medium saucepan over medium heat. Cover, reduce heat to medium low, and cook until peas are tender, 8 to 10 minutes.
Kitchen Note: To make Beet Hummus, follow the above recipe adding 8 ounces roasted, peeled, chopped beets to the food processor along with the other ingredients. Blend until smooth.
2. Transfer peas (and any remaining water) to a food processor. Add
Per serving: 331 Calories, 16 g Protein, 48 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 10 g Fiber, 9 g Total fat (1 g sat), 218 mg Sodium, ★★★★★ Folate, ★★★ Vitamin B1 (thiamine), B6, Phosphorus, ★★ Iron, Zinc, ★ Vitamin B2 (riboflavin), Magnesium, Potassium
spinach, mint, oil, lemon zest, pepper flakes, salt, and pepper and pulse until coarsely ground, 8 to 10 pulses, scraping down sides of bowl as needed. (Pea topping can be refrigerated for up to 24 hours; bring to room temperature and stir to recombine before serving.)
Per serving (Beet Hummus; serves 6): 363 Calories, 17 g Protein, 55 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 12 g Fiber, 10 g Total fat (1 g sat), 277 mg Sodium, ★★★★★ Folate, ★★★ Vitamin B1 (thiamine), B6, Phosphorus, ★★ Iron, Zinc, ★ Vitamin B2 (riboflavin), B3 (niacin), C, Magnesium, Potassium
3. Season with salt and pepper to taste. Per serving (serves 6): 72 Calories, 2 g Protein, 6 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 5 g Total fat (1 g sat), 101 mg Sodium, ★ Vitamin B1 (thiamine), C, K
AUGUST 2022
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BY MARY ANN O’DELL, MS, RDN
the
microbiome
connection Microbiome is the new term in the health world. The microbiome refers to all the microbes—bacteria, fungi, viruses, and their genes—that live on our bodies and inside us. In reality, we are all mostly microbes! There are 10 microbial cells for every single human cell. Most of these microbes live inside our intestines and colon . . . our gut. This unique ecosystem inside of us affects our overall health and has become a topic of interest for research. This is because it is now understood that imbalances and disruptions to the health of the gut microbiome can affect our mind and mood and can contribute to other diseases, like digestive disorders, yeast infections, asthma, and more. We know there are hundreds of species of bacteria that live in the average human gastrointestinal (GI) tract, and we know these beneficial probiotic organisms are essential for promoting both digestive and immune health, among other benefits.
American Health
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Benefits of Probiotic Organisms Probiotics help the body in numerous ways, including: • Digestion. Probiotics aid digestion of complex carbohydrates, milk lactose, and proteins. • Nutrient Availability. Probiotics enhance absorption of certain nutrients, including B vitamins. • Yeast Control. Probiotics help suppress overgrowth of yeast, such as candida, in the GI tract. • Promote Immunity. Probiotics encourage an acidic intestinal environment which strongly inhibits undesirable or harmful bacteria and yeasts that can contribute to illness and infection. • Overall GI Health. Probiotics protect and promote the overall health of the GI tract. They encourage balance in the intestinal tract, which supports overall regularity. This action can also help reduce the negative intestinal effects of antibiotics.
Emerald Labs
1-Daily Multi 45+ for Men or Women Coenzymated multivitamin formula for men 45+ or for women 45+. Fortified with a raw, whole food base, plus pre- and probiotics. Iron-free.
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Saccharomyces boulardii, a yeast probiotic, has been found to be specifically beneficial for protecting the lining of the GI tract, and preventing diarrhea associated with travel or from antibiotics. • Mood Health & Brain Function. Scientists have discovered the “second brain”—neurons in the GI tract (called the second brain) that communicate like neurons in the brain, resulting in a gut-brain connection. Controlling inflammation in the GI tract and supplementing with probiotics may result in more GI balance and improvement in brain function and symptoms of mild depression. L. acidophilus, which resides in the small intestine, is probably the most well known of the probiotic strains, but there are many, many more, including B. bifidus, L. kefir, B. longum, L. lactis, and so many more. Yogurt, kefir, kombucha, and other cultured and fermented foods are good sources of beneficial probiotic organisms. Supplements containing concentrated
amounts of beneficial probiotic organisms are also available, with formulas offering targeted benefits for infants, seniors, and everyone in between.
Prebiotics for the Probiotics
Prebiotics are non-digestible carbohydrates that go through the digestive system and help good bacteria grow and flourish. Basically, they are food for probiotics. Prebiotics are derived mostly from plant fibers and have been shown to improve digestion, enhance the absorption of minerals, strengthen the immune system, and help reduce the likelihood of colorectal cancer. Look for herbal formulas with chicory or triphala, fiber supplements that contain inulin or acacia, or probiotic supplements with FOS added. Collectively, probiotics and prebiotics help promote balance in the gut and in the microbiome. This can translate into support for your overall health. So take care of your microbiome and support your inner ecosystem to help promote optimum health and well-being. ●
Essential Formulas
Dr. Ohhira’s Professional Formula Probiotics 5 year fermented formula. Supplies prebiotics, probiotics, and postbiotics. Supports digestive function, immune response, and whole health.* AUGUST 2022
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[ quick tips ]
BY KELLY MILNER HALLS
hay fever hacks
your guide to fighting allergy symptoms, naturally The ragweed allergies of August and September can feel unbearable. Over-the-counter antihistamines, decongestants, and inhalers are often used to quiet symptoms, but side effects can be troublesome—everything from drowsiness to blurred vision to dry mouth to nausea and beyond. Fortunately, there are natural options available.
Time for tea A wide variety of herbal teas help ease seasonal allergy symptoms. ✔ Rooibos tea, a red tea from South Africa, has components that naturally block the release of histamines. ✔ Ginger tea works as a natural antihistamine to help reduce nasal inflammation. ✔ Peppermint tea is a natural decongestant that can slow the production of histamines and the symptoms that go with them. ✔ Green tea, an antioxidant, has a pigmentation that helps block the body’s reaction to pollen.
Rinse for relief Pollens cling to mucous membranes within nasal passages. Use of a neti pot can flush them away. Use distilled water or tap water boiled for 3 to 5 minutes and cooled to room temperature in your neti pot. Otherwise, you may add to your allergens rather than reducing them. Saline nasal sprays that contain xylitol are a convenient and effective option. A couple of quick squirts will wash your nose, rinsing out pollens and also interfering with how allergens adhere to tissues in the nose and sinus cavities. An added, significant bonus is that research shows xylitol can reduce the severity of viral infections and pneumonia and help prevent ear infections in children. ●
SELECTED SOURCES “Allergy facts and figures,” Asthma and Allergy Foundation of America, www.AAFA.org • “Antiadhesive effects of xylitol on otopathogenic bacteria” by T. Kontiokari et al., Journal of Antimicrobial Chemotherapy • “Do I need antihistamines for allergies?” www.WebMD.com, 1/24/22 • “How xylitol can help fight fall allergies,” www.Xylitol.com
Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com.
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Here are a few more allergy-fighting tips: • Wraparound sunglasses can protect eyes from pollen, as can eye drops. • In late summer, ragweed pollen levels tend to be highest in the morning, so plan your day accordingly. • During a high pollen day, shower after you’ve been out of the house and put on fresh clothing. Keep windows shut if possible. • Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. In addition to garlic, eat broccoli, citrus fruits, onion, and leafy greens like collards and kale. • Taking probiotics may reduce symptoms and improve quality of life, especially if used long term.
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[ supplement spotlight ]
BY JANE EKLUND
eye health
nutrients to preserve your vision How can you protect your vision as you look toward (or move through) your elder years? Studies have identified certain nutrients and vitamins that can play a role in maintaining eye health and reducing the risk of developing age-related eye diseases.
Go with a winning combo
Deal with deficiencies
Named for two clinical trials determining that a combination of vitamins and minerals lowered risk of progression of age-related macular degeneration (AMD) by 25 percent, AREDS 2 (Age-Related Eye Disease Study 2) supplements can be purchased over the counter. They contain high levels of nutrients that would be difficult to obtain from diet alone. Talk with your eye care practitioner if you’re considering an AREDS 2 supplement, and check the packaging for these ingredients in the following amounts: ✔ Vitamin C, 500 milligrams (mg) ✔ Vitamin E, 400 international units (IU) ✔ Copper, 2 mg ✔ Zinc, 80 mg ✔ Lutein, 10 mg ✔ Zeaxanthin, 2 mg
Deficiencies can up your chances of developing eye conditions including cataracts, glaucoma, and AMD. Be sure to get these vitamins in your diet, or consider a supplement: Vitamin A: Critical to good vision, vitamin A protects against night blindness and dry eyes and supports the cornea. Vitamins C and E: Due to their antioxidant properties, vitamins C and E can help protect against age-related cataracts. B vitamins: In one study on women, supplementing with vitamins B6, B9, and B12 showed promise in reducing the risk of AMD; another study on people over age 49 showed a link between higher intakes of the B vitamins riboflavin, thiamine, and niacin, along with protein and vitamin A, and a lower incidence of cataracts. A third study found that a lower intake of vitamin B3 was related to glaucoma. Other nutrients that are linked to eye health include: omega-3 fatty acids and selenium. Be sure to check with your healthcare practitioner or eye doctor before starting a new supplement regimen. ●
SELECTED SOURCES “4 essential vitamins for eye health” by Beth Sissons, www.MedicalNewsToday.com, 10/25/19 • “AREDS 2 supplements for age-related macular degeneration (AMD),” National Eye Institute, www.nei.nih.gov, 6/22/21 • “Can supplements improve eye health and vision?” by Helen Korneffel, University of Michigan Health Blog, 8/15/19 • “Nutrients for prevention of macular degeneration and eye-related diseases” by Hock Eng Khoo et al., Antioxidants (Basel), 4/19
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2022
®
tasteforlife
Fights cancer and free radicals.
Antioxidant needed for eye and skin health and immunity; may help fight cancer.
ACTION
Leafy, green vegetables, green tea, 90 micrograms for women; alfalfa. 120 micrograms for men Brown rice, dairy, egg yolks, legumes, soy. Cheese, eggs, fish, poultry, spinach, yogurt.
Helps with blood clotting, bone formation, and bone repair. Enhances brain function and energy. Essential for energy and immune support.
(thiamine) (riboflavin)
AUGUST 2022
6/14/22 12:20 PM
(ascorbic acid)
Not strictly water soluble.
CHOLINE
BIOTIN
FOLIC ACID OR FOLATE (B9)
(pantothenic acid)
(niacin)
Leafy greens, liver, asparagus, brewer’s yeast.
Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects.
Brewer’s yeast, dairy, fish, meat, rice bran. Egg yolks, legumes, meat, whole grains. Berries, citrus fruits, leafy greens.
Helps transmission of nerve impulses; supports brain function and fat metabolism. Antioxidant for immune, eye, and skin health.
Promotes healthy hair, nails, and skin.
Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.
Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals.
Needed for growth and maintenance; reduces high levels of homocysteine.
75 mg for women; 90 mg for men
425 mg for women; 550 mg for men
30 micrograms
2.4 micrograms
400 micrograms; 600 micrograms during pregnancy
1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older
Whole wheat, eggs, legumes, peas. 5 mg
Fights stress; enhances stamina.
14 mg for women; 16 mg for men
Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ.
Aids healthy circulation and nerves; lowers cholesterol.
1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men
15 milligrams (mg)
Wheat germ, almonds and other nuts, cold-pressed vegetable oils.
(d-alpha tocopherol and vitamin E succinate)
15 micrograms; 20 micrograms for ages 71 and older
Not established Not established
Not established
Not established
Not established
Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease.
Green, yellow, and orange fruits/ vegetables. Green fruits/vegetables, especially leafy greens. Tomatoes cooked in oil, watermelon. Yellow corn, mangoes, oranges, egg yolks.
Salmon, lobster, shrimp.
Cod liver oil, fatty fish, egg yolks, fortified dairy.
Protects against eye disorders, particularly macular degeneration. May reduce risk of cancer, heart disease, and more. Antioxidant necessary for eye health.
RDA
(Recommended Dietary Allowances and Adequate Intakes)
Animal foods, fish liver oil, brightly 700 micrograms for women; colored fruits/vegetables. 900 micrograms for men
FOOD SOURCES
Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers.
LYCOPENE ZEAXANTHIN
LUTEIN
BETA CAROTENE Aids in cancer prevention.
ASTAXANTHIN
The five carotenoids below are converted into vitamin A in the body.
VITAMINS & MINERALS
nutrition chart
FAT–SOLUBLE VITAMINS (Remain in the body.)
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WATER–SOLUBLE VITAMINS
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W
Essential for strong bones and teeth and healthy gums; balance with magnesium. Helps glucose metabolism; enhances energy. Helps build blood cells, bone, and collagen. Makes thyroid hormones. Helps bone and brain development during pregnancy and infancy. Essential to blood cell production, growth, immune health, and energy. Balances calcium; needed for bone and cardiovascular health. Needed for fat and protein metabolism and energy production. Activates enzymes; promotes cell function. Protects against high blood pressure. Anticancer antioxidant; works best with vitamin E. Needed for formation of collagen for bones and connective tissue. Important in immune and reproductive health.
CALCIUM CHROMIUM COPPER IODINE IRON MAGNESIUM
MANGANESE MOLYBDENUM POTASSIUM SELENIUM SILICON ZINC
Antioxidant for immune, eye, and skin health.
75 mg for women; 90 mg for men Not established
425 mg for women; 550 mg for men
30 micrograms
2.4 micrograms
600 micrograms during pregnancy
150 micrograms
Eggs, legumes, seafood, whole grains.
Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains. Alfalfa, bell peppers, brown rice, root vegetables, soy.
Fruits, dairy, fish, whole grains.
Legumes, beef liver, cereal grains, dark leafy greens, peas.
8 mg for women; 11 mg for men
Not established
55 micrograms
4.7 grams
45 micrograms
We blend science and nature to create natural supplements that actually work.
CLE A N S E YOUR BLOOD.
www.arthurandrew.com
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by healthcare professionals or product manufacturers.
0722
Dairy, fish, leafy greens, meat, 310 mg for women 19-30; 320 mg for molasses, seafood, seeds, soybeans. women 31 and up; 400 mg for men 19-30; 420 mg for men 31 and up Avocados, nuts, seeds, sea 1.8 mg for women; vegetables, whole grains. 2.3 mg for men
Eggs, fish, liver, meat, leafy greens, 18 mg for women (8 mg after age 50); whole grains. 8 mg for men
Cod, tuna, seaweed, shrimp, milk, yogurt, cheese, iodized salt.
Dairy foods (and fortified 1,000 mg; substitutes), leafy greens, sardines. 1,200 mg for women age 51 and older; 1,200 mg for men 71 and older Brewer’s yeast, brown rice, meat, 25 micrograms for women; whole grains. 35 micrograms for men Meat, nuts, seafood, soybeans, 900 micrograms whole grains.
Apples, carrots, leafy greens, raw nuts, whole grains.
Berries, citrus fruits, leafy greens.
Helps transmission of nerve impulses; supports brain function and fat metabolism.
Necessary for bone building, cellular energy, and enzyme function.
Brewer’s yeast, dairy, fish, meat, rice bran. Egg yolks, legumes, meat, whole grains.
Promotes healthy hair, nails, and skin.
BORON
(ascorbic acid)
Not strictly water soluble.
CHOLINE
BIOTIN
brewer’s yeast.
Needed for blood formation and nervous system health. Kidneys, liver, clams, crab, fish, eggs, dairy.
health; reduces risk of some birth defects.
SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.NationalAcademies.org/hmd n “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu n “Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov
IMPORTANT MINERALS (Remain in the body.)
BY MARY ANN O’DELL, MS, RDN
get some
sleep! How are you doing with your sleep? There are a variety of reasons that sleep can be difficult. Some of us don’t get enough sleep, while others struggle with getting a quality night’s sleep. Devices disrupt sleep and stress alters sleep.
Recommended Sleep Time
According to the Centers for Disease Control and Prevention (CDC), these are the recommended hours of sleep per day: Children: 9-13 hours, depending on age Teenagers: 8-10 hours each day Adults: 7 or more hours of sleep each day, although many get by on less than 6.
Importance of Rest
Rest is an essential part of every day! Here are just three of many reasons why sleep is important for children, teens, and adults. Immunity—Lack of sleep can increase the chance that you will get sick. Rest helps the body recuperate each day. Mood & Focus—Lack of sleep can contribute to irritability, stress, anxiety, and depression. It is well known that lack of sleep has a negative impact on concentration and ability to focus.
ChildLife
Sleep Essential All natural sleep support for children.* With calming lemon balm, passionflower, and ETAS asparagus extract. Melatonin free. Natural berry flavor.
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Recovery—If you don’t sleep well, your energy level will be low. Good sleep refreshes the body, helping with recovery between each day.
3 Tips for Better Sleep
We know sleep is important, but how can we better enhance our sleep? Here are three ways to improve sleep quality. q Manage Stress. Stress is a common contributor to insomnia and sleep disturbance. Manage stress naturally with herbal adaptogens like ashwagandha. Try yoga or deep breathing exercises in the evening to calm the body and mind. r Create an Environment for Sleep. Take time to wind down before bed, turning off all devices and TVs at least 30 minutes to an hour before bed. Make sure the bed and bedroom are comfortable—a cool, dark room supports better sleep. s Try Natural Remedies. A deficiency of the mineral magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Certain nervine herbs, like lemon balm and passionflower, can help nourish the nerves and calm the mind. ●
Natural Vitality
Calm Magnesium Glycinate Capsules The anti-stress capsule. Supports magnesium levels in the body.* With gentle, easily absorbed magnesium glycinate, plus lavender and lemon balm.
AUGUST 2022
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BY SALLY KARLOVITZ, CN
adapt with
ashwagandha History
Ashwagandha, Withania somnifera, is also known as “Indian ginseng” and “winter cherry.” Ashwagandha is an herb native to India and Africa. Traditional uses of the herb in India include use as an aphrodisiac, liver tonic, and anti-inflammatory. It has become a popular herb in Western cultures today as reports of its restorative and rejuvenative properties have spread.
Uses
Adaptogenic Properties. Most of ashwagandha’s uses center around its action as an adaptogen. An adaptogen does just what it sounds like—it helps the body adapt. An adaptogen is a non-toxic plant that has a normalizing effect on the body, neither overstimulating nor inhibiting body function, but instead giving a general tonic or balancing effect. An adaptogen helps a body under stress become restored to balance. Antioxidant Protection. Ashwagandha has antioxidant properties and protects cells against environmental damage. For this reason, it has been widely used for immune health, and has even been studied for promising anti-cancer benefits. Anxiety Relief. As an adaptogen, ashwagandha can help with stress and the effects of stress, including anxiety. One small study found that people who took ashwagandha extract each day for 60 days had significant reductions in anxiety compared with those who received a placebo. Exercise Benefits. Ashwagandha has
demonstrated the ability to improve the rate of recovery following strenuous exercise, increase endurance, and boost muscle strength. Intensive exercise is a stressor on the body. It is possible that ashwagandha’s adaptogenic benefits are at play here, or it may enhance energy supply to muscles during exercise. Blood Sugar Management. Research suggests that ashwagandha may help reduce blood glucose levels. One research review found that ashwagandha was helpful in reducing blood sugar, hemoglobin A1c, blood lipids, and oxidative stress markers. It is believed that the active compound withaferin A in ashwagandha may enhance cellular glucose uptake from the bloodstream.
Availability
Ashwagandha is available in tea, powder, liquid extract or capsule form. ●
Solaray
Ashwagandha Extract Mood and stress support.* Used in Ayurvedic medicine as a rejuvenating tonic.* Adaptogen, which exerts a stabilizing influence on body systems during periods of stress.*
AUGUST 2022
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[ cook-at-home ]
BY EVA MILOTTE
one fish, two fish buying and preparing seafood
Fish and shellfish can be tricky foods for the home cook. But armed with a little knowledge, you can prepare healthy and flavorful seafood dishes. Let’s get shopping Buy the best quality you can. Fish fillets should smell fresh (not fishy). The fillets’ flesh and skin should appear moist and have an even color. The fillets should be chilled, not sitting in liquid. Consider purchasing dry scallops, as they are more flavorful and sear better than wet scallops. Select sea scallops for an affordable seafood option. Bay scallops are smaller, sweeter, and more tender. When purchasing mussels and clams, be sure the shells are firmly closed. Store them in the fridge in a bowl covered with a clean, damp dishcloth for up to two days after purchase. One of the most common varieties of shellfish is shrimp. To prep shrimp, remove the shells by cracking them with your fingers and then removing the shells. Devein the shrimp by running a sharp knife down the back of each shrimp to remove the black streak. Wash under cold water and prepare as the recipe directs. Canned, tinned, and frozen seafood are good choices, and they’re often more affordable and have a longer shelf life than fresh varieties. Store seafood in its wrapping in the coldest part of the fridge, away from the door, to avoid temperature swings when the door opens.
It’s time to cook! Steam: Some of the best fish for steaming are fillets of sole, sea bass, red snapper, sea bream, red mullet, and gray mullet. To steam fish, season the fillet with salt and 26
desired seasonings, and brush with melted butter. Place the fillet into a steamer and steam over low heat for 3 to 4 minutes, or until the fillet is cooked through. Pan-Fry: Select the pan-frying method for fillets of cod, salmon, haddock, and hake. To pan-fry, season the fish and drizzle with oil. Heat a nonstick pan over medium heat. (Make sure the temperature’s not too high, or the fish will overcook and the skin will burn.) Place fish skin-side down and fry for about 2 to 3 minutes, or until opaque at edges. Flip fish and fry for an additional 1 to 2 minutes, or until firm to the touch. Bake: Red mullet, sea bass, mackerel, trout, and plaice are great for baking. Preheat oven to 400˚. Rub the fish all over with oil and season. Place on a baking tray and bake for 20 to 25 minutes, or until the skin is crispy and the fish feels firm to the touch. Grill: Fillets of trout, John Dory, gray mullet, red snapper, sea bass, and mackerel work best for barbecuing or chargrilling. Heat the grill or a chargrill pan. Season fillets and drizzle with oil. Place the fillet skin-side down on the grill or pan, and cook for 1 to 2 minutes. Turn over and cook for an additional 1 to 2 minutes, or until the flesh is firm to the touch and the skin remains crispy. ● SELECTED SOURCES The Flavor Bible by Karen Page and Andrew Dornenburg ($35, Little, Brown and Company, 2008) • Fresh Fish by Jennifer Trainer Thompson ($19.95, Storey, 2016) • The Joy of Seafood by Barton Seaver ($35, Sterling Epicure, 2019) • My Cooking Class: Seafood Basics by Abi Fawcett ($24.95, Firefly, 2012)
AUGUST 2022
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Halibut with Tomatoes and Dill
40 min
From To the Last Bite by Alexis DeBoschnek ($32.50, Simon & Schuster, 2022)
prep time serves 4
1 tsp black peppercorns
1. Preheat oven to 300˚.
1 lemon, thinly sliced, seeds removed
2. In a mortar, add peppercorns and crush with a pestle. Alternatively, you can use the back of a chef’s knife to press down on peppercorns until they crack.
1½ l b center-cut, skin-off halibut fillet 3 c (2 pints) cherry tomatoes, halved
3. Lay lemon slices on bottom of a 9x13-inch baking dish and place halibut on top. Arrange tomatoes, shallot, garlic, and dill around halibut, and season with salt and cracked peppercorns. Pour olive oil over top, making sure halibut is entirely coated with oil.
1 medium shallot, thinly sliced lengthwise
4. Transfer baking dish to oven and roast until halibut is just cooked through and easily flakes when nudged with a fork, 20 to 25 minutes.
4 garlic cloves, thinly sliced
5. Serve halibut with tomato mixture spooned on top. The halibut can be stored in a sealed container
5 sprigs dill, fronds only 1½ tsp kosher salt ¾ c olive oil
in the refrigerator for up to 3 days. Per serving: 438 Calories, 34 g Protein, 10 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 30 g Total fat (4 g sat), 831 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, Phosphorus, ★★★ Vitamin C, E, ★★ Vitamin K, Potassium, ★ Vitamin A, B1 (thiamine), Folate, Magnesium
Focus on flavor Consider the following flavor boosters for fish: green apples, garlic, ginger, mint, Old Bay seasoning, olive oil, fennel, citrus, capers, fruit, avocados, onions, olives, parsley, vinaigrettes, rosemary, saffron, shallots, and red pepper flakes.
© NICOLE FRANZEN
For shellfish, add the following flavors: basil, celery, chives, almonds, curry, fruit, grapefruit, hoisin sauce, coconut, cilantro, tomatoes, vinegar, lemongrass, and tarragon.
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[ healthy strategies ]
BY TASTE FOR LIFE STAFF
freeze in freshness store and preserve the season’s bounty
If you’re trying to eat well, your freezer can be your best friend, especially in late summer when the produce section of the grocery store is bursting with fresh fruit and vegetables. Preserve the flavors of the season by freezing your favorite healthy foods at peak freshness. Even if life gets busy, you’ll always have healthy ingredients on hand.
Freezer-friendly foods Pretty much any type of fresh produce can be frozen almost indefinitely if stored constantly at 0˚, but you’ll want to avoid freezing produce with high water content—like apples, celery, and cucumbers—as they can become mushy when thawed. Veggies of all kinds from peas to broccoli make whipping up a healthy side dish a snap. Always wash vegetables before freezing. Some vegetables will need to be blanched (scalded) with boiling water or steam before freezing. Blanching times vary for different vegetables, usually between one and five minutes. Fruit is great for smoothies or tossing into yogurt or oatmeal. Always wash fruit before freezing. Freeze berries in a single layer on a sheet pan and then remove to a storage container when they’re fully frozen. Herbs can be puréed with a bit of olive oil and stored in ice cube trays to be used later in the year when fresh herbs are in short supply. Rice and grains can be bought frozen at the supermarket or cooked and frozen at home. Brown rice, quinoa, and split peas make great foundations for stir fries and side dishes. Ground meat, like chicken and turkey, is versatile and flavorful and takes center stage in soups and stews. Veggie burgers are good to have on hand as a vegetarian-friendly alternative. ● SELECTED SOURCES “How to keep produce fresh longer—infographic,” Academy of Nutrition and Dietetics, www.EatRight.org • “Keep fruits & vegetables fresher longer,” American Heart Association, www.Heart.org • “Preserving food: Freezing vegetables,” University of Georgia Cooperative Extension Service, www.nchfp.uga.edu
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Smart storage
Taking the time to freeze food the right way is the key to successful preservation. Here are some important tips to remember: lways label A frozen food with the date it was put in the freezer. se the oldest U items first to keep inventory fresh— rotate as needed. hoose moistureC resistant storage containers. haw frozen T foods slowly in the refrigerator overnight. rozen foods can F also be thawed slowly in cold water—change and stir water frequently. ool hot foods first C so foods freeze uniformly.
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KIND
Breakfast Protein Bars, Almond Butter
One Love Body + Soul
Eco Mango Butter Deodorant Lush Lavender
Perfect part of an on-the-go breakfast!
Gentle natural formula with coconut oil and mango butter.
Made with real almond butter, it supplies 8 g of complete protein.
Promotes an alkaline environment to reduce unwanted bacteria and promote dryness.
Plus sustained energy from 100% whole grains. Gluten free.
Scented with pure essential oils with neutralizing antibacterial properties.
SunButter
Province Apothecary
Organic Sunflower Butter
Moisturizing Oil Cleanser
Simple delicious sunflower butter made with organic sunflower seeds.
Use daily to remove dirt, make-up, and pollution without disrupting the natural pH of your skin.
Each serving contains 7 g of plantbased protein.
With avocado and raspberry seed oils, rich in antioxidant vitamins and omega 3s.
No added salt or sugar. Allergen friendly.
Bluebonnet Nutrition
Targeted Choice Wellness Support Immune defense.* Whole food-based formula. With essential vitamins, NAC, garlic, quercetin, olive leaf, and more!
Hydrates without clogging pores.
Carlson
Cod Liver Oil, Green Apple Promotes cardiovascular, cognitive, and joint function.* Supplies 1,100 mg of omega 3s, plus vitamins A and D3, per teaspoon. Wild caught, sustainably sourced Norwegian Arctic cod. Natural green apple flavor.
Solgar
Maximum Living
EarthSource Koji Fermented Zinc
MineralRich
Supports immune, eye, and skin health.*
Balanced blend of 70 trace and essential minerals, plus vitamins B12 and biotin.
Bioavailable food-based form of zinc. 25 mg per capsule. Vegan friendly.
Liquid mineral supplement.
Provides support for sustained energy, plus support for muscles, bones, teeth, hair, skin, and nails.*
AUGUST 2022
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For your convenience, you can shop from home
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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
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