Healthy Edge Magazine Akin's SEP2021

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SEPTEMBER 2021

elderberry for

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8/3/21 8:45 AM

[ nutrition plus ] Mineral

potassium We would have to thank potassium at least 100,000 times a day to show appreciation for what this mineral does for the body. This tiny mineral does a huge job, keeping the heart beating regularly—at least that many times daily—as it assists in pumping blood through the circulatory system.

Potassium also aids in skeletal and muscular movement. This electrolyte allows the kidneys to filter blood and helps make digestion an easier task.

A balanced amount of potassium in the system has been linked to healthy blood pressure levels, regular heart rhythms, and even strong bones and the possibility of lower cholesterol.

Not enough potassium? The symptoms are hard to ignore, with uncomfortable digestion being the most noticeable.

Are you getting enough?

Achieving a potassium-rich diet is simple. Easy sources of potassium grow in your backyard or are sitting in your produce drawer already. The mineral comes in fruits and vegetables, as well as some dairy products, whole grains, citrus juices, meats, and fish. ● Adequate Intakes (AI)

Food Sources

LIFE STAGE

AGE

(MG/DAY)

FOOD

SERVING SIZE

POTASSIUM (MG)

Infants

0–6 months

400

Baked potato (with skin)

Whole potato

926

Infants

7–12 months

860

Spinach

½ cup (cooked)

838

Children

1–3 years

2,000

Apricots, dried

½ cup

755

Children

4–8 years

2,300

Prunes

½ cup

637

Youths

9–13 years

2,300

Raisins

½ cup

598

Adolescents

14–18 years

2,300

Acorn squash, cubed

½ cup (cooked)

448

Adults

19 years and older

2,600

Banana

1 banana

422

SELECTED SOURCES “How potassium helps your heart,” www.WebMD.com, 3/7/21 • “Potassium,” Linus Pauling Institute, http://lpi.oregonstate.edu, 4/19 • “Potassium,” National Institutes of Health, www.ods.od.nih.gov, 3/26/21 • “Potassium lowers blood pressure,” Harvard Health, https://health.harvard.edu, 1/23/17 • “Potassium: Sources, deficiencies, and overdose” by Kristeen Cherney, www.Healthline.com, 3/26/19

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2021

7/22/21 11:37 AM

© EMILY KATE ROEMER

17

12

kids in the kitchen

Make meals and memories with healthy recipes.

[ september contents ] 5 market gourmet Pear and Kiwi Fruit Salsa.

6 health front

22

Eating fish may boost lifespan • Whole grains protect the heart • More

12 kids in the kitchen Frozen Topped Bananas • Turkey and Zucchini Meatballs • Grab ‘N’ Go Cranberry Granola Bars • Smoothie Bowl Three Ways

17 power up with plant protein Build muscle and increase your energy with plants!

18 quick tips

22 know your numbers Easy ways to improve cholesterol.

25 ingredients for fall allergy relief Natural ways to stop the sneezing and itching.

26 let’s get cooking Learn unique ways to prepare potatoes!

28 adult nutrition chart All the nutrients we need to stay strong and healthy.

30 supplement spotlight Elderberry is a natural immune booster.

Natural ways to treat acne and blemishes.

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20 healthy family Explore ways to support lung health.

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

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8/2/21 10:53 AM

[ note to shoppers ]

Early fall reflections

As summer draws to a close, families are gearing up for the school year. Perhaps the vibrant autumn season makes you think back to your childhood and the excitement of heading back to school.

Learning opportunities outside the classroom abound as we cook with kids (page 12). Even very young children feel empowered—and enjoy their meals more—when they’ve had the chance to help prepare a yummy and nutritious dinner. Fall meals call for hearty fare, and that’s what potatoes can bring to the table. Check out our recipes on page 26.

Protein is a crucial component of any healthy eating plan, whether or not weight loss is the goal. But this power food doesn’t always have to come from meat, eggs, and dairy. Many people are turning to plant-based sources of protein. See page 17 to learn what plant protein can do for you.

Other elements of good nutrition include the powerhouse mineral potassium (page 2) and, for keeping healthy through the fall and winter, elderberry for immunity (page 30). Also check out our Adult Nutrition Chart on page 28 for a list of vitamins and minerals you need, how to get them from your diet, and what dosages are recommended for supplement forms.

If you’re troubled by acne, check out the tips on page 18. And we’d all do well to watch our cholesterol numbers. Check out the article on page 22.

If the golden days of fall make you sneeze, see “Ingredients for Fall Allergy Relief” on page 25, and don’t forget general lung health, in the Healthy Family department on page 20.

With healthy good wishes,

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 Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director—Retail Judy Gagne x128 Client Services Director—Advertising & Digital Ashley Dunk x190 Executive Director of Retail Sales and Marketing Anna Johnston Anna.Johnston@TasteforLife.com Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2021 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95.

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

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

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

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

Printed in the US on partially recycled paper.

A Note on Recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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2021

8/3/21 3:49 PM

[ market gourmet ] Recipe

Pear and Kiwi Fruit Salsa

10 min

From the Taste for Life test kitchen

2 D’Anjou pears, cored and diced

3 kiwifruits, peeled and diced

N c dried cranberries N c chopped green onions

prep time

2 Tbsp fresh lemon juice

2 Tbsp honey

2 Tbsp chopped fresh mint

serves 4

Salt and freshly ground black pepper

1. Mix together pears, kiwifruits, cranberries, green onions, lemon juice, honey, and mint.

2. Season to taste with salt and pepper.

Kitchen Note: Serve this refreshing salsa over fish or chicken, or with whole-grain crackers or tortilla chips.

Per serving: 145 Calories, 1 g Protein, 38 g Carbohydrates, 5 g Fiber, 1 g Total fat (0 g sat), 296 mg Sodium, HHHHH Vitamin C, HHH Vitamin K

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7/21/21 12:14 PM

[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

eat fish, live longer?

Eating more fish might significantly increase your life expectancy. Oily, cold-water fish such as salmon, trout, and herring are rich in healthful omega-3 fatty acids.

“Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years,” said Aleix Sala-Vila, PhD, who led a new study. He contrasted the gains from omega 3s to the detriments of smoking. “Being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood.”

The American Heart Association recommends eating oily fish such as salmon, anchovies, or sardines twice a week.

SELECTED SOURCES “Higher levels of omega-3 acids in the blood increases life expectancy by almost five years,” Hospital del Mar Medical Research Institute, 7/22/21 • “Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality . . .” by M. McBurney et al., American Journal of Clinical Nutrition, 6/16/21

Did You Know?

Consuming a diet higher in fatty fish helped migraine sufferers reduce the frequency and intensity of headaches compared to participants who ate higher amounts of vegetablebased fats and oils. “Changes in diet could offer some relief for the millions of Americans who suffer from migraine pain,” said researcher Chris Ramsden, MD. “It’s further evidence that the foods we eat can influence pain pathways.”

SOURCE “Diet with more fish fats, less vegetable oils can reduce migraine headaches,” NIH/National Institute on Aging, 6/30/21

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2021

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7/29/21 9:23 AM

whole grains boost heart health Eating whole grains appears to protect against heart disease, according to a new study from Tufts University.

Comparing adults who ate at least three servings of whole grains daily to those who averaged less than a half serving, researchers found smaller increases in waist size, blood pressure, and blood sugar levels in those who ate more grains.

Triglyceride and HDL cholesterol levels were also better.

For purposes of the study, examples of one serving included, but were not limited to, a slice of wholegrain bread, a half cup of rolled oats cereal, or a half cup of brown rice.

SOURCE “Eating whole grains linked to smaller increases in waist size, blood pressure, blood sugar,” Tufts University, Health Sciences Campus, 7/13/21

make these healthy swaps

“Eating a whole grain in place of white rice or potato products, or choosing whole grain versions of pastas, crackers, breads, and cereals are simple ways to reach the daily whole grain recommendation,” write the authors of the Tufts University Health & Nutrition Letter in their May 2021 edition.

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Buried Treasure

Bee & You

This power packed liquid nutritional supplement helps to naturally support your child’s immune system.* Made with plant sourced ingredients, including vitamin C, elderberry, echinacea, zinc, and more, it can be taken daily to give your child’s immune system the support it needs.*

A natural superfood for kids.* This formula is made with raw honey, fruit purées, and propolis, supplying 150% of the daily value of vitamin C. It’s perfect for travel when extra immune support may be needed.* No artificial colors, flavors, or sweeteners. Yummy Strawberry Orange flavor.

Children’s Daily Immune Wellness

Bio Nutrition

Lymph Support Tea This tea is formulated with a combination of herbs that may help support a healthy lymphatic system.* This synergistic blend of herbs, including sarsaparilla, burdock, star anise, astragalus, echinacea, and red clover, are known to support detox and cleansing.* May also be beneficial for overall immune health.* Caffeine free.

Mr. Lee’s

Gourmet Noodle Cups Real food. Real Taste. Real Quick. Made with global inspired flavors, rice noodles are seasoned with vibrant spices and blended with freeze-dried veggies and meats to create an amazing, authentic tasting noodle cup. They are free of MSG, hydrogenated fats, and all other nasties, but full of flavor. Choose from: Tai Chi Chicken, Zen Garden Vegetable, Hong Kong Street-Style Beef or Coconut Chicken Curry.

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Journey Leaf

Herbal Tea with Vitamin C Tea drinkers rejoice! Now there is a delicious way to help support the immune system without the acidity, sweetness, and artificial ingredients of pills or powdered beverages. These tea bags provide the perfect combination of premium herbal blends with 500 mg of vitamin C in each tea bag. Each blend is caffeine free. Choose from Chamomile Orange Zest, Triple Mint or Lemon Ginger.

Parachutes

Two Cheese Skydivers Brazilian Cheese Sticks Straight from Brazil to your oven, experience Parachutes Cheese Bread made from real Brazilian artisan Cheese and Parmesan cheese. These savory snacks are fun and flavorful, made with just six ingredients.

Skydivers are perfect to snack on alone, or dip in marinara. Gluten free. Also available: Original and Lactose Free Brazilian Cheese Rolls.

Kyolic

Nordic Naturals

This unique multi-system supplement focuses on supporting optimal cardiovascular, skeletal, and immune health.* It combines odorless EPAX omega-3 fish oil, odorless aged garlic extract, plus vitamins D3, K2, E, and Bs. This powerful combination provides a strong foundation for a balanced immune system.*

These tasty raspberry-flavored gummies promote healthy sleep patterns for a more restful, deep slumber throughout the night.* Each gummy supplies 1.5 mg melatonin. They are gelatin free, vegan gummies for adults. No sugar, artificial coloring, flavoring, or preservatives.

Omeg-AGE

8 S E P T E M B E R

Yummy Propolis Strawberry Orange

Zero Sugar Melatonin Gummies

2021

8/3/21 1:49 PM

Newton Homeopathics

Post-Vaccination

This timely, safe, and effective homeopathic blend is formulated for vaccination-related and viral-related symptoms such as fever, inflammation, injection site pain, fatigue, and skin discomfort.* All Newton formula uses are based on traditional homeopathic practice. Manufactured in the USA.

Neocell

Morning and Evening Collagen Smooth, rejuvenate, and energize your skin with Rise and Renew Collagen.

It supports skin smoothness and luminosity, and body energy with an herbal energy boost of astaxanthin, green tea extract, and vitamin C. Support nighttime restoration for skin and body with Overnighter Collagen. This formula promotes restful sleep with melatonin and GABA, and supports radiant skin with collagen, vitamin C, and hyaluronic acid.

Winged

Happy Start Morning Powder Designed for women, this unique combination of herbs and adaptogens can help with daily mood support and healthy hormone balancing.* It’s unflavored, so you can add this powder to coffee, smoothies, or your favorite morning beverage so you can start off the day on the right foot.* Formulated by a holistic nutritionist.

Nutronco

PowerMulti Function + Whole Body Formulas The PowerMulti supplements are all-in-one and doctor formulated with a distinct purpose: To deliver a strong effect with a functional focus for Joint and Bone, Memory and Focus, or Tranquility. Each formula uses clinically proven ingredients for maximum effect while delivering whole-body support and metabolic balance with nutrients, electrolytes, and pre- and probiotics.*

Terry Naturally

DietWorks

Revitalize desire and enhance intimacy with this powerful blend of herbs and nutrients.* This effective formula includes highly absorbable HRG80 Red Ginseng plus ashwagandha, maca, rhodiola, and zinc. It works to support sexual drive and satisfaction, as well as daily energy and hormone balance.*

Along with diet and exercise, these formulas may help support weight loss.* Fat Burner Thermo Gummies contain Thermosil, derived from enriched blood orange extract, plus apple cider vinegar to support metabolism and remove excess water bloat.* Appetite Control Prebiotic Gummies contain SlimBiome patented prebiotic to promote healthy gut bacteria and provide longer feelings of fullness.*

Red Ginseng Female Sexual Enhancement

Health Thru Nutrition

Capsanthin

Capsanthin, derived from Capsicum annuum (chili pepper), is a bioactive carotenoid that delivers a holistic range of benefits by addressing both short- and long-term eye health. CapsiClear, the clinically studied capsanthin in this product, provides an eye health solution for all ages by supporting optimum macular pigment optical density, eye fatigue, intraocular pressure, and blue light protection.*

Weight Management Formulas

Eidon Ionic Minerals

Multiple Mineral Liquid Concentrate This concentrated liquid provides a complement of all essential and trace minerals necessary for good health in a silica base.* This basic formula supplies a well-balanced broad spectrum of the most important mineral nutrients and can be an excellent addition to your nutritional program.

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7/27/21 3:39 PM

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

Bio-Kult is the original formulation with 14 probiotic strains to support the digestive and immune system.

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

Bio‑Kult Boosted also contains vitamin B12 to support the immune system.

Bio-Kult S. Boulardii is an advanced multi‑action formulation designed to target both the immune system and digestive tract. It contains Saccharomyces boulardii as well as vitamin D3 which contributes to the normal function of the immune system.

Bio-Kult Infantis is an advanced probiotic formulation for babies, toddlers and young children.

Containing 7 probiotic strains, Preplex and vitamin D3 which contributes to the normal function of the immune system.

For more information contact Bio-Kult

/biokultUSA

@Bio_Kult

biokult_usa

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

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

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7/27/21 3:42 PM

BY EVA MILOTTE

kids in the kitchen

Spending time preparing food is a great way to make memories, teach important life skills, and have fun sharing a tasty meal or snack.

60 min prep time

Start the good times off right by doing some prep work ahead of time. Read through the entire recipe to know what ingredients and tools are needed. Gather all equipment and have it nearby. Pull the ingredients out, measuring and chopping them so they’re ready to go.

And, finally, start cooking!

For the supervising adults, here are some things to keep in mind for a safe and fun experience for all.

serves 4

• Keep work surfaces sanitized and have a clean kitchen towel ready for spills.

Frozen Topped Bananas

• Practice safety around knives, the stove, and the oven. Watch over the youngsters and offer guidance as needed.

From the Taste for Life test kitchen

• Keep raw fish and meat away from other ingredients.

Thoroughly wash knives, utensils, and cutting boards with hot, soapy water when moving from meat to vegetable preparation.

• Remember: It’s never too early to get kids involved in food preparation. If they’re too young to handle knives, they can still crack eggs, measure flour, pick leaves off herbs, knead dough, and more.

For the kids, remember these important points.

• Be sure to wash your hands in warm, soapy water.

• Wear an apron to protect your clothes. If you have long hair, tie it back.

• Listen to your cooking buddy.

• Make sure to have fun.

• Don’t be afraid to make mistakes. It’s how you learn new things! ● SELECTED SOURCES Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017) • My First Cookbook by America’s Test Kitchen ($19.99, America’s Test Kitchen, 2020)

12 S E P T E M B E R

2 ripe, firm bananas, peeled

1 c semisweet chocolate chips or dark chocolate, chopped

2 Tbsp vegetable oil

O c combination of chopped nuts, dried fruit, granola, and/ or shredded coconut

1. Line a baking sheet with parchment paper or nonstick foil.

2. Slice bananas in half widthwise and insert a wooden frozen treat stick lengthwise into each banana half. Place bananas on baking sheet and freeze for 15 minutes.

3. Melt chocolate with oil in a large bowl by microwaving at 50 percent power for 2 to 3 minutes. Stir occasionally with a spoon, until melted and smooth.

4. Holding wooden stick, roll each banana half in melted chocolate. Quickly sprinkle desired toppings over.

5. Freeze bananas until frozen and chocolate sets, 30 to 45 minutes. Serve immediately or freeze up to 1 week in an airtight container.

Per serving (with shredded coconut topping): 485 Calories, 5 g Protein, 38 g Carbohydrates, 8 g Fiber, 37 g Total fat (21 g sat), 15 mg Sodium, HHH Iron, HH Magnesium, Phosphorus, H Vitamin B6, E, Potassium, Zinc

Kitchen Note: Use chopped peanuts, walnuts, almonds, sunflower seeds, dried mango, or shredded coconut— whatever you prefer to top these tasty banana bites.

2021

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7/22/21 1:27 PM

Turkey and Zucchini Meatballs From The Keto Kids Cookbook by Sam Dillard ($21.99, Page Street Publishing, 2019)

1 medium zucchini, shredded

1 lb ground turkey

1 egg

K c shredded mozzarella cheese K c grated Parmesan cheese

K tsp dried parsley N tsp dried oregano N tsp ground black pepper N tsp garlic powder

40 min prep time

yields 20 meatballs

1. Preheat oven to 375°. Line a large baking sheet with parchment paper.

2. Place shredded zucchini into a clean kitchen towel or cheesecloth and wring out as much excess moisture as possible.

3. Place zucchini into a large bowl and add turkey, egg, mozzarella, Parmesan, parsley, oregano, pepper, and garlic powder.

4. Roll mixture into 20 balls, each one about 2 inches wide.

5. Place meatballs on baking sheet and bake for 25 minutes or until fully cooked through. Serve warm.

Kitchen Note: Meatballs are a childhood favorite. The kids will love these hiddenveggie meatballs, because they’re savory and bursting with cheesy goodness.

These meatballs use ground turkey for a lighter flavor than traditional beef.

Enjoy these meatballs by themselves or bake them into a casserole. To make a casserole, place the cooked meatballs into an 8x8–inch baking dish. Pour K cup of marinara sauce over them and sprinkle with a little cheese. Place them into the oven and broil for 3 to 5 minutes or until the cheese is browned and bubbling.

Per serving (4 meatballs): 295 Calories, 30 g Protein, 3 g Carbohydrates, 0 g Fiber, 18 g Total fat (9 g sat), 457 mg Sodium, HHHHH Vitamin B12, Phosphorus, HHHH Vitamin B3 (niacin), B6, HHH Calcium, Zinc, HH Vitamin B2 (riboflavin), H Vitamin A, Magnesium

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8/4/21 9:01 AM

continued from page 13

Grab ‘N’ Go Cranberry Granola Bars 45 min prep time makes 16 bars

From Good Housekeeping Kids Cook!

by Susan Westmoreland ($19.95, Hearst Books, 2017)

2 c old-fashioned oats, uncooked

K c honey K c vegetable oil

2 large egg whites

2 Tbsp packed brown sugar

1 tsp ground cinnamon

K tsp salt O c toasted wheat germ O c chopped walnuts O c dried cranberries 1. Preheat oven to 325°.

Line a 13x9-inch baking pan with foil, leaving a 2-inch overhang. Spray foil with nonstick cooking spray.

2. Spread oats on a large microwave-safe plate.

Microwave on High in 1-minute intervals for 4 to 5 minutes or until fragrant and golden, stirring between intervals. Cool.

3. In a large bowl with a wire whisk, mix honey, oil, 2 tablespoons water, egg whites, sugar, cinnamon, and salt until well blended.

With a rubber spatula, fold oats, wheat germ, walnuts, and dried cranberries into honey mixture until blended; transfer to prepared pan.

Using wet hands, press dough into even layer. Bake for 28 to 30 minutes or until golden.

Cool in pan on a wire rack.

4. Using foil, transfer to a cutting board; cut into 16 bars. Store in an airtight container at room temperature for up to 4 days, or freeze for up to 1 month. © EMILY KATE ROEMER

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Per serving (1 bar): 176 Calories, 3 g Protein, 24 g Carbohydrates, 2 g Fiber, 8 g Total fat (1 g sat), 80 mg Sodium, H Vitamin B1 (thiamine), E, Magnesium, Phosphorus

2021

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7/22/21 1:28 PM

Smoothie Bowl Three Ways From Good Housekeeping Kids Cook! by Susan Westmoreland ($19.95, Hearst Books, 2017)

Tropical Smoothie Bowl

Berry-Coconut Smoothie Bowl

Orange-Peach Smoothie Bowl

In a blender, pulse 1 ripe banana, sliced and frozen; 1 cup frozen mango chunks; 1 cup frozen pineapple chunks; and 1 cup almond milk until mixture is smooth but still thick. Stop blender and stir occasionally. Add more liquid if needed.

Pour into 2 bowls. Top as desired.

In a blender, pulse 1 ripe banana, sliced and frozen; 2 cups frozen mixed berries; and 1 cup coconut water until mixture is smooth but still thick, stopping and stirring occasionally. Add more liquid if needed. Pour into 2 bowls. Top as desired.

In a blender, pulse 1 ripe banana, sliced and frozen; 1½ cups frozen peaches; ½ cup nonfat Greek yogurt; and ¾ cup orange juice until mixture is smooth but still thick, stopping and stirring occasionally. Add more liquid if needed.

Pour into 2 bowls. Top as desired.

Per serving: 161 Calories, 2 g Protein, 38 g Carbohydrates, 5 g Fiber, 2 g Total fat (1 g sat), 87 mg Sodium, HHHHH Vitamin C, HHH Vitamin B6, HH Vitamin E, Calcium, H Vitamin B1 (thiamine), B2 (riboflavin), Folate, Magnesium, Phosphorus, Potassium

Per serving: 145 Calories, 3 g Protein, 35 g Carbohydrates, 7 g Fiber, 1 g Total fat (0 g sat), 128 mg Sodium, HHHHH Vitamin C, HH Vitamin B6, H Vitamin B2 (riboflavin), K, Magnesium, Potassium

Per serving: 182 Calories, 10 g Protein, 37 g Carbohydrates, 3 g Fiber, 1 g Total fat (0 g sat), 28 mg Sodium, HHHHH Vitamin C, HH Vitamin B2 (riboflavin), B6, B12, Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), Calcium, Folate, Magnesium, Potassium

Kitchen Note: Here are three smoothies you can eat with a spoon, each loaded with toppings—sundae-style! Feel free to sub in your favorite toppings by using whatever is crunchy or fresh: sliced fruit, chopped nuts, dried fruit, shredded coconut, or granola.

10 min

prep time + freeze time for fruit each recipe

serves 2

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KOS

A Whole Latte Gold KOS introduces a rich and warming plant-based Golden Mylk blend. This golden elixir combines traditional golden milk ingredients with mushrooms for added adaptogen and immune benefits, all in a base of creamy coconut milk. Perfect in the evening to help relax the body and promote restful sleep.* Gingerbread Chai flavor. No soy, dairy, or gluten.

Truvani

Protein + Greens Truvani blended seven leafy greens and sprouts, plus their vanilla plant-based protein powder and a dash of banana powder for subtle sweetness. The result is a dreamy blend you can add to your favorite smoothie or recipe, or blend with a liquid. The goodness of greens and sprouts, along with satisfying plant-based protein, helps you feel full longer. Plus it supports the energy you need to power through your day.*

Natreve

Vegan Protein Natreve offers a carefully blended, multi-sourced, plantbased protein complex from pea, organic pumpkin seed and organic brown rice. This vegan formula brings you a well-balanced protein source rich in vitamins, minerals, and amino acids with the added benefits of probiotics and organic greens. Strawberry Shortcake or Peanut Butter Parfait flavors.

Garden of Life

Dr. Formulated MD Protein This Mediterranean diet approved protein powder offers a unique blend of plant-based and sustainable salmon proteins in one mix. This combination supplies 20 g protein per serving and may reduce risk of heart disease and support the immune system. Creamy Vanilla or Rich Chocolate flavors.

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OM Mushroom

Mushroom Morning Energy Blend Enjoy a natural coffee-free energy lift in the morning, with a boost in nutrition too! This unique formula offers seven species of mushrooms plus maca, vitamin D, and rhodiola to support both physical and mental energy, focus, and immunity.* It has a vanilla chai flavor, with hints of carob and spices. Caffeine free.

Vega

HelloWellness Blender Free Smoothies Vega introduces new Blender Free Smoothies that supply 15 g of plant-based protein with no added sugar. You’ve Got Guts has a choco banana flavor and helps support a healthy gut with 5 g of prebiotic fiber and probiotics in every scoop.* Spring in Your Step has a vanilla cappuccino flavor and contains 100 mg of caffeine from coffee to keep you energized and alert.*

Ora Organic

Renewable Energy Performance Pre-Workout Kick-start your workout with this clean, plant-based formula, with 90 mg of caffeine from a balanced blend of green coffee bean, matcha green tea and yerba mate. It also contains adaptogenic herbs rhodiola, maca, and ginseng to help support focus, endurance, and stress relief.* And it’s enhanced with a blend of nitric oxide boosting fruits and veggies for optimum blood flow. Raspberry Lemonade flavor.

Natural Factors

Whole Earth & Sea Golden Milk Relax and enjoy this delicious, convenient and soothing boost.* This wholesome, keto-friendly powder can be used to “boost” any blended drink, smoothie bowl, baked goods, or raw treats. Simply scoop, add to the recipe of choice, mix, and enjoy this calming and soothing blend, while also supporting healthy digestion and mood.* Vegan and gluten free.

2021

7/27/21 2:03 PM

BY MARY ANN O’DELL, MS, RDN

power up with

plant protein In combination with exercise, protein is an important factor for gaining lean mass and losing weight. Protein has many roles in the body including recovery, immune support, hormone regulation, skin support, and it can be used in the body as a source of energy.

There are numerous food sources of protein including eggs, meat, poultry, and dairy foods. But many people are shifting their diets more plant-forward and are seeking sources of plant-based protein. For plant-based options, nuts and seeds, beans and legumes, and algae like spirulina are all options for protein. Spirulina is an interesting ingredient in that, unlike other plant-based protein ingredients, it contains all the essential amino acids. Many protein formulas do compensate for this issue by combining different sources of plant protein into one formula.

Benefits of Plant Protein Source of Nutrients. In addition to protein, plant-based proteins also supply heart healthy unsaturated fats and fiber. Spirulina also supplies a host of antioxidants and minerals.

Satiety & Stability. Plant proteins have the added

Octonuts

Almond Protein Powder Plant-based, vegan protein powder.

bonus of fiber. Fiber and protein together can help you stay more satisfied between meals. Fiber can help support digestive and gut health, and can help curb appetite. Since it takes longer to break down in digestion, plant-based proteins can also help keep blood sugar levels stable.

Energy & Performance. Because of the way it is digested in the body, plant protein can help you to feel more energized throughout the day. Studies have shown that plant-based protein can enhance athletic performance, improve energy levels, and support recovery times.

For convenience, a variety of protein powders and meal replacement shakes are available to fit your lifestyle. You can find proteins with added nourishing ingredients like greenfoods, herbs, or probiotics. Protein powders can be used in shakes, smoothies, or used as an ingredient in baking. ●

HealthForce

Spirulina Manna US grown green superfood spirulina.

Just six or less almond and plant ingredients per mix.

Abundant in amino acids, chlorophyll, vitamins, and minerals.

Supplies 13-14 g protein per serving.

Rich in antioxidant phycocyanin, which supports a healthy inflammation response.*

Add to smoothies or baked goods, or make an almond butter spread.

Chocolate or Vanilla flavors.

Mix in smoothies or juice.

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[ quick tips ]

all clear!

natural help for acne-prone skin Acne is typically associated with the teen years, but it can strike at just about any age.

A skin condition characterized by blemishes—blackheads, whiteheads, and pimples— acne usually occurs on the face, chest, upper back, and shoulders.

Acne is caused by hair follicles that become blocked with oil and dead skin cells. It’s also linked to excess oil production, bacteria, and elevated levels of androgen hormones.

Blemish-prone skin needs a little extra TLC. Always clean skin gently and use light, oil-free, noncomedogenic moisturizers and oil-free foundation.

Always wear sunscreen, as the sun may worsen acne for some people.

Healthy skin from within If there are gaps in your diet, you might want to consider a multivitamin/mineral supplement to ensure that you’re getting the nutrients you need for healthy skin.  Vitamin A is needed for new cell growth.  B-complex vitamins help maintain healthy skin.  Vitamin C is vital for the formation of collagen, which makes up much of the skin’s foundation and ensures its elasticity.  Vitamin D promotes the development of immature skin cells.  And vitamin E is essential for the repair of tissues.

Other nutrients that may help to improve skin health and reduce the incidence of blemishes include omega-3 fatty acids, selenium, and zinc. ● SELECTED SOURCES “Acne,” www.MayoClinic.org, 9/12/20 • “Alternative treatments for acne,” 1/18/20; “Health benefits of Manuka honey,” 2/20/21; “Skin care tips for your acne,” 1/10/19; “Vitamins & nutrients for healthy skin,” 6/18/19, www.WebMD.com • “Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition” by K. Neukam et al., Skin Pharmacol Physiol, 2011

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8/2/21 11:48 AM

Taste the Organic Difference Enjoy all of the benefits you love from Organic Apple Cider Vinegar, unrefined and fermented, plus whole-food vitamin B12 in these delicious gummies. Choose from Original formula or our Probiotic and Energy formulas containing clinically studied ingredients for your special needs.

These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

†

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[ healthy family ] B Y K E L L Y M I L N E R H A L L S

breathe easy natural ways to support lung health

After the onset of COVID-19, the vulnerability of our lungs came into sharp focus.

We began to wonder about what else impacts our lung function beyond the dangerous virus and how we can reinforce the health of our breathing apparatus.

Fortunately, we can start with an army of popular foods. Here are ten powerful options to get you started.

Take a deep breath and dive in.

Beets. The brilliant red root is rich in nitrates, 1 magnesium, potassium, antioxidants, and vitamin C. Each of those components boosts the health of human lung tissue. The nitrates relax blood vessels within the lungs and distribute oxygen more efficiently.

Red peppers are an excellent source of vitamin C, 2 a nutrient especially important to the lung function of smokers.

An apple a day keeps the doctor away when it 3 comes to lung function. Like beets and red peppers, apples are rich in antioxidants and vitamin C. Eating five or more apples a week can help improve lung function and reduce the risk of developing COPD—chronic obstructive pulmonary disease.

Tomatoes are rich in lycopene, a carotenoid 4 antioxidant proven to improve lung health. Substances in tomatoes can also reduce airway inflammation to help people with lung challenges such as asthma and COPD. Green tea has a high concentration of EGCG— 5 epigallocatechin gallate. Because EGCG boosts the body’s antioxidants, it also boosts anti-inflammatory properties to help heal scarred lung tissue.

Edamame beans are rich in isoflavones.

6 Isoflavones help guard against lung disease, including COPD. Isoflavones can also reduce shortness of breath in those with impaired lung capacity.

Oysters are rich in zinc, selenium, copper, and 7 B vitamins. Those nutrients improve lung function.

Smokers often deplete their B vitamin stores. Oysters help return the balance.

Blueberries are rich in pigments called 8 anthocyanins. Those pigments help protect lungs from tissue damage. In one study, people who consumed two blueberry servings a week slowed the progression of lung disease significantly.

Coffee does more than boost your morning 9 energy levels. It also helps protect your lungs. Caffeine and antioxidants help protect against respiratory disease including asthma and COPD by expanding blood vessels and improving the transfer of oxygen.

Turmeric is rich in antioxidants and antiq inflammatory agents. Its active ingredient curcumin is especially helpful in improving lung function. ● Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com

SELECTED SOURCES “The 20 best foods for lung health,” www.Healthline.com • “Supplements and herbal medicine for COPD” by Matt McMillen, www.WebMD.com • “What vitamins may help repair the lungs?,” Lung Health Institute, www.LungHealth.com, 3/4/19 • “Top respiratory supplements,” www.ConsumerSurvey.org

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Supplement strategy In addition to adapting your eating habits to improve lung function, you can consider trying nutritional supplements.

Elderberry extracts help boost the lungs’ ability to resist and recover from pathogens including pollution and other common contaminants.

Vitamins C, D, and E will help to protect healthy

lung tissue and repair existing damage.

Avoid supplements with too much zinc—more than 25 milligrams—and fillers like soy and silicon dioxide. They may cause side effects and allergic reactions.

Fortify your lungs today, and they’ll help carry you toward a world of healthy new tomorrows.

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8/3/21 5:46 PM

know your numbers

BY TASTE FOR LIFE STAFF

easy ways to keep cholesterol in check High blood cholesterol quietly clogs arteries and restricts blood flow, causing damage without symptoms and leaving many people unaware they’re at risk for circulatory and heart disease.

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Cholesterol level checks have largely become a routine part of annual physicals, allowing doctors to measure patients’ low-density lipoproteins (LDL), which cause cholesterol buildup and artery blockage, and high-density lipoproteins (HDL), which help prevent cholesterol buildup.

Ways to manage cholesterol levels The goal is to lower levels of both total and “bad” LDL cholesterol while raising “good” HDL cholesterol. Total cholesterol higher than 200mg/dL, LDL cholesterol higher than 100 mg/dL, and/or HDL cholesterol below 60 mg/dL may be cause for concern, especially if you have other risk factors, such as diabetes, obesity, or a family history of heart disease.

Healthy cholesterol numbers are associated with lower intake of saturated fat, higher intake of soluble fiber, maintaining a healthy body weight, exercising

regularly, monitoring blood pressure levels, and not smoking.

Supplements also show promise in helping to keep cholesterol numbers in a healthy range: Plant sterols, which are a compound found naturally in many plants, may help to lower cholesterol when included in the diet or as a supplement. Stanols, another plant compound, offer similar heart benefits and are also available as supplements.

Ginger and curcumin are two herbs that may help to decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol.

Another supplement to consider is a compound called beta glucan, found in yeast, medicinal mushrooms, and oats. Beta glucan binds with cholesterol in your body and gets rid of it.

To keep cholesterol levels in a healthy range, the American Heart Association (AHA) recommends minimizing sugar and red meat intake and eating more of these healthy foods: ✔ Green vegetables ✔ Root vegetables ✔ Fresh fruit ✔ Whole grains ✔ Low-fat dairy products ✔ Poultry ✔ Fatty fish ✔ Olive oil ✔ Nuts ● SELECTED SOURCES “11 foods that can help lower your cholesterol,” Harvard Health Publishing, www.Health.Harvard.edu, 8/1/20 • “Effects of . . . ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in Type 2 diabetes patients” by P. Azimi et al., Review of Diabetes Studies, 2014 • “The effect of oat betaglucan on LDL-cholesterol, non-HDL-cholesterol, and apoB for CVD risk reduction: A systematic review and meta-analysis of randomizedcontrolled trials” by H.V. Ho et al., 10/16; “LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomized controlled studies” by R.T. Ras et al., 7/28/14, British Journal of Nutrition • “High blood cholesterol: What you need to know,” National Heart, Lung, and Blood Institute, www.nhlbi. gov • “LDL-cholesterol lowering of plant sterols and stanols . . .?” by E.A. Trautwein et al., Nutrients, 9/18 • “Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease” by H. Gylling et al., Atherosclerosis, 2/14 • “Spices and herbs may improve cardiovascular risk factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15 • “What is cholesterol?” American Academy of Nutrition and Dietetics, www.EatRight.org, 4/21

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Thorne

EnteroMend

Enzymedica

Botanical and amino acid formula to help maintain a healthy intestinal tract.*

Enzyme formulas for specific digestive challenges.*

GlutenEase & Lacto

Helps maintain a healthy inflammatory response, soothe GI tract mucus membranes, and support bowel regularity.*

Gluten Ease provides specific enzyme for gluten and casein crosscontamination support.*

With boswellia, guar gum, turmeric, aloe vera, and l-glutamine.

Lacto supplies specific enzymes for support of dairy intolerance.*

Orange vanilla flavor.

Biochem

Collagen Plus Protein Blend of Types I and III collagen peptides plus whey protein isolate.

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Solaray

Magnesium Asporotate 400 mg

Supplies 20 g of grass-fed protein with a complete amino acid profile.

Magnesium helps provide support for normal heart, muscle, nerve, and circulatory function.*

Mix in smoothies, coffee, and baked goods.

Magnesium combined with aspartic acid, citric acid, and orotic acid.

Keto friendly.

Enhanced absorption formula.

2021

8/3/21 1:43 PM

BY MARY ANN O’DELL, MS, RDN

ingredients for fall

allergy relief Ragweed and mold and dust . . . oh my! For those who suffer from allergies, fall can be the worst allergy season.

Ragweed is the number one cause of fall hay fever symptoms in the United States. This weed flourishes in most parts of the country, with heaviest concentrations in the central and midwest sections. Mold is another culprit in fall allergies, as the weather changes and becomes cool and damp. If you suffer from fall allergies, don’t cover symptoms by using over-the-counter medicines with unwanted side effects. Take the natural approach with ingredients that help your body fight allergies and allergic inflammation, giving you relief naturally.

Quercetin is a potent bioflavonoid that is effective in reducing allergic and asthmatic reactions to pollens and airborne allergens. It is an antioxidant and helps control histamine. Unlike over-the-counter antihistamine drug formulas, which block the action of histamine after it is released, quercetin actually reduces the release of allergy-symptom-causing histamine in the body. The enzyme bromelain increases quercetin’s effects.

Nettles also help control histamine activity. One study found 48 percent of nettle users reported nettles

Emerald Labs

Allergy Health Comprehensive seasonal and environmental support.* With quercetin, nettles, eyebright, and N-acetyl cysteine.

Enhanced with a natural, raw, whole-food blend.

Non-drowsy formula.

were more effective than over-the-counter allergy medications. Another study found that nettle capsules significantly helped reduce sneezing and itching in people with hay fever.

Vitamin C benefits the whole body and is an essential part of the body’s defense against allergies. When taken consistently, it can help detoxify foreign substances in the body and counteract the effects of histamine.

In addition, it improves immune function and fights infection.

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

When taken properly, natural remedies can offer significant relief. They get to the core of the problem, rather than just covering the problem. So enjoy more time outside this fall season by reducing your allergy symptoms naturally. ●

Solgar

Ester-C Plus 500 mg Vitamin C Immune support.* Supports upper respiratory health.* Well-retained vitamin C complex with bioflavonoids.

Gentle and non-acidic.

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[ let’s get cooking ] B Y L I S A F A B I A N

super spuds

get creative with potatoes

A comfort-food favorite, potatoes are root vegetables that grow on every continent except Antarctica. In fact, there are approximately 5,000 varieties.

In the US, the potato reigns as the most frequently eaten vegetable. Hardy and long-lasting, they can keep for months in cool and dark conditions. For this reason, they’ve long been an important food for humans.

Pick Your Potato

Whether you select a red, white, gold, or blue/purple variety, look for potatoes that are firm with smooth skin.

Store them away from onions, as onions release a gas that can cause potatoes to spoil.

Don’t purchase spuds with spots that are visibly spoiled or soft. Skip those with green spots, sprouts, cracks, and bruises. If a spoiled potato gets in with those in good condition, the rotten one spoils the bunch.

Be sure to trim away any green areas on the skin. The green is caused by an alkaloid known as solanine. It’s mildly toxic, so just cut the area away. The rest of the potato is perfectly edible.

Potatoes fall into three basic categories: waxy, starchy, and all-purpose. Potatoes known as “new” or “boiling” fall under the waxy variety. With a low-starch content, they are moist, creamy, and firm with a smooth and thin skin. Use them for boiling, roasting, and steaming.

The starchy variety has a dry and fluffy texture when cooked, which makes it perfect for baking, mashing, and frying. Serving this type boiled is not the best option.

The russet, or baking, potato is the most common starchy variety.

An example of an all-purpose potato is the Yukon Gold. This type can be mashed, fried, or baked. Allpurpose potatoes contain some fluffiness but also a lot of starch, which makes them not as ideal for serving boiled.

A side-dish favorite, potatoes are incredibly versatile.

They can be boiled, steamed, roasted, mashed, stuffed, or fried. Read on to learn some fun and unique ways to prepare the humble spud.

• Add mashed parsnips to mashed potatoes in equal measure for a slightly sweet and earthy dish.

• Slice Granny Smith apples thinly, and then add to a potato gratin for a sweet and tangy flavor combination.

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• Squeeze some lemon juice into potato salad for a citrusy twist.

• Grill potatoes on skewers with fresh oregano and lemon for a Mediterranean flavor.

• Add cubed, fried potatoes to your favorite taco recipe for a starchy and filling ingredient.

• Try braising potatoes: Halve 1K pounds of unpeeled small red potatoes cut-side down in a single layer in a nonstick skillet. Add 2 cups water and a few tablespoons butter. Bring to a simmer. Reduce heat, cover, and simmer until tender, about 15 minutes.

Remove lid. Increase heat to medium-high. Simmer vigorously until the water evaporates, the butter browns, and the cut sides of the potatoes turn spotted brown, 25 to 30 minutes.

• Stuff twice-baked potatoes with blue cheese and caramelized onions for a flavor blast.

• Add shredded white Cheddar and minced chipotle peppers to mashed potatoes for a creamy and spicy side dish.

• Make the Spanish tapas dish known as Patatas Bravas. Bake or fry potato cubes, and top with a spicy tomato sauce. Garnish with fresh parsley.

• Try Hasselback Potatoes for an elegant side. Cut a potato width-wise into thin slices, but be sure not to cut through the entire potato. Stop N inch from the bottom of the potato. Brush with olive oil, and season with salt and pepper. Roast at 450° or until tender, 50 to 60 minutes. When roasted, the potato will fan out and become golden and crispy.

• Discover new toppings for baked potatoes: Soy sauce, barbecue sauce, vinaigrette, cottage cheese, goat’s cheese, hot sauce, flavored mayonnaise, salsa, or chutney.

Try the following recipe, which uses mashed potato instead of breadcrumbs to add a light texture to the fishcakes. ● SELECTED SOURCES “28 speedy and delicious potato recipes to make tonight” by Woman’s Day staff, www.WomansDay.com, 2021 • Cook’s Illustrated Vegetables Illustrated by America’s Test Kitchen ($40, America’s Test Kitchen, 2019) • How to Cook Everything by Mark Bittman ($37, Houghton Mifflin Harcourt, 2019) • Roots: The Complete Guide to the Underground Superfood by Stephanie Pedersen ($14.95, Sterling, 2017)

2021

8/4/21 9:15 AM

Haddock Fishcakes From The Planet-Friendly Kitchen by Karen Edwards ($11.99, Summersdale, 2021)

1M c peeled potato

2 skinless, boneless haddock fillets

1 peeled and cubed beetroot (optional)

1. Chop potato into small chunks and boil until tender (approximately 15 minutes). Once ready, drain and mash to a smooth consistency. Place mashed potato in a large bowl.

2. Poach fish in a shallow saucepan of water for 5 minutes; drain and allow to cool. In another saucepan, boil beetroot, if using, until tender. Drain and set to one side.

1 Tbsp chopped parsley

3. Break fish into small pieces using your hands and add to mashed potato. Mix using a wooden spoon,

1 organic egg

4. Shape into 4 patties and fry in oil, until golden on each side.

1 Tbsp whole-wheat flour

5. Serve with optional beetroot, arugula, and lemon wedges.

Salt and pepper

2 Tbsp canola oil 3 c arugula

K lemon, cut into wedges

stirring in parsley, egg, and flour. Lightly season with salt and pepper.

Kitchen Note: Unbelievably succulent, full of nutritional goodness, and simple to make, these fishcakes are a fabulously filling, healthy lunch option—and can be made using any locally caught, sustainable fish.

Per serving (without beetroot): 420 Calories, 38 g Protein, 27 g Carbohydrates, 4 g Fiber, 17 g Total fat (2 g sat), 940 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, K, Phosphorus, HHHH Vitamin C, HH Vitamin B2 (riboflavin), E, Folate, Magnesium, Potassium, H Vitamin A, B1 (thiamine), Calcium, Iron, Zinc

40 min prep time serves 2

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[ supplement spotlight ] B Y T A S T E F O R L I F E S T A F F

amazing

elderberry elderberry may help to ease virus symptoms

With the kids back in school, and cold and flu season on the horizon, many of us are turning to elderberry for relief.

A 2020 review of five studies determined that, when taken within 48 hours of infection, preparations of elderberry (Sambucus nigra) reduced the length and severity of cold and flu symptoms. Easing of fever, headache, nasal congestion, and nasal mucus discharge were recorded.

The authors of the review, which was published in the journal Advances in Integrative Medicine, concluded that more research involving elderberry and COVID-19 is warranted based on its effectiveness against other respiratory conditions.

One recent study also found some promise from elderberry in treating or preventing symptoms of COVID-19. The authors of the report in Autoimmunity Reviews noted that elderberry fruit contains a lectin that may inhibit coronavirus function.

Researchers have reported few if any side effects from elderberry, but people with autoimmune diseases such as multiple sclerosis, rheumatoid arthritis, or lupus may want to avoid this herb, as it may increase disease symptoms. Always check with your healthcare practitioner before taking any supplement.

Antioxidant boost Black elderberries are a dark bluish-purple thanks to flavonoids called anthocyanins. These inflammationfighting antioxidants possess a high oxygen radical absorption capacity (ORAC), which helps the body’s immune defenses.

The berries are antiviral powerhouses that contain 30 S E P T E M B E R

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high levels of vitamins A, C, B1, B2, and B6, and flavonoids. Clinical trials demonstrate that to reduce the length and severity of cold or flu, people should take “the standardized liquid extract for three to five days starting at the first sign” of symptoms, according to the American Botanical Council.

Elderberry can be taken in numerous ways, including teas, tinctures, and syrups. These remedies as well as capsules, gummies, and lozenges are readily available. ● SELECTED SOURCES “Antiviral activity of Sambucus Formosana Nakai ethanol extract and related phenolic acid constituents against human coronavirus NL63” by J.R. Weng et al., Virus Research, 11/19 • “The effects of Sambucus nigra berry on acute respiratory viral infections: A rapid review of clinical studies” by J. Harnett et al., Advances in Integrative Medicine, 12/20 • “European elderberry,” Herbalgram, American Botanical Council • “Place of phytotherapy in the treatment of acute infections of upper respiratory tract and upper gastrointestinal tract” by W. Pietruszewska et al., Otolaryngologia Polska, 8/31/18 • “Seven recommendations to rescue patients and reduce the mortality from COVID-19 infection: An immunological point of view” by A. Kronbichler et al., Autoimmunity Reviews, 7/20

2021

7/26/21 4:38 PM

Oca

Energy Drink Straight from the Amazon rainforest.

Plant-based energy drink powered by tapioca, a natural source of energy.

Plus caffeine from green coffee bean.

Gives you quick and sustained energy without the crash.*

Ziri

Argan Oil 100% pure organic argan oil from Morocco.

A versatile treatment for body, hair, and face.

Use as a moisturizer for skin, a conditioner for hair, or as a nourishing lip balm.

Perfect for all skin types.

Solaray

L-Lysine 1000 mg May provide nutritive support for healthy cognitive, immune system, and gastrointestinal function.* Naturally produced, free-form amino acid.

Enhanced with vitamin C and zinc chelate.

Halo Top

Sea Salt Caramel Light Ice Cream The best of both sweet and savory in one scrumptious flavor.

Bravo Tea

Blood Pressure Herbal Tea Helps maintain healthy blood pressure function.* With traditional Eastern herbs.

Naturally delicious and soothing blend.

Caffeine free.

Milk Bar

Compost Cookies Cookies that take all the snacks in the pantry and turn them into chewy, munchie gold.

A delicious creamy treat that is also a good source of protein.

With pretzels, potato chips, coffee, oats, graham crackers, chocolate chips, and butterscotch.

Only 330 calories for the entire pint.

Uncommonly delicious cookies.

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Bare Organics

Irish Sea Moss Powder Boosts natural immunity.* Helps thicken recipes.

Raw and organic.

Keto and paleo friendly.

Vegan and gluten free.

*These statements have not been evaluated by the Food & Drug Administration. These proudcts 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 prarticular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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