Healthy Edge Magazine SEP2023 Akin's

• All about TUDCA supplements

• Ways to improve longevity

• Foods to build collagen

B2 (riboflavin)

.34 mg nonfat milk, 1 cup

B vitamins

It s the Bs that help the body grow, develop,

Research shows that vitamins B6 and B12 can help regulate levels of homocysteine, an amino acid in the blood that increases the risk of cardiovascular disease. Vitamin B3 (niacin) plays a role in keeping the skin, nervous system, and digestive system healthy; B5 (pantothenic acid) and B12 are known for their ability to influence growth and development; and B9 assists cells in making and maintaining DNA. Studies also show that people with a lower level of B6 in their blood may be at a higher risk for certain types of cancer. Eating well-balanced meals that include meat or seafood, dairy, leafy greens, and whole grains can help you obtain the Bs necessary for growth and development. If you are anemic, vegan, or vegetarian, you may be at risk for low levels of B vitamins. Deficiencies can cause tiredness, loss of appetite, and poor growth in children. Consider supplementation. ●

RECOMMENDED DAILY DIETARY ALLOWANCE

Children 9–13 years 4 mg

Adults 19+ years 5 mg B6

Children 9–13 years 1.0 mg

Adults 19–50 years 1.3 mg

Adults 51+ years 1.7 mg 1.5 mg B7 (Biotin)

Children 9–13 years 20 micrograms

Adults 19+ years 30 micrograms

B9 (Folic acid) Children 9–13 years 300 micrograms

Adults 19+ years 400 micrograms B12

Children 9–13 years 1.8 micrograms

Adults 19+ years 2.4 micrograms

stay well.

Taking stock

After a busy summer, September is a good time to sit back and think about health before colder weather sets in.

Whether or not you’re one who preserves the bounty of fall for healthy winter eating, it’s worth it to pay some attention to nutrition at this time of year. You’ll find information on the B-complex vitamins on page 2 and a chart of important vitamins and minerals for children— and the dosages that experts recommend—on page 22.

Tauroursodeoxycholic acid (TUDCA), used for millennia in traditional Chinese medicine, is coming into its own in modern Western medicine as a liver-supportive supplement that has beneficial effects for digestion and brain health. Learn about it on page 17.

You’ll also find in the supplement aisle many nutrients and blends that may help your body fight fall allergies for natural relief (page 24). Many of us need all the help we can get!

Longevity has been a concern of health experts, especially since the pandemic lowered life expectancy in many countries around the world, including the US. See page 6 for guidance on improving your odds for a long life. And to have healthier skin with fewer wrinkles as you age, check out the Natural Beauty department on page 20 for nutrients that build collagen. There’s a lot going on in the kitchen this month, including tips on reducing food waste (page 18), ideas for smart snacking (page 26), and—in the feature on page 12—cooking with nutritious ancient grains.

A healthy body, a healthy family, and a healthy planet (page 28): Who could ask for more?

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor

Kelli Ann Wilson

Art Director

Michelle Knapp

Custom Graphics Manager

Donna Sweeney

Chief Marketing and Business Development Officer

Amy Pierce

Customer Service 800-677-8847

CustomerService@TasteforLife.com

Client Services Director - Retail Judy Gagne (x128)

Client Services Director - Advertising & Digital Ashley Dunk (x190)

Vice President – Retail Sales and Strategic Partnerships

Anna Johnston (Anna.Johnston@TasteforLife.com)

Founder and Chief Executive Officer

T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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Mary Ann O’Dell, MS, RDN

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.

BY LISA FABIAN

flavored salt

make your own!

A Super Seasoning

Buying gourmet spice- and herb-infused seasonings makes a wonderful gift for someone or for yourself, but oftentimes these blends are expensive. Fortunately, it’s easy to create your own, and the results are limited only by your imagination.

Salt enhances all other flavors and is a foundational ingredient for just about every dish you make. Here’s a basic ratio to follow when creating your own salt mixes.

¼ c salt*

2 to 3 tsp desired flavorings**

1. Combine salt with flavorings.

2. Taste and add more flavorings, if needed.

3. Store mixture in an airtight glass container with a lid. Seasoned salt should last up to one year, although flavors may diminish over time.

*For the salt, coarse and flaky versions offer a better texture and appearance. Try kosher salt for an affordable option. If you use regular table salt, add the higher amount of flavorings.

**Add your favorite dried herbs, dried spices, dried chili peppers, dried citrus peels, tea leaves, and/or dehydrated minced vegetables. Make sure flavorings are finely ground, chopped, or flaked, and that they are dry. This helps prevent moisture buildup and keeps the finished product from clumping.

Use flavored salts in roasted vegetables; egg dishes; fruit, vegetable, and pasta salads; soups; stews; popcorn; and grilled items.

Here are some fun flavor combinations to get you started.

Lime-Chili Salt

¼ c coarse kosher salt, sea salt, or pink Himalayan salt

2 tsp dried lime zest

1 tsp crushed red pepper flakes

Use in Mexican dishes, to flavor plain mayonnaise, and in tropical fruit salads.

Vanilla Salt

¼ c coarse kosher salt, sea salt, or pink Himalayan salt

1 vanilla bean, scraped seeds from Use in baked goods.

Saffron-Fennel Salt

¼ c coarse kosher salt, sea salt, or pink Himalayan salt

1 tsp fennel seeds

½ tsp saffron threads

Use in fish and chicken dishes.

SELECTED SOURCES

“The best homemade flavored salt recipes you’ll love to make,” www. TrueMoneySaver. com, 5/22/23 • “How to make flavored salts” by Emily Han, www.TheKitchn.com

5 ways to manage stress

An overburden of stress can cause significant problems over time, including increasing the risk of developing cognitive impairment. Gentle exercise goes a long way toward easing the effects, as do some other calming strategies. Here are five to try.

q Breathe deeply. Count to 10. Focus on positive thoughts.

r Listen to soothing music.

s Try guided meditation.

t A vitamin B6 supplement may help to reduce feelings of anxiety and depression.

u Magnesium is another supplement that supports a healthy mood.

SELECTED SOURCES “Psychosocial and trauma-related stress and risk of dementia . . .” by A. Bougea et al., Journal of Geriatric Psychiatry and Neurology, 1/22

• “The impact of laughter yoga on depression and anxiety among retired women . . .” by M.R. Armat et al., Journal of Women and Aging, 1–2/22 • “Vitamin B6 supplements could reduce anxiety and depression,” University of Reading, 7/19/22

a checklist to help you live better, longer

Not every one of us is built to live into our hundreds, but we all can take steps to make aging easier. A healthy diet, frequent exercise, reduced stress, and wise lifestyle choices can add years to life while also making those years more vibrant.

Here are some of the fundamentals for attaining a healthy lifestyle.

Choose a healthy diet

The Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), and other highly regarded eating plans have several things in common: They favor fresh fruits and vegetables; plenty of whole grains and legumes; oily fish such as salmon and sardines; limited amounts of red meat and processed foods; and low intake of salt and sugar.

✔ Berries are loaded with antioxidants, which help support the heart, the brain, and other organs. Dark-colored berries are excellent choices, including blueberries, strawberries, and raspberries. Frozen options are available yearround.

✔ Dark, leafy greens such as spinach, kale, and lettuce offer essential vitamins and minerals as well as all-important fiber.

✔ Legumes (beans, lentils, peas) provide protein and fiber, help lower cholesterol, and regulate blood sugar.

✔ Nuts are rich in fiber, protein, and healthy fats. They help reduce blood sugar.

✔ Oily, coldwater fish provide omega-3 essential fatty acids—vital components of every cell in the body. Salmon, trout, tuna, and mackerel are good choices.

✔ Garlic, ginger, and turmeric are among the healthiest seasoning items. All help reduce inflammation, which is a leading cause of a long list of illnesses.

Get regular exercise

Walking, jogging, cycling, swimming, gardening—any activity that gets the heart pumping is great for overall health. Add a bit of strength training and a stretching routine and you’ll find yourself with more vigor and less stress.

✔ A 2022 study of more than 78,000 older adults linked taking up to 10,000 steps per day with lower rates of cancer, heart disease, and death. Walking briskly added to the benefits.

✔ Two new studies focused on the benefits of short exercise sessions. One found that five minutes of walking every half hour lowered blood sugar and blood pressure in office workers who tend to sit for long periods. A second study focused on more intense sessions and determined that six-minute bouts of high-intensity exercise may extend the lifespan of a healthy brain and ward off Alzheimer’s disease and other neurological disorders.

✔ Adding yoga to an aerobic exercise program led to reductions in blood pressure and other health measures in patients with hypertension.

✔ Exercising outdoors in a park or other natural setting may enhance the experience and increase the benefits. ●

SELECTED SOURCES “Breaking up prolonged sitting to improve cardiometabolic risk . . .” by A.T. Duran et al., Medicine & Science in Sports & Exercise, 1/12/23

• “Impact of yoga on global cardiovascular risk as an add-on to a regular exercise regimen in patients with hypertension” by A. Pandey et al., Canadian Journal of Cardiology, 12/7/22 • “Mediterranean diet,” MedlinePlus, https://MedlinePlus.gov, 7/30/22

• “Prospective associations of daily step counts and intensity with cancer and cardiovascular disease incidence and mortality and all-cause mortality” by B. del Pozo Cruz et al., JAMA Internal Medicine, 9/12/22 • “Six minutes of high-intensity exercise could delay the onset of Alzheimer’s disease,” The Physiological Society, 1/11/23 • “What is the Mediterranean diet?” American Heart Association, www.heart.org

Hoptonic Craft Brewed Sparkling Tea

Liven up your tea experience with this craft brewed sparkling tea made from whole leaf tea and hop flowers to create a delicate sweetness. The unique brewing method guarantees optimal flavor without any additives or concentrates. Zero sugar or calories. Alcohol free.

Midnight Paloma Calming Bath Soak, Lavendar + Chamomile

After a stressful day, help your body relax in a calming hot bath. This soothing blend is naturally fragranced for calming, pre-sleep prep. It’s formulated with Epsom salt to promote circulation, and help relieve muscle tension, pain, and inflammation in joints.

Floradix Iron Sport, Liquid Mineral and Vitamin Formula

This gentle, easily absorbed, plant-based liquid extract is formulated to support increased iron requirements of athletes participating in high intensity training.* The formula includes magnesium for muscle function and electrolyte balance, and B vitamins to support energy metabolism.*

Ready Pet Go! Omega Soft Chews, Skin & Coat

These chews offer a way to help your pet get everything they need to maintain healthy skin and a shining coat. These chews supply fatty acids from fish and flax oils, plus vitamin E and zinc, with a tasty fish and cheese flavor dogs love! Grain and soy free.

Detox Babe Bye Bye Dry, Detoxifying Bath Soak

This anti-aging formula will leave you soft and glowing by removing dead skin cells and replenishing moisture. Naturally anti-inflammatory coconut milk powder, exfoliating Epsom salt, soothing colloidal oat, raw honey, and rose oil have been blended to create this comforting bath salt soak.

Henry Blooms VitaQIK, Liposomal Vitamin B12

Here is a simple way to get targeted nutrients. Liposomal supplements offer a delivery system with rapid uptake and effective delivery into cells. This B12 spray offers a fast, convenient way to boost healthy B12 levels, helping to support brain and nervous system function, and energy production.*

Jarrow Formulas Vegan Immune Optimizer

Support your body’s everyday vitality with this blend of mushroom fruiting bodies and mycelium of cordyceps, reishi, lion’s mane, shiitake, king trumpet, and turkey tail. It helps defend against free radicals.* Combined with Andrographis, an adaptogenic botanical clinically researched to support immune system health.*

QT Dog Antlerz Dog Chew

Give your canine companion a 100% natural treat made with only naturally shed deer antler. This chew is naturally high in protein, calcium, and phosphorus, and low in fat. Helps to promote good dental health by scraping off tartar and buildup while your pup chews.

Bio Nutrition Thyroid Wellness

Support healthy functioning of the thyroid gland with this formula made with the finest quality ingredients.* With essential minerals, iodine, ashwagandha, bacopa, and guggle, this supplement is formulated to support thyroid health.*

Life Extension Arterial Protect

This effective formula is made with clinically studied gotu kola and Pycnogenol® French maritime pine bark extracts to support the health, structure, and function of arteries.* It is formulated to encourage the body’s natural processes for regulating plaque in the arteries and promoting healthy arterial circulation.*

Comvita Immune Bee Propolis PFL15

Support your immune system with a daily dose of natural bee propolis, containing a powerful concentration of over 300 bioactive flavonoids and phenolics.* This regular strength propolis PFL15 provides pure propolis antioxidant support to fight free radicals and prevent against oxidative damage.*

Nature’s Way

Brain Fuel

Nourish your hardworking mind with these delicious grape flavored gummies formulated to support short-term memory and concentration.* This formula includes clinically studied Cognigrape grape extract to support mental performance, while vitamins B6 and B12 support brain function.*

90 min prep time serves 6

The grains our ancient ancestors enjoyed are experiencing newfound popularity in modern kitchens. Explore these hearty ingredients in the following nourishing dishes.

Mushroom Barley Soup

From The Complete Plant Based Cookbook by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2020)

3 Tbsp extra-virgin olive oil

1 onion, chopped fine

1 lb cremini mushrooms, stemmed and quartered

1 lb portobello mushrooms, stemmed and cut into ¼-inch pieces

¾ tsp table salt, divided

2 carrots, peeled and chopped

3 garlic cloves, minced

9 c low-sodium vegetable broth

½ c pearl barley

2 tsp minced fresh thyme or ½ tsp dried

1. Heat oil in a large Dutch oven over medium-high heat until shimmering. Add onion and cook until softened, about 5 minutes.

2. Stir in cremini mushrooms, portobello mushrooms, and ¼ teaspoon of the salt. Cook until mushrooms have softened and browned, 10 to 15 minutes.

3. Stir in carrots and garlic and cook for 1 minute. Stir in broth, barley, thyme, and remaining ½ teaspoon salt.

4. Bring to a simmer and cook until barley is tender, about 50 minutes. Season with salt and pepper to taste, and serve.

Kitchen Note: Both mushrooms and barley pack unique, robust flavors that can shine on their own or bring out the best in each other. This is a richly flavored soup punctuated with pieces of meaty mushroom and nuggets of chewy barley. If cremini or portobello mushrooms are unavailable, use white button mushrooms, though the soup won’t be as flavorful. You can also use a combination of white button mushrooms and cremini or portobello mushrooms.

Per serving: 224 Calories, 8 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 8 g Fiber, 8 g Total fat (1 g sat), 375 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B2 (riboflavin), ★★★ Phosphorus, ★★ Vitamin A, B1 (thiamine), B6, Zinc, ★ Vitamin K, Folate, Iron, Magnesium, Potassium

Cocoa Cherry Rye Bread (pictured

on page 14)

From Everyday Bread by America’s Test Kitchen ($35, America’s Test Kitchen, 2023)

2 c (11 oz) bread flour

1 c (5½ oz) medium rye flour

¹⁄³ c (1 oz) Dutch-processed cocoa powder

2 Tbsp packed brown sugar

1½ tsp table salt

¼ tsp instant or rapid-rise yeast

1½ c plus 2 Tbsp (13 oz) water, room temperature

1 Tbsp distilled white vinegar

¾ c dried cherries, divided

1. Make dough: whisk bread flour, rye flour, cocoa powder, brown sugar, salt, and yeast together in a large bowl. Using a rubber spatula, fold water and vinegar into flour mixture, scraping up dry flour from bottom of bowl and pressing dough until cohesive and shaggy and all flour is incorporated.

2. First rise: cover bowl tightly with plastic wrap and let sit at room temperature for at least 8 hours or up to 18 hours.

3. Fold and rest: sprinkle half of dried cherries over dough. Using a greased bowl scraper or your wet fingertips, fold dough over itself by lifting and folding edge of dough toward middle and pressing to seal. Turn bowl 90 degrees and fold dough again; repeat turning bowl and folding dough 2 more times. Sprinkle remaining dried cherries over dough, and fold dough 4 more times (for a total of 8 folds). Flip dough seam side down in bowl, cover with plastic, and let rest for 15 minutes.

4. Shape dough: Lay an 18x12-inch sheet of parchment paper on the counter and spray lightly with vegetable oil spray. Transfer dough seam side up to lightly floured counter and pat into a rough 9-inch circle using your lightly floured hands. Using bowl scraper or your floured fingertips, lift and fold edge of dough toward center, pressing to seal. Repeat 5 more times (for a total of 6 folds), evenly spacing folds around circumference of dough. Press down on dough to seal then use bench scraper to gently flip dough seam side down.

5. Using both hands, cup side of dough farthest away from you and pull dough toward you, keeping pinky fingers and side of palm in contact with counter and applying slight pressure to dough as it drags to create tension. (If dough slides

across surface of counter without rolling, remove excess flour. If dough sticks to counter or your hands, lightly sprinkle counter or hands with flour.) Rotate dough ball 90 degrees, reposition dough ball at top of counter, and repeat pulling dough until a taut round ball forms, at least 4 more times. Using your floured hands or the bench scraper, transfer dough seam side down to center of prepared parchment.

6. Second rise: cover dough with an inverted large bowl*. Let rise until dough has doubled in size and dough springs back minimally when poked gently with your finger, 1 to 2 hours.

7. Thirty minutes before baking, adjust an oven rack to the middle position. Place Dutch oven with lid on the rack. Preheat oven to 475˚. Using a sharp knife or a singleedge razor blade, make one 6-inch-long, ½-inch-deep slash with a swift, fluid motion along top of loaf. Carefully remove hot pot from oven and, using parchment as a sling, gently transfer dough to hot pot. Working quickly and reinforcing score in top of loaf if needed, cover pot and return to oven.

8. Bake: reduce oven temperature to 425˚ and bake loaf in covered pot for 30 minutes. Remove lid and continue to bake until loaf registers at least 205˚ , 10 to 15 minutes. Using parchment sling, carefully remove loaf from hot pot and transfer to a wire rack; discard parchment. Let cool completely, about 3 hours, before slicing.

*You will need a bowl that is at least 9 inches wide and 4 inches deep to cover the dough in step 6.

Kitchen Note: Chocolate and rye are a pair that’s become popular in baked goods from cookies to coffee cake for good reason: the bitter notes of chocolate pair well with the earthy, nutty rye flour for a flavor that’s quite sophisticated. Dutchprocessed cocoa powder creates a taller, more open-crumbed loaf than one made with more acidic natural cocoa. Slather a slice with butter and sprinkle with flaky salt for a unique indulgence. The dough will be slightly sticky if you use a lower-protein bread flour.

Per serving (serves 10): 188 Calories, 5 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 10 g Total sugars (2 g Added sugars), 3 g Fiber, 1 g Total fat (0 g sat), 130 mg Sodium, ★★ Vitamin B1 (thiamine), Folate, ★ Vitamin B2 (riboflavin), B3 (niacin), Iron, Phosphorus

continued from page 13

Cocoa Cherry Rye Bread

Recipe on page 13

1¾ hrs prep time (includes 9 hours rise time + 3 hours cool time) makes 1 loaf

© AMERICA’S TEST KITCHEN

45 min prep time serves 8

Quinoa Salad with Corn, Black Beans, and Avocado

From the Taste for Life test kitchen

1 c uncooked quinoa

¼ c extra-virgin olive oil

3 Tbsp lime juice

1 Tbsp honey

1 tsp ground cumin

Salt and freshly ground black pepper

1 (14 oz) can black beans, rinsed and drained

1½ c corn

1 red onion, diced

1 large tomato, seeded and chopped

1 ripe avocado, peeled and chopped ¹⁄³ c chopped cilantro or parsley

1. Prepare quinoa according to package directions. Set aside to cool.

2. In a small bowl, whisk together oil, lime juice, honey, cumin, and salt and pepper to taste.

3. When quinoa has cooled to room temperature, transfer it to a large bowl and stir in oil mixture.

4. Gently fold beans, corn, onion, tomato, avocado, and cilantro into quinoa. Serve.

Per

BY MARY ANN O’DELL, MS, RDN

TUDCA what?

TUDCA has been used therapeutically in traditional Chinese medicine for thousands of years, specifically for liver and gallbladder disorders. It is just now gaining popularity in the US as information on its action and benefits becomes more available. But what is TUDCA and what does it do?

What is TUDCA?

TUDCA (tauroursodeoxycholic acid) is a bile salt produced in the liver. Bile, a mixture of water, electrolytes, and acids, is released by the liver. Bile acids help with digestion of fats and cholesterol, absorption of fat-soluble vitamins (A, D, E and K), and protection against harmful bacteria and organisms that come into the digestive tract. As a result, bile helps eliminate waste and excess cholesterol, and helps regulate metabolism.

What are the benefits of TUDCA?

While there may be other benefits, this article will focus on two primary benefits: digestion and brain support.

q Digestion. TUDCA can help improve bile flow, which promotes healthy digestion and absorption of dietary fats. Studies have found that TUDCA helps improve the chemical makeup of bile so that it contains more compounds that help support digestion.

Recycling and producing new bile requires a lot of energy in the body. If the liver and gallbladder are sluggish or not functioning at optimum levels, forming new bile becomes difficult. TUDCA used in supplement form can help support this process. It works well with digestive enzymes to support the overall digestive process.

Another aspect of digestion supported by TUDCA is the integrity of the stomach lining. Acid reflux can damage the stomach lining over time. TUDCA can help lessen the damage to the stomach lining caused by bile reflux.

r Brain Health. TUDCA functions as a nootropic, a compound that has neuroprotective and neurosupportive properties. TUDCA may be helpful for someone wanting to support memory and cognition. TUDCA can cross the blood-brain barrier, and research on its action looks promising.

TUDCA is classified as a chemical chaperone, a compound that supports correct protein formation and distribution throughout the body. Research suggests TUDCA supports the prevention of cell death in models of neurological disease such as Alzheimer’s disease and ALS. TUDCA may also provide neuroprotective support for aging brains. ●

BodyBio TUDCA

Tauroursodeoxycholic Acid

Bile acid naturally formed in the body.* Supports digestion and utilization of fats, and demonstrates neuroprotective benefits*.

10 ways to reduce food waste

According to the Natural Resources Defense Council, up to 40 percent of food in the US is never eaten. Making the most of the food you buy can save you money and help the planet. Here are some tips for reducing food waste in your home, excerpted with permission from Waste Not by The James Beard Foundation ($45, Rizzoli International Publications, 2018).

q The tops of root vegetables such as carrots, turnips, and radishes are wonderfully bitter and are good cooked as a vegetable or in a soup.

r Roast wilting celery and carrots to bring them back to life, and then mix in scrambled eggs or top them with a fried egg for breakfast.

s Rather than peeling carrots, cucumbers, and other vegetables and fruits, leave the peels on and give them a good scrub to remove any dirt.

t If you do decide to peel, save the scraps for vegetable stocks or fruit jams.

u Save asparagus bottoms, carrot tops, mushroom stems, and other vegetable parts in freezer bags or containers for use in stocks, soups, and sauces.

v Before wilting herbs turn black, purée them with a little oil and store in ice cube trays or other containers in the freezer so that in the dead of winter, you can grab some bright greens from your freezer.

w When salad greens start to wilt, sauté them with some olive oil and garlic for a bright side dish.

x Sauté root vegetable tops and greens to serve as a side dish.

y To prolong the life of a bunch of ripe bananas for future use, place them on a sheet pan (skins intact) and bake in the oven for 15 minutes at 350°F until the skins are a deep black. Once cool, peel the roasted bananas and freeze in a resealable bag. They won’t darken in the freezer, and they’re perfect for smoothies and banana bread.

z If you have just a few berries or strawberries you want to salvage before they turn, lay them out in a single layer on a small sheet pan or plate. Freeze uncovered overnight, then put them in a resealable plastic bag and return to the freezer. By freezing them separately, you can easily pluck them out just a few at a time and put them straight in the bottom of your bowl before topping with hot oatmeal or add to a smoothie for more texture. ●

SELECTED SOURCES “Smart shopping guidelines,” www.SavetheFood. org • Waste Not by The James Beard Foundation ($45, Rizzoli International Publications, 2018)

JANE EKLUND

nutrients to build collagen

The aging body produces less collagen, leading to another natural consequence of aging: wrinkled skin. Collagen loss contributes to other conditions associated with growing older too, including stiff tendons, muscle weakness, joint pain, osteoarthritis, and gastrointestinal issues.

A protein found throughout the body—it’s in your skin, muscles, bones, tendons, ligaments, blood vessels, organs, intestinal lining, hair, and more— collagen is used to make connective tissue, adding resiliency and stretchiness.

Give your skin a boost

The best way to help your body ramp up its collagen production is through your diet. While collagen itself is found only in meat and fish containing connective tissue, a variety of foods from both animal and plant sources can support natural collagen production. Think about eating a well-rounded diet composed of proteins, fruits and veggies, and whole grains, and include these nutrients:

✔ Protein: Your body uses amino acids, found in protein-rich foods, to make collagen. Protein is plentiful in beef, poultry, fish, beans, eggs, soy, and dairy products.

✔ Vitamin C: Citrus fruits, red and green peppers, tomatoes, and dark green, leafy vegetables are packed with vitamin C, another nutrient your body needs to make collagen.

✔ Vitamin A: Sweet potatoes are packed with vitamin A, which prompts the creation of collagen. Vitamin A is also abundant in carrots, mangos, apricots, and cantaloupes.

✔ Minerals: Meats, shellfish, nuts, whole grains, and beans all contain an abundance of zinc and copper, two minerals needed for collagen production.

✔ Omega 3s: Salmon and other fatty fish are good sources of omega-3 fatty acids, which help prevent the breakdown of collagen due to sun exposure. Plant sources of omega 3s include avocado, walnuts, and chia seeds. ●

Skin-supportive supplements

Supplements can also help support collagen growth. Look for the terms “hydrolyzed collagen or “collagen hydrolysate on the package. In this form, collagen is broken down into peptides, which are more easily absorbed by the body. This form also allows the collagen to dissolve more easily in hot and cold beverages.

Various studies show that significant improvements in skin hydration and elasticity can occur after supplementing with bioactive collagen peptides daily for eight weeks. The amounts used in research varied between 2.5 grams and 10 grams daily. In general, the studies indicate that this level

of supplementation can lead to a 10 to 20 percent improvement in the appearance of facial wrinkles. Bone broth contains good amounts of skinsupportive collagen. Drink it straight or try blending some into your morning smoothie or protein shake.

SELECTED SOURCES “Collagen,” Harvard T.C. Chan School of Public Health • “Collagen supplements review,” www.ConsumerLab.com, 11/20/19 • “Effect of an oral nutrition supplement containing collagen peptides on . . . skin elasticity . . .” by T. Nomoto and S. Iizaka, Advances in Skin & Wound Care, 4/20

• “Oral collagen supplementation: A systematic review of dermatological applications” by F.D. Choi et al., Journal of Drugs in Dermatology, 1/1/19

• “Topical application and oral supplementation of peptides in the improvement of skin viscoelasticity and density” by M. Campos et al., Journal of Cosmetic Dermatology, 3/4/19

Vitamins

Fat-Soluble

Fish liver oil; manufactured in the body from brightly colored fruit and veggies.

Wheat germ oil, almonds and other nuts, cold-pressed vegetable oils.

Cruciferous and leafy green vegetables.

Antioxidant involved in immune function and anti-inflammatory processes.Helps with blood clotting and bone formation and repair.

ad

e

1–3 yr 30 mcg 4–8 yr 55 mcg 9–13 yr 60 mcg 14–18 yr 75 mcg1–3 yr 0.5 mg 4–8 yr 0.6 mg 9–13 yr 0.9 mg 14–18 yr 1.2 mg (M) 1 mg (F)

Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.

1–3 yr 0.5 mg 4–8 yr 0.6 mg 9–13 yr 0.9 mg 14–18 yr 1.3 mg (M) 1 mg (F)

Almonds, breakfast cereals, meats, milk, soybeans, yogurt.

Beef liver, chicken, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

1–3 yr 2 mg 4–8 yr 3 mg 9–13 yr 4 mg 14–18 yr 5 mg

D–ALPHA TOCOPHEROL

b

1 THIAMINE

RIBOFLAVIN

Fights stress; enhances stamina.

3 NIACIN

5PANTOTHENIC

22 SEPTEMBER 2023

Controls calcium levels; critical for bone and tooth development; modulates immune reponse, protecting against infection. 1–18 yr 600 International Units (IU) (15 mcg)1–3 yr 6 milligrams (mg) 4–8 yr 7 mg 9–13 yr 11 mg 14–18 yr 15 mg

•

1–3 yr 0.5 mg 4–8 yr 0.6 mg 9–13 yr 1 mg 14–18 yr 1.3 mg (M) 1.2 mg (F)

Bananas, brown rice, carrots, chicken, eggs, fish, potatoes, sunflower seeds, whole-grain cereals.

Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function.

b 6 PYRIDOXINE

1–3 yr 150 mcg 4–8 yr 200 mcg 9–13 yr 300 mcg 14–18 yr 400 mcg

Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells.

b 9 FOLATE/FOLIC ACID

1–3 yr 0.9 mcg 4–8 yr 1.2 mcg 9–13 yr 1.8 mcg 14–18 yr 2.4 mcg

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy.

Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism.

b 12

65 mg (F)

1–3 yr 15 mg 4–8 yr 25 mg 9–13 yr 45 mg 14–18 yr 75 mg (M)

Meat, fish, eggs, fruit, milk, rice bran, vegetables, nuts.

Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin.

1–3 yr 8 mcg 4–8 yr 12 mcg 9–13 yr 20 mcg 14–18 yr 25 mcg c

Berries, citrus fruit, leafy greens, cauliflower, winter squash, asparagus.

Dairy (and fortified substitutes), leafy greens, sardines.

Almonds, avocados, legumes, broccoli, oats, seafood, soybeans.

biotin

Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as antiinflammatory action.

Important Minerals

Essential for strong bones and teeth, healthy gums, and muscle function.

calcium

copper

yr 7 mg 4–8 yr 10 mg 9–13 yr 8 mg 14–18 yr 11 mg (M) 15 mg (F)

9 mg (F)

1–3

Essential to blood cell production, normal growth and development, and immune health.

iron

meat,

seeds, sea vegetables, whole grains.

Important for thyroid gland function. 1–3 yr 20 mcg 4–8 yr 30 mcg 9–13 yr 40 mcg 14–18 yr 55 mcg

selenium

1–3 yr 3 mg 4–8 yr 5 mg 9–13 yr 8 mg 14–18 yr 11 mg (M)

Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.

Important in immune health; deficiency results in loss of senses of smell and taste.

zinc

* Note that some nutrient recommendations vary for males (M) and females (F).

• “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” US Dept. of Agriculture, www.nutrition.gov

SELECTED SOURCES “Dietary Guidelines for Americans, 2020-2025,” DietaryGuidelines.gov

“Multiple micronutrient supplementation for improving cognitive performance in children . . . ” by A. Eilander et al., American Journal of Clinical Nutrition

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.

SEPTEMBER 2023 23

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 the heaviest concentrations in the central and midwest regions. 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

Olbas Inhaler

Natural aromatherapy inhaler. Fast-acting, penetrating vapors provide an immediate fresh, clean feeling in the nose, sinuses, and lungs.

Pocket-sized—easy to travel with.

that help your body fight allergies and allergic inflammation, giving you relief, naturally.

Seasonal 7 Comfort Blend is a blend of 7 Indian herbal extracts that has been clinically studied for allergy and respiratory support. This blend has been found to promote respiratory health and normal breathing, seasonally.

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

Liddell Pollen

Distress

May provide temporary relief of symptoms associated with seasonal reactions to pollen including sneezing, runny nose, and itchy watery eyes.*

Readily absorbed homeopathic oral spray.

No known side effects.

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 have help control histamine activity. One study found 48 percent of nettle users reported that nettles were more effective than over-thecounter 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, and it 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.

Homeopathic Remedies offer a quick solution for symptomatic relief of allergies, without any

side effects. Homeopathy works to alleviate symptoms while maintaining the immune system. When selecting a homeopathic remedy, look for a combination remedy that best matches the symptoms you are experiencing.

When taken properly, natural remedies can offer significant relief from seasonal allergy symptoms. 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. ●

Paragon Plus™ Respir-Aller™

Comprehensive seasonal support.*

Supports normal respiratory function in the presence of airborne allergens.*

With Seasonal 7 Comfort Blend, MSM, quercetin, and more.

smarterforsnacking the school days ahead

40 min prep time makes 8 bars

Granola Bars with Dried Fruits and Seeds

From the Taste for Life test kitchen

1¾ c gluten-free rolled oats (not instant)

½ c combination of your favorite seeds (pumpkin, sesame, chia, and/or flax)

½ c your favorite dried fruits (apple, peach, golden raisins)

½ tsp salt

½ c sunflower oil

½ c honey

1. Line an 8-inch square baking pan with parchment paper.

2. Preheat oven to 325˚.

3. In a medium bowl, stir together all ingredients until well combined.

4. Spread mixture into prepared pan with a spatula. Using the back of a large spoon, press mixture down firmly.

5. Bake for 25 to 30 minutes, or until top of granola is golden brown. Remove pan from oven. While granola is still warm, use a sharp knife to divide into 8 bars. Allow bars to cool before removing from pan.

Per serving (1 bar made with pumpkin seeds, sesame seeds, and golden raisins): 312 Calories, 5 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 21 g Total sugars (17 g Added sugars), 3 g Fiber, 19 g Total fat (3 g sat), 149 mg Sodium, ★★★ Vitamin E, ★★ Magnesium, Phosphorus, ★ Vitamin B1 (thiamine), Iron, Zinc

Back to the classroom means back to making lunches, and snacks to go along with them. Here are two healthier snacks to make (one sweet, the other savory) for students or anyone else experiencing hunger pangs.

30 min prep time serves 4

Edamame with LemonPepper Salt

From Kids Can Cook Anything! by America’s Test Kitchen ($22.99, America’s Test Kitchen, 2022)

¼ c kosher salt

2 tsp grated lemon zest plus 2 Tbsp juice, zested and squeezed from 1 lemon

½ tsp black pepper

2 quarts water, plus extra cold water for cooling edamame

12 oz frozen shell-on edamame

1. In a small bowl, use a spoon to stir salt, lemon zest and juice, and pepper until well combined. Transfer to a microwave-safe plate and use the back of the spoon to spread mixture into an even layer.

2. Place plate in the microwave and heat for 1 minute. Stir and scrape mixture, breaking up any clumps, and spread back into an even layer. Continue heating in microwave until mixture is only slightly damp, 1 to 3 minutes, stopping and stirring after each minute of heating.

3. Use oven mitts to remove plate from microwave. Let salt mixture cool completely, about 10 minutes.

4. Meanwhile, fill a large bowl halfway with cold water and set next to the stove. Set a colander into the sink.

5. Add the 2 quarts of water to a large saucepan and bring to boil over high heat. Carefully add edamame. Return to boil and cook until tender, about 3 minutes. Turn off heat.

6. Use a strainer spoon to transfer edamame to bowl with cold water. Let sit for 30 seconds to cool slightly.

7. Pour edamame into colander and let drain in sink. Use a clean dish towel to dry now-empty large bowl. Shake colander to drain well. Transfer drained edamame to bowl.

8. Sprinkle edamame with 1 tablespoon of the lemon-pepper salt. Use a rubber spatula to stir until edamame are evenly coated. Serve, using your teeth to gently squeeze beans out of edamame pods and into your mouth (discard pods).

Per serving: 94 Calories, 10 g Protein, 0 mg Cholesterol, 7 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 4 g Fiber, 4 g Total fat (0 g sat), 202 mg Sodium, ★★★★★ Folate, ★★ Vitamin K, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), C, Iron, Magnesium, Zinc

Kitchen Note: Fancy flavored salt adds some oomph to plain edamame by combining lemon zest, black pepper, and enough lemon juice to wet the salt crystals—but not so much that the salt dissolves. When this mixture is heated in the microwave, the water in the lemon juice turns to steam and evaporates, leaving behind lots of lemon flavor and very little moisture. The result? Crunchy, flaky, lemony salt, speckled with bits of black pepper. Use the extra flavored salt on popcorn, chicken, fish, or more edamame! Extra flavored salt can be stored in an airtight container for up to one month.

Variation: Make Edamame with Sriracha-Lime Salt: use 2 teaspoons grated lime zest and 1 tablespoon lime juice instead of lemon zest and juice. Use 1 tablespoon sriracha instead of black pepper.

BY ALAN SIDDALL

green and clean houseplants

add more than beauty

Ready for cleaning?

Don’t forget the air quality inside your home.

Houseplants add greenery to your rooms, but they can also help keep you healthy. Several attractive and easyto-maintain plants filter chemicals such as benzene, formaldehyde, and carbon monoxide from the air. Those toxins can cause respiratory ailments, headaches, and more serious conditions. The right plants can ease allergy symptoms, help improve sleep, and reduce stress.

Horticultural therapist Gary Altman of Rutgers University recently told Prevention.com that “By surrounding ourselves with plants, we are able to create a sort of natural, living sanctuary in which we feel safe and protected.”

Plants can also help control indoor humidity and temperature, and reduce noise.

Here are several to consider:

✔ Aloe vera needs sunlight but can do without frequent watering.

✔ Spider plants need plenty of water but not much other maintenance.

✔ English ivy and Devil’s ivy grow quickly and are easy to care for.

✔ The philodendron heartleaf is another easy-care plant.

✔ Snake plants are among the lowest-maintenance options.

✔ The peace lily is a popular indoor plant, and it’s one of the best for purifying the air. But it’s poisonous for cats and dogs, so avoid this one if you have furry friends in the house.

“To help plants perform their best, keep leaves clean and free of dust, and periodically take them outdoors to receive natural sunlight so that they can ‘recharge,’” Altman said. ●

SELECTED SOURCES “8 healthy benefits of indoor plants, according to horticulture experts” by Kaitlyn Phoenix, www.Prevention.com, 7/18/19 • “20 best air-purifying plants (and how to keep them alive)” by Melissa Smith, www.EcoWatch.com, 12/21/20 • “20 best air-purifying plants to infuse greenery into the home” by Amanda Garrity and Alyssa Gautieri, www.GoodHousekeeping.com, 6/2/20 • “Best indoor plants for clean air” by Jamie McIntosh, www.TheSpruce.com, 3/9/20

Example of an aerial root on a common houseplant. University of Nottingham

Quantum Energy Square

As much caffeine as a cup of coffee with 10g of plant-based protein, real whole foods, and MCT oil. Balanced protein, fats, and complex carbs designed to slow caffeine absorption for smooth, steady energy.

Deliciously energizing and jitterfree.

Dr. Rydland’s Respiratory+Cough

Herbal formula for to help relieve cough, lung weakness, colds and flu symptoms, and asthma symptoms.*

Useful for children and adults.

Pleasant tasting.

Formulated by Eric Rydland, MD.

Kuumba Made Fragrance Oil

Excite your senses and soothe your mind. Distinctive full-bodied fragrance blends. Long-lasting scents in a base of skin-loving jojoba and safflower oils.

KOS Organic Mushroom Complex

Superfood booster for bowls, smoothies, and more. Packs a punch when it comes to detoxing, revving up your brain power, and reducing daily pressure and strains.* Supports cognitive function and athletic performance.*

Emergen-C

1,000mg

Vitamin C Raspberry

1,000mg vitamin C plus antioxidants, B vitamins, and electrolytes.

Flavored fizzy drink mix. Natural fruit flavors.

Natural Vitality Calm Kids Gummies

Support a balanced mood and healthy response to stress.* Helps replenish healthy magnesium levels.*

Sweet citrus flavored gummies.

Caledon Farms

Chewy Beef Sticks Dog

Treats

All natural dog treats. Made with North American sourced ingredients.

Minimally processed with no added preservatives or colors.

Naturtint

Permanent Hair Color Gel

Ammonia-free color, inspired by nature.

For radiant color and shine. Leaves hair silky and hydrated. Long-lasting gray coverage.

Vibrant Health Spectrum Vibrance

Antioxidant superfood.

Over 4 servings fruits and veggies per scoop.

Provides fiber, a full spectrum of trace nutrients, plant compounds, phytonutrients, and antioxidants.

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