Healthy Edge Magazine OCT2022 Akin's

Vegetable

brussels sprouts

Brussels sprouts—like their relatives broccoli, cauliflower, and kale—are vegetables in the cruciferous family. They look like mini cabbages, and they pack a host of health benefits into that package.

Brussels sprouts are a great source of glycosinolate glucobrassicin, a sulfur-based compound that may help prevent cancer by protecting your DNA against damage. Eating Brussels sprouts may protect against a variety of cancer types including bladder, breast, kidney, lung, and prostate.

Beyond their anti-cancer properties, Brussels sprouts may also help to prevent chronic conditions including diabetes, heart disease, high blood pressure, and high cholesterol. They also contain carotenoids that boost eye health.

Folate,

and C, iron, potassium, and lutein and zeaxanthin.

Brussels sprouts are named after Belgium’s capital, where cultivation may have originated. They have been recognized as the country’s official green since 1820.

12 one-pot meals

Tasty fall recipes that make cleanup a breeze!

[ october contents ]

5 market gourmet Vegan Poke Bowls

6 health front

Foods to prevent kidney stones

• Grapes support liver health • Potassium good for women’s blood pressure • More

12 one-pot meals

Super-Green Soup • Chilli Bean Pie • 30 Minute One-Pot Chicken Pasta

17 wellness in all seasons

Keep your immune system strong.

18 quick tips

Apple cider vinegar is an ancient remedy for the modern era.

20 healthy family

Explore plant-based cow’s milk alternatives.

22 5 reasons to take elderberry

Fight back against cold & flu symptoms.

24 a gut feeling

Natural ways to support GI tract health.

26 cook-at-home

Tips for setting up a safe, gluten-free kitchen.

28 healthy glow

Skin-nourishing ingredients to look for in beauty products.

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

© NICKY CORBISHLEY

Your healthiest autumn

By the time Halloween rolls around at the end of the month, we could all enjoy improved health. This issue is full of ways to achieve it.

The immune system is a good place to start: Lingering COVID variants combine with the beginning of cold-and-flu season to break down the body’s defenses and try to make us sick. But you don’t have to take it lying down. Check out page 17 for things you can do to bolster your immune system, including making sure your diet is full of the right nutrients; reducing stress in your life; and calling on herbal helpers. It’s also a good time to look into the benefits of elderberry (page 22).

A healthy GI tract has many functions, including boosting immunity. Fall is a good time to inventory your diet to make sure you are doing all you can to keep it in tiptop shape. See page 24 for information on fiber, probiotics (and the prebiotics that help them), hydration, and herbs that protect the GI tract and support its work. And while we’re talking about gut-healthy fiber, you can boost your intake with Brussels sprouts (page 2) and the fresh veggies in a vegan poke bowl (page 5).

If someone in your household suffers from gluten intolerance or sensitivity, knowing how to maintain a gluten-free kitchen—or one that keeps items that contain gluten away from those that don’t can provide health benefits (page 26). In the healthy-liquids sphere, we talk about plant-based milks (page 20) and apple cider vinegar (page 18).

October is a good time for home cooks to think about hearty fall flavors. See page 12 for our feature on one-pot meals that are both tasty and easy to prepare.

Painting children’s faces to go with their costumes got us thinking about the makeup we use. This month’s “healthy glow” department (page 28) considers ingredients to look for—and avoid—when buying cosmetics.

However you celebrate it, happy Halloween to you and yours—

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor

Kelli Ann Wilson

Art Director Michelle Knapp

Custom Graphics Manager

Donna Sweeney

Executive Director of Business Development Amy Pierce

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Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-2830141); © 2022 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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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),

Excellent source,

Top 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.

Vegan Poke Bowls

From the Taste for Life test kitchen

2 tsp toasted sesame oil

2 Tbsp rice vinegar

Juice of 1 large or 2 small limes

2 tsp minced fresh ginger

¼ c gluten-free tamari or glutenfree soy sauce

2 tsp granulated sugar

Pinch chili flakes

Salt and freshly ground black pepper

1 lb raw beets

1 c thinly sliced red cabbage

1 c chopped white cabbage

2 c your favorite cooked rice

1 watermelon radish, thinly sliced

1 cucumber, peeled and thinly sliced

1 avocado sliced into half moons

1. Whisk together sesame oil, rice vinegar, lime juice, ginger, tamari, sugar, chili flakes, and salt and pepper to taste in a small bowl. Set aside.

2. Peel beets and chop into ½-inch cubes. Bring 2 quarts water to a boil in a large pot. Add beets. Boil for 18 minutes, or until beets are fork tender. (Beets should be cooked through but not mushy.) Run beets under cold water.

3. Add beets to one bowl, red cabbage to a second bowl, and white cabbage to a third bowl. Add ¹⁄³ of tamari-vinegar mixture to each bowl and stir until combined. Set bowls in fridge to marinate for 20 minutes.

4. In each of 4 serving bowls, arrange ½ cup of the cooked rice and ¼ amount each of marinated beets, red cabbage, and white cabbage. Arrange ¼ amount each of radish, cucumber, and avocado slices atop each bowl. Serve immediately.

Kitchen Note: Be sure to marinate the beets, red cabbage, and white cabbage in their own bowls. Otherwise, you won’t be able to artfully separate each item in the serving bowls. If you wish to garnish this dish, consider sprinkling sesame seeds over for crunch. You can also combine ½ cup of vegan mayonnaise with 1½ tablespoons of sriracha sauce. Drizzle desired amount over each bowl.

Per serving: 544 Calories, 13 g Protein, 98 g Carbohydrates, 14 g Total sugars (2 g Added sugars), 12 g Fiber, 13 g Total fat (2 g sat), 1,115 mg Sodium,

Vitamin B6, Folate, Phosphorus,

Vitamin B1 (thiamine), B3 (niacin), C, Magnesium,

Iron, Potassium, Zinc,

Vitamin B2 (riboflavin), Calcium

these foods may prevent kidneystone recurrence

Kidney stones aren’t just painful—they’re also likely to recur. A new study from the Mayo Clinic indicates that changes in the diet may lower the risk.

Eating lower amounts of foods rich in calcium and potassium contributed to a higher rate of recurrence among participants who’d had kidney stones. Lower fluid intake was an additional factor. The researchers determined that consuming about 1,200 milligrams of calcium per day may help prevent first-time and recurrent kidney stones. Dairy products, canned salmon, fortified cereals and orange juice, and green, leafy vegetables are excellent sources of calcium.

The researchers did not specify a preventive potassium level, but noted that fruits high in the mineral include bananas, oranges, grapefruits, cantaloupes, honeydew melons, and apricots. Potassiumrich vegetables include potatoes, peas, cucumbers, and zucchini. Mushrooms are another good source.

SELECTED SOURCES “Dietary risk factors for incident and recurrent symptomatic kidney stones” by A. Chewcharat et al., Mayo Clinic Proceedings, 8/1/22 • “Diets higher in calcium and potassium may help prevent recurrent symptomatic kidney stones . . .,” Mayo Clinic, 8/1/22

a bunch of benefits

Several recent studies have shown the power of grapes for overall health and longevity.

John Pezzuto, PhD, DSc, and his team of researchers from Western New England University found that adding about two cups of grapes a day to a typical American diet led to better liver health and might add up to five years to a human lifespan. Additional studies by the same group found positive changes in cognition and metabolism from grapes.

SOURCE “‘Astonishing’ effects of grapes, ‘remarkable’ potential for health benefits,” www.Eurekalert.org, 8/8/22

omega 3s may thwartbreast cancer

“Breast cancer is by far the most common malignant tumor in women worldwide,” writes the North American Menopause Society (NAMS). A new study finds that omega-3 fatty acids from both marine and plant sources can help prevent breast cancer.

The researchers cited the omega-3 fatty acids DHA, DPA, and EPA from fish and other marine sources as breast-cancer preventive. They also noted omega-3 ALA from nuts (especially walnuts), flax seeds, and flaxseed oil.

“This study highlights the effect of lifestyle habits and, specifically, dietary intake of polyunsaturated fatty acids on breast cancer risk,” said NAMS president Chrisandra Shufelt, MD. “Lifestyle (or diet) is known to contribute to up to one-third of the risk for breast cancer.”

Dr. Shufelt added that women can lower their risk by including more fruits and vegetables, fiber, and whole grains in their diet while avoiding high-fat animal and dairy products.

SOURCE “Diets high in N-3 polyunsaturated fats may help decrease risk of breast cancer,” North American Menopause Society, 7/27/22

Did You Know?

Women who eat potassiumrich diets tend to have lower blood pressure, according to new research from the European Society of Cardiology. Potassium helps the body excrete sodium, which is a risk factor for high blood pressure.

SOURCE “Women urged to eat potassium-rich foods to improve their heart health,” European Society of Cardiology, 7/21/22

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one- pot meal s

easy cooking with fewer dishes!

The convenience of cooking with just one pot, dish, or pan can’t be beat. Plus, it’s a breeze to clean up after. Try these hearty favorites that are perfect for fall.

50 min prep time serves 6

Super-Green Soup

From The Slimming Foodie In One by Pip Payne ($24.99, Aster, 2022)

Spray oil

2 onions, finely chopped

2 celery stalks, finely chopped

1 fennel bulb, trimmed and sliced*

2 garlic cloves, finely chopped

2 zucchinis, roughly chopped

1 head of broccoli, florets cut away, stalk trimmed and chopped**

1¾ pints hot low-sodium vegetable stock

1 (14 oz) can chickpeas, drained and rinsed

Small handful parsley leaves

2 large handfuls baby spinach

Juice of 1 lemon

Salt and pepper

1. Spray some oil into a large, deep pot (with a lid) and fry onions and celery over a medium heat for 5 minutes, stirring occasionally. Add fennel, garlic, zucchinis, and broccoli stalks. Fry gently for 10 minutes, stirring every now and again so nothing gets stuck to bottom of pan.

2. Pour in hot stock and add chickpeas, bring to boil, and cook at a fast simmer for 5 minutes.

3. Add broccoli florets, parsley, and spinach. Pop a lid on the pot and allow to simmer for 7 to 8 minutes, until broccoli is tender.

4. Season with salt and pepper. Squeeze in lemon juice and use a hand blender to blend it into a smooth soup, or leave it chunkier if you prefer.

*To prepare fennel, cut away the shoots from the top of the fennel. Cut off the root and then remove and discard the tough outer leaves. Cut the fennel lengthways down the center, and then slice finely across the bulb as you would with an onion.

**To prepare broccoli stalks, simply use a sharp knife to trim away the very tough outer bits and the base of the stalk. Then slice into coins or matchsticks to add to the soup.

Kitchen Note: This is the soup for a real vitamin boost! The chickpeas give it extra filling power and fiber to help keep you fuller for longer, while the addition of fennel adds a subtle flavor which makes it both delicious and healthy.

Per serving:

Calcium

Chilli Bean Pie

From The Slimming Foodie In One by Pip Payne ($24.99, Aster, 2022)

For the Spice Mix

½ tsp chilli powder

1 tsp ground cumin

1 tsp dried oregano

1 tsp garlic granules

1 tsp sweet paprika

1 tsp salt

½ tsp pepper

For the Pie

Spray oil

2 red onions, finely chopped

2 celery stalks, finely chopped

3 garlic cloves, crushed

45 min prep time serves 6

2 red bell peppers, deseeded and finely chopped

1 (14 oz) can chopped tomatoes

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

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

2 Tbsp tomato purée

5½ oz frozen corn

1 Tbsp pickled jalapeños, finely chopped (optional)

7 fl. oz boiling water

10½ oz sweet potatoes, peeled and sliced into fine circles

Paprika (any type), for sprinkling

1. Prepare spice mix by mixing all ingredients together in a small bowl. Preheat oven to 425˚.

2. Spray a flameproof casserole dish (9½ inches in diameter) with oil and fry red onions for 8 minutes until soft. Add celery, garlic, and peppers. Stir-fry for 5 minutes and then stir in spice mix.

3. Add chopped tomatoes, black beans and pinto beans, tomato purée, corn, jalapeños (if using), and measured boiling water. Bring to a simmer and then stir thoroughly.

4. Remove from heat and lay sweet potato slices over top, starting in middle and overlapping them in a circle until you reach edge of dish. Spray top with spray oil and sprinkle with a little bit of paprika.

5. Pop on to middle shelf of oven and bake for 30 minutes until sweet potatoes are cooked through and golden brown.

Kitchen Note: Here, Mexican-inspired beans and vegetables are baked under sliced sweet potatoes to form a hotpot-style dish. Serve with sliced avocado, crunchy shredded lettuce, and lime juice. You can customize the beans you use to fit in with your household’s tastes. You could use more traditional kidney beans or branch out to borlotti, butter beans, or cannellini. This dish is easy to adjust for meat lovers. Simply fry some chicken thigh fillets or lean minced ground meat after frying the onions in step 2 for a meatier chilli bean pie.

Per serving: 577 Calories, 32 g Protein, 110 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 26 g Fiber, 3 g Total fat (1 g sat), 498 mg Sodium, ★★★★★ Vitamin A, B1 (thiamine), B6, C, Folate, Magnesium, Phosphorus, Potassium, ★★★★ Iron, Zinc, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin B3 (niacin), Calcium, ★ Vitamin E, K

30 min prep time serves 4

30 Minute One-Pot Chicken Pasta

From It’s All About Dinner by Nicky Corbishley ($26.99, Kyle Books, 2022)

1 Tbsp sunflower oil

1 large onion, peeled and chopped

2 chicken breasts (about 14 oz total), cut into chunks

Pinch salt and pepper

2 garlic cloves, peeled and minced

1 Tbsp tomato purée (paste)

1 red bell pepper, deseeded and chopped

10½ oz dried pasta shapes, such as spirali or corkscrew

1 tsp dried oregano

½ Tbsp Worcestershire sauce

2 (14 oz) cans chopped tomatoes

1¼ c low-sodium chicken stock

½ c milk

20 sugar snap peas or snow peas, roughly chopped

1 c grated sharp Cheddar cheese

1 Tbsp chopped flat-leaf parsley

1. Heat oil in a large frying pan (skillet) over medium-high heat and cook onion for 3 minutes, until it starts to soften.

2. Add chicken, season with salt and pepper, and cook for a further 3 minutes (chicken won’t be cooked in middle at this point). Add garlic, tomato purée, and bell pepper. Stir and then add dry pasta.

3. Now add oregano, Worcestershire sauce, canned tomato, stock, and milk. Stir, bring to boil, and then turn down to a gentle simmer. Cover with a lid or some foil and simmer for 12 to 15 minutes (checking and stirring occasionally), until pasta is cooked.

4. Stir in sugar snap peas. (It’s nice to add them at the end, so they’re hot but retain their crunch.)

5. Sprinkle pasta with cheese and put it under the broiler for a couple of minutes until cheese has melted.

6. Scatter with fresh parsley and serve.

Kitchen Note: This one-pot cheesy chicken pasta meal is easy, quick, and delicious. All cooked in one pan and ready in 30 minutes. A brilliant weeknight dinner!

Per serving: 655 Calories, 46 g Protein, 74 g Carbohydrates, 13

Total sugars (0

Sodium,

Added sugars), 7

B2 (riboflavin),

(thiamine),

Fiber, 20

B3 (niacin),

Folate,

Total fat (8

Potassium,

sat),

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SymbOil Peppermint Inspire Essential Oil

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BY MARY ANN O’DELL, MS, RDN

wellness in all seasons

During changing seasons, it seems like everyone gets sick. And, with the COVID virus still hanging around, this season could be particularly challenging. To protect our bodies, we must go beyond the basics of a healthy diet, hand washing, and exercise to be proactive in our approach to support health and immunity. To keep the immune system strong and fight off infections, remember these three proactive steps.

Control Stress. Stress can weaken your immune system, so stress reduction techniques including exercise and getting adequate rest can help your body handle stress. A walk outside can help bring stress levels down. Adaptogen herbs, such as rhodiola and ashwagandha, help balance out the effects of stress, helping your body adapt to stress better and reducing the negative effects of stress.

Boost Core Nutrients. Vitamin C, vitamin D, and zinc are core nutrients that support immunity. Vitamin C is an antioxidant with antiviral properties, necessary for normal white blood cell activity (a function of the immune system). Vitamin C is water soluble, so it is often used up or eliminated by the body, especially when under stress. This makes daily use of vitamin C important for healthy immunity, both for kids and adults. Vitamin D plays an important role in strengthening defenses to fight invading viruses and bacteria. In fact, one study found that people using

vitamin D had less upper respiratory tract infections than those who were deficient in vitamin D. During the winter months, when people are inside more, supplementing with vitamin D may be helpful. Zinc can help shorten the duration of a cold virus. Studies on zinc have shown that this mineral has antiviral properties. Be careful not to overdo it with zinc as too much zinc can suppress the immune response. Be sure to follow product label dosing recommendations. Add Herbal Immune Boosters. Keep immune support formulas on hand to boost defenses during cold and flu season. Look for key ingredients, including echinacea and astragalus, for broad immune support, and antiviral herbs like elderberry and olive leaf. Choose formulas designed specifically for adults and for children to keep on hand for bolstering your defenses when the seasons change. ●

Source Naturals Wellness Formula

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Includes echinacea, elderberry, olive leaf, and more.

Solgar EarthSource Koji Fermented Zinc

Supports immune, eye, and skin health.*

Bioavailable food-based form of zinc.

25 mg per capsule. Vegan friendly.

apple cider vinegar

explore the many health benefits of this ancient remedy

Though it has a long history of traditional use for a wide variety of health conditions, apple cider vinegar has remained under the radar in scientific research. That’s begun to change, and recent studies have explored its effectiveness for weight loss, skin conditions, blood-sugar control, and more.

ACV to fight infections

Research has shown that ACV has strong antimicrobial properties. Tests support its effectiveness against E. coli and Staphylococcus aureus bacteria as well as Candida albicans fungi. All three are major causes of infections in humans.

More uses for ACV

✔ ACV has a cooling and toning effect on eczema. It works best diluted in water or green tea but should not be used on open cuts. (It will burn.) Try adding a half cup to a lukewarm bath and soaking in it.

✔ A spoonful of ACV can help ease acid reflux or heartburn.

✔ You can tame frizzy hair with a rinse made from equal parts ACV and water. Rinse the hair with the mixture after shampooing.

Some cautions

Don’t overdo it. ACV has a high acid profile. It can cause stomach upset and may cause a reduction in potassium levels. It can also erode tooth enamel if overused. ACV might affect the work of certain medications, including insulin. A typical daily dose is less than 2 tablespoons. Check with your healthcare practitioner before adding it to your regimen. ●

SELECTED SOURCES “Ameliorative effects of apple cider vinegar on neurological complications via regulation of oxidative stress markers” by S. Tripathi et al., Journal of Food Biochemistry, 12/20 • “Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression” by D. Yagnik et al., Scientific Reports, 1/18 • “Apple cider vinegar,” www.WebMD.com, 9/13/21 • “Authenticating apple cider vinegar’s home remedy claims: Antibacterial, antifungal, antiviral properties and cytotoxicity aspect” by J. Gopal et al., Natural Product Research, 3/19 • “The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized clinical trials” by A. Hadi et al., BMC Complementary Medicine and Therapies, 7/21 • “Exploring the health benefits of apple cider vinegar,” www.ClevelandClinic.org, 4/30/21 • “How to fix frizzy summer hair”; “Improve your digestion naturally”; “Quick, natural remedies for eczema,” www.TasteforLife.com

pick a plant milk!

your guide to plant-based dairy alternatives

Does someone in your family have dairy allergies or sensitivities? Or are you just in the mood to try something new? If you’re seeking a nonmilk product for drinking, pouring over cereal, or to use as a nondairy substitute for cooking and baking, you won’t have any trouble finding them on your grocer’s shelves.

Almond milk

Almond milk has a pleasant almond flavor with a hint of sweetness. It has a drinkable, creamy consistency, and is perfect for adding to hot drinks, especially coffee; soups; and pancake batter, and for pouring over cereal. Almond milk is rich in fatty acids that may aid weight management, but it should not be consumed by people with nut allergies.

Coconut milk

With a consistency like cow’s milk, coconut milk offers flavors that vary among brands from mild to strong. Research suggests that coconut milk may help to reduce levels of LDL cholesterol. Coconut milk works well in baking and frozen treats, poured over cereal, and added to coffee and tea.

Hemp milk

Hemp milk has a nutty flavor and a thick consistency. It is best used in smoothies, sauces, and frozen treats. Hemp milk is also a great source of omega 3s and 6s.

Oat milk

With a mild, creamy consistency, and slightly sweet taste, oat milk is low in saturated fat and contains beta-glucan, a fiber known to lower cholesterol. Oat milk works well over cereals and in white sauces.

Rice milk

Rice milk has a sweet taste and a watery consistency similar to skim milk’s. It is commonly used in cooking, drinking plain, or pouring over cold cereal. Among plant-based milks, rice milk is the least likely beverage to cause allergic reactions.

Soy milk

With its distinctive soy flavor (with a bit of an aftertaste), soy milk has a similar consistency and color to cow’s milk. One study found that soy milk had the most balanced nutritional profile of four widely consumed plant milks. Soy milk works best for baking and lightening coffee or tea. ●

SELECTED SOURCES “Are plant milks good for you?” www.NYTimes.com, 5/10/21 • “Choosing the right milk for you,” www.ConsumerReports.org • “How well do plant based alternatives fare nutritionally compared to cow’s milk?” by S. Vanga and V. Raghavan, Journal of Food Science and Technology, 1/18 • “What to know about plant-based milk” by Christine Loconti, www.WebMD.com, 6/28/22

A word of caution

Because elderberry may affect blood sugar levels, anyone with diabetes should check with their healthcare practitioner before taking it. Pregnant or breastfeeding women should also avoid it.

REASONS TO TAKE

Elderberry

READY FOR COLD & FLU SEASON

3

If you’re preparing your defenses against colds, flu, and the lingering COVID-19 virus, you may want to add black elderberry (Sambucus nigra) to your arsenal. Here are reasons to consider it.

Speedier recovery from winter illnesses. “The herb won’t keep you from getting sick,” says Victoria Dolby Toews, MPH, “but evidence does show that elderberry users enjoy a quicker recovery.” It’s especially effective when taken “in the first day or two of an influenza-like illness,” Toews says.

Prevents misuse of antibiotics. Supplementing with black elderberry presents “an alternative to antibiotic misuse for upper respiratory symptoms due to viral infections,” according to a review of studies published in Complementary Therapies in Medicine. Antibiotics are useful against bacterial infections but do nothing for viral illnesses.

Thought to be safer than prescription drugs “for routine cases of the common cold and influenza,” wrote the authors of the same review.

Promising for use against coronaviruses. A review of studies published in May 2022 named elderberry extract as one of the herbal agents that reduce the virus titer, a measure of viral infectivity. This activity may make it a candidate for the development of antivirals in the fight against COVID-19 and other coronaviruses.

No evidence that elderberry causes cytokine storm. While further study is needed, a review published in BMC Complementary Medicine and Therapies, in response to concerns that elderberry may possibly be one of the elements contributing to an overly aggressive immune response (or “cytokine storm”) in COVID patients, found no evidence of overstimulation of the immune system. ●

“Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, by J. Hawkins et al., Complementary Therapies in Medicine, 2/19 • “Effect of herbal compounds on coronavirus; a systematic review by M.M. Kesheh et al., Virology Journal, 5/22 • “Elderberry for prevention and treatment of viral respiratory illnesses: A systematic BMC Complementary Medicine and Therapies, 4/21

BY MARY ANN O’DELL, MS, RDN

a gut feeling: GI tract health

Since scientists have discovered the second brain— neurons in the intestinal tract that communicate like neurons in the brain—there has been increased interest in gastrointestinal (GI) tract health and the gut-brain connection. What research has found is that the gut microbiome affects everything from skin and energy, to weight, immunity, and mood. An imbalance in the gut can result in gas, constipation, and inflammation, as well as changes in mood.

So how do you support your gut?

Eat Right. A diet that supplies fiber and probiotics can help maintain a healthy gut. Fibrous foods, such as squash, avocados, broccoli, berries, lentils, and chia seeds, can support the health and lining of the intestinal tract and support regularity. And with a list like this, there are foods that fit into every diet. Prebiotics, including figs, mushrooms, and artichoke, help feed the good bacteria in the gut. Probiotic foods, including yogurt, kefir, kombucha, kimchi, and other fermented foods, support the good bacteria in the gut, and they help the body absorb nutrients, and maintain normal elimination and regularity.

Hydrate. Water balance in the body is so important when it comes to digestive health and balance.

Your Super Gut Restore Mix

Instant tropical drink powder with superfoods and probiotics for a happy gut.*

3 probiotic strains: L. acidophilus, B. lactis, L. plantarum.

With bromelain pineapple enzyme and ginger, plus other tropical fruits.

Dehydration is a common cause of constipation. To avoid this, and keep things in your gut moving normally, make sure you drink plenty of pure water. Maintain Gut Lining Health. Inflammation and damage to the lining of the intestinal tract can cause holes in the lining, called “leaky gut.” This can result in a variety of problems including infection, increased inflammation, and a higher risk for autoimmune conditions. Protecting the health of the gut lining can reduce the chances of toxins, food, and other unwanted items escaping the intestinal tract. Certain probiotics, including Bifidobacterium and Lactobacillus strains, have been shown to improve leaky gut in older populations, in athletes, and in people with irritable bowel syndrome (IBS). The yeast probiotic Saccharomyces boulardii has been found to be beneficial for reducing inflammation and protecting the lining of the GI tract, while preventing diarrhea associated with travel or from antibiotics. Along with probiotics, bromelain enzyme and ginger are other ingredients that reduce inflammation and support the health of the gut lining. These all work in combination to support overall health by supporting and maintaining GI tract health. ●

Bio-Kult S. Boulardii

Advanced, multi-action formulation designed to target both the immune system and digestive tract.*

With probiotic yeast, vitamin D3, and Preplex prebiotic. Backed by clinical research. Suitable for everyday use.

Kal BP Defense

Arterial support formula.*

Blend of herbs, antioxidants, and essential amino acids.

With hawthorn, Pycnogenol, alpha lipoic acid, L-arginine, N-acetyl L-carnitine, and more.

2-daily formula.

Bluebonnet

Iron Free Multivitamins

Multi One is a single daily multivitamin supplying essential vitamins and Albion chelate minerals in one capsule.*

Maxi One is a whole food-based multivitamin with coenzyme B vitamins, veggies, and enzymes in a once-daily capsule.

Sunfood Wellness Super Blend Sleep Well

A unique approach to better sleep with real foods.

Blend of fruits, tart cherry, chamomile, magnesium, and other minerals.

Helps support nerve health, brain health, relaxation, and rest.*

Mix in water and enjoy!

Solaray

True Herbs Beet

Whole beet root capsules.

May provide nutritive support for cardiovascular health.*

Contains naturally occurring nitrates that convert to nitric oxide in the body.*

Hyalogic Hyaluronic Acid Advanced Formula

Joint support for the whole body.*

Supplies 100mg hyaluronic acid plus N-acetyl glucosamine and MSM.

Supports healthy cartilage and connective tissue, plus healthy joint mobility, and lubrication.*

Iwi

Algae Omega-3 EPA + DHA

Provides high absorption omega 3s from algae.

Supports heart, brain, vision, joints, and overall wellness.*

Sustainably sourced, plant-based formula.

Supplies chlorophyll, phytosterols, Omega 7s, carotenoids, and more.

Herbs Etc. Deep Sleep

Promotes restful and refreshing sleep.*

Made with sleep promoting herbs, including passionflower, chamomile, and lemon balm.*

Herbal medicine made right.

Flora Super 8 Hi-Potency Probiotic

Maintains healthy yeast balance.*

For adults aged 16-55.

Supplies 42 billion cells at time of manufacture.*

a gluten-free kitchen

set up a safe zone

A gluten-free diet is not an easy one to follow. Factor in the effort it takes to keep food storage separate and cooking surfaces clean, and it’s an ongoing project to keep glutenfree family members safe. Read on to learn how to make a family-friendly kitchen that’s suitable for everyone.

Who wants to be glutened?

First, decide if your kitchen will be partially or completely gluten free. The decision depends upon how sensitive family members are to gluten.

If someone is extremely sensitive, it may be necessary to make the entire kitchen a gluten-free zone. Gluten particles can become airborne and settle on surfaces. If these particles are stirred up and inhaled, they can make gluten-free individuals sick.

If setting up a completely gluten-free kitchen isn’t an option, here’s how to set up a shared space that benefits everyone.

Keeping it safe

To cook without the threat of cross-contamination, store gluten-containing items in separate locations (designated shelves, cabinets, sections of the refrigerator and freezer, etc.). Use plastic bins that are set on different shelves away from the gluten-free goods. Store gluten-free items on top shelves only, so if anything with gluten spills it won’t contaminate them.

Separate any toasters, colanders, muffin pans, measuring cups and spoons, and serving utensils (especially slotted spoons) that are used around gluten. Gluten particles are small and can get stuck in crevices.

Select utensils and cutting boards for gluten-free use in the same color for easy identification. Keep two colors of sponges on hand: one for gluten-free cleanup, and another for spills containing gluten.

You may want to invest in a new mixer and food

processor. Using old appliances can be risky, as gluten bits stick to crevices and can be nearly impossible to remove. If you’ll be using the models you have, clean them thoroughly and designate them for gluten-free use only.

No matter how hard you try and clean a toaster or toaster oven that’s handled gluten, remnants remain. When toasting gluten-free bread, be sure it’s in a dedicated gluten-free toaster or toaster oven that’s set apart from the one used for gluten items.

Don’t worry about cross contamination from glasses, plates, and eating utensils that cycle through the dishwasher. These items can be shared between those who eat gluten and those who do not.

Food prep

Clean counters thoroughly before preparing gluten-free foods. Make gluten-free foods first, and set them aside in a safe space.

Don’t double dip in condiment jars. Purchase two jars if necessary, and label one for gluten-free use only. Better yet, purchase condiments in squeeze containers for safe dispensing.

Clean your oven frequently if you use it to bake items that contain gluten. Remaining crumbs can stick to racks, walls, and the oven floor. ●

SELECTED SOURCES “How to clean gluten off surfaces? . . .” by Ksenija, www.GlutenFreeHeroes.com, 8/10/21 • “Setting up a gluten-free kitchen” by Jenny Levine Finke, www.GoodForYouGlutenFree.com 5/5/22 • “Sharing a kitchen when you’re gluten free” by Susan Cohen, www.GlutenFreeLiving. com, 9/9/14

Apple Crisp with Cardamom Custard

Cardamom Custard

5 cardamom pods

10 fl. oz (1¼ c) canned full-fat coconut milk

1 tsp vanilla extract

2 egg yolks

1½ tsp granulated sugar

1 tsp cornstarch

Gluten-free nonstick spray

Topping

¾ c firmly packed brown sugar

½ c gluten-free oat flour

¼ c potato starch

¼ c tapioca starch

2 tsp ground cinnamon

1¼ tsp double-acting baking powder

½ tsp xanthan gum

½ tsp fine salt

1 egg

1 c rolled oats or quinoa flakes

¹⁄³ c melted clarified butter or coconut oil

Apples

2 lb apples, peeled, cored, and sliced ¼-inch-thick

¼ c granulated sugar

¼ c potato starch

2 tsp ground cinnamon

1. To make cardamom custard: Grind cardamom pods to a powder using a mortar and pestle or a spice grinder. Place a heavy saucepan over medium heat and add cardamom, coconut milk, and vanilla. Bring to a boil. Then reduce heat to simmer for 3 minutes. Set aside to cool slightly, and then strain into a small bowl using a fine-mesh sieve.

2. Whisk egg yolks, granulated sugar, and cornstarch together in a large bowl. Pour in warm coconut milk mixture, whisking constantly. Pour combined mixture back into saucepan and cook over low heat for 6 to 8 minutes, stirring continuously, until custard thickens. Pour into a bowl and place a piece of plastic wrap directly on top of custard to keep it from forming a skin. Refrigerate until ready to use.

3. Preheat oven to 350˚. Spray a 6-cup oven-safe baking dish with gluten-free nonstick spray. Place baking dish on a baking sheet.

4. To make topping: In a large bowl, whisk together brown sugar, oat flour, potato starch, tapioca starch, cinnamon, baking powder, xanthan gum, and salt. Add egg and stir to mix well. Using wet fingers, incorporate rolled oats. Pour clarified butter over oat mixture and blend with your fingers until well incorporated.

5. To make apples: In a large bowl, mix together apples, granulated sugar, potato starch, and cinnamon (this does not need to macerate). Place apple mixture in prepared dish. Crumble topping over apples in a nice even layer.

6. Bake for about 40 minutes, until apples are tender and topping is golden. Let sit for 20 to 30 minutes, until juices congeal, and serve warm with cardamom custard.

Kitchen Note: The cardamom custard elevates this dessert to dinner-party status. To make a pear crisp, substitute 2 pounds pears, peeled, cored, and thickly sliced for the apples. Leftovers keep in the refrigerator for about 4 days. Rewarm in a 300˚ oven for 15 to 20 minutes.

Per serving: 417 Calories, 5 g Protein, 60 g Carbohydrates, 32 g Total sugars (20 g Added sugars), 5 g Fiber, 20 g Total fat (15 g sat), 223 mg Sodium, ★★★ Phosphorus, ★ Vitamin B1 (thiamine), Calcium, Iron, Magnesium

From Gluten-Free Baking at Home: 102 Foolproof Recipes for Delicious Breads, Cakes, Cookies, and More by Jeffrey Larsen ($30, Ten Speed Press, 2019)

chemical concerns

opt for natural ingredients in common beauty products

The skin forms a protective barrier, keeping the outside world out while it holds the body together. It protects us, helps us regulate our body temperatures, and allows us to understand the world through the sense of touch.

Protect the skin you’re in

With the use of cosmetics and personal care products, our skin is exposed to many ingredients, including some—like formaldehyde and its relatives, phthalates, and parabens— you may want to avoid. Instead, look for products that contain these natural and skin-nourishing ingredients.

Manuka Honey: Naturally antibacterial, Manuka honey has been shown to positively treat inflammatory skin conditions, such as rosacea and eczema. Many skin-care manufacturers use Manuka honey as an ingredient in products that include serums, balms, facial masks, and cleansers.

Jojoba Oil: Similar to our skin’s own natural oil, jojoba helps condition and soften mature skin. Promising research suggests this oil can help heal the skin’s barrier.

Shea Oil: Perfect for those with dry skin, shea oil contains volatile acids that are easily absorbed, helping to lock in moisture. Due to its high content of vitamins A and E, the oil has also been used to help heal scars, burns, blemishes, stretch marks, dermatitis, and wrinkles.

Probiotics: Probiotic-infused facial and body products for oily, normal, or severely dry skin come in everything from creams, oils, and serums to masks and mists. Probiotic skin care treatments may be especially useful for people with chronic inflammation, such as acne, rosacea, and eczema. ●

SELECTED SOURCES “The effect of probiotics on immune regulation, acne, and photoaging” by M.M. Kober and W.P. Bowe, International Journal of Women’s Dermatology, 6/15 • “Honey: A therapeutic agent for disorders of the skin” by P. McLoone et al., Central Asian Journal of Global Health, 8/4/16 • “Living in your skin: Microbes, molecules, and mechanisms” by M.H. Swaney and L.R. Kalan, Infection and Immunity, https://journals.asm.org, 3/17/21 • “Natural oils for skin-barrier repair: Ancient compounds now backed by modern science” by A.R. Vaughn et al., American Journal of Clinical Nutrition, 2/18 • “A mark you can trust”; “The toxic twelve chemicals and contaminants in cosmetics” by Scott Faber, 3/5/20, Environmental Working Group, www.ewg.org • “Red list,” Campaign for Safe Cosmetics, www.safecosmetics.org, 2022

Simplify your shopping list

The government provides little scrutiny of cosmetics and personal care products, so it’s up to the consumer to read labels and evaluate the products. “Although many of the chemicals and contaminants in cosmetics and personal care products likely pose little risk,” writes Scott Faber of the Environmental Working Group (EWG), “exposure to some has been linked to serious health problems.

Two organizations have developed tools to make it easier for consumers to assess product safety. The Campaign for Safe Cosmetics, a project of Breast Cancer Prevention Partners, has issued a “Red List” to help consumers avoid harmful ingredients in the personal-care products they buy. Find it at www.SafeCosmetics.org.

To date, the EWG has approved more than 2,000 products to use the “EWG VERIFIED” mark on their labels. EWG says that when you see that mark on a product, “you can be sure it’s free from EWG’s chemicals of concern and meets our strictest standards for your health.”

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

Tel: 786.310.7233 Manufacturer:

Teeccino Chaga Ashwagandha Mushroom Herbal Tea

Experience bold, rich flavor with adaptogens to fortify your defenses!*

Chaga mushroom and ashwagandha, plus chicory and roasted ramón seeds.

Natural butterscotch cream flavor. Caffeine free.

Host Defense MycoBrew Coffee

Specially-crafted, flavor-forward formulations that offer a premium taste experience. Formulated with superfood lion’s mane mushroom mycelium.

Available in Coffee, Mocha, Cocoa, or Matcha.

Miss Jones Baking Co. Monster Cookie Mix

Decadent, melt-in-yourmouth whole grain, gluten free cookie mix.

Packed with chocolate chips and candies.

Contains 50% less sugar because it’s powered by Miss Jones SmartSugar.

Melora

UMF 8+ Manuka Honey

Midrange UMF 8+ New Zealand Manuka honey.

Makes an excellent natural sugar substitute for daily use.

Available in a handy squeeze bottle.

Natreve Keto Protein French Vanilla Wafer Sundae

Combines grass-fed, hormonefree whey isolate with marine collagen and MCTs.

Easily digestible, with added probiotics.

No added sugar.

Sotru

Turmeric & Ginger Drink Mix

Organic fermented whole food turmeric and ginger.

Supports healthy inflammatory response.*

Enhances digestive, cardiovascular, and liver health.*

Mildly sweet, smooth, and refreshing in flavor and texture.

Bodyceuticals Calendula Flower Essences Facial Cleanser

Firming and balancing cleanser that cleans and repairs at the same time.

Flower extracts energize and rejuvenate the skin with each use.

Leaves skin feeling refreshed and dewy.

Hand in Hand Island Mimosa Sugar Scrub

Gently exfoliates and boosts skin’s moisture, leaving it smooth and glowing.

Made with shea butter and coconut oil.

Scented with fresh coconut, mango leaf and notes of pineapple, grapefruit, and jasmine.

Free Vitamin C

antioxidant and immune support.* Gentle, non-acidic vitamin C. An alkalizing mineral and botanical blend, including bioflavonoids.

*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.