• Hyaluronic acid for joints
• Seafood dinner ideas
• Kids’ immunity
Fair Trade bananas
Grocery store shelves are full of products with a dizzying array of certification labels. In addition to “organic” and other designations, “Fair Trade” or “Fairtrade” is one to consider, especially in the month of October, when Fair Trade Month is celebrated.
Basic principles of fair-trade certification include fair wages for farmers, no child labor or forced labor, good working conditions, improvement of local communities, and responsible land management. When small-scale farmers are paid a living wage, they can feed their families, send their children to school instead of to the fields, and obtain healthcare.
Fair-trade products include chocolate, tea, coffee, herbs and spices, honey, and rice, as well as one of the most popular fruits on the planet: bananas. Producing bananas is labor-intensive. Because they ripen quickly, transporting bananas around the globe requires a significant investment in infrastructure. When you bite into a fair-trade certified banana, you can feel confident
that the farmers and workers who produced it are being fairly compensated for their hard work.
Regardless of their certification status, all bananas offer a host of health benefits. They are rich in vitamins B6 and C, magnesium, potassium, and fiber; they support cardiovascular and digestive health, as well as weight management.
To slow down the ripening process, consider storing bananas on “trees” or hangers made for that purpose— this also helps prevent damage from excess pressure. Fully ripe bananas can be stored in the refrigerator for about a week (the peel may darken, but the flavor of the fruit will not be affected). They can also be peeled and frozen for future use in smoothies and baked goods. ●
seafood suppers
elegant dinner ideas. 5 market gourmet Baked Pumpkin Doughnuts 6 health front
Protein is key for healthy aging • The latest on xylitol • More
12 seafood suppers
Curry Salmon Burgers with Cilantro Chutney • Quick-Pickled Cucumbers and Onions • Easy Cilantro-Lime Shrimp Skillet • Mediterranean-Style Fish with Gremolata • Japanese Spicy
Tuna Mayo Donburi
16 spice up your health
Culinary herbs offer a host health of
18 quick tips Healthy snacks for Halloween.
In focus Stay strong with BCAAs.
bolster children’s immunity Help kids stay healthy and recover faster.
hyaluronic acid
Support for digestion, skin health, and more.
cook-at-home
Learn to make simple sheet pan dinners. 28 healthy strategies
Natural remedies for joint discomfort.
Autumn’s arrival
The coming of fall brings cooler weather and an abundance of fresh vegetables. Think pumpkins and other squashes, carrots, beets, and more, all of which grace your table with both rich color and a multitude of nutrients.
Cool days inspire the use of warming spices and herbs in cooking. They bring flavor and a healthy boost to fall and winter dishes. Beginning on page 16, we round up ideas for using cinnamon, ginger, oregano, and turmeric to help make your meals more healthful.
Certified nutritionist Sally Karlovitz takes a fresh look at hyaluronic acid, a popular ingredient in skin lotions and creams, and shares its usefulness for joint health and support for the GI tract (page 24). Studies on joint pain are showing promise for natural remedies, including ginger and curcumin, which also boast fewer side effects than NSAIDs (page 28).
Gearing up for cold and flu season, and all the other contagious bugs children attract when they’re in school, herbalist Rosemary Gladstar offers natural ways to boost kids’ immunity (page 22).
Protein is important at any age, whether you want to support your athletic performance or just maintain strength as you age. The body breaks protein down into its component amino acids, one group of which is called branched-chain amino acids (BCAAs), which can help the body combat fatigue and help with muscle recovery after exercise (page 20).
This month’s food feature brings seafood to the dinner table (page 12). Also on the menu are tips for making easy meals (with even easier cleanup!) using a sheet pan (page 26).
Thinking ahead to Halloween, we’re ready with a recipe for pumpkin doughnuts, combining a favorite treat with the wholesome goodness of autumn’s most decorative vegetable (page 5). We also have tips to make your spooky day easy, healthy, and fun—with popcorn (page 18).
Wishing you and yours a beautiful October—
Contributing Writers
Mary Ann O’Dell MS, RDN
Sally Karlovitz CN
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com)
Contributing Editors
Lisa Fabian, Rich Wallace
Associate Editor
Kelli Ann Wilson
Creative Director
Michelle Knapp
Custom Graphics Manager
Donna Sweeney
Chief Operating Officer
Amy Pierce
Customer Service 800-677-8847
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Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2024 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
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Mary Ann O’Dell, MS, RDN
30 min prep time makes 1 dozen doughnuts
Baked Pumpkin Doughnuts
From the Taste for Life test kitchen
2 c all-purpose flour
2 tsp baking powder
1½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground ginger
Pinch of ground cloves
½ tsp salt
1 (15 oz) can pumpkin purée
3 eggs, room temperature
1 c sugar
¹⁄³ c vegetable oil
2 tsp vanilla extract
1. Preheat oven to 350°. Lightly grease one 12-cavity doughnut pan or two 6-cavity pans.
2. In a medium bowl, whisk together flour, baking powder, spices, and salt.
3. In a large bowl using an electric beater, beat together pumpkin, eggs, sugar, oil, and vanilla until well combined. Add flour mixture to pumpkin mixture and beat until just combined.
4. Fill each cavity of doughnut pan(s) halfway with batter.
5. Bake 12 to 15 minutes, or until a toothpick inserted into the part of the doughtnut closest to the center comes out clean.
6. Cool doughnuts in pan for 5 minutes, and then transfer doughnuts to wire racks to finish cooling.
Kitchen Note: These dairyfree doughnuts are a welcome seasonal treat. Enjoy them for breakfast or as a snack. Store at room temperature in an airtight container for up to two days. These doughnuts can also be frozen for up to two months.
Per serving (1 doughnut):
plant protein helps thwart disease
Eating a sufficient amount of protein was linked to notably lower rates of heart disease, cancer, and diabetes in women, according to a Tufts University-led study. The protein choices mattered. “Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein, seems to be conducive to good health and good survival to older ages,” said lead researcher Andres Ardisson Korat, DSc.
The scientists analyzed data from more than 48,000 women, compiled over more than 30 years. Participants were between the ages of 38 and 59 at the start of the study and were considered to be in good mental and physical health. Those who ate the most plant protein were less likely to develop any of 11 chronic diseases.
SELECTED SOURCES “Diets rich in plant protein may help women stay healthy as they age,” Tufts University, 1/17/24 • “Dietary protein intake in midlife in relation to healthy aging—results from the prospective Nurses’ Health Study cohort” by A.V. Ardisson Korat et al., American Journal of Clinical Nutrition, 1/17/24
a protein plan for seniors
Spreading protein intake throughout the day is a healthy strategy for older adults, according to nutritionists at Tufts University. Maintaining an exercise program is essential as well.
“Muscles tend to atrophy if we don’t use them,” said Paul F. Jacques, DSc, a professor at the university’s Friedman School of Nutrition Science and Policy. “Our research suggests that more exercise and more protein may work synergistically to build and preserve muscle mass.”
Dr. Jacques and his team offer these steps to help ensure adequate protein intake:
n Include a protein-rich food in every meal.
n Eat more plant-protein sources such as beans, lentils, soy, and nuts along with seafood and dairy, not just more red meat and poultry.
n Balance increased protein intake with more fruits and vegetables to help protect your bones. “Eat these foods in place of refined carbs, sweets, and starches.”
SOURCE “Protein for better aging,” Tufts University Health & Nutrition Letter, 5/14/24
Xylitol research questioned
A 2024 study linked the sugar alcohol xylitol with an increased risk of heart attack and stroke, but limitations of the research cast doubt on the conclusions. The study showed an increased risk of major adverse cardiovascular events (MACE) from elevated blood levels of xylitol, but the authors did not conclude that the higher levels were caused by consumption of the sugar alcohol. Xylitol is also produced naturally in the body.
Participants were deemed to be at increased risk for heart disease before the study began, and some had already been diagnosed as having it. The results did not provide data about xylitol’s effects on healthy individuals.
“Far from condemning xylitol as an ingredient in foods and beverages, these data provide no insight whatsoever on potential negative effects of dietary xylitol intake,” writes Peter Attia, MD, host of the health podcast “The Drive” and author of the number one New York Times bestseller Outlive: The Science and Art of Longevity. Dr. Attia contends that “the reported positive association between xylitol and MACE risk were instead the result of endogenous production,” in other words, by excess xylitol produced naturally in the body of at-risk individuals.
Xylitol has fewer calories than sugar and is used as a sweetener in many products, including gum, candies, and baked goods. It’s a popular ingredient in toothpastes and has been shown to help prevent tooth decay.
The research team was led by doctors from the renowned Cleveland Clinic, who called for additional studies on xylitol’s long-term safety. In a press release, clinic staff noted, “The research had several limitations, including that clinical observation studies demonstrate association and not causation.”
SELECTED SOURCES “Cleveland Clinic-led study links sugar substitute to increased risk of heart attack and stroke,” https://www.newsroom. ClevelandClinic.org 6/6/24 • “Common sugar substitute linked to increased risk of heart attack and stroke” by Barbara Mantel, www.NBCnews.com, 6/10/24 • “Does xylitol increase risk of cardiovascular disease?” by Peter Attia, https://PeterAttiaMD.com, 6/22/24 • “Xylitol is prothrombotic and associated with cardiovascular risk” by M. Witkowski et al., European Heart Journal, 6/24
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Wishgarden Herbs Hot Flash Tamer
Get a little bit of cool when there’s too much sizzle! This strategic formula supports healthy hormone levels when women are going through menopause and peri-menopause.* The herbal blend can help soothe hot flashes and night sweats.* Formulated with vitex, red clover, black cohosh, holy basil, and burdock.
Jugo Beauty + Superfoods Gummies
For radiant hair, skin, and nails, enjoy this gummy formula to help fight inflammation, fine lines, and wrinkles, loss of skin elasticity, brittle nails, hair breakage, and so much more!* It’s made with a powerful blend of turmeric, hyaluronic acid, collagen peptides, and biotin. Gelatin free, gluten free, soy free.
Bluebonnet Ladies’ ONE Prenatal
A daily nutritional formula for women trying to conceive, or those who are pregnant/nursing.* The once daily whole foodbased multiple provides active coenzyme form B vitamins, prenatal herbs, and an organic whole food vegetable blend to support a healthy pregnancy.* Now with methylfolate!
Loumi Skincare Rose Glow Face Oil
Give it a glow with this nourishing and illuminating oil for the face. The plantbased formula contains botanicals that help repair damaged skin, balance complexion, and even out skin tone. Contains jojoba, squalane, rosehip, jasmine, and sea buckthorn. Vegan formulation.
Whole World Botanicals
Royal Dragon’s Blood (Sangre de Grado)
Dragon’s Blood is a wildcrafted resin (tree sap) that looks like blood and comes from the Croton lechleri trees found in the Amazon rainforest of Peru. Indigenous peoples throughout Peru and Ecuador use Dragon’s Blood externally to support wound care and skin health, and internally for occasional support of the intestinal tract.*
Bucklebury Memory and Focus Brain Support
Boost your mental clarity with this blend of amino acids, mushrooms and herbs.* This powerful formula contains the natural ingredients alpha GPC, citicoline, lion’s mane, bacopa, DMAE, gingko biloba, and L-tyrosine, all chosen for their brain-boosting properties.* It’s perfect for students, professionals, and anyone looking to enhance their cognitive abilities.*
NOW Intestinal Bacteria Support
This clinically tested combination of probiotic strains supports colonization in the gut and normal intestinal function and comfort.* Studies have shown that this probiotic combination may help relieve occasional bowel discomfort, promote overall gut well-being, and alleviate emotional stress associated with typical intestinal discomfort.*
Health Thru Nutrition Ovaris Ovarian Health Complex
This unique and effective formula is made with a complex of 2,000mg Myo-Inositol and 50mg D-Chiro-Inositol in a 40:1 ratio, carefully formulated to promote optimal ovarian health.* This blend may support PCOS, with a focus on maintaining hormone balance, normal reproductive function, and overall well-being.*
The Food Movement Black Earth Ultimate Trace Mineral Drops
Experience more energy and better sustained health with this highly concentrated trace mineral combination. The formula supplies fulvic and humic acids plus over 70 trace mineral elements, and is designed to fill nutritional gaps and support overall health.*
Terry Naturally Bronchial Clear Chewable
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New Chapter Women’s Multivitamin Gummies
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Metavo Advanced Glucose Metabolism Support
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Nutrabio Liver Support
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Health Logics
Pumpkin Seed Oil
An organic oil that supports prostate and urinary tract health? Yes please!* This nutritional oil is beneficial for both men and women.* Organic coldpressed pumpkin seed oil is a source of naturally occurring phytosterols and fatty acids.* Fatty acids may also play a role in supporting healthy hair.*
BY LISA FABIAN
fresh flavors from the ocean
With its clean, bright taste and natural ability to pair with many ingredients, seafood is an elegant option for the table. These recipes highlight some of the many ways it can be enjoyed.
Easy Cilantro-Lime Shrimp Skillet
From Fast & Fresh Cal-Mex Cooking by Caitlin Prettyman ($22.99, Page Street Publishing Co., 2024)
1 lb raw shrimp, peeled and deveined
4–5 garlic cloves, minced
½ tsp salt
½ tsp chili powder
½ tsp paprika
¼ tsp cumin
Black pepper, to taste
1 Tbsp olive oil
2 Tbsp lime juice
¼ c chopped cilantro
Lime wedges, for serving
15 min prep time serves 4
1. Pat shrimp with a paper towel and add them to a large bowl. Add garlic, salt, chili powder, paprika, cumin, and black pepper. Toss until shrimp are fully coated.
2. Heat oil in a large skillet over medium heat. Once it’s hot, add shrimp and cook for 2 minutes. Flip and cook shrimp for an additional 1 to 2 minutes, or until shrimp are pink and cooked all the way through. Remove pan from heat and stir in lime juice and cilantro. Toss until shrimp are fully coated in sauce.
3. Serve warm with pan juices spooned over shrimp and fresh lime wedges on the side.
Kitchen Note: Boring shrimp? Nah. Pan-seared shrimp that’s been tossed with a generous amount of garlic and a zesty cilantro-lime sauce? Yes, please! This shrimp dish showcases the very best of Cal-Mex cuisine. Fresh citrus, lean shrimp, and bold robust seasonings—they’re all here. It’s a pretty straightforward recipe that only takes 15 minutes from start to finish. To round out the meal, you can serve the shrimp over your favorite Mexicanstyle rice with extra lime wedges on the side.
Per serving: 141 Calories, 23 g Protein, 183 mg Cholesterol, 4 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 4 g
Mediterranean-Style Fish with Gremolata
From The Slimming Foodie: Easy Meals Every Day by Pip Payne
($26.99, Hamlyn, 2024)
3 bell peppers (red, orange, or yellow), deseeded and chopped
2 large zucchini, cut into half-moon slices about ¼–inch wide
7 oz cherry tomatoes
1 Tbsp olive oil
1 Tbsp balsamic vinegar
4 frozen white fish fillets
1 Tbsp dried mixed herbs
35 min prep time serves 4
Spray oil or low-calorie cooking spray
7 oz tender-stem broccoli
Salt and pepper
For the Gremolata
1 oz parsley leaves and stalks, very finely chopped
2 garlic cloves, crushed or finely grated
Finely grated zest and juice of 1 lemon
1. Preheat oven to 425°.
2. Put peppers in a large baking tray with zucchini and tomatoes. Drizzle over oil and vinegar and toss to coat vegetables. Place frozen fish among vegetables, and then scatter mixed herbs over everything. Season with salt and pepper and spray a little oil, or lowcalorie cooking spray, over top of each fish fillet.
3. Pop baking tray on to the middle shelf of the oven and set a timer for 15 minutes.
4. Meanwhile, prepare gremolata by combining all ingredients in a bowl. Add a pinch of salt and mix very thoroughly. Make sure parsley is as finely chopped as you can get it.
5. After 15 minutes, remove baking tray from oven, scatter over broccoli and spritz a little spray oil, or low-calorie cooking spray, over broccoli. Place back in oven for another 10 minutes.
6. Divide between 4 plates and spoon gremolata directly on cooked fish.
Kitchen Note: You can use any firm white fish of your choice here. Try cod, haddock, pollock, or hake. The cooking time here is for thick frozen fish fillets. Depending on what fish you choose (and if you decide to use fresh rather than frozen), the time needed may vary. If you need to reduce the cooking time for the fish, start the vegetables off first so they can have the whole 25 minutes in the oven. Add the fish when a suitable cooking time remains.
Per serving: 253 Calories, 28 g Protein, 58 mg Cholesterol, 18 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 6 g Fiber, 10 g Total fat (2 g sat), 388 mg Sodium, ★★★★★ Vitamin B6, B12, K, ★★★★ Vitamin B3 (niacin), Phosphorus, ★★★ Folate, ★★ Vitamin A, B2 (riboflavin), C, D, E, Magnesium, Potassium, ★ Vitamin B1 (thiamine), Iron, Zinc
Curry Salmon Burgers with Cilantro Chutney
From A Couple Cooks: 100 Recipes to Cook Together by Sonja Overhiser and Alex Overhiser ($40, Chronicle Books, 2024)
24 oz salmon, skin and bones removed
¼ c loosely packed fresh cilantro leaves and stems
2 tsp curry powder
2 tsp cumin
¾ tsp kosher salt
Freshly ground black pepper
1 c panko
3 Tbsp mayonnaise
2 Tbsp Dijon mustard
Olive oil, for cooking
75 min prep time makes 6 burgers
4. When ready to cook, preheat a grill to medium-high heat. Cook burgers until browned on each side and inside registers 130° on a food thermometer, 5 to 8 minutes total. Alternatively, lightly coat the bottom of a large skillet, grill pan, or griddle with olive oil and heat over medium-high heat. Add burgers and cook until browned on each side and internal temperature is 130°, 4 to 5 minutes total.
5. Serve burgers on buns with lettuce, pickles, and chutney, or serve over greens with chutney and pickles on the side.
Per serving: 591 Calories, 32 g Protein, 65 mg Cholesterol, 47 g Carbohydrates, 18 g Total sugars (8 g Added sugars), 5 g Fiber, 31 g Total fat (6 g sat), 1,048 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, B12, D, K, Folate, Phosphorus, ★★★★ Vitamin A, B1 (thiamine), ★★★ Vitamin B2 (riboflavin), E, ★★ Iron, Magnesium, Potassium, ★ Vitamin C, Calcium, Zinc
Japanese Spicy Tuna Mayo Donburi
From Effortless Asian Cooking by Sha Jumari ($23.99, Page Street Publishing Co., 2024)
4 (5 oz) cans of tuna
¼ c Japanese mayonnaise, or to taste*
2 Tbsp sriracha, or to taste
2 tsp sesame oil
1 tsp light soy sauce
2 stalks green onion, chopped
2 tsp sesame seeds
To Serve
6 burger buns or artisan rolls (optional)
Leafy lettuce, for serving Quick-Pickled Cucumbers and Onions (recipe follows)
Cilantro Chutney
2 c loosely packed fresh cilantro leaves and stems
¼ c chopped golden raisins
2 Tbsp white wine vinegar
2 Tbsp olive oil
½ tsp kosher salt
1. Cut salmon into chunks. Add it to the bowl of a food processor with the ¼ cup of cilantro, the curry powder, cumin, salt, and several grinds of pepper. Pulse 12 to 15 times until roughly chopped. (Alternatively, chop everything with a large chef’s knife until it has a uniformly roughly chopped texture.) Add panko, mayonnaise, and Dijon mustard. Pulse 4 or 5 more times, and then stir with a spatula until fully combined.
2. Form mixture into 6 burger shapes about ¾-inch thick (4 oz each). Refrigerate burgers for 30 minutes to firm up texture. (Or refrigerate burgers for up to 24 hours. If chilling for more than 1 hour, allow burgers to stand at room temperature for 15 minutes prior to cooking.)
3. Meanwhile, make cilantro chutney. Clean food processor and add cilantro, golden raisins, vinegar, oil, 2 tablespoons of water, and salt. Process into a thick, smooth sauce. (Alternatively, chop cilantro and raisins as finely as possible, and then mix with remaining ingredients.)
Quick-Pickled Cucumbers and Onions
From A Couple Cooks: 100 Recipes to Cook Together by Sonja Overhiser and Alex Overhiser ($40, Chronicle Books, 2024)
2 c thinly sliced English cucumber, sliced diagonally
½ medium red onion, thinly sliced
¾ c white vinegar
¼ c granulated sugar
2 tsp kosher salt
1 tsp peeled and grated fresh ginger
1 tsp coriander seed
10 min prep time + 30 min cool time makes 3 cups
1. Put cucumber and onions in a medium glass or metal bowl.
2. In a small saucepan over high heat, heat ¾ cup of water with vinegar, sugar, salt, ginger, and coriander seed. Whisk until sugar and salt are dissolved and mixture starts to simmer, about 2 minutes.
3. Pour mixture into bowl with vegetables and let cool to room temperature (about 30 minutes). If desired, transfer pickles and brine to a covered jar and store, refrigerated, for up to 1 month.
15 min prep time serves 4
4 servings cooked rice** Edamame, boiled and shelled***
Shredded cabbage
Sliced cucumber
Roasted seaweed
1. Drain oil or water from canned tuna and place in a bowl.
2. In another bowl, combine mayonnaise, sriracha, sesame oil, soy sauce, green onion, and sesame seeds. Once well combined, add sauce to tuna, and mix well.
3. Top tuna mixture over rice, and serve with edamame, cabbage, cucumber, or seaweed for added nutrients.
*Japanese mayonnaise is sweeter than regular mayonnaise. If using regular mayonnaise, add 1 teaspoon of sugar or mirin to make up for the lack of sweetness. **This recipe is best served over rice or as a sandwich filling.
***You don’t have to use the edamame and shredded cabbage. The tuna can be served with your favorite salads instead.
Kitchen Note: Say hello to your new goto for a quick and utterly satisfying meal! This dish is a delightful medley of flavors, blending the heat of spicy tuna with the creamy goodness of mayo, all atop a bed of perfectly steamed rice. The beauty of this recipe lies in its simplicity; just a few squirts of sauce and a quick mix and your meal is ready to be enjoyed. Perfect for those busy days when you crave something delicious and satisfying.
Per serving: 685 Calories, 46 g Protein, 61 mg Cholesterol, 84 g Carbohydrates, 3 g Total sugars (1 g Added sugars), 3 g Fiber, 17 g Total fat (3 g sat), 389 mg Sodium, ★★★★★ Vitamin B3 (niacin,), B6, B12, Phosphorus, ★★★ Vitamin K, Folate, ★★ Vitamin B1 (thiamine), B2 (riboflavin), C, Magnesium, Potassium, Zinc, ★ Vitamin D, Iron
BY MARY ANN O’DELL, MS, RDN
spice up your health
When you sprinkle oregano on your pizza or add cinnamon to your favorite coffee, you may not realize it, but you are practicing herbal medicine. Common herbs and spices stocked in your spice cabinet can have a therapeutic action in the body. While studies showing therapeutic benefits are often done using more concentrated supplements, adding these spices and herbs to foods also works to enhance overall health.
Cinnamon
This popular, sweet spice is a favorite in fall dishes and desserts. It is rich in polyphenols, antioxidant compounds that may help regulate blood sugar levels. There is a growing body of evidence showing active
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compounds in cinnamon may improve parameters associated with diabetes and prediabetes. Use it:
• Sprinkle ground cinnamon on apple slices for a satisfying and healthy sweet treat.
• Make a spice blend with cinnamon, cayenne, nutmeg, salt, coconut sugar, and maple syrup. Toss nuts with olive oil and spice blend, then bake for a spiced treat.
Ginger
Ginger is a sweet, spicy root commonly used in Asian cuisine. Ginger is a natural anti-inflammatory agent, improving circulation, reducing inflammation and reducing joint pain. Ginger is also a well-known tonic
Solaray Oil of Oregano
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Oregano supplies antioxidant compounds including carvacrol, thought to be responsible for oregano’s health benefits.* In a base of olive oil.
herb for the digestive system, helping to improve digestion and reduce nausea. Its spicy taste makes ginger candy a popular remedy for travelling and motion sickness.
Use it:
• Add grated ginger root to any stir-fry recipe for a little kick.
• Steep fresh ginger root in hot water to make ginger tea. Add lemon and honey to taste.
Oregano
Oregano is best known as an herb in Italian cuisine. This food enhancer also has a long history of medicinal use dating back to Biblical times. Studies have shown that oregano oil is antiviral, antifungal, and antibacterial. Because it works well for both respiratory and tummy troubles, including norovirus, oregano is the perfect herb to keep on hand for seasonal challenges or to take with you when you travel.
Sunfood
Golden Milk Super Blend
Warming Ayurvedic beverage with turmeric.
Inflammation fighting turmeric + adaptogen maca + other fragrant spices.*
Stir into your favorite milk or nut milk, and enjoy hot or cold.
Use it:
• Use fresh oregano in place of basil to make a delicious pesto.
• Add oregano to bread or roll dough to make an herbed bread.
Turmeric
Turmeric is best known as the main ingredient of curry powder, a common Indian spice blend. Curcumin, responsible for the yellow color of turmeric, is the active compound that has become so popular as an antiinflammatory ingredient. Turmeric is commonly found in supplements for joint health, inflammation, and pain. Use it:
• Combine coconut oil and curry powder. Toss with cauliflower and roast in the oven.
• Look for Golden Milk mixes to make a delicious, creamy turmeric-rich beverage before bed. ●
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healthy halloween!
October brings cooler weather, Halloween, and . . . popcorn! A good source of dietary fiber and antioxidants, and low in calories (when air-popped), popcorn is a satisfying crowd-pleaser that will make a tasty and healthy addition to your seasonal celebrations.
Here are some fun and festive seasoning combos to try.
Mix it up
Pop 1 bag of microwave popcorn or make your own on the stovetop (recipe follows), then add seasonings. Each recipe makes approximately 6 to 8 cups of popcorn.
Parmesan and Dill: Toss cooked popcorn with ¼ cup
grated Parmesan cheese, 1 Tbsp olive oil, and 2 tsp dried dill. Add salt to taste.
Garlic and Herb: Melt 2 Tbsp unsalted butter in a saucepan. Add 2 minced garlic cloves, ½ tsp dried rosemary, ½ tsp dried sage, and ½ tsp dried thyme. Cook for 1 minute. Drizzle mixture over cooked popcorn and season with salt.
Spicy: Toss cooked popcorn with 1 Tbsp melted unsalted butter or olive oil, 1 tsp dried chili powder, and a dash of garlic powder.
Sweet: In a small bowl, mix 1 Tbsp melted unsalted butter, ½ tsp cinnamon, and 2 tsp sugar. Drizzle over cooked popcorn and stir to coat. ●
Plain Popcorn
From the Taste for Life test kitchen
2 Tbsp oil
½ c popping corn
Salt
1. In a large shallow saucepan, heat oil over medium-high heat. Drop 2 kernels of corn in pan and cover with a lid.
2. When corn begins to pop, add remainder of kernels. Cover pan and remove from heat for 30 seconds.
3. Return covered pan to heat and shake covered pan constantly while corn pops. When popping slows to almost a stop, remove pan from heat.
4. Let pan sit off heat for 1 minute to allow any remaining kernels to pop. Transfer popcorn to a large heatproof bowl.
5. Season with salt. Serve popcorn as is, or use one of the seasoning recipes above to flavor the popcorn.
Per serving (serves 4):
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Bite into BCAAs
Here are some top food sources of branched-chain amino acids.
• Animal protein: beef, chicken, fish, eggs
• Beans & legumes: baked beans, chickpeas, lentils, lima beans
• Dairy & dairy alternatives: milk, whey, and soy
• Grains: brown rice, corn, and whole wheat
• Nuts & seeds: almonds, Brazil nuts, cashews, and pumpkin seeds
SOURCE “Branched-chain amino acids,” www.WebMD.com, 11/18/22
amazing aminos
Stay strong at
every age
Whether you’re looking for a way to boost your athletic performance, or you just want to maintain your strength as you get older, don’t overlook the importance of amino acids.
Just the essentials
Amino acids are classified as essential, nonessential, or conditional, and you need all three types. Essential amino acids cannot be produced by your body, so you must get them through the nutrients you consume. When you take in protein through your diet, your body breaks it down into amino acids, then uses those amino acids to build the specific proteins you need.
All nine essential amino acids can be found in soy products, meat, fish, seafood, milk, and eggs. Plant foods, such as vegetables and legumes, also contain some of the nine but not all of them. Essential amino acids are widely available as dietary supplements.
Branched-chain amino acids (BCAAs) are one group of essential amino acids that can help fight fatigue and
aid muscle recovery after exercise. Valine is involved in energy production and helps grow and regenerate muscle tissue; leucine aids your body in synthesizing protein and helps repair muscles; isoleucine is concentrated in muscle tissue and helps regulate energy consumption. ●
SELECTED SOURCES “Branched-chain amino acids supplementation and post-exercise recovery: An overview of systematic reviews” by A. Salem et al., Journal of the American Nutrition Association, 5–6/24 • “Effect of training-detraining phases of multicomponent exercises and BCAA supplementation on inflammatory markers and albumin levels in frail older persons” by A. Caldo-Silva et al., Nutrients, 2021 • “Effects of a commercially available branched-chain amino acid-alaninecarbohydrate-based sports supplement on perceived exertion and performance in high intensity endurance cycling tests” by M. Gervasi et al., Journal of the International Society of Sports Nutrition, 1/20/20 • “Empowering frail older adults: Multicomponent elastic-band exercises and BCAA supplementation unleash physical health and preserve haematological biomarkers” by A. Caldo-Silva et al., Frontiers in Sports and Active Living, 8/29/23
Support for every body
Supplementing with BCAAs can help you meet your health and wellness goals, no matter what life stage or fitness level you’re at. Here’s what the latest science has to say:
BCAAs may give young and middle-aged adults an edge when it comes to athletic performance. A recent systematic review found an association between BCAA supplementation and improvements in post-exercise muscle soreness, damage, and recovery. Previous research found that BCAAs may also help reduce perceived exertion and mental fatigue during the recovery period.
Older people may be concerned about the loss of muscle mass and strength, as well as the decrease in mental acuity that comes with aging. Research has shown that supplementation with BCAAs, in combination with regular exercise, may help lower the risk of physical frailty and cognitive decline in mature adults. One recent study also found that a combination of multicomponent exercise and supplementation with BCAAs may help improve immunity in older people.
bolster children’s immunity
natural ways to support kids’ health and wellness
There’s probably not a person alive who escaped childhood without at least a cold or two. Or several. Unless these all-too-common maladies are recurrent, there’s no need for concern. The various “bugs” that cause colds and flus allow the immune system to kick into action, schooling it to do its job better and more efficiently.
If your child suffers from recurrent colds or is having difficulty recovering from a particularly devastating flu, then it could be an indication that your child’s immune system is compromised, or there could be underlying problems that need to be addressed. In this case, seek the guidance of your healthcare professional.
Feed a cold?
What and how much a sick child eats will greatly affect the severity of their illness. To the extent that you can convince your child to eat healthy, immune-supportive foods and avoid those foods that agitate the illness, you’ll help your child recover more quickly.
All dairy products, especially milk and ice cream,
Excerpted from Herbs for Children’s Health © by Rosemary Gladstar ($19.99, Storey, 2024). Used with permission from Storey Publishing, www.Storey.com.
should be avoided, as they tend to make cold symptoms worse. All sugar-rich foods should also be avoided. So should orange juice, in spite of what the glossy ads say. A large, ice-cold glass of orange juice, no matter how good it tastes, is very acidic and will create more mucus and congestion.
Instead, try hot lemonade made with fresh-squeezed lemon juice, a pinch of ginger, and a little honey (for children over age 1) or maple syrup to sweeten. Lemons provide vitamin C, are alkalizing, and will help prevent illness.
Grandma’s chicken soup (or, if you’re a vegetarian, miso or vegetable broth) is really the best thing to eat when you have a cold or flu. The mineral-rich broth, the fluid, and the warmth are all beneficial.
Steamed grains, such as millet and quinoa, are better than pasta when a child is ill, simply because they are easier to digest and more nourishing for the child. Hot oatmeal is going to be much better than cold cereal, especially cold cereal served with milk, which can be congesting and difficult to digest. ●
Gladstar is a world-renowned herbal educator and the author of the best-selling books Rosemary Gladstar’s Medicinal Herbs and Rosemary Gladstar’s Herbal Recipes for Vibrant Health. She is the founding director of Sage Mountain Botanical Sanctuary and the International Herb Symposium and founding president of United Plant Savers.
Rosemary
Ginger Lemon-Aid
From Herbs for Children’s Health by Rosemary Gladstar ($19.99, Storey, 2024)
2–3 Tbsp freshly grated ginger
1 quart water
1–2 fresh lemons*
Honey or maple syrup
Unflavored sparkling water (optional)
1. Place the ginger in a saucepan, pour the water over it, cover the pan tightly, and bring just to the boiling point. Then turn off the heat and let steep for 10 to 15 minutes. (You could simmer the ginger, but you’ll lose some of those precious essential oils and medicinal properties, so it’s better to let it steep.)
2. While the ginger is steeping, squeeze the juice from the lemons.
3. Strain out the ginger, then stir in the lemon juice. Sweeten with honey to taste for the finishing touch and, voilà, you have a fabulous herbal remedy for cramps, colds, congestion, and fever. For medicinal purposes, serve this “lemon-aid” hot or warm.
Kitchen Note: You can’t go wrong making fresh ginger lemonade—children seem to love it, hot or cold. Serve with a little lemon, sweetener, and a cinnamon stick to stir. Or try adding sparkling water for an instant lemon-ginger soda.
*You could use bottled lemon juice, but because it’s been heated in the bottling process, much of what’s good about lemons has been cooked out. I use bottled lemon juice occasionally for cooking when I’m in a hurry or don’t have lemons on hand, but for medicinal purposes fresh lemons are best.
hyaluronic acid
for joint, skin & GI health
Hyaluronic Acid (HA) is a hot ingredient in skin and joint care, and with good reason. This compound is naturally found in the tissues throughout the body including skin, joints, and eyes. The highest concentrations are found in connective tissues such as skin and cartilage, and in fluids in the joints. With normal aging, hyaluronic acid levels decline, which may be linked to back and joint pain as well as fine lines and wrinkles in skin. Here is a look at HA’s benefits throughout the body.
Joint Support. Hyaluronic acid is found in the synovial fluid surrounding the joints. It acts as a shock absorber and lubricant for the joints. Supplementing with HA can help restore HA levels, helping to restore joint tissues. HA may be helpful for the pain and inflammation associated with arthritis and may help improve joint mobility and flexibility.
Skin Support. One of the primary roles of hyaluronic acid is that it attracts and holds moisture— holding nearly 1,000 times its weight in water— acting as a space-filling substance in the human
Hyalogic Liquid Hyaluronic Acid
Joint Support
Supports healthy cartilage and connective tissue.*
Helps reduce occasional stiffness.*
High molecular weight hyaluronic acid + MSM support overall joint health throughout the body.*
body. This is necessary to keep collagen hydrated and youthful. The skin contains over 50 percent of the body’s HA. It is vital for the skin’s structure and maintenance, helping to maintain youthful smooth, elastic skin. Because oral supplements of HA can help the body retain moisture, it may also help relieve skin conditions such as severe dryness, eczema, or psoriasis. In addition, HA has been shown to help with wound healing in the skin. Because HA works in the skin, it can be used both orally and topically to support smooth, youthful skin. It is a common anti-aging ingredient in facial care products for skin hydration.
GI Support. Research suggests that hyaluronic acid may play a role in the integrity of the gastrointestinal tract. It is now understood that HA can help strengthen the lining of the GI tract, which may be beneficial for those with GI conditions. Research shows HA supplements may help reduce symptoms of acid reflux and promote gut integrity that may help inhibit bacterial infections in the intestines. ●
Paragon Plus™ Hyaluronic Acid Extra
Support complex for joint & skin health.*
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Trace Minerals Shilajit Resin
Promotes healthy immune function, energy, brain health, and overall wellness.*
Promotes body-mineral balance.*
Natural source of fulvic and humic acids, plus trace minerals from ConcenTrace.
Long used in traditional Ayurvedic healing.*
Flora Immune-Essence
Cleansing and immune support.*
Includes the original detoxification herbs in Flor-Essence + organic turkey tail mushroom + antioxidant turmeric.*
Renew Life Digestive Duo Probiotic + Enzymes
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Enzymes and probiotics support overall digestive health.*
Enhanced with soothing herbs peppermint, fennel, and ginger.
Naturade
VeganSmart All-in-One
Nutritional Shake
Plant-based meal replacement shake.
Supplies complete plant protein, whole foods blend, vitamins, minerals, omegas, enzymes, and fiber.
Everything you need in just one serving.
Ola Botanicals
Eye & Line Cream
Deeply moisturizing cream to replenish and renew delicate skin.
With nourishing aloe vera, shea butter + antioxidant green tea, chamomile, and vitamin E.
Helps firm and plump delicate skin around eyes and lips.
Crystal Star NAD+ Gummies
Cellular energy for healthy aging.*
Enhances cell health and cognition.*
Niacinamide + ribose support production of nicotinamide riboside for cellular health.*
Natural lemon flavor.
Newton Homeopathics Restless Leg Remedy
Formulated for associated symptoms like constant need to move the legs, cramping, jerking, twitching, and trembling.*
Formula based on traditional homeopathic practice.
Keep by your bedside, or take with you for travel.
Histaminum Hydrochloricum
Natural relief for congestion, itchiness, and sneezing.*
Traditionally used in homeopathic medicine to remedy mild allergic reactions (coughing, sneezing, watery eyes).*
Lactose free homeopathic single remedy.
Ollois
sheet pan dinners spend less time in the kitchen
Simple meals aren’t only about using fewer ingredients and preparing them with less fuss. Clean up is part of the equation too! To that end, take out your sheet pan, and let’s get cooking.
Sheet Pan Lemon Shrimp
From the Taste for Life test kitchen
2 lemons, divided ¼ c extra-virgin olive oil
3 garlic cloves, minced
1 tsp dried oregano
1 tsp paprika
Salt and freshly ground black pepper
1½ lb uncooked medium shrimp, peeled and deveined
¼ c finely chopped fresh parsley
35 min prep time serves 4
1. Preheat oven to 400°. Line a rimmed sheet pan with parchment paper. Spray paper with cooking spray.
2. Cut one of the lemons into wedges. Set wedges aside. Juice remaining lemon into a large bowl. Whisk in oil, garlic, oregano, paprika, and salt and pepper to taste. Add shrimp and let marinate for 15 minutes.
3. Transfer shrimp to prepared pan. Be sure shrimp are placed in one layer and are not crowded together.
4. Bake shrimp on middle rack of oven until shrimp turn opaque pink, approximately 5 to 7 minutes.
5. Garnish with parsley and serve with reserved lemon wedges to squeeze over shrimp.
Sorting out sizes
If you have a favorite pan for baking, keep using it. But if you’re in the market for a new one, look for what’s known as a half-sheet pan. Select one made from heavy gauge metal. This refers to the metal’s thickness.
It’s important that the pan be sturdy enough to withstand high heat, including that of the broiler. Look for a sheet pan that measures 18x13 inches with a 1-inch rim around the sides of the pan. Smaller pans can be useful, but they may crowd food. When items are squashed together on a pan, they tend to steam instead of brown. Allowing for space between everything helps achieve a crisp, brown, and caramelized appearance.
In the pan
Here are some tips for making sheet pan dinners.
● Oil the pan first so food won’t stick. Or, lay a piece of parchment paper or aluminum foil down in the pan. A lined pan also makes for easier and quicker clean up.
● Lightly coat veggies with oil (olive or coconut oil is a popular choice) before adding the protein. For one less dish to clean, gently toss food directly in the pan with the oil and seasonings of your choice.
● Pair together items that cook within the same timespan. Root vegetables (winter squash, potatoes, carrots, parsnips, beets) take longer than softer veggies like tomatoes, asparagus, and green beans. Give the roots a head start in the oven for 30 minutes before adding less dense foods. Or cut root vegetables into smaller and thinner pieces, so their cooking time is reduced.
● Dense vegetables (potatoes, winter squash, radishes) can take
anywhere from 30 minutes to 2 hours, depending on the size and shape they’re cut.
● Higher-moisture content vegetables roast in 10 to 45 minutes. Zucchini and tomatoes take longer to caramelize, since the moisture needs to evaporate before browning takes place. Roast these foods at higher temperatures (425° to 450°).
● Leafy greens cook the quickest. Expect kale, broccoli rabe, bok choy, and chard to be done in 3 to 10 minutes. Be sure these foods are well coated in oil. If too dry, they’ll turn into crunchy chips.
● Dark-meat chicken takes longer to roast than chicken breast. Bonein chicken requires more cooking time than boneless. At 400°, whole bone-in chicken thighs take 30 to 45 minutes. Whole boneless chicken thighs take 25 to 40 minutes.
● At 400°, a 1-inch thick fish fillet (salmon, cod, halibut, tilapia) takes about 8 to 12 minutes.
● Place larger items at the pan’s edges where they’ll cook more quickly. Rotate the pan halfway through the cooking time.
● Flip items once during the cooking process for even browning.
● Try not to open the oven to see how things are coming along. Too much heat escapes, and this alters the final results.
● The closer the sheet pan is to the oven’s heat source, the browner and crispier the food becomes.
● The hotter the oven, the darker the color of the food will be. Watch carefully to prevent items from burning at 425° and above. For slower and more even cooking, go with a lower temperature (375° and below).
● When cooking breaded items along with vegetables in the same pan, place the breaded food on an oven-safe rack above the veggies.
This prevents the breading from getting soggy when intermingling with juicier items.
● Cuts of meat can also be placed on a rack above the vegetables in the same pan. The meat’s juices will drip down, adding flavor and moisture.
Season away!
When it comes to additional flavor, before roasting add whole smashed garlic cloves (peeled or unpeeled), sliced fresh chilis, spices, dried herbs (fresh are best added at the end of cooking), glazes (add at both the beginning and toward the end of cooking), flavored oils, vinegars, maple syrup, honey, nuts, and citrus juices and zests.
Season one last time before serving with additional spices, salt, pepper, crumbled cheese (feta, goat’s), vinaigrette, chutney, relish, hot sauce, citrus juice, or chili paste.
Combinations to consider
Here are some tasty and healthy combinations to try when sheet pan cooking.
● Italian sausages, red bell peppers, onion
● Chicken drumsticks, broccoli florets, sweet potatoes
● Salmon, kale, cherry tomatoes
● Turkey meatballs, red potatoes, asparagus
● White fish, carrots, snow peas
● Butternut squash, parsnips, Brussels sprouts
Try the tasty Sheet Pan Lemon Shrimp recipe on page 26 for a protein course that’s fast, easy, and flavorful. ●
SELECTED SOURCES “6 simple tips to make the best sheet pan dinners” by Vanessa Greaves, www.Allrecipes.com, 8/5/20 • “How to make a sheet-pan dinner: A guide” by Melissa Clark, New York Times, https://cooking.nytimes.com, 2024 • “Our best recipes (and tips) for super easy sheet pan dinners” by Food Network Kitchen, www.FoodNetwork.com, 8/4/22
ease joint pain
natural ways to get relief with fewer side effects
You likely don’t give your knees or other joints much thought—unless osteoarthritis has begun to erode the cartilage that cushions them. Once the joint swells or the bones start to rub against each other, aching and pain follow.
Natural remedies
Certain herbs and supplements may offer benefits comparable to those of conventional drugs with fewer adverse side effects.
Curcumin (Curcuma longa). This chemical compound found in the culinary herb turmeric may help ease osteoarthritis pain, according to a monthlong study published in BMC Complementary and Alternative Medicine and reviewed by rheumatologist Robert H. Schmerling, MD. Researchers enrolled 139 subjects with moderately severe knee osteoarthritis, who received either curcumin or an NSAID. Both groups saw improvement, with the curcumin group reporting fewer side effects. Dr. Schmerling points to the importance of this type of study, but says, “I’d like to see more and longer-term studies in osteoarthritis and other types of joint disease.”
Ginger (Zingiber officinale). Study findings on ginger’s efficacy against arthritis pain and inflammation “can be contradictory,” says Linda Rath, a reporter for Arthritis Today writing on the Arthritis Foundation’s website.
However, a 2020 clinical trial “pitted the commercial pain reliever naproxen against a combination of ginger, black pepper and curcumin. . . . The herbal combo was just as effective as naproxen in reducing inflammation and pain in knee OA,” she says.
Type II collagen has been shown in studies to reduce the pain and stiffness associated with knee osteoarthritis. In addition to buying Type II collagen (look for the hydrolysate form), you can get collagen from bone broth and gelatin. Other ways to stimulate your body’s production of collagen is to make sure you have enough vitamin C and zinc in your diet.
Caution: Some herbs and supplements can interact with medications. Seek the advice of your healthcare provider before taking any new supplement. ●
SELECTED SOURCES “Can collagen supplements help arthritis?” by L. Rath, 12/21/22; “Does ginger help arthritis?” by L. Rath, 1/25/23, Arthritis Foundation, www.Arthritis.org • “Curcumin for arthritis: Does it really work?” by R.H. Schmerling, Harvard Health Publishing blog, www.Health. Harvard.edu, 12/1/21 • “Natural remedies for pain relief” by C. Myers, Taste for Life blog, http://tasteforlife.com • “NSAIDs (Nonsteroidal AntiInflammatory Drugs), Cleveland Clinic Health, http://my.ClevelandClinic.org • “Phytomedicine in joint disorders” by D. Dragos et al., Nutrients, 1/17 • “What is osteoarthritis?” by Versus Arthritis, http://VersusArthritis.org
Joint care basics
Sad to say, the cure for osteoarthritis has yet to be discovered. But you may be able to find relief for the discomfort.
Reaching and maintaining a healthy weight is important, especially for the knees and feet.
While it may sound counterintuitive, physical activity plays a role in keeping joints from stiffening; aerobic, strengthening, and range-of-motion exercises all may help. If you haven’t been a regular exerciser, begin slowly and consider working with a physical therapist.
Find pain relief that works for you. Commonly recommended for the pain of osteoarthritis, over-thecounter NSAIDs (nonsteroidal anti-inflammatory drugs), including aspirin, ibuprofen, and naproxen sodium may reduce pain and inflammation, but should be used only in the short term, according to Cleveland Clinic Health, which notes that while “NSAIDs are effective for relieving symptoms, they don’t help your body heal.” They are also not free of side effects, some serious.
8 Greens Super Green Gummies
Support metabolism, immunity, and focus.*
Made with 8 greens, including spinach, kale, spirulina, wheat grass, and more.
Natural apple flavor.
Made in the USA.
Choice Organic Japanese Green Tea
Revitalizing, pure, classic green tea.
Refined and lush.
Certified organic.
Moderate caffeine.
Solaray
Liposomal Vitamin C
Immune system support.*
Designed to provide antioxidant support to cell membranes and support the body’s absorption of Vitamin C.*
500mg per capsule.
Country Life Ageless Theory Stem Cell Support
Active formula to support cellular health.*
Helps restore tissue health.*
Antioxidant blend to support healthy stem cell function.*
Oomph! Fiber Fruit Chews
Bright, juicy flavor, plus the benefits of fiber, packed in each chewy treat!
Supplies 22g of fiber per bag of chews. Low sugar, but big flavor.
Keto friendly.
Yogi Breathe Deep Tea
Supports respiratory health.*
Spicy, sweet, and aromatic organic herbal tea. Caffeine free.
Utiva Boric Acid Vaginal Suppositories
Supports vaginal health and pH levels.*
A natural way to reduce vaginal odor, enjoy quick relief, and lasting freshness.*
With 600mg of boric acid, a clinically studied and safe natural mineral.
Nutri Colostrum + Collagen Peptides
Immune support, muscle recovery, plus joint, skin, and hair health.*
Supplies 4g colostrum, 8g collagen peptides per serving. Unflavored.
Grass-fed, USA-raised.
RidgeCrest Herbals SereniZen
Stress management support.*
A blend of amino acids, B vitamins, and adaptogens.
May help support calm and wellbeing, emotional regulation, and measured reactions.*
*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.