NOVEMBER 2021
healthy
harvest • Natural support for digestion • Herbs for winter wellness • Benefits of magnesium
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[ nutrition plus ]
vitamin B6 Like other B vitamins, B6 (aka pyridoxine) helps your body turn food into fuel. It plays a role in mental and physical health. Essential for brain development and function, B6 is used by the body to make neurotransmitters, the hormones serotonin and norepinephrine that influence mood, and melatonin, which helps regulate your internal clock. It also plays a role in cardiovascular health and in the production of red blood cells and immune system cells. Some research has indicated that B6 may help to reduce morning sickness in pregnancy, lessen symptoms of depression and of premenstrual syndrome, and reduce inflammation and symptoms of carpal tunnel syndrome and rheumatoid arthritis.
Are you getting enough? The body can’t make B6, so it’s important to get it from your diet or in supplement form. B6 is plentiful in brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, wheat germ, and other foods. It’s also available as a supplement—on its own, in a multivitamin, or in a B-complex supplement. Severe deficiency is uncommon, but signs of a serious deficit of B6 include irritability, depression, confusion, and sores inside or at the corners of the mouth. Because of low dietary intake and impaired metabolism of B6, alcoholism is associated with a higher risk for B6 deficiency. ● SELECTED SOURCES Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2010) • “Vitamin B6,” Linus Pauling Institute at Oregon State University, https://lpi.oregonstate.edu, 2021 • “Vitamin B6 – health professional fact sheet,” National Institutes of Health Office of Dietary Supplements, https://ods.od.nih.gov, 3/26/21
Food Sources
Daily Adequate Intake (AI)
FOOD
SERVING SIZE
VITAMIN B6 (MG)
Potato, russet, baked
1 medium-sized
0.70
Turkey, light meat, cooked
3 oz
0.69
Chicken, light meat, without skin, cooked
3 oz
Fortified cereal
1 cup
0.50–2.50
Salmon, wild, cooked
3 oz
0.48–0.80
Spinach, cooked
1 cup
0.44
Banana
1 medium
0.43
Hazelnuts, dry roasted
1 oz
0.18
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0.51
LIFESTAGE
AGE
MALES (MG/DAY)
FEMALES (MG/DAY)
Children
1–3
0.5
0.5
Children
4–8
0.6
0.6
Children
9–13
1.0
1.0
Adolescents
14–18
1.3
1.2
Adults
19–50
1.3
1.3
Adults
51 and older
1.7
1.5
For information on Adequate Intake (AI) for infants and for pregnant or breastfeeding women, visit https://lpi.oregonstate.edu/ mic/vitamins/vitamin-B6
2021
9/22/21 4:50 PM
16
12
turkey day Traditional favorites with a healthy spin.
© 2021 BY GENERAL MILLS
[ november contents ] 5 market gourmet Rice Pudding with Acorn Squash and Cinnamon.
6 health front
17
Foods to boost brain power • Pecans may reduce cholesterol • More
12 turkey day! Bread Stuffing • Foolproof Turkey Gravy • Roast Turkey with Fresh Thyme Rub and Maple Glaze • Sweet Potato and Leek Soup with Apples
16 3 keys to fight indigestion Explore natural ways to ease digestive disorders.
17 stocking the winter medicine cabinet
24 SM_1121_308_03.indd 3
The best herbs to keep you healthy this winter.
18 an ounce of prevention Strategies for keeping Type 2 diabetes at bay.
20 in focus Exercise can help to ease symptoms of depression.
22 quick tips Make your own perfume with essential oils!
24 are you missing magnesium? Discover all the benefits of this nutrient superstar.
26 let’s get cooking Learn all about sugar alternatives.
28 healthy strategies A registered dietitian can help you create a custom eating plan.
Products advertised or mentioned in this magazine may not be available in all locations.
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[ note to shoppers ]
Thankful for so much No matter what part of the country we live in, November brings us elevated spirits along with its sometimes-gloomy weather. This is the month in which we can look back with gratitude on where we have been—and anticipate the coming season of feasts and festivities. Gathering the family for Thanksgiving will be joyful, especially for those who didn’t get to celebrate together last year. We have your menu covered, beginning on page 12: turkey, stuffing, gravy, and a delicious, warming sweet potato soup. After the meal, if you’re feeling overstuffed, try the natural indigestion remedies on page 16. Focusing on nutrition, you may find it helps to work with a registered dietitian (page 28), who can tailor an eating plan just for you. Preventing type 2 diabetes is key as we age; see our article on page 18. And while you’re here, check out our “Let’s Get Cooking” department this month for ways to cut down your sugar intake with healthier substitutes (page 26). And look to the superstar mineral magnesium for maintaining a healthy blood sugar level (page 24) and for the many other health benefits it offers. If the shorter days lead you into a seasonal funk, you don’t have to take it lying down! See page 20 for strategies to help you get through winter’s darkness. Aromatherapy may help, too, and you can make your own perfumes with essential oils (page 22). This month is a good time to inventory your medicine cabinet and stock up on vitamins and herbs that will help your immune system hum along all winter long (page17). Let’s all give thanks and celebrate in health!
Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN
Chief Content Officer and Strategist Lynn Tryba Lynn.Tryba@TasteforLife.com Contributing Editors Lisa Fabian, Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Executive Director of Business Development Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director—Retail Judy Gagne x128 Client Services Director—Advertising & Digital Ashley Dunk x190 Executive Director of Retail Sales and Marketing Anna Johnston Anna.Johnston@TasteforLife.com Founder and Chief Executive Officer T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2021 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034
Mary Ann O’Dell, MS, RDN
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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: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
Disclaimer
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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[ market gourmet ] Rice Pudding with Acorn Squash and Cinnamon From 100% Real by Sam Talbot ($29.99, Oxmoor House, 2017)
1L c uncooked white rice
1 qt plus 1 c almond milk 4 c water
K c pure maple syrup 2 Tbsp date sugar*
3 cardamom pods
1 cinnamon stick
1 star anise pod
70 min prep time serves 8
K c macadamia nuts
3 Tbsp salted butter
K (1K lb) acorn squash, peeled and cut into K-inch pieces (about 1K c) 2 Fuji apples (about 1N lb), peeled and cut into K-inch pieces
2 Tbsp fresh lemon juice (from 1 lemon)
N tsp kosher salt
1. Process rice in a blender for 20 seconds. Combine milk and the 4 cups water in a large saucepan. Bring to a boil over medium-high. Stir in rice, maple syrup, sugar, cardamom pods, cinnamon stick, and star anise. Reduce heat to low, and simmer, stirring constantly, until creamy, 45 minutes to 1 hour. Remove and discard cardamom pods, cinnamon stick, and star anise. Remove from heat. 2. Preheat oven to 350˚. Pulse macadamia nuts in a blender until roughly chopped, 10 to 12 times. Spread nuts on a parchment paper-lined baking sheet, and bake in preheated oven until fragrant and golden, 8 to 10 minutes. 3. Melt butter in a large skillet over medium. Add squash, apples, and lemon juice, and cook, stirring constantly, until tender, about 8 to 10 minutes. Sprinkle with salt.
4. Spoon pudding into 8 bowls. Top with squash-apple mixture and macadamia nuts. *If you can’t find date sugar, substitute brown sugar.
Kitchen Note: This rice pudding is a warm, creamy indulgence with the right amount of sweet-flavored cardamom. Per serving: 338 Calories, 4 g Protein, 55 g Carbohydrates, 3 g Fiber, 13 g Total fat (4 g sat), 223 mg Sodium, HHH Calcium, HH Vitamin B1 (thiamine), B2 (riboflavin), E, H Vitamin B6, Magnesium, Phosphorus
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[ health front ] N E W S T H A T ’ S G O O D F O R Y O U
color may equal brain power
Fill your plate with high-flavonoid foods like apples, strawberries, oranges, and peppers, and you may be giving your brain a boost, according to a study published in July 2021. The researchers followed more than 49,000 women and 27,000 men for 20 years, sending them regular questionnaires about the foods they ate and asking them twice to self-evaluate their cognitive abilities with a focus on short-term memory. They found that those with the highest flavonoid intake had 20 percent less risk of self-reported cognitive decline than those with the lowest flavonoid intake. “There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said study author Walter Willett, MD, DrPH, of Harvard University. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.” Flavonoids are potent antioxidants that occur naturally in plants. People in the study who ate at least half a serving per day of foods including oranges, peppers, celery, grapefruit, apples, and pears had the best cognitive results, said Dr. Willett—who added that even those who had incorporated flavonoids into their diets more recently benefited. SOURCE “Study: Adding color to your plate may lower risk of cognitive decline,” American Academy of Neurology, 7/28/21
an apple a day . . .
. . . may help keep cardiovascular disease (CVD) away. That’s according to the findings of researchers who studied the effects of eating apples, which have antiinflammatory properties, on obesity-linked inflammation, which contributes to CVD. Participants in the trial who ate three whole Gala apples daily for six weeks saw improvement in their plasma biomarkers for inflammation and in their plasma antioxidant capacity as compared to a control group that avoided apples. “Six-week daily whole Gala apple consumption may be an effective dietary strategy to mitigate the obesity-associated inflammation that exacerbates CVD risk, without weight loss,” the researchers concluded. SOURCE “Daily apple consumption reduces . . . inflammatory biomarkers in adults with overweight and obesity” by D.M. Liddle et at., American Journal of Clinical Nutrition, 8/21
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one healthy nut
If you want to lower your cholesterol, the pecan may be the nut for you. Research from the University of Georgia found that people at risk for cardiovascular disease who ate 68 grams of pecans daily during an eight-week study had significant improvements in total cholesterol, triglycerides, and “bad” cholesterol as compared with a control group. The dietary intervention was “extremely successful,” said study author Jamie Cooper. “We had some people who actually went from having high cholesterol at the start of the study to no longer being in that category after the intervention.” SELECTED SOURCES “Pecan-enriched diet shown to reduce cholesterol,” University of Georgia • “Pecan-enriched diets alter cholesterol profiles and triglycerides in adults at risk for cardiovascular disease in a randomized, controlled trial” by L.L. Guarneiri et al., Journal of Nutrition, 8/12/21
study: vitamin K is a-ok for heart health Recent research found that a diet rich in vitamin K led to lower risk of atherosclerosis-related heart disease in participants of a large, longterm study.
Using data collected over 23 years from more than 50,000 participants in the Danish Diet, Cancer, and Health Study, scientists at an Australian university looked at whether consuming foods rich in vitamins K1 and K2 offered protection against plaque buildup in the arteries, aka atherosclerosis. The results indicated that the participants with the highest consumption of K1-containing foods—green leafy veggies and vegetable oils—had a 21 percent lower risk of being hospitalized with cardiovascular disease related to atherosclerosis. Those who ate the most K2-containing foods—meat, eggs, and fermented foods like cheese—had a 14 percent lower risk of hospitalization. “Although more research is needed to fully understand the process, we believe that vitamin K works by protecting against the calcium build-up in the major arteries of the body leading to vascular calcification,” said Dr. Nicola Bondonno, a senior author of the study. SELECTED SOURCES “Growing evidence of vitamin K benefits for heart health,” Edith Cowan University, 8/9/21• “Vitamin K intake and atherosclerotic cardiovascular disease in the Danish Diet Cancer and Health Study” by J.W. Bellinge et al., Journal of the American Heart Association, 2021
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Country Life
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2021
10/5/21 11:56 AM
Healthy Cell
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Green Goddess Dressing & Dip Tangy, creamy, and versatile, this Green Goddess dressing is perfect used as a veggie dip or tossed with fresh greens. This flavorful dressing is made with fresh basil sustainably grown and hand-harvested in Gotham Greens urban agriculture greenhouses.
Spudlove
Organic Potato Chips Crispy, crunchy . . . who doesn’t love a good potato chip? And these are really good potato chips! Not only are they thick cut chips cooked in small batches, but they are made from organic and non-GMO potatoes. Farmers for Spudlove practice sustainable and regenerative agriculture, caring for the Earth as much as they care for the chips.
FESTIVE SEASONAL GOODIES Biochem
Mood Water
Take a fall break from ordinary protein flavors and enjoy the flavor of pumpkin spice in your protein shake. This grass-fed whey protein supplies 20 g protein per serving. It’s sugar free and keto friendly.
Make water fun again! This high alkaline natural spring water is packaged in BPA-free fun holiday bottles. The silly themed images make them perfect to give as office gifts, stocking stuffers, or just to drink for yourself!
Pumpkin Spice 100% Whey Isolate Protein
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Lily’s
Pumpkin Spice Flavor Baking Chips Infuse the flavors of fall into your baking with these white chocolate style baking chips. Sweet and perfectly spiced, but with less sugar than regular white chocolate chips, they add a pop of flavor to pumpkin bread, apple pancakes, or other holiday treats.
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*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THE PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
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9/30/21 3:17 PM
BY EVA MILOTTE
Stuffing, gravy, and turkey are perhaps the most classic and time-honored recipes for Thanksgiving. Make sure your holiday is complete with this popular trio. And for a new tradition, try a hearty sweet potato soup brightened with some of autumn’s favorite foods: apples and maple syrup.
Bread Stuffing From Betty Crocker Best 100 by Betty Crocker ($25, Mariner Books, 2021)
Oil or cooking spray
O c butter
2 large stalks celery (with leaves), chopped (1K c)
1 medium onion, chopped (1 c)
9 c soft bread cubes (about 15 slices bread)
55 min prep time
serves 12 (½ cup each)
1K tsp chopped fresh or K tsp dried thyme leaves 1K tsp chopped fresh or K tsp dried sage leaves or ¼ tsp ground sage
1 tsp salt
¼ tsp pepper
1. Heat oven to 350°. Grease a 13×9-inch (3-quart) glass baking dish with oil or cooking spray. 2. In a 4-quart saucepan or a Dutch oven, melt butter over medium-high heat. Add celery and onion and cook 4 to 6 minutes, stirring occasionally, until tender. Add remaining ingredients; stir gently to mix well. Spoon into a baking dish. 3. Cover with foil; bake 25 minutes. Remove foil; bake 10 to 15 minutes longer or until center is hot and edges are beginning to brown.
Kitchen Note: What’s turkey without the stuffing? This is a classic everyone will love. Per serving: 188 Calories, 4 g Protein, 16 g Carbohydrates, 2 g Fiber, 13 g Total fat (8 g sat), 160 mg Sodium, H Vitamin A, B1 (thiamine), B3 (niacin)
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© 2021 BY GENERAL MILLS
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continued from page 13
Foolproof Turkey Gravy From Betty Crocker Best 100 by Betty Crocker ($25, Mariner Books, 2021)
Turkey drippings (fat and juices from roasted turkey)
¼ c all-purpose flour
2 c liquid (juices from roasted turkey, broth, or water)
K tsp salt, or less if using turkey drippings
¼ tsp pepper
10 min prep time makes 2 cups
1. Pour drippings from the roasting pan into a bowl, leaving brown particles in pan. Return ¼ cup drippings to roasting pan. Stir in flour. Pour remaining drippings into a fat separator. Pour drippings (leaving fat in separator) into a 2-cup measure. Add enough broth to equal 2 cups.
2. Cook over medium heat, stirring constantly, until mixture is smooth and bubbly. Stir in 2 cups liquid. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in salt and pepper.
Kitchen Note: If you’d like a thicker gravy, mix 1 tablespoon all-purpose flour with 2 tablespoons additional broth or water. Whisk it into the hot gravy, bring to a boil, stirring constantly, and cook 1 minute longer. End up with a few lumps? Pour the gravy through a fine-mesh strainer to give the gravy a silky smoothness. A flavorful broth is a traditional liquid for many gravies, but you can mix things up by using wine, milk, or half-and-half with broth. Also, taste your gravy before you serve it to make sure it is well seasoned. If it’s too salty, stir in a little more water or low-sodium chicken broth. Per serving (serves 16; 2 tablespoons each): 54 Calories, 1 g Protein, 3 g Carbohydrates, 0 g Fiber, 5 g Total fat (1 g sat), 109 mg Sodium
Roast Turkey with Fresh Thyme Rub and Maple Glaze From Betty Crocker Best 100 by Betty Crocker ($25, Mariner Books, 2021)
1 whole turkey (12 lb), thawed if frozen
2 Tbsp butter, divided
3 Tbsp chopped fresh thyme leaves
1 tsp salt
K tsp ground allspice
K tsp pepper
1 Tbsp olive oil
2 Tbsp real maple or maple-flavored syrup
14 N O V E M B E R
4 hrs, 20 min prep time
serves 12
1. Heat oven to 325°. Discard turkey’s giblets and
Sweet Potato and Leek Soup with Apples
neck or reserve for another use. Rinse turkey inside and out with cold water; pat dry with paper towels.
2. Fold wings across back of turkey so tips are touching. If turkey doesn’t have an ovenproof plastic leg band holding legs together, tuck legs under band of skin at tail (if present) or tie legs together with kitchen string, and then tie to tail if desired. Place turkey breast-side up on a rack in a large roasting pan. Melt 1 tablespoon of the butter; brush over turkey. 3. In a small bowl, mix thyme, salt, allspice, pepper, and oil. Rub mixture over turkey. Insert ovenproof meat thermometer into turkey so tip is in thickest part of inside thigh and does not touch bone. 4. Roast uncovered 3 hours to 3 hours 45 minutes. After roasting about 2 hours, cut plastic band, skin, or string holding legs, to allow inside of thighs to cook thoroughly and evenly. Place a tent of foil loosely over turkey to prevent excessive browning.
5. Melt remaining 1 tablespoon butter; mix with
From the Taste for Life test kitchen
2 Tbsp olive oil
2 leeks, white parts only, sliced and rinsed well
1 small yellow onion, diced
4 apples, divided
90 min prep time serves 8
¼ c maple syrup
2 Tbsp apple cider vinegar
3 lbs sweet potatoes, peeled and chopped
1K qt low-sodium vegetable stock
1 c your favorite milk (dairy or non-dairy)
syrup. Brush half of mixture over turkey about 20 minutes before completely cooked. Brush again about 10 minutes before completely cooked.
Salt and freshly ground black pepper
K c half-and-half
6. Turkey is done when thermometer reads
¼ c pumpkin seeds
165° and legs move easily when lifted or twisted. Remove turkey from pan to a warm platter (reserve pan drippings for gravy, if desired); cover with foil to keep warm. Let stand 15 minutes for easiest carving.
Kitchen Note: This recipe is a Betty Crocker favorite because it has both a flavorful rub and a complementary glaze. Doubly delicious! For optimal food safety and even doneness, the USDA recommends cooking stuffing separately. Cooking home-stuffed poultry or game birds is riskier than cooking those that are not stuffed. However, if you choose to stuff poultry or game birds, it’s necessary to use an accurate food thermometer to make sure the center of the stuffing has reached a safe minimum temperature of 165°. Even if the poultry or game bird itself has reached the safe minimum internal temperature of 165°, the stuffing may not have reached the same temperature. Bacteria can survive in stuffing that has not reached 165°, possibly resulting in food-borne illness. Do not stuff poultry or game birds that will be grilled, smoked, fried, or microwaved, because they will never get hot enough in the center to be safe. Per serving: 415 Calories, 57 g Protein, 3 g Carbohydrates, 0 g Fiber, 18 g Total fat (5 g sat), 491 mg Sodium, HHHHH Vitamin B3 (niacin), B6, B12, Phosphorus, HHHH Vitamin B2 (riboflavin), Zinc, H Vitamin B1 (thiamine), Iron, Magnesium, Potassium
1. Heat oil in a large soup pot over medium heat. Add leeks and onion and sauté for 10 minutes, until they soften, stirring occasionally. Chop (they don’t need to be peeled) 2 of the apples and add to pot. Add maple syrup and vinegar. Cook for 5 minutes. 2. Add sweet potatoes and stock. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes. 3. Add milk and simmer, uncovered, for 10 minutes. Purée in a high-speed blender or in a food processor. Season to taste with salt and pepper. 4. Thinly slice remaining 2 apples. Garnish each serving with apple slices, a drizzle of half-and-half, and pumpkin seeds. Per serving: 327 Calories, 6 g Protein, 61 g Carbohydrates, 8 g Fiber, 8 g Total fat (2 g sat), 293 mg Sodium, HHHHH Vitamin A, HHH Vitamin B6, HH Vitamin B2 (riboflavin), Magnesium, Phosphorus, H Vitamin B1 (thiamine), C, E, K, Calcium, Folate, Iron, Potassium, Zinc
2021
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BY SALLY KARLOVITZ, CN
3 keys to fight
indigestion Family gatherings, seasonal events and holiday parties all have something in common . . . food! For the millions of Americans who struggle with digestive disorders, enjoying a big holiday family meal or lots of little hors d’oeuvres can become uncomfortable. Problems associated with poor digestion and the digestive tract include indigestion, heartburn, nausea, gas, bloating, and constipation. Natural remedies can offer tremendous relief, and work to address the underlying issues of digestion and gut support. Here are 3 key ways to support digestion and fight indigestion naturally. 1. Take an all-purpose digestive enzyme. Our bodies produce enzymes that break down fats, carbohydrates, and protein. As we age, these enzyme levels decline, leading to more digestive problems like excess gas and indigestion. Enzyme supplements can help by adding to the enzymes being produced in the body, supporting and improving digestion, and reducing heartburn and bloating.
2. Try this stomach soother. Ginger is a popular digestive tonic, known for its benefits in improving digestion and alleviating nausea of all kinds. Ginger has also been studied for its ability to reduce gas and reduce inflammation in the digestive tract. Ginger tea, real ginger ale, ginger candies, and ginger capsules are all ways to get the benefits of ginger. 3. Use probiotics. Probiotics are the friendly bacteria that live in the intestinal tract in every person. They are essential for the breakdown and assimilation of nutrients in the gut area. They are also important for immune health, helping to protect the body against bad bacteria and excess yeast. They help keep a balance in the intestinal tract. ●
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10 billion CFU probiotic + prebiotic inulin. Shelf stable – no refrigeration required.
IntegriHerb™ Ginger Root
May help control inflammatory response in the body.* Premium quality full-spectrum whole herb capsules.
2021
9/28/21 11:15 AM
BY MARY ANN O’DELL, MS, RDN
stocking the winter
medicine cabinet It’s a fact. Stress, poor diet, and more time indoors can all contribute to a higher risk of getting sick this winter! So now, while you are well, is the time to prepare ahead and stock your natural medicine cabinet. As with all infections, the best way to avoid them is to wash your hands, get adequate rest, and maintain your immune system. This doesn’t change even if you do get sick. But you want to have supplies on hand that work to fight and nurture ...boost your immune system while giving your body some rest and comfort. One critical part of fighting and recovering from illness is to stay hydrated. Preventing dehydration is key during illness to help you recover better, both for children and adults. Encourage pure water, coconut water, and hot herbal tea throughout the day. Add bone broth or miso broth for warmth and comfort. Keep taking those immune support formulas, like the vitamins C and D, and elderberry, to help your body fight infections. To soothe symptoms naturally, look for formulas designed to ease common symptoms of colds and flu without side effects.
Herbs particularly helpful in easing symptoms include: • Wild Cherry Bark can help ease cough due to its expectorant and antispasmodic action. •M ullein has antiviral properties and can help reduce inflammation in the respiratory tract. •G oldenseal is rich in compounds that have both antibacterial and anti-inflammatory properties, making it a popular herb for upper-respiratory infections. • Marshmallow root produces a gel-like substance that can coat and soothe the throat and respiratory tract. •G inger and Turmeric are both warm spices that have anti-inflammatory properties. Ginger can also help with tummy troubles. Keep herbal based throat lozenges, syrups, extracts, and teas on hand to help soothe any winter challenges naturally. ●
Nuun
WishGarden Herbs
Supports healthy hydration.*
Soothing and quieting herbal tonic.*
Immunity Blend Supercharges the immune system.* With a blend of electrolytes, vitamins, elderberry, ginger, turmeric, and echinacea.
Serious Cough
Soothes tired throats, calms coughs, and supports lung health.* With mullein, goldenseal, wild cherry bark, marshmallow root, and more.
Natrol
Sleep+ Immune Health Gummies Supports a healthy immune system and helps you get revitalizing sleep.* A blend of melatonin plus elderberry, vitamin C, and zinc. Available for Kids or Adults. N O V E M B E R 2 0 2 1 17
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9/28/21 11:11 AM
BY KELLI ANN WILSON
an ounce of
prevention Type 2 diabetes is on the rise, but you can reduce your risk The numbers don’t lie: According to the Centers for Disease Control and Prevention (CDC), about 34 million of us—about one in 10—currently have diabetes, while another 88 million have its precursor, prediabetes. Type 2 diabetes, characterized by high blood sugar, can lead to other serious health problems. The good news? Type 2 diabetes is preventable by making key lifestyle changes such as losing just a little bit of weight and committing to living a more active lifestyle.
Know your risk Knowing your risk for Type 2 diabetes is important because early detection—at the prediabetes level—can help to prevent full-blown disease. While prediabetes may not have clear symptoms, there are risk factors that may lead to its development including being overweight, being 45 years or older, having a close family member with Type 2 diabetes, being physically active less than three times per week, and having had a diagnosis of gestational diabetes or polycystic ovary syndrome. If you have any of these risk factors, schedule a simple blood test to find out where you stand.
Supportive supplements In addition to a healthy diet and regular exercise, some supplements have been shown to support healthy blood sugar levels. Always consult your
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healthcare provider before taking any new supplements. Chromium: Low levels of chromium have been linked to elevated blood sugar levels. If you are deficient in chromium (which is rare), you may want to consider supplementing. Zinc: Supplementation with zinc may help to reduce blood glucose and insulin resistance. It also appears to reduce disease progression from prediabetes to diabetes. Vitamin D: Long-term studies have shown that those with higher blood levels of vitamin D, including those with prediabetes, appear to be at a lower risk of developing diabetes. Alpha-lipoic acid: Preliminary research has shown that alpha-lipoic acid may help to improve insulin sensitivity in those with prediabetes. Cinnamon: Multiple studies indicate that cinnamon has a positive effect on fasting blood glucose levels. Both cinnamon and cinnamon extract appear to be effective. SELECTED SOURCES “Influence of cinnamon on glycemic control in individuals with prediabetes . . .” by G.R. Romeo et al., Journal of the Endocrine Society, 7/13/20 • “Metabolic effects of a-lipoic acid supplementation in pre-diabetics . . .” by L.E. Gosselin et al., Food & Function, 9/1/19 • “Prediabetes—Your chance to prevent Type 2 diabetes,” 6/11/20; “Prevent Type 2 diabetes,” 7/15/21; “Type 2 diabetes,” 8/10/21, Centers for Disease Control and Prevention, www.CDC.gov • “Vitamin D supplementation for prevention of Type 2 diabetes mellitus . . .” by A.G. Pittas et al., Journal of Endocrinology & Metabolism, 12/20 • “Vitamins & diabetes,” American Diabetes Association, www.ADA.org, 2021 • “Zinc supplementation improves glycemic control for diabetes prevention and management . . .” by X. Wang et al., American Journal of Clinical Nutrition, 7/1/19
2021
10/5/21 2:18 PM
Ezekiel 4:9 Low-Sodium Bread
IS NOW BLUE!
M COLOR LOW-SODIU PREVIOUS
“ Take also unto thee Wheat Lentils and Millet and in one vessel and
and Barley and Beans and Spelt and put them make bread of it...” – Ezekiel 4:9
LOW-SODIUM VEGGIE LENTIL MEATLOAF MUFFINS Serves 4-6 INGREDIENTS: For the Muffins: 2 slices Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread 2 cups cooked green lentils ½ cup carrot, diced ½ cup celery, diced 1 cup onion, diced 1 large bell pepper, diced 1 egg/liquid egg substitute 4 Tbs no-salt-added ketchup 1 Tbs Dijon mustard 1 tsp olive oil 1 tsp paprika 1 tsp garlic powder 1 tsp salt-free Italian seasoning 1 tsp black pepper
INSTRUCTIONS: For the Glaze: 3 Tbs no-salt-added ketchup 1 Tbs Dijon mustard 1 Tbs maple syrup
For the Low-Sodium Breadcrumbs: Preheat oven to 350°F. Take 3-4 pieces of Ezekiel 4:9 Low-Sodium Sprouted Whole Grain Bread and rip it into large pieces. Place on a baking sheet and toast until crisp. Transfer to a food processor and pulse until fine breadcrumbs are formed. Set aside. For the Muffins: In a sauté pan, add a tablespoon of olive oil and cook the onion until caramelized. Add celery, carrot, and bell pepper, and sauté until softened. Set aside until cooled. In a large bowl, mix the breadcrumbs, half of the ketchup, half of the Dijon mustard, egg or egg substitute, sauteed veggies, and cooked lentils until everything is well combined. If the mixture needs a bit of moisture, add low sodium vegetable broth in small amounts. If the mixture looks too wet, add more breadcrumbs. In a smaller bowl, mix ketchup, Dijon mustard, and maple syrup. This will be the top glaze added halfway through baking. Grease a muffin tin. Divide mixture among 12 cups. Bake until mixture is almost set, about 15 minutes. Remove from oven, dollop the tops with the ketchup mixture and then bake an additional 10 minutes.
Optional: 1-2 Tbs low-sodium vegetable broth
FOOD FOR LIFE BAKING COMPANY, INC. 2991 Doherty Street | Corona, CA 92879-5811 | 800-797-5090 | 951-279-5090 | info@foodforlife.com | foodforlife.com Connect with us online:
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FoodforLifeBaking
Food_For_Life
10/5/21 8:43 AM
[ in focus ] B Y T A S T E F O R L I F E S T A F F
move to lift your mood! exercise is linked to better mental health
A new study caught our eye a couple of months ago. Taking part in yoga classes—in person or online—was shown to be an effective remedy for treating work-related stress. That research added to the growing pool of studies demonstrating that regular exercise helps relieve depression, ease anxiety, alleviate fatigue, and improve quality of life.
Exercise v. medication In a review of more than a dozen studies, exercise was shown to have a moderate to large antidepressant effect. In one of those studies, a group of adults with major depressive disorder either took the prescription drug Zoloft, or did a course of aerobic exercise, or used both therapies for four months. At the end of the study, all groups saw significant improvement, and those who only exercised had fewer relapses than the medication group after 10 months. In other studies, walking 20 to 40 minutes three times a week for six weeks eased overall depressive symptoms in men and women better than attending a social support group. Improvements in mood were seen in people with major depression after just 10 days of aerobic exercise. 20 N O V E M B E R
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Be consistent Keep your exercise routine up to maintain those benefits: One study found that stopping exercise induced depressive symptoms, particularly for women. Exercise not only lifts people bogged down by depression but also calms those with anxiety. While vigorous, aerobic, and high-intensity exercise can help here too, also consider calming practices that incorporate mind-body balance such as yoga, t’ai chi, and exercising outdoors. ● SELECTED SOURCES “Chronic heart failure and depression” by C. Herrmann-Lingen, Internist (Berl), 3/20/18 • “Effect of exercise versus cognitive behavioural therapy or no intervention on anxiety, depression, fitness, and quality of life . . .” by L. Morris et al., Addiction Science & Clinical Practice, 1/16/18 • “Effect of tai chi versus aerobic exercise for fibromyalgia . . .” by C. Wang et al., British Medical Journal, 3/21/18 • “Exercise interventions on healthrelated quality of life for people with cancer during active treatment” by S.I. Mishra et al., Clinical Otolaryngology, 10/12 • “Physical exercise intervention in depressive disorders . . .” by T. Josefsson et al., Scandinavian Journal of Medicine & Science in Sports, 2014 • “Therapeutic effects of aerobic and resistance exercises for cancer survivors . . .” by J.T Fuller et al., British Journal of Sports Medicine, 3/16/18 • “Yoga helps reduce work-related stress,” www.Eurekalert.org, 7/8/21
2021
9/23/21 8:25 AM
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[ quick tips ] B Y L I S A F A B I A N
DIY essential oil perfume
blend a signature scent
The power of fragrance has long been known to affect one’s mood and to create atmosphere in a space. The most concentrated form of herbal energy, essential oils have held an important role in creating perfumes. We’ll show you how to create your own signature scent. Custom-blended fragrances also make great gifts for the upcoming holiday season.
Craft your own scents Conventional perfumes contain chemicals like parabens and phthalates. Creating a fragrance from essential oils lets you avoid these substances. While master perfumers may blend more than 100 aromatic compounds when developing a conventional fragrance, making your own natural version need not be so complicated. • Start by deciding whether you’d like a one-note perfume made with one essential oil, or a many-note fragrance crafted from several oils. • Stick to oils from just one or two fragrance families to avoid scent overload. Some essential oils are strong smelling. A potent oil can dominate a delicate oil’s scent. • When making perfume, always dilute essential oils with a carrier oil in a small glass cup or bowl. Consider grape seed, jojoba, or borage oil. Do not use mineral oil.
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Meet the fragrance families As for which oils to use, consider the scents most intriguing to you. Do you like ones that are floral? Citrusy? Woody? Spicy? Remember: A number of essential oils are delightful all on their own. You may find oils like jasmine, lavender, chamomile, rose otto, vanilla, or ylang-ylang need not be combined with anything else. When making blends, consider the following essential oils grouped together into their own fragrance families. • Citrus: Bergamot, grapefruit, lemon, lemongrass, lime, and orange • Floral: Geranium, lavender, rose, violet, and ylang-ylang • Spicy: Cardamom, cinnamon, clove, ginger, and vanilla • Woody: Frankincense, myrrh, patchouli, pine, and sandalwood SELECTED SOURCES Essential Oils edited by Claire Cross ($19.95, Dorling Kindersley, 2016) • Essential Oils & Aromatherapy Workbook by Marcel Lavabre ($19.99, Healing Arts Press, 2020) • Essential Oils for the Whole Body by Heather Dawn Godfrey ($24.99, Healing Arts Press, 2019)
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10/5/21 11:08 AM
More blending tips Once you’ve decided on the essential oils, start with a simple perfume blend of just two to three. This amount makes it easier to determine if the scent will be appealing to you. When you gain confidence, you can add more oils—up to seven per blend. Follow this easy formula for blending essential oils with carrier oil in a small glass cup or bowl: 2 drops essential oil with 2 teaspoons carrier oil. This amount is good for experimenting with, as it doesn’t require large amounts of ingredients. When you’re satisfied with the formula, make a larger batch by combining 6 drops essential oil with 2 tablespoons carrier oil.
• Don’t add the essential oils all at once. Add them drop-by-drop to monitor the direction the scent is heading. If it becomes unappealing, discard the formula and begin again. • Transfer the final blend to a sterilized, dark-colored glass bottle. Label the bottle with the date the perfume was made. • You can also purchase amber-colored glass rollerball bottles online. This type of applicator makes it easy to apply perfume behind the ears, on both sides of the neck, and along the collarbone. • Always do a patch test before using your newly created scent. Apply a small amount to the inside of your elbow. Wait 24 hours. If any redness or irritation occurs in the area, do not use the perfume. N O V E M B E R 2 0 2 1 23
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10/5/21 11:08 AM
BY MARY ANN O’DELL, MS, RDN
are you missing
magnesium? Magnesium has become somewhat of a superstar in the nutrient world. This mineral is involved in over 300 biochemical reactions in the body, so its role is nothing less than essential. Here are just a few of the functions of magnesium in the body: Blood Sugar Control. Magnesium is involved in blood glucose control in the body. A recent study found that magnesium intake was low in non-diabetics with metabolic syndrome, and researchers suggested that increasing magnesium intake may protect against insulin resistance. A separate study found that people with the highest intake of magnesium were half as likely to develop Type 2 diabetes compared with those who had the lowest intake. Bone Health. Magnesium is most commonly associated with calcium. Magnesium is essential for proper calcium absorption by bones, and 40 percent of the body’s magnesium content is in bones. Heart Health. Magnesium is important for maintaining healthy blood pressure and preventing blood clots and stroke. A review of research suggested that higher intakes of magnesium may cut heart disease risk. Intestinal Regularity. One reason many people like to take magnesium citrate is that it helps them stay regular. Magnesium citrate works in the intestines causing water to be released into the stool, which helps alleviate constipation. This is a gentler approach than using harsh laxative ingredients.
Trace Minerals
TMskincare Pure Magnesium Oil Soothe, beautify, and improve the look and feel of skin.* Supplies 200 mg elemental magnesium per 10 sprays. Contains magnesium chloride, one of the best forms of topical magnesium known for its rapid absorption rate into skin.*
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Muscle Relaxation. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium levels can help support relaxation and rest. Taking magnesium in the evening can help relax the body and may improve sleep. Another option is to use magnesium oil topically. Magnesium oil may not only help raise magnesium levels in the body, but it may also be able to target areas of muscle pain, cramping, or tightness. Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains. While readily available in foods, studies have found that many Americans are not consistently getting enough magnesium in their diets. This is compounded by the fact that numerous medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. Supplementing magnesium offers one way to ensure magnesium status is maintained. Magnesium is available in tablet, capsule, liquid, or powder form. If using a supplement, be sure to look for chelated versions of magnesium, such as magnesium citrate or magnesium glycinate. ●
Paragon Plus™
Magnesium Citrate/Chelate Provides essential mineral magnesium.* Supports nervous system, bone, and cardiovascular health.* Supports energy production.* 200 mg per serving.
2021
9/28/21 11:13 AM
Stanton Orchards
Montmorency Tart Cherry Concentrate Provides vitamins, minerals, and antioxidants.* Supplies melatonin which can help improve sleep.* Can relieve pain and inflammation with anthocyanins that reduce levels of uric acid.*
Brothers Gerard Baking Co.
Southern Style Biscuits
Honoring the taste, flavor, and texture of Southern cooking. Dozens of delicately folded layers hold the secret to these buttery biscuits’ tender taste. Flaky biscuits from freezer to table in minutes.
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10/4/21 1:41 PM
[ let’s get cooking ] B Y L I S A F A B I A N
sweet! sugar substitutes
The holiday season presents us with tempting treats and desserts that can be hard to resist. The problem with traditionally sweetened desserts is they’re loaded with sugar, which is addictive. The more you eat, the more you want. Sugar is also high in calories and inflammatory to the body. Excessive consumption is linked to chronic inflammation, autoimmune conditions, energy depletion, skin issues, and heart disease. Sugar contributes to an increased body fat percentage and is also linked to an increased risk of diabetes. If you’re looking to help prevent certain conditions associated with high sugar intake, using natural sweeteners in small amounts can be a healthier alternative.
The Options Sugar alternatives can be natural or artificial. Artificial sweeteners are fake sugar substitutes, which may come from naturally occurring items like herbs or even sugar itself. Natural sweeteners can be healthier, but keep in mind that moderation is key. Even natural substitutions can raise your blood sugar, depending on their glycemic indexes and fructose contents. Limit sugar consumption of any kind. Try flavoring and sweetening food with sprinkles of cinnamon and dashes of vanilla extract. If you have a craving for something sweet, the following alternatives can be healthier options for sweetening baked goods, beverages, and more. For best results, look for recipes that specifically call for a certain sweetener. 26 N O V E M B E R
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• Agave syrup. Extracted from the agave plant, this option must be filtered and transformed into glucose. So, although it’s technically a natural sweetener, agave syrup is still quite highly processed. A popular addition to drinks, teas, and coffees, agave is very sweet. Since agave nectar is 84 percent fructose, it may increase hunger pangs. • Coconut sugar. A plant-based and vegan alternative, this sweetener is made from the sap from the flowers of the coconut palm. Healthier than conventional sugar, coconut sugar contains small amounts of iron, zinc, and inulin, a fiber that can help prevent blood sugar spikes. Coconut sugar adds both texture and color to baked goods, and it does not taste too much like coconuts. Use it as a sugar replacement in your favorite recipes. To help it dissolve as easily as granulated sugar, grind coconut sugar into a fine powder with a spice grinder before baking with it. • Date sugar. Made by pulverizing dried dates into a powder, this sweetener retains a lot of its nutrients. Its drawback is that it absorbs a lot of liquid, so it won’t dissolve or melt as well as other dry sugars. If you use date sugar in baked goods, be sure to adjust the liquid or the items will be dense and dry. Better yet, find recipes that have been created specifically with date sugar in mind.
2021
10/6/21 9:33 AM
• Honey. Popular with humanity (and bears!) for thousands of years, honey is the ultimate natural sweetener. This viscous liquid is made when bees feed off flower nectar. Traditional honey is mechanically filtered and strained to remove debris and wax. There’s also raw honey, which retains a lot of its pollen and is only lightly filtered. Trace amounts of antioxidants, minerals, and vitamins are present in honey. It’s high in calories, but it’s a popular sugar substitute in beverages, marinades, and dressings. Top pancakes, toast, and yogurt with honey. Use in custards and curds. Both traditional and raw honey can vary greatly in flavor depending on the bees’ diets. • Maple syrup. This sweet, sticky substance is made by boiling down the sap from maple trees. It takes 40 gallons of sap to produce one gallon of maple syrup! Depending on processing, different grades are created. Pure maple syrup offers some amounts of antioxidants, vitamins, and minerals. Top breakfast foods with this flavorful ingredient. Maple syrup makes a great substitute for caramel. • Monk fruit sweetener. Derived from the Southeast Asian monk fruit, this product gets its sweet flavor from antioxidants known as mogrosides. Look for it in the sweetener aisles
and in products such as canned fruit, chocolate, and juice. Monk fruit sweetener is calorie free and is approximately 100 times sweeter than conventional sugar, so a little goes a long way. Look for unadulterated versions. • Stevia. In liquid or granulated form, this sugar alternative comes from the stevia plant. Stevia is about 350 times sweeter than sugar, so not much is needed. It contains no fructose and has a glycemic index of zero. If the taste of stevia is too strong for you, try the liquid version. Stevia works well in coffee, smoothies, and other beverages. • Xylitol. A naturally occurring sugar alcohol, xylitol can’t be digested by the body so it does not add calories toward the diet. It can be used in baking, and it’s also commonly found in sugar-free gum, mints, and candy. Keep in mind that consuming xylitol may cause gas, bloating, and GI distress for some individuals. ● SELECTED SOURCES “Healthiest sugar substitutes” by Just Vegan Today, https://JustVeganToday.com, 6/28/21 • Naturally Sweet by America’s Test Kitchen ($26.95, America’s Test Kitchen, 2016) • “Sugar substitutes: Helpful or harmful?” www.NutritionLetter.Tufts.edu, 8/9/19 • “Your comprehensive guide to sugar substitutes, according to nutritionists” by Nikhita Mahtani, www.WomensHealthMag.com, 5/17/21
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[ healthy strategies ] B Y J A N E E K L U N D
Get personalized
nutrition A registered dietitian can help you find the eating plan that’s right for you Want to feel better through eating better? Talk to a pro. That means a registered dietitian (RD), sometimes called a registered dietitian nutritionist (RDN). Sure, the multitude of popular diet programs—from keto to vegan to intermittent fasting—have plenty to offer. But what they can’t provide is a nutrition plan that works for you because it was designed specifically for you.
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2021
9/29/21 9:10 AM
Understanding credentials Be sure to look for the initials RD or RDN: They indicate a nutritionist who has undergone rigorous education and training. That includes a bachelor’s degree, a post-college internship program that’s typically six- to 12-months long, a passing score on a national exam, and regular continuing education courses. Registered dietitians work in a variety of settings: hospitals and nursing homes, school cafeterias, nutrition-related industries, community public health settings, research labs, and more. Those who work with individuals may be on the staff of a healthcare center or in private practice. How do you find an RD to work with? You may get a referral, but you can also visit www.EatRight.org, the website of the Academy of Nutrition and Dietetics, which has a Find an Expert tool.
How the process works To find out how registered dietitians work to create a nutritional plan for their clients, we checked in with Ruth Clark, RD, MPH, who has a private practice in Peterborough, NH (https://RuthClarkRD.com), and is author of Cool the Fire: Curb Inflammation and Balance Hormones. Question: Who should seek out a registered dietitian? Ruth Clark: Anybody who wants to change their habits around food. Registered dietitians are incredibly well trained to help people from the standpoint of customizing and individualizing a plan for them. There’s a lot of confusion today in the marketplace around nutrition. Everybody wants you to follow their program. That can lead people to push themselves into a diet that will eventually fail. Better to work with somebody who encourages you to go within and figure out the path that works best for you. Question: What should people expect from their initial appointment? RC: A first meeting will start with a nutritional assessment and lifestyle evaluation. Some people have
never tried to improve their diets and other people are trying really hard but not seeing the results they want. I take a holistic approach, so I’m not just looking at what are they eating. I want to know, How are they sleeping? How much stress are they under? What kind of exercise are they doing? Are their hormones in balance? It’s all connected. Question: What’s the first step in designing a plan? RC: I work with a lot of midlife and older women so I like to start with a two-week cleanse or elimination diet. That involves looking at their eating style, their hormone balance, any symptoms related to inflammation. That can help me pinpoint foods that they may be sensitive to and remove them from their diet. It can make a profound improvement in the way they feel and give them energy to implement changes, like having a plan for meals and for regular shopping. If you don’t do that, you’re going to end up having pizza and Chinese food for dinner. Many of my clients are struggling to lose weight, so another step is an exercise program. That can start with a small amount of walking with a goal of walking for 30 to 45 minutes five days a week. Question: How long and how frequently do you work with someone? RC: The usual is six months, but sometimes it can be as long as a year. We decide the frequency as we go along; it depends on what works best for the client. Question: What’s gratifying to you about your work? RC: A huge part of my conversation with people is, let’s talk about what really nourishes and nurtures you. It’s not food. It’s a matter of getting them in touch with the things they do that they love, so the next time they crave food they could do those other things instead. In a way they have to become different people, not just change what they’re eating. It’s like a big puzzle to figure out. What’s really going to work for this person? It’s different for everybody. ● SELECTED SOURCES “Every registered dietitian is a nutritionist, but not every nutritionist is a registered dietitian”; “Find a registered dietitian nutritionist”; “What is a registered dietitian nutritionist?” www.EatRight. org • Personal communication: Ruth Clark, 2020
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9/29/21 9:10 AM
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10/4/21 1:17 PM
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Apple Cider Vinegar Gummies Supports energy metabolism.* Supplies 1000 mg apple cider vinegar plus vitamin B12. Great tasting raspberry pomegranate pectin gummies.
*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to
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