Healthy Edge Magazine NOV2022 Akin's

intro to

spices

Natural ways to fight indigestion

Strategies to support respiratory health

Ease the symptoms of gout

vitamin D

What is it?

Vitamin D is the catch-all term for a collection of nutrients, the most common of which are vitamins D2 (ergocalciferol) and D3 (cholecalciferol). Although the body metabolizes both D2 and D3 into calcifediol, most studies show that D3 is more effective at raising blood levels of this compound. Vitamin D3 has been shown to help treat or prevent many health conditions and diseases including certain cancers, diabetes, immune system disorders, and osteoarthritis.

How do you get it?

Vitamin D3 is produced naturally by the body when exposed to sunlight, but many people receive insufficient sun exposure for a variety of reasons including living in areas with high pollution or tall buildings that block sunlight, spending a lot of time indoors, and using sunscreen. Vitamin D3 is also available from some food sources derived from animals including butter, egg yolks, fatty fish and fish oil, and liver.

How much do you need?

If sunlight and food sources do not provide sufficient amounts of D3, supplementation is necessary. A minimum daily intake of 400 International Units (IU) of D3 is needed to avoid serious health problems, but many experts feel this dose is too low to mitigate disease risk. Instead, some physicians and researchers suggest 1,000 to 2,000 IU of vitamin D3 daily for most adults. ●

SELECTED SOURCES “3 surprising benefits of vitamin D,” 11/13/17; “Vitamin D2 vs. D3: What’s the difference?” by Atli Arnarson, 3/4/18, www.Healthline.com • “Vitamin D & heart disease,” www.ClevelandClinic.org • “Vitamin D and the heart” by Erin Michos, Johns Hopkins Medicine, www.HopkinsMedicine.org

Preliminary research suggests that supplementation with vitamin D may reduce the risk of developing heart disease.

November’s Blessings

Getting to the eleventh month means we’ve made it through a hot summer, hurricane season, and the family upheavals of going back to school. Now we can pause for a minute and take a deep breath before jumping into the holidays.

This is a great time to focus on health, beginning with the lungs. Life depends on oxygen, critical to so many processes in the body. Natural supports for the lungs include a healthy diet low in fat and sugar; capacity-building exercise; and nutrients and herbs that reduce inflammation and fight bacteria and viruses (page 17).

Joint pain slows many people down. For some of them, gout is the culprit. This form of arthritis, caused by too much uric acid in the blood, deposits painful crystals in the joints. Diet, antioxidants, natural inflammation support, and drinking lots of water make up “A Natural Approach to Fight Gout” (page 24).

Next, as the prospect of feasting nears, think about the overworked digestive tract. Certified nutritionist Sally Karlovitz presents advice in “4 Steps to Fight Indigestion” on page 16.

This issue also brings information on vitamin D (page 2); immunity-supporting vitamins (page 22); and, on page 20, strategies for coping with what can be the most difficult result of winter’s dark days, seasonal affective disorder (SAD). On a lighter note, fight the drying effects of winter with ways to keep hair healthy (page 28).

As the holidays draw near, we have an introduction to using herbs and spices (page 26) and tips to ensure enough protein in a vegan diet (page 18). Our food feature is, of course, packed with recipes for a Thanksgiving feast (page 12).

Wishing you and yours a happy, healthy start to the holiday season—

Mary Ann O’Dell, MS, RDN

Contributing Writers

Mary Ann O’Dell MS, RDN Sally Karlovitz CN

Chief Content Officer and Strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor

Kelli Ann Wilson

Art Director Michelle Knapp

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

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a note on recipes

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

Excellent source, ★★ Good source, ★ Fair source

Disclaimer

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Zesty Gluten-Free Carrot Cake

From In Praise of Veg by Alice Zaslavsky ($35, Appetite, 2022)

2 carrots, peeled

1 thumb-sized piece of fresh ginger, peeled

5½ oz walnuts, roughly chopped

7 oz dark brown sugar

½ c olive oil

4 eggs

1 tsp natural vanilla extract

1 tsp ground cumin

½ tsp ground cinnamon

2 c all-purpose gluten-free flour

Pinch of salt

1½ Tbsp baking powder

1 tsp baking soda

Cream Cheese Icing

1 lb, 2 oz cream cheese, softened

4 oz unsalted butter, softened

1¼ c confectioners’ sugar, sifted Grated zest of 1 orange, plus extra to garnish

1. Preheat oven to 400˚. Line base and sides of a 5x9½-inch loaf pan with parchment paper.

2. Coarsely grate carrots, ginger, and walnuts using a food processor or a box grater. (If using a box grater, rough chop nuts with a knife.) Set mixture aside.

3. In a bowl, mix together sugar and oil until you have a thick, brown paste.

4. Whisk in eggs, one at a time, making sure each is incorporated before adding another. Add carrot mixture, vanilla, cumin, and cinnamon. Stir to combine using a spatula.

5. Sift in flour, salt, baking powder, and baking soda. Stir until there are no lumpy bits. Pour into loaf pan and bake for 45 to 50 minutes, or until a skewer inserted in middle comes out clean.

6. Place loaf pan on a wire cooling rack and let cake cool in pan.

7. For icing, beat cream cheese, butter, confectioners’ sugar, and orange zest in a food processor or an electric stand mixer until very smooth.

8. Spread icing thickly over top of cooled cake. Grate over some extra orange zest before serving.

Kitchen Note: If you’d prefer to stick to regular all-purpose flour, go right ahead although the cake will no longer be gluten free. You can ditch the cream cheese icing and instead simply sift some confectioners’ sugar over the cake.

Per serving: 591 Calories, 9 g Protein, 50 g Carbohydrates, 31 g Total sugars (28 g Added sugars), 3 g Fiber, 42 g Total fat (16 g sat), 431 mg Sodium, ★★★★ Phosphorus, ★★★ Vitamin A, ★★ Calcium, ★ Vitamin B2 (riboflavin), B6, B12, E, Iron

study: breakfast matters for kids, teens

A new study from Spain found that children and teens who eat a healthy breakfast at home have better psychosocial health. Published in Frontiers in Nutrition, the research took earlier studies highlighting the importance of breakfast for young people a step further by looking at where and what children and teens eat.

Using survey data from the 2017 Spanish National Health survey, the researchers analyzed young people’s breakfast habits along with psychosocial health—self esteem, mood, anxiety, and related characteristics. Responses from 3,772 Spanish young people ages 4 to 14 were included, with questionnaires filled out by their parents.

The results indicated that eating breakfast away from home was only slightly more beneficial than skipping breakfast—possibly because home-prepared meals are more nutritious than those obtained elsewhere, the authors suggested.

Foods associated with fewer behavioral problems were coffee, milk, tea, chocolate, cocoa, yogurt, bread,

toast, cereal, and pastries. Interestingly, those linked with higher risks of behavioral issues included eggs, cheese, and ham.

Non-nutritional factors, such as family support provided during breakfast at home, may also contribute to mental and behavioral health of young people, the researchers said.

“Our findings reinforce the need to promote not only breakfast as part of a healthy lifestyle routine, but also that it should be eaten at home,” said lead author José Francisco López-Gil. “Also, to prevent psychosocial health problems, a breakfast that includes dairy and/ or cereals, and minimizes certain animal foods high in saturated fat/cholesterol, could help to decrease psychosocial health problems in young people.”

SELECTED SOURCES “Breakfast and psychosocial behavioural problems in young population: the role of status, place, and habits” by J.F. López-Gil et al., Frontiers in Nutrition, 9/22 • “Skipping breakfast may increase chance of kids and teens developing psychosocial health problems,” news release, Frontiers in Nutrition, 8/23/22

leisure activities linked to lower death risk for older people

A new study from the National Cancer Institute found that participating in any of a number of regular leisuretime physical activities may lead to a lower risk of death for older adults.

Considering data from 272,550 people ages 59 to 82, the researchers compared seven types of recreational activities—running, bicycling, swimming, racquet sports, golf, walking, and other aerobic exercise—to determine whether they were associated with lower mortality.

They found that participants who complete the recommended amount of weekly exercise through any combination of these activities had a 13 percent lower risk of death from any cause, as compared to people who did not participate in these activities.

Undertaking the activities also led to a lower risk of dying from cardiovascular disease and cancer, with

racquet sports providing the greatest reduction in risk for cardiovascular deaths at 27 percent and running providing the greatest reduction for cancer deaths at 19 percent.

The Physical Activity Guidelines for Americans calls for 2.5 to five hours of moderate-intensity or 1.25 to 2.5 hours of vigorous-intensity aerobic activity a week.

The researchers noted that since many activities provide protection against mortality, older adults should take on activities that they enjoy, since they will be more likely to sustain them.

SELECTED SOURCES “Association of leisure time physical activity types and risks of all-cause, cardiovascular, and cancer mortality among older adults” by E.L. Watts et al., JAMA, 8/24/22 • “Many types of leisure time activities may lower risk of death for older adults,” news release, National Institutes of Health/National Cancer Institute, 8/24/22

Culina Plant Based Yogurt

This plant based yogurt is craft fermented for 18+ hours resulting in a delicious thick and tangy non-dairy yogurt. These clean, cane sugar free yogurts are coconut based, and with fruity, vanilla, and plain flavors, there is something for everyone!

MegaFood Digestive Health Water Enhancer

Liven up ordinary water with this blend of prebiotics and probiotics to support gut health.* Each portable stick pack supplies 2 billion probiotic organisms, plus kombucha powder, apple cider vinegar, green tea, and inulin from Jerusalem artichoke. Guava Passion Fruit Kombucha flavor.

LifeBotanica Detox Complete Day & Night

Feel a difference with this 21day total body cleansing and detoxification kit. Kit includes a daytime Kidney formula and a night-time Liver formula, plus access to download a 21-day detox diet program for maximum benefits. Formulated with clinically studied ingredients.

Alvita Organic Herbal Tea

Alvita continues promoting wellness in a traditional way with the re-introduction of their single herb teas. 100% organic botanical tea is now offered as individually wrapped dual-chamber tea bags that better preserve the integrity of the herbs and allow for a stronger brew. Just add boiling water, steep, and enjoy.

Beekeeper’s Naturals Propolis

Complete Gut Health

Support regularity and overall digestive balance with pre-, pro-, and postbiotics. This unique and effective blend of propolis, Bacillus probiotics, and CoreBiome butyrate postbiotic promotes a healthy gut microbiome, supports brain and immune function, and helps regulate the inflammation that naturally occurs in the gut.*

Wishgarden Herbs Rise & Shine Daily Energy Boost

Get an all-day metabolic boost from this daily energy tonic that nourishes the endocrine glands, nervous system, liver, and brain. It’s formulated with balancing herbal adaptogens maca and schisandra, plus a boost from yerba mate and gotu kola.

Himalaya

Hello Alert

Mind or Calm Mind

Hello Alert Mind can help give you a boost to help you stay focused.* Ashwagandha, bacopa, and L-theanine support energy, focus, and attention.* Hello Calm Mind is formulated to help you concentrate and be calm as you navigate through your day.* Bacopa, gotu kola, and L-theanine help support you to stay at ease and stay focused.*

Life Extension Quercetin & Vitamin C

Support immune health, cellular health, and more with this two-nutrient combination formula.* This blend supports a healthy immune response and helps fight oxidative stress.* Supplies 60 mg of vitamin C plus 250 mg of quercetin per serving.

Brittanie’s Thyme Skin Repair Accelerator

Take advantage of nature’s way of healing |with this purely botanical formula. It provides the perfect re-hydration for damaged, sunburned, or irritated skin. Packed with vitamin E and natural oils, it helps replenish and deeply nourish skin while also helping to reduce the appearance of wrinkles and scars.

Epsom-It Nerve Pain Relief

This unique, patent-pending, drug-free lotion of super-concentrated pure Epsom Salt (magnesium sulfate) is fortified with natural arnica, capsaicin, and aloe vera. It works fast to soothe the “pins and needles” discomfort associated with nerve pain. It also works on sore muscles! Gentle on skin, greaseless, and odorless.

Nutrex BioAstin TurmericAstin

Get healthy body and brain support with this ultimate combination of two powerful antioxidants, BioAstin Hawaiian astaxanthin, and organic turmeric root extract. This blend supports healthy inflammation response, as well as supporting cardiovascular and immune health.*

Dr. Mercola Grass Fed Beef Organ Complex

Traditional peoples, Native Americans, and early ancestral healers, believed that eating the organs of a healthy animal could strengthen and support the health of the corresponding organ in the individual.

Organ meats are some of the most nutritionally dense sources of valuable minerals and fat-soluble vitamins available today. This complex contains five key organs in a freeze-dried form — liver, heart, kidney, pancreas, and spleen — from freeroaming, healthy cows born and raised in New Zealand.

Blum Naturals Makeup Removing Cleansing Towelettes

These soft, biodegradable towelettes are infused with cucumber, aloe vera, and other botanicals to help remove eye and face make-up. They help keep your skin looking and feeling smooth, refreshed, and moisturized. Formulated for normal skin.

Probulin Total Care Mood Probiotic

With the interest in gut and mood health, Probulin introduces probiotics for the ultimate in mood support.* This unique formula contains 11 scientifically studied probiotic strains, including those from a blend of fermented fruits and vegetables. Probiotics are combined with prebiotics, postbiotics, and electrolytes, plus saffron extract and L-theanine to support healthy mood and stress levels.*

Enzymedica Magensium Mind

For sleep, daily stress, and cognition, add this magnesium formula. Made with ATA Mg, a lipophilic combination of magnesium and taurine, it has been proven to absorb 24% faster.* This magnesium formula can support enhanced cognition, calm stressful days, relieve tension, and support soothing slumber.*

Barlean’s

Seriously Delicious Omega-3 Algae Oil Ginger Peach Swirl

Taste the fruit, not the algae with this creamy fruity liquid. This supplement supplies sustainable, plant-based algae oil omega 3s, with 630 mg vegan EPA + DHA per serving. It’s made with a unique process that boosts absorption — so you get more of the omega 3s you’re after. Creamy, not oily, texture and delicious ginger peach flavor make it easy to take.

Ezekiel 4:9

Apple Cranberry Stuffing

EZEKIEL 4:9 SPROUTED WHOLE GRAIN BREAD (10 SLICES)

OLIVE OIL (4 TBSP)

ONION (1 CUP)

CELERY (1 CUP)

GREEN APPLE (1½ CUP)

DRIED CRANBERRIES (¾ CUP)

ROSEMARY (2 TSP)

THYME (1 TSP)

SAGE (2 TSP)

VEGETABLE BROTH (2 CUPS)

Cut 10 slices of Ezekiel 4:9 Sprouted Whole Grain Bread into crouton-sized pieces. Toast for 10 minutes at 400° Fahrenheit. Pour olive oil, onion, celery and green apple into a heated cast iron skillet. Sauté until soft.

Add toasted bread pieces into a large bowl. Combine with vegetable and apple mixture. Add dried cranberries, rosemary, thyme and sage. Mix well. Pour two cups of vegetable broth on top. Stir.

Transfer all ingredients into casserole dish. Bake at 325°F for 25 minutes. Enjoy!

VIEW RECIPE VIDEO AT https://www.foodforlife.com/recipes/ ezekiel-49-apple-cranberry-stuffing

foodforlife.com

Pears in Puff Pastry

From My Art of Entertaining: Recipes and Tips from Miss Maggie’s Kitchen by Héloϊse Brion ($27.95, Flammarion, 2022)

2 ripe but firm pears

1 tsp lemon juice

2 tsp brown sugar Ground cinnamon (optional)

1. Preheat oven to 375˚.

3 Tbsp jam (apricot, fig, or plum)

1 sheet puff pastry, preferably all-butter Granulated sugar (optional)

2. Wash pears and cut them in half lengthwise. Brush cut sides with a little lemon juice, and then sprinkle with the brown sugar and a little of the cinnamon, if you wish.

3. Line a baking sheet with parchment paper and place pears, cut side down, on it. Spoon a little jam onto rounded side of each pear.

4. Roll out puff pastry to a thickness of about ¼-inch and lay it over pear halves. Using a sharp knife, cut pastry around each pear half, so it is completely covered with a pastry shell. You can use the dough trimmings to cut out fun shapes, such as small branches and leaves to decorate the shells. Brush shapes with a little water and press them gently onto pastry shells to attach them.

5. Cut 2 small slits in each pastry shell to let steam escape. Sprinkle them with cinnamon and granulated sugar, if you wish. Bake 20 to 25 minutes, until pastry is golden brown.

6. Let cool for 1 to 2 minutes, and then carefully turn each pear half over. Serve warm or at room temperature.

Kitchen Note: The pears can be served with granola, chocolate chips, or a scoop of ice cream. You can also make this recipe using other fruits such as apples, peaches, or apricots.

Per serving: 130 Calories, 1 g Protein, 28 g Carbohydrates, 17 g Total sugars (8 g Added sugars), 3 g Fiber, 3 g Total fat (1 g sat), 23 mg Sodium, ★ Vitamin C

Carrot + Apple Soup with Sautéed Mushrooms

From Eatertainment: Recipes and Ideas for Effortless Entertaining by Sebastien Centner and Sheila Centner ($32, Appetite, 2022)

Soup

1½ lb carrots (heirloom, if possible)

3 large green apples 1 small yellow onion

2 garlic cloves ¼ c olive oil

½ tsp ground ginger 6 c low-sodium vegetable stock

2 thyme sprigs

Sea salt and black pepper Mushrooms

2 Tbsp olive oil, plus more for drizzling

2 (12 oz each) packages

sliced mixed mushrooms (cremini, oyster, etc.)

Sea salt

1. For the soup: preheat oven to 375˚. Line a baking sheet with parchment paper.

2. Peel and cut carrots, apples, and onion into approximately 2-inch pieces. Coarsely chop garlic.

3. Place carrots, apple, onion, and garlic on prepared baking sheet. Add oil and ginger and toss to coat. Bake until carrots and onions soften and begin to caramelize, about 20 minutes.

4. Bring stock and thyme to a boil in a large stockpot over medium-high heat. Once stock is boiling, remove thyme and add roasted vegetables. Reduce heat to medium-low and simmer, uncovered, until carrots are soft, about 10 minutes.

5. For the mushrooms: heat oil in a medium skillet set over medium-high heat. Add mushrooms and stir to coat in oil. Cook until mushrooms are dark and crispy, about 5 minutes, and then season to taste with salt.

6. To finish: remove soup from heat, let cool slightly, and then transfer to a blender and purée until smooth. Season to taste with salt and pepper. Serve with sautéed mushrooms over top along with a drizzle of oil.

Per serving: 191 Calories, 3 g Protein, 23 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 5 g Fiber, 11 g Total fat (1 g sat), 238 mg Sodium, ★★★★★ Vitamin A, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin B3 (niacin), B6, Phosphorus, ★ Vitamin B1 (thiamine), E, K, Iron, Potassium, Zinc

© BRUCE GIBSON

Feel Good Fall

Salad

From More Mandy’s: More Recipes We Love by Mandy Wolfe, Rebecca Wolfe, and Meredith Erickson ($30, Random House, 2022)

3 c mesclun greens

1 c arugula

¼ c cubed cooked beets

¼ c crumbled goat cheese

¼ c Fennel-Roasted Carrots (recipe follows)

¼ c diced pear

2 Tbsp Candied Pecans (recipe follows)

2 Tbsp torn mint leaves ¹⁄³ c Pomegranate Dressing (recipe follows)

1. Combine all ingredients in a large stainless-steel bowl.

2. Top with Pomegranate Dressing and, using tongs, toss until well mixed and dressed.

Kitchen Note: Gorgeous roasted rainbow carrots with fennel seeds, candied pecans, creamy goat cheese, and a tasty pomegranate dressing. A delicious and harmonious autumn feast! Your supermarket may have cooked beets in the refrigerated aisle, which can help you save time when preparing this salad.

Per serving: 125 Calories, 3 g Protein, 13 g Carbohydrates, 11 g Total sugars (6 g Added sugars), 2 g Fiber, 7 g Total fat (2 g sat), 75 mg Sodium, ★★★ Vitamin K, ★★ Vitamin A, ★ Folate

Fennel-Roasted Carrots

From More Mandy’s: More Recipes We Love by Mandy Wolfe, Rebecca Wolfe, and Meredith Erickson ($30, Random House, 2022)

1 lb rainbow carrots, halved lengthwise and cut into 1-inch pieces

2 Tbsp olive oil

¾ tsp fennel seeds

½ tsp salt

¼ tsp freshly ground black pepper

1. Preheat oven to 400˚.

2. In a bowl, toss carrots with oil, fennel seeds, salt, and pepper.

3. Spread carrots onto a parchment-lined sheet tray. Roast for 25 to 30 minutes until soft and golden. Remove from oven, set aside to cool, and then transfer to an airtight container and refrigerate until ready to use.

Candied Pecans

From More Mandy’s: More Recipes We Love by Mandy Wolfe, Rebecca Wolfe, and Meredith Erickson ($30, Random House, 2022)

¾ c firmly packed brown sugar

¼ tsp ground cinnamon ⅛ tsp salt

1½ c pecan halves

1. In a heavy-bottomed saucepan, combine sugar, cinnamon, salt, and 3 tablespoons of water and whisk to combine. Cook over medium heat for 5 minutes until sugar dissolves and mixture starts to bubble.

2. Add pecans, stirring to coat, and cook for an additional 8 to 10 minutes.

3. Transfer pecans and their syrup to a parchment-lined sheet tray, spreading out with a spatula to flatten. Allow to cool completely.

4. Use your hands to break into bite-size pieces. Transfer to an airtight container and store at room temperature. These will keep for up to 2 weeks.

Pomegranate Dressing

From More Mandy’s: More Recipes We Love by Mandy Wolfe, Rebecca Wolfe, and Meredith Erickson ($30, Random House, 2022)

¼ c apple cider vinegar

¾ c pomegranate juice

¹⁄³ c sugar

1 Tbsp lemon juice

1 Tbsp Dijon mustard

½ c olive oil

½ tsp salt

½ tsp freshly ground black pepper

1. In a small saucepan, combine vinegar, pomegranate juice, and sugar. Bring to a boil over medium-high heat and whisk to dissolve sugar. Set aside to cool.

2. In a blender, combine cooled pomegranate syrup, lemon juice, and mustard. Process on medium-high speed until smooth and well combined, 15 to 20 seconds. Stop blender and scrape down sides of jar with a spatula as needed.

3. With blender running on low speed, slowly drizzle in oil until dressing is emulsified and thickened, about 30 seconds. Add salt and pepper, adjusting seasoning to taste. Transfer dressing to an airtight container and refrigerate until ready to use. This dressing will keep, refrigerated, for up to 7 days.

Cornbread

From the Taste for Life test kitchen

1 c cornmeal

½ c unbleached flour

½ c whole-wheat flour

2 Tbsp brown sugar

2 tsp baking powder

1 tsp baking soda

½ tsp salt

1 c low-fat milk

2 eggs

5 Tbsp oil, plus additional for greasing pan

1. Preheat oven to 400˚. Grease a 9x9-inch square pan.

2. Stir together cornmeal, unbleached flour, whole-wheat flour, brown sugar, baking powder, baking soda, and salt in a mediumsize bowl.

3. Whisk together milk, eggs, and oil in a small bowl. Add milk mixture to flour mixture.

4. Pour batter into prepared pan. Bake for 25 minutes, or until an inserted toothpick comes out clean.

Per serving (serves 9): 212 Calories, 5 g Protein, 28 g Carbohydrates, 4 g Total sugars (2 g Added sugars), 2 g Fiber, 9 g Total fat (2 g sat), 248 mg Sodium, ★★ Folate, Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium

4 steps to fight indigestion

What do family gatherings, sporting events, and holiday parties have in common? Food! Food should be enjoyed, but 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. While some try over-the-counter antacids, these offer only temporary symptomatic relief and can come with some long-term side effects. Natural remedies, on the other hand, can also offer tremendous relief, but work to address the underlying issues of digestion and gut support. Here are four steps to support digestion and fight indigestion, naturally.

q Slow down. This season, take time to enjoy the food and the company. Take time to chew your food, which is the first step in digestion. This is a great time to truly savor the food and enjoy the company you are with.

r Take an all-purpose digestive enzyme. Our bodies produce acids and enzymes that break down fats, carbohydrates, and protein. As we age, these

biOptimizers HCL Breakthrough

Natural digestive support.* 100% plant-based betaine HCL and full-spectrum digestive enzymes.

Helps restore healthy stomach acid levels to support better digestion and gut movement.*

levels decline, leading to more digestive problems, like excess gas and indigestion. Digestive aids with betaine HCL can help restore healthy stomach acid levels, which are essential to good digestion. Enzyme supplements can also help by adding to the enzymes that are naturally produced in the body, supporting and improving digestion, and reducing heartburn and bloating.

s Try this herbal stomach soother. Ginger is a popular digestive aid, 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 inflammation in the digestive tract. Ginger tea, real ginger ale, candied ginger, and ginger capsules are all ways to get the benefits of ginger.

t Use probiotics. Probiotics are the friendly bacteria that live in the gastrointestinal (GI) tract in every person. They help to encourage balance in the intestinal tract and support regularity. They are essential for the breakdown and assimilation of nutrients in the gut.

Try these four steps to help support overall digestion and GI health, and enjoy your next meal! ●

American Health Extra Care Probiotic Complex

Friendly bacteria for the digestive and immune systems.*

80 billion live cultures. Once daily formula.

catch breath:your respiratory health

Take a deep breath . . . That’s something many of us take for granted. For the millions of people with asthma, allergies, and chronic obstructive pulmonary disease (COPD), normal breathing is something they often wish for. Having strong, healthy lungs contributes to good overall health. Getting enough oxygen is important, since oxygen is carried by the blood to every system throughout the body. Healthy lungs are often better equipped to handle illness and immune challenges. But when asthma or other lung diseases arise, help can still be found. Natural approaches to lung health can help address symptoms and underlying issues of these health problems.

Diet & exercise promote lung health

Saturated fats and excess sugar have been linked to increased inflammation in the body, which can weaken lung function. On the other hand, antioxidantand omega-rich foods, including fruits, vegetables, nuts, seeds, and fish provide the nutrients needed for healthy lung function. Exercise, fundamental for overall health, can also help you breathe better. Yoga, breathing exercises, walking, and aerobic exercise can all help strengthen the lungs and increase their capacity. Be sure to check with your health care provider before starting an exercise program.

Nutrients & herbs support lung function

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

Oregano is the perfect herb to keep on hand for winter respiratory challenges, as well as to take with you when you travel. It is a well known antimicrobial agent that fights bacteria and viruses, and it may be useful for respiratory tract disorders such as cough, bronchitis, and asthma.

The bioflavonoid quercetin, often found in allergy formulas, can also act as an anti-inflammatory, helping to reduce inflammation and support normal lung tissue health. It may play a role in reducing risk for upper respiratory infections. In one study looking at COPD, quercetin reduced markers of oxidative stress and lung inflammation.

While health conditions can make lung function weaker and breathing more difficult, you can catch your breath with help from lifestyle changes and support from nature. ●

“Brown

soy protein,

vegan protein

plant-based options for athletes

For years, whey protein from milk has been the go-to source for protein powders, but plant-based powders have made considerable inroads. Athletes wishing to cut down on or avoid animal products have turned to rice–, pea–, soy–, and hemp–based powders for muscle building and recovery. Read on to learn more about what plantbased protein powders have to offer.

Brown rice. This gluten-free, easy-to-digest protein contains all nine essential amino acids, which are the building blocks of protein. However, brown rice is too low in one amino acid—lysine—to be considered a complete protein, so some mixes combine it with other plant sources such as pea, quinoa, or chia to round out the protein profile.

Pea and pea isolate. Fiber– and iron-rich pea protein contains all nine essential amino acids, but it’s low in methionine, so some brands mix pea protein with another plant protein to offer a complete protein source. Pea protein helps keep you full, and it may help lower blood pressure and cholesterol levels. Research shows little difference between the effects of whey versus pea protein on muscle size and strength.

Hemp. Made from hemp seeds, this easy-to-digest protein source contains all nine essential amino acids, fiber, and a healthy balance of omega-3 and omega-6 essential fatty acids. Look for cold-pressed hemp protein. Hemp protein powder may help control blood pressure and cholesterol levels.

Soy protein isolate. This complete protein is rich in iron and fiber and has been shown to boost HDL (good) cholesterol and reduce LDL cholesterol. It may cause mild stomach/GI issues such as bloating for some people. Soy protein isolate may help lower your risk of heart disease, certain cancers, and osteoporosis. ●

in

soy isoflavones

• “The

Nutrition, 12/20/19 • “The effects of whey vs. pea protein on physical adaptations following 8-weeks of high intensity functional training…” by A. Banaszek et al., Sports, 1/19 • “The seed of industrial hemp (Cannabis sativa L.): Nutritional quality and potential functionality for human health and nutrition” by B. Farinon et al., Nutrients, 6/20 • “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults” by R.W. Morton et al., British Journal of Sports Medicine, 3/18

SELECTED SOURCES

rice, a diet rich

health promoting properties” by J.-S. Lee et al., Journal of Nutritional Properties and Vitaminology, 2019

effects of isolated

isolated

and soy protein containing isoflavones on serum lipids…” by M. Moradi et al., Critical Reviews in Food Science and

T o t a l w e l l n e s s with

SAD strategies natural ways to ease seasonal blues

With the days growing shorter, people who suffer from seasonal affective disorder, aka SAD, may be falling into their annual winter funk. The good news is, several supplements can be helpful in beating back seasonal blues. Try these to keep SAD at bay:

St. John’s wort

St. John’s wort has been shown to help people with mild to moderate (but not severe) depression. Studies show it may work as well as prescription medications, without some of the side effects. Research also indicates that St. John’s wort is even more effective in treating SAD when paired with light therapy.

Melatonin

When seasons change, the levels of melatonin in your body may change as well. More studies are needed, but supplementation with melatonin may provide relief to some people with depression that comes on in the cold months.

Omega-3 fatty acids

Supplementing with omega 3s could reduce mild to moderate depression. Omega 3s are key to brain function, and people with depression may have low levels of the omega 3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

“Feeling

this season?”

11/9/18; “Seasonal affective disorder (SAD),” 10/25/17,

The Guardian, 9/20/21

Vitamin D

Limited daylight hours mean limited sunshine—and that translates to less vitamin D for people who depend on direct sunlight to get their daily dose. Low levels of D have been linked to depression, so a supplement may be in order during months when the sun rises late and sets early.

SAMe

A compound found in the body, S-adenosylmethionine, or SAMe, may be as effective as antidepressants without some of their side effects—and it may work more quickly. SAMe aids in the production and breakdown of brain chemicals like serotonin, melatonin, and dopamine. Scientists think it works by increasing the amount of serotonin in the brain. Remember, supplements can sometimes interact with medications, and severe depression should be treated by a doctor. So check with your physician to determine the best course of action and make this winter a happy one. ●

SELECTED SOURCES

SAD

by Catherine Ulbricht, Psychology Today • “Fish oil supplements: Can they treat depression?” by Daniel K. HallFlavin,

www.MayoClinic.org • “Right as rain! 10 ways to boost your mood on grey, wet or cold days” by Emine Saner,

vitamins for immunity

Powerful protection for cold & flu season

Think of supplements supporting your immune system as a way to invest in a healthier future for yourself this winter (and beyond).

Although there’s no way to guarantee that you will avoid every infectious illness, you can put a thumb on the scale in your favor by giving your immune defenses the best tools for the job.

Your immune system’s whole reason for being is to resist foreign invaders, and a stronger immune system will be even more adept at accomplishing this prime directive. There is a cornucopia of dietary supplements that can help your immune system get the upper hand, like these immunity superstars.

Multivitamin/Mineral

If you take a daily multi, you likely get enough of this vitamin. But it’s worth a peek to ensure you are getting about 4,000 to 5,000 IU of vitamin A daily. You can also take beta carotene (or mixed carotenoids) in the amount of 15 to 50 milligrams (mg) daily, and the body will convert it to vitamin A.

Note: High doses of vitamin A are not recommended for expectant or nursing mothers; talk to your doctor.

Vitamin C

There’s a reason that vitamin C earned its place as the best-known cold-fighter. This vitamin really does pull out the big guns when it comes to keeping you healthier in the cold season.

MULTI

Just about every vitamin and mineral plays at least a minor role (and a few take center stage) in how well your immune system works. Making a high-quality multivitamin/ mineral supplement part of your daily routine is a great starting place, especially as you age. Think of it as covering your immunity bases.

Select a multi providing 100 to 300 percent of the daily recommended intake of key immune system building blocks, including the minerals copper, selenium, and zinc and the B-complex vitamins.

Vitamin A

Vitamin A’s nickname has always been the “anti-infective vitamin,” which probably tells you everything you need to know.

Vitamin A’s infection-fighting skills start by helping maintain the physical barriers of your body— which means skin, lungs, and the linings of the mouth and throat.

Supplementing with 100 to 250 mg per day is a good starting point. The research is clear that vitamin C shortens the duration of the common cold, which means you can get back to healthy living in half the time.

Vitamin E

Vitamin E can promote better health in germy seasons, especially in older adults. As just one example, when older men (who in this case happened to be smokers) supplemented with 50 mg of vitamin E daily, they were less likely to develop pneumonia over the course of the five to eight years that their health was tracked. Vitamin E counteracts the natural decline in immune function that comes with advancing age.

There’s no better time than this upcoming wintrygerm season to stock up on immune boosters and kick your immune function into high gear. ●

SELECTED SOURCES “The effect of a multivitamin and mineral supplement on immune function in healthy older adults” by M.L. Fantacone et al., 2020; “Vitamin C and infections,” by H. Hemila, 2017, Nutrients • “Regulatory role of vitamin E in the immune system and inflammation” by E.D. Lewis et al., IUBMB Life, International Union of Biochemistry and Molecular Biology, 2019 • “Vitamin E administration may decrease the incidence of pneumonia in elderly males” by H. Hemila, Clinical Interventions in Aging, 2016

a natural approach to fight gout

Gout is a type of arthritis characterized by painful, stiff, and inflamed joints caused by excess uric acid in the blood. Uric acid is formed when the body breaks down purines, compounds naturally occuring in certain foods and in our bodies. The uric acid can cause crystals that deposit in joints, resulting in sudden attacks of pain, tenderness, redness, and swelling. For the more than 8 million people who experience it, gout is like a ticking time bomb, where unexpected attacks can occur that are extremely painful and can last up to a few weeks.

So how do you deal with uric acid and gout? Here are some steps that may be helpful.

✔ Reduce purines in the diet. Eating large amounts of foods high in purines, such as red meat, organ meat, and shellfish can trigger attacks. Other culprits include fructose-sweetened beverages (like soda) and alcohol, which can raise uric acid levels. Choose lower purine foods, including whole grains, fruits, vegetables, and eggs. Balance your diet with omega-rich seeds like hemp and chia seeds, which contain omega-3 fatty acids that can help control inflammation in the body. Reducing consumption of purines, alcohol, and soda, as well as managing your weight, can help control levels of uric acid in the body.

✔ Load up on antioxidants. Antioxidants, including vitamin C, quercetin, and anthocyanins, can help control uric acid levels. Fresh fruits and vegetables can help supply a host of antioxidant compounds in the body. One fruit, tart cherry, has gained attention as a natural remedy for gout. Cherries are very rich in anthocyanins, which may help support normal uric acid levels in the body. This results in a potential reduction of the pain and inflammation associated with gout.

✔ Drink more water. Water is a critical component of any program to reduce uric acid. Water supports kidney health, and helps flush uric acid out of your body, keeping levels under control.

✔ Try natural inflammation support. Turmeric, the yellow spice responsible for the color of curry powder, is rich in the antioxidant curcumin, a compound that acts as a natural anti-inflammatory. In the case of gout, curcumin has also been found to inhibit xanthine oxidase, an enzyme responsible for the formation of uric acid in the body. The Ayurvedic herb boswellia is also helpful since it is effective at inhibiting powerful inflammatory pathways that are activated during acute gout. ●

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Synergistic blend of fruit extracts, vitamins, and herbal extracts. Includes vitamin C, black cherry extract, turmeric, boswellia, and more.

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Solaray Vitamin C with Bioflavonoid Concentrate 1000mg May provide nutritive support for healthy immune system function, antioxidant activity, blood vessel integrity, and skin and joint health.* High potency formula with bioflavonoids, rose hips, and acerola.

season it!

spices and herbs pack a powerful punch

There’s no way to get flavor faster than with fresh or dried herbs and ground or whole spices. But these amazing foods aren’t just for perking up taste buds—many of them also have anti-inflammatory, antioxidant, and cancer-fighting abilities.

Allspice

Use this spice in sweet and savory recipes. A couple of whole allspice berries in a pot of stew or beans adds complexity. Allspice reduces inflammation in the body and can help prevent stomach ulcers.

Basil

Add chopped basil to balsamic vinegar and extra-virgin olive oil for a fresh-tasting salad dressing. Basil may reduce blood sugar spikes after eating it, as it slows glucose release into the bloodstream.

Cardamom

Popular in Indian cuisine, this spice has a sweet and woody flavor. Ground cardamom is easier to use than the whole pods. Cardamom can ease asthma symptoms by relaxing the lungs’ airways.

Cayenne

Add a pinch of cayenne to soups, sauces, hummus—anywhere you want a spicy punch. The capsaicin in cayenne raises the body’s core temperature and may even cause you to burn some extra calories.

Cinnamon

Sweet and spicy, cinnamon is a great substitute for sugar. Sprinkle it over oatmeal and yogurt. Cinnamon can lower blood pressure and reduce chronic inflammation. Don’t consume more than two teaspoons a day since most cinnamon contains coumarin—a liver-toxic compound.

Cloves

Cloves add an autumnal flavor to dishes. They are easiest to use ground, but whole cloves can be simmered in apple cider or in sweet and savory sauces (remove cloves before serving). Cloves kill bad bacteria and can help preserve bone density and strength.

Cumin

This spice is a great salt substitute. Add it to eggs, hummus, roasted nuts, and veggies. Studies on cumin show that it can help digest fatty meals and protect cellular DNA.

Garlic

After mincing or crushing the cloves, let the garlic sit for 10 minutes before it hits the pan— this allows time for the healthboosting compound allicin to develop. Add powdered garlic to broccoli to boost the veggie’s anticancer properties.

Ginger

Enjoy ginger when combined with sugar in desserts like gingerbread; you can try it in savory dishes too. Ginger helps with digestion and nausea. It also helps increase the liver’s detoxifying enzymes.

Oregano

Mexican oregano is stronger and more robust. The Mediterranean variety is milder and sweeter. Oregano lowers LDL (bad) cholesterol and can reduce the risk of heart disease.

Turmeric

Sprinkle ground turmeric over avocado toast, fish, and veggies. Whisk it into salad dressings. Studies show its potential ability to combat diabetes, prevent cancer cell growth, and protect the brain from Alzheimer’s disease.

SOURCE Power Spicing by Rachel Beller, MS, RDN ($16.99, Clarkson Potter, 2019)

Spice-Infused Rice

From Masala: Recipes from India, the Land of Spices by Anita Jaisinghani ($35, Ten Speed Press, 2022)

1 c white basmati rice

2 Tbsp light sesame oil, olive oil, coconut oil, or ghee

Whole spices (such as a cinnamon stick, cloves, green or black cardamom pods, and/or star anise)

1 tsp sea salt

1. Rinse rice under water two or three times. After the last rinse, soak rice in twice the amount of water for at least 30 minutes or up to 2 hours. Drain.

2. In a medium saucepan, combine drained rice with 2 cups water, the oil, whole spices, and salt. Bring to a boil over high heat. Lower heat to low, cover, and simmer for 7 to 8 minutes, until water has been absorbed completely. Turn heat off and let rice rest for 10 to 12 minutes. Stir gently with a fork before serving.

Per serving: 230 Calories, 3 g Protein, 37 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 124 mg Sodium, ★★★★ Folate, ★★ Vitamin B1 (thiamine)

55 min prep time serves 4

hair care tips

natural ways to nourish and prevent damage

The cold, dry weather of fall and winter can be brutal on hair. Harsh conditions strip your hair of its moisture, leaving it more vulnerable to breakage. Luckily, there are a host of natural ingredients that can help keep your hair protected and beautiful all winter long.

Nourish hair, naturally Look for these essential oils and other natural ingredients in hair products: Jojoba resembles the natural oils that the scalp produces.

Coconut oil can bring dry, damaged hair back to life, thanks to naturally occurring essential fatty acids.

Almond, avocado, borage, evening primrose, and sunflower offer moisturizing properties.

Rosemary may help stimulate hair growth. Also look for shampoos and conditioners that contain chamomile, frankincense, geranium, patchouli, or rose

Honey is a humectant, which means it helps lock in moisture and keep hair from becoming dry and brittle.

Calendula, chamomile, and comfrey can also contribute to healthy hair. ●

SELECTED SOURCES “Hair care: Shampoo,” Environmental Working Group, www.EWG.org • “Shampoo: What to look for, what to avoid,” www.EcologyCenter.org • “Tips for healthy hair,” American Academy of Dermatology, www.AAD.org

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Paragon PlusTM ImmunoLyte Fizz

Immune support and electrolyte recovery.*

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Sonoma Creamery Bacon Cheddar Crisps

Crunchy real cheese snacks.

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