Healthy Edge Magazine NOV2023 Earth Origins Market

NOVEMBER 2023

celebrate the

harvest inside • Thanksgiving recipes • Help for the winter blues • 4 ways to fight indigestion

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9/26/23 1:34 PM

[ nutrition plus ]

elderberry Human beings have had a close relationship with black elderberry (Sambucus nigra L.) for centuries. While the ancients may not have known why elderberry worked so well for fighting colds and flu, they just knew it worked—helping relieve aches, sinus pain, coughing, nasal congestion, runny nose, and fever.

Thanks to modern science, we now know elderberries are antioxidant, anti-inflammatory, and antiviral powerhouses that contain high levels of vitamins A, C, B1, B2, B6, and flavonoids. Just one cup of elderberries delivers about 40 percent of the recommended daily value of vitamin C. Clinical trials demonstrate that to reduce the length and severity of a cold or flu, people should take the standardized liquid elderberry extract for “three to five days starting at the first sign” of symptoms, according to the American Botanical Council.

Elderberry can be taken many ways. Supplements are available in syrup, gummy, and capsule forms.

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Elderberry syrup is probably the most readily available form and it’s taken in the amount of 1 tablespoon four times daily for the first 3–5 days of an illness.

Note: Because elderberry may affect blood sugar levels, anyone with diabetes should check with their healthcare practitioner before taking it. ● SELECTED SOURCES “Effect of herbal compounds on coronavirus; a systematic review and meta-analysis” by M.M. Kesheh et al., Virology Journal, 5/22 • “Elderberry supplementation reduces cold duration and symptoms in air-travellers: A randomized, double-blind placebo-controlled clinical trial” by E. Tiralongo et al., Nutrients, 3/24/16 • “European elder berry,” Herbalgram, American Botanical Council • “Place of phytotherapy in the treatment of acute infections of upper respiratory tract and upper gastrointestinal tract” by W. Pietruszewska et al., Otolaryngologia Polska, 8/31/18

NOVEMBER 2023

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9/19/23 12:22 PM

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Thanksgiving

Elevated versions of your holiday favorites.

[ november contents ] 5 market gourmet Alcohol-Free Apple Mojito

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6 health front Vitamin D may help to ease psoriasis symptoms • Kombucha supports blood sugar management

16 keeping the blues away Natural ways to lift your mood.

18 quick tips Reduce holiday stress with key nutrients.

22 build your microbiome Probiotics and prebiotics support a healthy gut.

25 4 keys to fight indigestion Get relief without the side effects.

26 cook-at-home Take the stress out of cooking for a crowd.

28 weight & fitness MCT oil may help you meet your weight loss goals.

20 healthy strategies Easy ways to lower Type 2 diabetes risk.

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

NOVEMBER 2023

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9/27/23 11:44 AM

[ note to shoppers ]

With grateful hearts Thanksgiving signals the beginning of the holiday season. It’s a time to gather with family and friends, break bread together, and give thanks for the harvest’s bounty—and for other blessings of life.

Perhaps you’re just not feeling it this year. It may be caused by seasonal affective disorder, which many suffer from when the days are short, or by loss or stress.

Whatever the reason, mild depression can sneak up on you just when you want to be festive. See our feature article on page 16, with tips for keeping the blues at bay. We also have ways to help you deal with stress (page 18).

Feasting is a key part of holiday celebrations. Sometimes it’s hard to avoid overindulging, and that may lead to indigestion and heartburn. There are easy, natural ways to take care of them (page 25).

Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN

Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Chief Marketing and Business Development Officer Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128)

Cold and flu season has also arrived, so boosting the immune system is in order. Read about the benefits of elderberry in our Nutrition Plus department on page 2.

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

We’ve rounded up lots of health information this month, from preventing Type 2 diabetes (page 20) and supporting weight loss with MCT oil (page 28) to keeping your microbiome healthy with gut-supportive nutrients (page 22).

Founder and Chief Executive Officer T. James Connell

Heading to the kitchen, you’ll find help with cooking for a crowd (page 26) and the recipe for a yummy alcohol-free mojito (page 5).

Whatever your plans for a main course, our cooking feature, beginning on page 12, brings delight to your Thanksgiving table, with recipes for curried pumpkin soup, biscuits with a nutritious surprise ingredient, and a beautiful apple tart to finish the meal.

Happy Thanksgiving to you and yours!

Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com)

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

Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Mary Ann O’Dell, MS, RDN a note on recipes

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

Disclaimer

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

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NOVEMBER 2023

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9/21/23 12:10 PM

[ market gourmet ]

10 min prep time

Alcohol-Free Apple Mojito

serves 2

From the Taste for Life test kitchen

3 Tbsp lime juice

1. Divide mint leaves, lime juice, apple juice, and honey between 2 large glasses. Muddle ingredients in each glass.

¼ c 100% pure apple juice

2. Fill each glass halfway with ice.

2 tsp honey

3. Top each glass with ½ cup sparkling water and stir.

12 fresh mint leaves

Crushed ice 1 c sparkling water 2 lime wedges

4. Garnish each glass with 1 lime wedge. Serve.

Per serving: 98 Calories, 1 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 19 g Total sugars (12 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 8 mg Sodium, ★★ Vitamin C, ★ Vitamin A, Iron

NOVEMBER 2023

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9/28/23 12:03 PM

[ health front ]

NEWS THAT’S GOOD FOR YOU

vitamin d v. psoriasis Psoriasis affects more than 8 million people in the US. The condition causes itchy dry patches on the skin. New research showed that vitamin D intake may help reduce its severity.

Researchers determined that study participants with the least amount of body surface affected by psoriasis had the highest average vitamin D levels, while those with the largest affected area had the lowest average levels.

“Topical synthetic vitamin D creams are emerging as new therapies for psoriasis, but these usually require a doctor’s prescription,” said Rachel K. Lim, an MD 6

candidate at the Warren Alpert Medical School of Brown University. “Our results suggest that a vitamin D-rich diet or oral vitamin D supplementation may also provide some benefit to psoriasis patients.”

Fatty fish and fish oils are the top food sources of vitamin D, but it can also be found in fortified cereals, juices, and milks. Vitamin D is also available in many multivitamin formulas and as a stand-alone supplement.

SOURCE “Large study shows link between vitamin D and psoriasis severity,” American Society for Nutrition, 7/25/23

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9/25/23 2:51 PM

kombucha may help control blood sugar A popular “living food,” kombucha is a fermented drink, frequently used to replenish the good bacteria in the gut. In addition to supporting healthy digestion, kombucha’s probiotic effects may help to improve immunity and weight management. Kombucha is also rich in amino acids, antioxidants, vitamins, and minerals.

New research suggests that drinking kombucha may also help people with Type 2 diabetes. The small pilot study, which involved 12 participants with Type 2 diabetes, found that individuals who drank kombucha over a four-week period had lower fasting blood glucose levels than those who consumed a placebo drink with a

similar taste. The researchers said the results were “very promising” and called for larger studies.

The researchers also pointed out that, while different brands of kombucha contain slightly different mixes of microbes, previous research has found the major microbial strains—lactic acid bacteria, acetic acid bacteria, and yeast—are functionally similar and present in roughly equal amounts across brands and batches.

SELECTED SOURCES “Drinking kombucha may reduce blood sugar levels in people with Type 2 diabetes,” Georgetown University Medical Center, 8/1/23 • “Kombucha tea as an anti-hyperglycemic agent in humans with diabetes . . .”

by C. Mendelson et al., Frontiers in Nutrition, 8/1/23

NOVEMBER 2023

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9/25/23 4:32 PM

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NOVEMBER 2023

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10/4/23 9:52 AM

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Flax4Life

Pumpkin Chocolate Chip Muffins It’s time for a healthy seasonal treat! Enjoy a hearty muffin layered with the cozy spices of cinnamon, nutmeg, cloves, and pumpkin. Each scrumptious muffin is loaded with Omega 3s, fiber, and protein. Enjoy them for breakfast, an afternoon snack, or a sweet and hearty treat.

NOVEMBER 2023

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10/2/23 12:31 PM

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BY EVA MILOTTE

Thanksgiving dishes to share

70 min prep time serves 8

Gather around the table for elegant versions of traditional favorites with the following recipes.

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NOVEMBER 2023

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9/18/23 5:08 PM

From Skinnytaste Simple by Gina Homolka and Heather K. Jones, RD ($35, Clarkson Potter Publishers, 2023)

¾ c plus 2 Tbsp all-purpose flour, plus more for dusting Kosher salt 2 tsp plus ¹⁄³ c packed dark brown sugar

4½ Tbsp cold unsalted butter (cut 3 tablespoons of the butter into ½-inch cubes) 3–4 Tbsp ice water, as needed 6 sweet medium apples, such as Honeycrisp or Gala, peeled and cored ½ tsp ground cinnamon

From Kneaders Bakery & Café: A Celebration of Our Recipes and Memories by Colleen Worthington ($34.99, Shadow Mountain, 2023)

2 Tbsp pumpkin seeds 2 Tbsp butter 3 Tbsp flour 2 Tbsp curry powder 4 c low-sodium vegetable broth

2 Tbsp low-sodium soy sauce 1 Tbsp sugar

teaspoons of brown sugar. Add the cubes of butter and mix with a fork until butter is in pea-size pieces. Add 3 tablespoons ice water and mix just until dough holds together. If it feels dry, add more ice water 1 teaspoon at a time, until dough is malleable. Shape into a disc and wrap in plastic wrap or your favorite eco-friendly alternative. Transfer to the refrigerator to chill while preparing filling. (Dough can be refrigerated up to 2 days in advance.)

1. Preheat oven to 375˚.

4. Carefully arrange apple wedges in a circular pattern over brown sugar mixture (it’s okay if they overlap). Return pan to medium-low heat and cook until apples have lightly softened, 12 to 15 minutes.

Remove from heat and let cool.

serves 6

1 (15 oz) can pumpkin

1. In a medium bowl, combine flour, ¼ teaspoon kosher salt, and 2

3. In a 10-inch cast-iron or other ovenproof skillet, melt remaining 1½ tablespoons butter over medium heat. Stir in remaining ¹⁄³ cup brown sugar until thoroughly combined, and then remove from heat and spread sugar so it coats bottom of pan.

prep time

1½ c half-and-half

Salt and pepper

2. Slice each apple into 8 wedges and toss with cinnamon in a large bowl.

35 min

2. Arrange pumpkin seeds in a single layer on a half-sheet baking pan. Toast in oven for 10 minutes or until seeds begin to brown.

3. Melt butter in a large pot over medium heat. Stir in flour and curry powder until smooth and mixture begins to boil. Gradually whisk in broth. Cook until thickened.

4. Stir in canned pumpkin and half-and-half. Add soy sauce and sugar, and season to taste with salt and pepper. Bring just to a boil, and then keep warm on low. Dish into serving bowls and garnish with roasted pumpkin seeds.

Kitchen Note: Garnishing a soup is easy and makes it feel gourmet, and the pumpkin seeds here are a prime example of this.

Per serving: 181 Calories, 5 g Protein, 31 mg Cholesterol, 14 g Carbohydrates, 7 g Total sugars (2 g Added sugars), 2 g Fiber, 13 g Total fat (7 g sat), 428 mg Sodium, ★★★★ Vitamin A, ★★ Phosphorus, ★ Vitamin B2 (riboflavin), E, Calcium, Magnesium

5. Preheat oven to 400º.

6. On a lightly floured surface, roll out dough into a 12-inch round.

Drape dough over apples and carefully tuck overhang between apples and inside of pan as best you can, creating a rimmed crust.

Bake until crust is golden, 25 to 30 minutes.

7. Remove tart from oven and let it cool a bit. Place a largerimmed platter or baking sheet over top of skillet. Hold skillet in place (make sure you are wearing oven mitts) and flip both skillet and platter simultaneously to invert tart, being careful with any pan juices that may leak out. (It’s smart to do this over the sink.)

Carefully lift skillet away from platter and rearrange any apples that may have moved.

8. Slice tart into 8 slices. Serve warm.

Kitchen Note: Tarte Tatin is basically a French apple pie . . . that happened by accident! It’s named for the Tatin sisters who attempted to save a failed apple pie by serving it to their guests upside down. The tart is fruit (usually apples) caramelized in butter and sugar that is baked underneath a pastry top but is inverted before serving. This recipe uses a lot less butter than the Tatin sisters’ version but it’s still wonderful. If you want to make this recipe even easier, feel free to use store-bought piecrust. If desired, serve with ice cream or whipped topping.

Per serving: 204 Calories, 2 g Protein, 17 mg Cholesterol, 36 g Carbohydrates, 21 g Total sugars (7 g Added sugars), 4 g Fiber, 7 g Total fat (4 g sat), 150 mg Sodium, ★ Vitamin A, C

NOVEMBER 2023

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9/20/23 2:15 PM

continued from page 13

Pumpkin Curry Soup recipe on page 13

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NOVEMBER 2023

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9/20/23 2:15 PM

60 min prep time makes 6 biscuits

From Still We Rise: A Love Letter to the Southern Biscuit with Over 70 Sweet and Savory Recipes by Erika Council ($26, Clarkson Potter Publishers, 2023)

2 c all-purpose flour, plus extra for folding and cutting

1 c mashed sweet potatoes, cold (about 1 medium potato)

1 Tbsp baking powder

¾ c plus 2 Tbsp whole milk, cold

1 Tbsp sugar 1 tsp ground cinnamon ½ tsp kosher salt ¼ tsp baking soda 1 stick (8 Tbsp) unsalted butter, cold

2 Tbsp benne seeds (sesame seeds) 2 Tbsp melted butter or honey, for brushing biscuit tops (optional)

1. Adjust an oven rack to middle position and preheat oven to 450˚.

2. Place flour, baking powder, sugar, cinnamon, salt, and baking soda in a large bowl. Whisk to combine.

3. Using slicing side of a box grater, slice butter into flour mixture. Toss sheets of butter in flour until butter is thoroughly coated. Then lightly work butter pieces between your fingers or use a pastry cutter to break them up and coat them with flour. Stop when dough resembles coarse sand and there are still some small visible pieces of butter.

4. Place biscuit mixture into the freezer for 15 minutes.

5. Place sweet potatoes and ¾ cup milk into a separate bowl. Whisk to combine. Add sweet potato mixture to chilled flour mixture. Stir gently with a spatula until dough begins to form into a ball and no dry bits of flour are visible. Dough will be shaggy and sticky.

6. Turn dough onto a lightly floured surface and lightly dust with flour. With floured hands, gently pat dough into a ½-inch-thick 11x6inch rectangle. Fold ends of rectangle toward center, one end on top of other, to create a trifold. Dust top lightly with flour, press out to same size rectangle again, and repeat folding. Repeat this process a third time. After third folding, pat dough to a ½-inch thickness and cut out biscuits using a floured 3½-inch biscuit cutter. Be careful to press straight down and do not twist the cutter.

7. Place biscuit rounds 1 inch apart on a parchment-lined baking

sheet. Gather scraps, reshape them, and pat them out to a ½-inch thickness. Cut out as described above. Discard any remaining scraps.

8. Brush tops of biscuits with remaining 2 tablespoons milk. Sprinkle with benne seeds.

9. Bake for 12 to 15 minutes, rotating pan once halfway through, until tops are golden brown. If desired, brush tops of baked biscuits with melted butter or honey. Serve immediately.

© ANDREW THOMAS LEE

Kitchen Note: Sweet potatoes add an earthy, sweet flavor to more than just your favorite pie. They make for a tender and moist biscuit that is a great substitute for dinner rolls. These biscuits are the soul sisters of the basic buttermilk biscuits. Make them whenever you have leftover sweet potatoes. This recipe uses a larger biscuit cutter for the biscuits. If you opt for a smaller cutter, you’ll yield more biscuits.

Per serving: 356 Calories, 6 g Protein, 44 mg Cholesterol, 42 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 2 g Fiber, 18 g Total fat (11 g sat), 294 mg Sodium, ★★★★★ Vitamin A, ★★★★ Phosphorus, ★★ Calcium, ★ Vitamin B1 (thiamine)

NOVEMBER 2023

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9/27/23 11:39 AM

BY MARY ANN O’DELL, MS, RDN

keeping the

blues away Tis the season for . . . the blues? It’s something everyone deals with at some point, and many people experience mild depression, or “the blues” around the holidays. Depression and stress can increase digestive troubles, sleeping issues, and other health problems. For many, some of the factors that contribute to mild depression can be controlled and changed to help reduce the chance of experiencing depression. Here are four tips to help fight the blues.

Movement helps mood.

Exercise raises levels of endorphins, those feel-good

Probulin

Rest enhances rejuvenation.

Lack of sleep means less time for your body to recuperate from the previous day’s activities. The result can be irritability, moodiness, and even adrenal exhaustion. Be sure to cut back on caffeine, especially later in the day, to avoid sleep problems

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hormones which are commonly found to be low in depression. Exercise is associated with a decrease in anxiety and depression, and an increase in selfesteem and happiness. Something as simple as a short, brisk walk can make you feel better.

Sleep + Calm Helps reduce occasional stress and anxiety.* With melatonin, ashwagandha, L-theanine, and lemonbalm.

NOVEMBER 2023

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9/21/23 12:33 PM

associated with overstimulation. Try doing deep breathing exercises or yoga in the evening to calm body and mind. Utilize remedies such as lemonbalm or melatonin to support nighttime rest.

Controlling stress calms nerves.

Adaptogens, such as rhodiola and ashwagandha, can help by balancing the body’s response to physical and emotional stress, and promoting an increase in physical and emotional endurance. Research also suggests that deficiencies of vitamin B12 and folic acid may be related to the development of

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depression, and since B vitamins are used up faster during stressful situations, they should be replenished on a daily basis.

The amino acid L-theanine supports relaxation without sacrificing alertness, making it a great support solution for day or night.

Happiness takes guts.

It is now understood that the gut plays a major role in neurologic health. Scientists have discovered what they call the “second brain”—neurons in the intestinal tract that communicate like neurons in the brain. The discovery that mood-supporting chemicals like serotonin are produced by the gut has shifted research to focus on the gut-brain connection.

Inflammation in the gastrointestinal (GI) tract can play a role in developing depression and “brain fog.” On the other hand, controlling inflammation and supplementing with probiotics may result in better GI balance, improvement in brain function, and a reduction in symptoms of mild depression. ●

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9/21/23 12:33 PM

[ quick tips ]

BY KELLI ANN WILSON

stress less natural ways to cope

Fill in the gaps Nutritional deficiencies can make stress symptoms worse. If your diet has been less than ideal, consider adding more foods rich in key stress-fighting nutrients; supplements may also help.

Vitamin A has antioxidant properties that may help control feelings of stress. Foods rich in vitamin A include cantaloupe, eggs, mango, milk, red bell peppers, and tomatoes.

B-complex vitamins boost nervous system health.

Vitamin B9 (folate) can be found in beans, eggs, fresh fruit, leafy greens, peanuts, sunflower seeds, and whole grains. Poultry, salmon, and tuna are rich sources of vitamin B6. You can get vitamin B12 from dairy products like milk, cheese, and yogurt, as well as eggs, fish, poultry, and fortified breakfast cereals.

Vitamin C helps reduce feelings of anxiety caused by oxidative damage. Fruits and vegetables like bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, lemon, kiwi, strawberries, tomatoes, and white potatoes are the best sources of vitamin C. Vitamin D deficiency can make it harder for your body to absorb other vitamins and make the symptoms of

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stress feel more acute. Fatty fish and fish oils are the best food sources of vitamin D, but it can also be found in fortified cereals, juices, and milks.

Magnesium deficiency can make it harder for the body to respond to stress. In turn, stress tends to deplete magnesium resources, creating a feedback loop of compounding stress. Good food sources of magnesium include almonds, bananas, brown rice, cashews, leafy greens, dark chocolate, milk, dark chocolate, oatmeal, poultry, pumpkin seeds, raisins, and yogurt.

Omega-3 fatty acids help to reduce inflammation and have been linked to lower levels of the stress hormone cortisol. Fatty fish contain the highest levels of omega 3s, but you can also get them from some plant sources like avocados, chia seeds, flaxseeds, olive oil, and walnuts. ● SELECTED SOURCES “Coping strategies,” Anxiety and Depression Association of America, https://adaa.org • “Eat these foods to reduce stress and anxiety,” Cleveland Clinic Health Essentials, https://Health.

ClevelandClinic.org, 6/15/21 • “Folate (folic acid)—vitamin B9,”; “Magnesium,”; “Vitamin A,”; “Vitamin B6,”; “Vitamin B12,”; “Vitamin C,”; “Vitamin D,” Nutrition Source, Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu, 3/23 • “Magnesium,” National Institutes of Health, https://ods.od.nih • “Omega-3 supplements do double duty in protecting against stress,” by Emily Caldwell, Ohio State News, https:// news.osu.edu, 4/19/21

NOVEMBER 2023

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9/20/23 2:13 PM

20 min

prep time + 2 hrs chill time serves 8

Calming ChocolateCashew Fudge From the Taste for Life test kitchen

4 oz bittersweet chocolate (minimum of 60 percent cacao), chopped into small pieces ½ ripe avocado ¹⁄³ c unsweetened cashew butter

¹⁄³ c maple syrup

1 Tbsp unsweetened cocoa powder

1 tsp vanilla extract ¼ tsp salt ¹⁄³ c chopped cashews

1. Line an 8½ x4½-inch loaf pan with unbleached parchment paper, allowing paper to overhang on 2 sides of pan.

2. Melt chocolate in a heatproof bowl set over a small saucepan of simmering water until melted and smooth.

Set aside.

3. Blend avocado, cashew butter, maple syrup, cocoa powder, vanilla, and salt. Add melted chocolate to blender and blend until smooth.

4. Scrape mixture into pan and smooth top. Lightly press chopped cashews over top. Chill 2 hours.

5. Lift fudge out of pan using parchment paper overhang.

Place on a cutting board and cut into 8 bars. Store leftovers in fridge.

Kitchen Note: Treat yourself with this healthier version of a holiday favorite, rich in stress-busting ingredients like avocados, cashews, and dark chocolate.

Per serving: 220 Calories, 4 g Protein, 24 g Carbohydrates, 2 g Fiber, 14 g Total fat (4 g sat), 79 mg Sodium, ★ Vitamin B2 (riboflavin), Magnesium, Phosphorus, Zinc

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[ healthy strategies ]

BY KELLI ANN WILSON

prevent type 2

diabetes strategies to reduce your risk

Assess 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 of age or older • having a close family member with Type 2 diabetes • being physically active less than three times per week • 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.

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.

Fight back with food Diet plays an important role in maintaining healthy blood sugar levels. Here are some suggestions to help you put the right foods on your plate.

Add more of these foods: L ow-carb vegetables like asparagus, bell peppers, broccoli, and spinach F ruits including apples, bananas, berries, and oranges L ean protein such as chicken, eggs, fish, tofu, and turkey 20

W hole grains including brown rice, quinoa, and steel-cut oats W ater and unsweetened drinks And less of these: P rocessed foods such as chips, fast food, and sweets T rans fats found in margarine and processed or fried foods S ugary drinks including sweetened fruit juice, soda, and sports drinks A lcohol ● SELECTED SOURCES “Diabetes basics,” 10/25/22; “On your way to preventing Type 2 diabetes,” 4/6/22; “Prediabetes—Your chance to prevent Type 2 diabetes,” 12/21/21; “Prevent Type 2 diabetes,” 12/21/21; “Type 2 diabetes,” 12/16/21, Centers for Disease Control and Prevention, www.CDC.gov

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40 min prep time serves 4 From the Taste for Life test kitchen

1 Tbsp olive oil

1. Preheat oven to 350°.

1 red bell pepper, seeded and cut into ½-inch pieces

2. Heat oil over medium heat in an oven-safe nonstick skillet or cast iron skillet. Add bell pepper.

Cook, stirring often, until tender, approximately 5 minutes. Add spinach and garlic and cook for 2 minutes. Remove skillet from heat and season vegetables with salt and pepper.

2 c thinly sliced baby spinach 1 garlic clove, minced 8 eggs Salt and freshly ground black pepper ½ c milk (dairy or unsweetened nondairy) ½ c crumbled soft goat cheese ⅛ c parsley

3. Whisk eggs and milk together in a large bowl until just blended. Don’t over-whisk eggs or frittata will collapse when cooling. Gently stir eggs into vegetable mixture in pan.

4. Sprinkle goat cheese and parsley over top. Transfer skillet to oven and bake 20 to 25 minutes, or until edges are lightly browned and a knife inserted in center comes out clean.

Kitchen Note: This easy skillet dish is perfect for a weeknight dinner or weekend brunch, and features foods that have been shown to support healthy blood sugar levels, like bell peppers, eggs, and spinach.

Per serving: 246 Calories, 17 g Protein, 5 g Carbohydrates, 1 g Fiber, 17 g Total fat (7 g sat), 441 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Vitamin B2 (riboflavin), ★★★ Vitamin A, B12, Phosphorus, ★★ Vitamin B6, Folate, ★ Vitamin D, E, Calcium, Iron, Zinc

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BY TASTE FOR LIFE STAFF

BUILD YOUR MICROBIOME Probiotics and prebiotics can help

Bacteria and other beneficial microbes in your gut (aka the microbiome) aid digestion and boost the manufacture and absorption of nutrients. The microbiome has generated significant research in recent years, revealing major impacts on overall health. Studies released in 2023, for example, have shown its effects on blood pressure, anxiety, vision disorders such as age-related macular degeneration, and other conditions.

Microbiome building blocks Probiotics: Beneficial bacteria and other microorganisms found in the gut are called probiotics.

Yogurt and other fermented foods are rich in probiotics that help support a healthy microbiome. Probiotic supplements, especially ones that contain Lactobacillus

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and Bifidobaceria strains, may offer additional support— special formulations are available for men, women, children, infants, and those who follow special diets.

Prebiotics: Certain compounds found in plants, called prebiotics, are the favorite food of probiotics.

Consuming more foods rich in prebiotics, like garlic

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and onions, encourages beneficial bacteria to flourish. Prebiotics are also available as nutritional supplements, including in combination with probiotics (sometimes called synbiotics).

Benefits of a strong microbiome A well-balanced microbiome is important for overall health. Here are some of the many ways that a healthy gut contributes to whole-body wellness.

Immunity. The common cold and similar respiratory viruses back off when faced with the power of probiotics. Immune function tends to dwindle as people age, yet prebiotic supplements bolster immunity in older people.

Appetite control. Research shows that dysbiosis—an imbalance of gut flora caused by too few healthy bacteria or an overgrowth of bad bacteria and yeast—may negatively affect weight. Probiotics and prebiotics both help the gut return to a balanced state. Appetite, caloric intake, and body mass index all tend to go down when people take prebiotics.

Focus. A typical Western diet high in saturated fats and sugars can negatively affect the mind.

This diet-cognition link is thought to relate (at least in part) to out-of-balance gut bacteria. It may seem surprising that gut health influences mental clarity, but the connection has been well established in research. In fact, when probiotics and prebiotics are added to the diet, thinking processes can improve.

Mood. Prebiotics are associated with reduced anxiety, depression, and stress. When healthy volunteers supplemented with prebiotics for three weeks, their anxiety—as measured by cortisol levels—went down. ● SELECTED SOURCES “Food as medicine: Prebiotic foods,” Children’s Hospital of Philadelphia, www.chop.edu, 12/21/22 • “The gut microbiome and hypertension” by J.A. O’Donnell et al., Nature Reviews Nephrology, 3/23 • “Gut microbiota: A contributing factor to obesity” by S.M. Harakeh et al., Frontiers in Cellular and Infection Microbiology, 8/16 • “Health-promoting components in fermented foods . . .” by Francesca Melini et al., Nutrients, 5/19 • “Microbiome in anxiety and other psychiatric disorders” by N.M. Privak et al., Medical Clinics of North America, 1/23 • “Probiotics: Supplements for digestive health,”; “Top foods with probiotics,” 3/28/22, www.

WebMD.com • “Probiotics: What you need to know,” National Center for Complementary and Integrative Health, https://nccih.nih. gov • “Gut to brain dysbiosis: Mechanisms linking Western diet consumption, the microbiome, and cognitive impairment” by E.E. Noble et al., Frontiers in Behavioral Neuroscience, 1/17 • “The role of the gut microbiome in eye diseases” by D.C. Zysset-Burri et al., Progress in Retinal and Eye Research, 1/23

Happy gut shopping list Support a healthy microbiome by adding more of these foods to your diet.

Probiotics

Prebiotics

✓ Sauerkraut

✓ Almonds

✓ Miso soup

✓ Artichoke

✓ Aged cheeses

✓ Asparagus

✓ Kefir

✓ Bananas

✓ Sourdough bread

✓ Beans

✓ Buttermilk

✓ Cabbage

✓ Sour pickles

✓ Dark Chocolate

✓ Tempeh

✓ Flax ✓ Garlic ✓ Leafy greens ✓ Oats ✓ Onion ✓ Peas ✓ Whole grains

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BY MARY ANN O’DELL, MS, RDN

4 keys to fight

indigestion It is estimated that up to 20 percent of Americans experience heartburn and indigestion. For those who do experience it, enjoying that big holiday meal can become uncomfortable. Problems associated with the digestive tract include indigestion, heartburn, gas, bloating, and constipation. Thankfully there are a variety of things you can do to help reduce those unpleasant feelings, including using natural remedies that offer relief without side effects, and working to address the underlying issues. Here are my top four keys to improving digestion and fighting off indigestion. q Slow Down. Take time to chew your food, which is the first critical step in the digestion process. This is a great time to savor the food and enjoy the company you are with. r Take a Full Spectrum Digestive Enzyme.

Our bodies produce enzymes that break down fats, carbohydrates, and protein. As we age, these enzyme levels decline, leading to more problems with excess gas and indigestion. Digestive enzyme supplements

Paragon Plus™

Super-Zyme Complex™ Enzyme complex to support digestion.* With pancreatic enzymes to support digestion of fats, carbohydrates, and proteins.* Enhanced with fenugreek for stomach and intestinal comfort.*

can help support the digestion process in the body, reducing some of those symptoms. Take enzymes with your heavier meals. s Fight Acid Naturally. For those times when you do have a heartburn flare-up, calcium carbonate can help neutralize the acid and give quick relief. This mineral is effective for buffering the acid in the stomach and reducing irritation. In addition, calcium will not interfere with normal, essential gastric acid secretion like some over-the-counter antacid medications do. t Support Digestive Health with Probiotics.

Probiotics are friendly bacteria that live in the intestinal tract. They are essential for the breakdown and assimilation of nutrients in the gut. They are also important for immune health, helping to protect the body against bad bacteria and excess yeast.

Don’t dread that family meal . . . enjoy it with help from nature. Try a natural remedy to improve digestion, reduce unwanted symptoms, and just feel better! ●

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Daily Balance Prebiotics & Probiotics Supports digestive, immune, and respiratory health, and occasional bloating relief.* Supplies organic prebiotic + 10 probiotic strains.

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[ cook-at-home ]

BY LISA FABIAN

cooking for a crowd first: don’t stress!

Easier said than done, right? Preparing a big batch of food might make you want to throw in the kitchen towel and cancel the event, but don’t! Party planning doesn’t need to be stressful or even difficult. Here’s how to throw a gathering where there’ll be enough food for everyone, and where you won’t be stuck with a lot of leftovers.

Let’s Party Before you get the shindig started, determine the number of guests you’ll host. Then ask yourself the following: Do they love to eat? Will children or teens be present? Teenagers can often eat a lot. Factor all this in when planning on the amount of food to buy.

Next, consider the event. Is it an appetizer-only gathering, or will you be serving a multicourse meal? If the event is apps only, aim to offer at least six different appetizers with 12 to 14 pieces per person. If there will be a meal, serve a minimum of four separate appetizer

26

choices with 6 to 8 pieces offered per guest. Decorative bowls filled with olives, dried fruits, and roasted nuts make quick, easy, and filling appetizer options.

Determine how much you can spend. Don’t allocate your budget to items you can easily borrow from friends and family. This includes extra chairs, plates, silverware, glassware, linens, and decorations.

Above all don’t stress yourself out by making all the food yourself. Ask others to contribute their favorite dishes to the spread. This will save you both time and money.

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How Much Should I Make?

If you’re serving a dish your guests enjoy, plan on offering more. If it’s a not-so-popular food, you can get by serving less. Here are the amounts of food per person to aim for. ✔ Appetizers, Salads, Soups, and Breads Dips and spreads: ¹⁄³ cup Salad: 1 cup Soup: 1 cup Biscuits/muffins: 1½ each ✔ Main Meal Meat (boneless): ½ pound Pasta: 4 to 6 ounces R oasts (bone in): ¾ to 1 pound Shrimp (large): 5 to 7 each Whole turkey: 1 pound

✔ Desserts Bars or brownies: 1 to 2 each Cheesecake: 2-inch wedge Cobbler: 1 cup Cookies: 2 to 3 Ice cream or sorbet: 8 ounces Pie: 3-inch wedge Pudding: 1 cup ✔ Drinks F ruit punch: 1 to 2 (4 oz) servings per hour C offee: 1 to 2 (4 oz) servings per hour T ea: 1 to 2 (8 oz) servings per hour Remember that on certain occasions (especially holidays), people tend to overindulge. Factor this in to your calculations. You don’t want to run out of food, so aim for making a little bit more while still sticking to your budget. ● SELECTED SOURCES “Cooking for crowds for dummies cheat sheet” by Dawn Simmons and Curt Simmons, www.Dummies.com, 4/5/22 • “Tips for calculating how much to cook for a crowd”

by Allrecipes Editorial Team, www.Allrecipes.com

© 2023 JEREMY SCHECK

✔ Vegetables P otatoes and yams: 1 (medium) V eggie side dish: 3 to 4 ounces

30 min prep time serves 8

Roasted Broccoli and Cauliflower From ScheckEats—Cooking Smarter by Jeremy Scheck ($35, Harvest Publications, 2023)

1 head cauliflower, cut into florets

½ tsp sweet paprika

1 head broccoli, cut into florets

½ tsp ground cumin

2-3 Tbsp extra-virgin olive oil

½ tsp red pepper flakes

1 Tbsp maple syrup

1 bunch fresh parsley, chopped

1 tsp garlic powder

1 lemon, halved

1. Preheat oven to 400˚.

2. Place cauliflower and broccoli on a half sheet pan. Drizzle with oil and maple syrup, and sprinkle with garlic powder, paprika, cumin, and red pepper flakes. Mix well with your hands, and then roast for 15 to 20 minutes, until vegetables have reached desired doneness.

3. Sprinkle with parsley and squeeze lemon juice on top.

Kitchen Note: Roasting is one of the easiest ways to cook vegetables, and it adds a lot more flavor than steaming or boiling. To switch things up, you can use any tender herbs you like—cilantro, dill, mint, basil, or chives—and any acid, such as lime juice, balsamic vinegar, or pomegranate molasses.

Per serving: 86 Calories, 4 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 4 g Total sugars (2 g Added sugars), 4 g Fiber, 4 g Total fat (1 g sat), 51 mg Sodium, ★★★★★ Vitamin C, K, ★★ Vitamin A, B6, Folate, ★ Vitamin B2 (riboflavin), Phosphorus, Potassium

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[ weight & fitness ]

BY TASTE FOR LIFE STAFF

the ABCs of MCT natural support for your weight loss journey

Like many Americans, you may have put on weight during the COVID pandemic. If your extra pounds have hung on, you may want to consider MCT as a weight-loss tool. Here’s what you need to know.

What is MCT? MCT stands for medium-chain triglycerides, a type of fat found naturally in coconut or palm kernel oil. MCT oil is a supplement usually made from those food sources.

Unlike long-chain triglycerides (LCT), which are the type of fats you commonly eat (olive, safflower, soybean, and avocado oils), MCT molecules are smaller and easier for your body to digest and turn into energy.

How is it used?

MCT oil can help your body make ketones, an energy source that doesn’t contain carbs. Ketones reduce insulin levels and burn more fat. If you’re on a low-carb

or ketogenic diet, MCT may help your body reach its fatburning phase more quickly than LCT, leading to better and faster weight loss.

What does the science say?

Research has shown MCT oil aids in modest weight loss and improves certain health markers, including inflammation. Replacing LCT with MCT may help with satiety. A meta-analysis of 17 studies found that people consistently ate less after consuming MCTs as opposed to how much they ate after LCT consumption. MCT may also make your muscles more effective, giving you strength to finish workouts. ●

SELECTED SOURCES “Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intesnity exercise in recreational athletes” by N. Nosaka et al., Journal of Nutritional Science and Vitaminology • “Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men” by M.P. St-Onge et al., European Journal of Clinical Nutrition, 10/14 • “Medium chain triglycerides enhance exercise endurance through the increased mitochondrial biogenesis and metabolism” by Y. Wang et al., PLoS One, 2018 • “A systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intake” by T. Maher and M.E. Clegg, Critical Reviews in Food Science and Nutrition, 2021 • “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil” by M.P. St-Onge and A. Bosarge, American Journal of Clinical Nutrition

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Supplementing with MCT You can add MCT oil to many foods and drinks, including smoothies, salad dressings, and coffee. MCT oil should not be used for cooking because it has a low burning point.

Dosing depends on individual needs and tolerance, but the recommended range is no more than four to seven tablespoons per day (spread out, not all at once). If you take MCT daily, you may also need to scale back on the rest of your fat consumption. Just one tablespoon of MCT oil contains 14 grams of fat.

Note: MCT oil is high in saturated fats.

Consuming excess amounts may cause bloating, cramps, diarrhea, gas, stomach pain, and even vomiting. Discuss options with your healthcare provider or a dietitian before adding MCT to your diet.

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