Healthy Edge Magazine Chamberlin's DEC2021

DECEMBER 2021

• Get better sleep •B read baking 101 •N atural pain relief

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11/1/21 11:45 AM

[ healthy pick ]

broccoli

While broccoli may have started out as a wild plant in the mustard family, today it’s a very popular veggie—the average American eats more than five pounds of it every year! And that’s a good thing because broccoli is loaded with health benefits.

Compounds in broccoli have been linked to better blood sugar levels and healthier joints. It also contains remarkable cancer-fighting compounds that may help to fight breast cancer. Broccoli enhances the liver’s detoxifying capabilities and decreases the growth of human papillomavirus, implicated in cervical cancer. And broccoli is a nutrient powerhouse high in vitamins including A, C, K, and folate; magnesium; phosphorus; and potassium.

All parts of the broccoli plant are edible including its florets, leaves, and stems— the stalk of the broccoli plant is rich in fiber so don’t toss it out! Boiling isn’t the best way to prepare broccoli, as it strips many of the plant’s nutrients, so try steaming, stir-frying, or roasting it instead. Broccoli is also great raw with a tasty dip or shredded to make a slaw. ●

Nutrition Facts

Sugar

1.4 g

SELECTED SOURCES “Broccoli,” USDA National Nutrient Database for Standard Reference, www.ndb.nal.usda.gov, 12/16/19 • “Health benefits of broccoli” by Stephanie Booth, www.WebMD.com, 6/14/21 • The Encyclopedia of Healing Foods by Michael Murray, ND, and Joseph Pizzorno, ND, with Lara Pizzorno, MA, LMT ($39.95, Atria, 2005)

Fiber

2.4 g

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Serving Size 1 cup, raw

Amount Per Serving

Calories

32

Protein

2.5 g

Fat

0.4 g

Carbohydrates

Sodium

6g

36 mg

2021

11/3/21 10:59 AM

© 2018 STERLING PUBLISHING CO., INC.

17 24

14

celebrations Healthier versions of your holiday favorites.

[ december contents ] 5 market gourmet Sweet Potato Latkes.

6 health front

25

Mushrooms linked to better mental health • Whole grain rye may boost weight loss • FDA recommends lowering sodium in processed foods • More

12 celebrations Orange-Cranberry Mocktail • Cranberry Date Cookies • Tarragon Game Hens with Fennel and Potatoes • Basic Roasted Root Vegetables

16 cranberries for all seasons Get to know this tasty natural remedy.

18 quick tips Keep your hair healthy this winter with protective oils.

20 healthy family Elderberry is an immunity all-star.

22 ease the pain Natural ways to get relief.

24 to all, a good night!

Strategies for more restful sleep.

25 aromatherapy: the scent of the season Essential oils to carry you through the holidays.

26 let’s get cooking Learn to make your own bread at home.

28 natural beauty Get a polished look with natural cosmetics.

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

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10/29/21 8:51 AM

[ note to shoppers ]

Bring on a healthy winter Thanksgiving marks the beginning of the festive season. Your December celebrations may feature Hanukkah, Christmas, Kwanzaa, or a multicultural combination of the three.

In our food feature this month you’ll find recipes fit for the season (page 12), including a yummy mocktail, cookies, a fragrant one-pan main dish, and roasted vegetables. The Let’s Get Cooking department highlights breads, fun to bake and delicious to eat (page 26).

Cranberries are everywhere at this time of year, turning up in strings on Christmas trees and in sauces and chutneys at the table.

This beautiful berry is also a nutritional powerhouse, with benefits for heart, gut, and urinary tract health (page 16).

In Healthy Family (page 20), Victoria Dolby Toews presents strategies for staying well during cold and flu season, focusing on the hard-working elderberry. Quality sleep also supports immunity.

If you have trouble in that department, whether from stress, pain, or other discomfort, check out nutritionist Sally Karlovitz’s suggestions (page 24).

Dry air indoors and out can take a toll on your locks, so see our winter hair care advice (page 18). And, if you love makeup, don’t miss our tips for getting a polished look with natural cosmetics (page 28).

Speaking of indoor air, consider aromatherapy (page 25). The use of essential oils can refresh the mind as well as pleasing the senses— while adding a festive atmosphere to your home.

By the time New Year’s Eve and First Night roll around, you’ll likely be ready to hunker down for a healthy winter’s nap.

The happiest holiday season to you and yours!

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

Chief Content Officer and Strategist Lynn Tryba Lynn.Tryba@TasteforLife.com Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Executive Director of Business Development Amy Pierce 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 The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

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: 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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2021

10/28/21 11:26 AM

[ market gourmet ] Sweet Potato Latkes From the Taste for Life test kitchen

1 lb sweet potatoes, peeled

¼ c all-purpose flour

1 large egg, slightly beaten

Pinch cayenne pepper

K tsp salt V tsp freshly

ground black pepper

¼ c chopped flatleaf parsley

1. Preheat oven to 400˚. Generously grease a nonstick cookie sheet and set aside.

2. Grate peeled sweet potatoes into a large bowl using a box grater, grating down the potatoes lengthwise to get longer strands. Transfer sweet potato gratings to a clean dish towel and wring out excess liquid.

3. Toss sweet potato gratings with flour, egg, cayenne pepper, salt, pepper, and parsley in bowl.

4. Drop N cup of sweet potato mixture onto greased cookie sheet. Flatten mixture with palm of your hand.

Repeat process 11 more times.

5. Bake latkes for 8 to 10 minutes, until undersides are golden. Flip each latke and cook for an additional 8 to 10 minutes, until golden brown.

Kitchen Note: Sweet potatoes add an earthy sweetness to the traditional Hanukkah favorite. Instead of pan frying, this recipe bakes the latkes for a healthier alternative.

Per serving (3 latkes): 143 Calories, 4 g Protein, 29 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 4 g Fiber, 1 g Total fat (0 g sat), 316 mg Sodium, HHHHH Vitamin A, K, HH Vitamin B6, H Vitamin B2 (riboflavin), Phosphorus

30 min prep time makes

12 latkes

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10/20/21 1:26 PM

[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

mushrooms may ease depression Mushrooms have been shown to help reduce the risk of cancer. New research from the Penn State College of Medicine determined that they may also boost a person’s mental health.

Researchers looked at diet and mental-health data from more than 24,000 US adults over a 10-year period. They determined that antioxidants in mushrooms helped lower the rate of depression in those who ate them.

SOURCE “Mushroom consumption may lower risk of depression,” Penn State, 10/12/21

choose rye for weight loss People who ate high-fiber products made from whole-grain rye lost more weight and body fat than participants who ate similar products made from refined wheat. Calorie intake was about the same in both groups over the 12week study.

Those in the wheat group also lost weight, but not as much as those who ate rye.

SOURCE “Rye a better choice than wheat for weight loss,” Chalmers University of Technology, 10/12/21

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10/27/21 11:06 AM

FDA calls for lower salt in foods Food manufacturers are being asked by the Food and Drug Administration to reduce the salt in their products. The FDA recommended the reduction in October, aiming to lower Americans’ sodium intake by 12 percent over the next two and a half years.

The goal is lower rates of heart disease, which is responsible for more US deaths than any other cause. Dietary guidelines call for a daily intake of no more than 2,300 milligrams (mg) of sodium per day. The average adult consumes about 3,400 mg, however. The majority of that sodium comes from processed foods.

SELECTED SOURCES “FDA issues guidelines to reduce salt in foods” by Andrew Jacobs, New York Times, 10/13/21 • “New FDA guidance aims to drastically cut salt in food supply” by Erika Edwards, NBCNews.com, 10/13/21

Did You Know?

“The overall composition of the average US diet has shifted towards a more processed diet. This is concerning, as eating more ultra-processed foods is associated with poor diet quality and higher risk of several chronic diseases,” said Filippa Juul, PhD, an NYU professor who led a new study.

Ultra-processed foods are industrially manufactured, ready-to-eat or heat, include additives, and are largely devoid of whole foods. Dr. Juul said the consumption of ultraprocessed foods “may be a key driver of the obesity epidemic.”

SOURCE “18-year study measures increase in industrially manufactured foods that may be contributing to obesity and other diseases,” New York University, 10/14/21

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10/27/21 11:07 AM

Weleda

Sheer Hydration Facial Care

Sheer Hydration offers long-lasting skin hydration from prickly pear cactus. Eye Gel is a cooling roll-on eye gel that delivers up to 12 hours of moisture with extra benefits from cucumber extract and aloe.

Daily Crème offers weightless, breathable, 24-hour moisture from prickly pear plus nourishing plant oils. Moisture Mist provides instant, refreshing hydration from prickly pear, aloe vera, and witch hazel.

KOS

Bolt from the Blue

This vivid blue blend combines potent natural energizers from land and sea, infused with uplifting herbs and blue spirulina, plus adaptogenic mushroom and 70 mg PurCaf caffeine from organic green coffee beans. The result is an all natural energy boost with an Electric Boostberry blue raspberry flavor. No gluten, dairy, or soy.

Garden of Life

Dr. Formulated Quercetin Drop Uric Acid

This effective formula was designed

by Dr. Perlmutter, M.D., to work with your diet and exercise program to help reduce dietary uric acid levels.* It includes 500 mg quercetin, antioxidant-rich tart and acerola cherries, and rose hips, plus powerful luteolin from artichoke. It also contains clinically studied Bacillus subtilis DE111 probiotic for added immune and digestive support.*

Primal Kitchen

No Dairy Classic or Mushroom Gravy

No cooking required for this rich, savory gravy. Classic Turkey Gravy is made with turkey bone broth for the savory flavor and creamy texture you know and love from your homemade favorite, but without the dairy. Mushroom Gravy is a vegan gravy made with mushroom broth and cashew butter and features the classic creamy, silky texture you know and love. Paleo, Keto, and Whole30 approved.

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Herbs, Etc.

Congest Free

A concentrated liquid blend of herbs that support sinus health.* The blend of traditional Chinese and Western herbs helps to cool hot, dry mucous membranes, and open up congested sinuses.* It balances sinus pressure and is good when used during air travel to ease congestion.*

Sukin

Purifying Facial Masque

This antioxidant-rich facial mask includes a base of bentonite and Red Reef Australian kaolin clays that absorb oils, exfoliate, and soften skin.

Soothing aloe vera, rosehip, and jojoba oils help to hydrate the face while the mask dries, leaving skin feeling refreshed and purified once removed. Good for all skin types.

Yerba Prima

Detox & Immunity Booster

Focusing on wellness, this herbal formula combines the immune system boosting properties found in elderberry as well as vitamin C, folate, potassium, iron, and manganese-packed beetroot. The combination is designed to strengthen the immune system by taming inflammation, lessening stress, and assisting in preventing and easing cold and flu symptoms.*

Eat the Change

Mushroom Jerky

Made from hand-picked mushrooms that are marinated and wood smoked, this organic mushroom jerky is a savory snack that celebrates the incredible variety of flavors and ingredients the earth has to offer.

Hickory Smokehouse is reminiscent of bacon, with real hickory wood smoke flavor and touches of tomato and paprika for richness. Sea Salt + Cracked Pepper is bold and zesty, made with a dry rub technique to bring out the meaty quality of the mushrooms.

2021

10/29/21 4:09 PM

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11/1/21 9:11 AM

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10/22/21 12:05 PM

Season’s Greetings & Lots of Cookie Eatings Healthier holiday baking begins with America’s favorite Avocado Oil.

Visit our blog for more holiday recipe inspiration! chosenfoods.com

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10/15/21 6:51 PM

BY EVA MILOTTE

Herald the holidays with these healthy recipes.

They feature the season’s favorite flavors and ingredients.

Orange-Cranberry Mocktail From the Taste for Life test kitchen

1 c cranberry juice

1 c fresh orange juice (preferably fresh squeezed)

1 Tbsp lime juice

10 min prep time serves 6

Honey or agave syrup, optional

4 c sparkling water

Ice

1 orange, cut into thin wedges

Fresh whole cranberries

1. In a large container, mix cranberry juice, orange juice, lime juice, and honey or agave syrup to taste, if using.

2. Add sparkling water and stir well.

3. Transfer to individual serving glasses. Top with ice.

4. Garnish with orange wedges and cranberries. Serve immediately.

Per serving: 52 Calories, 1 g Protein, 13 g Carbohydrates, 11 g Total sugars, 1 g Fiber, 0 g Total fat, 22 mg Sodium, HHHHH Vitamin C

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10/28/21 10:23 AM

Cranberry Date Cookies From Fantastic Vegan Cookies by Tiina Strandberg ($21.99, Page Street Publishing, 2021)

K c gluten-free rolled oats L c pecans or walnuts or a mixture of both

45 min prep time

10

yields small cookies

L c fresh or frozen cranberries L c pitted dates such as medjool dates, plus more as needed

1 Tbsp coconut oil, room temperature and scoopable

K tsp cinnamon V tsp salt

Icing

K c confectioners’ sugar 1 Tbsp cranberry juice

N tsp raspberry powder (optional)

1. Preheat oven to 375°. Line a baking sheet with parchment paper.

2. In a high-speed blender or food processor, blend oats, pecans, cranberries, pitted dates, coconut oil, cinnamon, and salt until you have a coarse dough that sticks together well. Add more pitted dates, half a date (if using medjool dates), or one date (if using smaller dates) at a time if cookie dough is too crumbly.

3. Take about 1K tablespoons of dough and roll it into a ball. Flatten ball on parchment paper into a Q-inch-thick cookie with a diameter of 1R inches.

4. Bake cookies in oven for 15 minutes.

Let cookies cool on baking sheet for 15 minutes before moving them onto a cooling rack.

5. In a bowl, mix together confectioners’

© TIINA STRANDBERG

sugar, cranberry juice, and raspberry powder, if using. Spread icing on top of cookies.

6. Store cookies in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 2 months.

Kitchen Note: When it’s a wholesome and quick-to-make cookie you’re after, this is the perfect healthy recipe for you. The beautifully pink sugar icing is optional but recommended if you want a sweeter snack cookie. Try this cookie with blueberries, red or black currants, or blackberries.

Per serving (1 cookie with icing): 96 Calories, 1 g Protein, 16 g Carbohydrates, 11 g Total sugars (6 g Added sugars), 1 g Fiber, 4 g Total fat (1 g sat), 30 mg Sodium, H Magnesium, Phosphorus

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10/28/21 10:23 AM

continued from page 13

© 2018 STERLING PUBLISHING CO., INC.

Easy recipe substitution!

Substitute 2 (2- to 3-pound) chickens for the Cornish game hens*

75 min

Tarragon Game Hens with Fennel and Potatoes

prep time serves 6

From One Pot Recipes by Ellen Brown ($24.95, Sterling Epicure, 2018)

2 or 3 (1O-lb each) Cornish game hens*

4 Tbsp (K stick) unsalted butter, softened

N c chopped fresh tarragon leaves

4 garlic cloves, minced

2 small fennel bulbs (about 1N lb total) 2 or 3 russet potatoes, peeled and cut into 1-inch cubes

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2. Remove stalks from fennel bulbs, and trim off bottom. Cut each bulb into 6 segments, keeping core whole so that each section retains its shape. Remove hens from roasting pan using tongs and place on a plate. Arrange fennel segments with cut sides down in roasting pan. Add potato cubes in pan and place hens on top. Baste hens with juices that have accumulated in pan.

3. Return pan to oven and roast vegetables for 15 minutes. Turn over fennel segments and potato cubes with

2 tsp grated lemon zest

Kosher salt and freshly ground black pepper, to taste

1. Preheat oven to 425°. Place rack in middle position of oven, and line a 12x16-inch roasting pan with heavy-duty aluminum foil. Using poultry shears or a sharp knife, cut along backs of hens. Turn them over and press them flat with the palm of your hand. Mix butter, tarragon, garlic, lemon zest, salt, and pepper in a small bowl. Lift skin around breasts of hens and divide seasoned butter between them. Sprinkle both sides of hens with salt and pepper and arrange them in pan. Bake hens for 30 minutes, with skin side up.

tongs and roast for an additional 15 minutes, or until vegetables are tender and hens register 165° on an instantread thermometer inserted into thighs. To serve, cut hens in half and plate each half with some of vegetables, spooning juices over top.

Kitchen Note: In this dish, the juices from the butterflied Cornish game hens provide the flavorful sauce for the fennel and potatoes that are cooked with them in the roasting pan. The combination of anise-scented tarragon, heady garlic, and fresh lemon zest perfectly complements all three ingredients. The dish can be prepared up to one day in advance and refrigerated, tightly covered. Reheat it, covered with foil, in a 325˚ oven for 15 to 20 minutes, or until hot. *You can substitute 2 (2- to 3-pound) chickens for the Cornish game hens. Bake them for 1N to 1K hours, or until thigh meat registers 165˚ on an instant-read thermometer.

Per serving: 770 Calories, 55 g Protein, 22 g Carbohydrates, 4 g Total sugars, 4 g Fiber, 50 g Total fat (17 g sat), 425 mg Sodium, HHHHH Vitamin B3 (niacin), B6, Phosphorus, HHHH Vitamin B2 (riboflavin), B12, K, HHH Potassium, Zinc, HH Vitamin A, B1 (thiamine), C, Iron, Magnesium, H Vitamin E, Folate, Calcium

2021

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11/1/21 9:19 AM

Basic Roasted Root Vegetables From The Complete Vegan Cookbook by the Natural Gourmet Center ($35, Clarkson Potter/Publishers, 2019)

2 to 3 lb of one or more root vegetables, such as carrots, parsnips, beets, turnips, or sweet potatoes 2 to 3 Tbsp extra-virgin olive oil

50 min prep time serves 6

N tsp fine sea salt, or more to taste

Freshly ground black pepper to taste Fresh or dried herbs and/or spices of your choice (optional)

1. Preheat oven to 425°. Wash, peel, and cut vegetables into 1- or 2-inch pieces or desired size (they just need to be cut uniformly so they cook at the same rate).

2. Put vegetables on a baking sheet and toss with oil. Vegetables should be lightly and evenly coated, but not drowning in oil. Sprinkle with salt, pepper, and herbs and/or spices, if using, and toss again, spreading vegetables in a single layer so they are not crowded. (If they’re crowded, divide them between 2 baking sheets.)

3. Roast until fork-tender, tossing vegetables about halfway through cooking for even browning. Start checking vegetables after about 15 minutes of roasting. Pierce a piece to check for doneness. Roasted vegetables should be soft on the inside and slightly browned on the outside. Continue roasting until desired doneness is achieved. In general, root vegetables take 20 to 30 minutes to roast.

Kitchen Note: There’s something so wonderfully comforting about a pan of sweet, caramelized vegetables that can be incorporated into other dishes or eaten on their own. The options are numerous with this technique. That said, you may use root vegetables and winter squash in the cooler months, as well as cruciferous favorites, like cauliflower, broccoli, and Brussels sprouts, anytime they are available. The key is that your vegetables must be evenly cut. If the vegetables are not uniform, they will cook at different rates; smaller pieces will cook faster than larger ones. Feel free to experiment by adding different spices as well: smoked paprika and garlic powder, for instance, or a sprinkling of fresh rosemary or thyme leaves.

Per serving (made with sweet potatoes, carrots, and turnips): 158 Calories, 3 g Protein, 27 g Carbohydrates, 10 g Total sugars, 6 g Fiber, 5 g Total fat (1 g sat), 241 mg Sodium, HHHHH Vitamin A, HH Vitamin B6, C, H Vitamin B1 (thiamine), K, Phosphorus, Potassium

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10/28/21 10:23 AM

BY MARY ANN O’DELL, MS, RDN

cranberries for all seasons The holiday season is the time for the little red berry, the tart cranberry, to shine! It adorns trees and is part of the holiday feast, but cranberry is much more than a condiment to be celebrated just once a year.

Rich in vitamin C and other phytonutrients that may help protect against infections and heart disease, the cranberry has become a popular herbal remedy.

History Native Americans used cranberries well before English settlers arrived. The settlers eventually learned how to use cranberries for both medicine and food, and even to dye cloth. The name cranberry is believed to have come from German and Dutch settlers who first named the berry “crane-berry” because it appeared to be the favorite food of cranes, and the blossom of the cranberry looks somewhat like the head and neck of a crane. Crane berry was shortened to cranberry.

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Cultivation of cranberries began in the 1800s in Massachusetts. Today cranberries are grown in several northern American states, including Oregon, Wisconsin, and Massachusetts.

Nutrition While cranberries contain water, they also contain carbohydrates and fiber. In fact, the US Department of Agriculture (USDA) lists one cup of cranberries as supplying 3.6 grams of fiber, or almost 13 percent of the daily value for fiber. Cranberries are best known for their antioxidant value. Cranberries supply flavonoids, including proanthocyanidins (PAC).

2021

10/29/21 12:14 PM

Uses Urinary Tract Health. The most popular reason cranberry is taken as a remedy is for urinary tract health. Studies have shown that cranberry juice and cranberry supplements can help reduce the risk and recurrence of urinary tract infections (UTIs). One study found that people who consumed cranberry juice significantly reduced the ability of both E. coli and S. aureus (responsible for Methicillin-resistant Staph aureus or MRSA) to multiply and thrive, reducing the risk of infection. Another study showed that cranberry capsules lowered the risk of UTI by 50 percent - even more than cranberry juice. It is now known that the PAC flavonoids interfere with the ability of pathogenic bacteria to cause infections in the urinary tract.

Heart Health. Compounds in cranberries help improve the flexibility and health of arteries, resulting in better circulation and blood flow. One study found that participants who consumed strong cranberry juice had a significant reduction in arterial stiffness, an indicator of heart disease. Another study found that daily consumption of cranberry for a month raised HDL “good” cholesterol by 10 percent, reducing the risk of heart disease. Other research suggests that cranberries may help reduce LDL “bad” cholesterol, triglycerides, and insulin resistance.

Gut Health. Research is now finding that cranberries may support the beneficial bacteria in the gut that are tied to immunity, mood, and digestive health. It is thought that antioxidant polyphenols and other compounds could protect gut microflora, which in turn could result in antioxidant and antiinflammatory protection in other systems of the body.

And since cranberries are a good source of fiber, they can help reduce constipation and support overall digestive health.

Research continues to show that these powerhouse berries may play a role in reducing certain types of infections, decreasing inflammation, and they may even support oral health.

Availability Cranberry is available as fresh berries, dried berries, or in juice form. It is important to note that cranberries are naturally sour, so most commercial cranberry juice cocktails contain added sugar. When drinking cranberry juice, look for 100% cranberry juice or 100% pure cranberry juice blends to avoid the excess calories and sugar. In addition, cranberry concentrates are available in supplement form, which offers the benefits of cranberries without the extra calories. ●

A simple, lightly sweet, and refreshing non-alcoholic mocktail, perfect for holiday parties and celebrations!

Christmas Cranberry Mocktail From cookathomemom.com

2 cups 100% cranberry juice chilled

Paleo & Whole30

1K cups 100% apple juice chilled 16 ounces unflavored seltzer

friendly recipe

ice

4 sprigs fresh rosemary (for garnish)

N cup fresh cranberries (for garnish)

serves 4

1. Mix the cranberry and apple juices together in a pitcher. Keep in the refrigerator until you’re ready to serve it.

2. Optional Step: Sugar rim the glasses by running a sliver of lemon around the rim, then dipping into coconut sugar. Note: This will make the mocktail Paleo but it is no longer Whole30 compliant.

3. Fill four glasses halfway with ice and add juice until each glass is about L of the way filled. Top off the last M of the glass with seltzer. Leave a little room for bubbles!

4. Garnish each glass with a sprig of fresh rosemary and a few cranberries.

Chamberlin’s

Max Extract™ Cran-Ultra™ Cranberry Promotes urinary tract health.* Provides antioxidant support.* Produced from pure cranberry fiber infused with cranberry extract for a concentrated formula.

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10/29/21 12:14 PM

[ quick tips ] B Y T A S T E F O R L I F E S T A F F

help for

winter hair

nourishing oils can help prevent damage The cold, dry weather of winter can be brutal on hair. Harsh conditions deplete your hair of its moisture, leaving it more vulnerable to breakage—not a good look for anyone!

Luckily, help is available. This duo of protective hair oils can help!

Argan oil Argan oil comes from the kernels of argan trees, native to Morocco. Sometimes called “liquid gold,” this oil is rich in essential fatty acids, minerals, and vitamins—especially vitamin E. These components nourish frizzy, coarse, and chemically treated hair.

Argan oil also moisturizes the scalp, fights dandruff, and promotes hair growth. An ideal ingredient to look for in a conditioner, it’s

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absorbed easily and makes hair softer and more manageable, without looking greasy.

It’s also great in deep-conditioning hair masks that help seal split ends.

Avocado oil Here’s another reason to love avocados: Avocado oil, rich in nutrients including antioxidant vitamin E, doesn’t sit on the top of hair; instead, it penetrates hair shafts for deep moisturization. The end result is softer, shinier, more manageable hair with less frizz, breakage, and split ends.

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10/15/21 9:11 AM

More winter hair care tips • Use an oil-based conditioner to avoid split ends and breakage.

• Protect hair by wearing a hat.

• Avoid overstyling. Give hair a break from straightening and curling irons by wearing it in twists, ponytails, buns, and braids.

• Don’t shower in hot water; instead, use warm water.

• Avoid washing hair daily.

• Don’t leave the house with wet hair in frigid weather.

Your hair could freeze and break.

• Try leave-in conditioners.

Once a week, treat hair to a deep-conditioning treatment.

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10/15/21 9:12 AM

[ healthy family ] B Y V I C T O R I A D O L B Y T O E W S , M P H

fight cold & flu

Natural strategies to stay healthy this winter Although COVID-19 (understandably) still steals the spotlight when it comes to infection news, regular cold and flu season hasn’t gone away. As you review your natural remedy arsenal, consider having the herb elderberry on hand for gardenvariety respiratory infections.

Elderberry, sometimes known by the name black elder, has served as a safe and popular food ingredient for centuries—especially in elderberry pie, wine, and jam. This herb has a long history as a folk remedy for the flu and other respiratory infections. As far back as Roman times, elderberry served as a flu remedy, which remains this herb’s forte even today.

Boost your recovery Elderberry offers solid health benefits, but it’s a good idea to set expectations appropriately. The herb won’t keep you from getting sick, but evidence does show that elderberry users enjoy a quicker recovery from winter ailments. With elderberry by your side, you’ll get back to school or work faster than without it.

But there’s a catch: Elderberry seems to work best when taken early in an infection.

Research has shown that folks taking elderberry extract (as a liquid extract of the berries) in the first day or two of an influenza-like illness recover about four days sooner than those taking a placebo. Not only were those in the elderberry group back on their feet sooner, but they also didn’t take as much or as many medications for symptom relief.

In one meta-analysis researchers stated that relying on elderberry offered the side benefit of avoiding antibiotic misuse, which happens when people take antibiotics for viral infections even though antibiotics can help only with bacterial infections. Elderberry also serves as a safer treatment than prescription medications for the common cold and influenza.

How much should you take?

You can go old school and brew cups of tea from dried 20 D E C E M B E R

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elderberry flowers to nurse yourself through a cold or flu, but more modern forms of standardized liquid extract are readily available, as well as capsules/tablets, gummies, syrups, and lozenges. 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 three to five days of an illness.

Remember: Experts advise starting elderberry at the earliest sign of a cold or flu for best results. ● SELECTED SOURCES “Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials” by J. Hawkins et al., Complementary Therapies in Medicine • “Elderberry (herb/suppl),” https://reference. medscape.com • “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections”

by Z. Zakay-Rones et al., Journal of International Medical Research, 2004 • “A review of the antiviral properties of Black Elder (Sambucus nigra L.) products” by R.S. Porter and R.F. Bode, Phytotherapy Research, 4/17

Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

2021

10/27/21 11:17 AM

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10/13/21 12:42 PM

BY TASTE FOR LIFE STAFF

ease the pain

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Natural ways to reduce inflammation and discomfort

2021

11/1/21 4:14 PM

Inflammation is a natural and important part of the immune response, and it helps our bodies repair themselves when we are injured. Sometimes inflammation can become excessive, leading to unnecessary pain—chronic inflammation can also increase the risk of developing heart disease, diabetes, Alzheimer’s disease, and even cancer. These natural ways may help to calm out-of-control inflammation.

Diet and lifestyle changes can go a long way. Whole foods, especially plant foods and those with a low to moderate glycemic index, are best. Wild-caught fatty fish and seafood have also been shown to reduce inflammation. Dark fruit like blackberries, blueberries, cherries, cranberries, and dark purple grapes are rich in antioxidants and pigments that combat inflammation—half a cup of fresh or frozen fruit is recommended.

Some types of exercise are helpful for dealing with chronic pain and inflammation, including massage, acupuncture, t’ai chi, yoga, and swimming. Getting enough sleep is also important for maintaining a

healthy inflammatory response.

Remember, if you’re dealing with pain, be sure to consult a healthcare practitioner for an appropriate diagnosis.

Soothing supplements Certain supplements may also help to ease the pain, stiffness, and diminished function associated with many inflammatory conditions. Unlike conventional pain relievers like ibuprofen and acetaminophen, these natural interventions can provide relief without unwanted side effects. Always consult your doctor before taking any new supplements. Here are a few to try:

SUPPLEMENT

HOW IT HELPS

Omega-3 fatty acids

Lowers inflammation and is good for joint pain and stiffness, back pain, and menstrual discomfort. Fish oil is an excellent source.

Probiotics

Healthy bacteria that keep your gut in balance, reduce inflammation, and may help with pain associated with irritable bowel syndrome (IBS).

Vitamin A

Helpful for people with IBS or lung disease.

Vitamin B6

May help ease discomfort from rheumatoid arthritis.

Vitamin D

Vitamin D deficiency is associated with a number of inflammatory diseases including lupus, rheumatoid arthritis, and Type 1 diabetes, as well as other age-related conditions.

Vitamins C, E, and K

These vitamins have been studied for their anti-inflammatory potential.

SAM-e

A synthetic version of a chemical produced by the body, this supplement has shown promise in treating arthritis pain.

Glucosamine and chondroitin

May help to ease the pain from moderate to severe osteoarthritis—ask your doctor if this supplement is right for you.

Curcumin

Has been shown to reduce inflammation in painful conditions including arthritis, IBS, ulcers, diabetic nerve pain, and lupus, and during recovery from surgery.

SELECTED SOURCES “Can supplements help with pain?”; Vitamins that fight inflammation,” www.WebMD.com • “Efficacy and safety of Curcuma domestica extracts compared with ibuprophen in patients with knee osteoarthritis . . .” by V. Kuptniratsaikul et al., Clinical Interventions in Aging, 2014 • “Fish oil in knee osteoarthritis . . .” by C.L. Hill et al., Annals of Rheumatic Diseases, 1/16 • “Inflammation” by V.J. Drake, Linus Pauling Institute, Oregon State University • “Regulation of osteoarthritis by omega-3 (n-3) polyunsaturated fatty acids in naturally occurring model of disease,” Osteoarthritis and Cartilage, 2011 • “Therapeutic roles of curcumin: Lessons learned from clinical trials” by S.C. Gupta et al., AAPS Journal, 1/13

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11/1/21 4:14 PM

BY SALLY KARLOVITZ, CN

to all, a

good night!

What’s keeping you up at night? Stress? Pain?

Whatever the cause, you are not alone. Millions of Americans suffer from occasional or chronic sleep challenges.

Getting enough sleep is important for physical and mental recovery each day. Lack of good quality sleep can result in fatigue, mood swings, stress, and increased risk for illness or chronic disease. Here are four key strategies to help you get better sleep.

Manage Stress. Stress is a common contributor to insomnia and sleep disturbance. Manage stress naturally by supporting nerve health with B vitamins, and sip on herbal tea, such as passionflower or chamomile, to keep nerves calm. Sometimes quieting the mind is the hardest part of getting a good night’s sleep. Try yoga or deep breathing exercises in the evening to calm the body and mind.

Create Comfort. When pain is present, sleep is disrupted, so focus on easing pain before heading to bed. Take a nice soak in a hot mineral salt bath to relax your body and soothe any aches and pains.

Magnesium deficiency is associated with insomnia and tension, so maintaining magnesium status can help improve relaxation and rest. Try adding magnesium at night to enhance muscle relaxation and improve sleep.

Turmeric can help ease inflammation and pain, making

Paragon Plus™

Melatonin Dots 1 mg May support rest and relaxation.* Melatonin is a hormone naturally produced by the body.

1 mg per sublingual tablet.

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it helpful at night. Make sure your bed and bedroom are comfortable—a cool, dark room helps support sleep.

Try Melatonin. Melatonin is a hormone naturally produced in the body that regulates the body’s circadian rhythm—its sleep and wake cycles. Melatonin levels decline significantly after the age of 40, which scientists believe may be responsible for sleep problems that increase with age. Melatonin can be very helpful for those who work night shift and sleep during the day. It is also beneficial for dealing with jet lag.

Utilize Homeopathy. For those wishing to use an herbal approach, homeopathy offers a gentle and effective approach to supporting sleep. Homeopathic remedies are made from diluted extracts of plants, minerals, and other natural sources. They work to relieve symptoms of a variety of common health conditions, including sleep struggles, without the side effects that are common in over-the-counter medications. They also have no known interactions with other medications or supplements, making them a safe choice to help ease sleeplessness. ●

Boiron

SleepCalm Melatonin-free sleep relief.* Fall asleep, stay asleep.* Calms restless sleep.

Homeopathic formula with no known drug interactions.

2021

10/29/21 12:16 PM

BY MARY ANN O’DELL, MS, RDN

aromatherapy: the scent of the season The holidays are filled with many familiar and comforting scents…fresh baked bread, peppermint sticks, and the scent of a fresh cut tree decorated for the season.

In addition to these scents, there are many other scents that can cause positive changes in the mood, mind, and body.

Through the sense of smell, aromas stimulate the part of the brain that handles emotions and memory. Scent can affect mood and feelings, while at the same time causing physiological changes in the body. This is the practice of aromatherapy—the use of essential oils and scents for healing the body as well as for pleasing the senses. Essential oils, which have been used since ancient times, are the concentrated aromatic oils of plants.

Citrus, peppermint, and rosemary can help rejuvenate and refresh the mind. Rose is known for its pleasing scent, but it can also give an overall sense of well-being. Ylang ylang and bergamot are scents that help relax, and lavender is the most popular scent, studied for its positive benefits on sleep quality.

These are just a few of the many essential oils available for aromatherapy.

Essential oils are not only used through inhalation, but also have external soothing and healing benefits for the body. Essential oils can now be found in numerous cosmetic formulations, including lotions, soaps, oral care products, shampoo, bath oils, and bath salts.

Aromatherapy lends itself to numerous gift ideas for others, or even for yourself, during the holiday season. Single and synergistic combination essential oils are available, along with natural fragrance oils, carrier oils, and diffusers. Aromatherapy products are gifts that are not only pleasing to the senses but also mindful of health and well-being. ●

Seasonal recipes for DIY aromatherapy: Vanilla Chai Latte Air Mist

If you love the smell of sweet coffee blends, this air spray is perfect for home, office, or car.

Recipe courtesy www.WyndmereNaturals.com

10 drops coffee 3% essential oil

8 drops vanilla 3% essential oil

1 drop cinnamon essential oil

1 drop clove essential oil

1. Add essential oils to a 1-oz mister bottle.

Fill with water.

2. Shake well and spray.

Eucalyptus Peppermint Essential Oil Salve

Open the senses and clear the air with this camphor- and menthol-rich salve.

Recipe courtesy www.AuraCacia.com

4 ounces coconut oil

24 drops eucalyptus essential oil 24 drops peppermint essential oil

1 4-oz wide mouth jar with lid

1. In jar, combine all ingredients. Use a fork to mix until well combined.

2. To use, apply 1 to 2 teaspoons to chest, upper back, and neck area.

Fresh Fallen Snow

A refreshing diffuser blend for winter days.

Recipe courtesy www.NOWfoods.com

1 drop wintergreen essential oil

2 drops pine needle essential oil

6 drops grapefruit essential oil

1. Add the oils to a diffuser and enjoy. Be sure to follow manufacturer’s directions for your diffuser.

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10/29/21 12:22 PM

[ let’s get cooking ] B Y L I S A F A B I A N

breadwinner make your own loaf

Buying bread at the store may be quick and easy, but making your own from scratch is a worthwhile and satisfying endeavor. Here are some basic breadmaking tips for a better loaf as well as a recipe for a sweet-and-salty focaccia.

• Aim to proof dough in a kitchen that’s about 72˚, unless otherwise indicated in the recipe.

• Use a large balloon whisk to mix the starter and liquid. This adds oxygen early on, which yields a better rise.

• Prepare the baking container by greasing it generously with butter, then dusting it with flour, and finally tipping out excess flour. Next add the dough.

• Wet your hands with water or oil for easier dough handling. This is particularly helpful if you’re new to working with dough.

• Employ the use of a plastic scraper to help shape, handle, and divide dough. A scraper also helps clean the countertop of dough.

• When making pizza or focaccia, gently stretch out the dough until you meet a little bit of resistance. Stop

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and then wait for 10 to 20 seconds to let the dough relax. Stretch it again. This helps prevent tearing.

• Since everyone’s oven is different, check the loaf 5 to 10 minutes before the end of the baking time rather than at the very end to see if the bread is done.

• Have clean, good-quality dish towels ready. Use for covering bowls of proofing dough and then later for wrapping loaves for storage.

• If your bread collapses, it may be due to overproofing. It can also be due to baking it on a hot day or adding more water than the flour can handle.

• If your bread is slightly tacky or damp at the end of baking time, let it rest in the oven with the oven turned off and the door open so extra moisture can dissipate. ● SOURCE 10-Minute Sourdough by Vanessa Kimbell ($22.99, Kyle Books, 2021)

2021

10/8/21 10:40 AM

7½ hrs

prep time + overnight ferment time

1

makes (9 x 13-inch) focaccia dough

Salted Honey Focaccia From The Sweet Side of Sourdough by Caroline Schiff ($21.99, Page Street Publishing, 2021)

Dough

2 cups plus 1 tsp water, at room temperature

N c extra-virgin olive oil, plus more for drizzling

Syrup

Scant O c active sourdough starter

1 Tbsp water

4O c all-purpose flour, divided

2 Tbsp honey

Flaky sea salt, as needed

2 Tbsp kosher salt

1. To make the dough: In a large mixing bowl, combine water and active starter, mixing well with your hands. Add half the flour (eyeballed is fine) and mix well; a few lumps are OK. It will be the consistency of pancake batter. Cover and let sit at room temperature for 30 minutes.

2. After 30 minutes, add remaining flour and salt. Mix until uniform using your hands. The dough will be quite sticky at this stage; bring it together in center of bowl, using a bowl scraper. Then cover and leave to rest for 1 hour at room temperature.

3. After the first hour, stretch and fold dough for 1 minute in bowl using a bowl scraper or your hands, turning bowl as you go so it folds from a different direction each time. Cover and rest 1 hour. Do this process three more times. You’ll need a total of four sets of folds.

4. After last set of folds, cover dough in bowl and transfer to fridge to ferment overnight, at least 10 hours and up to 14 hours.

5. In the morning, generously oil a 2-inch-deep, 9x13-inch metal pan with the ¼ cup of oil, spreading it evenly across bottom and sides of pan.

Gently transfer dough to pan using a bowl scraper and fold it over itself once. Then, using your fingers, gently press it out to a rectangle shape, coming to about 2 inches from edges of pan. The oil should pool nicely in corners and little divots on top of dough. Cover and place in a warm spot for 1 hour.

6. After 1 hour you should see some bubbles on top and dough should have increased its volume by about half. Gently press dough out further so it reaches corners of pan and, using your hands, dimple surface of dough.

Finish it with another light drizzle of oil. Cover, place in a warm spot and proof for 1 hour, or until you see more bubbles forming on surface.

7. Preheat oven to 450˚ with a rack in the center. When hot, transfer to oven. Bake until golden and bubbly, browning deeply in a few spots, 30 to 40 minutes depending on your oven.

8. While it bakes, make the syrup: Combine water with honey in a small saucepan and bring to a simmer over medium-high heat. Turn off heat and leave in pot in a warm spot.

9. When focaccia is done, carefully remove it from pan using tongs or a spatula and transfer to a resting rack to continue cooling. With a pastry brush, liberally paint honey syrup all over focaccia, giving it two coats.

Sprinkle liberally with flaky salt. Cool another 20 minutes before slicing.

Kitchen Note: This focaccia is so simple, chewy, and mouthwatering, and you’ll probably eat the entire loaf in two days. Maybe even less. It’s a perfect canvas for cheeses, jams, fruit, butter, or olive oil, which helps it go so fast. Fortunately, this dough comes together without too much effort, which means you can whip up another batch easily.

Per serving (serves 10): 284 Calories, 6 g Protein, 50 g Carbohydrates, 4 g Total sugars (3 g Added sugars), 2 g Fiber, 6 g Total fat (1 g sat), 280 mg Sodium, HHHH Vitamin B1 (thiamine), Folate, HH Vitamin B2 (riboflavin), B3 (niacin), H Iron, Phosphorus © JONATHAN METER

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10/8/21 10:40 AM

[ natural beauty ] B Y L I S A F A B I A N

glow up! try natural makeup for a polished look Cosmetics have the power to transform. However, accepting and loving your face without makeup is an important first step in learning how to work with products to bring out your unique self.

Don’t wear makeup because you are expected to or because everyone you know does. Use it if it’s a positive choice for you!

Seek products that are organic and natural and use mineral colors and natural preservatives such as vitamin E.

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2021

10/25/21 3:04 PM

Here are some ideas for a subdued but polished look.

For Face ● First things first. Apply a light moisturizing serum to

smooth away any rough spots and flaky skin. Prepping the skin in this manner helps cosmetics adhere more easily. Give the product a few minutes to sink in before applying makeup. ● Choose a liquid foundation in the same shade as your skin. To determine whether you need a cool or warm color, look at the veins on the insides of your wrists. If the veins are blue or purple, you have cool undertones to your skin. Select products with cool red and blue pigments. If the veins appear green, you have warm undertones. Look for makeup with golden or yellow hues. ● For a uniform look, even out skin tone with an application of foundation. To apply, wet a makeup sponge with a small amount of water. Wring it out so it’s not too wet. Use the sponge to apply a small amount of product for a sheer and natural effect. If you have mostly flawless skin, skip foundation. Use concealer and finishing powder instead. ● Hide blemishes and dark spots with a light (not heavy) concealer. Apply with a small, flat brush. ● When applying foundation or concealer to the under-eye areas to hide dark circles, pay attention to the inner eye corners where shadows appear darkest. ● If you wear lip color, you need only a small amount of blush. For the most natural look, apply a cream formula with a short and round flat-topped brush to the apples of your cheeks, blending it in with circular motions.

For Eyes ● Select lighter or neutral shades (light gray, nude, beige) of

eye shadow for a soft look. Apply to lids only. Using just one shadow color looks natural and flattering. If you wish to create more depth, choose a slightly darker shade as a base. Apply to the crease of the lid, blending it out. ● For the most natural look, avoid eyeliner. It adds sharpness to the eyes and is best saved for an evening look. If you use it during the day, opt for a softer shade like brown instead of a harsher hue like black.

For Lips ● For a dramatic yet polished appearance, select lip color

that is bright yet translucent. ●

SELECTED SOURCES “How to apply natural makeup,” www.Oprah.com, 2021 • Make Your Own Pure Mineral Makeup by Heather Anderson ($19.95, Storey, 2017) • Natural Beauty edited by Rebecca Warren ($25, DK Publishing, 2015)

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10/25/21 3:05 PM

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10/28/21 12:10 PM

Enzymedica

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20 g protein per serving.

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Use in shakes, smoothies, or mix into muffins, oatmeal, or pancakes.

Solaray

Green Gruff

Vitamin D-3 Lozenges

Relax Calming Dog Chews

Helps support strong bones and a healthy immune system.*

Formulated to aid your dog’s nervousness from loud noises or unfamiliar settings.*

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Regular use helps promote a healthier and happier pet.*

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11/1/21 9:24 AM

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health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

These statements have not been evaluated by the Food & Drug Administration. These proudcts are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is *These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diag-

not meant to replace medical advice.

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10/29/21 4:10 PM