DECEMBER 2023
holiday
treats
inside • Love your liver • Strengthen immunity • Stress-busting strategies
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[ healthy pick ]
sweet potatoes If you see sweet potatoes on the menu, you can feel good about going for seconds of this classic holiday favorite! Despite their name, sweet potatoes aren’t actually related to potatoes at all, but are members of the morning glory family. Native to the Americas, the sweet potatoes you find in the grocery store tend to be the kind with light pink skin and orange flesh, but other varieties can be white, yellow, red, or even purple. Whatever color you prefer, sweet potatoes are going to give you a host of health benefits. Sweet potatoes are great sources of vitamin A, which supports healthy vision and better immunity. Antioxidant compounds called carotenoids give sweet potatoes their bright color and help to protect against cell damage. Sweet potatoes are also good sources of B vitamins, vitamin C, potassium, and fiber. Known as a “superfood,” sweet potatoes have been linked to a lower risk of developing cancer and heart disease. They may help to reduce inflammation, and they are low on the glycemic index, so they support better blood sugar management. A word of caution: Eating sweet potatoes that have been baked, roasted, or fried may cause your blood sugar to spike, so if you have diabetes, be sure to consult with your doctor about how best to incorporate sweet potatoes into your diet. Sweet potatoes make great additions to soups and salads. They can be baked, mashed, sliced into wedges and roasted, or boiled (which helps them to retain their nutrients better than other cooking methods). ● SELECTED SOURCES “Health benefits of sweet potatoes,” www.WebMD.com, 7/17/23 • “Sweet potatoes,” Harvard T.H. Chan School of Public Health, https://hsph.harvard.edu, 2023
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© RIKKI SNYDER
22
holiday desserts
Festive treats to celebrate the season.
[ december contents ] 5 market gourmet Wonky Fruit Tarts
6 health front
24
Consider swapping plant-based proteins for red meat • Yoga supports lung health • More
12 holiday desserts 100 Per Cent Dark Chocolate Sugar-Free Vegan Truffles • Cranberry Linzer Tart • Orange & Lemon Sponge • MapleSpiced Rice Pudding
17 natural support for liver health Learn ways to protect this important organ. Products advertised or mentioned in this magazine may not be available in all locations.
18 quick tips Healthy gut = healthy you!
20 healthy strategies Make the most of your multivitamin.
22 holiday survival Strategies to keep the stress at bay.
24 be immune ready Focus on wellness and fight off infections.
26 cook-at-home All about curries.
28 weight & fitness Tart cherry supports your workout goals. DECEMBER 2023
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[ note to shoppers ]
Happy, healthy holidays Along with its short days and long, dark nights, December brings holidays that brighten our spirits. You don’t have to be a child to be awed by the twinkling lights of a Christmas tree or the candles on a menorah. Of course, holiday cheer isn’t the only thing circulating this month: Colds, flu, the latest COVID-19 virus, and other winter ills are waiting to pounce. You can be ready to ward them off by making sure your immune system is in tiptop shape. We have lifestyle and nutrition ideas to help on page 24. When’s the last time you considered taking a multivitamin? Check out the information on page 20 to be sure you’re meeting your nutrient needs. Our “Quick Tips” department on page 18 discusses the benefits of probiotics, important for gut health and weight management. Exercise is a good way to combat anxiety and stress, both often felt in this busy month. Tart cherry juice can fuel a good workout and speed recovery time (page 28). You’ll find more ways to combat anxiety in our health feature on page 22. Too many parties may mean too much imbibing for some. But even if you don’t overindulge in alcohol, this is a good time to give your liver some love. This large organ filters out all the bad things the body takes in. You can support its health and functions with herbs and supplements (page 17). Let’s get to the kitchen, a great place to spend time on the shortest days of the year. We have everything from homemade curries (page 26) to delicious, budget-friendly raspberry tarts (page 5). The yummy focus of our December food feature, beginning on page 12, is healthy holiday treats. Wishing you good health and festive times with family and friends—
Mary Ann O’Dell, MS, RDN
Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Chief Operating Officer 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) Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Noelle Rose (Noelle.Rose@TasteforLife.com) Founder and Chairman T. James Connell 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.
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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[ market gourmet ] 25 min prep time
Wonky Fruit Tarts
makes 12 tarts
From The Batch Lady: Cooking on a Budget by Suzanne Mulholland ($28.99, HQ, HarperCollins, 2023)
1 sheet pre-rolled shortcrust pastry 1 (12 oz) jar raspberry jam 7 oz frozen raspberries Confectioners’ sugar, to dust
1. Preheat oven to 350˚. Grease a 12hole muffin tin. 2. Unroll sheet of shortcrust pastry on a lightly floured surface, and use a (4 inch) round cutter to stamp out as many circles as possible. Clump any remaining pastry together and use a rolling pin to roll out again, until 12 circles total are formed. 3. Push 1 round of pastry down into each hole of prepared muffin tin so sides come up and form a rough tart case. These look lovely if they’re a bit wonky, so don’t worry if they’re not perfectly uniform.
4. Spoon a heaping tablespoon of raspberry jam into each mini tart case. Top with a few frozen berries. Transfer tin to preheated oven for 12–14 minutes, until pastry is crisp and golden. 5. Remove tarts from oven and leave to cool slightly in tin. Use a kitchen palette knife to carefully remove tarts from tin. Kitchen Note: If you’re serving the tarts now, they can be served warm or cooled to room temperature. Simply dust with a little confectioners’ sugar, transfer to serving plates, and enjoy! If you’re making the tarts ahead to freeze, let them cool to room temperature. Add them to a large, labelled freezer bag in a single layer. Freeze flat for up to 3 months. Remove as many tarts as you need from the freezer, and set them aside to defrost at room temperature. This will take about an hour. Enjoy cold, or warm tarts for 30 seconds or so in the microwave before serving. Per serving (1 tart each): 168 Calories, 2 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 15 g Total sugars (14 g Added sugars), 2 g Fiber, 5 g Total fat (3 g sat), 79 mg Sodium, ★ Vitamin C
© HAARALA HAMILTON
DECEMBER 2023
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[ health front ]
NEWS THAT’S GOOD FOR YOU
cutting back on red meat improves health outcomes For decades, scientists and medical professionals have been recommending that people limit red meat consumption because of its association with cardiovascular disease and diabetes. Now, a group of researchers has completed a systematic review and meta-analysis to focus more closely on three aspects of red meat’s link with those health conditions: whether eating red meat is equally bad for men and women; whether the health risks vary between Western and Eastern countries; whether the type of meat—processed v. unprocessed—made a difference. In a paper published in July in the European Heart Journal, the researchers reported that both processed and unprocessed meats up cardiovascular and diabetes risk regardless of gender. The link to the diseases is higher—specifically regarding stroke and Type 2 diabetes—for those who live in the global West. The good news is that replacing some red meat with minimally processed plant-based alternatives, like legumes, can lead to health gains. Another recent
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systematic review, using data from New Zealand, found that replacing red meat and processed meats, or lowering consumption to Heart Foundation recommended intake (1–3 servings per week), may lead to better health outcomes, lower food costs, and lower greenhouse gas emissions. Harvard Health recommends these six healthy protein sources for those looking to cut back on red meat: n Beans n Chicken and turkey n Fish n Low-fat dairy products n Nuts n Whole grains SELECTED SOURCES “6 healthy protein choices when cutting back on red meat” by Daniel Pendick; “Men, women, and red meat risk: Maybe both sexes should put down the burger” by H. Godman, 9/1/23, Harvard Health Publishing, www.health.Harvard.edu • “The neglected potential of red and processed meat replacement with alternative protein sources: Simulation modelling and systematic review” by A.N. Reynolds, et al., Lancet, 2/23 • “Red meat consumption, cardiovascular diseases, and diabetes: A systematic review and meta-analysis” by W. Shi et al., European Heart Journal, 7/21/23
DECEMBER 2023
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yoga supports healthy lung function Adults with asthma who hope to improve their lung function may want to try mixing yoga and breathing exercises with aerobic training. That’s the word from a network metaanalysis published in August in Annals of Medicine. The researchers looked at the effectiveness of five exercise interventions—aerobic, breathing, relaxation, and yoga training, and a breathing-aerobic training combo. All five proved more effective than conventional rehabilitation. The study recommended that exercise treatments be tailored to individuals, as factors such as age, physical condition, and family history should be taken into account. SELECTED SOURCES “Effect of exercise intervention on lung function in asthmatic adults: A network meta-analysis” by S. Xing et al., Annals of Medicine, 8/10/23 • “Exercise training and yoga can help improve lung function in adults with asthma,” press release, Taylor & Francis Group, 8/11/23
staying fit may lower stroke risk
Having atrial fibrillation, a heart rhythm disorder, increases people’s chances of stroke by five times. So lowering the risk of atrial fibrillation is a no-brainer. One way to do that is to exercise: A new study links physical fitness with a reduced incidence of both heart rhythm disorder and stroke. More than 15,000 people were part of the study, which measured fitness using a treadmill test; those with medium and high fitness had a higher likelihood of avoiding atrial fibrillation than those with low fitness. “The findings indicate that keeping fit may help prevent atrial fibrillation and stroke,” study author Shih-Hsien Sung said in a news release from the European Society of Cardiology. SOURCE “Keep fit to avoid heart rhythm disorder and stroke,” news release, European Society of Cardiology, 8/22/23
DECEMBER 2023
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DECEMBER 2023
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DECEMBER 2023
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Astragalus root Astragalus root is one of the 50 core herbs in TCM. It is also often used to support effective urine flow, promote clear breathing, and help sustain a positive metabolism. (Arctium lappa)
Burdock root European folk herbalists used burdock for several health concerns, and modern science
Breathe
Carefully-Crafted I n g r e d i e n ts
shows that it is rich in essential fatty acids and phytosterols. (Ephedra viridis)
Mormon tea leaf Some strains of the natural plant have been shown to contain alkaloids that help support the body’s ability to manage healthy mucus levels. (Aspalathus linearis)
Rooibos leaf Rich in zinc, calcium, vitamin C, potassium, copper, and polyphenols.
(Eriodictyon californicum)
Yerba Santa leaf
Native Americans introduced this lung-supporting herb to the Spanish. It contains glycerides, fatty acids, resin, glucose, chrysoeriol, and more.
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10/17/23 2:32 PM
“ Take also unto thee Wheat Lentils and Millet and in one vessel and
and Barley and Beans and Spelt and put them make bread of it...” – Ezekiel 4:9
Ezekiel 4:9 Apple Cranberry Stuffing EZEKIEL 4:9 SPROUTED WHOLE GRAIN BREAD (10 SLICES) OLIVE OIL (4 TBSP) ONION (1 CUP) CELERY (1 CUP) GREEN APPLE (1½ CUP) DRIED CRANBERRIES (¾ CUP) ROSEMARY (2 TSP) THYME (1 TSP) SAGE (2 TSP) VEGETABLE BROTH (2 CUPS)
Cut 10 slices of Ezekiel 4:9 Sprouted Whole Grain Bread into crouton-sized pieces. Toast for 10 minutes at 400° Fahrenheit. Pour olive oil, onion, celery and green apple into a heated cast iron skillet. Sauté until soft. Add toasted bread pieces into a large bowl. Combine with vegetable and apple mixture. Add dried cranberries, rosemary, thyme and sage. Mix well. Pour two cups of vegetable broth on top. Stir. Transfer all ingredients into casserole dish. Bake at 325°F for 25 minutes. Enjoy!
VIEW RECIPE VIDEO AT https://www.foodforlife.com/recipes/ ezekiel-49-apple-cranberry-stuffing
foodforlife.com
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BY EVA MILOTTE
Make merry this December. Tarts, truffles, cookies, and cakes—bake the world a better place.
100 Per Cent Dark Chocolate Sugar-Free Vegan Truffles From The Joy of Chocolate: Recipes and Stories from the Wonderful World of the Cacao Bean by Paul A. Young ($34.99, Kyle Books, 2022)
For the Ganache 7 fl oz water 2¾ oz stevia ½ tsp sea salt
1¼ hrs prep time makes
40 truffles
7 oz dark chocolate (100 per cent cocoa solids), chopped 2 tsp extra-virgin olive oil For Dusting 3½ oz cocoa powder
1. To make ganache: combine water, stevia, and salt in a saucepan over high heat. Bring to a simmer. 2. Place chopped chocolate in a heatproof bowl. Pour half of hot water-stevia mixture over chopped chocolate. Blend with a hand blender to emulsify, and then add rest of water-stevia mixture. Mix well with a hand blender until glossy. Add oil and mix in well with hand blender. Allow ganache to cool to room temperature, and then refrigerate for 1 hour. 3. To coat: when you’re ready to continue, use a teaspoon to scoop out 40 pieces of ganache. Scatter cocoa powder over a high-sided tray and toss truffles through to coat. Allow truffles to fully set in cocoa powder for 5 minutes, and then shake in a sieve to release any loose cocoa powder.
4. Allow truffles to come to room temperature for 10 minutes, and then enjoy. Truffles can be kept in the fridge for 5 days in an airtight container. Per serving (2 truffles each): 70 Calories, 2 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 2 g Fiber, 6 g Total fat (4 g sat), 43 mg Sodium, ★ Iron
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© RIKKI SNYDER
serves 12
Cranberry Linzer Tart
makes
1
(9 inch tart)
From Bake Your Heart Out: Foolproof Recipes to Level Up Your Home Baking by Dan Langan ($29.99, Union Square & Co., 2023)
Cranberry Filling ²⁄³ c pure maple syrup
1 (12 oz) bag fresh or frozen cranberries
¹⁄³ c lightly packed light brown sugar ¼ tsp fine salt
1–2 strips of orange peel Linzer Dough 1 c all-purpose flour 1 c almond flour ½ c lightly packed light brown sugar 1 tsp ground cinnamon 1 tsp baking powder ¾ tsp fine salt 9 Tbsp unsalted butter, melted and cooled 1 large egg yolk 2 teaspoons vanilla extract Confectioners’ sugar, for dusting (optional)
1. To make cranberry filling: In a medium saucepan, combine maple syrup,
cranberries, brown sugar, salt, and orange peel. Bring to a simmer over medium heat, stirring frequently. Lower heat and cook, stirring occasionally, until cranberries have burst and juice coats the back of a spoon and appears reduced by half, 12 to 15 minutes. Remove from heat, discard orange peel, and pour onto a large, rimmed plate or shallow bowl to cool completely. (Filling can be covered and refrigerated for up to 2 days at this point.)
2. To make linzer dough: Lightly coat a 9-inch tart pan with a removable bottom with nonstick baking spray.
about ¼ inch from top rim. Flatten dough remaining in bowl so it cools more quickly. Chill both lined tart pan and extra dough until firm, 20 to 30 minutes.
5. When ready to bake, preheat oven to 350° with a rack in center position.
6. To assemble and bake: pour cooled cranberry filling into tart shell and smooth top with an offset spatula. Break remaining dough into pea-sized pieces and scatter them over cranberry filling.
3. In a medium bowl, whisk both flours, brown sugar, cinnamon, baking powder, and salt. Add melted butter, egg yolk, and vanilla. Mix with a rubber spatula to form a workable dough; dough will be shiny and shouldn’t be too sticky.
7. Bake on center rack for 55 to 60 minutes, or until pastry rim is a deep brown color, cranberry filling bubbles around edges, and crumbles on top are golden brown. Cool completely in pan before removing sides. Sprinkle lightly with confectioners’ sugar right before serving if desired. Cover leftovers and store at room temperature for up to 3 days.
4. Transfer about three-quarters of dough to tart pan and press evenly onto bottom and up sides of pan, stopping
Per serving (serves 12): 272 Calories, 4 g Protein, 35 mg Cholesterol, 35 g Carbohydrates, 22 g Total sugars (20 g Added sugars), 2 g Fiber, 14 g Total fat (6 g sat), 206 mg Sodium, ★★ Vitamin B2 (riboflavin), ★ Vitamin A, Phosphorus
DECEMBER 2023
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continued from page 13
30 min prep time
Orange & Lemon Sponge From The Slimming Foodie in Minutes: 100+ Quick-Cook Recipes Under 600 Calories by Pip Payne ($26.99, Aster, 2023)
5½ oz fat-free plain Greek yogurt 2 eggs 2¾ oz caster (superfine) sugar Finely grated zest of 1 lemon Finely grated zest of 1 orange 5½ oz self-rising flour 2 Tbsp confectioners’ sugar 1 Tbsp orange juice
1. Preheat oven to 410°. Line a round (8-inch) diameter shallow cake tin with parchment paper.
3. Use a spatula to scrape mixture into prepared tin and spread it out evenly. Place on middle shelf of oven and bake for 15 minutes. 4. Remove from oven and test for doneness (see Kitchen Note). If it’s not quite cooked in the middle, pop back in oven for a further 5 minutes. 5. While cake is cooking, make a simple glaze by mixing confectioners’ sugar with orange juice.
eggs, caster sugar, and zests. Use a fork
6. Use a fork to prick some holes in top of cake. Use a teaspoon to spread glaze over top of cake.
to thoroughly mix together. Stir in flour to
7. Remove cake from tin and divide into
make a smooth batter.
8 slices.
2. Put yogurt in a mixing bowl and add
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serves 8
Kitchen Note: Cakes are notoriously unpredictable and just the smallest difference can change the cooking time, so it’s always sensible to check a cake at its thickest part to see if it’s fully cooked. First, the cake should feel springy when you (carefully) press your finger on to the top of it. You can use a metal skewer or a sharp knife and slowly insert it into the thickest part of the cake, and then slowly pull it out again. If it comes out clean, it’s likely that the cake is done; if it comes out streaked with batter, you need to bake the cake for a little longer. Per serving: 142 Calories, 5 g Protein, 41 mg Cholesterol, 27 g Carbohydrates, 13 g Total sugars (12 g Added sugars), 1 g Fiber, 1 g Total fat (0 g sat), 254 mg Sodium, ★★ Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B12, Calcium, Folate
DECEMBER 2023
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Gingerbread Cookies From the Taste for Life test kitchen
1 c sugar
1 c vegetable oil
1 Tbsp ginger
2 eggs, beaten
1 Tbsp cinnamon
1 c molasses
1 Tbsp baking soda
1 Tbsp vinegar
1 Tbsp salt
6 c flour
1. Preheat oven to 375°. 2. In a small bowl, whisk together sugar, ginger, cinnamon, baking soda, and salt. Set aside. 3. In a large bowl, blend oil, eggs, molasses, and vinegar until fully combined. Add the sugar mixture to the egg mixture and beat until smooth.
4. Slowly add in flour and knead into dough until fully incorporated. 5. Divide dough in half. Wrap each half tightly in plastic wrap, and press down into a disk shape. Chill in refrigerator for at least three hours.
6. Remove one disk of dough from refrigerator. Roll out dough 1/4” thick, and cut cookies into desired shape. 7. Place cookies on a greased cookie sheet, and bake for 8–10 minutes (the smaller the cookie shape, the shorter the baking time). 8. After removing from oven, allow cookies to cool for five minutes on cookie sheet, and then transfer to a cooling rack. Decorate as desired. Repeat process from step 6 with second disk of dough. Fully baked cookies can be stored at room temperature for up to one week.
Kitchen Note: Cookies can be decorated using store-bought icing or your favorite icing recipe. Per serving (1 cookie without icing): 276 Calories, 4 g Protein, 13 mg Cholesterol, 43 g Carbohydrates, 19 g Total sugars (19 g Added sugars), 1 g Fiber, 10 g Total fat (1 g sat), 169 mg Sodium, ★ Vitamin E, Magnesium
60 min prep time serves 6
Maple-Spiced Rice Pudding
45 min
prep time + 3 hrs chill time makes about
24
cookies
From the Taste for Life test kitchen
¾ c Arborio rice
1 tsp vanilla extract
3¾ c whole milk
¼ c maple syrup
¼ tsp salt
½ c sliced almonds (optional)
1 tsp ground cinnamon ½ tsp ground ginger ¼ tsp ground nutmeg Pinch ground cloves
Citrus peel and slices (optional) Mint (optional)
1. Place rice, milk, salt, and spices in a large saucepan. Gently bring mixture to a boil. Reduce heat to low. Cook, uncovered, stirring every few minutes for 30 minutes, or until rice is tender and milk has absorbed. 2. Stir in vanilla extract and maple syrup. 3. Let pudding cool to room temperature. Garnish and serve. Per serving: 265 Calories, 8 g Protein, 15 mg Cholesterol, 38 g Carbohydrates, 16 g Total sugars (8 g Added sugars), 2 g Fiber, 9 g Total fat (3 g sat), 165 mg Sodium, ★★★★ Vitamin B2 (riboflavin), ★★ Vitamin B1 (thiamine), B12, Calcium, Folate, Phosphorus, ★ Vitamin D, E, Magnesium, Zinc
DECEMBER 2023
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BY SALLY KARLOVITZ, CN
natural support for
liver health
It’s the end of the year . . . time for parties and celebrations! Many of these celebrations may include alcohol. While abstinence or moderation are always the best approaches, some don’t take this advice and overconsumption is not uncommon. This can cause a huge burden on the liver. The liver is the largest organ in the body and one of the most important for keeping the body free of toxins. Everything you eat, drink, or breathe is filtered through the liver. Under normal circumstances, the liver can handle most chemicals and substances it is exposed to. However, as toxins in our environment and your diet have increased, so has the incidence of liver damage. Fortunately, there are many things you can do to protect the liver and support its function for optimum health and vitality. One approach to liver health is to take a burden off the liver by utilizing substances that help cleanse the liver. N-acetyl cysteine (NAC), a form of the amino
Paragon Plus™
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acid cysteine, plays an important antioxidant role in liver health. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen, helping to detoxify and protect the liver against these substances. In the herb kingdom, milk thistle, rich in silymarin, has been studied for its ability to detoxify and regenerate the liver. Clinical studies have provided a scientific basis for the safe and effective use of milk thistle in the treatment of liver disease, including acute hepatitis and jaundice. It is also useful as a potent antioxidant and preventive substance, allowing the liver to metabolize and eliminate a variety of toxins, including pollutants, pesticide residues, smoke, drugs, and alcohol. Support your liver now, and it will continue to support your overall health for years to come. ●
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DECEMBER 2023
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[ quick tips ]
BY TASTE FOR LIFE STAFF
benefits of
probiotics
a healthy gut may lead to better weight management Research into probiotic bacteria has revealed a wide range of health benefits in recent years. These beneficial microbes bolster immunity and combat digestive issues. Certain strains can even contribute to fat reduction. The body in balance Overweight people tend to have less diverse microbiomes than lean people. Dysbiosis—an imbalance of gut flora caused by too few healthy bacteria or an overgrowth of bad bacteria and yeast— can negatively affect weight. The good news is that probiotics can enhance the gut microbiome and help people shed fat by supporting a more balanced state. Probiotic bacteria can be found in live-culture yogurt and kefir and fermented foods such as sauerkraut and kimchi. Probiotics are widely available as nutritional supplements.
What the science says In a randomized, double-blind, placebo-controlled trial, overweight adults, ages 20 to 75, with body mass indexes ranging from 25 (overweight) to 35 (obese), received either a placebo, a low dose of Lactobacillus gasseri BNR17, or a high dose of that probiotic for 12 weeks. Those who took the high-dose probiotic significantly decreased their visceral adipose tissue (this is the fat you
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can’t see that wraps around vital organs and contributes to disease). Waist circumferences were significantly decreased in both groups taking the probiotics. Another recent study found that supplementation with probiotics was more beneficial for weight loss than placebo, especially at higher doses and with longterm use. Study participants also experienced positive changes in BMI, blood pressure, blood lipids, and glucose metabolism. ● SELECTED SOURCES “Effects of inulin-type fructans on appetite, energy intake, and body weight in children and adults . . .” by A. Liber and H. Szajewska, Annals of Nutrition and Metabolism • “Evaluating probiotic efficacy on weight loss in adults with overweight through a double-blind, placebocontrolled randomized trial,” by P. Danielsson et al., Scientific Reports, 10/24/23 • “The influence of the gut microbiome on obesity in adults and the role of probiotics, prebiotics, and synbiotics for weight loss,” by A. Aoun et al., Preventive Nutrition and Food Science, 6/30/20 • “Lactobacillus gasseri BNR17 supplementation reduces the visceral fat accumulation and waist circumference in obese adults: A randomized, double-blind, placebo-controlled trial” by J. Kim et al., Journal of Medicinal Food, 5/18 • “The potential role of probiotics in controlling overweight/obesity and associated metabolic parameters in adults: A systematic review and meta-analysis,” by Z-B. Wang et al., Evidence-Based Complementary and Alternative Medicine, 2019 • “Prebiotics reduce body fat in overweight children,” American Gastroenterological Association, 6/7/17 • “Prebiotic supplementation improves appetite control in children with overweight and obesity . . .” by M.P. Hume et al., American Journal of Clinical Nutrition, 2/17
DECEMBER 2023
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[ healthy strategies ]
BY JANE EKLUND
the ABCs of
vitamins
give your body what it needs
There’s consensus that the best way to get your vitamins is by eating a balanced diet that focuses on whole foods. But it’s also true that many of us don’t get all the nutrients we need from the food we eat. Sometimes you just don’t have the time or resources to eat well. And as you age, your body’s production of both stomach acid and saliva declines, impairing digestion and decreasing the amount of nutrients you absorb from food. If there are impairments to organs such as the stomach, pancreas, or small intestine, vitamin absorption decreases further. All of these reasons help explain why a daily multivitamin/mineral supplement is a staple for more than half of Americans. One way to fill nutritional gaps without foregoing the benefits of whole foods is to take vitamin supplements made from whole foods. Whole foods provide a wide range of nutrients—vitamins, minerals, enzymes, and more—in combination, so your body can absorb them efficiently.
Which type is right for you?
Whole-food supplements are made from natural materials containing the vitamin source. Whole-food supplements are usually labeled as such and name food sources in the ingredients list; synthetic supplements typically list individual vitamins and minerals. While plants can provide many nutrients, they are not good sources of vitamin D. In the case of this important vitamin, “food-based products need to include fish oil (such as cod liver oil), a meat liver extract, brewer’s yeast (Saccharomyces cerevisiae), or lichen (a combination of algae and fungus—which can be eaten if properly prepared),” according to ConsumerLab.com, a publisher of independent test results on nutrition products. ● SELECTED SOURCES “Do whole food multivitamins contain synthetic vitamins?” www.ConsumerLab.com • “Health benefits of multivitamins,” www. WebMD.com, 11/24/22 • “Synthetics vs. natural supplements: What you need to know” by Lee Holmes, http://WellnessPlus.net
What’s the difference between synthetic and whole-food supplements? Synthetic vitamin supplements duplicate the way natural vitamins act in the body. 20
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VITAMIN
ACTION
RECOMMENDED DIETARY ALLOWANCES AND ADEQUATE INTAKES
A
Antioxidant needed for eye and skin health and immunity; may help fight cancer.
700 micrograms for women; 900 micrograms for men
B1 (thiamine)
Enhances brain function and energy.
1.1 mg for women; 1.2 mg for men
B2 (riboflavin)
Essential for energy and immune support.
1.1 mg for women; 1.3 mg for men
B3 (niacin)
Aids healthy circulation and nerves; lowers cholesterol.
14 mg for women; 16 mg for men
B5 (pantothenic acid)
Fights stress; enhances stamina.
5 mg
B6
Needed for growth and maintenance; reduces high levels of homocysteine.
1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older
B7 (biotin)
Promotes healthy hair, nails, and skin.
30 micrograms
B9 (folic acid or folate) Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects.
400 micrograms; 600 micrograms during pregnancy
B12
Needed for blood formation and nervous system health.
2.4 micrograms
C (ascorbic acid)
Antioxidant for immune, eye, and skin health.
75 mg for women; 90 mg for men
D
Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers.
15 micrograms; 20 micrograms for ages 71 and older
E
Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease.
15 mg
K
Helps with blood clotting, bone formation, and bone repair.
90 micrograms for women; 120 micrograms for men
Learn about vitamins, minerals, and more at tasteforlife.com/supplements
SELECTED SOURCES “Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.NationalAcademies.org/hmd, 2006 • An EvidenceBased Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations by Jane Higdon and Victoria J. Drake ($69.96, Thieme, 2012) • “Micronutrient information center,” Linus Pauling Institute, http://lpi.oregonstate.edu, 2023 • “Nutrient recommendations,” National Institutes of Health, http://ods.od.nih.gov, 2023
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BY LISA FABIAN
self-soothe through the five senses Humanity has always faced challenging times, but modern life allows little reprieve. Do you experience any of the following: indecisiveness, a short temper, anxiety, a negative outlook, feeling overwhelmed, or depression? If so, you may be experiencing high levels of stress. While small amounts of stress can improve performance and alleviate boredom, most of what people experience these days is chronic and damaging. The holidays add to that stress. You can’t expect to eliminate all stress, but you can employ some ways to calm body and mind using your five senses.
Taste Food as therapy is a common but frequently ill-fated practice. When you eat that slice of chocolate cake, it may give you momentary satisfaction but you’re left with a sugar low and empty caloric intake. That’s not to say you should never enjoy a treat. But if food choices are consistently unhealthy, they can lead to more irritability and depression and may impact stress levels as well.
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Food affects mood, so choose healthy, whole-food options. The key to eating healthier is to notice and appreciate a food’s texture, color, flavor, and aroma. Try slices of raw carrots, bell peppers, jicama, and cucumbers dipped in a vinaigrette or hummus. Make a bowl of hot cereal to start the day. Top with nuts and a drizzle of honey or maple syrup. Sip a cup of steaming herbal tea. The ritual of making tea is relaxing in itself, and taking the time to slowly enjoy it encourages relaxation.
Touch Massage is a time-honored technique to help the body unwind. Consider trying yoga or t’ai chi to stretch muscles and alleviate tightness. If you have a fur baby, spend time petting or grooming
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its coat. You will both benefit from the exchange. For a powerful form of touch, some people use weighted blankets to help with stress, insomnia, anxiety, and depression. These therapeutic coverings can weigh anywhere from five to 30 pounds. When this extra weight is placed over the body, it creates a therapeutic technique known as deep pressure stimulation, which relaxes the nervous system. Weighted blankets get their heft from small beads or tiny crystals such as quartz or amethyst sewn right inside. Look for blankets that are five to 10 percent of your body weight. Weighted blankets may not be for everyone. Do not use weighted blankets on children under 2 to avoid suffocation risk. Those who experience claustrophobia may not appreciate the blanket’s tightness. People with breathing issues such as asthma and sleep apnea may also find them unsuitable.
Sight Works of art, both modern and ancient, can lift your spirits. If you have a coffee table book of an artist you love, take time to browse through it again. Or visit a museum to find works from sculptors, designers, and painters. Some people find that revisiting happier times boosts their moods. Whether you have photos stored on a computer or in an album, remembering past vacations and fun times can bring a smile to your face. Color therapy can improve your well-being. Gaze upon violet, green, and blue shades to soothe your spirit. Pink has also been shown to calm within a few minutes of exposure.
Smell Essential oils are compounds extracted from plants. They affect parts of the brain associated with behavior and emotion. Aromatherapy is the inhalation and use of essential oils to help with depression, insomnia, stress, anxiety, and more. Working with ylang-ylang, lavender, bergamot, and vanilla essential oils lowers stress levels. Inhaling an essential oil directly from its bottle encourages you to take deep breaths, which regulates the stress response. You can also use a diffuser to add healing scents to your indoor environment. Another option for stress-reducing scents is to visit a local flower shop. Browse the aisles and take time to inhale the scents of various blooms.
Hearing Listening to relaxing music has been found to reduce stress and boost mood. Try music tuned to 432 Hz. It appears to be able to improve sleep and reduce heart rate. Playing a musical instrument is another powerful choice for lowering stress levels, as is singing. For the ultimate healing experience that engages all five senses, look to nature. Go outdoors and absorb the sounds of nature. The chirps and calls of birds have been found to help with stress recovery in adults. (Listening to recordings of nature sounds also helps.) Whether you enjoy outdoor sights and sounds by visiting the country or going to an urban park, spending time outside greatly benefits concentration, mood, and creativity and ultimately relieves stress. ● SELECTED SOURCES “Music tuned to 432 Hz versus music tuned to 440 Hz for improving sleep . . . a double-blind cross-over pilot study” by D. Calamassi et al., Acta Biomedica, 11/30/20 • “A randomized controlled study of weighted chain blankets for insomnia . . .” by B. Ekholm et al., Journal of Clinical Sleep Medicine, 9/15/20
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BY MARY ANN O’DELL, MS, RDN
be
immune ready
During cold & flu season, it seems like everyone gets sick . . . but it doesn’t have to be this way! A nourishing diet, consistent exercise, and frequent hand washing are all important steps to take, but other proactive steps can help support optimum health and immunity when it is needed most.
Focus on Wellness First
Preventing a cold or the flu is actually easier than getting rid of it once you do get sick. To keep your immune system ready to fight off infections, remember these key steps.
Salus
Floradix Ashwagandha Supports the body’s resistance to stress.* Helps the body adapt to life’s challenges.* Liquid herbal and vitamin formula with vitamins C and B12, plus ashwagandha and calming herbs.
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✔ Control Stress. Stress can weaken your immune system, so stress reduction techniques including exercise and getting adequate rest can help your body handle stress. Adaptogen herbs, such as ginseng and ashwagandha, help balance out the effects of stress in the body, helping your body adapt to stress better and reducing the negative effects of stress. ✔ Boost Immunity with Herbs. Time-tested herbs known to have antiviral and immune support activity include oregano oil, echinacea, elderberry, and olive leaf. Keep these on hand as individual herbs or in combination formulas.
Herbs, Etc.
Rocky Mountain Throat Syrup Soothing cough syrup for adults and children.* Promotes sinus, throat, bronchiole, and lung health.* With osha root, wild cherry bark, and other traditional herbs.
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✔ Enhance with C & D. Vitamin C is an essential nutrient for immune health. It is a potent antioxidant that is necessary for normal white blood cell function, part of the immune system. Vitamin C has antiviral properties making daily use of vitamin C essential for healthy immunity. Vitamin D plays an important role in strengthening your defenses to fight invading viruses and bacteria. One study found that people using vitamin D had less upper respiratory tract infections than those who were deficient in vitamin D.
Rest and Recover from Illness
Sometimes you can fight hard, but your body can still give in and you get sick. What do you do now? Fight and nurture. Boost your immune system while giving your body some rest and comfort. ✔ Rest. Never is there a time when more rest is needed than when you are sick. Rest allows your body to recuperate faster. This is especially critical for children who are often active even when they are sick. Quiet activities and extra rest will help sick bodies recover quicker. ✔ Drink plenty of fluids. Preventing dehydration is key during illness, both for children and adults. Encourage high vitamin C pure fruit juice, hot herbal teas, coconut water, and pure water intake throughout the day, adding electrolytes as needed to replenish or maintain hydration. Add soups and broth for warmth and comfort. ✔ Keep up the Fight. Keep taking the nutrients and herbs mentioned earlier to help boost your immune system and fight infection. This is still important to help you get over the illness quicker. ✔ Soothe symptoms naturally. Look for natural formulas designed to soothe common symptoms of colds, including sore throat and cough. Honey and wild cherry bark work well to soothe sore throat and ease cough, while mullein and osha act as expectorants to help clear your lungs. ● Paragon Plus™ Nordic Naturals
Zero Sugar Vitamin D3 Gummies For healthy bones, mood, and immune system function.* Supplies 1000 IU (25 mcg) vitamin D3 per serving. Great wild berry taste.
ImmunoLYTE Fizz Mixed Berry Complete immune support and electrolyte recovery.* 1200 mg vitamin C plus electrolytes, vitamin D3, zinc, and elderberry. Can be dosed for kids and adults. Perfect for travel, rehydration, and recovery.* DECEMBER 2023
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[ cook-at-home ]
BY LISA FABIAN
curries flavors from around the world As different as the countries they come from, curries add a tremendous punch to food. The colors and textures of curries vary from region to region. In India, the word curry describes dishes with strong aromas and flavors due to the herbs and spices they contain. In Thailand, a few dishes are similar to Indian-style curries. However, a Thai curry is typically a savory dish thickened with a paste. These pastes are prepared by grinding ingredients together with a mortar and pestle. Another key difference between Indian and Thai curries is that those from India are generally made with dried spices. Indian curries also use ghee or yogurt as a base ingredient. Thai curries typically use fresh herbs, spices, and coconut milk. They come in red, green, and yellow hues. Either type is a tasty way to explore some of the world’s cuisines. The following recipes feature an all-purpose curry powder reminiscent of Indian cuisine, and a red curry sauce like those found in Thailand. ● SOURCE 50 Great Curries of Thailand by Vatcharin Bhumichitr ($14.95, Kyle Books, 2016)
26
15 min prep time
makes enough for at least
3 curries
Aromatic All-Purpose Curry Powder From The Secret of Cooking: Recipes for an Easier Life in the Kitchen by Bee Wilson ($40, W.W. Norton & Company, 2023)
12 green cardamom pods—bash them to remove the black seeds, which is the part you need 3 Tbsp coriander seeds 1 Tbsp cumin seeds 5 whole cloves 2 Tbsp white or brown mustard seeds 1 Tbsp peppercorns 2 dried bay leaves 1 Tbsp ground turmeric
1. Put all ingredients except turmeric into a small frying pan and heat gently, stirring, until the most wonderful aromatic scent fills your kitchen. After 5 minutes, or as soon as you feel ingredients are toasty enough, tip it all into a mortar and pestle and add turmeric. Grind until it is
a powder. Think of someone who annoys you, and pound even harder until the powder is fine. Store mixture in a clean, dry jar. It will keep for ages, but the perfume starts to fade after 1 month or so.
Kitchen Note: This recipe can be used to make the red curry sauce featured here. Following are some other ways to use this aromatic, all-purpose curry powder. •M ix with mayonnaise, mango chutney, and a squeeze of lemon to make a sauce for cold chicken. •A dd to sautéed onions and garlic before adding cubes of sweet potato. Cook (covered) until the potato is tender. •S catter over pieces of cauliflower with a drizzle of oil before roasting. •U se to make katsu curry sauce.
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The Loveliest Red Curry Sauce From The Secret of Cooking: Recipes for an Easier Life in the Kitchen by Bee Wilson ($40, W.W. Norton & Company, 2023)
4–5 Tbsp neutral oil 2 large onions or 4 small ones, peeled and very finely chopped 2 Tbsp aromatic curry powder (see following recipe) or 2 Tbsp of any curry powder plus ½ tsp ground cardamom and 1 tsp ground coriander 4–6 fat cloves of garlic, finely grated A large chunk of fresh ginger, chopped or grated 4 stalks of lemongrass (remove the tough outer layers and when you get to the tender part inside, chop it finely, inhaling deeply as you do so to get the full, uplifting effect) 1–2 red chilis, seeded and finely chopped 2 Tbsp low-sodium soy sauce 2 (14 oz) cans of whole, peeled tomatoes, blended until smooth with an immersion blender
40 min prep time
1 (13.5 oz) can of coconut milk 2 tsp sugar
makes enough for
Juice of ½ a lemon or lime
1. Regular method: Heat oil in a wide heavy pan and soften
8 servings of curry
onions for 8–10 minutes, keeping heat fairly low so they don’t burn. Stir often. Mix in curry powder and notice the fragrance that suddenly fills the room. Add garlic, ginger, lemongrass, chili, and soy sauce. Stir for 1 minute more. Add 1 teaspoon of salt and everything else except lemon or lime juice. Simmer for 20 minutes. Taste. Does it need more salt? Add lemon or lime juice. The sauce will be a tiny bit textured from the onions. If you would prefer it totally smooth, blitz it with an immersion blender.
© 2023 BY MATT RUSSELL
2. Instant Pot or Pressure Cooker Method: Set a pressure cooker to sauté function. Add oil and onions and soften them for a few minutes. Mix in curry powder and notice the fragrance that suddenly fills the room. Add garlic, ginger, lemongrass, chili, and soy. Stir for 1 minute. Add 1 teaspoon of salt and everything else except for lemon or lime juice. Cook at high pressure for 6 minutes. Let pressure release naturally. If sauce is too thin, turn back to sauté function for a few more minutes until it thickens a little. Taste. Does it need more salt? Add lemon or lime juice. Keep leftover sauce in the fridge (it will keep for 3–4 days) or freeze in batches (label carefully) for future meals. Kitchen Note: What makes this sauce especially lovely is using your own freshly ground curry powder (recipe on previous page). But feel free to use store-bought curry powder brightened with a little cardamom and coriander if that makes things more doable from your end. Either way, this sauce is pure comfort, though it makes no claim to be authentically Indian. The lemongrass means that it is still fragrant even after weeks in the freezer. Use this curry sauce with any ingredients you like. Serve it with chicken or shrimp, or sweet potato and kale. Per serving: 214 Calories, 3 g Protein, 0 mg Cholesterol, 14 g Carbohydrates, 5 g Total sugars (1 g Added sugars), 3 g Fiber, 18 g Total fat (10 g sat), 143 mg Sodium, ★★ Vitamin A, C, ★ Folate, Iron, Magnesium, Phosphorus, Potassium
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[ weight & fitness ]
BY THEO T. BRUCE
tart cherry drink up to support your performance goals
With touted benefits that include better sleep, quicker muscle recovery, and improved endurance, tart cherry juice is a go-to drink for elite athletes ranging from members of the US women’s national soccer team to Major League Baseball pitchers John Brebbia and Taijuan Walker. Here’s a look at the ways tart cherry juice may aid performance.
qualities, and blood-flow enhancement properties of tart cherry concentrate.
Go the distance
Support energy and recovery
A review and meta-analysis looked at 10 studies of healthy people. The participants—totaling 127 men and 20 women—had taken either tart cherry concentrate or placebos before and/or on the day they exercised. The researchers found that those who took tart cherry concentrate as juice or powder anytime between seven days and 90 minutes before taking part in exercise performance testing “significantly improved endurance exercise performance.” They attributed the endurance benefits to the low glycemic index, anti-inflammatory and anti-oxidative
Those same antioxidant qualities have been credited with helping athletes recover from vigorous exercise. In a 2021 randomized controlled trial, 13 men performed six sets of 10 barbell back squats at 80 percent of their maximum capacity—once after a week of drinking tart cherry extract every day, and once after seven days of placebos. The scientists determined that the tart cherry extract reduced oxidative stress and muscle damage brought on by intensive exercise and appeared to reduce fatigue as well. ●
SELECTED SOURCES “Broad spectrum polyphenol supplementation from tart cherry extract on markers of recovery from intense resistance exercise” by D.R. Hooper et al., Journal of the International Society of Sports Nutrition, 6/14/21 • “The drink that has taken over baseball” by Matt Monagan, www.mlb.com, 9/15/22 • “Effect of tart cherry concentrate on endurance exercise performance: A meta-analysis” by R. Gao and P. Chilibeck, Journal of the American College of Nutrition, 1/27/20 • “Effects of short-term intake of Montmorency tart cherry juice on sleep quality after intermittent exercise in elite female field hockey players” by J. Chung et al., International Journal of Environmental Research and Public Health, 8/18/22 • “Tart cherry juice in athletes: A literature review and commentary” by K.C. Vitale et al., Current Sports Medicine Reports, 7–8/17 • “Tart cherry juice is how some athletes restore their body” by Joni Sweet, www. Sleep.com, 2/11/22 • “USWNT soccer players recover with tart cherry juice. Does it work?” by K. Soong, www.WashingtonPost.com, 8/4/23
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Get a good night’s sleep While evidence is mixed on whether tart cherry contains sufficient melatonin to affect sleep, a 2022 randomized controlled trial found that short-term intake of the juice helped to improve sleep quality of participants. Nineteen elite female field hockey players were part of the five-day study; the 10 who were given tart cherry juice five times over 48 hours after exhaustion exercises slept longer and better than those given placebo drinks, even though there was no change in their levels of the sleep hormone melatonin or the stress hormone cortisol.
Want to give it a try? Have a big race or game coming up and want to give tart cherry juice a try? Studies typically use dosages of 8 to 12 ounces of juice or 1 ounce of concentrate two times a day for four to five days before a big athletic event and two to three days after the event, so that’s a good place to start. DECEMBER 2023
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BodyBio
PC Liposomal Phospholipid Complex Provides the building blocks of cell membranes.* Helps support cell health from the brain to the gut and everywhere in between.*
Kuumba Made
Exquisite Fragrance Oil Excite your senses and soothe your mind with these exotic fragrance oils. Distinctive full-bodied fragrance blends. Long-lasting scents in a base of skin-loving jojoba and safflower oils.
May support mental focus and brain function.*
Wiley’s Finest
Norwegian Cod Liver Oil+ Supports general wellness with targeted nutrients for cognition and stress support.* Each teaspoon provides 765 mg of omega-3 fatty acids, plus lutein, vitamins D3, and E. Natural orange bliss flavor.
NelsonNaturals
DOM’s Calm Deodorant Cream Extra strength, all day deodorant control with baking soda and magnesium. Calming lavender scent with a hint of rosemary. 100% natural and sustainable vegan cream formula.
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Earth Origins
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any SM_1223_310_32.indd new 1 exercise, diet, or supplementation program. Use products only per label direction.
10/18/23 10:57 AM