Healthy Edge Magazine APR2023 Earth Origins Market

• Make a healthy brunch

• Control pain & inflammation

• Strategies to reduce stress

Did you know?

White button, crimini, and portobello mushrooms are all the same mushroom—they are just harvested and at different stages of development.

white button mushrooms

Although they may not be the first species that comes to mind when thinking of medicinal mushrooms, humble white button mushrooms are a surprising superfood!

Also known by their scientific name, Agaricus bisporus, white button mushrooms are packed with bioactive compounds that support immunity, reduce cholesterol, and give you a brain boost. They may even help to fight cancer. Like all mushrooms, the white button variety is rich in nutrients like selenium and vitamin B6. They are also a great plant-based source of both vitamin B12 and vitamin D.

One recent study found that mice fed a diet of 10 percent white button mushrooms three times per week had improved spatial memory and significantly fewer amyloid-beta plaque deposits than those on a control diet. Amyloid-beta plaques are linked to Alzheimer’s disease.

Another recent study found that Type 2 diabetes patients who supplemented with hot-air-dried white button mushroom powder for eight weeks

experienced an improvement in both insulin resistance and LDL cholesterol levels.

White button mushrooms are extremely common—they account for about 90 percent of the mushrooms consumed in the US—and they are also a very versatile ingredient. With their mild, umami flavor and pleasing texture, white button mushrooms can be prepared in just about any way—raw in salads, grilled, pickled, roasted, sautéed, or stuffed. ●

SELECTED SOURCES “White button,” The Mushroom Council, www. MushroomCouncil.com • “The effects of hot air-dried white button mushroom powder on glycemic indices, lipid profile, inflammatory biomarkers, and total antioxidant capacity in patients with Type 2 diabetes mellitus: A randomized controlled trial” by H.H. Yusefabad et al., Journal of Research in Medical Sciences, 7/29/22 • “White button mushroom (Agaricus bisporus) supplementation ameliorates spatial memory deficits and plaque formation in an amyloid precursor mouse model of Alzheimer’s disease” by T.T. Dimopolous et al., Brain Sciences, 10/8/22

16 relieve stress

Five ways to cultivate calm.

18 quick tips

Get relief from spring allergy symptoms.

20 healthy planet

Take steps to reduce your toxin exposure.

22 love your liver

Natural ways to support detoxification.

26 cook-at-home

Learn to make your own salad dressing.

28 healthy family

Melatonin may help you get your ZZZs.

The blessings of spring

The first flowers of spring bring cheer, color, and perhaps thoughts of Earth Day on April 22, when cleanups beautify our neighborhoods, roadsides, and hiking trails. You’ll find Earth Day ideas on page 20. Check out www.EarthDay.org for more ways to help our home planet.

If pain from rheumatoid or osteoarthritis—or other causes— keeps you from enjoying spring activities, see this month’s article on ways to deal with inflammation (page 9). There are many natural ways to cut down on inflammatory conditions and relieve the associated pain.

April is Stress Awareness Month, a good time to take inventory of the teeth-clenching situations in life and to come up with a plan to lessen the effects stress has on the body. While nobody can completely avoid stress, it doesn’t have to control you. Our suggestions include both exercise and sleep as well as foods, vitamins, minerals, and supplements that nourish the body (page 16). If getting enough sleep is a problem, see page 28 for the word on melatonin, the hormone that regulates the sleep-wake cycle.

For many, spring brings thoughts of cleansing the body after a long winter. On page 22 you’ll find ideas for supporting the liver, the body’s major detoxifier.

Looking for some good eating? Try a smoked salmon platter (page 5). Recipes for a delicious spring brunch begin on page 12, and we provide the basics on making your own salad dressings (page 26).

Not what the poet T.S. Eliot had in mind when he wrote the words, April really is “the cruellest month” for those who are plagued by spring allergies. If you’re one of them, check out our Quick Tips department on page 18 for ways to get relief.

Wishing you a warm, happy, and sneeze-free season!

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Mary Ann O’Dell, MS, RDN

Chief Content Officer and Strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor

Kelli Ann Wilson

Art Director

Michelle Knapp

Custom Graphics Manager

Donna Sweeney

Chief Marketing and Business Development Officer

Amy Pierce

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Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 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.

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a note on recipes

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

★★★★★ Extraordinary (50 percent or better), ★★★★ Top source,

★★★ Excellent source, ★★ Good source, ★ Fair source

Disclaimer

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

Smoked Salmon and Roasted Red Capsicum Pâté on Toast

From Good Food Outdoors by Katy Holder ($14.99, Hardie Grant Publishing, 2022)

1 small red capsicum (bell pepper), halved, seeds and membrane removed (or 1¾ oz store-bought roasted red bell pepper, drained)

7 oz smoked salmon

7 oz cream cheese

3½ oz sour cream

4 Tbsp finely chopped dill

¼–¹⁄³ c lemon juice

40 min prep time + 30 min chill time serves 6

Sea salt and freshly ground black pepper

8 thin slices of whole-grain or wholewheat bread

1. Preheat oven broiler to high. Squash bell pepper halves to flatten them, and then place halves under broiler, skin-side up. Broil until skin is completely blackened. Place pepper halves in a plastic bag, seal bag, and leave for 15 minutes. Rub or peel off skin (do not rinse). Finely dice bell pepper and set aside.

2. Put smoked salmon, cream cheese, sour cream, dill, and ¼ cup of lemon juice into the bowl of a food processor. Blend for about 20 seconds. Season with salt and pepper to taste, and add extra tablespoon of lemon juice if needed. Now either add diced bell pepper and blend for 10 seconds, or transfer pâté to a bowl and stir in diced bell pepper. Chill mixture in fridge for about 30 minutes to firm up slightly.

3. Preheat oven to 350° and place a baking sheet in oven to heat up. Remove crusts from bread. Discard crusts or save for another use. Roll bread slices out thinly using a rolling pin or bottle. Cut each piece into four triangles. Place on baking sheet and bake for 8–10 minutes, until golden and crisp. Set aside to cool.

4. If serving this dish outdoors, transport toasts in an airtight container. Pâté can be transported in either the bowl it was chilled in or in an airtight container. Or if you have some small glass jars, divide pâté up into individual portions. It will last 3–4 days in the fridge.

Per serving: 305 Calories, 14 g Protein, 23 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 18 g Total fat (9 g sat), 550 mg Sodium, ★★★★★ Vitamin B12, ★★★ Vitamin C, D, Phosphorus, ★★ Vitamin A, B3 (niacin), B6, ★ Vitamin B1 (thiamine), B2 (riboflavin), E, Calcium, Iron, Magnesium, Zinc

© HARDIE GRANT PUBLISHING

more mushrooms, please

Eating more mushrooms can boost your intake of several important nutrients without any added fat or sodium. A study in the journal Food Science & Nutrition found increases in vitamin D, potassium, phosphorus, and selenium from a serving of mushrooms, as well as additional fiber.

Mushrooms are biologically distinct from plant and animal foods. Often grouped with vegetables, mushrooms provide many of the same nutrients in addition to attributes more commonly found in meat, beans, or grains.

SOURCE “Just add mushrooms: Making meals more nutritious,” www.EurekAlert.org, 2/1/21

think purple!

Eating red, purple, and blue fruits and vegetables may reduce the risk of Type 2 diabetes. The pigments in the produce that cause the colors can increase energy metabolism, reduce inflammation, and help balance the microbiota of the intestinal tract.

Researchers cited purple potatoes, purple sweet potatoes, purple carrots, red cabbages, radishes, and certain berries as particularly rich sources of the pigments.

SELECTED SOURCES “Anthocyanins as promising molecules affecting energy homeostasis, inflammation, and gut microbiota in Type 2 diabetes…” by K. Chen et al., Journal of Agricultural and Food Chemistry, 12/14/22 • “Purple vegetables and tubers have antidiabetic properties,” University of Turku, 2/15/23

group exercise may increase the benefits

Socializing regularly and getting plenty of exercise are two key factors in aging well. So, it’s not too surprising that combining the activities can increase the value.

“Exercise is manageable for many older people, and we saw cognitive benefits from it compared with those who don’t exercise,” said Tomohiro Okura, PhD, who led a new study. “But it’s even more noteworthy that we found exercise’s benefits rise—14.1 percentage points in our study—when performed with others and at least twice a week.”

The four-year study included more than 4,000 older, urban adults.

SELECTED SOURCES “Impact of exercising alone and exercising with others on the risk of cognitive impairment among older Japanese adults” by K. Nagata et al., Archives of Gerontology and Geriatrics, 12/16/22 • “Solo exercise is good for older brains, but exercise with others is even better,” University of Tsukuba, 1/23/23

drink up for longevity

Adults who stay well hydrated tend to develop fewer chronic health conditions— including heart and lung diseases—and live longer than those who don’t get sufficient amounts of fluid. The National Institutes of Health reported those findings earlier this year based on a 30-year study of more than 11,000 people.

The National Academies of Medicine recommend that most women consume six to nine cups of non-alcoholic fluids daily, while most men need eight to 12 cups.

SOURCE “Good hydration linked to healthy aging,” NIH/ National Heart, Lung and Blood Institute, 1/2/23

ShiKai Very Clean Body Wash, Fresh Citrus

Clean and moisturize your skin with this hydrating body wash. This soap-free body wash is rich in high antioxidant botanicals that nourish and hydrate dry skin to keep it looking young and healthy. Niacinamide works to soften the appearance of fine lines and wrinkles, while oat protein and aloe vera calm and soothe dry sensitive skin.

Himalaya

Ashwagandha+ Focus

This herbal supplement can help support memory, focus, clarity, and concentration.* It features the adaptogenic power of ashwagandha, combined with bacopa, rosemary, and green tea to promote cognitive function, so you can focus and have clarity of thought and recall.* Vegan friendly formula.

BiOptimizers Cognibiotics

Support mood and mind with this nootropic blend that improves brain health, mental clarity, learning, memory, and focus by improving the gut bacteria.* Nootropic and adaptogenic herbs boost cognitive function, mood, and stress resilience by improving your gut flora, while a powerful synergy of 10 brain-friendly probiotic bacteria strains help boost mood and cognitive function.*

North American Herb & Spice PinePower Plus

Long utilized as a natural medicine, Northern American and Canadian white and red pine needles, high in shikimic acid, provide support for healthy eyes, respiratory health, immune function, and red blood cell production.* Raw, wild pine, and spruce terpenes are highly cleansing to the body.* Shikimic acid has been shown to support immune and detoxification processes.*

Top Shelf Nutrition Top Shelf Superfoods

If you don’t consume enough fruits and veggies every day, add this blend of over 30 superfoods for a healthy boost in a delicious berry-flavored drink. Green and red foods plus vitamins and minerals offer a surge of clean energy.* Includes select immune support herbs, plus enzymes and prebiotic fiber for healthy digestion.*

Boiron

Arnicare Arthritis Cream

This effective cream combines two pain relievers in one formula for relief where you need it most. Formulated with arnica and harpagophytum (devil’s claw), which work together to reduce minor stiffness, soreness, and joint pain of arthritis.* Fast-absorbing, fragrance free cream.

Nordic Naturals Zero Sugar Prenatal DHA Gummy Chews

These tasty chews deliver high DHA omega-3 fish oil plus vitamin D3 to support healthy brain development in baby and healthy pregnancy for mom and baby.* May promote a healthy mood in mom.* Perfect for expectant mothers as an alternative to fish oil pills. Delicious strawberry-orange taste with zero sugar.

MegaFood

Men’s 55+ One Daily Multivitamin

Designed to support the unique nutritional needs of men over 55, this one-daily multivitamin includes 19 essential nutrients like antioxidant vitamins A, C, E, for healthy aging, B vitamins for energy metabolism, and vitamin D for muscle and bone health.* Includes real food.

BY MARY ANN O’DELL, MS, RDN

control inflammation naturally

You may not realize it, but inflammation is good. Coupled with pain, it is your body’s signal that something is wrong, and something needs to be done about it. Inflammation is an immune response, an attempt by the body to heal itself when there is injury, or to defend itself against bacteria and viruses. But living in a chronic state of inflammation is bad. Chronic inflammation occurs with rheumatoid and osteoarthritis, allergies, and asthma. Other factors can contribute to chronic inflammation, including stress, excess weight, lack of exercise, overexertion, and poor diet.

Ways to Control Inflammation

q Rest. Rest is underappreciated in the US, but rest is what allows your body to recuperate each day and to recover between exercise sessions. Rest will allow your body to return to its best state. Be sure you are getting adequate sleep at night, and sufficient rest after intensive exercise.

r Anti-Inflammatory Diet. Processed foods that are high in sugar and saturated fat can fan the flames of inflammation. Instead, choose fresh fruit and vegetables that provide a host of protective antioxidants, along with nuts, seeds, and fish that supply omega 3s that can help naturally reduce

inflammation in the body. Choose lean proteins and beneficial fats, including avocado and olive oils. Emphasizing these foods helps reduce inflammation.

s Anti-Inflammatory Herbs. When pain and inflammation are present, many people reach for over-the-counter or prescription pain medications, including non-steroidal anti-inflammatory drugs (NSAIDs). Unfortunately, long-term use of these drugs can come with unwanted side effects, including disruption of the lining of the digestive tract, resulting in further health problems. Fortunately, nature provides substances that effectively fight pain and inflammation without unwanted side effects. Turmeric and ginger are well known herbs that support a healthy inflammation response in the body. They can help reduce pain and inflammation. Arnica flower, used homeopathically, is another effective remedy, especially for overexertion or injury. Arnica’s plant compounds work to help reduce swelling and pain, and they act as mild antibiotics.

Controlling inflammation is important for a variety of reasons. Controlling inflammation can enhance your performance, since inflammation can affect strength, power, and speed. When you control inflammation and pain, it enhances recovery, and you just feel better! ●

10 min prep time serves 6

Herb Salad

From Modern Bistro by America’s Test Kitchen ($35, America’s Test Kitchen, 2022)

3 Tbsp extra-virgin olive oil

¼ tsp grated lemon zest, plus 1 Tbsp lemon juice

¼ tsp kosher salt

Freshly ground black pepper

2 c fresh parsley leaves

2 c mixed tender herb leaves

1. Add oil, lemon zest and juice, and salt to a large bowl. Season with pepper to taste, and whisk to thoroughly combine.

2. Add parsley and herb leaves, and toss until evenly coated with dressing.

3. Season with salt to taste. Serve immediately.

Kitchen Note: A simple dressing of lemon juice and olive oil perfectly complements the aromatic herbs. Any combination—dill, chives, chervil, and tarragon—also works well in this salad. Be sure to wash and dry the herbs thoroughly. Excess liquid can wilt the leaves or dilute the dressing. To introduce more dynamic color, texture, and bulk, add up to ½ cup of thinly sliced vegetables like radishes, shallots, fennel, or celery. Per serving (made with parsley, dill, and chives):

with bright and fresh

flavors

Baked Frittata Primavera

From Foolproof Veggie One-Pot by Alan Rosenthal ($20.99, Quadrille, 2022)

2 Romano peppers,* halved and roughly sliced

1 red onion, finely sliced

2 Tbsp extra-virgin olive oil, divided

Sea salt and freshly ground black pepper

7 oz asparagus tips, halved

5 oz frozen garden peas, defrosted

12 eggs

4 Tbsp heavy cream

4 Tbsp finely chopped chives, plus a little extra to serve

4 Tbsp finely chopped tarragon

1 oz finely grated vegetarian Italian hard cheese

5 oz goat’s cheese, crumbled or sliced

1. Preheat oven to 400˚.

2. Add peppers and onion to a wide shallow pot and toss them with 1 tablespoon of

the oil, along with a good pinch of salt and a few grinds of black pepper. Roast for 20 minutes, tossing halfway through. Add asparagus tips and toss to combine. Return to oven for another 10 minutes, giving it all another toss after 5 minutes.

3. Remove pot from oven and stir in peas and remaining 1 tablespoon of oil. Allow pot to sit for 10 minutes to cool a little while you prepare egg mixture (letting it cool prevents egg from cooking as soon as it hits the pot).

4. In a large bowl, beat together eggs with cream, chives, tarragon and Italian hard cheese, along with 1¼ teaspoon salt and ¼ teaspoon black pepper.

5. Once pot has cooled, pour egg mixture over vegetables, allowing mixture to find its way into gaps. Arrange goat’s cheese on top. Pop in oven and cook for 17–20 minutes until golden and puffed up, but still with a

1 hr, 40 min prep time serves 12

little wobble in the middle.

6. Remove from oven. You may want to run a knife around edge of frittata to release any slightly stuck-on bits before serving. Serve hot or at room temperature, sprinkled with more chives.

*Romano peppers are longer, thinner, and spicier than common bell peppers. If you can’t find Romanos, substitute red bell peppers.

Kitchen Note: This herby frittata is best served warm alongside some dressed leaves. Cooking it in the oven from start to finish makes life really easy and fuss-free. Once cooked, leave it in the pot until ready to serve.

Per serving: 330 Calories, 20 g Protein, 11 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (10 g sat), 581 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), C ★★★★ Phosphorus, ★★★ Vitamin A, B6, B12, ★★ Vitamin K, Folate, Iron, Zinc, ★ Vitamin B1 (thiamine), B3 (niacin), D, E, Calcium, Magnesium

Glazed Citrus, Almond, and Olive Oil Cake

From The Brain Health Kitchen by Annie Fenn, MD ($35, Artisan Books, 2023)

1 small seedless orange (6 oz), such as navel or Cara Cara

1 small lemon (5 oz), such as a Meyer lemon

1½ c almond flour or meal

1 c gluten-free oat or quinoa flour

1 Tbsp baking powder

½ tsp kosher salt

4 eggs, at room temperature

1 c coconut sugar

²⁄³ c fruity olive oil, plus more for pan and glaze

¼ c confectioners’ sugar

2 tsp warm water

Fresh berries, for serving (optional)

1. Preheat oven to 350°. Brush a nonstick 9-inch springform pan with oil.

2. Place orange and lemon in a saucepan and cover with water. Bring to a boil and reduce to a simmer. Cook until you can easily insert the tip of a knife into the peels, about 30 minutes. Drain and set aside until cool enough to handle.

3. Combine almond flour, oat flour, baking powder, and salt in a medium bowl; set aside.

4. Cut lemon and orange in half through their equators. Scoop out pulp and seeds from lemon and discard. Scoop out just seeds from orange, keeping pulp. Place lemon rind and deseeded orange in the bowl of a food processor. Pulse until it resembles a thick marmalade. Scrape into a measuring cup; you should have about 1 cup.

5. Combine eggs and coconut sugar in food processor and process until frothy, about 1 minute. With machine running, pour the ²⁄³ cup of olive oil through top of the feed tube and process for another 1 minute until smooth. Scrape egg mixture into flour mixture and combine by hand until no streaks of flour remain. Fold in marmalade until evenly distributed.

6. Pour batter into prepared springform pan and bake for 40 to 50 minutes, until edges pull away from sides and a tester inserted into center comes out clean. Set aside to cool completely.

7. To make glaze, stir together confectioners’ sugar and the 2 teaspoons of warm water until

1 hr, 40 min prep time serves 12

no lumps remain. Add up to 2 teaspoons oil until smooth and glossy.

8. Run a flexible metal spatula or a knife between edge of pan and cake. Release sides. Pour glaze over top and spread to edges in an even layer with the back of a spoon or an offset spatula.

9. When glaze has set, cut cake into wedges and serve with fresh berries (if using).

To store, cover tightly and refrigerate for up to 5 days. Or wrap each wedge individually and store in the freezer for up to 3 months.

Per serving (made with oat flour and without the glaze or berries): 332 Calories, 7 g Protein, 28 g Carbohydrates, 18 g Total sugars (16 g Added sugars), 3 g Fiber, 23 g Total fat (3 g sat), 199 mg Sodium, ★★★★ Vitamin E, ★★★ Phosphorus,

★★ Vitamin B2 (riboflavin), ★ Vitamin C, Calcium, Magnesium

Moroccan Potato Salad

From Sharing Morocco: Exotic Flavors from My Kitchen to Yours by Ruth Barnes ($29.95, Greenleaf Book Group, 2014)

6 Yukon Gold potatoes, peeled and cut into halves

3 large carrots, peeled and cut into halves

5 eggs

1 c frozen green peas, thawed

2 medium dill pickles, cut into small cubes (optional)

½ c mayonnaise

½ tsp salt

½ tsp pepper

40 min prep time + 30 min chill time serves 6

1. Put potatoes, carrots, and eggs into a large pot and add enough water to cover. Simmer until potatoes are tender but slightly firm to the fork.

2. Remove pot from heat, drain water, and allow potatoes to cool. Remove potatoes from pot and cut them into large cubes.

3. Peel eggs and cut into cubes. Cut carrots into cubes.

4. Combine potatoes, carrots, eggs, peas, pickles, and mayonnaise in a mixing bowl. Add salt and pepper.

5. Refrigerate for at least 30 minutes, transfer to a serving dish, and serve cold.

Kitchen Note: This is similar to American potato salad, but pickles give this version extra flavor and saltiness. This dish is usually served as a side at picnics and casual family gatherings.

Per serving: 388 Calories, 11 g Protein, 46 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 19 g Total fat (3 g sat), 573 mg Sodium, ★★★★★ Vitamin B6, C, ★★★★ Vitamin A, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Potassium, ★ Vitamin B12, K, Folate, Iron, Magnesium, Zinc

©

JON EDWARDS AND MICHAEL GASKELL

BY MARY ANN O’DELL, MS, RDN

5 tips to naturally relieve stress

April is Stress Awareness Month. You may be thinking, “I am well aware of my stress!” Stress is a normal part of life, something we all deal with in varying levels. Your body is equipped to handle stress for short periods of time, but long-term activation of the stress response can cause imbalance in the body. This can result in a variety of problems, such as digestive disorders, high blood pressure, illness, skin disorders, sleep disturbance, and other problems. Natural remedies and lifestyle changes can calm frazzled nerves, and help restore balance. Do something good for yourself by utilizing these five tips to relax and reduce stress levels:

q Make Time for Exercise. Exercise is a critical part of stress reduction and overall good health. It helps you look better and feel better, by working out some of the nervous tension that may be built up during periods of stress. Something as simple as a short walk out in the fresh air can ease tension and allow you

to handle stress better. Try deep breathing and yoga exercises during the day and before bed to help you stay calm.

r Nourish Your Body. Stress eating is not uncommon, but it seems we are more likely to choose unhealthy foods when we are stressed. Try shifting the focus to foods that are nourishing and that provide nutrients that can help combat stress. Try to get these nutrients each day:

✔ Magnesium to calm and relax muscles: nuts, seeds, dark chocolate, avocado, whole grains.

✔ Omega 3s to support mood: avocado, seeds, salmon or other fatty fish.

✔ Vitamin C to support adrenal gland function: citrus fruit, berries, kale, red and yellow peppers.

✔ B Vitamins to support nerve health and function: eggs, leafy greens, legumes.

If you are not eating plenty of these foods each

Nature’s Way

Ashwagandha Gummies

Reduces daily stress.*

A traditional herb long used for its adaptogenic properties.*

Delicious berry flavored gummies.*

Paragon Plus™ Stress-B 100

High potency B complex with vitamin C. May provide support during times of stress.*

Continuous release formula for maximum absorption.

day, consider adding a supplement during periods of extended stress.

s Be Good to Your Gut. Since scientists have discovered the second brain—neurons in the intestinal tract that communicate like neurons in the brain—there has been increased interest in this gut-brain connection. What research has found is that the gut microbiome affects everything including energy, weight, mood, and sleep. The gut microbiome produces many of the same neurotransmitters as the brain, including mood stabilizing serotonin and calming GABA. Take care of your gut with prebiotic fibers and probiotic-rich cultured foods, like yogurt, kefir, and kombucha.

t Adapt with Adaptogens. Adaptogens are herbs that can increase resistance to stress and have a normalizing or tonic effect in the body. They help reduce the negative effects of stress on

Probulin Total Care Mood

Probiotic

The ultimate in mood support.* Supplies 11 scientifically studied probiotic strains.

With prebiotics and postbiotics, plus saffron and L-theanine to support healthy mood and stress levels.*

the body. These herbs not only help you handle stress, but also help maintain energy levels. Good adaptogens include ashwagandha, rhodiola, and ginseng.

u Get Good Sleep. Getting a good night’s sleep helps with overall stress reduction, along with helping to restore the body. Create a bedtime calming routine. Turn off devices an hour before bed and cool your room. Sip a cup of hot herbal tea, or take a hot aromatherapy bath before bed to relax the body and calm the nerves. If you have trouble sleeping, try a gentle, natural sleep aid containing the mild sedative herb valerian.

While you cannot avoid stress, stress does not have to control you. Take care of yourself when stress is prevalent in your life. Maintaining good health and well-being will also help you stay calm and stress-free. ●

Carlson

The Very Finest Fish Oil Just Peachie

Promotes cardiovascular, cognitive, and joint function.* Supplies 1,600 mg of omega 3s per teaspoonful.

From wild caught and sustainably sourced Norwegian cold-water fish.

BY KELLI ANN WILSON AND LYNN TRYBA

spring allergy solutions

natural approaches to controlling symptoms

There’s no mistaking the telltale signs of an allergy attack. Although reactions vary from person to person, symptoms usually present as some combination of runny, itchy nose; sneezing; and congestion. Allergies are caused by a hypersensitive immune system. They can affect your whole body including your eyes, lungs, nose, and even your skin.

Avoiding allergens

Experts agree that the best way to prevent allergy symptoms is to avoid coming in contact with the things that trigger an allergic response. While you can’t eradicate pollen from the air outside, there are ways to minimize the likelihood of allergy attacks inside your home:

• High-efficiency particulate air (HEPA) filters work well to reduce airborne allergy triggers including pollen. Regular cleaning with a HEPA vacuum can reduce allergens in the environment without circulating the particles back into the air.

• Keeping doors and windows closed during pollen season is a good idea.

• Try to avoid engaging in outdoor activities when pollen counts are high, usually between 5 a.m. and 10 a.m.

• If you’ve been working outside, it can be helpful to shower and change your clothes to remove pollen.

Symptom-fighting supplements

Some nutrients have been shown to help calm the symptoms of seasonal allergies. You’ll want to make sure you’re getting plenty of these in your diet or through supplementation.

• EGCG (a compound in green tea)

• Gingerol (found in fresh ginger)

• Magnesium

• Omega-3 fatty acids

• Probiotics

• Turmeric (a spice)

• Vitamins C & D ●

Earth Day ideas

celebrate with a lifestyle detox

On Earth Day we learn about ways to keep our planet healthy. It’s also a good time to think about what we can do to keep ourselves healthy, too. Here are ten ways you can reduce the toxins in your body and your home.

q Add more organic foods to your diet to reduce pesticide and herbicide exposure. If organic is out of your budget, choose food that is in season and produced locally.

r Keep your home clean with products labeled “nontoxic.” Also look for cleaning products made with plant-based ingredients.

Learn how to make eco-friendly clothing choices at tasteforlife.com/fashion

s Freshen your living spaces with natural essential oils in place of chemical air fresheners.

t Purify the air in your home and workspace with houseplants.

u Coconut oil makes a great alternative to conventional moisturizers that may contain unwanted chemicals.

v Protect your skin with safe, natural, nontoxic sunscreens.

w Choose cooking oils that are less likely to oxidize and turn toxic, including coconut oil and ghee (clarified butter).

x Remove toxins from your drinking water by installing a high-quality filter.

y Whenever there’s an option, buy products packaged in cardboard rather than plastic.

z Use natural remedies to keep bugs away from people and plants. ●

SELECTED SOURCES “10 affordable ways to make your home safer and healthier” by Jeanie Lerche Davis, www.WebMD.com • “Earth-friendly gardening” by Pamela T. Hubbard, Penn State Extension, https://extension.psu.edu • “EWG’s guide to healthy cleaners”; EWG’s guide to sunscreens”; “EWG’s Skin Deep,” Environmental Working Group, www.ewg.org

The perfect approach for occasional heartburn and sour stomach. Antisid relief is almost instant. Chewable wafer with no added sugar. Contains calcium and soothing herbs.

The perfect approach for occasional heartburn and sour stomach. Antisid relief is almost instant. Chewable wafer with no added sugar. Contains calcium and soothing herbs.

The perfect approach for occasional heartburn and sour stomach. Antisid relief is almost instant. Chewable wafer with no added sugar. Contains calcium and soothing herbs.

BY VICTORIA DOLBY TOEWS, MPH

love your liver ways to support detoxification

Supplement safety

If you have liver health concerns, it’s prudent to skip the tincture form of herbal supplements. Tinctures are generally alcohol-based, and although there is only a small amount of alcohol, that can be an extra stressor to your liver. Choose one of the many other supplement forms instead.

Liver-supportive herbs and supplements can increase the rate of detoxification performed by the liver. While that is generally positive, a side effect can be that medications you take break

The liver works day in and day out to clean your blood and clear your body of toxins. There’s no doubt that the liver is essential to detoxification of the myriad of chemicals you are exposed to every day, explains naturopathic physician Laurie Steelsmith, author of Natural Choices for Women’s Health.

The liver can even keep functioning after losing three-quarters of its cells and, unlike most other organs, it can regenerate itself. But that doesn’t mean you can ignore it.

“When the liver is under stress from an overload of toxins, it has a more difficult time processing and filtering harmful substances like alcohol—which is why supplements that support liver function are so critical,” says Manhattan-based physician Fred Pescatore, MD.

Focus on fiber

Eating a fiber-rich diet and, perhaps, supplementing with fiber is a great start. As Dr. Steelsmith notes, “Fiber isn’t what most people think of first when addressing liver health, but it is essential because it helps to escort bile acids out of the body via the stool.”

When there’s not enough fiber in your system, your body absorbs certain toxins that would have–with fiber’s assistance–harmlessly left the body through regular bowel movements.

Dr. Steelsmith is partial to a liver-loving form of fiber called inulin, which is found in dietary supplements as well as asparagus, leeks, garlic, oats, onions,

down faster than intended. “This is especially an issue in those who are taking medications for treating seizure disorders, says Dr. Steelsmith. If you are on prescription medication, consult with your physician about taking liver-supportive herbs. For example, an herb like turmeric can thin your blood, so if you are taking a blood thinner, it could be contraindicated for you to take a lot of turmeric or curcumin.

soybeans, and wheat. She recommends the addition of one tablespoon of psyllium fiber to smoothies as a quick and easy way to boost fiber consumption.

Supportive spice

Turmeric is the perfect example of “let food be your medicine.” This Indian spice promotes healthy digestion and assists the liver in the detoxification process. Turmeric contains the active constituent curcumin, which is an anti-inflammatory with antioxidant properties that can help protect the liver from environmental toxins and chemicals.

You can add turmeric to food, but supplements of a standardized extract can be a more reliable way to garner a significant therapeutic effect. Dr. Steelsmith recommends the supplemental amount of turmeric, for those who want to take it, of 500 mg twice a day. ●

Victoria Dolby Toews, MPH, is a journalist specializing in evidencebased integrative medicine. She received her Master of Public Health degree from OHSU-PSU School of Public Health. She is the author or coauthor of numerous books.

SELECTED SOURCES Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) • The Detox Diet by Elson M. Haas ($16.99, Ten Speed Press, 2012) • “Health effects and sources of prebiotic dietary fiber” by J.L. Carson et al., Current Developments in Nutrition, 3/18 • Herbal ABC’s: The Foundation of Herbal Medicine by Sharol Marie Tilgner ($29.95, Wise Acres, LLC, 2018) • Personal communication: Fred Pescatore, MD; Laurie Steelsmith, ND

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hello salad

it’s time to get dressed!

From rich and creamy to light and zesty, there’s a dressing for every type of salad. And it’s easy to make your own!

Dress Rehearsal

Use simple vinaigrette dressings when there are lots of ingredients. Bolder vinaigrettes containing balsamic vinegar and garlic work well on hearty or spicy greens. Creamy dressings are best saved for crisp salad leaves. Take care not to overdress. About one tablespoon for every two cups of greens is appropriate. Always dress a salad right before serving.

When it comes to making a dressing, the sweet to sour ratio is important. Sweeten with healthy options such as honey or maple syrup.

Adding fresh and dried fruits to a salad also helps balance out sour and vinegary flavors. Toss in apple, orange, or pear slices. Or add a handful of dried cranberries, apricots, or blueberries.

The quality of the oil and vinegar you use is key to making greattasting dressings. Here’s how to get the best out of these ingredients.

The Oil

Olive oil is a popular and healthy option. From robust and peppery extra virgin to mild-tasting light and extra-light varieties, there’s an olive oil to suit every salad.

If you want a more neutral flavor, avocado oil is a good choice. Grape seed is a more affordable option than olive oil.

Peanut oil is often used in Asianstyle dressings, as is sesame oil.

For nutty flavors, seek out walnut, macadamia, and hazelnut oils. They tend to be expensive but offer a robust taste.

Save money by making your own flavored oils. Add grated citrus zests or fresh herbs to a mildflavored oil, let infuse overnight, and use the next day.

Consider doubling the quantity of dressing you need. Store extras in the refrigerator to have on hand for future salads. If the oil in the dressing hardens in the fridge, let the dressing come to room temperature before using it.

The Vinegar

When making a salad dressing, the general rule is for every three tablespoons of oil add one tablespoon of vinegar.

Wine vinegars are derived from wine. Use red wine vinegar in bolder salads, and white in more subtle salads. Both have a milder flavor than balsamic vinegar.

Speaking of balsamic, this vinegar ranges from sweet to complex. It goes well with arugula and other spicy-tasting greens.

To add a fruity taste, try apple cider vinegar. It’s made from fermented apple juice and goes well in salads that feature fruit— both dried and fresh.

Rice vinegar is made from fermented rice. It’s available

in unseasoned and seasoned varieties. Asian noodle salads benefit from this pick.

Try Spanish sherry vinegar made from sherry wine for a sweeter taste. It tastes like a mix between apple cider vinegar and balsamic vinegar.

If vinegar is not your thing, or you’re looking for a change, replace it with citrus juices and zests for a bright-tasting, sweet-tart dressing.

Extras

A teaspoon or two of mustard whisked into a dressing adds a distinctive taste and helps the ingredients blend. Mayonnaise, honey, or garlic paste also serve this purpose.

To whisk, use a side-to-side motion instead of a circular motion. If you don’t have time to whisk, shake the dressing ingredients together in a jar with a tight-fitting lid.

For freshness, brightness, and color, you can’t beat the addition of fresh herbs. Consider mint, chives, cilantro, thyme, dill, tarragon, basil, or rosemary.

Finally, be sure to season your salad dressings with salt and pepper to bring all the wonderful flavors together. ●

SELECTED SOURCES Around the World in 120 Salads by Katie and Giancarlo Caldesi ($24.95, Kyle Books, 2017) • The Complete Salad Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2021)

Ranch Dressing

From the Taste for Life test kitchen

¼ c buttermilk

½ c low-fat mayonnaise

1 Tbsp white wine vinegar

2 garlic cloves, minced

2 Tbsp finely chopped fresh chives

2 Tbsp finely chopped fresh parsley

Salt and freshly ground black pepper to taste

1. In a small bowl, whisk together all ingredients until thoroughly combined.

Per serving (serves 8): 53 Calories, 0 g Protein, 2 g

Carbohydrates, 1 g Total sugars (0 g Added sugars), 0 g Fiber, 5 g Total fat (1 g sat), 121 mg Sodium, ★ Vitamin K

Balsamic Dressing

From the Taste for Life test kitchen

3 Tbsp extra-virgin olive oil

1 Tbsp balsamic vinegar

1 Tbsp lemon juice

1 tsp honey

1 tsp Dijon mustard

Salt and freshly ground black pepper to taste

1. Add all ingredients into a jar with a screw-top lid.

2. Screw lid on jar tightly. Shake dressing well and use.

Per serving (serves 6): 69 Calories, 0 g Protein, 2 g

Carbohydrates, 1 g Total sugars (1 g Added sugars), 0 g Fiber, 7 g Total fat (1 g sat), 33 mg Sodium, ★ Vitamin E

Ginger-Soy Dressing

From the Taste for Life test kitchen

2 Tbsp peanut oil

4 Tbsp seasoned rice vinegar

3 Tbsp low-sodium soy sauce

1 Tbsp honey

1 Tbsp grated fresh ginger

1. Add all ingredients into a jar with a screw-top lid.

2. Screw lid on jar tightly. Shake dressing well and use.

Per serving (serves 6): 58 Calories, 1 g Protein, 3 g

Carbohydrates, 3 g Total sugars (3 g Added sugars), 0 g Fiber, 5 g Total fat (1 g sat), 256 mg Sodium

melatonin

a supplement to aid sleep

The hormone melatonin plays an important role in regulating the body’s clock. As the sun sets, the pea-sized pineal gland (named after its pinecone shape), located in the deepest recesses of the brain, begins to pump out the hormone melatonin.

Melatonin levels remain high for the following eight to ten hours. But when sunlight hits the retinas— even through the eyelids—melatonin production is suppressed.

The rise and fall of this hormone figure prominently in the body’s circadian rhythm, which regulates the sleep/wake cycle. People with insomnia tend to have lower levels of melatonin, as do shift workers and frequent fliers.

When should I take it?

Taking supplemental melatonin 30 to 60 minutes before the desired bedtime may help many people who have trouble falling asleep. If you’re using a liquid or fast-acting form, you can take it as early as 20 minutes before bed.

How much should I take?

The dosage of 1 milligram (mg) of melatonin is a standard recommendation, although even as little as 0.5 mg helps convince the body that it’s time to hit

the hay. Several studies have successfully used higher dosages of 2 to 3 mg to help get sleep schedules back in sync.

Who should avoid melatonin?

People with epilepsy should not take this hormone because of concerns that it may increase seizures; those taking medicines like warfarin that slow bloodclotting should not use melatonin because it could increase the risk of bleeding. Melatonin may also interfere with blood pressure medicine, medicine for diabetes, and immunosuppressants.

Some people’s dreams become more intense with melatonin use. Others may feel drowsy upon waking.

Is melatonin safe for kids?

Melatonin use in children shows promise for kids with long-standing or difficult-to-treat sleep problems. The American Academy of Sleep Medicine advises that parents speak to their pediatrician before giving melatonin to children. ●

SELECTED SOURCES “Dietary sources and bioactivities of melatonin” by X. Meng et al., Nutrients, 4/7/17 • “The effect of treatment with melatonin on primary school aged children with difficulty in initiation and maintenance of sleep” by S. Jalilolghadr et al., Turkish Journal of Pediatrics, 2022 • “Melatonin and Health: Insights of melatonin action, biological functions, and associated disorders” by S.B. Ahmad et al., Cellular and Molecular Neurobiology, 2/8/23 • “Melatonin supplements review,” www.ConsumerLab.com • “Safety, tolerability and efficacy of drugs for treating behavioural insomnia in children with Attention-Deficit/Hyperactivity Disorder” by S. Anand et al., Paediatric Drugs, 2017

Calm in a cup

A cup of herbal tea may also help you rest easy. Here are two to try.

Chamomile tea offers a mild, gentle sedative effect. In one recent study of 80 women with poor sleep quality who drank either chamomile tea or a placebo every night for two weeks, the chamomile improved sleep habits.

Green tea contains an amino acid called L-theanine that promotes relaxation.

By acting as an anti-anxiety agent, L-theanine helps people get better sleep, without next-day drowsiness. It’s available as a supplement, but if you want to drink the tea instead, try a decaf variety before bed.

Brew the perfect cup

Herbal teas are available in tea bags or in loose form. To brew loose tea, place the herbs in a pot or cup and add one cup of boiling water for each heaping teaspoon of tea. Cover and let steep for 15 minutes before straining and drinking—feel free to add a sweetener of your choice. Although most teas are served hot, they can also be served over ice.

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