berry good breakfast
inside
• Healthy dips
• Be heart smart
• Lift your libido
vitamin C
Vitamin C, also known as L-ascorbic acid, is an essential, water-soluble vitamin found in fruit and vegetables. Humans, unlike other animals, cannot synthesize vitamin C in their bodies, so it must be obtained through diet or supplementation.
Long before vitamin C was identified and named, sailors realized that taking citrus fruit on long ship journeys fended off scurvy—a disease caused by vitamin C deficiency and characterized by fatigue, connective tissue weakness, and capillary fragility.
An important antioxidant, vitamin C is capable of regenerating other antioxidants in the body. It also ensures proper immune function, improves absorption of nonheme iron, controls infection, neutralizes free radicals, and helps to heal wounds.
Despite common practices, taking megadoses of vitamin C will not cure the common cold. When taking doses upward of 1,000 milligrams, the body reduces its absorption of vitamin C by 50 percent. However, taking at least the recommended dietary allowances of vitamin C may ease cold-related symptoms. ●
Get to know greens • Kimchi supports weight loss • Vitamin D for blood pressure control • More 12 game day dips
Spice Rack Whipped Cheese with Hot Honey • Jalapeño Dip • Dill Dip • Dark & Smoky Chipotle
Salsa • Green Chili and White
Dip
Don’t wait until it’s too late! 18 quick tips
and spices for kids. 24 a holistic approach to sexual health
Natural ways to lift your libido.
Treat your valentine to vegan cupcakes. 28 healthy family
Keep your breath fresh.
The Month of Love
With any luck, and the groundhog’s help, we’ll be feeling the coldest wintry weather winding down this month. And, as always, Valentine’s Day brings some cheer to the dreariness that lingers.
February is American Heart Month, a good time to evaluate your cardiovascular health. Controlling blood pressure is an important component of heart health. Beginning on page 16, we offer natural solutions for high blood pressure. In addition to lifestyle changes to reduce your risk factors, try getting enough omega-3 fatty acids in your diet, along with CoQ10, herbs, minerals, and vitamin C.
Speaking of vitamin C, remember that cold and flu season is still going strong. See page 2 for info on this important nutrient.
If your romantic flame Is sputtering and needs a spark, check out certified nutritionist Sally Karlovitz’s “A Holistic Approach to Sexual Health” on page 24. Both men and women can benefit from lifestyle changes for the libido, including a healthy diet, a good night’s sleep, and plenty of exercise. Herbal helpers also can support sexual function. And don’t forget sensual scents: Using aromatherapy can create an inviting atmosphere for romance.
Good dental hygiene affects other systems in the body. Check out our “healthy family” department on page 28 for information on controlling the germs that cause bad breath and lead to other problems.
If you’re hosting a football-watching party, you’ll want to look at this month’s food feature, which is all about game-day dips (page 12). For Valentine’s Day, try making festive—and vegan!—cupcakes (page 26). And for any day, blueberry muffins can’t be beat. See our new favorite recipe on page 5.
We also invite you to read up on functional beverages (page 18) and herbs for wellness (page 22) and wish you good health to get you through the winter.
Cheers!
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
Creative Director
Michelle Knapp
Production/Graphic Designer
Chelsea Sullivan
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)
Chairman and Founder T. James Connell
Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2025 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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[ market gourmet ]
Blueberry Swirl Muffins with Frozen Blueberries
From The Complete Autumn & Winter Cookbook by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2021)
Lemon-Sugar Topping
¹⁄³ c (2¹⁄³ oz) sugar
1½ tsp grated lemon zest
Muffins
2 c (10 oz) frozen blueberries, divided
1 tsp plus 1⅛ c (7¾ oz) sugar, divided
2½ c (12½ oz) all-purpose flour
2½ tsp baking powder
1 tsp table salt
2 large eggs
4 Tbsp unsalted butter, melted and cooled
¼ c vegetable oil
1 c buttermilk
1½ tsp vanilla extract
1. For lemon-sugar topping: Combine sugar and lemon zest in a small bowl and set aside.
2. For muffins: Adjust oven rack to uppermiddle position and heat oven to 425˚. Spray a 12-cup muffin tin with vegetable oil spray. Bring 1 cup of the blueberries and 1 teaspoon of the sugar to a simmer in a small saucepan over medium heat. Cook,
mashing berries with spoon several times and stirring frequently, until berries have broken down and mixture is thickened and reduced to ¼ cup, about 6 minutes. Transfer to a small bowl and let cool completely, 10 to 15 minutes. Rinse remaining 1 cup berries under cold running water and dry well.
3. Whisk flour, baking powder, and salt together in a large bowl. Whisk remaining 1⅛ cups sugar and the eggs in a medium bowl until thick and homogeneous, about 45 seconds. Slowly whisk in melted butter and oil until combined. Whisk in buttermilk and vanilla until combined. Using a rubber spatula, fold sugar-egg mixture and whole blueberries into flour mixture until just moistened. (Batter will be very lumpy with few spots of dry flour; do not overmix.)
4. Using an ice cream scoop or a large spoon, divide batter evenly among prepared muffin tin cups (batter should completely fill cups and mound slightly). Spoon 1 teaspoon cooked berry mixture into center of each mound of batter. Using a chopstick or a skewer, gently swirl berry filling into batter using figure-eight motion. Sprinkle lemon-
75 min prep time makes 12 muffins
sugar topping evenly over muffins.
5. Bake until muffins are golden brown and a toothpick inserted in center comes out with a few crumbs attached, 17 to 19 minutes, rotating muffin tin halfway through baking. Let muffins cool in tin on a wire rack for 10 minutes. Remove muffins from tin and let cool for at least 10 minutes before serving.
Kitchen Note: By swirling a combination of whole berries and an intense stovetop jam into each cup, this recipe delivers loads of blueberry flavor along with the liquid burst that only whole berries can provide. For finely grated lemon zest, use a rasp grater. If buttermilk is unavailable, substitute ¾ cup of plain whole-milk or low-fat yogurt thinned with ¼ cup of milk. If you wish to reduce the sugar content of these muffins, omit the Lemon-Sugar Topping.
Per serving (1 muffin; with lemon-sugar topping): 258 Calories, 5 g Protein, 38 mg Cholesterol, 50 g Carbohydrates, 28 g Total sugars (25 g Added sugars), 1 g Fiber, 5 g Total fat (3 g sat), 239 mg Sodium, ★★ Phosphorus, ★ Calcium
Per serving (1 muffin; without lemon-sugar topping): 236 Calories, 5 g Protein, 38 mg Cholesterol, 44 g Carbohydrates, 23 g Total sugars (19 g Added sugars), 1 g Fiber, 5 g Total fat (3 g sat), 239 mg Sodium, ★★ Phosphorus, ★ Calcium
your green guide
Bored by the same old iceberg lettuce? Dark, leafy greens such as spinach, romaine, and kale pack more nutrients and offer variation in flavors. The Academy of Nutrition and Dietetics suggests adding these greens to enhance your salad:
n Arugula and watercress offer peppery flavors.
n Red-and-white radicchio adds color.
n Chicory and escarole provide a “bite.”
n Romaine lends a crisp texture.
n Boston and Bibb lettuces offer mild flavors.
SOURCE “Different kinds of lettuces and greens,” Academy of Nutrition and Dietetics, www.eatright.org
kimchi may aid weight loss
Kimchi, a fermented cabbage dish popular in Korean cuisine, “may alleviate obesity symptoms by regulating gut microbiota,” according to a new study. Participants who consumed kimchi daily for 12 weeks lost 2.6 percent of their body fat during the trial, while a placebo group gained weight. The kimchi group also saw increases in beneficial gut bacteria. Kimchi is readily available in many US supermarkets.
SELECTED SOURCES “Effects of kimchi consumption on body fat and intestinal microbiota in overweight participants: A randomized, double-blind, placebo-controlled, single-center clinical trial” by W. Lee et al., Journal of Functional Foods, 10/24 • “New clinical study confirms the antiobesity effects of kimchi,” National Research Council of Science & Technology (Korea), 11/19/24
D builds kids’ bones
Children whose mothers took supplemental vitamin D while pregnant continued to have strong bones well into childhood. At age 7, the kids’ bones had more calcium and other minerals than the bones of children whose mothers did not take vitamin D while pregnant as well as greater bone density, according to new research. Vitamin D helps regulate levels of phosphate and calcium in the body. The minerals are vital for bones, teeth, and muscle health.
SELECTED SOURCES “Pregnancy vitamin D supplementation and offspring bone mineral density . . . ” by R.J. Moon et al., American Journal of Clinical Nutrition, 11/24 • “Vitamin D during pregnancy boosts children’s bone health even at age seven,” University of Southampton, 11/6/24
Did You Know?
Taking a vitamin D supplement may help reduce blood pressure in overweight older adults. The Institute of Medicine recommends 600 international units (IU) of vitamin D per day, and that amount was found to be sufficient. Study participants took 600 IU or 3,750 IU per day, plus calcium, for a year. Both groups saw similar improvements, leading the researchers to conclude that “more is not necessarily better.”
SELECTED SOURCES “Blood pressure decreases in overweight elderly individuals on vitamin D: A randomized trial” by M. Rahme et al., Journal of the Endocrine Society, 12/24 • “Vitamin D supplements may lower blood pressure in older people with obesity,” Endocrine Society, 11/12/24
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MegaFood Baby & Me2 Prenatal Probiotic
Support Mom and Baby with this specialized probiotic blend.* It supplies probiotics and prebiotics to promote the health and well-being of pregnant and breastfeeding women.* Includes the clinically studied L. rhamnosus strain. Enhanced with ginger and B6 for upset tummies.*
Nature’s Way Calm Drops Cherry Lozenges
Get fast-acting support to help calm the mind in response to stress.* These lozenges work quickly to help ease stress with fast-acting GABA, working within 60 minutes.* Individually wrapped lozenges are perfect for on-the-go needs. Drug free. Non-habit forming.
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Vital Planet Vital CandiPURE
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Emerald Labs VitaCholine 550mg
Support memory, mood and muscle health with this doctor-formulated choline supplement.* Choline supports the production of the neurotransmitter acetylcholine.* This formulation includes the L+Bitartrate form which is considered the “Gold-Standard” in choline. Additive free.
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These natural support gummies supply white mulberry leaf extract to assist as a carb blocker and support glucose management.* This pre-meal gummy helps you feel fuller for longer, but with minimal bloating and side effects.* Sugar free gummies with a fruit punch flavor.
Himalaya
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Hydroxyapatite is a mineral form of calcium found in bone and dental enamel, used in toothpaste to help promote healthy smiles. Papaya and pineapple enzymes help remove surface stains to give you whiter teeth, while neem and pomegranate keep your mouth clean and sparkling.
pH-D Feminine Health
Boric Acid Sensitive Foam Wash
This clean and effective wash combats sensitivity, irritation, and unpleasant odor-causing bacteria, making it the best feminine wash for odor and maintaining intimate hygiene. Boric acid and plantbased essential oils work together in a sensitive wash that ensures healthy feminine hygiene practices.
Nutra Health Skin Solutions
Find solutions for problematic skin and neuropathy with natural ingredients. Peripheral Neuropathy Cream works with MSM to help reduce inflammation and pain response in nerve fibers, plus Alpha Bisabolol to soothe irritated skin. Anti-Fungal MSM Cream provides relief for skin, scalp, hands, feet, and nails with MSM and black cumin seed.
Who Gives a Crap 100% Recycled Toilet Paper
This super comfy 3-ply toilet paper is made with 100% recycled paper and is biodegradable. It’s eco-friendly, and it does good! 50% of profits are donated to clean water and sanitation non-profits around the globe, so by using this toilet paper, you help people in need gain access to these life-saving services.
love at first bite
celebrating chocolate for Valentine’s Day
Chocolate is a popular treat, and it typically takes the spotlight in February. Here are two sweet treats to serve on Valentine’s Day or any day.
Chocolate-Cherry Granola with Almonds
From the Taste for Life test kitchen
½ c vegetable oil, plus additional for oiling pan
¼ c maple syrup
¹⁄³ c coconut sugar
¹⁄³ c unsweetened cocoa powder
1 Tbsp vanilla extract
½ tsp salt
5 c old-fashioned rolled oats
1¼ c sliced or slivered almonds
8 oz bittersweet or semisweet chocolate, chopped
8 oz dried cherries
50 min prep time makes about 8 cups
1. Preheat oven to 325°.
2. Line a rimmed baking sheet with unbleached parchment paper. Lightly brush paper with a small amount of oil. Set baking sheet aside.
3. Whisk the ½ cup of oil, the maple syrup, coconut sugar, cocoa powder, vanilla, and salt together in a large bowl. Add oats and almonds until well combined.
4. Transfer mixture to prepared sheet, spreading it across surface in an even layer. Press mixture down firmly with a stiff metal spatula until it’s compact.
5. Bake for 35 to 40 minutes. Granola will be firm and fragrant.
6. Allow granola to cool on baking sheet for 1 hour. Break granola into pieces. Stir in chocolate and cherries. Store in an airtight container at room temperature for up to 2 weeks.
Per serving (⅓ cup): 310 Calories, 8 g Protein, 0 mg Cholesterol, 42 g Carbohydrates, 17 g Total sugars (10 g Added sugars), 6 g Fiber, 14 g Total fat (3 g sat), 54 mg Sodium, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), E, Magnesium, ★ Vitamin B2 (riboflavin), Iron, Zinc
20 min prep time + 3 hr set time serves 4
Milk Chocolate Yogurt Mousse
From the Taste for Life test kitchen
8 oz good-quality milk chocolate, chopped (do not use chocolate chips)
2 c plain whole-milk Greek yogurt
1 tsp pure vanilla extract
1. Melt chocolate in a double boiler over barely simmering water until chocolate is completely smooth.
2. Remove from heat and briskly whisk in yogurt. Once a completely smooth texture has been achieved, whisk in vanilla.
3. Spoon mixture into 6 small glasses or jars.
4. Refrigerate for 3 hours to set. Store any leftovers, covered, in the refrigerator.
Kitchen Note: If desired, garnish with your favorite fresh fruit. For crunch, top with toasted nuts or cocoa nibs.
Per serving (serves 6): 287 Calories, 10 g Protein, 22 mg Cholesterol, 26 g Carbohydrates, 23 g Total sugars (20 g Added sugars), 1 g Fiber, 16 g Total fat (10 g sat), 75 mg Sodium, ★ Vitamin B12, Calcium, Phosphorus
February’s big football match is typically a time when excessive calories are consumed with glee. Instead, why not make some satisfying appetizers that won’t overload your guests with extra calories or fat? Here are five healthier dips to try.
Dill Dip
From Simple Goodness: No-Fuss, Plant-Based Meals Straight From Your Pantry by Makini Howell ($32, Hachette Book Group, 2024)
2 c vegan mayonnaise
2 Tbsp fresh dill
1 Tbsp roasted garlic
1 Tbsp freshly squeezed lemon juice
1 tsp sea salt
½ tsp freshly ground black pepper
1. In a blender, bullet, or food processor, place mayonnaise, dill, roasted garlic, lemon juice, salt, and pepper. Pulse until ingredients are combined.
2. You can also combine by hand: simply mince dill and garlic, and mix with all other ingredients in a small bowl. This dip will keep in the fridge for 3–5 days.
Per serving (serves 6; dip only): 263 Calories, 5 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 25 g Total fat (2 g sat), 620 mg Sodium, ★★★ Vitamin K, ★ Vitamin E, Magnesium
110 min prep time makes 2 cups
2 Spice Rack Whipped Cheeses with Hot Honey
From Homemade-ish: Recipes and Cooking Tips That Keep It Real by Lauren McDuffie ($35, Gibbs Smith, 2024)
1 (8 oz) block feta cheese
4 oz goat cheese
¼ c store-bought hot honey, plus more as needed
10
min prep time makes about 1½ cups
Topping suggestions: poppy seeds; dried herbs such as oregano or fresh chives; toasted sesame seeds; black pepper; freshly chopped parsley; sweet or smoked paprika; ancho chili powder
Pita chips
1. Combine feta and goat cheeses in a food processor and process until totally smooth. Add 1 to 2 tablespoons of water to help smooth things out, if needed.
2. Pile whipped cheeses into a bowl or onto a plate. Make a shallow well in center of cheeses, and pour hot honey all over. Top with whatever dried, fresh, and crunchy things you like or need to use up.
3. Serve with pita chips for dipping.
Kitchen Note: This dip is so easy and fast to whip up. It also happens to help clear out the spice drawer all at once. This recipe can be a canvas for whatever extra bits you care to add.
Per serving (serves 6; dip only; topped with oregano, chives, poppy seeds, and paprika): 203 Calories, 10 g Protein, 42 mg Cholesterol, 14 g Carbohydrates, 11 g Total sugars (11 g Added sugars), 1 g Fiber, 13 g Total fat (7 g sat), 519 mg Sodium, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin B12, Calcium, Phosphorus, ★ Vitamin A, B6, Zinc
Dark & Smoky Chipotle Salsa
From The Slimming Foodie in Minutes by Pip Payne ($26.99, Aster, 2023)
2 onions, finely chopped Spray oil
3 garlic cloves, crushed
1 Tbsp balsamic vinegar
1 (14 oz) can chopped tomatoes
1 tsp chipotle chili flakes
1 tsp smoked paprika
½ tsp salt
1 tsp honey
Small handful cilantro leaves and stalks, finely chopped, plus extra to serve
1. Sauté onions in spray oil for 5 minutes. Stir in garlic.
2. Add balsamic vinegar. Stir it through onions. Then add chopped tomatoes, chili flakes, smoked paprika, salt, and honey.
3. Simmer for 20 minutes, stirring occasionally. Stir in cilantro.
4. Serve warm or chilled, scattered with extra chopped cilantro. If you are setting this aside to serve chilled, give it a stir before serving.
Kitchen Note: This salsa is saucy, similar to the jars of salsa you can buy with rich and smoky flavor. Perfect as a dip, a side in burrito bowls, or an accompaniment to tacos, fajitas, or nachos.
Per serving (salsa only): 67 Calories, 2 g Protein, 0 mg Cholesterol, 13 g Carbohydrates, 7 g Total sugars (1 g Added sugars), 3 g
3
30 min prep time serves 4
Green Chili and White Bean Dip
From the Taste for Life test kitchen
1 (15 oz) can cannellini beans, drained and rinsed
2 Tbsp plain Greek yogurt
3 Tbsp extra-virgin olive oil
1 Tbsp lemon juice
2 garlic cloves, minced
⅛ tsp ground cayenne pepper
Salt and freshly ground black pepper
1 (4 oz) can chopped green chilis
¼ c finely chopped cilantro
15 min prep time makes 1¼ cups
Jalapeño Dip
From Simple Goodness: No-Fuss, Plant-Based Meals Straight From Your Pantry by Makini Howell ($32, Hachette Book Group, 2024)
2 c vegan mayonnaise
¼ c chopped cilantro (stems are fine)
2 Tbsp freshly squeezed lime juice
1 large jalapeño pepper with seeds, chopped
2 tsp sea salt
½ tsp chopped fresh garlic (optional)
1. In a food processor, blend beans, yogurt, oil, lemon juice, garlic, and cayenne pepper until smooth. Season with salt and pepper to taste.
2. Drain chilis and pat them dry with a clean paper towel or tea towel.
3. Stir chilis and cilantro into bean mixture. Serve with tortilla chips.
Per serving (serves 4; dip only): 260 Calories, 12 g Protein, 1 mg Cholesterol, 30 g Carbohydrates, 2 g
Total sugars (0 g Added sugars), 7 g Fiber, 11 g Total fat (2 g sat), 304 mg Sodium, ★★★★★ Vitamin C, ★★ Folate, Iron, Phosphorus, ★ Vitamin B1 (thiamine), B6, E, K, Calcium, Magnesium, Potassium, Zinc
4
10 min prep time makes 2 cups
1. In a blender, bullet, or food processor, place mayonnaise, cilantro, lime juice, jalapeño, salt, and garlic, if using. Pulse until ingredients are combined.
2. You can also combine mixture by hand: simply mince cilantro, jalapeño, and garlic, if using. Mix with all other ingredients in a small bowl.
Kitchen Note: Cilantro plus jalapeño plus mayo equals a zingy, fresh dip for veggies or chips. Or slather this dip on your favorite burger. This dip will keep in the fridge for 3–5 days.
Per serving (serves 6; dip only): 259 Calories, 5 g Protein, 0 mg Cholesterol, 3 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 25 g Total fat (2 g sat), 618 mg Sodium, ★★★ Vitamin K, ★ Vitamin E, Magnesium
5
BY
natural solutions for high blood pressure
Hypertension, or high blood pressure, is common in the United States, affecting nearly half of all American adults. Blood pressure is the pressure applied by blood against the walls of arteries. Measurement of blood pressure yields two numbers. The top number is systolic pressure, the pressure in arteries when the heart pumps. The lower number is diastolic pressure, the pressure in arteries when the heart relaxes. A blood pressure of less than 120/80 is considered ideal. Anything higher than 130/80 is considered high
Kyolic Blood Pressure Health
Aged Garlic Extract
Supports healthy blood pressure balance.*
Combines aged garlic extract, nattokinase, and L-theanine.
Studies for these ingredients have shown support for healthy blood pressure levels already within normal range.*
blood pressure. If blood pressure is high, the heart has to work harder to get blood pumped throughout the body. Symptoms of high blood pressure often go unnoticed, but even mildly elevated blood pressure can cause damage over time. The results can be devastating—heart attack, stroke, or even death.
4 Ways to Control Blood Pressure
q Reduce Risk Factors. Experts agree that excess weight, smoking, stress, and a sedentary lifestyle play major roles in elevated blood pressure. Controlling
North American Herb & Spice Black Seed Oil Cardio-PLUS
Support for healthy heart and artery response.*
Combines 3 powerhouse ingredients: black seed oil, pomegranate concentrate, and muscadine concentrate.
Thymoquinone in black seed oil may support a healthy cardiac system, blood pressure, and lungs.*
your weight, quitting smoking, and increasing exercise are all areas in your life you can control that can help reduce your risk for high blood pressure. Periodically monitoring your blood pressure will help you know exactly where you stand.
r Increase Omegas. Omega-3 fatty acids have been shown in research to help reduce blood pressure. Include foods rich in omega 3s in your diet, such as tuna and salmon, walnuts, or seeds like flax and chia. Fish, krill, and algal oil supplements have also been suggested as means to increase omega-3 fatty acid intake. As a bonus, increasing omega-3 fatty acids can also support brain function, reduce inflammation, and enhance overall cardiovascular health.
s Maximize Essential Nutrients. The minerals potassium, magnesium, and calcium help maintain electrolyte balance in the body and are necessary for regular heartbeat and normal blood pressure. The heart-healthy DASH diet includes an emphasis
on fresh fruits and vegetables as a source of these minerals as well as vitamin C, another nutrient that may support healthy blood pressure. And the antioxidant CoQ10 is a nutrient that has been shown to be helpful in lowering mildly elevated blood pressure, along with strengthening the heart.
t Get Help from Herbs. Garlic is a well-researched herb for blood pressure, with one study showing garlic lowered blood pressure as much as a common blood pressure drug. Black cumin seed may also be a novel ingredient for blood pressure support. At least one small study found that black seed oil helped reduce blood pressure, and it may also support cholesterol control. As with all herbs, these should be discussed with a qualified healthcare provider prior to use, especially if you are taking medications. Get moving, adjust your diet, and utilize specific nutrients. These lifestyle changes can truly make a difference. Don’t wait until it’s too late—bring your blood pressure under control now. ●
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functional beverages are trending up
The stats speak for themselves. More than 50 percent of adult consumers use functional beverages “to treat or prevent a specific condition” and maintain overall health.
That’s according to a Functional Food & Beverage and Supplements survey conducted by the Hartman Group, a leading authority on consumer trends.
Depending on their key ingredients, functional beverages can be used to amp up energy, induce relaxation, reduce stress, help with sleep, enhance workouts, and improve digestion. Given the times we live in, a focus on relaxation drinks seems appropriate.
Be a savvy shopper
If you’re interested in trying functional beverages of any kind, remember that the products may not contain the same level of ingredients that generated beneficial effects in scientific studies. Alternatively, some drinks may contain higher amounts. Read labels carefully. Some labels will caution pregnant or nursing women and children not to consume the drinks, and shoppers should double-check the levels of sugar in each product.
Take the edge off
The first relaxation drinks appeared on the market a couple of decades ago and contained just one active ingredient: gamma-aminobutyric acid, also known as GABA. The brain naturally produces GABA, but it can also be taken as a supplement to relieve anxiety.
Since those early days, beverage makers have sold drinks that combine numerous active ingredients, including herbs, amino acids, and other supplements. For example, in addition to GABA, the relaxation category’s common ingredients include L-theanine, 5-hydroxytryptophan (5HTP), and melatonin.
Research has found that these ingredients perform various functions, including relaxing muscles, reducing stress and anxiety, and improving sleep. L-theanine, an amino acid found in tea leaves, can promote relaxation without drowsiness, lower tension, and increase calmness. (L-theanine is also often combined with caffeine in pre-workout drinks to improve focus and energy while protecting against overstimulation.) Melatonin can improve sleep. 5-HTP may help raise levels of serotonin, which can help with anxiety and sleep problems. ●
SELECTED SOURCES “Association between tea consumption and cognitive impairment in middle-aged and older adults” by J. Zhang et al., BMC Geriatrics, 11/4/20 • “Effect of green tea phytochemicals on mood and cognition” by C. Dietz and M. Dekker, Current Pharmaceutical Design, 2017 • “Improvement of depressed mood with green tea intake” by K. Unno et al., Nutrients, 7/19/22 • “In a time of high anxiety, consumers turn to functional solutions—but what does “functional” mean?” Hartman Group, www.hartman-group.com, 7/21/20
DASH toward heart health
with this popular diet plan
The DASH (Dietary Approaches to Stop Hypertension) diet was created to help lower blood pressure without medication. A balanced and flexible eating plan, it emphasizes foods that contain magnesium, potassium, and calcium—all nutrients that help lower blood pressure.
Lean protein, fiber-rich fruits and vegetables, whole grains, low-fat or nonfat dairy, nuts, seeds, and legumes are encouraged. Limited items include sweets, sugarsweetened beverages, foods high in saturated and trans fats, full-fat dairy products, fatty meats, and tropical oils (palm and coconut).
Reducing sodium is a key part of the diet, and daily intake is capped at 2,300 milligrams (mg), a little less than one teaspoon. A lower-sodium version of the diet exists, and its upper sodium intake is set at 1,500 mg per day. The typical American diet can contain as much as 3,400 mg of sodium a day.
By following the DASH diet for just two weeks, it’s possible to lower blood pressure by a few points. Because of the way the diet is structured, it can also help prevent heart disease, stroke, diabetes, and osteoporosis, as well as lower cholesterol and reduce weight.
Getting started with DASH
The DASH diet is naturally low in sodium, but to further reduce sodium intake, consider taking the following steps:
✔ Don’t add salt when cooking hot cereals, rice, or pasta.
✔ Buy items with the labels “No salt added,” “low sodium,” “sodium free,” or “very low sodium.”
✔ Season foods with sodium-free spices and flavorings instead of salt. Use fresh citrus juices and fresh herbs to add flavor.
✔ Choose fresh or frozen fruits and vegetables instead of canned. If you must buy canned, be sure to rinse the food before eating to remove added sodium.
✔ Select lean meats, fresh poultry, and fish. Avoid cured meats.
✔ When dining out, request that meals be made without added salt or MSG. Ask for fruit or vegetables as a side instead of chips or fries. Avoid pickled, smoked, and cured items as well as those with added soy sauce or broths.
The DASH diet is just one factor of a healthy lifestyle. To help control cholesterol and blood pressure levels, consider adopting the following activities: limiting alcohol intake, managing stress levels, staying physically active, quitting smoking, getting enough sleep, and maintaining a healthy weight.
Talk to your healthcare provider before beginning any new eating plan, including the DASH diet. Many doctors suggest following the original DASH diet, which limits sodium intake to no more than 2,300 mg per day. ●
SELECTED SOURCES “DASH diet: healthy eating to lower your blood pressure,” www.MayoClinic.org, 5/25/23 • “DASH eating plan,” National Heart, Lung, and Blood Institute, https://nhbli.nih.gov, 12/29/21 • “Understanding the DASH diet,” MedlinePlus, https://medlineplus.gov, 8/15/22
MIND your heart & your brain
When it comes to lowering blood pressure and the risks of heart disease and diabetes, the DASH diet and the Mediterranean diet both earn top marks. In their quest to develop a diet that would benefit brain function, university researchers merged the two and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) was born.
Studies indicate the MIND diet can substantially slow the cognitive decline that can come with age. It appears to do this by reducing inflammation and oxidative stress—two factors particularly damaging to the brain.
Here are the top MIND diet foods to help support heart and brain health.
✔ Beans (all types, lentils, soybeans): minimum three servings a week.
✔ Berries (particularly blueberries and strawberries due to their high flavonoid contents): minimum twice a week.
✔ Fish (fatty varieties like tuna, mackerel, sardines, salmon, trout): minimum once per week.
✔ Green, leafy veggies (spinach, kale, salads, cooked greens): minimum six servings a week. Other vegetables: at least once a day.
✔ Nuts (opt for raw or dry roasted without salt): five or more servings a week.
✔ Olive oil (look for extra virgin bottled in opaque or dark glass): use as your main cooking oil.
✔ Poultry (chicken, turkey): minimum twice a week
✔ Whole grains (oats, whole-wheat bread and pasta, quinoa, brown rice): minimum three servings daily.
SELECTED SOURCES “Diet review: MIND diet,” The Nutrition Source, Harvard T.H. Chan School of Public Health, https://nutritionsource.hsph.harvard.edu, 8/23 • “Healthful diet linked to reduced risk of cognitive decline,” NIH Research Matters, National Institutes of Health, https://nih.gov, 10/8/24
Excerpted from Herbal Activities for Kids © by Molly Meehan. Used with permission from Storey Publishing.
the world of herbs an
introduction for children
Any plant used for healing is called an herb. But healing can happen in many forms. Herbs are used not just for physical healing but also as part of our arts, rituals, traditions, and cultural practices. They are used in our food, in sacred and spiritual work, in our clothing and jewelry, and so much more!
What is an herb?
Many species across the animal kingdom use herbs for their food and healing. Plants can even help heal each other.
Depending on the plant, we work with different parts of herbs, such as the leaves, roots, flowers, seeds, bark, sap, or stems. Many of us already have abundant herbs in our home; often our kitchen cabinets are full of herbs like rosemary, oregano, black pepper, chili, and thyme.
What is an herbalist?
An herbalist is a person who works with plants for healing. There are many ways to be an herbalist. Some herbalists make herbal medicines to help people treat illness and feel healthier, some grow herbs and provide
them to the community, and some forage and wildcraft herbs.
Others work as herbal clinicians or practitioners, helping people learn how to use herbs to support their health. Some are herbal educators, and others are scientists who work in labs and run studies on herbs.
The herb-infused teas, oils, salves, syrups, and other remedies we use to help support our health and wellness are all called herbal preparations.
Here are two recipes that feature common herbs like ginger, turmeric, and cinnamon. ●
Molly Meehan Brown is an herbalist, a plant lover, and a mom. She is the founder of the Wild Ginger Community Herbal Center in Maryland and KidsHerbalism.com.
Spiced Turmeric Kale Chips
From Herbal Activities for Kids by Molly Meehan Brown ($18.99, Storey, 2024)
1 bunch fresh kale
¼ c olive oil (or the oil of your choice)
½ tsp salt
¼ tsp ground cumin
¼ tsp ground ginger
¼ tsp turmeric powder
10 min prep time + 20 min bake time serves 6
1. Remove kale leaves from thick stems, then cut or tear leaves into bitesize pieces. (Ask an adult for help if you need it.) Place in a mixing bowl.
2. Pour oil over greens and mix gently.
3. Combine salt, cumin, ginger, and turmeric in a small bowl. Sprinkle the spice blend over the kale and then toss.
4. Place kale pieces on dehydrator screens. Dehydrate at 125°F (50°C) until fully crisp, about 5 hours. Check kale for doneness every 1 to 2 hours. Alternatively, preheat oven to 300°. Line baking sheets with parchment paper. Spread kale over the baking sheets and bake about 20 minutes, or until crispy.
5. Store any leftovers in an airtight container.
Kitchen Note: Kale chips can be very simple with just a bit of olive oil and salt, or you can be an herbal explorer and experiment to find new flavors that you love. Dill, fennel, black pepper, cilantro, or a curry blend are other favorite herbs to try. To make kale chips, you’ll need a food dehydrator or baking sheets and parchment paper. Per serving (made with olive oil): 92
sugars), 1 g Fiber, 10 g Total fat (1 g sat), 100 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin C, ★ Vitamin E
Herb and Spice Apple-Pear Topping
From Herbal Activities for Kids by Molly Meehan Brown ($18.99, Storey, 2024)
2 apples
2 pears
½ tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground nutmeg
10 min prep time + 20 min bake time serves 4
1. Preheat oven to 375°. (Ask an adult for help if you need it.)
2. Slice apples and pears, then place sliced fruit in a small baking dish.
3. Combine cinnamon, ginger, and nutmeg in a bowl and mix well. Sprinkle spice mix evenly over apples and pears.
4. Bake 15 to 20 minutes, or until the fruit has warmed and softened to your liking.
Kitchen Note: There is something so deeply nourishing about fruit baked with the warm and spicy scents of cinnamon, ginger, and nutmeg. Use this topping on pancakes and oatmeal, in muffins and other baked goods, on top of yogurt, as a basic pie filling, and even as an afternoon snack.
Per serving (⅓ cup): 103 Calories, 1 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 5 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium, ★ Vitamin C
a holistic approach to sexual health
As people age, they are becoming more and more interested in increasing their health, endurance, and vitality throughout their lifetime, and this includes sexual health. Sexual dysfunction is a problem experienced by both men and women. Before turning to prescription medication, why not give the natural approach a try first to help promote healthy libido and overall sexual health.
Lifestyle Support. The same principles of good general health apply for sexual health—a healthy diet and exercise program are the foundations. Nourishing your body with organic fruits and vegetables, whole grains, lean meats, nuts, and seeds will translate into improving health in your whole body. Exercise, stress reduction, and sleep are also important factors for sexual health. People who exercise have increased sexual desire and greater satisfaction. Exercise can help boost your mood and self-esteem, which translates into feeling better about yourself. Stress and lack of sleep are two killers of sexual desire. So make sure you are keeping stress under control and getting enough sleep to ensure you are feeling your best.
Herbal Support. Certain foods and herbs have been found to play a role in enhancing libido in both men and women. Beets are known to be high in nitrates, which boost nitric oxide in the body. This can increase blood circulation and enhance physical response during sexual
activity. Maca enhances sexual function and energy for both sexes. It has been shown to decrease anxiety, lower blood pressure, and increase DHEA in men. Maca works in women to stimulate desire and to help balance female hormones, one of the key issues of sexual dysfunction in women.
Scentual Support. People are also enticed by the sensuous appeal of fragrances. Several essential oils are known for their romance-inducing properties, including jasmine, patchouli, and rose. Try using scented candles or essential oil diffusers to infuse your room with an alluring scent and create an inviting atmosphere for romance. ●
Supports physical performance and vitality.*
Provides a boost of energy.*
Beets provide a whole food source of nitric oxide for cardiovascular and antioxidant support.*
Chamberlin’s Fermented Beet with Maca
Terry Naturally Optimal Wellness
Polyphenol nutrients for daily vitality.*
Supports mind and body wellbeing, DNA and cellular defense.* Made with a blend of apple, grape seed extracts, curcumin, green tea and olive leaf and fruit.
Olbas Olbas Oil
Original Swiss aromatherapy inhalant and massage oil. Aromatic formula supports nasal and bronchial passageways.
Use as massage oil to enhance circulation and penetrate to soothe tired muscles.
Ridgecrest Herbals Clear Lungs Extra Strength
Supports free breathing and helps keep airways open.*
Helps keep lungs calm and clear.*
Traditional Chinese herbal formula.
Nature’s Answer
Sambucus Daily Gummies 2X Strength
Healthy immune support.*
Packed with antioxidants.*
Each gummy supplies the equivalent of over 3 grams fresh elderberry juice, 2 times the strength of other daily gummies.
We know what you need. Just ask.
Knowing what’s truly good for you can be confusing. Our Goodness Gurus can clear things up. So when you're in the store, seek them out and ask them anything.
We've got the answers to keep you feeling good, inside and out.
vegan cupcakes
a sweet ending to Valentine’s Day
Celebrate the holiday with what else but . . . chocolate! These cupcakes are rich and tender with a deep chocolatey flavor. Start making this recipe 24 hours beforehand, since the coconut milk in the frosting needs time to chill.
Creamy Vegan Chocolate Frosting
From Everything Chocolate by America’s Test Kitchen ($35, America’s Test Kitchen, 2020)
2 (14 oz) cans coconut milk
1²⁄³ c (10 oz) semisweet chocolate chips
⅛ tsp salt
1. Refrigerate unopened cans of coconut milk for at least 24 hours to ensure that 2 distinct layers form. Skim cream layer from each can and measure out ¾ cup cream (save any extra cream for another use and discard milky liquid).
2. Microwave coconut cream, chocolate
chips, and salt in a bowl at 50 percent power, whisking occasionally, until melted and smooth, 2 to 4 minutes; transfer to the bowl of a stand mixer. Press plastic wrap directly on surface of chocolate mixture and refrigerate until cooled completely and texture resembles firm cream cheese, about 3 hours, stirring halfway through chilling. (If mixture has chilled for longer and is very stiff, let stand at room temperature until softened but still cool.) Using a stand
mixer fitted with the whisk attachment, whip at high speed until fluffy, mousse-like soft peaks form, 2 to 4 minutes, scraping down bowl halfway through whipping.
Kitchen Note: Chilling the cans of coconut milk overnight helps separate the coconut cream from the coconut milk. Once cooled, this thick mixture is whipped into a light, mousse-like frosting. Not all semisweet chocolate chips are vegan, so check ingredient lists carefully.
3¼ hrs prep time + 24 hr chill time for coconut milk makes 2 cups for 12 cupcakes
Vegan Dark Chocolate Cupcakes
From Everything Chocolate by America’s Test Kitchen ($35, America’s Test Kitchen, 2020)
1¹⁄³ c (6 ²⁄³ oz) all-purpose flour
1 c (7 oz) sugar
¾ tsp baking powder
¼ tsp baking soda
½ tsp table salt
1 c water
½ c (1½ oz) unsweetened cocoa powder
1 oz bittersweet chocolate, chopped
¼ c coconut oil
¾ tsp vanilla extract
¼ c aquafaba*
1 tsp cream of tartar
2 c Creamy Vegan Chocolate Frosting (recipe on previous page)
1. Adjust oven rack to middle position and heat oven to 400°. Line a 12-cup muffin tin with paper or foil liners. Whisk flour, sugar, baking powder, baking soda, and salt together in a large bowl.
2. Microwave water, cocoa, chocolate, oil, and vanilla in a second bowl at 50 percent power, whisking occasionally, until melted and smooth, about 2 minutes; set aside to cool slightly.
3. Meanwhile, using a stand mixer fitted with its whisk attachment, whip aquafaba and cream of tartar on high speed until a stiff foam that clings to the whisk attachment forms, 3 to 9 minutes. Using a rubber spatula, stir chocolate mixture into flour mixture until batter is thoroughly combined and smooth (batter will be thick). Stir one-third of whipped aquafaba into batter to lighten, and then gently fold in remaining aquafaba until no white streaks remain.
4. Divide batter evenly among prepared muffin cups. Bake until tops are set and spring back when pressed lightly, 16 to 20 minutes, rotating muffin tin halfway through baking. Let cupcakes cool in muffin tin on a wire rack for 10 minutes. Remove cupcakes from muffin tin and let cool completely on rack, about 1 hour. Spread frosting evenly on cupcakes. Serve.
*To make vegan cupcakes that fit the description, aquafaba, the liquid found in canned chickpeas, is used in place of egg whites. Whipped to stiff peaks and folded
2 hrs prep time + 24 hr chill time for frosting makes 12 cupcakes
into the batter, aquafaba gave our cupcakes a light, fluffy crumb. For an accurate measurement of aquafaba, start by shaking the unopened can of chickpeas well. Drain the chickpeas though a fine mesh strainer over a bowl, and reserve the beans for another use. Whisk the aquafaba liquid and then measure out the desired amount. Do not use the liquid from Progresso brand chickpeas; it does not consistently reach a foam. Do not use the liquid from chickpeas cooked at home.
Kitchen Note: Dark chocolate cupcakes should be rich and tender and feature deep chocolate flavor. Creating complex chocolate flavor was easily achieved with bittersweet chocolate. Use organic sugar if you’re a strict vegan. Not all brands of bittersweet chocolate are vegan, so check ingredient lists carefully. These cupcakes are best served the day they’re made.
Per serving (1 cupcake): 429 Calories, 5 g Protein, 4 mg Cholesterol, 50 g Carbohydrates, 33 g Total sugars (33 g Added sugars), 3 g Fiber, 26 g Total fat (20 g sat), 197 mg Sodium, ★ Iron, Magnesium, Phosphorus
HELEN LAWSON
help for halitosis
natural ways to keep your breath fresh
Also known as “bad breath,” halitosis can be caused by a variety of factors. There are hundreds of different types of bacteria that live in your mouth. When they consume leftover food particles in your mouth, they create a waste product that can cause your breath to smell bad. Certain foods, like garlic, onions, and coffee, can also cause lingering mouth odors.
Lack of saliva, or dry mouth, can lead to bad breath, as saliva is needed to keep your mouth clean. Other medical conditions, like sinus infections, acid reflux, and diabetes, can also cause bad-smelling breath.
Lifestyle tips
A clean mouth is the key to fresh breath. Brushing twice a day, and flossing daily, helps to control bacteria levels in your mouth. Mouthwashes may help temporarily tamp down bacteria and freshen breath, but they can’t replace brushing and flossing as the staples of oral health care.
If you wear dentures, the American Dental Associa-
tion recommends removing them at night and cleaning them thoroughly.
You can boost saliva production in your mouth by choosing crunchy foods that need more chewing, like apples and carrots.
Sugar-free chewing gum and hard candies may also help to increase the flow of saliva in your mouth—xylitol is a natural alternative to sugar that has shown promise in fighting cavities and gum disease by inhibiting harmful bacteria.
Regular dental checkups may help identify potential oral health issues. Most people should visit the dentist at least once or twice a year. ●
SELECTED SOURCES “Assessment of antimicrobial effectiveness of neem and clove extract against streptococcus mutans and Candida albicans . . .” by V. Bansal et al., Nigerian Medical Journal, 11–12/19 • “Bad breath,” American Dental Association, www.MouthHealthy.org • “Complementary and alternative medicines in oral health care: An integrative review” by B.M. Abuzenada et al., Journal of Pharmacy and Bioallied Sciences, 11/13/21 • “Effects of sugar-free polyol chewing gums on gingival inflammation: A systematic review” by E. Söderling et al., Clinical Oral Investigations, 12/22 • “Xylitol stimulates saliva secretion . . .” by J. Chung, International Journal of Oral Biology, 6/17/19
Fresh Finds
When shopping for oral care products, look for natural ingredients that can help keep your mouth clean. Here are a few to consider:
• Activated charcoal • Aloe vera
• Clove oil • Eucalyptol • Manuka honey
• Myrrh • Tea tree oil
• Xylitol
DAILY ESSENTIALS
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NaturesPlus
Pro Berberine 1500
Supports healthy blood sugar levels and fat metabolism.*
Promotes brain, heart, and lung health.*
Supplies 1500 mg active berberine per serving.
Heritage Store
Organic Black Seed Oil
Thymoquinone, naturally found in black seed oil, supports the body’s antioxidant process.* May support a healthy immune system and digestion.*
Nutrient rich, supplying amino acids and fatty acids.
Omne Diem
Max Reps Elite
Phenylcapsaicin for boosting sports performance.*
More easily absorbed than traditional capsaicin. Provides a safe and effective way to maximize your workout.*
Replace caffeine as a performance booster.*
Artisana Organics
Raw Almond Butter
Superior quality artisanal almond butter.
From farm to market.
Artisana promotes sustainability and environmental responsibility.
Carlson Vegetarian DHA
Supports cognitive function and healthy mood.*
Provides vision support.*
Made from plant-based algal oil, supplying 500 mg DHA per serving
Renew Life
Women’s Care Probiotic 90 Billion CFU
Promotes digestive, immune and urinary health.*
Provides clinically studied strains shown to balance vaginal pH and yeast levels.*
One capsule daily.
Zhou Nutrition
Thyroid Support
Supports energy and metabolism.*
Helps fight brain fog.*
With iodine and essential minerals, B vitamins, ashwagandha, bladderwrack and cayenne.
Vista Hermosa
NonGMO Flour Tortillas
Burrito-sized flour tortillas.
Made with avocado oil instead of lard.
No added preservatives. Vegan.
LAKE MARY
3005 W Lake Mary Blvd 407-936-9470
Lakewood Ranch 6574 University Pkwy Sarasota , FL 941-210-3524 SINCE 1935 natural for 90 years
Lakeland 4001 US Highway 98 N 863-815-0001
Chamberlin’s Plant-Based Fiber Complex
East Orlando
4924 E Colonial Dr 407-228-1373
Altamonte Springs 1086 Montgomery Rd 407-774-8866
Kissimmee 1114 N John Young Pkwy 407- 846-7454
chamberlins.com
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Supports digestion, colon health and regularity.*
Combines 7g dietary fiber plus enzymes, prebiotics and probiotics. Psyllium-free formula with oat fiber, apple fiber, rice bran, and apple pectin.