JANUARY 2024
new year
inside • Natural detox strategies
cleanse
• Menopause support • Slow cooker recipes
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[ nutrition plus ]
Thiamine (B1) One of the water-soluble B vitamins, thiamine helps the body convert carbohydrates into energy. Also essential to healthy functioning of the heart, muscles, and nervous system, thiamine was the first B vitamin to be discovered. Thiamine has been linked to improvements in blood sugar and insulin levels, a lower risk of heart disease, and better memory and mood. B1 deficiency is frequently associated with chronic alcohol use disorder, although certain medications (the anticonvulsant phenytoin, some cancer drugs, and diuretics), regularly consuming certain raw freshwater fish, and drinking large amounts of coffee and tea may also contribute to low levels of thiamine. Signs of deficiency include headache, fatigue, low mood, and abdominal pain, as well as rapid heartbeat and low blood sugar (when thiamine levels are very low). Beriberi, a neurological disease, can result from severe thiamine deficiency. Infants who are deficit in this vitamin may have language delays in childhood. Because most of the thiamine in grains is lost in refining flour and polishing rice, these foods are fortified with B1. Also, baking wheat and rye flour can reduce thiamine levels. ● SELECTED SOURCES “Health benefits of vitamin B1,” www.WebMD.com, 8/8/23 • “Thiamin,” http://lpi.oregonstate.edu/infocenter/vitamins/thiamin, 10/21 • “Vitamin B1 (thiamine) deficiency” by K.D. Wiley and M. Gupta, National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov, 7/17/23
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Food Sources FOOD
SERVING SIZE
THIAMINE (mg)
Pork, lean
3 oz (cooked)
0.80
Green Peas
½ cup (cooked)
0.21
Pecans
1 oz
0.19
Long grain brown rice
1 cup (cooked)
0.18
Lentils
½ cup (cooked)
0.17
Whole-wheat bread
1 slice
0.44
Daily Adequate Intake (AI) LIFESTAGE
AGE
MALES (mg/DAY)
FEMALES (mg/DAY)
Children
1–3 years
0.5
0.5
Children
4–8 years
0.6
0.6
Children
9–13 years
0.9
0.9
Adolescents
14–18 years
1.2
1.0
Adults
19 years and older
1.2
1.1
* For information on RDAs for infants and during pregnancy or breastfeeding, go to https://lpi.oregonstate.edu/mic/vitamins/thiamin
JANUARY 2024
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© BAILEY FISCHER
6
12
slow cooking
Nourishing and comforting recipes to set and forget.
[ january contents ] 5 market gourmet Green Gumbo
6 health front
24
Walking may help women lower cancer risk • Natural fat burners
12 slow cooking Slow Cooker Baked Ziti • Ribollita • Chipotle-Sweet Potato Salad with Lime Vinaigrette • Slow Sunrise Hash
16 natural support for menopause Strategies to balance hormones and ease symptoms.
18 quick tips Foods to lower your cancer risk.
20 healthy family Nutrients to protect your vision.
22 thyroid health Know the signs of dysfunction.
24 4 steps to a clean start New Year = new you!
26 cook-at-home Get a breakfast upgrade with protein shakes.
28 natural beauty Natural ways to deal with the signs of aging.
Products advertised or mentioned in this magazine may not be available in all locations.
JANUARY 2024
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[ note to shoppers ]
Ring in a new you! Holiday celebrations are finished, and some of the decorations have been put away. That must mean it’s time for resolutions. Is this the year to keep them going for more than a few weeks? Perhaps you’ll be improving your health and your life without resolutions, just by opting for more healthy choices. A good place to start is with a cleansing detox; see page 24 for everything you need to know to begin. If you’ve been feeling not quite yourself for a while, this may be the year menopause comes in earnest. A transition with more far-reaching effects than just turning a page on the calendar, menopause doesn’t have to be feared. Every woman is different—some have a tough go, while others sail right through it. If this is your year, keep a positive attitude and turn to the feature on page 16 for tips to get through it with ease. Along with aging may come skin that’s not so taut as it once was. Our Natural Beauty department has help for sagging skin (page 28). And for health that’s more than skin deep, see our tips for living a cancer-preventing lifestyle (page 18). Vitamins are an important component in a health-promoting diet; this month, our spotlight is on vitamin B1 (page 2). In Healthy Family on page 20, we discuss vision-protecting strategies. And don’t forget to show some love to your allimportant thyroid gland, which keeps the body in balance as it hums along (page 22). In the kitchen is the place to be in January, and we’ve rounded up some fine recipes, from super protein shakes on page 26, to a robust gumbo on page 5, to delicious vegetarian meals to simmer in your slow cooker, beginning on page 12. Stay well, and enjoy 2024!
Mary Ann O’Dell, MS, RDN
Contributing Writers Mary Ann O’Dell MS, RDN Sally Karlovitz CN
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Chief Operating Officer Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Noelle Rose (Noelle.Rose@TasteforLife.com) 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 603-283-0141); © 2024 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
a note on recipes
Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source
Disclaimer
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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JANUARY 2024
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[ market gourmet ]
Green Gumbo 50 min prep time serves 6
From One-Hour Comfort by America’s Test Kitchen ($29.99, America’s Test Kitchen, 2021)
½ c vegetable oil ½ c all-purpose flour 1 large onion, chopped fine 2 celery ribs, chopped fine 1 green bell pepper, stemmed, seeded, and chopped fine 3 garlic cloves, minced 1 Tbsp minced fresh thyme or 1 tsp dried 2¼ tsp table salt, divided 2 tsp smoked paprika 1 tsp cayenne pepper 5 c water 12 oz collard greens, mustard greens, or kale, stemmed and cut into 1-inch pieces 1 c frozen cut okra 1 (15 oz) can black-eyed peas, rinsed 12 oz curly-leaf spinach or Swiss chard, stemmed and cut into 1-inch pieces 6 oz green beans, trimmed and cut into 1-inch lengths 1 Tbsp cider vinegar, plus extra for seasoning 2 scallions, sliced thin (optional)
© AMERICA’S TEST KITCHEN
1. Heat oil in a Dutch oven over mediumhigh heat until just smoking. Using a rubber spatula, stir in flour and cook, stirring constantly, until mixture is color of peanut butter, 2 to 5 minutes. Reduce heat to medium-low and continue to cook, stirring constantly, until roux has darkened to color of milk chocolate, 5 to 10 minutes longer. 2. Stir in onion, celery, bell pepper, garlic, thyme, 1 teaspoon salt, paprika, and cayenne. Cover and cook, stirring frequently, until vegetables have softened, 8 to 10 minutes. 3. Stir in water, scraping up any browned bits, and bring to a boil over high heat. Stir in collard greens, 1 handful at a time; okra; and remaining 1¼ teaspoons salt. Cover, reduce heat to low, and simmer until greens are just tender, 5 to 7 minutes. Stir in black-eyed peas; spinach, 1 handful at a time; and green beans. Simmer until green beans and spinach are tender, about 5 minutes. Stir in vinegar and season with salt, pepper, and extra vinegar to taste. Sprinkle with scallions, if using. Serve. Per serving (made with collard greens and spinach): 333 Calories, 8 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 10 g Fiber, 20 g Total fat (1 g sat), 749 mg Sodium, ★★★★★ Vitamin A, C, K, Folate, ★★★★ Vitamin E, ★★★ Vitamin B6, Calcium, Magnesium, ★★ Vitamin B1 (thiamine), B2 (riboflavin), Iron, Potassium, ★ Vitamin B3 (niacin), Phosphorus, Zinc
JANUARY 2024
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[ health front ]
NEWS THAT’S GOOD FOR YOU
take steps to lower cancer risk Walking appears to help women lower their risk of certain cancers. Living in a high-walkability neighborhood may bring additional enhancements, according to a new study from Columbia University. “Residing in neighborhoods with a higher walkability level was associated with a reduced risk of overall and site-specific obesity-related cancers,” wrote the authors. Obesity has been linked to postmenopausal breast cancer, ovarian cancer, endometrial cancer, and several other forms. According to the authors, neighborhood walkability encompasses features that promote pedestrian activity and support physical activity. It’s associated with lower body mass index.
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“These results contribute to the growing evidence of how urban design affects the health and well-being in aging populations,” said Andrew Rundle, DrPH, professor of epidemiology at the Columbia Mailman School of Public Health. He added that “urban design can create a context that promotes walking, increases overall physical activity, and reduces car-dependency, which could lead to subsequent improvements in preventing diseases attributed to unhealthy weight.” SELECTED SOURCES “Long-term exposure to walkable residential neighborhoods and risk of obesity-related cancer” by S. India-Aldana et al., Environmental Health Perspectives, 10/4/23 • “Women living in more walkable neighborhoods have lower rates of obesity-related cancers,” Columbia University Mailman School of Public Health, 10/4/23
JANUARY 2024
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The beginning of a new year provides an opportunity to assess your health and determine if you need to make changes to your diet or start a workout plan. While many medical practitioners urge caution when it comes to taking diet pills (or believing the claims of their makers), the good news is that some herbs and spices can safely complement your new lifestyle routines. If used correctly and in consultation with a healthcare provider, they can function as part of a holistic weightmaintenance program. n Cayenne pepper. Cayenne adds a spicy zing to many cuisines. Research indicates that cayenne may regulate blood sugar levels, help burn body fat, and facilitate weight loss. Depending on your preference, you can sprinkle a little (or a lot!) on your food to boost flavor and support a healthy metabolism. n Tea. Green tea has three key components for helping you lose weight: A low level of caffeine acts as a stimulant; L-theanine, an amino acid, works to send your brain the message that you’re not hungry; and antioxidants trigger your metabolism and help keep fatty acids from accumulating in your fat cells.
n Psyllium. A soluble fiber, psyllium can help lower cholesterol, ease intestinal problems, and support healthy blood sugar levels. It works by making you feel fuller and therefore less hungry. For the best effect, take it 30 minutes before meals. Be sure to drink plenty of water with psyllium. n Seaweed. Seaweed is low in calories, high in fiber, and contains fucoxanthin, a compound that contributes to increased metabolism. Try incorporating seaweed into your meals as a condiment or salt substitute, or to add flavor. Kelp, a type of seaweed that’s often eaten dried, is a rich source of B vitamins and minerals and supports healthy weight management. SELECTED SOURCES “Chili pepper as a body weight-loss food” by S. Varghese et al., International Journal of Food Sciences and Nutrition, 6/17 • “The effect of psyllium consumption on weight, body mass index, lipid profile, and glucose metabolism in diabetic patients . . .” by Z. Xiao et al., Phytotherapy Research, 6/20 • “Effects of green tea and its epigallocatechin (EGCG) content on body weight and fat mass in humans . . .” by L.C. Vázquez Cisneros et al., Nutrición Hospitalaria, 6/17 • “Marine algae as a potential source for anti-obesity agents” by W.-L. Chu and S.-M. Phang, Marine Drugs, 12/16
JANUARY 2024
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Dalci
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Bio-K+
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Gastro lmmune
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JANUARY 2024
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Enzymedica
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PYM
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Zahler
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Microbiome Breakthrough This ultimate leaky gut solution features a blend of collagen, bone broth, IgY Max and gut friendly pre- and probiotics. IgY Max has been shown in studies to work all along the GI tract to improve gastrointestinal integrity and reduce inflammation.* This effective powder formula is available in Chocolate or Vanilla flavor.
Propolis + Vitamin C Liposomal Supercharge your immune support with this liposomal formula delivering 100 mg of propolis and 1,000 mg of vitamin C.* Naturally contains flavonoids and polyphenols that fight free radicals and combat oxidative stress.* Perfect for travel and daily immune support.* Comvita
Olive Life Cardio Health High in oleuropein, polyphenols found within fresh olive leaves, and many other natural flavonoids, olive leaf extract can help you feel healthier at heart, naturally.* This olive leaf extract formula is a high potency, plant-based daily antioxidant that naturally supports cardiovascular health and wellbeing.* Olive leaf may support normal blood pressure and healthy blood sugar levels.* Metavo
Metabolism Booster Activate your metabolism naturally with this unique blend of avocado, standardized AvoB and chromium.* This blend enables your body to efficiently switch between carbohydrates and fats as energy sources. This results in sustained energy levels throughout the day, ensuring you feel alert and vibrant.* AvoB has been shown to support healthy glucose metabolism and calm cravings.*
JANUARY 2024
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BY EVA MILOTTE
warm up winter with a slow cooker
4½ hrs prep time serves 8
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JANUARY 2024
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© REPRINTED WITH PERMISSION OF WWW.TUSCANWOMENCOOK.COM FROM TUSCAN WOMEN COOK
2 hrs
prep time + overnight soak time serves 8
Slow Cooker Baked Ziti
Ribollita
From the Taste for Life test kitchen
Recipe reprinted with permission of www.TuscanWomenCook.com from Tuscan Women Cook by Coleen Kirnan with Rhonda Vilardo
2 tsp dried basil ¼ tsp red pepper flakes 2 (24 oz) jars tomato sauce 1 c grated Parmesan cheese 2 c shredded mozzarella cheese, divided 2 c low-fat ricotta cheese 1 large egg 1 c fresh or frozen spinach, chopped Salt and freshly ground black pepper 1 lb uncooked ziti pasta, divided
1. In a large bowl, combine basil, red pepper flakes, and tomato sauce. 2. In a medium bowl, combine Parmesan, 1 cup of the mozzarella cheese, the ricotta cheese, egg, spinach, and salt and pepper to taste.
3. In the bottom of a slow cooker, place ¹⁄³ of
tomato sauce. Place half of uncooked ziti over sauce followed by half of the ricotta cheese mixture.
4. Pour half of the remaining sauce in slow cooker followed by remaining amount of ziti, the last of the ricotta cheese mixture, and then the last of the tomato sauce. 5. Cover slow cooker with lid and cook on low for 4 hours, or until noodles are tender. During last 10 minutes of cooking, sprinkle remaining 1 cup of mozzarella over ziti for melting. Per serving: 633 Calories, 36 g Protein, 121 mg Cholesterol, 58 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 29 g Total fat (17 g sat), 1,569 mg Sodium, ★★★★★ Vitamin A, B12, Calcium, Phosphorus, ★★★★ Vitamin B2 (riboflavin), ★★★ Vitamin B6, Zinc, ★★ Vitamin K, Magnesium, ★ Vitamin B1 (thiamine), B3 (niacin), C, E, Folate, Iron, Potassium
2 c (14 oz) dried small white beans Small piece of a Parmesan cheese rind ½ c extra-virgin olive oil 1 large yellow onion, diced 4 large carrots, peeled and diced 3 celery ribs, diced 1 (28 oz) can whole peeled tomatoes, undrained Sea salt and freshly ground black pepper Dried oregano 3 large Swiss chard leaves, cut into a chiffonade ½ medium white cabbage, chopped Low-sodium chicken or vegetable stock, optional 8 pieces dry day-old or toasted Italian bread Parmesan cheese for garnish Olive oil for garnish
1. Rinse beans in a colander and pick out any debris or small stones. Place in a medium stockpot and add cold water to cover beans by about 2 inches. Cover and soak overnight. 2. Drain beans and cover with fresh water. Add Parmesan cheese rind. Over medium heat, simmer beans until tender, about 30 minutes. Set aside.
3. Heat oil in a large Dutch oven over medium heat. Add diced onion, carrots, and celery. Cook, stirring occasionally, until onions are translucent, about 10 minutes.
4. Stir in tomatoes and beans and their cooking liquid. Season with salt, pepper, and oregano. Add chard and cabbage. Add additional water or some chicken or vegetable stock, as needed, to completely cover chard and cabbage. 5. Bring mixture to a boil. Reduce heat and simmer for 1 hour. Adjust seasonings to taste.
6. Place a piece of bread in each bowl. Ladle soup on top of bread. Top each serving of soup with some Parmesan, a dash of olive oil, and freshly ground black pepper. Kitchen Note: Ribollita means “reboiled” in Italian. When the bread has an extra day or two to absorb even more of the flavorful broth, Ribollita will thicken and taste creamy. Feel free to add your favorite vegetables and herbs to this recipe. Per serving: 391 Calories, 16 g Protein, 2 mg Cholesterol, 50 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 11 g Fiber, 15 g Total fat (2 g sat), 382 mg Sodium, ★★★★★ Vitamin A, K, Folate, ★★★ Vitamin B1 (thiamine), Iron, Magnesium, Phosphorus, Potassium, ★★ Vitamin B6, C, E, Calcium, Zinc, ★ Vitamin B2 (riboflavin), B3 (niacin)
JANUARY 2024
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continued from page 13
Chipotle-Sweet Potato Salad with Lime Vinaigrette From Slow Cooked Paleo by Bailey Fischer ($21.99, Page Street Publishing Co., 2019)
Sweet Potato Salad 1½ lb sweet potatoes, peeled and cubed (about 5 c) 1 c diced red onion
3½ hrs
1 red bell pepper, cored and sliced 1 green bell pepper, cored and diced
prep time serves 6
½ c roughly chopped cilantro, loosely packed 2 tsp chili powder 1 tsp garlic powder 1 tsp paprika ¼ tsp salt, or to taste ¼ tsp chipotle chili powder, or to taste 1 Tbsp olive oil, or more to coat 1 c chopped kale Lime Vinaigrette 3 Tbsp olive oil 3 Tbsp fresh lime juice 1 Tbsp chopped cilantro 1½ tsp apple cider vinegar 1 tsp coconut sugar (can substitute with ¾ tsp honey, or omit altogether) ½ tsp garlic powder ¼ tsp salt ⅛ tsp coriander ⅛ tsp ground black pepper
1. To make sweet potato salad, add sweet potatoes, onion, bell peppers, and cilantro to a slow cooker. Give vegetables a quick stir to combine. Mix chili powder, garlic powder, paprika, salt, and chipotle powder in a small dish.
2. Drizzle oil over vegetables and then sprinkle spice mixture over them. Stir well until vegetables are evenly coated. Cover slow cooker.
3. Cook on high for 2 hours or on low for 3 to 3½ hours, or until sweet potatoes are fork-tender but not mushy. Stir in kale during last 30 minutes of cooking.
4. To make vinaigrette, combine oil, lime juice, cilantro, vinegar, sugar, garlic powder, salt, coriander, and black pepper in a small bowl or jar, or a salad dressing container if you’re doubling ingredients. Shake to combine. You can store vinaigrette in the refrigerator for up to 7 days.
5. Remove vegetables from slow cooker. Combine with lime vinaigrette and serve. Kitchen Note: Despite the name, this veggie dish is flavorful but not all that spicy, though you can tailor the spice level to your liking. The zesty vinaigrette can be—and arguably should be— doubled to use on other salads or as a delicious chicken marinade. Per serving: 210 Calories, 3 g Protein, 0 mg Cholesterol, 30 g Carbohydrates, 8 g Total sugars (1 g Added sugars), 5 g Fiber, 9 g Total fat (1 g sat), 292 mg Sodium, ★★★★★ Vitamin A, C, ★★★ Vitamin B6, ★★ Vitamin K, ★ Vitamin B1 (thiamine), B2 (riboflavin), E, Magnesium, Phosphorus, Potassium © BAILEY FISCHER
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JANUARY 2024
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Slow Sunrise Hash 4 hrs
prep time serves 4
From Slow Cooked Paleo by Bailey Fischer ($21.99, Page Street Publishing Co., 2019)
2 c peeled and cubed butternut squash 2 c halved or quartered Brussels sprouts 1½ Tbsp avocado oil, divided 1 garlic clove, minced Juice of ½ lemon, plus more for serving 1 tsp dried rosemary, plus more for serving ¼ tsp smoked paprika Salt and ground black pepper, to taste 1 small zucchini, sliced 1 c halved cherry tomatoes 1 c baby spinach Chopped avocado, for serving (optional)
1. Place squash, Brussels sprouts, 1 tablespoon of the oil, the garlic, lemon juice, rosemary, paprika, and salt and pepper into a slow cooker. Stir to combine and cover. Cook on low for 3 to 4 hours or on high for 1 to 2 hours, until butternut squash is fork-tender. 2. Mix in zucchini, tomatoes, and spinach. Add remaining ½ tablespoon of oil if needed. Cover and cook on low for an additional 30 minutes, or until zucchini is forktender and spinach has wilted. Top with more rosemary, fresh lemon juice, or chopped avocado, if desired. Kitchen Note: Hash is easy to make and a great “clean out the fridge” meal to use up random vegetables and reduce food waste. It tastes great as leftovers too! Add or replace any vegetables you prefer or want to use up. Vegetables with a longer cook time, such as squash, should be added first, and vegetables that cook quickly, such as zucchini, should be added in the last 30 minutes. Per serving (with chopped avocado): 197 Calories, 4 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 8 g Fiber, 13 g Total fat (2 g sat), 315 mg Sodium, ★★★★★ Vitamin A, C, K, ★★★ Vitamin B6, ★★ Folate, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Iron, Magnesium, Phosphorus, Potassium © BAILEY FISCHER
JANUARY 2024
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11/27/23 11:01 AM
BY SALLY KARLOVITZ, CN
natural support for
menopause Menopause is a normal transition women go through as they age. It is caused by the slowing down, then cessation, of the production of estrogen and progesterone by the ovaries. Menopause is now broken down into three distinct stages: Perimenopause (late 30s to mid 50s) ■ This is the initial onset of menopause, when women may experience irregular periods, mood swings, anxiety, weight gain, and hot flashes. Menopause (mid 50s onset) ■ This is the cessation of menstruation and can last 5+ years. Common symptoms include weight gain, thinning hair, trouble sleeping, hot flashes, mood swings, and joint pain. Solaray
HerLife Stages Perimenopause Powerful support for a healthy cycle and a positive outlook.* Provides support for premenopausal hot flashes and night sweats to help promote sound sleep.* Featuring black cohosh, vitex, and clinically studied saffron.
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■ Postmenopause (55+) Postmenopause occurs once menstruation has stopped for 12 consecutive months. Common symptoms can include thinning hair, sleep challenges, decreased libido, and weight gain. Every woman’s journey is unique. For some women, menopause causes few physical complaints, and for others it can be a real challenge due to the dramatic hormonal changes that take place. Despite what is said about menopause, the change of life doesn’t have to be so difficult. Supporting the body with good nutrition, adrenal and thyroid support, some form of movement, and adequate sleep can make the transition easier. Solaray
HerLife Stages Menopause Crafted by women, for women. Doctor formulated using scientifically backed ingredients. No hormones or soy. With essential minerals + a trace mineral complex to promote overall wellness.*
JANUARY 2024
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It may also be helpful to fill in the gaps with natural supplements that support hormonal balance and address each stage’s issues. Nourish The Body. Now, more than ever, a woman’s body needs to be fed hormone supporting foods. It may be helpful to cut back on red meat and add more plantbased foods such as beans, lentils, whole grains, nuts, seeds, and a spectrum of fruits and vegetables. Including flaxseeds and flaxseed meal, rich in phytoestrogens called lignans, may help protect against female cancers. Support Important Glands. Adrenal glands play an important role in menopause, helping the body handle Solaray
HerLife Stages Postmenopause Powerful support for lingering hot flashes and night sweats, plus overall mood and sleep.* May provide support for weight loss and cognition.* Featuring clinically studied orange extract, resveratrol, and saffron.
stress. They are also responsible for helping to produce estrogen and testosterone. However, for many women, when they need their adrenal glands during menopause, they are often exhausted. Pantothenic acid (vitamin B5), and foods rich in vitamin C (avocado, cabbage, and citrus fruits) support healthy adrenal function. Thyroid health is also important to consider during menopause, as many women in midlife may have an underactive thyroid. Low thyroid function can mimic or exacerbate symptoms experienced in menopause, so it is a good idea to have the thyroid checked and support its function to help minimize symptoms. Iodine is an important nutrient to consider for thyroid health. Handle Symptoms Naturally. A variety of herbs can help support balance and calm symptoms during the menopausal transition. Chasteberry and black cohosh are common herbs that can help support balance and reduce hot flashes and night sweats. Saffron is a spice that research suggests may help with mood support. Blood orange extract and green tea offer help with weight control. Menopause does not have to be a bad experience. The “Change of Life” is a great time to make positive life changes and healthier choices that can help bring life more in balance. ● JANUARY 2024
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[ quick tips ]
BY KELLI ANN WILSON
cancer prevention
diet what to eat to lower your risk
The American Cancer Society estimates that there will be more than 1 million new cancer cases in the US this year. Although heredity can play a role in whether a person develops cancer, lifestyle is also a contributing factor. Eating a healthy diet is an important step anyone can take in the fight against this disease. Research on foods that have cancer-preventive effects is ongoing, but there is strong evidence to suggest that consuming a diet rich in a variety of fruit, vegetables, whole grains, and beans can help lower the risk for many cancers. Here are a few of the foods recommended by the American Institute for Cancer Research for their anticancer potential: Apples. It turns out the adage, “An apple a day keeps the doctor away,” is true! Apples are rich in dietary fiber
and antioxidant compounds that support gut health and lower colorectal and breast cancer risk. Soy. Cancer-fighting compounds called isoflavones can be found in soybeans (edamame) and in soy-based products like tofu and soymilk. Research is ongoing, but a recent systematic review of studies found that soy isoflavones are associated with a 10 percent reduction in cancer risk. Previous studies have found no increased risk of breast cancer recurrence for survivors who eat soy foods.
SELECTED SOURCES “AICR’s foods that fight cancer,” American Institute for Cancer Research, www.aicr.org, 2023 • “Cancer statistics, 2023” by R.L. Siegel et al., CA: A Cancer Journal for Clinicians, 1/12/23 • “Dietary walnut altered gene expressions related to tumor growth, survival, and metastasis in breast cancer patients: A pilot clinical trial” by W.E. Hardman et al., Nutrition Research, 6/19 • “Green tea (Camellia sinensis) for the prevention of cancer” by T. Filippini et al., Cochrane Database of Systematic Reviews, 2020 • “Intake of soy, soy isoflavones and soy protein and risk of cancer incidence and mortality” by Y. Fan et al., Frontiers in Nutrition, 3/4/22
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SWEET BEGINNINGS SM_0124_Lakanto.indd 1
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[ healthy family ]
BY VICTORIA DOLBY TOEWS, MPH
protect vision nutrients to support eye health
With every year of life that passes, the chances for vision loss go up. It’s a sad fact that by the age of 65, one in every eight adults will experience at least some amount of compromised vision. The top causes of impaired vision include cataracts, age-related macular degeneration, and glaucoma. Here’s how to protect against these vision threats.
Cataracts The clouding of the lens of the eye, which is the calling card of cataracts, is the top cause of correctable reduced vision. Cataracts develop slowly over time, which is why they are sometimes not noticed until vision impairment has progressed. Nutrition researchers have eyed antioxidants for a while because they offer strong protection against the development and progression of cataracts. Topping the list here are vitamin C (bell peppers, citrus fruit, cruciferous vegetables, strawberries, and tomatoes), vitamin E (almonds, leafy greens, peanuts and peanut butter, pumpkin, sunflower seeds), and the carotenoids lutein and zeaxanthin (broccoli, kale, lettuce, peas, and spinach). Vitamin B2 (riboflavin) also makes a strong case in research for lowering cataract risk, and can be found in lean meats, eggs, salmon, and dairy products like milk, cheese, and yogurt.
Age-related macular degeneration Age-related macular degeneration (AMD), a leading cause of blindness, is a progressive disorder affecting the central part of the retina, called the macula. The 20
macula gets damaged from constant UV light exposure, but certain nutrients act as a shield against this damage. As with cataracts, the carotenoids lutein and zeaxanthin are heavy lifters here. The omega-3 fatty acids in fish oil also merit mention. Diets that include fish regularly, as well as this nutrient in supplement form, guard against AMD.
Glaucoma This condition increases pressure in the eye (specifically on the optic nerve), which can result in blindness. As with AMD, omega 3s show promise with this eye condition. Specifically, supplementing with the omega-3 fatty acid DHA has been shown to help reduce pressure in the eye. In addition, plenty of vitamin C is linked to vision support. ● SELECTED SOURCES “Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration” by J.R. Evans and J.G. Lawrenson, Cochrane Database of Systematic Reviews, 9/13/23 • “The age-related eye disease 2 study: Micronutrients in the treatment of macular degeneration” by A. Gorusupundi, Advances in Nutrition, 1/17/17 • “Effects of oral supplementation with docosahexaenoic acid (DHA) plus antioxidants in pseudoexfoliative glaucoma . . .” by S. Romeo Villadóniga et al., American Journal of Ophthamology, 9/17/18 • “What do we know about the macular pigment in AMD . . .” by R. Arunkamar et al., Eye, 5/18 • “Riboflavin,”; “Vitamin C,”; “Vitamin E,” Harvard T.H. Chan School of Public Health, https://www.hsph.harvard.edu, 3/23
JANUARY 2024
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BY CLAIRE SYKES
thyroid health small gland, big impact You’ve made your New Year’s resolutions, and you’re determined to shed the sweatpants and fit into your favorite jeans. But some days you’re too tired to go to the gym. And when you do, you wonder if you’re even burning any calories.
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You may have hypothyroidism. Thatt means your thyroid—the 2-inch-long, butterfly-shaped gland in front of your larynx that governs your energy and metabolism—doesn’t produce enough hormone. If it produces too much, you have hyperthyroidism. “About 27 million Americans have thyroid dysfunction, and up to 50 percent are unaware of it,” says Dr. Timothy Morley, DO, an expert in bioidentical hormones. Hypothyroidism is most common among women. “It affects one in eight women aged 35 to 65 and one in five over 65—and 25 percent going through perimenopause,” when, at first, progesterone drops, says Morley. This leaves higher levels of estrogen, which increases a protein that can bind your thyroid hormones, making them inactive. Most often, hypothyroidism is caused by Hashimoto’s disease. Here, the autoimmune system attacks the thyroid, resulting in inflammation. With a healthy thyroid, your brain’s pituitary gland releases the right amount of thyroid stimulating hormone (TSH), telling your thyroid to make enough of the hormones thyroxine (T4) and triiodothyronine (T3). But if you’re hypothyroid, you’re not producing enough T4 and/or T3. Your pituitary responds to these low levels by making more TSH to urge the thyroid to work harder.
Then you become resistant to insulin, a hormone that carries glucose into your cells. When your cells are starving for energy, your metabolism slows down and you face a host of possible symptoms, from weight gain to hair loss. Even if your hypothyroid condition is low grade, you may need doctor-prescribed hormone therapy, the only other way to get these hormones. With or without them, if you have Hashimoto’s disease, support your thyroid with “an organic, higherprotein, high-fiber diet low in saturated fats,” urges endocrinologist Dr. Ridha Arem, MD, author of The Thyroid Solution and The Thyroid Solution Diet. He also recommends ✔ low-glycemic meals with little fructose or simple sugars, to balance blood sugar and lower your body’s inflammation. ✔ complex carbohydrates (whole grains, not processed) ✔ omega-3 fatty acids (salmon and sardines) ✔ foods rich in iron, iodine, selenium, and zinc ✔ not eating too much of some cruciferous vegetables (broccoli, kale, and cauliflower) when they’re raw—that can impair thyroid function. Morley suggests 1,500 to 2,500 calories per day and no yo-yo diets, “or your blood sugar fluctuates too much, negatively affecting your thyroid.” If you’re gluten-sensitive and eat it, “your body may make antibodies that attack the thyroid.” Meanwhile, too much soy “can increase your estrogen.” Get enough iron, “because a level below 100 puts you at risk for hypothyroidism,” continues Morley. Arem recommends vitamins A, D, E, and B-complex vitamins, plus selenium, iodine, and magnesium. He says, “A deficiency in vitamin D may contribute to triggering autoimmune-system attacks and hypothyroidism.” If you take supplements, be careful. “Some mixes may harm the thyroid or contain ‘natural’ thyroid hormones that could make you sick,” so see your healthcare provider first. What else? “Stress increases cortisol and decreases TSH, suppressing the thyroid,” says Morley. Yoga, t’ai chi, and meditation help. So can exercise, “which also increases T3 and T4 levels, and hinders weight gain. And get enough sleep, to produce HGH, human growth hormone, which bolsters the thyroid.” ● SELECTED SOURCES “Healthy eating for a healthy thyroid,” Harvard Health Publishing, https://Health.harvard.edu • Personal communication: Ridha Arem and Timothy Morley • “Thyroid issues? What you should know about foods and supplements to avoid,” www.ClevelandClinic.org, 10/8/19
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BY MARY ANN O’DELL, MS, RDN
4 steps to a
clean start Maybe you indulged a little too much over the holidays . . . or maybe you just want a fresh start for the new year? Whatever the reason, periodic detoxification can be a good idea. While your body has organs and systems to eliminate toxins and waste, the impacts of stress, overindulgence, and chemicals in your food, water, and the air can be overwhelming to your body. Detoxification gives your body a break for a short period of time. Here are 4 steps for a successful natural cleansing program. q Set aside time for a cleanse. It can be as little as one day or as much as 3 weeks. This is not a fast, but a cleanse. You should not need to take time off from normal daily work or activity. However, for exercise during detox, choose lower impact exercises and stretching, such as yoga or walking. To get the most out of detoxification, focus on eating unprocessed foods like fresh fruits, vegetables, and nuts, and drink plenty of pure water. r Increase fiber intake. Psyllium husks, oats, flaxseeds, and acacia are all excellent sources of natural plant fibers that support the overall health of
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the intestinal tract. Fibers bind to toxins and help to move them out of the waste stream. As stated above, be sure to drink plenty of water, especially when increasing fiber intake. s Use detox and support herbs. Numerous herbs play an important role in detoxification. Here are just a few: • Milk thistle works to cleanse your liver and reduce inflammation. • Dandelion supports your liver, blood, gallbladder, and kidneys. • Red clover supports the cleansing of your blood. t Replenish after a cleanse. Replenish and fortify the intestinal tract with probiotics after a cleanse. Kefir, yogurt, kombucha, and other fermented foods are great for building up probiotic supplies in the body. Probiotic supplements are also concentrated ways to replenish these beneficial bacteria. Like many people, you may choose to do a cleanse two to four times per year. Convenient detox and cleanse formulas and kits are available to make the process as easy as possible. ●
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[ cook-at-home ]
BY EVA MILOTTE
shake it up! boost your morning meal Protein shakes aren’t just for bodybuilders and high-intensity exercise enthusiasts. The benefits of these nourishing drinks extend to everyone. If you’re recovering from illness or surgery, looking to lose weight, or wish to increase your protein intake, it’s time to get excited about protein shakes.
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What can these drinks do for you? They help you feel fuller for longer, and they help support muscle and bone growth. If you typically don’t get enough protein at breakfast, protein shakes can help fill this need. They’re easy to make, portable, and a healthy way to start your day.
Adding Protein Protein powders are a convenient and popular way to add nutrients to your shake. But they can be overly processed, and some of the nutrients can get stripped away during the manufacturing process. Quality can vary, and some brands can be expensive. Look for a reputable company that tests for purity and safety. Another option for adding protein to your shakes and smoothies is with whole foods. Try blending cow’s milk or plant-based milks, beans and grains (oats, white or black beans, quinoa, lentils), nuts and seeds (walnuts, almonds, pecans, pistachios, cashews, sunflower seeds, pumpkin seeds, chia seeds), tofu, or Greek yogurt into your shakes. Here are some tips for making high-protein beverages. • The silken variety of tofu makes a smoother drink. • To mask strong ingredients like black beans or quinoa, combine them with other potent flavors like nut butters, cacao powder, and bananas. • To add texture and even more protein, garnish your shake with oats, granola, seeds (chia, pumpkin, sunflower), or your favorite type of nut. • A half-cup of cottage cheese adds 12 to 13 grams of protein to a shake. • A six- to seven-ounce container of plain Greek yogurt contributes 15 to 20 grams of protein. • One cup of soy milk offers approximately 8 grams of protein. • For the best results, use a high-speed blender to thoroughly combine ingredients. Even with this blender style, you may need to process ingredients for a minute or two for a thoroughly smooth shake. ● SELECTED SOURCES “27 high-protein smoothie and shake recipes with no protein powder” by Christine Byrne, www.Self.com, 1/6/20 • “How to make a healthy smoothie,” Johns Hopkins Medicine, www. HopkinsMedicine.org, 2023
Here are two shake recipes that add protein-rich, healthy ingredients to your morning meal.
Mexican Chocolate Shake From High-Protein Shakes by Pamela Braun ($14.95, The Countryman Press, 2017)
5.3 oz plain Greek yogurt 10 raw almonds
10 min
¼ c cooked quinoa, chilled
prep time
1½ Tbsp unsweetened cocoa powder
+ cook and cool time for quinoa + freeze time for bananas
½ tsp ground cinnamon 1 medium banana, cut into chunks and frozen
serves 1
¾ c unsweetened cashew milk 1 Tbsp maple syrup (optional)
1. Add all ingredients to a blender and blend until smooth. 2. Pour into a glass. 3. Serve. Kitchen Note: Mexican hot chocolate is delicious with its rich chocolate flavor and hint of spice. This shake version makes things cold and refreshing. For a bit of sweetness, add some maple syrup, or go bold and add a dash of heat with some cayenne powder. Per serving (made with maple syrup): 817 Calories, 22 g Protein, 20 mg Cholesterol, 121 g Carbohydrates, 32 g Total sugars (12 g Added sugars), 11 g Fiber, 30 g Total fat (7 g sat), 78 mg Sodium, ★★★★★ Vitamin B6, ★★★★ Vitamin B2 (riboflavin), Magnesium, Phosphorus, ★★ Vitamin E, Calcium, Folate, Iron, Zinc, ★ Vitamin B1 (thiamine), B3 (niacin), C, Potassium
Pineapple Whip Shake From High-Protein Shakes by Pamela Braun ($14.95, The Countryman Press, 2017)
1½ c frozen pineapple chunks ½ c low-fat 2 percent cottage cheese ½ c silken tofu ½ c unsweetened cashew milk
1. Add all ingredients to a blender
10 min prep time serves 1
and blend until smooth.
2. Pour into a glass. 3. Serve. Kitchen Note: This shake has a lip-smacking pineapple flavor, but with a good amount of protein to keep you going longer. Since it has only four ingredients, it’s a snap to whip together too. Per serving: 388 Calories, 28 g Protein, 26 mg Cholesterol, 47 g Carbohydrates, 36 g Total sugars (0 g Added sugars), 5 g Fiber, 12 g Total fat (5 g sat), 418 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), C, Calcium, Phosphorus, ★★★★ Vitamin B12, ★★★ Vitamin B6, ★★ Vitamin B1 (thiamine), Folate, Magnesium, Zinc, ★ Vitamin A, B3 (niacin), D, Iron, Potassium
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[ natural beauty ]
BY LISA FABIAN
aging gracefully natural ways to get a more lifted look
In your 20s and 30s, a softening of the jawline is hardly a concern. But once midlife hits, the mirror doesn’t lie, and you may be surprised by the face staring back at you. Fortunately, sagging skin and jowls are harmless and don’t require medical intervention. But it helps to know what you can do about them—if you choose.
Chin Up! To help improve the appearance of an aging face, try the following. Massage techniques, as well as instruments like facial rollers, help create a more contoured appearance for your jawline. They also help improve circulation for a more lifted look. Facial exercises, often referred to as facial yoga, help to improve the structure of your face and can help jaw and neck muscles better retain their shape. Hold each of the following exercises for 5 to 20 seconds each, and then release. Repeat 8 to 12 times a few times a day. • Close your mouth and blow your cheeks up and out as far as comfortable. • Chew with your head slightly lifted up. • Place your lower lip over your top lip and tilt your head up. • Press your tongue against the roof of your mouth and hum. • Grin as widely as possible, and then slowly tilt your head up and down. Mewing may help by changing the construction of your jaw. Developed by orthodontists, this technique 28
involves keeping your tongue pressed on your mouth’s upper palate while applying increased pressure over time. Lymphatic massage helps clear fluids that build up in your lymphatic system and lymph nodes. A lymph massage, particularly along your jaw and neck, can lessen puffiness and encourage toxins to drain from your body. Moisturizers and creams can minimize the appearance of aging. Look for ingredients like vitamins A, C, and E; hyaluronic acid; CoQ10; and retinol. While no product can perform the magic of fully lifting saggy skin, high-quality and effective ingredients can help. Facial masks can be used to tighten your skin. Look for ingredients like cucumber juice extract and aloe vera. Makeup contouring along your chin and neck with the right shade of concealer or base can lessen the appearance of jowl lines. Sleep on your back. Years of sleeping on your side or stomach puts strain on your face and accelerates aging. Limit sugar intake. Too much of the sweet stuff causes your body to store unhealthy fat tissues. If you have sugar cravings, reach for fresh fruit. Lastly, remember that sagging skin is a normal part of aging gracefully and nothing to feel ashamed about. It happens to everyone as they get older. ● SELECTED SOURCES “How to fix sagging cheeks naturally: 13 non-surgical ways” by Emma Erickson, https://Mewing.Coach, 12/9/22 • “Many ways to firm sagging skin,” American Academy of Dermatology Association, www. AAD.org, 2023 • “Why your face ages and what you can do,” Harvard Health Publishing, Harvard Medical School, www.Health.Harvard.edu, 7/18/23
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Common causes of sagging skin Here are some common issues that cause loose and sagging facial skin. • Age. Due to a natural decline in collagen production, your skin’s elasticity decreases. The fat in your face is distributed evenly when you’re young. But as you get older, that fat loses volume and can drift down, causing cheeks to sag. Another unfortunate thing: Your chin and neck accumulate more fat as you age, causing a jowly look. Your skin also becomes drier and thinner, which makes it hard for it to appear tight and defined. • Time. Gravity is constantly pulling down on your cheeks, and this can give the appearance of sagging jowls. • Major weight changes. Extreme or rapid weight loss can give a droopy and hanging appearance to your skin. • Cigarettes and alcohol. Smoking and drinking lead to premature aging, including dry and drooping skin. • Genetics. Weak chins are often an inherited trait. If either of your parents had jowls, chances are good you will too. If you have thin skin, jowls may appear even earlier for you—as soon as the teens or 20s. • Ultraviolet (UV) light. UV light accelerates the breakdown of collagen, and it affects elastin, causing your skin to stretch and lose its ability to snap back. Avoid extreme sun exposure and use facial sunscreen daily. Also consider wearing a wide-brimmed hat when outdoors. • Repetitive habits. Talking on a phone with it pressed to your face overuses the mouth and jaw area. Repetitively looking down at a computer or smartphone for hours a day also causes a loss of elasticity in your neck. There’s even a name for this syndrome: tech neck. Chewing gum and frowning can be other reasons why your skin loosens around the chin. Yet another reason to smile more!
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
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