Healthy Edge Magazine FEB2023 Akin's

dark chocolate

Chocolate is a global favorite—for Valentine’s Day or any day. Not just a sweet treat, dark chocolate offers many health benefits.

For chocolate to be considered dark, it must contain between 50 and 90 percent cocoa solids (the nonfat part of the cacao bean). The higher the percentage of cocoa, the more bitter the product will taste. Rich in phytochemicals known as flavonoids that act as antioxidants, the dark variety also contains iron, zinc, magnesium, copper, and phosphorus.

Research has shown that dark chocolate comprised of at least 70 percent cacao offers positive effects on mood, memory, immunity, inflammation, and stress levels. There also appears to be a correlation between a high cocoa intake (6 grams or 1 to 2 small squares a day) and a reduction in the risk of heart disease and mortality, possibly due to a reduction in inflammation and blood pressure.

Dark chocolate can be used in a variety of recipes from savory to sweet, and is available in many forms including bars, chips, and powder. ●

SELECTED SOURCES “Dark chocolate health benefits,” Cleveland Clinic, https://health.clevelandclinic.org, 3/10/22

• “Health benefits of dark chocolate,” www.WebMD.com, 11/20/20 • “The nutrition source: Dark chocolate,” Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu, 2018

© 2011 BY QUENTIN BACON

It’s American Heart Month . . .

. . . and we’re marking it with articles to keep yours healthy. We begin with “4 Keys to Heart Health,” on page 24, that walks you through important actions you can take to keep your cardiovascular system in top shape.

The heart is one of the beneficiaries—along with the eyes, brain, and immune system—of omega 3s (page 16). Fatty fish (think salmon and tuna) provide abundant omega 3s, as do some vegetarian algae sources and supplements.

While more health benefits of vitamin D are still being discovered, the sad truth is that more than a third of the US population may be deficient in this nutrient, important for bonebuilding, immune function, and respiratory health. “Vitamin D for Wellness” by nutritionist Sally Karlovitz discusses why it’s crucial to good health and where to find it (page 17).

Other things you can do that your heart will thank you for? Keep your cholesterol in check (page 22); find time to work out (page 18); if you need to lose weight, look for herbal and supplement support (page 28); and add more beets to your diet (page 9). Yes, beets! These delicious root vegetables are attaining superfood status because of everything they do for cardiovascular health.

Our Cook-at-Home department takes on cooking for two (page 26), which can be a challenge if you’re used to feeding a crowd. And if you’re into celebrating football, check out the spread we’ve put together for game day. Starting on page 12, we have spicy stuffed jalapeños, quesadillas, chicken wings, and even some fresh fruit.

February is Low Vision Awareness Month. Learn how to protect your vision as you age (page 20). It’s also Friendship Month, a time to honor the special bond that friends feel for one another.

Celebrate life, your heart, and your friends!

Mary Ann O’Dell, MS, RDN

Contributing Writers

Mary Ann O’Dell MS, RDN Sally Karlovitz CN

Chief Content Officer and Strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor

Kelli Ann Wilson

Art Director

Michelle Knapp

Custom Graphics Manager

Donna Sweeney

Chief Marketing and Business Development 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 Allen Gold 800-677-8847 (x111)

Founder and Chief Executive Officer T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-283-0141); © 2023 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

Creative

and Sales Offices

155 Washington Street, Keene NH 03431 603-283-0034

Printed in the U.S. on partially recycled paper. The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources. a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source,

Excellent source, ★★ Good source, ★ Fair source

Disclaimer

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

yoga may lower blood pressure

Adding yoga to an aerobic exercise program led to reductions in blood pressure and other health measures in patients with hypertension. Those changes improved participants’ 10-year cardiovascular outlook, according to the researchers.

The three-month study compared the effects of 15 minutes of structured yoga to a stretching routine. All participants did 30 minutes of aerobic exercise in addition to the yoga or stretching five times a week.

Participants in the yoga group and the stretching group saw improvements in systolic and diastolic blood pressure, mean arterial blood pressure, and heart rate. But those in the yoga group saw significantly better improvements in systolic blood pressure and resting heart rate.

SOURCE “Impact of yoga on global cardiovascular risk as an add-on to a regular exercise regimen in patients with hypertension” by A. Pandey et al., Canadian Journal of Cardiology, 12/7/22

whole-grain truth is elusive

For decades, nutritionists have been advising us to eat more whole grains. The significant amount of fiber and other nutrients in the grains can lower the risks for many health conditions. But categorizing whole-grain foods can be tricky.

A new study in the American Journal of Clinical Nutrition found that Americans have definitely increased their intake of whole grains, but by just how much remains unclear. Contradictory labeling is part of the problem. For example, the Dietary Guidelines for Americans, the US Food and Drug Administration, the American Heart Association, the American Association of Cereal Chemists International, and the Whole Grains Council all have different definitions.

“We found that each definition captured very different types of grain- or flour-containing foods as whole-grain foods, resulting in differences in the average consumption of whole-grain foods and the associated trends,” said Mengxi Du, the study’s lead author.

Brown rice, oatmeal, barley, and whole-grain wheat and rye breads are sure-bet examples of whole-grain foods.

SELECTED SOURCES “Are Americans eating enough whole grains? It depends on who you ask,” Tufts University, Health Sciences Campus, 11/30/22 • “Whole-grain food intake among US adults, based on different definitions of whole-grain foods…” by M. Du et al., American Journal of Clinical Nutrition, 11/30/22

healthy diet can deter cancer

Colorectal cancer is the third most common cancer worldwide. A new study determined that eating a plant-based diet rich in whole grains, vegetables, and legumes can lower the risk. Men who ate such a diet and avoided less-healthy choices such as refined grains, fruit juices, and added sugars had significantly lower rates of colorectal cancer.

SELECTED SOURCES “Health: Healthy plant-based diets associated with lower colorectal cancer risk in men,” BioMed Central, 11/28/22 • “Plant-based dietary patterns defined by a priori indices and colorectal cancer risk by sex and race/ethnicity” by J. Kim et al., BMC Medicine, 11/29/22

Did You Know?

Broccoli and its cousins contain a molecule that helps suppress the growth of certain cancerous tumors. The molecule—also found in cauliflower, cabbage, collard greens, Brussels sprouts, and kale—inactivates a gene that plays a role in the development of the tumors.

SOURCE “Natural compound found in broccoli reawakens the function of potent tumor suppressor,” Beth Israel Deaconess Medical Center, 2019

tea boosts long-term health

A daily cup of tea appears to have lifelong health benefits. A new study linked flavonoids in black and green tea (as well as from apples, berries, citrus fruits, nuts, and certain other plant foods) to lower rates of calcification in the body’s largest artery.

The abdominal aorta supplies oxygenated blood from the heart to abdominal organs and the lower limbs. Calcification is linked to cardiovascular disease and strokes.

Study participants included 881 older women. Their primary source of flavonoids was black tea.

SELECTED SOURCES “Higher habitual dietary flavonoid intake associates with less extensive abdominal aortic calcification in a cohort of older women” by B.H. Parmenter et al., Arteriosclerosis, Thrombosis, and Vascular Biology, 11/3/22 • “Put the kettle on! How black tea (and other favorites) may help your health later in life,” Edith Cowan University, 11/21/22

Beessential Unscented Original Honey Hand & Body Cream

Moisturize hand and body with help from the hive. This unique fragrance-free formula has aromatic hints of natural honey, but no added fragrance. It’s made with healing propolis, deep moisturizing honey and cupuaçu butter, and silk protein, which is like collagen fibers that naturally increase the elasticity of skin, prevent wrinkles, and tighten skin.

Bluebonnet Intimate Essentials Nitro

Sexual arousal support for him and for her. Formulated with Nitrosigine, a patented arginine-inositol complex, along with free-form L-arginine and L-arginine alpha ketoglutarate. This blend supports nitric oxide production, vasodilation, blood flow, and sexual arousal.*

Neocell Super Collagen with Aloe

Quench your thirst for beautiful skin with this combination that pairs hydrolyzed collagen and aloe vera to support healthy skin, hair, and nails.* It’s made with aloe vera leaf gel extract, known to retain moisture, plus it supplies 10 grams of collagen (types 1 and 3), which provide amino acids for healthy skin.*

Hal’s New York Kettle Chips

New York born, Hal’s offers crispy kettle cooked potato chips available in your favorite seasoned flavors. These non-GMO potato chips are made and seasoned without artificial colors and flavors. Gluten free.

Quicksilver Scientific AMPK Charge+

This unique nanoemulsion formula helps activate the AMPK pathway, which is critical for supporting energy metabolism, fat breakdown, and healthy aging.* Crafted with a powerful blend of well-researched fasting mimetics and other phytonutrients designed to help activate the AMPK pathway, including DIM, quercetin dihydrate, milk thistle, resveratrol, and berberine.

Emerald Labs Cerebral Calm and Elevated Mood

Cerebral Calm can help with occasional anxiety, promoting a sense of calm and relaxation with Suntheanine L-theanine, chamomile, and GABA.* Elevated Mood is made with Affron Saffron extract and Sensoril Ashwagandha, which have been shown to promote an elevated mood, soothe irritability, and support occasional stress management.*

North American Herb & Spice PurelyLIVER

For a nutritious boost, PurelyLIVER offers 100% grass-fed and finished New Zealand beef liver with no additives or chemicals. It is rich in over 30 essential vitamins and nutrients, including iron, vitamins A and B12. Enjoy all of the benefits of this superfood in a convenient clean chlorophyll capsule.*

ChocXO Keto Dark Chocolate Coconut Almond + Sea Salt Snaps

When sweet meets salty, you’ve got a snack worth indulging in over and over again. This rich, low in sugar dark chocolate is packed with sweet coconut and sea salt to create a combination that hits two cravings in one treat. Only 4 g sugar per serving.

Buried Treasure Iodine Drops from Kelp with Vitamin D3

Iodine is an essential trace element that the body does not make. Iodine from Kelp can help boost immunity, support proper functioning of the thyroid gland, and it is essential for fetal development. Contains vitamin D3 for added immune support.*

Bionox Ultimate Nitric Oxide Nutrition

This effective formula provides a potent combination of nutrients that activates the innate power of the body to realize optimum health, providing support for healthy circulation, muscles, bones, vitality, athletics, vision and brain.* It can help the body increase nitric oxide production with L-arginine, L-citrulline, beet root powder and watermelon extract. Natural Berry Burst flavor.

Paragon Plus™ L-Theanine 200 mg Chewable

Support healthy mental clarity and focus with L-theanine. This amino acid supports healthy relaxation without drowsiness, making it perfect for use during the day.* It supplies 200mg of clinically-proven AlphaWave brand L-Theanine in a natural lemonade flavor chewable tablet.

Nature’s Answer

Methyl B12 2500 Liquid Spray

This convenient pocket-size spray supplies 2500mcg of Methyl B-12 to support metabolic energy and a healthy nervous system.* It has a natural raspberry flavor plus Quik-Sorb, a blend of amla, ginger and capsicum added to enhance absorption and bioavailability.*

Q&A Beets

Q: What’s the deal with beets? Are they really as good for you as people claim they are?

A: Beets are indeed reaching superstar status in the food world, and for a variety of reasons!

1. Antioxidants. Red beets get their rich color from plant pigments called betalains, antioxidant compounds that protect cells and have anti-inflammatory properties.

2. Nitrate. The betalains in beets are rich in nitrate. When consumed, nitrate converts into nitric oxide, a compound that enhances blood flow throughout the body. This may explain why people who drink beet juice report having more energy, or why drinking beet juice prior to exercise may help enhance performance and delay the onset of fatigue. Nitric oxide may also help lower blood pressure and improve vascular function. One more bonus — enhanced blood flow from nitric oxide has also been suggested to help improve brain function.

3. Potassium. Further adding to the heart health benefits, beets are rich in potassium which is known to be important for healthy blood pressure function.

It’s obvious that beets do have many health benefits. You can gain these benefits several ways. Try adding chopped cooked beets to salads or blending with hummus to make a pink dip. Drink beet juice or use beet juice powder as an addition to your smoothie. How will you try beets?

SPICY apps for game day

February finds football fans turning to the big screen to watch the teams play. But for some, the food’s as important as the game. Spice up the event with these appetizers that offer a touch of heat.

Jalapeños Stuffed with Spinach and Asadero Cheese

From The Mexican Vegetarian Cookbook by Margarita Carrillo Arronte ($54.95, Phaidon, 2022)

1 Tbsp corn oil

1 Tbsp minced onion ²⁄³ c (5 oz) cooked, drained (squeezed between your hands) spinach, chopped 5 oz asadero cheese, finely chopped ½ c low-fat cream cheese

Sea salt and black pepper 12 large jalapeño chiles, ready to be stuffed (recipe follows)

Banana leaf, to serve (optional)

1. Preheat oven to 350°.

2. Heat oil in a pan and sauté onion with spinach.

3. Once cooked, add cheeses. Season with salt and pepper to taste. Fill jalapeño chiles with cheese mixture, and place on a baking sheet lined with parchment paper.

4. Bake for 5 minutes. Arrange on a platter to serve, ideally on a piece of banana leaf, if desired.

Per serving: 169 Calories, 8 g Protein, 5 g Carbohydrates, 3 g Total sugars (1 g Added sugars), 1 g Fiber, 13 g Total fat (7 g sat), 228 mg Sodium, ★★★ Vitamin C, ★★ Calcium, Phosphorus, ★ Vitamin A, B2 (riboflavin), B6, B12, E, K

Preparing Jalapeno Chiles for Stuffing

From The Mexican Vegetarian Cookbook by Margarita Carrillo Arronte ($54.95, Phaidon, 2022) 12 large jalapeño chiles

Tbsp salt

Tbsp sugar 1 Tbsp instant or ground coffee

1. Rinse chiles and use a very sharp and pointed knife to make a T-cut lengthwise in each chile, with short part of T in widest part of chile. Open carefully and, using a pointed (grapefruit) teaspoon, scoop out membranes and seeds, being careful not to break chile.

2. Put all prepared chiles in a sauté pan and cover them with water. Add salt, sugar, and coffee and place over medium heat. Bring to a boil, lower heat and simmer for 10–15 minutes. Drain, rinse the chiles, and leave in a colander to drain off all liquid.

3. Store in refrigerator.

Quesadillas

From The Complete Modern Pantry by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2022)

2 (8 inch) flour tortillas

2 oz Monterey Jack cheese, shredded (½ c), divided

1 Tbsp minced jarred jalapeños

Vegetable oil for brushing tortillas Kosher salt

1. Heat a 10-inch nonstick skillet over medium heat until hot, about 2 minutes. Place 1 tortilla in skillet and toast until soft and puffed slightly at edges, about 2 minutes. Flip tortilla and toast until puffed and slightly browned, 1 to 2 minutes longer. Slip tortilla onto a cutting board.

2. Repeat to toast second tortilla while assembling first quesadilla. Sprinkle ¼ cup of the cheese and half of jalapeños over half of toasted tortilla, leaving a ½-inch border around edge. Fold tortilla in half and press to flatten. Brush top generously with oil, sprinkle lightly with salt, and set aside. Repeat to form second quesadilla.

3. Place both quesadillas in skillet, oiled sides down; cook over medium heat until crisp and well browned, 1 to 2 minutes. Brush tops with oil and sprinkle lightly with salt to taste. Flip quesadillas and cook until second sides are crisp, 1 to 2 minutes.

4. Transfer quesadillas to a cutting board and let cool for 3 minutes. Halve each quesadilla and serve.

Kitchen Note: The process of making these quesadillas has been made even more convenient by switching to small 8-inch tortillas and folding them in half around the filling. This allows you to cook two at one time in the same skillet, and the fold keeps the generous cheese filling from oozing out. Cooling the quesadillas before cutting and serving them is important; straight from the skillet, the melted cheese will ooze out. Pepper jack or Cheddar can be substituted for the Monterey Jack. Add canned beans, cooked shredded chicken, or roasted vegetables to the quesadillas with the cheese.

Per serving (serves 4): 136 Calories, 5 g Protein, 12 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (3 g sat), 267 mg Sodium, ★ Vitamin B1 (thiamine), Calcium, Folate, Phosphorus

25 min prep time makes 2 folded 8-inch quesadillas

60 min prep time + overnight marinate time serves 6

Spicy Ginger and Orange–Glazed Chicken Wings

From Lorena Garcia’s New Latin Classics by Lorena Garcia and Raquel Pelzel ($32.50, Ballantine Books, 2011)

½ c fresh orange juice

¼ c hoisin sauce

3 Tbsp fresh lemon juice (from 1 lemon)

1 Tbsp canola oil

¼ c sugar

3 garlic cloves, very finely minced

1 (2 inch) piece fresh ginger, peeled and very finely chopped (about 2 Tbsp)

2 lb chicken wings

3 scallions, white and light green parts only, thinly sliced

1. Pour orange juice, hoisin sauce, lemon juice, and oil into a gallon-size resealable plastic bag. Add sugar, garlic, and ginger. Seal and vigorously shake to combine. Add chicken wings and turn to coat in marinade. Seal bag and refrigerate overnight or up to 3 days.

2. Preheat oven to 400°. Line a rimmed baking sheet with aluminum foil.

3. Remove wings from bag and place them on baking sheet. Roast wings until deep golden brown and shiny, about 45 minutes. Remove them from oven and let cool for 5 minutes. Transfer chicken wings to a serving platter, sprinkle with scallions, and serve.

Kitchen Note: Easy, juicy, and gingery chicken wings are just the thing for entertaining a crowd. A sprinkle of fresh scallions just before serving gives the wings a welcome freshness and sharp flavor. These are best served as an appetizer or alongside other finger foods. Note that the wings need to marinate overnight or up to three days to reach their maximum flavor potential. You can also marinate them and then freeze them in a gallon-size resealable plastic freezer bag: Thaw completely in the refrigerator and they’re ready for roasting.

Per serving: 383 Calories, 27 g Protein, 17 g Carbohydrates, 13

g Total sugars (8 g Added sugars), 1 g Fiber, 23 g Total fat (6 g sat), 301 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, ★★ Phosphorus, ★ Vitamin B2 (riboflavin), B12, C, E, K, Zinc

Spiced Fruit Batons

From The Mexican Vegetarian Cookbook by Margarita Carrillo Arronte ($54.95, Phaidon, 2022)

2 cucumbers, peeled, seeded, and halved lengthwise

1 small pineapple, peeled, halved lengthwise, core removed

1 jícama, peeled Juice of 6 limes

1 tsp sea salt

1 c peeled peanuts

2–4 árbol chiles, dry-roasted

1. Cut cucumbers, pineapple, and jícama into 3-inch batons and arrange in a single layer in a wide dish. Add lime juice and sprinkle over salt. Cover dish and refrigerate for at least 30 minutes, turning batons from time to time to soak them in lime juice.

2. Toast peanuts in a dry pan over medium heat for 15 minutes, stirring continuously, until completely golden. Add to a food processor or blender with chiles, and process to a powder (not to a paste). Sprinkle peanut powder over two-thirds of the fruit batons.

3. Arrange batons upright in a glass bowl or put them on a dinner plate with peanut powder on the side.

Per serving: 294 Calories, 9 g Protein, 45 g Carbohydrates, 21 g Total sugars (0 g Added sugars), 12 g Fiber, 13 g Total fat (2 g sat), 328 mg Sodium, ★★★★★ Vitamin C, ★★ Vitamin B1 (thiamine), B3 (niacin), B6, Folate, Magnesium, Phosphorus, ★ Vitamin B2 (riboflavin), E, K, Iron, Potassium, Zinc

essential omega 3s

Good fats are critical to good health . . . in fact, they are essential! Omega-3 fatty acids are essential fatty acids (EFAs), meaning the body requires them but does not make them, so you must get them in your diet. The omega 3s EPA and DHA are found in fatty fish such as salmon, sardines, anchovies, and tuna, as well as cod liver oil, and vegetarian algae sources. These essential fatty acids are the building blocks of cell membranes, and of fats that play a variety of important roles in the body, including providing a source of energy and promoting brain health. Here are some of the more common benefits of omega-3 EFAs.

Heart Help

The best known benefits of omega 3s relate to heart health. Omega 3s may help to dilate blood vessels, reduce blood clotting, reduce inflammation, raise beneficial HDL cholesterol levels, and lower triglyceride levels. These are all ways EFAs may work to reduce risk factors for heart disease.

Inflammation Control

Omega 3s are suggested for potential antiinflammatory benefits. Omega 3s play a role in reducing the production of pro-inflammatory

Carlson Cod Liver Oil Green Apple

Promotes cardiovascular, cognitive, and joint function.*

Supplies 1,100 milligrams (mg) of omega 3s + vitamins A and D3 per teaspoon.

Wild caught, sustainably sourced Norwegian Arctic cod. Natural green apple flavor.

molecules, including cytokines. Omega-3 EFAs are commonly used to reduce inflammation and pain associated with exercise and arthritis. Studies have suggested there is a connection between high omega-3 intake and reduced inflammation.

Vision Support

Research has found that omega 3s play important roles in eye health. Omega 3s enhance the oil film produced by the glands at the edge of the eyelids. This can have an impact on dry eye conditions and may help reduce the need for artificial tears. It is well known that the omega-3 fatty acid DHA is a major component of the retina of the eye. Sufficient omega-3 intake has been linked to a reduced risk for age-related macular degeneration, a condition that causes eye damage and even blindness.

Brain Function

Omega-3 deficiency has been linked to behavior problems in children, and omega 3s have a role in preventing cognitive decline in aging adults. Research suggests supplementing with omega 3s may have a positive effect on cognitive function and could be used as a preventive or therapeutic tool for cognitive decline in aging adults. ●

Natural Factors RxOmega-3 Ultra Strength

Supports heart, brain, and immune health.*

Supplies 2,150 mg EPA/DHA/DPA, plus vitamin D3.

Ultra pure pharmaceutical grade. Enteric softgel, no fishy aftertaste.

vitamin D for wellness

It is estimated that approximately 35 percent of the US population may be deficient in vitamin D, a nutrient whose benefits seem to keep growing.

Vitamin D is a fat-soluble vitamin that acts like a steroid hormone in the body, coming in two forms in the diet, D2 and D3. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish (such as salmon, tuna, and mackerel). The recommended daily intake of vitamin D is 10 micrograms (mcg) (400 IU) for infants under 12 months, 15 mcg (600 IU) for teens and adults, and 20 mcg (800 IU) for adults over 70. Research suggests most Americans do not consume these levels in their diets, and most research looking at vitamin D3 was done with a higher level than the recommended daily intake levels. Many adults take 25 mcg (1,000 IU) of vitamin D3 to help ensure sufficient daily intake of vitamin D3 for optimum health.

Vitamin D can also be produced in skin when exposed to sunlight. Studies have shown that approximately 20 percent of US children under 12 years of age have a vitamin D deficiency. This rate rises to 50 percent in Black children. For both groups, defciencies could be made worse by spending more time indoors playing video games and engaging in other indoor activities, and not getting enough sunlight.

Vitamin D is known for its role in bone health, and may play a role in mental health, but it’s the role in keeping us well that has a lot of interest right now.

Immune Health. Vitamin D is needed to modulate, or balance, the immune system, and to activate immune defenses. A deficiency of vitamin

D results in the killer cells of the immune system (T cells) not properly reacting to and fighting off serious infections in the body. The result can be an increase in autoimmune action, as well as an increased risk for infection. Maintaining vitamin D status is important for normal immune system function.

Respiratory Health. Vitamin D may play a role in respiratory health. One study found that people with asthma who had low vitamin D levels had increased odds of suffering asthma attacks compared with those with normal vitamin D levels. Another study found that adding supplemental vitamin D improved breathing capacity in people with asthma who use an inhaler. Research suggests that vitamin D works both by reducing inflammation in the lungs and enhancing the immune response against respiratory pathogens.

If you haven’t had your vitamin D levels checked, talk to your doctor about getting it done. It’s the best place to start to determine how much vitamin D you may need to take each day. ●

Paragon Plus™

Vitamin D3 1,000 IU

Essential nutrient needed to help maintain bone density.* May support immune health.*

Supplies 25 mcg (1,000 IU) of the bioactive D3 form of vitamin D.

fitting in fitness

make time to work out

While being the mother of two is the world’s greatest excuse to not exercise, my children became the main reason I started doing it. Since making a commitment to exercising regularly, I’ve discovered many creative ways to get moving and stay moving. Here are some tips that have really worked for me.

A Sign up for a road race. Many races are designed for all levels, from walkers to runners. My children and I did one in which I pushed my son in a stroller and my daughter alternated between walking and running. Bonus: A lot of races benefit local charities.

B Turn on the tube! Fitness channels abound on TV. Make room for your child to “work out” alongside you. Borrow exercise DVDs from the library. The Internet is another great source.

C Play with your kids. Soccer, basketball, tennis, and riding bikes are great cardio options. When I coached my daughter’s kindergarten soccer team, I tried to do every practice drill with the kids. That included dribbling exercises, jumping, sprinting, relay races, and scrimmages. My heart rate always rocketed into fatburning levels, and I logged at least 4,000 steps in each 45-minute practice.

D Start small. A marathon may be too much to bite off, so set small goals to start. Park as far away as possible from the store and walk the extra distance. Take a single bag of groceries in from your car, then repeat. Work in squats while you fold laundry. During TV commercials, do leg lifts, planks, or crunches.

E Keep track. I received a fitness tracker as a gift two years ago, and this was a final game-changer. This wristband records daily steps, heart rate, and calorie count. The statistics have been motivating. I can also challenge friends and family members to competitions using tracker technology. ●

Make your long-term health a priority with the Kyolic ® Aged Garlic Extract™ formula that fits your unique needs ...starting today.

We have over 20 targeted wellness formulas that start with organically grown garlic. Then our proprietary, natural aging process concentrates the medicinal essence, enhances the nutrient compounds, and removes the odor.

Strong supplements for heart, immunity and overall wellness that are gentle on the stomach so that you can take them every day... and live tomorrow to the fullest.

protect your vision supplements to support eye health

With every year that passes, your chances for vision loss go up. By age 65, one in every eight adults will experience at least some compromised vision. The top causes of impaired vision include cataracts, age-related macular degeneration, glaucoma, and diabetic retinopathy. Here’s how you can help preserve your eyesight.

Cataracts

The clouding of the lens of the eye, which is the calling card of cataracts, is the top cause of correctable reduced vision. Antioxidants offer protection against the development and progression of cataracts. Topping the list are vitamins C and E and the carotenoids lutein and zeaxanthin. According to early studies, riboflavin (vitamin B2) may also help.

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. 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 and can sometimes help certain people regain lost vision.

Glaucoma

If you’re over 60, you’re at high risk of glaucoma—the condition that increases pressure in the eye, which can result in blindness. Supplementing with the omega-3 fatty acid docosahexaenoic acid (DHA) has been shown to reduce pressure in the eye, based on research in a population who already had glaucoma. In

addition, plenty of vitamin C is linked to protection from developing glaucoma.

Diabetic retinopathy

People with diabetes (both Type 1 and Type 2) are at higher risk of diabetic retinopathy. Blood sugar levels under tight control is the most important way to minimize the risk of this vision hazard. A few supplements can provide support, and once again several antioxidants (including lutein) claim top billing for being beneficial for diabetic retinopathy. In one study, a daily antioxidant supplement that included vitamin E and coenzyme Q10 improved eye health. ●

SELECTED SOURCES “The age-related eye disease 2 study: Micronutrients in the treatment of macular degeneration” by A. Gorusupundi, Advances in Nutrition, 1/17/17 • “The association between dietary intake of antioxidants and ocular disease” by A. Braakhuis et al., Diseases, 1/30/17 • “Circulating levels of reactive oxygen species in patients with nonproliferative diabetic retinopathy and the influence of antioxidant supplementation…” by D. Domanico et al., Indian Journal of Ophthalmology, 1/15 • “Effect of lutein supplementation on visual function in nonproliferative diabetic retinopathy” by P.C. Zhang et al., Asia Pacific Journal of Clinical Nutrition, 5/17 • “Effects of oral supplementation with docosahexaenoic acid (DHA) plus antioxidants in pseudoexfoliative glaucoma…” by S. Romeo Villadóniga et al., Journal of Ophthalmology, 9/17/18 • “What do we know about the macular pigment in AMD…” by R. Arunkamar et al., Eye, 5/18

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

goal: healthy cholesterol levels

protect yourself from this cardiovascular risk factor

Cholesterol level checks are a routine part of annual physicals, allowing healthcare providers to measure patients’ low-density lipoproteins (LDL), which cause cholesterol buildup and artery blockage, and high-density lipoproteins (HDL), which help prevent cholesterol buildup.

Ways to manage cholesterol levels

The goal is to lower levels of both total and “bad” LDL cholesterol while raising “good” HDL cholesterol. Total cholesterol higher than 200mg/ dL, LDL cholesterol higher than 100 mg/dL, and/or HDL cholesterol below 60 mg/dL may be cause for concern, especially if you have other risk factors, such as diabetes, obesity, or a family history of heart disease.

Healthy cholesterol numbers are associated with lower intake of saturated fat, higher intake of soluble fiber, maintaining a healthy body weight, exercising regularly, monitoring blood pressure levels, and not smoking. Lipid-lowering statin drugs are often prescribed to lower cholesterol in those for whom lifestyle changes are not working.

Plant-based help. Supplements show promise in helping to keep cholesterol numbers in a healthy range: Plant sterols, which are compounds found naturally in many plants, may help to lower cholesterol when included in the diet or as a supplement. Stanols, other plant compounds, offer similar heart benefits and are also available as supplements.

Besides its popularity in cuisine, garlic has found a place in cholesterol-lowering supplements. A metaanalysis of randomized, controlled trials points to garlic’s effectiveness at lowering blood pressure and regulating total and LDL cholesterol. The herbs ginger and curcumin may help to decrease total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol.

The citrus fruit bergamot, also called bergamot orange—and not to be confused with the herb of the same name in the bee balm family—is the substance

used to flavor Earl Grey tea. Following up on reports that it has cholesterol-lowering effects, researchers who studied the fruit extract and its principal components suggest that it works by inhibiting the synthesis and absorption of cholesterol.

Another supplement to consider is a compound called beta glucan, found in yeast, medicinal mushrooms, and oats. Beta glucans bind with cholesterol in your body and get rid of it.

Study data on the soluble fiber psyllium shows that adding it to a statin regimen resulted in LDL cholesterol reduction “equivalent to doubling the statin dose,” according to a meta-analysis in the American Journal of Cardiology.

Diet. In her analysis of studies on diet and cholesterol, Francine K. Welty, MD, PhD, an associate professor of medicine at Harvard Medical School, recommends the Mediterranean diet because it contributes to lowering incidence of cardiovascular disease. She also notes that “omega-3 fatty acids lower triglyceride, reduce CVD, and prevent coronary plaque progression.”

To keep cholesterol levels in a healthy range, the American Heart Association (AHA) recommends minimizing sugar and red meat intake and eating more of these healthy foods:

9/21

lower cholesterol and triglyceride and reduce cardiovascular risk” by F.K. Welty, Current Opinion in Lipidology, 8/20 • “The effect of oat beta glucan on LDL-cholesterol, non-HDL-cholesterol, and apoB for CVD risk reduction: A systematic review and meta-analysis of randomized controlled trials” by H.V. Ho et al., 10/16; “LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomized controlled studies” by R.T. Ras et al., 7/28/14, British Journal of Nutrition • “Effects of . . . ginger consumption on markers of glycemic control, lipid profile, oxidative stress, and inflammation in Type 2 diabetes patients” by P. Azimi et al., Review of Diabetes Studies, 2014 • “Garlic lowers blood pressure . . . regulates serum cholesterol . . .” by K. Ried, Journal of Nutrition, 2/16 • “High blood cholesterol: What you need to know,” National Heart, Lung, and Blood Institute, www.nhlbi.gov • “LDL-cholesterol lowering of plant sterols and stanols . . .?” by E.A. Trautwein et al., Nutrients, 9/18 • “Metaanalysis of usefulness of psyllium fiber . . . to enhance cholesterol lowering efficacy of statins” by J. Brum et al., American Journal of Cardiology, 10/18 • “Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease” by H. Gylling et al., Atherosclerosis, 2/14 • “Spices and herbs may improve cardiovascular risk factors” by S.G. West and A.C. Skulas-Ray, Nutrition Today, 11/15 • “What is cholesterol?” American Academy of Nutrition and Dietetics, www.EatRight.org, 4/21

4 keys to heart health

With every heartbeat, blood is pumped throughout the body by a complex circulatory system of blood vessels. This system of arteries, veins, and capillaries running through your body is over 60,000 miles long! These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins to organs and the entire body. And, yet, this is something most of us don’t even think about. Here are four key ways to support overall cardiovascular health, from your heart to your tiny capillaries.

Eat for the Heart. When it comes to heart health, adopt a vegetarian or Mediterranean-style diet, focused on plantbased foods such as berries, beets, avocado, leafy green vegetables, broccoli, nuts, seeds, beans, and whole grains. These foods supply the fiber, antioxidants, and potassium needed to support cardiovascular health.

Boost Cardiovascular Power.

Regular exercise is important for keeping your heart in tiptop shape. The American Heart Association recommends 150 minutes of moderate intensity aerobic activity per week, so find something you enjoy doing—be it walking, jogging, or pickleball!— and get moving. In addition to exercise, coenzyme Q10 (CoQ10) plays a vital role in heart health. This powerful antioxidant helps strengthen the heart by increasing oxygenation of heart tissue. Ubiquinol is the reduced or active form of CoQ10, so it yields the same benefits of CoQ10, but with improved absorption. Some heart medications deplete CoQ10, so if you are taking a medication for blood pressure or cholesterol, visit with your health care provider about adding CoQ10 or ubiquinol to your regimen.

Paragon Plus™

Ubiquinol CoQH 50mg

Reduced form of CoQ10 for enhanced absorption.

Potent antioxidant.*

Helps the body maintain optimal CoQ10 levels.*

Solaray Vitamin C 1000mg with Rose Hips & Acerola

Immune system support.*

Antioxidant that may help support capillary and blood vessel integrity.*

Timed release formula.

Manage Blood Pressure.

Even mildly elevated blood pressure can cause damage over time. Along with exercise and stress reduction techniques, certain nutrients and herbs can support healthy blood pressure. The minerals calcium, magnesium, and potassium help maintain electrolyte balance in the body and are necessary for regular heartbeat and normal blood pressure. The amino acid L-arginine may play a role in healthy blood pressure by increasing nitric oxide in the body, which in turn causes blood vessels to relax and dilate, lowering blood pressure. Olive leaf is a newer consideration for blood pressure control. Research suggests that olive leaf extract could help improve vascular function, lower blood pressure, and reduce inflammation that has been linked to heart disease. Research also suggests that people with higher blood levels of vitamin C often have lower blood pressure.

Love Your Arteries.

Controlling cholesterol and inflammation are keys to having healthy blood vessels. Oats, psyllium,

and acacia fiber added to a heart healthy diet are effective agents in reducing cholesterol. Garlic is a well-researched herb for cardiovascular health, with studies showing it can help maintain healthy cholesterol levels and improve circulation. Omega 3s, found in tuna and salmon, or in algae oils for vegetarians, have been shown to control inflammation and reduce cholesterol levels. A healthy inflammation response helps keep blood vessels clear and improves circulation. ●

Akin’s Blood Pressure Support

Essential support for healthy blood pressure.*

With magnesium and L-arginine to support healthy blood pressure levels within normal range.*

Plus olive leaf extract, garlic, and grapeseed extract.

twice as nice cooking

for two

Some people love leftovers. Others can’t stand the thought of having the same meal again. No matter how you feel about enjoying the same dish twice in a row (or more!), sometimes you want to make something once, eat it, and be done.

This is where cooking in smaller amounts comes in handy. Here are some tips on tailoring meals for smaller serving sizes.

✔ Look for single-serve packaging, which allows you to use a small amount of an item and keep the remainder of it sealed. Cooked rice, yogurt, applesauce, and sliced fruit can all be found packaged this way.

✔ Most recipes tailored for smaller serving sizes require just a few ounces of vegetables. Consider purchasing precut cubes or florets. You’re less likely to toss leftover amounts, and you’ll also save in prep time.

✔ When cooking for two, you seldom need an entire bunch of an herb. Replace a fresh variety with a dried version. Fresh rosemary, sage, and thyme are herbs that can easily be swapped out for their dried counterparts. Replace the fresh amount called for with a third the amount of dried.

✔ Try cooking with a shallot instead of having to cut up a whole onion. When you need onion flavor, a medium shallot yields a few tablespoons, often the perfect amount needed for two servings.

✔ Prep and freeze garlic cloves and fresh ginger to have on hand when needed. Storebought versions sold in jars and tubes also work well when you need just a little.

✔ Try recipes that have been developed for two serving sizes. They address the need for smaller ingredient amounts and equipment sizes.

✔ Prepackaged meat often comes in too large an amount for just two people. Purchase from the meat and seafood counters instead to customize the amount of protein you need. ●

SOURCE Vegan Cooking for Two by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2022)

Sweet Potato and Peanut Soup

From Vegan Cooking for Two by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2022)

2 tsp vegetable oil 1 small onion, chopped fine

1 small red bell pepper (4 oz), chopped fine

2 garlic cloves, minced

½ tsp ground coriander ⅛ tsp cayenne pepper (optional)

2 c low-sodium vegetable broth, plus extra as needed

1 lb sweet potatoes, peeled and cut into ½-inch pieces

½ c dry-roasted unsalted peanuts, chopped coarse, divided ⅛ tsp table salt

2 Tbsp chopped fresh cilantro

40 min prep time serves 2

1. Heat oil in a large saucepan over medium heat until shimmering. Add onion and bell pepper and cook until softened, 3 to 5 minutes. Stir in garlic, coriander, and cayenne (if using). Cook until fragrant, about 30 seconds.

2. Stir in broth, scraping up any browned bits. Stir in potatoes, ¼ cup of the peanuts, and the salt. Bring to a simmer, partially cover, and cook until sweet potatoes are tender, 10 to 15 minutes.

3. Process sweet potato mixture in a blender until smooth, about 2 minutes, scraping down sides of blender jar as needed. Return soup to now-empty saucepan and return to a brief simmer over medium heat. Adjust consistency with extra hot broth as needed. Off heat, season with salt and pepper to taste. Top individual portions with cilantro and remaining peanuts before serving. (Soup can be refrigerated for up to 3 days.)

Kitchen Note: This soup, inspired by the peanut and sweet potato soups beloved throughout several West African cuisines, proves that the humble sweet potato is actually a peanut’s perfect mate. The combination of the sweet potatoes’ starchy sweetness and the peanuts’ toasty, nutty crunch is hard to beat. If you don’t have a blender, an immersion blender or a food processor will also work. You can substitute other root vegetables, such as carrots or yams, or winter squash, such as butternut or sweet pumpkin, for the sweet potatoes. Substitute other fresh herbs such as tarragon, chives, or parsley, for the cilantro.

Per serving: 496 Calories, 15 g Protein, 63 g Carbohydrates, 17 g Total sugars (0 g Added sugars), 13 g Fiber, 23 g Total fat (3 g sat), 319 mg Sodium, ★★★★★ Vitamin A, B6, C, ★★★★ Vitamin B1 (thiamine), B3 (niacin), Phosphorus, ★★★ Vitamin E, Folate, Magnesium, ★★ Vitamin B2 (riboflavin), Iron, Potassium, Zinc, ★ Vitamin K, Calcium

natural fat burners

herbs and supplements to help you tip the scale

While

If used correctly and in consultation with a healthcare provider, they can function as part of a holistic weight-maintenance program.

Green tea

Green tea (like the black, white, and oolong varieties) has three key ingredients 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.

In studies, people who drank green tea or ingested a green tea extract saw a significant decrease in weight and body mass compared to those in control groups. Research is varied, but daily consumption of green tea that delivers 100 to 460 milligrams (mg) of epigallocatechin gallate (EGCG), a beneficial plant compound and antioxidant, for 12 weeks or more shows greater effectiveness on fat and weight reduction.

Cayenne pepper

Cayenne adds a spicy zing to many cuisines. As a medicine, it’s been used to lessen pain, reduce hunger, and relieve digestive and circulatory problems. Research indicates that cayenne may reduce hunger, regulate blood sugar levels, help burn body fat, and facilitate weight loss. Take it in capsule form or sprinkle a little (or a lot!) on your food.

Psyllium

A soluble fiber derived from the herb Plantago ovata, psyllium can help lower cholesterol, relieve intestinal problems, and regulate blood sugar levels. One study found a favorable effect of psyllium on bodyweight reduction and satiety—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. ●

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: A systematic review and dose-response meta-analysis of randomized controlled trials” 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 • The Ultimate Tea Diet by Mark Ukra ($24.95, HarperCollins, 2008)

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, spices, and botanicals can safely complement healthy lifestyle changes to help you meet your weight loss goals.

Prebiotics & Probiotics

An imbalance of gut flora caused by too few healthy bacteria, or an overgrowth of bad bacteria and yeast, can negatively affect weight, and overweight people tend to have less diverse microbiomes than lean people. The good news is that probiotics and prebiotics can both enhance the gut microbiome and help people shed fat.

In a randomized, double-blind, placebocontrolled trial, overweight adults, ages 20 to 75, with body mass indexes ranging from 25 (overweight) to 35 (obese), received either a placebo, a low dose of Lactobacillus gasseri BNR17, or a high dose of that probiotic for

12 weeks. Those who took the high dose significantly decreased their visceral adipose tissue (this is the fat you can’t see that wraps around vital organs and contributes to disease). Waist circumferences were significantly decreased in both groups taking the probiotics. You can find probiotic bacteria in live-culture yogurt and kefir and fermented foods such as sauerkraut and kimchi. Apples, bananas, oats, garlic, and onions are among the many foods that are rich in prebiotic fiber. Prebiotics and probiotics are widely available as nutritional supplements; “synbiotics” refers to supplements that contain both probiotics and prebiotics.

SELECTED SOURCES “Effects of inulin-type fructans on appetite, energy intake, and body weight in children and adults…” by A. Liber and H. Szajewska, Annals of Nutrition and Metabolism • “The influence of the gut microbiome on obesity in adults and the role of probiotics, prebiotics, and synbiotics for weight loss,” by A. Aoun et al., Preventive Nutrition and Food Science, 6/30/20 • “Lactobacillus gasseri BNR17 supplementation reduces the visceral fat accumulation and waist circumference in obese adults: A randomized, double-blind, placebo-controlled trial” by J. Kim et al., Journal of Medicinal Food, 5/18 • “The potential role of probiotics in controlling overweight/obesity and associated metabolic parameters in adults: A systematic review and meta-analysis,” by W. Zhi-Bin et al., Evidence Based Complementary Alternative Medicine, 2019

Let's Talk Immune Health

Immune system support for the whole family.

Bio-Kult is the original formulation with 14 probiotic strains to support the digestive and immune system.

Bio-Kult Boosted is a unique multi‑action formulation with the same great 14 probiotic strains found in Bio Kult but at 4 times the concentration.

Bio Kult Boosted also contains vitamin B12 to support the immune system.

Bio-Kult S. Boulardii is an advanced multi‑action formulation designed to target both the immune system and digestive tract. It contains Saccharomyces boulardii as well as vitamin D3 which contributes to the normal function of the immune system.

Bio-Kult Infantis is an advanced probiotic formulation for babies, toddlers and young children. Containing 7 probiotic strains, Preplex and vitamin D3 which contributes to the normal function of the immune system.

Sunfood Simple Nutrition Red or Green Blend

Green Blend supplies greens and fruits, prebiotics and probiotics to support energy, digestion, and gut health.*

Red Blend supplies dark red veggies and fruits and apple cider vinegar to support vitality and antioxidant status.*

Solaray Quercetin, Bromelain & Vitamin C

Respiratory support.* Immune system.* Antioxidant support.*

Quercetin and vitamin C provide nutritive support for capillary health.*

Biochem 100% Isolate Whey Protein Natural

Easily digestible, undenatured grass-fed whey protein.

Supports immune health.* Complete amino acid profile. Natural flavor has no added sugar or flavors — keto friendly.

Only Natural Apple Cider Vinegar Gummies

May enhance healthy digestion, immune support, and overall wellbeing.*

Naturally sweetened with pomegranate and beet root juice. Gluten free pectin gummies.

Jarrow Formulas MagMind

Supports brain health and function.*

Provides Magtein Magnesium L-Threonate, a unique form of magnesium that has been shown to readily cross the blood-brain barrier.*

BioSil Original Hair • Skin • Nails Formula

Reduces fine lines and wrinkles.* Thickens and strengthens hair.* Strengthens nails.*

Supplies patented ch-OSA active silicon complex and collagen generator.*

Bio Nutrition Premium Black Seed Oil Capsules

May help support immune health and overall well-being.*

Cold pressed seed oil in convenient capsule form. Solvent and hexane free.

Olbas Cough Syrup

Natural bronchial support formula.*

Helps clear mucus when coughing.* Swiss formula with honey and herbs. Great for adults and children 3 years and up.