Healthy Edge Magazine JUNE2023 Akin's

• Benefits of plant protein

• Manage your blood pressure

• Natural ways to fight fatigue

salmon

Salmon is one of the most popular fish choices in the US, and it’s also one of the healthiest. Salmon is a tender but firm fish with a rich flavor. The varieties you find at the store may include Pacific salmon—sockeye, pink, coho, and king (Chinook)— which can be farm-raised or wild-caught; or Atlantic salmon that is farm-raised (fishing for salmon in the Atlantic is prohibited).

Whatever type of salmon you choose, you’re getting a host of health benefits in every bite. Salmon is one of nature’s best sources of omega-3 fatty acids. Omega 3s have been linked to a lower risk of developing some health problems including cardiovascular disease and some types of cancer, as well as dementia and Alzheimer’s disease. Omega 3s may also help to ease pain and stiffness associated with arthritis. To maximize the benefits of omega 3s, experts recommend that adults consume at least eight ounces, and

children should get two to four ounces, of seafood each week, including fish like salmon.

Salmon should be cooked, rather than eaten raw, and can be baked, broiled, grilled, or poached. No matter how you prepare it, cooked salmon should reach an internal temperature of 145˚ before being consumed. ●

SELECTED SOURCES “From (fish) farm to table: Fish tech gets fancy on the way to your plate” by Kathryn Markham, USDA Agricultural Research Service, https://tellus.ars.usda.gov • “The health benefits of salmon” by John Donovan, www.WebMD.com, 5/13/21

5 market gourmet No-Bake Cherry Crumble

6 health front Broccoli supports disease prevention • Poor diet linked to Type 2 diabetes around the world

12 fit for the grill Chicken Satay Sticks with Peanut Sauce • Grilled Tofu Slices with Lime-Cilantro Sauce • Huli Huli Shrimp, Shishito, and Pineapple Skewers

16 power up with plant protein

Boost energy and performance, naturally.

17 natural solutions for high blood pressure

Ways to reduce your risk.

18 quick tips

Keep your mind sharp as you age.

20 healthy strategies

Ease the symptoms of heartburn.

22 8 ways to protect kids’ teeth

Good oral health lasts a lifetime.

24 5 keys to unlock your energy potential

Feeling fatigued? Try these lifestyle hacks.

26 cook-at-home

Make your own cheese board.

28 healthy family

Natural ways to keep bugs at bay.

A month of special events

Your June calendar may be full of events that celebrate people you love: Father’s Day, graduations, and weddings. But this month also features other special days, including Flag Day; our newest federal holiday, Juneteenth; and a couple that encourage people to exercise outdoors in the garden. There’s June 6, National Gardening Exercise Day, and June 13, National Weed Your Garden Day.

If June finds you fatigued, check out page 24 for tips on unlocking your energy potential. In addition to sleep, exercise, and hydration, we name herbs and supplements that can provide a natural boost to flagging energy. Plant proteins make up another category of energy-enhancing nutrients; see what they can do for you on page 16.

Celebrations at this time of year often include barbecues. Check out our feature on page 12 that features healthy BBQ recipes. And for tips on how to keep bugs from spoiling your party, see page 28.

Festivities may also lead to overindulgence and its downside, heartburn. Look for ways to relieve yours (page 20).

This issue also brings brain boosters (page 18), oral health information (page 22), and delicious foods: cheese (page 26), salmon (page 2), and No-Bake Cherry Crumble (page 5).

Finally, how’s your blood pressure? The sad truth is that high blood pressure may develop with no symptoms, so it’s important to have it checked regularly. If yours is not ideal, the article on page 17 offers natural ways to lower it including diet, lifestyle, and nutrition tips.

“Gardens are not made by singing ‘Oh, how beautiful!’ and sitting in the shade,” wrote Rudyard Kipling. Let’s all plan to get outdoors and actively enjoy a June garden—

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)

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.

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a note on recipes

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

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

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

Disclaimer

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

No-Bake Cherry Crumble

From Desserts Illustrated by Cook’s Illustrated ($45, America’s Test Kitchen, 2022)

Topping

¾ c sliced almonds, divided

²⁄³ c (3¹⁄³ oz) all-purpose flour

¼ c packed (1¾ oz) light brown sugar

¼ c (1¾ ounces) granulated sugar

½ tsp vanilla extract

¼ tsp ground cinnamon

¼ tsp table salt

6 Tbsp unsalted butter, melted

Filling

¹⁄³ c (2¹⁄³ oz) granulated sugar, divided

1 Tbsp cornstarch

2 lb fresh sweet cherries, pitted and halved

1 Tbsp lemon juice

1 tsp vanilla extract

½ tsp table salt

¼ tsp almond extract

²⁄³ c dried cherries

40 min prep time serves 8

1. For the topping: Finely chop ¼ cup of the almonds. Combine chopped almonds, flour, brown sugar, granulated sugar, vanilla, cinnamon, and salt in a bowl. Stir in melted butter until mixture resembles wet sand and no dry flour remains.

2. Toast remaining ½ cup almonds in a 10-inch nonstick skillet over medium-low heat until just beginning to brown, about 4 minutes. Add flour mixture and cook, stirring constantly, until lightly browned, 6 to 8 minutes; transfer to a plate to cool. Wipe skillet clean with paper towels.

3. For the filling: Combine 2 tablespoons of the sugar and the cornstarch in a small bowl; set aside. Combine fresh cherries, lemon juice, vanilla, salt, almond extract, and remaining sugar in now-empty skillet. Cover and cook over medium heat until cherries release their juice, about 7 minutes, stirring halfway through cooking. Uncover, stir in dried cherries, and simmer until cherries are very tender, about 3 minutes.

4. Stir in cornstarch mixture and simmer, stirring constantly, until thickened, 1 to 3 minutes. Off heat, distribute topping evenly over filling. Return skillet to medium-low heat and cook until filling is bubbling around edges, about 3 minutes. Let cool off heat for at least 30 minutes before serving.

Kitchen Note: Most fruit crisps are baked in the oven, but this one doesn’t require you to turn on the oven at all.

Per serving: 389 Calories, 5 g Protein, 23 mg Cholesterol, 60 g

sat), 223 mg Sodium, ★★ Vitamin B2 (riboflavin), E,

Carbohydrates, 43 g Total sugars (19 g Added sugars), 5 g Fiber, 16 g Total fat (6 g

★ Vitamin A, B1 (thiamine), C, Folate, Magnesium, Phosphorus

broccoli: a powerhouse cruciferous veggie

Broccoli is a staple of a healthy diet, and increased consumption of this cruciferous veggie has been shown to decrease the incidence of both cancer and Type 2 diabetes. It’s no wonder that the National Garden Bureau has named 2023 “the year of the broccoli.”

A good source of health-promoting vitamins and minerals, broccoli contains the vitamins A, C, K, and folate, and the minerals iron and potassium. But that’s not the end of this brassica’s superpowers: Researchers at Penn State are exploring broccoli’s protective effect on the lining of the small intestine.

“Our research is helping to uncover the mechanisms

for how broccoli and other foods benefit health . . . [and] provides strong evidence that cruciferous vegetables, such as broccoli, cabbage, and Brussels sprouts, should be part of a normal, healthy diet,” wrote the study authors.

Researcher Gary H. Perdew, PhD, noted a correlation between consumption of broccoli and gut health and said that diets that contain important components of broccoli “contribute to the health of the small intestine.” This protective effect inhibits the development of disease.

SOURCE “Broccoli consumption protects gut lining, reduces disease . . .” by Sarah LaJeunesse, Penn State, www.psu.edu, 4/6/23

poor diet linked to type 2 diabetes worldwide

A poor diet contributed to more than 70 percent of new Type 2 diabetes cases worldwide in 2018, according to a study from Tufts University.

Key findings include that rates were elevated in men v. women, young adults v. older adults, and urban v. rural residents. The study looked at data from 1990 and 2018.

Three dietary factors contributed the most to the increased incidence: Not enough whole grains, too much refined rice and wheat, and the overconsumption of processed meat. Factors such as drinking too much fruit juice and not eating enough non-starchy vegetables, nuts, or seeds, had less of an impact on new cases of the disease.

Central and eastern Europe and central Asia had the greatest number of Type 2 diabetes cases linked

to diet. Numbers were higher in Poland and Russia, where diets tend to be rich in red meat, processed meat, and potatoes. Latin America and the Caribbean, especially in Colombia and Mexico, also had elevated rates of Type 2 diabetes. High consumption of sugary drinks, processed meat, and low intake of whole grains contributed to the high numbers.

“Our study suggests poor carbohydrate quality is a leading driver of diet-attributable Type 2 diabetes globally, and with important variation by nation and over time,” said senior author Dariush Mozaffarian, MD, DrPH, dean for policy at the Friedman School. “These new findings reveal critical areas for national and global focus to improve nutrition.”

Koala Eco Floor Cleaner

Fill your home with the refreshing scents of mandarin and peppermint with this plant-based cleaner, combining aromatic ingredients in one powerful, non-toxic formula. This eco-friendly formula cuts through grime without the use of harsh chemicals and is safe for use on a variety of surfaces, including wood.

Davids

Premium Toothpaste, Peppermint

For modern elevated oral care, this natural toothpaste offers natural whitening and antiplaque benefits. Formulated with safe and natural ingredients, this toothpaste is fluoride and sulfate free. It contains natural peppermint oil flavoring for super fresh breath. Made in the USA and packaged in sustainable packaging.

Attitude

All-Purpose Cleaner, Citrus Zest

This hard-working all-purpose cleaner is both natural and efficient. This powerful ECOLOGO Certified sustainable and biodegradable cleaner removes scum, mold, and dust, and it works on every hard surface in your home. It has a natural citrus zest scent, so your entire home will smell fresh.

ShiKai Very Clean Body Barrier Cream

Apply a hydrating barrier to your skin. This natural cream helps maintain the skin’s physical barrier, providing moisturizing protection against dryness. Ceramides lock in moisture, while Niacinamide (vitamin B3) helps soften the appearance of fine lines and wrinkles. Vegan and gluten free formula. Available in: Coconut, Vanilla, or Lavender.

Biosil Healthy Aging

Kalaya

6x Pain Relief Cream

This hard-working pain cream was designed by medical professionals and dermatologisttested to deliver effective muscle and joint relief. It provides natural active, painblocking, and anti-inflammatory ingredients including arnica, eucalyptus, menthol, and camphor.* Fast-acting and long-lasting.

Crystal Star

Women’s Dryness

Fight menopausal dryness with this natural oral herbal formula.* Vaginal dryness is caused by a drop in estrogen levels and can occur during menopause or after childbirth and during breast feeding. This 7 wholeherb blend promotes body fluid production and helps moisturize vaginal membranes from the inside.* With maca, shatavari, wild yam, shisandra, and more.

The 2-in-1effect of this patented ch-OSA Silicon formula supports and activates your body’s ability to protect and generate its own collagen, keratin and elastin, supporting hair, skin, nails, and joints.* The addition of selenium further enhances your ability to protect your collagen, plus it supports thyroid hormone production and the immune system.*

Terry Naturally Rosehip Joint Comfort

Support your active lifestyle with this new joint support complex. Rosehips have been used traditionally to support many aspects of overall health. This formula combines rosehips with type II collagen to deliver joint comfort and flexibility.* RHX500 Rosehip Complex has been clinically studied and shown to provide outstanding joint support.*

Bodybio Liposomal Glutathione

Glutathione is a powerful protective antioxidant in the body.* It enhances the immune system and promotes healthy aging by clearing the body of waste products and neutralizing and eliminating toxins that cause cellular damage.* This proprietary liposomal form means you to get maximum glutathione absorption, allowing this key nutrient to work for you on a cellular level.

Enzymedica Berbertine Phytosome

Berberine is a natural plant compound that may support blood sugar metabolism, healthy body composition, and heart, circulatory, and immune health.* This phytosome form offers maximum absorption, delivering 9.6x better absorption over standard berberine extracts.

NaturesPlus

Hema-Plex Slow-Release Mini-Tabs

Hema-Plex offers fast, high-potency iron supplementation with proven results.* This effective formula supports total blood health with high potency chelated iron, bioflavonoids, and other cofactors for absorption.* Easy-to-swallow Mini-Tabs are easy on the stomach and are slow release for greater absorption.*

North American Herb & Spice Black Seed Gummies

Now you can get 100% Mediterranean cold-pressed, whole food black seed oil in a tasty pomegranate flavor gummy. Black Seed supports a healthy digestive system, immune system, cardiac processes, and sleep.* These gummies are formulated with prebiotic yacon root for added benefits.

BiOptimizers Magnesium Breakthrough Powder

Transform your body and mind for peak performance. This comprehensive magnesium supplement supplies 8 forms of magnesium, each playing a critical role in different functions in the body.* Mix this naturally flavored powder in water and take in the evening to support nighttime rest and recovery.* Available in Fruit Punch or Raspberry Lemon.

Liddell Laboratories

Gluten Detox

This natural oral spray may help ease the negative effects of gluten consumption, including bloating, poor digestion, abdominal pain, and brain fog.* It is formulated with a combination of allersodes, or homeopathic antigens, and remedies for symptom relief.*

Tiiga Gut Friendly Hydration Variety Pack

Take your water further by combining gut health and hydration into a tasty drink mix.* This unique formulation contains superfruit baobab, used for centuries to improve digestion, support your immune system, and provide nutrient-dense hydration.* Add to water for a hydration drink that is low in sugar and boosted with baobab, electrolytes, and vitamins B12 and C.

Bluebonnet Myco7 Mushroom Defense

Get comprehensive support for immune health, energy production, daily health, and wellness with this mushroom complex. Formulated with seven organically grown, whole, full-cycle mushrooms that are cultivated using solid-state fermentation, it delivers both the mycelia biomass and fruit bodies for maximum activity and benefits.*

BY EVA MILOTTE

Chicken Satay Sticks with Peanut Sauce

From The Grill Sisters’ Guide to Legendary BBQ by Irene Sharp & Desi Longinidis ($22.99, Page Street Publishing Co., 2023)

Chicken Satay

2 c canned coconut milk

1 Tbsp turmeric

1 Tbsp low-sodium soy sauce

1 Tbsp oyster sauce

½ tsp salt

½ tsp black pepper

12 chicken tenderloins

12 metal skewers

1 Tbsp olive oil

Steamed rice, for serving Peanut Sauce

½ c canned coconut milk

½ c smooth peanut butter

½ c pineapple juice

2 Tbsp low-sodium soy sauce

½ tsp garlic powder

½ tsp onion powder

¼ c sweet chili sauce

35 min prep time + 30 min

marinate time makes 12 skewers

1. To make Chicken Satay, place coconut milk, turmeric, soy sauce, oyster sauce, and salt and pepper in a large bowl and whisk until well combined. Add chicken and mix well to coat it. Cover bowl with plastic wrap and refrigerate for at least 30 minutes or overnight.

2. For Peanut Sauce, use a kitchen stove burner or gas side burner of your grill set to low heat. To a medium saucepan, add coconut milk, peanut butter, pineapple juice, soy sauce, garlic powder, onion powder, and chili sauce. Stir until well combined and simmer gently for 4 to 5 minutes, or until thickened.

3. Prepare a grill for direct heat with a barbecue hotplate and preheat it to 390°. (Using a barbecue hotplate will help sear the chicken without flare-ups from the marinade falling directly onto the flames.)

4. Thread one chicken tenderloin on each metal skewer. (Metal skewers will help cook chicken quickly.) Drizzle each chicken skewer with the olive oil. Cook skewers for 6 to 8 minutes, turning frequently, until light gold in color. Internal temperature of chicken should reach 167°.

5. Serve Chicken Satay immediately with Peanut Sauce and steamed rice.

Kitchen Note: In this satay marinade, coconut milk is used. It not only tenderizes the chicken but adds delicious flavor. Chicken tenderloin is used here, but you could also use chicken thighs or breast. A quick and creamy peanut sauce is served with the grilled chicken satay sticks. It’s also great as a dipping sauce for grilled shrimp or grilled vegetables.

Per serving (serves 6): 485 Calories, 13 g Protein, 13 mg Cholesterol, 46 g Carbohydrates, 10 g Total sugars (2 g Added sugars), 3 g Fiber, 28 g Total fat (11 g sat), 644 mg Sodium, ★★★ Vitamin B3 (niacin), Phosphorus, ★★ Vitamin B1 (thiamine), B6, Magnesium, ★ Vitamin E, Folate, Iron, Zinc

Warmer days are here. That means it’s grilling season! Get your grill fired up for these recipes that are better for you but still full of flavor.

continued from page 13

Grilled Tofu Slices with Lime-Cilantro Sauce

From the Taste for Life test kitchen

2 c fresh cilantro leaves

2 scallions, green parts only, chopped

¼ c extra-virgin olive oil

2 cloves garlic, minced

1 tsp ground ginger

2 Tbsp fresh lime juice

1 tsp honey

Salt and pepper

1 (14 oz) package extra-firm tofu, drained, pressed, and cut into 12 slices*

Vegetable oil for grill

1. Heat grill to medium.

2. In a food processor or highspeed blender, purée cilantro leaves, chopped scallion greens, extra-virgin olive oil, garlic, ginger, lime juice, honey, and salt and pepper to taste.

3. Lightly oil grill grates. Brush tofu slices with a small amount of oil, and season with salt and pepper. Grill tofu, turning halfway through, until charred in spots, about 4 to 6 minutes.

4. Remove slices from grill, top with Lime-Cilantro sauce, and serve.

30 min prep time + 20 min tofu press time serves 4

*Cut tofu into 12 slices at least ½-inch thick each. To press out the liquid from the tofu slices, place them on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean kitchen towel. Place another rimmed baking sheet on top of the towel. On top of the baking sheet, place a cast iron skillet or heavy cans. Let stand for 20 minutes. Pat tofu slices dry with a clean kitchen towel and proceed with the recipe.

Per serving: 205 Calories, 9 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 2 g Total sugars (1 g Added sugars), 1 g Fiber, 18 g Total fat (3 g sat), 308 mg Sodium, ★★★★ Vitamin K, ★★ Calcium, ★ Vitamin E, Iron, Magnesium, Phosphorus

Huli Huli Shrimp, Shishito, and Pineapple Skewers

From Chiles and Smoke: BBQ, Grilling, and Other Fire-Friendly Recipes with Spice and Flavor by Brad Prose ($26.99, Quarto Group, 2023)

Shrimp Marinade

2 Tbsp canola oil

3 Tbsp chopped fresh cilantro

1 jalapeño pepper, seeded and diced

2 Tbsp fresh lime juice

1 tsp kosher salt

Skewers

1 lb large shrimp, 16/20 count, peeled and deveined

16 shishito peppers

2 c fresh pineapple, cut into 1-inch cubes

Spicy Huli Huli Sauce

1 c pineapple juice

2 Tbsp brown sugar

2 Tbsp low-sodium soy sauce

2 Tbsp ketchup

2 Tbsp sherry vinegar

1 Tbsp chili flakes

1 Tbsp minced garlic

½ Tbsp grated fresh ginger

1 tsp sesame oil

Equipment

Grilling skewers (metal or wooden)

40 min prep time + 30 min marinate time makes 4-5 skewers

1. Preheat grill for direct cooking at medium-high heat, about 350–400°. Clean grill grates and oil them as needed.

2. Mix ingredients together for shrimp marinade. Prepare shrimp, making sure they are cleaned properly. Place them in a sealed container or zipped bag and pour marinade over, making sure shrimp are completely coated. Make sure to reserve some marinade for serving. Refrigerate for 30 to 45 minutes.

3. Prepare skewers. Drain marinade from shrimp and lightly pat them dry with paper towels. Thread a shrimp onto a skewer, piercing twice to secure it in place. Add a shishito pepper and then a pineapple cube. Keep alternating between ingredients until there are 4 to 5 skewers ready to grill.

4. Prepare Huli Huli sauce. Mix all ingredients together, taste, and adjust.

5. Place skewers on grill directly above coals and allow them to sear for about 2 to 3 minutes. Flip and glaze top with sauce. Cook for another 2 to 3 minutes and flip again, glazing second side. Repeat process one last time and cook until shrimp are done, about 120° internal temperature. Skewers are done when shrimp are opaque and start to firm up, shishitos are blistered, and pineapples have some char.

6. Serve immediately with reserved Spicy Huli Huli Sauce as desired. Per serving (serves 4): 374 Calories, 28 g Protein, 183 mg Cholesterol, 49 g Carbohydrates, 32 g Total sugars (4 g Added sugars), 10 g Fiber, 10 g Total fat (1 g sat), 1,068 mg Sodium, ★★★★★ Vitamin B6, Phosphorus, ★★★★ Vitamin C, ★★★ Vitamin B1 (thiamine), K, ★★ Vitamin E, Folate, Magnesium, Potassium, Zinc, ★ Vitamin A, B2 (riboflavin), B3 (niacin), Calcium, Iron

Kitchen Note: These skewers take full advantage of Japanese shishito peppers, pairing them with sweet pineapple and shrimp, glazed with a rich Huli Huli sauce. The balance of bitter, spicy, and sweet is greater than the sum of its parts. Everything cooks evenly and quickly, making this a convenient, flavorful weeknight meal. Serve these skewers on their own as an appetizer, or make them a meal with some delicious steamed rice.

BY MARY ANN O’DELL, MS, RDN

power up with plant protein

In conjunction with a consistent exercise program, protein is an important factor for gaining lean mass and losing weight. Protein plays many roles in the body including recovery, immune support, hormone regulation, skin support, and it can be used by the body as a source of energy.

There are a variety of food sources of protein including eggs, meat, poultry, and dairy foods. But many people are shifting their diets to be more plant-forward, and they are seeking sources of plant-based protein. For plant-based options, nuts and seeds, beans and legumes, and algae (like spirulina) are all good options for protein. While many plant sources of protein do not contain all nine essential amino acids, most protein formulas compensate for this issue by combining different sources of plant protein into one formula. And some plant-sourced proteins, including pea and spirulina, are complete, providing all the essential amino acids.

Benefits of Plant Protein

Nutrition & Nourishment. In addition to amino acids, plant-based proteins also supply heart healthy unsaturated fats and fiber.

Satiety & Stability. Because most plant proteins have the added bonus of fiber, these proteins can help you stay more satisfied between meals. Fiber can help support digestive and gut health, and can help curb appetite. Since it takes longer to break down in digestion, plant-based proteins can also help keep blood sugar levels stable.

Energy & Performance. Because of the way it is digested in the body, plant protein can help you to feel more energized throughout the day. Studies have

shown that plant-based protein can enhance athletic performance, improve energy levels, and support recovery times.

For convenience, a variety of protein powders and meal replacement shakes are available to fit your lifestyle. You can find basic proteins, or protein complexes with added nourishing ingredients like greenfoods, herbs, and probiotics. Protein powders can be used in shakes, smoothies, or as an ingredient in baking. ●

Vega

Original Plant Protein

Add extra plant-based protein and fiber to your favorite smoothie.

Two scoops supply 25 grams (g) of protein, 3 g of fiber, and 0 g sugar.

Rich and creamy.

BY MARY ANN O’DELL, MS, RDN

natural solutions for high blood pressure

Hypertension, or high blood pressure, is common in the United States, affecting nearly half of all American adults. Blood pressure is the pressure applied by blood against the walls of arteries. A blood pressure of less than 120/80 is considered ideal. If pressure is high, the heart has to work harder to get blood pumped throughout the body. The symptoms of high blood pressure often go unnoticed, but even mildly elevated blood pressure can cause damage over time. The results can be devastating: heart attack, stroke, or even death. Here are ways to keep it under control.

✔ Reduce Risk Factors. Experts agree that excess weight, smoking, stress, and a sedentary lifestyle play major roles in elevated blood pressure. Controlling your weight, quitting smoking, and increasing exercise are all areas in your life you can control that can help reduce your risk for high blood pressure.

✔ Increase Omegas. Omega-3 fatty acids have been shown in research to help reduce blood pressure. Include foods rich in omega 3s in your diet, such as cold water fish, and seeds like flax, chia, and hemp. Fish, krill, and algal oil supplements have also been suggested as a means to increase omega-3 fatty acid intake. As a bonus, increasing omega 3s can also support brain function, reduce inflammation, and enhance overall cardiovascular health.

✔ Add Natural Support. 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. Garlic is a well-researched herb for blood pressure, with one study showing garlic lowered blood pressure as much as a common blood pressure drug. Olive leaf is a newer option 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.

Get moving, control your weight, and utilize specific nutrients—these lifestyle changes can truly make a difference. Don’t wait until it’s too late. Bring your blood pressure under control now. ●

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.

the ABCs of Brain Health nutrients that support cognition

If you are concerned about maintaining your mental sharpness, you’ll want to make sure you’re getting enough brain-boosting nutrients in your diet. Here are a few to consider.

Astaxanthin. The very earliest stage of mental decline (mild cognitive impairment) can manifest as age-related forgetfulness. Researchers found that when older adults with mild cognitive impairment supplemented with astaxanthin every day for three months, the antioxidant led to faster thinking and a better ability to figure things out quickly.

Vitamin B12. Essential to brain and nerve function, vitamin B12 is taken for memory loss, concentration, mental function, mood, energy, and Alzheimer’s disease, among other conditions. One study found a connection between B12 deficiency and both brain shrinkage and memory loss in older adults.

Curcumin. The antiinflammatory benefits of curcumin are one way that this herb protects the brain, since long-term, lowgrade inflammation contributes to cognitive decline. Research suggests that older adults who supplement with curcumin show better working memory.

Vitamin D. Researchers from the National Institute on Aging conducted a large and long-lasting study tracking both the vitamin

D levels of adults and their thinking ability. Those with higher levels of D in their blood—as well as folks who supplemented with the vitamin—consistently showed up in the group of people who retained the best verbal and memory skills as they aged.

Iron. Deficiencies in iron are linked to cognitive impairments involving intelligence, attention span, and sensory perception, as well as to behavioral and emotional issues. It’s key that children get enough iron, as iron intake in youth has been shown to correlate to better brain function as an adult.

Omega 3s. Many of the biggest health challenges originate with uncontrolled inflammation in the body. Since omega 3s dampen this inflammation, including them in your diet or in supplements supports a healthier body and brain. ●

SELECTED SOURCES “Can curcumin counteract cognitive decline?” by J.C. Kuszewski et al., Advances in Nutrition, 3/18 • “The effect of curcumin differs on individual cognitive domains across different patient populations: A systematic review and meta-analysis” by I-C. Tsai et al., Phamaceuticals (Basel), 11/28/21 • “Effects of composite supplement containing astaxanthin and sesamin on cognitive functions in people with mild cognitive impairment . . .” by N. Ito et al., Journal of Alzheimer’s Disease, 2018 • “Exercise can boost your memory and thinking skills,” Harvard Health Publishing, www.health.harvard.edu, 2/15/21 • “Vitamin B12 (cobalamin),” www.WebMD.com, 1/14/23 • “Vitamin D status and intakes and their association with cognitive trajectory . . .” by M.A. Beydoun et al., Journal of Clinical Endocrinology & Metabolism, 4/1/18 • “The relationship of omega-3 fatty acids with dementia and cognitive decline: Evidence from perspective cohort studies of supplementation, dietary intake, and blood markers” by B-Z. Wei et al., American Journal of Clinical Nutrition, 4/5/23

Move for your mind

Exercise plays an important role in brain health. Physical movement reduces inflammation, aids in the development of new blood vessels in the brain, and protects brain cells. Indirect benefits of exercise that improve brain function include better sleep, and better stress and anxiety management.

Most healthy adults should aim for at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. Even low-impact exercise like t’ai chi has the potential to improve cognition in older adults.

If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day.

Studies have shown that it can take up to six months for the effects of exercise on cognition to appear, so be patient when looking for results.

heartburn relief

When heartburn and acid reflux become chronic (occurring two to three times a week or lasting at least three months), it may be gastroesophageal reflux disease (GERD). GERD has increased significantly in recent decades and has been linked to throat cancer.

In normal digestion, the lower esophageal sphincter (LES) pinches shut to prevent hydrochloric acid (HCl)— needed to digest food in the stomach—from backing up into the esophagus (the tube connecting the throat and the stomach). In GERD, HCl splashes up into the esophagus, irritating sensitive tissues.

Soothing supplements

Nutritional supplements can bring relief. A 2020 study cited probiotics as “beneficial for GERD symptoms, such as regurgitation and heartburn,” while melatonin has been shown to be more effective than certain medications.

Aloe vera is as soothing to the digestive tract as it is to external burns and wounds. But avoid products with a very bitter taste or capsules promising laxative effects; they may be too harsh for irritated tissues.

Best known for its relaxing effects, chamomile tea may be effective for gastrointestinal spasms and inflammatory diseases of the gastrointestinal tract. Just don’t drink too much tea, as it can reduce needed stomach acid.

Anti-inflammatory curcumin (a component of the

spice turmeric) is also therapeutic for people with GERD.

Minerals make a difference

Chronic underproduction of HCl may indicate vitamin B1 or zinc deficiency. Low levels of vitamin B12 may weaken LES, leading to GERD. Unfortunately, several medications reduce the absorption of this vitamin. Take a well-balanced B complex to maintain adequate levels of these important vitamins.

Sufficient stomach acid is also needed for zinc absorption, perhaps helping to explain why Americans are low in this mineral. Since zinc is crucial in healing tissue—whether in the esophagus or stomach—make sure it’s in your daily multi.

Calcium (especially in supplement form) and magnesium are poorly absorbed without enough HCl. Acid-blockers reduce vitamin D, which works with calcium and phosphorus.

Iron stores, particularly important to women of childbearing age, can also be depleted by antacids and other medications. Consult your healthcare practitioner if you feel tired; you may need to supplement with this mineral as well. ●

SELECTED SOURCES “An evidence-based review of medicinal herbs for the treatment of gastroesophageal reflux disease (GERD)” by A. Hosseinkhani et al., Current Drug Discovery Technologies, 2018 • “Gastroesophageal reflux disease and probiotics: A systematic review” by J. Cheng and A.C. Ouwehand, Nutrients, 1/20 • “Get control of GERD” by Carol Ferguson, www. TasteforLife.com • “Integrative medicine for gastrointestinal disease” by M.L. Dossett et al., Journal of Primary Care and Community Health, 6/17

Many Americans suffer stomach problems of one kind or another. An estimated 40 to 44 percent of US adults experience stomach acid buildup in the throat, a burning sensation commonly known as heartburn.

natural ways to ease the symptoms of acid reflux

What causes heartburn and GERD?

In pregnancy, abdominal pressure and increased levels of the hormone progesterone can relax the LES, causing heartburn. Hiatal hernia, a structural problem where the stomach pushes up into the diaphragm, can also result in heartburn.

Other causes include diet, particularly overindulging in alcohol, caffeine, chocolate, citrus, fried foods, and tomato-based dishes. Food sensitivities and allergies, insufficient digestive enzymes, low stomach acid, and yeast overgrowth are other contributing factors.

While it seems counterintuitive that low levels of HCl could cause the burning pain of GERD and heartburn, this is often the case. “At least half of older people with heartburn actually have too

little stomach acid,” explains Martie Whittekin, CCN. An integrative physician can measure your stomach acid to see if it’s deficient.

More ways to cool the burn

Eat more raw fruits and vegetables, which also contain enzymes. A plant-based diet benefits several digestive problems, including GERD. Prebiotics—found in foods like whole grains, bananas, onions, garlic, and soybeans—help feed friendly bacteria (probiotics) that fight pathogens, which cause digestive and respiratory infections. Eat smaller, more frequent meals.

Don’t ignore GERD. This condition can lead to serious health problems and may mimic early symptoms of angina or heart attack. With so many safe, natural solutions to ease heartburn symptoms, there’s no reason to fear a diagnosis of acid reflux.

8 ways to protect kids’ teeth

brush up on your dental care facts

These strategies can help choppers last a lifetime!

A Good dental health starts in infancy. Parents should wipe a baby’s gums twice a day with a soft, clean washcloth—in the morning after the first feeding and then before bedtime.

B Sippy cups should contain only water except at mealtimes. Never put babies to bed with bottles or sippy cups full of milk or juice. This will keep their teeth coated with sugar for hours.

C Once teething begins, brush your baby’s teeth twice a day with a soft, BPA-free infant toothbrush. It is recommended that you replace toothbrushes every three months.

D Choose toothbrushes made of natural or recycled materials.

E Studies show that children who don’t see a dentist until they are toddlers are more likely to need dental work, so book a visit soon after your child’s first tooth comes in.

F Once your child has two teeth that touch, start flossing for them. The American Dental Association recommends the following technique: Hold floss between thumbs and forefingers. Guide floss between teeth using a gentle, rubbing motion. When floss reaches the gum line, curve it into a C shape against one tooth and gently slide it into the space between the gum and the tooth.

G Supervise children’s brushing and flossing techniques until they are around age 8.

H Consider giving older kids gum or mints sweetened with xylitol; with regular use, it can reduce bacterial growth on teeth by 50 percent. Always use in moderation, as large quantities can cause gastric upset. Xylitol is highly toxic to dogs. ●

SELECTED SOURCES “Antimicrobial activity of toothpastes containing natural extracts . . .” by A. De Rossi et al., Brazilian Dental Journal, 2014 • “Flossing,” American Dental Association, www. MouthHealthy.org • “The effect of xylitol on dental caries and oral flora” by P.A. Nayak et al., Clinical, Cosmetic, and Investigational Dentistry, 11/10/14 • “Meta-analysis on the effectiveness of xylitol in caries prevention” by J. AlHumaid and M. Bamashmous, Journal of International Society of Preventive & Community Dentistry, 4/8/22 • Natural Beauty edited by Rebecca Warren ($25, DK Publishing, 2015)

Natural toothpastes

Daily brushing, flossing, and rinsing are the foundation of good oral health. If you’re interested in natural toothpaste brands, look for the following effective natural ingredients:

✔ Activated charcoal

✔ Baking soda

✔ Calendula

✔ Peroxide

✔ Green tea

✔ Eucalyptol

✔ Myrrh

✔ Peppermint

✔ Vitamin D

✔ Tea tree oil

✔ Xylitol

BY MARY ANN O’DELL, MS, RDN

5 keys to unlock your energy potential

If you seem to feel tired all the time, you are not alone. As a society we are overstressed and underrested. As a result, we are tired! Fatigue can be caused by anything from stress, pollution, insomnia, and poor diet, to hypoglycemia, anemia, or low adrenal or thyroid function. Fortunately, there are a variety of things you can control that can help your energy levels. Here are some keys to fight fatigue and boost energy, naturally:

q Get Enough Quality Sleep. If you don’t sleep well, your energy level will be low. Good sleep refreshes the body and helps you feel more energized. Take time to wind down before bed, turning off all devices and TVs at least 30 minutes to an hour before bed. Make sure the bed and bedroom are comfortable—a cool, dark room supports better sleep. Take magnesium at night, as this mineral can help improve relaxation and rest.

r Exercise to Energize. Exercise is crucial for a life full of energy. Exercise improves your heart function and circulation, helps with weight control, and just helps you feel better. Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. So get outside and move! Go for a walk, run, swim, or whatever you enjoy. Your body will thank you.

s Stay Hydrated. During the hot summer months, dehydration can zap your energy levels, so hydration remains a critical key for fighting fatigue. Be sure to drink enough clean fluids, like purified water or coconut water, to stay hydrated. If you are outside or sweat a lot, consider adding electrolytes. Electrolytes like sodium, magnesium, and potassium help to prevent dehydration, and help maintain pH balance and regulate muscle contraction in the body.

Paragon Plus™ Energy Enhance™

Unique natural energizer.*

Contains guarana and green tea for a quick energy boost.*

Adrenal support nutrients and ginseng support sustained energy.*

Nourish Adrenals. When the body is under chronic stress, the adrenals can get worn out. These little glands are critical to keep the body functioning well under stress and to keep energy levels up. All B vitamins are essential for nerve function, adrenal support, and for energy and metabolism in the body. Pantothenic acid (vitamin B5) provides specific support for adrenal gland function, and vitamin B12 plays an important role in energy production.

u Energize Naturally. Yerba mate, green tea, and guarana are all herbs that can give a quick burst of energy. These herbs work well with adaptogens like eleuthero, holy basil, and rhodiola, which have a balancing effect on the body, helping to boost adrenal function and endurance.

With these positive changes, you can unlock and boost your body’s energy production, helping you to have more energy and endurance. ●

Dr. Mercola

Herbal Adrenal Support

Contains adaptogen herbs holy basil, ashwagandha, shatavari, and schisandra.

These herbs have been used for thousands of years to manage mood and stress, energy, metabolic health, and hormonal support.*

more cheese, please!

dairy delights

Other than wine, there is no food more diverse than cheese. Revered for millennia, cultured dairy was once served as a sacrifice to the gods. Today, it’s still produced according to age-old traditions and recipes but with the help of modern machinery.

A crowd-pleasing favorite

An incredibly rich and flavorful food, cheese is a source of high-quality protein. It offers many essential amino acids, as well as minerals like calcium and magnesium.

With so many varieties available, there’s a cheese for every person and every dish. Some of the more popular categorizations of cheese include the following:

Fresh (Feta, Ricotta, Mozzarella, Mascarpone)

Soft (Brie, Camembert)

Hard (Cheddar, Parmigiano-Reggiano, Manchego)

Blue (Gorgonzola, Stilton, Roquefort).

When you bring cheese home, store it in the vegetable drawer of the refrigerator. Take it out of the fridge one hour before enjoying it. This allows the aroma of the cheese to fully develop.

Create a board

One of the highlights of any buffet spread is the cheese board. To design one, start with the serving platter, otherwise known as the board. Look for slabs of wood, marble, slate, or granite. Or try a shallow wicker tray (lined with a linen cloth) to create a rustic look.

As for the cheese, one large piece on the board can be better than three or four smaller chunks. Smaller pieces can dry out quickly. When shopping for cheese, look for interesting shapes, colors, and flavors. Seek out goat’s and sheep’s milk varieties in addition to cow’s milk cheeses. Garnishes should complement the cheese. Consider bread and butter, fruit (dried and fresh), vegetables (raw, grilled, or pickled), jams, chutneys, nuts (toasted or raw), and chocolate. Place these on the board or alongside it.

Buy two to three ounces of each variety of cheese per person. Offer an array of small knives, tongs, spoons, and forks to serve the cheese and other items. ●

That Summer In the Mountains Plate

From That Cheese Plate Wants to Party by Marissa Mullen ($30, The Dial Press, 2023)

Use the Cheese by Numbers Guide to craft your cheese plate. This method takes the stress and guesswork out of designing a beautiful plate.

PLATE

Rectangular wooden board (9½×13½ inches)

q CHEESE

Toma Provence*

Whipped goat cheese with honey

r PRODUCE

Grapes

Blackberries

Blueberries

Dried apricots

Dried clementines

s CRUNCH

15 min prep time serves 6

Trail mix with chocolate

Fruit and nut crackers

Walnuts

t DIP

Raspberry jam

u GARNISH

Fresh rosemary

Edible violas

*Toma Provence is a cow’s milk table cheese. If you can’t find it, look for Havarti or a young Gouda.

Kitchen Note: An herbes de Provence–infused Toma cheese captures the herbaceous scents of the outdoors, while whipped goat cheese with honey infuses the plate with a little sweetness.

Per serving: 611 Calories, 29 g Protein, 92 mg Cholesterol, 45 g Carbohydrates, 30 g Total sugars (12 g Added sugars), 4 g Fiber, 37 g Total fat (20 g sat), 790 mg Sodium, ★★★★★ Phosphorus, ★★★★ Vitamin B12, Calcium, ★★★ Vitamin A, B2 (riboflavin), Zinc, ★★ Vitamin B6, C, ★ Vitamin B1 (thiamine), B3 (niacin), Folate, Iron, Magnesium, Potassium

SELECTED SOURCES Gourmet’s Guide Cheese by Brigitte Engelmann and Peter Holler ($29.99, H.F. Ullmann, 2008) • That Cheese Plate Wants to Party by Marissa Mullen ($30, Dial Press, 2023) • World Cheese Book, editor-in-chief Juliet Harbutt ($25, DK Publishing, 2015)

© MARISSA MULLEN

herbal insect protection

keep biting bugs at bay without chemicals

If you live in a part of the country where ticks abound, you likely already know how important it is to protect yourself from them and from Lyme disease and the other serious illnesses they carry. But those in places where ticks are not plentiful can no longer feel quite so secure.

Researchers at the Cary Institute of Ecosystems Studies predict that our warming climate will awaken ticks earlier in the year and send them into areas where they haven’t lived before, including colder parts of the country and higher elevations. This makes protection critical for a longer part of the year than was previously necessary.

Build a barrier

When you’re heading out into grassy or woodsy areas that ticks call home, wear light-colored, long-sleeved shirts and long pants. Complete your outfit with closedtoe shoes and socks high enough to tuck your pants into. And be sure to dress your children the same way.

Herbal helpers

Several herbal essential oils offer potential as viable alternatives to the chemical DEET for protection from biting insects such as mosquitoes and ticks. Look for a

repellent that includes combinations of these essential oils: rose geranium, coriander, peppermint, eucalyptus, cedarwood, and citronella.

Researchers have found that essential oils of citronella, clove, geranium, and sweet basil possess “repelling activities of the same magnitude as the repellent DEET” against ticks. If you want to make your own, mix the essential oils into a base of apple cider vinegar and vegetable oil.

Don’t forget to check yourself!

When you get home, do a tick check, even if you’ve used a repellent or spent time only in your backyard. Pay attention to the places ticks gravitate to: the scalp, armpits, groin area, and behind the ears and knees. Showering after spending time outdoors has also been shown to reduce the risk of Lyme disease because unattached ticks are washed off. ●

Safety Tips

When using any insect repellent on children, follow the instructions on the product’s label. Parents should spray the repellent on their own hands, then apply to a child’s face. Use mosquito netting rather than repellent for babies under two months old.

SELECTED SOURCES “Climate change and tick-borne disease risk,” Cary Institute of Ecosystem Studies, www.CaryInstitute.org • The Essential Herbal for Natural Health by Holly Bellebuono ($19.95, Shambala Publications, 2012) • Rosemary Gladstar’s Medicinal Herbs by Rosemary Gladstar ($14.95, Storey Publishing, 2012) • “Stop ticks to avoid Lyme and other tickborne diseases,” Centers for Disease Control and Prevention, www.CDC.gov, 4/4/22

Take the sting out of bug bites

Even with effective prevention measures in place, bug bites still happen. Here are some helpful strategies to help you get relief from bites and stings.

• Remove the insect stinger if present. Wash the area surrounding bites with soap and water. Apply an ice pack wrapped in cloth or a cold compress for several minutes to reduce pain and swelling.

• Treat bug bites with neem oil, tea tree oil, or a paste made from witch hazel and baking soda.

• You can also apply apple cider vinegar to a cotton ball and press on bites to soothe itch. If you’re bitten all over, add a few cupfuls of apple cider vinegar to a warm bath and soak the itch away.

• Some supplements and herbs may also be helpful in soothing bites and stings. Consider omega 3s, quercetin, vitamin C, aloe vera, basil, calendula, chamomile, lavender, peppermint, and raw honey.

SELECTED SOURCES “Insect bites and stings: First aid,” www.MayoClinic.com, 3/18/22 • “Bug bites and stings,” www.KidsHealth.org, 7/21

Tea Tree Oil

Neem Oil

Apple Cider

Vinegar

Dr. Barton’s Dizzy Stop Control

For everyday vertigo relief, nausea, and motion sickness.*

Natural herbal complex with ginger and grape seed extract. Non-drowsy formula.*

Solaray Mycrobiome Probiotics

Solaray Mycrobiome products includes unique formulas— gender-specific, age-specific and others—to give your gut the specialized support it needs. Each formula is made with a precise blend of active probiotics to support digestive and immune health, as well as provide other support for specific needs.*

Kyolic

Cardiovascular Health

Vegan Formula 300

Supports overall heart health.*

Aged garlic extract with no additives.

A clean, simple vegan format of aged garlic extract for everyday use.

Buried Treasure Active 55

Daily liquid multivitamin. Supplies essential vitamins, 70+ minerals, and antioxidants for adults over 55.*

Easy to swallow, easy to absorb.

Paragon Plus TM

Opti-ExtractTM Turmeric

Powerful herbal antioxidant.*

Supports healthy liver function and balances inflammation.*

Herbal extract, standardized for 95% curcuminoids.

Solaray Mycrobiome

Probiotics are delivered via a specialized capsule called Enteric Shield. Our fortified capsules are designed to help the probiotics survive the journey to the alkaline environment of the intestines where they can begin benefitting your body.

Zatik

Odor Defense

Roll-on Deodorant

Naturally neutralizes and fights bacteria that cause skin’s odor. Aluminum free, long-lasting protection.

Made with a blend of beneficial, organic herbal extracts, clays, salts, and oils.

Organic Inulin Powder

Source of prebiotic fiber known to stimulate and nourish vital gut flora.* Supports normal digestion and bowel movements.*

Can help support feelings of fullness, satiety.*

KOS

Akin's Whole Food Men's Multi Formulated to support men's health.*

Food-based multi grown in nonGMO whole food complex. With added male support herbs including saw palmetto, pumpkin seed, and lycopene.*

*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.