Features

Supplements for Brain Support

By Victoria Dolby Toews, MPH

Aside from oft-touted (and sound) advice to eat a well-rounded diet and exercise to keep your brain sharp at every age, Mark Menolascino, MD, medical director of the Meno Clinic in Jackson Hole, WY, encourages his patients to consider “targeted supplementation with high-quality nutritional supplements.”

Dr. Menolascino has seen the benefit to his patients, especially his older patients—even those with compromised memory—who are sensitive to fillers and binders.

Four Supplements for Brain Support

When it comes to dietary supplements that boost brain power, there are a handful that rise to the top, based on research and/or a long history of use in this regard. Let’s take a look at these brainy superstars:

Omega 3s for Brain Health

“My favorite for brain health is the fish oil-derived supplement called omega 3,” shares Dr. Menolascino, author of HEART Solution for Women: A Proven Program to Prevent and Reverse Heart Disease.

Getting good fats in the diet from fish may not be enough. Given the heavy metals and other toxins in fish, it can make sense to supplement with a high-quality omega-3 dietary supplement, suggests Dr. Menolascino. 

The benefits of omega 3s mostly trace back to how this essential fat interacts in the inflammatory process. Many of the biggest health challenges—heart disease, autoimmune conditions, cancer, and Alzheimer’s disease—originate with uncontrolled inflammation in the body. Omega 3s dampen this inflammation, so including this in your diet or as a supplement supports a healthier body and brain.

The Global Organization for EPA+DHA recommends that adults consume 500 milligrams (mg) daily of EPA and DHA omega 3s, which is in line with many international guidelines.

Support Cognitive Function with Pycnogenol

Pycnogenol is an antioxidant from French maritime pine bark. “Numerous studies have shown that supplementation with Pycnogenol can help support cognitive function for those experiencing mild cognitive impairment, ADHD, age-related cognitive concerns, and more,” says Fred Pescatore, MD, CCN, a doctor and author in New York City.

Pycnogenol works at the cell level, supporting healthy blood circulation to the brain. Its antioxidant properties help protect cells from damage throughout the body. “One study found that baby boomers (age 55+) who supplemented with Pycnogenol had improved memory, focus, attention, and decision-making abilities.

Another clinical trial found that supplementing with Pycnogenol helped improve cognition in college students with test anxiety, while those students also benefited from improved mental performance and focus,” notes Dr. Pescatore. He recommends 50-100 mg of Pycnogenol daily to his patients to support cognitive health.

Nurture Your Brain with Coenzyme Q10

A nutrient called coenzyme Q10 is naturally concentrated in the mitochondria of cells—the powerhouses of energy production—where it helps convert food into energy.

Think of it like coal for a furnace, says Dr. Menolascino. But more to the point: “Coenzyme Q10 may be the most important nutrient for brain health, and it is well known that heart medications called statins will deplete the body of coenzyme Q10 and may be the link between statins causing dementia and depression.” A commonly recommended daily dose is 200 mg per day.

Boost Brain Neurons with Magnesium

There are many varieties of magnesium and the best one for the brain is called magnesium threonate or magnesium glycinate, says Dr. Menolascino. This form of magnesium is thought to be particularly supportive of brain neurons. 

“Think of magnesium as the ‘chill’ mineral, as it calms the nerves and may help with migraines, anxiety, and improve sleep,” he explains. He cautions his patients to avoid the form called magnesium oxide, which is a cheap version notorious for causing diarrhea. Magnesium is generally safe in a wide range of dosages, but 350 mg is a prudent starting point.

 Personal communication: Fred Pescatore, Mark Menolascino, 2019

Contributor

Victoria Dolby Toews, MPH

Victoria Dolby Toews, MPH, is an evidence-based, integrative medicine journalist with more than 20 years of research and writing expertise, She received her Master of Public Health from OHSU-PSU School of Public Health.

She is the author or co-author of numerous books, including Life After Baby (2012), The Green Tea Book, 2nd edition (Penguin, 2008). User’s Guide to Healthy Digestion (Basic Health Publications, 2004), The Soy Sensation (McGraw-Hill, 2002), User’s Guide to Glucosamine and Chondroitin (Basic Health Publications, 2002), The Common Cold Cure (Avery, 1999), and The Green Tea Book (Avery, 1998).

Her work was recognized for excellence as a 2001 finalist for the Maggie Awards (Western Publications Association award honoring editorial excellence in magazines west of the Mississippi River).

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Honey-Based Remedies

By Dawn Combs
A woman in a white apron pouring honey into jars of herbs.
Image courtesy of Storey Publishing

There are several different types of preparations that combine honey and herbs in a synergistic way. Some herbs are better in certain preparations in order to optimally deliver their therapeutic properties.

Herbal Preparations with Honey

  • Honey Electuaries

    Electuaries are mixtures of raw honey with anything intended to promote healthy balance or benefit in the body. In modern times, this process has been used in veterinary medicine, particularly with horses, but it has a long history with humans as well.

    The electuary is mixed using raw honey and dried or fresh plant material as a base to which many other healing aids may be added. Electuaries are eaten by the teaspoonful and are intended to be delicious, making often bitter or unpalatable herbs more agreeable to use in daily life.

  • Honey Infusions

    Infusions are created by adding fresh herbs or spices to raw honey and allowing them to steep. There is no heat added in the process. Instead, infusions are stirred regularly and may be kept in sunlight for at least two weeks and up to six weeks to allow the flavor and the benefit of the plant to be transferred into the honey. At the end of this period, the herbs or spices are strained out. The enhanced honey is then left to be eaten on its own or added into recipes.

  • Honey Tinctures

    Tincturing is a similar process to infusion but with the addition of alcohol or vinegar to the honey, herbs, and spices. No heat is applied. The mixture sits and is blended by frequent stirring over the course of four to six weeks. When time is up, the tincture is strained, the herbs are composted, and the resulting liquid is used in 30- to 60-drop amounts (dosage varies by herb).

  • Honey Pian

    Pian is a Chinese word for “slices,” which is how pills were originally made. To make these pills, powdered herbs or spices are combined with raw honey to form a dough. The dough is sliced into small bits and rolled to the size and shape of a pea. They are eaten fresh or dried.

  • Honey Fermentation

    Fermenting is the process of allowing the natural yeasts in honey to eat away at the sugar content and produce various levels of alcohol and probiotics. Fermented honeys can be amplified by adding healthful herbs, spices, or symbiotic organisms such as Jun. The resulting beverage or food is eaten and enjoyed to improve digestive health.

  • Honey Oxymel

    An oxymel is a blend of honey and vinegar, enhanced with an herb or herbs for the purpose of healing the body. The blend has been used throughout history as a vehicle for delivering herbs that some find unpleasant on their own. They can be enjoyed by the glass or blended into other recipes.

    Making Oxymels

    The word oxymel comes from the Latin oxymeli meaning “acid and honey.” Apple cider vinegar is a well-known ingredient for making an oxymel, but there is room for experimentation, like using kombucha.

    Today, oxymels are popular drinks for health, like the common apple cider vinegar–honey-cayenne-lemon mixture, and even as cocktails with a sweet-and-sour punch and often a savory herbal flavor infused throughout.

    The Fast Way to Make an Oxymel
    1. Start with 1⁄2 cup to a half-pint jar of your favorite herbal-infused honey. Add  to 1⁄2 cup apple cider vinegar. Stir.
    2. Enjoy your oxymel with a bit of sparkling water or store it to enjoy by the spoonful. To make a refreshing drink, add 1⁄4 cup oxymel to 1⁄4  cup sparkling water or adjust to your taste. If you are storing this oxymel, be sure to use a plastic lid for your canning jar. Vinegar will corrode a metal lid.

Excerpted from Sweet Recipes, by Dawn Combs, © by Joe St. Pierre, used with permission from Storey Publishing. 

Contributor

Dawn Combs

Dawn Combs is a homestead herbalist with over 20 years' experience, and the author of Conceiving Healthy Babies and Sweet Remedies: Healing Herbal Honeys.

As well as training others in herbal home healthcare, she treats her family's common illnesses and minor injuries with natural therapies, herbal remedies, and appropriate foods.

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DIY Toners: Make Your Own Beauty Products!

By Cinead McTernan
Three glass vial bottles of fresh natural plant based skin care facial toners.

Homemade floral toners are gentle cleansers for the skin that will clean and shrink pores and can also help redress natural pH levels for certain skin types.

How to Use Skin Toner

Toner should be applied to the skin—using cotton wool or by spritzing directly onto skin—after you’ve washed your face and before moisturizing.

DIY Toner Recipes

Floral Water Toner

To make this gentle skin freshener that’s good for oily skin:

  1. Put 5 tablespoons rose petals, 4 tablespoons sage leaves, 3 tablespoons raspberry leaves, and 2 tablespoons rosemary leaves into a jar without a metal lid and add 200ml (7 fl oz) hot apple cider vinegar.
  2. Seal the jar and let steep for 2 weeks, shaking daily.
  3. Strain into a bowl and add 150 ml (5 fl oz) rosewater (see below), then transfer to a separate jar without a metal lid. Store in a dark, cool place or the fridge for up to 7 days.

Cucumber & Green Tea Toner

  1. Combine equal quantities of cucumber juice and green tea (which you can make from the leaves of the tea camellia) with 1 tablespoon of vodka. Store in the fridge for up to 3 days.

Simple Rosewater

The simplest way to make rosewater is to:

  1. Put the petals from 3 or 4 homegrown roses (or roses from a reputable and organic source) in a small saucepan, add 300 ml (10 fl oz) distilled water, and bring to a boil.
  2. Immediately reduce the heat and simmer for 30 minutes or until the petals have lost their color.
  3. Strain the mixture and store the rosewater in a sealed jar. Store in a cool place or the fridge for up to 7 days. If the water becomes cloudy or the aroma changes, throw it away and make a fresh batch.

Excerpted with permission from Grow Your Own Botanicals by Cinead McTernan ($24.99, Kyle Books, 2019)

Contributor

Cinead McTernan

Cinead McTernan writes for newspapers and magazines, including The Telegraph and The Mail. She edited The Edible Garden and The Simple Things magazine garden section. Cinead works as a horticultural researcher for BBC 1's "Chelsea Flower Show" and was previously the assistant producer for BBC 1's "Garden Rescue" and researcher on BBC 2's "Gardeners' World." She is the author of Grow Your Own Botanicals, Kitchen Garden Experts, and One-Pot Gourmet Gardener.

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The Perfect Thanksgiving Turkey

By Lisa Fabian

As strange as it seems now, it’s thought that venison, ducks, and geese were served at the first Thanksgiving. These days, though, turkey is the meat of choice.

How can you make sure your bird is moist, delicious, and worry-free? Follow these tips.

Cooking The Perfect Bird

  • Plan Your Pounds

    You’ll need about one pound of turkey per guest. Add up how many pounds you need for your guest list—and then tack on an extra few pounds if you love leftovers!

  • Contain Leaks

    If you buy a fresh (not frozen) bird, store it in the fridge on a tray that can collect any leaking juices.

  • Thaw Safely

    If you buy a frozen turkey, keep it in its original packaging and thaw it in the fridge. It usually takes 24 hours for every 4 to 5 pounds of bird. You can also thaw the turkey in its wrapper submerged in cold water in a clean sink, advises the Mayo Clinic. For this method, plan for a half-hour per pound, and change the water every 30 minutes.

  • Get The Right Temperature

    It takes about four-and-a-half hours to roast a 20-pound turkey at 325°. Use a food thermometer to check for a minimum internal temperature of 165°.

  • Butter The Skin

    Brush the turkey skin with melted butter or oil before roasting. This adds flavor and helps with browning.

  • Baste With Care

    If you decide to baste, do so only up until the last hour of roast time, otherwise crisp skin can turn soft.

“Let's Talk Turkey—A Consumer Guide to Safely Roasting a Turkey,” USDA Food Safety and Inspection Service, www.fsis.usda.gov

“Turkey Roasting Instructions . . .” https://whatscookingamerica.net

Label Lingo

When shopping for a Thanksgiving turkey, you may come across some labels on the bird’s packaging. Read up on the terms and what they mean.

Contributor

Lisa Fabian

Contributing Editor

Lisa Fabian is an award-winning freelance writer with more than 25 years of experience in the publishing industry. She's enjoyed covering topics as diverse as arts and crafts, boating, food, and health and wellness.

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A Thanksgiving Ritual… Little Things You Did that Really Mattered to Me!

By Susan Ford Collins
Thanksgiving Family

In our family, Thanksgiving is about much more than just food! Oh yes, every year I make homemade cranberry sauce, a huge rice-stuffing filled turkey roasted with onions, mushrooms and carrots till golden brown, along with neatly trimmed broccoli “trees” for the kids, and a mouth-watering array of regular as well as gluten-free pumpkin pies. But most delicious of all (tucked inconspicuously among the silverware and napkins on our long cloth-covered table) we have something more. A ritual!

Thanksgiving Family Traditions

Little 3” x 3” slips of colorful paper are set under the napkins beside each person’s plate… along with small stubby pens… so that when the meal is over and we’re still too full for dessert, we can write each other messages about “something you did or you were this year that really mattered to me… a phone call at just the right time, a welcome word of praise, a hug or smile that was desperately needed; the kind of mother or friend you were; the example you set that made the way easier for someone else in the family. Something you probably don’t even remember, but I do. And I want to thank you for doing it or being it.” Then we share our notes with everyone else at the table.

Sharing What You are Thankful for

On Thanksgivings when we have lots of guests, instead of writing our messages, we go around the table sharing them out loud, generating smiles, hearty chuckles and even grateful tears. Spoken words are wonderful, but words written have an advantage… They last! In the months that follow, we’ve all noticed these saved “things that really mattered to me” slips of paper posted on refrigerator doors, pinned on bulletin boards or neatly creased and folded in bowls of seashells, sea glass and other memorabilia. These tiny notes serve as powerful reminders too. On particularly challenging days, it’s wonderful to reread what was said about us and, even more heartwarming, to recall what was said about our kids. To know about the kind deeds they’ve done for others that we would never otherwise hear about, or be able to enjoy.

And, now that these notes have become a family ritual, we’re on the lookout all year for experiences we can write on next year’s colorful Thanksgiving notes! But we frequently deliver them long before knowing there’ll be lots more by then!

Success Filing as a Family

Here’s something I learned by shadowing Highly Successful People (HSPS) for 20 years and working with them for 20 more. HSPs make time each day to “file” their successes… all the ordinary and extraordinary things they did and realized that day, like… I ate a good breakfast, went for a run, quizzed my kids on their spelling words, replied to all my emails, returned a call I missed yesterday… that could be a hug opportunity.

The Importance of Acknowledging Success

Why is this important to HSPs? Here’s what they told me. If they wait for other people to acknowledge them and agree with them they could be waiting a long time! So to constantly build and rebuild their Self-Confidence, instead of relying on Other-Confidence, they write their successes in a journal, a computer file or cell phone or just underline them in their mind while repeating one of these mantras…

  • When my Success File I feel Success-Full. When it is low, I feel low too. (And tend to lie around and procrastinate instead of getting going on my priorities.) Or…
  • Success in my past gives me confidence in my future... the confidence I need to enjoy goals and dreams!

Whether we realize it or not, families have Success Files too. How full is your family’s? Hopefully this Thanksgiving Ritual will help you top it off!

The Technology of Success book series:

The Joy of Success: 10 Essential Skills for Getting the Success You Want, [New edition, Greenleaf Book Group Press, October 20, 2015]

Success Has Gears: Using the Right Gear at the Right Time in Business & Life, [2014]

Our Children Are Watching: 10 Skills for Leading the Next Generation to Success, [2014]

Contributor

Susan Ford Collins

Susan Ford Collins is a sought-after speaker, trainer, and the founder of The Technology of Success. She began her career as a young researcher at the National Institutes of Health with a radical idea: to focus her research on healthy, highly successful people (HSPs) rather than dysfunctional ones. With more than two decades studying HSPs and two additional decades working with them, she now shares what she has learned about leadership and management. Susan and her husband live happily in their tropical Miami home, surrounded by lush gardens, koi ponds and an indoor/outdoor aviary filled with exotic finches.

Find her on Facebook, LinkedIn, and Twitter.

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Nature's Healer, Aged Garlic Extract

Fight high blood pressure, germs, cancer, inflammation, and more.

By The Taste for Life Staff

Garlic, also known as the “stinking rose,” has a long-held reputation for its healing capacity, much of which is supported by science. This heart-healthy herb is known for being a fighter of high blood pressure, germs, cancer, inflammation, and more.

From warding off everything from vampires to the plague, garlic appears to fend off anything that might threaten ill on the body. But its stench can be a hurdle. The skin and breath exude garlic’s metallic odor. Another challenge: Many of garlic’s key sulfurous constituents, such as allicin, are highly unstable and difficult to reliably capture and deliver in supplement form. Enter aged garlic.

The product is made by slicing and storing organic garlic cloves in a liquid alcohol solution, then extracting and aging for up to 20 months. The aging process results in a truly odorless product. Even though allicin is not present, different compounds (including water-based sulfur compounds as well as nonsulfur constituents including allixin and saponins) offer health benefits.

Approximately 900 peer-reviewed scientific studies about aged garlic extract (AGE) have been published.

AGE Garlic for Immune Health

Garlic—including AGE—offers anti-microbial and immune-stimulating activities that can help fight a range of infections as well as cancer. Healthy adults who took AGE daily for three months had less severe cold and flu symptoms, missed less school/work, and functioned better than people who took placebos. AGE also shows potential anticancer activity, particularly for gastric and colorectal tumors and cancers.

Support Heart Health with AGE Garlic

Garlic has a modest blood pressure and cholesterol-lowering effect (albeit with mixed study results) for some people, as well as an overall cardiovascular tonic action—reducing inflammation in the blood-vessel lining. In a small, 12-week, double-blind trial of people with uncontrolled hypertension, 1.2 grams daily of aged garlic extract reduced mean blood pressure by 5 points on average. Some people responded better than others, with “responders” (29 of the 50 participants in the garlic group) ranging closer to an 11.5 drop in systolic and 6.3 drop in diastolic blood pressure compared to placebo.

AGE Garlic Versus Inflammation

Fifty-one healthy, yet obese, adults took part in a double-blind, placebo-controlled, randomized trial. One group took 3.6 grams of AGE powder daily in divided doses and the other group took a placebo. At the end of the six-week study, two markers of inflammation were significantly lower in those taking AGE.

“Although the mechanism by which aged garlic employs its effect on obesity-induced inflammation is still not clear, the changes in inflammatory mediators that we found show that the consumption of AGE can produce an anti-inflammatory effect in adults with obesity,” said Susan Percival, one of the study’s authors.

Blood Sugar and AGE Garlic

Garlic has various benefits for blood sugar and metabolic health. In one study of people with metabolic syndrome, AGE increased levels of adiponectin, a hormone involved in regulating blood sugar.

“Aged garlic extract has potential suppressive effect on colorectal adenomas in humans” by S. Tanaka et al.; “Aged garlic extract modifies human immunity” by S.S. Percival, 2/16; “Garlic and heart disease” by R. Varshney and M.J. Budoff, 2/16, Journal of Nutrition 

“Aged garlic extract improves adiponectin levels in subjects with metabolic syndrome: A double-blind, placebo-controlled, randomized, crossover study” by D. Gomez-Arbelaez et al., Mediators of Inflammation

“Aged garlic extract supplementation modifies inflammation and immunity of adults with obesity: A randomized, double-blind, placebo-controlled clinical trial” by C. Xu et al., Elsevier, 6/27/17

“Aged garlic extract supplemented with B vitamins, folic acid and L-arginine retards the progression of subclinical atherosclerosis: A randomized clinical trial” by M.J. Budoff et al., Preventive Medicine

“Beneficial effects of aged garlic extract and coenzyme Q10 on vascular elasticity and endothelial function...” by V.N. Larijani et al., Nutrition

“Chemical and biological properties of S-1-Propenyl-l-cysteine in aged garlic extract” by Y. Kodera et al., Molecules, 3/31/17

“The effect of aged garlic extract on blood pressure and other cardiovascular risk factors in uncontrolled hypertensives . . .” by K. Ried et al., Integrated Blood Pressure Control, 1/27/16

Contributor

The Taste for Life Staff

The Taste for Life staff come from a wide variety of backgrounds and specialties. We believe learning is a life-long process, and love to share the knowledge we gain.

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Five Keys to Manage Stress and Anxiety

By Jane Eklund
a man calmly watching the sun set over the water

For many of us with busy or complicated lives, stress is unavoidable. But over the long term, stress can lead to health problems. Chronic stress suppresses the body’s immune, digestive, sleep, and reproductive systems, which can lead to irregular functioning. Stress also makes it hard to focus and can affect our moods and our relationships.

Happily, there are many ways to keep stress at bay.

Five Approaches for Stress and Anxiety

Try this five-pronged approach: manage, nourish, exercise, relax, and sleep.

  • Manage

    Being in control of an anxiety-producing situation can help lower stress. Those of us who have a lot on our plates at work or at home can organize our time, our schedules, and our family members/coworkers in advance. Prioritizing tasks, checking them off a to-do list as we finish them, and asking for help as needed can make everything more manageable.

    We need to keep in mind, too, that we don’t have to take on everything that’s asked of us. It’s okay to just say “no” when we’re already juggling a lot of things.

    Planning ahead for a stressful event, like a hard conversation with a boss or a spouse, can remove some of the anxiety. Where will the conversation take place? How will we approach it? Which directions could it go, and how will we respond? How can we end it early if we need time to think things through? Thinking of these things in advance will make us more prepared and less stressed.

  • Nourish

    While it’s tempting (and human!) to grab fast food or reach for fatty or sugary comfort food, it’s important to eat well to combat the negative effects of stress on the body. Some tips for eating to beat stress:

    • Don’t Skip Meals

      Eating regularly keeps blood glucose levels steady, which keeps brains functioning at their best.

    • Include Healthy Fats

      Deficiencies of omega 3s—those fats found in fish oil, flaxseeds, and walnuts—can lead to anxiety and depression.

    • Up the Fruit and Veggie Intake.

      The vitamins and minerals found in fruits and vegetables, especially leafy greens, can offset harmful molecules the body produces when under stress.

    • Increase Fiber

      Add to the fiber intake from vegetables by eating oats, beans, nuts, and other fiber-rich foods—they can help lower perceived stress.

    • Eat Healthy Snacks

      Have healthy snacks at the ready. Keep high protein and high fiber foods handy. Try almonds, carrots with hummus, or yogurt with fresh fruit.

    • Consider Supplements

      Certain supplements may promote relaxation. These include lemon balm, ashwagandha, valerian, and kava kava. Green tea supplements may increase serotonin levels. Some people have found CBD supplements to be useful for anxiety.

  • Exercise

    Get moving. It’s one of the best things we can do to reduce stress. Aerobic exercise releases endorphins, the brain’s feel-good chemicals. Exercise also reduces stress hormones like cortisol.

    Schedule regular exercise—30 minutes a day is good for a mood boost. For really stressful moments, take a quick walk around the block or up and down the staircase, or do head and shoulder stretches.

    Physical fitness and mental well-being have been linked in research studies, as exercise has been shown to help prevent anxiety, cause positive chemical changes in the brain, and improve self-esteem, self control, and the ability to take on new challenges.

  • Relax

    Promote inner calm by practicing relaxation. The Harvard Health blog suggests these techniques:

    • Breath Focus

      Take long, deep, slow breaths while letting go of distracting thoughts and sensations.

    • Body Scan

      Breathe deeply for a few moments, then focus on one section of the body at a time, mentally releasing tension there.

    • Guided Imagery

      Picture soothing places or experiences to help you relax. Look for online apps and recordings to help.

    • Mindfulness Meditation

      Focus on breathing, paying attention to the present moment, and letting go of concerns.

      Yoga, t'ai chi, and qigong. These ancient practices mix breathing with postures and flowing movements, enhancing balance and calming the mind.

    • Repetitive Prayer

      Silently repeat a short prayer or phrase from a prayer while practicing breath focus.

  • Sleep

    In times of stress, it’s critical to get a good night’s sleep every night. Some of the techniques mentioned above will help with that—including exercise, relaxation, and supplements like valerian. You can also try aromatherapy (calming scents include lavender, geranium, rose, sandalwood, and bergamot) and reducing caffeine.

    Other tips for enhancing sleep:

    • Avoid long daytime naps.
    • Don’t exercise within a few hours of bedtime.
    • Go to bed and wake up at the same time every day.
    • Talk to a friend or family member about your troubles.
    • Keep your bedroom dark and quiet.

To Recap

Stress and anxiety are regular parts of everyday life, but if they go on too long they can wreak havoc with our mental and physical health. Incorporating regular stress-busting techniques into our routines can keep the damage caused by stress at bay.

“5 things you should know about stress,” National Institute of Mental Health, www.nimh.nih.gov

“10 ways to relieve stress & more,” Cleveland Clinic, https://my.clevelandclinic.org

“Get active for mental wellbeing,” National Health Service UK, www.nhs.uk

“Manage stress,” US Department of Health and Human Services, https://healthfinder.gov, 8/20/19

“Nutrition and stress,” https://campushealth.unc.edu

“Relaxation techniques to reduce stress” by Jeannette Moninger, www.WebMD.com

“Six relaxation techniques to reduce stress,” Harvard Health Publishing, www.health.harvard.edu

Contributor

Jane Eklund

Jane has a rich, diverse background in both literary and journalistic writing, including book reviews, poetry, and history.

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Gluten-Free Baking Tips & Tricks in the Kitchen

By Bob Mucci

If you’re new to gluten-free baking, you’ve probably discovered it’s a completely different science than traditional baking.

The standard rules no longer apply, but: with a little know-how, you can make treats to be proud of.

Let go of expectations. Patience and practice are part of learning anything new, including gluten-free baking.

So, get your gluten-free kitchen ready and get baking!

Following Gluten-Free Recipes

Follow recipe instructions carefully. All baking—including gluten free—is a science, and tinkering with a recipe is likely to "yield undesired results."

  • Timing is Everything

    Using a timer is crucial when baking gluten free. Don’t rely on visual cues to know when something’s done.

    Even when they’re cooked through, gluten-free goods can appear underdone, slightly wet inside, and soft to the touch.

    As these items cool, these issues are often eliminated as the starches set and become firm.

  • The Right Pan for The Job

    Use the size and style of pan the recipe recommends.

    Place the pan in the center of a preheated oven for the most even baking.

  • Check The Temperature

    Correct oven temperature is crucial in gluten-free baking. Make sure your oven is accurate by testing it with an oven thermometer.

Working with Gluten-Free Batters

With a gluten-free batter, there are old rules to forget, and new ones to learn.

  • Don't Be Afraid of Over-Mixing

    With traditional baking, you are often advised never to over-mix a batter. The opposite is true with gluten-free baking.

    Over-mixing a gluten-free batter gives it more structure, so the baked good has a better chew and rise.

  • Let The Batter Rest

    Allow gluten-free batter to have some rest time. Let it sit for 30 minutes, covered, before baking.

    This allows the flours and starches time to soften and absorb liquid. It also helps batters thicken and become less sticky.

  • Loosen With an Egg

    If a gluten-free batter is too dense, add an extra egg before baking. The end product will be lighter and fluffier.

  • Trust The Recipe

    Don’t be alarmed if a batter appears too thin or thick. A mistake many home bakers make is to change the amount of ingredients if something looks off. Resist the temptation and trust the recipe.

Gluten-Free Grains, Flours & Starches

There's a wide variety of gluten-free baking ingredients out there, and you can't treat any of them the same as wheat flour.

  • Store Cooled or Frozen

    Gluten-free grains and starches have a shelf life. Store them in the fridge or freezer to maintain freshness.

  • Use in Combination

    Be prepared to use a combination of flours and starches when baking gluten free. While this is more tedious than using one general all-purpose flour, the end product will be better.

  • Differences in Flavor

    Some gluten-free flours and starches can have strong and unique tastes. Mask off-putting flavors by adding extra vanilla extract or ground spices. Cinnamon works well as it has a natural sweetness.

  • Be Careful Measuring

    Gluten-free flours and starches tend to be finer than wheat flour, so they don’t measure as evenly and consistently in the measuring cup.

    If you have a kitchen scale, use that to weigh your GF powder ingredients. If that's not an option:

    1. Carefully spoon gluten-free flours and starches into the cup.
    2. Occasionally shake the measuring cup so the flour settles. Don’t pack the flour in or tap the cup.
    3. Scrape away excess flour with a flat edge, such as the back of a butter knife.

“Gluten-free baking tips & tricks,” Beyond Celiac

“A guide to gluten-free baking” by Shauna James Ahern, Gluten Free Girl

“5 Tips for Making Better Gluten-Free Baked Goods,” America's Test Kitchen

Ready to Try it Out?

Now it is time to put these tips and tricks to the test! Try out this great recipe and see if you make the grade.

Contributor

Bob Mucci

VP Group Brand Promotions

In the 1990s, Bob switched advertising jobs to join a magazine in the health and supplements industry. He says it was the best move he ever made. He feels fortunate to be working for the best publications in the category, and enjoys the challenge and education that the job offers every day.

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Full-Spectrum Hemp Oil

By Cheryl Myers
Hand closeup of farmer with hemp seedling outdoors.
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Cheryl Myers with any questions about this content.

I grew up in the Summer of Love. Tie-dyed shirts, headbands, love beads, Woodstock, peace signs and, if you are going to San Francisco, be sure to wear some flowers in your hair. Many of you will not know what I am talking about, but suffice it was an interesting time to be alive.

There was also an explosion of marijuana use. Its use was linked to the hippies and dreamers and musicians. It was cool.

There was also an explosion of prosecutions in the 1960s of people using marijuana, and it was deemed a dangerous addictive drug and was a controlled substance, illegal to use in any form for any reason. The demon weed. Would that saner thinkers had prevailed, because perhaps then this wonderfully medicinal plant, Cannabis sativa, might not have languished for decades, neglected by researchers and practitioners alike.

Marijuana & Hemp, From Misfit to Medicine

Medical marijuana is now accepted in many states, but it requires a prescription. However, the cannabis product I’d like to discuss is hemp, sometimes called industrial or commercial hemp. Yes, it too is Cannabis sativa, but it is very different from marijuana. Historically, marijuana has been bred for higher levels of a compound called THC, which is responsible for getting high... and maybe craving brownies, too.

Hemp, on the other hand, has been valued for thousands of years for the fibrous stalk, which can be used for fabric and building materials, and so much more. Thomas Jefferson grew hemp on his plantation. Henry Ford used hemp in the construction of the first car bodies. Hemp has been bred for taller and thicker stalks, not for THC. Therefore, the federal government does not consider hemp to be a controlled substance or drug, just as long as the THC is less than 0.3% of the product.

CBD vs. Full-Spectrum Hemp Oil

Cannabis sativa is the richest source of compounds called phytocannabinoids. These compounds work in the body by connecting to and modulating the activity of cannabinoid receptors. THC is certainly one such compound, but there are over 100 more members of this powerful family.

The other famous phytocannabinoid is CBD, and if you have not heard of CBD, you must have recently returned from a trip to the moon. It is everywhere—candy, drinks, soap, lotions, dog treats, coffee, hamburgers, and supplements. I am sure that list is not all-inclusive.

CBD (cannabidiol) is the dominant phytocannabinoid in hemp stalk oil. It has been sold on its own as isolated CBD, which is not approved by the FDA. The FDA has approved two isolated CBD-based drugs, Sativex and Epidiolex, for rare seizure disorders, and therefore it considers selling CBD or calling out CBD as selling a prescription drug without a license or prescription.

That hasn’t stopped hundreds of companies from jumping on the CBD bandwagon, though, but I digress.

CBD occurs naturally in hemp stalk oil and hemp stalk oil is legal to sell in the United States as long as the CBD is not called out. Quite the bizarre set of rules, don’t you think?

The Powerful Phytocannabinoid Family

Stepping away from the confusing legal discussion, full-spectrum hemp oil, which includes CBD and more than 100 of CBD’s brothers and sister phytocannabinoids can be a powerful medicine. Researchers are finding that full-spectrum hemp oil works better because of the entourage effect, which is defined as all the phytocannabinoids working together synergistically.

Hemp oil is well known for its benefits in relieving anxiety. However, there are three other areas in which we see a great deal of interest in the medicinal use of full-spectrum hemp oil: pain, cancer, and seizure disorders.

Pain Relief with Full-Spectrum Phytocannabinoids

The full-spectrum phytocannabinoids in hemp oil are natural pain relievers, in part because of their ability to reduce inflammation and modulate the brain’s response to pain.

Since hemp oil cannabinoids help preserve the endocannabinoids made in the body, British research may have demonstrated at least part of the mechanism of action for pain relief. They found that patients with rheumatoid arthritis and osteoarthritis have higher levels of endocannabinoids present in their synovial tissue within their joints compared to those who do not have these painful conditions. It appears that the body floods these areas with endocannabinoids to relieve pain.

Full-spectrum hemp oil can also help people with neuropathic (nerve) pain caused by chemotherapy, which can be very hard to treat because it doesn’t respond well to medications. A small double-blind, placebo-controlled trial showed that phytocannabinoids decreased pain by an average of 24% or more as opposed to placebo, which reduced it less than 6% on a clinically validated 11-point pain intensity scale. Other studies consistently show pain-relieving benefits for the phytocannabinoids in hemp oil.

Cancer Treatment with CBD

Research has found that phytocannabinoids from hemp both kill cancer cells and inhibit the spread of tumors—without causing any negative impact on healthy cells.

In experimental research on glioblastoma, a difficult-to-treat form of brain tumor, CBD was found to be beneficial. It inhibited the spread of cancer cells, and improved the activity of other cancer treatments in this scientific study. Though more human research is needed, there may

come a day when full-spectrum hemp oil will be used with other cancer therapies for improved outcomes.

Other scientific research discovered that CBD is very effective against leukemia cells, while additional studies found that the full spectrum of cannabinoids from hemp oil inhibited prostate cancer cells, highlighting the value of a complete entourage of phytocannabinoids instead of focusing on only one.

CBD & Symptom Relief for Seizure Disorders

One of the most dramatic uses of hemp oil is to help people with seizure disorders. Though more research is needed, CBD has already been proven effective in certain seizure disorders, and has shown benefits on its own and when used in conjunction with antiseizure medication.

In a human clinical study, patients stayed on their antiseizure medication (although the authors mentioned that it was no longer controlling symptoms) and took either CBD or a placebo. Half of those using the hemp oil compound were almost symptom free during the course of the trial, and three others noted a significant reduction in symptoms. There were no improvements in the placebo group. This was a high-dose study, with patients using 200 to 300 milligrams (mg) a day.

A recent study from Israel found that a CBD-enriched hemp oil reduced the frequency of seizures in 89 percent of the children in the trial. In fact, there was an elimination of seizures in some of the children. Researchers noted improved language and motor skills, behavior, and sleep. The children included in this study had a type of epilepsy that was resistant to standard medications, so seeing positive results from hemp oil is even more powerful.

Some practitioners comment that combining hemp oil with a ketogenic diet, which has also been shown to reduce seizures could make a remarkable difference for those with epilepsy.

Selecting Quality Hemp Oil

Full-spectrum hemp oil is a powerful natural medicine, but it is important to focus on quality. The best hemp oil provides a full entourage of phytocannabinoids from the stalk because the entourage effect makes all these compounds more powerful than any one on its own.

Hemp seed oil is sometimes used as a healthy carrier, but make sure the product is not 100 percent hemp seed oil, because there are no phytocannabinoids in hemp SEED oil. It’s a great source of plant omega 3s, though.

Also, using hemp oil with meals may significantly improve absorption. Though it is safe to be used on an empty stomach, it may be more effective taken with food.

“5-Lipoxygenase and anandamide hydrolase (FAAH) mediate the antitumor activity of cannabidiol, a non-psychoactive cannabinoid” by P. Massi et al., J Neurochem 2008

“Action of cannabidiol on the anxiety and other effects produced by delta 9-THC in normal subjects” by A.W. Zuardi et al., Psychopharmacology (Berl.), 1982

“Cannabidiol-induced apoptosis in human leukemia cells: a novel role of cannabidiol in the regulation of p22phox and Nox4 expression” by R.J. McKallip et al., Mol Pharmacol, 2006

“Cannabidiol: Promise and pitfalls” by T.E. Welty et al., Epilepsy Curr, 9/14

“Cannabidiol reduces the anxiety induced by simulated public speaking in treatment-naive social phobia patients” by M.M. Bergamaschi et al., Neuropsychopharmacology, 2011

“CBD-enriched medical cannabis for intractable pediatric epilepsy...” by M. Tzadok et al., Seizure, 2/16

“Characterisation of the cannabinoid receptor system in synovial tissue and fluid in patients with osteoarthritis and rheumatoid arthritis” by D. Richardson et al., Arthritis Res Ther, 2008

“Chronic administration of cannabidiol to healthy volunteers and epileptic patients” by J.M. Cunha et al., Pharmacology, 1980

“A double-blind, placebo-controlled, crossover pilot trial with extension using an oral mucosal cannabinoid extract for treatment of chemotherapy-induced neuropathic pain” by M.E. Lynch et al., J Pain Symptom Manage, 1/14

“A double-blind, randomized, placebo-controlled, parallel group study of THC/CBD spray in peripheral neuropathic pain treatment” by M. Serpell et al., Eur J Pain, 8/14

“Efficacy and safety of cannabinoid oromucosal spray for multiple sclerosis spasticity” by F. Patti et al., J Neurol Neurosurg Psychiatry, 9/16

“Non-THC cannabinoids inhibit prostate carcinoma growth in vitro and in vivo: pro-apoptotic effects and underlying mechanisms” by L. De Petrocellis et al., Br J Pharmacol, 2012

“Preclinical and clinical assessment of cannabinoids as anti-cancer agents” by D.A. Ladin et al., Front Pharmacol, 10/7/16

“Reactive oxygen species-mediated therapeutic response and resistance in glioblastoma” by E. Singer et al., Cell Death Dis, 1/15

“Role of the endocannabinoid system in the emotional manifestations of osteoarthritis pain” by C. La Porta et al., Pain, 10/15

“The therapeutic aspects of the endocannabinoid system (ECS) for cancer and their development...” by M.I. Khan et al., Curr Pharm Des, 3/16

Contributor

Cheryl Myers

Cheryl Myers, RN, is an integrative health nurse, author, and expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal and Prevention magazine. Her articles have been published in Aesthetic Surgery Journal and Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. Follow Cheryl on Facebook! 

PTSD: 5 Ways to Release Trauma That Haunts You

By Ann Louise Gittleman, Ph.D., C.N.S.
a woman reeling from trauma
ID 128340349 © Pop Nukoonrat | Dreamstime.com
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Ann Louise Gittleman, Ph.D., C.N.S. with any questions about this content.
This content originally appeared on annlouise.com

If you’ve ever had an experience you just couldn’t shake, whose memory still haunts you and even changes the way you think or feel, you could be one of the more than 3 million people diagnosed each year in the US with Post Traumatic Stress Disorder, or PTSD for short.

What is PTSD?

At least half of us will experience a significant traumatic event in our lifetime. For most of us, the experience will fade over time into an unpleasant memory. But, for about 10 percent of women and 7 percent of men, there will be triggers that bring those memories back to life to be relived with intense emotional and physical reactions over and over again over a period of months or years. This is PTSD.

For some, it’s mild and relatively short-lived, with recurrent nightmares, flashbacks, and a sense of being on “high alert” all the time. For others, it changes their entire personality and their physical health suffers, often accompanied by night terrors, avoidant behaviors, substance abuse, anxiety, and depression. When you experience a trauma like this, your body relives it along with your mind. And with PTSD, it’s like you’ve taken a snapshot of exactly how you felt in your mind and body, and you respond with that same visceral reaction each time the memory comes up.

There is hope for PTSD sufferers, beyond the trauma-focused psychotherapy and medications that try to manage symptoms but often come with unwanted side effects. And that’s our focus today – five innovative ways to release yourself from the trauma that binds:

Relieve PTSD with EMDR (Eye Movement Desensitization and Reprocessing) Therapy

EMDR has been in use since the 1980s. It is an 8-phase therapy designed to help relieve the physical and mental stress of traumatic memories while helping you reframe your negative beliefs into positive ones. In PTSD, traumatic events actually rewire your brain so you think and react differently. EMDR uses eye movements and other external stimuli to retrain the brain and create new pathways for thoughts and trauma processing.

In phase 1, the therapist takes a thorough history and gets you ready for the treatment. In phase 2, you are taught a variety of ways to handle emotional distress. Phases 3 through 6 are the heart of the EMDR therapy, using eye movements with vivid visual imagery, while identifying your negative beliefs about yourself, and recognizing the emotions and physical sensations that arise during the reliving of the traumatic memory. Phase 7 is quiet observation over the time after the therapy, and phase 8 is a way to keep track of your progress and determine future needs.

Worldwide, there are more than 100,000 EMDR practitioners, and more than 30 controlled studies have been done on EMDR success with PTSD. Studies show that anywhere from 84 to 100 percent of single trauma sufferers no longer had PTSD after 3 to 6 sessions. And 77 percent of combat veterans and multiple trauma sufferers no longer had PTSD after 6 to 12 sessions.

For more information, check out the EMDR Institute at emdr.com.

EFT (Emotional Freedom Technique) for Overcoming Trauma

EFT, also referred to as “Tapping,” was developed by Gary Craig in the 1990s as a way to help veterans overcome PTSD. Although it sounds similar to EMDR, the philosophy behind it is quite different, and EFT can be done by anyone – with or without a trained practitioner. EFT is often referred to as “psychological acupressure” because you are tapping on the same energy meridian points that are used in acupuncture and acupressure.

Because PTSD causes you to relive the physical, mental and emotional state you were in during the trauma every time you recollect it, you are repeating the same pattern of energy flow blockage each time that memory comes up. EFT works to clear those blocks and restore the balance and flow of energy to resolve the issues on all levels. It’s like hitting a physiological reset button that takes the charge out of the memory.

The technique is deceptively simple and immediately effective. I highly recommend you follow it to the letter or you may not notice the progress you’ve made. Let me explain. While you have PTSD, these highly charged memories come easily to your remembrance and are virtually unforgettable. Once EFT essentially takes the charge out of these memories, they no longer come to the forefront and you quite literally put them out of your mind. They are still there but you don’t think about them anymore, and this can cause you to think EFT isn’t working for you when it actually is working quite well.

You start by writing down the thought that is disturbing you, and be as specific as possible. Then you assign it an intensity, from 0-10, with 10 being the worst it’s ever been for you. Then you choose a reminder phrase to repeat while you do the tapping. Once you are done tapping, go back and assess the intensity again. Repeat this for each thought or memory that is causing you difficulty.

There are several spin-offs from the original EFT, each with a different focus and varying degrees of success. Gary Craig’s website is emofree.com, and you can learn the entire technique completely free and on your own there.

Treat PTSD with Neurofeedback 

Advances in neuroscience are giving us therapies like neurofeedback that combine new insights into what happens to the brain with PTSD and new ways to map it out. Neurofeedback uses a sophisticated technology to monitor your brain waves while retraining your brain activity through simple exercises. Like Pavlov’s dog, when your brain responds appropriately during the therapy, you are given a signal and a reward. When the response is abnormal, there is simply no signal and no reward.

When you see a neurofeedback practitioner, after taking your history, they do an assessment that includes a qEEG. The areas of your brain activity that are either overactive or underactive “light up” on the results of this scan. This gives your practitioner the guidance they need to target the therapy to your brain’s specific and unique wiring.

During a session, your brainwaves are monitored every half second through EEG wires that make contact with your head through a conduit gel. This frequent feedback gives your brain thousands of chances to learn new patterns in each session. What it looks like for you is relaxing and watching a movie or show on a screen in a dark room for about 20 minutes. You may occasionally see the screen flickering, but otherwise, you usually don’t feel or notice anything.

Sessions are done in blocks of 20, with frequent questionnaires to assess your progress. Studies have shown that most PTSD sufferers experience significant relief within 24 sessions, but some have reported positive changes within just a few sessions. I recommend getting a follow up qEEG after every 20 sessions to see how your brain activity is changing, regardless of how you’re feeling. Even when you’re feeling the best you’ve ever felt, your qEEG may show there’s still work to be done to get the brain reset you need.

Support Your Serotonin with Supplements

It’s hard work to stay on “high alert” all the time. With PTSD, your brain and your body are working overtime processing the same trauma over and over again. You burn through neurotransmitters – the chemical messengers your brain uses to regulate your moods and more – faster than you can replenish your supply. As a result, your moods, sleep, ability to handle stress, and even your digestion all suffer.

Restore healthy neurotransmitter levels by supplementing with the building blocks your body needs to make them. I recommend starting with 5-HTP, an amino acid that is needed to make serotonin, your body’s best-known “feel good” neurotransmitter. If your PTSD struggle includes depression, weight gain, insomnia, or anxiety, these could be signs you are low in serotonin.

The recommended daily dose of 5-HTP is 50 to 200 milligrams. Start with 50 milligrams daily and increase to 100 milligrams in one week. If you don’t notice any improvement in your symptoms after 3 weeks, then increase to 200 milligrams daily. If you are taking an SSRI antidepressant, 5-HTP is not right for you and dangerous side effects can occur if both are taken together.

Boost Your Brainpower to Heal Trauma

It can take time to heal from trauma, both physically and emotionally, and sometimes your hardworking brain needs an extra boost of nutrients to feel like you’re firing on all circuits. This is where I recommend adding specific brain nutrients into your daily supplement regime. PTSD isn’t just about your moods; it often affects your energy level, sleep quality, memory and attention, and overall sense of wellbeing, not to mention the associated chronic pain and tension. Mood support alone isn’t always enough.

Nutrients to Support Your Brain with PTSD

If you struggle to get through the day, I encourage you to give the following combination of brain nutrients a try for at least three months three times daily:

Phosphatidylserine Complex (100 mg), Benfotiamine (100 mg), Green Tea Extract (50% EGCG) (60 mg) and Huperzine A (20 mcg) for memory and cognitive support

PABA (50 mg) paired with DMAE (50 mg) to support healthy brain function, a normalized inflammatory response, comfortable joint movement and a better sense of wellbeing

Gingko biloba (40 mg) and Bilberry Extract (25 mg) for better blood circulation and brain function

Oxygenating and energizing Vinpocetine (7mg) to reduce “brain fatigue.”

Together these target your brain health at the cellular level, to support your brain cells as they repair, rebuild, and strengthen themselves for increased vitality and an overall sense of wellbeing.

Contributor

Ann Louise Gittleman, Ph.D., C.N.S.

Ann Louise Gittleman, PhD, is a New York Times award-winning author of 30 books on detox, health, and healing, including the international bestselling Fat Flush Plan and Zapped! Visit her blog and join her online Fat Flush Community.

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