The warmweather beneďŹ ts of hibiscus tea
BACK TO SCHOOL
supplements to keep kids well this fall
Probiotics for Radiant Skin & Hair
plus! LONGEVITY BOOSTERS
THE KEYS TO
HEALTHY TEETH & GUMS P. 22
our favorite natural strategies for avoiding illness & living longer HE_Aug17_Cover_JS.indd 1
6/20/17 1:56 PM
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Nourishing Rose Cleansing Oil This essence of rose cleansing oil dissolves away long-lasting makeup and impurities, while nourishing skin with beautifying oils. It includes Argan oil to deliver a boost of antioxidantrich moisture for a healthy tone, renewed texture and exceptional suppleness. Jojoba oil provides moisture to dry skin while helping to reduce the DSSHDUDQFHRIČ´QHOLQHVDQGZULQNOHV
Natural Beauty Cosmetics *HUPDQ\Č‡VEHVWVHOOLQJQDWXUDO cosmetic brand is now available to \RXRÎ?HULQJFHUWLČ´HGQDWXUDOPDNHXS WKDWČ‡VKLS\HWDÎ?RUGDEOH&KRRVHIURP a range of colors for makeup, shadow, lip color, nail color, and mascara, all made without synthetic dyes, fragrances or preservatives, and made without petro-chemicals and silicones. All Benecos are soy and gluten free, and cruelty free.
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Sport Body Wash & Deodorant Herban Cowboy introduces the new active Sport scent to their line of products. Sport Body Wash is a deodorizing body wash that is parabenfree and vegan. Follow up with the Sport Maximum Protection Deodorant, ZKLFKRÎ?HUVORQJODVWLQJSURWHFWLRQDJDLQVWRGRUÎ–WČ‡V made with a proprietary blend of essential oils and is free of aluminum chlorohydrate.
6/22/17 9:32 AM
Mary Ann Oâ€™Dell MS,RD
Probiotic Multi-Strain Formulas The Original Bio-Kult provides the base multi-strain formula for digestive and immune support. The Candea Formula contains PXOWLSOHVWUDLQVDQGKDVWKHDGGHGEHQHČ´WVRI garlic and grapefruit extract for their powerful EHQHČ´WVBio-Kult Pro-Cyan is a triple action formula with cranberry extract , two probiotic VWUDLQVDQGYLWDPLQ$WRVXSSRUWKHDOWKLQWKH urinary tract.
Trilogy 2.0 for Men or Women 9LEUDQW+HDOWKKDVUHYDPSHG their Trilogy formulas, now providing a more complete multivitamin with the addition RIYLWDPLQ'DQG% (DFKGDLO\SRZHUSDFNFRQWDLQVWKHWRSPRVWUHFRPPHQGHG VXSSOHPHQWVE\KHDOWKSUDFWLWLRQHUVDPXOWLYLWDPLQČ´VKRLODQG probiotic, and provides essential nutrients and energy. They are IRUPXODWHGVSHFLČ´FDOO\IRUWKHXQLTXHQHHGVRIPHQDQGZRPHQ
Dry Mouth Drops These natural lozenges are great to help reduce oral dryness. They are sweetened with all natural Xylitol, the low calorie sugar substitute that helps reduce plaque forming bacteria and cleans teeth between brushings. Available in Cherry or MintČľDYRUV
Lycopene is a carotenoid that gives red fruits and vegetables their color. Lycopene is most commonly consumed from tomato products, but it is also found in watermelon, apricots, guava and pink grapefruit. The interest in lycopene has risen as studies have found that lycopene is a potent antioxidant, protecting cells against free radical damage. Lycopene has been studied against various types of cancer. Lycopene is best NQRZQIRULWVEHQHČ´WLQUHGXFLQJULVN for prostate cancer. It may help reduce risk by protecting cells and by inhibiting WHVWRVWHURQHČ‡VHÎ?HFWRQWKHSURVWDWHÎ–Q addition to prostate cancer, studies have VKRZQDEHQHČ´WIURPO\FRSHQHLQUHGXFLQJ risk for breast, pancreatic and stomach cancers. Lycopene recently has also been shown to protect skin against the GDPDJLQJHÎ?HFWRI89UDGLDWLRQ While cancer seems to be the main focus, WKHUHLVJDLQLQJLQWHUHVWLQWKHEHQHČ´WVRI lycopene in heart disease. Researchers suggest that lycopene may be able to moderately lower cholesterol levels. Nutrition experts believe lycopene may be DEOHWRLQČľXHQFHFKROHVWHUROPHWDEROLVP since it is an antioxidant.
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6/22/17 9:31 AM
features 18 Longevity Boosters Why do some people look 40 when they’re 60? Diet, physically activity, and stress all play a role, but an underlying process called glycation may hold the key.
22 More than Just a Smile Holistic dentist Michael Olmstead, DDS, answers your questions about periodontal disease and offers his favorite natural strategies for healthy teeth and gums.
Smoked Trout & Apple Salad
p. 30 departments NEWS FLASH
OPTIMAL THYROID HEALTH
Hot Off the Press. The latest word on natural health.
Important Supplements for Kids. Discover three simple ways to get your kids ready for back to school.
A Sip of Summer. Why hibiscus tea is one of the best caffeine-free drinks for warm-weather days.
Eczema. The best homeopathic treatments for this irritating skin condition.
Catch Your Breath. Natural strategies for fighting asthma and improving lung health.
NUTRITION & ADD
Nutritional approaches that can help children and adults with ADHD/ADD.
Feeling a little sluggish? Cold all the time? It could be hypothyroidism. But the right combination of foods and supplements can help.
A four-step plan to help facilitate elimination and get back to being regular.
Beauty Breakthrough. Probiotics are well-known as a key component of healthy digestion, but they can also work wonders on your skin.
Where There’s Smoke... This ancient preservation method is actually a healthy and delicious way to get more fish into your diet.
A Cleaned-Up Classic. Skip the processed mystery meat with these wholesome chicken nuggets.
6/22/17 10:33 AM
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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5/25/17 11:42 AM
editor’s letter Back to the Grind For many people, August means only one thing—back to school, when the relaxed pace of the summer months is replaced by the hectic activity of fall. And to help you get this school year off to a great start, we’ve packed this issue of The Healthy Edge with kid-friendly tips, tricks, and recipes. One of the biggest challenges during this time of year is keeping kids healthy when the inevitable bad bugs start making the rounds. “Supplements for Kids” (p. 8) offers a three-part plan for supporting immune-system health, plus a raw-foods approach to school lunches and snacks. Another key to staying well can also be a daily struggle for many parents— getting kids to brush their teeth! It may seem like a small thing, but good oral health is one of the best markers for good overall health. In “More than Just a Smile” (p. 22), holistic dentist Michael Olmstead answers common questions about gum disease and offers his favorite strategies for an effective, natural at-home dental routine. Finding time to make healthy dinners that kids will eat is another challenge during the busy school year. Which is why we love Chef Jeannette Bessinger’s Crispy Chicken Nugget recipe (p. 32). This cleaned-up version of the childhood favorite is a breeze to make, and we guarantee that kids will love ‘em! Jerry Shaver Executive Editor Have a question or comment? Email us at firstname.lastname@example.org.
Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President, General Manager Kim Paulsen email@example.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly firstname.lastname@example.org Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248
Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III THE HEALTHY EDGE. Vol. 7, No. 7. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
6/21/17 10:59 AM
BOOST Introducing new & improved Extreme Edge® with redesigned labels, new tasty ﬂavors and innovative auxiliary support products! This revolutionary sports nutrition line offers safe, great-tasting formulas to support optimal muscle recharging, rebuilding and recovery. Each formula has achieved the most coveted NSF Certiﬁed for Sport® seal, which means rigorous testing for quality assurance has been conducted guaranteeing the highest level of purity and efﬁcacy on the market today. In fact, every batch of Extreme Edge® products is free of more than 200 banned substances. Plus, each formula is free of artiﬁcially-derived colors, ﬂavors and sweeteners taking clean performance to the next level! X Available in multiple natural ﬂavors, sizes and single-serving packets. New ﬂavors: • 100% Pure Whey Protein Isolate Cookies N’ Cream Flavor New auxiliary support products: • NITRO Powder in Raspberry Flavor • BCAA + Glutamine Powder Strawberry Kiwi Flavor
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5/25/17 11:39 AM
newsflash cardiologists lack NUTRITION KNOWLEDGE Scientific evidence shows that changes in diet have reduced heart problems by as much as 70 percent, but most patients can’t expect dietary help from their cardiologist, according to a study published in the American Journal of Medicine. A survey of 930 practicing and in-training cardiologists found that most spend just three minutes discussing nutrition with patients. “Although cardiovascular guidelines describe nutrition as a foundation of care, neither education nor practice among cardiologists and cardiovascular team members reflect that priority,” says lead study author Stephen Devries, MD. Nine in 10 doctors surveyed received minimal or no nutrition education during their cardiology training. Cardiologists who personally follow a healthy diet are more likely to effectively counsel their patients on nutrition. However, only one in five doctors surveyed ate the recommended daily servings of fruits and vegetables, the study found.
best ways to cook MUSHROOMS Mushrooms can be a very healthy food. They’re an excellent source of plant protein and contain vitamins, minerals, antioxidants, and polyphenols. But the way they’re cooked can significantly change their nutritional quality. Spanish researchers tested various cooking methods on four popular types of mushrooms—white button, Shitake, oyster, and king oyster—and found that grilling or microwaving produced the best results. Both methods increased levels of antioxidants and polyphenols (beneficial plant nutrients), and did not significantly reduce other nutrients. However, frying or boiling greatly reduced protein and antioxidant content. Study results were published in the International Journal of Food Sciences and Nutrition.
That’s how many calories an hour of backpacking burns, on average, for a 160-pound person (almost as much as running 5 miles in an hour: 606 calories). A backpacking vacation can easily jump-start a weight-loss journey.
ASTAXANTHIN HELPS THE HEART A study of runners has found that astaxanthin, a nutrient found in microscopic algae, helps the heart to work more efficiently. In particular, researchers in Utah found that at the level of effort common in long-distance runners, the heart beats a little slower than usual, indicating it isn’t working as hard to support the effort. In the study, which was published in the journal Medicine & Science in Sports & Exercise, runners took 12 mg of astaxanthin daily for 8 weeks. Researchers suggest that the supplement may also be helpful for non-athletes, as a “cardiotonic” for an ailing heart.
6/22/17 10:31 AM
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©2017 Twinlab Corporation. All Rights Reserved.
5/30/17 1:33 PM
By Nicole Brechka
important supplements for kids Discover three simple ways to get your kids ready for back to school 1. Find a Multi Your Child Likes
THE PERFECT LUNCHBOX (OR ANYTIME) SNACK
Every parent knows that as kids head back to school, they’re more likely to get sick. A daily multivitamin is one of the easiest ways to support immunity. Multis also help enhance focus and energy, among other beneﬁts. It goes without saying that a multi is only good if your child is willing to take it every day. Experiment to ﬁnd one that he or she loves. Three products we like:
When diagnosed with multiple sclerosis, mom Shari Koolik Leidich, founder of Two Moms in the Raw, started following a raw food diet. “I found that a natural approach to healing, including a raw food diet, worked best for me,” she says. And when she couldn’t find raw snacks that she liked, she started making her own. Friends and family loved her raw granola. “Even more important, my kids loved it, finishing every last bite and demanding more,” says Leidich, who started Two Moms in the Raw with her husband and her mom (the other raw mom). In addition to Leidich’s beloved granola, the family-run company also makes nut bars, crackers, cereals, and dessert truffles. Everything is vegan and made with simple, non-GMO ingredients such as sprouted nuts and seeds, cacao, and gluten-free oats. Stash one of the nut bars into your kid’s lunch or serve raw crackers with cheese as an after-school snack.
American Health Ester-C Kid Sticks Multivitamin & Mineral in Groovy Grape or Tropical Punch. This ﬁ zzy (and tasty!) drink mix is great for kids who don’t like pills or chewable vitamins. Akin’s & Chamberlin’s Bengal Vites. Kids love their fun tiger shapes. Nordic Naturals Nordic Berries. These sweet-and-sour gummies are so good that you may ﬁnd yourself using them along with your kids.
Leidich is the author of Two Moms in the Raw: Simple, Clean, Irresistible Recipes for Your Family’s Health, a cookbook filled with raw, cooked, and gluten-free meals. Recipes include Butternut Squash Chickpea Tagine, Creamy Olive and Artichoke Dip, and Single-Skillet Chicken Puttanesca.
2. Add an Omega-3 to the Mix Omega-3 fats, particularly the DHA found in ﬁ sh oil, oﬀer important beneﬁts for kids (and adults). These include increasing mental focus in kids, supporting optimal brain development, reducing hyperactivity, promoting a healthy immune system, and easing eczema and other skin issues. We like:
Hero Nutritionals Yummy Bears Omega 3 + DHA. These come in yummy fruit ﬂavors with zero ﬁshy aftertaste. Plus the little bear shapes are fun for kids to eat.
3. Give Your Kids an Immune Boost There are numerous supplements available today that are designed to support and balance kids’ immune systems. Here are three of our favorites to keep on hand throughout the year: Nature’s Way Immunables Kids Immunity. These single-serve packets can be mixed with water or poured directly into the mouth. They contain a proprietary blend of probiotics designed to support kids’ immune function. Nature’s Answer Sambucus Kids Kid’s Formula. Make this tasty syrup your go-to cold-and-ﬂu remedy. Elderberry, echinacea, and astragalus provide potent antiviral properties. Hyland’s 4 Kids Allergy Relief. This homeopathic-based formula helps ease allergy symptoms by gently rebalancing the body’s immune system—without side effects.
6/22/17 10:32 AM
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5/25/17 11:42 AM
By Michelle Burkland, ND, and Helen Gray
a sip of summer Hibiscus tea supports the body’s cooling mechanisms naturally, which makes it one of the best caﬀeine-free drinks for warm-weather days health eﬀects, including easing excess water weight, lowering cholesterol, decreasing inﬂammation, balancing blood sugar, improving blood pressure, and supporting the immune system. On the next hot summer’s day, infuse some tart, ruby red ﬂavor into your drink and embrace the amazing health beneﬁts as you relax under the sun.
did you know? Hibiscus is made from the roselle flower.
BREW IT RIGHT COLD/ICED: Use 1 tea bag for every 8 oz. of water, put in a glass container. (If you are using loose leaf tea, use 1½ teaspoons per cup.) Cover and place in the refrigerator. Wait 5 hours (more if you like it stronger, less if you want it weaker). Discard the tea bags and your tea is ready to enjoy cold or over ice. For extra flavor, add fresh mint, lemon, lime, or a little honey. Store leftover tea in the fridge for up to three days. Or if you want, freeze the leftover tea in silicone ice cube trays and add them to your favorite drink. HOT: Pour 8 oz. of boiled water over 1 tea bag, cover and steep 10 minutes. Squeeze the tea bag to enjoy the most flavor. For extra flavor add lemon, lime, or a little honey.
Buddha Teas Hibiscus Tea
Berry Sun Tea SERVES 8
Here’s a sweet and tangy way to combine fresh herbs and fruits with dried hibiscus. You can start this tea it in the morning and have it ready to go by midday. Recipe excerpted with permission from Herbal Healing by Sarah Farr.
Wild Hibiscus T Hibiscus Tea
2 cups fresh berries, mixed 1 handful fresh mint leaves 1 oz. dried hibiscus 1 lemon, sliced 1. Combine all ingredients with 2 quarts water in a lidded jar. Place in the sun 1–3 hours, and shake vigorously any time you walk by. 2. Strain, and add a little raw honey for sweetness if desired. Add ice for iced tea. 10
Nile Valley Hibiscus Tea in Original or Mint
PHOTOGRAPHY (TOP): PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK
rinking hibiscus iced tea or adding a hint of hibiscus to your favorite tea is a great way to create a sweet-yet-fruity ﬂavor to cool oﬀ on a hot summer day. It has been noted that even the pharaohs drank this tea in the ancient Nile Valley, and it was regarded as the primary beverage for royalty as their secret to youth. This refreshing beverage is great to sip in hot weather because it supports the body’s cooling mechanisms and aids in relaxation by lowering blood pressure. A recent study published in the Journal of Pharmaceutical Biology even found that hibiscus can help prevent oxidative stress caused from UV light due to its strong antioxidant capacity. Not only does hibiscus tea taste great, but it also helps to cool and relax the body while providing nourishing vitamins and potent antioxidants. There are countless studies linking this beautiful medicinal ﬂower to beneﬁcial
6/22/17 10:30 AM
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5/30/17 11:29 AM
By Avghi Constantinides, DHom, HMC, MA
eczema While conventional prescription creams provide temporary relief, homeopathy can treat the underlying causes of this irritating skin condition
here are more than 30 million Americans with atopic dermatitis also know as did you eczema. It manifests as a raised know... sensitive to clothing, red rash, which is typically very Eczema—also known as especially wool. itchy. If scratched, it may bleed. atopic dermatitis—affects over 30 million Americans Often this skin disorder will and often starts in Psorinum is useful for start in childhood. childhood. severe itching that leads Western medicine will say there to constant scratching. is no cure for eczema. All it can oﬀer Eczema oozes a thick secretion is creams that provide temporary relief. with a foul discharge. Typically, the But there are homeopathic remedies eczema manifests near the ears and designed to treat the root causes of the scalp. Hands and feet feel hot and itchy. problem. Here are just a few, along with Being cold and out in the open can the speciﬁc sets of symptoms they’re worsen symptoms. Skin tends to clear designed to address. up in the summer, and issues reappear in wintertime. Heat, warm clothing, Graphites is used to treat eczema that washing, and being in a room with no thrives in warm, moist places, such as the cold drafts often improve symptoms. folds of the elbows, behind the knees, behind the ears, and between the toes. Sulphur is known as a polycrest, which Skin may be rough and thick, and ooze a is Greek for “many uses.” It’s used to thick, sticky, honey-like substance that treat eczema that’s itchy enough to becomes hard and crusty—like amber— cause violent, damaging scratching, when it scabs. Sometimes, this honey-like which is often followed by a burning substance will also emit a foul odor. sensation. Skin is slow to heal—every Warmth, such as a hot shower, typically little wound seems to fester and exude worsens the symptoms, while cool air and a foul, rotten-egg-like odor. The skin water provide relief. is also typically very dry, scaly, and unhealthy looking, and the itching may Petroleum oleum is a crude oil that’s used also cause a restless feeling in the body. to make Vaseline. In a homeopathic form, Symptoms worsen from being exposed it’s also used for eczema that lives in the to cold air, wind, and water, while dry folds of the skin. In these cases, the skin is warm weather, motion, and drawing up very dry and chapped, and will crack, aﬀected limbs towards the torso often especially in the winter. Skin can appear bring temporary relief. dirty, hard, rough, and thick, like parchment. It’s slow to heal, and often cracks Rhus toxicodendron, or Rhus tox, is used to and bleeds easily. When the skin is treat eczema that’s found on the face and scratched, it burns. The skin can be
scalp, and around the mucus membranes. The skin feels painful and sensitive to cold air. The eczema will be dry and crusty, and very itchy. Scratching and hot water often bring relief. This type of eczema is often accompanied by joint stiﬀ ness that can be eased with movement. Laying or sitting for too long can make symptoms worse, while a hot bath and dry, warm weather can improve them. Homeopathy works best when treating the whole person. When looking at skin remedies, ﬁnd one that most closely matches your speciﬁc symptoms. A homeopath can help you navigate through the process to ﬁnd the best remedy for you.
Boiron single remedies
Natralia Eczema & Psoriasis Cream
Newton Homeopathics Eczema ~ Skin Care
6/20/17 2:28 PM
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5/25/17 11:37 AM
By Emily A. Kane, ND, LAc
catch your breath Natural strategies for improving lung health
It seems like more people are having trouble breathing. I don’t feel like I can change the pollution levels much. How can I protect my lungs?
There’s no question that asthma is on the rise worldwide, and this is largely due to pollution. Keeping on top of basic housework (vacuuming carpets and sweeping ﬂoors, ideally daily) can eliminate some of the problem, and using air ﬁltration systems such as HEPA ﬁlters can also be helpful. Asthma represents two problems. First there is lung inﬂammation. Second there is bronchoconstriction, which means the tiny tubes in the lungs become constricted and inhibit optimal airﬂow. So, to improve or heal asthma, both of these problems need to be addressed. Natural anti-inﬂammatories that can help with asthma include ﬂax oil or cod liver oil (1 Tbs. daily), turmeric (½ tsp. daily), dark leafy greens, lemons (grind up an entire lemon with other fruits for a zingy morning smoothie), quercetin (a bioﬂavonoid found in apple skins and inner skin of onions), matcha (green tea powder), and vitamin C (1–3 grams daily). For keeping airways open, there are some natural emergency measures that may help. Anything that acts as a vasoconstrictor, such as caﬀeine, tends to be a bronchodilator. Therefore, in a pinch with wheezy breathing, a shot of espresso will likely open up your airways. A cold face dip will push a burst of oxygen into the bloodstream. Fill a sink with cold water. Breathe in as deeply as possible, then place your face into the cold water and slowly breathe out until you need to come up for air. This can clear a threatened asthma attack. Aspirin and NSAIDs can induce an asthma attack and should be strictly avoided by asthmatics.
—Jackson L., New Orleans
Eliminating Allergens Food allergens can weaken your ability to manage lung allergens, and food irritants cause inﬂammation, including in the lungs. The “big 9” allergenic foods are wheat, dairy products, soy, corn, coﬀee, tomatoes, shellﬁsh, peanuts, and eggs. To determine whether any of these foods are irritating your system, ﬁrst commit to a hypoallergenic diet for at least 14 days. Completely eliminate the common allergens from your diet, and focus on “mono-food” meals (just some ﬁsh or just an apple or just a pile of steamed zucchini) at least once daily, with additional meals built around fresh produce. This may not be easy, but it’s not impossible. There are many resources, including NoWheatNoDairyNoProblem. com, WheatBellyBlog.com, and The Fasting Diet by Steven Bailey, ND. After eliminating potential allergens for 2–3 weeks, begin re-introducing them into your diet one at a time (very slowly). If the foods cause irritation, you may notice bloating, fatigue, moodiness, wheezy breathing, diarrhea or constipation, intestinal distress, or even joint pain. Keep a journal and make note of how you feel as you re-introduce these foods. If this exercise doesn’t provide insight or relief, you may be a good candidate for an MRT/LEAP test, a blood analysis that assesses the impact of many foods on a variety of immune parameters.
Natural Strategies for Healthy Lungs In addition to eliminating allergens, there are many natural ways to optimize lung
function. Healthy lungs are like sponges, and require a good amount of moisture. Drink half your body weight (convert pounds to ounces) of water every day. Other healing liquids for the lungs include green tea and diluted superfood concentrates such as resveratrol or black cherry. Beware full strength fruit juice however, because that will jack up your blood sugar. Eating some raw food every day is crucial for overall health, and for good lung function, as well. Raw foods such as organic apples, salads, and sprouts are typically high in enzymes and ﬁber and make great additions to your daily menu. Botanical medicines that support lung function include lobelia, gumweed, euphorbia, skullcap, angelica, and licorice. Licorice, in particular, helps increase the half-life of our built-in anti-inﬂammatory hormone cortisol without the tissuethinning, diabetes-causing side eﬀects that mar the usefulness of synthetic cortisone—the most widely used asthma drug. Known as Gan Cao in traditional Chinese medicine, licorice is a potent antiviral and ulcer-healing medicine as well as being the featured botanical in most adrenal tonics. (Natural cortisol, which pharmaceutical cortisone attempts to mimic, is produced by the cortex, or outer portion, of the adrenal glands.) Finally, take 10–20 minutes every day to focus on slow, deep breathing, ideally somewhere outside with fresh air. You can do your slow breathing seated, or make it a moving meditation, otherwise known as exercise. Your lungs will beneﬁt greatly from regular, healthy workouts—just like the rest of your body.
6/20/17 2:27 PM
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5/25/17 11:41 AM
Nutrition & ADD BY SALLY KARLOVITZ, CN ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD) AND ATTENTION DEFICIT DISORDER (ADD) are conditions characterized by symptoms such as hyperactivity, impulsiveness, and inability to focus. While symptoms often start in childhood, it can continue into adulthood, causing problems at home, school, work, or in relationships. As of 2011, 11 percent of 4- to 17-year-olds were reportedly diagnosed with ADHD, and the numbers continue to increase. The reason for the increase is unclear. What we do know is that there are some important nutritional approaches that can help with brain function in children and adults with ADHD/ADD. While our brains require a number of nutrients for optimal function, one of the most beneficial for all stages of life is omega-3 fatty acids (EPA & DHA), found in salmon and tuna, as well as in chia, flax, and hemp seeds. Omega-3s are highly concentrated in the brain, and appear to be particularly important for cognitive (memory and overall mental performance) and behavioral function.
Another basic foundation principle is to make sure your child takes a good high-quality multivitamin. This ensures that you’re meeting the basic nutrient requirements for growing children. Look for natural supplements with easy-to-absorb vitamins and minerals, and make sure they don’t contain artificial colors, flavors, or sweeteners that you often find in a lot of well-known children’s cartoon vitamins. One novel approach to try is flower essences and homeopathy. These dilute essences work on deep levels, acting not only on physiological, but emotional aspects as well. For example, Impatiens can help children who cannot sit still, while gentian can help with a child who is easily discouraged. Combination formulas are designed to address several symptoms at one time. These safe formulas work effectively without side effects, and offer a different approach to helping a child navigate ADHD.
Children with ADHD often have low levels of omega-3 fatty acids, which can result in behavior problems. In fact, results of a 2002 trial led researchers to conclude that the omega-3 fatty acid DHA is important in the brain for regulating attention and controlling behavior, and that concentration levels can be increased by providing a supplement of DHA. In a study of 90 Australian children with ADHD symptoms, researchers found that 1 gram of omega-3 fatty acids (EPA and DHA) taken daily for 4 months was associated with improvements in attention, literacy and behavior problems.
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6/22/17 10:27 AM
Optimal Thyroid Health BY SALLY KARLOVITZ, CN FEELING A LITTLE SLUGGISH? Cold all the time? Are your hair and fingernails dry and brittle? These are some of the symptoms of hypothyroidism or “low” thyroid. The thyroid is a gland located in the front of the neck just below the voice box or larynx. It releases hormones that control metabolism. Sometimes, the gland can become overly active in a condition known as hyperthyroidism. Much more common is the other end of the spectrum, hypothyroidism. With hypothyroidism, the thyroid doesn’t make enough thyroid hormone. It’s an inflammatory condition of the thyroid that damages cells. This condition is most commonly found in women over age 50. Symptoms of hypothyroidism can include sensitivity to cold, constipation, depression, fatigue or feeling slowed down, heavier menstrual periods, joint or muscle pain, paleness or dry skin, thin and brittle hair or fingernails, weakness, and weight gain. Regular exercise coupled with a low-fat, high-fiber diet and increased water intake is the simplest prescription for a hypothyroid condition. Additionally, supplements known to help support thyroid health include: Iodine: Iodine is an element that enables the thyroid to produce thyroid hormone. Three iodine molecules are added to make T3 and four for T4—the two key hormones produced by the thyroid. If iodine is deficient in the diet, it can create a hypothyroid condition. Some of the best natural sources of iodine are seaweeds, especially kelp, which contains natural iodine that seems to have a normalizing effect on the thyroid. L-tyrosine: Tyrosine is a precursor to thyroxine (a thyroid hormone). Tyrosine converts thyroid hormone to adrenaline during stress, thus making it a crucial component of a healthy gland.
I know magnesium is a mineral, but what health benefits does it have?
Magnesium is an essential mineral that is often associated with calcium. This is because 40 percent of the body’s magnesium content can be found in bones, and its role in supporting calcium metabolism is widely understood. But magnesium does so much more. It is involved in more than 300 different biochemical reactions in the body, making it one important mineral, indeed! It is essential for energy production in the body, but also acts to relax muscles. Additionally, magnesium plays an important role in regulating blood pressure and preventing blood clots. Recent research showed that for every 100 mg of magnesium consumed per day, the risk of ischemic stroke fell by approximately 9 percent. Research also suggests that low magnesium intake can actually lead to increased risk of death from heart disease, so this mineral is important for overall heart health.
Ashwagandha: This adaptogenic herb helps the body better adapt to stress. It can also help balance thyroid hormones and hormone production.
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The Healthy Edge
6/22/17 10:27 AM
Why do some people look 40 when they’re 60— and vice versa? The things that age us the most may surprise you. BY VERA TWEED
LONGEVITY BOOSTERS 18
6/20/17 2:00 PM
t’s no secret that some people age faster than others. But surprisingly, perhaps, the process can begin to accelerate quite early in life. An international team of researchers studied I started taking collagen about 13 years ago for vanity reasons. But I can’t help but wonder if 954 people born within months of each collagen is also one of the main reasons I’ve been free of joint pain and back pain and all kinds other in Dunnedin, New Zealand, and of other “creaky” pains that folks my age get all the time—I’ll be 70 on my next birthday. found that by the age of 38, biological Collagen is the most abundant protein in the body, making up approximately 30 percent of our ages ranged from under 30 to nearly 60. whole-body protein content. But nature plays a little trick on us by slowing down production of What is biological age? It’s the collagen as we get older. When you don’t have enough collagen, your muscles and skin start to changes in the way our body functions sag. Cartilage starts to thin out and becomes weaker. The skin thins and becomes wrinkled. Your on the inside, which can be detected even bones can lose density. In fact, decreased amounts of collagen in the bones are an underlying before outward signs of aging become cause of bone problems. obvious. Eighteen health markers were There are actually more than 16 types of collagen in the human body, but three of them— measured in the study, including blood simply called type 1, type 2, and type 3—are predominant. These three types of collagen are consugar, cardiovascular ﬁtness, blood-vessel centrated in different places in the body. Types 1 and 3 are in the skin, as well as the tendons and function, performance of lungs and bones. Type 2 is mainly in cartilage, one reason it has come to be known as “good for the joints.” other organs, dental health, and length of Once collagen is extracted from its sources (such as grass-fed beef hides), telomeres—protective caps at the ends it’s processed in either of two ways. One way produces gelatin (basically of chromosomes that have been cooked collagen), and one way—slightly different—produces what’s found to shorten with age. known as collagen hydrolysate, or hydrolyzed collagen. Hydrolyzed Did you know? “As we get older, our risk collagen is collagen in which the protein molecules have been Drinking a 20 oz. soda daily grows for all kinds of diﬀerbroken down into smaller and smaller “pieces”—usable smallmakes you 4.6 years older, ent diseases,” says study chain peptides and amino acids, units much easier for the body according to University of California coauthor Dan Belsky, PhD, to assimilate and use. This is the form you will find in high-qualiSan Francisco researchers. They an assistant professor of ty collagen supplements. Follow label directions for use. examined the soda habits and geriatrics in Duke Univer—Jonny Bowden, PhD, CNS DNA of 5,309 people sity’s Center for Aging between the ages of in Durham, N.C. “To 20 and 65. prevent multiple advocates, tribute to heart disease, diabetes, joint diseases simultaincluding Suzanne issues, and neurological conditions. The neously, aging Sommers and Dr. Oz. same strategies reduce these two itself has to be Glycation (pronounced “glydamaging processes. the target,” he KAY-shun”) occurs with high levels adds. “Otherof blood sugar. The sugar binds Cut out sugar. This means avoiding both obvious sources of sugar such as wise, it’s a game with proteins and damages cells desserts, sodas, and processed foods, of whack-a-mole.” throughout the human body. as well as white starchy foods, such There’s no doubt “It kind of candy coats the cells,” as pastas, white breads, and reﬁned that genes inﬂuence says Hall, so that each cell looks much cereals, which are rapidly converted how we age. If your parents lived well like a candy-coated apple; “It causes a into blood sugar. into their 90s or beyond, in good health, rigidity, so the cell isn’t able to function you have a natural advantage—to some as it normally would.” The process degree. Studies of twins show that only promotes wrinkles and classic age Control protein. Eating too much protein contributes to glycation, about 20 percent of aging can be attribrelated ailments—achiness, lack of says Hall. For most people, she uted to genes, and the rest depends upon energy, mental decline, heart probrecommends a moderate amount how we live life. What we eat, how physi- lems—which are diﬃcult to resolve of protein, such as one-quarter of a cally active we are, and levels of stress with a symptom-ﬁx type of approach: plate. Or, use the Dietary Reference all play a role, but there’s an underlying Belsky’s whack-a-mole analogy. But Intakes in government guidelines process that’s especially important. glycation itself can be reduced. as a guide: 0.36 grams of protein per pound of body weight. Multiply The Aging Gas Pedal The Sugar Fix your weight by 0.36, or use the cal“The thing that ages us the fastest is a There are speciﬁc things you can do, culator at fnic.nal.usda.gov. Anyone process called glycation,” says Prudence says Hall, to keep glycation at bay and who lifts heavy weights or does a Hall, MD, a Venice, Calif.-based pioneer in slow down the aging process. Glycation lot of endurance exercise, such as regenerative medicine whose advice has also contributes to chronic inﬂammation, running long distances, needs up been sought by leading natural health and both are major culprits that con-
Do You Need More Collagen?
The Healthy Edge
6/22/17 10:23 AM
LONGEVITY BOOSTERS cont. to 50 percent more protein. Use a variety of plant sources, such as beans and plant-based protein powders without added sugar, as well as animal protein.
FRUIT BUSTS STROKE RISK Eating high-fiber fruit daily lowers stroke risk by 32 percent, according to studies that looked at more than 760,000 people. Good options include:
Eat lots of plant foods. These
include beans, nuts, seeds, quinoa, and a variety of vegetables, including unlimited greens and high-ﬁber fruits such as berries, apples, pears, cherries, and grapefruit. With fruit, says Hall, “This is a new trend.” Although fruit contains sugar, the ﬁber in these fruits blunts the sugar response. Plus, they’re chock-full of antioxidants and other beneﬁcial nutrients.
1 medium apple: 4 grams
1 cup blueberries: 4 grams
Decrease stress. “Stress raises blood
sugar and glycation, and is implicated in almost every disease—including dementia, heart disease, and many cancers—so dealing with stress is really important,” says Hall. Elevated blood sugar is an internal type of stress, so controlling it is a start. In addition, manage stressful situations in life, get enough sleep, and avoid stress-inducing exercise.
1 cup raspberries: 8 grams
1 cup whole strawberries: 3 grams
The Starch Confusion Starch—in refined white bread or pasta, seemingly healthy foods such as rice cakes, or in whole grains or starchy vegetables—acts like sugar after being eaten and, in excess, contributes to glycation, inflammation, weight gain, and accelerated aging. A survey of 1,200 American adults found that nearly one in three is somewhat confused about which foods are starchy. Misconceptions included beliefs that peanut butter, avocados, eggplant, and artichokes are starchy foods. “Get starch under control,” recommends certified clinical nutritionist James LaValle, RPh, author of Cracking the Metabolic Code. Some of the most common sources are grains and corn, processed foods, and fries and chips. In addition to choosing fewer starchy foods, LaValle recommends Phase 2, a supplement shown in studies to reduce absorption of starch. A patented extract of white beans, Phase 2 doesn’t produce gas or other side effects. An effective amount is 1,000 mg, taken before each meal, three times daily. 20
SKIP THE FRIES Potatoes are our top vegetable crop, and over half are turned into frozen fries, chips, and other processed products with added fat or other unhealthy additives. While potatoes can be a healthy food, too much contributes to starch overload.
6/20/17 2:16 PM
SUPPLEMENTS FOR HEALTHY AGING For basic nutritional support and energy production: Take a good quality multivitamin; 100 mg daily or more of CoQ10, as natural levels start decreasing after age 30; and 500–1,000 mcg of vitamin B12 in the methylcobalamin form, as age-related digestive changes reduce its absorption. Plant-based or other protein powders, without sugar, are a healthy source of protein. To reduce glycation: Hall recommends daily supplements of 200–400 mcg chromium, 500 mg acetyl l-carnitine, 400 mg alpha lipoic acid, and 1,000 mg berberine HCl (if you’re prediabetic). For better sleep: 1–5 mg melatonin. If you feel hung over in the morning, use a lower dose
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or take it earlier in the evening, right after dinner. To counteract stress: Theanine, an amino acid in tea, can help relax you during the day without causing drowsiness and, if taken in the evening, improves restful sleep. Magnesium, in pills or powder dissolved in water, calms, relaxes, and reduces inflammation. To reduce inflammation: 1,000–2,000 mg EPA/DHA in fish oil or from plant-based EPA and DHA. For better digestion: Probiotics and digestive enzymes, per product directions.
Essential Formulas Reg’Activ Cardio Wellness boasts a unique and wellresearched probiotic (Lactobacillus fermentum ME-3) that supports heart and overall health.
Hang On to Muscle After age 30, muscle starts to shrink in inactive people at the rate of 3–5 percent per decade, and the proportion of fat increases, making a human body look and function “older.” Two or three workouts per week, using weights to train all the major muscle groups, can preserve and increase the proportion of muscle, preserving and improving strength, body composition (which improves sugar metabolism), and a younger look and feel. Get enough sleep. “Sleep is when
the body detoxiﬁes itself,” says Hall. “During the day we’re on a routine that’s determined by our own will, but at night, the wisdom of the body steps in and does massive cleanup.” Lack of sleep allows toxins to accumulate, makes it impossible for a body to function at its best, and speeds up the aging clock. Be smart about exercise. Cardio-
vascular, resistance, ﬂexibility, and balance exercises are all necessary for healthy aging. However, cautions Hall, never forego sleep to get exercise, as it will raise stress and be counterproductive. If your schedule is really tight, work in some short breaks for physical activity during the day—but don’t get up sleepdeprived to hit the gym. For aerobic exercise, she recommends doing this for a total of 5 minutes: 20
seconds at the highest intensity you can safely do, alternating with 20 seconds of rest. “That kind of interval bursting is more eﬀective than running for 3 miles,” says Hall. Nurture good digestion. Gluten
and dairy are foods that many people can’t tolerate, but eggs, soy, and others can also be problematic. Identify and avoid any foods you can’t tolerate, and try probiotic supplements to help balance gut bacteria, and enzymes to improve nutrient absorption. Beware of estrogen depletion.
In women, says Hall, “Low estrogen causes higher levels of blood sugar.” The trigger may be menopause or birth control pills. It can be corrected with bioidentical hormone balancing managed by a knowledgeable practitioner. To ﬁnd one, visit functionalmedicine.org or naturopathic.org.
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The Healthy Edge
6/22/17 10:23 AM
more than just a
smile Our mouths are the gateways to our bodies, and good overall health starts with good oral health BY MICHAEL OLMSTEAD, DDS
6/20/17 2:17 PM
eriodontal or “gum disease” is one of the most common ailments in the U.S., aﬀecting some 80 percent of adults and 30 percent of children, according to research compiled over the past 25 years. It can range from mild, with just slight bleeding of the gum tissue, to severe, resulting in loss of the jawbone and teeth. Along the way, there are many consequences for our general health. Sound important? It is. Read on for answers to some of the most common questions about periodontal disease, as well as natural strategies for prevention and treatment.
What Is Gum Disease? Gum disease begins as an inﬂammation of the tissue surrounding the teeth. You might notice this as redness, puﬃness, receding gums, tenderness, and bleeding when you ﬂoss or brush. At this stage, called gingivitis, the damage is reversible. But as time passes, inﬂammation settles into the jawbone that supports the teeth, and little by little, the bone reacts by dissolving away. Teeth become loose, gum tissue recedes, and ultimately the process causes tooth loss. This is called periodontitis, and it can be a disﬁguring and painful journey. This local destructive process almost always has a long, chronic (progressing) period that may last years before the ﬁnal acute phases occur. At this point, your options for treatment are fewer, more costly, and have less favorable and less predictable outcomes.
The Healthy Edge
6/22/17 10:25 AM
more than just a
What Causes Gum Disease? There are several factors that lead to gum disease. (Note that age is not one of them. Gum disease is not an inevitable consequence of aging.)
Depressed immune system Hormonal changes Intimate, chronic oral exposure to
someone who has gum disease Diabetes Family history
Improper home care (brushing,
ﬂossing, and tongue cleaning) Lack of regular professional care
(cleaning and evaluation) Poor nutrition (too much reﬁned
sugar, starch, and processed foods) Stress (increase in cortisol and
hormones that favor inﬂammation) Regular use of tobacco products Acidic, salivary pH (from sipping
on “ﬁzzy” drinks)
If we do not remove plaque—a sticky material on the surface of the teeth made up of bacteria, sugars, and mucus from saliva—at least twice per day, the inﬂammatory process can begin very quickly. In just a few days, gum tissue begins to react. At this point, a toothbrush and dental ﬂoss can remove the plaque. But if plaque is left on the teeth for a longer period— say, weeks—it starts to become calciﬁed
by the normal mineral salts in our saliva. The resulting barnacle-like deposits can then only be removed by a dental professional scraping them oﬀ the teeth. These plaque and calculus (or “tartar”) deposits are like apartment complexes for the destructive bacteria that cause gum disease. Being held very closely to the gum tissue, often between the teeth, they quickly win the battle with our immune system, and the process of gum disease begins. And these bacteria don’t just stay in the mouth. They move, via swallowing, into the bloodstream and other areas of the body, where they can cause numerous other problems.
Oral Health Product Guide To get the most from your at-home dental routine, you need the proper tools. Here’s what to look for. BRUSHES
Whether you choose a manual or an electric brush, it should have extra-soft bristles to avoid abrasion of the tooth structure and recession of gum tissue. Electric brushes are particularly useful for children, older people, and the disabled. Clean bristles twice a week by soaking the head of your toothbrush in 3% hydrogen peroxide for 20 minutes. Brushes should be replaced every 2–3 months.
Avoid using toothpastes that contain any of the following ingredients: triclosan, synthetic foaming agents (lauryl/laureth sulfates), gritty abrasives, artificial sweeteners, and artificial colors or flavors. This is especially important for children, as they tend to swallow a lot of toothpaste.
DOING IT RIGHT
Brushing: The tooth brush
Brushing, flossing, and tongue scraping are all important parts of overall dental health, but they aren’t nearly as effective if you don’t know the proper techniques.
bristle for manual or electric brushes should be placed ½ on the tooth and ½ on the gum tissue. Brushing motion should be small, overlapping circles. Spend 1 minute brushing the upper and 1 minute on the lower teeth.
Do not use dental floss that contains Teflon (fluorocarbons). SUPPLEMENTS
The following nutrients are particularly good for the bone and gum tissues of the mouth.
• • •
Zinc to support immune system strength Calcium, magnesium, and silica for bone health Vitamin C with bioflavonoids for healing and connective tissue health
Flossing: Floss should be wriggled between the teeth, not snapped, and then moved gently and slightly below the gum tissue, and also wrapped around the tooth to remove plaque.
Coenzyme Q10 (CoQ10) for vascular health and energy production within cells Probiotics to reestablish a healthy oral biome and replace the “bad bugs”
Tongue Scraping: Tongue
scraping is superior to brushing the tongue, and it’s best to use a metal scraper.
6/22/17 10:25 AM
What Are the Consequences of Gum Disease?
What Can I Do About Gum Disease?
Gum disease can lead to a host of serious health problems. Here are some alarming research facts:
First oﬀ, no one is going to tell you how great you are for practicing daily dental care. You need be self-motivated. There is an old saying, “Only brush those teeth you want to keep.” It takes a little work, but you can keep your teeth and gums naturally clean and healthy, and it starts with regular and proper home care:
If you have gum disease, you have a
much greater chance of a coronary event than someone who smokes but does not have gum disease. It appears that the cause is from circulating periodontal microbes along with increased ﬁbrinogen (a natural clotting agent) levels and increased levels of systemic inﬂammation. Also, periodontal pathogens have been found in arterial plaques. If you are pregnant and also have
even mild gum disease, you have a 300–500 percent greater chance of a low birth weight child from a preterm birth according to the Academy of General Dentistry. Preeclampsia (abnormal blood pressure with pregnancy) is also associated with periodontal disease. With gum disease, you have a 600
percent increased risk of Alzheimer’s disease. Periodontal microorganisms have also been found in stroke-area brain tissue. With gum disease you have nearly a
48 percent greater overall risk of cancer, including greater risk of pancreatic, stomach, lung, kidney, colorectal, and esophageal cancers. Postmenopausal women with gum disease have a 14 percent greater risk of breast cancer.
In the morning—It’s vital to clean
your mouth before you eat or drink anything in the morning. Otherwise, you will just swallow all of the bacteria that accumulated overnight in your mouth. Scrape your tongue, ﬂoss, and brush—in that order. During the day—As a substitute for
brushing, rinse your mouth within 3–5 minutes of eating throughout the day. I advise vigorous swishing with plain water after eating. If you notice
any food stuck between your teeth, be sure to ﬂoss, as that food will begin to irritate gums and become a breeding ground for bacteria. Before bed—Brush and ﬂoss again in
the evening, the last thing before bed. It’s also important to get regular checkups. Teeth should be professionally cleaned 2–4 times per year. If you already have gum disease, there are several treatments that may help. In many moderate to advanced cases, where there has been bone loss, it may be necessary to surgically remove unhealthy tissue and/or perform laser treatments, bone augmentation procedures, and even tooth removal. None of these sound very fun, but with the skilled specialists today, solutions are available. As always, though, prevention is the best approach, and helping children see the value of good home care early in life can go a long way toward avoiding problems in the future.
It’s vital to clean your mouth before you eat or drink anything in the morning. Otherwise, you will just swallow all of the bacteria that accumulated overnight in your mouth.
Your chance of respiratory disease
is increased. You have an increased risk of devel-
oping diabetes. Gum disease is a main cause of
gastric and duodenal ulcers. It may lead to and aggravate arthritis.
The Healthy Edge
6/20/17 2:18 PM
4 Steps to Fight Constipation OUR BODIES are bombarded with toxins daily, and in order to stay healthy, we must be able to efficiently eliminate these harmful substances on a regular basis. The problem is that many of us are not “regular,” and we struggle with constipation, which can lead to bloating, cramping, and other symptoms. Constipation is one of the most common digestive problems in America, affecting an estimated 42 million people. If you suffer from constipation, here are some steps you can take to help facilitate elimination and get back to being regular. 1. Increase fiber intake. To get extra fiber, include more green leafy vegetables, fruits, and unrefined whole grains in your diet. Shoot for a goal of 30 grams of fiber per day. If necessary, supplement your diet with a fiber supplement.
BY SALLY KARLOVITZ, CN
various purposes there, including absorption of nutrients and elimination. Herbs such as cascara sagrada and rhubarb root work as natural laxatives to help get the bowel moving, while marshmallow root and chamomile work to soothe the intestinal tract. 4. Move your body. Exercise increases the burning of food and the need for digestion. Plus, it improves circulation and helps you feel good! Don’t spend another day feeling uncomfortable. With these additions to your daily routine, constipation can become a thing of the past.
2. Drink more water. Inadequate fluid consumption is one of the main causes of constipation. Water helps soften the stool and flush toxins from the body. It is extremely important to drink a large glass of water when you take fiber supplements to help the movement of fiber through the colon. 3. Add intestinal support. Herbs and probiotics can help improve intestinal health. Probiotics are the friendly bacteria that live in the intestinal tract. They serve
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...IT’S THAT EASY! The Healthy Edge
6/20/17 2:22 PM
By Sherrie Strausfogel
beauty breakthrough Probiotics are well-known as a key component of healthy digestion, but they can also work wonders on your skin
robiotics, the well-known “friendly” bacteria that are essential for a healthy digestive tract, are also good for your skin. The American Academy of Dermatology named probiotics one of 2014’s beauty breakthroughs after research showed that probiotics—both oral supplements and topical applications—can signiﬁcantly beneﬁt a host of skin conditions, including acne, rosacea, and eczema. Oral probiotics may help ease skin issues by introducing healthy bacteria into the digestive system, whether as live active cultures that can be found in some high-quality yogurts, as well as keﬁr and fermented fruits, or as daily supplements. They can prevent the system-wide inﬂammation that is thought to lead to conditions such as acne and rosacea. The most eﬀective probiotic strains include Lactobacillus, L. acidophilus, and B. biﬁdum. Recent research also shows that topical probiotics, which can be found in a variety of natural masks, creams, cleansers, and skin treatments, can protect and calm skin redness and irritation. And some even kill germs. According to the American Academy of Dermatology, topical probiotics may be able to cause “bacterial interference” by obstructing bacteria and parasites that cause inﬂammation, redness, or bumps. Research to determine which probiotic strains make substances that have antimicrobial properties and can kill bad bacteria is ongoing. And probiotics even have an antiaging bonus. By calming inﬂammation and acting as a protective shield for the skin’s surface, probiotics can also help hydrate aging skin, thereby reducing wrinkle, and improving skin’s elasticity.
Promote and maintain radiant looking skin with Dr. Ohhira’s Probiotic Kampuku Beauty Bar by Essential Formulas. This soap bar contains healing plant extracts fermented with probiotics for clarifying, balancing, and rejuvenating benefits. Coconut oil, with known antimicrobial activity, provides purifying power and health benefits. Perfect for daily us for face and body.
Diminish dark spots and discoloration with Andalou Naturals Probiotic + C Renewal Cream. This daily moisturizer brightens skin, evens skin tone, and improves skin’s immunity with a probiotic sourced from Lactobacillus. Apple and grape stem cells and vitamin C renew, repair, and regenerate skin cells for a healthy glow.
Enhance shine and softness to your hair with Nature’s Gate Jasmine + Kombucha Shampoo & Conditioner. Probiotic-rich fermented kombucha adds a healthy shine, while jasmine softens, and kale extract nourishes your hair.
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BN_Jul17_batch print.indd 6
5/31/17 1:42 PM
By Neil Zevnik
where there’s smoke . . . This ancient preservation method is a healthy and delicious way to get more ﬁsh into your diet
Smoked Trout & Apple Salad SERVES 4
1 Granny Smith apple 2 Tbs. chopped toasted pecans 2 tsp. plus 2 Tbs. fresh Meyer lemon juice ½ Tbs. apple cider vinegar 1 tsp. Dijon mustard 2 Tbs. avocado oil 8 oz. smoked trout (or other smoked fish), flaked into large pieces 4 cups Little Gem or Boston lettuce leaves, torn Salt & pepper to taste 1. Peel and slice apple into thin slices. Toss apple slices with 2 tsp. lemon juice. 2. In a jar, combine 2 Tbs. lemon juice, apple cider vinegar, and mustard. Shake well. Add avocado oil, and shake well again. 3. Place trout, apples, and lettuce in large serving bowl. Drizzle just enough dressing to moisten lightly, add salt and pepper to taste, and toss very gently. Sprinkle nuts over top. PER SERVING: 230 cal; 17g pro; 13g total fat; (2g sat fat); 11g carb; 80mg chol; 70mg sod; 2g fiber; 7g sugars
PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
y now, we all know that including ﬁsh in our daily diet will lead to better health. It is an excellent source of protein and provides an array of vitamins and minerals that are essential for our well-being. But often overlooked are the smoked versions of certain ﬁshes, which can provide a welcome variety and yet still furnish the full health beneﬁts that make our piscine provisions so vital, especially omega-3 fatty acids. Smoked ﬁsh has been consumed by humans for millennia, though initially it was less a delicacy than a necessity. Smoking allowed for the preservation of the day’s catch long before refrigeration came along, and seaside villages depended on it for their continued existence. Nowadays, smoked ﬁsh is prized for its subtle deliciousness, and has made its way into multiple ethnic and regional cuisines. Essentially there are two types of smoking—cold and hot. Both processes involve an initial brining of the ﬂesh, followed by exposure to smoke. The cold method doesn’t cook the ﬁsh, so that it remains raw and must be kept refrigerated. The most familiar example is the smoked salmon usually referred to as “lox”. Silky and delicate, it is customarily thinly sliced and used for canapés, appetizers, and salads. Hot-smoked ﬁsh is ﬁrmer and generally fully-cooked, and is often served ﬂaked or chunked. Trout is the most ubiquitous example of this method, but others include whiteﬁsh, mackerel, and the ever-popular British breakfast food “kippers,” which is a smoked herring. Specialty items may include such esoterica as smoked scallops, albacore tuna, and even shrimp. If you’re feeling bold and want to try a new culinary adventure, consider doing your own smoking! Inexpensive home smokers are readily available, and tutorials to guide you through the process abound on the Internet. As long as you have a reliable ﬁ shmonger, a little patience, and plenty of time, you can create your own unique oﬀerings. Diﬀerent types of wood chips, from alder to cherry to apple to mesquite, will each impart their own special savor. And if you happen to be an avid ﬁsherman, what better way to utilize your catch and delight your friends and family? One thing to keep in mind with smoked ﬁ sh is portion size. Because it has been brined, the sodium content will be higher than usual. Hence, it is best used in smaller amounts: served as nibble food, garnishing a salad, enhancing some soft scrambled eggs. You’ll ﬁnd that its deep ﬂavor proﬁle makes a little go a long way.
6/20/17 2:31 PM
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BN_Jul17_batch print.indd 6
Compared to native curcumin extract.
5/25/17 11:42 AM
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
a cleaned-up classic Skip the processed mystery meat with these wholesome chicken nuggets
et me ask you a question: What part of the chicken is a “nugget?” And where on the planet can you ﬁ nd a “natural” chicken nugget? I’ve never seen one, and I doubt you have either. (For an in-depth look at what really goes into typical fast-food comfort foods, check out Pandora’s Lunchbox: How Processed Food Took Over the American Meal by Melanie Warner.) The bottom line is that a “healthy fast-food nugget” is an oxymoron. They’re a terriﬁc comfort food, but they’re usually deep-fried in reused vegetable oil and coated in a batter that contains sugar, white ﬂour, and Crispy Chicken Nuggets artiﬁcial ﬂavors and colors. But—and this is a big “but”—they sure do taste great. And SERVES 4 who wouldn’t love to have all that taste without the negatives? Well, your wait is over. This recipe is lower in calories than conventional nuggets; it’s High heat cooking spray baked instead of fried; and it’s much higher in ﬁber, thanks to the ﬂaxseeds (which also 1½ cups organic, no-added-sugar cornflakes contain valuable cancer-ﬁghting lignans as opposed to cancer-causing chemicals). Chef ¼ cup shaved Parmesan cheese Jeannette did a ton of testing to get this recipe exactly right, even incorporating corn 1 Tbs. ground flaxseed ﬂakes to keep them extra crispy. Give them a try, and we’ll bet that you—and your ½ tsp. garlic powder family—will never want to go back to those mystery nuggets again. —Dr. Jonny ½ tsp. onion powder ¼ tsp. fresh ground black pepper ¼ tsp. cayenne pepper, optional ½ tsp. salt, divided 1½ lbs pastured chicken tenders 1 egg
1. Preheat oven to 400°F. Spray a cookie sheet with a light coating of high-heat oil. Combine cornflakes, cheese, flax, powders, peppers, and ¼ tsp. salt in a food processor or blender, and pulse or grind until it makes crumbs. Pour into shallow bowl.
NOTES FROM THE CLEAN FOOD COACH Using tenders for the nuggets is a great choice because they are convenient and low-calorie. Chicken tenders, taken from the breast meat around the ribs, are the leanest meat on the chicken and they cook up very quickly. But if you’d prefer to use whole breast, place the meat in the freezer for 10 minutes before slicing to firm up the flesh and make it easier to cut. You can easily double or triple the recipe and batch these nuggets for convenience. To freeze them, place the prepared raw nuggets in one layer on cookie sheets, cover lightly with plastic wrap, and freeze overnight or until solid. Once frozen, you can store them in quart or gallon-sized zip-closure freezer bags (press the air out of the bag before sealing) and take out as many as you need for a meal. For best results, thaw them in the fridge overnight and cook according to recipe directions. They won’t be quite as crispy as freshcooked ones, but they’ll still taste great.
2. In separate shallow bowl, lightly beat egg and remaining ¼ tsp. salt. Dip each tender into egg to thoroughly coat, and then roll in corn flake mixture until it’s thoroughly covered. 3. Lay tenders uniformly on prepared cookie sheet, and bake about 12 minutes, or until coating is crisp and chicken is cooked through. 4. While chicken is cooking, whisk together dip ingredients in small bowl, and serve on the side as a dipping sauce for warm tenders. PER SERVING: 580 cal; 31g pro; 30g total fat (7g sat fat); 43g carb; 120mg chol; 1570mg sod; 3g fiber; 5g sugars
PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
1 Tbs. fruit-sweetened apricot jam 2 Tbs. Dijon mustard ¼ cup plain organic yogurt
6/22/17 10:29 AM
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