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$3 free

June 2017

HOLISTIC HERB

How garlic can help boost heart health, reduce cancer risk, and more! SAY ‘GOODBYE’ TO MILK

the best non-dairy alternatives for bone health

SALAD DAYS

Cool, crisp dishes to help you Beat the Heat

plus! Summer

Remedy Kit

natural relief for sunburn, bug bites, and other seasonal woes HE_Jun17_FrontCovers.indd 1

9 HEALTHY WAYS TO GET

BIKINIREADY P. 18

4/28/17 9:38 AM


Babo Botanicals

Rabbit Coffee Roasting Co.

Clear & Sheer Sunscreens

Nitro Cold Brew

$FRQFHQWUDWHGFRÎ?HHPDGHIURP organic single origin beans that steep for over 18 hours in a refrigerated room. This cold brew is nitrogen infused to create a smooth and intensely rich FKRFRODW\ČľDYRUZLWKDKLQWRIQDWXUDO sweetness and low acidity.

OXiGEN

OXiGEN Shot A concentrated shot with 5000 ppm stabilized oxygen, which has been shown to speed up clearance of lactic acid, making for faster recovery after exercise. It may also allow you to recover faster from all of life’s stresses. Whether it’s H[HUFLVHDORQJGD\DWWKHRÉ?FHDLUWUDYHO consumption of alcohol, or studying for a big exam, we can all use more oxygen than what we get simply from breathing.

Rhythm Superfoods

Naked Beet Chips Delight in the natural sweetness of beets, packed IXOORIQLWUDWHVČ´EHUDQG potassium. These delicious snacks are dried, not fried, for maximum nutrition. They are vegan, organic and non-GMO. Gluten free.

Shotz

Natural Energy This convenient energy shot provides that burst of energy to get you through daily challenges. It’s made with natural juices and IRUWLȴHGZLWK%YLWDPLQVDQG YLWDPLQ&1RDUWLȴFLDOȾDYRULQJRU preservatives. In Berry and Mango.

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Babo Botanicals introduces their new non-nano mineral based susncreens, RÎ?HULQJEURDGVSHFWUXP protection. Daily Sheer Sunscreen SPF 40 is a lightweight, hypoallergenic formula perfect for extra sensitive faces. Sheer Zinc Sunscreen Continuous Spray and Clear Zinc Sunscreen Lotion are fragrance free, SPF 30 formulas perfect for the entire family. Super Shield Sport Stick is a high performance SPF 50 formula that is water resistant & sweat proof to 80 minutes.

MyChelle

SunShield Liquid Tint SPF 50 This softly tinted, 100% PLQHUDOVXQVFUHHQRÎ?HUV maximum UVA/UVB broadspectrum protection. The silky, sheer formula blends weightlessly and seamlessly, matching your skin tone, and giving skin a fresh, healthy glow. Contains bentonite to absorb excess oil and impurities from pores. It’s an oil-free formula perfect for all skin types. Choose from Nude or Natural shades.

Derma E

Natural Mineral Sunscreens Baby Natural Mineral Sunscreen SPF 30 provides gentle sun protection while leaving EDE\ȇVVNLQVRIWDQGIRUWLČ´HG&KDPRPLOHDQG Vitamin E help to leave skin baby soft and soothed. SPF 30 Active StickRÎ?HUVEURDG spectrum protection in a water-resistant formula that is lightweight and gentle. With non-nano zinc oxide, vitamin C and green tea to protect your skin and reduce the appearance of premature skin aging. Purse and pocket friendly.

4/28/17 9:13 AM


Mary Ann O’Dell MS,RD

Jarrow Formulas

Jarro-Dophilus Oral Probiotic Jarrow adds to their Jarro-Dophilus line with Oral Probiotic, supplying over 1 billion Lactobacillus brevis CECT 7480 and Lactobacillus plantarum CECT 7481 probiotic strains per lozenge. These documented VWUDLQVKHOSSURPRWHDQGPDLQWDLQEHQHČ´FLDO RUDOPLFURČľRUDIRUWKHKHDOWKRIWKHJXPV and teeth and better breath. Available in 3LQHDSSOHRU3HSSHUPLQWČľDYRUV

Trace Minerals Research

Power Pak,–- Guava

If you have ever felt drained or sluggish after a day in the hot sun or a tough workout, your body may be telling you that it needs more electrolytes. Trace Minerals LQWURGXFHVDQHZ*XDYDČľDYRUWR their Electrolyte Stamina Power Paks. In addition to electrolytes, it supplies 1200 mg vitamin C plus B vitamins. Non-GMO and gluten free.

Newton Homeopathic

Insomnia

$QDWXUDODQGHÎ?HFWLYHKRPHRSDWKLF combination formulated for symptoms associated with sleeplessness such as frequent waking, restlessness, and the inability to fall asleep or return to sleep after waking. Lactose free pellets. Non GMO and gluten free.

Peppermint

Peppermint is one of the most popular remedies, used traditionally in Eastern and Western medicine as an aromatic, antispasmodic and antiseptic in the treatment of indigestion, cramping, toothaches, headaches and colds. It is found in various forms, including tea, herbal extract, whole herb supplement, oil supplement (internal) or essential oil (topical). Peppermint is probably best known for its stomach and GI soothing properties. Peppermint can aid digestion and settle the stomach because it contains properties that dispel gas and relieve cramping. Studies have shown that peppermint may treat digestive disorders by relaxing the smooth muscles VXUURXQGLQJWKHLQWHVWLQHV6SHFLČ´FDOO\VWXGLHV have shown that enteric-coated peppermint RLOVXSSOHPHQWVDSSHDUWREHHÎ?HFWLYH when used for irritable bowel syndrome and abdominal pain, helping to reduce symptoms such as abdominal pain, constipation, FUDPSLQJLQGLJHVWLRQDQGČľDWXOHQFH 3HSSHUPLQWȇVEHQHČ´WVDOVRH[WHQGEH\RQG the digestive system. Peppermint essential oil contains menthol, a well-accepted external analgesic. For this reason, peppermint is commonly used topically to relieve headache pain and other forms of pain. Peppermint essential oil can also be used as an inhalant to help stimulate and open the sinuses, temporarily relieving congestion.

Paragon Plus™ Genexa

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Peppermint Eze™

Children’s Allergy-D

• Peppermint oil capsules.

Allergy-D for children tackles your child’s worst nasal allergy symptoms KHDGRQZLWKDVDIHDQGHÎ?HFWLYH organic formula designed to help your child feel better faster. These organic chewables are non-drowsy.

• With ginger & fennel for WKHLUV\QHUJLVWLFEHQHȴWV • Enteric-coated so ingredients will be released in the intestines.

4/28/17 9:18 AM


June 2017 Oven-Roasted Romanesco Broccoli

p. 29 features 18 Get Bikini-Ready Say hello to summer this year with your best body ever! We’ve designed a complete mind and body guide to help you look more radiant, feel more confident, and get ready for swimsuit season. Just try these nine powerful techniques.

20 No-Cook Summer Salads When the weather starts to get steamy—and you’re already roasting—there’s no point in heating up the house with a blazing oven or standing over a fiery grill. Instead, keep your cool all summer long with these fresh, intriguing, full-meal salads.

departments NEWS FLASH

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GLOWING SUMMER SKIN

Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR

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Get an Edge with Enzymes. Enzymes are about much more than just healthy digestion. Here are five great ways to get the most from your enzyme supplements.

HERBAL ADVISOR

10

Put More Garlic in Your Life. From spicing up your recipes to boosting heart health, few herbs are as versatile—and good for you—as garlic.

HEALING EDGE

EXPERT’S CORNER

14

Letting Go of Milk. Give dairy a pass and focus on lesser-known food strategies for bone health.

2

PURE BEAUTY

24

Secrets to a Great Shave Every Time. Say goodbye to red bumps, raw skin, and rashes—and stay stubble- and nickfree—with these slick shaving solutions.

ADAPTOGENS

27

This unique class of herbs can help your system handle stress and get your body back into balance.

12

Summer Remedy Kit. Don’t let sunburns, bug bites, or poison ivy ruin your summer fun. Take along these safe, convenient homeopathic remedies for immediate relief.

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Fun in the sun can wreak havoc on skin. But it doesn’t have to be that way. Just try a few of these skin-saving strategies to look your best all summer long.

CLEAN EATING

28

Heirloom Fruits & Vegetables. When it comes to produce perfection, there’s no school like the old school.

NATURAL GOURMET

30

Play it Cool! Beat the summer heat—and maybe even live longer—with our ginger-spiked iced green tea.

June 2017

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4/28/17 8:58 AM


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T H E

P O W E R

I N S I D E

Available at fine natural food stores statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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† Note: Both dietary and other ingredients in this formula are derived from sources

For additional information on Bluebonnet nutritional supplements, please visit www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA

that have not been genetically modified using modern biotechnology.

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3/29/17 11:00 AM


editor’s letter Fun in the Sun Summertime is finally here, so it’s time to rouse ourselves from winter hibernation, get up, get outside, and get moving! Of course, the summer months also bring their own set of challenges, and this issue of The Healthy Edge is packed with ideas to help you navigate the season in style—and in good health. Looking to shed some winter pounds and get into shape for your swimsuit? Check out “Get Bikini-Ready” (p. 18) for nine simple ways trim down, shape up, and look and feel your best this summer. Worried about what all that fun in the sun will do to your skin? “Glowing Summer Skin” (p. 16) offers simple tips for sun protection from the inside and out. Don’t hit the road this summer without the items in our “Summer Remedy Kit” (p. 12), which features the best take-along homeopathic preparations for everything from insect bites to motion sickness. And if you’re searching for healthy ways to beat the heat, try whipping up one of our “No-Cook Summer Salads” (p. 20) or a cool glass of refreshing Iced Green Tea Limeade (p. 30). Finally, if you need last-minute Father’s Day gift ideas for the man in your life, don’t miss “Secrets to a Great Shave Every Time” (p. 24) for a selection of soothing, natural shave creams and gels that can help Dad beat razor burn and look his very best this summer—and all year round. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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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 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.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 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 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. 5. 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.

June 2017

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4/28/17 8:59 AM


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3/29/17 11:01 AM


newsflash MAGNESIUM PREVENTS LIFESTYLE-RELATED DISEASES An analysis of studies following more than a million people shows that higher levels of magnesium play a major role in reducing risk for diseases tied closely to diet and lifestyle, namely type 2 diabetes, heart disease, and stroke. Published in the journal BMC Medicine, the research found these benefits among people with the highest magnesium levels:

18 MONTHS The youngest age at which children should be exposed to media screens—TV and other electronic devices—is 18 months, according to the American Academy of Pediatrics. Video chats, which are popular with grandparents and other relatives who live far away, are the only exception.

* Type 2 diabetes: 26% lower risk

* Heart disease: 10% lower risk * Stroke: 12% lower risk

FIT kids are SMART kids Strong muscles in kids correlate with better memory, according to a study of 70 children between the ages of 9 and 11, led by the University of Illinois at Urbana– Champaign. Earlier studies have found that being aerobically fit improves kids’ thinking ability, attention, memory, and academic performance. Bottom line: kids need both aerobic and strength-building activities during their school years.

Go Camping, Sleep Better As little as one weekend of camping can reset circadian rhythms—our internal body clock— and make it easier to routinely get a good night’s sleep, both during and after the vacation. So say researchers at the University of Colorado Boulder, who compared sleep effects of backcountry camping with a weekend off in the city. Electric lights and screen time with TVs, smartphones, and other devices keep us up late by delaying production of melatonin, the sleep hormone. “Late circadian and sleep timing in modern society are associated with negative performance and health outcomes such as morning sleepiness and accidents, reduced work productivity and school performance, substance abuse, mood disorders, diabetes, and obesity,” says lead researcher Kenneth Wright, PhD. However, he adds, “A weekend camping trip can reset our clock rapidly.” To find places to camp, visit the National Park Service at nps.gov.

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June 2017

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4/27/17 11:07 AM


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3/29/17 11:10 AM


supplement advisor

By Kim Erickson

get an edge with enzymes Discover five great ways to benefit from enzyme supplements

E

nzymes are proteins that play a key role in every single function that occurs in the body. Each type of enzyme has a specific job, and having the right enzyme is like having the right key to open a specific lock. Read on to learn more about how to benefit from enzymes:

1. Enhance Digestion Enzymes are essential for the breakdown of food and the absorption of nutrients. Among the most important are protease, lipase, and amylase. Each of these enzymes works to digest a specific type of macronutrient. Protease breaks apart protein. Lipase processes fat. And amylase digests carbohydrates. Without these three enzymes, your body wouldn’t be able to process that cheeseburger you had for lunch. However, taking a broad spectrum of digestive enzymes in supplement form helps to ensure that your digestive tract has sufficient enzymes to deal with the foods you eat. Since food rarely contains only protein, fat, or carbohydrates, it’s wise to choose a supplement that contains a blend of enzymes to ensure complete digestion.

2. Eradicate Heartburn Too often, mealtime can end with a case of indigestion. Digestive enzymes to the rescue! How well do digestive enzymes work? A double-blind crossover study conducted at the Minneapolis Veteran’s Affairs Medical Center found that taking enzymes along with a high-calorie, high-fat meal significantly reduced bloating, gas, and the feeling of fullness. Another randomized, placebo-controlled trial found that people with chronic dyspepsia who took a daily dose of enzymes after their two largest meals of the day had significantly less abdominal pain, distention, belching, diarrhea, or heartburn after just two weeks. 8

3. Restore Age-Related Enzyme Deficiencies When you were young, your body created all of the enzymes needed for healthy and complete digestion. That may be why you could eat whatever you wanted during your high school and college years. But as you aged, this production began to slow down. Not only can this create a deficiency in the critical enzymes needed for good digestion, it can also leave you with post-meal indigestion. In a perfect world, you could replenish the enzymes you need through the foods you eat. But that’s easier said than done. Whenever food is processed or cooked, enzymes are destroyed. Fortunately, you can fortify your body’s supply with a variety of supplements. When taken with food, digestive enzymes provide the body with what it needs to digest that food—so that the pancreas doesn’t have to produce its own enzymes. This puts less demand on the digestive system. Most enzyme supplements provide the four major digestive enzymes—amylase, lactase, lipase, and protease. These work to digest carbohydrates, milk sugar, fat, and protein respectively. But for complete digestion, it’s smart to look for a supplement that also includes bromelain—a proteolytic enzyme derived from pineapple—and cellulase—another plant-based enzyme that breaks down dietary fiber.

4. Fight Food Intolerances If you have intolerances to certain foods (e.g., gluten, dairy) or find that certain foods (e.g., beans, cruciferous vegetables) disagree with you, enzymes can help. Newer formulations include enzymes that target common food intolerances such as gluten, as well as higher potencies of other enzymes to counteract possible reactions to diary, beans, and other hard-to-digest foods. These blends are great to take when

dining out. Even when you think a restaurant dish is free of potentially allergenic ingredients, it may not be, and enzymes can provide an extra level of protection. Choose from products targeting a single food or combination formulas addressing a range of problematic foods.

5. Relieve Pain and Inflammation Systemic enzymes are similar to digestive enzymes with one big difference—they work within the bloodstream rather than the digestive system. Benefit wise, systemic enzymes such as serrapeptase support overall health; however, they are best known for their anti-inflammatory power. But they can also help thin excess mucus and support the breakdown of toxins, allergens, and unhealthy levels of fibrin in the blood (related to clotting). Systemic enzymes are best taken on an empty stomach. Try in place of NSAIDs such as ibuprofen for pain relief.

Solgar Comfort Zone

Enzymedica Digest Spectrum

Paragon Plus Quad-Zyme Vegetarian Enzyme

June 2017

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4/24/17 10:59 AM


‘‘I take BioSil every day... I’m amazed at the results I see in my skin, hair, and nails!’’ CHRISTIE BRINKLEY

Does this Health-Conscious Super Model and Super Mom Really Have an Unfair Advantage for Defying Age? “YES, Regain Your Lost Collagen!”

“BioSil Si Is Backed by Genuine Clinical Trials!” Sil

“After the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen, of course, “plumps” your skin and makes it smooth and youthful looking. In addition, collagen gives your skin its vital youth-promoting elasticity. Plus, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger, too.

“I firstt tried BioSil because I saw the remarkable resu results of its e-blind, placebo-controlled clinical trials in genuine double-blind, cal journals. I keep using it because of the results I see in medical irror!” the mirror!”

BioSil gives you the ability to regain lost collagen, add new collagen, and protect both your new and existing collagen.† “So yes, I feel like BioSil does give me an unfair advantage,” says Christie smiling.

“BioSil Generates Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally!

BioSil Available at natural health stores nationwide ®

Clinically Proven BioSil

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• Reduces Fine Lines & Wrinkles 30% ‡† • Strengthens & Thickens Hair 13% **† • Improves Skin Elasticity 89% ‡† • Strengthens Nails ‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

Give Yourself an Unfair Advantage! Try BioSil and give your skin, hair, and nails an unfair advantage! You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets at www.BioSilUSA.com/BNP0517

©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has 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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3/29/17 11:07 AM


herbal advisor

By Vera Tweed

put more garlic in your life There are a lot of really good health benefits to taking garlic supplements— and cooking more with fresh garlic

T

here are thousands of scientific articles about garlic, including one Norwegian study that tried to determine if it repels vampires. Unable to find the mythical creatures, researchers substituted leeches and found that the blood suckers were attracted to garlic, rather than being repelled by it. They concluded that garlic possibly attracts vampires. More importantly, studies show that garlic does repel other unwanted organisms, including bacteria, viruses, and fungi; has anti-tumor qualities; reduces risk for heart disease; and may improve levels of blood sugar by reducing insulin resistance. Its use dates back thousands of years, for prevention and treatment of various diseases, in poultices to prevent infection of wounds, and even as a performance enhancer among athletes in ancient Greece.

Heart Health Booster Today, prevention of heart disease is one of the biggest reasons why people take garlic in supplements. It mildly lowers blood pressure and reduces formation of harmful plaque in arteries. Among garlic supplements, Aged Garlic Extract (AGE) is one whose effects have been documented in hundreds of scientific articles. Researchers at Harbor-UCLA Medical Center in Torrance, CA, found that AGE supplements slowed the progression of arterial plaque by 80 percent. “We have completed four randomized studies, and they have led us to conclude that Aged Garlic Extract can help slow the progression of atherosclerosis and reverse early stages of heart disease,” says researcher Matthew Budoff, MD. A review of garlic research, published in the Journal of Nutrition , analyzed 10

studies that followed a total of more than 3,000 people. It found that garlic supplements reduced total and LDL cholesterol by up to 10 percent if taken for at least two months. Systolic blood pressure (the top number) was reduced by an average of 5.1 mm Hg, and diastolic by 2.5 mm Hg. The review also found that garlic enhanced the immune system. Another review, published in the same journal, found that other markers of atherosclerosis, such as inflammation and calcification of arteries, were also reduced. Although studies showed that different types of garlic supplements were effective, researchers noted: “The most consistent benefits were shown in studies that used Aged Garlic Extract.”

develop further if it is allowed to sit for about 10 minutes at room temperature. When cooking whole cloves, simply cutting off the tops and letting them sit for 10 minutes before cooking preserves some active ingredients. As a general rule, the cooking method makes less of a difference than the time, as the longer raw garlic is exposed to heat, the more active compounds are destroyed. But one study, published in the Journal of Functional Foods, found that stir-frying was most effective. Wakunaga Kyolic Aged Garlic Extract Cardiovascular

Other Research Highlights Among garlic’s other documented benefits: A study tracked diets and health of more than 40,000 women in Iowa and found that regularly eating significant amounts of raw or cooked garlic reduced risk for stomach and colon cancer. Another study found that garlic supplements, taken daily during cold season, may help to prevent or shorten the duration of colds. And another found that taking 1,200 mg daily of garlic in supplements, for a few months, reduced tick bites.

Oleomed Garlic in olive oil softgels

Viva Vitamins Phyto Garlic

HOW TO USE GARLIC SUPPLEMENTS

Eating Raw and Cooked Garlic As well as being a flavorful culinary ingredient, garlic is a therapeutic food. When we chew raw garlic, beneficial compounds are released, but cooking can destroy them. Studies have found that even 30 seconds of microwaving whole garlic cloves can negate active compounds. However, chopping or crushing raw garlic begins to release beneficial compounds, and these

Garlic supplements are available as capsules of garlic oil, powders, freezedried garlic, or may be made from whole garlic in tablets or capsules. Follow product directions for use. Aged Garlic Extract is a specific type of odorless garlic supplement, available in capsules and as a liquid supplement. Studies have found that 1,200 mg daily is effective for heart health.

June 2017

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4/28/17 9:00 AM


Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

So, c’mon life, bring it on. We’re ready for you!

Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998

for a FREE SAMPLE or email info@wakunaga.com Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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3/29/17 11:09 AM


healing edge

By Avghi Constantinides, DHom, HMC, MA

summer remedy kit Homeopathic remedies for motion sickness, sunburn, poison ivy, and bug bites

N

o matter where you’re headed this summer, it’s a good idea to have a homeopathic remedy kit that’s small enough to take along with you. Certain remedies are a must for any trip. Here are the essentials for the summer’s most common issues.

Motion Sickness Use the remedy below that best matches your specific symptoms, or simply reach for Nux vomica, which can be used in any case of motion sickness. Combination formulas are also available. Tabacum: pale and clammy complexion; lying still with your eyes closed eases motion sickness; cigarette smoke may worsen nausea. Petroleum: you may start feeling hungry for small amounts of food and have an increase in saliva; gas and exhaust fumes may contribute to your motion sickness. Cocculus: your symptoms get worse at the sight, smell, or thought of food; chilly air also worsens symptoms; you might feel dizzy and nauseated or need to lie down; noise and cold weather can also intensify symptoms.

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Nux vomica: This remedy can be helpful for all types and symptoms of motion sickness. It’s often added to combination products formulated for motion sickness.

Sunburn Add the following remedies to your kit for sunburn relief, and pick the one that best matches your symptoms: Cantharis: pain and/or difficulty sleeping from sunburn pain. Belladonna: a bright-red sunburn (an “angry-looking” burn) accompanied by a headache and/or chills. Urtica urens: sun poisoning that is characterized by itchy, stinging eruptions; this remedy is also helpful if you develop itchy welts after swimming in the ocean.

200c or 1m. But don’t let the rash get too bad before switching to another remedy if Rhus tox doesn’t work. Two other helpful formulas to consider: Anacardium orientale: large blisters; filled with yellow fluid; extreme swelling, especially on the face. Croton tiglium (Croton tig.): inflamed eruptions that may burn.

Hyland’s Motion Sickness

Nova Skin Rash Complex

Poison Ivy, Oak, & Sumac For poison ivy, oak, or sumac, the best homeopathic remedy to use is Rhus toxicodendron (Rhus tox.). Start with a potency of 30c. If your rash worsens (e.g., it continues to spread and remains extremely itchy), try a higher potency—

Dr. King’s Natural Medicine Poison Ivy & Oak Relief

June 2017

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expert’s corner

letting go of milk Give dairy a pass and focus on lesser-known food strategies for bone health

I eat and drink a lot of milk products mostly because I want to be sure I get enough calcium for healthy bones. Unfortunately, I have asthma and a lot of digestive distress, and I’ve been wondering whether dairy is part of the problem. If I find I’m reacting to dairy products and feel better not eating them, how can I get enough —Janet K., Toledo, Ohio calcium to protect my bone health?

Q:

The idea that we have to consume a lot of cow’s milk for strong bones is deeply ingrained in our society, but it’s based mostly on a successful PR strategy by the dairy industry rather than scientific fact. Believe it or not, anthropologists know that people in hunter-gatherer societies who didn’t consume milk had much stronger, healthier bones than people from agrarian societies who did. It’s true that milk is high in calcium, and 99 percent of the calcium found in the average adult body resides in our bones. But the long-held belief that we need plenty of calcium to prevent osteoporosis—a disease characterized

A:

by porous and fragile bones—isn’t as accurate as you’d think. Numerous studies have found no association between high calcium intake and lower fracture risk.

* Fruits and vegetables—Fruits and

Calcium Sources vs. Inhibitors The truth is: we can get the calcium we need from nondairy foods. Good sources of calcium include dark-green vegetables such as broccoli, broccoli rabe, garden cress, collard greens, turnip greens, kale, bok choy, and grape leaves; white beans; sesame seeds, hazelnuts, and almonds; and wild salmon and sardines. In addition to consuming enough calcium, we need to help our bodies properly absorb and utilize that calcium. And that means reducing our intake of calcium inhibitors, which adversely affect calcium metabolism and degrade bone health. Common calcium inhibitors can include excess sodium in the diet from too many processed foods; soft drinks or other sources of too much sugar in the diet; excessive fiber and phytate from grains such as wheat; high amounts of caffeine from coffee, tea, and soft drinks; excessive alcohol consumption; and cigarette smoking.

Beyond Calcium Our focus on calcium also causes many of us to overlook other foods and 14

nutrients that are just as important for bone health, including:

*

vegetables contain an array of vitamins, minerals, antioxidants, and alkaline salts, some or all of which can have a beneficial effect on bones. Studies have shown that higher fruit and vegetable consumption is associated with beneficial effects on bone density in elderly men and women, although the exact components that may give this benefit are still to be clarified. Onions—Studies show that onions can help increase bone density and may be of special benefit to women of menopausal age who are experiencing loss of bone density. Research suggests that women who have passed the age of menopause may be able to lower their risk of hip fracture through frequent consumption of onions.

BAD TO THE BONE Avoid these bone health robbers: * * * *

Excess sodium Soft drinks Too much sugar Excessive fiber and phytate from grains * High amounts of caffeine * Excessive alcohol consumption * Cigarette smoking

June 2017

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By Melissa Diane Smith

Magnesium plays an important role in forming bone mineral. Almonds are a great food source, with 247 mg per cup. deficiency contributes to impaired bone growth in children, and milder degrees of zinc deficiency have been reported in the elderly and could contribute to poor bone status. Red meat, poultry, and pumpkin seeds are good sources of zinc.

* Protein—Adequate dietary protein

*

*

is essential for optimal bone mass gain during childhood and adolescence, as well as preserving bone mass as we grow older. Insufficient protein intake is common in the elderly, and is more severe in hip fracture patients than in the general population. Lack of protein also robs muscle mass and strength, which heightens the risk of falls and fractures and contributes to poor recovery in patients who have had a fracture. Good animal protein sources include red meat, poultry, fish, and eggs; vegetarian sources include legumes, nuts, and seeds. Vitamin D—Known as the sunshine vitamin because it’s made in our skin after exposure to the sun’s ultraviolet B rays, vitamin D plays a key role in assisting calcium absorption and ensuring the correct renewal and mineralization of bone tissue. Maintain a sufficient D supply through adequate, safe, non-peak exposure to the sun, regularly eating fatty fish, or taking vitamin D supplements. Vitamin K—Like vitamin D, vitamin K is required for the proper mineralization of bone. Some evidence suggests that low vitamin K levels lead to low bone density and increased risk of fracture in the elderly. Vitamin K1 is abundant in leafy green vegetables such as lettuce, cabbage, kale, broccoli, and liver; vitamin K2, deemed essential

*

*

for bone health, is best obtained from supplements. Magnesium—Magnesium plays an important role in forming bone mineral. Particularly good food sources include dark leafy greens, nuts, seeds, beans, avocados, and fish. Zinc—This mineral is required for bone tissue renewal and mineralization. Severe

To put it simply, we need a whole-foods diet rich in nutrients across the board to promote healthy bones. And don’t forget about the importance of moving your body. Weightbearing exercise helps build bone mass and strength in the young, maintains bone density in adults, and slows bone loss in the elderly.

TROUBLE WITH MILK? Some people who have trouble digesting milk have lactose intolerance, a condition in which the body is deficient in lactase, the enzyme necessary to digest lactose milk sugar. When lactose isn’t broken down, it passes into the large intestine, causing gas, diarrhea, and other unpleasant symptoms. These issues can often be avoided by consuming lactose-free dairy products, or by taking a Lactaid digestive enzyme. Dairy allergies, on the other hand, are an immune response to a protein found in dairy products, rather than an enzyme deficiency. If you have an allergy to cow’s milk, eating dairy products—even if they’re lactose-free—will continue to cause health problems, including diarrhea and abdominal cramping. But symptoms aren’t limited to digestive distress. Dairy allergies can also cause skin rashes, nasal congestion, joint aches, asthma, and earaches. Determining whether you have a problem with dairy isn’t always easy. Milk products can cause “slow” reactions, which means symptoms develop over time—from several hours to days later. Or they can provoke symptoms quickly, within seconds to hours after consuming dairy. Either way, if you avoid cow’s milk products altogether, your symptoms should improve. It’s easy to find milk alternatives made from almonds, cashews, coconut, hazelnuts, flax, rice, or soy in natural food stores. Beware, though: All of these products have been known to cause allergic responses in some people, so you may have to try out a few before you find one that works for you.

The Healthy Edge

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4/24/17 11:06 AM


Glowing Summer Skin BY MARY ANN O’DELL, MS, RDN SUMMER’S HERE, and it’s time to get outside! Camping, swimming, gardening, whatever it is, most of us will spend more time outside during the summer months. Outdoor activity can be exhilarating and healthy, but the hot summer sun can wreak havoc on your hair and skin. Dry hair and patchy skin tone can leave you looking less than your best. Fortunately there are natural ways to maintain and improve your healthy summer glow. Nourish & Protect from the Inside From the inside, nourish and hydrate your skin. Eat plenty of antioxidant-rich foods such as fruits, goji berries, vegetables, and nuts. This ensures antioxidant reserves to protect your skin. Include good fats such as those found in nuts, avocado, flax, chia, cold-water fish, and olive oil. These healthy fats supply essential fatty acids that support moisture balance in the skin. Be sure to drink lots of pure water or antioxidant-rich green tea. A hydrated body helps nourish skin cells and allows water-soluble vitamins to work better. And consider taking collagen to combat signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging.

plan on being out for more than 20 minutes. Look for a broadspectrum formula that protects against both UVA and UVB rays. And seek out mineral-based sunscreens that contain zinc oxide, as well nourishing and protecting ingredients, such as olive oil and essential oils. After sun exposure, apply a lotion or moisturizer that contains antioxidants to moisturize and protect the skin. If you get a sunburn, a topical aloe vera gel can help because of its cooling, soothing and healing properties.

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June 2017

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4/24/17 11:11 AM


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4/24/17 11:10 AM


9 ways to slim down this summer—safely and naturally BY MICHELE BURKLUND, NMD

Say hello to summer this year with your best body ever! Become in-tune with your body, halt sugar cravings in their tracks, improve digestion, nourish your metabolism, lose weight, and feel vibrant just in time for the sunshine. We’ve designed a complete mind and body guide to help you look more radiant, feel more confident, and get ready for swimsuit season. Just try these powerful techniques.

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June 2017

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A plant known as Gymnema sylvestre can help stop sugar cravings in their tracks. Popular in Ayurvedic medicine, gymnema works on the body in two ways: it actually reduces the perception of sweetness inside the mouth and it also shows potential to regulate blood glucose levels. This will, in turn, decrease cravings for sweets. Try it by putting several drops of a tincture on your tongue. And if you still try to eat that piece of chocolate, it will taste like chalk! You can also use gymnema capsules. Try: Himalaya Gymnema Sugar Destroyer Your intestinal microbiota is as unique as you are. It’s estimated that the human gut contains around 100 trillion cells, equaling 2–5 pounds of bacteria. The latest research is focusing on a possible link between the diversity of microbiota and weight gain. In fact, the World Journal of Gastrointestinal Pathophysiology published an article in November 2015 discussing the various ways that gut microbiota could play a role in weight gain—including linking specific strains of bacteria to an increased risk of obesity. Although more research is needed in this area, taking a high quality probiotic that includes diverse strains of beneficial bacteria can help improve your digestion, and it may also help you maintain a healthy weight. Try: Jarrow Jarro-Dophilus EPS 5 Billion This tiny butterfly-shaped gland performs many vital roles in the body, including regulating metabolism through the rate at which food is converted into energy. An article from Harvard Health Publications stated that 13 percent of women between the ages of 35 and 65 will experience hypothyroidism (the body doesn’t produce enough active thyroid hormone) during their lifetime. Brazil nuts have the highest natural source of selenium, which supports thyroid health by providing the building blocks for the conversion of T4 (the inactive thyroid hormone) into T3 (the active form). Eat 1–2 nuts a day to support a healthy metabolism. Try: Better Than Roasted Raw, Sprouted Brazil Nuts

Eating an avocado could be the solution to holding back hunger. Nutrition Journal published a study that found that eating just a half of one of these yummy fruits can decrease appetite by 40 percent for up to three hours. Avocados are loaded with unsaturated fats, contain the highest amount of protein in any fruit, and have more potassium than bananas. Pack some avocados along with spices such as paprika for an on-the-go snack, slice some into a salad, or add them to a smoothie. The stresses of life have changed dramatically over the centuries, but the body’s response remains the same. A big presentation or a fast-approaching deadline produces the same stress reaction in the body that being attacked by a bear did in prehistoric times. Cortisol, the body’s main stress hormone, can be helpful in the short term, but chronic stress disrupts the body’s balance and can lead to weight gain, particularly in the abdominal area. So, how do we decrease cortisol levels in today’s stress-saturated world? An article published in the Journal of the International Society of Sports Nutrition revealed that magnolia bark extract and phellodendron bark extract reduced levels of cortisol and also decreased levels of perceived daily stress in a group of competitive athletes over a four-week period. Studies have also shown that magnolia bark can decrease symptoms of depression, anxiety, and PMS. To reduce stress even more, set aside time each day to relax, breathe, and unwind. Sleep is another powerful stress reducer. Aim for eight hours each night in a fully dark room—turn off your TV, and put that blinking phone in a drawer, not on your nightstand. Try: Paragon Plus Relora Ease Stop rushing through your meals. Directing attention and intention to eating can have profound results. This practice can reduce cravings, increase your enjoyment of food, and put you back in tune with your body. Embrace every morsel while focusing on the taste, texture, and smell of each bite. A 2015 study performed in France revealed that people who focused on the present moment while being aware of

their food without judgment were more likely to maintain a healthy weight than the control group. Try eating in silence, turn off the television, and stop multitasking to enjoy your meal. Forget low-fat and low-carb fad diets; protein is the fuel your body needs in the morning to feel energized throughout the day. Eating a high-protein breakfast can put you on the fast track for lasting success. A study published in the American Journal of Clinical Nutrition in 2013 compared three different groups who ate no breakfast, a normal-protein breakfast, or a highprotein breakfast to measure its relationship to obesity. The study found that the high-protein breakfast group had the greatest response to beneficial alterations in appetite and hormonal signals that control and regulate food intake. Mix up an omelette with your favorite veggies, blend a smoothie with protein powder, or enjoy Greek yogurt with berries and nuts. Try: Tera’s Whey Grass-Fed Organic Whey Protein

Our bodies are 60 percent water, and it’s essential to every cell. Staying hydrated can fend off fatigue, improve cognition, keep skin looking fresh, and just might help with weight loss. A study published in Obesity: A Research Journal using overweight or obese middle-aged adults concluded that drinking two cups of water before each meal can increase weight loss compared to a low-calorie diet alone. Drinking water before meals was shown to increase feelings of fullness that lead to lower consumption of food throughout the day. Embrace one of your most natural needs and drink at least one-third of your body weight in ounces of pure water each day. Try: Essentia Alkaline Water Stop ravenous cravings before they strike with proper planning. Create a weekly meal plan, go to the grocery store with a list, and stock up on healthy on-the-go snacks such as nuts. Want to really track your progress? Keep a food journal and write down your daily consumption. This practice will keep you aware and more in tune with your body. The Healthy Edge

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4/24/17 11:14 AM


NO-COOK

BY LISA TURNER

NN JEA G BY PH YLIN O T O OD S T GRAPH Y BY PORNCHAI MITTONGTARE / FO

When it’s just too hot to turn on the stove, these hearty, no-cook salads are the perfect fast, fresh meal

20

Y E LL EK

s the weather starts to get steamy—and you’re already roasting—there’s no point in heating up the house with a blazing oven or standing over a fiery grill. Instead, keep your cool all summer long with these fresh, intriguing, full-meal salads. Deli meats, leftovers, canned beans, and pregrilled vegetables add protein, nutrients, and fiber without raising the temperature. And they’re hearty enough to satisfy even the healthiest appetites.

June 2017

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RECIPE ON P. 23

REALLY GOOD REASONS TO EAT SALADS THEY’RE HIGH IN NUTRIENTS. Fresh vegetables are loaded with antioxidants and phytochemicals that help prevent disease. THEY’RE PACKED WITH FIBER. A cup of beans has 12–16 grams of fiber. Compare that to a slice of whole-wheat bread, with a paltry 2 grams. THEY’RE MOSTLY RAW. Cooking food destroys enzymes, and damages many vitamins, minerals, and other nutrients. THEY’RE QUICK TO MAKE. Leaving more time for playing in the sun, or under the summer stars. THEY’RE LIGHT. You’re showing more skin now. Enough said.

The Healthy Edge

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4/28/17 9:02 AM


NO-COOK

THAI BEEF SALAD WITH SPICY SESAME DRESSING Serves 4

Deli roast beef makes this salad super fast and easy; ask for it to be sliced a little thicker, which allows it to hold up well in the salad. Leftover steak, chicken, salmon, or shrimp work equally well. The dressing can be made ahead of time and doubled or tripled to make future salad prep even faster. Fish sauce is a salty Asian condiment available in larger grocery stores, gourmet stores, and international markets. Juice of 1 medium lime ¼ cup sesame oil 2 Tbs. fish sauce 2 tsp. sugar 3 garlic gloves, chopped 1 (1-inch) segment fresh ginger, peeled and minced 1 Serrano chili pepper, seeded and minced, or to taste 1 English or hothouse cucumber 1 large head butter lettuce ½ cup sugar snap peas, thinly sliced on the diagonal 4 scallions, thinly sliced (include some green tops) 1 large carrot, cut into matchsticks or shredded 2 small tomatoes, cut into eighths ¼ cup coarsely chopped fresh cilantro and/or mint 1 lb. sliced deli roast beef 1. Squeeze lime juice into jar with a tight-fitting lid. Add sesame oil, fish sauce, sugar, garlic, ginger, and Serrano chili pepper. Screw lid on jar, and shake vigorously to mix. Season to taste with salt and black pepper. 2. Halve cucumber lengthwise and scoop out seeds. Cut cucumber halves crosswise into ¼-inch slices. Tear lettuce into bite-sized pieces and combine in bowl with cucumber. Add sugar snap peas, scallions, carrots, tomatoes, cilantro and/or mint, and beef. Drizzle with enough dressing to lightly coat leaves, and toss to mix. Divide salad among four plates, and serve immediately.

GRILLED VEGETABLE & BASIL LEAF SALAD WITH MAYTAG BLUE CHEESE Serves 4

Grilled vegetables from your local market make this nutrient-packed salad super simple; no dressing is needed, since vegetables are usually grilled with oil, but if yours are dry, drizzle with additional olive oil. We tossed the vegetables with basil leaves for dramatic appeal; spinach, arugula, endive, or shredded cabbage work equally well. For more protein, add canned chickpeas. A tangy blue cheese crumbled on top adds volumes of flavor, but for a vegan version, skip it and top with walnuts instead. ¼ lb. grilled asparagus ¼ lb. grilled yellow peppers ¼ lb. grilled mushrooms ¼ lb. grilled zucchini ⅛ lb. grilled onions Olive oil for drizzling, optional 1 bunch fresh basil 4 oz. Maytag or other blue cheese 1. Cut asparagus, yellow peppers, mushrooms, zucchini, and onions into bite-sized pieces. Combine in large bowl. Drizzle lightly with olive oil, if desired, and toss to mix. Season to taste with salt and pepper. 2. Remove stems from basil, and stack 8–10 leaves on flat surface. Roll tightly into small tube. Using sharp knife, slice basil tube crosswise to make very thin shreds, about the thickness of a blade of grass. Repeat with remaining basil. 3. Add basil chiffonade to salad, and toss to mix. Divide salad among four individual serving plates. Sprinkle with cheese, and serve immediately. per serving: 130 cal; 8g pro; 9g total fat (5g sat fat); 7g carb; 20mg chol; 400mg sod; 2g fiber; 3g sugar

per serving: 320 cal; 26g pro; 20g total fat (4g sat fat); 14g carb; 60mg chol; 1840mg sod; 3g fiber; 8g sugar

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June 2017

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TUNA, RADISH, GREEN PEA, & FRISÉE SALAD WITH PISTACHIO VINAIGRETTE Serves 4

This lively combination of flavors and textures works extremely well as a salad that’s a little out of the ordinary. The pistachio vinaigrette sports a brilliant green color that works on just about any salad. Fresh sweet peas are best, but frozen and thawed peas work as well. 1 Tbs. minced shallot, chopped 2 Tbs. white wine vinegar 2 tsp. Dijon mustard ¼ cup shelled pistachios ½ cup olive oil or pistachio oil 2 small heads frisée lettuce, torn into small pieces 1 cup raw peas or thawed frozen peas 1 small bunch red radishes, trimmed and thinly sliced ½ cup ricotta salata, feta, or other hard, crumbly white cheese 2 4.5-oz. cans solid white tuna ½ cup pistachios for garnish 1. In high-powered blender, food processor, or Vita-Mix, combine shallot, vinegar, mustard, pistachios, and oil. Purée until smooth. Season to taste with salt and pepper, and set aside. 2. In large bowl, combine lettuce, peas, radishes, and cheese. Drizzle with enough vinaigrette to lightly coat leaves, and toss to mix. Drain tuna, add to salad, and toss gently to combine. 3. Divide among four individual plates and sprinkle with pistachios. Serve immediately. per serving: 570 cal; 29g pro; 43g total fat (7g sat fat); 23g carb; 35mg chol; 420mg sod; 13g fiber; 5g sugar

CHICKEN, SPINACH, & ARUGULA SALAD WITH ANCHOVY-LEMON VINAIGRETTE & KALE CHIP CROUTONS Serves 4

This fresh, upbeat take on a chicken Caesar salad skips the egg and uses less oil for a lighter version of the traditional anchovy dressing. Leftover rotisserie chicken adds fast protein, sans cooking. This salad uses kale chips instead of croutons for a no-cook, low-carb alternative to croutons; try carrot, sweet potato, or beet chips, or even crunchy dried apples, as other options Juice of 1 large or 2 medium lemons (about ¼ cup lemon juice) 3 anchovy fillets, drained and minced 1 garlic clove, very finely minced or pressed in a garlic press 2 Tbs. white balsamic vinegar or 1 Tbs. white wine vinegar 2 tsp. Dijon mustard ⅓ cup olive oil 4 cups baby arugula leaves 2 cups baby spinach leaves 2 cups cubed rotisserie chicken breast 2 oz. shaved Parmigiano-Reggiano cheese 1 cup kale chips

1. Squeeze lemon juice into small bowl. Add anchovy fillets and garlic, and combine to make a paste, mashing anchovies and garlic against side of bowl with back of spoon as necessary. Stir in vinegar and mustard. Slowly whisk in olive oil until dressing is thick. Season to taste with salt and pepper, and set aside. 2. In large bowl, combine arugula, spinach, and chicken. Drizzle with enough dressing to coat, and toss to mix. Divide salad among four individual plates. Top each with cheese and kale chips, and serve immediately. per serving: 370 cal; 29g pro; 25g total fat (6g sat fat); 6g carb; 75mg chol; 460mg sod; 1g fiber; 2g sugar

The Healthy Edge

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4/28/17 9:03 AM


pure beauty

By Sherrie Strausfogel

secrets to a great shave every time Red bumps, raw skin, and rashes can be the result of wrestling with your razor for a close shave. Stay stubble- and nick-free with these slick solutions

S

uccessful shaving depends on how you prepare your skin, and it starts with cleansing—but don’t use plain old soap. Choose a quality cleanser with a coconut oil base that can break down grease and oils from the sebaceous glands just like a mechanic uses clean grease to break down dirty grease. Coconut oil also lathers easily and helps skin retain moisture. When the hair on your face is dry, it’s steely. That’s why you need to soften it, and there’s only one way to do that: with lots of hot water. Facial hair will absorb up to 30 percent of its volume in moisture. So splash your face, or better yet, shower first and let the steam soften your skin. As your whiskers absorb the hot water, they swell and get weaker. And when your skin is wet, you get a better glide so your razor blade doesn’t catch and cause nicks. Use a shaving cream that moisturizes while helping the razor to glide. Beware of foams from aerosol cans. They’re half air, and can dry your skin—the opposite of what you want. Quality shaving creams create a rich, creamy lather and won’t foam up like drug store brands.

Once you’re cleansed and lathered up, remember to shave with the grain. Shaving in the direction of the hair growth reduces irritation. Your beard has a growth pattern, which you can discern by letting it grow out for a day or two. And don’t forget the aftershave. While getting rid of your whiskers, you can scrape off up to two layers of skin, which leaves your face vulnerable to the elements. After you shave, rinse your

Prep skin for shaving with Every Man Jack Face Scrub Pre-Shave. This effective, yet gentle, scrub deep cleans to remove dirt and oil, leaving skin feeling clean and in great shape for the perfect shave. The fragrance-free formula contains jojoba beads that remove dry, dead skin, and vitamin E to soothe and protect skin.

face thoroughly with warm water, then with cool, and refresh you skin with a toner or aftershave. Use a product that contains witch hazel rather than alcohol, which is too drying to skin. Then apply a moisturizer that lists any combination of aloe vera, chamomile, calendula, comfrey, and vitamin E on the label. And slather on the sunblock before you go outside—or cut down on grooming time with a multi-tasking moisturizing sunblock.

Glide through your shave with Bull Dog Original Shave Oil. Sunflower seed, castor seed, sweet almond, and camelina seed oils enhance glide, prevent razor burn, and provide a close shave. Aloe vera and green tea protect skin and reduce irritation. Apply to damp skin for a smooth, close shave.

Lather up with Nubian Heritage African Black Soap. Soothing and hydrating aloe vera, oats, vitamin E, and shea butter are added to a base of palm ash, plantain peel, tar, and tamarind extract to deep clean, detoxify, and balance skin as you shave.

did you know... Men have about 25,000 whiskers that grow at the rate of about 1 mm per day. A boy who starts shaving at age 15 will trim about 30 feet of beard by age 80.

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Get an invigorating close shave with Kiss My Face Natural Man Shave Aqua. This 4-in-1 shave crème combines nourishing antioxidants such as sea buckthorn, skin-softening vitamin E, and soothing aloe vera, plus lubricant olive and coconut oils for great glide and a comfy close shave.

June 2017

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B@QAR @MC FKTSDM EQDD  KL@RDC O@BJR @ VGNOOHMF  FQ@LR NE GHFG PT@KHSX OQNSDHMODQRDQUHMF $@RHKX LHWDC HM BNKC KHPTHCR  KL@RDC RTOONQSR SGD LDS@ANKHRL @MC GDKOR SGD ANCXATQME@SVGHKDQDS@HMHMFKD@MLTRBKD L@RR @MC RTOONQSHMF AKNNC RTF@Q @MC SGXQNHC ETMBSHNM  (S HR MDTSQ@K S@RSHMF  RN XNT B@M k@UNQ HS @MX V@X XNT KHJD  3QX SGD QDBHODR @ANUD SN RDD GNV UDQR@SHKD KL@RDCHRŬ 7KH$OPDVHG:HLJKW/RVV3KHQRPHQRQ GDKORXNTKNRDSGDVDHFGSXNTV@MS@MC RTRS@HMXNTQVDHFGSKNRR@ESDQXNTQCHDS TM

8NTB@MQDOK@BDXNTQLD@KR VHSG KL@RDC@BBNQCHMFSNSGD /G@RDRNESGD KL@RDC#HDS ENQVDHFGSKNRR NQ@CCHSSNXNTQ QDFTK@QCHDSQNTSHMDENQVDHFGS L@HMSDM@MBD@MCVDKKMDRR

KRNSQXSGD KL@RDC 6DKKMDRR3D@  SGDODQEDBS BNLOKDLDMSSN SGD KL@RDC#HDS

3NjMCNTSLNQD@ANTSGNVSNOQDO@QDCDKHBHNTRVDHFGSKNRRRG@JDRVHSG KL@RDC@MCSGDENTQOG@RDRNESGD KL@RDC#HDS  CNVMKN@CXNTQEQDDBNOXNESGD KL@RDC%HFTQD/K@M@S kFTQDOK@M BNL DMSDQBNCD AC06A) NQB@KKTRSNKK EQDD@S 1-877-256-2733. 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. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications.

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4/24/17 11:25 AM


Adaptogens

BY SALLY KARLOVITZ, CN

IN HEALTH, as in life, things are better when they are in balance. When trying to achieve balance in your body, you need to know about adaptogens. The term “adaptogen” was first introduced in 1947 by a Russian scientist who defined them as “substances that demonstrate a nonspecific enhancement of the body’s ability to resist a stressor.” Modern herbalists say adaptogenic herbs are plants with properties that exert a normalizing effect on the body, neither overstimulating nor inhibiting body function, but rather giving a generalized tonic effect. Basically, they help your body adapt to stress.

showed it helped with fatigue, stress, low immunity, and sexual energy. Other studies show it has mood benefits, as well as benefits for the heart, anxiety, and cancer prevention. Cordyceps: Cordyceps is the world’s most researched mushroom for increasing stamina and endurance. Cordyceps is often used to fight fatigue, support respiratory health, and increase physical and mental energy. Like other mushrooms, it contains glucans that support deep immune health and may provide an anticancer benefit.

Here are some of the more powerful adaptogens used today: Ginseng: Ginsengs are often at the top of the list for adaptogens. Asian ginseng, frequently found as Korean or Chinese ginseng, is considered the most powerful. Numerous studies show its effectiveness at improving a person’s ability to withstand stress, as well as improving work performance and enhancing mental function. It also directly supports the adrenal glands and has been found to be an antidepressant and antihypertensive agent. Rhodiola: Rhodiola is a plant that grows in high altitudes in the arctic areas of Europe and Asia. Its root has been used in traditional medicine in Russia and Scandinavia for centuries. Today in Russia, it is revered as a tonic and remedy for fatigue, poor attention span, decreased memory, and depression. In 2002, a review of studies on rhodiola

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The Healthy Edge

HE_June17_26-27_JS.indd 27

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4/24/17 11:25 AM


clean eating

heirloom fruits & vegetables When it comes to produce perfection, there’s no school like the old school

S

ome of my earliest memories of childhood are associated with the vegetable garden that sprawled at the back of our property. What would now be known as a trendy suburban “market garden” was just a fact of life for us. We each had our specialty—my sister was responsible for the corn, my brother’s task was lettuce, and I was the proud purveyor of the cucumbers. And with my Dad’s oversight, we all lent a hand with the fascinating array of tomatoes in multiple sizes, shapes, and colors that he planted. Though we didn’t know it then, we were growing “heirlooms,” which are all the rage these days. Heirloom produce is featured everywhere, from farmers markets to health food stores to trendy eateries. But what exactly constitutes an heirloom fruit or vegetable? There is some debate about specifics. Some maintain that a specific variety must be at least 100 years old; others insist that it must be an actual “heirloom”— grown from seeds that have been passed down from generation to generation. But most everyone agrees on two points: the variety must predate 1951 (when hybrid

plants and seeds became generally available), and it must be “open-pollinated” and bred true to type.

Why Heirlooms? Regardless of your favored definition, there are a number of reasons why you should seek out these oldschool fruits and veggies:

*

Flavor. Heirloom produce features a wider range of flavors and textures than the hybrid stuff, which is bred for uniformity of appearance and ease of transport. And because heirlooms are allowed to reach maturity before being picked, their nutritional content is often superior as well.

*

The Environment. Preserving the vast array of plants that have all but disappeared from commercial agriculture maintains essential biodiversity. Thousands of varieties might go extinct if not for the efforts of farmers who promote and grow heirlooms. And these original cultivars are often uniquely suited to their environment, needing far fewer pesticides and chemicals to thrive.

*

Culture. Heirlooms contribute to a sense of history and tradition that passes down from generation to generation. And seeds are powerful

did you know? Purple carrots taste sweeter than their orange cousins; the pale variety has the mildest flavor of the bunch.

symbols of regeneration and life in most mythologies and religions.

*

Variety. Heirlooms come in an array of hues, shapes, and flavors. There are hundreds of different tomatoes, from chocolate-shouldered to zebra-striped to sunset-blushed. (My favorite is the Mortgage Lifter, a huge, juicy monster developed by a radiator salesman during the Depression, which was so popular it enabled him to pay off his mortgage.) Heirloom melons such as Tigger, Mother Mary’s Pie, and Eden’s Gem offer ambrosial sweetness. And heirloom carrots come in every color of the rainbow— sure to entrance and delight the kids, and encourage them to get their daily dose of vegetable goodness.

GROW YOUR OWN If you’re interested in starting your own heirloom garden—or even just supporting the movement—visit the nonprofit Seed Savers Exchange at seedsavers.org for more information. 28

June 2017

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4/28/17 9:05 AM


By Neil Zevnik

Roasted Heirloom Tomato Soup SERVES 6

Roasting intensifies the sweetness of the tomatoes. Be sure to use an assortment of types and colors for maximum flavor. 6 large heirloom tomatoes, cut into chunks 2 large shallots, peeled and coarsely chopped 2 Tbs. olive oil 2 heaping Tbs. fresh oregano leaves 4 cups organic chicken broth (or vegetable broth, if preferred) Shredded fresh basil for garnish

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK

1. Preheat oven to 400°F. Line large rimmed baking sheet with heavy-duty aluminum foil. 2. In large bowl, gently toss tomatoes and shallots with olive oil and oregano. Spread tomato mix onto sheet pan in single layer, and roast until soft and slightly charred, about 20 minutes. 3. Heat broth in large stockpot over medium heat. Add tomato mix with juices, and gently simmer 5 minutes. Transfer in batches to blender, and purée, leaving mixture slightly coarse in texture. Return to pot, add salt and pepper to taste, and keep warm. 4. Serve in individual bowls sprinkled with a few shreds of basil and a drizzle of extra virgin olive oil, if desired.

per serving: 100 cal; 3g pro; 5g total fat (0.5g sat fat); 13gm carb; 0mg chol; 390mg sod; 3g fiber; 8g sugars

did you know? Romanesco broccoli was reportedly first grown by Italians in the 16th century. It has been described as a cross between broccoli and cauliflower.

Oven-Roasted Romanesco Broccoli SERVES 8 AS A SIDE DISH

To turn this side into a quick supper, combine it with orecchiette pasta and sautéed rapini with a little shaved Parmesan cheese. 1 large head Romanesco broccoli, cut into small florets 1 large leek, white parts only, sliced into thin rounds 3 Tbs. blood orange olive oil ½ tsp. ground cumin ½ tsp. ground coriander ½ tsp. smoked paprika Sea salt & black pepper to taste

1. Preheat oven to 400°F. Line large rimmed baking sheet with heavy-duty aluminum foil. 2. Scatter florets and leeks in single layer on sheet pan, and drizzle with olive oil. Combine cumin, coriander, and paprika, and sprinkle over florets. Add salt and pepper to taste. 3. Roast until slightly charred and cooked through, but still firm, about 25 minutes. Toss lightly, and serve. per serving: 60 cal; 1g pro; 5g total fat (0.5g sat fat); 3gm carb; 0mg chol; 25mg sod; 1g fiber; 0g sugars

The Healthy Edge

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4/24/17 11:57 AM


natural gourmet

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

play it cool! Beat the summer heat—and maybe even live longer—with this ginger-spiked iced green tea

E

NOTES FROM CHEF JEANNETTE You can buy ginger juice premade (we like the Ginger People), put the root through a juicer, or simply peel and grate a chunk of ginger root and squeeze the gratings with your hand to produce fresh juice. While brewed citrus green tea is delicious, if you’re in a hurry you can whip up a cool, refreshing quencher in just minutes by using matcha powder. Matcha is a nutrient powerhouse, containing more than 100 times the catechins (EGCG) of regular green tea! Just blend 1 cup of water, 1 cup of ice cubes, 1 teaspoon of matcha powder (we like Aiya Matcha, cooking grade), ½-inch peeled ginger root, the juice and zest of 1 small lime, and a tablespoon or two of raw local honey in a high-speed blender until frothy. Pour into a tall glass and enjoy at once.

Iced Green Tea Limeade SERVES 4

For a grab-and-go variation on this health-boosting summer refresher, try making it with matcha powder (see “Notes from Chef Jeanette,” at left). Concentrate: 4 cups water 4 lemon green tea bags ¼ cup raw local honey, or to taste 1½ Tbs. ginger juice, or to taste Juice of 3 limes Fresh mint leaves for garnish, optional Bring water to a boil and remove from heat. Add tea bags, and allow to steep for 10 minutes. Remove tea bags, and stir in honey until dissolved, rewarming tea slightly, if necessary. Stir in lime and ginger juice. For Full Pitcher: Pour hot concentrate into a glass pitcher. Add 1½–2 trays of ice, stirring to combine as it melts. Garnish with mint leaves, if using. For Individual Servings: Pour concentrate into a quart-sized Mason jar, and store in fridge. To make tea, fill a glass with ice and top with concentrate to taste. Garnish with mint leaves, if using. per serving: 80 cal; 0g pro; 0g total fat (0g sat fat); 21g carb; 0mg chol; 0mg sod; 0g fiber; 17g sugars

30

PHOTOS: PORNCHAI MITTONGTARE; FOOD STYLING: MARCELLA CAPASSO; STYLING: ROBIN TURK

very time I’m asked by a magazine editor to come up with “10 top tips” for living longer, I put this tip on the list: Drink green tea every day! It’s loaded with catechins and phenols, which have been found to protect the heart and brain and extend life, not to mention to help protect against cancer—a nice little “side effect” of this heart-healthy drink. And if that wasn’t enough, green tea can also help you lose weight. Here, Chef Jeannette combines the healing power of green tea with ginger, one of the best natural remedies for digestive disorders on the planet—it’s great for gas, nausea, morning sickness, and seasickness. And it adds just the right amount of flavor and zing to the iced tea, making it an absolutely perfect, refreshing drink for a summer day at the beach. Chef Jeannette recommends either fresh ginger or ginger juice (see “Notes from Chef Jeannette,” below). Either works just great. Note—you can do a really terrific and unusual variation on this iced green tea beverage by substituting a legendary tea powder known as matcha for the four lemon green tea bags. Matcha is a very specific type of premium green tea grown only in Japan. It has a unique, rich taste—full-bodied, astringent, with a lingering sweetness. But it’s also known for its numerous health benefits— rich in nutrients, antioxidants, blood-purifying chlorophyll, and, of course, the wonderful, calming amino acid, L-theanine. If you use matcha, just substitute 1 teaspoon of the powder for the tea bags. Enjoy! —Dr. Jonny

June 2017

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4/28/17 9:06 AM


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4/24/17 12:05 PM


Super Fiber Tabs Where to find all of the great products seen in this magazine:

Supports colon health and regularity.* We Accept these Major Credit Cards:

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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Convenient combination of three fibers. With psyllium husks, oat bran, and guar gum.

4/24/17 12:08 PM

Chamberlin's Healthy Edge June 2017  

Chamberlin's Healthy Edge June 2017

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