SPICE OF LIFE Add a healthy dose of flavor to your diet with Turmeric! FOOD SENSITIVITIES Is what you eat making you sick?
How to harness the ancient power of Ayurveda
SAY GOODBYE TO THE
plus! Menopause Makeovers
two women share their surprising success stories
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Good Morning Seize the day after a sleepless night! Hyland’s Good Morning is a natural, caﬀeine-free alertness aid that addresses both the mental and emotional aftermath of a sleepless night. It provides safe and eﬀective relief of drowsiness and fatigue without caﬀeine or other stimulants. This homeopathic remedy can even be taken with your morning cup of coﬀee.
New Baby and Sensitive Formulas Miracle Moisturizing Cream is formulated with colloidal oatmeal and calendula to soothe irritated skin and relieve inﬂammation. It’s a soothing formula for babies or those with sensitive skin or eczema. Calming Bubble Bath, Shampoo & Wash and Calming Lavender Lotion are gentle formulas that utilize lavender to relax, soothe and facilitate more restful sleep, along with meadowsweet oil to gently moisturize delicate skin.
1/26/17 11:33 AM
Mary Ann O’Dell MS,RD
Create a spa experience in your own tub. These eﬀervescent bath bombs invigorate and hydrate skin while soothing and relaxing in a transforming bath experience. African Black Soap bombs are infused with soothing oats and the warm, woody, musk scent of African black soap. Indian Hemp & Haitian Vetiver bombs are infused with tea leaves and the soothing, tranquil scent of Haitian vetiver.
Perfect C PRO Serum MyChelle introduces their new PRO Serum with 25% vitamin C for professional results. The serum is formulated for all skin types, and is designed to brighten and perfect skin, helping to reduce visible lines and wrinkles.
Witch Hazel Toner This alcohol free witch hazel toner for face and body is infused with healing aloe extract to help clean and moisturize skin without over drying. Choose from fragrance free Aloe to heal, essential oil infused Geranium Rosehip to regenerate, or Lavender Chamomile to calm and soothe.
C’s the Day
Have you heard about vitamin C? Of course you have! Vitamin C is a wellknown and popular nutrient commonly used for colds and for antioxidant protection. And research seems to support the use of vitamin C for upper respiratory distress. One study found that supplementing with vitamin C helped asthma suﬀerers reduce the amount of drugs needed to control asthma symptoms. Other research suggests vitamin C may be a useful part of a stress reduction program. A study found that people who have high levels of vitamin C do not show the expected mental and physical signs of stress, and they recover from stressful situations faster than people with low levels of vitamin C in their blood. Vitamin C is also important for blood pressure control, and a recent study showed a daily dose boosted the health of the endothelium - the thin layer of cells lining blood vessels – which may boost overall heart health. Vitamin C is found in bell peppers, leafy greens, citrus fruits, berries and tomatoes. If you choose to supplement beyond diet, look for newer forms of vitamin C, combined with nutrients like lipoic acid, which make it easier for the body to use this essential nutrient.
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1/26/17 11:41 AM
features 18 Are You Overreacting? To food, that is. If you suffer from unexplained ailments such as skin problems, digestive disorders, anxiety, and depression, you could have food sensitivities. Here’s a look at the most common food-related issues, and what you can do to overcome them.
22 Menopause Makeovers Two women share their personal stories of navigating “the change” with a unique hormone-balancing diet plan that cuts the carbs and replaces them with healthy fats.
departments NEWS FLASH
The surprising health benefits of greenfoods.
Bath Bliss. A soothing soak isn’t just an indulgence; it’s good for your skin, muscles, joints, and more.
Building a Good Gut. Why probiotics are the key to health.
GO FOR THE GREEN PURE BEAUTY
How to Harness Ayurvedic Wisdom. The body-balancing benefits of this ancient healing art.
A sensible spring cleanse can help remove toxins from the body, boost energy, and more.
3 Ways to Benefit from Collagen. The scoop on nature’s best-kept beauty secret.
Hot Off the Press. The latest word on natural health.
Say Goodbye to the Low-Fat Diet. The right combination of “smart fats” in your diet can help boost weight loss and more.
Asthma-Free. Natural solutions for healthy lungs.
NATURAL GOURMET CANCER PREVENTION
Foods and supplements that can help reduce risk of this devastating disease.
FAVORITE THINGS FIGHT DIABETES
Our three-step plan for blood-sugar control.
Cook with Turmeric. This potent antioxidant can add a healthy dose of flavor to any meal.
How High Is Your Gluten IQ? Get the facts on this problematic protein.
1/26/17 11:42 AM
NEEDS OMEGA-3s Based on SPINS Scan Data
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editor’s letter Food Issues Our relationship with food is complex. On the most basic level, we need it to survive. On a social level, humans have turned eating into a variety of meaningful rituals—from something as simple as a family dinner to formal holiday feasts (try to picture Christmas or Easter without the meal). Food can also be a source of entertainment and enjoyment. We have entire television networks devoted to cooking and eating, and an emerging culture of “foodies” who delight in making mealtimes about much more than simple sustenance. The downside, especially in this era of overprocessed “fast” food, includes issues of addiction, unhealthy eating habits, and other health concerns— including serious problems related to food allergies and sensitivities. Can the food you eat for survival or enjoyment actually be making you sick? The answer for many people is “yes.” From lactose intolerance to celiac disease, more and more people are discovering that even “healthy” foods may not be good for them. Veteran health and nutrition writer Lisa Turner tackles the complicated issue of food allergies, intolerances, and sensitivities in “Are You Overreacting?” (p. 18). If you suspect that you or someone you love suffers adverse reactions from eating certain foods, Turner’s article can go a long way toward helping you understand—and deal with—the issue. Jerry Shaver Executive Editor Have a question or comment? Email us at email@example.com.
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 firstname.lastname@example.org 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 Executive Chairman Efrem Zimbalist III Chief Financial Officer Michael Henry Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 7, No. 2. 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.
1/26/17 2:42 PM
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SUNSHINE Boosts Immunity New research from Georgetown University Medical Center has discovered that a certain type of sun rays—blue light, which is not harmful—enhances the activity of immune system cells that fight off invaders. This is a different type of benefit than the vitamin D-promoting effect of ultraviolet rays that can burn. Another reason to get outside and enjoy a little sunshine.
3 Time-Saving FITNESS TRICKS A perfect beach body takes more effort, but for basic health maintenance, studies show that it doesn’t take that much time to stay fit:
WALK AT LEAST A MILE A DAY. On average, this burns about 100 extra calories and can prevent weight gain.
* EXERCISE 4 MINUTES AT YOUR PEAK INTENSITY, THREE TIMES PER WEEK. Norwegian researchers found this to be an effective regimen to maintain physical fitness and heart health. Warm up beforehand, cool down afterward, and make sure you’re medically approved for high-intensity activity.
* EVERY WEEK OR TWO, SPEND 90 MINUTES OR MORE DOING SOME CONTINUOUS
MODERATE EXERCISE, such as hiking or exploring neighborhoods on foot. This helps to keep diabetes at bay.
If you sit at work all day, be sure to take breaks, ideally once every hour, and move around for about 5 minutes. All together, these habits can keep you healthy for a long time.
$475 MILLION That’s how much Newman’s Own Foundation has given to charities around the world. For more than 30 years, the company has been supporting food and nutrition programs to help improve the well-being of children and families.
ashwagandha RELIEVES KNEE PAIN An Ayurvedic herb known for its ability to counteract the negative effects of stress, ashwagandha also relieves knee pain, according to a study published in the Journal of Ayurvedic and Integrative Medicine. Researchers tested two different dosages and a placebo among a group of 60 men and women, with an average age of 58. After 12 weeks, those taking 250 mg of ashwagandha, in the form of a patented extract called Sensoril, experienced the greatest relief from knee discomfort and pain, without side effects. Sensoril is an ingredient found in different brands of ashwagandha supplements.
1/26/17 2:42 PM
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By Marita Schauch, ND
3 ways to beneﬁt from collagen Collagen supplements are one of nature’s best-kept beauty secrets
ollagen is the “glue” that holds the human body together. Collagen ﬁbers are major building blocks in skin, bone, joints, and blood vessels. In terms of beauty beneﬁts, collagen can help ward oﬀ wrinkles, improve skin tone, strengthen hair, and improve nail health. Supplements work by helping the body produce more of its own collagen. For example, vitamin C is one of the top collagen boosters—the formation of collagen is dependent on this key vitamin, and if you’re deﬁcient in vitamin C, your production of collagen is hindered. Silicon and hyaluronic acid (HA) also help the body generate more of its own collagen.
Radiant Skin Beautiful, wrinkle-free skin depends on healthy collagen production. Reduced collagen in the skin causes it to “cave in” and form wrinkles. Conversely, abundant collagen pushes skin “up and out,” creating more youthful-looking skin.
capillaries that project into the bottom of the bulb, providing nutrients to the cells and contributing to the health of the hair. And more collagen in the dermal tissue means greater blood ﬂow to the hair, ensuring an abundant supply of growthrich nutrients.
Strong Nails The nail matrix produces cells that eventually become the nail plate. The size, length, and thickness of the matrix determine the size, length, and thickness of the plate. More collagen in the dermis means greater blood ﬂow to the matrix, ensuring an abundant supply of growthrich nutrients to the nail. Portions of this article were excerpted with permission from Collagen: Myths & Misconceptions by Marita Schauch, ND.
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Collagen can help ward off wrinkles, strengthen hair, and improve nail health. 8
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12/16/16 12:19 PM
By Vera Tweed
how to harness ayurvedic wisdom
erbs from the ancient healing practice of Ayurveda have been gaining popularity—and for good reason. “Ayurveda is all about creating balance and enhancing the body’s inner healing intelligence so that it can keep you well,” says Christine Horner, MD, author of Radiant Health Ageless Beauty. These, she says, are some good ones to try, based on your own needs Chyawanprash: A jam made according to an ancient Ayurvedic recipe, chyawanprash includes a combination of herbs, fruit, seeds, and spices. It is eaten daily in small quantities to enhance longevity. Triphala: This herbal formula enhances longevity and helps relieve constipation, improve detoxiﬁcation, and enhance eyesight and skin health. Holy Basil: A strong adaptogen, the herb counteracts the eﬀects of stress. “It interrupts every single step in the neurochemical cascade of the stress response,” says Horner, which manifests as healthier levels of blood sugar and blood pressure, a better mood, and less anxiety. Ashwagandha: Also an adaptogen, ashwagandha is milder than holy basil and is often used to enhance energy. Organic India Tulsi Tea
Wise Habits For added beneﬁts, cultivate some everyday Ayurvedic habits:
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* Eat your main meal at noon, when the body’s ability to digest is at its peak. * Don’t drink iced beverages. “Ice shuts down your digestive * *
enzymes by 50 percent,” says Horner. Keep cold drinks at room temperature, and sip hot water throughout the day to enhance your digestion. For optimum sleep and overnight detoxiﬁcation, go to bed by 10 pm and get up at 6 am. Exercise to 50 percent of your capacity, rather than pushing yourself to the limit. “That capacity increases in a gentle way,” says Horner.
1/26/17 11:47 AM
Omegas made easy. Udo’s Oil provides all the omegas you need in one spoonful…we’re talking about omega-3 & -6 plus the added beneﬁts of omega-9. We use pure, fresh-pressed ﬂax oil and blend it with sunﬂower, coconut, and sesame oils ensuring that we provide you with all the omegas your body needs. Since your body can’t make them, it’s important to use Udo’s Oil daily…just blend, mix, and drizzle it into every meal. Udo’s Oil... because getting the omegas your body needs shouldn’t be complicated. To ﬁnd a store near you, visit:
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12/16/16 12:18 PM
building a good gut From food cravings to frequent colds, many health issues can be resolved with probiotics
ou probably don’t spend much time thinking about your microbiome, but it has profound eﬀects on how your body functions. What, exactly, is it? “Biome” describes a community with its own unique location, characteristics, and forms of life. On earth, a biome could be a particular rainforest, desert, coral reef, or other distinct type of environment with its own climate, vegetation, and animals. In our bodies, the microbiome is a community of microscopic organisms— trillions of tiny bacteria that live in our intestines and inﬂuence just about every facet of health. Antibiotics, poor diet, and toxins can all disrupt our microbiome by killing oﬀ
beneﬁcial bacteria. This can lead to common digestive issues and a variety of seemingly unrelated maladies, from skin conditions, foggy thinking, and food cravings to autoimmune diseases, chronic inﬂammation, and faulty metabolism that provokes weight gain and resists all attempts at weight loss. To support total microbiome health, probiotic supplements are formulated to contain diﬀerent types of beneﬁcial gut bacteria. While they aren’t a magic cure for a junk-food diet or a toxic lifestyle, when used correctly they can help restore balance to our microbiome, improve overall health, and even unlock the door to lasting weight loss.
Gut Power “Gut bacteria have far-reaching eﬀects on numerous aspects of our physiology, including genetic control—turning genes on and oﬀ,” explains Raphael Kellman, MD, author of The Microbiome Diet. “They play a vast role in neurological function, gastrointestinal health,
Did You Know . . . Fermented foods like kimchi are naturally rich in friendly gut bacteria.
and the health of the gut wall, which plays a critical role in nutrient absorption and blocking absorption of toxins,” he says. And there’s more. Our microbiome both regulates our immune system and helps it learn to distinguish between friendly and harmful substances, so that it attacks only the harmful ones. This is critical for avoiding autoimmune diseases, where the immune system attacks healthy tissues. In addition, says Kellman, “It plays a signiﬁcant role in controlling cancer development.”
Metabolism and Weight Gut bacteria can help or hinder weight control. When balanced, they can eliminate cravings and improve metabolism, enabling healthy weight loss. This, says Kellman, is how it works: An unhealthy diet can lead to insulin resistance, where cells become insensitive to insulin and can’t take in fuel in the form of blood sugar. As a result, the pancreas produces excess insulin, which leads to inﬂammation, fat storage, and weight gain. Plus, there’s an increased risk for diabetes, heart disorders, and other diseases. “The gut bacteria, and some of the probiotics, can play a very important role in improving insulin resistance, inﬂammation, metabolism, and one’s ability to lose weight,” says Kellman.
How to Use Probiotics For a healthy gut, Kellman emphasizes the need to eat a whole-food (rather than processed) diet, and to include foods that are natural
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By Vera Tweed
sources of probiotics and prebiotics, which feed beneﬁcial bacteria (see “Gut-Friendly Foods,” at right). When choosing probiotic supplements, look for a diversity of beneﬁcial bacteria. “You’re dealing with a tremendous amount of synergy between the diﬀerent bacteria and they work in fellowship,” he says. “The number one priority is to improve the overall ecology.” In a supplement, look for: • At least three types of Lactobacillus, such as acidophilus, rhamnosus, and plantarum. • Diﬀerent types of Biﬁdobacteria. • A daily dose of 25–50 billion CFUs (colony forming units). Kellman recommends taking probiotics with food and dividing the daily dose into two or more servings, but they can also be taken once daily or without food. For weight loss, after following the basic regimen for a few weeks, you can add Lactobacillus gasseri , a speciﬁc probiotic that aids with weight loss.
GUT-FRIENDLY FOODS PROBIOTICS: A gut-friendly diet includes foods that are naturally rich in probiotics. Kellman’s top picks include: Sauerkraut made with live cultures (check ingredients). Kimchi, a Korean version of fermented vegetables. Other fermented vegetables, such as pickles made with live cultures. Kefir, a fermented milk drink, preferably from sheep’s or goat’s milk, which is easier to digest than cow’s milk. Yogurt from sheep’s or goat’s milk, without added sugars. Yogurt with live cultures from nondairy milk is also available.
* * * * *
PREBIOTICS: These are foods that nourish beneficial gut bacteria. If you experience
gas or bloating, Kellman recommends avoiding all grains and perhaps beans for a few weeks until symptoms subside, and incorporating some of these prebiotic foods into your diet: Asparagus Jerusalem artichoke Garlic Jicama Onion Leeks Radishes Tomatoes Carrots Prebiotics such as inulin and arabinogalactans can also be found in supplements, but should not be taken if you’re experiencing gas or bloating.
* * * * * * * * *
Take Your Pick Probiotics come in all forms these days, and are also customized for individual health needs. Here are some of our favorites by category or type:
Asparagus is a potent prebiotic that nourishes healthy gut bacteria.
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The Healthy Edge
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By Emily A. Kane, ND, LAc
asthma-free Discover the best natural therapies for healthy lungs and asthma
I’m a 47-year-old male with asthma, which I’ve had since I was a kid. I’m looking for natural alternatives to prescription drugs. Can you help me? —Paul M., Lincroft, N.J.
Asthma is on the rise because we live in an increasingly polluted world, which greatly increases stress on the immune system. Drug-based approaches to asthma focus on steroidal inhalers, which can increase the risk of developing diabetes or other endocrine problems when used long-term. The good news is that while asthma can’t always be cured, it can be managed without drugs by a committed patient. Here is my natural prescription for asthma relief: Calm Inﬂammation and Open Your Airways: There are two components to promoting lung health. The ﬁrst is reducing inﬂammation, and the second is promoting bronchodilation, which means keeping your airways open. These are related, but distinct issues. In an emergency situation where breathing is becoming labored, a good rule to remember is that substances that cause vasoconstriction—such as caﬀeine—typically promote bronchodilation. A shot of espresso, in a pinch, will open your airways. Similarly, dipping your face into ice cold water also promotes the opening of airways. This is called the “drowning reﬂex.” Use Kitchen Cures: For long-term management of asthma, regular use of the spice turmeric is one of my favorite ways to reduce inﬂammation systemically, as well as speciﬁcally in the lungs. Take ½ tsp. daily in a smoothie or just mixed with ¼ cup water before a meal. Turmeric is best absorbed with fat, and absorption is enhanced by black pepper. So, take it with food.
Green tea is another excellent kitchen remedy to promote lung health. If you love green tea and can sip on 6–10 cups a day, that’s fantastic. If green tea really isn’t your thing, try adding ½–1 tsp. of matcha powder (ground green tea leaves) to a daily smoothie. The epicatechins in green tea are anti-inﬂammatory. Contain Airborne Irritants: For the most part, asthma is caused by airborne irritants, so reducing this burden on the lungs is an important treatment strategy. People spend a large portion of their day in the bedroom. To that end, it’s important to use hypoallergenic bedding. Change your pillow frequently. Invest in a good air ﬁlter for the bedroom, and maybe your workspace as well. Food Allergies May Be a Factor: Food allergies will further compromise the immune system, and these can be identiﬁed and more readily avoided than airborne irritants. For example, preservatives in packaged foods and processed meats, including food colorings, sulﬁtes, and ﬂavoring agents, are a potential trigger for asthma attacks. Work with a naturopathic doctor to identify and eliminate, your food allergens. To ﬁnd a licensed naturopath in your area, visit the website of the American Association of Naturopathic Physicians at naturopathic.org.
Create an Anti-Asthma Supplement Plan: Vitamin B 6 supplements (100 mg daily, ideally in the active pyridoxal5-phosphate form) have been found in numerous studies to dramatically reduce the frequency and severity of asthma attacks. Magnesium is another important nutrient for asthma suﬀerers. This mineral appears to work by helping to improve bronchodilation, and also by providing a natural antihistamine eﬀect. Magnesium is also known as a muscle relaxant, and this beneﬁt can extend to the lung’s bronchial tubes. Some asthmatics also have diﬃculty coughing up mucous. In these cases, eﬀective herbal expectorants, including lobelia, licorice, and grindelia (a lesserknown herb that is often included in combination formulas for lung health), can help.
Did You Know . . . Suffering from asthma? A shot of espresso, in a pinch, will open your airways.
1/23/17 10:18 AM
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Cancer Prevention BY SALLY KARLOVITZ, CN CANCER. There is possibly no diagnosis that causes more dread than this. Virtually everyone has been affected by cancer, either developing cancer themselves, or knowing someone who has. So, what can we do to help prevent it? A healthy, antioxidant-rich diet is crucial. Choose to eat foods in their most natural,
unprocessed state to obtain the maximum benefits of nutrients and avoid harmful chemicals. Go for a broad spectrum of colors in your fruits, vegetables, and grains. These foods get their colors from antioxidants, nutrients that protect your body from harmful free radicals that can damage and alter our cells.
In addition to diet, more and more research is emerging on the cancer-fighting abilities of key dietary supplements. Here are just a few: Vitamin D3: Research suggests that increased blood levels of vitamin D may result in reduced risk for breast, colorectal, prostate, and pancreatic cancers. At least one study found that postmenopausal women who took calcium and vitamin D had a 60 percent or higher chance of not getting cancer than their peers. Mushrooms: Reishi, shiitake, and maitake, along with other medicinal mushrooms, are rich in beta glucans that have the ability to enhance natural killer (NK) cell activity. NK cells support deep immune health and may have a protective effect against cancer. Maitake in particular shows benefits in cancer prevention and in protection against the side effects of radiation treatment for cancer patients. Turmeric: The yellow spice, turmeric, is rich in the powerhouse antioxidant curcumin, which studies suggest may stop the growth of cancer cells, especially in the esophagus and digestive tract.
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Fight the Diabetes Epidemic BY MARY ANN O’DELL, MS, RDN DIABETES IS AN EPIDEMIC affecting over 29 million Americans, and increasing every year. Another 86 million Americans are at increased risk for getting diabetes. Uncontrolled blood sugar levels can lead to complications such as heart disease, stroke, kidney failure, blindness, and circulation problems that can lead to lower limb amputations. The good news is that most cases of type 2 diabetes are preventable with changes in diet, exercise, and support supplements. Diet Control. Choose a diet rich in whole foods, including whole-grain cereals, fruits, and vegetables. A recent study found that eating a diet high in plant-based foods was linked to a 20 percent reduced risk of developing type 2 diabetes. Emphasize foods that are low glycemic, which do not cause a dramatic, quick increase in blood sugar. Low-glycemic foods include cruciferous and leafy green vegetables, high fiber cereals, beans, nuts, seeds, and plain yogurt. Exercise. Research suggests that just 30 minutes a day of moderate physical activity, along with a reduction in body weight, can help reduce risk for diabetes. Work with a health care professional to determine an appropriate level of exercise. Supplement Support. The diabetic and pre-diabetic have increased needs for many nutrients since there may be impaired metabolism, loss of nutrients through frequent urination, and loss of nutrients due to medications. Important nutrients for diabetics include vitamin C, magnesium, B vitamins, zinc, and chromium, which can be taken in a comprehensive multivitamin formula. Research also suggests cinnamon, bitter melon, and nopal may help by supporting healthy blood sugar levels. As with all supplements, discuss taking any supplement with a qualified health care professional, especially if you also take medications.
I’ve heard of pine bark extract, but don’t know much about it. Why do people take it?
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The Healthy Edge
1/26/17 11:50 AM
ARE YOU OVERREACTING? To food, that is. Find out if food sensitivities are compromising your health, and learn how to treat them for more energy, less bloating, better mood, and fewer headaches ❱ BY LISA TURNER Is your health an ongoing mystery, with multiple unexplained ailments such as skin problems, digestive disorders, anxiety, depression, and more? You could have food sensitivities. About one-third of Americans report having at least one food allergy, but a recent study showed that number may actually be as low as 1–3 percent. The truth is, true food allergies aren’t that common. Sensitivities and intolerances, however, are fairly prevalent. Here’s how they differ:
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Allergies True food allergies are speciﬁc immune-system reactions to a particular food protein. Depending on an individual’s level of sensitivity, allergies can be triggered even by smelling or touching the oﬀending food. Almost all true allergies are caused by the “big 8” foods: wheat, eggs, soy, milk, peanuts, tree nuts, ﬁsh, and shellﬁsh. Symptoms of food allergies tend to be immediate, and can result in reactions ranging from mild to life-threatening. The most severe—but rare— reaction is anaphylaxis, which causes hives, breathing diﬃculties, and swelling of the throat. It’s uncommon, and occurs in fewer than 70 people per 100,000. Food allergies are usually divided into immunoglobulin E (IgE)-mediated and non-IgE reactions. In an IgE-mediated reaction, the immune system identiﬁes a particular food as an invader. It responds by producing IgE antibodies, which cause a release of histamines, chemicals that cause itching, inﬂammation, and other symptoms of an allergic reaction. IgE-mediated allergic reactions tend to be more immediate in onset, within minutes to a few hours after exposure. Non-IgE reactions are caused by diﬀerent immune-system responses, and are believed to involve the body’s T-cells. They are typically delayed in onset, and generally manifest 4–28 hours after contact with the oﬀending foods. Non-IgE reactions may include abdominal pain, vomiting, diarrhea, and irritability.
Intolerances Also called metabolic food disorder, food intolerances occur when you can’t metabolize certain components in food, often because the body lacks a particular enzyme to digest that food. The most common example is lactose intolerance, in which the digestive system cannot process lactose, the primary sugar in dairy products. Symptoms of a food intolerance are usually gastrointestinal, and may include gas, bloating, nausea, diarrhea, cramping, or heartburn. The immune system isn’t involved, and exposure to the oﬀending food isn’t directly life-threatening. In many cases, food intolerances are secondary to other gastrointestinal disorders, and often resolve when the GI tract is treated.
Sensitivities Like allergies, food sensitivities involve an adverse reaction to certain foods; unlike true allergies, however, the immune system isn’t involved. Sensitivities are much more common than allergies, and often include symptoms such as nausea, bloating, headaches, joint pain, or rashes. Food sensitivities include food idiosyncrasy, an adverse reaction to food that occurs through
unknown mechanisms. Symptoms may resemble those of an allergy, ranging from mild to severe. The most common examples include sulﬁte-induced asthma or food-associated migraine headaches. Another type of sensitivity is an anaphylactoid response (not the same as anaphylaxis)—like a true food allergy, this involves the release of histamines, but does not involve the immune system.
Probable Cause True food allergies are probably caused primarily by genetic factors. The causes of food sensitivities and intolerances are less clear, and probably multifactorial. But most experts agree that gut issues are at the root of most sensitivities and intolerances. One underlying cause: increased intestinal permeability, or “leaky gut.” According to this theory, the gut wall develops tiny holes from a variety of factors; these small holes allow larger, undigested proteins, yeast, pathogens, and other toxins to slip through the gut wall and into the bloodstream. These are perceived by the body as foreign invaders, and the immune system launches an attack. Leaky gut is thought to be caused by antibiotic overuse and a consequent imbalance in gut bacteria; chronic use of ibuprofen and other NSAIDs; excessive alcohol consumption; allergenic foods, especially wheat and gluten; and stress. No longer considered controversial, the theory of leaky gut is now gaining notice from mainstream physicians.
Signs & Symptoms Generally, we think of food sensitivities as mainly causing gastrointestinal problems, such as indigestion, bloating, and gas. But food sensitivities may also be the cause of dozens of unexplained—and seemingly unrelated—maladies, which range from eczema and dark circles under the eyes to joint pain, weight gain, irritability, depression, and even schizophrenia. Everyone responds diﬀerently to food sensitivities, but there are ﬁve telltale symptoms: 1. Weight gain. Food sensitivities trigger inﬂammation, and may contribute to insulin resistance, fatty liver, and higher insulin levels, promoting fat storage. Studies have shown a link between inﬂammation and obesity; in one study, overweight children had higher levels of inﬂammatory markers and IgE antibodies, indicating food sensitivities and allergies. Other studies have shown that when mice were fed the equivalent of an American diet—high in gluten, dairy, soy, and other problem foods—they produced more LPS, a bacterial toxin that promotes inﬂammation. 2. Moodiness and brain fog. Food allergies and sensitivities can impact the central nervous system, causing irritability, slowed thought processes (“brain fog”), anxiety, depression, fatigue, and more serious disorders. Many studies have proven this link. In one study of children with ADHD, almost 80 percent had food sensitivities. When oﬀending foods were removed, their symptoms of ADHD dramatically improved. The Healthy Edge
1/26/17 11:52 AM
ARE YOU OVERREACTING?
TESTING 1, 2, 3 Tests that measure IgE levels can help diagnose a true food allergy. For many years, the gold standard was a simple blood test, like the ELISA or RAST tests, that measured IgE levels in the body. But because blood tests can produce false-positive results in people who already have elevated IgE levels (such as those with asthma or eczema), they have their shortcomings, and aren’t ideal as the sole method of diagnosing an allergy. Other tests that can complement the standard blood test:
3. Joint pain. Inﬂammation caused by food sensitivities can lead to joint pain, swelling, and stiﬀness. Certain foods, especially nightshade vegetables (tomatoes, potatoes, eggplants, and peppers) tend to be especially aggravating for some people. These foods contain a compound called solanine that triggers arthritis and joint pain. Some people are also sensitive to lectins—sticky proteins found in grains, legumes, dairy, and nightshades that can promote joint pain. 4. Skin issues. Eczema, acne, rashes, under-eye circles, and wrinkled or sagging skin are common signs of food sensitivities. Inﬂammation caused by food sensitivities can cause breakouts and skin rashes, and high levels of cortisol—triggered by the body’s ongoing stress response to aggravating foods—lead to a breakdown of collagen, the compound that keeps skin plump and ﬁrm. 5. Headaches. Chronic headaches and migraines are well-known symptoms of food sensitivities and allergies. Certain compounds, such as sulﬁtes (found in wine and dried fruits) and monosodium glutamate (MSG), are common causes of headaches in people who are sensitive. Nitrates and nitrites in processed meats such as salami and bacon, and foods high in tyramine (aged cheese, processed meat, olives, pickles, and nuts) can also trigger headaches if you’re sensitive to them.
✔ SKIN PRICK TEST—This is done in a doctor’s office, and involves inserting a small amount of ✔
specific allergens underneath the skin. If a rash, bump, or swelling occurs, it often indicates the presence of a food allergy. FOOD ELIMINATION-CHALLENGE DIETS—These are the gold standard for detecting adverse food reactions. They are difficult, because they require strict compliance, but can be extremely effective in diagnosing an allergy. In the elimination phase, one or several foods are removed from the diet according to a specific schedule, to see if the allergic symptoms disappear. The challenge phase involves foods being gradually reintroduced, to determine how much of that food is necessary for triggering an immune response.
Supplements for Sensitivities Supplements and herbs that aid digestion, reduce inﬂammation, and heal the gut can help treat food sensitivities, allergies, and intolerances. Read product labels carefully to be sure the supplement you’re choosing doesn’t include ingredients you’re sensitive to, such as dairy, soy, or shellﬁsh. Some to try: Betaine HCl. Low levels of stomach acid can lead to improper digestion and possible sensitivities and intolerances. Betaine HCl supplements can help boost stomach acid for better digestion. Take them after meals. Digestive enzymes. Insuﬃcient enzymes can provoke food sensitivities and intolerances; look for enzyme supplements that contain protease, lipase, and amylase, to digest protein, carbohydrates, and fats. Take them during meals. Probiotics. Also called beneﬁcial bacteria, they help treat food allergies, sensitivities, and intolerances by ﬁghting harmful bacteria and increasing friendly bacteria in the gut. Studies show that probiot-
ics can help reverse leaky gut. Look for a broad-spectrum probiotic, with at least six diﬀerent strains. Probiotic formulas that contain prebiotics in the form of inulin or FOS can exacerbate symptoms in some people, so you may want to avoid them until your gut is healed. Quercetin. This ﬂavonoid, which is found in onions, apples, green tea, and red wine, has anti-inﬂammatory eﬀects and can reduce reactions to compounds that trigger allergic reactions. Some studies also suggest that quercetin can enhance gut barrier function and heal leaky gut, a leading cause of food sensitivities. Multivitamins. Because your digestion may be compromised, and you’re probably avoiding certain foods, multivitamin and mineral supplements can help ﬁll in nutritional gaps. If you’re lactose intolerant, consider an additional calcium and vitamin D supplement. Vitamin C. This antioxidant is an eﬀective treatment for allergens in general. That’s because allergic symptoms are caused when mast cells produce histamines and other chemicals, and vitamin C helps mitigate the release of these chemicals. As an antioxidant, it can also help repair cellular damage.
1/26/17 11:52 AM
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MENOPAUSE S R E V O E K MA Two women roll back “The Change” with high-fat nutrition BY JENNIFER MARTIN | PHOTOS BY KAT JAMES
enny had never had a weight problem, or any other health problem for that matter. In fact, at 45, the San Francisco mother looked 28. But then, for what seemed like no reason at all, she started gaining weight. The ﬁrst ﬁve pounds were annoying, but after an extra 15 ppounds crept onto her tiny frame—accompanied by insomnia and tthe cessation of her period for four straight months—she knew tthe writing was on the wall. Jenny was having classic “change of llife” symptoms. Other emerging symptoms—anxiety issues, sugar ccravings, irritable bowel syndrome (IBS), dairy sensitivity, and a cchronic pain in the area of her liver—were even more troubling tthan the sudden weight gain.
The Leptin Connection to Health T
Jenny credits a low-carb, high-fat diet with helping her lose 15 pounds and find relief from anxiety, IBS, and more.
J Jenny’s doctor recommended a typical calorie- and fat-restricted ddiet, along with some pharmaceutical options. But Jenny had read aan article by health and beauty expert Kat James that detailed the ppositive hormonal eﬀects of a low carb, high fat (LCHF) diet, and ddecided to give it a try instead. Without understanding the impact hormone, leptin, has on literally all tthat the little-known little known “master” ma hormonal, autoimmune, thyroid, and digesho tive tiv functions, it would be hard to believe BEFORE what w happened to Jenny next. (For more about ab leptin and its eﬀects on the body, visit vi James's website: informedbeauty.com.) Jenny decided to attend one of James's "Total "T Transformation" retreats, where she began be experiencing a remarkable change in symptoms. While she was at the retreat, she sh began losing weight. Her IBS and “digestive funkiness” regarding dairy ended ge by around day three. And most surprisingly, ly she had her ﬁrst period in four months. After Af returning home and continuing to follow lo James's regimen, she found that many of her menopausal symptoms completely disappeared within three months. di
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“I was the one who was always excusing myself to use the bathroom after drinking milk or putting cream in my tea,” says Jenny. “That sensitivity to dairy vanished once I eliminated carbs from my diet.” It was shocking, she says, adding that her dairy-related digestive issues return these days only if she eats
dairy and carbs at the same time. But that was just the tip of the iceberg. “My sugar cravings also stopped, and my belly bloat ‘deﬂated’ while at the retreat. Also, my sleep became deeper, and I felt much calmer by the time I got home—so much so that everyone noticed. I lost 11 of the 15 pounds I’d gained
over the previous year within a week of returning home, without much eﬀort. That is the most incredible thing to me. It feels like a new lease on life,” says Jenny. Fast-forward two months: “I’ve gone down three jean sizes—I’m basically back to where I was before the menopausal symptoms started,” says Jenny.
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Cheryl’s Story: Taking Life by the Horns Cheryl from Alberta, Canada, a 50-year-old mother of ﬁve, suﬀered from high blood pressure, diabetes, IBS, and what she describes as “food prison.” As she approached menopause, Cheryl worried that her health issues would worsen. She knew her diet needed an overhaul, so she signed up for one of James’ LCHF diet retreats, which take place across the U.S. throughout the year. And that’s when her health turnaround began. At the week-long retreat, Cheryl learned to revamp her diet by cutting down on carbs and sugar, increasing intake of healthy fats (in the program, whole-fat dairy, avocado, olive oils, grass-fed meat, and eggs are all on the menu—trans-fats are not), and learning to listen to her body’s cues. “I was amazed that by the time I got back to Canada a week later, all that cruddy food in the supermarket was no longer appetizing to me,” Cheryl says. “My energy and productivity went through the roof. My friends were stunned, not only by how I looked, but also by how diﬀerently I behaved around food—no more portion control or negativity around food! I am down 35 pounds. Friends say it looks like I’ve lost 50. But the real miracle is that all of this happened without willpower or suﬀering.” Cheryl has seen all of her major health challenges (e.g., IBS, type 2 diabetes) virtually disappear as a result of following a LCHF diet. “My blood pressure, blood lipid, and blood sugar numbers all fell back into the normal range, and I was able to stop taking prescription meds for these conditions,” she says. But that’s not all. Cheryl has noticed several other changes as well. “My rosacea is even clearing,” she says. “I feel and look better now than I have in, easily, 15 years. I’m learning to ride a motorcycle and taking life by the horns again.” For more information about Kat James and Total Transformation, the original LCHF diet and inside-out transformational lifestyle retreats, visit informedbeauty.com or totaltransformation.com. For live interviews with health experts and real-life makeover stories, listen to James’ radio show on Family Talk SIRIUS XM channel 131 (thekatjamesshow.com). BEFORE
Ch Cheryl heryl says her friends were “s sstunned” when they saw “stunned” ho how differently she was be behaving around food.
The Healthy Edge
1/26/17 10:49 AM
Clean Living in a Chemical World DETOXIFICATION IS THE REMOVAL OF TOXINS FROM THE BODY. Normally, a healthy body can rid itself of toxins naturally through its own elimination systems. But because the body is constantly bombarded with pollutants, pesticides, and chemicals in foods, water, and air, nutrition experts suggest periodic cleansing to support the body’s natural detoxification processes. Here are my top 3 steps for a full cleansing program. Remember that all supplements and dietary changes should be discussed with a health care provider prior to use.
BY MARY ANN O’DELL, MS, RD
Maintain After your cleanse, maintain your overall good health with diet, exercise, and supplement support. Consume a healthy diet, rich in fiber, fruits, and vegetables, along with beneficial fats. Maintain a consistent, daily exercise routine. And take a basic regimen of dietary supplements for overall good health including a high-quality multivitamin, omega-3 fatty acids, vitamin D, and a daily probiotic that includes a broad spectrum of beneficial bacteria.
Cleanse/Detox During the cleanse, maintain your daily routine, but limit your exercise routine to low-impact activities such as walking, yoga, or swimming. For your diet, eliminate obvious toxins, such as refined and fried foods, alcohol, and excessive caffeine. Instead, focus on organic fruits and vegetables, yogurt, seeds, and nuts, and be sure to drink plenty of pure water. Increase your fiber intake to help eliminate toxins and improve colon function. Utilize appropriate supplement formulas that contain herbs that support cleansing and detoxification, such as flax, milk thistle, dandelion, and fenugreek. Rebuild When coming off a cleanse program, it is important to maintain a good healthy diet of fresh foods, still avoiding fried and rich foods. Use greenfoods (see p. 25) to nourish the body, and probiotics to help rebuild a good intestinal environment.
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Superfoods: Go for the Green DO YOU EAT ON THE RUN? Do you always eat the recommended servings of fruits and vegetables? Spinach, broccoli, kiwifruit, apples, and other nutritious fruits and vegetables should form the foundation of a healthy diet, but research shows that most Americans do not eat enough of them. In America, we tend to emphasize fast, but not necessarily fresh. The result is that most Americans are not getting the full benefit of these nutritious foods. This is where greenfood supplements come in. The term “greenfoods” means a variety of nutrient dense plants and algae, including spirulina, chlorella, wheat grass, barley grass, fruits, and vegetables, carefully processed into fresh juices, powders, capsules, or tablets. They can be added to smoothies or yogurt, or found in bars and snacks. They offer a solution for filling in the gaps where the current diet is lacking. Some benefits of using greenfoods:
BY MARY ANN O’DELL, MS, RD
• Source of Chlorophyll—Chlorophyll’s chemical structure is very close to hemoglobin, the oxygen-carrying protein and red pigment in human blood. Chlorophyll is often used as a blood builder and overall tonic.
• Alkalizing—Greenfoods promote a healthy acid/alkaline balance in the body. • Antioxidant Protection—Supplies a wealth of vitamins and phytonutrients that protect cells against free radical damage. • Digestive Support—Greenfoods are a good source of enzymes, which support digestive health in the body. • Energy Boost—Rich in nutrients and proteins that nourish the body and provide a non-stimulating form of natural energy. • Protein Source—Greenfoods supply amino acids and protein that is easily digested and utilized by the body. • Rich in Vitamins and Minerals—Greenfoods provide a variety of vitamins and minerals in easily absorbed forms.
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The Healthy Edge
1/26/17 11:58 AM
By Sherrie Strausfogel
bath bliss A soothing soak isn’t just an indulgence; it’s good for your skin, muscles, joints, and more
oaking in a warm bath is a delightful and therapeutic way to relax your body and your mind. Toss in a few handfuls of bath salts infused with aromatic essential oils and your bath can actually change your mood, help you sleep better, and do wonders for your skin. The health beneﬁts of a warm bath are due partly because hot water dilates blood vessels and opens pores so you can remove impurities with a scrub or some suds. When you toss in bath salts, your body absorbs their magnesium topically, which helps the nervous system, eases stress, and can relieve water retention (see “Healing Waters,” below). Be sure to add salts, soaks, and bubble bath with essential oils before you step into the tub so the running water disperses their beneﬁts. So go ahead and relax in the tub for 15–20 minutes. Take advantage of this quiet time to reﬂect on just how good your spa-at-home bath feels.
TUB ESSENTIALS Kymberly Keniston-Pond, author of Essential Oils for Health, shares a few bathtime suggestions for a range of health issues:
* CLARY SAGE: physical and
Healing Waters Turn any bath into a restorative soak with these therapeutic add-ons:
* Vitamin C Powder: According to Emily A. Kane, ND, LAc, who practices naturopathic *
medicine in Juneau, Alaska, adding vitamin C powder to a warm bath helps ease aches and pains. Use one single-serve packet per bath. Magnesium powder or ﬂakes: Magnesium is easily absorbed through the skin, and a bath is a great way to reap this mighty mineral’s health beneﬁts, including stress relief, better sleep, and reduced muscle soreness.
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12/16/16 12:18 PM
say goodbye to the low-fat diet! Are you still hanging onto the notion that a low-fat diet is the ticket to weight loss? If so, it’s time for a change
any Americans are beginning to rethink the low-fat diet strategy. And for good reason. Low-fat guidelines were recommended to all Americans in 1977, and many nutrition organizations continue to advocate a low-fat diet. But that advice has led people astray into a heavier and sicker state than ever. The research is not there to support a low-fat diet for long-term weight loss, and a low-fat diet appears to have little to no eﬀect on cardiovascular disease in the long term. In fact, the sheer lack of research supporting a low-fat diet is so strong that a 2014 Time magazine cover story deemed the low-fat diet a failed experiment. In many cases, a low-fat diet leads to eating high-sugar, high-carb foods that promote weight gain and insulin-related health problems such as type 2 diabetes, which has dramatically increased over the past three decades. In addition, a low-fat diet usually doesn’t provide enough healthy fats, which are crucial to health because they govern metabolism, stress, hunger, and sex hormones, among other things. Did You
Make Fat Your Friend The key to making fat your best friend for weight loss and improved health is to include the right fats in your diet and make sure you’re digesting them properly, says nutritionist Ann Louise Gittleman, long-time fat advocate and author of the e-book Eat Fat, Lose Weight. The right fats—what Gittleman calls “Smart Fats”—are a healthy mix of omega-3, omega-6, monounsaturated, and saturated fats, along with the lesser-known omega-7. Examples of each type of fat are:
Know . . . Organic pastured butter is a great source of healthy saturated fat.
Omega-3: Wild-caught fatty ﬁsh, omega-3 ﬁsh oil capsules, cold-milled ﬂax seeds, and high-lignan ﬂax oil. Omega-6: Hemp seeds and hemp oil; spirulina; and supplements of ready-made gamma-linolenic acid (GLA) from black currant seed, borage, or evening primrose oils. Omega-7: Macadamia nuts and macadamia nut oil; sea buckthorn seed oil in liquid form or softgels; and anchovies or puriﬁed anchovy oil.
1/23/17 10:53 AM
By Melissa Diane Smith
FATTEN UP YOUR LOW-FAT DIET If you’ve been avoiding fats, it’s important to slowly add good fats back into your diet to give your gallbladder time to adjust. First, eliminate all hydrogenated and partially-hydrogenated fats, such as margarine, shortening, and soybean oil, as well as foods that contain them—chips, cookies, crackers, etc.—from your diet. Also cut out cottonseed oil, vegetable oils, butter substitutes, and cooking sprays. Then, try these tips from Eat Fat, Lose Weight. Gradually work up to 1–4 Tbs. of Smart Fats per meal. GET COCONUT-Y. Start with 2 tsp. of coconut oil in smoothies or coffee. Coconut oil does not require bile to break it down. BUTTER THINGS UP. Top veggies and nonGMO popcorn with organic butter.
Monounsaturated: Olives and olive oil; avocados and avocado oil; macadamia nuts and macadamia nut oil. Saturated: Organic pastured butter, ghee, coconut oil, and organic grassfed meats. According to Gittleman, the more Smart Fats you eat, the faster you will lose weight; repair your stress, hunger, and sex hormones; restore your cell membranes from head to toe; and insure soft, wrinkle-free skin.
The Importance of Digesting Fats Like all foods, in order to gain the full beneﬁts of eating healthy fats, you have ensure that you’re digesting them properly. In fact, if you don’t digest them well, adding more good fats into your diet can actually leave your body in even worse shape than it was.
* START USING
GHEE OR AVOCADO OIL for your higher-heat
cooking or frying.
* Use AVOCADO AS A SPREAD instead of mayonnaise.
* Experiment with OMEGA-RICH HEMP SEED
OIL on salads, especially if you’re not a flax oil lover. Always store it in the fridge and use it up quickly. Enjoy ORGANIC FULL-FAT DAIRY PRODUCTS such as plain Greek yogurt or cream combined with fruits as a refreshing dessert. If dairy is a no-no, try coconut yogurt or coconut cream. Top either with toasted flax, chia, or shredded unsweetened coconut for a boost of fiber and extra Smart Fats.
Common signs of poor fat digestion include a variety of seemingly unrelated symptoms, including constipation, nausea, bloating, skin breakouts, joint aches and pains, varicose veins, frequent infection, and poor immunity. To improve fat digestion and safely eliminate and excrete toxins from your system, take steps to boost your body’s production of bile—an emulsiﬁer that breaks down fats into small particles so that your intestines can absorb them. Eat more beets, which thin out and move bile, as well as more artichokes, which boost the production of bile and support overall liver function. Also drink hot water with lemon ﬁrst thing in the morning, and take lecithin from non-GMO soy or sunﬂower seeds. If you have had your gallbladder removed, Gittleman recommends taking an ox bile supplement (also known as bile salts) to mimic your body’s natural
* FIND SMART WAYS TO USE NUTS. Toss pine
nuts in tomato sauces; make a breading for chicken and fish out of toasted crushed pistachios, pecans, or walnuts; and use ground flax seeds for bread crumbs and as an egg substitute for recipes.
output of bile. If your gallbladder is acting up, try following an elimination diet, especially one that eschews eggs, pork, and onions.
Ann Louise Gittleman, PhD, CNS, author of the e-book Eat Fat, Lose Weight, has been a trailblazer in recognizing the importance of fat since 1988.
The Healthy Edge
1/26/17 12:00 PM
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
cook with turmeric Turmeric shines when paired with sautéed shrimp and squash “noodles”
Turmeric is the spice that makes Indian foods golden and gives curry its color and flavor. It’s one of the most spectacularly healthy spices on the planet, largely due to its collection of active compounds known as curcuminoids. Curcumin is one of the curcuminoids. Curcumin is great for the liver, which is ground zero for detoxification, and studies show that it has anti-tumor effects, as well. Not only is curcumin a powerful antioxidant on its own, it also boosts the actions of the body’s own antioxidant enzymes. And there’s evidence that curcumin can increase the body’s production of brain-derived neurotrophic factor (BDNF), a growth hormone for brain cells. Other research supports both curcumin and turmeric’s use as a natural anti-inflammatory, helping to ease all types of pain. The only problem with getting curcumin from food is that it’s not well absorbed. To boost absorption, consume curcumin with fat (it’s a fatsoluable compound) and combine it with black pepper (shown to increase curcumin absorption) when possible. And while it’s great to use turmeric in your cooking as often as possible, to get clinically meaningful amounts of beneficial curcuminoids, you really need to supplement, which you can find as straight curcumin or as part of a turmeric supplement. —Dr. Jonny
Turmeric-spiced Shrimp over Yellow Squash
When buying yellow squash or zucchini, look for organic varieties to avoid GMOs. 2 medium yellow squash or zucchini, stemmed
1 tsp. cumin
¼ tsp. cardamom
1 tsp. turmeric
1 14.5-oz. can diced tomatoes, undrained
1 Tbs. plus 2 tsp. olive oil
1 tsp. coriander
2 small cloves garlic, minced
½ tsp. salt
1½ lbs. raw medium shrimp, peeled and deveined (fresh or frozen, thawed)
Salt and fresh ground pepper, to taste
¾ tsp. cracked black pepper
⅓ cup chopped fresh cilantro or parsley, optional
1. Grate squash by hand or with grating attachment on food processor (this is easiest if you slice squash in half lengthwise and feed halves through the opening). 2. Heat 1 Tbs. oil in large sauté pan over medium heat, and add shredded squash. Season with salt and pepper to taste, cover, and cook 5 minutes, stirring occasionally. Remove lid, stir, and test for tenderness. Drain off any accumulated liquids, and continue cooking for another minute or so until tender, if necessary. 3. While squash is cooking, heat remaining 2 tsp. oil in a large skillet over medium heat. Add spices, and sauté 1 minute, or until very fragrant. 4. Stir in tomatoes and shrimp, and cook until shrimp are just cooked through. Stir in the cilantro or parsley, if using, and serve shrimp over squash “pasta.” PER SERVING:
PHOTO (BOTTOM RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
quash is one of those vegetables (like cauliﬂower) that is a godsend for people trying to reduce their intake of wheat, gluten, or processed carbs in general. Just as you can make decent “faux” mashed potatoes from cauliﬂower, you can make a terriﬁc “faux” pasta from yellow squash or zucchini. Chef Jeannette likes to call these all-vegetable noodles “zoodles.” In my new book, Smart Fat, we talk about a three-pronged dietary approach to health, and one of those prongs—one of the foundational principles of the program—is the generous use of spices. Spices are the forgotten medicine cabinet of the food supply. They boast a variety of health beneﬁts, and they make food taste great. —Dr. Jonny
250 cal; 37g pro; 7g total fat (1g sat fat); 10gm carb; 275mg chol; 670mg sod; 2g fiber; 6g sugars
1/23/17 10:55 AM
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Compared to native curcumin extract.
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12/16/16 12:20 PM
By Vera Tweed
how high is your gluten IQ? Gluten-free foods are essential for anyone with celiac disease, but many people without the disease prefer to avoid or reduce gluten in their diets. With virtually any type of food available in a gluten-free version, gluten isn’t difficult to avoid, but diets can get overly restrictive because of confusion about where gluten does—or doesn’t—reside. Take our quiz to check your gluten IQ. 1. People who can’t tolerate gluten, or prefer to avoid it, must avoid all grains. a) True b) False
2. Quinoa is a gluten-free grain. a) True b) False
3. When a packaged food doesn’t contain grains, it doesn’t contain gluten, even if it isn’t labeled “gluten free.”
Did You Know . . . Gluten is a protein found in certain grains that allows dough to rise, making it a key ingredient in many baked goods.
a) True b) False
4. Oats are naturally gluten-free. a) True b) False
5. All but one of these naturally contain gluten. Which one does not? a) b) c) d) e) f)
Wheat Kamut Barley Buckwheat Rye Triticale
6. All but one of these are naturally gluten-free. Which one contains gluten? a) b) c) d) e) f) g)
Amaranth Millet Bulgur Sorghum Teff Corn Rice
7. Testing for celiac disease is widely accepted in medicine, but there is no test for gluten sensitivity in people without celiac disease. a) True b) False
ANSWERS 1. b) Not all grains contain gluten. People who cannot tolerate gluten can eat gluten-free grains. However, it’s also possible to have an intolerance to grain for reasons other than gluten, and then, even gluten-free grains need to be avoided. Flours made from coconut, nuts, and seeds are grainfree options for baked goods, and there are a growing number of grain-free products made with such flours. 2. b) While it’s true that quinoa doesn’t contain gluten, it’s actually a seed rather than a grain. Because it’s often eaten or used in recipes in place of grains, it tends to be viewed as a glutenfree grain. 3. b) A packaged food without grains may contain gluten for two reasons: Gluten may be added as an ingredient for texture, or gluten may be introduced through cross-contamination. Many foods we don’t associate with grains, such as soups, sauces, and dressings, contain added gluten. However, foods labeled “gluten free” do not contain gluten. In nature, gluten is not present in meat, fish, vegetables, nuts, seeds, and fruit, and is unlikely to have contaminated fresh versions of these foods, unless flavoring or marinades have been added 4. a) Oats are naturally gluten-free. However, they may become contaminated during growing, harvesting, or processing. Some companies take care to produce gluten-free oats, and label them as such. 5. d) Buckwheat is naturally gluten-free. All of the others contain gluten. Kamut is considered an ancient grain and possibly healthier than today’s wheat, but it is still a type of wheat, so it does contain gluten. 6. c) Bulgur naturally contains gluten. The others do not, but it’s a good idea to check labels for a “gluten-free” description to make sure they haven’t been contaminated with gluten during harvesting or processing. 7. b) Testing for gluten sensitivity, rather than celiac disease, is controversial in conventional medical circles, but integrative and naturopathic physicians can do such tests, and some labs are specially equipped to perform them. For more information, check out advancedglutentest.com. Tests must be ordered and evaluated by a health professional.
1/23/17 10:56 AM
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1/26/17 12:01 PM
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1/23/17 10:59 AM