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the wellness secrets of
the amazing health benefits of Polyphenols
EAT YOUR WAY TO CALM
supplements to prevent
with our Shiitake & Edamame Fried Rice P. 30
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What’s New Restore
Supplements for Gut-Brain Health Restore, and Restore Magic Dirt Water for Kids, are soilderived, scientiﬁcally backed mineral supplements that have been shown in lab studies to help strengthen unctions in the gut lining, which oﬀers protection against to ins entering the body. estore is designed to balance gut health, support respiratory wellness, combat environmental e posures, promote immune function, enhance mental clarity, and promote hydration. t helps create an environment for good gut bacteria to grow and ﬂourish, which supports overall health.
Total Care Probiotic + Prebiotic & Postbiotic Probulin s Total Care Probiotic oﬀers full spectrum digestive support. This formula features inulin prebiotic, which acts as food for the probiotic bacteria. t includes billion probiotic cultures billion from fermented fruits vegetables, providing broad spectrum support to the gut microbiome. nd it includes postbiotics, uni ue compounds produced by the activity of probiotic bacteria. These uni ue compounds participate in supporting a healthy digestive microbiome.
Ribose Packets Carlson introduces convenient packets to their ibose line. ibose is a carbon sugar that is essential for production of adenosine triphosphate TP , the primary source of energy for all human cellular processes. ibose as a supplement promotes energy and muscle recovery, promotes increased cardiac e ciency, and lowers stress during e ercise. These gram packets oﬀer convenience for travel and for on the go lifestyles. The powder dissolves easily in any beverage.
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Beautiful Ally Formulas Bluebonnet introduces Beautiful lly, a line of carefully crafted age defying beauty products. Keratin Care is formulated with ynatine® S bioactive keratin plus biotin, resveratrol, vitamin , and a uni ue amino acid blend to help promote the appearance of strong, gorgeous hair. This restorative hair care formula helps protect and repair damaged hair from the inside out. Resveratrol 500 mg oﬀers the active trans isomer resveratrol from apanese knotweed, and red wine e tract from grapes. The active components in resveratrol may help to protect skin from the environment and the aging process by reducing free radical damage thereby improving the appearance of ﬁne lines and wrinkles, lessening dryness, and smoothing skin te ture.
Total Strength + Performance Preworkout Formula Onnit introduces a cutting edge formula that optimizes favorable hormone balance, improves performance, increases strength, and assists with muscle recovery. This uni ue formula contains earth grown ingredients with clinically studied results. ncludes B s, beta alanine, luteolin, and more. ertiﬁed drug free and competition safe. Strawberry emonade ﬂavor.
Berry Medley Breakfast Ovals n oy ife now oﬀers a convenient portable soft baked oatmeal bar that s perfect for breakfast on the go. The fruit and oat bars are made with four types of purity protocol gluten free oats baked to perfection with real cranberries, raspberries, and blueberries. good source of ﬁber, these ﬁlling breakfast bars are vegan, gluten free, allergy friendly, and made with whole grains.
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What’s New Cosmos Creations
Sweet Maui Onion Rings Cosmos expands their corn snack line to include these savory crunchy onion rings. Made from non-GMO corn, these baked rings are perfectly seasoned with sweet Maui onion. Transport your tastebuds to Hawaii with one taste of these bold and delicious crunchy onion rings. Gluten-free.
Strawberry Hibiscus Oatmilk Non-Dairy Yogurt Nancy’s introduces gut-friendly nondairy yogurt made from oatmilk. This creamy and delicious plant-based yogurt alternative oﬀers up 6 grams of plant protein per serving. And of course, each serving has billions of live dairyfree probiotics to support digestive and immune health.* Vegan and gluten free.
Sparkling Probiotic Drink If you’re looking for a smooth, approachable probiotic beverage, give Beneﬁzz Sparkling Probiotic Drinks a try! Beneﬁzz is made with a naturally ﬁzzy, naturally probiotic drink called Water Keﬁr, full of probiotic cultures. They keep the ingredient list simple and the sugar low with a mix of lemons, ﬁgs, and other fruits added for ﬂavoring, than infused with living probiotic cultures. The result is a refreshing drink like ﬁzzy lemonade without the acidic and vinegary taste of other cultured beverages. Available in Grape, Lemon, Ginger, or Cranberry.
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Pycnogenol® Mary Ann O’Dell MS,RD
Pycnogenol® is a patented extract from French maritime pine tree bark. It is a well-known antioxidant that has received quite a bit of attention lately. Here is some of the more current research on Pycnogenol®: • A study found that daily supplements of Pycnogenol® resulted in improved skin elasticity and hydration. This may be due to its ability to strengthen blood vessel health and improve circulation. This may also explain how Pycnogenol® has been helpful in skin conditions such as psoriasis. • According to one study, 100 mg of Pycnogenol® improved symptoms of asthma, reducing inhaler dosage, sleep awakenings, and doctor visits. • A recent study found that people who consumed Pycnogenol® prior to air travel had less swelling in the lower legs compared to control groups in which participants simply wore stockings. • Another study showed that 200 mg of Pycnogenol® helps the heart. After eight weeks of treatment with Pycnogenol®, the amount that arteries dilated increased from 5.3 percent to 7.0 percent, indicating a decrease in atherosclerosis, or hardening of the arteries. This supports other Pycnogenol® research showing the heart beneﬁts of strengthening blood vessels, reducing blood pressure, and improving circulation. • A study suggests that Pycnogenol® may improve cognitive function, attention, and mental performance in healthy adults aged 55–70. • Finally, one study showed that Pycnogenol® helped improve longterm blood sugar control and blood pressure control, both of which can help better manage diabetes.
3/26/19 7:42 PM
Harness the healing powers of polyphenols.
features 18 Health Secrets of 5 Strong Women
The experts share wellness wisdom that has helped them overcome challenges and stay healthy in their own lives—from essential supplements to relaxation techniques.
22 Cervical Dysplasia & Cervical Cancer
Naturopath Marita Schauch outlines a proven natural strategy for prevention and treatment of these two common concerns that has worked with her clients.
departments NEWS FLASH
Hot Off the Press. The latest natural health news.
Plant Power. Unheralded polyphenols offer a wealth of health benefits.
Powerful Herbs for Pain. Tame the ache of arthritis with these beneficial botanicals.
Antihistamine Alternatives. How to stop spring sneezing without the side effects.
Working a healthy exercise regimen into your busy schedule may be easier than you think.
NATURAL MEDICINE CABINET
From ginger root to tea tree oil, here are a host of natural first-aid staples that everyone should keep on hand.
This basic nutrient is for more than just fighting colds.
Boost an Over 40 Metabolism. Five strategies from a visionary nutrition expert to help jump start your system.
Stay sharp and support focus and memory with brain-boosting nootropics.
Don’t Sweat It. Natural deodorants that stop odor without clogging up your body’s elimination system.
Eat Your Way Back to Calm. Seven delicious ways to soothe worries, tension, and stress.
Bake-Ahead Breakfast. Get your day off to a healthy start with this delicious oatmeal dish.
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3/27/19 5:34 PM
With just one tablet and 12 billion friendly probiotic organisms^ working hour after hour...*
It’s All In A Day’s Work. Stomach Acid Protection
Hour after hour support
Probiotic CD all you need to help keep your digestive tract… on track!* TM
Once-daily Probiotic CD™ works differently than other probiotics. Not only does it protect friendly probiotic cultures from harmful stomach acid… but, with its unique BIO-tract® controlled-delivery technology, Probiotic CD™ continuously releases active probiotics hour after hour through your digestive system… where you need them most! That means your digestive health is consistently supported with 12 billion bioactive organisms^ from 10 vegetarian cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD™. NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
^At time of manufacture. Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc). U.S. Pat Nos 8,007,777 and 8,540,980.
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©2019 American Health, Inc. | 18-AH-1309
3/26/19 7:45 PM
editor’s letter Health Secrets My mom isn’t a vegetarian. She just really likes vegetables. She grew up on a small farm where the family often ate what they grew, so a diet focused mainly on fresh vegetables is nothing new to her. She’s more likely to order a “vegetable plate” when dining out than she is to order dessert. To say that my sister and I didn’t appreciate mom’s dietary choices when we were growing up would be a massive understatement. But, as with so many other things, we’ve come to understand the wisdom in her way of eating—especially as we’ve watched her age far more gracefully than many of her peers. If you asked my mom the secrets to healthy longevity, she wouldn’t be quick to credit her veggie-centric diet. She doesn’t consider it some esoteric key to wellness. It’s just “the way we ate because we were poor.” But I’ve no doubt that those dietary habits she developed from childhood have played a large role in her continued good health. In “Health Secrets of 5 Strong Women,” (p. 18), we asked naturopaths, integrative physicians, nutritional therapists, and other experts for their wellness wisdom. Among the many creative and innovative ideas they espouse, a diet based on whole, fresh vegetables is high on the list. Because, of course, my mom has been right all along. Jerry Shaver Executive Editor Have a question or comment? Email us at email@example.com.
Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny
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THE HEALTHY EDGE. Vol. 10, No. 4 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.
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FITNESS IS BEST LONGEVITY TEST A study of 6,500 people aged 70 and older has found that fitness is a better predictor of longevity than other routinely used health markers such as blood pressure, cholesterol, diabetes, and smoking status. Researchers at the Johns Hopkins School of Medicine noted that these conventional indicators of risk are very common in the older age group, but do not predict how long older people will live. However, there is evidence that controlling blood pressure and cholesterol, preventing diabetes, and not smoking earlier in life can help prevent heart disease and early death. For anyone who is over 70 and not all that fit, it’s never too late to get moving.
Seaweed Extract Lowers Blood Sugar Healthy levels of blood sugar help to prevent diabetes, high blood pressure, and heart disease, and make it easier to lose weight and stay trim. In addition to a diet that isn’t too high in starches and sugars, help is available from a supplement made from sea vegetables: InSea2. A study of 65 otherwise healthy people with elevated blood sugar found that taking InSea2 daily for 6 months normalized blood sugar in one of five people and reduced levels in the rest. In contrast, a placebo did not produce any improvement. InSea2 is an ingredient in a variety of supplements designed to support healthy levels of blood sugar.
ASHWAGANDHA BOOSTS TESTOSTERONE In traditional Ayurvedic medicine, ashwagandha is used to increase vigor and endurance and improve overall health. For men, it’s also viewed as an aphrodisiac and a remedy for infertility. Now, an Australian study of overweight men between the ages of 40 and 70 has found that with daily use for 8 weeks, the herb boosts levels of testosterone and DHEA-S, hormones related to youth and virility. The daily supplement tested in the study was an extract of ashwagandha containing 21 mg of withanolide glycosides, the key active ingredient in the herb. Earlier research found that the herb enhances sperm quantity and quality in men with low sperm count.
That’s how much time is devoted to nutrition education during four years of medical school in this country. And it doesn’t cover what patients need to know: How to eat a healthier diet that will prevent disease. Instead, the focus is on biochemistry and deficiency diseases that have largely been eliminated, such as scurvy, according to an analysis of medical education published in JAMA. No wonder there’s a lot of confusion about healthy diets.
3/26/19 7:50 PM
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† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
3/26/19 7:50 PM
By Vera Tweed
They’re not the most glamorous ingredients in the world of dietary supplements, but polyphenols offer a wealth of health benefits
hile the name might not be familiar, your diet is likely full of polyphenols, especially if you eat lots of fruits and vegetables, season your food with herbs and spices, and drink tea, coffee, and/or red wine. Pronounced “polly FEEnols,” they’re nutrients that plants make to protect themselves from ultraviolet radiation and pathogens. And they can protect us, too. Studies show that polyphenols reduce the risk of diabetes, heart disease, cancer, and other diseases.
* Flavones help to relax blood vessels.
Yellow and green fruits and vegetables are top sources.
* Flavanones are found in citrus fruits.
They are anti-inflammatory and good for the heart.
Types of Polyphenols Scientists have identified about 8,000 different polyphenols, and the greatest health benefits come from a combination, rather than any single one. That fact alone is a great reason to eat a variety of plant foods. However, knowing a bit more about what different polyphenols can do just might inspire you to expand your plant menu and spice cupboard even more. Here are the four main classes of polyphenols, and some of their major food sources.
Flavonoids or Bioflavonoids Used interchangeably, either of these terms describes such a large class of polyphenols that’s divided further into categories. Supplement labels or ingredient lists may include any of these:
* Flavonols protect plants against
damage from ultraviolet rays, and people against poor circulation and elevated cholesterol. Top sources are the skins of fruits and vegetables.
Flavanols, aka catechins, may help to protect against dementia. Top sources include plums, prunes, berries, and black tea. Quercetin, found in asparagus, is a flavanol available in supplements for hay fever, asthma, and eczema. Anthocyanins may help to lower risk of heart disease, stroke, and cancer. They’re found in red, blue, and purple plant foods.
* Isoflavones help to balance hormones,
especially in the time leading up to menopause. Soy foods are major sources, and they’re also found in supplements made from soy or red clover.
Stilbenes Found in small quantities in food, the two best-known stilbenes are resveratrol, found in grape skins, red wine, peanuts, blueberries, and cranberries, and pterostilbene, found in blueberries and grapes. Both are available in supplements. Studies have found that both are good for the heart and help protect against cancer. Although their benefits are similar, each one works in a unique way in the human body.
There are about 8,000 different polyphenols, and the greatest benefit comes from eating a combination of them.
Lignans Flaxseed is the richest source of lignans, but they’re also found in other seeds, grains, and fruits and vegetables. Lignans help balance hormones and lower inflammation, blood pressure, and cholesterol.
Phenolic acids Found in onions, radishes, olive oil, berries, cocoa, flaxseed, chestnut, and sage, phenolic acids protect against coronary artery disease, stroke, and cancers.
Top Polyphenol Foods Overall, herbs and spices rank highest in polyphenol content. And pomegranate juice contains a unique polyphenol not found in other foods, called punicalagin. But polyphenol content alone shouldn’t be the criteria for choosing plant foods— variety is the name of the game. While polyphenols are a beneficial part of a healthy diet, an overload may interfere with thyroid function or iron absorption. Terry Naturally Clinical OPCs
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powerful herbs for pain Ease achy, inflamed joints with these proven botanical medicines
rthritis literally means “joint inflammation,” but medically it also refers to more than 100 different rheumatic diseases that cause pain, stiffness, and swelling in joints or connective tissue. Regardless of the specific type, one thing that all forms of arthritis have in common is pain. Here are some of the best herbs to use for relieving arthritis symptoms.
Willow bark (Salix alba) contains salicin and other constituents (salicylates) that are the herbal forerunners of aspirin. A review of several studies published in Phytotherapy Research concluded that willow bark performed as well as commonly used drugs for musculoskeletal pain. Take 400 mg of willow bark per day in capsules as needed.
Turmeric Turmeric is a staple in Ayurvedic medicine for treating arthritis. It works, in part, by inhibiting an enzyme in the body called cyclooxygenase-2 (COX-2). When the body overproduces COX-2, chronic inflammation and pain are the result. A study published in Inflammopharmacology tested turmeric extract for knee arthritis. The herb was shown to improve symptoms significantly compared to a placebo. Use up to 10 grams of powdered turmeric, in capsules, per day. Use it liberally in cooking, too.
Ginger In a study published in Arthritis & Rheumatology, ginger (Zingiber officinale) was tested in 261 people who suffered from osteoarthritis of the knee. Patients received either ginger extract or a placebo twice daily for six weeks. The ginger group experienced less pain overall, and reported reduced knee pain when standing and after walking. In capsules, take 250 mg per day. Topically, a ginger compress helps bring blood to an area, thereby speeding healing. In one study from the Journal of Holistic Nursing, 20 adults with chronic osteoarthritis received seven days of topical ginger treatments by trained nurses, and then the participants self-administered the treatments for 24 more weeks. After just one week, 10
subjects reported a decline in pain and fatigue that continued over the course of the study. Simmer the fresh herb (about ½ cup grated or sliced ginger) or brew a strong batch of ginger tea. Soak a washcloth in this preparation and apply as needed.
Boswellia Also known as frankincense, boswellia (Boswellia serrata) contains compounds that help prevent inflammation. A 2013 study in Rheumatology compared several herbal remedies, including boswellia, to the popular supplement glucosamine and the arthritis drug celecoxib. Results were impressive—the herbs reduced knee pain and improved knee function as well as the drug and glucosamine. Take 500 mg per day of boswellia extract standardized to 30% boswellic acid. Combining boswellia with other herbs may be even more beneficial. According to a study in the Journal of Ethnopharmacology, researchers gave patients with OA either a combination of 100 mg of boswellia, 450 mg of ashwagandha, 50 mg of turmeric, and 50 mg of a zinc complex per day, or a placebo, for three months. The herbal combination significantly reduced the severity of pain and disability associated with OA.
Aloe For rheumatoid arthritis pain and swelling, try rubbing a little aloe (Aloe vera) gel directly on your joints. You can purchase the gel or grow your own. Snip a leaf directly from the plant and rub the gel on afflicted joints as you would lotion. Hemp Cannabinoids Cannabidiol from hemp (Cannabis sativa) is a known anti-inflammatory, and anecdotal reports confirm its ability to moderate pain and inflammation. Cannabinoids don’t just come from the cannabis plant, we also make them in our bodies—the well-known “runner’s high” is one example of this process in action. Certain herbs, such as ginger and boswellia, help naturally support your body’s cannabinoid system for less pain and inflammation.
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Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. * Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005) Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary. ‡
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boost an over 40 metabolism! 5 strategies from a visionary nutrition expert to jump start your system
fter age 40, many people find themselves facing unexpected health challenges. Energy levels decrease, while the numbers on the scale move uncomfortably upward. Blood pressure and blood sugar levels go in unhealthy directions. And even the trendiest diets may not work. But the good news is that it doesn’t have to be this way. Over time, many people develop a toxic metabolism, and when this occurs, wideranging undesirable health issues can develop and worsen. Even beneficial diets might not work if your metabolism has turned toxic. Trailblazing nutritionist Ann Louise Gittleman observed that this phenomenon has become so common that she wrote a new book, Radical Metabo-
lism, which delves into how to rescue a stalled metabolism that typically occurs after 40.
A Toxic Metabolism Metabolism means transforming the food you eat into energy via countless life-sustaining chemical reactions that mostly occur at the cellular level. Our metabolism controls digestion, as well as getting nutrients into the cell and waste products out. Sometimes, our cells aren’t getting the nutrients they need, aren’t detoxifying well, or both. “Because so many toxins are in our food, water, and air today, toxins progressively accumulate, and the body has a difficult time cleaning
them all out,” Gittleman says. “When this happens, metabolism becomes toxic and sluggish, and your ability to control weight and maintain healthy function in organs and systems throughout the body deteriorates.”
5 Rules to Rescue Metabolism To boost your metabolism so that it keeps you lean, healthy, and energized as you get older, try these simple rules from Radical Metabolism.
1. Revamp Your Fats To shift your body from sugar-burning mode into fat-burning mode, eat less sugar, and don’t skimp on fats. Cell membranes are made out of fat, and to strengthen cell
Did You Know?
Whole olives and high-quality olive oil are great sources of metabolism-boosting healthy fats.
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By Melissa Diane Smith
membranes and counter resistance to many different hormones, including insulin, it’s important to not to lower fat intake, Gittleman says, but to change the fats in your diet. Eliminate omega-6 refined vegetable oils (i.e., corn, soybean, cottonseed), trans-fats (i.e, partially hydrogenated oils found in margarine and butter substitutes), and very-long-chain fatty acids (i.e., canola oil, peanut oil, whole peanuts, peanut butter, mustard oil, and borage oil). Instead, eat whole olives and olive oil; avocados and avocado oil; coconut oil; grass-pastured animal products and wild cold-water fi sh; nuts (i.e., organic almonds, Brazil nuts, pistachios, hazelnuts, and pine nuts); seeds (i.e., hemp seeds, chia, sunflower, safflower, sesame, flax, pumpkin seeds); and cold-pressed seed oils. If you’re stuck in your weight loss efforts, consider adding hemp seeds and hemp oil to your diet, and possibly a gamma-linolenic acid (GLA) supplement, such as black currant oil, as well. GLA is unparalleled in promoting fat burning by activating a type of fat called brown fat, according to Gittleman.
2. Restore Your Gallbladder Many individuals have difficulty digesting and metabolizing fats. If you have this problem, then simply eating more healthy fats and less sugar is not going to result in the metabolic shift needed for weight loss and optimal health—and popular higher-fat diets such as Paleo or ketogenic diets may not work for you. To optimize your body’s ability to use healthy fats for your benefit, it’s important to help support the liver to produce adequate, healthy bile. Bile helps your body break down all the fats you eat, which is critical to healthy membranes and healthy hormones. Bile also helps remove toxins so they can be flushed out of your liver. Adequate, healthy bile promotes healthy function of the gallbladder, the organ where bile is stored and concentrated. The top strategy to support the production of adequate, healthy bile is to incorporate more bitter foods in your diet,
including asparagus, dandelion greens, collards, radicchio, red leaf lettuce, watercress, arugula, broccoli, cabbage, endive, artichoke, cauliflower, kale, Swiss chard, and even coffee and cacao. You could also try an herbal bitters formula. Popular ingredients include barberry bark, dandelion, fennel, gentian root, Globe artichoke, milk thistle, wormwood, and yellow dock.
* Avoiding sugars and allergenic foods (such as gluten, dairy, and eggs)
* Avoiding refined carbs, processed fats, and factory-farmed meats
* Repopulating your gut with beneficial
bacteria by eating more fermented foods, such as sauerkraut and kimchi, and/or by taking probiotic supplements
5. Reduce Your Toxic Load 3. Rebuild Your Muscles. Fat gain always accompanies muscle loss, so addressing age-related muscle loss, known as sarcopenia, is another important step in restoring healthy metabolism. To get the essential amino acids your body needs, eat protein daily. But don’t overdo it: The body can only utilize 4–6 ounces of protein at a time, Gittleman says. Also make sure the protein you eat is high quality. Avoid processed meat products from factoryfarmed animals, and instead focus on wild-caught fi sh and organic and pasture-raised meat, eggs, and dairy.
4. Repair Your Gut Healthy digestion is a key to a robust metabolism, but many people today suffer from unhealthy bacterial balance, as well as permeable or “leaky” gut, due to exposure to toxins and allergens. To restore gut health, Gittleman recommends:
We’re exposed to environmental toxins that run the gamut from hormone-disrupting chemicals (known as obesogens), which show up in tap water, non-organic foods, and nonstick cookware, to dangerous pesticides such as glyphosate, which is sprayed on genetically modified corn, soy, sugar, and canola. If the body has a heavy toxic burden, many of its resources are needed just to keep the poisons cleared out, leaving precious few available for fat burning. To jumpstart your metabolism, you may need a radical lifestyle cleanup to reduce your toxic load. Opt for organic, unprocessed, real foods whenever possible. Ditch artificial air “fresheners.” Consider investing in an air purifier. And improve your body’s detoxification processes by drinking plenty of fresh water, as well as by sweating (a form of detoxification through your skin) by taking infrared saunas or exercising.
IS YOUR METABOLISM UNDER TOXIC STRESS? Think you might be suffering from a toxic metabolism? Here are some of the most common signs:
* Metabolism seems to have slowed since turning 40 * Type 2 diabetes or prediabetes diagnosis * Suboptimal lipid profile (higher LDL and triglycerides, lower HDL) * Elevated blood pressure “menopot” before actual menopause: increased belly fat, higher * Experiencing waist-to-hip ratio * Craving snacks, such as coffee or candy, throughout the day * Nausea, heartburn, gas, bloating, or other digestive symptoms * Food allergies or intolerances to gluten and dairy Source: Radical Metabolism: A Powerful * History of gallstones or gallbladder surgery New Plan to Blast Fat and Reignite Your GI discomfort after eating fatty foods * Energy in Just 21 Days by Ann Louise Gittleman, Ph.D., CNS Constipation * The Healthy Edge
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By Emily Kane, ND, LAc
antihistamine alternatives When seasonal allergies strike, these natural remedies can help—without the longterm consequences
I’ve had horrible allergies most of my life. My doctor has me on antihistamines, prescription and over-the-counter. I’ve been taking them for years, but I want to try a more natural approach, and I’m scared about the long-term risks of antihistamine —Jack B., Philadelphia use. Thoughts?
Histamine is a naturally occurring chemical secreted by the body when mucous membranes are confronted with an irritant. Histamine causes a rush of white blood cells and fluid to the affected area, and this natural reaction causes short-term swelling and congestion as it attempts to flush out the irritant. If exposure persists—most often due to allergies or dusty/moldy environments—this histamine response becomes obnoxiously prolonged. This is why antihistamines are a $30 million a year industry in the U.S. These medications block histamine, ultimately delaying the body’s ability to heal from an acute exposure to irritants.
Brain Drain Despite label warnings, many people take antihistamines quite liberally. And that’s a problem, because when used long term, antihistamines can dry out not only your mucous membranes, but also your brain. The brain is happiest when fed with high-quality fats such as avocado, coconut oil, and wild salmon, along with a low glycemic diet and plenty of water, sleep, and exercise; and minimal amounts of “screen time,” especially late at night. In other words, keeping your brain happy is not so different from keeping the rest of your body happy. But there are special features of the brain. Namely that it is mostly made of moist fat. One reason our brains start to degrade as we age is 14
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Keep the doctor away and allergies at bay with quercetin, a nutrient derived from apple skins.
because nerve/brain healing factors like the steroid hormones (estrogen, testosterone, progesterone, and the pre-hormones vitamins A, D, E, and K) decline. And drying the brain out with antihistamines only makes matters worse. Long-term exposure to antihistamines has been linked to elevated risk of Alzheimer’s disease and other forms of dementia—and the longer the exposure, the greater the risk.
Natural Alternatives If you are a chronic antihistamine user, know that there are healthier options that can be just as effective. Bioflavonoids are my favorite mast-cell wall stabilizers, and will delay the histamine dumping affect of irritating exposure. Quercetin (usually derived from pigments in apple skins and the inner skins of onions) is also extremely helpful. The ideal way to take quercetin is in a coconut drink, because the good fat in coconut makes quercetin more bioavailable. However quercetin can be found in
capsules (often combined with turmeric) for easy use. Incorporating yellow foods such as squashes and carrots into your diet daily can also help reduce your allergic response, as can eating apples and onions regularly. Reducing or completely eliminating white flour and sugar from your diet will also improve your “tolerance” to irritants that are inevitably part of the daily environment, because sugar/bleached flour massively depresses the immune system. And if your immune system is depressed (1 tsp. of sugar will reduce immune capacity by 50 percent for 2–4 hours), you will have even less capacity to manage mucous membrane irritants. So the next time you think about reaching for an over-the-counter antihistamine, think again. Instead, trying drinking plenty of water, eliminating processed food from your diet, and taking a dose of those health-promoting bioflavonoids. Your body—and especially your brain—will thank you!
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3/26/19 7:38 PM
BY MARY ANN O’DELL, MS, RDN
WE ALL HEAR IT…the call to exercise. But why is it so important, and how can you make it work in your busy lifestyle? Here’s what you need to know.
BENEFITS OF STAYING ACTIVE • Heart Health: Regular exercise helps improve circulation and control blood pressure and cholesterol levels. • Bone Health: Weight-bearing exercise can slow down bone loss and may help reduce risk for osteoporosis. • Weight Control: Exercise is critical for weight control, helping improve muscle tone and increase fat loss. • Overall Health: Exercise makes you feel better! You can have more energy and it helps your body handle stress more efficiently.
MAKING EXERCISE WORK FOR YOU Remember that exercise is any activity in which you are moving. This can include walking, weight training, grocery shopping, or other everyday activities. Weight training and cross training are good at any age, as they help to build and maintain lean muscle mass. Aerobic activity is good because it improves heart and lung health. Strive to do at least 15–20 minutes of physical activity every day as a starting point.* As you begin to feel better, you will find it easier to fit more exercise into your schedule on a consistent basis.
BOOSTING YOUR EXERCISE REGIMEN Nourishing and hydrating your body is important for any type of exercise program, whether it’s done inside or outside, winter or summer. In combination with exercise, protein is an important factor for gaining lean mass and losing weight. Protein plays many roles in the body including muscle repair and hormone regulation. It can also be used in the body as a source of energy. For convenience, a variety of protein powders and meal replacement shakes are available to fit your lifestyle, from plant-based protein to whey protein and everything in between.
Water is essential to prevent dehydration. Electrolytes, found in alkaline water or hydration beverages, help maintain electrolyte status during intensive exercise. This can help reduce cramping and help maintain fluid balance in the body. Whatever exercise you choose to do, find something you enjoy and get started on the road to feeling great! *Consult your health care provider before starting any exercise program.
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Boosting Brain Function for Life FROM TREATING ADD IN CHILDREN to Alzheimer’s disease and dementia in the elderly, nootropics are ingredients of growing interest. Nootropics are substances that may enhance cognitive function, specifically related to focus, memory, creativity, or motivation. From school children to college students to the executive, everyone is looking for ways to stay focused and mentally sharp.
OMEGAS FOR THE MIND Our brains require a number of nutrients for optimal function, but one of the most beneficial substances for all stages of life is omega-3 fatty acids (EPA & DHA), found in cold-water fish such as salmon and tuna, chia, flaxseeds, hempseeds, and walnuts. Omega-3 fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral development and function. Sufficient omega-3 fatty acids during pregnancy may help reduce nerve and vision problems in infants.
BY MARY ANN O’DELL, MS, RDN
As a child grows, studies have shown that DHA continues to be a valuable supplement for optimal brain function and focus. DHA has also shown great promise with adults who have dementia or Alzheimer’s disease.
HERBAL NOOTROPICS In the herb world, there are a variety of herbal nootropics, including celastrus, bacopa, and rosemary. Celastrus, also called the tree of intellect, has been clinically shown to improve memory performance. Bacopa has a proven ability to provide antioxidant protection for the brain, enhance cerebral blood flow and balance neurotransmitter action. It is also known to help keep the mind calm but focused. Rosemary is another powerful antioxidant that increases blood flow to the brain, helping to strengthen memory and focus. A combination of these three herbs has been used in Ayurvedic medicine to promote brain function, enhance memory, and support calm focus throughout the day.
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The Healthy Edge
3/21/19 12:23 PM
HEALTH SECRETS OF By Vera Tweed
The experts share their wellness wisdom— from essential supplements to relaxation techniques
trength isn’t a matter of using brute force or gritting your teeth. Rather, as these five women reveal, it’s a matter of following your passion and working hard to overcome challenges. They generally eat clean, natural diets, avoiding gluten or other problem triggers as appropriate, and tailoring food, exercise, and supplement regimens to their personal needs. And, they’re all enhancing the lives of others while taking care of themselves, a combination that continues to build strength and happiness. LAURIE STEELSMITH, ND
“Joyful exercise not only works out your physical body but also contributes significantly to your mental well-being.” “I believe that we’re all born with an inherent ability to create health and wellness,” says Laurie Steelsmith, ND (drsteelsmith.com), a leading naturopathic doctor and author of Growing Younger Every Day and other books. 18
And she’s dedicated to helping patients unleash that ability. “I love to see the huge transformations naturopathic medicine can bring to people’s lives,” she says. “It is deeply fulfilling.” But a health condition once threatened her ability to function. While in naturopathic medical school, Steelsmith was diagnosed with borderline lupus, a potentially crippling autoimmune disorder. “As my condition worsened, I was faced with the frightening prospect of losing the use of my hands,” she recalls. But instead of giving up, she focused on finding the root cause. Months of working with naturopathic physicians revealed underlying food allergies and leaky-gut syndrome, and treating these left her symptomfree. “I knew then that I had found my life’s work, and that this unique form of medicine could dramatically change people’s everyday lives and relieve suffering in ways that the mainstream allopathic, Western medical model could not.”
Personal Favorites HEALTHY FOOD: Green drinks PHYSICAL ACTIVITY: Open-water
swimming in the ocean in big waves while listening to my favorite music WAY TO UNWIND: Iyengar yoga Top Healthy Habits
Exercise, exercise, and more exercise A centering meditation first thing every morning Eating a healthy and varied diet Finding ways to laugh at bad situations Supplements
“Everyone is unique,” says Steelsmith, “so the supplements that I take are specific to my particular needs and not necessarily recommended for everyone.” Her favorites include reishi mushroom, zinc, vitamin D, chaste tree berry, and fiber.
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STRONG WOMEN JOY STEPHENSON-LAWS
“It’s very important that as women, we educate ourselves about what nutrients we may need to adjust at different periods in our lives.” Nearly 30 years ago, Joy Stephenson-Laws founded a law firm that specializes in healthcare, and she continues to be its managing partner. Over the years, she says, “I saw firsthand how the lack of credible and easy-to-understand health information negatively affected lives, and I was determined to do something about it.” She became a health advocate, founding two nonprofit organizations, The Bili Project (thebiliproject.org) to fight bile duct cancer, and Proactive Health Labs (phlabs.com) to educate people and provide nutritional testing. She’s also the coauthor of Minerals— The Forgotten Nutrient. Along the way, a personal health challenge helped fuel her mission. In her early 40s, her doctor predicted that
even with a healthy diet and exercise, she would inevitably need medications to control menopausal symptoms such as hot flashes, depression, difficulty sleeping, weight gain, and water retention. Not ready to accept such a fate, Stephenson-Laws dove into research and found that nutritional testing was vital. For example, she learned that her body couldn’t absorb vitamin C well from food and most supplements, but liposomal vitamin C solved the problem and improved her energy, mood, sleep, and resistance to colds. And the doctor’s prediction never came true. “Being nutritionally balanced and performing some type of physical activity allowed me to skip the symptoms,” she says. Personal Favorites HEALTHY FOOD: Avocado PHYSICAL ACTIVITY: Playing golf and
walking the course WAY TO UNWIND: Listening to music and playing with her four German Shepherds Top Healthy Habits
Avoiding processed foods and soda Getting enough exercise to maintain healthy muscle and keep body fat below 26 percent Periodically testing nutrients and keeping them balanced Drinking alkaline water Supplements
Based on nutritional test results: vitamin C, vitamin D, B complex, and magnesium.
“Find something that you’re passionate about and commit the time to do it.” A nutritional therapist with specialized training in homeopathy and digestive health, Lara Facteau not only runs Palo Alto Nutrition (paloaltonutrition.com), but is also the mother of two and stepmother of five. How does she make it all work? “It starts with prioritizing, proper planning, communication, and being well organized,” she says. “My aim is to balance family, clients, and time for myself.” On her journey to success, Facteau has reinvented both her personal and professional lives. After being a traditional wife and mother, she went through a divorce, went back to school, and started a nutrition practice. “The transition from an independent, college-educated woman who chose to take a pause in life and stay at home to raise children, and to then re-enter the workforce, was incredibly difficult,” she says. But she found the strength to follow her passion and overcome adversity. The Healthy Edge
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the fullest—make your life matter, it’s precious—and if something doesn’t work, don’t whine but work to fix it.” After helping many patients overcome their health challenges, Hall ran into a big one of her own: how to reach and help more Personal Favorites people than she can see HEALTHY FOOD: Raw cheese, in her practice. “The raw nuts, raw dairy, misery I see is avocado, dark chocoprofound,” she says. late, and red wine Only men were allowed Embarking on an PHYSICAL ACTIVITY: to enlist in Civil War expanded mission of Tennis armies, but several enhancing not just WAY TO UNWIND: Sitting hundred women joined the physical health of on the couch with her the fight, disguised as men. others, but bringing husband while enjoying a more enlightenment and glass of pinot noir and love to the world, she wrote a reflecting on their day and book, Radiant Again & Forever, and many blessings began lecturing extensively. On a personal level, Hall realized Top Healthy Habits that it’s vital to understand what Prayer brings you joy and to focus on those Quarterly cleansing things. She began surrounding herself Working out at least 3 days with like-minded people, from per week spiritual leaders to workout buddies. Centering her routine around She also knows first-hand the her priorities importance of keeping hormone levels Spending time with friends balanced. For women of child-bearing and family age, she emphasizes, “Don’t take birth Finding humor in all aspects control pills; they disrupt hormone of life balance profoundly.” . Supplements Occasional prebiotics, probiotics, and a Personal Favorites blend of omega-3, -6, and -9 fats. HEALTHY FOOD: Brussels sprouts PHYSICAL ACTIVITY: Yoga and weight training PRUDENCE HALL, MD WAY TO UNWIND: Sitting in a massage chair in front of a fire and listening to ethereal music “Simply put, I enjoy helping people,” she says. Starting a new business was no easy feat but, she says, “The rewards have been tenfold.” And, she even found the time to remarry. .
Did You Know?
Top Healthy Habits
“Women are light, we’re hope, we’re compassion.” An integrative physician for nearly 35 years and a pioneer in natural, bioidentical hormone therapy, Prudence Hall, MD (thehallcenter.com), has some very simple advice: “Live your life to 20
Spending close to an hour daily on physical exercise and meditation Intermittent fasting on four days of the week Doing things that are emotionally nourishing
“Just because it’s ‘green’ doesn’t mean it’s not glamorous.” “I try to stay clean and natural, internally and externally, as much as possible, because our body is our vehicle,” says skincare guru Adina Diaz (naturalfeelingspa.com), whose passion is enhancing natural beauty and wellbeing with organic skin treatments. “What we put on our body and in our body is all connected,” she says. “It’s all fuel for our skin, for our energy, and for our mental health.” Products with “fragrance,” for example, can cause headaches and other nasty side effects, whereas organic makeup and skincare ingredients can nourish and enhance health. To stay on top of her game, Diaz doesn't let her work life take over her whole life. “You’re no good to anybody if you burn out,” she says. Putting aside time to pamper yourself is an important part of maintaining balance. Diaz grew up with fresh herbs and food from a garden, in a family that took a holistic approach. So working with organic ingredients, she says, “is circled back to my heritage.” Personal Favorites HEALTHY FOOD: Unsalted blue corn chips with guacamole SKINCARE INGREDIENT: Hyaluronic acid PHYSICAL ACTIVITY: Yoga and hiking WAY TO UNWIND: Having dinner with friends
Top Healthy Habits
Drinking homemade green smoothies to maintain energy at work Yoga 4–5 times a week Tracking monthly cycles and adjusting food to stay balanced
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3/21/19 12:39 PM
CERVICAL DYSPLASIA & CERVICAL CANCER: NATURAL THERAPIES FOR TREATMENT & PREVENTION
A naturopath shares what has worked with her clients for cervical dysplasia and cervical cancerâ€”two common concerns for many women /// Marita Schauch, ND, BSc
ervical dysplasia refers to pre-cancerous changes in the cells on the surface of the cervix. If left untreated, cervical dysplasia can progress into cervical cancerâ€”the second-most-common cancer in women ages 20 to 39. However, Pap tests have
greatly increased the ability to identify cervical dysplasia before this change occurs.
Cervical cancer is also one of the most common causes of cancer deaths among women in
the developing world due to limited access to health care such as Pap tests. The majority of cervical dysplasia cases are caused by the human papilloma virus (HPV); however, not all women with the virus will develop cervical dysplasia or cervical cancer. There are more than 100 HPV subtypes that have been identified and categorized, more than 30 of which can infect the genital area. 22
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Vitamin E is a potent antioxidant, and low levels of this nutrient have been associated with all stages of cervical dysplasia. Supplementing with vitamin E is associated with a decreased risk. Signs & Symptoms ❱ Vaginal bleeding after intercourse,
between periods, or after menopause ❱ Watery, bloody vaginal discharge that
may be heavy or have a foul odor ❱ Pelvic pain during intercourse
Food Factors A diet high in fruits and vegetables has been found to be protective against cervical cancer and dysplasia. Foods high in vitamin C, selenium, carotenoids, and vitamin E should be included as part of every woman’s diet. ❱ Vitamin C: papaya, kiwi, peppers,
oranges, broccoli, Brussels sprouts, grapefruit, strawberries, and cantaloupe ❱ Selenium: Brazil nuts, fi sh, turkey,
barley, shrimp, lamb, and scallops ❱ Vitamin E: Sunflower seeds, almonds,
spinach, Swiss chard, turnip greens, papaya, mustard greens, and asparagus ❱ Carotenoids: Carrots, squash, collards,
tomatoes, sweet potato, pumpkin, spinach, and kale
Key Supplements Folic acid: Studies have shown a connection between folic acid deficiency and an increased risk of cervical dysplasia. In two double-blind trials and one uncontrolled trial, doses of 5–10 mg per day for one to three months were found to be effective for cervical dysplasia in women taking oral contraceptives. Dosage: 2–10 mg daily for treatment, or 1–3 mg for prevention. Editor’s Pick: Kal ActivMelt Methyl Folate 1000 mcg
Vitamin C: Vitamin C exerts both anticancer and antiviral effects. It’s also involved in collagen synthesis and helps to detoxify potential carcinogens. Dosage: 2,000–5,000 mg daily to bowel tolerance. Editor’s Pick: American Health Ester-C 1000 mg with Citrus Bioflavonoids Carotenes: Studies of cervical dysplasia and carotenoids indicate that low concentrations of selected serum carotenoids (alpha carotene, beta carotene, lycopene, zeaxanthin, and beta cryptoxanthin) are associated with an increased risk of cervical dysplasia. Dosage: 75,000 IUs of mixed natural carotenes twice daily for treatment or 25,000–50,000 IUs for prevention. Editor’s Pick: Solaray Food Carotene Vitamin B12—Methylcobalamin: Vitamins B12, B6, and folic acid help to decrease homocysteine levels. When elevated, homocysteine has been associated with an increased risk of cervical cancer. Methylcobalamin is the preferred form of B12 because it is utilized more efficiently by the body. Dosage: 1,000 mcg daily. Editor’s pick: Jarrow Methyl B-12 1000 mcg
Vitamin E— Mixed Tocopherols: Vitamin E is a potent antioxidant, and low levels of this vitamin have been associated with an increased risk of all stages of cervical dysplasia. Supplementing with vitamin E to produce adequate serum levels is associated with a decreased risk. Vitamin E also promotes tissue healing. Dosage: 400–800 IU daily. Editor’s Pick: Carlson Labs E•Gems 400 IU Selenium—L-selenomethionine: Selenium is another important antioxidant that protects against many cancers, including cervical cancer. It is an important mineral for activating optimal immune functioning. L-selenomethionine is more bioavailable and more easily absorbed in the gastrointestinal tract. Dosage: 200–400 mcg daily. Editor’s Pick: Country Life Yeast-Free Selenium Certified Gluten-Free Zinc: This is another important immunebuilding mineral. It also helps heal tissue. Dosage: 30 mg daily. Editor’s Pick: Solgar Zinc Citrate The Healthy Edge
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Flaxseed and/or Pure Fish Oil: Essential fatty acids, in the form of flaxseed or uncontaminated fi sh oil, decrease the formation of PGE2, a type of prostaglandin that acts as a messenger molecule to promote inflammatory pathways in the body. Some prostaglandins can actually inhibit cancer growth and support health immune function, while other prostaglandins promote cancer. Omega-3s (found in fi sh oil and flax oil) support the “healthy” prostaglandin pathways, preventing disease and abnormal cell growth. Dosage: Take up to 2 Tbs. of flax oil daily and/or up to 3,000 mg fi sh oil daily with a minimum of 1,000 mg of EPA and 600 mg of DHA. Editor’s Pick: Renew Life Norwegian Gold Critical Omega Probiotics—Lactobacillus acidophilus and Bifi dobacterium spp.: Probiotics are known to have an important role in the maintenance of normal flora in the gastrointestinal tract. They are also essential for the detoxification of excess estrogens from the body through the bowel along with dietary fiber. Probiotics also support optimal immune function, as 70 percent of our immune cells reside in the gut. Dosage: at least 10 billion CFU daily with food. Editor’s Pick: Garden of Life Raw Probiotics Women Green tea extract: This has been shown to prevent and/or treat HPV-related lesions. Epigallocatechin-3-gallate (EGCG) inhibits cervical cell proliferation and induces cell death (apoptosis) for cancer cells. It therefore possesses anti-tumor effects. Dosage: 300 mg daily. Editor’s Pick: Bluebonnet EGCG Green Tea Extract Indole-3-Carbinol (I3C): This chemical compound is found in cruciferous vegetables, including cabbage, broccoli, Brussels sprouts, cauliflower, and kale. I3C has been shown to prevent abnormal cell growth and tumor progression. 13C increases the protective 2-hydroxyestrones without increasing the other harmful estrogens. Dosage: 300 mg daily. Editor’s Pick: Natural Factors EstroSense 24
THINGS THAT INCREASE YOUR RISK … Becoming sexually active before age 18 Having multiple sexual partners or being sexually active with a man who has multiple sexual partners Giving birth before age 22 Smoking Compromised immune system Low socioeconomic status Family history of cervical cancer Oral contraceptives Obesity Poor nutrition Chlamydia infection, herpes simplex virus, or HIV
THINGS THAT LOWER YOUR RISK … Getting routine Pap tests, at least every three to five years for a normal Pap and every three to six months for an abnormal Pap Quitting smoking Minimizing alcohol consumption Using alternative forms of birth control rather than oral contraceptives (e.g., barrier methods such as condoms) Supporting healthy liver function—do a liver cleanse one to two times per year Reducing stress through deep breathing exercises, yoga, and/or meditation Exercising (a combination of cardio and weight-bearing exercise) at least 40–60 minutes per day, or at least three times per week
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2/28/19 10:13 AM 2/28/19 10:13 AM 3/21/19 12:38 PM
Stocking the Natural Medicine Cabinet BY MARY ANN O’DELL, MS, RDN
EVERY HOUSE HAS ONE—a medicine cabinet where you keep the necessities for unexpected illness or injury. In addition to the cotton balls, Band-Aids, and thermometers, we often find over-the-counter remedies for colds, flu, headache, and upset stomach. Instead of the over-the-counter drug remedies that can cause unpleasant side effects, consider keeping these natural remedies on hand for first-aid support and relief.
FOR INTERNAL USE: • Peppermint for soothing and calming an upset stomach. Available in enteric-coated pills, liquid extract or tea bags. • White Willow Bark as an alternative to aspirin. White willow contains salicylic acid, the same active ingredient found in aspirin. Available in pill form. • Ginger Root as an alternative to ibuprofen. Ginger works as a natural anti-inflammatory, and it has the added benefit of soothing the stomach, unlike OTC anti-inflammatories that can irritate the stomach. Ginger is also a great solution for nausea and upset stomach. Ginger is available in pill, extract, or tea form.
• Rescue Remedy for unexpected trauma and stress. Rescue Remedy is a combination of flower essences used to calm emotions. It should be kept on hand for extremely stressful situations. It is available in pastilles, liquid drops, or spray form. • A Quercetin formula for allergies. Quercetin and vitamin C work as natural antihistamines, reducing allergy symptoms without side effects. These are available in pill form.
FOR TOPICAL USE: • Tea Tree Oil as a natural antiseptic. It is the most useful remedy for a variety of skin conditions including minor cuts, insect bites or stings and athlete’s foot. • Aloe vera gel for burns and sunburns. Aloe has been used for centuries to soothe and heal the skin. • Manuka Honey for wound healing. Manuka honey is antibacterial and enzyme-rich, and clinical studies document this honey’s benefits in helping wounds heal, including burns and ulcers.
3/21/19 12:45 PM
C’s the Day: Benefits of Vitamin C BY MARY ANN O’DELL, MS, RDN
IT’S A NUTRIENT most people are familiar with— touted to get rid of colds and boost collagen. So what has research on vitamin C found? Here is a brief summary: • Stress Support. Research suggests that vitamin C may be a useful part of a stress reduction program. One study found that people with higher levels of vitamin C did not show mental and physical signs of stress, and they recovered from stressful situations faster than people with low levels of vitamin C in their blood. • Cold Symptoms. An analysis of 72 studies found that regular use of vitamin C supplements may reduce the duration of a cold. Supplements led to about an 8 percent reduction in the duration of cold symptoms for adults and a 14 percent reduction for children. • Cardiovascular Health. Low levels of vitamin C may be a risk factor for stroke, and higher levels may be helpful for blood pressure control. People with high blood pressure (hypertension) who took vitamin C supplements lowered their blood pressure, according to a research analysis. Research has also found that a daily dose of vitamin C boosted the health of the endothelium—the thin layer of cells lining blood vessels— which may boost overall heart health. • Collagen Formation. Collagen is the most abundant protein in the body, giving strength and resilience to connective tissue in blood vessels, bones, cartilage and skin. Collagen gives skin its youthful suppleness and tautness. Vitamin C is necessary for collagen production, tissue growth and repair. Vitamin C’s benefits for skin can be acquired both topically and internally. • Respiratory Health. Research shows benefits in asthma, with one study finding that supplementing with vitamin C helped asthma sufferers reduce the amount of drugs needed to control asthma symptoms. Researchers in London found that patients with asthma or chronic obstructive pulmonary disease (COPD) who had low levels of vitamin C had an increased risk of
breathing problems on days when outdoor air pollution levels were high. The researchers noted that this study added evidence that the negative effects of air pollution may be modified by antioxidants. So how do you get your vitamin C? Eat more fruits and veggies, and you will get Vitamin C—found in citrus fruits, berries, kiwi, bell peppers, kale, broccoli, and more. For a more concentrated dose, such as the therapeutic doses used in many of these studies, consider a quality vitamin C supplement with bioflavonoids.
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The Healthy Edge
3/21/19 12:45 PM
By Sherrie Strausfogel
don’t sweat it Natural deodorants that stop odor without clogging up your body’s elimination system
t’s healthy to sweat—perspiring is your body’s way of regulating temperature, flushing out toxins, and balancing salt levels. But we could all do without the smell. Conventional antiperspirants promise to keep you dry. They typically contain processed aluminum chlorhydrate or aluminum zirconium as the active ingredients to stop you from sweating. Antiperspirants work by plugging sweat ducts with these aluminum compounds. The problem is that the toxins that would normally come out of these sweat ducts back up in your body. Plugging up your sweat ducts is like plugging up your car’s exhaust system. In addition, these ingredients can cause skin irritation, itching, and redness. Natural deodorants, on the other hand, use mineral salts as the active ingredients, which do not block sweat ducts because their molecules are too large to be absorbed through the skin. The most widely used mineral salt in deodorants is alum, which is a natural astringent that kills bacteria that produce odor. Another natural ingredient used to fight odor is zinc ricinoleate, which is sourced from castor beans. It traps and absorbs the odor molecules produced by skin bacteria. Natural deodorants also use baking soda to neutralize the odor of sweat, and organic cornstarch to effectively absorb moisture. They are fortified with antimicrobial properties of tea tree oil and other essential oils, and natural odor-fighting and fragrant herbal extracts, such as sage, lichen, lemongrass, and coriander. Additional ingredients may include aloe gel and chamomile extract to soothe sensitive underarm skin. Keep in mind that natural deodorants don’t promise to keep you dry, only odor-free. However, they may actually aid the body’s elimination process. According to herbalist Maile Melcher, who handcrafts plant-based Prana Potions Deodorant Crème, “Natural ingredients, such as wild-crafted cleavers, calendula, and French clays, contain anti-inflammatory compounds that can help calm down swollen lymph nodes and enhance the drainage of the lymphatic system.” Melcher’s no-sweat tip to make your natural deodorant most effective is to be consistent. “When switching to natural deodorants your body may go through a detoxification phase after years of chemically-derived deodorants holding back the bacteria in your armpits,” she says. “Unless there is irritation, stick with a natural deodorant for two to three weeks to allow your body to adjust.” The good news is that the antibacterial effects of natural deodorant are cumulative.
Smell fresh all day with Crystal Mineral Deodorant Spray. From the company known for mineral salt deodorants, these powerful mineral sprays dry quickly to provide an invisible, protective barrier to block odor before it starts. Essential oils and odor-absorbing baking soda give 24-hour odor protection without stickiness or staining. Available in Pomegranate, Lavender & White Tea, or Chamomile & Green Tea.
Avoid nasty chemicals and be odor-free with Zion Health ClayDry Deodorant. Montmorillonite clay absorbs odor and toxins while the minerals in the clay help balance pH. Witch hazel and arrowroot further help absorb moisture and oils, while green tea and vitamin E help soothe sensitive skin. The vegan solid stick is available in several bold scents. Oily, problem, and sensitive skin can rely on Nubian Heritage African Black Soap 24 Hour Deodorant to stay fresh. Detoxifying African black soap made with palm ash, tamarind extract, and plantain peel, as well as shea butter, soothes sensitive skin. Cornstarch and silica soak up sweat.
Get hard-working odor protection with Schmidt’s Charcoal + Magnesium Mineral Enriched Natural Deodorant. Magnesium, baking soda, and arrowroot powder help neutralize odor and absorb wetness. Easily absorbed, the stick glides on without a greasy or sticky feel.
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Acne Doesn’t Stand a Chance DERMA E’s Anti-Acne collection is your natural solution to treating acne. Formulated with active Salicylic Acid and an Anti-Blemish Complex (Tea Tree, Willow Bark Extract & Aloe Vera) to remove impurities, unclog pores and reduce excess oil, this effective, doctor-developed acne line helps to reveal a clearer and healthierlooking complexion.
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Actual unretouched images based on an in-house 4 week consumer trial. Results may vary.
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eat your way back to calm Seven delicious ways to soothe worries, tension, and distress
1. Eggs contain choline, a vitamin-like nutrient that’s needed for the production of serotonin and dopamine, neurotransmitters that regulate mood and calm anxiety. In one study, people with the highest anxiety levels also had the lowest blood levels of choline. Eggs also contain vitamin D, which helps ease both anxiety and depression. Other good sources of choline include turkey, beef, seaweed, soybeans, and Swiss cheese. Try this: Mash peeled boiled eggs with avocado and minced red onion for a healthier egg salad; top a salad of grilled escarole, onions, and olives with a soft-poached egg; layer fried eggs, sautéed kale, and salsa on a warm corn tortilla.
2. Chard is high in magnesium, which modulates the release of stress hormones such as cortisol, and can reduce anxiety. Low levels of dietary magnesium have been linked with increased anxiety, and magnesium deficiency adversely affects probiotic balance in the gut and exacerbates symptoms of anxiety. Seaweed, pumpkin, soybeans, peanuts, nuts, seeds, and spinach are also high in magnesium. Try this: Sauté chopped chard in olive oil with golden raisins, chopped radicchio, and shallots; fry chopped chard with white beans, garlic, and red pepper flakes; purée chard leaves with basil, garlic, olive oil, and shredded Asiago cheese for a nutrientdense pesto. 30
3. Sweet potatoes are rich in fiber and complex carbs, which help keep blood sugar levels steady to balance mood. Studies show that high-glycemic foods such as white bread, pasta, cookies, cakes, and fruit juice are associated with increased risk of anxiety. Other high-fiber, low-glycemic carbs include beans, winter squash, artichokes, collard greens, Brussels sprouts, raspberries, and blackberries. Try this: Cut sweet potatoes into strips, toss with olive oil and paprika, and roast until tender for healthier fries; simmer sweet potatoes, carrots, and ginger in broth till tender, then purée with coconut milk and yellow curry; toss cubes of cooked sweet potato with black beans, yellow corn, minced red onion, and roasted pumpkin seeds. 4. Herbal tea: Chamomile contains chemicals that reduce stress—in one study, people who took chamomile for eight weeks had a significant decrease in anxiety. Lemon balm and skullcap work with GABA, a neurotransmitter that plays a role in calming anxiety. And in one study, passionflower was shown to be as effective at relieving anxiety as oxazepam, a benzodiazepine. Herbal teas are also good substitutes for coffee and caffeinated beverages, which can worsen anxious feelings and may even induce panic attacks. Try this: Mix cooled chamomile tea with orange juice and fresh thyme sprigs, and serve over ice; brew a strong lemon balm tea, mix with lemonade and minced basil, and freeze into sorbet; combine dried passionflower with dried hops, hibiscus, and lavender, then steep in hot water, strain, and serve with honey.
5. Brown rice contains a variety of B vitamins, which are crucial for the production of dopamine, serotonin, and other neurotransmitters that regulate mood. Thiamine (vitamin B1) has been shown to reduce anxiety and related symptoms, including headache, insomnia, and nightmares, and in one study, adults who took a B-vitamin complex had fewer symptoms of anxiety and an overall improvement in mood. Other good sources of B vitamins include nutritional yeast, split peas, spinach, barley, oats, nuts, and seeds. Try this: Stir-fry cooked rice with diced carrots, green peas, scallions, eggs, and tamari for easy fried rice; sauté cooked rice in butter with thinly sliced mushrooms, onions, and almonds; mix cooked brown rice with mashed avocado, spread on a sheet of nori, layer with radish sprouts and shredded carrots, and roll up.
6. Kidney beans are high in tryptophan, an amino acid that boosts serotonin and has a calming effect. Several studies have linked low dietary tryptophan with increased anxiety and stress, and consuming more dietary tryptophan has been shown to reduce anxiety and depression. Soybeans, poultry, eggs, cheese, and pumpkin seeds are also good sources of tryptophan. Try this: Purée kidney beans with chopped onion, minced garlic, olive oil, and cumin for an easy dip or spread; chop kidney beans, red bell pepper, scallions, parsley, flaxseed, and cooked rice in a food processor, form into patties, and grill or fry; simmer kidney beans, yellow onions, and tomatoes in coconut milk spiced with turmeric and cayenne for a traditional African dish.
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PHOTOGRAPHY: PORNCHAI MITTONGTARE
eeling anxious? Food can help. But it has to be the right kind of food, with specific nutrients that help relieve tension, promote relaxation, and balance brain chemistry. Eat your way back to calm, with these seven foods that ease anxiety.
By Lisa Turner
Shiitake & Edamame Fried Rice Serves 4 Who needs take-out when you can make your own veggie-packed fried rice in no time?
Tbs. peanut oil or sesame oil large carrot, minced small red pepper, chopped medium yellow onion, chopped cup packed sliced shiitake mushrooms ½ cup thawed frozen edamame 3 garlic cloves, minced 1 Tbs. minced ginger 3 cups cooked brown rice 2 eggs, lightly beaten 2 Tbs. tamari 2 Tbs. mirin (sweet rice cooking wine) ½ cup cashews 1 large bunch green onions, chopped
1. In a large skillet or wok, heat 1 Tbs. of oil over medium-high. Add carrot, pepper, onion, and mushrooms, and sauté until vegetables are just tender, 5–7 minutes. Stir in edamame and cook for 1 minute, or until heated through.
3. Return vegetables to skillet, stirring to mix. Add tamari and mirin and cook, stirring, 2 minutes. Transfer to serving bowl, scatter cashews and scallions over top, and serve.
2. Transfer vegetables to a bowl. Add remaining tablespoon oil to skillet and heat over medium. Add garlic and ginger and cook for 30 seconds. Add rice and stir to coat thoroughly. Push rice to sides of pan, leaving a well in the center. Pour eggs into well and cook, stirring frequently, until just set. Stir eggs into rice.
Per serving: 410 cal; 13g prot; 17g total fat (3g sat fat); 50g carb; 95mg chol; 560mg sod; 6g fiber; 7g sugars
PHOTOGRAPHY: PORNCHAI MITTONGTARE
2 1 1 ½ ½
7. Cashews are high in the key trace mineral zinc, which is associated with the regulation of GABA and has anti-anxiety effects. Low levels of zinc are common in several psychiatric conditions, including depression and
bipolar disorder, and studies have shown that people with anxiety have lower levels of zinc. Other foods that are high in zinc include oyster, crab, lobster, pumpkin seeds, adzuki beans, nuts, beef, and chicken. Try this: Purée cashew butter with garlic powder, onion powder, dried dill, and a
splash of apple cider vinegar for a nutrient-dense, dairy-free ranch dressing; sauté cashews, broccoli florets, chopped scallions, and red pepper flakes in sesame oil; roast cashews, cauliflower, tomatoes, onions, and green peppers till tender, then toss with cooked penne pasta and shredded Asiago cheese. The Healthy Edge
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By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
Get your day off to a healthy start with this delicious oatmeal dish
’m a huge fan of oatmeal, much to the chagrin of my strict Paleo friends who like to point out that oatmeal is a grain. Of course, that’s true, but as grains go, it’s one of the least offensive. One cup of cooked oatmeal has about 6 grams of protein and 4 grams of fiber—and the majority of the fiber is a kind called beta-glucan, which stimulates the immune system. Technically, oatmeal doesn’t contain gluten, but severely gluten sensitive folks still have to avoid it because oats frequently become cross-contaminated with gluten either in the field or during processing. This recipe is a breeze to make. It’s incredibly delicious, and it’s a nutritional powerhouse. It takes all of about 10 minutes to prepare in a blender. Then just throw it in an oven for 30 minutes and you’re done. Of course, that would be a big inconvenience if you were trying to whip that up before going to work, but the beauty.
NOTES FROM THE CLEAN FOOD COACH
Cinnamon got a lot of attention back in the early 2000s, when research at the USDA showed that it helped lower blood sugar. According to C. Leigh Broadhurst, PhD— a USDA researcher who studied cinnamon—the active ingredient is MHCP (methylhydroxychalcone polymer), which increases the ability of cells to uptake glucose and helps turn that glucose into glycogen (the storage form of carbohydrate in the body). Cinnamon is also a powerful antioxidant. In fact, one study found that it beat out such superspices as garlic and oregano in antioxidant capacity. It’s also really good for digestion, and compounds in cinnamon help relieve nausea. There are two types of cinnamon—Ceylon cinnamon, which is “true” cinnamon, and cassia cinnamon, which is the more common variety. The good news is that you don’t need expensive cinnamon to get the health benefits.
Easy Blended Baked Oatmeal
Frozen berries are always a great addition to oatmeal, and we up the protein in this dish with egg whites and cottage cheese. 2 Tbs. pastured butter or ghee, for greasing the pan 2 cups whole rolled oats 1 16-oz. carton organic egg whites 1 16-oz. tub organic cottage cheese 2–4 Tbs. dry sweetener of choice, to taste (try palm sugar or Lakanto for no added sugar) 1 Tbs. ground cinnamon 1 Tbs. baking powder 2 tsp. vanilla extract 1 tsp. ground nutmeg 2 cups fresh or frozen berries—no need to thaw 1. Preheat oven to 350°F. Grease 9x13-inch glass baking dish or casserole with butter, and set aside. 2. Blend oats in high speed blender until they form a coarse flour. Add egg whites through nutmeg in order listed, and blend until smooth, scraping down sides as needed to ensure dry ingredients are incorporated. 3. Pour batter into prepared baking dish, and scatter over berries (it’s fine if they sink into batter). Bake 30 minutes, or until firm in center and lightly golden all over. Per serving: 170 cal; 8g prot; 5g total fat (1.5g sat fat); 22g carb; 5mg chol; 250mg sod; 7g fiber; 8g sugars
PHOTOGRAPH: PORNCHAI MITTONGTARE
You can make this dish the night before, cover, refrigerate, and bake in the morning. But you won’t get as high a rise from the baking powder as cooking right after blending. Because of the egg whites, the dish will puff up initially and then settle down as it cools. Once cool, slice into 6–8 pieces, cover, and store in the refrigerator for a quick heat-and-eat breakfast all week long. You can substitute seasonal chopped stone fruit such as apricots for the berries, but the prep will take a little longer. This baked oatmeal is lovely served as is, topped with yogurt and additional berries, or with a light drizzle of pure maple syrup and a scattering of toasted pecans or walnuts.
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Morning Oat Crunch Original Cereal The taste of crunchy, toasted whole grain oats and wheat make Morning Oat Crunch a perennial favorite. High in fiber, these molasses-sweetened bite sized pillows are also packed with Vitamin C.
Original Puffins Cereal Everybody’s favorite—ultra crunchy corn and oat pillows sweetened with molasses for a heart-healthy 5g of fiber and just 5g of sugar
Multigrain Spoonfuls Cereal Molasses-sweetened, tender layers of shredded multigrains (wheat, corn and oats) make Shredded Spoonfuls one of our most popular cereals.
A pioneer in the natural foods movement, Barbara’s was founded in 1971 by a 17-year old girl who was passionate about creating greattasting food from simple, wholesome ingredients. At Barbara’s, we believe that life is delicious – and is worth taking a bite out of every day!
Provides a balanced blend of essential fatty acids.* Combines borage, fish, & flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.*
*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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