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May 2021

WOMEN’S HEALTH How to revitalize your body and hormones and put an end to PMS symptoms

BEAUTY OILS The ancient secret to radiant skin. P. 28

KEY BENEFITS

OF ZINC BETTER BUTTER

YES, IT CAN BE GOOD FOR YOU

plus

THE BEST ANTIVIRAL HERBS

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Try Something New Olipop

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Ancient Grain Popped Chips Hickory Barbecue For plant-based mindful munching, naturally nutritious whole-grain sorghum, brown rice, uinoa, and chia are delicately air popped to create ama ingly delicious chips the whole family will love The hickory barbecue flavor adds the perfect amount of sweet, savory, and smoke. Gluten-, corn-, nut-free.

Sovereign Silver

Sparkling Tonic It’s a new kind of soda! Olipop is a deliciously fi y tonic that supports digestive health.* The blend of natural ingredients works together to promote healthy digestion by feeding the microbiome.* A combination of plant fiber, prebiotics, and botanicals create a sweet and healthy taste that even a sugar-loaded soda can t compete with. Choose from Vintage Cola, Classic Root Beer, Strawberry Vanilla, Orange Squeeze, or Cherry Vanilla.

Bio-Active Silver Hydrosol for Pets For many of us, our furry friends are important members of the family and they should receive the same immune support as the rest of us. This spray mist offers daily immune support for small dogs and cats, and promotes the body s innate resistance to pathogens.* t also provides support for pets with seasonal allergies.*

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Heart Collagen+ Give your heart some love with this powerful blend of collagen, resveratrol and vitamin 2. These ingredients work together to revitali e and maintain flexible blood vessels, and to keep blood flowing freely.* This formula features eri-te all-trans resveratrol that is highly bioavailable in the body and studied for its cardiovascular effects.*

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Anthela Foods

Himalayan Pink Salt From the imalayan salt mines to your table at home, Anthela offers uality and food safety measures that can t be beat. n oy the finest natural imalayan pink salt at home, with no chemical additives. This fine-grain salt is perfect for a table salt or for culinary use. And the pour spout pouch makes it easy for refilling containers or measuring for baking.

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Collagen Restore & Protect This plant-based collagen support formula is made with clinically researched ingredients, including sea buckthorn, panax ginseng, and a Collagen reserve blend. This synergistic blend helps you naturally replenish elasticity in your skin, reduce stress, restore oint health, repair sun damage, and regenerate cells.* upport youthful skin and let your skin reflect your inner health.*

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This pure organic Argan il from orocco is a versatile treatment for body, hair, and face. t s a natural source of vitamins and essential fatty acids that help keep your skin healthy and glowing. A small amount of this precious oil works as a deep moisturi er for skin, a conditioner for shiny hair, or as a nourishing lip balm. t also works to minimi e and fade stretch marks and scars.

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Try Something New Ancient Nutrition

Plant Protein+

This unique vegan superfood protein is made with seven organic seeds including pumpkin, flax, chia, hemp, sunflower, sacha inchi, and watermelon, making it anything but ordinary. This blend is invigorated by organic botanicals, energizing adaptogens, and just the right amount of MCTs. It promotes healthy body composition and fat metabolism, and helps reduce stress-induced food cravings.* Available in Vanilla, Berry, or Chocolate.

Vital Proteins

Hydration + Collagen Boost your hydration status with this electrolyte powder that combines 5g of grassfed, pasture-raised collagen, 880mg of electrolytes, and 1g of functional sugar per serving.* This oral rehydration solution helps prevent dehydration, and offers a wellness boost to support healthy hair, skin, nails, and joints.* Just open and add to cold water for a daily recharge. Available in Lemon Lime or Tropical Blast.

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Ashadrene

This potent ashwagandha extract is fortified with raw royal jelly. It supports a healthy anti-stress response and supports adrenal gland health.* The withanolides naturally present in ashwagandha are naturally occurring steroids, which support healthy male hormone, adrenal, inflammation, and mood response.*

Swolverine

Beta Alanine This non-essential amino acid works to fight muscle fatigue by counteracting the development of lactic acid.* By fighting muscle fatigue, you can maintain a high level of performance beyond the point of exhaustion. Less muscle fatigue means increased training volume, leading to more strength, better endurance, and optimized performance.* This formula is created with the patented CarnoSyn ingredient, backed by 55 clinical studies.

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Mary Ann O’Dell MS,RDN

Protein Boost

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, hormone regulation, and skin support. And it can also be used in the body as a source of energy. There are numerous food sources of protein including eggs, meat, poultry, and dairy foods. For plant-based sources, look to nuts and seeds, beans and legumes, and soy products. For convenience, a variety of protein powders and meal replacement shakes are available to fit your lifestyle, from plant-based protein to collagen to whey protein and everything in between. You can also find proteins with added nourishing ingredients such as greenfoods, herbs, or probiotics.

PlantFusion

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Eat your way to better bone health with this nutrientpacked Egg Foo Yung.

p. 30

May 2021

features 18 Fix Your Period

One of the biggest myths perpetrated on women today is that menstrual issues are not fixable. Whether you experience moodiness, brain fog, fatigue, fertility struggles, low libido, or other monthly issues, there are ways to revitalize your body and put these symptoms behind you, as Certified Women’s Health and Functional Nutrition Coach Nicole Jardim outlines in her book, Fix Your Period.

22 Pure Zen

Always wanted to try meditation but didn’t know where to start? Check out our guide to seven different techniques geared toward different personality types and goals, and find the one that best fits you.

departments NEWS FLASH

WOMEN’S HEALTH

Hot Off the Press. The latest news from the world of natural health.

SUPPLEMENT ADVISOR

7 Benefits of Zinc. This popular cold remedy can also help regulate blood sugar, protect eye health, and more.

HERBAL ADVISOR

Antiviral Herbs. Keep your immune system fully charged with these time-tested botanicals.

HEALING EDGE

Better Butter. Want to enjoy your favorite spread without the guilt? Grass-fed is the way to go.

GET A COLLAGEN BOOST

Four reasons why you need more of this potent protein.

MIGHTY MAGNESIUM

This unheralded mineral plays a key role in overall health.

PURE BEAUTY

Skin-Nourishing Oils. Ancient secrets to radiant skin.

Eat to Keep Your Spirits Up. When it comes to maintaining a positive outlook and staying motivated, the right diet can make all the difference.

EXPERT’S CORNER

Foundational wellness begins with a healthy diet, exercise, lifestyle choices, and basic essential supplements.

CLEAN EATING

Eating for Bone Health. Foods that can help reduce your risk of osteoporosis.

NATURAL GOURMET

Fresh and Bright Spring Lamb Chops. A lean and delicious seasonal favorite.

May 2021

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Quantum

It’s time to focus on eye health.

Get Macula 30+ Right ingredients, right ratios Introducing Macula 30+, the latest in eye health care; formulated by one of the world’s leading research scientists in eye health nutrition to help maintain normal macular density and promote macular health as you age.* A healthy macula is a critical part of the eye for vision throughout life. It is constantly under stress, and as we age, many people develop significant problems that impact their vision. This formula provides the right nutrients in the right ratios to not only fortify the macula but also to support healthy visual performance, which includes the ability to see in low light and the ability to recover from glare.*

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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editor’s letter All For Mom As I write this in the last week of March, it’s looking like our year of the pandemic may be coming to a close. Vaccines are rolling out, businesses and schools are opening up, and while there is concern about new Covid variants popping up, the general mood is one of cautious optimism. Hopefully, by the time you read this, that optimism will have proved justified and we’ll be on our way back to normal— just in time for Mother’s Day. Since I live on the other side of the country from my folks, it’s been a long time since I actually celebrated this day with my Mom, but this year, thanks to a Zoom schedule we set up during lockdown, I’ll at least be seeing her, which means a lot after the year we’ve been through. In honor of all the moms, sisters, wives, and daughters out there, we’ve dedicated this issue of The Healthy Edge to women’s health. From “Fix Your Period” (p. 18) to “Natural Support for Women’s Health” (p. 16) to “Eating for Bone Health (p. 30), we’ve compiled practical advice for addressing health issues of particular concern to women. Also be sure to check out “Eat to Keep Your Spirits Up” (p. 12) and “Pure Zen” (p. 22) for simple ways to help deal with the added stress that we’ve all been through this past year, as well as the transition back to the “normal” stress of everyday life.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Publisher & Director of Retail Sales Rob Lutz Integrated Media Sales Director Mason Wells Eastern U.S. mwells@outsideinc.com Integrated Media Sales Director Anne Hassett Western U.S. anne@hassettmedia.net Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702

Retail Customer Service bnsales@pocketoutdoormedia.com 800-380-9842

Accounting & Billing Tonya Hodges 513-318-0325

Chief Executive Officer Robin Thurston President & Chief Operating Officer Danielle Quatrochi Chief Financial Officer Ajay Gopal Chief Product Officer Christopher Glode Chief People Officer Jade Curtis Chief Revenue Officer Scott Parmelee Vice President, Active Lifestyle Sales Sharon Houghton Vice President of Content Strategy Zander Baron Vice President of Marketing PJ Rabice Vice President of Creative Services Andrea Kupfer

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

THE HEALTHY EDGE. Vol. 13, No. 4 Published monthly by Outside, 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Outside. 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.

May 2021

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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.

Wickett RR, Kossmann E, Barel A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res. 2007; 299:499-505. Barel A, Calomme M, Timchenko A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res. 2005; 297:147-153. Results may vary.

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newsflash

TAI CHI IMPROVES SLEEP Regular exercise, such as walking, running, and resistance exercise, can improve sleep. But if those don’t appeal to you, tai chi is another option. An international team of researchers compared the effects of conventional exercise, tai chi, or no exercise on sleep in a group of 320 older adults with insomnia. As well as monitoring subjective data, researchers tracked sleep patterns with wrist-worn devices. The exercise and tai chi programs consisted of three onehour classes per week for 12 weeks. Compared to participants who did not exercise, those who did conventional exercise or tai chi fell asleep more easily, woke up fewer times during the night, spent less time awake while in bed, and relied less on sleeping pills. At the end of the study and at follow-up checks two years later, those who practiced tai chi were more likely to no longer suffer from insomnia than those who did conventional exercise.

Other research that covered a total of nearly 1,000 people found that tai chi can improve sleep for adults of all ages—including those who are healthy and those who suffer from chronic health conditions. In these studies, tai chi was practiced between 1.5 and 3 hour per week for 6–24 weeks.

Pycnogenol Relieves

FIBROMYALGIA SYMPTOMS

GETTING VACCINATED?

TAKE A MULTIVITAMIN Vaccines help your immune system fight off infections by building protective antibodies—and a healthier immune system does a better job of producing those antibodies. To that end, research shows that a supplement that enhances natural immune function, such as a multivitamin, may increase the effectiveness of vaccination. Studies of this connection have examined responses to flu vaccines in older people, whose immune systems are typically less responsive. Vaccines against Covid-19 are too new to be studied in a similar way. Key nutrients that enhance immune function and vaccine response include vitamins A (including beta-carotene), B6, B12, folate, C, and D. Key minerals include zinc, selenium, iron, and copper. 6

A proprietary extract of French maritime pine bark, Pycnogenol, can relieve symptoms of fibromyalgia, according to an Italian study that compared the effects of the supplement and a placebo in a group of 50 women suffering from the condition. Researchers found that taking 150 mg of Pycnogenol daily for 4 weeks can reduce pain and other fibromyalgia symptoms, including headaches, mental fogginess, and digestive issues. In addition, women taking Pycnogenol used less over-the-counter pain medication.

May 2021

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supplement advisor

By Vera Tweed

7 benefits of zinc This popular cold remedy has a lot more uses than you might think.

inc is a trace mineral, so we only need small amounts—but it plays a big role in our health. It’s estimated that zinc binds with more than 3,000 different proteins in the human body, and influences many of our internal processes.

1. A Healthy Immune System “Zinc is a critical factor for the functioning of many cellular processes, and loss of zinc in the cell leads to various problems, especially in your immune cells,” says Emily Ho, PhD., a leading zinc researcher at the Linus Pauling Institute at Oregon State University in Corvallis. In early attempts to find a treatment for COVID-19, the addition of high-dose zinc supplements to a drug cocktail has shown some success. But this doesn’t mean that zinc alone is a treatment for the virus. Rather, adequate zinc helps your immune system ward off or fight all types of infections. “It’s important to make sure you get enough zinc,” says Ho. She favors getting the mineral from protein-rich foods. “If you do take zinc supplements,” she says, “we don’t recommend high doses—take near the RDA level, 10–15mg.” The recommended upper limit for zinc is 40mg per day. “At higher doses,” adds Ho, “It will cause problems with copper and iron.”

2. Shorter Colds Zinc lozenges are proven to shorten the duration of colds by up to 40 percent when taken within 24 hours of the first symptoms. Lozenges should dissolve in your mouth and need to be taken every 2–3 hours. The total daily dose of zinc will exceed the usual 40-mg daily limit, but is not harmful if taken for no more than a week or two. 8

Zinc Supplements In supplements, zinc comes in a variety of forms in individual zinc products, as well as in multis or other formulas. Studies have shown that zinc picolinate and Optizinc (zinc methionine) are better absorbed than zinc citrate and zinc gluconate, and the latter two are better absorbed than zinc oxide (which is mostly found in sunscreens and ointments). Other forms include zinc acetate, sulfate, and orotate, and food-based brands of zinc such as MegaFood, Garden of Life, and New Chapter. Caution: Avoid zinc nasal gels and nasal sprays because they can permanently damage the sense of smell.

3. Less Diabetes Zinc enhances insulin function and regulation of blood sugar in diabetics and in healthy people. Some, but not all studies have found that higher levels of zinc were linked to decreased risk of diabetes—up to 50 percent decreased risk for women. And two placebo-controlled trials in Asia found that 20–30 mg of zinc daily, taken for 6 months to a year, lowered blood sugar in people with prediabetes.

4. Longer-Lasting Vision The Age-Related Eye Disease Studies (AREDS) investigated supplements for age-related macular degeneration, a leading cause of blindness in older people. These studies found that a combination of antioxidants with either 25 mg or 80 mg of zinc slowed progression of the disease and helped to prevent it when taken on an ongoing basis. Products with the studied combinations are usually described as “AREDS” formulas.

5. Faster Wound Healing Topical ointments with zinc oxide help wounds to heal and also reduce risk of infection. Zinc reduces inflammation and

helps with production of collagen, as well as enhancing the immune system.

6. Better brain function In infants, zinc deficiency delays neurological development. In adults with Alzheimer’s, zinc levels are typically low, and research shows that zinc supplements may slow down mental decline. Other studies show that zinc levels are low in people who are suffering from depression and that zinc supplements may help. In addition, Australian studies found that people were less likely to develop depression if their diets contained higher amounts of zinc.

7. Healthier Testosterone Studies show that zinc is essential for men’s sexual health, sperm production, and fertility. In young men, a study found that low levels of zinc lowered levels of testosterone. In older men with low testosterone, zinc supplements increased levels.

Solaray OptiZinc 30 mg

Quantum Health Elderberry TheraZinc Lozenges

Jarrow Formulas Zinc Balance with Copper

May 2021

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herbal advisor

by Emily Kane, ND, LAc

antiviral herbs Key botanicals for optimum immune health.

he best approach to health, always, is to avoid getting sick. In case that sounds sassy, what I mean is that health is a force that requires tending. So making more informed choices now can help restore, and preserve, your precious health. For one thing, make sure that you’re getting adequate sleep, which can increase your resistance to all infections. Less than seven hours of sleep a night over time will inhibit your product of natural killer (NK) cells— potent white blood cells that fight disease. Sleep also allows melatonin to be into the body, which supports immune function and helps control the inflammation in viral infections via its antioxidant properties.

Helpful Herbs

Covid-19 risk and severity. Because it’s pretty bitter raw, you can bake peeled garlic with a bunch of other robust roasting veggies, or pop cloves in the microwave for a few minutes, then peel and enjoy. Cooked garlic can be dipped in a bit of honey for children.

Studies conducted during the Covid-19 pandemic have given us much useful information about preventing and containing viral outbreaks in general. Suppose, for instance, we could kill the More Natural Immune Boosters virus in the nose and throat before it Given the lack of proven therapies became established? Maybe we can. for many viral illnesses, lifestyle and Consider making an antiviral nose and nutritional considerations are espethroat spray using well-established cially vital. Getting outdoors, for herbs that have anti-viral example, is very helpful for a activity: astragalus, licorice, healthy immune response, in Did You elderberry, and eupatorium. part because sun exposure Know? Our bodies have a built-in Mixing one or a few of promotes vitamin D3 natural antiviral mechathese tinctures with a synthesis, another innate nism. It’s called fever. In general, a mild fever for a saline or xylitol spray is a immune enhancer. It is well few days is the perfect solution for burning convenient way to keep documented that patients out a virus. viruses from becoming who were exposed to direct established in your body. Or you sunlight and plenty of fresh air could enjoy steam inhalation with during the 1918 influenza pandemic had antimicrobial essential oils such as much lower rates of infection and less thyme, oregano, or eucalyptus. severity of infection. Garlic is renowned for its antiviral Fruits and vegetables are naturally properties, and has been shown in high in fiber and bioflavonoids. Fiber several international studies to lessen and fermented foods enhance the gut 10

microbiome and improve its overall ability to fight viruses. Flavonoids (natural pigments found in brightly colored produce) reduce inflammation and inhibit the viral enzyme, 3CL protease, which slows viral replication. Other natural antivirals include:

* Propolis, a substance produced by

honeybees to seal gaps in their hives. Along with its high flavonoid content, it also helps viral clearance by increasing apoptosis (death of cells that are sick).

* Astragalus reduces inflammation,

is a proven antiviral, and inhibits production of inflammatory cytokines.

* Berberine, the active constituent

in both goldenseal and Oregon grape root, is toxic to viruses and bacteria. It has been shown to be effective in treating secondary pneumonias that can accompany viral infections.

* Elderberry has been shown to be

effective against many coronaviruses by blocking both viral uptake and the viruses’ ability to infect host cells.

May 2021

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2/19/21 9:35 3:11AM PM 3/25/21

healing edge

By Vera Tweed

eat to keep your spirits up When it comes to staying motivated keeping a positive outlook, diet can make the difference.

umerous studies have found a correlation between depression and ultra-processed food—food that has been substantially altered from its natural state. In Spain, more than 15,000 men and women were tracked for over 10 years, and researchers found that those who ate the most ultra-processed foods were almost twice as likely to develop depression. And a 5-year French study of more than 26,000 people found that for every 10-percent increase in ultra-processed foods consumed, there was a corresponding 21-percent higher likelihood of depression. Highly processed foods are inflammatory, trigger oxidation, and disrupt the gut microbiome, all of which contribute to depression. In contrast, diets that are anti-inflammatory protect against clinical depression and more common depressive symptoms such as poor mood.

What Are Ultra-Processed Foods? Researchers define ultra-processed food as any food that has been substantially altered from its natural state. Technically, any alteration, including cooking, juicing, or extracting oil from olives, is processing. But these are relatively minor changes that researchers call “minimally processed.” The negative impact that ultra-processed foods have on health and mood stems from the degree of alteration—how different the final product is from the food as it occurred in nature. Some good-for-you foods may have a bit more processing, such as added salt, sugar, or spices. Fresh artisanal bread may be made with flour, water, and a starter. Milk and plain yogurt are typically pasteurized, and fish is canned. But while these foods are definitely processed, each still retains its basic structure, and the ingredient list is short and easy to understand. 12

Ultra-processed food, on the other hand, undergoes multiple industrial procedures and is combined with ingredients that would not be found on a farm or in your kitchen. Additives may include different types of sugars (including high fructose corn syrup), unhealthy fats, extracts such as gluten or hydrolyzed protein, preservatives, coloring, artificial sweeteners, artificial flavoring, and other chemicals. These are used to alter taste, texture, bulk, and shelf life. The list of ingredients is typically long, and the food is often unrecognizable from its original form. Ultra-processed foods usually come in attractive packages and are aggressively marketed for their convenience—they’re ready to eat or easy to prepare. Examples include fast food burgers; hot dogs; many breads, cakes, and cookies; flavored yogurt; instant noodles; sodas; candy; chicken nuggets; sugary cereals; many frozen meals; chips; and many energy bars.

What to Eat The same studies that found the link between depression and poor diet also found that eating plenty of fresh

vegetables, fruits, and other plant foods, with small amounts of healthy animal protein, can have a positive effect on mood. The Mediterranean diet is a good example of this type of anti-inflammatory, mood-boosting regimen. And eating well doesn’t have to mean skipping out on convenience. Fresh vegetables are available in ready-to-cook precut pieces. Steel-cut oatmeal is sold without additives. Natural supermarkets offer cage-free rotisserie chicken, artisanal bread, and other prepared foods made with the same types of ingredients you might use when cooking at home. Just check out the ingredient labels. Transitioning to healthier foods can have quick results. One tightly controlled study of 20 people at an inpatient NIH clinic compared the effects of an ultraprocessed diet with an unprocessed one. When participants switched to an unprocessed diet for just two weeks, their levels of inflammation dropped by 60 percent, all other health markers significantly improved, and they spontaneously lost about 2 pounds—even though they could eat as much as they wanted.

May 2021

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expert’s corner

better butter

Want to enjoy your favorite spread without the guilt? Grass-fed is the way to go.

To me, there’s nothing better than mushrooms sautéed in butter, or buttered broccoli, or butter melted on a muffin! However, I’ve repeatedly heard that we should avoid saturated fats like butter. Should butter be avoided or not? —Anne W., Albuquerque, N.M.

We all grew up hearing that butter should be avoided because it’s a saturated fat that isn’t good for heart health. However, the saturated fat myth has been thoroughly debunked in recent years: two massive review studies showed there is no association between saturated fat consumption and heart disease. (This is especially true if the saturated fat you eat doesn’t go hand-in-hand with sugar and refined grains.) But bear in mind that all butter isn’t created equal. Just as grass-fed beef has a much stronger nutritional profile and offers more health benefits than conventional beef from cattle that are fed grains, the same is true of grass-fed butter. This is the type of butter that comes from the milk of cows that graze on grass their entire lives.

The Benefits of Grass-Fed Butter Grass-fed butter was an historically used fat. It was part of the diets of many traditional cultures, and in many ways, it was considered a superfood. We now know that it’s rich in numerous hard-toobtain and not so well-known nutrients and healthful fats—a key reason why some people, such as keto diet followers, are now adding it to their coffee. Here’s a 14

rundown of the nutrients found in this creamy golden favorite. CLA—Grass-fed butter is a rich source of conjugated linoleic acid (CLA): It actually contains five times more CLA than butter from grain-fed cows. CLA is a beneficial fatty acid that has anti-inflammatory properties and is linked to fighting cancer and helping your body build muscle rather than store fat. CLA also seems to promote cardiovascular health. One study conducted in Costa Rica, where most dairy farms are still pasture based, found that people with higher CLA levels in their bodies also had less risk of heart attacks. Those with the highest levels of CLA had a 36 percent

lower risk of heart attack compared to those with the lowest levels. “Activator X”/Vitamin K 2—In the 1930s, researcher Weston A. Price traveled around the world and documented the diets of traditional cultures with little degenerative disease and very low rates of tooth decay and cavities. Price discovered that butter was an important food for bone and dental health and he deduced that it had something he called “Activator X” that helps the body use other

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By Melissa Diane Smith

vitamins to strengthen bones and teeth. Today many nutrition professionals think Activator X is vitamin K 2, which is Many people who are lactose-intolerant or sensitive to the proteins in found in grass-fed butter. milk products often can tolerate small amounts of grass-fed butter in Vitamin K2 plays a key role in bone and their diet. That’s because grass-fed butter is mostly fat, with very low heart health by regulating calcium levels. levels of the milk sugar and milk proteins that make other dairy foods Vitamin K2 helps remove excess calcium problematic for some people. from your bloodstream, which may help However, we all are biochemically unique. If you are sensitive to butter, prevent harmful calcium deposits and try grass-fed ghee, also called clarified butter. Ghee is made by heating plaque from building up in your blood butter at a very low heat until the water evaporates and then skimming vessels. The nutrient also helps your bones off the proteins that float on top to get almost pure fat with even fewer properly use vitamins A and D. Vitamin K2 milk sugars and proteins. Being almost pure fat, it has a higher smoke is mainly found in fermented foods and point than butter. Brands of grass-fed ghee to look for include: Bulletanimal products, proof Grass-Fed Ghee; 4th & including grass-fed Heart Ghee; and Organic Valley butter. Our gut flora How to Find Grass-Fed Butter Organic Ghee Clarified Butter. can make vitamin K2 If you don’t tolerate ghee, or from vitamin K1, Several imported brands of butter that are if you avoid animal products, which is found in grass-fed or mostly grass-fed can be found switch to coconut oil. It does not vegetables. But cows in natural food stores. These include: Kerryhave the same nutritional profile that eat grass rich in as grass-fed better, but coconut K1 are much more gold (from Ireland); Allgäu (from Germany); oil serves as a handy vegan efficient converting it Anchor (from New Zealand); and Smjör to vitamin K2, and the substitute for butter (from Iceland). K2 is present in their in cooking One nationally available brand of grassmilk and concenand baking. trated in butter made fed butter that is USDA Organic (meaning from the milk.

If Dairy Bothers You …

the cows are not fed feed that is genetically modified feed or sprayed with synthetic chemical pesticides, and they are not given antibiotics and hormones) is Organic Valley Pasture Butter. Vital Farms also makes Pasture-Raised Butter from US family farms.

Omega-3 Fatty Acids—Compared to butter from grain-fed cows, grass-fed butter is a good source of omega-3 fatty acids such as DHA and EPA. One analysis found that grass-fed butter provides about 26 percent more omega-3 fatty acids than regular butter, on average. Omega-3s are an integral part of cell membranes throughout your body and a building block for hormones. They also have anti-inflammatory functions, which are important in controlling inflammatory health conditions such as arthritis and eczema and in protecting heart and brain function. Butyrate—Grass-fed butter contains butyrate, a short-chain fatty acid that has anti-inflammatory, metabolism-

boosting, and possibly weight-controlling benefits. In studies using mice, butyrate improved insulin sensitivity, reduced cholesterol, and greatly increased fat burning and mitochondrial activity. Mitochondria power every cell in your body, helping turn the foods you eat into cellular energy. According to a study in World Journal of Gastrointestinal Pathophysiology, butyrate can help control weight by enhancing the hormone leptin, which can suppress appetite. Butyrate also has anti-inflammatory benefits in the gut and it may help prevent colon cancer.

Vitamins A, D, E, and Beta-Carotene—Grass-fed butter is rich in the fat-soluble vitamins A, D, and E, which are necessary for optimal immune function, reproduction, and vision. These nutrients are also involved in forming and maintaining healthy teeth, bones, and skin. Additionally, grass-fed butter contains higher amounts of beta carotene than regular butter. Beta carotene is a potent antioxidant that has been linked to a reduced risk of several chronic diseases and the body converts it to vitamin A as needed. In sum, grass-fed butter is a nutritional powerhouse. So, go ahead and enjoy butter, but make sure you upgrade it. The Healthy Edge

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Natural Support for Women’s Health BY SALLY KARLOVITZ, CN

WOMEN PLAY MANY ROLES and often do a lot for other people. While caring for others, a woman must also remember to care for herself, starting with a good foundation for health. When it comes to women’s health, what is a firm foundation? It includes a healthy diet, exercise, good lifestyle choices, and basic essential supplements.

DIET What we choose to put in our bodies is extremely important. Making good food choices can help improve overall health and vitality. Choose to emphasize intake of colorful fruits and vegetables, healthy fats from nuts and seeds, and fiber from whole grains. And drink plenty of pure water to keep your body hydrated.

Emerald

Women’s 1-Daily Multi Formulated for the unique health needs of women.* Once daily multi with co-enzymated B vitamins, chelated minerals, antioxidants, & whole food blend. Doctor-Formulated. Women or Women 45+ formulas available.

LIFESTYLE CHOICES Choose to cut back on sugary sweets, reduce alcohol consumption, and quit smoking. Ensure that you are getting enough sleep each night to allow your body and mind to rest and recuperate each day. This sleep can improve your mood and even your skin! In addition to diet and exercise, your daily lifestyle

Solaray

Mycrobiome Probiotic Women’s Formula Intended to support vaginal, urinary tract health, mood balance, & hormone balance.* Probiotic for general health, plus Women’s Support Blend for a woman’s distinct needs.* Supplies 24 probiotic strains with EntericShield for maximum survival.*

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choices can truly make a difference in your health and well-being.

EXERCISE Our bones benefit from weight bearing exercise, so get up and move. Walking, jogging, yoga, and weight training are all great options. Just find something you enjoy doing and do it consistently.

BASIC SUPPLEMENTS There are many important dietary supplements, but the top choices for women include a high-potency multivitamin and a bone support supplement. In multivitamins, look for potencies that have enough B vitamins to help with stress, antioxidants to help protect cells in the body, and foundational minerals like iron and magnesium in chelated forms that your body will easily absorb. Women who are still menstruating need to take a multivitamin with iron; those not menstruating should take a multivitamin with low or no iron. Bone strength is important for all ages but becomes a greater issue as women move into menopause and beyond. Women who have had hysterectomies and women in menopause should consider taking bone-building formulas that include calcium plus synergistic ingredients such as mag-

nesium, zinc, and vitamins D and K, which help support bone density. When it comes to other supplements, look for formulas that help meet specific health needs. • Yeast Control: The main defenders the body uses in the gut to keep yeast in check are probiotics, or friendly bacteria, which can be found in yogurt and/or probiotic supplements. Probiotic supplements may be more beneficial than yogurt when yeast is a problem because they’re more concen-

Paragon Plus™

Osteo Defense™ Calcium complex with hydroxyapatite. Supports development of bones and teeth.* Complete formula with calcium, magnesium, zinc, D3, K2, and other support nutrients.

trated and sugar-free. They also can be taken in forms that directly release in the intestines where they need to go. • Younger Skin: In addition to eating vitamin C-rich foods and drinking plenty of water, you can support beautiful, younger-looking skin with collagen and hyaluronic acid. • Menopause Symptoms: Foods rich in phytoestrogens, such as flaxseeds, nuts, and whole grains, help reduce hot flashes. Targeted formulas to support balance and reduce menopause symptoms are also available.

Boiron

Cyclease Menopause Eases menopausal symptoms.* Relieves hot flashes, night sweats, & mood changes.* Free of hormones and soy. Unflavored Meltaway tablets can be taken without food or water. May be taken day or night.

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fix your

PERIOD ARE YOU READY TO COMPLETELY REVITALIZE YOUR BODY AND HORMONES AND PUT YOUR PMS SYMPTOMS IN THE REARVIEW MIRROR? BY NICOLE JARDIM

hen it comes to all things menstrual cycle-related, medical professionals often tell us that our symptoms—moodiness, brain fog, fatigue, fertility struggles, and low libido—are normal, or are a natural response to getting older. Nothing to worry about. One of the biggest myths perpetrated on women today is that our menstrual issues are not fixable. They are. Each month, your body tries to tell you something about your health. PMS, a heavy period, no period—whatever you’re experiencing isn’t the result of your body randomly rebelling against you. Rather, these issues are your body’s way of communicating with you—your period problems are a sign of your body needing attention. Your body is always working for you, not against you.

Feed Your Hormones The foods we eat play a big role in how our hormones behave. In fact, the number one cause of hormonal imbalances, period problems, and fertility issues is a lack of the right nutrients in our diets. If you don’t have the nutrients you need to produce hormones properly or the understanding of how different foods affect your body, you won’t have a sturdy enough foundation to build on. It’s important to understand that a one-size-fits-all approach to food is not possible. That’s why I’ve incorporated various elements from a couple of different dietary theories to create the Fix Your Period way of eating and living.

Carbohydrates Not all carbs are created equal. I can’t stress enough that the best choices in carbohydrates are those found in whole foods. Simple or refined carbs such as white sugar, white flour, and the products made from them, such as pasta and baked goods, are typically the worst-quality carbs to consume. On the other end of the spectrum, vegetables are the shining star of the carbohydrate world.

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Leafy Greens Leafy greens are the most nutrient-dense foods on the planet, yet are totally underrated—and missing from most people’s daily diet. It’s time to up-level your greens intake. There are many different types of leafy greens, and each of them contains an array of nutrients that not only impact your overall health but also have a pretty profound effect on the health of your reproductive organs—and all are essential for optimal hormone production and regulation:

* * * * * * * * * * *

Arugula Beet greens Broccoli rabe Collard greens Dandelion greens Kale Mustard greens Red/green leaf lettuce Romaine lettuce Spinach Swiss chard

Just as the rainforest cleans the air, the abundance of nutrients found in leafy greens (chlorophyll in particular) helps remove potentially harmful toxins from your blood, makes new red blood cells, improves circulation, strengthens the immune system, and reduces inflammation. Indeed, when it comes to period problems, the nutrients in greens are gold: Calcium. This mineral can be a big help in * reducing PMS symptoms such as anxiety, depression, fatigue, and pain. In fact, low levels of calcium in the luteal phase have been found to cause or worsen PMS. Estrogen supports intestinal absorption of calcium, so having sufficient estrogen in your body is necessary for the integrity of your bones. It’s crucial for women with amenorrhea or low estrogen to make sure they are getting adequate calcium through food and possibly supplementation. Magnesium. This essential mineral has been * shown to reduce bloating and breast tenderness and also helps to build progesterone. It reduces PMS-related anxiety and sleeplessness and works amazingly well for period pain and migraines.

Iron. This mineral contributes to healthy egg * production, stable energy levels, and healthy menstrual blood flow. (Hint: too-heavy or too-light periods can be a sign of insufficient iron levels.) Potassium. This powerhouse mineral and * electrolyte allows your body to make energy from the foods you eat, reduce bloat, and relieve menstrual cramps. Vitamin A. This vitamin helps maintain * healthy, acne-free skin and may even help reduce heavy periods. Folate. Vitamin B9, or folate, acts as a mild * antidepressant by indirectly helping to produce serotonin and dopamine. Folate has also been shown to increase progesterone in premenopausal women, protect cervical cells, and even reverse cervical dysplasia. Vitamin C. This vitamin helps to increase * iron absorption, which can help a missing period return and also may reduce anemia caused by heavy bleeding. It is the only vitamin shown to raise progesterone levels. In addition, it helps protect your eggs and the cells of the cervix, thus reducing the risk of cervical dysplasia and cervical cancer. Vitamin E. A powerful antioxidant, vitamin E * has been shown to reduce chronic pelvic pain in women with endometriosis and may reduce menstrual pain caused by primary dysmenorrhea. Vitamin K. An important nutrient for proper * clotting of the blood, in some cases vitamin K may be used to slow or stop excessive bleeding. Fiber. When the liver breaks down estrogens, * those metabolites are sent to the colon for removal. Eating more fiber encourages regular bowel movements, ensuring that those estrogen metabolites are removed from the body and do not recirculate and wreak hormonal havoc.

Cruciferous Veggies Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts, contain a compound called indole-3-carbinol (I3C), which dramatically enhances the body’s ability to neutralize carcinogens and promote a healthier pathway for breaking down estrogen in the body, thus protecting against various forms of cancer. [Editor’s note: Both I3C and its The Healthy Edge

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metabolite DIM are available in supplement form.]

Broccoli Sprouts These germinated seeds have an extremely high concentration of the compound sulforaphane, which has super-anti-inflammatory powers. Also found in other cruciferous veggies, sulforaphane changes the way your liver metabolizes estrogen, redirecting it to a healthier pathway. Sulforaphane massively reduces or eliminates PMSrelated symptoms, acne, ovulation bloating and pain, and a host of issues related to estrogen dominance.

Microgreens The next growth stage after sprouts, microgreens are tiny leaves that appear on the plant. They can be grown from a variety of seeds such as cabbage, spinach, broccoli, arugula, and Swiss chard. A few studies have found microgreens to contain higher concentrations of nutrients than their grown-up counterparts.

Sweet Veggies Add these veggies into your regular food rotation—especially during the week before your period, as their natural starch content helps produce serotonin, the happy neurotransmitter that offsets anxiety and tension. They are full of fiber and contain a lot of menstruation-supportive nutrients such as calcium, magnesium, and vitamins A, C, and a number of the B vitamins. You’d be amazed at how easily a side of beets or sweet potato can stop cravings in their tracks. Other good choices include squash (butternut, acorn, spaghetti, kabocha), cassava, jicama, carrots, yucca, plantains, and pumpkin.

Beans (and the B Vitamins) The B in beans could stand for “B vitamins.” That’s great, as every woman should make it her mission to get adequate B-complex vitamins at all stages of her life, but especially B 6 and B9 (folate), which play an important role in menstrual cycle support. Beans 20

contain B1, B2, B3, B 5, and B 6. Vitamin B 6 in its active form, pyridoxal-5phosphate, has been shown to help reduce the symptoms associated with PMS, including premenstrual depression. B 6 is also involved with the production of serotonin, which controls mood, appetite, and sleep patterns.

Gluten-Free Whole Grains While some people swear by a strict adherence to a grain-free diet, I’ve found that, for most women, avoiding grains is neither desirable nor practical, and often not even necessary. When it comes to grains, whole grains are the good grains, nutritious little gems that contain fiber, B-complex vitamins, essential fatty acids, and a wide range of minerals. They also contain strong antioxidant properties, which protect your body and your reproductive organs from damage by free radicals. If you eat grains, I recommend sticking with gluten-free whole grains (e.g., amaranth, rice, buckwheat, millet, and quinoa). Gluten, a protein found in grains such as wheat, barley, rye, kamut, spelt, and farro, makes these grains difficult for many people to digest. In addition to gluten, pay attention to the way ingesting corn makes you feel, and avoid it if you experience gut issues. Corn contains a type of gluten known as zein. While it’s not exactly the same as wheat gluten, there are similarities that can cause cross-reactive symptoms in people who are gluten-intolerant or who have celiac disease.

Fruit I want you to focus on fruits that are low in fructose. Fruits with more than 4 grams of fructose per serving are considered high-fructose foods. I suggest limiting your consumption of these fruits, especially if you have a fructose intolerance, blood sugar issues (e.g., high or low blood sugar), insulin resistance, diabetes, or polycystic ovary syndrome (PCOS). Low-fructose fruits include berries (raspberries, strawberries, blackberries), grapefruit, apricots, oranges, watermelon, and peaches; apples, cherries,

grapes, kiwi, and pears are examples of high-fructose fruits. Eat fruit whole, keeping the fiber and micronutrients intact.

Fat Women have roughly 10 percent more body fat than men on average because— wait for it—we make babies, and our bodies are always trying to get us pregnant. We require a certain amount of dietary fat to function at our best. Dietary fat supports the menstrual cycle and overall fertility, and our livers use healthy fats to make cholesterol, a key building block for some of our most important sex hormones, including progesterone, estrogen, and testosterone. Most of the women I see in my practice are not eating enough fat, or enough of the right fats. So, for your menstrual and reproductive health, add healthy fat to each meal to facilitate increased absorption of critical fatsoluble vitamins such as A, D, E, and K, the star players in hormone regulation and fertility. Here are some signs that your body needs more fat: get headaches and brain fog and * You are plagued by indecision. 30 to 60 minutes after meals * About you experience tiredness or sleepiness and want to take a nap. period has its own agenda. Either * Your it’s missing (for three months or more) or is extremely irregular, showing up every 35 to 90 days. can eat and eat some more, but * You you never feel full. Often, you’re starving again one to two hours after your meals. have intense cravings for sugar. * You (“It’s 3 p.m. Pass the M&Ms!”) hands and feet are always cold, * Your your hair is frizzy, and your skin feels like it’s perpetually parched.

The 411 on Fats Saturated fat, found in animal meat, full-fat dairy, butter, coconut, and lard, helps your body to absorb fat-soluble vitamins. It protects your liver from

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damage by free radicals, and specific types of saturated fats strengthen your immune system, support metabolism, and provide some of the best materials for building steroid hormones. Monounsaturated fats are highest in foods such as avocados and olive oil. Omega-3 fatty acids can help reduce menstrual cramping and PMS symptoms. The brain is high in omega-3 fatty acids, which have been shown to help it cope better with stress and to reduce the negative effects of chronic stress. Omega-6 fatty acids are not all created equal. Some are great for you, while others aren’t. For instance, the natural forms found in coconuts, seeds, and nuts are what you want to be eating. Meanwhile, highly refined and processed peanut and canola oil are extremely high in omega-6 fats and likely oxidized and damaged by the processing; this could trigger an inflammatory response and lead to hormonal havoc.

Most Common Period Problems *

PMS and PMDD (you’re saying and doing unreasonable things, but you can’t stop)

* * * * *

Period pain (truly, you have my utmost sympathy)

Infrequent, or irregular, periods (you have no idea when she’s making an appearance)

* * * * *

Missing periods (you haven’t seen it in months)

Mid-cycle, or ovulatory, pain (ouch!) Heavy periods (enough, already!) Light or short periods (like, was that even a period?) Short cycles, or too-frequent periods (bleeding more often than should be legal)

Spotting or bleeding in between periods (can’t stop, won’t stop bleeding) Vaginal infections (itchy much?) PCOS (more symptoms than you can count) Endometriosis (this much pain should be illegal)

Nuts and Seeds These nutrient powerhouses are filled with healthy fatty acids, minerals, and protein. Each type of nut and seed has a different nutritional profile, but generally speaking, nuts and seeds contain various B vitamins, copper, vitamin E, iron, manganese, magnesium, phosphorus, selenium, and zinc. Just be cognizant of actual serving sizes for these foods. nuts are super high in * Brazil selenium, a superstar mineral for your menstrual cycle. Selenium is found in large quantities in healthy egg follicles, and it also plays a critical role in the later stages of egg follicle development. are the queens of plant-based * Walnuts omega-3s, providing more omega-3 fatty acids than any other nut. seeds contain significant * Pumpkin amounts of copper, iron, manganese, magnesium, phosphorous, and zinc. While all these nutrients are crucial, I want to give a shout-out to zinc, which helps the follicles in the ovaries mature each month. It also improves PCOS-related issues like insulin resistance and high testosterone.

Additionally, zinc supports thyroid hormone production, and because of its anti-inflammatory effect, it helps lessen period pain.

Protein Protein is a real hustler. In addition to creating your organs, muscles, nails, and hair, protein helps your cells communicate and facilitates muscle contraction and the transmission of nerve signals. Protein also makes up immune molecules, blood cells, hormones, and enzymes, and even assists your cells in making new proteins. And it is an essential structural component of all hormones, which means you’ve got to consume protein to make hormones. The type and quality of the protein makes a difference. Higher-quality proteins such as grass-fed meats, pasture-raised eggs, wild-caught fish,

and organic vegetables facilitate better hormone function. Not enough protein or a low-protein diet (about 50 grams or less per day) messes with levels of growth hormone, thyroid hormones, and insulin—and drives the body toward fat storage, increasing both body fat and fatty liver. Keep in mind that the only natural source of vitamin B12 is animal protein, so if you’re vegetarian or vegan, you should be supplementing. B12 plays many critical roles in the body, such as facilitating estrogen detoxification and thyroid hormone production. These two mechanisms alone have far-reaching effects, including keeping our moods in check and lessening persistent fatigue. Article reprinted with permission from Fix Your Period by Nicole Jardim (Harper Wave, 2020). For more information, visit nicolejardim.com.

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Photo: adobestock.com

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Pure

Zen

LEARN HOW TO PERSONALIZE YOUR MEDITATION PRACTICE WITH THESE SEVEN VARIETIES TO SUIT YOUR STYLE. BY LISA TURNER

ou know meditation is good for you. Studies show that it can relieve stress, improve concentration, increase energy, and encourage a sense of well-being. But if you’ve never had success sitting still or quieting your mind, you may need a different approach. Check out this guide to seven different styles—one for every personality or need.

Photo: adobestock.com

Focused and disciplined.

Ultra-focused by nature? Try a meditation practice that involves concentrating on something, using one of your five senses. The yogic practice of trataka involves gazing at a single point. It’s also said to protect vision, improve memory, and promote intuition. To start, sit with your back straight and choose an object, such as a candle flame, on which to focus. It should be about two or three feet away, and more or less level with your eyes. Gaze softly but intently, until your mind begins to still. If your mind does wander, just return your attention to the object and continue. Start at 5–10 minutes, working up to 20 minutes. For more detailed instructions, check out “trataka” at yogaindailylife.org.

Fidgety and active. Can’t sit still?

A moving meditation is perfect for you. This active form of quieting the mind was traditionally practiced in a labyrinth or Japanese garden, but you can do it anywhere that’s peaceful and relatively flat. Avoid rocky or rugged terrain where your concentration will be divided—the goal is to quiet your mind, not go for a vigorous hike. Start on a path that’s about 40 feet long. With your eyes downcast, walk slowly to the end of the path, come to a full stop, turn around, and walk back again. Keep walking back and forth, making your steps conscious and deliberate. Focus your attention on your breath, the movement of your legs, the feeling of your feet contacting the ground, and other details. Practice for The Healthy Edge

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10 minutes a day, increasing as long as you’d like. For more details, and a deeper practice, read Thich Nhat Hanh’s Walking Meditation.

Body aware—and committed to comfort. Really in touch with your

body but hate sitting upright on a cushion? Try body-scan practices that focus on the physical form and allow you to fully experience sensation. Start by lying down in a comfortable place with your eyes closed. Take a few deep breaths, and bring your attention to your body. Starting at your feet, move your attention toward your head, scanning for areas of tension and consciously relaxing them. Go slowly, and notice your physical body in great detail—your pinky toes, the small bones in your feet, the skin on your ankles—until you reach the top of your head. Take at least 20 minutes to complete the practice, breathing deeply throughout. If you’re new to body-scan practices, guided audio can help. Try Sally Kempton’s BodyScan Meditation at SoundsTrue.com.

Driven to succeed. Up at 5 a.m., at your desk by 6? A focused, simple meditation practice you can do at work is ideal for you. Try awareness meditation, also called “open awareness” or “present moment awareness.” This style works by giving the mind the clear, simple task of being aware of your surroundings. Start by sitting up (yes, at your desk is fine), eyes open, and start to really notice your surroundings—the smell of coffee, the voices of coworkers, artwork on the walls—as well as your inner dialogue, such as memories, thoughts, or feelings. The goal is not to

classify, categorize, or judge, but simply to witness. Stay in the experience, and just be aware. For a deeper exploration, check out The Open-Focus Brain by Les Fehmi, PhD, and Jim Robbins.

Anxious and apprehensive.

Nervous Nellies, this one’s for you. Practices that control the breath— called pranayama in yogic traditions— help slow the heart, calm the mind, and ease anxiety. Start by focusing on the flow of air in and out of your nostrils for a few breaths, then exhale completely through your mouth. Inhale through your nose for a count of four, gently holding the breath for a count of seven, then exhale through your mouth for a count of eight. Repeat the cycle a few times, or until you feel calmer, and do at least two full cycles each day. Some tips: when you’re holding the breath, do it gently; relax your shoulders and try not to “grip” the breath. It’s easiest if you start by closing your eyes, but as you get more practiced, you can do it with your eyes open—in a stressful meeting, on a crowded bus, during a tense conversation. For more details on pranayama, read Breathwork: A 3-Week Breathing Program to Gain Clarity, Calm, and Better Health by Valerie Moselle.

Laid-back, but lethargic.

If you’re maybe too calm, an invigorating practice that enhances energy can clear the cobwebs and revitalize your day. Kundalini meditation is an ancient practice designed to move energy through the body, generally from the root chakra (the base of the spine) through the crown of the head. For a very simplified version,

start in a seated position, legs crossed and spine straight, palms in prayer position at your chest. With your eyes closed, focus your gaze on your third eye—slightly above the point between your eyebrows—and begin breathing deeply, noticing the breath moving through your body. You can also use a mantra (traditionally, “Sat Nam,” or “truth is my essence”) to help focus your mind. Continue this for five minutes, working up to a longer practice. Because Kundalini is a deep and powerful practice, you’ll get the best results with a qualified instructor. Visit ikyta. org for a list of teachers and classes. And check out “A Beginner’s Guide to Kundalini Yoga” at yogajournal.com for basic information.

Dedicated to enlightenment.

For serious seekers, traditional practices that focus on insight are ideal. In Transcendental Meditation (TM), founded by Maharishi Mahesh Yogi in the 1960s, the goal is to rise above (transcend) thought to experience a state of pure awareness or consciousness. In traditional Buddhist practices, the ultimate goal is to transcend the impermanence of daily life and reach a higher level of consciousness. If these ideas appeal to you, look for a qualified meditation instructor in your area. Check out tm.org or shambhala.org for teachers and centers. For an intro to TM, read Strength in Stillness by Bob Roth. For Buddhist meditation practices, read Jon KabatZinn’s Wherever You Go, There You Are, or check out his Guided Mindfulness Meditation CDs.

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Defusing Anxiety & Negativity:

Why Gratitude Is Key BY FRANK KILPATRICK

We all want to feel happy and productive. But here’s the catch: the things we do to try to feel that way— working long hours, rushing kids from one activity to the other, and meeting all of life’s obligations—can leave us feeling stressed, anxious, and even resentful. (And that’s not counting the complications that spring up.) We may find ourselves thinking: What’s the point of all this hard work if I can’t enjoy my life? Thankfully, we can feel contentment (and, yes, happiness!) even when life is at its most chaotic. It comes not from trying to control your circumstances (which isn’t always possible) but from shifting how you look at them. I love the saying “Gratitude doesn’t change things for you, it changes you for things.” When we can learn to come from a place of gratitude, we see things differently. There’s a mindset shift that brings peace. My Gratitude Musical/Visual Meditation series helps listeners tap into that mindset.

HOW TO ENJOY THE GRATITUDE SERIES The Gratitude Musical/ Visual Meditation Series is available on YouTube. You can also learn more at GratitudeVideo.com.

NEW MUSIC FOR MEDITATION SERIES TRAINS THE BRAIN My colleagues and I—Grammy Award-winning producer Alex Wand and bilingual composer and performer Rayko—are on a mission to fill the world with gratitude. This meditation series—which combines “microtonal” music, vocals, visuals, and on-screen lyrical messages in a unique way that keeps your attention—is designed to help train the brain for gratitude and peace. This focus stems from our work on the Stay Alive video/podcast documentary and is a central part of our strategy for supporting at-risk populations. Of course, you can’t just flip a switch and BOOM! you’re grateful. Gratitude evolves over time. It’s about building some small, daily habits into your routine—and now is the perfect time to start. A few examples:

Make room in your life for gratitude. Often Fear of Missing Out (FOMO) drives us to stretch ourselves too thin. Know that it’s totally okay to turn down invitations if you don’t feel like being around others, or to spend the weekend recharging. It’s fine to feel grateful for friends and opportunities, but we need to feel grateful for quiet moments and downtime as well.

Prepare your mind. It’s important to make time for meditation or contemplation. Think of this as strength training for your mind. At first it might seem difficult to find the time, but it teaches you to get relaxed and centered, which is a vital life skill. Over time, it will get easier and easier to drop into a space of quiet contentedness where gratitude is abundant. “Mind training” should be a part of your daily health routine, like brushing your teeth. Stop allowing junk food into your consciousness. Monitor your cognitive input in the same way that you regulate your intake of fats, carbohydrates, and calories. What you’re doing is intentionally creating the best version of yourself. Think of it as a gateway to overall happiness.

Toasty sheets fresh from the dryer on a cold evening. A catchup phone call from a dear old friend. The smell of a delicious dinner wafting from the kitchen. The look of wonder in your toddler’s eyes when they see the first snowfall of the year. Just start paying attention and let yourself feel the wonderment.

Say “thank you”—and really mean it. When someone does something kind for you, recognize it with a sincere “thank you.” Be specific about why what they did matters. This helps you mean it, which is important; mindless “thank yous” don’t count. Recognition, even in small doses, makes others feel great, but it also gives you a boost of joy. And it exercises those gratitude muscles.

Manage your expectations. Real life doesn’t look like a Norman Rockwell painting, and your home most likely will never look like a spread from a design magazine. Parents get old. Kids get bad grades. Tempers flare from time to time. Even during a wonderful meal with family and friends, someone might get sick, make a judgmental comment, or burst into tears during the salad course. That’s life. It’s messy and complicated … and beautiful.

Focus on the small things. There are plenty The best thing about gratitude is that it’s of things you can (and should) be grateful for in contagious. If you put it out there, chances are very good you will get it back! life’s simple moments. A hot cup of coffee.

The Healthy Edge

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Top 4 Reasons to Boost Collagen BY SALLY KARLOVITZ, CN

COLLAGEN IS AN IMPORTANT structural protein in the body. It is the most integral part of the skin’s fabric, giving skin the youthfulness and tautness so many desire. Collagen is also a building block for bones, muscles, and tendons, and it is found in blood vessels, teeth, and the cornea of the eyes. There are more than 20 types of collagen, but types I, II, and III are the most prevalent in the human body, with types I and III being found mainly in the skin. Oral collagen, from bovine, chicken, or fish sources, can help support the body’s collagen, as can consuming enough collagen-building blocks, including vitamin C, amino acids, zinc, and copper.

BETTER GUT HEALTH Collagen is part of the connective tissue in the gut, and it can help support the lining of the intestinal tract. This can result in less inflammation and improved functioning of the intestinal tract.

Here are my top four reasons to boost collagen in the body:

YOUNGER LOOKING SKIN Over the years, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Taking collagen orally has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging. Collagen is often found in combination with hyaluronic acid, which helps keep collagen, and skin, hydrated and youthful looking.

MORE LEAN MUSCLE Hydrolyzed collagen contains high ratios of nitrogen-rich amino acids, such as glycine and proline, which are important in muscle protein synthesis. This helps support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss. Studies have demonstrated in older men that consuming collagen and utilizing strength training enhanced lean muscle mass more than strength training alone.

IMPROVED JOINT HEALTH Collagen plays a role in joint health and structure, so it is commonly used by those dealing with joint pain.

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May 2021

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Mighty Magnesium BY MARY ANN O’DELL, MS, RDN

MAGNESIUM is a mineral that has truly been underrated, although its role is valuable. This mineral is involved in over 300 biochemical reactions in the body, so its role is nothing less than essential. What can magnesium do for you?

BONE HEALTH Magnesium is most commonly associated with calcium. Magnesium is essential for proper calcium absorption by bones, and 40 percent of the body’s magnesium content is found in bones.

BLOOD SUGAR CONTROL Magnesium is involved in blood glucose control in the body. A recent study found that magnesium intake was low in nondiabetics with metabolic syndrome, and researchers suggested that increasing magnesium intake may protect against insulin resistance. A separate study found that people with the highest intake of magnesium were half as likely to develop type 2 diabetes compared with those who had the lowest intake

HEART HEALTH Magnesium plays an important role in regulating blood

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pressure and preventing blood clots and stroke. A recent review of research showed that higher intakes of magnesium may cut heart disease risk.

MUSCLE RELAXATION A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Taking extra magnesium in the evening can help you relax and improve sleep.

ENERGY Although magnesium helps with relaxation, it can also help with energy. One of the primary roles of magnesium is to stabilize ATP, the body’s energy molecule. Magnesium may help optimize oxygen use so you feel more energized. This may explain why chronic deficiency of magnesium can result in low energy, irritability, and weakness. Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains. While magnesium is readily available from food, studies show that many Americans consistently don’t get enough in their diets. In addition, numerous medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. Supplementing with magnesium offers a good way to fill in these gaps. Magnesium is often found with calcium in tablet or liquid form, or as a single ingredient in tablet, capsule, liquid, or powder form. The Healthy Edge

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pure beauty

skin-nourishing oils For thousands of years, indigenous people all over the world have used natural plant oils for skin care—and nothing lasts that long without delivering results.

o matter your skin type, the benefits of face oils are many. In combination skin, oils treat dry while helping to balance natural oil production in the shiny regions. Oils can reduce redness in sensitive skin, help blemishes heal, and even prevent scarring. Dry and mature skin will see and feel improvement immediately as oils moisturize, soothe, and smooth lines and wrinkles. If you use retinols, alphahydroxy acids, or other drying or anti-blemish treatments, oils are a must. And even skin that’s not dry can benefit from nourishing, balancing oils. Conventional moisturizers, which combine waxes with water and oils, seal moisture in the skin with the wax. But that wax can also seal out some of the oil and water, not to mention the treatment benefits included in the formula. Natural plant oils need no extra ingredients to make them sink in. Plus, most plant oils are naturally infused with beneficial compounds such as antioxidants, polyphenols, and omega fatty acids. And, while synthetic and mineral oils are comedogenic and clog pores, plant oils are not. Face oil is a multi-tasker. Use it as a replacement for your usual moisturizer or add a few drops to your moisturizer for a boost of healthy hydration. You can also use oil for makeup touch-ups—instead of adding more makeup, pat some oil on to revive your makeup. Use can also use face oil to remove makeup, moisturize under your eyes and cuticles, and fight frizz and flyaway hair. You can even use it as a lip balm! For best absorption, gently press oil onto your skin and smooth over your hair rather than rub it in.

By Sherrie Strausfogel

Awaken your natural beauty and your senses with Desert Essence Organic Coconut, Jojoba, & Pure Coffee Oil. Organic coconut oil penetrates deeply, delivering moisture without leaving a greasy residue. Jojoba oil helps balance skin’s natural moisture levels, while fragrant, antioxidant-rich coffee oil helps firm, smooth, and invigorate. This lush blend is formulated for body, face, and scalp Relieve redness and maintain overall skin health with Sukin Certified Organic Rosehip Oil. Naturally rich in essential fatty acids and vitamins, it helps to soothe, soften, and hydrate the skin. These nourishing properties help reduce the appearance of scars and combat the signs of aging. This fast-absorbing oil leaves skin looking and feeling radiant and healthy.

Cleanse and even skin tone of dry delicate skin with Badger Damascus Rose Face Cleansing Oil. Castor and apricot lift impurities while olive, sunflower, and jojoba replenish essential vitamins, fatty acids, and lipids. Clears away makeup and impurities—leaving your skin feeling clean, balanced, and nourished. The rose blend helps even skin tone and leaves skin radiant. Get your glow on with Derma E SunKiss Alba Radiant Glow Face Oil. Organic oils—including moisturizing jojoba, replenishing argan, and rejuvenating sea buckthorn— soften, smooth, and lock in hydration. Mineral-rich mica intensifies the glow. Created for your face, but you can apply it all over your body and throughout your hair to smooth and illuminate.

Enhance your skin’s barrier with Intelligent Elixirs Pure Squalene Oil. This lightweight, non-comedogenic oil provides exceptional hydration and prevents moisture loss while enhancing skin elasticity, improving the appearance of surface lines. Apply the oil directly to clean skin, or add a couple drops to your favorite moisturizer for an enhanced treatment.

May 2021

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clean eating

eating for bone health

Collard greens. Especially important for people who don’t eat dairy, collard greens are an excellent source of calcium, with about 270 mg per cup of cooked collards. They’re also high in magnesium, vitamin K, vitamin C, and other nutrients needed for bone health. Turnip greens, mustard greens, beet greens, and kale are also great sources of calcium and other bone-building nutrients. While spinach is rich in calcium, it’s also high in oxalates, compounds that are thought to inhibit calcium absorption, though studies are mixed. Recipe Tips: Simmer chopped collards in broth with diced sweet potatoes, onions, and white beans; combine shredded collards, carrots, green apples and red cabbage with a tahini-honey dressing for a colorful slaw; toss torn collard leaves with olive oil and garlic salt, roast until crispy, then sprinkle with grated Parmesan cheese.

Cottage cheese. This unsung hero of the dairy world is rich in calcium—one cup has 138 mg, or about 14 percent of the RDI. Cottage cheese is extremely high in protein (28 grams per cup) and selenium, which may play a part in bone health. Some studies suggest that calcium from dairy is more efficiently absorbed by the body than calcium from other foods. Recipe Tips: Blend cottage cheese with a splash of milk until creamy, then simmer with minced garlic and grated cheese for a healthy Alfredo sauce; mash cottage cheese with avocado, then spread on toast and top with chopped olives and tomatoes; purée cottage cheese, honey, and cardamom, stir in chopped pistachios, and spoon into Medjool dates.

Tahini. Made from ground sesame seeds, this traditional Middle Eastern ingredient is packed with calcium—126 mg in 2 tablespoons—and it’s also rich in magnesium and copper. Sesame seeds, poppy seeds, and chia seeds are also good sources of calcium, magnesium, and copper. Recipe Tips: Roast eggplant, onions, and garlic, then purée with tahini, cumin, and cilantro for a Middle Eastern dip; combine tahini, coconut milk, and honey or agave, stir in black sesame seeds, and freeze in popsicle molds; cook carrots, onions, and ginger in broth, then purée with tahini and white miso till creamy.

Bone-in sardines. They’re packed with calcium: one can (3.75 ounces) of bone-in sardines has 351 mg. Sardines are also loaded with protein and vitamin D, with about 100 percent of the RDI in a one-can serving. They’re also rich in omega-3 fatty acids, which play a part in bone health, and they’re lower in mercury and other toxins than larger fatty fish. Canned bone-in salmon is another

good source; look for water-packed varieties of both. Recipe Tips: Simmer sardines with tomato sauce, shallots, and saffron, then garnish with parsley; sauté sardines in olive oil with onions, cherry tomatoes, black olives, and chopped kale; grill escarole and radicchio until tender, then top with warm sardines and grated Parmesan cheese.

Tofu. One of the best ways to get calcium on a vegan diet, tofu has as much as 850 mg in a halfcup serving, depending on the type of coagulant used to bind the proteins. Studies also suggest that calcium absorption from tofu is comparable to that from cow’s milk. Tofu is also high in protein and is an excellent source of bone-supportive magnesium, copper, and zinc. Look for firm varieties made with calcium sulfate, the most traditional and commonly used coagulant. Recipe Tips: Mix crumbled tofu with chopped scallions, chives, vegan or regular mayo, and a pinch of turmeric for “egg” salad; thread tofu on skewers with mushrooms, tomatoes, and green peppers, brush with olive oil and grill;

Photo facing page: Pornchai Mittongtare

ou know calcium is critical to strengthen teeth and prevent osteoporosis—but it’s not the only nutrient you need. Magnesium, vitamin D, vitamin C, vitamin K, copper, zinc, and other vitamins and minerals play a crucial role in maintaining bone density. Protein is also important— while it was once thought that a high-protein diet caused the body to lose calcium, more recent research suggests that a high intake of protein increases intestinal calcium absorption. Several studies also point to a link between protein intake and improved bone mineral density. And plenty of plant foods are rich sources of calcium and other supportive nutrients for vegan or dairy-free diets. Keep your skeleton healthy and strong, with these seven bone-building foods.

The best food sources of calcium and other nutrients for strong bones.

May 2021

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By Lisa Turner

marinate cubed tofu in sesame oil, tamari, and garlic powder, toss in cornstarch, and bake until crispy.

Parmesan cheese. All cheeses have calcium, but hard, aged cheeses have significantly more. One ounce of Parmesan cheese contains 331 mg of calcium, and Romano, Gruyere, and hard goat cheeses range from 250 to 300 mg per ounce. Edam, part-skim mozzarella, Swiss, Muenster, and provolone range from 150 to 225 mg per ounce. Softer cheese such as Brie, Neufchâtel, and soft goat cheese are much lower, with about 50 mg per ounce. Parmesan cheese is also a great source of selenium.

Recipe Tips: Mix grated Parmesan with garlic powder and dried rosemary, drop by tablespoons onto a baking sheet, and bake until crispy for grain-free crackers; toss roasted Brussels sprouts, Delicata squash, and red onions with balsamic glaze, then shower with shaved Parmesan or Romano; arrange thick slices of tomatoes on a baking sheet, top with grated Parmesan, bake until melted, and top with minced basil.

White beans. Most beans have decent amounts of calcium, but white beans top the list with 161 mg in a one-cup serving. They’re also rich in magnesium, copper, zinc, and protein.

Because beans also contain phytates, compounds that interfere with the absorption of calcium, soak dried beans in water for 6 hours, then drain and rinse before cooking to reduce the content of phytates—make a big batch, then freeze one- or two-cup servings in quart-sized freezer bags. Recipe Tips: Sauté white beans in olive oil with sardines, shredded collards, and Kalamata olives, then toss with penne pasta and grated Romano cheese; make a creamy hummus with white beans with tahini, garlic, lemon juice, and roasted red peppers; mash white beans with cooked Hanna sweet potatoes for a high-calcium twist on mashed potatoes.

EGG FOO YUNG Makes 20 pancakes To properly cook these Asian pancakes, be sure the griddle or skillet is preheated so they set immediately. ⅔ cup small-curd cottage cheese (about 6 oz.) 6 eggs, beaten 1 cup chopped fresh mung bean sprouts ¾ cup minced celery ¼ cup grated Parmesan 2 Tbs. minced scallions, plus more for garnish (optional) 2 Tbs. low-sodium soy sauce Salt and black pepper

Photo facing page: Pornchai Mittongtare

1. Mash cottage cheese in medium bowl. Stir in eggs, sprouts, celery, Parmesan, 2 Tbs. scallions, and soy sauce. Season with salt and pepper. 2. Brush griddle or nonstick skillet with oil or spray with nonstick cooking spray, and heat over medium-low heat. When hot, scoop 2 Tbs. batter onto griddle and cook until light brown, 2–3 minutes per side. Repeat with remaining batter. Garnish pancakes with scallions, if using, and serve with soy sauce. Per serving: 35 cal; 3g prot; 2g total fat (0.5g sat fat); 1g carb; 60mg chol; 125mg sod; 0g fiber; 1g sugar

The Healthy Edge

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natural gourmet

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

fresh and bright spring lamb chops When it comes to healthy warm-weather grilling, these tasty chops can’t be beat.

admit to being more than a little sentimental when it comes to lamb (and deer). But the truth is that lamb meat is a real nutritional bonanza. It contains more iron than chicken or fish, its fat is evenly divided between monounsaturated and saturated, it’s a good source of vitamin B12, and—best of all—it’s generally not shot full of antibiotics, steroids, and hormones the way factory-farmed beef is. Most of the lamb we eat comes from Australia and New Zealand, neither of which generally raises sheep on factory farms. And then there’s the taste. These chops are moist and flavorful. Your mouth will water when you smell them grilling. Like any meat or fish, lamb chops shouldn’t be grilled on super-high flames. Those flames look pretty, but they create bad compounds that you really don’t want in your body, including HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons). Keep the flame low, savor the smell, and enjoy the incredible taste. —Dr. Jonny

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Olive Oil

True extra-virgin olive oil (EVOO) is highly anti-inflammatory and rich in biophenols that help protect cholesterol from oxidative stress (and cholesterol isn’t really a problem until it’s damaged by oxidation). And research has shown that a Mediterranean diet supplemented with four or more tablespoons per day of EVOO resulted in a 30 percent reduction in cardiovascular disease and stroke compared to a conventional low-fat diet. Be aware, however, that olive oil comes in many forms. There’s refined olive oil, which you really can’t buy since no manufacturer will put “refined” on the label. But you can buy “olive oil” that is almost always a blend of refined oils and virgin or extra virgin olive oil. Refined olive oil is no health food—it has no natural antioxidants and it’s high in trans fats. But it makes up about 85–95 percent of what goes into bottles simply labeled “olive oil.” “Extra light” and “pure” are marketing terms. Stay away from both. They have a paler color than plain olive oil, they’re low in flavor, and they’re low in antioxidants. “We send our really crummy oil to Europe, and they refine it and sell it back in the U.S. as ‘extra light’ or ‘pure’ olive oil,” one olive oil manufacturer told me on condition of anonymity. If you happen to encounter a bottle of “pure” olive oil, try to identify its smell. You won’t be able to. Why? Because it has none! And that’s an important tell, since smell is a strong indicator of antioxidant content. Ideally, olive oil should have a grassy or nutty smell (and flavor). Virgin olive oil is fairly high in natural antioxidants, but it’s still a lower grade than extra-virgin. Extra-virgin is the highest grade of olive oil, with the most natural antioxidants and polyphenols. Plus, it’s entirely trans-fat free. EVOO is extracted from the olives using no chemicals or solvents. Another difference between virgin and extra-virgin is acidity. Virgin olive oil needs to have an acidity of less than 2.0, but extra virgin has a higher standard: less than 0.8. The sad truth is that fake versions of “extra virgin olive oil” are common. According to the best-selling book, Real Food, Fake Food by food critic Larry Olmsted, many Americans have never even tasted real, high-quality extra-virgin olive oil because fake versions are so common. For an authentic extra-virgin olive oil that’s widely available at a fair price, try Bellucci Italian Extra Virgin Olive Oil.

CITRUS-HERB GRILLED LAMB CHOPS Serves 4 Although loin chops are the leanest cuts of lamb, they are also the priciest. If you’re on a budget, substitute eight lamb blade chops for the loin chops.

3 Tbs. extra virgin olive ¼ cup low-sodium tamari Juice of 1 lemon 3 cloves garlic, minced Fresh rosemary leaves from 4–5 stalks, chopped (about ¼ cup) Fresh thyme leaves from 5–6 stalks (about 3 Tbs. ) ⅓ cup mint leaves, chopped ¾ tsp. salt 1 tsp. fresh ground pepper 4 lamb blade chops 1. In small bowl, combine olive oil, tamari, and lemon juice, and whisk until lightly emulsified. Add garlic, rosemary, thyme, mint, salt, and pepper, and mix thoroughly. 2. Place lamb chops in shallow glass baking dish, and pour marinade evenly over all. Cover, and marinate at least 30 minutes, flipping several times. 3. Grill chops over medium heat, 6–7 minutes. Flip, and grill 4–5 minutes more for medium rare, or longer to desired doneness. PER SERVING: 780 cal; 52g prot; 60g total fat (25g sat fat); 4g carb; 190mg chol; 1,340mg sod; 1g fiber; 0g sugar

NOTES FROM THE CLEAN FOOD COACH Try serving hot chops with a sprinkling of feta cheese or a bit of mint jam and rosemary roasted sweet potatoes. You can double this recipe and slice the other half for cold lamb salad the next day.

May 2021

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace * These statements havepersons not beenand evaluated by the Food Drugself Administration. These areyou. not intended diagnose, treat, cure, or prevent any disease. This inf ormation is presented as medical advice. Because circumstances can & vary, treatment may not products be right for Consult to a qualified general ormation and not meant to replace medical advice.person B ecause persons and circumstances cannew vary, self treatment health careinfpractitioner forisadvice pertaining to any particular or case or before beginning any exercise, diet, may not be right f or you. C onsult a q ualif ied health care practitioner f or advice pertaining to anyorparticular person or program. case or befUse ore products beginningonly any new ex ercise, diet, or supplementation program. U se products only per label direction. supplementation per label direction.

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