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5 AMAZING MUSHROOMS for better memory, increased energy, improved immunity, and more
The best natural ways to clear your head
LETâ€™S DO LUNCH
healthy & delicious back-toschool ideas
SECRETS OF THE SEA P. 28
Antimicrobial Hand Sanitizer Elyptol introduces a highly effective moisturizing hand sanitizer with pure eucalyptus essential oil. These formulas are gentle on your skin, yet powerful enough to kill 99.99% of germs. Scientifically formulated for high frequency professional and personal use. Available in Gel or Wipes.
Natural Hair Care Acure introduces new shampoo and conditioner formulations for beautiful hair. Body Beautiful Pear & Fig formulas revive hair for wonderous waves and beautiful bounce. Luscious aloe and rare prickly pear cactus oil 2 infuse hair for silky shine. Mega Moisture Argan Oil & Pumpkin formulas bring intense moisture for dry, damaged and curly hair. Organic pumpkin seed and argan oils leave nothing behind but shine.
Ayurvedic Skin Care Auromere introduces a complete facial care protocol to help rejuvenate facial skin. Exfoliating Face Wash is a potent blend of 13 herbs, red clay and Fullerâ€™s Earth, rich in antioxidants, minerals and micro-nutrients. It cleans, clears and leaves skin feeling silky soft, fresh, and invigorated. Wrinkle Serum penetrates deep to soften and smooth the appearance of fine lines and wrinkles, especially for delicate and aging facial skin. Rich in micronutrients and naturally occurring citric, lactic, lauric and linoleic fatty acids, the formula offers skin rejuvenation and radiance.
Coco-Thins These wafer thin, crispy cashew cookies are the perfect snack to satisfy that sweet craving without sacrificing quality, health or taste. Made with coconut, cashews cassava flour, and coconut sugar. These tasty treats are paleo, vegan and gluten free. Choose from Vanilla or Lemon Zest.
Grain & Seed Bars These protein packed bars are perfect for sack lunches or on-the-go snacks. Made with three types of sorghum, plant-based protein, and certified gluten free oats, these vegan protein bars are the perfect fix to any snack craving. Vegan, Gluten free and Allergy Friendly. Choose from Chocolate Marshmallow or Banana Caramel.
Vibrant Oats Liven up your morning routine with these bright and beautiful oatmeal cups. Bright antioxidant ingredients combine with gluten-free oats, quinoa, flax and chia in this delicious new breakfast cup that can be heated for hot oats, or soaked for overnight oats. These cups provide protein, fiber and a burst of antioxidants. Choose from yellow Coconut Turmeric, blue Blueberry Lemon with spirulina, or pink Raspberry Pitaya with dragon fruit.
My Magic Mud
New Oral Care Formulas My Magic Mud is known for their charcoal toothpaste, but their new Turmeric Polishing Tooth Powder offers a new experience helping to polish teeth and sooth gums and mouth. Formulated with turmeric to fight inflammation, along with cacao husk powder and xylitol to fight cavities and promote optimal oral health. Follow that up with the new Activated Charcoal Oral Rinse. This alcohol free formula is formulated with activated charcoal, turmeric, reverse osmosis water and aloe vera to soothe the mouth and gums, brighten your smile, and protect against cavitycausing bacteria.
Mary Ann O’Dell MS,RD
Cayenne Lemonade This detoxifying tonic starts with raw, local honey—a whole food with vitamins, enzymes and phytonutrients. For a delicious final touch, cold-pressed lemon juice and a hint of organic cayenne pepper are added. A cleanse to start fresh, or a boost to your day, this refreshing drink will keep you going. Cold-pressed lemonade with only 4 g sugar per bottle.
Wellness Hydration Drink Mix If you’ve been sick, this drink mix can help with your recovery. Wellness Hydration Drink Mix is a non-GMO oral rehydration solution ideal for fluid and electrolyte replacement, perfect for children and adults who are dehydrated due to illness. The lemon-lime mix is flavored with real fruit and contains nothing artificial. The result is a light and clean taste that keeps you hydrated when you need it the most. Gluten and dairy free.
Green Vibrance Matcha Tea Vibrant Health introduces a fresh new Matcha Tea flavor in their popular Green Vibrance line. This plant-based superfood supports the 4 foundations of health: nutrition, digestion, circulation and immunity.* Loaded with greenfoods, antioxidants and 25 billion probiotics, Green Vibrance enhances pH levels, energy and stress relief.* Gluten free.
Baby Oral Pain Relief This new formula is perfect for soothing sore, swollen gums and relieving oral discomfort in your baby. The small, soft tablets dissolve instantly, and contain safe, natural ingredients. No Benzocaine, Belladonna, artificial flavors, dyes or parabens. Available in Original or calming Nighttime formulas.
Choline: The Missing Nutrient
Have you heard about choline? If not, then take note! Choline is an essential nutrient that supplies methyl groups needed for many steps in metabolism. It is a vital precursor to structural compounds in every cell in our bodies. It is important for liver health, as choline deficiency can cause abnormal collection of fat in the liver, which results in nonalcoholic fatty liver disease. Choline is needed to produce acetylcholine, a neurotransmitter for memory, mood, and muscle control. It is important for cell membrane signaling, lipid transport and metabolism, and infant brain development. New research has even found that, just as it supports healthy development of the brain, it also supports the development of the retina of the eye and healthy vision. Choline is one important nutrient! While our bodies produce small amounts of choline, we don’t produce enough for what the body actually needs, making it an essential nutrient to get in the diet. Adequate Intake levels for choline are 425-550 mg for adults. Choline is found in eggs, liver, beef, roasted soybeans, chicken, and in smaller amounts in cruciferous vegetables and some nuts and seeds. While dietary sources seem to be prevalent, one study in the Journal of the American College of Nutrition concluded that 90% of Americans aren’t getting enough choline. Another recent study using NHANES data reinforces this conclusion… that choline is an underconsumed nutrient, and that it can be difficult to get enough in the diet without eating eggs or taking a supplement. So for your liver, your brain, your eyes and your cells, take notice of choline and make sure you are consuming enough of this essential nutrient.
Vitamin UniverseTM Choline500 mg • Essential nutrient.* • Precursor of acetylcholine, a neurotransmitter in the brain.* • Supplies 500 mg choline per tablet.
18 5 Amazing Mushrooms for Whole-Body Health
Medicinal mushrooms have been used for thousands of years to treat everything from flagging libido to the common cold. Now, modern science is confirming the benefits of these fantastic fungi.
22 Paleo Basics
Superfood Avocado Smoothie Bowl
The Paleo Diet is all the rage, but how much do you really know about it? We cut through the hype to give you the skinny on this low-carb eating plan, including a day’s worth of sample meals.
departments NEWS FLASH
4 STEPS TO BETTER SLEEP
Hot Off the Press. The latest natural health news.
Fish Oil: Does it Really Work? What you need to know about this key source of healthy omega-3 fats.
5 No-Fail Energy Boosters. Put the pep back in your step with these potent supplements.
Fructose: Friend or Foe? Found naturally in fruit, this simple sugar poses some complicated dietary questions.
KEEPING KIDS HEALTHY
Back-to-school supplies to nurture and nourish your kids.
Secrets of the Sea. The oceans hold many mysteries— including time-honored beauty boosters.
Sinus Solutions. Effective ways to clear your head without the brain fog associated with conventional decongestants.
Safe, natural ways to manage stress, settle down, and get the rest you need.
Let’s Do Lunch. Nutritionist-approved lunch box options your kids will love.
Power Breakfast. Smoothie bowls offer a great way to start the day.
COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.
peanut butter GLUTEN FREE
(Gluten-free, Grain-free, Egg-free, Soy-free, optionally Dairy-free and Nut-free) Makes 24 INGREDIENTS: ¾ cup sifted powdered sugar ½ cup creamy peanut butter or seed butter 3 tablespoons unsalted butter or dairy-free butter, melted 4 tablespoons NeoCell Super Collagen 1¼ cups semisweet chocolate chips or dairy-free chocolate chips 1 tablespoon vegetable shortening Flaky sea salt
Recipe by Carol Kicinski
HOW TO MAKE IT: Line a baking sheet with parchment or waxed paper. Combine the powdered sugar, peanut butter, butter, and collagen together in a mixing bowl and mix until fully combined. Divide the mixture into 24 equal-sized balls. Place on the prepared baking sheet and refrigerate for 30 minutes. Combine the chocolate chips and shortening in a microwave-safe bowl and microwave on high power for 60-90 seconds or until most of the chocolate chips are melted. Stir until smooth and glossy. Dip the truffles into the chocolate to coat and place back on the baking sheet. Sprinkle the top with a small pinch of sea salt and refrigerate for another 15-30 minutes.
For more Collagen infused recipes visit neocell.com/recipes
1/23/18 8:49 AM
editor’s letter Mushroom Magic I love mushrooms. Chopped up raw
Editorial Director Nicole Brechka
on a salad, sautéed with onions on a burger, or cooked with green beans for a simple side, there aren’t too many dishes that can’t be improved by the addition of a few of these versatile fungi.
Executive Editor Jerry Shaver
They’re loaded with health benefits, too. The ubiquitous button mushroom, available fresh or canned in any grocery store you care to name, is a great source of vitamin D; B vitamins; key minerals including selenium, copper, zinc, and potassium; antioxidants; and fiber—all for a minimal amount of calories and very little fat. This combination of nutrients makes the mushroom a valuable ally in the fight against cancer and diabetes that also promotes heart and immune health. And that’s just the tip of the iceberg. Beyond the common buttons and portabellos, mushrooms come in almost infinite varieties, each with its own unique health benefits. Medicinal mushrooms have been used for thousands of years to treat everything from seasonal allergies to sleep issues to memory problems. Check out “5 Amazing Mushrooms for Whole-Body Health” (p. 18) for the lowdown on the benefits of these health-boosting gems. You’ll never look at the humble mushroom in quite the same way again. Jerry Shaver Executive Editor Have a question or comment? Email us at firstname.lastname@example.org.
Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designer Mark Stokes Cover Design Rachel Joyosa Production Manager Mark Stokes
Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President & Managing Andrew Amil Director, HLG Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997
Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 email@example.com Accounting & Billing Yolanda Campanatto 310.356.2248 firstname.lastname@example.org
Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, Controller Joseph Cohen Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III
THE HEALTHY EDGE. Vol. 8, No. 7 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
They’re Your Nails…
Don’t Cover Up,
Get That Natural, Beautiful, “Better-than-Polish” Look! Why Cover Up When You Can Beauty Up!
BioSil, Clinically Proven for Your Skin and Hair Too!
Forget the trendy shades. Dump the nail art. Get rid of the discoloration, brittleness, and spots. It’s time to show off your nail’s genuine, uncovered beauty. Now you can have that exquisite, natural “better-than-polish” look, in just a few short weeks!†
You’ll be happy to know that BioSil is clinically proven to reduce ﬁne lines and wrinkles 30%†*, increase skin elasticity by 89%†* and thicken and strengthen your hair 13%†‡*. There’s a reason it’s called BioSil Hair, Skin, Nails!
Flawless Nails Begin Hidden, Out of Sight
BioSil, Good for You, Good for Our Planet
The condition of your nails starts long before you ever see it. It begins in the nail root, hidden under your cuticle. Without sufﬁcient collagen and keratin production, any new growth will simply look like your current nails. No matter how many times you cut them. BioSil increases collagen and helps keratin production, helping you to create ﬂawless nails – naturally!†
BioSil gives you everything you want in a collagen-generating supplement and nothing you don’t want!
BioSil, Naturally Beautiful Nails - Clinically Proven!
Vegan Non-GMO • No Artiﬁcial Colors, Preservatives, es, or Flavors • Sustainablyy Sourced
Gluten-Free No Sugar • No Animal Byproducts • No Sea Organisms
In double-blind, placebo-controlled clinical trials, BioSil is proven to increase nail strength.* That means more chip-resistant nails. What’s more, ﬁeld group studies prove that BioSil produces a naturally smooth feel while eliminating those annoying white ﬂecks and spots. All while creating that sought after clarity!†
BioSilUSA.com ©2018 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. †
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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.
4/25/18 4:27 PM
HEALTHY REWARDS A new study published in the Journal of the American Heart Association found that financial incentives increased physical activity among people who set personal goals using a fitness tracker. Researchers from the University of Pennsylvania followed a group of 105 ischemic heart disease patients, divided into two groups, who were assigned fitness trackers and given step-count goals. All participants were given $50 for completing the study, but one group was given an additional $14 per week in a virtual account, with $2 deducted for each day that they didn’t meet their individual goals. “Framing rewards as a loss—a technique from behavioral economics—led to a meaningful difference in behavior,” says Mitesh Patel, MD, one of the study’s authors. “During the 6-month trial, the average patient in the intervention arm had step counts that totaled about 100 miles more than the average patient in control.” The researchers suggest that additional studies should be conducted to evaluate the sustainability of incentive effects over longer-term periods.
1 in 2
Almost half of diabetics are forgoing treatment due to skyrocketing insulin costs, according to a survey conducted by UpWell Health. The American Medical Association has called for an investigation into price gouging in the marketplace.
Could marriage be good for your health? Compared to married people, those who are divorced, widowed, or never have been married are 42% more likely to develop cardiovascular disease, according to a research review published in the journal Heart.
MORE REASONS TO Eat
Want to tame inflammation, lower blood pressure, and get a better night’s sleep? Sweet cherries can help, according to a research review published in the March issue of the journal Nutrients. Scientists from the U.S. Department of Agriculture and the University of California, Davis, examined 29 published human trials and found that, among study subjects who consumed sweet cherries, the health benefits included decreased oxidative stress and inflammation; fewer attacks of gout; lower systolic and diastolic blood pressure; and improved sleep, anxiety, and mood. The research also indicates that sweet cherry consumption may support healthy glucose regulation, although the authors of the review noted that further studies are needed to determine whether this translates into reduced diabetes risk. Overall, the findings indicate that sweet cherry consumption may reduce risk for chronic inflammatory diseases including arthritis, cardiovascular disease, diabetes, and cancer. Sweet cherries are low in calories, but deliver high concentrations of nutrients and bioactive components, including fiber, polyphenols, carotenoids, vitamin C, and potassium, which may explain many of their health benefits
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5/23/18 1:58 PM
By Vera Tweed
fish oil: does it really work? Fish oil is a major source of omega-3 fats, which are essential for good health, just like basic vitamins and minerals. So, why do some studies question the benefits of fish oil? Here are the facts
ccording to the National Institutes of Health, omega-3s are essential for healthy function of the heart, blood vessels, brain, eyes, lungs, immune system, sperm cells, and glands that produce hormones. Unfortunately, says Suzanne Steinbaum, DO, an integrative cardiologist and director of the Women and Heart Disease Center at Lenox Hill Hospital in New York, “the body does not make omega-3s. It’s something that you can only get from diet.” And that’s where supplements— especially fish oil—come in. Fish oil contains two essential omega-3 fats: EPA and DHA (short for eicosapentaenoic acid and docosahexaenoic acid). Supplements made from algae are a vegan source of EPA and DHA, but fish oil is the most widely used and studied source. Plant-based omega-3s come in a different form, alpha-linolenic acid, or ALA, which the human body converts into EPA and DHA. Top sources include flax seed oil and chia oil. Because the efficiency of the conversion process varies, it may be difficult to get sufficient amounts from ALA alone.
Conflicting Fish Oil Studies When studies question omega-3 benefits, says Steinbaum, “The headlines really mislead the population.” Here’s what typically happens: Researchers look at large groups of people and compare markers of heart health among those who take fish oil supplements and those who don’t, but they omit critical information. “Supplementation alone is not enough to ensure that you’re getting what you need,” says Steinbaum, because the dose may be too low. Individual needs vary, depending upon overall diet, physical 8
condition, lifestyle, genes, and ability to absorb omega-3s. Because these studies don’t typically evaluate whether participants are getting sufficient omega-3s for their personal needs, they likely don’t draw accurate conclusions.
How to Benefit from Fish Oil For optimum health, the trick is to get enough omega-3s to meet your needs, and most people don’t. In a study of 200 American and German adults, ages 18–80, researchers found that 99 percent of people tested fell below optimum omega-3 levels that protect against heart disease. Most often, integrative physicians recommend getting 1,000 mg of EPA and DHA daily, but you may need more. The only surefire way to tell is to have your levels tested.
The Best Omega-3 Test Omega-3 testing isn’t currently part of routine check-ups, but progressive doctors such as Steinbaum believe it should be. She recommends the omega-3 index test, which has been used in more than 200 studies. It requires a drop of blood from a finger prick, and measures levels of EPA and DHA in red blood cells. You can ask your doctor for an omega-3 index test, or order one directly from omegaquant.com. Results include recommendations for how much EPA and DHA to take to achieve optimum levels.
those two numbers. For example, some products contain:
* Amount of fish oil per serving: 1,000 mg * EPA: 180 mg * DHA: 120 mg * EPA plus DHA: 300 mg In this case, you would need about 3 servings to get the recommended 1,000 mg of EPA and DHA. Some fish oils are more concentrated, with 1,000 mg or more of EPA plus DHA per serving, in capsules or liquid forms. Some people experience gas when taking fi sh oil, and find that krill oil, from tiny sea creatures, is easier to digest. The best vegan option is EPA and DHA from algae. Products may be called omega-3, vegan omega-3, or EPA-DHA. With all forms, aim for the recommended daily dose of 1,000 mg of EPA and DHA, or amounts based on an omega-3 index test.
iWi Algae-Based Omega-3
Nordic Naturals Omega-3 D
What to Look for on Labels The label on the front of most products lists the total amount of fi sh oil, per serving, but the more important information is in the Supplement Facts section on the back. Look for amounts of EPA and DHA, which are listed separately, and add
Wiley’s Finest Wild Alaskan Fish Oil Peak EPA
3/22/18 4:08 PM
By Maureen Farrar
5 no-fail energy boosters Has your get-up-and-go gotten up and gone? Banish exhaustion with these five natural remedies
o you feel tired all of the time? Are you getting the recommended seven to nine hours of sleep a night, but still feel like a zombie? Coffee and energy drinks provide a short-term boost, but they’ll also give you unwanted chemicals and sugars. If you’re looking for a more natural way to boost energy, these proven pick-me-ups will work overtime to power you through your day.
B Vitamins The more active you are, the more B vitamins you need. They’re crucial for breaking down food into fuel, transporting oxygen throughout your body, and increasing production of red blood cells to keep your muscles functioning properly. But B’s irony is, exercising regularly causes you to drain your B vitamins faster than being sedentary will. Try this: Replenish your levels daily with a B complex that includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B 6 (pyridoxine), B12 (cobalamin), and folic acid. The Mayo Clinic recommends 2.4 mcg per day for adults.
Magnesium Magnesium is one of the most important minerals in the body. Not only does it help regulate calcium, sodium, and potassium, it’s also important for cellular health, and it’s a critical component of more than 300 functions in the body. Magnesium deficiency can cause symptoms like insomnia, anxiety, and fatigue, to name just a few. Try this: Magnesium-rich foods — such as green leafy vegetables, nuts, seeds, and whole grains — are important to include in your diet, but you should supplement with 350–400 mg of magnesium daily. 10
Iron Iron is an essential mineral. It’s the main component of red blood cells, where it binds with hemoglobin and transports oxygen to cells. But as critical as iron is, it’s the most common nutritional deficiency in the world, affecting 25 percent of the population, according to the journal Public Health Nutrition. Additionally, vegetarians and vegans have an increased risk of deficiency because they consume only non-heme iron, which is not absorbed as well as heme iron, which is found only in animal foods like red meat. Deficiencies include symptoms like tiredness, weakness, and a weakened immune system. Try this: The USDA recommends supplementing with 18 mg day (women) and 8 mg day (men) for non vegetarians. The recommended daily allowance for vegetarians is 1.8 times higher than for people who eat meat.
Rhodiola Rosea Rhodiola rosea , also known as golden root, is a potent adaptogenic herb that provides an antifatigue effect. Research suggests that it can help the body adapt to stress by decreasing the hormonal changes tied to prolonged stress. It also may help you increase stamina and endurance by increasing red blood cell count, delaying fatigue. Try this: Take about 250–700 mg total per day, split into divided doses to help fight tiredness.
serotonin, which regulates mood, energy and motivation.) Try this: As with most herbal supplements, make sure it’s standardized for human consumption. In the case of ashwagandha, products should be standardized to a percentage of withanolides, generally a range of 5–10 percent. As always, you should discuss new supplements or medications with your doctor before taking them. This is especially true with adaptogenic herbs, as several of them interact with prescription medications and are not recommended for people with certain conditions.
Nature’s Answer Plant Based Magnesium
Paragon Plus Rhodiola Pure
Ashwagandha Ashwagandha is probably the most common and most studied of the adaptogenic herbs. Research has found that it benefits the immune, endocrine, and reproductive systems, and it improves our resistance toward stress, a huge cause of fatigue. (Chronic stress reduces levels of
MegaFood B12 Energy Cranberry Gummies
ARE YOU TAKING THE RIGHT FORM OF CoQ10? Did you know that there are two forms of CoQ10? CoQ10 comes in two main forms: Ubiquinone (the oxidized form) sometimes called conventional CoQ10 and Ubiquinol, sometimes called the advanced or active CoQ10. For CoQ10 to be effective in the production of cellular energy it must be converted to its active form – UBIQUINOL (“you-bik-win-all”).
Our bodies rely on cellular energy for our heart and other organs to function properly. Ubiquinol is associated with over 90% of our cellular energy production. After the age of 40 our bodies produce less CoQ10 which can result in lower Ubiquinol levels. By taking a Ubiquinol supplement, you can bypass the conversion.
Look for the Kaneka quality seal on your favorite brand of Ubiquinol
For more information, please visit www.ubiquinol.org/bn 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.
12/14/17 1:44 PM
By Emily A. Kane, ND, LAc
sinus solutions Clear your head the natural way—without the side effects of over-the-counter decongestants or antibiotics Chronic sinusitis is most often caused by an allergic irritation or a fungal (not bacterial) infection. Many conventional doctors prescribe antibiotics, which may help in cases where a secondary bacterial infection is present, but generally aren’t a good idea. Why? Because antibiotics can damage our microbiome—the trillions of “good” bacteria that live on and in our bodies that are vital to our health.
Helpful Therapies If you have a fungal infection, using a Neti pot with a variety of volatile oils will eventually help clear your sinus passages. Some of the best antifungal essential oils include bitter orange, oregano, thyme, tea tree, and lavender. These oils are very potent—a little goes
a long way. Make a Neti pot solution with 1 cup of warm water, ½ tsp. sea salt, and 4–5 drops of one of these essential oils. Place your Neti pot mix in a jar with a lid and shake vigorously right before use. This will “mycelize” the oil into tiny droplets so you don’t get a big blob on your sensitive nasal mucosa. You can use a traditional Neti pot or some kind of bulb syringe. One convenient option is the in-the-shower type called NasoPure. It’s easy to use and travel-friendly too. Steam inhalation also works—same solution but you don’t need the salt. Put hot water and a little volatile oil in a big bowl; sit at a comfortable table with a towel draped over your head, and lean over the bowl. Breathe deeply. Your nasal passages should clear fairly
quickly. If you are completely blocked (can only breathe through your mouth), a Neti pot won’t work at first.
Flush It Out Contrast hydrotherapy is a marvelous tool for any kind of congestion, sinusitis included. The principle idea is that warm/hot water is vasodilating—that is, it brings blood flow and nutrients, including oxygen, to the target area. Chasing warm water with cold water will help flush out the congestion and force the inflammatory debris and edema into the lymphatic system. For treating sinusitis, all you need is a bowl, two washcloths, and a sink with running hot and cold water. Ice is ideal. Put a bowl of ice water and a washcloth on the side of the sink. Run water until
did you know...
Cow’s milk is by far the top food irritant for nasal congestion.
Using a Neti pot with bitter orange, oregano, thyme, tea tree, or lavender oils can help clear your sinus passages. 12
Chasing warm water with cold water will help flush out congestion and inflammatory debris.
nice and hot, but not so hot that it will burn your hands. Wring out a hot washcloth and fold lengthwise in thirds, placing over the bridge of your nose so the heat touches nearly between the eyebrows, and under the eyes on the cheekbones as well. Count 30 seconds: one-one-thousand, two-one-thousand, etc. Or use the clock on your phone. As you approach 30 seconds, use one hand to squeeze the excess water out of the very cold washcloth. Fold it lengthwise into thirds. As quickly as possible, switch out the hot washcloth for the cold. Count 10 seconds. Repeat this whole sequence at least 3 times—30 seconds hot, 10 seconds cold. And always end on cold for the final flush. If you’re really congested, it’s best to do this morning and night until you get some relief. Many people find that they need to blow their noses after contrast hydro and Neti pot or steam inhalation. Always remember to blow your nose gently. Don’t hold one nostril closed and honk through the other one. This can generate vector forces equivalent to 100 miles an hour, which is very tough on those delicate nasal tissues.
Cow’s milk, even from happy, organic, pasture-fed cows, is really for babies Of course, the best way to control only. Adults have no need to drink milk. sinusitis in the long term is to eliminate It will give you acne and stuff up your the original sources of the irritation. If respiratory system. Yogurt and cheese you find that your stuff y nose is worst in in moderation may be OK, because these the morning, suspect something in your are partially enzymatically digested. bedroom environment. Do you let your However if you suffer from chronic pets sleep in the bedroom? Bad idea. Is nasal/sinus congestion, do yourself a your bedroom carpeted? You need to favor and abstain from all dairy for 6–12 vacuum 2–3 times a week while weeks. If that changes nothing, your wearing a bandana or silk mask (check congestion could be due to wheat, corn, out ICanBreathe.com). You may want to soy, or any number of other common avoid memory foam—it’s full of nasty foods. Work with a naturopathic chemicals—so try getting rid of that physician or well-trained nutritionist to memory foam pillow. And change your weed out the offending food(s). pillow regularly if you’re a mouth breather during the night. All that moist air falling into your pillow can quickly build a thriving fungal colony. If your bedroom is Change your carpeted, you need pillowcases every to vacuum 2–3 times week, and wash them in hot water. a week to remove The top food possible sinus irritants. irritant for nasal congestion, hands down, is dairy. The Healthy Edge
By Melissa Diane Smith
fructose: friend or foe? Most of us get too much of this sugar, which is found in sweeteners and fruit. This can lead to bitter health consequences
I have been told that fructose is a healthy sweetener and that even people with diabetes should use it. I’ve also been told that some people are dramatically limiting fructose intake to reverse disease processes and protect health. What’s the deal? —Nancy S., Wichita, Kan.
Years ago, some health professionals recommended fructose for diabetics because it doesn’t raise blood sugar levels like many other sugars. We now know that because of the way fructose is metabolized in the body, excess fructose in the diet sets people up for insulin resistance (the central feature of type 2 diabetes), high blood triglycerides, fatty liver disease, and more.
Fructose Basics Commercial sweeteners and other sources of carbohydrates, such as fruit, contain the simple sugars fructose and glucose. High fructose corn syrup (HFCS) sounds like it should be 80–90 percent fructose, but the most common kind of HFCS used in soft drinks is 55 percent fructose and 45 percent glucose—not very different from the 50/50 mix in regular table sugar. Our bodies are designed to process fructose in its natural setting, when it’s accompanied by fiber and other healthful nutrients found in whole fruit. But because of corn subsidies and sugar tariffs, HFCS and sugar are added into countless foods and drinks today, and our intake of both has skyrocketed. Add to that the amounts of fruits, fruit juices, smoothies, and naturally sweetened foods, such as cereals, that we consume, and our intake of fructose has increased as a percentage of both our caloric intake and of our total consumption. Our current fructose consumption has increased fivefold compared to a hundred years ago, and has 14
more than doubled in the last 30 years. And these high amounts, especially in liquid form, have health consequences.
Fructose in the Body Fructose doesn’t stimulate insulin, which in turn does not suppress ghrelin (the “hunger hormone”), and doesn’t stimulate leptin (the “satiety hormone”), which means you can consume an enormous amount of fructose without your brain realizing that you are full. The fructose you eat goes right to your liver, the primary organ that can metabolize it. The liver then turns fructose into triglycerides (a form of fat), which are stored in the liver and released into the bloodstream. High blood triglyceride levels are a serious heart disease risk factor. The liver breaks fructose down just like alcohol, and produces many of the same side effects of chronic use, including liver disease and abdominal fat. Fructose consumption over time leads to insulin resistance and elevated insulin, which promote weight gain, type 2 diabetes, heart disease, and many cancers. The metabolism of fructose also leads to uric acid buildup, which causes gout and increases blood pressure. Plus, cancer cells thrive on fructose. To put it simply, fructose contributes to chronic metabolic disease that kills us slowly, according to sugar expert Robert H. Lustig, MD.
Eating a Low-Fructose Diet The lesson to take from all this is pretty simple: To stop the health effects of
fructose overload, avoid fructose in your diet. Here are some tips:
* Emphasize nonstarchy vegetables; *
fructose-free, unprocessed meats, fish, and eggs; and good fats, such as avocados, nuts, and olive oil, in your diet. Get to know your fruits. All fresh fruits contain fructose, but some contain much more than others. High-fructose fruits include mangoes, grapes, pears, and apples. Limit them in your diet. Lowfructose fruits include strawberries, raspberries, and blackberries; grapefruit; clementines; lemons; limes; and pineapple. While many people are fine with 1–2 daily servings of lower-fructose fruits, some do best by avoiding fruit altogether. Stay away from dried fruits including raisins, figs, dried apricots, dates, and prunes; fruit juices; and fruit smoothies. They’re concentrated sources of fructose. Avoid sweetened drinks and concentrated sweeteners, including some natural sweeteners. Many, such as honey, agave nectar, and fruit juice, are loaded with fructose. Train your taste buds to like foods that aren’t sweetened or that use sweet spices such as cinnamon. If you feel you must use a sweetener, experiment with stevia and monk fruit (also known as lo han guo). But if you have insulin issues, high blood pressure, high cholesterol, or diabetes—or if you’re a sugar addict or are overweight—it’s best to avoid all sweeteners because even these alternatives can induce cravings.
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#1 for Pain Relief*† There are many choices available to address pain.*† Unfortunately, some of them carry risks you can do without. Curamin from Terry Naturally® is different. It puts safe, effective pain relief within reach.*† Curamin delivers pain-relieving power in a trusted formula that helps you feel your best without the worry.*† For over ten years, people around the world have considered Curamin to be the answer for pain.*† Time-Tested Botanicals with Roots in the Ayurveda Curamin features two botanicals with deep roots in Ayurvedic medicine: curcumin from turmeric and boswellia, which is often called frankincense. Curcumin That Makes a Difference Curcumin has become very popular as a supplement over the last several years. Curcumin extracted from turmeric is an herbal superstar due to its ability to support so many body functions amazingly well. The tough thing is getting curcumin to absorb well into the body without having to take massive doses of it. Our curcumin has a secret that makes it absorb better and stay in the bloodstream longer than unstandardized turmeric or even other standardized curcumin extracts: turmeric essential oil. Turmeric essential oil mirrors, in a way, the long-term beneﬁts enjoyed by those who have consumed curcumin in curries their entire lives. For those of us who have indulged in a standard Western diet, simply eating more curry isn’t enough—the only
way to make a difference is to concentrate the way that curcumin is absorbed into the bloodstream, so it can get to work helping you feel your best. The curcumin in Curamin is backed by scientiﬁc and clinical research. In fact, it has 32 published studies to back it up—more than any other enhanced absorption curcumin in the world. You can have conﬁdence in its ability to relieve pain.*† Unique Boswellia—A Pain Relief Partner*† The second herb in this combo is a specialized extract of Boswellia serrata. Like the curcumin in Curamin, this boswellia extract is well above the ordinary. What makes this boswellia special is that it has been standardized to deliver a more concentrated level of a compound called acetyl-11-keto-beta-boswellic acid. You can simply remember it as “AKBA.” Unstandardized boswellia supplements might only contain one percent of the compound—ours contains at least ten percent AKBA and 70 percent beneﬁcial boswellic acids overall.
When pain is the problem, Curamin is the answer.*† We all have times when we experience pain, and ﬁnding a way to deal with it can be a challenge.*† After all, you want relief, but you don’t want to compromise your health. Fortunately, there is Curamin. Curamin is one the most powerful products available. It is an award-winning combination with ingredients that have been proven time and time again to be highly effective and safe for extended use or just when you need it. Discover the Curamin difference at your favorite health food store today! Talk to the knowledgeable experts at your favorite health food store about Curamin, and you’ll probably ﬁnd that they have their own success stories to share with you, too.
The AKBA in this clinically studied boswellia assists with relieving occasional pain, but along different pathways than curcumin.*† This makes it the perfect complementary botanical. As a combination, the enhanced absorption curcumin and specialized boswellia provided by Curamin have been clinically tested and show remarkable results, supporting a healthy range of motion and the ability to walk comfortably and easily.* Additional Key Players That Help You Feel Great Our original Curamin also includes synergistic ingredients—DLPA and nattokinase. DLPA is a combination of two amino acids, d- and l-phenylalanine. It supports the healthy activity of endorphins and enkephalins— natural “feel good” compounds in your mind and body. Nattokinase is an enzyme that helps support healthy circulation, ensuring that the nutrients in Curamin are delivered to where they can be most effective.*
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5/18/18 9:01 AM
4 Steps to Better Sleep BY MARY ANN O’DELL, MS, RDN ACCORDING TO THE AMERICAN SLEEP ASSOCIATION, 30-40 percent of U.S. adults report dealing with insomnia and are unable to get a quality night’s rest. Are you a member of this group? Getting enough sleep is important for physical and mental recovery each day. Lack of good quality sleep can result in fatigue, mood swings, stress, and increased risk for illness or chronic disease. Here are four steps to help you get a better night’s sleep. Manage Stress. Stress is a common contributor to insomnia and sleep disturbance. Manage stress naturally by supporting nerve health with
B vitamins and herbs like passion flower or chamomile. Try yoga or deep breathing exercises in the evening to calm the body and mind. Create Comfort. Turn off your devices and take a nice soaking mineral salt bath to relax your body and soothe any aches and pains. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Try sipping on a warm magnesium drink to enhance muscular relaxation and improve sleep. Make sure your bed and bedroom are comfortable—a cool, dark room helps support sleep. Try Melatonin. Melatonin is a hormone naturally produced in the body that regulates the body’s circadian rhythm (its sleep and wake cycles). Melatonin levels decline significantly after the age of 40, which scientists believe may be responsible for sleep problems that increase with age. Utilize Herbs. Valerian has been shown in studies to help improve the quality of sleep, reduce the length of time it takes to fall asleep, and reduce the number of awakenings throughout the night. Valerian can be used by itself or in conjunction with herbal nervines that nourish and calm the nerves such as hops, passionflower, and skullcap. These act on the body naturally, without the unwanted side effects that are common with prescription and over-the-counter sleep medicines.
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Keeping Kids Healthy BY MARY ANN O’DELL, MS, RDN FROM K TO 12TH GRADE, KIDS WILL BE HEADING BACK TO SCHOOL, AND NOW IS THE TIME TO STOCK UP ON SUPPLIES. As you buy your back-to-school supplies, be sure you include items to maintain good health. We all know that kids going back to school can mean colds and other infections that can spread through the entire family, so stock up on supplies now to nurture and nourish your kids. Healthy Foods Make sure your kids have a healthy breakfast every day. What makes a healthy breakfast? Think of combinations of protein and complex carbohydrates: Oatmeal with fruit and nuts, eggs with whole-grain toast and jam. If time is an issue, mix up a shake with plain yogurt, fruit, and a green-foods powder. After school, make sure plenty of healthy snacks are available at home, including apples and natural nut butter, pita chips and hummus, carrot sticks, and cheese sticks. And cut out excess sugar intake from sweets, soda, and juices. Excess sugar can weaken the immune system, making kids more susceptible to infections such as cold and flu. Daily Multivitamin Add a high-quality daily multivitamin. Let’s face it . . . kids and teens do not always make the best food choices. A daily multivitamin ensures the basic nutrient requirements are met for growing children, adolescents, and teenagers, especially if there are gaps in the diet. Look for natural formulas that do not contain the artificial colors, flavors, or sweeteners that you’ll find in a lot of well-known children’s cartoon vitamins. Teens may want to move away from a chewable formula to an age appropriate oral capsule. Healthy Support For added brain power, consider an omega-3 DHA formula. Omega-3 fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral development and function. To enhance the immune system, add probiotics. These beneficial organisms, found in yogurt, are an excellent way to boost immunity and keep bad bugs and viruses in check.
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Can you tell me about resveratrol?
Resveratrol, found in grapes and wine, berries, and Japanese knotweed, is an antioxidant that protects cells and blood vessels from damage and improves blood pressure, showing it has strong cardiovascular benefits. Resveratrol inhibits the COX-2 inflammatory enzyme and encourages cell death (apoptosis) of abnormally growing cells. This ability to protect cells and help the body rid itself of abnormal cells is a key factor in preventing signs of aging, making resveratrol a promising ingredient for younger looking skin. One study found that overweight adults who took 200 mg resveratrol supplements for six months had better short-term recall than their counterparts who took a placebo. The people who took the supplement also had more connections among brain areas involved in memory, as well as improved glucose metabolism in the body. A review of research on resveratrol confirmed that resveratrol improves on several markers associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress, and decreasing inflammation in humans. This may explain why resveratrol is so popular as an anti-aging ingredient. Red wine and grape juice are certainly a good source of resveratrol, but for those who want to consume resveratrol without the extra calories, concentrated supplements are available.
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The Healthy Edge
amazing ➎ mushrooms
FOR WHOLE-BODY HEALTH If you know how to use even a few different varieties of medicinal mushrooms, you can heal and recharge your body, reach your full potential, and become the best version of yourself BY TERO ISOKAUPPILA
I PHOTOGRAPHY: PORNCHAI MITTONGTARE: FOOD STYLING; CLAIRE STANCER; PROP STYLING: ROBIN TURK
grew up in Finland on a farm that has been in my family for at least 13 generations. Much of my youth was spent outdoors, learning from and living off the land. These days, when I tell people—strangers, friends, family members, possible love interests— that I am passionate about fungi, the reactions I get are anything but dull. They’re confused, surprised, skeptical, intrigued. Some are even disgusted— I can almost see the thoughts emerge from their heads like a cartoon bubble: “Mushrooms must be big in Finland.” “Just another hipster forager.” “He must be a chef! I’ll ask him about morels!” These are all valid reactions. People hear the word “mushroom” and often have surprisingly specific ideas of what they think the larger conversation must be about. We’ve all heard cautionary tales about the poisonous potential of mushrooms, and we’ve seen elation spread over the faces of world-famous chefs as they extol certain varietals of fungi in an almost evangelical manner.
The fact that mushrooms can be both poisonous and delicious is fascinating and indicative of their complexity; the kingdom is such a vast and complete entity that both the yin and yang exist in equal measure. Fungi have the capacity to change your life in an immediate, powerful, and exponentially beneficial manner. I know this because I see it happen daily. Mushrooms will blow your mind, just as they blew mine. The following mushrooms will balance and restore your immune system, increase oxygen flow to your cells, amp up your mental and creative acuity, regulate your blood sugar, lower your stress levels, ensure restful sleep, and cure myriad physical, emotional, and mental ailments.
Reishi (Ganoderma lucidum)
“Mushrooms will balance and restore your immune system, increase oxygen flow to your cells, amp up your mental and creative acuity, regulate your blood sugar, lower your stress levels, ensure restful sleep, and cure myriad physical, emotional, and mental ailments.” being reversed—both physically and cognitively. The compounds in reishi work externally and internally to keep you looking young by reducing dermal oxidation (when proteins on the skin are damaged, causing wrinkles and other signs of aging) and protecting your cellular DNA and mitochondria from oxidant damage, allowing you to remain energized and alert. Another major benefit of reishi is how it works to achieve hormonal balance. When you have an optimally functioning hormonal system (and surprisingly few of us do—for a slew of reasons, including the impact of environmental toxins and the overprescribing of prescription medications), your body can relax and recover during the night as it is meant to. Editor’s Product Pick: Paragon Plus PurExtract Reishi Mushroom
Chaga (Inonotus obliquus) USE REISHI TO: k Sleep better k Stress less k Cure seasonal allergies
Reishi has been used in traditional Chinese medicine for at least 2,000 years, with the first known written records dating from the Han Dynasty (206 B.C. to A.D. 220). Reishi has the ability to boost the body’s immune system to protect it against pathogens such as viruses, bacteria, and parasites. Even when pathogens aren’t present, an optimally functioning immune system will exponentially increase your overall health and wellness to the point where you can witness the effects of aging
USE CHAGA TO:
k Ward off the common cold k Lower inflammation caused
by a busy, stressful life If reishi is the queen of mushrooms, then chaga is the big daddy, the implacable and respected father of the mushroom world. The first recorded usage of chaga dates to 17th-century Russia, where it was widely used in folk medicine to treat everything from cancers to gastrointestinal issues. Like reishi, chaga has astonishing immunomodulating powers. Chaga polysaccharides, specifically its beta-glucans, have the ability to boost the production of lymphocytes (white blood cell that regulates the immune response to infectious microorganisms and other foreign substances). Chaga is also a rich source of antioxidants. In fact, a single dose of dual-extracted chaga (the typical amount that can be found in a single cup of strong chaga tea) packs the same number of antioxidants as about 30 pounds of carrots. For me, chaga has proven itself to be a health miracle. I travel extensively for business, so I am constantly exposed to different kinds of germs. Whenever I feel the inkling of a cold coming on, I double my daily dose of chaga (which is 1,000–2,000 mg of strong chaga extract). As a result, I haven’t been sick in almost a decade. I’m not claiming to be superhuman, but chaga has proven to be remarkably effective at protecting me against the common cold. Editor’s Product Pick: Ancient Apothecary Fermented Chaga
k Have shiny, thick hair and
glowing skin The Healthy Edge
Cordyceps (Ophiocordyceps sinensis)
Lion’s Mane (Hericium erinaceus)
pharmaceutical medicines used for cognitive function, lion’s mane has no known side effects. Editor’s Product Pick: Host Defense Lion’s Mane
Turkey Tail (Coriolus versicolor or Trametes versicolor)
USE CORDYCEPS TO:
USE LION’S MANE TO:
kk Perform better (athletically and in the
k Improve memory k Boost concentration k Protect your nervous system
bedroom) kk Increase energy kk Alleviate asthma and bronchitis Cordyceps is valued for its ability to increase energy and reduce fatigue. It’s been a centerpiece of Chinese medicine for more than 1,300 years, with the first known record of its use dating back to the Tang Dynasty in A.D. 620. Cordyceps is notable for its energizing effects, due to its beta-glucans, which deliver oxygen to the body on a cellular level. This not only decreases the occurrence of disease but also increases energy and stamina. Cordyceps also boosts adenosine triphosphate (ATP) levels. ATP is the body’s main source of energy and is required for all cellular processes. Because it is so effective at increasing energy and decreasing fatigue, cordyceps is a popular and effective supplement for the elderly who are seeking to counteract the lethargy that often accompanies aging, as well as for athletes who are looking to perform at peak levels. Cordyceps’ anti-inflammatory properties mean that it helps with blood flow, overall heart health, and lowering cholesterol. Editor’s Product Pick: Four Sigmatic Mushroom Coffee with Cordyceps & Chaga
Lion’s mane earned its moniker because of its appearance—it looks like a cluster of cascading white strands. This waterfalllike “mane” has inspired other nicknames, including “pom-pom mushroom,” “bearded tooth,” and “monkey head.” History suggests that lion’s mane was used in traditional Chinese medicine for treating stomach and digestive problems, including cancers. It was also used as a general restorative due to its anti-inflammatory, antibacterial, and immunomodulating properties. But it's lion’s mane’s effects on the brain that truly distinguish it from other medicinal mushrooms. Lion’s mane has the ability to repair and regenerate neurons, resulting in improved cognitive function. The mushroom has been known to mitigate and even reverse the effects of Parkinson’s, Alzheimer’s, dementia, and other neurological diseases. So how does this happen? Your body contains nerve growth factors (NGF) that protect existing neurons and stimulate new neuron growth. Lion’s mane stimulates the synthesis of NGF, giving it the potential to help those suffering from neurological disorders, and possibly reversing the cognitive deterioration associated with aging. And unlike most
USE TURKEY TAIL TO: k Treat the common cold and flu k Aid digestion k Help heal infections
Turkey tail earned its name due to the mushroom’s fan shape. Its Latin name means “of several colors,” which is also fitting, as this mushroom can be identified by the concentric circles of varying colors that appear on its fruiting body. Like many mushrooms, turkey tail is full of polysaccharides and triterpenes that provide overall immune support. But what sets turkey tail apart are two of its unique beta-glucans: PSK and PSP. PSK has received attention for its anticancer properties. PSK and PSP in turkey tail have the ability to regenerate white blood cells and stimulate the activity and creation of T-cells, macrophages, and natural killer (NK) cells, enabling the immune system to ward off and destroy pathogens. PSK is the best-selling anticancer drug in Japan, and is used in combination with surgery, chemotherapy, and radiation therapy. Editor’s Product Pick: Solaray Fermented Turkey Tail
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5/18/18 9:02 AM
SHOULD YOU BE EATING MASHED CAULIFLOWER INSTEAD OF POTATOES, OR CAULIFLOWER RICE IN PLACE OF THE REAL THING? BY VERA TWEED aleo-style eating has become a hot topic in the past few years, for good reason. In addition to the diet’s grassroots popularity, studies have found numerous benefits: more energy, lower levels of inflammation, fewer allergies, healthier aging, and lower risks of diabetes, heart disease, cancer, and autoimmune diseases such as rheumatoid arthritis. Based on the premise that our bodies function best by eating like our hunter-gatherer ancestors, a Paleo diet contains no grains, legumes, or dairy. However, the pre-historic connection can be misleading. “Many people have a Fred Flintstone notion of Paleo, that it’s meat-centric,” says Julie Mayfield, coauthor of Weeknight Paleo. In fact, she says, meat portions should be no bigger than the size of your palm, with vegetables filling the rest of the plate along with some fruit. “I’ve had countless people who didn’t know what it’s like not to be bloated until they took out grains and dairy,” she says. “It’s like someone with poor eyesight putting on a pair of glasses.”
The Healthy Edge
How It’s Unique While Paleo may seem like a low-carb diet, this isn’t its hallmark. There are many low-carb packaged foods with added sweeteners and other artificial ingredients, but a perfectly Paleo kitchen is completely devoid of packaged or processed foods and artificial ingredients, consisting only of fresh foods that are rich in nutrients— including starchy vegetables such as sweet potatoes. In fact, if you already don’t eat a lot of cereal, bread, and pasta, switching to a Paleo diet probably won’t significantly reduce your carb intake.
What to Eat These are the basic Paleo foods: ❱ Meat: Game, grass-fed beef, or organic,
❱ ❱ ❱
pasture-raised pork and poultry. Meat raised this way is a source of healthy fats without toxic chemicals. Eggs: Pasture-raised. Fish: Preferably wild. Vegetables and fruits: Local, in-season, grown without chemical fertilizers, herbicides, or pesticides, and picked and eaten at their prime rather than being harvested early to extend shelf life during shipping and storage. Healthy fats: Extra virgin olive oil, coconut oil, natural fat from grass-fed animals, nuts, seeds, and avocados, and unrefined oils such as walnut, flaxseed, or macadamia. Seasonings: A variety of herbs and spices add flavor to any dish. Sugars: No refined sugars, but a small amount of honey, dates, or other natural sweeteners is generally acceptable.
Non-Paleo Foods While dairy products are fairly obvious, grains and legumes can be confusing. Wheat is an obvious grain, but corn and corn-based ingredients also fall into this category. Pseudo grains, such as quinoa, amaranth, and buckwheat, are generally not recommended because they can cause grain-like digestive problems. Legumes means not only beans (including soy), but peas, lentils, and peanuts (including peanut butters and oils). 24
Eggs, seasoned with herbs, in-season fruit, herbal tea.
A SAMPLE PALEO DAY LUNCH
MORNING SNACK (OPTIONAL)
Salad and meat, poultry, or fish.
Fresh fruit and/or nuts (interchangeable with afternoon snack).
Not all Paleo proponents agree when it comes to certain foods. Butter, ghee, clarified butter, potatoes, salt, black tea, and coffee are considered acceptable by some, but not others. A moderate amount of alcohol in cooking and in drinks is generally considered acceptable.
Getting Practical Eating Paleo isn’t a recreation of a Stone Age lifestyle, Mayfield points out—no one is suggesting you get rid of your food processor. Rather, it’s adopting some age-old principles that, for many people, improve health. Unless you have a personal chef or Paleo-perfect take-out in your neighborhood, this way of eating means preparing your own meals with fresh ingredients. To save time and effort, plan ahead and make a batch big enough to last for a few meals. And take advantage of convenient ingredients, such as: ❱ Canned tomatoes: Choose a brand
without salt, sugar, or chemical additives, preferably in a BPA-free can. ❱ Coconut aminos: A substitute for soy sauce, which is not Paleo since it’s derived from soy beans, a legume. ❱ Almond or other nut butters: Paleo alternatives to peanut butter.
A salad with avocado and oil and AFTERNOON vinegar dressing, cooked SNACK (OPTIONAL) vegetables, and other meat Natural jerky or or fish. Choose fruit, nuts, Paleo meat snack and/or a small amount (e.g., Epic strips) and of dried fruit for in-season fruit. dessert.
❱ Arrowroot powder: A vegetable-
based thickener and great Paleo substitute for cornstarch. ❱ Bone broths: Always choose grassfed Paleo bone broths such as Epic or Lono Life. ❱ Noodle alternatives: Spaghetti squash is one and another is spiralized squash such as zucchini. Some stores sell it already spiralized, or you can do it yourself with an inexpensive spiralizer.
Keeping Things in Perspective There are other important aspects of a Paleo lifestyle that are often overlooked, says Mayfield. Stone Age humans were constantly on the move rather than sitting most of the day as we do. And they typically shared meals with their tribe, which is a relaxed way of eating that helps lower stress levels and improve digestion and overall well-being. Mayfield and her family eat according to these principles most of the time. They do eat small amounts of cheese and heavy cream, as these don’t cause problems for anyone in the family, and occasionally they enjoy other foods that aren't on the Paleo list. “It isn’t an all-or-nothing proposition,” says Mayfield. “It’s making the best choice that’s available.”
©2018 Solgar, Inc.
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2/14/18 8:54 AM
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By Sherrie Strausfogel
secrets of the sea The oceans hold many mysteries—including beauty secrets that have been revered for centuries
ncient island cultures knew that soaking in the ocean improves skin irritations, such as dermatitis and eczema, and helps relieve aches and pains. Adding sea salt crystals to a relaxing bath is as popular today with spas worldwide as it was in decadent Roman times. The minerals in seawater help strengthen skin, stimulate blood circulation, remove toxins, and regulate fluid retention. Like most vitamins, minerals are not produced by the body and are gradually lost throughout the day. Since your skin is your largest organ, replenishing minerals is critical to the health of your skin and your health in general. Sea salt is a natural exfoliator, making it an ideal body scrub to slough off dead skin. Mineral-rich sea salt tossed in a bath or used as a scrub has the added benefits of improving skin tone, balancing its pH, and encouraging skin repair and hydration. Sea salt sprays can also add texture to hair. Another beauty secret from the oceans is seaweed. This marine miracle naturally cleanses and purifies skin, helping soothe irritation and Cleanse and moisturize at the same time with SEA-el Avocado & improve elasticity. It also helps reduce signs of Kelp Facial Cleanser. The cleanser contains kelp, a brown seaweed that is a rich source of vitamins, minerals and amino acids, plus aging by toning, smoothing, moisturizing, and avocado oil. Together they provide a luxurious, safe and effective stimulating skin cells. way of cleaning your face every day without drying out your skin. There are more than 20,000 varieties of seaweed, which contain vitamins A, B1, B2, C, D, and E, as well as high levels of magnesium and potassium salts. The concentration of trace elements is 10 times Tighten and rejuvenate the skin around your eyes with Acure Brightening Eye Contour. Seaweed and hibiscus greater in seaweed than soil-grown plants, which extracts in this lightweight treatment gel intensely hydrate is partly due to the abundant mineral content of the delicate eye area. Argan extract, witch hazel, and aloe seawater. Seaweed is a key ingredient in face and easily absorb to cool and soothe fragile skin. body products to manage wrinkles and acne, detox, and moisturize. Similarly to seaweed, tiny algae are packed with Hydrate and restore moisture to your skin with Nature’s vitamins, minerals, antioxidants, and proteins that Gate Fresh Scented Body Butter. This tropical blend nourishes with sea palm and algae, while coconut oil, strengthen and nourish skin. There are many types cocoa butter, palm butter and shea butter work to soften, of algae, including blue-green spirulina that balances smooth, and condition skin. skin’s natural pH, preventing irritation and infection. Algae’s high concentration of beta-carotene defends against free radical damage by creating a barrier of natural sun protection. You’ll find it in a variety of Remove impurities and soften skin with Seaweed Bath Co. facial masks, cleansers, and moisturizers. Exfoliating Detox Scrub. Organic, sustainably harvested bladderwrack seaweed (with more than 65 vitamins, minerals, Harvested from microalgae and responsible for and amino acids) naturally detoxifies and hydrates. Antioxidant the pink color of salmon, flamingos, shrimp, and green coffee bean extract helps detoxify, as does French clay lobster, astaxanthin is one of nature’s most potent that draws impurities from the skin, while walnut shells gently remove dead skin. antioxidants. It has been found to be 6,000 times more powerful than vitamin C in neutralizing free radicals and 1,000 times more effective than both Relax and ease sore muscles with Ancient Secrets Unscented Bath beta-carotene and lutein in protecting the skin Salts. Mineral salts from the Dead Sea offer a soothing spa-like from exposure to UV light. Its powerful anti-inflamexperience in your own home. Combine with your favorite essential matory effects soothe irritation, increase moisture oils for an added sense of luxury and enhanced relaxation. retention and elasticity, shrink wrinkles, and lighten age spots. It’s popping up on the ingredient labels of moisturizers and eye creams.
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2/21/18 12:04 PM
let’s do lunch If your kids need to avoid gluten, don’t despair! Here are 15 nutritionist-approved lunch box options they’ll love (and adults will too!)
aking healthy, gluten-free school lunches that your kids will like is completely possible. You just need to get creative by filling the lunch boxes with at least a few different, colorful, easy-to-eat foods. Include some protein, vegetables, healthy fats, and fruit. Prepare the boxes to look as tempting as possible, cut vegetables in interesting shapes, and pack them with gluten-free dips. (Studies have found that children are more likely to eat their vegetables with a dip.) Get in the habit of making more food than you need when you prepare dinners such as soup, chili, or beef stew. Reheat the leftovers a day or two later and put them in a Thermos to give your kids an easy hot meal. It makes a nice change of pace from a bento box. Also encourage your children to get involved in packing their own lunches. If they have a say in selecting items from your kitchen, they’re more likely to eat and enjoy them—and their lunches may even become the envy of their schoolmates! Though packing healthy lunches may seem like extra work, it really isn’t once you get into the habit—and kids like them so much better! Here are 15 easy ideas to get you started.
* Hard-boiled egg; Applegate
organic hot dog mini-kabobs; celery sticks spread with nut butter and raisins; and chopped nectarines sprinkled with cinnamon.
* Roasted turkey slices in a romaine lettuce boat with gluten-free mustard for dipping; carrot strips; sugar snap peas; toasted pecan halves; and fresh halved strawberries mixed with a few Enjoy Life chocolate mini chips. * Chicken salad (made with roasted
organic chicken breast meat, celery, onions, and Primal Kitchen Mayo); Simple Mills Gluten-Free almond flour crackers; oven-baked sweet potato fries sprinkled with cinnamon; and grapes.
* Small Italian meatballs with sundried tomatoes, garlic, and oregano; organic, gluten-free blue corn chips with salsa; carrot strips; and orange wedges. * Chilled boiled shrimp with Red Duck Original Ketchup; jicama sticks; kid-
By Melissa Diane Smith
PACK IT UP friendly Apple Coleslaw (made with shredded cabbage, carrot, cored and chopped apple, a few raisins, Primal Kitchen Mayo, olive oil, apple cider vinegar, and lemon juice); and 2 Coco Roons Salted Caramel macaroons.
* Homemade Chicken Noodle Soup; almond-flour crackers with hummus; and berries. * Old-Fashioned Beef Stew and a cherry fruit leather.
* Spinach salad topped with chicken breast cubes, shredded carrots, and cucumber half-moons, with homemade mango-avocado oil dressing; and pistachios and toasted, slivered almonds. * Cold mini-pizza made on Food for Life
Gluten-Free English Muffins; ranch-style kale chips; and a small banana.
* Chilled broiled steak cubes; small side of Greek potato salad (made with extra virgin olive oil, lemon juice, organic potatoes, green onions, and parsley); red bell pepper strips; and fresh cherries. * Tuna salad (made with gluten-free
tuna such as SafeCatch, celery, onions, and Primal Kitchen Mayo); Edward & Sons Brown Rice Snaps; peeled cucumber rounds; and a clementine.
* Turkey strips and mozzarella cheese
strips; Kinnickinick S’moreables graham-style crackers; a small organic apple and celery sticks with almond butter for dipping.
Thermos ideas: * Loaded Baked Potato—add your
favorite toppings to a baked potato, wrap in foil, and slide it into a Thermos.
* Crock-Pot Chili with a side of watermelon wedges.
* Chicken and vegetable
To pack creative lunches, you’ll need more than the traditional brown bag. Look for reusable containers that have divided sections (such as Lunchbots stainless steel food containers or YumBox BPA-free bento boxes); small containers (with lids) to hold condiments and dips; utensils; insulated bags with ice packs to keep foods cold; and Thermoses to keep foods hot.
stir-fry with a simple side of pineapple tidbits.
COULD GLUTEN BE A PROBLEM FOR YOUR KIDS? Reactions to gluten, a protein found in wheat, rye, and barley, can trigger a range of symptoms and illnesses in children who have celiac disease (an autoimmune condition in the gut) or nonceliac gluten sensitivity (a reaction to gluten that isn’t an autoimmune condition). The following symptoms might indicate that your child is adversely reacting to gluten:
* Uncomfortable or sore tummy * Bloating and gas * Gastric reflux or heartburn * Diarrhea or constipation * Weakness, lack of energy,
or feeling exhausted * Chronic iron deficiency * “Growing pains” * Dermatitis, eczema, or itchy or bad skin * Depressed, moody, or grumpy * Difficulty thinking clearly * Slow growth * Headaches or migraines * Poor sleep * Hyperactive or cranky * Mental health issues If your child is experiencing symptoms, it’s a good idea to have him or her tested for celiac disease. If the tests are positive, completely removing gluten from your child’s diet is a must! If the tests come out negative, try removing gluten from your child’s diet for a time to see if his or her symptoms improve. Source: The Gluten Syndrome: Is Wheat Causing You Harm? by Rodney Ford, MD
The Healthy Edge
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
power breakfast You’ve heard of one-pot meals. Now it’s time to try the one-bowl breakfast
Most health organizations recommend getting 25–38 grams of fiber each day, but the average American gets only 16. That’s one good reason to take fiber supplements. The other? Fiber supplements have been shown to enhance blood sugar control and insulin effects, and even to reduce the number of calories that the body absorbs. In one study, researchers followed 2,900 subjects for 10 years, looking at the relationship between fiber, cardiovascular disease, weight, and insulin. The results were spectacular. Fiber was inversely associated with both insulin levels and weight—subjects who consumed the most fiber gained less weight over the course of 10 years than those who consumed the least. NOTES FROM THE CLEAN FOOD COACH If your orange and lemon are very juicy, you may need an additional tablespoon of ground flax or chia seeds to thicken your smoothie bowl. Letting the seeds soak for a longer period— even overnight—can also help the thickening process.
Superfood Avocado Smoothie Bowl SERVES 2
1 cup unsweetened vanilla almond milk 1 Tbs. ground flaxseed 1 Tbs. chia seeds 1 medium navel orange, peeled, quartered, and seeded 1 small lemon, peeled, halved, and seeded ¼ fennel bulb, roughly chopped 2 large handfuls baby spinach (about 1 tightly packed cup) 1 handful fresh mint leaves, or to taste (about ¼ cup) 1 Tbs. frozen orange juice concentrate, or more to taste 1 scoop vanilla protein powder ½ tsp. probiotic powder, optional ½ large ripe avocado, peeled 2–3 Tbs. nuts or seeds (try toasted pine nuts or sliced almonds), optional Fresh seasonal fruit for garnish (try orange segments or pomegranate arils), optional 1. Combine almond milk, flaxseed, and chia seeds in high-speed blender, and let soak at least 10 minutes. 2. Add remaining ingredients from orange through avocado, and blend until smooth and silky. Taste, and add more orange juice concentrate, if desired. 3. Divide between two bowls and top with nuts and fruit, if using. PER SERVING: 260 cal; 16g prot; 12g total fat (2g sat fat); 27g carb; 10mg chol; 200mg sod; 11g fiber; 10g sugar
PHOTO (TOP RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK
ometimes called “açai bowls” or “breakfast bowls,” smoothie bowls are essentially big, thick smoothies with a bunch of toppings. Chef Jeannette’s Superfood Avocado Smoothie Bowl features three ingredients that I’m particularly fond of: fat, fiber, and flavor. When paired with clean protein (think whey protein powder), you’ve got all the ingredients for a healthy, satisfying meal. If you’ve never tried avocado mixed into a shake or a smoothie, you’re in for a treat. Not only is it delicious, it provides high-quality fat and is a surprisingly good source of fiber. And speaking of fiber, our Featured Nutrient (below) is plentiful in this recipe, coming not just from the avocado, but from the ground flaxseed, chia seeds, spinach, and additional nuts or seeds, if you choose to use them. And if you’re concerned about sugary fruit, don’t be. All of that fiber and fat slows the entrance of sugar into the bloodstream, so the glycemic effect of the orange and orange juice is substantially reduced. Best of all, this recipe is a template that can be customized and tweaked according to your tastes. Play around with different seeds (such as pomegranate seeds), nuts, coconut flakes, oatmeal, or any other cool ingredients that you can sprinkle on top. Enjoy! —Dr. Jonny
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
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Akin's Healthy Edge August 2018