HOT STUFF Spice Up Your Labor Day with Our Hearty (and Healthy)
Buﬀalo Chili MUSHROOM MAGIC
How to harness the healing power of cordyceps
NO MORE NARCOTICS
NATURAL PAIN RELIEF WITHOUT THE SIDE EFFECTS
ESSENTIAL SUPPLEMENTS FOR
WOMEN’S HEALTH P. 18
plus! Ayurvedic Herb Guide ANCIENT WISDOM FOR MODERN AILMENTS HE_Sept17_Cover_JS.indd 1
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Mary Ann Oâ€™Dell MS,RD
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7/27/17 9:51 AM
features 18 Essential Supplements for Women’s Health Both monthly and over the course of a woman’s lifetime, certain age-old processes bring their own unique sets of challenges—from PMS to menopause and beyond. But the right supplements can help smooth out the bumpy road of life.
22 Beyond Gluten Free For many, swearing off gluten is just the first step to better health. Ready to take your gluten-free diet to the next level? Go against the grain, with these 100 percent grain-free baked treats!
Roasted Banana and Chocolate Chunk Mini-Loaves
p. 24 departments NEWS FLASH
Hot Off the Press. The latest word on natural health.
Mighty Mushroom. Discover how to boost your energy and more with cordyceps.
Inflammation. When this fundamental process kicks into overdrive, it can cause a host of health problems.
No More Narcotics. The best natural alternatives for chronic pain.
BOOSTING BRAIN FUNCTION
Healthy solutions for mental issues—from ADD and hyperactivity in kids to Alzheimer’s disease and more.
4 KEYS TO STAYING WELL
Simple strategies to boost immunity and help you avoid seasonal maladies.
Ayurvedic Herb Guide. These ancient healers hold promise for a variety of modern ailments.
This tiny berry can make a big beauty difference for skin that needs a little tender loving care.
Skin Care Solutions. Every skin care woe has a healing solution that can be found in antioxidants—from fading brown spots to firming wrinkles.
Meatless Midday Meals. This school year, turn over a new (spinach) leaf with these fast, fresh vegan lunches without the phony baloney.
Buffalo Chili. Don’t be scared off by all of the ingredients in this chili—it’s a super easy dish to put together (and a real crowd pleaser!).
7/27/17 12:07 PM
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6/21/17 12:59 PM
editor’s letter Against the Grain There are few things that I like more than the smell of fresh-baked bread, piping hot, right out of the oven. Unfortunately, as we’re learning more and more, as great as it smells (and tastes), that simple loaf of bread may be responsible for a host of troubling health challenges. By now, almost everyone knows about gluten—the problematic protein found in wheat and its relatives that can cause digestive issues and other allergic reactions in those who are sensitive. But that may be just the tip of the iceberg when it comes to grains. According to proponents of the Paleo diet—an eating plan that seeks to replicate the dietary habits of our most ancient ancestors—human beings shouldn’t be eating grains at all. After all, they argue, our caveman forebears subsisted quite happily for thousands of years without putting their mastodon meat on a bun. And modern agriculture and food processing have made grains ubiquitous in our diets. (There’s gluten in soy sauce? Really?) So whether you’re gluten-free, a Paleo proponent, or (like many of us) just need to cut back on the carbs, check out “Beyond Gluten Free,” p. 22. From Rustic Rosemary-Olive Bread to Pumpkin SilverDollar Pancakes, these mouthwatering, totally grain-free baked goods may be just what the diet doctor ordered. Jerry Shaver Executive Editor Have a question or comment? Email us at email@example.com.
Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President, General Manager Kim Paulsen firstname.lastname@example.org Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly email@example.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248
Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III THE HEALTHY EDGE. Vol. 7, No. 8. 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.
7/26/17 9:10 AM
What makes Nordic Berries the #1 childrenâ€™s vitamin in the U.S.?
Based on SPINS Scan Data
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6/21/17 1:01 PM
newsflash MORE CHOLINE FOR MOMS TO BE The American Medical Association, which often looks askance at supplementation, wants more choline in prenatal supplements. Such was the consensus at the organization’s 2017 annual meeting. Last year, a study at the University of Illinois at Chicago found that of the top 25 prenatal supplements, none contained the daily recommended 450 mg of choline. Two contained 50 or 55 mg, six contained 30 mg or less, and the rest contained none. Choline is necessary for a healthy pregnancy and prevention of neural tube and other birth defects.
Cranberries Enhance Gut Health Cranberry juice and supplements are best known as a natural remedy for urinary tract infections but a new study, which analyzed components of the berries, found some unique benefits for the gut. Certain carbohydrates in cranberries, called xyloglucans, are not digested in the stomach and make their way to the intestines, where they ferment and feed strains of beneficial bacteria. Researchers at the Universities of Massachusetts and Rhode Island believe this new discovery could lead to healthier gut bacteria, which play a key role in immunity and other aspects of our health.
natural remedy for eye strain Computer and phone screens emanate blue light, which penetrates our eyes and contributes to eye strain, but a natural remedy can help. A combination of antioxidants, lutein and zeaxanthin, are natural filters that reduce the impact of blue light. A study at the University of Georgia in Athens found that supplements with these antioxidants helped reduce not only eye strain but also neck pain, fatigue, and headaches among people who spent at least six hours daily in front of a screen. “After six months of supplementation, we saw significant reduction, around 30 percent, in these symptoms, and significant improvement in measures of visual performance and protection,” said lead researcher James Stringham, PhD. This antioxidant combination is an ingredient called Lutemax 2020, found in many brands of eye health supplements.
$1 billion That’s how much we spent on gummy vitamins last year, according to research by IBISWorld. Once made just for kids, gummy supplements now cater to all ages and even though they’re sweet, some are sugar-free.
KIDS’ SELFIES SPREAD HEAD LICE Of all the possible downsides of smartphones—interrupting family dinners, distracting drivers, or wasting time fiddling with them—who knew that head lice could be another? But that’s what British researchers at Oxford University found. Head lice spread more easily through close contact when groups of kids take selfies or crowd together to watch something on a friend’s electronic device. The upshot: If your child’s school has a lice outbreak, cutting back on the use of electronic devices with their friends can help to end it.
7/27/17 4:05 PM
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6/27/17 11:13 AM
By Jennifer Martin
mighty mushroom Five ways to beneﬁt from cordyceps, the energizing mushroom
ordyceps (Cordyceps sinensis), a fungus that’s found on Tibetan caterpillars (giving it the nickname “caterpillar fungus”), is a medicinal mushroom with a long history of use in Chinese medicine. Legend has it that Chinese yak herders discovered the potential use of cordyceps when they noticed the animals that consumed the fungus while grazing suddenly had more energy than usual. Since then, the mushroom has been cultivated for medicinal use, and has even been used by Olympic athletes to improve performance. Here are ﬁve ways cordyceps can ratchet up your health, energy levels, workouts, and more:
1. It Boosts Endurance Cordyceps can eﬀectively boost endurance, in part by increasing blood ﬂow. Research suggests that supplementing with cordyceps may not only allow you to work out longer, but also boosts overall vigor. Studies show that cordyceps may lower heart rate as well, allowing you to train harder and for longer periods.
2. It Improves Oxygen Uptake In the 1992 Olympics, Chinese athletes attributed their wins to cordyceps. Researchers believe that the mushroom’s ability to increase oxygen delivery to cells improves energy. In one clinical trial, seniors were randomized to take a daily dose of either supplemental cordyceps or a placebo. The participants were screened as they exercised on a special stationary bike that measured oxygen uptake and aerobic ﬁtness. After 8
did you know... Cordyceps has been shown to have anti-inflammatory, antiviral, stress-reducing, and immune-boosting properties.
six weeks, those subjects who took cordyceps had signiﬁcantly better cardiorespiratory ﬁtness than those who took a placebo.
boosts testosterone levels by stimulating the Leydig cells in the testicles. More research is needed to determine if women may beneﬁt from taking cordyceps to boost testosterone.
3. It Reduces Fatigue Cordyceps has been used in traditional Chinese medicine for centuries to treat low energy and fatigue. One reason— it is packed with potent antioxidants that help maximize stamina. Cordyceps is also said to provide a boost of energy similar to caﬀeine, but without the jitters that can come with a cup of coﬀee.
DOSAGE: Take 2–3 grams of cordyceps with meals; you should see results within 2 months.
Host Defense Mushrooms CordyChi with Cordyceps & Reishi
4. It Boosts ATP Levels Cordyceps increases your body’s ability to produce adenosine triphosphate (ATP), according to research from the Hong Kong University of Science and Technology. ATP is a fuel source used by cells in the body when performing intense, explosive-type movements such as jumps and sprints.
5. It May Increase Testosterone Levels
Four Sigmatic Mushroom Coffee Mix with Cordyceps & Chaga
Men have greater levels of testosterone naturally, but it’s essential for muscle growth in both men and women. Some animal studies suggest that cordyceps
7/27/17 12:06 PM
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6/21/17 12:44 PM
ayurvedic herb guide These seemingly magical botanicals have been an integral part of Ayurvedic healing for thousands of years—here’s how they work and what they can do for you
yurveda, India’s traditional system of healing, uses more than 5,000 diﬀerent herbs. Some of these are especially versatile and well-matched for resolving many common problems that we encounter today, and have become popular remedies and preventive supplements for a variety of conditions. “Ayurveda is about balance,” says Virender Sodhi, ND, founder of the Ayurvedic and Naturopathic Medical Clinic in Bellevue, Wash. “Balance in sleep, balance in food, balance in exercise activity, sexual activity, all those things, and when you achieve balance, everything functions properly in the body.” The ﬁrst doctor to be certiﬁed both in naturopathic medicine in the U.S. and in Ayurvedic medicine in India, Sodhi has treated thousands of patients using these principles, producing some truly remarkable results. One patient arrived
did you know... Holy basil is a traditional Ayurvedic remedy for colds and flu, and is also used to relieve asthma, seasonal allergies, and stress.
while waiting for a heart transplant, and after a six-month regimen of an Ayurvedic heart formula, with arjuna as the main herb, the patient no longer needed the transplant. Another patient had arteries that were 60–70 percent blocked as a result of ﬁbromuscular dysplasia. After one year of taking arjuna along with a combination of curcumin and CoQ10, she underwent a CAT scan that found her arteries were clear. Other patients have corrected underlying imbalances that led to high blood pressure, and no longer need medication for hypertension. And some resolved other chronic conditions. Many Ayurvedic herbs have some similar mechanisms of action, such as reducing harmful chronic inﬂammation, but each also has unique properties. In order to harness their power in diﬀerent situations, these are Sodhi’s top herbal picks:
Ashwagandha Especially helpful for anxiety, stress, and adrenal dysfunction, ashwagandha can be an alternative to anti-anxiety and antidepressant medications. It lowers inﬂated levels of the stress hormone cortisol, and enhances natural levels of testosterone and DHEA, hormones that help maintain overall strength and muscle mass. It also calms harmful levels of inﬂammation. And a special extract of ashwagandha roots and leaves can improve the health of arteries in people with diabetes, according to a study published in the International Journal of Ayurveda and Pharma Research.
Arjuna Also called Terminalia arjuna , this herb relieves angina, the chest pain related to heart disease, by relaxing and widening blood vessels in a way similar to nitroglycerin. It also strengthens blood vessels and makes them more elastic, and enhances collagen levels. Arjuna can be taken to treat or lower the risk of developing heart disease.
Curcumin Perhaps best known as a powerful natural remedy used to treat chronic inﬂammation, curcumin (an extract of turmeric) can also relieve arthritis and other pain, clean arteries, relieve depression, help with indigestion, and even relieve symptoms of PMS and inﬂammatory conditions such as Crohn’s disease and ulcerative colitis. It’s also used to reduce cancer risk and enhance cancer treatment.
Triphala A classic Ayurvedic combination of three Indian herbs (haritaki, bahera, 10
7/27/17 12:03 PM
By Vera Tweed
and amla, sometimes spelled slightly diﬀerently), triphala is used to enhance digestion and regularity, and helps good bacteria to ﬂourish in the gut.
conditions, as well as for asthma, hay fever, sore throat, menstrual cramps, stomach pain, and pimples. It can be combined with other Ayurvedic herbs for added anti-inﬂammatory eﬀects.
Amla One of the herbs in triphala, amla is also used on its own for rejuvenation, especially in cases of anemia or a weak immune system. It can be helpful for frequent colds or ﬂu, ongoing cough, bronchitis, or upper respiratory tract infections. Amla is also used in conjunction with chemotherapy or radiation treatment for cancer.
Shatavari Although it can be used by both men and women to strengthen the reproductive system, shatavari is best known as a female tonic that balances hormones. The herb enhances fertility, reduces vaginal dryness during and after menopause, and reduces hot ﬂashes.
Holy Basil Boswellia
Taken as a tea, holy basil is a traditional Indian remedy for colds and ﬂu, and is also used to relieve other respiratory infections, asthma, and seasonal allergies, as well as to counteract stress
Also known as Indian frankincense, boswellia is an anti-inﬂammatory herb used to relieve pain and other symptoms of arthritis and other “-itis”
and anxiety. It can often be found in combination herbal formulas.
Neem A remedy for fungal, bacterial, and viral infections, neem is especially useful in preventing and treating shingles and the associated nerve pain, as well as ringworm. It should always be taken with food, as it lowers blood sugar, and can drive levels too low if taken on an empty stomach.
Gymnema Sylvestre A go-to herbal remedy for elevated blood sugar and diabetes, gymnema sylvestre can also treat polycystic ovary syndrome. It helps reduce insulin resistance and improve metabolism of sugar and starch, and can even help with weight loss.
Ayurvedic Basics: BEYOND HERBS Ayurveda literally means knowledge (veda) of life (ayu). For lasting health, Sodhi recommends following these basic principles: Sleep from 10 p.m. until 6 a.m., in tune with the earth’s natural rhythms. Eat food that is locally in season, as it provides nutrients that are essential during each time of year. ✜ Don’t drink water with meals, as it dilutes stomach acids that are essential for good digestion. ✜ Don’t eat fruit or sugary foods with meals, as sugar interferes with digestion. ✜ When eating, avoid distractions such as watching television or using electronic devices. ✜ Share meals with people whose company you enjoy. ✜ Walk regularly, as walking is the most therapeutic form of exercise throughout life. ✜ ✜
SHOPPING FOR AYURVEDIC HERBS: FIVE GREAT FORMULAS TO TRY
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The Healthy Edge
7/27/17 12:03 PM
By Jacob Teitelbaum, MD
inﬂammation There’s good and bad inﬂammation—here’s how to balance it out naturally
e hear a lot about inﬂammation these days, most often casting it as a villain. But inﬂammation is a critical part of health. The problem is when it gets out of balance and goes into overdrive. Let’s look at why this is happening, and how we can put it back into balance. Inﬂammation is deﬁned as “a local response to cellular injury that is marked by redness, heat, and pain and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue.” Basically, this means inﬂammation serves a critical role—predominantly in ﬁghting infections and assisting in repairs. Blood vessels leaving the inﬂamed area close down, and those entering the area expand, to help concentrate your body’s defense troops (leukocytes) in the injured area. Excessive inﬂammation can cause both acute pain and chronic illness. When it’s balanced, it helps the healing process.
Test For Excess Inflammation If you have arthritis, are easily prone to injury, or have an autoimmune illness, then you already know that your inﬂammation level is in overdrive. You can also tell with the simple “paper cut test.” When you get a paper cut, it should normally hurt for a few seconds. Then you forget about it and it goes away. If it becomes red and keeps hurting, your inﬂammation system is in overdrive. Medically, we approach inﬂammation by using powerful and often toxic medications. For example, arthritis medications called NSAIDs (such as ibuprofen) contribute to an estimated 30,000–50,000 deaths in the U.S. each year. The good news? There are some simple steps you can take to rebalance your inﬂammatory system and feel great—without medications! 12
7 Ways To Decrease Inflammation These days, we’re experiencing a “perfect storm” for increased inﬂammation caused by poor diet and lack of exercise and sunshine. But there are natural ways to rebalance your inﬂammatory system and make it work for you: 1. Get your sunshine. Our bodies make vitamin D when exposed to sunshine. And avoiding sunshine is estimated to contribute to over 10,000 American deaths each year. Not only is vitamin D associated with less inﬂammation and lower levels of pain, it’s also associated with lower risk of diabetes, multiple sclerosis, and cancer. The key is to avoid sunburn—not sunshine! 2. Get moving. Regular exercise has been shown to decrease inﬂammation in repeated studies. 3. Increase your omega-3 intake. Fish oil helps balance our inﬂammatory systems. Your best bet is to eat 3–4 servings of oily ﬁsh (tuna, salmon, herring, or sardines) per week. But that’s not always possible, which makes omega-3 supplements a good idea. Follow label instructions for dosage, as products vary. But aim to get about 1,000 mg total of DHA and EPA (combined) per day. 4. Cut back on sugar and white ﬂour. The average American diet adds about 140 pounds of sugar per person per year in food processing. This translates to almost 18 percent of our caloric intake. White ﬂour accounts for another 18 percent. So over ⅓ of our calories come from inﬂammation-boosting sugar and white ﬂour. It’s no surprise that we’re seeing an epidemic of excess inﬂammation, when you add this to the decrease in omega-3
intake. The solution? Use whole grains instead of white ﬂour, save the sugars for dessert, and cut out sodas and fruit juices, which have ¾ teaspoon of sugar per ounce. Try vegetable juices instead. 5. Enjoy chocolate in moderation. People who eat a small square of dark chocolate each day can be 25 percent less likely to develop heart disease. Go for quality, not quantity. If you’re a sugar addict, my book The Complete Guide to Beating Sugar Addiction can help. 6. Increase antioxidants. Eat a variety of colorful fruits and vegetables (e.g., berries, carrots, green leafy vegetables), and make sure you’re getting the basic antioxidants (e.g., vitamin C, vitamin E, glutathione precursors such as NAC, glutamine, and glycine). These nutrients can be found in superfood-type powders. 7. Employ the power of herbs. If you have arthritis, my favorite mix of anti-inﬂammatory herbs, which was shown to be more eﬀective than Celebrex for arthritis, is curcumin, boswellia (frankincense), DLPA, and nattokinase. Willow bark is another key herbal inﬂammation tamer. It contains salicin, the original source of aspirin, without the stomach irritation. With thousands of Americans dying each year from arthritis medications, these herbal blends make sense. If anything, they are worth trying over drugs. They work naturally to help ease all types of pain, including back pain and arthritis.
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By Emily A. Kane, ND, LAc
no more narcotics Consider these natural alternatives to narcotics for chronic pain
My doctor told me the only way to control pain is with narcotics. Is that true?
No! While narcotics have a long history of use, there are many other eﬀective ways to manage pain that do not create dependency. Originally, narcotic drugs were developed to alleviate pain in patients who had six months or less to live. Why? Because narcotics do nothing to heal the cause of the pain. Instead, they create another monster: raging addiction. About a decade ago, dentists began to give OxyContin to teenagers after they had their wisdom teeth taken out. Please do your part to stop this unnecessary practice. In my opinion, the only reason someone younger than age 25 should receive a prescription for narcotics is if they are suﬀering from pain related to terminal cancer.
Pain Relief Basics First oﬀ, if you smoke, quit. Smoking absolutely provokes pain. To alleviate pain, you must reduce inﬂammation, stimulate natural endorphins, maintain a positive attitude, get enough sleep, stay well hydrated, and take personal responsibility for your health and well being. Here’s how: 1. Anti-inﬂammatory diet. To start with, this means cutting back on animal products—eat less red meat, chicken, and cheese, and completely avoid ice cream and milk. Wild ﬁ sh is a great protein because of its omega-3 fatty acids, which reduce inﬂammation. Also beneﬁcial for relieving pain are highly pigmented foods, including tomatoes, pumpkins, squashes, greens, berries, and healing 14
—Sam B., Shreveport, La.
spices such as turmeric, cinnamon, cayenne, and ginger. Build your meals around fresh produce, which should comprise 50 percent or more of your total food intake. So, eat lots of produce and lean, highquality proteins—including plant-based proteins. Cut down on the carbs. And avoid processed food, which is full of chemicals such as health-robbing glutamate, carrageenan, and aspartame. 2. Drink pure water and herbal teas. Forget about fancy coﬀees, wine, sodas, and other liquids packaged in plastic or aluminum. You don’t need them! Stick with water, or a soothing chamomile tea. 3. Boost IGF-1. Many patients suﬀering from chronic pain have low insulin-like growth factor (IGF-1). Some experiments with IGF injections have proven helpful, but there are side eﬀects. The other option for raising IGF-1 is exercise. At peak aerobic capacity, both IGF-1 and HGH (human growth hormone) are stimulated. Eccentric movement seems best: big steps going uphill; baby steps going down.
4. Try topical and trigger point therapies. These include selfacupressure (called Do-in), acupuncture, vitamin B12 injections, deeptissue massage, topical magnesium and/or arnica, mentholated patches, and hot and cold applications (always end on cold). Myofascial release technique, a hands-on form of healing, can be extremely effective at eliminating pain and improving motion. To learn more, visit myofascialrelease.com. You can also find videos demonstrating this technique on YouTube. Don’t forget about hand-held massage tools, from wooden “footsie” rollers to compact rubber balls. All of these can help reduce pain. 5. CBD hemp oil. This non-hallucinogenic cannabinoid from hemp is my favorite pain reliever. It’s non-addictive and completely legal. Hemp is a common plant that has served humans in numerous capacities (e.g., animal feed, vegetable protein, rope, cloth, oil, medicine) for thousands of years. CBD is effective at reducing pain, anxiety, insomnia, obsessive-compulsive tendencies, and even epileptic seizures. In general, fairly low doses (typically 10–15 mg every 4–6 hours) are enough for treating anxiety. For insomnia, use 10–50 mg at bedtime (do not exceed 50 mg). For pain relief, you will need to experiment with the dosage: start with 10–15 mg in the morning, then take 10–15 mg every 4–6 hours, as needed.
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Boosting Brain Function, from Children to Adults BY MARY ANN O’DELL, MS, RDN FROM ADD AND HYPERACTIVITY IN CHILDREN TO ALZHEIMER’S DISEASE AND DEMENTIA IN THE ELDERLY, finding healthy solutions for mental issues in all ages is an area of interest to many. From kids to college students to executives, adults to seniors, it seems as if everyone is looking for ways to stay mentally sharp and focused. Our brains require a number of nutrients for optimal function, but some of the most beneficial substances for all stages of life are the omega-3 fatty acids EPA and DHA, found in cold-water fish such as salmon and tuna, as well as in chia, flax, and hemp seeds, and walnuts. Omega-3 fatty acids are found in high concentrations in the brain, and they appear to be particularly important for cognitive and behavioral development and function.
B vitamins. Concentration, mood, and alertness can all be affected by deficiencies of B vitamins. Maintaining B12 levels in particular is important as a deficiency of this vitamin can lead to symptoms similar to other conditions, such as chronic fatigue, Parkinson’s and Alzheimer’s disease. Phosphatidylserine (PS). This compound derived from soy or sunflowers helps keep brain cell membranes flexible, fluid, and able to absorb nutrients. It stimulates the brain to produce more dopamine, which is essential to memory, attention, problem solving, and positive mood. It has been shown to help all ages with improved focus and attention span.
Getting sufficient omega-3 fatty acids during pregnancy may help reduce nerve and vision problems in infants. And as a child grows, studies have shown that DHA continues to be a valuable supplement for optimal brain function. DHA has also shown great promise with adults who suffer from dementia or Alzheimer’s disease. Other nutrients/herbs of promise for brain function include: Acetyl-L-carnitine. This special acetyl form of L-carnitine occurs naturally in the brain and has been shown to improve energy production in brain cells. It may boost mental energy, helping people think more clearly and remember things better.
Yum-Yum PS100 Gummies
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7/27/17 11:56 AM
Sea Buckthorn: Beauty Secret BY TAMRYN BURGESS THAT BEAUTIFUL FACE YOU ADMIRE may be the face of someone who knows a wonderful skincare secret, the strengthening and smoothing effect of products containing sea buckthorn (Hippophae rhamnoides). Sea buckthorn, also known as sea berry, is a small orange berry that makes a world of difference for skin that needs tender loving care to help it to become as beautiful as it can be. The key to this difference is the variety of healing ingredients it contains, including omega-3, -6, and -9, and the rare omega-7. Omega-7 is a fatty acid also known as palmitoleic acid. It nourishes the skin from within to prevent dryness that leads to wrinkles and aging skin. The vitamin C found in sea buckthorn plays a vital role in collagen production, helping skin naturally maintain its youthful appearance. These little sea buckthorn berries are the richest source of omega-7 in nature, more than macadamia nuts or cold-water fish. For centuries, Chinese practitioners of natural medicine have used sea buckthorn berries as a healing agent for skin conditions and injuries, as well as for general wellness. The harsh conditions of its home environment, the Himalayan Mountains, have provided this small fruit with the ability to remain resilient in the toughest of circumstances. This is passed on in products containing the berry’s ingredients. This strength and resilience feeds skin cells with the fatty acids and antioxidants they need to become and stay healthy. The natural oils from sea buckthorn can nourish the skin internally, strengthening it from within and offering the skin hydration to present a healthy glow to the world. Oils can also be applied topically, softening and soothing troubled skin while protecting it from the harshest of environments just as women in the Himalayas have long known. The omega-7 fatty acid in sea buckthorn is a natural ingredient that offers solutions for many skin complaints. It is an ancient solution for youthful skin.
Can you tell me about quercetin? A friend said it was good for allergies.
Quercetin is a flavonoid, a plant compound that gives many fruits, flowers, and vegetables their color. It is found in onions, cabbage, apples, pears, tea, and cranberries. Quercetin may be helpful in several areas of health, including allergies. Inflammation Response. Quercetin acts like a natural antihistamine and antiinflammatory. This activity makes quercetin beneficial for those suffering from allergies or from inflammatory skin conditions such as eczema. Heart Disease & Stroke. Research found that a diet high in quercetin-rich foods may help cut stroke risk by 52 percent. Flavonoids such as quercetin are antioxidants that protect cells from free radical damage, which may help protect against heart disease. In addition, one study found that supplements of quercetin helped lower blood pressure in people with hypertension. Exercise. One study found that supplementation with quercetin for two weeks significantly improved exercise performance in young men. Another study found supplementation for seven days improved exercise endurance when compared to a similar seven-day period without quercetin supplementation.
Sea Berry Therapy for Problematic Skin
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The Healthy Edge
7/27/17 11:56 AM
ESSENTIAL SUPPLEMENTS FOR
WOMEN’S HEALTH Are you taking the right nutrients to combat common issues like fatigue and PMS? BY VERA TWEED
s women, we tend to be more aware of the need to take care of our bodies. Face it, we don’t have a choice. Mother Nature’s blueprint isn’t exactly high-tech, and no matter what sophisticated gadgets we use, certain age-old processes are going to continue, both monthly and over the course of a woman’s lifetime. Fortunately, we’ve evolved nutritionally and learned that along with a clean diet, rich in nonstarchy veggies and lean protein, the right supplements can help smooth out the bumpy road of life.
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3 Foundational Nutrients “Women don’t realize how critical some of the key micronutrients are, things like the B vitamins, vitamin D, and magnesium,” says Taz Bhatia, MD, integrative physician and author of The 21-Day Belly Fix. “They play such a strong role in the course of all sorts of diseases, everything from autoimmune disease to cancer to diabetes, heart disease—all of that.” And they help eliminate common issues such as lack of energy and the eﬀects of stress. Here is a closer look at these three important supplements: B Vitamins: They’re essential for healthy metabolism of sugars and starches and for hormone production. They help turn hormones into active or inactive forms, make sure hormones reach the correct destination within a woman’s body, and help eliminate excess hormones to prevent toxicity. B vitamins are vital for the production of neurotransmitters. “B vitamins also help combat sugar cravings and fatigue, common symptoms that tend to accompany and promote hormone imbalance,” says Serena Goldstein, ND, a naturopathic doctor in New York specializing in natural hormone balance. What to do: Eat whole grains, lean meat, ﬁsh, and eggs for food sources, and take a B-complex supplement with 25–50 mg of vitamins B1, B2, and B5; 400–600 mcg of folic acid; and 1,000 mcg of B12. B vitamins are best taken in the morning for energy. Vitamin D3: Low levels of vitamin D, quite prevalent among women, are linked to greater odds of PMS, death from breast cancer, depression, Alzheimer’s disease, diﬃcult pregnancies, uterine ﬁbroids, rheumatoid arthritis, impaired sugar metabolism, gestational diabetes, type 2 diabetes, high blood pressure, unhealthy cholesterol levels, heart disease, postmenopausal loss of bone and muscle, and higher risk of falls and fractures later in life, says Bhatia. Kidney stones can also be caused by too little vitamin D, says Goldstein. “Generally speaking we don’t get enough, even
those who live below the equator,” she says. Optimal liver health is necessary for vitamin D absorption, adds Goldstein. “This is one of the reasons why I recommend the active form, D3, over D2, the inactive form.” What to do: Get your vitamin D levels tested and take supplements based on your personal needs. Failing that, 1,000 IU daily is a safe amount to take, but may not be enough. Up to 5,000 IU can be taken daily. Ideal ranges tend to fall between 50 and 70, says Goldstein.
corrected with magnesium. In addition to eating whole foods, especially lean proteins and vegetables, these supplements can help: Probiotics: At least 20 billion colony forming units (CFUs) per serving of four or ﬁve strains of beneﬁcial bacteria. Digestive enzymes: A combination of amylase to break down starches, lipase for fats, and protease for proteins. Take them after the heaviest meal of the day.
Apple cider vinegar (ACV): First thing Magnesium: Like B vitamins, magnesium in the morning, drink a mixture of 1 Tbs. is essential for many processes within ACV with 4 Tbs. water. Or try a betaine a woman’s body. A shortfall—which is HCL supplement, starting with 10–15 mg, all too common—can result in cramps, just before your heaviest meal. anxiety, constipation, sore muscles, sleep diﬃculties, and other unpleasant symptoms. “Magnesium can be depleted by Hormonal Issues stress, soda, caﬀeine, certain medications, Hormone ﬂuctuations are normal. In and unfortunately, it’s not as prevalent in a perfect world, they would rebalance soil as decades ago,” says Goldstein. themselves, but our world is far from What to do: Best taken in the evening perfect. “Toxins are hormone disruptors, to enhance sleep; start with and women can have hormone deﬁ100 mg daily ciencies simply based upon that and work up to fact,” says Steven Hotze, MD, 200–800 mg. founder and CEO of the Cut back if you Hotze Health & Wellness did you know... experience Center in Houston, and There are more than 10 loose stools. It’s author of Hormones, different forms of magnesium. important to keep Health, and HappiWork with a knowledgeable in mind that there ness. Toxic chemicals professional to find an are more than 10 can be found in foods, appropriate form for your diﬀerent forms of skin care products, and particular health goals. magnesium, points indoor and outdoor air, as well as in all types of out Goldstein, who conventional medications. advises working with a “All these things are hormone knowledgeable professional disruptors,” Hotze says, “and they will to ﬁnd an appropriate form for your adversely aﬀect the body’s ability to particular health goals. produce or utilize hormones.” As an alternative to pills or powders, Toxins can be xenoestrogens, meaning take a bath in Epsom salts: 2 cups in a they mimic estrogen, and create estrogen warm tub, and soak for at least 15 mindominance—inﬂated estrogen levels in utes, three times a week. Another option relation to progesterone. to improve elimination: Massage 1 Tbs. In addition, in the years approaching of magnesium oil into your tummy and menopause, progesterone production the soles of your feet at night before bed. naturally drops, so there’s a doublewhammy eﬀect. Symptoms can include Bloating, Digestion, and Weight irregular or heavy periods, brain fog, All of these issues are related and can mood swings, breast swelling, headaches, be improved by enhancing the digestive ﬁbroids, and a feeling of “losing myself.” process, says Bhatia. Constipation can be The Healthy Edge
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ESSENTIAL SUPPLEMENTS FOR WOMEN’S HEALTH cont. Low levels of the active thyroid hormone, called T3, can also cause issues in women. Unfortunately, conventional blood tests may appear normal in these cases, because many doctors measure only the inactive, T4 form of the hormone, but don’t pay attention to the active, T3 form. They may suggest antidepressants to treat the symptoms instead of addressing the actual problem. Or, prescriptions of synthetic thyroid medication may raise the inactive T4 form, but not the active T3 form, and the problem persists. Low levels of active thyroid hormone can deplete energy and make metabolism sluggish, leading to inexplicable weight gain, cold hands and feet, brain fog and moodiness, and fertility problems. They can also contribute to hair loss and a puﬀy, pasty appearance.
these daily: extra magnesium, ﬁsh oil (get about 500 mg of a combination of EPA and DHA), 1,000 mg of vitamin C, and about 60 mg of CoQ10. These are some other remedies:
Magnesium: 600–1,000 mg daily,
Progesterone: Low-dose forms of progesterone cream, available in health food stores, may resolve the situation, or it may require customized testing and natural (technically called “bioidentical”) progesterone, and sometimes other hormones by prescription. Use progesterone on days 15–28 of a monthly cycle. There are also many herbs that help support progesterone production, says Goldstein, such as chasteberry (vitex).
If you try these supplements and continue to have problems, look for a physician who is knowledgeable in nutrition and natural (bioidentical) hormone testing. For more information, visit the Institute for Functional Medicine (functionalmedicine.org) or the American Association of Naturopathic Physicians (naturopathic.org).
Other Handy Remedies According to Taz Bhatia, MD, the best remedies for common problems include:
and perhaps more if you do intense exercise, as magnesium is lost in sweat. (See magnesium section above for diﬀerent forms.) Vitamin B12: 1,000 mcg daily. Zinc: 20 mg daily. Iodine: 75 mcg daily. Vitamin A: 5,000 IU daily. Vitamin D: 1,000–2,000 IU daily. Selenium: Up to 200 mcg daily. Vitamin C: Loose stools are a sign of too much, but because stress depletes vitamin C, you may need more than you think. Start with 1,000 mg daily, but higher doses—1,000 mg per 25 pounds of body weight—may be helpful.
ANXIETY: Theanine, 200 mg, three times a day.
DEPRESSION: B vitamins, preferably
methylated forms (which are easier to absorb), such as the 5-MTHF form of folic acid.
PMS: Turmeric root (not an extract), 2–3 grams daily, especially during the last two weeks before a menstrual cycle.
URINARY TRACT INFECTIONS:
As a natural treatment, 500 mg of cranberry extract, three times a day. For prevention, take probiotics to maintain healthy bacteria, which help prevent infections. Goldstein adds: “Homeopathic Cantharis, when taken during the onset of a bladder infection, can be very effective.” Use 3 pellets of a 30C potency every 15 minutes, or until pain subsides. If pain continues to worsen or extends to lower back, seek urgent care.
SUPPLEMENT SHOPPING LIST
Life flo Progesta-Care with Calming Lavender
BodyHealth Perfect Calm Magnesium Powder
Nature’s Secret Women’s 73 Nutrient Soft-Gel Multi
Paragon Plus Thyroid Advantage
Bio-Kult Pro-Cyan Probiotic with Cranberry Extract
SLEEP ISSUES: Magnesium before
bedtime. If that doesn’t work, try melatonin: 1–6 mg of a slow-release form, 30 minutes before bed. Taking melatonin for a long period of time (different for everyone) can make people groggy upon waking up.
Thyroid support: These nutrients are especially important for producing and activating thyroid hormone.
Eating organic foods, using natural skin care and household products, and taking medications only when truly necessary helps reduce exposure to toxins, but it’s impossible to avoid them all. Sometimes, hormonal balance can’t be fully restored without customized testing and natural hormone prescriptions, but the right supplements can also help. “A good vitamin program is important to stimulate detoxiﬁcation in the body,” says Hotze. He recommends a formula with several pills per daily serving, including 5,000 IU of vitamin A; 50 mg of vitamin B1, B2, and B5 ; 200 mcg of chromium; and 50–100 mcg of selenium. In addition, consider taking
FATIGUE: B vitamins.
HEALTHY AGING: In addition to the
three basic nutrients, take 1,000 mg daily of vitamin C and 100–300 mg of CoQ10. In the case of inflammatory conditions, joint pain, autoimmune diseases, or a family history of heart or neurological problems, take fish oil: 2–3 grams daily of a combination of EPA and DHA.
7/21/17 10:00 AM
Omegas made easy. Udo’s Oil provides all the omegas you need in one spoonful…we’re talking about omega-3 & -6 plus the added beneﬁts of omega-9. We use pure, fresh-pressed ﬂax oil and blend it with sunﬂower, coconut, and sesame oils ensuring that we provide you with all the omegas your body needs. Since your body can’t make them, it’s important to use Udo’s Oil daily…just blend, mix, and drizzle it into every meal. Udo’s Oil... because getting the omegas your body needs shouldn’t be complicated.
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6/21/17 12:56 PM
BEYOND GLUTEN-FREE Zero. That’s how many grains you’ll find in these mouthwatering, Paleo-style breads, scones, muffins, and pancakes
ewly gluten-free? Congratulations! You’re on your way to better health. Now, take it one step further: go against the grain! As it turns out, grains may not be the staﬀ of life after all—especially if you’re glutenintolerant. Many people who react to wheat and gluten may also be sensitive to proteins in other kinds of grains, and even non-glutinous varieties can trigger the same antibodies, according to some experts. Additionally, gluten-free baked goods are usually made with rice ﬂour, potato starch, corn starch, and tapioca—highly reﬁned grains that can upset blood sugar and, over time, lead to insulin resistance. And most gluten-free products contain sugar, canola oil, corn, dairy, and other allergens that are especially tough on a recovering gut. Ready to take your gluten-free diet to the next level? Go against the grain, with these homemade, grain-free baked treats! ❱ BY LISA TURNER food photography by PORNCHAI MITTONGTARE food styling by LIESL MAGGIORE prop styling by ROBIN TURK
7/21/17 10:04 AM
Reasons to Go Against the Grain
➊ Grains can be associated with leaky gut syndrome, a condition in which the intestinal lining becomes permeable, allowing bacteria, viruses, and larger proteins to enter the bloodstream. ➋ High consumption of grains may be correlated with an increased risk of autoimmune diseases such as rheumatoid arthritis. ➌ Grains may aggravate inflammation. A recent study linked both whole and refined grains to increased levels of inflammation in the body. ➍ Grains aren’t necessarily high in fiber—a cup of brown rice, for example, contains 3 grams of fiber, while a cup of beans contains 25 grams. ➎ Most grains are low in protein. Even high-protein varieties such as quinoa have only about 4 grams per ½ cup serving. ➏ Refined grains are high in carbs, and can cause insulin surges and blood sugar imbalances. ➐ Swapping ground nuts and seeds for cereal grains can boost the protein, fiber, and essential fatty acid content of any recipe.
The Healthy Edge
7/21/17 10:04 AM
BEYOND GLUTEN-FREE cont.
Rustic Rosemary-Olive Bread SERVES 12
This freeform loaf is rich in protein and omega-3 fats from flax and chia seeds. You can easily use brown flax instead of golden (the golden just gives a lighter color to the final product). Vary the herbs and spices as you’d like—basil, chives, oregano, and garlic also make good additions! ¼ cup ground golden flax seeds ¼ cup ground chia seeds ½ cup almond milk 1 Tbs. apple cider vinegar 3 eggs 1 tsp. baking powder
½ tsp. salt 2 cups almond flour (finely ground almond meal) ½ cup black olives, chopped 2 Tbs. finely chopped fresh rosemary Coarse salt for finishing
1. Preheat oven to 350°F. Line a baking sheet with parchment. 2. In small mixing bowl, combine flax, chia, almond milk, vinegar, and eggs. Mix until smooth. Let stand for 5 minutes. 3. In large mixing bowl, combine almond flour, baking powder, and salt. Mix well. Stir in olives and rosemary. Add chia/flax mixture to almond meal and mix well to form stiff dough; dough should begin to form a ball. 4. Turn ball of dough onto parchment-lined baking sheet, and form into an oblong. Using serrated knife, cut two or three diagonal slits in top of loaf. Sprinkle with coarse salt.
Roasted Banana and Chocolate Chunk Mini-Loaves MAKES 4 MINI LOAVES (8 SERVINGS)
This hearty loaf is moist and tender, but holds its form well enough to slice. Roasting the bananas before making the bread caramelizes the natural sugars and adds loads of flavor. Our version uses chocolate chunks, but you can easily swap chocolate chips or raw cacao nibs. You can also use a regular 9x5 loaf pan instead of the mini versions; if so, increase cooking time by 8–10 minutes. 3 medium, very ripe bananas ¼ cup golden flax seeds, ground ¼ cup almond milk 4 eggs
1½ cups almond flour 1½ tsp. baking powder ½ tsp. salt ½ cup chocolate chunks
1. Preheat oven to 400°F. Lightly grease 4 mini loaf pans. Set aside. Peel bananas and arrange on baking dish. Roast 20 minutes, or until browned. Remove from oven and turn temperature down to 350°F. 2. In small mixing bowl, combine flax, almond milk, and eggs. Mix until smooth. Let stand 5 minutes, or until mixture begins to thicken. Beat in bananas by hand until smooth. 3. In large mixing bowl, combine almond flour, baking powder, and salt. Mix well. Stir wet ingredients into flour mixture. If mixture is very dry, add more almond milk, 1 tablespoon at a time. Fold in chocolate chunks.
5. Bake 30–35 minutes, until toothpick inserted into center comes out clean. Let cool 10 minutes, then slice and serve.
4. Transfer batter into greased loaf pans. Bake 20–25 minutes, until toothpick inserted into center of each loaf comes out clean. Let cool 10 minutes, remove from pans, slice, and serve.
per serving: 160 cal; 7g pro; 13g total fat (2g sat fat); 7g carb; 45mg chol;
per serving: 280 cal; 9g pro; 18g total fat (4g sat fat); 26g carb; 95mg chol;
220mg sod; 4g fiber; 1g sugars
280mg sod; 5g fiber; 13g sugars
7/21/17 10:05 AM
Pumpkin Silver-Dollar Pancakes
MAKES 12 MUFFINS
MAKES ABOUT 12 PANCAKES
Best breakfast ever: high-protein muffins that make great use of almonds and chia seeds. We used tart, unsweetened cherries for ours, but if you can find fruit-sweetened varieties, all the better. Add chopped pistachios for a burst of vibrant color.
Tiny and tender, lightly sweetened, and simple to make, these little pancakes contain only five ingredients, and are a breeze to whip up for any breakfast. For a treat, add bits of minced candied ginger; sprinkle pancakes with chopped toasted pecans before serving, if you’d like.
1¼ cups almond flour ¼ cup ground chia seeds ½ cup finely chopped pistachios ⅓ cup coconut sugar 1 tsp. baking powder
¼ tsp. salt 3 eggs, at room temperature ¼ cup almond milk 2 tsp. vanilla extract ½ cup dried cherries
1. Preheat oven to 375°F. Grease 12-cup muffin tin with coconut oil, or line with paper muffin liners or squares of parchment. 2. In large mixing bowl, combine almond flour, chia seeds, pistachios, coconut sugar, baking powder, and salt. Stir to mix. 3. Crack eggs into separate bowl. Using hand or standing mixer, beat eggs until light and frothy, about 2 minutes. Turn speed to low, and beat in almond milk and vanilla. Using spatula, fold dry ingredients into the mixture. Fold in cherries.
2 eggs ⅓ cup pumpkin purée ⅓ cup almond flour
2 Tbs. coconut sugar Pinch of salt Coconut oil for cooking
1. In medium bowl, beat eggs and pumpkin together with hand mixer or in standing mixer, until the mixture is light and fluffy. Stir in flour, coconut sugar, and salt. 2. Heat oil in a large skillet over medium-high heat. Pour about 2 Tbs. batter into pan, and cook 1 minute, or until edges and part of middle are opaque. Carefully flip and cook remaining side 1–2 minutes, until cooked through. 3. Transfer to serving dish, and serve hot with maple syrup or honey. per pancake: 40 cal; 2g pro; 3g total fat (1g sat fat); 3g carb; 30mg chol; 30mg sod; 0g fiber; 2g sugars
4. Spoon mixture into prepared muffin tins, filling each about halfway. Bake 15–20 minutes, or until a toothpick inserted the center comes out clean. Remove from oven, and let cool completely. If using paper liners, muffins can be turned out of pan while slightly warm. Serve immediately. per muffin: 170 cal; 6g pro; 10g total fat (1g sat fat); 16g carb; 45mg chol; 120mg sod; 3g fiber; 10g sugars
The Healthy Edge
7/27/17 11:54 AM
4 Keys to Staying Well Year ‘Round
BY MARY ANN O’DELL, MS, RD
SCHOOL IS STARTING, WEATHER WILL BE CHANGING SOON, AND THAT MEANS PEOPLE WILL START GETTING SICK! Take a proactive approach to good health with these keys to keep you and your family’s immune systems strong.
supply beneficial probiotics; and berries and citrus fruits supply vitamin C that is essential for a strong, healthy immune system. Choosing less processed whole foods will eliminate the excess sugar and fat that can weaken the immune system.
Eat Nourishing Foods. Adding certain foods to the diet can help naturally boost the immune system. Oats, barley, and mushrooms are rich in beta-glucan that strengthens immunity; yogurt and kefir
Control Stress. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and getting adequate sleep are all ways to help your body handle stress. Taking a good multivitamin with a high B-complex is crucial for protecting the body against the damage of stress. In addition, adaptogenic herbs such as eleuthero can help minimize the negative effects of stress in the body. Enhance with C & D. Vitamin C in an essential nutrient for immune health. It has anti-viral properties and is a potent antioxidant, making daily use of vitamin C essential for healthy immunity. Vitamin D also plays an important role in strengthening your defense system to fight any invading viruses and bacteria. In fact, one study found that people using vitamin D had fewer upper respiratory tract infections than those who were deficient in vitamin D. Mix in Mushrooms. Medicinal mushrooms, such as reishi, cordyceps, and maitake, are rich in beta glucans that have the ability to enhance natural killer (NK) cell activity. NK cells are part of the immune system that promote deep immune health, fighting off viral-infected cells. These mushroom extracts can be used on a daily basis. These are four steps you can take every day to keep your immune system strong so you stay healthy all year.
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7/21/17 10:08 AM
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†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to prevent, diagnose, treat or cure any disease.
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Also checkout other great products at WWW.GETREALNUTRITION.COM. The Healthy Edge
7/21/17 10:09 AM
By Sherrie Strausfogel
skin care solutions Every skincare woe has a healing solution that can be found in antioxidants—from lessening the appearance of dark circles, to fading brown spots, to ﬁrming wrinkles and sagging skin
ntioxidants can be a powerful weapon in your anti-aging skincare arsenal, but not all antioxidants are created equal. Traditional antioxidants, such as vitamins A and E, neutralize only oxygen-based free radicals that are caused primarily by UV exposure. But new studies link environmental pollution’s nitrogen-based free radicals to inﬂammation, acne, and wrinkles. Microscopic carbon particles from air pollution, traﬃc exhaust, and soot can sink deep into skin’s dermal layer releasing collagen-damaging free radicals. More versatile antioxidants, such as those found in Indian gooseberry (amla), neutralize both oxygen- and nitrogen-based free radicals. “Many topical antioxidants have the ability to protect and repair skin damage caused by free radical production,” says dermatologist Debbie Palmer. In addition to her private practice, Dermatology Associates of New York, Palmer writes and lectures about how antioxidants can improve skin health and appearance. She shares her knowledge here on skin repair solutions for three of the most common concerns:
Dark Circles “Some of the causes of under-eye circles include heredity, allergies, eczema, fatigue, thinning of the skin, fat loss, and excess pigmentation,” Palmer says. Simple tips she suggests include getting enough sleep; applying chilled tea bags; protecting eyes from UV rays with sunscreen, hats, and sunglasses; patting on an eye cream containing the antioxidants vitamins C and E, and coﬀee fruit (caﬀeine also constricts blood vessels); and applying a retinol cream before bed.
Brown Spots “My favorite antioxidants to treat epidermal hyperpigmentation, or brown spots, are retinol, glycolic acid, and azelaic acid. I ﬁnd that using a combination is most eﬀective. I also advise using daily sunscreen; wearing protective clothing; using extra caution near water, snow, and sand; and avoiding tanning beds.”
Wrinkles and Sagging Skin “Exposure to the sun’s UV rays, smoke, and pollution damages the skin and leads to wrinkle formation and sagging skin. Look for products with the antioxidants vitamins C and E and coﬀee fruit, retinol, and glycolic acid. I also recommend moisturizers with hyaluronic acid for their ﬁrming eﬀects.”
Protect your skin from all forms of environmental pollution with Reviva Labs Ultra-Potency Vitamin C+ Antioxidant Serum. This powerful serum neutralizes oxygen-based free radicals from sun exposure with high-dose vitamin C, plus vitamin E and CoQ10. Antioxidant emblica from Indian gooseberry also neutralizes air pollution’s nitrogen-based free radicals. The silky serum smooths skin with hyaluronic acid, retinyl palmitate, and nourishing plant oils. The airless pump protects its potency. Use alone or layer under makeup and moisturizers.
Protect against photoaging with Mad Hippie Antioxidant Facial Oil. This preservative-free facial oil nourishes and hydrates with argan oil, pomegranate oil, and sea buckthorn berry. Blueberry, raspberry, strawberry, goji, and camu camu offer potent antioxidant protection.
Moisturize, tone, and refine skin with Life-flo Retinol A 1%. This convenient roll-on is formulated with antioxidant Retinol and vitamins C, D3, and E to help improve the appearance of skin irregularities and signs of aging.
Restore the natural color under your eyes with Hyalogic Episilk Dark Circle Lightening Face Serum. Hyaluronic acid hydrates skin to provide volume and lift, while the peptide Eyeseryl lessens the appearance of puffy eyes, and Regu-Age (made with soy, rice peptides, and yeast protein complex) helps lighten dark circles. Use this concentrated serum day and night for a smoother, brighter under-eye area.
Revitalize body, face, and scalp with Desert Essence Organic Coconut, Jojoba & Pure Coffee Oil. This intoxicating formula enhances natural beauty while awakening the senses. Coconut and jojoba penetrate the skin, while coffee oil keeps skin firm and smooth. This oil is organic and non-GMO.
7/27/17 12:05 PM
“I take BioSil every day... I’m amazed at the results I see in my skin, hair, and nails!” CHRISTIE BRINKLEY
She’s Got Looking Beautiful, Youthful, and Healthy Down to a Science! “It All Starts with Regaining Your Lost Collagen!” “It’s a scientific fact, after the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen, of course, “plumps” your skin and makes it smooth and youthful looking. In addition, collagen gives your skin its vital youth-promoting elasticity. Plus, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger, too. With clinically proven BioSil, you can now regain lost collagen, add new collagen, and protect both your new and existing collagen.†
“BioSil Generates Collagen the Natural Way!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally!
BioSil Available at natural health stores nationwide ®
“BioSil Is Backed by Real Science and Proven in Genuine Genui Clinical Trials!” “I first tried BioSil because I saw the remarkable results of its double-blind, placebo-controlled clinical trials in genuine medical journals. I keep using it because of the results I see in the mirror!”
Clinically Proven BioSil
• Reduces Fine Lines & Wrinkles 30% ‡† • Strengthens & Thickens Hair 13% **† • Improves Skin Elasticity 89% ‡† • Strengthens Nails ‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.
“Put the Science of Beauty to Work for You!” Try BioSil and experience the real science at work in your skin, hair, and nails. You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets at www.BioSilUSA.com/BNP0817
©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
BN_Aug17_batch print.indd 6
6/21/17 1:00 PM
By Lisa Turner
meatless midday meals Fast, fresh vegan lunches for kids
et your vegan kids are fed up with fake meat-and-cheese sandwiches, kale salads, or grown-up versions of vegan fare. This school year, turn over a new (spinach) leaf with these fast, fresh vegan lunches. No more phony-baloney sandwiches!
Nutty Butter and Fakin’ Bacon Rollups SERVES 1
GRAHAM CRACKERS SAMMIES: mix almond butter, unsweetened cocoa powder, and honey to taste, and spread on graham crackers.
Avocado Eggy Salad SERVES 2–3 Drain and rinse one can of white beans. Put beans in a bowl and lightly mash them into egg-salad consistency. Add ¼ cup each minced green onions, red pepper, and celery. Gently stir in half of a mashed avocado, 2 Tbs. vegan mayo, and ¼ tsp. turmeric (for color). Season with salt and pepper, and serve on bread or rolls.
SWEET POTATO FRIES: pack in a Thermos to keep them hot, and tuck in a small container of ketchup.
Garden Pizza in a Pocket SERVES 1–2
Tempeh Sloppy Joes SERVES 3–4 Heat 1 Tbs. oil in a skillet, and sauté ½ cup chopped peppers, ¼ cup chopped onions, and one package of crumbled tempeh until onions are soft. Stir in ½ cup tomato sauce, ¼ cup ketchup, and 1–3 tsp. chili powder. Simmer for 10 minutes, then serve on whole-grain hamburger buns.
Shells and Pea Salad SERVES 2 In a medium bowl, combine 2 cups cooked pasta shells and 1 can drained and rinsed garbanzo beans. Add ½ cup each finely chopped spinach, grated carrots, and thawed frozen peas. Stir in 3 Tbs. vegan mayonnaise and grated dairy-free mozzarella cheese, if desired. Season with salt and pepper, and store in Tupperware or metal containers.
FRUIT KEBABS: thread chunks of fruit on a skewer and serve with dairy-free vanilla yogurt for dipping. KIWI POPS: peel and thickly slice kiwi, then insert a popsicle stick into each slice.
In a small bowl, mix almond butter and honey. Spread a whole-wheat tortilla with the mixture, then top with crumbled vegan “bacon.” Roll up tightly, and slice crosswise into 6 pinwheels, securing each with a toothpick. Arrange in a Tupperware or metal container, and refrigerate until ready to serve.
Preheat oven to 350°F. Cut 2 pitas in half and spread each half with 2 Tbs. marinara sauce. Fill halves with ¼ cup finely chopped vegetables of your choice. Fill the remainder of each half with shredded dairy-free cheese and vegan “pepperoni” slices, if desired. Wrap each half in foil, and bake for 10–15 minutes. Let cool slightly, then unwrap and serve, or store in fridge.
Supplement the main course with one of these kid-friendly, animal-free treats:
Dilly “Ranch” Dressing MAKES 1 1/2 CUPS (ABOUT 24 1-TBS. SERVINGS)
Breathe new life into pasta salads, vegan “tuna” or “egg” salads, or any sandwich, with this easy, versatile vegan spread. Use instead of mayo, salad dressings, or dipping sauces. 1 cup cashew butter ½ cup water ¼ cup apple cider vinegar 2 tsp. honey 1 small garlic clove, minced 1 Tbs. dried dill weed Combine all ingredients in a food processor or blender, and purée until very creamy. Refrigerate in glass jar for up to one week. PER SERVING: 70cal; 2g pro; 5g total fat (1g sat fat); 4g carb; 0mg chol; 45mg sod; 0g fiber; 1g sugars
SMALL-SIZED FRUITS: try baby bananas, clementines, apricots, and mandarin oranges. HERBED “PARMESAN” POPCORN: toss hot popcorn with garlic salt, dried oregano, and nutritional yeast until well coated. VEGGIE DIPPERS WITH DILLY “RANCH” DRESSING: serve edamame, carrots, and red peppers with our savory dip (recipe at left).
7/21/17 10:13 AM
CELEBRATING 25 YEARS Twenty-five years ago, on the second floor of a little barn, a teeny, tiny, dietary supplement company was born. Founder Mark Timon, had at last been able to set aside just a few thousand dollars to manufacture the first 500 jars of GREEN VIBRANCE—which became the first ever “green superfood.” He wanted to make a strong, general nutrition product that would “get you right” on the inside. No tablet or capsule could do the job. A powder was called for. Today, GREEN VIBRANCE is the most award-winning nutritional supplement on the market. Our groundbreaking formulas are dynamic by design™, evolving as new discoveries in nutritional science come to light. We have, and always will, use full disclosure labeling. Truth. Trust. Transparency™ is our creed.
of Vibrant Smoothies 1 whole avocado
1 cup unsweetened coconut water
½ cup organic blueberries Toppings: chia seeds, strawberry (optional)
1 scoop of Green Vibrance
BLEND ALL INGREDIENTS. ENJOY! ©2017 Vibrant Health | www.vibranthealth.com |
BN_Aug17_batch print.indd 6
6/21/17 12:58 PM
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
buﬀalo chili Don’t be scared oﬀ by all of the ingredients in this chili—it’s a super easy dish to put together (and a real crowd pleaser!)
NOTES FROM THE CLEAN FOOD COACH This recipe makes a lot, so if you aren’t serving a crowd, plan to freeze half for later use. Cool what you want to freeze in the refrigerator in a freezer-safe container overnight. Remove any condensation, place a layer of freezer-safe plastic wrap directly over the top of the chili to prevent air exposure, snap the lid over the plastic, and freeze for up to three months. When you’re ready to eat it, remove the chili from your freezer the night before and place it in the fridge to thaw overnight. The next night at dinnertime, remove the plastic, heat, and eat! There are a few ways you can modify the heat to your liking. Use less or more chilies, chili powder, or red pepper flakes for a quick adjustment. To reduce the heat, remove the seeds and veins from the hot chilies—that’s where most of the burning capsaicin is contained. Using a beer as your liquid also has a slightly cooling effect.
Thick ’n Kicky Buﬀalo Chili SERVES 8
1 Tbs. olive oil 1 large yellow or sweet onion, diced 2 large mild peppers, seeded and diced (red bell pepper, poblano, Anaheim, etc.) 2 jalapeño or Serrano chili peppers, finely diced (remove seeds for less heat) 4 large cloves garlic, finely chopped 2 lbs. ground buffalo/bison (or ground turkey) 5 Tbs. chili powder 2 tsp. cumin 2 tsp. salt 1 tsp. coriander 1 tsp. cracked black pepper 1 tsp. red pepper flakes 1 14.5-oz. can diced fire-roasted tomatoes, undrained 1 14.5-oz. can tomato sauce 1 5.5-oz. can tomato paste 1½ cups bone broth (beef or chicken) or 12 ounces amber or lager beer 1 15-oz. can black beans, drained and rinsed 1 15-oz. can red kidney beans, drained and rinsed 1 15-oz. can white beans (navy, cannellini, great northern, etc.), drained and rinsed 2 Tbs. balsamic vinegar 1. Heat oil in large sauté pan or Dutch oven over medium heat. Add onions and peppers, and cook 5 minutes. Add garlic, and cook 1 minute more. Add meat, and cook 6–7 minutes until browned, leaving some chunkiness to the meat. 2. Drain fat from pan, and transfer contents to slow cooker. Add spices, tomatoes, sauce, paste, and broth or beer, and stir gently to combine. Fold in beans. 3. Cook 6–8 hours on low in slow cooker. Stir in balsamic vinegar just before serving. PER SERVING: 400 cal; 36g prot; 12g total fat (4g sat fat); 43g carb; 60mg chol; 1730mg sod; 14g fiber; 12g sugar
PHOTO (TOP RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
very time I have to talk about a recipe featuring hot peppers, I say the same thing: Peppers contain something called capsaicin, the substance that makes you sweat when you eat them. One of the great things about capsaicin is that it slightly boosts your metabolism and opens up your sinuses. (Incidentally, it’s also a natural painkiller— topical capsaicin is used to treat minor pains and aches.) It’s entirely possible that one might get a little energy boost from peppers too. Hot peppers aren’t the only potent ingredient in this month’s featured dish, which is absolutely perfect for a Labor Day cookout. Our Thick ‘n Kicky Buﬀalo Chili also has beans, one of the best sources of ﬁber on the planet. And they’re also extremely high in antioxidants. Apart from the terriﬁc nutritiousness of this protein- and ﬁber-rich dish, it’s always nice to curl up with a hot bowl of homemade chili when the weather starts getting cool. It’s a simple, healthier Labor Day option than grilling burgers! — Dr. Jonny
7/27/17 12:05 PM
On sale exclusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market Pure Goodness
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Creamy Cocoa Butter Lip Balm
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Concentrated liquid extract in convenient capsule form.
7/21/17 10:15 AM
“ Take also unto thee Wheat Lentils and Millet and in one vessel and
and Barley and Beans and Spelt and put them make bread of it...” – Ezekiel 4:9
uperior NUTRITION Sprouted Whole Grain Breads
Certified Organic Grains
Distilled water with highly stabilized oxygen. We Accept these Major Credit Cards:
Improved recovery, stamina and endurance.* No sugar, caffeine or calories.
*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.
7/21/17 10:16 AM