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Pack It Up! FUN & HEALTHY
BACK-TOSCHOOL CHEESY BROCCOLI BITES (yes, your kids will love them!) P. 21
FOR PAIN RELIEF & MORE
IS TOXIC MOLD MAKING YOU SICK?
DIY HERBAL TONICS to
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THE SECRETS TO BECOMING
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6/24/21 5:46 AM
features 18 Pack Up the Fun with Healthy Kids’ Lunches Before you fall back on PB&Js and chicken nuggets, check out these fresh, exciting ideas for the midday meal. From Macaroni Pizza to Cheesy Broccoli bites, these fun-andhealthy dishes are sure to please even the most finicky kids.
Roasted Banana & Cinnamon Coconut Ice Cream
22 The Secrets of Becoming Stress-Hardy
Stress and anxiety are at an all-time high, but these four natural tension-busting strategies can help you feel calmer, more centered, and better able to handle the pressures of modern life.
departments NEWS FLASH
KEEPING KIDS HEALTHY
Hot Off the Press. The latest news from the world of natural health.
Vitamin C for the Heart, Brain, and Pain Relief. This foundational nutrient does it all.
4 Herbal Tonics to Rejuvenate Your Health. DIY botanical concoctions that can help you sip your way to wellness.
Bone Up on Bone Health. Reduce your odds of developing osteoporosis, brittle bones, and fractures with these natural recommendations.
What you need to know about these healthy fats.
You know it’s good for soothing sunburns, but this healing wonder can do so much more.
More than Meets the Eye. Natural creams that can protect and heal the delicate area around your eyes.
Breaking the Mold. If you‘re baffled by mysterious fatigue, brain fog, or other inexplicable symptoms, toxic mold could be the cause.
Back-to-school tips for boosting immunity.
Cooking with Whole Fish. Fire up the grill and enjoy this healthy alternative to burgers and dogs.
Cool Off with Collagen. Beat the summer heat and support joint health.
6/24/21 5:41 AM
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4/6/21 5:41 11:56 AM 6/24/21 AM
editor’s letter Say Goodbye to Summer As we wind up our vacations and the kids head back to school, August marks the unofficial end of summer. And this issue of The Healthy Edge is dedicated to helping you make that transition back to the daily grind of fall. For starters, check out “Pack Up the Fun with Healthy Kids’ Lunches” (p. 18). If you’ve found yourself getting into a rut of PB&Js or chicken nuggets, these creative—and healthy—ideas can really help liven up the beginning of the school year. Next, turn to page 16 for “Back-toSchool Basics for Keeping Kids Healthy.” Even in a post-pandemic world, immune health is a key concern as kids are apt to pick up every sniffle and earache that’s going around—and pass them on to you. This year, avoid the lost work time and higher health care costs with these three simple ways to help keep everyone in the family well. And don’t miss “The Secrets to Becoming Stress-Hardy” (p. 22). The end of the lazy days of summer can bring on added stress, but these four tension-busting strategies can help you feel calmer, more centered, and better able to deal with the pressures of modern life. It’s definitely what the doctor ordered as we jump back into the hectic pace of the school year. Jerry Shaver Executive Editor Have a question or comment? Email us at firstname.lastname@example.org.
Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny
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THE HEALTHY EDGE. Vol. 13, No. 7 Published monthly by Outside Interactive Inc., 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Outside Interactive Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
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newsflash Most Adults and Children Lack Omega-3 Fats
The Dietary Guidelines for Americans recommend omega-3 fats to maintain good health, but a recent study concluded that over 95 percent of children and 68 percent of adults don’t get enough. The study looked specifically at levels of EPA and DHA, which are found in fish, fish oil, and vegan supplements made from plant sources of EPA and DHA. If you don’t routinely eat fish, supplements can fill the gap. For children, flavored liquid supplements can be easier to take than capsules.
ASHWAGANDHA Improves Athletic Endurance and Recovery An adaptogen used traditionally to balance stress, ashwagandha also improves athletic endurance and recovery, according to a recent study published in the Journal of Ethnopharmacology. Researchers compared the effects of the supplement and a placebo in a group of 50 healthy, athletic adults over a period of 8 weeks. In the study, those who took an ashwagandha root extract improved endurance in the heart, lungs, and muscles; recovered more easily from exercise; and had more energy. Those taking the placebo did not experience similar benefits. The dose of ashwagandha root extract in the study was 300 mg, taken twice daily.
Just 1 Cup of Leafy Greens Improves Heart Health A Danish study has found that over time, eating just one cup of leafy greens daily can reduce risk for heart disease by about 15 percent. Researchers drew this conclusion after tracking the diets and health of more than 53,000 people for 23 years. They found that those who ate the most nitrate-rich vegetables were least likely to develop heart disease, have a stroke, or suffer from circulatory problems. Nitrates in vegetables trigger your internal production of nitric oxide, a gas that dilates blood vessels and helps to keep blood pressure in a healthy range. Although all vegetables contain nitrates, some contain higher levels. In addition to leafy greens, beets, beet juice, and beet powder are rich sources of nitrates that have been found to lower blood pressure. 6
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6/24/21 4/22/21 5:32 5:04AM PM
By Vera Tweed
vitamin c for the heart, brain, and pain relief
This basic nutrient does a lot more than just boost immunity—although it does that too!
itamin C is known as an essential nutrient for healthy immune function and fighting colds and other infections, but it also plays a vital role in the health of the heart and brain, in healing from injuries, and in pain relief. In all these cases, low blood levels of vitamin C—but not low enough to produce severe signs of deficiency such as scurvy—have a detrimental effect, whereas higher levels are beneficial.
by an injury or illness. Studies have found that high-dose vitamin C reduces the need for opiate medications for pain control. It is useful for reducing nerve pain, neck pain, back pain, arthritis pain, and other muscle, joint, and bone pain. Vitamin C is often depleted during hospitalization, and can be severely depleted during some cancer treatments. High-dose vitamin treatment, including intravenous vitamin C, can help relieve treatment-related pain.
Vitamin C and the Heart Vitamin C reduces harmful inflammation and helps build collagen and connective tissues that keep organs and blood vessels working well. Numerous studies have found that low levels of the vitamin correlate with more heart disease and deaths. Most heart attacks are caused by plaque in arteries rupturing and blocking blood flow to the heart. Collagen is one of the building blocks of arteries and it needs to be stable to prevent plaque rupture. Sufficient vitamin C makes collagen more stable and reduces the risk of plaque rupture. Research at Oregon State University found that people with metabolic syndrome, which increases risks for heart disease and diabetes, need more vitamin C. Metabolic syndrome means having at least three of these conditions: abdominal obesity, high blood pressure, high blood sugar, low levels of “good” HDL cholesterol, and high levels of triglycerides. “People with metabolic syndrome can eat the same amount of vitamin C as people without metabolic syndrome but they have lower plasma concentrations of vitamin C,” said Maret Traber, PhD., a professor at Oregon State. It’s estimated that about 35 percent of American adults suffer from metabolic syndrome. 8
Vitamin C Doses Vitamin C, Mood, and Mental Function Measurements of vitamin C in cerebrospinal fluid show that the vitamin is much more concentrated in the brain and nervous system than in the blood, and it influences mental function. Evidence from more than 50 studies shows that higher levels of vitamin C correlate with better memory, concentration, attention, and overall mental function. This holds true in healthy people, those suffering from minor cognitive impairment, and those with Alzheimer’s disease or other types of dementia. Other studies have found that low levels of vitamin C are also related to depression.
Vitamin C Enhances Healing and Reduces Pain The need for vitamin C increases after injury or surgery, and during illness. Studies show that vitamin C has improved healing from fractures, joint replacement surgery, anterior cruciate ligament (ACL) reconstruction, and tendon injuries. Vitamin C enhances formation of collagen and has been found to speed up healing of bones, ligaments, and tendons. It also reduces oxidative stress generated
The Recommended Dietary Allowances (RDAs) of vitamin C to prevent deficiency are 90 mg daily for men, 75 mg for women, 85 mg during pregnancy, and 120 mg when breastfeeding. However, scientists at the National Institutes of Health recommended decades ago that the RDA be increased to 200 mg daily. Studies of vitamin C to enhance healing from injuries and surgeries found that at least 500 mg daily was beneficial. Specific dosages have not been established for different health conditions, but much higher doses are often used as treatments by health practitioners.
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4/15/21 5:25 11:25 AM 6/24/21 AM
by Jenny Rough
5 herbal tonics to rejuvenate your health
Address imbalances in your body with these quick and easy healing waters made with dried herbs. the sun for an hour. You can grow tulsi in a pot at home or look for its sister plant, Thai basil, in Asian markets.
Jeera Water Why? Besides aiding digestion, cumin flushes toxins from the body. How? Dry roast 12 teaspoons of whole cumin seeds in a heated pot until their color darkens slightly (about 10 seconds). Add 1 quart of water and bring to a boil; boil 3 minutes. Strain and serve warm or at room temperature.
make it! HOLY BASIL ELIXIR
ood medicine can be as simple as steeping dried herbs and spices with water to make “healing waters” that address the body’s imbalances. “When you take herbs with water, you strengthen your whole system,” says Z Light Miller, an Ayurvedic practitioner in Sarasota, Fla., who has used healing waters for 30 years. “Their potency goes directly into the body—it’s like taking liquid medicine.” You can drink these herbal infusions just as you would regular water—carry a bottle with you and sip all day.
Cinnamon Water Why? Cinnamon helps reduce cholesterol and stabilize blood-sugar levels. How? Crunch a whole cinnamon stick with a rolling pin. Add the broken chips to 1 quart of water and simmer for 10 minutes. Strain and serve warm or at room temperature.
Dried Ginger Water Why? Food for relief from nausea, dried ginger will pierce through the heavy sensation you may get after eating a cheesy dinner or too much ice cream. How? Grind 1 teaspoon of dried ginger and heat it to a boil in 2 quarts of water. Boil for 3 minutes. Strain and serve warm or at room temperature.
Prana Water Why? Tulsi is considered a spiritual herb in India, used to balance the body’s whole system. It’s especially good for the lungs. How? Drop a sprig of tulsi (holy basil) in a glass of room-temperature water and place in 10
In addition to herbal waters, try adding herbs and spices to your smoothies. This simple and delicious blend of holy basil and apples is the perfect antidote to stress. We used fresh holy basil leaves, but you can also use holy basil capsules—just break open one or two capsules and add the powder. If you like your smoothies cold and slushy, add ½ cup of ice. Recipe by Daniella Chace ½ cup unfiltered organic apple juice ¼ frozen banana ¼ cup fresh holy basil leaves 1 Tbs. chia seeds 1. Combine all ingredients in a high-power blender or food processor, and blend until smooth. Drink immediately. PER SERVING: 139 cal; 2g pro; 3g fat (<1g sat fat); 26g carb; 0mg chol; 5g sod; 5g fiber; 18g sugars sat fat); 26g carb; 0mg chol; 5g sod; 5g fiber; 18g sugars
6/24/21 5:36 AM
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6/24/21 4/22/21 5:36 11:09AM AM
breaking the mold If you or someone you care for is baffled by mysterious fatigue, brain fog, sinus problems, or other inexplicable symptoms, mold could be the underlying cause.
bout 25 percent of us are genetically sensitive to mold and can develop debilitating symptoms from exposure. And such sensitivity may not be obvious because others exposed to the same environment have no reaction. If other causes have been ruled out, however, mold toxicity could well be the culprit, says Drew Sinatra, ND, a naturopathic doctor in Northern California who helps a lot of patients get relief. Visible water damage or mold is another clue. “A lot of it has to do with the timeline,” says Sinatra; “Let’s say someone’s health is good, then they move into a new place and one to three months later, they’re not feeling right; their brain isn’t working;
they’re tired; their joints are achy; their balance is off.” All in all, he says, “It’s kind of a weird symptom picture.” The same could happen with a workplace. Some people get a headache or feel unwell during the week, but feel fine when they’re off work for a few days.
Why Mold Harms Molds are a natural part of our environment, and not all of them are harmful. However, the types of molds that grow in moist areas of buildings produce a variety of powerful mycotoxins, and these can trigger many different symptoms in sensitive people, from
respiratory irritation and illnesses to persistent fatigue, aches, and pains. “Mycotoxins cause oxidative damage,” says Sinatra. They can harm brain tissue, cellular membranes, and mitochondria, the energy-generating components of all cells. One of Sinatra’s patients had menopausal symptoms but experienced no relief from bioidentical hormones that are proven to be effective. Once mold was identified as a problem and removed from her apartment, she did a detox program to heal the damage from mycotoxins, and then the hormone treatment worked as expected.
Is Mold Making You Sick? About half of American homes, 85 percent of commercial buildings, and 30 percent of schools have water damage that promotes mold growth. A report by the National Research Council estimated that eliminating mold from office buildings alone could prevent between 6 and 8 million respiratory infections per year and between 1 and 4 million episodes of asthma and allergies. Symptoms of mold toxicity may include:
* A feeling of being “off ” mentally
* A general feeling of unwellness
* Chronic fatigue * Cough * Recurring sinusitis or bronchitis
problems such as brain fog
* * * *
Headaches Nausea Aches and pains Anxiety or depression
* * * *
Dizziness Balance problems Difficulty breathing New or recurring asthma or allergies
* Irritated eyes or
6/24/21 5:36 AM
By Vera Tweed
did you know ... Sweating improves your body’s elimination of toxins. Any type of sauna, one to four times per week, is helpful, as is any type of exercise that produces sweat, as long as you’re up to it. When purposely sweating, it’s important to take a trace mineral supplement because minerals are excreted in sweat.
How to Get Relief from Mold Toxicity Studies show that when someone is only briefly exposed to mold, mild symptoms occasionally disappear when the mold is removed. However, health issues often persist and become chronic, even when the mold is no longer in the environment. Removing the mold is always the first essential step. Afterwards, specific supplements can help the body to remove the toxins and heal the internal damage. These are Sinatra’s top choices: BINDERS: Activated charcoal, alone or in a formula with zeolite (a natural mineral compound) and clay, mops up and binds with mycotoxins in the small intestine and enhances their elimination. Otherwise, the toxins can be recirculated and continue to cause health problems. This, says Sinatra, is the mainstay treatment for mold toxicity. Take 1 serving of an activated charcoal supplement or formula, once or twice per day. Start with one daily dose and if you tolerate it well, increase to two. Mycotoxins can make some people extra sensitive to supplements, so be aware of your own reaction and reduce the dose if needed. GLUTATHIONE: This is the body’s master antioxidant, but it gets depleted by mycotoxins. Getting additional glutathione from supplements helps to protect and heal your liver, other organs, and the energy-producing mitochondria in cells. Choose a supplement of liposomal glutathione—a form that is well absorbed—and take 100–500 mg daily.
Start with the lowest dose, as taking too much can produce discomfort by eliminating toxins too quickly. TRACE MINERALS: Natural binders may bind with some minerals in the body in addition to toxins, and increase their elimination. To prevent any shortfall, take trace minerals, found in many supplements. Take 1 serving daily of a trace mineral formula. CoQ10: The nutrient is a key fuel for mitochondria. Because mycotoxins damage mitochondria—one reason why energy levels drop—Sinatra recommends taking CoQ10. Try 100 mg daily of any form of CoQ10. ANTIFUNGALS: Herbs such as oregano oil fight fungus and are an additional aid. They are especially helpful if mold toxicity has depleted the immune system
and candida, another mold illness, has also developed. In severe cases, a prescription for antifungal medication may be needed. Take 50 mg of oregano oil, once or twice per day.
What to Expect When mold-related symptoms develop, mycotoxins have been causing harm for a while. Once the mold has been removed, damaged cells need to heal, and supplements should produce some noticeable improvement in about a month. Complete healing can take several months or more. “A lot of people with mycotoxic illness are very sensitive to supplements,” says Sinatra, and may need to start with very small doses and work with a health professional. Most medical doctors are not aware of mold toxicity but you can find a naturopathic physician through the Institute for Natural Medicine at naturemed.org.
Finding and Eliminating Mold Your home or workplace likely has mold if it’s had water damage or if you notice any of the following:
* * * *
A musty smell or other mysterious odors A leaky pipe, now or in the past Discoloration in a ceiling or wall A leaky roof, now or in the past
Where Mold Hides Mold can be hidden in walls where pipes have leaked, in ductwork, in roofing materials, on the back of dry wall, paneling, or ceiling tiles, or under wallpaper, carpets, or padding. Mold can be cleaned off some hard surfaces, but not porous ones, such as paper, wood, upholstery, dry wall, or carpeting. These must be removed and replaced. Contractors who specialize in mold remediation can safely remove and replace moldy building materials.
Home Testing for Mold ERMI, the acronym for Environmental Relative Moldiness Index, is a test developed by the Environmental Protection Agency to assess mold contamination and indoor air quality by analyzing dust samples. The ERMI test detects mold DNA and is considered the most reliable method. ERMI tests are available at envirobiomics.com. Cost is $240 for a Swiffer Kit. Some companies market mold tests for much lower prices, but these are not ERMI tests and may miss hidden mold contamination. For more information, visit survivingmold.com.
The Healthy Edge
6/24/21 5:36 AM
By Emily Kane, ND, LAc
bone up on bone health
Reduce your odds of developing osteoporosis, brittle bones, and fractures with these natural recommendations.
What’s the deal with people getting shorter as they age? Is that inevitable? Is it a good idea to load up on calcium and other bone supplements?
We do tend to shrink a bit with age—mostly due to gravity. If our bone density is compromised, gravity’s pull is even more effective in compressing and even crushing bone structures. What we’re mostly talking about is the lumbar vertebrae and the long leg bones that connect to the hip sockets. Sitting is pretty wretched for the lower back, and tends to reverse that natural lumbar curve. If you sit a lot, use an ergodynamic chair (built-in lumbar support) or a lumbar pillow. When you sit and type, your feet should be flat on the floor and your thighs and lower arms should be parallel to the ground. A small seat is better than a wide seat to prevent slumping. How you sit impacts back pain and the likeliness of losing bone in the large vertebrae that support the weight of the upper body. The other large bones that can lose density are the femurs (thigh bones). The best way to maintain their integrity is to walk and hike regularly. Take the stairs whenever possible. Park a little further from your office and build in a walk twice a day during the week. Hike longer with more ups and downs during the weekend.
The Importance of Exercise Weight-bearing exercise is crucial for maintaining bone integrity because bones 14
are like batteries. Minerals constantly flow on and off the bone, which keeps them lively. You don’t want minerals just sticking to the bone, which is how bisphosphonate drugs “work.” A living bone with good flexibility and integrity is much less likely to break. But when you take these drugs (such as Fosamax), they prevent the flow of minerals off and on the bone. They cause accretion of minerals, mostly calcium, and actually disrupt the integrity of the bone material. On the other hand, when you walk or hike, the pressure on your long bones creates a very slight bend to the bone, which enhances the battery effect. Positively charged minerals (such as calcium, potassium, and magnesium) gather on the concave side of the curve, while negatively charged minerals (such as chloride and iodide) gather on the convex side, causing a charge to run through the bone and stimulate the formation of new bone. The best exercises for slowing or avoiding bone loss (osteopenia) and “holes” in the bone (osteoporosis) are brisk walking, climbing stairs, dancing, hiking, jogging, jumping rope, step aerobics, and tennis or other racquet sports. Just do it! It’s fun!
Building Strong Bones In general, your bone is built during your teen years, so that’s the best time to take extra minerals to help build the best base of bone density possible. Unfortunately, too many teens wreck their bones by drinking soda pop—the acidic phosphoric acid (major component of pop’s fizz) causes alkalinizing minerals (the cations; calcium, magnesium, and phosphorus) to be drawn into the intestines. Nothing in your guts moves into the blood until the pH is rendered slightly
alkaline. The pH of blood is 7.35–7.45 and outside that narrow range you’re dead. So, drinking pop draws down bone integrity at any age, but it’s especially hideous during the teen years when bone building is at a premium. I think taking a good bone complex multimineral during the teen years is a good idea, especially if your teen isn’t athletic. Dark leafy greens are an excellent way to get dietary servings of all the important minerals. Calcium alone is a bad idea, because it can actually make your bones more brittle without complementary minerals. Vitamin D3 is also crucial for healthy bones. These days, basically all of us deficient in Vitamin D3 because we spend most of our time indoors. Most people need 4,000–5,000 IUs daily of the cholecalciferol D3 form to maintain optimal serum levels of 60–80 ng/mL. The lower limit of acceptable is 32 ng/mL based on a small study of elderly ladies who became much more likely to break their hips when falling if levels went below 32. The optimal range is 60–80, and up to 120 is fine. Do not take the drug form ergocalciferol which is D2. D2 needs to convert to D3 in the body to be active. Women should also consider taking a bone building supplement during the 3–5 years after menopause. Estrogen is a major bone building hormone, and when estrogen levels drop off (after cessation of menstruation), bone loss is increasingly likely. You can offset this loss by taking a good multimineral and by committing to regular doses of weight-bearing exercise. Build some traction into your weight bearing if possible.
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Back-to-School Basics for Keeping Kids Healthy BY SALLY KARLOVITZ, CN
IT’S BACK TO SCHOOL TIME, which means it’s time to bolster your kids’ immune defenses! After all, if they get sick, odds are you will too, which may lead to lost work time and higher health care costs. Start by looking at your children’s diet. Make sure they have healthy breakfast and lunch options every day. Yogurt and granola, plain instant oatmeal with nuts and seeds, or a protein shake with fruit are all good options for breakfast. Sandwiches on whole grain bread, hummus and veggies, and fruit and cheese kabobs are great options for lunch. For after school, keep the pantry stocked with healthy snacks, and guard against intake of sugar from sweets, soda, and juices. Excess sugar can weaken the immune system, making a child more susceptible to infection and illness. To protect and enhance the immune system, add nutrients that support the body’s natural defense systems. Taking extra vitamin C as an immune-supportive substance is beneficial. If your child is frequently sick or if you want to give your child additional protection during cold and flu season, use natural immune-support herbs such as elderberry and Echinacea. Probiotics taken every day are another good way to maintain immune health. Finally, ensure your kids are getting enough rest at night. Healthy sleep is critical for children and teens. Make sure your kids are getting adequate rest to recuperate each day. Turn off all devices at least one hour before bed to help ease them into nighttime rest. Keep your kids healthy this year with some basic good food choices and nutritional supplements that give your child the best chance to experience great health now and throughout the entire school year.
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Essential Omega-3s BY MARY ANN O’DELL, MS, RDN
WHILE FAT IN THE DIET WAS once maligned and feared, research has shown that the right fats are very beneficial for our health. Omega-3 fatty acids are essential fatty acids (EFAs), meaning the body requires them but does not make them, so you have to get them in your diet. Omega-3 EPA, DHA, and DPA are found in fatty fish, such as salmon, sardines, anchovies, and tuna. Omega-3 fatty acids can also be gained from flax, chia, and hemp seeds. These essential fatty acids are the building blocks of fats that play a variety of important roles in the body, including providing a source of energy, insulating your body against heat loss, promoting brain health, and building all cell membranes. Here are some of the more common uses for EFAs.
HEART HELP Omega-3 fatty acids play several roles in reducing risk factors for heart disease. They may help to dilate blood vessels, reduce blood clotting, raise beneficial HDL cholesterol levels, and lower triglyceride levels. And as seen next, they can help reduce inflammation, another risk factor in heart disease.
INFLAMMATION CONTROL Omega-3s are commonly used for their potential antiinflammatory benefits. Omega-3 fatty acids play a role in reducing the production of pro-inflammatory molecules, including cytokines. Omega-3 fatty acids are also commonly used to reduce inflammation and pain associated with exercise, arthritis, and other types of pain. Studies have suggested that there is a connection between high omega-3 intake and reduced inflammation.
VISION SUPPORT Research has found that omega-3 fatty acids play important roles in eye health. Omega-3 enhances the oil film produced by the glands at the edge of eyelid. This can have an impact on dry eye conditions and may help reduce the need for artificial tears. It is well known that DHA is a major component of the retina of the eye. Sufficient omega-3 has been linked to a reduced risk for agerelated macular degeneration, a condition that causes eye damage and even blindness.
MIND & MOOD MANAGEMENT Omega-3 deficiency has been linked to behavior problems in children, and omega-3s also have a role in preventing cognitive decline in aging adults. A research review concluded that omega-3 supplementation might have a positive effect on cognitive function, and could be used as a preventive or therapeutic tool for cognitive decline in aged or elder adults. In addition to cognitive function, EFAs have an impact on mood health, with studies suggesting that supplementation with EPA may ease symptoms of depression. And the compounds gained from hemp seeds, including EFAs and phytocannabinoids, can have a positive effect on mental health.
Aqua Biome Fish Oil Maximum Strength Advanced Omega blend for a healthy microbiome.* Supports heart, brain, immunity, skin, and joints.* Blend of EPA, DHA, & DPA omega-3 fatty acids.
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PACK UP THE FUN WITH
KIDS’ LUNCHES Liven up your midday meal with these delicious, healthy, and kid-friendly recipes. BY KIMBERLY LORD STEWART
t’s not always easy to come up with creative lunch ideas for kids. Too often, we fall back on the time-honored PB&J or mystery-meat nuggets. So if you’re looking to spice up your children’s noontime nosh, check out this selection of good—and good-for-you— recipes. Once they have a bite of these unique and tasty dishes, your kids will thank you!
Photoraphy: Pornchai Mittongtare | Styling: Robin Turk | Food Stylist: Claire Stancer
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Apple, Oat, and Yellow Squash Pancakes
Makes 24 pancakes
For kids who like to eat breakfast all day, look no further than these gluten-free silver dollar-sized morsels. Serve these high-fiber pancakes with a tub of applesauce or a bit of maple syrup for dipping.
Macaroni Pizza Makes 16 mini pizzas
1½ cups gluten-free oat flour 1 cup rolled gluten-free oats 2 tsp. baking powder ½ tsp. cinnamon 1 tsp. vanilla 4 eggs, whisked 1 cup milk of your choice 1 large apple, grated (don’t peel) 1 small yellow summer squash, grated Cooking oil for the pan
1. Preheat non-stick skillet or griddle to mediumhigh heat. Mix dry ingredients in bowl. Add vanilla, eggs, and milk. Stir well. 2. Add apple and squash, and stir into batter and until well combined. 3. Oil pan, and drop 2 Tbs. of batter on the hot skillet for each pancake. When edges are cooked and the center bubbles, flip pancake, and cook until done. Repeat with remaining batter. Pancake may be stored in refrigerator up to 5 days. Per serving: 70 cal; 3g prot; 2g total fat (0.5 sat fat); 10g carb; 30mg chol; 55mg sod; 1g fiber; 2g sugar
Muffin tins make the ideal container for a pizza-flavored mac and cheese. Pasta is packed with protein already, but when you add in cottage cheese, mozzarella, and eggs, you’ve got a protein-rich lunch that will get your kids through the afternoon. 1½ cups small macaroni (any kind will do, wheat, lentil, rice, or bean) 1 cup marinara sauce 2 cups grated mozzarella, divided 1½ cups cottage cheese 4 eggs 4 Tbs. grated Parmesan cheese Hefty pinch of salt and pepper 16 pepperoni or salami rounds 1. Preheat oven to 350°F. Cook pasta according to package directions until al dente. Drain, place in a bowl, and stir in marinara sauce. Let cool 10 minutes. 2. Stir in 1½ cup grated mozzarella. Blend cottage cheese, eggs, Parmesan, salt, and pepper in blender or food processor until smooth 3. Line cups of two 8-cup muffin pans with two paper liners each. Place pepperoni or salami in the bottom of each liner. Fill cups half full of macaroni mixture. Carefully pour cottage cheese and eggs over macaroni to fill in gaps. Top with the remaining mozzarella cheese. 4. Bake 20 minutes, until egg is set and tops are puffed and golden brown. Mini pizzas will keep in refrigerator up to 5 days. PER SERVING: 140 cal; 8g prot; 5g total fat (2 sat fat); 14g carb; 50mg chol; 320mg sod; 0g fiber; 5g sugar
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Chicken and Edamame Onigiri Makes 12 These Japanese rice snacks are perfect for the adventurous eater in your home. Traditional recipes call for rolling the balls or forming a flat cake in a triangle shape, then adding a filling to the center of the rice cake. This recipe simplifies the process by mixing up the filling with the rice. 1 cup short grain rice 1 cup cooked chicken 1 cup shelled frozen edamame 4 green onions, trimmed of upper green stalks 2 Tbs. cooking oil Japanese rice seasoning (sesame, salt and seaweed blend) Soy sauce for serving
1. Cook rice according to package directions. Transfer to bowl. Place chicken, edamame, and onions in food processor, and pulse until finely minced. 2. Heat skillet to medium high, add oil. Sauté chicken-edamame mixture 5–8 minutes, until onions are soft. Stir chicken mixture into rice. 3. Wet your hands with water, and form mixture into 12 tightly packed triangle-shaped rice cakes. Roll half in rice seasoning, and place in a flat container. (Alternately, pack rice with a small round ice cream scoop, place in flat container, and sprinkle tops with the rice seasoning.) Refrigerate until ready to eat or pack. Serve with soy sauce for dipping. PER SERVING: 110 cal; 6g prot; 3.5g total fat (0 sat fat); 14g carb; 10mg chol; 30mg sod; 1g fiber; 1g sugar
Cheesy Broccoli Bites Makes 16 bites 2 2 ½ ½ 2
cups broccoli florets free-range eggs cup whole-wheat breadcrumbs cup grated Parmesan Tbs. coconut oil
1. Steam broccoli on stovetop or in microwave 3 minutes, until bright green. Allow to cool slightly. 2. In food processor, process steamed broccoli into fine crumbs. Tip broccoli crumbs into medium bowl with eggs, breadcrumbs, and Parmesan, and stir well. 3. Using spoon, form mixture into 16 balls. Heat half of oil in frying pan over medium heat. Add half of bites to pan, and press tops gently to flatten slightly. Cook 2–3 minutes per side until golden. Move to paper towel and repeat with remaining oil and bites. Store leftovers in airtight container in fridge for up to 3 days. PER SERVING: 45 cal; 2g prot; 3g total fat (2 sat fat); 3g carb; 25mg chol; 60mg sod; 0g fiber; 0g sugar
Tutti-Frutti Veggie Dippy
Kids love anything that is good for dipping. This whipped-cream cheese blend of strawberries, pineapple, cucumber, and spinach is perfect for loading up sugar snap peas, celery, grapes, carrots, and crackers. 8 oz. whipped cream cheese 2 Tbs. pineapple juice, reserved from the canned pineapple ½ cup each finely diced strawberries, cucumber, canned pineapple ½ cup minced baby spinach 1. Gently fold all ingredients into cream cheese. Spoon into serving container and serve with vegetables, fruit, and crackers. Or use it as a sandwich filling (see sidebar) PER SERVING: 120 cal; 2g prot; 10g total fat (6 sat fat); 6g carb; 30mg chol; 90mg sod; 0g fiber; 4g sugar
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Try these four strategies to feel calmer, more centered, and better able to handle modern pressures and challenges.
Secrets of Becoming StressHardy MELISSA DIANE SMITH
ore so than any other year in recent history, 2020 brought unprecedented changes to our lives: A worldwide pandemic, which led to social distancing, anxiety, and stay-athome orders, also caused an economic shutdown, job layoffs, financial difficulties, and uncertainty about the future. While most of that crisis is now behind us, many people are still having difficulty readjusting to "normal." In late April of last year, during the height of the coronavirus-related economic crisis, roughly 70 percent of us experienced moderate-tosevere mental distress—triple the rate seen in 2018. And the effects of that distress don't always just disappear. During these changeable times, it’s more important than ever to learn the secrets of how to make ourselves more resilient to the extra stress we face. The following strategies can help you feel stronger, more focused, and better fortified to cope with life's unexpected changes and pressures.
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Avoid Drugs, Alcohol, Cigarettes and Chemicals
The first step in developing stress-hardiness is to avoid unnecessary substances that increase the body's stress load. This includes drugs, alcohol, cigarettes, and even chemical additives in processed foods. More than half a century ago, the father of modern stress research, Hans Selye, MD, discovered that exposure to toxic chemicals elicited the body's stress response and caused enlarged, overworked adrenal glands and suppression of the immune system.
Eat A Nutritious, Blood Sugar-Balancing Diet
You may be tempted to reach for sugar when you’re anxious—sugar actually does reduce psychological stress in the short term, but it causes long-term physical stress to your brain and body. Refined carbohydrates, such as sugar, sugar-sweetened beverages, and white-flour products, rob the body of its nutrient reserves and weaken the adrenal glands, which produce our body’s main stress response hormones.
This makes people feel more tired and less able to cope in the long run. High sugar intake also is linked to depression, which lowers our ability to cope with stress. A key to promoting stress-hardiness is to eat foods that are rich in nutrients and that stabilize blood-sugar levels, including adequate amounts of unprocessed protein and fat and low-starch vegetables such as broccoli, greens, asparagus, and mushrooms. A nutritious blood-sugar-balancing diet helps adrenal glands function at their best and promotes increased mental focus, better moods, and more longterm energy. Eating a diet that is rich in fresh fruits and vegetables is particularly important. Research has established that people who eat more fruits and vegetables have a reduced incidence of mental disorders, including lower rates of perceived stress, negative mood, and depression. People who eat more fruits and vegetables also have a higher likelihood of optimal mental states. Green leafy vegetables, such as
broccoli, spinach, and kale, are particularly rich in nutrients that are good for stress management, such as magnesium and B vitamins, including folate.
Use Nutrient Supplements and Other Natural Remedies
For extra support, it’s a good idea to regularly use supplements and have other stress-relieving natural remedies on hand when you need them. While it’s not a definitive list, key stress-busting supplements, include: Daily Multiple Studies have linked stress with deficiencies in micronutrients, so a daily broad-spectrum multi with a wide range of nutrients is a great place to start boosting your mood and your body’s ability to handle stress. One study found that men who took a daily multi containing vitamins, minerals, and antioxidants showed a significant reduction in anxiety and stress, along with an improvement in alertness and general daily functioning, when compared to men taking a placebo.
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Are EMFs Causing Your Body More Stress? In our day-to-day lives, our bodies are challenged by many environmental stressors, including increasing levels of electromagnetic fields (EMFs)—some of which are unavoidable. Natural EMF sources include the Earth’s magnetic field and sunlight. But in recent decades, we have been exposed to an astounding amount of synthetic EMFs from man-made sources, such as mobile phones, WiFi and Bluetooth technologies, cell phone towers, and, increasingly, the controversial 5G network of communication bandwidths. Other EMF sources include computer screens, microwave ovens, and other technological devices that we use. Exposure to EMFs results in oxidative stress—formation of free radicals—in many tissues of the body and may also cause significant changes in blood antioxidant markers. Research also suggests that EMFs affect the nervous system. The most commonly reported symptoms related to EMF exposure include headache, fatigue, sleep disturbance, insomnia, depression, attention dysfunction, irritability, anxiety, and memory changes. Information medicine—a relatively new branch of Western medicine that describes bodily functions in terms of frequencies and oscillations—aims to restore dysfunctional cell imbalances often caused by EMF exposure in a number of ways. One is by applying biologically healthy frequencies. In this method, a cutting-edge device, often in a chip form that attaches to your cell phone, contains an encapsulated blend of minerals programmed with state-of-the-art biofeedback devices. “Just like a hard drive, this device stores thousands of beneficial frequencies that go into resonance with the electromagnetic field of the body and inform the body to make changes to counteract the synthetic electromagnetic fields we have introduced into our environment,” says David Andres, the Chief Executive Officer for Vita-chip in the United States. “When these harmful electromagnetic fields are counteracted by using the chip, your body can reduce the stress it’s been experiencing from EMFs by lowering levels of cortisol, the stress hormone, as well as balancing levels of serotonin, the mood hormone, and regulating melatonin, the sleep hormone,” says Andres. The body can then reactivate its natural healing capabilities, and people end up experiencing less stress, reduced pain, more energy, and improved sleep, according to Andres. To learn more about the Swiss-made informational bio-resonance chip, known as Vita-chip (now available in the U.S.), visit vitachipus.com. 24
Magnesium Most holistic practitioners consider this mineral the top supplement for relieving stress. In fact, it’s so good at managing anxiety and stress that it’s sometimes called a natural “chill pill.” Magnesium seems to act on many levels to improve the body’s response to stress and help reduce or eliminate its adverse effects. Yet research has shown that Americans consistently struggle to get the recommended amounts of 310–420 mg per day. Nearly half of all Americans—and by some estimates up to 80 percent—don’t get enough from their diets. Most multivitamins contain less than 100 mg of magnesium, so most people can benefit from taking a separate magnesium supplement. Start slowly, with 150–300 mg per day. But if you exercise heavily, are under a lot of stress, or have health conditions associated with magnesium deficiency (ranging from high blood pressure to metabolic syndrome to depression), you may need considerably more. Magnesium citrate is the most commonly used form in supplements. You can take capsules, tablets, or powders (that you can mix into beverages). If you end up taking too much, the main side effect is loose stools. You can usually solve that problem by taking less of the supplement or by switching to a different form of magnesium. Bach Flower Rescue Remedy Rescue Remedy, which contains five Bach flower essences, provides convenient, gentle, non-habit-forming relief of occasional stress: It is the most widely distributed natural stress and sleep brand worldwide. Developed over 80 years ago and trusted today by millions, Rescue Remedy is a great resource to keep in your purse or briefcase—or as part of your first aid kit—for support during unexpected or upsetting events. To help relieve feelings of stress, put 4 drops into your drink of choice or directly on your tongue. The remedy is also available as a spray and as pastilles (sugar-free lozenges).
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Hemp Extract Hemp extract contains cannabidiol, a naturally occurring compound in cannabis plants that is an anxiety-buster (but it doesn’t get you high). Recent studies show that cannabidiol elevates levels of serotonin—often called the “feel-good” hormone—and diminishes anxiety. In one study in Brazil, participants who took cannabidiol reported lower anxiety levels, and follow-up brain scans confirmed the participants’ testimonials. Another study in Brazil monitored people who suffered from Social Anxiety Disorder during a public speaking test. Researchers found that participants who consumed cannabidiol experienced “significantly reduced anxiety,” while the placebo group suffered from higher anxiety. More than half of the hemp-users surveyed in a Harris Poll—some 55 percent—said they use hemp extract to relax. The respondents said they consider it more of a wellness aid than a recreational drug. Approximately 10 percent of men responded that they use hemp extract on a regular basis compared to just 4 percent of women. Some hemp formulas are specifically designed for stress relief and include either essential oils or other herbs linked to stress reduction, such as chamomile, lavender, holy basil, and ashwagandha. A few examples: Hempfusion Stress Support and Nature’s Plus HempCeutix Complete.
Develop The 3 Cs of Psychological Hardiness
The topics covered so far—avoiding stressful substances, eating a bloodsugar-balancing diet, and using nutrient supplements and other natural remedies—are all ways to enhance the physical condition of the body. Total health depends on other factors that are mental, emotional, and spiritual in nature. Although stress from any source affects the body, it’s not enough to be physically strong. Research shows that to be truly resistant to stress, it’s also important to be psychologically hardy. We owe much of our understanding of psychological hardiness to psychologist
Nearly half of all Americans— and by some estimates up to 80 percent—don’t get enough stressbusting magnesium from their diets. Suzanne Kobasa, PhD, who developed the concept almost four decades ago. Although high stress was generally regarded as leading to a high risk of illness, Kobasa conducted numerous studies in the late 1970s and early 1980s that showed this wasn't always true. Some people did succumb to the negative effects of stress with a much higher incidence of illness, but others experienced equal amounts of stress and remained quite healthy. Kobasa found that those who avoided illness had a different way of looking at, and dealing with, stressful events than the subjects in her studies who became sick. She identified the following three characteristics—what she called the "three Cs" of psychological hardiness—that kept people well even when they were under great stress. They are: COMMITMENT—People with hardy personalities have a deep commitment to their work and personal relationships, which they say gives them "meaning, direction, and excitement." Such involvement supports them in solving their problems without letting stress disrupt their goals—and they have dedication to a task and the belief that is achievable. CONTROL—They feel they can control problems either through their actions or
Bach Rescue Remedy Pastilles
Charlotte’s Web Calm Hemp Extract Gummies
through their attitude toward those events. They recognize what is beyond their control and they don’t waste effort and angst trying to control those things. CHALLENGE—They see stress or change as an inevitable part of life and more of a challenge or opportunity for growth than a threat. They aren’t frightened of change, but are willing to work through difficult circumstances and even look forward to the chance to think creatively to solve problems. In study after study, Kobasa found that individuals who possessed the three personality characteristics of commitment, control, and challenge remained in good health even when exposed to high levels of stress. In one study that tracked the health of 259 executives over five years, Kobasa found that managers who possessed high levels of the "three Cs" had half the incidence illness of those who didn't. In the end, keep reminding yourself that stress hardiness isn’t the avoidance of stress. It’s a positive response to stressful situations and the ability to minimize their negative effects. Just as germs don't make us sick if we have strong immune systems, stress won’t make us ill if we learn the secrets of how to make ourselves stress-hardy.
Gaia Herbs Stress Response
Megafood Relax + Calm Magnesium Soft Chews
RidgeCrest Herbals Anxiety Free Stress Relief Complex
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Aloe Vera: Healing Wonder BY MARY ANN O’DELL, MS, RDN
IT’S BEEN CALLED the “healing wonder” because of its uses for so many problems, inside and outside the body. Ancient records show that the medicinal properties and healing benefits of the aloe vera plant have been known for over 5,000 years. Aloe vera was used by the Greek physician Dioscorides for treatment of everything from constipation to burns. It was used by Queen Cleopatra to preserve her skin against the harsh Egyptian sun. It has been used throughout history and is still used today, both topically and internally.
USES OF ALOE VERA: Skin Health Aloe vera gel is used topically to soothe sunburns or heal cuts and rashes. The gel is a natural moisturizer containing vitamin C, enzymes and amino acids. It penetrates and hydrates the skin, and can help relieve pain, acting as a mild anti-inflammatory agent. Digestive Health Aloe vera is naturally rich in enzymes, and it can help improve digestion. In addition, it can help provide relief from heartburn. Compounds present in aloe can help control acid release in the stomach. This action,combined with its known soothing and anti-inflammatory properties, makes aloe vera juice a great option to keep on hand to help combat gastric ulcers. Gut Health These same healing properties also make aloe vera useful as an internal remedy. Aloe vera juice is used internally to coat, soothe and heal the intestinal tract and to improve digestion. Because it has anti-inflammatory properties, it can help calm inflammation in the esophagus, stomach and gut. For this reason, some people who have irritable bowel syndrome have found relief using aloe vera juice internally. Both aloe vera juice and aloe vera gel can support gut regularity. Aloe vera gel acts as a mild laxative and is also healing to the lining of the intestinal tract. Nutritional Status One study also found that aloe vera taken internally enhanced the absorption of vitamins C and B12, increasing antioxidant 26
status in test subjects. Taking daily vitamin supplements with aloe juice instead of water can improve the bioavailability of nutrients. With its mild taste, aloe juice can be consumed by itself or mixed with other fruit juice. General dose: up to 8 ounces per day of juice. As is true with all supplements, if you are taking any medications, discuss the internal use of aloe vera juice or gel with your health care provider prior to use.
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HERE IS A REFRESHING MOCKTAIL made with fresh, wholesome ingredients, so you’re not only limiting the toxins you put in your body, but you’re also helping the body with its natural detoxification process! INGREDIENTS: 12 Mint Leaves 6 Blackberries, divided ½ Lime, Cut & Sectioned, divided 2 Tbs. Granulated Sugar* 4 Tbs. Whole Leaf Aloe Juice 1 Cup Ice Cubes ½ Cup Club Soda or Seltzer Water of Choice
DIRECTIONS: 1. Muddle 12 mint leaves, 4 blackberries, and 1 wedge of lime in the bottom of a sturdy glass. If you don’t have a muddler, you can use a hard object like a wooden spoon to release the juices, aromas, and oils of what you’re muddling. 2. Add granulated sugar and remaining lime to the glass. Mash it all up to mix the ingredients thoroughly. 3. Measure out 4 Tbs. (2 oz.) of the Whole Leaf Aloe Vera Juice. Add to mixture and stir gently to incorporate into the ingredients. For a stronger flavor, you can allow the mixture to sit for 15–30 minutes to infuse the flavor into the aloe vera juice. 4. The last step is to fill the glass with ice and top off with the club soda or seltzer water. Garnish with the leftover blackberries if desired, and enjoy! *You can use an alternative sweetener like stevia, monk fruit, agave syrup, or honey. The flavor profile will be changed slightly. Recipe courtesy lilyofthedesert.com
Aloe Vera Juice Whole-leaf filtered aloe vera juice. Provides all the nutritional and soothing benefits of aloe vera.* No preservatives added. Organically grown.
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By Sherrie Strausfogel
more than meets the eye Protect the skin around your eyes from blue light damage and signs of aging with nourishing natural eye creams.
he skin around your eyes is almost 10 times thinner than the rest of your face, so dermatologists recommend that you use eye cream as early as your 20s to prevent and protect your eyes from signs of aging such as crow’s feet and dark circles. Because this skin is so delicate, it is more likely to lose collagen that’s responsible for keeping it smooth, soft, and supple. And because your eyes are almost always moving— blinking, winking, and smiling—the sensitive skin around them is the first to form fine lines and wrinkles. Dark circles can show up especially after a night of little-to-no sleep or during a period of high stress. When you’ve got tired eyes, your blood vessels actually grow in size, making them appear more pronounced beneath your thin under-eye skin. Dark circles and hyperpigmentation are also tied to aging (your under-eye skin gets thinner as you age), poor circulation, genetics (dark circles are hereditary for some), and environmental factors, such as sun damage, that strip and dehydrate your skin. There’s another form of light damage: high-energy visible (HEV) light, also known as blue light, which harms the eye area’s delicate skin. Computer, smartphone, and TV screens emit blue light rays that cause free radical damage and accelerate the aging process. Blue light can penetrate farther into skin than the sun’s UVA light, causing deeper damage that eventually shows up as wrinkles, rough texture, and brown spots. The good news is that a broad-spectrum sunscreen with antioxidants can protect the eye-area skin against blue light’s oxidative damage, and there are plenty of brightening, tightening, dark-circle-diminishing, and line-filling eye creams that you can layer beneath your SPF. The most effective eye creams are packed with wrinkle-plumping hyaluronic acid, blood vessel-constricting caffeine, skin-smoothing ceramides, and vitamins C and A to help improve collagen production. Simply choose the eye cream formulated to address your biggest concern.
Look for These Ingredients The following eye cream ingredients tend to be among the most effective: ACID to * HYALURONIC plump and hydrate skin
and lessen wrinkles. CAFFEINE to counter puffiness * and under-eye circles by
constricting blood vessels.
* CERAMIDES to smooth skin. A and C to improve * VITAMINS collagen production. 28
Brighten up your eyes with Acure Brightening Eye Contour Gel. This lightweight gel provides seaweed extract and hibiscus extract for rejuvenating hydration. A 3-in-1 blast of argan extract, witch hazel, and aloe cool and soothe for a brighter, more hydrated outlook.
Tighten up puffy or sleepy-looking eyes with Reviva Labs Under Eye Dark Circle Serum. The unique blend of peptides, niacinamide, caffeine, and beneficial under-eye soothing ingredients helps to improve the overall appearance of your tired eye area. Daily use will encourage under-eye area detoxification while helping to keep your eyes looking bright and beautiful every day.
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6/24/21 5/10/215:49 2:55 AM PM
cooking with whole fish Up your grilling game this summer with this heart-healthy recipe.
Notes from the Clean Food Coach: Tips for choosing a good grilling fish:
* Choose a mild fish and make
sure it’s ultra-fresh. It should smell clean, not at all fishy, and the eyes should be clear, not heavily clouded over. Plan to buy it (or catch it) the same day you cook it.
* Ask if the fish seller has any
local catch in the back. Often these are the best fish, but they aren’t on display because people generally ask for the more expensive, imported choices.
* To support more even grilling,
choose a few smaller fish (2–2.5 pounds, at least 2 inches thick) rather than one large one.
* Unless you know how to do it
yourself, ask that your fish be gutted and scaled for you, with the head and tail left intact.
ears ago, when I was struggling to come up with my own set of ethics when it came to eating animals, I came across this passage: “If you’re used to preparing fi sh that’s already been filleted, I highly recommend grilling a whole fi sh at least once. It will give you an immediate sense of your food’s animal origins, and the flavors and eating experience are somehow elevated. I can’t explain it, but you’ll know what I mean when you try it.” That passage was wise and prophetic. It addressed the very nature of our relationship with the things that we eat. It suggested that by being more in touch with the source of our food, we could deepen our relationship with that food, enrich our experience of eating it, and perhaps even make more conscious choices about what exactly to include and exclude from our diets. It might not surprise you to learn that this passage was written by Chef Jeannette Bessinger. And what she says is true. The experience of grilling the whole fi sh does somehow enhance the experience. Just give it a try, and you’ll see.
You can use any uncooked fins, tails, heads, and/or bones (cooked or uncooked) or seafood shells to make fragrant fish broth for excellent fish soups and stews. The easiest method is to place everything in your slow cooker, generously cover with cold water, bring to a boil on the high setting, then reduce to low without opening the cover and cook 8 hours to overnight. Strain out all solid matter and refrigerate or freeze the broth for future use.
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6/24/21 5:42 AM
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
WHOLE GRILLED FISH Serves 6 You can use almost any fish you like, but red snapper works particularly well. See “Notes from the Clean-Food Coach” for more about how to choose and use your fish. 3
2-lb. whole fish, at least 2 inches thick in the middle, gutted and scaled Heat-stable vegetable oil, neutral flavor 3 tsp. sea salt 1½ tsp. cracked black pepper 6 cloves garlic or small shallots, smashed 1½ small lemons, cut into 9 wedges Soaked toothpicks or small grill skewers Chopped fresh herbs and additional lemon wedges, optional for garnish 1. Scrub grill grate clean to help prevent sticking, and preheat grill to medium high. If fish still has fins, remove with a sharp knife and set aside to make fish broth, or discard.
Given how confusing and contradictory health advice from the “experts” often is, it’s refreshing to find a principle upon which absolutely everyone agrees: Eat fish! Fish is a high-protein, low-calorie food that provides a whole range of health benefits, from the heart to the brain. Fish high in omega-3s and low in contaminants include wild salmon from Alaska (fresh, frozen, and canned), Atlantic mackerel and herring, sardines, sablefish, anchovies, and farmed oysters.
2. Make a series of 3–4 diagonal slits across fleshy part of each side of fish between tail and head. Cuts should be deep (to the bone) to aid in more even cooking. 3. Lightly oil entire fish, including inside the cuts and in the belly cavity. Coat each fish with 1 teaspoon salt and ½ teaspoon pepper (or to taste), concentrating on cuts and cavities. Insert 2 garlic cloves or shallots deep into the belly cavities of each fish. 4. Squeeze lemon wedges into belly cavities, and line them up along the opening, skin sides out, about 3 per fish, to plug the cavity opening. Use soaked barbecue skewers or toothpicks to “pin” opening flaps together to keep pungents and lemon securely inside. 5. Reduce grill temp to medium, and oil grate. Generously recoat fish with oil and place on grill, belly side toward you, leaving enough room behind it to roll over. Cover grill, and cook, undisturbed, about 10 minutes (if fish is 2 inches thick in the middle). 6. Gently roll fish backward with spatula to flip, close grill, and cook 10 minutes more, until flesh flakes easily. 7. Use spatula to carefully work fish skin away from grill, and lift whole fish onto plate. Garnish with fresh herbs, if using, and generous lemon wedges to squeeze over all just before serving. Be mindful of small bones when enjoying. PER SERVING: 510 cal; 94g prot; 11g total fat (2g sat fat); 3g carb; 170mg chol; 1450mg sod; 1g fiber; 1g sugar
White-fleshed fish, on the other hand, is loaded with vitamins and minerals while being incredibly low in calories, but it rarely contains a significant amount of omega 3s. Almost all fish, however—with the possible exception of some farmed salmon—are naturally low in pro-inflammatory omega6s, and that’s a very good thing. The American Heart Association recommends that we eat at least two fish meals a week. This recommendation is also included in the USDA’s dietary guidelines. The nutrients found in seafood help reduce risk of death by heart attack and prevent a host of
chronic health problems and terminal illnesses. Seafood cuts the risk for heart disease, cancer, Alzheimer’s, stroke, diabetes, and inflammatory diseases such as rheumatoid arthritis, all of which has been documented in dozens of published studies. Understand that when I’m waxing on and on about the virtues of fish, I’m not talking about “mystery fish nuggets deep fried in recycled vegetable oil” or some similar Frankenfood from the local fast-food emporium. I’m talking the real deal. Research shows that more nutrients are retained in fish that is baked or broiled, rather than processed and/or fried. (But you knew that, didn’t you?) And to protect against viral and germ contamination, handle uncooked seafood with care, as you would any meat or poultry.
The Healthy Edge
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6/24/21 5:42 AM
cool off with collagen Beat the summer heat and support joint health with this collagen-infused frozen treat. Roasted Banana & Cinnamon Coconut Ice Cream 3
large ripe bananas, peeled and sliced 1 Tbs. coconut oil, melted 2 tsp. ground cinnamon 3 Tbs. pure maple syrup ¼ tsp. fine sea salt 1 13.5-oz. can full-fat coconut milk 1 tsp. pure vanilla 4 tsp. collagen powder, unflavored ¼ tsp. lemon extract 1. Preheat oven to 400°F. Grease 9-inch pie plate. In bowl, toss together bananas, coconut oil, cinnamon, maple syrup, and salt. Pour into pie plate, and roast, stirring twice, 13–15 minutes, or until bananas are bubbling and tender. 2. Transfer banana mixture to blender. Add coconut milk. vanilla, and collagen. Blend until smooth. Pour into bowl and refrigerate at least 4 hours, or overnight. 3. Pour banana mixture into ice cream maker, stir in lemon extract, and churn according to manufacturer’s instructions. Serve immediately, or transfer to container, cover, and freeze until ready to serve.
Photo: Pornchai Mittongtare
PER SERVING: 360 cal; 3g prot; 24g total fat (21g sat fat); 37g carb; 0mg chol; 160mg sod; 3g fiber; 22g sugar
6/24/21 5:50 AM
North American Herb & Spice
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6/24/21 5:35 AM
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace *These statements havepersons not been evaluated by the Food & Drugself Administration. These areyou. not intended diagnose, treat, cure, or prevent any disease. This information is presented as medical advice. Because and circumstances can vary, treatment may not products be right for Consult atoqualified information for andadvice is not meant to replace advice. Because persons and circumstances self treatment healthgeneral care practitioner pertaining to anymedical particular person or case or before beginning any can newvary, exercise, diet, or may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular personprogram. or case orUse before beginning diet, or supplementation program. Use products only per label direction. supplementation products onlyany pernew labelexercise, direction.
6/24/21 5:21 AM