Chamberlin's Healthy Edge December 2017

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December 2017

HEALTHY HOLIDAYS Creative gift ideas, wholesome recipes, non-GMO baking tips, and more!

MEXICAN MACA

HOT CHOCOLATE RECIPE P. 20

BE OF GOOD CHEER

Natural solutions for seasonal affective disorder (SAD)

plus!

supplements for better sleep

7

SAFE, EFFECTIVE WAYS TO BEAT INSOMNIA HE_Dec17_FrontCovers_JS.indd 2

WINTER WELLNESS

OUR 3-STEP PLAN FOR COLDS & FLU 10/26/17 4:24 PM

Jarrow

Organic Pumpkin Seed Protein This plant-based vegan protein is ideal as an alternative to animal products, and ideal for those with sensitivity to milk, wheat, soy and other SURWHLQV ΖW VXSSOLHV J protein & 0 g sugar per VHUYLQJ ΖWȇV SURFHVVHG WR provide a smooth texture with a characteristic nutty ȾDYRU 2UJDQLF DQG QRQ *02 *OXWHQ IUHH

Sotru

Organic Fermented Beet Powder Sotru introduces the newest product to their fermented line, Beet Powder to support active lifestyles. Beet root is a natural source of performance-enhancing nitrates. Fermenting the beets removes sugars and concentrates those nitrates, making this a simple, healthy way to support optimal YLWDOLW\ DQG KHDOWK\ EORRG ČľRZ

7 Lights

Sulfur Defense /LJKWV LQWURGXFHV pure methylsulfonylmethane (MSM), or biological sulfur.

This critical mineral is present in over 150 chemical compounds in the body, showing its importance. ΖW KDV EHHQ FOLQLFDOO\ GRFXPHQWHG WR EH HÎ?HFWLYH against arthritis, joint and muscle pain, and for whole ERG\ GHWR[LČ´FDWLRQ /LJKWV Sulfur Defense is pure granulated MSM crystals‌no Č´OOHUV ELQGHUV RU SUHVHUYDWLYHV

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Nature’s Plus

Dreaminol

New natural support for blissful VOHHS WKH ZKROH QLJKW WKURXJK This formula provides maximum strength sleep support for occasional VOHHSOHVVQHVV 7KH 7ULSOH SKDVH continuous release melatonin complex helps you fall asleep, stay asleep, then allows you to wake up UHIUHVKHG DQG UHMXYHQDWHG /DFWRVH DQG JOXWHQ IUHH

Enzymedica

Acid Soothe Chewable Enzymedica introduces a fast-acting chewable form of their popular Acid Soothe formula. This berry ȾDYRUHG FKHZDEOH KHOSV TXLFNO\ relieve occasional acid discomfort, KHDUWEXUQ DQG LQGLJHVWLRQ ΖW KHOSV enhance digestion with enzymes, and also strengthens the stomach lining ZLWK ]LQF FDUQRVLQH ΖWȇV IRUPXODWHG ZLWKRXW DUWLȴFLDO FRORUV ȾDYRUV ȴOOHUV RU ELQGHUV

Newton Homeopathics

Kids Airway Ease

.LGV $LUZD\ (DVH LV D VDIH DQG HÎ?HFWLYH blend of ingredients formulated for symptoms such as wheezing, shortness of EUHDWK FRQJHVWLRQ FRXJKLQJ LQČľDPPDWLRQ and other related symptoms. The homeopathic ingredients in this blend may be helpful for symptoms of asthma, cough and colds. Manufactured in America.

Host Defense

MycoShield Spray Licorice Host Defense introduces a new licorice ČľDYRU WR WKHLU SRSXODU 0\FR6KLHOG VSUD\V )ODYRUHG ZLWK FHUWLČ´HG RUJDQLF OLFRULFH URRW 0\FR6KLHOG RÎ?HUV D UHIUHVKLQJ WDVWH DQG LV a must-have item for travelers on the go!

7KLV HÎ?HFWLYH VSUD\ FRPELQHV Č´YH SRZHUIXO polypore mushroom species, which provide D XQLTXH ČŠVKLHOGČ‹ RI LPPXQH VXSSRUW DYDLODEOH LQ D SHUIHFW WUDYHOHUȇV VL]H

10/24/17 12:27 PM

For the Woman who wants beautiful skin: Nourish Organic Facial Cleansing Brush System Cleanse, exfoliate and massage in one easy step, with this eco-friendly, dvanced 2-speed facial cleansing tool.

Palm-sized and shower-safe, it exfoliates at up to 500+ rotations per minute. Choose from two speeds: gentle daily cleansing or deep cleansing. Use daily for smoother, clearer, and younger looking skin. Add Nourish Cucumber Watercress Cream Face Cleanser for a complete package.

For the Man who wants to keep his beard in check: Badger Mancare Beard Grooming Kit This ready-to-give gift has everything needed for a well-groomed beard! The Kit includes: Organic Softening Beard Oil, Beard Balm conditioner/styling aid, and cherrywood beard comb.

For the college student or fan: Sports Team Blender Bottles Support your state college team with one of our team blender bottles.

Include one of our many plant-based protein powders for a complete gift.

For the coffee lover: Coffee & Cookies Give a selection of organic and single origin coffees, along with non-dairy cream and rich chocolate cookies.

For anyone who loves to soak in a spa-like bath: Nubian Heritage Bath Bombs Transform your bath experience into a spa at home with these effervescent bath bombs. Made with nourishing ingredients like Indian Hemp or African Black Soap, and intoxicating scents from Haitian Vetiver or Tamarind extract.

Makes 3 Organic Soda Flavored Lip Balms – Root Beer, Cherry Fizz & Cola fun flavors + nourishing butters and antioxidants – the perfect balm for each member of the family.

Earth Kiss Mud Masks – for a facial experience at home.

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Own Skin Renew Sugar Scrub – Get that natural glow with this exfoliating sugar scrub with refreshing lemon & sage.

Ecco Bella Mini Mascara or Lip Gloss – Perfect purse-size mascara and lip gloss for the teen or adult who likes to take their makeup to go!

Xylitol Gum & Mints – for kids who want the taste, but don’t need the sugar.

10/24/17 12:28 PM

December 2017

features 18 Holiday Gift Kits Looking for a simple solution to all your holiday shopping? Check out our fun, creative DIY recipe gift kits. These festive and delicious dishes are sure to please everyone on your list this year—and become part of their own celebrations for years to come.

22 7 Supplements for Better Sleep Spicy & Sweet Cranberry Condiment

p. 32

Lack of sleep can lead to health issues from obesity to heart disease to depression. But the good news is that there are safe, natural ways to stop the cycle of exhaustion and get the rest you need.

departments NEWS FLASH

6

GI FRIENDS

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

8

Charcoal: A Go-To Remedy. It’s not the sexiest supplement on the shelf, but activated charcoal can be a lifesaver.

HERBAL ADVISOR

10

12 14

A 3-step plan to keep colds & flu at bay.

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16

27

Planning ahead is the key to avoiding—or at least mitigating—holiday overindulgence.

28

Aromatherapy & Essential Oils. Nourish you hair and skin with these luxurious natural extracts.

CLEAN EATING

Building a Better Gut. How to keep your digestive system running smoothly.

WINTER CHALLENGES

26

Simple, effective ways to take the edge off.

PURE BEAUTY

Don’t Be SAD. The best natural treatment options for seasonal affective disorder.

EXPERT’S CORNER

STRESS-FREE LIVING

SEASON OF CELEBRATION

Ease Gas with Herbs. Banish the pain and bloat with these potent botanicals.

HEALING EDGE

17

How to boost immunity and tame tummy troubles with prebiotics and probiotics.

30

Non-GMO Baking. Simple tips for a safe celebration.

NATURAL GOURMET

32

What to Eat Now: Cranberries. These crimson gems add rich color and one-of-a-kind flavor to seasonal dishes.

December 2017

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9/26/17 3:43 PM

editor’s letter Happy Holidays “It was the best of times, it was the worst of times.” Charles Dickens wasn’t talking about the holiday season—but he could have been.

For many of us, the holidays are a mixed blessing, both a cherished opportunity to gather with family and friends, and a stress-filled season that pushes our already overloaded schedules to the breaking point. If you find yourself getting overwhelmed, this issue of The Healthy Edge is here to help.

Looking for simple and creative ideas for everyone on your shopping list?

Check out “Holiday Gift Kits,” on p. 18.

Need some tips on navigating holiday parties without falling prey to overindulgence? Try “Season of Celebration,” on p. 27.

If you find the hectic pace of the season stressing you out and making it difficult to relax, turn to p. 26 (“4 Keys to StressFree Living”) and p. 22 (“7 Supplements to Help you Sleep”). And if you find the winter weather playing havoc with your immune system and the lack of sunlight getting you down, there’s “3 Steps to Deal with Winter Challenges,” (p. 16) and “Don’t Be SAD,” (p. 12).

Of course, no holiday issue would be complete without recipes, so don’t miss our Grain-Free Pecan Shortbread Cookies (p. 30) and Spicy & Sweet Cranberry Condiment (p. 32), two festive treats sure to delight everyone at your holiday table.

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

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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 Chief Innovation Officer Jonathan Dorn jdorn@aimmedia.com 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 jkelly@aimmedia.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. 11 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.

December 2017

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10/26/17 2:52 PM

We discovered a powerful connection between

jellyfish and brain health.

PrevagenÂŽ is a dietary supplement that has been clinically shown to help with mild memory problems associated with aging.* Prevagen contains apoaequorin, an ingredient originally discovered in jellyfish. Apoaequorin is safe and uniquely supports brain function.* In a computer assessed, double blinded, placebo controlled study, Prevagen improved certain aspects of cognitive function.*

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

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9/26/17 3:46 PM

newsflash Is Your Job LOW-VITAMIN D? People in certain jobs are more likely to be deficient in vitamin D, Canadian researchers concluded after analyzing 71 studies with a total of more than 53,000 people. These were the percentages of vitamin Ddeficient people in different types of occupations:

6 YEARS

The longest study comparing an organic crop to a conventional one, lasting 6 years, found that organic onions contained significantly higher levels of antioxidants and flavonols, such as quercetin, which help to prevent common diseases. Because of its length, this study, published in the Journal of Agricultural and Food Chemistry, likely gives a more accurate picture of organic benefits, compared to earlier, shorter studies that sometimes had conflicting results.

* SHIFT WORKERS: 80% * INDOOR WORKERS NOT IN HEALTHCARE: 77% * HEALTHCARE STUDENTS: 72% * MEDICAL RESIDENTS: 65% * OUTDOOR WORKERS: 48% * PRACTICING PHYSICIANS: 46% * NURSES: 43% The study was published in the journal BMC Public Health.

chocolate CALMS fluttering hearts

Instagram’s Health Benefit Discovered Taking pictures of everything you eat and posting the images on Instagram can help you stick with a healthy diet more so than a traditional journal or app, according to a study at the University of Washington in Seattle. “When you only have one data point for a pizza or donut, it’s easy to rationalize that away as a special occasion,” says senior study author Sean Munson, PhD; “But when you see a whole tiled grid of them, you have to say to yourself, ‘Wait, I don’t actually have that many special days.’”

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Atrial fibrillation, the medical term for irregular heart rhythms, is associated with stroke, heart failure, dementia, and earlier death, but high-cocoa chocolate can reduce the flutters. A study tracked more than 55,000 Danish men and women for about 13 years and found that eating chocolate two to six times per week reduced risk of flutters by 20 percent, likely because chocolate contains antioxidants, anti-inflammatory, and anti-platelet nutrients, and magnesium. However, researchers warned against eating large amounts of the treat.

December 2017

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10/27/17 11:12 AM

INTRODUCING

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the

NATURAL

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©2017 Solgar, Inc.

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artificial colors, sweeteners or flavors

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*These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease. † Vitamin B12 supports energy by aiding in the conversion of food into energy.

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9/26/17 3:52 PM

supplement advisor

By Vera Tweed

charcoal: a go-to remedy Activated charcoal can help relieve digestive distress, prevent hangovers, and even treat poisoning

A

ctivated charcoal is a popular natural remedy for gas, bloating, detoxification, and hangover prevention, but it can also save a life as a first-aid treatment for poisoning. Although it certainly doesn’t replace emergency medical treatment, taking activated charcoal while waiting for an ambulance can significantly reduce harm from accidentally ingested poison.

“It’s one of those things everybody should have at home and hope you never have to use,” says Chad Larson, NMD, DC, a naturopathic doctor in private practice in Solana Beach, Calif. Mild food poisoning, for example, may not need medical attention, and activated charcoal can help you get over it more quickly and comfortably. But most situations where activated charcoal supplements can help are much less dramatic.

How It Works Activated charcoal binds with toxins in the stomach and helps them to be eliminated, rather than being absorbed and causing harm. Unlike charcoal in a grill, supplements are treated to remove chemicals that would be dangerous if swallowed, and the charcoal is “activated.” The activation creates more internal pores, increasing the surface area to trap substances in the gut by hundreds of times. It can trap drugs, many poisons, environmental toxins, and components of food.

According to research described in the British Medical Journal and other scientific publications, activated charcoal is a better

option than stomach pumping in many cases of poisoning. However, there are some substances that it doesn’t absorb, including cyanide, iron, and lithium.

Digestive Relief When taken before or right after a meal, activated charcoal can absorb gas-producing substances in the stomach. A study published in the American Journal of Gastroenterology found that it decreased the amount of gas produced in the colon and reduced bloating and stomach cramps.

For digestive relief, dosage recommendations vary, from 500 mg an hour or so before a meal for prevention, to 1–5 grams after a meal for relief.

Detoxification Larson recommends taking activated charcoal periodically during a detox program. As toxins are freed up, they will circulate in the body and can cause flu-like symptoms or other discomfort. Activated charcoal absorbs and helps eliminate the toxins. Depending on the length of a detox program, it could be taken after a few days or every couple of weeks.

Detox dosages vary, depending on the situation, and can range from 1–2 grams, 3 times per day, to much higher amounts.

Preventing Hangovers The effect of activated charcoal on alcohol has not been widely studied, and there’s conflicting evidence. The supplement did reduce blood alcohol levels when given to dogs along with an alcoholic drink, but not

CAUTIONS! Because activated charcoal binds with nutrients, take it at least one hour before or after any other supplements. Drink at least 8–10 ounces of water with each dose, and drink plenty of water throughout the day. Water is essential to eliminate toxins, and constipation can be a symptom if you don’t drink enough.

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when people took it 30 minutes after a drink. Once in the stomach, alcohol is very rapidly absorbed, so it would make sense to take the charcoal supplement before a drink, rather than some time later.

That said, activated charcoal could reduce hangovers for another reason.

Most drinks contain less than 100 percent alcohol, and other ingredients in cocktail mixes or in the alcoholic substance itself may be problematic. Wine, for example, naturally contains sulfites, which many people don’t tolerate well. The charcoal could reduce hangovers by removing toxins or disagreeable drink ingredients, regardless of whether or not it reduces blood alcohol levels. Anti-hangover dosages have not been studied.

Shopping Guide In natural products, activated charcoal may be made from coconut shells or wood.

It’s an ingredient in some cleansing masks and soaps, as it can absorb bacteria and toxins from the skin. Some toothpastes also include charcoal as a teeth whitener.

Country Life Activated Charcoal Caps

Enzymedica Purify Activated Coconut Charcoal +

Organika Activated Charcoal Powder

December 2017

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10/26/17 2:52 PM

© Copyright 2017 Xlear

E H T T N E V E R P .

G N I R E F F U SSTOP THE SERY MI

When it comes to alleviating winter-time sniffles, nothing works faster or provides longer-lasting relief than Xlear® Saline Nasal Spray. The only one with xylitol, Xlear® has no addictive drugs or side effects.

The best-selling sinus care line in the natural marketplace is now available at retailers nationwide.

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9/26/17 3:53 PM

herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

ease gas with herbs Botanical solutions for excess gas and digestive distress

L

et’s get something straight. The word bloating? It’s the word du jour. The thing is, most people who complain about abdominal bloating don’t know that gas (not just water retention) is a major cause. This “bloat” is any abnormal swelling, or increase in diameter, of the abdominal area.

A gut full of gas may sound trivial, but that constant pressure and resulting abdominal pain can be among the most annoying symptoms a person can endure.

It pales next to a brain tumor, but it can sure ruin a good day.

Gas can form anywhere in the digestive tract, but it largely comes from bacterial action in the large intestine, as a by-product of fermentation. Those bugs live off our waste. So if undigested carbohydrates make their way to the bacterial homeland, the microbes break them down to simpler compounds, including some in gaseous form. Certain herbs can stimulate the secretion of digestive juices that assist the body in digestion and can help to alleviate gas.

Parsley-Family Herbs The parsley family is famous for its collection of gas-suppressing seeds—think fennel, cumin, dill, coriander, anise, and caraway. The theory is that the abundant essential oils found in these seeds bump up digestive juices, and may also kill off bad bacteria.

In my mind, fennel is the world champion. In a recent Italian study, fennel and coriander were both found to be natural bactericides. A 2016 study found that anethole, a major constituent in fennel seed, restored delayed gastric emptying.

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In another trial, 95 percent of study participants taking an herbal mixture containing fennel, as well as dandelion, St. John’s wort, lemon balm, and calendula, experienced complete relief of colitis symptoms, including abdominal pain and cramping, within two weeks.

Use fennel, or any of these other parsley family seeds, by taking them in capsules, tablets, or tinctures; or try chewing the whole seeds or drinking as a tea as needed.

Ginger Ginger, a warming herb, is a first-aid kit on a plate. This time-tested remedy is

Chewing whole fennel seeds or drinking a tea made from fennel seeds can help to alleviate gas and bloating.

used by nearly every culture in the world as a treatment for gas. It reduces gut spasms, absorbs and neutralizes toxins in the gastrointestinal tract, and boosts digestive juice secretion, including bile and saliva. A recent scientific paper reported that ginger enhanced fat digestion by stimulating bile and pancreatic lipase enzymes. This spicy root contains constituents that soothe the gut and aid digestion.

Prepare a tea and drink after a large meal to ease discomfort. Drink three times a day, or as much as needed to lessen the bloating. I also recommend taking ginger in capsules and tinctures.

Black Pepper On the whole, warming herbs reduce gas and bloating, and black pepper is an excellent example. It is one of the most valued herbs in Asia. Piperine, a main active constituent, has a reputation for increasing bioavailability and absorption of nutrients. It works in part by increasing intestinal motility, which is known to reduce gas.

It is often combined with long pepper, a close relative. Long pepper tends to moisturize tissues, such those in the digestive tract, while black pepper tends to reduce excess moisture.

Use black pepper in tea or capsules. Start with 500 mg per meal and increase with each meal until you have banished the bloat.

December 2017

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10/24/17 12:37 PM

With just one tablet and 12 billion friendly probiotic organisms^ working hour after hour...*

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Bio-tract® is a registered trademark of Probi USA, Inc. in the United States (reg. in the name of Probi USA, Inc.). ^ At time of manufacture.

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©2017 American Health, Inc. | 16-AH-1299

9/26/17 3:49 PM

healing edge

By Jennifer Martin

don’t be sad Research sheds new light on seasonal affective disorder

I

t is estimated that 10 million Americans suffer from SAD (seasonal affective disorder—depression that occurs (and tends to recur yearly) during the fall and winter months as sunlight wanes. People with SAD may feel lethargic or irritable, sleep more than usual, or experience changes in appetite such as an increased craving for carbs. The disorder can affect major aspects of everyday life, including work and relationships. But a few natural treatment approaches offer a ray of hope.

Light Therapy A 2017 study published in Psychiatry Journal concluded that symptoms of this form of winter depression improved greatly with light room therapy, a treatment that has been practiced in Sweden for decades. Subjects sat in rooms lighted with fluorescent bulbs and painted in white/light colors for two hours daily on weekdays, residing comfortably in armchairs in small groups reading, talking, or just relaxing. Light room therapy was found to result in improved sleep, energy, mood, activity, and cognitive functioning.

There is evidence that light therapy has an effect similar to antidepressants. In a study published in 2016, 11 patients with SAD treated with light therapy for two weeks experienced lower levels of “serotonin transporter binding,” which resulted in increased levels of serotonin. In fact, their serotonin levels became similar to those seen during the summer months.

You can do light therapy treatment at home with a light box. However, stay away from “full spectrum” lighting, says Emily Kane, ND, LAc, a naturopath based in Juneau, Alaska, as the UV light may be harmful to your skin and eyes. “Choose ‘broad-spectrum’ lights instead, which omit the UV, and feature the healing green wavelength,” says Kane. “The intensity of the light is what counts: go for 10,000 lux [a 12

measure of light intensity] from a light box, or install four 2,500 lux bulbs in existing fixtures in the room where you’ll spend time in the early morning.”

Melatonin The hormone melatonin normally rises in response to darkness and is suppressed with the light of morning. However, the shorter days of winter could cause our circadian rhythms to fall out of sync with the actual time of day. Melatonin works by helping to keep your biological clock in a 24-hour rhythm. “For SAD, you usually only need a small dose of melatonin—0.3 to 0.5 milligrams,” says Tieraona Low Dog, MD, a leading expert in integrative medicine and author of Fortify Your Life: Your Guide to Vitamins, Minerals and More. Low Dog recommends taking it when it starts to get dark.

Vitamin D Several studies have shown a link between low levels of vitamin D and depression. A 2015 study published in Depression Research and Treatment concluded that taking high-dose vitamin D could be an effective treatment for SAD. However, researchers warn that adverse reactions or intoxication, although rare, could occur from doses of more than 50,000 IU per day. Recent findings lend support to preceding research associating vitamin D deficiency with depression. A 2017 study published in the journal PLoS One concluded that “vitamin D deficiency was a significant predictor of depression” in patients with chronic kidney disease.

Use 5,000–10,000 IU daily.

Rhodiola Rhodiola rosea is an adaptogenic herb that helps the body better cope with stress. Rhodiola has been demonstrated to help with fatigue and depression. A

2015 study pitted rhodiola against the popular antidepressant Zoloft and a placebo. Depression scores of participants taking rhodiola were improved, although slightly lower than those taking Zoloft, and rhodiola beat out the placebo. The side effects of rhodiola were far fewer than those of Zoloft, and researchers concluded that rhodiola may “have a superior risk-benefit profile for those with mild or moderate depressive symptoms.”

St. John’s Wort Studies have shown St. John’s wort extract to be very effective in reducing depression scores in patients with SAD. In one study, patients were treated with 900 mg of the extract daily, combined with either bright (3,000 lux) or dim light (<300 lux) therapy.

There were significant reductions in depression scores in both groups, indicating that St. John’s wort may offer support to patients with SAD—either alone or in combination with light therapy.

Nature’s Answer Melatonin+ 5mg

Paragon Plus Rhodiola Pure

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Bluebonnet EarthSweet Chewable Vitamin D3 1000 IU

December 2017

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10/24/17 12:38 PM

Relieve Your Anxiety and Stress …Fast! *†

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EuroPharmaUSA.com MONEY-BACK GUARANTEE

9/26/17 3:43 PM

expert’s corner

By Emily A. Kane, ND, LAc

building a better gut Good digestion is the key to good health, and maybe even weight loss.

Here’s how to keep your digestive system running smoothly

Q:

I love food, but I often feel worse after eating. Plus, I can’t get my —Janet R., Brooklyn, N.Y. weight down. Help!

Good digestion is the root of good health. There’s a saying (attributed to Russian folklore) that one digs one’s grave with the teeth, which should serve as encouragement to choose good foods and take the time to prepare and enjoy them—in moderation. There is no one “perfect diet” that is optimal for all. And balancing the need for what’s best for you with what’s environmentally sustainable complicates matters further.

There are three basic macronutrients: protein, fat, and carbohydrates. They are molecularly similar, but distinct.

Proteins (amino acids) are the building blocks for all tissue (e.g., skin, organs, bone marrow, and blood), and your central nervous system is basically made of fat. Carbs, particularly the fluffed-up, bleached variety, provide little, if any, nutritional benefit. Moreover, they often contain harmful preservatives and colors that undermine your health. Other processed foods can be pretty yucky too. We’re very lucky in the U.S. to have food labels on all of our processed food. Read them. In general, the more ingredients a product contains, the worse it is. Especially if you have no idea what the ingredients are.

A visually appealing plate with vibrant, recently living foods will go a long way to improving your digestion.

The digestive process begins with appreciating delicious cooking smells and seeing an attractive plate. The brain gears up for food and starts sending signals to the mouth (generating saliva) and the stomach (producing stomach acid).

A:

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Digestion Do’s and Don’ts • Avoid acid blockers if at all possible. They are a major contributor to poor digestion.

You need your stomach acid.

• When you sit down to eat, allow yourself to focus on the experience. Turn the TV off and keep the conversation light.

Proper digestion requires a relaxed mind.

• Chew your food—there are no teeth in the stomach!

Dense foods such as meat should be cut thin, cooked on low heat, eaten in small portions (a big steak is pretty much a gut bomb), and chewed thoroughly before swallowing.

• Avoid liquids with your meals because they will only dilute your digestive juices. A little sip of water or wine is fine, but try to drink most of your daily water between meals, first thing in the morning, and/or while exercising.

• Stop eating at least three hours before bedtime.

• Eat the protein part of your meal first because it takes the longest to digest.

• Eat fruit alone; it’s the perfect snack. In general, don’t combine fruit with grains or protein. (Topping oatmeal with a few berries isn’t a problem, though.)

Tropical fruits, in particular, tend to ferment more easily, so eat them solo.

did you know...

Tropical fruits tend to ferment more easily than other fruits. Eat them alone to avoid digestive issues.

• Drink kombucha with your fruit.

Kombucha is a fermented drink made from black tea. All fermented foods (e.g., sauerkraut, kefir, miso) can help improve gut health. They are teeming with beneficial bacteria (probiotics), which help break down macronutrients, produce enzymes, enhance absorption of nutrients, neutralize infections, and more.

• Try putting your utensils down between bites, and stop eating when you’re 80 percent full. Because 20 minutes after a meal, you will be 100 percent full. If you eat to 100 percent full at a meal, you will feel, and eventually look, overstuffed.

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3 Steps to Deal with Winter Challenges

BY MARY ANN O’DELL, MS, RDN COLD AND FLU SEASON IS IN FULL SWING. Are you keeping yourself well? Most people tend to not think about colds and flu until they notice the first symptoms, but the time to take action is before you ever get sick. Be prepared now with these three steps: 1. Choose Nourishing Foods. Adding certain foods to the diet can help boost the immune system. Yogurt, kefir, and other cultured and fermented foods supply beneficial probiotics. Berries and citrus fruits supply vitamin C and other antioxidants needed for a strong, healthy immune system. Herbal teas and broths bring comfort and fight dehydration. Reduce sugar intake since excess sugar can weaken the immune system.

infection. In addition to immune boosters, keep homeopathic remedies on hand to ease symptoms from colds and flu. Stock herbal formulas with osha and oregano oil to help fight and clear congestion. Keep herbal cough syrup, throat spray, and tea on hand to soothe cough, calm throat irritation, and maintain hydration.

Be prepared this cold and flu season. Take a proactive approach to stay well, but also be prepared if you do get sick.

2. Add Immunity Boosting Nutrients & Herbs. Vitamin C, a key immune vitamin, is one of the most commonly depleted substances when the body is under stress. Vitamin D also plays an important role in strengthening your defense system to better fight off invading viruses and bacteria. Elderberry is an effective herb that enhances the immune system and helps fight infection from viruses.

3. Stock Your Natural Medicine Cabinet Now. Be prepared if you do get sick with supplies to comfort your body and fight

Solaray

Genexa

Paragon Plus™

Black Elderberry with SambuActin

Flu Fix

Congestaleve™

Supplies SambuActin black elderberry, vitamin C, zinc, and probiotics.

Nutritive support for a healthy immune system.

Great tasting chewable.

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Organic flu formula.* Relieves body aches, fever, congestion, and sore throat.* Safe and effective, non-drowsy homeopathic formula.

Immediate respiratory system support.* With osha, yerba santa, garlic, oil of oregano, and more.

Concentrated liquid extract in convenient capsule form.

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GI Friends: Prebiotics & Probiotics

BY SALLY KARLOVITZ, CN BACTERIA. When most people hear this word, they think about bugs that cause disease. But not all bacteria are bad. In fact, the key factor in the immunity of the intestines is the friendly bacteria that colonize the gut, commonly known as probiotics. The name “probiotic” comes from the Greek and means “for life.” There are 400–500 different species of probiotics that reside in the GI tract.

Probiotics play several crucial roles in the body, including: • Keeping bad bacteria and yeast in check. If probiotics decline, bad bacteria and yeast can quickly flourish and spill out of the gut.

Yeast can thrive in many areas of the body, so controlling it in the gut is essential.

• Supporting a healthy intestinal wall.

Probiotics help keep the lining cleaner and less inflamed.

• Enhancing absorption of certain nutrients.

Without probiotics, your body can’t utilize B vitamins correctly • Promoting immunity. Probiotics are the main immune substance in the digestive tract.

Along with probiotics, there is growing evidence supporting the use of prebiotics—non-digestible carbohydrates that go through the digestive system and help good bacteria grow and flourish. Just think of them as food for probiotics.

Prebiotics are derived mostly from fibers and have been shown to improve digestion, enhance the absorption of minerals, strengthen the immune system, and help reduce the likelihood of colorectal cancer. Look for healthy fiber supplements that contain inulin or acacia, or probiotic supplements that also include fructooligosaccharides (FOS).

Unfortunately, many things in life can deplete or diminish the good bacteria in our guts, including poor diet, stress, illness, and the use of antibiotics. To build up and maintain probiotics in the body, it is important to include fermented foods in the diet such as yogurt, kefir, kombucha, and sauerkraut.

There are also a variety of excellent, powerful probiotic supplements available— formulated for everyone from infants to seniors—that are designed to get higher levels of probiotics into the gut.

Jarrow Formulas

Bio-Kult

Trace Minerals

Yum-Yum dophilus

Bio-Kult Infantis

Probiotic Pak

For intestinal and immune health.* 4 probiotics + prebiotic inulin.

Sugar-free raspberry chewables.

Gluten- and dairy-free.

Advanced probiotic multi-strain formula for infants.*

Quick melt powder melts in your mouth.

With omega-3 and vitamin D3.

Supports immune, digestive, and oral health.*

Vegetarian and gluten free.

16 billion active cultures.

The Healthy Edge

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holiday gift kits

✓ coc onu t oil ✓ coc onu t sug ar ✓ van illa ext rac t ✓ almond ext rac t ✓ almond flour ✓ tap ioc a flour

Cacao Nib Almond Cookies Makes 24 cookies

Spread joy and good cheer with these adorable (and easy-to-make!) food baskets ❱ BY LISA TURNER food photography by PORNCHAI MITTONGTARE food styling by JEANNE KELLY prop styling by ROBIN TURK

W

ant a fun, simple solution to all your holiday shopping? Assemble creative gift baskets that suit anyone on your list. Start with a sturdy but inexpensive wicker basket; craft stores have the best selection at reasonable prices. Or assemble your gift items in wooden milk crates, produce baskets, large ceramic bowls, or fabric-covered boxes. Fill with shredded paper (use old magazines for a more colorful filler), raffia, new dishtowels, or curled ribbon. Then shop for the items listed below—we’ve included a shopping list for each one, minus the perishables.

Fill your baskets, clip the recipes, and tuck them into the baskets.

Done and done.

These Paleo-friendly treats are grain- and dairy-free, and delicious enough for any family. Variations are easy; add cocoa powder for a chocolate-on-chocolate cookie, incorporate any dried fruit, or sneak in a spoonful of hemp powder for a protein-infused treat. ¼ cup coconut oil ¾ cup coconut sugar 2 small eggs 1 tsp. vanilla extract 1 tsp. almond extract 1 cup almond flour or almond meal ½ cup tapioca flour 1 tsp. baking soda ½ tsp. salt ½ cup cacao nibs 1. Preheat oven to 350ºF. Line two large baking sheets with parchment.

2. In large bowl, beat coconut oil with coconut sugar until well-mixed; beat in egg and vanilla and almond extracts. Stir in almond flour, tapioca, baking soda, and salt.

Mix well, then stir in cacao nibs.

3. Drop dough by mounded spoonfuls onto parchment-lined baking sheet. Bake 10 minutes, or until golden. Remove from oven and let cool. Serve warm, or cool completely and store in tightly covered container for up to 1 week.

Refrigerate for up to 2 weeks. per serving: (1 cookie): 110 cal; 2g prot; 6g total fat (3g sat fat); 11g carb; 10mg chol; 120mg sod; 3g fiber; 6g sugars

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Superfood Nut Butter Makes about 3 cups

Combining protein-rich nut butters with power seeds adds extra protein, plus a hefty dose of fiber and omega-3 fats. Goji berries add antioxidants and a fun burst of tart-sweetness. Vary proportions as you wish, or use different nuts butters: pecan and hazelnut are good options.

1 cup almond butter 1 cup sunflower butter ⅓ cup honey ¼ cup goji berries 2–3 Tbs. hemp seeds 2–3 Tbs. ground flax seeds 2–3 Tbs. ground chia seeds

✓ almon d bu tter ✓ su nflower bu tter ✓ ho ne y ✓ go ji be rr ies ✓ he mp se eds ✓ flax se eds ✓ chia se eds

1. In large bowl, combine almond butter, sunflower butter, and honey. Beat with a handheld mixer until well-mixed and creamy.

2. Stir in goji berries, hemp seeds, ground flax, and ground chia. Mix well. per serving: (2 Tbs.): 80 cal; 3g prot; 6g total fat (1g sat fat); 5g carb; 0mg chol; 35mg sod; 1g fiber; 3g sugars

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holiday gift kits cont.

Mexican Maca Hot Chocolate Spicy Sweet Potato and Collard “Dosas”

✓ ag ave Serves 4 Maca, ✓ co co a po wder Broad, sturdy collard leaves makes them ideal for rolling, andaaPeruvian superfood, is used for virility, stamina, immune-boosting.

Its mild, slightly sweet flavor enperfect stand in for grains in rolls and wraps. Here, theyand stand in for ✓ va nil la ex trac t hances thisyour Latin take on hot chocolate. Adjust the level of chickpea dosas in a twist on Indian street food. Experiment with ✓ an ch o or chipo tle spice to your technique; half leaves to make smaller, dolma-type rolls, or fold overtaste, and use whatever milk suits you. For a po wder dairy-free option to whipped cream, beat coconut cream filling in a triangle shape. To make rolling easier, place raw collards ✓ pink Him alayan sa lt and a pinch rib side up on a cutting board; using a sharp knife horizontal to the of salt with a handheld mixer on high until ✓ cin namo n st ick s and creamy. cutting board, shave the center rib down slightly. Look thick for large, ✓ maca po wder wide leaves; buy an extra bunch of collards, since you’ll likely tear a few during rolling.

1. In large pot, bring almond milk and 4 cups almond milk agave to a low simmer. Whisk in cocoa ¼ cup raw agave, or to taste powder, continuing to whisk until 8 oz. cocoa powder well-blended and completely dissolved.

1 tsp. vanilla extract Serves 4 (makes 8 rolls)

1 tsp. ancho chili powder or chipotle powder ¼ tsp. pink Himalayan salt 2 cinnamon sticks, plus additional for garnish 2 Tbs. maca powder Whipped cream for garnish (optional)

2. Whisk in vanilla, chili or chipotle powder, and salt. Add cinnamon sticks, reduce heat, and simmer 5 minutes, until flavors are blended and mixture is infused with cinnamon.

3. Remove cinnamon sticks, and whisk in maca until blended. To serve, divide among four mugs and place a cinnamon stick in each. Top with nondairy or dairy whipped cream and a sprinkle of chili or chipotle powder, if desired. per serving: 270 cal; 13g prot; 11g total fat (4.5g sat fat); 59g carb; 0mg chol; 300mg sod; 20g fiber; 23g sugars

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Raw Superberry Jam Makes about 1 pint

This thick, fruity spread uses no heat to avoid damaging the nutrients in the super-healthy berry blend. Chia seeds are responsible for creating a gelatinous mixture that mimics jam, while adding omega-3 fats and fiber.

2 Tbs. dried mulberries 2 Tbs. dried goldenberries 2 Tbs. dried goji berries 2 Tbs. açai powder

1¼ cups fruit juice agave syrup, (optional) ¼ cup chia seeds

✓ dr ie d mul be rr ie ✓ dr ie d go lden s be rr ie s

-

✓ dr ie d go ji be rr ✓ açai po wde ie s r ✓ fr ui t ju ic e ✓ ag ave (opt io n al ) ✓ chia se eds

1. Combine mulberries, goldenberries, and goji berries in blender, and process on high until berries are ground into fine powder. Add açai powder and fruit juice to blender, and process until smooth. Taste and adjust sweetness, adding agave syrup if needed.

2. Transfer to pint jar and stir in chia seeds.

Let stand 30–45 minutes, stirring two or three times. Mixture should be thick but spreadable, like the consistency of jam. Use immediately, or refrigerate for up to 2 weeks. per serving: (1 Tbs.): 45 cal; 1g prot; 1g total fat (0g sat fat); 8g carb; 0mg chol; 10mg sod; 2g fiber; 5g sugars

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7

supplements

for better

sleep

Lack of sleep is related to increased risk of obesity, diabetes, accelerated aging, inflammation, high blood pressure, heart disease, stroke, and depression. What’s more, chronic lack of sleep feeds on itself: as you become more exhausted, it’s ever harder to fall asleep. But the good news is that there are safe, natural ways to stop this cycle of exhaustion and get the rest you need. ❱ BY LISA TURNER

I

f you’re battling insomnia, there’s hope. First, get a checkup to rule out sleep apnea or serious vitamin deficiencies, and consult with a holistic practitioner to address hormonal imbalances. Then practice good sleep hygiene: avoid excessive caffeine and

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alcohol consumption, as well as screen time before bedtime; keep your bedroom cool, dark, and quiet; and limit nighttime snacking to small amounts of high-protein food. And look for the following natural ways to sleep more soundly all night long:

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Chronic lack of sleep feeds on itself. As you become more exhausted, it becomes harder and harder to fall asleep.

1Melatonin

is most commonly used for jet lag and adjusting sleep-wake cycles in people working night shifts, and to treat insomnia. Some studies suggest it’s also effective in treating insomnia related to attention deficit-hyperactivity disorder (ADHD). Melatonin is best used as a liquid or in tablets that dissolve in your mouth, so the hormone is absorbed directly into the body.

Try: Paragon Plus Melatonin Dots 1 mg.

L-theanine, a compound found

2

in green tea, has a calming effect on the brain; studies suggest that it’s readily absorbed in large quantities, crosses the blood-brain barrier, gets into the brain quickly, and impacts levels of the amino acids affecting serotonin and other neurotransmitters. You’ll find it in single formula tablets and capsules, and in combination with other sleep-inducing nutrients.

Try: Reserveage Nutrition Beauty R&R.

35-hydroxytryptophan (5-HTP)

is made by the body from tryptophan as an intermediate step in making serotonin. It’s most commonly used to treat depression, and may be effective in treating insomnia that’s secondary to mood disorders. Try: Natural Balance Happy Camper 5-HTP.

4Magnesium

has a calming effect on the nervous system, and is also thought to improve sleep by decreasing the body's release of cortisol. Magnesium also works with calcium to help muscles contract and then relax. To help you sleep, try magnesium powder, tablets, or capsules, alone or in formulas that also include an assortment of soothing herbs. Try: Akin’s or Chamberlin’s Magnesi-Max Magnesium.

5Flower essences,

made by infusing spring water with various flowers, are safe, gentle, and excellent for children. The most common remedies are cherry plum (for relaxing and letting go), impatiens (for releasing tension), and white chestnut (for relaxing the mind). Use them individually or in combination formulas. Try: Bach Rescue Sleep Liquid Melts.

6Homeopathic remedies,

like flower essences, are safe and gentle enough for children. Some common homeopathics for sleeplessness are Aconitum napellus (for worry or fear), belladonna (for restlessness), Coffea cruda (for nervousness and excitability), Hyoscyamus niger (for difficulty falling asleep), and passiflora (for wakefulness).

They’re best taken in formulas that combine a number of different remedies. Try: Newton Homeopathics Insomnia.

a Good Night’s 7Get Sleep with Skullcap

Skullcap (Scutellaria lateriflora) is a safe, mild herbal sedative that excels in relieving anxiety, neuralgia, and insomnia. Human research is sparse, but in one study, 15 women and four men, aged 20–70 years, were asked to rate their energy, cognition, and anxiety after taking a skullcap preparation. The researchers concluded that the herb “demonstrated noteworthy anxiety-relieving effects.”

Much of skullcap’s calming action is likely due to its antispasmodic constituent scutellarin, a flavonoid glycoside. Other flavonoids in skullcap bind to GABA receptors, as valerian does. The Journal of Ethnopharmacology reports that a flavonoid in the herb helps regulate the sleep-wake cycle. Try: Utzy Naturals utzzz’s Fall Asleep.

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supplements

for better sleep cont.

The Sleep-Weight Connection Put the brakes on overeating simply by getting more sleep

BY W. CHRIS WINTER, MD

There have been many studies over the last several years that demonstrate how poor sleeping leads to weight gain, and the evidence is reaching the “overwhelming” level. Here are some research highlights: ◗

Numerous studies have shown that sleeping fewer than six hours and staying up past midnight are linked to obesity. In a 2015 study that examined the habits of more than 1 million Chinese subjects, public health researcher Jinwen Zhang found higher levels of obesity in people who slept fewer than seven hours per night.

◗

School-age children who sleep inadequately (fewer than nine hours per night) and/or erratically were more likely to be obese, according to a 2008 study by circadian rhythm/endocrine system investigator Eve Van Cauter.

◗

◗

Ghrelin, a hormone produced in our gut that promotes hunger, may play a key role in the pleasure associated with eating and make us crave all of those processed junk foods we like so much. Clinical investigator Shahrad Taheri’s 2004 study showed that as sleep duration goes down, ghrelin production goes up, increasing the likelihood of overeating and obesity.

Poor sleep quality can affect our levels of the chemical leptin. Produced by fat cells, leptin induces a feeling of fullness and puts the brakes on appetite.

When we sleep poorly, leptin levels are reduced, which makes us want to eat more, according to a 2015 study by sleep researcher Fahed Hakim.

Researchers Alyssa Lundahl and Timothy Nelson’s 2015 study demonstrated that after a poor night of sleep, participants’ energy levels were reduced. One compensatory mechanism is to eat more in an effort to boost energy.

◗

Poor sleep can contribute to decreased impulse control and greater risk-taking behaviors. These factors could lead to eating poorly during periods of disturbed or inadequate sleep, according to Harvard researcher William Killgore in a 2006 study.

◗

Excerpted with permission from The Sleep Solution

by W. Chris Winter, MD.

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e pl

t with Co n de

nce

Sup

en

fi

m

UTZY.COM (877) 307-6142

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4 Keys to Stress Free Living

BY MARY ANN O’DELL, MS, RDN vitamins, B vitamins, and vitamin C, are most affected, and should be replenished on a daily basis to support nerves and adrenals. To help ease nerves, sip on soothing tea made from passionflower, an herb that nourishes and supports nerve function.

STRESS IS A NORMAL PART OF LIFE, SOMETHING WE ALL EXPERIENCE. And this time of year can bring added stress with crowds, illness, and hectic holiday schedules. While our bodies are equipped to handle stress for short periods of time, long-term activation of the stress response can cause an imbalance in the body, resulting in problems such as digestive disorders, ulcers, high blood pressure, skin disorders, and other issues. Natural remedies and lifestyle changes can calm frazzled nerves, and help restore balance.

Do something good for yourself by utilizing these four steps to relax and reduce stress levels:

4. Get help from Nature. Relora, a combination of the plant extracts magnolia and phellodendron, has been shown to help control mild anxiety and mild depression, promote relaxation, and help maintain restful sleep. L-theanine, an amino acid found in green tea, supports relaxation without sacrificing alertness, making it a great support solution day or night. Homeopathic remedies and flower essences can also work to ease symptoms and safely restore balance.

1. Just Breathe. Sometimes, just stopping and taking a deep breath can help you refocus and refresh.

Try deep breathing and yoga exercises during the day and before bed to help you stay calm.

2. Take a Walk. Exercise is an important part of stress reduction and good health. It helps you look and feel better. Something as simple as a short walk in fresh air can ease tension and allow you to handle stress better. The main thing is that you find something you like, and get moving!

3. Nourish nerves and adrenals.

During stressful situations, nerves feel frazzled, and the adrenal glands work overtime. The body can become depleted of important nutrients needed for normal stress hormone function. Water-soluble

Bluebonnet

Paragon Plus™

Siddha

Stress B-Complex

®

Stress Relief Spray

High potency B complex with vitamin C. Provides support for cellular energy and antioxidant protection.* Easy-to-swallow capsule for maximum absorption.

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Relora Ease™ Helps support healthy relaxation.* A complete blend of essential nutrients and herbs.

Contains L-theanine, Relora, vitamin B6, magnesium, and support herbs.

For occasional anxiety, restlessness, or impatience.* Safe and effective blend of homeopathic cell salts and flower essences.

Use throughout the day when life gets hectic.*

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Q&A

Season of Celebration

BY SALLY KARLOVITZ, CN ’TIS THE SEASON FOR GIFT GIVING, CELEBRATIONS, AND FOOD! From office parties to family gatherings, holiday feasts to New Year’s Eve, people pack a lot of celebration into this holiday season. With all of these get-togethers, it’s difficult not to overindulge. People tend to eat and drink more around the holidays, then regret it afterwards. But you can take steps to avoid overindulgence and still enjoy all that each celebration has to offer.

The number one rule for avoiding overindulgence? Don’t eat or drink in excess. Sounds simple… but for those who refuse this good advice, there are precautions you can take by planning ahead.

1. Drink up . . . the water. If you plan on going out to holiday parties, drink plenty of water during the day. Staying hydrated is a critical step for alleviating the negative effects of too much alcohol.

2. Stock a “before & after” kit. If you know you will be at parties with alcohol, consider a natural approach to protect your liver. Over-consumption of alcohol causes dehydration and liver damage, among other things. In addition to drinking plenty of water beforehand, during and after the party, take N-acetyl-cysteine, which can help protect the liver and reduce the toxic effects of occasional alcohol consumption. Taking a B complex supplement before and after a party is also a good idea, since excessive alcohol intake can deplete the body of some B vitamins.

3. Eat light & right. Those tasty little appetizers await you at the party! Plan ahead by eating light fruit-, vegetable-, and fiber-rich meals in the morning and afternoon. Consider taking a white kidney bean extract before you go. White kidney bean extract can help neutralize the negative effects of carbohydrates by inhibiting a portion of the body’s amylase enzyme, decreasing the digestion of starchcarbohydrate calories, including those from breads and sweets. At the party, enjoy smaller portions of high-fat, high-calorie foods, and instead fill your plate with plenty of crudité vegetables and fruits…and enjoy!

Q:

I’ve heard that cinnamon can help with blood sugar control.

Can you tell me more about what it does?

A:

Cinnamon comes from the bark of an evergreen tree native to India. While it is best known as a sweet, warm resident of the spice cabinet, research suggests that cinnamon may also have a place in the medicine cabinet.

Studies have demonstrated that cinnamon can play a role in controlling diabetes and metabolic syndrome. In one trial, diabetics who incorporated cinnamon into their normal diets for 40 days experienced a decrease in levels of blood sugar, cholesterol, and triglycerides—all of which need to be decreased in diabetes.

A research review concluded that taking cinnamon supplements may also help lower blood pressure in pre-diabetic and diabetic people.

Beyond blood sugar and heart health, cinnamon also shows potent antibacterial power. One lab study found that low concentrations of cinnamon oil (the oil that naturally occurs in cinnamon extracts) killed E. coli strains, the bacteria that’s responsible for more than 100,000 illnesses every year.

While cinnamon powder can be used daily for these health benefits, some prefer the more concentrated cinnamon extract available in convenient capsule form. Seek advice from a qualified health care provide prior to utilizing cinnamon for blood sugar control.

Irwin Naturals

Chamberlin’s™

Paragon Plus™

3-in-1 Carb Blocker

N-Acetyl Cysteine

Opti-Extract™ Cinnamon

Neutralize carbs, enhance digestion, and support metabolism.* With white kidney bean, enzymes, chromium, and cinnamon.

Promotes heart, immune, and liver health.*

Supports healthy blood sugar control.*

Used in the body to make antioxidant glutathione peroxidase.*

High-quality standardized extract.

Helps protect the body against toxins.*

Concentrated liquid extract in convenient capsule form.

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pure beauty

By Sherrie Strausfogel

aromatherapy & essential oils From turning your bath into a healing soak to conditioning your hair, there isn’t much essential oils can’t do

N

umerous studies support the healing effects of aromatic plant oils to reduce headaches, increase focus, calm anxiety, improve sleep, and keep skin healthy and radiant. Researchers have found that certain essential oils can even help kill off the deadly methicillinresistant Staphylococcus aureus and E. coli bacteria.

Concentrated essential oils are, on average, 70 times more potent than the plants from which they are extracted. Pure essential oils are fat-soluble and contain hormones, vitamins, and other natural elements of the plants. And, thanks to their small molecular size, they have the unique ability to be absorbed through the skin and move directly into the bloodstream, producing a positive physiological effect on the body.

Recipes Essential oils can be antimicrobial, anti-inflammatory, astringent, cell regenerative, or wound healing, depending on the properties of the plant. Adding aromatherapy to your favorite serums, moisturizers, or creams can make them more effective. Keep in mind that essential oils are highly concentrated botanical extracts and should never be ingested or applied to the skin at full strength.

• To balance oily skin, add a few drops of geranium to your skincare products, which helps regulate oil production and reduces acne breakouts. Geranium is anti-inflammatory, antifungal, and has antioxidant properties. It also improves skin elasticity Prepare your mind and body for sleep with a soak and reduces the appearance of wrinkles. The scent of in Nature’s Alchemy Restful Sleep Aromatherapy Herbal Mineral Bath. By combining herbal extracts geranium is uplifting and can ease stress. with pure essential oils and ancient sea mineral salts, • To regenerate aging skin, add a few drops of frankincense Natures Alchemy has created a natural, restorative to your face lotion or serum. This oil helps smooth wrinkles, blend to enrich your total bathing experience. tighten skin, and even out pigmentation. It also has antibacterial and anti-inflammatory properties, and the oil’s scent supports immune health and is calming and relaxing.

Bathe in bliss with Nature’s Answer Organic Vanilla • Get all-over glowing skin by using a scrub enhanced with & Cinnamon Essential Oil Blend. The intoxicating scent will help lower your blood pressure and lift your essential oils. Combine two cups of fine sea salt or sugar with mood, allowing for a calm, peaceful, relaxing soak. one cup carrier oil, such as grapeseed, almond, or olive oil. Add 30 drops of lavender, orange, or ginger essential oil, stir until blended, and apply in a gentle circular motion.

• Give your hair and scalp a refreshing conditioning Take the guesswork out of buying and using treatment by placing a few drops of rosemary or lavender essential oils with Aura Cacia Essential Oil Discovery essential oil directly on a natural bristle hairbrush (which Kit. This adorable box features four popular essential oils: eucalyptus, lavender, peppermint, and tea tree. also conditions and protects the bristles).

It also includes a learning guide with aromatherapy tips and recipes that can help improve all areas of your life, including your home, beauty routine, and emotional well-being.

Relieve agitation and stress with Plantlife Calm 100% Pure Essential Oil Blend. This synergistic blend combines lavender, bergamot, palmarosa, patchouli, and lemon essential oils, known for their soothing and comforting properties.

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clean eating

non-gmo baking Use this guide to make healthy gluten- and GMO-free baked goods

I eat gluten-free but I also want to avoid genetically modified organisms (GMOs) to protect both my health and the environment. I recently noticed that some gluten-free flours contain common sources of GMOs. Can you provide a rundown on ingredients that are both gluten-free and non-GMO that I can use in baking?

Q:

—Beth W., Kansas City, Kan.

A:

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required by the Food and Drug Administration in order for foods to be labeled “gluten-free.”

For the most part, I recommend baking with coconut flour and/or almond flour that is certified glutenfree, tested for gluten, or produced by manufacturers who adopt strict contamination countermeasures. For coconut flour, try Bob’s Red Mill or Let’s Do Organic; for almond flour, check out Bob’s Red Mill Almond Flour.

Coconut and almond flours work in different ways, so look for cookbooks that explain how to work with these flours. Then use the substitution guide on p. 31.

(Editor’s Note: If you don’t like the idea of altering traditional recipes with non-GMO ingredients, try a cookbook, such as Melissa’s Going Against GMOs , in which all ingredients in recipes are both non-GMO and gluten-free.)

Grain-Free Pecan Shortbread Cookies MAKES 20 COOKIES

This simple, delicious, non-GMO recipe for pecan shortbread cookies combines organic butter with naturally GMO-free almond flour, maple syrup, and pecans.

2 cups blanched almond flour ⅛ tsp. unrefined sea salt 6 Tbs. organic pasture-raised butter, softened 3 Tbs. organic 100% pure maple syrup ¼ tsp. organic, gluten-free pure vanilla extract or vanilla powder (optional) 6 Tbs. finely chopped pecans 1. Preheat oven to 350°F. In small bowl, add salt to almond flour, and set aside. In larger bowl, mix together butter, maple syrup, and vanilla, if using. Mix in flour mixture, half a cup at a time, until batter forms. Stir in pecans.

2. Use tablespoon to scoop rounded spoonfuls of batter onto parchment-paper-lined cookie sheet. Use your fingers to smooth out mounds of dough, then flatten the cookies with fork first one way, then another, to create a crisscross pattern on top.

3. Place in freezer 5 minutes to quickly chill, then bake on middle rack of oven 8–12 minutes, watching closely to ensure cookies don’t burn.

4. When cookies are lightly brown on bottom, remove from oven, and let cool on cookie sheet for 10 minutes. Transfer to wire rack, and let cool before serving or storing.

PER SERVING: 120 cal; 3g prot; 10g total fat (2.5g sat fat); 5g carb; 10mg chol; 40mg sod; 1g fiber; 2g sugar

PHOTO (RECIPE): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK

As you mentioned, many gluten-free baking mixes contain ingredients that are derived from common genetically modified foods such as corn, soy, and sugar beets—cornstarch, cornmeal, soy flour, sugar, fructose, xanthan gum, and others.

While you can find Non-GMO Project Verified versions of gluten-free flour blends, I recommend avoiding them altogether—even if they’re non-GMO— because gluten-free flours such as rice flour, cornstarch, tapioca starch, and potato flour spike blood sugar levels, which sets people up for blood sugarand insulin-related health conditions, including type 2 diabetes, cardiovascular disease, and more.

A recent study in JAMA Internal Medicine found that the more subsidized foods that people eat—including corn, soy, rice, and sorghum—the greater their risk of obesity, inflammation, and abnormal cholesterol. Also, gluten-free flours can sometimes become crosscontaminated with gluten, and unfortunately some have tested significantly higher in gluten than the 20 parts per million (ppm) December 2017

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By Melissa Diane Smith

GUIDE TO AVOIDING GMOS WHEN BAKING Adapted from Going Against GMOs: The Fast-Growing Movement to Avoid Unnatural Genetically Modified “Foods” to Take Back Our Food and Health by Melissa Diane Smith

Eggs and Egg Substitutes Where GMOs hide: Commercial eggs often come from chickens fed with GMO feed. If you use xanthan gum, beware that it can be derived from GMO corn, milk, or soy—or derived from wheat.

Substitute: Non-GMO Project Verified or USDA Organic eggs. (For the best health and nutrition benefits, choose organic, pasture-raised eggs.) Or make a non-GMO egg substitute with organic flax seeds and water or chia seeds and water. These can substitute nicely for xanthan gum in some circumstances.

baking soda with 2 tsp. cream of tartar to make 1 Tbs. of baking powder. Or use baking soda combined in a recipe with acidic ingredients such as lemon juice, organic apple cider vinegar, or organic buttermilk, to provide the desired leavening effect that baking powder provides.

Fats and Oils Where GMOs hide: Corn oil, soybean oil, canola oil, cottonseed oil, and commercial butter from cows fed GMOs or injected with rBGH. Substitute: Organic butter or ghee, coconut oil, or other naturally nonGMO oils.

Milk and Milk Substitutes Where GMOs hide: Commercial milk frequently comes from cows fed GMO feed or cows injected with GM recombinant bovine growth hormone (rBGH).

Processed milk substitutes also can contain hidden forms of GMOs, including sugar, soy lecithin, vitamin B12, xanthan gum, and GMO vegetable oils.

Substitute: Unsweetened milk and milk substitutes with the USDA Organic or Non-GMO Project Verified seal, or canned unsweetened coconut milk.

Cornstarch and Baking Powder Where GMOs hide: Cornstarch and baking powder made with cornstarch are common sources of GMOs. Substitute: Arrowroot or coconut flour, or Non-GMO Project Verified cornstarch in place of regular cornstarch. In place of baking powder, make your own by mixing 1 tsp.

Sweeteners Where GMOs hide: Corn syrup, fructose, molasses, beet sugar, white sugar from beets, brown sugar, and powdered sugar. Honey is not genetically modified, but it is sometimes contaminated with GM pollen.

Sugar substitutes, including stevia, xylitol, and erythritol, can also be derived from GMOs or contain hidden sources of GMOs. Substitute: 100 percent pure or organic cane sugar or cane syrup, coconut sugar, coconut nectar, 100 percent pure maple syrup, and other non-GMO Project Verified or organic sweeteners.

If you want to use honey, seek out a Non-GMO Project Verified honey (such as Wholesome Sweeteners Organic Honey or Wedderspoon raw and organic honeys from New Zealand). For alternative sweeteners, use a 100 percent pure stevia extract without added ingredients, such as SweetLeaf natural stevia sweetener; 100 percent pure monkfruit; non-GMO erythritol; non-GMO xylitol; or inulin.

Vegetables Where GMOs hide: The most common genetically modified vegetables available in the United States are corn, potatoes, yellow squash, and zucchini.

Substitute: Organic varieties of the aforementioned—or any—vegetables.

When making baked goods, this comes into play most often when making zucchini bread.

Fruits Where GMOs hide: Common GMO fruits include papaya and some apples.

Papaya is hardly ever used in baking, so apples are the main culprit in this case. Also beware that dried fruits, such as dried cranberries, blueberries, and cherries, are typically sweetened with sugar that could be from genetically modified sugar beets.

Substitute: Organic apples. If your recipe calls for dried sweetened cranberries, blueberries, or cherries, also use organic varieties.

Flavoring Extracts Where GMOs tend to hide: Vanilla flavoring is increasingly produced through a new, unregulated experimental genetic technology—synthetic biology (synbio)—an extreme form of genetic engineering.

Substitute: Non-GMO Project Verified or certified organic pure vanilla extract, or unsweetened organic vanilla powder.

The Healthy Edge

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natural gourmet

By Joyce Piotrowski

what to eat now: cranberries These good-for-you berries add rich color and one-of-a-kind flavor to almost any food you can imagine

A

mong berries, the cranberry is an anomaly. It’s not a tender, sweet, and juicy product of sun-warmed summer fields. It’s not picked and popped into the mouth.

In fact, it’s never savored fresh. No, the cranberry is firm and tart, not ripening to red until cold fall days start to set in. The berry reveals its ruby color at the last possible moment, and clings to the bush as if anticipating the harsh winter to come. Its tartness jolts and warms the senses, enlivens other fruits, and makes this native-born American berry perfectly suited for bracing cold-weather dishes.

Fresh cranberries traditionally appear shortly before Thanksgiving, and you can’t miss the heaped up poly bags of merry berries crowding the produce section of markets this time of year. But they’ll be gone all too soon, so stock up. Cranberries last up to two months in the fridge. They also freeze well (for as long as a year) and maintain their firmness afterward. Just rinse them with water, and use as if they were fresh.

Fresh or frozen, cranberries are a true health food, despite being almost 90 percent water. The berries and the tangy juice they produce are loaded with disease-fighting antioxidants, plus they boast cancer-taming potential and antibacterial properties.

Spicy & Sweet Cranberry Condiment MAKES 2.5 CUPS

Use this like you would ketchup—drizzle it on poultry and meat (including soy “meats”) or Brie and chèvre cheese. You can also serve it with simple sides such as steamed carrots or quinoa.

3 cups fresh or frozen cranberries, rinsed and stemmed 1 cup apple cider vinegar 1 tsp. allspice ½ tsp. nutmeg 2 tsp. cinnamon 1 cup honey 1 tsp. salt 1. Put cranberries in 3-quart saucepan. Add vinegar, allspice, nutmeg, cinnamon, and 1 cup water. Bring to a boil over medium heat, and cook, uncovered, 10 minutes, or until berries are soft.

2. Put cranberries in blender and purée until smooth. Mix in honey and salt, and return to pan. Cook over medium-low heat 15 minutes, or until thick.

3. Remove from heat, cool, and store in an airtight container. May be kept in the refrigerator for up to 2 months.

PER 2-TBS. SERVING: 30 cal; 0g prot; 0g total fat (0 g sat fat); 8g carb; 0mg chol; 60mg sod; 0g fiber; 8g sugars

did you know...

Cranberries will bounce when they are ripe. In fact, they are sometimes called bounceberries.

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December 2017

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