Chamberlin's Healthy Edge June 2018

$3 free

June 2018

FOOD FOR THOUGHT

STAVE OFF ➐ DEMENTIA

POWERFUL WAYS TO

SURPRISING BENEFITS OF

ALOE JUICE P. 8

including BLUEBERRIES

BUG OFF!

The best natural insect repellents

plus

Just for Men

A guy’s guide to everything from hair loss to heart health HE_June18_FrontCovers_JS.indd 2

SPICE OF LIFE

TURMERIC FOR DIABETES, ARTHRITIS, AND MORE 4/23/18 9:12 AM

Badger

New Sun Care Products Badger introduces two new Clear Zinc Mineral Sunscreen Creams. These formulas are easy to apply and blend with your skin tone – starts out white, rubs in clear! Available in Active SPF 30 and Sport SPF 35.

Follow a day in the sun with Badger’s new Fair Trade Aloe Vera Gel, an unscented formula to cool, soothe and hydrate skin.

Salt Skill

Pink Himalayan Crystal Salt Products 6DOW 6NLOO RÎ?HUV D YDULHW\ of Himalayan Pink Salt products for home & health.

Try Revitalize Salt Bath to nourish your skin with 84 essential minerals naturally found in Himalayan salt. Skinny Soak Salt Bath RÎ?HUV a nourishing salt soak infused with the cellulite busting blend of grapefruit, wild orange, lemon, ginger & juniper berry. And promote health & ambiance with the Aromatherapy Himalayan Salt Lamp, featuring a stainless steel warming cup at the top to place your favorite essential oils.

Reviva

Charcoal Line Cleanse, moisturize and detoxify with Reviva’s new charcoal skincare treatment program. These formulas help remove impurities from your complexion and your body’s skin while deep cleansing and minimizing pores. This quick and simple regimen will help refresh and rejuvenate your skin by cleansing, scrubbing, and moisturizing.

Reviva’s charcoal skin care is safe for all skin types. The program includes Bamboo Charcoal Pore Minimizing Cleansing Gel and Mask, Coconut Charcoal Day Creme, Activated Charcoal Night Creme, and Coconut Charcoal & White Lava Body Wash.

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Ridgecrest Herbals

EssentialEyes

This complex formula provides fullspectrum support for overall eye wellness and helps sustain healthy eyes among WKH ČľRRG RI QHJDWLYH HÎ?HFWV RI EOXH light damage rampant from modern technology. The blend of botanical and nutrient ingredients in EssentialEyes™ have been shown to enhance low-light vision and reduce electronic eye strain.*

Master Supplements

Theralac 30 billion Theralac contains 30 billion CFU of ODFWREDFLOOL DQG ELČ´GREDFWHULD SURELRWLF cultures for complete intestinal coverage to help colonize the entire digestive tract.* The strains synergize and work together to promote digestive health, immune health, and a return to regularity so you can feel your best.* Gluten, dairy, nut and soy free.

Jarrow Formulas

Macula Protective Factors Macula Protective Factors™ is a synergistic combination of three key carotenoids to protect the eyes’ maculae against oxidative stress, blue light from all types of screens, LED lighting and the sun.* The macula of the eye is responsible for focus DQG FRORU GLÎ?HUHQWLDWLRQ :LWK OXWHLQ zeaxanthin and astaxanthin.

Flora

Travel Care Probiotic This clinically proven single strain probiotic has been shown to help reduce the incidence of traveler’s diarrhea and antibiotic-associated diarrhea while combating pathogenic “bad� bacteria.* It helps support and maintain gastrointestinal health, and is packed in a travel friendly package.

4/23/18 9:28 AM

Good Day Chocolate

Infused Chocolate Energy & Calm Good Day Chocolate introduces candy coated chocolate infused with nutrients and botanicals.

Calm Chocolate RÎ?HUV D VPRRWK EOHQG RI PDJQHVLXP O WKHDQLQH and chamomile to help release tension.* Energy Chocolate is a smooth and lasting boost that’s easy to control and delicious to eat. Energy contains 20mg of FDÎ?HLQH JUHHQ WHD DQG % YLWDPLQV LQ HDFK SLHFH 0DGH ZLWK IDLU WUDGH FKRFRODWH DQG QRQ *02 LQJUHGLHQWV

Ancient Nutrition

KetoMULTI

.HWR 08/7 LV D NHWR IULHQGO\ multivitamin and mineral whole food IRUPXOD VSHFLȴFDOO\ IRUPXODWHG IRU WKRVH IROORZLQJ D KLJK IDW ORZ FDUE GLHW DQG OLIHVW\OH ΖW FRQWDLQV SURELRWLF IHUPHQWHG QXWULHQWV SOXV HQ]\PH DFWLYDWHG minerals for optimal absorption and utilization.* )HDWXUHV DVKZDJDQGKD PLON WKLVWOH 0&7V DQG RUJDQLF chicken bone broth oil. It is gluten free and gut friendly.

Onnit

Alpha Brain This expertly formulated nootropic has been clinically studied to help support memory DQG IRFXV DQG LW ZRUNV WKH ȴUVW WLPH \RX take it. It contains earth grown Huperzine A, bacopa, cat’s claw and oat straw, which work synergistically to help healthy individuals support memory, focus, and processing speed.*

Youtheory Mens Shilajit 0HQȇV 6KLODMLW LV DQ DGDSWRJHQ WKDW is ideally suited for males 30 and older looking to maximize and ERRVW WHVWRVWHURQH OHYHOV 6KLODMLW is a complex mixture of humus, minerals, and organic substances that have been combined into an extraordinary VXSHUIRRG NQRZQ WR ERRVW WHVWRVWHURQH 6KLODMLW LV rich in fulvic acid, believed to account for many of the XQLTXH KHDOWK SURSHUWLHV RI VKLODMLW

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Extreme Edge Nitro Raspberry ΖQFUHDVH 1LWULF 2[LGH 12 OHYHOV with clinically studied NitrosigineŽ, a patented complex of bonded arginine VLOLFDWH VWDELOL]HG ZLWK LQRVLWRO 7KH 12 ERRVW ZLOO KHOS LQWHQVLI\ EORRG ȾRZ and accelerate muscle recovery.* This vegan, gluten free IRUPXOD KDV D QDWXUDO UDVSEHUU\ ȾDYRU

Vitalyte Electrolyte Replacement Drink Mix

Vitalyte’s electrolyte replacement drink formula contains the perfect combination of glucose and electrolytes that gives a superior absorption rate. This electrolyte blend is formulated to give anyone an athletic edge and extra endurance to perform their best in workouts or FRPSHWLWLRQ 1R DUWLȴFLDO FRORUV RU ȾDYRUV $YDLODEOH ȾDYRUV Cool Citrus, Grape, Lemon and Fruit Punch.

EcoDrink EcoDrink Multivitamin 12-pack

The most delicious and easy way to get your essential vitamins and minerals!

This refreshing, delicious thirst quencher and excellent nutrient delivery system helps boost the immune system, provide balanced energy without stimulants, aids in muscle recovery, and is loaded with electrolytes to keep you hydrated!* No sugar or calories. $YDLODEOH ČľDYRUV Peach Mango, Pink Lemonade, Fruit Punch or Berry.

NOĂ– Nectar NOĂ– Nectar 7KLV GDLO\ VKRW RÎ?HUV FRPSOHWH EUDLQ QXWULWLRQ ZLWK RYHU VFLHQWLČ´FDOO\ SURYHQ ingredients. The daily brain nutrition formula can help you be at your best in everything you do.* It provides the building blocks that help your brain operate at its most powerful. $OO ZLWK QR FDÎ?HLQH QR KDUPIXO VWLPXODQWV RU FKHPLFDOV QR FUDVK QR GHSHQGHQF\ QR VLGH HÎ?HFWV DQG QR DUWLČ´FLDO VZHHWHQHUV

4/23/18 9:29 AM

June 2018

features 18 Just for Men A guy’s guide to the most effective natural approaches for preventing and treating prostate enlargement, heart disease, sexual dysfunction, and more. .

22 Bug Off Love the great outdoors but hate the idea of getting stung? This summer, put down the toxic repellents and check out these safe, effective ways to ward off pests and treat insect bites.

Avocado, Sugar Snap Pea, & Blood Orange Salad

p. 31 departments NEWS FLASH

6

SUPER SUMMER SKIN

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

8

Here’s to Your Health. Long used in beauty and skincare products, and to heal burns and skin problems, aloe juice is now being recognized as a powerful internal remedy.

HERBAL ADVISOR

10

Benefits of Turmeric and Curcumin. The popular curry spice offers a wide array of uses for health and wellness.

HEALING EDGE

12 14

Bounce Back. No pain, no gain? It doesn’t have to be that way with these effective, natural strategies for post-workout recovery.

2

C’s THE DAY

17

This ordinary vitamin boasts some extraordinary benefits.

5 STEPS TO MORE ENERGY

26

Put the pep back in your step with these supportive foods and supplements.

PURE BEAUTY

28

Face Scrubs to Leave You Glowing. A few of our favorite washes and exfoliators.

Stay Sharp. Seven powerful ways to protect your brain and prevent dementia.

EXPERT’S CORNER

16

Keep your skin glowing with these simple tips.

NATURAL GOURMET

30

Specialty Oils. Go beyond olive oil with these lesserknown selections. Plus recipes to help you get started.

CLEAN EATING

32

Vegan Ice Dream. Cool off with this decadent dessert.

June 2018

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4/26/18 9:15 AM

COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.

peanut butter GLUTEN FREE

CHOCOLATE TRUFFLE

(Gluten-free, Grain-free, Egg-free, Soy-free, optionally Dairy-free and Nut-free) Makes 24 INGREDIENTS: ¾ cup sifted powdered sugar ½ cup creamy peanut butter or seed butter 3 tablespoons unsalted butter or dairy-free butter, melted 4 tablespoons NeoCell Super Collagen 1¼ cups semisweet chocolate chips or dairy-free chocolate chips 1 tablespoon vegetable shortening Flaky sea salt

Recipe by Carol Kicinski

HOW TO MAKE IT: Line a baking sheet with parchment or waxed paper.

Combine the powdered sugar, peanut butter, butter, and collagen together in a mixing bowl and mix until fully combined. Divide the mixture into 24 equal-sized balls.

Place on the prepared baking sheet and refrigerate for 30 minutes.

Combine the chocolate chips and shortening in a microwave-safe bowl and microwave on high power for 60-90 seconds or until most of the chocolate chips are melted. Stir until smooth and glossy. Dip the truffles into the chocolate to coat and place back on the baking sheet. Sprinkle the top with a small pinch of sea salt and refrigerate for another 15-30 minutes.

For more Collagen infused recipes visit neocell.com/recipes

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1/23/18 8:49 AM

editor’s letter Sumertime. . . . . . and the livin’ is easy. Sort of.

It’s true that summer is the season of vacations, barbecues, and all-around fun, but despite the claims of songwriter George Gershwin, summer does come with its own set of challenges—from skin-damaging sun to pesky insects to the fact that it’s just too darn hot. This issue of The Healthy Edge is packed with tips to help you navigate these seasonal issues in natural style.

For starters, check out “Secrets to Super Summer Skin,” (p. 16), for a look at foods and supplements that can help protect against the sun’s harmful rays and keep you glowing all season long.

Nothing can ruin a pleasant summer outing faster than stinging, biting insects. “Bug Off,” (p. 22), offers the best natural ways to ward of these pesky pests, along with soothing strategies to try if you do get stung.

Most of us are more active in the summer, and experience the aches and pains that come with increased exercise. In “Bounce Back,” (p. 14), naturopathic doctor Emily Kane offers her favorite strategies for recovery.

(Spoiler alert: protein is the key.)

And what would summertime be without a delicious dish of cool, refreshing ice cream? “Vegan Ice Dream,” (p. 32) offers a healthful take on this seasonal favorite, so you can enjoy the flavor without the guilt.

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

4

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designer Mark Stokes Cover Design Rachel Joyosa Production Manager Mark Stokes

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President & Managing Andrew Amil Director, HLG Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997

Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 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 Vice President, Controller Joseph Cohen Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III

THE HEALTHY EDGE. Vol. 8, No. 5 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.

June 2018

HE_June18_Masthead_JS.indd 4

4/26/18 9:13 AM

Overwhelmed?

Reach for AnxioCalm.

AnxioCalm® is a groundbreaking, clinically studied product to quiet your nerves and relieve occasional anxiety. This formula contains clinically studied EP107™, a unique botanical that is the safe and effective way to relieve everyday stress and excessive worry. When life feels overwhelming, find your calm with AnxioCalm.* EuroPharmaUSA.com †Relieves occasional anxiety and stress. *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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MONEY-BACK GUARANTEE

3/15/18 9:24 AM

newsflash

24 million That’s the number of cases of cataracts in Americans over age 40, according to the National Eye Institute.

New Supplement May Boost Athletic Performance in Women A study published in the Journal of the International Society of Sports Nutrition found that female athletes who took a special blend of minerals and nutrients for a month improved their performance.

Called Vionica, the supplement includes iron, copper, zinc, carnitine, and phosphatidylserine (PS). “I decided to start with minerals that are commonly low—or thought to be low in many diets—and brought in some of the supporting cast,” said Robert DiSilvestro, PhD, of Ohio State University, who developed Vionica. “We know that young women, in particular, often have microdeficiencies in nutrients and that those nutrients play a role in how cells work during exercise.”

To test this mix of nutrients, DiSilvestro recruited 28 female athletes. Half received the supplement sprinkled into a beverage of their choice twice daily, and half received a placebo. After a month, researchers found that those in the supplement group saw their 3-mile run times drop from 26.5 minutes on average to 25.6 minutes.

Stationary bike distance covered in 25 minutes increased to an average of 6.5 miles, compared to 6 miles at the start of the study.

royal advice Want to live like a king—or, at least, a princess? Try taking a probiotic. That’s the advice from Meghan Markle, who recently became engaged to Prince Harry of England. “Always travel with a high strain probiotic and hydrate like you’re dying of thirst,” Markle wrote on her blog, “This dynamic duo of probiotics and agua will keep your gut health in check and honestly stave off jet lag if you’re globetrotting.”

PRENATAL HEALTH . . . FOR MEN Women have long been aware that prenatal diet and lifestyle choices can have profound implications for the health of their children, but scientists at the University of Southampton in England recently published a review of research in The Lancet that emphasizes the importance of these factors in men, as well.

The researchers determined, among other findings, that male obesity is associated with poor sperm quality, which may be associated with increased risk of health issues in offspring. “Research [shows] that our gametes and early embryos are sensitive to. . . poor parental diet. These effects can change the process of development, affecting health of offspring, which makes the case for both parents to have a healthy lifestyle before conception and pregnancy,” said Tom Flemming, PhD, coauthor of the review.

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June 2018

HE_June18_Newsflash.indd 6

4/26/18 9:14 AM

Look

Youthful

Look

Beautiful Look

Healthy

What I Love about BioSil Scientifically Advanced Collagen Generator®†

“Clinically Proven for My SKIN, NAILS, and HAIR!” Nothing gives a better first impression than thick, luscious, radiant hair. For those up close moments, you want smooth, firm, glowing skin. And great looking nails are always a big plus. BioSil is clinically proven for all three. I love the results I see in my skin, hair, and nails!

“BioSil Gives Me the Power of Genuine Collagen-Generating Science” I love the fact that BioSil is formulated by medical researchers and is proven in bona fide double-blind, placebo-controlled clinical trials. That way, you know it works!

“BioSil Is Vegan, Non-GMO, and Sustainably Sourced”

“With BioSil, I Regain Lost Collagen, Add New Collagen, and Protect My Existing Collagen’’

I’m a vegetarian, and try to be a responsible steward of our planet. I love BioSil because it’s sustainably sourced, completely vegan, non-GMO, and contains no animal parts or sea organisms.

What good is generating collagen if you’re just going to lose it all over again!? That’s the reason I love how BioSil protects both my new and existing collagen. You will too!

“BioSil Generates Collagen Naturally, with My Own DNA Fingerprint!’’

BioSil works completely naturally. BioSil activates the actual enzymes that generate collagen in humans. That way I know that the collagen has my own DNA fingerprint – and I love that!

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Decreases Fine Lines & Wrinkles 30.0%‡† Increases Skin Elasticity 89.0%‡† Increases Hair Thickness 12.8%**† Increases Hair Strength 13.1%**† Dramatically Increases Nail Strength‡†

BioSil® – Start Your Own Love Affair! www.BioSilUSA.com ©2018 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. †

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

Wickett, et al. (2007) Arch Dermatol Res, 299: 499-505. ‡Barel, et al. (2005) Arch Dermatol Res 297: 147-153. Results may vary.

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3/22/18 9:37 AM

supplement advisor

By Vera Tweed

aloe juice: here’s to your health Long used in beauty and skincare products, and to heal burns and skin problems, aloe juice is now being recognized as a powerful internal remedy

A

loe gel has been a popular topical remedy for thousands of years, and today aloe juice is gaining popularity around the world. Some claim that it makes skin glow and look younger, perhaps because it’s hydrating and contains a variety of vitamins and minerals. And studies show a number of other important benefits.

“I use it for ulcerative colitis, for stomach ulcers, and it’s good for blood sugar and for high cholesterol,” says Matthew Strickland, ND, founder of Southeastern Integrative Health and Wellness in Durham, N.C. (southeasternwellness.com). “It’s well studied for type 2 diabetes and has been shown to reduce blood sugar 30 to 40 percent—very significantly,” he adds.

Lowering blood sugar can also be beneficial for those without type 2 diabetes. Government surveys show that 86 million Americans have prediabetes, meaning blood sugar that’s elevated enough to multiply risk for diabetes and heart disease, but not high enough to be classified as diabetes.

Even blood sugar in the upper range of

“normal” increases health risks. In fact, high blood sugar speeds up the aging process, so the benefits of aloe juice can have far-reaching consequences.

Two Types of Juice Aloe leaves have a tough outer coating that protects the gel. Juice can be made from the whole leaf or only from the inner gel, also called the “inner fillet” or “inner leaf.” Strickland always recommends the inner-leaf variety, which is the type tested in studies.

Cut open an aloe leaf and in the tough, outer part, you’ll see little white beads.

Made of latex, they contain toxic chemicals (anthraquinone glycosides) designed to discourage predators from eating the plant. With a strong bitter taste, these chemicals stimulate diarrhea.

Whole-leaf aloe juice is filtered to remove the offending chemicals, but some trace amounts remain and may cause diarrhea, especially with higher doses of juice. In case you’re wondering, the whole-leaf juice is not recommended for constipation, because anthraquinone glycosides may have other, toxic effects.

Study Highlights Blood sugar and cholesterol: More than 10 studies found that aloe juice reduced levels of blood sugar and cholesterol in people with type 2 diabetes.

In some, aloe juice was added to diabetes medication, which improved results.

Ulcerative colitis: This disease is debilitating. “For ulcerative colitis, one in three people who took aloe juice for four weeks went into remission,” says Strickland. “For those who respond, it’s life-changing.”

Stomach ulcers: A study that treated stomach ulcers with aloe juice found that most patients went into remission.

Researchers noted: “The gratitude expressed by the patients was in each instance so sincere as to leave little doubt about the reorientation of their previously dismal outlook on life.”

HOW MUCH ALOE JUICE SHOULD I DRINK? Choose a juice designed to be taken internally; never ingest topical aloe gel. You can drink aloe juice at any time of day, with or without food, says Strickland. But take it at least an hour apart from medication or other supplements. Aloe juice may bind with drugs or supplements and reduce their absorption.

For type 2 diabetics taking medication, Strickland emphasizes the need to work with a knowledgeable health care provider, as medication dosages will need to be adjusted to avoid dangerously low levels of blood sugar. Studies of diabetics have used 15 ml of aloe juice per day.

For other uses, Strickland recommends: To prevent high blood sugar: 5–10 ml daily For ulcerative colitis: 50 ml twice a day for two days, and then 100 ml twice daily To lower cholesterol: 10–20 ml daily For stomach ulcers: individual needs vary

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June 2018

HE_June18_SupplementAdvisor_JS.indd 8

4/23/18 9:52 AM

The Highest Quality Omega-3s From Sea to Store

The Carlson Omega-3 Difference

✔ Professional Strength ✔ Superior Purity & Potency ✔ Wild Caught ✔ Sustainably Sourced

888-234-5656 | www.carlsonlabs.com

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3/22/18 9:37 AM

herbal advisor

By Vera Tweed

benefits of turmeric and curcumin The popular curry spice and its active ingredient (curcumin) offer a wide array of uses for health and wellness

T

he spice that gives curry and mustard their bright yellow colors, turmeric has become a leading herbal ingredient in supplements, drinks, and foods because it promises a mindboggling array of health benefits. And the evidence from studies, with turmeric or its bioactive extract, curcumin, continues to grow. Although the way the herb works is not fully understood, it’s known to be an anti-inflammatory and antioxidant, reducing risk for some cancers and enhancing many aspects of health. Here are a few of its uses:

➊

Improved Memory. For years, it’s been suggested that eating lots of turmeric is a reason why seniors in India have much lower rates of Alzheimer’s than Americans. Now, a study at the University of California Los Angeles may help to explain the link. Among 40 people ages 50–90, those who took a curcumin supplement daily improved their memory, according to standard tests, by 28 percent after 18 months.

healthy tip!

If you suffer from hay fever, try curcumin to help ease symptoms, including sneezing and congestion.

➋

A Stronger Heart. A review of studies with a total of 649 patients, published in Nutrition Journal, found that both turmeric and curcumin supplements could enhance heart health by reducing LDL (“bad”) cholesterol and lowering triglycerides among people at risk for heart disease. Levels of “good” HDL cholesterol did not change. In earlier animal research, curcumin somewhat reversed enlarged hearts, reduced scar tissue, and improved heart function.

➌

Better Digestion. Turmeric is a time-honored traditional remedy for indigestion, and studies have found it can help heal or prevent digestive disorders. British researchers found that a turmeric extract, taken daily for eight weeks, reduced symptoms of irritable bowel syndrome. In Japan, adding curcumin to prescription medications for ulcerative colitis improved results. Adding turmeric to food can also reduce risk for bacterial stomach infections.

➍

Seasonal Allergy Relief. A study of 241 people with seasonal allergies, published in the Annals of Allergy, Asthma & Immunology, found that curcumin significantly reduced symptoms, when compared to a placebo.

Taken daily for two months, the supple-

ment reduced sneezing, mucus, and nasal congestion, and improved breathing.

➎

Less Diabetes. A study published in Diabetes Care found that curcumin supplements, taken daily for nine months, effectively prevented diabetes from developing among people who were already at high risk for the disease.

In a group of 240 people diagnosed with prediabetes, none of those taking curcumin developed diabetes, compared to 16 percent of those taking a placebo.

Curcumin reduced inflammation and improved the body’s ability to use insulin, which improves levels of blood sugar and keeps diabetes at bay.

➏

Arthritis Pain Relief. Studies with nearly 800 people have found that curcumin relieves pain from osteoarthritis, sometimes just as well as ibuprofen.

And those with rheumatoid arthritis can also benefit. A study published in the Journal of Medicinal Food found that taking a curcumin supplement for three months reduced pain, inflammation, and medical markers of rheumatoid arthritis.

Terry Naturally CuraMed Curcumin 375 mg

Nature’s Answer Turmeric-3 Liquid

Jarrow Golden Milk Turmeric Infusion

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June 2018

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4/23/18 9:54 AM

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2/21/18 9:36 AM

healing edge

stay sharp 7 powerful ways to protect your brain and prevent dementia against dementia, especially beta blockers (such as Inderal) and ACE inhibitors.

➋

Emotions. Natural remedies can be helpful in easing depression and anxiety and promoting restful sleep, all of which are important in maintaining brain health. For example, curcumin, an extract of turmeric, was shown to be more effective for depression than antidepressants, according to two separate 6-week studies. For both anxiety and sleep, a component of echinacea (found in Terry Naturally’s AnxioCalm) can be very helpful with no side effects. And for restful sleep, try an herbal sleep formula and/or 5 mg of melatonin—both can be very helpful.

➌

Metabolic. This means optimizing your hormone levels. For example:

* Low thyroid levels were associated with

a 240 percent higher risk of dementia in women. Elevated thyroid had as much as an 800 percent higher risk in men.

* Free testosterone in the bloodstream

D

ementia is a devastating condition that affects upwards of 10 million Americans, with some 5 million of those diagnosed with Alzheimer’s disease. Current treatment generally revolves around two drugs—Aricept and Namenda—that are only mildly effective, at best. Beyond that, conventional medicine has little to offer.

There is a lot you can do through nutrition and with supplements to prevent or slow the progression of Alzheimer’s and dementia. Here are my top 7 tips—organized using the mnemonic “DEMENTIA”—to help optimize and maintain brain power.

7 WAYS TO PROTECT YOUR BRAIN

➊

Drugs. Get off unneeded ones.

Anticholinergic (AC) medicines such as Benadryl, tricyclic antidepressants, and incontinence medicines are especially problematic. Risk for cognitive impairment was increased by 50 percent in adults who received at least 3 mild

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ACs for more than 90 days, and by 100 percent in those who received 1 or more severe ACs for more than 60 days. Acid blockers such as omeprazole (e.g., Prilosec) are also associated with increased risk of dementia. On the other hand, blood pressure pills can be protective

was associated with a decrease in the risk of developing Alzheimer’s. In one study, men who developed Alzheimer’s disease had about half the free testosterone in their bloodstreams as men who did not.

➍ ➎

Ears and eyes. Have regular vision and ear exams to optimize function.

Nutrition. Some forms of dementia can be caused (or worsened by nutrient deficiencies, so it’s important to optimize key areas of your diet. Begin with a low-gluten, wholefoods diet, and then:

* Emphasize B vitamins, especially folate

and vitamin B12. According to an article in

June 2018

HE_June18_HealingEdge_JS.indd 12

4/23/18 9:55 AM

By Jacob Teitelbaum, MD

JAMA Psychiatry, “The recent VITACOG study, in which 271 individuals older than 70 years who had mild cognitive impairment received supplementation with high-dose folic acid and vitamins B6 and B12, confirmed what other studies showed. They lost less brain function compared to people who had normal homocysteine and normal vitamin levels, meaning that those with high levels of homocysteine or with clinical or biochemical vitamin deficiency can benefit from supplementation.” Have your doctor check your B12 (keep over 540) and homocysteine levels (keep under 9) regularly through a blood test.

* Take curcumin (or turmeric) in doses of 750 mg, twice per day. The prevalence of Alzheimer’s in India is 70 percent lower than in the U.S., and this has been traced to turmeric in the diet, which shows promise in many neurodegenerative conditions, including Parkinson’s disease.

➏

Infections and Anemia. These and other easily cured conditions can cause cognitive problems if left untreated. If you notice a loss of memory or cognitive function, get a checkup from

SUPER NUTRITION FOR THE BRAIN High nutritional status equals higher mental function. Given the frequency of nutrient deficiency in the elderly population, it is likely that many cases of impaired mental function have a nutritional cause. The goal should be to bathe the brain in “super nutrition,” as numerous studies have shown that brain function is directly related to nutritional status. Focus on these foods and nutrients:

* VITAMINS C AND E: Diets high in antioxidants such as vitamins C and E prevent age-related * *

memory loss and other degenerative brain disorders. Emphasize green leafy vegetables, brightly colored vegetables, and flavonoid-rich fruits such as citrus, berries, and cherries.

BLUEBERRIES AND BLUEBERRY EXTRACTS: In animal studies, researchers found that blueberries protect the brain from oxidative stress and memory loss. When older rats were given the human equivalent of 1 cup of blueberries a day, they demonstrated significant improvements in both learning capacity and motor skills, making them mentally equivalent to much younger rats.

CELERY AND CELERY SEED EXTRACT: These contain a compound, 3-n-butylphthalide (3nB), that has brain-health benefits. In human and animal studies, 3nB significantly improved learning deficits, as well as long-term spatial memory. Researchers have concluded that, “3nB shows promising preclinical potential as a multitarget drug for the prevention and/or treatment of Alzheimer’s disease.”

—Michael T. Murray, ND

a neurologist and holistic physician (see ABIHM.org to find one).

➐

Tumors and other brain issues.

Dementia is a very good reason to get a CT Scan or Head MRI. Early detection can make all the difference.

By following these common-sense, research-proven tips, you can often stave off dementia, while simultaneously improving brain function.

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The Healthy Edge

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expert’s corner

By Emily A. Kane, ND, LAc

bounce back The best natural strategies for exercise recovery

Q:

I’ve heard that it’s not ideal to work out extra hard on the weekend.

This is the only time I have for prolonged exercise. What’s the solution?

—Warren L., Coeur d’Alene, Idaho

For starters, remember that you don’t have to go to the gym to exercise. Ideally, you want to mix in some extra movement every day—and there are plenty of things you can incorporate into your normal routine when you’re pressed for time.

The 13,000 steps per day idea is a great place to start. Walk everywhere you can. Take the stairs when there is an option. Don’t circle around looking for a parking space—park farther away and walk across the parking lot. The more movement you get during the week, the less you’ll feel compelled to cram it all into the weekend.

That said, the real issue with strenuous exercise is recovery. And the answer is protein. Post workout protein helps recovery. This is physiologically undeniable. So instead of snacking on a granola bar after finishing a hike, a bike ride, or a weight-lifting session, mix up a protein powder drink (whey- and pea-based are typically good options, but read the labels: a recovery drink should contain fewer than 10 grams of carbs per serving).

A mouthful of free-range grilled chicken, a hard-boiled egg, or, my favorite, some wild smoked salmon are other great choices.

A:

Awesome Aminos I’m a big fan of Jade and Keoni Teta, brothers who have published articles on the subject of exercise as medicine (see jadeteta.com). I learned about branched chain amino acids (BCAAs)— leucine, valine, and isoleucine—from them. These are ideally consumed in a 3:1:1 ratio after working out to maximize 14

muscle mass maintenance and stabilize blood sugar, which tends to drop after a workout. This blood sugar dip increases the odds that you’ll grab something full of carbs—which is a bad idea. Best of all, BCAAs promote fat loss because they help maintain metabolically active tissue.

Ease the Aches

begin to run out of stored oxygen and start to burn glycogen, which creates pyruvate and hydrogen by-products. In turn, this causes a post-workout “burn.”

You can rub a topical magnesium lotion into your skin (focus on the big muscles of the thighs and shoulders) after a shower. Or take an Epsom salt bath if you have the time and inclination.

Epsom salts are made with magnesium sulfate, and they are widely available and inexpensive. Put 2 cups into a not-too-hot tub of water and enjoy.

Third, take digestive enzymes without food. When taken between meals, enzymes are absorbed intact, and then can help “digest” any tissue debris of the micro-injury caused by physical activity. Use 500–1,000 mg of bromelain at bedtime for a few nights after strenuous physical activity. It’s great combined with turmeric, a bioflavonoid with potent anti-inflammatory benefits.

If you push yourself hard with strenuous exercise over the weekend and typically feel sore on Monday, consider three simple strategies to minimize the pain.

First, you need to stretch at least 5 minutes for every 55 minutes that you spend working out, which is especially important immediately after strenuous exercise. Muscles become contracted when they’ve been worked out, and they need to be stretched back out afterward.

Allocate time for stretching into your workout schedule. In fact, it’s a good idea to devote two of your daily workouts per week to deep, prolonged stretching did you sessions. Yoga is ideal. know...

Second, consider Stretching 5 minutes magnesium for for every 55 minutes of displacing the exercise can help minimize muscle by-products of pain. anaerobic respiration. Your muscles have a certain amount of oxygen reserve. But after about 20–40 seconds of intense working out (depending on conditioning), you

June 2018

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3/20/18 11:43 AM

Secrets to Super Summer Skin

BY MARY ANN O’DELL, MS, RDN THE SKIN REQUIRES MANY NUTRIENTS TO LOOK AND BE HEALTHY. Stresses from the environment can place the skin at risk of becoming dull and blemished, especially during summer months when more people spend time outside in the sun. Follow these tips this summer to help protect your skin and keep it healthy and glowing.

• Drink Up. A hydrated body helps nourish skin cells and allows watersoluble vitamins, such a vitamin C, to work better. Focus on meeting

most of your fluid needs through pure water, but antioxidant-rich green tea is also a good option.

• Boost Collagen. Loss of collagen throughout the years can contribute to signs of aging, including wrinkles and dry skin. Boosting vitamin C intake and ingesting collagen have been found to help support the body’s production of collagen, improving overall skin health and lessening signs of aging.

• Soften with Hyaluronic Acid.

Hyaluronic acid attracts and holds water, acting as a spacefilling substance in the human body, helping to keep collagen hydrated and youthful. The skin contains over 50 percent of the body’s hyaluronic acid, so it is vital for healthy skin structure and maintenance. Hyaluronic acid can be used both topically and internally to help maintain youthful, smooth, elastic skin.

• Protect skin from the sun: Eating a colorful diet rich in carotenoids (found in orange and green vegetables) can help shield the skin from the sun’s damaging rays. The American Academy of Dermatology also recommends using a sunscreen with SPF 30 or more. It should be reapplied every two hours during sun exposure.

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June 2018

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4/23/18 10:00 AM

C’s the Day: Benefits of Vitamin C

BY MARY ANN O’DELL, MS, RDN VITAMIN C: IT’S A NUTRIENT ALMOST EVERYONE HAS HEARD OF. It’s known as an antioxidant that supports the immune system, but its benefits go beyond these basics. Here are just a few: Stress Control. Research suggests that vitamin C may be a useful part of a stress reduction program. One study found that people with high levels of vitamin C do not show the expected mental and physical signs of stress, and they recover from stressful situations faster than people with low levels of vitamin C in their blood.

Cardiovascular Health. Vitamin C may be helpful for blood pressure control, and one study has found that a daily dose boosted the health of the endothelium—the thin layer of cells lining blood vessels—which may boost overall heart health. Research has also suggested that low blood levels of vitamin C may be a predictor of increased stroke risk.

DIY Vitamin C Serum Ingredients: 1 tsp. pure vitamin C powder 1 tsp. purified water 1½ Tbs. aloe vera gel ¼ tsp. vitamin E oil 2 drops frankincense essential oil 2 drops rose essential oil Directions: In a bowl, whisk vitamin C powder and water.

Add aloe vera gel, and whisk again. Add the vitamin E oil and essential oils. Whisk until all ingredients are well blended. Pour serum into a 2 oz. amber glass bottle to help reduce exposure to light.

To Use: Apply to face each night or every other night. Wash off in the morning before applying makeup.

Collagen Formation. Collagen is the most abundant protein in the body, giving strength and resilience to connective tissue in blood vessels, bones, cartilage, and skin.

Collagen gives skin its youthful suppleness and tautness. Vitamin C is necessary for collagen production, as well as tissue growth and repair. Vitamin C’s benefits for skin can be acquired both topically and internally.

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Unless specified, lecithin is derived from soy, and so it would need to be avoided.

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Phospholipids help maintain energy and nutrient transfer across the cell membranes, especially in the brain, making them key factors in both learning and memory.

Lecithin is also lipotropic, helping the liver break down cholesterol and fats.

Lecithin works by enabling fats to be dispersed in water, so they are more efficiently utilized or eliminated by the body, protecting arteries from fatty buildup. This may explain why lecithin is often used to control both cholesterol and weight.

Lecithin granules or powder have a slight nutty flavor and can be easily added to your favorite smoothie or protein shake. So don’t miss out on the benefits of lecithin because you can’t have soy. Just make the switch to nonsoy sunflower lecithin.

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The Healthy Edge

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4/26/18 9:10 AM

The most effective natural approaches to preventing and treating prostate enlargement, heart disease, sexual dysfunction, and more

BY MARK STENGLER, NMD

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➊

Enlarged Prostate (Benign Prostatic Hyperplasia)

The all-too-common problem of prostate enlargement, also known as benign prostatic hyperplasia (BPH), affects almost half of men over the age of 45. It is characterized by problems with urination, including difficulty starting and stopping, a sluggish stream, the need to urinate frequently at night, and the tendency to dribble.

As men age, their hormone status changes. Testosterone levels decline, while levels of estrogen and a metabolite of testosterone known as DHT increase—and this fuels prostate growth. To make matters worse, toxins such as pesticides and herbicides, plasticizers such as BPA, and other environmental pollutants known as xenoestrogens mimic the effects of estrogen in the body and exacerbate the problem. So the key to successful treatment is to reduce their effects on the prostate.

Natural solutions To prevent and treat prostate enlargement, eat plenty of fruits and vegetables, particularly cruciferous vegetables such as broccoli and cauliflower, that promote hormone balance by detoxifying estrogen. Also consume foods that are high in omega-3 fatty acids, which reduce prostate inflammation. Cold-water fi sh (salmon, sardines), flaxseeds and flaxseed oil, fermented soy (miso, natto, tempeh), and nuts and seeds are all good sources.

Zinc-rich foods, including pumpkin seeds, are also helpful. And limit your intake of sugar, caffeine, and alcohol, all of which can inflame the prostate.

➋

Low Libido and Erectile Dysfunction

Problems with libido and sexual function may be symptoms of underlying health conditions. Hormone balance is often the cause, while circulatory and psychological issues can also be factors.

If you experience such difficulties, consider a hormonal assessment by a holistic doctor. Hormone deficiencies such as DHEA and testosterone may be contributing factors. Also note that pharmaceuticals, including those prescribed for high blood pressure, depression, and high cholesterol, may be the cause of your problems.

Natural solutions Supplement-wise, saw palmetto extract has been shown in several studies to help BPH. A meta-analysis published in the Journal of the American Medical Association reviewed 18 randomized, controlled trials involving 2,939 men with BPH and found that saw palmetto can improve urinary flow as effectively as the commonly used drug Finasteride.

Pygeum africanum is an herb that works well with saw palmetto to improve prostate health and nightly urination; beta sitosterol is a phytonutrient that reduces symptoms of BPH; and indole-3-carbinol is an extract of broccoli that helps the liver metabolize hormone metabolites that may cause prostate swelling. And don’t forget zinc, which is an invaluable mineral for treating prostate enlargement.

There are several herbal supplements that can help. Tribulus, better known as “puncture vine,” is thought to be effective because it turns on the body’s natural testosterone-making process. Tribulus seems to increase the production of luteinizing hormone (LH), which may raise testosterone levels. Also, maca root and fenugreek extract have been shown in preliminary research to improve libido and sexual function. They help increase the bioavailable form of testosterone in the body.

If erectile dysfunction is related to circulation problems, consider the amino acid L-arginine. In addition, Chinese (Panax) ginseng has a rich history of use by herbalists to help improve sexual function.

What to take What to take Saw palmetto: 320 mg daily of an 85–95 percent fatty sterol standardized extract Beta sitosterol: 60–130 mg daily Pygeum africanum: 120 mg twice daily Indole-3-carbinol: 300 mg daily.

Zinc: 25–50 mg, along with 1–2 mg of copper

Tribulus terrestris: 1,500 mg daily Maca: 500 mg two to three times daily Fenugreek: 1,200 mg of an extract daily L-arginine: 1,000 mg three times daily on an empty stomach Chinese ginseng: 300 mg daily of an extract that contains 4–7 percent ginsenosides

➌

Heart Disease

One in three men can expect to develop some form of major cardiovascular disease before age 60. The most common form is coronary heart disease, where plaque starts to occlude the heart arteries and restrict blood flow.

Research in the past decade has shown that chronic inflammation in the arteries is at the root of heart disease. This chronic inflammation can be normalized by a healthy diet rich in fruits, vegetables, nuts and seeds, and cold-water fish. A Mediterranean diet is associated with a lower incidence of coronary heart disease and improves the prognosis of those with existing coronary heart disease. Exercise is also important, as is the use of some key supplements. And note that testosterone deficiency may also be a risk factor for heart disease in men.

Natural solutions There are many well-studied supplements that help to prevent and treat heart disease.

Magnesium is necessary for a normal heart rhythm and blood flow. Unfortunately, up to 70 percent of people are deficient in this important mineral.

Coenzyme Q10 (CoQ10) is key to the chemical reactions that produce cellular energy, including in the cells of the heart. CoQ10 soaks up free radicals and is particularly good at protecting lowdensity lipoproteins (the bad cholesterol) from oxidation, a process that contributes to plaque build-up in the arteries. Many studies show that CoQ10 helps strengthen heart muscle and improves a variety of heart conditions. It may also lower blood pressure, a leading cause of heart disease.

Fish oil reduces inflammation, improves blood flow, and keeps artery walls from becoming sticky. It also reduces the levels of fats in the blood.

The Healthy Edge

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4/26/18 9:11 AM

related to overactivity of the male hormone dihydrotestosterone (DHT) within the hair follicle. While drug therapies are aimed at reducing the effects of DHT, there are some safe, nontoxic ways to approach hair loss in a similar manner.

Natural solutions

One review of previous studies found that consuming dietary fish oil or taking fish oil supplements is associated with a 24 percent reduction in deaths from heart attack in people with or without cardiovascular disease.

Be aware that B vitamins such as B12, folate, and B6 are important for preventing heart disease. All three of these B vitamins help reduce homocysteine, which is associated with increased stroke risk.

Cholesterol levels should not be the sole focus of cardiovascular health, as is often the case in conventional medicine.

But there are some people who need nutritional support in this area, often due to genetic reasons. Red yeast rice extract and niacin have excellent track records in balancing lipid levels.

Saw palmetto helps more than just the prostate gland. Since it has a blocking effect on DHT, it can also help balding.

A study in The Journal of Alternative and Complementary Medicine found that a product containing saw palmetto and a plant compound called beta sitosterol (also found in saw palmetto and other plants) may increase hair growth in men.

There are several nutrients that could be potentially involved with hair loss. For a comprehensive approach, I recommend supplementing with a multivitamin/ multimineral, as well as extra biotin and silica.

What to take Magnesium: 500 mg daily Coenzyme Q10: 100–300 mg daily Fish oil: 1,000 mg of EPA and DHA combined B-complex vitamin: take according to label directions Red yeast rice extract: 1,200 mg twice daily Niacin: start with 500 mg and work up to 1,000–1,500 mg daily

➍

What to take

Baldness

Male pattern baldness is characterized by a receding hairline and loss of hair, especially on the crown of the head. By age 40, two-thirds of Caucasian men are noticeably bald. Research demonstrates that balding appears to be

Saw palmetto: 320–400 mg of an 85 percent liposterolic daily High potency multivitamin and mineral formula without iron Biotin: 3,000 micrograms daily Silica: 1–2 capsules daily, according to package directions

MEN’S HEALTH SUPPLEMENT GUIDE

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Bluebonnet CholesteRíce supports heart function and healthy cholesterol levels with red yeast rice, CoQ10, and plant sterols.

Irwin Naturals Steel-Libido enhances performance and desire with a blend of traditional botanicals and target nutrients.

June 2018

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, e s or w or eck OUR g— d ch ore n tu an d m SUMMER s g nts an GUIDE n i , t et pelle ites g of ic re ct b a e de tox t ins i he the rea t t ate own sts, h ut ut d f pe b rs r, p d of o e r tdo m wa u t o s sum s to a re Thi ay EED g w he se? tive ERA TW t ve isea ffec BY V o L d ,e e rn safe o g-b hese u b tt a p ou u ing k pic

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M

osquitoes, ticks, and other bugs are not only annoying, they can also threaten human health. As far back as 2700 BC, a malaria-like disease was described in Chinese medical literature, and again in ancient Greek and Indian Sanskrit writings, where it was attributed to insect bites.

More recently, the spread of the zika virus has become a new challenge, raising the question of whether or not to use chemical insect repellents that, although designated safe by government agencies, are toxic substances.

DEET, for example, considered the gold standard for bug protection, can melt plastic.

What’s the best option? For some, chemical insect repellents are out of the question, perhaps because of a bad experience with a product, individual sensitivities, or simply on principle. For the rest of us, there isn’t one right answer, but there are several different natural strategies to try.

your environment If you work in a building with sealed windows, and the screens on your doors and windows at home are in good repair, you likely won’t have an issue with insects buzzing around indoors.

On the most basic level, this is your best bug protection. When venturing outside, the best choice depends upon where you live, and insect repellents aren’t the only weapon.

Candles—Citronella candles, widely promoted to keep bugs at bay, have had mixed results in studies. However, one study found that being near a burning citronella candle reduced bites by 42 percent. Perhaps surprisingly, being near a regular burning candle also reduced bites (by 23 percent). This may be because mosquitoes are attracted by the carbon dioxide we exhale when we breathe, and the same gas emanating from a burning candle distracts them.

Clothing—If you’re into hiking or camping, or just live in an area that’s rife with mosquitoes and ticks, the right clothing can protect you in more ways than one. Loose clothing, with long sleeves and pants tucked into socks, creates a physical barrier against insects, but color also makes a difference. If you wear light-colored clothing, mosquitoes that bite during the day won’t see you as well from a distance. Once they’re closer, they rely on smell, especially sweat and bacteria on skin. In fact, people who sweat very little are less likely to get bitten.

Light-colored clothing has another advantage: It makes ticks easier to find, so that you can remove them before they transmit infectious bacteria. After a tick attaches to skin, it takes 36–48 hours for it to transmit Lyme disease bacterium, so it’s essential to find and detach them as quickly as possible (see “How to Remove a Tick,” p. 24).

The Healthy Edge

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OUR

SUMMER GUIDE

BEFORE YOU BUY

natural repellents Research shows that natural insect repellents made with essential oils do work, but for shorter periods of time than chemical substances. And not all of them are equally effective against all types of insects and ticks. Plant oils that have repellent qualities include citronella, cedar, verbena, pennyroyal, geranium, lavender, pine, cajeput, cinnamon, rosemary, basil, thyme, allspice, garlic, and peppermint.

Neem, although not legally considered an insect repellent in the United States, has a long history of warding off bugs, both as a tree in its natural surroundings and as an oil applied to the skin. And a patented soybean oil combined with other plant oils (found in Buzz Away Extreme) has been shown in studies to be as effective against several types of mosquitoes as a chemical formula with approximately 7 percent DEET.

I’ve Been Bitten —Now What?

Natural remedies aren’t substitutes for medicine if you have an allergy, but they can provide relief: Sprays, gels, creams, and ointments: Ingredients include aloe, calendula, tea tree oil, camphor oil, calamine, or menthol.

Homeopathy: Look for products that treat your specific symptoms. For example, these relieve swelling and itching with other traits: Apis mellifica for burning skin relieved by cold; Ledum palustre for fresh mosquito bites; Urtica urens for red blotches and hives.

HOW TO REMOVE A TICK If a tick attaches to your skin, don’t squish it or try to pull it off with your fingers. Use tweezers with a fine tip to grasp it close to the skin and pull away gently, without twisting. Flush it down the toilet, and thoroughly clean the affected area and your hands with alcohol or soap and water.

check the label

Like sunscreen, insect repellents need to be reapplied periodically to be effective. Follow product directions to ensure that you’re getting maximum protection.

Not all products are designed to repel all types of bugs, and strengths vary.

Check manufacturers’ websites or product labels to find out if a specific product targets mosquitoes, ticks, and/or other bugs that are a problem in your area.

Zika, West Nile, chikungunya, and dengue viruses, for example, are more likely to be spread by a type of mosquito called Aedes aegypti. Some natural insect repellents, such as Buzz Away, specifically state that they repel this particular mosquito, which tends to bite during the day and is particularly prevalent in tropical and subtropical climates, but also exists in more temperate areas.

Where there is a high risk of being bitten by a mosquito infected with zika or other virus, the CDC recommends using a repellent with one of these ingredients: DEET, picaridin, IR3535, oil of lemon eucalyptus, or PMD, (para-menthane-diol), which may be derived from eucalyptus plants or synthetically formulated. To keep toxins to a minimum, use only as much as needed, and not more.

For CDC information about zika, other bug-borne viruses, and high-risk areas in the United States and around the world, visit cdc.gov/zika.

SUMMER “BUG OFF!” KIT

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Citronella Outdoor Sticks from Neem Aura defend your picnics, campsite, or back yard against mosquitoes naturally, with three times the active fragrance of typical citronella candles.

Yutumi VanillaLavender Bye-You Bug Spray uses a mix of soybean oil, lavender, and vanilla as an effective mosquito, tick, and flea deterrent. Safe for kids and pets.

Salve Itchy/Bitten Emergency Salve acts as a natural analgesic to ease itch from bug bites, stings and poison ivy. With natural antihistamines including chickweed and calendula oils.

Similisan Itch Relief eases swelling, pain, and itching from bug bites and stings, as well as poison ivy.

This effective homeopathic formula includes Apis mellifica and Ledum palustre.

Quantum Health Buzz Away Extreme features geranium, cedarwood, citronella, wintergreen, and other essential oils. It repels mosquitoes, black flies, and ticks for up to 4 hours.

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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5 Steps to More Energy

BY SALLY KARLOVITZ, CN

DO YOU FEEL TIRED ALL THE TIME? If you answered “yes,” then keep reading, because I have some great news for you! While fatigue can be caused by many things, including stress, pollution, poor diet, anemia, or low thyroid function, there are some very specific things you can do to combat fatigue and boost your energy levels naturally.

1. Exercise. Exercise is a key part of a life full of energy. Exercise improves your heart function and circulation, and helps you feel great!

Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized.

more common, resulting in increased fatigue, so consider adding B12 to your daily regimen.

5. Try Natural Energizers. Green foods can help increase energy by nourishing the body with essential vitamins and minerals. The Brazilian herb, guarana, as well as green tea, are popular for their energizing properties, mainly related to natural caffeine content that can give a quick energy boost.

This is just the beginning! Make these positive changes now and see how much of an increase you feel in your endurance and energy levels.

2. Stay Hydrated. Hydration is critical to maintain good energy levels. Be sure to drink enough clean fluids, like purified water or coconut water, to stay hydrated.

3. Adapt with Adaptogens. Ginseng is probably the most well-known adaptogen herb for energy because it supports endurance. Eleuthero is commonly used for energy and has the added benefit of helping the body handle stress.

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26

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June 2018

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4/23/18 10:12 AM

The Healthy Edge

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4/23/18 10:12 AM

pure beauty

By Sherrie Strausfogel

face scrubs to leave you glowing If you want beautiful skin, you need a great face wash and exfoliator for your skin type—here are a few of our favorites

A

gentle cleanse rids your skin of dirt, oil, debris, makeup, and pollution. Use a cleanser fi t for your skin type—gel to clarify oily and acne-prone skin, milky lotion for normal and sensitive skin, and creamier lotions and oils for dry and mature skin.

If you want to refine the appearance of dull, dry, lusterless skin, you need a second step—exfoliation. When you exfoliate, you scrub away the dead surface layer of cells, which not only improves skin texture, but also stimulates circulation and encourages toxins to escape through the unclogged pores. When skin is clean and exfoliated, it can absorb the beneficial ingredients in treatment and moisturizing products much more effectively.

It takes young skin 25 days to renew itself naturally by shedding dead cells and generating new ones. As skin matures, this process slows down. This causes a buildup of dry, dull flakes that give skin a rough, uneven texture and aged appearance. All you need to do to bring back a healthy glow is scrub gently. Exfoliating your skin once or twice a week will reveal the smoother, softer new skin beneath the dead cells.

If exfoliating leaves your complexion looking raw and Cleanse and moisturize at the same time with Sea-el irritated, chances are you’re using a scrub with large, Avocado & Kelp Facial Cleanser. This double-duty abrasive particles. Instead, choose a scrub that obtains its product contains kelp, a brown seaweed that is a rich source of vitamins, minerals, and amino acids, for exfoliating action from such natural ingredients as almond cleansing, plus moisturizing avocado oil. Together they or walnut powder, chia seed powder, ground apricot provide a luxurious, safe, and effective way of cleaning kernels, sugar cane, dead sea salt, or fruit enzymes that your face every day without drying out your skin. dissolve surface cells with natural alpha hydroxy acids.

The ideal product should remove dead cells and prevent Indulge sensitive skin with Home Health Everclēn Facial water loss (look for honey, borage oil, jojoba, glycerin, or Cleanser. This light, creamy cleanser gently eliminates dirt, hyaluronic acid). Exfoliation can leave the skin sensitive, so oil, and makeup without clogging pores or stripping skin be sure to use a lotion or cream afterward to moisturize of its natural oils. Plant-based cleansers, conditioning oils, and skin-loving vitamins help restore skin’s natural pH and and rehydrate. Adding just one small step to your skin care leave it feeling clean and soft. It won’t clog pores, and is also routine can make your skin glow. hypoallergenic, non-irritating, non-GMO, and vegan friendly.

TIPS TO GET THE BEST RESULTS FROM FACIAL EXFOLIATORS

* Choose an exfoliator that is

specifically designed for the face. Body scrubs are too coarse.

* Wet your face before

Polish your skin with Earth Science Apricot Gentle Facial Scrub. This soap-free, moisturizing cleanser lightly exfoliates with walnut shell powder, oat flour, and sugar cane. Apricot kernel oil and orange, lemon, and bilberry extracts leave skin soft and smooth. Use daily to prevent blemishes caused by clogged pores.

exfoliating.

* Use circular motions when applying the exfoliator.

* Avoid the eye area. * After using the exfoliator,

Reveal smooth, vibrant skin with Derma E Hydrating Scrub. This creamy exfoliant buffs away impurities and dull surface cells without over drying skin. It’s formulated with Walnut Shell Powder to exfoliate, and hyaluronic acid to promote healthy skin hydration.

apply a moisturizer.

* Do not use an abrasive

exfoliating product if your skin is sensitive or if you have blemishes or cuts.

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For amazingly smooth, soft skin, try Sukí Exfoliate Foaming Cleanser. Natural sugar purifies pores, reducing toxic buildup, dirt, whiteheads, and blackheads, while stabilized colloidal oats calm and soothe skin issues. The result is a scrub that promotes radiant, smooth skin with a vibrant, even tone.

June 2018

HE_June18_PureBeauty_JS.indd 28

4/23/18 10:13 AM

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2/15/18 8:46 AM

natural gourmet

specialty oils These exotic oils can bring a healthy dose of flavor to almost any dish

W

ay back when, the oil shelf at your local market contained three things: vegetable oil, corn oil, and the slightly more exotic olive oil.

My how times have changed.

Now, in addition to a distracting number of different types, styles, and origins for those three basics, there is a bewildering parade of oils derived from a seemingly endless procession of seeds, nuts, fruits, and vegetables. From pecan to pumpkin, from avocado to coconut to grapeseed to pistachio to sesame, the lineup of unfamiliar cans, bottles, and jars can be overwhelming to all but the most seasoned chefs.

So let’s try to clear up a little of the clutter, and figure out exactly what to do with a few of these newfound treasures.

First, you need to understand the difference between oils used for cooking, with or without heat, and those used for flavoring. Milder oils, especially those with high smoke points, are designed for cooking—frying, stir-fries, salad dressings, and so on. More intense oils, especially toasted ones, are employed in small doses for adding flavor to dishes.

So instead of your ordinary olive oil or generic vegetable oil, you might use safflower oil or avocado oil to brown ingredients for a stew or chili; and you might add a few drops of pistachio oil to a dish of steamed green beans to give them a perfumed nuttiness.

Milder oils Safflower oil. Refined safflower oil is neutral-tasting and ideal for frying and sautéing when you want the flavors of the ingredients to predominate. It can also be used to lighten a salad dressing without overpowering the other components.

Avocado oil. High in antioxidants and vitamin E, this oil has a high smoke 30

check the label Always look for “cold-pressed” or “expeller-pressed” on labels.

These methods better preserve the flavor and nutrition of the original source, and they are free of the chemicals used in commercial refining processes.

point, which makes it excellent for frying. It’s also delicious on vegetables and salads.

Grapeseed oil. This light, neutral oil is usually obtained as a by-product of winemaking. Probably the most invisibletasting oil of them all, it’s perfect for making homemade mayonnaise and herb-infused dressings, and its high smoke point also makes it a good option for clean frying.

More intense oils Walnut oil. My personal all-around favorite, this one leans to the lighter side of the category, and adds a subtle hint of nuttiness to a sweet dressing or a wild

rice pilaf. As with all oils in this category, keep it refrigerated after opening.

Sesame oil. Indispensable for many Asian dishes, this fragrant oil comes in two very different versions. The light one, expeller-pressed from raw seeds, can be used for stir-fries and sautéing; the dark one, which is derived from toasted seeds, requires a much more restrained hand and should be used in small amounts for flavor.

Hazelnut oil. Among the most intense nut oils, this classic French offering lends itself to an assertive vinaigrette and pairs well with eggs in a simple omelet.

Remember, a little goes a long way!

June 2018

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4/23/18 10:14 AM

By Neil Zevnik

Greek-Style Chicken Cutlets SERVES 4

Pair this with a cucumber and romaine salad and a warm, crusty loaf of bread.

3 Tbs. avocado oil, divided 4 6-oz. chicken cutlets, pounded to ¼-inch thickness 2 cups cherry tomatoes, halved 2 Tbs. chopped fresh oregano leaves ½ cup pitted Kalamata olives ¼ cup crumbled feta cheese 1. Heat 2 Tbs. avocado oil in large skillet over medium-high heat. Add cutlets, and sauté until just cooked through, about 2 minutes per side.

Remove from skillet, cover, and keep warm.

2. Heat remaining 1 Tbs. avocado oil in skillet until shimmering. Add tomatoes, oregano, and olives. Cook, stirring often, until tomatoes soften, about 5 minutes. Add salt and pepper to taste.

3. Place cutlets on serving platter or four dinner plates. Spoon tomato mix over cutlets, sprinkle feta on top, and serve.

PER SERVING: 350 cal; 38g prot; 19g total fat (4g sat fat); 5g carb; 115mg chol; 430mg sod; 1g fiber; 2g sugars

FOOD PHOTOGRAPHY (THIS PAGE AND NEXT): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK

Avocado, Sugar Snap Pea, & Blood Orange Salad SERVES 4 Perfect on its own for a satisfying lunch, or pair with a hearty soup for dinner.

DRESSING 1 Tbs. fresh-squeezed orange juice 1 Tbs. champagne vinegar 1 tsp. Dijon mustard 1 Tbs. blood orange olive oil 1 Tbs. safflower oil 1 tsp. walnut oil SALAD 2 large Hass avocados, peeled and cut into chunks 8 oz. sugar snap peas, cut into 1-inch pieces 2 thick slices sweet Vidalia onion, roughly chopped 1 cup blood orange segments (or use navel oranges) 8 large Bibb lettuce leaves 1. To make dressing: combine orange juice, vinegar, and mustard in a small jar, and shake to mix. Add oils, and shake well.

2. To make salad: combine avocados, peas, onion, and orange segments. Place two lettuce leaves on each of four plates, and divide avocado mixture among them. Drizzle with dressing, and add salt and pepper to taste.

PER SERVING: 330 cal; 5g prot; 24g total fat (3g sat fat); 30g carb; 0mg chol; 40mg sod; 11g fiber; 16g sugars The Healthy Edge

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4/23/18 10:14 AM

clean eating

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

vegan ice dream Cool off with this decadent—but surprisingly healthy—dessert

FEATURED NUTRIENT:

Ginger

Calming your stomach during sea sickness or pregnancy is only one of ginger’s many uses. The active constituents in ginger—gingerols, shogaols, gingerdiones, zingerone—are all either powerful antioxidants or anti-inflammatories (or both), which makes ginger a great addition to a nutritional program for arthritis and/or fibromyalgia. But the current excitement around ginger focuses on its promise as a cancer fighter.

Research from the University of Michigan Comprehensive Cancer Center shows that ginger kills ovarian cancer cells, and other studies suggest that it may be effective against various GI cancers, and that gingerols may inhibit the growth of human colorectal cancer cells.

Spiced Carrot Cake Ice Cream (Vegan) MAKES ABOUT 1 PINT (4 SMALL SERVINGS)

If you don’t have an ice cream maker, freeze the mixture in a shallow, covered container for 1–2 hours. Mix well with a fork or a wide whisk, and then return to the freezer for 2–3 hours until just frozen. Thaw for a few minutes before topping and serving. For a creamier consistency, break up slightly thawed ice cream into chunks, and pulse them in a food processor before topping and serving. ½ cup carrot juice 1 14-oz. can reduced-fat coconut milk 1-inch chunk fresh ginger root, peeled 2 Tbs. pure maple syrup or coconut nectar, or more to taste 1 tsp. vanilla extract 2 heaping tsp. cinnamon ¾ tsp. nutmeg ½ tsp. cardamom Pinch salt 1 medium garnet yam or sweet potato, baked, cooled, and peeled (see: “Notes from the Clean Food Coach”) ¼ cup toasted walnuts, optional ¼ cup toasted, shaved coconut, optional ¼ cup crystallized ginger, finely chopped, optional 1. Combine ingredients from carrot juice through salt in high-speed blender, and blend until smooth. Add yam, and blend until smooth.

2. Transfer contents to ice cream maker, and follow manufacturer’s directions. Top with walnuts, shaved coconut, ginger, and/ or other favorite toppings if desired.

PER SERVING: 140 cal; 1g prot; 6g total fat (4g sat fat); 22g carb; 0mg chol; 105mg sod; 3g fiber; 13g sugar

NOTES FROM THE CLEAN FOOD COACH To prepare the yam, preheat your oven to 400°F and cover a small cookie sheet with foil. Scrub the yam and dry thoroughly with a paper towel. Bake on the prepared cookie sheet for 50–60 minutes until soft to the squeeze. Cool completely before peeling and adding to the recipe.

32

PHOTO (TOP RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY

I

f you’re going to eat ice cream—and I, for one, am definitely not giving it up—you might as well eat the most nutritious and healthy version of ice cream you can possibly find. And this recipe fills the bill.

I’m not going to tell you this amazing ice cream is as nutritious as a plate of wild salmon, but it’s about as nutritious as ice cream can be. It’s got carotenoids from the carrot juice and yams; anti-inflammatories from the ginger (see “Featured Nutrient,” below); and anti-inflammatory fatty acids from the walnuts.

It does include a small amount of sugar, but unless you’ve completely weaned off the sweet stuff, an occasional indulgence shouldn’t throw you off too badly.

With spectacularly delicious desserts like this, I’m always reminded of the words of my nutrition mentor, Robert Crayhon, who said, “Pleasure is a nutrient.” Eat this ice cream and you’ll know what he was talking about. —Dr. Jonny

June 2018

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4/23/18 10:15 AM

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