Chamberlin's Healthy Edge March 2018

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MARCH 2018

FEED YOUR HEAD Our Top 10

BRAINBOOSTING PUMPERNICKEL TOASTS WITH SMOKED SALMON P. 31

Foods for

BRAIN HEALTH BLACK SEED OIL

plus Dr. Tieraona Low Dog ANSWERS YOUR QUESTIONS ABOUT SUPPLEMENTS HE_Mar18_Cover_JS.indd 2

how modern science backs this ancient remedy

SPRING CLEANING

SAFE, SIMPLE WAYS TO HELP YOUR BODY FLUSH OUT TOXINS 1/25/18 9:03 AM

Himalaya

FlorAvani This unique formula is designed to EDODQFH \RXU QDWLYH SURELRWLF ȾRUD ΖW contains selective prebiotics that have been clinically show to promote relief from common digestive complaints, including upset stomach, gas, bloating and heartburn.* Formulated with triphala, ginger and chicory. Shelf stable.

Jarrow

Green Defense Detox Jarrow expands their Green Defense product line with Green 'HIHQVH 'HWR[ VSHFLȴFDOO\ formulated to help support the ERG\ȇV GHWR[LȴFDWLRQ SURFHVVHV ΖW is rich in phytonutrients that help support the body’s self-defense mechanisms, while supporting overall well being.* ΖQFOXGHV SRO\SKHQROV ȴEHUV DQG EURFFROL VHHG H[WUDFW

Utzy Naturals

Sleep Formulas Utzy introduces safe and HÎ?HFWLYH QDWXUDO IRUPXODV WR KHOS you have better sleep.* Utzzz’s: Fall Asleep is formulated to help your body relax and gently fall asleep at night, with powerful botanical extracts like YDOHULDQ OHPRQ EDOP VNXOOFDS DQG SDVVLRQČľRZHU Utzzz’s: Stay Asleep is formulated with ingredients like GABA, l-theanine and sour cherry to support sustained deep, restorative sleep all night long.*

PlantFusion

Fermented Superfood Protein PlantFusion introduces an easierto-digest plant protein powder, enhanced with fermented foods.

This probiotic-rich powder is ideal for improving energy, supporting gut health and digestion, and enhancing immunity.* Each serving supplies 20 g protein and just 130 calories. This mix contains no rice, soy, dairy or gluten.

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Generation UCan

Cocoa Delite SuperStarch Drink Mix This one-of-a-kind drink mix is uniquely formulated to give you steady energy.* The natural, slowreleasing carbohydrate from SuperStarch keeps blood sugar stable and delivers steady energy for your brain and body. That means no crash, no cravings from low blood sugar, no GI distress. This formula is perfect for athletes and active people, both young and old.

Vibrant Health

Chocolate Coconut Green Vibrance Vibrant Health introduces a delectable QHZ &KRFRODWH &RFRQXW ČľDYRU LQ WKHLU popular Green Vibrance line. This plantbased superfood supports nutrition, digestion, circulation and immunity.* Loaded with greenfoods, antioxidants and 25 billion probiotics, Green Vibrance enhances energy and stress relief.* Gluten free.

Ancient Harvest

Microwavable Quinoa Now you can have delicious organic whole-grain quinoa, cooked to perfection in 90 seconds.

Microwavable Quinoa with sea salt supplies 11 g protein per serving, and is made with coconut oil. It’s convenience and nutrition at its best!

Organic, non-GMO and gluten free.

PrĂźnte Bakery

Pumpernickel Rye Bread This Pumpernickel Bread is 100% whole grain rye, made ZLWKRXW DQ\ ČľRXU 7KLV RQH RI D NLQG 3XPSHUQLFNHO EUHDG LV GDUN LQ FRORU ULFK LQ Č´EHU and is baked in a special oven for 20 hours at low temperatures. Because of this unique baking process, this delicious bread delivers an exceptional, slightly sweet taste. Top with cheese, cold cuts, jam or butter.

1/22/18 9:14 AM

Mary Ann O’Dell MS,RD

Babo Botanicals

SPF 15 Lip Tint For young to mature lips that want to shine, Babo Botanicals introduces 3 new LipTints. Formulated to smooth, soften DQG FRQGLWLRQ OLSV ZLWK DQWLR[LGDQW DQG vitamin-rich ingredients. These innovative VKHHU WLQWV RÎ?HU EURDG VSHFWUXP 63) SURWHFWLRQ IURP QRQ QDQR ]LQF R[LGH DQG WLWDQLXP GLR[LGH $YDLODEOH LQ Beach Rose, Seka Rose or Wild Rose.

Novacell

Anti-Aging Facial Care Novacell introduces new anti-aging products IRUPXODWHG ZLWK 0XQJ %HDQ VWHP FHOO H[WUDFW SHSWLGHV DQG DQWLR[LGDQWV Refreshing Facial Cleanser is a gel cleanser for all skin types.

Moisturizing Day Lotion is a lightweight lotion to moisturize & protect skin. Restoring Night Cream KHOSV HYHQ VNLQ WRQH LPSURYH VNLQ FODULW\ b

Desert Essence

Anti-Breakage Hair Care Desert Essence introduces new formulas with nourishing jojoba and coconut oils plus aloe and saw palmetto. The breakthrough formula ZLWK ELRWLQ NHUDWLQ DQG SUR YLWDPLQ % KHOSV UHGXFH EUHDNDJH XS WR DV compared to unconditioned clarifying shampoo. Anti-Breakage Shampoo & Conditioner help cleanse and smooth hair follicles plus fortify and revitalize strands to minimize breakage and fall. Anti-Breakage Hair Mask is a deep conditioning, salon-professional formula that can be used weekly to fortify hair.

NeoCell

Move Matrix 0RYH 0DWUL[ SURYLGHV VFLHQWLȴFDOO\ DGYDQFHG ingredients that work synergistically in the body to SURPRWH KHDOWK\ MRLQWV VXSSRUW MRLQW ȾH[LELOLW\ DQG range of motion. This formula combines BioActive NeoCell Collagen™ Type 2, turmeric, hyaluronic acid, and a sophisticated blend of joint targeted LQJUHGLHQWV WR VXSSRUW ȾH[LELOLW\ OXEULFDWLRQ DQG KHDOWK\ LQȾDPPDWRU\ UHVSRQVH

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Ginseng

Ginseng (Panax spp.) is an herb that has been used in traditional Chinese medicine for thousands of years. As an adaptogen, ginseng helps balance the body’s response to physical and emotional stress. It also helps boost energy and endurance, and may play a role in blood sugar control.

The term “ginseng� refers to both American and Asian species of ginseng.

Chinese ginseng is warming and stimulating. It has been used as an energizing herb and has been VWXGLHG IRU LWV HÎ?HFWV RQ PDOH VH[XDO health. American Ginseng (Panax quinquefolium KDV D VOLJKWO\ GLÎ?HUHQW chemical makeup from Chinese ginseng. It has been shown to help the LPPXQH V\VWHP Č´JKW RÎ? V\PSWRPV RI FROGV DV ZHOO DV UHOLHYH WKH HÎ?HFWV of stress. What was formerly known as Siberian Ginseng, Eleuthero is not actually ginseng, but it has similar properties and actions. Eleuthero is primarily used to help increase stamina and boost the immune system response.

Taken individually or in combination, ginseng can give your body a boost and help you keep stress under control.

Ginseng Sensei Blend™ • Supports physical, emotional & PHQWDO HQHUJ\

• With Eleuthero root, Red Chinese Ginseng & American Ginseng. • Concentrated OLTXLG H[WUDFW

1/22/18 9:15 AM

March 2018

features 18 Your Supplement Questions, Answered Should you take your supplements in the morning, or at night? Are liquids really better than tablets?

Integrative medicine expert Tieraona Low Dog, MD, answers these and other common questions.

23 Spring Detox The body does an amazing job of detoxifying itself, but in our ever-more-plastic world, it sometimes needs a little help. Here are 10 safe, effective ways to support your natural detoxification pathways and get rid of the garbage.

Brown Rice Waffles

p. 32

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departments NEWS FLASH

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GOING GREEN

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

8

In the Black. Described in an ancient text as “a cure for every disease except death,” black seed oil has a long history of many uses.

HERBAL ADVISOR

EXPERT’S CORNER

14

Sneaky Forms of Sugar. You may be consuming untold grams of the sweet stuff every day without knowing it.

17

Research suggests that nearly half of cancer cases in the U.S. may be preventable through lifestyle and dietary changes.

PURE BEAUTY

28

Nail It! Discover a whole new world of natural polishes and other nail-nourishing products.

12

Seven Ways to Prevent a Stroke. The first warning sign of stroke is often a stroke, so it’s never too early to start thinking about prevention.

2

CANCER PREVENTION

10

More than Memory. It’s well-known as a “brain herb,” but here are 5 other good reasons to take ginkgo.

HEALING EDGE

16

The surprising health benefits of grasses, algae, and other chlorophyll-rich foods.

CLEAN EATING

30

Your Brain on Food. Support cognitive function as you age with powerful brain-protecting foods.

NATURAL GOURMET

32

The Best Waffles. Start your day off on a healthy note with these gluten-, egg-, and dairy-free gems.

March 2018

HE_Mar18_TOC_JS.indd 2

1/25/18 9:07 AM

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Strawberry, Blueberry, Banana, Mixed Fruit.

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It’s good health made simple™.

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*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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At time of manufacture

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| ©2018 American Health Inc. | 17-AH-1235

Learn more at AmericanHealthUS.com

12/14/17 11:36 AM

editor’s letter In & Out When it comes to good health, most of us are familiar with what we should be putting in our bodies— lots of pure water and fresh fruits and veggies (preferably organic). Depending on our circumstances, we might want to mix in a few whole grains, some lean, grass-fed meats, and/or a catch of fatty, cold-water fish. And, of course, dietary supplements to help address specific issues and fill in any nutritional gaps.

But even though we understand these basics, many of us still have questions— especially about supplements. How much should we really take? When should we take them? Are liquids better than tablets? What about gummies?

And what the heck are “whole food” vitamins, anyway? Holistic health expert Tieraona Low Dog, MD, tackles these questions and more in “Your Supplement Questions, Answered,” (p. 18).

While what we put in our bodies is crucial for optimum wellness, many experts agree that what we take out is equally important. Toxic buildup—from pollution in our environment, chemicals in consumer products, pesticides in conventional produce, and even residue from prescription drugs—is thought to underlie many health concerns. “Spring Detox,” (p. 23) offers 10 simple, effective ways to purge these undesirables from your body, support your natural detoxification pathways, and put the “spring” back in your step.

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 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 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. 8, No. 2 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.

March 2018

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1/22/18 9:16 AM

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12/22/17 12:36 PM

newsflash TOP 7 DIETARY KILLERS

Ginkgo Improves Stroke Recovery Medically supervised recovery from an ischemic stroke, the most common type, can be improved with ginkgo supplements in combination with aspirin, according to a Chinese study of 348 patients published in Stroke and Vascular Neurology.

Ischemic stroke is triggered by a blood clot that interrupts blood supply to the brain and damages brain cells. Researchers compared the effects of 100 mg aspirin daily with the same aspirin dose plus 450 mg daily of a ginkgo extract, and standard medical tests showed significantly better neurological and mental function with ginkgo. Since the herb can increase bleeding risk, researchers caution against using the supplement among people who already face increased risk for bleeding due to medical conditions, or among people who take blood thinners.

1 leafy serving PER DAY Routinely eating about one daily serving of leafy greens can make an older person about 11 years younger in terms of memory and overall mental performance, according to a Memory and Aging Project study at Tufts University in Boston.

Researchers found this by testing cognitive skills among 960 people, ages 58–99, during a 5-year period.

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A study of more than 700,000 American deaths from heart disease, stroke, and diabetes concluded that diet played a significant role in 45 percent of cases.

According to research published in JAMA: The Journal of the American Medical Association, top diet features that contributed to the deaths were:

* High sodium * Low nuts and seeds * High processed * * * *

meats Low seafood with omega-3 fats Low vegetables Low fruits High sweetened drinks

Iodine Deficiency Reduces Chance of Pregnancy The first study to investigate the link between pregnancy and iodine has found that a mild to moderate deficiency reduces the odds of getting pregnant. “Our findings suggest that women who are thinking of becoming pregnant may need more iodine,” said James Mills, MD, study co-author at the National Institutes of Health. “Iodine requirements increase during pregnancy,” he added, “and the fetus depends on this mineral to make thyroid hormone and to ensure normal brain development.” Among 467 women in the study, nearly half were either mildly or moderately deficient, and almost 2 percent had a severe deficiency. Sea vegetables, especially kelp, are very rich iodine sources, and iodine is also found in many multivitamins.

March 2018

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1/26/18 9:28 AM

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12/14/17 2:48 PM

supplement advisor

By Vera Tweed

in the black Discover 10 surprising benefits of black seed oil

D

escribed in an ancient text as “a cure for every disease except death,” black seed oil, also called black cumin oil, has a long history of many uses. The seeds are a traditional Middle Eastern spice used in pastries, dairy products, salads, and other foods. And for thousands of years, the oil has been applied topically and taken internally for virtually any ailment, from bruises, bad hair, colds, and snake bites to headaches, indigestion, and a variety of skin conditions, including leprosy.

Since 1965, nearly 1,000 scientific articles have been published on Nigella sativa, the Latin name for black seed, documenting anti-inflammatory, anticancer, antioxidant, antimicrobial, and immune-enhancing properties. In the past few years, human studies have pinpointed some specific benefits.

1. Fighting Bugs Black seed oil has an unusual ability to fight bacterial infections, even drug-resistant ones such as MRSA. “Certainly not all oils or supplements are going to have that kind of antimicrobial benefit,” says Trevor Cates, ND, author of Clean Skin from Within. “We’re always trying to look at ways that we can reduce the use of antibiotics and just use them when they’re specifically indicated,” she says. “And a lot of times we can get by using natural things that have antimicrobial benefits.”

2. Reducing Scars To prevent scarring from a minor cut, Cates recommends applying black seed oil topically once the cut has started to heal. “It’s not something you would put on when you have an open wound, but once it starts to heal, to make sure it heals properly,” she says.

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3. Relieving Allergies

8. Improving Memory

In studies of 152 people suffering from various allergies, black seed oil relieved both respiratory symptoms and eczema.

Effective doses ranged from 18–36 mg per pound of body weight per day.

A study of 20 healthy volunteers found that taking black seed oil daily improved memory and attention. The dose was 500 mg, twice daily. Researchers concluded that it should be studied for its potential to prevent or slow the progression of Alzheimer’s disease.

4. Enhancing Weight Loss A study of 90 obese women found that adding black seed oil to a low-calorie diet produced more weight loss than the diet alone. And a study of 250 men found that black seed oil by itself, or in combination with turmeric, produced some weight loss and reduced risk factors for diabetes.

9. Enhancing Men’s Fertility Black seed oil is a traditional treatment for male infertility and a study found that it is, indeed, effective. In a group of 64 men with fertility problems, the oil significantly improved sperm count and other fertility markers.

5. Relieving Breast Pain Cyclic mastalgia—breast pain that may be a symptom of PMS—can be relieved with the topical use of black seed oil, according to a study of 52 women. The oil, applied to painful areas twice a day, was as effective as diclofenac, an anti-inflammatory drug.

10. Lowering Cholesterol Black seed oil lowered cholesterol in a study of 88 adults with levels above 200 mg/dl, with total cholesterol dropping by an average of 4.78 percent, LDL (“bad”) cholesterol by 7.6 percent, and triglycerides by 16.65 percent.

The dose was 2 grams daily.

6. Reducing Rheumatoid Arthritis Symptoms Taking 500 mg of black seed oil in capsules, twice per day, reduced swollen joints and morning stiff ness in a study of 40 women suffering from rheumatoid arthritis. The disease is an autoimmune reaction, and the oil helps modulate the immune system.

7. Relieving Indigestion and Heartburn Black seed oil can relieve dyspepsia, a combination of symptoms that can include indigestion and/or heartburn.

A study of 70 people suffering from the condition found that 5 milliliters of the oil daily brought relief and reduced infection from H. pylori, a bacterium that can lead to ulcers.

Health Logics Black Seed Oil

Bio Nutrition Premium Black Seed Oil

Amazing Herbs 100% Pure ColdPressed Black Cumin Seed Oil

March 2018

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1/25/18 9:06 AM

ARE YOU TAKING THE RIGHT FORM OF CoQ10?

Did you know that there are two forms of CoQ10?

CoQ10 comes in two main forms: Ubiquinone (the oxidized form) sometimes called conventional CoQ10 and Ubiquinol, sometimes called the advanced or active CoQ10.

For CoQ10 to be effective in the production of cellular energy it must be converted to its active form – UBIQUINOL (“you-bik-win-all”).

Our bodies rely on cellular energy for our heart and other organs to function properly. Ubiquinol is associated with over 90% of our cellular energy production.

After the age of 40 our bodies produce less CoQ10 which can result in lower Ubiquinol levels.

By taking a Ubiquinol supplement, you can bypass the conversion.

Look for the Kaneka quality seal on your favorite brand of Ubiquinol

For more information, please visit www.ubiquinol.org/bn These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

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12/14/17 1:44 PM

herbal advisor

By Ann Hermann

more than memory Ginkgo is well-known as a memory enhancer. Here are 5 more good reasons to take it

G

inkgo (Ginkgo biloba) contains a unique combination of antioxidants and phenolic compounds that make it a celebrated memory booster. But there’s much more to this multitasking herb. Ginkgo has been found to benefit a long list of conditions, including:

Mood Ginkgo contains a compound called kaempferol, considered an MAOI (monoamine oxidase inhibitor). MAO (monoamine oxidase) is an enzyme that breaks down feel-good neurotransmitters such as serotonin and dopamine. MAOIs stop this breakdown from happening—just like many antidepressants. The effects are subtle, so it may help to combine ginkgo with other mood-boosting supplements.

PMS A six-month study of women with PMS, published in the Journal of Complementary Medicine, concluded that ginkgo can reduce the severity of symptoms. Participants took either 40 mg of ginkgo extract or a placebo three times per day. “Ginkgo has been effective in several studies, reducing the severity of PMS symptoms,” says Mary Bove, ND, director of medical education for Gaia Herbs in Brevard, N.C. Bove recommends taking ginkgo for several months to address PMS.

Asthma Ginkgo has been used to treat asthma and bronchitis since as far back as 2600 BC. It’s thought to work by decreasing inflammation and reducing hyperresponsiveness (characterized by airway wall and lung tissue inflammation). One notable study indicated that patients who used ginkgo showed a 10–15 percent improvement in lung function compared to those taking a placebo over a 4- to 8-week period.

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Headaches Ginkgo is a natural vasodilator, bloodthinner, and anticoagulant, all of which help to relieve headaches. One study published in Neurological Sciences looked at 50 women who suffered from migraines who were given ginkgo supplements over a period of four months, and their number of attacks declined significantly. “Ginkgo can reduce platelet accumulation and stickiness,” says Bove, “reducing migraine attacks and pain. Headaches related to poor circulation or vascular constriction can be aided by ginkgo’s action to improve cerebral circulation, acting to reduce free-radical production and oxidation.”

ED Ginkgo has been shown to improve blood pressure and vascular dilation, both of

which improve blood flow to the penis.

For many men, erectile dysfunction (ED) is also an indicator of poor heart health; there is a close relationship between blood flow, heart health, and the ability to get and maintain an erection. “The vasodilatory effects of ginkgo act to impact sexual dysfunction due to compromised circulation,” says Bove. “In fact, many men do not realize that ED is a sign of circulation compromise. Ginkgo has also been helpful for ED due to the side effects of antidepressant drugs.”

Suggested use: Use standardized capsules, tinctures, or teas. Recommended dosages range from 60 mg to 600 mg daily.

Like many herbs, ginkgo’s effects are cumulative, so you’ll likely need to take it for several weeks before seeing results.

March 2018

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1/25/18 9:05 AM

Effective support for heart healthy cholesterol levels.* Like most of us, you are probably concerned about heart health. You may recognize the role lifestyle choices play in helping to maintain a healthy ratio of good cholesterol (HDL) to bad cholesterol (LDL). But while eating right and exercise are essential to keeping a healthy balance, research shows that additional nutritional support can also play a role in supporting heart health. A pure and highly absorbable form of Pantethine (an active form of Vitamin B5), Pantesin® provides safe and effective support for a healthy heart.* Pantesin® works at the cellular level, enhancing enzyme and metabolic activity to help maintain balanced cholesterol levels.* Look for Pantesin® on the ingredient label of your favorite supplements.

For more information visit www.pantesin.com

Follow Pantesin®

*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.

Pantesin® is a registered trademark of Kyowa Pharma Chemical Co., Ltd. Copyright ©2018 KYOWA HAKKO U.S.A., INC. All Rights Reserved.

Look for Pantesin® Pantethine in these fine brands.

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12/21/17 10:40 AM

healing edge

seven ways to prevent a stroke The first warning sign of stroke is often a stroke, so it’s never too early to start thinking about prevention

S

trokes are the fifth-leading cause of death in the United States, and they’re not just a problem for the elderly; unlike other forms of cardiovascular disease, strokes are increasing among younger people. In fact, from 2010 to 2014, the rate of stroke increased by 147 percent in people ages 35–39, compared to rates from 1995–1999. And while strokes aren’t always fatal, they can have life-changing effects, including problems with balance, communication, and cognition, or changes to vision, emotions, and behavior.

Like other forms of cardiovascular disease, strokes are largely preventable.

Here’s how to protect yourself:

➊

Kick the salt. A high-sodium diet increases blood pressure, one of the biggest risk factors for stroke. Over time, excessive blood pressure can damage arteries in the brain, making them more susceptible to bursting or clogs.

According to the World Health Organization, high blood pressure can more than double your chances of having a stroke.

Additionally, studies show that lowering sodium intake can reduce stroke risk by 24 percent. So kick your salt habit; shoot for less than 2,300 mg per day with a few simple tips:

* Avoid processed foods. Chips, crackers,

*

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processed meats, and fast foods are the single highest source of sodium in most people’s diets, and a cheeseburger and fries at most drive-through restaurants will add 1,000 mg of sodium or more to your daily intake.

Watch out for hidden sources of salt.

Pasta sauce, salad dressings, canned soups, barbecue sauce, and other condiments may have as much as 1,000 mg of sodium per serving—almost half of the recommended upper limit.

did you know...

Walking 30 minutes a day, six times per week, can lower a woman’s stroke risk by 30 percent.

* Even if you don’t eat processed foods, a

*

pinch here and a dash there add up. Toss your salt shaker, and look for salt-free seasoning substitutes made with herbs, garlic powder, and spices to add flavor at the table.

Season without sodium. Try onion powder, red chili flakes, garlic granules, fresh ginger root, dried rosemary, and sage in your cooking. Curry powder is another excellent option. It’s high in turmeric, a spice that may protect the brain against some of the effects of stroke. Taking turmeric and garlic, particularly Aged Garlic Extract, in supplement form can help promote cardiovascular and brain health.

➋

Get moving. Commit to daily exercise, even if it’s just a 30-minute walk (or two 15-minute walks). A study of 40,000 women found that walking for at least 3 hours a week reduced their risk of stroke by 30 percent. The reason: when you exercise, you strengthen the heart muscle, making it more efficient at pump-

ing blood, with less pressure. Exercise also reduces weight and lowers cholesterol, other risk factors of stroke.

What’s the best way to move? Brisk walking is convenient and universally accessible, and you can vary the intensity and speed. Other good choices: hiking, swimming, dancing, and bicycling.

➌

Love your salads. An analysis of data from more than 250,000 participants showed that eating more antioxidant-rich fruits and vegetables is linked with reduced risk of stroke. The greatest benefits occur at five servings or more per day—easy to do with a hefty salad. Focus on nutrient-dense selections, such as baby spinach, broccoli, arugula, carrots, blueberries, beets, and pears.

And how you dress your salad makes a difference. The best choice is olive oil, which protects against all kinds of cardiovascular disease, including stroke.

In one study, people over the age of 65 who regularly use olive oil reduced stroke risk by 41 percent. Omega-3 fats, found

March 2018

HE_Mar18_HealingEdge_JS.indd 12

1/22/18 9:28 AM

By Lisa Turner

Get as much of your calcium as possible from dietary sources such as yogurt, milk, kale, broccoli, and sesame seeds.

➐ in walnuts, fatty fish, and flax seeds, also lower inflammation and reduce the risk of stroke. And avoid saturated animal fat and trans fats; both are linked with an increased risk of stroke.

➍

Calm down. If you’re an aggressive, short-tempered sort, you’re a candidate for stroke. In one study, stressed-out, short-tempered people were twice as likely to suffer a stroke—increasing the risk as much as smoking. Additionally, people with antagonistic personality traits may have increased thickening of arteries in the neck, a significant risk factor for stroke. And one study found that a more active amygdala, the part of the brain that’s activated during stress, is linked with a higher risk of stroke.

So chill out. Meditation, tai chi, and yoga calm the nervous system and soothe stress. Biofeedback can help you learn what triggers you, and how to control it.

Even a walk in a garden has been shown to lower levels of psychological stress. Or try a calming supplement such as passionflower, valerian, L-theanine, or magnesium. And phosphatidylserine (PS) has been shown to measurably reduce stress.

➎

Eat more beans. They’re one of the best sources of potassium, linked with reduced risk of stroke. In one study, people who had low dietary intake of potassium experienced a 28 percent higher risk of stroke. In another study, the risk of stroke decreased by 11 percent for every 1,000 mg per day increase in potassium intake—about the amount in a cup of beans. As a bonus, beans are also

loaded with fiber, which is significantly associated with lower risk of stroke. Other potassium-rich foods include tomato sauce, beets, Swiss chard, white potatoes, sweet potatoes, avocados, dried apricots, spinach, and bananas.

To get more potassium in your diet, start your day with a smoothie made of banana, avocado, spinach, and yogurt; whip up a simple white bean soup with tomatoes, potatoes, and Swiss chard; or try snacking on a baked sweet potato or a few dried apricots.

➏

Watch your sugar. High sugar intake is linked with increased risk of stroke and other diseases. In one study, people who got 17–21 percent of their daily calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease, including stroke. And the risk more than doubled for people who ate 21 percent or more of their calories from sugar. High-fructose sweeteners, including agave syrup, have also been linked with high blood pressure. The Heart and Stroke Foundation recommends that no more than 10 percent of total calories per day come from added sugars, with 5 percent being a better target. Say goodbye to sugar with these simple tips:

* Purge your pantry. Get rid of sugary * *

snacks, and stock your fridge with berries, oranges, and other fruit.

Swap soda for seltzer. Combine freshsqueezed grapefruit juice, pomegranate juice, or red grape juice with sparkling water for a stroke-preventive substitute.

Use stevia or xylitol. Try stevia-sweetened soft drinks, or use xylitol or stevia to sweeten beverages, yogurt, or cereal.

Be careful with calcium. We’ve been taking calcium supplements for years, but recent research suggests they may raise the risk of heart attack and stroke by encouraging plaque buildup in arteries. The same isn’t true for dietary calcium, which appears be protective. In one study, researchers found that the risks of calcium supplements outweighed the benefits for bone health. The reason: many forms of supplemental calcium don’t make it to the bones, instead accumulating in soft tissues and contributing to plaques that increase stroke risk. Which is not to say that calcium isn’t important, but it should be taken properly.

To protect your heart and bones, avoid calcium supplements made from oyster shell, bone meal, or dolomite, and choose bioavailable forms such as calcium citrate or citrate-malate. Take calcium with its complementary nutrients—magnesium, vitamin D, and vitamin K2—to be sure it’s properly utilized. And get as much as possible from dietary sources such as yogurt, milk, kale, broccoli, and sesame seeds.

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expert’s corner

By Melissa Diane Smith

sneaky forms of sugar You may be consuming untold grams of sugar every day without even knowing it

I recently gave up my daily dessert-after-dinner habit and have stopped snacking on cookies after school with my kids. But my doctor says my blood —Mary E., Charleston, S.C. glucose levels are still too high. What else can I do?

Q:

First, congratulations on breaking yourself of the daily dessert and snacking habits. That’s a huge step toward lowering your blood glucose to healthy levels. The next step is to look for notso-obvious sources of sugar that you may be eating, chewing, or drinking regularly without realizing it. And these can be as simple as the ketchup on your hamburger—or even the bun. Here are five of the most common sneaky forms of blood-sugar-spiking carbohydrates.

A:

can raise your blood sugar even higher.

Crackers made from grain-based flour have similar negative effects on blood sugar levels, and whole grains such as brown rice are only slightly better.

Suggestion: Limit or skip grains altogether, and include more nonstarchy vegetables such as mushrooms, asparagus, and broccoli in your diet. Instead of wheat or gluten-free bread, try coconut wraps or homemade tortillas made with almond flour and flaxseed.

3. Yogurt 1. Condiments and Salad Dressings Ketchup is a source of sugar, and so are ketchup-based French, Russian, and Thousand Island salad dressings, which have 9–10 grams of sugar per 2-Tbs. serving. Fruity vinaigrettes, such as raspberry or pomegranate, have similarly high amounts of sugar.

Other sugar-laden condiments include teriyaki and barbecue sauces.

Suggestion: Make your own salad dressing out of olive oil, fresh lemon juice, red wine vinegar, garlic, and herbs.

Opt for sugar-free mustard, salsa, or guacamole on burgers.

2. Bread and Grains Many people have learned to avoid white flour products, but even whole-grain or gluten-free breads can cause serious spikes in blood sugar. Surprising as it may be, two slices of whole wheat bread will raise your blood sugar more than 2 Tbs. of table sugar will; gluten-free bread made from rice flour, cornstarch, or potato flour 14

All yogurts contain some sugar in the form of lactose (milk sugar). But fruit yogurts contain added sugar—often from sugar or high fructose corn syrup—and they can have up to 30 grams (6 tsp.) or more of sugar per serving.

Suggestion: If you aren’t milk intolerant, stick with full-fat, unsweetened, organic Greek yogurt. Make sure to read the label: It should contain no added sugar.

4. Liquid Sugar Many of us avoid liquid sugar in the form of sodas, but that’s just the tip of the iceberg. Flavored hot or iced teas and lattes or other drinks from coffee shops are also potent sugar bombs.

A nonfat flavored latte can contain a whopping 5 tsp. of sugar. Many bottled ice teas are similarly packed with sugar, and fruit juices contain all the sugar found in fruit, without the fiber that slows down its release into the bloodstream.

Suggestion: Drop soda and fruit juice from your diet. Go for sparkling mineral water with a lemon wedge, or caloriefree, fruit-infused Hint water. Switch to unsweetened iced tea, and make a latte by adding unsweetened almond milk. Try mixing canned, unsweetened coconut milk in coffee.

5. Gum and Mints Because we don’t swallow gum or breath mints, most of us don’t think of them as sugary additions to our diets—but they are. Some form of sugar is almost always the first ingredient in these small items, and I have had more than one client sabotage their goal of having healthy, steady blood sugar levels by habitually and absentmindedly chewing gum or sucking on breath mints.

Suggestion: It’s ideal to just kick these oral fixations. But if you’re hooked on the flavor of gum or breath mints, you can try chewing fresh mint leaves or sipping a glass of water flavored with mint essence.

You can also try Spry chewing gum made with xylitol.

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Going Green

BY SALLY KARLOVITZ, CN “GOING GREEN” is definitely the right thing to do for environmental health, but did you know that “going green” with your own health is also a good idea? Some of the best foods for our bodies are those in the category of green foods: foods high in chlorophyll. Chlorophyll is to plants what hemoglobin is to humans. It is chemically identical to our hemoglobin except that in the center of a hemoglobin molecule is iron and in the center of a chlorophyll molecule is magnesium. Because they

are so similar, chlorophyll may work in our bodies to help build rich blood. It does not raise iron levels, but it can help during times of anemia by oxygenating the blood.

There are a variety of chlorophyll-rich green foods available that can be added to your daily routine to help boost your green intake.

Barley grass and wheat grass are the early stages of cereal grains, and they resemble vegetables more than grains. They do not contain the gluten that mature grains contain, but they are high in chlorophyll, protein, and other nutrients. Green foods have been shown to be alkalizing to the body and beneficial to colon health.

Algae, including chlorella and spirulina, are super dense green foods. Chlorella is a potent detoxifier, which may be helpful in removing heavy metals and other toxins from the body. It has also been found to boost the immune system, particularly increasing the activity of natural killer (NK) cells, said to play an important role in our innate resistance against different bacteria and viruses. Spirulina supplies amino acids, naturally chelated minerals, essential fatty acids, enzymes, and vitamins that are easily utilized by the body. It is rich in protein and vitamin B12, making it an excellent choice for vegetarians.

Sea vegetables, or seaweed, provide a host of naturally-occurring trace minerals, as well as vitamins and protein—all in one low-calorie package. Seaweeds can be used as food, added to soups and salads, or taken in pill or powder form.

Green foods are healthy additions to any diet and can be a wonderful way to do your part in “going green.”

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Natural Approaches to Cancer Prevention

BY MARY ANN O’DELL, MS, RD WHILE THE FOCUS ON CANCER IS OFTEN ON IMPORTANT TREATMENT OPTIONS, there should also be a focus on cancer prevention. Recent research suggests that nearly half of cancer cases in the U.S. may be preventable through lifestyle and dietary changes.

Dietary Foundation. Choosing foods that are high in antioxidants and fiber, and rich in enzymes, can maintain the body’s natural defense system against cancer. Whole grains; fresh organic fruits, berries, and vegetables; and nuts and seeds meet the criteria for a health-sustaining cancer-prevention diet.

the time of diagnosis with cancer also had nearly twice the survival rates of those who had the lowest levels. Reishi mushrooms, along with other medicinal mushrooms, are rich in beta glucans that help enhance natural killer (NK) cell activity. NK cells are part of the immune system that provide deep immune health and may have an anticancer benefit.

Be proactive! Choose to take a stand against cancer by boosting your antioxidant status through diet and specific nutrients.

Antioxidant Boost. Some of the most important protectors against cancer are antioxidants, substances that protect cells against damage.

Fruits and vegetables offer a daily boost in antioxidant levels. The amino acid derivative, N-acetylcysteine (NAC), helps to replenish levels of one of the body’s most powerful antioxidant defenses, glutathione. Glutathione levels can be depleted due to infections, toxins, stress, and medications, so increasing NAC can help increase powerful glutathione in the body.

Nutrients and Herbs. Studies have shown that low vitamin D has been associated with an increased risk for certain types of cancer, including prostate, breast, and colon cancers. People with higher levels of vitamin D3 at

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YOUR SUPPLEMENT QUESTIONS,

INTEGRATIVE MEDICINE EXPERT TIERAONA LOW DOG, MD, GETS TO THE BOTTOM OF YOUR MOST-ASKED QUESTIONS

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When it comes to taking your vitamins, minerals, fish oils, probiotics, and other supplements, you have questions. Lots of them! What’s the best time of day to take them? Can you take them all at once? What’s the best place to store them? And the list goes on.

We heard you. We turned to Tieraona Low Dog, MD, author of Fortify Your Life: Your Guide to Vitamins, Minerals, and More, for answers to some of your most common queries.

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Q: How can I make sure that I’m buying a quality supplement?

Dr. Low Dog: Stick with reputable brands manufactured in the U.S. Most of the really disturbing news about “supplements” is not about vitamins, minerals, or common nutritional supplements, which generally contain what they claim on their labels. Steer clear of fi nished herbal retail products coming out of China and India that have been found on numerous occasions to be adulterated with undeclared prescription drugs, as well as high levels of lead, mercury, and/or arsenic.

Also, look for third-party seals such as The United States Pharmacopeia, a nonprofit organization that sets standards for identity, strength, quality, and purity; NSF International, an independent organization that tests and certifies supplements; and Consumer Labs, a private company that allows companies that pass its quality tests to use its seal.

Q: How do I know if a manufacturer’s claims about a supplement are accurate?

Dr. Low Dog: The Food and Drug Administration (FDA) has strict rules about what companies can say about supplements. Manufacturers can claim that a supplement supports general well-being or the normal structure or function of the human body. For instance, such statements as “Calcium builds strong bones” or “Antioxidants maintain cell integrity” are permitted. However, labels (and advertisements) cannot claim that a supplement treats or cures diseases. So, while there are randomized controlled trials that demonstrate that the herb St. John’s wort is effective for the treatment of depression, for example, a manufacturer cannot say this on the label.

Instead, the label would have to say something like, “St. John’s wort supports a healthy mood.”

Q: It seems like recommended dosages range everywhere from minimum daily values to mega-doses. How do I know what’s right for me?

Dr. Low Dog: Figuring out how much of a certain supplement you should take is important, regardless of the manufacturer’s recommendations. When it comes to vitamins and minerals, we have a pretty good idea about how much is needed to prevent disease. Most of us, however, would like to do more than just prevent rickets or beriberi; we would like to experience vitality and health.

But just as important, you’ll want to make sure that you aren’t taking too much of any particular ingredient or nutrient. You must take into account your age, gender, diet, and a host of other factors.

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The daily value (DV) is a percentage, calculated on the average recommended daily allowance (RDA) for adults. For each nutrient, there is only one DV for everyone 4 years of age or older. That means the DV does not distinguish between an 80-year-old man, a 29-year-old woman, or a 6-year-old child. Be aware that your RDA might be higher or lower than the DV. For example, the DV for vitamin D is 400 IU, whereas the RDA for anyone from 12 months to 70 years of age is 600 IU— and 800 IU if you’re over the age of 70. All vitamins will list 400 IU as 100 percent of the DV; but a 75-year-old man would actually need double that amount.

What you won’t find on labels is information about the upper limit (UL), which is the tolerable upper intake level for a given nutrient. In other words, the UL is the highest daily intake unlikely to pose a risk of adverse health effects. The UL represents total intake of a vitamin or mineral from food, beverages, and supplements, and differs for infants, children, teenagers, men, and women of all ages, as well as pregnant and nursing women. For a chart detailing the upper intake levels of vitamins and minerals, visit The National Institutes of Health website (nih.gov), or refer to my book, Fortify Your Life.

Q: Supplements come in so many forms. Is there one that’s best?

Dr. Low Dog: There are advantages and disadvantages of each.

Tablets: They’re cost-effective, shelfstable, and have longer expiration dates. If you have a healthy digestive tract and aren’t taking proton pump

inhibitors (Nexium, Prilosec) that shut off production of stomach acid, your digestive system shouldn’t have any problem breaking down a supplement tablet. Tablets can be difficult to swallow, but this can be remedied by using a pill slicer to cut your tablets in half.

Capsules: They’re easy to swallow and

break down quickly. You can also open capsules and put the ingredients into a smoothie, applesauce, or yogurt, making capsules an attractive option for children or those who have difficulty swallowing. Vegetarians/vegans take note: Although most supplement manufacturers use capsules made from vegetable material (veggie caps), some may contain gelatin derived from animals. Check the labels.

Chewables: If you like to take your supple-

ments in the form of gummy bears, don’t be embarrassed. You aren’t alone!

Chewables are one of the fastest-growing and most popular categories of dietary supplements. Most contain some form of sweetener and/or flavoring, which could be either natural or artificial—so read labels closely. Vegans and those sensitive to dairy should be aware that some chewable supplements contain lactic acid, which may have been derived from dairy.

Lozenges: Designed to dissolve slowly in the mouth, lozenges are usually used to soothe a sore throat. They may also be used as an alternative to chewables. Be aware that they may contain some type of sweetener as well as flavorings or colorings. Keep them away from young children who may confuse them with candy.

Softgels: These smooth, one-piece capsules

are designed to hold liquid or oil-based preparations, such as vitamin E or fi sh oil. They’re easy to swallow and, because they’re airtight, offer a long shelf life.

Unlike capsules, they’re currently made almost exclusively from gelatin from animal sources, so they aren’t suitable for vegetarians or vegans.

Powders: Powders are useful when you want to use larger amounts of a supplement. For example, the amount of inositol used for anxiety or sleep is typically 6–12 grams, or 2–4 teaspoons. That would be 12–24 capsules per day! Powders can be added to smoothies and food, and have a decent shelf life. But they are less convenient when on the go.

Chewables are one of the fastest-growing and most popular categories of dietary supplements.

Liquids: Some liquid

vitamins and minerals, such as vitamin B12, are available in a sublingual drops that are placed under the tongue for rapid absorption. Liquids allow flexibility when it comes to dosing, and you don’t have to worry about absorption. But they have a shorter shelf life and are harder to transport, as many need to be refrigerated.

Topicals: Many creams, lotions, ointments,

and gels contain vitamins, minerals, nutraceuticals, and herbs. Many people open a vitamin E capsule and apply it to prevent scarring when skin has been injured. Epsom salts can deliver magnesium through the skin.

Calendula ointment is commonly used for minor cuts and wounds.

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Q: Are “whole food” vitamins worth it?

Dr. Low Dog: The terms “whole food” or “food-based” refer to vitamins that have undergone a fermenting process using yeast. These products are made by feeding vitamins to yeast in a liquid broth solution. As the yeast grows, it incorporates the vitamins and minerals into its cellular structure.

The yeast is killed and dried, and the vitamins pressed into capsules, liquids, or powders. The theory is that the nutrients incorporated into the yeast are now highly bioavailable. On labels, you may see ingredients listed as “derived from yeast” or “from S. cerevisiae.” Are these products worth the extra price? Many people think so. In fact, I take a multivitamin made using this type of process.

In some cases, though, there's no difference between a synthetic and natural vitamin where the body is concerned. This is the case with vitamin C. If your supplement contains more than 100 mg of vitamin C, chances are high you’re getting at least some synthetic vitamin C. However, natural and synthetic ascorbic acid are chemically identical, and there are no known differences in their biological activities or bioavailability.

Q: Should I take all of my supplements at once?

Dr. Low Dog: Some nutrients can enhance or diminish the absorption of other nutrients. Large amounts of calcium (250 mg or more) can impair the absorption of iron, while vitamin C increases it. Interestingly, in the Southwest, people like to eat beans, which are high in iron, with chili peppers, which are packed with vitamin C. This traditional mixture maximizes the absorption of plant-based iron, which is less absorbable than the iron found in meat. Taking large doses of calcium or magnesium (250 mg or more) can compete with the absorption of other

minerals, including each other. I generally recommend taking magnesium at bedtime to help with sleep and relaxation. Take your multivitamin-mineral supplement at least two hours apart from your calcium or magnesium.

products that list lecithin on the label.

Sometimes a label will list vegetable glaze or vegetable coating, which could be derived from corn—a problem for some people and also possibly genetically modified. Read labels carefully.

Q: When is the best time of day to take supplements? With meals, without? In the morning or at night?

Q: What about vegetarians? Are

Dr. Low Dog: Most vitamin and mineral supplements are best taken with food to aid their dissolution and absorption. Iron supplements are best taken with food to avoid stomach upset. Multivitaminmineral supplements and vitamins B-complex, C, and E and can all be taken together at the same meal. I recommend taking them with breakfast.

Take larger amounts of calcium or magnesium several hours apart from other minerals. Calcium carbonate must be taken with food, whereas calcium citrate does not need to be. I recommend the latter. It’s best to take fat-soluble vitamins (A, D, E, and K) and fi sh oil with a meal containing fat. One study found that taking vitamin D with dinner instead of breakfast increased vitamin D by about 50 percent!

There are a few supplements that should be taken on an empty stomach.

Herbal bitters are often taken 20 minutes before a meal to “prime” the digestive tract, revving up the production of stomach acid and alerting the pancreas that food is coming.

Enzymes should be taken during or immediately after a meal.

Q: Should people with food allergies be concerned about fillers, binders, and “other ingredients” in supplements?

Dr. Low Dog: Fillers are one area of concern when it comes to allergies. Rice flour is typically used as a filler because it is hypoallergenic, but cornstarch, lactose, or other potential allergens could also be present. If you have a soy allergy, avoid

there any common ingredients in supplements that may be derived from animals?

Dr. Low Dog: Gelatin is derived from pig or cattle; if the label lists gelatin, the supplement contains an animal product. Look for vegetarian or vegan capsules if this matters to you. Glycerin is often used as a preservative in liquids and as a softener in softgels, and can be derived from animals or plants. If you’re vegetarian, make sure you check the label to ensure it lists vegetable glycerin.

Article adapted with permission from Fortify Your Life: Your Guide to Vitamins, Minerals, and More by Tieraona Low Dog, MD.

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spring

detox

This season of new beginnings is the perfect time to turn deeper into yourself and rejuvenate your body

BY MICHELE BURKLUND, ND

T

his time of year—as the cold winter winds subside and the days become longer—the world’s vibrant colors are revealed all around us. Mother Earth transforms the frozen landscape into a lush, green environment that inspires renewal, which makes it the perfect season to cleanse, nourish, and feel radiant from the inside out.

The body does an amazing job of detoxifying itself, but the amount of toxins we’re exposed to on a daily basis has dramatically increased in our ever-more-plastic world— meaning that sometimes, your body might need a little help getting rid of all the garbage. Here are a few simple ways to support your main detoxification pathways and put the spring back into your step.

Nourish Your Liver with Milk Thistle This well-known plant has been used for more than 2,000 years to cleanse and support the body. Its active substance is called silymarin, which is found in the seeds. Studies have shown that milk thistle not only supports the liver, but actually rejuvenates it. It’s a potent antioxidant, has anti-inflammatory properties, and has been proven to repair and grow new liver cells. The liver has hundreds of jobs to perform, and one very important duty is to remove toxins and waste from the blood. Adding milk thistle to your supplement regimen will support the cleansing process while giving you the added benefit of glowing skin.

Product pick: Solaray Milk Thistle Guaranteed Potency Extract

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Cleanse with Chlorella This blue-green alga has clearly stood the test of time, with fossils indicating that it’s been around at least 530 million years. Its single-celled structure and high content of chlorophyll give it unique abilities to nourish the body while also absorbing very small particles. More than just a super food, chlorella can bind heavy metals, toxins, and pesticides and carry them out of the body. It can be taken in a capsule form or mixed into a smoothie (add a hint of cilantro for an added effect).

Product pick: Paragon Plus Chlorella 1000 mg

brushing can also help stimulate the lymphatic system while also improving circulation and removing dead skin cells.

Brush your skin in an upward circular motion, beginning at your feet before moving to your torso, and from your hands to your chest—the same direction that your lymph flows.

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Feast on Detoxifying Foods

Glutathione is a molecule made of three amino acids—cysteine, glycine, and glutamine—along with a sulfur group that enables it to bind to free radicals and toxins. A potent antioxidant produced by the body to aid in the liver detoxification process, glutathione can become depleted due to an overwhelming toxic burden.

A supplement called N-acetylcysteine (NAC) is an amino acid precursor that can stimulate glutathione synthesis.

Product pick: Terry Naturally Clinical Glutathione

It’s no secret that food is the best medicine, and the delicious combinations are endless. Artichoke is a gorgeous and tasteful veggie that contains a phytonutrient called cynarin, which stimulates the production of bile and hence, improves digestion. Often called a superfood, artichoke is loaded with antioxidants including liver-supportive silymarin, packed with vitamin C, and rich in fiber to keep the body regular. Focus on liver-loving veggies such as artichoke, broccoli, onions, beets, and cabbage. Infuse extra detox-supporting flavor to your meals with garlic, cilantro, parsley, cinnamon, basil, and turmeric. Maintain regularity by drinking water throughout the day and eating fiber-rich foods such as apples, almonds, peas, and lentils.

Rebalance with Probiotics

Take a Break from Technology

A healthy digestive system plays a vital function in eliminating waste, optimizing nutrients, balancing immune function, and improving mood. The Journal of Nature Reviews Immunology published a study in 2009 that revealed an association between disturbances in gut flora and impaired immune response. So how do we keep our bacteria balanced? Eat probiotic-rich foods such as yogurt, kefir, miso, and other fermented foods. Take a high-quality probiotic that contains a diverse range of species to help restore gut health.

Product pick: Bio-Kult Probiotic

Can you think of the last time you turned off your cell phone or put away your computer for an entire day? Set a time each day (or week) to unplug and engage in a relaxing activity to melt away the stress. Take a bath infused with lavender, meditate, read a book, or create art to renew your mind and revive your senses.

If going cold turkey from technology isn’t an option, try ending your computer time two hours before bed. Artificial computer light can reduce your body’s levels of melatonin, which is an important hormone for sleep. A trial published in the Journal of Clinical Endocrinology and Metabolism revealed that individuals exposed to room light compared to dim light before bedtime shortened their melatonin duration by 90 minutes.

These findings reveal that electrical lighting can have a profound effect on well-being, and that simple changes can make a huge difference.

Get Glowing with Glutathione

Move Your Lymph A key component of immune health, the lymphatic system is a network of 600 nodes and glands that help remove toxins and waste. Common lymph-loving herbs include cleavers, red clover, burdock root, queen’s root, and calendula. Dry skin 24

Sweat It Out Eliminating toxins through the skin is a gentle, yet very effective, approach to easing the burden on your kidneys and liver. In fact, a 2011 study published in Archives of Environmental and Contamination Toxicology revealed that sweating could reduce levels of heavy metals and toxins—including BPA, arsenic, lead, mercury, and cadmium—from the body.

Increase your sweat by exercising, warming up in an infrared sauna, or taking a bath.

Listen to Your Body Have you noticed that certain foods make you feel tired and bloated, or make your skin break out? Now is the time to eliminate them from your diet and give your digestive system a needed break.

Have you ever tracked your sleep?

Creating a sleep diary will help you hone in on what time and how much sleep helps you feel your best. Each morning, document the number of hours you slept, the quality of your sleep, and whether you woke up feeling refreshed or groggy. Optimize your sleep by going to bed at the same time each night and creating a relaxing bedtime ritual. For some people, eliminating caffeine after 10 a.m. also helps.

Get Back to Nature Being closer to the earth is a simple way to feel grounded and more relaxed. Think you don’t have the time? A study published in the Journal of Psychological Science in 2008 showed that people who were exposed to natural environments for 50 minutes had increased focus and directed attention afterward. Perhaps taking the time to relax the mind will make you even more productive. Want to really get in touch with nature?

Go barefoot!

March 2018

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The Healthy Edge

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1/22/18 9:46 AM

pure beauty

By Sherrie Strausfogel

nail it!

Discover a whole new world of natural nail polishes and nail products

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aking care of your nails isn’t an indulgence—it’s essential to your health. Cleaning under your fingernails helps prevent the spread of germs and disease. Cutting and cleaning your toenails prevents them from growing inward and causing infection.

Changes and discoloration to any parts of your nails can mean that something is wrong with your nail health—or even your overall health. Nails provide warning signals of infection, disease, and even malnutrition. If your nails are dull, dry, weak, and brittle, this could mean that your diet is lacking vitamins and minerals.

So give your nails the attention they deserve. A manicure and pedicure can be as simple as cleaning, trimming, pushing back the cuticle, moisturizing, and a quick buff.

Repair and rebuild brittle, broken, or weak nails The addition of nail color can be traced back more than with Nature’s Plus Ultra Nails Nail Strengthener.

5,000 years to India, where henna was used to polish nails.

Each application to the nail and cuticle fortifies Nail polish has been around since the Ming Dynasty and conditions with calendula, lavender, tea tree, cucumber, aloe vera, protein, and vitamins.

(1368 A.D.). At times, it indicated social status, and was It’s formaldehyde-free and non-irritating. once made from beeswax, gelatin, Arabic gum, and dyes obtained from henna, berries, and fruits.

Unlike those used centuries ago, today’s conventional nail products are loaded with toxic chemicals—the big three being toluene, dibutyl phthalate (DHB), and formaldehyde. They can get inside the body through the nail bed and be toxic over time. Triphenyl phosphate, a replacement for DHB in many products, is just as dangerous, according to a study by the Keep your nails and cuticles healthy with Aura Cacia Environmental Working Group. Signs of triphenyl phosphate, Nurture Nail Care Essential Oil Blend. This blend of tea tree, coriander, palmarosa, and lavender essential also known as TPHP or TPP, turned up in all of the women oils is nurturing and purifying for nails, and is perfect tested a few hours after they applied conventional nail polish. for DIY nail care recipes.

Animal studies indicate that triphenyl phosphate is an endocrine disruptor, mimicking hormones and scrambling the healthy development of cells. One study showed that the chemical can trigger obesity by causing immature bone cells to transform into fat. Another study linked exposure to fertility problems. These reports are alarming enough that the EPA has added triphenyl phosphate to a list of chemicals Smooth cuticles and strengthen nails targeted for in-depth reviews based on widespread exposure with Savannah Bee Beeswax Salve. and potential toxicity.

This soothing salve blends conditioning sunflower and olive oils with beeswax Luckily, several manufacturers have developed nourishing to penetrate the surface of dry cracked nail-care products made without harmful ingredients. Here’s skin. It naturally hydrates feet, hands, a roundup of our favorites: cuticles, and elbows, too.

HEALTHY NAILS, HEALTHY BODY Do you have soft, brittle nails? This can stem from using toxic nail products and/or indicate low keratin. Eating a protein-rich diet and supplementing with biotin can help. Ridges in nails are associated with iron deficiency. And nails that split and crack have been linked to thyroid issues and psoriasis.

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Get fun glossy color with Benecos Happy Nails Nail Polish.

It’s 5-Free—with no toluene, camphor, phthalates, formaldehyde, or formaldehyde resin. It’s also long-lasting, chip-resistant, vegan, and gluten- and cruelty-free.

March 2018

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1/25/18 9:06 AM

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12/14/17 11:19 AM

clean eating

your brain on food Boost your cognitive powers, enhance memory, and protect against neurodegenerative diseases with these powerful brain-protecting foods

A

re you worried by brain fog and fuzzy thinking? Have trouble remembering where you left your keys? Or maybe you’re just concerned about memory loss or other cognitive issues as you age. The answer may lie in your diet—specifically in boosting your intake of these potent, brain-supporting foods.

❶ Salmon is rich in omega-3 fats, linked in dozens of studies with reduction in cognitive decline in the elderly, protection against Alzheimer’s, and general improvement in cognition and mood. If you don’t eat meat, walnuts, flax, and chia are rich in alpha-linolenic acid, a fatty acid that can be converted by the body to omega-3s.

Try this: wrap asparagus spears in smoked salmon; add crumbled cooked salmon to scrambled eggs; toss salmon with pasta, olive oil, and minced chives.

❷ Cocoa is high in flavonols, antioxidants that have been shown to increase learning, improve memory, and boost overall brain power. Some studies show that this effect is greatly enhanced when combined with exercise. Other good sources of flavonols include apples, onions, green tea, citrus fruits, red wine, and tomatoes.

Try this: add a handful of raw cacao nibs to smoothies; stir dark cocoa powder into your morning coffee; sprinkle dark chocolate shavings over a bowl of fresh raspberries or strawberries.

❸ Nutritional yeast is high in folate, a B vitamin linked with healthy fetal brain development and overall cognitive improvement. Deficiencies can lead to neurological disorders such as depression, 30

cognitive decline, and dementia. Nutritional yeast is also high in vitamins B6 and B12, which are equally important for brain health and memory performance.

Try this: purée cashew butter, nutritional yeast, and water for a creamy “cheese” sauce; toss with cooked pasta and olive oil; sprinkle over steamed broccoli tossed with olive oil.

❹ Turmeric contains curcumin, an antioxidant that may help prevent the accumulation of plaque formations linked with Alzheimer’s disease. Studies show curcumin can protect against cognitive decline and lessen impairment in traumatic brain injury, and may even stimulate new brain cell production.

Try this: combine with warm milk and honey for a traditional Ayurvedic beverage; toss warm chickpeas with turmeric, coconut oil, and chopped tomatoes; add grated fresh turmeric root to sautéed garlic and kale.

❺ Spinach is high in lutein, an antioxidant that protects the brain from freeradical damage and inflammation. People with mild cognitive impairment have been shown to have reduced lutein status, and boosting lutein levels has been shown to enhance learning and memory. Other good sources of lutein: kale, chard, collards, yellow peppers, and egg yolks.

Try this: finely chop spinach and stir into

pasta sauce; purée with white beans, garlic, and olive oil for a fast dip; add a handful to breakfast smoothies.

❻ Avocado is rich in vitamin E, shown to slow cognitive decline in the elderly and reduce impairment after brain trauma. Because avocados contain healthy monounsaturated fats, they also improve the absorption of antioxidants in spinach, kale, and other leafy greens when eaten together. Wheat germ, almonds, eggs, and sunflower seeds are other good sources of vitamin E. Try this: mash avocado with cooked potatoes or cauliflower just before serving; purée with olive oil and apple cider vinegar for a creamy dressing; halve avocado lengthwise, remove pit, brush with olive oil, and grill.

❼ Eggs are loaded with choline, a type of B vitamin that can enhance memory and cognition.

It’s essential in the production of phosphatidylcholine, a critical component of cell membranes, especially brain cells. Meat, fish, asparagus, collard greens, and Brussels sprouts are other good sources.

Try this: make deviled eggs, but mash yolks with avocado instead of mayonnaise; scramble eggs with tikka masala sauce for a fast egg curry; bake eggs and minced vegetables in ramekins, then top with shaved cheese.

March 2018

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1/22/18 9:50 AM

By Lisa Turner

❽ Celery contains luteolin, a flavonoid antioxidant that helps to protect the brain from inflammation, cognitive aging, and neurodegenerative diseases. It can also greatly enhance memory, learning, and spatial awareness. Other dietary sources of luteolin include raw radicchio, peppers, parsley, artichokes, juniper berries, dried oregano, and sage.

Try this: stuff celery stalks with almond butter, and top with dried cranberries; juice it with carrots and ginger; toss sliced celery with garlic and olive oil and roast till golden.

❾ Rosemary is high in carnosic acid, a phytochemical that can enhance learning and spatial memory, help reduce oxidative stress, and prevent neuron damage.

Studies suggest that carnosic acid can protect against Alzheimer’s and other neurodegenerative diseases. In addition to rosemary, it can be found in sage, as well as in small amounts in other foods.

Try this: add whole rosemary sprigs to soups during cooking; mince rosemary needles and add them to bread dough; use rosemary sprigs as skewers for grilling vegetables.

❿ Yogurt contains probiotics, beneficial bacteria that keep the gastrointestinal tract healthy. Because about 90 percent of the body’s serotonin—a neurotransmitter that regulates mood and behavior—is made in the gut, it’s important to keep the intestinal lining healthy. Studies also show taking probiotic supplements can improve mental outlook and lower stress and anxiety levels.

Try this: combine yogurt with puréed mango for a fast, refreshing lassi; whisk with honey, and drizzle over grilled peaches; mix with minced herbs to make a creamy, healthy dressing.

Pumpernickel Toasts with Smoked Salmon & Avocado Cream Cheese MAKES 12 TOASTS

Avocado adds a smooth, buttery note to this bagel and lox-style recipe, and it provides a nice contrast to the salty smoked salmon.

12 large slices pumpernickel bread, halved, brushed with extra virgin olive oil 8 oz. organic cream cheese, softened 1 large avocado 3 Tbs. minced fresh dill 2 tsp. minced lemon zest 2 Tbs. fresh lemon juice Salt and black pepper to taste 2 Tbs. capers ½ cup thinly sliced red onion 8 oz. sliced wild smoked salmon 1 cup thinly sliced English cucumbers Extra virgin olive oil Red pepper flakes Fresh dill sprigs 1. Preheat oven to 400°F. Toast bread on a baking sheet until crisped, 10 minutes.

2. Combine cream cheese, avocado, minced dill, zest, and lemon juice, and season with salt and black pepper.

3. Spread bread with avocado cream cheese, then top with capers, red onion, salmon, and cucumbers.

4. Drizzle toasts with oil, season with salt, black pepper, and pepper flakes, then garnish with dill sprigs.

PER SERVING: 240 cal; 15g prot; 13g total fat (5g sat fat); 16g carb; 50mg chol; 270mg sod; 3g fiber; 1g sugars

The Healthy Edge

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1/22/18 9:51 AM

natural gourmet

By Allyson Kramer

the best waffles We are willing to bet that these brown rice waffles will win you over

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hose who can’t tolerate gluten know that a tender yet crispy waffle can be hard to come by. Many gluten-free waffles are either too dry, too gummy, or contain sketchy ingredients—they’re not exactly the breakfast of champions.

But a simple combination of gluten-free starches, brown rice flour, and a teaspoon of xanthan gum yields waffles with a delicate center and a crispy, crunchy exterior that also happen to be egg- and dairy-free.

Brown Rice Waffles MAKES 6 WAFFLES

1½ cups brown rice flour ¼ cup cornstarch ¼ cup tapioca flour 1 tsp. xanthan gum 1 Tbs. baking powder 1 tsp. salt 3 Tbs. sugar ¼ cup olive oil or coconut oil 2 cups unsweetened nondairy milk, such as soy milk 1. Whisk together brown rice flour, cornstarch, tapioca flour, xanthan gum, baking powder, salt, and sugar in large bowl. Make well in center of mixture, and pour in oil and milk. Whisk vigorously until thin batter forms (it will thicken as it rests).

2. Preheat waffle iron, and coat with cooking spray. Pour batter into center of waffle iron, and clamp down to close. Cook according to waffle iron directions. Waffles will keep up to one day in an airtight container in the refrigerator, or up to three months in the freezer.

PER SERVING: 322 cal; 5g prot; 12g total fat (2g sat fat); 50g carb; 0mg chol; 695mg sod; 3g fiber; 7g sugars

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kitchen tip...

For homemade toaster waffles, double the recipe and freeze the extras.

PHOTO (TOP LEFT): PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK

Try these gluten-free classics topped with maple syrup; dress them up with a fruit compote and a dollop of yogurt; or dredge 1 cup fresh or frozen berries in brown rice flour, and mix them into your batter just before cooking.

March 2018

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1/22/18 9:52 AM

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1/22/18 9:53 AM

SHARPEN YOUR MEMORY & FOCUS Clean, clinically studied whole food ingredients to support brain health at three stages of life† Kids • Young Adults • Adults 40+ NON GMO

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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1/22/18 9:54 AM