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HEART OUT! the 10 best foods FOR HEART HEALTH
What you need to know about this key mineral
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FONDUE P. 32
ESSENTIAL OILS TO
The best herbs for arthritis relief
CALM FOOD CRAVINGS
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What’s New Life Seasons
Blood Nourish-R Get the iron you need, along with additional nutrients and herbs that assist with blood building and proper Iron assimilation. This natural tonic helps improve a feeling of energy and well-being.* It’s formulated with a special form of iron that is easy on the stomach and non-constipating, along with vitamin B1, B12 and folate, plus alfalfa, beet, burdock, nettle, and red raspberry to provide blood building nourishment to the body.*
Vital Flora Pro Ultra Daily Probiotic Brenda Watson introduces her new probiotic blends to the Vital Flora family of products. Ultra Daily Probiotic is a comprehensive blend of 60 strains of probiotics, supplying 60 billion active cultures to support digestive and immune health.* The formula includes a blend or prebiotic fibers, and is delivered in a delayed release capsule for maximum absorption and effectiveness.
Whole Beets is an organic whole-food powder, not from concentrate. The process of probiotic fermentation yields up to 200% of the nitrate content of regular beet powder.* These naturally occurring nitrates are then converted into nitric oxide (NO) in the body, which supports circulatory health and endurance and helps maintain healthy blood pressure levels.*
Mary Ann O’Dell MS,RD
Rhodiola: Siberian Adaptogen
Rhodiola rosea, also called arctic root, is a hearty plant that grows in the high altitude climates of Siberia. It has been used as part of the traditional medicine of Russia, Scandinavia, and other places for centuries. Rhodiola is a great herb for those dealing with everyday stress, including fatigue, brain fog, low energy, and tension. Rhodiola is an adaptogen, a substance that normalizes body functions, boosts energy, and allows the body to handle stress. In human studies, rhodiola extract has been shown to help fight fatigue, combat stress, improve mental and physical performance, and reduce high altitude sickness. Rhodiola works to protect the body and mind against oxygen deprivation and enhances immune function. Rhodiola has been studied for its potential role in reducing depression, with one study showing that those with mild depression who took rhodiola had fewer symptoms of depression than those who took a placebo. Rhodiola may also have benefits for menopause and PMS symptoms, and while more research is needed, its outlook as a safe and effective herb for stress support looks positive.
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Rhodiola PureTM • Adaptogenic herb.* • May help increase the body’s capacity to adapt to stress.* • Provides 500 mg standardized rhodiola extract.
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Fruity Secret Breakfast Bake
features 18 Get Smart
Meet nootropics—a class of safe, effective herbs that enhance mood, sharpen concentration, and improve focus by increasing circulation to the brain, reducing brain inflammation, stimulating the formation of new brain cells, and protecting the brain from free-radical damage.
22 Mardi Gras Remix
Take the “fat” out of Fat Tuesday with this selection of reimagined New Orleans dishes—including gumbo, jambalaya, and Bananas Foster.
departments NEWS FLASH
HERBS FOR BLOOD PRESSURE
Hot Off the Press. The latest natural health news.
What Men and Women Should Know About Iron. Who should be taking iron supplements? The answers may surprise you.
BLOOD VESSEL HEALTH
Natural ways to control inflammation, maintain blood flow, and keep your blood vessels in top shape.
This key antioxidant supports cellular energy production and may help improve heart function.
Island-Inspired Skin & Hair Care. Create a tropical escape with natural products featuring exotic ingredients.
The Dental Health Connection. The importance of oral health to overall wellness.
These gentle formulas can help boost immunity, improve digestion, promote sleep, and more.
Constant Cravings? How to curb your food cravings (and maybe lose weight) with essential oils.
AROMATHERAPY FOR KIDS
THE POWER OF CQ10
Natural Arthritis Therapies. Potent botanicals that can help ease the ache.
Nature’s most effective herbs for keeping blood pressure under control.
Feed Your Heart. Keep your ticker—and your taste buds—happy with these 10 heart-healthy foods.
Inside-Out Fondue. This healthier take on a classic favorite is perfect for every cheese connoisseur.
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Pine Pollen Maintain a healthy libido Increased natural energy Anti-oxidant related properties For both men and women
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editor’s letter Have a Heart February is Heart-Health Month, so in honor of this vital organ, here are a just a few facts compiled by The George Washington University Heart & Vascular Institute: The human heart is roughly the size of two hands clasped together. Every day, it beats about 100,000 times and pumps 2,000 gallons of blood throughout the body. Over a lifetime, this adds up to 2.5 billion beats, and 1 million barrels of blood. That’s the upside of this amazing, organ. Unfortunately, the downside is just as eye-raising. Heart disease is still the No. 1 killer of both men and women in the United States, accounting for one in every five American deaths. An estimated 13 million Americans have coronary artery disease, and more than 65 million Americans over age 20 have high blood pressure. The good news is that, in many cases, heart disease is entirely preventable through a sensible regimen of diet, exercise, and lifestyle changes (hint: smoking is the No. 1 preventable cause of heart disease). Check out ”Go with the Flow,” (p. 16) and “Herbs for Blood Pressure,” (p. 17) for a host of natural ways to support healthy circulation. And don’t miss “Feed Your Heart,” (p.30) for a look at 10 heart-protective foods, plus a delicious heart-healthy recipe. The hardest working muscle in your body will thank you for it.
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THE HEALTHY EDGE. Vol. 10, No. 1 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.
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An enlarged prostate—also known as benign prostatic hypertrophy (BPH)—affects more than half of men by age 60, and 90 percent by age 80. But Italian researchers found that Pycnogenol offers relief without medications. A patented extract of a French maritime pine bark, the supplement was tested as a BPH remedy against a lifestyle program and the commonly prescribed medications finasteride and dutasteride. Lifestyle changes included exercise, hydration, and a low-sugar, low-salt diet. After 8 weeks, the study found that Pycnogenol outperformed the other treatments without adverse effects such as erectile dysfunction, which may occur with the drugs. Participants who took Pycnogenol experienced 30–50 percent fewer symptoms, including less frequent bathroom trips during the day and night. The daily dose was 150 mg. Pycnogenol is an antioxidant and has also been found to improve sperm health and erectile function.
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MAGNESIUM REGULATES VITAMIN D Worried that you’re not getting enough vitamin D? Magnesium may be the key. A study at Vanderbilt-Ingram Cancer Center in Nashville, Tenn., found that with adequate magnesium, low vitamin D levels rise and high levels decrease. “Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway,” said lead study author Qi Dai, MD, PhD. This helps to explain why some people with low vitamin D levels don’t respond well to supplements, as an estimated 80 percent of Americans don’t get enough magnesium. In the study, researchers calculated the magnesium content of people’s diets and added supplements to meet the recommended dietary allowance (RDA) of the mineral.
MAGNESIUM RECOMMENDED DIETARY ALLOWANCES
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By Melissa Diane Smith
what men and women should know about iron
Should you supplement with the mineral? If many cases, the answer is no
ron is an essential nutrient. It’s needed to make hemoglobin, the oxygen-carrying red pigment of blood. It also plays important roles in energy production and in supporting the health of the immune, reproductive, and central nervous systems. As important as this mineral is, however, most people probably don’t need to take an iron supplement—or even a multivitamin that contains iron. In fact, getting too much supplemental iron can be dangerous. The reason for this is simple: the body is efficient at storing iron, but it doesn’t do a good job of eliminating stored iron except through bleeding. That’s why men and postmenopausal women are generally advised not to take an iron supplement except under a doctor’s orders.
The Lows and Highs of Iron Most people know that too little iron can lead to iron-deficiency anemia, which can cause fatigue, weakness, increased risk of infections, shortness of breath, lightheadedness, and pale skin. It is most likely to develop in menstruating and pregnant women, vegans, people who take medications that cause internal bleeding, or people who have digestive disorders that interfere with iron absorption. The opposite problem—iron overload, usually due to too much supplemental iron—is drawing more attention these days. Research suggests that building up large stores of iron in the body over the years can increase the production of free radicals, damage internal organs, and may increase the risk of diabetes, heart attack, and cancer, particularly in older people. In examining more than 1,000 white Americans ages 67–96 who participated in the Framingham Heart Study, researchers found that only about 3 percent had an iron deficiency, but 13 percent had iron levels considered too high. The authors of the study concluded that the likely liability 8
in iron nutrition in elderly white Americans eating a Western diet is iron overload, not iron deficiency. Iron overload can be inherited—as in hemochromatosis, the genetic iron overload disorder—or it can be acquired by receiving numerous blood transfusions, getting iron injections, or consuming high levels of supplemental iron. According to the non-profit Iron Disorders Institute, too much iron can lead to chronic fatigue; joint pain, abdominal pain, liver disease, diabetes, irregular heart rhythm, and heart attack. One Finnish study found that men with high iron levels had twice the risk of heart attack as men with low iron levels. Data from the Framingham study suggests that the low risk of heart disease among premenopausal woman may be partially due to menstruation and the monthly loss of iron that goes with it. After menopause, women begin to catch up to men in heart disease risk, suggesting that higher iron stores may be a factor. Some studies also link high iron levels with diabetes. For example, among 32,000 women followed for 10 years in the Nurses’ Health Study, those with the highest levels of stored iron were nearly three times as likely to have diabetes as those with the lowest levels.
Iron Recommendations So, what should you do to get just the right amount of this important mineral? The best idea is to play it safe. Try these tips: Focus on whole-food sources of iron, including beef, turkey; liver, dried fruit, broccoli, peas, and sunflower seeds. Be aware that if you eat a lot of fortified foods, you may be getting more iron than you need. Some fortified breakfast cereals contain 100 percent of the Daily Value for iron. Avoid cooking in cast-iron skillets, as iron filings can get into your food.
Looking for an iron-free multivitamin/ mineral supplement? Here are a few to choose from. Bluebonnet Multi One Iron Free Country Life Iron-Free Max for Women Country Life Iron-Free Max for Men Nature’s Way Alive! Iron Free Rainbow Light 50+ Mini-Tablet Food-Based Multivitamin Solaray Once Daily High Energy Multi-Vita-Min Iron Free Solgar VM 75 Iron Free Source Naturals Life Force Multiple No Iron
Unless they’ve been diagnosed with a deficiency, most men, as well as postmenopausal women, should take an iron-free multivitamin/mineral supplement (see sidebar). If you’re a postmenopausal woman or a man who has regularly been taking a supplement that contains iron, and you’re concerned about the possibility of iron overload, many doctors advise donating blood in order to eliminate some of your body’s excess stores. If you need more detailed information about your individual iron status, ask your doctor for a complete panel of medical tests, including CBC, serum iron, serum ferritin, iron serum transferrin saturation, total iron-binding capacity (TIBC), and percentage of saturation. You can learn more about many of these tests at the Iron Disorders Institute website at IronDisorders.org.
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Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res 299: 499-505. ‡ Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005). Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res 297: 147-153. Results may vary. **
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natural arthritis therapies Arthritis can make everyday tasks difficult. But there is relief. Instead of pounding painkillers, try one of these three natural alternatives
or millions of osteoarthritis sufferers, the future looks like facing the rest of life with permanently increasing pain, ultimately with a slow slide into incapacity. Arthritis literally means “joint inflammation,” but medically it also refers to a diverse assortment of more than 100 different rheumatic diseases that cause pain, stiff ness, and swelling in joints. Worse, it may also affect other parts of the body, primarily other sites of connective tissue. One form or another of the disease afflicts some 50 million Americans, and it is the most prevalent cause of disability in people 65 and older. Osteoarthritis (OA) is the most common form of joint disease and it increases in prevalence with age. In OA, joint cartilage erodes. As we age, the water portion of cartilage increases while the protein composition degenerates, causing the cartilage fray and wear, and to form tiny crevasses. Ultimately, disability comes from disease in the spine, knees and hips.
An Ayurvedic Answer for Arthritis Boswellia, also known as frankincense, has been a vital component of Ayurvedic practice for thousands of years. This botanical has unique strengths, working through pathways that are untouched even by other powerful herbs. But in order to be effective, boswellia needs to be uniquely standardized. That’s the secret to Terry Naturally BosMed 500. It delivers boswellia that provides up to 10 times more AKBA (acetyl11-keto-B-boswellic acid) than unstandardized forms. This key compound is essential to supporting a healthy inflammation response, protecting cells throughout your body, and helping you feel your best, every day.
One of the main complaints of persons with arthritis is lost sleep, and sleep disruption makes pain worse, increasing discomfort. There is some good news, though. We now know arthritis can be arrested or reversed.
Inflammation Fighters Inflammation is a hot topic these days. A natural process, it remains mysterious. Still, it’s the enemy of health practitioners, because, if not damped down, it can do a lot of long-term damage. This process, allowed to go on too long, generates large quantities of free radicals, which contribute to tissue damage. Inflamed tissue gets swollen,
MEET THE EXPERT: Cheryl Myers is an integrative health nurse, author, and expert on natural medicine. She is the head of Scientific Affairs and Education for EuroPharma, Inc.
so circulation gets compromised, and fresh fluids are prevented from replacing toxic ones. That generates more inflammation, and the cycle continues. And when it goes on for months or years, it creates big problems, such as rheumatoid arthritis (RA). Ginger root is one of the best investments you can make in your health. This root is delicious, inexpensive and easily available, and it’s some pretty serious medicine. Ginger is a time-tested remedy for a range of joint conditions with broad anti-inflammatory actions. One recent study found that ginger was more effective than a standard NSAID for RA. Ditto for OA. Another study in the Journal of Holistic Nursing found that ginger created a marked relief of osteoarthritis symptoms that progressively improved over 24 weeks, with no
did you know... Clinical trials have shown that boswellia has an anti-inflammation action similar to NSAIDs.
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By Karta Purkh Singh Khalsa, RH
We now know that arthritis can be arrested or reversed. Fortunately, taming inflammation can help control it. negative effects reported. Since ginger is a warming herb, it traditionally would have been used more for OA than for RA. You can find ginger supplements in capsules or tea. The benefits of the aloe plant have been known to many great civilizations. One of its earliest advocates was the Greek physician Dioscorides. Aloe vera gel is popular in many parts of the world for treating pain. Applied topically or consumed orally, it has a stellar reputation for promoting tissue healing. Although mentioned by many authorities for arthritis pain, scientific evidence is sparse. One study in the British Journal of Community Nursing praises it as an anti-inflammatory agent, the use for which it is most well-known.
More Helpful Herbs The Boswellia (Boswellia serrata, Salai guggul) tree is a close relative of frankincense and myrrh that exudes sticky gum from its bark. Boswellia gum, in particular, has become well-known in North America over the last decade for its pronounced effects on joint disorders, which the traditional Ayurvedic use for this time-tested herb. This gum contains constituents, boswellic acids, which inhibit inflamma-
tion-producing substances called leukotrienes in the body. In fact, boswellia gum inhibits inflammation through several mechanisms. A 2013 study compared several different herbal remedies, including Boswellia, to the popular supplement glucosamine and the arthritis drug, celecoxib, in knee arthritis, and the herbs reduced knee pain and improved knee function just as well as the drug and glucosamine. Take 500 mg per day of Boswellia extract standardized to 30 percent boswellic acid. One study looked at a combination of exceptional herbs. Forty-two patients with OA were randomly assigned to receive an herbal preparation, containing (per capsule) 450 mg of ashwagandha, 100 mg of Boswellia, 50 mg of turmeric, and 50 mg of a zinc complex, or a placebo, for three months. The dosage was two capsules three times per day, after meals. The treatments
Ginger for Pain Relief Full-spectrum ginger contains hundreds of active constituents, and it has been used for thousands of years in traditional medicine to balance the bodyâ€™s inflammatory response, which is critical for joint comfort and movement. New Chapter uses ginger as a primary ingredient in Zyflamend Whole Body for its time-tested traditional and modern-day clinical efficacy in this regard.
MEET THE EXPERT: Shauna Wall is an herbalist and national educator for New Chapter, Inc. Shauna is a gifted teacher with a unique ability to emphasize the benefits of a whole-food, whole-herb approach to health.
were then crossed over. Compared with placebo, the herb combination significantly reduced the severity of pain and the disability score. Avocado Soybean Unsaponifiables (ASU), a natural vegetable extract made from a mixture of one-third avocado oil and two-thirds soybean oil, has been used for many years in Europe, but is just starting to get traction in the U.S. The science shows that it can slow the progression of OA by blocking pro-inflammatory chemicals, preventing deterioration of the synovial cells lining the joints, and regenerating normal connective tissue. A 2003 study published in the Journal of Rheumatology reported that ASU inhibited the breakdown of cartilage and promoted repair. A 2008 analysis found that ASU improved symptoms of hip and knee OA and reduced or eliminated use of NSAID drugs. A large, three-year study published in 2013 in the BMJ showed that ASU significantly reduced progression of hip OA compared with placebo. ASU has a long history of safety. Take 300 mg daily. By 2015, it became even clearer that ASU was useful in OA. A study out of the University of California found that, at the clinical level, ASU reduces pain and stiff ness while improving joint function, confirming a decreased dependence on analgesics.
The Healthy Edge
12/23/18 5:10 AM
By Cheryl Cromer
hen you’re tired or stressed, you are more likely to reach for unhealthy snacks. Smelling certain essential oils can help curb appetite, provoke alertness and energy in the brain, and can help thwart those cravings and also help you to think more clearly. In addition, some essential oils work with the body’s endocrine system to still hunger pangs and give the metabolism a little boost. While we all know that effective weight control must include some combination of diet and exercise, aromatherapy can combat the stress associated with the battle of the bulge, and be an enjoyable component to a lifestyle that focuses on clean eating and healthy fitness. Here are our favorite essential oils for weight loss:
Citrus Oils for Cravings & Moodiness Bergamot (Citrus bergamia), or Italian orange essential oil: Known for its spicy citrus note, bergamot can help alleviate depression, and may help if emotional eating is undermining your clean eating program. Studies report that bergamot reduces the production of cortisol,
When you can’t stop thinking about that certain food, reach for these essential oils
which has also been linked to the inability to drop stubborn belly fat. Diff use the essential oil during particularly stressful times to help you avoid mindless nibbling. Grapefruit (Citrus paradisi): Studies have discovered that this essential oil not only provides a mood lift with its sweet aroma, but it also contains a natural compound, nootkatone, that acts to control metabolism. Simply inhaling this bright citrus oil can halt food cravings and give you a burst of much-needed energy. Lemon (Citrus limon): Essential oil of lemon is a mood brightener. Just think of the zest of citrus and it makes sense—who doesn’t perk up after a refreshing glass of OJ or a squeeze of tart lemon in cool spring water? Two constituents in lemon essential oil pack a powerful punch to fat cells, while also easing pain in achy muscles. Add a few drops to your sports balm to relieve muscles sore from exercise.
Juniper & Cypress for Water Retention
HOW TO SAFELY ENJOY ESSENTIAL OILS Essential oils are best used as aromatics or topical applications. Even the purest organic oils can be toxic to the system if they’re swallowed. Also be aware that essential oils or oil blends can interact with some medicines. If you are pregnant or nursing, or take prescription medications, please check with your physician prior to using essential oils. Conduct a skin patch test prior to use.
Spice Oils for Blood Sugar Balance Cinnamon (Cinnamomum zeylanicum) and ginger (Zingiber officinale): These two essential oils help reduce inflammation and regulate blood sugar, both of which are vital to successful weight loss. These oils also add warmth to massage blends for a comforting, balancing quality. Any of these essential oils can be effective in suppressing appetite. Simply open your favorite and breathe deeply when the urge to overeat occurs. Or combine several for a supportive blend for your diff user.
Woodsy juniper (Juniperus communis) and cypress (Cupressus sempervirens): These are purifying essential oils that offer diuretic benefits to help flush water weight. Combine with grapefruit for an uplifting aromatic massage blend that NOW also helps break down cellulite. Peppermint
Rosemary & Peppermint to Boost Metabolism
Bergamot, shown here, also goes by the name Italian orange.
Rosemary (Rosmarinus officinalis) and Peppermint (Mentha piperita): These savory culinary herbs enhance flavors and elevate low moods, but their essential oils are also powerful metabolism boosters. One scientific study reports that peppermint goes a step further to lower hunger levels when inhaled every two hours.
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DON’T BLOW IT THIS SEASON. Stock up on TheraZinc now to give your immune system a boost when it needs it the most. When the seasons change, immune challenges (and their unpleasant side effects) can result. It’s that time of year when germs are everywhere. Take TheraZinc this season to help strengthen your immune system when it needs it the most.
* 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.
Find TheraZinc at a store near you.
© 2019 Quantum Health
12/23/18 5:11 AM
By Emily Kane, ND, LAc
the dental health connection The importance of oral health to overall wellness
My dentist told me that poor dental/oral health can increase the risk for Alzheimer’s disease. Is this just an urban legend to generate more dental business? —Chester K., Minneapolis, Minn.
The link between poor oral health and cardiovascular disease has long been established, and recently, researchers have taken a great deal of interest in the so-called gut-brain axis. By now, we all know that the tube that runs from our mouth to our rectum is chock full of bugs—and we also have a lot of microflora-disrupting junk posing as “food.” I don’t want to sound judgmental, but it never fails to shock me walking into a super-store and seeing aisles upon aisles of fluffed up, GMO-laced corn-carbs with artificial flavorings. Protect your brain! Don’t walk down these aisles. 14
Each area of the mouth (throat, tongue, gums, tooth surfaces) functions according to their different environmental conditions and locations. Throat and tongue surface cells are constantly shedding, creating a complex environment that good bacteria must adapt to in order to form a functional community that protects these sub-environments. The throat, tongue, and tooth enamel constantly deal with saliva washing over the surface, but the gingival crevices and crypts are protected. Despite the differences, these areas all share some similarities. The mucosacovered surfaces are prime targets for
bacteria, and various types can be found on the throat, tongue, teeth, and gums no matter how healthy you are—especially Streptococci, Neisseria, Fusobacterium, and Prevotella . Recent research has shown that Parkinson’s patients are low in Prevotella bugs in their mouth and gut, and this is part of why PD patients can’t form an adequate quantity of dopamine. The good bugs that reside throughout our bodies work in many ways; largely by helping to digest nutrients so they can be absorbed, and also by helping to form enzymes and neurotransmitters, including cortisol, adrenaline, serotonin, and GABA. The mouth is subjected to constant environmental changes, and any disturbance to the conditions of the mouth can lead to changes in the microflora. When conditions are disrupted, and the helpful bacteria are outnumbered by pathogenic bacteria, diseases—both local and systemic—can occur. Some of the same bacteria that cause bad breath on the tongue will cause periodontal disease between the gum and the tooth surface. Although each sub-niche is different, their collective actions and inhabitants affect the whole mouth community. The bottom line: brush and floss your teeth twice daily. If your teeth are irregularly spaced, also consider waterpiking. Always rinse your mouth out right after eating anything, even a little tiny snack. Eat lively foods (pickles, yogurt, Kimchee) and raw foods daily. Go easy on animal products, or go vegan. Check it out. You might feel even better!
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12/23/18 5:15 AM
Go with the Flow: Blood Vessel Health BY MARY ANN Oâ€™DELL, MS, RDN YOUR HEART BEATS over 100,000 times a day. With every heartbeat, blood is pumped throughout the body through a complex circulatory system of blood vessels. These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins throughout the entire body, and they help remove waste and carbon dioxide from the body. But blood vessels are not something we tend to think about. Maybe itâ€™s time to give your vessels a little love since maintaining their health is critical for maintaining overall heart health.
CONTROL INFLAMMATION Controlling inflammation is critical for maintaining healthy blood vessels. A high-fiber, antioxidant-rich diet can help control cholesterol and inflammation levels, so load your plate with fruits, vegetables, nuts, seeds, and fatty fish. Omega-3 fatty acids from fatty fish have been shown in clinical studies to help lower triglycerides, increase HDL (good) cholesterol, and control inflammation.
EAT FOR VESSEL HEALTH Omega-3s, antioxidants, and potassium can help keep blood pressure normal, while excess sodium can cause blood pressure to increase, causing damage to blood vessels. Watch your sodium intake and eat plenty of potassium and omega-rich foods, including beans, leafy green vegetables, avocado, salmon, tuna, nuts, and seeds.
MAINTAIN BLOOD FLOW Bacillopeptidase F, a soy peptide enzyme derived from natto, has been clinically documented to promote and support healthy blood circulation. Cayenne is a well-known hot spice that also supports healthy circulation. In addition to these natural substances, exercise promotes blood flow and enhances circulation, so get out there and move to keep your blood flowing, your blood pressure normal, and your blood vessels healthy.
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Herbs for Blood Pressure BY MARY ANN O’DELL, MS, RDN HIGH BLOOD PRESSURE (hypertension) happens when the arteries begin to narrow and the heart has to pump harder as arteries lose flexibility. The symptoms of high blood pressure often go unnoticed, but the results can be devastating—stroke, heart attack, or even death. Fortunately, nature has provided some effective herbs that may help keep blood pressure under control. Garlic may be best known for its cholesterol-lowering properties, but it also offers a mild blood pressure-lowering effect. Aged garlic extract (AGE), in particular, appears to lower blood pressure by increasing the flexibility of the arteries and improving blood circulation. In one study, garlic lowered blood pressure as much as a common blood pressure drug. And research with AGE showed that it may reduce mean blood pressure by 5.0 mmHg in uncontrolled hypertensives.
or more cups of hibiscus tea per day had significant reductions in their blood pressure—a 10 percent reduction, on average. In a study of type 2 diabetic patients, participants who were not taking any blood pressure medicine, and who drank hibiscus tea each day, saw a 16 percent decrease in their systolic blood pressure. When looking to support healthy blood pressure numbers, these herbs offer a natural solution. As with any herb, be sure to discuss them with a qualified health care provider before using.
Hawthorn is known to be a tonic herb for the heart, with benefits seen for both high blood pressure and cholesterol. Hawthorn’s active constituents, flavonoids, act on arteries by dilating them, allowing more blood to flow through, while lowering pressure and reducing strain on the heart. Hawthorn also has a very mild diuretic action, reducing water retention. Hibiscus offers benefits that may be due to its antioxidant compounds, including anthocyanins and quercetin, but it also contains several plant acids, including citric and malic acids, which may explain its tart flavor when brewed as a tea. Studies have shown that people with high blood pressure who drank three
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The Healthy Edge
12/23/18 5:16 AM
SAFE NOOTROPICS: MOOD-LIFTING, BRAIN-BOOSTING, FOCUS-SHARPENING HERBS FOR EVERYDAY USE BY LISA TURNER
n the 2011 movie Limitless, the hero scaled professional mountains, made a fortune overnight, and got the girl—all by taking a simple pill. Now, dozens of nootropics— from pharmaceuticals such as Ritalin, Adderall, and modafinil, to legal but questionable Internet compounds including piracetam and adrafinil— promise enhanced mood and a smarter, faster brain. It sounds too good to be true, and it probably is. Though they’re legal and effective, chemical nootropics (called “smart drugs”) have side effects, 18
including rapid heart rate, headaches, insomnia, and anxiety, and some have a high potential for tolerance, addiction, and withdrawal symptoms. A better choice: herbal nootropics that enhance mood, sharpen concentration, and improve focus, without the side effects, tolerance, or withdrawal. They work by increasing circulation to the brain, altering the concentration of neurotransmitters, reducing brain inflammation, stimulating the formation of new brain cells, and protecting the brain from free-radical damage. Some of the best:
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HUPERZINE A is a highly purified and concentrated extract from the Chinese club moss plant, which has a long history of use in herbal and Chinese medicine. Huperzine A, the main active compound in the plant, is used to enhance memory and learning. In one study, huperzine A improved memory and learning ability in a group of students, compared to placebo. It may also be effective in improving cognitive function and reducing brain inflammation after traumatic brain injury. Newer studies are finding a significant improvement of cognitive function, daily living activity, and overall symptoms in Alzheimer’s patients. Typical doses are 50–100 mcg, twice per day. Check with your doctor before using.
RHODIOLA ROSEA, also called Arctic root, is an adaptogen that’s been used in traditional herbal medicine for hundreds of years. It’s been shown in many studies to prevent fatigue, reduce stress, combat mental fog, and enhance mental performance. In one study, rhodiola reduced fatigue, increased mental performance, enhanced the ability to concentrate, and decreased cortisol response to stress. Another study found that people suffering from mild to moderate depression who took rhodiola had fewer symptoms of depression than those who took a placebo. Typical doses are up to 340 mg twice daily of rhodiola extract containing 2–3 percent rosavin and 1–2.5 percent salidroside. BACOPA MONNIERI, an extract from the Brahmi plant, has traditionally been used in Ayurvedic medicine to treat a variety of conditions, including brain function. Now, studies show that it can enhance memory and improve mood. One study found that bacopa significantly improved cognitive function and decreased depression and anxiety in older adults without Alzheimer’s. A review of nine studies showed that bacopa significantly improved memory and recall. Other studies have suggested that bacopa can help protect against age-related neurodegeneration and
cognitive decline. Typical doses are 150–300 mg per day of a bacopa extract containing 50 percent bacosides.
LION'S MANE, a mushroom used in culinary applications as well as in traditional Chinese medicine, has shown potential as a safe and effective nootropic. It contains compounds called hericenones and erinacines that may have neuroprotective and cognitiveenhancing effects. Other studies suggest that lion’s mane works by increasing nerve growth factor (NGF), a protein necessary for the growth, maintenance, and survival of neurons. Although most of this research has been done in petri dishes, other studies in people suggest that lion’s mane is effective in improving mood and relieving depression. Typical doses are 500–750 mg per day.
TYROSINE, an amino acid found in eggs, turkey, beef, seaweed, soybeans, and Swiss cheese, is necessary for the production of norepinephrine and dopamine, neurotransmitters that play significant roles in mood regulation. Low levels of these neurotransmitters are linked with depression, apathy, fatigue, and lack of concentration, and some studies suggest that supplementing with tyrosine can alleviate even significant depression. It’s also extremely effective in preventing cognitive decline in conditions of stress. Typical doses are 500–1,000 mg per day, divided into two to three doses.
CITICOLINE, a chemical that occurs naturally in the brain, is used to treat Alzheimer’s and other forms of dementia, as well as head injury, attention
THE SILK STRATEGY TO
Can silkworms make you smarter? According to research, the answer is yes. Cera-Q is a proprietary supplement ingredient (silk protein hydrolysate complex) made from fibroin, a protein found in silkworm cocoons. And the science behind it is promising. Cera-Q has been shown to help reduce clusters of amyloid plaque (a leading contributor to memory loss and Alzheimer’s) on neuron cells. It also boosts glucose uptake to the brain, which translates to energy and nourishment for brain functioning. Studies show that the silk protein helps support memorization, cognitive function, learning ability, and short-term memory. It’s safe for adults and children. Cera-Q is available in several supplement brands.
The Healthy Edge
12/23/18 5:16 AM
deficit-hyperactivity disorder (ADHD), and age-related memory loss. Studies show that it can significantly improve cognitive impairments, especially those caused by vascular diseases (such as multiple small strokes and arteriosclerosis), and can improve memory and recall in elderly patients without dementia. Citicoline appears to work by enhancing circulation to the brain and improving neuroplasticity, the brains’ ability to recover and restructure. And it’s not just for the elderly. Studies show that citicoline can improve motor speed and attention in adolescents and healthy adult women. In one study, people who took citicoline showed significantly improved attention and fewer mistakes on attention tests. Typical doses are 250–500 mg per day.
TRYPTOPHAN, an amino acid found in a variety of foods, is essential for the formation of serotonin, a mood-enhancing neurotransmitter. Many studies have found that tryptophan deficiencies impair memory and may depress mood, and a diet rich in tryptophan can have a positive impact on mood and cognition. In addition to diet, studies show supplemental tryptophan improves memory deficits and enhances concentration. Besides increasing memory and
ability to focus, tryptophan may help improve depression, anxiety, and ADHD. Typical doses are 1,000–2,000 mg, three to four times a day.
L-THEANINE, a compound found primarily in green, white, and black teas, has been shown to promote concentration, alertness, and attention, creating a state of calm focus that’s similar to meditation. It works by increasing levels of serotonin, dopamine, and GABA, neurotransmitters that improve mood, memory, and learning. Combined with caffeine, it has been shown to improve both speed and accuracy on cognitively demanding tasks, and to reduce susceptibility to distracting information during memory tasks. L-theanine may also help protect against neurodegeneration (death or loss of function of neurons).
ACETYL-L-CARNITINE, a form of the amino acid carnitine that’s found in high-protein foods, is key in producing acetylcholine, an important neurotransmitter for memory, learning, and cognition. By enhancing the body’s production of acetylcholine, acetyl-L-carnitine can improve focus, alertness, clarity, and memory. Studies show a significant improvement in performance of mental tasks in Alzheimer’s patients after
acetyl-L-carnitine treatment, and also suggest that it may be effective in the treatment of dementia and cognitive impairment, especially as a result of alcoholism and degenerative diseases. Acetyl-L-carnitine also has a positive effect on mood and depression, and in one study was shown to bring relief faster than prescription drugs, with no side effects. Doses range from 300–1,000 mg per day. Do not take acetyl-L-carnitine with foods that contain protein.
VINPOCETINE, a chemical that resembles a substance found in the common creeping plant periwinkle, is widely used in Europe as a brain booster. It’s thought to work by improving circulation, decreasing inflammation, and balancing neurotransmitter levels. It’s also been shown to increase blood flow and oxygenation to the brain. Studies show that vinpocetine may improve attention, concentration, and memory, and may enhance cognitive function and improve long- and short-term memory, especially in patients with cerebrovascular conditions. A typical dosage is 5–15 mg per day. Because vinpocetine can cause dizziness, weakness, and uneasy feelings, check with your doctor before using. .
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Irwin Naturals Brain Awake maximizes thinking power with acetylL-carnitine, bacopa and L-theanine.
Natrol Cognium has 100 mg of Cera-Q powder per tablet.
Wakunaga Kyolic Brain Energy features Cognizin, a patented, form of citicoline.
Himalaya Herbal Healthcare Bacopa is non-GMO Project Verified, with organic bacopa extract and powder.
12/23/18 5:17 AM
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12/23/18 5:17 AM
mardi grasremix C
Reimagined versions of the Big Easy’s classic cuisine BY LISA TURNER
oming this year on March 5th , Mardi Gras, the famed Bacchanalian festival cherished by New Orleanians, is the perfect occasion for a winter celebration. Aptly named Fat Tuesday, it marks the last night of indulgence before Ash Wednesday and the austere Lent season. Mardi Gras
celebrations are known for being excessively indulgent. But if you’re of the healthier persuasion, fear not: these slimmed-down, crowd-friendly versions of classic New Orleans eats play up the signature flavors while slashing sugar, fat, and calories—so you can have your King Cake and eat it too.
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Vegan Filé Gumbo Serves 8
Gumbo, a thick stew made from sausage and other meats and enrobed in a velvety sauce, is the cornerstone of Creole cuisine. 3 3 6 1 2 1
Tbs. olive oil Tbs. vegan butter substitute Tbs. flour or gluten-free flour large yellow onion, chopped small large celery stalks, chopped small large green bell pepper, seeded and chopped 1 large yellow bell pepper, seeded and chopped 6 garlic cloves, minced 2 cups vegetable stock, or more if desired 1 15-oz. can chopped fire-roasted (or regular) tomatoes in juice 3 Tbs. filé powder 2 tsp. dried oregano 1 tsp. paprika ½ tsp. black pepper ¼ tsp. cayenne pepper, or to taste 1 bay leaf 16 oz. spicy vegan sausage 1 cup chopped flat-leaf parsley leaves 1. Combine olive oil and vegan butter in large pot; heat on medium until butter is melted and foamy. Whisk in flour 1 Tbs. at a time, and continue heating, whisking almost constantly, for 10–15 minutes, until flour and oil mixture turns medium brown.
photography by PORNCHAI MITTONGTARE
2. Add onion, celery, bell peppers, and garlic. Stir to mix, and cook 3 minutes longer, stirring almost constantly, until onions just begin to soften. 3. Slowly add 2 cups vegetable stock, stirring continuously. Stir in tomatoes, filé, oregano, paprika, black pepper, cayenne, and bay leaf. Chop or crumble vegan sausage into pot. Bring to a boil, reduce heat, and simmer 15 minutes. Add more stock if desired for thinner consistency, and heat through. Remove bay leaf. Shower with chopped parsley, and serve immediately. PER SERVING: 270 cal; 9g prot; 19g total fat (2.5g sat fat); 19g carb; 0mg chol; 770mg sod; 6g fiber; 6g sugars
Muffuletta Salad Serves 8
We’ve deconstructed this classic New Orleans sandwich—layers of Italian meat and cheese on soft muffuletta bread, topped with an olive salad—to make a truly healthy Mardi Gras meal. 1 ½ 1 1 1 2 2 ½ 1
cup pimiento-stuffed green olives cup canned artichoke hearts, drained cup canned chickpeas, drained Tbs. capers garlic clove, minced Tbs. olive oil Tbs. red wine vinegar tsp. black pepper cup jarred giardiniera (cauliflower, peppers, and other pickled vegetables), drained 1 small red onion, diced 8 c ups chopped spinach, kale, Romaine lettuce, or other leafy green ½ lb. turkey pastrami or smoked turkey, diced ¼ lb. sliced provolone, diced ¼ lb. sliced low-fat mozzarella, diced
1. Combine olives, artichoke hearts, chickpeas, capers, and garlic in food processor. Pulse about 20 times, until mixture is finely chopped. Add olive oil, vinegar, and black pepper, and pulse a few times to mix. 2. Transfer to large salad bowl, and add pickled vegetables, onion, chopped greens, turkey, and cheeses. Toss to mix. Let stand 30 minutes, and serve at room temperature. PER SERVING: 280 cal; 15g prot; 19g total fat (9g sat fat); 12g carb; 35mg chol; 850mg sod; 2g fiber; 2g sugars
The Healthy Edge
12/23/18 5:21 AM
Paleo-Friendly Seafood Jambalaya Serves 10
Jambalaya, a rich rice-based Cajun dish laced with spices and filled with sausage or other meat, is a New Orleans staple. Our version slashes the fat, with little impact on flavor. 3 1 1 1 1 1 6 3 ½ 1½ 1 1 2 1 1 2 1
Tbs. olive oil, divided large red onion, chopped large stalk celery large green bell pepper, chopped large yellow bell pepper, chopped large red bell pepper, chopped garlic cloves, minced Tbs. sweet smoked paprika tsp. black pepper cups chicken or vegetable stock 15-oz. can chopped tomatoes in juice bay leaf cups frozen okra lb. medium or large shrimp, peeled and deveined lb. cod, monkfish, or other white fish, cut into ½-inch pieces medium heads cauliflower, core removed cup chopped flat-leaf parsley leaves
1. Heat 1 Tbs. olive oil in a large Dutch oven over medium-high heat. Add onion, celery, bell peppers, and garlic, and cook 5 minutes, or until vegetables are just tender. Stir in paprika and black pepper. Add stock, tomatoes, and bay leaf. Bring to a boil, reduce heat, and simmer, uncovered, 15 minutes. Add okra, shrimp, and fish, and cook 5 minutes more. 2. While jambalaya is cooking, chop cauliflower florets in food processor until they’re small and uniform, about the size of grains of rice. Be careful not to chop too finely, or the dish will be mushy. Heat large skillet over medium heat, and dry-fry cauliflower about 5 minutes, stirring frequently, until cauliflower has lost its raw taste. 3. When jambalaya is finished cooking, remove and discard bay leaf. There should be almost no liquid left at this point; if liquid remains, drain or spoon off using a ladle. Stir in cauliflower rice. Shower with parsley, and serve immediately. PER SERVING: 190 cal; 19g prot; 6g total fat (1g sat fat); 18g carb; 80mg chol; 650mg sod; 6g fiber; 7g sugars
Bananas Foster Bread Pudding
This stylized, lighter-than-you-think dessert combines two Big Easy classics—Bananas Foster and bread pudding—into a doubly flavorful dish. 1 cup evaporated fat-free milk ½ cup skim milk 1 large egg 2 egg whites ⅓ cup brown sugar 1 Tbs. plus 2 tsp. vanilla extract 2 tsp. ground cinnamon ⅛ tsp. salt, or to taste 4 cups stale gluten-free bread cubes (about ½ inch cubes) ¼ cup dried currants or raisins 3 large, very ripe bananas, peeled ¼ cup rum or 1 Tbs. rum extract 2 Tbs. melted butter (optional)
1. Preheat oven to 350°F. Lightly coat 9x5-inch loaf pan with oil or cooking spray, and set aside. 2. In large bowl, whisk together evaporated milk, skim milk, egg, egg whites, brown sugar, 1 Tbs. vanilla extract, cinnamon, and salt. Add bread cubes, and stir gently to mix. Stir in currants. Let stand 15 minutes, stirring frequently to keep bread cubes coated in liquid. 3. While bread is soaking, combine bananas, rum or rum extract, melted butter if using, and remaining 2 tsp. vanilla in a blender. Purée until very smooth and creamy. 4. Spoon half of bread mixture into prepared loaf pan. Drizzle some of the banana sauce over bread mixture. Spoon remaining bread mixture into pan, on top of sauce. Bake 45 minutes, or until set in center. 5. While bread pudding is baking, warm remaining banana sauce mixture if desired (it can also be served at room temperature). To serve, remove bread pudding from oven and let stand 5 minutes. Cut into 8 pieces, and serve immediately with banana sauce drizzled on top. PER SERVING: 340 cal; 8g prot; 8g total fat (1g sat fat); 55g carb; 70mg chol; 105mg sod; 3g fiber; 21g sugars
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grown here. PROTEIN
harvested F R O M N A T U R E
©2019 Solgar, Inc.
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Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein. That’s the whole idea behind the broad-spectrum nutrition of Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins. From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.
For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture. Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *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.
12/23/18 5:21 AM
Aromatherapy for Children BY SALLY KARLOVITZ, CN
AROMATHERAPY, or the use of essential oils derived from flowers, fruits, and plants, is one of the most popular modalities in natural health today. These concentrated essential oils promote balance and well-being through their inhalation, but are also frequently used topically when diluted in carriers such as plant oils (i.e. coconut, grapeseed, and sweet almond) or lotions. For all the amazing ways these essential oils work, their extreme concentration is problematic for use in children, especially younger children. Most usage recommendations are for adults but don’t address children ages 2–10, and there are warnings for children under 2 unless following strict guidelines. Dilution is the key to safety, as is understanding which oils have safe chemistry for little ones. Dilution of essential oils with plant carrier oils or lotions has three important benefits: dilution helps you avoid skin reactions, helps you avoid systemic toxicity when exposed to excessive amounts of concentrated plant chemicals, and the carrier products allow the essential oil to be spread over a larger area of skin. Although you can research proper ratios and safety of oils for children, there are high quality product lines that correctly dilute essential oils for young children for safety assurance and effectiveness. They commonly use synergistic blends of essential oils that work together for specific health benefits.
KidSafe Essential Oil Blends Essential oil synergies developed especially for children. Pre-diluted, ready-to use blends. Safe & effective.
Attention, immunity, calming, digestion, and sleep—these are some of the areas that can be addressed in children with proper aromatherapy blending. Look for blends with some of the following essential oils:
1. FOR THE BRAIN: Most citrus oils promote alertness and clear thinking. Petitgrain (Bitter Orange) helps balance emotions and calms the mind, Bergamot boosts the mind and reduces stress
2. FOR IMMUNITY: Lemon is uplifting and supports a healthy immune system, Palmarosa protects against seasonal illness
3. FOR CALMING: Lavender and Chamomile are frequently used for stress reduction, Mandarin soothes tension.
4. FOR DIGESTION: Digestive formulas can be used for upset stomach and nausea. Dill Weed is indicated for digestive upset, Ginger for nausea, and Petitgrain for upset stomach.
5. FOR SLEEP: May use same essential oils as used for calming. Other oils such as Cedarwood and Blue Tansy can offer additional calming properties.
12/23/18 5:24 AM
The Power of CoQ10 BY MARY ANN Oâ€™DELL, MS, RDN COENZYME Q10 (CoQ10) is found in virtually every single cell in the human body. It supports energy production in cells and is a powerful antioxidant, protecting cells against oxidative damage. While our bodies can synthesize CoQ10, it does deteriorate over time and becomes more difficult to make as we age. Stress, medications, and poor diet can put you at risk for a deficiency of this nutrient. Low levels of CoQ10 have been associated with an increased risk for cancer, heart disease, gum disease, and other health problems. Ubiquinol is the reduced or active form of CoQ10, so it yields the same benefits of CoQ10, but with improved absorption, especially in older populations. Numerous studies have been done on CoQ10 and the heart showing it may help in congestive heart failure and angina attacks. One clinical trial found that patients suffering from congestive heart failure exhibited significantly improved heart function after supplementing with the ubiquinol form of CQ10. Another study showed ubiquinol supplementation increased CoQ10 levels in the body and reduced LDL cholesterol levels. Research has also shown that supplementing with CoQ10 and selenium decreased mortality risk by nearly 50 percent, dramatically reducing the risk of death from cardiovascular disease.
CoQ10 has also been shown to reduce the side effects of statin and blood-pressure drugs. This may be because these drugs deplete CoQ10 in the body. While CoQ10 is most recognized for its role in heart health, research has revealed other roles for CoQ10. Studies have suggested a possible role for CoQ10 in blood sugar management, reducing duration of migraine headaches, reducing fibromyalgia symptoms, and reducing oxidative stress on the liver and inflammation associated with obesity.
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The Healthy Edge
12/23/18 5:24 AM
By Sherrie Strausfogel
island-inspired skin & hair care Craving a tropical escape? Create an at-home version with natural products featuring luxurious tropical ingredients
ropical islanders—from Hawaii to Jamaica and from Tahiti to the Seychelles—have traditionally turned to their immediate surroundings for their health and beauty products. They discovered long ago the amazing benefits of oils and extracts from coconuts, tamanu trees, and papaya for their skin and hair. Imagine yourself digging your toes in the sand and feeling the warm breezes as some of the favorite beauty secrets of the islands are revealed. Here are three ways to benefit from island beauty treasures:
Coconut Oil’s Beauty Benefits Coconut oil has been used by all cultures where coconut palms grow to cleanse and moisturize even the driest skin and hair. Packed with fatty acids, antioxidantrich vitamin E, and minerals, coconut oil can be used on your face, body, and hair without clogging pores or leaving a greasy residue. When applied to the skin, fast-absorbing coconut oil heals and prevents dry, chapped areas, especially cuticles, the heels of your feet, and elbows. It has anti-aging properties that help decrease fine lines and wrinkles, and is ideal for removing makeup. Used on hair, coconut oil provides shine, treats and prevents dandruff, and leaves a pleasant, subtle scent.
Tamanu: Healthy Skin Oil This beauty secret from the South Pacific is slowly making its way into our cosmetics. Commonly used in folk medicine, tamanu oil treats everything from cuts, scrapes, and burns to insect bites, stings, abrasions, acne, scars, psoriasis, sunburn, dry or scaly skin, blisters, eczema, and even body odor. Polynesian women depend on it for 28
DIY HAWAIIAN RAINFOREST FOOTBATH 1 Tbs. sea salt 4 drops vanilla extract
1 tsp. coconut oil Fresh flowers
Mix sea salt, coconut oil, and vanilla extract together in small bowl, and pour into a warm footbath. Place fresh flowers of your choice into footbath, and soak your feet for 10 minutes while you daydream of lush valleys and hidden waterfalls. You feet will feel refreshed and moisturized.
healthy, clear, blemish-free skin, and use it on babies to prevent diaper rash. The tamanu tree is indigenous to Southeast Asia, but profuse in Polynesia. The fruit, about the size of an apricot, has a thin flesh and a large nut. When the kernel dries on a rack for a month or so, it turns a deep, chocolate brown, and produces a thick, rich, dark green oil that absorbs completely and leaves no residue when applied to skin. Get head-to-toe hydration with Life Flo Fractionated Liquid Coconut Oil. This light, versatile oil goes on smooth to leave skin feeling silky and helps soften and add shine to dry, damaged hair. Colorless and odorless, it can be used as a carrier oil for essential oils, as a massage oil, or as a base for DIY skin and hair products.
Revitalize body, face, and scalp with Desert Essence Organic Coconut, Jojoba & Pure Coffee Oil. This intoxicating formula enhances natural beauty while awakening the senses. Coconut and jojoba penetrate the skin, while coffee oil keeps skin firm and smooth. This oil is organic & non-GMO.
Skin-Brightening Papaya The popular tropical fruit, papaya, has long been known to aid digestion. The same enzymes in the tender-fleshed fruit that produce this beneficial effect are also why papaya is being added to beauty products that exfoliate, soften, and nourish skin. The papaya’s vivid orange color reveals the presence of carotenoids and other potent antioxidants that slow down the effects of aging.
Calm and soothe your skin with Aura Cacia Organic Nourishing Tamanu Skin Care Oil. Emerald green tamanu oil contains powerful antioxidants and essential fatty acids that nourish skin. This pure oil is sustainably sourced from the nuts of Vietnamese tamanu trees.
Refresh your skin and transport your senses with Nubian Heritage Coconut & Papaya Body Wash and Lotion. This tropical combination helps renew and soften skin with coconut oil, shea butter, aloe vera, and papaya.
12/23/18 5:29 AM
12/23/18 5:29 AM
feed your heart Keep your ticker—and your taste buds—happy with these 10 heart-healthy foods
Cranberries are a rich source of polyphenols—antioxidants that have been associated with a reduced risk of heart disease, diabetes, and stroke. Polyphenols can also protect against hardening of the arteries. In one study, people who drank cranberry juice showed significant improvements in blood flow and arterial stiffness. Try this: Add chopped raw cranberries and walnuts to tuna salad; purée unsweetened cranberry juice, chopped basil, and honey, then strain and serve over ice as a mocktail; top baked sweet potatoes with dried cranberries and chopped pecans.
Green tea is packed with antioxidants that help to reduce the risk of blood clots and can also help blood vessels relax. Green tea helps to improve HDL and LDL cholesterol ratios, and some studies show that drinking two cups of green tea per day can lower heart disease risk by as much as 25 percent. Try this: Blend matcha (green tea powder), coconut milk, and frozen bananas; brew it strong with slices of fresh ginger, then use the liquid to cook rice; grind green tea leaves in a spice mill and combine them with herbs for a seasoning blend. 30
Sardines are high in omega-3 fats that lower the risk of heart attack and stroke, and can decrease the risk of death from coronary artery disease by as much as 50 percent. Plus they’re high in protein, and studies show that eating adequate protein can lower heart disease risk by 26 percent. Other fatty fish, such as salmon, tuna, and herring, have the same effect. Try this: Broil sardines with lemon and garlic; toss sardines, grated cheese, and chopped parsley with cooked pasta; make sardine (instead of tuna) salad. Grapefruit is high in beneficial compounds that prevent narrowing of the arteries, reduce cholesterol, and lower blood pressure, and studies show that a glass per day of grapefruit juice can protect against heart disease. Pink grapefruit also contains lycopene, another heart-healthy antioxidant. If you’re taking heart medication, statin drugs, or other prescriptions, ask your doctor— grapefruit may interact with these medications. Try this: Halve a grapefruit, sprinkle lightly with brown sugar, and broil; make a salad from grapefruit sections, blackberries, and Belgian endive leaves; mix grapefruit juice, sparkling water, and a splash of rosewater for an easy mocktail. Tomatoes are an excellent source of lycopene, an antioxidant that reduces lipid peroxidation, lowering the risk of atherosclerosis. Lycopene and other unique compounds
in tomatoes, including esculeoside A and 9-oxo-octadecadienoic acid, also lower total and LDL cholesterol levels, and reduce blood triglycerides. In one study, eating tomatoes cut the risk of heart disease by 25 percent. Try this: Simmer chopped tomatoes, leeks, garlic, and a sprig of rosemary for a fast, fresh sauce; brush thick tomato slices with olive oil, grill for 3 minutes, and sprinkle with basil and goat cheese; toss chopped tomatoes with black olives, capers, white beans, and baby arugula leaves.
Beans are rich in soluble fiber, shown in dozens of studies to lower harmful LDL cholesterol levels. In one study, people who ate beans four or more times a week had a 22 percent lower risk of heart disease. Try this: Purée cooked white beans, roasted red peppers, olive oil, and garlic into a simple dip; toss cooked chickpeas with shredded basil and minced sundried tomatoes; use cooked black beans, brown rice, and chopped vegetables as the base for veggie burgers. Oatmeal is high in fiber that can bind to cholesterol and reduce LDL levels by as much as 22 percent. It’s also rich in avenanthramides, antioxidants that are unique to oats and help prevent LDL cholesterol oxidation. Try this: Grind quick oats into flour in a blender and swap for wheat flour; soak oat groats in water overnight, then drain and serve with almond milk, walnuts, and berries; blend quick oats, raspberries, and yogurt for a drinkable oatmeal-to-go.
12/23/18 5:31 AM
RECIPE PHOTOGRAPH: PORNCHAI MITTONGTARE
ebruary is heart-health month, which makes it a great time to focus on your cardio-health awareness. And what better way to boost heart health than with delicious, and nutritious, real foods? Here are 10 heart-smart foods to try.
By Lisa Turner
❽ Blueberries contain compounds known as anthocyanins, as well as other antioxidants that help keep blood vessels healthy and decrease blood pressure. In one study, people who ate three or more servings per week of blueberries had a 32 percent lower risk of heart disease. Try this: Blend blueberries, coconut milk, and honey, and freeze in an ice cream maker; toss blueberries, quinoa, baby spinach, and sliced almonds with olive oil; mix puréed blueberries, chia seeds, and honey to make a homemade raw “jam.”
Did You Know? Grapefruit is a great source of lycopene, a hearthealthy antioxidant that also helps protect against prostate cancer.
❾ Nuts are high in heart-healthy fats, and people who munch on nuts five or more times per week have a lower risk of heart disease. The best choices for heart health are walnuts, almonds, pecans, pistachios, and macadamia nuts, which have the highest levels of monounsaturated fats. In one study, people who ate macadamias lowered LDL cholesterol and increased beneficial HDL cholesterol by 8 percent. Try this: Toss macadamia nuts, arugula, blueberries, and diced pears with olive oil and balsamic vinegar; add pistachios and goat cheese
to sautéed butternut squash cubes; spread almond butter, honey, and cardamom on pear slices.
❿ Apples are high in pectins, fiberlike substances that interact with other phytonutrients found in apples to significantly lower blood fats. Apple peels are also high in antioxidant polyphenols, which are associated with reduced risk of death from heart disease, stroke, and other causes (so never peel apples before you eat them). Try this: Core apples, thinly slice crosswise into rounds, and spread with walnut or peanut butter; simmer diced apples with apple juice, raisins, ginger slices, and cinnamon sticks into a thick, fragrant chutney; cut into matchsticks and toss with shaved fennel, arugula, and a lemon-olive oil vinaigrette.
Grapefruit Salad with Pistachios & Crumbled Goat Cheese Serves 6 Dressing: 3 Tbs. fresh ruby red grapefruit juice 2 Tbs. olive oil 1 Tbs. white wine vinegar 1 Tbs. honey 1 tsp. minced grapefruit zest Salt to taste
RECIPE PHOTOGRAPH: PORNCHAI MITTONGTARE
Salad: 3 ruby red grapefruit, peeled and sliced ¼ cup chopped salted pistachios ¼ cup crumbled goat cheese Torn fresh mint leaves 1. Whisk together grapefruit juice, olive oil, vinegar, honey, and grapefruit zest, and season with salt. 2. Layer grapefruit slices on a platter, and drizzle with dressing. Sprinkle pistachios, goat cheese, and mint over grapefruit, then season with salt. Per serving: 140 cal; 3g prot; 8g total fat (1.5g sat fat); 16g carb; 5mg chol; 50mg sod; 2g fiber; 12g sugars
The Healthy Edge
12/23/18 5:31 AM
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
inside-out fondue With all the flavors, but only half the calories, this delicious take on a classic favorite is perfect for every cheese connoisseur
hen I was in my 20s, I had exactly one dish I knew how to make well: fondue. I delighted in impressing my friends with my sophisticated—if severely limited— cooking skills. After all, fondue was just coming into vogue at the time, and was considered très cosmopolitan. But regular fondue (especially the junk I used to make) was all about the cheese—and not necessarily very good cheese. Flash forward several decades, and we have Chef Jeanette’s modern, urbane take on this classic dish. It’s extremely flavorful and lighter on the cheese—Chef decided to use mozzarella as one of the “dippers,” rather than as an ingredient, so you can control the amount of cheese you consume (clever!). It’s also spiked with protein from ground turkey and lycopene from the tomato sauce. Like all carotenoids, lycopene is better absorbed with fat, (the oil in the sauce). It’s also better absorbed from cooked tomatoes, rather than raw. (See “Nutrient of the Month,” below, for more.)
Quick and Clean Pizza Fondue To save time, you can use 2 15-oz. cans of high quality pizza sauce in place of the homemade (crushed tomatoes through red pepper flakes). And for an even richer flavor, add two well-crumbled 4-oz. links of Italian chicken sausage to the turkey. If you’d like to serve this unique fondue more traditionally, transfer the cooked fondue sauce to a slow cooker, set to low, and let everyone dip from a warmed communal “pot.”
Lycopene is a powerful but obscure antioxidant that was virtually unknown by the public until the now-infamous Harvard “pizza study” came out. The “pizza study”—which got copious attention in the press and undoubtedly made thousands of college freshman very happy—showed that men who typically ate at least 10 servings per week of tomato-based foods (such as pizza, spaghetti sauce, and tomato paste) were up to 45 percent less likely to develop prostate cancer over the course of their lives. The reason? Lycopene. Tomatoes are one of the richest sources of lycopene on the planet. “Our study shows that in men, one serving of tomato sauce per week may reduce the risk of prostate cancer,” said Edward Giovannucci, MD, ScD, whose research team is responsible for putting lycopene on the map. According to Giovannucci, the benefits of tomatoes came from several forms: sauces, juices, and even pizza. Interestingly, prostate cancer is less common in southern Mediterranean countries where tomato-based foods are a substantial part of the diet. 32
For a lower-carb version, swap out the bread for dipping and use crudités instead. You’ll never miss the processed carbs, and your body will thank you for the added nutrients. 2 tsp. olive oil ½ lb. leanest ground turkey 1 small yellow onion, finely chopped 4 c loves garlic, minced 1 28-oz. can crushed tomatoes 1 6-oz. can tomato paste ½ cup hot water 1 Tbs. dried parsley 2 tsp. basil 1 tsp. oregano
1 tsp. palm sugar 1 tsp. salt ½ tsp. red pepper flakes, optional ¼ cup shredded Parmesan cheese 8 oz. mozzarella, cut into ½-inch cubes 2 cups baby carrots ½ loaf whole grain or sourdough bread, cut into 1-inch cubes
1. In large skillet or Dutch oven, heat oil over medium-high heat. Add turkey, onion, and garlic, and cook about 8 minutes, or until meat is cooked though with no pink remaining. 2. Add crushed tomatoes, tomato paste, water, parsley, palm sugar, salt, basil, oregano, red pepper flakes, and Parmesan. Stir well to mix, cover, and bring to a simmer. Reduce heat, and simmer for 15 minutes, stirring occasionally. 3. Serve in bowls with mozzarella, carrots, and bread on the side for dipping. Per serving: 280 cal; 22g prot; 10g total fat (4g sat fat); 29g carb; 35mg chol; 950mg sod; 6g fiber; 11g sugars
PHOTOGRAPH UPPER RIGHT: PORNCHAI MITTONGTARE
NOTES FROM THE CLEAN FOOD COACH
12/23/18 5:32 AM
Original Power Oâ€™s Cereal
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PHOTOGRAPH UPPER RIGHT: PORNCHAI MITTONGTARE
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12/23/18 5:32 AM
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A fun & delicious source of feel-good, balanced nutrition. 18 g plant protein. Good source of fiber. No soy, dairy or gluten.
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12/23/18 5:33 AM