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June 2021

super summer foods FRESH, HEALTHY, & BURSTING WITH FLAVOR

JUST FOR MEN A Guy’s Guide to Better Health SUN SMARTS

SUPERFOOD MANGOS (Plus more seasonal favorites) P. 22

HOW TO PROTECT AND NOURISH YOUR SKIN

5 Healing Benefits

OF GOTU KOLA THE ABCS of Beta-Glucans

plus

NATURAL SECRETS TO LOWER BLOOD PRESSURE

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Try Something New Purina

Beyond Simply Dry Pet Food Now you can offer your dog or cat the best, with real, recognizable recipes made without artificial colors, flavors, or preservatives. No corn, wheat, or soy. Each formula includes added vitamins and minerals for overall health, and added probiotics for digestive health. Choose from Grain-Free Chicken or Salmon-based Cat Food, or Chicken and Barley Dog Food.

Sunfood

Wellness Superfood Sleep Well For a unique approach to better sleep, try this daily soothing blend made with real foods. The blend of fruits, beets, tart cherry, chamomile, magnesium, and other minerals helps support nerve health, brain health, relaxation, and rest.* This mix is an excellent source of vitamin C. No sugar added. ust mix in water and enjoy.

Livlo

Keto Granola and Baking Mixes Indulge your cravings while still staying keto. Each recipe is full on ﬂavor and low on carbs. Grainfree granolas oﬀer the perfect option for morning cereal, afternoon snack, or midnight munch. Grain free baking mixes help you whip up a delicious treat anytime. All are gluten-free and diabetic-friendly. Choose from Blueberry, Cinnamon Almond Pecan or Chocolate Hazelnut Granola, Biscuit Baking Mix, or Brownie Baking Mix.

Country Farms

Bountiful Beets Gummies The circulation superfood, beet extract, is now available in tasty black cherry ﬂavored gummies. Each serving promotes energy and endurance, and activates essential nitric oxide for cardiovascular health.* Each 2 gummies supply the equivalent action of 3 beets.

Natreve Food First

Probiotein Powder It’s a fiber it’s a protein it’s Probiotein. This functional fermented food is made from organic wheat, organic oats, organic flax, and organic barley malt. Each serving helps you get the prebiotic fibers, beta glucans, and protein you need to strengthen your immune system and to nourish your GI tract’s beneficial probiotic bacteria.* Stir into warm or cool foods and shakes.

Utzy

Inflavinol Fight pain at a cellular level with Inflavinol. This formula offers fast-acting relief for those experiencing joint soreness and discomfort that encroaches on daily activity. Inflavinol is a blend of herbal extracts, including boswellia, ginger, devil’s claw, and flavonoids, formulated to support a healthy inflammatory balance.*

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Grass Fed Whey Protein This great-tasting protein is made with 100 Certified grass-fed, hormone-free New ealand hey Isolate, rich in amino acids and easy to digest. But it goes beyond just whey with the added benefits of hydrolyzed bovine collagen, organic greens, & probiotics. Each serving supplies 28 grams of protein and is gluten-free. Available in Strawberry Shortcake and Peanut Butter Parfait flavors.

Enzymedica

Vegan D3 + K2

This unique vegan formula supports immune and digestive health, plus bone strength.* It’s formulated with 5000 IU vitamin D3 from USA-grown shiitake mushrooms, plus 0 mcg of soy-free, clinically proven MK- form of vitamin K2 sourced from chickpeas. This formula is enhanced with prebiotic inulin for digestive support.*

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Try Something New Octonuts

Almond Protein Powder Plant-based, vegan protein powders to power your lifestyle. Boost your protein intake with just 6 or fewer almond and plant ingredients per mix. Each protein has a touch of low glycemic coconut sugar, and provides 13–14 grams of protein per serving. Blend in milk or milk alternative, add to smoothies or baked goods, or make an almond butter spread. Available in Chocolate or Vanilla.

Health Thru Nutrition

Freedom

This clinically studied joint support formula contains 8 ingredients that target markers of inflammation and support healthy inflammatory response.* It includes curcumin, fish oil omega-3, gamma-linolenic acid omega-6, vitamins D & E, hydroxytyrosol from olive oil, antioxidant astaxanthin, and organic hemp seed oil. These powerhouse ingredients are all packed into easy-to-swallow softgels for convenient use.

KOS

Organic Coconut Milk Powder This pure, fine coconut milk powder is a delicious addition to shakes, cakes, and anything that bakes. Plus, it does double duty by supporting your health and wellness, too. Coconut Milk Powder is loaded with vitamins, minerals, energy-stimulating fatty acids (MCTs), and dietary fiber. Coconut’s fatty acids can have positive health effects such as fat loss, better brain function and improved energy.*

North Coast Naturals

Ultimate Daily Cleanse This premium 3-in-1 fiber formula provides 14 grams of fiber, 6 grams of essential fats, and probiotics, all from whole-food-based sources, including flax, chia, psyllium, pumpkin seed, rice, and quinoa. It provides gentle daily fiber for cleansing support, and promotes daily regularity.* Low-FODMAP-friendly. Keto-friendly.

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Winged

Rise Up Gummies Morning pick-me-up or mid-day slump fighter, these vegan gummies can keep you going full steam ahead. Nootropics alpha GPC, lion’s mane, and huperzine A are blended with ashwagandha, B12, and just the right amount of natural caffeine from green tea to help mental speed and focus. L-theanine is added to protect against unwanted overstimulation while also improving attention. Natural pineapple flavor.

HealthForce

Friendly Force This high-potency probiotic formula provides digestive, immune, and microbiome support. It combines 13 diverse beneficial probiotic bacteria with synergistic, carefully chosen, certified organic, whole-food roots (yacon, burdock, and marshmallow) and certified organic sea veggie (kelp) that contain prebiotic properties. The probiotic blend includes two clinically studied superstrains: L. acidophilus DDS-1 and B. animalis ssp. lactis UABla-12.

Qualia

Mind Formulas These fast-acting, research-backed nootropics are designed to support and maximize brain health, energy, focus, and clarity.* Mind Essentials is a formula for daily support, formulated with amino acids, herbs, and nutrients. Qualia Mind adds to the Essentials formula with increased ingredients and dosages, including PQQ, phosphatidylserine, DHA, and CDP-choline to support cellular energy production and cell membrane health.*

Probulin

Total Care Immune Probiotic This 10-strain, 20-billion-CFU probiotic blend includes prebiotic Inulin and postbiotics from a fermented fruit and vegetable blend. It also features 100 mg of Eldermune (equivalent to 4,225 mg of antioxidant-loaded whole elderberry) to help support your immune system while supporting overall digestive health.* Helps maintain a healthy gut barrier, and may alleviate occasional gas and bloating.*

4/26/21 10:22 AM

MCT oil? Coconut oil? Or both? Here’s what you need to know.

p. 30 June 2021

features 18 Man Up

Holistic health expert Jonny Bowden PhD, CNS, shares his five commandments of health and happiness for men of all ages. From nutrition and exercise advice to tips for battling stress and getting better sleep, he covers all the bases to keep you looking and feeling great into your 70s and beyond—just like Jonny himself.

22 Summer Superfood Crush

Who needs exotic superfoods when seasonal fruits and vegetables packed with healing nutrients are available at your local farmer’s market? Here are five of our summertime favorites, with simple recipes for any occasion.

departments NEWS FLASH

UNLOCK YOUR ENERGY

Hot Off the Press. The latest news from the world of natural health.

SUPPLEMENT ADVISOR

Beta-Glucans: What You Need to Know. This super fiber is gaining recognition for its immune-boosting prowess.

HERBAL ADVISOR

Top 5 Uses for Gotu Kola. This time-tested botanical boasts a range of benefits, from preventing age-related mental decline to clearing up skin conditions.

HEALING EDGE

Boosting Male Testosterone Levels Naturally. If you’re feeling like half the man you used to be, low T could be the problem.

EXPERT’S CORNER

Under Pressure. The facts about high blood pressure— and what you can do about it.

How to put the natural pep back in your step.

MEN’S HEALTH ISSUES

Simple ways to promote prostate and sexual health.

PROBIOTICS

These good guys of the bacterial world can boost your immunity, support healthy digestion, and more.

PURE BEAUTY

Go Light this Summer. Nourish your skin on sweltering days with lightweight lotions and body washes.

CLEAN EATING

MCT Oil vs. Coconut Oil. Both have therapeutic health effects, but they aren’t the same.

NATURAL GOURMET

Harissa Roasted Salmon. This simple “tray meal” packs a nutritional—and spicy—punch.

June 2021

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editor’s letter Surprising Superfoods Superfoods are all the rage these days. You’ve probably read headlines touting the amazing health benefits of exotic entries such as açai berries, goji berries, maca root, camu camu, and lucuma. And rightfully so. These antioxidant-packed bundles of nutrition truly deserve the super name. The problem is where to find them. You can’t exactly pack the kids in the car and go off for a day of camu camu picking. And while products made with these exotic fruits and veggies are becoming more available, fresh specimens can be hard to come by—and expensive. The good news is that you can find an abundance of equally beneficial superfoods in your own backyard— especially during the summer months. From Swiss chard and arugula to mangos and strawberries, these more common superfoods pack all the nutritional power of their exotic cousins—and they’re readily available at your local store or farmer’s market. Check out “Summer Superfood Crush” on p. 22 for more about the season’s superfood bounty. Veteran health writer and nutrition coach Lisa Turner breaks down the benefits of five of our favorites and provides a selection of delicious, easy- to-make recipes that can help you incorporate them into your diet. Enjoy!

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Publisher & Director of Retail Sales Rob Lutz Integrated Media Sales Director Mason Wells Eastern U.S. mwells@outsideinc.com Integrated Media Sales Director Anne Hassett Western U.S. anne@hassettmedia.net Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702

Retail Customer Service bnsales@pocketoutdoormedia.com 800-380-9842

Accounting & Billing Tonya Hodges 513-318-0325

Chief Executive Officer Robin Thurston President & Chief Operating Officer Danielle Quatrochi Chief Financial Officer Ajay Gopal Chief Product Officer Christopher Glode Chief People Officer Jade Curtis Chief Revenue Officer Scott Parmelee Vice President, Active Lifestyle Sales Sharon Houghton Vice President of Content Strategy Zander Baron Vice President of Marketing PJ Rabice Vice President of Creative Services Andrea Kupfer

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

THE HEALTHY EDGE. Vol. 13, No. 5 Published monthly by Outside Interactive Inc., 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Outside Interactive Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

June 2021

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newsflash

PLASTIC FACTS • The plastic produced worldwide each year weighs 300 million tons—the same as the weight of the entire human population.

• 91 percent of plastic is not recycled. • The single-use plastic bags used worldwide in just one year, if joined end to end, would encircle the earth 4,200 times.

• At the rate we’re going, the plastic in our oceans will weigh more than the fish by 2050.

Probiotics Protect Against Viral Infections Probiotics can improve immune function and reduce the chances of getting a viral respiratory infection, such as the flu, according to a review of studies that followed more than 700 people. Three popular strains of probiotics found in supplements proved to be effective: Lactobacillus was best, followed by Bifidobacterium, and then Lactococcus. A healthy balance of bacteria in the gut enhances digestion, improves nutrient absorption, and enables good immune function to resist infections. Although diet plays a pivotal role, probiotic supplements are an additional, helpful tool.

COFFEE

LOWERS RISK FOR HEART FAILURE

People who drink one or more cups of caffeinated coffee per day have a lower risk of heart failure, according to an analysis of studies of more than 21,000 Americans, led by the University of Colorado Anschutz Medical School in Aurora. Deaths from heart disease were also lower among coffee drinkers. The lowest risk was found among people who drank 2 cups of coffee daily. However, individual risk can vary, depending upon other lifestyle factors. 6

ELECTROLYTES

PREVENT EXERCISERELATED MUSCLE CRAMPS

Exercise that makes you sweat can lead to muscle cramps, especially if you’re working out in hot weather. And drinking plain water— without electrolytes—can make things worse. In fact, plain water increases the odds of developing cramps, because the water dilutes the electrolytes in your body instead of replacing them. That’s what researchers at Australia’s Edith Cowan University found in a study of 10 men who went for hot-weather runs lasting 40–60 minutes. The lesson: electrolyte depletion is a bigger problem than dehydration. The solution: add electrolytes, including sodium, magnesium, and potassium, to your water when you’re doing physical activity that makes you sweat. And drink water with electrolytes after the workout as well.

June 2021

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

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supplement advisor

By Lisa Turner

beta-glucans: what you need to know This super fiber is gaining recognition for its immune-boosting prowess.

f you’ve been searching for ways to improve your immunity, you’ve probably heard about beta-glucans. A type of fiber found in the cell walls of foods such as cereal grains, mushrooms, yeast, and seaweed, these biologically-active compounds have multiple—often profound—health benefits. Dozens of studies suggest that different kinds of beta-glucans can lower cholesterol and triglycerides, decrease blood pressure, reduce inflammation, improve insulin resistance, protect against diabetes, and reduce the risk of cancer. What’s especially important right now: beta-glucans are one of the best-studied immune supplements on the market, and may protect against viral, bacterial, and other infections. They’re thought to work by activating immune cells, enhancing the function of natural killer cells and white blood cells that engulf and consume foreign invaders, and improving the body’s potential to defend against invading viruses, bacteria, and other pathogens.

Beta-glucans may be especially important in the management and prevention of respiratory tract infections, and can support the body’s natural immune response in times of stress and increased susceptibility to infection. In one study of moderately to highly-stressed participants, those who received either 250 mg or 500 mg of beta-glucans reported fewer upper respiratory tract infection symptoms, better overall health, increased vigor, and decreased tension, fatigue, and confusion.

Up Your Intake You can find naturally occurring betaglucans in several foods, including grains, mushrooms, and yeast. Barley and oats have the highest beta-glucan levels of cereal grains; other grains, including wheat, rice, and rye, contain lower amounts. Mushrooms, especially reishi, shiitake, maitake, and chaga, are rich in beta-glucans. Other sources include Saccharomyces cerevisiae yeast (nutritional and baker’s yeast) and some types of seaweeds, especially Laminaria sp., a group of brown algae commonly known as kelp. Unfortunately, it’s not easy, to get beneficial amounts of beta-glucans from food, especially the types known for immune support. To really increase your infection protection, choose a well-formulated supplement. Betaglucans vary in structure, which impacts their biological activity. In studies, beta 1,3/1,6 glucan products have the most significant immunological benefit and offer the best

protection against bacterial and viral infections. And the source is key. Beta-1,3/1,6-glucan from S. cerevisiae yeast is the most studied form for immune support, and has been shown to protect against pathogens and reduce infections. In addition to beta-glucans, mushrooms contain alpha-glucans, which may also improve immunity. In fact, mushroom-derived glucans have been licensed as successful immune-modulating and cancer-preventive drugs in Japan since 1983. One mushroom-derived compound in particular—active hexose correlated compound, or AHCC—is an alpha-glucanrich ingredient from shiitakes that has a broad range of effects on the immune system. For the best protection, look for a beta-glucan supplement labeled “beta glucan 1,3/1,6” or “beta 1, 3-D glucan,” or choose AHCC or a beta-glucan-rich mushroom supplement.

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2/11/21 10:17 10:43AM AM 4/26/21

herbal advisor

by Karta Purkh Singh Khalsa

top 5 uses for gotu kola This time-tested botanical boasts a full range of benefits, from combating mood disorders and preventing age-related mental decline to healing wounds and clearing up skin conditions.

otu kola (Centella asiatica) is a nerve tissues from crushing trauma and frontline herb in all of the big three neuromuscular disorders. The herb has natural healing systems—Western, shown potential in enhancing neuroregenAyurveda, and Chinese. In Ayurvedic eration, including the regeneration of medicine, it’s called “brahmi,” which means crushed sciatic nerves and protection from “godlike,” a reference to its prodigious neuronal injury in hypoxia conditions. A benefits. It strengthens memory, concenrecent discovery from Oregon Health and tration, and intelligence; promotes Science University validated gotu kola’s longevity; and improves the voice, use for treating diabetic neuropathy, physical strength, and complexand in 2020, scientists reported ion. It’s used to treat diseases that gotu kola helped regenerDid You as diverse as epilepsy, ate a peripheral nerve. Try: Know? senility, and psoriasis. Solaray Gotu Kola capsules Gotu kola is exceptionally high in B-complex A 2020 review pointed vitamins, especially in B1, B2, and B6, all of which out its use in neurological, Wound Healing are essential nutrients endocrine, skin, cardiovascuGotu kola actually heals for the nervous system. lar, gastrointestinal, immune, and regrows new skin, gently and gynecological diseases. closing and repairing even long-standing, painful lesions in dramatically scarred skin. It has been Mind Matters documented to aid wound healing in Gotu kola strengthens memory, concentraseveral studies, where it appeared to tion, and intelligence, and stabilizes mood, stimulate type-1 collagen production. and a 2017 scientific assessment found that Animal studies have shown that topical it also increases alertness and reduces application to a sutured wound signifianger. Recent Korean research showed that cantly increases the breaking strength of components in gotu kola have potential for the wound. European and Indian researchtreating Alzheimer’s disease,. And animal ers, in several studies, confirmed that gotu research from India used gotu kola tea to kola compounds promote rapid healing in improve cognitive behavior in two different wounds. Internal wounds (intestinal ulcers) laboratory models of Alzheimer’s disease. also respond to gotu kola. Try: Paragon A voluminous 2020 study in the journal Plus PurExtract Gotu Kola liquid Brain Science described gotu kola as having extensive promise in this area, and another study from 2020 reported that Skin Success gotu kola constituents reversed cognitive Gotu kola heals connective tissue from deficits in an Alzheimer’s model. skin and fascia to muscles and bones. A study in rats also showed an impresKnown for centuries in Asia as a treatment sive improvement in memory. Treated rats for leprosy, gotu kola heals a host of skin were able to retain learned behavior 3–60 conditions, including cellulite, varicose times better than control rats. Try: Gaia veins, and dermatitis. This herb stimulates Herbs Mental Clarity the growth of hair and nails, increases blood supply to connective tissue, enhances the formation of structural Nerve Healing constituents in connective tissue, promotes As the main global herb for the nervous the tensile integrity of the skin, and system, gotu kola is used in the repair of

increases protein growth in the skin. In clinical trials of gotu kola and turmeric against placebo, the herb improved every eczema symptom, including erythema, edema, scaling, itching, and lichenification. The active substances in gotu kola are thought to be triterpenes, steroid-like compounds that improve the function and integrity of the collagen matrix and support the “ground substance”—the basic glue that holds the cells of our skin together. This is likely why gotu kola can be used to treat an assortment of degenerate skin conditions, including acne. An exciting study of gotu kola for inflammatory skin disease was done over 25 years ago. Using a very conservative dose, gotu kola was effective in 85 percent of patients. One paper looked at gotu kola extracts, and confirmed that alcohol and water preparations were beneficial, confirming its historical use as a tea and skin cream. Try: Irwin Naturals Longer, Stronger Hair and Nails + Radiant Skin

Get with the Flow Gotu kola can also help cardiovascular conditions, including venous insufficiency, varicose veins, and arterial plaque. In a double-blind study, 94 patients with venous insufficiency took an extract of gotu kola at a daily dose of 60 mg or 120 mg for three months. Those who took gotu kola at either dose demonstrated improvements in limb heaviness and edema when compared to a control group that took a placebo. Try: LifeSeasons Circulari-T

How to take it Since gotu kola is basically a mild salad vegetable, the capsule or tea dose can be up to 15 grams per day. Many people use a modest dose of 1 gram in capsules for daily rejuvenation. Also try a cup of gotu kola tea with honey before meditation.

June 2021

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Wickett RR, Kossmann E, Barel A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res. 2007; 299:499-505. Barel A, Calomme M, Timchenko A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res. 2005; 297:147-153. Results may vary.

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healing edge

boosting male testosterone levels naturally If you’re feeling like half the man you used to be, low T could be the problem.

estosterone deficiency, or low T, negatively affects a man’s quality of life and is a known risk factor for early death. Testosterone levels are at their highest by early adulthood, and then decrease by 1–2 percent each year beginning around age 40. Deficient levels of testosterone have wide-ranging effects since this hormone acts on almost every tissue in the body. Testosterone has effects on the brain, skin, bones, and heart and impacts erectile function, fat metabolism, muscle growth, bone density, energy production, lipid

levels, insulin balance, and much more. The most common cause of low T is known as primary hypogonadism, which occurs when the testicles don’t produce sufficient testosterone. This may be spurred by endocrine-disrupting chemicals that find their way into the body through water bottles, plastics, cosmetics, canned food, fertilizers, toothpastes, clothes, soaps, paper, textiles, carpets, utensils, deodorants, bedding, and other commonly used products. The primary test for testosterone deficiency is total testosterone. Unfortu-

nately, there isn’t a consensus as to what precise range indicates a deficient blood level of total testosterone. Laboratories differ in their testosterone reference ranges, although they normally range from 250 ng/dL to 400 ng/dL and up to 1000 to 1100 ng/dL. The American Urological Association states that a total testosterone level below 300 ng/dL is a reasonable cutoff for healthy testosterone. Testosterone deficiency should be diagnosed with two separate total testosterone measurements in the early morning. This is because testosterone

June 2021

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By Mark Stengler, NMD

A Mediterranean diet centered on fresh veggies and healthy fats is a good choice for men with low T.

levels vary significantly due to hormonal rhythms of the endocrine system and are highest in the early morning.

Diet & Exercise A study in the journal Nutrients demonstrated that the Standard American Diet (SAD) is significantly associated with low total testosterone levels and an unhealthy body composition (decreased skeletal muscle mass and increased visceral fat mass). More specifically, this study found that dietary patterns “characterized by high-frequency consumption of bread and pastries, dairy products, and desserts; eating out; and low intake frequency of homemade foods, noodles, and dark green vegetables” were significantly associated with low testosterone. A modified Mediterranean diet is a good choice for men with low T. Think vegetables, fruits, seafood, poultry, beans, herbs and spices, olive oil, nuts, moderate dairy, and limited red meat. Resistance training is typically recommended for improving testosterone levels in men. However, a study of 87 men with erectile dysfunction who followed aerobic exercise with stationary cycling had a better increase of testosterone than those who performed strengthening exercises. The total amount of exercise may be more important than the type.

Herbal Remedies for Low T Testosterone replacement, usually with topical creams or gels, or through intramuscular injections, is often used as a treatment for men with an overt testosterone deficiency. However, men with mildly low testosterone levels or low-normal levels will usually respond to tried-and-true herbal therapies, especially ashwagandha and Eurycoma longifolia . Ashwagandha extract has been shown to significantly increase testosterone levels compared to placebo in men. In an 8-week placebocontrolled, double-blind study, 57 men aged 18–50 with little experience in resistance training were given ashwagandha extract (300 mg) or a placebo twice daily. Baseline measurements were taken, and then the men followed a resistance training program. Their measurements were retaken at the end of the eight weeks. Researchers found the men taking ashwagandha extract had significantly increased testosterone levels (96.19 ng/dL) compared to those taking a placebo (18.0 ng/dL). The men taking ashwagandha extract also had a significantly greater increase in muscle strength as measured with bench press and leg extension exercises, increased muscle size of the arms and chest, greater decreases in body fat percentage (3.5 percent compared to 1.5 percent for placebo), and decreased exercise-induced muscle damage (as measured by serum creatine kinase level). None of the participants experienced adverse effects. Another study, published in Evidence-Based Complementary and Alternative Medicine, looked at the effect of ashwagandha on hormone levels (including testosterone) and the sperm-producing activity of 46 men with low sperm count. The men were randomized to receive ashwagandha extract (675 mg per day) or a placebo. Serum hormone levels (testosterone and LH) were tested at the beginning and end of the 90day study. Serum testosterone increased by 17 percent and LH (which stimulates testes production of testosterone) increased by 34 percent as compared to baseline. Participants taking a placebo did not have an increase in testosterone levels. * Recommendation: 600–675 mg daily of a standardized extract. * Safety: Ashwagandha is well tolerated. Eurycoma longifolia (also known as Tongkat Ali, Malaysian Ginseng, and Longjack) has been shown to improve erectile unction, libido, and male sexual well-being, as well as stimulate the synthesis of both total testosterone and free testosterone. In a study from the Journal of the International Society of Sports Nutrition, researchers looked at the effects of 200 mg of Eurycoma longifolia extract on people who were “moderately stressed.” Compared to placebo, those taking the extract had a significant increase in testosterone (37 percent) and a significant decrease in cortisol (16 percent). Furthermore, those taking the extract showed significant improvements in tension, anger, and confusion. In a five-week study of physically active male and female seniors (ages 57 to 72), supplementation with Eurycoma longifolia extract (400 mg daily) was shown to significantly increase total and free testosterone concentrations and muscular force in men and women. Handgrip strength measures improved as a reflection of an increase in muscle force. No side effects were noted for those supplementing Eurycoma longifolia extract. * Recommendation: 200–400 mg daily of an extract * Safety: Eurycoma longifolia has been shown in a review of studies to be safe based on no significant changes in liver or kidney function tests. The Healthy Edge

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expert’s corner

By Emily Kane, ND, LAc

under pressure

The facts about high blood pressure— and what you can do about it

I try to follow the medical news. Guidelines around blood pressure have been bouncing around the past few years. What’s going on? —Anne W., Albuquerque, N.M.

For a long time the numbers 120/80 signified “perfect” blood pressure, although somewhat lower is rarely a problem. The upper number, called systolic, measures the resistance, or the “pressure” of the blood volume pushing against your veins and arteries. This peripheral resistance is quite volatile, meaning it can bounce around a bit because it is susceptible to adrenaline, a short-acting, strong vasoconstrictor that dramatically increases the pressure in your vascular system. So this upper number can jump up significantly during a stressful event—including a doctor’s visit. The lower number, called diastolic, measures the ability of your heart to pump blood between its chambers, which infuses the blood with oxygen from the lungs. An elevated diastolic above 90 mm/Hg (millimeters of mercury being pushed up a tube, though this method is no longer used) can signify the beginning of an enlarged, boggy, less efficient heart muscle.

How High Is Too High? Guidelines from the American College of Cardiology and the American Heart Association recently lowered the “cut-off” for hypertension (high blood pressure) from 140/90 to 130/80. This instantly made millions of American “eligible” for 14

drug therapy. The rationale of the heart associations is “preventive,” but cardiac medications themselves are not benign— up to 40 percent of patients on cardiac medication suffer side effects including fainting or falling, fatigue, weight gain, muscle aches, and kidney damage. Blood pressure is a dynamic measurement (it changes depending on circumstances) and thus one single reading shouldn’t be the basis for making a diagnosis of hypertension. It’s imperative to sit quietly for at least 2 minutes before taking your blood pressure. It’s best to monitor your blood pressure at home, because even a visit to the doctor can be stressful enough to raise it. I have a loaner cuff in my office for this purpose. When a patient’s pressure is high in the office, I send them home with a cuff and ask them to take 10 readings in 5–7 days at different times of day. This is a much more accurate way to gauge overall blood pressure.

Lifestyle Interventions Hypertension isn’t really a disease; it’s a symptom of suboptimal health. Caffeine, alcohol, and food allergens can all raise blood pressure. Other causes of high blood pressure include kidney disease, narrowing of blood vessels around the heart, excessive secretion of adrenaline, mineral imbalances, sleep apnea, and thyroid hyperfunction (Graves disease). Hypertension can almost always be improved, with lifestyle considerations. First off, if you smoke, stop. Next, exercise daily. Find some kind of movement that you enjoy and work it into a daily routine. Activity lowers stress hormones, releases body tension, and reduces sodium levels through sweat. It also helps with weight

loss—even a few extra pounds can have a profound effect on blood pressure. So find a food plan that keeps you satisfied, yet moving towards an optimal weight. Many folks with hypertension get relief with a low-salt diet. Canned soups and processed meats are the biggest culprits for “hidden” sodium. One of my favorite lifestyle habits is contrast hydrotherapy. Take a hot shower until you’re heated through, then quickly change the temperature to as cool as you can stand. Try to do this every time you bathe. You will grow to love the invigorating cold rush, which stimulates circulation.

Supplement Strategies Vitamin K (500 mcg daily) is a potent anti-hypertensive and cardiac protectant. Foods high in vitamin K include turnip greens, broccoli, cabbage, asparagus, spinach, and dairy products from grass-fed animals. The chlorophyll in grass converts to vitamin K in the belly of the happy beasts. This does not happen with factory-farmed, corn-fed cows. Some studies show that Coenzyme Q 10 (100–300 mg daily) markedly decreases blood pressure, especially with elevated systolic numbers. It can take 1–4 months of regular use to produce results. The most potent and reliable herbal medicine for reducing high blood pressure is Indian snakeroot (Rauwolfia serpentine). Work with a qualified naturopathic physician or herbalist before trying this Ayurvedic intervention, as high doses can cause depression, among other side effects. But when used properly, this ancient remedy has been shown to be highly effective in managing blood pressure.

June 2021

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4/26/21 10:11 AM

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SCAN ME FOR VIDEO

3/23/21 11:50 4/26/21 10:11 AM AM

6 Keys to Unlocking Your Energy Potential BY MARY ANN O’DELL, MS, RD

IF YOU SEEM TO FEEL TIRED all the time, you’re not alone. As a society we’re overstressed and under-rested. Fatigue can be caused by anything from stress, pollution, insomnia, and poor diet, to hypoglycemia, anemia, and low adrenal or thyroid function. Here are some keys to fight fatigue and boost energy naturally:

known that the endocannabinoid system in the body naturally balances neurotransmitters to regulate healthy sleep and wake cycles. Hemp can naturally support the endocannabinoid system. In addition, a deficiency of the mineral magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest.

GET ENOUGH QUALITY SLEEP

EXERCISE TO ENERGIZE

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you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. So get outside and move…your body will thank you!

STAY HYDRATED During the hot summer months, hydration remains a critical key to maintaining good energy levels. Be sure to drink enough clean fluids, like purified water or coconut water, to stay hydrated. If you’re outside or sweat a lot, consider adding electrolytes, such as sodium, magnesium, and potassium, which help to prevent dehydration, maintain pH balance, and regulate muscle contractions in the body.

NOURISH ADRENALS When the body is under chronic stress, or there is an over-reliance on caffeine, the adrenals can get worn out! These little glands are critical for keeping the body functioning well under stress and keeping energy levels up. B vitamins are essential for nerve function, adrenal support, and energy production in the body. Pantothenic acid provides specific support for adrenal gland function. And B12 plays an important role in energy production.

ENERGIZE NATURALLY The Brazilian herb guarana as well as green tea, are popular for their energizing properties, mainly related to natural caffeine content that can give a quick energy boost. These herbs work well with adaptogens like eleuthero and rhodiola, which have a balancing effect on the body, helping to boost adrenal function and endurance. With these positive changes, you can boost your body’s energy production, helping you to have more energy and endurance.

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The Healthy Edge

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MAN UP! 18

THE FIVE COMMANDMENTS OF HEALTH AND HAPPINESS FOR MEN OF ALL AGES BY JONNY BOWDEN, PHD, CNS

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’m asked about men’s health a lot, but not necessarily for the reasons you might think. I’ve got credentials—but so does half the world. Credentials aren’t the main reason men talk to me. No, the main reason people talk to me is because 40 years ago, I was an overweight, heroin-and-cocaine addicted, alcoholic smoker headed down a path that wasn’t likely to end well. Now, I’m the healthiest and happiest I’ve ever been. I’ve maintained the same body weight and fat percentage since 1989. I play competitive tennis in a USTA league, and I play tennis or hike almost every day. I travel all over the country, have written a book a year for the past 15 years, have an almost-embarrassing amount of energy. And I’ve been passionately in love with the same partner for over 10 years—and my desire for her grows every year. On my next birthday, I’ll be 74. That’s why people ask me about men’s health.

And it’s an important topic, because while we may consider ourselves the stronger sex, the fact is that men are losing the longevity battle. In 1900, the average female lived to about 48 compared to 46 for the average man— a gender gap of about two years. As of 2017, the gender gap had grown to five years, with women living to an average of 81 years compared to 76 years for men. More than half of all women over age 65 in America are widows, and they outnumber widowers 3:1. Even among centenarians there are four women for every man. So women clearly live longer than men. And apparently, they stay healthier as well. Although heart disease is an equal opportunity killer, men typically get their first heart attack at age 65, while women get theirs at 72. There are many reasons for the sorry state of men’s health in America. Some you can’t do anything about—like your sex, your age, and your genes. But there are five areas of health in which you can make changes that will transform your life and change the outcome. So, for what it’s worth, here are the five most important lessons I’ve personally learned on my 40-year journey to discovering what really matters when it comes to getting healthy. And it’s so delightfully simple that you’ll smile at how obvious some of the “rules” are.

1Nutrition

As a practicing functional nutritionist, I’m biased: I think health begins with food. Obviously there are tons of other things in addition to food that influence how healthy you are, but it’s awfully hard to compensate for a chronically bad diet. And it’s hard to find a diet worse for you than the typical American diet of fast and processed foods, high in carbs, low in fat, and bursting with toxic protein like factory-farmed meat. There’s really only one basic rule when it comes to diet, and it’s so simple you may be inclined to dismiss it. But it actually makes all the difference. Are you ready? Eat real food. Now if you’re not sure what a “real food” is, it’s food that, if you showed it to your great-grandmother, she’d know exactly what it is. It’s food that would spoil if you left it outdoors. It’s food— for the most part—that doesn’t come packaged or boxed (though there are some exceptions). Since there are tons of food products out there that might be hard to classify as “real” or “unreal”—kale chips and vegan pizza, I’m talking to you—here’s one simple guideline: If you’re not sure if it’s “real,” it’s probably not. I want to be clear here. The single most important thing you can do, the single most important dietary rule you can follow, is to eat unprocessed food 99 percent of the time. That trumps percent The Healthy Edge

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of protein, absence of meat, absence of carbs, counting calories, or any other dietary fad. Just. Eat. Real. Food. After 30 years in the trenches teaching, experimenting, and testing diets, that is the single most important life-saving advice about food that I’ve got. And it works every time.

2 Movement

The first thing you have to understand before we go any further is the difference between movement and exercise. Exercise is great, But exercise is a specific kind of movement—running, swimming, weightlifting, tennis playing. What I’m talking about when I say “movement” is much bigger and more inclusive. See, exercise sessions take up a small part of the day. The kind and amount of movement you do the rest of the time— the other 15½ hours you’re awake— probably matters more to your overall health than the 30 minutes a day you spend on a Peloton. So the rule, again, is simplicity itself: Move. As much as possible, wherever possible. Walk around the room every hour or so. Take the stairs even if you don’t need to. Get a standing desk—or sit on a stability ball. Park further from the entrance to the grocery store. Take stretch breaks. Walk the mall. Stroll around the block after dinner. Do some random squats at your chair. Walk while you talk on the phone (I never take a business call at my desk). All that daily “non-exercise” movement is what really matters for the long game. There’s even a technical name for this kind of movement—it’s called NEAT (non-exercise activity thermogenesis). NEAT refers to the calories you burn doing just about everything that isn’t technically “exercise”—from working in the yard to walking to work, from typing to fidgeting. It all counts! If you want to exercise, fine. I’m all for it. But studies show that even daily exercise doesn’t erase the metabolic effects of sitting for 8 hours a day. What does? Moving around. So here’s the rule in the movement department: Move. A lot. Your paleo

ancestors roamed an average of 11 miles per day and they never “exercised.” You don’t need a gym or a tennis court to get the benefits of daily movement.

3 Stress Management We could easily spend this entire article talking about the destructive effects of chronic stress, especially in the age of coronavirus! Stress shrinks a portion of the brain involved with memory and thinking called the hippocampus. Chronic stress—through a long chain of metabolic processes involving the stress hormone cortisol— actually forces the body to create belly fat. Stress depresses immunity. It can bring on outbreaks of certain conditions (such as herpes, for example), make recovery from sickness longer and more difficult, and it can even make you vulnerable to a heart attack. There are lots of ways to reduce stress—all of them good. Take baths. Take walks. Do some deep breathing exercises. Meditate. Or spend a few minutes a day writing down what you’re grateful for. This last tip has enormous health benefits. The state of gratitude is incompatible with the state of anger. Thinking about what you’re grateful for calms your psyche, sooths your soul, lowers your blood sugar, and even changes your brain waves. The lowest hanging fruit on the tree of stress management is to simply write down three things you’re grateful for every single day. And, guys, don’t resist this idea just because you think it’s too Kumbaya. It’s a profoundly beneficial exercise that will likely produce immediate results. So just do it, men!

4 Sleep

The twin sister of stress management is sleep hygiene. Under-sleeping, or sleeping fitfully and restlessly, is a major stressor to the body and raises the same stress hormone—cortisol—that’s raised when you’re late for an appointment and caught in traffic. All the same negative health effects we talked about in the section on stress apply here.

In addition, studies have shown that even under-sleeping for a few hours can produce metabolic changes of the kind associated with pre-diabetes. Insulin resistance—a condition that frequently goes with metabolic disorders from obesity to heart disease—is increased with lack of sleep. Here are some ways to upgrade your sleep. And once again, the rules are simple and few. • Go to bed a half hour earlier than normal and keep doing that every week until you are sleeping a full 7–9 hours a night • Turn the temperature in the bedroom down to 68–69 degrees • Turn off the television and all electronic media ½ hour before bed (especially the news!) • Keep the bedroom dark (and that includes removing glowing electronic devices)

5 Relationships

This is a big bucket, and it’s impossible to overstate its importance. By “relationships,” I mean marriages, friendships, and romances, sure, but also groups (church, school, community, AA, Weight Watchers, mastermind groups, birdwatching club). Under this heading, I’m also including what could loosely be called contribution (more on that in a moment). Wondering what relationships could possibly have to do with health? Only everything. When Dan Buettner of National Geographic studied the areas around the globe called “The Blue Zones”—five places that have the highest concentration of healthy, active centenarians in the world—one of his findings stood out. Even though people in the Blue Zones did not eat the same diet or do the same kind of exercise, there was one thing every single one of the five cultures studied had in common: community. They had strong ties to other people. They had family suppers together, shared chores, took care of their sick, gardened together. They shared a sense of both community and purpose, both of which have been shown to be characteristics of healthy, long-lived men (and women).

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This really shouldn’t be surprising. Let’s not forget that when we celebrate the enormous health benefits of the Mediterranean Diet, we’re really talking about the Mediterranean lifestyle, which includes men bonding over long lunches, hanging out in the park, taking long walks, and, yes, talking about their feelings to other men. Many have argued that the real benefits of the Mediterranean “Diet” don’t just come from the olive oil and nuts—they come from relationships, friendships, and a strong social fabric. Hand in hand with relationships goes the concept of community and contribution, both outgrowths of strong relationships. Don’t think for a second that these aren’t important modulators of physical as well as mental health. The mere fact of taking care of something or someone—as Harvard psychologist Ellen Langer has demonstrated—confers health benefits. Langer gave half the people in a nursing home population a snake plant to care for and found that the caretakers had better medical reports and fewer doctor visits. And that’s a snake plant, which, if you don’t remember, is the plant your grandmother had in her basement that’s practically impossible to kill. Yet just the fact of being responsible for something— even though it didn’t involve much work—improved overall health. Partnership—with individuals, churches, schools, community, clubs, teams, charities—is as health giving as a hefty dose of vitamin C. No wonder married men live longer and have healthier lives than single men! So here’s the rule with relationships: Cultivate them. Nurture them. Take them seriously. Make new ones. Rekindle old ones. I can tell you that I have had about eight friends that I’ve been close with for between 30–40 years. Those relationships have nurtured sustained and supported me, and you better believe they’re a big reason I’m as healthy—and happy—as I am at 74. An expanded notion of relationships has to include contribution (or, for some men, legacy. Or both.) A personal opinion: It’s no accident that Jimmy

WHAT ABOUT HORMONES? In this article, I’ve told you the things I’ve done over the past 40 years that I believe are responsible for my own health transformation. In the interests of full transparency, I should include hormonereplacement therapy in that list. I don’t normally mention HRT because it’s not available to everyone and can be very expensive. Plus, there are an awful lot of fly-by-night discount hormone replacement clinics around, and I wouldn’t want anyone to rush out and try one of them because I spoke highly of HRT. That said, I’ve personally been on hormone replacement therapy— medically supervised by the oldest and largest age management medical practice in the country—since 1999. I know that very few health “gurus” or “personalities” like to talk about hormone replacement therapy (or plastic surgery for that matter). But many of us do one or the other or both. Regarding hormone replacement therapy, there’s good reason to try it. Men go through a period analogous, though not identical to, menopause, called andropause. During andropause—which can last for years—we have steadily declining levels of testosterone. Testosterone is not only linked to a healthy sex drive and a leaner body, but it’s also associated with a lower risk of many diseases, including heart disease. Just as estrogen helps protect the bones of women after menopause, testosterone helps protect the hearts—as well as the energy, libido, and lean muscle mass—of men. Hormone replacement doesn't take the place of any of the other suggestions in this article. You can optimize your hormones all you like, but if you’re still eating crap and spending most of your time on the couch, it’s not going to make much difference. And let’s be clear—you can transform your health by taking the steps suggested in this article. Men don’t need hormone replacement for health and well-being. But it can sometimes be a very nice addition.

Carter, now in his late 90s, still devotes much of his time to the charity he founded, Habitat For Humanity. I don’t know Jimmy Carter personally. But I’d bet anything that if you asked him to make a list of the things most responsible for his long life and health, his work for Habitat for Humanity—along with Rosalyn and Amy and his faith-- would be among the top five items. That’s the power of contribution. Whatever contribution looks like to you—whatever form it takes—the important point is to participate. Contribution creates at least as much value for you as it does for the person or group you’re contributing to.

The Bottom Line So there you have it. If someone asked me to put all my “wisdom” about health into six sentences, this is what I’d say: Eat real food—which usually means cutting out most sugar and starch. Move around as much as possible. Get some good restful sleep in a cool room every night. Find a method of reducing stress on a daily basis. And finally, cultivate love, joy, warmth, compassion, and connection in your relationships. And while you’re at it, spend some time focused on others. Follow those guidelines, and even if you only hit the bull’s eye 80 percent of the time, you’ll undoubtedly be healthier. And—I’m willing to bet—happier as well. The Healthy Edge

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Summer Superfood Crush FIVE FRESH, EASY WAYS WITH THE BEST OF THE SEASON’S HARVEST BY LISA TURNER

ho needs those fancy (hard-to-find and pricey) superfoods? Summer’s best fruits and vegetables are packed with all the healing nutrients you need. Here are five of our favorites, with simple recipes for any occasion.

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Swiss Chard

Mango

It’s loaded with beta-carotene, lutein, and other antioxidants that reduce the risk of cancer, heart disease, and diabetes, and protect eye health. Plus, it’s rich in vitamins C and K, magnesium, potassium, and fiber.

It’s packed with polyphenol antioxidants, including mangiferin to protect against inflammation and reduce the risk of heart disease, cancer, diabetes, and other health issues. It’s also an excellent source of vitamins B6, C, E, and K, plus beta-carotene, fiber, and potassium.

SWISS CHARD AND HEIRLOOM TOMATO BRUSCHETTA

Serves 6 (makes 12 pieces) This colorful twist on bruschetta makes a fresh, simple summer appetizer. Use a variety of tomatoes—red, orange, yellow, purple—for the prettiest presentation. And if you can’t find colors, ripe red tomatoes are just as delicious. For a wheat-free option, use gluten-free baguette or bread, and skip the cheese to make it vegan. Save the chard stems; you can brush them with olive oil and toss on the grill till crispy for a fun side. 1 2

bunch Swiss chard Tbs. olive oil, plus additional for brushing baguette 3 large garlic cloves, finely minced 1 cup coarsely chopped heirloom tomatoes ¼ cup coarsely chopped basil leaves One small whole-grain baguette, or one-half large baguette Shaved Pecorino Romano or Parmesan cheese (optional) 1. Remove stems from chard and save for later use. Chop leaves into small pieces. 2. In a large skillet, heat 1 tablespoon of the olive oil. Add chard leaves and sauté for 3–4 minutes, until just softened. Stir in garlic and cook for 1 minute longer. Remove from heat and let cool to room temperature. Stir in tomatoes, basil, and remaining 1 Tbs. olive oil. Season to taste with salt and pepper, and let stand at room temperature while bread is grilling. 3. Preheat grill. Using a sharp bread knife, slice baguette on the diagonal into half- inch thick slices (about 12 slices). Arrange slices on a large baking sheet and brush both sides with olive oil. Place slices on hot grill and cook for 2–4 minutes, until toasted on one side. 4. Arrange baguette slices on a large serving platter. Using a slotted spoon to drain off any excess liquid, place a heaping spoonful of bruschetta mixture on top of each slice. Top with shaved cheese, if desired, and serve immediately.

MANGO-CUCUMBER GAZPACHO Serves 6 Fresh, juicy mango adds a fruity twist to traditional gazpacho. If you can’t find good mangos, substitute 4 or 5 cubes of thawed frozen mango cubes. Cutting the vegetables into small, even pieces makes for a pretty presentation; you can also purée all the ingredients for a smooth, creamy soup. 4

large mangos, peeled, pitted, and diced 1 English cucumber, peeled, seeded, and diced, divided ¼ cup lime juice ½ cup mango, apple, or white grape juice (substitute water) ¼ cup olive oil 1 large garlic clove, finely minced 1 small red onion, diced small (about ½ cup) 1 small red bell pepper, seeds removed and diced 1 small jalapeño pepper, stems and seeds removed, finely minced Fresh chives for garnish 1. Combine mango, half the cucumber, lime juice, mango or other juice, olive oil, and garlic in a blender or food processor. Purée until smooth. 2. Transfer puréed mixture to a large bowl and add remaining cucumber, onion, bell pepper, and jalapeño pepper. Add additional mango or other juice to thin if desired. Season to taste with sea salt and pepper. 3. Cover and refrigerate for at least 3 hours, or overnight. Divide between individual bowls, and garnish with chives. Serve chilled. Per serving: 240 cal; 3g prot; 10g total fat (1.5g sat fat); 40g carb; 0mg chol; 0mg sod; 5g fiber; 34g sugar

Per piece: 80 cal; 2g prot; 5g total fat (0.5g sat fat); 8g carb; 0mg chol; 70mg sod; 1g fiber; 1g sugar

The Healthy Edge

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Wild Mushrooms They’re loaded with compounds that reduce inflammation, support immune health, and protect against cancer. Shiitakes protect heart health, and lion’s mane has cognitive benefits. And mushrooms are the only plant-based source of naturally occurring vitamin D.

WILD MUSHROOM AND QUINOA BURGERS WITH GARLIC-THYME AIOLI

Serves 8 (makes 8 burgers) Use any variety of wild mushrooms—morels, chanterelle, oyster, or lion’s mane. Shiitakes are an excellent option; remove the woody stems and just use the caps. Or substitute dried wild mushrooms; soak them in warm water first, then drain and pat dry. If you can’t find wild mushrooms, crimini or portobello work just fine. 3

small garlic cloves, pressed in a garlic press or very finely minced 3 Tbs. fresh thyme leaves, minced Juice from ½ small lemon ½ cup high-quality mayonnaise or vegan mayonnaise 1 lb. wild mushrooms, coarsely chopped (leave small mushrooms whole) 1 small onion, coarsely chopped 2 Tbs. olive oil, plus additional for brushing burgers 1 can black beans, rinsed and drained well ¾ cup cooked quinoa ¼ cup ground flax seed 3 large garlic cloves, minced 2 Tbs. minced parsley leaves 1 tsp. sea salt ½ tsp. black pepper 1. Preheat grill and grill basket. Make aioli: In a small bowl, combine garlic, thyme, and lemon juice. Whisk in mayonnaise. Refrigerate until burgers are done. 2. Toss mushrooms in olive oil, lightly sprinkle with sea salt, and arrange in grill basket. Grill for 5 minutes, tossing once during cooking, till just tender. 3. Transfer cooked mushrooms to a food processor. Add onions, black beans, quinoa, ground flax, garlic, parsley, salt, and pepper, and pulse until combined. Continue pulsing until mixture is finely chopped, but not completely smooth, scraping down sides frequently. Taste and adjust salt and pepper, if needed. Transfer to a bowl and chill for 15 minutes, until mixture is firm. 4. Form into eight patties and brush each side with olive oil. Arrange on grill and grill until browned, 3–4 minutes per side. Transfer to a serving platter and serve on bread or rolls, if desired, with Garlic-Thyme Aioli on the side. Per burger: 230 cal; 7g prot; 16g total fat (2.5g sat fat); 18g carb; 5mg chol; 420mg sod; 6g fiber; 2g sugar

Arugula As a cruciferous vegetable, it’s high in compounds that reduce inflammation and protect against a variety of cancers. And it’s rich in beta-carotene, lutein, and vitamins C and K.

ARUGULA AND BLACKBERRY SALAD

Serves 6 This colorful salad is packed with nutrients, including antioxidant-rich blackberries. The dressing emphasizes basil, but thyme, rosemary, and tarragon are excellent options as well. ¼ ¼ 2 2 1 5 1 2 1 4

cup olive oil cup grapefruit juice tsp. honey or agave Tbs. minced basil Tbs. minced shallot oz. baby arugula leaves (one small clamshell) small jicama, peeled and cut into matchsticks cups fresh blackberries small avocado, peeled, pitted and cubed oz. crumbled goat cheese (optional)

1. In a small jar with a tight-fitting lid, combine olive oil, grapefruit juice, honey or agave, basil, and shallot. Screw lid on tightly and shake well to blend; set aside. 2. In a large bowl, combine arugula and jicama. Drizzle with just enough dressing to lightly coat leaves and toss to mix. Add blackberries and avocado and toss gently. 3. Season to taste with sea salt and pepper, and add goat cheese, if desired. Serve immediately. Per serving: 200 cal; 3g prot; 14g total fat (2g sat fat); 17g carb; 0mg chol; 10mg sod; 8g fiber; 6g sugar

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Strawberries They’re a great source of polyphenol antioxidants that support immune health, reduce inflammation, and lower the risk of cancer, heart disease, diabetes. and neurodegenerative diseases. And they’re rich in vitamin C, folate, and fiber.

NO-BAKE STRAWBERRYPISTACHIO TART

Serves 8 This gluten-free, grain-free tart is easy to make—and no hot ovens required. A springform pan with a removable bottom makes serving easier, but you can also use a ceramic tart dish and serve it in the dish. Be sure the dates are fresh and soft; you can soak them in warm water for a few minutes, then drain before using. For a vegan option, purée a cup of raw cashew butter with half a cup of fullfat coconut milk and swap for the yogurt. 1

cup shelled pistachios plus ¼ cup for garnish ¾ cup raw cashews Pinch of sea salt 10 large, pitted Medjool dates, chopped (about 1 cup) 1½ cups well-chopped strawberries, plus ½ cup sliced strawberries 1½ cups plain Greek yogurt 3 Tbs. honey Seeds from 1 vanilla bean (substitute 1 tsp. vanilla extract) 1. Combine 1 cup pistachios, cashews, and salt in a food processor and pulse into a fine meal. Add dates and continue processing until mixture forms a ball. 2. Evenly press mixture into a lightly oiled 9-inch springform tart pan to form a crust. Cover and freeze for 20 minutes. 3. While crust is freezing, combine chopped strawberries, yogurt, honey, and vanilla; stir to mix well. 4. Remove crust from freezer and spoon yogurt filling in. Smooth top with a spatula, cover and freeze for 3 hours or overnight. 5. Remove tart from freezer and let stand for 5 minutes before removing springform pan. Transfer tart onto a serving dish and arrange sliced strawberries and remaining pistachios on top. Serve immediately. Per serving: 310 cal; 11g prot; 13g total fat (2g sat fat); 42g carb; 0mg chol; 35mg sod; 5g fiber; 32g sugar

The Healthy Edge

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Men’s Health Issues: Prostate & Sexual Health BY SALLY KARLOVITZ, CN

BENIGN PROSTATIC HYPERPLASIA (BPH) and sexual dysfunction continue to be real issues for men as they age. A nutrient-rich high-fiber diet and a consistent exercise program are important foundations for men’s health. In addition, a high potency men’s daily multivitamin plus specific nutrients can help reduce the chances of dealing with these issues. The percentage of men who develop prostate problems as they age is exceptionally high. Benign prostatic hyperplasia (BPH) is a condition that may cause frequent urination and urgency to urinate, among other symptoms. Although medication and surgery are often used to treat BPH, there are some alternatives you may wish to consider first. Saw palmetto is rich in fatty acids and sterols that can help decrease prostate enlargement. Other herbs that work well for prostate issues include pygeum and stinging nettle.

stress and utilizing adaptogens such as ginseng can help normalize the body’s functions and boost energy and endurance. With a combination of healthy eating, exercise, and specific supplements, men can face common health issues head on and improve their overall health.

Sexual energy can be supported in the body through natural approaches that support testosterone levels and enhance sexual performance and desire. Fenugreek has been shown in studies to increase testosterone and improve sexual function. Boosting nitric oxide with L-citrulline or beetroot can help enhance blood flow throughout the body. Finally, controlling

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June 2021

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Probiotics: Good Guys in a Bacteria World BY MARY ANN O’DELL, MS, RDN

WHEN WE HEAR THE TERM BACTERIA, we often think of the negative—illness and infection that can occur from pathogenic bacteria. But some bacteria are actually good. Beneficial, or “friendly,” bacteria such as Lactobacillus acidophilus help keep the body healthy and can actually fight those bad bacteria. There are more than 400 species of bacteria that live in the average human gastrointestinal (GI) tract, and these beneficial probiotic organisms are essential for promoting both digestive and immune health, among other benefits.

BENEFITS OF PROBIOTICS Probiotics help the body in numerous ways, including: n

Digestion. Probiotics aid digestion of complex carbohydrates, milk lactose, and proteins

Nutrient Availability. Probiotics enhance absorption of certain nutrients, including B vitamins.

Yeast Control. Probiotics help suppress overgrowth of yeast, such as candida, in the GI tract.

Promote Immunity. Probiotics encourage an acidic intestinal environment that strongly inhibits undesirable or harmful bacteria and yeasts that can contribute to illness and infection.

Overall GI Health. Probiotics protect and promote the overall health of the GI tract. They encourage balance in the intestinal tract, which supports overall regularity. This action can also help reduce the negative intestinal effects of antibiotics. Saccharomyces boulardii, a yeast probiotic, has been found to be specifically beneficial for protecting the lining of the GI tract and preventing diarrhea caused by travel or antibiotics.

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Mood Health & Brain Function. Neurons in the GI tract (called the second brain) communicate like neurons in the brain, resulting in a gut-brain connection. Controlling inflammation in the GI tract and supplementing with probiotics may result in more GI balance and improvement in brain function and symptoms of mild depression.

L. acidophilus, which resides in the small intestine, is probably the most well-known of the commercially available probiotic strains, but there are many more types of beneficial bacteria, including B. bifidus, L. kefir, L. bulgaricus, and Lc. Lactic. Yogurt, kefir, kombucha, and other cultured and fermented foods are good sources of beneficial probiotic organisms. Supplements containing concentrated amounts of beneficial probiotic organisms are also available, with targeted formulas from infants to seniors and everyone in-between.

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The Healthy Edge

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pure beauty

go light this summer Keep your skin soft and smooth on sweltering days with lightweight lotions and body washes.

hen the temperature heats up, swap out your body wash and body moisturizer for lighter formulations. During the summer, the skin on your arms and legs is exposed more often to the sun and environmental pollutants, causing sunburn, brown spots, dryness, and irritation, so treat that skin with extra care. When the weather’s hot, you also tend to shower more often, which dries skin, so humectants such as aloe and natural glycerin that draw moisture into the skin are important. Moisturizing body washes may also contain hydrating fruit and nut oils such as argan, jojoba, almond, and mango seed, as well as vitamins, such as vitamin E. Look for body washes that contain moisturizing ingredients rather than harsh foaming agents, like sodium lauryl sulfate, or preservatives, like parabens. Your body wash should not contain polysorbates, phenoxyethanol, mineral oil, triclosan, TEA/ DEA, synthetic fragrances, or colors. To seal in the moisture, slather on a body lotion or body oil when your skin is still damp. Powerful fruit and vegetable oils such as coconut, avocado, jojoba, and rosehip seed can improve the health of your skin, not just its appearance. They actually feed your skin nutrients. When shopping for a body moisturizer in summer, look for water-, aloe- or oil-based lotions or light oils that rapidly and thoroughly absorb into the skin’s dermal layers, leaving no greasiness. If you have oily skin, it might seem counterproductive, but jojoba and other oils balance skin’s oil production to calm oily areas and moisturize dry ones. Very dry and mature skin types may need denser shea butter lotions. Check the lotion’s label to avoid cheap preservatives, irritating chemicals, and useless fillers, such as sulfates, parabens, phthalates, mineral oil, synthetic fragrance, and PEG compounds. The scent should come from essential oils.

By Sherrie Strausfogel

Detoxify and cleanse your skin with The Seaweed Bath Co. Detox Body Wash Enlighten. Bladderwrack seaweed and French clay supply minerals to purify and detoxify skin, while coconut oil, loaded with healthy fatty acids and vitamin E, provides long-lasting hydration. The result is softer, smoother looking skin, and the Enlighten lemongrass scent uplifts your senses.

Refresh body and senses with Sukín Lime & Coconut Botanical Body Wash. This luxurious blend hydrates and softens skin with a blend of jojoba, avocado, and rosehip oils. It includes a calming combination of chamomile and aloe vera, leaving skin feeling soothed and lightly hydrated. And this soothing wash refreshes and stimulates the senses with a zesty citrus, coconut burst. Get a full-body glow with Desert Essence Jojoba & Sunflower Body Oil Spray. This silky and light aftershower finishing spray absorbs quickly to seal in moisture. It helps smooth, soften, and protect skin with a blend of jojoba, sunflower, and apricot oils, plus an extra dose of hydration from sweet almond and coconut oils and shea butter. Try Jojoba & Sweet Almond Body Oil Spray if your skin is dry or Jojoba, Coconut & Chamomile Body Oil Spray for sensitive skin.

Moisturize thirsty skin with A La Maison Fresh Sea Salt Hand & Body Lotion. This traditional French formula is enriched with the finest, most delicate argan oil and pure shea butter. The specially formulated lotion is rich but never sticky, and it absorbs quickly into the skin. The Fresh Sea Salt scent invokes visions of the seaside and ocean breezes

Pamper your skin with Andalou Naturals Soothing 1000 Roses Body Lotion. Rosehip and argan oils blend with rich shea and cocoa butters to nourish, smooth, and soften dry skin. Rosewater soothes the senses and the skin. Alpine rose and other plant stem cells—an antioxidant 8-berry complex—and hydrating aloe help protect skin’s moisture barrier for an all-over body treatment.

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Wakuna

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clean eating

mct oil vs. coconut oil: what’s the difference?

hile both can be therapeutic for certain conditions, there are key differences between MCT and coconuts oils, and each has unique benefits and uses. It’s important to understand the pros and cons of each to determine which oil is best for you—or whether you want to use them both. Coconut oil is used in many tropical areas of the world, and it has become popular among many health-oriented shoppers in recent years. It is considered the richest food source of medium-chain triglycerides (MCTs), also called mediumchain fatty acids, which are primarily capric, caprylic, and lauric acids. It also contains some long-chain fatty acids, which aren’t as easy for the body to digest. The fact that coconut oil is listed as a rich source of MCTs should have an asterisk next to it, though. The highest percentage of fatty acids in coconut oil is from lauric acid. Even though lauric acid is considered a medium-chain fatty acid by chemists, it behaves more like a longchain fatty acid in terms of digestion and absorption. For this reason, many experts suggest that coconut oil should not be considered an MCT-rich oil. Lauric acid has notable antimicrobial effects, but it doesn’t have the easy-to-digest characteristics attributed to MCTs that encourage the body to burn fat and provide quick energy. MCTs, on the other hand, don’t require the enzymes or bile acids for digestion and absorption that long-chain fatty acids require. This allows MCTs to go straight to your liver where they are either used for immediate energy or turned into ketones, compounds produced when your liver breaks down a lot of fat. MCT oil contains 100 percent MCTs, compared with about 50 percent in coconut oil. MCT oil is made by refining

Both have therapeutic health effects, but they aren’t the same.

coconut oil or palm oil to remove other compounds and concentrate the MCTs that are naturally found in the oils.

Benefits and Uses of MCT Oil Research suggests that MCT oil may help boost weight loss, metabolic functioning, and energy production more than other oils. As mentioned, your body turns MCTs into alternative forms of energy called ketones, which provide your brain with energy and which increase your metabolic rate and burn excess fat. Mark Hyman, MD, author of Eat Fat, Get Thin, calls MCT oil “the secret fat that makes you thin.” He calls MCT oil a super fuel for your cells that increases mental clarity and boosts fat burning. MCTs can increase the number of calories your body burns compared with longer-chain fatty acids‚ and replacing other dietary fats with MCT oil can produce weight loss. One study found that people saw more weight loss and decreased body fat from consuming MCT oil rather than olive oil. Other studies suggest that MCT oil may help you exercise longer and improve your stamina. Because of the rapid and simple digestion of MCTs, MCT oil also may help people who have malabsorption issues. Some holistic-oriented medical practitioners use MCTs as nutritional therapy for reducing intestinal irritation in patients with irritable bowel disease, short bowel syndrome, or celiac disease, or after gastrointestinal surgery.

Benefits and Uses of Coconut Oil Decades ago, coconut oil was avoided because it is a saturated fat that people in the Western world incorrectly associated with heart disease. History and research show that coconut oil doesn’t increase cardiovascular disease. In parts of the world, such as islands in the South Pacific and Papua New Guinea, where coconuts are a dietary staple, people have thrived eating it for generations and have very low rates of heart disease. Lauric acid makes up about half of the fatty acids in coconut oil. When your body digests lauric acid, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi. Test-tube studies show that these substances help kill Staphylococcus aureus, which causes staph infections, and the yeast Candida albicans, a common source of yeast infections in humans. Research also shows that lauric acid has potent inhibitory effects against Clostrid-

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By Melissa Diane Smith

ium difficile, often abbreviated C diff, a bacteria that can infect the intestines and is a major health concern worldwide because it is resistant to many antibiotics. Unlike MCT oil, which should not be used in cooking, coconut oil has a high smoke point, meaning it stands up well to heat and is good for stir-frying and pan-frying. Coconut oil also is an excellent substitute for butter in baking. Coconut oil can be used topically on skin and hair. Research shows that when coconut oil is applied to the skin, it can improve the moisture content of dry skin and can reduce the symptoms of eczema. When applied to the hair, coconut oil may soften texture, protect against damage, and act as a weak sunscreen, blocking out about 20 percent of the sun’s UV rays.

Which Is Best? Which of these oils is best depends on the condition of your health and your personal goals. If you want to lose weight, especially if you’re following a keto-type diet, MCT oil can ensure that you’re getting enough fat to stay in ketosis—the state in which your body burns fat, rather than carbs, for fuel. But even if you’re on a different type of eating plan, MCT oil can help you feel full longer; help you feel more mentally alert; and might even improve endurance during exercise. If you have a digestive disorder or difficulty digesting and absorbing fat— which could be characterized by symptoms such as diarrhea, greasy bulky stool, stool with a foul smell, bloating, and gas—

consider supplementing with MCT oil to provide an easy-to-digest source of fat that might help reduce these symptoms. On the other hand, coconut oil is the one to choose if you’re looking for a versatile cooking oil that can also be used therapeutically on the skin and hair. It is an all-star in these areas. It’s also possible that because of its high lauric acid content, consuming raw coconut oil might be potentially beneficial for protecting against—or combatting—infections caused by numerous pathogenic bugs, including Candida albicans, bacteria, and viruses. For the best health benefits, opt for organic, unrefined virgin coconut oil. Regardless of which one you choose, be aware that taking too much MCT oil or coconut oil can lead to stomach discomfort, cramping, bloating, and diarrhea. So, it’s a good idea to start small (say, ½ Tbs. per day), see how your body reacts, and increase as tolerated to a maximum dose of 3–4 Tbs. per day. If you experience digestive distress from MCT oil, consider trying another brand. Some people who experience digestive trouble from taking MCT oil may react to the proprietary blend of MCTs or from the solvents used in the processing that may not be in another brand. Popular brands include Nutiva 100% Organic Coconut MCT Oil; Bulletproof Brain Octane Oil; and hexane-free Garden of Life Dr. Formulated 100% Organic Coconut MCT Oil. If you don’t like the taste of one brand of coconut oil, try another. There can be differences in flavor depending on where

the product is sourced and how it’s processed. Common brands include Vita Coco Virgin Organic Coconut Oil; Paragon Plus Virgin Organic Coconut Oil; Nutiva Virgin Organic Coconut Oil; and Nature’s Way Extra Virgin Coconut Oil. Finally, it’s important to remember that MCT oil supplies no essential fatty acids (EFAs) and coconut oil supplies a negligible amount. As the name implies, EFAs are essential for our health. To avoid becoming deficient in EFAs, eat plenty of fatty fish, grass-fed beef, omega-3-enriched eggs, hemp seeds, and flaxseeds.

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Nutiva Organic Coconut Oil, Buttery Flavor

Garden of Life Dr. Formulated MCT Oil

Paragon Plus Whey + MCT Powder

MCT OIL VS. COCONUT OIL: A Quick Cheat Sheet MCT OIL

COCONUT OIL

A flavorless liquid nutritional supplement derived from coconut or palm oil refined to isolate the MCTs

A food-based oil that is solid at room temperature and tastes like coconut

100% MCTs

Slightly more than 50% MCTs, plus some long- and short-chain fatty acids

Easy-to-absorb source of fats used to help with weight loss and energy

Good cooking oil and therapeutic skin and hair treatment

Take by the spoonful, or add raw to smoothies, salad dressings, sauces, coffee, or tea

Use in cooking or baking, apply topically to skin and hair, or heat to liquefy and take by the spoonful or add to coffee or tea

The Healthy Edge

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natural gourmet

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

harissa roasted salmon This simple “tray meal” packs a nutritional— and spicy—punch

FEATURED INGREDIENT:

HARISSA ROASTED SALMON WITH LEMON ASPARAGUS Serves 4 2

Tbs. olive or melted coconut oil, divided 2 tsp. harissa paste, or to taste 2 Tbs. honey 2 10-oz. salmon steaks 1 lb. female asparagus (the thicker ones), trimmed and sliced into 2-inch pieces ¼ tsp. salt ¼ tsp. black pepper 1 lemon, quartered ¼ cup chopped fresh cilantro, optional 1. Preheat oven to 400°F. Line shallow roasting pan with foil, and set aside.

Honey

“Honey” can mean two very different things. Most of us are familiar with the stuff that comes in the little plastic bear at the supermarket, which is the honey version of junk food. It’s been pasteurized, heated, purified, and processed so thoroughly that nothing of value (enzymes, probiotics) remains. It’s about as nutritious a food as Honey Corn Chips. But “honey” can also mean the raw, unfiltered, unprocessed stuff you get at farmers’ markets—and that’s an important distinction. Think of the difference between factory-farmed and grass-fed meat, or between wild salmon and farmed. That’s the basic difference between processed and unprocessed honey, when it comes to good health. The type of plants bees forage on determines the color of the honey, the level of nutrients, the fragrance, and the taste. Honey from extremely cold regions is lighter in color than honey from the tropics. Despite its health benefits, honey is still sugar, so if you have blood sugar issues, proceed with caution. However, because it contains a wealth of nutrients, it’s one of the healthiest sweeteners around, provided you use it judiciously. And one study did show that natural honey actually lowered blood sugar in healthy people and diabetics.

2. In small bowl, mix together 1 tsp. oil, harissa paste, and honey. Brush fish all over with harissa mixture, and place on one half of prepared pan. 3. In medium bowl, toss asparagus with remaining oil, salt, and pepper, and arrange on other half of roasting pan. Nestle lemon quarters among filets and asparagus. 4. Roast 10–12 minutes, or until fish is just cooked through. To serve, divide each filet in half, and remove center bones (and skin, if desired), add ¼ of asparagus and ¼ roasted lemon, and garnish with cilantro, if using. PER SERVING: 290 cal; 31g prot; 12g total fat (1.5g sat fat); 15g carb; 80mg chol; 220mg sod; 3g fiber; 11g sugar

NOTES FROM THE CLEAN FOOD COACH Harissa paste is a very pungent chili paste—a little goes a long way! It contains several spices, including garlic, and has a distinctive, complex flavor. Look for it in tubes in Middle Eastern markets and gourmet grocers. If you have a hard time finding it, you can substitute one tablespoon of the more-readily-available Sriracha.

TOP PHOTO: PORNCHAI MITTONGTARE

arissa is a hot chili sauce that’s common in North Africa, made from tomatoes, paprika, and red hot chili peppers. Yes, it’s got a fiery bite, but as Chef Jeannette points out, it’s really a complex flavor, not at all like straight-up peppers. The lemon and honey calm its fiery edge in this true “tray meal.” For those of you—like me—who are new to the term “tray meal,” it refers to a simple meal that you broil or roast on one tray in a short period of time. In other words, simplicity itself, which is always a good thing in a recipe. It’s worth noting that asparagus is packed with protein and light on calories. A cup contains a mere 40 calories, but over 4 grams of protein—not to mention 1.5 mg of iron and more than 400 mg of heart-healthy potassium (take that, bananas!) —Dr. Jonny

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His Daily™ Multivitamin High potency daily multivitamin designed for the specific needs of men.* Features saw palmetto, lycopene, ZMA, and more.

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PLATE CHANGE

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace * These statements havepersons not beenand evaluated by the Food Drugself Administration. These areyou. not intended diagnose, treat, cure, or prevent any disease. This inf ormation is presented as medical advice. Because circumstances can & vary, treatment may not products be right for Consult to a qualified general ormation and not meant to replace medical advice.person B ecause persons and circumstances cannew vary, self treatment health careinfpractitioner forisadvice pertaining to any particular or case or before beginning any exercise, diet, may not be right f or you. C onsult a q ualif ied health care practitioner f or advice pertaining to anyorparticular person or program. case or befUse ore products beginningonly any new ex ercise, diet, or supplementation program. U se products only per label direction. supplementation per label direction.

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