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CLEAN UP YOUR DIET How to transform your relationship with food for weight-loss and more
PROTECT YOUR COLON with fiber-rich cauliflower! P. 12
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SIMPLE STRATEGIES FOR LUNG HEALTH
OUR FAVORITE HERB FOR HEALTHY SKIN 1/24/20 4:06 PM
Try Something New Laird
Unsweetened Superfood Creamer Add an energy boost to your coﬀee, tea, smoothies and food. This superfood creamer combines the power of MCT from coconut trace minerals from A uamin to help you power through your day. Perfect for paleo and keto diets. This creamer powder has no added sugar and no soy, dairy or gluten.
Coconut Cashew Grain-Free Granola This granola oﬀers award-winning taste nutrient dense ingredients, including organic hemp, chia and coconut ﬂakes. ich cashews dried coconut ﬂakes superfood seeds combine with cashew butter and hints of vanilla and sea salt for irresistible clusters, all free of the oats and grains This enticing blend is sweetened with lower glycemic coconut sugar, and baked with coconut oil.
Organic Avocado MCT Oil Blend Nutiva s blend is made from organic avocados, a source of monounsaturated fats, plus coconut oil, a source of medium chain triglycerides MCTs . This oil, great for cooking or for shakes, has a neutral scent and ﬂavor. It s made without chemicals and always glyphosate-free. The convenient pouch is easy to dispense, mess-free and oﬀers easy portion control. eto Certiﬁed.
Organic Whole Milk Yogurt Cups Nancy s introduces favorite ﬂavors of organic whole milk yogurt, sized perfectly for a healthy snack. These creamy yogurt cups are carefully crafted with organic milk from family farms and 30 billion live probiotics per serving. rganic and non-GM . Available in Plain, Peach, Mixed Berry and Strawberry Vanilla.
FLEXmore Get natural relief for minor muscle and joint pain, including swelling or stiﬀness, joint, neck or back pain, and muscular cramping associated with minor rheumatic pain.* EXmore works without drowsiness for daytime use, while EXmore PM can help address occasional sleeplessness.* These formulas are gentle but eﬀective homeopathic remedies, and have no known drug interactions.
Fermented Vitamin D3 Get the beneﬁts of vitamin 3 for bones and teeth, immune function, and heart health.* This fermented formula supplies 2000 I vitamin 3 turmeric and reishi mushroom. The fermentation method enhances the absorption of nutrients, unlocking and activating the vitamin so your body can recognize and absorb it like food.
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Super Collagen French Vanilla Neocell has updated their packaging and introduced their popular Super Collagen in new ﬂavors. You can nourish your skin from within and boost healthy collagen formation with this hydrolyzed collagen.* An advanced manufacturing process called hydrolysis breaks down large collagen molecules into small peptides that are bioavailable in the body. This powder has a delicious rench Vanilla ﬂavor, perfect for shakes, smoothies and coﬀee.
Memory is a combination of two herbs traditionally used in Ayurveda to support healthy nervous system function and mental clarity.* Gotu kola and bacopa are among India s most commonly used adaptogens for cognitive function.* They are powerful adaptogens that oﬀer support for the nervous system, a calm mind, and for sound sleep.*
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Try Something New Himalaya
Back to Balance Cleanse Himalaya oﬀers 30 days to a more comprehensive clean. The clinically studied 2-part program contains AM and PM formulas to support Phase 1 and Phase 2 detoxiﬁcation.* This kit will help promote digestive eﬃciency, eliminate waste, relieve occasional bloating and restore regularity.*
HemCalm Boiron introduces 3 formulas that can work together to temporarily relieve symptoms of hemorrhoids, including burning, itching, swelling, pain and discomfort.* The natural ingredients can help shrink swollen hemorrhoids and relieve hemorrhoid symptoms following childbirth.* The Ointment oﬀers soothing relief, while Tablets and Suppositories help reduce swelling.*
Multi Collagen Protein Strawberry Lemonade Ancient Nutrition now oﬀers their popular collagen protein in a refreshing strawberry lemonade ﬂavor. This protein powder features collagen types I, II, III, V, and X sourced from beef, chicken, ﬁsh and eggshell membrane. The comprehensive formulation helps promote a positive outlook and supports a healthy gut, skin, nails and joints.*
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Screen Time Blue Light Support Supports your eye health in this digital age.* This product was formulated to help protect your eyes from blue light exposure day and night. Prolonged screen time with digital devices, which emit blue light, can strain and irritate eyes or even induce dryness, blurred vision, and sleep imbalance. This formula includes zeaxanthin and lutein to help absorb high-energy blue light, maintain visual contrast sensitivity, and protect the macula. Vitamins and minerals have been added to our caﬀeinefree formula for optimal eye support.*
Maximum Vibrance Whey An all-in-one whey protein multisupplement that supplies all known nutrients. Each serving supplies 20 grams of protein from grass-fed whey, along with multivitamin, antioxidants, ﬁber and probiotics. This complete powder mixes into a delicious meal shake. Nutritious, rich and satisfying. Gluten-free.
Garden of Life
Collagen Coconut MCT Add the powerful beneﬁts of grass-fed Collagen Coconut MCT anytime to a shake, smoothie or in baked goods. You can even enjoy it as a light, delicious snack mixed just with cold water. This vanilla ﬂavor collagen formula supplies 10 grams of grassfed collagen, 3 grams MCT from coconut, and probiotics. It supports healthy energy, hair, skin, nails and joints.*
Nighttime Rest & Repair Support muscle repair while you sleep with this innovative vegan recovery formula. It includes 3mg non-habit forming melatonin to help you fall asleep, plus plant protein and essential amino acids to promote muscle repair.* The formula is further enhanced with magnesium and calcium to help support nerve and muscle function.* All of this in a rewarding Chocolate Strawberry ﬂavor.
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Detoxifying Dandelion and Bitter Greens Salad
features 18 Head-to-Toe Detox
A general cleanse is always helpful, but if you really want to eliminate toxins from your body, a more targeted approach might just be the thing. Here’s a look at each of your body’s major detoxification pathways, and what you can do to keep them in top shape.
22 Eating Clean
Liana Werner-Gray, author of The Earth Diet, 10-Minute Recipes, and Cancer-Free Food, offers her secrets for shedding pounds, healing your body, and transforming your relationship with food.
departments NEWS FLASH
ALLERGY SURVIVAL GUIDE
Hot Off the Press. The latest news from the world of natural health.
Best Gut Health Remedies. A quick list of the best natural ways to tame a variety of common tummy troubles.
Burdock Root. This time-tested botanical can help clear up skin issues, battle diabetes, detoxify the liver, and more.
Protect Your Colon. Easy-to-find and fiber-rich, these seven foods help reduce colon cancer risk and enhance your body’s elimination process.
Strengthen Your Lungs. Simple diet, supplement, and lifestyle strategies that can promote lung health and help you breathe easier.
A 4-part plan to stop seasonal sniffles in their tracks.
GO FOR OMEGAS
These wholesome fats offer a host of health benefits.
ADAPT WITH ADAPTOGENS Soothe your stress with potent herbal remedies.
Fermented Beauty. This fusion of science and nature can do wonders for your skin.
Are Your Starting Your Day with Hidden Sugar? Deceptively sweet breakfast foods may do more harm than good.
Peanut Love. For a quick, vegetarian source of protein, nothing beats this popular nut.
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This season, when it comes to your immune health:
or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances. Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets or effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
AmericanHealthUS.com ©2020 American Health Inc. | 19-AH-1304
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editor’s letter Cleaning Up My wife and I bought ourselves an Instant Pot for Christmas this past year— if I’m being honest, mostly because they released one that looks like R2-D2 from Star Wars. But we’ve been experimenting with it quite a bit, and it’s turned out to be a very useful kitchen tool. At the risk of turning this column into a commercial, we really have been amazed at how quickly and easily we can put good meals together with this simple little gadget. Our hope is that it will help us cut down drastically on the number of evenings when we just grab food on the way home because neither of us feels like cooking. That’s really the key to healthier eating. We all know what to do. The problem is finding the time and energy to actually do it. Cooking healthy meals from scratch can be a chore, so any little thing that simplifies the task can make a big difference. That’s also the idea behind “Eating Clean,” (p. 22). Liana Werner-Gray, author of The Earth Diet, 10-Minute Recipes, and Cancer-Free Food, offers a selection of simple, tried-and-true ways to cut the junk out of your diet and replace it with clean, whole foods. Nothing drastic. No dramatic changes. Just a few commonsense swaps that can add up to a big difference in your health. And she’s even included a couple quick-and-easy recipes to help you get started.
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
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THE HEALTHY EDGE. Vol. 12, No. 2 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
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What do you get when you combine digestive enzymes and probiotics in one convenient formula?
A happy gut means a happy you. And that’s just what you get with Enzyme Probiotic Complex. It helps keep your system smiling with 9-active, naturally-based enzymes that break down fats, carbohydrates and proteins into absorbable nutrients.* And, 2 billion bio-active probiotics^ that help with your natural digestion and support your system with friendly microflora.* The result? Gut happiness! Plus, the confidence of knowing you’re getting comprehensive digestive support from just one complex. (Insert smile here)
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. ^At Time of Manufacture
©2020 American Health, Inc. | 19-AH-1302
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53% of Doctors RECOMMEND... A survey of more than 5,600 American medical doctors found that 53 percent had recommended at least one type of complementary healing therapy to their patients during the previous year. The most popular treatment was massage therapy, followed by chiropractic or osteopathic manipulation, herbs and other specialty supplements, yoga, and acupuncture.
TAI CHI HELPS ARTERIES The gentle, flowing movements of Tai Chi reduce stress, increase flexibility, enhance overall fitness, and improve balance. And now a study has found that this fitness practice can also enhance the health of arteries. In Japan, researchers tested Tai Chi classes in a group of relatively healthy but sedentary older people and compared results to a similar group that did not participate. In addition to improving their overall strength and fitness, those doing Tai Chi had less stiffness in their arteries after six months of regular practice. The researchers concluded that for such health benefits, Tai Chi should be practiced three times per week on an ongoing basis
Eggshell Membrane Enhances Skin and Hair Eggshell membrane supplements, made from the clear film that lines the insides of eggs, have traditionally been used as a remedy for joint problems because they contain proteins and other ingredients that nourish joints and connective tissue. But eggshell membrane can also be a boon to skin and hair. A 12-week study at Nova Southeastern University in Davie, Fla., compared the effects of a hydrolyzed eggshell membrane supplement with a placebo in a group of 88 healthy middle-aged adults. Skin and hair improvements began to be visible after 4 weeks of daily supplement use. Participants experienced less crowâ€™s feet, better skin tone, less hair breakage, and improved hair thickness and growth. There was no change in nails. The product tested was 450 mg daily of BiovaBio, a water-soluble eggshell membrane ingredient that contains collagen, elastin, hyaluronic acid, and peptides that promote tissue repair. Look for the ingredient in skincare supplements. A different formulation of eggshell membrane, Natural Eggshell Membrane (NEM), has been tested and found effective for joint problems. At a dose of 500 mg daily, it has been found to improve flexibility of joints and connective tissues and to reduce pain. NEM is an ingredient in many joint-supportive supplements.
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By Lisa Turner
best gut health remedies Quick tips about the top supplements for gut health
ummy troubles got you down? Here are the best natural remedies for a variety of common complaints.
* Fiber is crucial for gut health, normal
bowel movements and elimination of toxins. Most Americans get only half of what they need from food. * Psyllium husk is rich in fiber to treat constipation, and is safe for long-term use. * Fiber-rich flaxseeds help treat constipation, especially in people with irritable bowel syndrome. Add flax slowly to avoid bloating and gas, and take sufficient water. * Be aware: fiber can impact the absorption of certain medications, so take first thing in the morning away from medications and supplements. * People with allergies to grass pollen or melon could have allergic reactions to fiber.
* Specialized enzymes like such as
dipeptidyl peptidase help break down gluten. * Protease, lipase, and amylase digest protein, fats, and starches. * Combination formulas with a variety of enzymes are best for overall digestion.
Deglycyrrhizinated Licorice (DGL)
* Derived from licorice root, DGL is used
to relieve indigestion, heartburn, and acid reflux. * It heals and protects the mucosa lining the GI tract. * It contains flavonoids that protect against H. pylori, a common cause of ulcers. * Unpurified, licorice can have side effects and may contribute to high blood pressure. Use DGL licorice—in this form, the glycyrrhizin, the compound that causes some side effects, has been removed.
* They help break down food and aid in
* It relieves nausea, vomiting, and
digestion. * Alpha-galactosidase supplements improve the breakdown of legumes. * Lactose improves digestion of dairy products. Enzymedica GI Recovery Powder
morning sickness, and is safe for use in pregnancy. * It’s superior to Dramamine against symptoms of motion sickness. * It prevents gastric ulcers caused by H. pylori and NSAIDs. * It aids in digestion by stimulating enzyme production and gastric motility. * It has anti-inflammatory and antioxidant effects.
Peppermint Solgar Comfort Zone Enzyme Complex
Terry Naturally Peppermint Forté
* It improves bile flow to help ease
digestion. * It helps prevent gas, bloating, and flatulence, especially in IBS. * It acts as an antispasmodic to ease digestive discomfort. * The enteric-coated capsules pass through intestines, where the oil is released.
Flaxseeds are especially helpful in treating irritable bowel syndrome.
* If you have acid reflux or GERD, use peppermint with caution, as it can exacerbate symptoms.
It’s an amino acid found naturally in the body. * It supports and heals the digestive tract, especially the intestines. * It preserves the gut barrier function and protects gut epithelial tissues. * It may help relieve diarrhea. * Useful for IBS and leaky gut syndrome.
Essential Fatty Acids
* They support nutrient absorption and
membrane integrity of the intestinal tract. * Omega-3s interact with gut microbiota to maintain intestinal wall integrity. * They may benefit IBS by reducing inflammation. * They help promote bacterial diversity in the gut. * Take them in a specific balanced ratio of omega 3, 6, and 9 fats in a ratio of 4:1:1.
* These healthy microorganisms restore
balance to the intestinal microbiome. * They prevent microbial imbalance and reduce chronic low-grade inflammation. * They protect against infections in the GI tract, IBD, and IBS. * Probiotics reduce diarrhea, especially antibiotic-induced diarrhea. * They prevent constipation, especially in older adults. * They improve digestion and nutrient absorption. * Maintain overall health of GI tract.
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here are many fine herbs for the skin, but few are better than burdock root (Arctium lappa). Clinicians in Britain prescribe it for eruptions of the head, face, and neck, for which it’s often combined with dandelion root, yellow dock root, red clover flowers, or cleavers. Ellen Dart, 39, knows the distress of chronic dermatitis all too well. She had good skin when she was younger, but developed chronic skin inflammation as an adult. “My skin was riddled with inflamed cystic lesions that were almost like boils,” she says, “but I was determined to get to the source of the problems. I began taking burdock root and dandelion root, and within nine months of beginning this herbal work, the dermatitis was gone.” Three years have since passed, and “my skin quite frankly, is gorgeous—totally clear and smooth,” says Dart.
Other Healing Actions Burdock root is a general detoxifying remedy that influences skin, kidneys, and mucous membranes to remove accumulated waste products. A 2019 study found that it can also treat constipation. Burdock is a bit diuretic and diaphoretic, which combined with its cleansing qualities, makes it useful for general treatment of arthritis.
By Karta Purkh Singh Khalsa, DN-C, RH
This time-tested botanical can help keep skin healthy, detoxify the liver, battle diabetes, and more
Hildegard of Bingen, the famous medieval German herbalist, used burdock to treat cancerous tumors. Today, burdock root is a chief ingredient in the popular Essiac and Hoxsey formula cancer remedies. One study found that arctiin, a lignan isolated from burdock, prevents mammary cancer, while other burdock lignans slowed the growth of leukemia cells. Research from 2018 has identified arctigenin as another potential anticancer constituent. And similar research in 2017 showed that arctigenin can reduce prostate tumors. British herbalists value burdock for addressing all manner of liver toxicity conditions, which are closely linked to skin inflammation. Scientists in Taiwan confirmed the powerful liver-protective effect of burdock in a series of studies. The high levels of lignans and inulin in burdock have shown proven antiinflammatory activities, explaining its use in damp heat (“fire toxins” in Chinese medicine) conditions, such as acute laryngitis and skin inflammation. Chinese researchers confirmed these effects in 2019.
Did You Know? Researchers at Heilongjiang University of Traditional Chinese Medicine, in Harbin, China, believe that burdock improves the anti-aging processes.
Solaray Burdock Root Capsules
Paragon Plus PurExtract Burdock Root
Irwin Naturals Liver Detox & Blood Refresh
Burdock’s polysaccharides have antioxidant properties, perhaps explaining why the herb shows up as a component in many Chinese and Ayurvedic upper respiratory formulas. Chinese scientists found that a burdock lignan treated the flu, and a 2007 study confirmed that polysaccharides from burdock suppress cough.
Food and Supplements You might have eaten burdock root in sushi. In Japan, it is cultivated as a food, where it is called “gobo.” Bearing a resemblance to a long (up to 3 feet!) brown carrot, it can be prepared in any way you might enjoy that other root vegetable, with which it shares many healing attributes. The root is crisp, with a sweet, mild, pungent flavor. Try a glass of fresh burdock root juice, or steam a mélange of carrot and burdock slices, serving them with dill or a light sesame oil sauce. (You may want to soak burdock root before you steam it, to reduce some of its harshness.) The peeled, steamed stem is edible, too, much like its relative the artichoke Since burdock is a moderately powerful cleanser, a tea prepared from the chopped dried root can be beneficial. The dose would be ¼ oz. (7 grams) by weight of the dried herb, brewed, per day, or use the equivalent in capsules.
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difference a week makes!
A week ago, it was a s t r e t c h for her just to think about yoga.
What you thought was impossible… can be possible. Solgar No.7 increases mobility, flexibility, and range of motion.* Even better, it shows improvement in joint comfort within 7 days.1* One small capsule once daily.
*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. ©2020 Solgar, Inc.
1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies. Individual results may vary. 5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.
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By Lisa Turner
protect your colon Easy-to-find and fiber-rich, these seven foods help reduce colon cancer risk and enhance your body’s elimination process
he colon—also known as the large intestine—is the cleanup crew of the digestive tract, escorting waste and toxins from the body—so it’s important to keep it healthy. Promote daily detox with these seven foods that can help increase bowel movements, improve gut bacteria, and protect your colon from disease:
Sunchokes, also called Jerusalem artichokes, are high in inulin, a type of fiber that acts as a prebiotic to nourish beneficial bacteria in the intestines, improving their diversity and activity. Be sure to cook sunchokes well to prevent gas and bloating. Recipe Tips: Thinly slice sunchokes, toss with olive oil, salt, and paprika, and roast until tender; dice sunchokes, and sauté with shredded Brussels sprouts, diced sweet potatoes, and garlic for an easy hash; cook sunchokes, celery, and leeks in broth until soft, then purée into a creamy soup. Raspberries are packed with fiber—a one-cup serving has only 65 calories and 8 grams of fiber, about a third of what you need in a day. They’re also high in polyphenols, antioxidants that have been shown to help protect against colon cancer. Recipe Tips: Combine raspberries, chopped red onions, minced serrano peppers, and lime juice for a fruity salsa; toss raspberries, arugula, goat cheese, and pecans with raspberry vinaigrette; purée raspberries, then stir in chia seeds and let stand until thickened for an easy, raw jam. 12
Chickpeas are loaded with fiber to promote regularity, prevent constipation, and sweep toxins from the colon—a one-cup serving contains 13 grams, about half the recommended daily intake. Chickpeas and other beans and lentils are also linked with decreased risk of colorectal cancer. Recipe Tips: Toss cooked chickpeas with olive oil, garlic salt, and black pepper, and roast until crispy; combine cooked chickpeas with diced cucumbers, red bell peppers, onions, chopped olives, and feta cheese, and dress with vinaigrette; sauté chickpeas, shallots, finely chopped broccoli florets, and garlic in olive oil for a simple side. Onions are rich in inulin, flavonoids, and sulfur-containing compounds that fight pathogens in the gut, and studies suggest they reduce the risk of colon cancer. Garlic, leeks, scallions, and shallots have similar effects. Recipe Tips: Thinly slice red onions, combine with apple cider vinegar and honey, and let stand 30 minutes for quick pickles; cut onions into thick slices, brush with olive oil, grill until tender, and sprinkle with minced rosemary; simmer chopped onions with puréed tomatoes, garlic, olive oil, and balsamic vinegar for a savory chutney. Cauliflower is rich in fiber to prevent constipation and sweep toxins from the colon. And studies show that a high-fiber diet improves gut bacteria, protecting against inflammation and
disease. Cauliflower also contains glucosinolates, compounds that have been shown to reduce the risk of colon cancer. Recipe Tips: Slice cauliflower heads lengthwise into steaks, brush with olive oil, and grill until tender; chop florets into small pieces in a food processor, and simmer in broth for grain-free couscous; simmer cauliflower, onions, red peppers, spinach, and curry powder in coconut milk until tender. Papaya contains papain, a naturally occurring digestive enzyme that combats indigestion and constipation. It’s also rich in fiber and antioxidants that fight gut inflammation and improve inflammatory bowel disease (IBD) and other gastrointestinal disorders. Recipe Tips: Purée papaya, Greek yogurt, and lime juice into a smoothie; thread cubes of papaya on skewers with shrimp, red onions, and green peppers, and grill until tender; toss sliced papaya with avocado, jicama, olive oil, and lime juice. Oat bran is brimming with beta glucan, a type of fiber that increases the diversity of gut bacteria and may improve ulcerative colitis and IBD. It’s also high in avenanthramides, polyphenols found primarily in oats that have been shown to protect against colon cancer. Recipe Tips: Combine oat bran with coconut milk and cinnamon, simmer until thick, then top with walnuts and dates; stir oat bran and raspberries into yogurt; add oat bran, blueberries, slivered almonds, and vanilla extract to any batter and cook into waffles.
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strengthen your lungs
By Melissa Diane Smith
Get help with natural therapies for healthy lungs
My lungs seem weak. I live in a fairly large city, and the pollution really bothers me. I cough a lot, but it’s not like I have a cold or flu. How can I strengthen my lungs? —Joni E., Cleveland
Good question! For starters, Glutathione & NAC always inhale through your The most important antioxidant for our nose when possible. The nose lungs is glutathione (GSH), a sulfur hairs help filter out particulate matter, containing compound. This potent something that is unavoidable when you’re molecule is comprised of three amino acids: breathing in city air. At the most basic N-acetyl cysteine (NAC), glycine, and level, the lungs are responsible for glutamate. NAC is the most prevalent part delivering oxygen into the bloodstream, of GSH and helps thin mucous secretions and they provide a very fancy filtration and make coughing more production. I call system. Coughing is a functional response NAC the “discount glutathione” because to clearing irritants. Asthma and hay fever GSH (especially in the optimal liposomal are the two major types of lung distress form) is quite expensive. that do not involve infection. If a person’s immune system can’t handle a Sulfur noxious insult to the lungs, Before antibiotics, sulfur was bronchitis can develop. If not often the antimicrobial resolved, this can further medicine of choice. For Warm herbal teas deepen into pneumonia. patients with bronchitis or are fantastic medicine the beginning stages of for your lungs. Try eucalyptus, thyme, pneumonia, I apply a mustard Herbal Teas, Manuka myrrh, sandalwood, poultice (mustard is yellow Honey, & Green Tea fennel, or lobelia. because of the high sulfur If you do not have an content) to a patient’s chest in the infection, then avoid antibiotics. office and park them under a heat lamp for Pure water and warm teas are fantastic 20 minutes to help clear their lungs. medicine for your lungs. Don’t neglect these simple remedies. Readily available teas—or volatile oils, which are useful Asthma Triggers diluted with hot water and taken as a Another type of lung irritation is asthma, steam inhalation—to help clear your which has become increasingly common. lungs include eucalyptus, thyme, myrrh, Triggers include dust mites, cockroach sandalwood, fennel, and lobelia. If you droppings, pollens, feathers, food have a nagging cough, 1–2 tsp. of allergens (especially dairy, but also eggs, manuka honey in fresh-squeezed hot shellfi sh, peanuts, wheat, chocolate, lemon water can be miraculous. Other citrus, and food colorings). You can effective herbs for coughs include control what you put in your mouth hyssop, cypress, cedarwood, bergamot, better than what’s floating around in the chamomile, and cajeput (similar to tea air—so make sure to exert control over tree). Green tea, high in the pigment your allergy response by assessing food epicatechin, is one of my favorite gentle irritants. If your symptoms are worse in bronchial stimulants. If you’re prone to the spring, tree pollens are probably the asthma or hay fever, consider drinking culprit. If worse in the summer, grass and green tea regularly. weed pollens are usually the problem.
Did You Know?
Some people develop hay fever in response to airborne fungal spores, which are most prevalent from April to November, or during rainier seasons.
Hidden Causes of Weak Lungs Besides food irritants (which you can avoid) and environmental pollutants (which are harder to avoid, but good masks can be found at ICanBreathe.com), overly sensitive lungs may signal an immune deficiency or inability to clear pollutants. You may need to dig a bit to figure out what’s bothering your lungs. Low tryptophan and low vitamin B12 levels both contribute to troubled lungs. Food additives (artificial dyes, especially the yellow tartrazine, preservatives, and sulfites) are well known irritants. Beer and wine are high in sulfates, as are commercial salad dressings, “dressed” potatoes (like potato salad at a restaurant), and prepared dips.
Day-to-Day Strategies Day-to-day strategies to keep your lungs healthy are similar to keeping the whole of you healthy: drink plenty of water, get enough sleep, and eat a healthy, plantbased diet. If you need animal protein and digest it well, free-range eggs and wild salmon are good choices. Also, spend time outside in nature whenever possible. Trees inhale carbon dioxide and exhale oxygen— we couldn’t survive without them. The Japanese have a cherished tradition that has been celebrated around the world called “forest bathing.” We might call it a walk in the woods. Keep your lungs healthy—and help keep the planet healthy—by advocating for green spaces in your community.
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Top 4 Tips for Allergy Survival BY SALLY KARLOVITZ, CN
IT HAPPENS EVERY YEAR. Your eyes start itching, your nose starts running, you begin to sneeze, and spring allergies have sprung again! If you suffer every year without getting much relief, try something different this time: something natural that works with your body without side effects. Here are my top 4 tips to fight allergies and control symptoms.
1. BOOST ADRENALS. The adrenal glands are working overtime when allergies are active. To keep them functioning well, be sure to get enough B vitamins and vitamin C.
2. UTILIZE NASAL WASHES. Neti pots and saline nasal washes can be used as needed to keep nasal passages hydrated and clear. Using nasal washes can help clear pollens from the sinuses, reducing their impact.
3. USE APPROPRIATE HERBS. Numerous traditional southwestern herbs can help fight seasonal allergies and help control symptoms of allergies. Yerba santa works with the lungs to assist as an expectorant. Yerba mansa is an astringent that works to break up sinus congestion. Nettles are especially effective for allergies with their natural antihistamine activity. In one study, 48 percent of nettle users reported
that nettles were more effective in relieving symptoms than over-thecounter allergy medications.
4. TRY HOMEOPATHY.
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Go for Omegas MARY ANN Oâ€™DELL, MS, RD
THERE WAS A TIME not too long ago that we feared and avoided fat. But research has shown that the right fats can actually be beneficial for our health. Omega-3 and -6 fatty acids are essential fatty acids (EFAs), meaning the body requires them but does not make them, so you have to get them in your diet. Omega-3 EPA, DHA, and DPA are found in fatty fish, such as salmon, sardines, anchovies, or tuna. Omega3 and -6 fatty acids are also found in flax, chia, and hemp seeds. Fatty acids are the building blocks of fats that play a variety of important roles in the body, including providing a source of energy, insulating your body against heat loss, and promoting brain health. Theyâ€™re also the building blocks of all cell membranes. Here are some common uses for EFAs.
HEART HEALTH Omega-3 fatty acids may help to dilate blood vessels, reduce blood clotting, lower harmful LDL cholesterol levels, raise beneficial HDL cholesterol levels, and lower triglyceride levels.
MIND & MOOD Omega-3 deficiency has been linked to behavior problems in children, and omega-3s have a role in preventing cognitive decline in aging adults. A research review concluded that omega-3 supplementation might have a
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INFLAMMATION Omega-3 EPA, and omega-6 GLA, are popularly used for healthy skin because of their anti-inflammatory benefits. Studies suggest that GLA may help improve symptoms of eczema and psoriasis. Omega-3 fatty acids are also commonly used to reduce inflammation and pain associated with exercise, arthritis, and other types of pain.
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The Healthy Edge
1/24/20 5:06 PM
Detox Plan Celebrities trumpet it. Infomercials drone on about it. Here’s what you really need to know about cleansing each of your body’s major detox organs By Karta Purkh Singh Khalsa, DN-C, RH
ll holistic healing systems share a core concept: making sure that the body eliminates its metabolic wastes, and that new harmful substances do not enter the body and wreak havoc. Basically, health maintenance is relatively simple—give the body what it needs, and don’t let it have much of what it what it doesn’t need, and body will run itself. Failing that, imbalances occur, and noxious substances to which you are exposed may not get eliminated quickly or efficiently enough. Cleaning out these “toxins” that build up in the body can reward you with renewed strength and vitality. Sure, clean living is the first resort, but what if the damage is already done, and the body is flooded with injurious molecules? The natural healing concept of detoxification is a bit hard to define, but that doesn’t mean that it’s hard to understand. The signs of a need to detoxify are well known, the practical methods of detoxification are well understood, and we know when it has been accomplished because the symptoms go away, people feel a lot better, and their overall health improves. Here are a few of the best herbs to support a whole-body cleanup.
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For Your Liver The liver is the body’s chief organ of detoxification, so it’s only fitting that any sensible program begins here. Few herbs are more widely used than burdock root (Arctium lappa) for detoxifying the liver. British herbalists, especially, esteem burdock for just about any liver toxicity condition, including eczema, psoriasis, and boils. A member of the daisy family, burdock is loaded with anti-inflammatory flavonoids, lignins, and bitter glycosides. In a series of studies, scientists in Taiwan recently confirmed burdock’s powerful liver-protective effects. In Japan, you’ll find burdock root served as a food known as gobo. Bearing a resemblance to a long brown carrot, burdock can be prepared similarly, as a fresh juice or a stir-fry. If you prefer, use burdock root in capsules at a dose of 5 grams per day. Dandelion has been used for centuries by herbalists the world over, who have long held this common lawn weed in high regard. Dandelion is a major herb in at least three ancient herbal traditions—Western, Chinese, and Ayurveda—which use it to treat conditions including jaundice. This root is bitter and a bit salty, due to its high mineral content. A Korean test-tube study found that dandelion extract inhibits oxidative stress and inflammatory responses. Another paper reports that a water extract of dandelion reduced oxidative stress and liver injury. And an Israeli study testing dandelion root extract showed similar results. Human studies on dandelion are hard to come by, but one interesting 2011 test-tube experiment concluded that dandelion root extract presents a potential nontoxic adjunct therapy to conventional leukemia therapy. Take 5 grams per day in capsules or enjoy a cup or two of dandelion root tea each day. The Healthy Edge
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Sarsaparilla (Smilax officinalis), native to tropical America, has a history of European use as a blood purifier dating back to the 16th century. Several compounds found in sarsaparilla have been shown to be effective in treating psoriasis and dermatitis, diseases often related to toxicity within the body. In a controlled study, one of these components, sarsaponin, greatly improved symptoms in 62 percent of patients, and completely cleared the disease in 18 percent. Another study found that sarsaparilla saponins showed anti-inflammatory effects by inhibiting COX-2 enzymes. And a 2016 scientific
paper found that sarsaparilla helped reduce dermatitis. The flavonoid astilbin is the major active component that is extracted from the rhizome of sarsaparilla, which has been widely used in China to treat inflammatory and autoimmune diseases such as psoriasis. Sarsaparilla also binds endotoxins, bacteria byproducts that are absorbed from your digestive tract. If these endotoxins evade the liver and circulate in the blood, they can contribute to gout, arthritis, psoriasis, and fever. For general use, take 3–12 grams of sarsaparilla root per day as a tasty tea, or the equivalent in capsules.
Chinese violet leaf is useful in targeting inflammation, making it one of the most widely used Chinese herbs for skin inflammation. Traditional Chinese medicine says that it is used to “cool heat, disinfect, and detoxify.” Violet also has some antibacterial action, so it might be a particularly good match for inflamed, infected, toxic skin. A 2016 study confirmed its anti-inflammatory effects. Take violet leaf as a tea. Start with a teaspoon of the dried herb, brewed, and work up to as much as 30 grams of the dry weight of the herb, brewed, per day, as necessary. The Western herb wild pansy (Viola tricolor) is very similar and can be substituted.
For Your Kidneys
For the Blood
Punarnava (Boerhaavia diff usa) is a unique herb that helps maintain efficient kidney and urinary functions. Punarnava is a mild, well-tolerated diuretic, antispasmodic, and antiinflammatory agent in the urinary tract. The antiedema action is beneficial for disorders involving water retention, including congestive heart failure, asthma, scanty urine, and internal inflammation. A 2014 review paper found multiple benefits for the urinary system, including reducing kidney stones, inflammation, edema, and liver damage. Use 250–500 mg per day in decoction or capsules.
Detox your blood with a cooling herbal food. Known mainly as a striking vegetable, globe artichoke (Cynara scolymus) is an excellent detoxifier of the liver and gallbladder. Artichoke contains cynaropicrin, a sesquiterpene lactone that accounts for its characteristic bitter taste. Another substance found in artichoke, cynarin, promotes bile flow and has antitoxic liver functions similar to milk thistle. The globe artichoke brings blood to the liver and supports regeneration. It reduces blood fats, including cholesterol, and effectively treats gallstones, effects that also make it valuable in treating obesity. One study showed a significant reduction in elevated cholesterol (12.2 percent) and triglyceride (5.7 percent) levels in people who took artichoke extract. These patients also lost body weight. Another study with artichoke extract produced a significant reduction of cholesterol and an 11 percent improvement in general well-being over a period of 12 weeks. Artichoke leaf is normally consumed as a vegetable, but you can also juice the raw globe. Artichoke extract, made from the whole plant, is available as a dietary supplement.
For Your Digestion & Colon Triphala, an Ayurvedic combination of the fruits amalaki, haritaki, and bibhitaki, is a classic herbal remedy for long-term digestive help. It tones the intestinal walls, detoxifies the system, and promotes easy evacuation. Triphala is suitable for children and is ideal for older folks who need just a little daily help with regularity. As a short-term laxative to detox the colon, use 6 grams per day. An easy bowel movement should come in about 8 hours. 20
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PHOTOGRAPHY: PORNCHAI MITTONGTARE
For Your Skin
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Solaray Blood Blend offers detox support with herbs, including dandelion, burdock, and sarsaparilla.
Detoxifying Dandelion and Bitter Greens Salad with Tarragon-Lemon Vinaigrette
PHOTOGRAPHY: PORNCHAI MITTONGTARE
This colorful salad is brimming with liver-cleansing dandelion and other bitter greens. Mix in extras, such as artichoke hearts, steamed asparagus, cubed jicama, avocado, pomegranate seeds, grated celery root, basil leaves, tomatoes, and/or raw garden peas, for each serving. SALAD 2 cups dandelion greens, thick stems trimmed 2 cups chicory leaves, outer ribs discarded, leaves torn into 2-inch pieces 2 cups baby arugula 1 medium Belgian endive, sliced into ½-inch-thick rings (1 cup) 1 medium carrot, grated (½ cup) 1 small fennel bulb, thinly sliced (½ cup) ¼ cup thinly sliced celery ¼ cup chopped parsley
VINAIGRETTE ½ cup olive oil ½ cup lemon juice 2 Tbs. chopped fresh tarragon 2 cloves garlic, minced (2 tsp.)
1. Combine salad ingredients in large bowl. Shake together vinaigrette ingredients in small jar with tight-fitting lid. Toss one serving of salad with just enough vinaigrette to lightly coat leaves. Serve immediately. Per serving: 300 cal; 3g prot; 28g total fat (4g sat fat); 13g carb; 0mg chol; 80mg sod; 5g fiber; 4g sugar
The Healthy Edge
1/24/20 5:06 PM
Spring is the perfect time to ditch the junk in your diet and replace it with nourishing whole foods by Liana Werner-Gray
Five years of unhealthy eating landed hen I talk to people about me in the hospital with a lump the size of the importance of whole, a golf ball sticking out of my neck and a nourishing foods, I speak diagnosis of stage 1 cancer in my from experience. When I was 18, I lymphatic system. My immune system struck out on my own for the first time, was wrecked, I was also diagnosed and that’s when I started to indulge in chronic fatigue, and my blood work junk foods—chocolate with dairy, turned up Epstein Barr virus and refined white sugar, fast foods, fried warning signs of leukemia. But even chicken, pizza, cakes, cookies, gummy though I knew it was destroying my bears, you name it. I ate anything that I health, all I could think about was felt like eating. And I quickly my next sugar fix. became addicted, which led to I had to break this vicious the familiar the ups and cycle once and for all to downs of eating restore my health, but the unhealthy foods. Fresh juice is one of
Did You Know?
the quickest ways to thought of giving up ice You might know the infuse nutrition into cream, burgers, tacos, and cycle—eating sugar your body. chocolate for the rest of my gives you that life was almost too much to bear. wonderful rush, but then There must be a way, I thought, to you come crashing down and enjoy these indulgences in a more you try to escape the “low” by nourishing way without sacrificing eating even more processed flavor. And that’s when I started foods. This vicious cycle usually develops into an extremely poor relationship with food.
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creating recipes filled with nutrients like protein, vitamin E, and antioxidants to replace my favorite processed foods. During my healing process, every time an impulse popped up I thought “okay how can I fulfill this craving in a healthful way?” And then I would make, say, a chocolate-peanut butter cup using real cacao powder and maple syrup instead of reaching for a Reese’s cup. Using this swap out system, along with juicing six times per day, I was cancer free in three months. The tumor completely dissolved, I’m still cancer free to this day, and my relationship with food has completely transformed. And if I can do it, you can do it, too.
Making the Change When someone is struggling to get healthier, I suggest two things. First, commit to having a glass of fresh juice every single day. This will take care of the basic nutrition your body needs to energize and stay in the healthy zone. Secondly, ask yourself, “what is my biggest obstacle in terms of food?” What do you eat that you know isn’t good for you, but you just can’t resist the urge? It could be anything from chocolate to cheese to chips. Once you determine the culprit, seek out healthier upgrades. The best way do this is to make homemade, healthier versions of your favorite foods. If hat seems to daunting, go to the health food store and buy organic, non-GMO alternatives. This simple act can help you get over the guilt associated with eating junk and put your mind and body at ease. From there, it’s a process of continuing to refine your eating habits. If you’re already eating the cleanest cheese possible, for instance, but still find that it’s a weakness, look at how many times a week you eat it, and determine to cut back. If you indulge in cheese four times a week, make two times a week your goal. This way, you aren’t cutting yourself off completely, but you are taking control of your food— instead of letting your food control you. Using this upgrade system, I shed
Here are some of the foods I keep on hand at all times, plus two of my favorite recipes to try. ❱ Almond butter ❱ Almond flour ❱ Cacao powder and cacao butter ❱ Coconut oil ❱ Honey ❱ Maple syrup ❱ Organic chocolate chips ❱ Organic peanut butter ❱ Organic vanilla ❱ Sea salt ❱ Tigernut flour
Superfood Kale Salad Serves 3
This is the salad that converted me to loving salads! 1
bunch kale, ribs and stems removed 1 avocado 1 Tbs. apple cider vinegar 1½ Tbs. flaxseed oil ¾ tsp. salt ¼ cup nutritional yeast 5 Tbs. sunflower seeds 1. Tear kale leaves into small pieces, and place in a large bowl. 2. Using your fingers, massage avocado into kale to coat. 3. Add remaining ingredients, and stir (or continue to massage mixture with your fingers) until well combined. Garlic Kale Salad: Add 2 tsp. garlic powder or minced garlic. Kale Wraps: Wrap salad in brown rice wrapper for portability. PER SERVING: 300 cal; 9g prot; 25g total fat (2.5g sat fat); 17g carb; 0mg chol; 610mg sod; 8g fiber; 1g sugars
Beet Juice Serves 1
Beets are a great digestive cleanser. This juice not only detoxifies the blood and liver, it also helps lift compacted waste from the bowel wall. 1 2 3 1 ½
small beet red apples carrots thumb-sized piece of ginger small lemon, peeled
1. Juice all ingredients in your juicer. Drink. PER SERVING: 320 cal; 5g prot; 1.5g total fat (0g sat fat); 82g carb; 0mg chol; 220mg sod; 18g fiber; 54g sugars
excess weight, healed my body, and transformed my relationship to food. The Healthy Edge
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Liana’s Top Supplements
My Top 7 Health Tips To start your journey to an upgraded diet, focus on these seven simple ideas. Get proper nutrition every single day—that will decrease your cravings for the bad stuff. Make it a habit to eat nutrient-rich foods, even on days you don’t feel like it. Our bodies need real food to survive and thrive. It’s common for human beings to sabotage their eating and not take care of themselves properly. My rule is that no matter how stressful my day is, I take care of my nutritional needs with a juice, smoothie, or salad— even if I don’t feel like it. The body always responds well to nutrition. Fresh juice is one of the quickest ways to add nutrition into your body. Juice infuses a high dose of vitamins, minerals, and nutrients straight into the bloodstream. It’s a powerful way to 24
instantly get cellular nutrition. Try a green juice made with kale, spinach, cucumber, ginger, green apple, and lemon. It’s the best dose of energy ever.
Here are the nutrients that I take daily:
Cut out the “four 1. Bentonite Clay usual suspects” 2. Colloidal silver that cause health (Sovereign Silver) issues. These are gluten, refined 3. Astragalus sugar, dairy, and 4. Ashwagandha genetically modified ingredients Keep in mind that there are always (GMOs). Just one week without these healthier, natural alternatives to health-sapping substances can make a the bad stuff. Instead of heading to the huge difference. Don’t feel like you can do drive-thru, try making a grass-fed beef all four at once? Start with one and grow burger and French fries with avocado from there. The benefits are worth it. oil. In my books, I call this the “upgrade system.” When we upgrade our choices, Eat local, seasonal, and organic when we upgrade our health. possible. The best option is to grow your own fruits, vegetables, and herbs if Remember that no matter what you can. health issue you may be dealing with right now, it is possible to heal. When The ultimate goal is to live the healthiest, I was suffering from food addictions, most vibrant life possible. And that starts I never believed I could be healthy until with making healthier choices every it happened. And there are many, many single day. Because every day is a new stories like mine, so there is hope. opportunity to heal.
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Adapt with Adaptogens BY SALLY KARLOVITZ, CN
IN HEALTH, AS IN LIFE, things are better when they’re in balance. When trying to achieve balance in your body, you need to know about adaptogens. The term “adaptogen” was first introduced in 1947 by a Russian scientist who defined them as “substances that demonstrate a nonspecific enhancement of the body’s ability to resist a stressor.” Modern herbalists identify adaptogenic herbs as plants with properties that exert a normalizing effect on the body, neither overstimulating nor inhibiting body function, but rather giving a generalized tonic effect. Basically, they help your body adapt to stress and remain in a more balanced state. Here are just two of the many adaptogens used today:
GINSENG: Ginsengs are often at the top of the list for adaptogens. Red ginseng, a form of Panax ginseng, is considered to be the most powerful. Properly grown and cultivated red ginseng is rich in noble ginsenosides, active compounds that are easily absorbed and utilized in the body. Numerous studies have shown ginseng’s effectiveness in improving the body’s ability to withstand stress, enhancing work performance, and increasing mental and physical energy. It also directly supports the adrenal glands and has been found to be an antidepressant and antihypertensive agent.
ASHWAGANDHA: Popular in Ayurvedic medicine, ashwagandha supports adrenal function, reduces the stress hormone cortisol (which has been linked to weight gain and the deterioration of brain cells), helps reduce pain and swelling, and is effective against anxiety and depression. In one human clinical trial, participants reported increased energy, reduced fatigue, better sleep, and enhanced well-being. Ashwagandha may also support thyroid function, and is being studied for its ability to possibly slow the process of dementia and Alzheimer’s disease.
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The Healthy Edge Ad_TSleep_HlthyEdge_MAR20.indd 1
1/10/20 8:16 AM
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By Sherrie Strausfogel
fermented beauty Like fermented foods, these personal care products use a fusion of science and nature to create a powerhouse of health benefits
Did You Know?
Fermented ingredients can increase the shelf life of beauty products without the use of chemical preservatives.
riginally a Korean beauty trend, fermented skin care can reduce the signs of aging while treating skin gently. Just like yogurt, kimchi, sauerkraut, and kombucha promote healthy gut bacteria, fermented fruit, plants, and tea in skin-care products can promote a healthy skin biome. Harnessing the power of fermentation also replaces traditional preservatives and increases the shelf life of beauty products. “Fermented ingredients can increase hydration and boost the performance of the actives by breaking their molecule size down, helping them to absorb better,” says Holly Harding, INHC, AADP, creator of O’o Hawaii skin care, which uses fermented radish root and sea silt in its products. “Fermented ingredients also preserve the product, and help crowd out bad bacteria that can cause dull or acne-ridden skin.” In addition to creating anti-microbial organisms, fermentation produces antioxidants, peptides, and amino acids that hydrate, increase anti-wrinkle collagen synthesis, reduce inflammation, strengthen the skin barrier, and help maintain normal skin pH. Popular fermented ingredients include apples, berries, pumpkin, radish root, seaweed, black tea, and yeast. “Radish root is fermented with the microorganism, Leuconostoc, a bacteria from lactic acid,” says Harding. “Small amounts are used in skincare products to protect them from a wide range of harmful substances that can contaminate the product and alter its effectiveness.” As the trend of fermented beauty products catches on, look for scientists to discover even more benefits from fermenting different ingredients.
Nourish and balance skin with Roots & Fruits Apple Cider Vinegar & Honey Soap Bar. This bar was created to help balance your skin’s natural pH. Apple cider vinegar has been used for centuries to promote skin health and healing, while honey moisturizes and soothes the skin for a naturally glowing complexion.
Smooth and soften skin with Desert Essence Organics Spicy Vanilla Chai Hand and Body Lotion. Antioxidant-rich black tea and vanilla extract help nourish stressed skin, while sunflower and jojoba oils infuse skin with much needed hydration. Radish seed ferment enhances the formula, and sensuous vanilla extract soothes the senses.
Gently remove makeup, with Andalou Naturals Apricot Probiotic Cleansing Milk. Fruit Stem Cell complex from apple and grape, resveratrol, CoQ10, and vegan probiotics gently remove make-up and impurities, rinsing away dull surface cells and balancing skin flora. Apricot and borage oils revive dehydrated skin for a rejuvenated complexion.
Drench your hair with Bröö Moisturizing Shampoo. Formulated with craft beer and malted barley, this nourishing shampoo promotes strength and shine. Shea butter hydrates hair, while caffeine stimulates the scalp. And don’t worry, there is no beer smell! Just a beautiful hops flower scent with notes of lavender, geranium, and ylang ylang.
Revive dry and aging skin with MyChelle Dermaceuticals Deep Repair Face Cream. Fermented black tea, rich in polyphenols and vitamin B, improves skin’s tone and texture. Thermus thermophilus, a bacterium found in the muddy waters near volcanic areas, protects collagen, shields skin from UV damage, and prevents moisture loss. Rosehip and black current oils add intense hydration.
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1/24/20 5:08 PM
are you starting your day with hidden sugar?
ost foods that we typically eat for breakfast either contain hidden sugar or act very much like sugar in the body. This means that they disrupt blood sugar balance, which in turn leads to cravings for sugar a few hours later. The only breakfast food exception is eggs. But many people pair their eggs with blood-sugar-spiking foods such as toast, or with sugar-containing foods such as ham or bacon. To stop this blood sugar roller coaster, it’s important to identify and avoid both foods that contain hidden sugar and foods that spike blood sugar levels. Instead, try to eat blood-sugar-balancing breakfasts that keep your energy levels steady until lunchtime. Oftentimes, that means thinking outside the box and eating foods for breakfast that our society doesn’t think of as standard breakfast fare.
which is equivalent to the amount of sugar in a chocolate bar. The sugar in bars and cereals may not always come from “sugar,” but from ingredients such as evaporated cane juice, glucose syrup, fructose, honey, maple syrup, brown rice syrup, fruit juice concentrate, and dates. Check labels for these sneaky sugar sources.
To stop mid-morning sugar cravings, replace traditional breakfast foods with more substantial morning fare. Breakfast meats, such as bacon and ham, are sources of protein, which initially seem like good choices. But they, too, contain hidden sugar—in much smaller amounts than other breakfast foods, but amounts that can still prompt sugar cravings in sugar-sensitive people.
For a an easy breakfast that won’t spike your blood sugar, skip the toast and eat your eggs with greens instead.
Breakfast Foods with Hidden Sugar Plain, unsweetened yogurt contains good-for-your-gut probiotics and also naturally occurring sugar in the form of lactose (milk sugar). But fruit yogurts, the type of yogurts most people eat, can contain up to 30 grams (six teaspoons) of sugar per serving. That’s like eating dessert for breakfast—a sure way to cause your body to experience sugar cravings a few hours later. Cereal, granola, granola bars, and food bars are other quick-and-convenient products that many people eat for breakfast. Although these products do contain nutritious ingredients such as pumpkin, nuts, or flax seeds, and sound super healthy, they’re another big category of sneaky sugar foods to avoid. Granolabased cereals, for example, can have up to 15 grams of sugar. That’s like eating three teaspoons of sugar. Granola bars are worse, with up to 25 grams in a small bar, 30
1/24/20 5:09 PM
By Melissa Diane Smith
Breakfast Foods That Act Like Sugar Other common breakfast foods—toast, English muffins, pancakes, waffles, and muffins—are high-carbohydrate, high-glycemic, blood-sugar-spiking foods. Even if they contain no added sugar, foods made with wheat flour or glutenfree flours such as cornmeal or rice flour contain carbohydrates that break down to sugar quickly, resulting in a rapid rise in blood glucose levels, followed by a drop—a recipe that can easily lead to post-breakfast hunger and mid-morning cravings. And if they contain added sugar, they spell even more trouble. Potatoes are another carb-laden, high-glycemic breakfast. Hash browns and home fries—the two most popular potato dishes eaten for breakfast—are on the list of 100 vegetables with the highest glycemic index. Although these side dishes are often eaten with protein-rich eggs, which help moderate the blood sugar response, potatoes are likely the worst vegetables to eat for those prone to sugar cravings.
Breakfast Solutions for Long-Lasting Energy Keep in mind that breakfast is the break to the fast your body has been on since dinner the night before. To change your breakfast habits in a favorable way and get your day off to a healthy start, shift away from the idea of eating traditional breakfast foods and toward the idea of eating a blood-sugar balancing meal in the morning. Try these tips:
* Make sure your breakfast is sugar free.
Removing hidden sugar means looking at nutrition labels and avoiding foods that contain added sugars, dropping most traditional breakfast foods, and looking for no-added-sugar, lowerglycemic alternatives. Make pancakes, waffles, and muffins out of coconut flour or nut, and include no added sweeteners. For a quick breakfast “bread,” try Paleo-based Mikey’s Original English Muffins made from
SUGAR-FREE BREAKFAST BEVERAGES Breakfast for most people doesn’t just consist of food; it includes beverages too. If you’re drinking fruit juice or sugared coffee or tea with your morning meal, you’re consuming concentrated liquid sugar that can disrupt even the best-balanced food choices. To get the sugar out of breakfast beverages, stop the fruit juice habit and try eating small amounts of whole fruit instead. If you’re accustomed to sugar or sweetened creamers in coffee or tea, take the time to gradually transition to coffee or tea with unsweetened coconut milk, organic half and half, or vanillaflavored, unsweetened almond milk, cashew milk, or coconut milk. Or use a no-sugar-added coffee creamer such as Nutpods Unsweetened DairyFree Creamer or Califia Farms Unsweetened Better Half or Unsweetened Almondmilk Creamer. almond and coconut flours. If you are not milk-intolerant, go for full-fat, unsweetened, organic Greek yogurt. In the breakfast meat category, skip the bacon and ham and look for savory rather than sweet dinner sausages, such as Applegate Organics Spinach & Feta Sausage or Sweet Italian Sausage.
* Include protein, healthy fat, and
slow-burning carbs. Instead of pairing poached or fried eggs with potatoes, place them on top of sautéed greens. Or make omelets or frittatas with eggs, cheese, sautéed onions, spinach, peppers, tomatoes, and/or mushrooms. For something different, try making homemade, sugar-free sausage patties with ground pork or ground turkey, sage, and fennel, and serve them with sautéed cinnamon apples in organic butter or coconut oil.
was organic steak or hamburgers with sautéed mushrooms, chicken stir fry, or lamb chops and julienne green beans, each of these provide protein, fat, and slower-burning carbohydrates—and they’re quick and easy to reheat. During warmer months, or when you’re short on time, grab some cold, cooked slices of pot roast or chicken, nuts, celery sticks, and fresh berries. Califia Farms Unsweetened Better Half
Mikey’s Original English Muffins
* Try dinner leftovers. Breakfast should
be any food that gets you off to a good start, so reheated dinner leftovers can make a quick, healthy morning meal. Whether dinner a night or two before
Nutpods Unsweetened Dairy-Free Creamer
The Healthy Edge
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For a quick, vegetarian source of protein and healthy fats, nothing beats the humble peanut—especially in our delicious Thai Noodle Salad
handful of peanuts give you a quick-and-easy protein boost. Nutty for peanut butter? It’s a great source of monounsaturated fat, which can help lower cholesterol levels. Skip the low-fat varieties that remove much of this good fat, and opt instead for brands with just two ingredients: nuts and salt.
Thai Noodle Salad with Peanut Dressing Serves 2
This beautiful salad features a mix of bright, complex flavors. To make it gluten-free, try buckwheat (soba) noodles. ¼ 2 2 1 1 1 1 1 1
cup fresh lime juice Tbs. low-sodium soy sauce Tbs. peanut butter Tbs. water Tbs. honey Tbs. minced fresh ginger root tsp. minced garlic tsp. chili garlic sauce pkg. refrigerated yakisoba noodles (7.7 oz.)
2 cups thinly sliced romaine lettuce leaves 2 cups shredded cabbage 1 cup shredded sweet potato 1 cup bell pepper rings 1 cup bean sprouts ¼ cup chopped green onions Fresh basil, cilantro, and/ or mint leaves
1. To Make Dressing: In medium bowl, whisk together lime juice, soy sauce, peanut butter, water, honey, ginger root, garlic, and chili sauce, and set aside. 2. To Make Salad: Remove and discard seasoning packet from yakisoba noodles. Loosen noodles, and heat according to package directions.
Per serving: 380 cal; 16g prot; 9g total fat (2g sat fat); 68g carb; 0mg chol; 780mg sod; 9g fiber; 22g sugars
Did You Know?
March is National Peanut Month. Visit nationalpeanutboard.org for recipes and tips.
PHOTOGRAPHY: PORNCHAI MITTONGTARE
3. Divide romaine, cabbage, sweet potato, bell pepper, and sprouts between two plates. Top each salad with half of the warmed noodles, and drizzle with dressing. Sprinkle with green onions and herbs.
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Organic Orange Juice Pulp Free
Organic Fermented Black Garlic Purée
A delicious blend of organic Hamlin and Valencia oranges.
Takes ordinary garlic to a whole new level of flavor, texture, and color.
Source of B vitamins and potassium.
Delicious sweet & savory flavor and chewy texture.
Not from concentrate. No added sugar.
Add to dressings, soups, or stir-fries, or use straight as a spread.
Organic Traditional Chicken Burrito
Wild Sardines Good source of protein & omega-3.
Hand-rolled organic burrito. Filled with seasoned white meat chicken, veggies, and cheese.
Packed in water with sea salt. Sustainably caught in the North Pacific.
With 15 grams protein and 7 grams fiber.
Teeth Whitening Strips
Get your teeth visibly whiter without the sensitivity.
Original First Aid & Wound Ointment
Enamel-friendly, dentist formulated, flavor perfected whitening strips.
Temporarily relieves symptoms associated with minor skin wounds, superficial burns, swelling, & itching.*
Kills 99.99% of bacteria.
Can be used daily.
With calendula, echinacea, elderberry, fir balsam, and pine extract.
PHOTOGRAPHY: PORNCHAI MITTONGTARE
Permanent Haircolor Gel
Blood Pressure Tea
Uses natural herbs for a natural look.
Supports healthy blood pressure balance and heart health.*
Covers 100% of grey hair.
Traditional Chinese herb blend.
No ammonia, alcohol, or parabens.
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Herbal Foundationâ„˘ B Complex 50
Supplies essential B vitamins. Supports energy production.* Assists with normal nerve function.* In a base of herbs to enhance absorption and utilization.
*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 been 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 and circumstances can vary, treatment may not products be right for Consult atoqualified inf ormation for andadvice is not meant to replace advice. B ecause persons and circumstances self treatment healthgeneral care practitioner pertaining to anymedical particular person or case or before beginning any can newvary, exercise, diet, or may not be right f or you. C onsult a q ualif ied health care practitioner f or advice pertaining to any particular personprogram. or case orUse bef ore beginning ercise, diet, or supplementation program. U se products only per label direction. supplementation products onlyany pernew labelex direction.
1/24/20 5:10 PM