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March 2021

SPRING REFRESH

SIMPLE DETOX TIPS

that make cleansing a breeze!

Try our

REVITALIZING LUMINOUS ELIXIR RECIPE P. 21

SHOP SMART:

7 ingredients to avoid at the store

Natural Relief FOR SEASONAL ALLERGIES The Beauty Benefits of ACTIVATED CHARCOAL

plus

HOW TO CLEAN YOUR HOME WITH

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Try Something New unflo er amily

ittle e ret

Dar afer

o olate ri ly lmon Butter

ittle ecrets introduces a new ﬂavor to their rispy afers line lmond utter. ayers of creamy almond butter pressed between light and crispy wafers are dredged in air Trade ertiﬁed dark chocolate and sprinkled with sea salt.

a tor

y ro en Infu e

ater

actor is water infused with pure hydrogen and contains only three ingredients pure water, pure hydrogen, and natural flavors ero calories, ero sugar ydrogen Infused ater has been shown to provide therapeutic benefits for fitness, health, and lifestyle recovery and wellness. It comes in a handy hydro pack that maintains the integrity of its hydrogen content. vailable in Blood Orange, Tart Cherry, Watermelon, or Honeydew.

om ita

Multifloral Manu a oney This beautiful honey comes from the nectar of the anuka flower and other ew ealand wildflowers in the pristine forests of ew ealand. ich in color and with a flavorful taste, it adds a delicious touch of nature to your day O 0 is guaranteed to contain a minimum of 0 mg kg methylglyoxal O , the key antibacterial compound in anuka nectar. aw, non O and gluten free.

ylan

more rt riti Pain elief This safe and e ective remedy is made to relieve minor arthritis pain like swelling or sti ness, oint, neck or back pain, and muscular cramping associated with minor rheumatic pain. The PM Formula also helps address occasional sleeplessness. o I s or aspirin and no known drug interactions. vailable with easy open caps

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unflo er

Textured unflower rotein from organic sunflower seeds is the base of Sunflower Haché, a plant based alternative to ground meat. lassics such as burgers, meat loaf, meat balls, lasagna, tacos, and more are now possible meat free and soy free using Organic unflower ach . Or for quick vegan chili, try the ready to cook vegan Chili Sin Carne kit with unflower ach and a customi ed organic seasoning blend.

Dream Po

ro en Dream Po

e imagine your fro en snacking These fro en pop desserts are 100% plant based and packed with superfoods and adaptogens but not packed with sugar ess than grams of sugar and under 100 calories per pop, you can feel good about these tasty fro en treats. luten , dairy , and soy free. vailable in Berry Dreams, Chocolate Lion, Vanilla Matcha and Mango Rosemary.

imalaya

itenin nti la ue oot a te righten your smile with a botanical boost from golden yellow Turmeric, known for generations for cleansing and wellness. This toothpaste is formulated with the power of turmeric, a burst of breath freshening mint, and soothing coconut oil. The gentle yet e ective formula works to clean and brighten teeth without fluoride, , artificial colors or flavors.

e a

ealt Protein moot ie

This refreshing smoothie has been purposely formulated to deliver functional benefits in a delightfully delicious and convenient ready to mix format to set your day up for success. It supplies 1 g of plant based protein, plus probiotics and prebiotic fiber. igestive en ymes are added to help break down the protein. nd it s sweetened with monk fruit, with 0 grams added sugar. Orange inger flavor.

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Try Something New Country Life

Gut Connection Kids Formulas Digestive Balance sweet & sour chewables provide kids with Epicor® dried yeast fermentate to maintain good gut and immune health. It also supplies prebiotic ﬁber, kiwi powder, and perilla seed to help reduce occasional bloating or discomfort, and even improve weekly bowel movements.* Sleep Balance chocolate drink mix contains Epicor® to help maintain digestive and immune health.* It also contains Lactium, a patented bioactive peptide from milk that’s used to help reduce stress so your kids can fall asleep faster and longer.*

Kos

Blueberry Muffin Plant Protein Scoop, shake, and smile with this pretty and tasty plant protein. This is an all-in-one protein shake, multivitamin, and immune support.* The plant protein blend, with pea, quinoa, pumpkin seed, chia, and flax, is boosted with organic blueberry flakes, antioxidant rich blue spirulina, and natural blueberry mu n flavor. lus it has immune support form elderberry, vitamin C, and mushrooms. Nutritious, delicious, and satisfying.

Vital Proteins

Beauty Boost & Radiance Boost Boost your beauty regimen naturally with these veganfriendly formulas. Beauty Boost o ers hair, skin, and nail support as well as skin hydration and collagen support.* Made with an herbal beauty blend plus vitamins C and E, biotin, and silica. Radiance Boost o ers support for skin tone and elasticity, with ceramides and vitamin A. Its ingredients help boost collagen synthesis.*

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Truvani

Plant Based Protein Help control cravings and curb appetite with this food-based protein. ix up for a drink that is quick, easy, and so good for you! Made with just a handful of non-GMO real food ingredients no preservatives and no artiﬁcial sweeteners. These proteins work great in shakes and smoothies, and even work in baking recipes! Available in Banana Cinnamon or Chocolate Peanut Butter.

Life Extension

Lithium

Trace mineral lithium promotes neuronal health, already-healthy brain glucose metabolism, and cognitive function.* It encourages healthy clearance of proteins that can a ect cognition and memory as well as the process for clearing cellular debris.* Lithium may also play a role in DNA health and longevity.* Available in 1,000 mcg capsules.

Upgraid

Perform: Daily Inflammation This formula combines the best clinically studied ingredients into one daily product to promote a healthy response to inflammation, help you recover faster and feel better every day.* The proprietary blend includes turmeric, ashwagandha, tart cherry, and ginger root formulated to work together to return your body to a healthy state of inflammation. for port ertified.

Bluebonnet

IP6 & Organic Shiitake This potent formula combines antioxidant I from brown rice extract with shiitake mushrooms. Together they supply minerals, beta glucans, prebiotics and other cellular protective compounds such as glutathione and O superoxide dismutase).* This powerful combination may support immune system health, cellular defense, and overall general wellness.*.

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March 2021

features 18 The Easy-Does-It Detox Plan

After a year spent in lockdown and social isolation, hitting the reset button has never seemed more appealing. But if complicated detox regimens and strict fasts seem intimidating, just try these 11 simple tips to rid your body of toxins and refresh your health.

22 How to Find Good Food

into a bowl of springtime p. 32 Dive deliciousness with our Thai Fresh Salad.

It would be nice if we could all eat a 100-percent organic, whole-foods diet. But in our hectic world, convenience is key. To help you navigate today’s complex food choices, here’s a look at 7 sketchy ingredients—often hidden in even “healthy” packaged foods—to avoid.

departments NEWS FLASH

ALLERGY OR ILLNESS?

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

SUPPLEMENT ADVISOR

Vitamin E Facts. This fundamental nutrient isn’t the most popular supplement—but maybe it should be.

HERBAL ADVISOR

Oregano. Spice up your health with this flavorful, nourishing botanical.

HEALING EDGE

EXPERT’S CORNER

Allergy Relief. Safe, non-toxic ways to stop seasonal irritants in their tracks.

SECRETS FOR YOUNGER SKIN Nature’s arsenal in the fight against wrinkles.

PURE BEAUTY

Detox Your Skin with Charcoal. This dark, gritty ingredient works like a magnet to pull out impurities.

CLEAN EATING

Spring Clean with Essential Oils. Ditch the harsh chemicals and brighten up your home with these natural extracts.

It can be difficult to tell the difference between seasonal sniffles and an infection, but these natural solutions can help alleviate both.

Potato Problems. The most popular vegetable in the United States isn’t as wholesome as you might think.

NATURAL GOURMET

A Taste of Thai. A fresh, light take on the classic Thai green papaya salad.

March 2021

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editor’s letter Ready for Spring As a guy who loves baseball and hates cold weather, I always look forward to spring. But after a year spent in isolation and lockdown, I’ve never anticipated a seasonal change so eagerly. Even without the pandemic, spring is traditionally the time of year when we emerge from our winter hibernation, get outside, and get more active. It’s also the season of spring cleaning— both inside and out. Our cover feature this month, “The Easy-Does-It Detox Plan” (p. 18), focuses on 11 simple ways to do the former. Whether you spent the winter overindulging in holiday cheer or simply spent too much time indoors breathing recycled air, writer Lisa Turner’s easy-to-follow plan makes refreshing your health a breeze—without the deprivation and complications of traditional detox regimens. Of course, “spring cleaning” means more than detox. While you’re cleansing your body, you likely will want to cleanse you home as well. In “Spring Clean with Essential Oils” (p. 12), aromatherapist Cheryl Cromer has cooked up DIY recipes for cleaning everything from the microwave to the bathroom using simple, wholesome ingredients instead of harsh chemicals. And because they’re aromatherapeutic, these essential-oil-based cleaners leave your home smelling as fresh as it looks!

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 Vice President/GM Sharon Houghton shoughton@pocketoutdoormedia.com Publisher & Director of Retail Sales Rob Lutz Integrated Media Sales Director Mason Wells Eastern U.S. mwells@pocketoutdoormedia.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 Chief Operating Officer & President Danielle Quatrochi Senior VP of Sales & Business Development Tommy OHare VP of Finance Greg Abrahamson Manager of Operations & HR Ilana Coenen

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

THE HEALTHY EDGE. Vol. 13, No. 2 Published monthly by Pocket Outdoor Media, 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Pocket Outdoor Media. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

March 2021

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Quantum

Don’t blow it. Stock up to give your immune system a boost when it needs it the most. Maintaining a healthy immune system has never been more important. Give yourself extra support to help stay on top of immune challenges. Taking TheraZinc, Elderberry and SuperLysine+ can help strengthen the immune system when it needs it the most.*

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

Find these products at a store near you. QuantumHealth.com

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newsflash

FITNESS

ENHANCES WEIGHT LOSS You may have heard that you can’t outrun your fork because it’s unrealistic to exercise enough to burn extra calories from even one indulgence. As an example, it generally takes about an hour of walking to burn off the calories in one chocolate glazed donut. But exercise does play a role in weight loss, according to a study at the University of Colorado in Aurora. In a group of overweight people, researchers tested fitness levels before, during, and after an 18-month weight-loss program. Those who were fittest at the start were able to do longer, more intense workouts, and lost an average of 18 pounds during the program, compared to less-fit participants who lost only 9 pounds. And regardless of weight, fitness can always be improved.

COFFEE AROMA REDUCES STRESS

The caffeine in coffee has a stimulating effect, but the aroma of coffee can actually be calming, according to recent research from Thailand. In the first study of its kind, researchers tested the effect of inhaling coffee aroma among people at the dentist, a situation that is typically stressful. They used an essential oil of roasted coffee beans that was diluted with distilled water and diffused with an aromatherapy diffuser. The effect of the coffee aroma was then compared with a placebo. Dental patients were receiving non-surgical but uncomfortable probing and scaling: measurement of pocket depth around teeth and deep cleaning of teeth below the gum line. Inhaling coffee aroma reduced stress levels during these procedures, and it didn’t matter whether patients ever drank coffee or liked its smell. In addition to reporting that they felt less stressed, patients were tested for objective evidence. Their levels of cortisol, the stress hormone, were 25 percent lower, and a salivary marker of stress was 40 percent lower. Their pulse rates—another marker of stress—were also significantly lower.

PREDIABETES?

CONSIDER CINNAMON

Cinnamon doesn’t just add flavor to your favorite recipes. Taking a 500-mg cinnamon supplement three times per day for 12 weeks can lower high blood sugar and help prevent type 2 diabetes, according to a study of 51 people with prediabetes. Led by Boston’s Joslin Diabetes Center, the study found that compared to a placebo, cinnamon lowered abnormal fasting glucose levels and improved the body’s response to carbohydrates.

March 2021

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NOW Foo

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supplement advisor

By Vera Tweed

vitamin E facts This essential nutrient isn’t the most popular supplement on store shelves— but maybe it should be.

itamin E is an antioxidant and a component of all cell membranes, so when it’s in short supply, all cells can suffer. Yet it’s estimated that at least 90-percent of Americans don’t get a minimum of 15 mg daily—the amount considered adequate for most people— from food alone. Severe deficiency is rare and usually stems from a genetic defect that impairs normal absorption and metabolism of vitamin E. Symptoms can include loss of muscle control, nerve damage, muscle weakness, and damage to the retina of the eye. More common, subtle deficiencies can contribute to faster skin aging, joint degeneration, heart disease, loss of memory and other mental faculties in later years, vision deterioration, and higher risk for some cancers. Some studies have shown clear benefits of vitamin E supplements while other have not. But as more is learned, some reasons for these conflicting results are emerging.

Individual Differences in Metabolism A German study published in Nature Communications has discovered that vitamin E may produce benefits in an indirect way. After a person takes vitamin E, the liver produces alpha-carboxychromanol, a metabolite that has anti-inflammatory and other beneficial effects. But the amount produced varies significantly from one person to another. “If the effect of vitamin E depends on how much of the bioactive metabolite is produced, this explains very well why the same amount of vitamin E has a particular effect in one person and perhaps a much more limited effect in another,” says lead researcher Oliver Werz, PhD. 8

Forms of Vitamin E Vitamin E in nature exists in eight forms: alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol. But major studies have focused on only one: alpha-tocopherol, the only form that is found in human blood where its levels can be measured. Other forms are found in tissues where there’s no way to measure levels. When studies have looked at other forms, they have found that these can reduce risk for diabetes, heart disease, and cancer, and may help to relieve digestive, skin, and joint problems. In supplements and fortified foods, alpha tocopherol can come in two forms: d-alpha tocopherol, a natural form; and dl-alpha tocopherol, a synthetic form. When ingested, the natural form is more readily absorbed so you need smaller amounts. Today, established supplement brands usually contain natural vitamin E.

What to Look for in Supplements Holistic health professionals often recommend taking a supplement with multiple forms of vitamin E rather than isolated alpha-tocopherol. Such combinations can be found in some multivitamins and standalone vitamin E products, which may be described as “complete,” “mixed,” or a vitamin E “complex.” The measurements of vitamin E listed on supplement labels are in a transition period, from international units (IU) to milligrams (mg). This is part of a larger overhaul of food and supplement labels by the FDA. During 2020, you’re likely to see some companies using the new measurements

while others use the old. This is because the FDA required large companies to start using new labels by the beginning of 2020, but smaller companies were given an extra year to comply with the new rules. Here’s how measurements of popular vitamin E capsules translate: Natural vitamin E (d-alpha tocopherol) 100 IU = 67 mg 400 IU = 268 mg Synthetic vitamin E (dl-alpha tocopherol) 100 IU = 90 mg 400 IU = 360 mg The amount of vitamin E considered adequate for most people—the recommended daily allowance (RDA)—is 15 mg of alpha-tocopherol for teens and adults. There are no set recommended amounts for the other 7 forms of the vitamin.

Solaray Vitamin E 400 IU

Solgar Liquid Vitamin E

Jarrow Formulas Famil-E Vitamin E Complex

March 2021

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Host De

Superfood Mushroom Mycelium Syrup

ELDERBERRY Plus Delicious Syrup for Daily Immune Support*

Introducing a brand new delivery method from Host Defense®! Crafted with two forms of Elderberry fruit (juice and extract), plus Chaga, Reishi, and Turkey Tail mushroom mycelium, our Elderberry Plus syrup is perfect for daily immune support and respiratory health.*

NEW

Find Your Mushroom™ at your local health food store and online at HostDefense.com

* 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.

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herbal advisor

oregano

This flavor savior is the king of herbs when it comes to antioxidant content.

unce for ounce, oregano is one of the world’s most antioxidant-dense foods, according to a 2003 report in The Journal of Nutrition. One tablespoon of the fresh herb packs the same antioxidant punch as a medium-sized apple. Its high concentration of these free-radical-fighting compounds may help prevent cellular damage and reduce the risk of common killers like cancer, heart disease, and hypertension. Oregano also has antimicrobial qualities: It contains thymol and carvacrol, strong antiseptics used in mouthwashes that inhibit growth of bacteria and fungi. Choose It & Use It This flowery hot herb is a staple in Italian, Greek, and Mexican cuisines. Greek oregano is the most common. Mexican oregano is less minty and best in spicy dishes. Chop fresh oregano for salads, or steep 3 teaspoonfuls (1–2 teaspoons dried) 10 minutes in a cup of boiling water and sweeten with honey to make an herbal tea. Use it to brighten soft cheeses, and egg, bean, vegetable, or grain dishes; substitute it for thyme or rosemary for variety.

Vegan Vegetarian Gumbo Serves 8 The rich, dark roux of this Louisiana-style gumbo is flavored with a bold combination of antioxidant-dense oregano, warm cumin, smoky paprika, and spicy cayenne. ½ ¹⁄3 1 1 3 1 2

cup vegetable oil cup all-purpose flour small onion, chopped (1 cup) small green bell pepper, chopped (1 cup) stalks celery, chopped (1 cup) 28-oz. can diced tomatoes cups fresh or frozen green beans

3 1 1

carrots, sliced (2 cups) parsnip, diced (1 cup) cup fresh or frozen sliced okra, optional 1 Tbs. dried oregano 1 Tbs. ground cumin 1 Tbs. paprika ¼ tsp. cayenne pepper

1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns dark caramel color, stirring constantly. 2. Add onion, bell pepper, and celery; cook 5 minutes, or until vegetables soften. Stir in tomatoes, green beans, carrots, parsnip, okra, 4 cups water, oregano, cumin, paprika, cayenne, and salt and pepper to taste. Reduce heat to mediumlow, cover, and cook 40 minutes, or until carrots are tender. Serve over rice. Per serving: 216 cal; 3g prot; 15g total fat (2g sat fat); 21g carb; 0mg chol; 309mg sod; 6g fiber; 8g sugars

Healthy Tip!

To slip an extra boost of antioxidants into your daily routine, try using dried oregano as an herbal tea.

March 2021

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PREVA

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Susan, 52 Sales Management. Marathon Runner. Paid Testimonialist

AVAILABLE AT STORES NATIONWIDE ‡

Prevagen has been clinically shown to help with mild memory loss associated with aging.

**Based on voting by Better Nutrition editors.

*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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healing edge

By Cheryl Cromer

spring clean with essential oils Green your spring cleaning routine this year with essential oils.

sing essential oils in your housekeeping can help to build a powerful, all-natural defense against germs. And the aahh-inspiring aromas might even make cleaning house something to look forward to! Begin by stocking your cleaning bucket with a bottle of grease-zapping white vinegar and a box of nature’s exfoliator, baking soda. Diluted with water, vinegar cleans soiled surfaces and when mixed with baking soda can tackle even the messiest kitchens (including that food splatter in the microwave), leaving your kitchen sparkling.

Multipurpose Oils: Lemon & Sweet Orange Citrus oils such as zesty lemon (Citrus limon) and cheerful sweet orange (Citrus sinensis) are natural disinfectants. And their bright, invigorating scents will energize you and lift low spirits. You’ll wonder why you ever relied on harsh, cough-inducing chemicals to clean. Not a fan of vinegar’s sharp scent? Simply use less and more water (and a few extra drops of your essential oils) for a more pleasing aroma.

the bottom of the can to dispel odors. And try the mixtures below to keep your home clean and green.

Keep a small glass bottle filled with a dilution of distilled water and lemon essential oil to treat cutting boards after use and to wipe down laminate kitchen counters and fridge handles at day’s end. Sweet orange essential oil will also freshen smelly sinks and garbage disposals; simply shake a few drops into the sink and rinse with hot water. And with each change of the garbage can liner, shake a drop or two of lemon or orange in

Note: If you’re pregnant or on medication, check with your physician prior to cleaning with essential oils. Avoid spraying near the face, and keep essential oils out of reach of children and pets. Wash hands thoroughly after cleaning to prevent possible skin irritation.

ALL-PURPOSE HOUSEHOLD CLEANER ¾ cup distilled white vinegar 1 cup distilled water 10 drops lemon essential oil 10 drops sweet orange essential oil In an 8-oz. spray bottle, mix ingredients and shake well to blend. Spray generously on surfaces, including non-copper faucets and hardware, and let sit for several minutes. Wipe with a clean cloth. This mild solution can also double as a green cleaner for smart phones, tablets, and computer keyboards, where germs tend to collect. First, power down (and unplug) your gadgets. Spray a clean

cotton cloth with your solution and gently wipe down keyboards and screens. Use a cotton swab lightly misted with the solution to reach crevices and in between keys. Since vinegar has antistatic properties, cleaning your electronics with this solution will also help keep to dust from collecting on surfaces. For common areas around a home with small children, forego the vinegar and make a simple spray of distilled water and orange essential oil—its antiviral properties and light scent are safe for kids. Spray toys, crib, and playroom surfaces, then wipe with a clean cloth rinsed in warm water.

MICROWAVE CLEANER ¼ cup baking soda 3–4 Tbs. water 10 drops lemon essential oil 10 drops sweet orange essential oil In a glass bowl, mix baking soda with warm water to form a paste; add essential oils and stir well. Apply baking soda mixture on the sides and floor of the microwave and spray with All-Purpose Household Cleanser (see right). The vinegar will cause the soda to bubble slightly. Dampen a clean cloth with fresh water, and wipe surfaces. Rinse cloth, and wipe surfaces again. This mixture is also a fragrant cleanser for refrigerators and stoves. Pour any unused soda mixture down the garbage disposal, and run it with cold water to clean the blades.

ALL-PURPOSE BATHROOM CLEANER

For tougher surfaces in the bathroom, choose hardy tea tree (Melaleuca alternifolia) and clarifying eucalyptus (Eucalyptus globulus) essential oils. Shake a few drops of each into the toilet bowl several times a week to disinfect and deodorize. Mixed with white vinegar, these oils help fight fungus and bacteria, and help prevent mildew growth in the tub and shower. Scientific studies report that the antibacterial and antifungal properties of tea tree and eucalyptus are effective in stopping the spread of influenza, pneumonia, and staph germs.

1 cup white vinegar 4 tsp. fragrance-free dish soap 10 drops tea tree essential oil 10 drops eucalyptus essential oil In an 8-oz. spray bottle, mix ingredients and shake well to blend. Spray generously on tile, sinks, tub, shower, and bathroom surfaces. Allow the cleanser to sit for several minutes, then wipe with a clean cloth. Rinse with hot water.

March 2021

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Nature's

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expert’s corner

allergy relief

Simple, non-toxic ways to help reduce—and eventually eliminate—the annoying symptoms of seasonal allergies.

I read your column about how antihistamine medications like Benadryl could dry my brain. Not good! But I get seasonal runny nose and itchy eyes, and it seems these symptoms are getting worse every year. How can I break this cycle without harmful drugs? —Tammy Lynn E., Rancho Cordova, Calif.

“In like a lion and out like a lamb” is what they used to say about the month of March. But if you suffer from seasonal allergies, the opposite might very well be true! Almost all “allergies” present their annoying symptoms through the body’s own immune-stimulating histamine. Histamine resides mostly in the basophils and mast cells (types of white blood cells), but also works in the stomach to help release gastric acid. It’s an important neurotransmitter for sleep/wake cycles, and it plays a role in both memory and appetite. Of course, most of us only know histamine as the inflammatory agent that causes seasonal allergy symptoms. While these histamine-driven responses are intended to protect the body against irritants, a constantly running nose and irritated eyes can put a damper on the day, which is why anti-histamines have become so popular despite their troublesome side effects.

Managing Histamine Histamine levels in the body can become elevated for a variety of reasons:

3. We may not have enough diamine oxidase (DAO), the enzyme that deactivates histamine after it has done its job. Genetics, GI issues such as leaky gut, and some medications can all cause low DAO. How can you determine if you have a histamine problem? If something in this article rings a bell, consider completely eliminating highhistamine foods from your diet for at least 30 days. Three months is better. Common high-histamine foods to be avoided include:

* Fermented alcoholic

beverages, especially wine, champagne and beer

* Fermented foods (soy sauce, sauerkraut, kefir, yogurt, kombucha)

* Vinegar-containing foods

(pickles, mayonnaise, olives)

* Cured meats (bacon, salami, hot dogs)

1. Increased production occurs when we are chronically exposed to irritants. 2. Increased exposure is inevitable when we have a high-histamine diet.

March 2021

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By Emily Kane, ND, LAc

* Soured foods (sour cream, sour milk,

* fresh fruits (mango, pear, watermelon,

* Dried fruit (apricots, prunes, dates,

* all fresh vegetables except tomatoes,

* * aged cheese, including goat cheese * nuts (walnuts, cashews, and peanuts) * some vegetables (avocados, eggplant,

* dairy substitutes (coconut milk, rice

* herbal teas

buttermilk, soured bread) figs, raisins)

most citrus fruits

spinach, and tomatoes)

smoked fish and certain species of fish (mackerel, mahi-mahi, tuna, anchovies, sardines)

The following foods not only contain histamine, but may induce the release of our own histamine from the mast cells and basophils:

* alcohol * bananas * chocolate * cow’s milk * nuts * papaya * pineapple * shellfish * strawberries * tomatoes * wheat germ * many artificial preservatives and dyes And then there are some foods that block the DAO enzyme: * alcohol * energy drinks * black tea * mate tea * green tea

apple, kiwi, cantaloupe, grapes) spinach, avocado, and eggplant milk, hemp milk, almond milk)

* cooking oils (olive oil, coconut oil) * leafy herbs such as parsley, cilantro, oregano, dill, and thyme

Fighting Allergies Naturally In addition to trying a low-histamine diet for a few months, avoiding irritants is the key to calming allergy symptoms— unfortunately, that’s easier said than done, unless you want to wear a mask all the time! Try to keep your home environment clean, especially the bedroom. Avoid synthetic bedding and sleepwear, which create electromagnetic static, attracting particulate matter that will inevitably drift up your nose or down your throat. A quality air filtration system—especially in the bedroom—is also a good investment. There are DAO supplements on the market, as well as excellent combo products that contain enzymes to break down protein, fats, sugars, and fiber. Enzymes taken with food, at the beginning of a meal, can help your body digest and assimilate the nutrients. Enzymes taken on an empty stomach are my favorite anti-inflammatory, because they have virtually zero side effects. The “debris” of your body reacting to an

irritant, as well as the irritant itself, are readily broken down and readied for elimination with the help of enzymes. And remember: enzymes aren’t just to help you digest your food. Your entire immune system works enzymatically. The burden of plastic and packaged food in the modern world has taken a toll on our ability to produce adequate enzymes for optimal health and digestion. So enzymes are universally helpful, and it’s hard to go wrong with a product that contains the basic groups of enzymes: protease, or proteolytic enzymes (to digest protein), lipase (to digest fats), amylase (to digest starches), cellulase (to digest cellulose, a prevalent food fiber), and phytase (to digest phytic acid, the hard-to-digest part of legumes and grains). For keeping the nasal passages free of irritants, neti pots can be helpful—but they work better preventively than acutely. Once your nasal passages are all stuffed up, I prefer steam inhalation. Just put a few drops of essential oils and ½ cup of hot water in a bowl. Place the bowl at a table where you can sit comfortably, draping a big towel over your head, shoulders, and the bowl. Close your eyes and breathe deeply for several minutes while the aromatic steam rises. Peppermint, eucalyptus, thyme, and oregano are all good choices for this method of decongestion. Frankincense (boswellia) is also a fantastic and fragrant medicinal plant that has been used since antiquity as a decongestant, anti-inflammatory, and antiseptic.

You might be thinking that this doesn’t leave you with much to eat, but freshness is key when you have histamine intolerance. Fresh caught fish or meat that is degutted and either frozen or cooked immediately is fine. Fish and meat that has been sitting around in a Take enzyme supplements package will likely exacerbate between meals to reduce histamine intolerance. In addition, inflammation and help your try these low-histamine foods: body get rid of allergy-

Healthy Tip!

* eggs * gluten-free grains such as rice

inducing irritants.

and quinoa

* pure peanut butter The Healthy Edge

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Allergies or Illness? Be Ready for Both BY MARY ANN O’DELL, MS, RDN

WITH THE THOUGHT OF SPRING comes the urge to get outside, especially after so much time being indoors and quarantined! During the change from winter to spring, dramatic changes in the weather can also cause changes in your health, causing sinus problems, congestion, and upper respiratory infections. While illness or infection often includes fever, and allergies do not, some of the other symptoms of congestion, coughing, and sneezing can be universal. Here are 5 keys to keep cold and sinus problems under control:

1. KEEP THOSE HANDS CLEAN. Don’t let up on the good practices you developed over the last year! Keep up the good handwashing habits to keep bacteria and viruses in check.

2. CLEANSE THE NASAL PASSAGES. Using a nasal wash or a nasal mist can help cleanse pollens and allergens from the nasal passages. This helps moisturize nasal passages, clear the sinuses, and reduce inflammation and congestion.

3. EASE CONGESTION. If you are dealing with congestion, yerba santa and osha help to loosen phlegm. Osha is an excellent herb overall for the lungs, acting as an expectorant, bronchodilator, and decongestant. It helps to open air passageways in the lungs.

Oregano oil and garlic are also helpful to fight bacteria buildup in congested areas, reducing risk for infection.

4. SUPPORT IMMUNE SYSTEM HEALTH. A big key in dealing with seasonal changes is keeping the immune system strong and keeping it from overreacting to common pollens and allergens. Vitamin C, vitamin D, and zinc are essential nutrients that help keep your immune system functioning at its best. Elderberry provides immune support.

5. FIGHT ALLERGIES THAT CAUSE SINUS PROBLEMS. Natural anti-inflammatories, such as bromelain, help to fight allergies. Bromelain also works synergistically with quercetin, a bioflavonoid that works like a natural antihistamine and supports respiratory health. For a smooth transition to spring, keep some simple formulas on hand, both for adults and kids, to support the body when the weather and the seasons seem crazy.

Paragon Plus™

Fight allergies naturally!*

Immediate respiratory system support.*

May support the body’s response to inflammation.*

With osha, yerba santa, garlic, oil of oregano, & more.

Complex of quercetin with bromelain, vitamin C, pantothenic acid, & nettles.

Concentrated liquid extract in convenient capsule form.

Quercetin Aller-Plex™

Congestaleve™

The Healthy Edge

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The

Easy-Does-It 11 SIMPLE TIPS THAT MAKE CLEANSING A BREEZE BY LISA TURNER

PLAN

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t’s that cleansing time of year again, when ads for miracle detox plans litter social media posts and the pages of magazines. But is a detox really necessary? Technically, no. Your body has its own sophisticated and efficient detox system that includes the liver, kidneys, and intestines. That said, a sane, simple cleanse can optimize your natural detoxification system, give your body a break from bad habits, and leave you feeling lighter, cleaner, and revitalized. Unclear about cleanses? Check out these eleven easy tips for a safe-and-sane detox.

KEEP IT SANE—AND SHORT.

You know those flashy programs that include hundreds of dollars of premade juices or complicated supplements, or the starvation diets where you drink nothing but lemon water with maple syrup and cayenne? You’re wasting your money and your time—and possibly harming your health. Steer clear of any detox or cleanse that sounds extreme, says Serena Poon, nutritionist, detox expert, reiki master, and founder of Just Add Water super nutrient foods and supplements. And forget those two-week regimens. They’re hard to follow and create a sense of deprivation, so when you go back to your regular diet, you’re more likely to binge. A three-day cleanse once a month or every other month is really all you need to hit the reset button and break a pattern of unhealthy habits—especially after vacations, holidays, and stressful periods at work.

DON’T STARVE YOURSELF.

Good news for those of us who like to eat: fasting isn’t necessary—and may not even be the best approach. Any extreme reduction in nutrients that lasts longer than a few days can cause dehydration and electrolyte imbalance, and a starvation diet that leaves you

feeling deprived makes it more likely you’ll fall off the detox wagon with a loaded pizza or a box of Krispy Kremes. Fasting also shifts your body into starvation mode, so when your cleanse ends, you may gain more weight from eating less food. Instead of deprivation, focus on light, pure foods that support your body’s natural detox mechanisms, Poon says. Think greens and raw, fiber-rich vegetables to keep your digestive system moving, plus antioxidants to bolster your body’s natural detox mechanisms. Additionally, onions, garlic, cruciferous vegetables, and cilantro support the body’s ability to remove heavy metals, and cilantro also speeds the excretion of certain toxic chemicals.

GO EASY ON THE JUICE.

“I usually tell my clients to avoid pure juice cleanses,” Poon says. “I love adding cold-pressed vegetable juice to almost any eating regimen, especially cleanses, but juice-only cleanses are problematic for a few reasons.” For one thing, they’re hard to complete. And they don’t include fiber, which is crucial for toxin elimination through the digestive system. “Fruit juices also contain a lot of sugar,” says Poon, which can cause inflammation.”

Cold-pressed vegetable juices, especially those made from greens, are a better choice. Invest in an inexpensive juicer and make your own from organic vegetables and greens for a fresher and less-costly alternative that also avoids plastic bottles.

FACE YOUR ADDICTIONS.

Just to be clear: if you’re dealing with a serious addiction to alcohol or drugs, a cleanse is never a substitute for professional help. But for everyday demons such as sugar, coffee, sodas, junk food, or fast food, a simple detox can help break persistent patterns. And once you establish a healthier baseline, you’ll feel better and crave less. Your unhealthy habits will definitely rear their ugly heads during any detox, so start small. “People with persistent habits usually just need to be persistent with their cleansing,” Poon says. “If a cleanse doesn’t work the first time, keep working at it.” Try a one-day regimen, then gradually progress to two or three or longer. If you can’t stick to your one-day cleanse, try again the following week.

MAKE SIMPLE SWAPS.

In addition to periodic short cleanses, make detox part of your daily life. Start with one not-so-healthy The Healthy Edge

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eating pattern—like that Starbucks Mocha Frappuccino—and commit to a better option. Be realistic: you’re unlikely to swap your beloved morning coffee for a cup of green tea, so a skim milk latte, sans sugar, may be a likelier substitute. Or maybe you sub your morning pastry for a whole-grain bagel with a slice of cheese or turkey, or dress your salad with extra-virgin olive oil instead of Ranch. “We want to make it sustainable,” Poon says. “Many people get overwhelmed by trying to bring new habits into their regimen at once, and then feel defeated when they forget or can’t keep up.” The point is to set yourself up for success, and find a palatable switch you’ll stick with.

HYDRATE.

the day. a full glass of water after every * Drink bathroom break. up the boredom with sparkling * Break water, or lace still water with a splash of juice. rehydrate after sleeping, sip 16–20 * To ounces of warm water with lemon as soon as you wake up. a hydration app such as Hydro* Try Coach, WaterMinder, or Aqualert that reminds you to drink up.

MOVE AND SWEAT.

Let’s just get this out of the way: it’s a myth that you excrete toxins through your skin. The skin’s primary role in the body’s detox system is preventive—to act as a barrier against harmful compounds such as bacteria, viruses, heavy metals, and chemicals. Having said that, exercise and sweating are important during a detox

to boost circulation, increase respiration, and keep energy moving through your body. Regular exercise also protects against inflammation to keep your body’s detox system functioning properly. But during a cleanse is no time for running a marathon; stick to light, gentle exercise such as yoga, tai chi, or a meditative walk in the woods.

SUPPORT WITH SUPPLEMENTS.

The right supplements—food-based, preferably organic, and without any chemical fillers—can support your organs’ natural detox efforts. Don’t overdo it: overloading your system with handfuls of pills is pricey, complicated, and a burden on your liver. “Supplementing your cleanse with supergreens can help alkalize, oxygenate, and detoxify your body,” Poon says. Chlorella, a type of algae, may enhance the elimination of heavy metals and other toxins. Probiotics support gut health, essential in moving waste and toxins from the body, and milk thistle

Photo: Pornchai Mittongtare

“Drinking water is really important during a detox or cleanse,” Poon says. “Ample hydration supports your kidneys, which are essential organs for detoxification.” Easy ways to increase water intake:

a bottle of filtered water at your * Keep desk and in your car to sip throughout

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contains compounds that support liver function. And always check with your health care provider to be sure supplements aren’t contraindicated with any pre-existing conditions or medication you’re taking, says Poon.

DETOX YOUR KITCHEN.

Purge your pantry before your detox. Toss the cookies, chips, and canned food, and fill your fridge with fresh fruits, vegetables, and greens. Stock up on healthy fats such as coconut oil, avocados, and nut butters, as well as whole grains and clean protein, including beans, wild-caught fi sh, and pasture-raised poultry and eggs. And commit to cooking in, not eating out. Find a few simple meals that you can prep in minutes to support clean eating.

Serena Poon’s Luminous Elixir Recipe

Serves 1

16 leaves organic Tuscan kale (about 3 cups) ½ bunch organic spinach (about 1 cup), preferably unbagged ½ bunch organic Italian parsley (about ⅓ cup) 4 stalks organic celery 2 whole organic cucumbers 1 head organic Romaine lettuce (about 5 cups) 1. Thoroughly rinse all ingredients. 2. Cut vegetables into smaller size, appropriate for your juicer. 3. Alternating juicing harder vegetables with leafy ones (especially if using a masticating juicer). 4. Transfer juice to an airtight container, preferably BPA-free, and keep refrigerated. Or divide into three portions to drink throughout the day. Add lemon, lime, or ginger for extra flavor. PER SERVING: 260 cal; 16g prot; 3.5g total fat (0.5g sat fat); 54g carb; 0mg chol; 240mg sod; 22g fiber; 21g sugar

DETOX YOUR LIFE.

Your brain may need a detox as much as your body. Take a break from electronics, violent movies, or stressful reading (such as the daily news). Toss chemical-filled household cleaners and personal care items such as deodorant, shampoo, and soap, and stock up on plant-based products. “Getting enough sleep is also really important because your cells regenerate while you sleep,” Poon says. And try meditation. A daily practice can help you make mindful choices about food, and breathwork can elevate your energy and detoxify your respiratory system, Poon says.

Photo: Pornchai Mittongtare

BE REALISTIC.

No matter why you’re detoxing, be clear on one thing: a cleanse isn’t a fi x for months of binging. And it’s unlikely that you’ll shed 20 pounds or make your skin glow like a supermodel’s. So be realistic about why you’re detoxing, and set clear, specific goals. Are you taking a break from caffeine? Do you want to kick that pizza habit or minimize your sugar cravings? If you’re reasonable about your expectations, you’ll be more satisfied with the results—and more likely to make regular cleanses a lasting part of your life.

Bluebonnet Targeted Choice Liver Detox

Probulin Colon Support Probiotic

Paragon Plus Psyllium Husks Powder or Caps

Sunfood Broken Cell Wall Chlorella

Himalaya Back to Balance Cleanse Kit

The Healthy Edge

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Avoid these 7 ingredients, sometimes hidden in “healthy” foods By Vera Tweed

HOW TO FIND

GOOD FOOD W

ouldn’t it be nice to have a personal chef who shops for organic, locally produced food and prepares all your meals and snacks from scratch? It would certainly be a delicious way to eat a diet that’s clean and nutritious. But most of us live in the real world, where convenience is king and packaged and prepared foods substitute for the idyllic chef. To help you navigate today’s complex food choices, here are 7 pitfalls to avoid:

Gluten Overload

Gluten sensitivity is skyrocketing, and it parallels the increase of gluten in our food. We eat more wheat than we did a few decades ago, and extra gluten is added to many packaged and processed foods—from sauces and soups to

sausages, cold cuts, and even veggie burgers. Oddly enough, whole wheat bread may well contain more added gluten than its refined cousin, to counteract the naturally dense consistency of whole grain bread. Added gluten gives bread a spongier, more desirable texture. Although the phenomenon isn’t fully understood, eating large amounts of gluten may lead to intolerance. In nature, gluten is found in all types of wheat, rye, and barley, but oats, other grains, and other foods may also be contaminated with gluten if they’re not labelled “gluten-free.”

Toxic Weed Killer

Glyphosate, the active ingredient in Roundup, is the most widely used weed killer around the world. It isn’t allowed in organic farming, but is sprayed on most conven-

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tionally grown corn and soy, which are genetically modified to withstand the herbicide’s toxicity. In addition, glyphosate is sprayed on wheat and other grains at harvest time to speed up the ripening process. And meat and milk derived from animals that eat glyphosate-contaminated grain can contain residues. Scientists from the United States and Germany found that Since 1977, the amount glyphosate disrupts of gluten added to breads and other foods has gut bacteria and tripled, according to hormones, damages USDA research. DNA, and is linked to cancer and a host of other diseases, including Parkinson’s, Alzheimer’s, and multiple sclerosis. The weed killer also impairs the heart’s ability to generate energy and kills liver cells that are essential for detoxification, according to research at Wake Forest University in WinstonSalem, N.C. Another German study found A Low-Gluten Diet Improves Health that people who ate conventionally A Scandinavian study compared the effects of diets that were low and high in gluten, produced food, including grains, and found that when healthy, middle-aged adults ate a low-gluten diet for 8 weeks, vegetables, dairy products, and meat, they felt better and effortlessly lost a little weight. Low-gluten eaters also experihad the highest levels of glyphosate in enced less chronic inflammation as well as improvements in the quality of gut their bodies, and high levels correlated bacteria, peptide YY (a hormone that regulates hunger). with chronic illness. Researchers noted: The low-gluten diet contained about 2 grams of gluten per day, equivalent to “The presence of glyphosate residues about one slice of American bread. The high-gluten diet contained about 18 grams in both humans and animals could haul per day—still less than the estimated American average of about 22 daily grams. the entire population towards numerAlthough gluten quantity isn’t listed on food labels, you can sometimes estimate ous health hazards.” it. Gluten makes up 70–75 percent of the protein in wheat. Therefore, if one slice of

Did You Know?

Pesticides

Residues from pesticides used to kill bugs that can damage crops also remain on our food. A French study of 69,000 adults found that those who ate organic food most of the time had 25-percent lower odds of cancer and significantly lower risk of diabetes than those who never ate organic food. Conventional fruits and vegetables were the top pesticide sources, followed by soy foods, legumes, grains, breads, and cereals. While the same pesticides cannot be used in organic farming, the chemicals can drift and contaminate neighboring fields. But compared to conventional

wheat bread contains 3 grams of protein, it likely contains a bit more than 2 grams of gluten. A sandwich with 2 slices would contain between 4 and 5 grams.

foods, organic foods still contain only a trace or none, and eating mostly organic food can dramatically reduce pesticide levels in your body. One study found that one week of eating 80-percent organic, instead of 80-percent conventional food, reduced levels of organophosphates— neurotoxins and likely carcinogens—by 89 percent. Another found that 6 days of eating an all-organic diet reduced levels of these by 95 percent, and levels of other pesticides by 37–83 percent, depending on the chemical.

Chemical Food Additives

More than 2,000 chemical preservatives, colors, and other chemicals are used in conventional—not organic— packaged foods, according to a report by the nonprofit Environmental Working Group: Organic: The Original Clean Food. And the lack of FDA oversight may surprise you. “The same companies that manufacture food chemicals are allowed to declare them safe,” says Melanie Benesh, EWG legislative attorney and The Healthy Edge

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report co-author. “It’s like the fox guarding the hen house.” Some of these additives are likely or known carcinogens and endocrine disruptors, or have other potentially adverse health effects. In comparison, less than 40 synthetic ingredients are allowed in organic packaged food, including vitamins, fibers, and substances used to clean manufacturing equipment. Their safety is reviewed by independent experts every five years. Organic food cannot contain artificial flavors, colors, or preservatives.

WHICH FOODS ARE GENETICALLY MODIFIED? According to the USDA, non-organic versions of the following six foods are typically genetically modified:

Genetically Modified Foods (GMOs)

Starting in 2020, the United States began to see some labeling of GMOs, but full compliance with the labeling law isn't required until 2022. In the meantime, foods modified to withstand toxic weed killers, such as corn and soy, may contain higher chemical residues. And there's debate about the risk of foreign genes acting as allergens.

BPA

Short for bisphenol-A, BPA disrupts hormones and can contribute to weight gain and possibly diabetes, high blood pressure, and heart disease. BPA is found in the linings of cans, plastic containers, paper receipts, and fast-food meat products. A study at California Polytechnic State University in San Luis Obispo found that women who switched to BPA-free food containers and cosmetics for three weeks had significantly lower levels of the chemical in their bodies. And, they lost some weight.

Phthalates in Fast Food

Although their risk is still being debated, phthalates are banned from toys in the U.S., are known to disrupt hormones, and have been linked to high blood pressure, diabetes, heart disease, and cancer. For years, plastic containers, skincare and hair products, and synthetic fragrances have been known sources of phthalates. But these problematic chemicals are also found in fast food. Testing of nearly 9,000 people, at George Washington University in Washington, DC, found levels of these chemicals were up to 40 percent higher in people who had eaten fast food during the previous 24 hours. Fast-food items that contributed to high levels of phthalates included meat and foods made with grain, such as bread, pizza, burritos, rice, noodles, and cakes. As if there already weren’t enough reasons to avoid fast food, this is another one.

1. Corn 2. Soybeans 3. Sugar beets 4. Papaya (U.S.-grown) 5. “Arctic” varieties of apples 6. AquAdvantage salmon Some of these four foods may also be genetically modified: 1. Alfalfa 2. Canola 3. Potatoes (Atlantic, ranger russet, russet burbank, and white russet) 4. Squash (zucchini, yellow straightneck, and yellow crookneck) Many health food stores refuse to sell GMO foods. In addition, the nonprofit Non-GMO Project has verified and certified more than 50,000 foods that don’t contain GMOs. For details, visit livingnongmo.org.

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Secrets for Younger-Looking Skin BY SALLY KARLOVITZ, CN

AS WE AGE, WE WANT to keep our skin looking young. No one wants to look their age as they get older, as is evidenced by the increase in plastic surgery and Botox procedures. Wrinkles are the enemy in the fight for younger-looking skin. Fortunately, Nature has provided an array of effective weapons in the fight against wrinkles. Here are just a few:

WATER. Water is an essential nutrient for beautiful skin. Water is involved in many functions in the body, including flushing out toxins, maintaining hydration, and supporting circulation, all functions that support healthy skin as well as overall health.

COLLAGEN. Collagen is a structural protein in the body. It is the most integral part of the skin’s fabric, giving skin the youthfulness and tautness desired by many. As we age, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging.

FATTY ACIDS. When applied topically, natural oils such as hemp and argan help provide fatty acids and vitamins directly into skin. These beneficial fats promote soft skin by helping to maintain cellular integrity and moisture in the skin. Essential fatty acids can also be taken orally in the form of oils (think olive and avocado), seeds (like chia or hemp), fish, or evening primrose oils in supplement form.

result is that it helps maintain youthful, smooth, elastic skin. HA may also help relieve skin conditions such as severe dryness, eczema, or psoriasis.

HYALURONIC ACID (HA).

PLANT STEM CELLS.

HA is a compound naturally present in the body. It helps with collagen production and moisture retention in the skin. One of the primary roles of hyaluronic acid is that it attracts and holds water, acting as a space-filling substance in the human body. The

Stem cells from various plants, including hemp and grape, are used in skincare because they can self-repair just like human stem cells. These cells from plants are full of antioxidants that help protect against free radical damage.

Andalou Naturals

CannaCell Foaming Cleanser & Hydrating Toner Nourishing, hydrating formulas. With hemp stem cells, organic hemp seed oil, and pure plant essential oils. For a complexion that glows.

White Egret

Hyaluronic Acid Day Serum Moisturize & beautify the skin. With sodium hyaluronate & 72 ionic minerals. Plus alpha-lipoic acid to help strengthen, firm, & tighten the skin and visibly reduce wrinkles for a more youthful look.

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The Healthy Edge

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pure beauty

By Sherrie Strausfogel

detox your skin with charcoal This dark, gritty ingredient works like a magnet to pull toxins and impurities to the surface so they can be washed away.

ot all charcoal is created equal. Made from coconut shells or bamboo, activated charcoal is a fine, black powder that is odorless and tasteless. Quite different from ashes from burnt wood or the charcoal in a barbecue grill, charcoal becomes “activated” when high temperatures combine with a gas to expand its surface area, creating tiny pores that trap toxins and chemicals. Activated charcoal has been used for thousands of years to speed healing from cuts and insect bites, and as an antidote Did you know? for poisoning, which is probably one of its better-known Activated charcoal works uses. The first recorded use was in the 1500s by Egyptians best when it sits on the skin for a full minute, and was also used by Native Americans. Today, you’ll find which gives it time activated charcoal in face washes, scrubs, masks, moisturto pull out dirt and toxins. izers, soaps, and shampoos. The antibacterial properties of activated charcoal help reduce acne and improve overall skin health. Depending on your skin’s amount of oil, dryness, or sensitivity, you can use exfoliating products sparingly one to three times a week. Do not use daily as they can soak up too much of your skin’s natural oils. And be sure to moisturize when using activated charcoal masks or cleansers. Activated charcoal is also turning up in toothpaste and dental floss because it has the ability to bind to plaque and absorb microscopic particles that stain teeth. It also changes the pH balance in the mouth, helping prevent cavities, bad breath, and gum disease. (Don’t be alarmed when your teeth turn black—it rinses away.)

Make your grin sparkle with Desert Essence Activated Charcoal Toothpaste. This deep cleaning, fluoride- and carrageenan-free toothpaste contains detoxifying ingredients for a brighter, healthier smile. The smooth, charcoalgray formula helps to remove surface stains and beautifully polishes your teeth without discoloring your mouth. CoQ10 helps soothe gums, while tea tree oil, baking soda, and sea salt help fight cavity-forming sugar acids and plaque.

Get a deep clean with Dr. Tung’s Activated Charcoal Floss. Vegan floss is coated with activated charcoal, antibacterial turmeric, natural licorice, natural lemongrass oil, and vegetable wax to remove plaque and food debris and leave breath feeling fresh. The thick floss is ideal for braces and wide spaces, and is rolled in an eco-friendly dispenser.

Detox skin and refine pores with Derma-E Purifying 2-in-1 Charcoal Mask. This dual-action, deep detox mask purges pores of toxins then gently exfoliates for fresh, glowing skin. Formulated with purifying activated charcoal, exfoliated apricot seed, and minerals rich seaweeds. Great for all skin types, but specifically designed for oily, active, or urban skin.

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SCAN ME FOR VIDEO

1/27/21 12/10/20 1:089:48 PM AM

clean eating

potato problems The most popular vegetable in the United States is a blood-sugar-spiking starch, a nightshade vegetable, and a commonly genetically modified food.

otatoes are so commonplace in our society that most people eat them without a thought—and without any knowledge of the nutrition problems or health risks associated with the ubiquitous tubers. A few facts that might surprise you:

Potatoes seem like a harmless vegetable, but they are quickly converted to glucose. They can spike blood sugar and insulin levels, and may contribute to weight gain, which is why many people on low-carb or low-glycemic diets avoid potatoes.

The potato is a nightshade vegetable that contains glycoalkaloids, which have been implicated in the development of intestinal permeability, digestive trouble, and joint pain in some people.

Unless you buy organic, the chances are good that the potatoes you eat are genetically modified (GM), because the GM potatoes are now widespread in the U.S. food supply. The creator of GM potatoes, Dr. Caius Rommens, recently wrote a book, Pandora’s Potatoes: The Worst GMOs, warning about potential dangers from GM potatoes.

potatoes, on the other hand, contain fewer calories and carbohydrates, and slightly more niacin. And they rank moderately on the glycemic index.

Potatoes and Weight Gain

A few studies have implicated potatoes in weight gain. A 2009 study that followed 42,696 participants over a five-year period found that eating potatoes was associated with an increase in waist circumference in women. Potatoes 101 Another study that looked at the There are many different varieties of dietary patterns of over 120,000 potatoes, and their nutritional profiles participants found that potatoes and vary. Russet baked potatoes are good processed potato chips were the two sources of potassium, vitamin C, vitamin biggest contributors to weight gain, B6, and manganese, but they rank high with each serving per day leading to an on the glycemic index, meaning that their average weight gain of 1.3 pounds carbohydrates are quickly broken and 1.7 pounds, respectively. down into sugar, causing blood Other studies, however, sugar and insulin levels in the have found no associabody to rise rapidly. Red tion between potato consumption and Potatoes are quickly converted to glucose, and waist circumference can spike blood sugar and or obesity. insulin levels.

Did You Know?

Potatoes Are a Nightshade Although few people realize it, potatoes are a member of the nightshade family of plants, which contain toxic substances such as glycoalkaloids that increase intestinal permeability, or “leaky gut.” A leaky gut is believed to set off an autoimmune reaction when various proteins, which should stay inside the digestive tract, make their way into the bloodstream and the body attacks them in response. In one study, researchers fed potato skins (where high concentrations of glycoalkaloids lurk) to mice with inflammatory bowel disease, 30

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By Melissa Diane Smith

and found that gut inflammation was significantly increased. There is virtually no published evidence on potatoes causing joint pain and inflammation in healthy individuals, but there are numerous anecdotal accounts. For example, Mark Sisson, author of Primal Blueprint and blogger at Marksdailyapple.com, found that eating potatoes on a regular basis led to joint pain in his feet and ankles. But that doesn’t happen when he eats other starchy foods, such as yams or squash.

The New Risk: GMO Potatoes Since the introduction of genetically modified versions in 2015, the potato has become one of the most commonly available genetically modified organisms (GMOs) in the United States. So much so that they were recently added to the High-Risk list of the Non-GMO Project Standard. Unlike many genetically modified vegetables, the GMO potato isn’t designed to produce its own pesticides or to resist herbicides. Instead, the GMO potato developed by J.R. Simplot is engineered so that its flesh stays white when it’s exposed to air or light, or even when it’s bruised or diseased. The trait that prevents the potato’s natural discoloration was achieved by silencing its melanin gene. The potato still gets damaged, but the symptoms are hidden from view—and from the consumer. GMO potato developer Rommens now heavily criticizes the crop he created, and says the newfangled potatoes are not really bruise-resistant but bruiseconcealing. In his book, Cassius explains that concealed bruises can accumulate certain toxins that can compromise the food safety and nutritional quality. For example, the abnormal amino acid tyramine can accumulate in damaged potato tissues. Some people have a poor ability to break down, or are sensitive to, tyramine, and excessive tyramine intake in sensitive people may lead to a dangerous rise in blood pressure, or to nausea, vomiting, quickened heart rate,

POTATO SUBSTITUTES If you’d like to avoid or reduce potatoes in your diet, there are many delicious, healthy alternatives. IN PLACE OF:

TRY:

Roasted potatoes

Roasted turnips

Mashed potatoes

Mashed cauliflower

French fries

Baked yam fries

Potato chips

Kale chips

White potatoes

Parsnips

(in a stew or pot roast)

or severe headache. So, it’s possible that an unsuspecting consumer who is sensitive to tyramine could unknowingly eat bruise-concealing GMO potatoes in combination with other tyramine-rich foods, such as blue cheese, beer, sauerkraut, sausage, soy sauce, or tofu, and end up in the emergency room. Another toxic effect of the trait that prevents discoloration in the GMO potato is the concealment of infections. Consumers may eat potatoes that look perfectly healthy but actually contain fungal or bacterial pathogens, which often produce toxins and allergens. Cassius is so concerned about the toxic effects that develop in GMO potatoes that he calls the potatoes “the worst GMOs ever commercialized.”

Bottom-Line Advice It’s important to weigh out the information and decide for yourself if potatoes are a good addition to your diet. Here are some tips:

Look for potatoes that are labeled Non-GMO Project Verified or, better yet, USDA Organic. Seeking out organic potato products is the best way to avoid both GMO potatoes and potatoes that aren’t sprayed with synthetic chemical pesticides.

parsnips

If you are overweight or have high blood glucose levels, avoid potatoes to determine if doing so helps you lose weight or reduces elevated blood glucose levels.

If you have a known autoimmune disease, a leaky gut, or inflammatory bowel disease—or are sensitive to nightshades, including tomatoes, peppers, and eggplants—try eliminating potatoes from your diet because they are also nightshades that may be aggravating your condition.

If it’s better for your health to shun potatoes, there are plenty of vegetables that work as a healthier substitute. (See sidebar.) Also be sure to avoid convenience foods that have potato-based ingredients (such as potato starch) in them.

Even if you don’t think you need to stay away from potatoes to improve your health, it’s still prudent to increase your intake of other vegetables that provide more nutrients and less carbs than potatoes. The Healthy Edge

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natural gourmet

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

a taste of thai

You can’t get more flavorful than this Thai salad that blends sweet, salty, sour, astringent, bitter, and pungent.

hef Jeanette’s creative twist on the classic Thai green papaya salad is unbelievably fresh and light, but balanced with an out-of-thisworld fish sauce that gives the whole thing just the right amount of body. Its savory taste is hugely satisfying. Chef Jeannette once told me that Thai food specializes in combining all 6 tastes in one dish and this one delivers on that promise: sweet, salty, sour, astringent, bitter, and pungent notes all commingle in one big bowl of springtime deliciousness!

THAI FRESH SALAD Serves 8 If you don’t have a spiral slicer, you can use the grater attachment of your food processor instead. Simply quarter and core the apple and slice the cucumber, zucchini, and jicama or green papaya into pieces that fit into the feeder, and feed through to grate. If you don’t have a spiralizer or food processor, you can grate the ingredients for this recipe by hand.

DRESSING: 1 jalapeño pepper, seeded and quartered (use less for less heat, include the seeds for more heat) 1 large clove garlic, crushed 3 Tbs. Thai fish sauce (available in the ethnic section of large grocers) 3 Tbs. palm sugar (or Lakanto for 0 carbs), or to taste Juice of 2 limes (about 2½ tablespoons) SALAD: 1 English cucumber, unpeeled 1 small zucchini, unpeeled 1 green apple, unpeeled 1 small jicama, green papaya, or yellow squash, peeled ½ lime 1 cup grated carrots 1 medium ripe mango, peeled, pitted, and julienned 1 bunch cilantro, chopped, optional ½ cup roasted peanuts, crushed, optional

NOTES FROM THE CLEAN FOOD COACH The spiralizer is an inexpensive tool that allows you to turn firm fruits and vegetables into ribbons or “zoodles” (zucchini noodles). You can increase the health value of any traditional pasta meal by replacing half the flour-based pasta with vegetable noodles. You can just stir raw zoodles into hot pasta, or give them a quick steam sauté before mixing them into a recipe. 32

1. Combine dressing ingredients in food processor or small blender, and process until contents are liquefied and well blended, scraping down sides as necessary. Set aside. 2. Trim ends off cucumber and zucchini, and slice in half lengthwise. Place firmly into spiral slicer, and spiralize into bowl. Slice off just enough apple and jicama or papaya ends to fit neatly into slicer, and repeat, clearing out blade as necessary. 3. Collect spiralized produce in large strainer, and add carrots. Squeeze juice of ½ lime over all, toss gently, and allow extra juices to drain off for a few minutes. 4. Transfer salad to large bowl. Add prepared dressing, mango, and cilantro, and toss gently to combine. Sprinkle with peanuts, if using, and serve immediately. Per serving: 90 cal; 2g prot; 0g total fat (0g sat fat); 23g carb; 0mg chol; 280mg sod; 5g fiber; 15g sugars

FEATURED INGREDIENT:

Jalapeño Peppers

Like all chili peppers, jalapeños come with a substantial helping of red-hot capsaicin. But this potent compound does a lot more than make your mouth feel like a furnace. When applied to the skin, capsaicin depletes substance P, a chemical that transmits pain messages to the brain. It’s also a vasodilator, meaning it enhances circulation. In addition to capsaicin, jalapeños contain iron, phosphorus, zinc, magnesium, copper, manganese, and a healthy dose of vitamin C. In fact, they have twice as much vitamin C as citrus fruits, which may be why they’ve been a popular remedy for colds for centuries. Jalapeños are also used to aid digestion and stimulate appetite. Counterintuitive though it seems, they probably do not irritate the stomach. In fact, they may help prevent ulcers by killing bacteria, and they also stimulate the stomach lining to secrete protective juices. But use with care—they’re not recommended for anyone with an inflamed colon.

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