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November 2018

7THYROID FOODS TO HEAL YOUR

FROM APPLES TO YOGURT ... AND MORE

THYROIDFRIENDLY

JAPANESE SWEET POTATO SOUP P. 13

FOUNTAIN OF YOUTH

How to Choose and Use Collagen Supplements

10 HIDDEN SOURCES OF HOLIDAY GLUTEN

SAFFRON

Nature’s Mood Booster

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plus

The Mediterranean Diet Made Easy

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Nature’s Plus

Natural Path SilverWings

This KetoLiving Shake mix makes it easy and incredibly delicious to maintain a ketogenic lifestyle, destroying hunger and abolishing cravings while helping to keep the body in ketosis and promoting optimal blood sugar control.* It supplies 20 grams fat, 9 grams protein and less than 2 grams sugar per serving, and is gluten free. Available in

Promote healthy immune system function with Colloidal Silver by Natural Path SilverWings. This safe-and-effective 50 ppm colloidal silver is made with pharmaceuticalgrade colloidal silver and pharmaceuticalgrade water and comes in a convenient vertical spray form. SilverWings Colloidal Silver is supported by independent clinical, university, and in-vitro studies.

KetoLiving LCHF Shake

Colloidal Silver Vertical Spray

American Biotech Labs

Sovereign Silver

Support your immune system and soothe your throat with 60ppm SilverSol® raw New Zealand manuka honey and cooling mint. The cooling and soothing action calms irritation in the throat. Mighty Manuka Mint flavor. Gluten-, soy-, and nut-free.

This kid-dosed silver offers daily immune support.* With >98% bioactive silver ions and silver nanoclusters. The silver ions are immediately absorbed and put to use, while the silver nanoclusters continue working throughout the day.* The fine mist spray tastes like water and has dosing just for kids, making it safe, pure, and effective.

SilverBiotics Silver Lozenges

Bio-Active Silver Hydrosol Spray for Kids

NutriGold

Life Extension

Black Garlic Gold Support antioxidant defense, detoxification, and heart health with this full-spectrum garlic formula. It features whole-food, freeze-dried black garlic concentrated using a double fermentation process that preserves the whole-garlic matrix and the full spectrum of phytonutrients in garlic. This natural matrix ensures the stability of marker compounds and offers a higher ORAC than regular garlic.

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Florassist® Nasal Florassist® Nasal is a unique combination of EpiCor® and L-92® probiotics that helps balance your body’s immune response to seasonal changes so your skin, eyes, and airways stay comfortable all day long.* Research shows that EpiCor® helps ease seasonal immune discomfort, while L. acidophilus L-92® helps inhibit eye and nose discomfort.*

Rainbow Light

Vibrance Men’s One Nourish your body with this comprehensive one-a-day multivitamin that delivers clinically researched ingredients, a blend of fruits and vegetables, plus probiotics. The unique Men’s Vitality Blend helps support energy, vigor, and vitality.* This easy-to-digest formula is vegetarian and gluten-free.

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Cranberries Mary Ann O’Dell MS,RD

Charlotte’s Web

Full Strength Hemp Extract Oil Counter normal, everyday stresses and support a sense of calm and focus with the goodness of nature.* Produced by the Stanley Brothers, this pure U.S.-grown hemp extract offers Cannabidiol (CBD) plus other naturally occurring phytocannabinoids, terpenes, flavonoids and more in every serving. Available in Mint Chocolate or Olive Oil.

Redd Remedies

Immune Everyday Immune Everyday offers daily support for total immune system balance and wellness.* It features the adaptogen, Sensoril® ashwagandha, plus rose hips and a blend of traditional mushrooms to boost and support the immune system and reduce stress.* This targeted formula is designed to help support immune system function for everyone, every day.

Salve Naturals

Breathe Deeply This all-natural topical nasal decongestant instantly relieves stuffy noses, tight chests, and headaches.* Works great for bronchitis, coughs, and colds. This aromatherapy salve is infused with menthol, eucalyptus, and rosemary. Salve Naturals offers this and other FDA-approved organic and natural topical remedies.

Free Reign Farm

Cowboy Soap

A sweet and earthy goat’s milk soap that’s perfect for men, but sweet enough for women. This smooth bar exfoliates with oatmeal, and moisturizes with goat’s milk and coconut oil. With 36% goat’s milk, it’s perfects for sensitive skin.

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Cranberries are familiar to everyone and are commonly associated with the holiday season, adorning both tables and trees. But cranberries offer more than just being a side dish or décor once a year. Rich in vitamin C and other antioxidants that may help protect against infections and heart disease, the cranberry has become a popular medicinal herb. The most well-known therapeutic use of cranberries is for urinary tract health. Studies and research reviews have found that cranberry juice and extract can help reduce the risk and recurrence of urinary tract infections (UTIs). Research has shown that the flavonols in cranberries reduce the ability of both E. coli and S. aureus to form surfaces upon which bacteria can multiply and thrive, reducing risk for infection. E. coli causes up to 80% of UTIs, and S. aureus is responsible for serious infections like methicillin-resistant Staphylococcus aureus (MRSA). Cranberry is also being studied for its role in heart disease and diabetes. Studies have shown that consumption of cranberry juice or cranberry extract can reduce triglyceride levels and blood pressure, and improve blood vessel health, all contributing to overall heart health. In addition, recent research found that daily consumption of cranberries or cranberry juice helped reduced risk for Type 2 diabetes. Cranberry is available in whole berry or juice form, as well as in concentrated supplement form.

Paragon PlusTM

IntegriHerbTM Cranberry

• Supports urinary tract health.* • Rich in antioxidant compounds.* • Premium quality full-spectrum wholeherb capsules.

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Mediterraneaninspired Orzo Risotto with Mushrooms & Swiss Chard.

November 2018

p. 22 features

18 Crazy for Collagen

It’s the building block of connective tissue that literally holds our bodies together. It’s also a key ingredient for radiant skin and glowing hair. So it’s no wonder collagen is one of the most popular supplements available today. Here’s the scoop on this multitasking nutrient.

20 Healthy Eating Made Easy

Interested in the health benefits of the Mediterranean diet, but don’t know where to start? Here are 10 simple (and delicious) ways to Mediterranean-ize your eating habits.

departments NEWS FLASH

6

SWEET SPICES

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

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Nutritional and Brewer’s Yeasts: What’s the Difference? What you need to know about these two popular, vegetarian sources of protein and other key nutrients.

HERBAL ADVISOR

10

Nature’s Mood Booster. The world’s most expensive spice, saffron offers an array of health benefits.

HEALING EDGE

12

EXPERT’S CORNER

14

How to Avoid Diabetes Naturally. Keep your blood sugar in check with these simple tips.

INDIGESTION

16

Before you sit down to that Thanksgiving feast, check out these natural solutions for tummy troubles.

2

COLDS & FLU

26

Our three-step plan can help you fight off bad bugs and stay well through the new year.

SCENTS OF THE SEASON

27

Give your loved ones the gift of health this year with wholesome essential oils.

PURE BEAUTY

Give Your Thyroid Some TLC. This oft-overlooked gland can wreak havoc on your health if you don’t treat it right.

17

From your kitchen shelf to your medicine cabinet, these beneficial botanicals do a lot more than flavor food.

28

Beauty Serums. These concentrated formulas deliver targeted ingredients to address key skin concerns.

CLEAN EATING

30

10 Hidden Sources of Holiday Gluten. Surprising seasonal sources of this problematic protein.

NATURAL GOURMET

32

Warm Winter Spread. Satisfy your snack cravings and support liver health with our Tahini Miso Spread.

November 2018

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editor’s letter Kicking Off the Holidays the holiday season, that period from Thanksgiving through New Year’s that just seems to get more hectic each year. It’s a time for celebration, but it’s also a time to be especially mindful of your health. From winter bugs to added stress, the holidays are fraught with unhealthful pitfalls that seem impossible to avoid. With that in mind, we’ve loaded this issue of The Healthy Edge with tips and information to help you navigate the final months of 2018. For starters, check out “10 Hidden Sources of Holiday Gluten,” (p. 30). Did you know that the glue on envelopes and stamps often contains this problematic protein? That’s just one of the potential issues highlighted in this must-read article for anyone with gluten sensitivity. If the hectic pace of the holidays has you stressing, try “Aromatherapy: The Scent of the Season,” (p. 27). Not only can these soothing essential oils help you manage your own stress, they also make great gifts, which can take some of the pressure out of holiday shopping. And don’t miss “Natural Solutions for Indigestion,” (p. 16), and “3 Keys to Fight Colds & Flu,” (p.26) for tips on avoiding two of the most common holiday health issues, so you can truly enjoy your celebration in healthy style.

T

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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President & Managing Andrew Amil Director, HLG

Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997

Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Accounting & Billing Yolanda Campanatto 310.356.2248 ycampanatto@aimmedia.com

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

November marks the start of

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, IT Nelson Saenz Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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

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THE HEALTHY EDGE. Vol. 9, No. 10 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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Bio Irv ©2

November 2018

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Nature’s Premier Collagen and Hyaluronic Acid Matrix

THE PROOF IS IN THE RESULTS THE INGREDIENT LEADING BRANDS TRUST!

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

BioCell Collagen® is clinically shown to:

• Promote joint comfort & mobility* • Enhance post-exercise recovery* • Support skin & joint collagens (type I, II & III)*

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

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newsflash

AN ORANGE A DAY KEEPS MACULAR DEGENERATION AWAY A new study has shown that people who regularly eat oranges are less likely to develop macular degeneration than people who do not eat oranges. Researchers at the Westmead Institute for Medical Research interviewed more than 2,000 Australian adults over age 50 and followed them over a 15-year period. The research showed that people who ate at least one serving of oranges every day had more than a 60 percent reduced risk of developing macular degeneration 15 years later. Lead researcher Bamini Gopinath, associate professor at the University of Sydney, noted that previous research has focused on the effects of common nutrients such as vitamins C, E, and A on the eyes. “Our research is different because we focused on the relationship between flavonoids and macular degeneration,” Gopinath said. “And the data shows that flavonoids found in oranges appear to help protect against the disease.”

SUPPLEMENTS PROVIDE LASTING BENEFITS Selenium and CoQ10 supplements may provide longlasting heart-health benefits, according to a Swedish study published in PLOS One. During a follow-up to a 2003 double-blind study that followed 443 healthy elderly people for four years, researchers found that those who supplemented with a combination of selenium and CoQ10 in the original trial experienced significantly reduced cardiovascular (CV) mortality— years after they stopped taking the supplements. “Our results show a continual and significant reduction in CV mortality during the whole follow-up period of 12 years, which also included an eight-year period after termination of the intervention,” the researchers wrote. “The follow-up revealed a reduced CV mortality risk of more than 40%, and a significant risk reduction in those with hypertension, ischemic heart disease, impaired cardiac function, and diabetes.” While the exact mechanism that produces these lasting benefits isn’t yet understood, the researchers noted that previous studies have shown that selenium and CoQ10 have positive effects on cardiac function, oxidative stress, fibrosis, and inflammation.

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Vitamin D Fights Breast Cancer Already well known for its benefits in building healthy bones, vitamin D may also reduce breast cancer risk, according to a study published in the October issue of Menopause, the journal of The North American Menopause Society (NAMS). Scientists followed more than 600 Brazilian women, and found that those with the highest concentrations of vitamin D had a 50% lower death rate from breast cancer than those with the lowest concentrations. The researchers also found that postmenopausal women had a greater risk of vitamin D deficiency at the time of their breast cancer diagnoses than women of the same age group without cancer, and suggested that vitamin D levels should be restored to a normal range in all women with breast cancer. “This study and others suggest that higher levels of vitamin D in the body are associated with lowered breast cancer risk,” says JoAnn Pinkerton, MD, executive director of NAMS. “Vitamin D may play a role in controlling breast cancer cells or stopping them from growing. Vitamin D comes from direct sunlight exposure, vitamin D3 supplements, or foods rich in vitamin D.”

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Visit florahealth.com/floradix to learn more.

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supplement advisor

nutritional and brewer’s yeasts: what’s the difference? Looking for a healthy source of B vitamins, protein, fiber, and minerals that doesn’t come from animals? Nutritional yeast and brewer’s yeast are versatile foods that fit the bill

B

oth nutritional and brewer’s yeasts are fungi. So, like mushrooms, they’re neither plant nor animal. Both are good sources of B vitamins, necessary for efficient metabolism of food and to help us withstand stress, as well as minerals, protein, and fiber. Although either one can be taken as a supplement in pills, flakes and powders are most popular, adding a nutritional boost when mixed in juices, smoothies, sauces, or soups, or sprinkled on salads, cooked vegetables, popcorn, or just about any other food. Nutritional yeast is especially popular as a vegan substitute for grated cheese, such as parmesan. Both types of yeast are inactive, meaning they won’t make bread rise or generate a yeast overgrowth in your body. And both are the same strain of yeast, Saccharomyces cerevisiae. But in other ways, they differ. The taste of nutritional yeast is milder, with a nutty, cheesy flavor. Brewer’s yeast is a bit bitter, although the bitterness is reduced in some products. The concentration of vitamins and minerals differs among products and the yeasts are cultivated on different media.

How Nutritional Yeasts Are Grown Brewer’s yeast is traditionally a byproduct of the beer-making process, in which case it’s cultivated on malted barley or other grains, which produces some bitterness. However, some brewer’s yeasts are “primary grown,” meaning they are cultivated specifically for use as a dietary supplement, and may be grown on the same types of media as nutritional yeast. Nutritional yeast is never a brewery byproduct, and is typically grown on 8

molasses from either sugar beets or cane sugar. Much of the sugar beet harvest in the United States is genetically modified, but nutritional yeasts grown on non-GMO versions are available, and some are organic.

B Vitamins and Other Nutrients Both types of yeast contain similar amounts of protein, fiber, and a very small

amount of fat—around 7 grams of protein, 4 grams of fiber, and 1 gram of fat in a 60-calorie serving. Brewer’s yeast naturally contains chromium, whereas nutritional yeast does not. In other ways, the exact concentration of B vitamins and minerals varies from one product to another. Although the yeasts naturally contain all the B vitamins, additional amounts are sometimes added, in which

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By Vera Tweed

case B vitamins are listed as separate ingredients on the label.

YEAST RECIPES Holistic chef and nutritional educator Shelley Alexander, author of Deliciously Holistic, favors nutritional yeast for its taste. “You can put it in pasta sauces or sprinkle it on top,” she says. Or, try some of her recipes:

Cheesy Popcorn

Kale Chips Serves 2

Serves 2

Nutritional yeast can simply be sprinkled on popcorn, but for a more indulgent, cheesy, nutty treat, Alexander suggests flavoring popcorn this way: ½ cup organic corn kernels, popped ¼ cup nutritional yeast 2 Tbs. grass-fed butter 1. Melt butter, stir in nutritional yeast, and pour over top of popcorn. Per serving: 300 cal; 8g prot; 14g total fat (8g sat fat); 37g carb; 30mg chol; 105mg sod; 7g fiber; 0g sugars

OPTIONS: For a vegan version, use a plant oil such as coconut.

*

an extra kick, season with * For chipotle powder or cayenne pepper.

DID YOU KNOW?

Gluten warning: Brewer’s yeast that is a by-product of beer is not a gluten-free food.

½ cup raw cashews 2 Tbs. coconut oil or extra-virgin olive oil ½ cup nutritional yeast 1 Tbs. water Himalayan pink salt and pepper to taste 1 large bunch of kale (about 1 lb.) 1. Preheat oven to 300˚F. In food processor or highpowered blender, process the cashews and oil into a smooth paste. Add water, nutritional yeast, and salt and pepper, and pulse a few times to mix well without overprocessing the yeast. 2. Strip leaves off kale, and discard stems. Tear leaves into chip-sized pieces, and place in large bowl. 3. Add seasoning mixture, and massage into leaves with your hands, coating them thoroughly. If the mixture is too thick, thin it with a little water or lemon juice. 4. Line baking sheet with parchment paper, and spread out the chips. Bake 20–30 minutes, until dry and crispy, but still green, not brown. Or, dehydrate in dehydrator at 200˚F for 1–2 hours (times vary with different dehydrators). Per serving: 430 cal; 21g prot; 28g total fat (14g sat fat); 33g carb; 0mg chol; 90mg sod; 9g fiber; 2g sugars

How to Decipher B-Vitamin Content Supplement labels typically list amounts of each B vitamin as “%DV,” meaning a percent of Daily Value, the FDA’s estimate of the basic amount of each vitamin required by an average adult. These are approximately the minimum amounts to avoid nutrient deficiencies, and many nutritional professional recommend higher amounts for optimum health. As a guide, these are the Daily Values for each B vitamin. The %DV would be a percentage of these quantities Daily Values (DV) B1 (thiamine)

1.5 mg

B2 (riboflavin)

1.7 mg

B3 (niacin)

20 mg

B6 (pyridoxine)

2 mg

Folate

400 mcg

B7 (biotin)

300 mcg

B5 (pantothenic acid)

10 mg

B12 (cobalamin)

6 mg

KAL Nutritional Yeast Flakes

Bluebonnet Nutrition Super Earth Brewer’s Yeast

Solgar Brewer’s Yeast Powder

The Healthy Edge

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herbal advisor

By Vera Tweed

nature’s mood booster The world’s most expensive spice, saffron offers an array of health benefits

S “

aff ron has been used medicinally for 4,000 years to treat at least 90 different illnesses. In supplements today, it’s become an evidence-based, natural mood booster that rivals pharmaceuticals without their side effects. “It’s known for its cheerfulness-promoting properties so it’s one of the happiest botanicals,” says Nick Bitz, ND, a naturopathic physician and expert in botanical medicine and Ayurveda. And research backs up the claim, in people of all ages.

Effective Antidepressant Studies of depressed adults have compared saff ron supplements with either a placebo or antidepressant drugs. When scientists at Jacksonville University in Florida analyzed the results, they found that saff ron was more effective than a placebo, and it was just as effective as antidepressants—without side effects. Drugs used as comparisons included Prozac and tricyclic antidepressants. Another study found that saff ron is a safe and effective remedy for postpartum depression in new moms who are breastfeeding. Conventional antidepressant drugs can be dangerous for both mother and baby.

Milder Mood Issues Research by Australian, Spanish, and British scientists found that in adults, saff ron supplements relieved low mood that was not severe enough to be diagnosed as depression. It also improved symptoms related to stress and anxiety. Mood-boosting herbs are not typically tested on teenagers, but Australian and Spanish researchers did just that. In a group of teens between the ages of 12 and 16, they found that 14 mg of a saff ron extract (Aff ron), taken twice daily, safely improved both depression and anxiety. 10

How It Works Antidepressant medications have a narrow target, such as a specific neurotransmitter. Saff ron exerts an influence in many ways, which include neurotransmitters, but it also affects about 20 different pathways, and various hormones and enzymes. With saff ron, says Bitz, “You’re not going to push one pathway really strongly, which then, inadvertently, always creates a side effect.” Taking a typical 28–30 mg supplement dose is much like eating a serving of traditional Spanish paella, a dish flavored with saff ron spice. Saff ron has no known adverse side effects or harmful interactions with any type of medication. For people who are trying to get off of antidepressants, saff ron can be taken at the same time, and may help with the process of weaning off the drugs. Although mood boosting is the main evidence-based use of saff ron, it is also reported to have beneficial effects on weight loss, PMS, vision, sleep, the heart, immunity, the respiratory system, digestion, and skin. Bitz calls these other benefits “secondary.” Because the chief effect of saff ron is on the central nervous system, he explains, it can actually have a beneficial influence on many other areas of the body.

Choosing & Using Saffron For mood boosting, Bitz recommends looking for a supplement that contains a concentrated saff ron extract that’s been tested for purity and efficacy, such as a trademarked or patented saff ron ingredient—check product Supplement Facts. Aff ron (the most widely studied extract) and Saff r’Activ are some

examples. The effective dose is 28–30 mg daily. These supplements can be taken at any time of day, with or without food, but some people experience digestive upset when taking herbs on an empty stomach. If a morning cup of java is part of your daily routine, saff ron can be taken at the same time. Bitz has found that saff ron is synergistic with coffee. Studies generally test saff ron for a period of 4–12 weeks, but Bitz has found that many people can experience a mood lift in a manner of days—or even with only one dose. Although some may need to take it daily to maintain a cheerful mood, others may find that occasional use is all they need.

Taja Tea Saffron Green Tea with Mango

Youtheory Saffron

Irwin Naturals Sunny Mood

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Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res 299: 499-505. ‡ Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005). Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res 297: 147-153. Results may vary. **

The Healthy Edge

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healing edge

give your thyroid some TLC Improve thyroid function by eating more of these seven foods

➊ Seaweed. The thyroid requires iodine, a trace mineral, to synthesize sufficient amounts of thyroid hormone, and studies show that even mild iodine deficiencies can lead to thyroid problems. Other than iodized salt, the richest source of natural iodine is seaweed, with kelp, kombu, and wakame having the highest amounts. Try this: Soak wakame seaweed in hot water for 20 minutes, then drain and combine with rice vinegar, sesame oil, grated ginger, honey, or agave, and thinly sliced scallions for an easy seaweed salad. Brush sheets of nori with olive oil; sprinkle with a mix of brown sugar, salt, smoked paprika, and cayenne; and pan fry for 15 seconds. After allowing this to cool, cut into triangles. Soak hijiki seaweed in hot water for 10 minutes; drain and toss with a mixture of minced red onion, shredded carrots, cooked quinoa, and green peas; drizzle with a dressing of white miso, black sesame seeds, sesame oil, and garlic. ➋ Brazil nuts. The thyroid has the highest selenium content of any organ, and studies suggest that selenium deficiencies may be a primary 12

cause of thyroid disorders. Brazil nuts are an especially rich food source of selenium; other sources include tuna, sardines, beef, turkey, and chicken. Try this: Combine Brazil nuts, olive oil, garlic, and a handful of arugula and basil in a food processor, and process into a savory pesto. Soak Brazil nuts overnight in water, then drain and purée with fresh water, a couple of dates, and a dash of vanilla for a delicious milk alternative. For a rich, dairy-free soup, cut sweet potatoes and onions into chunks and simmer in stock with a sprig of rosemary until soft; remove and discard rosemary; add Brazil nuts and purée until creamy and smooth. ➌ Apples. Like pears, plums, and citrus fruits, apples are rich in pectins, a gelatinous fiber that helps clear the body of heavy metals, especially mercury, which has been associated with lower levels of thyroid hormone in those people with higher exposure. Try this: Cut apples crosswise (don’t peel them—the skin is the richest source of pectin!), dredge in brown sugar, then pan-fry in coconut oil until tender; top with shredded basil and crumbled blue cheese. Spiralize a whole apple with skin, lightly steam in apple juice until tender, and serve with yogurt, hemp seeds, and blueberries as a breakfast

noodle bowl. Simmer chopped apples, parsnips, shallots, and sprigs of thyme in broth until tender; remove thyme sprigs and purée until smooth; top with additional thyme and a dollop of crème fraîche. ➍ Pumpkin seeds. Zinc is critical to thyroid health and is required for the synthesis of thyroid hormones. In fact, deficiencies of this mineral can lead to hypothyroidism. (Additionally, thyroid hormones are essential for zinc absorption, so hypothyroidism can lead to zinc deficiency.) Pumpkin seeds are a rich source of zinc; other good sources include oysters, crab, lobster, legumes, nuts, and sunflower seeds. Try this: Purée raw pumpkin seeds with avocado chunks, cilantro, and a squeeze of lime for a creamy twist on guacamole. Combine pumpkin seeds, canned black beans, shredded carrots, and instant oats in a food processor; pulse until finely chopped and form into burgers; fry until crispy on the outside and cooked through. Or toss pumpkin seeds with melted butter or coconut oil, honey, cinnamon, and cardamom, and toast in the oven at 300°F until browned. ➎ Yogurt is rich in vitamin D, a key hormone-like substance that’s involved in immune system regulation. Vitamin D deficiencies are associated with increased risk of Hashimoto's disease, an autoimmune condition that’s the most common cause of hypothyroidism. Other good sources of D include fortified orange juice, dairy-free milks, sardines, and sunshine.

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I

s your thyroid gland making you fat, sad, and tired? It’s possible. An estimated 10–25 million people suffer from underactive thyroid—a condition called hypothyroidism. And some studies show even mild thyroid impairment can result in cognitive impairment. The thyroid is a small, butterfly-shaped gland at the base of the neck; its job is to make hormones that regulate energy, metabolism, mood, heart rate, and other important functions. But when it’s out of whack, symptoms can include weight gain, fatigue, dry skin, sluggish thinking, and even depression. If you suspect your thyroid’s not functioning properly, check with your health care provider. And support your thyroid—and overall health—with these seven foods.


MAKES 1 GENEROUS CUP (ABOUT 8 SERVINGS)

By Lisa Turner

JAPANESE SWEET POTATO SOUP WITH RICE & NORI CROUTONS Serves 6 This creamy vegan soup is topped with crispy rice “croutons” laced with seaweed; we used crumbled nori, but kelp or dulse flakes would work as well. 1 1 2 2

cup sushi rice large shallot garlic cloves large Japanese sweet potatoes, peeled and cubed (about 2½ cups), or regular sweet potatoes 3 cups vegetable stock 1 15 oz. can coconut milk 2 Tbs. red curry paste, or to taste ⅓ cup crumbled toasted nori Sesame oil for frying croutons 1. Rinse rice in colander until water runs clear, not milky. Combine rice with 1½ cups water in medium saucepan. Bring to a boil, reduce heat, cover, and simmer 20 minutes, until rice is tender and water is absorbed. Remove from heat, and let cool. 2. While rice is cooling, combine shallots, garlic, sweet potatoes, and stock. Bring to a boil, reduce heat, and simmer 15 minutes, until sweet potatoes are soft. Stir in coconut milk and red curry paste, and cook 2 minutes longer. Transfer to blender or food processor, and purée until very smooth. Return to pan to keep warm. 3. While soup is cooking, stir nori or other seaweed into rice. Form rice into 1-inch balls and flatten slightly. Heat sesame oil in large, heavy skillet. Fry croutons 4–5 minutes per side, until golden. 4. To serve, divide soup among individual serving bowls. Top each with croutons, and serve immediately. Per serving: 330 cal; 7g pro; 18g total fat (14g sat fat); 40g carb; 0mg chol; 410mg sod; 3g fiber; 4g sugars

PHOTOGRAPHY (TOP): PORNCHAI MITTONGTARE

Try this: Make a lassi, a traditional Indian beverage: purée yogurt, frozen mango chunks, and lime juice, then pour into glasses and garnish with slices of lime. Purée yogurt with blackberries, honey, and grated ginger; stir in vanilla yogurt to make swirls and then spoon into Popsicle molds and freeze. Dump a container of yogurt into a cheesecloth-lined strainer and refrigerate overnight; stir in your favorite herbs and seasonings, and use as a substitute for sour cream. ❻ Chickpeas. Like other beans and legumes, chickpeas are high in fiber, which can help prevent or reduce constipation— a common complaint among people with thyroid disorders. Bonus: chickpeas are also high in zinc, which is critical for thyroid function. Try this: Toss cooked chickpeas with olive oil, coarse salt, and minced rosemary; spread on a baking sheet and roast at 400°F until crispy; let cool for a crunchy, nut-like snack. For a vegan tagine, cook chickpeas with sweet

potatoes, onions, tomatoes, garlic, cinnamon, cumin, and broth; stir in chopped dried figs and slivered almonds; top with parsley. Or toss chickpeas, Brussels sprouts, and cauliflower florets with olive oil, and roast at 400°F till tender. ➐ Sardines. Like Brazil nuts, sardines are high in selenium. Plus, sardines are rich in omega-3 fatty acids, which help lower inflammation and enhance immunity, reducing the risk of Hashimoto’s. Other good sources of omega-3s include salmon, walnuts, and flax seeds. Try this: Arrange sardines in a glass casserole dish and drizzle with olive oil and lemon juice; broil till hot and then shower with parsley before serving. Mash boneless, skinless sardines with olive oil, chopped olives, capers, coarse black pepper, and a pinch of cayenne for an easy, spreadable fish dip. Simmer boneless, skinless sardines in tomato sauce with minced rosemary leaves and crushed red pepper flakes; serve over cooked penne pasta with grated Asiago cheese. The Healthy Edge

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expert’s corner

By Emily A. Kane, ND, LAc

how to avoid diabetes naturally Keeping blood sugar stable is the key to many aspects of health—including your mood

Q:

I feel moody a lot, and it’s not just PMS. I also crave sweets. I think these are related! What can I do? —Jane P., Seattle, WA

A:

Blood sugar swings and insulin resistance can cause a host of serious health problems. Fortunately, the solution can be as simple as changing your diet. Put down the carbs, and focus on lean, clean protein, plenty of veggies, and unsaturated fats. Stop buying food that wasn’t recently living. A box of crackers? Not lively. Dietary fiber is also crucial for blood sugar control. There is so-called soluble fiber (think oat bran) and so-called insoluble fiber (such as celery), both of which slow the uptake of glucose and prevent the wild ups and downs that eating sugary foods can create. The importance of fiber is readily appreciated in the difference between eating a whole apple (good idea) and drinking a glass of apple juice (bad idea). The saddest part of the Standard American Diet (SAD) is its low fiber content. Exercise is also important—you simply cannot maintain optimal health by sitting around all day. Standing desks can help. Taking the stairs whenever possible helps. Don’t drive around looking for a parking spot; park father away and walk a little. Get enough sleep—less than 7 hours per night has been statistically correlated with obesity. And make water your drink of choice. Keep a glass or stainless water bottle with you throughout the day, and invest in a home filtration system (reverse osmosis is good) if you don’t like your community water supply.

Taming the Cravings The trace mineral chromium can often significantly curb sugar cravings. Chromium is an essential, naturally 14

avoiding processed carbs and sugary occurring mineral that helps insulin drinks—including juice. Check your blood deliver glucose to the inside of cells. sugar levels for a week, and pay attenLook for a picolinate form, and start tion to the impact that specific foods with 250–300 mcg daily. You’ll know have on those readings, as well as the within 10 days if this is a useful strategy impact that blood sugar levels have on for you. your mood. Keeping blood sugar stable If you’re going to be exposed to (between 75 fasting, up to a max of 160 tempting “treats” (a real problem during after a big meal) will go a long way to the holidays) here are a few strategies to improving the quality of your health. If temper the urge. First, remember that you have diabetes, learn to manage it your body deserves only the best, most with diet as best as possible, as well as nutritiously delicious foods. Don’t gunk it insulin or other medications, if needed. up with junk. It doesn’t feel good, and pretty soon it doesn’t look good either. It’s just not worth it. If you find that you can’t “just say no,” try eating an apple or 4–5 pieces of celery The brain requires a huge amount of glucose before going to an to function, which is why event that will studying hard often makes people feature food and hungry. drink you want to avoid. Because you deserve to feel nice and clean. You deserve better nutrition. It’s important to make healthy food choices most of the time, but don’t get neurotic. The best way to prevent diabetes is to keep your blood sugar stable with regular eating habits, at least 10–12 hours a day of fasting (water only, this usually happens overnight), and

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November 2018

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Natural Solutions for Indigestion BY SALLY KARLOVITZ, CN IF YOU ARE ONE of the more than 50 million Americans who suffers from digestive disorders, enjoying a family meal can become uncomfortable. Problems associated with the digestive tract can include indigestion, heartburn, gas, bloating, and constipation. Instead of reaching for an over-thecounter remedy that temporarily eases symptoms, try a natural remedy that eases symptoms and strengthens the digestive system.

GET QUICK RELIEF WITH CALCIUM. For those times when you do have a heartburn flare-up, calcium carbonate can help neutralize the acid and give quick relief. This mineral is effective for buffering the acid in the stomach and reducing irritation. In addition, calcium will not interfere with normal, essential gastric acid secretion like over-the-counter medications do.

TAKE A MULTI-PURPOSE DIGESTIVE ENZYME. Our bodies produce enzymes that break down fats, carbohydrates, and protein. As we age, these enzyme levels decline, leading to more problems with excess gas and indigestion. Enzyme supplements help by adding to the enzymes being produced in the body, improving digestion, and reducing heartburn and bloating.

SOOTHE AND PROTECT THE STOMACH LINING. Certain herbs and nutrients play a role in soothing the stomach lining and supporting digestive health. A patented complex of zinc and L-carnosine can help improve the integrity of the stomach lining. The zinc-carnosine blend may provide protection against damage to the stomach’s mucosal cells that can cause ulcers. Mastic gum is an Ayurvedic herb that provides antibacterial and soothing action, helping to protect the lining of the stomach and intestine. Don’t suffer with digestive discomfort. Try a natural remedy to improve digestion and reduce unwanted symptoms, and enjoy your favorite meals.

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November 2018

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From the Spice Cabinet to the Medicine Cabinet: Sweet Spices

Q&A

BY MARY ANN O’DELL, MS, RDN

Q:

LAST MONTH we looked at some of the savory spices known to have medicinal benefits in the body. This month, we shift to some of the sweeter spices, which also pack powerful therapeutic benefits.

A:

Cinnamon: This sweet spice is rich in antioxidant polyphenols, plant compounds that seem to help regulate blood sugar levels. Studies have found that cinnamon may help reduce the rise in blood sugar that happens after eating. Results of one study found that subjects with type-2 diabetes taking a daily 2-gram dose of cinnamon had decreased blood pressure and decreased glycated hemoglobin (a marker of blood sugar levels). This study adds to a growing body of evidence showing that active compounds in cinnamon may improve parameters associated with diabetes. Ginger: Ginger is probably best known as a tonic herb for the digestive system. Ginger has been shown to protect against stress-induced ulcers and improve digestion, and was found to be more effective than some medications for any form of nausea—from motion sickness to morning sickness. Ginger has also been used as a natural anti-inflammatory agent, improving circulation, reducing inflammation, and reducing pain associated with arthritis, rheumatoid arthritis, headaches, and menstrual cycles. Recent research also suggests that ginger is good for brain health and may support healthy cognition. Antioxidants in ginger play a protective role against oxidative stress in both the body and brain.

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I seem to be hearing a lot about magnesium lately. What’s the big deal?

Magnesium is an essential mineral that’s involved in over 300 biochemical reactions in the body. Most people hear of magnesium with calcium, since 40 percent of the body’s magnesium content is in bones, and its role in supporting calcium metabolism is well defined. But magnesium does much more. It is essential for energy production in the body, but also acts to relax muscles. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Taking extra magnesium in the evening can help relax you and improve sleep. Research suggests that low magnesium intake can lead to increased risk of death from heart disease, so it is important for overall heart health. Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains. But while it’s readily available, studies show that many Americans do not consistently get enough magnesium in their diets. In addition, many medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. Supplementing magnesium offers a way to fill in the gap of this essential mineral.

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Tranqui-Mag™ Magnesium Powder Promotes nerve, bone, & cardiovascular health.* Mix with water to create easily absorbed ionic magnesium citrate. Formulated for flexible dosing.

The Healthy Edge

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CRAZY FOR

COLLAGEN Showing up in everything from drink mixes to eye creams, promising youthful skin, shiny hair, stronger nails, improved joint function, and healthy digestion. Now, many studies are showing that the claims behind collagen are true. Here’s how to choose and use the best collagen for your needs by Lisa Turner

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C

ollagen, the most abundant protein in the human body, is responsible for regenerating and forming new tissue, and is crucial for skin, hair, nail, joint, and bone health. As we age, the skin’s collagen matrix starts to decline, collagen fibers break down, and the rate of regeneration slows dramatically. This process can start as early as the age of 25, and by the age of 40, collagen production generally decreases by 25 percent. By age 60, it decreases by more than 50 percent. The result: sagging skin, fine lines and wrinkles, and aching joints

Significant Science Supplementing with collagen has been shown in several studies to protect against bone and joint diseases and fight skin aging. Some highlights  People who took 3 grams of a collagen

extract significantly improved recovery after exercise. Collagen supplements reduced pain and decreased inflammation in people with osteoarthritis. Athletes who took 10 grams of collagen per day significantly improved joint pain, mobility, and inflammation. Skin elasticity was significantly higher in women who took 2.5–5 grams of collagen; skin moisture also improved. Supplementing with 1 gram of a collagen extract led to a significant reduction of skin dryness and scaling, a lessening of lines and wrinkles, enhanced circulation, and a significant increase in collagen levels in the skin. Collagen supplementation was found to stimulate tissue regeneration, reduce and prevent joint pain, slow bone density loss, and even lessen skin aging.

Know Your Type The type of collagen and the form in which it’s included in products are critical to its success. Up to 28 different kinds of collagen have been identified, but the vast majority fall into three categories, known as types 1, 2, and 3. Type 1 is found primarily in skin, bones,

tendons, organs, and blood vessels. It’s commonly found alongside type 3 collagen, and together, these two types make up about 90 percent of the body’s collagen. Type 2 collagen, on the other hand, makes up about 60 percent of the protein found in cartilage. When buying supplements, look for the collagen type that fits your specific needs. Type 1 and 3 collagens are used to support bones, improve nail strength, thicken hair and slow hair loss, minimize lines and wrinkles, and improve skin hydration and elasticity. Type 2 is used to support joints, lower back function, and temporomandibular joint disorder (TMJ). Types 1 and 3 collagen can be taken together, but it’s best to take type 2 separately, as taking it with the other types can diminish their effects. If you’re using all three, space them out by several hours—take type 2 in the morning, and types 1 and 3 in the evening, ideally on an empty stomach at bedtime.

Supplement Facts Studies suggest that a dosage of 2–10 grams per day of collagen is effective, and higher doses aren’t harmful. Look for hydrolyzed collagen (also called collagen hydrolysate), a form that’s been broken down to make it easier to digest and absorb. Hydrolyzed collagen also dissolves easily in cold water, making it more convenient to take.

For the highest quality, choose collagen products made from organic and/or grass-fed cows or sustainably sourced seafood. Pure collagen should be colorless when mixed with water, and virtually tasteless, unless you’re using a blend that includes flavors, extracts, or other ingredients. If a collagen product has a yellowish or brownish color, or an “off ” taste, it’s likely lower in quality. You’ll find collagen in powders, capsules, drink mixes, concentrated elixirs, gummies, and chewable tablets— choose the form that you think you’ll take most frequently. Some products may also contain vitamins A, C, or E, which help the body’s own production of collagen, or hyaluronic acid, a lubricating substance naturally produced by the body that helps retain collagen in joints and skin. Some blends also contain biotin and silica, which benefit hair and nails, or alpha lipoic acid, an antioxidant that encourages collagen production. Topical products, including lotions, creams, and serums, also contain collagen, usually in combination with jojoba oil, aloe vera, green tea extract, or other moisturizing and healing ingredients. While the collagen molecule is too large to be absorbed through the skin, it is a good humectant, helping the skin to retain moisture. There’s also some evidence that the amino acids in collagen can encourage the body’s natural production of collagen.

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The Healthy Edge

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(OPPOSITE PAGE) PHOTOGRAPHY: PORNCHAI MITTONGTARE

HEALTHY

. 22

& SWI ORZO RISOTTO WITH MUSHROOMS

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S

RD, P S C HA

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Y EATING made easy BY LISA TURNER

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(OPPOSITE PAGE) PHOTOGRAPHY: PORNCHAI MITTONGTARE

simple ways to enjoy the benefits of a Mediterranean diet

Based on the traditional foods of Greece, southern Italy, and Spain, the Mediterranean diet focuses on high consumption of vegetables, fruits, olive oil, legumes, and whole grains, along with moderate fish, dairy, and red wine consumption, and infrequent use of meat. It’s a plan worth following: studies show that the Mediterranean diet lowers the risk of heart disease, stroke, cancer, diabetes, and early death; more recent studies also link it with increased brain health in older adults and lower risk of Alzheimer’s disease. Take full advantage of this healthy eating plan with these 10 simple tips.

1

Double (or triple) your veggies

� Layer vegetables—eggplant, tomatoes,

We’re not kidding: the cornerstone of the Mediterranean diet is lots and lots of vegetables. Research overwhelmingly supports the health benefits of a plantheavy diet: one study found that people who ate seven or more servings of fruit and vegetables per day had a reduced risk of dying from cancer and heart disease. In another study, more than five servings per day slashed the risk of heart attack, stroke, cancer, and early death; and researchers estimated that 10 servings per day could prevent up to 7.8 million premature deaths. Some ideas to try:

broccoli, leeks, sweet potatoes, and more—into a casserole, or make a seven-veggie stew. � Make tomato sauce with herbs, garlic, and olive oil—heating tomatoes with oil makes their heart-protective lycopene more available to the body.

� Add vegetables to your breakfast, with

an asparagus, mushroom, and zucchini omelet, or mixed-vegetable breakfast burritos. � Turn spinach, shredded carrots, tomatoes, onions, red peppers, avocado, and hummus into a hearty wrap.

2

Learn to love legumes

Beans, peas, and lentils are a significant source of protein in the Mediterranean diet, and they’re also one of the best dietary sources of fiber— a cup of navy beans, for example, has more protein than two eggs and as much fiber as nine slices of whole-wheat bread. Legumes are also high in polyphenol antioxidants and resistant starch, an indigestible type of starch that has been shown to improve gut bacteria, reduce body weight, and protect against colon cancer and inflammatory bowel diseases. To add more legumes to your diet: The Healthy Edge

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ORZO RISOTTO WITH MUSHROOMS & SWISS CHARD Serves 6

� Purée white beans with

garlic and roasted red peppers for a zesty dip. � Sneak red kidney beans into vegetable soups. � Toss French lentils with arugula, tomatoes, red onions, radicchio, and olive oil for a protein-rich salad. � Turn chickpeas, brown rice, and chopped vegetables into easy veggie burgers.

3

Get hooked on fish

Fish and seafood are a good catch: they’re high in lean protein, selenium, vitamin B12, and vitamin D, and studies show that eating two ounces of fish per day could reduce risk of death by 12 percent. Fatty fish is even better: salmon, tuna, sardines, anchovies, herring, and mackerel are loaded with omega-3 fats that reduce the risk of heart disease, lower blood pressure, prevent cardiac arrhythmias and sudden death, relieve arthritis, improve mood, and protect eye health. To get more fish on your dish: � Layer cod or tilapia with asparagus,

leeks, peppers, olives, and herbs; wrap in parchment; and bake. � Thread shrimp on skewers with mushrooms, tomatoes, and chunks of zucchini, and grill. � Turn canned salmon or tuna into sandwich spreads or dips. � Add scallops or leftover cooked fish to pasta with peas, spinach, cherry tomatoes, and basil.

4

Change your oil

Olive oil, the primary cooking and seasoning oil of the Mediterranean area, is known for its remarkable health benefits. It’s high in monounsaturated fats that protect against cardiovascular disease, stroke, and other diseases, and one study found that olive oil reduced the risk of death from all causes by 26 percent. Nuts, olives, and avocados are other good whole-food sources of monounsaturated fat. To make your oil change easy:

� Add avocado, olives, nuts, and seeds to

salads and sandwiches.

4 1 1 1

Tbs. olive oil, divided lb. white mushrooms, sliced tsp. garlic,minced bunch Swiss chard, stemmed and chopped (10–12 cups) ¼ cup shallots, minced 2 cups dry orzo pasta ½ cup dry white wine 3½ cups warmed low-sodium chicken broth, divided ½ cup Parmesan cheese 2 Tbs. unsalted butter 1 Tbs. minced fresh sage Kosher salt and black pepper to taste

� Make your own homemade mayo with

pastured eggs or silken tofu, olive oil, and lemon juice. � Combine 1 part softened butter with 3 parts olive oil for a healthier spread for cooked pasta, vegetables, or bread. � Use olive oil and balsamic vinegar in place of bottled salad dressing to slash sodium.

5

Eat fruit for dessert

It’s high in fiber, low in fat, and loaded with antioxidants. And studies show that eating whole fruit is associated with a reduced risk of diabetes. Another study found that apples and pears significantly reduced the risk of stroke. Serve fruit for dessert, or snack on it between meals instead of chips or cookies. Some more sweet ideas: � Drizzle blackberries with Greek yogurt

and sprinkle with chopped walnuts. � Poach pears in white wine, vanilla,

star anise, and honey, and drizzle with crème fraiche. � Toss grapefruit segments with pomegranate seeds, blood oranges, and pistachios. � Serve a platter of grapes, sliced apples, and fresh figs with a selection of highquality cheeses. 22

This smooth and creamy dish features classic Mediterranean flavors from olive oil, garlic, veggies, pasta, and cheese.

1. Add 2 Tbs. olive oil to medium pan over medium heat. Sauté mushrooms until soft, and most of their liquid is evaporated. Add garlic, and sauté 1 minute more. Transfer to bowl, and set aside. 2. Blanch chard in boiling water, 1 minute. Drain and plunge into ice water to stop cooking. Squeeze out excess moisture, and set aside. 3. In pan from mushrooms, sauté shallots in 2 Tbs. olive oil over medium heat until softened. Add orzo, and continue cooking until pasta browns lightly. Add wine, and scrape up brown bits from bottom of pan. 4. Add 1½ cups of warmed chicken broth, and stir well. Continue cooking 10 minutes, add 1 cup of warmed broth, and cook 5 minutes more. Add remaining broth, and taste orzo for doneness. Stir in mushrooms and chard, and add Parmesan, butter, sage, salt, and pepper. Per serving: 410 cal; 15g prot; 16g total fat (5g sat fat); 50g carb; 15mg chol; 300mg sod; 4g fiber; 4g sugar

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that have been shown to have antibacterial, analgesic, brain protective, and other benefits. To savor garlic and herbs: � Combine garlic powder, onion powder, pepper, and dried herbs in a shaker, and use instead of salt. � Roast whole heads of garlic and spread on bread instead of butter or oil. � Add handfuls of basil and parsley to salads; stir minced herbs into soups and sauces; and garnish your meals liberally with chives or mint.

6

Garnish with dairy

Eating dairy has been shown to reduce the risk of diabetes, metabolic syndrome, cardiovascular disease, and obesity. But we’re not talking about adding heavy layers of processed cheese to sandwiches and pasta: the traditional Mediterranean diet included cheese and yogurt from pastured sheep and goats, in reasonable amounts. To get your cheese on mindfully:

� Use Greek yogurt mixed with herbs

and garlic instead of mayonnaise or salad dressing. � Add flavorful feta, Parmesan, or ricotta salata cheese to salads and sandwiches. � Top casseroles, cooked vegetables, or frittatas with shaved Asiago or Manchego cheese.

7

Amp up seasonings

The traditional Mediterranean diet includes lots of garlic and herbs, with less reliance on salt than the typical American diet. Garlic is rich in compounds that lower cholesterol, support healthy immune function, and may protect against cancer. And herbs are high in antioxidants and other chemicals; parsley, for example, contains phenolic compounds and flavonoids

24

8

Eat less meat

The traditional diet of the Mediterranean coast didn’t include a lot of meat, often for religious reasons. Additionally, the meat used was pasture-raised and grass-fed, and thus higher in omega-3 fats and conjugated linoleic acid (CLA), a compound that may reduce body fat, support immune function, and protect against cardiovascular diseases and cancer. Treat meat like a condiment, and eat only lean, organic, pasture-raised and/or grass-fed versions. Some more meaty suggestions:

� Make legumes your main source of

protein, and season them with small amounts of lamb cubes. � Sauté strips of chicken with lots of vegetables, garlic, herbs, and olive oil. � Layer a small portion of thinly sliced beef over arugula, spinach, and parsley, and sprinkle with feta cheese.

9

Eat pasta

It’s really okay: it’s made from a kind of wheat called durum that’s more slowly absorbed and is less likely to cause blood sugar spikes. Combining pasta with olive oil and high-fiber vegetables further slows absorption. Choose whole-grain versions (if you’re gluten-free, look for pasta made with legumes), skip the fatty cream sauces and handfuls of shredded cheese. Do your pasta the Mediterranean way:

� Toss linguini with olives, tomatoes,

clams or shrimp, olive oil, and handfuls of basil and baby spinach. � Purée white beans with garlic and olive oil, and toss with fusilli and green peas. � Layer penne pasta with eggplant, zucchini, mushrooms, onions, and tomato sauce; sprinkle with cheese and bake as a casserole.

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Make eating a social activity

Of course, fast food was unheard of in traditional Mediterranean diets— and so was eating alone, in the car, or at the computer. Typically, a homecooked meal was shared with friends, eaten slowly, and enjoyed with a glass of wine—studies show that moderate consumption of red wine protects against cardiovascular and other diseases. And this relaxed, stress-free way of eating may be as responsible for the health benefits of the Mediterranean diet as the food itself. To make your meals more social: � Learn to cook a few basics: a

vegetable frittata, a bean and vegetable stew, or a pasta and vegetable casserole are easy ways to make shareable meals. � Invite friends over. Share a bottle of wine and relax with conversation. � If you must eat alone, enjoy it. Sit at the table, turn off the television or computer, eat slowly, and savor every mouthful.

November 2018

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3 Keys to Fight Colds & Flu BY MARY ANN O’DELL, MS, RDN COLD AND FLU season is in full swing. Are you staying well? Most people don’t think about colds and flu until they actually get sick, but the time to think about it is now, before you are sick. Be prepared with these three steps.

1. Control Stress. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and proper sleep are ways to help your body handle stress. Taking extra B vitamins can also help to fight the damaging effects of stress on the nervous system. 2. Choose Nourishing Foods. Adding certain foods to your diet can help boost the immune system. Yogurt and kefir supply beneficial probiotics, mushrooms supply beta glucan, and berries and citrus fruits supply vitamin C and other antioxidants needed for a strong, healthy immune system. And reduce your sugar intake, because excess sugar can weaken the immune system. 3. Add Immune Boosting Nutrients & Herbs. Elderberry is one of the more popular seasonal herbs. It enhances the immune system and helps fight infection from viruses. Probiotics, the good bacteria in the intestinal tract, help support overall immune health, keeping bad bacteria and viruses from taking hold in the body. And homeopathic remedies can help fight symptoms of cold or flu without negatively impacting the immune system. Be prepared this cold and flu season. Take a proactive approach to staying well throughout the winter months.

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November 2018

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Aromatherapy: The Scent of the Season BY MARY ANN O’DELL, MS, RDN THE HOLIDAYS ARE FILLED with many familiar and comforting scents…fresh baked bread, peppermint sticks, and the scent of a fresh cut tree decorated for the season. In addition to these scents, there are many other scents that can cause positive changes in the mood, mind, and body. One way to access these scents is through essential oils, the concentrated aromatic oils of plants. These aromatic oils have been used since ancient times for the practice of aromatherapy, the use of essential oils for healing the body as well as for pleasing the senses. Through the sense of smell, aromatherapy stimulates the part of the brain that handles emotions and memory. Scent can affect mood and feelings, while at the same time causing physiological changes in the body. Citrus, peppermint, and rosemary can help rejuvenate and refresh the mind. Rose is known for its pleasing scent, but it can also give an overall sense of well-being. Ylang ylang and bergamot are scents that help relax, and lavender is the most popular scent studied for its positive benefits on sleep quality.

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7 drops lime essential oil

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Essential oils are not only used through inhalation, but also have external soothing and healing benefits for the body. Essential oils are now found in numerous cosmetic formulations, including lotions, soaps, oral care products, shampoo, bath oils, and bath salts. Aromatherapy lends itself to numerous gift ideas for others—or even for yourself—during the holiday season. Single and synergistic combination essential oils are available, along with natural fragrance oils, carrier oils, and diffusers. Aromatherapy products make perfect gifts that are not only pleasing to the senses, but also thoughtful to a person’s health.

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pure beauty

By Sherrie Strausfogel

beauty serums These potent formulas can work wonders on your skin

T

ake the time to add a serum to your skin care routine, and you will see results. Concentrated serums target your main skin concerns, delivering potent ingredients that penetrate deeper than moisturizers. Unlike moisturizers that sit on the surface, serums are formulated with smaller molecules, so they are easily absorbed. In fact, a few drops of serum applied 3–5 minutes before a moisturizer can actually improve the absorption of your moisturizer. Formulas vary, but most serums are designed to smooth, soften, and hydrate skin, which diminishes wrinkles and fine lines. They may also brighten your skin tone and fade discoloration. Or they may firm skin, boost collagen, soothe irritation, or stimulate circulation for a natural glow. Depending on their specific purpose, serums may include vitamin C, plant stem cells, and peptides to help stimulate

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collagen; alpha hydroxy acids and vitamin A (retinols) to help increase cell turnover; hyaluronic acid to hydrate and smooth skin; bearberry and licorice extracts to brighten skin and fade brown spots; and/or sea buckthorn to reduce inflammation and repair skin damage. “The best anti-aging serums are packed with plant stem cells and vitamin C,” says Nancy Neet, esthetician at The Allison Inn & Spa in Newberg, Oregon. “They help stimulate new collagen and elastin—the strands of tissue that give the skin its strength and flexibility.” The Allison’s Herbal Infusion Facial relies heavily on a plant stem cell booster serum to help rejuvenate skin and smooth fine lines and wrinkles. Echinacea stem cells stimulate new collagen, plump and firm skin, and improve elasticity. Stem cells from the butterfly bush (a plant native to Eastern Asia that is traditionally used for wound healing) help protect the skin against sun and environmental damage and increase lipid barrier protection. Vitamin C and other antioxidant vitamins reduce inflammation, boost collagen production, and also protect skin. “Plant stem cells in this facial work so well because they come from plants that are intentionally stressed,” says Neet. “When the plant defends itself, the cells that are extracted are stronger and more effective. Use a serum every morning and night and you really can improve the health of your skin.

Replenish and moisturize skin with Hyalogic Episilk Pure HA Face Serum. This intensely hydrating serum with hyaluronic acid helps support skin moisture and hydration to maintain a healthy skin appearance.

Recharge your skin with Skin by Ann Webb Apple Stem Cell Regenerating Serum. Mature skin will be energized with these resilient stem cells that help revive the skin and decrease lines and wrinkles. Apply to clean skin or under your favorite day or night moisturizers to boost the effects.

Blitz your skin with antioxidant and antipollution protection with MyChelle Dermaceuticals Perfect C PRO Serum. This professional-level formula boasts 25% L-ascorbic acid, the highest and most active form of vitamin C in skin care products.

Rejuvenate all types of skin with Cocokind Organic Facial Repair Serum. Rich in antioxidants and essential fatty acids, it helps repair the skin’s surface. Regenerative rosehip oil also helps to rejuvenate skin and lock in moisture for the whole day.

Smooth and enhance overall eye area with Reviva Labs Firming Eye Serum. This effective blend of DMAE, alpha lipoic acid, and vitamin C helps brighten dark circles and protects against future environmental damage.

November 2018

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clean eating

By Melissa Diane Smith

10 hidden sources of holiday gluten From Thanksgiving through New Years, watch out for these foods and products where the problematic protein lurks

G

luten, a protein found in many grains such as wheat, spelt, kamut, rye, and barley, lurks in all kinds of unsuspected places. Here’s a list of the top gluten-sneaky foods to watch out for during this festive time of year:

Soup—Gluten is found in many commercial soups, from thick “cream ofs” to clear broths and bouillon cubes, so it’s safest to avoid soup altogether if you’re a guest for a holiday meal or eating in a restaurant. At home, make soup out of homemade broth, or use broth or soup that’s certified gluten-free.

Gravy—Gravy is another common source of gluten: A roux made with wheat-based flour and fat is typically used to prepare it. For gluten-free gravy, start with coconut flour, then add stock and mix with an immersion blender.

Mashed Potatoes—Here’s one that surprised even me! If they’re homemade, most mashed potatoes are gluten-free. But some people (and certain restaurants) add a little flour to thicken their mashed potatoes. Ask to be sure.

Cream-based Dishes—Be wary of any dish with a cream base, because a gluten-containing cream soup was likely used to prepare it. For example, traditional green bean casserole is made with glutencontaining cream of mushroom soup. For a gluten-free choice, make green beans with toasted slivered almonds instead.

Imitation turkey and meat products—Popular meat substitutes like Tofurky Veggie Roast are made from vital wheat gluten, a concentrated source of the problematic protein. Skip the meat alternative, and use gluten-free ingredients to prepare an assortment of meatless seasonal dishes instead.

Scrambled eggs and omelets— Some restaurants add pancake batter when making scrambled eggs and omelets, or use packaged egg products that already contain batter or flour to make the eggs fluffier. They also tend to cook these egg dishes, as well as plain old fried eggs, on the same grill where pancakes were made. Based on your sensitivity to gluten, you may want to choose the safer route by ordering poached or hard-boiled eggs.

Some teas—Watch out for special holiday tea blends, some of which contain gluten-based flavors or barley malt. Single-ingredient teas, such as black, green, white, and rooibos, are naturally gluten-free. But some flavored teas contain

added gluten. Check the ingredients before you buy, or seek out certified gluten-free varieties or teas labeled gluten-free.

Alcohol—Beer, unless labeled otherwise, contains gluten. Rye, whiskey, bourbon, and scotch are also made from gluten grains. The distillation process generally makes these beverages safe to consume, but some people with celiac disease report adverse reactions. On the other hand, rum, potato vodka, and tequila are all made without gluten-containing grains. While wine is inherently gluten-free, some wines contain added colorings or flavorings that aren’t. Also be aware that some wine coolers contain additional ingredients that aren’t gluten-free.

Stamps and envelopes—Do you like to mail out Christmas or holiday greeting cards to friends and family? Be careful! The adhesive that makes stamps and envelopes stick can contain gluten. To avoid taking a chance, use a sponge to dampen envelopes, or try the self-adhering kind.

Did You Know?

The adhesive on many stamps and envelopes contains gluten. So be careful when mailing those holiday cards.

Turkey—Unprocessed, plain turkey is gluten-free. But read labels carefully, and make sure the turkey hasn’t been seasoned, marinated, or injected with something that contains gluten. Also make sure that the turkey isn’t packed with gluten-containing bread stuffing.

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

warm winter spread Satisfy your snack cravings and support liver health with our Tahini Miso Spread Pungent Tahini Miso Spread MAKES 1 GENEROUS CUP (ABOUT 8 SERVINGS)

Don’t let the color turn you off—spicy garlic and cayenne and rich tahini create a bold-tasting paste with a variety of culinary uses. ½ ½ 4 2

I

f your immune system is compromised, your health is basically toast. Your immune system is made up of an intricate network of cells, organs, and tissues that work together to accomplish one basic task: guarding your body from harmful influences. It does this by neutralizing foreign invaders such as bacteria, viruses, and parasites, as well as by fighting against the body’s own cells that may have changed due to an illness (cancer cells, for example). A big part of the immune system is the liver, which is basically ground zero for detoxification. The liver processes everything that comes into your body— food, environmental toxins, medicines (prescription or recreational), or anything else. It performs this detoxification dance with an intricate series of enzymes known as the cytochrome P450 enzymes, and it does it in two phases—aptly named Phase One and Phase Two—both of which are dependent on nutrients. So support your liver with this spread, which is a power pack for that vital organ. Fermented raw miso teems with probiotics for digestive and immune health, and spirulina has long been used as a detoxifier. Nutritional yeast adds a creamy texture with a zippy flavor that has been described as somewhere between nutty and cheesy . —Dr. Jonny

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cup tahini cup mellow white miso cloves garlic, minced Tbs. grated fresh horseradish (or use jarred, prepared) 2 Tbs. nutritional yeast 2 tsp. spirulina powder (or young wheatgrass or barley grass powder) ½ tsp. cayenne pepper 1. Combine all ingredients in a food processor, and process until smooth, scraping down sides as necessary. 2. Refrigerate spread in glass storage container. Flavors will combine and strengthen over time.

NOTES FROM THE CLEAN FOOD COACH This pungent spread will last for weeks. I usually make a double batch and keep it all winter long. Because of its warming qualities and the antibacterial nature of raw garlic and cayenne pepper, it acts like a kind of winter tonic. I use it at the first sign of any cold-weather bug. The flavor is very strong, so it should be used sparingly. Spread it thinly over whole grain crackers or toast; stir it into hot veggies or grains; or use as a dip with crudités. You can alter the ingredient amounts according to your personal taste preferences. Keep the miso/tahini base consistent and customize the rest for yourself.

Per 2 Tbs. Serving: 130 cal; 7g pro; 8g total fat (1g sat fat); 12gm carb; 0mg chol; 550mg sod; 4g fiber; 3g sugar

PHOTO (TOP LEFT): PORNCHAI MITTONGTARE

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