A P R I L 2019
love your liver
Ease hot flashes Plan a spring cleanse Green clean your home
spirulina for detox
2/25/19 5:12 PM
12 Sugar Alternatives A spoonful of sugar may seem relatively harmless. It does, after all, make the medicine go down. But it’s the amount of it that we ingest every year (around 77 pounds per person!) that’s the real problem. A nonnutritive substance, refined white sugar increases inflammation and oxidative stress and is linked to the obesity and diabetes epidemic. It’s also a known immunosuppressant and has been shown to reduce the germ-killing ability of white blood cells for up to five hours after consumption, according to nutrition expert Ann Louise Gittleman, PhD. That’s enough to make anyone feel ill! But there may be those times when you want to enjoy something on the sweeter side of life.
Find 12 alternatives to help you cut sugar at www.tasteforlife.com/12-sugar-alternatives
1/15/19 10:16 AM
12/17/18 11:34 AM
April 2019 vol. 15 no. 4
6 From the Editor’s Desk 8 Health Pulse
Key nutrients prevent cataracts • Get your lutein in a smoothie • CBD may ease symptoms of autism • More
10 Healthy Glow
Protect your skin from sun damage.
16 Herbal Healing
Support your liver, naturally.
20 Supplement Spotlight
plan a total life cleanse Everything you need to know for a healthy detox.
Everything you need to know about omegas.
23 Weighing In
Get a handle on food cravings.
Tips for greening your spring clean.
28 Sports Nutrition
The latest on supplement adulteration.
30 Everyday Remedies Help for hot flashes.
Cover: Fish oil capsules and spirulina tablets
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes April 2019
l remedies 5 2/27/19 3:14 PM
from the editor ’s desk
Cleaning up This edition of remedies has a clear theme of cleaning up, both inside our bodies and inside our homes. Jonathan Glass offers a guide for a detoxifying cleanse (page 16), focusing on key foods and supplements. Victoria Dolby Toews zeroes in on the liversupportive trio of milk thistle, turmeric, and spirulina (page 16). And herbalist Maria Noël Groves helps ensure that you’ll choose the “cleanest” supplements for your body and the environment (page 28). “Green Clean” (page 25) explains what to look for— and what to avoid—in household cleaning products. The list of potentially dangerous chemicals in these solutions is long, but a few simple guidelines can help you avoid most of them. As I write this, it’s bitter cold in New England, and I’m lacking the motivation to get down on my knees and deep-clean anything. But by the time you read this note, I’m hoping that we’ll be in the midst of a warm early spring, where I’ll throw open the windows, find the vinegar and baking soda, and set to work scouring every corner of the house. This month we also present an overview of omega fatty acids (page 20), some common-sense rules for protecting yourself from the sun (page 10), and a quick look at easy remedies for reducing hot flashes (page 30). Here’s to a wonderful spring.
Chief Content Officer and Strategist Lynn Tryba Contributing Editor Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Graphic Designer Ronna Rajaniemi Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service firstname.lastname@example.org Client Services Director—Retail Judy Gagne 800-677-8847 x128 Client Services Director—Advertising and Digital Ashley Dunk 800-677-8847 x190 Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell
EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2019 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in remedies may not be reproduced in whole or in part without express permission of the publisher.
Creative and Sales Offices: 149 Emerald Street, Suite O, Keene NH 03431 603-283-0034 Printed in the US on partially recycled paper.
Rich Wallace, editor The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
Products advertised or mentioned in this magazine may not be available in all locations. 6 remedies
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make it count Guidelines for walking often specify “moderate” or “vigorous” efforts, but how do you figure out which is which? A new study found that cadence is a good measure of intensity. The researchers concluded that for adults ages 21 to 40, taking about 100 steps per minute qualifies as moderate intensity, and an increase to 130 steps counts as vigorous. An easy way to test is to count steps for 15 seconds and multiply by four. Federal guidelines call for 150 minutes per week of moderate exercise or 75 minutes of vigorous workouts. “If you just tell people to walk at their normal speed, they probably are going to walk above 100 steps per minute,” said researcher Elroy Aguiar, PhD, of the University of Massachusetts. “Walking for health benefits just got easier to track,” University of Massachusetts at Amherst, 2/1/19
keep your eye on these nutrients Consuming more of certain nutrients can lower the risk of age-related cataracts, according to a new study. All of these nutrients are widely available in supplement form, but we’ve listed good food sources as well. n V itamin A (apricots, mangoes, tuna, cantaloupe) n V itamin C (bell peppers, broccoli, spinach, citrus fruits) n B eta carotene (butternut squash, lettuce, sweet potatoes, carrots) n L utein and zeaxanthin (kale, collard greens, chard, paprika) “Dietary vitamin and carotenoid intake and risk of age-related cataract” by H. Jiang et al., Am J Clin Nutr, 1/9/19 l “Foods highest in lutein+zeaxanthin,” https://NutritionData.self.com l “Vitamin A in fruits & vegetables”; “Vitamin C in fruits & vegetables,” www.FruitsandVeggiesMoreMatters.org
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CBD oil may ease insomnia Cannabidiol, better known as CBD oil, appears to work as a sleep aid, according to a recent review of studies. The authors noted that “research on cannabis and sleep is in its infancy and has yielded mixed results,” but they pointed to CBD benefits that included relief from insomnia, REM sleep disorder, and excessive daytime sleepiness. The same review found that tetrahydrocannabinol (THC) may have long-term negative effects on sleep quality. “Cannabis, cannabinoids, and sleep: A review of the literature” by K.A. Babson et al., Curr Psychiatry Rep, 4/17
did you know? Children with autism saw improvement in a substantial number of symptoms following treatment with cannabis oil that contained 30 percent cannabidiol oil (CBD) and 1.5 percent tetrahydrocannabinol (THC). The oil was found to be safe and well tolerated in relieving seizures, depression, restlessness, rage, and other symptoms. Sleep, concentration, quality of life, mood, and the ability to dress and shower independently all showed significant gains. “Medical cannabis relieves symptoms in children with autism,” American Associates, Ben-Gurion University of the Negev, 1/31/19
smart smoothies Consuming spinach in a juice or smoothie appears to be the best way to obtain lutein— an important nutrient. The antioxidant has been shown to reduce inflammation in people with coronary artery disease. It’s also vital for eye health. Researchers tested preparation methods “that are often used when cooking at home,” said cardiologist Lena Jonasson, MD, PhD, “and we have compared several temperatures and heating times. We have also investigated methods of preparation in which the spinach is eaten cold, such as in salads and smoothies.” The researchers found that cooking times matter. Boiled spinach, for example, retains less lutein over longer cooking times. Frying it degraded the lutein content very quickly. “Best is not to heat the spinach at all,” said lead author Rosanna Chung. PhD. “And even better to make a smoothie and add fat from dairy products, such as cream, milk, or yogurt.” “Getting the most out of spinach—maximizing the antioxidant lutein,” Linkoping University, 12/21/18 l “Liberation of lutein from spinach . . .” by R.W.S. Chung et al., Food Chem, 3/19
l remedies 9 2/27/19 8:28 AM
don’t get burned protect your skin from the sun
We’ve all heard the “rules” for staying safe in the sun: Use sunscreen, wear protective clothing, and avoid excessive sun exposure. However, research suggests that preventing sun-related skin damage may be more complex than previously assumed.
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Each year more than two million Americans develop skin cancer (either basal or squamous cell carcinoma), and up to half of those who live to 65 will be diagnosed with a skin cancer tumor. Given those odds, it’s no wonder that researchers continue to seek ways to reduce our risk. Four main factors are linked to skin cancer development: family history, indoor tanning, ultraviolet (UV) radiation exposure, and incidence of severe sunburns. We can’t control our genes, but we can avoid other risk factors.
Say no to indoor tanning Although tanning beds have historically been considered “low risk,” some experts advocate reclassifying them as “moderate risk” due to research that suggests the chance of developing melanoma increases by as much as 75 percent for those who use tanning beds or sun lamps. This is especially true if regular use begins before age 30. The World Health Organization has classified tanning beds and sun lamps as carcinogenic.
Choose the right sunscreen Sunscreen provides protection from UV light. Look for a broad spectrum sunscreen with UVA and UVB protection. Sun protection factor (SPF) determines a sunscreen’s protection against UVB rays, but values greater than 50+ can fool people into thinking they can spend more time in the sun, which may lead to skin damage. Avoid sunscreens with added vitamin A, called retinyl palmitate, which has been linked to an increased risk of skin cancer.
Wear protective clothing Public health agencies across the board agree that sunscreen alone is not enough to prevent damage to skin from sun exposure. Choose shirts with long sleeves, pants, sunglasses, and a wide-brimmed hat to get the most protection from UV rays. —remedies staff “Best sunscreen: Understand sunscreen options,” www.MayoClinic.org l “Eight little-known facts about sunscreens”; “Skin cancer on the rise,” Environmental Working Group, www.EWG.org
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spring total life cleanse is the perfect time for a
It’s ideal to cleanse at least twice a year. Spring and fall cleanses tend to be the most powerful, but many people find winter and summer cleanses to be very effective. 12 remedies
Fall cleanses especially benefit detoxification of the lungs and large intestine, which is essential for optimal well-being. Fall cleansing is a great way to wind down from the summer and ramp up for the new year. It also paves the way for a healthier winter season. Spring is the most powerful time to cleanse, as it supports efficient detoxification of the liver, the most important organ of detoxification. Spring is about
new beginnings. The body loves to cleanse in the spring, and it is often a time of efficient weight loss. Winter cleansing, while not traditional, is perfect for supporting immunity and recovering from the holidays. It could be called “the Recovery Cleanse.” After the onslaught of Halloween, Thanksgiving, Christmas, Hanukkah, and New Year celebrations—winter cleanses are often greatly appreciated!
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Excerpted from Total Life Cleanse: A 28-Day Program to Detoxify and Nourish the Body, Mind, and Soul by Jonathan Glass, MAc, CAT, © 2018 Healing Arts Press. Printed with permission from the publisher, Inner Traditions International. www.InnerTraditions.com
Off the cleanse/On the cleanse diet OFF THE CLEANSE—FOODS
ON THE CLEANSE—FOODS
Coffee, black tea, and processed chocolate
Green tea, ginger and herbal teas, and raw cacao
All alcohol, including beer and wine
Kombucha (only for transitional use*)
All refined sweeteners (including sugar, corn syrup, and all artificial sweeteners)
Stevia, raw cacao, raw honey (in moderation), and agave syrup (in moderation and only for transitional use)
Nonorganic foods and GMO foods
Animal products including meat, fish, and eggs
Organic tofu, tempeh, mung beans, Total Life Cleanse (TLC) soaked nuts and seeds (phases 1 and 2 begin phasing meat, fish and eggs out; phases 3 and 4 completely eliminate meat, fish, and eggs)
Processed tofu or other processed soy products
Organic tempeh, tofu, and beans (minimize lentils and emphasize mung beans
Cow’s milk and soy milk
Organic raw almond, rice, hemp, or coconut milk; kefir (in moderation and only for transitional use)
Other dairy products, including cheese, as well as processed vegetarian cheese
Organic tofu, cashew-based organic cheeses (only for transitional use )
Gluten-bearing grains (wheat, oats, rye, barley, triticale, kamut, spelt) and their products (bread, pasta, couscous, etc.)
Organic white or brown basmati rice, organic short-grain brown rice, purple rice, amaranth, buckwheat, millet, and quinoa (soak rices overnight and change water when cooking)
Corn and all corn products, rice chips, potato chips, rice cakes, and all other processed grain products
If you absolutely must: organic baked blue corn chips (very sparingly), raw chips, and TLC-friendly crackers
Salted, fried, or baked nuts and seeds of any kind and all peanuts
Organic raw or lightly toasted chia, flax (ground), pumpkin, sesame, and sunflower seeds and almonds, Brazil nuts, pecans, pine nuts, and walnuts (all in moderation)
Tomatoes, white potatoes, Organic vegetables, red potatoes, sweet potatoes, green peppers, and eggplant (memand (in moderation) red peppers bers of the nightshade family)
Summer cleansing supports the heart and cardiovascular system. It’s easy to sweat and eat light in the summer. Therefore, it’s an excellent time to focus on cleansing the lymphatic system as well as supporting the heart and decreasing systemic inflammation.
Refined table salt
Whole salts, including Celtic, Himalayan, and black salt
Seasonings with sugar, soy protein powder, or brewer’s yeast
Unrefined herbal seasonings
All processed vegetable oils (including corn oil and sesame oil) and animal fats
Organic ghee (from humanely treated cows); organic flax, olive, hemp, chia, and coconut oils; sesame oil is to be used externally only (use all oils for cooking in moderation)
Balsamic, white, and wine vinegars
Organic raw apple cider vinegar
Tap water and carbonated water
Filtered or spring water, ionized water, or lemon water
Organic apple and pomegranate juice (only for transitional use)
Apples, bananas, berries, grapefruit, lemons, limes, and pomegranates (1:2 ratio of fruits to vegetables)
All canned and processed foods
Organic frozen vegetables and berries
*“For transitional use” means to use these foods early on in the cleanse to transition from an off-the-cleanse diet. For example, one might drink kombucha for a few days to transition from drinking wine every night. April 2019
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continued from page 13
The TLC Shopping List
is meant to serve as a guide to the groceries you will need for the cleanse as well as the additional supplements and herbs that are optional.
Supplements and Herbs
Organic ghee or coconut oil
For cooking and for the Ayurvedic deep detox; coconut oil can also be used externally (cooling)
Great source of fiber and essential fats
Great source of protein and essential fats
Organic frozen berries
Blueberries, blackberries, and strawberries—½ to ¾ cup per day
To help balance blood sugar levels and sugar cravings
As many as 2 per day
Unhulled, light tan—1 oz per day
Almonds, walnuts, and/or pecans— about 15 nuts per day
Dandelion root and leaf, fennel seed, ginger, green tea, milk thistle seed, rosemary, tulsi, and yerba mate (in bags or as loose herbs); the Yogi Tea Detox tea blend is also excellent
Split mung beans
Preferably yellow—½ to 1 cup per day
Brown or white basmati rice, buckwheat, amaranth, and quinoa are excellent TLC grain options—½ to 1 cup per day
Look for products derived from peas, rice, hemp. For those who may require additional plant-based protein due to high levels of exercise and physical activity
Probiotics and digestive enzymes
To optimize digestion
Whole salts, such as Himalayan or Celtic salts, are best—a 6- to 12-ounce bag should be fine for the cleanse
Adrenal support herbs
Rhodiola, ashwagandha, tulsi (holy basil), and schisandra are good choices
Organic vegetables and leafy greens
Chard, arugula, spinach, dandelion greens, beets, beet greens, broccoli, cauliflower, red potatoes, sweet potatoes, and other non-nightshade vegetables
Additional Items ITEM
Up to 1 per day
Squeeze bottle for oil
Container and applicator for external oleation with sesame oil
A wonderful detoxifier
An excellent source of probiotics
All-natural soaps, shampoos, deodorants, conditioners, and other body-care products
All body care products should be natural and free of commercial chemicals and toxins
Organic lemons and limes
At least ½ lime or lemon per day
Any nontoxic cleaning products; vinegar and water combined 50/50 works great
To wrap dry kitchari (a dish made of split mung beans and white basmati rice with spices)
Nontoxic household cleaners Neti pot
Use regular refined sea salt (less than ½ teaspoon used daily)
Up to 2 cups per day
Organic fresh ginger root
A couple of slices each day for adding in smoothies and vegetable dishes; benefits digestive power
Stevia or raw honey
Stevia is preferable; use the real plant, not the refined stevia sold as a white sugar substitute in stores
Ground ginger, coriander seed, cumin, cayenne, turmeric, hing (asafetida), cardamom, cinnamon, fennel seed, black mustard seed, and/or whole cloves (depending on your personal preference and which kitchari recipes you choose)
Organic sesame oil
For external use (sesame warms, coconut cools)
Preferably high lignans to add to smoothies
Chia seeds & avocados offer beneficial essential fats.
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liver-loving supplements these three stand out
There’s a lot to love about your liver. This important organ performs essential roles in hundreds of vital functions, from regulating cholesterol levels to converting fats into energy.
Every minute of the day nearly one-third of your blood supply circulates through it, filtering out unwanted substances and toxins. The detoxifying functions of the liver work in concert with the colon, kidneys, lungs, lymphatic system, and skin to support the overall detoxification of the body to clear out things as mundane as carbon dioxide and as exotic as food additives, heavy metals, medications, and cigarette smoke. In short, your liver is the primary organ involved in the breakdown of every toxic substance your body encounters, whether you ingest, inject, touch, breathe, or otherwise come into contact with it. It also prevents the accumulation of waste products. Providing your body with one or more of the following three supportive detox herbs helps ensure that your liver can keep up with the essential housecleaning chore of keeping your body detoxified.
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A Surprising Fact The liver can continue functioning —and regenerate itself— even if it loses three-quarters of its cells.
Milk Thistle This herb really shines when it comes to liver health. It’s been the herb of choice for all manner of liver ailments for more than 2,000 years, and modern research backs up this traditional application. The active constituent of milk thistle, called silymarin, shows remarkable liver-protective effects for a wide range of health problems affecting the liver, while also just plain making the liver healthier. For those regularly taking certain pain relievers, such as acetaminophen (Tylenol) which is hard on the liver, supplementing with milk thistle at the same time helps counteract the potential liver damage from the medication. A daily dosage (backed by numerous studies) is 420 milligrams of silymarin.
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continued from page 17
Turmeric Turmeric, which is best known as a key spice in curry powder, conveys many health benefits, including for the liver. The active constituent in turmeric (called curcumin) serves as a powerful antioxidant and antiinflammatory, and supports healthy liver function. In addition to providing general liver support, curcumin has documented benefits in certain liver-specific ailments, including a condition called nonalcoholic fatty liver disease (NAFLD), which affects upward of 100 million Americans. Research has progressed to the human stage, with NAFLD indicators improving with curcumin supplementation in adults with this condition.
Spirulina A category of supplements known as green foods gently support your body’s efforts at detoxification. Green foods include spirulina, wheat grass, and other chlorophyll-rich plants. Several studies document the liver-protective effects of spirulina, confirming that this supplement deserves a spot in any listing of liver-loving natural products. —Victoria Dolby Toews, MPH “Hepatoprotective effect of silymarin” by N. Vargas-Mendoza et al., World J Hepatol, 3/27/14 l “Neutraceutical approach to non-alcoholic fatty liver disease (NAFLD): The available clinical evidence” by A.F.G. Cicero et al., Nutrients, 9/18 l “Review of natural products with hepatoprotective effects” by E. Madrigal-Santillán et al., World J Gastroenterol, 10/28/14 l “Role of curcumin in disease prevention and treatment” by A.H. Rahmani et al., Adv Bio Res, 2018 l “Silybin, a major bioactive component of milk thistle . . . chemistry, bioavailability, and metabolism” by M. Bijak, 11/10/17; “Silymarin/silybin and chronic liver disease: A marriage of many years” by A. Federico et al., 1/24/17, Molecules l “Turmeric supplementation improves serum glucose indices and leptin levels in patients with nonalcoholic fatty liver diseases” by R. Navekar et al., J Am Coll Nutr, 5-6/17
Liver’s Supporting Cast Liver-supporting supplements come in many varieties, including these. • Alpha lipoic acid. This antioxidant supplement protects the liver from harmful free radicals, making it particularly beneficial for those with hepatitis, cirrhosis, and even the liver damage caused by ingestion of poisonous mushrooms (although in this case, the alpha lipoic acid is administered intravenously). • A supplement called S-adenosyll-methionine (SAMe) plays a role in numerous liver functions and has been documented in several studies to support a healthier liver. • The mineral selenium also serves as a powerful antioxidant and can be supportive for those with liver problems. • Phosphatidylcholine is a compound that serves as a normal part of every cell membrane in the body. Supplementing with phosphatidylcholine can help the liver recover from toxic exposure to things like tobacco, alcohol, certain mushrooms, viruses, and over-thecounter and pharmaceutical drugs.
Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
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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.
2/28/19 2:28 PM
omegas by the numbers why you need 3, 6, and 9
Americans have long been phobic about consuming fats— even the good kinds. While this attitude is changing, most American diets remain deficient in certain omega-3 fatty acids, and this lack can contribute to negative health outcomes. 20 remedies
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Omega 3 Sources
Omega 6 Sources
Omega 9 Sources
Omega 3s—along with omega 6s—are considered “essential” fatty acids. This means the body can’t make them, so they must constantly be replenished for good health. Fish oil is rich in two omega-3 polyunsaturated fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). To increase your intake, consider eating anchovies, herring, wild salmon, mackerel, and sardines. Other choices include grassfed meat, flaxseeds and flax oil, chia seeds, and walnuts. Experts advise that healthy people consume 250 to 500 milligrams (mg) of omega 3s per day. If you’re not a fan of fish, consider omega-3 supplements.
Ideally, we should consume about twice as many omega 6s as omega 3s. However, because so many processed foods (such as commercially processed vegetable oils and grains) contain omega 6s, the average ratio is 17:1. This can lead to an excess of inflammation in the body. A study from researchers at Ohio State University showed that improving the ratio of omega 6s to omega 3s decreased the risk of hip fractures. The key is to cut down on processed foods and focus instead on gamma linolenic acid (GLA), a high-quality omega 6. GLA is a powerful anti-inflammatory and can be found in supplements made from the oils of the black currant, borage, and evening primrose plants.
Our bodies can synthesize omega 9s from food, so they are not considered “essential” like omegas 3 and 6. Omega 9, an oleic acid, can be found in olives, olive oil, avocado oil, macadamia nuts, and almond butter.
Why You Need Omega 3 Omega 3 is cardioprotective and linked to lower levels of inflammation. Increased intake of omega 3s lowers triglyceride levels and the risk for high blood pressure and Type 2 diabetes. Fish oil supplements may help reduce joint pain in rheumatoid arthritis. Studies have also found that omega 3 intake can help prevent depression and anxiety and improve symptoms of ADHD. Omega 3s can also help prevent atopic dermatitis, lessen the risk for macular degeneration, protect visual and neurological development in infants, fight certain cancers, and help with conditions such as asthma, Crohn’s disease, inflammatory bowel disease, and psoriasis.
Why You Need Omega 6 In addition to promoting weight loss by increasing the body’s fat-burning ability, GLA helps fight allergy symptoms and inflammatory diseases such as arthritis, asthma, eczema, and psoriasis. It’s also useful for diabetes, PMS, osteoporosis, and ulcerative colitis. Omega 6s are also effective for lowering total and LDL (bad) cholesterol levels. Used in combination with omega 3s, omega 6s can significantly reduce the risk of death from heart disease and help protect vision.
Why You Need It Omega 9 can help lower blood pressure and LDL cholesterol while increasing HDL cholesterol. It may help boost memory. —remedies staff “The association of red blood cell n-3 and n-6 fatty acids with bone mineral density and hip fracture risk in the Women’s Health Initiative” by T.S. Orchard et al., J Bone Miner Res, 3/13 l “Diet and psoriasis . . .” by J.W. Millsop et al., J Am Acad Dermatol, 9/14 l “Do long-chain omega-3 fatty acids protect from atopic dermatitis?” by I. Reese and T. Werfel, J Dtsch Dermatol Ges, 9/15 l “Polyunsaturated fatty acids for the primary and secondary prevention of cardiovascular disease” by A.S. Abdelhamid et al., Cochrane Database Syst Rev, 7/18 l “Potential benefits of omega-3 fatty acids in non-melanoma skin cancer” by H.S. Black and L.E. Rhodes, J Clin Med, 2/16
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Nutrition for Kids! ®
3/4/19 3:22 PM
crush your food cravings these strategies can help We’ve all experienced that sudden “need” to have a chocolate bar after a stressful day. But for some people, food cravings occur regularly, sabotaging their efforts to get healthy and undermining their self-esteem.
The easiest craving to resist is the one that never strikes, so prioritize strategies that prevent cravings. These include meal planning, eating a nutrient-dense diet, healthy lifestyle practices (sleep, exercise, relaxation), and adjusting the food cues in your environment. If occasional cravings still arise, having a toolkit of readily accessible techniques (texting a buddy, doing a mini meditation) is key to shifting out of craving mode.
Prevention Strategies n Nutrient density: Deficiencies in nutrients such as zinc, iron, B vitamins, and magnesium or healthy fats can leave you tired and stressed. This depleted state can trigger cravings. Consider a multivitamin/mineral or individual supplements to fill in the nutritional gaps. A diet rich in high-quality protein, lots of colorful plant foods, and natural fats is a great insurance against deficiency-driven cravings. Meals planned around whole foods also crowd out processed junk foods, which can drive cravings because of their highly palatable flavor combinations and additives. Many of them are engineered to be addicting! n Meal planning: Planning the day’s meals and snacks ahead of time helps crush cravings in two ways. Regular, balanced meals provide appetite-quelling nutrients that prevent blood sugar swings that perpetuate the craving cycle. And knowing that a satisfying meal is waiting makes it easier to resist impulsive snacking. n Lifestyle: Studies show that sleep deprivation causes dysregulation of hunger hormones, leading to impulse snacking. In addition to sleep, prioritize regular exercise. It suppresses appetite and combats stress, another craving trigger. Yoga, mini meditations, and playing with a pet also work. n Environment: Just like Pavlov’s famous dogs, humans react to environmental cues that prompt us to eat. Even a simple strategy like keeping snacks in a cupboard instead of visible within arm’s reach can contribute to an environment that encourages mindful food choices. —Lili Hanft “Association of leptin with food cue-induced activation in human reward pathways” by M. Grosshans et al., Arch Gen Psychiatry, 2012 l “Eating behaviours and food cravings; influence of age, sex, BMI, and FTO genotype” by H.M. Abdella et al., Nutrients, 2/19 l “A review of food craving measures” by M. Taylor, Eat Behav, 1/19 l “Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol” by E.C. Hanlon et al., Sleep, 3/16
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One capsule of Kyo-Dophilus 9 from Wakunaga of America provides 3 billion cells of nine strains of probiotic bacteria to support intestinal balance and immune support. www.Kyolic.com 800-421-2998
Targeted Choice Thyroid Boost Vegetable Capsules from Bluebonnet Nutrition contain a blend of sustainably harvested or wildcrafted botanical extracts, free-form L-tyrosine, iodine, and brown seaweed to help maintain healthy thyroid hormone levels. www.BluebonnetNutrition.com
Ridgecrest Herbals’ Thyroid Thrive addresses the entire endocrine system, providing your body with the nutritional tools it needs to help the thyroid gland function effectively. www.RCHerbals.com
American Health’s Ester-C delivers 24-hour immune support with just one serving daily. It’s non-acidic and gentle on the stomach. www.AmericanHealthUS.com
Amyloban 3399 from Mushroom Wisdom is made from an innovative extract of concentrated compounds from lion’s mane mushroom to support healthy brain function and sleep quality.
Irwin Naturals’ Melatonin plus 5-HTP & Rhodiola combines melatonin and L-theanine with 5-HTP and traditional botanicals to promote a restful sleep.
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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green clean Top tips for nontoxic spring cleaning Air quality control Some houseplants, like this spider plant, can remove common indoor air pollutants.
Spring has finally arrived, and with it comes that irresistible itch to tidy up. But before you start spraying and scrubbing, you might want to consider a nontoxic strategy. Green cleaning products are the safe way to clear the cobwebs and welcome spring. Here are some top tips to help you get started. April 2019
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Be a savvy shopper On average, Americans use up to 25 gallons of toxic chemical products in their homes each year. Choosing the best product for your needs can be daunting. Companies are not required to list every ingredient in their cleaning products, so it can be hard to know exactly what you’re getting. When buying detergents and soaps, look for phrases on the bottle like “phosphate free,” “chlorine free,” and “not petroleum based.” Bonus points if the product says it is biodegradable. You’ll also want to steer clear of the word “fragrance,” which can cover a wide variety of ingredients, including phthalates. Fragrances derived from essential oils are safe.
You might also want to look for the Safe Choice label, developed by the Environmental Protection Agency to make finding safe cleaning products easier. (A previous iteration of the program was known as Design for the Environment). Each product being considered for a Safe Choice label undergoes a thorough review of every ingredient—no matter how much or how little is contained in the final product—and products must meet stringent criteria for the safety of humans and the environment including carcinogenicity, reproductive and developmental toxicity, toxicity for aquatic life, and persistence in the environment. Thousands of products now carry the Safe Choice label.
Partners in Grime
Meet nontoxic, effective natural cleansers that you probably already have in your pantry!
Look for it This label tells you at a glance that a product both performs well and is safer for human health and the environment than other choices on the market.
Lemon essential oil
is a natural when it comes to deodorizing and disinfecting.
mixed with a bit of water makes a thick paste. Just add a little elbow grease and watch tough messes disappear!
Vinegar combined with baking soda
makes a great toilet bowl cleaner! 26 remedies
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Keep kids safe
Make your own In addition to the many nontoxic commercial products available, it’s remarkably easy to make your own safe cleaning products. In fact, you probably already have a lot of the ingredients in your pantry! To make an all-purpose cleaner, all you need is four tablespoons of baking soda and a quart of warm water. You can use this mixture to clean hard surfaces like counters and the inside of the refrigerator. This solution is even safe on stainless steel sinks and appliances. For crystal-clear windows, you can make an effective glass cleanser by
mixing together two cups of water, half a cup of vinegar, and one to two drops of your favorite essential oil in a spray bottle. To make a basic scouring powder for toilets, simply combine one cup of baking soda with about a quarter cup of vinegar. Scrub the mixture onto the surface you want to clean with a toilet brush and then flush. You can use the same mixture to clean the tub, scrubbing the mixture on with a damp sponge, and then letting it stand for a few minutes before rinsing well. —Kelli Ann Wilson
“9 homemade household cleaners—how to make DIY all purpose cleaners” by Lauren Smith, www.GoodHousekeeping.com, 1/11/18 l “Get the dirt on nontoxic spring cleaning” by Clara Chaisson, Natural Resources Defense Council, www.nrdc.org, 3/9/17 l “Infographic: Spring cleaning safety tips,” University of Pennsylvania Medical Center HealthBeat, http://share.upmc.com, 3/16 l “Learn about the safer choice label,” www.EPA.gov l “Non-toxic household cleaners,” www.cvswmd.org
Despite our best efforts to use the safest products available, accidents can still happen. Here are some ways to keep kids safe. • Always choose products with safety caps. They can’t always prevent children from gaining access to products, but they can at least make it harder. • Do not allow children to play with product containers— even with safety caps they can still be opened, especially if the containers are thrown hard enough. • Cleaning products should always be stored out of the reach of children. • Any products that might be harmful or toxic, even all-natural ones, should be locked up. April 2019
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addressing adulteration how to make sure your supplements are safe and sustainable
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You’ll often hear that the dietary supplements industry is “unregulated” in the US. This is definitely not true. All producers of dietary supplements are required to follow the Food and Drug Administration’s Current Good Manufacturing Practices (CGMPs) for dietary supplements and are subject to unannounced inspections. These CGMPs include rigorous quality control testing and procedures to ensure that everything sold is safe and accurately identified. Unfortunately, adulteration (illegally) still exists. Adulteration is the intentional or unintentional inclusion of ingredients that are not expected nor identified on the label. This typically occurs on the raw materials level: A wildcrafter intentionally or accidentally harvests a more abundant plant to supplement or replace the desired, less-abundant plant; an unethical supplier (often in China) replaces or cuts a product with a cheaper alternative to make a profit. Examples range from relatively harmless (sawdust and prickly pear cactus in “hoodia” supplements, and maltodextrin cut with maca) to dangerous (libido supplements laced with pharmaceutical drugs; liver-toxic kava leaves in place of the roots). Other examples of liver-toxic adulterants include germander in place of skullcap, and Chinese cohosh species intermixed with our native black cohosh roots.
Watch for these While some adulteration is accidental, most is intentional. It usually occurs when a substance is popular but rare, expensive, or difficult to grow. Ginseng, essential oils (especially expensive ones like rose), bilberry, weight-loss products, libido products, and sports/athletic products are among those often adulterated with potentially dangerous ingredients. In China, it’s not uncommon to place metal among the material or to dip a mushroom in lead filaments to make it weigh more.
Reduce your risk ● Shop at high-quality stores such as natural food stores, co-ops, and herbalist-run herb shops, or purchase your herbs directly from your natural healthcare practitioner. These locations typically vet the products they sell, focusing on those that are higher quality, not whatever is cheapest. ● Seek brands manufactured in the US and particularly avoid those produced in China. If possible, seek companies that are not only based in the US but also source their raw materials within this country.
● Seek Certified Organic and GMP-Certified products, which are generally more devoted to quality and undergo more rigid quality control standards with a more detailed paper trail. ● Exceptional companies that excel in their transparency and quality control testing include Gaia Herbs, which has a “Meet Your Herbs” program to tell you precisely where each herb in your bottle came from and the opportunity to review the quality tests it underwent. MegaFood produces vitamins and minerals directly from food sources that enter their company in their whole form. Herb Pharm, Gaia Herbs, and Oregon’s Wild Harvest grow many of their ingredients right on their own farms to ensure quality from seed to bottle. Bulk herb supplier Mountain Rose Herbs shares copies of certificates of analysis to anyone upon request, which outline the quality test results on the products; this is something very few loose herb suppliers offer. Also seek out small-scale local companies, especially those that grow their own materials. ● Be leery of products geared toward zippy energy, libido and sexual function, athletics and sports performance, and weight loss. Avoid too-good-to-be-true cheap prices and products from gas stations and discount stores. These areas of the industry are more prone to adulteration and other safety issues. ● Do your research. Join the free American Botanical Council mailing list and check out its Botanical Adulterants Prevention Program at http://HerbalGram.org for regular updates and information on problem areas. Also check the FDA’s dietary supplement consumer updates at www.FDA.gov/ForConsumers/ConsumerUpdates/. —Maria Noël Groves, RH (AHG) Maria Noël Groves, RH (AHG), is a registered clinical herbalist in New Hampshire. She is the best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and her new Grow Your Own Herbal Remedies. For herbal resources, her books, distance consults, and online classes, visit www.WintergreenBotanicals.com.
“Botanical adulterants prevention program,” American Botanical Council, http://HerbalGram.org/adulterants l Botanical Safety Handbook, 2nd edition ($124.98, CRC Press, 2013) l “Consumer updates,” U.S. Food & Drug Administration, www.FDA.gov, 2/11/19
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e ve r y d a y r e m e d i e s
hot flashes What are they? A sudden feeling of warmth, especially in the chest, neck, and face that may be accompanied by reddening of the skin and sweating. What causes them? Hormonal changes due to perimenopause.
Lifestyle: Cool down by lowering the thermostat,
using a fan, or opening a window; wear natural fabrics like cotton that don’t trap heat; guided breathing, meditation, t’ai chi, and yoga may help.
Herbs: Black cohosh, dong quai, evening primrose
Food: Cruciferous vegetables (broccoli, cabbage, kale, spinach), fruit, healthy fats, and high-fiber foods including beans, nuts, seeds, and whole grains.
Homeopathy: Pulsatilla, Sepia.
Supplements: Vitamin E, omega-3 fatty acids,
oil, ginseng, kava, red clover, St. John’s wort, vitex (chasteberry).
“Do Mother Nature’s treatments help hot flashes?” www.Menopause.org, 2019 l “Hot flashes—symptoms and causes,” www.MayoClinic.org, 2/10/18 l “Remedies for hot flashes,” www.HealthLine.com, 10/25/17 l “Hot flashes & more—five remedies for symptom relief” by Judyth Reichenberg-Ullman, www.HomeopathyCenter.org l “Hot flashes—diagnosis and treatment,” www.MayoClinic.org, 2/10/18
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Â©2019 American Health Inc.
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