A U G U S T 2020
Help for hay fever Inflammation relief Functional medicine
herbal care for the mouth
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August 2020 vol. 16 no. 8
healthy mouth, healthy you! Good oral hygiene is linked to overall health and well-being.
4 From the Editor’s Desk 7 Health Pulse
Omega 3s offer benefits for athletes • Long-term lifestyle changes reduce disease risk • Vitamin D may help to prevent certain cancers • More
10 Healthy Glow
Rejuvenate your dry, brittle nails.
Explore the world of functional medicine.
16 Herbal Healing
Get relief from chronic pain and inflammation.
23 Sports Nutrition
Protein-packed, plant-based recipes for athletes.
26 Everyday Remedies
Natural ways to deal with acne.
28 Supplement Spotlight
Don’t let hay fever ruin your summer.
30 New Frontiers
Updates on the latest findings about CBD.
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes August 2020
l remedies 3 7/6/20 4:46 PM
from the editor ’s desk
Going the distance I’m fortunate to live in a small city with plenty of green space. That’s enabled me to stick to a regular exercise program despite the COVID-19 threat. In fact, I see more walkers, runners, and cyclists these days than in the past. People are taking their health very seriously. My two sons live in urban areas that were hit quite hard in the early days of the pandemic. Getting out for more than a walk around the neighborhood has been a challenge for them. Temporarily, we hope. Even in less worrisome times, regular exercise is a key factor in our long-range health. Two studies covered in this month’s “Health Pulse” (pages 7 and 8) touch on the importance of exercise and other practices in increasing our chances of a long life. Another new study from the British Medical Journal focuses specifically on exercise for lowering the overall risk of an untimely death. The researchers monitored exercise levels, health, and death rates of nearly half a million American adults for about a decade. Only 16 percent met the US exercise guidelines (at least 150 minutes of moderate intensity or at least 75 minutes of vigorous intensity aerobic activity per week, and muscle strengthening workouts at least two days per week). Those who met the standard were found to have a 40 percent lower risk of death from any cause. Exercisers gained overall survival benefits regardless of how intensely they worked at it, but vigorous activity produced somewhat better results than light to moderate exercise.
Chief Content Officer and Strategist Lynn Tryba Contributing Editor Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp 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) National Sales Manager Leanna Houle 800-677-8847 (x111) 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); © 2020 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. SELECTED SOURCES “Meeting recommended weekly physical activity levels linked to lower risk of death,” 7/1/20; “Recommended physical activity and all cause and cause specific mortality in US adults . . .” by M. Zhao et al., 7/1/20, British Medical Journal
Products advertised or mentioned in this magazine may not be available in all locations.
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2/11/20 12:07 PM
6/15/20 6:17 PM
athletes: omega 3s offer big boosts Supplements of omega-3 fatty acids were found to offer numerous benefits for athletes in a new review of high-quality studies. Improvements in muscle recovery, cardiovascular health, and immunity were among the gains. Participants included recreational and Olympic-level athletes in a variety of sports. Positive results were also found for reaction time, cognition, and mood. The researchers analyzed 32 randomized, placebo-controlled studies. Doses ranged from 300 to 2,400 milligrams (mg) per day of EPA and 400 to 1,500 mg of DHA.
SELECTED SOURCES “Are there benefits from the use of fish oil supplements in athletes? A systematic review” by N.A. Lewis et al., Advances in Nutrition, 5/8/20 l “From brains to hearts, muscles and immunity: Review highlights omega-3 benefits for athletes” by Stephen Daniells, www.NutraIngredients-USA.com, 5/15/20
healthy habits lower disease risk The longer you practice healthy habits in middle age, the less likely you may be to develop certain diseases later in life. That’s the finding of Boston University researchers, who examined the results of a 16-year study. The more years a person spends following a nutritious eating plan, exercising regularly, and maintaining healthy blood pressure, blood sugar levels, cholesterol levels, and body weight, the less likely he or she is to develop hypertension, diabetes, chronic kidney disease, or heart disease. Early death is also less likely. SOURCE “Healthy lifestyle reduces risk of disease, death,” Boston University School of Medicine, 3/11/20
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D may thwart cancers Having adequate levels of vitamin D appears to play a strong role in the prevention of certain cancers, according to a new review of studies. The researchers found “especially pronounced” connections between D status and the prevention and treatment of colon cancer and blood cancers. Vitamin D is known for its crucial role in bone health, but the authors note that it also regulates the immune system, leading to its anticancer effects. The authors reported that low vitamin D status is linked to higher incidences of prostate cancer and breast cancer. SELECTED SOURCES “Review: A good vitamin D status can protect against cancer,” University of Eastern Finland, 6/10/20 l “An update on vitamin D signaling and cancer” by A. Munoz and C. Carlberg, Seminars in Cancer Biology, 5/30/20
did you know? Smoking, Type 2 diabetes, and heavy stress are among the most significant life-shortening factors, according to a study released earlier this year. For the average 30-year-old man, for example, smoking was found to trim life expectancy by 6.6 years, while diabetes cut nearly the same amount. Heavy stress cost nearly three years, and a lack of exercise almost 2.5. The good news is that eating more fruits and vegetables added time to life expectancy. SOURCE “Heavy stress and lifestyle can predict how long we live,” Finnish Institute for Health and Welfare, 3/11/20
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6/29/20 10:48 AM
nail care 101 bring dry, brittle nails back to life “Wash your hands!” How many times have we heard that recently? Frequent handwashing is vitally important to preventing the spread of COVID-19 and other viruses, as well as bacterial infections. However, all this scrubbing can leave our nails in rough shape. Here are some tips for rescuing your ravaged nails. For dry nails, applying and retaining moisture makes a big difference—soak nails for five minutes, then apply lotion to nails and cuticles. Wearing gloves while washing dishes or doing household chores can be helpful for brittle nails. Consistent nail hygiene will go a long way toward preventing problems. Here are some tips to keep in mind: nA lways keep nails clean and dry. nN ever bite nails or pull off hangnails; keep nails trimmed using sharp manicure scissors or clippers. nU se an emery board to create smooth, round edges at nail tips, and always file in one direction. n Avoid nail polish removers that contain harsh chemicals like acetone or formaldehyde. n Eat a healthy diet rich in vitamins and minerals. VITAMIN OR MINERAL
Aids in nail formation.
Regulates calcium absorption for healthy nail growth.
Necessary for growth; great for nails.
Helps maintain healthy nails.
Essential mineral for healthy nails.
DAILY RANGE 1,000-2,500 milligrams (mg) 400-3,000 IU 15-45 mg 300-420 mg 9-14 mg
—remedies staff SELECTED SOURCES “Brittle splitting nails,” American Osteopathic College of Dermatology, www.AOCD.org l “Do you know what’s in your nail polish?” http://articles.Mercola.com l “Healthy fingernails: Clues about your health” by Sherry Rauh, www.WebMD.com l Natural Beauty edited by Rebecca Warren and Shannon Beatty ($25, DK Publishing, 2015)
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Pharmacare Sambucol Cold & Flu Relief is a homeopathic medicine designed to provide temporary relief from cold and flu symptoms such as congestion, runny nose, sore throat, coughing, sneezing, chills, and fever.
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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l remedies 11 7/5/20 6:34 PM
functional medicine getting to the root of health issues
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If you’re savvy about alternative healthcare, you likely know about integrative medicine, a holistic approach that combines traditional and alternative therapies. But you may not have heard about functional medicine, considered by some an offshoot of integrative medicine and by others a parallel track to wellness.
What is functional medicine? The Cleveland Clinic’s Center for Functional Medicine defines it as “a new way of thinking about disease that gets to the root cause. It doesn’t focus so much on symptoms as focusing on the question of why you have those symptoms.” The Institute for Functional Medicine, a Washington, DC–based organization that provides training and clinical support, promotes functional medicine as a model of individualized care based on research in nutrition, genetics, and epigenetics, or the effect of the environment on genes. The idea is to treat diseases at the cellular level and systems level; in other words, treating the body as a whole system rather than just targeting symptoms. The patient is a key player in this model, which aims to focus on the individual rather than the disease. Patients work closely with their practitioners in both the diagnostic process and determining the treatment. Functional medicine is grounded in science, and lab tests are an important piece in puzzling out issues related to organ dysfunction. Treatment—which tends toward natural and alternative medicines but can include traditional medicine when appropriate—is designed to restore the body’s general function. That can lead to diseases clearing up or becoming more easily managed.
How does it work? When you visit a healthcare clinician trained in functional medicine, expect to spend time going over your background—and not just your health history. The protocol calls for the practitioner to chart your personal, continued on page 15
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family, social, and medical history and plug it into both a matrix to organize various health issues and a chronological timeline. Expect a physical exam as well, along with lab tests. Your practitioner will use the information gathered and a framework called GOTOIT to work with you to identify the sources of health problems and come up with treatments and lifestyle modifications. (GOTOIT stands for “Gather, Organize, Tell, Order, Initiate, and Track.”) Daniel Kalish, DC, of the Kalish Institute, which trains doctors in functional medicine, refers to the practice as “a lab-based system of analysis that relies primarily on natural health solutions.” Lab tests may target the microbiome, toxin levels, stress hormones, brain chemicals, and more. The idea is to find and repair organ dysfunction, Dr. Kalish writes on his website.
What’s the treatment like? Treatment via functional medicine is likely to start with basic lifestyle changes to promote a healthy diet, exercise, sleep, stress management, and more. Those could be supplemented by—to name a few treatments—massage, acupuncture, chiropractic care, osteopathic medicine, t’ai chi, or yoga. The Institute for Functional Medicine, noting the capacity of food to heal, advocates for a “food first” approach that tailors patients’ diets to their unique needs, based on their history, genetics, and lifestyle. Physicians in the Cleveland Clinic’s Center for Functional Medicine assess and treat a number of chronic problems, including ADD/ADHD, dementia, arthritis, diabetes, autoimmune disorders, digestive disorders, high cholesterol, insomnia, migraines, osteoporosis, multiple sclerosis, prostate cancer, Parkinson’s disease, and psoriasis, just for starters. For more information on functional medicine or to find a practitioner, check out the website for the Institute for Functional Medicine: www.ifm.org. —Jane Eklund SELECTED SOURCES “Food first: Dietary change improves outcomes”: “What is functional medicine?” Institute for Functional Medicine, www.ifm.org l “Functional medicine,” Capital Integrated Health, www.cihealth.org l “Integrative medicine vs. functional medicine: Is there a difference?” Between the Bridges Healing Center, www.BridgesHealingCenters.com l “What is functional medicine & what do functional medicine doctors do?” by Dr. Daniel Kalish, Kalish Institute, https://KalishInstitute.com l “What we treat”; “Why choose Center for Functional Medicine,” Cleveland Clinic, https://myClevelandClinic.org
l remedies 15 6/30/20 10:13 AM
welcome relief CBD may ease inflammation
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According to the National Institutes of Health, 116 million Americans live with chronic pain and inflammation. Most are in constant search of relief. Chronic pain is discomfort that lingers for more than three months after a condition has been medically treated or repaired.
“We’re talking about something with a safety profile that looks like vitamin C.” Joel Stanley, CW Botanicals
Osteoarthritis, rheumatoid arthritis, psoriatic arthritis, fibromyalgia, irritable bowel syndrome, cancer, and multiple sclerosis are just a few of the root causes. Opioids are often prescribed. But they can lead to dangerous addictions. Even over-thecounter pain relievers like NSAIDs and acetaminophen can have damaging side effects in the liver and kidneys. Without pain relief, emotional side effects are common complications of chronic pain and inflammation. When physical motion is restricted by pain, the quality of life can be diminished and depression may result.
Safe and effective? If opioids and other pain relievers aren’t working, there is an alternative for those willing to think outside the box. Consider a regimen of cannabidiol (CBD), which is a promising treatment drawn from the cannabis plant. Some people reject CBD for fear of the “high” associated with marijuana. But marijuana has a significant concentration of tetrahydrocannabinol (THC).
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continued from page 17
Most CBD products screen out nearly all of the THC. “We’re talking about something with a safety profile that looks like vitamin C,” Joel Stanley, CEO of CW Botanicals, told the Denver Post. CBD has become a useful tool for some in the medical community. “I use it in my practice because, unlike pain medications such as Tylenol, CBD does not cause kidney or liver issues while providing the same pain relief,” Texas-based Charlton Woodly, DPM, said in US News & World Report. In the same article, Dr. Philip Blair, MD, said that he concluded CBD was safe and has prescribed it for thousands of patients with chronic pain and inflammation. “I see the relaxation of their facial muscles,” he said. “I hear a deep sigh of relief.”
In the lab Not all doctors agree with Woodly and Blair. But scientific research is under way to assess the full potential of CBD. One study in the European Journal of Pain suggested that topical use of CBD creams lowered pain and inflammation in rodents afflicted with arthritis. A second study in the medical journal Pain showed promise in treating pain and anxiety with CBD. Former NFL quarterback Jake Plummer has suffered from chronic pain and inflammation after years of hard tackles on the football field. He found that CBD provided significant relief. “The inflammation in my joints that stiffened up in the cold winter months was gone,” Plummer told the sports website FanBuzz. “The random headaches that would throb behind my eyes to the beat of my heart? Gone. The only thing different? CBD.”
Many options If the taste of CBD tincture is off-putting—and for many it is—consider CBD gummies or topical creams and lotions. There are many CBD products on the market, so choose wisely. Legal restrictions on CBD vary by state.
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Kelly Milner Halls has been a full-time freelance writer for the past 30 years. At 62, she knows a thing or two about aging with grace. Just ask her grown daughters, Kerry and Vanessa. You can ask Abbey, her elderly Great Dane too, but she’s not likely to answer. For more about Kelly’s work, visit www.wondersofweird.com.
SELECTED SOURCES “Best CBD lotion has ancient flower for pain & inflammation,” www.LAWeekly.com l “Cannabidiol (CBD),” WebMD.com l “Cannabinoids suppress inflammatory and neuropathic pain . . .” by W. Xiong et al., Journal of Experimental Medicine, 6/4/12 l “Does CBD work for pain relief?” by A.M. Miller, US News & World Report, www.USNews.com, 1/7/19 l “Effect and treatment of chronic pain in inflammatory arthritis” by Y.C. Lee, Current Rheumatology Reports, 1/1/14 l “Prevalence of chronic pain and high-impact chronic pain among adults,” US Centers for Disease Control and Prevention, 9/14/18 l “Why Jake Plummer and others are pushing for research on CBD’s benefits to NFL players” by N. Jhabvala, www.DenverPost.com, 4/22/16
l August 2020
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Keep bugs away, naturally!
Learn DEET-free ways to keep mosquitos, ticks, and other insects away from you at
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6/1/20 1:48 PM
by Kelli Ann Wilson
healthy mouth, healthy you! Good oral hygiene is essential for health
Don’t go it alone It’s important to remember that while natural remedies can go a long way toward providing relief for minor discomfort, serious pain and infections should be treated by a dental health professional. Regular dental checkups may help to identify potential issues early on, making treatments easier and more affordable. Most people should visit the dentist at least once or twice a year.
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We often take our teeth for granted until something goes wrong—it’s hard to ignore a toothache. We’ve all heard that prevention is the best medicine, and that’s certainly true when it comes to oral health. Practicing good oral hygiene every day not only preserves your winning smile, but it may also help stave off illness. The Harvard Heart Letter reports that people with periodontal (gum) disease are two to three times more likely to have a heart attack, stroke, or other cardiovascular event. Although the connection between gum disease and heart disease is not yet fully understood, it’s safe to say that taking good care of our teeth and gums plays an important role in our overall health and well-being.
Tooth care 101 Brushing and flossing are the foundation of good oral health. The American Dental Association offers the following tooth care tips to ensure a healthy mouth:
Brushing n Brush your teeth for two minutes, twice a day, with a soft-bristled toothbrush. n Hold your toothbrush at a 45-degree angle to your gums, and gently brush back and forth. n Be sure to brush all outer, inner, and chewing surfaces of your teeth, including the insides of your front teeth, which are easier to brush by holding the toothbrush vertically. n Use a tongue scraper or brush your tongue to get rid of odorcausing bacteria.
Flossing n Break off about 18 inches of floss and wrap the ends around the middle finger of each hand. n Holding the floss between your pointer fingers and thumbs, slide it gently back and forth between each tooth—don’t forget the back side of your farthest back molar! n Periodically wind the floss either to the right or left to ensure you’re using a clean section of floss. n Don’t reuse floss, as it doesn’t work as well and could transmit bacteria to your mouth.
Natural pastes Since daily brushing is critical to a healthy mouth, it’s important to choose the right toothpaste. Many toothpaste brands feature effective, natural ingredients. Look for those that contain activated charcoal, baking soda, peroxide, green tea, eucalyptol, vitamin D, or xylitol. Baking soda helps fight plaque and brighten teeth. Green tea extract offers protection from starchy foods that cause tooth decay. Drinking green tea may also improve gum health.
Helpful herbs Some common herbs are surprisingly effective for treating tooth and gum issues. Unless otherwise indicated, essential oils shouldn’t be swallowed. n Calendula fights bacteria and reduces oral inflammation associated with gingivitis. Mouthwash made with calendula helps heal wounds and trauma to gums following tooth extractions. n Myrrh relieves pain and fights microbes. It’s useful for treating gum disease, mouth ulcers, and sore throats, and is often found in natural mouthwashes. n Neem extract has powerful antimicrobial activity. Studies have shown that neem has the potential to be more effective at fighting oral cavity-causing bacteria than chlorhexidine—a common disinfectant and antiseptic. n Peppermint works as a topical anesthetic for the treatment of toothache. Menthol and peppermint essential oils are antibacterial, and peppermint adds a pleasant, refreshing taste to mouthwashes. nT ea tree works against drug-resistant fungal and yeast infections in the mouth. It’s also useful for treating gingivitis and mouth ulcers.
SELECTED SOURCES “Antimicrobial activity of toothpastes containing natural extracts . . .” by A. De Rossi et al., Brazilian Dental Journal, 2014 l “Assessment of antimicrobial effectiveness of neem and clove extract against Streptococcus mutans and Candida albicans . . .” by V. Bansal et al., Nigerian Medical Journal, 11-12/19 l “Comparison of the effectiveness of 0.5% tea, 2% neem, and 0.2% chlorhexidine mouthwashes on oral health . . .” by A.Y. Balappanavar et al., Indian Journal of Dental Research, 1-2/13 l “Gum disease and heart disease: The common thread,” Harvard Heart Letter, www.Health.Harvard.edu, 3/18 l Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($46.95, Wolters Kluwer, 2008) l “Keep your teeth and gums healthy the ‘natural’ way” by Susan Bernstein, www.WebMD.com, 3/22/15 l “Your top 9 questions about going to the dentist—answered!” American Dental Association, www.MouthHealthy.org
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6/16/20 9:07 AM
Here’s an exciting change of pace from the usual protein bar. We were lucky to score recipes for these two awesome workout boosters from the new book Plant Powered Athlete: Satisfying Vegan Meals to Fuel Your Active Lifestyle by Zuzana Fajkusova and Nikki Lefler. Enjoy!
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Plant foods may lower cholesterol An easy swap at mealtime may help lower cholesterol. Eating one or two additional servings of plant proteins per day instead of animal proteins appears to do the trick. Researchers cited soy, nuts, and pulses (peas, beans, lentils, and chickpeas) as good choices. The change could reduce cholesterol by about 5 percent. “That may not sound like much, but . . . there is a real opportunity here to make some small changes in our diets and realize the health benefits,” said John Sievenpiper, PhD, of St. Michael’s Hospital in Toronto. The research team examined the results of more than 100 trials.
SOURCE “New study suggests health benefits of swapping animal proteins for plant proteins,” St. Michael’s Hospital, 12/20/17
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Epic Power Orbs
Popeye Protein Balls
n On-the-go snack n Protein rich n Energy boost
n Raw n Bone strengthening n Workout fuel
Whether you are trying to fit a snack in around your next meeting, school run, gym session, or marathon, these superfoods and nutritionally balanced orbs are an excellent choice. Made with energy-packed apricots and figs as well as protein-rich nuts and goji berries, they are the perfect combination to help improve your performance and support recovery. The best thing is that you can make a big batch and they seem to keep forever in the fridge in an airtight container.
Popeye was right about spinach helping you grow strong muscles. Rich in calcium, magnesium, and iron, spinach also contains natural chemicals that help build muscles by speeding up the body’s conversion of protein into muscle mass. In honor of our childhood superhero, these protein balls include a healthy dose of spinach. Don’t worry, you won’t taste the spinach, but it’s there, and it adds proper nutrition. Whether at work, after lunch, as a preworkout snack or a postworkout protein, these superfood-packed balls are a wholesome but delicious choice!
Yields 20 to 26 orbs
Yields 20 to 26 balls 1 c raw hazelnuts
½ c dried apricots
½ c dried figs
1½ c shredded unsweetened coconut
½ c raw cashews
½ c walnuts
¼ c goji berries
¼ c fresh orange juice
½ tsp ground cardamom
Pinch of sea salt
1. Soak the apricots and figs in warm water for 15 to 20 minutes. Drain and rinse.
¼ c pumpkin seeds
2 Tbsp raw cacao or carob powder
1 c raisins, soaked in water for 15 minutes, rinsed and drained
2 Tbsp hemp protein powder
1 tsp ground cinnamon
Handful of fresh baby spinach Pinch of Himalayan pink salt 2 to 4 Tbsp superfood powder (acai, maqui, maca, spirulina, matcha, or moringa), depending on potency, for dusting (optional)
1. In a food processor fitted with the S blade, combine all ingredients
including the apricots and figs. Using the pulse button, process until chopped. Check the seasoning and adjust as necessary.
except the superfood powder and process until the mixture forms a ball. Do not overprocess! If you do, the dough will become too soft. (If that happens, add up to 2 tablespoons of pumpkin seeds and refrigerate for 30 minutes before forming into balls.)
3. With an ice-cream scoop or melon baller, form balls 1 inch in
2. To shape into balls, use a tablespoon or your hands to scoop the
diameter. You can also roll scoops of the dough between the palms of your hands to form balls.
mixture (however much you like to make 1 ball) and roll between the palms of your hands.
Baked: Preheat the oven to 300º F. Line a baking sheet with
3. Place on a plate and refrigerate for a minimum of 1 hour before
parchment paper. Place the orbs on the prepared baking sheet. Bake for around 25 minutes, or until just starting to brown around the edges.
Dehydrated: Place the orbs on a mesh or nonstick sheet on a
powder to dust their exterior.
2. In a food processor fitted with the S blade, combine all ingredients,
dehydrator tray and dry at 115º F for 12 hours, turning over after 6 hours. Alternatively, dry in an oven heated to its lowest setting. Remove from the oven or dehydrator and store in a sealed jar for up to 10 days.
Note: If you have the time, we highly suggest you presoak the nuts before using.
4. If desired, before refrigerating, roll the balls in a plate of superfood Note: If you have the time, we highly suggest you presoak the hazelnuts before using.
Reprinted with permission from Plant Powered Athlete by Zuzana Fajkusova and Nikki Lefler (Page Street Publishing Co., 2020.) Photos by Nikki Lefler. August 2020
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e ve r y d a y r e m e d i e s
acne What is it? A skin condition characterized by blemishes—blackheads, whiteheads, and pimples— that usually occurs on the face, chest, upper back, and shoulders. What causes it? Hair follicles become blocked with oil and dead skin cells. Acne may also be linked to excess oil production, bacteria, and elevated levels of androgen hormones.
Lifestyle: Clean skin gently; use light, oil-free, non-
comedogenic moisturizers and oil-free foundation. Always wear sunscreen, as the sun may worsen acne for some people.
Food: Avocados, eggs, fatty fish (salmon, sardines, tuna), flaxseeds, leafy greens, legumes, olive oil.
Supplements: Omega-3 fatty acids; selenium;
Herbs: Agrimony, aloe vera, chamomile, daisy,
Homeopathy: Calcarea silicate, Causticum,
dandelion, lavender, licorice, manuka honey, mullein, St. John’s wort, tea tree oil, vitex.
vitamins A, C, and E; zinc.
Graphites, Hepar sulphur, Kali bromatum, Lachesis, Mercurius, Nux vomica, Sepia, Silica, Sulphur, Thuja.
SELECTED SOURCES “Acne,” www.MayoClinic.org, 2/18/20 l “Alternative treatments for acne,” 1/18/20; “Skin care tips for your acne,” 1/10/19; “Vitamins & nutrients for healthy skin,” 6/18/19, www.WebMD.com l “Homeopathic remedies for acne,” National Center for Homeopathy, www.HomeopathyCenter.org l “Medicinal plants for treatment of acne vulgaris: A review of recent evidences” by H. Nasri et al., Jundishapur Journal of Microbiology, 11/15
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help for hay fever Natural remedies to ease your symptoms
Ah, August . . . when the days of summer are lazy, hazy, and making people crazy—with hay fever. Ragweed allergies hit hard this month. The unfortunates are easy to spot, due to their coughing, watery eyes, sneezing, and fatigue. Among the sufferers are a growing number of middle-aged people who’ve never had hay fever before. Why the sudden uptick of seasonal allergies in the middle aged? Allergy experts posit several reasons. Air pollution has been found to work synergistically with allergens to create more hay fever symptoms. There have also been increasing levels of pollen counts—both in terms of daily averages and “number of days when pollen exceeds a certain limit,” said Harsan Arshad, professor of allergy and clinical immunology at the University of Southampton, in an interview with the Telegraph. In the past, the lower levels of pollen may never have triggered an allergic response. Fortunately, there are many ways to fight hay fever.
Herbal helpers Extracts of the herbs stinging nettle and butterbur help relieve seasonal allergy symptoms. Nettle decreases inflammation and acts as an antihistamine. Butterbur also works as an antihistamine, and research shows it can be as
effective as Zyrtec and Allegra—without as much drowsiness or fatigue. Garlic, a common kitchen herb, helps treat allergy-related sinus congestion and coughs. With more than 70 active ingredients, garlic can also help reduce inflammation and boost the immune system. Other remedies for seasonal allergies include Pycnogenol, a pine bark extract rich in antioxidants, and bromelain, an enzyme derived from pineapple that can reduce nasal swelling and inflammation. —remedies staff SELECTED SOURCES Body into Balance by Maria Noël Groves, RH ($24.95, Storey Publishing, 2016) l “The four seasons of hay fever” by Daniel Schwartz, CBC News, www.CBC.ca, 5/24/11 l “Randomised placebocontrolled trials of individualized homeopathic treatment . . .” by R.T. Mathie et al., Systematic Reviews, 12/14 l “Why are so many people suddenly suffering from hay fever in middle age?” by Victoria Lambert, www.Telegraph.co.uk, 4/17/17
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Mighty mushrooms “Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances,” said herbalist Maria Noël Groves. “Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen.” To do so, Groves recommends medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root. All appear to strengthen the immune system, she said.
More tips and tricks In the battle of human versus ragweed, more than herbs are needed. Saline sprays or xylitol sprays help unclog the nose, reduce inflammation, decrease postnasal drip, and flush away allergens. A neti pot works similarly. Wraparound sunglasses can protect eyes from pollen as can eye drops. During a high pollen day, take a shower when you get home and change your clothing. Keep windows shut as much as possible. Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. In addition to garlic, eat broccoli, citrus fruits, onion, and leafy greens like collards and kale.
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Cannabidiol (CBD) supplements are obtainable in much of the US. A nonpsychoactive compound derived from the cannabis plant, CBD is being studied for its effects on many health conditions. Each state has laws regarding CBD with varying degrees of restriction. Learn about CBD’s status in your state at www.CBDCentral.com.
Studies shine positive light on CBD Two new studies found positive results and few negative side effects from medical treatments of cannabidiol (CBD). New Zealand allowed medical doctors to begin prescribing CBD in 2017. More than 250 of the first patients to receive CBD prescriptions were tracked. They reported significantly better quality of overall health and improvements in non-cancer pain, depression, and anxiety. Better sleep and improved appetite were also reported, and there were no major adverse effects. “There may be analgesic and anxiolytic benefits of CBD in patients with non-cancer chronic pain and mental health conditions such as anxiety,” the researchers concluded. “CBD is well tolerated, making it safe to trial for non-cancer chronic pain, mental health, neurological, and cancer symptoms.” The second study looked specifically for adverse effects in a review of 12 CBD trials, noting “uncertainty about its safety.” Those researchers did find some negative reactions, but primarily in trials of CBD treatment in children with epilepsy. They suggested that the CBD may have interacted with epilepsy meds. The researchers concluded that “CBD is well tolerated and has relatively few serious adverse effects, however interactions with other medications should be monitored carefully.” SELECTED SOURCES “Cannabidiol prescription in clinical practice: An audit on the first 400 patients in New Zealand” by G. Gulbransen et al., British Journal of General Practice, 5/20 l “Adverse effects of cannabidiol: A systematic review and meta-analysis of randomized clinical trials” by E. Chesney et al., Neuropsychopharmacology, 4/8/20
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