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28 Soothe joint pain Reduce sugar Cleanse with herbs

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September 2018 vol. 14 no. 9

28 8

12 feature

ease the ache Get relief from joint pain, naturally

departments

6 From the Editor’s Desk 8 Health Pulse

Probiotics may enhance mood • Vitamin A’s role in diabetes • Why acupuncture works • More

15 Healthspan

Reduce sugar and crush your cravings.

19 Herbal Healing

The best herbs for a fall detox.

26 Healthy Glow

Help for weak, brittle nails.

28 Supplement Spotlight

Discover the benefits of black seed oil.

30 Everyday Remedies

Natural ways to treat diarrhea. Cover: Nigella sativa (black cumin).

A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com

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@RemediesRecipes September 2018  

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from the editor ’s desk

Sweet release My wife and I spent four summer days in a seaside town in Maine that features highquality ice-cream shops approximately every 40 feet. It also has two magnificent candy shops, a gourmet bakery, and numerous other outlets where you can indulge a sweet tooth. We visit that town a lot. And I usually do indulge. I can’t resist. But not this time. About eight weeks before the Maine trip, we’d been in Little Rock on a business/eating trip. (All of my trips are “/eating.”) I returned feeling heavy and bloated, and decided I’d cut out all forms of added sugar for a spell. No cookies, candy, cake, etc. for at least a couple of months. I upped my fruit intake, which is generally quite high anyway. Melons, berries, and nectarines were at their summer peak, providing a satisfying alternative. But they didn’t quite curb my cravings for pure hits of sugar. So for the first week or so I had to fight those impulses pretty regularly. By the third week, I wasn’t thinking about cookies as much. And then the cravings went away almost entirely. As I write this, I’m two months into the experiment and I have just the barest hints of cravings, and only rarely. I find that I’m dropping about a half pound a week, and that’s without any other significant dietary changes. I still eat plenty. But I’m happy to be less beholden to sugar, particularly after reading “Reducing Sugar” in this issue of remedies (page 15). The health implications of a sugar reduction are well documented. The article offers several approaches to cutting back. I found one that works for me. Hope you can find one too.

Rich Wallace, editor 6  remedies 

Chief Content Officer and Strategist Lynn Tryba Contributing Editors Lisa Fabian, 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 customerservice@tasteforlife.com 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 978-255-2062 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); ©2018 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. 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.

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gut/mood connection probed Several categories of nutritional supplements show promise for positively affecting our state of mind, according to a new study. The improvements appear to stem from a healthier mix of microbes in the digestive tract. Researchers determined that certain probiotic supplements may enhance mood, while “diets rich in dietary fiber and omega-3 polyunsaturated fatty acids may be linked to reduced risk of developing symptoms of depression, anxiety, and stress.” The study showed that biological markers of stress were suppressed in people who took supplements of bifidobacteria. Prebiotic supplements of fructooligosaccharides and galactooligosaccharides were also shown to be beneficial, probably because they foster the development of bifidobacteria. “A Review of Dietary and Microbial Connections to Depression, Anxiety, and Stress” by A.M. Taylor and H.D. Holscher, Nutr Neurosci, 7/9/18

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combo may help Certain probiotics, prebiotics, and synbiotics (a combination of the two) were shown to reduce the effects of obesity in a new study. Supplements of probiotic Lactobacillus paracasei Hll01, prebiotic xylooligosaccharide (XOS), and a synbiotic for 12 weeks reduced gut inflammation and improved gut dysbiosis following a 12-week high-fat diet. Gut dysbiosis results from an imbalance of bacteria. “Lactobacillus paracasei HII01, Xylooligosaccharides, and Synbiotics Reduce Gut Disturbance in Obese Rats” by P. Thiennimitr et al., Nutrition, 10/18

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acupuncture explained Researchers have found a possible explanation for why acupuncture helps relieve pain. When the process includes “reinforcement” (twisting) or additional heat, acupuncture raises the levels of nitric oxide in the skin at the “acupoints” where the needles are inserted. Nitric oxide increases blood flow and stimulates the release of sensitizing compounds, which warm the skin. “Based on traditional Chinese medicine, acupuncture reinforcement is attained by slowly twisting or rotating the needle with gentle force or by heat,” said study author Sheng-Xing Ma, MD, PhD. “Response of Local Nitric Oxide Release to Manual Acupuncture and Electrical Heat in Humans . . .” by S-X Ma et al., Evidence-Based Complementary and Alternative Medicine, 6/22/17

vitamin A’s hidden role in diabetes Vitamin A appears to play a vital role in the function of insulin-producing beta cells, leading researchers to conclude that the vitamin is important in the prevention of diabetes. A study from Sweden determined that beta cells have a large number of receptors for vitamin A. That finding suggests the vitamin’s importance for proper function, especially during inflammatory conditions such as Type 2 diabetes. It may also be significant in Type 1 diabetes if the beta cells do not develop properly early in life. “The Role of Vitamin A in Diabetes,” Lund University, 6/13/17

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By Victoria Dolby Toews, MPH

ease the ache natural remedies for joint pain relief

Sadly, there’s no real cure for the most common afflictions that lead to joints that creak, squawk, and ache. What you can do, though, is seek natural remedies to limit joint damage, prevent loss of joint function, reduce inflammation, and ease your pain and discomfort from osteoarthritis, rheumatoid arthritis, and similar conditions. Here’s how Holly Lucille, ND, sums up why she prefers to use natural methods to ease joint pain in her patients: “Natural remedies are superior to conventional medications because the research of effectiveness is there while the side effects aren’t!” 12  remedies 

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Inflammation buster

One of Dr. Lucille’s favorite go-to’s for joint relief is curcumin, a component of the spice turmeric. Curcumin counteracts inflammation in a variety of ways, including the down-regulation of COX-2 enzymes. That can bring relief to swollen joints. Clinical evidence indicates curcumin is as effective as conventional NSAIDs for relieving rheumatoid arthritis symptoms. San Francisco-based integrative herbalist Amy McKelvey also recommends curcumin for easing joint pain. “Turmeric is among the most thoroughly researched supplements, with more than 4,000 studies conducted and several ongoing even today,” she said. Not only does curcumin tackle the inflammation that many of those with joint pain experience, but it also “reduces pain while supporting the entire musculoskeletal system with its powerful antioxidant activity,” said McKelvey. Look for a high-potency turmeric extract (such as 95 percent curcumin content) and aim for two doses of 500 milligrams (mg) each day. It’s a good idea to take this herb with a meal. Unlike NSAIDs, which can wreak havoc on the GI tract, turmeric does the opposite. So while you may be taking this extract so your joints feel less stiff and painful, all the while this versatile herb is “restoring the lining of the gut, which is great for people who have taken over-the-counter pain meds for some time and have compromised their GI health,” McKelvey said.

Combo power

Boswellia (also known as frankincense) is another herb on Dr. Lucille’s short list. Coming from the Ayurvedic tradition, this herb dials down inflammation and ramps up blood supply to the joints, both of which protect the joint from tissue damage. Turmeric and boswellia can be a powerful combination to knock out joint pain. Earlier this year, results were reported from a large study

of people with osteoarthritis. Working alone, turmeric and boswellia each reduced joint pain. But when the two herbs were taken in a combination product, patients reported even better pain control after 12 weeks of daily supplementation. The combination product in this study was based on 500 mg capsules containing 350 mg curcuminoids and 150 mg boswellic acid, taken three times per day. The researchers concluded that these two herbs had a synergistic effect to bring even stronger benefits.

Triple threat

Also worthy of your consideration are glucosamine and methylsulfonylmethane (MSM), two naturally occurring compounds in the body, which help to support joint health and the growth of healthy cartilage. “Chondroitin, also found naturally in the joints, is often referred to as the synergistic partner to glucosamine and MSM,” McKelvey said. She’s partial to supplements that supply these three compounds together so they can work in concert to help get joints moving more smoothly. Topical creams offer localized relief. One mainstay is cayenne cream containing the active compound capsaicin. Capsaicin creams work by reducing chemical messengers that would otherwise send signals of pain. Research with people suffering from osteoarthritis pain finds that capsaicin creams (applied four times each day) can provide significant relief. In short, don’t continue suffering in silence, but instead consider trying one of these natural pain relievers. 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). “Capsaicin for Osteoarthritis Pain” by L.L. Laslett and G. Jones, Prog Drug Res, 2014 l “Efficacy and Safety of Curcumin and its Combination with Boswellic Acid in Osteoarthritis . . .” by A. Haroyan et al., BMC Complement Altern Med, 2018 l Personal communication: Holly Lucille, Amy McKelvey, 7/18

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healthspan

reducing sugar redirect your sweet tooth Americans really like sugar: We eat an average of 128 pounds of added sugars every year, according to the US Department of Agriculture. Picture a life-size clear plastic piggy bank in the shape of your body that’s slowly filling up over the course of 12 months, and you’ll get an image of how much that is. Consider the data: Getting more than 10 percent of total caloric intake from added sugar makes a person nearly three times more likely to die of cardiac problems than people with an intake of less than 10 percent. Overconsumption of sugar is linked to obesity, Type 2 diabetes, impaired brain function, and some cancers, including pancreatic and colon cancers. Studies show that sugar can be addictive, appealing to the reward centers of human brains, and can drive compulsive eating. The World Health Organization guidelines suggest a cap of 5 percent of daily calories from added sugar—about six teaspoons a day. That’s equal to a single serving of sweetened lemon iced tea.

Cutting back So what’s the best way to cut down or cut out added sugars in your diet? Here are a few approaches: High Voltage, the pen name of Kathie Dolgin, who is the author of Sugar Savvy Solution (Reader’s Digest, 2015), recommends a makeover in your relationship with food. Eat what you want, she says, but first change what you want by reducing your sugar cravings. Her plan follows four principles: 1. Limit added sugar to six teaspoons or less every 24 hours. One teaspoon equals four grams, so find the number of sugar grams on a food label and divide by four to know how many teaspoons of sugar you’re consuming. Even foods that seem healthy can contain lots of sugar. For example, some oatmeals contain 12 grams of sugar. That’s three teaspoons, or half of the sugar you should be taking in for an entire day. Yogurt can have 24 grams; that’s six teaspoons of sugar—an entire day’s allotment. 2. Eliminate trigger foods—the things that send you into an overeating frenzy. 3. Drink plenty of water to keep your appetite in check and stay energized. Say no to soda and other sugar- and chemical-filled drinks. 4. Eat every two to four hours.

Six steps The Mayo Clinic’s Healthy Lifestyle blog offers six tips for cutting back: 1. Top your plain oatmeal or cold cereal with fruit rather than sugar. 2. Drink plain or sparkling water instead of sugary beverages. 3. Eat fruit for dessert instead of cookies or pastries. 4. Reduce the sugar you use in baking, or replace it entirely with unsweetened applesauce. 5. When choosing condiments, avoid high-sugar options like ketchup and barbecue sauce and reach instead for salsa, mustard, or hot sauce. 6. When you buy packaged foods, read the label and skip the high-sugar options.

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continued from page 15

A steady approach Nicola Avena, coauthor of Why Diets Fail (Because You’re Addicted to Sugar) (Ten Speed Press, 2014), has developed a two-month, five-phase plan to eliminate sugar. Weeks one and two: Cut out sugary beverages. Weeks three and four: Eliminate junk foods. That means no cakes, cookies, candy bars, or ice cream, along with salty foods like chips, popcorn, and pretzels. Weeks five and six: Drastically reduce carbs. Too many complex carbohydrates, found in breads, pastas, rice, and the like, send your blood sugar on a roller coaster—an upward zoom followed by a crash. Skip the toast and sandwich bread and have eggs and fruit for breakfast and a green salad with meat, poultry, or fish for lunch. Cut back on pasta or replace it entirely with a vegetable like squash. Weeks seven and eight: Go after hidden sugars. Salad dressings, sauces, and condiments can be adding grams of sugar to your diet. The rest of your life: After two months of paring back and cutting out sugar and carb-loaded foods, it’s critical to maintain the gains by continuing to follow this new way of eating. —Allison Black “5 Easy Ways to Eat Less Sugar” by Cynthia Sass, http://Healthland.Time.com, 3/5/14 l “6 Ways to Reduce Your Sugar Intake” by Jason S. Ewoldt, www.MayoClinic.org, 12/10/16 l “24 Food Swaps that Slash Calories” by K. Aleisha Fetters, www.Health.com, 2/3/14 l “How to Completely Eliminate Sugar from Your Life in 2 Months” by Nicole Avena, www.MindBodyGreen.com, 2/27/14 l “How to Crack Your Sugar Addiction” by High Voltage, Reader’s Digest, www. rd.com

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CHICORY

The complex process of detoxifying your body from everyday metabolic waste and toxins involves an interplay of your liver, kidneys, lymphatic vessels, skin, and other organs. Yet your colon also plays an important role—it’s the main way out! September 2018  

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continued from page 19

DANDELION

Think of your liver, kidneys, and lymph as trash barrels around the house (and, more specifically, think of the act of putting trash into a trash bin). Tossing things helps keep your body (the house) clean and clear, but in order to maintain a good flow, someone needs to actually collect that trash on trash pickup day and remove it from the house or it will pile up and create a big mess. Your colon handles trash pickup and removal for your liver and some of the lymph’s waste. Much of this waste is excreted in the form of bile. The liver creates bile as it cleans the blood (blood that also contains excreted lymph fluid), then stores it in the gallbladder. Bile then spurts out of your gallbladder into the digestive tract as food exits the stomach. (If you don’t have a gallbladder, bile leaks out slowly throughout the day instead of in concentrated purges timed with food digestion.) Then, bile goes on its merry way down the digestive turnpike to ultimately be excreted in your feces. One to three bowel movements daily will remove most of the waste from the body, but if you get backed up or sluggish, a greater percentage of waste will reabsorb into your body system all over again via the intestinal lining. Therefore, steady bowel movements are a crucial part of your detoxification system and any detox plan. Surprisingly, many “cleanse kits” offer little more than a laxative and fiber source, perhaps with other detoxifying herbs mixed in. But you can turn to diet and herbs for gentler, more broadspectrum benefits.

Bitters Bitter-tasting herbs like dandelion root and leaf, burdock root, artichoke leaf, schisandra berry, and turmeric root help turn on the digestive system’s juices as well as peristalsis—the wave-like muscular motion that moves food through the digestive tract. Bonus: Bitters also act as cholagogues and choleretics, “liver movers” that improve detoxification by encouraging the liver’s production and excretion of bile. Indirectly, bitters act as mild laxatives because of these actions. Bitter foods include dandelion greens, endive and radicchio, lettuce, arugula, citrus peel, grapefruit, tamarind, coffee, herbal “coffee” (for example, chicory root), ginger, and artichokes.

Fiber Insoluble fiber bulks up the stool to pull and remove toxins from the body, improving the speed and efficiency of the colon. Sources include psyllium seeds, flaxseeds, and bran from whole grains. In truth, most highfiber foods contain both soluble and insoluble fiber, so a diet rich in whole plant foods including root vegetables, greens, beans, berries, seeds, and nuts will also be beneficial. If you’re new to fiber, introduce it slowly to avoid excess gas and bloating, and make sure to consume plenty of water and hydrating foods.

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Laxatives You can usually keep your colon running smoothly with bitters and fiber, but sometimes it needs a little extra push. That’s where laxatives come in, but not all are created equal. Harsh, strong laxatives like senna, cascara, and aloe latex (present in whole aloe leaf) should be used only in extreme constipation and short-term as they are ultimately habit-forming and may eventually atrophy the colon’s muscles. Turkey rhubarb root and buckthorn bark are moderately strong laxatives. Your safest laxatives include yellow dock root (usually a capsule or liquid extract) and the Ayurvedic blend triphala (preferably as a powder; also available in capsule), which have mild laxative properties alongside tightening, toning tannins that improve colon health. Magnesium also works well; it brings water into the colon. If these aren’t strong enough, consider low doses of the stronger laxatives, then introduce bitters and fiber and slowly wean down on the laxatives. Together, bitters, fiber, and short-term laxatives as needed help your colon function smoothly, which makes your body a cleaner, happier place. —Maria Noël Groves, RH (AHG) Maria Noël Groves, RH (AHG), author of Body into Balance: An Herbal Guide to Holistic Self Care and the forthcoming Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the book, distance consults, online classes, and more at www.WintergreenBotanicals.com.

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 Softer Skin  Shinier Hair

tap well bottled filtered mineral

15

$ 0 0 value © 2007-2018 Waterwise Inc

“It really makes a difference in how my skin and hair feel after a shower… no more itchy skin or scalp!”

Shocking truth revealed about our water…

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Ridgecrest Herbals’ EssentialEyes provides full-spectrum eye support to help support natural recovery from the effects of blue-light damage caused by constant technology overuse. www.RCHerbals.com

Redd Remedies’ new immune formulas can help strengthen your body’s natural ability to protect and defend itself and help you win the battle. 888-453-5058 www.ReddRemedies.com

Jarrow Formulas’ Jarro-Dophilus Infant is a shelf-stable probiotic formulated with a clinically validated strain of Bifidobacterium longum subsp. infantis (B. infantis M-63). www.Jarrow.com

Nordic Naturals’ Nordic Berries multivitamin gives kids (and adults) the daily nutrients they need in tasty gummies, including zinc and vitamins A, B, C, D3, and E. 800-662-2544 www.NordicNaturals.com

Prebiotic Bifido Boost Powder from NOW Foods is a prebiotic formula that encourages the growth of probiotic Bifidobacteria, helping support regularity and intestinal comfort. 888-669-3663 www.NOWfoods.com

Experience organic tulsi (holy basil)—the world’s most versatile adaptogen—with Organic India’s Tulsi-Holy Basil. www.OrganicIndia.com

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  September 2018 8/6/18 2:11 PM


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sports nutrition

smoothie power energy in a glass

As a meal replacement or snack, it’s hard to beat smoothies. Add a boost of protein, and they’re a smart food choice. The type of protein you add to a smoothie comes down to convenience, taste, and personal preference. The quickest and most convenient way to add protein is with a protein powder. There are generally two types to choose from. One is derived from animal proteins such as eggs and whey, and the other is sourced from vegetable proteins (pea, soy, rice, and hemp). Animal-based powders are often better absorbed and used by the body, but both types are good choices. It comes down to personal preference and dietary requirements. No matter which type you select, check the label to see if the product is sweetened or unsweetened. Be aware that some brands are artificially sweetened and flavored. Be sure to check the amount of protein per serving. Most powders offer between 15 and 25 grams of protein. Nuts and seeds are another great way to add protein to a smoothie. Consider soaking them beforehand. While it requires a little forethought, better flavor and texture are the result—along with improved digestion. Soaking also improves the availability of the ingredient’s proteins as live enzymes are released. Soaked nuts and seeds blend more easily into smoothies, meaning less work for your blender. Soak pistachios, hazelnuts, and almonds for about eight hours. Brazil nuts require about three hours, walnuts four, and pecans six. Soft nuts such as cashews and macadamias do best when soaked for two hours. (Take care not to oversoak these last two creamier varieties, or their flavorful and precious oils may break down.) —Lisa Fabian­ The Blender Girl by Tess Masters ($19.99, Ten Speed Press, 2014) l High-Protein Shakes by Pamela Braun ($14.95, The Countryman Press, 2017)

Coconut-Pineapple Smoothie From Cooking with Coconut by Ramin Ganeshram ($18.95, Storey, 2016) 5 MINUTES PREP TIME ◆ SERVES 4

2 c vanilla-flavored coconut milk yogurt

1. Combine yogurt, pineapple, water, protein powder, honey, and vanilla in a blender.

1 c frozen pineapple chunks

½ c water

3 Tbsp gluten-free protein powder such as whey or hemp seed

2. Purée until smooth. 3. Divide among 4 glasses. Serve cold.

1 Tbsp honey or coconut nectar

1 tsp vanilla extract

PER SERVING: 155 Calories, 11 g Protein, 13 g Carbohydrates, 1 g Fiber, 7 g Total fat (5 g saturated)

September 2018  

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l remedies  25 8/6/18 2:41 PM


healthy glow

nice nails! help is at hand

Our hands take a lot of abuse. In the summer they’re baked by the sun, and in winter they’re frozen stiff by icy winds. Household chores expose our hands to further damage from chemicals and repeated washing. All of this can lead to unsightly nails. Splitting nails are surprisingly common, but only rarely are they an indication of a serious health problem or vitamin deficiency. If your toenails are strong but your fingernails are chipping and breaking, the cause is most likely external. Brittle nails can be caused by too little moisture (dry and brittle), or too much (soft and brittle). If nails are dry and brittle, repeated hand washing and drying is a likely culprit, although any situation with low humidity can lead to dryness. Soft and brittle nails are usually a result of overexposure to moisture or damage from detergents, cleaners, or nail polish removers.

Boost nail health 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. Basic nail hygiene will go a long way toward preventing problems. Here are some tips to keep in mind: • Never bite nails or pull off hangnails; keep nails trimmed using sharp manicure scissors or clippers. • Use an emery board to create a smooth, round edge at nail tips, and always file in one direction. • Tea tree oil has proven to be effective at reducing the appearance and symptoms of nail fungus. • Avoid nail polish removers that contain harsh chemicals like acetone or formaldehyde. • Eat a healthy diet rich in vitamins and minerals. —Kelli Ann Wilson 26  remedies 

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Supplements for Nail Health VITAMIN OR MINERAL

FUNCTIONS

SUPPLEMENTAL RANGE

Calcium

Aids in nail formation.

1,000-2,500 mg

Vitamin D

Regulates calcium absorption for healthy nail growth.

400-3,000 IU

Iron

Necessary for growth; great for nails.

15-50 mg

Magnesium

Helps maintain healthy nails.

300-800 mg

Silica (Silicon)

Essential mineral for healthy nails.

200-800 mg

Foods That Support Healthy Nails FOOD SOURCE

FUNCTIONS

SUGGESTED DAILY INTAKE

Chia seeds

Help build strong nails.

1 tablespoon (Tbsp) of seeds

Hemp

Provides protein for healthy nails.

A sprinkle of seeds, or 1 Tbsp of oil

Oats

Contain silica to keep nails strong.

One serving

Spirulina

Purifies with antioxidants to promote healthy nails.

1 to 8 grams of powder, or try tablet form

“Brittle Splitting Nails,” American Osteopathic College of Dermatology, www.AOCD.org 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) l “Over-the-Counter and Natural Remedies for Onychomycosis: Do They Really Work?” by P. Halteh et al., Cutis, 11/16

l  September 2018 7/31/18 2:18 PM


KIRK HILTON

Dental Hygienist / Avid Climber

“ I recommend Spry to my patients and closest friends as an effective way to protect their teeth no matter what they are doing. I personally never climb without my Spry Gum.�

#sprysmile

Natural

Aspartame Free

No Triclosan

100% Xylitol

All Day Protection

Natural, Effective, and Dentist Recommended More dental professionals recommend Spry Dental Defense. Why? No nasty chemicals. No harsh SLS. No dangerous triclosan. Just effective, natural protection for your teeth and gums. Spry Dental Defense provides convenient, all-day care so you can truly have a fresh, clean, and healthy mouth to match your healthy lifestyle. Ask your dental hygienist about Spry. xlear.com

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6/14/18 10:20 AM


supplement spotlight

black seed oil discover its many benefits

The prophet Muhammad is said to have proclaimed that black seed could cure “anything but death.” Black seed is mentioned in the Old Testament, too, and was found in the tomb of King Tut.

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That’s a pretty good pedigree. Native to southwest Asia, black seed, also known as Nigella sativa and black cumin, has been the subject of at least four metastudies that highlight its potential for use in production of new drugs for a variety of conditions. There’s no need to wait for pharmacological advances to get the benefits of Nigella sativa, though. The plant is available as a supplement, typically in the form of capsules of black seed oil.

Miracle herb? The active ingredient that led one researcher to call black seed a “miracle herb” is thymoquinone, which prevents damage to the liver and has anti-inflammatory, antioxidant, anticancer, and other properties. Consider some of the key benefits of black seed oil: Skin health: Research on the anti-inflammatory effects of black seed indicate that it may be helpful in treating psoriasis and acne. The herb’s antibacterial properties were cited in animal studies showing black seed to be useful in the treatment of staphylococcal skin infections. Black seed has also been used to promote the healing of wounds in farm animals. Antifungal: In animal studies, black seed extract was found to be effective in inhibiting the growth of Candida albicans. It has also been shown to be effective against other yeasts, molds, and fungi. Anticancer: Scientists began looking at the effect of black seed on cancer in the 1980s, when patients with advanced cancer who were part of an immunotherapy study that included Nigella sativa seed and other compounds were found to have enhanced natural killer cell activity. The authors of one metastudy wrote that “there is a wide consensus in cancer research that TQ [thymoquinone] has promising anticancer activities.” They concluded that it “may be useful as a dietary supplement to enhance the effects of anticancer drugs.” Other uses: Other conditions for which black seed has been shown to have therapeutic potential include asthma, rheumatism, bronchitis, diabetes, and ulcers and other gastric disorders including inflammatory bowel disease. Cautions: Black seed oil may interact with other drugs, so check with a healthcare practitioner before taking it. It may also have contraceptive properties, so women who would like to become pregnant or who are pregnant should avoid it. —Jane Eklund “Dermatological Effects of Nigella sativa” by H.M. Salih et al., Journal of Dermatology & Dermatologic Surgery, 7/15 l “Nigella Seeds: What the Heck Do I Do with Those?” by Lisa Bramen, www.Smithsonian.com, 2/16/11 l “Phytochemistry, Pharmacology, and Therapeutic Uses of Black Seed (Nigella sativa)” by W. Kooti et al., China J. Nat Med, 10/14/16 l “A Review on Therapeutic Potential of Nigella sativa . . .” by Z. Gholamnezhad et al., Asian Pac J Trop Biomed, 9/13 l “Thymoquinone: An Emerging Natural Drug with a Wide Range of Medical Applications” by M. Khader and P.M. Eckl, Iran J Basic Med Sci, 12/14

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e ve r y d a y r e m e d i e s

diarrhea What is it? Frequent loose, watery stools, often accompanied by abdominal cramping and bloating. What causes it? Viral and bacterial infections, food poisoning, some medications.

Supplements: Probiotics, zinc.

Food: Applesauce, bananas, chicken soup, oatmeal, potatoes (without peel), rice, and toast.

Herbal remedies: Bee balm, chamomile,

Lifestyle: Drink lots of water; avoid alcohol, milk,

Homeopathy: Arsenicum, Colocynthis, Cuprum

soda, and carbonated or caffeinated drinks.

cinnamon, ginger, and oregano.

arsenicosum, Gelsemium, Podophyllum, Sulphur, and Veratrum album.

“5 Effective Diarrhea Remedies” by Joe Bowman and Erica Cirino, www.Healthline.com, 4/8/17 l Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) l “Diarrhea,” National Center for Homeopathy, www.HomeopathyCenter.org l “Diarrhea Treatment and Remedies: How to Prevent Serious Complications,” https://articles.Mercola.com

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l  September 2018 7/26/18 10:53 AM


Want to be healthier but need help?

Meet our bloggers! tasteforlife.com/blogs

Karim Orange is a two-time Emmy-nominated makeup artist, specializing in green beauty, makeup, and skin care. She is an active urban farmer who advocates for quality food.

New York Times bestselling author Ann Louise Gittleman, PhD, inventor of the Fat Flush Diet, gives detox advice in “The First Lady of Nutrition.”

Jacob Teitelbaum, MD, offers a holistic approach to common health challenges in “Cures A-Z.”

Natural health expert Cheryl Myers explores the power of supplements in “Medicine Meets Nature.”

Be ial! soc

facebook.com/tasteforlifemag

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Andrea Quigley Maynard walks the path with those who struggle with food issues in “Finding Food Freedom.”

.com twitter.com/TasteForLife

instagram.com/tasteforlifemag

pinterest.com/tasteforlife

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