Chamberlin's Healthy Edge APRIL 2019 by HFAI

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April 2019

STAY SHARP REVERSIBLE CAUSES

10OF DEMENTIA and what you can do about them

LIGHT & LOVELY

Spring Fresh Pea Soup P. 32

SIMPLE WAYS TO

BOOST YOUR HEART HEALTH summer slim down

9 FOODS THAT CAN HELP SHED POUNDS

plus

How to Talk to Your Kids About GMOs HE_Apr19_FrontCover_Akins_JS.indd 2

ease aching joints with NEM P. 8 2/27/19 2:01 PM

What’s New Michael’s Naturopathic Programs

Hemp Extract Tincture Mixed Berry

From a trusted name in natural remedies, Michael’s now introduces Hemp Extract. This liquid extract is made from domestically grown industrial hemp and tested for pesticides and heavy metals. The CO2 extraction process provides for a pure hemp extract with 0% THC in every bottle. Each serving supplies 8 mg hemp. The hemp is combined with MCT from coconut oil and a natural mi ed berry flavor for easy use.

Hyland’s

Restful Legs PM If you experience that creepycrawly feeling, when your legs itch and you have a compulsion to move them, you know it can affect your slee . Hyland’s Restful egs M offers relief for the uncontrollable urge to move your legs and helps you fall asleep and stay asleep.* This gentle, safe homeopathic medicine is made with natural, active ingredients. This formula does not contain aspirin, acetaminophen, ibuprofen or naproxen, and it has no known drug interactions, so there’s no need for your slee to suffer anymore

Nature’s Plus

BrainCeutix Boost BrainCeutix Boost is loaded with powerful brain-stimulating and protective nutrients. Give your brain the nutritional support and natural boost it needs for maximized brain function. his effective formula includes and to su ort healthy cognitive function, vinpocetine and huperzine for short term memory, ginkgo for good blood flow to the brain, and lipoic acid to improve nerve function. Unleash the power of the brain with these natural nootropics, and e erience the full effects of enhanced brain function.

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Biochem

100% Plant Protein P+ Lean Biochem introduces a uniquely sourced plant protein blend that supplies 20 grams of protein with a complete amino acid rofile and e ce tional digestibility scores. This vegan formula is enhanced with a D Verified ean blend that combines 100 mg each of Capsimax® and offeeberry®. Clinically researched Capsimax® capsicum extract has been shown to help metabolize fat and control a etite. offeeberry® provides naturally occurring caffeine to romote thermogenesis, the burning of calories to produce heat and breakdown of fat.* This formula is vegan, gluten free and has a natural vanilla flavor.

Brain Fuel Om introduces brain function mushroom superfood daily boost capsules. This formula features organic ion’s Mane and Reishi vitamin B9 (folate) for enhanced memory, focus and nerve function.* In addition to brain support, Brain Fuel also supplies powerful beta glucans and super antioxidants, providing support beyond brain function. This formula is vegan and non-GMO.

HempFusion

Liquid 5 Hemp Extract with Black Seed Oil This unique broad-spectrum hemp extract supplies terpenes from black pepper fruit and clove oil for an effective hole ood Hem om le . Black Cumin Seed oil further enhances the formula with fatty acids and antimicrobial action. The formula supplies omega-3, -6, -7, and -9 fatty acids for full-s ectrum benefit. These all-natural compounds may support healthy endocannabinoid system function.* Natural mint chocolate flavor.

2/28/19 8:08 AM

What’s New Mary Ann O’Dell MS,RD

Cynara

Petite Artichoke Hearts When you desire a pleasantly full and whole bite, or want to make a generous artichoke statement, go with Cynara Petite Artichoke Hearts. These tender artichoke hearts are of the finest quality, packed in water and ready to use. The petite size is perfect for pasta dishes and salads, but also blends easily for delicious dips and spreads.

Little Secrets

Sea Salted Peanut Dark Chocolate Pieces Little Secrets introduces the new portable 1.5-ounce size for their tasty dark chocolate candies. These confections feature roasted peanuts enrobed in dark chocolate and covered in a candy coating that has no artificial colors or flavors. Made with fair trade ingredients. So mind-blowingly delicious, you won’t want to share!

Yum-V’s

Heartburn Relief White Chocolate If you need relief from occasional heartburn, you no longer have to turn to those chalky tablets. Yum-V’s Heartburn Relief offers relief in the form of chocolate. These white chocolates flavor bites are loaded with 300 mg of calcium to help relieve symptoms of heartburn, acid indigestion, and sour stomach.* This formula is vegan, gluten-free, and nut-free.

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The Power of B12

Vitamin B12 is an essential water-soluble vitamin needed for normal red blood cell formation, formation of DNA, energy production, and for healthy nerve and brain function. Because of the body’s need and dependence on this nutrient, it is important to maintain a good level of B12 in the body. Deficiency of B12 can result in symptoms similar to other conditions, such as anemia, chronic fatigue, Parkinson’s, and Alzheimer’s disease, which is why B12 deficiency is often overlooked. Vegans, older adults, people with stomach or intestinal disorders, such as Celiac disease or Crohn’s disease, and those who have had weight loss surgery, are more at risk for B12 deficiency and should consider a daily supplement. According to Sally Pacholok, author of Could it be B12? An Epidemic of Misdiagnoses, people over 40 are at an elevated risk for dangerous B12 deficiency, and people over 60 have up to a 40 percent chance of having dangerously low B12 levels. With the need for this vitamin in the body, and its use for nerve and energy function, it’s a good idea to make sure it is taken on a daily basis. Taking a sublingual form of B12 is an optimum way to take B12 in supplement form since it is readily absorbed by the blood vessels in the mouth. B12 is available in a variety of delivery systems, including energy shots, sublingual lozenge, liquid, capsule, or tablet. You can also find different forms of B12, including cyanocobalamin and methylcobalamin.

2/28/19 8:08 AM

April 2019

features 18 10 Reversible Causes of Dementia

We’ve uncovered 10 underlying issues that may be at the root of dementia—including common vitamin deficiencies and Lyme disease—plus steps you can take to lower your risk of developing age-related mental issues.

22 5 Keys to a Healthy Heart

Heart disease continues to be America’s leading killer, but it’s also one of our most preventable diseases. In most cases, following these simple nutrition and lifestyle strategies can help keep your ticker in top shape.

departments NEWS FLASH

SUPPLEMENT ADVISOR

Protective Shell. How Natural Eggshell Membrane can enhance joint health.

HERBAL ADVISOR

Summer Slim Down. Nine fat-busting foods that can help you get ready for swimsuit season.

EXPERT’S CORNER

Toxic Environment. How to reduce your exposure to plastics, pesticides, and other pollutants and improve your overall health.

DIET AND DIGESTION

Tame your tummy troubles with these supportive foods and supplements.

A four-step plan to stop the sneezing without the side effects of conventional antihistamines.

SOUND SLEEP

Why you need more sleep and how to get it.

DIY HOUSEHOLD CLEANING

Skullcap. It’s not a trendy superstar, but this workhorse of the herb world is a true American original.

HEALING EDGE

SURVIVING SPRING ALLERGIES

Hot Off the Press. The latest natural health news.

Conventional cleaning products are loaded with harsh chemicals that can damage your health. But there are safe, effective alternatives.

PURE BEAUTY

Spring Clean Your Skin. These detoxifying products can get your skin back on track.

CLEAN EATING

Talking to Kids About GMOs. Teach your children well and they will make a lifetime of healthier choices.

NATURAL GOURMET

Spring Peas. These often overlooked emerald gems shine in our Spring Fresh Pea Soup.

April 2019

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

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2/27/19 1:25 PM

editor’s letter

Going Green Earth Day was first celebrated in 1970 as a way to raise awareness of environmental issues. It’s safe to say that it’s been a huge success, as this year, more than 1 billion people across 192 countries are expected to participate in Earth Day-related events on April 22. And these events are more important now than ever, as we face challenges ranging from climate change to toxins in our food supply to islands of plastics in our oceans. While many of these issues may seem too big to tackle on an individual level, there are simple steps that you and your family can take to help protect our fragile planet. “Toxic Environment” (p. 14), is a great place to start, as naturopath Emily Kane details practical ways to reduce the hormone-havoc-wreaking impact of plastics, pesticides, and other environmental toxins on our bodies. “Talking to Your Kids About GMOS” (p. 30), offers advice for helping your children make a lifetime of healthier choices for themselves and the planet. And “DIY Household Cleaning” (p. 27), provides a host of safe, natural alternatives to toxin-laden conventional cleaning products. If we all make just a few of these changes, that combined effort can have a positive impact on our environment. And there’s no better way to celebrate Earth Day 2019.

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

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

Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Donna Diamond Riekenberg 818-271-8956 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997

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

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

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

THE HEALTHY EDGE. Vol. 10, No. 3 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

April 2019

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2/27/19 1:21 PM

newsflash

100

STEPS PER MINUTE

We’re often told to exercise at “moderate” intensity, but what does that really mean? Researchers at the University of Massachusetts at Amherst came up with an answer. For adults between the ages of 21 and 40, walking about 100 steps per minute constitutes moderate intensity, while vigorous walking begins at about 130 steps per minute. The same number

HIBISCUS TEA

IMPROVES HEALTH OF ARTERIES Hibiscus tea is not only trendy, it can help your heart. A study led by British researchers tested a hibiscus tea in a group of 22 men and found that drinking it after a high-fat meal improved the function of arteries within the next few hours, compared to drinking water after the same type of meal. The research, published in the journal Nutrients, also found that hibiscus tea produced slight decreases in blood pressure, blood sugar, and inflammation, but the degree of difference in these measurements was not considered significant. Earlier research at Tufts University in Boston found that drinking hibiscus tea three times daily for six weeks reduced systolic blood pressure (the top number) by about 7 points—a significant drop.

might apply to older people, but those results aren’t in yet. You can count steps for 15 seconds and multiply by 4 to get the per-minute total.

9 Everyday Signs You Need More Vitamin D Low vitamin D levels raise the risks for various diseases, including cancer, heart

SELECT DESSERT BEFORE AN ENTRÉE

disease, diabetes, and osteoporosis. But

According to research published in the Journal of Experimental Psychology: Applied, selecting an indulgent dessert first—before choosing the rest of a meal—can make you eat less overall. In a series of experiments, 134 people in a cafeteria line were presented with indulgent (cheesecake) or healthy (fruit) desserts at the start and end of their food choices. When an indulgent dessert was the first choice, before soup, salad, or entrée, people ate about 30 percent fewer calories overall than when they selected a healthy dessert. Similar results were found when people ordered food online. But there was an exception: When people were distracted because they had a lot on their minds, they ate more calories, even when an indulgent dessert was their first choice.

lack of the sunshine vitamin in your daily

knowing this doesn’t help you detect a life. Here are some practical clues that your vitamin D level is below optimal:

1. 2. 3. 4. 5. 6. 7. 8. 9.

Depression Anxiety Mood swings Irritability Weight gain Fatigue Muscle cramps Joint pain Frequent colds or flu

April 2019

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2/28/19 8:11 AM

Welcome to the Family! Introducing 16 of our newest, most innovative products. From Keto to Collagen and Magnesium to Bentonite Clay, we have what you want. • Magnesium Chewables • Zinc + Vitamin C Chewable • Magnesium Effervescent Raspberry • Greens Effervescent • Omega-3 Gummies • Magnesium Gummies • Bentonite Clay

• Magnesium Lotion • Magnesium Gel • Pure Magnesium Oil • Zechstein Magnesium Oil • Collagen Effervescent • Collagen Powder • Keto Electrolyte Drops • Keto Electrolyte Tablets

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JOIN US ON SOCIAL MEDIA

Giveaways, recipes health tips & more!

*Source: SPINSscan Natural Channel 52 weeks ending 12/3/17.

2/27/19 1:23 PM

supplement advisor

By Vera Tweed

protective shell

How Natural Eggshell Membrane enhances joint health

he most common type of joint disorder, osteoarthritis strikes more than 30 million Americans, and many more suffer from less severe joint discomfort. Although risk for osteoarthritis increases with age, joint injuries among young athletes can set the disease in motion quite early in life. “We found that when 20-year-old women soccer players tore their ACL, you could see arthritis in their knees by age 30,” says Jason Theodosakis, MD, author of The Arthritis Cure. Sprains or tears in the ACL are some of the most common knee injuries among athletes Fortunately, Theodosakis and other researchers have found that Natural Eggshell Membrane (NEM) helps to prevent damage and protects joints.

Breakthrough Study

produce some joint discomfort after a workout. Half the women took NEM while the others took a placebo. In addition to tracking joint pain and stiff ness, researchers measured a marker of cartilage turnover. Once we reach our 30s, cartilage begins to be continually broken down and rebuilt, explains Theodosakis, much like bone. Injury, hormonal disorders, rheumatologic diseases, and the aging process can lead to more cartilage breakdown than rebuilding, with a net loss of cartilage. And without that cushioning cartilage, joints can become stiff or painful. To track cartilage turnover, researchers used a marker called CTX-II. It’s associated with both incidence and progression of osteoarthritis. CTX-II was measured at the start of the study, after the first week, and at the end of the second week. Compared to women taking a placebo, those taking NEM had lower rates of cartilage turnover, and, at the end of the study, their levels were lower than at the start.

Theodosakis. “People give up on exercise or intervention if they don’t see symptom benefits, but if research shows there’s a structure benefit that’s separate, then they should continue with that intervention.” In other words, with or without joint problems, NEM is a good daily supplement to keep your joints in the best possible shape.

How to Use NEM Theodosakis recommends trying NEM for 2–3 months. Take 500 mg once daily with or without food. Studies have found no adverse effects, and there are no known drug interactions. On product labels, look for “Natural Eggshell Membrane” or “NEM,” a proprietary form made from chickens raised in the United States. Other eggshell membrane ingredients aren’t produced in the same way and haven’t been as thoroughly studied.

The hallmark of osteoarthritis is a deterioration of cartilage that cushions joints. Damage begins years before symptoms become evident, and cartilage wears away gradually over a long period of time. The latest study of NEM broke new Quick Relief ground by showing that the supplement Most joint supplements can take weeks can combat cartilage deterioration at a or months to relieve symptoms, but NEM very early stage, before development of acts more rapidly. In the study of healthy joint disease. No other supplement has women, those taking NEM started to feel Redd Remedies been shown, in a study, to have this less stiff ness after exercise on the fourth Joint Health NEM preventive effect. day, and less pain on the eighth day. Joint supplements are usually tested Several earlier studies tested NEM on on people who have already developed people with osteoarthritis and found that osteoarthritis, after the damage has been pain and stiff ness began to improve after † done. In contrast, NEM was tested in a 10 days of daily supplementation. And Natural Factors NEM Knee & Joint Formula group of 60 healthy postmenopausal cell and animal research that examined women who didnow not have joint disorder. the mechanisms of to NEM found that it Garden of Life offersa three Grass-Fed Collagen products meet your specific needs. The entire line is Non-GMO A group of women between the ages helps reduce the infl ammation that Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and of 40 and 75 performed an exercise destroys cartilage. nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagenAncient powders. Nutrition routine on a stair stepper, every second This quick relief can be beneficial not Multi Collagen day for two weeks. Exercise intensity just to your joints, but to your overall Powder was based on each woman’s fitness level, health, as well. “Anything that helps GMO Tested but in all cases, was high enough to Nonpeople exercise is very beneficial,” says

Build Beauty from Within Hair, Skin, Nails & Joints

† 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.

April 2019

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

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2/28/19 7:42 AM

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1/31/19 12:49 PM

2/27/19 1:24 PM

herbal advisor

skullcap

It’s not a trendy superstar, but this workhorse of the herb world is a true American original

kullcap (Scutellaria lateriflora) has a long history of use in the herbal systems of North America, and more recently, in Europe. Its other common names—helmet flower, Quaker bonnet, and hoodwort—give you an idea what the flower looks like. As member of the mint family, skullcap is found in the rich woods and moist soils of North America—from Newfoundland to British Columbia and south to Georgia and California. But although it’s a mint, it has a bitter taste, and isn’t particularly aromatic. Skullcap has a cooling, drying energy, and its aerial parts (leaf, stem, and flower) have a variety of uses in herbal medicine. The Cherokee and Iroquois nations used skullcap tea to stimulate delayed menstruation. The Eclectics, the dominant herbal legacy in 1800s America, extensively wrote about, and copiously employed, skullcap for a wide range of issues. It was used by 19thcentury herbalists to treat a condition that today we might call fibromyalgia (muscle, ligament, and tendon pain). It was once known as “mad dog skullcap” and was historically used to treat rabies.

dose of skullcap. And a double-blind, crossover human study of 15 women and 4 men, aged 20–70 years, found that, in healthy subjects, skullcap “demonstrated noteworthy anxiolytic effects.” Another study in 2014 found that, in healthy people, skullcap significantly enhanced mood without a reduction in energy or cognition. Skullcap also serves as a nerve tonic and tissue rejuvenator, and many recent scientific papers have found it to be protective for nerve tissue. In addition, it seems to have a protective effect on the liver, as well as anticancer activity. These qualities suggest that skullcap could be effective for seizure and movement (chorea) disorders, including

Modern Medicine Today, skullcap is best known as a safe, reliable, mild sedative that excels in Skullcap is a uniquely American herb first used by relieving the Cherokee and Iroquois anxiety, peoples. neuralgia, and insomnia. It treats high blood pressure, premenstrual syndrome, tension headache, and muscle spasm. Some contemporary herbalists also use it to control Braxton-Hicks contractions during late pregnancy. One recent study found that rats exhibited less anxiety after taking a

Did You Know?

By Karta Purkh Singh Khalsa

a variety of twitches, ticks and tremors, for which it has been used for centuries. A study published in Phytotherapy Research, found that rodents prone to seizures that drank water containing skullcap extract were seizure free, while the control group continued to have seizures. Skullcap’s calming action is thought to be mainly due to its antispasmodic constituent scutellarin, a flavonoid glycoside. Another constituent, the flavonoid baicalin, is known to bind to the GABAA receptor, a sedating neural receptor sensitive to many sedating drugs, including Valium.

What to Take Skullcap is available in dried form as teas, capsules, tablets, and tinctures. For a tea, start with 10 grams of the dry herb. Infuse the chopped dry leaves, strain, and drink. Use several small doses throughout the day for anxiety, or the entire dose at bedtime for insomnia. In tincture form, the equivalent dose is 8 tsp. Fresh herb tinctures are strongly preferred. Historically, skullcap’s effectiveness has been enhanced when combined with valerian, chamomile, passion flower, and vervain, so it shows up in many combination formulas for sleep and anxiety. There’s not enough information on the pharmacological activity and toxicity of the herb to comment on its use during pregnancy and lactation, although no specific contraindications have been stated and it was historically considered safe at these times. Modern midwives sometimes use skullcap for insomnia, sciatica and stress complaints during pregnancy. All in all, this pretty little plant might not be a heavy hitter, but the next time this old world starts getting you down, skullcap might just the thing to take the edge off.

March 2019

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2/28/19 8:11 AM

BN0319

ESSENTIAL NUTRIENTS

for your

WHOLE BODY

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healing edge

summer slim down 9 foods to help you shed pounds and get ready for the warm-weather months

Lemons. Long used as a detox tool, lemons are thought to have a gentle diuretic and laxative effect, and can reduce bloating from excess salt intake—half a lemon in a glass of tepid water is the general rule. Lemons may also promote weight loss. In one study, people who followed a detox program that included lemon juice and maple syrup reduced body weight, body fat percentage, and insulin resistance at the end of the seven-day detox.

Eggs. Whole eggs (not just the whites) can encourage weight loss, especially when they’re replacing bagels, cereal, or muffins in your morning meal. The protein and fat in whole eggs keeps you satisfied for longer and prevents blood sugar surges that can trigger snacking. In one study, people who ate eggs for breakfast consumed fewer calories for lunch and dinner, and generally ate less for almost 36 hours. In another study, egg-eaters lost more weight and reduced both waist circumference and overall body fat, with no change in cholesterol levels. 12

Grapefruit. Like lemons, grapefruit is known for reducing bloat, aiding detox, and slimming the belly. Even the smell of grapefruit can reduce appetite and stimulate metabolism. Grapefruit is also high in nootkatone, a compound that’s been shown to reduce overall weight and abdominal fat. In one study, people who ate half a grapefruit before meals lost more weight than a control group, and also improved insulin resistance.

Potatoes. They’re not usually associated with weight loss, but white potatoes have one of the highest satiety ratings of any food. One reason: potatoes contain high amounts of resistant starch (RS), a type of starch that resists digestion as it passes through the intestines. RS can help shed pounds, balance blood sugar, and improve insulin sensitivity. If you’re not a potato lover, you’ll find resistant starch in oats, brown rice, legumes, and green bananas. Because cooking destroys resistant starches, the best way to eat any of these foods (besides bananas) is to cook them, then let them cool completely before eating to allow the lost starches to redevelop.

Fish. Eating fish several times a week can encourage weight loss, as well as improve insulin resistance. One reason: it’s high in protein, which has been shown to induce satiety—a feeling of fullness that discourages overeating or snacking—boost metabolism, and encourage weight loss. If you don’t like fish, choose other healthy sources of protein, such as legumes, eggs, and pastured or grass-fed meat. And protein powders can help you lose fat by keeping you full while increasing lean muscle mass.

Coffee. The caffeine in coffee can increase metabolism, boost fat-burning, and help maintain weight loss. In one recent study, people who reported drinking more coffee showed better weight-loss maintenance. Green tea has similar effects even though it’s lower in caffeine, likely

April 2019

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2/27/19 1:18 PM

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

an eating certain foods help you eliminate toxins, banish bloat, and even shed fat? The research says yes! Get slim in time for swimsuit season with these nine options:

Raspberries. They’re loaded with fiber, which makes you feel fuller, longer. Fiber also moves food through the intestines to prevent belly bloating. Because they’re high in water, they also fight water weight gain. Like other berries, they’re low in FODMAPs, compounds that can cause digestive distress and bloating. And, as an added bonus, studies show that people who eat vegetables and fruits tend to weigh less and have a lower risk of obesity.

By Lisa Turner

because it also contains catechins, a class of antioxidants that appear to work in concert with caffeine to encourage weight loss.

Apple cider vinegar. Apple cider vinegar is traditionally used for detox and weight loss, and also improves insulin sensitivity, possibly by hampering digestion of carbohydrates and slowing absorption of sugar into the bloodstream. Apple cider vinegar can also help you feel fuller for longer, and decrease the number of calories you eat through the day.

Coconut oil. Coconut oil is composed primarily of medium chain triglycerides (MCTs), a type of fat that’s metabolized differently from other fats. It’s used by the body for immediate energy, is less likely to be stored as fat, and has a thermogenic effect—that is, it increases fat burning. One meta-analysis found using MCTs in place of (not in addition to) other fats decreased body weight, waist and hip circumference, and total body fat without disrupting cholesterol levels.

Smart Tip! These cookies last 10 to 14 days in the refrigerator or two months in the freezer.

Grab ’n’ go protein bites MAKES 16 COOKIE BALLS

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

The coconut oil and protein powder make these tasty morsels a figure-friendly ally. They have quickly become one of our favorite snacks here at the office. 1

scoop Garden of Life RAW Fit Protein powder, or other protein powder

cups unsalted cashews

Tbs. coconut oil

1. In a bowl, combine coconut flakes and cinnamon and set aside. 2. Place protein powder and cashews in food processor and process until well mixed with a flour-like consistency. 3. Remove dates from water. 4. Add coconut oil, dates and cranberries to mixture in food processor and pulse until everything begins to stick (about 20 pulses).

¼ cup dried cranberries (apple juice-sweetened if available)

5. Roll cookie balls and coat in coconut flake/cinnamon mixture.

½ cup dried coconut flakes

6. Refrigerate to harden the texture of the cookies.

10 Medjool dates (pitted and soaked in water for 20 minutes)

Per cookie ball: 170 cal; 5g prot; 9g total fat (3.5g sat fat); 18g carb; 0mg chol; 5mg sod; 2g fiber; 13g sugars

tsp. cinnamon

Recipe by Gwen Eager for Garden of Life

The Healthy Edge

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expert’s corner

toxic environment

By Emily Kane, ND, LAc

What you can do about plastics, pesticides, and other noxious substances

There seem to be so many more hormone problems today—folks on thyroid medication, men with low T, and women having difficulty getting pregnant. —Francesca B., Port St. Lucie, Fla. Not to mention the diabetes epidemic! What’s going on?

The answer, in a nutshell, is that we have polluted our planet beyond her capacity to self-clean, and allowed the accumulation of plastics, pesticides, and innumerable other chemicals to create a burden on our environment. We actually have policy makers who don’t believe in climate change, and who vigorously deny the negative health impacts of burning of fossil fuels and other petroleum products. This month’s column isn’t intended as a rant, but as an impassioned plea to stop buying plastic—and particularly to stop drinking and eating consumables that have been stored in plastic, which lead to a host of hormonal issues that you mention.

Environmental Impact Many components of plastic, especially softer plastics, break down into hormone-disrupting components such as bisphenol-A and B, xylene, and phthalates. Our industrial food supply is mostly grown with a pesticide called glyphosate, which is extremely toxic to our kidneys. And exposure to air pollutants can increase risk for insulin resistance and

TOXIN TEST To determine your body’s toxic burden, I favor a unique test (around $220) that measures a wide variety of common industrial chemicals that are deeply embedded in our food, beverage, and personal care products. Ask your doctor to request the GPL-TOX urine test from Great Plains Laboratory in Lenexa, Kan.

bitter orange, or oregano for an antibactetype 2 diabetes, according to a study in rial kick, as well as a pleasant aroma. the European Review of Medical Pharmacology. The only way to fight back Detox Essentials against this noxious stew is To remove toxins that are already to take care of our health present in your body, you have as vigorously and to make sure that your To help stave off consistently as possible. channels of elimination are hormonal issues, steer clear of foods and Our soil, air, and water are working properly. This starts beverages that are already polluted, and if we with pooping. At least one stored in plastic. add booze, chemical-filled easy-to-pass, dark brown, formed sodas, prescription medications, stool daily. Urine can have a little cigarettes, and junk food on top of pale yellow color first thing in the that, we’re setting ourselves up for a host morning, but it should mostly run clear, of health issues. which is a sign of good hydration. Sweating is also a critically important, natural detox function. If you’re willing to Natural Solutions commit to a detox program, this will The good news is that there are steps we optimally involve sweating every day. Try can take to reduce the hormone-havocit for a month. Sweating from exercise is wreaking impact of plastics, pesticides, excellent. You can also enjoy and benefit and other chemicals on our bodies. The from far-infrared saunas, or, my favorite, first step is to go organic as much as ozone steam cabinets. possible and stop drinking water from Supplements can also help, and two of plastic bottles. Convenience is no longer the best are glutathione (or its precursor an excuse. We all have to be part of the N-acetyl cysteine) and vitamin B3 (niacin). solution and eliminate the demand for bottled water and “food” that lives in boxes Glutathione, especially, is used by the for months and years. Additionally, never body to bind and eliminate toxins. If microwave food in plastic. Styrofoam is you’re constantly exposed to toxins, your the worst—it literally breaks down into stores of glutathione are likely depleted. your beverage as a nasty chemical soup, Some folks don’t enjoy the “niacin flush” especially when heated. that occurs from blood vessels dilating, Then check your beauty and cleaning but that’s actually part of the detoxificasupplies. Look for personal care products tion process promoted by taking vitamin that are free of phthalates and sodium B3. If you’re sensitive to the flushing, start laureth (a chemical foaming agent). by taking 50 or 100 mg per day, and work Support companies that use organic up until you find a dose that produces a ingredients. Use baking soda and white strong flush within 20 minutes. The vinegar to clean at home. You can add a cleansing niacin flush typically lasts for few drops of essential oils of lavender, another 20–40 minutes.

Eat Clean

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Diet and Digestion

BY MARY ANN O’DELL, MS, RDN

MILLIONS OF AMERICANS start the new year with a new diet, whether it’s vegan, Mediterranean, keto, paleo, or something else. Along with this, millions of Americans struggle with digestive issues such as gas and bloating. For a well-functioning digestive system, you need to focus on both the stomach and the intestinal tract. For optimum digestion, the body needs good levels of digestive enzymes and stomach acid, a healthy lining in the intestinal tract, sufficient fiber and hydration, and good levels of intestinal flora. A disruption in any of these areas can cause a variety of symptoms, including nausea, indigestion, bloating, gas, and constipation. Here are some basic suggestions for improving your digestive health, no matter what diet you are following:

1. CHEW YOUR FOOD. Digestion starts in the mouth, so take time to chew your food. This is a mindful approach, taking time to slow down and enjoy the food you have.

2. TAKE A MULTIPURPOSE DIGESTIVE ENZYME. Our bodies produce enzymes that play roles in breaking down fats, carbohydrates, and proteins. When we alter consumption of these foods, or as we age, we may not produce enough enzymes to handle our food or changes in our diet. Enzyme supplements offer a way to ensure levels of enzymes to support optimum digestion. This can take a burden off of the digestive system and help relieve heartburn and bloating.

3. SUPPORT THE GUT. Fibrous foods, such as squash, avocados, broccoli, berries, lentils, and chia seeds, can support the health and lining of the intestinal tract and support regularity. And with a list like this, there is something that fits into every diet. Probiotics also help with gut health. With changes in diet come changes in the gut microbiome. Consider a good probiotic to help with the transition and to sustain bacterial balance in the intestinal tract.

4. HYDRATE. Water balance in the body is incredibly important when it comes to digestive health and balance. Dehydration is a common cause of constipation. To avoid this and keep things in your gut moving normally, make sure you drink plenty of pure water.

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April 2019

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Top 4 Tips for Allergy Survival

IT HAPPENS EVERY YEAR. Your eyes start itching, your nose starts running, you begin to sneeze and, just like clockwork, spring allergies have sprung again. If you suffer every year without getting much relief, try something different this time around, something natural that works with your body without side effects. The natural approach to allergies involves controlling histamine, a substance released by our body in response to an allergen, such as pollen or dust. Release of histamine causes two major symptoms: inflammation (including sinus congestion and itchy eyes), and constriction of smooth muscle (a major cause of asthma and coughing). Here are my top four tips to help control histamine and fight allergies.

1. BOOST ADRENALS. The adrenal gland are working overtime when allergies are active. To keep them functioning well, be sure to get enough B vitamins and vitamin C. 2. UTILIZE NASAL WASHES. Neti pots and saline nasal

washes can be used as needed to keep nasal passages hydrated and clear. Using nasal washes can help clear pollens from the sinuses, reducing their impact.

3. TAKE QUERCETIN. Quercetin is a flavonoid that has both

anti-inflammatory and antihistamine activity in the body. Unlike over-the-counter antihistamine drug formulas, which block the action of histamine after it is released, quercetin reduces the amount

BY SALLY KARLOVITZ, CN

of allergy-symptom-causing histamine that is released in the body. In addition to quercetin, vitamin C can also act as a mild antihistamine, and it improves immune function and fights infection.

4. TRY HOMEOPATHY. Homeopathic formulas can really help deal with symptoms quickly. Homeopathic formulas are safe and can be highly effective. Look on homeopathic remedy packages to identify formulas that match the symptoms you are experiencing. Fight back against allergies this year with a fresh new arsenal from nature, so you can stop suffering and enjoy spring.

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DEMENTIA

We’ve uncovered 10 underlying issues that may be at the root of dementia, including common vitamin deficiencies and Lyme disease by Vera Tweed

he number of Americans with Alzheimer’s disease is rising at a rapid rate, and is expected to more than double by 2050. But a deeper look shows a more encouraging trend—the actual risk of seniors developing the disease is going down. “The explosion is because we’ve got so many more 80-year-olds and 90-year-olds and 100-year-olds, but it’s not because your chances of developing dementia have gone up,” says Claudia Kawas, MD, a geriatric neurologist and founder of The 90+ Study at the University of California, Irvine. “An 80-year-old now is less likely to get dementia than 20 years ago,” she says. “That’s a pretty profound change to happen in just 20 years, effectively a generation.” Several large studies have drawn such conclusions. One, at the University of Michigan in Ann Arbor, looked at more than 20,000 people age 65 and older and found that incidence of dementia was 24 percent lower in 2012 than in 2000. “There’s no drug to reduce your risk of Alzheimer’s disease, so if people now are lower risk than they were 20

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years ago, to my mind, it’s almost exclusively been done by lifestyle,” says Kawas. Cardiologists have helped, she adds, because hearthealthy regimens also reduce dementia risk.

Kris Kristofferson’s MIRACULOUS RECOVERY The country music legend suffered years of debilitating memory loss and was misdiagnosed with Alzheimer’s until one doctor tested for and discovered Lyme disease. At age 80, after three weeks of treatment for Lyme, Kristofferson miraculously recovered and, to the delight of his fans, is performing live concerts again.

Alzheimer’s, Dementia, What’s the Difference? Dementia isn’t a disease, but a description of symptoms including loss of memory, ability to focus and reason, and other mental issues that can interfere with daily life. Alzheimer’s disease, characterized by plaques that kill off brain cells, is considered the most common cause of dementia, but it isn’t fully understood. A study at Northwestern University in Chicago found that some people in their 90s, with widespread Alzheimer’s brain plaques, presented no symptoms and continued to have superior memory throughout their lives. Strokes, Parkinson’s disease, and other conditions can also damage brain cells and produce dementia symptoms, but sometimes there is simply no known cause. The 90+ Study, which began in 2003 and has looked at more than 1,600 people in their 90s, has found that half of those with dementia have no known physical manifestations in their brains to explain the condition.

by ticks in the northeastern U.S., Lyme disease can be contracted from other sources in other areas, particularly the upper Midwest. The infection can linger for decades, triggering chronic inflammation. A healthy immune system can ward off noticeable signs but eventually gets overwhelmed, and debilitating dementia is one possible symptom. Epstein Barr, parasites, and other infections can also cause dementia. Testing for Lyme disease in a person with dementia who lives in the upper Midwest or Northeastern United States is reasonable.

Toxins

“Toxins have been shown to kill brain cells,” says DeSylvia. And, she adds, they damage the lining of our gut, create inflammation, impair immune function, and disrupt hormones, all of which can contribute to brain What Can Be fog or dementia. Reversed? Pesticides and herbicides Research has identified Dementia isn’t a disease, are toxins that are fairly specific ways to reduce but a description of simple to avoid if you eat the odds of any type of symptoms, including memory loss. organic food. Mercury and dementia. In addition, there other heavy metals may be are treatable conditions that culprits, especially if there has mimic Alzheimer’s and can even been occupational exposure earlier in be misdiagnosed as the disease. life; they can be detoxified with the help of a competent health professional. Lyme and Other

Did You Know?

Hidden Infections

“Lyme on the brain.” That’s how Dawn DeSylvia, MD, an integrative physician and founder of Whole Life Health MD in Los Angeles, describes dementia that stems from undiagnosed Lyme disease. Although known to be carried

Undiagnosed Low Thyroid A fairly common cause of brain fog, intense low thyroid symptoms can be diagnosed as dementia, and many doctors don’t test thoroughly enough to

discover the cause. The conventional test, TSH (thyroid stimulating hormone) often registers as normal even when thyroid hormone levels are below optimum. If you suspect low thyroid but are being told it’s “normal,” DeSylvia recommends getting additional tests: free and total T3 and T4, reverse T3 (different forms of thyroid hormone), and TPO (thyroperoxidase) antibodies. Thyroperoxidase is an enzyme involved in thyroid hormone production, and TPO antibodies can be a marker of autoimmune thyroid disease.

➍Dementia-Promoting Eating Habits Diabetes is known to increase risk for dementia, but even slightly elevated blood sugar in healthy people increases risk. Insulin resistance, where blood glucose cannot be utilized for energy, is also linked to dementia. Foregoing high-starch, high-sugar foods and drinks can help prevent and reverse the condition. (See “Alzheimer’s Action Plan,” p. 20)

➎Sleep Deprivation

We’ve all experienced the effects of too little sleep, from “zoning out” to forgetting things to difficulty focusing. And studies following more than 69,000 people show a link between too little sleep, or lack of restful sleep, and higher risk for dementia. Allowing enough time and, if necessary, taking supplements such as 5-HTP, melatonin, magnesium, or tart cherry juice, can help improve sleep. The Healthy Edge

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Vitamin Deficiencies Deficiencies of vitamins B1 and B12 are recognized as triggers of dementia symptoms. B1, depleted by alcohol and poorly absorbed by gluten-sensitive people, is essential for blood sugar to be used as energy in the brain, and a deficiency leads to the death of brain cells. B12, which becomes harder to absorb as people get older, is an essential component of myelin, a protective coating on brain cells. Deficiencies in vitamin B6 and folic acid can also contribute to dementia symptoms. All of these B vitamins can be found in B complex or multivitamin formulas, or as individual supplements.

Hearing Loss Studies following a total of more than 16,000 older people (in the U.S., Britain, and France) found that hearing loss increases risk for dementia, and that correcting hearing problems stops or slows mental decline. “Relationships at home and work often suffer due to rising frustrations of not being able to communicate effectively,” says Leisa Lyles-DeLeon, AuD, a board-certified audiologist in Washington. “This can lead to less communication attempts and feelings of isolation from partners and colleagues.” Today’s hearing aids are virtually invisible, and many work with smartphone apps.

Drug Side Effects Some prescription medications can cause dementia-like symptoms. Top offenders include drugs for depression, anxiety, heart conditions, Parkinson’s, and convulsions, as well as sedatives, narcotics, and corticosteroids. Check the potential side effects of any medication.

Physical Inactivity Studies show that exercise can improve memory, speed up thinking, and improve focus. The latest guidelines from the American Academy of Neurology recommend brisk walking, jogging, or other activities that get your heart pumping, at least twice weekly, for a total of 150 minutes per week. Weight training, while necessary for preserving muscle, hasn’t been shown to protect against dementia.

Isolation Making a habit of spending time with friends, visiting relatives, and going to parties, restaurants, and other events lowers the odds of dementia, according to a study of more than 1,100 seniors with a mean age of 80 at Rush University Medical Center in Chicago. “Our findings suggest that social inactivity itself leads to cognitive impairments,” says lead researcher Bryan James, PhD. In other words, go out and have fun.

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Alzheimer’s Action Plan A study at the University of California, Los Angeles, found that a personalized program, based on several dozen tests, could reverse dementia symptoms ranging from mild memory problems to moderate Alzheimer’s disease. Of the 10 people in the study, six were either unable to work or had been struggling at their jobs, and all returned to work or significantly improved their performance. These were some of the key lifestyle steps: Eating a low-grain or glutenfree diet, low in starches and sugar, and replacing processed food, as much as possible, with more vegetables, fruits, and non-farmed fish. Fasting for a minimum of 12 hours between dinner and breakfast, and for a minimum of three hours between dinner and bedtime. Sleeping seven to eight hours per night. Taking supportive supplements, which varied among individuals and included methylcobalamin (B12), B1, vitamin D, fish oil, coenzyme Q10, curcumin, ashwagandha, coconut or MCT oil, and citicoline. Probiotics and prebiotics, where necessary, to repair gut health. Exercising for a minimum of 30 minutes, four to six days per week. Taking steps to reduce stress, with yoga or music, for example. Improving dental health, where necessary, to reduce gum inflammation.

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to a

HEA THY HEART Keep your ticker in tiptop shape with these simple tips

eart disease continues to be America's leading killer, but unless it strikes close to home, most of us probably don't think about it too much. At the same time, there’s some good news: Deaths from the most common form, plaque build-up (aka coronary artery disease), have been decreasing in the last decade. But there’s a lot more we can do to protect ourselves. Perhaps surprisingly, some of the biggest heart-healthy benefits come from these simple lifestyle changes and heart-smart supplements. Unless heart disease strikes close to home, most of use probably don’t think about it too much, but it continues to be America’s leading killer. At the same time, there’s some good news: Deaths from the most common form, plaque build-up (aka coronary artery disease), have been decreasing in the last decade. But there’s a lot more we can do to protect ourselves. Perhaps surpris-

by Vera Tweed

ingly, some of the biggest heart-healthy benefits come from these simple lifestyle changes and heart-smart supplements.

Get More Oxygen It’s no secret that smoking, high blood pressure, unhealthy cholesterol, and diabetes all increase the odds of heart disease, but the American Heart Association has concluded that there’s “a potentially stronger predictor.” Called “cardiorespiratory fitness,” it’s all about our ability to use oxygen. When we breath air into our lungs, oxygen gets absorbed into blood, transported to the heart, and pumped through arteries to various organs and muscles. How well that process works, and how efficiently the muscles absorb and use oxygen, determines our cardiorespiratory fitness. Exercise that makes the heart pump harder is the chief way to improve and maintain this type of fitness, but as we get older, the process can get sidelined if we aren’t able to produce enough nitric

oxide, a gas that naturally dilates blood vessels and enhances blood flow and oxygen transport. “Nitric oxide is the molecule that controls blood supply to the heart,” says Nathan Bryan, PhD, professor of medicine at Baylor College of Medicine in Houston, Texas, a leading nitric oxide researcher and author of Functional Nitric Oxide Nutrition . “Heart disease is a slow process where the arteries become stiff and then, over time, plaque builds up and it ruptures, and that’s a heart attack,” he says, adding, “The loss of nitric oxide production in the lining of the blood vessels precedes the structural changes and the plaque development by many years, sometimes by decades.” What to do: Bryan recommends doing four things: Walk daily or do other, moderate exercise such as biking or swimming. The key is to raise your heart rate during the activity. Over time, gradually

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make it more challenging, for example, by walking faster or uphill, or running. Eat green leafy vegetables every day. Leafy greens are a natural source of nitrates, the raw material for nitric oxide production. Don’t use antibacterial mouthwash. Nitric oxide production begins in the mouth, but antibacterial mouthwash kills beneficial oral bacteria that generate about half of our daily nitric oxide, says Bryan. Switch to an herbal mouthwash instead Avoid antacids and heartburn drugs that suppress stomach acid, which is necessary to break down nitrates in food to produce nitric oxide.

Beat the Silent Killer “Silent” because it doesn’t usually produce noticeable symptoms, high blood pressure really is a killer, and it plagues nearly one in two Americans. Healthy levels are below 120/80 mm Hg, but if they’re 10–20 points higher, risk of heart disease doubles, according to Paul Whelton, MD, lead author of the latest medical blood pressure guidelines. “It doesn’t mean you need medication,” he says, “but it’s a yellow light that you need to be lowering your blood pressure, mainly with non-drug approaches.” For accurate readings, blood pressure should be checked on at least two separate occasions, at home and in the doctor’s office. What to do: Cardiologist Stephen Sinatra, MD, author of The Great Cholesterol Myth, recommends setting small, achievable goals to lose some weight, be more active, and cut back on sugars and high-carb foods. “Baby steps are better,” he says, “because you need motivation.” Among his patients, he found that losing 5–10 pounds likely means dropping one clothing size, 4–6 points in the top blood-pressure number, and 2–4 points in the bottom one. And these visible changes motivate healthier lifestyle habits and further improvement. And, he adds, “A small drop lowers risk substantially.”

INNOVATIVE HEART-HEALTHY TIPS Healthy habits can be surprisingly simple. Here are three from researchers who presented their latest findings at the American Heart Association's Scientific Sessions 2017.

Savor Food Slowly: "Eating more slowly may be a crucial lifestyle change

to help prevent metabolic syndrome," said Takayuki Yamaji, MD, author of a study showing that slow eaters are less likely to gain weight and develop metabolic syndrome. "When people eat fast,” he said, “they tend not to feel full and are more likely to overeat.” Be a Smart TV Viewer: "Watching TV itself isn't likely bad, but we tend to snack and sit still for prolonged periods while watching," said Mary Cushman, MD, author of a study showing that avid TV watchers were nearly twice as likely to develop a dangerous blood clot, compared to people who rarely watch TV. “You could put a treadmill or stationary bike in front of your TV and move while watching,” she suggests. Or, record your favorite show while you’re out for a walk, and watch it later, minus the ads. Keep Gums Healthy: Where there’s gum disease, getting it treated

significantly lowers blood pressure. One study found that after intensive dental treatment, blood pressure began to gradually drop and within six months, systolic pressure (the top number) was 13 points lower and diastolic pressure (the bottom number) dropped by nearly 10 points.

Understand Cholesterol, Blood Sugar, and Inflammation Along with blood pressure, there are three other markers that dramatically affect heart health, says Sinatra: HDL “good” cholesterol; triglycerides, which are usually tested along with cholesterol; and blood sugar. At unhealthy levels, the combination of these three factors makes up metabolic syndrome, the big driver of chronic inflammation, the culprit behind heart disease and diabetes. A large waist or belly is the most common outward sign. “People don’t realize that the fat around the tummy, that’s where the inflammatory mediators live in your fat cells,” he says; “So basically, when you get rid of fat cells, you’re getting rid of inflammation.”

What to do: To see where you stand and monitor progress, says Sinatra, cholesterol numbers by themselves don’t tell the whole story. Instead, he recommends tracking the ratio of triglycerides to HDL cholesterol, which should be no higher than 2. For example, triglycerides at 95 and HDL at 55 (95:55) would be a good ratio, below 2, but a 300:30 ratio of 10, often found among type 2 diabetics, is far from healthy. The other key marker is blood sugar: lower is better. Following the steps to lower blood pressure will also improve these markers and lower inflammation and heart risk. The Healthy Edge

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➍

Harness Supplement Power

While many nutrients can help contribute to a healthy heart, these are Sinatra’s favorites: CoQ10 is an essential nutrient for the heart. After age 40, take 100 mg daily to maintain heart health, but if blood pressure is high or there’s any chronic disease, take 150–200 mg daily. For heart failure, take 300 mg daily. Fish oil reduces inflammation. Take 1,000–2,000 mg of an EPA-DHA combination, and up to 3,000 mg if there is chronic disease. Magnesium relaxes blood vessels, produces energy, and lowers blood pressure and blood sugar. Start with 100–200 mg daily and gradually increase to 400–600 mg. If loose stools become a problem, reduce the dose or split the daily amount into several, smaller doses. Astaxanthin improves triglyceridecholesterol ratios and reduces inflammation. Take 6–12 mg daily. Vitamin K2 (MK-7 form) takes calcium out of blood vessels and into bones. Take 150–300 mcg daily. Ribose drives energy production and improves recovery from exercise. Take

Ubiquinol CoQ10 = Better Absorption CoQ10 provides energy to cells, especially the cells in the heart, and low levels of this critical nutrient are linked to nearly every form of cardiovascular disease, including angina, hypertension, cardiomyopathy, and congestive heart failure. CoQ10 supplements can be hard to absorb, particularly the ubiquinone form. But studies show that a more bioavailable form of CoQ10—ubiquinol—provides 60 percent better absorption than standard CoQ10 supplements. Studies have demonstrated that ubiquinol effectively inhibits LDL oxidation and may have a direct effect on the progression of atherosclerotic lesions. Ubiquinol has also been found to improve the symptoms of congestive heart failure. Ubiquinol supplements are generally labeled as “CoQ10 Ubiquinol,” “Super Ubiquinol CoQ10,” and “Ubiquinol QH.” To be sure you're getting ubiquinol and not ubiquinone, look for the word “ubiquinol” on the Supplement Facts panel. —Kim Erickson

one scoop of ribose powder daily, in juice or added to food. B vitamins are essential for healthy metabolism. Take a B complex with up to 750 mcg of the methylcobalamin form of B12, 100–400 mcg of folic acid, and up to 30 mg of B6. Vitamin D helps protect against heart disease and diabetes at adequate levels. Take 1,000–2,000 IU daily. Vitamin C strengthens artery walls, protects against plaque deposits, and increases the availability of nitric oxide. Take at least 1,000 mg daily.

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➎

Take a Break from Sitting

Even for people who exercise, sitting for prolonged periods is bad for the heart. To see what it takes to reverse damage, the American Council on Exercise sponsored a study at Western State Colorado University in Gunnison. Seven middle-aged men and six women, who did some regular exercise but also spent at least six hours per day sitting, all had unhealthy markers of heart health. Taking a 5-minute movement break, once every hour of sitting, increased good cholesterol by 21.2 percent, decreased triglycerides by 24.6 percent, decreased blood glucose by 6.1 percent, and lowered blood pressure by 6–12 points. Effective types of movement include simply standing up for 5 minutes, walking around, stretching, or doing some chores around the house. But there’s a catch: When those in the study stopped taking breaks for a week, the benefits reversed. An easy way to develop the break habit is to divide time spent on chores into shorter segments. “Instead of doing the dishes right after dinner, do them little by little in between TV shows,” suggests ACE-Certified Health Coach Jessica Matthews; “This study shows a few changes as small as that, done every day, could lower your blood pressure and improve your health dramatically."

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Why You Need Sleep & How to Sleep Better BY MARY ANN O’DELL, MS, RDN MOST ADULTS NEED 7–9 hours of sleep each day, but many Americans get by on less than 6. Some just don’t take the time to sleep, while others struggle with getting a quality night’s sleep. Why is sleep so important? Here are the top three reasons: 1. Immunity—Lack of sleep increases the chance that you will get sick. Rest helps the body recuperate each day. 2. Mood—Lack of sleep can contribute to irritability and stress, and chronic insomnia has been linked to anxiety and depression. 3. Energy—If you don’t sleep well, your energy level will be low. Good sleep refreshes the body and helps you feel more energized.

So, how can you get better sleep? Here are my top three ways:

1. MANAGE STRESS. Stress is a common contributor to insomnia and sleep disturbance. Manage stress naturally with herbal adaptogens that help balance the body and increase resistance to the effects of stress. Adaptogens include ashwagandha, maca, and rhodiola. Try yoga or deep breathing exercises in the evening to calm the body and mind.

2. CREATE COMFORT. Take time to wind down before bed, turning off devices and TVs. Take a nice soaking aromatherapy and mineral salt bath to relax your body and soothe any aches and pains. Inhaling certain scents, such as lavender, chamomile, and bergamot, helps calm and quiet the mind, allowing you to fall asleep easier. Make sure your bed and bedroom are comfortable—a cool, dark room supports better sleep.

3. TRY NATURAL REMEDIES. It is known that the endocannabinoid system in the body naturally balances neurotransmitters to regulate healthy sleep and wake cycles. Support the endocannabinoid system with herbs such as magnolia bark, peony, ginger, and clove. Add herbal nervines like hops and passionflower to help nourish and calm nerves.

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April 2019

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DIY Household Cleaning BY MARY ANN O’DELL, MS, RDN

HAVE YOU EVER CONSIDERED why there are warning labels and poison skull & crossbones on conventional household cleaning products? Think about that! These products are supposed to be getting rid of bad stuff in your home, not adding to it—much less potentially making you sick! Air fresheners and conventional cleaning products are full of toxins that can be absorbed into the skin, or breathed in by people who are using them. But natural cleaners offer a safe and effective alternative. Using natural cleaning products reduces toxins in the home, as well as pollution to waterways and the air. Natural cleaning products also provide more transparency of ingredients, so you can easily make the best choice for you, your family, and the environment. And essential oils in natural cleaning products can even provide aromatherapy as you clean. There are a variety of ready-made biodegradable household cleaners made without phosphates, chlorine, ammonia, or synthetic colors and fragrances. These offer convenience and effective cleaning, without the toxins. The other option is to make your own household cleaners.

KITCHEN CUPBOARD CLEANERS Natural household cleaners can be made from things you likely have on hand in your kitchen! Here is a brief summary of some of the more effective natural household cleaners. • Baking Soda—cleans, deodorizes, softens water, and scours. • Liquid Castile Soap—unscented castile soap is biodegradable and will clean just about anything. • Lemon—one of the strongest food-acids, effective against most household bacteria. Citrus essential oils also act as natural degreasers. • White Vinegar—cuts grease and removes mildew, odors, some stains, and wax buildup. • Cornstarch—can be used to clean windows, polish furniture, and shampoo carpets and rugs. • Essential Oils—In a 2009 study, several common and hospital-acquired bacterial and yeast isolates (six Staphylococcus strains including MRSA, four Streptococcus strains, and three Candida strains) were tested for their susceptibility against several essential oils. Thyme, lemon, lemongrass, and cinnamon oils provided the most effective antiseptic action in this study. Others with known antibacterial action include basil, tea tree, and orange.

DIY ODOR NEUTRALIZER SPRAY 1½ cups warm water ½ cup witch hazel 2 Tbs. baking soda 10–30 drops of antibacterial essential oil of choice (use a protective blend, or combine any mix of antibacterial oils) DIRECTIONS Combine all ingredients in a clean, empty spray bottle.

TO USE: Shake well, and spray wherever there is an icky smell!

The Healthy Edge

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2/27/19 1:26 PM

pure beauty

By Sherrie Strausfogel

spring clean your skin Detoxifying skin care products that deep clean and exfoliate can get your skin back on track after overindulgence or neglect

ver time, toxins, including the chemicals in synthetic makeup and skin care products, heavy metals in water, air pollution, and pesticides, can build up under your skin. And while the liver, kidneys, and digestive system remove waste and toxins from the body, you need extra help when it comes to cleaning them from the surface. Luckily, there are potent, natural ways to pull dirt and impurities from the pores and neutralize or remove environmental pollutants from the skin.

Purify your pores with Aztec Secret Indian Healing Clay. This powdered calcium bentonite clay combines with water to make a powerful facial that deeply cleans pores. Great for blemishes and acne-prone skin. Use as a base and add aromatherapy to make your own face mask, clay bath, and foot soak.

The Big Three In cleansing products, look for activated charcoal, soft clays, and seaweed to scrub those toxins away. Activated charcoal works like a magnet to attract and absorb excess oil and pore-clogging dirt, bacteria, and chemicals. It comes in face washes, scrubs, masks, soap, and konjac sponges. Activated charcoal works best when it sits on the skin for a full minute, time enough to pull out impurities. Soft clays, such as bentonite and kaolin, work the same way as charcoal, by drawing dirt out of skin. But they also add the benefit of hydration because moisturizing botanical oils such as lavender, sweet almond, and safflower are mixed with the clay to soften it and make it easier to use. Seaweed is rich in detoxifying minerals and stimulates circulation. By itself, it isn’t as cleansing as charcoal or clay, but it’s often mixed with one or both of them in cleansers or masks, which boosts their effectiveness. Plus, sea algae have the antioxidant power to decrease the damage caused by environmental pollution and UV rays that break down collagen and elastin.

Deep clean your hair and scalp with Collective Wellbeing Jasmine Vanilla Charcoal Shampoo. Activated charcoal is an amazingly detoxifying substance that helps cleanse away debris and impurities for clean, healthy hair that looks and feels great. Formulated with vitamin E, jojoba oil, and aloe vera, to help smooth and soften hair.

Purge pores of oil, dirt, and toxins with Derma•E Purifying 2-in-1 Charcoal Mask. Kimarine, wakame, and bladderwrack seaweed protect skin against environmental pollutants and hydrate. Activated charcoal lifts out dirt, oil, and bacteria to decongest pores. Apricot seed powder exfoliates dead skin cells. Kaolin and bentonite clays absorb excess oil and impurities. It’s ideal for oily, active, or urban skin.

Steam Cleaning The best way to detox through your skin is to sweat, and steam amps up the process. Many herbs, including turmeric, peppermint, and eucalyptus, can also encourage detoxification. Spa Vitale at the Hotel Vitale in San Francisco uses herbal compresses in its signature Thai Herbal Poultice Massage to detox by boosting blood circulation. Poultices are made of dried chamomile, lavender, lemongrass, turmeric, camphor, peppermint, cloves, and eucalyptus wrapped in muslin or cotton cloth. The poultices are steamed, and the moist heat helps the herbs penetrate the skin. “Steaming releases the aroma and therapeutic properties of the herbs,” says Amal Abbara, lead massage therapist at Spa Vitale. “The herbs in the compress are anti-inflammatory, antiseptic, astringent, and antioxidant. After a detoxing Thai herbal massage, you feel refreshed, relaxed, and energetically balanced.” 28

Smooth, tighten, and moisturize skin with The Seaweed Bath Co. Awaken Firming Detox Cream. Bladderwrack seaweed naturally detoxifies and promotes skin elasticity. Antioxidant-packed green coffee beans and green tea detoxify and protect skin. Hawaiian kukui oil and aloe vera hydrate and nourish skin. A rosemary and mint essential oil blend leaves your skin freshly scented.

April 2019

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2/27/19 1:23 PM

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2/27/19 1:23 PM

clean eating

talking to kids about gmos What you teach your children today can greatly affect the world of tomorrow

arth Day, falling this year on April 22, was first celebrated in 1970 as a way to raise awareness about environmental issues. With more than 1 billion people in 192 countries expected to participate in this year’s events, it’s safe to say that awareness has certainly been raised. That’s more important than ever as we face challenges ranging from climate change to colony collapse disorder among bees..It’s also more important than ever to get kids involved, since many of the decisions we make now— and many of the choices they begin to make themselves—will have far-reaching effects on the environment they will inherit in the future.

Children can’t possibly make good environmental choices unless they learn about genetically modified organisms (GMOs) and pesticides—the major food issues of their time. And while those may seem like heady issue, children are far smarter than many adults think. Exactly how you want to broach the topic depends on your kids’ ages, but here are some general guidelines from my book Going Against GMOs.

A Simple Beginning Conversation A beginning conversation with a young child might go something like this: “There have been changes in some common foods that weren’t like that when I was your age. Some plants that we eat today are made by scientists instead of nature.” Your child might ask: How and why do scientists make those plants? “Scientists put different kinds of genes into corn, so the corn doesn’t die when you spray chemicals on it, or the corn might contain chemicals to kill bugs inside of it. It keeps the insects away and companies can use weedkillers on it, but it isn’t a good idea for humans or animals to eat food that contains chemicals that kill insects and weeds. That’s why we want to do our best to avoid foods that have been produced in this way.” “Foods that are produced in this new way are called genetically modified, abbreviated as GMO. They’re more like fake foods instead of real foods that nature provides us.”

April 2019

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2/27/19 1:40 PM

By Melissa Diane Smith

You can also explain that not all genetically modified foods have bug killers in them or weed killers on them. Other types of GMOs are apples and potatoes that don’t turn brown after slicing. It’s probably best not to make the first conversation too long. Explain the subject in bits and pieces, so kids can digest the information. Let them research it on their own by reading kid-friendly information on the Internet. They may come back to you with questions, and you can gradually give them more information.

A Handy Way to Remember GMO Crops One way to teach your kids how to remember the genetically modified crops currently on the market is to teach them that there are 3 Cs, 2 Ss, 2 As, 2 Ps,* a Y, and a Z. (The 3 Cs and the 2 Ss are listed first because they are the most common genetically modified crops hidden in a variety of ingredients in most packaged convenience foods.) The genetically modified crops are: CORN (as in corn oil, cornmeal, cornstarch, corn syrup, hominy, polenta, and other corn-based ingredients)

Making Changes as a Family Making changes in longstanding eating habits always works best when kids are involved and they understand the reasons why changes are being made. Ask your children if they’d be willing to come to the grocery store with you and help you choose organic fruits and vegetables and find packages of food products that have a label with a butterfly on it (the Non-GMO Project Verified symbol) or preferably a label with a circle that says USDA Organic. This is a great way to teach kids what to look for when they become food shoppers. Children often get engaged in hunting down healthier foods and tend to think of it as a fun game. At home, bring in healthier substitutes and alternatives to GMO foods you used to use. Generally speaking, that means avoiding processed foods and eating more whole foods (i.e., fresh fruits, vegetables, nuts, and seeds). Also, keep in mind that there are organic alternatives to virtually every kind of food. If your family doesn’t feel like it can give up certain foods—tacos, for example—make sure to buy organic ingredients to make them. That’s the easy way to avoid GMOs and pesticides. Using organic ingredients doesn’t have to be expensive either: Develop an eye for bargains, and stock up on organic foods you use in recipes when they’re on sale. When your children are away from home, it’s much more difficult to control what they eat. But you can do your best to help them eat non-GMO by buying non-GMO and organic snacks, and having those foods at home ready for your kids to take at a moment’s notice. Finally, always pack your children’s lunches. Unfortunately, GMOs are at almost every corner in most school lunches.

ALFALFA, which is fed to livestock

CANOLA (as in canola oil)

APPLES

COTTONSEED (as in cottonseed oil)

PAPAYA (from Hawaii and China)

SUGAR BEETS (as in “sugar” listed as an ingredient, which is almost certainly a combination of sugar from both sugar cane and GM sugar beets—and also in foods that contain beet sugar)

SOYBEANS (as in soybean oil, soy protein, soy lecithin, soy milk, tofu, and other soy-based ingredients)

POTATOES

YELLOW SQUASH AND ZUCCHINI

Teach your kids to either avoid these foods, or look for USDA Organic or Non-GMO Project Verified versions of these foods, as well as indirect sources of GMOs such as meat, milk, and eggs that come from animals that are fed these foods. * Note: Another P, pink flesh Pineapple, was approved by the FDA in December 2016, but hasn’t yet made its way to market. The Healthy Edge

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2/27/19 1:40 PM

natural gourmet

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

spring peas These often overlooked emerald gems shine in our Spring Fresh Pea Soup

NOTES FROM THE CLEAN FOOD COACH There is some confusion about the difference between spring onions, green onions, and scallions. Green onions and scallions are just different names for the same plant, with long, tender green stalks and narrow white bulbs. Their flavor is mild and a bit grassy, and they are usually available year-round. Spring onions have a much larger white bulb and a stronger oniony taste, but they’re still mild and lightly sweet. Look for them in early to mid-spring. Leeks and Vidalia onions will make good substitutes in this recipe if you can’t find true spring onions.

Spring Fresh Pea Soup

SERVES 4

To make this meal more complete, try serving a few slices of avocado on the side for some healthy fat that will also help you absorb some of the nutrients in the vegetables. 1 Tbs. olive oil or ghee ¾ cup finely chopped spring onions (or leek or sweet onion) 3 cups low-sodium vegetable broth 1 lb. shelled fresh sweet peas (or frozen baby peas) Salt and fresh ground pepper, to taste ¼ cup pastured or organic cream (or evaporated coconut milk) ⅓ cup plain Greek yogurt (or coconut yogurt) 2 Tbs. minced fresh chives 2 Tbs. minced fresh mint 1 Tbs. fresh-squeezed lemon juice 1 small clove garlic, minced

FEATURED INGREDIENT:

1. Heat oil or ghee in soup pot over medium heat. Add spring onion, and cook 3–4 minutes until beginning to soften. Add broth, increase heat to high, and bring to boil. Reduce heat, cover, and simmer about 8 minutes, or until onions are very tender. 2. While onions are cooking, mix together yogurt, chives, mint, lemon juice, and garlic in small bowl, and set aside. 3. Add peas, salt, and pepper to broth mix, return to a boil, reduce heat, and simmer until peas are tender, about 3 minutes. 4. Purée soup until very smooth using an immersion blender, regular blender, or food processor. Return to low heat, and mix in cream. Adjust seasonings, if necessary, and serve each bowl with a generous dollop of the yogurt garnish. Per serving: 170 cal; 8g prot; 5g total fat (1.5g sat fat); 22g carb; 5mg chol; 250mg sod; 7g fiber; 8g sugars

Ghee

Ghee is clarified butter, which means its basically butter with the milk solids removed. But to treat ghee as just a form of butter doesn’t properly acknowledge the fact that this food has traditionally been used for its health-giving properties. Ghee has a long and respected history as a medicinal and healing food in Ayurvedic medicine, a tradition that dates back nearly 5,000 years. In Ayurveda, it’s believed to strengthen the ojas, the vital energy cushion at the root of our well-being and immunity. In her classic book Food and Healing, Annemarie Colbin, PhD, calls ghee one of the three best-quality fats.

PHOTOGRAPH: PORNCHAI MITTONGTARE

ade with fresh peas, this light and lovely soup is a nutrientloaded, super-fresh counterpart to traditional split peas. Peas are like the Rodney Dangerfield of legumes—they “don’t get no respect,” but they’re a real nutritional heavyweight. They’ve got a generous amount of protein, quite a bit of vitamin A, plus calcium, potassium, choline, and a nice helping of lutein and zeaxanthin, two essential nutrients for eye health. Peas themselves have a whopping 9 grams of fiber per cup, making them a fiber heavyweight. Luscious, relatively low in calories, high in fiber, and very filling, this soup is the poster child for healthy comfort food. You might wonder how it’s possible to make a great pea soup without the hambone, but the sad fact is that humanely raised, pastured pork is hard to find—and the treatment of factory farmed pigs is almost too cruel to contemplate. So we ditched the hambone in this comfort food favorite, and, trust me, you won’t miss it

April 2019

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2/27/19 1:21 PM

Terry Naturally

Hemp + Curcumin

Arnica Montana 200ck

Supports the endocannabinoid system.*

Traditionally used for pain from trauma, bruises, stiffness, or muscle soreness.*

Clinically studied curcumin for normal inflammation response.*

Homeopathic single remedy.

Supercritical CO2 extracted hemp oil.

Miyoko’s

Lactose-free.

Vegan Rob’s

Smoked Vegan Mozz

Cauliflower Puffs

Wood-fire smoked vegan mozzarella.

Vegan cheese puffs with the power of cauliflower.

Creamy, dense, delicious.

Plant-based snack.

Melts, bubbles, browns, & slices.

With probiotic Bacillus coagulans.

Sejoyia

Coco-Thins Chocolate Snackable cashew cookies.

PHOTOGRAPH: PORNCHAI MITTONGTARE

Ollois

Nature’s Answer

Sambucus + Probiotic

Thin, crispy, crunchy.

Double your immune support.*

Made with 6 simple ingredients.

Concentrated black elderberry extract + immune probiotic.*

Vegan, paleo, and gluten-free.

2-in-1 DuoCap® technology.

Hager Pharma

Dry Mouth Drops Cherry

SilverBiotics

Advanced Healing Skin Cream

Help reduce oral dryness.*

Now available in lavender or grapefruit scents.

Sweetened with Xylitol.

Nano-silver infused skin cream.

Cleans teeth between brushings.

Helps protect & beautify.

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2/27/19 1:22 PM

Paragon Plusâ&#x201E;˘

Opti-Extractâ&#x201E;˘ Turmeric

Powerful herbal antioxidant.* Supports healthy liver function & balances inflammation.* Potent herbal extract, standardized for 95% curcuminoids.

* These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This inf ormation is presented as general inf ormation and is not meant to replace medical advice. B ecause persons and circumstances can vary, self treatment may not be right f or you. C onsult a q ualif ied health care practitioner f or advice pertaining to any particular person or case or bef ore beginning any new ex ercise, diet, or supplementation program. U se products only per label direction.

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2/27/19 1:11 PM