Healthy Edge Magazine Akin's APRIL2021

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April 2021

HOW TO RECOGNIZE

HISTAMINE INTOLERANCE

PEANUT BUTTER COOKIE DOUGH HUMMUS (you won’t believe how healthy it is!)

P. 30

What to eat to beat migraines, allergies, digestive issues,

AND MORE THE TRUTH ABOUT

SALT

3 HERBS FOR

BETTER SEX SIMPLE WAYS TO

BEAT STRESS SHOULD YOU

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plus

WHY YOU NEED MORE

POTASSIUM

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Try Something New Brothers Gerard Baking Co.

Southern-Style Biscuits

A love of baking with simple ingredients and classic Southern recipes inspires these baked goods that honor the taste, flavor, and texture of Southern cooking.

Dozens of delicately folded layers hold the secret to these buttery biscuits’ tender taste. These baked goods go from free er to table in minutes, so you can heat and eat the flaky, high-rising biscuits anytime.

Pressed Juicery

Elderberry Shot This wellness shot offers the immuneboosting benefits of elderberry, packed into a shot that is convenient and easy to take.* It combines cold-pressed elderberries with a dash of honey, cloves, and cinnamon for a shot that is balanced in taste.

Irwin Naturals

Love My Legs & Cell-U-Thighs Love My Legs, with bioflavonoids and gotu kola, is designed to support healthy veins and capillaries in legs so you can enjoy the benefits of maintaining healthy circulation and feel comfortable in your legs for years to come.* Cell-U-Thighs cellulite reduction formula blends SO with nutrients that support maintenance of the dermal layers of skin where cellulite originates.* It includes collagen-boosting aloe vera gel, hyaluronic acid, and vitamins to support the health and integrity of skin.*

Source Naturals

Wellness ImmuneSmart This core daily formula provides everyday immune and respiratory support.* It features 12 fundamental ingredients drawn from the original Wellness Formula including vitamins and , elderberry, and inc plus other essential vitamins and minerals, time-tested herbs, and reishi mushroom extract. This power-packed formula creates a solid foundation for everyday wellness.*

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Full Circle

Tuff Sheet These 100% tree-free reusable plant towels are seriously hard working—just one roll replaces up to 60 rolls of traditional paper towels. And each sheet absorbs 7 times its weight. That’s some Tuff Sheet! They are quick drying, so they stay odor-free, and since they re chlorine-free too, they re easier on the environment. To reuse, just hand wash and hang dry.

BareOrganics

Superfood Water Enhancers These water enhancers dissolve instantly into hot or cold water and have a great-tasting citrus flavor you can enjoy at home or on-the-go. Energy including antioxidant-rich matcha green tea, maca root, and potent green coffee bean extract help you kick it into high gear.* Metabolism delivers metabolism-boosting ingredients like apple cider vinegar, Garcinia cambogia, and cayenne to create the perfect companion on your journey to a healthier you.*

Reed’s

Real Ginger Ale Zero Enjoy the crisp, classic, clean taste of real ginger ale, without the calories and sugar. This ginger ale is made with 2000 mg fresh ginger for real ginger benefits. It has the refreshing taste you love, without the calories, sugar, artificial preservatives, or flavors. Suitable for keto and Whole30 diets.

Nutronco

PowerNerve This scientifically formulated supplement combines clinically proven ingredients to support nerve health.* It supplies a balanced blend of B vitamins, vitamin , inc, stabili ed R-alpha lipoic acid, L-glutamine, and nucleotides. owerNerve is an all-Inone supplement in which every ingredient serves a purpose and has proven clinical research data. It can help accelerate return of functional mobility, improving quality of life.*.

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Try Something New Weleda

Sheer Hydration Facial Care Sheer Hydration offers long-lasting skin hydration from prickly pear cactus.

Eye Gel is a cooling roll-on eye gel that delivers up to hours of moisture with extra benefits from cucumber extract and aloe. Daily Crème offers weightless, breathable hour moisture from prickly pear plus nourishing plant oils. Moisture Mist provides instant, refreshing hydration from prickly pear, aloe vera, and witch ha el.

Only Natural

Apple Cider Vinegar Gummies These great tasting Apple ider inegar Gummies are 00 glutenfree, preservative-free, and naturally sweetened with pomegranate and beetroot juice. Apple cider vinegar may enhance healthy digestion, immune health, and overall well being.*

Ridgecrest Herbals

ClearLungs Liquid Based on the popular original learLungs formula, this liquid provides a synergistic blend of hinese herbs that help support free breathing, balanced mucus levels, and lung support.* It is naturally sweet and has a pleasant orange flavor. It s a perfect option for children, or for those who don t like pills.

Smarty Pants

Healthy Sleep Gummies An extension of Smarty ants popular Gummies line, Adults Healthy Sleep is a nutrient blend with clinically proven ingredients to support calmness and relaxation, to help you fall asleep faster and increase time asleep.* Healthy Kids Sleep is a melatonin-free blend of herbs and nutrients that support calm, relaxation, and sleep.*

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Sukin

Hydrating Body Wash & Lotion This hydrating body care refreshes and stimulates the senses with a esty citrus, coconut burst, and hydrates and softens skin with a blend of jojoba, avocado, and rosehip oils. Body Wash includes a calming combination of chamomile and aloe vera, leaving skin feeling soothed and lightly hydrated.

Body Lotion restores skin s moisture barrier with aloe vera, nettle, horsetail, and burdock.

Solgar

Menopause Relief Clinically-studied Siberian Rhubarb Extract and saffron are combined to provide relief of a full range of menopausal symptoms.* This combination may help relieve the most common symptoms women experience during menopause, including hot flashes, night sweats, irritability, sleep disturbances, fatigue, and more.* This formula helps maintain a positive mood and supports emotional well-being.*

Organic India

Energy Restore This unique formula contains a powerful combination of ancient Ayurvedic herbs that promote vitality and endurance.

It includes adaptogens tulsi and ashwagandha to assist the body s ability to respond to stress, encouraging energy by day and sound sleep by night.* It s enhanced with katuki for antioxidants and neemkamal to support energetic focus.*

Hyland’s

Adult Pain Formulas Hyland s introduces new pain relief formulas that are nonaddicting, non-drowsy, and gentle on the body.* Pain Relief helps relieve general symptoms of pain.* Headache Relief helps relieve symptoms of headaches.* Fever Reducer helps relieve symptoms of minor fever and pain.* These formulas are tough on pain, but gentle on you.

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Ease your aches with these turmeric-infused anti-inflammatory meatballs.

April 2021

p. 32

features 18 Could You Have Histamine Intolerance?

Health issues ranging from allergies to migraines to digestive disorders have been linked to this underdiagnosed condition. If you suspect that you may have histamine intolerance, here’s what you need to know—and what you can do about it.

22 The Salt Breakthrough

For decades, we’ve been told that too much of this popular seasoning leads to high blood pressure. But is that really the case? A groundbreaking new study is changing our understanding of salt and its role in our health.

departments NEWS FLASH

6

4 TIPS FOR SPRING ALLERGIES

Hot Off the Press. The latest news from the world of natural health.

SUPPLEMENT ADVISOR

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Potassium: How to Get Enough. Most American diets are lacking in this key mineral, but it’s an easy problem to fix.

HERBAL ADVISOR

10

3 Herbs for Better Sex. If you’ve lost that loving feeling, these botanicals can help.

HEALING EDGE

12

EXPERT’S CORNER

14

Should You Ditch Dairy? Does milk really do a body good? Here’s the plain truth about dairy products.

2

5 TIPS TO RELIEVE STRESS

26

Simple steps you can take to calm your nerves, relax your body, and soothe the symptoms of stress.

PURE BEAUTY

28

Niacinamide. This unheralded B vitamin can work wonders in your at-home beauty regimen.

CLEAN EATING

Nothing to Sneeze At. Keep your pets happy this spring with these natural allergy remedies.

17

How to put the sneezing, sniffling, and itchy eyes behind you and enjoy the warm weather this year.

30

Peanut Butter Cookie Dough Hummus. This tasty treat takes healthy snacking to a whole new level.

NATURAL GOURMET

32

Turmeric Powder. The popular supplement for pain relief shines in our Vietnamese Pork Meatballs.

April 2021

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editor’s letter Salt of the Earth I come from a long line of what can only be called salt addicts. I remember my grandfather sitting at the Thanksgiving table eating salt right out of the shaker. My dad and sister have been known to do the same. And, frankly, so have I. My wife, who is a tremendous cook, will often say when trying a new recipe, “You’re going to love this. It’s too salty.”

And, of course, from my grandfather on down, we’ve all been told over and over and over that we need to cut back on the salt because it’s bad for our blood pressure. Trust me, I’ve heard it.

Which is why “The Salt Breakthrough” (p. 22) is something of a personal vindication. Based on the results of the decade-long, NIH-funded Salt Sensitivity Study at the University of Virginia, our understanding of salt and its role in human health is changing.

As is turns out, some of us just need more salt...our bodies call for it. And ignoring that call can be bad for our health. “A low-salt diet may not be beneficial to everyone and may paradoxically increase blood pressure in some individuals,” says principle investigator, Robin Felder, PhD. To be fair, the study also confirmed that overindulging in salt is bad for most people. But as with many other aspects of our health, it really comes down to individual conditions and needs.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel 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/GM Sharon Houghton shoughton@pocketoutdoormedia.com Publisher & Director of Retail Sales Rob Lutz Integrated Media Sales Director Mason Wells Eastern U.S. mwells@pocketoutdoormedia.com Integrated Media Sales Director Anne Hassett Western U.S. anne@hassettmedia.net Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702

Retail Customer Service bnsales@pocketoutdoormedia.com 800-380-9842

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Chief Executive Officer Robin Thurston Chief Operating Officer & President Danielle Quatrochi Senior VP of Sales & Business Development Tommy OHare VP of Finance Greg Abrahamson Manager of Operations & HR Ilana Coenen

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

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THE HEALTHY EDGE. Vol. 13, No. 3 Published monthly by Outside, 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Outside.

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 2021

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NOW Foo

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newsflash

THE SCOOP ON

DOGFOOD

The quality of food your dog eats influences the quantity of poop you scoop, according to a study of beagles at the University of Illinois in Urbana. Researchers compared four diets: kibble (lowest quality), fresh-but-processed, refrigerated food approved by the USDA for dogs but not humans (better quality), and two diets of fresh dog food made of ingredients that the USDA classifies as human-grade (best quality tested).

In the study, dogs eating kibble had to eat significantly more to maintain their weight and produced between 1.5 and 2.9 times as much poop as dogs who ate fresh diets. The human-grade, fresh diet produced the least poop: 66 percent less than kibble, because fresh food is more absorbable, nutritious, and satisfying. And it improves the balance of beneficial gut bacteria.

Study coauthor Kelly Swanson, PhD, wasn’t surprised to see that kibble was the least nutritious. However, he added: “I didn’t expect to see how well the human-grade fresh food performed, even compared to a fresh commercial processed brand.”

B12

RELIEVES DIABETIC NEUROPATHY

Peripheral neuropathy—numbness, tingling, and pain in hands and feet—is a complication of diabetes. To make matters worse, the most prescribed diabetes drug, metformin, is known to deplete vitamin B12, which exacerbates the problem. But new research has found that vitamin B12 supplements can help heal nerves and relieve symptoms.

German scientists compared the effects of vitamin B12 (methylcobalamin) supplements and a placebo in a group of 90 type 2 diabetics who had been taking metformin for at least four years and suffered from neuropathy. Tests showed that all had low levels of the vitamin at the onset of the study.

After a period of one year, those who took 1,000 mcg (1 mg) of B12 daily had higher levels of the vitamin and experienced much less pain. And a battery of medical tests showed that their nerve health and function had significantly improved. In contrast, pain and nerve damage worsened among those taking a placebo.

6

Exergaming Can Make You Dizzy Exergaming—playing virtual reality fitness games—is growing in popularity and can improve fitness, but it can also make you dizzy or sick within an hour after you stop playing. That’s what researchers found at the University of South Australia.

To be safe, they recommend initially trying any exergame for a short while— about 10 minutes—and then waiting to see how you feel in the next hour. If you don’t feel right, playing for a longer period will make you feel even worse.

Consider a different activity.

If you’re new to exergaming, wait until you know how it affects your before you make plans to drive after a workout. It could be risky if you suddenly felt dizzy or sick.

April 2021

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supplement advisor

By Vera Tweed

potassium: how to get enough Most diets are sadly lacking in this key mineral, but luckily that’s an easy problem to fix

P

otassium is an essential mineral that many Americans don’t get enough of, yet it’s vital for healthy blood pressure; proper function of the heart, kidneys, muscles, and nerves, and for normal metabolism of carbohydrates and protein.

Processed foods are a major contributor to our national potassium deficiency as they are generally high in sodium and contain little or no potassium. The ratio in healthy foods is tipped in the opposite direction—fruits and vegetables contain much more potassium with little or no sodium. In the long-gone days of hunter-gatherers, it’s estimated that the Paleolithic diet contained 16 times as much potassium as sodium.

This ratio is important because potassium and sodium work together. When there’s enough potassium, excess Did You sodium is more easily excreted, helping to maintain Know? healthy blood pressure and to avoid the perils of It’s estimated that less than two percent of Americans hypertension, including heart disease and stroke. get the recommended

How to Get Enough Potassium

amount of 4,700 mg of potassium daily.

Vegetables, fruit, beans, and fish are rich sources of potassium. Here’s an example of a meal that delivers more than 2,200 mg—almost half of the daily recommended amount:

* I medium baked potato with skin: 941 mg * 3 oz. wild Atlantic salmon: 534 mg * ½ cup cooked spinach: 370-419 mg * ¼ medium cantaloupe for dessert: 368 mg Some other rich sources include:

* 1 cup of prune, carrot, or passion fruit juice: about 700 mg * ½ cup freshly cooked beet greens: 654 mg * ½ cup adzuki or white beans: about 600 mg * 1 cup of coconut water: about 600 mg * 1 medium baked sweet potato: 542 mg * 1 cup fresh orange juice or canned tomato juice: about 500 mg * 1 medium banana: 422 mg * ½ cup avocado: 364 mg Can you Get Too Much Potassium?

While eating potassium-rich foods is a good idea, potassium supplements can produce an overload for some people. Anyone with less-than-optimum kidney function, which may be a byproduct of diabetes or heart failure, shouldn’t take potassium supplements unless they’re prescribed by a doctor.

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Some medications raise potassium levels and should not be combined with potassium supplements. Such drugs include ACE inhibitors such as lisinopril (Prinivil, Zestril) or ramipril (Altace), and some over-the-counter pain remedies such as ibuprofen (Advil, Motrin) or naproxen (Aleve).

Other types of prescription diuretics may deplete potassium.

With these, a doctor may prescribe potassium supplements, but patients shouldn’t take extra potassium supplements on their own. Potassium levels can be checked with a blood test— normal levels range from 3.7 to 5.2 millimoles per liter (mmol/L).

In susceptible people, dangerously high levels of potassium can cause weakness, fatigue, and irregular heart rhythms which, in extreme cases, can lead to heart attack and death.

Potassium Supplements The dose of potassium in supplements, including multivitamins, is generally no more than 99 mg per serving to avoid accidental potassium overload in people with kidney and related diseases.

For healthy people, there is no official upper limit for potassium, and supplements can provide some insurance against shortfalls.

Many salt substitutes replace sodium with potassium chloride, and these can provide higher doses of potassium.

While they can be a good sodium alternative for healthy people, anyone with kidney disease, diabetes, or heart failure should exercise the same cautions against potassium overload from such seasonings as they would with supplements.

Bottom line, there are no downsides to eating foods that are naturally high in potassium and many other beneficial nutrients.

April 2021

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SCAN ME FOR VIDEO

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herbal advisor

By Mark Stengler NMD

3 herbs for better sex A low sex drive affects both men and women for a variety of reasons. But you can recharge your libido with these botanicals.

L

ow libido, or reduced sexual desire, is estimated to affect about one-third of women between the ages of 40 and 64, while some research shows that it affects 75 percent of menopausal women. Low libido is also common in middle-aged and older men, where it’s associated with deficient testosterone levels that affect about 40 percent of men over age 45.

Low libido can be caused by several factors, including hormone imbalances, the side effects of pharmaceuticals (e.g., high blood pressure medications, antidepressants, antihistamines, chemotherapy, narcotics), relationship problems, alcohol and drug abuse, insomnia, and mood disorders. While any effective treatment for low libido should address the root cause(s), the following three libido-enhancing herbs can provide benefit for both women and men.

Ashwagandha (Withania somnifera) You’re probably familiar with the significant stress-balancing effects of ashwagandha, but this revered Ayurvedic medicine is also known for its libido-enhancing benefits. For example, a double-blind study of ashwagandha extract in healthy women aged 21–50 found improvements in arousal and lubrication compared to placebo. Ashwagandha also has a history in Ayurvedic medicine of treating male sexual dysfunction and infertility and acting as an aphrodisiac. Ashwagandha supplementation has been shown in human studies to increase serum testosterone levels and decrease serum cortisol.

Tongkat ali (Eurycoma longifolia) This herbal product is popular in Malaysia, Thailand, and Indonesia for the treatment of male sexual disorders, including low libido. Research on an extract of Tongkat ali has been shown to improve libido in men. The recommended dose is 200–400 mg daily of an extract.

Natural Progesterone Cream Over-the-counter natural progesterone creams are commonly used by perimenopausal and menopausal women to help relieve a variety of symptoms. Women with deficient progesterone who use transdermal progesterone may have a restoration of sex drive. A typical dosage is 20 mg applied to the skin twice daily for two weeks before menses for perimenopausal women, and twice daily for three weeks a month for menopausal women. Progesterone is best used under the guidance of a holistic doctor.

Maca (Lepidium meyenii) Maca is a traditional Peruvian aphrodisiac for both women and men. And modern studies back up its use for enhancing female and male libido and supporting healthy estrogen levels in women and testosterone levels in men. .

In a 12-week double-blind, placebo-controlled, randomized, parallel trial, men aged 21–56 received 1,500 mg of maca, 3,000 mg of maca, or a placebo. Maca was shown to improve sexual desire at 8 and 12 weeks of treatment. Maca was also demonstrated to enhance libido in early-postmenopausal women. The general recommended dosage is 1,500–3,000 mg daily.

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April 2021

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healing edge

nothing to sneeze at

T

he arrival of spring brings warmer weather, greener grass, and longer days to get outside and enjoy them. But with the rites of spring comes a dreaded wrong: hay fever, triggered by the pollen that blankets the great outdoors at this time of year. No matter where you live—an urban metropolis or the rural countryside—pollen can make life miserable.

Symptoms of seasonal allergies in humans include runny nose, itchy skin and throat, and itchy runny eyes. But did you know that dogs and cats are also susceptible, though their symptoms are different?

Spot the Signs Animals can’t tell us they’re suffering, so we must learn to recognize their hay fever symptoms—excessive head-shaking; scratching, and biting at their own maddeningly itchy skin; and irritated, inflamed skin, ears, and paws—and seek the help of a compassionate veterinarian before these symptoms develop into a life-threatening infection. In people, hay

How to ease springtime allergies in your dog or cat.

veterinary dermatologist near you, visit fever manifests in respiratory symptoms, ACVD.org. but pets experience pollen allergy through disease of the body’s largest organ: the skin. “Skin Rx Alternatives problems caused by Pet parents can take simple allergies are a serious steps to prevent allergies medical issue that can from progressing to the Bathe dogs once or drastically diminish a point where they require twice weekly with a gentle emollient shampoo. Try a pet’s quality of life,” says prescription meds and soap-free shampoo that Heather Peikes, VMD, a customized vaccine. contains neem oil.

Dip. ACVD, a board-certiThe first anti-allergy fied veterinary dermatolostrategy is a diligent daily gist based in New Jersey. wipe-down. Apply a clean, Veterinary dermatologists damp towel to dogs and cats after typically treat secondary skin and ear they spend time outdoors to remove infections with antihistamines, and pollen; do this every time they come sometimes omega-3 supplements are inside. (Yes, it’s a chore; to make it easier, recommended. Customized vaccines may prepare stacks of towels and a jug of be given based on the results of skin water right by the entrance door to your testing. The vaccine may be administered home, so there’s no tracking of allergens as an injection every one to three weeks, throughout the house.) Focus especially or as a sublingual pump (drops given by on pets’ paws and paw-pads, taking care mouth). If the animal does not respond to to wipe between the toes, where pollens vaccine therapy, there are medications accumulate and cause enormous that can provide relief. To locate a irritation. “Cats don’t love baths, but they do enjoy a thorough, full-body wipe-down,” says holistic veterinarian Michele Yasson, DVM, who practices in New Paltz, N.Y. “It’s how the mother cat grooms her kittens, and it’s a great opportunity to bond with your cat.”

As for dogs, if your dog loves to go swimming, now is the time to indulge— and always follow up with a thorough toweling-off to remove pollen residue, making sure to gently wipe inside ears to prevent ear infection.

Healthy Tip!

Pounce on Pollen Remove shoes and outerwear when you enter your home so pollens aren’t tracked into the indoor environment you share with your pet. Grass cutting exacerbates pollen allergies, so when it’s time to mow the lawn, be sure all windows and doors are closed, and if 12

April 2021

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By Julia Szabo

possible, ask your neighbors to tell you their landscaping schedule so you can be prepared to batten the hatches before you hear the familiar rev of the lawn mower engine.

* Launder pets’ bedding at least once a week. To simplify this chore, cover dog or cat beds with a sheet, so it’s easy to toss the used sheet into the wash while you re-cover the pet bed with a clean sheet.

* Bathe dogs once or twice weekly with

a gentle emollient shampoo. To minimize dryness, which further irritates inflamed skin, use an unscented, soap-free pet shampoo, advises Peikes. Or try a soap-free shampoo that contains neem oil, which is wonderfully moisturizing. (It’s easy to make your own neem-enriched shampoo by adding a few drops of straight neem oil to your favorite unscented pet shampoo.)

* At bath time, remember that pets’ ears become irritated and itchy as a result of the allergic response. Yasson prescribes this remedy: “Soak a cotton ball in witch hazel, and squeeze the liquid into the dog’s or cat’s ear; massage the ear gently from the outside, then let the animal shake the excess out.” Talk to your veterinarian

about the best ear cleanser to use if your pet’s ears are infected.

* If Spot or Fluffy presents with red,

puffy eyes, and/or excessive ocular discharge, gently wipe eyes using a cotton ball soaked in saline solution, or an over-the-counter herbal eyewash for irritated eyes (these often contain eyebright). It’s fine to share herbal eyewash products with pets: “People, dogs, and cats are all mammals, and we all have mammalian eyes,” says Yasson. “So what works to relieve eye discomfort for people also works great for pets.”

The homeopathic remedy eyebright (Euphrasia officinalis) offers relief for pollen-irritated eyes. For small dogs and cats, dissolve a single pellet in some water, then squirt into the mouth; for larger pets, use two pellets. For best absorption, administer between meals.

The herb mullein also relieves the eye irritation of hay fever; simply add it to your pet’s food, in tincture form, twice daily. The dosage scale works like this: for critters under 25 pounds, Yasson advises giving one-quarter the dose for an adult human; for pets 25–50 pounds, half the human dose; and for larger animals, the full human dose. A typical human dose is about four drops.

Allergy-fighting Foods Local honey is a popular natural remedy for allergies in people, and Yasson suggests treating pets to a daily spoonful of the sweet stuff too. “It contains local pollen, so ingesting it in small doses is very helpful for pets coping with pollen allergies,” she says. The recommended daily dosage is one-eighth teaspoon for small critters, one-quarter teaspoon for midsize pets, and half a teaspoon for big dogs. However, if your pet has diabetes, check with your vet before giving honey, as it does naturally contain large amounts of sugar.

Allergies are an immune system response, so foods and supplements that fortify the immune system are key. Both Peikes and Yasson recommend a daily dose of omega-3 fish oil for pets for both immunity and skin health. Dogs and cats—even finicky ones—love the flavor, so giving this remedy is as easy as distributing tasty treats (follow dosage directions on the package). Probiotics also strengthen immunity (follow the dosage scale for mullein), as does virgin coconut oil, a superfood that I give my dogs every day; they love it.

Finally, an anti-inflammatory diet is the way to go. That means homeprepared food whenever possible, including raw meat and raw bones as well as bone broth; if you can’t be your pets’ personal chef, select a grain-free brand of commercial food. There’s no better way to tell adored dogs and cats “I love you” than with a delicious bowl of allergy-fighting grub.

The Healthy Edge

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ChildLC

expert’s corner

By Emily Kane, ND, LAc

A Fou

should you ditch dairy?

It’s a great source of calcium and other key nutrients, but some experts recommend avoiding it altogether. Here’s the plain truth about dairy.

Q:

I definitely feel better not eating processed wheat.

What about milk products? Are they all bad for me too?

A:

You’ll be happy to hear that the answer is...no! But this isn’t a thumbs up for indiscriminately drinking milk.

The main problem with milk in the U.S. is that it mostly comes from cows raised inhumanely and fed an extremely glycemic diet—GMO corn mash, and, believe it or not, stale pastries from nearby supermarkets. This makes the lactose content of American milk shockingly high. (Note that sugar content isn’t noted listed on milk cartons.) And food products made from such milk, including cheese and ice cream, aren’t any better.

Managing Milk Humans have been consuming milk products for centuries without the chronic irritation (sinus congestion, gut distress, acne, exacerbation of addictions) frequently caused by standard American milk products. So what can you do to

enjoy dairy products safely? There isn’t one single step to magically make milk good. The solution comes in two parts:

not the “cheese” that comes of a can).

Fermentation almost instantly increases the vigor of our microbiota, the helpful microorganisms that dramatically enhance digestion and thus Know where your milk nutrient assimilation. These comes from. Choose milk awesome bugs produce products that came from enzymes and a host of happy cows that lived in a There is a whole world of other crucial compounds pasture (not just “pasture information available on for human well-being, finished”) full time. Choose natural fermentation.

Start at pureknf.com. including neurotransmitmilk from small farms ters and hormones. where the cows don’t stand By far the most populous all day with machines hooked species of microbes that live in up to their tender udders. Choose the air, in our guts, and on our skin is milk from cows that didn’t subsist on stale pastry.

Lactobacillus. As the name suggests, this species eats lactose, which is milk sugar.

The byproduct of these wonderful bugs Ferment your milk. This can be eating milk sugars is lactic acid, which a bit tricky, but it’s totally worthwhile promotes the health of our soils, our because it instantly makes the milk (or digestive tracts, and our skin—in part milk products) more digestible. This is because its slight acidity disinfects why yogurt is a “blue zone” food. It’s harmful bacteria. fermented. Same with most cheeses (but

How to Ferment Your Milk First, capture the good bugs. They live everywhere, abundantly, from the air to the soil. A Japanese/Korean method starts with plain white rice plus an equal amount of water. Stir thoroughly with your hands until the liquid looks milky. Strain off liquid and leave it out, uncovered, for 36 hours in a warmer climate or 5 days in a cooler climate where the outside temperature is under 60°F. (You can cook the rice now or later as desired.) A small amount of this liquid can be scooped out with clean ladle to rinse your face and help restore the acid mantle.

Next, fill a large Mason jar about ⅔ full with 10 parts good quality milk and 1 part of the starter liquid described above.

Cover with a breathable lid such as cloth or paper towel. Fairly quickly, the curds and the whey in the milk will separate. This may take up to a week in cooler climate. Keep your ferment 14

Did You Know?

somewhere warmish with a stable temperature. You will see a curd form at the top that becomes quite solid. At this point, you could add spices and tinker with the curd, but what you’re really after is the whey.

A small amount (¼ cup max) of this liquid daily will restore health better than any commercial probiotic. It’s also delicious.

The whey will keep a few weeks in the fridge. Or you can go a step further and cure the whey for long-term storage by removing the curd and topping off the jar with a high-quality sugar—ideally cane or natural brown sugar (not the white stuff dyed with molasses). Use about equal parts whey and sugar by volume. The sugar Nutrit will arrest further fermentation by binding water.

Seal the jar with an airtight lid for storage up to 12 months in a cool place not in direct sunlight. This concentrate is dosed at 1 teaspoon daily for human health, or diluted 1:1000 and sprayed childlifenutritio on plants once a week to increase their resilience and vitality.

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2/24/21 10:15 AM

4 Tips to Survive Spring Allergies

BY SALLY KARLOVITZ, CN

IT SEEMS TO HAPPEN EVERY YEAR. Your eyes start itching, your nose starts running, you begin to sneeze and, “Hello!” spring allergies have sprung again! If you suffer every year without getting much relief, try something different this spring…something natural that works with your body—and without side effects.

Here are my top four tips to fight allergies and control symptoms naturally.

1. GIVE ADRENAL GLANDS A BOOST Allergies can result in inflammatory responses in the body. To help control this, the adrenal glands are working overtime when

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allergies are active. To keep the adrenals functioning well, be sure to get enough B vitamins and vitamin C each day.

2. UTILIZE NASAL WASHES Neti pots and saline nasal washes can be used daily to keep nasal passages hydrated and clear. Using nasal washes can help clear pollens from the sinuses, reducing their impact.

3. USE APPROPRIATE HERBS & NUTRIENTS Numerous herbs help fight seasonal allergies, Use of Aller-7, a proprietary blend of Ayurvedic herbs, has been found in studies to result in improvement in symptoms of runny nose, sneezing, and nasal congestion. The antioxidant quercetin is very effective in reducing allergic and asthmatic reactions to pollens and airborne allergens. Nettles are effective for allergies with their natural antihistamine activity.

4. TRY HOMEOPATHY Homeopathic formulas can really help deal with symptoms quickly. Homeopathic formulas are safe and can be highly effective, especially when formulated for specific parts of the country. Look on homeopathic remedy packages to identify formulas that match the symptoms that you’re experiencing, and the region in which you live.

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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Could You Have

Histamine

Intolerance?

ECZEMA, MIGRAINES, VERTIGO, ALLERGIES, DIGESTIVE ISSUES— THESE AND OTHER COMMON HEALTH PROBLEMS MAY ALL BE CONNECTED TO AN UNDERDIAGNOSED CONDITION CALLED HISTAMINE INTOLERANCE.

BY BECKY CAMPBELL, DNM, DC

SIVE EXCLU ERPT: X E C BOOK -PHASE THE 4 MINE HISTA LAN P RESET

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F

or many years, I suffered from thyroid issues that were driven by gut problems, heavy metals, and viruses. If you read my first book, The 30-Day Thyroid Reset Plan, you may know a little about my story. But what most people don’t know is that one of the most significant issues—in addition to my thyroid symptoms and general ill health—was mast cell activation syndrome (MCAS) and, therefore, histamine intolerance. Mast cells (white blood cells) are responsible for releasing histamine. This isn’t a bad thing unless your body isn’t equipped to break down histamine properly or you’re producing more histamine than your body can handle, which happens to be the case with MCAS. It wasn’t until I started learning about histamine intolerance as a functional medicine practitioner that I finally began to piece together the puzzle. I realized that my symptoms and food sensitivities were being driven by histamine intolerance. I created the plan outlined here. Most of the symptoms I suffered are gone, and I now live a pretty normal life day-to-day.

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What Is Histamine?

Histamine is a chemical your body makes that plays a number of different roles, but its main function is to get rid of allergens. When histamine is released, it causes inflammation to alert the body of potential pathogens. This is a natural part of the body’s immune response, and for those who don’t suffer histamine intolerance, enzymes later break down the histamine to prevent it from building up and causing ill health.

Histamine is also involved in digestion through stomach acid as well as the central nervous system, where it works as a neurotransmitter, delivering messages between the body and the brain.

When Histamine Becomes a Problem Histamine can become an issue when it builds up. This can occur when the body is suffering from certain metabolic disturbances, such as a defect in enzymeproducing genes, that make it difficult to break down and metabolize histamine in the proper way. When this happens, histamine can affect the brain, gut, lungs, and cardiovascular system, causing a number of unwanted symptoms, including:

* * * * * * * * * * * * * * * * * * * * * * *

Diarrhea Headaches/migraines Congestion/runny nose Low blood pressure Hives Asthma attacks Eczema/psoriasis Crawling sensations on skin or scalp Hypertension Vertigo/dizziness Fatigue Flushing Facial swelling Red eyes Itchy skin, eyes, ears, and nose Abnormal menstrual cycle Fast heart rate Heart palpitations Difficulty falling asleep Acid reflux or other digestive issues Tightness in the throat Difficulty regulation body temperature/heat intolerance Anxiety

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The 4-Phase Histamine Reset Plan Phase 1 Eliminate If you have histamine intolerance or suspect that you do, the first step is to remove high-histamine and inflammatory foods from your diet for 1–3 months. It’s very important to keep a food diary as a way to help determine which foods are triggering immediate symptoms.

This doesn’t mean you’ll have to keep these foods out of your diet forever. The diet may be a temporary measure until your histamine levels stabilize and you start to feel better. However, you may find that you have to keep some foods out of your diet forever.

High-Histamine Foods Foods that are problematic for those with histamine intolerance include:

* * * * *

* * * * * * * * 20

Aged Cheese: including goat cheese Citrus Fruits: oranges, grapefruit, pomelo (exception: you may be able to tolerate lemons and limes) Canned & Cured Meats: bacon, pepperoni, salami, lunch meat, canned meats, hot dogs Dried Fruits: apricots, dates, figs, prunes, raisins Fermented Foods: kefir, Kombucha, sauerkraut, soy sauce, vinegar (gluten-free white distilled vinegar and apple cider vinegar are lower in histamine and may be okay) Fermented Alcohol: beer, champagne, wine especially Legumes: beans, lentils, peanuts, soy Nuts: cashews and walnuts Processed Foods: all types, preservatives are high in histamine Soured Foods: buttermilk, sour cream, sour milk, etc.

Smoked fish & these Species of Fish:

anchovies, mackerel, mahi-mahi, sardines, tuna, fish sauce Veggies: avocados, eggplant, and spinach Vinegar-Containing Foods: olives and pickles

Histamine-Liberating Foods These foods aren’t high in histamine, but they cause histamine release in the body.

* * * * * * * * * * * *

Alcohol Bananas Chocolate Cow’s milk Nuts Papaya Pineapple Shellfish Strawberries Tomatoes Wheat germ Many artificial preservatives and dyes

Phase 2 Support the Liver Liver support is critical—too much histamine can lead to liver-enzyme changes, harming the organ. And liver dysfunction can lead to histamine intolerance.

It’s therefore important to give your liver some love. Try: EPSOM SALT BATHS

These are a natural way to support the liver through detoxification, and they can also be very relaxing (reducing stress is a big part of controlling histamine intolerance). The magnesium sulfate in Epsom salts is what helps remove built-up toxins from the body.

CASTOR OIL PACKS

DAO-Enzyme-Blocking Foods These foods block DAO, the enzyme needed to break down histamine.

* * * * *

Alcohol Black tea Energy drinks Green tea Mate tea

I recommend castor oil packs, which you can place over your liver to support liver function. Heritage Store makes a starter kit.

INFRARED SAUNAS

These are a fabulous tool for anyone with histamine intolerance. They can provide detoxification benefits just like moderate exercise. Infrared saunas are particularly helpful in releasing toxic contaminants such as mercury and lead.

Enjoy two or three times per week.

SUPPLEMENTS

Supplements to support the liver include milk thistle and NAC.

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Phase 3 Go Deeper Heal your gut— Certain bacteria in the gut can produce histamine, leading to a

buildup of histamine in the body while also impairing DAO function. And digestive enzymes are extremely important for those suffering with histamine intolerance, as most people with this condition tend to need help breaking down food properly.

If you take a probiotic for gut health, know that some strains of beneficial bacteria can actually raise histamine levels because they are fermented. With limited research on histamine intolerance and probiotics, the following strains have been found to be acceptable for those with histamine intolerance, and they may also be able to lower inflammation: B. bifidum, B. infantis, B. longum, B. lactic, B. rhamnosus, L. plantarum, and L. salivarius.

Sooth your stress—Because stress is a big histamine trigger, supporting the

adrenal glands is essential to combating histamine intolerance symptoms and lowering inflammation. I highly recommend meditation and visualization. Meditation switches off the genes related to inflammation, while visualization can quickly change your mindset, lower stress when you are experiencing histamine-related symptoms, and aid the healing process.

Meditation switches off the genes related to inflammation, while visualization can change your mindset, lower stress when you are experiencing histaminerelated symptoms, and aid the healing process.

Yes Foods

Here are examples of foods that you can eat freely on a low-histamine plan:

Protein beef, bison, chicken, lamb, pasture-raised eggs, pork, fresh seafood, and turkey

Fruits (fresh or frozen) apples, apricots, blackberries, blueberries, cherries, exotic fruit (star fruit, quince), grapes, melon, and pears

Fats extra-virgin olive oil, ghee, grass-fed butter, and coconut oil

Sweeteners blackstrap molasses, honey, maple syrup, and coconut sugar

Flours arrowroot, cassava, coconut flour, and tapioca

Vegetables Phase 4 Reintroduce You can now reintroduce certain high-histamine foods into your diet.

Try the food for three days and track any symptoms you experience. If you do experience symptoms, eliminate the food right away. You may never be able to eat certain high-histamine foods, even if your body is able to tolerate histamine better. Test each of the foods one by one and keep a very detailed food journal to identify what will and will not work for your body.

Next Steps Having histamine intolerance can be overwhelming and confusing. However, there are a number of things you can do to feel better and get your histamine levels under control. I’d like to stress the importance of working with a functional medicine practitioner or taking part in my Histamine Intolerance Online Course (DrBeckyCampbell.com) to uncover all of your triggers and support your whole body, so that you can enjoy the absolute best outcome.

fennel, artichoke, arugula, asparagus, beets, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, garlic, green beans, greens, jicama, kale, leeks, lettuce, onions/shallots, parsnips, rutabaga, sweet potatoes/yams, swiss chard, turnip, watercress, and zucchini

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THE

salt

BREAKTHROUGH How much salt is too much? And can too little raise your blood pressure?

By Vera Tweed

S

alt has a bad rap for raising blood pressure and risk for heart disease and stroke, but some studies have questioned the low-salt mantra. For example, the Framingham Offspring Study followed more than 2,600 men and women for 16 years and found that those who consumed less than 2,500 mg of sodium daily had higher blood pressure than those who consumed more.

This flies in the face of limits recommended by the American Heart Association of 2,300 mg of sodium daily, and ideally no more than 1,500 mg daily for most older people. It’s become a muddled issue.

Enter the Salt Sensitivity Study (saltstudy.com) at the University of Virginia in Charlottesville. An NIH-funded research project that’s been going on for the past 10 years, it’s shedding some new light on the salt scene.

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The Breakthrough “A low-salt diet may not be beneficial to everyone and may paradoxically increase blood pressure in some individuals,” says the study’s principal investigator, Robin Felder, PhD. Bottom line: Each of us has a unique sweet spot for salt intake, called a “personal salt index” by the researchers, and your health risks will be lowest if you eat the right amount—not much more or less than your optimum amount.

How likely are you to need more or less salt? Initial testing in the Salt Study has found three categories of reactions to salt:

* Sodium doesn’t affect blood pressure in 72 percent of people, who researchers describe as “salt resistant.”

* A high-sodium diet raises blood pressure in 17 percent of people, described as “salt-sensitive,” and a low-sodium diet will lower their blood pressure * For 11 percent of people, described as “inverse salt-sensitive,” a low-sodium diet will raise blood pressure. Increasing sodium will lower blood pressure.

Which Type Are You? There isn’t any medical test to find your personal salt index, but you can do this: eat a low-sodium diet for a week, and then a high-sodium diet for another week and measure your blood pressure along the way. For test purposes, low-sodium is no 24

more than 400 mg daily and high-sodium is 1,800–2,000 mg of sodium daily.

Here are some other clues from Felder: At a football game where people load up on beer and salty hot dogs and snacks at the start, the inverse salt-sensitive will be the first wave of people to go to the bathroom because they quickly eliminate water and salt. The salt resistant will go later in the game.

And the salt-sensitive may not go at all until they get home.

If you eat an unusually salty meal and feel really bloated the next morning or notice a gain of a few pounds on the bathroom scale, it’s water retention. You’re likely salt-sensitive.

How the Right Amount of Salt Keeps You Healthy Elevated blood pressure readings during the daytime are only one possible sign of too much or too little sodium. Eating the right amount also plays a vital role in repairing arteries while you sleep, helping to prevent atherosclerosis, diabetes, and stroke.

“At night, the body is programmed genetically to drop about 10 percent and then come back up in the morning,” says Felder; “That 10-percent drop is the time when your body is repairing capillaries.”

By tracking blood pressure while people slept, the Salt Study found that the wrong amount of salt is harmful because it interferes with the normal nighttime drop. “At night,” says Felder, “if you aren’t dipping, you aren’t repairing.”

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Sodium Tracking Tips If you want to try low- and high-sodium diets, to see how your body reacts, you need to track your daily sodium intake.

Whether you use an app such as MyFitnessPal.com, or track sodium manually, these are some things to keep in mind:

* When eating packaged foods,

check the sodium content of each food on the label, multiply the per-serving amount by the number of servings you’re eating, and add it to your daily total.

* For fast food, other restaurant food, or takeout from supermarkets or natural food stores, get the sodium information from the company’s website or in the store or restaurant.

This isn’t always available, or it may be difficult to get an accurate count for your serving size. When testing your own sensitivity to salt, it may be best to steer clear of foods without clear sodium labeling for your highand low-salt test periods. * When you’re preparing fresh ingredients at home, most of the sodium will come from seasonings, sauces, or marinades. Anything packaged or bottled will list sodium and you’ll need to precisely measure your serving size to get an accurate count.

When using salt in your kitchen or at the table, here’s how to eyeball sodium amounts in regular table salt or sea salt that has similar consistency:

* 1 tsp.: 2,300 mg (the generally

recommended daily maximum for healthy adults)

*

2/3 tsp.: 1,500 mg (recommended as

Coarsely ground salts, such as Kosher salt and some Himalayan and sea salts, are made up of larger crystals. These contain slightly less sodium by volume because when you take a teaspoon of larger crystals, fewer crystals fit on the spoon. Although some salts contain other minerals, these are trace amounts that don’t occupy enough space to significantly change the sodium content. The sodium content of coarse salts should be listed on the package. Here’s an example for Morton Coarse Kosher Salt:

*

1 tsp.: 1,920 mg

* 2/3 tsp.: 1,280 mg * ½ tsp.: 960 mg sodium *

¼ tsp.: 480 mg sodium

Most people consume about 3,400 mg of sodium daily, mostly from processed food in cans or packages or from restaurant food. Fresh foods generally contain little sodium. For example:

* 3 oz. fresh fish or seafood without added seasoning: Less than 100 mg sodium * 3 oz. canned fish or seafood with added salt: varies but may range from 300 to 800 mg * 3 oz. fresh meat cooked without salt: Less than 100 mg sodium.

However, a cheeseburger with condiments or a 3-oz. serving of processed or canned meat can contain more than 1,100 mg sodium.

* Fresh fruit: Ranges from zero to a

few milligrams of sodium per piece or typical serving.

* Salad dressings: Oil and vinegar

contain no sodium, but sodium content of bottled dressings varies and can be quite high.

* Grains: Without any seasoning or

additives, grains contain only a trace of sodium or none; baked foods, cereals, and other packaged grain products vary.

* Fresh vegetables (without any

added salt): Milligrams of sodium per cup of most fresh vegetables are in the single or low-double digits. These are some with higher sodium content: beets (131 mg), beet greens (347 mg), and celery (104 mg).

* Nuts: Without any added salt, they contain negligible sodium.

* Condiments and sides: One Tbs.

can add significant sodium from soy sauce (914 mg) or teriyaki (689 mg), or 1 dill pickle (833 mg). Lowersodium options include (per tablespoon): catsup (178 mg), sweet pickle relish (122 mg), and mustard (56 mg per 1 tsp. or 1 packet)..

a daily maximum by the American Heart Association)

* ½ tsp.: 1,150 mg sodium * ¼ tsp.: 575 mg sodium

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5 Tips to Help Relieve Stress

BY MARY ANN O’DELL, MS, RDN

APRIL IS STRESS AWARENESS MONTH. Many of us may be saying, “I am well aware of my stress!” Stress is a normal part of life, something we all deal with in varying levels. And right now, stress is prevalent in our world. Our body is equipped to handle stress for short periods of time, but long-term activation of the stress response can cause an imbalance in the body. This can result in a variety of issues such as digestive disorders, high blood pressure, illness, skin disorders, sleep disturbance, and other problems. Natural remedies and lifestyle changes can calm frazzled nerves, and help restore balance. Do something good for yourself by utilizing these five tips to relax and reduce stress levels:

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1. MAKE TIME FOR EXERCISE Exercise is an important part of stress reduction, as well as overall good health. It helps you look and feel better.

Something as simple as a short walk in fresh air can ease tension and allow you to handle stress better. Try deep breathing and yoga exercises during the day and before bed to help you stay calm.

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300mg per serving.

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2. CONNECT Stay connected during challenging times. If you can’t physically connect with friends and family, you can do this digitally through video chats, letter writing, or phone calls.

However you do it, it’s critical to stay connected with those you love.

3. NOURISH YOUR BODY Stress eating is not uncommon, but it seems that we tend to choose the most unhealthy foods when we’re stressed! How about shifting the focus to foods that are nourishing and that provide nutrients that can help combat stress? Try to get these nutrients each day: • Magnesium to calm and relax the body: nuts, seeds, dark chocolate, avocado, whole grains.

• Omega-3s to support mood: avocado, seeds, salmon or other fatty fish.

• Vitamin C to support adrenal gland function: citrus fruits, berries, kale, red and yellow peppers.

• B Vitamins to support nerve health and function: eggs, leafy greens, legumes.

If you’re not eating plenty of these foods each day, consider adding a supplement during periods of extended stress.

4. ADAPT WITH ADAPTOGENS Adaptogens are herbs that can increase resistance to stress and have a normalizing or tonic effect in the body. They help reduce the negative effects of stress on the body. These herbs not only help you handle stress, but also help maintain energy levels. Good adaptogens include ashwagandha, rhodiola, and ginseng.

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5. GET GOOD SLEEP Getting a good night’s sleep helps with overall stress reduction, along with helping to restore the body. Sip a cup of hot herbal tea, or take a hot bath before bed and use aromatherapy oils such as lavender or ylang ylang to relax the body and calm the nerves. If you have trouble sleeping, try a gentle, natural sleep aid containing the mild sedative herb valerian.

While we cannot avoid stress, it doesn’t have to control us. Take care of yourself when stress is common in your life.

Maintaining good health and well-being will also help you stay calm, cool, and stress-free.

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Muscle Relax Soothes muscles after workouts or training.* With herbs to support muscle and body relaxation.* Contains a blend of 11 whole herbs.

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pure beauty

niacinamide

By Sherrie Strausfogel

Used by dermatologists to treat a variety of skin conditions, this nourishing form of vitamin B3 can also work wonders in your at-home beauty regimen.

C

heck the ingredients in your face serums, moisturizers, masks, and eye creams, and you may be surprised to find “niacinamide” listed. Not to be confused with niacin, this is a different form of vitamin B3 that has the versatile ability to improve hyperpigmentation, visible signs of aging, and acne.

Niacinamide supports the skin barrier, allowing it to fight off free radical damage. It also increases skin’s resiliency, improves texture by making pores appear smaller, helps balance oil production, brightens the complexion, improves elasticity, and can be used by all skin types.

Topical niacinamide has been shown to reduce skin inflammation, which is why dermatologists use it to treat acne and rosacea. Niacinamide can also inhibit oil production, which is beneficial to those dealing with acne. And new research points toward the potential of niacinamide to protect against skin damage caused by UV radiation, which can decrease the risk of developing skin cancers.

The new distressing skin concern, “maskne” (acne due to facemasks), is rising. The friction from a mask, along with increased heat and humidity from trapped breath, makes a perfect breeding ground for acne-causing bacteria. Dermatologists are also seeing an increase in folliculitis (infected hair follicles) and other forms of dermatitis.

Moisturizers rich in niacinamide that hydrate and protect the skin are proving beneficial treatment for these and other issues.

When purchasing niacinamide skin care products, make sure the ingredient list includes “niacinamide,” not just niacin or vitamin B3. New to niacinamide? Introduce your skin to it gradually—use it just a few times per week—as it may result in mild redness, itching, or burning.

Food for Thought The human body needs niacinamide to maintain healthy function of sugars and fats and for general cellular health.

It can be found in some meats, fish, cage-free eggs, milk, beans, green vegetables, cereal grains, and mushrooms. In addition to getting this nutrient from foods and supplements, the body can also convert niacin into niacinamide.

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Give your skin a hydration and antioxidant boost with Jonathan Sprouts B+ Peptide Serum. This daily hydrating serum, infused with sulforaphane, niacinamide, vitamin B5, hyaluronic acid, and amino peptides, helps smooth fine lines and reduce the appearance of wrinkles. B+ Peptide Serum is lightweight, easily absorbed, and good for all skin types.

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clean eating

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

peanut butter cookie dough hummus This unique take on a typically unhealthy treat makes the perfect quick power snack.

A

few years ago, Chef Jeannette and I did a book on comfort foods, which, by definition, are rarely all that healthy. Our premise was that if we could upgrade the ingredients without losing flavor, we’d really have something unique—seriously nutritious comfort food. And this recipe is very much in the spirit that book.

So how do you turn cookie dough into healthy and delicious indulgence? That’s Jeannette’s genius. The recipe makes two scant cups, and each one has over nine grams of fiber. What cookie dough do you know that has nine grams of fiber? For that matter, what cookie dough do you know that has any fiber? Exactly.

The fiber in this “faux” cookie dough comes from the ingenious use of garbanzo beans, a little trick Chef used in making

her extraordinary chocolate brownies a few years back in our book, The Healthiest Meals on Earth. In this case, coupling the beans (for fiber) with the peanut butter (for flavor, texture, and good-for-you fat), and you wind up with a high- protein, high-fiber snack—the daily double when it comes to foods in this category. (Protein never comes with fiber in food, so you have to combine them to get both; most high-fiber snacks have almost no protein, while many high-protein snacks have almost no fiber.) Plus, if you use the rice syrup or inulin as a sweetener, you have a truly low-glycemic snack.

This dish goes together very quickly and requires no baking—which checks an important box in my house. And unlike the junk-food cookie dough it replaces, it has a nice energy stabilizing effect when

you eat it—no uncontrollable cravings for “more!”

Put it in the fridge and serve it nice and chilly. Everyone’s going to love it. There’s even chocolate chip and chocolate ginger versions to try as well!

NOTES FROM THE CLEAN FOOD COACH

This hummus is so tasty you’ll want to eat it with a spoon! You can also use it as a more traditional dip with crisp apple slices, or as a spread over banana spears with a little sprinkle of cinnamon. To make it into a fun dessert, scoop a few tablespoons into individual shot glasses, and provide a selection of toppings for a DIY cookie dough “sundae” bar. Try mini chocolate chips, sliced fresh berries, juice-sweetened grape or strawberry jam, or chocolate syrup.

PEANUT BUTTER COOKIE DOUGH HUMMUS Serves 8 1

15-oz. can garbanzo beans (chickpeas), drained and rinsed ⅓ cup unsalted, smooth natural peanut butter (no added sugar) ⅓ cup rice syrup or raw honey (or liquid inulin for sugar-free) 3 Tbs. powdered peanut butter 2 tsp. alcohol-free vanilla extract (or 1 tsp. vanilla extract) ¼ tsp. salt Few drops vanilla stevia, optional, to taste 1. Combine all ingredients in food processor, and process until completely smooth and creamy, scraping down the sides as necessary, about 4 minutes. Taste and adjust for sweetness, if necessary. Store in refrigerator .

Per serving: 160 cal; 6g prot; 6g total fat (0.5g sat fat); 22g carb; 0mg chol; 160mg sod; 1g fiber; 12g sugars

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April 2021

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12/17/20 10:29 2/24/21 12:47 PM AM

natural gourmet

turmeric powder

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

This popular ingredient is for more than just smoothies. Just try it in these mouthwatering, inflammation-busting meatballs.

VIETNAMESE PORK MEATBALLS Serves 4 Recipe adapted from The Goodness of Ginger & Turmeric by Emily Jonzen.

These delicately spiced meatballs are served over a bed of soft rice noodles and sharp, pickled vegetables. Don’t be put off by the long list of ingredients, this dish is easy to prepare and both the meatballs and the dipping sauce can be made up to 24 hours in advance and refrigerated until ready to cook.

1 2 2 1 1 2

lb. free-range ground pork garlic cloves, crushed shallots, finely chopped 2-inch piece ginger, peeled and finely grated Tbs. turmeric powder stalks lemongrass, tough outer leaves removed, white part finely chopped 1 red chili, finely chopped 2 tsp. plus 3 Tbs. fish sauce 3 Tbs. rice wine vinegar Juice of 2 large limes 3 tsp. soft light brown sugar 2 medium carrots, peeled and grated 1 cup radishes, julienned or roughly grated 2 tsp. peanut oil 1 8 oz. pack rice vermicelli noodles, cooked to package directions, rinsed under cold water, and drained

½ head round lettuce, shredded Handful roughly chopped coriander and mint leaves for garnish Sliced red chili, to taste 1 large lime, quartered 1. To make meatballs, mix ground pork, garlic, shallot, ginger, turmeric, lemongrass, chili, and 2 tsp. fish sauce in medium bowl until well combined.

2. Form mixture into flattish, tablespoonsized meatballs, and set aside in fridge until ready to cook.

3. To prepare vegetables and dipping sauce, combine 3 Tbs. fish sauce, rice wine vinegar, lime juice, and sugar. Taste and adjust seasonings as desired.

4. Put grated carrots and radishes in medium bowl, and pour over half of sauce.

Toss to coat, and set aside to lightly pickle.

Pour remaining sauce into small bowl and set aside for dipping.

5. Heat peanut oil in large skillet over medium heat. Add meatballs, and cook 3–4 minutes per side, until brown all over and completely cooked through.

6. Divide noodles among four serving plates. Top with meatballs and vegetables.

Garnish with lettuce, herbs, and a sprinkling of chili. Serve with lime wedges and dipping sauce on the side.

Per serving: 600 cal; 25g prot; 28g total fat (9g sat fat); 63g carb; 80mg chol; 1420mg sod; 3g fiber; 9g sugar

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PHOTOGRAPHY: PORNCHAI MITTONGTARE

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April 2021

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