$3 / free
August 2020
GOOD MOOD GUIDE HEALTHY IMMUNE HACKS HOW TO BOOST YOUR DEFENSES AGAINST VIRAL INVADERS, P. 14
Manage Stress, Anxiety, & Depression Naturally
CHEF SALAD SKEWERS WITH RANCH DIP
(plus more low-sugar kid-friendly recipes )
P. 22
THE ABCS
OF VITAMIN A
BERBERINE
THE TIMETESTED HERBAL ANTIBIOTIC, P. 10
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Try Something New ChildLife Essentials
Multi Vitamin SoftMelts hese soft non-gummy gummies offer a great alternative to sugary supermarket gummy vitamins. hey are sugar-free and easy to chew. he vitamins included in this formula have been carefully selected for their importance in maintaining optimal health in children.* atural orange flavor. or children 1 years of age. luten-free.
Yum V’s Kids
Prebiotic Fiber Zero eep your kids digestive tracts functioning well with these fiber gummies. ach serving supplies grams of prebiotic fiber from chicory root for digestive support.* hey are made with pectin, making them easy to chew and they won t stick to teeth ero sugar, ero sugar alcohols, ero artificial colors or flavors. luten-free. atural pineapple flavor.
Probulin
Total Care Women’s UT Probiotic his women s probiotic formula offers broad-spectrum digestive support with inulin prebiotic fiber, probiotics, and postbiotics.* It also includes scientifically studied probiotic strains that support vaginal health and a woman s urinary tract system, with probiotics from fermented fruits and vegetables. his complete formula is enhanced with D-mannose for urinary tract health.*
Irwin Naturals
Neutralize-Carbs Keto Support his effective formula is designed to support your body while following the eto diet.* It contains white kidney bean extract that neutrali es the negative effects of carbohydrates by inhibiting some of the body s starch-digesting amylase, decreasing the number of starch-carbohydrate calories digested by the body.* hromium is added to help promote healthy metabolism of carbohydrates and fats, and lipase is added for maximum fat-digesting support for the eto diet.*
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Smarty Pants
Organics Toddler Formula Gummies rganic, vegetarian multivitamin with 1 nutrients for toddlers ages 2 .* ormulated with vitamin D for bones, vitamin 12 for immunity, vitamin for eye health, plus omega- and other support nutrients. hese gummies are nonand free of artificial colors, flavors, and sweeteners. o gluten, dairy, soy, egg, or peanuts tree nuts. herry and ixed erry flavors included in the bottle.
Rainbow Light
Teen Multivitamin Gummies ainbow ight introduces a gummy vitamin specifically formulated for teens. It is formulated with ainbow ight s itality lend of fruits and vegetables for nutritional support.* his thoughtful formula includes energi ing vitamins to promote natural energy production, vitamins D for immune health support, vitamins for healthy skin, and the herbal adaptogen ashwagandha.* atural blueberry flavored gummies.
NewChapter
One Daily Multiherbal Energy Boost ry this daily herbal blend for a natural energy boost.* It contains clinically studied eleuthero for sustained energy and endurance.* lus it has a fatigue-fighting blend of highly researched adaptogenic herbs rhodiola and maca that strengthen the body s natural response to stress.* his energy formula is caffeine free, allowing you to power up with no crashing. non. luten-free.
Natrol
Cognium Focus breakthrough in brain health, ognium ocus improves focus and concentration. he fast acting formula helps keep you mentally energi ed and alert.* his formula contains brain-boosting nutrients like 12 to help improve stamina, plus plant-based antioxidants from coffee fruit, blueberry, and green tea to improve brain function.* It also included clinically studied silk protein hydrolysate for memory.*.
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Try Something New KOS
Show Me the Greens & Love You Berry Much When you can’t eat all the fruits, veggies, and greens you know you need, these formulas offer the perfect way to fill in the gap. Show Me the Greens has veggies with all their vitamins, minerals, enzymes, and healing phytonutrients. Love You Berry Much adds fruits, berries and beets with antioxidant and anti-inflammatory attributes. Drink them with water or add to your smoothies for round the clock energy, immune support, and nutritional peace of mind.*
HyaGlo
Topical Skin Serum Advanced moisture retention formula for the face. This formula is made from hyaluronan (HA), a unique substance naturally produced by the body for tissue hydration. As a powerful moisturizing serum, HyaGlo allows the application of hyaluronic serum directly to problem skin areas resulting in beautiful, deeply hydrated skin. This formula is vegan and paraben-free.
TBR Labs
GutLove Formulated for optimum gut health, Gutlove is a synergistic blend of first-milking colostrum and a carefully selected 10-strain probiotic.* The blend of pre- and probiotics is designed to help heal the intestinal lining, flood the gut with beneficial bacteria, and feed and flourish the beneficial bacteria.* It is precisely formulated to enhance gut function, boost digestion, strengthen immunity, and improve health overall.*
Natural Vitality
Calm Sleep Gummies Natural Vitality Calm Sleep Gummies were developed specifically for those times we need sleep support*. They help replenish the body’s magnesium levels and relax muscles for a good night’s sleep.* These delicious blueberry pomegranate gummies also feature L-theanine and melatonin, which help the body ease into restful sleep.* Gluten free.
RenewLife
Ultimate Flora Ultimate Care Probiotic High CFU probiotic that includes the #1 most studied strain for respiratory health (B. lactis Bl-04). This formula is perfect for occasional digestive upsets.* It provides 100 billion live cultures from 12 different probiotic strains to help re-establish digestive balance, promote immune health, and help restore your body’s good, natural flora.*
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Mary Ann O’Dell MS,RDN
Keep Calm & Carry On
August normally brings the frenzy and excitement of getting ready for school. This year, it may be different. Some schools are going back with a “new normal” and social distancing rules. Some schools have already decided to go online for the fall semester. Either way, this concept of new normal creates a little more uneasiness for a lot of people. Routines have been broken, schedules rearranged, more rules have been added...and what about sports?!? Take a deep breath, and remember these 3 keys to survive and thrive this fall. 1. Get a Grip on Stress. For you and your family, incorporate stress reduction ideas, including deep breathing, good sleep at night, consistent exercise, aromatherapy, and adrenal support. 2. Boost Immunity. The saying “The best defense is a good offense” is true of our immune systems. The best way to keep your immune system charged is with nourishing foods and herbs, adequate rest, and a control on stress. 3. Remember Gratitude. Look for the positives and the pleasant. Express gratitude to those in your life who help make it good despite uncertainty. Doing so helps you and helps the person you express it to.
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Moroccan Dreamsicles
p. 30
August 2020
features 18 Good Mood Guide
It’s estimated that fully one-third of all Americans struggle with depression, anxiety, or stress—and sometimes all three. For some, it’s an issue that requires serious medical attention. But oftentimes, herbs, vitamins, and supplements can soothe mood issues without the side effects of pharmaceuticals. Check with your doctor, and then give these nine natural mood solutions a try.
22 Kid-Friendly Recipes
Trying to wean your kids off the sweet stuff? Whether they’re going back to school or just into the next room, these wholesome, low-sugar dishes are perfect for lunch or afternoon snacking.
departments NEWS FLASH
6
HEALTHY BUILDING BLOCKS
Hot Off the Press. The latest news from the world of natural health.
SUPPLEMENT ADVISOR
8
The ABCs of Vitamin A. Are you getting too much or too little? Here’s how to tell.
HERBAL ADVISOR
10
Berberine Benefits. This herbal extract has a long history of use as a natural antibiotic and antifungal.
HEALING EDGE
12
Aromatherapy for Kids & Teens. The best essential oils for a variety of common concerns.
EXPERT’S CORNER
14
Hacks for Healthy Immunity. As summer winds down, give your immune system a little TLC before cold and flu season sets in.
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16
The basic foundation every child needs for success.
PROBIOTICS
26
What you need to know about these good gut bugs.
THYROID HEALTH
27
This tiny gland plays a big role in key body processes.
PURE BEAUTY
28
Superfood Beauty. Antioxidant-packed fruits and veggies can do wonders for skin and hair.
CLEAN EATING
30
Delightful Dreamsicles. This healthy twist on a cooling classic is a great way to beat the August heat.
NATURAL GOURMET
32
No-Bake Protein Bars. Rice protein powder makes these treats a delicious vegan source of this key nutrient.
August 2020
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The Bio-Kult range is a line of probiotic supplements for the whole family. 30 clinical trials Leading probiotic brand Resistant to the acid of the stomach Manufactured to Pharmaceutical Standards (MHRA cGMP)
For more information contact Bio-Kult
/biokultUSA
@Bio_Kult
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*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THE PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
Distributed By: ADM Protexin, Inc., 1833 NW 79th Avenue, Doral, Miami FL 33126. Tel: 786.310.7233 Manufacturer: ADM Protexin, Lopen Head, Somerset, TA13 5JH
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editor’s letter Back to School? There’s a routine in publishing when it comes to calendar months. We try to vary it up to keep things fresh, but you can’t ignore the holidays in December. It’s almost mandatory to run something about diet in January. And July usually features at least one story on grilling. For August, the theme is usually “back to school,” which has been a dilemma this year. As we go to press, districts around the country are planning to reopen in the fall, but with COVID-19 numbers spiking in some areas and uncertainty in others, it’s no sure thing. When it comes to kid’s health, though, most of the same advice applies wherever they are. “Kid- Friendly Recipes” (p. 22), for example, offers a selection of fun, low-sugar dishes that are perfect for packing, but also work for lunch at home. “Building Blocks of Good Health” (p. 16) provides diet, lifestyle, and supplement strategies for developing a foundation of good health that every kid needs. And “Aromatherapy for Kids & Teens” (p. 12) offers a selection of safe essential oils that help boost immunity, ease stress, and address other common health concerns. So whether your young scholars are heading back to their brick-and-mortar school or engaging in distance learning at the kitchen table, we hope this issue will help you—and them—get this school year off to a healthy start.
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 Integrated Media Sales Director Kevin Gillespie Eastern U.S. and International 603.305.5106 Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Linda Koerner 513-318-0325
Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Vice President, IT Nelson Saenz VP, Audience Development Tom Masterson VP, Production & Manufacturing Barbara Van Sickle VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III
Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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THE HEALTHY EDGE. Vol. 12, No. 7 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.
August 2020
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What a
difference a week makes!
What you thought was impossible… can be possible. Solgar® No.7 increases mobility, flexibility, and range of motion.* Even better, it shows improvement in joint comfort within 7 days.1* One small capsule once daily.
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246 *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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©2020 Solgar, Inc.
A week ago, it was a s t r e t c h for her just to think about yoga.
1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies. Individual results may vary. 5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.
6/23/20 9:09 AM
newsflash
ART LOWERS
Stress and Anxiety Has it been a while since you played with crayons or paints? Now may be a good time to start using them again, as multiple studies have found that making art reduces stress and anxiety. In one study of healthy adults, researchers used saliva tests to measure levels of cortisol, the stress hormone, before and 45 minutes after creating a piece of art. Levels of cortisol dropped significantly by the second test, and study participants enjoyed the experience and felt more relaxed. Another study tested the effect of making art on anxiety among college students one week before final exams. Tests showed significantly reduced anxiety after creating the art. In both studies, participants experienced benefits regardless of their previous art experience or level of skill. And it didn’t matter what type of media they used—felt tip pens, modeling clay, pencils, crayons, or materials to create a collage. Coloring predesigned shapes was also shown to be therapeutic.
Why Exercise Improves Memory It’s been known for some time that aerobic exercise improves memory, but research at UT Southwestern Medical Center in Dallas has only just begun to unravel why it works. A group of 30 people age 60 or older with memory problems were assigned to one of two groups for a year-long fitness program: aerobic exercise or stretching. Memory in the aerobic group increased by 47 percent but did not improve significantly in the stretching group. Brain scans, taken before and after the program, showed that aerobic exercise markedly improved blood flow to certain parts of the brain. 6
BioCell Collagen Reduces Sun Damage An animal study has found that BioCell collagen, an ingredient in many supplements, protects against damage from the sun’s UVB rays, reducing skin inflammation, loss of moisture, loss of elasticity, and wrinkling. BioCell collagen is a patented, naturally occurring combination of type II collagen, chondroitin sulfate, and hyaluronic acid that is extracted from chicken sternums. An earlier study of 128 women found that compared to a placebo, BioCell reduced signs of aging in women’s skin, improving moisture and plumpness of skin, increasing elasticity, and reducing facial lines and wrinkles. The dose used in the study was 500 mg, taken twice daily for 12 weeks. “This landmark research is especially encouraging for women who are seeking safe and effective options for meeting their skin health and appearance goals, including those who are considering or already using cosmetic procedures to address skin aging,” says study coauthor Alexander Schauss, PhD.
8 WEEKS
Just 8 weeks of eating more vegetables and fruits and less junk food lowered blood pressure and reduced heart damage in a study of more than 300 men and women with an average age of 45. The critical change was increasing the number of vegetable-and-fruit servings from about 3.5 daily—the American average—to about 9 servings per day while eliminating most junk food and sweets.
August 2020
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supplement advisor
By Vera Tweed
the ABCs of vitamin A How to make sure you’re getting the right amount of this key nutrient.
T
here are two forms of vitamin A found in food and supplements:
Preformed vitamin A from animals: Often listed as retinyl acetate or retinyl palmitate on supplement labels, this form is only found in animal foods. Top sources include fi sh liver oil and animal livers. Eggs, dairy products, salmon, and herring contain smaller amounts. High-dose preformed vitamin A can be toxic. Provitamin A carotenoids from plants: This form of vitamin A doesn’t become toxic, even at high doses. Top sources include carrots, broccoli, sweet potatoes, and squash. In supplements, beta-carotene is the main source of this form, but some products also contain alpha-carotene and beta-cryptoxanthin, other carotenoids that are converted to vitamin A.
How Vitamin A Doses Are Measured Quantities of vitamin A have traditionally been expressed in international units (IU). But the measurement is changing to micrograms of retinol activity equivalents (REA). It sounds complex but there’s a reason for the change: to more accurately represent the effects of different vitamin A forms and doses. Retinol is the building block for active vitamin A, and it’s naturally present in preformed, animal-based vitamin A in food and supplements. After being ingested, retinol is converted to active vitamin A that can be stored in the liver and used as needed. With plant-based vitamin A, betacarotene and other carotenoids must first be converted to retinol, and then to active forms of vitamin A. To get the same amount of retinol, you need larger amounts of the plant nutrients than animal-based vitamin A. 8
OVER/UNDER Are you getting too much vitamin A or too little? Here’s what to look for: SIGNS OF VITAMIN A DEFICIENCY Dry skin Dry eyes Difficulty seeing in low light Frequent infections, especially in the throat and chest Difficulty healing after injury or surgery Acne Trouble getting pregnant Stunted growth in children
SIGNS OF TOO MUCH VITAMIN A Vision changes Confusion Mouth ulcers Birth defects
* * * *
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Toxic levels of vitamin A are not likely to come from food, but can occur with excessive supplementation with animal-based forms of vitamin A, such as fish liver oil.
Here’s an example: The Daily Value, or %DV in Supplement Facts labels—an approximate average daily requirement— is 900 mcg REA. Depending on the form, this Daily Value is equivalent to any one of these: Animal-based, preformed vitamin A 3,000 IU from food or supplements Plant-based vitamin A 6,000 IU beta-carotene from supplements 18,000 IU beta-carotene from food 36,000 IU alpha-carotene or betacryptoxanthin from food
Safe Limits for Vitamin A To avoid toxicity, the government has set a tolerable upper limit of 3,000 mcg RAE, or 10,000 IU daily, but this only applies to the preformed, animal-based form. No upper limit has been set for plant-based vitamin A, as excess amounts are excreted and don’t become toxic.
How to Choose Vitamin A Supplements In real life, we get a combination of vitamin-A forms from foods. Supplements
can contain one or more forms. There is a transition period for the new measurement system, so you’re likely to see some products using RAE and other using IU during the next year or so. Unless you’re under the care of a health professional who recommends higher doses, it’s best for men to aim for about 100 percent of the Daily Value (%DV) as the total from all supplements and food. For women, the daily recommended amount is 700 RAE: 77 percent of the Daily Value. If you routinely eat liver, you may not need vitamin A supplements, as a 3-oz. serving of beef liver contains more than 4 times the Daily Value.
Nature’s Life Vitamin A 10,000 IU
Solaray Food Carotene 500 mcg (10,000 IU)
Carlson ACES Antioxidants Vitamins A, C, E + Selenium
August 2020
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herbal advisor
berberine benefits
B
erberine is a plant alkaloid with a long history of use in Western, Ayurvedic, and Chinese medicine. It can be found in the roots, rhizomes, and stem bark of Hydrastis canadensis (goldenseal), Coptis chinensis (coptis, or goldthread), Mahonia aquifolium (Oregon grape), Berberis vulgaris (barberry), Amur cork tree (Phellodendron amurense), and Berberis aristata (tree turmeric). While it has long been used to treat diarrhea, intestinal parasites, and eye infections, berberine has become a hot research topic over the last few years, with more than 5,600 published studies highlighting its ability to lower blood sugar, promote weight loss, and improve heart health.
Key uses Diabetes, blood fats, hypertension, and obesity are a deadly combo that plagues our society. And Berberine helps all of them. Many studies show that berberine dramatically reduces blood sugar levels in type 2 diabetes, with an effectiveness comparable to the popular diabetes drug metformin. Unlike the drug, berberine seems to act through multiple mechanisms. It cuts insulin resistance, increases glycolysis, drops sugar production in the liver, slows carbohydrate breakdown in the gut. In one study, 1 gram of berberine per day decreased fasting blood sugar by
Terry Naturally Berberine MetX
Enzymedica Berberine
Natural Factors WellBetX Berberine
10
By Karta Purkh Singh Khalsa
Found in goldenseal and other plants, berberine has a long history of use as a natural antibiotic and antifungal.
20 percent and lowered hemoglobin A1c by 12 percent. Research shows that berberine also lowers total and LDL cholesterol, raises HDL cholesterol, and lowers triglycerides. Plus, it can promote weigh loss. 1,500 mg per day over 12 weeks produced an average 5-pound reduction.
Inhibiting Infections
diseases. Recent research, for example, finds that berberine helps depression and other mood disorders, probably because of its anti-inflammatory effect in the brain. Fatty liver is gaining attention as a major hidden disease. Berberine can reduce fat build-up in the liver, which likely would help protect against nonalcoholic fatty liver disease (NAFLD). Over the past few years evidence has accumulated that berberine might be quite valuable in the treatment of cancer cells of various types. A study from The University School of Medicine, in Ube, Japan, indicates that Coptis, an herb rich in berberine, might benefit esophageal cancer. A similar study in Taiwan revealed that berberine inhibited, and at higher doses killed, human colon tumor cells in laboratory culture experiments. For general use, take 500 mg, 3 times per day, with food. Berberine has a halflife of just a few hours, so it is better to spread your dosage over the day to achieve steady blood levels. Berberine is very safe. The main side effects are digestive, including mild constipation or loose stools.
Berberine-containing herbs are generally antifungal and can be used to treat yeast. One Italian study found that berberine inhibited the ability, at least in a test tube, of infectious yeast to produce an enzyme it needed to colonize the skin and mucosal surfaces. To treat a persistent yeast infection, try 8 grams of medicinal quality goldenseal for at least one month to wipe out the tenacious infection. Berberine may also hold the key to antibiotic resistance. Combined with antibiotics, the compound inactivates certain types of Staphylococcus aureus, bacteria that are principally responsible for staph infections that patients catch in hospitals. Chemists from the Department of Chemistry at Colorado State University in Fort Collins are excited about a “two-pronged attack” that barberry brings to Despite the success of isolated fighting bacterial infection. berberine, one of the benefits of Berberine has also been herbal remedies is synergy—the combined action of multiple shown to fight tooth infections, chemical components in the and a 2020 study found that plant—so consider using adding berberine to standard whole herbs that contain berberine. therapy accelerates healing of stomach ulcers. And speaking of the digestive tract, another 2020 study showed that berberine protected cells in ulcerative colitis.
Did You Know?
More Uses & Indications In general, berberine-containing herbs are powerful inflammation fighters, and the consensus among experts is that inflammation is at the root of most chronic
August 2020
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healing edge
aromatherapy for kids & teens Tap into the power of essential oils for a range of issues, from back-to-school anxiety to insomnia, colds, and poor mental focus.
F
or kids, aromatherapy just makes sense. Essential oils are a fast, gentle, and effective way to combat colds and flu, improve mental focus and self-confidence, relieve stress, and promote sleep. Though they’re generally very safe, store essential oils out of reach of younger kids. To avoid skin irritation, don’t apply directly to skin; dilute pure essential oils with a carrier such as jojoba or coconut oil. If you’re using oils in a water-based diffuser, clean it every day to avoid bacteria and mold growth. And always choose highquality, organic, pure essential oils from a reliable source.
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Here’s a look at the five most essential scents for kids:
Colds and Flu Support immune function and protect against pathogens with tea tree oil (Melaleuca alternifolia). It has proven antimicrobial and anti-inflammatory properties. Research shows that tea tree oil can protect against a variety of pathogens and support immunity.
August 2020
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By Lisa Turner
Other studies show that terpinen-4-ol, the main active component of tea tree oil, has an inhibitory effect on the influenza virus, and it may also protect against fungal and bacterial pneumonia. Use it in a diffuser, or add a few drops to a spray bottle of water and spritz throughout your house. To relieve coughs, sniff it directly from the bottle. Or mix a few drops of tea tree oil into shea butter or coconut oil and spread on your child’s chest to relieve congestion. One note: tea tree oil should never be swallowed, so be sure to keep it out of reach of younger kids.
Mental Focus Help your child or teen stay alert and focused with peppermint oil (Mentha piperita)—studies show that the smell of peppermint can stimulate areas of the brain responsible for alertness. Other research shows that peppermint can improve memory quality and enhance performance on visual tasks. In sports and other physical activities, peppermint has been shown to lessen reaction time. Because peppermint, eucalyptus, and rosemary contain compounds that may cause slowed respiration in some children, it’s best not to use them for kids under the age of 5 (eucalyptus shouldn’t be used for kids younger than 12). To improve focus, alertness, and clarity, sprinkle a few drops of peppermint oil on a cotton ball or sniff it directly from the bottle. You can also use it in a diffuser, especially in rooms where kids are doing homework or other mental tasks.
Nausea Stop stomach issues in their tracks with ginger essential oil (Zingiber officinale). Studies show that it helps relieve digestive issues and reduce the occurrence and severity of nausea. Other studies have found a significant reduction in nausea and vomiting after using ginger essential oil. Ginger is also rich in gingerol, a polyphenol compound that has powerful antimicrobial effects and can protect against stomach bugs, ulcers,
and other gastrointestinal issues. To soothe stomach woes, add a few drops of ginger essential oil and a little honey to a mug of warm water. Use in a diffuser or spritz in your child’s room. For instant relief, just try taking a whiff directly from the bottle.
Sleep Lavender (Lavandula angustifolia) can safely soothe kids to sleep and ease stress and anxiety. Studies show that lavender essential oil improves sleep quality and duration and promotes deeper sleep. It’s especially effective with chamomile essential oil, which has long been used to calm nerves, relieve anxiety, and stop nightmares. Lavender’s main compounds, linalool and linalyl acetate, have also been shown to relieve anxiety, reduce stress, and calm the nervous system. To promote peaceful sleep, use lavender oil in a diffuser in your child’s room; add a few drops of chamomile essential oil to ease nightmares. Sprinkle a few drops on
pillows and sheets, or dilute lavender in jojoba or sweet almond oil and use for a gentle massage before bed.
Mood and Depression Clary sage (Salvia sclarea) is traditionally used to boost confidence and self-esteem and improve mood. Studies show that clary sage has powerful antidepressant effects, and it seems to work by modulating dopamine and serotonin, brain chemicals linked with feelings of pleasure, happiness, and well-being. It may be even more effective when combined with ylang ylang oil— studies show that ylang ylang can improve mood and boost self-esteem. Mix clary sage and ylang ylang essential oils in a diffuser in your child’s room or combine in a spray bottle of water and spritz throughout your house. Sprinkle a few drops of clary sage on a cotton ball and inhale or sniff it right from the bottle. Or stir a few drops into a tub of warm water for a mood-lifting bath. The Healthy Edge
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expert’s corner
By Emily Kane, ND, LAc
hacks for healthy immunity
As summer winds down and back-to-school kicks into high gear, give your immune system a little TLC to fight off whatever’s going around.
Q:
I’m a teacher and I get sick at the beginning of every school year! It makes for a rough start. What can I do to break this cycle? —Katie M., Twin Falls, Idaho
A:
It can be hard to reel in the summer schedule which often includes late nights, gardening, prolonged hikes, and having fun with friends and family. But the basics apply, as always: stay well hydrated, keep a regular schedule that allows for 8 hours of sleep each night, and eat a healthy diet. If you want to occasionally have some ice cream or corn on the cob slathered in butter, that’s fine. Just don’t make a regular habit of sugary, fried, or processed foods. Also consider trying a 10-day detox program to flush out your system and boost immunity. There are many ways to do this, but here is one reliable formula:
Schedule your meals: If you’re a breakfast person, your two meals of the day should be soon after arising, and then an early supper around 5 p.m. If you’re not ravenous in the morning, your scheme would be a brunch around 11 a.m., and then a light dinner around 6 p.m. This way, you can give your digestive system a rest for at least 14 hours daily, 10 days in a row. If this schedule works for you, you can adopt this plan semi-permanently. Try cold-water walking: Begin your day with a 12-oz. glass of water. Then in the bathroom, as you are brushing your entire naked body with a long-handled dry skin brush (always brushing towards the heart from all directions), fill the tub ankle deep with cold water. Walk in place for 60 seconds in the cold water. This is wonderfully invigorating! I like to brush my face with a softer, smaller skin brush while enjoying my cold-water tonic. 14
veggies, and add a handful of spinach. After 3–4 minutes on a medium-low flame, flip the whole thing over so the spinach wilts. Serve right away, and add toppings as desired: nutritional yeast; toasted flax, pumpkin seeds; kelp powder; a dash of turmeric; and maybe some sprouts. Yum. Your second meal should be lighter. In the summer, there’s nothing like a fresh salad. Start with local greens if possible. Add sprouts and chopped veggies. Slice an avocado. Add cucumbers. Consider topping with a can of small fi sh—salmon, mackerel, anchovies, sardine, or herring. These are small enough to have not bio-accumulated heavy metals, which is a concern with larger fi sh.
Make the most of your meals: I recommend planning at least five days of meals to start your cleanse, while allowing for some adjustments, if needed, for the second half of the program. The first meal of your day should ideally be the main meal, focusing on vegetables, clean protein, and some good fats. If you’re an appropriate weight or underweight, add some healthy carbs such as steel-cut oats or a baked sweet potato. If you wouldn’t mind losing a few pounds, ditch the carbs. Omelets are a great way to start the day. Lightly oil a pan with olive or coconut oil, and sauté chopped onions, scallions, garlic, ginger, and spices. Next add a mix of chopped veggies: celery, red pepper, leeks, sliced mushrooms, and/or grated beets. Avoid nightshades (tomato, potato, eggplant). Whip up 1–4 eggs (or use tofu, if you’re vegetarian) with 1–2 Tbs. nut milk, yogurt, or water. I love a dash of nutmeg with eggs. Pour the eggs over the cooked
Move around: Try to get at least 45 minutes of exercise each day. Walking is terrific, especially up hills or stairs. If you feel uninspired about movement choices, try something new! Flow yoga, Pure Barre, spinning, ultimate frisbee— there are hundreds of options out there. The key is to do something every day. To start the school year in top shape, you need to eat right, drink plenty of water, and get enough sleep. It’s also very helpful to poop every day. Don’t hesitate to use a light, non-habit-forming laxative at the end of the day if you didn’t have a bowel movement. I recommend magnesium (start with 250 mg), Senna, or Swiss Kriss. Rehydrated prunes and apricots are very effective for some people. Try eating 2–4 at bedtime, or as dessert after dinner. Beyond your 10-day cleanse, always remember to take time to care for yourself. There is no better use of your time.
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Building Blocks of Good Health BY MARY ANN O’DELL, MS, RDN
IT’S BACK TO SCHOOL TIME! Will kids be back at schools? Or will they remain at home for distance learning? Either way, this season signals the time to face the challenges of keeping your kids—and your whole family—healthy, this year with the potential extra uncertainty of how and where school will actually happen. So whether at school or at home, be sure to keep these foundations of good health in mind.
and hummus. Guard against excess sugar intake from sweets, soda, and juices. Excess sugar can weaken the immune system, making a child more susceptible to infections like colds and flu. Keep the sweets as a treat, not a snack option.
ENCOURAGE EXERCISE Daily activity is essential for healthy weight control and for maintaining
energy and focus. And for kids with lots of energy, they need to get out and run! Make sure your kids get outside for fresh air and activity whenever it’s possible during the day.
REST & RECHARGE Healthy sleep is critical for children and teens. Make sure your kids are getting adequate rest to recuperate each day.
MONITOR DIET Kids who skip breakfast tend to struggle in school. Make sure a healthy breakfast is eaten every day. Make it easy with plain instant oatmeal topped with fresh fruit and nuts, or whole grain toast with nut or seed butter and fresh fruit. These give a blend of protein and complex carbohydrates to enhance focus and keep your child satisfied for the morning hours. If time is an issue, mix up a smoothie with a green foods powder, or choose a nutritious fruit and nut bar to eat on the go. Pack a healthy lunch with the same principles—protein (meat or alternatives, eggs, nuts) and complex carbohydrates (whole grains, veggies, fruits). Sandwiches and fruit are always good options, but get creative with cookie cutters for sandwich shape, or make the sandwich as a roll-up on tortilla instead of bread. For afternoon or after school, have healthy snacks at home with nourishing foods like yogurt, fresh fruit, veggies,
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Turn off all devices at least one hour before bed to help ease them into nighttime rest. In addition to the foundations, build up from there as needed for specific areas of support for your children.
BASIC NUTRIENTS Make sure that your children take a quality multivitamin every day to ensure they are getting the essential nutrients needed by their growing bodies. Be sure to read the label and look for natural supplements made without artificial colors, artificial flavors, artificial sweeteners, or added refined sugar.
IMMUNE SUPPORT Help support immune health to fight off common infections, like colds, with added immune support ingredients such as vitamin C, echinacea, oregano, and elderberry. Daily probiotics also support immune health.
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Advanced immune response formula for kids.* Liquid whole food complex supplying essential vitamin C & zinc.* With elderberry, echinacea, and wild cherry. Fast-acting liquid formula.
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The Healthy Edge
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The ultimate handbook for managing stress, anxiety, and depression. BY LISA TURNER
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bout 21 million American adults suffer from mood disorders such as depression and bipolar, and 40 million have an anxiety disorder. What's worse, a report last year by the American Psychiatric Association (APA) found that 40 percent of Americans are more anxious than they were the previous year. As for stress: three out of four adults say they're stressed, 45 percent report lying awake at night, and 36 percent say they feel nervous or anxious. What all this means is that more than a third of Americans struggle with depression, anxiety, or stress—and sometimes, all three. If you’re among them, you don't have to suffer. Natural herbs, vitamins, and supplements can calm anxiety, soothe stress, and ease depression without the side effects of pharmaceuticals. Check with your doctor first to identify serious disorders, and if you're taking prescription medication, rule out any interactions. Then try these nine mood-fixing solutions to feel better, faster.
PASSIONFLOWER This flowering vine (Passiflora incarnata) grows throughout South America and in some parts of the southern United States. It’s been used in traditional herbal medicine for hundreds of years for a variety of conditions, and modern studies document the effectiveness of passionflower in relieving stress and anxiety. Passionflower appears to work by increasing the brain’s levels of gamma-aminobutyric acid (GABA), a compound that helps regulate mood. Research shows that passionflower is as effective as prescription anti-anxiety medications without causing sedation or impacting job performance. It’s also helpful in promoting sleep. In one study, people who drank passionflower tea daily reported significant improvements in sleep quality. How to take it: Look for standardized whole-plant capsules or extracts with at least 0.8% flavonoids or isovitexin; 45–90 mg per day has been used for
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anxiety and stress. Pregnant women should avoid passionflower.
SAFFRON. From the threadlike red stigmas of the Crocus sativus flower, saffron has been revered for centuries as a culinary herb and a traditional medicine to treat depression, anxiety and inflammation. Saffron contains safranal and crocin, compounds that may ease depression by interacting with the brain's serotonin and noradrenaline system. The antioxidants in saffron are also thought to protect brain cells from oxidative stress, linked with mood disorders. A number of studies show saffron can significantly reduce depression and, in some cases, may be as effective as a prescription antidepressant. Another study found that people who took crocin along with their antidepressants showed significantly improved scores for relief of depression and anxiety compared to those who took a placebo or antidepressants alone. Other studies show that The Healthy Edge
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Take the Spiritual Path to Stress Relief Author of the bestselling books The Urban Monk and The Art of Stopping Time, Pedram Shojai addresses the real-life issues that people deal with every day: Money. Time. Energy. Sleep. Family. The Urban Monk philosophy is about applying the lofty lessons he learned in years of practice as a Taoist monk to the down-and-dirty nitty-gritty of real-life problems. The book is based on an ancient Chinese practice called a 100-Day Gong, but applied to modern life. A gong is a designated amount of time that you allot to perform a specific task every day. So, for example, meditation is a gong. Here are just a few of the 100 “gongs” from The Art of Stopping Time. PRACTICE GRATITUDE Practicing gratitude is healthy. It helps paint a worldview of optimism and hope. “Gratitude is good medicine,” says Shojai. “Multiple studies have shown that people who practice it are consistently happier.” STEP INTO NATURE “Step outside today and learn from the ultimate teacher,” suggests Shojai. “Nature is our guiding light when it comes to cycles and rhythms. Nature has all the wisdom you need, packed into plain sight. We’ve simply forgotten to look.” LIMIT EMAIL Email is integral to our lives, but it’s become one of our biggest time-wasters. “We’ve become slaves to the inventions that were created to make life easier,” says Shojai. He suggests setting up chunk time for checking email, preferably 30–60 minutes in the late morning and another block toward the late afternoon. “The key is to get in, handle it, and get out,” he says. ALLOW TIME TO DIGEST THOUGHTS When people have a whole backlog of stuff hanging out in their psychic space waiting to be processed, it creates stress. As Shojai puts it, you have stuff on your mind, yet life keeps coming at you. How do we fix this? Simple. We allow time for digestion—mental digestion. “You have to honor the fact that it can take some time to process certain information,” notes Shojai. “Exercising and hiking are great places to do this. They get the body moving so you can integrate your thoughts and process them in a healthy way.” CHUNK TIME Chunking time means assigning segments of time on your calendar for specific activities and then keeping to the schedule. Email time (see “Limit Email,” above) is for checking and responding to email. That’s it. Family time is for family, with no other distractions. If you’re out to dinner, be with the person you’re eating with (texters and phone-checkers, I’m looking at you). “The key to getting this is to let go of the false notion that multitasking somehow makes us better,” says Shojai. DECELERATE “One of the main reasons people in modern cultures can’t sleep is the velocity they carry into their evening hours,” says Shojai. In the deceleration gong you pay close attention to your evening rituals as they slowly blend into sleep. Pay attention to what you’re doing the 3–4 hours before bedtime. Can you hang out in candlelight for a bit? Maybe get into a book instead of binge-watching Netflix? Start doing this, asserts Shojai, and you’ll start to see improved quality of sleep. “Your days will begin with more energy and enthusiasm, and your stress levels will begin to come down.” In the end, it’s really about the little things. Like smiling. “Smiling is really the simplest example,” says Shojai. “It lights up someone else’s day and makes you feel good too. It’s unbelievable how much different the day can be if you just start smiling at people.” —Jonny Bowden, PhD, CNS Visit theurbanmonk.com to learn more.
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saffron helps treat depression related to premenstrual syndrome (PMS). How to take it: Choose a saffron extract or capsules that have been standardized to at least .3 percent safranal; 15–30 mg a day has been used for depression.
SAME (S-ADENOSYL-L-METHIONINE) This compound, naturally produced in the body from methionine—an amino acid found in foods—is important for many key cellular functions. Researchers suggest that it may influence the expression of genes involved in depression, impact receptors and structures that transport neurotransmitters, or help create neurotransmitters. In one study, 36 percent of people taking SAMe with an antidepressant showed improvement compared with a control group that took a placebo with the antidepressant. Additionally, 26 percent of the SAMe group experienced a complete remission of symptoms. One analysis found that taking SAMe resulted in clinically meaningful benefits to depressed patients, and the supplement worked as well as tricyclic antidepressants, a common class of prescription antidepressants. How to take it: Look for SAMe in blister packs, since it degrades easily. Studies have used 200–1600 mg daily to treat depression. If you have bipolar disorder, ask your doctor before taking SAMe, and don't take SAMe with prescription antidepressants or antipsychotics. Some studies also suggest that you shouldn't take SAMe with St. John's wort.
ASHWAGANDHA This traditional Ayurvedic remedy (Withania somnifera) is considered an adaptogen—a substance that normalizes and balances the body’s own systems and stabilizes the body's response to stress. It’s rich in withanolides, the active compounds in the ashwagandha root, and appears to work by regulating chemical signaling in the nervous system. Ashwagandha has effects on anxiety similar to those of prescription benzodiazepines. Studies show that ashwagandha extract improves resistance to stress and quality of life, and one review concluded that ashwagandha was significantly more effective than a placebo or psychotherapy at relieving anxiety and stress. Another study found that ashwagandha reduced levels of the stress hormone cortisol, and significantly lowered stress and anxiety. It may
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also act as a mood stabilizer in treating symptoms of depression. How to take it: Look for capsules or extracts standardized to 2.5–5 percent withanolides, and don't take it if you're pregnant; 500 mg has been used to treat stress and anxiety.
LEMON BALM Also called melissa or Melissa officinalis, this member of the mint family has been used in herbal medicine for hundreds of years to relieve stress and anxiety. In studies, compounds isolated from lemon balm showed effects on mood, cognition, and memory, and it works in part by interacting with the brain's neurotransmitters. Studies show that lemon balm can treat anxiety, stress, and insomnia. In one study, lemon balm extract reduced anxiety by 18 percent and lowered insomnia by 42 percent. Ninetyfive percent of all subjects responded to treatment, while 70 percent showed full remission for anxiety and 85 percent showed full remission for insomnia. Lemon balm may be even more effective when combined with valerian How to take it: Lemon balm is available in capsules, tinctures, or essential oils; 80–300 mg of lemon balm extract taken twice daily has been used for anxiety.
L-THEANINE This compound found in green tea has a measurable calming effect on the brain. In one study, people who took L-theanine produced more alpha waves, a sign of relaxation. L-theanine helps relieve anxiety in part by interacting with neurotransmitters in the brain, binding to receptors for excitatory compounds and enhancing production of relaxing neurotransmitters. Research shows that L-theanine can treat anxiety, sleep disturbances, and symptoms of depression in people with major depressive disorder. In one study, people were subjected to experimentally induced anxiety and given either L-theanine or an anti-anxiety drug. The people who received L-theanine had lower anxiety throughout the trial than those who took the prescription drug.
How to take it: Look for capsules, tablets or extracts, or drink matcha, a powdered form of green tea that's high in L-theanine; studies have shown calming effects at 200 mg L-theanine per day. OMEGA-3S These fatty acids found naturally in fi sh have been shown to calm anxiety, ease depression, and improve mood. They work partly by reducing stress hormones, supporting neurotransmitter function, and decreasing brain inflammation. Research shows that people with different forms of depression, including minor depression, postpartum depression, and suicidal ideation, may have lower levels of omega-3s in their bodies. A number of studies have also found that omega-3s have significant effects on reducing depression and managing symptoms of bipolar disorder. In one review, researchers found that people who took omega-3s showed significant improvement compared to those taking a placebo, and those with bipolar depression showed a 50 percent improvement. In another study, omega-3 supplements were as effective as an anti-depressant drug How to take it: It’s best to get omega3s from cold-water fi sh such as sardines, mackerel, herring, or wild Alaskan salmon. For supplements, choose one that’s been independently tested and guaranteed to be free of heavy metals and other environmental toxins; aim for 700–1,000 mg of EPA and 200–500 mg of DHA daily.
5-HTP This amino acid is a precursor of serotonin. Because low serotonin is linked with mood disorders, boosting the body’s production can help. Some studies have shown that 5-HTP relieved symptoms of depression, and one found that it was as effective as a ]prescription antidepressant. Research suggests that the effects are more pronounced when 5-HTP is combined with antidepressant medications, especially in depression that's resistant to drug therapies. Other studies suggest that 5-HTP improves sleep quality and duration, especially when combined with GABA. How to take it: For mood enhancement, studies have used 50–100 mg three times a day, with meals; for sleep, 100–300 mg before bed has been used.
B-COMPLEX VITAMINS B vitamins are critical for a healthy nervous system, and low levels or deficiencies are linked with an increased risk of depression. Several studies suggest that B-complex supplements improve mood and reduce stress. In one study, a B-complex vitamin significantly improved symptoms of depression and anxiety compared to a placebo. Other research shows that a combination of vitamin B12, vitamin B6, and folic acid enhanced the effectiveness of antidepressant medications. How to take it: Look for a B-complex that contains a balanced blend of all the Bs, and take one daily, or as directed on the package.
BLUES BUSTERS Irwin Naturals Sunny Mood with 5-HTP
Terry Naturally Saffron Lift + Curcumin
Himalaya Ashwagandha
Garden of Life Vitamin Code Raw B-Complex
Jarrow Formulas SAMe 200
The Healthy Edge
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Kid-Friendly Recipes Do your kids crave sugar? Here are three real-food, low-sugar recipes from the familyfriendly Mom’s Sugar Solution cookbook that are perfect for lunch or afternoon snacks.
PHOTOGRAPHY THIS PAGE: PORNCHAI MITTONGTARE
by Laura Chalela Hoover, MPH, RDN
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Peach Mango Fruit Leathers Serves 5
These fruit leathers are every bit as fun as Fruit Roll-Ups, but without the artificial dyes and sugar. They’re also easy to make. Get creative and experiment with different fruit varieties, such as strawberry, apple, watermelon, pineapple, or cherry. Store in an airtight container at room temperature for 1–2 weeks. 1½ cups diced peaches 1½ cups diced mango ½ cup water 1. Preheat oven to 175°F (or lowest temperature). Line baking sheet with parchment paper. 2. Add fruit to food processor, and pulse until partially blended. Add half of water, and pulse again until only a few chunks remain. Add remaining water, and pulse until completely smooth, about 2 minutes. 3. Transfer fruit to prepared baking sheet, and smooth out until surface is even. Bake 3 hours, or until surface is glassy and dry. 4. Remove from pan, and cut into 10 strips while still on parchment paper, being sure to also cut through parchment paper, which will keep the roll-up from sticking to itself as you roll it. Tightly roll each strip, with parchment paper on the outside. Tie with a small piece of string, and store in airtight container.
PHOTOGRAPHY THIS PAGE: PORNCHAI MITTONGTARE
Per Serving: 50 cal; 1g prot; 0g total fat (0g sat fat); 12g carb; 0mg chol; 0mg sod; 1g fiber; 10g sugar
Chef Salad Skewers
Quick Ranch Dip
Serves 8
Serves 10
There’s something about food on a stick that both kids and adults love. These colorful skewers are packed with protein and vegetables. Use any type of skewer you have on hand; I like to use 10-inch bamboo skewers. Feel free to get creative with how you layer the ingredients on the skewers, alternating colors and textures to keep things interesting.
Research shows that kids are 80 percent more likely to eat bitter vegetables when they’re served with a dip. But most storebought dips feature added sugar as the leading ingredient. This recipe has zero added sugar. It goes perfectly with the Chef Salad Skewers.
4
thick slices Italian bread, crusts removed, and cut into 16 squares 16 cherry tomatoes 4 large Boston lettuce leaves, roughly trimmed into 2-inch squares 4 oz. low-sodium ham, cut into cubes 1 medium cucumber, peeled and sliced into 16 rounds 4 oz. Swiss cheese, cut into cubes 4 hard-boiled eggs, shelled and cut in half 4 oz. low-sodium smoked turkey, cut into cubes 1. Thread all ingredients onto 8 skewers, dividing ingredients equally among skewers. The following is a suggested pattern, but feel free to get creative: bread cube, tomato, lettuce leaves, ham cube, cucumber round, cheese cube, egg, turkey cube, cucumber round, lettuce leaves, bread cube, tomato. 2. Serve immediately, or refrigerate up to 1 day. Per Serving: 190 cal; 15g prot; 9g total fat (4g sat fat); 11g carb; 120mg chol; 390mg sod; 1g fiber; 3g sugar
1 cup plain low-fat Greek yogurt 1 tsp. dried dill 1 tsp. dried chives 1 tsp. garlic powder 1 tsp. dried parsley 1 tsp. dry mustard 2 tsp. lemon juice Salt and black pepper, to taste 1. Combine all ingredients in medium bowl, and mix well. Serve immediately, or store in airtight container in refrigerator for up to a week. Serve with skewers, a plate of raw veggies, and/or toasted pita chips. Per Serving: 20 cal; 2g prot; 0.5g total fat (0g sat fat); 1g carb; 0mg chol; 10mg sod; 0g fiber; 1g sugar
All recipes excerpted with permission from Mom’s Sugar Solution by Laura Chalela Hoover, MPH, RDN In her book, registered dietitian nutritionist Laura Chalela Hoover shares how to get your family involved in a low-sugar lifestyle, including the best ways to minimize sugar in your child’s diet and how to emphasize natural ingredients in meals. There are 150 kid-friendly recipes here—everything from breakfast to dessert ideas.
The Healthy Edge
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Supplements for
HEALTHY KIDS & TEENS
W
e talked with well-known natural health expert Tieraona Low Dog, MD, about the most important nutrients for children and teenagers. Low Dog is the author of several books, including Fortify Your Life and Healthy at Home. Visit her website for her health blogs and more at drlowdog.com. BN: What are some of your favorite natural ways to help kids stay healthy? TLD: Many kids benefit from a basic multivitamin during the school season. Look for one that contains 70–100 percent of the DV (daily value) for most vitamins and minerals, with a few exceptions. For teens, only menstruating
girls should take a multi that includes iron, unless a health care professional tells you otherwise. Calcium takes up a lot of space in a “once daily” type of vitamin, so generally most will only provide 100–200 mg per day. That’s okay. You do want to make sure it has adequate amounts of the B-vitamins, zinc, and vitamin C. Speaking of vitamin C, keep some extra around the house in case someone comes down with the sniffles, as well as a bottle of elderberry syrup, which can help the body fight off respiratory infections. It tastes great, just follow the directions on the bottle. Vitamin D is important during winter. Studies show that vitamin D supplements can reduce the risk of upper respiratory
infections, and it has also been shown to reduce hospitalizations and steroid use in children with asthma, which tends to also be worse during cold and flu season. I recommend 1,000 IU per day for children 6 and older. BN: Is there a good remedy for improving focus and attention? TLD: Well, the main prescription, if you will, is getting plenty of sleep, a breakfast with healthy protein and fats, and regular exercise. A multivitamin is also important for ensuring kids are getting adequate B-vitamins, which are important for mood and focus. Bacopa (Bacopa monnieri) can be useful for aiding focus in children and teens. And lemon balm (Melissa officinalis) can be very helpful for children who have difficulty focusing. BN: How about teenage health? TLD: Teens need lots of rest, as they are growing rapidly. If your kids are staying up late working on the computer doing homework, make sure you install software that will block blue light, which is notorious for making it difficult to fall asleep. Keep plenty of healthy snacks around the house, and try “daily booster powders” that contain some protein, vitamins and/or fruit/veggies. BN: What if sleep is a problem? TLD: Herbal teas can be helpful when given one hour before bed. I love Traditional Medicinal’s Nighty Night tea. If your child takes medicine for ADHD, talk to your health care provider about using melatonin. A number of studies show that 2–3 mg sustained-release melatonin can help counter sleep problems associated with psychostimulants.
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Wickett R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. Barel A., Calomme M., Timchenko A.,et al. (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary.
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For healthy and beautiful hair, skin, and nails
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Probiotics—Good Guys in the Bacteria World MARY ANN O’DELL, MS, RDN
BAD GERMS and bacteria are everywhere. To fight the bad bugs, you need good bugs! Consuming beneficial “friendly” bacteria, or probiotics, is actually good for you. In fact, the name “probiotic” comes from the Greek and means “for life.” L. acidophilus is just one of more than 400 species of bacteria that live in the average human gastrointestinal tract. These beneficial probiotics help keep the body healthy.
BENEFITS OF PROBIOTICS - Keeping bad bacteria and yeast in check. If probiotics decline, bad bacteria and yeast can quickly flourish and spill out of the gut. - Promoting immunity. Probiotics are the main immune substances in the digestive tract. - Promoting regularity. Probiotics encourage balance in the intestinal tract, which supports overall regularity. This action can also help reduce the negative intestinal effects of antibiotics. - Supporting a healthy intestinal wall. Probiotics help keep the lining cleaner and less inflamed. - Enhancing absorption of certain nutrients. Without probiotics you do not utilize B vitamins correctly - Supporting mood health and brain function. Since scientists have discovered the “second brain”—neurons in the intestinal tract that communicate like neurons in the brain—there has been more focus on the gut-brain connection. Controlling inflammation and supplementing with probiotics may result in more GI balance and improvement in brain function and symptoms of mild depression. To build up and maintain probiotics in the body, it is important to include fermented foods in the diet such as yogurt, kefir, kombucha, kimchi, and sauerkraut. There are also excellent powerful probiotic supplements available that are designed to get higher levels of probiotics into the gut, with formulas for infants to seniors and everyone in between.
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Fifty+ Probiotic
Digestive probiotic.*
Restore digestive and immune support.*
Enhanced Probiotic System for intestinal and immune health.*
Helps relieve occasional digestive discomfort & maintain good colon health. *
5 billion organisms, 8 clinically documented strains. Shelf-stable, no refrigeration required.
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Kyo-Dophilus
Combines 3 clinically studied probiotics, 6 billion CFU.
August 2020
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Optimal Thyroid Health BY SALLY KARLOVITZ, CN
FEELING A LITTLE SLUGGISH? Cold all the time? Are your hair and fingernails dry and brittle? These may be symptoms of hypothyroidism or “low” thyroid. The thyroid is a gland located in the front of the neck just below the voice box or larynx. This important gland plays important roles in the body, including support and control of body temperature, metabolism, sexual development, and more. Sometimes the gland can become overly active in a condition known as hyperthyroidism. Much more common is the other end of the spectrum, hypothyroidism. With hypothyroidism, the thyroid doesn’t make enough thyroid hormone. Hashimoto’s Thyroiditis, an inflammatory condition in the thyroid, is the most common cause of hypothyroidism. This condition is most commonly found in women over 40. Symptoms of hypothyroidism can include sensitivity to cold, constipation, depression, fatigue, or feeling slowed down, heavier menstrual periods, joint or muscle pain, paleness, or dry skin, thin and brittle hair, or fingernails, weakness, and weight gain. Good lifestyle habits for a hypothyroid condition include eating a well-balanced, high-fiber diet, controlling stress, and getting in some consistent exercise. Moderate your intake of goitrogens, foods that may interfere with the body’s ability to absorb and use iodine. Examples include turnips, cabbage, soybeans, pine nuts, and millet. Cooking may help inactivate goitrogens, so these foods can be consumed in moderation if they are served cooked.
L-TYROSINE Tyrosine is an amino acid that is a precursor to thyroxine (a thyroid hormone). Tyrosine converts thyroid hormone to adrenaline during stress, thus making it a crucial component of a healthy gland.
ASHWAGANDHA Ashwagandha is an adaptogenic herb that helps the body better adapt to stress. It can also help balance thyroid hormones and hormone production.
ZINC AND SELENIUM The deficiency of either one of these minerals can negatively affect thyroid functioning.
In addition to lifestyle, there are some specific nutrients and herbs that may support thyroid health.
Paragon Plus™ IODINE Iodine is an element that enables the thyroid to produce thyroid hormone. Three iodine molecules are added to make T3 and four for T4—the two key hormones produced by the thyroid. If iodine is deficient in the diet, it can create a hypothyroid condition. Some of the best natural sources of iodine are seaweeds. Kelp seaweed contains natural iodine that seems to have a normalizing effect on the thyroid.
Thyroid Advantage™ Provides key components for the support of thyroid hormones.* Supports healthy metabolism.* Supplies iodine, L-tyrosine, zinc, copper, selenium, ashwagandha, and guggul.
The Healthy Edge
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pure beauty
By Sherrie Strausfogel
superfood beauty
Get glowing skin as you wash away dirt, oil, and makeup with Acure Brightening Cleansing Gel.
The same antioxidant-packed fruits and veggies that boost your health can also do wonders for your skin and hair.
Nourish, smooth and soften the appearance of dry skin with Andalou Naturals Mandarin Vanilla Body Lotion.
Deeply condition dry, damaged hair with Earth Science Olive & Avocado Hair Masque.
Protect and restore skin with Badger Damascus Rose Zinc Oxide Face Sunscreen.
S
uperfruits and vegetables, packed with powerful antioxidants, are cropping up in face creams, serums, eye creams, cleansers, masks, body lotions, and hair care products. These multi-tasking antioxidants detox your skin and scalp, hydrate skin and hair, help boost collagen production, reduce fine lines and wrinkles, help repair sun damage, fade age spots, and fight acne and breakouts. Not all produce is made equal. Six colorful superfoods—açai, berries, oranges, pomegranate, avocado, and mushrooms—are especially chockfull of antioxidants, vitamins, minerals,
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polyphenols, flavonoids, and other nutrients that feed your skin.
* AÇAI is an anti-aging powerhouse. It
* POMEGRANATES help skin cell generation, even skin tone, and fight acnecausing bacteria and sun damage.
restores the skin’s elasticity levels, moisturizes, and instantly relieves dry cracked skin.
* AVOCADOS hydrate skin and hair, encourage healthy skin cell function, and improve skin’s barrier function.
* BERRIES (blueberries, blackberries, raspberries, strawberries) improve the skin’s clarity, firmness, and glow, and alleviate redness and inflammation. Oranges tone skin, balance oil production, help prevent lines and wrinkles, and reduce sunburn, blemishes, and dark spots.
* MUSHROOMS help improve irritated
skin, acne, rosacea, and eczema. They hydrate skin and protect against wrinkles and discoloration caused by environmental damage. Mushrooms were originally used to lighten skin (kojic acid, a well-known skin-lightener, is found in shiitake mushrooms).
August 2020
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True Beauty begins within • • • • • • • •
T H E ◆
P O W E R
I N S I D E
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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Scientifically relevant potencies Superior purity Advanced bioavailability/bioactivity Non-GMO Free of common allergens Nothing artificial Multifunctional Kosher (Biotin & Liquid Hyaluronic Acid)
Available at fine natural food stores For additional information on Bluebonnet nutritional supplements, please visit www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA
6/23/20 9:17 AM
clean eating
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
delightful dreamsicles This healthy twist on a cooling classic makes for a refreshing treat on a hot summer’s day.
I
FEATURED NUTRIENT:
Ginger
Many people are already aware of ginger’s awesome ability to soothe an upset stomach and end nausea. By stimulating saliva, it may also aid digestion. And ginger ale has long been a favorite for upset stomach for a very good reason: It works. In one study, ginger performed better than Dramamine in warding off seasickness. And its active ingredient gingerol—which is responsible for the herb’s pungent taste—is listed in the USDA database of phytochemicals as an antiemetic, meaning it has the property of preventing nausea and vomiting. Research also shows that gingerol is a powerful antioxidant and anti-inflammatory. In one study of 247 people with osteoarthritis of the knee, people taking ginger extract experienced less pain overall and required less pain medication. Two grams of ginger powder daily will also lower blood sugar. A 2015 study found that diabetics taking 2 grams of ginger powder daily lowered their fasting blood sugar by 12 percent over the course of three months. If you take blood-thinning medication (such as Coumadin), check with your health practitioner before taking ginger supplements, since ginger also tends to have a blood-thinning effect.
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MOROCCAN DREAMSICLES Makes 6 pops 1 13.5 oz. can high-quality coconut milk (full-fat) 1½ Tbs. ginger juice 1 Tbs. organic frozen orange juice concentrate 1 Tbs. raw local honey 2 tsp. alcohol-free vanilla (or 1 tsp. vanilla extract) 2 tsp. zippy cinnamon, such as Saigon or Tung Hing Orange blossom water, to taste (optional) Salt to taste Zest and fruit from 1 large sweet naval orange 1. Combine ingredients from coconut milk through salt in high-speed blender, and blend until smooth. Break orange into quarters, add to mix, and blend briefly to break up, leaving some orange pieces intact. 2. Divide mixture evenly among 6 4-oz. ice pop molds with sticks, and freeze 4–5 hours, until solid. 3. To remove frozen pop, run hot water over outside until loosened from plastic sleeve, and gently slide out.
Per serving: 160 cal; 2g prot; 14g total fat (12g sat fat); 11g carb; 0mg chol; 10mg sod; 1g fiber; 6g sugars
NOTES FROM THE CLEAN FOOD COACH These ice pops are a fun twist on the Moroccan dessert of sliced oranges with cinnamon and orange blossom water—a perfect meal finisher on a hot August evening. To make ginger juice, grate a small handful of the fresh root (no need to peel it), and squeeze the gratings with a clean hand to extract the juice.
PHOTOGRAPHY: PORNCHAI MITTONGTARE
’m dating myself badly here, but I can remember the Good Humor Man. He’d drive his white truck through the neighborhood ringing those signature bells, and we kids would all run out to get our Good Humor fi x. Which to me meant just one thing: Creamsicle! It would just be amazing, I said to Chef Jeannette one day, if you could come up with a healthy version of a Creamsicle. Or at least a “less bad” version than the original. No problemo, she replied, and within a week or two sent me this terrific recipe, which more than fits the bill. Not convinced? The original Creamsicles contain a dozen or so ingredients such as maltodextrin, maltitol syrup, glycerin, citric acid, guar gum, locust bean gum, and aspartame. Chef Jeannette’s version has orange juice, honey, and ginger. Get my point? So while these Moroccan Dreamsicles aren’t technically “fast food” (they do need a bit of freezer time), they really come together in flash. And if you threw in a scoop of vanilla protein powder they’d make an instant mini-meal, perfect for August when you want some protein but need something cooling. Plus, they’re low in sugar—especially for something that would normally come from the ice cream truck!
August 2020
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TRADITIONAL CARIBBEAN
Authentic
Irish Sea Moss
PHOTOGRAPHY: PORNCHAI MITTONGTARE
Used by the people of the Caribbean for generations. This treasure from the sea has been cherished for its bountiful heath restoring properties and for boosting sexual prowess and fertility. It was often consumed as a tea to keep ones health up or blended into a tonic with other traditional herbs to increase energy and vitality. Only naturals Authentic Irish Sea Moss is the same botanical form used for generations by the native people of the Caribbean.
For more information visit our website at www.onlynaturalinc.com or call 1-516-897-7001
USA
MADE IN
*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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natural gourmet
By Lisa Turner
protein-packed no-bake bars Rice protein powder makes these delicious treats a great vegan source of this key nutrient. No-Bake Lemon Blueberry Bars Serves 12 Start with very soft dates for the best results. The bars are best served very cold, just out of the freezer; make them in advance for a special party, and store extras for up to three months in the freezer. Be sure to use raw, not roasted, cashew butter for the best color and flavor; or soak ¼–1 cup of raw cashews for six to eight hours, rinse, drain well and process in a food processor with the rest of the filling ingredients.
2. In medium bowl, beat together cashew butter, yogurt, agave or honey, and lemon juice. Spread over crust in baking dish with a rubber spatula and smooth top. Transfer 32
to freezer and freeze for 3 to 4 hours, until very firm. 3. Rinse food processor well, and add blueberries, chia seeds, and agave or honey, if using. Pulse briefly to mix; mixture should be chunky. Set aside (mixture will thicken as it stands). 4. To serve, remove lemon-cashew bars from freezer. Run a butter knife around the
PHOTOGRAPHY: PORNCHAI MITTONGTARE
1. Cut parchment to fit the width of an 8-inch-square glass baking pan, leaving a 2-inch overhang on both sides. Combine dates, walnuts, and salt in a food processor; process for 2 to 3 minutes on high speed until mixture is pasty and holds together when pressed with your fingers. If mixture is dry, add a teaspoon or two of water. Add protein powder and process for 30 seconds longer, until well-blended. Press mixture evenly into bottom of prepared pan and place pan in freezer while preparing filling.
de
Nu
cup very soft Medjool dates, pitted cup walnuts r’s p edito ick tsp. salt Tbs. rice protein powder cup cashew butter, raw cup dairy-free yogurt, plain or lemon-flavored ¼ cup agave or honey ¼ cup lemon juice tri B io 2 cups frozen blueberries, ow tic in P Pl a i n thawed Rice Prote 3 Tbs. ground chia seeds Agave or honey for blueberry topping (optional)
r
1 1 ⅛ 4 1 ½
edges that touch the pan directly. Using overhanging parchment as a sling, lift bars from pan and carefully peel off parchment. Transfer to a cutting board, spread with blueberry mixture, and cut into squares. Serve immediately. Per 1-cup serving: 310 cal; 7g prot; 19g total fat (3.5g sat fat); 34g carb; 0mg chol; 90mg sod; 4g fiber; 24g sugar
August 2020
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Prevagen
Extra Strength Prevagen
Energy +
Improves memory.*
Focus your mind, revitalize your body.*
Supports healthy brain function, sharper mind, clearer thinking.*
With natural caffeine from green tea.*
Emergen-C
Plus B vitamins, vitamin C, and zinc.
Safe, clinically tested ingredient.
Everyday immune & energy support in a tasty gummy.*
Supplies 20 mg apoaequorin. Once a day formula.
Garden of Life
Nuzest
Clean Lean Protein Complete plant protein made from premium European golden pea.* Easy to digest without causing gut inflammation, bloating, or discomfort.*
Dr. Formulated Alaskan Cod Liver Oil Supports heart, brain, vision & joint health.*
Great for athletes and everyone in the family!
Provides 1,000mg of omega-3s, including 450mg EPA, 400mg DHA, and 48mg DPA.
High in protein; low in fat, sugar, & carbohydrates.
Supplies naturally occurring vitamins A & D.
Free from common allergens.
Fully traceable & sustainably sourced.
We stand by
our standards. Everything we sell fulfills our Hardcore Healthy Commitment. So when you shop here, you can trust that whatever you pick up is truly healthy, natural and good for you.
HARDCORE HEALTHY No junk, No joke.
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Artificial sweeteners
Artificial fats and trans-fats
Artificial preservatives
Bleached or bromated flour
Artificial colors or flavors
High fructose corn syrup
Added hormones
Antibiotics
6/23/20 9:15 AM
PLATE CHANGE
It begins with ONE™
ONE™
Multi-Vitamin • The ultimate one-a-day multivitamin with minerals. • Provides a high potency B complex and C to help when the body is under stress and to support energy production.* • Provides minerals in chelated and citrate forms for maximum utilization. • Supplies antioxidant nutrients which protect cells from damage.* • Double Action Timed Release formula ensures a uniform time release.
Paragon Plus™
Collagen Peptides Powder
Skin, hair, nail, and joint support.* 20g grass-fed collagen per serving. Unflavored, unsweetened.
*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 information is presented as general information and is not meant to replace *These statements havepersons not been evaluated by the Food & Drugself Administration. These areyou. not intended diagnose, treat, cure, or prevent any disease. This information is presented as medical advice. Because and circumstances can vary, treatment may not products be right for Consult atoqualified information for andadvice is not meant to replace advice. Because persons and circumstances self treatment healthgeneral care practitioner pertaining to anymedical particular person or case or before beginning any can newvary, exercise, diet, or may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular personprogram. or case orUse before beginning diet, or supplementation program. Use products only per label direction. supplementation products onlyany pernew labelexercise, direction.
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