Chamberlin's Healthy Edge December 2016

$3 free

December 2016

ON THE ROAD

WINTERIZE YOURSELF

11 tips for immunity, skin care, & more

3 essential supplements for travelers

FESTIVE

FAVORITES Tiny cranberries pack a potent health punch

HOW TO PICK THE BEST

COOKING OILS P. 22

plus!

COFFEE TALK

The beauty benefits of our favorite bean

FESTIVE

FAVORITES Tiny cranberries pack a potent health punch

For the Tea Lover:

Look no further for great ideas for the tea lover in your life! Start with a mug & a portable diffuser, or even a diffuser cup.

Add any from our great assortment of whole leaf teas or tea sachets, and finish with a sweet lemon wafer cookies to complement the set.

HOW TO PICK THE BEST

COOKING OILS P. 22

HE_Dec16_FrontCovers_JS.indd 2

For the DIY Enthusiast:

Help them create all the latest aromatherapy skin and hair care recipes with a selection of high quality, pure essential oils and blends, fractionated coconut oil, shea butter and more. We also carry an assortment of containers, dropper bottles and roller ball applicators. It’s the kit they will love to get.

For the Aromatherapy Lover:

Perfect for travel, office or home, the Aura Cacia USB Diffuser can plug in to your computer or laptop, or any USB port, allowing you to take your aromatherapy with you! Add the BlueNutra Essentials Pack with 4 therapeutic grade essential oils of Lavender, Marjoram, Lemon and Breathe Blend.

plus!

COFFEE Indulge a loved TALK For the Bathing Beauty:

The beauty benefits of our favorite bean

one with a relaxing soak that includes delicious fragrances and nourishing ingredients. Deep Steep’s Brown Sugar and Vanilla fragrance is totally 10/25/16 scrumptious. Natural Bubble Bath with organic plant extracts will fill the tub with a heavenly scent that hydrates and cleans. Add an exfoliating loofah puff for the ultimate in skin benefits. Finish with luxurious Argan Oil Body Lotion to leave a kiss of delicious, soft fragrance.

Hand care comes in small packages and makes a thoughtful gift. Alteya Rose Otto Wonder Balm or Sundari Hand Oil offer nourishing benefits in smaller packages.

AT Taza organic i stoneground chocolate bar makes a delicious addition to any holiday stocking.

F all For ll the h lladies, di from f teenagers up, a spa-like mud mask from Earth Kiss is a fun gift idea.

Give one each to moms & daughters to encourage spa night at home.

Lip balms and glosses sses make ma great stocking stuffers for everyone. From vegan balm to kid-friendly flavor to shimmering gloss, we have something suitable for everyone on your list.

For the h classic l i stocking ki stuffer ff off a toothbrush, hb h go eco-friendly this year with Humble Brush.

These bamboo toothbrushes are biodegradable and come in both adult and child sizes.

Mary Ann O’Dell MS,RD

Desert Essence

Essential Oil Blends

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Desert Essence introduces a new line of organic essential oil blends. For an energy boost, try Mood Lifter with orange, nutmeg & tea tree oil. For peace and calm, use Inner Peace with petigrain, mandarin, neroli and patchouli. For cleansing properties, use Breathe Deeply with fir needle, eucalyptus, and grapefruit oil. All oils can be used in a diffuser, added to a bath, or added to unscented lotion.

Jarrow

Melatonin with Quik-Solv® Jarrow introduces new fast melt melatonin lozenges.

Melatonin is a hormone secreted by the pineal gland that aids biorhythm regulation.* The biorhythm is disturbed by stress, crossing time zones and changing work shifts.* This vanilla flavored Quik-Solv® lozenge ensures faster and more complete absorption.*

Trace Minerals Research

FMB Feed My Brain for Children 10:26 AM

Trace Minerals Research introduces an exclusively formulated dietary supplement developed by Alexander Schauss, PhD., based on nearly 40 years of research. FMB has been scientifically formulated to provide nutritional support to the brain during a child and young adult’s formative years to help optimize its function, particularly to support academic achievement.*

Honestly pHresh

Favorite Herbs: Cranberry Fruit

It’s the little red berry associated with the holidays – the tart cranberry. It adorns trees and is part of the holiday feast, but cranberry is much more than a condiment to be celebrated just once a year. Rich in vitamin C and other phytonutrients that may help protect against infections and heart disease, the cranberry is becoming more popular as an herbal remedy.

The most popular reason cranberry is taken as a remedy is for urinary tract health.

Studies have shown that cranberry juice and cranberry supplements can help reduce the risk and recurrence of urinary tract infections (UTIs). One study found that people who consumed cranberry juice significantly reduced the ability of both E. coli and S. aureus (responsible for Methicillin-resistant Staph aureus – MRSA) to form surfaces where bacteria can multiply and thrive, reducing risk for infection. Another study showed that cranberry capsules lowered the risk of UTI by 50% - even more than cranberry juice.

Cranberries benefits extend to the heart as well. One study showed that participants who consumed strong cranberry juice had a significant reduction in arterial stiffness, an indicator of heart disease. Another study found that daily consumption of cranberry for a month raised HDL “good” cholesterol by 10%, reducing risk for heart disease.

Mg Roll-On Deodorant This revolutionary roll-on delivers a dose of the essential mineral magnesium to your body with each application. Magnesium is essential for maintaining a balanced, healthy life. These unisex formulas offer naturally effective protection against odor, without the use of parabens, glycols, aluminum or gluten. Vegan and cruelty free. Available in 3 scents: Ginger Rose, Sea Mineral or Tropical Nectar.

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IntegriHerb™ Cranberry • Supports urinary tract health.* • Rich in antioxidant compounds.* • Premium quality full-spectrum wholeherb capsules.

December 2016

features 18 Winterize Yourself You probably do a lot to get your home ready for winter—clean the gutters on your roof, put snow tires on the car, change the filters in the furnace. But how much do you do for yourself? Here are 11 ways to winterize mind, body, and spirit so you can be your best throughout the cold-weather months.

22 Smokin’ Hot We’ve all heard that those partially hydrogenated frying oils are terrible for our health, but what’s the best alternative? Here’s a look at a host of healthy cooking oils that no kitchen should be without.

departments NEWS FLASH

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HERBS FOR WINTER

Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR

8

Fantastic Fungi. The power of medicinal mushrooms.

HERBAL ADVISOR

10

Healthy Travels. Don’t leave home without these herbs.

HEALING EDGE

12

Can’t Stomach It? Natural solutions for digestive health.

EXPERT’S CORNER

14

The Real Deal on Fiber. Everything you need to know about this important nutrient.

STRESS AND SLEEP

16

SEASONAL SYMPTOMS

17

Natural ways to support this key organ for detoxification.

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December 2016

25

If you do get sick, these supplements can help.

PURE BEAUTY

26

Beauty and the Bean. The surprising beauty benefits of coffee.

CLEAN EATING

28

More Protein, Please. Twelve meat-free ways to get more of this crucial nutrient in your diet.

NATURAL GOURMET

30

Confection Perfection. A healthier take on holiday baking—with recipes.

Rest easy and keep calm the natural way.

LIVER HEALTH

24

Stay well with these potent botanicals.

FAVORITE THINGS

32

Just the Fats. How much do you know about healthy fats? Take our quiz to find out.

editor’s letter Be Prepared If I’m honest, my “holiday season” generally boils down to weeks—okay, months—of preparation for just a few hours of celebration. My wife and I spend countless hours decorating, shopping, cooking...and it’s all over by 3 p.m. on Christmas Day. Of course, the anticipation is part of the fun—or it can be, if we don’t let it overwhelm us. And that’s why this issue of The Healthy Edge is packed with ideas to help you prepare for the season.

The first order of business is ensuring that you feel (and look) your absolute best. After all, nothing spoils the fun faster than a cold, the winter blahs, annoying dry skin, or other seasonal issues. “Winterize Yourself” (p. 18) offers 11 simple ways to stay on top of your game for the holidays—and all winter long.

Holiday travel brings its own set of challenges. Jet lag, motion sickness, and other issues add to an already stressful time. “Healthy Travels” (p. 10) offers a trio of herbs that can help ease travel-related ills, so you can stay focused on the fun.

And—unless you’re made of sterner stuff than I am—planning ahead for holiday overindulgence is a must. “Can’t Stomach It?” (p. 12) covers the best natural digestive aids to help you do just that.

We hope these and other articles in this issue (don’t overlook our wholesome recipes for festive confections on page 30!) will help you and yours have a happier, healthier holiday season.

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

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December 2016

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Andrew W. Clurman Executive Chairman Efrem Zimbalist III Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 11. 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.

Kyolic 109 is a unique formula designed to support healthy blood pressure levels ™ ® and overall heart health with proven ingredients: Kyolic Aged Garlic Extract , ® Nattokinase and the relaxation amino acid L-theanine (Suntheanine ).* With over 750 scientific studies, Kyolic is the most researched garlic supplement on the market. Clinical studies have shown that Aged Garlic Extract supports healthy blood pressure and circulation, reduces oxidative stress, and promotes overall cardiovascular health.* Nattokinase is a potent enzyme from a traditional Japanese food called Natto.

Studies show that Nattokinase can help maintain healthy blood flow, circulation and blood vessel function.* Suntheanine is a patented brand of L-theanine, an amino acid found naturally in green tea. Several studies have shown that Suntheanine reduces stress, promotes mental calmness & encourages relaxation.

Take Kyolic 109 everyday to support healthy blood pressure, reduce stress, and promote an alert state of relaxation.*

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newsflash THE EYES HAVE IT

Three nutrients in the carotenoid family can improve vision for healthy people, according to a British study published in Investigative Ophthalmology & Visual Science.

For 12 months, researchers tested the supplements—10 mg lutein, 10 mg meso-zeaxanthin, and 2 mg zeaxanthin, taken once daily with a meal—against a placebo in a group of 105 men and women with an average age of 48. They found that the supplements improved the ability to see detail, withstand glare, and see in changing light conditions.

That’s how many healthcare dollars could be saved if all pregnant women took 600 mg daily of DHA, a key omega-3 fatty acid, according to research at the University of Kansas. Such savings could result because DHA significantly reduces the risk of a preterm birth.

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December 2016

Ever been told that nonceliac gluten sensitivity is all in your head? New research proves otherwise. “Our study shows that the symptoms reported by individuals with this condition are not imagined, as some people have suggested,” said Peter Green, MD, professor at Columbia University Medical Center in New York and coauthor of the study.

Although celiac disease can be diagnosed with medical tests, testing for sensitivity to gluten or other components of grains has not been standardized. Green’s study identified biological changes, including gut damage and a reaction of the immune system, which can be corrected by abstaining from offending grains.

B Vitamins

$6 BILLION

There are more than 85,000 chemicals in our world, and some of the common ones reduce levels of vitamin D, according to a study at the University of Michigan School of Public Health in Ann Arbor. In addition to eating organic foods and using nontoxic personal and household products, taking vitamin D supplements could help.

PROOF OF GLUTEN INTOLERANCE

85,000

ENHANCE BRAIN ACTIVITY B vitamins are known to be beneficial for mental function, and studies at Swinburne University of Technology in Australia are now shedding some light as to why. Using brain scans, researchers found that B vitamins activate certain regions of the brain. After taking the vitamins, people felt less stressed and had overall improved mood and mental function in demanding situations. B vitamins are available in B complex formulas and in multivitamins.

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supplement advisor

By Michele Burklund, ND

fantastic fungi Feel amazing from the inside out with medicinal mushrooms

M

edicinal mushrooms were used thousands of years ago by the Greeks, Egyptians, and Chinese as a means to promote longevity. These beneficial fungi offer a vast range of therapeutic uses, from enhancing immunity to stimulating memory. Here’s a quick guide to a few of our favorites: Chaga (Inonotus obliquus): Often referred to as the “king of medicinal mushrooms,” chaga is hailed as a superfood because of its ability to support the immune system with beneficial constituents such as beta glucans, melanin, betulinic acid, and superoxide dismutase.

Chaga’s micronutrients have been proven to exhibit antiaging properties that offer cellular protection against DNA damage.

This mushroom is found growing in forests in the northern hemisphere on birch trees. Infuse it into a tea with cinnamon and vanilla, or take it as a tincture or in capsule form. Use it for: Fighting colds and flu; supporting the immune system; managing stress; nourishing skin and hair; rejuvenating the body.

Cordyceps (Cordyceps sinensis): This hardy mushroom is found in the mountainous regions of the Himalayas, where it thrives in a low-oxygen environment. Its ability to flourish in the harshest conditions provides cordyceps with unique properties to support endurance training and enhance oxygen capacity.

A pilot study published in the Journal of Alternative and Complementary Medicine found that cordyceps enhances exercise and contributes to overall wellness in healthy people between the ages of 50 and 75. Mix these tasty mushrooms into chicken soup, use them as a garnish for salads, or take in capsule form.

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December 2016

Use it for: Enhancing athletic performance and endurance; boosting energy and vitality; supporting the liver and kidneys; promoting healthy sexual function.

Shiitake (Lentinus edodes): Rich in nutrients, flavor, and medicinal properties, this mushroom has been a prized food in Asia for many years. It has been studied for its ability to lower cholesterol, support immune function, fight viruses, and promote cardiovascular health. Shiitake mushrooms are also part of a Japanese extract called AHCC—or active hexose correlated compound—which has been shown to enhance immunity and increase the activity of natural killer cells. Found in most grocery stores across North America, they make delicious additions to vegetable stir-fries. Use it for: Supporting cardiovascular health; promoting immune function; enhancing liver function.

Turkey Tail (Trametes versicolor): This is one of the most common mushrooms found in North America, and also the most studied for its immune-stimulating properties, thanks to a unique molecule called PSK. A study conducted by Bastyr University and the University of Minnesota found that turkey tail dramatically boosted the immune function in women with stages I–III breast cancer. Make a delicious turkey tail tea, or take it as a capsule or tincture.

Use it for: Boosting immunity; fighting viral infections; reducing inflammation.

Lion’s Mane (Hericium erinaceus): This mushroom is best known for its neuroprotective effects, which can support memory, improve cognition, and balance mood. A 2009 study published in the Journal of Phytotherapy Research

found that subjects taking lion’s mane performed significantly better than those given a placebo in cognitive function tests.

Use it for: Nerve regeneration; mood support; improving memory; enhancing concentration.

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herbal advisor

healthy travels

A

irfare, hotel accommodations, and rental cars are probably the main things on your mind when you prepare for a trip, but planning to stay healthy is important, too. Digestive issues, motion sickness, and jet lag are common travel woes. So don’t leave home without your herbal travel emergency kit!

GINGER If you get queasy all too easy, think ginger (Zingiber officinale). Ayurveda calls ginger the “universal medicine,” and for good reason—it’s virtually a medicine cabinet in a jar. Ginger has long been recommended as a remedy for a lot of conditions, but no condition has been studied more in connection with ginger than nausea.

Scientists have found in a variety of studies that ginger eases nausea and vomiting stemming from motion sickness.

By Karta Purkh Singh Khalsa, DN-C, RH

Pack these botanicals to make any trip a little easier

In an experiment with 28 patients, ginger reduced their nausea and their use of antinausea medications.

Ginger’s positive effect on motion sickness and nausea has been proven, so it’s not surprising that travelers use ginger tea for these symptoms. It’s also effective for indigestion. It reduces spasms, absorbs and neutralizes toxins in the gastrointestinal tract, and increases the secretion of digestive juices. Ginger contains compounds that soothe the gut and aid in digestion by increasing peristalsis (moving food through the intestinal tract). Several studies from India have demonstrated that ginger speeds up the time it takes the stomach to empty, a benefit for feelings of abdominal discomfort and bloating. Enjoy ginger as a tea, or take capsules as needed.

healthy tip!

You can turn to valerian root for help with jet lag.

Take it at bedtime for help falling asleep.

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December 2016

RHUBARB Constipation is common while traveling.

For an easy fi x, turn to Chinese rhubarb root (Rheum palmatum). Rhubarb is a cold, bitter herb that acts as a laxative. It is a bile promoter, which enhances bowel movements. Rhubarb is well-tolerated and is helpful for people of all ages. Use 3–12 grams, to bowel tolerance, per day, in capsules. Use it with warming carminatives, such as fennel or cinnamon, to avoid cramping. This herb is milder than senna leaf or cascara bark and less likely to create side effects.

VALERIAN You’ve finally made it to Paris. Now you’re awake all night and sleepy all day.

What to do? Try valerian root (Valeriana officinalis) for help with jet lag. While valerian is powerful enough that you don’t need a high dose, it’s not so strong that you could accidentally take too much. It has a calming effect on the autonomic nervous system, and is a good short-term sedative that works quickly, offering a healthy, nontoxic alternative to strong prescription drugs.

Take valerian at bedtime for help falling sleep. The root decreases the time it takes to fall asleep; however, since it’s effective for about just 4 hours, it doesn’t necessarily improve duration of sleep.

Constituents in valerian bind to GABA receptors, the same mechanism as Valium-type drugs.

A study in Phytotherapy Research demonstrated that people with stressinduced insomnia who each received just 600 mg of valerian per day for six weeks had significant reductions in total stress and insomnia. The majority had no side effects. Other research found that it may have an antidepressant benefit.

Suitcase packed? Now throw in some herbal care for minor emergencies and you’re good to go.

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16-AH-1184

healing edge

By Vera Tweed

can’t stomach it?

Consider this your “cheat sheet” for alleviating holiday-related tummy troubles—whether you ate one too many slices of pie or got a little too adventurous at the office potluck

G

ood digestion is especially important during the holidays, when travelling, unfamiliar foods, and stress can cause a host of tummy troubles. And since the gut represents about 60 percent of the immune system, good digestion plays a key role in our ability to defend against seasonal bugs and other invaders.

Eating fresh, wholesome foods enables the digestive tract to deal with demanding encounters more easily, but it isn’t always enough. These supplements can help keep your tummy and internal defenses in good shape.

Digest More with Enzymes In their natural state, live foods contain enzymes that help the human body break down and use nutrients, and we make enzymes, in our mouth— if we chew food sufficiently—and digestive system. Processed foods and eating on-the-go interfere with the natural process, but enzyme supplements can help. They may contain a variety of enzymes or a specific one, such as lactase for digesting lactose in dairy foods; protease, bromelain (from pineapple), and papain (from papaya) for digesting protein; amylase for starch; cellulase for fiber; invertase for sugar; and lipase for fat.

Improve Digestion and Immunity with Probiotics To relieve digestive problems, especially after antibiotic use, yogurt may not be enough. More concentrated probiotic formulas are available in pills, powders, liquids, or chews. Research shows that by restoring and maintaining a healthy balance of bacteria in the gut, probiotics 12

December 2016

can help relieve diarrhea, eczema, respiratory infections, stomach infections, and inflammatory bowel disease. They may also help prevent tooth decay.

Some formulas contain proprietary strains of probiotics that have been studied for digestive and/or immune health, and describe these on labels or company Web sites. Prebiotics—food for friendly bacteria—are also included in some probiotic formulas.

Restore Stomach Acid with Betaine Hydrochloride Betaine HCl boosts hydrochloric (stomach) acid. Although common wisdom views too much acidity as the cause of heartburn and other digestive discomforts, the reverse may actually be true. Lack of stomach acid can cause partially digested food to linger in the stomach, leading to reflux—food moving in the wrong direction, upward into the esophagus.

The ability to produce stomach acid tends to decline with age and with frequent use of antacids. Betaine HCl supplements can help restore healthy levels, enabling food to move downward through the rest of the digestive tract.

Prevent Indigestion with Apple Cider Vinegar A long-standing tummy soother, apple cider vinegar contains enzymes and stimulates the release of digestive juices, including stomach acid. It helps to break down food and prevent or relieve gas, indigestion, heartburn, and constipation. Mix a tablespoon with water or tea and drink it before a meal, or whenever trouble strikes.

Enzymedica GlutenEase helps the body digest gluten and casein with the help of specific enzymes not typically found in regular enzyme formulas.

Bragg Apple Cider Vinegar All-Natural Drink Ginger Spice is a blend of pure, raw apple cider vinegar and organic ginger, making it a great after-meal drink.

Paragon Plus Super-Zyme Complex is a comprehensive formula that includes enzymes, Betaine HCl, and herbs.

expert’s corner

the real deal on fiber We’ve all heard that we need to get more fiber in our diets. But which types of fiber and how much? Here’s the scoop

Q:

Is fiber really all that important in the diet?

A:

When I was a kid, my grandmother was always trying to get me to eat foods you had to chew a lot. “Gives you roughage,” she’d say wisely. “Keeps you regular.”

Well, that was then, this is now. Our prune-eating grandmothers were onto something, but they had just scratched the surface. Research on fiber is exploding, and its resume of health benefits now extends to weight loss, cancer, diabetes, heart disease, and blood sugar management. Fiber is also essential to the care and feeding of a healthy microbiome.

What’s more, the old conventional wisdom about there being only two kinds of fiber (“soluble” and “insoluble”) was upended in the 1980s when two English researchers—Englyst and Cummings—discovered a third kind of fiber called resistant starch, which, as of this writing in 2016, is currently the subject of an enormous amount of research interest.

(More on this in a moment.)

So what is fiber? What does it do? Why do we need it?

And why should we care?

14

—J.D. Chafin, Pensacola, FL

that fiber intake was one of three variables that predicted weight loss success better than anything else (the other two were minutes spent exercising and vitamin D intake).

Other Benefits One of the most impressive studies of all followed 2,900 healthy subjects for 10 years and looked at the relationship between fiber, cardiovascular disease, weight, and insulin.

The results showed that fiber was inversely associated with insulin levels, and weight and low fiber intake turned out to be a better predictor of heart disease than saturatedfat consumption.

Fiber’s ability to lower insulin may have wide-reaching benefits. High blood sugar and high insulin have now been implicated in a baker’s dozen of unwanted degenerative disease, including heart disease. Even Alzheimer’s is now being called “Type 3 Diabetes” because of its connection to insulin resistance, which has consequences not only for your waistline but for your brain as well.

Weight Loss

Three Types of Fiber

Fiber’s not expensive, it’s not exotic, and it’s certainly not sexy, but when it comes to weight loss, it works like a charm. More than a dozen clinical studies have used dietary fiber supplements for weight loss, most with positive outcomes. When you take a fiber supplement with water before meals, the water-soluble fiber binds to water in the stomach, making you feel full and less likely to overeat. Fiber supplements have also been shown to enhance blood sugar control and insulin effects and even to reduce the number of calories (adding up to about 3–18 pounds a year) that the body absorbs. And a study in the prestigious New England Journal of Medicine found that a diet with 50 grams of fiber daily lowered insulin levels in the blood. (Insulin is known to stimulate hunger and promote fat storage.)

My coauthor on the book Smart Fat—Steven Masley, MD—followed patients at his south Florida clinic for 10 years, tracking what they ate, how much exercise they did, what vitamins they took, and how much weight they lost. He found

Insoluble fiber is what your grandmother was talking about when she said to eat “roughage.” It doesn’t break down in the gut.

Soluble fiber

December 2016

Potato starch—unlike potatoes—won’t raise blood sugar.

By Jonny Bowden, PhD, CNS

does break down in the gut. Specifically, it’s broken down by good bacteria, which do something great with it—they convert it into short-chain fatty acids (SCFAs), the most important of which is butyric acid (also known as butyrate).

Why is this so important? Because the cells that line the gut depend on butyric acid for food. “Butyrate has been around in the mammalian gut for so long that the lining of our large intestine has evolved to use it as its primary source of energy,” writes obesity researcher and neurobiologist, Stephen Guyenet, PhD. “It also has potent anti-inflammatory and anticancer effects.” If you’re not getting enough soluble fiber in your diet, you’re probably not making enough butyric acid.

The third kind of fiber is resistant starch, so named because it literally resists breakdown (or digestion). Instead of being broken down by enzymes, resistant starch makes its way directly through the small intestine and winds up in the colon, where—much like soluble fiber—it becomes food for good bacteria in the gut (also called ‘probiotics’). Resistant starch is this good bacteria’s favorite food. In fact, gut bacteria create more butyric acid from resistant starch than they do from any other fiber.

Butyric acid is pure joy to the cells that line your gut, keeping them healthy. Theoretically, that means less chance of leaky gut and all the problems that can accompany it. A healthy, well-fed gut lining helps make for a healthy microbiome.

That’s one reason that soluble fiber and resistant fiber are both often known as prebiotics—they’re food for the probiotics in your gut. All prebiotics are fiber, but not all fiber is prebiotic; the indigestible, insoluble kind your grandma called “roughage”—although important—is not a prebiotic fiber. Prebiotics, on the other hand, are what keep your good bugs alive and thriving.

Feeding gut cells resistant starch and soluble fiber is a good beginning. Resistant starch, in particular, even improves insulin sensitivity.

Interesting factoid: In 1981, the American Journal of Clinical Nutrition published a paper by Thomas Almy, MD, called “The Dietary Fiber Hypothesis.” The “Fiber Hypothesis,” as it’s now called, basically put forth the notion that high-fiber diets are protective against a host of diseases. But researchers recently pointed out that some of the low-risk African populations that gave rise to the fiber hypothesis actually didn’t consume high-fiber diets; they did, however, consume diets high in resistant starch.

sources of insoluble fiber (“roughage”) include the seeds and skins of fruits, avocados, wheat bran, and brown rice. Food sources of resistant starch include white beans, chickpeas, lentils, rolled oats, peas, black beans, red beans, kidney beans, unripe bananas, and potato starch.

Fiber Supplements Soluble prebiotic fiber can be added to a host of foods and beverages. I put a scoop in my shakes—its odorless, tasteless, and mixes well. Potato starch is a resistant starch that my friend Mark Hyman, MD, calls “the starch that makes you lean and healthy.”

And potato starch—unlike potatoes—won’t raise blood sugar.

Ideal Fiber Intake?

Most Americans get a paltry 10–11 grams of fiber a day. Current recommendations range from 25 to 38 grams a day, but I believe more is better. Our caveman ancestors got between 50 and 100 grams daily, according to most research.

Food sources of resistant starch (a type of fiber) include chickpeas.

Food Sources Food sources of soluble fiber include beans, oatmeal, Brussels sprouts, apples, nuts, blueberries, oranges, and flaxseeds. Food

The Healthy Edge

15

Stress and Sleep Solutions

BY MARY ANN O’DELL, MS, RDN STRESS AFFECTS US ALL . . . EVERY DAY! This time of year seems to bring added stress—holidays and illness can contribute to frazzled nerves and less sleep.

Natural remedies and lifestyle changes can help. Here are three keys to help you reduce the effects of stress:

Get Some Sleep. Rest is critical for any stress-reduction regimen. Get a good night’s sleep to recuperate between busy days. If you have trouble sleeping, try a natural sleep aid such as valerian or melatonin. You can also incorporate aromatherapy to support sleep. Try a diffuser with lavender, Roman

chamomile or ylang ylang to ease you into sleep.

Maintain nerve health. During stressful situations, the body depletes itself of several important nutrients, including B vitamins and vitamin C. Maintain the health and functioning of your nervous system by supplementing your diet daily with B vitamins and vitamin C. Try a natural remedy.

Homeopathic remedies offer a gentle way to ease stress and support sleep without side effects. Homeopathic ingredients such as valerian, passiflora, and magnesium work together as natural relaxants to help reduce stress and pain, and support restful sleep. In addition, a nice cup of hot passion flower tea can have a wonderful calming effect on the nerves, perfect before bed.

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Vita Sciences

December 2016

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Natural Support for Liver Health

BY SALLY KARLOVITZ, CN THE LIVER IS THE LARGEST ORGAN IN THE BODY and one of the most important for keeping the body free of toxins. Everything we eat, drink, or breathe is filtered through the liver. Under normal circumstances, the liver can handle most substances it is exposed to.

However, as toxins in our environment and our diet have increased, so has the incidence of liver damage. Signs of liver dysfunction may include adult acne or other skin disorders, poor digestion, low energy, and brain fog. Fortunately, there are many things we can do to protect the liver and support its function for optimal health and vitality.

One approach is to reduce the toxic burden by utilizing substances that help cleanse the liver. N-acetyl cysteine (NAC), a form of the amino acid cysteine, plays an important role in liver health. NAC is an antioxidant that increases synthesis of another potent antioxidant, glutathione. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen, helping to detoxify and protect the liver against these substances.

In the herb kingdom, milk thistle has been studied for its support of the liver. Milk thistle is rich in the compound silymarin, which has been studied for its ability to detoxify and regenerate the liver. Clinical studies have provided a scientific basis for the safe and effective use of milk thistle in the treatment of liver disease, including acute hepatitis and jaundice.

It is also a potent antioxidant and preventive substance, allowing the liver to metabolize and eliminate a variety of toxins, including pollutants, pesticides, smoke, drugs, and alcohol.

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Q&A Q: A:

What is Resveratrol?

Resveratrol is a potent antioxidant found in grapes and wine, berries, and Japanese knotweed. Research on resveratrol has shown that it has cardiovascular benefits, protecting blood vessels and improving blood pressure. Resveratrol also has the ability to protect cells and help the body rid itself of abnormal cells, a key factor in preventing signs of aging that makes resveratrol a promising ingredient for promoting younger- looking skin.

A review of research from the University of Florida has confirmed that resveratrol improved on several markers that are associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress, and decreasing inflammation in humans.

This may explain why resveratrol is such a popular anti-aging ingredient.

Red wine and grape juice are good sources of resveratrol, but for guaranteed therapeutic doses, or for those who want to consume resveratrol without the extra calories, supplement forms are available.

Chamberlin’s™

True Resveratrol™ 150 mg Potent antioxidant.* Studied for its benefits related to cell lifespan and heart health.* Plant-sourced, with red wine extract.

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The Healthy Edge

17

winterize yourself

11 Easy Ways to keep your mind, body, and spirit well this winter

You’ve winterized your house, your car, and your sprinkler system. But have you winterized your self?

Long, cold weeks of frigid weather and little sunshine can take their toll on body, mind, and soul. This year, shine through the coldest season with these 11 ways to winterize. â?ą BY LISA TURNER

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December 2016

1. WARM. Stay toasty from the inside out with warming herbs, spices, and foods. According to the principles of traditional Chinese medicine (TCM), winter is associated with the kidneys, considered the primary source of the body’s essential energy, called “qi.” The kidneys and qi are easily depleted in the winter, and can be nourished with warming foods such as carrots, sweet potatoes, onions, garlic, ginger, seaweed, beans, rutabagas, parsnips, turnips, eggs, and meat. And focus on stews, soups, braises, and roasts—cooking longer, at lower temperatures, draws heat deep into the food.

2. HYDRATE. In the winter, forcedair heat and cold temperatures lead to dry air with low humidity. Add the fact that most people tend to drink fewer fluids in the winter, and you’re likely to experience dry skin, frizzy locks, and increased susceptibility to respiratory infections. Dry air irritates mucous membranes, the body’s natural barrier against infection. Plus, certain viruses survive longer in low humidity. Some studies suggest lack of humidity also contributes more to sinus congestion than any other variable. So keep your body hydrated. Run a humidifier in your bedroom while you sleep; take regular steams at a local health club; or set bowls of water out around your house. And drink plenty of fluids— green tea with ginger hydrates while fueling your body with warming herbs and antioxidants.

3. NOURISH. Skin is depleted by cold weather, harsh wind, and dry forced-air heat. Protect and soothe your skin with nourishing creams and lotions.

Look for products that contain plant oils, herbal extracts, and humectants, such as glycerin or honey, that pull moisture from the air into skin. For maximum moisturizing, apply lotion or cream within three minutes after bathing or showering to lock in moisture. Hands usually need a super-rich selection to prevent chapping and drying. And don’t forget lips: wind, cold, and sun can lead to cracks and fissures.

Some winter-worthy selections to nourish all of you: k k k k k

Acure Cell Stimulating Face Mask Earth Science Ceramide Facial Lotion Via Nature Swiss Apple Hydrating Skin Lotion Nubian Heritage Raw Shea Butter Hand Cream Alteya Organic Lip Balms

4. MEDITATE. Winter is a time of stillness, quiet, and drawing in. Take advantage of inner silence and peace with a daily meditation practice. Start by creating a cozy, comfortable space—it doesn’t have to be elaborate or spacious, but it should be peaceful and calm. The idea is to set aside a space that’s used exclusively for meditation, even if it’s just the corner of your bedroom.

Decorate the area with a few objects that put you in a meditative space, such as candles, incense, flowers, cushions, blankets, or sacred statues.

Just remember that too much clutter is distracting, so don't overdo it.

Ideally, you’ll meditate every day, and consistency is more important than length of time. Your practice may be as simple as closing your eyes and paying attention to your breath, or as elaborate as mantra repetition and chanting.

hair with simple winter fixes. Start by minimizing washing—too many shampoo sessions can strip oils and leave hair dry and brittle.

Make a DIY dry shampoo for touchups: Using an old makeup brush,

apply a little cornstarch or arrowroot (for light hair) onto oily roots; for dark hair, use cocoa powder (or shop for dry shampoos, which are available to match a range of hair colors).

When you do shampoo, use a moisturizing variety and switch to a more emollient conditioner; also consider a leave-in conditioner to keep hair smooth and shiny all day.

Try: k Aubrey GPB Conditioner k Zion Health Adama Ancient Minerals Conditioner k Badger Argan Botanical Hair Oil

For deeper treatments, try: k Nubian Heritage Indian Hemp & Tamanu Deep Treatment Masque k Earth Science Olive & Avocado Hair Masque

Quick tips: k

Need ideas? Find a variety of ideas at winterfeastforthesoul.com.

5. SCRUB. Dry winter weather means more dead skin cells. As skin cells build up, they prevent lotions and creams from penetrating. For moisturizers to work their magic, you’ll need to gently exfoliate that surface layer. Ditch dead skin cells with a mixture of almond oil and sugar; gently rub over body, and rinse in the shower. For your face, more TLC is required. Try a natural exfoliant that also contains moisturizing and soothing ingredients.

k

Using a silk pillowcase can banish morning frizzies.

Combat hat-head with this simple solution: wrap your hair in a silk scarf before pulling on a wool cap to minimize static electricity.

Some suggestions: k The Jojoba Co. Jojoba Bead & Bamboo Facial Exfoliant k MyChelle Refining Sugar Cleanser k Derma E Purifying Daily Detox Scrub

6. CONDITION. Cold, dry winter air means dull, frizzy locks. Hydrate

The Healthy Edge

19

winterize yourself

cont.

7. MOVE. Resist the urge to hibernate, and seek out invigorating activities instead. Try cross-country skiing, iceskating, sledding, and hiking. If you have kids, build snowmen and forts, have a snowball battle, or make snow angels.

For days when the weather is just too brutal, plan some fun indoor backups— join a rock climbing gym, sign up for dance classes, or try a spin class.

mushrooms protect against viruses and support overall immune function.

Some studies also suggest that they’re even more potent when taken with ashwagandha, an ayurvedic herb that promotes immune function. k PROBIOTICS protect against a variety

of bacterial and viral illnesses, and are especially useful in preventing and treating diarrhea and inflammation. They’re crucial if you’ve taken a recent course of antibiotics, and can help replenish beneficial bacteria that are destroyed by antibiotics.

Be sure to warm up first:

Cold winter weather can affect flexibility by restricting heat and blood flow, says John Schaeffer, fitness trainer and president of the Winning Factor Sports Sciences Training Center.

Also try: Holographic Acupressure Discs.

They work by aiding blood flow, which increases muscle temperature to reduce the risk of injury. For more details, visit www.winningfactor.com.

Bonus points:

Connect with workout buddies, and encourage each other to brave the cold.

Reward yourself afterward with a steam or sauna, and schedule regular massages to keep muscles supple.

9. BASK. Don't underestimate the power of sunshine in enhancing winter health. But you’ll have to work for it: summer months average 15 hours of daylight and sunshine. In January, you’ll see only about half that—and if you work a typical 9-to-5 job, most of those will be spent in your office or your car.

Because circadian rhythm is largely governed by light exposure, sleep and mood can be dramatically affected. And since sun is the body’s primary source of vitamin D, immune function can suffer as well.

8. PROTECT. Ward off winter colds and flu with helpful supplements that support immunity. Some to try:

Schedule your day around the sun:

k ASTRAGALUS, a Chinese herb that has

k

antibacterial and anti-inflammatory actions, helps support and protect the immune system to prevent colds and respiratory infections. It’s been shown to stimulate white blood cells and can also prevent seasonal allergies.

k

k

Get outside for at least 10 minutes of sun a day, with as much skin exposed as possible.

Schedule walks during the lunch hour, when the sun is at the highest point in the sky.

Take vitamin D3 supplements as a backup. Most studies suggest at least 1,000 IU per day.

10. BOOST. Summer’s berries, k ZINC is essential for immune cell

function, and even mild deficiencies can suppress immune function.

Studies suggest that zinc lozenges can prevent respiratory tract infections or shorten their duration. k MUSHROOMS. Reishi, maitake, and

turkey tail (Coriolus versicolor)

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December 2016

melons, tomatoes, and greens are packed with protective antioxidants.

But you’ll still find plenty of those in winter’s offerings. Pumpkin, butternut squash, sweet potatoes, and acorn squash are especially high in carotenoids such as alpha carotene, beta-carotene, lutein, and zeaxanthin— antioxidants that support the immune

system and enhance mood. In one study, as levels of carotenoids and other antioxidants increased, the likelihood of depression decreased.

For the simplest boosting soup ever, try this: Halve two acorn squash and

one yellow onion, roast cut side down at 400°F until tender, scoop seeds out of squash, remove skin, and purée squash flesh and onion in a blender with 1 can coconut milk, 2 cups vegetable broth, and 1 teaspoon dried rosemary.

11. SOCIALIZE. The meditative quiet and stillness of winter can feel a lot like depression, especially when coupled with short days, long nights, and post-holiday blues. During the summer, when neighbors are in their yards, people are walking dogs, and farmers'

markets are in full swing, it’s easy to interact—not so much in winter, when snow and cold keep us inside.

That means that it's important to make an effort to socialize this time of year—so that solitude doesn’t slip into sadness. Try organizing a monthly dinner party with a different country theme every month, joining a book club, or hosting frequent potlucks. If you work from home, take your laptop to the coffee shop or the library to make interacting easier. And if you’re prone to depression, pay special attention to any signs of mood swings. Contact your health care provider immediately if you have any doubts.

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Compared to native curcumin extract.

Smokin’ Hot There are a lot of misconceptions when it comes to cooking oils—and we mean a lot! Separate fact from fiction when it comes to the heated debate over fats ❱ BY JONNY BOWDEN, PHD, CNS

I

’ve spent a large portion of my career fighting the wrongful demonization of dietary fat, trying to set the record straight, and to reclaim respectability for fat in general, saturated fat in particular, and—most importantly—cholesterol. Now it’s time to take on the whole area of cooking oils.

The subjects of dietary fat and cooking oils overlap—but they’re not the same thing. While all cooking oils are made from fat, they have specific properties of their own—how they stand up to heat, for openers. And there’s a lot of misinformation about the best way to use cooking oils to get maximum benefits from them.

And there are a lot of myths, too. Two of the most common: Extra virgin olive oil is the best stuff ever ... you should use it for everything! Coconut oil is a fantastic cooking oil—its saturated fat stands up to high heat beautifully!

Well, if you’re an informed health consumer, you’ve probably heard those statements, and you may even agree with them. I don’t blame you. Those ideas are deeply embedded in what’s now called “the health space,” meaning places where people talk about, read about, Tweet about, discuss, and debate what’s healthy and what’s not.

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December 2016

The problem is that they’re not true.

Or at least they’re not completely true.

Because with cooking oils, the devil is truly in the details. And you simply can’t have a serious discussion about healthy cooking oils without including one absolutely critical detail that no one seems to ever talk about—temperature.

Take extra virgin olive oil, for example, everybody’s poster child for the best oil ever. Extra virgin olive oil is made by simply crushing olives and extracting the juice.

It’s made without a hint of chemicals or industrial refinement, and under temperatures that won’t degrade the oil (i.e., less than 86°F). People pay a lot more money for extra virgin olive oil, and then proceed to use it for all their cooking needs.

Big mistake. Think about it. Why did you pay such a high premium for extra virgin in the first place? It was to get all those spectacularly healthy olive polyphenols, in virgin condition, undamaged by heat or chemicals. So why in the world would you pay a lot of money for a delicate, carefully prepared oil that’s dripping with delicate compounds, and then heat it to a high temperature, which is basically guaranteed to destroy most of the wholesome compounds that you paid for? Doesn’t make much sense, does it?

Cooks and chefs have a term for the temperature at which oils begin to be damaged—it’s called a smoke point. If an oil is heated until it smokes, the valuable nutrients will be damaged. Worse, the oil itself becomes harmful to ingest. If you take a healthy fat—such as extra virgin olive oil or unrefined coconut oil—and cook it past its appropriate temperature tolerance, you’ve just taken a smart fat and made it into a dumb one.

So pay attention to the temperature guide at right, and never use an oil at a temperature that causes it to smoke.

(If you happen to accidentally burn an oil from time to time, just take the pan off the heat, wipe the pan with a paper towel, and start over.)

I suggest you choose 1–2 oils you can use for high-heat cooking—such as avocado, pecan, extra-light olive oil, or ghee—and let these be your staples for high-heat cooking. Medium-high-heat oils are the ones you’ll probably cook with most of the time. They’re great for

COOKING HEAT, COOKING OILS, SMOKE POINTS* COOKING HEAT (°F)

APPROPRIATE COOKING OILS

High Heat, 450–650°

Avocado oil, Grapeseed oil, Pecan oil, Ghee (clarified butter), Extra-light Olive oil

Medium-High Heat, 375–449°

Virgin Olive oil, Almond oil, Hazelnut oil, Refined Walnut oil, Macadamia Nut oil, Refined Coconut oil

Medium Heat, 324–374°

Extra Virgin Olive oil, Lard, Butter, Unrefined Coconut oil

Medium-Low Heat, 250–324°

Unrefined Sesame Seed oil, Unrefined Walnut oil

Low Heat, 225–249°

Pistachio oil

OIL

SMOKE POINTS (°F)

MAXIMUM COOKING TEMP

Almond oil

430°

Medium-high

Avocado oil

520°

High

Avocado oil, virgin

400°

Medium

Butter

350°

Medium

Butter, clarified

485°

High

Coconut oil, refined

400°

Medium-high

Coconut oil, unrefined

350°

Medium

Grapeseed oil

485°

High

Hazelnut oil

430°

Medium-high

Lard

380°

Medium

Macadamia Nut oil

400°

Medium-high

Olive oil, virgin

420°

Medium-high

Olive oil, extra virgin

400°

Medium

Olive oil, extra light

470°

High

Pecan oil

470°

High

Pistachio oil

250°

Low

Sesame oil, unrefined

350°

Medium-low

Walnut oil, refined

400°

Medium-high

Walnut oil, unrefined

320°

Medium-low

*Table adapted from the forthcoming book, Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now! by Jonny Bowden, CNS, and Steven Masley, MD.

browning meat or poultry, or for cooking vegetables. Good choices include virgin olive oil (not extra virgin), almond oil, hazelnut oil, and macadamia nut oil.

You should probably also choose 1–2 medium-heat oils—such as nutrient-rich, unrefined coconut oil and sesame seed oil—for when you don’t heat a pan past medium heat.

More nutrient-rich oils, such as extra virgin olive oil, are wonderful for

drizzling on foods or for salad dressings.

High-lignan flaxseed oil can be used for drizzling or for salad dressings (but never for cooking). Other oils that work well for this purpose—oils that can be used for dressings or sprinkled on dishes for extra flavor after they have been cooked—include sesame, pistachio, and walnut oils.

The bottom line: Use the right oil, and use it at the right temperature! That’s just smart cooking.

The Healthy Edge

23

Herbs for Winter Wellness COLD AND FLU SEASON IS HERE! Now is the time to arm your body’s immune system with the tools it needs to keep you well. Thankfully, nature has provided a host of plants and herbs that can support immune function, both before and during illness.

BY MARY ANN O’DELL, MS, RDN

antiviral properties, and studies show that it stimulates the immune system. It can be used on a daily basis as a preventive agent.

Oregano oil is known best for its powerful antimicrobial action. One study concluded

that carvacrol, an active compound in oregano, is effective against norovirus, the “stomach flu.” It is also known to fight bacteria and viruses, and is used for respiratory tract disorders such as cough, bronchitis, and asthma.

Echinacea is a probably the most well-known herb used during cold and flu season. Active compounds in echinacea have been found to stimulate macrophage and natural killer cell activity in the immune system, making it a broad immune stimulant. Echinacea is often found in combination with goldenseal, an herb that has natural antibacterial and antiviral activity.

Astragalus is used traditionally in Chinese medicine as a tonic herb to strengthen or tone the body’s overall vitality. It has antibacterial, antiinflammatory, and

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December 2016

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Concentrated liquid herbal extract.

Winter Challenges: Soothe Your Symptoms Naturally

BY MARY ANN O’DELL, MS, RDN

YOU FOUGHT HARD, but your body gave in and you came down with a cold. Don’t reach for over-the-counter remedies that have unwanted side effects. Instead, try natural support that helps boost your immune system while also giving your body some rest and comfort.

designed to soothe common symptoms of colds without giving you the jitters or making you sleepy. Herbs particularly helpful in easing symptoms include osha as a decongestant, yerba santa as an expectorant, warming

ginger and soothing honey to ease a sore throat, and wild cherry bark to ease a cough.

For kids, try homeopathic remedies that help to ease aches and congestion without compromising the immune system.

Dr. King’s

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Rest. Never is there a time when more rest is needed than when you are sick. Rest allows the body to recuperate faster. This is especially critical for children who are often active even when they are sick. Quiet activities and extra nighttime rest will help sick bodies recover quicker.

Drink Plenty of Fluids.

Preventing dehydration is key during illness, both for children and adults. Try pure water, coconut water, high vitamin C pure fruit juice, and herbal teas throughout the day. Add soups and miso broth for extra warmth and comfort.

Soothe Symptoms Naturally.

Look for natural formulas

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Concentrated liquid extract in convenient capsule form.

Kids Multi-Strain Flu Relief

Ginger Cough™

Temporarily relieves flu-like symptoms.*

Helps maintain throat and lung health.*

Eases aches, chills, fever, and congestion.*

Soothing formula for cough.

Alcohol free.

No artificial colors or flavors.

The Healthy Edge

25

pure beauty

By Sherrie Strausfogel

beauty and the bean Your daily coffee fix can do so much more than quick-start your morning—it can also perk up your skin and get rid of puffy under-eye bags

T

he beauty benefits of coffee—or its illustrious ingredient caffeine—are a hot topic. In eye gels, caffeine helps deflate puffy skin by constricting blood vessels and reducing inflammation. It also helps deflate puffy eyes and reduce the appearance of dark circles, making you look well-rested.

Aromatic ground coffee beans, when mixed with essential oils, make delicious body scrubs. Ground coffee helps take off the dead surface layer of skin, leaving a soft, polished glow without scratching the skin.

The grounds’ edges are rounder than other popular exfoliating agents, such as seeds and husks, that can be jagged and irritating. A gentle coffee scrub or after-sun lotion containing coffee can also calm sunburn. Too much sun leaves the skin alkaline, but coffee contains essential fatty acids that soothe the skin and help balance its pH level.

Caffeine has potent anti-inflammatory properties that help reduce redness in your skin. It may also help prevent blemishes and acne. Coffee is also full of antioxidants that protect skin from harsh weather and other environmental stressors, as well as soothe and heal dry and cracked skin.

Research shows that green, unroasted coffee beans are even richer in antioxidants than roasted beans and provide significant skin-related benefits when applied topically. Green coffee beans are also rich in essential fatty acids and vitamin E that nourish and moisturize your skin to stop sagging, discoloration, and sun damage.

Coffea arabica seed oil is extracted by cold pressing green coffee beans. In a clinical study, a topical mixture containing Coffea arabica was applied twice daily as a facial wash and once per day as a lotion and night cream. After 12 weeks, study participants who received the coffee mixture experienced significant improvements in the appearance of wrinkles, firmness, redness, and texture, compared to the control group.

These impressive results were due to Coffea arabica’s ability to increase collagen and elastin and to protect against moisture loss.

Americans drink more than 580 million cups of coffee each day. Be warned: coffee beauty products and spa treatments may become as addicting as your morning latte.

Refresh and invigorate your scalp with Bröö Invigorating Shampoo and Conditioner.

These unique formulas start with craft beer to enhance strength and shine; add caffeine to stimulate the scalp and wake up hair follicles; then finish with peppermint to refresh and energize. They’re the perfect wake-up brews for your hair—and your senses!

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December 2016

Protect your skin with Alaffia Unscented Shea Butter Hand & Body Cream.

This triple-antioxidant blend of robusta coffee, rooibos, and green tea moisturizes and protects skin from free radicals. Recommended for normal to extra-dry skin, including sensitive skin.

Revitalize your body, face and scalp with Desert Essence Organic Coconut, Jojoba & Pure Coffee Oil. This intoxicating formula enhances natural beauty while awakening the senses.

Coconut and jojoba penetrate the skin, while coffee oil keeps skin firm and smooth. Organic and non-GMO.

Revive your under-eyes with Andalou Naturals Luminous Eye Serum. Caffeine from green coffee stimulates circulation to reduce puffiness and help diminish dark circles. Fruit stem cell complex repairs damaged skin cells and regenerates healthy cells. Vitamin C and goji berry glycopeptides boost collagen and elastin to smooth fine lines and firm skin.

clean eating

By Lisa Turner

more protein, please 12 easy ways to eat more protein on a meat-free diet

T

rying to cut back on meat? Or maybe you’re a vegetarian who struggles to get enough protein into your diet. It’s really not as hard as you think! With a little know-how and some advance planning, you can sneak plantbased proteins into every meal. Start with these suggestions: 1) Skip the carbs, and snack on proteinrich munchies. Try roasted chickpeas, edamame (whole soybeans), roasted peanuts, and raw nuts.

3) Use hemp or rice protein powder instead of flour to make waffles, pancakes, and baked goods. Instead of eggs, use flax as a binder.

4) Make a simple cream sauce by whisking cashew butter with vegetable stock, garlic, and minced parsley. Toss with cooked rotini.

5) Crumble tempeh (fermented soybean protein) into pasta sauce or soups, or wherever you’d use hamburger meat.

6) Purée cooked black beans and add to brownies. For blondies or light-colored muffins or cakes, use cooked, puréed chickpeas.

7) Sprout sunflower seeds and add them to salads. Soak raw seeds overnight in filtered water to cover; drain, and let sprout for 24–48 hours.

2) Purée coconut milk, almond butter, and cashew butter with honey and cocoa powder, and freeze in an ice cream maker for a protein-packed, fudgy ice cream treat.

8) Add ground flaxseeds to muffins, waffles, breads, or cookies for a protein boost and added omega-3 fats.

9) Make a protein-packed pudding.

Purée silken tofu with cocoa powder, honey, and vanilla extract.

10) Eat lentils more often—they’re fast-cooking and oh-so-easy to use.

Add them to soup, toss them in salads, or stir them in cooked rice.

11) Spread sandwiches and wraps with hummus instead of mayo. Purée hummus with roasted red pepper or chipotle peppers for added zing.

12) If you tolerate gluten, seitan (wheat protein) is a great substitute for sliced deli meat. Use it in wraps or sandwiches for an easy lunch.

28

December 2016

natural gourmet

confection perfection Bake up a healthier holiday with these traditional treats

T

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CAMILLE RENK; PROP STYLING: ROBIN TURK

he holidays are filled with sweet temptations, but you don’t have to hide away when baked goods abound. Made with wholesome natural substitutes for traditional ingredients, the following recipes offer a healthier take on some of our holiday favorites. Enjoy!

30

December 2016

By Ann Nix

Apple-Ginger Scones with Molasses Glaze MAKES 8 MINI-SCONES

Sweet-Leaf Stevia Stollen

Applesauce adds sweetness, moisture, and lightness to these grain-free scones. We used molasses as a super-simple glaze, but you can also make a vanilla glaze: Refrigerate a can of coconut milk, and skim the cream from the top; transfer to a bowl, stir in 1 tsp. vanilla extract and 1 Tbs. honey, then drizzle mixture over cooled muffins.

This traditional German holiday dessert features dried currants, cinnamon, and raisins—and in this version is sweetened with stevia.

1½ cups almond flour, plus more for rolling ¼ cup coconut flour

½ tsp. nutmeg 1

tsp. baking powder

¼ tsp. salt 3

eggs

⅓ cup coconut sugar

½ cup applesauce

2

tsp. cinnamon

2

tsp. ginger

Molasses for glaze (about 1 Tbs.)

½ cup currants

1. Preheat oven to 350°F. Line baking sheet with parchment.

SERVES 10

½ vanilla bean

1½ cup unsalted butter, room temperature

3 Tbs. rum

2

cups Xlear Lite&Sweet, plus extra for dusting

1

envelopes active dry yeast tsp. salt

¾ cup butter

Dash nutmeg

½ cup dried apricots

2

large eggs

1 packet SweetLeaf Stevia

1

tsp. salt

½ cup dried raisins

⅔ cup evaporated milk

½ cup dried currants

1

Tbs. pure vanilla extract

5

cups all-purpose flour

Dash clove ½ tsp. cinnamon

½ orange zest

2 ½ cups allpurpose flour

⅓ cup almonds, sliced

1 ⅛ cups cake flour

Powdered sugar (optional)

1 egg

FILLING ½ cup Xlear Lite&Sweet 12 oz. sugar-free chocolate chips ¾ cup evaporated milk

2. When yeast is ready, add wet ingredients to dry ingredients. Using mixer’s bread hook, mix on low speed for 4 minutes, increase speed to medium, and mix 2 minutes more. Remove dough from bowl, and let sit 1 hour, then place in refrigerator overnight to ferment.

PER SCONE: 220 cal; 8g prot; 13g total fat (2g sat fat); 21g carb; 70mg chol; 190mg sod; 4g fiber; 13g sugars

COOKIES

2

3. In separate bowl, beat together eggs and applesauce until smooth. Stir in currants.

Stir wet ingredients into dry.

Recipe by Lisa Turner

These cream-filled delights can hold their own next to any seasonal sugar cookie.

1 egg yolk

1. Warm milk to 100°F to 110°F. Add yeast, and let stand 10 minutes. In a stand mixer, place dry ingredients in bowl and mix on low until combined.

5. Remove from oven, and let cool 10 minutes. When scones are cooled, drizzle tops of each with molasses. Serve at room temperature.

MAKES 24 COOKIES

½ cup milk

2. In large bowl, combine almond flour, coconut flour, coconut sugar, cinnamon, ginger, nutmeg, baking powder, and salt.

Whisk to combine.

4. Transfer dough to flat surface. Using lightly moistened hands, form dough into ball. Flatten top slightly to make dome shape, and cut into 8 wedges. Carefully transfer to cookie sheet, and bake 17–20 minutes, until knife inserted into center comes out clean.

Xlear Sugar-Free Chocolate Cookie Sandwiches

3. The next day, divide dough into 3 equal pieces. Pound each piece into a 6x9-inch rectangle, and roll into a tube. Once done, place all three tubes on a cookie sheet, and loosely wrap in plastic wrap. Let tubes stand 30 minutes in a warm area.

4. Preheat oven to 325°F and bake 30 minutes, or until golden brown. Once removed from oven, liberally brush with melted butter, and wrap each stollen with plastic wrap. When stollens are cool, place in the refrigerator. To serve, dust with powdered sugar, if desired, and slice.

Recipe by Matthew Lodes, A Taste of New York, courtesy SweetLeaf Stevia PER SERVING:

377 cal; 7g prot; 17g total fat (9g sat fat); 48g carb; 77mg chol; 346mg sod; 2g fiber; 9g sugars

½ tsp. salt 1. With electric mixer, whisk butter and Xlear on medium speed until light and fluffy (about 2 minutes). Add eggs and salt, and continue mixing. Slowly add evaporated milk and vanilla extract until combined.

2. Reduce speed to low, and add flour until combined. Divide dough in two, cover tightly with plastic wrap, and refrigerate 1 hour.

3. Preheat oven to 350˚F. Form dough into 1 tsp.-size round balls. Roll each ball in dusting of Xlear, and place on baking sheet 2 inches apart. Lightly dip small glass in flour, and gently press down on dough ball to flatten into cookies. Bake 10–12 minutes.

Allow to cool on a wire rack.

4. To make filling, place Xlear, chocolate chips, milk, and salt into saucepan. Heat gently until chocolate is melted, then cool in refrigerator at least 1 hour.

5. Spread desired amount of chocolate filling on each cookie, and top with another cookie to make a sandwich. Repeat process with remaining cookies and filling.

PER SERVING:

129 cal; 2g prot; 8g total fat (5g sat fat); 14g carb; 0mg chol; 37mg sod; 2g fiber; 0g sugars

The Healthy Edge

31

favorite things

By Vera Tweed

can you separate fat from fiction?

Once a dietary pariah, fat has gained a healthy aura—if it’s the right kind. Omega-3 fats, which make up a vital part of every cell membrane and are good for the heart, joints, brain, and virtually every aspect of health, are especially beneficial. So, how well do know your fats? Take our quiz to find out.

1. Beneficial omega-3 fats are so called because: a) There are three types b) They are three times as healthy as other types of fat c) Both (a) and (b) d) None of the above

2. The key beneficial fats found in fish oil are: a) b) c) d) e) f)

EPA DHA ALA DHA and ALA EPA and DHA All of the above

3. Only omega-3 fats are essential for human health. a) True b) False

4. These plant foods contain healthy omega-3 fats: a) b) c) d) e) f)

Flax seeds Chia seeds Walnuts Kale a, b, and c All of the above

5. Which of these fats should NOT be used for high-heat cooking? a) b) c) d) e)

Coconut oil Olive oil Corn oil Ghee All of the above

6. When a food label lists zero trans fats, the food contains no trans fats. a) True b) False

32

December 2016

ANSWERS 1. d) There are, in fact, three types of omega-3 fats: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). But this is not how they get their name.

Omega-3 fats are so called because of their chemical structure. (If you aren’t a chemistry fan, you might want to stop here.) Each molecule of fat is a chain of atoms. “Omega,” the last letter of the Greek alphabet, refers to the tail end of the chain. Three types of atoms make up the molecule: carbon, hydrogen, and oxygen, and some of the atoms are joined by double bonds. The “3” indicates that a double bond occurs 3 carbon atoms away from the omega end. (In an omega-6 fat, a double bond occurs 6 carbons away from the omega end.)

2. e) EPA and DHA are found in fish oil. ALA is found in plant foods, and can be converted to EPA and DHA in the human body to varying degrees. DHA and EPA originate in certain types of algae, which are eaten by fish, and vegan supplements of EPA and DHA from algae are available.

3. b) Two types of fats—omega-3 and omega-6—are essential, meaning we must obtain them from food because our bodies can’t make them. However, the Western diet typically contains too much omega-6 fat, and much of it is inflammatory—especially oils found in processed and fast foods (See “Smokin’ Hot,” p. 22, for the lowdown on healthy cooking oils). Certain types of omega-6 fats, such as borage oil, evening primrose oil, and black currant seed oil, are anti-inflammatory.

4. f) Dark leafy greens, such as kale, spinach, purslane, mustard greens, and collards, contain omega-3 fats, but in very small quantities. Flax and chia seeds and oils, and walnuts, are more concentrated sources. Hemp seeds and hempseed oil, pumpkin seeds, Brazil nuts, and sesame seeds are other plant sources of omega-3s.

5. c) Corn oil, although widely used for frying, breaks down and forms aldehydes when exposed to high heat. Aldehydes, which also form when the oil turns rancid, are harmful substances that have been linked to higher risk for cancer and heart disease. Coconut oil, olive oil, and ghee (clarified butter) are much more stable when heated and don’t pose the same risk.

6. b) Trans fat, meaning any “partially hydrogenated” oil, is more damaging than any other type of fat, and regularly eating any amount can contribute to heart disease, stroke, and diabetes. By law, if a food contains less than 0.5 grams of trans fat per serving, the Nutrition Facts section of a label lists “0 grams.” However, if partially hydrogenated oil is listed among the ingredients, the food does contain trans fat.

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