AKIN'S HEALTHY EDGE MAGAZINE JUL2019

$3 / free

July 2019

Summertime

Suppers Savory Seasonal Recipes for Camping Trips, Picnics, & BBQs!

CHARRED CORN SALAD fresh from the grill P. 23

FUN IN THE SUN

WAYS TO KEEP KIDS HEALTHY IN THE GREAT OUTDOORS

THE SCOOP

ON COLLAGEN P. 8

NATURAL

SALT SOAKS & SCRUBS P. 28 HE_July19_FrontCover_JS.indd 1

plus

6 TOP TIPS FOR SUPPLEMENT SHOPPERS

5/29/19 7:42 AM

What’s New Flora

Manuka Honey Blend A delicious blend of Manuka honey and New Zealand native bush honey.

Flora Mānuka Honey is produced by a sustainable, 100% Maori-owned beekeeping operation in New Zealand.

The honey is tested and rated for its MGO (methylglyoxal) content. Each jar is 100% traceable back to the source. Just scan the code on the label to learn where your honey was made, its lab test results, and its MGO content.

Nuzest

Clean Lean Protein Chai Turmeric + Maca This functional plant-based protein offers complete protein from European golden pea, plus anti-inflammatory turmeric and energizing maca. This easily digested protein shake mix offers grams of complete protein and is low in carbohydrates and sugar. It’s rich in arginine, glutamine, and BCAAs. Mixes smoothly, tastes great!

Boiron

Arnicare® Leg Cramps An addition to the popular Arnicare® line, Leg Cramps relieves stiffness and pain from overused muscles. Use it for day and night muscle cramps and spasms in calves, legs, thighs, and arms. These lemon flavor chewables can be taken without water before bed, when awoken by a cramp, or before, during, or after exercise. Homeopathic formula with no known drug interactions.

Kyolic

Kyo-Dophilus® Fifty+ Probiotic As we age, changes to diet, activity levels, medication use and increased inflammation can cause the microflora of the GI system to diminish. Formulated with older adults in mind, daily use of Fifty+ Probiotic can help restore good bacteria and elevate immune system effectiveness. The three biocompatible human strains in this formula have been clinically studied for their e cacy to support a healthy gut microbiome.

Healthy Edge JUL2019 Pg IFC-1_JS.indd 2

Nature’s Plus

BrainCeutix™ Restore Get your sleep and wake up mentally and physically energized with this innovative formula from Nature’s Plus.

BrainCeutix™ Restore is formulated using science-backed nutrients selected for their ability to help restore the brain and promote optimal function, helping you fall asleep and stay asleep so you can wake up energized.* Contains Cyracos® lemon balm extract, alpha-GPC, l-theanine, velvet bean L-dopa, 5-HTP, and a blend of herbs for REM sleep and memory support.* Glutenfree, vegan, and non-GMO.

Bio-Kult

Migrea

Focusing on the gut-brain connection, Bio-Kult introduces Migrea, a unique multi-action formula targeting both the digestive tract and the head. This unique formula contains magnesium and vitamin B6, which support the normal functioning of the nervous system and fight inflammation. In addition, the formula contains 14 strains of live bacteria proven to survive the high-acidity of stomach acid and complement the existing gut flora naturally present in a healthy person’s digestive system. This probiotic combination has been clinically documented to reduce migraine frequency and intensity.*

Renew Life

Occasional Constipation Support Renew Life reintroduces their Return to Regular formula as Occasional Constipation Support with probiotics and organic prebiotics. This formula is made with clinically studied probiotics plus a Certified Organic, plant-based prebiotic xylooligosaccharides (XOS) to help stimulate the growth of good gut bacteria and help your gut flourish. It supports digestive and immune health, and helps improve regularity when taken daily.* Contains 10 probiotic strains and 20 billion live cultures. Gluten-, soy-, and dairy-free.

5/30/19 7:00 AM

What’s New The Good Bean

Roasted Chickpea Snacks These chickpea snacks are sourced from family farms in the USA, slowly soaked to plumpness, then gently roasted to a crispy crunchy goodness. They are so darn crispy, crunchy, and flavor-packed…you might think they’re junk food. But a serving of these plant-based snacks has as much protein as almonds, and as much fiber as two cups of broccoli! Give the new flavors a try: Classic Hummus or Sweet Sriracha.

Almond Brothers

Flavor Roasted Almonds Get your favorite nutty superfood with delicious flavor, fresh roasted in small batches using old-fashioned roasting techniques and natural ingredients. The result is a nutrient dense and satisfying snack. These premium roasted almonds offer a source of antioxidant vitamin E, magnesium, protein, and fiber. Gluten-free and non-GMO. Choose from Smoked Almonds, Cinnamon Roasted Almonds, or Cappuccino Cocoa Roasted Almonds.

So Delicious

Non-Dairy Frozen Mousse Mousse that’s creamy, fluffy and dairy-free.

Delight in incredibly tasty flavors swirled into delicious mousse. And 330 or fewer calories in the whole pint? Heck, go ahead and enjoy it all! It’s not just delicious, it’s So Delicious.

Non-GMO, vegan, and gluten-free.

Eden

Kimchi Sauerkraut This kraut combines a traditional kimchi spicy zest with the mellow savory flavor of oldworld sauerkraut. Organic cabbage is handharvested, cored, and shredded, and lactic acid fermented with EDEN Sea Salt for at least six weeks. When fermentation is complete, the organic kimchi herb/spice medley is added. The result is the best sandwich topping, side dish, or snack food you could ask for.

Healthy Edge JUL2019 Pg IFC-1_JS.indd 3

Dandelion Mary Ann O’Dell MS, RDN

From Summer Weed to Therapeutic Herb

What we in America have always considered to be a nuisance weed is actually a powerful medicinal herb with a long history of therapeutic use.

Dandelion root has been used as a spring cleanser and a gentle tonic for centuries. In the Middle Ages, dandelion root was used to treat constipation and indigestion, and to promote appetite. Native Americans boiled dandelion in water and used it to treat kidney disease, swelling, heartburn, and upset stomach.

In traditional Chinese medicine, dandelion has been used to treat stomach problems.

Dandelion is cultivated largely in India as a remedy for liver complaints.

It is this last use that dandelion is most known for—its use for the liver. Dandelion root is considered to be a liver tonic. Research suggests that dandelion aids in recovery from various types of liver diseases, including jaundice and hepatitis. This may be due to a bitter compound in dandelion that helps stimulate appetite, digestion, and liver function. It is known to help increase the flow of bile, which is necessary for good digestion, particularly in fatty diets. It also promotes digestion and the flow of gastric juices, making it useful for indigestion.

While the root is the common medicinal part, the leafy greens also offer a host of nutrients, including vitamins K and A, and minerals. While slightly bitter, dandelion greens can be treated as any other green leafy vegetable, used in salads or sautéed with garlic and herbs.

Before you run out and pull and use your dandelions, be sure the yard or field where they’re growing hasn’t been treated with chemicals! For ease of use, quality dandelion root is available in tea, liquid tincture or capsule form.

5/30/19 7:00 AM

What’s New Flora

Manuka Honey Blend A delicious blend of Manuka honey and New Zealand native bush honey.

Flora Mānuka Honey is produced by a sustainable, 100% Maori-owned beekeeping operation in New Zealand.

The honey is tested and rated for its MGO (methylglyoxal) content. Each jar is 100% traceable back to the source. Just scan the code on the label to learn where your honey was made, its lab test results, and its MGO content.

Nuzest

Clean Lean Protein Chai Turmeric + Maca This functional plant-based protein offers complete protein from European golden pea, plus anti-inflammatory turmeric and energizing maca. This easily digested protein shake mix offers grams of complete protein and is low in carbohydrates and sugar. It’s rich in arginine, glutamine, and BCAAs. Mixes smoothly, tastes great!

Boiron

Arnicare® Leg Cramps An addition to the popular Arnicare® line, Leg Cramps relieves stiffness and pain from overused muscles. Use it for day and night muscle cramps and spasms in calves, legs, thighs, and arms. These lemon flavor chewables can be taken without water before bed, when awoken by a cramp, or before, during, or after exercise. Homeopathic formula with no known drug interactions.

Kyolic

Kyo-Dophilus® Fifty+ Probiotic As we age, changes to diet, activity levels, medication use and increased inflammation can cause the microflora of the GI system to diminish. Formulated with older adults in mind, daily use of Fifty+ Probiotic can help restore good bacteria and elevate immune system effectiveness. The three biocompatible human strains in this formula have been clinically studied for their e cacy to support a healthy gut microbiome.

Healthy Edge JUL2019 Pg IFC-1_JS.indd 2

Nature’s Plus

BrainCeutix™ Restore Get your sleep and wake up mentally and physically energized with this innovative formula from Nature’s Plus.

BrainCeutix™ Restore is formulated using science-backed nutrients selected for their ability to help restore the brain and promote optimal function, helping you fall asleep and stay asleep so you can wake up energized.* Contains Cyracos® lemon balm extract, alpha-GPC, l-theanine, velvet bean L-dopa, 5-HTP, and a blend of herbs for REM sleep and memory support.* Glutenfree, vegan, and non-GMO.

Bio-Kult

Migrea

Focusing on the gut-brain connection, Bio-Kult introduces Migrea, a unique multi-action formula targeting both the digestive tract and the head. This unique formula contains magnesium and vitamin B6, which support the normal functioning of the nervous system and fight inflammation. In addition, the formula contains 14 strains of live bacteria proven to survive the high-acidity of stomach acid and complement the existing gut flora naturally present in a healthy person’s digestive system. This probiotic combination has been clinically documented to reduce migraine frequency and intensity.*

Renew Life

Occasional Constipation Support Renew Life reintroduces their Return to Regular formula as Occasional Constipation Support with probiotics and organic prebiotics. This formula is made with clinically studied probiotics plus a Certified Organic, plant-based prebiotic xylooligosaccharides (XOS) to help stimulate the growth of good gut bacteria and help your gut flourish. It supports digestive and immune health, and helps improve regularity when taken daily.* Contains 10 probiotic strains and 20 billion live cultures. Gluten-, soy-, and dairy-free.

5/30/19 6:56 AM

What’s New The Good Bean

Roasted Chickpea Snacks These chickpea snacks are sourced from family farms in the USA, slowly soaked to plumpness, then gently roasted to a crispy crunchy goodness. They are so darn crispy, crunchy, and flavor-packed…you might think they’re junk food. But a serving of these plant-based snacks has as much protein as almonds, and as much fiber as two cups of broccoli! Give the new flavors a try: Classic Hummus or Sweet Sriracha.

Almond Brothers

Flavor Roasted Almonds Get your favorite nutty superfood with delicious flavor, fresh roasted in small batches using old-fashioned roasting techniques and natural ingredients. The result is a nutrient dense and satisfying snack. These premium roasted almonds offer a source of antioxidant vitamin E, magnesium, protein, and fiber. Gluten-free and non-GMO. Choose from Smoked Almonds, Cinnamon Roasted Almonds, or Cappuccino Cocoa Roasted Almonds.

So Delicious

Non-Dairy Frozen Mousse Mousse that’s creamy, fluffy and dairy-free.

Delight in incredibly tasty flavors swirled into delicious mousse. And 330 or fewer calories in the whole pint? Heck, go ahead and enjoy it all! It’s not just delicious, it’s So Delicious.

Non-GMO, vegan, and gluten-free.

Eden

Kimchi Sauerkraut This kraut combines a traditional kimchi spicy zest with the mellow savory flavor of oldworld sauerkraut. Organic cabbage is handharvested, cored, and shredded, and lactic acid fermented with EDEN Sea Salt for at least six weeks. When fermentation is complete, the organic kimchi herb/spice medley is added. The result is the best sandwich topping, side dish, or snack food you could ask for.

Healthy Edge JUL2019 Pg IFC-1_JS.indd 3

Dandelion Mary Ann O’Dell MS, RDN

From Summer Weed to Therapeutic Herb

What we in America have always considered to be a nuisance weed is actually a powerful medicinal herb with a long history of therapeutic use.

Dandelion root has been used as a spring cleanser and a gentle tonic for centuries. In the Middle Ages, dandelion root was used to treat constipation and indigestion, and to promote appetite. Native Americans boiled dandelion in water and used it to treat kidney disease, swelling, heartburn, and upset stomach.

In traditional Chinese medicine, dandelion has been used to treat stomach problems.

Dandelion is cultivated largely in India as a remedy for liver complaints.

It is this last use that dandelion is most known for—its use for the liver. Dandelion root is considered to be a liver tonic. Research suggests that dandelion aids in recovery from various types of liver diseases, including jaundice and hepatitis. This may be due to a bitter compound in dandelion that helps stimulate appetite, digestion, and liver function. It is known to help increase the flow of bile, which is necessary for good digestion, particularly in fatty diets. It also promotes digestion and the flow of gastric juices, making it useful for indigestion.

While the root is the common medicinal part, the leafy greens also offer a host of nutrients, including vitamins K and A, and minerals. While slightly bitter, dandelion greens can be treated as any other green leafy vegetable, used in salads or sautéed with garlic and herbs.

Before you run out and pull and use your dandelions, be sure the yard or field where they’re growing hasn’t been treated with chemicals! For ease of use, quality dandelion root is available in tea, liquid tincture or capsule form.

5/30/19 6:56 AM

editor’s letter Summer Fun If you’re like me, this is the time of year that you feel the call of the great outdoors. Whether you enjoy hiking, biking, swimming, or fishing— or just puttering around in your garden—the warm weather and sunshine practically beg you to get outside. With that in mind, we’ve packed this issue of The Healthy Edge with tips and tricks for making the most out of your outdoor excursions.

For starters, turn to p. 27 and check out “Protect Kids Inside & Out” for the scoop on preventing and treating the most common outdoor-related maladies—from sunburn and bug bites to dehydration and poison ivy. While these ideas are geared towards kids, they work great for adults, too!

“Low-Sugar Ways to Replenish Electrolytes,” (p. 12), takes an in-depth look at one of the often-overlooked pitfalls of outdoor activity—the depletion of key minerals lost through sweat. This is especially important in dry climates, where you might not even notice that you’re sweating.

Of course, fun in the sun isn’t just about avoiding the bad, it’s also about enjoying the good—good food, that is. Whether you’re spending a weekend in the wilderness or firing up the grill for a 4th of July BBQ, “Happy Campers,” (p. 22), offers a host of fresh, seasonal recipes that are perfect for al fresco eating.

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

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

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THE HEALTHY EDGE. Vol. 10, No. 6 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.

July 2019

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5/29/19 11:42 AM

Build Beauty from Within Hair, Skin, Nails & Joints†

Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.

Non- GMO Tested

† 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.

HE_July19_Masthead_JS.indd 5

† 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.

5/29/19 11:42 AM

newsflash

BIG COFFEE QUESTION ANSWERED Coffee is a significant source of antioxidants in the American diet, and multiple studies have found health benefits from drinking it, including less incidence of diabetes and cancer, better mental function, and decreased risk for Alzheimer’s and Parkinson’s. But how much is beneficial?

Researchers in Australia looked at the coffee habits and health of more than 347,000 adults between the ages of 37 and 73. They found that up to 5 cups of coffee daily (about 8 ounces per cup) is therapeutic for most people. More than that can lead to increased blood pressure and heightened risk for heart disease (as a result of too much caffeine). If you feel jittery after drinking a lot of coffee, you’ve exceeded your personal threshold.

FISH OIL REDUCES HARM FROM AIR POLLUTION

Taking fish oil can reduce the inflammation, harmful blood clotting, elevated levels of stress hormones, and unhealthy function of blood vessels caused by air pollution. That’s what a study

by American and Chinese researchers found when they compared the effects of fish oil and a placebo in a group of 65 healthy Chinese college students for 4 months. Researchers measured effects of exposure to microscopic particulate matter (PPM 2.5), which comes from vehicle exhaust and increases risk for heart disease.

The daily dose of fish oil was 2.5 grams.

FOOD ADDITIVE

Contributes to Weight Gain and Diabetes

A common food additive disturbs normal metabolism in a way that increases the risk for weight gain and diabetes, according to new Harvard studies on both animals and humans. Called propionate, it’s used as a preservative to prevent mold from forming in bread and other foods.

Propionate alters hormones involved in the breakdown of starch and sugar, causing higher levels of blood sugar and insulin after eating foods that contain the additive. And elevated insulin leads to greater fat storage, higher blood pressure and cholesterol, and diabetes.

WHAT TO LOOK FOR ON FOOD LABELS: Propionate is typically listed as “calcium propionate” or “sodium propionate.” It’s widely used in breads, buns, other baked goods, some processed meats, desserts, and some sports drinks and other beverages.

13,000+ Lawsuits Monsanto, the maker of Roundup, the popular weed killer with glyphosate as its main ingredient, is facing more than 13,000 lawsuits alleging that the chemical caused cancer. So far, juries have ruled in three cases, all against the company, with over $2 billion in damages awarded to plaintiffs.

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July 2019

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5/29/19 1:26 PM

Advertisement

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endy had tried everything.

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Losing weight from Almased was the positive reinforcement she needed.

Pretty soon, Wendy was living lighter.

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With Almased she feels empowered to eat healthier than she did when she was trying to, well, eat healthy. When she

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

2019-04 Wendy One Page Print Ad - BN06C.indd 1

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4/29/19 5:22 PM 5/29/19 1:26 PM

supplement advisor

By Vera Tweed

your collagen questions answered What you need to know about nature’s anti-aging powerhouse

B

otox, injectable fillers, laser treatments, chemical peels, facelifts….

In the age-old quest for youth and beauty, more women—and men—are trying these invasive procedures. But what if you prefer to take a more holistic approach? Enter collagen, one of today’s most popular beauty supplements. Here’s the scoop:

What can collagen do for my skin?

Collagen is a protein that gives skin its structure, and that smooth, youthful, plumped-up look. Our bodies make it—less and less as we get older. In our 20s, we start losing about 1 percent of collagen per year, and in the first 5 years after menopause, women lose about 30 percent, increasing wrinkles and sags. Studies have found that replenishing collagen reduces fine lines and wrinkles, and gives skin a smoother, more youthful appearance.

What about my hair and nails?

Collagen is also a building block for hair and nails. Decreasing levels of collagen around hair follicles underneath the skin leads to thinning hair. In nails, decreasing levels of collagen can contribute to brittle and rough nails that are more susceptible to peeling and breakage. One study found that among most people who took collagen peptides daily, nails were less brittle and less likely to peel. In addition, collagen increased nail growth by 12 percent.

Can I get collagen from food?

Theoretically, yes. But collagen is concentrated in parts of animals that we don’t usually eat: tendons, ligaments, skin, feet, bones, and marrow. Bone broth, made by cooking these parts for hours, extracts collagen, but most of us don’t have the time to make it. At the store, look for real slow-cooked bone broths or concentrated bone broth powders.

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What types of collagen supplements are there?

Collagen supplements can be made from the skins or cartilage of cows, pigs, chicken, or fish, or from concentrated bone broth. Collagen comes in pills and powders—by itself or combined with other nutrients for specific benefits—as well as in concentrated liquids. It’s also added to nutrition bars, teas, and other foods and drinks.

Collagen ingredients tested in studies include BioCell Collagen and Verisol, found in a variety of supplement brands, and NeoCell Collagen. Collagen in supplements may be described as “hydrolyzed,” “hydrolysate,” “bioactive,” or as “collagen peptides.” These are all forms of collagen designed to be more bioavailable.

How should I use collagen supplements?

Collagen can be taken in pills or in powders, which are tasteless and can be mixed into beverages, sprinkled on foods, or used in virtually any recipe for cold or hot dishes—even in baking.

In addition to its beauty benefits, collagen supports joint health because it is a component of connective tissue. Studies of BioCell Collagen show that it reduces osteoarthritis pain, protects joints during exercise, and enhances exercise recovery.

What other nutrients increase collagen levels?

Vitamin C is essential for our production of collagen. In scurvy, the disease caused by severe vitamin C deficiency, skin lesions are one manifestation because the lack of vitamin C depletes collagen production.

Vitamin C also protects against skin damage from UV rays, which destroy collagen. Studies have found that consuming more vitamin C from food reduces wrinkles and improves the

appearance of skin, and topical vitamin C also enhances collagen production and smooths skin. Aging and pollution reduce levels of vitamin C in the skin.

Silica supplements stimulate cells that make collagen and activate enzymes that enhance the strength and elasticity of skin.

Silica is also found in hair and nails, where it helps protect against hair loss and enhances nail strength and health.

Many supplements for skin, hair, and nails combine collagen with biotin, which can strengthen hair and nails and may be beneficial for skin. Different antioxidants, which help protect against the breakdown of collagen, are other popular ingredients in beauty formulas.

Ancient Nutrition Dr. Axe Multi Collagen

NeoCell Beauty Bursts Collagen Soft Chews

Country Life Maxi-Skin Collagen + C&A

July 2019

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5/29/19 1:27 PM

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5/29/19 1:27 PM

herbal advisor

pau d’arco

P

au d’arco is an herbal remedy made from the inner bark of several species of Tabebuia trees (Tabebuia impetiginosa and Tabebuia avellanedae) that grow in Central and South American tropical rainforests. The tree can grow up to 125 feet tall and has pink-to-purple flowers. Also known as taheebo or lapacho, pau d’arco has been long used by indigenous peoples of South America as a treatment for stomach, skin, and inflammatory conditions.

Fighting Bad Bugs Pau d’arco is best known as a yeast remedy, and research suggests that pau d’arco bark has antibacterial and antifungal properties. While the exact mechanism is unknown, pau d’arco is thought to inhibit the processes bacteria and fungi need to produce energy. In one paper, scientists confirmed that, from a collection of 14 tropical antifungal plants, pau d’arco proved the most potent. Several naphthoquinones, principally lapachol and beta-lapachone, found in this inner bark, are thought responsible for its effects.

Studies show that the bark provides protection against a number of diseasecausing organisms. For example, a recent study in Phytomedicine found that beta-lapachone can inhibit and treat methicillin-resistant Staphylococcus aureus (MRSA). Pau d’arco also inhibited the growth of Helicobacter pylori, a bacterium associated with stomach ulcers, while another study from 2013 found that pau d’arco significantly accelerates healing of gastric ulcers in rats by increasing mucus content and cell proliferation.

Yeast, a type of fungus, may be the condition that pau d’arco is most widely used to treat. Most remedies that help control yeast work best from the inside.

Even if you’re fighting a fungal skin infection, this invader is hard to kill using external treatments. One of the first to consider is pau d’arco, which contains 10

By Karta Purkh Singh Khalsa, DN-C, RH

This potent botanical offers a variety of benefits for fighting infections and inflammation, losing weight, and more constituents that kill yeast in the test tube.

A 2010 study confirmed this strong anti-yeast activity.

Taming Inflammation Research shows that pau d’arco inhibits the release of specific chemicals that trigger an inflammatory response in the body.

A 2012 study showed that pau d’arco blocked inflammatory pain by 30–50 percent compared to a placebo. A study in the Journal of Ethnopharmacology reported that a tea made from the bark blocked several inflammatory chemicals.

The study’s authors determined that pau d’arco may suppress the production of inflammatory prostaglandins.

Other research has confirmed these anti-inflammatory capabilities. A 2017 study looked at the anti-inflammatory polyphenols in the bark and concluded that they inhibited both cyclooxygenase-2 (COX-2) and COX-1 enzymes, the main culprits behind many inflammatory symptoms. In the same year, pau d’arco was found to benefit osteoarthritis. The herb is rich in quercetin, a flavonoid popular with naturopathic doctors to quell inflammation in cases such as allergy.

Buddha Tea Pau d’Arco Tea

Nature’s Way Pau d’Arco

Solaray Yeast-Cleanse

Indigenous healers in South America use pau d’arco for a wide variety of other conditions, including fatigue. A 2018 experiment found that a single dose of a polyphenol from the bark increased endurance. And a paper from 2019 indicated that pau d’arco helped protect nerves in Parkinson’s disease.

Pau d’arco extract is available in capsule, tincture, and powder forms, and the chopped bark can be used to make tea.

Traditionally, 10–15 grams of the bark is simmered in water for 15 minutes and consumed as a tea 3 times per day, but higher doses are often used for specific conditions.

Other Benefits Pau d’arco may also aid weight loss. In one study, mice fed pau d’arco lost significantly more weight than those on a placebo. Part of the effect may be from a laxative action, as pau d’arco contains anthraquinones, the same type of laxative constituents as senna and aloe.

A 2014 experiment indicated that pau d’arco attenuates the increase in body weight and fatty liver from a high-fat diet.

July 2019

HE_July19_HerbalAdvisor_JS.indd 10

5/29/19 1:28 PM

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This product is not intended to diagnose, treat, cure or prevent any disease.

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Feel Better. Live Better.™

5/29/19 1:28 PM

healing edge

low-sugar ways to replenish electrolytes On hot summer days, you’re at increased risk for becoming dehydrated and depleted of important minerals. Try these tips for getting more of these essential nutrients

E

lectrolytes are minerals, including sodium, chloride, potassium, magnesium, and calcium, that assist in proper muscle function, maintaining fluid balance, and supporting nerve activity. When you lose a lot of fluids in a short period of time, you can become deficient or imbalanced in these nutrients.

Dehydration and Electrolyte Imbalance Dehydration—a condition that occurs when more fluid leaves the body than enters—can affect the concentration of the body’s electrolytes, leading to electrolyte imbalance. Intense sweating in the summer heat, as well as medical conditions such as diarrhea, vomiting, blood loss, and diabetes can cause dehydration and electrolyte imbalance. Some medications, especially diuretics, can also lead to dehydration. The elderly are at higher risk of dehydration and electrolyte imbalance because they are more apt to develop medical conditions that put them at risk or to take medications that increase their risk.

Signs and symptoms of dehydration in adults and the elderly include fatigue, dizziness, confusion,

headache, irritability, being disoriented, thirst, dark urine, and sunken eyes. Especially in older adults, weakness and dizziness can provoke falls, a common cause of injury in the elderly.

Depending on what type of electrolyte imbalance develops, a number of symptoms can result, including: muscle aches, spasms, twitches, and weakness; heart palpitations or irregular heartbeat; blood pressure changes; excessive tiredness; confusion; and nervous system disorders.

Moderate dehydration and electrolyte imbalance are often treated with intravenous hydration in urgent care, the emergency room, or even the hospital. Mild dehydration and electrolyte imbalance can usually be treated simply by drinking more fluids.

Healthy Ways to Replace Electrolytes Instead of drinking commercial electrolyte replacement beverages packed with sugar, artificial sweeteners, artificial colors, and additives, try these healthier ways to increase your intake of electrolytes.

Did You Know?

Mild dehydration can usually be treated simply by drinking more fluids. But more serious dehydration often requires intravenous treatment.

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By Melissa Diane Smith

COCONUT WATER—Coconut water is a clear liquid in the fruit’s

center that is tapped from young, green coconuts. It contains easily digested carbohydrates and is rich in antioxidants and minerals.

Sometimes dubbed “Mother Nature’s sports drink” by marketers, unsweetened coconut water has fewer calories, less sugar, less sodium, and more potassium than commercial sports drinks. Ounce-per-ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams of sugar, 61 mg of potassium, and 5.45 mg of sodium. In comparison, Gatorade has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

The healthiest brands of coconut water are made from young coconuts that are sustainably grown and harvested; contain no additives, preservatives, or added sugars; and aren’t made from concentrate. Brands to look for include Taste Nirvana and Harvest Bay plain variety. For an 8-oz. serving, these brands of coconut water supply 40–50 calories and 6–9 grams of sugar.

* Juice 6 stalks of celery (a natural source of sodium, potas*

CACTUS WATER OR CACTUS NECTAR—The people of the Sonoran

desert have long used prickly pear cactus, also called nopal, for medicinal and nutritional purposes. They believed prickly pear cactus was an essential element to their health and survival.

That may be for good reason: Research has found that prickly pear cactus is a good source of nutrients, including electrolytes and antioxidants.

True Nopal Cactus Water is a convenient, ready-to-drink beverage whose ingredients are water, prickly pear concentrate, and natural flavor. It has a refreshing fruit taste and no added sugars or sweeteners. It contains about half the calories and sugar as the leading brand of coconut water while still providing electrolytes, especially potassium and magnesium, and antioxidants.

Another option: Arizona Cactus Ranch makes Prickly Pear Nectar, or 100% pure prickly pear concentrate. As a source of electrolytes and antioxidants, take 1 tsp. per day. Or make Prickly Pear Electrolyte Water by adding 2–4 tsp. of Prickly Pear Nectar to a 16 oz. bottle of water, and shake or stir it before drinking.

Both coconut water and cactus water are lacking in sodium.

If you think you could be deficient in sodium, which is common during electrolyte depletion, add a pinch of high-quality salt to a meal, or eat a salty snack, such as salted nuts, fermented raw sauerkraut, or a pickle, in addition to drinking these healthier electrolyte beverages.

Make a Homemade Electrolyte Drink There are many creative ways to make your own “electrolyte replacement” beverages that can naturally supply plenty of potassium, sodium, magnesium, and calcium. Here are two ideas for low-sugar, electrolyte-containing combinations that you can try:

sium, magnesium, chloride, and phosphorus), one apple, and one lemon.

Blend 1 banana, 1 cup almond milk, and 1 cup kale. The banana and almonds are rich in magnesium and potassium.

Kale is a an excellent source of calcium and magnesium.

Sip on Bone Broth An old South American proverb says “bone broth can resurrect the dead.” That may be a bit of a stretch, but organic chicken or beef bone broth does have incredible healing properties, including being a great source of bioavailable minerals such as phosphorus, sodium, magnesium, and calcium. Sipping it is a simple way to replenish electrolytes. One brand you can find in many natural food stores is Bonafide Provisions.

Use a Powdered Electrolyte Supplement You can also mix a powdered electrolyte dietary supplement into water and drink it as needed. Try Vega Sport Electrolyte Hydrator dietary supplement, which is sweetened with stevia extract, not sugar. It comes in two flavors (Lemon Lime and Berry) and has zero calories.

Eat Mineral-Rich Foods & Drink Water Marketers have done an effective job of making you think you need a beverage to replace electrolytes. But you can obtain the critical minerals from many foods, too. In most cases, you don’t really need a special drink. You can replenish electrolytes simply by eating foods that are rich in appropriate minerals, and drinking pure water. For snacks or when making meals, include:

* Real salt, Himalayan salt, or Celtic sea salt to provide sodium * * * *

and chloride.

Fresh fruits and vegetables to load up on potassium.

Protein-rich foods, such as meat, poultry, fish, nuts, and beans, for phosphorus.

Dark-green leafy vegetables and nuts to supply magnesium.

Dairy products, nuts, and greens for calcium.

The Healthy Edge

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expert’s corner

By Emily Kane, ND, LAc

feed your microbiome What you need to know about supporting good gut bugs

Q:

I’ve heard a lot about the microbiome. Could you tell me in plain English what that is and what I need to know? —Sebastian F., Mt. Vernon, Ill.

A:

energy necessary for biochemical reactions. Only enzymes can furnish this energy. When you eat raw foods, chewing ruptures the cell membranes and releases the indigenous food enzymes, which, once liberated, selectively choose a food type to start digesting:

The Enzyme Connection

1. Proteases break long protein chains into smaller amino acid chains, and eventually into single amino acids.

2. Amylases reduce polysaccharides to disaccharides, lactose, maltose, and sucrose.

3. Lipases break triglycerides into individual fatty acids and glycerol.

4. Cellulases digest specific carbohydrate bonds found in fiber.

The human microbiome is made up of trillions of cells—including bacteria, viruses, and funguses—that live inside our bodies and on our skin. These foreign bugs outnumber our own cells tenfold, and the largest concentration resides in the gut. Also known as gut flora, these critters amount to as much as 4 pounds of biomass, and each person has a unique mix of species within. The microbiota plays critical roles in digestion and immunity, and also affects thinking and behavior. Disturbances in the balance of the microbiota are thought to be a cause of numerous diseases.

Our microbiota also plays a key role in synthesizing enzymes., which are present in all living animal and plant cells. Enzymes are necessary for every chemical reaction in the body, and are the catalysts that allow food to be digested. There are three basic classifications of enzymes: 1. Food enzymes, which occur in raw food and, when present in the diet, begin the process of digestion.

2. Digestive enzymes; which are produced by the body to break food into particles small enough to be carried across the gut wall into the blood.

3. Metabolic enzymes, which are also produced by the body to perform various complex biochemical reactions.

I’m not a fan of an all-raw diet, but I want my patients to eat some raw food everyday to help maintain an adequate supply of enzymes. Sprouts are one of the richest sources of enzymes, because enzymes are what makes seeds sprout in the first place.

Other excellent sources include papaya seeds, the core of the pineapple plant, and the aspergillus plant.

Healthy Digestion Protein, carbs, fat, and fiber are the necessary macronutrient building blocks of our diets. However, they do not possess the

In order to work properly, enzymes require three things: heat, proper pH, and moisture. Proteases derive mostly from the pancreas. Amylases are produced in the salivary glands, which is why it’s so important to chew your food well. Lipase is synthesized principally in the liver. These enzyme-producing organs should continue to function over the course of a healthy life, but they can eventually the wear down, especially if you eat a diet heavy in refined food.

Multiple nutrition studies (notably the work of Dr. Francis Pottenger) have correlated a refined food diet with the development of chronic degenerative diseases and premature mortality. Dr. Edward Howell, who was an early pioneer in enzyme research, wrote, “although the body can manufacture enzymes, the more you abuse your enzyme potential, the faster it is going to run out.”

A catchy mnemonic for improving your digestion (coined by Brenda Watson of Advanced Naturals) is HOPE: H for high fiber; O for omega-3 fatty acids, found in fatty fish and flax seeds; P for probiotics; and E for enzymes. Chew your food thoroughly, and remember that proper digestion requires a relaxed state of being.

There’s no way your digestive enzymes will be secreted if you are in a “flight or fight” state. So take a deep breath, relax, chew your food thoroughly, and just slow down at meal times. Your digestion—and the thousands of good gut bugs in your system—will thank you for it.

†

*

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The Answer to Healthy A1C Levels*

†

SUCONTRAL D ®

SUPPORT FOR: • Healthy A1C Levels† • Healthy Insulin Function and Glucose Support • Carbohydrate Metabolism*

60

Years h of ResesarIct Prove

Scientists have discovered a unique compound in a time-tested herb, Hintonia latiflora, to be a safe, effective way to powerfully support healthy blood sugar balance—validated by over 60 years of German research.*†

EuroPharmaUSA.com †Supports healthy levels already within normal range.

*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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MONEY-BACK GUARANTEE

5/29/19 7:46 AM

Vision Quest

BY SALLY KARLOVITZ, CN

IF YOU THINK your vision is something you just need to worry about when you get older…think again.

While it’s true that agerelated macular degeneration (AMD) and cataracts are common in older adults, excessive screen time is causing eyes to age faster in a younger population.

For both young and old, to protect and support your eyes, read on.

AGING EYES AMD is one of the leading causes of blindness and visual impairment among millions of aging Americans. We’re also seeing retinal damage and eye strain in younger adults due to constant exposure to blue light from computers, phones, tablets, and TVs. While blue light can be good, the amount of time people spend close to screens is cause for concern. Studies suggest that continued exposure to blue light over time can lead to damaged retinal cells, which can result in AMD. Lutein and zeaxanthin are natural carotenes found in green leafy vegetables such as spinach and kale. In nature, lutein and zeaxanthin protect plants from damage by absorbing excess light energy from the sun. In humans, these compounds are concentrated in the macula of eyes and where they provide similar protection from sun damage. Studies have shown that people who supplement with lutein have a 57 percent lower risk of macular degeneration.

Solaray

Advanced Lutein Eyes 24 Provides nutritive support for eye health.* With lutein & zeaxanthin.

Plus bilberry & other support herbs.

DRY EYES Millions of Americas suffer from dry eyes, which occurs when tears are not able to provide adequate lubrication for eyes. This can happen either due to not producing enough tears, producing tears with imbalanced composition, or from rapid tear evaporation. Rapid tear evaporation has become a common cause due to blinking less often, which happens while reading or working at a computer. One novel approach to dry eyes is hyaluronic acid, commonly used as a moisturizer ingredient for skin. Since hyaluronic acid is excellent at retaining moisture, it’s often used to treat dry eye. In fact, eye drops containing hyaluronic acid have been shown to reduce dry eye symptoms and improve eye health.

Hyalogic

HylaTears Eye Drops Lubricant eye drops designed to hydrate & soothe dry eyes.* With hyaluronic acid for soothing comfort.* Long-lasting dry eye relief.*

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The Ginseng Experience

BY MARY ANN O’DELL, MS, RDN

GINSENG IS BEST KNOWN as an adaptogen, an herb that has a balancing effect in the body that helps calm physical and emotional stress. Not only is ginseng a perfect stress reliever, it has been used throughout the centuries to treat almost every possible aliment from anxiety to cancer. Let’s explore the healing effects of ginseng as we look around the world at the different forms of ginseng.

In Eastern Asia, we find Korean red ginseng (Panax ginseng).

Quality red ginseng is aged, steamed, and air-dried. It is considered the most warming and stimulating of the ginsengs. Rich in ginsenosides, Panax ginseng is considered an energizing herb and has been studied for its effects on male sexual health. Red ginseng also contains compounds known to support the immune system and the liver, as well as healthy memory and brain function.

Finally, coming back to North America we find American ginseng (Panax quinquefolium), which has a slightly different chemical makeup than Asian ginseng. American ginseng has been shown to help the immune system fight off the symptoms of colds and flu, as well as relieve the effects of stress. American ginseng may also help lower cholesterol and stabilize blood sugar.

Whichever form you choose, taken individually or in combination, ginseng has stood the test of time as one of the most popular and most effective anti-fatigue herbs available.

Heading north, we find eleuthero (Eleutherococcus senticosus) in Siberia in Northern Asia.

Although not a true ginseng, eleuthero has many of the same properties and works on many of the same symptoms as the Panax forms of ginseng.

Eleuthero is primarily used as an adaptogen to help increase stamina, balance the body’s stress response, and boost its immune system response.

KGC

Korean Red Ginseng

Host Defense

Boost energy, endurance, & stamina.*

MycoBotanicals Energy

Certified 6-year-grown Korean red ginseng extract.

Promotes immediate & sustained energy.*

Available in capsules, extract, & extract stick packs.

A blend of mushrooms, green tea, & eleuthero.

Gluten-free & non-GMO.

The Healthy Edge

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THE INSIDER’S GUIDE TO

SUPPLEMENTS

Six factors to consider when shopping for supplements, and the most important certifications to seek out on product labels by Nicole Brechka

K

athy and Victor, a Los Angeles-based couple in their 60s, had their share of health issues. She’d undergone multiple surgeries to fix a defective bladder mesh, which left her with chronic fatigue and urinary tract infections. And he was dealing with type 2 diabetes and poor liver health from a hepatitis C infection. They took prescription medications, and while they were both getting by in life, they knew they could feel better. This is what led them to explore natural healing options, particularly supplements. But they had a lot of questions—more questions than answers.

Here’s where Kathy and Victor’s story becomes relatable to most everyone who takes supplements. Fifty, 40, even 30 years ago, buying supplements was less complicated. Choices were limited and often centered on multivitamins, some herbs and other nutrients, and single vitamins. Today, the supplement market is buzzing with options. And it’s not just the number of products available, but also the ingredients used in formulas— and the companies making them—that separate good from great supplements. Here are some suggestions to help you

navigate the supplement aisle and find the best quality products to suit your needs.

1

If It Sounds Too Good to Be True, It Probably Is

This seems like a no-brainer, but marketing claims can be deceptive. “If a supplement claims that it should do something that you know requires more than a pill, be wary,” says Ashley Koff, RD, author and creator of Ashley Koff Approved and the Better Nutrition Program (ashleykoffapproved.com). “The front of the package is like an online dating profile—they are trying to woo you with all of their best attributes. Turn it over to see what they aren’t saying on the front.”

Keep in mind that both the FDA and the Federal Trade Commission (FTC) monitor manufacturers to ensure supplements are accurately labeled and contain authentic claims.

Under the FDA’s Good Manufacturing Practices (GMPs), companies are required to substantiate the identity, purity, quality, strength, and composition of their ingredients.

2

Do Some Research

“We are living in the information age,” says Daniel Fabricant, PhD, president and CEO of the Natural Products Association. “Take advantage of this by researching companies and asking questions: Is the company transparent about their ingredients?

Do their products have important certifications? Are their formulas third-party tested?” For products that say “third-party tested” on labels, this means that an outside organization has verified that what’s on the label is in the product.

It might seem obvious, but the easiest way to gather this information is simply to poke around a company’s website. Fabricant also recommends the following two websites if you want to dig deeper into research on

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alternative remedies. There is also a consumer section on the NPA’s website with extensive information on supplements, regulations, and buying tips (npainfo.org).

Clinicaltrials.gov: A database of clinical trials conducted

around the world. “Look for companies who invest in research,” says Fabricant. “In general, they are committed to manufacturing high-quality, effective products.”

National Center for Complementary and Integrative Health (nccih.nih.gov): This federal government agency oversees

scientific research on medical practices and therapies that fall outside the field of conventional medicine.

3

Look for Transparency

“We want to know what we are taking in,” says Koff.

“Is it better for us, the planet, and the people who are growing and harvesting the ingredient?” Today, manufacturers are creating a transparency revolution through certification programs (see sidebar, below), ingredient traceability, and even detailed information on the farms and farmers growing their ingredients. Many even have their own farms.

Here’s where you actually do want to judge a book by its cover—companies that are committed to transparency and to using superior ingredients are proud to advertise it on their labels. “If you choose organic and non-GMO foods, if you avoid artificial colors and sweeteners most of the time, if you choose humanely raised wild fish, etc., you should do the same with your supplements,” says Koff.

4

Seek Out the Active Form

Certain nutrients can be harder to absorb for some, such as vitamin B12 (try the methylcobalamin form) and folate (look for 5-MTHF). Fortunately, many of these are now available in forms your body can assimilate and utilize more efficiently (look for the words “bioavailable,” “optimized,” or “active form” on labels). This is especially the case if you’re over 40, as digestion starts to grow sluggish with age. This doesn’t mean, however, that traditional forms of nutrients are ineffective. Everyone’s body is different, so keep that in mind.

5

Ask Yourself, “Why Am I Using This?”

Supplements help prevent nutritional gaps, aid in replenishing stores of essential vitamins and minerals, and provide therapeutic support (as a complement or alternative to medication), says Koff, who believes a product “should do one or all three of these.” It’s important to have “a why” when deciding on whether to use a supplement, says Fabricant. “Do you really need 1,200 mg of vitamin D a day? Get your levels checked and then pick out a supplement that meets your needs,” he says.

6

Shop at Brick & Mortar Stores

There are few people as passionate and knowledgeable about supplements as health food store owners and their employees. When you buy a product online, you’re missing out on advice from seasoned professionals. Health food retailers know what works based on customer feedback, and they are intimately familiar with different formulations. Best of all, they love helping people find a product that works.

Supplement Certifications Guide You’ll find a variety of bona fide certifications on supplement labels— here are four of the more common ones you’re likely to encounter.

USDA ORGANIC

NON-GMO PROJECT VERIFIED

What It Means:

What It Means:

The products’ ingredients have been produced according to rules set by the USDA Organic Program, as well as certified by a third-party organization approved by the USDA. Organic ingredients cannot contain genetically modified organisms (GMOs). usda.gov/topics/organic

Ingredients are free of GMOs and have been tested and authenticated by the Non-GMO Project Product Verification Program, a nonprofit, thirdparty organization for food and products. nongmoproject.org

GLUTEN-FREE CERTIFICATION ORGANIZATION (GFCO)

CERTIFIED B CORPORATION

What It Means:

Manufacturers must meet rigorous standards of social and environmental performance, accountability, and transparency, determined by the nonprofit organization B Lab. This is a prestigious certification that is not easily attained. bcorporation.net

Products undergo a stringent process, certifying that they contain no more than 10 parts per million (ppm) of gluten. This certification comes from The Gluten Intolerance Group (GIG), a nonprofit dedicated to consumer support, advocacy, and education. gluten.org

What It Means:

The Healthy Edge

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Guide to Proprietary Ingredients You may have noticed registered trademarks on the “Supplement Facts” portion of labels. In most cases, this means that the ingredient (or combination of ingredients) is patented and/or features a patented process. These unique forms are made by ingredient suppliers, so you’ll find them in a variety of supplement brands. The advantage to buying these exclusive kinds of ingredients? They are usually clinically tested for efficacy and standardization. And they tend to boast higher absorption rates. Here are some to consider: Ingredient: ASHWAGANDHA Proprietary forms: KSM-66

Ingredient: CURCUMIN Proprietary forms BCM-95,

Ingredient: LUTEIN Proprietary forms FloraGlo,

Ingredient: L-THEANINE Proprietary form: Suntheanine,

(contains only the roots, which are processed using a unique solvent-free extraction process), Sensoril (an organic, non-GMO blend of the leaves and roots of Withania somnifera).

Curcumin C3 Complex, Longvida Optimized Curcumin Extract, Meriva, Theracurmin (all are “optimized” for superior absorption using advanced processing methods; visit the companies’ websites to learn more).

Lutemax, OptiLut (these are “optimized” for superior absorption using various advanced processing methods; visit the companies’ websites to learn more).

which is produced via a patented fermentation process that mimics the natural process of green tea leaves that results in 100 percent pure L-isomer-theanine.

Ingredient: MINERALS Proprietary form: Albion

Ingredient: VITAMIN C Proprietary form: Ester-C, a

Minerals, highly bioavailable organic forms of mineral elements known as mineral amino acid chelates.

nonacidic, easier-to-digest type of ascorbic acid.

Ingredient: PYCNOGENOL Proprietary form: Pycnogenol,

MK-4 & MK-7 MenaQ7 (a proprietary form of MK-7) MK-4 and MK-7 are different forms of the K2 molecule—for example, MK-4 is the only form of vitamin K2 in the brain.

While there is some debate about which form is best, both are considered active forms of vitamin K2, and some experts suggest using a formula that combines the two.

Ingredient: ASTAXANTHIN Proprietary forms: AstaREAL,

Ingredient: COLLAGEN Proprietary form: BioCell

BioAstin (both are “optimized” for superior absorption using advanced processing methods; visit the companies’ websites to learn more).

Collagen, a combination of type 2 hydrolyzed collagen, hyaluronic acid, and chondroitin.

Ingredient: CRANBERRY Proprietary form: Cran-Max, a

Ingredient: GLUTATHIONE Proprietary form: Setria,

concentrated cranberry extract featuring a patented delivery system that survives the digestive system to reach the lower gastrointestinal tract.

a tripeptide composed of three amino acids: glutamic acid, cysteine, and glycine; glutathione is known as “the master antioxidant” because it helps reactivate other antioxidants such as vitamins C and E.

Ingredient: COQ10 Proprietary/active form:

a French maritime pine bark extract that is derived from the bark of mono-species pine trees grown exclusively in Les Landes de Gascogne forest in southwest France.

Ubiquinol (ubiquinone is the oxidized form).

Ingredient: VITAMIN K Active forms:

6 SUPPLEMENTS FEATURING PATENTED & ACTIVE NUTRIENTS

American Health Ester-C 500 mg with Citrus Bioflavonoids

20

Jarrow MK-7 Vitamin K2

Nutrex Hawaii BioAstin Supreme Astaxanthin

Terry Naturally CuraMed with BCM-95 curcumin

Irwin Naturals Extra-Strength Ashwagandha with KSM-66 Ashwagandha

Bluebonnet Ubiquinol from Kaneka

July 2019

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BREATHE BETTER

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5/29/19 1:22 PM

Celebrate the great outdoors in all its glory with these camp-friendly recipes

Crispy Grilled Chicken (recipe p. 24)

22

With a little planning, you can prepare summery meals that go beyond basic hot dogs and hamburgers. Just check out our perfect menu for summer camping trips (or backyard barbecues), including make-ahead Honey-Granola Cookies and crowd-pleasing Crispy Grilled Chicken. Time to fire up the grill!

PHOTOS BY PORNCHAI MITTONGTARE

I

s the great outdoors calling you this summer? Whether you’re going deep into the wilderness or pitching a tent closer to home, the experience of sleeping under the stars and waking up in the fresh open air is incomparable. Deciding what to bring—and cook—is half the adventure.

July 2019

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Eggplant Steaks With Caprese Salsa Serves 4

Eggplants can be long and skinny or short and fat. Choose one that falls somewhere in between so it will make four steaks of similar size. ¼ cup balsamic vinegar ¼ cup extra-virgin olive oil 2 tsp. minced garlic Kosher salt, to taste black pepper, to taste 1 large eggplant (1–1½ lb.)

2 cups seeded and diced fresh tomatoes 1 cup diced fresh mozzarella cheese (4 oz.)

2 Tbs. minced fresh basil 1 Tbs. balsamic vinegar 2 tsp. extra-virgin olive oil 1. Preheat grill to medium-high heat.

Whisk together ¼ cup vinegar, ¼ cup oil, garlic, salt, and pepper in bowl. Cut eggplant lengthwise into four ½- to ¾-inch-thick slices.

2. Place eggplant slices in a large glass dish.

Pour vinegar mixture over eggplant, turning to coat slices; let eggplant sit 5 minutes.

3. Combine tomatoes, mozzarella, basil, 1 Tbs. vinegar, 2 tsp. oil, salt, and pepper in medium bowl, and set aside.

4. Grill eggplant slices, covered, over direct heat until tender, 2–3 minutes per side.

Remove eggplant from grill, and serve with salsa.

PHOTOS BY PORNCHAI MITTONGTARE

Per serving: 310 cal; 11g prot; 23g total fat (6g sat fat); 17g carb; 20mg chol; 230mg sod; 5g fiber; 10g sugar

Charred Corn Salad Serves 4

The creamy, cool texture of this salad marries well with grilled meats, seafood, and chicken. Opt for organic corn if possible.

2 ears fresh sweet corn, shucked ¾ cup halved cherry tomatoes (optional) 1 avocado, peeled, pitted, and cut into chunks ¼ cup sliced red onion 3 Tbs. crumbled goat cheese, divided 2 Tbs. lime juice or distilled white vinegar Kosher salt, to taste 1. Grill corn over medium heat, turning often, until kernels begin to blacken, about 10 minutes. Remove corn from grill. When corn is cool enough to handle, cut kernels from cob and place them in bowl. (You should have about 1 cup). Add tomatoes, avocado chunks, and red onion.

2. In separate bowl, whisk together 2 Tbs. goat cheese and lime juice, and season with salt, to taste. Drizzle goat cheese sauce over corn mixture, and toss to combine. Divide salad into four portions, and top with remaining goat cheese.

Per serving: 160 cal; 4g prot; 10g total fat (2g sat fat); 20g carb; 5mg chol; 40mg sod; 6g fiber; 3g sugar

The Healthy Edge

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Crispy Grilled Chicken Serves 4

Pictured on Page 22 Grilled chicken takes on the coveted crispiness of a fried chicken dinner with this soon-to-be favorite recipe.

2 tsp. sugar 1 tsp. baking powder ½ tsp. black pepper Salt, to taste 1 chicken cut into 8 pieces 1½ tsp. granulated garlic 1½ tsp. dry mustard 1½ tsp. smoked paprika ¼ tsp. apple pie spice ¼ tsp. cayenne pepper

B T G

1. Combine sugar, baking powder, black pepper, and salt in small bowl.

Rinse chicken, and pat dry with paper towels. Loosen skin on breasts, thighs, and drumsticks, but do not remove. Pierce wings with a paring knife or fork.

2. Place chicken, skin-side up, on rack set in a baking sheet. Sprinkle sugar mixture on skin of larger pieces of chicken first, and finish with wings.

Chill, uncovered, until skin looks dry and flesh is pink, 16–20 hours.

3. Prepare grill for indirect grilling, heating one side to high and keeping other side unlit to maintain temperature of 425–450°F. Brush grill grate with oil.

Honey-Granola Cookies Serves 4 These are crammed with the same good things as your granola—and they are above all travelfriendly. Make ahead and store in a tin or plastic bag. ¾ ½ ½ ¼ ½ 2 3 ⅔ ½ ½ ½ ⅓ ⅓ ⅓ ½ ½ 24

cup brown sugar cup (1 stick) unsalted butter cup clover honey cup water tsp. kosher salt tsp. vanilla extract cups old-fashioned oats cup (3 oz.) dried tart cherries cup toasted wheat germ cup slivered almonds cup sweetened coconut cup sunflower seeds cup sesame seeds cup pepitas tsp. kosher salt cup semisweet chocolate chips, optional

1. Preheat oven to 350°F. Combine brown sugar, butter, honey, water, and salt in large saucepan.

Warm over low heat until sugar and honey melt, and remove from heat. Stir in vanilla.

4. Mix garlic, mustard, paprika, apple pie spice, and cayenne in bowl. Rub spice mixture onto chicken, and coat with nonstick spray.

3. Bake 13–15 minutes, or until set and golden.

Transfer to a rack, and cool 20 minutes before serving.

5. Grill chicken indirectly, covered, skin-side down, until grill marks appear, about 3 minutes. Flip pieces skin-side up, placing thickest parts toward lit section of grill. Roast chicken, covered, until skin begins to brown, 20 minutes. Move chicken as needed toward lit section of grill if skin seems underexposed to heat, and grill 15–20 minutes more.

Chicken is done when thermometer inserted into thickest part of breast registers 165°F, and into the thigh or drumstick registers 170°F.

Per cookie: 280 cal; 6g prot; 13g total fat (5g sat fat); 35g carb; 15mg chol; 135mg sod; 5g fiber; 19g sugar

Per serving: 510 cal; 43g prot; 35g total fat (10g sat fat); 4g carb; 170mg chol; 280mg sod; 1g fiber; 2g sugar

2. Combine dry ingredients, add to honey mixture, and stir to coat. Fill #16 scoop (or ¼ cup measuring cup) with dough, and drop onto baking sheets lined with parchment. Continue with remaining dough, dropping about 4 inches apart. Flatten dough balls slightly with scoop.

July 2019

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3 Ayurvedic Herbs to Fight the Pain Flame

BY MARY ANN O’DELL, MS, RDN

CHRONIC INFLAMMATION is the primary contributor to the pain associated with arthritis, and it may also play a role in obesity and heart disease. Controlling inflammation is the key to dealing with the joint and back pain of arthritis and overexertion. When dealing with inflammation, many people reach for over-the-counter or prescription pain medications, including non-steroidal anti-inflammatories and synthetic COX-2 inhibitors. But long-term use of these drugs can come with unwanted side effects, including disrupting the lining of the digestive tract that results in further health problems. The good news is that herbs in the Ayurvedic tradition can help cool the fire of pain by working in different pathways in they body to control inflammation.

TURMERIC Curcumin, the active compound in the golden turmeric spice, is a natural inhibitor of the COX-2 enzyme (cyclooxygenase-2) that increases inflammation. It’s used for pain and inflammation associated with exercise, overexertion, osteoarthritis, and rheumatoid arthritis, and doesn’t damage the gastrointestinal tract.

BOSWELLIA Research shows that boswellic acids from boswellia can reduce inflammation in a way similar to nonsteroidal anti-inflammatory drugs (NSAIDs). Boswellic acids have been shown to neutralize the 5-LOX enzyme that is associated with inflammation. However, unlike NSAIDs, boswellia doesn’t irritate the stomach or stomach lining. Boswellia has been prized for its ability to encourage strength and resilience in connective tissues. Research suggests boswellia may be beneficial for chronic inflammatory conditions, including rheumatoid and osteoarthritis, inflammatory bowel disease, and asthma.

GUGGUL Guggul resin from the mukul tree is rich in guggulsterone which inhibits the action of NF-kappaB, a compound critical to the regulation of inflammatory response in the body. Guggul has been used to support the comfortable movement of joints. It is also a source of antioxidants. The combined antioxidant and antiinflammatory benefits make guggul a popular herb for the heart as well as the joints.

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July 2019

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Protect Kids Inside & Out THE HEAT IS ON! IT’S SUMMER, and everyone is outside.

Soccer camps, picnics, swimming, whatever it is, most of us will have our kids outside during the summer months. But as parents, there are things we have to be mindful of before we send our kids out for a day in the sun. Here are some tips to keep your kids healthy and safe this summer.

BOOST ANTIOXIDANT DEFENSES Antioxidants for kids? Yes! These protective compounds are needed by everyone. A good antioxidant status inside your body can help protect your skin against damage from outside forces, like the sun and pollution. Make sure to keep plenty of fruits, berries, nuts, and seeds on hand to nourish skin from the inside. Unsulfured trail mix and dehydrated or freeze-dried fruits make great portable snacks for a day in the sun.

HYDRATE, HYDRATE, HYDRATE Kids need to be reminded to drink fluids. This is especially true when they’re swimming. They tend to forget that being surrounded by water doesn’t mean that you don’t need to drink water. A hydrated body will help protect against dehydration and prevent cramping. And remember that water is truly the best option when it comes to fluids. Avoid drinking too many sports drinks, which are often loaded with sugar or artificial sweeteners. Save those for sports camps or events when they can be used as intended. As an alternative, try a natural recovery drink such as coconut water, which can be used anytime during the summer.

BY MARY ANN O’DELL, MS, RDN

PROTECT SKIN ON THE OUTSIDE If you or your kids will be outside for any length of time, protect skin from the sun’s harsh rays with a sunscreen. Look for a natural mineral-based formula that offers broad-spectrum UVA/UVB protection. All the better if it has beneficial additional ingredients such as protective green tea, soothing aloe, or natural essential oils.

And if bugs are a concern, protect yourself and your family from biting, stinging pests with natural insect repellents. Several essential oils, including lemon eucalyptus, citronella, and geranium, work effectively to help repel insects. This allows you to avoid chemicals like DEET, a chemical repellent that concerns many parents.

RECOVER AFTER A DAY OUTDOORS Spending more time outside means the potential for sunburn, insect bites, and other issues related to the great outdoors. Help your skin recover from those all-too-common summer problems with these natural remedies: Sunburn occurs from over exposure to the sun. Aloe vera gel used topically is cooling and soothing, and speeds healing. You can find it in a variety of natural products. For even more cooling, add a couple drops of pure peppermint oil to the aloe gel. Not only does it cool, but its analgesic effect can help reduce some of the pain from sunburn.

Poison Ivy, Oak, or Sumac is a common warm weather malady in many parts of the country. Immediately after exposure, use poison ivy soap and an herbal spray made with jewelweed, which can help naturally relieve itching and inflammation. Homeopathic remedies can also help alleviate symptoms.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

7 reasons to use salt soaks & scrubs Healing mineral bath salts and scrubs can do wonders for your body and mind 1. Get a Healthy Dose of Minerals Minerals salts are packed with key minerals for health: • Magnesium helps the nervous system, eases stress, and can relieve water retention.

• Calcium strengthens bones and nails.

• Potassium plays a role in nerve function, muscle control, and blood pressure.

• Bromides in the salts heal and relax your muscles.

• Sodium promotes a healthy immune system and proper fluid balance.

2. Soothe Aches & Calm Your Mind If you lead an active lifestyle, and particularly if you work out, a long soak in a tub with mineral-rich bath salts can reduce muscle soreness and joint pain, help you unwind, and even lower blood pressure.

Get glowing with The Seaweed Bath Co. Refresh Exfoliating Body Scrub. A blend of bladderwrack seaweed, mineral-rich French clay, green tea, and green coffee bean nourishes, purifies, and moisturizes skin, while finely ground walnut shells buff and refine skin texture. This scrub leaves your skin silky smooth, moisturized, and glowing.

3. Get Ready for Sleep If you suffer from insomnia, or have a difficult time getting to sleep, a warm mineral bath before bedtime can improve your sleep.

4. Purify Your Body A soak with mineral salts cleanses, hydrates, and detoxifies your skin.

It also stimulates circulation and cellular regeneration, and leaves your skin soft and smooth.

5. Brighten & Soften Your Skin For even softer and smoother skin, exfoliate with a scrub once or twice a week. As skin matures, its natural ability to shed old surface cells and renew itself slows down. This causes a buildup of dry, dull flakes that give skin a rough, uneven texture and aged appearance. Ridding the dead top layer allows skin to breathe, and it can absorb nourishing and moisturizing products much more effectively.

6. Retain Skin’s Moisture Most scrubs obtain their exfoliating action from sea salt, raw sugar, or finely ground plant seeds. They are blended with jojoba, coconut, macadamia, avocado, sunflower, and sweet almond oils to moisturize and prevent water loss.

7. Elevate Your Mood Boost your clean by choosing scents to match your mood, such as soothing and relaxing lavender, geranium, or sweet orange essential oil; or energizing and invigorating mint, ginger, or grapefruit essential oils.

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Relax and restore in either tub or shower with Life-Flo Magnesium Oil Bath Soak. This liquid is specially formulated with Magnesium Chloride Brine from the Ancient Zechstein Seabed in the Netherlands to help soften and moisturize skin. The Magnesium Chloride Bath Oil Soak bubbles in the tub or lathers in the shower for a refreshing experience. Available in relaxing lavender or clarifying eucalyptus.

Create an at-home spa experience with Aura Cacia Clearing Eucalyptus Aromatherapy Mineral Bath. This aromatic blend of mineral salts with eucalyptus, sweet orange, and lavindin essential oils fills the senses, protects the body, and lifts the spirit. Emerge from the soothing waters of your tub refreshed with velvety smooth skin.

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July 2019

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clean eating

the best diet for menopause Eat your way to hormone health with these 7 foods that balance mood, ease hot flashes and insomnia, fight cancer, and protect your heart and bones

Buckwheat Technically a seed , buckwheat is an excellent source of complex carbs, essential for serotonin, a neurotransmitter linked with memory and mood. Studies show that complex carbs help relieve depression and elevate mood. According to other research, having a carb-containing meal at dinner may shorten sleep onset. Buckwheat is gluten-free and rich in B vitamins, which also impact mood. Try this: Stir-fry cooked buckwheat with eggs, green onions, carrots, ginger, and tamari for a twist on fried rice; toss cooked buckwheat with chopped parsley, red onions, feta cheese, Kalamata olives, and olive oil; soak uncooked buckwheat, chia seeds, and coconut milk overnight, then serve with berries and honey as a quick breakfast.

Collards Calcium is essential during menopause; osteoporosis affects one of three postmenopausal women, and for those women, the lifetime risk of fractures is higher than the risk of breast cancer. One cup of collards has as much calcium as a cup of milk, and some studies suggest the absorption of calcium from vegetables is twice as high as from dairy. Plus, collards 30

are rich in vitamin K and magnesium, also critical for bone health. Try this: Sauté shredded collard greens, chickpeas, and garlic in olive oil and harissa; tear collard leaves into chip-sized pieces, toss with olive oil and salt, and roast until crispy; massage thinly sliced collard leaves with olive oil and vinegar, then toss with radishes, sweet onions, and crumbled feta cheese for a quick salad.

Sardines are high in omega-3 fatty acids, which can help prevent hot flashes and reduce the risk of osteoporosis and breast cancer. Omega-3 fats also reduce triglyceride levels and protect the heart—especially important for women receiving hormone therapy, which can increase triglyceride levels. Try this: Mix canned sardines with bread crumbs, minced onions, chopped parsley, and eggs, form into patties, and cook in olive oil; in a food processor, combine smoked sardines, yogurt, smoked paprika, and black pepper, process until just smooth, and serve with vegetables for dipping; spread mashed avocado on toast, layer with grilled onions and sardines, and sprinkle with parsley.

Flaxseeds Flaxseeds are the richest source of lignans—phytoestrogens that may reduce breast cancer risk. Flax has also been shown to reduce night sweats and hot flashes and improve quality of life during menopause. In some studies, 40 grams per day of flaxseed had effects similar to hormone replacement therapy for decreasing menopausal symptoms.

Try this: Beat ground flaxseeds with buckwheat flour, honey, and eggs, and make silver-dollar pancakes; blend ground

flax with sunflower seeds, basil, garlic, arugula, and lemon for a nut-free pesto; mix flaxseeds with chia seeds, coconut milk, and coconut sugar, then top with cacao nibs and toasted coconut chips.

Tomato sauce Tomato sauce is a concentrated source of lycopene, a powerful antioxidant that reduces the risk of heart disease and stroke.

Additionally, some studies show that lycopene can reduce the risk of osteoporosis. Cooking tomatoes breaks down cell walls and makes the lycopene more available; adding olive oil further increases bioavailability. Try this: Cook tomato sauce with pumpkin purée, shallots, and stock, add miso paste and purée until smooth; simmer tomato sauce with minced onion, garlic, olives, capers, and anchovies for a fast puttanesca sauce; heat tomato sauce and chopped spinach in a shallow pan, crack in eggs, simmer until whites set, and serve hot with shaved Parmesan.

Tempeh Like flax, soy contains phytoestrogens that mimic the actions of estrogen and can relieve symptoms of menopause. Some studies also show a benefit to hot flash frequency and/or severity. In one study, soy reduced hot flashes by 45 percent. Populations with high soy consumption also have a lower incidence of breast cancer. Soy can be hard to digest, so stick to tempeh; because it’s fermented, tempeh is easier to digest and has a higher content of B vitamins and increased antioxidant capacity. Try this: Stir-fry sliced tempeh with broccolini, thinly sliced onions, shiitake mushrooms, and cashews; simmer crumbled tempeh

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PHOTOGRAPHY: PORNCHAI MITTONGTARE

M

enopause is a natural phase of every woman’s life. But the side effects of fluctuating hormones feel anything but normal. Additionally, hormonal changes during menopause increase the risk of serious diseases, including osteoporosis, cancer, and cardiovascular disease. But increasing your consumption of the following seven foods can help.

By Lisa Turner

Grilled Black Bean Chili Rellenos Serves 4 Chili rellenos (roughly translated to “stuffed peppers”), are crammed with cheese, dipped in batter and deep-fried. This slimmed-down version grills the peppers instead, to eliminate much of the fat and keep the heat out of the kitchen. In this version, black beans add extra protein and fiber, and the cheese is slashed, for a fresh, lighter twist on the traditional dish.

large poblano chilies Tbs. olive oil small red onion, finely chopped 4 garlic cloves, minced 1 15-oz. can fire roasted diced tomatoes, drained well 1 15-oz. can black beans, drained and rinsed well 1 tsp. dried cumin ½ tsp. dried oregano 1½ cups shredded Asadero or Monterey Jack cheese

PHOTOGRAPHY: PORNCHAI MITTONGTARE

4 1 1

with onions, peppers, tomato sauce, and seasonings for a vegan sloppy Joe; marinate tempeh cubes in tamari, olive oil, and garlic powder, then bake until crispy for grain-free croutons.

➐ Black beans Black beans and other legumes are loaded with fiber,

1. Preheat grill to medium. Grill poblanos, turning frequently, until softened and evenly charred on all sides, 12–15 minutes. Remove from grill, and immediately wrap each pepper in paper towels.

Let stand until cool enough to handle; peel charred skins off peppers, then split lengthwise and remove seeds.

2. While peppers are grilling, heat olive oil in large skillet over medium heat, and sauté onion and garlic, 3–5 minutes, until tender. Stir in tomatoes, beans, cumin, oregano, and half of cheese.

Season to taste with salt and pepper

which protects against breast cancer after menopause. They’re also rich in B vitamins, important for mood, and magnesium, which protects bone health, improves sleep, and may relieve anxiety and depression. Black beans have higher levels of antioxidants than other varieties of beans; they’re especially rich in anthocyanins, which have been shown in studies to protect against the risk of heart

3. Stuff peppers with bean mixture, and top with remaining cheese.

Arrange peppers on top rack of grill. Close grill cover, and cook until cheese melts and filling is hot, about 5 minutes.

4. Transfer to peppers to individual plates, top with sauce, and serve immediately.

Per serving: 340 cal; 19g prot; 16g total fat (8g sat fat); 31g carb; 45mg chol; 600mg sod; 12g fiber; 7g sugar

disease after menopause. Try this: Cook black beans with shredded sweet potatoes, chopped kale, and cumin for quick-andeasy breakfast hash; simmer black beans with green bell peppers, onions, bay leaves, and oregano, and top with avocado, cilantro, and sour cream; purée black beans with tahini, olive oil, and garlic, then stir in finely minced jalapeño peppers for a spicy hummus for snacking.

The Healthy Edge

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natural gourmet

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

zippy steak salad Cool off those hot nights with this savory, protein-packed dish

I

’m going to use this amazing steak recipe as an excuse to get on my soapbox a bit and talk about meat. You’ll note that Chef Jeannette specified “pastureraised” steak in her recipe—please don’t ignore that recommendation.

Chef Jeannette and I have collaborated on dozens of meat recipes, and I often get asked how I can recommend meat when “everybody knows” how bad it is for you. After all, there are studies showing that “meat eaters” have higher risks for certain diseases, right? What, my readers ask, do you say about that?

Here’s what I say. The vast majority of the meat available to us, the overwhelming majority of meat sold in grocery stores and restaurants, is factory farmed. Factory farmed cows spend the majority of their lives in industrial complexes where they are confined for their entire lives, fed grain, and injected with massive amounts of antibiotics and a fair amount of steroids and hormones. Meat from these animals is not good for us. On that point, I’m with the vegetarians.

To make matters worse, much of this meat is further processed into salami, hot dogs, and so forth. The negative meat studies are all talking about people who, for the most part, eat processed meat from factory farms. But that’s not the only meat available. There’s an alternative—100% grass-fed.

Pasture is the natural diet of cows. When cows are free to roam and munch, they consume bugs and insects along with grass, which gives their meat a healthy omega-3 content. Meat from these contented, humanely raised animals does not contain added antibiotics, steroids, or hormones. Their meat isn’t contaminated with pesticides from grains. And that meat—from cows that are 100% grass-fed from birth to death—isn’t a health hazard, it’s a health food! Is it more expensive? Usually. But the health benefits alone are worth seeking out 100% grass-fed meat whenever possible.

Note: It’s not enough that it says “grass-fed” on the label. Many cows are grass-fed then “finished” on grain for the last six weeks of their lives, which undoes most of the good of grass feeding. And more than a few shady manufacturers have been called out for putting a “grass-fed” label on ordinary meat, which technically they can do since all cows in the world are grass-fed for the first six months of their lives. It’s what happens to them afterwards that matters. Do they stay on grass for the rest of their lives? Or do they get shipped off to factory farms? Don’t settle for less than 100% grass-fed.

NOTES FROM THE CLEAN FOOD COACH This zippy steak salad is so quick and easy to make that you can throw it together in about 15 minutes on a hot summer night. The rich combination of molasses and balsamic lends it great flavor without a long marinating time.

If you have 10 more minutes, slice a whole yellow onion into rings. Heat 1 Tbs. olive oil in a clean skillet over medium heat, add the onion slices, and sauté with pinches of salt, pepper, and sugar until soft and translucent. Replace the raw red onion with warmed caramelized yellow onion.

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Balsamic Blackstrap Steak Salad Serves 4 1

12-oz. pasture-raised sirloin steak (1-1½inches thick), trimmed Salt and pepper, to taste 2 Tbs. blackstrap molasses 2 Tbs. balsamic vinegar ½ tsp. dried thyme (or 1 Tbs. minced fresh) Pinch nutmeg 6 cups chopped dark leaf lettuce 8 Campari tomatoes, chopped ½ red onion, thinly sliced* 1 medium cucumber, peeled and chopped 1. Season steak on both sides with salt and pepper.

Spray large skillet or grill pan with cooking spray to lightly coat. Heat pan to medium-high (the pan is ready when you touch a fatty edge of the steak to the center and it sizzles quickly). Cook steak, 4–6 minutes per side for medium rare, slicing steak open to check for desired doneness.

2. While steak is cooking, combine lettuce, tomatoes, onions, and cucumbers in large bowl, and toss gently to combine. In small bowl, whisk together molasses, balsamic, thyme, and nutmeg.

3. When steak is finished, remove from pan and reduce heat to low. Slice steak thickly across the grain and lay over prepared salad. Pour molasses mixture into cooled pan and stir quickly until heated through, about 1 minute. Drizzle lightly over salad, and serve.

Per serving: 170 cal; 21g prot; 3.5g total fat (1g sat fat); 13g carb; 50mg chol; 75mg sod; 2g fiber; 8g sugar

July 2019

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