Healthy Edge Magazine JUN2019 Chamberlin's Issue

$3 / free

June 2019

TOP OF THE wholesome, veggie-packed

breakfast recipes

the skinny on

B Vitamins Men’s Health

Tune-Up

Sart your day with a delicious

GINGER-BEET SMOOTHIE P. 23

the best

herbs for

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natural

SUNSCREENS P. 28

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What’s New Nature’s Plus

KetoLiving Beta Hydroxybutyrate The latest addition to the popular KetoLiving line by NaturesPlus, Beta Hydroxybutyrate (BHB) is a unique and delicious blend of exogenous ketones that promotes the body’s ability to enter ketosis faster and more efficiently.* offers a convenient energy source for rapid ketosis within 2 hours! Each serving supplies 6g BHB in a gluten-free, non-GMO formula with a Berry emonade avor.

High Energy Labs

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Take your workout to the next level with TestoRx, a blend of clinically proven ingredients such as Testofen™ fenugreek, zinc, magnesium, Bulgarian Tribulis, and other support ingredients. These ingredients include an AndrogenicAnabolic-Testosterone Proprietary Matrix as well as Anti-Aromatase/Estrogen Inhibitors and Bio nhancers for added absorption. recisely formulated to help increase testosterone levels, increase strength and lean body mass, and boost energy and recovery.*

Emergen-C

Energy+ and Hydration+ Emergen-C adds to their popular line with hydration and energy formulas. ocus your mind plus revitalize your body with Energy+ Mango Peach. ach fi y packet has natural caffeine from green tea to help focus your mind, plus B Vitamins and fortifying itamin .* ith less sugar than the leading sports drink, Hydration+ Raspberry Splash features key electrolytes to replenish, vitamin C to fortify, and as much potassium as a banana.* lus these individual packets mean you can take energy and hydration on-the-go!

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Dr. Mercola

Fermented Apple Cider Vinegar & Cayenne This effective formula may support a healthy metabolism, help maintain insulin sensitivity after a high-carb meal, and curb hunger.* ith fermentation, you receive optimal bioavailability and potential benefits from apple cider vinegar and cayenne pepper. lus, fermented cayenne pepper is gentler on the stomach than traditional cayenne. ach dose is equivalent to over 41/2 tablespoons of liquid full-strength vinegar.

Ground-Based Nutrition

Cinnamon Roll Keto Fit Protein Keto Fit provides a perfect ratio of macronutrients to help you stay in ketosis.

It’s formulated to help you build muscle, burn fat, and boost metabolism.* ats are derived from MCTs high in caprylic acid, coconut oil, and avocado oil. rotein comes from 100 plant-based sources that are anti-in ammatory and easy to digest.

Thermogenic herbs and nutrients that help improve insulin sensitivity are also added to accelerate fat loss.* dd to that the avor of cinnamon roll, and you ll feel like you re cheating with this creamy shake.

Emerald Labs

MSM Powder MSM Powder (Methylsulfonylmethane), is a highly bioavailable source of organic sulfur, which plays a key role in supporting many important biological functions in the body, including collagen production, glucose metabolism, and production of antioxidant glutathione. This plant-sourced offers high bioavailability. t s vegan, gluten-free, and contains no magnesium stearate filler.

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What’s New Country Life

Gut Connection Formulas Get clear signals between gut and brain with Gut Connection, a set of probiotic-free formulas designed to balance the gut microbiome by boosting existing probiotics with whole-food fermentates. A healthy stomach lining can then efficiently absorb the clinically studied ingredients in each Gut Connection formula, providing personalized solutions for your everyday issues.

Moodbalance maintains a positive mood and promotes calmness with lemon balm and SAM-e.* Energybalance increases clean, clear energy and supports alertness with B vitamins, fruits, and coffee fruit extract.* Cognitivebalance promotes focus, clear thinking, and recall with sage, coffee fruit extract, folate, and B12.*

Bluebonnet

Men’s or Ladies’ ONE Multi These updated one-a-day vitamins are bursting with cutting-edge nutrients at potencies based on current science, plus the most updated recommended daily values (DV) of essential vitamins and minerals. These formulas include adaptogenic and immune-boosting herbs, plus an organic vegetable blend. Non-GMO. Free of soy, gluten, and dairy.

Gaia Herbs

Brain Support Formulas Nootropics—supplements that support mental performance— can play an important role in maintaining cognitive health.* Gaia Herbs has created a line of herbal blends precisely formulated to nourish your mind. Agile Mind supports healthy brain function and helps maintain healthy recall with turmeric, bacopa, and ginkgo.* Nootropic Focus supports healthy concentration to help you keep up with life’s demands with saffron, lemon balm, and spearmint.*

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Enzymedica

Heartburn Relief This formula offers 3 benefits in 1: Protects the esophagus from acid, offers relief for occasional heartburn in as little as 4 seconds, and naturally rebuilds the stomach lining.* This innovative formula creates a gel that sits on top of the “acid pocket” of the stomach.

This preserves natural gastric acids that are critical for digestion, and also aids in blocking the stomach contents from entering the esophagus.*

Jarrow Formulas

Jarro-Dophilus EPS Ultra Potent This potent formula supplies 50 billion organisms to safeguard the health of the intestinal tract. Eight complementary strains of probiotic bacteria are delivered to the intestines to optimize the amount of friendly bacteria.* Made with clinically documented strains. Room temperature stable, no refrigeration required.

New Chapter

Complete Organic Protein+ Original Chocolate This vegan protein is easy to digest and offers 20g non-pea protein.

The protein blend offers a complete amino acid profile from mung bean, brown rice, and whole-food seeds.

With clinically studied enzymes for easy digestion and better absorption. Organic, non-GMO, gluten- and soyfree, and vegan, this protein is great for any lifestyle!

KGC

Cheon Nok Red Ginseng & Deer Antler Velvet Extract If you experience stress, fatigue, and exhaustion, Cheon Nok may help!

This traditional concentrated extract is made from deer antler velvet and red ginseng, known to boost strength and endurance.* This formula is designed for people who want to experience a healthy life full of vitality.*

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B T G

June 2019

features 18 Men’s Health Tune-Up

Listen up, guys. Want to look better, feel younger, and run circles around those kids at the gym? Try our expert’s advice for optimizing health and vitality at any age.

T

22 Veggies for Breakfast Full-Flavor Smokehouse Burgers

p. 32

The latest guidelines recommend eating between 2½ and 6½ cups of vegetables every day. If this sounds like an impossible task, don’t worry. These simple, makeahead recipes can help you meet a third of your daily requirement before you even leave the house.

departments NEWS FLASH

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EASY ENERGY

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

8

Do You Need B Complex? If you’re feeling tired and sluggish, the answer is probably “yes.”

HERBAL ADVISOR

10

7 Herbs Everyone Should Consider Taking. These botanical basics can form the foundation of good health.

HEALING EDGE

12

EXPERT’S CORNER

June 2019

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COLLAGEN

27

The top 4 reasons to use this key supplement.

28

5 Safe Sunscreens. Protect your skin—and the environment—with these natural sun-blockers.

NATURAL GOURMET

16

CLEAN EATING

Stop fungal overgrowth in its tracks with these diet and supplement strategies.

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26

This tiny gland can cause big health problems if you don’t treat it with a little TLC.

14

Lean & Mean. A guy’s guide to building muscle the healthy, natrual way.

YEAST INFECTIONS

THYROID ISSUES

PURE BEAUTY

Nutritional Rx for Allergies. Seven tasty foods to stop the sneezing.

17

Our simple, four-step approach fight fatigue and boost energy naturally.

30

A Taste of Thai. Savor the harmonious balance of Thai cuisine with these easy recipes.

32

Transform Yourself. Making the switch to a plant-based diet is easier than you think.

F

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editor’s letter It’s a Guy Thing Let’s face it. When it comes to taking care of our health, most guys could use a hand. So in honor of Father’s Day (June 16), we’ve loaded this issue of The Healthy Edge with simple ways to help all the men in your life get fit, eat right, and maintain optimum health at any age.

In “Men’s Health Tune-Up” (p. 18), holistic health expert Jacob Teitelbaum, MD, offers a comprehensive plan to help men stay fit and virile as we age.

From sleep issues to flagging energy to hormone deficiencies, Teitelbaum takes a look at some of the most common health concerns of guys over 40 and provides effective, natural strategies for addressing them.

Want to get the most out of your trips to the gym? “Lean & Mean” (p. 14), can help you get buff with a healthful diet, supplement, and exercise regimen that doesn’t rely on sketchy substances that often cause more harm than good.

And if you love to fire up the grill but need to cut back on the meat—and be honest, guys, that describes a lot of us—check out “Transform Yourself” (p. 32). You won’t believe how delicious our meatless Full-Flavor Smokehouse Burgers are until you try them for yourself. Made with kidney beans, mushrooms, and grated beets, they even look like beef burgers. You honestly won’t miss a thing.

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. 5 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.

June 2019

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newsflash HONEY LINKED TO HEALTHY LIFESTYLE People who eat honey are more likely to eat a healthy diet and are less likely to be overweight or have high cholesterol or diabetes, according to a survey of 13,000 American adults. Those who regularly eat honey are more likely to keeps tabs on their intake of total calories, sugar, sodium, and gluten, while striving to eat plenty of fiber and protein. In short, they’re healthy eaters.

Honey contains vitamins, minerals, antioxidants, and enzymes that make it more nutritious and easier to digest than sugar.

CURCUMIN EASES ASTHMA AND ALLERGIES Curcumin, the active ingredient in turmeric root, can reduce asthma and allergy symptoms. A study of children in Brazil found that daily curcumin supplements, taken for six months, reduced the need for asthma medicine.

Another study of 200 Chinese adults with seasonal allergies found that taking curcumin for two months reduced sneezing and congestion.

5%

That’s how many of us eat the recommended amount of daily fiber: 25 grams for women and 38 grams for men up to age 50, and 21 and 30 grams, respectively, after that. Fiber is nature’s cleanser and helps prevent digestive problems, weight gain, cancer, high blood pressure, heart disease, and stroke. In addition to whole grains, here are some top sources of fiber: 1 cup raspberries: 8 grams 1 cup strawberries: 3 grams I medium pear, apple, banana, or orange: 3–5 grams ½ cup split peas, lentils, or black beans: 7–8 grams ½ oz. chia seeds: 5 grams 23 almonds (1 oz.): 3.5 grams 1 cup cooked broccoli, turnip greens, or Brussels sprouts: 4–5 grams 1 medium baked potato with skin: 4 grams

59 Minutes to Heart Health Aerobic exercise, such as brisk walking, has traditionally been the go-to type of exercise for heart health. But resistance exercise— using weights, resistance bands, or your own body weight—has surprising benefits. In a study of more than 12,000 people, resistance training for up to 59 minutes per week reduced risk for heart disease and stroke by 40–70 percent. That weekly 59 minutes could be broken down into shorter periods that are done once, twice, or three times per week. Resistance training for a longer weekly period didn’t deliver extra benefits.

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June 2019

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supplement advisor

By Vera Tweed

do you need b complex?

B vitamins act like spark plugs in your body, so if you’re falling short, your internal engine can’t run at full capacity.

“B

vitamins help provide energy by acting with enzymes to convert carbohydrates to glucose. They’re also are important in fat and protein metabolism,” says Elson Haas, MD, author of Staying Healthy with Nutrition.

“They’re very important for the normal functioning of the nervous system and are often helpful in bringing relaxation or energy to individuals who are stressed or fatigued.”

The Bs are also necessary for healthy skin, hair, and eyes. And, adds Haas: “The general muscle tone of the gastrointestinal tract is enhanced with proper levels of B vitamins, allowing the bowels to function most efficiently.”

Who Needs More Bs? Anyone who is under stress, periodically fasts, is losing weight, doesn’t eat grains, is vegan, generally eats a poor diet, takes medications that deplete Bs, or has digestive problems that impair nutrient absorption, such as celiac disease, or gluten or other food intolerances, is likely to fall short.

Lack of Bs can lead to irritability, depression, skin problems, lack of energy, confusion, problems with digestion, constipation or diarrhea, numbness or tingling in the hands or feet, and even a swollen tongue.

What’s in a B Complex?

The B vitamins were once considered to be a single vitamin, because they occur in combination in nature. As individual Bs were identified, these eight became recognized as essential: B1 (thiamine), B2 (riboflavin), B3 (niacin, niacinamide, or nicotinic acid), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).

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A few other nutrients aren’t considered essential Bs, but are related. In scientific literature, they have been given a B-vitamin number but are usually referred to by name only: choline (B4), inositol (B8), and PABA, or paraaminobenzoic acid (B10).

Different Forms B complex formulas may feature different forms of some B vitamins, including: Vitamin B12: Supplements may contain one or more forms of vitamin B12.

Cyanocobalamin is a synthetic form, and there are three natural forms: methylcobalamin, adenosylcobalamin, and hydroxycobalamin. Supplements with a natural form are sometimes called “methyl B12.”

Vitamin B9: Folic acid is the synthetic form, while folate is the natural form found in food. 5-MTHF, sometimes called “methyl folate,” is also a natural form, and is especially beneficial for people with digestive problems or a genetic inability to absorb the synthetic form.

Vitamin B6: Pyridoxal-5-phosphate (P-5-P) is the active form of the vitamin, which is better absorbed than pyridoxine.

Benfotiamine: A derivative of vitamin B1, it raises blood levels of the vitamin more effectively than thiamine.

How to Take B Vitamins Haas recommends taking a B complex with food and splitting your daily total into at least two servings, but note that some people find that taking Bs in the evening causes sleep issues. Start with a relatively low-dose B complex, with about 8-15 mg of vitamins B1 and B2.

Depending on how you feel, consider gradually increasing the dose to as much as 50–100 mg, once or twice a day.

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June 2019

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herbal advisor

7 herbs everyone should consider taking Herbal medicine has been used to treat or alleviate virtually every possible medical condition. Here, we highlight the 7 herbs you should always have on hand

H

erbalism, also known as botanical medicine, is a healing system based on the use of plants that are eaten or applied to the skin. Since ancient times, herbal medicine has been used worldwide by many diverse cultures to treat illness and to assist bodily functions.

Herbal remedies in the form of teas, extracts, tinctures, capsules, and tablets may be recommended by healthcare practitioners of different disciplines as a practical way to address a wide variety of health conditions.

People use nutritious plants for food and medicine, and the division between the two gets a little blurry, so much so that in some traditional systems, there is no line at all. In all, there are tens of thousands of healing plants on Earth, so the question becomes the narrowingdown process. We could discuss hundreds, of course, but seven herbs stand out as candidates that everyone should consider taking. Each one of these superior herbs does double duty as a culinary ingredient and a medicinal remedy.

1. Nettle Leaf Nettles are widely spread over the world and consist of about 500 species, mainly tropical, though several occur widely in temperate climates.

Imported from Europe, but now naturalized here, common stinging nettles, the perennial Urtica (from “to burn�) dioica, which can grow as high as seven feet, and the smaller, 10

annual Urtica urens, are fixtures in Western herbal medicine. Nettle is an herb with at least five distinct internal uses.

Because it is a mild, food-like plant, it is well tolerated, and widely useful. First and foremost, nettle is a traditional food. The leaves are consumed as a spinach-like vegetable throughout Europe. Nettle leaf is remarkably nutritious. Cooking or drying deactivates the sting. As medicine, nettle is a nutritive, building herb, which suggests nettle for conditions as diverse as eczema and nosebleeds. Nettle leaf is a very effective herb for the lungs, and would fairly appear on a top 10 list of general lung remedies. Nettle root is being recognized as an effective medicine for the prostate.

Nettle root has a complicated, but measurable, effect on human sex hormones. Numerous recent scientific studies have shown the benefit of this herb in inflammatory conditions of the prostate, including benign prostatic hyperplasia.

Herbalists in clinical practice have been forming a consensus over the

past two decades that nettle leaf is effective for allergy symptoms. Although the scientific research remains preliminary, it continues to point to the antiinflammatory properties of nettle. One study showed that nettle produced an anti-allergy effect. A 2013 paper stated that nettle has strong anti-inflammatory and anti-arthritic effects. A report in Phytotherapy Research found that nettle extract shows in vitro inhibition of several key inflammatory events that cause the symptoms of seasonal allergies.

2. Turmeric Long a favorite of yoga practitioners in India, turmeric, first and foremost, curbs inflammation. One of the active ingredients, curcumin, the pigment that gives turmeric its distinctive yellow color, has anti-inflammatory effects comparable to cortisone and phenylbutazone, the standard in drugs for inflammation.

Curcumin is nonsteroidal, so it has none of the ravaging side effects of steroid anti-inflammatories. These antiinflammatory qualities make turmeric suitable for the treatment of conditions as diverse as arthritis and a strained elbow.

A study looked at a combination of exceptional herbs, including turmeric. Forty-two patients with osteoarthritis were randomly assigned to receive an Ayurvedic preparation, containing (per capsule) 450 mg of ashwagandha, 100 mg of boswellia, 50 mg of turmeric, and 50 mg of a zinc complex, or a placebo, for three

June 2019

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4/29/19 11:10 AM

By Karta Purkh Singh Khalsa, DN-C, RH

months. The dosage was two capsules three times per day, after meals. The treatments were then crossed over.

Compared with placebo, the herb combination significantly reduced the severity of pain and the disability score.

Use 1 gram per day in capsules. If using a standardized extract containing a high proportion of curcumin, the dose is 1,500 mg of total curcumin content per day.

and memory in advancing age, a very promising direction.

Since gotu kola is basically a mild salad vegetable, the dose can be very high.

Many people use a modest dose of 1 gram per day in capsules for daily rejuvenation. Try a cup of gotu kola tea with honey before Fennel seed is recognized meditation. as an effective digestive

3. Ho Shou Wu

5. Triphala

Once it has been boiled in a special black bean liquid, Ho shou wu (Polygonum multiflorum) root is considered a superior Chinese medicine. Sometimes this herb is incorrectly known as “fo-ti” in America.

Ho shou wu is a major stamina tonic that supports healthy cholesterol levels and strengthens the heart. The action is long-term and very food-like. Ho shou wu can be cooked into food, or even prepared as a stew. Use a small daily dose, around 5 grams, for maintenance.

Triphala, an Ayurvedic combination of the fruits amlaki, haritaki, and bibitaki, is the classic herbal remedy for long-term digestive help. It tones the intestinal walls, detoxifies the system, and promotes easy evacuation. Triphala is suitable for children and is ideal for older folks who need just a little daily help with regularity. As a short-term laxative to detox the colon, use 6 grams per day. An easy bowel movement comes in about 8 hours.

4. Gotu Kola

Did You Know?

Gotu kola (Centella asiatica) is an herb with a long history of brain building.

Gotu kola, also called Mandukaparni, is a mainstay of herbal medicine in Ayurveda.

Widely considered a superior herb for the nervous system, gotu kola has a host of benefits. In Ayurveda, this herb is called “brahmi,” which means “godlike,” a reference to its anti-aging properties and to its use as an aid to meditation. It has a bitter taste and is cooling to the body.

Gotu kola strengthens memory, concentration, and intelligence, and stabilizes mood. Recently, a study out of Korea shows that constituents of gotu kola show potential for enhancing cognition

6. Fennel Seed

Nature’s Way Nettle Leaf supports your body’s normal histamineproducing response so you can enjoy life in the great outdoors all year round.

Nature’s Answer Gotu Kola Alcohol Free Extract is a powerful adaptogen that offers support for the nervous system and the immune system.

Gaia Herbs Turmeric Supreme Extra Strength combines standardized turmeric extract plus black pepper extract to support a healthy inflammation response.

aid. It is also considered helpful for relieving pain, and boosting the metabolism.

Fennel seed is probably the world’s most effective gas remedy, even for kids. In one study, parents gave their infants a fennel preparation. The 121 colicky infants randomly received 5–20 ml of a 0.1 percent fennel seed oil emulsion, or placebo, up to four times daily, for one week. Parents kept symptom diaries for the week, as well as the week before and the week after. The kids taking the fennel formula had a significant 45 percent decrease in colic symptoms, compared to a 5 percent symptom drop from the placebo. Overall, fennel eliminated 65 percent of the colic.

Planetary Herbals Triphala is a blend of harada, amla, and behada, and it supports the body’s natural cleansing process.

Another randomized study looked at 93 healthy breastfed infants with colic.

For seven days, they consumed a dose of fennel mixture twice daily before breastfeeding. Crying time dropped (by an average 2 hours per day) in 85.4 percent of infants in the fennel group, compared to 48.9 percent for placebo. And a 2017 meta-analysis of 14 trials with 1,927 participants suffering from different acute and functional gastrointestinal disorders found many preparations of fennel to be effective in infantile colic.

7. Dandelion Root A famous liver herb, dandelion root does double duty as a digestion-enhancing bitter and a super detox remedy that acts to increase bile flow. Take as tea, tincture, or capsules. Three thousand milligrams per day is a good dose. You might enjoy roasted dandelion root, brewed as a delicious coffee substitute.

Solaray Fennel offers 450 mg of fennel seed to aid with digestion, and ease bloating and gas.

Traditional Medicinals Organic Roasted Dandelion Root gently stimulates the liver and supports healthy digestion.

The Healthy Edge

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4/29/19 11:10 AM

healing edge

By Vera Tweed

nutritional rx for allergies Arm yourself with foods that reduce inflammation, support immune function, and ease allergy symptoms

I

t’s hard to be enthusiastic about nice weather when you suffer from the itchy eyes, sneezing, congestion, and runny nose associated with allergies. But these potent immune-boosting foods can help.

Pineapple is a good source of bromelain, an enzyme that can reduce nasal swelling, making it easier to breathe.

Studies show that it inhibits the development of airway diseases and asthma. Try this: Grill thick slices of pineapple til lightly browned, and serve with coconut ice cream; combine chopped pineapple, diced red peppers, minced jalapeños, cilantro, and lime juice for a tropical salsa; toss pineapple cubes with shredded cabbage, chopped mint, sliced red onions, and a light mayobased dressing for a fruity slaw.

Onions are rich in quercetin, a flavonoid with potent antioxidant activity that acts as a natural antihistamine.

Quercetin works by blocking the production and release of histamines, compounds involved in the body’s allergic response, as well as inhibiting other allergic and inflammatory compounds. Other good sources of quercetin include apples (particularly the skin), red wine, capers, berries (particularly elderberry), dill, cilantro, black and green tea, citrus fruit, and banana peppers. Try this: Halve yellow onions, toss with olive oil, roast until golden, and drizzle with balsamic vinegar; sauté onions in butter, add beef or vegetable broth, sherry, and thyme, cook until onions are soft, and top with cheese, if desired, for a rich onion soup.

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Turmeric contains curcumin, a compound that inhibits the release of histamine and decreases oxidative stress. Curcumin has also been shown to increase nasal airflow and support immune response in people with allergies. Try this: Cook vegetables in coconut milk, turmeric root, curry paste, and black pepper until tender; stir turmeric, ground black pepper, coconut oil, and a pinch of saffron into cooked rice; add turmeric powder and black pepper to eggs scrambled with onions and smoked salmon.

Kefir, a fermented milk product, contains probiotics, which have been shown to treat allergies and enhance immune response. In one study, people who took probiotics had less congestion during allergy season, and showed reduced inflammation in the nasal passages. Other good sources of probiotics include yogurt, tempeh, natto, miso, dairy-free coconut kefir, and naturally processed sauerkraut.

Try this: Combine kefir, garlic, dill, chives, and a splash of vinegar for a healthy ranch dressing; purée cooked sweet potatoes and onions with curry paste and kefir for an easy soup; stir raspberry preserves into vanilla kefir and freeze for ice cream.

Tuna is rich in omega-3 fatty acids, which have anti-inflammatory actions and can block the production of chemicals that cause allergic reactions.

In one study, people with higher levels of EPA, an omega-3 fat found in fish, had lower risk of allergies. Additionally,

a higher intake of ALA, a type of omega-3 found in walnuts, flax, and chia, was associated with a decreased risk of allergic rhinitis. Try this: Mix canned tuna, walnuts, olives, minced onions, and spinach with kefir ranch dressing (see “Kefir,” left); toss pasta with tuna, garlic, arugula, and olive oil; top toast with avocado, onion, and thinly sliced seared tuna.

Oranges are rich in the natural antihistamine vitamin C and quercetin, and studies show that combining quercetin and vitamin C enhances availability and reduces inflammation.

Other good sources of vitamin C include bell peppers, broccoli, strawberries, papaya, and mangos. Try this: Chop seeded oranges and peels in a food processor, then simmer with agave or honey until thick for an easy marmalade; arrange orange halves in a baking dish, drizzle with honey and cinnamon, and bake until soft; juice oranges and kale for a power-packed breakfast drink.

Local honey may inoculate the body against local pollen that causes seasonal allergies. One study found that people with birch pollen allergies had 60 percent fewer symptoms and 70 percent fewer days with symptoms after eating honey with birch pollen. Try this: Purée kefir, coconut oil, honey, and turmeric for a probiotic-enhanced golden milk; stir honey into creamy peanut butter, add oats, and form into balls for a simple snack; whisk honey, mustard, and olive oil together for a tasty salad dressing.

June 2019

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4/30/19 5:20 AM

expert’s corner

By Emily Kane, ND, LAc

lean & mean

A guy’s guide to building lean muscle

Q:

I work out a lot, but never quite get the results I want. How can I get buff? —Carson L., Eureka, Calif.

A:

The ability to easily build lean muscle is partially genetic, but you can certainly make lifestyle choices that will enhance that “cut” look—or at least improve your body’s fat-to-muscle ratio. And remember: it’s not just about looking good. Muscle burns large amounts of the glucose we obtain from food, which prevents that glucose from turning into fat. So the more metabolically active muscle we have, the better it is for our overall health.

In general, there are five basic considerations for shifting the fat-to-muscle ratio in your body: • Get a diet tracker. This isn’t about “judging” yourself, but just keeping track of what you eat and calories you burn. There are many great online tools and apps that can help.

• Don’t forget to detox. Many toxins get stored in fat, so when you burn fat, they get released into the body. Flush them out safely and efficiently with liver-supportive supplements and other detoxification strategies.

• Find a replacement. Healthy meal replacements, especially protein shakes with no or low carbs, can help you burn fat and add muscle.

• Boost metabolism. Supplements of green coffee bean, chromium, garcinia, or raspberry ketones can give your body a little extra fat-burning power.

• Support lean muscle mass. Branched chain amino acids combined with exercise can make a significant difference.

Awesome Aminos The amino acids L-isoleucine, L-leucine, and L-valine are collectively known as branched chain amino acids (BCAAs).

They not only improve available energy, they also help control hunger and reduce stress-related cravings that occur from dieting and other life changes.

Studies show that taking 5–15 grams of BCAAs daily can help build muscle. I generally recommend starting lower, with 2 grams daily, in combination with 1–3 grams buffered Vitamin C and 50–150 mg of vitamin B6 in the pyridoxal-5-phosphate form.

Increase the dosage form there if you need to.

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Healthy Lifestyle Other than taking BCAAs before you work out, the best support for lean muscle mass is resistance training. Think squats, push-ups, or those stretchy exercise bands. You don’t need to add extra weight— usually, your own body weight will be enough. You’ll also need to increase your intake of lean dietary protein (up to 100 grams daily) when building muscle. Go for lighter, healthy sources such as whey, fish, and legumes. Try 20–40 grams of whey protein in water right after you work out.

Diet-wise, low carb is better than low fat for short-term weight loss, but either way can work. The important thing is to find an eating plan you can stick to for the long haul. And tap into your social network when trying to implement healthy lifestyle changes.

Food choices are hugely impacted by your social situation—especially when it comes to junk foods and alcohol. Don’t hang out with friends that are going to pressure you to drink or pile up those “all you can eat” appetizers on the table in front of you.

Developing healthy habits also means that you have to get out of “auto-pilot” with your food and activity choices and do things intentionally. Every time you walk into the kitchen, stop and ask yourself what your body needs—or if it really needs anything at all.

And hard-wire exercise time into your day. Workouts rarely happen spontaneously, so set a schedule and make yourself stick to it. That’s the only way to get consistent, long-term results.

June 2019

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The Fight Against Yeast Infections FUNGI ARE EVERYWHERE! There are millions of fungal organisms on Earth, and many of them are beneficial (including mushrooms and those in miso or kefir). But there are some bad fungi out there that can contribute to yeast infections. Candida albicans is a yeast-like fungus that lives predominantly in the intestines. Stress, antibiotic use, and a poor diet high in sugar and refined foods are just a few of the factors that can lead to the overgrowth of yeast in the body. As yeast spreads, it begins to spill out of the gut and into the bloodstream, finding new places that it can colonize. When we talk about yeast infections, most women think of vaginal yeast, a common area for yeast infection. But yeast can colonize almost anywhere, including the mouth (thrush), on the skin (nail fungus and athlete’s foot), or in the respiratory system.

This also means they can affect both men and women.

No matter where it goes, the basic protocol for dealing with yeast overgrowth remains the same. You must create an environment that

BY SALLY KARLOVITZ, CN

is unfriendly to yeast. To do this, start with the diet, eliminating foods that are feeding the yeast. This would basically be all forms of sugar, wheat products, fruit and fruit juice, and alcohol. Focus on fresh vegetables, lean meats, gluten-free grains such as quinoa, nuts, and fermented foods such as unsweetened yogurt and kefir.

In addition to diet, add probiotics. These friendly bacteria act as the main defenders to keep yeast in check in the intestinal tract.

Fermented foods supply probiotics, as do probiotic supplements.

Probiotic supplements may be helpful in yeast infection because they can be used in concentrated levels and can be taken in forms that directly release in the intestines where they need to go. Finally, utilize natural remedies to support the body and reduce the symptoms of yeast infection. Homeopathic formulas can be effective at relieving symptoms while also supporting the immune system to help fight off the infection.

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June 2019

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4/30/19 5:18 AM

Power Up Your Energy Levels

BY MARY ANN O’DELL, MS, RDN

IF YOU SEEM TO FEEL TIRED all the time, you are not alone. As a society we are overstressed and under-rested. Fatigue can be caused by anything from stress, pollution, insomnia, and poor diet to hypoglycemia, anemia, and low adrenal or low thyroid function. Here are some keys to fight fatigue and boost energy naturally:

EXERCISE TO ENERGIZE Exercise is a key part of a life full of energy.

Exercise improves your heart function and circulation, and just helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. So get outside and move—your body with thank you!

STAY HYDRATED Hydration is critical to maintain good energy levels. Be sure to drink enough clean fluids, such as purified water or coconut water, to stay hydrated. This is especially critical during the hot summer months.

NOURISH WITH GREENS Nourishing green foods such as wheat grass and chlorella provide a host of nutrients, protein and chlorophyll. They help feed the body and its cells, provide a non-stimulating form of natural energy.

ENERGIZE NATURALLY Yerba mate and guarana are herbs that increase energy quickly in the body. Balance these quick energy herbs with cordyceps, and you get sustained energy. Cordyceps is an adaptogen that normalizes the stress response in the body, helping to boost adrenal function and stamina.

With these positive changes, you can help boost your body’s energy production, helping you to have more energy and endurance.

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The Healthy Edge

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H T L A E H S ’ N E M P U E

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The Healthy Edge

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Sleep In the 19th century, the average American got about 9 hours of sleep per night. Then Thomas Edison invented the light bulb.

Today, we’re down to about 6¾ hours per night, which is like a 30 percent sleep “pay cut” for our bodies.

Making time to sleep is just part of the solution. You also need to manage stress and irritations, so you can relax.

For example, many of us watch the news, but these days, “news” content is often geared not to inform, but to keep you glued to the screen—so the network can rake in more advertising dollars. If you find watching the news enjoyable, by all means, keep watching. But if you find that it just makes you irritated or anxious, turn it off and use that time for sleep. You’ll feel much better, I guarantee it.

Stress can also adversely affect our hypothalamic sleep center. To overcome this, a few simple herbs can leave you sleeping like a baby. Two of my favorite formulas that can be taken together: 1. Nature’s Way Revitalizing Sleep Formula, an amazing mix of six soothing herbs 2. Terry Naturally Terrific ZZZZ, a restful mix of essential oils Another common sleep problem for men, especially if you’re overweight, is sleep apnea. A simple clue is that you snore like a jet fighter at night, and fall asleep easily during the day. Ask your wife if you snore and stop breathing a lot 20

at night, especially when lying on your back. If you find yourself getting elbowed in the ribs nightly, that’s a big clue.

A simple solution is to sew or pin a tennis ball (you can put it in a baggie) to the small of your pajama back. This way, lying on your back will be uncomfortable, and you’ll automatically turn on your side while sleeping, avoiding both apnea and getting elbowed by your wife. If daytime fatigue and somnolence persist, ask your doctor for a sleep study.

Optimizing Hormones For men, the key hormone to optimize is testosterone. I’m not talking about the bodybuilder poison, but safe, bioidentical testosterone.

Symptoms of low testosterone include erectile dysfunction, lack of motivation, and even depression. It can also be accompanied by a mix of high blood pressure, high cholesterol, diabetes (called metabolic syndrome), and weight gain around the midsection. All of these issues can be helped by seeing a holistic doctor who can prescribe bioidentical testosterone cream or pellets. Studies show that this not only improves sexual function and libido, but also brings down cholesterol, high blood pressure, and elevated blood sugars.

For testosterone testing, ignore the normal range. If your testosterone is less than 500 ng/dl, and you have any of the problems noted above, I would consider trying bioidentical testosterone

Nutrition and Energy It’s nearly impossible to get the optimal level of vitamins and minerals from the American diet, especially because food processing removes many of them from the final product. For this reason,

virtually everybody should take a good quality multivitamin.

Each morning, I take a dose of Nature’s Way Fatigued to Fantastic! Energy Revitalization System with an added scoop of D-Ribose powder. As far as I’m concerned, nothing beats this combination for optimizing health and vitality.

Two published studies showed that this combination increases energy by an average of 61 percent after three weeks, which is nothing short of astounding. If you don’t like vitamin powders, try Country Life Core Daily 1 Multi for Men. As for diet, don’t forget that chocolate, coffee, and tea are health foods, chockfull of nutrients. Salt is okay too (unless you have heart or kidney failure). We now know that a salt restricted diet only lowers blood pressure by about three millimeters. Instead of restricting salt, the best prescription for high blood pressure is to increase your potassium intake, along with magnesium and vitamin D. Your multivitamin should contain the latter two. Potassium can be found in bananas, avocados, and tomato products.

Overall, aim to eat a whole foods diet.

There is no one diet that is best for everybody, so eat what makes you feel good. Cut out the excessive sugar intake from sodas and fruit juices. And if your diet is healthy overall, it doesn’t hurt to indulge yourself once in a while.

Digestion Got acid reflux? The problem isn’t excess acid, but poor digestion. When you can’t digest your food, it starts to reflux and then any acid hurts. Not only do prescription acid blockers fail to address the cause of the problem, they also have been shown to increase the risk of death, osteoporosis, and Alzheimer’s disease when taken long-term.

Instead, improve your digestion by using plant-based enzymes, such as Enzymedica Digest Gold, and using a vinegar-based salad dressing with larger meals. Also take chewable DGL for six weeks, and then as needed to heal your stomach. A complete program for optimizing digestion can be found on the free phone app Cures A–Z.

June 2019

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4/30/19 5:19 AM

TODAY'S

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Both are kosher-certified by KOF-K and non-GMO verified by the NSF® True North Program and incorporate sustainably harvested herbal extracts and plant-sourced enzymes to optimally breakdown nutrients while being gentle on the digestive tract, as well as organic vegetable blends and targeted nutrients that address the specific health and nutritional needs of women and men. Most importantly, they deliver all of this wholesome goodness in just ONE easy-to-swallow vegetable capsule per day, which is why they are nature's best solution for today's busy lifestyles.◆ • One Capsule Daily • Whole Food-Based • Suitable for Vegetarians • Kosher Certified • Non-GMO Certified by NSF® True North Program† • Free of Common Allergens (soy, gluten & milk)

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4/30/19 5:19 AM

Having trouble packing enough vegetables into your diet?

These simple, make-ahead recipes can help you meet a third of your daily requirement before you even leave the house By Lisa Turner

PHOTOS BY PORNCHAI MITTONGTARE

he latest guidelines say that you should eat between 2½ and 6½ cups of vegetables per day.

That’s a lot of veggies, and can be hard to do—unless you start early. Try these simple, savory breakfast recipes to sneak in a full cup of vegetables with your morning meal.

Frittata Muffins (recipe p. 24)

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Root Vegetable Hash Serves 6

Sweet potatoes, turnips, parsnips, purple potatoes, and kale make this a hearty, fiber-rich morning meal. You can prep the root vegetable base in advance, then sauté with precooked breakfast sausage and shredded kale in the morning for a fiveminute breakfast.

1 1 2 3 2 1 2 2 4

small sweet potato, diced medium turnip, diced small parsnips, diced small purple potatoes, diced Tbs. olive oil, divided lb. precooked turkey sausage or vegan sausage, sliced cups loosely packed shredded kale garlic cloves, minced, optional oz. Asiago or other sharp cheese, grated

1. Preheat oven to 400°F. On large rimmed sheet pan, toss sweet potatoes, turnip, parsnips, and potatoes with 1 Tbs. olive oil. Sprinkle with salt and pepper, and roast 25 minutes, stirring once or twice, until just tender.

2. Heat remaining olive oil in large skillet, and sauté sausage, kale, and garlic, if using, until kale is wilted. Stir in cooked root vegetables, transfer to individual serving dishes, sprinkle with cheese, and serve immediately.

PHOTOS BY PORNCHAI MITTONGTARE

Per serving: 380 cal; 26g prot; 19g total fat (4.5g sat fat); 28g carb; 85mg chol; 730mg sod; 5g fiber; 4g sugars

Ginger-Beet Smoothie Serves 4

Beets, spinach, celery, fennel, and cucumber are whirled into a bright, nutrient-packed smoothie that can be made the night before, then shaken up before serving. Steamed beets add a creamier texture, but you can grate raw beets for faster prep.

Or swap in leftover cooked sweet potatoes or winter squash.

1 large red beet, cooked (or raw and grated) 1 cup loosely packed baby spinach leaves 1 medium stalk celery 1 small fennel bulb, cored and chopped ½ large cucumber, peeled and seeded 1 1-inch piece peeled and chopped ginger root 1½ cups vanilla almond milk 1. In a high-powered blender, combine beets, spinach, celery, fennel, cucumber, ginger, and almond milk. Purée until smooth and creamy, adding more almond milk as needed to thin to desired consistency.

2. Serve immediately, or transfer to quart jar with tight-fitting lid, and store overnight. Shake well before serving.

Per serving: 60 cal; 2g prot; 1g total fat (0g sat fat); 11g carb; 0mg chol; 110mg sod; 3g fiber; 5g sugars

The Healthy Edge

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1 1

can chickpeas, drained large avocado, peeled and pitted 1 cup thawed frozen green peas 1 cup loosely packed chopped greens (kale, spinach, or chard work well) 2 Tbs. olive oil Juice from ½ lemon 4 large slices whole-grain, gluten-free, or paleofriendly bread, toasted 1 medium yellow pepper, cored and thinly sliced 1 small red onion, thinly sliced 1 cup loosely packed baby arugula

Avocado Hummus Toast Serves 4

Avocado and green peas are whirled with Avocado Hummus chickpeas for a bright, lemony hummus. Make itToast the night before, then spread on toast with Serves 4peppers, arugula, and red onions. Or yellow Avocado and green peas are for a to-go meal. turn it into a breakfast wrap whirled with chickpeas for a bright, lemony hummus.

Make it the night before, then spread on toast with yellow peppers, arugula, and red onions. Or turn it into a breakfast wrap for a to-go meal.

1 can chickpeas, drained 1 large avocado, peeled and pitted 1 cup thawed frozen green peas 1 cup loosely packed chopped greens (kale, spinach, or chard work well) 2 Tbs. olive oil Juice from ½ lemon 4 large slices whole-grain, gluten-free, or paleo-friendly bread, toasted 1 medium yellow pepper, cored and thinly sliced 1 small red onion, thinly sliced 1 cup loosely packed baby arugula

1. Combine chickpeas, avocado, green peas, greens, olivepeas, oil, 1. Combine chickpeas, avocado,

and lemon juice in blender greens, olive oil, and lemon juice in or food processor, and purée blender or smooth. food processor, and until purée2. until smooth.

Spread each piece of toast with hummus. yellow 2. Spread each piece of Divide toast with hummus. pepper, onion, and arugula Divideamong yellowtoasts, pepper,and onion, and serve im-arugula among toasts, and serve immediately. mediately.

Per serving: cal; 12g Per350 serving: 350prot; cal;17g 12g total prot;fat (2.5g sat fat); 41g chol; sat 280mg 8g fiber; 17gcarb; total0mg fat (2.5g fat); sod; 41g carb; 5g sugars 0mg chol; 280mg sod; 8g fiber; 5g sugars

Frittata Muffins Makes 12 Muffins

Pictured on Page 22 These simple, to-go frittata muffins include leeks, mushrooms, asparagus, and tomatoes. Make a big batch in advance, and freeze for future use— just pop them in the microwave for a fast, protein- and fiber-rich morning meal on the go.

6 ½ ½ 4 1 1 1 1 4

eggs tsp. salt tsp. pepper oz. shredded fontina cheese cup loosely packed chopped chard small leek, thinly sliced crosswise cup mushrooms, thinly sliced cup sliced asparagus oil-packed sundried tomatoes, finely chopped

1. Preheat oven to 350°F. Whisk together eggs, salt, and pepper in medium bowl.

Stir in cheese, chard, leek, mushrooms, asparagus, and tomatoes.

2. Spoon mixture into 12 lightly greased muffin cups. Bake 20–22 minutes, until just set. Let cool 5 minutes, remove from tins, and serve immediately, or cool completely and refrigerate or freeze.

Per muffin: 100 cal; 7g prot; 7g total fat (3g sat fat); 4g carb; 105mg chol; 240mg sod; 1g fiber; 1g sugars

They won’t replace the fiber or the full spectrum of antioxidants found in whole vegetables, but these supplements can help fill some gaps if you have difficulty getting your recommended daily servings.

Sulforaphane, or sulforaphane glucosinolate, found in broccoli, cabbage, and other cruciferous vegetables, is a powerful anticancer agent.

Beta carotene,

Vitamin K,

Vitamin C

Anthocyanins

Lutein, a yellow

a reddish-orange plant pigment found in carrots, sweet potatoes, winter squash, and dark leafy greens, supports immune health and may protect against cancer.

found primarily in leafy greens, helps blood clot and is important for heart health and strong bones.

is a powerful antioxidant found in bell peppers, broccoli, kale, and other vegetables.

It helps repair tissues, supports immune health, and protects against cancer and heart disease.

are purple-colored antioxidants found in red cabbage, red onions, purple potatoes, and chard (beets have similar antioxidants called betalains).

They’re important for heart health and reduced cancer risk.

plant pigment found in peppers, corn, leeks, summer squash, and leafy greens, promotes eye health and vision, and protects against macular degeneration and vision loss.

Potassium, found in tomatoes, potatoes, spinach, beets, and other vegetables, is an electrolyte that balances the effects of sodium, stabilizes blood pressure, and reduces the risk of heart disease.

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

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4/29/19 11:09 AM

Thyroid Health

BY SALLY KARLOVITZ, CN

THE THYROID GLAND IS RESPONSIBLE for many processes in the body. It produces hormones responsible for growth and development, metabolism, and oxygen use, so its function is important for every cell in the body, and its effects are felt throughout the body.

While some people have an overly active thyroid, called hyperthyroidism, the more common condition is hypothyroidism, when the thyroid is sluggish or underactive. With hypothyroidism, the thyroid doesn’t make enough thyroid hormone. Symptoms can include constipation, depression, fatigue or feeling sluggish, weight gain, paleness, dry skin, sensitivity to cold, and thin brittle hair or fingernails.

While it’s important to check with a qualified health care practitioner before starting any thyroid regimen, there are some good natural approaches that can support healthy thyroid function and can help a person feel better if they have hypothyroid function.

Good lifestyle habits for a hypothyroid condition include eating a well-balanced, high fiber diet, controlling stress, and exercising regularly. Moderate your intake of goitrogens in the diet, foods that contain substances that may interfere with the body’s ability to absorb and use iodine. Examples include turnips, cabbage, soybeans, pine nuts, and millet. Cooking may help inactivate goitrogens, so these foods can be consumed if they are served cooked and not raw.

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Certain nutrients and herbs can be helpful for a person with mild low thyroid. Iodine is an element that enables the thyroid to produce thyroid hormone. If iodine is deficient in the diet, it can create a hypothyroid condition. Seaweed, iodized salt, cod fish, and shrimp are good sources of iodine.

Tyrosine is an amino acid that is a precursor to thyroxine (a thyroid hormone). Tyrosine converts thyroid hormone to adrenaline during stress, thus making it a crucial component of a healthy thyroid gland.

Terry Naturally

Thyroid Care Iodine with l-tyrosine.

Supports thyroid & complete metabolic function.* Daily energy.*

June 2019

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4/30/19 5:21 AM

Top 4 Reasons to Use Collagen

BY SALLY KARLOVITZ, CN

COLLAGEN IS AN IMPORTANT structural protein in the body. There are more than 20 types of collagen, but types I, II, and III are the most prevalent in the human body.

Youthful Skin. As we age, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting types I and III collagen has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging. One study found that oral collagen in women improved skin elasticity and moisture.

Lean Muscle. Hydrolyzed collagen contains high ratios of nitrogen-rich amino acids, important in muscle protein synthesis. This helps support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss.

Joint Health. Type II collagen plays a role in joint health, so collagen is commonly used by those dealing with joint pain. One research review found that supplements containing collagen helped decrease painful symptoms and improve joint function in people with osteoarthritis. As the supplement was absorbed, collagen accumulated in the cartilage, and this helped to rebuild the extracellular matrix.

Gut Health. Collagen is part of the connective tissue in the gut, and it can help support the lining of the intestinal tract. Collagen is rich in the amino acids glycine and glutamine, which are beneficial for promoting digestion and supporting a healthy gut barrier.

Ancient Nutrition

Dr. Axe Multi Collagen Protein Cold Brew Complete collagen powder with collagen type I, II, III, V, & X. Supports a healthy gut, skin, & joints.* Smooth cold-brew coffee flavor, lightly sweetened with stevia.

Youtheory

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Skin, hair, & nail formula.*

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Reduces fine lines & wrinkles.*

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Liquid collagen in premeasured tubes.

Collagen protein plus 8 energyboosting vitamins, minerals, amino acids, & antioxidants.

Collagen Liquid

Convenient & portable.

A great way to jumpstart your day!

The Healthy Edge

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4/30/19 5:21 AM

pure beauty

By Sherrie Strausfogel

5 safe sunscreens Enjoy the great outdoors this summer with natural sunscreens

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elanin, which is mostly overlooked in sunscreen science, may be the key to creating sunscreens with powerful antioxidants and anti-inflammatory ingredients that actually reverse sun damage and improve skin health. How so? The UV rays that cause cellular damage to the skin also activate melanin production, resulting in uneven skin tone (melasma), sunspots, and even skin cancer.

However, melanin is also your body’s built-in UV protection, absorbing UV light and defending the DNA in your skin cells.

“Modern science is uncovering the molecular benefits of botanicals that effectively treat the melanin pathway and provide robust defense against sun damage,” says Tanuj Nakra, M.D., F.A.C.S., of TOC Eye and Face in Austin, Texas.

He is also cofounder of AVYA Skincare, a product line for diverse skin tones that addresses the health of the skin’s melanin cycle in addition to wrinkle reduction.

“Turmeric, for example, fights inflammation at the molecular level, stimulates the body’s own antioxidant enzymes, and protects the skin against free radicals and oxidative environmental stress,” Nakra says. “Neem is an ancient botanical antioxidant with antibacterial and antimicrobial properties that prevents acne and protects the skin. Its astringent action exfoliates and decreases pore size, while a high content of vitamin E soothes irritation. The peony flower has been prized for thousands of years for its antioxidant and anti-inflammatory properties. It’s a remarkably effective complexion stabilizer that brightens and soothes the skin.”

For better skin health, choose sunscreens with healing and nourishing botanicals as well as UV protection from mineral sunscreens—micronized zinc oxide and titanium dioxide.

These do not irritate skin the way the active ingredients in chemical sunscreens—oxybenzone and octinoxate—can.

Both mineral and chemical sunscreens provide full-spectrum sun protection. However, mineral sunscreens physically sit on the skin to reflect UV rays, while chemical sunscreens must be absorbed to work.

“Chemical sunscreens rapidly deactivate with sunlight exposure,” says Nakra. “In contrast, physical sunscreens do not deactivate. The two major ways to protect skin from the sun are to apply a full-spectrum, non-chemical sunscreen that prevents cellular damage and pigment problems, and to incorporate molecular antioxidants to reverse ongoing damage and restore healthy skin radiance.”

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Soften skin and protect it from UV rays all at once with Derma E Sun Defense Mineral Oil-Free Sunscreen SPF 30. This oil-free, lightweight, non-greasy facial formula delivers broad-spectrum UVA/UVB protection with non-nano zinc oxide, and anti-aging antioxidant defense with vitamin E and green tea.

Banish white sunscreens with Badger Tinted Sunscreen Cream SPF 30. This tinted zinc oxide sunscreen provides powerful UV protection for face and body, while anti-aging sea buckthorn, jojoba, and vitamin E oils moisturize skin. The creamy formula goes on smoothly with just enough color to enhance skin tone.

Stay active and protected all summer long with All Good Sport Sunscreen Spray SPF 30. This convenient air powered spray provides non-chemical UVA/UVB protection with zinc oxide.

Soothing aloe vera and calendula, plus antioxidant-rich buriti and green tea, help defend skin’s cellular health. It’s water resistant for 80 minutes and reef friendly.

Keep delicate skin safe from the sun with Babo Botanicals ClearZinc Sunscreen SPF 30. This extra sensitive formula is perfect for babies, kids, and grown-ups too. The zinc oxide offers broad spectrum protection and is water resistant up to 80 minutes. This antioxidant-rich formula offers soothing benefits from aloe vera, shea butter and calendula.

Get safe sun protection anywhere with Thinksport SPF 50+ Sunscreen. Considered to be the standard in safe sun care, this sunscreen offers broad-spectrum UVA/UVB protection with non-nano zinc oxide, and is water resistant up to 80 minutes, all without compromising the safety of the formula. This sunscreen is gluten- and chemical-free, and reef safe.

June 2019

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4/29/19 11:12 AM

It’s time to focus on eye health.

Get Macula 30+ Right ingredients, right ratios Introducing Macula 30+, the latest in eye health care; formulated by one of the world’s leading research scientists in eye health nutrition to help maintain normal macular density and promote macular health as you age.* A healthy macula is a critical part of the eye for vision throughout life. It is constantly under stress, and as we age, many people develop significant problems that impact their vision. This formula provides the right nutrients in the right ratios to not only fortify the macula but also to support healthy visual performance, which includes the ability to see in low light and the ability to recover from glare.*

Quantum Health now offers a complete line of vision supplements that support eye health at any age.

Digital Blue helps filter digital blue light and helps optimize visual performance.* SEE Lutein+ provides nutritional support for healthy eyes.*

Learn more at QuantumHealth.com/macula30

Every purchase helps prevent childhood blindness. * 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.

© 2018 Quantum Health

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4/29/19 11:12 AM

natural gourmet

a taste of thai

You don’t have to be a chef—or from Thailand—to cook Thai-inspired meals layered with exotic flavors

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RECIPE PHOTOGRAPHY THIS STORY: PORNCHAI MITTONGTARE

ave you ever noticed how certain cuisines, in their philosophies and primary components, are innately healthier than others? This is especially true of the classic cuisine of Thailand. The pursuit of harmony and balance, the preponderance of grains and vegetables and herbs over lesser portions of meats and fish, and the emphasis on the freshest ingredients possible all contribute to a remarkably healthy and immensely flavorful mealtime.

The flavors of Thai food are complex, and deliberately so. Every dish should have at least three or more of the five fundamental taste senses: sour, sweet, salty, bitter, and spicy. These might be provided, for example, by kaffir lime (sour), palm sugar (sweet), nam pla fish sauce (salty), Holy basil (bitter), and bird’s eye chilies (spicy). The goal is to create sensations that play one against the other to allow the emergence of an harmonious whole.

The ingredients common to Thai cooking provide an additional benefit as well—they’re often blessed with medicinal properties. Ginger, for instance, has long been proven to provide multiple gastric benefits; hot chili peppers contain capsaicin, which has significant anti-inflammatory properties; and lemon grass is used in Ayurvedic medicine for nasal congestion.

Shrimp Lettuce Wraps w/ Dipping Sauce Serves 8 This fresh-tasting offering can be a stand-alone appetizer or part of a multi-dish meal.

Dipping Sauce: ⅓ cup lime juice ⅓ cup water ¼ cup nam pla (Thai fish sauce) 1 Tbs. toasted sesame oil 2 large cloves garlic, thinly sliced 1 1-inch piece fresh ginger, peeled & sliced into thin matchsticks 2 inches lemon grass stalk, thinly sliced on diagonal 1 tsp. grated kaffir lime zest or 1 large kaffir lime leaf, thinly sliced Handful of chopped cilantro leaves & stems 1 Tbs. local honey 1 tsp. sambal oelek (hot chili paste), optional 30

Shrimp Lettuce Wraps: 1 ½ lbs. cooked wild-caught shrimp, coarsely chopped 1 cup seedless cucumber, peeled & diced ¼ cup chopped green onions 1 large carrot, peeled & diced 1 small mango, peeled & diced ⅓ cup chopped cilantro leaves & stems 8 whole Bibb lettuce leaves

1. Combine dipping sauce ingredients in large glass jar, and shake well to combine. Refrigerate a few hours or overnight to allow flavors to merge.

2. Toss together shrimp, cucumber, green onions, carrot, mango, and cilantro. Divide among lettuce leaves, and roll up leaves to make a hand-roll. Serve rolls with small bowls of dipping sauce on the side.

Per serving: 160 cal; 22g pro; 2g total fat (0g sat fat); 14gm carb; 160mg chol; 450mg sod; 2g fiber; 9g sugar

June 2019

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4/30/19 8:50 AM

RECIPE PHOTOGRAPHY THIS STORY: PORNCHAI MITTONGTARE

By Neil Zevnik

The heart of any Thai meal is the grain, specifically rice. It might be jasmine, white and sweet, or red rice, which is rich in anthocyanins. Or it could be black rice, sticky and blessed with antioxidants.

Whatever the choice, it usually accompanies numerous dishes, most of which emphasize vegetables, with small portions of fish, chicken, or beef being the most common protein sources. Fresh herbs are typically liberally scattered throughout, and embellishments include various sauces, sambals, and condiments, which contribute more notes to the harmonious interplay of the five fundamental tastes.

And here’s the thing: you don’t have to school yourself in traditional Thai dishes in order to enjoy the pleasures and benefits of this cuisine. Use the basic tenets and many of the readily available ingredients to create your own culinary riffs. Try different types of rice, or branch out into other grains such as quinoa and freekeh. Surround your grains with small amounts of quickly cooked protein and generous helpings of vegetables. Use fresh ginger, lemon grass, and kaffir lime to brighten a soup or punch up a stir-fry.

An especially easy and delicious notion is adding small sides to complement your primary dishes. Chop some cucumbers with mint leaves, minced hot chili, a dribble of honey, and a splash of vinegar; or stir together a little coconut milk and nam pla with minced lemon grass, ginger, and garlic. These accents lend depth to your meal, and contribute to providing the harmony and balance of the five fundamental tastes.

Simple in its emphasis on fresh and healthy ingredients, and complex in its interweaving of tastes and textures, Thai cuisine is a perfect place to begin exploring the ethnic kitchen.

Coconut Jasmine Rice w/ Peas & Mint Serves 4 as a side dish Serve this with a quick stir-fry of chicken & veggies for an easy mid-week supper.

1 cup coconut milk ½ cup water 1 Tbs. nam pla (Thai fish sauce) 1 cup organic jasmine rice 1 cup frozen organic petite peas ¼ cup shredded fresh mint leaves

1. In medium saucepan, combine coconut milk, water, and nam pla, and bring to a boil. Add rice, and reduce heat. Simmer until liquid is absorbed, about 13 minutes. Remove from heat, let rest 5 minutes, and stir with fork to fluff.

2. Heat peas, add to rice, and stir gently to combine.

Transfer to serving bowl, sprinkle with mint leaves, and serve.

Per serving: 200 cal; 5g pro; 1g total fat (1g sat fat); 41gm carb; 0mg chol; 230mg sod; 2g fiber; 2g sugar

YOUNG GINGER That slightly dry, brown-skinned ginger at your local supermarket is all well and good, but if you can find fresh young ginger—so much the better! Try your local farmers’ market or health food store. It will often come with the stalk and leaves still attached; use the stalk as you would lemon grass, and the leaves for a marvelous ginger tea.

The Healthy Edge

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4/30/19 8:50 AM

clean eating

By Nicole Brechka

transform yourself Milan Ross embraced a plant-based diet—and in the process, he lost more than 200 lbs. and found a passion for helping others

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hen Milan Ross couldn’t fit on a Harry Potter ride with his 7-year-old son, he knew he had to make some significant changes in his life. He weighed 480 lbs. and struggled to walk and stand. But things were about to shift for Ross—he decided to take part in a seven-day immersion program designed to help people transition to a natural, plant-based diet.

That fateful week ended up transforming his body and his life.

Today, Ross is almost unrecognizable after shedding 225 lbs. He follows a vegan diet and lectures across the country about his journey to health and happiness. He’s also coauthored two books with Scott Stoll, MD, who created the seven-day immersion program that Ross attended: The Change: Transforming Yourself and Your Body into the Person You Want to Be and The Change Cookbook. Here, he shares a favorite recipe from the cookbook.

Full-Flavor Smokehouse Burgers Serves 8 Smoked pepper, BBQ sauce, and a few minutes on the grill impart a wonderful smokiness to these burgers, while mushrooms lend a satisfying meaty flavor. And because these burgers contain grated beets, they even look like beef burgers.

PHOTOGRAPHY: PORNCHAI MITTONGTARE

1 cup unsalted raw walnuts ½ cup uncooked quick-cooking oats 1 medium white onion, finely chopped 4 cloves roasted garlic 1 Portobello mushroom, stemmed and finely chopped 1 tsp. chopped fresh thyme ½ medium beet, grated 15-oz. can kidney beans, rinsed and drained ¼ tsp. smoked salt ½ cup cooked brown rice 3 Tbs. BBQ sauce ¼ tsp. smoked pepper ⅛ tsp. oregano ⅛ tsp. garlic powder 1. Place walnuts in dry skillet, and cook over medium heat, stirring frequently, until nuts are fragrant and golden. Transfer to food processor.

2. Place oats in skillet, and toast over medium heat 3–5 minutes. Add to food processor, and pulse until you have a fine meal. Set aside.

3. Lightly spray large skillet with nonstick cooking spray, and heat to medium heat. Add onion, and sauté, stirring frequently, until translucent. Add roasted garlic, mushrooms, and thyme, and cook until mushrooms are soft. Remove from heat, and stir in beet until it releases its color.

4. Place kidney beans and salt in large mixing bowl, and mash until only a few beans remain whole. Add cooked brown rice, reserved walnut mixture, reserved mushroom mixture, BBQ sauce, and spices, and mix thoroughly until you’ve formed moldable dough.

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5. Preheat outdoor grill or grill pan to medium. Divide the burger mixture into 8 equal portions, and mold into patties. Arrange patties on grill, and cook 3–4 minutes per side. Serve burgers on toasted whole-grain buns with tomato and onion slices, or other favorite burger toppings.

Per serving: 530 cal; 20g prot; 41g total fat (3.5g sat fat); 31g carb; 0mg chol; 900mg sod; 15g fiber; 10g sugars

June 2019

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4/30/19 8:52 AM

Ridgecrest Herbals

EssentialEyes Full spectrum vision defense.*

WishGarden

Sleepy Nights Herbal sleep aid.*

Help fight blue light damage & reduce electronic eye strain.*

Supports healthy sleep cycles.*

Protect macular & retinal health.*

With passionflower, skullcap & hops.

Enhance low light vision.*

No kava or valerian.

All Good

Sport Sunscreen Spray SPF 30 Broad spectrum UVA/UVB natural mineral protection.

Easy application spray.

Water & sweat resistant (80 minutes).

Coral reef friendly.

Kal

Folic Acid Methyl B12

Byron By Skincare

Body Souffle with Cinnamon + Clove Light, fluffy body moisturizer.

Combines replenishing macadamia & chia seed oils.

Enchanting spicy chai aroma, combining sweet orange and delightful cinnamon oil.

Newton Homeopathics

Sciatica – Nerve Care

ActivMelt instant dissolve micro tablets.

Formulated for associated symptoms such as sharp or throbbing pain, inflammation, numbness and discomfort.*

Melts quickly to deliver nutrients instantly.

Safe, effective homeopathic remedy.

Natural raspberry flavor.

Offering health & balance instead of symptom suppression.

800 mcg folic acid & 1000 mcg Methyl-B12.

Crisp Green Heritage Store

Black Seed Oil Powerful antioxidant.* May benefit the immune system.* With naturally occurring thymoquinone.

Crispy Fruit – All Apple 100% freeze-dried Fuji apple – nothing else!

Light crispy texture, fresh apple taste.

No additives or preservatives.

Non-GMO. The Healthy Edge

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4/29/19 11:11 AM

We stand by

our standards.

Everything we sell fulfills our Hardcore Healthy Commitment.

So when you shop here, you can trust that whatever you pick up is truly healthy, natural and good for you.

HARDCORE HEALTHY No junk, No joke.

Artificial sweeteners

Artificial fats and trans-fats

Artificial preservatives

Bleached or bromated flour

Artificial colors or flavors

High fructose corn syrup

Added hormones

Antibiotics

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High-energy, high-potency daily multivitamin.

Contains B vitamins, antioxidants, & minerals.

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

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4/29/19 11:07 AM