Healthy Edge Magazine Akin's OCT2020

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October 2020

FALL SUPERFOODS seasonal produce with surprising benefits

HOW TO STAY GMO-FREE ALL WINTER LONG ARE CARBS REALLY THAT BAD?

WHAT YOU NEED TO KNOW ABOUT

FOLATE plus

ROASTED PEAR-BUTTERNUT SOUP P. 20

OUR ULTIMATE ADAPTOGEN GUIDE

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Try Something New Wholly Veggie!

Cauliflower Wings & Tempura Broccoli Wholly Veggie introduces new bake ‘n snack products that celebrate the vegetable! That means good wholesome veggies, tasty toppings, and voila! Tasty, veggie-filled foods to keep you going throughout the day. Gluten and soy free. Choose from Kung Pao Tempura Broccoli, Ranch Cauliflower Wings

Purely Elizabeth

Vanilla Almond Butter Grain Free Granola This grain-free almond butter granola is made with hints of vanilla, creamy almond butter, and superfood seeds creating irresistible clusters baked with MCT Oil. Award-winning taste + nutrient-dense ingredients means the perfect granola for gluten free, keto and paleo diets.

Ancient Nutrition

Multi-Collagen Beauty + Sleep This revolutionary multi-collagen complex includes clinically studied fermented collagen from eggshell membrane, which has been shown to improves appearance of crow’s feet after 4 weeks and skin tone after 8 weeks.* Enhanced with magnesium, ashwagandha and antioxidants, this formula promotes healthy skin, hair and nails, restful sleep and a healthy response to stress.*

Garden of Life

Kids Immune Gummy For the seasonal challenges that kids face, this new tasty gummy combines antioxidant whole food vitamins C and D along with zinc to provide the nutritional support they need to stay healthy.* The organic kids immune gummy has a great cherry flavor, and is made without sugar, artificial flavors, toxic pesticides or s. Naturally sweetened with monk fruit.

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Nuco

Coconut Cassava Wraps Try this new natural alternative to breads and tortillas, with less coconut flavor compared to the Original Coconut Wraps. Made with fresh cassava, not processed cassava flour. These lower carb wraps are perfect for sandwiches, tacos, desserts, and more! Wrap your favorite ingredients, or just snack on them out of the bag.

Free of grains, gluten yeast, starch, soy, egg, lard and dairy.

Paleo and vegan.

PlantFusion

Vegan Biotin Biotin is an important part of the vitamin B family known for its role in promoting healthy hair, skin and nails. It is also an essential cofactor in the metabolism of nutrients including carbohydrates, fats and amino acids. This vegan certified biotin to help strengthen hair and nails, boost energy and mood, and help stabilize blood sugar.* Supplies 5000 mcg per serving.

Gaia Herbs

New Women’s Health Formulas Fertility Support helps support healthy hormone levels and ovulation rhythm.* It’s formulated with traditional herbs for healthy reproductive function, including chaste tree, ginger and cramp bark. Nighttime Comfort addresses both sleep and hormone balance during menopause.* Made with a blend of black cohosh, mimosa, passionflower, and St. ohn s wort, it helps women remain comfortable while navigating the natural changes during menopause.*

MaxiVision

Immune Boost Support your immune system naturally with this balanced formula. Published studies have shown that a specific combination of selenium and zinc, and well-balanced amounts of vitamin C and vitamin D support immune defense. * Doctor-formulated blend. Convenient once-a-day formula in vegetarian capsules.

8/24/20 11:09 AM

Try Something New Jarrow

Food First

Folate FortĂŠ This advanced folic acid formula combines the active forms of folate, B6 and vitamin B12 as Methyl Folate, Pyridoxal-5Phosphate (P-5-P) and Methylcobalamin B12. These bioactive nutrients promote cardiovascular function, and they support DNA and neurotransmitter synthesis, homocysteine amino acid metabolism and healthy mood.* Once daily formula.

Microbiome Bar Support your Microbiome with this prebiotic fiber and gut health bar.

Each bar gives you a healthy source of 4 prebiotic fibers, beta-glucans, omega-3 fatty acids, fermented protein from grains and functional fiber. The bar is made from organic wheat, organic oats, organic barley malt and organic flax, and supplies 5 g protein and 7 g functional fiber. Available in Choco-Cherry Walnut and Sunny-Saskatoon Berry.

KGC

Koreselect Energy Need a kick start for the day? Start off the day with this Korean Red Ginseng supplement that helps provide healthy sustained energy throughout the day!* Recover from fatigue, sustain energy levels and improve focus with this aged ginseng root extract. The convenient single-serve concentrated liquid stick pack gives you that portable energy anywhere you go! Caffeine free.

Nuun Hydration

Immunity Formula Need a healthy pick-me-up and a boost of nutrients? This complete blend of electrolytes, antioxidants and botanicals help provide ongoing immune health support.* Natural blueberry tangerine flavor. Dissolve in 16 oz. of water for back-to-balanced water. Pop. Fizz. Drink. Balance.

Neocell

Beauty Shield Collagen Gummies A tasty way to take your collagen + antioxidants! These gummies supply collagen, astaxanthin, amla fruit extract and vitamin C, providing antioxidant support from free radicals and helping to fight the signs of aging.* Astaxanthin carotenoid is clinically proven to improve skin texture and promote even skin tone.* Delicious blackberry lemon flavor. No artificial flavors, sweeteners or colors.

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Mary Ann O’Dell MS,RDN

All Eyes on Lutein

Lutein is a carotenoid found in egg yolks, corn, broccoli, spinach, kale, and other green leafy vegetables. Its importance to human nutrition has grown as it has been linked to promoting healthy eyes and healthy skin.

Lutein is probably best known as an antioxidant for the eyes. Lutein appears to protect the macula of the eye. Macular degeneration is one of the leading causes of blindness among older people in the United States. Epidemiological studies suggest that low lutein levels in the eyes are associated with macular degeneration.

Newer studies suggest that the oral supplementation of lutein may also promote healthy skin. Lutein works to protect the skin from UV damage, reducing damaging sunburn and diminishing the inflammatory effects of UV rays.

Further research continues on lutein’s benefits, with other studies suggesting a role for lutein in heart, brain and immune health.

8/24/20 11:27 AM

October 2020

features 18 Cream of the Crop

Dive into the best of what autumn has to offer—and add some variety to your diet—with these lesser-known but über-healthy fall superfoods. From succulent Concord grapes to pleasing parsnips and pears, these five delicious, nutrient-packed foods will add a breath of fresh air to your cold-weather routine.

Salmon Tacos with Beet-Celery Root Slaw

22 The Ultimate Adaptogen Guide

These potent herbal remedies aren’t just about staving off colds or boosting energy—although they can do that, too.

But adaptogens are unique in that their effects actually help bring the whole body back into balance.

p. 19

departments NEWS FLASH

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FAMILY WINTER WELLNESS

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

SUPPLEMENT ADVISOR

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Folate Facts and Forms. Known primarily for its ability to help prevent birth defects, this foundational nutrient plays many vital roles in the body.

HERBAL ADVISOR

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The Health Benefits of Ginger. This Asian spice relieves pain and nausea, and may thwart cholesterol and cancer.

HEALING EDGE

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8 Foods to Fight High Blood Pressure. They’re a lot tastier than diuretics and beta-blockers.

EXPERT’S CORNER

14

Carbs: Good or Bad? With the explosion of low- and no-carb diets, these basic nutrients have fallen out of favor. But are they really that bad for you?.

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16

Keep everyone from baby to grandma healthy this year with our simple five-step plan.

FENUGREEK

26

This unheralded herb can help relieve constipation, improve digestion, control blood sugar, and more.

PURE BEAUTY

28

Algae and Astaxanthin. When it comes to refreshing aging skin, the ocean might be the real Fountain of Youth.

CLEAN EATING

30

Have a Happy GMO-Free Holiday. How to avoid genetically modified foods from Halloween through the New Year.

NATURAL GOURMET

32

Pumpkin Smoothie with MCT Oil. This concentrated source of healthy fats from coconut provides a delicious energy boost.

October 2020

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editor’s letter Fall Into Flavor When we think about fresh, seasonal produce, our thoughts naturally turn to summer. There’s nothing better than farmer’s market stalls overflowing with vine-ripe tomatoes, corn on the cob, and cool, refreshing cucumbers and watermelon. Not only is summertime’s natural bounty delicious, but it’s also packed with vitamins, antioxidants, and other nutrients we need—and its ready availability makes it oh-so-much easier to fill our plates with the recommended variety of colorful fruits and veggies.

But when the chill winds of autumn herald the changing of the seasons, a lot of us tend to retreat to a few favorite standbys—pumpkins, apples, winter squash, sweet potatoes, and maybe some homemade cranberry sauce during the holidays. It’s not that these foods aren’t good for us. Far from it. But this time of year, it’s easy to slip into a dietary rut and skip the variety that makes our warm-weather meals much healthier.

Dietitian Matthew Kadey aims to change all that with our cover story this month, “Cream of the Crop” (p.18), which profiles five overlooked fall superfoods that really pack a nutritional punch. From sweet, juicy pears and Concord grapes to hearty sunchokes and parsnips, these lowerprofile fruits and veggies can help keep you healthy all winter long while also breathing flavorful new life into your cold-weather menu.

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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Integrated Media Sales Director Mason Wells Eastern U.S. mwells@pocketoutdoormedia.com Integrated Media Sales Director Anne Hassett Western U.S. anne@hassettmedia.net Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Linda Koerner 513-318-0325

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

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

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THE HEALTHY EDGE. Vol. 12, No. 9 Published monthly by Pocket Outdoor Media, 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Pocket Outdoor Media. 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.

October 2020

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8/25/20 10:21 AM

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8/25/20 10:21 AM

newsflash

VITAMIN C REDUCES

Respiratory Infections In a study from Oregon State University at Corvalis, older people who took a multivitamin with extra vitamin C saw a 70 percent reduction in the length of respiratory infections, as well as less severe symptoms. “The observed illness differences were striking,” said Adrian Gombart, PhD, principal investigator and professor of biochemistry and biophysics.

As people get older, they are more likely to become deficient in vitamins and minerals, impairing their immune system’s ability to fight off infections. The study, published in the journal Nutrients, compared the effects of a multivitamin and a placebo, taken for 12 weeks, in a group of 42 healthy men and women between the ages of 55 and 75.

Help Farm Communities

by Eating Organic Farm workers suffer more chemical-related injuries than any other workforce in this country, according to the Natural Resources Defense Council. In addition to being exposed to toxic pesticides in the fields, workers can unintentionally expose their families by carrying home pesticide residues on clothing, shoes, and skin. And pesticides can drift beyond the fields, exposing entire communities.

By choosing organic produce, you can help increase demand for organic farming and reduce harm to those we depend on for our food. And, as an added benefit, you can reduce pesticide levels in your own body by as much as 70 percent by eating an organic diet for just one week.

The multivitamin contained 700 mcg of vitamin A; 400 IU of vitamin D; 45 mg of vitamin E; 6.6 mg of vitamin B6; 400 mcg of folate; 9.6 mcg of vitamin B12; 1,000 mg of vitamin C; 5 mg of iron; 0.9 mg of copper; 10 mg of zinc; and 110 mcg of selenium.

Lipoic Acid Produces Weight Loss During a 24-week trial of lipoic acid supplements, women and some men lost weight without changing their diets or exercise habits. The study compared the supplements with a placebo in two groups of healthy but overweight men and women, with 31 people in each group. After daily supplementation with 600 mg of lipoic acid, nearly half the women lost 5 percent or more of their initial weight, and the heaviest men also lost some weight. The supplement is also an antioxidant and reduced some markers of inflammation.

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October 2020

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8/24/20 11:03 AM

Natures Comfort Wholesomely crafted with a unique blend of sustainably harvested herbal extracts, Bluebonnet’s Targeted Choice® Pain & Inflammation Support Vegetable Capsules help support a healthy inflammatory response – while also maximizing joint recovery – from the rigors of intense exercise, which can lead to temporary pain and inflammation.* A truly wholesome solution to optimizing joint mobility, flexibility and comfort.

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T H E

P O W E R

I N S I D E

STAY CONNECTED 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. *This product helps j oints recover from the rigors of intense exercise, physical overexertion, other corporal stressors, or non- disease causes, which can often lead to temporary pain and inflammation.

Available at fine natural food stores

Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA www.bluebonnetnutrition.com

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8/24/20 11:03 AM

supplement advisor

By Vera Tweed

folate facts and forms What you need to know about this foundational nutrient.

A

n essential B vitamin, folate— called folic acid in supplements— deserves special attention because a shortfall can contribute to health problems, including heart disease, stroke, and neural tube defects in babies.

Lack of folate can also lead to megaloblastic anemia, a condition characterized by abnormally low numbers of red blood cells that become enlarged, with symptoms that include lack of energy, irritability, and trouble concentrating. Studies have also found links between low folate levels and increased risk for depression, Alzheimer’s disease, cognitive difficulties, preterm births, and cancer.

For decades, folic acid supplementation has been emphasized to prevent birth defects, and such tragedies have been reduced. But older people are also at risk of deficiency because of poor diet, poor digestion, or other health conditions.

Folate and vitamin B12 work together to make red blood cells, prevent anemia, and perform other vital functions. An Australian study of 900 people between the ages of 60 and 74 found that supplementing daily with 400 mcg of folic acid and 100 mcg of B12 reduced mental distress and improved memory. In addition, taking a B complex supplement can provide other essential B vitamins that work together.

What Causes Folate Deficiency?

A diet low in folate is one obvious cause.

Others include alcoholism, poor nutrient absorption due to digestive diseases or age, and medications that deplete folate.

A mutation to the MTHFR (methylenetetrahydrofolate reductase) gene that prevents the nutrient from being converted into an active form in the body can also be a culprit. It’s estimated that this genetic mutation occurs in about 10 percent of Caucasians and Asians, 25 percent of Hispanics, and 1 percent of 8

African Americans. Although not all experts agree about its importance, studies show that the active form of a folate supplement—5-MTHF—can compensate for poor absorption.

Drugs that deplete folate include metformin for type 2 diabetes, methotrexate for rheumatoid arthritis, and some diuretics and anti-seizure drugs. Medically supervised supplementation with folic acid can reduce the harmful side effects.

Different Forms of Folate Folate is the form of vitamin B9 found in food. Beef liver and leafy greens are the most plentiful natural sources. Many supplements use synthetic forms of the vitamin, including: Folic Acid: Found in multivitamins and other supplements, folic acid is also added to breakfast cereals and other grain foods.

5-MTHF: In your body, natural folate from food, folic acid from supplements, and folic acid that has been added to foods must all be converted to the active form of the vitamin: 5-MTHF. This form is found in many supplements, listed on labels as 5-MTHF, methylfolate, or methyltetrahydrofolate. Supplements that contain the active form eliminate the conversion step and are more easily used by your body.

Folinic Acid: Another active form of folate found in some supplements, folinic acid is being tested as a treatment for autism.

On the Label The synthetic form of vitamin B9—folic acid—is better absorbed than the folate found naturally in food. Labels are now required to reflect this, by listing micrograms of dietary folate equivalents (mcg DFE), instead of simply micrograms. The “DFE” represents bioavailability.

Compared to folate from food, you need only half as much folic acid in supplements if it’s taken on an empty stomach, and 60 percent if it’s taken with food. So 100 mcg of folate from food would equal 60 mcg DFE of folic acid taken with food, or 50 mcg DFE taken on an empty stomach.

Getting the Right Amount On product labels, look for the %DV (Percent Daily Value). Teens and adults need 400 mcg DFE daily. Women need 600 mcg DFE when pregnant and 500 mcg DFE when breastfeeding. For any woman who could get pregnant, it’s important to get the daily requirement of folic acid (400 mcg DFE), because a shortfall at the time of conception increases risk for birth defects.

The safe upper limit for any form of folic acid from supplements and fortified foods is about 1,700 mcg DFE daily (1,000 mcg).

However, higher doses may be recommended by health professionals in specific, supervised situations.

Country Life Methyl Folate 800 mcg

Kal Methyl Folate 1000 mcg ActivMelt

Jarrow Methyl B-12 & Methyl Folate

October 2020

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8/24/20 11:22 AM

MOR I NGA

SUPER FOOD Moringa is known as the miracle plant.* Bio Nutrition uses the finest 10:1 extract derived from leaves.

This nutrient dense food is rich in Vitamins A, B, C as well as the minerals iron & potassium.

It is a complete protein source containing essential amino acids as well as co-enzymes and antioxidants.

Moringa Powder

Also available in 90 capsules

Also available in Lemon and Mint flavors.

Also available in 4 oz. liquid

Also try these amazing

IMMUNE PRODUCTS! Olive Leaf & Oregano

Black Seed Oil

Supports healthy immune function*

For centuries Black Seed Oil has been revered by the people of the middle east and northern Africa. Black Seed Oil is also known for its unique flavor and health promoting properties.*

Immune Wel lness

Graviola Graviola also known as soursop has been revered by the native people of Central and South America for centuries for its health promoting properties.* Modern scientists continue to explore the potential health benefits of this treasure plant.* Available in Capsules, Liquid and Tea.

Premiu m Q u a l it y

Available in Capsules, 8 & 16oz. Liquid and Tea.

Bio Nutrition, Inc.

Oceanside, NY 11572 U.S.A. www.bionutritioninc.com 516-432-1590 *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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8/24/20 11:23 AM

herbal advisor

the health benefits of ginger This sweet, hot Asian spice relieves pain and nausea, and may thwart cholesterol and cancer.

P

robably best known for its ability to relieve nausea, ginger is another powerful healing flavor source. Gingerols and shogaols, plant compounds that give ginger its spicy-hot taste and stimulating aroma, are anti-inflammatories that can reduce pain from colds, flu, sore throat, headache, cramps, and even osteoarthritis, without the stomach irritation often linked to ibuprofen. Early research hints that ginger could also inhibit growth of certain types of cancer cells, including those in the ovaries and gastrointestinal tract. A recent study published in the Saudi Medical Journal indicates that ginger may also lower cholesterol levels significantly, thereby benefiting heart health.

Choose It & Use It Cook with fresh grated or candied ginger, or brew ginger tea. (Steep 2 tablespoons fresh grated ginger in a mug of boiling water for 5 minutes; strain.)

Enjoy Asian, Caribbean, and Indian dishes, which traditionally contain fresh ginger, and opt for baked goods laced with fresh, dried, or candied forms, such as gingerbread, gingersnaps, spice cake, and pumpkin pie. Caution: Children under 2 should not ingest ginger.

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Gingery Yukon Gold and Baby Spinach Masala Serves 4

Yukon gold potatoes require no peeling. The creamy but firm tubers hold up in stews, such as this one, brightened with 2 healthful tablespoons of fresh minced ginger. Serve it over steamed rice.

1 2 1 3 2 1 1 ½ ½ 1 1 1½ 1 ¼

lb. Yukon Gold potatoes, cut into ½-inch cubes (4 cups) Tbs. canola oil large yellow onion, thinly sliced cloves garlic, minced (1 Tbs.) Tbs. minced fresh ginger jalapeño chile, finely chopped (1 Tbs.) tsp. ground coriander tsp. ground cumin tsp. turmeric 13.5-oz. can light coconut milk 6-oz. bag baby spinach tsp. garam masala Tbs. lime juice cup chopped cilantro

1. Steam potatoes 10 minutes, or until just tender.

Set aside.

2. Heat oil in large skillet over medium heat. Add onion, and sauté 8 minutes, or until soft and golden.

Add garlic, ginger, and jalapeño, and sauté 1 minute.

Stir in coriander, cumin, turmeric, and potatoes. Sauté 1–2 minutes. Add ¼ cup water, coconut milk, and salt and pepper to taste. Bring to a simmer. Reduce heat to medium-low, cover, and simmer 5 minutes, or until sauce thickens.

3. Stir in ¼ cup water, spinach, and garam masala.

Cook 2 minutes, or until spinach wilts. Stir in lime juice and cilantro.

Per serving: 347 cal; 7g prot; 16g total fat (6g sat fat); 45g carb; 382mg sod; 6g fiber; 3g sugars

October 2020

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8/24/20 11:23 AM

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healing edge

8 foods to fight high blood pressure

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early half of U.S. adults have high blood pressure, according to 2018 data from the American Heart Association, and the number of deaths from high blood pressure increased by almost 38 percent. The good news: in many cases, it can be controlled by dietary changes alone. The DASH (Dietary Approaches to Stop Hypertension) diet—which avoids salt, alcohol, and caffeine, and emphasizes vegetables, fruits, low-fat dairy, legumes, nuts, seeds, and whole grains—has been shown to reduce blood pressure in just two weeks. Some foods are especially beneficial, so load your plate with these eight and protect yourself from heart attack and stroke.

Beet greens are rich in magnesium, antioxidants, and potassium, a mineral that balances the effects of sodium in the body. A number of studies link dietary potassium with reduced blood pressure, and several meta-analyses show that high potassium intake drops the risk of stroke by about 25 percent. Other high-potassium foods include potatoes, sweet potatoes, mushrooms, spinach, lima beans, zucchini, and tomatoes.

Recipe Tips: Chop beet greens and sauté with leeks, garlic, black olives, and red pepper flakes; toss whole beet greens with diced sweet potatoes, white potatoes, and olive oil, and roast until tender; mix beet greens with steamed green beans, tomatoes, and feta cheese, and drizzle with a garlicky lemon dressing.

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Tasty ways to combat hypertension and reduce your risk of heart attack and stroke.

Pomegranates are high in polyphenols, antioxidants with a beneficial effect on blood pressure and cardiovascular disease. In one study, people who drank a cup or more of pomegranate juice daily showed a decrease in both systolic (the maximum pressure your heart exerts while beating) and diastolic (the amount of pressure in your arteries between beats) numbers.

Pistachios are rich in healthy fats, plus magnesium, potassium, and other compounds that reduce blood pressure.

In one study, people with high LDL cholesterol who ate one serving a day of pistachios had lower systolic blood pressure. Additional studies have suggested that other nuts may also have beneficial effects on blood pressure and blood vessel function.

Recipe Tips: Toss pomegranate seeds with shaved Brussels sprouts, chopped pecans, and a lemon-olive oil dressing; make salsa with pomegranate seeds, chopped grapefruit segments, red onion, serrano peppers, and lime juice; toss grilled shrimp with pomegranate seeds, shaved carrots, and arugula.

Recipe Tips: Toss baby spinach leaves with toasted pistachios, dried cherries, grapefruit segments, and low-fat goat cheese; make pesto from pistachios, basil, spinach, olive oil, and garlic; purée low-fat yogurt, honey, cardamom, saffron, and pistachios, and freeze in an ice cream maker for healthy ice cream with a Middle Eastern flair.

Flax is high in omega-3 fats, lignans, and fiber, all of which can help protect against high blood pressure.

In one study, people who suffered from hypertension and ate flax for six months showed a reduction in both systolic and diastolic blood pressure. Whole flax seeds have a more powerful effect than flax oil. Other common seeds, such as pumpkin and sunflower, are also high in potassium and magnesium, and may have similar effects on blood pressure and overall cardiovascular health.

Recipe Tips: Grind flax, sesame, sunflower, and pumpkin seeds together, and use as a healthy breading for grilled chicken or fish; add ground flax, yogurt, and pistachios to waffle mix; stir flax seeds into almond butter for a crunchy sandwich spread.

Beets are high in polyphenols and nitric oxide, a compound that reduces inflammation and promotes vasodilation (widening of arteries) to reduce blood pressure. In one study, people who drank beet juice mixed with apple juice showed a reduction in systolic blood pressure six hours later. Other studies have shown similar results. Leafy greens and garlic also boost nitric oxide in the body, reduce blood pressure, and protect against hypertension.

Recipe Tips: Thinly slice beets, toss with olive oil and minced rosemary, and roast until crispy; mix beet, carrot, and apple juice for a healing morning beverage; purée cooked beets with tahini (sesame seed paste), olive oil, lemon juice, garlic, and cumin, and top with black sesame seeds for a vibrant hummus.

October 2020

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8/24/20 11:10 AM

By Lisa Turner

Wheat Berry Salad with Pomegranates and Pistachios Serves 4

This sweet-and-savory side combines foods shown to benefit blood pressure with a creamy, yogurt-based dressing laced with lime. Lean protein makes it a full meal; use pre-cooked rotisserie chicken, or cubed tofu for a vegetarian swap. For faster prep, cook the wheat berries in advance.

1 cup dry wheat berries ½ cup low-fat plain Greek yogurt 2 Tbs. lime juice 2 Tbs. agave ½ cup pomegranate seeds

½ ¼ 2 8

small red onion, diced cup pistachios cups baby arugula oz. cubed cooked chicken or tofu Crumbled goat cheese (optional)

1. Rinse wheat berries under cold running water in colander.

Transfer to large, heavy saucepan, and add 2 cups water. Bring to a boil, reduce heat, and simmer, partly covered, 50 minutes to 1 hour, or until tender but still firm. Drain, rinse, and let cool.

2. While wheat berries are cooking, whisk together yogurt, lime juice, and agave in small bowl. Set aside.

Per serving (with chicken): 370 cal; 29g prot; 7g total fat (1.5 sat fat); 49g carb; 50mg chol; 55mg sod; 8g fiber; 12g sugar

Hibiscus tea is rich in phenols and anthocyanins, antioxidants that help normalize cholesterol and lower blood pressure. In one study, people who drank three servings a day of hibiscus tea showed reductions in both systolic and diastolic blood pressure. In another study, hibiscus tea was as effective at lowering blood pressure as the blood pressure medication Captopril. It was also more effective than hydrochlorothiazide (HCTZ), a diuretic used to treat hypertension, without causing the electrolyte imbalances associated with the drug.

Yogurt and other dairy products may protect against high blood pressure. One review found a link between low-fat dairy, especially yogurt, and a reduced risk of hypertension; cheese did not show the same effect. In another study, women who ate five or more servings of yogurt per week showed a 20 percent reduction in their risk for high blood pressure. Researchers believe that calcium, magnesium, phosphorus, and other nutrients in dairy play a role. In addition, dairy products contain peptides, compounds with bioactive properties shown to affect blood pressure.

Recipe Tips: Mix pomegranate juice, cooled hibiscus tea, and sparkling water for a refreshing mocktail; freeze strongbrewed hibiscus tea and mint leaves in ice cube trays and add to sparkling water; simmer hibiscus and rooibos tea leaves with ginger slices and cinnamon sticks, then strain and serve hot with honey.

Recipe Tips: Whisk yogurt with tomato sauce, garlic, and rosemary, and simmer for a creamy pasta sauce; combine yogurt, quick oats, flax seeds, and honey, and refrigerate overnight for instant breakfast oats; sauté baby spinach with garlic, curry powder, and cumin seeds, and stir in yogurt for a creamy Indian side.

Wheat berries and other whole grains are high in fiber and other compounds that protect against high blood pressure. In one study, people who ate three servings of whole wheat or other whole grains had reduced systolic blood pressure.

Other studies show similar effects, and whole grains in general are linked with a reduction in the risk of overall cardiovascular disease. Enjoy if you're not sensitive to gluten-containing grains or grains in general.

Recipe Tips: Soak wheat berries in water overnight, then add to salads or oatmeal for a chewy, intriguing texture; cook wheat berries until tender, then sauté with wild mushrooms, leeks, thyme, and walnuts for a healthy pilaf; combine cooked or soaked wheat berries with green onions, diced carrots, red peppers, arugula, and a balsamic vinaigrette.

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expert’s corner

By Emily Kane, ND, LAc

carbs: good or bad?

With the explosion of low- and no-carb diets, these basic nutrients have fallen out of favor. But are they really that bad for you?

Q:

Are carbs “bad”?

I’m confused.

—Joshua H., Myrtle Beach, S.C.

A:

The answer to the carb question isn’t as simple as it’s sometimes made out to be.

While it’s true that an overabundance of bad carbs can lead to a host of health problems, it’s also true that the human body relies on these basic nutrients to function properly. Here’s a quick rundown of what you need to know:

Food Used to Be Simpler Our food used to be grown within 5–10 miles of where it was consumed. It was minimally processed, always organic, and always in season. Since the so-called Green Revolution of the 1970s, the agriculture industry figured out that grains were easier to manipulate than fats or proteins (though these get processed too). Mass-produced corn is used to make sweeteners such as high fructose corn syrup, as well as corn starch, vitamin C powder, corn oil, and beverage and industrial alcohol.

Soy is another mass-produced plant added to many processed foods.

The Japanese first pioneered the use of soy, but traditionally it is served fermented (miso, tempeh, tofu) and with high-iodine seaweeds. Soymilk isn’t a traditional food, and if you’re looking for nondairy alternatives, nut and seed milks may be better choices. Health-wise, soy can block the uptake of iodine necessary for the formation of thyroid hormones.

Good food is less processed. Examples of good protein include wild salmon, free-range eggs, venison, fermented soy, and organic nuts. Bad protein can 14

be found in things like hot dogs and cheap salami. Good fats abound in avocado, organic butter, coconut oil, and olive oil.

Bad fats are most commonly found in stale oil used at drive-through chains.

(Six weeks is better to clear the gliadin completely.) Then eat a bunch of wheat and see how you feel. If you don’t experience any unpleasant symptoms, you’re one of the lucky few who isn’t sensitive to gliadin.

Wave Goodbye to Wheat

The Takeaway on Carbs

When it comes to carbs, the good ones come in the form of fruits, veggies, and minimally processed whole grains.

American wheat is extremely high in gliadin, the specific protein in gluten that makes baked goods “fluffy,” but is irritating to the intestinal lining of many humans. Gluten-free includes wheat-free, and if you’re trying to avoid wheat, going “gluten-free” will get you there, but may be overkill. It’s more common to be sensitive to wheat than to gluten.

Everyone should assess whether their bowel movements, skin, and mood improve on a wheat-free diet. Stay off wheat completely for at least two weeks.

While a high-fat/low-carb diet can have many benefits, it’s important to remember that carbs are not all “bad.” A diet of lowglycemic fruit (e.g., berries and apples) and moderate portions of rice, quinoa, or oats works well for me. You may find that a stricter ketogenic diet works better. Or even a vegan diet. Diet is never a one-sizefits-all proposal. Pay attention to how food choices and timing—what you eat and when you eat it—affect your quality of life.

Self-awareness is key to personal growth, and that’s as true when it comes to diet as it is in all other areas of your life.

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Family Winter Wellness: 5 Steps to Support Immunity

BY MARY ANN O’DELL, MS, RDN

AS WE ENTER the time of year commonly referred to as “cold and flu season,” there is another virus that has everyone’s attention and creates extra concern. During these crazy times, it’s important to continue with good common-sense practices of washing hands and staying home when sick. In addition, consider these five tips to help keep your immune system strong, giving you and your family a better chance to fight off infections.

CONTROL STRESS Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and getting enough sleep are good ways to help your body handle stress. In addition, certain water-soluble vitamins, such as B-vitamins and vitamin C, are used up quickly in a body under stress and should be replenished daily to support nerves and adrenals. Herbal adaptogens, such as rhodiola, can help balance the body and minimize the negative effects of stress.

NOURISH & HYDRATE YOUR BODY Make sure you keep healthy choices at home for the whole family. Adding certain foods to the diet can help naturally boost the immune system. Oats and mushrooms are rich in immune-supporting beta-glucan; yogurt and kefir supply beneficial probiotics; and berries and citrus fruits supply vitamin C and other antioxidants essential for a strong, healthy immune system. Be sure to watch your kids and keep sugar in check, as excessive sugar intake can weaken the immune system. The other really important factor in wellness is staying hydrated. Dehydration can contribute to or make any illness worse, so stay hydrated. Instead of soda, keep still water, sparkling water, and herbal tea at home to help keep everyone hydrated. Chicken soup and bone broth are also warm, comforting ways to support hydration.

FIGHT THE BAD WITH THE GOOD Probiotics, the good bacteria in the intestinal tract, enhance digestion and support overall immune health, keeping bad

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bacteria and viruses from taking hold in the body. Probiotics can be helpful both for kids and adults. Probiotics are commonly found in cultured yogurt, kefir fermented milk, miso, tempeh, and other cultured foods.

ADD IMMUNE BOOSTERS Keep immune support formulas on hand to boost defenses during this season. Vitamin C and zinc are essential nutrients for immune health. And the herbs echinacea, elderberry, olive leaf, and oregano can help enhance resistance to immune challenges. Echinacea and olive leaf are good general immune support herbs. Research has shown that elderberry is antiviral and can enhance immune function, and it may help ease symptoms of a cold. Oregano oil is a powerful antimicrobial that is very effective with upper respiratory and stomach challenges.

BE PREPARED WITH SYMPTOM SOOTHERS It is always a good idea to keep some basic remedies on hand that can help ease symptoms if you do get sick. A soothing throat spray with ionic silver can help fight bacteria in the throat and ease a scratchy or sore throat. Herbal or zinc lozenges can also help calm a tickle in the throat and help reduce cough. Natural cough syrup, or hot herbal teas are other great options to help ease some common symptoms associated with colds, flu or other seasonal challenges.

Be proactive in your approach to help your family stay well all winter season.

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With echinacea and oregano in a base of aloe vera juice

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CROP

➄

Fall Superfoods to Feast On Now

The weather might be getting cooler, but your fruit and vegetable choices are heating up.

Here are five ways to get adventurous with your food.

BY MATTHEW KADEY, MS, RD

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T

here are plenty of reasons to fawn over summer’s abundance of crisp lettuce heads, plump tomatoes, and juicy local berries. But when sweater weather rolls around, there are still plenty of impressive and seasonal powerfoods at their flavor and nutritional peak. While everyone loves pumpkins, carrots, and apples for their comfort-food appeal, there are some lower-profile vegetables and fruits that you should be scouring markets for this fall. Combat common maladies and breathe new life into your menu with these underrated cold-weather finds to hold you over until asparagus season.

Concord Grapes Red and green grapes are year-round finds in the produce aisle, but these not-to-be-missed sweet-tart gems are a true harbinger of fall. Native to American soil, oh-so-seasonal concord grapes are blessed with a luscious, sweet interior that is as grape-y tasting as a grape can be. Their deep, purple-blue hue marks the presence of a payload of beneficial polyphenols—the same sort of potent free-radical-annihilating antioxidants found in berries.

Recent evidence suggests that polyphenols from concords can bolster mental functioning and fortify heart health by helping our blood vessels dilate for better blood flow. These small-but-mighty nutritional powerhouses also offer up vitamin C, vitamin K, and manganese, a mineral that’s necessary to activate enzymes involved in the metabolism of carbohydrates and amino acids.

In the Kitchen: It’s never a bad

idea to nosh on concord grapes by the handful, just as soon as they’re purchased from local markets. And DIY jam and jellies are a natural fit. But don’t stop there. Use grapes in baked goods, toss them into fruit and vegetable salads, and make them a star of compotes to be strewn over fish, meat, or a bowl of yogurt. Grapes also freeze well. Rinse, dry, and freeze them on a baking sheet. You can cook or bake with frozen concords— or snack on them straight from the freezer for a frosty treat.

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RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

CREAM OF THE

Celery Root Here is proof that beauty is only skin deep in the vegetable world. Lumpy and gnarled celery root, also called celeriac, is exactly what its moniker claims it to be—the sizable root of a celery plant. What it lacks in aesthetics, subterranean celery root makes up for with a fresh flavor that wanders between parsley and celery, which is in the same family as parsley. It also boasts ample amounts of vitamin K—a single-cup serving delivers nearly a day’s requirement for this nutrient. A recent study in the journal Nutrients suggests that people with higher blood levels of vitamin K are at a lower risk of death from cardiovascular causes. Vitamin K is also vital for proper blood clotting and bone strength. Celery root supplies a range of other essential nutrients, including vitamin C, phosphorus, and potassium, and it’s one of the lower-sugar root vegetables—its carbs hail mostly from slower-digesting complex carbohydrates.

Bonus: It’s super-versatile, making it easy to eat as often as you like.

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

In the Kitchen: Celery root

needs to be peeled generously with a sharp knife prior to eating. To peel, simply lop off the top and bottom so that the root sits flat, and work your knife down the sides to remove the knobs.

Grate the pale-yellow raw flesh and use it in salads, sandwiches, and slaws; steam and mash for a lower-carb riff on mashed potatoes; cube and use in hashes; blend into puréed soups; slice thick and roast for a veg “steak.”

Salmon Tacos with Beet-Celery Root Slaw Serves 4

1 large beet, shredded 2 cups shredded celery root 2 scallions, thinly sliced ⅓ cup cilantro 3 Tbs. cider vinegar ¼ tsp. salt 1 lb. salmon fillets ½ cup sour cream 2 Tbs. prepared horseradish Juice of ½ lemon 8 corn tortillas, warmed

1. Toss together beets, celery root, scallions, cilantro, cider vinegar, and salt in medium bowl. Let rest at least 30 minutes.

2. Preheat oven to 300°F. Season salmon with salt and pepper, and place skin side down on parchment paperlined baking sheet. Bake 15 minutes, or until just barely cooked through. Let rest 10 minutes, then gently break apart flesh using a fork.

3. Stir together sour cream, horseradish, and lemon juice.

4. Place chunks of salmon on tortillas and top with slaw and dollops of sour cream-horseradish sauce.

Per serving: 448 cal; 28g prot; 22g total fat (7g sat fat); 35g carb; 77mg chol; 335mg sod; 5g fiber; 4g sugar

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Roasted Pear-Butternut Soup Serves 4

1 medium butternut squash, peeled and cubed 1 large onion, cut into 1-inch wedges 4 whole peeled garlic cloves 1 Tbs. grapeseed oil ¼ tsp. salt 2 pears, cored and sliced into 1-inch wedges 3 cups low sodium vegetable broth 1 cup plain cashew milk or almond milk 2 Tbs. pure maple syrup 1 Tbs. fresh thyme ½ tsp. cinnamon ¼ tsp. nutmeg ¼ tsp. cayenne ⅓ cup unsalted roasted pumpkin seeds (pepitas)

1. Preheat oven to 400°F. Toss squash, onion, and garlic with oil and salt. Spread on baking sheet, and roast 25 minutes.

Add pears to baking sheet and continue roasting until squash is tender, about 10 minutes.

2. Place broth, cashew or almond milk, roasted vegetables and fruit, maple syrup, thyme, cinnamon, nutmeg, and cayenne in blender or food processor, and blend until smooth. Blend in additional broth if mixture is too thick.

3. Pour soup into serving bowls and garnish with pumpkin seeds.

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

Per serving: 264 cal; 5g prot; 9g total fat (1g sat fat); 46g carb; 0mg chol; 262mg sod; 8g fiber; 20g sugar

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➃ ➂

Pears

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

Ring in sweater weather by making sure pears are on your shopping list. These juicy fall stalwarts are a delicious way to help you nail your daily fiber quota—a medium fruit delivers about 6 grams, more than you get from a similar-sized apple or one cup of cooked quinoa.

Current recommendations advise 38 grams of fiber per day for men and 25 grams for women. It’s a good number to reach for, since fiber can help stabilize blood sugar numbers, improve your cholesterol profile, feed the beneficial bacteria in your digestive tract, and keep you feeling full to help regulate calorie intake. Tapping into nearly a decade of data from the National Health and Nutrition Examination Survey, which involved 24,808 adults, researchers from Louisiana State University discovered that pear eaters on average weighed nearly 8 pounds less than people who did not include the fruit in their diets, despite the fact that overall calorie intake was about the same. Lovers of pears were also found to have higher intakes of vital nutrients such as vitamin C, potassium, and magnesium.

Sunchokes

This knobby vegetable is the root tuber of a plant in the sunflower family and is also called Jerusalem artichoke, though it’s not native to the Holy Land and is unrelated to artichokes. It will add crisp texture and a bright flavor reminiscent of jicama, water chestnuts, and apple to your fall menu. Nutritionally, sunchokes boast lofty amounts of the soluble fiber inulin. Non-digestible fibers such as inulin are known as prebiotics since they provide a fuel source for your gut microbiota, which can then work harder to improve your digestive, immune, and mental health. This often-overlooked tuber is also a surprising source of iron.

As part of the mechanism that transports oxygen to various tissues including muscle, iron is an essential part of keeping you feeling energized.

➄

Parsnips

In the Kitchen: Bartletts are

When you take a peek at the nutritional numbers, it’s clear that even Bugs Bunny should chip away at this ghostly cousin of the carrot. Parsnips possess a nuttyearthy flavor and a deep concentration of nutrients that can sharpen your health. These include vitamin C, vitamin K, potassium, and folate. A report in the American Journal of Clinical Nutrition presented evidence to show that if we consume more folate-rich foods such as parsnips when we are younger, it will pay off in lower blood pressure numbers as we age. Root harder for parsnips and you’ll also benefit from their dietary fiber—roughly 7 grams in a 1-cup serving, which happens to be about 70 percent more than what you get from carrots. According to a recent analysis of studies conducted over the past 40 years, high-fiber eaters— those pushing past the 30 grams a day mark—have a 15–30 percent lower risk of suffering from some of today’s biggest killers, including heart attack, stroke, type 2 diabetes, and colorectal cancer, compared to people who eat a fiber-poor diet.

America’s favorite pear, but this fall try sampling other varieties, including Bosc, Anjou, Seckel, and ultra-crisp Asian. Pears are a perfect out-of-hand snack, but you can also add slices to oatmeal, yogurt, toast (try placing slices on top of a slick of nut butter), and even salads for a sweet counterpoint to earthy-tasting vegetables. And blend into smoothies for a drink with seasonal flare.

In the Kitchen: While parsnips can certainly be eaten raw—try spiralizing them and tossing with a dressing—many people prefer them cooked, which softens their texture and amplifies their natural sweetness.

Stews, soups, and chili are natural fits for hardy parsnips. You can also roast them like you would other root vegetables for a seasonal side dish.

In the Kitchen: Unlike potatoes, sunchokes can be eaten raw, so try slicing them very thinly and adding to salads for some tasty crunch. Or cut them into larger pieces and use as a delivery system for dips. Their thin, edible skin does not need to be peeled before eating. You can also sauté slices for use in pasta dishes, roast chunks as part of a root vegetable medley, and simmer cubes in hearty stews. For a much healthier take on French fries, slice sunchokes into matchsticks; toss with oil, salt, and pepper; and bake at 350°F for roughly 15 minutes.

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THE

ULTIMATE ADAPTOGEN GUIDE In the trendy world of healing herbs, you’ll find maca, ashwagandha, chaga, and other adaptogens packed by the handful into smoothies, energy bars, and even coffee drinks.

But with these powerful plants, more isn’t always better; it’s best to use them carefully, not randomly, choosing those matched to your specific needs.

by Lisa Turner

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A

daptogens aren’t like other herbs; they have a specific mode of action that involves normalizing physiologic functions and restoring the body to equilibrium.

The term was first used by Russian researchers in 1957 to describe substances that increase the “state of non-specific resistance” in stress. The definition was later expanded to include compounds that are safe and normalize body functions and strengthen systems compromised by stress.

This specific class of herbs works in part by influencing the hypothalamicpituitary-adrenal (HPA) axis, a neuroendocrine system that controls the body’s response to stress and regulates energy, immunity, digestion, mood, emotions, and other physiologic processes. More recent research has found that adaptogens also protect mitochondria, the parts of the body’s cells that create energy, from the effects of the stress hormone cortisol.

Because adaptogens influence the body’s innate physiology, they can take time to work—and they shouldn’t be used indiscriminately. Start with one or two adaptogens that target a specific condition or need, and give them time; with the exception of energizing adaptogens like ginseng, cordyceps, and rhodiola, you may need at least two weeks to start noticing effects. And if you use adaptogens daily, take periodic breaks; some research suggests these breaks also enhance the ability of adaptogens to work better. Generally, a pattern of three weeks on, one week off, is recommended.

So which adaptogens should you take? Here’s a guide to the most popular of these potent herbs, and the conditions they best address:

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Energy, stamina, and endurance

Cognitive function and brain health Bacopa monnieri, from an herb traditionally used in Ayurvedic medicine to treat a variety of conditions, has been shown to enhance cognitive function, improve memory and recall, and protect against age-related neurodegeneration, dementia, and cognitive decline.

Rhodiola rosea, from a perennial flowering plant native to Europe, Asia, and North America, influences the neurotransmitters serotonin and dopamine, improving mood, energy, memory, and the ability to concentrate. It may also help combat mental fog, boost mental performance, and enhance focus.

Ginseng, an adaptogenic root used for thousands of years in traditional Chinese medicine, is a potent energy tonic that enhances endurance, reduces mental and physical fatigue, and improves physical and cognitive performance. The active compounds in ginseng, ginsenosides, have also been shown to impact the central nervous system and offer protection against Alzheimer’s, Parkinson’s, depression, and other neurological disorders.

Lion’s mane, a mushroom used in traditional Chinese medicine, contains compounds called hericenones and erinacines, which have neuroprotective and cognitiveenhancing effects. Some studies suggest that lion’s mane boosts proteins that are needed for the growth, maintenance, and survival of neurons. Lion’s mane has also been shown to treat anxiety and depression.

Stress and adrenal fatigue Mucuna pruriens, from a tropical legume native to Africa and Asia, is high in L-dopa, a precursor to dopamine—a neurotransmitter that plays a role in executive function, motivation, and arousal. Studies show that Mucuna pruriens eases psychological stress and ease depression, a common side effect of adrenal fatigue. It’s also been shown to improve fertility in men and protect against Parkinson’s disease.

Schisandra, which is also known as wu wei zi in traditional Chinese medicine, comes from a woody vine native to northern China. It’s used to treat stress and physical exhaustion, and studies show that it can reduce cortisol and protect the adrenals. Schisandra also has powerful immune-supportive effects and benefits the cardiovascular and respiratory systems.

Cordyceps, a fungus that grows on the bodies of caterpillars (modern versions are grown on grains, so they’re vegan), is used to enhance energy and stamina, and has been shown to improve tolerance to high-intensity exercise. It is also an anti-inflammatory that has immuneenhancing effects.

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Depression, anxiety, and mood Ashwagandha, an herb native to Asia and southern India, is traditionally used in Ayurvedic medicine to support the nervous system, enhance immune function, and improve the body’s response to stress. Studies show that ashwagandha significantly reduces cortisol levels, eases depression, balances mood, and lowers stress and anxiety. Because it’s a member of the nightshade family, people who are sensitive to nightshades should avoid ashwagandha, or use it with caution.

Sexual health and vitality

Immunity Chaga, from a fungus that grows on birch and other trees, has antiviral, antibacterial, anti-inflammatory, and immune-supportive properties. It contains powerful anticancer compounds, and some studies show it can suppress tumor progression and reduce DNA damage by up to 40 percent.

Astragalus, from the root of a perennial plant in the pea family, has been used in Chinese medicine for thousands of years to improve immunity, reduce stress, and treat heart, liver, and respiratory conditions. Studies show that it can inhibit the growth of viruses, activate the immune response, inhibit tumor growth, and protect against lung, gastrointestinal, and other cancers.

Turkey tail is an adaptogenic mushroom known for its potent antiviral and immune-enhancing effects. It’s high in polysaccharide compounds that have been shown to help improve immune function, ward off viruses and other pathogens, and protect against various forms of cancer, especially breast and colorectal cancers.

ADAPTOGEN ALL-STARS

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Irwin Naturals Ginza-Plus contains a mix of adaptogens including ginseng, schisandra, maca, cordyceps, and rhodiola.

North American Herb & Spice ChagaMax provides raw chaga mushroom fortified with raw birch bark and wild oregano.

Natural Factors Womensense AdrenaSense is formulated with rhodiola, schisandra, and other adaptogens to support adrenal function and stress recovery in women.

Maca root, from a Peruvian plant that’s related to radishes and turnips, is traditionally used to promote fertility and increase sexual desire and performance.

Studies show that it can improve sperm quality, enhance libido, and relieve sexual dysfunction in women taking antidepressants. It’s also been shown to support immune function, boost physical performance, and reduce fatigue.

Muira puama, or “potency wood,” comes from the roots and bark of a tree native to Brazil. It’s traditionally used as a tonic to treat a variety of conditions, including sexual dysfunction, hormonal imbalances, and lack of sexual desire. Studies show that muira puama in a combination herbal formula improved erectile dysfunction in men, and increased sexual desire and enhanced ability to achieve orgasm in women.

Organic Health Labs Chillax combines nutrients and adaptogens like ashwagandha and rhodiola to help relieve stress and anxiety.

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Fenugreek (Trigonella foenum-graecum)

BY MARY ANN O’DELL, MS, RDN

THE GREEK WORD Trigonella refers to the flowers’ “3-angled” shape, and the term foenum-graecum means “Greek hay.” While all of the plant can be used for different reasons, the seeds are most commonly used in both culinary preparations and herbal medicine.

As a culinary spice, fenugreek is often utilized in Indian and Middle Eastern cuisines, commonly used in chutneys and as part of the garam masala spice blend. Its flavor can be both sweet and bitter, and its sweet smell and maple-like flavor may explain its use in imitation maple syrups.

When it comes to traditional herbalism, it has been used internally to support digestion and lactation in nursing mothers, and topically for skin conditions such as eczema.

And its use today? Here are four of the best: 1. Digestion and Constipation. Fenugreek seeds are high in mucilaginous fiber, which may explain how fenugreek helps alleviate constipation. Fenugreek is mucilaginous herb, which provides soothing benefits to the digestive tract. Mucilage fiber can swell in the presence of water, creating a gel that soothes and protects tissues in the body, including the lining of the gastrointestinal tract. It helps reduce inflammation and calms irritation.

2. Respiratory Support. Some of fenugreek’s same properties that support GI-tract health also support respiratory health.

The mucilage fiber soothes irritated mucous membranes and acts as a relaxant and antispasmodic to the lungs, so it can help reduce cough. But fenugreek also acts as an expectorant, helping to support removal of mucus from the body.

3. Blood Sugar Control. Fenugreek has been clinically studied for its potential benefits related to blood sugar control, and evidence suggests it may be a good adjunct therapy in people with type 2 diabetes. In studies, a dose of 2.5 grams of fenugreek supplement, or 10 grams of seeds soaked in hot water each day resulted in improvement in blood glucose levels as well as improved cholesterol levels.

More study is needed in this area, but the limited research shows promise.

4. Supports Milk Flow in Breastfeeding. Fenugreek appears to act as a galactagogue, an herb that helps to increase milk supply in breastfeeding. In one study, 25 women who had recently given birth drank three cups of fenugreek tea daily for 2 weeks and saw an increase in milk volume in the first weeks.

These are just a few of the uses of fenugreek in herbalism.

With its storied history and its popularity in the culinary world, it makes sense that this herb would cross over into the therapeutic realm. Because fenugreek can have a mild blood thinning effect, people using medications should discuss fenugreek with their health care provider prior to using it.

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G et the taste of Fall with the enhanced benefits of organic aloe vera j uice in this delicious & immune-boosting S piced P ear S moothie!

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Ultra-purified fish oil with sweet taste & creamy texture.

Taste the fruit, not the fish!

Supplies 1,500 mg omega-3 EPA/DHA. No artificial colors or flavors.

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pure beauty

By Sherrie Strausfogel

algae and astaxanthin The remedy for dry, sensitive, and aging skin just might be found floating in the ocean.

Reduce puffy eyes and minimize wrinkles with Intelligent Elixirs Total Eye Repair. This sheer, lightweight formula helps reduce the appearance of wrinkles and dark circles while visibly improving firmness. Algae extracts and peptides repair, revive, and strengthen the delicate eye area.

Get a nice glow with Acure Brightening Facial Scrub. Sea kelp super-nutrients soften and detox skin, while lemon peel and French green clay cleanse. Madonna lily brings the brightness to round out this refreshing facial scrub that’s perfect for all skin types.

A

lgae—aquatic plants that can be as big as sea kelp or tiny enough to be microscopic—are awash with therapeutic benefits for your skin. Only a few algae species have been studied for use in cosmetic products, including the three major classes of seaweed, which are green, red, and brown kelp, as well as microalgae such as spirulina and chlorella.

The studies have shown that algae hydrate, soften, and detoxify the skin while replenishing essential vitamins and minerals. Algae also have significant antioxidant power to protect skin from free radicals that cause premature aging, and are being studied for possible UV protection.

Astaxanthin, found in algae, is one of nature’s most potent antioxidants—proven more powerful than vitamin C, CoQ10, green tea, and alpha lipoic acid. It can neutralize multiple free radicals at once, protecting your skin and body from oxidation, damage, and inflammation. Classified as a carotenoid because of its red-orange color, it was originally isolated from a lobster. It is also found in microalgae, wild salmon, red trout, krill, shrimp, and crabs.

Clinical studies have shown that topical astaxanthin can increase skin moisture and elasticity, as well as promote smoothness and decrease fine lines and wrinkles.

In addition, it has UV-blocking properties that help the skin protect itself against sun-related damage. It can even lighten age spots by preventing too much melanin.

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Transform your skin with Derma E Anti-Aging Regenerative Day Cream. This smooth, creamy moisturizer contains the antioxidant power of astaxanthin and Pycnogenol, and is fortified with luscious jojoba oil, nourishing vitamins C and E, and lavender essential oil. It’s the perfect day cream to soothe irritated skin, defend against daily environmental stresses, and promote a youthful complexion.

Detox skin daily with The Seaweed Bath Co. Purifying Detox Body Wash. Organic bladderwrack seaweed and antioxidant green coffee bean help to detoxify skin, while French clay purifies and cleanses skin. Coconut oil and spirulina algae provide deep nourishment with fatty acids, vitamins, and minerals. The result is softer, smoother-looking skin.

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clean eating

By Melissa Diane Smith

have a happy, GMO-free holiday Try these tips to help you avoid genetically modified foods from Halloween through the New Year.

C

onsumer demand for non-GMO food may be at an all-time high, but it still isn’t easy to completely avoid them. Here’s a quick guide to help you steer clear of GMOs all winter long.

Halloween Most parents want their children to experience the fun of Halloween without risky, hidden ingredients that can turn sweet treats into health tricks. To avoid this spooky situation, try Non-GMO Project Verified candy, such as Yum Earth Organic Candy Corns, Lollipops, Gummy Bears, and Hard Candy; and Ginger People Gin Gins Chews and . But beware: like all candy, these treats are made mostly of (non-GMO or organic) sugar.

From a nutrition point of view, treats made with certified organic real-food ingredients—and a little healthy fat to prevent candy-induced blood sugar spikes—are a better way to go. A few to choose from: Cocomels Organic Coconut Milk Caramels; Alter Eco Organic Truffles; and Heavenly Organics chocolate or chocolate mint honey patties. Other healthier options include: Stretch Island Organic Fruit Strips and Bear Fruit YoYos. Looking for sugar-free Halloween ideas? Try making jack-o’-lanterns from fresh mandarins. Draw faces on the skin of the fruit with a black marker (it won’t contaminate the fruit). Or give out Smart Sweets Gummy Bears, sweetened with monk fruit and allulose for a low sugar, non-GMO, and allergen friendly treat.

You can also skip food altogether and give out glow bracelets—fun gifts that kids love that are also practical because they make kids easier to see in the dark when they’re out trick or treating!

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Thanksgiving The best way to enjoy a healthy non-GMO holiday meal with a minimum of stress is to plan ahead. A few weeks before the holiday, order an unprocessed organic or Non-GMO Project Verified turkey (or an organic turkey breast or chicken for smaller gatherings).

Gradually gather nonperishable, USDA Organic or Non-GMO Project Verified products—such as dried make sure to seek out those labeled herbs and spices, chicken organic. Or make simple side dishes with broth, thickeners such as arrowroot, vegetables that aren’t genetically sweeteners, and canned pumpkin—that modified. Some options include baked you will need for Thanksgiving. Half a sweet potatoes, roasted asparagus and week before the holiday, buy ingredients mushrooms, green beans almondine, such as organic butter, as well as hardier spinach salad, or kale salad with orange vegetables. Then prepare dishes such as pieces and organic dried cranberries. mashed root vegetables, homeFor desserts, use non-GMO flours made cranberry sauce, and and sweeteners and organic any desserts that you can butter or coconut oil to make in advance. A day or make easy-to-prepare two before Thanksgiving, apple crisps or shortLooking for a no-sugar-added pick up your turkey and bread cookies.

Halloween treat? Try making jack-o-’lanterns from any perishable fresh For sweet stocking mandarins, satsumas, or vegetables, then prepare stuffers, any of the small oranges. a simple non-GMO meal organic candies menthat you and your family tioned for Halloween will and friends will love. work well. Also look for Justin’s Dark Chocolate Almond Butter Cups; Sun Cups Allergen Friendly Christmas Chocolate Cups; Eating Evolved Coconut For Christmas dinner, follow the same Butter Cups; Betty Lou’s Fruit Bars and guidelines as for Thanksgiving. If you Little Secrets Chocolate Gems. prefer red meat to poultry, look for For sugar-free stocking alternatives, organic, grass-fed cuts of beef or lamb. try That’s It Fruit Bars, made only from Keep in mind that corn, potatoes, fruit, or Lilly’s stevia-sweetened yellow squash, zucchini, papaya, and chocolate bars. apples can be genetically modified, so

Healthy Tip!

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natural gourmet

By Lisa Turner

pumpkin smoothie with mct oil Known for its energizing effect, MCT oil is a concentrated source of fats from coconut oil that blends well with this creamy autumn delight.

Pumpkin Pie Protein Smoothie

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Add all smoothie ingredients to blender. Blend on high until smooth and creamy. Thin with additional milk or water if desired. Serve immediately.

Per serving: 370 cal; 9g prot; 17g total fat (16g sat fat); 45g carb; 10mg chol; 125mg sod; 2g fiber; 32g sugar

PHOTOGRAPHY: PORNCHAI MITTONGTARE

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Think of this like pumpkin pie in a glass—with lots more protein, fiber, and micronutrients.

This thick smoothie will keep you satisfied for hours.

C T Oil

Serves 1 Recipe adapted from Purely Pumpkin

by Allison Day

⅓ cup milk or nut milk, plus more to thin ⅓ cup pumpkin purée, chilled ⅓ cup plain organic yogurt 1 Tbs. maple syrup r’s p ½ tsp. pumpkin pie spice ½ tsp. vanilla extract edito ick 1 cup packed organic spinach ½ banana, peeled, cut into pieces, and frozen, or ½ fresh banana (use fresh for a thinner smoothie) Dr C 1 Tbs. MCT oil .F ic o rm an ulated 100% Org 2 ice cubes

Did You Know?

MCT Oil helps boost production of ketones, making it a great fat choice for keto dieters.

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Tenayo

Original Salsa Simple, delicious roasted salsa.

A classic combination of sweet tomato flavor with a healthy kick of heat from roasted jalapeños.

Inspired by family and made with care in New York City by Arturo Cruz.

Terry Naturally

Hemp Oil + Curcumin

PHOTOGRAPHY: PORNCHAI MITTONGTARE

Supports the Endocannabinoid system.* Clinically studied curcumin for normal inflammation response.* Supercritical C02 extracted hemp oil.

Natural Factors

Whole Earth & Sea Men’s & Women’s Multivitamins Each multi provides the full range of nutrients needed to support the demands that younger men & women face.* These bioenergetic formulas contain meaningful levels of more than 20 vitamins & minerals.

Vibrant Health

Green Vibrance Plant-based superfood with probiotics.

Supports nutrition, digestion, circulation & immunity.* With alkalizing cereal grasses like wheat grass & oat grass.* Rich in antioxidants and enzymes.

Gluten free.

Plus fresh, raw whole food ingredients.

Wedderspoon

Apple Cider Vinegar with Manuka Honey Raw, unfiltered apple cider vinegar.

Naturally fermented to preserve the ‘Mother’ of vinegar.

Enriched with Kfactor 16 Manuka and Beechwood honeys.

The perfect addition to daily tonics, salad dressings & more.

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Essential Formulas

Dr. Ohhira’s Original Probiotics 3-year fermented food product.

Supplies prebiotics, probiotics & postbiotics.* Supports digestion, immune health & a healthy microbiome.*

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PLATE CHANGE

from the Inside Out

Research shows that a healthy gut can support stress reduction and promote a positive mood. NaturesPlus realizes that all bodies are not equal and every body has different needs. And nowhere is this more true than with probiotic formulations.

NaturesPlus has created a line of specially targeted probiotic supplements designed to provide the additional support you need. Whether you are a woman, a man, a child, or just in need of a mega-powerful serving of revitalizing probiotics...

GI NATURAL PROBIOTICS ARE CUSTOMIZED JUST FOR YOU!

NATURESPLUS.COM These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Akin’s

Opti-Eyes™

Lutemax™2020 lutein with bilberry and blueberry concentrates.

Powerful herbal blend that supports overall eye health.* Formulated with Bio-Shield® Technology for maximum absorption and utilization.*

*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace *These statements havepersons not been evaluated by the Food & Drugself Administration.

These areyou. not intended diagnose, treat, cure, or prevent any disease. This information is presented as medical advice.

Because and circumstances can vary, treatment may not products be right for Consult atoqualified information for andadvice is not meant to replace advice.

Because persons and circumstances self treatment healthgeneral care practitioner pertaining to anymedical particular person or case or before beginning any can newvary, exercise, diet, or may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular personprogram. or case orUse before beginning diet, or supplementation program. Use products only per label direction. supplementation products onlyany pernew labelexercise, direction.

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