Healthy Edge Magazine Akin's NOV2020

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November 2020

SUPERFOOD

THANKSGIVING Upgrade your celebration with our nutrient-packed recipes

CINNAMON (it’s great for cooking—and regulating blood sugar!)

P. 10

THE TRUTH ABOUT

COLLAGEN

+ 3 reasons to try fish collagen

THE BEST NATURAL FERTILITY BOOSTERS

VITAMIN D

WHY YOU LIKELY NEED MORE

plus

10 WAYS TO FLOURISH IN WINTER

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Try Something New nuPasta

Konjac Spaghetti This high ber, low calorie, low carb gluten free pasta is made with the root of the konjac plant and nonMO soybeans. It is pre-cooked and simple to prepare, and has a texture that is chewy, similar to al dente pasta. The package is shelf stable no refrigeration required. nuPasta offers convenience, taste, texture and nutrition all in one delicious pasta.

Charlotte’s Web

Hemp-Infused Topicals et relief where it counts with these new hemp-infused topicals.

Perfectly portable, the Balm is formulated with menthol, peppermint oil, eucalyptus oil and full-spectrum hemp extract. It’s great for speci c areas, like knuckles, knees and shoulders. evitali e, restore, and rejuvenate your skin with the Body Cream.

It goes on smoothly over larger areas of the body and is ideal for sensitive skin. Seriously soothing Cooling Gel is formulated for a more mindful wellness routine and it’s hemp-infused with menthol and arnica so you can hit the gym, trail and meet personal goals.

Tummydrops

Ginger Peach Tummydrops Tummydrops are the natural choice for upset tummies, from morning sickness or motion sickness to indigestion and nervous tummies. These tasty hard candy drops are completely natural, drug-free and non-sedating. Doctor formulated and made with just four ingredients and no gluten, they are a great option for home, school, work, and travel.

Jonathan Sprouts

Sulforaphane Facial Care

arnessing the power of sprouts, onathan Sprouts introduces the rst sprouted antioxidant skincare featuring sulforaphane. Phyto Nutrient Cleanser is a gentle everyday face wash with sulforaphane infusion, juniper berry, and lavender for calming, aromatherapeutic bene t.

Amino Acid Toner helps to hydrate skin and balance skin tone with sulforaphane and amino acids. Phyto Face Cream is a highly moisturi ing, vitamin -rich nourishing cream with sulforaphane infusion and hydrating algae extracts. For hydrating wrinkle defense, Hyaluronic Eye Cream is a lightweight cream with mango seed butter and sulforaphane, to smooth, hydrate, and brighten total eye one

Host Defense

Elderberry Plus Introducing a delicious syrup for daily immune support from ost Defense Mushrooms.

Crafted with two forms of elderberry juice and extract , plus chaga, reishi, and turkey tail mushroom mycelium, this elderberry syrup is perfect for daily immune support and respiratory health. egan and gluten-free.

Garden of Life

Kids Plant Omega-3 Liquid Provide omega-3s in a way kids will like! Omega3s play a key role in the development of the brain, eyes, and central nervous system. As kids get older, omega-3s continue to provide valuable overall health bene ts through all stages of life. This liquid is sugar-free and has a pleasant strawberry flavor. egan. o arti cial ingredients.

Hyland’s Garden Greens

Immune Gummies et daily immune support in a tasty gummy! These pectin gummies are derived from real fruit and vegetable ingredients, and they contain no arti cial colors or flavors. et 0 mg vitamin C plus echinacea extract in each serving. egan and gluten-free.

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4Kids Seasonal Formulas o funny business, just natural relief.

4Kids Pain Relief temporarily relieves minor pain symptoms in children, including muscle aches, toothache, headache, cramps, stiffness, back pain, and pain in joints or limbs. It is available in a natural grape flavor. i s Stu y ose Sinus relieves nasal congestion, sinus pressure, and headache. oth provide natural relief, without acetaminophen.

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Seasonal Selections Along with organic winter squashes and pumpkins, enjoy these seasonal offerings for your holiday meals and gatherings.

Mmmm… Pumpkin Spice. The flavor of Fall.

If you love the pumpkin spice flavor, pick up a bag of Pumpkin Spice Cocomels from JJ’s Sweets. Organic pumpkin spices are folded into creamy coconut milk caramels for a sweet, chewy treat.

Coffee lovers who want that fall flavor without the sugar, can try NutPods Unsweetened Pumpkin Spice Creamer, a dairy free coconut almondmilk creamer acceptable for Whole30, keto and paleo diets.

Or if you prefer a touch of sweetness without the dairy, try a splash of Califia Farms Pumpkin Spice Almondmilk Creamer in your coffee, made from real pumpkin purée, spices, and the right amount of sweetness.

For a unique pumpkin treat, how about Dandie’s Pumpkin Vegan Mini Marshmallows?! The mild pumpkin spice flavor and creamy marshmallow flavor and texture are a perfect combination for snacking, topping off your hot beverage or sweet potato casserole, or as an addition to crispy rice treats.

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As fall gives way to the holidays, be ready for Thanksgiving and beyond with seasoning support from Simply Organic.

From turkey brining spices and gravy mixes, to a selection of premium organic single spices, Simply Organic offers quality and convenience to help with holiday meal preparations and all of your holiday baking.

Don’t forget the stuffing! This year, offer up Aleia’s Gluten Free Savory Stuffing as an option everyone can enjoy. It’s gluten-, soy-, corn-, and dairyfree, but stuffed full of flavor and ridiculously delicious!

Make it easy on yourself this year! Dessert is ready in no time with Daiya Pumpkin Spice Cheezecake. Rich and decadent, the blend of spices, creamy texture, and just the right amount of sweetness makes this the perfect dessert offering.

Plus it’s dairy-, gluten- and soy-free, so it works for many with food allergies.

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Matcha Frangipane Tart with Cranberries and Pistachios

November 2020

p. 21

features 18 Superfood Thanksgiving

You don’t have to skimp on the trimmings to put together a healthier Thanksgiving meal. This year, give your feast an upgrade from mashed potatoes and candied yams with these superfood-infused dishes that don’t sacrifice flavor for nutrition.

22 10 Ways to Flourish in Winter

As the temperature drops and gloomy weather sets in, we face seasonal challenges from colds and flu to the winter blahs to a more sedentary lifestyle. Our prescription: try harnessing the healing power of nature to help you flourish from now until spring.

departments NEWS FLASH

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KEEP YOUR COOL

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

SUPPLEMENT ADVISOR

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Vitamin D: How Much Is Enough? Make sure you’re getting the right amount of this crucial nutrient during the dark winter months.

HERBAL ADVISOR

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Cinnamon. This seasonal favorite can do more than spice up your holiday dishes—although it’s great for that, too!

HEALING EDGE

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Fertility-Boosting Remedies. Chemicals in our food, water, and air can make conceiving more difficult, but there are safe, effective natural solutions.

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TAKE A DEEP BREATH

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If allergies, asthma, or other conditions make breathing a chore, these remedies can help.

INDIGESTION

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Sweet relief for gas, bloating, heartburn, and other uncomfortable symptoms.

PURE BEAUTY

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Eyes on the Prize. The best natural eye creams and gels.

The Real Story on Collagen. What it does. How it works.

And what to look for in collagen supplements.

EXPERT’S CORNER

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Natural stress solutions for the holidays and beyond.

CLEAN EATING

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Eating to Beat Skin Inflammation. Five foods to help you get your glow back.

NATURAL GOURMET

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Post-Holiday Fast Food. Tired of turkey sandwiches? Give this light-and-healthy take on the Waldorf Salad a try.

November 2020

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T H E

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Available at fine natural food stores

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editor’s letter New Traditions Very little has been normal in this year of the pandemic. And that’s especially true for many of our timehonored family traditions. This really struck home for me a couple weeks ago during my wife’s birthday. Every year since we’ve been married, I’ve taken her out for a fondue (her favorite) celebration. That was a no-go this year, so I settled for the next-best thing— I ordered her a big box of chocolatecovered strawberries. It wasn’t the same, but as close to normal as we could get.

Of course, there’s probably no other time of year when we engage in such family traditions as much as we do during the holidays. Whether you’re planning to watch the game on TV instead of going to the stadium, or, like me, scheduling Zoom calls with family in lieu of gathering together around the table, most of us will have to make at least a couple of adjustments to our annual celebrations this year.

The silver lining is that all of this change makes 2020 a great year to throw out some less-than-healthy traditions in favor of cleaner, more nutritious options.

“Superfood Thanksgiving,” (p. 18), aims to help you do just that, with an array of nutrient-infused dishes that pair perfectly with turkey—and are infinitely better for you than grandma’s green bean casserole and mashed potatoes. Give a few of them a try this year, and you’ll never want to go back to “normal” again.

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 Publisher & Director of Retail Sales Rob Lutz Retail Customer Service bnsales@pocketoutdoormedia.com 800-443-4974, ext. 701

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 OHare 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. 10 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.

November 2020

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newsflash

NO NEED FOR

Fad Weight-Loss Diets Overweight people who routinely eat a healthy, Mediterranean-style diet live longer than their thinner counterparts who eat an unhealthy diet of take-out and fast food, according to a 21-year study of 79,000 middleaged and older men and women in Sweden. “These results indicate that adherence to healthy diets such as a Mediterranean-like diet may be a more appropriate focus than avoidance of obesity for the prevention of overall mortality,” said the authors in the journal PLOS Medicine.

The healthy diet in the study included ample fresh vegetables and fruit, legumes, whole grains, ocean fish (not shellfish), olive oil, and moderate amounts of wine, but no soda or other sweet drinks. People eating this type of diet were also less likely to gain weight as they got older. Although there was some increased risk for heart disease among obese people, it was tempered by the Mediterranean-style diet.

Hyaluronic Acid Reduces Crow’s Feet and More Hyaluronic acid supplements can reduce crow’s feet, strengthen aging skin by enhancing collagen, and improve skin hydration, according to a Japanese study that compared a placebo and a hyaluronic acid supplement in a group of 40 men and women between the ages of 35 and 64. The tested supplement is a proprietary formulation of hyaluronic acid called Hyabest, which is found as an ingredient in different supplement brands. Study participants took 120 mg of Hyabest per day for 12 weeks.

Yoga Poses for Whatever Ails You Feel anxious? Bloated?

Do your hips hurt? Or maybe all that time at your computer is giving you a touch of carpal tunnel syndrome. There’s a yoga pose for these and many other ailments, free of charge, at yogapose. com. And if you prefer a class, take one online from a certified yoga instructor for a mere 99 cents. There are dozens of classes to choose from.

MUSCLE LOSS IS NO MATCH FOR

VITAMIN C

The human body loses 1 percent of muscle mass per year after age 50, which doesn’t sound like a lot. But over the years, it adds up and can lead to frailty, diabetes, and disability. Fortunately, vitamin C can slow down this loss of muscle.

British researchers looked at data from more than 13,000 people between the ages of 42 and 82 and found that those getting the most vitamin C in their diets had the least amount of muscle loss. They estimate that eating an orange plus a vegetable side dish every day would provide enough vitamin C.

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November 2020

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Superfood Mushroom Mycelium Syrup

ELDERBERRY Plus Delicious Syrup for Daily Immune Support*

Introducing a brand new delivery method from Host DefenseÂŽ! Crafted with two forms of Elderberry fruit (juice and extract), plus Chaga, Reishi, and Turkey Tail mushroom mycelium, our Elderberry Plus syrup is perfect for daily immune support and respiratory health.*

NEW

Find Your Mushroom™ at your local health food store and online at HostDefense.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.

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supplement advisor

By Vera Tweed

vitamin D: how much is enough?

Supplements of the sunshine vitamin have become a popular because it’s difficult for most people to get enough from food and sun exposure.

V

itamin D—also known as the sunshine vitamin because our bodies naturally produce it after exposure to the sun—is essential for calcium absorption, strong bones, and other aspects of health. Observational studies have found that adequate levels of vitamin D correlate with less likelihood of high blood pressure; atherosclerosis; type 1 and type 2 diabetes; and colon, prostate, and breast cancers.

Vitamin D also plays a role in healthy immune function, mood, energy production, pain prevention and relief, and the ability to heal from injury. In addition to osteoporosis, deficiencies can contribute to heart and lung problems, neurological diseases, and autoimmune conditions.

Unfortunately, in these days of skin cancer concerns and SPF 40 sunblocks, it isn’t always easy to maintain optimum levels of vitamin D. That’s where supplements come in, and they can make a big difference. Looking for direct effects of supplementation, Canadian researchers examined 13 earlier, well-designed studies where people age 60 or older were given daily vitamin D and tested for balance and muscle strength. They concluded that consistently taking 800 to 1,000 IU (20 to 25 mcg) of vitamin D daily improved both balance and strength in older people, which can enrich daily life and prevent falls.

Should You Take a Vitamin D Supplement?

There’s a good chance that the answer is “yes,” but it isn’t a foregone conclusion. A government survey that tested blood 8

vitamin D is 600 IU (15 mcg) daily for ages 1 through 70 and 800 IU (20 mcg) after age 70. About 4,000 IU (100 mcg) daily is considered the safe upper limit.

Why You Should Get a Vitamin D Blood Test

levels of vitamin D in nearly 5,000 American adults found that about 42 percent had low levels. People who had darker skin, were obese, had low “good” HDL cholesterol, didn’t drink milk (which is fortified with vitamin D), or were in overall poor health were more likely to be deficient.

However, this survey may have underestimated the number of people who need more vitamin D because it tested for deficiency levels that are known to lead to disease—which are lower than optimum or ideal levels of the vitamin. For example, a vitamin D deficiency may lead to osteoporosis, but a simple shortfall—lower than optimum vitamin D levels—might make you more prone to colds or winter blues, without an obvious connection.

You can track your vitamin D intake from food with a website and app such as Care Clinic (careclinic.io). The Recommended Dietary Allowance (RDA) for

General supplement recommendations can’t account for differences in individual health states, diet, digestion, and sun exposure, yet all of these factors can influence your personal needs. A blood test to check your vitamin D levels is the best way to tell if you need more. Some doctors include vitamin D tests in routine health checks and some insurance plans cover the cost.

A blood level under 20 mg/mL (nanograms per milliliter) is considered deficient for bone health, and some experts consider that at least 30 ng/mL is optimal for overall health. The Endocrine Society estimates that daily vitamin D supplements of 1,500–2,000 IU (37–50 mcg) may be needed to achieve a level of 30 ng/mL, but individual responses to supplementation vary.

Paragon Plus Vitamin D3 2000 IU

Solaray Vitamin D3 + K2

Country Life Vegan D3 Gummies 1000 IU

November 2020

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herbal advisor

cinnamon

Well-loved for the sweet warmth it brings to foods, this spice may be an effective treatment for type 2 diabetes.

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he spice that we know as cinnamon is actually Cinnamomum cassia, a darker, spicier, lessexpensive cousin of true Ceylon cinnamon. Just ½ teaspoon a day of cassia has been found to regulate blood-sugar levels, according to a study at the U.S. Department of Agriculture’s Human Nutrition Research Center in Beltsville, Md. The results may mean that cassia can be helpful in the treatment of type 2 diabetes. Cassia is also prized for its potential antifungal, antibacterial, and antiparasitic qualities, which may make it effective against yeast infections and the bacteria that cause stomach ulcers.

Choose It and Use It While American recipes celebrate cinnamon in heaping teaspoons, other cuisines tap its subtler side. Small amounts mellow sharp flavors and infuse warmth, depth, and delicate sweetness.

Half a stick scents a pot of rice. A shake over squash enhances its sweetness. A dash tames bitterness in winter greens.

A dusting in flour enlivens piecrust, and a pinch in quiche fillings adds richness.

Caribbean Coconut Rice Serves 4

This cinnamon-scented rice pilaf goes especially well with Indian, Asian, and Caribbean entrées. It’s so good and so simple, though, you’ll probably find yourself making it often to accompany weeknight meals.

2 2 1 1 1 ¾ 1 ½ ¼ ¹⁄8 ¼

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tsp. unsalted butter tsp. minced fresh ginger clove garlic, minced (1 tsp.)

3-inch cinnamon stick cup jasmine rice, rinsed and drained cup light coconut milk tsp. sugar tsp. kosher salt tsp. grated lime zest tsp. white pepper cup toasted shredded, unsweetened coconut, optional

1. Melt butter in saucepan over medium heat. Add ginger, garlic, and cinnamon stick, and sauté 1 minute, or until fragrant. Stir in rice, and sauté 2 minutes, or until rice grains are opaque. Add coconut milk, sugar, salt, lime zest, white pepper, and ¾ cup water, and bring to a simmer. Stir once, cover, reduce heat to low, and simmer 15 minutes. Fluff rice with fork, cover, and let rest 5 minutes. Garnish with toasted coconut, if using.

Per serving: 143 cal; 2 g prot; 6 g total fat (4 g sat fat); 20 g carb; 5 mg chol; 245 mg sod; 1 g fiber; 1 g sugars

November 2020

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healing edge

the real story on collagen Everyone seems obsessed with collagen right now. You might be wondering: What are the benefits of this popular supplement? Read on.

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ack in the 1990s, I worked in New York with nutritionist Oz Garcia.

Oz was very cutting-edge with nutritional supplement recommendations, and we had an entire dispensary filled with all kinds of high-end brands of designer vitamins, exotic nootropics from Europe, and injectables like glutathione and alpha-lipoic acid.

Top-of-the line stuff.

And right there on the shelf alongside these superstar supplements was a big carton of plain old Knox gelatin. That’s right, gelatin. Like the stuff they make Jell-O from. And it was on the shelf with all the superstars because—at the time— it was one of the most powerful natural treatments we had for joint health.

The reason we used gelatin for joints was that it’s a precursor to something our joints absolutely need—collagen.

And in those days, we were taught that

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you couldn’t really take collagen supplements because they weren’t well digested, so an envelope of gelatin seemed like the only option.

That was then, this is now The notion that you couldn’t digest and absorb oral collagen supplements has long since been buried on the garbage dump of wrong nutritional theories, and collagen supplements have now become, as they say, a thing.

So what’s the deal? What’s the difference between gelatin and collagen?

And what’s the difference between collagen supplements for the skin and collagen supplements for the joints? And what’s up with collagen protein powder?

Glad you asked.

Collagen & Gelatin First, let’s sort out the gelatin-collagen relationship. Gelatin is the cooked form of raw collagen. The raw collagen itself comes from animals, particularly the parts of the animal that we usually don’t eat,

November 2020

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By Jonny Bowden, PhD, CNS

3 Reasons to Try Fish Collagen There really is no vegan source of collagen, but there is a pescatarian one—fish collagen. As a commercial product, it hasn’t been around as long, but it does have a few definite selling points.

Fish collagen is the only option for vegetarians—or at least those who eat fish.

Fish collagen peptides are smaller than beef collagen peptides, and studies have shown that they are very well absorbed and digested. Many of my naturopathic doctor friends, like Nikki Arguinzoni-Gil, ND, recommend fish collagen supplements for patients with any gut issues or sensitivity, since they are so easy on the gut.

Fish collagen is high in a particularly valuable amino acid—hydroxyproline— that seems to have particular value in stimulating collagen synthesis. A recent study showed that people taking antioxidants together with fish collagen had improved measures of moisture and skin elasticity.

like gristle, cartilage, tendons, and bones.

When you cook that stuff—as you do when you simmer bones in a broth for 12 hours—the collagen heats up and turns into a form we know as gelatin. And that’s exactly what it looks like, a kind of gelatinous yellow waxy substance floating in the bone broth, that, though unattractive, is nonetheless quite edible.

The problem is that bone broth isn’t an efficient way to get collagen into your body—at least not if you want that collagen to do the things it is known for (like helping to improve joints and skin).

Here’s why. Bone broth contains collagen proteins in the form of gelatin, and that’s a good thing, as collagen protein is a terrific protein. But collagen proteins are big messy molecules, and they need to be broken down further if you really want to absorb them. Your body will absorb the collagen protein— but it won’t effectively break it down into small enough particles for it to be of maximum use in repairing and maintaining connective tissue. That’s where hydrolization comes in.

Enter hydrolyzed collagen Hydrolyzed collagen is collagen that’s been broken down into tiny, microscopic particles that the body will just suck up and use at exactly the places you need

it. And it’s hydrolyzed collagen supplements that are primarily sold for skin, hair, nails, and joints. Don’t get me wrong—bone broth is a terrific food that supplies a rich array of vitamins and micronutrients and some collagen in the form of gelatin. But if you want collagen for more specific purposes, hydrolyzed collagen supplements are the way to go.

And, although there are many variations and combination products, most fall into one of two categories: products that provide collagen 1 and 3, and products that provide collagen 2.

What are all these different kinds of collagen?

There are at least 16 different types of collagen, but about 90 percent of the collagen in your body consists of types 1, 2, and 3. Collagen 1 and 3 are found mainly in the skin. Collagen 2 is found in the joints. All collagens serve the same purpose: to help tissues withstand stretching. Many collagen supplement companies offer at least two formulas— a combined collagen 1 and 3 supplement (for the skin) and a collagen 2 supplement (for the joints).

So why do we need collagen supplements? Number one, collagen is the most abundant protein in the body, so it’s pretty important. Number two, we need it for

just about everything: strong bones, cartilage, tendons, joints, skin, hair, and nails. (Remember, it’s the main protein in connective tissue!) And last but not least, we make less of it as we get older.

We don’t know why collagen production declines with age, but it does. After the age of 20, one percent less of collagen is produced in the dermis every year. In our 40s, we essentially stop making it.

When you don’t have enough collagen, bad stuff happens. In the skin, the fibers thicken, stiffen, and lose their elasticity— all resulting in aging lines and wrinkles.

Joints become less flexible. Joint aches and pain increases.

Collagen protein powder While collagen supplements are a great way to get support for skin and bones, there’s a trend toward high-quality collagen protein powders, which offer a much greater dose of the collagen peptides. Collagen protein powder is rich in amino acids that are important in building joint cartilage. Clinical studies suggest that 10 grams per day of pharmaceutical-grade collagen reduces pain in patients with osteoarthritis of the knee or hip. One published review concluded that “Collagen hydrolysate is of interest as a therapeutic agent of potential utility in the treatment of osteoarthritis and osteoporosis,” adding that “its high level of safety makes it attractive as an agent for long-term use in these chronic disorders.” Another study showed improvement of joint pain in athletes who were treated with the dietary supplement collagen hydrolysate.

I consider collagen protein an excellent choice and often use it instead of whey just for variety. It might be a particularly good choice for those who are extremely sensitive to dairy.

It’s also worth pointing out that products that come from beef, such as collagen or whey protein, should always be sourced from healthy cows. A number of companies have grass-fed/pastureraised collagen in their product lineup—a very encouraging sign indeed!

The Healthy Edge

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expert’s corner

By Emily Kane, ND, LAc

fertility-boosting remedies

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Increase your chances of conceiving the natural way.

Q:

I’m in my late 30s and pretty healthy. My partner and I would like to start a family, but we’ve been trying unsuccessfully for over a year. Any advice?

—Doris L., Baltimore, MD

A:

Women often seek medical advice for infertility because they have a shorter window for conception.

But the problem is just as likely due to the man. Besides lower testosterone levels worldwide, many sperm donors who undergo semen analysis are being diagnosed with agglutination, a condition where sperms stick together and are less lively.

This is usually due to inflammation in the prostate or urethra, generally caused by a sub-optimal diet including chemicals from processed food.

In fact, synthetic chemicals in our environment are thought to be one of the leading causes of infertility in general.

Numerous studies, for example, link pesticides to fertility problems in both men and women. Polychlorinated biphenyls (PCBs) that were once used in plastics have contaminated our food supply. PCBs decrease fertility by lowering progesterone levels, diminishing ovulation, and reducing estrogen clearance. And the aforementioned decline in testosterone levels over the past 25 years coincides with the introduction of GMO crops and the corresponding increased use of pesticides.

Dietary Solutions To combat the chemical stew in our environment, both members of a couple trying to conceive would do well to enjoy a 2–6 week period of detoxification and cleansing 1–3 times per year. This means eating a clean, fresh diet of mostly 14

Key Fertility Nutrients

organic vegetables, good quality fish, and eggs or organic nut-based proteins. Two or more servings per day (versus 1 or fewer per week) of low-fat dairy products have been associated with an 85 percent decrease in fertility. The protein component of dairy (casein) causes the problem, but these effects were only observed with low-fat dairy consumption. High-quality organic or grass-fed full-fat dairy actually seems to increase fertility.

Keep blood sugars steady by minimizing grains and completely avoiding processed foods. Drink mostly water, along with kombucha or herbal teas. Coffee is a vasoconstrictor (like nicotine) and will mess with oxygen delivery to all tissues.

And watch your weight. The risk of infertility rises with obesity, which is affiliated with PCOS (polycystic ovarian syndrome, which has many manifestations but basically inhibits ovulation).

Inositol, a readily available supplement, is well documented to promote ovulation in women with PCOS.

Micronutrient deficiencies can inhibit a healthy pregnancy: particularly iron and folic acid.

It’s easy to check your levels of these nutrients with an inexpensive blood test (CBC), and you can also check your ovarian reserves with a somewhat more expensive blood test known as AMH (Anti-Mullerian Hormone).

For women, once you have determined that you’re ovulating (you observe mid-cycle egg-white stretchy mucous, and your ovulation detector confirms this is high-estrogen mucous, indicating fertility), try taking the following supplements:

* Phosphatidyl choline—1,200 mg three * * *

times daily.

Vitamin E—800 IUs daily.

High potency B complex—with 230–500 mg of B1 (thiamine).

Vitex (tincture or capsule)—Work with a knowledgeable practitioner for dosing.

For men, once a semen analysis shows that you have live swimmers, you should avoid hot tubs, tight pants, and cycling.

If possible, also avoid taking antibiotics, particularly the erythromycin group, which reduces sperm production.

Supplements that can help promote male fertility include:

* Vitamin E—400–800 IUs daily. * Glutathione—500 mg daily. * Zinc—50 mg daily. * Vitamin C—1,000 mg daily.

November 2020

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Keep Your Cool: Natural Stress Solutions

BY SALLY KARLOVITZ, CN

STRESS IS A FACT OF THIS LIFE, and it affects most of us.

Stress manifests itself in a variety of ways, including irritability, stomachaches, mood swings, insomnia, headaches, and muscle tension. Natural remedies and lifestyle changes can calm and soothe nerves and promote relaxation and a sense of well-being.

Here are some simple things to help reduce stress levels:

EXERCISE Exercise is an important part of stress reduction and overall good health. It helps you look and feel better. Something as simple as a short, brisk walk in fresh air can ease tension and allow you to handle stress better. Yoga is also a good option since it incorporates stress-busting stretching and deep breathing.

REST Getting a good night’s sleep helps with overall stress reduction.

Take a hot bath before bed and use aromatherapy oils such as lavender or lemongrass to relax the body and calm the nerves.

If you have trouble sleeping, try a gentle, natural sleep aid that contains valerian, or try a homeopathic remedy to support restful sleep.

MAINTAIN ADRENAL AND NERVE HEALTH During stressful situations the body depletes itself of several important nutrients. The water-soluble vitamins, including B vitamins and vitamin C, are most affected and should be replenished daily. These vitamins also play a role in maintaining adrenal gland health, which we need to help us handle stress.

The neurotransmitter GABA can be used to help reduce nerve excitability through the nervous system and brain. It is known for its calming properties.

TRY A NATURAL REMEDY Adaptogens like ashwagandha help balance the stress response and support energy in the body.

L-theanine, an amino acid found in green tea, supports relaxation without sacrificing alertness, making it a great support solution day or night.

Since stress can’t just be avoided, try maintaining overall good health and well-being, which will help you keep your cool.

Paragon Plus™

LifeSeasons

High potency B complex with vitamin C.

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May provide support during times of stress.*

Nourishes the nervous system.*

Continuous release formula for maximum absorption.

With GABA, ashwagandha, kava kava, L-theanine, and theobromine.

Stress-B-100

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Anxie-T

Helps the body feel more calm & relaxed.*

November 2020

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Take a Deep Breath: Respiratory Health

BY MARY ANN O’DELL, MS, RDN

BREATHING…it’s something many of us take for granted. But for the millions of people with asthma, allergies, and chronic obstructive pulmonary disease (COPD), normal breathing is something they often wish for. Having strong healthy lungs contributes to overall good health. Getting enough oxygen is important since oxygen is carried by the blood to every system in the body. And healthy lungs are better equipped to handle illness and immune challenges. But when asthma or other lung diseases arise, help can still be found. Natural approaches to lung health can help address symptoms and underlying issues of these health problems.

DIET & EXERCISE TO BREATHE A diet full of antioxidant-rich fruits, vegetables, and essential omega-3 fats supports overall health and provides nutrients needed for good health and good lung function. Avoid saturated fats and excess sugar, which can both contribute to increased inflammation in the body, and reduced immunity, making lung function weaker.

Exercise, such as yoga, deep breathing exercises, walking and aerobics, can help strengthen the lungs and increase their capacity.

And it just helps you feel good! Be sure to check with your health care provider before starting an exercise program.

NATURAL SUPPORT FOR LUNGS The medicinal mushroom cordyceps can support lung capacity and endurance. It has anti-inflammatory properties and can help relax the bronchial walls and promote enhanced oxygen utilization.

The bioflavonoid quercetin, often found in allergy formulas, can also act as an anti-inflammatory, helping to reduce inflammation and support normal lung tissue health. It may play a role in reducing risk for upper respiratory infections. In a preclinical model of COPD, quercetin reduced markers of oxidative stress and lung inflammation.

Magnesium acts as a bronchodilator, preventing bronchial passages from going into spasm. Studies have shown that if daily magnesium intake is elevated, lung function is improved.

Although magnesium occurs naturally in a variety of foods, such as dark green, leafy vegetables; almonds; brown rice; and millet, most Americans do not get enough magnesium, and supplements may be needed to fill in the gaps.

N-acetyl cysteine (NAC), a potent antioxidant and precursor to the detoxifier glutathione can have a profound effect on lungs. Studies show that NAC can help break up and thin lung mucus, improving conditions like bronchitis, allergies, and flu.

While life conditions can make lung function weak and breathing more difficult, nature provides some ways to help you breathe a little easier.

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Helps encourage free & clear breathing.* Formulated with a unique blend of immune-protective nutrients & herbs.

Magnesium Gummies offer a delicious way to provide your body with magnesium.

The Healthy Edge

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Superfood

Than ksgiving Give your Turkey Day feast a nutritious boost with these seasonal superfood dishes

BY LISA TURNER

18

E

veryone needs to eat more vegetables— but we wouldn't dream of taking away your Thanksgiving turkey.

So rather than making your holiday meal totally vegan or vegetarian, why not try upping the vegetables, swapping nutrient-dense plants for breads and starches, and sneaking in superfoods—so everyone is happy. Supercharge your Thanksgiving, from appetizers to dessert, with these nutrient-packed recipes. And yes: you can keep the turkey.

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Zucchini Bites with Quinoa, Pomegranates, and Pumpkin Seeds Serves 8

This easy, low-starch take on stuffed squash features ready-to-eat quinoa and fast-cooking zucchini for a vegetable-heavy, colorful app. Or substitute delicata squash for the zucchini for a more traditional winter squash dish. If oven space is tight, pre-cook the zucchini rings the night before; then heat the quinoa blend and top them just before serving.

2 3 1 3 6

large zucchini Tbs. olive oil, divided large shallot, finely chopped garlic cloves, minced cups loosely packed baby spinach, finely chopped 2 (8-oz.) pouches Ancient Harvest Microwavable Organic Quinoa ¼ cup chopped pumpkin seeds 2 Tbs. fresh thyme leaves 3 Tbs. pomegranate seeds Pomegranate molasses for garnish (substitute balsamic glaze) 1. Preheat oven to 400°F. Cut zucchini horizontally into ¾-inch rings. With melon baller, gently create a small hollow in each ring, leaving a layer on the bottom to hold stuffing. Toss zucchini rings with 2 Tbs. olive oil, and roast 20 minutes, flipping halfway through, until just tender but still firm.

2. During last 5 minutes of zucchini roasting time, heat remaining olive oil in large pan, and sauté shallots and garlic 3 minutes. Stir in spinach, quinoa, pumpkin seeds, and thyme. Season to taste with salt and pepper. Cover pan, reduce heat to low, and keep warm.

3. Remove zucchini rings from oven and let cool 3 minutes. Using spatula, carefully transfer rings to large serving platter. Stir pomegranates into quinoa mixture.

Top each ring with quinoa mixture; reserve any extras for later use. Drizzle with pomegranate molasses or balsamic glaze, and serve immediately.

Per serving: 200 cal; 8g prot; 9g total fat (2g sat fat); 25g carb; 0mg chol; 160mg sod; 5g fiber; 5g sugar

The Healthy Edge

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Marinated Artichoke Salad with Roasted Pistachios Serves 4

MARINATED ARTICHOKE HEARTS ⅓ 1 1 ¾ ½ 2

cup extra virgin olive oil tsp. dried oregano tsp. dried thyme tsp. sea salt tsp. crushed red pepper flakes 15-oz. cans quartered artichoke hearts in water, well drained and patted slightly dry Juice of 1 large lemon (2 Tbs.) SALAD 1

Per serving: 400 cal; 10g prot; 29g total fat (4g sat fat); 30g carb; 0mg chol; 1730mg sod; 8g fiber; 1g sugar

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Rustic Root and Baru Seed Grain-free Stuffing

Serves 8

This nutrient-packed stuffing skips the bread and does double-duty as a roasted root vegetable dish. We used high-fiber white roots—Hanna sweet potatoes, parsnips, and turnips—for a more traditional look, but sweet potatoes or rutabagas work just as well.

Baru seeds, a nutrient-dense legume from Brazil, add a sturdy crunch that stands up to cooking; if you can’t find them, swap hazelnuts. Pre-cooked, ready-to-eat jackfruit stands in for sausage, to add a meaty flavor with extra fiber and nutrition, and no saturated fat.

For faster day-of prep, pre-cook everything the night before, then heat through before serving; add two eggs and ½ cup almond meal for a denser, creamier stuffing.

2 2 2 3 1 6 2 4

medium Hanna sweet potatoes, diced medium parsnips, diced small turnips, diced Tbs. olive oil, divided medium onion, diced celery stalks, diced cups chopped shiitake mushroom caps large garlic cloves, minced

2

(2.65-oz.) packages Upton’s Naturals Jackfruit, chopped small ½ cup Natural Traditions Roasted Baru seeds, chopped small 2 Tbs. minced fresh rosemary leaves 1 Tbs. minced fresh thyme leaves 1 Tbs. dried sage

1. Preheat oven to 400°F. Toss sweet potatoes, parsnips, and turnips with 2 Tbs. olive oil.

Sprinkle with salt and pepper. Spread evenly on two rimmed baking sheets, and roast 30 minutes, or until soft.

2. During last 10 minutes of vegetables roasting, heat remaining olive oil in large skillet over medium heat, and sauté onions, celery, mushrooms, and garlic for 5 minutes. Add jackfruit, baru seeds, rosemary, thyme, and sage, cover, and simmer until tender, about 5 minutes longer. (Add a few Tbs. broth, wine, or water, if needed, to prevent sticking.) Keep warm.

3. Combine roasted root vegetables with sautéed vegetables. Season to taste with salt and pepper, and serve immediately.

Per serving: 170 cal; 5g prot; 10g total fat (1g sat fat); 18g carb; 0mg chol; 60mg sod; 5g fiber; 5g sugar

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RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

large ripe Haas avocado, peeled, pitted, and diced Sea salt and freshly ground pepper, to taste ¼ cup crunchy roasted, shelled pistachios, coarsely chopped 3 Tbs. shaved Parmesan cheese, optional to garnish 1. To make marinated artichoke hearts, combine olive oil, oregano, thyme, salt, and red pepper in small saucepan, and whisk gently to combine. Add artichokes, and toss gently to coat.

2. Heat over low heat 10 minutes to warm and release the flavors of the spices.

Remove from heat, and transfer contents to a non-reactive container, such as a mason jar or glass Pyrex dish. Stir in lemon juice, cover, and refrigerate until needed.

3. To assemble salad, allow one half of Marinated Artichoke Hearts recipe to come to room temperature, or warm in a small saucepan over low heat to remove the refrigerator chill.

4. In medium bowl, combine warmed artichoke hearts with prepared avocado, season to taste with salt and pepper, and toss gently to thoroughly mix.

5. Just before serving, mound salad attractively into the center of serving plate, sprinkle with prepared pistachios, and arrange cheese in small stack at center of salad.

Matcha Frangipane Tart with Cranberries and Pistachios

Serves 12

This superfoods riff on the traditional frangipane tart adds matcha green tea powder to an almond-paste filling, and swaps almond flour for the crust, with coconut sugar and coconut oil standing in for white sugar and butter. Cranberries and pistachios add color and extra nutrition to this vibrant dessert.

1 2 1

6 10 2 2 ⅓ 1 ¾ ½ ¼ 3 3

cup blanched slivered almonds Tbs. gluten-free flour Tbs. Pure Synergy Organic Matcha Powder, or more to taste Tbs. honey Tbs. coconut oil at room temperature, divided eggs tsp. vanilla extract cup coconut sugar large egg yolk cup almond flour cup tapioca flour tsp. salt Tbs. shelled pistachios Tbs. dried cranberries

1. For filling: finely grind almonds and flour in processor. Blend in matcha powder.

Add honey, 4 Tbs. coconut oil, eggs, and vanilla extract. Blend until smooth. Transfer to medium bowl, cover, and chill 3 hours or overnight. Remove from refrigerator 10 minutes before filling crust.

2. For crust: combine remaining coconut oil and coconut sugar to bowl of stand mixer, and beat on medium-high until creamy.

Scrape down sides of bowl, then beat in egg yolk. Whisk almond flour, tapioca flour, and salt in a separate bowl. Add to mixer, beating on low speed until just combined. Evenly press dough into bottom and sides of lightly oiled 9-inch fluted tart pan; prick dough every 2 inches with fork. Freeze 10 minutes.

3. Preheat oven to 350°F. Remove crust from freezer. Spoon filling into crust. Gently press pistachios and cranberries into filling. Bake until top and crust start to turn golden and tester inserted into center comes out clean (about 30 minutes). Let cool 10 minutes before cutting.

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

Per serving: 300 cal; 6g prot; 21g total fat (10g sat fat); 25g carb; 45mg chol; 75mg sod; 3g fiber; 16g sugar

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h is fl our 10 WAYS to

in the WINTER

Here’s a complete guide to supercharging immunity, easing digestion, balancing stress, and keeping energy levels strong during the coldest months of the year.

W

BY MICHELE BURKLUND, NMD

intertime is the coziest time of year—especially when we think of snuggling up next to a fireplace, peering out at the picturesque snow-covered backdrop, and sipping a warm cup of tea. But as the temperatures drop and the weather gets gloomy, the winter blahs can sneak in, and it can become difficult to leave the comfort of home.

Our prescription: harnessing the healing power of nature to help you flourish all winter long.

Here’s how: 22

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Banish Stress with Bs: A comprehensive B-vitamin complex should be in everyone’s winter arsenal to combat stress and promote a healthy mood. B-complex vitamins refer to the eight water-soluble Bs that play an active role in a number of our bodily functions, including building neurotransmitters and helping enzymes to support energy production. Research has shown that B-complex vitamins can help promote a healthy mood, while also working to decrease perceptions of stress. In fact, a double-blind randomized, placebo-controlled study published in the Journal of Human Psychopharmacology found that the participants who supplemented with B-complex reported decreased anxiety and workplace stress, as well as improved mood after 90 days of use.

Another study out of the University of Miami evaluated the effects of B-complex and found that adults who have been diagnosed with depression experienced significant improvement in their mental health with B vitamin supplements. In addition to supplements, a number of foods are rich in vitamin B, including salmon, leafy greens, eggs, beef, oysters, clams, legumes, chicken, turkey, yogurt, and nutritional and brewer’s yeast.

Product Pick: Emerald Coenzymated B-Healthy Complex

Adapt To The Times: It’s no secret that those dark winter mornings make us all feel a little sluggish, and sometimes, a little pick-me-up might be just what the doctor ordered. Eleuthero (Eleutherococcus senticosus), commonly known as Siberian ginseng, is a prized adaptogenic plant often used in traditional medicine to elevate energy, increase athletic performance, and even balance the body’s stress response. A study published in the Chinese Journal of Physiology found that supplementation shows the potential to enhance endurance, support cardiovascular health, and improve metabolism. Eleuthero can be infused into water, used in a tincture, or taken in a capsule.

Product Pick: Gaia Herbs Mental Alertness with Eleuthero

The Healthy Edge

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Up Your Omegas: As temperatures hit the single digits, your skin can become more vulnerable as it attempts to adjust itself to the frigid air outside. Support your skin barrier from the inside out by increasing your omega-3 intake from foods such as avocados, nuts, olive oil, and fatty fish. On the outside, use a non-toxic nourishing daily moisturizer to ensure that your skin holds its glow during the colder months.

Product Pick: Nordic Naturals Ultimate Omega

Take Five: Even though this time of year is supposed to be about connection, celebration, and feeling thankful, it can cause a lot of panic and stress. Science has proven that the mind and body are deeply intertwined and that stress is a leading contributor to many diseases. When your schedule is packed, it’s important to allocate time for yourself to clear your mind and maintain a proper healthy balance. In fact, a recent pilot study published in the Journal of American College Health found that students who practiced guided mindfulness meditation for 5-12 minutes per day over an 8-week period reported decreased anxiety and stress levels. So setting aside some time for yourself, even for as little as 5 minutes per day, can do wonders for your health .

Product Pick: Calm App.

Get To The Root Of It: It’s a worthy mission to brave the cold on a trip to the farmer’s market to pick up some root veggies, otherwise known as “winter superfoods.” These underground delights are often underrated, despite their impressive nutrient profile and comforting taste. Some of the most common root vegetables include carrots, which are rich in vitamin A; hearthealthy beets; fiber-packed sweet potatoes; and celery root, which is loaded with vitamin K. Besides the endless recipe options for root vegetables, winter harvests also supply cranberries, broccoli, squash, brussels sprouts, and pumpkin. A diet focused on 24

seasonal foods does much more than just improve your health on a physical level—it also puts you in touch with your local environment and connects you with nature.

Product Pick: Vibrant Health Spectrum

Vibrance

Balancing The Gut: Hippocrates famously said, “all disease starts in the gut,” and now, modern science is proving the link between a balanced gut and a healthy immune system. One recent study review published in the Annuals of Nutrition & Metabolism Journal concluded that probiotic consumption has a variety of positive benefits for the immune system, including the ability to modulate the allergy process. Support your gut flora diversity by eating prebiotic foods such as artichokes and asparagus; by focusing on a plant-based diet and fermented foods; and by ensuring that you always take a probiotic after an antibiotic to help replenish your supply of good-foryou bacteria. In addition, you might want to consider adding a high-quality probiotic into your daily regimen to ensure that you’re doing everything you can to balance the bacteria in your belly.

Add Some Honey: Manuka honey is a powerful functional food derived from the nectar of manuka (Leptospermum scoparium) trees. It has been studied extensively for its wound healing and antimicrobial properties, as well as its effectiveness against antibioticresistant bacteria. A review published in the AIMS Microbiology Journal concluded that manuka honey has the potential to be a natural antibiotic alternative due to its unique phenolic and methylglyoxal content. Add it to a cup of tea, mix it into your morning smoothie, infuse it into your salad dressing, or simply enjoy it raw.

Product Pick: Flora Manuka Honey Blend 30+ UMF

Comfort Food: Bone broth is prized for its rich nutrient content and health benefits. It’s made by boiling the bones of animals and infusing the mineral-dense broth with herbs and vegetables. A study published in the Journal of Psychological Science found that comfort foods—including soups—are often are associated with gatherings and have a beneficial effect on mental health and loneliness. So perhaps bone broth is the perfect antidote for the mind and body on those chilly dark days.

Probiotic

Product Pick: Probulin Daily Care

Product Pick: Bonafide Provisions Chicken Soup with Bone Broth

Flu-fighting Botanicals:

Let the Sun Shine:

Plants that stimulate and support the immune system include elderberry, astragalus root, echinacea, olive leaf, osha root, and goldenseal. These tried-and-true herbs have been used for centuries to help fight off invading bugs and support immune health. A study published in the Journal of Evidence Based Complementary Alternative Medicine found that taking echinacea extract as a preventative measure reduced both the number of colds and the duration of the common cold compared to the placebo. Infuse these herbs into a warm cup of tea to enjoy throughout the day.

It’s important to keep your vitamin D (aka the sunshine vitamin) stores at a healthy level when you're spending more time indoors. Countless studies have linked low vitamin D levels to osteoporosis and other chronic diseases, making it an essential support for overall wellness. In fact, a review published in the British Medical Journal found that vitamin D supplementation was associated with a decreased risk of cancer mortality by 16 percent. Ask your primary care doctor for a 25-hydroxy vitamin D blood test to ensure your levels of D stay in the optimal range.

Product Pick: Paragon Plus All-Well

Product Pick: Solgar Vitamin D3 125

Formula

mcg (5,000 IU)

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Natural Solutions for Indigestion

BY SALLY KARLOVITZ, CN

IF YOU ARE ONE OF THE MORE than 50 million Americans who suffers from digestive disorders, enjoying a family meal can become uncomfortable. Problems associated with the digestive tract can include indigestion, heartburn, gas, bloating, and constipation. Instead of reaching for an over-the-counter remedy that just temporarily eases symptoms, try these natural approaches to ease digestive symptoms and support the GI tract.

GET QUICK RELIEF WITH CALCIUM For those times when you do have a heartburn flare-up, calcium carbonate can help neutralize the acid and give quick relief. This mineral is effective for buffering the acid in the stomach and reducing irritation. In addition, calcium will not interfere with normal, essential gastric acid secretion like over-the-counter medications do.

TAKE A MULTI-PURPOSE DIGESTIVE ENZYME

SLOW DOWN Take time to chew your food, which is the first step in digestion. This is a great time to truly savor the food and enjoy the company you’re with.

Our bodies produce enzymes that break down fats, carbohydrates, and protein. As we age, these enzyme levels decline, leading to more problems with excess gas and indigestion. Enzyme supplements help by adding to the enzymes being produced in the body, improving digestion and reducing heartburn and bloating.

SOOTHE AND PROTECT THE GI TRACT Alginate, a compound from brown seaweed, creates a gel that sits on top of the “acid pocket” of the stomach. This preserves natural gastric acids, which are critical for digestion, but also aids in blocking the stomach contents from entering the esophagus.* Prickly pear cactus acts as a natural buffering agent to neutralize stomach acids. It also helps to amplify the benefits of alginate. Fenugreek is mucilaginous herb that provides soothing benefits to the digestive tract, helping to reduce inflammation and calm irritation.

Don’t suffer with digestive discomfort.

Try a natural remedy to improve digestion, reduce unwanted symptoms, and enjoy your favorite meals.

Enzymedica

Paragon Plus™

Works in seconds, lasts for hours.*

Enzyme complex to support digestion.*

Alginate formula protects the esophagus from acid.*

With pancreatic enzymes to support digestion of fats, carbohydrates, and proteins.*

Heartburn Relief

Relieves occasional heartburn.* Rebuilds the stomach lining.*

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Super-Zyme Complex

Enhanced with fenugreek for stomach and intestinal comfort.*

November 2020

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Kyolic

Fermented Vitamin B Complex

Blood Pressure Formula Aged Garlic Extract

Supports energy, beauty, brain, & nervous system.*

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Combines odorless aged garlic extract with nattokinase and L-theanine.

Fermented for better absorption.*

Formula 109.

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Mull-Ear™ Mullein Garlic Oil

Natrol

Cognium Focus

Topical ear oil that soothes aches & promotes comfort.*

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Improves focus & concentration.*

With mullein, garlic, and arnica.

We know how to keep up with keto.

Knowing what’s truly good for you can be confusing. Our Goodness Gurus can clear things up. So when you're in the store, seek them out and ask them anything.

We've got the answers to keep you feeling good, inside and out.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

eyes on the prize

T

he fragile skin of the eye area needs extra care—it’s the first place on your face to show stress, fatigue, and aging. The visible effects are dark circles, puffiness, fine lines, crow’s feet, and sagging skin. Eye creams and gels, just like face moisturizers and sunscreens, are essential for prevention and damage control for the young as well as the aging eye.

On average, you blink over 100,000 times per day, and every time you smile or frown you place a demand on the delicate skin around the eyes. This skin is actually 5–10 times thinner than the skin on the rest of the face, and it contains a small amount of subcutaneous fat and absolutely no oil glands. Effective eye creams can imitate the function of oil glands, providing the necessary hydration.

“The thin eyelid skin can be one of the first places to show irritation and allergy,” says Jennifer MacGregor, MD, certified dermatologist at Union Square Laser Dermatology in New York City. “And the eyelid skin is very dynamic—it moves with facial expression—so it tends to be

28

The best natural eye creams and gels.

the first area of the face to show skin aging.”

Eye creams and gels are specially formulated to tackle a variety of concerns. They can stimulate circulation, which helps reduce dark circles and puffiness.

They can improve the skin’s elasticity, which prevents the crinkled look, and diminish crow’s feet. And they can also plump up fine lines so they look less pronounced. Choose the eye cream or gel that addresses your biggest concern.

To prevent or repair wrinkles, sagging skin, and dryness around the eyes MacGregor suggests choosing eye creams and gels that contain hyaluronic acid and ceramides to hydrate and restore moisture, vitamin C for its antioxidant properties, and caffeine to constrict blood vessels and brighten. She also likes peptides for repair and protection of aging skin. She cautions against stronger anti-aging ingredients, such as retinoids and alpha hydroxy acids, which may be too irritating for the delicate eye area.

What shouldn’t be in eye creams and gels is just as important as what should.

Check the label on your eye creams and gels for ingredients that may cause red, irritated, itchy, or dry eyes. Preservatives are the worse offenders. Parabens (methylparaben, ethylparaben, propylparaben, and butylparaben) and formaldehyde—even in very small concentrations—can cause redness and itching. Parabens can also clog the oil glands that line the eyelid, protecting tears from evaporating, which can lead to dry eyes.

Reduce the depth of wrinkles with Derma E Hydrating Eye Cream.

This eye cream deeply hydrates, firms and tones to reduce the look of crow’s feet. With green tea and hyaluronic acid, this cream soothes the delicate skin surrounding the eyes while helping to reduce the look of laugh lines.

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, and visibly improve firmness. Algae extracts and peptides repair, revive, and strengthen the delicate eye area.

Brighten and hydrate the delicate skin around your eyes with Earth Science Active Age Defense i-Cream Nourishing Eye Care.

Evening primrose oil and calendula extract soothe tired skin, antioxidant vitamin E and coenzyme Q-10 help protect, moisturizing aloe and hyaluronic acid plump dry skin, and extracts of licorice root and honeysuckle help brighten the area.

Enhance overall eye appearance with Reviva Firming Eye Serum. DMAE and Multipeptides have been added to help smooth, and an advanced peptide/bioflavonoid complex helps lighten the look of dark circles.

Antioxidants alpha lipoic acid and vitamin C ester help fight against future environmental damage.

Brighten up your eyes with Acure Brightening Eye Contour Gel. The lightweight gel provides seaweed extract and hibiscus extract for rejuvenating hydration. A 3-in-1 blast of argan extract, witch hazel, and aloe cool and soothe for a brighter, more hydrated outlook.

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B

BLACK GARLIC

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clean eating

By Lisa Turner

eating to beat skin inflammation Fight back against psoriasis, eczema and other disruptive conditions with these healing foods.

I

nflammatory skin conditions are generally characterized as either acute or chronic. Acute skin inflammation can be caused by allergens such as poison ivy, exposure to irritants (think fragrances or household cleaners), infections, and even sun exposure. These usually resolve in a week or two, generally without any tissue damage.

Chronic inflammatory skin conditions are a different matter: caused by an ongoing inflammatory response within the skin itself, these conditions—such as eczema, psoriasis, seborrheic dermatitis, or rosacea—are long-lasting and can cause tissue damage and other complications.

To reduce flare-ups, avoid or eliminate certain foods from your diet, including fatty red meats, fried foods, sugar, dairy, soy, and gluten. In addition, nightshades (such as tomatoes, potatoes, and peppers) are thought to worsen psoriasis. Eggs, citrus, nuts, seeds, shellfish, legumes, chocolate, and other foods are thought to trigger eczema. It’s also thought that foods high in histamines can exacerbate inflammatory skin conditions. These include alcohol, fermented or smoked meats, pickled food, canned fish or other canned foods, aged cheese, dried fruit, strawberries, tomatoes, citrus, legumes, cinnamon, chocolate, and wheat. And some studies show that obesity can worse inflammatory skin conditions, especially psoriasis.

In general, an anti-inflammatory diet rich in antioxidants can help, especially if it focuses on foods that also strengthen and protect skin. Here, five of the best:

➊ Salmon is rich in omega-3 fats, which have been shown to reduce inflammatory markers, support immune function, and improve inflammatory skin conditions. Some studies show that fish 30

can fight inflammatory and autoimmune conditions that affect the skin, including psoriasis and lupus. Omega-3s also protect skin from dryness and itching and may decrease sensitivity to the sun. Salmon is also high in vitamin D, which may benefit people with psoriasis. And while some people with eczema may be sensitive to fish, research shows an early introduction of fish in the diet can decrease the risk of eczema in infants.

➋ Carrots are loaded with carotenoids, powerful antioxidants that fight inflammation and improve immune function. Beta carotene, in particular, has powerful skin-protective properties and can reduce UV sensitivity.

Studies show that people with psoriasis have lower skin carotenoid levels than people without psoriasis, and other research suggests that beta carotene can prevent eczema flare-ups. Studies of people with eczema show similar results.

Other foods high in carotenoids include carrots, pumpkin, sweet potatoes, mangoes, and papaya. ➌ Blueberries are high in anthocyanins, antioxidant compounds that reduce inflammation and improve immune function. Some research also suggests that anthocyanins help regulate the interplay between inflammation and obesity, important because studies show a link between obesity and psoriasis.

Blueberries are also high in quercetin, a flavonoid that can mitigate histamine, a compound in the body that’s involved in inflammation. Studies suggest that quercetin can reduce the symptoms of psoriasis and prevent its progression, and may protect against leaky gut,

characteristic of psoriasis. Red cabbage, blackberries, and black plums are also high in anthocyanins. Other good sources of quercetin include leafy greens, apples, grapes, and onions..

➍ Brown rice and other gluten-free grains are much better dietary choices than wheat, rye, or barley.

Non-celiac gluten sensitivity (NCGS) is related to eczema, rashes, and other inflammatory skin conditions, and some studies show that people with psoriasis who follow a gluten-free diet show significant improvement. In one study, four times as many people with psoriasis had celiac disease as those without psoriasis. Other naturally gluten-free grains include oats, buckwheat, amaranth, teff, and, if you’re not sensitive to seeds, quinoa.

➎ Kale is naturally high in vitamin C, a powerful antioxidant that protects against inflammation and improves immune function. In studies, people with skin inflammation show suboptimal levels of vitamin C compared to unaffected people, and people with eczema in particular have significantly lower levels. Some studies also suggest that increasing your intake of vitamin C and other antioxidants can help reduce oxidative stress and improve psoriasis.

Vitamin C is also critical for optimal collagen production, which can repair damaged skin and protect joints (especially important for people with psoriasis, since a progression of the disease can cause painful joints). And kale is also rich in carotenoids to protect against inflammatory skin conditions.

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natural gourmet

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

post-holiday fast food

Wondering what to do with all that leftover Thanksgiving turkey? Try this delicious take on the classic Waldorf salad.

T

FEATURED NUTRIENT:

Probiotics

Yogurt is a rich source of friendly microorganisms—called probiotics—that keep your gut healthy, improve digestion, and support immunity.

But to have any benefit, yogurt has to contain live cultures. The National Yogurt Association has developed a “Live and Active Cultures” (LAC) seal that identifies brands that contain significant levels of live and active cultures. The LAC label means that the yogurt contains at least 100 million cultures per gram at the time of manufacture and after pasteurization. (Remember—a yogurt could be made with active cultures, but that doesn’t mean any are left by the time it gets to the store. You want products that contain active cultures, and that’s what the LAC seal means.)

You can choose Greek or regular yogurt based on personal taste. Regardless, I advise avoiding no-fat and reduced-fat versions. Almost always, manufacturers add more sugar when they take out the fat. Remember, live yogurt cultures contain enzymes that break down lactose, so many individuals who are otherwise lactose-intolerant find that they can enjoy yogurt with no problems.

NOTES FROM CHEF JEANNETTE If you don’t have a fresh orange on hand, you can either swap the juice and zest for 1 Tbs. lemon juice and 1 tsp. zest, or use 1 Tbs. of frozen organic juice concentrate. The orange flavor will be stronger and zippier, and you may need less honey. If you have any leftover dried fruit from your turkey stuffing, throw it in! This salad tastes terrific with a handful of dark or golden raisins or chopped unsulfured apricots.

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POST-THANKSGIVING WALDORF SALAD Serves 4 as a side dish Along with probiotic-packed yogurt, this light-bright take on the classic dish features fresh fruit and nuts for minerals, antioxidants, and fiber.

3 Tbs. plain organic yogurt 3 Tbs. fresh squeezed orange juice + 1 tsp. orange zest 1 Tbs. organic mayonnaise (or plain yogurt) 2 tsp. raw honey, or to taste 6 cups chopped Romaine lettuce 1½ cups diced cooked turkey breast 1 large crisp red apple (such as Fuji or Pink Lady), cored and finely chopped 4 large celery stalks, thinly sliced 1 cup seedless concord grapes, halved ⅓ cup toasted walnuts, coarsely chopped 1. In small bowl, combine yogurt, orange juice and zest, mayonnaise, and honey, and whisk until smooth.

2. In salad bowl, combine lettuce, turkey, apple, celery, grapes, and walnuts. Drizzle dressing over all, and toss gently to coat.

Per serving: 360 cal; 33g prot; 17g total fat (3g sat fat); 20g carb; 75mg chol; 140mg sod; 3g fiber; 15g sugars

PHOTOGRAPHY: PORNCHAI MITTONGTARE

he Waldorf salad was invented by Oscar Tschirky, and was served at the opening of the legendary Waldorf Hotel in New York city back in 1893. The original recipe had but three ingredients: apples, celery, and mayo. The New York Times food writer at the time, Oliver Herford, wise-cracked that the Waldorf salad “brought exclusiveness to the masses.”

The key to the creamy deliciousness of this near-magical trio of ingredients is the quality of the mayo, which has traditionally been used to pull the other ingredients together. In this recipe, Chef Jeannette did a clever swap-out: yogurt for mayo. While I have no problem with real, homemade mayo, the yogurt provides a healthy dose of probiotics, an enormous help to your digestive and immune systems. And for goodness sake, use full-fat yogurt. Low-fat varieties have a much higher sugar content. Plus, there’s no reason whatsoever to avoid the fat from organic yogurt made from grass-fed cows.

November 2020

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