Akin's Healthy Edge July 2018 by HFAI

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July 2018

FUN IN THE SUN

THE BEST FOODS, SUPPLEMENTS, AND MORE

TO PROTECT YOUR SKIN ALL SUMMER LONG

SKIN-SAVING

BROCCOLIPOMEGRANATE SALAD P. 31

GUT HEALTH 101

what you need to know about probiotics

plus

How to Choose & Use

PROTEIN POWDERS

BLACK MAGIC

The beauty benefits of activated charcoal

Nature’s Way

Alive! Hair, Skin & Nails Gummies Take your beauty routine to the next level with these tasty strawberry gummies containing collagen, biotin, antioxidants and more, for beauty benefit.* Supplies 300 mg hydrolyzed collagen, plus Orchard Fruits™/Garden Veggies™ Blend. These gelatin free pectin gummies contain no artificial colors or flavors.

Terry Naturally

CuraMed Breast CuraMed Breast provides a unique, targeted formula for healthy breast cells. The ingredients in CuraMed Breast were chosen especially for their strength and synergy to support cellular health and hormone balance.* With curcumin, VX1® French grape seed extract, pomegranate seed oil and fruit extract, and vitamin D, this formula helps maintain healthy breast tissue and defends against oxidative stress.*

MegaFood

B12 Energy Gummies These tasty new gummies are made with real, whole foods sourced from farm fresh partners to deliver a range of health-promoting compounds*—no artificial or added colors, flavors or preservatives. B12 helps support cellular energy levels and production*. Enjoy Ginger Gummies for a yummy ginger root zing, or Cranberry Gummies for a farm-fresh cranberry flavor. Organic & non-GMO. Vegan and gluten free.

NutriMize

Colflex Oregano Spray This great tasting super oregano oral spray contains essential spice oils of oregano, thyme, lemon oil, spearmint oil in an olive oil base. It’s sweetened with stevia and fortified with Vitamin D3. Use spray orally to help relieve coughs, travelling challenges, and for general oral hygiene and fresher breath. Choose from Arctic Mint or Cinnamon Lemon.

CurcuminPro

Total Health Meal Replacement Chocolate This complete meal replacement shake contains 1200 mg BioSoluble™ CurcuminPro protein powered curcumin, and TerraPro™ mineral detoxing clay. It supplies 26 g protein as whey protein isolate and concentrate, along with vitamins, minerals and fiber. This effective formula supports weight loss, weight gain, or weight maintenance depending on usage, and it supports heart, joint brain and immune system health.*

Champion Performance

Tone Post-Exercise Protein

Maximize recovery with this post-exercise protein complex. Supplies 22 grams of 100% protein from whey isolate from grass fed cows. Fortified with Mind-Fit Complex, with green tea and L-theanine, to promote physical energy and mental focus when you need it most.* This formula promotes lean muscle building, recovery and repair.* Gluten free.

Wiley’s Finest

Bold Vision Proactive Be Proactive to support your vision with this effective formula. It delivers select nutrients in two small softgels. Contains FloraGLO® lutein and zeaxanthin to help protect the eyes from the harmful effects of highenergy blue light from screens, assist in building stronger eye tissue (specifically the macula), support clear vision, and along with anthocyanin-rich bilberry, help reduce digital eye fatigue.* Omega-7 from fish oil and astaxanthin provide added support for eye health.*

Mary Ann O’Dell MS,RD

Radius

Organic Toothpaste Gel Clean teeth, nourish gums, and freshen breath with these refreshing toothpaste gels, made with organic neem, rosehip and holy basil extracts. These gels are certified organic and available in 3 flavors. Choose from Clove Cardamom, Matcha Mint, or Kids Dragon Fruit.

All Good

Sport Sunscreen All Good introduces their reef-friendly Sport Sunscreen line. These broadspectrum mineral sunscreens are made with non-nano natural zinc and offer 80 minute water and sweat resistance. SPF 30 Sunscreen Spray and Lotion are formulated with organic green tea, rose hips and buriti oil for repairing damaged skin. Sunscreen Butter Stick SPF 50 has a smooth organic coconut oil base that moisturizes while creating strong sun and wind barrier. These formulas are oxybenzone free and gluten free.

Pycnogenol®

Pycnogenol®, the patented extract from French maritime pine bark, is well-known as an antioxidant, but has numerous other benefits to the body, including: Hearth Health – In patients given 200 mg of Pycnogenol® daily for 8 weeks, the amount that arteries dilated increased from 5.3% to 7.0%, indicating a decrease in atherosclerosis, or hardening of the arteries. It remained unchanged in the placebo group. Joint Health - Recent research found that polyphenols from Pycnogenol® distribute into the synovial fluid of osteoarthritis patients and are absorbed directly into joints, offering benefits for osteoarthritis symptom relief. Respiratory Health - Pycnogenol® may improve symptoms of asthma, reducing inhaler dosage, sleep awakenings and doctor visits. Researchers report that daily supplements of 100 mg Pycnogenol® allowed for lowering the daily required inhaled corticosteroid dosage in 55% of participants. Skin Health – A study found that daily supplements of Pycnogenol® resulted in improved skin elasticity and hydration. This may be due to its ability to strengthen blood vessel health and improve circulation.

Medicine Springs

Joint Relief Mineral Formulas Turn your bath or hot tub into a mineral hot spring with these soothing Joint Relief formulas. Soothe sore joints and muscles with the Joint Formula Bath, made with ingredients from hot springs in the Western United States and Japan, which were historically sought out for joint conditions like arthritis and fibromyalgia. Joint Formula Spray contains all the minerals from the hot spring bath soak concentrated and enhanced with magnesium in a convenient, take with you spray on version.

Paragon PlusTM Pycnogenol 30 mg • Antioxidant supplement.* • Supports the body’s ability to neutralize free radicals.* • With bioflavonoids added for synergistic effect.*

July 2018

18 Look on the Bright Side

Is your skin ready for some fun in the sun? Enjoy the great outdoors worry-free this summer with protective and nourishing natural sunscreens, makeup, and more.

22 Protein Powders for Everyday Athletes How to choose and use the right protein powder for your needs—whether you’re a true weekend warrior or just want to add an extra boost of nutrition to breakfast, lunch, or snacks.

Cocoa-nut Peanut Butter No-Bake Cookies

p. 32

departments NEWS FLASH

HEALTH FROM THE HIVE

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

Gut Health 101. Everything you need to know about probiotics and prebiotics and their impact on your health.

HERBAL ADVISOR

Ashwagandha. Prized for its ability to balance the body’s reaction to stress, this adaptogenic herb from India boasts countless other benefits.

HEALING EDGE

How to Avoid Glyphosphate. What to look for at the store to ensure that you’re keeping the ubiquitous pesticide out of your diet.

July 2018

RED, WHITE, & BLUE

Adding a patriotic rainbow of veggies to your diet can give a major boost to your health.

VISION QUEST

Foods and supplements to keep your eyesight sharp.

PURE BEAUTY

5 Ways to Use Charcoal. Want whiter teeth or clearer skin? Activated charcoal can help.

Calm Restless Legs. Safe, gentle ways to treat restless leg syndrome so you can get back to sleep.

EXPERT’S CORNER

The surprising benefits of bee products.

CLEAN EATING

Foodie Fun in the Sun. 10 potent foods to protect your skin.

NATURAL GOURMET

Smart Cookies. These healthy, no-bake treats make the perfect summertime snack.

Makeover Your Cabinet Keep Good Health Close at Hand Stock your cabinet with Dr. Ohhira’s award-winning formulations today. With more than 25 years of research, Dr. Ohhira’s formulas will revolutionize your family’s healthcare strategy by supporting optimal digestion, a healthy immune system, balanced Omega-3’s and healthy, glowing skin.*

Discover the Dr. Ohhira Difference!™ Dr. Ohhira’s Probiotics® The ONLY 3-year fermented whole food supplement with pre-, pro- and postbiotics for optimum health* Dr. Ohhira’s Essential Living Oils™ important building blocks of nutrition, these essential fatty acids are vegan certiﬁed* Dr. Ohhira’s Propolis Plus® vegetarian certiﬁed proprietary blend of Brazilian green propolis with astaxanthin and probiotic support*

Dr. Ohhira’s Probiotic Kampuku® Beauty Bar vegan certiﬁed, gentle skin cleanser with natural plant extracts and the protective qualities of probiotics* Dr. Ohhira’s Probiotic Magoroku® Skin Lotion unscented, chemical-free, hypoallergenic, natural moisturizer with botanical extracts and probiotic support. The Hadayubi™ Lavender Moisturizer contains lavender essential oils for a soothing experience.*

Find Dr. Ohhira’s Formulas at better health food stores nationwide. • www.EssentialFormulas.com • (972) 255-3918 * 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.

Dr. Ohhira’s Probiotics® is a registered trademark of Essential Formulas Incorporated. Become a friend of Dr. Ohhira on Facebook.

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2/15/18 8:46 AM

editor’s letter Sun Safety Summertime is in full swing, so it’s time to get outside and get moving. This is the time of year when most of us tend to be more active, and whether you prefer a refreshing swim at the beach, an invigorating bike ride in the mountains, or a leisurely round of golf at the local course, the one thing we all need to be aware of is sun protection. If you’re like me, you never forget to slather on the sunscreen when you’re heading out for an afternoon at the pool or the ballpark, but you’re not as diligent when it comes to everyday activities like mowing or tending to the flower beds. I’m the worst about spending a couple hours puttering around the yard sans sunscreen, and I really need to do better. “Look on the Bright Side,” (p. 18), is a good place to start. Natural health expert Michele Burklund, NMD, offers up a selection of non-toxic products that can provide protection all day long, plus a look at five soothing sunburn healers if you do overindulge in the daylight. But sun safety doesn’t just mean covering up when you’re outdoors. “Foodie Fun in the Sun,” (p. 30), details 10 potent, skin-protecting foods. They’re no replacement for a good sunscreen, of course, but adding a few of these foods to your diet can provide additional—and delicious— defense against the sun. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

July 2018

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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President & Managing Andrew Amil Director, HLG Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997

Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Accounting & Billing Yolanda Campanatto 310.356.2248 ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, Controller Joseph Cohen Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III

THE HEALTHY EDGE. Vol. 8, No. 6 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

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S A V ES A V E

4/11/18 8:49 AM

newsflash Saunas Can Reduce Stroke Risk People have been sweating for ages for anti-aging benefits, reduced inflammation, and to improve the immune system. Now, you have a new reason to get sweaty. In a recently published study in the journal Neurology, researchers found that regularly taking saunas was associated with a substantially lower risk for stroke among middle-aged and elderly men and women. Most of us spend our days in climatecontrolled spaces with air conditioning or heat, where temperatures rarely fluctuate, but there’s evidence that this may not be good for us. An approach known as environmental conditioning centers around the idea that our circulatory systems are designed to help us adapt to different conditions, and a lack of stress on this system could be responsible for diseases of the circulatory system such as hypertension and stroke. In the latest study, researchers followed 1,628 men and women in Finland between the ages of 53 and 74 for 15 years, tracking their cardiovascular health and

stroke incidence. Participants were divided into three groups: those who took saunas once a week, those who took two or three saunas each week, and those who took four to seven saunas a week. That last group had more than a 60 percent reduced risk of stroke compared to the once-per-week group. The middle group had a 12 percent lower risk of stroke than the low-frequency group. This is an observational study, so it can’t prove that saunas directly caused the lower stroke frequency. But other researchers have used data from the same study to calculate that people who take saunas more frequently have lower risk for high blood pressure and lung disease. Studies show reduced risk for heart attacks with more saunas. Perhaps the biggest takeaway: a little bit of environmental stress — allowing yourself to feel hot or cold and adapt to that — might be healthier than closely controlling the temperature around you at all times.

PYCNOGENOL IS A TRAVELER’S BEST FRIEND Good news for travelers. A new study shows that the natural French maritime pine bark extract Pycnogenol, a powerful superantioxidant shown to boost blood circulation and act as a natural anti-inflammatory, is effective in reducing lower leg swelling (edema) and relieving jet lag often associated with long flights and road trips. Edema is one of the major risk factors of deep vein thrombosis (DVT), which can result from lack of activity or being confined in an airplane or car for long periods of time. Participants were tested for blood clots and vein compression before and after each flight. Results show that those who supplemented with Pycnogenol experienced significant improvement of their edema symptoms. Pycnogenol was also found to improve jet lag symptoms, helping travelers feel more rested.

July 2018

New Guidelines for Egg Consumption No need to skip your omelets and frittatas, because a new study finds eating up to 12 eggs per week for a year does not increase cardiovascular risk factors in people with prediabetes and type 2 diabetes. Published in the American Journal of Clinical Nutrition, the research extends on a previous study that found similar results over a period of three months. These results have prompted a call for a review of the National Heart Foundation guidelines, which recommend just six eggs a week. While eggs are high in fat, they’re also full of vitamins, minerals, protein, and healthy omega-3s. The yolk is packed with nutrients, so there’s no need to opt for egg whites only. Also, eggs do not significantly raise cholesterol in the blood, the Mayo Clinic reports, and people who replace a grain-based breakfast with eggs have been found to eat fewer calories throughout the day.

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3/22/18 4:08 PM

supplement advisor

gut health 101

What you need to know about probiotics and prebiotics and their impact on overall health

s many as 70 million Americans suffer from digestive diseases, and many others have symptoms that may stem from an unhealthy gut, joint pain, bad moods, and skin problems to frequent colds and flu, bacterial infections, autoimmune diseases, or simply bloating after meals. In many cases, it’s difficult to connect indications directly with the digestive system, but that’s where up to 80 percent of the immune system lives.

Why is the gut so powerful? It isn’t the gut itself, but rather its microbiome. According to Josh Axe, DC, a Nashvillebased doctor of natural medicine and author of Eat Dirt , “The microbiome really operates like an organ, only it’s not made of tissue in your body—it’s made up of trillions of microorganisms.” Just as your stomach knows to secrete digestive juices when you eat, the microbiome, located in the intestines, has its own intelligence. “It’s sort of your own

TOP PROBIOTIC FOODS Yogurt and kefir (dairy- or plant-based) Sauerkraut Kimchi Kvass (a fermented beet drink) Natto

Miso Kombucha Raw cheese from goat’s or sheep’s milk Any other naturally fermented food

body’s ecosystem of microbes that have different functions, keeping your body in balance,” says Axe. Some microbes—aka friendly bacteria or probiotics—help absorb or produce vitamins, while others eliminate pathogens or support health in other ways.

Care and Feeding “Most people are severely deficient in probiotics,” says Axe. Why? Because these friendly bugs are killed off by antibiotics in medications, meat and poultry raised on factory farms, and hand sanitizers, as well as by pesticides in food and beverages, fluoride and chlorine in drinking water, and other toxins. For this reason, Axe says, we all need to eat probiotic-rich, fermented foods and to take probiotic supplements.

did you know...

Sour foods and drinks, such as apple cider vinegar or lemon water, create a hospitable pH for probiotics to thrive.

July 2018

By Vera Tweed

Probiotics come in different species (the first part of the name of each one) and strains, and we need a variety for optimal gut health. Like other living organisms, they need food—in the form of prebiotics. To keep track of these terms, “pre” comes before “pro,” and probiotic organisms must eat prebiotics before they can survive.

Consider the Source Although there are many species of probiotics, says Axe, they come from two main sources: Soil-based probiotics: Found on plant foods that have not been radiated or sterilized. For example, if we ate locally grown, organic carrots and just washed them gently, rather than scrubbing off the top layer, we would ingest these organisms. In supplements, the Bacillus species is soil-based. Soil-based probiotics pass through the gut, eliminating harmful organisms, but they don’t take up residence, so we need an ongoing supply. They are more resilient to stomach acid than other types. Food-based probiotics: Most other species, including Lactobacillus and Bifidobacteria, can be found in fermented foods. One other type of probiotic, the Saccharomyces species, is a yeast. To restore and maintain a healthy balance, which helps the body heal itself and stay in good shape, Axe recommends getting a variety of all three types.

How to Benefit For general health maintenance: Take 50 billion colony forming units (CFUs) daily of a supplement with a combination of species, with food. Some products also include prebiotic fibers, such as acacia gum, FOS (fructooligosaccharides), or

inulin. Refrigerated products should be kept in the fridge, and even shelf-stable ones may last longer if refrigerated. If you’re taking antibiotics, you need to increase your intake of probiotics considerably. Take probiotics several times daily, at least 2 hours apart from antibiotics, and aim for 100–500 billion CFUs per day. If you suffer from chemical or food sensitivities, start with a product that contains only soil-based organisms (Bacillus species), as these are less likely to trigger a reaction.

TOP PREBIOTIC FOODS Asparagus Onions Garlic Leeks Raw honey Chicory root Jicama Barely ripe plantains and bananas Sprouted whole grains Seeds Berries

SPECIFIC STRAINS, SPECIFIC BENEFITS Although we all need a variety of probiotics, says Axe, these are some specific benefits of individual ones: BACILLUS SUBTILIS

Helps fight autoimmune disease and leaky gut.

Youtheory Spore Probiotics

SACCHAROMYCES BOULARDII

Helps treat acne and inflammatory bowel diseases (IBS).

Jarrow Saccharomyces Boulardii + MOS

BIFIDOBACTERIUM INFANTIS

Alleviates IBS symptoms, diarrhea, and constipation.

Renew Life Ultimate Flora Adult 50+

BACILLUS COAGULANS

Improves nutrient absorption and reduces inflammation and symptoms of arthritis.

Rainbow Lite Probiolicious Gummies

BIFIDOBACTERIUM BIFIDUM

Supports production of vitamins in the gut and prevents diarrhea.

Natren Bifido Factor

LACTOBACILLUS CASEI

Helps fight infections.

Essential Formulas Dr. Ohhira’s Probiotics

LACTOBACILLUS ACIDOPHILUS

Relieves gas and bloating and reduces lactose intolerance.

American Health Chewable Acidophilus & Bifidum

The Healthy Edge

herbal advisor

By Vera Tweed

ashwagandha Prized for its ability to balance the body’s reaction to stress, this adaptogenic herb from India has countless health benefits

f someone told you that one herb could reduce stress and anxiety, increase energy, improve sleep, quell food cravings, and help you have a better workout and better sex, would it seem too good to be true? Ashwagandha, a star in India’s ancient ayurvedic system of healing, delivers all these benefits and more. In Sanskrit, its name literally means “smell of a horse,” because of the root’s odor. But taking ashwagandha won’t make you smell bad. Its classic action is that of an adaptogen, meaning it balances the way your body reacts to stress, calming or rejuvenating as needed. And the effects can be far-reaching. One case history, published in a British medical journal, described a woman whose hair loss was dramatically reduced after she took ashwagandha. It also improved a combination of her underlying health conditions, including disturbances in thyroid, cortisol, insulin, and other hormones. While the herb isn’t usually viewed as a hair-loss remedy, this lady’s experience illustrates how restoring balance can have surprising side benefits. At Michigan State University in East Lansing, a patented extract from ashwagandha seeds is showing promise for Alzheimer’s disease by protecting brain cells from a rogue protein. The compound, says its developer Muraleedharan Nair, PhD, “may work to prevent Alzheimer’s disease at the onset, and it also could prevent its progression.” So far, the seed extract has not been tested in humans.

Traditional Use Ashwagandha’s history traces back 6,000 years, with a wide range of applications. Overall, it has been viewed as a tonic that promotes a youthful physical and mental state in adults, while helping children grow strong. Through the ages, it has been 10

July 2018

used to treat a variety of problems, including stress, sexual health, pain, sleep issues, constipation, goiter, and colic.

Modern Science During the past 50 years, more than 900 scientific articles have been published about ashwagandha, including chemical analyses of its constituents, case histories, and studies of its effects on cell cultures, animals, and people. It calms the central nervous system, reduces inflammation, and has killed cancer cells in lab studies. A review of studies following a total of 400 people, by researchers at SUNY Upstate Medical University in Syracuse, N.Y., and the Yale School of Public Health in New Haven, Conn., found that various ashwagandha extracts were effective for relieving anxiety and stress, sometimes as well as anti-anxiety medications, but without harmful drug side effects. Other human trials have used patented ashwagandha extracts, most notably KSM-66 and Sensoril, which can be found as ingredients in many different brands of supplements. These studies have found numerous bonus benefits, in addition to the adaptogenic action of the herb.

Types and Bonus Benefits

Sensoril: A patented extract of ashwagandha, Sensoril has been shown to reduce stress (125 or 250 mg twice daily), relieve knee pain from osteoarthritis (125 or 250 mg, twice daily), relieve pain in general (1,000 mg, once daily), improve memory and mental function in people with bipolar disorder (250 mg, twice daily), improve reaction time, memory, and mental function in healthy people (500 mg, twice daily), reduce the negative effects of stress on the heart (500 mg, twice daily), and reduce chronic inflammation in people with type 2 diabetes (250 or 500 mg, twice daily). Other extracts: Many ashwagandha extracts are “standardized,” to contain a specific percentage of active ingredients, most often withanolides. Suggested doses vary, depending upon the formulation. Follow label directions. Ashwagandha is available in pills, powders, and liquids. It should not be taken by pregnant women because of its spasmolytic activity on the uterus.

Himalaya Herbal Healthcare Ashwagandha

Supplements may contain different forms of ashwagandha, including: KSM-66: Human studies have found that this patented extract of ashwagandha root is effective for reducing anxiety and stress, improving sperm count and sexual health in men, improving sexual health in women, enhancing heart function and endurance during exercise, improving strength in weight training, improving memory, and helping to manage weight by reducing stress-related food cravings. Take 300 mg, twice daily.

Paragon Plus Adrenal Advance with Ashwagandha

Natural Factors Serenity Formula with Sensoril

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* 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.

4/18/18 8:44 AM

healing edge

By Vikas Sharma, MD

calm restless legs Homeopathy can be extremely effective for treating restless leg syndrome

o you have a tendency to twitch your legs while sitting at your desk? Do you rock your legs constantly while watching TV? This seemingly trivial annoyance may actually be a medical disorder. Restless leg syndrome refers to a condition whereby a person has an irresistible desire to move the legs to relieve discomforting sensations. Luckily, homeopathic treatments can often provide relief—without side effects.

Best Remedies for Restless Leg Syndrome The following homeopathic preparations are known to help ease restless leg syndrome. Use the remedy or remedies (you can combine two or more of them) that best match your symptoms.

* Zincum metallicum and Tarentula

hispanica: These homeopathic remedies are best suited for people whose symptoms—including weakness, numbness, jerking, and/or twitching of

July 2018

legs—are worse at night. They are indicated when marked uneasiness in the legs is present, and constant motion of legs is needed to find relief. If you find it impossible to relax and find a comforting position for your legs at rest, either of these remedies can help. Medorrhinum: This remedy is the appropriate choice if your legs ache all night long and you have difficulty keeping them still even for a moment. Burning in the feet may be an accompanying symptom. Rhus toxicodendron: This is a great remedy for restless legs accompanied by aching muscles or a crawling,

tingling sensation. It’s also useful if you have a hard time keeping your legs in a relaxed position at night after a day of heavy exertion. Typically, rest worsens symptoms, and constant motion of legs provides relief. Argentum nitricum and Causticum: These remedies offer relief for restless leg syndrome resulting from a sense of heaviness in the legs and rigid calves. Argentum nitricum, in particular, provides relief when restless legs cause rigid calves. Legs may feel heavy like a log of wood. Causticum is ideal for those who experience a twitching sensation in the legs accompanied by a sense of heaviness. There may also be stiffness in the calf muscles and an electric-shocklike sensation in the legs. Ferrum metallium, Ferrum phosphoricum, and China: These remedies help relieve symptoms of restless leg syndrome resulting from depleted iron reserves of the body—a common underlying cause of restless legs. They can help you relax, keep your legs still, and sleep soundly. Kali phosphoricum: This is the perfect homeopathic remedy for restless leg syndrome characterized by prickling or numbness in feet. It also is one of the best remedies for restless leg syndrome resulting from peripheral neuropathy. Exhaustion and fatigue are additional symptoms indicating Kali phosphoricum use.

DO YOU HAVE RESTLESS LEG SYNDROME?

* Compulsive or uncontrollable urge to move the legs to relieve unpleasant sensations. * Uncomfortable sensations vary from a creeping, crawling, “pin-pricking” feeling to aching and throbbing sensations.

* Symptoms tend to be worse when you’re at rest, especially in the evening/night when * *

you’re in a lying or sitting position. Movement, stretching, or walking relieves symptoms. Symptoms make sleeping difficult, resulting in drowsiness the following day.

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4/9/18 9:17 AM

expert’s corner

By Melissa Diane Smith

how to avoid glyphosate Glyphosate, a toxic herbicide sprayed on hundreds of U.S. agricultural crops, cannot be removed through washing or cooking. But you can steer clear of it by knowing what to look for on food labels

I’ve seen a lot about the dangers of the herbicide Roundup (glyphosate) on social media. What’s the scoop? How worried should I be? —Helena J., Salt Lake City

Glyphosate is the most heavily used chemical herbicide in human agricultural history. The key ingredient in Roundup weed killer, it’s a chelating agent that can bind with nutrients in the soil, preventing plants from absorbing them. This chelating action may negatively affect the nutritional value of food. Glyphosate also acts as an antibiotic that can kill bacteria, and emerging scientific evidence suggests that it may lead to a harmful imbalance of bacteria in soil and in human and animal intestinal flora. Researchers also believe that the herbicide may act as a hormone disruptor. Glyphosate has been associated with a host of health issues such as kidney disease, reproductive problems, and birth defects. Exposure to glyphosate is also linked to liver damage. In a 2016 study, researchers concluded that even in “extremely low doses,” rats exposed to Roundup developed nonalcoholic fatty liver disease over a two-year period. The dose of glyphosate used in the study was thousands of times below what is permitted by regulators worldwide.

Labeling and the Law The link between glyphosate and cancer is particularly unsettling. In 2015, the International Agency for Research on Cancer (IARC), part of the World Health Organization, declared glyphosate a “probable human carcinogen.” The decision was reached by a group of 17 reviewers from around the world and was based on evidence indicating that the 14

July 2018

popular weed killer can cause nonHodgkin’s lymphoma and lung cancer in humans; can cause cancer in animals; and can induce DNA and chromosomal damage in mammals and in human and animal cell studies. Based on the IARC’s declaration, the state of California is taking action to require companies like Monsanto to label products that contain glyphosate with a cancer warning. More than 800 people have filed lawsuits alleging that they, or a family member, developed non-Hodgkin’s lymphoma because of exposure to Roundup.

* The best way to steer

Steering Clear of Glyphosate In 2016, Food Democracy Now! and The Detox Project commissioned tests that found high levels of glyphosate in many American foods, including some products that are certified organic or non-GMO. It’s important to understand that glyphosate isn’t just on the outside of plants—it is absorbed into plants. Glyphosate contamination cannot be removed by washing, and it isn’t broken down by cooking or baking. Here’s a rundown on what you need to know to avoid glyphosate-sprayed food shopping:

* The Non-GMO

Project Verified label means that a product doesn’t contain GMOs, which is helpful information to know, but won’t tell you whether the product is free of glyphosate.

clear of glyphosatesprayed food is to seek out products that bear the USDA Organic label. In order to receive organic certification, food producers cannot knowingly spray food with synthetic chemical pesticides such as glyphosate. Unfortunately, glyphosate use is so rampant that the herbicide may contaminate food that isn’t directly sprayed, including organic crops. The Detox Project, a research and certification platform that uses an FDA-registered food-testing lab to test for toxic chemicals, has launched the “Glyphosate Residue Free” label, which offers more transparency and provides extra assurance against glyphosate exposure. The Detox Project is working with food manufacturers and grocery chains to get this label on more products so that consumers can more easily avoid glyphosate in their food. To help the “Glyphosate Residue Free” label be successful and increase the likelihood of creating a safer food system for everyone, contact your favorite food companies by email or social media and ask them to get verified by The Detox Project. You can find out more about the program by visiting detoxproject.org/ glyphosate-residue-free/.

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Health from the Hive BY MARY ANN O’DELL, MS, RDN WHEN WE THINK OF BEES, THE FIRST THING WE THINK OF IS THEIR STING. But bees are so important to us, as they are pollinators for the foods we eat, and they supply us with nourishing foods from their hives. For food, if you eat blueberries or almonds, you should know that 80 percent of the U.S. crop is said to be dependent on honey bees for pollination. It is estimated that one out of every three bites of food you eat is due to pollination by honey bees. This shows their importance to our food, but they also supply important nutrition from the hive, including honey, bee pollen, royal jelly, and propolis. Bee pollen, the male seed of a plant collected by bees and carried back to the hive, is a nutritious food, containing enzymes and coenzymes,

along with amino acids, minerals and vitamins. Bee pollen also contains quercetin, a bioflavonoid that inhibits the release of allergycausing symptoms, which may explain why bee pollen has been traditionally used to fight allergies. Bees create propolis by collecting sap from trees and mixing it with wax in their hives. Propolis contains a variety of phytochemicals, many of which possess antibacterial and antiviral properties. These properties work in the body to increase resistance to illness by stimulating the immune system. Propolis can be used to fight infection both internally and topically. Royal jelly is a secretion made by worker bees that is fed to the queen bee. Royal Jelly is a rich source of protein and amino acids, B vitamins, minerals, and trace minerals. Along with the other bee products, royal jelly possesses antibacterial activity. Bees make honey with the use of nectar from flowers. Honey is commonly used as an alternative sweetener to chemically refined white sugar. While some argue that honey is no different than sugar, others believe differently. Honey contains enzymes, plant pigments, antibiotic agents, trace minerals, and other nutritional components. Honey raised in your local environment may even help with allergies. Note: If you are allergic to bee stings, it is best to seek the advice of your health care provider prior to ingesting bee products.

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July 2018

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Hooray for the Red, White, & Blue . . . Superfoods! BY MARY ANN Oâ&#x20AC;&#x2122;DELL, MS, RDN FRUITS, VEGETABLES, AND OTHER NATURAL COMPOUNDS COME IN A VARIETY OF COLORS and supply a host of nutrients, antioxidants, and phytochemicals. Including brightly colored foods and certain food supplements regularly in the diet may help reduce risk for certain diseases. Here are just a few of the many colorful superfoods that can be added to the diet to support and enhance overall good health. RED Nitrate-rich beet is the new friend to the athlete since it may help improve vascular function and delay the onset of fatigue in healthy adults. But this benefit seems to extend beyond athletes, as beet juice may help lower blood pressure and improve vascular function in adults with high cholesterol. Cranberry is another red food rich in antioxidants. Cranberries have long been known to support urinary tract health, but they also support heart health. Intake of cranberry juice has been shown to reduce arterial stiffness, an indicator of heart disease.

or increase the risk of heart disease. Also, unlike long-chain saturated fats, MCTs are not stored in the body as fats. BLUE Blackberries and black raspberries are both packed with antioxidants that quench free radicals, which are oxygen molecules that damage cells and contribute to chronic conditions such as cancer and heart disease. Black raspberries have a high concentration of anti-cancer ellagic acid, while blackberries are a good source of vitamin C, vitamin K, and manganese.

WHITE Commonly known as a moisturizer for the skin, coconut oil is drawing more and more interest for its internal uses. In contrast with animal fats that contain cholesterol, coconut oil is derived from a vegetable source, and has no cholesterol. Coconut oil is mainly composed of medium chain triglycerides (MCTs), fatty acids that are easy to digest and convert to energy. They do not raise cholesterol

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The Healthy Edge

look on the Youâ&#x20AC;&#x2122;ve waited for this gorgeous weather all year long so you could finally get outside and soak up some rays. But is your skin as ready as you are? BY MICHELE BURKLUND, NMD

July 2018

bright side s

ummer is the time to relax and experience the healing power of nature. Breathing the fresh air, connecting with the environment, and grounding yourself with the earth can be powerful medicine for the mind and body. And this includes getting friendly with the sun. The sun brings life to the planet, and is needed for all life processes. Plants transform sunlight into energy, and, in turn, nourishment for a variety of animals â&#x20AC;&#x201D;including us. But while the sunshine provides nourishment and life, too much can damage the skin. Hereâ&#x20AC;&#x2122;s your guide to promoting radiant summer skin with natural sun protection and sunburn relief.

The Healthy Edge

Nontoxic Sunscreens In addition to clothing, sunscreen is a frontline defense against sun damage. Unfortunately, many of the products available today are loaded with harmful ingredients such as parabens, sodium laurel sulfate, and artificial dyes and fragrances that can harm the skin in other ways. In fact, the Environmental Working Group found that 80 percent of the 1,700 sun protection products they analyzed contained worrisome ingredients. When shopping for sunscreens, avoid chemical-laden products that can interfere with the body’s hormones, and instead focus on mineral-based products that are free of nanoparticles. Here are some of our favorites: Babo Botanicals Sheer Zinc Sunscreen Spray SPF 30 Badger Clear Zinc Mineral Sunscreen Cream SPF 30 All Good Sport Sunscreen Butter Stick SPF 50

Natural Protective Makeup When summer comes around, it’s time to change your makeup routine by nourishing your skin with products that protect from the sun’s harmful rays. Makeup should not only enhance your natural features, but also support your complexion with all-natural ingredients. Here are the top “must-have” makeup products for summer: Derma E Sun Protection Mineral Powder SPF 30 Mychelle Sun Shield Liquid Tint SPF 50 Babo Botanicals Lip Tint Conditioner SPF 15 Badger Damascus Rose Sheer Tint Face Sunscreen SPF 259

5 Plants to Soothe Sunburns The first goal is always prevention, but sometimes sunburns can sneak up unexpectedly. Even on those days when the sun is hidden behind clouds, there’s a risk of getting burned. The classic red painful appearance is actually caused by an inflammatory response within the body from cellular DNA damage and increased blood flow to the area. Repeated sunburns can lead to premature aging and dry skin, and increase the risk of skin cancer. The good news is that the following plants can help soothe the skin while decreasing inflammation and supporting the healing process.

Plantain Leaf: Found in Europe, Asia, and North America, and often considered a weed, this medicinal plant has been used for centuries to soothe irritated skin while aiding the healing process. Plantain is rich in allantoin, which supports the body’s ability to repair damaged tissue. Make a simple infusion by adding a handful of fresh leaves to 1 cup of boiling water, steep for 15 minutes, strain, and cool. Pour into a spray bottle and spritz on sunburned skin. Or try: Kuumba Herbal Healing Salve

July 2018

Cucumber: This common fruit is known for its cooling effects, which makes it a perfect remedy to ease painful sunburns. A member of the melon family, cucumber has unique bioactive compounds— including cucumegastigmanes and cucurbitacins—that nourish the skin while reducing swelling. Simply slice up a cucumber and apply directly to the irritated area. Or try: Thayer's Witch Hazel Cucumber Mist

Aloe Vera: Native to Africa, this versatile succulent has been used for centuries to soothe inflamed skin with its healing gel. In fact, an animal study published in the Journal of Ethnopharmacology that assessed the effects of fresh aloe gel on wounds found that aloe significantly enhanced the healing process with zero side effects. If you have a plant at home, split the leaf and directly apply the juice to the burned area for immediate relief. Or try: Real Aloe Organic Aloe Spray

Comfrey Root: Commonly found in Poland, comfrey’s healing power is no secret—it has been used for centuries to treat skin abrasions and burns. In fact, a recent study using 5–10 percent comfrey root extract on sunburned skin demonstrated anti-inflammatory effects comparable to nonsteroidal anti-inflammatory drugs (NSAIDS). This soothing plant can be applied topically in a cream, salve, or infusion. Or try: Terry Naturally Traumaplant Comfrey Cream

Calendula: This yellowish orange flower has been shown to decrease inflammation while providing calming relief to the skin. Calendula contains specific constituents that have been proven in animal studies to stimulate the healing process while enhancing blood flow and promoting collagen production. Calendula can be applied to the skin in a cream, salve, poultice, or infusion. Or try: Topricin MyPainAway AfterBurn Cream

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PROTEIN POWDERS FOR

EVERYDAY PEOPLE

➎ POTENT BLENDS and ➐ GREAT WAYS TO USE THEM et’s get real. If you’re reading this, it’s not likely that you’re an Olympic athlete or hardcore lifter who simply can't consume enough protein and calories in a 24-hour period. But there’s a very good chance that your busy (meeting-packed, kid-filled, errand-heavy) schedule makes it hard to sit down for the wholly nutritious meals your body needs. The good news is that today’s premium protein powders can help fill in those gaps. Try these seven great uses for everyday people. 22

July 2018

➊

Breakfast for Picky Kids

Rare is the child who asks for greens for breakfast. You can change that with sneaky fruit-and-greens protein powders.

☛ Try this: Add vanilla-and-greens protein powder to pancakes or waffles; stir chocolate-and-greens protein powders into oatmeal and top with bananas; freeze vanilla-and-fruit protein powder into ice pops, and let kids eat “ice cream” for breakfast. Product Pick: Amazing Grass Protein Superfood Pure Vanilla

➋

To-go Lunches for Busy Bees

Grab a sandwich or slice of pizza for 500 low-protein (and high-sodium) calories— or pack a protein-rich lunch you can eat at your desk or on the go.

☛ Try this: Stir unsweetened protein powder into hummus; make a muffin with eggs and protein powder for a powerpacked, one-handed meal. Product Pick: Ancient Nutrition Bone Broth Protein Pure

by Lisa Turner

➌

Afternoon Slump Busters

Keep the snack bar and coffee shop scones at bay with protein-fortified snacks that feature lots of fiber and natural sugars to boost energy and keep you satisfied until dinner.

☛ Try this: Combine chocolate protein powder, flax seeds, chia seeds, nuts, and dates in a food processor to make a paste, then roll into balls; dredge the balls in cocoa powder or shredded coconut for more fun. Product Pick: Garden of Life RAW Organic Fit Chocolate

➍

Early-bird Yoga Fuel

A full stomach makes it hard to twist and bend, but if you’re doing morning yoga (or any other morning workout) you’ve gotta have a little fuel to get you going.

☛ Try this: Blend a small scoop of easyto-digest protein powder, a small handful of berries, and a half cup of skim milk or almond milk, and sip 45 minutes

before class to sustain you. Product Pick: PlantFusion Fermented Superfood Protein Vanilla Chai

➎

Post-Weekend Warrior Workouts

You’ve scaled that mountain, cycled those 40 miles or run that marathon; now, replenish and rebuild muscles.

☛ Try this: Add chocolate protein powder to healthy brownie mix; combine almond butter, oatmeal, and protein powder, and shape into squares. Product Pick: Teras Whey Grass-Fed Organic Whey Dark Chocolate Cocoa

➏

Sneaky Slimming Desserts

A sugar-filled dessert close to bedtime is a dieting disaster. Instead, indulge your after-dinner sweet tooth with a protein-rich treat that balances blood sugar and makes midnight munchies less likely.

☛ Try this: Purée strawberries, vanillamatcha protein powder, and low-fat yogurt, and freeze for 20 minutes; microwave bittersweet chocolate until melted, stir in chocolate protein powder and a small amount of milk, and chill until it’s the consistency of mousse; beat egg whites till stiff, fold in vanilla protein powder, and bake at 200°F, then serve with fresh raspberries. Product Pick: Biochem Sugar Free 100% Whey Protein Chocolate

➐

Rich Coffee Treats Love iced coffee drinks? Most are

full of calories and sugar—a Starbuck’s Grande Java Chip Frappuccino Blended Coffee made with nonfat milk and whipped cream has 440 calories and 67 grams of sugar. Protein powders can give you that coffee shop flavor without the obscene amount of sugar and calories.

☛ Try this: Blend chocolate protein powder with coffee, unsweetened almond milk, ice, and 1 banana; stir protein powder and cream into a cup of hot coffee; add protein powder and coffee into a gluten-free brownie mix for a tasty coffee-infused snack. Product Pick: Genceutic Naturals Plant Head Protein Chocolate The Healthy Edge

19 23

HOW TO CHOOSE THE PERFECT POWDER When it comes to protein powders, there are dozens of different choices. Which is right for you? In general, you’ll want a powder that’s low in sugar, high in protein, free from additives, and reasonably priced. Other healthful additions include green foods, fruit powders, extra fiber, and probiotics. You’ll also find dozens of varieties that feature added herbs and supplements, which may be better targeted to your individual needs. Flavors are fun, but plain, unsweetened protein powders are the most versatile (and usually lower in sugar). Sweeten them with honey, stevia, or fresh fruit. Look for a complete protein, one that contains all the essential amino acids. It needn’t be of animal origin; blends that combine pea, rice, and/or seed proteins contain complementary amino acids that make the final mixture a complete protein.

Check out these five main varieties, and choose the one that’s best for you:

soy protein is a low-cost, versatile option for many people, and it may pea protein

is a concentrated protein extracted from peas. The amino acid profile is similar to soy, but unlike soy, it’s hypoallergenic and good for people with food sensitivities. Like rice protein, it’s a good choice for vegans and forms a complete protein when combined with rice or other grains. It also has many health benefits: studies show that it can increase muscle gain, lower blood pressure, and reduce cholesterol.

whey is made from dairy, and was originally the byproduct of the cheese-making process. It's mild in flavor and smooth in texture. If you eat dairy, it’s one of the most versatile and easy to use varieties. Whey increases the body’s levels of glutathione, a powerful antioxidant, and it contains other proteins that support immune function. Studies suggest whey can lower LDL, reduce blood pressure, combat inflammation, and protect against cancer. Whey protein concentrates contain small amounts of fat and sugar; isolates are more concentrated sources of protein, and tend to be easier to digest. Either way, always choose organic or grass-fed whey.

help lower LDL cholesterol and triglycerides, while raising HDL. Other studies suggest that soy protein can reduce menopausal discomfort and protect against osteoporosis and prostate cancer. However, soy can be hard to digest and is likely to contain genetically modified organisms. Look for non-GMO, organic varieties.

rice protein is made by concentrating the proteins from brown rice grains. It has a mild flavor and is great for vegans or people with food allergies or intolerances. In studies, rice protein is as effective as whey protein in terms of exercise performance, post-workout recovery, fat reduction, and muscle building. Combined with pea protein, it becomes a complete protein—look for combined formulas, or mix them yourself.

hemp protein is made from a variety of hemp (Cannabis sativa) plant that’s low in THC (tetrahydrocannabinol, the intoxicating agent in marijuana) and doesn’t have psychoactive properties. It’s high in fiber and essential fatty acids, with an optimally balanced ratio of 1:3 omega-3 and omega-6 fats. Studies suggest that it may protect against high blood pressure. It’s more expensive, but a great vegan option.

Lisa Turner has been researching and writing about nutrition for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal. Visit her online at inspiredeating.com.

July 2018

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Q&A

Vision Quest BY SALLY KARLOVITZ, CN ONE OF THE MOST COMMON HEALTH ISSUES WE FACE AS WE AGE IS VISION IMPAIRMENT. Environmental stresses and chronic diseases like heart disease and diabetes can contribute to wear and tear in the eyes. Glaucoma and age-related macular degeneration (AMD) are leading causes of blindness and visual impairment among millions of aging Americans. Taking steps now to protect your eyes can lead to healthy vision for many years to come. When it comes to nutrition, there are many things that can be considered helpful for eye health, with antioxidants leading the way as major players in vision protection. A large study by the National Eye Institute of the National Institutes of Health, the AREDS study, showed that people may benefit from vitamins C, E, beta carotene, zinc and copper to reduce the risk of vision loss caused by intermediate to advanced macular degeneration. Laboratory studies also suggest that bilberry, a cousin to the American blueberry, may be helpful in preventing vision loss related to macular degeneration. Bilberry is also rich in compounds that strengthen the walls of the capillaries leading into the eyes, and is commonly used to improve night vision. Other helpful nutrients to protect eye health include lutein and zeaxanthin, nutrients added in the AREDS2 follow-up study. These antioxidant carotenes are found in green leafy vegetables such as spinach and kale. Both are concentrated in the macula of the eye and have been shown to provide greater than a 50 percent lower risk of macular degeneration. In addition to antioxidant intake, lifestyle factors also play a role in preserving eye health. This includes controlling blood sugars if you are diabetic and managing blood pressure if you have hypertension. With antioxidant protection and lifestyle modification, the quest for vision preservation is possible!

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July 2018

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I’ve heard that collagen can keep my skin looking young. How does it work?

Collagen is an important structural protein in the body. It is the most integral part of the skin’s fabric, giving skin the youthfulness and tautness so many desire.

There are more than 20 types of collagen, but types I, II, and III are the most prevalent in the human body, with types I and III being found mainly in the skin. As we age, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s natural production of collagen, improving overall skin health and counteracting signs of aging. Collagen is often found with hyaluronic acid, which helps keep collagen—and skin— hydrated and youthful. Collagen also goes beyond keeping skin young. Hydrolyzed collagen helps to support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss. Collagen also plays a role in joint health and structure, so it is commonly used by those dealing with joint pain.

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By Lisa Turner

5 ways to use charcoal This coal-black powder holds inside-out beauty benefits—from whitening your teeth to clearing acne

ctivated charcoal is nothing new. Ancient Egyptians used it as early as 1,500 BC, and women around the world have used it for teeth whitening, skin care, and natural cleansing. In modern medicine, it’s used in emergency rooms to treat drug overdoses and poisoning by attaching to toxins and preventing their absorption. The theory in beauty products is the same: activated charcoal attracts and binds to toxins, bacteria, dirt, and oil, preventing them from causing harm. But when we say “charcoal,” we’re not talking about the stuff in the bottom of your grill. Activated charcoal is derived from wood or coconut husks, and then treated to increase its ability to bind to toxins. The result is available in several forms, including powders, capsules, soaps, and tooth products. If you take it internally, drink plenty of water; it can cause dehydration without adequate fluid intake. Because activated charcoal can interact with supplements and medications, check with your health care provider before taking. And try these five ways to include charcoal in your life:

Improve skin from within. Used in hospitals and emergency rooms to counteract drug overdoses, alcohol overdose, and poisoning, activated charcoal binds to toxins and escorts them from the body. It can also be used to remove pesticides, chemicals, and other food and environmental toxins from the body, reducing inflammation and making skin clear and bright. Recommended dosages range from 1 to 3 grams before meals to much higher doses. It can be taken in capsule form, or the powder (choose one designed for internal use) can be added to cleansing smoothies, green drinks, or pineapple juice for extra detox action.

July 2018

Banish blemishes. Activated charcoal is thought to bind with excess sebum, bacteria, and toxins on the skin that can exacerbate acne and breakouts. To banish your blemishes, use an activated charcoal soap on a regular basis; you’ll find bars combined with hemp oil, jojoba beads for exfoliating, sea salt, salicylic acid, essential oils, and other ingredients designed to combat blemishes. After washing, use an activated charcoal mask to purify skin, draw out dirt and toxins, and balance oily skin. You’ll find masks that combine charcoal with aloe vera, bentonite clay, sea vegetables, salicylic acid, green tea, and other blemish-calming botanicals.

Make teeth gleam. Activated charcoal has long been used to prevent cavities and gum disease, ward off bad breath, and whiten teeth. It’s thought to bind to tannins—tooth-staining compounds in red wine and tea—and lift them from the teeth. To keep your mouth healthy and bright, try a charcoal tooth powder; they’re often combined with bentonite clay—used to increase remineralization of the teeth— and may be sweetened with xylitol and flavored with essential oils. Or look for an activated charcoal toothpaste. You’ll find them combined with bentonite clay, antibacterial coconut oil, and essential oils for complete oral health.

Soothe stings and rashes. Applied topically, activated charcoal has long been used to treat bug bites and stings, rashes, and skin irritation, all of which can destroy your summer-sexy skin. To treat bites or stings, wash first with activated charcoal soap to remove any surface toxins, then combine a quarter teaspoon of activated charcoal powder with two teaspoons of olive, sesame, or coconut oil and apply liberally to affected areas. Cover with

a cloth bandage to prevent staining, and reapply every 30 minutes. For skin redness, rashes, and irritation, make a soothing mask from 2 tablespoons coconut oil, 2 tablespoons aloe vera, and 2 teaspoons charcoal powder. Apply to skin and leave on for 15 minutes, then rinse and pat dry.

Make locks lustrous. In the summer, a buildup of chlorine, salt water, and styling products can weigh down hair and decrease shine. A charcoal hair treatment can remove dirt and toxins, allowing them to be easily rinsed away. (It’s great for treating scalp conditions such as dandruff, eczema, and psoriasis.) To remove buildup, combine 1 teaspoon activated charcoal powder, 2 tablespoons natural shampoo, and ½ cup warm water; apply to wet hair and shampoo as usual. For a scalp-healing mask, combine 1 teaspoon activated charcoal with ¼ cup almond oil. Rub into scalp and hair, cover with an old towel or shower cap, and let it soak in for 15 minutes. Shampoo and condition as usual.

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You’ll be happy to know that BioSil is clinically proven to reduce ﬁne lines and wrinkles 30%†*, increase skin elasticity by 89%†* and thicken and strengthen your hair 13%†‡*. There’s a reason it’s called BioSil Hair, Skin, Nails!

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‡

Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res 299: 499-505. *Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005) Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res 297: 147-153. Results may vary.

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4/25/18 4:27 PM

clean eating

foodie fun in the sun Let food be your medicine when it comes to protecting your skin against the sun’s harmful rays ➊ Tea, both green and black, contains catechins, which help prevent and repair skin damage, help reduce inflammation, and protect against UV-induced skin cancers. Tea also contains tannic acid and theobromine, which, applied topically, can soothe sunburn and repair damage. Eat this: Purée matcha green tea powder with grated ginger, honey, and coconut milk, then freeze in an ice cream maker; steep lapsang souchong tea in hot water to make a strong, smoky stock to use for cooking rice; combine cooled green tea with grapefruit juice concentrate, pomegranate juice, and sparkling water.

➋ Strawberries are rich in vitamin C, a powerful skin-protective antioxidant that reduces sun damage, wrinkles, and dry skin. In combination with beta-carotene and vitamin E, it can protect against skin cancer and reduce sunburns. Other good sources of vitamin C include broccoli, peppers, grapefruit, oranges, and kiwi. Eat this: Drizzle fresh strawberries with balsamic vinegar, sprinkle with minced basil, and top with a dollop of vanilla yogurt; dip strawberries in extra-dark chocolate; add sliced strawberries to a salad of arugula, spinach, and pine nuts.

July 2018

➌ Avocados are rich in fats that protect the skin cells from UV damage and inflammation, repair DNA, and enhance availability of sun-protective nutrients from other fruits and vegetables. Eat this: Add avocados to smoothies; purée avocados with lemon juice and olive oil for a healthy salad dressing; combine avocado chunks with corn kernels, diced peppers, onions, and lime juice for an easy salsa.

➍ Olive oil contains oleuropein, the compound that gives extra-virgin olive oil its pungent taste. It also protects against UV-induced wrinkling, skin damage, cancer, and tumor growth. Whole olives are also rich in oleuropein. Eat this: Combine olive oil and rosemary in a glass jar and let steep for a fragrant, herb-scented oil; mix olive oil with softened pasture butter and minced chives for a smooth, buttery spread.

➎ Eggplant contains anthocyanidins, potent antioxidants that inhibit skin cancer and damage caused by UV exposure. Other good sources include blueberries, red onions, red cabbage, and black rice. Eat this: Cut eggplant into strips, toss with garlic, thyme, and olive oil, and roast until tender; halve and roast eggplants, then scoop the flesh into a food processor and purée with olive oil, tahini, lemon juice, and garlic; cut crosswise into ¼-inch slices and grill over hot coals, then sprinkle with minced rosemary.

❻ Cacao nibs are exceptionally rich in flavanols, antioxidants that protect skin from sun damage, increase blood circulation to the skin, improve hydration, and reduce signs of aging. Commercial processing dramatically reduces levels of antioxidants, so unprocessed chocolate is best. Eat this: Grind cacao nibs in a coffee grinder and add to ground coffee beans before brewing; stir cacao nibs and fresh raspberries into vanilla Greek yogurt; combine cacao nibs, whole oats, walnuts, pumpkin seeds, and coconut oil, and bake until crunchy for granola.

➐ Carrots are high in beta-carotene, an antioxidant that can protect skin cells from UV damage and improve the health and appearance of skin. Sweet potatoes, winter squash, mango, and dark leafy greens are other good sources. Eat this: Use a vegetable peeler to make long ribbons from carrots, then toss with olive oil, balsamic vinegar, and pistachios; stem carrots and purée with cooked white beans and garlic for an easy dip; grate carrots and add to pancake batter, along with cinnamon, cardamom, and nutmeg.

By Lisa Turner

➑ Tempeh

❾ Broccoli is high in sulforaphane, a class of compounds found in cruciferous vegetables that were found in a petri dish study to prevent oxidative damage to the skin from sun exposure. Other sources include cabbage, kale, Brussels sprouts, radishes, and arugula. Eat this: Combine finely chopped broccoli with green onions, almonds, and a honey vinaigrette for a summery slaw; serve steamed and chilled broccoli spears with red pepper hummus for dipping; toss broccoli florets with olive oil, garlic, and red pepper flakes, and roast until tender.

❿ Red grapes are rich in resveratrol, a type of polyphenol antioxidant that reduces inflammation and protects against skin cancer from UV exposure. Other sources of resveratrol are red wine, cranberries, and peanuts. Eat this: Freeze red grape juice in ice cube trays, then add to glasses of sparkling water for a refreshing beverage; braise whole red grapes, sliced fennel, and Brussels sprouts in olive oil until tender; add halved red grapes to a salad of endive, blue cheese, and toasted walnuts.

Broccoli Pomegranate Salad

did you know...

Pomegranate seeds are a great source of potassium and vitamins C and K. Use dried cranberries in this recipe if you can’t find fresh pomegranate seeds.

SERVES 6

This super-simple salad comes together in minutes and stores well in the refrigerator. 2 large heads organic broccoli, florets cut to bite size (about 8 cups broccoli florets) ¼ cup plus 2 Tbs. raisins, divided ¼ cup raw sunflower seeds ¼ cup chopped onion ¾ cup pomegranate juice ½ cup raw cashew butter 3 Tbs. pomegranate seeds, for garnish (optional)

PHOTOGRAPHY (TOP LEFT): PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

contains isoflavones that can reduce inflammation, help inhibit skin cancer, and reduce sun damage and signs of skin aging. Eat this: Crumble tempeh and add to chili instead of beef; stir-fry tempeh cubes with bell peppers in a ginger, soy, and honey sauce; brush tempeh cakes with oil and garlic powder, grill until golden brown, and shower with minced chives.

1. Combine broccoli, ¼ cup raisins, sunflower seeds, and onion in large bowl. 2. For dressing, combine pomegranate juice, remaining 2 Tbs. raisins, and cashew butter in a high-powered blender, and blend until smooth, but not too thin. 3. Pour dressing over broccoli mixture and toss to combine. Chill, and serve cold. Sprinkle pomegranate seeds over top, if desired. Recipe excerpted with permission from Eat to Live Quick & Easy Cookbook by Joel Fuhrman, MD PER SERVING: 210 cal; 7g prot; 13g total fat (2.5g sat fat); 21g carb; 0mg chol; 20mg sod; 3g fiber; 10g sugars

The Healthy Edge

natural gourmet

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

smart cookies

Yum! Coconut and cocoa are a match made in cookie heaven

FEATURED NUTRIENT:

Medium Chain Triglycerides Coconut oil is a great source of a kind of fat called medium chain triglycerides (MCTs), which is popular with competitive bodybuilders. Why? Because the body likes to burn MCTs as opposed to storing them, and bodybuilders need the calories for energy but can’t afford to put even a drop of fat on their shredded frames. But that’s just the beginning of the benefits of MCTs. One of the most accepted treatments for childhood epilepsy is a high-fat diet, and MCT oil is almost always the preferred form of fat in such treatments. It’s also good for the brain, and good for energy. You can buy MCT oil in the “swirl” formulation made by Barlean’s. With its delicious coconut flavor, you can swig it right out of the bottle (it really is that good) or supplement with a tablespoon per day—it goes great in shakes.

Cocoa-nut Peanut Butter No-Bake Cookies MAKES ABOUT 20 COOKIES

To reduce the sugar, replace honey with an equal amount of liquid inulin from chicory root. Inulin is a low-calorie, zero-carb soluble fiber that can be used as a mild sweetener. ½ cup coconut oil, well softened ⅔ cup natural unsalted peanut butter, smooth or crunchy ½ cup raw honey, or more to taste 6 Tbs. dark cocoa powder 1 tsp. vanilla extract ¾ tsp. sea salt 1½ cup coconut flakes 1½ cup whole rolled oats 1. Combine coconut oil, peanut butter, honey, cocoa powder, vanilla, and sea salt in bowl of mixer, and beat until well combined and smooth. Add coconut and oats, and beat until well incorporated and mixture forms a loose “dough.” 2. Using a tablespoon, drop generous dollops (about 1.5-inch rounds) of dough into a glass storage container or wax paper–lined plastic container. PER COOKIE: 200 cal; 4g prot; 15g total fat (10g sat fat); 15g carb; 0mg chol; 90mg sod; 2g fiber; 8g sugars

NOTES FROM THE CLEAN FOOD COACH Natural peanut butter comes in many consistencies. Some brands are loose and wet while others are thick and a little dry. If your peanut butter is runny, you may want to decrease the coconut oil content by one or two tablespoons to compensate. Conversely, if your peanut butter is very dry, try liquefying your coconut oil completely before adding to the recipe—it should be gently warm, not hot.

July 2018

PHOTO (TOP RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY

f you’re looking for a healthier snack, you’re in luck. These easy-to-make, no-bake cookies are far more nutritious than any sweet treat has a right to be! Just look at the ingredients. Coconut oil, one of my all time favorites, is loaded with healthy fats known as MCTs (see “Featured Nutrient,” at right). Cocoa has long been praised for its flavanols, which have been associated with lower blood pressure and a lowered risk for cardiovascular disease. Peanut butter is a smart fat that’s also packed with fiber and protein. And oats are a good source of fiber as well. Just about the only “questionable” ingredient in this recipe is the relatively small amount of honey, which actually won’t raise your blood sugar too much because it has a pretty moderate glycemic load of only 10. Plus, all the fat and fiber in the other ingredients will help prevent sharp rises in blood sugar, and real, raw, organic honey contains natural enzymes, minerals, and antioxidants. That said, if you’re watching your sugar intake very carefully, Chef Jeanette has a great suggestion for a substitute: inulin fiber (see note in recipe header). —Dr. Jonny

On sale exclusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market Host Defense

BN Labs

Cabo Chips

Lion’s Mane Mushroom

Caramel Latte Vegan Protein

Cantina Style Tortilla Chips

Memory and nerve support.* Made with U.S. grown organic mushrooms. Non-GMO.

27 grams of organic and natural plant based protein per serving. Rich in naturally occurring BCAAs and glutamine. With no dairy, gluten, or soy.

Uses for Paragon Plus Virgin Coconut Oil

1. Replace butter or shortening in recipes 2. Boost brain function* 3. Immune support* 4. Hair & scalp treatment 5. Face & body moisturizer

Baja inspired authentic cantina chips. Cut from whole tortillas made with whole ground, non-GMO corn. Batch-cooked in rice bran oil.

SHARPEN YOUR MEMORY & FOCUS Clean, clinically studied whole food ingredients to support brain health at three stages of life† Kids • Young Adults • Adults 40+ NON GMO

Project VERIFIED

nongmoproject.org

David Perlmutter, M.D., F.A.C.N. America’s Brain-Health Expert, BoardCertified Neurologist, #1 New York Times Best-Selling Author, Fellow of the American College of Nutrition, and Expert in the Human Microbiome

Peppermint Eze™

Peppermint oil capsules. We Accept these Major Credit Cards:

www.akins.com

*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 medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

With ginger and fennel for their synergistic benefits.* Enteric-coated so ingredients will be released in the intestines.