Healthy Edge Magazine Akins JUL2020

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July 2020

FOREVER YOUNG

PLANT POWER SALAD (with omega-3 rich hemp hearts) P. 32

10 top supplements for healthy aging

Foods to Beat Candida HOW TO GET

MORE COLLAGEN in your diet

IS THE KETO DIET RIGHT FOR YOU? THE HEALING POWER OF CHASTE TREE BERRY

UP YOUR GRILLING GAME WITH OUR SIZZLING SUMMER RECIPES

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5/21/20 10:13 AM

Try Something New Ancient Nutrition

Once Daily Multis Weaving the ancient principles of TCM (traditional Chinese medicine) with body-ready vitamins and minerals, Once Daily Multis feature a potent combination of energypromoting, heart-supporting, and brain-supporting herbs, superfoods and body-ready vitamins in just one capsule per day. Men’s formula features cordyceps and adaptogens. Women’s formula features vitex and adaptogens. Also available in Once Daily formulas.

AOR

LavaRox Probiotic This fun probiotic is designed to support your child’s immune system.* Each packet contains two strains of bacteria to promote a healthy gut and bowel.* But beyond good-for-you benefits, these sugar-free cherry-flavored granules are full of fi y fun as they dissolve in your mouth! Made without artificial flavors, colors, or chemicals. airy- and gluten-free.

Garden of Life

Dr. Formulated Advanced Omega This high-potency omega-3 formula supports heart, brain, and overall wellness.* It’s fully traceable and sustainably sourced from anchovy, which contains Specialized Pro-Resolving Mediators (SPM) that naturally support normal inflammatory responses in the body. This formula supplies 695mg EPA, 465mg DHA, and 30mg DPA per serving.

Healthy Living Proteins

Multi Collagen Peptides This comprehensive blend provides collagen types I, II, III, V, & X, derived from grass-fed beef, wild-caught red snapper, free range chicken, bone broth, and eggshell membrane. This e ective blend helps support skin, hair, nails, and joint health. The unflavored, unsweetened formula is glutenfree and keto- and paleo-approved.

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Qunol

Liquid Ubiquinol 100mg Taking this Liquid Ubiquinol can help replenish natural levels of antioxidant CoQ10, which can be low due to age, stress, and cholesterol-lowering statin drugs.* This patented formulation is both water- and fat-soluble, providing superior absorption in the body.* The active form of CoQ10, ubiquinol can help protect the body’s cells damage from excess free radicals, plus it supports heart and vascular health and is essential for energy production in the body. atural orange cr me flavor.

PlantFusion

Inspire for Women This plant-based shake for active women supplies 18 grams of plant protein, and includes unique ingredients to support hormonal balance, energy and metabolism.* It follows a holistic approach to achieve optimal performance with ingredients like pomegranate extract for hormonal balance, ashwagandha and L-theanine to balance stress and maintain focus, and biotin to support healthy metabolic function.*

Om

Mushroom Master Blend Supercharge your daily health with 10 organic mushroom species and three botanical adaptogens. This blend contains a full spectrum of active compounds, plus a proprietary organic Reishi extract standardized to 35 percent beta glucans. Adaptogens ginkgo biloba, holy basil, and astragalus help provide stress support and energy.* It’s a powerful master blend for vibrant health.*

Vital Proteins

Collagen Bar Vital Proteins introduces two new flavors to their popular Collagen Bars: Mixed Berry and Peanut Butter Chocolate.

These bars o er a boost of grams of collagen, in a convenient portable snack you can take with you anytime, anywhere. upplying protein, fiber, and MCTs, its a great snack option. Made without dairy, gluten, or added flavors.

5/21/20 10:15 AM

Try Something New Only Natural

Irish Sea Moss Authentic Irish sea moss is the traditional botanical type (Chondrus crispus) used for generations by the native people of the Caribbean islands.

It has been used for centuries as a natural sexual enhancement, to promote reproductive health and to boost vitality and stamina while contributing to a healthy immune system.* It provides a variety of nutrients and minerals, including iodine, which can help with normal thyroid function.*

American Health

Probiotic KidChewables Probiotic KidChewables are created with children—and parents—in mind. The natural grape-flavored chewables taste so good kids will want to take them; and parents can feel good that they contain natural flavors and colors, are vegetarian and sugar-free, with the added benefit of teeth-friendly Xylitol. Each tablet delivers 5 billion clinically studied live cultures from two kid-friendly strains of probiotics for digestive and immune systems.*

Nature’s Way

Sambucus HoneyBerry Cough Syrup The perfect remedy for cough-ridden days and nights.* These formulas start with a blend of three quality ingredients: organic honey, organic apple cider vinegar, and organic elderberry extract. Immune support ingredients, vitamin C, zinc, and English ivy extract are added to soothe coughs and keep you feeling great! Available in Original formula for daytime, and Nighttime formula with added melatonin to help promote restful sleep.*

Apricot Power

Vitamin B17 Amygdalin Vitamin B17, also called amygdalin, contains powerful immunity-boosting properties to strengthen your body’s natural defenses.* Apricot Power Natural Vitamin B17 is extracted from apricot seeds. Each capsule supplies 100 mg of vitamin B17. Vegan and gluten-free. Made in the USA.

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Mary Ann O’Dell MS,RDN

Coconut Oil

Coconut oil has had a roller-coaster ride—peaks of popularity and dips of bad press. So what is the appeal of coconut oil?

I would say its versatility!

Virgin coconut oil is a favorite ingredient in many DIY aromatherapy recipes, for moisturizer, cuticle cream, scalp treatment, or for lip balm. Used topically, it can help dry skin and psoriasis.

Coconut oil is also used as a fat to sauté or fry foods, or it can be used to replace butter in baking recipes.

Coconut oil is primarily made up of medium chain fatty acids (MCTs), including Lauric Acid. Lauric acid converts to monolaurin in the digestive process, and both of these compounds are antimicrobial, killing pathogens like bacteria and fungi.

MCTs are easier to digest and convert to energy than the long chain fatty acids found in other animal and plant fats. Unlike long-chain saturated fats, MCTs are not stored in the body as fat. In fact, studies looking at diets rich in MCTs have found they may even help with fat loss, potentially by reducing appetite.

Coconut oil is a common ingredient in ketogenic diets because metabolism of MCT by the liver creates ketones that are readily accessible by the brain for energy. This may explain why coconut oil is used in patients who have seizures, and as a potential benefit for those with Alzheimer’s disease.

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July 2020

features 18 Live Long and Prosper

When it comes to longevity, quality is just as important as quantity. These 10 supplements target specific age-related concerns, and taken together, can help you live a longer— and healthier—life.

22 Summer Sizzle

When temperatures soar, the last place you want to be is in the kitchen standing over a hot stove. But tossing the same old burgers and dogs on the grill gets old—and it’s not exactly great for your health. This year, up your grilling game with these better-for-you takes on the classic backyard BBQ.

Lime Gremolata Trout Tacos with Mango Pico de Gallo

p. 23

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departments NEWS FLASH

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UNLOCK YOUR ENERGY

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

SUPPLEMENT ADVISOR

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Get a Collagen Boost. How to get more of this important protein in your diet.

HERBAL ADVISOR

10

Chaste Tree Berry. This time-tested botanical can help relive symptoms of PMS, menopause, and more.

HEALING EDGE

12

Natural Candida Fighters. Seven foods that can help you battle this invasive virus.

EXPERT’S CORNER

14

Is the Keto Diet Right for You? Harness the power of this popular eating plan for long-term success.

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16

A 4-step plan to put the pep back in your step.

SUMMER SKIN

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An inside-out guide to protecting your skin from the harsh summer sun.

PURE BEAUTY

28

Find Your Skin’s Bright Spot. Restore your skin’s youthful glow with vitamin C.

CLEAN EATING

30

Easy Overnight Oats. This quick, make-ahead breakfast can help start your day off right.

NATURAL GOURMET

32

Plant Power Salad. Get a healthful dose of greens and harness the power of omega-3-rich hemp with this seasonal main-dish salad.

July 2020

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5/21/20 10:56 AM

What a

difference a week makes!

What you thought was impossible… can be possible.

Solgar® No.7 increases mobility, flexibility, and range of motion.* Even better, it shows improvement in joint comfort within 7 days.1* One small capsule once daily.

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.

For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration.

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

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©2020 Solgar, Inc.

A week ago, it was a s t r e t c h for her just to think about yoga.

1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies.

Individual results may vary.

5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.

5/21/20 10:56 AM

editor’s letter Summer Fun After a spring spent in COVID-19 lockdown, the prospect of getting outside and enjoying the warm weather has never seemed so inviting. As I write this, restrictions are beginning to ease across the country, and my wife and I are already making plans for what we want to do next. And while we likely won’t be traveling as much as usual this year, there’s still a lot to look forward to in terms of summer fun.

One of the first items on our agenda is firing up the grill for an old-fashioned backyard BBQ. “Summer Sizzle” (p. 22) offers a selection of creative recipes for outdoor meals—a definite upgrade from the typical burgers and dogs, and better for your waistline, too!

And speaking of waistlines, another item on the summer agenda for many of us will be trying to get rid of the “quarantine 15,” the weight we gained over an isolated spring. “Is the Keto Diet Right for You?” (p. 14) provides a comprehensive look at this popular eating plan, including tips for adopting it long-term to help you lose weight and keep it off.

And finally, summer fun usually means time outside in the summer sun, which can wreak havoc on your skin. Turn to page 26 for our complete guide to summer skin care. From staying hydrated to choosing the right natural sunscreen, this is everything you need to know to keep your skin safe in the great outdoors.

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 Kevin Gillespie Eastern U.S. and International 603.305.5106 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Linda Koerner 513-318-0325

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Vice President, IT Nelson Saenz VP, Audience Development Tom Masterson VP, Production & Manufacturing Barbara Van Sickle VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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. 6 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

July 2020

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newsflash

PROOF POSITIVE:

FISH OIL REALLY WORKS DOES EXERCISE ENHANCE

IMMUNE DEFENSES? It’s well known that moderate exercise enhances the performance of the immune system and improves resistance to infection. But because athletes can suffer more respiratory infections after events such as marathons, it isn’t clear whether extreme competitive exercise helps or harms immunity. A recent debate between American, British, Australian, and German scientists, published in Exercise Immunology Review, tried to resolve this issue. The group concluded that disrupted sleep and circadian rhythms, poor diet, stress, exposure to pathogens, and an individual’s history of vaccination and infection may all contribute to post-competition infections among athletes. For the rest of us, regular moderate-to-vigorous exercise has beneficial effects on immune function and enhances resistance to disease.

Ginger Fights Gestational Diabetes Ginger supplements can reduce elevated blood sugar and insulin in women with gestational diabetes, which can endanger both mother and baby and increase the odds of a caesarean section. That’s the conclusion of a study published in BMC Complementary Medicine and Therapies that compared ginger supplements with a placebo in a group of 70 women with gestational diabetes. The supplements contained 1,500 mg of a ginger extract daily, split into three doses and taken with breakfast, lunch, and dinner.

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Although some studies have concluded that fish oil supplements are beneficial in preventing heart disease, others have found no such benefit. But now, the largest and longest study of its kind yet conducted has found specific reduced risks among people who habitually took fish oil supplements:

Risk of death from heart disease: 16 percent lower Risk of heart attack or other heart event: 7 percent lower Risk of death from any cause: 13 percent lower The study, published in The BMJ (originally called the British Medical Journal), followed 427,678 men and women who were between the ages of 40 and 69 at the outset. They enrolled in the study between 2006 and 2010 and were followed until the end of 2018.

1–4 CUPS = LESS DEATH According to a Swedish study of more than a half-million men and women, drinking 1–4 cups of filtered coffee per day reduced risk of death from any cause by 15 percent when compared to drinking no coffee at all. For example, risk of death from heart disease dropped by 12 percent among men and by 20 percent among women. However, coffee that wasn’t filtered didn’t decrease or increase death rate. Paper coffee filters, rather than those made of metal or mesh, produced the health benefits.

July 2020

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5/21/20 10:16 AM

Everything. #MyBestMom drbvitamins.com

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5/21/20 10:16 AM

supplement advisor

get a collagen boost

C

ollagen accounts for one- third of the total protein in our bodies, and 70 percent of the protein in our skin. It’s also found in our bones, tendons, ligaments, connective tissues, gut, hair, and nails. Collagen is needed to maintain a strong body and keep it in healing mode: It helps rebuild damaged joint tissues and produce healthy cartilage.

Our bodies make collagen, but collagen production decreases as we age. Environmental factors such as pollution, and lifestyle factors such as poor nutrition, also diminish production.

Our ancestors utilized whole-animal nutrition, which naturally provided an abundant amount of dietary collagen.

Bone broths, good sources of collagen, are staples in the traditional diets of most every culture. This protein also made its way into early diets through slow-cooked shanks, necks, feet, oxtails, and ribs, as well as in whole fish soups and stews. Few people eat these foods today, so virtually all of us aren’t getting much collagen in our diets. And that’s not good, because this hard-working protein performs a multitude of key functions in the body.

Collagen Roles and Benefits Collagen is critical for smooth, healthy skin, and research suggests that collagen supplementation might counteract some signs of aging. One study found that collagen supplements used daily among women ages 35–55 for eight weeks improved skin elasticity. In another, women who took a collagen supplement daily experienced a 20 percent reduction in wrinkle depth around their eyes.

Many people also report that their joints become less achy and stiff when they supplement with collagen. Studies have showed that supplemental collagen provides improvement in some measures of pain and function in men and women with osteoarthritis or arthritic conditions.

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By Melissa Diane Smith

You can get more of this important protein in your diet from bone broth or hydrolyzed collagen powder.

Collagen might also help with muscle recovery after exercise. A study by the Department of Nutrition and Sports Nutrition for Athletics at Penn State University found that when athletes supplemented with collagen for 24 weeks, the majority showed improvements in joint comfort and a decrease in factors that negatively impact athletic performance.

Bone Broth You can get collagen from foods such as gelatin used in recipes (yes, this includes Jell-O), but the best-known food source of collagen is bone broth. It’s easily digestible, and it may help strengthen immunity and reduce inflammation.

You can make your own broth in a slow cooker, or if you’re short on time, buy high-quality bone broth made from pastured, organic chicken bones or organic grass-fed beef bones, such as Bonafide Provisions Restorative Bone Broth.

Supplements If you’d rather take supplements, collagen powder is probably the easiest to use. It’s relatively tasteless and odorless, and blends quickly and easily in cold and warm drinks.

Look for hydrolyzed collagen, also called collagen hydrolysate or collagen peptides.

In this form, the collagen has been broken down into smaller peptides, which are more absorbable. And try to find a brand that’s non-GMO; free of common allergens, fillers, binders, and sweeteners; and derived from sustainable animal sources. Vital Proteins, for example, makes collagen peptides sourced from grass-fed bovine hides, and Marine Collagen is sourced from wildcaught, non-GMO red snapper.

While many people experience benefits and no side effects from supplementing with collagen, some report symptoms such as bloating, constipation, and headaches.

It’s not known why this happens, but one possible explanation is because collagen is rich in glycine, which the body uses for phase 2 detoxification reactions in the liver. It’s possible that eating too much collagen too quickly might overwhelm the body and do more harm than good.

If you do experience uncomfortable symptoms, some people have found that they don’t suffer the same side effects by switching to a different form or brand of collagen. It may also be a good idea to start with very small amounts and slowly build up to the recommended daily dosage.

If you think you could benefit from a boost of collagen, but find that collagen supplements don’t agree with you, another approach is to try supplements that help stimulate the body’s natural production of collagen, such as Vitamin C, hyaluronic acid, and a silica-choline combination known as ChOSA (sold as BioSil). Or you can just drink organic bone broth. It’s the best-tolerated, time-tested choice.

July 2020

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5/21/20 10:18 AM

Nutrition for Kids!

Introducing The Non-Gummy Gummies

™

ChildLife® Essentials SoftMelts™ ChildLife® Essentials SoftMelts™ are the first-of-their-kind.

These soft chewable tablets are sugar-free, gluten-free, and contain no artificial colors, flavors, or sweeteners.

Multi Vitamin SoftMelts™ are packed with essential vitamins and support healthy growth and development.* Healthy Vision SoftMelts™ support the healthy function and development of your child’s visual system and may protect against overexposure to damaging blue light from digital device use.*

Available on www.amazon.com/childlife childlifenutrition.com |

#moregood | @childlifeessentials

*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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5/21/20 10:18 AM

herbal advisor

By Karta Purkh Singh Khalsa

chaste tree berry

C

haste berry (Vitex agnus-castus) has a long history of use as a folk remedy for a range of female conditions, including premenstrual syndrome (PMS), fibrocystic breast disease, heavy menstrual bleeding, and menopausal symptoms.

The most common use for chaste berry today is for managing PMS. German practitioners, in particular, use chaste berry for multiple female hormonal issues. One paper stated that after a treatment period of three menstrual cycles, 93 percent of patients described a decrease in the number of symptoms or even complete relief.

Researchers recently reviewed 12 previous studies investigating the effects of chaste berry on women’s health, and the results looked positive for chaste berry in the treatment of premenstrual syndrome. And another study of 60 women, aged 18 to 44, reported that chaste berry reduced the intensity of premenstrual bloating, irritability, headache, and skin issues.

In Europe, chaste berry is commonly used for breast tenderness (mastodynia), a common PMS symptom. German Commission E approves it for that purpose. A study that was published in Evidence-Based Complementary and

Paragon Plus PurExtract Chaste Tree Berry

Solaray Vitex Chaste Tree Berry Extract Lifeseasons PreMense-T

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This tiny fruit holds big health benefits, especially when it comes to PMS and other hormonal imbalances.

Did You Know?

Chaste tree berry was used to suppress sexual desire by both the men and women of ancient Greece and Rome, according to The American Botanical Council.

Alternative Medicine reported that there is convincing evidence that chaste berry is safe, effective, and efficient in the treatment of cyclical breast tenderness.

A 2019 joint Singapore and Australian meta-analysis looked at the results of 25 studies and concluded that chaste berry is a safe and effective treatment for cyclic breast tenderness. Likewise for another 2019 study that looked at nearly a thousand cases and reported that chaste berry could heal tender breasts.

Chaste berry also excels in improving menopausal symptoms. A study published in the Journal of Alternative and Complementary Medicine found that chaste berry eases menopausal symptoms. A 2019 research project compared chaste berry to placebo and concluded that mean scores for total menopausal disorder, anxiety, and hot flashes were significantly lower in the vitex group than in the placebo group.

This berry might also help fertility. One study found that a supplement containing chaste berry, L-arginine, green tea, vitamins, and minerals improved progester-

one levels and normalized menstrual cycle length. After three months, 26 percent of the subjects treated with the supplement had become pregnant (compared to 10 percent of the placebo group).

A newer diagnosis, polycystic ovary syndrome (PCOS), looks like it could also benefit from chaste berry treatment. In a 2014 study, researchers looked at the combined results of 33 studies and concluded that chaste berry was one of the most successful interventions.

Supplement facts Chaste berry is generally free of side effects, although very high doses might generate mid-cycle menstrual bleeding, dry mouth, hair loss, headache, itching, digestive upset, and skin rash. Many authorities recommended avoiding chaste berry during pregnancy or lactation, and some eschew it for hormone-sensitive conditions such as endometriosis and uterine fibroids.

Chaste berry is available in capsules, and the typical dose is 5 grams per day.

It can also serve as a pungent culinary spice that tastes a bit like black pepper.

July 2020

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BioSilUSA.com

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Wickett R.R., Kossmann E., Barel A., et al. (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., et al. (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.

For healthy and beautiful hair, skin, and nails

5/21/20 10:18 AM

healing edge

By Lisa Turner

natural candida fighters

B

rain fog, yeast infections, and crazy sugar cravings? You may have candida. This overgrowth of Candida albicans, a yeast that lives in the mouth, vagina, and gastrointestinal tract, doesn’t cause problems at normal levels.

But an overgrowth—caused by poor diet, excessive alcohol intake, stress, or impaired digestive function—can trigger a host of uncomfortable symptoms.

To protect against candida overgrowth, avoid high-sugar fruits, carbs, alcohol, dairy, and sugar—including honey and maple syrup. Instead, focus your diet on lean meat, non-starchy vegetables, and healthy fats. And try these seven foods to fight back against candida.

Coconut oil is high in caprylic acid, capric acid, and lauric acid—fatty acids with antifungal properties that help inhibit the growth of pathogens.

The lauric acid in coconut is also effective against mouth sores and can help prevent candida infections in the mouth (thrush).

Try this: Cook asparagus, slivered almonds, onions, and garlic over low heat in coconut oil; combine MCT coconut oil with a few drops of peppermint essential oil and swish in your mouth to kill pathogens.

Turmeric contains curcumin, an anti-inflammatory and antifungal agent that protects against yeast infections.

One study found that curcumin hampered the ability of yeasts to attach to mouth cells, and it was also shown to be synergistic with fluconazole, an antifungal drug.

Try this: Sauté shredded Brussels sprouts, red peppers, onions, and minced ginger with turmeric and pepper; toss green beans in curry powder, black pepper, and melted coconut oil, and roast until crispy.

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Garlic is high in allicin—formed when garlic cloves are crushed or chopped— which has been shown to inhibit the proliferation of both fungi and bacteria. Studies suggest that allicin can protect against candida overgrowth and may reduce the ability of candida to attach to cells lining the mouth. Because heating can damage allicin, it’s best to eat garlic raw for maximum effectiveness.

Try this: Crush whole garlic cloves, mix with coconut oil and minced rosemary or thyme, and use instead of butter on cooked vegetables; finely mince garlic cloves and whisk together with apple cider vinegar, olive oil, and minced thyme for an easy salad dressing.

Ginger contains potent antifungal compounds called gingerol and shagelol. Several studies show that ginger has powerful antimicrobial actions and can inhibit the growth of candida and other pathogens.

In one study, an antifungal cream with added ginger was more effective at relieving yeast infections than the antifungal cream without ginger.

Try this: Finely mince fresh ginger and combine with miso paste, apple cider vinegar, and sesame oil for a creamy dressing; simmer grated ginger root and zucchini “noodles” in vegetable broth, then top with sliced green onions, bean sprouts, chopped basil, and sliced jalapeño peppers.

Kimchi, a fermented cabbage dish, is rich in probiotics that protect the gut from pathogens.

Studies show that probiotics reduce gut inflammation,

Keep this invasive virus at bay with these 7 foods. protect against an overgrowth of candida yeast, and may alleviate symptoms of candida. Because it’s dairy-free and usually contains garlic and ginger, kimchi is ideal for an anti-candida diet. Other probiotic-rich, dairy-free foods include coconut kefir, miso, tempeh, and sauerkraut.

Try this: Toss shredded spinach leaves with kimchi, black sesame seeds, and chopped tomatoes for an easy salad; make turnip noodles with a spiralizer, simmer in broth till tender, then top with kimchi.

Apple cider vinegar has long been used to protect against yeast infections and thrush. Studies show that it has antimicrobial properties, and may be more effective than nystatin, an antifungal drug, in preventing candida overgrowth in the mouth.

Try this: Combine apple cider vinegar with chopped ginger, crushed garlic, and turmeric, and let stand overnight before straining for a potent fire cider; toss shredded red and green cabbage, red onions, chopped cilantro, and minced serrano peppers with apple cider vinegar and olive oil for a fast slaw.

Kale and other leafy greens are high in fiber, which nourishes beneficial gut bacteria and protects against candida overgrowth. Kale is also a crucifer, so it’s rich in compounds that are thought to minimize the growth of candida. Other anti-candida veggies include spinach, arugula, Brussels sprouts, cabbage, broccoli, cucumber, eggplant, onion, and zucchini.

Try this: Sauté chopped kale and thinly sliced mushrooms in coconut oil, then sprinkle with very finely minced garlic; toss quartered escarole and leeks in olive oil and grill till tender.

July 2020

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expert’s corner

is the keto diet right for you?

How to harness the power of this popular eating plan for long-term success.

Q:

So, I’m trying keto and mostly I like it but it seems kind of restrictive. Isn’t all that fat bad for my heart? Is this the best way to eat forever? —Taylor M, Indianapolis.

A:

An important benefit of keto eating is getting off sugar.

The average American is addicted to sugar and doesn’t even realize it. Sugar is more addictive than heroin; plus it’s cheaper, and socially condoned. America is the fattest, most diabetic country on the planet. Luckily, many good people are willing to ignore the advertising and make sensible, health-promoting choices for themselves every day.

When your fuel comes from good quality fat, as it does in the keto diet, that feeds your brain, which is made mostly of fat. That’s my favorite part about eating keto—I can sustain focused thinking for writing or listening to my patients. A sugaror carb-based diet creates ups and downs of energy because sugar is a short-burning fuel. One molecule of glucose produces about 36 units of the basic fuel (ATP) made inside our cells.

By contrast, one molecule of fat produces up to 146 units of ATP. That’s a huge difference! Fat is a long-burning fuel that will provide a steady stream of energy over 8–10 hours. Sugar and refined carbs give a burst of energy that lasts for 2 hours tops. I’m sure you have noticed that a high carb meal will leave you feeling hungry sooner than a meal that has at least a few tablespoons of high-quality fat.

Healthy Tip!

Unless you’re already an excellent hydrator, you’ll need to drink more water than you’re used to on a keto diet.

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By Emily Kane, ND, LAc

Doing it Right Before addressing whether keto eating is “forever,” here are a few pointers for successfully experimenting with a high-fat, moderate-protein, low-carb approach to food and beverage choices.

You targets should be to get 70 percent of your calories from fat, 20 percent from protein, and 10 percent from low-starch carbs.

Because fat is much more caloric per quantity than protein, the volume on your plate between fat and protein would look about even, if we were eating, as examples, pure coconut oil and a pure-protein egg white. Most foods are combinations of fat, protein, and carbs of course. But it’s not that hard to keep track of your intakes. You can get an app—try chronometer or myKETO—and also use a keto/glucometer. It’s worth it to get it right so you can appreciate what keto eating can do for your brain.

To fully implement a healthy keto eating plan, keep these five ideas in mind: Invest in a combo ketone/glucose meter. The pee sticks don’t give enough specific information. The lancets are super tiny and hardly hurt at all. I prick my toes, which are less sensitive than the fingertips. When your glucose reliably reads under 100 every morning, that’s a good sign. You’re in nutritional ketosis when the ketone reading is 0.5 mmol/L. It is imperative to drink enough water and replace minerals. This means more water than you are used to (unless you are an excellent hydrator already) and more complex salt on your food, or even a Sole for your first morning water (Himalayan salt in water).

Many people have trouble eating enough fat on a keto diet because we’ve been conditioned to think that fat is bad. But your brain is made of fat. All your hormones are direct derivatives of cholesterol, the most important, healing, nutritious fat in the

Invest in a combo ketone/glucose meter.

A glucose reading under 100 is a good sign.

You’re in nutritional ketosis when the ketone reading is 0.5 mmol/L. body. There’s no such thing as “bad” cholesterol. It’s good stuff and you can’t live without it. Your liver makes exactly the amount of cholesterol that your body requires. So eat fat! It’s delicious, nutritious, filling, and won’t jerk your energy and mood around. It’s very pleasant to feel strong and stable for the entire day. My favorite sources of good fats are wild salmon, small tinned fish, ripe avocados, coconut oil, and nuts. Keto food plans can certainly include good-quality red meat and organic dairy products. I personally am pesco-ovo-vegetarian, so I choose to not eat cow or pork products. Some people genuinely feel better eating small amounts of red meat.

Beware too much protein. This will convert to glucose. You don’t need more than 40–50 grams of protein daily. A bodybuilder will need more but not the average exerciser.

Your microbiome will change when you’re on a keto diet. Help this process along by getting plenty of fiber in your diet (the main food for good bugs). Other ways to support healthy gut flora include bone broth (homemade is best, but there are some terrific commercial brands out there), glutamine, collagen, and my favorite: pickled veggies. Kombucha is a wonderful beverage for creating a happy gut.

Long-Term Success Once you’ve spent at least 6 weeks in nutritional ketosis, the benefits will be

clear. But can you really give up birthday cake or nachos or toast forever? Just remind yourself that carbs are addictive, and the five seconds of mouth pleasure pales in comparison to the obvious health benefits of avoiding them. That said, here’s an idea that works for many: I call it the 5-1-1 program. It’s similar to the 5 + 2 food plan, but a little different:

* For 5 days of the week, eat keto, and * *

make sure you are in ketosis by checking your morning glucose and ketones.

One day of the week, follow a 24-hour clear-liquid-only fast.

One day of the week, you can eat whatever you want. Hopefully, you will want to continue eating very healthy food—this is one of the most important choices you can make every day—but allow for some rice, or good-quality bread for 1–2 pieces of toast, or a baked yam.

Do you want to look good, feel good and enjoy a long life in which you maintain a spry body and a high functioning brain? Of course you do! Try keto or modified keto eating long term, and just say no to processed carbs. I promise you they quickly become unappetizing.

Plan ahead and make good food choices.

This is the single best way to improve and maintain your health.

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PLATE CHANGE

Keys to Unlock More Energy

BY SALLY KARLOVITZ, CN

HAS STRESS OR LACK OF SLEEP got you feeling run down? Maybe you’re relying more on caffeine for a charge, or maybe the summer sun has zapped your energy.

While fatigue can be caused by many things, including stress, pollution, poor diet, anemia, or low thyroid function, there are some very specific things you can do to combat fatigue and boost your energy levels naturally.

levels up. B vitamins are essential for nerve function, adrenal support, and energy production in the body.

Pantothenic acid provides specific support for adrenal gland function. And B12 plays an important role in energy production. B12 deficiency is becoming more common as it can be depleted by certain medications and poor digestion.

Deficiency of B12 can result in increased fatigue, so consider adding B12 to your daily regimen.

4. Try Natural Energizers. Yerba mate and guarana are herbs that can give a quick burst of energy. They work well with adaptogens, which have a balancing effect on the body, helping to boost adrenal function and endurance. Panax ginseng and eleuthero are two wellknown and effective adaptogenic herbs.

This is just the beginning! Make these positive changes now and see how much of an increase you feel in your endurance and energy levels.

1. Exercise. Exercise is a key part of a life full of energy. Exercise improves your heart function and circulation, and it helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. So find whatever activity gets you moving and do it.

2. Stay Hydrated. Hydration is critical to maintain good energy levels. Be sure to drink enough clean fluids, like alkaline water or coconut water, to stay hydrated. If you work, exercise, or play in summer heat, be sure you also add electrolytes to maintain fluid balance in the body.

3. Nourish Adrenals. When the body is under chronic stress, or there is an over-reliance on caffeine, the adrenals can get worn out! These little glands are critical to keeping the body functioning well under stress and keeping energy

Akin’s

Paragon Plus™

Energy Enhance™ Unique natural energizer.* Contains guarana and green tea for a quick energy boost.* Adrenal support nutrients and ginseng support sustained energy.*

Methyl B-12 5000 mcg Supports cardiovascular & brain health.* Supports energy metabolism & nervous system health.* Superior source of B12.

Natural wild berry-flavor lozenges.

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PAID ADVERTISEMENT

Pet Sense SINCE 1979, PETGUARD® has created delicious pet foods in the USA. Before natural pet foods were commercially available, PetGuard® created wholesome, natural foods with quality ingredients.

One of the founders grew up watching her mother cook healthy meals for their beloved pets in their home. This started the early belief in the importance of wholesome natural food to maintain the health and well-being of people and their pets. It is also the foundation that PetGuard was founded on—and adheres to today.

The founders became leaders in the early natural food movement through their natural foods grocery store. Their dedicated customers were concerned about nutrition, health, and minimizing toxic chemical exposure not only for themselves, but for their pets as well. At this time, commercially available pet food and supplements did not address these concerns, and pet health was top of mind for these loyal customers.

These conversations and reflections upon the healthy meals that mother prepared at home became the genesis for all-natural and chemical-free supplements and foods for pets, products with the same high quality, all-natural ingredients that are so helpful to humans.

It’s so much more than that …

It’s fostering stronger bonds between cats and dogs and their families. It’s filling their bellies with the best foods available. It’s providing them with nutritious, complete diets (that taste great!) so they stay healthy and happy. It’s keeping their tails wagging and their purrs content.

PetGuard knows the only way to do this is to continue to provide formulas based on pets’ unique needs. That doesn’t mean following the latest fads and trends, but to ensure that our food contains chelated minerals, natural preservatives and real meat.

PetGuard is proud to continue to bring pets and their families quality food that they need—and deserve.

From the company’s inception, PetGuard partnered with natural product retailers who aligned with its beliefs, both those who were committed to serving the needs of entire families as well as the community.

To this day PetGuard is still choosing their retailers—both brick-andmortar and online—with those who are known and trusted among the pet community. It goes beyond just food formulas simply filling up pets’ bowls.

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LIVE LONG AND PROSPER The top 10 supplements for healthy aging.

BY VERA TWEED

I

n different ways, these 10 nutrients address changes that occur as we live longer. In some cases, our need for the nutrient simply increases with age. In others, a supplement can help our bodies counteract situations that are more likely to develop later in life, including lack of energy, inflammation that underlies most agerelated diseases, and a less effective immune system that lowers resistance to infections and slows healing from injuries or surgeries.

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CoQ10 (Coenzyme Q10) A vitamin-like substance, CoQ10 feeds mitochondria, the energy-generating components of our cells. Our bodies naturally make CoQ10, but levels decline as we get older—just when we need it most. Low levels of the nutrient have been linked to heart disease, brain diseases, cancer, and diabetes.

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In studies, CoQ10 improved heart function in people with heart failure; protected the heart against damage from chemotherapy drugs; improved exercise performance, sugar metabolism, blood pressure, brain function, and fertility; and helped relieve chronic fatigue syndrome, gum disease, and diabetic neuropathy.

We can get small quantities of CoQ10 from food: 9–12 mg in a 3.5-oz. serving of organ meats; a few milligrams in muscle meats and fish; and less than 1 mg per serving from most plant foods. But these amounts are too small to be therapeutic. ❱ Typical daily doses: 30–200 mg, or more to treat diseases.

PQQ (Pyrroloquinoline Quinone) An antioxidant found in trace amounts in plant foods, PQQ promotes the growth of energy-producing mitochondria in all cells and enhances the health of nerve cells.

Lab studies show that it can inhibit the growth of brain plaques and cancer cells.

Human studies of PQQ have shown that it can enhance memory, mood, and other mental functions. It also promotes sleep and reduces inflammation. Because both CoQ10 and PQQ enhance mitochondria, they are often combined in supplements. ❱ Typical daily doses: 10–40 mg, often combined with CoQ10.

Fish oil Scientists became interested in fish oil after studies in the 1970s discovered that Greenland Eskimos enjoyed surprisingly healthy hearts, despite eating a very-highfat diet. The omega-3 fats in fish oil—EPA and DHA—seemed to be responsible. Since then, many studies have been exploring how fish oil produces beneficial effects.

Fish oil reduces levels of triglycerides, blood fats that contribute to diabetes and heart disease. It also lowers inflammation in plaque deposits within artery walls, which reduces the odds of a heart attack or stroke being caused by rupture of the plaque. Where blood pressure is elevated, omega-3 fats can help lower it.

Reducing chronic inflammation—which generally increases as we get older—is the mechanism underlying the benefits of fish oil. Studies show that it has therapeutic effects on depression, cancer, Alzheimer’s

HEALTHY AGING SUPPLEMENT SNAPSHOT SUPPLEMENT:

ESPECIALLY BENEFICIAL FOR:

CoQ10 ..................................................................... The heart and overall energy PQQ ........................................................................ Mental function and energy Fish Oil.................................................................... Overall health Astaxanthin ............................................................ Skin and exercise recovery Resveratrol ............................................................. Internal aging processes Pycnogenol............................................................. Many common ailments Lutein...................................................................... Vision Turmeric or Curcumin ............................................. Inflammatory conditions Zinc ......................................................................... Immune function Protein Powder (whey)........................................... Muscle maintenance and strength Protein Powder (collagen) ...................................... Skin, joints, and blood vessels

disease, psoriasis, arthritis, and other inflammatory conditions. ❱ Typical daily doses: 500 mg of a combination of EPA plus DHA, usually found in 1,000 mg fish oil; 1,000–2,000 mg of an EPA-DHA combination daily for health conditions. Vegan sources of EPA and DHA are also available.

Astaxanthin A powerful antioxidant that comes from certain algae, astaxanthin gives salmon and other sea creatures their pink color because they eat the algae. Astaxanthin protects skin against damage from the sun’s UV rays—which are well known for speeding up aging—and reduces signs of aging that stem from a slower turnover of skin cells as we get older.

Studies have found that astaxanthin enhances skin elasticity and reduces wrinkles, age spots, and skin inflammation. Because of its antioxidant and anti-inflammatory properties, it can also enhance muscle recovery and decrease soreness after exercise. It’s also been shown to help relieve carpal tunnel syndrome, and is taken for heart, brain, eye, and overall health. ❱ Typical daily doses: 4–12 mg. Astaxanthin can also be found in topical creams.

Resveratrol The main therapeutic ingredient in red wine, resveratrol has a beneficial effect on sirtuins, enzymes that control various pathways involved in the aging process. In animal studies, it has extended lifespan.

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Studies have found that resveratrol helps lower blood pressure and cholesterol, improves heart, brain, and joint health, and helps to protect against cancer.

In addition to wine, resveratrol is found in grapes, some berries, peanuts, and other foods, but in amounts too small to produce therapeutic effects. Supplements are usually made from Japanese knotweed (Polygonum cuspidatum), a rich plant source of resveratrol. ❱ Typical daily doses: 200 mg or more.

Recent research has found that lutein is also needed for a healthy brain. Studies have found that lutein increase blood flow to the brain, protect it against damage, and enhance memory, attention, and overall mental function. ❱ Typical daily doses: 10 mg lutein with 2 mg zeaxanthin.

Turmeric or Curcumin

A patented extract from French maritime pine bark, Pycnogenol is an antioxidant that enhances circulation, reduces inflammation, and helps maintain healthy skin and joints. It also helps regenerate hyaluronic acid, which maintains moisture.

Studies have found that Pycnogenol can improve memory, vision, attention span, blood pressure, cholesterol, asthma, menstrual problems, erectile dysfunction, gum disease, osteoarthritis, skin conditions, blood sugar in diabetics, menopausal symptoms, leg cramps, and jet lag. ❱ Typical daily doses: 30–150 mg.

Curcumin is the key active ingredient in turmeric, the plant that gives curry its yellow color. In studies, supplements of both turmeric and curcumin have reduced inflammation and provided relief from a wide variety of conditions, including different forms of arthritis, low back pain, depression, Crohn’s disease, heartburn, genital herpes, HIV, and inflammation after surgery.

Although many nutrients decrease inflammation, turmeric and/or curcumin are especially helpful for inflammatory conditions, whether they affect joints, the heart, the digestive system, or any other area. And these often develop later in life. ❱ Typical daily doses: Follow product instructions, as extracts vary.

Lutein

Zinc

With age, risks increase for eye diseases such as age-related macular degeneration and cataracts. Lutein is an essential nutrient for eye health. It protects eyes against damage from UV rays, aging, and eyestrain from blue light that emanates from electronic devices. For eye health, it works synergistically with zeaxanthin.

A popular cold remedy, zinc is essential for ongoing healthy immune function.

Yet both zinc intake and immunity tend to decline with age.

Zinc is needed for many processes in the human body, and lack of it manifests in similar ways to the aging process, with increased susceptibility to infections and

Pycnogenol

diseases such as atherosclerosis and cancer, poor wound healing, and degenerative diseases of the brain and nervous system. The technical term for this decline, “immunosenescence,” means an aging immune system.

Studies of zinc supplements have found that it reduces infections, improves healing from injuries and many diseases, and helps resolve skin conditions—sometimes making warts disappear. ❱ Typical daily doses: 15 mg (an amount found in many multivitamins), or more.

Protein Powders Two types of protein powders can be especially beneficial for healthy aging: whey and collagen. Each delivers different benefits—for muscles and connective tissues in joints and skin—and the two are complementary.

Research shows that whey is most effective at maintaining and rebuilding muscle in older people. It works best when combined with strength-training exercises.

It’s especially beneficial in cases where recovery from injury or illness have made people less active than usual, as inactivity speeds up age-related muscle loss. Some protein powders also include concentrated greens for added nutrients.

Collagen is a building block of connective tissues in skin, joints, blood vessels, and organs. Our bodies produce collagen, but that process slows down with age.

Collagen protein can help buck that trend. ❱ Typical daily doses: Follow product directions for best results.

FORMULAS TO HELP YOU AGE WELL BioAstin Hawaiian Astaxanthin 12 mg is a high-potency, onceper- day astaxanthin supplement to support healthy skin and eyes.

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Emerald Labs Joint Health combines high-absorption curcumin with collagen and MSM.

Wiley's Finest Bold Vision Proactive contains lutein and zeaxanthin, along with omega-7 from fish oil, astaxanthin, and other eye-supportive nutrients.

Solaray PQQ CoQ10 with NAC & Glutathione helps support memory and cellular energy production with PQQ and CoQ10.

Solgar Whey to Go Whey Protein Powder has no artificial sweeteners and features rBGH-free whey protein with 20 grams of protein per serving.

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Summer Sizzle Up your grilling game this year with this fresh take on backyard BBQs.

BY KIMBERLY LORD STEWART

W

hen temperatures rise, it’s no time to stand over a hot stove sweating and swearing about the heat.

Chill out and move your feast outside with these better-for-you grilling recipes.

RECIPE PHOTOGRAPHY BY PORNCHAI MITTONGTARE

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Lime Gremolata Trout Tacos with Mango Pico de Gallo Serves 4

Italian meets Mexican in this traditional Mediterranean condiment of citrus zest and garlic, with the added zing of south-of-the border jalapeños. Soften the heat with a sweet mango pico de gallo and let guests fill soft, warm tortillas with the grilled trout, mango salsa, and cabbage.

Lime Gremolata 1 bunch green onions, finely minced 2 cloves garlic, minced 1 jalapeño, seeded, minced 1 lime, juiced ⅓ cup each cilantro, parsley, basil, finely chopped 4 Tbs. extra virgin olive oil 2 Tbs. rice wine vinegar Salt to taste Mango Pico de Gallo 1 large ripe mango, peeled and diced 3 green onions, sliced thinly 1 jalapeño, minced (or use half for a milder salsa)

½ 2 ¼ ⅓

TimeSaving Tip!

Short on time? Buy prepared pico de gallo and add one finely diced mango and a couple tablespoons of diced cucumber.

red pepper, seeded and finely diced Tbs. cucumber, finely diced tsp. ground cumin cup cilantro, finely chopped

Tacos 4 trout fillets with skin Salt & pepper to taste 8 Corn tortillas ¼ cabbage, finely shredded 2 limes, quartered Prepared guacamole, optional Sour cream or Greek yogurt, optional

1. Stir gremolata ingredients together and set aside until ready to grill fish. Mix pico de gallo ingredients together in serving bowl.

2. Oil grill pan to prevent fish from sticking. Preheat grill to 400°F with grill pan on grates.

Place trout on the preheated pan skin side down, and spoon gremolata over middle of each fillet.

3. Lower heat to 350°F, and close lid. Cook 10 minutes, until fish is flaky and completely heated through.

4. Serve each filet on individual plate and pass around tortillas, mango pico de gallo, and taco fixings to let guest make their own tacos.

Per serving: 490 cal; 38g prot; 21g total fat (3g sat fat); 40g carb; 95mg chol; 85mg sod; 5g fiber; 19g sugar

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Eggplant and Summer Squash Grilled Salad with Tahini Dressing Serves 6 as a side dish

As a side or main dish, this salad brings out the best of summer’s bounty. The tahini dressing is pure Mediterranean goodness that can be used as a dressing or dip for your next get-together.

Tahini Dressing 4 Tbs. tahini (well stirred) 4 Tbs. water (or more if too thick) ⅛ cup lemon juice 1 clove garlic, or more to taste 1 Tbs. honey Salt and pepper to taste

Healthy Tip!

Eggplant & When shopping for eggplant, Summer Squash look for shiny, smooth skin that 1 Japanese gives just a little when you press eggplant it gently with your thumb. The (slender stem should be green. Above all, variety) smaller is better because the skin will be less bitter. Store 1 zucchini in the refrigerator and eat 1 yellow within a week. summer squash 1. Blend all dressing ingredients in food process or blender. Taste, adjust salt Kosher salt and pepper, and set aside.

2 Tbs. extra-virgin 2. Oil grill grates to prevent vegetables from sticking. Preheat grill to 375°F. olive oil 3. Cut tops off eggplant, zucchini, and squash, and cut each down the middle lengthwise.

1½ tsp. dried oregano Score flesh in crisscross pattern. Salt well, and set aside 10–15 minutes to draw out water.

1 head frissée (chicory), 4. Brush off salt, and dab dry with a paper towel. Brush generously with extra-virgin olive escarole, or romaine lettuce (sturdy oil. Season with dried oregano and a light sprinkle of pepper. lettuce that won’t wilt works best) 5. Place vegetables on grill, flesh down. Grill 10–15 minutes, until well browned. Remove 8 dates, chopped from grill, and cut into 1-inch thick pieces. ½ cup slivered almonds 6. Wash, dry, and tear salad leaves into bite-sized pieces. Place in large, shallow salad bowl. Top lettuce with grilled vegetables, dates, almonds, tomatoes, and cheese. Serve 1 cup cherry tomatoes, quartered with tahini dressing. ½ cup feta cheese or slivered manchego cheese for garnish Per serving: 260 cal; 9g prot; 18g total fat (3.5g sat fat); 21g carb; 10mg chol; 140mg sod; 8g fiber; 10g sugar

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Warm Brie with Grilled Grapes Serves 6

This appetizer or savory dessert is a crowd pleaser. Feel free to substitute grapes with strawberries threaded on bamboo skewers.

1 1 1 2

Brie wheel Tbs. extra-virgin olive oil Tbs. honey large bunches green or red grapes, washed and dried 1 cup coconut milk, in a shallow dish 1 cup organic sugar, in a shallow dish French bread, sliced thinly 1. Preheat grill to 375°F. Place Brie on piece of foil large enough to wrap it well. Remove handful of grapes from stems, cut in half, and place on top of the Brie until the top is fully covered in grape halves. Pour extra virgin olive oil and honey over top. Bring foil up to the sides and wrap brie well.

2. Place remaining grapes in coconut milk, and coat well. Transfer to sugar, and spoon it over grapes to coat.

3. Place cheese and grapes on grill, and close cover. Grill cheese about 5–10 minutes. Turn grapes when caramelized, about 8–10 minutes on each side. Serve cheese and grapes on platter with French bread.

Per serving: 520 cal; 13g prot; 21g total fat (14g sat fat); 75g carb; 40mg chol; 450mg sod; 1g fiber; 52g sugar

One-Pan Griller: Chicken Sausage, Peppers, Potatoes and Corn Serves 4

Grill Pan Tip:

Look for grill pan at your local housewares or hardware store.

These perforated pans, in cast iron or stainless, will stand up to the heat and allow for all that great grilling goodness to get through to the food.

With one grill and one grill pan, you will have dinner ready in no time. Use your imagination and any kind of sausage, peppers, or potato to round out the meal.

4

chicken bratwurst-style sausages (uncooked) 3 corn cobs, shucked, cut in half ½ large onion, cut into one-inchthick slices 1 orange, yellow, red, or green sweet pepper, seeded and cut into one-inch squares 1 lb. 8 oz. bag petite new golden potatoes, washed, dried, and cut in half 3 Tbs. extra-virgin olive oil 3 sprigs fresh rosemary, pull leaves from stems Salt and pepper to taste

1. Preheat grill to 400°F with grill pan on grates. Cut sausage into twoinch sections with sharp knife, and set aside. Soak corn in water 15 minutes, then drain and wrap in foil. Place onions, peppers, potatoes, extra-virgin olive oil, and rosemary in bowl. Season with salt and pepper.

2. Place potato and onion on grill pan. over grill, and cook 10–15 minutes, until potatoes begin to soften and brown.

3. Push potatoes to side of the pan, away from direct flame. Add sausage to pan, and place foil-wrapped corn directly on grill. Cook, turning often, until sausage is brown and corn is heated through, 20–25 minutes.

4. Unwrap corn, and season with butter, salt, and pepper. Serve sausage, onions, peppers, and corn on a single platter.

Per serving: 480 cal; 24g prot; 21g total fat (1.5g sat fat); 54g carb; 60mg chol; 90mg sod; 8g fiber; 7g sugar

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Summer Skin

BY MARY ANN O’DELL, MS, RDN

IT’S SUMMER, AND IT’S TIME TO GET OUTSIDE! After a spring spent in quarantine, most of us will spend more time outside this summer going camping, water skiing, swimming, gardening, and more. To get ready for more time outside, here are some tips to keep your skin protected, healthy, and glowing all summer long.

PREPARING SKIN FOR SUMMER SUN. Get your skin prepped for summer by setting up and maintaining healthy skin lifestyle habits.

From the inside, nourish and hydrate the skin. Eat plenty of antioxidant-rich berries, cherries, dark green vegetables, nuts, and seeds. A good antioxidant status inside can help protect skin against damage from outside forces. Include good fats such as those found in nuts, avocado, seeds, coldwater fish, and olive oil. These healthy fats supply essential fatty acids that support moisture balance in the skin. Be sure to drink lots of pure water or antioxidant-rich green tea to avoid dehydration. A hydrated body helps nourish skin cells.

Even when you are at the pool, lake, or ocean, surrounded by water, you still need to keep drinking water to fend off

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Combines essential oils of citronella, geranium, lemongrass, and cedarwood with other plant-based carrier ingredients.

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Contains a blend of antioxidant green tea, tulsi, wakame, and olive leaf.

Non-greasy formula that is water resistant up to 80 minutes.

Reef-safe, and rigorously tested for biodegradability and aquatic toxicity.

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dehydration. And consider astaxanthin, a carotenoid that may help reduce damage caused by UV radiation from the sun, acting almost like a mild internal sunscreen. It also helps fight the inflammation that comes with sunburn.

On the outside, protect your skin with a natural sunscreen.

Look for a mineral-based formula that offers broad-spectrum UVA/UVB protection. And look for beneficial additional ingredients, such as protective green tea or soothing aloe.

Protect your skin from pests with natural insect repellents.

Look for completely natural insect repellents made with

Paragon Plus™

Tea Tree Oil

100% pure & natural antiseptic.

Useful for a variety of skin conditions, including blemishes, bug bites, minor scrapes, and cuts.

Can be added to DIY home cleaning products for natural cleaning.

essential oils such as citronella and lemon eucalyptus, instead of chemicals like DEET.

RECOVERING AFTER A DAY OUTDOORS Spending more time outside means more sun exposure, insect bites, and other common issues related to the great outdoors.

Here is an overview of how to help your skin recover from those common summer problems.

Sunburn occurs from overexposure to the sun. One of the more common causes is not re-applying sunscreen every 2 hours.

Aloe vera gel used topically helps cool and soothe sunburn and speed healing.

Poison ivy, oak or sumac is a common warm-weather malady in many parts of the country. The result of exposure is an itchy rash that can spread over the body. Immediately after exposure to poison ivy, use poison ivy soap and an herbal spray made with jewelweed, which helps to naturally relieve itching and inflammation. Homeopathic remedies can also help with symptoms.

Insect Bites/Stings. Pesky mosquitoes and biting flies can leave their mark! Always keep tea tree oil on hand as a natural antiseptic and insect bite soother.

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pure beauty

By Sherrie Strausfogel

find your skin’s bright spot It doesn’t get much better than topical vitamin C when it comes to transforming the look and health of your skin. If you’re not already using it, here’s why you need to start now.

“V

Humans are unable to synthesize vitamin itamin C supports overall skin health C, and even if you ingest high doses, only a and prevents signs of aging,” says small fraction will be biologically available Heather Wilson, licensed esthetician 6 WAYS VITAMIN C and active in the skin. That’s why it’s so and director of brand development at WORKS ITS MAGIC important to use topical vitamin C in your InstaNatural, a skin care company that Helps protect skin from UV damage * skin care routine. combines activated forms of vitamin C with Reduces fine lines and wrinkles * “While all vitamin C products offer vitamin C-rich botanicals. This unheralded Brightens skin * skin benefits,” Wilson says, “serums and vitamin helps protect skin from UV damage, Reduces hyperpigmentation * moisturizers pack the biggest punch. reduces fine lines and wrinkles, brightens Strengthens the skin’s ability to * They’re generally the most concentrated skin, reduces hyperpigmentation, and repair itself strengthens the skin’s ability to repair itself. * Boosts the skin’s collagen production and are left on the skin, not rinsed off. And don’t stop at vitamin C—a product’s efficacy How does vitamin C work? Research is truly based on the complete composition shows that it helps maintain skin firmness of ingredients. Look for formulas that are boosted with other and elasticity by supporting construction of collagen, the ingredients such as ferulic acid or hyaluronic acid, as well as skin’s primary building block. Vitamin C has also been shown nourishing botanicals and extracts that are also known to to increase skin brightness by reducing the enzymes that cause support and defend against aggressors and signs of aging.” dark spots and blotches.

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clean eating

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

easy overnight oats Start your day off right with this quick, healthful breakfast

FEATURED INGREDIENT:

Best Overnight Oats Serves 2 2 cups almond or coconut milk 2 scoops vanilla protein powder of choice 1 Tbs. minced fresh ginger 2 tsp. minced fresh turmeric 1 tsp. ground cinnamon ½ tsp. ground cardamom, optional ½ tsp. nutmeg, optional 1 Tbs. honey or Lakanto, optional for extra sweetness 1 large peeled banana ½ cup finely grated carrots ¾ cup whole rolled or steel cut oats 2 Tbs. chia seeds 1. Combine almond milk, protein powder, ginger, turmeric, cinnamon, and cardamom and nutmeg, if using, in quart-sized Mason jar. Blend with immersion wand.

Oatmeal

Oatmeal is one of the few carbs that everyone likes. It’s been a staple of conventional high-carb diets for decades, yet it’s also accepted by people who watch their carb intake very carefully. For a grain, it’s pretty high in protein, and the less-processed versions have a nice dose of fiber. Protein and fiber slow the entrance of sugar into the bloodstream, so the glycemic impact of oatmeal isn’t bad, particularly when combined with extra protein or fat.

What makes oatmeal special is that it has a kind of fiber called beta-glucan, which reduces the risk of cardiovascular disease and stroke. Beta-glucan also enhances the body’s immune system by turbocharging its response to bacterial infection.

Oatmeal comes in many forms. The difference has to do with how much processing the original oat groat has undergone. Packs and instant oatmeal are, of course, the most processed, while steel-cut oats are minimally processed and have a distinct texture. They also require the longest cooking times. Rolled oats are fine, too, and require significantly less cooking time than steel-cut.

In fact, rolled oats really don’t have to be cooked at all. Muesli, the famous Swiss breakfast cereal, is made of raw rolled oats mixed with dried fruits and nuts. It’s also fine if you just soak rolled oats in your favorite liquid for a few minutes before eating— no cooking required. (This won’t work as well with steel-cut oats, as they’re much harder and chewier.) But “overnight” recipes can be made with either steel-cut or rolled oats. Try it both ways to see which you prefer.

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2. Smash banana into small chunks, and add to liquid mixture, along with carrots, oats, and chia seeds. Stir until well combined.

3. Screw lid onto the top of the jar and refrigerate overnight. Stir very well the next morning and eat chilled, or warm in saucepan over medium-low heat 10 minutes, until oats and chia seeds swell somewhat Per serving: 440 cal; 33g prot; 10g total fat (0.5g sat fat); 59g carb; 15mg chol; 360mg sod; 13g fiber; 17g sugar

NOTES FROM THE CLEAN FOOD COACH Overnight oats are very forgiving.

You can use more or less oats or chia, depending on the thickness you prefer.

Milks, fruits, spices, and sweeteners can all be adjusted to your own individual preferences. Try stirring in extras such as nuts, seeds, or even nut butters to add a bit of crunch and additional fat and protein. By letting the oats soak through the night versus cooking them, you slightly decrease their glycemic load. A cool morning bowl is perfect for summer, but feel free to heat it up if you prefer thicker or warmer cereal.

PHOTOGRAPHY: PORNCHAI MITTONGTARE

T

he idea of overnight oats is that you prepare oatmeal in advance by soaking raw oats. Add some yummy ingredients and spices, and then leave the mixture in the fridge overnight, where the flavors will blend together, and the resulting, pudding-like mixture can be eaten cold, or warmed in the microwave for a couple minutes.

Chef Jeannette’s take on this super-simple breakfast is outstanding for both its taste and its health benefits. Just look at the all-star lineup of spices. There’s turmeric, which has been shown to have significant anti-inflammatory properties; ginger, another anti-inflammatory spice that’s also soothing for the gut; and cinnamon, which is packed with antioxidants and may have blood sugar-lowering properties. Add a scoop of high-quality, grass-fed whey protein, and you’ve got a pretty terrific, healthy breakfast.

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natural gourmet

plant power salad Serves 4 For quick prep, you can make the pickled beets ahead of time. Just know, the earlier you make them, the more “pickled” they become.

BEETS: 1 lb. golden beets, trimmed (about 2 large) 1 tsp. extra-virgin olive oil ½ cup distilled white vinegar 1 Tbs. honey ½ tsp. kosher salt ¼ tsp. black pepper SALAD: 1 pkg. super greens mix or baby kale (5 oz.), such as Organic Girl 2 cups cooked red quinoa 1 pint fresh blueberries 1 bunch scallions, trimmed and bias-sliced ½ cup torn fresh basil ½ cup roughly chopped roasted and shelled pistachios 3 Tbs. hemp hearts

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1. To Make Beets: Preheat oven to 400°F. Drizzle beets with oil, then wrap each in foil, and roast until fork-tender, about 45 minutes. Let beets cool slightly, then remove foil and rub off skins. Cut beets into ¼inch pieces. Whisk together vinegar, honey, salt, and pepper. Stir in beets, cover, and chill at least 1 hour.

2. To Make Salad: Toss together greens, quinoa, blueberries, scallions, basil, pistachios, and hemp hearts.

Drain beets, and add to salad.

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3. To Make Dressing: Whisk together yogurt, lemon juice, oil, matcha, garlic, and honey; season with salt and pepper. Drizzle over salad.

Per serving: 550 cal; 19g prot; 29g total fat (4.5g sat fat); 59g carb; 5mg chol; 390mg sod; 13g fiber; 26g sugar

PHOTOGRAPHY: PORNCHAI MITTONGTARE

Plant Power Salad

Get a healthful dose of greens and harness the power of omega-3-rich hemp with this hearty, seasonal main-dish salad.

DRESSING: ⅔ cup plain full-fat Greek yogurt ¼ cup fresh lemon juice ¼ cup extra-virgin olive oil 1 Tbs. culinary-grade matcha 1 tsp. grated fresh garlic 1 tsp. honey Salt and black pepper to taste

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July 2020

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PHOTOGRAPHY: PORNCHAI MITTONGTARE

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