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April 2016
WOMEN’S HEALTH HOW TO CREATE YOUR PERFECT
EATING PLAN ANTI-AGING
ANTIOXIDANTS resveratrol, astaxanthin, & more
IT’S EASY
Seasonal, & Delicious
SLOW FOOD P. 30
BEING GREEN
75 simple earth-day tips
Plus!
STOP THE SNEEZING! Natural solutions for springtime allergies
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Alter Eco
Red Heirloom Quinoa Alter Eco presents their nutty tasting Organic Royal Heirloom Red Quinoa in their new compostable pouch. Alter Eco has switched from a plastic non-recyclable bag to a “Gone4Good” backyard-compostable stand-up pouch made from non-GMO plantbased materials.
New England Naturals
Organic Berry Coconut Granola
This unsweetened gluten free granola is loaded with berries and accented with coconut chips for a flavor anyone and everyone can enjoy. This whole grain granola is high in fiber and a good source of iron. Organic & non-GMO.
Rumble NutriBlade
Premium Wheat Grass Beverage NutriBlade introduces America’s first readyto-drink premium wheatgrass beverage! NutriBlade is packed full of energygenerating vitamins, minerals, amino acids, and powerful antioxidants. Made with organic wheat grass, gently sweetened with organic cane sugar and all natural honey.
Schmidt’s
Natural Deodorant Schmidt’s all natural deodorants effectively neutralize underarm odor and absorb wetness. Fast-absorbing, non-greasy, non-sticky feel. Free of aluminum, synthetics and other chemicals. Certified vegan and cruelty-free. Choose from stick or cream in Fragrance Free, Bergamot + Lime or Lavender + Sage.
Molly’s Suds
Wool Dryer Balls Replace the need for toxic fabric softeners and dryer sheets with Molly’s Wool Dryer Balls. These hand felted wool balls naturally soften laundry and are made without dyes or perfumes. And they reduce drying time 15-30%! Humanely sheared. Biodegradable, compostable and antimicrobial.
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Supershake Natural goodness to fuel life on the go. Rumble Supershake contains 20 g protein, plus Omega3s, fiber, calcium, fruits & vegetables, including kale, spinach and beet. All ingredients are blended into a delicious, smooth, creamy shake. Gluten free. Choose from Dutch Cocoa, Vanilla Maple or Coffee Bean.
Simply Birgit
Skin Care
This handcrafted, certified gluten free skin care offers solutions for all skin types. Detoxifying French Green Clay Cleansing Bar offers deep cleansing and is perfect for oily or acne-prone skin. Raw Honey + Rose Facial Toner is a must for dry skin with balancing and hydrating essential oils, minerals and honey. Raw Honey + Vit C Face Cream is antioxidant rich and super silky, perfect for dry, mature skin.
Beautiful Nutrition
Grapefruit Detox Shampoo & Conditioner These shine repair formulas reverse the dulling effect of product buildup and hard water, enhancing hair’s natural shine and vibrancy. Formulated with 80 mg grapefruit seed extract per application. Safe for color-treated hair.
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Mary Ann O’Dell MS,RD
Creative Biosciences
Anti-Aging Formula This advanced hair, skin and nails formula contains antioxidants, biotin and plant phytoceramides. These clinically supported ingredients have been shown to help lock in moisture, keep skin hydrated, protect skin and promote skin health.*
Earthrise
Spirulina Gold Plus Spirulina Gold Plus is the advanced, most potent form of spirulina by lot selection, highest in the super blue protein Phycocyanin. The formula contains generous amounts of natural vitamin C from organic acerola berry extract and added zinc. It is formulated to support athletic stamina and endurance.*
Bluebonnet
EarthSweet Calcium Chewables Delicious organic vanilla chewables that supports strong and healthy bones.* These chews supply calcium with magnesium & vitamin D3, and are sweetened with EarthSweet juice concentrates. Gluten, dairy, nut & peanut free.
RidgeCrest Herbals
ClearLungs Sport This new ClearLungs Sport formula can help improve lung strength and endurance, enhance oxygenation and optimize athletic performance.* Formulated with the ClearLungs herbal blend, plus cordyceps, rhodiola and ginseng.
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Arnica
Arnica (Arnica montana) is a flowering plant in the sunflower family. It is native to Central Europe and the western United States. Arnica has been used for medicinal purposes since the 1500s and its popularity as a natural remedy continues today. Arnica flower oils, extracts and ointments are used topically for a variety of conditions, including muscle strains, sprains and bruises, joint inflammation and pain, and swelling from broken bones. It is a great topical remedy for muscle spasms related to sports activities. While it is not completely understood how arnica works, it is thought to contain plant chemicals that reduce inflammation, kill bacteria and modify the action of immune cells. These same actions make Arnica an effective homeopathic remedy for overexertion or injury. Only homeopathic preparations of arnica are recommended for internal use.
Ollois Arnica Montana • Traditionally used for pain from trauma, bruises, stiffness, muscle soreness.* • Homeopathic single remedy. • Available in a variety of potencies.
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April 2016
features 18 A Woman’s Best Diet Tired of one-size-fits-all eating plans? Learn how to listen to your body and develop a personalized diet that focuses on the foods you need to look and feel your best.
22 Waste Not, Want Not Maybe you’re not ready to sell your car, go off the grid, or use recycled toilet paper; but in the world of environmental consciousness, every little bit helps. Try these 75 easy (and realistic) tips, and celebrate Earth Day by doing your part to save the planet.
departments NEWS FLASH
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SKIN SAVERS
Hot Off the Press. The latest word on natural health.
SUPPLEMENT ADVISOR
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It’s Good to Be Green. Looking for a super nutrient boost? Check out these green food supplements.
HERBAL ADVISOR
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Stop the Sneezing. Natural alternatives to drying, energy-sapping antihistamines.
STRESS BUSTERS
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Vitamins, herbs, and other safe, effective ways to help your body cope with stress.
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This little gland is responsible for numerous processes in the body. And an imbalance can cause a host of uncomfortable symptoms.
PURE BEAUTY
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Anti-Aging Antioxidants. The beauty-boosting benefits of grape, resveratrol, and astaxanthin.
Saying “No” to Statins. How to control cholesterol and support heart health without the side effects.
EXPERT’S CORNER
THYROID HEALTH
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Spring Allergy Fixes. The best healing botanicals.
HEALING EDGE
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Natural solutions for acne and eczema.
CLEAN EATING
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Kids Can Cook. The best way to avoid future ailments is to develop healthy habits early. And getting kids involved in the kitchen is a great way to start.
NATURAL GOURMET
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Take it Slow. Savor the pleasures of local, seasonal, sustainable foods.
April 2016
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letter from the editor
Just For You Editorial Director Nicole Brechka
When the first Model Ts rolled off the assembly line, Henry Ford famously said, “Any customer can have a car painted any colour that he wants so long as it is black.” My, how things have changed. When you buy a car today, color is just the tip of the iceberg when it comes to customizable options. Similarly, a new smart phone is identical to countless thousands of others, but you can populate it with apps that make it do exactly what you want it to do. And websites from Facebook to Amazon to Netflix serve up content based on your personal preferences. In our increasingly customizable world, however, we still tend to take a onesize-fits-all approach to diet. The FDA’s recommended intake of key nutrients offers a baseline, but falls short of covering every case—adult women need more iron than men; children need less, while vegetarians likely need more. And popular diet plans from Paleo to Mediterranean provide great general guidelines, but can’t take every individual situation into account. Our cover story this month (“A Woman’s Best Diet,” p. 18) takes nutrition to the next level with practical tips for developing a customized eating plan. By learning to listen to your body, you can discover which foods you need—and which foods you should avoid—to meet your specific needs, so you can look and feel your very best. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, Vera Tweed Graphic Designer Maggie Samson Production Director Cynthia Lyons Production Manager Mark Stokes Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com 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 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708
Director, Retail Development Kitty Riso and Custom Marketing 800.443.4974, ext. 704 kriso@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Kitty Riso 800.443.4974, ext. 704 kriso@aimmedia.com Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 3. 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.
April 2016
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newsflash
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new reasons TO EAT FIBER-RICH FOODS
We know that the fiber found in legumes, vegetables, fruits, and whole grains keeps us regular, but recent studies have uncovered some other—perhaps surprising—benefits.
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BETTER SLEEP: High-fiber foods increase the amount of deep, restorative sleep during the night. Even one day of low-fiber intake, combined with high-fat foods, may reduce quality of sleep, according to research at Columbia University Medical Center in New York City. HEALTHIER LUNGS: At the University of Nebraska Medical Center, researchers found that people with the highest fiber intake have the healthiest lungs and the lowest risk for lung disease. LESS BREAST CANCER: Women who eat high-fiber foods during their teens and 20s have up to 24 percent less risk for the disease, according to research at the Harvard TH Chan School of Public Health.
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Previous studies have found that high-fiber foods also reduce risk for high blood pressure, heart disease, obesity, and diabetes.
BAKER’S YEAST PROTECTS KIDS Wellmune, a patented baker’s yeast extract found in numerous supplements, reduces the incidence of upper respiratory infections in children between the ages of 1 and 4. A study of 174 children, presented at a scientific conference of the American Society for Parenteral and Enteral Nutrition, found that 35 mg or 75 mg of the extract, taken daily, was an effective dose. Earlier research has shown that Wellmune improves overall immune function among adults.
Fish Oil Helps Schizophrenia A six-month study in Poland found that 2.2 grams daily of omega-3 fats from fish oil supplements decreased the intensity of symptoms among many people suffering their first episode of schizophrenia. The study, published in the Journal of Psychiatric Research, compared fish oil with a placebo among 71 patients suffering from the condition. Other research has found that fish oil helps relieve depression and bipolar disorder. 6
HARMFUL ALTERNATIVE IN NAIL POLISH Triphenyl phosphate, a replacement for one of the toxic compounds in nail polish— dibutyl phthalate—is just as dangerous, according to a study by the Environmental Working Group. Signs of triphenyl phosphate, known as TPHP or TPP, turned up in all of the women tested a few hours after they applied nail polish sold at department and drug stores. The chemical, used to make polish flexible and durable, also is an ingredient in a controversial flame retardant added to furniture cushions. Animal studies indicate that triphenyl phosphate is an endocrine disruptor, mimicking hormones and scrambling the healthy development of cells. One study showed that the chemical can trigger obesity by causing immature bone cells to transform into fat. Another study linked exposure to fertility problems. The EPA has added triphenyl phosphate to a list of chemicals targeted for in-depth reviews based on widespread exposure and potential toxicity. Check polish labels carefully for this ingredient.
April 2016
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Now, Solgar unlocks the power of curcumin like never before.
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©2016 Solgar, Inc.
More active. 185 times better bioavailability. Faster absorbed.
*
That’s the difference with New Solgar ® Full Spectrum Curcumin. For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. 9 Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours. 9 Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. 9*
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. 9
Compared to native curcumin extract.
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supplement advisor
it’s good to be green There are endless options today when it comes to using green food supplements—get tips and explore new uses here
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opeye would be proud. Not only have we embraced his beloved spinach, but we’ve found dozens of other green foods that help us deal with the Blutos in our lives. Some greens, such as wheat grass, have been popular for decades, while others, such as moringa, are relative newcomers, but all are concentrated food sources that can help overcome a lack of those dark leafy greens we keep hearing about. Choosing green supplements is much like choosing what to order for dinner—a personal preference—but on this menu, everything is chock full of nutrients, almost calorie-free, and leaves you feeling better than before you ate. In today’s world, that sounds like the perfect dish.
For humans, chlorophyll is one major reason why eating dark leafy greens is so beneficial. As a supplement or in concentrated food sources, chlorophyll helps promote healthy blood and a healthy colon, and enhances the body’s ability to eliminate toxins. It can also help normalize the overall acid-alkaline balance in your system, which can unblock the road to weight loss and help prevent virtually any ailment.
Types of Foods Naturally concentrated, whole food versions of green vegetables we are familiar with, such as spinach and broccoli, are often found in green formulas, but others are less likely to be on our plates.
The Common Trait
Chlorella: A type of algae, chlorella contains the high
Although grasses, sea vegetables, algae, and other greens each have unique characteristics, they obviously share one: their color. It comes from chlorophyll, which harnesses energy from the sun, helps transform plants into life-giving nutritional powerhouses, and enables them to convert carbon dioxide into oxygen.
concentrations of chlorophyll and fiber, and together, these help eliminate heavy metals such as mercury and other toxins from the body. In one study, people who took 4 grams daily experienced improvements in cholesterol and blood sugar, and lost some body fat. Another study found improved immunity.
Choosing gree n supplements is much like deciding what to order for dinner— but on this menu, everything is chock-full of nutrients, is almost calorie-free, and leaves you feeling better than before you ate.
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April 2016
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By Vera Tweed
Spirulina: Another type of algae, spirulina helps calm inflammation and also contains antioxidants. Multiple studies have found that taking 1–8 grams daily can improve cholesterol, triglycerides, and blood pressure. Other research shows that 3 grams daily can improve immune function among older people suffering from anemia. Kelp: Also a type of algae, kelp is the
richest natural source of iodine, necessary for a healthy thyroid and metabolism. In addition, it is a natural diuretic, which helps eliminate excess water and toxins. And, its combination of vitamins and minerals is considered especially nutritive for nails and hair. Moringa: This green comes from the
leaves of the moringa tree, native to parts of Asia, Central and South America, Africa, and Australia. Considered a valuable medicinal plant for 5,000 years in India, it has only been available in North America for a few years. An easily digested protein combined with concentrated vitamins and minerals, moringa can improve levels of blood sugar and cholesterol, fights inflammation and infection, and is good for the liver. Grasses: Shots of wheat grass juice have been a popular health elixir for decades, but back in the Depression, dried, powdered wheat grass was used to feed livestock and people, and it enhanced the health of both. Either way, wheat grass is a source of concentrated chlorophyll. Other popular grasses include barley, alfalfa, oat, and kamut grasses. Green powders may be made from juices of grasses or the grasses themselves.
Super Green Smoothie SERVES 1 Recipe By Lisa Turner This creamy, vegan breakfast drink will keep you going for hours, with no caffeine or sugar crashes. It’s adaptable, too—just see the variations below. To freeze the banana, peel and slice, then freeze in a Pyrex container or Ziploc plastic bag. 1 cup unsweetened almond milk ½ medium avocado 1 scoop Green Foods True Vitality or other protein powder 1 scoop green foods powder 1 small frozen banana Honey or stevia to taste 1. Combine almond milk, avocado, protein powder, and green foods powder in blender. Purée until combined. 2. Add frozen banana, and purée until thick and creamy. Sweeten to taste, and serve immediately.
Variations: For a lighter smoothie, eliminate the avocado, and add 5 ice cubes before blending. For extra brain-boosting antioxidants, add ½ cup frozen blueberries. For an even creamier, denser smoothie, use ½ cup coconut milk in place of ½ cup of the almond milk. For a gentle caffeine boost, add 1 tsp. matcha green tea powder. For extra calcium and vitamin K, add 1 cup baby spinach leaves. PER SERVING:
318 cal; 10g pro; 15g total fat (2g sat fat); 42g carb; 0mg chol; 258mg sod; 11g fiber; 15g sugars
BUYING GUIDE Greens come in many different formulas and some are also available as single ingredients, such as wheat grass, chlorella, spirulina, moringa, and kelp. Here are some options: Powders for easy mixing in smoothies, water, or juice, packaged in bottles or tubs for everyday use. Pills or single-serve packets, convenient for travel, on the go, or to keep in your desk drawer for an afternoon pick-me-up. Formulas designed for specific needs, such as energy, cleansing, or sports performance and recovery. Combinations of greens alone or with other ingredients such as enzymes, probiotics, or prebiotics (food for beneficial gut bacteria) to enhance digestion and immunity; vitamins and minerals (to serve as a multi); or herbs for different needs.
Green Weight Loss A Swedish study, published in the journal Appetite, found that an extract from spinach leaves, when taken before breakfast, reduced cravings and enhanced weight loss. The researchers believe that the supplement slowed digestion, allowing more time for the release of hormones that signal that we’ve eaten enough.
The Healthy Edge Chlorella is “broken cell wall” chlorella to enhance absorption of chlorophyll and other key nutrients.
Nature’s Vision Spinach Extract supplies thylakoids, which research suggests may help decrease cravings.
Akin’s & Chamberlin’s Fruits ‘N’ Greens Power Blend is a soy-free, gluten-free blend of organic greens, fruits, and flax.
The Healthy Edge
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herbal advisor
spring allergy fixes
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f you’re one of the millions who suffer from the sniffling, sneezing, and itching eyes associated with allergies, you know that these seasonal struggles aren’t just uncomfortable, they bring along some serious physical and mental fatigue. Don’t pack up and fly to Antarctica to avoid the pollen just yet. It’s possible to step outdoors and breathe freely with herbal treatments. Here’s what happens during the throes of an allergy attack: pollen granules latch onto the mucous membranes that line the nasal passages, stimulating their immune cells (called mast cells), which are loaded with histamines. These cells rid themselves of those histamines, triggering a series of inflammatory reactions intended to help the body get rid of the intruder—the familiar sneezing, runny nose, and itching. “Allergy” refers to any condition in which the body mounts an attack on a specific substance that is generally benign, such as
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By Karta Purkh Singh Khalsa, DN-C, RH
Help to halt symptoms naturally
pollen. Luckily, there are natural strategies that can cut down the misery, even when pollen counts are at their worst. Start with a healthy diet. German researchers found that people with the highest levels of total carotenoids (found in orange and yellow vegetables) and vitamin e (found in nuts, bell peppers, beans, and onions) had the lowest rates of seasonal sniffles. They concluded, “A diet high in various fruits and vegetables might have a protective effect on allergic rhinitis.” A study performed by the Japanese Department of Public Health reports that just one teaspoon of miso (made from fermented soybeans) per day can lessen seasonal allergy symptoms by about 41 percent.
MORE RELIEF Mast cells release histamine, and too much histamine leads to a runny nose, irritated eyes, and other manifestations. To stabilize mast cells and reduce symptoms, take these, three times daily: Vitamin C: 500–1,000 mg. A buffered or ester C is easier on the stomach, but any form will work. Children can take ⅛–¼ of this amount. If you experience loose bowels, take less. Quercetin: 300 mg. For eye irritation: Take a tincture of the herb eyebright, a full dropper mixed in 1–2 ounces of water.
Helpful Herbs For the past 20 years, natural medicine practitioners have recommended stinging nettle (Urtica dioica), or nettle leaf, for allergy symptoms. Research points to the anti-inflammatory properties of nettle, and research shows that nettle has an anti-allergy effect. One study found that nettle leaf acts against the histamine-1 receptor and inhibits the inflammationcausing enzymes COX-1 and COX-2. Nettle’s benefits are likely due to active constituents including bioflavonoids and polysaccharides. In order to retain these constituents, nettle leaf needs to be processed carefully, so look for a high quality encapsulated product that has been freeze dried or specially processed to retain the active compounds. Use nettle the way you would use an antihistamine drug to terminate an acute attack. Many people take up to 3,000 mg per day of nettle leaf capsules to relieve symptoms. Improvement often begins within 15 minutes, and the effect typically lasts for about four hours. Butterbur (Petasites hybridus) is one of the most promising natural allergy remedies. Boasting an enormous leaf with
a three-foot diameter, the plant’s root is used particularly in cases of acute pain of smooth muscle, such as in the urinary and respiratory tracts. This quality also makes it useful for respiratory disorders involving cough and asthma. Swiss scientists report that seasonal allergy sufferers who received an extract of butterbur experienced symptom relief equivalent to patients treated with the prescription antihistamine Zyrtec. The scientists compared the effectiveness and tolerability of the herb with the drug in a randomized, double-blind trial for two weeks, and patients described similar symptom relief with both treatments. In the butterbur group, 1 tablet (standardized to 8 mg of the active constituent petasin) was given four times daily. A follow-up study of people who took this same dosage only twice daily for 2 weeks resulted in symptom improvement in 90 percent of the participants. Butterbur root supplements are commonly standardized contain a minimum of 7.5 mg of petasin and isopetasin per tablet. Take 50–100 mg twice daily with meals.
April 2016
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How AHCC Works AHCC is a patented, cultured, medicinal mushroom extract whose efficacy is supported by over 20 human clinical research studies. It has been shown to modulate immune response in several ways.
A Unique, Clinically Validated Medicinal Mushroom Extract Every year, 23 million days of work are lost to feeling under the weather. While most people view immune challenges as part and parcel of the cold weather season, they are not, in fact, inevitable. After all, many people manage to stay well all year round, even though they are exposed to the same environments as those who have weaker resistance. The reason is because the environment is not responsible for whether you feel well or not. Your immune system is.
Innate Versus Adaptive Immunity You have two basic types of immunity: innate and adaptive. Your innate immunity launches an immediate, general attack against a threat. Your adaptive immunity takes longer to kick in, but produces a \IZOM\ML [XMKQÅ K ZM[XWV[M \W I \PZMI\ Very few natural compounds have the ability to augment both innate and adaptive immunity. AHCC (short for Active Hexose Correlated Compound) is one exception.*
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• AHCC increases the activity of natural killer (NK) cells, your innate immune system’s first line of defense against invasion.* • AHCC boosts populations of macrophages, the “street cleaners” of your immune system, which pick up foreign substances and cellular debris.* • AHCC enhances the production of cytokines, the messengers of the immune system, so that your whole immune team can coordinate an organized response to outside threats.* • AHCC raises levels of dendritic cells and T cells, key players in your adaptive immune system’s highly specialized response to specific threats.*
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Quality of Life is proud to have taken the Natural Products Foundation "Truth in Advertising" Pledge, a formal commitment to disseminating only truthful, non-misleading, and substantiated information.
*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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healing edge
By Michael T. Murray, ND
saying “no” to statins Maintain a healthy cholesterol balance without potentially harmful drugs
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holesterol-lowing statin drugs are ubiquitous these days, but very real questions remain about their safety and effectiveness. While the medical literature does show that statins help people with a history of heart attack or stroke, or current signs and symptoms of cardiovascular disease (CVD), studies have found that people without a history of heart attack or stroke who take statin drugs do not live any longer than the those who take a placebo. Other studies have shown little, if any, benefit in women even if they have CVD, or in people over age 70. And while they’re generally considered safe, statins come with their share of side effects,. Fortunately, there are safe and effective natural alternatives.
Dietary Interventions There have been 10 clinical studies on the “Portfolio Diet” of plant-based cholesterollowering foods that showed great results. In one study, participants were assigned to undergo one of three interventions for one month: a diet low in saturated fat; the same diet plus a statin (20 mg/day); or a diet high in plant sterols (1 g/1000 kcal), soy protein (21.4 g/1000 kcal), viscous fibers (9.8 g/1000 kcal), and almonds (14 g/1000 kcal). The control, statin, and dietary portfolio groups had average decreases in LDL of 8 percent, 30.9 percent, and 28.6 percent, respectively, showing that a targeted diet produces results comparable to a statin drug, but without the side effects.
Natural Alternatives As far as natural products that help lower cholesterol and/or prevent CVD, three are worthy of special mention. Niacin: Since the 1950s, niacin (vitamin B3) has been known to be effective in lowering
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cholesterol and triglyceride levels. In fact, niacin has demonstrated better overall results in reducing risk factors for heart disease than other cholesterol-lowering agents, including statin drugs. Nonetheless, many people are reluctant to use niacin because it can cause a hot, itchy skin reaction known as the “niacin flush.” This problem has been overcome with the development of products known as “intermediate release,” because the niacin is released steadily over a 6–8 hour period instead of all at once. Clinical trials have shown these products to be well tolerated with no liver toxicity or serious side effects. Niacin’s impact on lipid metabolism and cholesterol is well researched, and there is abundant evidence for both its safety and effectiveness. Niacin typically lowers LDL cholesterol levels by 16–23 percent while raising HDL cholesterol levels by 20–33 percent. These effects, especially the effect on HDL, compare favorably with statins. And some studies have shown that using niacin with statins improves outcomes. Citrus flavones: Sytrinol and Bergamonte are special extracts of oranges standardized for their polymethoxylated flavonoid content. These concentrated extracts have been shown to lower total cholesterol, LDL cholesterol, and triglyceride levels. Citrus polymethoxylated flavones work by blocking the enzymes in the liver responsible for manufacturing cholesterol and triglyceride production. For example, they have been shown to decrease the production of apolipoprotein B, a protein needed for synthesis of LDL cholesterol. Clinical results have shown that Sytrinol and Bergamonte exert effects very similar to statin drugs, but without side effects. Specifically, they have been shown to lower total cholesterol levels up to 30
percent, LDL cholesterol levels up to 27 percent, and triglyceride levels up to 34 percent within 4–12 weeks of use. The recommended dosage for Sytrinol is 150 mg twice daily. For Bergamonte, the dosage is 500 mg once or twice daily. Fish Oil: Contrary to popular opinion, fi sh oils exert no significant effect on cholesterol levels (or blood pressure). But they do exert other effects that reduce the risk for heart disease and strokes, including lowering triglycerides. It’s not uncommon for individuals with triglyceride levels in the 500–600 mg/dl range to achieve levels below 150 mg/dl after four weeks of supplementing with a combination of EPA and DHA from fish oils. Fish oils also improve blood flow and reduce stickiness of blood platelets. When platelets adhere to each other—or aggregate—they release compounds that promote the formation of atherosclerotic plaque, or they can form a clot that can get stuck in small arteries and produce a heart attack or stroke. Platelet stickiness is largely determined by the type of fats in the diet. While saturated fats and cholesterol increase platelet aggregation, omega-3 fats have the opposite effect. For general protection against CVD, the dosage recommendation is 1,000 mg of EPA+DHA per day. But for lowering triglycerides, the dosage is 3,000 mg of EPA+DHA per day.
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Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*
So, c’mon life, bring it on. We’re ready for you.
Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998
for a FREE SAMPLE and a store near you. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.
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expert’s corner
stop the sneezing
Q: A:
natural alternatives to antihistamines
Every Spring, just like clockwork, my hay fever kicks in. But over-the-counter pills dry me out and make me sluggish. What else can I do to combat allergy symptoms?
Sneezing, watery eyes, and stuffy nose—these are the bane of the allergy sufferer. The first resort may be to reach for conventional antihistamines. But is this a good idea? Histamine is a naturally occurring substance that ramps up an immune response to environmental irritants. Histamine being released helps digest the irritant, which is a functional, helpful response. If the response is prolonged, however, you’re left with a boggy, itchy mess for longer than you’d like. Antihistamines such as Claritin, Allegra, and Benadryl can reduce this response. But that relief comes at a price. Antihistamines block the flow of the immune impulse, and dial down “flow” in general, particularly of fluids. This is why antihistamines create dry eyes, dry mucous membranes, dry mouth, and so on. So how do we reduce the burden of airborne allergens without inhibiting “flow?” Try just a few of these natural remedies. Water is the first priority. To stay well hydrated, I recommend a big glass of water first thing in the morning and then six or seven more big glasses before, during, and after exercise, and between meals. Keep your mealtime water to a minimum so you don’t dilute your digestive enzymes. Don’t underestimate the power of fresh air and deep breathing. Enjoy both daily. If you don’t have ready access to fresh air, try running a HEPA filter in your bedroom. You can also employ a Neti pot to bathe your nasal passages and wash off the accumulation of smoke, smog, pollen, and other irritants that you’re exposed to. You can find Neti pots in most health food stores. They look like Aladdin’s lamp, and may either be ceramic or BPA-free plastic.
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By Emily A. Kane, ND, LAc
— Nate K., Tampa Bay, Fla.
The best way to use a Neti pot is preventively—like brushing your teeth. Do it every day to clean out debris, preferably with slightly salty, warmish water. You can also try a steam inhalation, which doubles as a do-it-yourself facial. Some of my favorite decongestant herbs are thyme and oregano. They are broad antimicrobials, so if you have chronic stuffy nose (usually a fungal infection), these herbs will inhibit the growth of pathogenic fungal organisms. If you do have a secondary bacterial infection (often characterized by brighter green or yellow mucus), consider adding goldenseal to your steam inhalation mix or Neti pot water. For steam inhalation you need a big bowl, hot water, a towel, a comfortable place to sit, and the herbs (or a smear of Tiger balm at the bottom of a big bowl). Place 1 tsp. each of dry herbs or ½ tsp. of liquid herbs in the bottom of the bowl, and pour in 2 cups or so of very hot water. Place the bowl on a table, and sit with your face about 6 inches above the bowl. (Don’t get too close and burn your face!) Drape a towel over your head, shoulders, and the bowl, and breathe deeply for 5–15 minutes. The oils in the steam will penetrate your sinuses, increasing drainage. If your nose drips into the bowl, that’s OK. When the steam is no longer rising, rinse your face with cold water and blow your nose. You may need to continue to blow your nose for 20–30 minutes after a steam treatment. To prepare your body for dealing with environmental irritants when you’re out and about, try taking 2 grams of Vitamin C and ½ gram of Quercetin (500 mg)
every two waking hours. Vitamin C is the single most important tissue-repair agent and antioxidant for human health. Quercetin is a potent bioflavonoid that excels at stabilizing mast cell walls, reducing the histamine-dumping effect. Homeopathic remedies include Sabadilla (1 pellet every 30 minutes), which is good for burning, watery eyes without nose discharge. For blander eye discharge, but burning nasal discharge and a throat tickle, try Allium cepa (onion). Euphrasia is useful for allergic reactions that feature clear, runny nasal discharge and watery eyes. Your pillow is a repository for fungal organisms that will migrate up your nose and exacerbate stuffiness. Change your pillow every 6 months if you’re prone to allergies, and wash your pillowcases in hot water once per week. Finally a blend of decongesting herbs (usually featuring eucalyptus, thyme, oregano, and sometimes mints) applied in a thin layer into the nostrils with a Q-tip at bedtime can help keep your nasal passages stay more open while you sleep (and can also work during the day, too).
April 2016
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Fall asleep quickly wake up refreshed
When you don’t sleep well, it’s hard to be at your best. At Source Naturals®, we’ve been helping people sleep better for over 20 years. Unlike other sleep products, Source Naturals Melatonin works like the melatonin produced naturally by your brain, to help you fall asleep quickly and wake up refreshed. It acts synergistically with your normal melatonin levels, which regulate your sleep-wake cycle. When you sleep well, your body repairs and renews the wear and tear from the previous day’s activities. This helps you function well and feel your best the next day. Your long-term mental and physical health also benefits. For occasional sleeplessness, let Source Naturals Melatonin help you sleep better and wake up ready for a great day.* The #1 melatonin brand 1
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2 mg
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Source: SPINSscan Natural Channel, Total US $ Sales, 52 Weeks Ending 11/26/2011. *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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www.sleepsourcenaturals.com © 2016 Source Naturals, Inc.
1/26/16 11:49 AM
Fight Stress Naturally
BY SALLY KARLOVITZ, CN
STRESS IS THE BODY’S WAY of reacting to a challenge that disturbs physical or mental balance. Stress is a serious problem that affects all ages, and many nutrition experts believe it is at the root of many physiological conditions. It can be caused by a number of factors, the most common being work pressure, death of a loved one, financial struggles, physical illness, and marital problems. Under stress, certain serious physiological effects take place including suppression of the immune system, fatigue, insomnia, indigestion, diarrhea or constipation, depression, anxiety, blood sugar imbalance, and memory loss. The good news is that making better food choices, getting regular exercise, and taking supportive supplements can help you feel better, sleep better, and have a better outlook on life. Take a walk outside in the fresh air, or participate in a yoga class to sooth frazzled nerves. Cut back on the sugar, caffeine, and refined foods that make symptoms worse, choosing instead nuts and whole fruits and vegetables that nourish the body and improve overall health. When it comes to natural support, there are a variety of herbs and nutrients available to help the body cope with stress.
Tea Pure L-Theanine 200 mg Promotes relaxation.* May play a role in neurotransmitter function and cognition.* Naturally derived from green tea leaves.
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B Vitamins, along with vitamin C, are water-soluble nutrients that are quickly depleted under stress. Of the B vitamins, B5 (pantothenic acid) is essential for noticeable results with stress relief because it activates the adrenal glands. Your adrenal glands are important because they are responsible for secreting more than 50 different hormones. If the adrenal glands become exhausted due to poor nutrition and repeated stress over time, they don’t
Stress-B 100
do as good a job of producing important hormones that regulate many processes in the body. L-Theanine is an amino acid derived from green tea. It elevates GABA in the brain, a chemical that keeps you feeling peaceful. Homeopathy, including Aconitum Napellus and Argentum Nitricum remedies, works with the body to help alleviate symptoms of stress and anxiety.
Homeopathic Fear & Anxiety
May support red blood cell health.*
Aids in reducing irritability and restlessness.*
May provide support during times of stress.*
For those who are easily anxious or fearful.*
Continuous release formula for maximum absorption.
Natural homeopathic formula.
April 2016
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Solutions For Irritated Skin: Acne And Eczema BY MARY ANN O’DELL, MS, RD ITCHING, BURNING, BLEMISHED, irritated skin. From acne to eczema, it is estimated that more than 15 million Americans are bothered by problem skin. Because both acne and eczema are inflammatory conditions, common conventional treatment includes the use of topical steroids, but this acts to suppress the immune system and only temporarily reduces symptoms. This treatment does not deal with the cause, what is happening inside the body. The natural approach to problem skin includes dietary and supplemental changes internally, as well as appropriate skincare externally.
INTERNAL SUPPORT A change in the diet to include more anti-inflammatory foods can be beneficial. This would include lots of fresh fruits and vegetables, nuts and seeds, and plenty of pure water to maintain skin hydration and help flush toxins through the body. Reduce your intake of proinflammatory foods such as fried foods and processed foods. As bacteria may be involved in both acne and eczema, probiotics found in cultured foods may help keep bad bacteria in check. Add yogurt, kefir, and other cultured foods, along with supplemental probiotics to help maintain a balance of beneficial bacteria in the intestinal tract. Increase intake of the omega-6 fatty acid GLA. Studies suggest that GLA may help improve symptoms of eczema. Finally, consider food allergy testing, as food allergies or intolerances can trigger reactions in the skin.
EXTERNAL SUPPORT Topically, look for natural cleansers and moisturizers that nourish and heal the skin. Avoid harsh chemically based skincare products that may lead to further irritation. For acne, consider tea tree oil products, which work to fight bacteria that can cause acne.
True Evening Primrose Oil 500 mg Plays a major role in maintaining heart, skin, and nerve health.* Provides GLA essential fatty acids. Cold pressed and hexane free.
Ultra Duo Dophilus 8-strain probiotic blend. 15 billion viable organisms per capsule. Shelf stable— no refrigeration required.
Tea Tree Oil 100% pure and natural antiseptic. Useful for a variety of skin conditions, including blemishes, bug bites, and minor scrapes and cuts.
The Healthy Edge
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A WOMAN'S BEST DIET ❱ BY VERA TWEED
Listen to your body to develop your own personalized way of eating—and feel your best
D
eveloping your best way of eating takes a bit of research and planning, but it’s a worthwhile investment. Rather than viewing eating as a chore or stress reliever, consider meals as special events. After all, food is fuel that can enable your body to function and feel at its best, and the right meals can make each day more pleasant. On the flipside, eating food that doesn’t agree with you is like putting dirt in the gas tank of your car, but manifestations are not always obvious. “A lot of hormone imbalance is inflammation and metabolic problems from food sensitivities,” says Tammy Post, DO, who recommends a weight-loss program that addresses food intolerance and hormonal issues. Such issues are immune-system reactions that can take hours or days to express themselves, making the connection difficult to detect. Although each woman is unique, there are some common foods that many of us have difficulty with, especially if they are eaten on a regular basis or in large amounts. Identifying your personal triggers and designing your own diet will give you the best results.
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Know The Top Problem Foods
Go Naturally Gluten-Free
Post has found that four food types most often provoke inflammation, discomfort, and weight gain: gluten, added sugars and artificial sweeteners, soy, and dairy. To heal your system, she recommends avoiding all four for 21–28 days, especially if you need to lose weight, because the underlying inflammation prevents weight loss, as well as disrupting hormones. Avoiding problem foods is a form of detoxification that calms inflammation and enables your body to reach a healthier state. Although not every woman suffers from intolerances, anyone with hormonal, weight, or mood issues is likely to benefit from a food overhaul.
Since gluten is found in many packaged foods beyond baked goods, including salad dressings, soups, and sauces, it’s safest to stick with whole foods. Focus on foods that naturally contain no gluten—fresh vegetables, fruits, legumes, fi sh, organic or grass-fed poultry and meats, seeds, nuts, and unadulterated oils and coconut products. Substitutes for grain-based foods include crackers made with seeds, nuts, and dehydrated vegetables. And nut, seed, or coconut fl ours can be used in baking.
NUTRIENT BIOTIN Did You Know? High doses of biotin (e.g., 10,000 mcg) can help reverse hair loss in women.
IRON Did You Know? Vitamin C helps enhance the absorption of iron in the body.
TRACE MINERALS Did You Know? Some experts such as Dr. Eric Berg (drberg.com) believe plant-based trace minerals are easier for the body to absorb and utilize.
IODINE Did You Know? Eating large amounts of cruciferous vegetables (such as broccoli and cauliflower), soy (including tofu), and cassava (also called yucca) may interfere with iodine absorption.
POTASSIUM Did You Know? Some research shows that potassium may help in severe cases of PMS.
SIGNS OF DEFICIENCY
FOOD SOURCES
DOSAGE GUIDELINES
EDITORS’ SUPPLEMENT PICKS
Brittle, weak, splitting nails and hair; dry skin; thinning hair; seborrheic dermatitis; fatigue; high blood sugar; depression; intestinal tract issues.
Egg yolks, cauliflower, peanuts, and lentils.
Take at least 1,000 mcg for optimal health; for enhancing hair, skin, and nails, use up to 10,000 mcg daily.
NeoCell Biotin Bursts
Anemia; extreme fatigue; poor immune function (e.g., increased susceptibility to colds and flu); and impaired brain function, including markedly decreased attentiveness and decreased persistence.
The best dietary source of iron is red meat, especially liver. Other good sources include fish, beans, molasses, dried fruits, whole-grain and enriched breads, and green, leafy vegetables.
For iron deficiency, up to 60 mg daily in divided doses may be recommended; for general health purposes, the RDA should be used as a supplementation guideline (e.g., 18 mg for women age 11 and older and 27 mg for pregnant women).
Flora Floradix Iron + Herbs
Weak hair and nails; dull skin; fatigue; thyroid issues; lowered immunity against colds and flu; depression; and blood sugar imbalances.
Leafy greens, Brazil nuts, brewer’s yeast, lamb chops, liver, and oysters.
Follow manufacturer’s directions for dosage.
Trace Minerals Research ConcenTrace
Sluggish thyroid; low energy; asthma; fibrocystic breast disease; blood sugar imbalances; and in severe cases, goiter, an enlargement of the thyroid gland.
Seafoods are the richest natural sources of iodine. Seaweed and bladderwrack are particularly high in iodine.
Use at least 100 micrograms of supplemental iodine.
Paragon Plus Iodine with Kelp
Weakness and fatigue; cramping in arms and/ or legs; nausea or vomiting; abdominal cramping and bloating; and heart palpitations.
Spinach and other leafy greens, baked potato, dried apricots, yogurt, acorn squash, salmon, mushrooms, bananas, and avocado.
Use up to 99 mg daily (do not exceed this amount).
Paragon Plus Potassium Citrate
The Healthy Edge
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A WOMAN'S BEST DIET
cont.
Become A Food Sleuth
Don’t Eat Like Your Man
Examine the packaged foods in your cupboards and fridge. Write down the name of each product that contains problematic ingredients. Don’t overlook all the forms of added sugars, such as syrups, as well as artificial sweeteners. Also make note of any products that contain artificial flavors and preservatives, plus the hormones in conventional meat, poultry, and dairy products, since any type of toxin can contribute to hormone disruption. Avoid anything you can realistically live without for the next 21–28 days. For each remaining item, find a healthier alternative. One approach is to take a list to your local health food store and find similar products without the unwanted ingredients. For example, nut, coconut, or hemp milks can replace cow’s milk, and herb and spice blends can replace sauces.
Some women gain weight or experience other symptoms when they begin to share life with a man because their eating habits become more like their mate’s. Aside from obvious gender differences, the authors of Eat Like a Woman found evidence that: Women take about 47 hours to digest their food; men take about 33 hours. Women’s stomachs take an hour longer than men’s to empty. Women’s bodies have more fat cells because they're designed to store more fat.
Develop A Plan After abstaining for 3–4 weeks from potentially problematic foods, try eating small quantities of one such food at a time, see how you feel during the next few days, and determine if you can tolerate it occasionally, in small quantities, or not at all. Repeat the process with the other foods, and find what works best—only you can tell.
Around a mate, it can become a habit to eat more, or more often, than a woman needs to. Just remember that it isn’t a requirement for a good relationship.
FIVE DETOXIFYING FOODS Celebrity nutritionist JJ Virgin, author of The Virgin Diet and The Virgin Diet Cookbook, points out that detoxification occurs in two phases. In phase 1, a fat-soluble toxin becomes water-soluble, and in phase 2, your body excretes the toxin via urine, sweat, and feces. However, without sufficient dietary protein, your liver can’t perform the second phase. “Like Los Angeles rush-hour traffic, those toxins just pile up and create a serious metabolic traffic jam,” says Virgin. To get enough protein, she recommends 4–6 ounces at each meal, from a lean source such as fish, poultry, or grass-fed beef, and if you’re athletic or have a larger frame, 6–8 ounces. Eating this way, you’re not likely to crave between-meal snacks. These five foods, she says, are especially good at removing toxins while delivering a nutritional bonus: X
20
Y
Z
[
\
lemons
asparagus
cabbage
avocado
broccoli
First thing in the morning, drink half a lemon squeezed into a glass of warm, filtered water. Lemon gives you a vitamin-C immune boost, and can help to rev up your metabolism.
Green, white, or purple varieties act as a diuretic that helps cleanse your liver. Asparagus also has anti-inflammatory properties that help improve arthritis and heart health, reduce risk for cancer, and even relieve a hangover.
Like other cruciferous vegetables, cabbage is rich in sulfur, which helps the liver break down toxic substances, and its diuretic properties help to eliminate toxins, along with excess liquid that keeps you bloated.
Besides being a healthy source of fat, fiber, and flavor, avocado provides glutathione, our body’s master antioxidant.
Another cruciferous vegetable, broccoli contains beneficial sulforaphane, which works with liver enzymes to detoxify and reduce risk for cancer. Not a fan? Try dunking small pieces (raw or steamed) in hummus, or lightly sautéing with a little freshly pressed garlic and coconut oil.
April 2016
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Increase energy* Promote regularity* Soothe digestive* www.enzymedica.com
AS SEEN IN January 11, 2016
BN_Mar16_batch print.indd 6
“Fortunately there’s an easy way to banish bloat and prime the body for slimming in the new year: Take an enzyme supplement like Enzymedica Digest.”
1/26/16 11:51 AM
WASTE NOT WANT NOT
Discover 75 easy, earthfriendly ways to conserve more energy, water, and other natural resources BY LISA TURNER
Maybe you’re not ready to sell your car, go off the grid, or use recycled toilet paper; but in the world of environmental consciousness, every little bit helps. Try these easy (and realistic) tips for the average consumer, and do your part to save the planet: 1
2
3
4
WEAR A SWEATER,
and turn your heat down 10 degrees. EAT FAIR TRADE CHOCOLATE, and support small farmers. RECYCLE everything
you can. Find a list at recyclingcenters.org.
6
DON’T WATER YOUR LAWN IN THE WINTER
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JOIN A RIDE SHARE PROGRAM. MAKE YARN FROM PLASTIC BAGS
(plarn). You can find details online.
10 11
12
BUY RECYCLED OFFICE PAPER.
unless absolutely necessary.
7
9
USE THE DISHWASHER—
most newer models save water.
5
8
WASH LAUNDRY IN COLD WATER. SKIP THE CARDBOARD COFFEE CUP SLEEVE.
HANG CLOTHES TO DRY.
14
BIKE; DON'T DRIVE.
15
DONATE YOUR OLD ELECTRONICS. See
tin cans as pencil holders or flower vases.
17
pickupplease.org for details.
INVEST IN SOLARPOWERED DESK AND FLOOR LAMPS.
23
SHOWER, DON'T BATHE. You'll
24
save about three gallons of water.
18
BAN PLASTIC in
your home.
19
BUY ORGANIC.
20
STOP JUNK MAIL.
WHILE YOU’RE AT IT, BRING YOUR OWN CUP.
13
REPURPOSE empty
16
21
Find out how at dmachoice.org or optoutprescreen. com. GIVE OLD FURNITURE A FACELIFT. Add
USE ELECTRONIC FAXING instead of
paper fax machines.
USE RECHARGEABLE,
not disposable, batteries.
25
BYO BAGS TO THE GROCERY STORE.
26
CHOOSE GREEN DRY CLEANERS, and skip
the plastic bags.
27
BUY ORGANIC COTTON BALLS.
28
WHEN SHIPPING, PACK GOODS IN OLD NEWSPAPERS, NEVER STYROFOAM PEANUTS
cushions or a fresh coat of paint.
22
BUY CHEMICAL-FREE
personal care products.
29
BUY A BIDET
30
BUY IN BULK
whenever possible.
31
STAY AT ECOHOTELS. Find one
at greenhotelworld.com.
32
WRAP GIFTS IN LINEN NAPKINS OR COLORFUL SCARVES.
33
CATCH RAIN IN BUCKETS TO WATER YOUR GARDEN.
34
USE BARS INSTEAD OF LIQUID SOAP IN PLASTIC BOTTLES.
35
BUY A CARBON OFFSET to make up
for driving. Visit TerraPass.com.
36
CHOOSE CLOTH—
37
SHRED NON-GLOSSY PAPER AND USE TO MULCH PLANTS.
napkins, towels, diapers, and rags.
April 2016
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39
40
BUY USED GOODS.
Visit shopgoodwill. com. PRECYCLE: buy
only what you absolutely need.
49
50
41
BUY REUSABLE RAZORS.
42
MAKE YOUR OWN NON-TOXIC CLEANERS. Get
44
BUY CLOTHES THAT DON’T HAVE TO BE DRY-CLEANED.
45
46
UPDATE APPLIANCES WITH ENERGY EFFICIENT MODELS.
52
GET NONSTOP FLIGHTS. Takeoffs
61
HOLD VIRTUAL MEETINGS to avoid
and landings use more fuel and release more emissions.
53
54
48
NEVER BUY STYROFOAM.
Polystyrene is an environmental nightmare.
Scan and email invitations, cards, and letters.
of tossing them on the floor, and conserve water.
AVOID SINGLE SERVINGS. Buy
driving and air travel.
62
WORK FROM HOME.
63
RECYCLE OFFICE PAPER. Place a
large containers and pack your own.
GO ELECTRONIC.
HANG HOTEL TOWELS instead
next vacation. You’ll slash your footprint (and save money).
60
55
and lower the temperature by 25 degrees.
47
PLAN A STAYCATION for your
glass storage containers for leftovers.
BAMBOO UTENSILS,
BAKE IN GLASS INSTEAD OF METAL,
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plastic water bottles.
INVEST IN PYREX
Get washable instead of plastic, for kid’s lunches.
BUY CONCENTRATED JUICES or
BUY A WATER FILTER, and skip
51
recipes at eartheasy.com.
43
58
powdered drink mixes to save on packaging.
Choose restaurants that FAVOR LOCAL PRODUCE.
REFILL travel-sized cosmetics and body care products.
56
KEEP THE FRIDGE AND STOVE AS FAR AWAY FROM EACH OTHER AS POSSIBLE. CHOOSE “1” AND “2” CONTAINERS.
clearly marked bin next to the trashcan.
64
SHUT OFF COMPUTERS, COPY MACHINES, AND OTHER OFFICE EQUIPMENT OVERNIGHT.
UNPLUG your
television, microwave, and radios when they’re not being used.
Where can you go this April 22 to take part in Earth Day events? Visit earthday. org to find a list of activities in your area, as well as information about volunteer opportunities, ongoing environmentally conscious campaigns, and environmental news briefs.
70
BUY PRODUCE IN SEASON.
71
BOIL ONLY AS MUCH WATER AS YOU NEED for a cup of
74
CHOOSE A HYBRID.
65
Replace waterhungry grass with
66
BUILD A COMPOST BIN for food scraps.
67
WASH FULL LOADS.
68
CHOOSE ECO-FRIENDLY DETERGENTS.
69
SELL YOUR OLD BOOKS, CLOTHES, OR OTHER GOODS
Half loads waste energy.
When you mow the lawn, SKIP BAGGING AND LEAVE GRASS CLIPPINGS TO NOURISH THE SOIL.
tea.
SUCCULENTS AND DESERT PLANTS.
They’re easier to recycle.
57
If you’re renting a car during travels,
WHERE ON EARTH?
72
USE RECYCLED LINOLEUM TILES
for flooring.
73
75
GO TO BED EARLY,
and save on electricity from lights.
RECYCLE EMPTY VITAMIN BOTTLES.
at eBay or Amazon.
The Healthy Edge
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Q&A
Thyroid Health
Q: A:
BY MARY ANN O’DELL, MS, RD THE THYROID GLAND is responsible for numerous processes in the body. It produces hormones responsible for growth and development, metabolism, and oxygen use, so its function is important for every cell in the body. While some people have an overly active thyroid, called hyperthyroidism, the more common condition is hypothyroidism, when the thyroid is underactive. With hypothyroidism, the thyroid doesn’t make enough thyroid hormone. Symptoms can include sensitivity to cold, constipation, depression, fatigue, weight gain, paleness, dry skin, and thin, brittle hair or fingernails. While it is important to check with a qualified health care practitioner before starting any thyroid regimen, there are some good natural approaches that can support healthy thyroid function and therefore, can help a person feel better. The best diet for a hypothyroid condition is a diet low in fat and high in fiber. In addition, look at reducing goitrogens in the diet, or foods that contain substances that may interfere with the body’s ability to absorb and use iodine, an essential mineral for thyroid function. Examples include
Thyroid Advantage™
Certain nutrients and herbs can also be helpful for a person with mild low thyroid. Iodine enables the thyroid to produce thyroid hormone. If iodine is deficient in the diet, it can create a hypothyroid condition. Some of the best natural sources of iodine are seaweeds such as kelp. Tyrosine is an amino acid that is a precursor to thyroxine (a thyroid hormone). Tyrosine converts thyroid hormone to adrenaline during stress, thus making it a crucial component of a healthy gland. Guggul, a rejuvenating herb in Ayurvedic medicine, has been shown to cause the thyroid to increase iodine uptake and increase the production of thyroid hormone.
Quercetin is a flavonoid, a compound that gives many fruits, flowers, and vegetables their color. Quercetin can be found in onions, cabbage, apples, pears, tea, and cranberries. Quercetin shows promise in several areas of health. Exercise. One study found that supplementation with quercetin for 2 weeks significantly improved exercise performance in young men. Another study found supplementation for 7 days improved exercise endurance when compared to a similar 7-day period without quercetin supplementation. Heart Disease & Stroke. Research found that a diet high in quercetin-rich fruits may cut stroke risk by 52 percent. Flavonoids such as quercetin are antioxidants that work to protect cells from free radical damage, which may help protect against heart disease. Inflammation Response. Quercetin acts like a natural antihistamine and antiinflammatory. This activity makes quercetin beneficial for those suffering from allergies or from inflammatory skin conditions such as eczema.
Iodine with Kelp
Quercetin Aller-Plex™
turnips, cabbage, soybeans, pine nuts, and millet. Cooking can inactivate goitrogens, so these foods can be consumed if they are served cooked and not raw.
Provides key components for the support of the thyroid hormones.*
Potassium iodide with kelp.
Fight allergies naturally!*
Made with ethically wild harvested kelp.
Combines iodine from kelp and tyrosine, two constituents of thyroid hormone.*
Supplies 150 mcg iodine per drop.
May support the body’s response to inflammation.*
With selenium, zinc, copper, and guggul extract.
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What is Quercetin and what is it used for?
Quercetin with bromelain, vitamin C, pantothenic acid, & nettles.
April 2016
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2/26/16 9:20 AM
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Controlling the Urge A NATURAL SOLUTION After five years of her frequent nightly trips to the bathroom, Marie started drinking Bladder Control Tea for Women, an herbal tea by Bell Lifestyle Products, a North American company specializing in dietary supplements.* The tea worked.* “With this I get up once, and sometimes two [times a night]—it depends what I have had to eat the day before—and that’s it. So I really like it,” Marie said.* Other women who had tried other products and techniques, also found success in the Bladder Control Tea. The suggested use is to drink one large cup of the tea per day initially. Some women find later that drinking it every other day, or once or twice a week is all they need, while some continue to drink it every day.* “[It] changed my life,” Dalia from Florida wrote on Bell’s website. She said the tea started to work from the third week. “I would highly recommend it.”* “The [tea] gave me amazing relief,” wrote Alice from Arizona on the website. She had had trouble when she coughed, sneezed, or waited too long to use the restroom, and had begun having leakage during the night.* She told Epoch Times the tea was “wonderful” for her during the couple of years she drank it, and only stopped because she lost weight, which resolved her issues.* Diane has been drinking it for over two years on an as-needed basis, and for her it has remained effective.* Many testimonials on the Bell website and reviews on other websites contain exclamations about how fast the tea worked for them. However, this is not the case for all women. Health is a dynamic state, influenced by so many variables, hence different people respond differently to the same product.* Marie almost stopped drinking it after not seeing results. “The first couple months it did not do much and then all of a sudden it just seemed to really take effect.* She makes about ten cups at a time and keeps them in a jar in the fridge. Her travel tip: Freeze the brewed tea in bottles for easy toting. The tea is completely natural, with eight herbs, natural citrus flavor, and not a
single synthetic ingredient. The herbs are: Cranberry, early goldenrod, marshmallow, stinging nettle, parsley, rose hips, uva-ursi, and small-flower willow herb. President of Bell Lifestyle Products, Nick Jerch, said he sells the tea in 80 countries and has on file around 1,000 testimonials from women who had success drinking the tea.* A businessman by trade, Jerch founded Bell Lifestyle after taking a shark cartilage supplement that supported his joint health and inspired him to share the benefits with others.* “I don’t need the money from the health care products, I have enough money to make a living on my sporting goods. … But this here gives me the greatest satisfaction,” he said.* Jerch is so confident in the products that he offers a full refund, no questions asked, if anyone is not satisfied.* Few customers ask for refunds though. “The refunds amount to less than 1 percent,” he said. “We have been doing it since I started business.”* The best way to buy the tea is from a local shop.
WHAT THE DIFFERENT HERBS DO Cranberry Tea is a perfect way to get the benefits of cranberry as opposed to sugared juices. Cranberry has antibacterial properties and helps thin mucus. It’s also rich in a type of antioxidant called anthocyanins.* Early goldenrod Traditionally used for fevers, early goldenrod is a diuretic and helps quell inflammatory response in the body. It’s also good for the kidneys.* Marshmallow Marshmallow is a demulcent, which means it soothes mucus membranes and helps brings relief from discomfort due to urinary tract issues. It is also good for the stomach.* Stinging nettle Stinging nettle is a wonderful blood cleansing, nutrient rich, iron building herb that gently encourages the kidneys to work a little more. Despite it’s stinging capacity, it’s very gentle and can be given to children and the elderly.* Parsley Parsley cleanses the digestive system and is a good source of nutrients like vitamin A, vitamin C, iron, and magnesium.* Rose hips Rose hips are full of vitamin C and antioxidants. They are a great source of vitamin C because, as with many plants, all the phytochemicals work together synergistically in the body, an effect which can be lost when vitamins are taken in pill form.* Uva-ursi Uva-ursi (which means bears grape) is an herb used for urinary tract health and actually promotes muscle tone in the urinary tract. Uva-ursi has antiseptic properties and helps promote proper inflammatory balance.*
Bell Lifestyle Products 1-800-333-7995 www.belllifestyleproducts.com
Small-flower willow herb Small-flower willow herb (different from the tree) is often used for support of the prostate gland. For women, it calms and eases the discomfort experienced with urinary tract issues and stimulates the kidneys.*
* 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.
The Healthy Edge
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2/26/16 9:20 AM
pure beauty
By Sherrie Strausfogel
anti-aging antioxidants The beauty-boosting benefits of grape, resveratrol, and astaxanthin
W
hen the super-powered antioxidants in grape and grape seed, resveratrol, and astaxanthin are part of your skin care, you can actually slow down the signs of aging. Studies have shown that natural skin care products with antioxidants work best, since antioxidants don’t perform as well when mixed with synthetics. You’ve no doubt heard about the antioxidant benefits of drinking a glass of wine every day, but you may be surprised to learn how many skin benefits are hidden in a tiny grape seed. First there are polyphenols, which are rich in vitamin E and have the power to strengthen the skin’s natural protective defenses and fight off damaging free radicals. Grape seed extract also contains bioflavonoids that strengthen the capillaries, which carry oxygen to the skin, improving its tone and texture. Because it strengthens capillaries, grape seed extract is also recommended for treating varicose veins and heaviness in the legs. Grape seed extract, along with the fleshy parts of grapes themselves, contain resveratrol and proanthocyanidins, which play a role in the stabilization of collagen and the maintenance of elastin in the skin. Research shows that when grape seed extract is applied to skin prior to UV exposure, the compounds may have a sunscreen effect, helping to reduce redness and damage to cells. A study published in the journal Nutrition and Cancer suggests that, when applied topically, grape-derived antioxidants may even have cancer-fighting abilities. Resveratrol, also found in red wine and the skin of dark grapes, is a powerful antioxidant and anti-inflammatory that helps restore cellular health on all levels, from repairing fi ne lines and wrinkles caused by environmental toxins to regulating metabolism as the body ages. Plants produce resveratrol in response to stress, infection, or strong UV radiation. It appears that resveratrol exerts its potent antioxidant effects by scavenging existing free radicals and preventing the formation of new ones. Added to skin care products, resveratrol protects against UVA and UVB sun damage and prevents abnormal cell growth. Resveratrol also stimulates collagen synthesis by protecting the skin from harmful enzymes and boosting fibroblasts that create healthy collagen. Astaxanthin (pronounced “asta-ZAN-thin”) is another hardworking antioxidant that fights wrinkles and inflammation. Found mainly in microalgae and seafood, it’s what gives wild salmon their characteristic color. Astaxanthin creates a natural barrier against sunlight and other environmental stressors, and increases skin elasticity and moisture retention.
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Refresh tired legs with Herbacin Foot Care Leg Lotion. Grape leaf extract and horse chestnut strengthen veins and enhance blood flow. Chamomile blossom extract, plus avocado and almond oil, soothe, smooth, and moisturize. Cooling menthol and camphor leave legs feeling revitalized. Recommended for diabetics.
Protect color-treated hair from sun damage with Desert Essence Organics Italian Red Grape Shampoo and Conditioner. Organic Italian grape leaf extract, grape seed extract, and resveratrol from grapes—all rich in antioxidants—act as UV filters, strengthen strands, add shine, and leave your hair smelling as sweet as fresh concord grapes.
Moisturize the delicate, sensitive skin under the eyes with Everclēn Eye Cream. This deluxe cream penetrates and protects with jojoba oil and grape seed oil, to help firm and tone, while reducing the appearance of fine lines and wrinkles.
Protect and promote a youthful complexion with Gardener’s Dream Ohm Cream. Nourishing oils and powerful antioxidants relieve dry skin and protect the skin against dangerous free radicals. This rich formula contains grape and carrot seed oils, which enhance skin tone and elasticity.
April 2016
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1/26/16 11:43 AM
clean eating
kids can cook Seven simple (and fun!) ways to get children involved in shopping for and preparing meals
Y
ou already know that it’s important to teach kids about healthy eating habits. And a recent study found that kids who had an early education about health and nutrition had much lower levels of hypertension, metabolic syndrome, and obesity in their mid-30s. Because kids learn best through hands-on experiences, getting them involved in meal planning, shopping, and preparation is essential (and lots of fun). And when kids cook, it gives them a sense of independence and ownership in the outcome of the meal. Start with these simple, low-pressure tips and tricks:
1
Start them early.
Even kids as young as 2 can play in the kitchen. Start them off with dried beans, measuring cups, pots, and spoons, and let them sit on the floor and “measure” and stir beans. Little kids can mix batter, whisk eggs, snap green beans, break up cauliflower, or knead bread dough. As they get older, they can use fun utensils such as salad spinners or hand-held electric beaters, grate cheese, crack eggs into a bowl, or chop soft vegetables such as mushrooms and zucchini with a plastic lettuce knife (no sharp edges). Between the ages of 9 and 12, kids can start making simple meals—with adult supervision around knives and stoves.
2
Let them plan meals.
It’s a great way to give kids ownership. Schedule a few hours to sit down with a stack of cookbooks for inspiration, and devise a week’s worth of simple meals and snacks. Even very young children can get involved by circling pictures of their favorite foods in magazines or grocery store circulars.
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Then let them plan a menu for the week. If you end up with pizza and spaghetti every other night, it’s a great opportunity to teach them the importance of balanced meals, and show them ways to incorporate vegetables.
3
Have fun shopping.
Instead of dragging kids through the store in a frenzied rush, introduce them to grocery shopping with a few leisurely trips. Younger kids can help you select the greenest broccoli or ripest tomatoes, or cross off items as you put them in the cart. Older kids can have their own list and can learn about comparing prices and reading labels. No matter their age, give kids some independence in selecting foods, especially produce. Make it a point to try different fruits and vegetables every week, and let kids be in charge of making the selections.
4
Grow stuff.
Even if it’s just a window box or potted herbs, it’s a great way to get kids more interested in vegetables. Include kid-friendly vegetables such as cherry tomatoes, snap peas, and pumpkins. Root vegetables such, as carrots and potatoes, are especially fun to harvest, and if you have the space, plant raspberries and strawberries. If you don’t have a garden, you can grow herbs, tomatoes, lettuce, peas, and many other vegetables in large pots set out on a patio or balcony. Kids can snip herbs, cut lettuce, or pick tomatoes and peas—even from pots.
5
Let them experiment.
Orange juice and milk mixed together? Don’t scrunch up your nose in disgust. That’s the base of a Creamsicle. Peanut butter in pasta sauce? The tomato-and-
April 2016
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2/26/16 2:49 PM
By Lisa Turner
peanut combo is classic to African cuisine. Let go of your preconceived ideas of what “works” together, and let kids experiment. Give them an assortment of spices. Let them play with different combinations of food in soups, salads, and sauces. They’ll have some spectacular flops—but they may come up with some winners, too. And most important, they’ll be excited about cooking.
6
Give kids their own stuff.
Child-sized aprons, chef’s hats, colorful measuring cups and spoons, or kid-friendly cookbooks make cooking more fun. Buy several plastic lettuce knives for younger kids, so they can have their own knives. Make the kitchen more accessible with stools and chairs. If you have the space, set up a kid-sized table for cutting and measuring ingredients. Tiny meals, such as tart-sized quiches, mini muffins, or meatloaf baked in muffin tins, are way more fun for kids to make (and eat).
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Keep it stress-free.
Chocolate Peanut Butter Breakfast Banana Split MAKES 1 SERVING Chocolate and peanut butter? Yes! Now we’re talking. This is an easy breakfast to throw together on busy mornings (and perfect for young chefs to help assemble). ⅓ cup naturally sweetened fat-free vanilla yogurt 2 tsp. chocolate syrup 1 small (6–7 inches) ripe banana, peeled 1 Tbs. all-natural creamy peanut butter 2 Tbs. low-fat granola 1. In small bowl, mix yogurt and chocolate syrup until swirled. 2. Cut banana in half lengthwise. Open and place, insides facing up, in medium shallow bowl. Spread peanut butter evenly over insides of banana, and then spoon yogurt over middle two-thirds. Top yogurt with granola and serve immediately. PER SERVING:
346 cal; 10g pro; 9g fat ( 2 g sat fat); 58g carb; 3mg chol; 121 mg sod; 5g fiber
Recipe excerpted with permission from I Can’t Believe It’s Not Fattening by Devin Alexander.
Make cooking a hobby, not a chore, by modeling good kitchen behavior—that means taking a leisurely, stress-free approach to cooking. That’s not always possible, so schedule times on weekends or evenings when you’re not in a hurry, and play with kids in the kitchen. Keep the atmosphere light and playful, and have fun! It may be one of the best lessons you can teach your child.
TOP 10 SUPERFOODS FOR KIDS “Conditions such as heart disease, stroke, cancer, and diabetes could be prevented if we start teaching our kids better nutrition from day one,” says Robert Pomahac, DC, founder of MaxHealth (maxhealthla.com), a holistic health center in Los Angeles, and father of two young boys. Here are his top 10 superfoods for kids: 1. Avocado: A great source of good fats, which aid a child’s development and proper growth. 2. Eggs: Versatile, easy to prepare, and rich in both protein and choline, vital for brain development. 3. Seaweed: Chock full of iodine, necessary for healthy thyroid function but often in short supply. 4. Açai berries: High in healthy fatty acids, proteins, and antioxidants, and tasty in a kid’s morning smoothie. 5. Fiber: Kids need between 19–38 grams per day, to slow absorption of sugar and keep intestines clean, but
most aren’t getting enough—easy to add to a fruit shake. 6. Cottage Cheese (full fat): One cup contains 9 grams of fat (which doesn’t make kids fat), vitamin B12, plus calcium and phosphorus, important minerals for building strong bones. 7. Nut Butter: Delicious almond, cashew, walnut, or hazelnut butters provide protein, healthy fats, fiber, vitamins, minerals, and phytochemicals that help prevent cancer. 8. Bananas: Yummy and rich in potassium, good for healthy blood pressure, arteries, bones, and the heart. 9. Spinach: An excellent source of iron, calcium, folic acid, and vitamins A and C—all of which are great for growing bones and brains. 10. Sweet Potatoes: Packed with vitamins B, C, and E, calcium, potassium, iron, and fiber, plus complex carbohydrates to keep energy levels stable.
The Healthy Edge
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2/26/16 9:24 AM
natural gourmet
by Neil Zevnik
take it slow The opposite of fast food, the Slow Food movement emphasizes a fresh, local, and sustainable approach to nutrition
D
o you make a weekly trip to the farmers market, seeking out the best and freshest local produce, honey, cheese, and fish? Do you prefer food produced with organic and sustainable practices? Is it important to you that those who nourish and provide the ingredients for your dinner be known and respected and fairly compensated? Would you rather invite the neighbors over for a locallysourced, lovingly prepared ethnic feast than to go out to the latest trendy fusion restaurant? If so, then whether you know it or not, you’re already a dedicated member of a worldwide movement known as “Slow Food.” Officially begun in Italy in the 1980s as a response to “fast food” incursions into regional cuisine, this way of looking at the world through food is much more than just a rejection of industrial food constructs—it’s a philosophy and a lifestyle. The tenets of the movement are embodied in the three words “Good, Clean, Fair.” Good food is first and foremost delicious and satisfying; it is also local, seasonal, and health-giving. Clean food is produced in an environmentally beneficial and sustainable fashion, with concern for animal as well as human welfare. And Fair food should respect the labor of those who produce it and celebrate the cultures from which it emanates. Slow Food USA, an organization with more than 200 local chapters, offers this simple statement that sums up the basic philosophy: “If you care about local farmers, ranchers, fishers; animal welfare; the joy of a shared meal; preserving food culture; protecting the environment; or avoiding GMOs, we have a place for you at our table.” And indeed, Slow Food is about bringing all those elements together to create a joyful and respectful community centered around and celebrating food. So what can you do to participate in the pleasures and pastimes of this burgeoning
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SCHOOL GARDEN PROJECTS Change always begins with our children, and this is a great place to start. A vegetable garden teaches kids not only where their food comes from, but also the value and pleasure of growing things. If your local school doesn’t have one yet, there’s a project for you. Get going!
movement? It’s all about paying attention; learning and teaching; sharing and caring; living and thinking locally; and enjoying the treasure of taking life “slow.” Become more familiar with your local food sources. Appreciate the food that arises from specific cultures. Find the time to educate yourself and your family about where your food comes from. Encourage communal meals and events that bring together neighbors and generations around good, clean, fair food. And ecco! You’re a card-carrying member of the Slow Food movement.
April 2016
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1/26/16 11:52 AM
Story continued from page 30
Berry Compote w/Greek Yogurt
SERVES 8
For a more substantial dessert, spoon compote and yogurt over simple buttermilk biscuits and drizzle with honey.
Did You Know?
2
cups organic strawberries, halved or quartered depending on size
The only real difference between white and red quinoa is color. Nutritionally, the seeds are about the same.
1
cup organic blueberries
1
cup organic blackberries
2
Tbs. Meyer lemon juice
5
Tbs. local honey, divided
1
cup organic raspberries
8
oz. plain non-fat Greek yogurt
⅛ tsp. vanilla extract 1. In large bowl, combine strawberries, blueberries, and blackberries. Drizzle with lemon juice and 2 Tbs. honey, and mix lightly with a rubber spatula. Add raspberries, and gently fold in. Refrigerate. 2. In another bowl, whisk together yogurt with remaining honey and vanilla extract until well-combined and slightly thickened. Refrigerate.
White Quinoa w/Asparagus & Sugar Snap Peas SERVES 8 AS A SIDE DISH
Serve a big bowl of this feel-good salad with grilled shrimp, shredded grilled chicken, or sea bass. Local sea bass is a treat if you can find it in your area. 3
cups cooked white quinoa
2
bunches of thin asparagus, cut into 1-inch pieces, steamed, rinsed, and patted dry
2
cups sugar snap peas, steamed, rinsed, and cut in half
3. Serve berries in a large bowl with whipped yogurt on the side; or divide among small dishes and top each with a dollop of yogurt. PER SERVING:
94 cal; 3g pro; <1g total fat (<1g sat fat); 21g carb; 0mg chol; 12mg sod; 3g fiber; 17g sugars
½ cup coarsely chopped Italian parsley 1
heaping Tbs. snipped fresh chives
¼ cup fresh Meyer lemon juice 3
Tbs. fruity olive oil
Sea salt & fresh ground black pepper to taste 1. In large bowl, lightly toss quinoa with asparagus, peas, parsley, and chives. Drizzle with lemon juice and olive oil; add salt & pepper to taste; and gently mix. Chill at least 1 hour. 2. Serve as a side dish with grilled local sea bass, or heap on a plate of greens for an entrée salad. PER SERVING:
149 cal; 5g pro; 7g total fat (1g sat fat); 18g carb; 0mg chol; 9mg sod; 3g fiber; 2g sugars
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April 2016
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