$3 / free
April 2020
GO KETO! FOODS & HERBS TO SAVE YOUR EYESIGHT
TURN BACK TIME
Our ultimate guide to this revolutionary eating plan
The essentials of ESSENTIAL OILS P. 22
WITH PQQ
THE NATURAL PRESCRIPTION
FOR LOW BACK PAIN BEAUTY SECRETS OF THE
ORIGINAL AMERICANS
HealthyEdge_April2020_Cover_JS.indd 1
2/26/20 6:27 AM
Try Something New Catalina Crunch
Keto Friendly Cereal No more empty calorie cereal! Catalina Crunch offers a zero sugar, gluten free, low carb solution to your mornings. This blend of seven plant proteins and fibers is designed to keep you full longer and promote gut health. This nutritious cereal supplies 10g plant-protein, 6g fiber, 0g sugar and only 5g net carbs. Plus it is long baked from maximum crunch! Enjoy cereal again! Available in Cinnamon Toast, Dark Chocolate, or Maple Waffle.
NuSugar
Nutritious Sugar This new alternative to table sugar is made from allulose, a natural sweetener that tastes like sugar, but that has zero net carbs. NuSugar has 90% less calories than sugar, but you can use it just like sugar in baking, cooking and in your beverages. It is not metabolized as a sugar and has minimal impact on insulin, making it diabetic friendly and helpful for those trying to lose weight. It is gluten free, vegan, keto friendly and low-FODMAP friendly.
Irwin Naturals
Liquid Collagen + Hyaluronic Acid This convenient drink mix offers a targeted range of skin and nail restoring nutrients in a delicious one-per-day drink mix containing 2,500 mg of clinically studied hydrolyzed type I & III VerisolÂŽ Collagen. The mix is further boosted with beautifying biotin and hyaluronic acid, combined in a nourishing taste-free bone broth concentrate with an added mixed berry flavor.* This product can be used daily to help improve skin appearance and strengthen nails.*
HE_APR20_IFC pg1_JS.indd 2
Hopapops
Popped Water Lily Seeds Hopapops are a delicious healthy snack, with an extra energy boost that will get you hopping. This snacktime secret has been used for centuries in Ayurveda and Chinese medicines. The plant-based snack is found growing from the water lily plants. Hand-harvested, the seeds are gently roasted and simply seasoned to perfection. Low in calories, but a source of protein, fiber, nutrients, and antioxidants, they make one nutritious snack! Available in White Cheddar, Coconut, or Mango Habanero.
LonoLife
Keto Chicken Bone Broth Lonolife now offers bone broth for Keto diets. Made from hearty roasted chicken bones, fresh vegetables, and herbs such as thyme, it supplies 10 grams of collagen-rich protein and 5 grams of fat per serving. Plus it offers the same great benefits of bone broth, from improving joint health to nourishing hair, skin, and nails to improving digestive and immune systems.* This bone broth is the perfect food to fuel your adventures and is great for healthy living..
Hyland’s
Doctor Wise Menopause Formulas This line of homeopathic remedies is formulated to provide natural relief from common symptoms associated with menopause and perimenopause, including hot flashes and night sweats.* Mood helps relieve symptoms of mood swings, irritability and anxiousness.* Energy temporarily relieves symptoms of fatigue, exhaustion, weakness, lack of focus, and irritability. Sleep provides relief from occasional sleeplessness, frequent waking, and restlessness.* Hormone-free.
2/26/20 6:36 AM
Try Something New Garden of Life
Dealing with Congestion
Dr. Formulated Stronger Bones Because bone health is an integral part of staying strong and active as we age, Dr. Perlmutter formulated Stronger Bones with clinically proven ESC® Organic Eggshell Calcium, a highly absorbable form of calcium, as specialized proteins are found in organic eggshells.* This advanced formulas delivers 1,300 mg food- based calcium, clinically proven ESC® Organic Eggshell Calcium, plus food-based vitamins D3, K, and K2.
NewChapter
Women’s Magnesium Powder Experience relaxation and recovery with magnesium bisglycinate, a highly absorbable form of magnesium. Science suggests that magnesium is a key for proper estrogen processing, which promotes healthy hormone balance.* Magnesium also supports calm and relieves occasional stress.* This formula is enhanced with tart cherry, which provides natural melatonin and is known to promote restful sleep.*
Wiley’s Finest
Summit DHA Fish Oil Summit DHA is a great-tasting lime-flavored omega-3 liquid. The naturally-occurring DHA from sustainably harvested wild Alaska Pollock oil benefits everyone looking to increase their DHA intake. DHA may support healthy brain function, help build and restore brain, eyes and nerves, and promote healthy reproduction.* This convenient formula can be taken by the spoonful or added to cold food and smoothies.
Renew Life
Daily Digestive Prebiotic Fiber Prebiotic Fiber Capsules and Organic Prebiotic Fiber Powder are made with an effective, yet soothing mix of organic soluble and insoluble fiber from flax and oats for regularity.* It is enhanced with soothing fennel. This formula helps relieve occasional constipation, gas and bloating.* Non-GMO.
HE_APR20_IFC pg1_JS.indd 3
Mary Ann O’Dell MS,RDN
This is that time of year when the seasons are changing, trees and flowers are blooming, and weather changes can bring welcome warmth…or maybe an unwelcome cold! Sometimes it can be difficult to tell if what you’re dealing with is a cold or seasonal allergies. In either case, congestion is a prevalent symptom—and a big nuisance. Fortunately, there are a variety of natural methods to help your body deal with congestion. 1. Cleanse the nasal passages. Using a saline wash and neti pot or using a natural nasal spray can help moisturize nasal passages, clear the sinuses, and reduce inflammation and congestion. 2. Ease congestion. Native American tradition offers effective herbal remedies for congestion, including osha and yerba santa. Osha is an excellent herb for the lungs, acting as an expectorant, bronchodilator, and decongestant. It can help ease cough or make cough more productive, and it helps to open air passageways in the lungs. Yerba santa and licorice help to loosen phlegm. Oregano oil and garlic can be used to help fight bacteria buildup in congested areas, reducing risk for further infection. 3. Support immune system health. Echinacea, vitamin C, and zinc can help keep your immune system functioning at its best so you can recover faster. Keep taking these immune support ingredients to keep your immune system functioning it’s best.
2/26/20 6:40 AM
April 2020
features 18 The Ultimate Keto Guide
The popularity of the high-fat, low-carb keto diet for weight loss has skyrocketed in recent years. But some underlying mechanisms and other benefits don’t get much attention and aren’t widely understood. Here’s what you need to know.
Sorghum and Sun-Dried Tomato Pesto Tabbouleh
22 Essential Oils Essentials
Essential oils have been used for thousands of years to treat a wide variety of ailments, and modern research shows they have proven, measurable effects on a range of conditions. Here are eight of the best for what ails you.
p. 32
.
departments NEWS FLASH
6
SUPPLEMENT ADVISOR
8
PQQ for Energy and Brain Health. Fight back against the aging process with this popular supplement.
HERBAL ADVISOR
10
Herbs for Eye Health. Protect your peepers as you age.
HEALING EDGE
12
EXPERT’S CORNER
14
Relieve Low Back Pain Without Drugs. The best natural therapies for this common complaint.
THE GOLDEN SPICE The healing powers of turmeric.
How to stop seasonal sniffles in their tracks.
KEEP THE BLUES AWAY Safe, effective natural mood-boosters.
STRESS-FREE LIVING A 5-step plan to restore your calm.
PURE BEAUTY
26
27
28
Native American Beauty Secrets. Harness the wisdom of the original Americans for healthier hair and skin.
Eating for Eye Health. Five foods that can help you see well into the future.
2
17
HERBS FOR ALLERGIES
Hot Off the Press. The latest news from the world of natural health.
16
CLEAN EATING
30
The Health Benefits of Going Organic. Removing GMOs and pesticides from your diet can seriously reduce your body’s toxic burden.
NATURAL GOURMET
32
Pesto Perfection. Our homemade pesto shines in this wholesome, gluten-free salad.
April 2020
HE_APR20_TOC_JS.indd 2
2/26/20 6:39 AM
Pure Food Supplements from our certified organic farms to YOU. BIOAVAILABLE VITAMINS & MINERALS • NON-GMO • SUSTAINABLE
wholeearthsea.com
HE_APR20_TOC_JS.indd 3
2/26/20 6:39 AM
editor’s letter The Eyes Have It
It’s long been a joke among editors that we’re all slowly going blind. It’s been a hazard of the job since Medieval monks sat copying manuscripts under candlelight. These days, of course, it’s not limited to my profession. Most everyone uses laptops, tablets, smartphones, and other eye-straining devices in their daily lives. But the joke wasn’t quite as funny a couple years ago, when a routine scan turned up a dark spot that concerned my optometrist. She suggested a comprehensive eye-health supplement that contains many of the ingredients covered in “Herbs for Eye Health” (p. 10). To be honest, I’d never really thought about taking care of my eyes before then...other than the yearly exam and nearly yearly change in the prescription for my glasses. But that scare made me take eye health a lot more seriously. In addition to the supplement, I started looking into vision-supporting foods. “Eating for Eye Health” (p. 12), details some of the best, along with tasty tips for seamlessly working them into your diet. The good news is that my personal eye-health regimen seems to have worked. The spot that sparked it has never turned up on subsequent scans. Hopefully, this means I’ve been able to stave off future eye issues. Trust me, it’s never too early to start.
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 Integrated Media Sales Director Candice Smith Western U.S. 603.361.5762 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 Yolanda Campanatto ycampanatto@aimmedia.com
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.
4
THE HEALTHY EDGE. Vol. 12, 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 2020
HE_APR_Masthead.indd 4
2/26/20 6:30 AM
What a
difference a week makes!
A week ago, it was a s t r e t c h for her just to think about yoga.
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.
*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. ©2020 Solgar, Inc.
HE_APR_Masthead.indd 5
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.
2/26/20 6:30 AM
newsflash
Pycnogenol Relieves ED A patented extract of a French meriting pine bark, Pycnogenol helps to relieve erectile dysfunction in healthy men and those with type 2 diabetes. In a study of 53 men with ED, 32 had type 2 diabetes and the others did
GLUCOSAMINE
not. Compared to
FIGHTS TYPE 2 DIABETES A popular supplement for osteoarthritis for over 20 years, glucosamine also lowers risk for type 2 diabetes. A study of 404,508 people in the United Kingdom examined their lifestyle, health status, and supplement use over a period of eight years. At the beginning of the study, all participants were healthy. Over the years, those who took glucosamine supplements were less likely to develop type 2 diabetes. The supplement had the greatest protective effect on those who initially had elevated levels of chronic inflammation, measured by C-reactive protein blood tests. Even among people who were genetically predisposed to develop type 2 diabetes, researchers also found that glucosamine was protective.
1 in 2 Want to
LOOSE WEIGHT
Half of Americans are trying to lose weight but only one in four are following a diet plan, according to market research company The NPD Group. Most are simply being more careful about the foods they eat. Among those following diets, “my own” diet was the most popular response in the survey, followed by a keto diet and intermittent fasting. 6
GRILLING?
REDUCE TOXIC BYPRODUCTS WITH VINEGAR The high heat of grilling meat creates toxic byproducts that have been linked to cancer, but spraying meat with vinegar can help. Researchers in Brazil charcoal-grilled pork and tested the effects of five vinegars on the formation of polycyclic aromatic hydrocarbons—toxins sthat are also emitted by cigarettes, cars and trucks, forest fires, volcanoes, and industries that burn fossil fuels. Here’s how much different vinegars reduced the formation of this harmful compound:
taking a placebo, Pycnogenol supplements produced significant improvements in ED symptoms—by 45 percent in men with diabetes, and by 22 percent in men who did not have the disease. In diabetic men, the supplement also lowered cholesterol and blood sugar.
While the study focused on plain vinegar only, consider trying a vinegar-based BBQ sauce or marinade.
These Vegetables Prevent Fatty Liver Disease Indole, a compound found in broccoli and other cruciferous vegetables, can protect against nonalcoholic fatty liver disease, according to research led by Texas A&M AgriLife Research in College Station. With excess body fat, the liver can become marbled with fat, and this can lead to diseases such as cirrhosis or liver cancer. Indole reduces inflammation in the liver, helping to protect against damage and may even reverse it. In addition to broccoli, other cruciferous vegetable sources of indole include cabbage, kale, cauliflower, and Brussels sprouts. In supplements, the compound can be found in indole-3-carbinol.
April 2020
HE_APR2020_Newsflash.indd 6
2/26/20 6:44 AM
r
T
F
UNLEASH YOUR INNER ENERGY — with —
HRG80 Red Ginseng* ™
Whole root red ginseng for full spectrum benefits
Delivers 7X more rare, noble ginsenosides, shown to be 17 times more absorbable†
Ultra-clean process No solvents Grown without pesticides
Try HRG80 Red Ginseng to
Feel Energized Every Day!* †Compared to classic ginsenosides in an in-vitro scientific (Caco-2) study. *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.
HE_APR2020_Newsflash.indd 7
EuroPharmaUSA.com MONEY-BACK GUARANTEE
2/26/20 6:44 AM
supplement advisor
By Vera Tweed
pqq for energy and brain health Enhance energy production, memory, attention—and maybe slow the aging process
S
hort for “pyrroloquinoline quinone,” PQQ is an essential nutrient that the human body doesn’t make and must obtain from food. PQQ is naturally present in soil and is also produced by soil bacteria. Plants absorb it, and we obtain it by eating plants. Some of the bacteria in fermented foods also make PQQ. Found in all tissues of the body, PQQ is more concentrated in breast milk and is a required growth factor for normal development. Animal studies show that a deficiency stunts growth, impairs immune function, and causes reproductive and metabolic problems.
PQQ For Energy Most cells in our bodies rely on mitochondria to function. As the power-generating components of cells, mitochondria turn food and oxygen into energy. They are also vital for healthy communication among cells and play a role in deciding which unhealthy cells should be destroyed, as in the case of cancer. Healthy mitochondria are essential for life, but they deteriorate and die off as we get older—that’s a major reason why kids have so much more energy than their parents and grandparents. Damaged and deteriorating mitochondria are linked to all
Jarrow PQQ 20 mg
Solaray PQQ CoQ-10 with NAC & Glutathione
Natural Factors PQQ-10 PQQ & Coenzyme Q10
of the major diseases of our time, from Alzheimer’s and Parkinson’s to heart failure, and diabetes. PQQ is unique in that it enhances “mitochondrial biogenesis,” a process that increases the number of healthy mitochondria in aging cells. In addition to improving energy production, this characteristic of PQQ shifts some of the aging process into reverse gear. A study at the University of California, Davis found that a single dose of a PQQ supplement improved mitochondrial performance and reduced chronic inflammation. The effective dose was 0.3 mg of PQQ per kilogram of body weight—20 mg of PQQ for a 150-pound person, as an example.
PQQ For Mental Function In addition to impairing memory and attention, mitochondrial degeneration is linked to major brain diseases such as Alzheimer’s and Parkinson’s. By regenerating mitochondria, PQQ can help to arrest and possibly reverse some of this damage. A study of 41 elderly people in Japan tested the effects of a patented form of PQQ (BioPQQ, an ingredient in some PQQ supplements) on mental function. For 12 weeks, those in the study took either 20 mg of the supplement or a placebo. Cognitive tests showed that PQQ improved memory and attention, and brain scans found increased blood flow to parts of the brain.
Other Research Highlights PQQ can also help improve sleep and lower cholesterol. A study of 17 men and women found that 20 mg of PQQ taken daily for 8 weeks helped people to fall and stay asleep, and feel more alert in the morning.
Another study tested PQQ on a group of 29 adults between the ages of 40 and 57 who had elevated triglycerides and cholesterol. Taking 20 mg of PQQ daily for up to 2 weeks did not alter triglyceride levels, but it did reduce elevated levels of harmful LDL cholesterol. At the University of Colorado, an animal study looked at the effects of PQQ on liver health. Offspring of obese mothers are more likely to develop fatty liver disease later in life. However, researchers found that when obese mothers took PQQ supplements during pregnancy and when breastfeeding, their offspring had healthier livers, even if they ate an unhealthy Western diet.
How to Use PQQ There is no set daily allowance for PQQ, but studies have typically used 20 mg daily, or 0.3 mg per kilogram of body weight. To calculate your personal daily dose, divide your weight in pounds by 2.2 and multiply that number by 0.3. As an example, the dose for a 180-pound person would be 24 mg: 180 divided by 2.2 (82) multiplied by 0.3. You can also aim to get more PQQ from your diet. Plant foods in general contain small amounts, but the best natural sources include natto (fermented soy), spinach, green tea, parsley, green peppers, and kiwi.
*A
8
* T
April 2020
HE_APR20_SupplementAdvisor_JS.indd 8
2/26/20 6:42 AM
This season, when it comes to your immune health:
or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances. Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets or effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*
One daily dose works for 24-hours.* Non-GMO. Gluten Free. Available at health, natural food and vitamin specialty stores.
, Ester-C® and The Better Vitamin C® are registered TMs of The Ester C Company. *As defined by SPINs, 52 w/e 10.16.2019 (dollars)
*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.
HE_APR20_SupplementAdvisor_JS.indd 9
AmericanHealthUS.com ©2020 American Health Inc. | 19-AH-1304
2/26/20 6:42 AM
herbal advisor
herbs for eye health See more clearly with these vision-boosting botanicals
H
Bilberry Bilberry, a blue-black berry from Europe, is a cousin of the American blueberry. Its extract contains potent antioxidants that prevent free-radical damage to cells and capillaries that can weaken their membranes. The result is stronger, more flexible capillary and cell walls. Bilberry strengthens retinal connective tissue and reduces both the leakiness and fragility of the ocular blood vessels, making it ideal for treating macular degeneration. Bilberry is especially noted for improving night vision. It also helps to prevent degenerative eye disease and increase function of the colorsensing cones of the eye, improving the brightness of the image being viewed and increasing visual acuity. In one study,
researchers examined the eyes of 30 healthy middle-aged people with myopia (nearsightedness), and found that bilberry extract produced significant improvement. Many people take bilberry extract, standardized to contain 25% anthocyanosides, at doses of 60–120 mg daily, or up to 240–480 mg per day, to manage active eye conditions. Bilberry is just a species of European blueberry, though, so its constituents are very similar to blueberry. The consensus among modern holistic practitioners is that blueberries—and the entire blueberry family, which includes huckleberry and cranberry—work just as well as bilberry. And American blueberries are more widely available, and less expensive, than European standardized extracts of bilberry.
Photo: adobestock.com
ave you ever met anyone who had sharp, clear eyesight well into their older years? Why not you? Gradually losing your vision might not be inevitable. Eyeglasses, contact lenses, and laser surgery are all tremendous technological advances, but they don’t heal the eyes and vision. In fact, the health of your eyes, like the fitness of any other part of the body, is closely associated with total-body wellness. It’s easy to treat the eyes as separate “parts,” propping them up with helpful devices. But the eyes are connected to the circulatory system, an extension of the nervous system, and are made of membrane tissue linked to the entire body. Herbalists talk about a liver/skin/eye connection. The eyes, liver, and skin share similar nutritional requirements, and they all are prone to damage from inflammation. The holistic view is that eye disease is caused, at least in part, by oxidative damage, toxic buildup, and decreased circulation to the eyes. Remedies with antioxidant, circulation, or detoxification properties will directly or indirectly benefit the eyes.
10
April 2020
HE_APR20_HerbalAdvisor_JS.indd 10
2/26/20 6:48 AM
By Karta Purkh Singh Khalsa, DN-C, RH
Calendula Tea & Leafy Greens Lutein and zeaxanthin, key nutrients for eye health, are found in calendula tea (made from pot marigold petals). Lutein is also found in dark-green leafy vegetables (think spinach). Blind spots, the ability to see contrast, and visual acuity may be improved by eating daily portions of dark leafy greens. Numerous studies show that lutein helps prevent glaucoma and optic nerve disease. And a review by the International Life Sciences Institute found that cataract risk was lowered by lutein. Eat a diet rich in fruits and vegetables, especially those containing carotenoids such as lutein and zeaxanthin, which help protect the retina from oxidative damage and guard against age-related macular degeneration. Good examples include collard greens, spinach, and corn. Additionally, take a lutein and zeaxanthin supplement, or enjoy a few cups of calendula tea daily.
Photo: adobestock.com
Triphala & Mahasudarshan Triphala, a combination of amla, bibitaki, and haritaki fruits, is the premier general tonic of Ayurveda. According to Ayurveda, triphala nourishes the eyeballs, and strengthens the nerves and other eye tissues. Take 500 mg to 2 g per day in capsules. Triphala may also be administered as eye drops, which are commercially available but somewhat difficult to find in the U.S. Fortunately, you can make your own. Start by making triphala water: add 1 Tbs. triphala powder to 10 oz. water. Cover and let sit for 12 hours; filter the water and then apply with an eyedropper or eye cup. (Amla powder only may be substituted for triphala.) A recent scientific paper reported that a combination of triphala
eye drops and an oral triphala formula produced marked improvement in “computer vision syndrome.” Mahasudarshan, which literally means “the great formula for good vision” in Sanskrit, combines triphala and bitter herbs that cool and cleanse the eyes, and is a core Ayurvedic eye remedy. Herbs contained in the formula include chiretta (Swertia chirata), guduchi (Tinospora cordifolia), kutki (Picrorhiza kurroa), black pepper fruit (Piper nigrum), and ginger (Zingiber officinale). Follow product instructions for dosages.
You really can improve and help to prevent poor vision. In addition to being the windows of the soul, the eyes are truly mirrors of the body’s health. Use some of the herbal methods mentioned here—and see what you’ve been missing.
Source Naturals Zeaxanthin with Lutein
Solaray Bilberry Extract 60mg
Himalaya Triphala
The Healthy Edge
HE_APR20_HerbalAdvisor_JS.indd 11
11
2/26/20 6:48 AM
healing edge
By Lisa Turner
eating for eye health Protect your peepers, starting now, with these five foods that will help you see well into the future
D
iminished eye health and vision problems may seem inevitable as we age. But studies show that certain foods can reduce free radical damage, lower inflammation, and protect the eyes from cataracts, glaucoma, macular degeneration, and other serious vision issues. And the good news? Eating for eye health is easy—and delicious! ➊ Kale is rich in lutein and zeaxanthin, powerful antioxidants that are selectively concentrated in the macula, the part of the retina that’s the region of sharpest vision. Both are thought to protect against macular degeneration— the leading cause of blindness—by quenching free radicals, stabilizing cell membranes, and absorbing blue light emitted by electronics. In one study, researchers found that a higher intake of lutein and zeaxanthin was associated with a 40 percent lower risk of macular degeneration. Other good sources of lutein and zeaxanthin include spinach, turnip greens, chard, collards, and peppers. Try this: Toss kale leaves with olive oil and coarse salt, and roast until crispy; sauté finely chopped kale with onion, minced carrots, chickpeas, and curry powder; make a spicy pesto with kale, basil, cashews, and Sriracha. ➋ Sunflower seeds are loaded with vitamin E, which protects the eyes from the effects of inflammation. In one study of 39,876 women, higher dietary intakes of vitamin E, in combination with lutein and zeaxanthin, significantly decreased the risk of cataracts. A meta-analysis of studies on
12
age-related cataracts and vitamin E suggested that both dietary and supplemental vitamin E were associated with reduced risk of cataracts. Almonds, wheat germ, hazelnuts, eggs, and tomato juice are also high in vitamin E. Try this: Blend sunflower seeds in a food processor with pumpkin seeds, flax seeds, chia seeds, and a bit of honey for a nut butter alternative; purée sunflower seeds with brown rice, red peppers, garlic, mushrooms, and spices for a soy-free vegan burger; toss sunflower seeds with shredded Brussels sprouts, red onions, dried cranberries, and a light dressing for a simple side dish. ➌ Papaya is high in vitamin C, an antioxidant that fights free radical damage in the eyes, and may protect against cataracts, a clouding of the eye’s natural lens. In one study, people with the highest levels of vitamin C had a 64 percent reduced risk of cataracts. Strawberries, broccoli, yellow peppers, peaches, kiwi, and grapefruit juice are also high in vitamin C. Try this: Toss cubes of papaya with cubed avocado, chunks of pineapple, minced red onion, and chopped cilantro; cook black japonica rice with coconut milk and coconut sugar, then cool and toss with diced papaya and lime zest; cut ripe papaya into wedges, toss with chili powder, and serve with wedges of lime. ➍ Brazil nuts are high in zinc, which is important for the structure and function of cell membranes and helps protect the retina. In the Age-Related Eye Disease Study (AREDS), a multicenter study sponsored by the National Eye Institute, a combination of zinc and antioxidant vitamins (including
lutein, zeaxanthin, and beta-carotene) reduced the risk of aged-related macular degeneration by 25 percent. Brazil nuts are also rich in selenium, which may help offset exposure to mercury from fish, a risk factor for cataracts. Foods highest in zinc include oysters, crab, and beef. Vegetarian sources include soybeans, chickpeas, and pumpkin seeds. Because they’re so high in selenium, you can overdo Brazil nuts, so go easy on them. Try this: Mix chopped Brazil nuts with broccolini, garlic, and red pepper flakes, and roast till tender; add chopped Brazil nuts, dried cherries, and vanilla bean powder to cooked oatmeal; toss arugula, cooked beets, goat cheese, and chopped Brazil nuts into an easy salad. ➎ Chia seeds are high in omega-3s, which help protect the eyes from a variety of factors that can lead to retinal diseases, including oxidative stress, inflammation, light exposure, and aging. Chia seeds contain omega-3 fats in the form of alpha-linolenic acid (ALA), which the body must convert to EPA and DHA. The conversion rate is thought to be low, but some studies show vegetarians and vegans have higher levels of EPA and DHA than would be expected. The richest sources of EPA and DHA include salmon, trout, mackerel, calamari, and sardines. Vegetarian sources of omega-3s include walnuts, flax seeds, hemp seeds, and fortified eggs. Try this: Mix ¼ cup chia seeds with 1 cup almond milk, sweetened with honey or agave, then top with goji berries and pistachios; mix 1 tablespoon of chia seeds with 1 cup puréed raspberries, and let stand until thickened for an easy raw jam; mix chia seeds, hemp seeds, chopped walnuts, almond butter, and quick oats into a dough, then roll into balls for quick energy bites.
April 2020
HE_APR20_HealingEdge_JS.indd 12
2/26/20 6:48 AM
ChildLife Essentials Core 4 ®
A Foundation for Your Child’s Health
Nutrition for Kids!
childlifenutrition.com |
HE_APR20_HealingEdge_JS.indd 13
#moregood | @childlifeessentials 2/26/20 6:48 AM
expert’s corner
By Emily Kane, ND, LAc
relieve low back pain without drugs
From sitting all day to eating inflammation-producing foods, here are the most common causes and the best natural therapies for real back pain relief
Q: A:
I have chronic low back pain that has waxed and waned for more than 30 years. I don’t want to take drugs. Any suggestions? —Peter M., Tucson, Ariz.
Chronic low back pain is one
of the most common reasons people seek medical advice. First and foremost, it’s important to work with a provider who will take the time to understand the history of your pain. Good questions for a doctor to ask: What makes the pain worse or better? When did it start? Is it progressing? Almost all pain is exacerbated, if not caused entirely, by inflammation, so it’s always worthwhile to engage in natural anti-inflammatory practices. The first recommendation is to be well hydrated. The “shock absorber” discs between the bony units of the spinal column are mostly made of water (as is the rest of your body). Being well hydrated will keep those discs turgid, thus providing internal traction.
Anti-Inflammatory Diet & Nutrients Try to reduce your consumption of animal foods such as cheese, ice cream, and meat. These can cause inflammation, especially if they’re not organic or grass-fed. Vegetables need to be at the center of your diet—eat several at every meal. Also, eating less in general helps reduce body wear and tear (which causes inflammation). I favor intermittent fasting for at least 12 hours daily. It’s even better if you can push that out to 14 or even 16 hours. If you’re not a big breakfast person, wait until 11 a.m. or noon to have your first meal. Then wrap up eating by 7 p.m. If you really enjoy breakfast soon after waking up, make sure you have dinner early enough to allow for a prolonged fast. This also helps 14
rest your digestive system. There’s an old Russian saying: “A man digs his grave with his teeth.” Give natural pain relievers and anti-inflammatories a try as well. My favorites include bromelain (take without food), turmeric, MSM, and CBD oil.
preserve the natural arch in your lower back (don’t let your gut hang out). Pull the belly button back toward Standing all day can be just the spine and gently as bad as sitting. The best engage the perineum bet is to alternate every few hours. upwards. Keep reminding yourself to apply these gentle but consistent toning exercises. Set an alarm on your phone if you have to. The perineum lift is like a Kegel exercise for women. These are subtle Sciatica Solutions movements and require keeping your A low backache that comes with a buzzy, buttocks relaxed. Nothing is wrong with unpleasant sensation down one or both toning your bottom (say, with power legs (sciatica) usually means an interverwalking), but these postural improvetebral disc is pressing on a spinal nerve. ment exercises should provide more of The range of treatment options includes an internal lift. traction (e.g., gravity boots or hanging from a chin-up bar), or spinal manipulation (from a savvy chiropractor). You can Essential Elements of Pain Relief also consider a well-placed steroid Other essential elements for preventing injection if local inflammation is conor reducing low back pain include core firmed, and as a last resort (because it tone and flexible hips. Deep internal doesn’t always work), some kind of core toning (if you enjoy yoga, focus on surgery to relieve the pressure (such as Mula Bandha, the perineal lift) is ideally shaving off the protruding edge of the applied constantly during waking hours, disc, or, less popular now, laminectomy). especially while sitting or standing. There are many readily available core toning programs for the abdominal Sitting Too Long Spells Trouble muscles. Find one that is simple (that Very frequently, low back pain is caused you can quickly commit to memory), and by chairs. As you’ve heard, sitting in engage daily. Classic chest-to-thighs chairs is the new smoking. Many sit-ups are out. You just need to lift your Americans have quit smoking. Yay! But shoulder blades off the floor and shorten they haven’t quit sitting. If possible, sit on the rectus abdominis (the muscle group a large ball at work. Standing desks are that stretches from front rib cage to the okay. It’s not great to stand all day pelvic girdle) by bringing the bony either—better if your desk is adjustable points toward each other on each and you can alternate every few hours exhale. Repeat up to 100 times. Start between sitting and standing. Try to push with 10. yourself all the way back in the chair to
Did You Know?
April 2020
HE_APR20_ExpertsCorner_JS.indd 14
2/26/20 6:33 AM
Fast Anxiety and Stress Relief! *†
•
Groundbreaking, clinically studied product to quiet your nerves and relieve your occasional anxiety
•
Contains clinically studied EP107™, a unique botanical exclusive to Terry Naturally
•
Safe and effective way to help relieve everyday stresses and excessive worry
•
Easy to swallow pill is perfect for the entire family since it is safe for all ages over 4
SAFE FOR ADULTS & CHILDREN (ages 4 & up)
†Relieves occasional anxiety and stress.
*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.
HE_APR20_ExpertsCorner_JS.indd 15
EuroPharmaUSA.com MONEY-BACK GUARANTEE
2/26/20 6:33 AM
PLATE CHANGE
Turmeric: The Golden Spice MARY ANN O’DELL, MS, RD
CURCUMA LONGA, also known as turmeric, is a plant in the ginger family. The active ingredient in turmeric root is curcumin, which gives the plant its deep yellow-orange color and its hot, peppery taste. Turmeric is widely used in South Asia and the Middle East in food preparation and is the primary ingredient in curry powder. While still wildly popular in Indian and Asian cuisine, recent interest in turmeric has shifted from its culinary use to its potential medicinal use. Numerous studies have demonstrated the health benefits of curcumin. Here is a brief rundown of just of few of these benefits.
ALZHEIMER’S DISEASE. A clinical study found that turmeric may play a role in slowing the progression of Alzheimer’s by reducing amyloid plaque buildup in the brain. Another study showed that people with mild cognitive decline who took curcumin had improved memory and mood scores compared to those taking a placebo.
ANTI-INFLAMMATORY. Turmeric is probably best known for its antiinflammatory action, which gives benefit across a broad range of people, including athletes and people with arthritis or heart disease. It can help reduce inflammation and pain, and does this without causing damage to the gastrointestinal tract. One study found that arthritis patients who took curcumin for 8 months had reduced pain and stiffness and improved physical function compared to those who took a placebo.
GI HEALTH. Turmeric has been used traditionally as a digestive agent, which makes sense given its relation to the ginger family. Research also suggests that curcumin may be effective against the activity and inflammatory burden of colitis and IBS. Currently, research is ongoing to learn how turmeric helps with gut inflammation and gut permeability, two factors that identify how efficient digestion is working.
HEART HEALTH. The antioxidant and anti-inflammatory actions of turmeric make it helpful for the heart and may have the ability to help reverse steps in the heart disease process. It also may help keep the lining of veins and arteries healthy and reduce cholesterol levels. These are just a few of the many benefits of turmeric and curcumin. Research continues to come out on turmeric on other areas of health, including liver health, anxiety reduction, and even reducing risk for cancer. So get out there and eat some curry, drink some golden milk, and utilize turmeric for all its benefits!
Paragon Plus™
Opti-Extract™ Turmeric
16
Sunfood
Golden Milk Super Blend
Powerful herbal antioxidant.*
Delicious organic herbal blend for joint & mobility support.*
Supports healthy liver function & balances inflammation.*
With turmeric, boswellia, goji, cinnamon, ginger, black pepper, & more.
Potent herbal extract, standardized for 95% curcuminoids.
Simply stir into milk or non-dairy milk alternative & let it go to work.*
April 2020
HE_APR20_16-17_JS.indd 16
2/26/20 6:32 AM
PLATE CHANGE
Herbs for Allergies BY SALLY KARLOVITZ, CN
SNEEZING AND SNIFFLING and itching—oh my! Spring is here, so allergy season is here! Instead of reaching for over-the counter relief that can cause side effects, reach for something natural. You may have heard of the bioflavonoid quercetin and its benefits for allergies, but there are also many herbs that can help a person dealing with seasonal allergies. Aller-7 is a proprietary blend of seven standardized Indian herbal extracts, including amla, ginger, and black pepper, has been studied for allergy support. Clinical studies have shown that this blend of herbs helps promote respiratory health and normal breathing during allergy season. In one study, researchers found that 92 percent of people who used the herbal blend in a placebo-controlled trial reported an improvement in symptoms, and over 40 percent reported complete relief of symptoms. The stinging nettle plant offers more than its sting! This common plant has been used effectively for allergies. While its mechanism of action is not fully known, it is thought to have natural antihistamine and anti-inflammatory action. One study demonstrated significant relief from hay fever symptoms in those using freeze-dried nettle, while another study found that 48 percent of nettle users reported the natural remedy to be more effective than over-the-counter allergy medications. Turmeric is another natural anti-inflammatory herb. The body’s histamine response to allergens is an inflammatory response. When pollens, dander or mold enter the body of a person with allergies, they activate the release of histamines in the bloodstream, which then accelerates inflammation and mucus production. Turmeric can help modulate this response. Feverfew may be best known for its benefits for migraines and headache, but it may also play a role in allergies as an antihistamine. One animal study showed that an extract of feverfew inhibited histamine release mast cells in a different way than other inhibitors like quercetin.
When taken properly, natural herbal remedies can offer significant relief. They help address underlying issues of inflammation, getting to the core of the problem, rather than just covering the problem and only treating the symptoms. Spend more time enjoying the spring season this year by reducing allergy symptoms naturally.
Paragon Plus™
Respir-Aller™
Comprehensive seasonal support.* Supports normal respiratory function in the presence of airborne allergens.* With Aller-7™, quercetin, MSM, vitamin C, & more.
The Healthy Edge
HE_APR20_16-17_JS.indd 17
17
2/26/20 6:32 AM
THE ULTIMATE KETO GUIDE The popularity of the high-fat, low-carb keto diet for weight loss has skyrocketed. But some underlying mechanisms and other benefits don’t get much attention and aren’t widely understood. Here’s what By Vera Tweed you need to know
M
“
y body weight has been the same since I was 20—never changes,” says Laurie Steelsmith, ND, a naturopath in Hawaii and author of Growing Younger Every Day. Several years ago, Steelsmith decided to go on a keto diet not to lose weight, but to experience its effects. “After about 3 weeks, I felt fantastic, I had so much
18
energy, and kept going,” she says. After following the diet for two months, she started modifying it in a way that maintains improvements. “I no longer have low blood sugar— ever,” which had been a problem before keto, says Steelsmith. “My tendency was not to eat because I get busy, so I got ‘hangry,’ and then I got irritable and then
I felt crummy,” she recalls. But that cycle is gone. One day after breakfast, she went on a six-hour hike up a mountain and afterward, knew it was time to eat but wasn’t very hungry, still had plenty of energy, and mentally, felt on top of her game. Before keto, she would have been hungry, and likely hangry, long before the end of the hike.
April 2020
HE_APR20_KETOFeature_JS.indd 18
2/26/20 6:38 AM
The Keto Theory The keto diet changes metabolism by shifting the human body’s fuel source from blood glucose to ketones, chemicals the liver makes when fat is burned to generate energy. A perfectly healthy human body could switch from one fuel to the other as needed, much like a hybrid car that uses either gas or electrical power. However, the large amount of carbohydrates that most people eat has broken that switch, blocking fat from being used as an energy source. The keto diet forces the switch to turn on. “You’re burning fat, which is in your diet, but you’re also opening up pathways that allow you to eat yourself—you can liberate and mobilize fat, and your brain senses that energy,” says Dominic D’Agostino, PhD, a neuroscientist at the University of South Florida who has been researching keto diets and supplements for over 10 years. “If you’re on a really high-carbohydrate diet and you go four or five hours without food,” he adds, “your brain senses an energetic crisis because it doesn’t have quick or easy access to the fat.” If it did, there wouldn’t be a problem. Fat burning and keto production are also triggered by fasting, which is why people can survive without food for weeks. Intense or prolonged exercise can also trigger temporary ketone production.
Why Keto Triggers Weight Loss Scores of dramatic before-and-after photos, shared online by keto adherents, might give you the idea that there’s something magical about eating a lot of fat. But this isn’t why the keto diet works. “It helps you lose weight, but it does it by calorie restriction, because it helps you regulate your appetite,” says D’Agostino. “It’s really changing brain chemistry,” he adds. “Instead of your appetite controlling you, the diet allows you to control your appetite, to moderate your intake, and to really control what you eat.”
Keto Benefits Beyond Weight Loss The keto diet originated in 1921 as a treatment for type 1 diabetes (before the invention of diabetes drugs) and seizures among children with epilepsy. Since then, studies have found that it may assist in the treatment of certain diseases, including: Type 2 diabetes Prediabetes Seizure disorders Acne and eczema Polycystic ovary syndrome (PCOS) Amyotrophic lateral sclerosis (ALS)
Cancer Alzheimer’s disease Traumatic brain injury Digestive disorders Autoimmune diseases Gout Fatty liver disease
In addition, because the keto diet lowers unhealthy levels of blood glucose, it may lower risk for atherosclerosis, heart disease, and stroke.
Keto Diet Basics The carb content of keto diets is typically counted as net carbs: the amount of total carbs in a food minus its fiber content. Total net carbs per day range between 20 and 50 grams, much lower than the typical American diet, which contains between 200 and 300 grams of total carbs. No one officially tracks the nation’s net carb consumption, but it’s estimated that we eat an average of 15 grams of fiber daily. Subtracting the fiber from total carbs, average daily net carbs would be around 185 to 285 grams—dramatically higher than keto diet levels. The carb calories are replaced mostly by fat, as in healthy fat. Protein levels don’t dramatically change and shouldn’t be too high, as too much protein can prevent fat burning. Although we don’t usually turn protein into blood glucose, it can happen on a low-carb, high-protein diet. The proportion of fat calories in a keto diet can vary from 60–75 percent. Protein would be about 20 percent, and carbs would make up the rest. This, says Steelsmith, is how a strict, very low-carb keto diet would compare with a standard American diet:
Standard American Diet
Keto Diet
Approximate % of Calories
Protein 16%
Protein 20%
Fat 34%
Carbs 50%
Fat 75%
The Healthy Edge
HE_APR20_KETOFeature_JS.indd 19
19
2/26/20 6:38 AM
Different Types of Keto Diets The idea of a high-fat diet may seem inherently unhealthy—fast-food burgers without buns or fries, for example, an approach sometimes called “dirty keto.” But since the purpose of the diet is to improve health, fats should be healthy ones. Grass-fed meat, organic butter or ghee, and organic dairy products are popular. (Although milk is discouraged because, unlike cream, butter, yogurt, and cheese, it contains significant amounts of lactose, a form of sugar.) But the keto principle can be applied to any type of diet. Steelsmith’s pre-keto diet was gluten-free, sugar-free, and dairy-free, and she isn’t a fan of red meat or added animal fats, so she worked out a keto plan that suited her own style of eating. “It was a very satiating diet,” she says, “and it all tasted great.” Here’s an example of what she eats in a day, designed to contain no more than 30 grams of net carbs:
Targeted Keto Supplements By reducing carbohydrates, a keto diet dramatically reduces the amount of blood glucose available as fuel, and it takes a while for fat burning and ketone production to ramp up as the alternative fuel. During this transition period, “keto flu,” with symptoms such as fatigue and brain fog, can make it difficult to stick with the diet. “You go through this glucose withdrawal, and it’s essentially the brain lacking the energy that it needs,” says D’Agostino. But specific supplements can help. “If you elevate ketones a bit through these products,” he says, “that can really help you adhere to the diet and maybe prevent a lot of the keto flu or brain fog.” Supplements of beta-hydroxybutyrate (BHB) are actual ketones in a pill or powder, and studies have found that they effectively raise ketone levels in the human body. In addition,
MCT oil from coconut is a fast-burning fat that helps enhance natural ketone production. In more than a decade of research, D’Agostino has found that the most effective way to use these supplements is in combination, in a powdered form. As well as reducing keto flu symptoms, he says, “They can augment the therapeutic effects of the diet.”
How to Take Keto Supplements BHB can have a gentle laxative effect if you take more than your body can absorb. D’Agostino recommends using BHB and MCT oil in powdered forms, which are designed to mix with water. Take equal amounts of each. Start with half the suggested dose, or about 5 grams of each, and gradually work your way up to a full dose. Your body will learn to absorb more, but if you experience a laxative effect, take a little less.
KETO PRODUCT GUIDE Dr. Mercola Ketozyme
20
Garden of Life Dr. Formulated KETO Organic MCT Powder
Nature’s Plus LCHF Shake Keto Living Nutritional Shake Powder
Zhou Keto Drive BHB Ketones
Trace Minerals Research Keto Electrolyte Drops
April 2020
HE_APR20_KETOFeature_JS.indd 20
2/26/20 6:38 AM
Electrolyte Depletion and Dehydration A keto diet increases loss of fluids, and electrolytes—including sodium, magnesium, and potassium—are excreted during the process. Drinking half your body weight in ounces of water, eating salt, and taking electrolyte supplements can help to prevent a shortfall. Some electrolyte supplements are specifically formulated to support a keto diet.
How to Start a Keto Diet Steelsmith recommends educating yourself about the diet as a first step. Then calculate your personal nutritional needs. She’s found that it’s easiest to start with a net-carb limit of 50 grams, and once you get used to eating that way, gradually reduce the carb limit over time. Use an online calculator or an app (ketodietapp.com offers both) to work out what to eat to achieve your goals. Then
make a plan and a shopping list, and take the plunge: Get rid of the foods you won’t be eating, stock up on those you will, and get keto supplements to help you stay on track. Doing the diet with a partner may be easier, or you can find buddies online. You might want to track everything you eat for a while, but with time, you’ll develop a new sense of what to eat. It’s a process, says Steelsmith. “It’s re-educating your own perception of your body.” The Healthy Edge
HE_APR20_KETOFeature_JS.indd 21
21
2/26/20 6:38 AM
essential oils 8 scents you can’t live without
ESSENTIALS M
By Lisa Turner
ore than just fragrant, essential oils have been used for thousands of years to treat a wide variety of ailments, and modern research shows they have proven, measurable effects on a range of conditions—from skin irritations to mood disorders. There are dozens of oils, so choosing the right ones can be overwhelming. We’ve compiled some of the best-researched selections for a variety of needs. Stock up on these eight essentials.
➊ Lavender. From Lavandula angustifolia , a flowering plant native to the Mediterranean, lavender has long been used for a variety of skin conditions, including burns, cuts, and acne. It’s also known for its ability to promote relaxation and sleep, and fight depression. In one study, inhaling lavender combined with chamomile and neroli significantly reduced anxiety, and improved sleep quality and duration. In other studies, sniffing lavender increased slow-wave sleep patterns associated with deep sleep, an effect that was pronounced in women.
22
April 2020
HE_APR20_EssentialOilsFeature_JS.indd 22
2/26/20 6:33 AM
➋ Peppermint. Distilled from Mentha piperita , a hybrid plant that grows throughout Europe and the United States, peppermint oil is traditionally used to improve digestion, treat respiratory ailments, promote energy, and enhance mood. It also has significant antimicrobial, antiviral, and inflammatory properties, and studies show that it can relax the gastrointestinal tract, ease irritable bowel syndrome (IBS), and relieve nausea and abdominal pain. Other studies show that peppermint boosts memory, increases alertness and energy, reduces sleepiness, and improves cognitive and physical performance. For nausea or indigestion, blend a few drops with a tablespoon of honey or agave, then add to hot water and sip as a tea. For instant energy and alertness, sprinkle peppermint oil on a handkerchief, or take a sniff directly from the bottle.
➌ Tea tree oil. From Melaleuca alternifolia , a tall shrub native to Australia, tea tree oil has proven antibacterial and antiviral properties and can protect against C.
albicans overgrowth (yeast infections). Studies show that applying tea tree oil to wounds and skin irritations fights infections, reduces inflammation, and speeds healing. It’s also an excellent topical remedy for acne, and banishes blemishes and breakouts, fast. Tea tree oil isn’t safe to ingest, so use it topically or as a mouthwash. For breakouts and acne, dab a drop of tea tree oil directly on zits to clear them up and soothe redness. To ease inflammation and speed wound healing, dilute tea tree oil with coconut oil and smooth over skin. For oral candida, add a few drops to a glass of water, then swish and spit. You’ll also find tea tree oil in vaginal suppositories for yeast infection relief.
➍ Eucalyptus. A type of evergreen tree native to Australia, eucalyptus has powerful antibacterial, antiviral, and antiinflammatory effects, and can improve immune response. Eucalyptus oil is traditionally used for respiratory ailments, and studies show that it’s effective in treating bronchitis, sinusitis, asthma, chronic obstructive pulmonary disease (COPD), and other conditions. To open sinuses and clear congestion, add a few drops to a pot of steaming water, lean your face over the pot (don’t get too close, to avoid burning skin), cover your head with a towel, and inhale deeply. Or add a few drops to a diff user; combine it with oregano, tea tree, thyme, or rosemary for extra pathogen-fighting potential.
➎ Rose. Usually made from the Damask rose (Rosa damascena), rose oil comes in several forms. Rose otto is the essential oil derived by steam or water distillation of rose petals; the water liquid that remains is called rose hydrosol.
Some rose oils are extracted using a solvent, yielding what’s called rose absolute. While all are common in aromatherapy, rose otto is the preferred (though more expensive) form. Traditionally used to ease stress, soothe grief, and calm anxiety, rose oil is also considered an aphrodisiac, lifting mood and improving libido. It’s an excellent essential oil for skin conditions, especially dry, sensitive, or mature skin, and can also tame acne and blemishes. To soften, smooth, and heal skin, add a few drops to your regular moisturizer, or dilute one-to-one with sweet almond oil and apply directly to skin. Or inhale right from the bottle to relieve sadness and improve mood.
➏ Lemongrass. From Cymbopogon citratus, a tropical plant native to South Asia, lemongrass is rich in flavonoids and phenolic compounds that have potent antibacterial, antifungal, and anti-inflammatory properties. Studies show that it can reduce skin inflammation, treat infections, heal wounds, and control bacterial growth, and is effective even against drug-resistant bacteria. It’s also been shown to relieve arthritis pain, reduce gingivitis, improve oral health, and calm anxiety when inhaled. For inflammation and joint pain, add lemongrass oil to sweet almond oil or jojoba oil and massage into skin. Add a few drops to warm water and use as a mouthwash, or inhale directly from the bottle to ease anxiety and boost mood. The Healthy Edge
HE_APR20_EssentialOilsFeature_JS.indd 23
23
2/26/20 6:33 AM
T ➐ Clove. Derived from the clove plant (Syzygium aromaticum) native to Indonesia, clove oil is one of the richest sources of eugenol, a compound with powerful analgesic and antiseptic properties. It’s traditionally used to treat infections and relieve pain, and for its instant numbing effect in toothaches. Studies show that eugenol protects against C. albicans, E. coli, and other pathogens. It’s extremely effective in banishing athlete’s food and ringworm, and can ease itching, calm inflammation, and tame acne. Clove oil is also a powerful tool for overall dental care, and studies show that it relieves tooth pain, inhibits decalcification of teeth, and kills oral pathogens. For candida and other infections, add a few drops of clove oil to warm water and use as a mouthwash, or use whole or ground cloves in a tea. To soothe skin conditions, dilute clove oil with coconut or jojoba oil. For tooth pain, put a few drops on a cotton swab and apply directly to the affected tooth for instant relief.
➑ Rosemary. From the Rosmarinus officinalis plant, an aromatic shrub related to the mint family, rosemary essential oil is traditionally used for its mood-boosting and memoryenhancing effects. Studies show that inhaling rosemary can increase cognition, concentration, memory, and recall. It can also improve accuracy and performance on mental tasks. Rosemary also appears to bind to heavy metals, which have been associated with amyloid plaques in the brains of people with Alzheimer’s, and inhaling rosemary and other essential oils may improve brain function in people with dementia and Alzheimer’s. It’s also excellent for improving mood, increasing energy and reducing stress. In one study, people who inhaled rosemary had lower levels of the stress hormone cortisol. To enhance memory and cognitive performance, combine rosemary with lemon, lavender, or orange oil in a diff user. For instant energy and mood-boosting, sprinkle a few drops on a handkerchief or take a whiff right from the bottle. 24
ESSENTIAL TIPS:
how to use oils
Essential oils are used in one of three ways: inhaled, applied directly to the skin, or ingested. In general, inhalation is best for mood effects, such as stress relief or energy boosting. For skin conditions, topical applications are most effective. Some ways to use them: ❱
For inhalation: Combine essential oils with water in a spray bottle and spritz your room. Or use a diffuser—a small device that disperses scent via steam. Spray essential oils on your pillowcase, add to a sink or pot of warm water to steam your face, or sprinkle a few drops on a cotton ball, handkerchief, or tissue and inhale. You can also take a whiff directly from the bottle. Just be sure not to touch your nose to the opening, and don’t exhale into the bottle—moisture degrades the oils.
❱
Topically: Add a few drops to a carrier oil, such as jojoba, sweet almond, or coconut oil. You can also sprinkle essential oils into bathwater, use in compresses, mix with your regular moisturizer or, in some cases, apply directly to skin. Most should be diluted to avoid irritation, unless you’re using a cotton swab to apply directly to a blemish, insect bite, or sore tooth.
❱
For systemic relief of nausea and digestive issues, and to heal candida: Use a few drops in teas; they won’t mix with water, so stir a few drops into a tablespoon of honey or agave, then add to hot water. Some essential oils, including cypress, eucalyptus, birch, white fir, and cedarwood, should never be ingested. Check the bottle first before consuming essential oils.
April 2020
HE_APR20_EssentialOilsFeature_JS.indd 24
2/26/20 6:33 AM
The #1 Best-Selling Mushroom Supplement Brand in the U.S.†
SUPPORT YOUR IMMUNE SYSTEM* With Premium Quality Mushroom Mycelium Formulas
Host Defense® offers both breadth and depth in terms of formulas and delivery formats for solutions to support your immune needs.* Find Your Mushroom™ at your local health food store and online at HostDefense.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. † SPINSscan Natural / Natural Products Supermarkets > $2MM / Total US - Natural Channel / Mushrooms Ingredient Report / 52 Wks Ending 9/08/19
HE_APR20_EssentialOilsFeature_JS.indd 25
2/26/20 6:33 AM
4 Keys to Keeping the Blues Away BY MARY ANN O’DELL, MS, RDN
APRIL SHOWERS BRING…THE BLUES? It’s something everyone deals with at some point, and many people experience mild depression, or “the blues,” during seasonal changes, and especially during gray rainy days. Depression and stress can increase digestive troubles, sleeping problems, and other health issues. Many factors that contribute to mild depression can be controlled and changed to help reduce the chance of experiencing depression. Here are 4 keys to help fight the blues.
MOVEMENT HELPS MOOD. Exercise raises endorphin levels (the feel-good hormones), which are commonly found to be low in depression. Exercise is associated with decreased anxiety and depression, and increased self-esteem and happiness. Something as simple as even a short, brisk walk can make you feel better.
REST ENHANCES REJUVENATION. Lack of sleep means less time for your body to recuperate from the previous day’s activities. The result can be irritability, moodiness, and even adrenal exhaustion. Be sure to cut back on caffeine, especially later in the day, to avoid sleep problems associated with overstimulation. Try doing deep breathing exercises in the evening to calm body and mind. Utilize aromatherapy to help enhance sleep.
CONTROLLING STRESS CALMS NERVES. Adaptogens, such as eleuthero and ashwagandha, can help by balancing the body’s response to physical and emotional stress, promoting an increase in physical and emotional endurance. Research also suggests that deficiencies of vitamin B12 and folic acid may be related to the development of depression, and since the B vitamins are used up faster during stressful situations, they should be replenished on a daily basis.
HAPPINESS TAKES GUTS. Since scientists have discovered the “second brain”—neurons in the intestinal tract that communicate like neurons in the brain—there has been more focus on the gut-brain connection. Inflammation in the gastrointestinal (GI) tract can play a role in developing depression and “brain fog.” Controlling inflammation and supplementing with probiotics may result in more GI balance and improvement in brain function and symptoms of mild depression.
Michael’s
Ashwagandha Complex Adrenal support.* With adaptogenic herbs ashwagandha & rhodiola.* High-potency, concentrated support.
26
Jarrow
Jarro-Dophilus Mood Gut-brain probiotic.* Digestive probiotics + GABA to support the gut-brain axis.* With four clinically documented probiotic strains.
April 2020
HE_APR20_26-27_JS.indd 26
2/26/20 6:32 AM
5 Steps to Stress Free Living BY MARY ANN O’DELL, MS, RD
STRESS IS A NORMAL PART OF LIFE, something we all deal with to varying levels. Our body is equipped to handle stress for short periods of time, but longterm activation of the stress response can cause an imbalance in the body, resulting in problems such as digestive disorders, ulcers, high blood pressure, illness, skin disorders, and other health issues. Natural remedies and lifestyle changes can calm frazzled nerves, and help restore balance. Do something good for yourself by utilizing these 5 steps to relax and reduce stress levels: 1. Take a Deep Breath. Sometimes, just stopping and taking a deep breath can help you refocus and refresh. Try deep breathing and yoga exercises during the day and before bed to help you stay calm. 2. Make Time for Exercise. Exercise is an important part of stress reduction and
good health. It helps you look and feel better. Something as simple as a short walk in fresh air can ease tension and allow you to handle stress better. The key is finding something you enjoy—walking, yoga, swimming, whatever it is—and adding it to your routine.
Water-soluble vitamins, B-vitamins, and vitamin C are most affected and should be replenished on a daily basis to support nerves and adrenals. To help ease nerves, sip on soothing passion flower tea, an herb that nourishes and supports nerve function.
3. Get Some Sleep. Getting a good night’s sleep helps with overall stress reduction. Take a hot bath before bed and use aromatherapy oils such as lavender or lemongrass to relax the body and calm the nerves. If you have trouble sleeping, try a gentle, natural sleep aid containing the mild sedative herb, valerian.
5. Adapt with Adaptogens. Adaptogens are herbs that can increase resistance to stress and have a normalizing or tonic effect on the body. These herbs are great because they help you handle stress, but also help maintain energy levels. Good adaptogens include ashwagandha and rhodiola.
4. Nourish Nerves and Adrenals. During stressful situations, nerves feel frazzled and the adrenal glands work overtime. The body can become depleted of important nutrients needed for normal stress hormone function.
While we can’t avoid stress, stress does not have to control us. Take care of yourself when stress is common in your life. Maintaining good health and wellbeing will also help you stay calm, cool and stress-free.
The Healthy Edge
HE_APR20_26-27_JS.indd 27
27
2/26/20 6:32 AM
pure beauty
By Sherrie Strausfogel
native american beauty secrets Harness the wisdom of the original Americans for healthier hair and skin
N
ative Americans were experts at using what nature provided for their medicine cabinet and personal care. No matter where they roamed, they sought out plants for healing. The tribes that inhabited the area that is now Sedona, Ariz., were particularly adept at using aloe, agave, juniper, prickly pear, and yucca to care for their skin and hair.
Aloe Desert-dwelling Native Americans used aloe
Did You Know?
The natural compounds that keep desert plants hydrated can work the same wonders on your skin and hair.
vera gel to expedite wound healing, soothe sunburn, and hydrate skin. Cooling aloe is antimicrobial, antibacterial, antifungal, anti- inflammatory, and antioxidant. Aloe also has phytosterols that help soothe itches and irritation. The bioactive compounds in the plant are rich in vitamins A, B, C, D, and E as well as magnesium, potassium, and zinc that aid healing.
Agave Best known as the tequila plant, many species of agave thrive throughout the Southwestern desert. Agave nectar is antimicrobial and was mixed with salt by Native Americans to heal skin conditions. Agave’s sugars soften skin and lock moisture inside hair. These sugars form complex bonds with internal proteins to add strength, resiliency, and elasticity to skin and hair.
Prickly Pear Native Americans ate the prickly pear and used oil from the fruit’s seeds to help strengthen skin and hair. The oil contains twice as many proteins and fatty acids as argan oil, and is rich in vitamin E, making it an excellent remedy for damaged or mature skin and dry hair. Linoleic and oleic fatty acids help moisturize and restore skin’s elasticity. The vitamin K in prickly pear helps to brighten dark spots and under-eye dark circles.
Juniper Native Americans discovered that juniper berries produce a stimulating, astringent, and detoxifying oil. They used it to remove impurities. Today, juniper oil is a key ingredient in detox skin products. It can balance oily skin and open blocked pores and keep them clear. Juniper improves circulation and reduces swelling, making it an ideal ingredient in massage oil. Yucca Native Americans used the juice from the yucca root to make soap and shampoo because of its ability to lather. Since it’s packed with vitamin C and other antioxidants that soothe and nourish the skin and scalp, they also used it to treat ailments from acne to hair loss. Yucca is also anti-inflammatory, antibacterial, and detoxifying. 28
Revive and soothe your skin with Reviva Rosewater Facial Spray. Aloe, Panax ginseng, and hyaluronic acid help skin retain moisture, while rose and calendula extracts soothe and calm skin. Use on clean skin to tone or mist over your finished makeup to set and refresh.
Soak away daily pollution with Abra Therapeutics Grapefruit & Juniper Cellular Detox Bath. Juniper berry, burdock, and dandelion protect skin from free radical damage caused by air pollution. Essential oils of grapefruit and juniper tone and refresh skin.
Balance out oily skin with Earth Science Clarifying Facial Wash. This mild foaming cleanser boasts a high amount of aloe vera to nourish skin. This formula gently removes oil and other residues while oil-free moisturizers keep skin soft, never dry. Extracts of cucumber, sea kelp, birch bark, and lavender refresh the skin. Revitalize your hair and scalp with therapeutic Desert Essence Tea Tree Replenishing Shampoo. Eucalyptus helps reduce flaking, while prickly pear and yucca add moisture and shine to dry, dull hair. Tea tree oil cleanses without stripping hair’s natural oil, while peppermint oil soothes the scalp.
April 2020
HE_APR20_PureBeauty_JS.indd 28
2/26/20 6:41 AM
What do you get when you combine digestive enzymes and probiotics in one convenient formula?
A happy gut means a happy you. And that’s just what you get with Enzyme Probiotic Complex. It helps keep your system smiling with 9-active, naturally-based enzymes that break down fats, carbohydrates and proteins into absorbable nutrients.* And, 2 billion bio-active probiotics^ that help with your natural digestion and support your system with friendly microflora.* The result? Gut happiness! Plus, the confidence of knowing you’re getting comprehensive digestive support from just one complex. (Insert smile here)
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES
*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. ^At Time of Manufacture
HE_APR20_PureBeauty_JS.indd 29
www.AmericanHealthUS.com
©2020 American Health, Inc. | 19-AH-1302
2/26/20 6:41 AM
clean eating
By Melissa Diane Smith
the health benefits of going organic
F
irst, understand the difference between organic farming and conventional. Certified organic farmers may not use synthetic chemical pesticides, artificial fertilizers, genetically modified organisms (GMOs), and unnecessary hormones or antibiotics. Instead of these toxic substances, they use practices that restore, maintain, and enhance soil and ecosystem health. This type of farming translates to more nutritious foods. Organic foods have 18–69 percent higher concentrations of healthprotective antioxidants—along with lower levels of toxic heavy metals and pesticides— than conventionally grown foods, according to a 2014 meta-analysis examining 343 peer-reviewed publications in the British Journal of Nutrition. Organic farmers don’t use synthetic chemical pesticides, while conventional farmers apply, on average, 2–12 synthetic pesticides to their crops. According to a study published earlier this year in the peer-reviewed journal Environmental Research, families who switched to an organic diet rapidly and dramatically reduced their exposure to four classes of pesticides—by an average of 60 percent after just six days of eating organic. Limiting that exposure is important, especially for kids. Residues of some pesticides can trigger subtle changes in a child’s development, and have been linked to a wide range of health problems including attention deficit hyperactivity disorder (ADHD), autism, reduced fertility, obesity, and certain forms of cancer.
Lower Risk of Cancer A study reported in October 2018 in JAMA Internal Medicine found that eating organic can significantly cut your risk of developing cancer. The study, which followed close to 70,000 adults for five 30
Removing GMOs and pesticides from your diet can seriously reduce your body’s toxic burden
and allergies, and eventually experienced years, found a 25 percent decrease in the an anaphylactic reaction. When she risk of all types of cancer among regular adopted an all-organic diet, she recovered consumers of organic foods, compared to her health so much that she no longer feels people who eat organic less often. The she has a disability, and her children association was particularly marked in overcame their health problems, too. breast cancer among postmenopausal This type of evidence is anecdotal. But women (34 percent decreased risk) and in Perlmutter explains that multiple aneclymphoma (a staggering 76 percent dotes make up data, meaning that each decreased risk). individual anecdote accumulates to a “Things like cancer don’t just body of information that we can happen. They happen for a call data. Plus, those anecdotes reason,” says Grain Brain matter to those individuals, author David Perlmutter, dramatically improving MD. And now we’re seeing Pesticide residues have been linked to several their lives in significant connections between the health issues in kids, so health-enhancing ways. mechanisms of cancer and limiting their exposure mechanisms by which by eating organic is important. glyphosate changes human Taming Toxins physiology to increase the risk It makes sense why eating of cancer, Perlmutter says. organic foods would upgrade health to overcome disease, Perlmutter says. The herbicide glyphosate, for Growing Evidence example, is a metal chelator, antibiotic In addition to studies that show benefits, (that can kill good bacteria), endocrine or success stories of people explaining how hormone disruptor, and probable human they recovered from numerous ailments carcinogen. For all of these reasons, it sets after switching to an organic diet are up what he calls “a perfect storm” of ways growing. A documentary called Secret it deteriorates body health. Ingredients shares personal accounts By eating organic foods that aren’t of more than a dozen people who sprayed with glyphosate and other turned around serious health condipesticides, people remove the ingredients tions—including breast cancer, infertility, that cause the most toxic burden for the and life-threatening food allergies—after body’s best function, and doing that helps adopting an organic diet that avoided restore the body’s innate ability to heal GMOs and food sprayed with pesticides. itself, no matter what health condition For example, Kathleen DiChiara and her each of us has. family were struggling with 21 chronic In her practice in Northern California, diseases. Kathleen experienced a severe veteran pediatrician Michelle Perro, MD, health crisis— sudden onset neuropathy in co-author of What’s Making Our Children her legs, followed by surgery, followed by paralysis and chronic pain syndrome. Her Sick? has seen similar clinical data. Perro children suffered from chronic conditions says switching to an all organic diet doesn’t of their own. Her oldest son had autistic just help dramatically improve the health spectrum disorder. Her middle son had of the children who are most sick. It offers asthma, chronic bronchitis, bloating, and health benefits for all members of the mood swings. Her youngest son had rashes family, some quite dramatically.
Did You Know?
April 2020
HE_APR20_CleanEating_JS.indd 30
2/26/20 6:32 AM
HE_APR20_CleanEating_JS.indd 31
2/26/20 6:33 AM
natural gourmet
By Mary Margaret Chappel
pesto perfection Our homemade pesto shines in this wholesome, gluten-free salad
B
ursting with fresh garden herbs and vegetables, pesto is not only full of antioxidants, but it also gives simple dishes instantly elevated flavor. And nowhere is that more apparent than in this simple spring tabbouleh. It’s also extremely versatile. Just add a little more liquid to our Sun-Dried Tomato Pesto, and it makes a great sauce for pasta or polenta.
Sorghum and Sun-Dried Tomato Pesto Tabbouleh Serves 6 Sorghum is a gluten-free grain that is gaining popularity and becoming more available in stores. It has a chewy texture similar to couscous. ½ cup sorghum, rinsed and drained ½ cup Sun-Dried Tomato Pesto (see recipe below) 1 English cucumber, peeled and diced (2 cups) 2 cups halved grape or cherry tomatoes 1 cup chopped fresh basil, parsley, or cilantro 8 green onions, thinly sliced (1 cup) 2 Tbs. lemon juice 1. Combine sorghum and 1 cup water in medium saucepan; bring water to a boil. Cover pan, reduce heat to medium-low, and simmer 1 hour, or until grains are tender. Drain, and transfer to bowl. 2. Stir pesto into hot sorghum, then allow mixture to cool. Once sorghum is cool, stir in remaining ingredients, and season with salt and pepper, if desired. Let stand 1 hour or refrigerate overnight for best flavor Per 1-cup serving: 175 cal; 4g prot; 10g total fat (1g sat fat); 20g carb; 0mg chol; 23mg sod; 3g fiber; 6g sugars
32
Did You Know? Sun-dried tomatoes contain a higher concentration of lycopene and vitamins A and C than fresh tomatoes.
Sun-Dried Tomato Pesto Makes 2 cups Sun-dried tomatoes have such a rich, robust flavor that this sauce needs no cheese to taste decadent. 3 oz. dry-pack sun-dried tomatoes, sliced (1 cup) 1 cup packed fresh basil, parsley, or cilantro leaves 3 cloves garlic, peeled ½ cup olive oil ½ tsp. salt, optional ¼ tsp. freshly ground black pepper
1. Place sun-dried tomatoes in small bowl, and cover with boiling water. Let soak 5 minutes, then drain, and discard liquid. Cool. 2. Place tomatoes, basil (or parsley or cilantro leaves), and garlic in food processor, and process until finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper. Per 1-Tbs. serving: 75 cal; <1g prot; 7g total fat (<1g sat fat); 3g carb; 0mg chol; 14mg sod; <1g fiber; 2g sugars
April 2020
HE_APR20_NaturalGourmet_JS.indd 32
2/26/20 6:40 AM
Wedderspoon
Vegan Robs
Plant-Based Puffs
Multifloral Manuka Honey KFactor 12
Snack puffs that are delicious, healthy, & fun!
The original functional food.
Sorghum-baked puffs with tasty flavor.
Raw manuka sourced exclusively from New Zealand.
Vegan, gluten-free, and non-GMO.
Use as a home remedy, sweetener, or topically for beauty.
Yum V’s
Paragon Plus™
Congestaleve™
Heartburn Relief White Chocolate
Immediate respiratory system support.*
Helps relieve symptoms of heartburn, acid indigestion & sour stomach.*
With osha, yerba santa, garlic, oil of oregano, & more.
Supplies 300 mg calcium.
Concentrated liquid extract in convenient capsule form.
Vegan, gluten-free, & nut-free.
Chocolate instead of chalky tablets.
We know how to keep up with keto.
Knowing what’s truly good for you can be confusing. Our Goodness Gurus can clear things up. So when you're in the store, seek them out and ask them anything.
We've got the answers to keep you feeling good, inside and out.
HE_APR20_NaturalGourmet_JS.indd 33
2/26/20 6:41 AM
PLATE CHANGE
Feel the Difference That the Right Daily Multi Can Make in Your Life! Achieve real physical and mental energy with the high-powered nutrition in Source of Life GOLD! This high potency multivitamin feeds your body so you can perform at your best, without the jitters or crash associated with other available “energy” options. • Organic Whole Food Vitamins & Minerals • 120 Full Spectrum Concentrates & Extracts • Enzymes & Probiotics for Enhanced Absorption • Non-GMO, Vegan & Hypoallergenic NATURESPLUS.COM
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Paragon Plus™
Herbal E-Z Rest™
Supports rest and relaxation.* With a blend of valerian, hops, passionflower, chamomile, and skullcap. Enhanced with calcium and magnesium.
*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace *These statements havepersons not been evaluated by the Food & Drugself Administration. These areyou. not intended diagnose, treat, cure, or prevent any disease. This information is presented as medical advice. Because and circumstances can vary, treatment may not products be right for Consult atoqualified information for andadvice is not meant to replace advice. Because persons and circumstances self treatment healthgeneral care practitioner pertaining to anymedical particular person or case or before beginning any can newvary, exercise, diet, or may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular personprogram. or case orUse before beginning diet, or supplementation program. Use products only per label direction. supplementation products onlyany pernew labelexercise, direction.
HE_APR2020_BackCovers_JS.indd 34
2/26/20 6:42 AM
