Chamberlin's Healthy Edge January 2018

$3 free

JANUARY 2018

WINTER WELLNESS

HEARTHEALTHY HAWTHORN BERRY P. 10

Our Before, During, and After Guide to

Colds & Flu EAT SMART

HOW TO AVOID COMMON NUTRIENT DEFICIENCIES

ESSENTIAL ENERGY

PUT THE PEP BACK IN YOUR STEP WITH CARNITINE

plus MEMORY SAVERS

A 5-STEP PLAN TO STAVE OFF ALZHEIMER’S HE_Jan18_FrontCovers_JS.indd 2

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Renew Life

Daily Balance Probiotics + Organic Prebiotics *HW HYHU\GD\ GLJHVWLYH DQG LPPXQH VXSSRUW ZLWK WKLV QHZ FRPSUHKHQVLYH EOHQG 7KH EOHQG RI PXOWLSOH SURELRWLF VWUDLQV SOXV 2UJDQLF ;26 SUHELRWLF KHOSV WR FRQWLQXDOO\ UHSOHQLVK D KHDOWK\ JXW EDFWHULD EDODQFH WR PDLQWDLQ GLJHVWLYH KHDOWK DQG UHJXODULW\ 7KLV VXSSOHPHQW LV IRUPXODWHG ZLWKRXW JOXWHQ GDLU\ RU VR\

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Hyalogic Yum-V’s Complete

White Chocolate Flavor Probiotic (QMR\ WDNLQJ \RXU SURELRWLFV OLNH D WDVW\ SLHFH RI FKRFRODWH 7KHVH QHZ VXJDU IUHH FKHZDEOHV SURYLGH SURELRWLFV DQG SUHELRWLF ȴEHU WR KHOS WUHDW RFFDVLRQDO GLJHVWLYH XSVHWV DQG WR VXSSRUW D KHDOWK\ LPPXQH V\VWHP &RQWDLQV ELOOLRQ PLFURȵRUD

Nature’s Way

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Beauty from Within HA Gummy 7KLV JUHDW WDVWLQJ EHUU\ JXPP\ FRQWDLQV PJ RI K\DOXURQLF DFLG +$ DQG LV GHVLJQHG WR ZRUN IURP WKH LQVLGH RXW UHSOHQLVKLQJ DQG K\GUDWLQJ WKH VNLQ 7KH XQLTXH IRUPXOD KHOSV VXSSRUW KHDOWK\ FROODJH DQG SURPRWH YLEUDQW KDLU KHDOWK\ QDLOV DQG JORZLQJ VNLQ

Tumerica

Turmeric-Rich Skin Care (DFK 7XPHULFD IRUPXOD FRQWDLQV WKH VLJQDWXUH LQJUHGLHQW WXUPHULF along with other QDWXUDO H[WUDFWV DQG HVVHQWLDO YLWDPLQV WKH VNLQ QHHGV IRU D \RXWKIXO KHDOWK\ DQG UDGLDQW ORRN 7KHVH IRUPXODV DUH JUHDW IRU DOO VNLQ W\SHV LQFOXGLQJ VHQVLWLYH VNLQ Facial Cleansing Oil LV DQ H΍HFWLYH ZD\ WR UHPRYH PDNHXS FOHDQVH DQG QRXULVK WKH IDFH 5HIUHVK K\GUDWH VRRWKH DQG UHMXYHQDWH ZLWK Facial Soothing Toner ZLWK URVH ZDWHU DQG SURPRWH KHDOWK\ FHOO JURZQ ZLWK WKH DQWLR[LGDQW ULFK Facial Repair Serum Hair + Body Oil H΍HFWLYHO\ PRLVWXUL]HV DQG SURWHFWV ERWK KDLU DQG VNLQ ZLWK FRFRQXW RLO DQG WXUPHULF

11/21/17 1:06 PM

Mary Ann O’Dell MS,RD

Green Beaver

Sensitive Skin Care Take care of your face naturally, feel vibrant, fresh and clean with these aloe-based formulas HÎ?HFWLYH IRU VHQVLWLYH DQG acne-prone skin. Extra gentle, stingless Makeup Remover XVHV RUJDQLF VXQČľRZHU RLO and grape seed oils remove makeup, and aloe vera to soothe and calm skin. Feel clean, fresh and balanced with the Gel Cleanser containing soothing aloe vera and chamomile plus purifying grapefruit. The Exfoliant gently remove dead skin cells without irritating you skin. The non-greasy Day Cream combines aloe vera , antioxidant green tea, and moisturizing plan toils keep skin balanced throughout the day.

Annemarie Borlind

Beauty Essentials (Î?HFWLYH IRUPXODV WR FRPSOHPHQW \RXU daily cleansing routine. Reduce the appearance of wrinkles and increase the moisture-retaining ability of your skin with Ceramide Vital Fuid, rich in yeast protein vitacell, vitamins C and E. Enhance skin’s radiance or ERRVW Č´UPQHVV ZLWK Rose Blossom Revitalizing Care or Orange Blossom Energizer. These innovative 2-phase products contain valuable plant oils and blossom extracts.

Vitamin C

Vitamin C is a well-known nutrient commonly used for immune challenges like colds and allergies, but its uses go beyond immunity.

Blood Pressure. Vitamin C is important for blood pressure control. One study found that a daily dose boosted the health of the endothelium - the thin layer of cells lining blood vessels – which may boost overall heart health.

Stress Control. Research suggests vitamin C may be a useful part of a stress reduction program. One study found that people with high levels of vitamin C do not show the expected mental and physical signs of stress, and they recover from stressful situations faster than people with low levels of vitamin C in their blood.

Respiratory Health. Research has also IRXQG EHQHČ´WV LQ DVWKPD ZLWK RQH VWXG\ Č´QGLQJ WKDW VXSSOHPHQWLQJ ZLWK YLWDPLQ & KHOSHG DVWKPD VXÎ?HUHUV UHGXFH WKH amount of drugs needed to control asthma symptoms.

Vitamin C is found in bell peppers, leafy greens, citrus fruits, berries and tomatoes.

If you choose to supplement beyond diet, look for newer forms of vitamin C, combined with nutrients like lipoic acid, which make it easier for the body to use this essential nutrient.

The Dirt

Oral Care Make brushing awesome again with the The Dirt, formulated with 100% natural food grade ingredients that assist your mouth’s natural maintenance process.

Clean teeth with the spiced trace mineral Tooth Powder IRU D IXQ DQG HÎ?HFWLYH alternative to toothpaste, or try the MCT Oil Toothpaste that combines the antibacterial properties of MCT oil with the detoxifying EHQHČ´WV RI EHQWRQLWH FOD\ The Oil Pulling Mouthwash works both ways, as a sesame oil pulling formula, or a quick refreshing mouthwash. Carry the Breath Spray for fresh breath anytime from MCT Coconut oil, essential oils, and stevia extract.

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Paragon PlusTM AccuraC™500 0 • Antioxidant protection.* • Protects the body’s cells from free radical damage.* • Vitamin C complex enhanced with threonic acid & alpha lipoic acid.

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January 2018

features 18 7 Common Nutrient Deficiencies Even if you eat a balanced, whole-foods diet, you may still be lacking in several vital nutrients. Here’s a look at some of the most common deficiencies— and what you can do about them.

22 Prevent, Treat, Recover: A Flu Guide

Baked Halibut with Roasted Cherry Tomatoes, Basil, & Pine Nuts

With cold and flu season in full swing, prevention is foremost on everyone’s mind. But if you do wind up getting sick, it’s also important to know how to treat your illness—and heal afterward.

p. 31 departments NEWS FLASH

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DETOX

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

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Energy Essential. Carnitine can help put the pep back in your step, but that’s just the tip of the iceberg for this versatile nutrient.

HERBAL ADVISOR

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Heart-Healing Herbs. Research demonstrates that after a heart attack, these botanicals can assist in recovery.

HEALING EDGE

12 14

Remember When? A cutting-edge brain-health plan to help stave off Alzheimer’s and other forms of dementia.

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JOINT PAIN

17

Natural ways to ease the ache, quell inflammation, and support joint health.

PURE BEAUTY

28

Oh-So-Soft Hair, Skin, and Nails. Just a few drops of organic nut oils can provide big beauty benefits.

NATURAL GOURMET

Baby on Board. The best natural strategies for preventing birth defects.

EXPERT’S CORNER

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Get a fresh start to the New Year with this gentle cleansing regimen.

30

Southern (Italian) Style. Reap the benefits of the Mediterranean diet with authentic Italian cuisine.

CLEAN EATING

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Low-Carb Winter Veggies. Clean up your favorite winter dishes with these satisfying alternatives.

January 2018

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Discover the Dr. Ohhira Difference!™ Why I Recommend This Whole-Food Probiotic Superior health requires humans to have the correct balance of vigorous, beneficial bacteria.

The same holds true for plants and animals and is a common thread that connects us all.

Unfortunately this balance is often disturbed due to modern living, stress, bad food choices and medication. This is where Dr. Ohhira’s Probiotics® come in. A ‘Whole Food’ supplement, it is nurtured through a three-year, natural temperature fermentation process that includes all-natural, seasonally harvested ingredients. It is the only gut health supplement that incorporates prebiotics, probiotics and postbiotics. I take Dr. Ohhira’s myself and recommend them to my family and friends. Experience homegrown health with Dr. Ohhira’s entire line of probiotic formulations including Propolis PLUS®, and the Kampuku Beauty Bar™.*

Naturally Yours,

Howard Garrett “The Dirt Doctor” National Talk Show Host President of the Texas Organic Research Center

Find these formulas at better health food stores nationwide. www.EssentialFormulas.com • (972) 255-3918 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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editor’s letter Healthy New Year Every January, many of us make a list of resolutions—only to see them fall by the wayside before Valentine’s Day. The key to success is often found in making smaller, realistic changes that can improve our overall health. And that’s what this issue of The Healthy Edge is all about.

First, no matter what your personal goals are for the coming year, it’s hard to get started if you’re sick. “Prevent, Treat, Recover: A Flu Guide” (p. 22), offers the best natural ways to ward off colds and flu, plus advice on treatment and recovery if you do get the sniffles.

A gentle detox plan is a great way to kick off the New Year by flushing out toxins and giving your body a “tune up.” Turn to p. 16 for a simple cleanse that can help you get 2018 off on a healthy foot.

Basic changes to the way you eat can often be a more realistic way to shed pounds—and support overall health—than the latest fad diet. To that end, “7 Common Nutrient Deficiencies” (p. 18) offers tips on getting the important nutrients that your body needs to function optimally.

“Southern (Italian) Style” (p. 30) profiles regional cuisine packed with the benefits of the Mediterranean diet. And “LowCarb Winter Veggies” (p. 32) provides tasty alternatives to typically starchy winter fare—a change that your waistline and your taste buds will approve.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Chief Innovation Officer Jonathan Dorn jdorn@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 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III THE HEALTHY EDGE. Vol. 7, No. 12 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.

January 2018

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Black Seed Oil P remium Qu a lit y

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For centuries Black Seed Oil has been revered by the people of the middle east and northern Africa. Black Seed Oil is also known for its unique flavor and health promoting properties.* Bio Nutrition uses Premium quality cold pressed Black Seed Oil (Nigella Sativa) naturally containing Thymoquinone and essential fatty acids.

MADE IN

USA Bio Nutrition, Inc. Oceanside, NY 11572 U.S.A. www.bionutritioninc.com 516-432-1590 *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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newsflash Vitamin D Clue:

YOUR SHADOW The low UV index of winter sun makes it difficult, if not impossible, for us to make vitamin D, increasing the odds of colds, flu, and feeling blue. To tell if the sun is strong enough to make any vitamin D at all, look at your shadow, suggests the Linus Pauling Institute. If your shadow is the same height as you, or shorter, you can make some vitamin D. But if it’s longer, you’re out of luck. In both cases, the institute recommends getting 2,000 IU of vitamin D daily, from food and supplements, to maintain optimum levels. Before supplementing, however, it’s best to get your vitamin D levels checked with a blood test that’s usually covered by health insurance.

1.2 MILLION WORK DAYS The United States loses the equivalent of 1.2 million workdays—and $411 billion in productivity each year—because people don’t sleep enough, according to research by the non-profit RAND Corporation. And those who usually sleep less than 6 hours have a 13-percent higher risk of death.

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When it’s cold outside, root vegetables make good comfort foods, and some are especially good at controlling blood sugar and warding off diabetes. According to research that tracked the diets of more than 340,000 Europeans, such underground superfoods include carrots, radishes, celeriac, turnip, beetroot, and two less common ones—salsify, which looks like a skinny parsnip and tastes like artichoke, and rutabaga, a cross between cabbages and turnips that makes a great lower-carb alternative to potatoes. Once peeled, rutabagas can be cooked and mashed, sliced and roasted, or spiralized as a veggie pasta alternative.

underground superfoods

good for blood sugar

SURPRISING COLD AND FLU FIGHTER:

cinnamon Beyond delivering flavor, cinnamon has antiviral properties that can stave off cold, flu, and other viruses, according to lab research at the New York School of Career and Applied Studies in New York City. “The results validate our belief that a diet that includes a tablespoon of cinnamon once or twice per day can be effective in eliminating or preventing viruses from infecting humans and causing sickness, such as colds, flu, and even herpes,” said researcher Milton Schiffenbauer, PhD. Ceylon cinnamon, validated in the study, is less common and higher priced than cassia cinnamon, but the Ceylon variety is generally recommended for health benefits, as cassia can be toxic at very high doses. Adding Ceylon cinnamon to coffee can be a tasty, low-calorie alternative to sugar, cream, or other calorie-rich flavoring.

January 2018

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supplement advisor

By Vera Tweed

energy essential Carnitine can help put the pep back in your step, but that’s just the tip of the iceberg for this versatile nutrient

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f energy drinks are among your favorites,, you may be getting some carnitine with each swig, because it’s a popular ingredient in energy and workout formulas. And it has many more uses, including improving heart function, relieving leg pain from poor circulation, helping to control blood sugar, restoring energy in chronic fatigue syndrome, enhancing male fertility, and improving memory, mood, and attention problems.

Why does carnitine do so many different things? Because it’s in nearly every cell of the human body and enables a basic process that keeps us alive and kicking: energy production.

What Is It? Carnitine is an amino acid named after the Latin word for meat, “carnus,” since meat is its richest food source. It’s classified as a “conditionally essential” nutrient, which can be a bit confusing. Essential nutrients, such as basic vitamins and minerals, are those the human body can’t live without and can’t make by itself, so they must be obtained from food sources. In the case of carnitine, our bodies can make it from two other amino acids, lysine and methionine, but may not make enough.

A rare genetic disorder can interfere with normal carnitine production, and some antibiotics and health conditions can impair its absorption. In such cases, the deficiency can be life threatening or severely debilitating, and doctors prescribe carnitine supplements.

For everyone else, the “conditional” aspect of carnitine is less clear: if your body makes enough, you don’t need more; if your body doesn’t make enough, you do.

Unfortunately, there are no governmentrecommended daily intakes of the nutrient to use as a guideline. But what we do know is that the body needs adequate amounts 8

of vitamin C, iron, niacin, and vitamin B6, as well as lysine and methionine, to make carnitine. And since most Americans don’t eat a perfect diet, chances are that most of us are lacking some of these nutrients.

How It Works Carnitine is sometimes described as a fat burner, but that doesn’t mean it’s a weight-loss elixir. Carnitine enables cells to convert fat into energy. The heart, for example, needs to burn fat for at least 60 percent of its energy, and skeletal muscles and the brain are other big consumers of fat as fuel. Equally important, carnitine removes the toxic by-products of energy production from cells. Without enough carnitine, energy production isn’t optimum and can lead to a variety of symptoms.

Two Types of Carnitine Supplements may contain l-carnitine or acetyl-l-carnitine, which is more easily absorbed by the brain. Some uses of the two forms overlap, but overall, acetyl-lcarnitine is generally taken for symptoms relating to the brain and nervous system, while l-carnitine is used to enhance physical function, including: • Endurance and sports performance • Heart conditions • Blood vessel and circulation problems • Unhealthy cholesterol levels • Anorexia • Diabetes • Chronic fatigue syndrome • Overactive thyroid • ADD On the other hand, acetyl-l-carnitine is usually used to improve:

• Alzheimer’s disease • Diabetic nerve pain • Down syndrome • Nerve pain related to AIDS drugs • Facial paralysis • Lyme disease • Infertility in men • Peyronie’s disease

Carnitine and Thyroid Function High doses of carnitine can contribute to low thyroid. But for an overactive thyroid, it can be an effective alternative treatment to drugs or surgery.

False Alarm A few years ago, one study raised concerns that the nutrient may be the culprit in higher rates of heart disease among red-meat eaters. More recent research, however, shows that this risk is actually related to an imbalance of gut bacteria. To help prevent such an imbalance, choose meat without antibiotics, hormones, pesticides, and herbicides (found in industrial animal feed), and take probiotic supplements that contain a variety of beneficial bacteria.

Irwin Naturals Brain Awake Jarrow CarnitAll Carnitine Complex

Paragon Plus L-Carnitine Liquid

• Memory problems • Depression in older people

January 2018

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INTRODUCING

Solgar Energy Kicks ®

the

NATURAL

Caffeine Energy Source.

©2017 Solgar, Inc.

I S N 'T

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artificial colors, sweeteners or flavors

WONDERFUL?

*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. † Vitamin B12 supports energy by aiding in the conversion of food into energy.

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herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

heart-healing herbs Research demonstrates that after a heart attack, these botanicals can assist in recovery

T

hat’s what they say. “As serious as a heart attack.” A cliché, but so true. Hopefully you will never have one, but statistics are not in your favor. Cardiovascular disease is the leading global cause of death, accounting for well over 17 million deaths per year, a grim figure predicted to grow to more than 23.6 million by 2030. About one in three deaths in the United States is attributed to cardiovascular disease.

It claims more lives than all forms of cancer combined.

Modern medicine often helps people survive a heart attack, but once a patient has been stabilized, it’s critical to commit to some serious recovery. Think exercise, of course, but three outstanding heart herbs may speed the healing.

Hawthorn Hawthorn is the European Swiss Army knife of herbs for safe and effective treatment of heart and circulatory

disorders. The plant contains a wide assortment of bioflavonoid complexes; traditionally, the berries have been used, but modern research has confirmed the content of active ingredients in other parts of the plant.

Hawthorn improves flow in arteries and improves circulation to the heart.

Several studies have shown that hawthorn extracts can lower blood pressure. One British study successfully used hawthorn to lower blood pressure in diabetics. A meta-analysis of 14 randomized, placebo-controlled clinical studies found that a combination of herbs including hawthorn leaf improved heart function in patients with chronic heart failure. Several recent studies have found hawthorn to reduce heart damage during or after a heart attack.

A common dose is 80–300 mg of a standardized extract two to three times per day. If you are taking hawthorn berry in capsules, or using it as a tea or jelly, the recommended dose is at least 4–5 grams per day. Allow at least 2–4 weeks for the herb to take effect, and remember that it’s a long-term therapy, so the effectiveness of hawthorn may still increase even after one to two months.

Turmeric

did you know...

Hawthorn berries are called “haws” for short, and are often made into jelly.

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Turmeric might be just what the doctor ordered for heart healing. More than 200 studies have confirmed the efficacy of turmeric and its active constituent, curcumin, in various heart conditions. It does about everything you would want to rejuvenate heart tissue, including having antioxidant properties, promoting heart circulation, healing the arterial lining, and reducing blood

clots. A compelling study in the Journal of Nutrition and Metabolism showed that a daily dose of curcumin significantly improved the functional state of the blood vessels of healthy adults within two months. The study involved 59 healthy adults, who were assigned to either a placebo or 50 mg or 200 mg curcumin, for 8 weeks. The study looked at a primary cause of cardiovascular disease, the inability of the inner lining of blood vessels to dilate fully. The 200 mg curcumin dose resulted in a “clinically substantial” 3 percent increase in dilation. The lower 50 mg dose resulted in a 1.7 percent increase. Other research shows that curcuminoids reduce the frequency of heart attack after coronary artery bypass.

Garlic To heal a heart, blood pressure has to come down and stay down. Research shows that garlic reduces blood pressure by 5–10 percent. Garlic in higher doses may result in even greater declines.

One study looked at 47 people with mild hypertension. For 12 weeks, the patients received a daily dose of 600 mg of garlic powder, standardized to 1.3 percent alliin. The results? Systolic blood pressure was reduced by 6 percent, and diastolic pressure by 9 percent. Another study found garlic to be effective at reducing blood pressure in men with mild and moderate arterial hypertension.

Numerous other studies show similar results. Garlic may also reduce heart tissue injury by way of its sulfur compounds, according to recent research.

Garlic powder extract standardized to contain 1.3 percent alliin is typically given in a dosage of 900 mg daily. Larger doses are safe, and you will likely have better results if you include more in your diet or use a higher dose.

January 2018

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11/20/17 10:51 AM

Show your body the love it deserves.

Fight the effects of aging by replenishing proteins vital to skin hydration and elasticity.

Our pure, clean collagen enhanced with Vitamin C is an excellent addition to your daily beauty routine.* www.youtheory.com *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

baby on board The best advice on preventing birth defects

P

regnancy is generally a joyous time filled with excitement and wonder.

But as any expectant mother will tell you, there’s always an undercurrent of anxiety about the unborn baby’s health. If you’re pregnant, your fears aren’t unfounded: according to the Centers for Disease Control and Prevention, birth defects affect one in every 33 babies born in the United States, and account for 20 percent of all infant deaths.

Generally, a birth defect is defined as abnormal development of the fetus that results in malformation, functional disorders, or death. The vast majority of birth defects develop in the first trimester, and vary from those that require little or no treatment, such as microphthalmia (abnormally small eyes) or isolated dextrocardia (when the heart is in the right side of the chest instead of the left, but is otherwise healthy) to life-threatening conditions such as TaySachs, a rare disorder that destroys nerve cells in the brain and spinal cord, or anencephaly, in which a baby is born without parts of the brain and skull.

Causes vary widely; about 10 percent of birth defects can be traced to environmental causes, such as smoking, use of

street drugs, some prescription medications, exposure to toxins, excessive alcohol intake, or nutritional factors, and about 20 percent are genetic. The remaining 70 percent are caused by unknown factors—although some reports say that experts believe 25 percent or more of birth defects have environmental causes.

You can’t eliminate all risk, but you can dramatically reduce the risk of your child being born with birth defects.

Follow these seven tips and practices for a lower-risk pregnancy—and put your mind at ease.

➊

Avoid environmental chemicals. Because chemicals and toxins can pass through the placenta and directly into the fetus’ blood supply, it’s critical that pregnant women avoid exposure to any potential toxins. The most common toxins in daily life include solvents such as oilbased paints and paint thinner, gasoline, lead in some paints; contaminated water; and pesticides. Your best bet: avoid toxins at all costs. If you work in a high-risk profession, such as conventional agriculture or anything that involves exposure to industrial cleaners, solvents, paints, or gasoline, find a way to eliminate exposure—or find another job.

➋

Switch to natural household cleaners.

A 2010 study by the New York State Department of Health found children born to women who held cleaning jobs while pregnant had a significantly higher risk of birth defects.

Because regulations don’t require companies to reveal their ingredients, you have no way of knowing what’s in chemical cleaners. Protect

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your baby with all-natural household cleaners that use pure essential oils and mild cleansing ingredients.

➌

Choose natural personal care products. According to the Environmental Working Group, many chemicals in personal care products may cause birth defects. Studies have linked prenatal exposure to phthalates, which are found in nail polish, fragrances, and other products, to abnormal reproductive development in baby boys.

Hair dyes contain chemicals that have been shown to cause birth defects in rats, so consider using natural, plant-based hair coloring such as henna, especially during the first trimester.

➍

Get enough iodine. Iodine deficiency can increase the risk of fetal death, impaired neurocognitive development, and cretinism, a birth defect that results in impaired physical and mental growth. Iodine is found in iodized salt, dairy products, bread, seaweed, and fish, and deficiencies are uncommon for most women in the United States. But during pregnancy, the body’s need for iodine increases, so you may be at risk—a recent study estimates that almost one-third of pregnant women in the U.S. are iodinedeficient—especially if you eat a low-salt diet or you’re vegan.

The American Thyroid Association recommends that pregnant women take multivitamins containing 150 mcg of iodine daily, in the form of potassium iodide, during preconception, pregnancy, and lactation. Kelp tablets are a good option, and you can get additional dietary iodine by eating kelp and seaweed. For example there is about 35 mcg of iodine per gram of nori. Wakame has three times that much and kombu about six times as much. But don’t overdo it; in a

January 2018

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11/21/17 3:00 PM

By Lisa Turner

recent study, women who took excessive supplemental iodine during pregnancy gave birth to babies with congenital hypothyroidism, a thyroid deficiency that can lead to intellectual disabilities, delayed growth, and heart problems. Ask your doctor for recommendations.

➎

Go alcohol-free. Don’t drink during pregnancy, not even the occasional glass of wine. Because alcohol passes through the placenta and goes directly into the developing fetus’ blood supply, no amount of alcohol is safe.

Excessive alcohol consumption can cause Fetal Alcohol Spectrum Disorders, including Fetal Alcohol Syndrome, the leading preventable cause of intellectual disability in the U.S. Drinking during pregnancy can also increase the risk of miscarriage and stillbirths.

Some women choose to drink nonalcoholic beer and wine during pregnancy, but you should know that most “nonalcoholic” beers and wines do contain trace amounts of alcohol. Alcohol-free beer and wine, on the other hand, cannot contain any alcohol at all. It’s not likely that the trace amounts of alcohol in “non-

alcoholic” beer and wine will increase the risk of birth defects, but if you drink them often or in large quantities, it’s something to keep in mind.

➏

Don’t smoke. Ever. Besides the fact that it’s deadly for your health, smoking also reduces the amount of oxygen available to the developing fetus; can cause premature birth, low birth weight, and death; and significantly increases the risk of birth defects. A recent study that looked at 50 years of research, with information on nearly 12 million infants, found that babies born to mothers who smoked had a 20–30 percent higher chance of shortened or missing arms and legs, cleft lips and cleft palates, and abnormally shaped heads or faces; a 9 percent increased risk of heart defects; a 27 percent higher risk of gastrointestinal abnormalities; a 20 percent higher risk of being born with a blocked or closed anus; and a 50 percent higher rate of being born with their intestines hanging outside the body.

If you smoke, quit immediately. Some supplements can make quitting easier; a recent study suggests supplemental

SUPPLEMENTS FOR A HEALTHY BABY In general, when you’re pregnant, it makes sense to be cautious with the use of herbs and supplements. But these four choices—in addition to folate and iodine, if necessary—are safe during pregnancy and can improve baby’s health, even before birth: • OMEGA-3 FATTY ACIDS: critical for neurological and early visual development of the baby, and may also prevent preterm labor and delivery, lower the risk of preeclampsia, and increase birth weight.

• PROBIOTICS: studies show they’re safe during pregnancy, and help babies culture their own beneficial gut bacteria when they pass through the birth canal. This initial “dose” of probiotics can help prevent ear and other infections, allergies, asthma, inflammatory bowel diseases, and other illnesses.

• MULTIVITAMINS: because developmental phases of pregnancy are so critical, nutrient deficiencies can have lasting consequences. Choose one that’s specially formulated for pregnancy and includes folate, as well as iron and iodine, if needed.

• VITAMIN D: some studies suggest it may reduce the risk of gestational diabetes, and it’s also critical for fetal bone and hormone development.

omega-3 fatty acids can reduce nicotine cravings, and B-complex, chromium, and high doses of vitamin C can also ease cravings. Hypnosis and support groups can help. Call 800-QUIT-NOW to find out about additional resources.

➐

Take folate. One of the easiest ways to prevent serious birth defects: take folate supplements. Many studies have shown that a deficiency of folate, a type of B vitamin, increases the risk of neural tube defects (NTDs), a group of serious birth defects, including anencephaly and spina bifida, that affect the brain and spine. Some studies suggest 70 percent of NTDs could be prevented if all women of child-bearing age had adequate levels of folate.

If you’re pregnant, you should consume at least 800 mcg of folate daily; if you’re planning to become pregnant, you should start taking folate at least three months before you conceive. You’ll hear the terms “folate” and “folic acid” used interchangeably, but that’s not really accurate. Folate is the form found naturally in foods, while folic acid is synthesized.

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The Healthy Edge

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expert’s corner

By Emily A. Kane, ND, LAc

remember when?

Natural ways to stave off Alzheimer’s disease and dementia

Q:

It seems more and more people are being diagnosed with Alzheimer’s disease.

—Julie T., St. Paul, Minn.

Can this be prevented or reversed?

The toxic burden in our food, air, and water contributes greatly to the increased incidence of cognitive decline. Our bodies are designed to protect vital organs against toxins by walling toxins (e.g., plastics, pesticides, fertilizers, heavy metals, pharmaceuticals) inside fat cells. Our brains are made mostly of fat (cholesterol, in particular), and, unfortunately, many of these noxious substances can cross the blood-brain barrier and lodge in our fatty brains.

It’s not all bad news, however. Dale Bredesen, MD, published promising research from three years’ of working with Alzheimer’s patients in his 2017 book The End of Alzheimer’s. He has pinpointed three types of Alzheimer’s: ❶ From amyloid plaque, formed in an attempt to protect brain cells from chronic infection (especially problematic are Lyme disease, spirochetes bacteria, or molds) and chronic inflammation. The assumption has been that beta-amyloid plaque was the cause of Alzheimer’s. Turns out it’s the response, but not a highly functional response. Chronic inflammation can be caused by many agents, including a highsugar, refined-carb diet. And surprisingly, poor dental health (including root canals) is an oft-overlooked cause. ❷ From aging and/or endocrine disruptors such as plastics. In these cases, there are a few substances that can help grow new brain cells. These include estrogen and testosterone, vitamin D, and nerve growth factors (e.g., acetyl Lcarnitine, gotu kola, ginkgo). In this type of Alzheimer’s, there are higher levels of brain destruction than brain repair.

Plastic everywhere—especially touching

A:

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our food and water—is a problem. Living indoors (chronic low vitamin D status) is also a problem. ❸ From heavy metal contamination.

This is the hardest to treat, according to Bredesen. Chelating heavy metals out of tissues—which are on the order of 1,000 times higher compared to blood levels of heavy metals—takes time. Therefore, chelation must be done by a health-care provider who understands that critical minerals need to be replaced, and that the kidneys and lymphatic systems need to be supported at the same time.

The remedy? Bredesen talks about 36 different parameters of intervention, “as though you had a roof with up to 36 leaks—each must be addressed” if they are part of a given patient’s presentation.

These remedies include: ❶ Excellent diet. Here’s what this means: low-sugar, minimally processed foods; high-fiber veggies and low-glycemic fruit; organic, gluten-free foods without saturated fats, except coconut oil; and SMASH fish—salmon, mackerel, anchovies, sardines, and herring. Most other fish, especially ones with big bodies and long lives, are high in heavy metals from eating bottom feeders and smaller fish. ❷ Brain herbs such as ashwagandha, bacopa, and gotu kola. And methylated B vitamins, especially if your homocysteine level is over 10. ❸ 8 hours of sleep every night. ❹ 12–16 hours of fasting daily (includes 8 hours of sleep).

This is more stringent than previous recommendations.

Bredesen insists on giving the digestive system a long rest, so the body can focus on producing

enzymes that will digest away toxic debris and damaged cells overnight. This means curtailing your eating time to an 8-hour window: maybe a good breakfast at 10 a.m. and then a healthy dinner at 5 or 5:30 p.m. ❺ Digestive enzymes and probiotics for enhanced digestion and regular, daily bowel movements.

Keeping the whole body healthy is the key to brain health. This is a clear example of the continuity of mind/body— there really is no separation. If someone is depressed, for instance, regular exercise, eating well, and getting sufficient sleep and water are essential. And the same is true for all aspects of mental health, including staving off Alzheimer’s. If you treat your body right, you’re treating your brain right, and that’s the best thing you can to do stay sharp throughout your senior years.

shun plastics Protect your brain by avoiding plastics as much as possible—especially plastics that touch your food.

January 2018

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Detox: A Clean Start to a New Year

BY SALLY KARLOVITZ, CN MAYBE YOU INDULGED A LITTLE TOO MUCH OVER THE HOLIDAYS . . . or maybe you just want a fresh start for the New Year! Whatever the reason, periodic detoxification is a good idea. While our bodies have organs and systems to eliminate toxins and waste, the high level of chemicals in our foods, water, and air can be overwhelming. Fortunately, much can be done to support the body’s natural elimination systems.

1. Set aside time for a cleanse. It can be as little as one day or as much as three weeks. You should not need to take time off from your normal routine, but it is important to eat fresh, unprocessed foods such as fruits, vegetables, and nuts, and to drink plenty of pure water. For exercise, choose lower impact exercises and stretching, such as yoga or walking.

2. Increase fiber intake. Psyllium husks, flaxseeds, and fruit pectins are excellent sources of natural plant fibers that support the overall health of the intestinal tract. Fibers bind to toxins and help them move out of the waste stream. As noted above, be sure to drink plenty of water, especially when increasing fiber intake.

3. Use detox and support herbs. Numerous herbs play an important role in detoxification.

Milk thistle and dandelion help cleanse and support the liver. Dandelion and red clover support cleansing of the blood, and guggul supports fat and cholesterol metabolism.

4. Replenish after a cleanse.

Fortify your intestinal tract with probiotics. Kefir, yogurt, kombucha, and other fermented foods are great ways to build up probiotic stores in the body. Probiotic supplements are also concentrated ways to replenish these beneficial bacteria.

Many people choose to do a cleanse at least two to four times per year.

Convenient detox and cleanse formulas and kits are available to make the process as easy as possible.

Q&A Q: A:

Can you tell me a little about the herb astragalus?

Astragalus is one of the most highly revered and widely used herbs in traditional Chinese medicine.

It is mainly recommended in Chinese medicine as a “tonic” herb to strengthen or tone the body’s overall vitality, improve digestion, and support the spleen.

This tonic effect may also be why astragalus is widely considered to be an adaptogen, an herb that encourages balance when the body is under stress.

Astragalus may play a role in controlling stress hormones such as cortisol, and research suggests that it may benefit heart function.

Athletes in training may do well with astragalus given its benefits related to stress, immunity, and the heart.

Many people use astragalus for its immune-support benefits. Research suggests that astragalus may help increase the production of interferon in the body, a protein substance that activates powerful immune cells and that interferes with the replication of viruses in the body. This makes astragalus a beneficial herb to take during cold and flu season.

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January 2018

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11/21/17 3:26 PM

Stop Joint Pain, Naturally

BY SALLY KARLOVITZ, CN NEARLY HALF OF THE AMERICAN POPULATION HAS SOME FORM OF ARTHRITIS OR CHRONIC JOINT SYMPTOMS. While many people reach for over-the-counter anti-inflammatories, there is much that can be done naturally to help reduce joint pain and inflammation and increase mobility.

Arthritis is a disease of inflammation, so eating an anti-inflammatory diet can be helpful. Steer clear of foods that are high in saturated and trans fats, such as fatty meats and processed foods. These foods increase inflammation and can worsen pain around the joints.

Instead, calm joints down with antiinflammatory foods rich in omega-3 fats, such as fish, walnuts, chia seeds, flax seeds, and flax oil.

punch, naturally inhibiting an enzyme called COX-2 that causes inflammation.

MSM (methylsulfonylmethane) is a natural analgesic that has an immune normalizing effect that makes it beneficial in relieving joint pain from autoimmune diseases such as lupus.

Don’t let your joint pain limit you a day longer! Begin now by supporting your body’s efforts supporting joints and reducing inflammation with some of nature’s solutions.

In addition to the diet, nature has provided a host of ingredients that can help support healthy joint function and reduce pain.

Glucosamine and chondroitin are key components of healthy cartilage.

These two ingredients have been shown in research to help restore joint function and support optimum joint health.

Hyaluronic Acid is found in the synovial fluid surrounding the joints and acts as a shock absorber and lubricant for the joints.

Turmeric is a common spice that possesses a big anti-inflammatory

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The Healthy Edge

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NUTRIENT DEFICIENCIES Even if you eat a balanced, whole-foods diet, you may still be missing vital nutrients. And even lowlevel nutrient deficiencies can sap energy, diminish immune function, and lead to mood swings and brain fog. Here’s a look at some of the most common deficiencies—and what you can do about them. /// LISA TURNER

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hat causes nutrient deficiencies? It’s not always a matter of just failing to eat a balanced diet. Long-term use of proton-pump inhibitors (PPIs), cholesterol-lowering statins, diuretics, and other medications can interfere with the body’s ability to produce, absorb, or utilize crucial nutrients. Celiac disease, inflammatory bowel disease such as Crohn’s disease, and many other digestive problems can reduce absorption of nutrients and also lead to deficiencies. And other factors, such as chronic dieting, excessive coffee or alcohol intake, and stress, can deplete vitamins and minerals, fast.

If you’re eating right, but still not thriving, you may not be truly nourished.

But the good news is that it’s easy to remedy these issues and get yourself back to vibrant. Here’s how.

➊

Vitamin D

This fat-soluble vitamin is essential for bone strength, immune function, brain health, and mood. But unless you spend time outside sans sunscreen, you may be deficient. In addition, people with Supplement Pick: dark skin, those who Country Life live in northern D3 Gummies climates, and people who are obese are more likely to be deficient in vitamin D. Deficiencies aren’t obvious, and symptoms may take years to manifest. Signs that you are lacking vitamin D include poor immune function, fatigue, muscle weakness, bone loss, and depression.

Food sources: It’s hard to get significant vitamin D from food—cod liver and fatty fish such as salmon and sardines are the only good sources. If you suspect you may be lacking in D, get your levels tested. For more information on how to make sure you're getting enough D, visit the Vitamin D Council at vitamindcouncil.org.

Supplement facts: Because vitamin D is hard to get from food, you’ll probably need to supplement if you’re low in it.

Choose vitamin D3 (cholecalciferol), the form your body naturally makes when it’s exposed to sunlight.

➋

Magnesium

Critical for bone and tooth health, this mineral is also involved in detoxifying heavy metals and other toxins from the body, and it plays a part in hundreds of enzymatic reactions.

But because it’s depleted by antibiotics, cortisone, painkillers, stress, and Supplement excess sugar consumpPick: tion, some 48 percent or Vitality more of Americans may Natural Natural Calm be lacking this critical Orange Flavor nutrient. Low levels are marked by irregular heartbeat, muscle cramps, restless leg syndrome, cravings for chocolate, and fatigue. Long-term deficiencies can lead to osteoporosis, heart disease, diabetes, high blood pressure, and stroke.

Food sources: Nuts, seeds, leafy greens, dark chocolate, sea vegetables, beans, and whole grains are the best food sources.

Because most foods today are lacking in magnesium and other minerals as a result of soil depletion, supplements can help.

Supplement facts: The best choices are magnesium amino acid chelates, magnesium citrate, and magnesium threonate, all of which have high levels of absorption. Avoid magnesium oxide, a cheap form of the mineral that’s poorly absorbed. Soaking in Epsom salt baths— high in magnesium sulfate, which is absorbed in small amounts into the body via the skin—can also increase your body’s levels of magnesium.

➌

Omega-3 fats

These healthy fats are critical for heart and brain health, and to protect against inflammation. But because they exist in a balance with omega-6 fats—prevalent in the processed American diet—most people tend to be deficient in Supplement Pick: omega-3s. Low levels NutriGold manifest in dry, flaky Krill Oil Gold skin; fatigue; reduced immune function; and mood disorders.

Long-term deficiencies can lead to inflammation, depression, heart disease, Alzheimer’s disease, cancer, and other serious diseases.

Food sources: Sardines, salmon, mackerel, and tuna are the best sources of EPA and DHA, the types of omega-3 fats used by the body. Vegetarian foods such as walnuts, flax, and chia seeds contain a type of omega-3 fats called ALA, which the body converts into usable forms. Unfortunately, the conversion rate is very low, so if you don’t eat fish, it’s wise to consider a supplement.

Supplement facts: Because omega-3 fats are prone to oxidation—doing more harm than good if you take them—it’s critical to choose a high-quality oil. It should smell like the ocean, but not like old or rotten fi sh—a strong lemon or lime scent may be an attempt to mask fi shy odors. Krill oil contains astaxanthin, an antioxidant that prevents the fats from oxidizing, but is lower in total omega-3 fats compared to fi sh oil. Always choose a fish oil that meets international standards for toxins to be sure it’s free of heavy metals.

➍

Iron

This essential mineral is responsible for transporting oxygen to cells and regulating cell growth and differentiation.

Deficiencies are Supplement common, especially Pick: in preschool Paragon Plus children, pregnant Herbal Foundation Iron women, vegetarians, vegans, and women of child-bearing years. Lowgrade iron deficiency leads to anemia, and manifests in weakness, fatigue, impaired immune response, and diminished brain function.

Food sources: There are actually two types of iron. Heme iron, found only in animal foods, is especially well-absorbed and utilized by the body—one reason vegans and vegetarians are more susceptible to iron deficiencies. The best sources of heme iron are red meat, dark-meat poultry, organ meats, mussels, oysters, clams, and sardines. Non-heme The Healthy Edge

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spinach, Swiss chard, and avocado are the best food sources.

Supplement facts: Vitamin E is actually Some over-the-counter and prescription medications can deplete your body of key a group of eight primary antioxidant nutrients. Here are a few of the most common drug-nutrient depletions: compounds, made up of four groups k Aspirin (frequent use): potassium, vitamin C, folic acid, and iron. of tocopherols and four groups of k Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Advil and Aleve: DHEA, tocotrienols. The best vitamin E supplefolic acid, melatonin, and zinc. ments are full-spectrum compounds that k Statin drugs such as Crestor and Lipitor, used to lower high HERE'S combine a mixture of tocopherols and cholesterol: CoQ10 (essential for energy, and heart and muscle A GREAT tocotrienols. Look for the “d” forms, function); vitamins D and E. HEALTH RESOURCE: such as d-alpha tocopherol, rather k Corticosteroids such as Medrol: folic acid, DHEA, vitamins C MYTAVIN.COM than the “dl” forms. and D, and minerals, particularly calcium, magnesium, zinc,

How Drugs Deplete Your Nutrients

selenium, and potassium. k Birth control pills: B vitamins, particularly folic acid, B6, B12, and B2; magnesium, zinc, tyrosine, and vitamin C.

iron is found in both animal and plant foods. It’s more common, but harder for the body to absorb. You’ll find non-heme iron in beans, legumes, seeds, greens, and dried fruit. Eat them with bell peppers, strawberries, oranges, and other foods high in vitamin C, or with acids such as vinegars and tomatoes, to enhance the body’s ability to absorb non-heme iron.

Supplement facts: If you suspect that you’re anemic, be cautious with supplementing, as too much iron can be toxic. The body is limited in its ability to excrete iron, and when excess levels build up, it can damage cells and increase the risk of heart disease. Ask your health care provider to test your iron levels before supplementing.

➎

Iodine

This vital mineral regulates thyroid function and the production of thyroid hormones, necessary for growth, metabolic rate, bone health, and brain development. DeficienSupplement cies are common, Pick: especially in people Terry Naturally who avoid salt or use Tri-Iodine sea salt, and in vegans and vegetarians.

Deficiencies can lead to goiter (enlarged thyroid gland), weight gain and obesity, cognitive impairment, psychiatric disorders, and fibromyalgia. Some newer research also links iodine deficiency to breast cancers and high rates of fibrocystic breast disease.

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Food sources:

Developed by a doctor, this website lets you search Vitamin K single drugs or combinaThis fattions of drugs for a list of soluble vitamin associated nutrient is critical in building deficiencies.

The best dietary source of iodine is seaweed; as little as ¼ tsp. of most types of kelp powder will more than meet the RDI. Other good sources include seaweed, fi sh, shellfi sh, milk, and eggs. Table salt has varying levels of added iodine, so don’t count on it for your iodine content.

Supplement facts: Like iron, iodine can be toxic in high doses, so check with your health care provider before supplementing. If you do supplement, choose iodide, which is iodine in its ionized form, and don’t take more than the recommended dosage.

➏

Vitamin E

This powerful antioxidant prevents free radical damage, protects the heart, reduces the risk for Alzheimer's disease, and prevents cancer. In one landmark study, vitamin Supplement E (alpha tocopherol) Pick: levels were associated Solaray with a significant Bio E GammaPlex reduction in overall mortality, as well as a 21–42 percent reduced risk of prostate cancer, stroke, lung cancer, and respiratory disease. Even so, as many as 93 percent of American men and 96 percent of American women don’t consume the recommended dietary allowance of vitamin E. Food sources: Wheat germ and wheat germ oil, sunflower seeds, almonds,

➐

strong bones, protecting the heart, and ensuring proper brain function.

Vitamin K is produced in the intestines, and the amount of vitamin K the Supplement body can absorb from the Pick: diet is directly related to Jarrow MK-7 gut health and probiotics—so if you suffer from chronic digestive difficulties or bowel problems, you may be at risk. Cholesterol-lowering statin drugs and extended periods of antibiotics can also compromise the gut and make it difficult for the body to absorb adequate amounts of vitamin K. Low levels of vitamin K can manifest as bleeding and bruising easily, tooth decay, and weakened bones. Long-term deficiencies can lead to osteoporosis, cardiovascular disease, and cancer, as well as a shorter life span. In one recent study, people with the highest intake of vitamin K were 36 percent less likely to die from any cause, compared to those with the lowest intake.

Food sources: : There are two main types of vitamin K: K 1, found in spinach, cabbage, leafy greens, eggs, and fi sh, and K 2, found in grass-fed animal products, fermented foods such as sauerkraut or natto, and certain cheeses, including Brie.

Supplement facts: The body needs both vitamins K 1 and K 2, although K 2 appears to have the most pronounced effects.

MK7, or menaquinone-7, is an especially bioavailable type of K 2.

January 2018

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Prevent, Treat,& Recover: A FLU GUIDE Here’s a before, during, and after guide to getting through winter woes using natural medicines

BY LISA TURNER

W

e’re in the middle of another flu season, and the bugs are more vicious than ever. You can do your best to prevent infection before it happens, but if you wind up sneezing and sweating anyway, it’s important to know how to treat during your illness— and heal afterward.

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prevent: Reduce Your Chances of Getting a Bug Naturally reduce your chances of coming down with a cold or the flu with these simple preventive measures: Take herbs. Studies show the Korean (Panax) form of ginseng boosts immunity, wards off both colds and flu, shortens their duration, and can help the flu vaccine work better. Eleuthero, also called Siberian ginseng (but not related to true ginseng), has similar effects, including immune-boosting antiviral activities. Other flu-preventive herbs include echinacea, boneset, and Andrographis paniculata. All of these are best used at the first sign of illness, so keep some on hand and take them the minute you start to feel sick. Try: Source Naturals Wellness Formula Wash your hands. Wash your hands for at least 20 seconds. Don’t use antibacterial soaps or hand sanitizers— some contain ingredients that contribute to the spread of antibiotic-resistant bacteria. Use a natural antiviral soap that contains tea tree, lavender, and/or eucalyptus oil. And choose natural hand sanitizers made with lavender or other botanicals. Try: EO Lavender Hand Sanitizer Spray Reach for zinc. Zinc lozenges have been shown to reduce duration of colds and flu when taken at the very first signs of sickness. Follow label directions for dosage. You can also use these if people around you are sick to bolster your immune system. Try: Quantum Health TheraZinc Lozenges Clean up your diet and take probiotics daily. Keep your body strong with whole foods. Avoid dairy, sugar, coffee, alcohol, and fried foods. Increase your intake of probiotic-rich fermented foods, and take a

probiotic supplement daily: studies show probiotics can reduce the incidence of colds and flu. And enhance your meals with garlic. It has antibacterial and antiviral properties. Try: Trace Minerals Research Probiotic Pak Quick Melt Head for homeopathy. Oscillococcinum, a homeopathic remedy that’s widely used in Europe, can stop the flu in its tracks. It works best if taken the moment you feel something coming on. Try: Boiron Oscillococcinum

treat: Soothe Symptoms and Speed Healing Caught a bug? The best advice is to lay low and nourish your body as best you can. Rest, hydration, and healing herbs can shorten the duration of colds and flu.

Turn off your phone and head to bed with the following remedies: Steam with oils. Warm, moist air opens up bronchial passageways and soothes irritation for faster healing. Fill a pot with water, bring to a steamy simmer, and remove from heat; add a few drops of essential oil—juniper contains antiviral compounds that can fight infection, or try tea tree, thyme, or rosemary—and lean your face over the pot, being careful not to get too close to the hot steam. Cover your head with a towel, and inhale deeply. To steam all day long, keep a pot of water with a few drops of essential oils simmering on the stove, and run a warm-air humidifier in your bedroom at night. Try: Nature’s Alchemy Juniper, Tea Tree, and Rosemary essential oils Soothe sore throats. Calm your itchy, raw throat with mucilaginous herbs that coat the sensitive membranes. Slippery elm, fenugreek, and licorice are best, and licorice has the added benefit of glycyrrhizin, a compound that acts as

an expectorant to loosen mucus and also has powerful antiviral and microbial actions. Look for these ingredients in cough drops or cough syrups, or use dried herbs to make a throat-coating tea.

Check with your doctor if you have high blood pressure—licorice can elevate blood pressure in some people. And use osha tincture or syrup. Rich in antiviral and antibacterial compounds, osha has a mild numbing action that helps soothe sore throats, and can treat other symptoms of the flu, including coughs and lung and nasal congestion. Try: Paragon Plus Osha Throat Soothing Spray Take vitamin C. Many studies show it not only prevents, but also treats flu and other viral infections. Start with 250–500 mg four to six times a day, for up to 2,000 mg a day. Studies suggest taking vitamin C frequently throughout the day, rather than in one concentrated dose, is best, unless you are using a time-release product. For maximum effectiveness, choose ascorbic acid in combination with bioflavonoids and other associated micronutrients. If higher doses of ascorbic acid upset your stomach, try buffered forms (Ester-C) or liposomal vitamin C. These two types of vitamin C are thought to be easier to absorb than traditional ascorbic acid.

Try: Dr. Mercola Liposomal Vitamin C Make a pot of chicken soup. Studies show that chicken soup is filled with ingredients that reduce inflammation, ease symptoms, and promote healing.

Add lots of garlic to boost immunity.

Other healing ingredients to simmer in your soup: Onions are rich in quercetin, an immunesupportive antioxidant.

Ginger is an antiviral that’s especially helpful for healing respiratory illnesses.

Shiitake mushrooms are antivirals, and they also enhance immunity.

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Bone broths, including chicken, are rich in vitamins and minerals. Look for ready-made versions that taste just like they were homemade. Try: Epic Artisanal Savory Chicken Bone Broth

recover: Heal Your Body Post-Flu The flu virus is a systemic illness that impacts almost every part of the body, so recovery can be slow. Ease back into your routine, and keep supporting your body with these natural measures: Nourish your body. It’s normal to have less appetite after the flu, but it’s also critical to nourish and rebuild your body.

The body especially needs protein to rebuild and heal. Smoothies made with hemp or rice protein, fresh fruits and vegetables, yogurt, and chia and hemp seeds add protein, fiber, antioxidants, and immune-boosting probiotics to your diet.

Try this: combine 1 cup plain yogurt with 1 cup fresh or thawed frozen berries, 2 Tbs. protein powder, 2 tsp. each chia and hemp seeds, and a handful of spinach.

Purée until smooth. Try: Manitoba Harvest Hemp Pro 70 Original

the risk of further infection. To expel mucus, try herbs that act as expectorants. Some of the best include eucalyptus, elecampane, coltsfoot, angelica, hyssop, fenugreek, mullein, thyme, and osha. Look for them in combinations, as tinctures, or as teas. Try: Wish Garden Herbs Get Over It! Boost energy gently. Low energy is one of the most common complaints after a bout of the flu. Gently restore yours with adaptogens that help the whole body recover. Some of the most popular: ashwagandha, schisandra, holy basil, rhodiola, and maca. Be sure you’re getting enough vitamins and minerals; a food-based daily supplement can fill any gaps. Resist the urge to turn to coffee for energy. If you need a little caffeine, drink black or green tea instead. Both contain immune-supportive compounds, and tea also contains theophylline, a compound that benefits respiration. Try: Michael’s Naturopathic Formulas Adrenal Xtra Energy Support

Cure your cough. An ongoing cough is common after the flu because the virus leaves airways swollen and sensitive, and the body is still trying to rid the lungs of mucus. Raw, unfiltered honey may be superior to over-the-counter cough medications, and it’s also rich in antiviral and antibacterial compounds to reduce

Homeopathic Single Remedies for the Flu In addition to Oscillococcinum, the following homeopathic medicines can help if you are coming down with the flu. Here are the primary symptoms indicating each—pick one that most closely matches your symptoms:

✔ Arsenicum: a flu that begins in the middle of the night, and includes chills, vomiting, and a sense of anxiety and restlessness.

✔ Eupatorium: aching in the bones and onset with chills, followed by fever.

✔ Nux vomica: nausea, cramping, chills, and cold.

✔ Rhus tox: stiffness, pain, tossing and turning; especially useful for flu that follows exposure to cold and damp weather.

✔ Aconite: a flu that comes on very suddenly and includes a high fever and anxiety that are worse in the evening.

✔ Phosphorus: a flu that shows up in the chest almost immediately, and is marked by desire for frequent cold beverages.

✔ Mercurius: sore throat, bad taste in mouth, and frequently alternating hot and cold.

✔ Belladonna: sudden high fever, red face, pounding or pulsing headache.

✔ Bryonia: aversion to motion, headache, body aches, dry cough, and irritability.

✔ Gelsemium: extreme fatigue, chills, aches, and a decrease in thirst.

RASPBERRY-GINGER FLU GUMMIES (Makes about 30 gummies) These zesty little gummies are high in antioxidants, vitamin C, ginger, and honey for immuneboosting, antiviral activity, and stomach soothing. For an extra boost, add 1 tablespoon of elderberry syrup, or swap ½ cup of any kind of immuneboosting tea for ½ cup of the raspberries. To make a vegan version, use agar powder, made from a type of seaweed that gels, instead of gelatin.

1 cup frozen rasp- 1. Purée raspberries with ¼ cup water, and transfer to small pot. Coarsely grate ginger using a box grater. Hold grated ginger over raspberry juice pot, and squeeze firmly berries, thawed to make about ¼ cup ginger juice. Discard grated ginger.

1 4-inch piece 2.

Heat raspberry and ginger juice over medium heat to a high simmer. Sprinkle 1 fresh ginger root Tbs. gelatin over the top of the juice, whisking continuously to prevent clumping.

5 Tbs. unflavored Continue adding gelatin 1 Tbs. at a time, whisking after every addition. Once all gelatin from an gelatin is added, remove from heat and whisk in honey. organic, grass3.

Pour hot mixture into silicone candy molds, and refrigerate 3–4 hours. (If you don’t fed, source have candy molds, pour mixture into an 8x8 silicone baking dish and cut into small 3 Tbs. raw, cubes after cooling.) Unmold gummies, and refrigerate, covered, for up to 1 week. unfiltered honey Per gummy: 15 cal; 1g prot; 0g total fat (0g sat fat); 3g carb; 0mg chol; 0mg sod; 0g fiber; 2g sugars

Lisa Turner has been researching and writing about nutrition, and cooking great natural meals, for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal.

She has appeared on national television and radio shows, taught cooking classes, and lectured across the United States on food, health, and nutrition. Visit her online at inspiredeating.com.

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January 2018

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pure beauty

By Sherrie Strausfogel

oh-so-soft hair, skin, & nails A few drops of organic nut oils might be all you need to treat dry skin, frizzy hair, and ragged cuticles

U

ntil recently, the belief was that oil clogs pores. In truth, natural plant oils can help regulate and restore balance to your skin’s oil production, as well as heal, protect, and nourish dry skin, scalp, and hair. Nut oils moisturize and soften fi ne lines and wrinkles on your face; give glide for massage; alleviate dry skin; and add a healthy shine to hair. Here are three of our favorites:

Marula Oil Best for: Face. Marula oil, cold-pressed from the East African marula nut, is an extremely soothing oil. Because the oil has a high concentration of oleic acid—an essential fatty acid that your body produces naturally—it absorbs easily into the skin. Also high in antioxidants, marula oil helps defend skin from UV rays and pollution.

TRY: Marula Organix Oil of Africa. Perk up dull, aging skin with this antioxidant serum and facial moisturizer made with marula oil infused with helichrysum oil. African marula oil can help soften and minimize the appearance of fine lines and wrinkles, improve skin tone and restore skin elasticity, and soothe irritation.

Cherry Seed Oil Best for: All Over. Although harder to find in products in the U.S., cherry seed oil is poised to become a sensation in skin- and hair-care products in the States. This antioxidant-rich oil, which is cold-pressed from sour cherry kernels and packed with skin-nourishing oleic acid, is thought to help boost collagen production, ease acne flare-ups, and promote skin healing.

TRY: Aura Cacia Shield & Hydrate Sweet Almond + Cherry Seed Skin Care Oil. Infused with cherry seed oil and sweet almond oil, this luxe natural oil makes an ideal alternative to conventional body lotions and massage oils. Cherry seed oil is balanced in omega-6 and -9 fatty acids and shields skin’s water evaporation.

Sweet almond oil provides smooth glide and hydrates skin.

Sweet Almond Oil Best for: Body. This oil is rich in skin-saving vitamins A and E, monounsaturated fatty acids, proteins, potassium, and zinc. Almond oil is light, hypoallergenic, and can be used on sensitive skin. It’s gentle enough for babies and can even help treat eczema.

TRY: Soothing Touch Lavender Bath, Body, & Massage Oil. Sweet almond, plus five other oils make up an Ayurvedic oil blend that is combined with lavender, St. John’s wort, and green tea. This multi-purpose oil, used before, during, or after bathing, is perfect for relaxing the body and mind at the end of a stress-filled day.

Argan Oil Best for: All Over. This nourishing oil is produced from the kernels found in the nut of the Moroccan argan tree. The oil contains a high concentration of vitamin E and fatty acids, and it’s more stable in sunlight than other antioxidants, so you can wear it during the day. Massage your scalp with argan oil to loosen dandruff and encourage hair growth, or add a few drops to your shampoo or conditioner to repair dry, damaged hair. You can also apply a few drops to wet or dry hair to tame frizz, smooth hair, and add shine.

TRY: Acure Moroccan Argan Oil. This multitasking formula can be used as a facial serum, massage oil, and hair serum, as well as to treat rough cuticles and dry elbows and heels. Rich in vitamin E, essential fatty acids, and proteins, argan helps reduce lines, imperfections, scars, and stretch marks. The lightweight oil is easily absorbed and benefits all skin types—even oily skin.

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January 2018

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natural gourmet

southern (italian) style From the seafood-stocked shores of Campania to the olive grove-studded mountains of Abruzzi, Southern Italy offers some of the world’s healthiest—and most delicious—cuisines

B

y now, we’ve all heard about the benefits of the “Mediterranean Diet,” and there’s no better example of this healthy way of eating than the cuisines of Southern Italy—where the inhabitants have enjoyed the bounty from the land and sea around them for centuries.

This is the essence of “locavore” living, which is a trendy phrase in food circles these days. But the Italians have been blithely embodying that concept through countless generations of farmers, hunters, and fishermen. Each region has evolved its specific dietary emphases based upon what grows, lives, and thrives there—what can be raised and harvested and caught.

The linchpin for these southern regions is the golden pressings of the fruit of the olive tree. Olive oil is present on every table, generously lavished on and added to a multitude of dishes— and even used for beauty products and treatments. Exports of the oil provide a sound basis for local commerce. And many studies suggest that the health benefits of this monounsaturated oil are central to the efficacy of the Mediterranean way of life.

30

Local Flavors The components that make up the Mediterranean diet are the result of a balance and harmony that flows from the combinations of available foodstuffs that create each regional cuisine. Whole grains, vegetables, and fruits predominate, embellished with proteins specific to each area and climate.

The mountainous interior regions, such as Basilicata and Abruzzi, feature lamb and goat as their primary protein sources, as well as the cheeses that accompany them. Coastal regions such as Puglia (the “heel” of the Italian boot) and Calabria (the “toe”) rejoice in a plenitude of seafood—from red mullet and swordfi sh to mussels and squid.

And throughout the countryside you can find abundant fields of wheat for bread and pasta; vegetables such as eggplant, artichokes, and fennel; and fruits and nuts, including pistachios, citrus, and grapes.

The philosophy of food here is clean and straightforward—simple combinations of fresh, high-quality, locally sourced ingredients. The cuisine is

inextricably entwined with patterns of nature, and is dictated by seasonal offerings and daily life.

And this, I think, is the takeaway for those who want to improve their health, lives, and world through a Mediterranean style of eating. First and foremost, source foodstuffs locally as much as possible. Then, seek out the freshest and best ingredients available; focus your diet on vegetables, grains, and fruits; give proteins a co-starring role in your meals instead of placing them in the lead; and most importantly, just keep it simple.

You don’t have to live in the south of Italy to enjoy the benefits of this way of life. Just follow their centuries-old signposts to healthy living—and never skimp on the olive oil!

January 2018

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11/20/17 11:04 AM

By Neil Zevnik

Baked Halibut with Roasted Cherry Tomatoes, Basil, & Pine Nuts SERVES 4

This quick, simple dish from the oven perfectly exemplifies the Mediterranean diet at its best.

1½ lbs. halibut filet 4 Tbs. olive oil, divided 1 pint organic small cherry tomatoes ¼ cup shredded basil leaves 1 Tbs. pine nuts Salt and pepper to taste 1. Preheat oven to 425°F. Cut halibut into four equal portions. Place on parchment-lined sheet pan and oil both sides of fish pieces with 2 Tbs. olive oil. Bake 14–18 minutes depending on the thickness of fish, until cooked through but not dry. Transfer to warm serving platter or individual plates.

2. Place tomatoes on another foil-lined sheet pan, and drizzle with remaining olive oil. Roast in oven until soft, but still whole, about 15 minutes. Toss with basil, pine nuts, and salt and pepper to taste.

Spoon over fish, and serve.

PER SERVING: 300 cal; 33g pro; 17g total fat (2.5g sat fat); 3gm carb; 85mg chol; 120mg sod; 1g fiber; 2g sugar

Quinoa with White Corn, Sugar Snaps, & Italian Parsley

PHOTOS: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK

SERVES 4

A perfect accompaniment to our Baked Halibut, or serve over greens for a light lunch. ½ cup white quinoa 1 cup sugar snap peas 1 ear white corn, kernels cut off (about ¾ cup of kernels) ¼ cup roughly chopped Italian flat-leaf parsley 1 Tbs. Meyer lemon juice 1 Tbs. extra-virgin olive oil Salt and pepper to taste 1. Bring 1 cup water to boil in small saucepan, and add quinoa. Reduce heat and simmer until water is absorbed, about 10–12 minutes.

2. Steam sugar snaps until just past crunchy, about 90 seconds. Rinse in cold water, and cut in half.

3. Toss together quinoa, sugar snaps, corn, and parsley with lemon juice, olive oil, and salt and pepper. Serve at room temperature or chilled.

PER SERVING: 150 cal; 5g pro; 5g total fat (0.5g sat fat); 22gm carb; 0mg chol; 10mg sod; 3g fiber; 2g sugars The Healthy Edge

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11/20/17 11:05 AM

clean eating

By Melissa Diane Smith

low-carb winter veggies Learn how to substitute starchy foods with satisfying low-carb veggies that pair well with hearty winter dishes

did you know...

Spaghetti Squash is lower in carbs than most other types of squash.

N

o matter what time of year it is, the general idea of cutting carbs to lose weight should be to replace grain products and starchy vegetables with lower-carb, non-starchy vegetables. Here are a few of my favorite low-carb foods to use as ingredients in wintertime meals.

Fake ‘Em Out with “Faux” Spaghetti Spaghetti squash is a unique low-carb vegetable that makes an excellent substitution for pasta. To prepare, bake it whole or halved (remove seeds first) at 375ºF for about 40 minutes. Or cut the squash in half, remove seeds, and microwave (covered with plastic wrap) for 4–7 minutes, depending on size. Use two forks to loosen the spaghetti-like strands. Serve the “pasta” on plates and top with organic meatballs and light marinara sauce, a pesto sauce, or sautéed chicken or shrimp and vegetables. An average spaghetti squash makes 4–6 servings, and you can freeze leftovers.

Spaghetti squash is rich in fiber and vitamins B6 and C.

Use Your (Sea) Noodle Kelp noodles are a combination of the sea vegetable kelp and sodium alginate (sodium salt that is extracted from a brown seaweed). Made by the Sea Tangle Noodle Company, kelp noodles have a non fishy, completely neutral taste, and they pick up the flavors of whatever dish they’re cooked with. They’re rich in iodine, which is crucial for thyroid health, and they’re almost completely calorieand carbohydrate-free.

They’re also easy to use: Just open the bag, drain, add them at the last minute to soups or stir-fries, or toss them with sliced 32

vegetables in sauces such as your favorite low-carb Asian sauce.

Get Creative with Cauliflower This snow-white vegetable is a boon to those who are cutting carbs because it can be used to make two low-carb staples: cauliflower “rice” and mashed cauliflower, which are great substitutes for traditional carb-packed rice and mashed potatoes.

To make cauliflower “rice,” use a food processor with a shredding blade to shred chunks of a head of cauliflower until it starts to look like rice, then steam it for a few minutes in a bit of broth, or sauté it in organic coconut oil, butter, or olive oil about five minutes until done. Top it with a sauce such as a curry sauce, an Asian vegetable and meat stir fry, or even beef stew. One medium head of cauliflower makes approximately 6 cups of cauliflower rice.

The basic recipe for mashed cauliflower starts with steamed cauliflower, salt, and olive oil or organic butter.

Popular variations include adding organic milk or unsweetened almond milk, cheese, herbs, and roasted garlic, and sometimes other low-carb cooked vegetables, such as celery root.

Keep It Simple with Kale This dark-green vegetable is a nutrientpacked superfood. In one test, kale rated No. 1 among vegetables in terms of its

antioxidant/ phytochemical power. It provides seven times the beta-carotene of broccoli, and 10 times as much lutein, an eye-protective antioxidant known to help guard against macular degeneration. Plus, it’s loaded with iron, vitamin K, and calcium.

Kale is also easy to make. It can be steamed, sautéed, simmered into soups and stews, or roasted or dehydrated into kale chips. For a quick wintertime meal, sauté pieces of kale and chopped garlic in organic coconut oil, then add cooked organic chicken pieces and salt and pepper to taste. The meal takes less than 10 minutes to make, yet it is hearty and satisfying, and gives you lots of staying power.

MIx It Up with Mushrooms These tasty morsels are very low in carbs but rich in vitamin D, selenium, and other nutrients. Sauté them in extra-virgin olive oil or coconut oil with onions or garlic, and spread over steak, a grass-fed burger, or chicken. Tuck them into omelets; add them to stir-fries; or use them in a pot roast or stew. Roast portobello caps in the oven for 12 minutes and use them as bun substitutes—or stuff with a mixture of turkey sausage, cheese, low-carb vegetables, and seasonings.

January 2018

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