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November 2017
BRAIN
COFFEE BREAK
BOOSTERS
HOW PROBIOTICS CAN IMPROVE YOUR MOOD, MEMORY, AND MORE
Why Experts Are Calling Our Morning Brew
FEEL-GOOD
“The New Red Wine”
FOODS What to eat to stay well this winter NATURAL SOLUTIONS FOR
JOINT HEALTH P. 16
plus! The Lighter Side of
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Nature’s Way
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Mary Ann O’Dell MS,RD
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For seasonal protection, you might want to keep a bottle of bee propolis around. This resinous substance has been shown to have remarkable antibacterial and antiviral activity. Bees create propolis by collecting sap from trees and mixing it with saliva and wax in their hives. In the hive, propolis seals cracks and gaps in the hive. This vital substance contains a variety of phytochemicals, including amino acids, steroids, antioxidant polyphenols, essential oils, and other compounds. 0DQ\ RI WKH EHQHȴFLDO FRPSRXQGV LQ SURSROLV have documented antiviral and antibacterial properties. These properties work in the body to increase resistance to illness by stimulating the immune system. And the beauty of this natural substance? It has this antibiotic action in the body, but it doesn’t GDPDJH \RXU JRRG JXW ȾRUD OLNH FRQYHQWLRQDO antibiotics. So how can you use propolis? Gargle with propolis liquid if you have a cold with a sore throat. You can gargle, then swallow for best results. It not only soothes the throat, but research suggests it may help you recuperate faster from a cold. Take propolis in a spoonful of honey, or mixed in ZDWHU WR KHOS ȴJKW LQIHFWLRQV DQG HDVH DOOHUJ\ symptoms. Propolis has been shown to inhibit the release of histamine in the body, reducing allergy V\PSWRPV 3URSROLV KDV DOVR EHHQ VKRZQ WR ȴJKW H. pylorim, which is linked to gastric ulcers.
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November 2017
features 18 Healthy & Hearty Looking for a healthier way to navigate the coldweather months—not to mention the holidays? Start with these recipes for crowd-pleasing comfort foods that swap the grains, carbs, and fat for wholesome, nutrient-dense ingredients.
22 Gut Feelings Grain-Free, Dairy-Free “Pumpkin” Pie
p. 21
No matter how fit you are, what matters most is your body’s balance of good bacteria. And according to emerging research, these beneficial bugs can have a profound impact on mood, behavior, and well-being.
departments NEWS FLASH
6
MOVING FREE
Hot Off the Press. Red sage for bone health, the facts about omega-3s, and more of the latest research on natural health.
16
Keeping joints pain-free is a key to healthy aging.
INDIGESTION
17
The best natural ways to tame tummy troubles.
SUPPLEMENT ADVISOR
8
Magnesium: Superstar Rising. This often-overlooked mineral is an important ingredient to overall wellness.
HERBAL ADVISOR
10
Use Turmeric for Good Health. Taken internally or applied externally, this herb holds incredible healing powers.
HEALING EDGE
12 14
Against-the-Grain Holidays. Simple tips and recipes to help you avoid the seasonal carb binge.
2
26
How to keep your skin radiant all winter long.
PURE BEAUTY
28
Toxin-Free Hair Care. Ditch those damaging conventional products for these nourishing natural alternatives.
CLEAN EATING
Feel-Good Foods. Stay well this winter with these nine immune-boosting foods.
EXPERT’S CORNER
SEASONAL SKIN SECRETS
30
Coffee Talk. Could America’s obsession with this potent brew actually be good for us?
NATURAL GOURMET
32
Soup’s On. This hearty dish is a warming, healthy addition to cold-weather meals.
November 2017
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EVERY NEEDS OMEGA-3s Powering the imaginations of kids everywhere.
†Based on SPINS Scan Data
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editor’s letter Healthy Cup I was about 12 years old when I had my first cup of coffee. My grandfather and I were on one of our summer fishing expeditions, which always began with a hearty breakfast at the diner near our favorite lake. On this particular day, Gramps decided that I has old enough for a cup of joe, and when the waitress sat the steaming cups down in front of us, he proceded to alter mine in his usual fashion— a generous dose of cream and more sugar than could be dissolved in a cup three times that size. After a few tentative sips, I got so sick that we almost had to go home. It was many years and several college term papers later before I dared try coffee again, and to this day I take it black. Even the smell of doctored coffee can still make me faintly queasy. As it turns out, my “gut feelings” about coffee were entirely correct, at least when it comes to the health benefits. According to writer Vera Tweed in our cover story this month, “. . . dairy reduces the beneficial effects of coffee antioxidants, and sugar adds empty calories.” For the healthiest brew, a fine grind of beans gown at higher elevations—with no additions—is the holy grail of coffees. To find out more about the health benefits of of our favorite brew, plus tips on buying the best beans and more, turn to “Coffee Talk,” on p. 30. 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 Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 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. 10 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.
November 2017
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9/25/17 8:42 AM
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8/29/17 10:16 AM
newsflash
RED SAGE
good for bones Red sage, an herb used in Chinese medicine, may hold the key to the prevention and treatment of osteoporosis, according to a study at the University of British Columbia in Canada. Not the same as sage, red sage blocks an enzyme that breaks down collagen, which contributes to bone thinning, and could prevent or slow down osteoporosis without side effects. Researchers believe that it could also be used to treat other bone and cartilage diseases, such as arthritis and certain bone cancers. In China, the herb is used to treat heart disease and other circulatory disorders. Red sage is also called danshen, or by its Latin name, Salvia miltiorrhiza.
28,187 That’s how many medicinal plant species we know of so far, according to the latest report from Kew Gardens, a global non-profit research organization near London in the UK. To learn more, visit stateoftheworlds plants.com.
Does Fish Oil Really Protect the Heart? Opinions have varied about the effects of fish oil on heart health, but a new study offers some valuable insights. An analysis of earlier studies following more than 71,000 people, published in the Journal of Clinical Lipidology, found that taking any dose of fish oil reduced risk of death from heart disease, on average, by 8 percent. However, among people who took more than 1 gram of an EPA-DHA combination, risk dropped by much more: up to 30 percent. People with higher risk for heart disease had the greatest benefits. Deciphering the Dose: In the Supplement Facts on a product label, look for quantities of EPA and DHA, the key beneficial fats in the oil. Each is listed separately. For example, a 1,000 mg serving of fish oil often contains 180 mg of EPA and 120 mg of DHA, for a total of 300 mg of EPA-DHA, so it would take 3–4 servings to get approximately 1,000 mg. Some products are more concentrated.
6
2x
Since 1972, the number of American fathers with newborns after age 40 has more than doubled, from 4.1 to 8.9 percent, according to a study by Stanford University. Fathers with newborns after age 50 have also doubled, but make up only 1 percent of the total.
November 2017
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9/22/17 3:30 PM
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Learn more at AmericanHealthUS.com ©2017 American Health Inc.
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8/29/17 10:10 AM
supplement advisor
By Vera Tweed
magnesium: superstar rising This often overlooked mineral is gaining new popularity as scientists discover its importance to overall health
M
agnesium is emerging as a superstar mineral, but for decades it’s been so underrated that one study called it an “orphan nutrient.” In the U.S. National Library of Medicine’s online database at pubmed.gov, there are more than five times as many articles about calcium as there are about magnesium, yet both are essential for optimum health.
The Calcium-Magnesium Partnership Calcium gives bones their hardness and makes things happen by exciting nerves, contracting muscles, and contributing to the inflammation necessary to fight invaders or injury. Magnesium gives bones flexibility, keeps them from becoming brittle, relaxes nerves and muscles, and reduces inflammation. Calcium is necessary for blood to clot so that wounds can heal, while magnesium prevents harmful clots and keeps blood flowing. When we experience a stressful situation, calcium contributes to the fight-or-flight response that kicks in, and if there isn’t enough magnesium to calm things down, we stay stressed. And without enough magnesium, high calcium levels can lead to stiff arteries and heart disease.
Why Magnesium is Essential A natural component of every cell in the human body, magnesium is essential for more than 300 internal processes that go on all the time to sustain life, including energy production. A study of postmenopausal women tested performance on a stationary bike, before and after eating a low-magnesium diet, and found that lack of the mineral made a significant difference. With low magnesium, women used 10–15 percent more energy and their heart rate increased by 10 beats 8
per minute while doing the same amount of cycling. Magnesium can also improve sleep. In studies, other benefits of magnesium have included: • Less risk of asthma • Protection against type 2 diabetes • Less depression • Relief from symptoms of fibromyalgia • Lower blood pressure • Fewer and shorter migraine headaches • Lower odds of irregular heart rhythm • Relief from premenstrual syndrome • Less risk for osteoporosis
Calcium-Magnesium Imbalance While lack of either mineral is bad for health, magnesium is the one likely to fall short because: • Calcium is widely advertised as an essential nutrient. • Calcium supplements are often recommended by doctors. • Calcium is added to many fortified foods and drinks. In comparison, magnesium really doesn’t have a voice. Think about it: When was the last time you saw a TV commercial touting a food because it contains a lot of magnesium? For overall health, the optimum ratio of calcium to magnesium is estimated to be 2:1 from all sources, including food and supplements. But in the average U.S. diet, it’s estimated to be 3:1, meaning too much calcium and too little magnesium. Good sources of magnesium include leafy greens, nuts, whole grains, and legumes. As an example, a half-cup of cooked spinach or 1 oz. of dry-roasted almonds contains about 80 mg of magnesium, which is around 20 percent of the daily recommended minimum.
Forms of Magnesium in Supplements Some forms of magnesium are more easily absorbed or are recommended for specific situations. Forms considered to be absorbed more easily include those labelled as “chelated,” and magnesium glycinate, malate, citrate, taurate, threonate, and orotate. Magnesium malate is often recommended to relieve symptoms of fibromyalgia, and magnesium threonate is sometimes formulated for brain health. Taking more magnesium than the body can absorb can result in loose stools, and is more likely with the magnesium oxide form. This problem can be easily solved by taking less of the supplement. Magnesium hydroxide is a form used in laxatives and antacids. Magnesium can also be absorbed through the skin. Epsom salt baths are a popular, time-tested method, and more recently, other magnesium salts designed for soaking or bathing, as well as a variety of magnesium creams and lotions, have become available.
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November 2017
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Did you know . . . almost HALF the population does not get enough magnesium from food? Supplementing may be the best way to promote healthy magnesium levels and balance calcium intake. That’s where Natural Vitality’s Calm® comes in. This best-selling highly absorbable, water-soluble magnesium helps support a sense of calm, helps support heart and bone health, and helps maintain healthy blood pressure. Natural Vitality’s Calm promotes healthy magnesium levels to support hundreds of physical processes. Of course, talking about it is just talk. The only way to feel the difference is to try Natural Vitality’s Calm. Request a FREE SAMPLE so you can Feel The Calm Experience.
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herbal advisor
By Ananta Ripa Ajmera
use turmeric for good health Turmeric is a friend that can help you on the inside and outside (when applied to your skin)
A
lso called sri kamya, which means “the one who bestows happiness and prosperity,” turmeric is a bright yellow spice that holds incredible healing powers. When used regularly in cooking (or in supplement form), turmeric supports multiple areas of health and wellness: • Turmeric is one of the best herbs for easing pain and inflammation. • The spice enhances your digestive system by making your food more appetizing. • Turmeric’s cleansing effect helps free you from toxicity while fighting excess fat and ulcers. • After it is digested, turmeric purifies your blood. • Small, regular doses of turmeric are of real benefit if you suffer from anemia or any other blood-based disease. • Turmeric has fabulous anti-inflammatory and immune-boosting effects. • Turmeric is drying. Since ayurveda believes that obesity and diabetes are caused by too much of the water
When to Avoid Turmeric The only time I limit my turmeric consumption is during my period. Turmeric tends to increase menstrual blood flow, so it’s great for women who have scanty periods but better reduced for those who don’t.
element in the body, turmeric’s drying effects are thought to help with weight loss and diabetes. • For those with thrush, recurring sore throat, oral herpes, or any other kind of oral infection or throat issue, boil a pinch or two of turmeric in a pot of water and drink hot. Turmeric will help clear your lungs of obstructions. • A potent healing tonic for those suffering from post-accident trauma is whole milk cooked with turmeric and a little honey, if desired. Golden milk products are essentially the same thing but also contain additional ingredients such as cardamom, ashwagandha, and dates. • Turmeric powder mixed with water makes a refreshing and effective mouthwash alternative.
Beauty Benefits and Other Topical Uses Anytime you need a makeover, turmeric is there to help. This spice is known for enhancing your complexion and is widely used in cosmetics to minimize dark spots
and blemishes. It’s great for combating acne and wrinkles too. Eating turmeric and applying it topically (mix a small amount with water or milk and use it as a face wash) can greatly improve your skin’s complexion, tone, and texture. I love washing my face in the morning with a mixture of a pinch of turmeric, red sandalwood powder, and neem powder. Turmeric arrests bleeding when applied externally and works as a wonderful antiseptic and anti-itch solution. In fact, turmeric is so beneficial for wound healing that in India, Johnson & Johnson manufactured a special turmeric-infused Band-Aid. For cuts and bruises, simply make a paste with turmeric powder and a little water and apply directly to the wound. Article excerpted with permission from The Ayurveda Way by Ananta Ripa Ajmera.
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8/29/17 10:13 AM
healing edge
By Lisa Turner
feel-good foods Fortify your defenses by eating more of these foods—it’s that simple!
A
s cold and flu season rolls around, fight back with these nine superimmune foods:
❹
❼
Yogurt is rich in probiotics, as well as calcium, another compound essential for immunity. Be sure your yogurt has a “live and active cultures” seal, and is free from sugar, flavorings, or additives. If you don’t eat dairy, get your beneficial bugs from sauerkraut, tempeh, kimchi, or miso.
Brazil nuts are packed with selenium, an antioxidant that helps enhance immune response, improve resistance to viral infections, and may protect against cancer, especially prostate cancer. Selenium is also abundant in tuna, lobster, shrimp, egg yolks, pumpkin seeds, and sunflower seeds. Because it can be toxic at high doses, don’t overdo it—between six and eight Brazil nuts will give you about 500 mcg of selenium.
❷
❺
Pumpkin is loaded with beta carotene, an antioxidant that’s converted by the body into vitamin A. Vitamin A enhances white blood cell activity and other immune functions, and studies show even small deficiencies increase the risk of infectious diseases. Carrots, papaya, cantaloupe, sweet potatoes, spinach, collards, and kale are also high in beta carotene.
❽
❸
❻
❾
❶
Oats, particularly oat bran, are high in beta-glucan, a source of fiber that may protect against pathogens; some studies suggest a cancer-preventive effect of oat beta-glucans. If you’re sensitive to gluten, choose gluten-free oats (oats are naturally free of gluten, but may be processed in a facility that also processes glutinous grains).
Oysters are rich in zinc, crucial for development of white blood cells. Even mild deficiencies can increase the risk of infection. Because too much zinc has negative effects on the balance of other minerals, food—versus supplements—is the best way to get this mineral. If you don’t eat seafood, sesame seeds, pumpkin seeds, garbanzo beans, lentils, cashews, and quinoa are other good sources of zinc.
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Grapes are high in resveratrol, an antioxidant that supports immune function, especially when combined with vitamin D. It also helps protect against cancer, especially lung and colorectal cancers. The best sources are red, purple, and black grapes and grape juice, but resveratrol is also found in peanuts, pistachios, blueberries, and cranberries.
Mushrooms contain immuneenhancing lentinan and other compounds that protect against viral infection and cancer. Many studies have shown their effectiveness in treating HIV-infected patients, protecting against cancer, preventing tumor metastasis, and enhancing chemotherapy. Shiitake, reishi, and maitake mushrooms are the most potent sources, but button and crimini mushrooms are also effective.
Garlic is rich in compounds that increase immune-system activity, fight off bacteria and viruses, and may protect against cancer. In one study, people who ate six cloves of garlic per week had a 30 percent lower rate of colorectal cancer and a 50 percent lower rate of stomach cancer. It’s best used fresh and raw, since the active ingredients dissipate within an hour of chopping or smashing.
Black tea is high the amino acid L-theanine, which appears to increase the body’s levels of virus-fighting compounds. In one study, tea drinkers had five times more L-theanine in their blood than coffee drinkers. Green tea also contains L-theanine, and is rich in epigallocatechin, a powerful immune booster than can protect against cancer.
November 2017
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9/22/17 3:21 PM
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Give Yourself an Unfair Advantage! Try BioSil and give your skin, hair, and nails an unfair advantage! You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets at www.BioSilUSA.com/BNM1017
©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has 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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expert’s corner
against-the-grain holidays How to be carb-smart and enjoy the season without the weight gain
Somehow, every holiday season, I end up getting sick, feeling uncomfortably full, and gaining extra pounds. Can you offer any nutritional advice for getting through —Ellen S., Portland, Ore. the holidays feeling healthy and without gaining unwanted pounds?
Q:
As enjoyable as the holiday season can be, it’s also the time of year when we encounter unhealthy foods at every turn. Sugar is an immune suppressor. The more of it we eat, the more apt we are to get sick. And overloading on any type of carbs—not just sweets, but bread, stuffing, and potatoes— can stimulate our appetite and make us feel bloated and gain weight. Of course, all of us want to partake in some special seasonal foods. To do that without tipping the body’s scale to the side of illness, we have to prioritize the foods we want to indulge in; make healthier versions of as many favorites as we can; avoid all nonessential foods and beverages; and temper our indulgences with blood-sugar-balancing protein and low-carb vegetables. Here are some ideas:
A:
* Dump sweetened beverages from your diet. The easiest way to be sugar-smart is to avoid sugary drinks, including fruit juice and soda. Opt instead for calorie-free water, sparkling mineral water, or unsweetened iced tea. With dessert, hot
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tea or coffee is a great way to top off a satisfying meal.
* Go nutty when baking. To lower the
impact of baked goods on blood-sugar levels, switch from grain-based flour to nut flour or coconut flour in baking. Nut flours are low in carbs and rich in nutrients, and they can be used to make everything from pie crusts to muffins.
* Sweeten desserts sensibly. Know
what kind of sweeteners you and your family tolerate best. By cutting out blood-sugar-spiking grain-flour baked goods and nutrient-void white sugar, many people do fine eating nut-flour desserts made with modest amounts of natural sweeteners, such as organic honey, pure maple syrup, or coconut sugar, on special occasions—especially when they eat a well-balanced meal beforehand. Others, such as those who are addicted to sugar or those who have diabetes, experience better health when they make baked goods sweetened with pure stevia extract, monk fruit, erythritol, xylitol, or chicory root inulin. Some people, however, experience adverse effects such as intestinal cramps or gas from some of these
sweetener alternatives. Weigh this information, and decide which sweeteners are the best choices for you. If you’re new to avoiding sugar and aren’t sure how to substitute sugar in a recipe, try coconut sugar or very-lowcarb Swerve, whose main ingredient is erythritol. Each one measures cup-forcup like sugar.
* Pick your side dishes. Understand
that wheat- and gluten-free bread, corn, grain-based stuffing, potato dishes, and candied sweet potatoes all rank high on the glycemic scale and pack on the pounds when overeaten. Skip grains altogether, then make a choice about starchy vegetables such as butternut squash and sweet potatoes. Either totally avoid them, or limit the amount you eat and find healthy ways to reduce the types and amounts of carbs that you eat. If you want butternut squash soup as a holiday treat, make a sugarfree version with butternut squash, coconut oil, onion, cinnamon, nutmeg, and chicken stock. If you’d like sweet potatoes at a holiday meal, bake them plain, and top them with coconut oil and cinnamon.
November 2017
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By Melissa Diane Smith
If you opt for potatoes as a side dish, use red new potatoes, which are lower-glycemic alternatives to Russet potatoes, and limit yourself to a small serving. Better yet, try our Mashed Low-Carb Root Vegetables instead. (See recipe, below right.)
* “Veg” out. Low-carb vegetables, in-
cluding green beans, asparagus, broccoli, leafy greens, and salad greens, are your friends: They can steady blood-sugar levels and promote weight control even in generous serving sizes. Make these foods your go-to staples on the days before, during, and after the holidays; hang out by the crudité table at parties; and look for creative ways to fix vegetables—e.g., mushroom, vegetable,
* Try fermented
foods. Eating highsugar, high-carb foods, like many people do during the holidays, also promotes the development of unhealthy intestinal flora, which, in turn, causes digestive discomfort. Naturally fermented foods, including kefir, yogurt, kimchi, miso, and fermented vegetables such as sauerkraut, can help. They’re loaded with probiotics (beneficial bacteria) that aid digestion and support immune function. If you aren’t used to eating these
Pumpkin Dream Bars MAKES 9 BARS
Looking for a healthier alternative to traditional pumpkin pie? Try these Pumpkin Dream Bars. They’re a dream because they are easy to make; they contain no flour or grains; and they have a decadent, light, and moist texture. Both the bars and the whipped coconut cream come out well using a variety of sweeteners. 1 cup canned organic pumpkin 1 cup unsalted, unsweetened cashew butter or almond butter 1 large organic, pasture-raised egg ½ cup coconut sugar ¾ tsp. baking soda 1 tsp. organic vanilla extract 1½ tsp. cinnamon 1 tsp. pumpkin pie spice ¼ tsp. unrefined sea salt Whipped Coconut Cream (see recipe, right) sprinkled with cinnamon 9 home-toasted pecan halves (optional)
Make low-carb veggies your go-to staples before, during, and after the holidays.
and nut stuffing— at holiday meals.
Whipped Coconut Cream MAKES ABOUT ⅔ CUP
Double the ingredients if more whipped topping is desired. 1 can (13.5 oz.) organic unsweetened full-fat coconut milk 2 Tbs. sweetener of your choice (we used coconut palm sugar) ½ tsp. organic vanilla extract
types of foods, start by eating small amounts of fermented vegetables. Or try drinking small amounts of live fermented drinks, such as GT’s Kombucha , or low-carbohydrate probiotic beverages, such as KeVita Sparkling Probiotic Beverage.
Mashed Low-Carb Root Vegetables SERVES 6
Raw fennel has a light smell and flavor of licorice, but roasting the bulbs takes away the licorice taste and brings out a mild, savory one. By puréeing roasted fennel bulbs with roasted garlic, butter, unsweetened almond milk, and boiled celeriac (celery root), you get the creamy texture of mashed potatoes, but with a third of the carbohydrates! 4 small (3-inch) fennel bulbs, stalks and leaves removed, sliced into ½-inch slices 3 garlic cloves, peeled 3 Tbs. organic extra virgin olive oil ¾ tsp. unrefined sea salt, divided ½ tsp. black pepper, divided 3 cups celeriac (celery root), peeled and cubed 3 Tbs. organic pasture-raised butter or ghee ½ cup unsweetened plain almond milk
1. Preheat oven to 350°F. Lightly oil 8-by-8 baking pan. Mix ingredients through salt together in medium bowl until well blended. Pour batter evenly in baking dish.
1. Place can of coconut milk in refrigerator overnight. Flip can upside down and open bottom. Pour liquid at top away and save for other uses. Scoop out firm layer of coconut cream that has solidified at the bottom and place it in a large chilled mixing bowl with your desired sweetener and vanilla extract.
2. Bake 25–30 minutes, or until inserted toothpick comes out clean. Allow bars to cool, then cut, and serve with a small dollop of Whipped Coconut Cream sprinkled with cinnamon and topped with a toasted pecan half on each piece.
2. Whip coconut cream with beaters until cream is thickened and fluffy. (Alternatively, you can whip the cream for 3–5 minutes in a blender, but the whipped cream usually will have a looser consistency.) Use immediately, or refrigerate until ready to use.
2. Bring large stockpot of water to boil, and boil celeriac cubes until soft, about 12 minutes. Drain, and return cooked celeriac to pot. Add roasted fennel slices and garlic cloves, remaining salt and pepper, butter, and almond milk. Use an immersion blender to purée vegetables until smooth.
PER BAR (with Whipped Coconut Cream):
PER SERVING: 20 cal; 0g pro; 1g total fat
PER SERVING: 200 cal; 3g pro; 13g total fat
(1g sat fat); 3g carb; 0mg chol; 0mg sod; 0g fiber; 3g sugars
(4.5g sat fat); 19g carb; 15mg chol; 520mg sod; 6g fiber; 1g sugars
250 cal; 6g pro; 16g total fat (3.5g sat fat); 24g carb; 20mg chol; 210mg sod; 2g fiber; 14g sugars
1. Preheat oven to 425°F. Place fennel slices and garlic cloves in oven-safe dish. Drizzle or brush olive oil on vegetables and sprinkle with ¼ teaspoon of the salt and ⅛ teaspoon of pepper. Cover, and roast 25 minutes.
The Healthy Edge
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Moving Free with Healthy Joints BY MARY ANN O’DELL, MS, RDN AN ESTIMATED 54.4 MILLION US ADULTS have been diagnosed with some form of arthritis that can result in stiffness and painful joints. Take steps now to lower inflammation and support the joints, which will help you move and feel better. Fight the Pain Flame Fighting inflammation is key to dealing with the pain of arthritis. A diet low in saturated fats and fried foods, and rich in omega-3 oils (from fish or seeds), can help balance inflammation in the body.
Choose fresh fruits and vegetables, whole grains, and nuts for a low inflammation diet, and add natural anti-inflammatory ingredients as needed. The benefit of using natural anti-inflammatories is that they reduce inflammation without the side effects of OTC and prescription drugs. Curcumin, from turmeric spice, is a natural inhibitor of the COX-2 enzyme that causes inflammation. Methylsulfonylmethane (MSM), a concentrated source of organic sulfur, is important for forming collagen, the fibrous material in cartilage. MSM has also been shown to be helpful in reducing inflammation. Support the Joints Glucosamine sulfate is a substance that occurs naturally in the cartilage, helping cushion the joints. Research shows that supplementing with glucosamine can help stimulate the production of the building blocks of cartilage. Chondroitin sulfate, commonly used with glucosamine, fights further breakdown of tissue and cartilage. Type II collagen is an ingredient known to support cartilage and connective tissue health. It is the main structural protein of joint cartilage that provides strength and cushioning in joints. In addition to supplements, which support joint health internally, regular exercise such as walking, yoga, or swimming can help keep joints strong and flexible, and also help increase mobility.
Chamberlin’s™ ®
Glucosamax Promotes natural cartilage regeneration.* Supports healthy joints.* Combines glucosamine and chondroitin for maximum effectiveness.
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Paragon Plus™
NeoCell
MSM 1000
Joint Bursts
Natural source of biological sulfur.
Supports joint health.*
May support healthy skin and joints.*
With type II collagen, hyaluronic acid, and turmeric.
MSM is a necessary component of collagen.*
Delicious tropical flavored soft chews.
November 2017
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Natural Solutions for Indigestion BY SALLY KARLOVITZ, CN IF THERE’S ONE THING YOU SEE A LOT OF AROUND THE HOLIDAYS, IT’S FOOD! But if you’re one of the more than 60 million Americans who suffers from digestive disorders, family meals and holiday parties can become uncomfortable, with symptoms of indigestion, heartburn, gas, and bloating. Thankfully, there are many natural ingredients available to support digestion and ease indigestion. Break It Down with Enzymes. Enzymes are unique compounds that break down protein, fats, and carbohydrates in food, converting them into structures that make the human body work properly. A lack of enzymes can result in difficulty digesting or breaking down foods. Protease enhances digestion of proteins, while amylase and cellulase break down carbohydrates and fibers. Lipase helps with fat digestion, which can be especially important during the holidays, when rich, high-fat foods abound.
Soothe with Herbs. Herbs can help enhance digestion by soothing the digestive tract. Marshmallow root and slippery elm help to coat and soothe the digestive tract, while fennel helps to ease indigestion and gas. Don’t dread your next meal…enjoy it with help from Nature. The next time you feel a little post-meal discomfort, try a natural remedy to improve digestion, reduce unwanted symptoms, and just feel better!
Get Relief with Minerals. For those times when you do have a heartburn flare-up, calcium carbonate can help neutralize the acid and provide quick relief. This alkalizing mineral is effective in buffering the acid in the stomach and reducing irritation. In addition, natural minerals don’t interfere with normal and essential gastric acid secretion like over-the-counter medications do.
Enzymedica
Dynamic Enzymes
Michael’s
Digest Gold
Eat E-Z Lipase Plus
Antisid with Calcium
High-potency, plant-based enzyme complex. Enhances digestion and assimilation.* Helps support digestion of fats, carbohydrates, and proteins.
Natural support for fat digestion.* Enzyme complex designed to promote digestion of fats, proteins, and carbs.*
The after-meal ally.* With calcium, known as a buffering agent or acid neutralizer.* With soothing herbs such as marshmallow and slippery elm.*
With extra lipase to help digest fats and absorb nutrients.*
The Healthy Edge
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healthy & HEARTY Nutrient-dense spins on your favorite comfort foods
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ovember is a tricky month. Holidays loom large, you’re well into the back-to-school grind, and it’s harder than ever to make nutritious meals (let alone vegetables). The solution: start with crowd-pleasing comfort foods the whole family will love, then swap low-nutrient ingredients (grains, carbs, extra fat) for nutrient-dense vegetables, beans, nuts, and seeds. You’ll lower carbs, increase fiber, and add antioxidants, protein, and omega-3 fats. Bonus: double these recipes and freeze for faster future prep. 0,
❱ BY LISA TURNER food photography by PORNCHAI MITTONGTARE food styling by JEANNE KELLY prop styling by ROBIN TURK
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November 2017
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ZUCCHINI LASAGNA Serves 8
This sneaky lasagna not only swaps zucchini for noodles, but also incorporates vegetables into the sauce for extra fiber, antioxidants, and vitamins. To reduce fat and amp up protein, tofu takes the place of ricotta cheese, with little change in flavor. If you have time, freeze the tofu first, then thaw, drain, and squeeze out excess water—the texture is exactly like crumbled cheese. 2–3 Tbs. olive oil 3–4 medium to large zucchini 1 small carrot, chopped ½ cup broccoli florets ½ small yellow onion 1 cup spinach, loosely packed 1 26-oz. jar pasta sauce 1 lb. extra-firm tofu, drained 1–2 cups shredded mozzarella cheese ½ cup shredded Parmesan cheese 1. Preheat oven to 400°F, and coat two baking pans with olive oil. Thinly slice zucchini lengthwise using mandoline slicer or very sharp knife. Arrange on baking sheets, and bake 10 minutes, until tender. Remove from oven and let cool slightly. 2. While zucchini is cooking, place carrot, broccoli, onion, and spinach in food processor, and chop into very small pieces. Combine chopped vegetables with pasta sauce in medium pan. Bring to high simmer, and cook, covered, 7 minutes, until vegetables are tender. 3. While sauce simmers, wrap tofu in clean dish cloth, and press firmly with hands to remove as much water as possible. Crumble tofu into bowl, and set aside. 4. To assemble lasagna, spread thin layer of sauce on bottom of large casserole dish. Arrange a layer of zucchini, then top with crumbled tofu and shredded mozzarella cheese. Repeat until all zucchini, sauce, and cheese are gone (two to three layers). Top with Parmesan cheese and bake 10–15 minutes, until cheese is melted and casserole is hot. Remove from oven and let stand 5 minutes. Serve immediately. per serving: 220 cal; 14g pro; 12g total fat (3.5g sat fat); 15g carb; 10mg chol; 500mg sod; 4g fiber; 10g sugars
The Healthy Edge
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healthy & HEARTY cont. TARO CHIP NACHOS Serves 4
These fiber-packed nachos swap vegetable chips for corn tortillas, then sneak in six different vegetables. A modified cheese sauce adds healthy fats from nuts and even more vegetables. Our sauce incorporates some dairy cheese for authenticity, but you can easily make the dish dairy-free; just skip the cheese and double the sauce recipe. If you don’t have a high-powered blender, use cashew butter for a creamier sauce. 1 cup raw cashews 1 large carrot, chopped ⅓ small sweet potato, chopped ¼ cup cauliflower florets, chopped 1 15-oz. can black beans 1 16-oz. jar prepared salsa 1 small red pepper, cored and chopped 1 small green pepper, cored and chopped ½ small yellow onion, chopped ½ cup shredded cheddar cheese 1 bag taro, sweet potato, beet, or mixed vegetable chips ½ cup chopped cilantro 1 avocado, peeled and cubed
SPINACH & RED ONION PERSONAL PIZZAS Makes 4 pizzas
Cauliflower adds cancer-fighting compounds, and flax ups the fiber and omega-3 fats in this healthy spin on every kid’s favorite food. The crust sounds more labor-intensive than it really is; just be sure to dry-cook the cauliflower completely, or you’ll end up with a wetter crust that won’t hold together. Golden flaxseed makes a lighter-colored crust, but brown flaxseed also works just fine. 1 medium head cauliflower ¼ cup ground golden flaxseed ¼ cup arrowroot 1 egg 1 Tbs. olive oil 1 tsp. garlic powder 1 tsp. dried oregano ½ tsp. salt 1 cup marinara sauce ½ small red onion, very thinly sliced into rings 1 cup spinach, coarsely chopped 1 small (8 oz.) jar artichoke hearts, drained well and chopped ½ cup chopped mushrooms 2 cups shredded mozzarella cheese
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1. Preheat oven to 375°F, and line two baking sheets with parchment paper. Core cauliflower, break into florets, and place in food processor. Process on high until mixture resembles very coarse meal. 2. Heat a large skillet over medium high heat, add cauliflower, and cook, stirring frequently, 5–6 minutes, until mixture is dry and just starting to turn golden. Let cool, and transfer to large bowl. Add flax, arrowroot, egg, olive oil, garlic, oregano, and salt. Mix thoroughly until well combined. Let stand 10 minutes until stiff. 3. Divide mixture into four equal balls. Arrange two balls on one sheet of parchment. Roll each ball into a circle. Repeat with remaining two balls and baking sheet. Bake 10 minutes, and remove from oven. Let cool briefly, carefully flip over, return to oven, and cook 7–10 minutes more, until edges are just golden. 4. Remove from oven and top each pizza with sauce. Layer with onions, spinach, artichoke hearts, and mushrooms, and top with cheese. Return to oven and cook 5 minutes longer, until cheese is melted. Let stand for 5 minutes before serving. per pizza: 380 cal; 24g pro; 20g total fat (7g sat fat); 33g carb; 75mg chol; 1040mg sod; 12g fiber; 8g sugars
1. Preheat oven to 400°F. Combine cashews and ½ cup water in high-powered blender or food processor. Let stand. Combine carrot, sweet potato, and cauliflower in vegetable steamer, and steam until tender, about 10 minutes (or microwave until tender). 2. While vegetables are steaming, combine black beans, half a jar of salsa, red peppers, green peppers, and onions in medium pot. Bring to a boil, reduce heat, and simmer 5–7 minutes until peppers are tender. 3. When carrot, sweet potato, and cauliflower are tender, add to food processor or blender with cashews and water, and purée until very smooth, adding warm water as needed. (Mixture should still be very warm.) Add shredded cheese, if desired, and purée again to mix well. 4. Arrange chips on large baking sheet. Spoon beans over chips. Spoon “cheese” sauce over chips and beans. Bake 5 minutes, until heated through. 5. Remove nachos from oven and let stand 3 minutes. To serve, shower with chopped cilantro, and serve with remaining salsa and avocado on the side. per serving: 740 cal; 20g pro; 36g total fat (7g sat fat); 83g carb; 15mg chol; 1210mg sod; 24g fiber; 13g sugars
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GRAIN-FREE, DAIRY-FREE “PUMPKIN” PIE Makes one 9-inch pie (8 servings)
This sneaky pumpkin pie incorporates butternut squash too! We used frozen squash for ease of preparation, but you could also sneak in sweet potato or even well-cooked carrots, though pumpkin alone is packed with fiber and beta carotene. For the crust, we skipped the grains and used almond flour for lots of protein and fiber. The crust recipe is generous, allowing extra for an improvised topping. 1½ cup almond flour 1½ cup tapioca flour ½ cup coconut sugar plus 3 Tbs. ½ tsp. sea salt 5 Tbs. cold, almost-frozen butter or shortening 1 medium egg 1 cup pumpkin purée 1 cup butternut squash purée, or thawed frozen butternut squash cubes ½ cup coconut milk 3 large eggs 2 tsp. vanilla extract 2 tsp. ground ginger 1 tsp. ground cinnamon ½ tsp. ground nutmeg ¼ tsp. ground clove 1. In food processor, combine almond flour, tapioca flour, 3 Tbs. coconut sugar, and salt. Pulse to combine. Cut butter or shortening into chunks, add to mixture, and pulse until mixture resembles coarse meal. Transfer to bowl, add medium egg, and mix thoroughly until egg is combined, then knead with hands until mixture is pliable (but don’t overmix). If crust cracks or is dry, add 1 Tbs. very cold water. Roll into ball, cover, and refrigerate 1 hour before rolling out (crust can be made in advance and refrigerated up to 3 days). 2. Preheat oven to 400°F. Place dough in center of sheet of parchment, and place another sheet on top. Starting from center, roll into a disk about ¼–⅛ inch thick. Be careful not to roll too thin. 3. Remove top sheet of parchment. Place glass pie dish upside down over crust. Flip parchment and pie dish over. Remove parchment, and fit the crust into dish. Trim excess crust from sides and reserve. Flute edges with thumb and forefinger, and prick bottom of crust with fork. Roll out remaining
crust, and cut into decorative shapes with a knife or cookie cutter. Bake crust and pastry shapes 8–10 minutes. 4. While crust is baking, combine pumpkin and/or squash, coconut milk, remaining ½ cup coconut sugar, large eggs, vanilla, ginger, cinnamon, nutmeg, and clove in food processor. Process until well blended and creamy. 5. Remove crust from oven, and fill with pumpkin mixture. Return to oven, and bake 10 minutes. Reduce heat to 350°F
and continue baking 35 minutes. If crust begins to brown before filling is done, carefully cover crust with foil. About 10 minutes before pie is done, arrange pastry shapes over top of pie. 6. When pie is baked through and filling is set, remove from oven and let stand 10 minutes before serving. Serve warm, with whipped cream or whipped coconut milk. per serving: 380 cal; 8g pro; 20g total fat (6g sat fat); 46g carb; 110mg chol; 280mg sod; 4g fiber; 18g sugars
The Healthy Edge
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S
E E F L I N T G U G
How your belly affects your mood ❱ BY LISA TURNER
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o matter how fit you are, and no matter how beautiful, tan, perfectly coiffed, or finely muscled, underneath it all, what matters most is your body’s balance of good bacteria. Of the estimated 100 trillion cells in the body, only about 10 percent are human. The rest are bacteria—up to 5 pounds worth, and most of them in the gut. And according to emerging research, they can have a profound impact on mood, behavior, and well-being.
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Sometimes called the “second brain” or the “gut brain,” the digestive tract is the body’s only organ to house its own nervous system. Called the enteric nervous system, this neural network consists of 500 million neurons, five times the amount in the spinal column. It operates independently from the central nervous system, and continues to function even when the vagus nerve— the main channel of communication between the gut and the brain—is severed. Because of many similarities in the immune system and nervous system, researchers initially believed gut microbes influenced mood and behavior through the immune system, more or less by using immune cells to send signals to the brain. But new studies suggest that gut microbes impact mood and behavior by directly interacting with the nervous system, without involving the immune system. There may be a complex neurochemical delivery system in which microbes such as probiotics can send messages directly to the brain. And it’s also known that gut bacteria produce neurochemicals that impact learning, memory, and mood; for example, the gut is responsible for making about 95 percent of the body’s serotonin, which influences mood, appetite, and sleep. Dozens of new and compelling studies have found that the makeup of bacteria in the gut has a profound impact on brain chemistry, behavior, learning, and mood. For example:
to the guts of patients with metabolic syndrome, researchers found striking improvements in the recipients’ sensitivity to insulin. The next frontier of research: FMT for treating depression, anxiety, and mood disorders. But the practical use of fecal transplants for mental health is many years away. In the meantime, you can heal your gut, ease anxiety, and lessen depression with simple, effective cures. Try these, and get your gut feelings in order:
In one study, people who took a daily prebiotic supplement for three weeks were better able to deal with anxiety and depression than a placebo group.
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The microbiome in patients with major depressive disorder is significantly different from that of people who don’t suffer depression. A lower amount of certain bacteria (for example, Faecalibacterium) has been associated with more severe incidences of depression.
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Taking probiotics can lessen anxiety and improve feelings of well-being. MRI (magnetic resonance imaging) findings show changes in regions of the brain crucial in emotional processing after taking probiotics. Specific probiotics can significantly decrease anxiety-like behavior in rats and also reduce psychological distress in humans. Altering gut flora has been shown to decrease stress response and improve overall feelings of well-being. Higher levels of Lactobacillus rhamnosus bacteria in the gut can increase the number of GABA (gammaaminobutyric acid) receptors. GABA is a neurotransmitter that curbs anxiety. Bifidobacterium longum helps ease anxiety and depression in people who suffer from GI disorders such as Crohn’s disease, ulcerative colitis, and irritable bowel syndrome (IBS).
In light of these findings, researchers are experimenting with fecal microbiota transplantation (FMT), in which microbiota from a healthy person are inserted into a sick person’s gut. This process has been shown to effectively treat C. difficile, an antibiotic-resistant pathogen that can be fatal. And it may be effective as a treatment for diabetes and obesity. In animal studies, obese mice that received transplants from lean mice lost weight; in human studies, when microbiota from lean donors were transferred
Kick out the offenders. The first step in improving your microbiome is to reduce or eliminate foods that harm beneficial gut bacteria. These include sugar, corn syrup, and processed foods. Certain medications, especially antibiotics, NSAIDs, steroids, and proton-pump inhibitors, also upset the microbiome. Heal your gut. Poor diet and lifestyle can lead to a condition called “leaky gut,” or intestinal permeability, which has been implicated in many diseases, including depression. Many natural herbs and supplements promote healing of the intestine's mucosal lining. Some of the best include L-glutamine, an amino acid that can heal soft tissue like the lining of the intestines; quercetin, which helps reduce permeability; N-acetylglucosamine (NAG), a monosaccharide that can improve intestinal permeability, especially in conjunction with MSM; zinc, which can tighten the junctures characteristic of leaky gut; and deglycyrrhizinated licorice (DGL) root, which helps maintain the mucosal lining of the stomach and duodenum. Take a good probiotic supplement. New research suggests that probiotics can ease anxiety, and may even be a powerful treatment for autism. In one The Healthy Edge
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GUT FEELINGS cont. study, mice with features of autism had lower levels of certain probiotics, and when given the strains of probiotics they were lacking, symptoms were reversed. In another study, volunteers who took probiotic supplements for a four-week period had improved mood and fewer ruminating thoughts. Choose a broad-spectrum supplement, and be sure it includes Lactobacillus plantarum, Lactobacillus acidophilus, Lactobacillus brevis, Bifidobacterium lactis (B. animalis), and Bifidobacterium longum. Get cultured. In addition to taking a probiotic, include fermented food in your diet. Naturally fermented foods have been used for thousands of years, and contain a wide range of bacteria so you’ll cover all your bases. Yogurt, sauerkraut, kefir, kimchi, miso, and kombucha are some of the most commons. You’ll also find fermented cod-liver oil, green foods, and protein powders—great ways to add probiotics to smoothies. Feed your gut. Prebiotics, the “food” for beneficial microorganisms in the intestines, can improve the microbiome and enhance mood. In one study, people who took a daily prebiotic supplement for three weeks were better able to deal with anxiety and depression than a placebo group. The best prebiotic foods include Jerusalem artichokes, asparagus, onions, garlic, and radishes. For supplements, choose inulin, chicory root, arabinogalactan polysaccharides, and cal-mag butyrate. Or look for a supplement that contains FOS (fructooligosaccharides). Reduce inflammation. Some evidence suggests depression may be a reaction to inflammation in the gut. Omega-3 fatty acids have been shown to reduce this inflammation, and are also beneficial for mood. White willow bark contains salicin, similar to salicylic acid, the active compound in aspirin; it works by blocking inflammatory chemicals in the body. Curcumin, the active ingredient in turmeric, is a powerful anti-inflammatory, suppressing compounds in the 24
body that trigger inflammation. Other good inflammation reducers: green tea, boswellia, resveratrol, and pycnogenol. Eat bone broth. Homemade stocks from animal bones and cartilage are rich in gelatin, collagen, and amino acids that promote digestive health. They’re easy to make yourself, and also available in packaged versions. Or take those beneficial compounds in supplement form: you’ll find gelatin and collagen in capsules or as a powder to mix into smoothies; gelatin powder can also be used as the base for natural gelatin dessert. The main amino acids in bone broth include arginine, glycine, glutamine, and proline; look for these in single or combination forms. Avoid sugar. New research shows that a high-sugar diet can cause changes in the gut bacteria of mice, impairing their “cognitive flexibility,” or the ability to adjust to changing situations. Microbiota alterations also negatively affected their short- and long-term memories, and impacted their performance on mental and physical function tests. Natural sweeteners such as honey, maple syrup, and agave (though better
options than white table sugar) have the same impact. Xylitol, erythritol, and other sugar alcohols are indigestible and can cause digestive distress. Your best bet: look for stevia, a natural sweetener derived from a South American herb, available in powders, droppers, and packets. Get a little dirty. Historically, our guts adapted to interaction with the outside world by ingesting a little dirt here and there. In fact, we develop immunity to potential pathogens through low-grade, routine exposure. But modern cleaning products and antibacterial agents wipe out everything, including some beneficial bacteria the body needs. Be choosy about household cleaners; look for nontoxic, natural alternatives, and steer clear of antibacterial ingredients and hand sanitizers (other than natural versions made with essential oils). Or consider a probiotic made from SBO (soil-based organism). SBOs are extremely hardy and can survive stomach acid and heat. They’re still a little controversial, but at least one study showed significant improvement in irritable bowel patients.
Healthy-Gut Product Picks
Ancient Nutrition Bone Broth Protein delivers the benefits of homemade bone broth in a convenient, easy-to-mix form.
Terry Naturally BosMed 500 blends boswellia for inflammation control, along with soothing herbs.
Garden of Life Dr. Formulated Probiotics Mood+ boasts a combination of probiotics clinically shown to support mood and relaxation.
Solaray Mycrobiome Probiotic Urgent Care is an enteric-coated, broad-spectrum formula with 24 probiotic strains plus inulin.
November 2017
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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™.*
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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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8/29/17 10:09 AM
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9/22/17 2:48 PM
Radiant Skin in Any Season DURING THE WINTER MONTHS, THE AIR CAN BECOME COLD AND DRY. Not surprisingly, this dry air contributes to the drying of our skin and can result in itchy, flaky skin. Just as in summer, to nourish your skin during winter, you need to treat the skin from both the inside and the outside. Here are some suggestions to keep your skin radiant and younger looking throughout the dry winter months: BASIC SKIN ROUTINE Hydrate your skin with water. Drink plenty of water to flush toxins from the body and help maintain moisture in the skin. Develop a daily routine. Maintain clean skin with a daily routine of cleansing and moisturizing. Look for soothing moisturizers with aromatherapeutic and botanical ingredients, which refresh and moisten the skin.
BY SALLY KARLOVITZ, CN
part of the skin’s fabric, giving skin the youthfulness and tautness desired by many. As we age, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging. Protect with lipoic acid. Alpha lipoic acid has been shown not only to protect the skin, but also to diminish fine lines and wrinkles and relieve under-eye puffiness. It can be used both internally and externally.
EXTRA WINTERIZERS Moisturize internally with essential fatty acids. Essential fatty acids (EFAs) are critical for healthy skin, but we cannot manufacture these oils in our bodies and must get them from our diets. Good sources of EFAs include olive oil, seeds, fish oils, and evening primrose seed oil. Boost structure with collagen. Collagen is a structural protein in the body. It is the most integral
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The Healthy Edge
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9/22/17 2:49 PM
pure beauty
By Sherrie Strausfogel
toxin-free hair care Ditch those damaging conventional products for these nourishing natural alternatives
T
he ingredients in your shampoo, conditioner, and styling products may be harming your hair—and even your health. Two foaming agents that are widely used in mainstream shampoos and conditioners— sodium lauryl sulfate (SLS) and sodium laureth sulfate (SLES)—are highly irritating and are known to cause damage to the hair follicle, hair loss, skin and eye irritation, and allergic reactions such as rashes and hives. These lather-makers work by lowering the surface tension in water; however, they also dissolve the scalp’s natural oils and strip it of its protective layer. Shampoos that are sulfate-free offer a gentler cleansing option than those that contain these harsh detergents—foaming agents derived from coconut oil, for instance, are milder and gentler, and cleanse just as thoroughly without stripping your hair and scalp of their natural oils. Other problematic chemicals in mass-market shampoos and conditioners include parabens (methylparaben, propylparaben, isoparaben, or butylparaben), which are added as preservatives to ward off mold and mildew. These chemicals are dangerous because they accumulate in the bloodstream, where they “mimic” naturally occurring hormones such as estrogen, and disrupt endocrine function. The good news is that there are alternatives to parabens. Citrus seed extract; tea tree and other essential oils; and vitamins A, C, and E are natural preservatives that enhance rather than endanger your health. When styling your hair, avoid alcohol-based products, which strip moisture and lead to dry, brittle hair. Check ingredients for alcohol denat (denatured), ethanol, propanol, and isopropyl alcohol. Fatty alcohols, however, are moisturizing, and can be identified as stearyl, cetyl, and myristyl alcohols. Choose wisely, and avoid products with detrimental ingredients, and you’ll never have a bad hair day.
Defrizz hair with Desert Essence Coconut Shine & Refine Hair Lotion. Black oat and coconut (oil and extract) deeply moisturize brittle and breaking hair, yucca cactus and aloe add volume and shine, and vitamin E and panthenol (vitamin B5) strengthen without weighing hair down.
Nourish, stimulate and strengthen hair with Alteya Organics Lavender Oil Hair Treatment. This organic hair treatment encourages hair growth and helps strengthen weak and shedding hair. It adds moisture and allows hair to obtain needed elasticity to build resistance to daily stress.
Make it easy on yourself with Alaffia Cleansing Conditioner. Soothing coconut, nourishing reishi, protective shea, and invigorating kola clean and hydrate without chemicals. This formula can be used in place of shampoo and conditioner.
Say no to toxic dyes with Herbatint Permanent Haircolor Gel. This ammonia-free hair color features a blend of eight organic herbal extracts to tone and soften hair and enhance color. Choose from several shades, all of which can be mixed to create your perfect color.
HEALTH CHECK Hair has been called the “barometer for overall health.” In its growth stage, hair relies on a steady supply of nutrients and blood. Since blood flows first to the organs, hair loss and breakage can be a warning sign of circulatory problems. Hair loss can also be a sign that your thyroid isn’t functioning properly or that you don’t have enough protein in your diet.
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Go an extra day or two from your last shampoo with Acure Organics Dry Shampoo. Cornstarch, arrowroot powder, and kaolin clay absorb oil and remove grime without water. Rosemary and peppermint give the light powder a fresh scent. Easy and convenient, just rub onto scalp and comb or brush out.
November 2017
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9/26/17 4:35 PM
CELEBRITY CHARLESCHEF CHEN RECIPE
TURN OVER A NEW LEAF
golden collagen WITH A
INGREDIENTS: INGR INGR IN RED EDIE ENTS: NTS: NT S t $VQT PG $PDPOVU 8BUFS t ª $VQ PG 1JOFBQQMFT t 5FBTQPPO PG 5VSNFSJD 1PXEFS t 5BCMFTQPPO PG /FPDFMM 4VQFS $PMMBHFO5. 1PXEFS t 5BCMFTQPPO PG $IJB 4FFET HOW TO MAKE IT: t ¨ 0SBOHF #MFOE BMM JOHSFEJFOUT UPQ XJUI EFTJSFE t ¨ -FNPO +VJDF BNPVOU PG IFNQ TFFET t )FNQ 4FFET 4QSJOLMF XJUI QVNQLJO TQJDF BOE FOKPZ t 1JODI PG 1VNQLJO TQJDF
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8/29/17 10:20 AM
clean eating
By Vera Tweed
coffee talk You can barely turn around these days without running into a coffee shop. But did you know that America’s obsession with this potent brew is actually good for us? Read on for the scoop on our favorite drink
M
ention coffee, and caffeine is probably the first thing that comes to mind—the indispensable morning jolt often viewed as a guilty pleasure. But research is turning that notion on its head. A recent Harvard University report noted these coffee benefits: lower blood pressure, a slower rate of weight gain with age, and reduced risks for type 2 diabetes and heart disease. An NIH-sponsored study of 400,000 men and women between the ages 50 and 71 found that those who drank three or more cups daily, with or without caffeine, were less likely to die from heart disease, respiratory disease, stroke, diabetes, and infections. Other studies have found that coffee reduces risk for various cancers, liver damage from overindulging in alcohol and food, and depression among women.
Why It’s Good for You “Coffee is the new red wine, ” says Bob Arnot, MD, a TV medical correspondent and health-book author who has tested hundreds of coffees from around the world. The health-boosting ingredients are antioxidants called chlorogenic acids. “These powerful anti-inflammatory and antioxidant compounds are the most important health components of coffee, just as they are in the freshest fruits and vegetables, fine red wines, and premium green teas,” says Arnot. But given the way we eat, coffee is typically the top source of these nutrients in the American diet.
All Coffees Are Not Equal In testing coffees with high-tech lab tools, Arnot found that levels of chlorogenic acids could be dramatically higher—by a 30
hundred times or more—in the healthiest coffees, maximizing their therapeutic qualities. And, he identified how to get the most antioxidants in a cup of java. The bean: Beans grown at higher elevations contain more chlorogenic acids and more flavor. Ethiopian and Kenyan beans fall into this category, and higher-elevation beans from other areas also fit the bill. For ratings, check out www.coffeereview.com. The roast: High temperatures required for dark roasts destroy chlorogenic acids. Light roasting at lower temperatures preserves more antioxidants and flavors. The grind: A fine grind enables more antioxidants to be extracted from the beans, because it exposes a greater surface area for water to penetrate. The brewing method: With a higher-elevation bean and a light roast, Arnot’s tests found that the highest antioxidants come from a fine grind brewed in these coffee makers (in order of antioxidant content): AeroPress, Kalita, Mr. Coffee, and Chemex. For a Keurig, a
recyclable K-Cup pod, such as Ekobrew, can be filled with a good light roast.
The Flavor Myth Although dark roasts are believed to have richer flavor, this is a myth. “There are 1,200 flavor components in coffee,” says Arnot, and light roasting of higher-elevation beans brings these out, as sweetness, fruity flavors, hints of chocolate, and many more. “If you’re drinking dark, burnt coffee, loaded up with cream and sugar,” he adds, “Boy, do you have a treat in store.”
Pitfalls to Avoid In the US, about two out of three coffee drinkers add sugar and/or cream, but dairy reduces the beneficial effects of coffee antioxidants, and sugar adds empty calories. And a study of a supermarket-style nondairy creamer found that it reduced antioxidant absorption from coffee by 30 percent. To adjust taste, Arnot recommends: If coffee is bitter: Use a coarser grind. If it has a sour taste: Use a finer grind. For anyone who cannot tolerate caffeine, there’s decaf. With or without caffeine, Arnot calls light-roast, highelevation, flavorful black coffee “the healthiest new superfood we have.”
HOW MUCH COFFEE? 26% Studies show that coffee, with or without caffeine, delivers maximum benefits with 4 cups daily for women and 6 cups for men. According to a Gallup poll, on an average day, American adults drink:
19% 8% 11%
November 2017
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9/22/17 3:07 PM
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8/29/17 10:16 AM
natural gourmet
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
soup’s on This hearty dish is a warming, healthy addition to cold-weather meals
O
FEATURED NUTRIENT:
Ginger
In Ayurvedic (Indian) medicine, ginger is known as the “universal remedy.” No wonder. This little plant contains a whole pharmacy of ingredients with multiple health benefits. My colleague Kris Gunnars of Authority Nutrition, says “Ginger is one of the very few ‘superfoods’ that are actually worthy of that term.” I agree. Many people are already aware of ginger’s awesome ability to soothe an upset stomach and end nausea. By stimulating saliva, it may also help digestion. And ginger ale has long been a favorite for upset stomach for a very good reason: It works. In one study, ginger performed better than Dramamine in warding off seasickness. Studies from Denmark found that almost 75 percent of pregnant women who used ginger experienced relief from their morning nausea without side effects. But ginger does a lot more than just settling your stomach. Research shows that it’s a powerful antioxidant, and has strong anti-inflammatory properties as well. In one study of 247 people with osteoarthritis of the knee, people taking ginger extract required less pain medication and experienced less pain. Animal studies show that ginger can protect against age-related decline in brain function, and in one human study, ginger extract improved both working memory and reaction time. Studies also demonstrate positive effects on the gastrointestinal tract, the cardiovascular system, pain, and fever. No wonder that hot ginger tea with lemon is such a popular home remedy!
NOTES FROM THE CLEAN FOOD COACH Want to save some time on the big cooking day? You can make this soup a day or two ahead and reheat on Thanksgiving, or make it in the slow cooker instead. To free up your stovetop, omit the butter and add the onion, celery, sweet potatoes, and apples to a slow cooker. In a large bowl, whisk together the broth, garlic, fresh ginger, maple syrup, ground ginger, cinnamon, salt, and chipotle and pour over the fruit and veggies. Cook on high for 3–4 hours or low for 5–6 hours or until the sweet potatoes are very tender. Follow the stovetop recipe directions to purée and serve.
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Gingered Sweet Potato Apple Soup MAKES 8 CUPS (SERVES 8)
2 Tbs. pastured butter or ghee 1 small Vidalia onion, peeled and chopped 2 celery stalks, halved 1 Tbs. finely grated ginger root 1 garlic clove, minced ½ tsp. ground cinnamon ½ tsp. ground ginger ¼ tsp. cayenne pepper, or to taste 2 lbs. sweet potatoes (about 2 large), peeled and chopped 4 cups low-sodium vegetable or chicken broth 2 large baking apples, peeled, cored, and chopped (Jonah gold or Mutsu will work well) 1 Tbs. 100% pure maple syrup, or to taste ½ tsp. salt, or to taste 1–2 Tbs. finely minced fresh rosemary to garnish (optional) 1. Melt butter over medium heat in a soup pot. Add onion and celery, and sauté 5 minutes until onions are fragrant. 2. Add fresh ginger, garlic, cinnamon, ground ginger, and cayenne pepper, and cook 1 minute more, stirring constantly to prevent sticking. Stir in sweet potatoes, pour 4 cups of broth over vegetables, add salt, and increase heat to bring soup just to a boil. Reduce heat to medium-low, cover, and simmer 10 minutes. 3. Add apples, and simmer another 10 minutes or until potatoes are very tender. Remove and discard celery. Stir in syrup, if using, and purée soup with immersion blender. (Or cool slightly and purée in batches in a blender or food processor.) Adjust seasonings to taste. PER SERVING: 170 cal; 2g prot; 3g total fat (2g sat fat); 35g carb; 10mg chol; 310mg sod; 5g fiber; 13g sugar
PHOTO (TOP RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; STYLING: ROBIN TURK
ne thing I’ve found to be true in 26 years in the health field: you can trick your sweet tooth by feeding it nutritious fare. Case in point: the delicious pairing of sweet potatoes and apples. Sweet potatoes are a tasty nutrient powerhouse, very high in potassium (which helps mitigate the negative impact of all the sodium hidden in our prepared foods), not to mention fiber and vitamin A. And apples, well, they’re the original medicinal food— loaded with natural anti-inflammatory agents such as quercetin. Plus, they’re naturally juicy and sweet to boot. Combine the two, and you’re in for a major treat. This smooth, naturally sweet soup (with a little kick!) is super high in fiber, muting the impact on your blood sugar. Including sweet, fiber-rich dishes like this in your diet really can help calm those cravings. Just think of it as an upgraded, healthier version of the sugar-laden “yams with marshmallows” dish that makes an appearance on so many holiday tables. —Dr. Jonny
November 2017
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9/22/17 3:25 PM
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
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With white mulberry leaf, jasmine and other precious herbs. Caffeine free.
9/22/17 2:50 PM