Earth Origins Market Healthy Edge Magazine DEC2019 by HFAI

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December 2019

Healthy

Holidays

Fresh & Seasonal

SPICED PERSIMMON BUNDT CAKE P. 32

The Holistic Prescription for Winter Woes

BOOST YOUR BRAIN WITH OMEGA-3S 7 SUPER STRESSBUSTING FOODS

PEP UP! THE BEST NATURAL

CAFFEINE ALTERNATIVES HE_Dec19_FrontCover_Akins_JS.indd 3

plus

SUPPORT YOUR SKIN WITH

MANUKA HONEY

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What’s New WishGarden

Emotional Ally Like a big herbal hug, motional lly oﬀers support to a body under stress.* This artisanal blend of calming and soothing herbs can aid you in addressing the storms of life with a smile. Use during periods of grief, stress, and sadness.* Includes motherwort, passionﬂower, milky oat, skullcap and St. John’s wort. In a convenient pump-top bottle.

Bluebonnet

Targeted Choice JustBreathe Get seasonal relief with this whole food based formula, specially formulated to support the body through seasonal changes and encourage free and clear breathing by helping to open nasal, sinus, and bronchial passages.* Made with a unique blend of immuneprotective nutrients and sustainably sourced herbal extracts, including NAC, cordyceps, quercetin, nettles and other nutrients.

New Chapter

Elderberry Powder New Chapter now oﬀers on-the-go immune defense with organic elderberry powder, available in convenient portable stick packs.* Each packet contains potent elderberry extract, concentrated 64x for maximum beneﬁt, and naturally sweetened with throat-soothing honey. dult and kid friendly 2 , and perfect for seasonal changes and travel.*

HempFusion

Sleep or Stress Travel Packs Get the full beneﬁts of hemp support ingredients, in convenient portable 2-capsule pouches. Sleep features full-spectrum hemp extract plus PharmaGABA to promote relaxation and rest.* Stress features full-spectrum hemp extract plus ashwagandha for stress and mood support.* These packets are perfect for travel, or just to use as a trial for these eﬀective hemp-based formulas..

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Comvita

Children’s Formulas with UMF10+ Manuka Honey These formulas created just for children help naturally relieve sore irritate throats with real Manuka honey. Day-Time Soothing Syrup, with a natural orange flavor, is made with ivy leaf extract and nutrients to help clear mucus and provide immune support. Night-Time Soothing Syrup, with a grape flavor, is made with chamomile to support sleep, plus nutrients for immune support. Soothing Pops with honey and vitamin C come in 3 yummy flavors. Made without artificial colors or flavors.

Emerald Health Bioceuticals

Endo Immune

Enjoy optimal health and vitality and maintain proper immune function by naturally nurturing and nourishing your endocannabinoid system.* Formulated with a proprietary PhytoCann® Complex — a blend of non-cannabis herbs and botanicals that eﬀectively activates both CB1 and CB2 receptors in the body, this formula supports a balanced immune response.* It includes citrus peel, astragalus and artichoke extracts for further immune support.*.

Nature’s Way

Sumbucus Elderberry Vitamin C Lozenges These new dual-action lozenges combine the power of elderberry and vitamin C! Nature’s Way Sambucus Vitamin C lozenges contain premium elderberry extract, standardized to BioActives® ﬂavonoids . lderberries have been used for centuries for traditional immune support.* Each lozenge also supplies 250 mg vitamin C for the extra dose of daily immune system support when needed most.* Great tasting tropical ﬂavor.

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What’s New Jarrow Formulas

Lutein+ for Kids Lutein and zeaxanthin are fat-soluble antioxidant carotenoids deposited in the eyes and brain. Research suggests these nutrients play a role in the development and health of these tissues, in part by reducing oxidative stress, particularly blue-light induced oxidative stress in the eyes.* This formula oﬀers a way to support eye and brain health in children, plus protect eyes from blue-light damage.*

Trace Minerals

Magnesium Oil and Gel Feel more relaxed after a stressful day or a tough workout. These topical magnesium chloride formulas provide a means for transdermal absorption of magnesium, a proven way to get more magnesium to support healthy levels in the body. Magnesium Oil oﬀers a body-oil consistency, while Magnesium Gel oﬀers a non-greasy formula.

Genexa

Heartburn Fix Genexa continues a tradition of introducing cleaner, safer, healthier over-the-counter medicines with Heartburn Fix. This calcium carbonate antacid is free of talc, artiﬁcial dyes and parabens. It oﬀers maximum strength heartburn relief, and relieves acid indigestion and upset stomach.* Vegan and gluten free.

HighEnergy Labs

Galvanized N.O. Preworkout This 5 stage formulation is designed for men and women to enhance workout performance. It supports lean muscle mass; supports energy, focus and endurance; combats muscle soreness and fatigue; enhances nitric oxide levels and vasodilation; and speeds recovery.* No artiﬁcial colors, sweeteners or added caﬀeine.

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Country Life

Biotin Spray Get the beneﬁts of biotin in a great-tasting, portable oral spray. Biotin supports healthy hair, skin and nails, and aids in the formation of keratin.* This water soluble B vitamin also supports energy metabolism.* This convenient spray oﬀer a great tasting alternative to swallowing pills, and contains no sugar and no calories. It supplies 2000 mcg biotin per serving, in a base of healthy MCT oil for easy absorption.

Kyolic

Kyo-Dophilus Max Probiotic If your digestive health is susceptible to or has been compromised by travel or stress, Max Probiotic can help replenish your microbiome, balance your GI system and support a healthy immune response.* This blend of 12 beneﬁcial bacteria strains help repopulation microﬂora to maintain good colon health, relieve occasional digestive discomforts, and restore and protect good bacteria.*.

Nature’s Answer

Omega-3 Black Seed Oil This comprehensive blend includes deepsea Omega-3 fish oil plus Thymoquin 3% black seed oil. It’s clinically proven to be 2.9X more effective than fish oil alone, promoting healthy cardiovascular function, healthy cholesterol levels and healthy inflammatory response.* This super potent liquid offers easy absorption and a great-tasting orange flavor. No artificial preservatives.

Genius Brand

Genius Joy

This safe and eﬀective mood boosting supplement provides temporary relief from anxiety and mood swings.* Formulated with researched backed natural ingredients, including nootropics, adaptogens and energy boosters, Genius Joy enables greater motivation, a better attention span, more energy and just general better overall all state of wellbeing and happiness.*

10/28/19 5:36 PM

Stay well this winter (and recover from holiday hangovers) with our Turmeric, Cayenne, and Lemon Shot

p. 19

December 2019

features 18 Holiday Rx

It’s the most wonderful time of the year. But the holiday season is also filled with wellness pitfalls—from overindulgent parties to sleep-sapping stress to almost-unavoidable colds and flu. Here’s our natural prescription for the most common seasonal issues to help you celebrate in healthy style this year.

22 Energizing Caffeine Alternatives

Slamming coffee or conventional energy drinks may give you a short-term boost, but it’s inevitably followed by a crash—causing you to slam more coffee or energy drinks. Luckily, there are natural alternatives that can replenish your flagging energy reserves without the downsides of caffeine.

departments NEWS FLASH

WINTER HERBS

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

Is Your Brain Running on Empty? The same healthy fats that protect your heart can also boost your mental performance and help stave off Alzheimer’s disease.

HERBAL ADVISOR

Don’t Overlook Amla. Prized in Ayurvedic medicine for thousands of years, this oft-overlooked herb can help enhance immunity, lower cholesterol, and more.

HEALING EDGE

All About Pain Relief. We sat down with holistic practitioner Kaley Burns, ND, to discover her tried-andtrue methods for easing chronic aches and pains.

EXPERT’S CORNER

Can Magnesium Help You During the Holidays? Supplementing with this basic mineral can provide the support you need during this stressful season.

How oregano and elderberry can help stave off common cold-weather maladies.

LIVER HEALTH

Holiday overindulgence can take a toll on this important organ, but these natural remedies can help.

INFLAMMATION

Simple strategies for managing your body’s inflammatory response.

PURE BEAUTY

Manuka Honey. For healthy, glowing skin, this unique bee product can’t be beat.

CLEAN EATING

Stress Busters. Seven foods that take the edge off.

NATURAL GOURMET

Pass the Persimmons. This seasonal fruit shines in our Spiced Persimmon Bundt Cake with Yogurt Cream.

† ^

December 2019

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10/28/19 5:41 PM

editor’s letter Serene Celebration

My folks are coming to visit for the holidays this year. Time to panic!

Editorial Director Nicole Brechka

In truth, my parents are really low-key, low-maintenance people. We could order a pizza for Christmas dinner, and they wouldn’t bat an eyelash. But that won’t stop me from obsessing over making sure the house is spotless and every decoration is perfect, or my wife from spending countless hours planning and preparing elaborate meals. It’s going to be a stressful couple of weeks before they get here—even though we bring most of that stress on ourselves.

Executive Editor Jerry Shaver

And that’s the way the holidays usually go. We can talk about trying to tone things down or keeping it simple, but it never seems to work out that way. If this sounds like your typical holiday experience, this issue of The Healthy Edge is here to help. For starters, check out “Holiday Rx” (p. 18) for the best natural remedies for a host of seasonal woes. “Can Magnesium Help You During the Holidays?” (p. 14) and “Stress Busters” (p. 30) take an in-depth look at supplements and foods that can help take the edge off. And “Energizing Caffeine Alternatives” (p. 22) offers a selection of natural ways to revive flagging energy levels without the jitters or crashes associated with caffeine, which can go a long way toward making this your most serene celebration yet.

Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Integrated Media Sales Director Kevin Gillespie Eastern U.S. and International 603.305.5106 Integrated Media Sales Director Donna Diamond Riekenberg Midwest 818.271.8956 Integrated Media Sales Director Candice Smith Western U.S. 603.361.5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

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

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

THE HEALTHY EDGE. Vol. 10, No. 11 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.

December 2019

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10/27/19 4:36 PM

newsflash

Holiday

Four Essential Oil Diffuser Blends Frankincense

For: Emotional support, spiritual awakening, immune health, stress 2–3 drops each: Frankincense, myrrh, cinnamon, clove, and orange

Peppermint

For: Energy, mental clarity, pain relief, respiratory health 2–3 drops each: Peppermint, ginger, cinnamon, and juniper berry

Cinnamon

For: Cold and flu relief, nervous exhaustion, circulation, arthritis 1–2 drops each: Cinnamon, cardamom, clove, and ginger

Balsam Fir

For: Mental clarity, energy, happiness, respiratory health 2–3 drops each: Balsam fir, black spruce, and eucalyptus

THINK

Just 2 Glasses a Day Can Be Deadly A study of more than 451,000 healthy people in Europe concluded that drinking 2 glasses of sweetened soft drinks daily significantly increases risk of early death, when compared to drinking less than 1 glass per month. Research in the United States has found similar risk. It doesn’t matter whether drinks are sweetened with sugar or artificial sweeteners.

PHOSPHATIDYLCHOLINE FOR COGNITION

How Zinc Protects Against

Eating foods high in phosphatidylcholine—particularly eggs and meat—is associated with a reduced risk of dementia and enhanced cognitive performance, according to a study from the American Journal of Clinical Nutrition. Researchers analyzed approximately 2,500 Finnish men between ages 42 and 60 for their dietary and lifestyle habits. The risk of dementia was 28% lower in men with the highest intake of dietary phosphatidylcholine compared to those with the lowest intake. Men who consumed the most phosphatidylcholine-rich foods also excelled in tests measuring memory and linguistic abilities. Phosphatidylcholine is a fatty substance that contains the B vitamin choline. In addition to eggs and meat, soy, sunflower, and wheat are food sources of the nutrient. You can also take phosphatidylcholine and choline in supplement form.

Scientists at the University of Melbourne in Australia have discovered how zinc enhances resistance to pneumonia. When there is an attack by the bacteria responsible for most cases of disease—Streptococcus pneumoniae—zinc goes directly to site where the bugs are located and helps specific immune cells to kill them. The research, which was done in mice, was published in the journal PLOS Pathogens.

PNEUMONIA

December 2019

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Looks like somebody’s been taking their Solgar NO. 7 ®

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THE COMPLE TE LINE OF SOLGA R NUTRITION A L SUPPLE ME NTS IS AVA IL A B LE AT FINE HE A LTH FOOD R E TA ILE RS WOR LDWIDE. FOR STOR E LOC ATIONS A ND A DDITION A L INFOR M ATION, VISIT SOLGA R .COM OR C A LL 1.80 0.645.2246 1. Based on two human studies with 5-LOXIN Advanced ® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies. 5-LOXIN ADVANCED ® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending. *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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10/28/19 5:38 PM

supplement advisor

By Sally Wallace Lynch, MS

is your brain running on empty? It’s time to fill up on omega-3 fats, the No. 1 brain nutrient for protecting against Alzheimer’s, easing depression and anxiety, and calming ADHD

ot long ago, many of us seemed to accept the notion that humans only use 10 percent of their brains, as if the other 90 percent would remain a mystery forever. Not only has that myth been debunked, but research on the brain is exploding, and scientists are continually learning more about this untapped human resource. Key omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—are tried-and-true brain nutrients. Unfortunately, most Americans don’t eat a diet rich in omega-3s fats (primarily found in oily, cold-water fish). This increases the risk of inflammatory diseases, including debilitating cognitive function. Here’s how to change that with omega-3 supplements.

3 Ways Omega-3s Benefit Your Brain 1. Cognitive Benefits in People 50+: A 2018 study published in the journal Nutrients shows that higher blood levels of EPA and DHA are associated with cognitive benefits in older adults (the average age of subjects was 57). Interestingly, blood levels of the long-chain omega-6 fatty acid, arachidonic acid were associated with a 26 percent increased risk for developing cognitive impairment over two years of observation. Arachidonic acid is found in foods such corn and corn oil, meats, cheese, and eggs, especially non-organic and/or non-grass-fed versions. 2. Alzheimer’s, Anxiety, & Depression: Studies on Alzheimer’s, anxiety, and depression show a positive correlation with the use of omega-3s. According to a study from the journal Alzheimer’s & Dementia, Alzheimer’s patients were shown to have lower levels of certain nutrients, including a lower brain availability of DHA. 8

OMEGA-3S & TRAUMATIC BRAIN INJURY Traumatic brain injury (TBI) is a major cause of death and disability affecting 1.5 million people each year. And there’s reason to believe that omega-3s can help. Famed nutritionist JJ Virgin, author of The Virgin Diet and other books, says that fish oils healed her son’s brain damage, restoring him back to health following a car crash where he suffered skull fractures and bleeding on the brain. Visit jjvirgin.com to hear a podcast about nutritional therapy and alternative medicine as it relates to TBI (type “traumatic brain injury” in the search box). According to a study published in Military Medicine (“Neuroprotection for the Warrior”), omega-3s have a protective effect at the cellular and neuronal levels of the brain following TBI. The researchers recommend a daily regimen of omega-3s for everyone, but up to 3 grams for athletes, soldiers, or anyone at risk of brain impact. Supplementing with omega-3s prior to injury can also be useful and effective in recovery.

3. ADHD: The research on ADHD consistently shows that children and adolescents with ADHD have deficiencies in omega-3s. And according to a study in Scientific Reports, children who eat fish at least once per week sleep better and have higher IQs, by an average of 4 points. Given the simple fact that our bodies cannot make EPA and DHA (and most people don’t get enough from food), combined with burgeoning research emphasizing that our brains need them, supplementing our diets with a rich and pure source of omega-3s seems like a “no-brainer.”

Aqua Biome Fish Oil + Meriva Curcumin

Carlson Labs Super DHA Gems

Nordic Naturals Algae Omega

December 2019

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Feed Your Skin and Joints UTIFUL SKI A E

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To find a product in a store near you, Visit our “Where to Buy” section on our website BioCell Collagen™ and Feed Your Skin & Joints™, variously in name and/or design, are trademarks of BioCell Technology, LLC, and are registered in the United States and other jurisdictions. (Pat: https://www.biocellcollagen.com/patents) © 2019 BioCell Technology LLC. All rights reserved.

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* 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.

10/27/19 4:38 PM

herbal advisor

don’t overlook amla

For health and beauty benefits—inside and out—nothing beats this Ayurvedic herb

rized in Ayurvedic medicine for thousands of years, amla— the Indian gooseberry—has become the darling of modern celebrities. Cindy Crawford, Kim Kardashian West, and Sofia Vergara are among the famous fans of amla supplements and skincare products, for their beauty benefits inside and out. But if amla could speak, it might well say, “Hey, I’m more than just a pretty face.” In both traditional use and modern science, the fruit has proved to be an Amla fruit contains between overall rejuvenator and a 1,100 and 1,700 mg of vitamin C healer of many maladies. in a 3.5-ounce serving,

Did You Know?

Research Highlights

compared to just over 50 mg in a small orange and about 100 mg in a large one.

Researchers have analyzed the effects of amla on various processes within the human body, finding that it enhances immune function, slows down degeneration of the skin and other organs due to aging, protects cells against mutations that can lead to cancer, relieves respiratory infections, helps maintain balance in the face of stress, and provides an overall rejuvenating effect. Research has shown that amla lowers cholesterol, triglycerides, blood pressure, and blood sugar—the major markers underlying heart disease and diabetes. One study found that a “full spectrum” extract, made from seeds and pulp of the 10

amla fruit, significantly lowered total and “bad” LDL cholesterol during a test period of 12 weeks. The daily dose was 500 mg, twice daily, taken after breakfast and after dinner. Another study tested 500 mg of a dried amla juice in capsules, once daily. Researchers compared the supplement with a statin drug among people with elevated cholesterol. In the 42-day program, the amla supplement lowered “bad” cholesterol and raised “good” cholesterol almost as much as the drug.

Both treatments also lowered blood pressure—more so with amla. In another study, amla powder was tested on healthy people and those with type 2 diabetes. Both groups experienced lower, more stable levels of blood sugar after taking amla powder daily for 21 days. Effective amounts were 1, 2, or 3 grams of the powder daily. In addition, those taking 2–3 grams daily experienced lower levels of “bad” cholesterol and higher levels of “good” cholesterol.

December 2019

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By Vera Tweed

AMLA USES AND BENEFITS Studies have identified many ways in which amla benefits the human body, and in Ayurvedic medicine, it has been used to provide:

Other Names for Amla Amalaki Indian gooseberry Phyllanthus emblica Emblica officinalis

How to Benefit Traditionally, amla is eaten as a fresh or dried fruit, in a jam or chutney made with the fruit, or as a juice. Today, amla is found in capsules, powders, and skincare and hair products. Amla Supplements: Amla supplements can contain dried juice, extracts from amla seeds, or a combination of extracts from the seeds and pulp of the fruit. Some supplements contain only amla, while others combine it with additional ingredients.

Overall rejuvenation

Enhanced physical strength

Improved immune function

Increased sex drive

Protection against negative effects of stress

Improved complexion

In recent years, human studies have a found that amla: Lowers harmful (LDL) cholesterol

Lowers triglycerides

Raises beneficial (HDL) cholesterol

Lowers blood sugar

In Ayurvedic medicine, amla has been used to treat virtually any ailment, including: Anemia

Dysentery

Indigestion

Asthma

Eye inflammation

Inflammation

Bronchitis

Fever

Jaundice

Cognitive problems

Gas

Leprosy

Colds

Hair loss

Colic

Heart disorders

Constipation

Heartburn

Cough

Hemorrhage

Depression

Hemorrhoids

Skin diseases

Diabetes

Hepatitis

Sore throat

Diarrhea

High cholesterol

Urinary tract infections

Digestive problems

Hypoglycemia

Weak vision

Amla is one of three fruits in triphala (which means “three fruits”), a multi-purpose Ayurvedic remedy for digestive and other ailments. Triphala supplements are made from extracts of all three fruits. Amla Powders: Made from dried amla fruit, these can be mixed with water or added to smoothies or other foods. When combined with a little water to make a paste, amla powder can be used as a face mask or hair conditioner. A common dose of amla extract is 500 mg, once or twice daily. For powder, 1–3 grams daily has been used in studies. Product directions often recommend ½ to 1.5 teaspoons of amla powder, depending on the brand. For skincare and hair products with amla, follow product directions. All of the mechanisms responsible for amla’s therapeutic effects are not yet fully understood. But one thing is clear: The fruit is rich in nutrients, especially vitamin C and other antioxidants, which exert many beneficial effects on health.

Liver problems Low energy Nerve disorders Osteoporosis Peptic ulcer

NutriGold Plant-Based Vitamin C Gold

Himalaya Herbal Healthcare Amla Caplets

Planetary Herbals Triphala Tablets

The Healthy Edge

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10/27/19 4:43 PM

healing edge

By Nicole Brechka

all about pain relief

ooking for natural ways to ease your aches and pains? We sat down with Kaley Burns, ND, a holistic physician at Yellowstone Naturopathic Clinic in Billings, Mont., to find out what works.

There are so many types and causes of pain. Is inflammation the underlying factor in most types? Yes, chronic inflammation is often a factor in persistent pain. Moreover, the inflammation itself can have many underlying causes, from genetics to autoimmune diseases, allergies, smoking or other biological stresses, chronic infections, and even the process of aging.

What are some of the most common causes of chronic pain? Any past traumas or operations are on the list, but also lifestyle factors such as nutrition, activity level, occupation, etc., play a role in chronic pain. Most people I see have sedentary jobs, are lacking in optimal nutrition, and are not allowing their bodies to recover from stress. Poor posture, carrying extra weight, and mood conditions are significant

A holistic practitioner offers tried-and-true natural strategies for easing your aches

factors to evaluate when it comes to pain. New technologies are contributing to unnatural body mechanics. Driving can cause neck, shoulder, or back pain due to bad posture and bumpy roads, combined with stress. It’s also important to be aware of medication side effects—some prescription drugs are notorious for affecting joint and/or muscle pain as a side effect, including statins, bisphosphonates, and fluoroquinolones.

What are a few surprising or hidden causes of chronic pain? Metabolic dysregulation is a big factor that can be overlooked. Epidemiological studies and meta-analyses report a strong relationship between chronic pain and abnormalities in glucose metabolism. Insulin resistance and abnormal blood sugar pave the way for inflammatory pathways, resulting in chronic pain. Magnesium deficiency is another that comes to mind. Magnesium helps to block

the brain’s receptors of glutamate, a neurotransmitter that may cause your neurons to become hypersensitive to pain. Intestinal integrity is one that many people don’t think to connect to their pain. Food choices are also crucial for managing pain due to the way they influence gut health. Substances in grains may increase intestinal permeability, allowing undigested food particles, bacteria, and other molecules to enter the bloodstream, which can influence inflammation and chronic pain.

What are your favorite natural remedies for general types of pain?

One of the products I like mixes bromelain, curcumin, and quercetin. This powerful trio provides enhanced support for maintaining a healthy inflammatory response to reduce pain. Another favorite is a blend that contains essential nutrients the body needs to repair and recover, along with potent herbal pain alleviators, including black cohosh, white willow bark, valerian, and devil’s claw. Lastly, I suggest a proteolytic enzyme product combined with Some of the strongest herbal rutin. This supports the body’s pain relievers, says Kaley natural processes for tissue and Burns, ND, include white joint recovery. The enzymes work willow, black cohosh, and valerian (shown here). synergistically with rutin to naturally boost muscle and tissue repair.

Did You Know?

What are some other successful therapies for pain at your clinic? My personal preference is regenerative injection therapy (RIT). This is a nonoperative, therapeutic approach to pain reduction that involves multiple small injections into a joint to encourage the body to initiate healing methods. Through the process of concentrating and injecting specific substances, such as prolo, PRP, or stem cells at the site of injury, the process of regeneration and remodeling is facilitated and a robust healing response is achieved. 12

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10/27/19 4:45 PM

expert’s corner

By Melissa Diane Smith

can magnesium help you during the holidays?

To better cope with seasonal stress, most of us can benefit from supplementing with this essential mineral

I tend to overdo it and become anxiety-ridden, stressed out, fatigued, and sometimes downright depressed during the holidays. Is there a supplement you could recommend to help me feel more relaxed and balanced? —Julianne S., Chicago

If I had to pick one supplement to help manage stress, it would be magnesium. First of all, magnesium is an essential mineral that most of us don’t get enough of from our diets. And magnesium is so good at managing anxiety and stress that it’s sometimes been called a natural “chill pill.” Furthermore, stress can cause magnesium depletion and a lack of magnesium magnifies stress. It’s important to understand that stress comes in many different forms—from physical to mental to emotional to environmental. So, having an airplane flight delayed when you haven’t had much sleep, or going too long without food when you’re out holiday shopping, or being exposed to environmental toxins, or drinking alcohol and trudging through a snowstorm spells extra stress that increases the need for more magnesium.

Ways Magnesium Relieves Anxiety and Stress Magnesium acts on many levels to improve the body’s response to stress and help reduce its adverse effects. The mineral has been shown to control the activity of the hypothalamic-pituitary adrenocortical (HPA) axis, the body’s main stress response system. In The Magnesium Miracle, author Carolyn Dean, MD, ND, explains that when you’re under stress, your body creates stress hormones causing a cascade of physical effects, all of which consume magnesium. If the stress continues and you don’t rest or replace your magnesium between stressful episodes, your magne14

sium stores become depleted. Then when you are faced with the next stressor, your stress hormones cannot activate your magnesium reserves, which calm those hormones’ effects. Without the calming effects provided by magnesium, adrenaline revs up your heart rate, elevates your blood pressure, and tenses your muscles. The correlation between magnesium and anxiety is so strong that researchers can intentionally induce anxiety in lab animals by depriving them of magnesium. After studying the effects of magnesium for decades, Dean believes that to put an end to anxiety, you must boost your magnesium levels. One of the most common signs of magnesium deficiency is muscle tightness and cramping. Tight muscles make you feel tense, and magnesium is a natural muscle relaxant. It’s also essential for nervous system regulation, and it is one of the few nutrients known to increase brain plasticity. Your brain’s ability to heal itself, create new brain cells, and make new neural connections is known as neuroplasticity. Increasing neuroplasticity can help you rewire your anxious brain. Depression often goes hand in hand with anxiety, and magnesium is a safe, effective, low-cost option for treating depression. Serotonin, the “feel-good,” mood-boosting brain chemical, depends on magnesium for its production. One study found that supplemental magnesium provided significant relief from general depression and major depressive disorder quickly, often within one week. In another, subjects who took supplemental magne-

sium experienced an improvement in symptoms after just two weeks.

Supplementing with Magnesium Since the body can’t make magnesium, we need to get the mineral from external sources. Magnesium-rich foods include dark leafy greens, seaweeds, seeds, legumes, and nuts. But research has shown that Americans consistently struggle to get the recommended amounts of 310–420 mg per day. In addition to dietary shortages and overactive stress hormones, taking too much calcium can also cause magnesium deficiencies. People at particular risk for magnesium deficiency include the elderly, those who regularly drink alcohol, and those with gastrointestinal issues. Most multivitamins contain less than 100 mg of magnesium, so adding a separate magnesium supplement is the best way to ensure adequate intake. Start with 150–300 mg per day. But if you exercise heavily, are under a lot of stress, or have health conditions associated with magnesium deficiency (including high blood pressure, metabolic syndrome, and depression), you may need more. You can take capsules, tablets, or powders. Magnesium citrate is the most commonly used form in supplements. Additional forms include “chelated,” as well as magnesium glycinate, malate, taurate, threonate, and orotate. Magnesium supplementation is incredibly safe. If you take too much, the main side effect is loose stools. You can solve that issue by taking less, or by switching to a different form of magnesium.

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DON’T BLOW IT THIS SEASON. Stock up on TheraZinc now to give your immune system a boost when it needs it the most. When the seasons change, immune challenges (and their unpleasant side effects) can result. It’s that time of year when germs are everywhere. Take TheraZinc this season to help strengthen your immune system when it needs it the most.

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THE GIFT OF SCENT

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December 2019

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Valid 11/18 to 12/31

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Herbs for Winter Wellness COLD AND FLU SEASON IS HERE! Now is the time to arm your body’s immune system with the tools it needs to keep you well. Thankfully, nature has provided a host of plants and herbs that can support immune function, both before and during illness. Two of the most popular herbs for winter months are elderberry and oregano.

BY MARY ANN O’DELL, MS, RDN

oregano oil inhibit the spread of intestinal pathogenic bacteria, including E. coli and Salmonella, as well as the respiratory pathogens Strep. pyogenes and Staph. aureus. One study found that carvacrol, an active compound in oregano, is effective against norovirus, a common cause of vomiting and diarrhea. Oregano is the perfect herb to keep on hand for seasonal challenges, as well as to take with you when you travel.

DON’T LEAVE HOME WITHOUT IT! Oregano has a long history of use for colds, indigestion, and upset stomachs. This may be due to its antimicrobial action, fighting against bacteria and viruses. Active compounds in oregano, carvacrol and thymol, may be responsible for this action, and may in part explain why the oregano plant and

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WINTER TONIC Used traditionally in Native American herbalism, elderberry was used as a tonic medicine and food to promote health and vitality, as well as to fight pain and swelling. The flowers and berries of the elder plant have been studied as herbal remedies for bacterial sinusitis, bronchitis, high cholesterol, and colds and flu. Elderberry is rich in flavonoid antioxidants and acts as an immune system enhancer. Research suggests that it may help fight the flu and may ease symptoms of a cold. Studies using elderberry extract have shown that it may reduce the length and severity of flu-like symptoms. In addition to immune support, research suggests that elderberry extract may help reduce stress, with study results showing that elderberry improved stress test responses and shortened recovery time from physical exertion.

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The Healthy Edge

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HolidayRx By Lisa Turner

Say no to seasonal woes, with these natural solutions

angovers, headaches, and holiday stress: no one’s completely immune to the season’s biggest bummers. Get prepared this year with herbs and supplements to solve any holiday health problem. Designate a drawer or corner of a cabinet—or, if you’re traveling, buy a cosmetics bag or fishing tackle box, and organize smaller servings into zippered snack bags.

BELLY BLUES THE CAUSES: Deep-fried turkey, bacon-wrapped everything,

oversized portions, and the almost-complete absence of fiber in holiday fare.

Happy holiday solutions: DIGESTIVE ENZYMES. Look for a blend that contains

a spectrum of enzymes, especially amylase, protease, and lipase. If you’re sensitive to beans, choose one that has alpha-galactosidase; for dairy, look for enzymes with lactase. GINGER. For nausea, as little as ¼ tsp. can reduce symptoms by 40 percent. Stock up on ginger tea or capsules. Or try 18

candied ginger for fast digestive relief: soak in a jar of water to remove excess sugar, then drain, rinse, and store in the fridge. BITTERS. To improve digestion, lessen gas, prevent

constipation, and curb sugar cravings, look for blends that contain angelica root, manna, rhubarb, aloe, dandelion, burdock, orange peel, and other herbs, and take a dropperful or a swig right after eating. HEARTBURN REMEDIES. To take the burn out of a heavy

meal, choose teas with a combination of ginger, licorice, slippery elm, fennel, or marshmallow. If you know you’re prone to reflux, look for capsules or tablets designed to protect the esophagus.

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CUTS, BURNS AND BOO-BOOS THE CAUSES: Holiday baking burns, chopping

onions in a hurry, icy sidewalks, and glass ornaments that break when you look at them the wrong way. Plus, you forgot the sun still shines (and burns) when you’re snowboarding.

Happy holiday solutions: ALOE VERA. Look for topical gels or oint-

ments with at least 99 percent aloe vera gel to ease the pain from burns or sunburn, and help prevent scarring. ARNICA. For bruises and falls, or aches and

pains after a strenuous ski weekend, rub arnica gel into all affected areas. Add homeopathic arnica tablets or pellets for extra relief. SUNSCREEN. Look for one with titanium

dioxide and zinc oxide as the primary ingredients, and steer clear of oxybenzone, octinoxate, or avobenzone, For added protection, choose foundations, eye creams, lip balms, powders, and lotions that contain natural sunscreens, and buy small sizes to tuck into travel kits.

HEADACHES THE CAUSES: High-octane eggnog, the

open bar at the cocktail party, a houseful of relatives who’ve turned the volume up to migraine-inducing levels, dehydration (coffee doesn’t count toward your eight glasses per day of water).

TURMERIC, CAYENNE, AND LEMON SHOT

TURMERIC PASTE Makes about ⅓ cup

Serves 1

This simple shot clears the fog of a hangover, relieves pain, and supplies your liver with the nutrients it needs to detoxify your blood. Avoid if you have gastroesophageal reflux disease (GERD) or are taking blood thinners. Recipe excerpted from The Simple Guide to Natural Health by Melanie St. Ours 1 clove garlic, peeled ½ tsp. Turmeric Paste (see recipe, right) Juice of 1 lemon ⅛ tsp. cayenne pepper 1 Tbs. apple cider vinegar 1 knob fresh ginger root, peeled and sliced

¼ cup turmeric powder ½ tsp. ground black pepper ½ cup water 1. Combine all ingredients in small pot, and heat over mediumlow heat. Whisk or stir until mixture forms a very thick paste, about 5 minutes. Transfer to glass jar, and store in refrigerator up to 2 weeks. To use, take ¼ tsp. twice per day, or incorporate into another recipe. PER SERVING: 5 cal; 0g prot; 0g total fat (0g sat fat); 1g carb; 0mg chol; 0mg sod; 0g fiber; 0g sugar

1. Combine all ingredients in high-speed blender. Blend on high 1–2 minutes, until smooth. If your blender is too large to effectively blend this small volume of ingredients, double the recipe or add ½ cup water to dilute. 2. Pour into shot glass, and drink immediately. It will be sour, strong, and spicy! Follow with plenty of water. PER SERVING: 25 cal; 0g prot; 0g total fat (0g sat fat); 6g carb; 0mg chol; 0mg sod; 0g fiber; 1g sugar

Happy holiday solutions: HANGOVER CURES. Choose a combination

formula designed to replenish nutrients depleted during a bout of holiday cheer. Look for those with B vitamins, N-acetyl cysteine, antioxidants, and herbs traditionally used for hangovers. Wash them down with lots of water to curb dehydration. BUTTERBUR. Studies show that this herb can

reduce the incidence of migraines by as much as 50 percent. Choose tablets, capsules, or tinctures labeled “PA free,” meaning they don’t contain compounds called pyrrolizidine alkaloids that can harm the liver. WHILE WILLOW BARK. It’s rich in a compound

called salicin, a chemical that’s similar to acetylsalicylic acid, the active ingredient in aspirin. Look for it in tablets, tinctures, or as a powdered herb; if you’re allergic to aspirin, check with your doctor before using. The Healthy Edge

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COLDS AND FLU THE CAUSES: Airline travel, a

stress-burdened immune system, or lack of sunshine (ie, vitamin D). Plus, everyone’s sneezing in your face.

Happy holiday solutions: OSCILLOCOCCINUM. This homeo-

pathic remedy is highly effective, but safe enough for children. Several studies show that it can decrease the severity and duration of flu-related symptoms within 48 hours. Take it at the very first sign of illness for maximum results. ZINC. It’s essential for immune

cell function, and even mild deficiencies can suppress your body’s defenses. Studies show that 70 mg per day taken within 24 hours of the onset of symptoms can alleviate cough, sore throat, and fever. COUGH REMEDIES. Cough syrups

made with standardized elderberry extract also have anti-inflammatory and anti-viral effects. Stock up on lozenges made with elderberry, zinc, and herbs to soothe irritated throat membranes.

ALLIGATOR SKIN THE CAUSES: Cold weather, dry indoor

heating, too-hot baths, itchy wool clothing, and a diet that’s based primarily on latkes and peppermint bark.

Happy holiday solutions: MORINGA OIL. It’s high in fatty acids

gummies, and concentrated elixirs, or add a scoop of collagen powder to morning smoothies. SUPER-RICH CREAMS. Set aside your

normal lotion, and invest in a heavyduty cream, salve, or balm. Look for products with ingredients like neem, calendula, rose, green tea, vitamin E, and plant oils to seal moisture into skin, soothe itching, and heal inflammation.

and nutrients to heal itchy, dry skin fast. Bonus: it also contains analgesic compounds that ease pain and inflammation, and can be used for burns and rashes. Apply directly to skin, or add to a warm (not hot) bath for soaking.

STRESS

COLLAGEN. Studies show that it improves skin moisture and elasticity, and helps repair damage (plus, it’s great for dry winter hair). Look for hydrolyzed collagen in capsules,

Happy holiday solutions:

THE PROBLEM: Last-minute holiday

shopping, money worries, disrupted sleep, and way too many late-night parties.

ASHWAGANDHA. This powerful

adaptogen supports the body’s natural ability to handle holiday stress. Studies show that it can decrease tension and anxiety by as much as 57 percent. Look for it as a standardized extract in capsules or tinctures. VALERIAN. To reduce stress and tension

and promote calm, valerian may be as effective as diazepam, a pharmaceutical used for anxiety. Look for it in tinctures or capsules, or choose a combination formula or tea that includes other stress-busting herbs such as passionflower, lemon balm, or hops. MELATONIN. If stress is keeping you up at night, melatonin can help. Studies show that 1–3 mg significantly increases sleep time and quality. It’s especially useful for normalizing sleep after airline travel. Look for it as a sublingual for enhanced absorption and availability.

December 2019

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This season, when it comes to your immune health:

or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances. Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*

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, Ester-C® and The Better Vitamin C® are registered TMs of The Ester C Company. *These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.

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ENERGIZING

CAFFEINE ALTERNATIVES Put more pep in your step with these proven energizers By Lisa Turner

f your day starts with a zombie-like stagger to your Nespresso machine, you might want to rethink your relationship with caffeine. It’s not that coffee (or tea) are bad; studies have shown that they’re high in antioxidants and may decrease the risk of diabetes, Parkinson’s, heart disease, and cancer. But slamming caffeine doesn’t give you true energy. Instead, it creates a fake rush by prompting the adrenal glands to release adrenaline and cortisol, stress hormones that, over time, deplete the adrenals and create an overall drop in true energy—and a greater dependence on caffeine as a drug. The same goes for energy drinks and shots laced with caffeine and guarana (a “natural” caffeine source). Even worse, they’re usually loaded with sugar, artificial flavors and colors, and preservatives, which studies show can lead to other adverse effects including atrial, arterial dilatation, aneurysm formation, rupture of large arteries, anxiety, insomnia, gastrointestinal upset, muscle twitching, headaches, and a decrease in insulin sensitivity. And that’s not just for heavy users: even one drink per day can dramatically increase blood pressure True energy—not the jittery, boundless feeling that derives from a surge of cortisol or adrenaline—comes from adenosine triphosphate (ATP). ATP is a usable form of energy for cells and is created from the foods we eat. Insufficient levels of ATP lead to both mental and physical fatigue. And while the occasional cup of coffee is fine, if you’re propping yourself up three times a day with espresso and strong black tea, it’s time for a change. Kick caffeine to the curb and try these energizing alternatives for a natural high.

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Ginseng Traditionally used in Chinese medicine to nourish the organs, improve qi (vital energy), and increase stamina, ginseng is considered an adaptogen, meaning it supports and protects the body while rejuvenating and invigorating. There are two main types of ginseng: American and Asian, also called Korean or Panax ginseng. Panax ginseng is considered more stimulating than American, and is your best choice for long-term vitality and overall balance. (Siberian ginseng, also called eleuthero, is not a true ginseng, though it has health properties of its own.) Panax ginseng appears to work by increasing production of ATP, in part via its antioxidant effects that protect mitochondria, and research supports its energy-enhancing effects. Studies show that it can effectively fight fatigue and is a promising treatment for people with chronic fatigue syndrome. It’s also been shown to enhance mental energy, especially attention, memory, and reaction time, and to ease depression, which is often associated with fatigue and lethargy. HOW TO USE IT: Look for ginseng in tinctures and capsules, or in tea form for an energizing alternative to your caffeine-laced morning brew.

Cordyceps From a type of parasitic fungus that grows on caterpillars in the mountainous regions of China, cordyceps has been used for thousands of years in traditional Chinese medicine to improve energy and endurance. (Modern versions are grown on grains, so they’re vegan). Cordyceps appears to work by boosting levels of ATP, especially during conditions of stress, and by increasing insulin sensitivity, allowing cells to use energy more quickly and efficiently. Cordyceps also improves physical performance and stamina, partly by minimizing the accumulation of lactic acid that leads to muscular fatigue. In one study, people who took a cordyceps extract supplement for 12 weeks showed more than a 10 percent improvement in overall stamina and significantly increased their ability to work out longer. HOW TO USE IT: Look for tinctures, extracts, and capsules. You can also find powdered or whole, dried cordyceps in some large natural food stores. Use the whole cordyceps in soups and stews, the traditional way, or add the powder to hot herbal tea.

Vitamins and minerals

Maca From the root of a Peruvian plant in the radish family, maca is traditionally used to increase stamina, improve physical performance, and lessen fatigue. Like ginseng, it’s an adaptogen, so it provides sustained energy without depleting the body. Studies show that maca can enhance physical performance and endurance, especially for athletes. It’s also been shown to relieve fatigue and enhance focus and mental clarity. And because maca has significant hormone-balancing properties, it’s especially helpful in reducing fatigue and easing depression in related to hormonal shifts. HOW TO USE IT: Buy the powder form and add a scoop to smoothies for morning (and afternoon) energy. Gelatinized forms remove some of the starch and are easier to digest.

These important nutrients play an essential role in cellular energy production, acting as coenzymes to free energy from the foods you eat, and even mild deficiencies can lead to fatigue, feelings of exhaustion, and poor concentration. Vitamins B6 and B12 in particular are necessary for maintaining myelin, a fatty compound that forms a sheath around the ends of nerve cells, insulating them and allowing them to send signals faster and more efficiently, enhancing mental stamina and cognition. B12 is also involved in red blood cell production, necessary for oxygen transport and improved overall vitality. For an even bigger boost, combine B vitamins with other nutrients: magnesium is key for cellular energy production, and low levels can decrease physical stamina and lead to fatigue. Vitamin C is necessary for the synthesis of carnitine, which transports long-chain fatty acids into the mitochondria where they’re used to produce energy, and deficiencies have been shown to lead to depression and fatigue. In one study, volunteers who received 10 grams of vitamin C reported significant reductions in fatigue two hours after treatment, and the effects lasted for a full day. HOW TO USE IT: Look for a high-quality B-complex supplement; combine it with vitamin C and magnesium in sparkling water or juice for an uplifting, natural energy drink.

The Healthy Edge

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Beauty Chai

Peppermint tea

Serves 1

Excerpted from Super Powders by Katrine van Wyk. The spices found in traditional chai tea are warming, comforting, and exciting all at once. This version also includes some great skin-benefiting ingredients: pearl for that glowingfrom-within skin, collagen to plump and increase elasticity, and maca for hormone balance and energy. The spices are anti-inflammatory and blood sugar-balancing, and the heat from the pepper and ginger are great for boosting your digestive fire. ½ cup warm water 1 Tbs. sliced fresh ginger 1 tea bag (dandelion root, rooibos, or decaf chai blend) 1 cup almond milk 4 cardamom pods, smashed

cinnamon stick, or ¼ teaspoon ground cinnamon ¼ tsp. pearl powder ¼ tsp. maca ¼ tsp. rhodiola 1 Tbs. collagen peptides 1 tsp. raw honey

1. Place warm water and ginger in small pot, and bring to a simmer. Turn down heat, add tea bag, and let steep 5 minutes. Remove ginger and tea bag. 2 Add nut milk, cardamom pods, and cinnamon stick, and gently warm, being careful not to simmer or boil the milk. 3. Strain into a mug and add the adaptogen powders and collagen. Whisk well to combine Add raw honey, and sip. PER SERVING: 70 cal; 2g prot; 3g total fat (0g sat fat); 9g carb; 0mg chol; 190mg sod; 0g fiber; 6g sugar

Long used in herbal medicine to invigorate and exercise, peppermint has a proven ability to enhance stamina, improve performance, and increase mental clarity. In one study, volunteers who drank water with peppermint oil showed significant improvements in exercise performance, power, and respiratory rate, as well as decreased fatigue. Inhaling peppermint essential oil has similar effects and can reduce feelings of sleepiness and fatigue and enhance alertness. Drinking peppermint tea with lots of water can also boost energy: studies show that even mild dehydration reduces stamina and mental alertness, and increases feelings of tiredness and fatigue. HOW TO USE IT: Swap strong-brewed peppermint tea for your morning beverage; add a few drops of peppermint oil for extra invigoration. Or take a whiff of peppermint essential oil straight from the bottle for all-day energy.

Gaia Herbs MacaBoost Cacao Ginger makes a great energizing smoothie boost with maca and rhodiola.

Host Defense Cordyceps Powder supports energy and stamina with freezedried activated cordyceps mushroom mycelium.

Nature’s Answer Organic Peppermint Oil offers quick awakening refreshment with its pure, clear aroma.

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

Irwin Natural Triple-Boost Caffeine-Free Energy supplies cellular energizers with B vitamins, herbal adaptogens including ginseng, and superfoods like maca and royal jelly.

December 2019

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Nature s

C gnitive Care Give your brain the extra boost it needs with Bluebonnet Nutrition’s Targeted Choice BrainPower™ Vegetable Capsules, a supplement specially formulated to enhance memory, improve concentration, and reduce mental fatigue.

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

Using the power of nootropic ingredients like sustainably sourced bacopa, lion’s mane, and wild blueberries, Targeted Choice BrainPower™ protects neuronal cells and supports overall cognitive function so you can unlock your brain’s full potential.

Whole Food-Based Scientifically Substantiated Potencies Non-GMO Vegan/Vegetarian Free of Common Allergens (soy, gluten & milk)

STAY CONNECTED 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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Natural Support for Liver Health ITâ&#x20AC;&#x2122;S THE END OF THE YEARâ&#x20AC;Ś time for parties and celebrations! Many of these celebrations may include alcohol. While abstinence or moderation are the best approaches, overconsumption is not uncommon and can cause a huge burden on the liver. The liver is the largest organ in the body and one of the most important for keeping the body free of toxins. Everything we eat, drink, or breathe is filtered through the liver. Under normal circumstances, the liver can handle most chemicals and substances it is exposed to. However, as toxins in our environment and our diet have increased, so has the incidence of liver damage. Fortunately, there are many things we can do to protect the liver and support its function for optimal health and vitality. One approach is to take a burden off the liver by utilizing substances that help cleanse this vital organ. N-acetyl cysteine (NAC), a form of the amino acid cysteine, plays an important antioxidant

BY MARY ANN Oâ&#x20AC;&#x2122;DELL, MS, RD

role in liver health. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen, helping to detoxify and protect the liver against these substances. In the herb kingdom, milk thistle, rich in silymarin, has been studied for its ability to detoxify and regenerate the liver. Clinical studies have provided a scientific basis for the safe and effective use of milk thistle in the treatment of liver disease, including acute hepatitis and jaundice. It is also useful as a potent antioxidant and preventive substance, allowing the liver to metabolize and eliminate a variety of toxins, including pollutants, pesticide residues, smoke, drugs, and alcohol. This season, remember to take care of your liver, and it will take care of you!

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December 2019

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Inflammation Gone Bad

BY MARY ANN O’DELL, MS, RDN

YOU MAY NOT REALIZE IT, but inflammation is good. It’s your body’s signal that something is wrong and something needs to be done about it. Inflammation is an immune response, an attempt by the body to heal itself when there is injury, or to defend itself against bacteria and viruses. But living in a chronic state of inflammation is bad. Chronic inflammation occurs with rheumatoid arthritis and osteoarthritis, allergies, and asthma. But other factors contribute to chronic inflammation, including stress, excess weight, lack of exercise, poor diet, and even pollution. Chronic inflammation is thought to contribute to obesity, heart disease, and cancer. So how do you fight the fire of inflammation?

DIET CONTROL Processed foods that are high in sugar and saturated fat can fan the flames of inflammation. Instead choose fresh fruits and vegetables that provide a host of protective antioxidants, along with nuts, seeds, and fish that supply omega3s that can help naturally reduce inflammation in the body.

NATURAL FIGHTERS Along with omega-3s, hemp extract can be helpful. When inflammation gets out of control, hemp extract supports the endocannabinoid system (ECS) in the body, which helps bring the body back into balance. If your ECS is optimally functioning, pain and inflammatory conditions are reduced. Because cannabinoids work on pain receptors, research is seeing benefits for a variety of inflammatory conditions and autoimmune disorders. Beyond hemp, there are other natural fighters, such as ginger, boswellia, and turmeric, which act as natural COX-2 inhibitors. COX-2 is an enzyme that increases inflammatory chemicals, so keeping it in check can help reduce inflammation. With some changes in diet and lifestyle—and addition of some natural support—you can fight the flames of inflammation.

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The Healthy Edge

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pure beauty

By Sherrie Strausfogel

manuka honey Natural beauty products are harnessing the power of this superior honey for healthy, glowing skin, thanks to its antibacterial, anti-inflammatory, antioxidant, and hydrating qualities

he enzymes, minerals, vitamins, and amino acids in all varieties of honey are ultra-nourishing. Honey’s stickiness allows it to attract and retain moisture, and this helps to keep skin smooth and hydrated. But not all honey is the same. Its antibacterial quality depends on the flower nectar the bees feed on and where the honey is harvested. Manuka honey is packed with the tough antibacterial component methylglyoxal, which is found in high concentration in the nectar of manuka flowers, and makes manuka honey extra-potent. Manuka honey’s antibacterial quality allows it to clear pores and pimples of bacteria. It’s a natural anti-inflammatory, able to soothe raw, swollen, and irritated skin. And its antioxidant ability neutralizes free radicals that cause premature aging, while also helping skin cells rejuvenate. This honey didn’t exist until European settlers brought honeybees to New Zealand in 1839, and those bees started collecting nectar from manuka trees, a relative of the Tea tree, which grows abundantly throughout New Zealand. But it wasn’t until 1981 that the beauty properties of manuka honey began to be identified. Look for it in natural skin products. If you’re allergic to bee stings, however, this wonder ingredient may cause a reaction.

Get a luminous complexion with Andalou Naturals Pumpkin Honey Glycolic Mask. Fruit stem cells, vitamin C, and glycolic hydroxy acid, blended with manuka honey and organic pumpkin, gently dissolve and sweep away dull, dry surface cells, exfoliating and resurfacing for even tone and smooth texture.

Cleanse and brighten skin with Now Solutions Vitamin C & Manuka Honey Gel Cleanser. Manuka honey and vitamin C work to brighten skin tone, smooth texture, and naturally renew dull skin. Extra virgin olive oil, aloe vera, and vitamin E help replenish your skin’s natural oils.

DO IT YOURSELF Want to harness the skin-saving power of manuka honey? Try these facial masque recipes from Pacific Resources International: Brightening Masque 2 tsp. manuka honey ¼ tsp. cinnamon A few drops lemon juice Hydrating Masque 2 tsp. manuka honey 2 tsp. Greek yogurt 2 drops lavender (optional)

All Skin Types 2 tsp. manuka honey 1 tsp. coconut oil 2 drops lavender (optional) Sensitive Skin 2 tsp. manuka honey 2 tsp. cooked oatmeal

DIRECTIONS: Mix ingredients in bowl. Spread masque over your face, and leave on 10–15 minutes. Wash off and pat dry.

Soothe and heal with Dr. Nordyke’s Wound Honey. The perfect remedy for skin infections, burns, cuts, scrapes, and scars, this topical ointment combines manuka honey and aloe vera to aid in healing, to soothe painful wounds, and to protects against infections.

Make your own manuka skin care with Pacific Resources International Manuka Honey. Raw Manuka honey from New Zealand works as a perfect chemical-free ingredient for your own DIY natural skin care creations.

December 2019

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From beginning to end support all the way through. When it comes to healthy digestion, sometimes one approach isn’t enough. That’s why Dual-Action Enzyme Probiotic Complex gives you the best of both worlds… enzymes and probiotics all in one formula. Enzyme Probiotic Complex contains 9 active, naturally-based enzymes that break food down into absorbable nutrients for energy and cell growth.* It also contains 2 billion bio-active probiotics^ that promote your natural digestive process and support immune health.* And, since Enzyme Probiotic Complex works on fats, carbohydrates and proteins... you can be confident that you’re getting complete digestive support from just one convenient complex. So for support from top to bottom… discover Enzyme Probiotic Complex.

Available at health, natural food and vitamin specialty stores. *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. ^At Time of Manufacture.

www.AmericanHealthUS.com

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clean eating

etween visiting in-laws, family challenges, shopping frenzies, maxed out credit cards, and just too many parties, the holidays can be a season of stress—not joy. This year, make your holidays happier: try these seven foods to calm your mind, support your body, and keep you celebrating till the New Year.

Black beans are rich in magnesium, a mineral that has a relaxing effect on the body and brain. Magnesium plays an important role in central nervous system (CNS) function, and studies have linked magnesium deficiency with stress. Other studies have linked a deficiency in this mineral to increased anxiety and levels of the stress hormones adrenaline and cortisol. Other high-magnesium foods include peanuts, almond butter, seeds and leafy greens. Try this: cook black beans with onions, bell peppers, garlic, bay leaves, and vinegar for a traditional Cuban soup; toss cooked black beans with cubes of sweet potatoes and finely chopped kale, and drizzle with olive oil; make a Southwestern pizza—top pizza dough with black beans, corn, chopped red and green peppers, and cotija cheese.

Quinoa, like other whole grains, is rich in B vitamins, which are critical for normal brain function, mood, and stress. Studies have linked the B vitamin thiamine to a significant improvement 30

7 foods to support your body and calm your mind

in anxiety levels, and B12 has been linked with improved mood. Vitamin B6 (pyridoxine) has a significant impact on production of serotonin and GABA, neurotransmitters that control anxiety. Other studies show increased intake of B vitamins improves mood and reduces stress—especially workplace stress, and anxiety and stress after a natural disaster. More good grains for B-vitamins: oats, barley, brown rice, amaranth, and buckwheat. Try this: toss cooked red quinoa with chopped green beans, black olives, red peppers, and yellow corn for a colorful side; combine quinoa with sesame seeds and whole-grain flour to make a crunchy crust for fish; cook quinoa with white beans, collards, and acorn squash for a hearty stew.

Edamame (green soy beans) are rich in tryptophan, an amino acid that helps the brain produce serotonin and can have a calming effect. Studies have linked low dietary tryptophan with increased anxiety, stress, and aggressive behaviors. In one study, tryptophan significantly decreased argumentative behaviors and increased agreeable behaviors in both men and women. Other foods that are high in tryptophan include turkey, beef, cheese, and pumpkin seeds. Try this: combine edamame, green peas, baby arugula, baby spinach, and avocado cubes for a striking, emerald green salad; toss edamame with sliced radishes, chicken or tofu cubes, and a spicy mayonnaise; purée edamame with tahini (sesame paste), garlic, lemon juice, and olive oil for a bright green hummus.

Pumpkin seeds are loaded with zinc, an important mineral that helps ease stress and anxiety. In one study, people who had anxiety and were diagnosed with zinc deficiencies took zinc supplements for eight weeks and reported significant reductions in anxiety. Others studies have shown that zinc levels are associated with GABA and glutamate, neurotransmitters that regulate anxiety and depression. Other foods high in zinc: oysters, beef, chicken, nuts, and adzuki beans. Try this: make pumpkin-seed brittle—cook butter, brown sugar, and honey in a saucepan for 5–7 minutes, stir in pumpkin seeds, and pour onto parchment to cool; toss raw pumpkin seeds with olive oil, garlic salt, and cayenne pepper, and bake until golden; combine pumpkin seeds, cashews, and honey in a high-powered blender, and process into a creamy nut butter.

Chamomile tea is rich in a phenolic flavonoid called apigenin, which appears to be responsible for its relaxing effects. Other relaxing herbal blends include passionflower, lavender, and lemon balm. Try this: simmer chamomile leaves in apple juice with nutmeg, a stick of cinnamon, and a slice of ginger for a warm, calming drink; mix cooled chamomile tea with lemon juice, honey, and sparkling water for a refreshing mocktail; mix loose chamomile flowers, lavender flowers, and dried lemon balm for a relaxing tea blend.

December 2019

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PHOTO OF PATE: PORNCHAI MITTONGTARE

stress busters

By Lisa Turner

➏ Chocolate contains a number of beneficial compounds including anandamide, a psychoactive feel-good neurotransmitter, and PEA (phenylethylamine), a natural substance that creates a sense of calm and euphoria. In one study, people who consumed 40 grams of milk or dark chocolate per day for two weeks reported less stress at the end of the study. Black truffles also contain anandamide, and high-protein plant foods—such as lentils, peas, peanuts, almonds, and flax—contain PEA. Try this: make chocolate breakfast porridge—stir dark cocoa powder into cooked quinoa cereal or oatmeal, and top with coconut cream; chop dates, cacao nibs, cocoa powder, pistachios, and goji berries in a food processor, and form into colorful energy balls; make a quick mole—sauté onion and garlic in olive oil, add tomato purée, chipotle peppers, cocoa powder, and cumin, and simmer.

PHOTO OF PATE: PORNCHAI MITTONGTARE

Quinoa, Pomegranate and Pistachios with Ricotta Salata Serves 6

➐ Kefir, a fermented dairy product, is one of the best sources of probiotics, which can improve gut bacteria and help modulate stress via the complex gut-brain axis, the signaling loop between the GI tract and the central nervous system. In one study, women who ate yogurt with probiotics showed reduced activity in areas of the brain that process stress. Kefir is also high in vitamin D, low levels of which have been linked with increased risk of panic and depression. And improving the gut flora in general can enhance the brain’s serotonin levels. Other foods with probiotics: coconut (dairy-free) kefir, yogurt, kimchi, sauerkraut, and miso. Try this: purée vanilla kefir or coconut kefir with blueberries, hemp seeds, and frozen bananas for a creamy, protein-rich breakfast; combine unsweetened kefir with minced garlic, dill, lemon juice, and chives to make a savory ranch dressing; combine kefir, pumpkin purée, nutmeg, cinnamon, and ginger in a blender, purée until smooth, stir in pumpkin seeds or pumpkin brittle, then freeze for a pumpkin ice cream.

This colorful side dish takes only minutes of prep time and makes a lovely, festive addition to any holiday table. You can make the salad the day before serving; just wait to add the pistachios till the last minute, so they retain their crunch. Ricotta salata is a dry, salty cheese that crumbles well; if you can’t find it, feta is a fine substitute. 2 ½ 4 2 ¼ ½ ⅓ ¼

cups quinoa, rinsed well and drained tsp. salt Tbs. olive oil Tbs. white balsamic vinegar cup chopped shallots cup pomegranate seeds cup shelled pistachios cup crumbled ricotta salata cheese

1. In large pot, boil 4 cups of water. Add quinoa and salt. Reduce heat to low, cover, and simmer 15–18 minutes, until quinoa is tender but still has a bite. Remove from heat, and let cool. 2. While quinoa is cooking, whisk together olive oil, vinegar, and shallots, to make vinaigrette. Transfer cooked quinoa to serving bowl, add vinaigrette, and toss to mix. Stir in pomegranate seeds, pistachios, and cheese, and serve immediately. Per serving: 370 cal; 11g prot; 17g total fat (3g sat fat); 45g carb; 5mg chol; 210mg sod; 6g fiber; 5g sugars

The Healthy Edge

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natural gourmet

pass the persimmons Rich in fiber and vitamins A and C, these little gems shine in this delectable, holiday-worthy dessert

ersimmons just don’t get enough respect. Despite their long growing season in California, they remain a highly seasonal fruit that’s often overlooked this time of year. Enjoy them at their sweet and succulent best in this delectable, holiday-worthy Bundt cake.

By Victoria Abbott Ricardi

did you know? Persimmons are at their peak from October through February.

Spiced Persimmon Bundt Cake with Yogurt Cream Serves 16 ¼ ¾ 1½ 3 1 2 2

tsp. coarse salt cup organic unsalted butter (1½ sticks) cups plus 2 Tbs. organic sugar, divided large eggs tsp. vanilla extract cups whole Greek yogurt, divided tsp. confectioners’ sugar

1. Preheat oven to 350°F. Coat Bundt pan with cooking spray; dust with flour. 2. Halve persimmon, and scoop out flesh. Discard skin, and purée flesh until smooth. (You should have 1 cup.) 3. Whisk together flours, cinnamon, pumpkin pie spice, baking powder, baking soda, and salt in bowl. 4. Beat butter with electric mixer until light and fluffy. Gradually beat in 1½ cups sugar, and continue to beat 1 minute, or until mixture is fluffy. Beat in eggs one at a time. Beat in vanilla.

PHOTO: PORNCHAI MITTONGTARE

1¼ cups all-purpose organic flour, plus extra for dusting pan 1 large Hachiya persimmon 1 cup organic whole-wheat pastry flour 2 tsp. ground cinnamon 1½ tsp. pumpkin pie spice 1½ tsp. baking powder 1½ tsp. baking soda

5. Reduce mixer speed to very low, and add half of flour mixture. Add half of persimmon purée, then remaining flour mixture, followed by remaining persimmon purée, and ¼ cup yogurt. Transfer batter to prepared pan, and bake 1 hour, or until toothpick inserted in center of cake comes out clean. Transfer cake to wire rack. Cool in pan 15 minutes. Unmold, and cool completely. Dust with confectioners’ sugar. 6. Whisk together remaining 1¾ cups yogurt and remaining 2 Tbs. sugar in bowl. Serve cake with yogurt cream. Per serving: (1 slice cake with 2 Tbs. yogurt cream): 282 cal; 5g prot; 13g total fat (8g sat fat); 38g carb; 63mg chol; 205mg sod; 2g fiber; 23g sugar

December 2019

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Utzy

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Leaves your face feeling smoother & more resilient.

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Sweet rooibos blended with beautiful, bold hibiscus, finished off with a hint of citrus.

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PHOTO: PORNCHAI MITTONGTARE

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VEGAN

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We know what you need. Just ask.

Knowing what’s truly good for you can be confusing. Our Goodness Gurus can clear things up. So when you're in the store, seek them out and ask them anything.

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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 inf ormation is presented as general inf ormation and is not meant to replace medical advice. B ecause persons and circumstances can vary, self treatment may not be right f or you. C onsult a q ualif ied health care practitioner f or advice pertaining to any particular person or case or bef ore beginning any new ex ercise, diet, or supplementation program. U se products only per label direction.

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