Akin's December 2018 Healthy Edge

$3 / free

December 2018

Festive Delights SURPRISINGLY GOOD-FOR-YOU HOLIDAY TREATS

WINTER WARMER BLENDED SOUP P. 32

COZY & NOURISHING

BONE BROTH WITH A VEGGIE TWIST

10

NATURAL WAYS TO

EASE COLDS & FLU

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plus

THE BEST HERBAL

stress busters

10/31/18 10:51 AM

What’s New Garden of Life

Dr. Formulated Probiotics Mood+ This unique shelf-stable probiotic formula is made with clinically studied strains to support mood, plus organic ashwagandha and organic Alaskan blueberries. Just 2 capsules a day support emotional health and wellbeing.* Formulated in conjunction with Dr. David Perlmutter, MD, an expert in the human microbiome, and a board-certified neurologist.

Country Life

Acid Rescue™ Mint Flavor Acid Rescue is a calcium carbonate chewable formulated for occasional acid indigestion.* It helps neutralize stomach acid and relieves occasional heartburn.* This clean formula does not contain talc or corn starch. It’s easy to chew and has a delicious mint flavor.

Sugar-free and gluten-free.

New Chapter

Probiotic All-Flora™ New Chapter introduces whole-food live probiotics, formulated with clinical-strength probiotics, revolutionary prebiotic and postbiotic nourishment. This effective triple blend helps reduce problematic yeast, boosts immune defenses, and promotes digestive health.* 100% vegan and gluten-free.

Enzymedica

GI Recovery This innovative superfood and glutamine drink mix will help repair and reset your digestion.* The combination of ingredients helps to improve digestive performance after antibiotics and other upsets.

Powerful prebiotics also help to boost the microbiome.* Available in a refreshing Tropical Greens Flavor. Gluten free and non-GMO.

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Bluebonnet

Simply Calm Raspberry Lemon Bluebonnet introduces a water-soluble blend of magnesium carbonate/ citrate for occasional sleeplessness and stress, as well as bone and immune support.* Magnesium is an essential mineral required in over 300 biochemical reactions in the body and is known for its ability to help the mind and body ease into a state of calm...simply.*.

Gaia Herbs

Calm A.S.A.P. This effective herbal blend provides the support you need to help promote a sense of calm during times of peak stress.* Made with passionflower and fresh skullcap from the Gaia Herbs farm, this herbal blend gives your nervous system the soothing support it deserves in stressful moments.* The formula provides complete support with lavender, chamomile, and holy basil.

Jarrow

Beyond Bone Broth Spicy Beef Ramen Jarrow adds a new flavor to their popular Beyond Bone Broth line— Spicy Beef Ramen. Beyond Bone Broth goes beyond homemade broths by combining hearty bone broth with savory flavors along with added nutrients not found in homemade bone broth. This spicy, beefy bone broth mix supplies collagen, protein, calcium, & silicon, and is valued for benefits related to joints and the digestive tract.*

10/31/18 10:55 AM

Healthy Gifts

Olive Leaf Mary Ann O’Dell MS,RD

Salt Skill

Himalayan Aromatherapy Salt Lamp Enhance the benefits of the salt lamp with aromatherapy.

Add a few drops of your favorite essential oil to the top of this lamp and sit back as your room fills with the wonderful aroma and the warm glow of your new aromatherapy Himalayan salt lamp. The salt lamps act as an air purifier by emitting negative ions into the air, and the soothing light helps you calm and center while reducing stress and increasing energy.

Wyndmere

Aromatherapy Gifts Wyndmere offers not only the highest quality therapeutic essential oils, but also diffusers for home or office. The popular Aroma Shell Electric Diffuser offers the simplicity of applying a few drops of your favorite essential oil and turning the unit on—no water needed. And it works quickly to diffuse the oil throughout the entire room within minutes.

Desert Essence

Organic Essential Oils Blends These essential oil blends are crafted with certified organic oils sourced from around the world. They are designed to promote balance, harmony, and unity with essential oils that evoke a physical or emotional benefit and purpose.

Medicine Springs

Joint Formula Bath & Spray Turn your bath into a recovery retreat with Medicine Springs Joint Formula created from hot springs spread down the western U.S. and Japan.

Soothe sore muscles and joints with this mineralrich soaking formula. And if you are on-the-go, take the mineral spring with you in the Joint Formula spray, enhanced with extra magnesium.

Look for other Medicine Springs formulas for Sport & Skin.

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We know a lot about olives, the fruit of the olive tree, but research suggests there are therapeutic benefits from the leaves of the olive tree. The primary constituent found in olive leaf, oleuropein, appears to possess anti-microbial activity, making it helpful for a variety of conditions.

The most common use for olive leaf is to enhance resistance to infection, making it a great thing to have on hand during cold and flu season. Supplements of olive leaf extract have been used as an aid in fighting viral, bacterial, and yeast infections.

Olive leaf may have a role in cardiovascular health. It has antioxidant and antiinflammatory activity. Research studies have found that supplementation with olive leaf extract could improve vascular function, lower blood pressure, cholesterol, and triglycerides, and reduce inflammatory cytokines that have been linked to heart disease.

Olive leaf is also a new consideration for prostate health. Holistic health care practitioners report that olive leaf extract has been effective for prostate complaints, such as prostate enlargement. They credit the benefits of olive leaf’s ability to fight infection and its apparent detoxifying actions.

While more studies are needed for determining the many uses of olive leaf extract, and to verify the current findings, the research is very promising.

Paragon PlusTM

Opti-Extract™ Olive Leaf • Supports a healthy immune system.* • May be useful in controlling yeast.* • Standardized extract in convenient capsule form.

10/31/18 10:55 AM

December 2018

features 18 Festive Delights

The holidays can be filled with pitfalls if you’re trying to stick to any sort of healthy eating plan. But these recipes can help by replacing the white sugar, flour, and other suspect components found in typical holiday confections with wholesome, natural ingredients—without sacrificing flavor!

22 Winter Immunity Guide

Chewy Ginger Cookies with Molasses Date Caramel

’Tis the season for colds and flu, but this collection of potent nutrients, herbs, and other natural remedies can help you fight off bad bugs all winter long.

p. 19

departments NEWS FLASH

6

LIVER HEALTH

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

8

Bee Healthy. Three wholesome products that come straight from the hive.

10

HERBAL ADVISOR

Adaptogenic Herbs for Stress Relief and More. The first part of a two-part series examines four of the best body-balancing botanicals available today.

HEALING EDGE

12

EXPERT’S CORNER

14

Potent Pigments. The skinny on carotenoids, naturally occurring plant pigments that boast big health benefits.

INFLAMMATION

16

Chronic inflammation underlies a host of troublesome health conditions, but these natural remedies can help.

2

SOOTHE WINTER SYMPTOMS

26

Cold or flu got you down? These simple strategies can get you back on your feet.

KEEP THE BLUES AWAY

27

Natural ways to manage your mood so you can truly enjoy the festivities.

PURE BEAUTY

7 Foods to Fight Insomnia. Can’t sleep? It might be something you didn’t eat.

17

How to keep your body’s most important detoxification organ in top shape.

28

Holiday Beauty Gifts. Spread joy and goodwill by giving the gift of wholesome beauty.

CLEAN EATING

30

Is Fruit Keeping You from Losing Weight? The skinny on this controversial topic.

NATURAL GOURMET

32

Veggie Blends & Bone Broth. This collagen-rich soup hits the healthful spot on cold winter nights.

December 2018

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10/31/18 11:10 AM

BN1118

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Collagen

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BioSil adds collagen the natural way. It works through your body’s natural collagen-generating pathways. That means you add collagen with your own DNA fingerprint, not influenced in any way by processed animal parts.

• Increases skin elasticity 89%‡† • Reduces fine lines and wrinkles 30%‡† • Increases hair volume and strength 13%**† • Increases nail strength‡† • Promotes bone and joint health‡†

What’s more, only BioSil helps protect your existing collagen from breaking down in the first place!

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And that’s a huge advantage for all of us!

BioSilUSA.com

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©2018 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.

†

Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. ‡ Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary. **

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editor’s letter Healthy Options My wife’s mother flirted with vegetarianism all of her life, and was especially active in the late ’70s/early ’80s. As my wife tells it, she would “drag” the kids to various healthy eateries of the time to sample dense, bland concoctions that may have been long on health benefits, but were sadly lacking in flavor.

Vegetarian cuisine has come a long way since then, becoming both more available and more appealing. And the same is true for most specialty foods. If you were, say, lactose intolerant 30 years ago, options were few and far between—and usually downright depressing. And if you were gluten intolerant, options basically didn’t exist at all.

Today, even conventional supermarkets and mainstream restaurants cater to a host of different eating plans, from vegan to Paleo and beyond. And not only is specialty food more accessible, it’s more flavorful, too, with chefs applying their creativity to invent dishes that satisfy our palates as well as our diets.

“Festive Delights” (p. 18), is a perfect example of this welcome trend. Culled from the pages of three of today’s healthiest cookbooks, these recipes take holiday baking to a whole new level by skipping the white flour, sugar, and and other unhealthful ingredients without sacrificing flavor. Just give a couple of these treats a try for your healthiest holiday celebration ever.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President & Managing Andrew Amil Director, HLG

Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Donna Diamond Riekenberg 818.271.8956 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 800-443-4974, ext. 702 jkelly@aimmedia.com Accounting & Billing Yolanda Campanatto 310.356.2248 ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, IT Nelson Saenz Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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

4

THE HEALTHY EDGE. Vol. 9, 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.

December 2018

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10/31/18 12:13 PM

NOW

from Solgar®

grown here.

PROTEIN

harvested F R O M N A T U R E

©2018 Solgar, Inc.

2018

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Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein.

That’s the whole idea behind the broad-spectrum nutrition of Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.

From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.

For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.

Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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newsflash

POSITIVE VIBES

Maintaining positive thoughts and feelings during treatment can help patients achieve better overall outcomes when it comes to their cardiovascular health, according to a research review published in the Journal of the American College of Cardiology in September.

Having a strong network of social support also gives patients confidence about their future health and helps them act readily on medical advice, engage in problem solving and take active preventive measures. A likely link is that favorable social environment, known to influence heart disease risk, has also been shown to predict psychological well-being.

The authors said intervention programs may strengthen psychological well-being. Mindfulness programs have been shown to improve anxiety, quality of life, smoking cessation, healthy eating, and more. Yoga and tai chi, often incorporated in mindfulness-based interventions, have improved outcomes in heart failure patients and lowered blood pressure.

“It may seem challenging to help patients modify psychological well-being in the face of a new medical diagnosis, but these events can represent a teachable moment,” said Darwin R. Labarthe, MD, MPH, PhD, professor of Preventive Medicine at Northwestern University and the review’s lead author. “Just having patient-centered discussions surrounding sources of psychological well-being and information about specific activities to promote well-being are a small, but meaningful, part of a patient’s care.”

Exercise Improves Memory With populations across the world living longer, there is a growing focus on healthy aging—longevity without major chronic diseases and with good physical and mental function. And scientists from Tufts University in Boston have shown that omega-3 fatty acids may be one of the keys to achieving that goal. Their study, published in the British Medical Journal in October, found that higher blood levels of omega-3s are associated with a higher likelihood of healthy aging among older adults.

The study analyzed 2,622 people participating in the U.S. Cardiovascular Health study from 1992–2015, and broke them into five groups based on their circulating blood levels of the omega-3s EPA and DHA, commonly found in fatty fish and omega-3 supplements. After taking account of a range of other social, economic, and lifestyle factors, the researchers found that the group with the highest levels of seafood-derived EPA were associated with a 24 percent lower risk of unhealthy aging than those with the lowest levels of EPA. “These findings encourage the need for further investigations into plausible biological mechanisms and interventions related to [omega-3s] for maintenance of healthy aging, and support guidelines for increased dietary consumption of fish among older adults,” the researchers concluded.

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Organic Diet

CUTS CANCER RISK

Eating organic can significantly cut your risk of developing cancer, according to a study published in October in JAMA Internal Medicine.

French scientists from the Institut National de la Recherche Agronomique (INRA) and other agencies analyzed the diets of 68,946 participants and found a 25 percent decrease in risk of all types of cancer among regular consumers of organic foods, compared to people who eat organic less often. This association was particularly marked in breast cancer among postmenopausal women (34 percent decreased risk) and lymphoma (a staggering 76 percent decreased risk). Other factors that may impact cancer risk, including lifestyles, socio-demographic factors, and family history, did not change the results.

Although researchers noted that a causal link between eating organic and decreased cancer risk cannot be established on the basis of this single study, the results suggest that a diet rich in organic foods may limit the incidence of cancer.

In a commentary that accompanied the study, nutrition experts from Harvard’s T.H. Chan School of Public Health noted, “More research in this area is urgently needed because cancer is a serious public health challenge and foods containing pesticide residues are widely consumed. If future studies provide more solid evidence supporting the consumption of organic foods for cancer prevention, measures to lower costs and ensure equitable access to organic products will be crucial.”

COVER PHOTOGRAPHY: SHUTTERSTOCK.COM

The authors examined a growing body of research to determine whether psychological well-being might lead to reduced risk of heart disease. Prospective studies have shown a positive relationship between optimism (one facet of psychological well-being) and heart disease, including a 2017 study showing the most optimistic older women had a 38 percent reduced risk of heart disease mortality. Additional studies since 2012 have associated a perceived higher purpose in life with lower odds of having a stroke.

December 2018

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10/31/18 11:08 AM

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With Dual Action Enzyme Probiotic Complex, you can get that “wow-my-gut-feels-great” feeling every day! (Insert happy dance here) 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.

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2018-09-13 9:29 AM 10/31/18 10/1/18 11:08 5:16 PM AM

supplement advisor

bee healthy

N

o other insect offers as many natural healing options as the humble bee. Here’s the buzz about three powerful products that come straight from the hive.

ROYAL JELLY What it is. This nutrientdense substance is secreted by the glands of young worker bees and is fed to a single female larva. This process creates a queen bee—hence the name “royal” jelly. As the main source of food for the colony’s queen, it’s high in protein and rich in nutrients.

What it does. Royal jelly has long been used in traditional medicine to treat fertility and ease menopausal symptoms, and newer research validates many of its benefits. In one study, royal jelly was significantly more effective than prescription estrogen in reducing symptoms of menopause and improving quality of life. Other studies show that royal jelly improves sperm count, sperm motility, DNA integrity, and testosterone levels, enhancing male fertility. Royal jelly also supports immune function, enhances production of collagen, speeds wound healing, prevents bone loss from osteoporosis, reduces diabetes risk, and protects the skin from signs of aging related to sun damage. And some studies suggest that it can improve short-term memory and may protect against neurodegenerative diseases, including Alzheimer’s.

How to use it. Royal jelly is widely available in both powders and capsules.

It can also be combined with other ingredients in tinctures or frozen in its whole, fresh state. It’s traditionally held in the mouth before swallowing to increase bioavailability. Because it’s very bitter, mix it with a spoonful of honey or jam, then let it dissolve under your tongue.

1

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By Lisa Turner

Three bee products and how to use them BEE POLLEN What it is. Bees gather pollen from flowers, then mix it with saliva and nectar, and carry it back to the hive to feed their young. Bee pollen is packed with nutrients: it’s about 40 percent protein, and is rich in vitamins, minerals, antioxidants, and fatty acids.

What it does. Bee pollen contains polyphenols, flavonoids, and other antioxidants. Studies show that it has anti-inflammatory actions similar to prescription medications, and can treat chronic and acute inflammatory conditions. Because of its significant anti-inflammatory and antimicrobial properties, bee pollen speeds the healing of wounds and burns, and also acts as a powerful local analgesic to relieve pain. Studies also suggest bee pollen can relieves stress, treat allergies, ease symptoms of menopause and support immune function.

How to use it. You’ll find bee pollen in tinctures, powders, or whole granules, the least processed form. Add the powder or tinctures to smoothies or yogurt. The granules can be sprinkled over oatmeal, salad, or peanut butter toast, or ground in a spice grinder or mortar and pestle to make powder.

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What it does. Manuka honey is traditionally used to treat stomach and digestives conditions, especially acid reflux, low stomach acids, and inflammatory bowel diseases. In one study, Manuka honey significantly reduced colonic inflammation and other parameters of inflammatory colitis. It also protects against C. difficile , a pathogen that can cause diarrhea and inflammation of the colon. Topically, Manuka honey is a treatment for burns and wounds, reducing pain and speeding healing. It can also reduce plaque and gingivitis, support immunity, and stop the growth of Streptococcus pyogenes, the bacteria that causes strep throat.

How to use it. Choose Manuka honey with a UMF rating of 10 or higher, or look for a K Factor of 16–22 to ensure the highest concentrations of Manuka pollen. It’s best not to use Manuka honey in hot beverages, to avoid damaging the enzymes. Take it by the spoonful, stir into yogurt, drizzle over berries, or add to smoothies.

MANUKA HONEY What it is. Made in New Zealand by bees that pollinate the Manuka bush, Manuka is thought to be the most powerfully healing type of honey available. Most Manuka honey carries a UMF rating, which measures the level of antibacterial activity. They may also be classified by K Factor, which measures the percent Manuka pollen grains in the honey.

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December 2018

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10/31/18 11:11 AM

BN1118

CLEANSE HAPPY It’s time to rethink your cleanse with Flor•Essence®.

Maybe you’ve been putting off a cleanse, because, well, let’s face it…they can be harsh and leave you chained to the toilet, making for an overall unpleasant experience.

Flor•Essence is different. It is a gentle, daily cleanse that supports your body’s natural processes, helping it to remove toxins more efficiently than it can on its own.* The truth is your body is really good at cleansing, but due to the number of toxins we’re exposed to, it can use a little daily support. Forget harsh, extreme cleanses, and turn to Flor•Essence for gentle daily cleansing that leaves you feeling rejuvenated. #CleanseHappy

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florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies.

The Healthy Edge

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10/31/18 AM 10/1/18 11:11 4:29 PM

herbal advisor

adaptogenic herbs for stress relief and more: part 1 These body-balancing superstars can help take the edge off stress, boost energy, and improve sleep. Coming next month: four more potent adaptogens

A

nxiety, edginess, fatigue, and insomnia may seem like modern problems, but they’ve always been with us. While today’s version of a “bad day” doesn’t involve a saber tooth tiger as it did in Stone Age times, it might include an attack from a wild boss, leaving you spent, sore, and sleepless. We live in the same bodies as those of our caveman ancestors, and that primitive body responds to stress by producing hormones that cause adrenal gland and sympathetic nervous system stimulation—as well as increased respiration, blood pressure, blood sugar, and heart rate. With acute stress, the body returns to normal quickly. But if stress is prolonged, the effects can be damaging, spawning elevated cholesterol, digestive ulcer, and diabetes.

Herbal adaptogens, often called “tonic herbs,” can help defend against stress and its deleterious effects on the body. They are safe, nontoxic, and have a generalized, normalizing, balancing influence on the body— these herbs not only help the body to cope with stress, but they also enhance immunity, combat fatigue, promote strength, and encourage muscle development and repair.

“I consider adaptogens to be among the most important class of herbs to utilize for general health purposes,” says Roy Upton, executive director of the American Herbal Pharmacopoeia.

Here’s a look at four of the most potent adaptogenic herbs and how you can benefit from their use:

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Rhodiola For centuries, Siberians have used rhodiola, also known as golden root or arctic root, to thrive in cold climates. A traditional folk medicine in China, Serbia, Scandinavia, and Ukraine, tea made from rhodiola root helps people deal with physical stresses.

Folk use and modern research tell us that rhodiola supports the nervous system, immunity, exercise capacity, energy, memory, and sexual performance, and may even lengthen lifespan. A recent study found that rhodiola root extract had benefits for physical fitness, mental fatigue, and coordination tests for students during stressful examinations.

Swedish Herbal Institute scientists and their Russian colleagues compared 180 elite Russian cadets before and after routine night duty. Those who had taken a low-to-medium dose of rhodiola did significantly better than those taking either a placebo or nothing. Standardized preparations are commonly used at doses of 100–300 mg, one to three times per day.

Try: Paragon Plus Rhodiola Pure

Paragon Plus Rhodiola Pure

Ashwagandha Ayurvedic herbalism uses ashwagandha for general debility and exhaustion, emaciation, memory loss, nerve diseases, cough, anemia, and insomnia, as it nourishes and regulates metabolic processes. According to Michael Tierra, author of numerous books on herbalism, “Ashwagandha is regarded by Ayurvedic doctors as the single most important and valuable herb for both men and women.

It is good for all weakness and deficiency conditions. By building health overall, it builds sexual energy, and this is noticeable usually after three or four days of regular usage. It’s not a stimulant.”

Ashwagandha has antioxidant activity in the brain, which may help

December 2018

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10/31/18 11:12 AM

By Karta Purkh Singh Khalsa, RH

explain its effects, including its reported anti- stress, immunomodulatory, anti-inflammatory, cognition-enhancing, and anti-aging benefits. A typical dose is about a gram per day, taken over long periods, up to many years, as a rejuvenator.

Try: Himalaya Ashwagandha

ADAPTOGEN BENEFITS

Holy Basil

❱ Antioxidant, quenches free

An unassuming little garden plant, holy basil, aka tulsi, plays a central role in the folk medicine of South Asia. Much more pungent than pesto Himalaya basil, holy basil has a bitter taste and larger leaves. In addition to its Ashwagandha anti-inflammatory properties, tulsi is believed to have adaptogenic benefits, and modern research confirms that it protects against damage from stress.

Tulsi is gaining serious attention in the scientific literature for diabetes, normalizing both blood sugar and blood fats, including cholesterol and triglycerides.

A placebo-controlled, crossover study showed a significant reduction in blood sugar (17.6 percent) among people taking Organic India Tulsi Green Tea the herb. And a recent study showed that a tulsi extract significantly reduced fasting blood glucose. Research also reveals that tulsi is an antioxidant—not surprising, considering its high flavonoid content. Traditionally, tulsi is given as a tea, but you can also take it in capsule or liquid forms. Follow label instructions for dosage.

Try: Organic India Tulsi Green Tea

❱ Blood sugar balance

radicals

❱ Liver protection ❱ Improved ability to process

toxins

❱ Reduced alcohol and sugar

cravings

❱ Improved immunity, increased

antibody production

❱ Increased energy and physical

work capacity

❱ Increased stamina, motivation,

and productivity

❱ Improved muscle tone and

strength

❱ Enhanced recovery from illness ❱ Improved cognitive function ❱ Reduced anxiety ❱ Improved sleep ❱ Improved color perception,

eyesight, and hearing

❱ Stabilized mood ❱ Longevity ❱ Enhanced protein assimilation

Schisandra Russian and Chinese traditional medicine has long used schisandra for increasing stamina. “Schisandra has a specific and powerful ability to support adrenals, lessening the negative effects that stress can have on the body. For those living a typical high stress, high performance, undernourished and under rested American lifestyle, it is ideal,” says Upton. Athletes have used schisandra to increase endurance and combat fatigue. Several animal and humans studies have determined that schisandra increases stamina and speed and improves concentration. One recent paper reported that this famous fruit improved blood sugar and testosterone levels during heavy exercise. Another study found that schisandra enhanced exercise capacity by lowering lactate accumulation in the tissues. Remember that the effects are slow and gradual. Follow Planetary Herbals label instructions for dosage.

Schisandra Adrenal Complex Try: Planetary Herbals Schisandra Adrenal Complex

USE ADAPTOGENS TO BENEFIT THESE CONDITIONS: ❱ Asthma ❱ Cardiovascular conditions

(angina, hypertension)

❱ Cold and flu ❱ Depression ❱ Diabetes ❱ Headaches ❱ Immune suppression diseases ❱ Irritable bowel syndrome ❱ Menstrual conditions

(heavy bleeding, PMS)

❱ Rheumatoid arthritis ❱ Ulcerative conditions

(gastritis, colitis)

The Healthy Edge

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healing edge

7 foods to fight insomnia Can’t sleep? It may be something you didn’t eat.

➊ Hummus Chickpeas are rich in tryptophan, an amino acid that acts as a precursor to serotonin, which plays a crucial role in sleep modulation. Food sources of tryptophan may be as effective as supplements: In one study, dietary tryptophan significantly reduced insomnia, especially when combined with complex carbohydrates. Because chickpeas contain both tryptophan and carbs, they’re a great food for promoting sleep. They’re also high in fiber, and studies show that a low-fiber diet is associated with light, less restorative sleep and more nighttime wakings.

Eat this: Spread hummus on flatbread and top with kalamata olives; mix with cooked chicken and serve in lettuce cups; mix with vegetable broth, add vegetables, and heat for an easy, creamy soup.

➋ Almond butter Almonds and other nuts are packed with magnesium—¼ cup contains 25 percent of the daily value. They’re also rich in sleep-promoting tryptophan; potassium, which can significantly increase sleep efficiency and decrease awakenings after falling asleep; and B vitamins, which promote restful sleep.

Eat this: Slice an apple crosswise into rounds, then spread with almond butter for a simple bedtime snack; toss hot soba noodles, shredded carrots, and minced scallions with almond butter; cook sweet 12

potatoes in coconut milk till tender, add almond butter, purée until smooth, and season with curry powder.

➌ Cherries Tart cherries are high in melatonin, which helps regulate the sleep-wake cycle.

In one study, volunteers who drank tart cherry juice for seven days had elevated melatonin levels and significant increases in sleep time and sleep efficiency. Another study found that tart cherry juice was as effective as the herbal sleep aid valerian.

Sweet cherries are also high in melatonin, and may have sleep-promoting effects.

Eat this: Purée frozen cherries with milk and honey for a soothing bedtime smoothie; simmer tart cherries in balsamic vinegar and honey until tender, then serve with vanilla yogurt; combine chopped cherries with minced red onion, jalapeño peppers, cilantro, and lime juice for a savory salsa.

➍ Nutritional yeast Nutritional yeast is very rich in B vitamins—2 Tbs. contains the daily value for vitamin B12 and 400 percent of the daily value for vitamin B6. Vitamin B12 is crucial for the nervous system, and studies show that B12 intake is significantly correlated with sleep duration. Vitamin B6 is necessary for the production of serotonin, and research suggests that deficiencies can promote psychological distress and associated sleep disturbances.

Eat this: Toss hot popped corn with nutritional yeast for a cheesy flavor; stir nutritional yeast into hummus; add to a spinach and cheese omelet for a sleepinducing dinner.

➎ Corn Corn is high in carbs, which can promote sleep when eaten the right way. Carbs stimulate insulin, which indirectly makes tryptophan more available. Higher-glycemic carbs are more effective than lower-glycemic carbs, but sugary carbs such as cookies and candy can upset blood sugar and interrupt sleep later in the night.

Organic, non-GMO corn is a good choice because it has a moderate glycemic index—a measure of how quickly or slowly a food causes increases in blood glucose levels. You can also try rice. One study found that eating white rice four hours before bedtime halved the amount of time it took to fall asleep.

Eat this: Stuff a warm corn tortilla with leftover chicken salad for an easy nighttime snack; sauté corn, chopped spinach, diced red peppers, and cubes of chicken, then top with cotija cheese; purée corn with milk, vanilla, and honey, and freeze in an ice cream maker.

➏ Kiwi Kiwis are rich in sleep-promoting phytochemicals.

In one study, volunteers who ate two kiwi fruits an hour before bed significantly decreased the amount of time it took to fall asleep, while increasing total sleep duration and sleep efficiency. Kiwis are high in serotonin (as are plantains, pineapples, bananas, plums, walnuts, and tomatoes), but because serotonin can’t cross the blood brain barrier, it’s likely that the fruit’s high antioxidant content is responsible for its sleep-promoting

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RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

T

he brain depends on a complex array of nutrients to ensure peaceful, uninterrupted slumber.

If you’re battling nighttime wakefulness, eat these foods 1–4 hours before bed.

By Lisa Turner

Sweet Almond Butter Hummus MAKES ABOUT 1 PINT/SERVES 4

This sweet, surprising hummus combines tryptophan-rich chick- peas with almonds, high in sleep- inducing B vitamins and magnesium. Spread it on apple slices, cinnamon toast, or crackers for the perfect bedtime snack.

1 can chickpeas ½ cup almond butter 2 Tbs. honey, or more, to taste 2 tsp. vanilla Almond milk, coconut milk, or milk, as needed, to thin (about 3 Tbs.) 1. Drain chickpeas and rinse well. Transfer to food processor. Add almond butter, honey, and vanilla.

2. Process mixture on low until thick and creamy, adding up to 3 Tbs. milk to thin. Transfer to pint jar, and store, refrigerated, for up to one week.

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE

per serving: 320 cal; 11g prot; 20g total fat (2.5g sat fat); 30g carb; 0mg chol; 210mg sod; 3g fiber; 11g sugars

activities. Studies have shown that poor sleep is linked with lower levels of antioxidants.

Eat this: Toss peeled and cubed kiwi with chopped cherries and slivered almonds for a simple pre-bed snack; layer kiwi slices in a parfait glass with vanilla yogurt and granola; purée peeled kiwi with chamomile tea for a sleep-promoting bedtime beverage.

➐ Spinach Spinach is high in magnesium, which naturally relaxes the nerves and muscles, thereby calming the body and encouraging sleep. Magnesium can also help prevent leg cramps, a common cause of nighttime waking. Additionally, spinach is a good source of calcium, which helps the brain use

tryptophan to manufacture melatonin, a sleep-promoting hormone. Research suggests that a calcium deficiency can make it difficult to fall asleep.

Eat this: Purée a handful of spinach with milk or almond milk and a frozen banana for a soothing bedtime smoothie; sauté spinach with cooked chickpeas, diced sweet potatoes, and toasted almonds; toss chopped spinach with hot pasta and olive oil, and top with cheese.

The Healthy Edge

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expert’s corner

potent pigments

Q:

By Emily A. Kane, ND, LAc

What you need to know about carotenoids

I hear the word ‘carotenoids’ in conjunction with healthy eating. What are they?

What’s the best way to make sure I’m getting enough? —Stuart S., Austin, Texas

A:

Carotenoids are naturally occurring pigments found in many colorful foods. Plants have the incredible capacity to turn sunlight into sugar, but this process generates a great deal of free radicals.

Carotenoids are not only critical for the process of photosynthesis, but also for helping mitigate this free-radical damage.

One carotenoid, carotene, turns into vitamin A when split in two. Pro-vitamin A carotenes abound in yellow-orange veggies (carrots, sweet potatoes, yams, squash) and dark leafy green (collards, spinach, kale). The yellow color is covered up by chlorophyll in green leafy plants.

Vitamin A itself is only found in animal foods, and this is the only type of vitamin A (called retinol) that your body can use directly. Carotenoids must be converted by the body to vitamin A, and this requires healthy digestive function including good blood sugar regulation. Diabetics have difficulty forming vitamin A from plant sources, as do alcoholics and people with pancreatic, gallbladder, or liver diseases.

Healthy folks should have no problem converting the carotenoids from a plant-based diet to vitamin A. Vitamin A is important for healthy vision, immune system function, and cell

growth. It works synergistically with a number of other vitamins and minerals, including vitamins D, K2, zinc, and magnesium, without which it cannot perform its functions, including: Vision—Vitamin A deficiency can cause night blindness. Total blindness from vitamin A deficiency is rare in the U.S., but it’s the most common cause of blindness in Asia. Lack of vitamin A also causes dry eyes due to loss of moisture-producing cells and a build up of keratin, which is similar to vitamin A deficiency skin problems. Applying drops of vitamin A directly to the eyes at bedtime can reverse these cellular changes.

Fertility—Vitamin A and carotenoids are also key for overall cell development and reproduction. Sometimes an infertile but otherwise healthy woman simply needs 25,000 IUs of vitamin A and a high-carotenoid diet to promote conception.

The female human egg has the highest concentration of beta carotene of any organ measured. Ovulation stimulates the production of progesterone, a necessary hormone for sustaining a pregnancy. An egg that doesn’t “drop” creates an ovarian cyst. Both ovarian and breast cysts can be effectively treated with vitamin A and a diet high in carotenoids.

Immune Support— Beta carotene and vitamin A are key for immune support, especially against viral illnesses. Vitamin A

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deficiency may increases susceptibility to viral illnesses, but the illnesses also deplete vitamin A, creating a vicious cycle that can be reversed. A study giving children with respiratory syncytial virus 25,000 IU of vitamin A significantly reduced hospital stays compared to those not receiving the supplement.

A diet rich in natural orange and yellow pigments enhances thymus gland function. The thymus is responsible for maturing “B” cells (made in bone marrow) into more highly specialized white blood cells, the “T” cells that gobble up foreign or diseased material in our blood and tissues.

Mental Health —Because antioxidant flavonoids, which are part of carotenoid chemistry, help to improve blood flow in the brain, there is evidence that a high carotenoid diet may enhance cognitive function. The onset of certain chronic neurodegenerative diseases, including age-related dementia and Alzheimer’s disease, may be delayed when long-term intake of flavonoids has been strong.

Skin Health—Prolonged vitamin A deficiency can cause hyperkeratosis (skin bumps, often at the backs of the upper arms). The most successful acne treatment involves various doses of a vitamin A analogue (retinoic acid) applied topically. Retinoic acid is a prescription item in the U.S., but taking vitamin A supplements (25,000 IUs daily) will also enhance healthy skin turn over.

The bottom line? Eat colorful fruits and veggies every day, especially the yellow, orange, and dark green ones.

You’ll boost your carotenoid intake, and live a longer, healthier life.

December 2018

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Inflammation Gone Bad

BY MARY ANN O’DELL, MS, RDN YOU MAY NOT REALIZE IT, but inflammation can be 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, 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 omega-3s that can help naturally reduce inflammation in the body.

NATURAL FIGHTERS. Along with omega-3s, methylsulfonylmethane (MSM) can

be helpful. MSM is a concentrated source of organic sulfur, important for forming collagen, the fibrous material in cartilage. MSM has been shown to be helpful in reducing the pain and inflammation associated with arthritis. Other natural inflammation fighters include ginger 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 the addition of some natural support, you can fight the flames of inflammation.

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December 2018

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10/31/18 11:20 AM

A Healthy Liver in an Unhealthy World

BY SALLY KARLOVITZ, CN

Q&A Q: A:

Can you tell me about passionflower?

The beautiful blooming vine, passionflower, is rich in a variety of protective antioxidant and anti-inflammatory compounds, including rutin and quercetin. It was used traditionally in Europe and the Americas to treat nervous restlessness, insomnia, and gastrointestinal spasms.

THE LIVER IS the largest of our organs and performs as many as 500 functions in the body. Of these, the most important may be detoxification.

Food, alcohol, medications…everything we eat and drink is filtered through the liver. Under normal circumstances, the liver could handle most chemicals and substances it is exposed to. However, as chemicals in our environment and our diets have increased, so has the incidence of liver damage. As the liver becomes overwhelmed, many of its essential functions become affected, including the regulation of protein, fat, and carbohydrate metabolism, detoxification, and the storage of vitamins and minerals.

Because it acts as a main filter in the body, liver health is critical.

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Milk thistle is one of the most popular and effective herbs for the liver, rich in antioxidants that specifically protect against substances that damage liver tissue. It enhances liver function and has been shown to help support regeneration of liver tissue.

N-acetyl cysteine (NAC) is an altered form of the amino acid cysteine. NAC increases synthesis of another potent antioxidant, glutathione, known for its ability to help protect the liver.

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.

Don’t let your body become polluted by your environment. Fight back by supporting healthy liver function on a regular basis.

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In the modern world, passionflower continues to be used in Germany as a sedative and as a homeopathic treatment (passiflora) for pain and nervous stomach. In the U.S., it is commonly used for stress and anxiety. It is classified as a nervine, an herb that nourishes nerves and provides a calming effect in the body. It is also believed to increase GABA, the inhibitory neurotransmitter in the brain that promotes calm in the mind and body. This action may also explain how passionflower helps to lower blood pressure and reduce anxiety.

It may even play a role in reducing menopause-related depression, and can help promote restful sleep.

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The Healthy Edge

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CELEBRATE THE SEASON IN GOOD HEALTH THIS YEAR WITH THESE DECEPTIVELY GOOD-FOR-YOU DESSERTS

the most wonderful time of the year, but the holidays are also filled with pitfalls—especially if you’re trying to stick to any sort of healthy eating plan. So how do you celebrate the season without long? It’s easier than you think!

Culled from the pages of three of today’s best (and healthiest) cookbooks, the following recipes make delicious use of wholesome, natural ingredients in place of the white sugar, flour, and other suspect components found in typical holiday confections—without sacrificing the flavor. Just give them a try. Your family and friends will never notice what’s missing!

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PHOTO (LEFT): LAURA LEE GOLDBERG, DANIELLE ATKINS, AND KATE DAVIS

ruining the good work you’ve been doing all year

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CHEWY GINGER COOKIES WITH MOLASSES DATE CARAMEL Makes 15 cookies

These cookies have a lovely balance of spice and sweet, with a hint of earthiness from molasses. The texture is both tender and chewy, pleasing multiple cookie palates.

And they are gluten-free and Paleo-friendly.

Recipe excerpted from The Laura Lea Balanced Cookbook

by Laura Lea Goldberg.

Molasses Date Caramel 1 cup canned full-fat coconut milk ½ cup packed pitted medjool dates 1 tsp. molasses ¼ tsp. sea salt

PHOTO (LEFT): LAURA LEE GOLDBERG, DANIELLE ATKINS, AND KATE DAVIS

Cookies 1¼ cups coconut sugar, divided 1¼ tsp. ground ginger, divided 1¼ cups blanched almond flour 6 Tbs. coconut flour 1½ tsp. ground cinnamon ½ tsp. sea salt ½ tsp. baking powder 1 egg plus 1 egg white ¼ cup room-temperature grass-fed butter 2 Tbs. molasses 1. To Make Molasses Date Caramel: Add coconut milk and dates to blender, and purée until as smooth as possible (you will still see tiny pieces of date). Add mixture to small sauce pot over medium heat. Heat to simmer, then reduce heat to low. Cook, stirring every 30 seconds, until mixture is reduced by half and is a light brown color, about 10 minutes. Remove from heat, and stir in molasses and sea salt. Refrigerate mixture in heatproof container until completely cooled.

2. To Make Cookies: Preheat oven to 325°F, and line two baking sheets with parchment paper. Mix ¼ cup coconut sugar and ¼ tsp. ground ginger, and spread on a plate.

3. In large mixing bowl, combine remaining ginger, flours, cinnamon, salt, and baking powder. Whisk to incorporate.

4. In standing mixer or hand mixer, combine remaining 1 cup coconut sugar, eggs, and butter. Mix on high speed 1 minute, until mixture has formed small, soft peaks and lightened in color. Add molasses. Mix 30 seconds more, until molasses is incorporated and mixture has slightly firmer peaks. (When you turn your spatula upside down, peaks should hold for just a second before collapsing.)

5. Fold wet mixture into dry until incorporated. Cover dough, and refrigerate 30 minutes. Remove from fridge.

6. Fill small bowl with lukewarm water, and place next to baking sheets and coconut sugar plate. Scoop and roll 2-inch balls of dough, roll in coconut sugar mixture to coat, and place balls on baking sheet, leaving plenty of room for balls to expand (7–8 balls per sheet).

7 Dampen fingers, and flatten balls to approximately ½-inch thickness. Bake 20 minutes, and cool 10 minutes before topping with caramel. Cookies will keep tightly sealed on countertop for 2 days, or in the refrigerator for 5 days. Reheat in oven at 300°F for 5 minutes before serving.

Per serving: 210 cal; 4g prot; 12g total fat (6g sat fat); 27g carb; 20mg chol; 210mg sod; 3g fiber; 23g sugars

HOLIDAY APPLE COBBLERS Makes 6 cobblers

Simplify your holiday baking with this easyas-pie oat and seed crust. Sunflower seed butter lends a peanut-buttery flavor to the crust. The strategic use of ramekins for serving gives you your very own cobblette, so you have permission not to share.

Recipe excerpted from Sweet, Savory & Free: Insanely Delicious Plant-Based Recipes Without Any of the Top 8 Food Allergens by Debbie Adler.

Crust 1 cup gluten-free oats, ground (try a coffee grinder) ½ cup pumpkin seeds, ground (try a coffee grinder) 1 Tbs. sunflower seed butter (pg. 20) 1 tsp. ground cinnamon 2 Tbs. coconut nectar ½ cup green tea or water Filling 6 medium sweet apples, cored, peeled, and chopped into ¼-inch pieces (Pink Lady, Gravenstein, and Braeburn are good choices) 3 Tbs. freshly squeezed lemon juice ¼ cup coconut sugar 2 Tbs. tapioca flour 1 tsp. ground cinnamon Topping 1¼ cups gluten-free oats, ground (try a coffee grinder) ½ cup coconut sugar ¼ cup unsweetened shredded coconut ¼ cup coconut milk 1 tsp. ground cinnamon The Healthy Edge

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1. Preheat oven to 350°F. Place six 6-oz. ramekins on 15x10-inch baking sheet.

Recipe excerpted from 10Minute Recipes

by Liana WernerGray.

2. To Make Crust: Add ground oats and pumpkin seeds to medium bowl. Add sunflower seed butter, cinnamon, coconut nectar, and green tea, and stir until combined. Spoon about ¼ cup of crust mixture into each ramekin, dividing evenly. Press mixture firmly into the bottom of each ramekin, and slightly up the sides. Bake until light golden brown, about 9 minutes.

Remove from oven.

3. To Make Filling: Add apples and lemon juice to medium bowl, and stir to coat.

Add coconut sugar, tapioca flour, and cinnamon, and stir until thoroughly combined. Spoon filling mixture into crusts, dividing evenly.

4. To Make Topping: Add oats, coconut sugar, shredded coconut, coconut milk, and cinnamon to small bowl, and stir to combine. Cover each cobbler completely with topping, dividing evenly.

5. Return ramekins to oven, and bake cobblers until topping turns a toasty golden brown, about 25 minutes. Transfer baking sheet to wire rack, and allow to cool 10 minutes before serving. Top with vegan, soy-free ice cream or coconut cream, if desired.

RAW THREE-INGREDIENT CHOCOLATE BROWNIES Makes 12 brownies

This recipe is simplicity in itself, but for a little extra kick, you can add ¼ teaspoon salt and ¼ teaspoon pure vanilla extract.

1 cup nut meal (finely ground almonds or other nuts) ¼ cup cacao powder 3 Tbs. maple syrup or raw honey 1. Mix all ingredients in bowl, then form mixture into squares (or balls, if preferred) with your hands. If dough sticks to hands, add more nut meal. If dough is too dry, add water.

Eat immediately, or store in fridge or freezer for a different texture.

Per serving: 90 cal; 4g prot; 6g total fat (1g sat fat); 7g carb; 0mg chol; 0mg sod; 2g fiber; 4g sugars

Per serving: 470 cal; 10g prot; 14g total fat (4g sat fat); 81g carb; 0mg chol; 55mg sod; 10g fiber; 45g sugars

SUNFLOWER SEED BUTTER The heat from the food processor brings out the natural oils from the sunflower seeds, so there’s no need to add any oil.

Blending the seeds into a paste can take a while, so I suggest giving your food processor a break about halfway through so it doesn’t burn out.

2 cups raw, unsalted sunflower seeds 1. Add sunflower seeds to large skillet over low heat. Heat, stirring occasionally, until seeds turn a light golden brown, about 8 minutes.

2. After seeds cool, place in blender or food processor, and blend, scraping down sides, until smooth paste starts to form, about 25 minutes.

3. Transfer sunflower seed butter to glass jar, and store in refrigerator for up to 2 months.

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winter immunity guide ➓

THINGS YOU NEED TO KNOW ABOUT COLDS AND FLU

BY VERA TWEED

C

ommon as they are during winter months, colds and flu aren’t inevitable. That’s especially true once we reach our late 20s or early 30s, when the immune system becomes most effective against these types of bugs. Although resistance starts to drop after age 80, most of our lives should be relatively free of these annoying experiences.

“If you’re a 45-year-old and you’re catching colds three times a winter, you’re doing something wrong in terms of caring for yourself,” says Wendy Warner, MD, a holistic physician in Langhorne, Pa., and author of Boosting Your Immunity for Dummies. “So you should stop and think, what could I be doing differently?”

Adequate sleep and good food are the best protection. “If you’re eating crap, you can’t expect your immune system to work right, and sugar’s really bad for the immune system,” says Warner. Eat whole foods, especially lots of veggies, and include an orange a day for vitamin C. In addition, she offers these helpful tips and supplement recommendations.

of Sleep May ➊ 8NotHours Be Enough It’s most important to sleep between 10 pm and 2 am. “That’s when the immune system revs up, runs around, and cleans up all the stuff you’ve been exposed to that day,” says Warner, “but you have to be asleep for that to happen.” If you sleep from 1 am to 9 am, for example, your immune system gets short-changed.

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Extracts Can ➋ Mushroom Keep You Healthy

Andrographis ➏ Why Is a Go-to Remedy

a Popular Flu Remedy ➐ Why also Works for Colds

Different mushrooms enhance different parts of the immune system, boosting its ability to resist seasonal bugs and, if you do get sick, speeding recovery.

Look for a combination of maitake, chaga, cordyceps, and reishi extracts, and take it daily during the winter season.

Product Pick: Host Defense MyCommunity Immune Support

Unlike echinacea, andrographis will work even if you start taking it a day or two after symptoms strike.

It’s also very effective for prevention, especially if you’re exposed to bugs from sick coworkers, family members, or a sniffling passenger sitting next to you on a plane.

Product Pick: Utzy Naturals U-Mune

Viruses are continually mutating, and it’s getting more difficult to tell whether symptoms indicate a cold or flu. For example, says Warner, “sniffles could be either one.” Unlike flu vaccines, which aim to target specific viruses (and often don’t work because it’s too difficult to predict which virus will strike), natural remedies help the immune system knock out any virus.

Consequently, Oscillococcinum, a popular homeopathic remedy marketed for flu, also works for colds.

Product Pick: Boiron Oscillococcinum

➌ High-Dose D Beats Bugs

Studies of more than 11,000 people, from infants to 95-year-olds, show that low levels of vitamin D increase the odds of winter respiratory infections. But if a cold or flu strikes, extra-high doses of the vitamin taken for 7–10 days, will speed recovery.

Product Pick: Paragon Plus Vitamin D3 1000 IU

Bath ➍ AnClearsHerbal Congestion A hot, steamy shower with some herbs is a pleasant and relaxing way to decongest sinuses and lungs. Take fresh rosemary or oregano, or dried eucalyptus, into a hot shower. Get the herb wet, squeeze or stomp on it to release its oils, and inhale.

Or, put essential oil of eucalyptus on a hot, wet washcloth and squeeze it to release more active components.

An alternative to flushing sinuses with a neti pot, herbal showers are effective for all ages, including kids.

Product Pick: Aura Cacia Eucalyptus Oil

➎

The Mistake Most People Make with Echinacea

“"You have to take it the minute you get a sniffle, if it even crosses your mind that you’re getting a scratchy throat,” says Warner, adding that you need to take about four times the dose recommended on most products. That way, she says, whether you’re getting a cold or flu, “It’ll knock it out quickly.”

Product Pick: Natural Factors Echinamide Quick-Blast

PREVENTING COLDS & FLU: DOSAGE GUIDELINES

To stay healthy, Warner recommends taking these daily during cold and flu season:

MUSHROOM EXTRACTS: Take a combination of maitake, chaga, cordyceps, and reishi or, if you opt for a single mushroom, choose reishi, which also helps balance stress. Look for an extract from the fruiting body (the top part) or, next best, mycelium (the underground part) grown in liquid nutrients.

VITAMIN D: Get your levels tested. Failing that, take at least 2,000–5,000 IU daily— the higher dose if you live north of sunny southern states.

FISH OIL: Get 1–2 grams daily of an EPA/DHA combination to reduce chronic inflammation, which makes you more susceptible to seasonal bugs.

PROBIOTICS AND PREBIOTICS: Preferably, get probiotics by drinking kefir or kombucha, and prebiotics (food for beneficial gut bugs) by eating jicama, asparagus, and artichokes. A high-quality supplement is the next-best alternative.

Product Pick: Renew Life Strong & Ready Probiotics & Prebiotics

ANDROGRAPHIS: Take 200 mg 1–2 times daily for prevention, especially when travelling or when you know that you’ll be around people with colds or flu.

VITAMIN C: One of the most acknowledged immune health remedies on the planet, vitamin C may help keep colds at bay, according to several studies. For those who do succumb to the sniffles, increasing vitamin C may shorten the number of days they're symptomatic. When Israeli doctors gave vitamin C to a group of competitive swimmers with upper respiratory infections, 47 percent of those taking a daily dose of C experienced less severe symptoms and recovered faster than those who didn't supplement with C. Use 250 mg daily for kids and 500–1,000 mg daily for adults.

Product Pick: Trace Minerals Power Pak

The Healthy Edge

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Exercise ➑ How Can Help or Harm A moderate amount of exercise— the kind that leaves you less stressed and revitalized—also makes you less susceptible to seasonal bugs.

However, cautions Warner, “When you overdo exercise, you actually increase your cortisol, your main stress hormone, and that negatively impacts the immune system.” If you’re always trying to push yourself past the limit, winter is a good time to try yoga or Pilates.

Achiness and Fever ➒ Are Not Cold or Flu Symptoms If a fever or achiness makes you want to hide under the covers, that’s the best thing to do. Aches and fever aren’t actually caused by cold or flu viruses, but by inflammatory chemicals released by our immune system, indicating it’s fighting the virus—a good thing, under the circumstances.

Don’t take an aspirin to suppress the bug-fighting process. Rather, take natural remedies that enhance your ability to beat the virus, and get some rest. “If you don’t rest when you need to,” warns Warner, “it’ll take longer to recover.”

Aren’t ➓ Viruses the Only Culprits Colds and flu are viral infections, but once they strike, a bacterial infection—a “secondary” infection in medical terms—can also develop.

A wet cough or yellowish-greenish nasal discharge may be symptoms.

Because natural remedies enhance our immune system’s ability to knock out all types of pathogens, they can work on both, and herbs that contain berberine, such as Oregon grape, yellow root, and barberry, are especially good at knocking out harmful bacteria.

Product Pick: Only Natural Berberine 24

Natural Remedies for What Ails You To treat any combination of cold or flu symptoms, Warner recommends:

ANDROGRAPHIS: Take 200 mg every 2 hours for the first 12 hours, and then 3 times daily until symptoms abate and you feel normal for 1–2 days.

VITAMIN D: For 7–10 days, take 10,000 IU daily, or double your usual dose if it’s based on blood tests.

OSCILLOCOCCINUM. For either a cold or the flu, each vial can be divided into 3–4 doses.

ECHINACEA: Must be taken at the very first sign of a cold. Otherwise, take andrographis instead. Warner recommends four times the echinacea dose suggested on product labels. Take a tincture every two hours (it should make your tongue tingle) or drink an echinacea tea throughout the day.

ZINC: Lozenges are an effective way to shorten the duration of colds and flu.

FOR SPECIFIC SYMPTOMS: DRY COUGH: Allergies may play a part. Take fish oil, enough to get 4 grams of EPA/DHA daily, and natural antihistamines and anti-inflammatories such as stinging nettle, quercetin, bromelain, and turmeric, available in formulas.

WET COUGH AND CONGESTION: Wet coughs can be viral, bacterial, or a combination of the two. Elderberry in syrup or lozenges fights both viruses and bacteria. Additional antibacterial cough remedies include herbs that contain berberine, such as Oregon grape, yellow root, goldenseal, and/or barberry, in capsules or tinctures. Product Pick: Nature’s Answer Sambucus Mega Gummies 7X CONGESTION: Take an herbal shower (see above) or flush sinuses using a netti pot with salt and a drop of rosemary.

Take andrographis, and if you notice a yellowish or greenish discharge, there could be a bacterial infection on top of the cold or flu virus. Herbs that contain berberine, such as Oregon grape and goldenseal, are natural antibiotics.

SORE THROAT: Gargling with salt water reduces mucus, and herbs can coat and soothe the throat. Choose teas with slippery elm, marshmallow root, and ginger. To make your own ginger tea, chop fresh ginger root, brew for 10 minutes in a tea ball, and sip it throughout the day. Throat sprays and respiratory tonics may also include other herbs such as osha and elecampane.

FEELING WEAK OR TIRED: Take the above remedies, and get plenty of rest.

Among the mushrooms, cordyceps is especially good for enhancing energy.

LINGERING SYMPTOMS: If you’ve been taking natural remedies and feel better, but some symptoms just won’t go away, Warner recommends trying acupuncture or shiatsu (or just getting a massage) to help the immune system beat the last of it.

December 2018

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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.

10/31/18 11:36 AM

Soothe Winter Symptoms Naturally

BY MARY ANN O’DELL, MS, RDN YOU FOUGHT HARD, but your body gave in and you came down with a cold! Don’t reach for over-the-counter remedies that have unwanted side effects. Instead, look for natural ways to help support your immune system while also giving your body some rest and comfort.

REST Never is there a time when more rest is needed than when you’re sick. Rest allows the body to recuperate faster. This is especially critical for children who are often active even when they are sick. Quiet activities and extra nighttime rest will help sick bodies recover quicker.

DRINK PLENTY OF FLUIDS Preventing dehydration is key during illness, both for children and adults. Encourage pure water, coconut water, and herbal tea intake throughout the day. Add soups and miso broth for warmth and comfort.

SOOTHE SYMPTOMS NATURALLY Look for natural formulas designed to soothe common symptoms of colds without giving you the jitters or making you sleepy. Herbs particularly helpful in easing symptoms include osha as a decongestant and expectorant, wild cherry bark to ease a cough, oregano and garlic to fight congestion, warming ginger, and soothing honey to ease a sore throat. Keep herbal cough syrup, throat spray, and tea on hand to soothe cough and calm throat irritation.

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With ginger, wild cherry bark, and honey.

December 2018

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4 Keys to Keeping the Blues Away

BY MARY ANN O’DELL, MS, RDN ’TIS THE SEASON for…the blues? It’s something everyone deals with at some point, and many people experience mild depression, or “the blues,” around the holidays. Depression and stress can increase digestive troubles, sleeping issues, and other health problems. Many factors that contribute to mild depression can be controlled and changed to help reduce the chance of experiencing depression. Here are 4 keys to help fight the blues.

MOVEMENT HELPS MOOD Exercise raises endorphin levels (the feel-good hormones), which are commonly found to be low in depression.

Exercise is associated with decreased anxiety and depression, and increased self-esteem and happiness.

Something as simple as even a short, brisk walk can make you feel better.

deficiencies of vitamin B12 and folic acid may be related to the development of depression, and since the B vitamins are used up faster during stressful situations, they should be replenished on a daily basis.

HAPPINESS TAKES GUTS Since scientists have discovered the “second brain”—neurons in the intestinal tract that communicate like neurons in the brain—there has been more focus on the gut-brain connection. Inflammation in the gastrointestinal (GI) tract can play a role in developing depression and “brain fog.” Controlling inflammation and supplementing with probiotics may result in more GI balance and improvement in brain function and symptoms of mild depression.

REST ENHANCES REJUVENATION Lack of sleep means less time for your body to recuperate from the previous day’s activities. The result can be irritability, moodiness, and even adrenal exhaustion. Be sure to cut back on caffeine, especially later in the day, to avoid sleep problems associated with overstimulation. Try doing deep breathing exercises in the evening to calm body and mind.

Utilize aromatherapy to help enhance sleep.

CONTROLLING STRESS CALMS NERVES GABA is the most important and abundant inhibitory neurotransmitter in the brain. It can help improve relaxation and sleep, reduce stress and anxiety, and create a sense of well-being. Research also suggests that

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pure beauty

By Sherrie Strausfogel

holiday beauty gifts Spread joy and goodwill this year with gifts of beauty that are sure to delight everyone on your shopping list

W

hether your holiday shopping list is teeming with wellnessloving, toxic-phobic, crueltyfree advocates, or not, everyone will appreciate a basketful of natural, organic, eco-chic beauty products that feature safe ingredients, luscious textures, and gorgeous packaging.

Clean and green beauty brands are leading the way in effectiveness and innovation. They feature ingredients that are produced by nature, not synthetically derived in labs. And they’re minimally processed and free of artificial ingredients, such as dyes and fragrances that could irritate sensitive skin. What better way to show how much you care? Hint: you may also want to add some of these to your own wish list.

Stuff stockings with Derma•E Single Use Face Masks. The face masks are vegan and include food and herbal ingredients to help detox, firm, and smooth skin. Choose from Vitamin C Brightening Clay Mask with turmeric and kale, Firming Magnetic Clay Mask with adzuki beans and spearmint, or Purifying 2-in-1 Charcoal Mask with activated charcoal.

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Give your girl a little glamto-go with Ecco Bella Mini Lip Gloss. These good-for-you glosses offer pure, shiny, rich texture that’s never greasy or heavy. As a bonus, they nourish and moisturize lips with shea butter and vitamin E. The convenient mini size makes them perfect for purse or backpack. Choose from 3 shades of color.

Treat someone to on-trend charcoalbased skincare with Reviva Labs Charcoal Skincare. These formulas help remove impurities from your complexion while deep cleansing and minimizing pores. This regimen will help refresh and rejuvenate your skin by detoxifying and moisturizing. This charcoal skin care is safe for all skin types. The program includes Bamboo Charcoal Pore Minimizing Mask, Coconut Charcoal Day Creme, and Activated Charcoal Night Creme.

Gift the globally minded with Nubian Heritage African Black Soap Body Wash and Body Lotion.

This duo contains fair trade, certified organic, ultra-rich shea butter from West Africa to moisturize and soften dry skin. These detoxifying and balancing formulas are perfect for all skin types, including sensitive skin.

December 2018

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10/31/18 AM 10/1/18 11:23 4:34 PM

clean eating

By Jonny Bowden, PhD, CNS

is fruit keeping you from losing weight?

Fruits contain a wealth of plant compounds that offer tremendous health benefits— but are they bad news for weight loss?

S

hould you avoid fruit if you want to lose weight? In a word, no. You absolutely do not have to avoid fruit while you’re losing body fat. But, like everything else, the devil is in the details.

Fruit got a really bad reputation when the low-carb movement started to take off. Once considered as healthy a food group as any on the planet, fruit had its image badly bruised in the past few years, as more and more weight-loss experts tagged fruit, fruit juice, and soda as dietary sources of unnecessary sugar.

It didn’t help that the particular sugar found in fruit—fructose—is the main ingredient in high fructose corn syrup (HFCS), one of the undisputed dietary demons of the past two decades.

The Facts About Fruit The good news is that fruit truly is one of the great health bargains on the planet. It’s loaded with fiber, phytochemicals, flavonoids, vitamins and minerals.

It’s relatively low in calories. The anthocyanidins in berries and cherries (and other colored fruits) are highly anti-inflammatory (cherries have long been a traditional remedy for gout, for just that reason).

Apples are loaded with quercetin, one of the most anti-inflammatory plant compounds on the planet, while blueberries are loaded with pterostilbene, an activator of longevity genes similar to the resveratrol found in dark grapes and red wine. And grapefruit and grapefruit juice are associated with weight loss, according to a landmark study at the Scripps Clinic.

So how did fruit get to be a “bad guy”?

Well, one of the epic nutrition discoveries 30

of the past 25 years or so was the fact that hormones drive weight gain. And food has a hormonal effect, particularly, but not limited to, its effect on insulin, the “fat storage” hormone. Foods high in sugar— or foods that convert to sugar quickly, such as grains—raise blood sugar quickly, which signals the pancreas to produce insulin. When blood sugar rises quickly and frequently (as it does on high-carb diets), the body produces more and more insulin and it’s increasingly likely that your cells will start to ignore it. Known as insulin resistance, this condition is a forerunner and promoter of diabetes, obesity, and even heart disease.

Enter low-carb diets. Since insulin responds most dramatically to carbohydrates, it was thought—correctly—that the best way to modify insulin levels was to reduce the foods that create high insulin.

Since sugar raises insulin more than any other “food,” foods with a lot of sugar (including fruits, desserts, and cakes) and foods that convert to sugar in a New York minute (such as grains) became the culinary equivalent of “persona non grata.”

The Problem with Fructose The sugar naturally found in fruit— fructose—presents particular problems of its own, independent of weight gain.

Fructose actually doesn’t raise blood sugar directly —which is why, in much less enlightened times, it was recommended as the “perfect” sweetener for diabetics (it is most definitely not that). Fructose either gets converted to glucose or goes directly to the liver via the portal vein, where—in large amounts—it creates all kinds of metabolic mischief, increasing

triglycerides, obesity, high blood pressure, and diabetes (in animal studies) and being a direct cause of non-alcoholic fatty liver disease (in humans). Diets very high in fructose are, frankly, bad news.

But there’s a difference between the fructose in high-fructose corn syrup, and the fructose found in fruits.

The fructose found naturally in foods is surrounded by fiber and water, and comes along with a big helping of nutrients. You’d have to eat an awful lot of apples to equal the amount of fructose found in one HFCS-sweetened Pepsi. So there’s a big difference between consuming small amounts of naturally occurring fructose from fruit, and extracting that fructose, making it into a concentrated syrup, and adding it to processed foods.

That said, fruit doesn’t get a free pass.

For those who are very carb sensitive (i.e., very weight-loss resistant), it’s a good idea to cut back on fruit if not totally eliminate it for a while. That’s the reason stricter programs such as Atkins or South Beach eliminate fruit for the first couple weeks.

And if you’re on a ketogenic diet, fruit will knock you out of ketosis pretty quickly.

But for everyone who isn’t on a ketogenic diet—including “regular” lowcarbers and Paleo enthusiasts—some fruit is fine. Choose lower-sugar options such as berries and citrus, or high-fiber specimens such as apples. Dried fruit, on the other hand, is too concentrated a source of sugar to be part of a fat-loss diet.

Bottom line: You can definitely lose weight and still eat fruit. Just stay away (for a while) from the very-high-sugar varieties (mangos, pineapples), and don’t overdo it.

December 2018

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natural gourmet

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

veggie blends & bone broth This collagen-rich soup hits the healthful spot on cold winter nights Winter Warmer Blended Soup SERVES 4

2 1 3 3

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1. Heat oil over medium in soup pot. Add onion, celery, carrots, and bell pepper, and sauté until onion is translucent and all vegetables are beginning to soften, about 8 minutes.

2. Add garlic and cumin, and sauté 1 minute more, stirring frequently. Add broth, orange juice, zest, tomatoes, beans, orange juice concentrate, salt, and cayenne, and mix gently.

3. Increase heat, and bring soup to a boil.

Reduce heat to medium-low, cover, and simmer 20–30 minutes, stirring occasionally, until all veggies are tender.

4. Purée soup with immersion wand to desired consistency, and stir in cilantro, if using, just before serving. (If you don’t have an immersion wand, cool and purée in batches in a blender, being careful not to burn yourself with steam build-up.)

Per serving: 500 cal; 32g prot; 7g total fat (1g sat fat); 78g carb; 0mg chol; 1,310mg sod; 29g fiber; 18g sugars

PHOTOGRAPHY: PORNCHAI MITTONGTARE

I

f ever there was a nutritional fad or trend that actually had some substance behind it, it would be bone broth. A few years ago, if you mentioned “bone broth” to someone, they’d probably think you were talking about throwing a bouillon cube into some hot water. Now, thanks to best sellers such as Dr. Kellyann’s Bone Broth Diet , as well as positive endorsements by such health gurus as Dr. Josh Axe, bone broth is everywhere.

The idea is to simmer animal bones (like beef, or chicken) for a really long time— up to 24 hours—so that you can extract maximum flavor in as dense a nutrient soup as possible. Some of bone broth’s benefits certainly come from this rich assortment of nutrients—minerals, proteins, and amino acids—but part of its benefits also come from collagen. Collagen is the most abundant protein in the body, and is necessary for the creation of all connective tissue.

The collagen you get from bone broth is important for everything from skin health to bone health. Collagen is also found in the joints, and collagen supplements are sometimes marketed specifically for joint health.

So that’s Bone Broth 101. Now let’s move on to this terrific variation from Chef Jeannette. Not only do you get all the rich nutrients from the bone broth itself, but you get the enormous health benefits of garlic—which helps lower blood pressure—and onions, which contain powerful anti-inflammatories. Beans are packed with antioxidants and fiber. Throw in the carrots, celery, red pepper, spices, and tomatoes and you’ve got an incredibly rich, high-fiber one-pot-meal that’s warming, filling, and delicious.

Tbs. olive oil sweet onion, finely chopped celery stalks, finely diced large carrots grated (or 1 cup prepared) 1 large red bell pepper, seeded and finely diced 3 garlic cloves, minced 1 tsp. cumin 4 cups chicken bone broth (or vegetable broth for vegan version) Juice and zest of 1 medium naval orange, optional, for more orange flavor 1 15-oz. can fire-roasted diced tomatoes, undrained 2 15-oz. cans black beans, drained and rinsed 1 15-oz. can cannellini or navy beans, drained and rinsed 2 Tbs. frozen organic orange juice concentrate, or to taste 1 tsp. salt (reduce to taste if using salted broth) ¼ tsp. cayenne pepper, or to taste, optional ½ cup chopped fresh cilantro, optional

December 2018

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PHOTOGRAPHY: PORNCHAI MITTONGTARE

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