AKiN'S Healthy Edge February 2016

$3 free

February 2016

SKINNY SMOOTHIES Long to be thinner?

Sip your way slim with these sweet, satisfying blender creations

How to

SPICE UP your

LOVE LIFE P. 17

Plus!

KITCHEN CURES the best medicines from your pantry

BRAIN BOOSTS Top nutrients for memory, focus, & more

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GO WITH THE FLOW Supplements and foods for healthy circulation

SWEET SUPERFOODS Decadent desserts that pack a nutritious punch

HAIR THERAPY Wholesome herbs to tame tress troubles

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Soapbox

Natural Black Soap Daiy detox for your skin!

Soapbox Black Soaps are packed with activated charcoal, which attracts toxins and purifies skin. Combined with a blend of coconut oil, olive oil, aloe, and essential oils, this soap moisturizes as it cleans. Choose from bar soap, liquid soap or body wash. And for every unit sold, Soapbox donates a bar of soap to a person in need.

Humble Brush Each Humble toothbrush is made out of 100% biodegradable bamboo which naturally provides a non-slip surface. Each toothbrush has soft BPA-free bristles. Choose Adult with soft bristles or Kids with extra soft bristles. For each toothbrush sold, a toothbrush equivalent is given to a person in need of oral care.

Auromere Soothing Touch

Balancing Soak Bath Salts Add a cup to your bath and soak. The exotic fragrance from clove, sandalwood & ylang ylang help to revitalize and balance your body. Made with Dead Sea salt, evaporated sea salt, mineral salts, Epsom salt and pure essential oils.

Salcura Natural

Moisturizers for Dry Problem Skin If you have eczema or psoriasis, Salcura has a formula for you.

Zeoderm Skin Moisturizer is formulated with zeolite and urea to help ease itching, rejuvenate and restore skin. It is perfect for dry, cracked skin. DermaSpray Intensive is a convenient liquid moisturizer for dry skin. It offers fast absorption and steroid free skin nourishment.

Neem Shampoo Auromere introduces two new gentle and effective Ayurvedic hair shampoos formulated with neem and other wildcrafted traditional herbs and essential oils to cleanse, nourish and rejuvenate the hair and scalp. Aloe Vera-Neem Shampoo is best for dry-normal hair, and Neem Plus 5 is best for normal-oily hair.

Blush Daisy

Love My Lavender Body Care Created by two young girls, ages 13 and 10, who wanted pure body care products made with all natural, non-toxic ingredients, the Love My Lavender line is perfect for those who love the scent of real lavender. Pair the Body Scrub with the nourishing Body Lotion or the ultra-rich Body Butter for healthy, fabulous looking skin.

Cocokind Treat

Jumbo Organic Lip Balm Soothe and protect dry chapped lips with moisturizing coconut butter and nourishing shea butter. These Jumbo lip balms are available in fun, nostalgic flavors. Choose from: Bubble Gum, Coconut Cream, Marshmallow or Soft Candy.

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Organic Matcha Moisturizers These new vegan moisturizers are made with organic virgin coconut oil and matcha tea powder.

Matcha is rich in chlorophyll and antioxidant catechins which nourish and rejuvenate skin cells. Choose the Face Moisturizer to keep skin fresh and hydrated, or the Body Moisturizer to keep skin soft, toned and deeply moisturized.

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Super Sprout

Organic Beetroot Powder When you can’t always eat fresh, reach for Super Sprout for real nourishment. Beetroot powder is a great body protector and may help lower blood pressure.* 100% pure - no fillers. 1 TBS = 2 average beets.

Allera

Immune Extra Allera offers once-a-day ultimate immune support with Immune Extra, containing ProLigna pine cone extract, a natural remedy used in Japan for centuries. Research on ProLigna suggests that it may enhance immune performance by optimizing the function of immune cells, helping you stay healthier.*

I Am

I Am Happy Inspired by the classical principles of Ayurveda and Chinese Medicine, this natural formula is designed to allow you to quickly change your state of mind. I Am Happy promotes a calm relaxed state of mind and enhanced feelings of emotional well-being.* Includes ashwagandha, lavender, L-theanine and more with a refreshing raspberry herbal tea flavor.

Gnarly

Vicious Vanilla Vegan Meal Replacement Shake A smooth and delicious plant protein meal replacement shake made with pea protein isolate, chia, and cranberry proteins. Designed to build, nourish and support muscles.* Each serving supplies 20 g protein and 7 g fiber, plus nutrients, pre & probiotics. No artificial colors, flavors, or sweeteners. No soy, gluten, or dairy.

HerbaLUX

HerbaLUX Once A Day for Men or for Women These advanced herbal formulas are designed to be used daily to support normal sexual health in men and women.* HerbaLUX for Men supports natural sexual enhancement, helping to support healthy erectile function, increase libido and boost testosterone levels in men.* HerbaLUX for Women supports natural sexual desire, helping to balance emotions, boost sex hormones and increase libido in women.*

Health Direct

AminoSculpt Sugar Free The original anti-aging Type 1 collagen peptide supplement, now available sugar free.* The peptides in AminoSculpt can help promote fuller hair, firmer skin and stronger nails, as well as support healthy joints and weight loss.* This formula is sugar-free, gluten-free and dairy-free.

Available in Cherry or Mango flavors.

Reserveage

Plant--Based Support Collagen Builder For smoother, more supple skin, Reserveage combines Ceramoside ceramide wheat extract with procollagen nutrients and vitamin C. Ceramosides help boost hydration for visible results starting in 2 weeks.* The formula includes vitamin C and other nutrients to support collagen synthesis.*

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Trace Minerals Research

Liquid ActivJoint Platinum This effective liquid formula supports bone and joint health with glucosamine, chondroitin, and MSM.* It also supports mobility and flexibility with turmeric, bromelain, and cayenne.* Supercharged with ConcenTrace minerals.

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February 2016

features 18 Go with the Flow When it comes to heart health, we hear a lot about managing cholesterol, getting enough exercise, and avoiding trans fats. But we rarely tackle the important topic of circulation. Here’s a look at the best foods and supplements to promote healthy blood flow—thereby helping prevent heart attack, stroke, and even amputations.

22 Slenderizing Smoothies Looking for a simple way to shed pounds and keep that extra weight off? Forget following complicated diets! Sip your way slim with these sweet, satisfying blender creations.

departments NEWS FLASH

6

LIVEN UP YOUR LIBIDO

Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR

8

Memory Boosts. Safe, natural ways to support brain health and ward off age-related mental decline.

HERBAL ADVISOR HEALING EDGE

BLOOD PRESSURE

12

Kitchen Cures for Colds & Flu. Keep your pantry stocked with these powerful healers to protect against illness.

PURE BEAUTY

14

Nuts About Coconut Oil. Nutritionist Jonny Bowden takes a look at this popular healthy fat.

JOINT HEALTH

16

Effective diet, supplement, and lifestyle tips to help keep your hinges healthy.

2

28

Age-Defying Argan Oil. From the deserts of Morocco comes this nourishing oil that can help remedy dry skin, soothe brittle hair, and more.

CLEAN EATING EXPERT’S CORNER

26

A holistic approach to keeping your arteries flexible and decreasing risk of hypertension.

10

Herbal Hair Therapy. The best botanicals for tress troubles.

17

A three-step process to support sexual health and put the spark back in your love life.

30

Sweet Surrender. Having a hard time kicking the sugar habit? The Sugar Freedom Plan from Nicole Avena, PhD, and John Talbott can help.

NATURAL GOURMET

32

Superfood Desserts. Decadent treats that also pack a big nutritional punch.

February 2016

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At time of manufacture. | © 2016 American Health Inc.

15-AH-1198

11/19/15 12:23 PM

letter from the editor

Have a Heart Editorial Director Nicole Brechka

February has become the month when we celebrate love and romance— and, by extension, the heart. Despite great strides made in recent decades, heart disease is still the No. 1 killer of both men and women in the United States. According to the American College of Cardiology, almost one in four (25%) American deaths in 2008 was attributable to heart disease, and the cost in medications, health care services, and lost productivity due to coronary heart disease is more than $100 billion annually.

When it comes to keeping your ticker in top shape, you probably know most of the standard recommendations: cut out the processed foods, eat more fruits and vegetables, engage in regular exercise, and lose excess weight. All good ideas, but they really just scratch the surface.

If you’re ready to move beyond the basics, check out “Go with the Flow,” (p. 18) for a look at foods, supplements, and more that can help support your circulatory system—the complex network of arteries, veins, and capillaries that transports oxygen-rich blood throughout your entire body. Keeping that flow moving smoothly is an often overlooked element of an overall heartheathy regimen, and it’s one of the best ways to decrease your risk of heart disease, stroke, and peripheral artery disease. Now that’s advice that we should all take to heart.

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

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Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, Vera Tweed

Production Director Cynthia Lyons Production Manager Mark Stokes Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator John Potter 800.443.4974, ext. 702 jpotter@aimmedia.com Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 1. 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.

February 2016

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It’s time to get real!

In today’s marketplace, consumers want to know what ingredients are REALLY organic, non GMO, vegan or gluten free, especially when it comes to supplements. *HW 5HDO 1XWULWLRQ XQGHUVWDQGV WKLV DQG LV IXOO\ FRPPLWWHG WR TXDOLW\ WUDQVSDUHQF\ DQG DXWKHQWLFLW\ 7KLV FDQ HDVLO\ EH VHHQ LQ RXU 10 promises WKLUG SDUW\ FHUWLILFDWLRQV DQG RXU JRRG PDQXIDFWXULQJ SUDFWLFHV

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â&#x20AC;&#x153;Our mission is to restore real food nutrition to your body and vitality to our planet leading the Revolution of Regeneration.â&#x20AC;?

JORDAN RUBIN FOUNDER & CEO | Get Real Nutrition

11/19/15 12:26 PM

newsflash WHY ORGANIC PET FOOD? A report by the non-profit Cornucopia Institute highlights the value of organic pet food. According to the report, conventional pet food may contain unhealthy meat, additives, and moldy grains. In addition, says Cornucopia, both dog and cat foods may contain too much starch from sources such as corn, wheat, rice, oats, peas, and potatoes.

Blood Pressure Update Studies have found that two different supplements can lower blood pressure over time: Black raspberry powder: 312 mg daily for 8 weeks Grapeseed extract: 300 mg daily for 6 weeks

Although humans generally vary their meals, pets typically eat the same foods over and over, so it’s important to watch for shortfalls and toxins. If it isn’t possible to buy organic pet food, Cornucopia recommends avoiding these ingredients: • Carrageenan, a seaweed-based stabilizer and thickener that can cause intestinal inflammation.

• Synthetic preservatives such as BHA, BHT, propyl gallate, and ethoxyquin.

• “Meat” that doesn’t specify the species of meat or is described as a byproduct or being rendered.

For a free buyer’s guide, visit cornucopia.org/pet-food-guide/

Both supplements appear to have a dilating effect on blood vessels. Other studies have found that garlic supplements, flax seeds, and blueberries also help keep blood pressure in line.

MORE PERKS OF

COFFEE

People who drink moderate amounts of coffee— no more than 5 cups per day—are less likely to die from type 2 diabetes, heart disease, or neurological diseases, compared to people who don’t indulge in the brew. That’s the conclusion of a 30-year study of more than 200,000 doctors and nurses, published in the American Heart Association journal Circulation.

Both regular and decaf coffee had the same effects. “Bioactive compounds in coffee reduce insulin resistance and systematic inflammation,” said Ming Ding, MD, the study’s lead author.

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12

One dozen roses—a classic bouquet—meant a declaration of love in the Victorian language of flowers, but today it can also simply mean appreciation. Historically, the number 12 represents perfection or completeness, much like the 12 months of the year, 12 hours on the clock, or 12 signs of the zodiac.

February 2016

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THIN

K

Green BE

LIVE

Green

At Bluebonnet Nutrition, leaving a positive environmental imprint while providing superior supplements plem pl lemen ents nts ts has always been our primary mission. That’s why Bluebonnet’s Super Earth OrganicGreens provides the perfect blend of energizing greens from 100% USDA organic-certified wheatgrass, barley grass, alfalfa grass and green kamut, as well as spirulina and broken cell wall chlorella for improved bioavailability. ®

Major Roles of Super Green Foods

Detoxify & Cleanse X Balance Body Alkalinity/pH X Promote Energy Levels & Immune Health X Restore Digestive Health X

This ultra-pure organic greens formula is meticulously made without the use of added colors, fillers, sweeteners or flavors. Each farm-to-table ingredient is organically grown, sustainably harvested at its nutritional peak, immediately juiced and dried at low temperatures to preserve the inherent phytonutrients, chlorophyll, vitamins, minerals, fiber and more that help to detoxify and cleanse the body. Thinking green is one thing; being green is another. By utilizing organic/non-GMO, kosher, hypoallergenic, 100% NUTRITION TO THE FIFTH POWER vegan, sustainable and environmentally friendly ingredients, NATURE · SCIENCE · QUALITY · TRUTH · KNOWLEDGE Bluebonnet’s Super Earth OrganicGreens provides all of the green attributes you require with the nutritional foundation your body needs to live green too! X

Bluebonnet

®

®

Available in 7.4 oz and 14.8 oz canisters

Available exclusively at natural food stores Available exclusively at natural food stores statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

X These

†Only those Bluebonnet Super Earth products bearing the KOF-K emblem on the front label panel are kosher certified.

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For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com or write: Bluebonnet Nutrition Corporation 12915 Dairy Ashford, Sugar Land, TX 77478

11/19/15 12:24 PM

supplement advisor

memory boosts Natural ways to improve brain health

W

e sometimes joke about memory lapses being “senior moments,” but medications may be an overlooked culprit. For example, Canadian research at the University of Montreal examined 68 trials of benzodiazepines such as Xanax, prescribed for anxiety and insomnia, and found that they consistently impair memory and concentration.

Antihistamines and sleeping pills, such as Ambien, Lunesta, and Sonata, can also reduce mental capacity (see “Top 10 MemoryRobbing Drugs,” p. 9).

Nine out of 10 people age 65 or older take at least one prescription drug, and many take a combination. Consequently, it makes sense to have a pharmacist evaluate your medication regimen if memory, concentration, or other mental tasks become problematic.

The wrong foods can also rob mental function. David Perlmutter, MD, author of Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar—Your Brain’s Silent Killers, has

identified sugar, starch, and gluten as contributors to dementia, whereas good fats protect against it. These include grass-fed beef, eggs, fish and fish oil supplements, avocado, nuts, coconut oil, and olive oil. B vitamins, especially B12, are also necessary for optimum mental function, and can be taken in a B complex or multivitamin. Curcumin is also known to correlate with very low incidence of Alzheimer’s disease. In addition, these are some of the top supplements shown to help memory issues.

Phosphatidylserine (PS): A waxy substance technically called a “phospholipid,” PS is a key building block of healthy cell membranes. Studies of more than 1,000 people show that it can help relieve ADHD and memory problems in children, age-related memory loss later in life, and symptoms of diagnosed Alzheimer’s or other dementia. The usual dosage is 100 mg, two or three times daily for adults, and twice daily for children. PS is sometimes combined with omega-3 supplements.

LION’S MANE: A MUSHROOM WORTH REMEMBERING Used for centuries throughout Asia as an immune-stimulating tonic, the uniquely beautiful cascading mushroom known as lion’s mane may also stimulate your brain. Recent studies of the mushroom have discovered specific compounds called erinacines that enhance cognition and memory by speeding myelination and by enhancing the production of nerve growth factor, a protein that plays a key role in the maintenance and regeneration of neurons.

Lion’s mane also protects against brain cell death, which improves both mental clarity and memory. In one small trial published in Phytotherapy Research, researchers assigned 30 seniors with mild cognitive impairment to a daily dose of either lion’s mane or a placebo. In cognitive tests administered periodically during the study, those taking lion’s mane showed significantly better brain function than those in the placebo group.

This brain-boosting fungus may even help those with Alzheimer’s disease. During a recent pre-clinical study that appeared in the journal Biomedical Research, scientists examined the effects of lion’s mane on brain function in an Alzheimer’s model. The mushroom extract not only crossed the blood-brain barrier quickly, it halted the accumulation of beta-amyloid plaques. To get these benefits for yourself, look for a certified organic freeze-dried lion’s mane supplement to ensure purity and effectiveness.

—Kim Erickson

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February 2016

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By Vera Tweed

Sage: Research shows that taking a sage extract boosts memory and mental performance. One study, published in Psychopharmacology, found that 330 mg of a sage extract daily was effective in a group of healthy people over the age of 65. Another study, published in the Journal of Psychopharmacology (Oxford, England), found that in healthy people, 15 microliters of a sage essential oil improved mental function within one hour. Since strengths of different products vary, follow label directions.

Sensoril: This supplement is a proprietary form of ashwagandha, a traditional Ayurvedic herb used to enhance memory and mental function, slow down aging, and protect against disease. Studies have shown that it helps to alleviate memory problems in children and older people, as well as reducing stress. And, a study of 20 healthy young men, published in Pharmacognosy Research , found that 500 mg of Sensoril, taken twice daily for 15 days, enhanced mental performance.

TOP 10 MEMORY-ROBBING DRUGS AARP identified these as widely used drugs that can impair memory and other mental functions. Not all drugs in each category have the same side effects, and a pharmacist can give you detailed information on a specific drug. Although most are prescription drugs, some are also available over the counter.

1. Benzodiazepines for anxiety (also used for insomnia)

DHA (docosahexaenoic acid): One of the key omega-3 fats found in fish oil and algae, DHA is known to be essential for infants’ and children’s normal brain development, and for maintaining brain health throughout life. And, it improves memory. A 6-month study, published in the American Journal of Clinical Nutrition, tested 1.6 grams (1,600 mg) of DHA daily against a placebo among 176 healthy people between the ages of 18 and 45. Their diets, like those of most Americans, were low in DHA. Both men and women taking the supplement experienced improvements in memory.

Redd Remedies Brain Awakening contains a unique, effective blend of magnesium, amla fruit, and lion’s mane.

2. Statins to lower cholesterol 3. Anti-seizure drugs 4. Tricyclic antidepressants 5. Narcotics for pain 6. Parkinson’s drugs (also used for restless leg syndrome) 7. Beta-blockers for hypertension (also used for chest pain, migraines, abnormal heart rhythm, and in eye drops for glaucoma)

Akin’s & Chamberlin’s Brain Maintain supplies soy-free sunflower phosphatidylserine and antioxidant-rich blueberry extract.

8. Sleeping aids (also used for anxiety) 9. Incontinence drugs 10. Antihistamines (also used for itching and insomnia)

Ovega-3 Omega-3s DHA + EPA features Life’s DHA, a proprietary, algae-based form of this healthy fat.

The Healthy Edge

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herbal advisor

By Sherrie Strausfogel

herbal hair therapy Discover the best herbs for your top tress troubles

H

erbs have been the go-to treatment to keep hair healthy for thousands of years. Through trial and error, people from all corners of the planet have discovered that indigenous herbs can strengthen hair, restore shine, stimulate growth, treat a flaky scalp, and even help prevent gray hairs.

Your hair is slightly acidic, with a pH level of between 4.5 and 5.5. This natural acidity prevents bacteria in the hair and scalp, and keeps the cuticle closed. Most drugstore shampoos and conditioners contain chemically altered ingredients that are strongly alkaline (pH of 7.1–14), disrupting hair’s natural pH and causing the hair cuticle to open.

These synthetic ingredients make the products last longer than they naturally should, but can damage and dry out hair.

Herbal-based shampoos and conditioners can clean, condition, and restore your hair’s natural pH level, and do much more. There are herbs for all types of hair and conditions, and they heal hair and scalp problems without affecting your hair’s structure. They also form a protective coating around the hair shaft to prevent damage.

Detangle and protect hair from heat styling and the sun with Jane Carter Solution Revitalizing Leave-In Conditioner. Aloe vera, comfrey, and myrrh protect, while panthenol seals the hair shaft, creating optimum shine and manageability. Safe for color-treated hair.

Nourish a sensitive scalp p with Desert Essencee Fragrance Free Shampoo o and Conditioner. Organic ic aloe calms a sensitivee scalp, while jojobaa seed oil nourishes and d smooths hair. Vegan, n, gluten free, and made de without synthetic colors rs or fragrances. s.

Gently cleanse and condition hair with Nature’s Gate Herbal Daily Cleanse Shampoo and Conditioner. The shampoo formula was created more than 40 years ago using hand-collected rainwater blended with natural herbs. Today, it still relies on herbs, such as sage, lavender, rosemary, and thyme to purify and revitalize hair, and chamomile and yarrow to soothe and tone. The conditioner combines chamomile, nettle, and burdock root for soft, silky, easy-to-manage hair.

Control dry, flaky scalp with Alaffia Neem & Shea Recovery Shampoo. This effective shampoo controls dandruff and conditions scalp with neem extract, tea tree oil, and shea butter African black soap. Vegan and gluten free.

A DOZEN HERBS FOR HEALTHY HAIR: Aloe can help stimulate new hair growth and fight frizz. It also works as a natural conditioner.

Burdock Root treats scalp problems, including itching and dandruff. It also improves hair strength, increases shine, and reverses thinning.

Rosemary stimulates hair growth, nourishes flaky and dry scalp, restores luster to hair, and may even slow premature graying.

Marigold moisturizes oily, fine, and dry hair types, and can also help lighten color and increase shine.

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Parsley acts as a tonic for thin and dandruff-prone hair.

Nettle is a natural anti-inflammatory and astringent that can help remedy oily hair and scalp as well as dandruff.

Arnica treats dry scalp and prevents further scalp problems, including dandruff. It also promotes hair growth and provides nutrition to the hair shafts.

Sage treats scalp infection, dandruff, and oily hair. It can also help lessen hair loss and prevent prmature graying.

natural highlights for blondes. It also helps strengthen hair to prevent breakage, tangling, and split ends.

Tea Tree is a natural antibacterial, antiviral, and antifungal that helps reduce dandruff and other infections of the scalp.

Witch Hazel improves the scalp’s blood circulation, which in turn stimulates natural hair growth.

Horsetail is a rich source of silica, a key mineral that strengthens hair at its core and leaves hair shiny and manageable.

Chamomile conditions damaged and dry hair, helps restore shine, and brings out

February 2016

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11/19/15 12:27 PM

healing edge

By Melissa Diane Smith

kitchen cures for colds & flu Keep your pantry stocked with these powerful healers to protect against illness

W

hen it comes to staying healthy, nothing beats these immune-boosting foods. Try combining them for extra healing power.

Coconut Oil This versatile, tasty oil is good for strengthening the immune system because it contains antimicrobial lipids, lauric acid, capric acid, and caprylic acid, which have antifungal, antibacterial, and antiviral properties. The combination of these fatty acids works synergistically to enhance their infection-fighting abilities.

Try incorporating organic unrefined coconut oil into your diet on a daily basis—or at least at the first signs of illness—to help boost your body’s defenses. One of the easiest ways to use coconut oil is to substitute it in place of butter in cooking and baking. If you have a chronic virus or get sick often, consider starting your day with a tablespoon of liquified coconut oil (heated so that it becomes a liquid). If you develop a sore throat or cough, try adding coconut oil to warm tea or broth.

Garlic The cloves of this pungent vegetable contain allicin, a potent antimicrobial that can fend off bacteria, viruses, and fungi.

While garlic can kill germs outright, it also appears to stimulate the release of natural killer cells, which are part of the immune system’s arsenal of germ-fighters.

Chop garlic and let it stand for 5 minutes or so before adding to chicken or vegetable soup, or sauté with greens and chicken pieces in coconut oil. For more therapeutic punch, mix crushed and minced garlic into a spoonful of nut butter or coconut oil and eat the garlic mixture raw. Many of my clients have found this to be an especially helpful remedy for sore throats.

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Organic Chicken Soup And Broth Chicken soup’s prowess as a cold fighter is more than just an old wives’ tale. A study published more than a decade ago found that this lunchtime staple does indeed have medicinal qualities, significantly mitigating infection. Chicken soup stops certain white blood cells (neutrophils) from congregating and causing inflammation, preventing large amounts of mucus from being produced. When you’re sick, sipping warm broth or soup can make a sore throat feel better and can thin mucus.

The most therapeutic soups are homemade, preferably from organic bone broth, which is made from simmering chicken bones over low heat for many hours. Ideal for sipping on its own when you don’t have an appetite, bone broth is excellent for speeding recuperation from illness because it’s easily digestible, helps heal the lining of the gut, and contains valuable, easily absorbable nutrients and protein. Try to plan ahead by making your own bone broth from organic chicken bones in a slow cooker and freezing it in batches so it’s ready to use when you need it. Or stock up on store-bought organic chicken bone broth (Pacific Foods makes an excellent one) to have on hand if you get sick. Add fresh chopped garlic, or garlic and ginger root, for more healing power and flavor.

Lemons

can also add lemon juice to tea, with or without non-GMO, organic honey.

Zinc-Rich Foods Getting enough zinc is crucial for promoting a strong immune system that can fight off foreign invaders. The body has no way to store the mineral, so it depends on a daily supply through diet.

You can always take a supplement, but the zinc provided by whole foods is always more absorbable.

To give the body this crucial nutrient it needs to defend itself, I recommend eating more zinc-rich foods, especially during the winter months. This is particularly important for anyone at risk of zinc deficiency. Sometimes, just having a piece of high-zinc meat at the onset of cold symptoms can give the body just what it needs to stave off illness.

The best food sources of zinc are oysters, which virtually no one eats, and land-based animal protein sources, especially eggs, lamb, and beef. The best vegan sources are pumpkin seeds and sesame seeds.

Mild zinc deficiencies are relatively common, especially in infants, children, the elderly, those with conditions such as Crohn’s disease or poor gastrointestinal absorption, and people who eat vegan, vegetarian, or high-grain diets. Such diets are low in bioavailable zinc and high in phytic acid, a substance that impairs zinc absorption.

Rich in immune-boosting vitamin C and bioflavonoids, lemons are something I always have in my fridge. Squirting lemon juice into chicken broth or soup right before serving not only ups its nutritional value, but also adds a tart bit of flavor. You

February 2016

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expert’s corner

By Johnny Bowden, PhD, CNS

nuts about coconut oil

Q: A:

What’s the deal with coconut oil? I’m not sure why I need it or what to do with it. — Ken S., Asheville, N.C.

Coconut and coconut oil have been used as folk remedies to treat more than 35 ailments, from abscesses to wounds. Coconut oil also has substantial antioxidant power.

And populations that consume coconuts as a regular part of their diets are rarely troubled by osteoporosis or heart disease.

You can use coconut oil exactly as you would any other fat—for cooking, sautéing, and even baking. Because it has a distinct taste, I sometimes like to mix it with butter (when scrambling eggs, for example), but it can be used alone as well. It’s particularly good to use in sautés (and in baking) because it has a high smoke point (about 350°F) and a low degree of “oxidation” (which is what happens when fats are attacked by free radicals and turn rancid).

The fats in coconut oil are mainly what are known as medium-chain triglycerides (MCTs), a type of saturated fat. But the physiology and biochemistry of mediumchain triglycerides are different from their “long-chain” saturated fat cousins. For one thing, they are easier to metabolize. For another, they are used by the body for energy rather than stored as fat. And they are mainly composed of a fatty acid called lauric acid, which is antimicrobial and antiviral. According to the Physicians’ Desk Reference, evidence shows that MCTs may be helpful in some cancers and may have positive effects on immunity.

Disease Fighter The fatty acids in coconut oil are powerful antibiotics. According to Bruce Fife, ND, bacteria known to be killed by the MCTs in coconut oil include streptococcus (throat infections, pneumonia, sinusitis), staphylococcus (food poisoning, urinary tract infections), and Helicobacter pylori (stomach ulcers). In 14

addition, there are at least a dozen pathogenic viruses shown to be inactivated by lauric acid. MCTs also kill candida and other harmful fungi in the intestinal tract.

Scientists began taking notice of coconut oil back in the 1960s and ’70s, when it was observed that people of the Pacific Islands and Asia, whose diets are high in coconut oil, were surprisingly free from cardiovascular disease, cancer, and other degenerative diseases.

A long-term, multidisciplinary study was set up to examine the health of the people living in coconut-eating islands of Tokelau and Pukapuka. Despite eating a “high-fat” diet—mostly saturated fat from coconuts—the Pukapuka and Tokelau islanders were virtually free of atherosclerosis, heart disease, and colon cancer. The islanders were lean and healthy. There were no signs of kidney disease, and cholesterol problems were unknown. Yet when these folks moved to cities and changed their diets, giving up coconut oil for refined polyunsaturated vegetable oils, their incidence of heart disease increased.

Brain Food Much has been written about the benefits of coconut oil to the brain, specifically for Alzheimer’s disease. Most of the buzz was generated by the case of Steve Newport, a man who had been diagnosed with Alzheimer’s, and whose physician wife, Mary Newport, MD, decided to explore alternative ways to help him. Dr. Newport understood that Alzheimer’s is a kind of diabetes of the brain. The brain cells have trouble taking in sugar as fuel, so they eventually die. She learned that ketones— a by-product of fat metabolism—are a superb alternate fuel for the brain, and

coconut oil can help generate ketones in the body. Dr. Newport began feeding her husband a couple of tablespoons of coconut oil every day, and within two weeks his test scores improved significantly. The story of his improvement has been documented in Newport’s book, Alzheimer’s Disease: What if There Was a Cure? While the idea of coconut oil as a ketone-generating treatment for restoring brain function is fascinating, much more research needs to be done.

Saturated But Safe Do you need to worry about the natural saturated fat in coconut oil? I don’t think so, and neither do many other experts.

According to Mary Enig, PhD, one of the premier lipid biochemists in the United States and a former research associate at the University of Maryland, “These (tropical) oils have been consumed as a substantial part of the diet of many groups for thousands of years with absolutely no evidence of any harmful effects to the populations consuming them.”

Even C. Everett Koop, former surgeon general of the United States, called the tropicaloil scare “foolishness.”

And, I would add, any food that tastes delicious and enhances the performance of your immune system at the same time deserves a place in the honor roll of healthy foods.

February 2016

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Don’t SURRENDER to Candida.

Syntol AMD will enable you to end the war with Candida yeast.* This professional strength formula introduces probiotic spores that aggressively crowd-out Candida yeast.* Additionally, extremely potent yeast-digesting systemic enzymes are able to neutralize dead and dying yeast which enables all users to avoid [`WPJHS ¸KPL VɈ ¹ VY KL[V_ Z`TW[VTZ Blood Sample Before Syntol Live images of blood plasma show high concentrations of candida yeast (dark blotches).* 7HY[PJPWHU[ Z\Ɉ LYZ MYVT MH[PN\L poor memory, vaginal itching, abdominal discomfort and poor sleep.

LONG-TERM RESULTS Users showed improvements in:

i Gastrointestinal symptoms including cramping, bloating, stomach discomfort HUK YLÅ \_ i Toxicity symptoms including headaches, excessive fatigue, muscle weakness, low sex drive, and blurred and spotted vision. i Emotional health including anxiety, mood swings, irritability, inability to think clearly or concentrate and poor memory.

Blood Sample After Syntol Live blood shows normal Candida levels.* Participant has indicated energy levels are higher than have been experienced in over 10 years.* Vision and digestion are now normal, and all other issues have subsided.*

i Food cravings including sweets, lack of satiety, and general over-eating.

END THE WAR TODAY! visit www.syntol.org or call (800) 385-9833 *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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A Natural Approach to Joint Health AN ESTIMATED 50 MILLION ADULTS in the United States have been diagnosed with some form of arthritis. As those with arthritis know, it can be a debilitating disorder, but there are many lifestyle and diet changes that may help improve symptoms and alleviate pain.

Lifestyle for Healthy Joints A diet that’s low in saturated fats and rich in omega-3 oils (from fish, flax, or other seeds) can help balance inflammation in the body. Choose whole fresh fruits and vegetables, whole grains and nuts for a healthy diet.

Weight-bearing exercise, such as walking or weight training, can keep joints healthy and strong, and can help you maintain a healthy weight, which is critical for joint health. Be sure to check with your health care practitioner before beginning any exercise regimen.

Glucosamax® MSM Formula Supports healthy joints.* Provides building blocks for healthy joints.* Combination of glucosamine, chondroitin, and MSM. Gluten free.

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Natural Support for Healthy Joints Glucosamine and chondroitin are two popular and well-researched ingredients for joint health. Glucosamine sulfate has been shown to help rebuild cartilage while chondroitin sulfate has been shown to help protect cartilage. A study released last year found that these ingredients combined were

Cox-2 Ease™ Healthy joint and mobility support.* Helps support normal, healthy COX-2 levels.* With white willow, ginger, turmeric, boswellia, and more.

BY MARY ANN O’DELL, MS, RD

just as effective at relieving the symptoms of osteoarthritis as—but generally safer than— celecoxib (Celebrex®).

Methylsulfonylmethane (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 harmful inflammation.

Natural COX-2 inhibitors (cyclooxygenase-2 inhibitors) also work to ease pain.

COX-2 is an enzyme that increases inflammation.

Spices, such as ginger and turmeric, are potent natural COX-2 inhibitors. They, along with cayenne, can also be found in topical creams to provide immediate pain relief.

Don’t let joint pain and stiffness keep you down. Eat a healthy diet, get moving, and utilize natural support to improve mobility and reduce pain.

Joint Support Cream Provides soothing relief.* For temporary relief of minor aches and pains associated with arthritis.* With glucosamine, boswellin, and capsaicin.

February 2016

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3 Steps to Liven Up Your Libido Naturally

BY MARY ANN O’DELL, MS, RD

AS PEOPLE AGE, they become more and more interested in increasing their health, endurance and vitality throughout their lifetime, and this includes sexual health. Sexual dysfunction is a problem experienced by both men and women.

Thankfully there are natural approaches that help promote healthy libido and sexual health. Here are 3 steps to enhance your love life naturally!

Control Stress Stress can affect our drive and desire. Stress can reduce the body’s production of DHEA, a hormone that plays an important role in production of sex hormones. Rhodiola is an herb that acts as an adaptogen, helping to balance the body during stress and reducing the negative effects of stress. Research also suggests rhodiola can also help boost energy and libido.

Exercise To Energize Maybe this will get you excited about exercise…it can help improve your sex life!

Exercise improves circulation throughout the body and also is a great stress reliever. The key is to find something you enjoy doing, and stick with it.

Try Herbal Support Maca is a popular herb for boosting sex drive. It enhances sexual function and energy in both men and women, and has been shown to decrease anxiety, lower blood pressure, and increase DHEA in men.

In women, maca helps stimulate desire and balance female hormones, increasing stamina and overall energy. Adaptogens such as ginseng and rhodiola can also support stamina and overall sexual health.

Rhodiola Pure™ Adaptogenic herb.* May help increase the body’s capacity to adapt to stressful conditions.* Provides 500 mg of standardized rhodiola extract.

Organic Maca Powder Superfood powder for a daily energy boost.* Source of vitamin C and fiber.* Subtle nutty taste.

Q&A Q: A:

Can I take lecithin if I’m allergic to soy?

Unless specified, lecithin is usually derived from soy, so people with soy allergies should avoid it. There is, however, a non-soy source of lecithin: non-GMO sunflowers. Sunflower seeds also provide lecithin, rich in phospholipids that are essential components of every cell in your body, making up the structure of cell membranes. Phospholipids help maintain energy and nutrient transfer across cell membranes, especially in the brain, making them key factors in both learning and memory.

Lecithin is also lipotropic, helping the liver break down cholesterol and fats. Lecithin works by enabling fats to be dispersed in water so they are more efficiently utilized or eliminated by the body, protecting arteries from fatty buildup. This may explain why lecithin is often used to for both cholesterol and weight control.

Lecithin granules or powder have a slight nutty flavor and can be easily added to your favorite smoothie or protein shake. So don’t miss out on the benefits of lecithin because you can’t have soy. Just make the switch to non-soy sunflower lecithin.

Leci-Free™ Sunflower Lecithin Supports brain and liver health.* Supports energy levels and lipid balance.* Vegan, soy-free lecithin.

Gluten free.

Non-GMO.

Gluten free.

The Healthy Edge

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GO WITH THE Foods and supplements that promote healthy circulation and enhance blood flow and thereby help prevent heart attack, stroke, and even amputations

BY KIM ERICKSON

flow I

f youâ&#x20AC;&#x2122;ve got a clogged pipe in your kitchen or bathroom, any plumber will tell you that it can eventually affect every room in the house. The same is true for your circulatory systemâ&#x20AC;&#x201D;that complex network of arteries, veins, and capillaries that transports oxygen-rich blood throughout the entire body. Anything that impedes the free flow of blood can eventually impact other bodily systems, from your head to your toes.

Do You Have Poor Circulation?

Here are some signs of sluggish circulation:

k Numbness in hands or feet k Muscle cramping k Cold hands and feet k Pain in your legs when walking k Swelling in your legs and ankles k Headaches and dizziness k Brain fog k Slow wound healing k Low sex drive

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WHEN SMALL is big Your arteries and veins usually get all of the attention when it comes to circulation.

But science is increasingly discovering the important role microcirculation plays in health. Made up of approximately 60,000 miles of tiny capillaries, arterioles, and venules (minute veins that connect the capillaries to larger veins), the microcirculatory system transports nutrients to cells and also aids the macrocirculatory system by delivering oxygen and removing metabolic waste. This intricate network also regulates blood flow and the amount of blood that infuses the tissues, controls blood pressure and body temperature, and modulates inflammation.

As complex as this system is, it’s no wonder that things can, and do, go awry.

Arterial blockages can occur when these extremely small blood vessels become damaged or blocked. As a result, they can no longer feed an artery, and atherosclerotic lesions or plaques can form. Over time, a buildup of arterial plaque can block

SUPER 6:

top artery-smart supplements Maintaining a healthy blood flow is crucial for cardiovascular health. The following supplements have been shown to enhance circulation and help maintain healthy arteries, veins, and capillaries. While they each can support a healthy circulatory system when taken individually, their effectiveness is increased when taken in combination.

Resveratrol, which is found in red wine and red grapes, affects the health of the cells lining blood vessels. It also triggers the release of nitric oxide, which plays a key role in the relaxation of blood vessels. If that weren’t enough, resveratrol helps lower LDL cholesterol and prevents blood platelets from clumping together. This suggests that resveratrol can improve vascular function.

blood flow to the heart, brain, or extremities and increase risk of a heart attack, stroke, or peripheral artery disease (PAD).

THREATS TO

healthy circulation Certain medical conditions can damage your arteries and reduce blood flow.

Unhealthy cholesterol levels contribute to the buildup of arterial plaque. High blood pressure can injure the lining of your arteries, technically known as the endothelium. This, too, can leave you vulnerable to the accumulation of plaque that can slow the flow of blood. Another factor that can injure the endothelium is diabetes. Uncontrolled blood sugar not only encourages inflammation, it increases triglycerides and decreases “good” HDL cholesterol. It’s also been linked to high blood pressure. It’s no surprise that people with diabetes are at twice the risk for coronary artery disease and PAD. Your habits and lifestyle choices can also boost your risk of poor circulation.

body and diet can supply. Fortunately, you can boost your intake of L-arginine with supplements. While safe under most circumstances, it’s wise to avoid L-arginine if you suffer from low blood pressure.

You may want to consider taking L-arginine with Aged Garlic Extract (AGE): A doubleblind, placebo-controlled trial found that AGE, when combined with L-arginine and certain B vitamins, can reduce coronary artery calcification. Researchers used Kyolic Formula 108 in the study, which was conducted at the UCLA Biomedical Research Institute.

RESVERATROL

is an artery-protecting amino L-ARGININE acid that boosts nitric oxide levels. This causes blood vessels to relax, permitting improved blood flow. As you get older you may need more of this nutrient than your

protects blood vessels thanks to two omega-3 fats—docosaFISH OIL hexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Studies show that they help lower high blood pressure and triglyceride levels. They also modulate mechanisms of atherosclerosis, including inflammation, blood clotting, and platelet aggregation.

Palmitoleic acid is a purified and concentrated form of one specific omega-7 fatty acid.

Initial human studies have found that palmitoleic acid helps lower OMEGA-7 FATTY ACIDS

Consistently eating a diet filled with sugar, refined carbohydrates, and unhealthy fats negatively affects cholesterol, triglycerides, and glucose levels. Plus, it contributes to weight gain. Cigarette smoking also causes poor circulation by constricting blood vessels and, over time, injuring the smooth endothelial lining. Numerous studies show that smoking reduces the blood’s ability to carry oxygen through the body and increases the threat of developing high cholesterol. Another risk factor is inactivity.

A sedentary lifestyle promotes sluggish blood flow simply because of the lack of movement. If you spend your days sitting behind a desk or in a car, it’s important to move your body periodically and adopt a regular exercise routine.

While each of these factors individually can impact the circulatory system, they can do real damage when combined.

Fortunately, many of the risk factors for poor circulation can be reduced or eliminated with healthy lifestyle changes and targeted supplementation.

unhealthy triglycerides, reduce harmful LDL cholesterol, and raise beneficial HDL cholesterol—all of which benefits circulation and heart health. supports circulation by inhibiting the formation of blood clots. Findings in The Journal of Nutritional Biochemistry show that CoQ10 protects arteries by preventing the oxidation of LDL cholesterol.

Unfortunately, the body’s natural stores of CoQ10 decline with age, but taking supplements can help restore levels.

COENZYME Q10

is a B vitamin best known for its ability to raise HDL cholesterol NIACIN levels. But niacin is also a valuable tool to dilate blood vessels and enhance microcirculation. This is indicated by the well-known “flush” that can occur after taking a niacin supplement. This flush can create an uncomfortable tingling sensation and a feeling of warmth. You can help prevent this reaction by taking niacin at bedtime with a dose of stinging nettles. It’s also wise to work with your doctor if you opt to take this supplement, since it may affect liver function at therapeutic doses.

The Healthy Edge

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7 FOODS for better blood flow No matter how many supplements you take, you won’t get the full measure of their circulation-boosting benefits unless you pair them with a healthy diet. Replace overly processed foods with healthier choices like those below:

1

2

Avocado

Walnuts

contains hearthealthy monounsaturated fats and antioxidants that support healthy arteries. What’s more, a study published in the journal Food and Function found that adding half an avocado to a hamburger reduced postmeal inflammation and halted the nearly 23 percent decrease in blood flow found among those eating a plain hamburger without avocado.

may help you snack your way to healthy circulation. A clinical trial from the University of Barcelona shows that walnuts improve artery elasticity and increase blood flow.

Unlike other nuts, walnuts are rich in alpha-linolenic acid, as well as the amino acid L-arginine and vitamin E, which researchers say help to improve vascular flexibility and prevent harmful vascular blockage.

Paragon Plus Ubiquinol 50 mg provides the activated form of CoQ10, which has been shown to raise CoQ10 levels in the body.

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3

4

5

6

Dark chocolate is packed

Pomegranate juice may be the

Seeds, especially

with flavonoids that help reduce blood pressure, decrease LDL oxidation, and boost endothelial function. A clinical trial in the British Journal of Nutrition found that eating just a little more than an ounce of dark chocolate each day improved endothelial function and microcirculation.

It also increased basal blood flow volume by 22 percent.

new breakfast drink of choice for those with poor circulation.

During a study of 45 volunteers conducted by the Preventative Medicine Research Institute and California Pacific Medical Center in San Francisco, this tart juice was found to increase blood flow 17 percent in just 90 days. The study also showed that blood flow actually decreased 18 percent among the volunteers drinking a placebo beverage.

Tomatoes are a rich source of lycopene—a natural antioxidant linked to healthy circulation. Research shows that these ruby red fruits prevent platelet aggregation and blood clots that can lead to thrombosis. To unlock this powerful compound, make sure to cook your tomatoes first.

Seabuckwonders Omega-7 Complete supplies a blend of fatty acids, including palmitoleic acid, from sea buckthorn berry and seed oils.

Akin’s & Chamberlin’s True Resveratrol 150 mg offers highly bioavailable plantsourced resveratrol plus red wine extract.

sunflower and pumpkin, are rich in vitamin E, which has been shown to help prevent clotting and improve blood flow. These super seeds also provide powerful antioxidants that discourage LDL oxidation and protect endothelial tissue from damage along with assisting in the production of red blood cells.

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Coldwater fish offers up a hefty dose of omega-3 fatty acids that can tame systemic inflammation throughout the circulatory system and help prevent blood clots.

Pick wild-caught options such as anchovies, herring, salmon, sardines, trout, or tuna, and aim to eat at least three 5-oz. servings per week.

WHAT’S THE best for

circulation?

Wakunaga Kyolic Total Heart Health Formula 108 blends organic Aged Garlic Extract with B vitamins and L-arginine.

Cardio—also known as aerobic— workouts get the blood pumping throughout your entire body.

Research conducted at Texas A&M University shows that exercise relaxes blood vessels, allowing for increased blood flow.

Another study presented at the 2009 Canadian Cardiovascular Congress reported that older diabetics could improve artery health by an impressive 15–20 percent in just three months with aerobic exercise. The researchers noted that regular exercise acts like a drug on your blood vessels, reducing inflammation in a way similar to high doses of steroids.

February 2016

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SLENDERIZING â?ą BY DANIELLA CHACE, MSC, CN

Forget following complicated diets!

Sip your way slim with these sweet, satisfying blender creations 22

February 2016

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WANT TO LOSE WEIGHT AND KEEP IT OFF? Simply whip up a nutrientdense weight-loss smoothie every day. This little habit is easy enough to maintain for the long-term. By adding these proven fat-reducing nutrients to your routine, you can infuse your body with compounds that improve metabolism, reduce water weight, and increase fat release.

Drinking smoothies is a delicious and satisfying way to support weight loss.

Smoothies can provide a little pick-me-up during the day, and by adding extra protein, they can replace meals. They’re especially effective in the morning, providing an early boost of nutrients and protein that helps start your day off right.

Eating breakfast also helps those who've lost weight keep it off. Studies have found that those who miss their morning meal are four times more likely to be obese.

SECRET ”SKINNY“ INGREDIENTS Popular smoothie ingredients that contain weight-loss-supportive nutrients, include: Apples. Glutathione—a compound in apples—was found in studies to increase levels of antioxidant enzymes in the blood. These enzymes protect the body from toxins that are linked to obesity.

Apples also contain ursolic acid, which increases muscle while reducing body fat.

Healthy Fats. Essential fatty acids (EFAs) are healthful fats that we need for many different processes in the body. Just 1 gram of EFAs per day increases production of fat-burning enzymes. For smoothies (and weight loss), avocados, nuts, and seeds are good sources.

Liquid EFA products (fish and flax oils) also work well in smoothies. And consider adding conjugated linoleic acid (CLA) to your smoothies for its weight-loss benefits. This omega-6 fatty acid has been shown to help reduce fat, particularly around the midsection.

Look for products that contain Tonalin CLA. Herbs. The top herbs for trimming down are rosemary, oregano, sage, thyme, holy basil, and peppermint. These flavorful gems contain rosmarinic acid, a naturally occurring antioxidant that supports metabolism and reduces water weight. Basil, oregano, peppermint, rosemary, and thyme are also rich sources of ursolic acid.

Turmeric. Curcumin, the active compound in turmeric, is an anti-inflammatory agent that helps the body excrete excess water weight. It also adds a tannic flavor that tones down the sweetness of fruit in smoothies.

Green tea. The active compound in green tea—epigallocatechin gallate (EGCG)—supports production of the hormone noradrenaline, which increases fat-burning and modulates fat absorption and metabolism. Brew up a batch of green tea and keep it in the fridge to add to smoothies.

GIVE YOURSELF A (WEIGHT-LOSS) BOOST! Some common ingredients used in smoothies really can help you lose weight. Here are the a few of the best—along with how much to use: k APPLES: ½–1 apple, PHOTOS: PORNCHAI MITTONGTARE

with skin k AVOCADO: ¼ avocado, peeled

and pitted k CULTURED FOODS: ½ cup k CHIA SEEDS: 2 Tbs.

Just 1 gram of EFAs per day increases the production of fat-burning enzymes.

k HERBS: ¼ cup fresh leaves k HULLED HEMP SEEDS: 2 Tbs. k NUTS: 1 Tbs. k PROBIOTIC SUPPLEMENTS: 1 tsp. powder

(or according to label directions) k TURMERIC: ¼–1 tsp.

Protein. Studies show that increasing dietary protein reduces both appetite and sugar cravings. Protein-packed foods are the best source of amino acids, which are vital for metabolic function and weight loss.

Three options for upping the protein content of any smoothie are hulled hemp seeds, chia seeds, and protein powder. Hemp and chia seeds are also a great source of omega-3 fatty acids.

Probiotics. These healthy bacteria in our gut play a significant role in metabolic function, helping enhance digestion and detoxification, and supporting the metabolism of phytochemicals (plant nutrients).

Researchers have discovered a correlation between higher levels of probiotics in the digestive tract and successful long-term weight loss. In addition to supplements, probiotics are found in yogurt, kefir, cultured coconut milk, and other fermented and cultured foods.

k TONALIN CLA: 2 tsp.

The Healthy Edge

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HESTIA’S LOVE POTION

PINEAPPLE POM

ICED COFFEE WHIP

Serves 2

Serves 2

Serves 1

Named for the Greek goddess of the hearth, this smoothie gets its sweet flavor from cherries and fresh carrot juice.

This cocktail is sweet and sour with a light coconut taste. Pineapple’s sweet intensity pairs perfectly with the tartness of pomegranate seeds, which are rich in inflammation-busting polyphenols.

This smoothie is full of protein and tastes like a decadent frappé. For coffee, try Mount Hagen Organic Freeze-Dried Instant Coffee.

1 ½ ½ 2 1

cup frozen sweet cherries cup carrot juice cup ice Tbs. chia seeds tsp. lemon juice

1. Combine all ingredients in a blender or food processor and blend until smooth.

Drink immediately.

Per serving: 114 cal; 3g pro; 3g fat (<1g sat fat); 19g carb; 0mg chol; 39g sod; 5g fiber; 9g sugars

1 ½ ½ ¼ 2

cup coconut water cup ice cup pineapple cup pomegranate seeds Tbs. chia seeds

1. Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately.

Per serving: 111 cal; 2g pro; 4g fat (<1g sat fat); 19g carb; 0mg chol; 10g sod; 5g fiber; 11g sugars

½ ½ 2 2 1

cup hemp milk cup ice Tbs. protein powder Medjool dates Tbs. instant coffee

1. Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately.

Per serving: 226 cal; 13g pro; 2g fat (<1g sat fat); 43g carb; 0mg chol; 191g sod; 4g fiber; 35g sugars

Coconut water has a light coconut flavor, with about half the calories of fruit juice, and is an excellent source of the mineral potassium.

Cherries contain anthocyanins and salicylates that reduce inflammation and pain.

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The instant coffee used in this recipe is just as effective as regular drip coffee in decreasing the risk for type 2 diabetes. Hemp milk provides a creamy texture and is rich in healthful EFAs (essential fatty acids) that help to hydrate and reduce inflammation.

February 2016

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WILD BLUE JUICE

HOLY BASIL ELIXIR

BLUEBERRY FAIRY

Serves 1

Serves 1

Serves 1

This luscious smoothie is fragrant and earthy.

This simple and delicious blend of fresh herbs and apples is the perfect daily afternoon smoothie for weight loss.

Add ½ cup of ice if you like your smoothies cold and slushy.

Either wild blueberries or huckleberries can be used in this tangy, slightly sweet and refreshing smoothie. Dense antioxidant polyphenols give this blender drink its rich purple color.

½ ½ ½ 2

cup carrot juice cup wild frozen blueberries cup ice Tbs. hulled hemp seeds

1. Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately.

Per serving: 188 cal; 8g pro; 8g fat (1g sat fat); 20g carb; 0mg chol; 77g sod; 3g fiber; 6g sugars

½ ¼ ¼ 1

cup unfiltered organic apple juice frozen banana cup fresh holy basil leaves Tbs. chia seeds

½ ½ ½ 1

cup frozen wild blueberries cup ice cup blueberry nectar Tbs. chia seeds

1. Combine all ingredients in a high-power blender or food processor and blend until smooth. Drink immediately.

1. Combine all ingredients in a blender or food processor and blend until smooth.

Drink immediately.

Per serving: 139 cal; 2g pro; 3g fat (<1g sat fat); 26g carb; 0mg chol; 5g sod; 5g fiber; 18g sugars

Per serving: 146 cal; 2g pro; 3g fat (<1g sat fat); 28g carb; 0mg chol; 11g sod; 7g fiber; 18g sugars

Wild blueberries contain phytochemicals that help alleviate hyperglycemia (low blood sugar) and improve metabolism.

Wild blueberries are preferable to cultivated (common) blueberries, as they have a richer flavor and twice the antioxidants.

PHOTOS: PORNCHAI MITTONGTARE

Hulled hemp seeds provide omega-3 fatty acids that support weight loss in several ways, including by boosting mood and reducing cravings for fats.

Jarrow Jarro-dophilus + FOS powder adds a boost to immune function and intestinal health with its blend of 6 probiotic strains and prebiotic FOS.

Akin’s & Chamberlin’s Vegan 4-Phyto Protein combines plant proteins from rice, hemp, chia, and mushroom with enzymes and probiotics for maximum benefits. This organic protein is soy- and gluten-free.

Divine Health Fermented Green Supremefood promotes detoxification and weight loss with its blend of 10 organic fermented vegetables plus fermented grasses.

Garden of Life Flax Seed & Chia Seed combines cold-milled organic golden flaxseeds and organic chia seeds, perfect for a smoothie boost.

The Healthy Edge

HE_February16_Feature_Smoothies_JS.indd 25

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12/22/15 3:09 PM

Under Pressure: Natural Solutions for High Blood Pressure

BY MARY ANN O’DELL, MS, RD DO YOU KNOW your blood pressure numbers? A blood pressure of less than 120/80 is considered ideal. High blood pressure (hypertension) happens when the arteries begin to narrow and the heart has to pump harder as arteries lose flexibility.

The symptoms of high blood pressure often go unnoticed, but the results can be devastating—stroke, heart attack, or even death. Here’s how to keep your blood pressure under control: Reduce Your Risk Factors. Experts agree that excess weight, smoking, and a sedentary lifestyle play major roles in elevated blood pressure. Controlling your weight, quitting smoking, and increasing exercise are all controllable areas in your life that can help reduce your risk for high blood pressure.

Change Your Diet. Sodium, potassium, and omega-3 fatty acids are all dietary factors that affect blood pressure. Omega-3s and potassium can help keep blood pressure normal, while excess sodium can cause blood pressure to increase. Watch your sodium intake, and eat plenty of potassium and omega-rich foods, including beans, leafy green vegetables, salmon, tuna, nuts, and seeds.

Add Natural Support. In the herb kingdom, Apocynum may be helpful. Also known as luobuma, Apocynum is an herb traditionally used in China to make a tea that’s used as a tonic for the heart and to help reduce anxiety. It contains flavonoids and glycosides that have been shown in research to help relax blood vessels, and it may have an antihypertensive effect. In the nutrient category, calcium, magnesium, and potassium are essential minerals for healthy blood pressure function. These minerals are vital to electrolyte balance and for a regular heartbeat. Vitamin C and bioflavonoids help strengthen blood vessel walls. Research suggests that vitamin C may contribute to both prevention and reduction in high blood pressure. People with higher blood levels of vitamin C often have lower blood pressure.

Effervescent Cal-Mag Cal-Mag-Boron citrate chelates with potassium.

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February 2016

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12/22/15 3:10 PM

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Controlling the Urge A NATURAL SOLUTION After five years of her frequent nightly trips to the bathroom, Marie started drinking Bladder Control Tea for Women, an herbal tea by Bell Lifestyle Products, a North American company specializing in dietary supplements.* The tea worked.* “With this I get up once, and sometimes two [times a night]—it depends what I have had to eat the day before—and that’s it. So I really like it,” Marie said.* Other women who had tried other products and techniques, also found success in the Bladder Control Tea. The suggested use is to drink one large cup of the tea per day initially. Some women find later that drinking it every other day, or once or twice a week is all they need, while some continue to drink it every day.* “[It] changed my life,” Dalia from Florida wrote on Bell’s website. She said the tea started to work from the third week. “I would highly recommend it.”* “The [tea] gave me amazing relief,” wrote Alice from Arizona on the website. She had had trouble when she coughed, sneezed, or waited too long to use the restroom, and had begun having leakage during the night.* She told Epoch Times the tea was “wonderful” for her during the couple of years she drank it, and only stopped because she lost weight, which resolved her issues.* Diane has been drinking it for over two years on an as-needed basis, and for her it has remained effective.* Many testimonials on the Bell website and reviews on other websites contain exclamations about how fast the tea worked for them. However, this is not the case for all women. Health is a dynamic state, influenced by so many variables, hence different people respond differently to the same product.* Marie almost stopped drinking it after not seeing results. “The first couple months it did not do much and then all of a sudden it just seemed to really take effect.* She makes about ten cups at a time and keeps them in a jar in the fridge. Her travel tip: Freeze the brewed tea in bottles for easy toting. The tea is completely natural, with eight herbs, natural citrus flavor, and not a

single synthetic ingredient. The herbs are: Cranberry, early goldenrod, marshmallow, stinging nettle, parsley, rose hips, uva-ursi, and small-flower willow herb.

President of Bell Lifestyle Products, Nick Jerch, said he sells the tea in 80 countries and has on file around 1,000 testimonials from women who had success drinking the tea.* A businessman by trade, Jerch founded Bell Lifestyle after taking a shark cartilage supplement that supported his joint health and inspired him to share the benefits with others.* “I don’t need the money from the health care products, I have enough money to make a living on my sporting goods. … But this here gives me the greatest satisfaction,” he said.* Jerch is so confident in the products that he offers a full refund, no questions asked, if anyone is not satisfied.* Few customers ask for refunds though.

“The refunds amount to less than 1 percent,” he said. “We have been doing it since I started business.”* The best way to buy the tea is from a local shop.

WHAT THE DIFFERENT HERBS DO Cranberry Tea is a perfect way to get the benefits of cranberry as opposed to sugared juices. Cranberry has antibacterial properties and helps thin mucus. It’s also rich in a type of antioxidant called anthocyanins.* Early goldenrod Traditionally used for fevers, early goldenrod is a diuretic and helps quell inflammatory response in the body. It’s also good for the kidneys.* Marshmallow Marshmallow is a demulcent, which means it soothes mucus membranes and helps brings relief from discomfort due to urinary tract issues. It is also good for the stomach.* Stinging nettle Stinging nettle is a wonderful blood cleansing, nutrient rich, iron building herb that gently encourages the kidneys to work a little more. Despite it’s stinging capacity, it’s very gentle and can be given to children and the elderly.* Parsley Parsley cleanses the digestive system and is a good source of nutrients like vitamin A, vitamin C, iron, and magnesium.* Rose hips Rose hips are full of vitamin C and antioxidants. They are a great source of vitamin C because, as with many plants, all the phytochemicals work together synergistically in the body, an effect which can be lost when vitamins are taken in pill form.* Uva-ursi Uva-ursi (which means bears grape) is an herb used for urinary tract health and actually promotes muscle tone in the urinary tract. Uva-ursi has antiseptic properties and helps promote proper inflammatory balance.* Small-flower willow herb Small-flower willow herb (different from the tree) is often used for support of the prostate gland. For women, it calms and eases the discomfort experienced with urinary tract issues and stimulates the kidneys.*

Bell Lifestyle Products 1-800-333-7995 www.belllifestyleproducts.com

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

The Healthy Edge

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12/22/15 10:02 AM

pure beauty

By Sherrie Strausfogel

age-defying argan oil This ultra-rare oil boasts huge restorative and youth-boosting benefits

A

rgan oil is pressed from the nut of the fruit of the argan tree, which is found almost exclusively in a small desert region in Morocco. The tree’s life span is about 150–200 years, but it doesn’t start producing fruit until it’s at least 30 years old.

The labor-intensive task of extraction—it takes a few days to produce just one liter of raw nut oil—has been perfected by the Berber women who are native to the area and work in government-funded cooperatives that provide fair pay and flexible schedules that allow them to care for their families. Moroccans use the oil for everything, slathering it on their skin, hair, nails, and even their babies. They eat it, too—drizzling it over salads and couscous, or using it to make amlou, a tahini-like spread with almonds and honey.

And for good reason. Rich in vitamin E, antioxidants, and essential fatty acids, argan oil can remedy dry skin, psoriasis, eczema, acne, and wrinkles. It soothes brittle or frizzy hair, helps control itchy scalp, and can moisturize flaky nails and rough cuticles.

The appeal of the oil is that it is lightweight, yet very moisturizing, and it creates a barrier that locks moisture in and dryness out. Unlike many anti-aging products that are too hydrating for oily skin, the fatty acids in argan oil have anti-inflammatory properties that are beneficial for all skin types.

A concentrated formula of 100 percent argan oil is dense; so apply it in small amounts. Use it as a daily facial moisturizer, morning or night.

Apply a drop or two and then rub gently until evenly absorbed. You can also use argan oil for a full-body moisturizer, applying right after you get out of your shower. Massage a drop or two into dry cuticles and nails that are prone to cracking and peeling.

For dry hair, emulsify a couple of drops in your palms and apply to the ends of your hair while it is still damp for an all-over treatment.

For dry scalp, massage in a few drops of argan oil and give it time to moisturize before you wash your hair.

28

Smooth and protect dry or damaged hair with Badger Argan Botanical Hair Oil. Moroccan argan oil, jojoba, and baobab soften and add shine, making this a perfect daily leave-in conditioner.

Rejuvenate dry skin, scalp, hair, and nails with Acure Moroccan Argan Oil. Available unscented or with rose, coconut, or orange citrus.

Renew and cool delicate eye area with Nourish Eye Treatment.

Avocado and argan oils nourish the eye area, while the cooling tip applicator helps reduce puffiness.

Renew skin’s resilience and firmness with Via Nature Sensitive Care Skin Lotion, a fragrance-free lotion with argan oil and hyaluronic acid. This formula utilizes Cell Signaling Science for deep skin hydration at the cellular level.

February 2016

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11/19/15 12:26 PM

clean eating

By Melissa Diane Smith

sweet surrender

T

he World Health Organization recommends limiting calories from added sugar to less than 10 percent of a person’s daily total, but about 71 percent of U.S. adults get more than 10 percent of their calories from added sugar, and one in 10 Americans gets a full 25 percent of their calories from added sugar.

This is an alarming trend, especially when you consider a February 2014 study published in JAMA Internal Medicine.

Researchers from the Centers for Disease Control and Prevention found that people who got 10–25 percent of their calories from added sugar were 30 percent more likely to die of cardiovascular disease (CVD) compared to those who consumed less than 10 percent of calories from added sugar. Those who consumed 25 percent or more of their calories from added sugar were more than twice as likely to die of CVD. “Too much sugar does not just make us fat; it can also make us sick,” Laura Schmidt, PhD, MPH, of the University of California, San Francisco, wrote in an accompanying editorial.

Scientists have also found that the high levels of insulin produced by the body in response to eating or drinking sugar drive the growth of many cancers. A segment on 60 Minutes featured researchers who said they have been so influenced by their findings that they changed their eating habits to avoid sugar. And Robert H. Lustig, MD, author of Fat Chance, classifies sugar as a toxin that we all should avoid to protect our health.

Sugar Addiction Avoiding sugar isn’t easy, though. Not only is it ubiquitous in our society, but research suggests that sugar is addictive. Nicole Avena, PhD, a neuroscientist at Columbia University, has found that rats given intermittent access to sugar demonstrate all the criteria used to diagnose addiction: tolerance, withdrawal, craving, bingeing, and addiction transfer.

30

Why—and how—to cut sugar from your diet

Based on this research, some people, perhaps many people, simply can’t have any sugar. Due to their addiction, these individuals are unsuccessful when they try moderation, according to Avena and coauthor John Talbott in Why Diets Fail (Because You’re Addicted to Sugar). Just like an alcoholic needs to avoid alcohol, sugar-addicted individuals need to avoid simple sugars—including natural sweeteners such as agave nectar, evaporated cane juice, honey, and maple syrup—and greatly reduce all complex carbohydrates, such as bread, cereals, and pasta, that are quickly converted to sugar.

How to Go Sugar Free How do we cut sugar from our diets? One way is to eliminate all sugars and flours, and sometimes even grains, which convert to sugars, all at once. This is initially difficult. Going cold-turkey can cause strong, uncomfortable withdrawal symptoms, such as cravings or irritability, for the better part of a week. However, if you can get through it, the unpleasant symptoms typically disappear.

Another approach is Avena’s and Talbott’s Sugar Freedom Plan, a fivephase program to gradually reduce and eliminate sugars and carbohydrates. It starts with cutting out sugary beverages for a couple weeks, followed by periods of giving up sugar-rich junk foods, then complex carbs that quickly turn into sugars, and then “hidden” sugars, such those found in salad dressings, marinades, and condiments, until finally you’ve eliminated all excess sugar from your diet.

Replacing sugar-laden foods with non-starchy vegetables, meat, chicken and fish is a key to this diet. And a little whole fruit is often okay, because the fiber in fruit offsets the effects of fruit sugar.

Vegetarians do best eliminating sugar when they eat more blood-sugarbalancing proteins, such as organic tofu, eggs, cheese, nuts, seeds, and beans.

SUGAR-FREE SNACKS When you’re avoiding sugar, the best foods to snack on are free of added sugars and contain some protein, healthy fat, and slow-burning carbohydrates. Try some of these tasty examples.

Raw, dry-roasted, or sprouted nuts or seeds, such as Living Intentions sprouted pumpkin seeds Flax crackers, such as Go Raw Flax Snax, and salsa Vegetable sticks with guacamole Unsweetened chips, such as Just Pure Foods Cheesy Kale Chips Celery sticks or apple slices with unsweetened nut butter, such as MaraNatha unsweetened nut butter or unsweetened NuttZo A mini-lettuce or collard wrap with hard-boiled egg or chicken slices and pesto sauce or sugar-free mustard

February 2016

HE_February16_CleanEating_JS.indd 30

12/22/15 10:06 AM

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11/19/15 1:48 PM

natural gourmet

by Lisa Turner

superfood desserts Have your cake—and still lose weight. Yes! Gluten-Free Fudgy Brownies MAKES ABOUT 12 BROWNIES

Black beans supply protein and fiber, and sweet potato adds beta-carotene.

1½ cups cooked black beans, or canned, low-sodium black beans, drained ½ cup cooked and mashed sweet potato 2

Tbs. coconut oil

10 large Medjool dates, pitted and chopped small

Almost Raw Pistachio Biscotti

½ cup applesauce

MAKES ABOUT 5 BISCOTTI

1½ tsp. vanilla extract

Make in a dehydrator to qualify as purely raw.

¼ cup honey, plus more to taste ¾ cup gluten-free flour mix ½ cup cocoa 1

tsp. baking powder

¼ tsp. salt ½ cup chopped walnuts

cup cashews, soaked overnight and drained

14 large Medjool dates, chopped small 1

tsp. vanilla extract

1

cup pistachios, chopped

1–1 ½ cups almond meal Whole pistachios for garnish

1. Preheat oven to 350°F. Lightly oil an 8x8–inch glass baking dish.

2. In bowl of food processor, combine black beans, sweet potatoes, coconut oil, dates, applesauce, vanilla, and honey.

Purée until very smooth.

3. In large bowl, sift together flour, cocoa, baking powder, and salt. Stir in wet ingredients to blend well; batter will be very thick. Taste batter, and adjust sweetening. If you prefer it a little sweeter, add 2 Tbs. more honey. Stir in walnuts.

4. Transfer batter to prepared baking dish and bake until batter is set, about 40 minutes. Let cool, then carefully turn out of pan. Cut into 12 squares and serve.

PER SERVING: 216 cal; 5g prot; 6g fat (2.5g sat fat); 40g carb; 0mg chol; 99mg sod; 6g fiber; 23g sugars

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1

PHOTOS: PORNCHAI MITTONGTARE

Y

ou’ve probably heard a lot about the concept of nutrient-dense foods—that is, those with the biggest bang for their calorie buck. Now, it’s all well and good to make a lunch filled with fiber, antioxidants, and superfoods; but is the idea of a nutrientdense dessert just pie in the sky?

Not at all! The key is in substituting fresh and dried fruits for refined sweeteners; using healthier fats in whole-food form; and bumping up protein, antioxidants, and fiber. And plenty of everyday offerings such as Brazil nuts, beans, cranberries, sweet potatoes, flax seeds, and yogurt are rich in the nutrients you need.

The following recipes are a yummy way to indulge your sweet tooth while still nourishing your body. And because they’re free of refined sugar and flour, these tasty treats won’t derail your diet.

1. Preheat oven to 200°F. 2. Combine cashews, dates, and vanilla in blender or small food processor, and process until well blended. Add 1 Tbs. coconut oil or water, if needed, to blend.

Add pistachios, and pulse to combine, but leaving bits of pistachios visible. Stir in almond meal to make very stiff dough 3. Transfer to a cookie sheet lined with parchment paper, and form into log about 3 inches wide, 5 inches long, and 1 inch tall.

Lightly score tops diagonally into 1-inch wide pieces. Place one whole pistachio in center of each scored piece. Bake 1½ hours, or until firm. Remove from oven, and let cool briefly.

Slice on diagonal along score marks.

4. Return to oven and bake 40 minutes longer, or until firm. Serve immediately, or store in airtight container in refrigerator.

PER SERVING:

222 cal; 6g prot; 12g fat (1g sat fat); 27g carb; 0mg chol; 5mg sod; 4g fiber; 20g sugars

February 2016

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12/22/15 10:06 AM

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