$3 / free
February 2021
LOVE YOUR HEART How balancing blood sugar can reduce your risk of cardiovascular disease p. 18
SUPER STRAINS
WHAT TO EAT IF YOU’VE HAD A HEART ATTACK
(or even if you haven’t)
P. 22
5 potent probiotics that can heal your gut & more
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plus
NATURAL SOLUTIONS FOR IBS 12/21/20 6:30 AM
Try Something New D’Avocado
Chocolate Dip With a goal to get people to eat more chocolate, D’Avocado offers a creamy, delicious plant-based chocolate choice. This unique healthy chocolate dip is made with simple ingredients avocado, cocoa, honey, vanilla, lemons, arrowroot, and water. A high-pressure pasteurization process allows consistent production without compromising taste or nutrition. Dip it, spread it, add to smoothies, or eat it straight!
RW Knudsen
Juice Shots
Organic shots make convenient pickme-ups for any time of day. ach is made with high-quality organic juices and other ingredients for delicious flavor and uncompromising goodness. They come in portable small bottles and don’t require refrigeration, so you can take them with you on the go. Choose from Beet, Pineapple Ginger or Carrot Black Pepper Turmeric.
Barlean’s
Seriously Delicious Liquid Vitamin D3 Barlean’s introduces a liquid itamin D3 that is uniquely formulated for faster, better absorption no meal or other fat required. And with a creamy texture and the taste of a strawberry milkshake, there’s no easier way to get your D3! ach serving supplies 5,000 I (1 5 mcg) to support immune, bone, heart, and brain health.*
Host Defense
MycoBotanicals Complete Calm This unique powder creates a beverage that supports rest and relaxation.* It combines lion’s mane and reishi mushroom to support brain and heart health, plus skullcap to reduce overactive thinking, holy basil as an adaptogen, passionflower for relaxation, and California poppy for calm and relaxed body and mind.* Take before bed to get a great night’s sleep!
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Pressed Juicery
Cold Pressed Juice ressed uicery is on a mission to make high-nutrition affordable, and accessible to everyone. Their farmto-bottle promise provides millions of customers with healthy juice sourced from California’s Central alley. Whole fruits and vegetables are pressed using a cold-press process to extract every last drop of goodness - no heat keeps the nutrients intact. The 100% juice blends provide up to pounds of produce per bottle.
Doctor’s Best
Clear Whey Protein Isolate This unique protein powder offers clear and pure 100% hydrolyzed whey protein, a high absorbing protein that is non-bloating and easily digested.* Whey protein supplies BCAAs and is good to support muscle growth and muscle recovery.* The light and refreshing flavors are naturally sweetened with monk fruit and stevia for zero sugar and zero carbs.
Gaia Herbs
Black Elderberry Extra Strength Gummies These tasty gummies provide extra support when you need it the most.* With 0 mg of lderberry juice and concentrate, they contain a powerful immune blend equivalent to 10 grams of fresh lderberries per two gummies.* These are certified organic, made with real fruit, gelatin free, and made without added flavors, colors, or refined sugars, for immune support people can feel good about.*
Bio-Kult
Boosted Probiotic This advanced multi-action formula is designed to target both the immune system and digestive tract.* With four times the concentration of bacteria compared to Bio- ult Original, plus added vitamin B1 , the Boosted formula gives you the confidence that you are supporting the normal functioning of the immune system.* Suitable for use with antibiotics, and suitable for travelers.*
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Try Something New Irwin Naturals
Keto Formulas Keto-Karma Burn Fat RED offers a multi-pronged approach to support metabolism when following the keto diet and while stimulating thermogenesis for an enhanced fat-burning effect.* Includes B vitamins, electrolytes, herbs, and L-Citrulline for a nitric oxide boost.* Neutralize-Carbs Keto Support is designed to support your body while following the keto diet in a variety of ways with targeted ingredients, including white kidney bean extract, chromium, and lipase and protease enzymes.
Norm’s Farm
Elderberry Syrup Farm-fresh and Tru-ID tested for authenticity, these liquid elderberry formulas offer natural immune support.* The Children’s Formula is made especially for children, with 50% elderberry extract and 50% unsweetened natural blueberry juice. Elderberry Wellness Syrup is formulated to bring soothing relief, made with equal amounts elderberry extract and honey, spiced with cinnamon and analgesic cloves to coat the throat.*
Caledon Farms
Natural Dog Treats Offer natural, wholesome treats for your dog! Caledon Farms creates high quality products, with single or limited ingredients and have a taste that dogs love. These Canadian dog treats are made in small batches to ensure the highest quality products, and they contain no additives, colors, flavors, artificial preservatives, fillers, or by-products. Choose from Sweet Potato Chews, Beef Tendersticks, Beef Liver Bites, or Chicken Morsels.
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Terry Naturally
CuraMed Acute Pain Relief This CuraMed formula is the first formula specifically designed for acute pain relief.* The small, easy-to-swallow liquid gels contain a clinically proven delivery system utilizing black sesame seed oil. They dissolve fast, and are formulated with clinically studied BCM-95 Curcumin, BOS-10 Boswellia, and black seed oil for optimum relief.*
North Coast Naturals
Boosted Immuno Whey+ Get the most out of your whey protein! Whey protein is an excellent source of highly bioavailable protein, and it is also rich in immune enhancing and antimicrobial peptides (immunoglobulins, lactoferrin, glycomacropeptides, lactoperoxidase). Boosted Immuno Whey+ builds on this, adding anti-inflammatory herbs plus immune supportive probiotics, vitamins, minerals, organic medicinal mushrooms, and superfoods.
Garden of Life
MyKind Organics Apple Cider Vinegar Diet Gummies A deliciously different way to take apple cider vinegar for diet support.* Three vegan gummies help make your diet and exercise program more effective with svetol green coffee bean extract, clinically shown to burn fat and help maintain healthy blood glucose levels.* It’s combined with the benefits of unrefined raw organic apple cider vinegar in tasty gummies.
MegaFood
Baby & Me2 Prenatal DHA & Choline This unique prenatal companion provides two essential nutrients paired to support healthy brain development in the baby during pregnancy and breastfeeding.* Liquid, plant-based DHA from algae is combined with slow-release choline beadlets to deliver nutrients over a sustained period of time. Doctor-formulated by women’s health expert, Tieraona Low Dog, M.D.
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Ditch the deep-fried chicken nuggets for this lighter, cleaner alternative.
p. 30
February 2021
features 18 The Insulin/Heart Connection
For years, we’ve been told there’s a link between high cholesterol and heart problems. But evidence is mounting that this isn’t the case. As it turns out, insulin resistance— the same issue that leads to diabetes—may be a much better predictor of cardiovascular disease.
22 How to Eat After a Heart Attack
Nearly one in four people who have a heart attack go on to have a second one, but the right foods can significantly improve the odds of a long and healthy life. Steven Masley, MD, shares his dietary prescription for heart health developed through decades of clinical experience.
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departments NEWS FLASH
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HEALTHY VISION
Hot Off the Press. The latest news from the world of natural health.
SUPPLEMENT ADVISOR
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Strains: The Name of the Game. Looking for the right probiotic to address your health concerns? Here’s a guide to the most popular strains available in supplements.
HERBAL ADVISOR
10
Turmeric. The spice that’s responsible for curry powder’s golden color is also an ancient Ayurvedic treatment for digestive disorders and arthritis.
HEALING EDGE
12
EXPERT’S CORNER
14
Natural Solutions for IBS. Safe, effective ways to tame tummy troubles.
2
SEXUAL HEALTH
17
If you’ve lost that loving feeling, these natural remedies can help.
4 KEYS TO HEART HEALTH
26
The basics for keeping your ticker in tip-top shape.
PURE BEAUTY
28
Eating for Thick, Healthy Hair. Seven foods that can help fight hair loss.
CLEAN EATING
Post-Traumatic Stress. The homeopathic prescription for anxiety and panic attacks.
16
Protect your peepers with eye-supporting supplements.
30
Healthier Homemade Fast Food. A light, fresh take on chicken strips.
NATURAL GOURMET
32
Make it with Mushrooms. Boost your energy, immunity, and more with this simple recipe.
February 2021
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Nature's
®
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editor’s letter Heart of the Matter Magazines like The Healthy Edge generally focus on prevention. After all, why do you go out of your way to shop for organic food, dietary supplements, and other wholesome products? Because you want to stay well. But sometimes, despite our best efforts, illness strikes. It can be something as routine as winter colds, or a more serious issue such as a heart attack. Our cover feature this month, “How To Eat After a Heart Attack” (p. 22) offers solid nutritional advice from Steven Masley, MD. Gleaned from his decades of clinical experience, Masley’s hearthealing plan combines the popular Mediterranean diet with a low-glycemic load—drastically cutting back on unhealthy fats, sugar, and carbs— which is honestly good dietary advice for everyone, whether you’ve had a heart attack or not. Of course, we’ve covered the prevention angle, too, with “The Insulin/Heart Connection” (p. 18). Nutritionist Johnny Bowden, PhD, offers up evidence for the link between insulin resistance (the same issue that leads to type-2 diabetes) and cardiovascular disease. In fact, this link is stronger than the oft-touted connection between high cholesterol and heart disease. And the good news is that if you do have insulin resistance, simple dietary changes can turn it around—before you suffer a heart attack or other issues.
Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny
Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Vice President/GM Sharon Houghton shoughton@pocketoutdoormedia.com Publisher & Director of Retail Sales Rob Lutz Integrated Media Sales Director Mason Wells Eastern U.S. mwells@pocketoutdoormedia.com Integrated Media Sales Director Anne Hassett Western U.S. anne@hassettmedia.net Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702
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Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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THE HEALTHY EDGE. Vol. 13, No. 1 Published monthly by Pocket Outdoor Media, 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Pocket Outdoor Media. 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 2021
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newsflash
Aged Garlic Extract Fights Gum Disease Periodontal disease, which includes inflamed, receding gums and pockets that develop between the gums and teeth, is the leading cause of tooth loss. It also generates systemic inflammation that contributes to heart disease, diabetes, and Alzheimer’s. But supplements of Aged Garlic Extract can slow and even help to reverse such deterioration.
10 Minutes Relaxing for 10 minutes is all it takes to reduce stress—even if you simply rest your head on your desk—according to a study that compared relaxation breaks and massage. Getting a gentle massage for 10 minutes was even better, but either a break or a massage lowered heart rate and kicked in a natural stress-reduction mechanism in the nervous system, making study participants less physically and mentally stressed.
APPETITE and SUGAR
In an 18-month study of 182 people with gum disease, half took 2,400 mg daily of Aged Garlic Extract and half took a placebo. Those who took the garlic supplement experienced a significant reduction of pocket depth and gum inflammation. Although supplements don’t replace standard dental care, Aged Garlic Extract can help fight harmful bacteria and inflammation, helping to heal gums and preserve teeth and overall health.
Different types of sugar affect appetite a bit differently, according to a study that compared pure glucose and table sugar (sucrose), which contains equal parts of glucose and fructose. In a group of men and women between the ages of 18 and 35, glucose suppressed hunger more than table sugar. Earlier research found that high fructose corn syrup, which can contain 50 percent more fructose than glucose, stimulates hunger hormones.
VEGANS MAY LACK
IODINE
When researchers in Germany tested nutrient levels in people whose diets do and don’t include animal foods, they found that most vegans lacked iodine. Among one-third of vegans, the iodine deficiency was severe. Iodine is necessary for healthy thyroid function, which influences overall metabolism and health. It’s also crucial for normal brain development in infants and children. Iodized salt is a common source of iodine, but it isn’t found in many sea salts that are often chosen as a healthier alternative. Seaweed is a rich food source of iodine, and the mineral is included in many multivitamins and separate iodine supplements. 6
February 2021
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supplement advisor
By Vera Tweed
strains: the name of the game If you’re using probiotics for specific health issues, it’s good to know where different strains live in the body.
A
healthy balance of gut microorganisms can improve your health by enhancing digestion; reducing symptoms of digestive disorders; relieving diarrhea; relieving constipation; fending off infections; reducing risk of skin disorders; and lowering the odds of obesity, high cholesterol, depression, anxiety, heart disease, diabetes, and possibly more. The human gut contains about 1,500 species of probiotics. They can protect the structure of the digestive tract, stop pathogens from multiplying and causing illness, and produce enzymes to help break down food. Each probiotic is part of a genus, a broad category such as Lactobacillus or Bifidobacterium , and each of these is further divided into species. These are some popular species of probiotics found in supplements: Lactobacillus acidophilus: Discovered in the late 19th century, it’s the most widely researched probiotic. It lives in the small intestine and the vagina. Medically recognized for relieving diarrhea triggered by antibiotics, L. acidophilus has also been shown to relieve other digestive problems, treat vaginal yeast infections, improve resistance to other infections, reduce allergy symptoms, and help lower cholesterol and blood pressure. Lactobacillus reuteri: These friendly bacteria live in the gut and urinary tract, and on the skin. They produce antimicrobial substances that kill harmful bacteria, reduce inflammation, and strengthen the intestinal barrier. A strong barrier stops
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digestion and immune function, reduce urinary tract infections, reduce symptoms of irritable bowel syndrome, and shorten respiratory illnesses in children.
Is Lactose a Problem for You? Both Lactobacillus and Bifidobacterium probiotics help to break down lactose, the milk sugar that causes problems with dairy foods for a lot of people.
harmful micro-organisms from spreading through the gut wall into other parts of the body where they can trigger inflammatory diseases or infections, or overall systemic illness. Researchers have observed that when humans eat less fermented foods that contain L. reuteri, inflammatory diseases become more common. Bacillus subtilis: More than 60 years ago, an antibiotic for burns was developed from this probiotic, which lives in soil as well as the human gut. Our supply is enriched by being outdoors in a natural environment—walking barefoot on the grass or gardening, for example. In supplements, it can help enhance
Lactobacillus rhamnosus: By adhering to the walls of the digestive tract, it helps to maintain the integrity of those walls and reduce the risk of leaky gut, a condition in which food particles leak into the blood and trigger autoimmune reactions and other symptoms. L. rhamnosus also protects against overgrowth of the yeast Candida albicans, which can provoke fatigue, digestive problems, infections, joint pain, and other seemingly mysterious symptoms that are often difficult to diagnose. Bifidobacterium longum: Found in the colon, it helps to break down plant fibers and carbohydrates that can’t be broken down earlier during the digestive process. It reduces inflammation in the digestive system and helps the immune system to resist illnesses more effectively.
Probulin Colon Support Probiotic
Ancient Nutrition SBO Probiotics – Gut Restore
Jarrow Women’s Fem Dophilus
February 2021
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ADM Pro
Let's Talk Immune Health Immune system support for the whole family. Bio-Kult is the original formulation with 14 probiotic strains to support the digestive and immune system. Bio-Kult Boosted is a unique multi-action formulation with the same great 14 probiotic strains found in Bio-Kult but at 4 times the concentration. Bio-Kult Boosted also contains vitamin B12 to support the immune system. Bio-Kult S. Boulardii is an advanced multi-action formulation designed to target both the immune system and digestive tract. It contains Saccharomyces boulardii as well as vitamin D3 which contributes to the normal function of the immune system. Bio-Kult Infantis is an advanced probiotic formulation for babies, toddlers and young children. Containing 7 probiotic strains, Preplex and vitamin D3 which contributes to the normal function of the immune system.
For more information contact Bio-Kult
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*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THE PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
Distributed By: ADM Protexin, Inc., 1833 NW 79th Avenue, Doral, Miami FL 33126. Tel: 786.310.7233 Manufacturer: ADM Protexin, Lopen Head, Somerset, TA13 5JH
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herbal advisor
turmeric
This golden, earthy-flavored Indian spice delivers strong anti-inflammatory effects along with enhanced digestive health.
T
he spice responsible for curry powder’s golden color, turmeric is an ancient Ayurvedic treatment for digestive disorders and arthritis. Several antioxidant-rich compounds, collectively known as curcuminoids, provide the ochre-colored root’s health benefits. Although curcumin accounts for only 3 percent of turmeric’s makeup, it boasts extraordinarily potent anti-inflammatory properties. Healthy Tip! Because inflammation runs amok in virtually Add extra turmeric to every disease process, including arthritis, curry blends to boost their healing power. cancer, and heart disease, curcumin is the subject of extensive cutting-edge research. The strongest evidence supports turmeric’s effectiveness against dyspepsia (stomach upset) and ulcerative colitis, but it also appears to help agerelated cognitive impairment, irritable bowel syndrome, psoriasis, and rheumatoid arthritis. Choose It & Use It Turmeric’s earthy taste tempers the stronger spices in curry powder; it also enhances pastas and grains, soups, stews, and leafy green sautés. Sprinkle turmeric over open-faced cheese sandwiches before broiling, add a pinch to an egg-white omelet or tofu scramble, and increase the curcumin quotient in each teaspoon of curry powder by adding an extra ¼ teaspoon of turmeric.
Lemon Rasam Serves 6 Find golden lentils in natural food stores or shop for them along with curry leaves and asafetida powder (an Indian spice that imparts a strong onion-garlic flavor) at Indian grocery stores or online. ²⁄3 ¼ 1 2 1 ¾ 2 1 ½ 1
cup dry toor dal (split pigeon peas) tsp. ground turmeric Tbs. grated fresh ginger serrano chiles, stemmed, seeded, and minced 14.5-oz. can plum tomatoes, drained and diced tsp. salt tsp. ghee (clarified butter) tsp. brown mustard seeds tsp. asafetida powder red Kashmiri chile (dried red Indian chile), or any hot dried red chile, halved 10 curry leaves, optional ½ tsp. ground cumin ½ tsp. ground black pepper ¼ cup lemon juice Chopped cilantro, for garnish
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1. Combine toor dal with 4 cups water and turmeric in medium saucepan. Bring to a boil over medium heat. Reduce heat to medium-low, partially cover, and simmer 45 minutes, or until toor dal is soft. Transfer to blender or food processor, and blend until smooth. Measure, and return to saucepan. Add enough water to make 5 cups rasam. 2. Stir in ginger, serrano chiles, tomatoes, and salt, and bring to a boil over medium heat. Reduce heat to medium-low, and simmer, stirring occasionally, 5 minutes to marry flavors. 3. Meanwhile, heat ghee in skillet over medium heat. Add mustard seeds, asafetida powder, red chile, curry leaves (if using), cumin, and pepper. Cover, and heat 1 to 2 minutes, or until mustard seeds begin to pop. Pour into soup. Remove soup from heat, and stir in lemon juice; add salt and pepper to taste. Garnish with chopped cilantro. Per serving: 116 cal; 6 g prot; 2 g total fat (1 g sat fat); 19 g carb; 3 mg chol; 419 mg sod;5 g fiber; 2 g sugars
February 2021
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healing edge
By Avghi Constantinides, DHom, HMC, MA
post traumatic stress
W
e tend to associate posttraumatic stress disorder (PTSD) with combat veterans, but any traumatic event— from car accidents to global pandemics—can trigger this often frustrating and debilitating malady. For many people, the psychological effects of traumatic events are temporary—after a time, they start to feel like their old selves again. But some people can’t seem to get back to their old normal. Many suffer from fears, anxiety, and panic attacks that don’t go away, and that prevent them from living their “normal” lives. Conventional doctors usually treat PTSD with anti-depressants and anti-anxiety medicines. But there are natural alternatives. Here are 5 homeopathic remedies that can help. If none of these descriptions fits your exact profile of symptoms, consider consulting a trained homeopath who can help develop a customized treatment just for you.
* Arsenicum Album: this remedy covers a lot of fears and anxieties that lead to obsessive-compulsive behaviors. Your mind can’t stop playing the same trauma over and over again. You can only focus on the negative— worrying, perhaps, that something bad will happen to you or a loved one. You may be overly concerned about germs or your health, to the point of hypochondria. * Aconitum Napellus: Often follows a
sudden, unexpected trauma, such as an earthquake or car accident. A deep fear of death sends you into a panic state. You can feel your heart beating at a rapid pace that comes on all of a sudden. You can feel faint, along with perspiration and trembling. Things that would not have bothered you before 12
5 homeopathic remedies that can help.
can trigger panic attacks, such as driving on a freeway, getting into an elevator, or flying in an airplane. “I went to the supermarket and on the way in the car, I thought I would die,” is a typical statement you might make.
need to protect themselves, so are always on the attack. This is how they survive.
* Lyssinum: Hypersensitive to sound,
light, smell, and even others’ emotions. Their emotions are raw, like exposed nerves. They feel they are being tormented Argentum-nitricum: Very * or ridiculed, and have a anxious, especially about dread that something bad health. I call it “monkey If you’ve experienced a traumatic event and can’t will happen to them. May brain,” when the patient seem to get back to have many phobias, such can only focus in on their “normal,” you may be suffering from PTSD. as fear of driving, flying, health or lack of it, injury, suffocation. May also convinced that every minor fear being alone, even though ache or ailment is the symptom they tend to do better by themselves of a fatal disease, and tend to go in a quiet room without much light. They from doctor to doctor to get diagnoses. have an irrational fear of water, either Lots of fear—heights, crowds, small seeing it or just thinking of it. They have spaces, etc. They have a need to express been bitten by an animal and had fears their feelings in an impulsive way with since then. May turn violent and abusive. anyone who will listen. They have a feeling of impending doom, like some evil Suggested dose: Dosages vary from a force is coming for them. 30c, 200c, to a 1M, and can be taken daily or weekly. This depends on the Stramonium: Night fears and night* severity of symptoms and how long mares. Fear of the dark, animals, violence, someone has been suffering. You can try and being alone. Terrifying nightmares, and see what works best for you. Or seek waking up panic stricken and full of the help of a professional homeopath. anxiety. Anxiety turns into destructive and malicious behavior, out of control feeling, and anger. The fears are so deep that they bring on panic. Nighttime is the worst, they can’t stand to be alone. Their reaction to fear is violence. They feel they
Did You Know?
BONUS BACH FLOWER REMEDIES * RED CHESTNUT: For worry, loss of sleep,
irrational behavior, and feelings of anger, hate, resentment, and impatience. * STAR OF BETHLEHEM: Very helpful in any shock, trauma, or grief event. When you just can’t seem to move forward and you stay in the traumatic event. Feelings of shame, fear, frustration, and guilt that can turn into anger and grudges. Holding your fears and anxieties in the abdominal area, loss of appetite, and a lot of GI issues. This Bach Flower essence can help you move forward out of that trauma. SUGGESTED DOSE: Put 3 drops into a 12-oz. bottle of water, and each time you sip on the water, you’re dosing yourself. They’re safe and easy for children and adults. You can put both Bach flower remedies in the same bottle of water.
February 2021
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NOW Foo
with Aly Raisman NOWŽ is proud to partner with Aly Raisman to empower people to make choices every day that benefit their personal health. Aly believes in fueling her body with wholesome, nutrient-rich snacks and supplements, finding inner peace and strength through meditation, and finding joy in daily movement that’s relaxing yet rewarding. For more information about the variety of NOW products Aly uses to support her daily wellness routine, visit nowfoods.com/aly.
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expert’s corner
natural solutions for IBS
Gentle, effective ways to treat disrupted digestion.
Q:
My doctor says I have IBS. Another doctor told me that IBS is a “nonsense” diagnosis. Either way, my digestion isn’t right? —Greta Y., Santa Barbara, Calif.
A:
Irritable bowel syndrome (IBS) has been in the medical news a lot lately because—guess what—it’s real, and increasingly common. Contrary to popular opinion, IBS does not cause colon or other cancers, but it can make your life uncomfortable, and if you have irregular and uncomfortable bowel movements, you should be evaluated for the possibility of a more serious disease. IBS is distinct from inflammatory bowel disease (IBD), which is a more serious category of gastrointestinal disorders such as Crohn’s disease (ulcers in the small intestine) or ulcerative colitis (bleeding from large intestine). IBS typically presents as chronic loose and urgent stools, often with cramping, and it’s not always easy to sort out the cause. This is partly because there is often an additional emotional component to IBS. First, ask yourself if there is something you need to “purge” in your life—a bad relationship, a bad boss, a bad memory that may require ceremonial closure (funerals are an example of ceremonial closure). The gut is your second brain and can react to emotions to a profound degree.
Problem Foods The “big 9” food irritants are wheat, dairy, soy, corn, caffeine, tomatoes, eggs, shellfish, and peanuts. However, fructoseinduced diarrhea is not uncommon, and should be a consideration, especially if you eat more than 2–3 pieces of fruit daily. The gut is your second To figure out if a certain food is causing your brain and can react symptoms, you need to completely avoid the potento emotions to a tially offending food for 2–3 weeks, then reintroduce it profound degree. into your diet and watch for symptoms. IBS can also present with heartburn, fatigue, headache, back or abdominal pain, and even palpitations. If after 3 days of reintroduction there are no undesirable changes to your gut function, skin, mood, joint stiffness, or other symptoms, that food is likely fine. This takes careful organization of your diet, and it really helps to work with a licensed naturopathic physician or
Did You Know?
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February 2021
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By Emily Kane, ND, LAc
well-trained nutritionist (not dietician). Some chiropractors also have additional nutrition training, but most MDs have very little training in nutrition, since they are experts in pharmaceutical medicine.
Natural Solutions During the acute phase of IBS (lots of watery stools and cramping), try a hypoallergenic diet (see sidebar). As improvement occurs, eggs and yogurt (preferably goat) can be added if they don’t worsen the symptoms. Supplements that often help heal and soothe the gut include liquid chlorophyll (1 Tbs. daily), alfalfa tabs, calming herbal teas (Melissa, chamomile, fennel, peppermint, and ginger), and my favorite GI repair agent: glutamine, about 2 grams daily. As your symptoms stabilize, you can slowly add the cruciferous vegetables back into your diet. These provide many important nutrients, but can be hard to digest, so are best cooked with digestion-aiding herbs such as fennel, caraway, cumin, anise, and dill. Nuts and seeds, grape skins, and red meat are also all difficult to digest, but may not be the causes of your GI distress. Carrageenan is a common additive used to make ice cream and other confections “smooth,” but is very irritating to the gut. Avoid this additive when possible, which is used in a lab setting to make mice guts bleed. Very spicy and very sweet foods are also GI irritants, as are fried foods, alcohol, and caffeine. Keep in mind that we’re exposed to more chemical additives than ever in our food and drink, so read labels and try to stick to food that is as close to the way it grew as possible when you eat it. And cook your food thoroughly. Wellcooked foods are much easier to digest than raw foods. With acute crampy pain, heat to the abdomen (hot water bottle or heating pad) can be very soothing. Regular exercise helps everything, including being a highly effective stress-reliever.
HYPOALLERGENIC DIET BREAKFAST: whole brown rice cereal (3–4 Tbs. rice in 2 cups water, stirring constantly over medium heat) with 2 tsp. virgin olive or flax oil stirred in when cooked. MORNING SNACK: baked apple or blueberries/sliced banana topped with unsweetened cocoa powder. LUNCH: vegetable soup from massaged kale, parsley, zucchini, pumpkin, carrots, and squash, with millet or barley, and 2 tsp. olive or flax oil. AFTERNOON SNACK: baked apple or berries or orange. DINNER: same as lunch, or add a little fresh fish or free-range chicken. Some of my colleagues have noted that the low FODMAP diet can help IBS. This basically means avoiding fermented foods (kombucha, pickles, yogurt); short-chain (simpler) carbs such as those found in high fructose corn syrup; honey; inulin; wheat; soy; garlic; onions; beans/peas; celery; mushrooms; most fruits; many condiments, dips, and sauces; beer; wine; coconut water; fruit juice; and all dairy. What’s left to eat? Most squashes, sprouts, pumpkin, potato, chard, kale, fennel, zucchini, yam, blueberries, banana, clementines, oranges, lemon, lime, papaya, pineapple, carrots, cucumber, ginger, radish, clean beef, chicken, lamb, pork, turkey, tuna, salmon, cod, most fresh fish and crustaceans, bone marrow, oats, quinoa, rice, seeds (chia, pumpkin, sunflower, etc.), maple syrup, mustard, eggs, and cocoa powder. A low FODMAP diet may work better if you have confirmed SIBO (small intestinal bacterial overgrowth).
The Healthy Edge
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Keep an Eye on Vision Health BY SALLY KARLOVITZ, CN
IF YOU THINK YOUR VISION is something you just need to worry about when you get older…think again. While it’s true that age-related macular degeneration (AMD) and cataracts are common in aging adults, excessive screen time is causing eyes to age faster in a younger population.
AGING EYES AMD is one of the leading causes of blindness and visual impairment among millions of aging Americans. We are also seeing retinal damage and eye strain in younger adults, from constant exposure to blue light from computers, phones, tablets, and TVs. While blue light can be good, the amount of time people spend close to screens is cause for concern. Studies suggest that continued exposure to blue light over time could lead to damaged retinal cells, which can result in AMD. Lutein and zeaxanthin are natural carotenes found in green leafy vegetables like spinach and kale. In nature, lutein and zeaxanthin protect a plant from damaging sunrays by absorbing excess light energy from the sun. In humans, these compounds are concentrated in the macula of eyes and are believed to act similarly to protect the eyes by helping to filter harmful blue light. Studies suggest that people who supplemented with lutein had a 57 percent lower risk of macular degeneration. The herb bilberry also has documented benefits for the eyes, with studies showing that the extract of this herb can help enhance ability to focus, combat visual fatigue, and support night vision.
Paragon Plus™
Hyaluronic Acid Extra A support complex for joint and skin health.* Provides support for joint flexibility.* Contains hyaluronic acid (HA) an important component of skin that retains moisture, and a component of joints that provides lubrication and helps resist compressive forces.* Contains MSM, a source of organic sulfur that may support joint flexibility, fluid balance, and skin health.* 16
DRY EYES Millions of Americas suffer from dry eyes, which occurs when tears are not able to provide adequate lubrication for the eyes. This can happen either due to not producing enough tears, producing tears that with imbalanced composition, or from rapid tear evaporation. Rapid tear evaporation has become a common cause due to blinking less often, which happens while reading or working at a computer. One novel approach to dry eyes is hyaluronic acid, commonly used as a moisturizer
ingredient for skin. Since hyaluronic acid is excellent at retaining moisture, it’s often used to treat dry eye. Research suggests that it can be used orally, or used in an eyedrop delivery form, to help reduce symptoms of dry eyes.
Emerald Labs
Vision Health Formulated to support all aspects of healthy vision.* May help improve night vision, promote the macula and lenses, and help ease eye strain.* With lutein, zeaxanthin, astaxanthin, zinc, and bilberry.
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A Holistic Approach to Sexual Health BY SALLY KARLOVITZ, CN
AS PEOPLE AGE, they are becoming more and more interested in increasing their health, endurance, and vitality throughout their lifetimes, and this includes sexual health. Sexual dysfunction is a problem experienced by both men and women. Before turning to prescription medication, why not give the natural approach a try first to help promote healthy libido and overall sexual health?
been shown to decrease anxiety, lower blood pressure, increase DHEA in men. Maca works in women to stimulate desire and to help balance female hormones, one of the key issues of sexual dysfunction in women. Damiana has been traditionally used in women to boost mood and libido, and Tribulus has been used in men to boost testosterone and libido.
LIFESTYLE SUPPORT
SCENTUAL SUPPORT
The same principles of good general health apply for sexual health—a healthy diet and exercise program are the foundations. Nourishing your body with organic fruits and vegetables, whole grains, lean meats, nuts, and seeds will translate into improving health in your whole body. Exercise, stress reduction, and sleep are also important factors for sexual health. People who exercise have increased sexual desire and greater satisfaction. Exercise can help boost your mood and self-esteem, which translates into feeling better about yourself. Stress and lack of sleep are two killers of sexual desire. So make sure you’re keeping stress under control and getting enough sleep to ensure you are feeling your best.
HERBAL SUPPORT Certain herbs and nutrients have been found to play a role in enhancing libido in both men and women. The amino acid L-arginine boosts nitric oxide, which in turn can increases blood circulation and enhances physical response during sexual activity. Maca enhances sexual function and energy for both sexes. It has
Several essential oils are known for their romance-inducing properties, including jasmine, patchouli, and rose. Try using scented candles or essential oil diffusers to infuse your room with an alluring scent and create an inviting atmosphere for romance.
Bluebonnet
Intimate Essentials Libido Formulas For Her Sexual Response & Libido Boost is formulated to help intensify desire and libido in women.* It contains damiana, maca, ashwagandha, L-arginine, and rhodiola. For Him Testosterone & Libido Boost is formulated to help amplify testosterone and libido levels in men.* It contains L-arginine, Tribulus, longjack (LJ100), and boron. The Healthy Edge
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IS INSULIN RESISTANCE THE FIRST SIGN OF HEART DISEASE? A GROWING BODY OF EVIDENCE SAYS IT IS. BY JONNY BOWDEN, PHD, CNS
B
ack in 2012 when cardiologist Steven Sinatra, MD, and I first wrote our book, The Great Cholesterol Myth, I was pretty certain that testing for “good” and “bad” cholesterol was out of date, and that our belief in its value was no longer justified. “Bad” cholesterol was a lousy predictor of heart disease, was inaccurately named, and was certainly not enough on which to base a prescription for a powerful drug. But I confess, I wasn’t 100 percent sure what we should be looking for. Now I am. It’s insulin resistance. Let me explain.
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Insulin resistance is to heart disease what smoking is to lung disease Insulin resistance (IR) doesn’t account for all cases of heart disease any more than smoking accounts for all incidences of lung cancer. But it tracks with and predicts cardiovascular disease better than any other variable yet studied. And it shows up earlier. As a predictive marker, it
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which is a desirable metabolic state where your body metabolizes carbs just fine. So the best way to explain IR is to spend a minute looking at how insulin sensitivity works so we can see what goes wrong in IR (and why it matters so much to your health!)
So what exactly is insulin resistance?
blows “bad” cholesterol out of the proverbial water. In the new and revised edition of our book—due out in 2021—we painstakingly detail the research showing that IR predates cardiovascular disease with startling consistency. In fact, the connection is so obvious and demonstra-
ble, that we consider insulin resistance syndrome as one of, if not the primary cause, of heart disease. It’s been hiding in plain sight for a very long time. When you have IR, you have some degree of dysfunction in your body’s ability to metabolize carbohydrates. IR is the opposite of insulin sensitivity,
Let’s take a look at the undamaged metabolism of a healthy 8-year old kid back in the days before the internet and play dates. The kid comes home from third grade and eats an apple, which raises his blood sugar a little, causing his pancreas to react by releasing a little squirt of a hormone called insulin. One of insulin’s main jobs is to round up the excess sugar in the bloodstream and deliver it into the muscle cells where it can be “burned” for energy. That’s just fine and dandy for our 8-year old, since he’s going to be climbing on monkey bars and playing tag, so his muscle cells eagerly welcome the fuel. Eventually, his muscles use up the sugar provided by the apple so his blood sugar is now slightly lower than normal, which makes him hungry. He goes home and eats a healthy dinner, and all is right with the world. End of story. In this case, our hypothetical boy’s insulin-sensitive metabolism working just as it ought to. But in at least half of today’s population, that’s no longer the case. Let’s look at that same “kid” 30 years later. He wakes up late with stress hormones already coursing through his body. Those stress hormones send a message to his brain to fuel up for an anticipated emergency (read: stock up on fat!). He runs out the door and stops at the local coffee emporium for a pumpkin spice latte (380 calories, 49 grams of sugar) and a nice, lowfat blueberry muffin (350 calories, 55 grams of carbs, 29 grams of sugar). His blood sugar takes off like the Challenger. The pancreas says, “Code Red! Send out the big guns! This dude just ate the equivalent of ten packs of Ding Dongs!” The pancreas produces a bucketful of insulin in a desperate The Healthy Edge
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superb and shows low likelihood for IR and little risk for a heart attack. A ratio of 5 means it’s time to pay attention to your diet. way: Stand a few feet in * Second front of a wall, and walk straight towards it. If your belly hits the wall before your nose does, you are insulin resistant. way: Order an inexpensive lab * Third test called fasting insulin. Take the
attempt to get all that sugar out of the bloodstream and deliver it to the muscles. The problem is, his muscle cells aren’t having it. “What do we need all this sugar for?”, they seem to be asking. “The only ‘exercise’ this guy’s gonna get all day is pushing a computer mouse, and when he goes home, he’s going to sit on the couch and play with the TV clicker. The last thing we need here is more fuel.” So the muscle cells begin to resist the effects of insulin. “Thank you but no thank you. We don’t need it. Go somewhere else.” And insulin has no choice but to take its sugar payload to another location, and guess where that is? The fat cells. Which happily welcome the sugar in.
Fat, Inflammation, and Blood Sugar Fat cells are actually endocrine organs, and they secrete a ton of inflammatory chemicals. And inflammation is one of the major causes and promoters of heart disease. And making your fat cells bigger makes them even more powerful inflammation factories. For a while, your blood sugar levels may stay in the normal range, as the pancreas valiantly tries to pump out enough insulin to keep up with this massive dietary sugar influx. Your blood sugar may still be hanging on in the “normal” range, but the high levels of insulin—which your doc may not be testing for—tells you that the whole thing is about to come tumbling down. (You can think of chronically elevated insulin as the body’s way of shouting “Help!”) 20
Eventually, insulin won’t be able to keep blood sugar in the “normal” range anymore, and blood sugar will start to rise. Now your blood sugar is high (because all that sugar has nowhere else to go), your insulin is also high, and you’re well on your way to a diagnosis of full-blown diabetes. In other words, insulin resistance syndrome is “pre-diabetes.” And prediabetes is basically “pre-heart disease.” According to the American Heart Association, at least 84 percent of diabetics die from cardiovascular disease—and that number is undoubtedly a low estimate because at least 30 percent of people who have diabetes are walking around undiagnosed. “Emerging evidence shows that insulin resistance is the most important predictor of cardiovascular disease and type 2 diabetes,” says Robert Lustig, MD, pediatric endocrinologist and professor in the Department of Endocrinology at University of Southern California, San Francisco.
Take the Test There are ways that you can test for IR right now, with nothing more than the numbers you already have on your basic blood test. good “surrogate measure” is * One to calculate the ratio between your triglycerides and your HDL (so-called “good cholesterol”). Divide your triglycerides by HDL—for example, if triglycerides are 150 and HDL is 50, your ratio is 3. A ratio of 2 (or less) is
result, together with your fasting glucose (available on practically every blood test your doctor ever ordered), and plug those two numbers into an online calculator called a HOMA-2 calculator. It will give you an IR score, just like a BMI calculator tells you your BMI based on height and weight. The state-of-the-art way—the one I recommend if at all possible—is the LP-IR test given by LabCorp. Ask your doctor to order it.
What to Do About It The best news about IR is that if you identify it early, you can turn it around. And you can do that without drugs. It’s completely modifiable by diet—specifically, a low-carb, high-fat diet, which can (and usually does) reverse IR. You just need to find a low-carb eating plan that works for you. And stick with it. (Shameless plug: the recently released 4th edition of my book Living Low Carb can help.) If you focus on lowering insulin resistance you will be doing your heart a much bigger favor than if you focus on lowering your LDL cholesterol. Emerging evidence—and clinical experience— is showing that insulin resistance shows up well in advance of other markers for heart disease, including elevated blood sugar, A1C, triglycerides, and disordered blood lipids. So pay attention! And do me a favor—when the link between IR and heart disease finally becomes accepted in the medical establishment, please just remember one thing: You heard it here first.
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How to Eat
after a Heart Attack
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A HEART ATTACK IS A FRIGHTENING, TRAUMATIC EVENT, BUT THE RIGHT DIET CAN IMPROVE RECOVERY, PROTECT THE HEART AGAINST FURTHER DAMAGE, AND ENHANCE ITS FUNCTION. BY VERA TWEED
N
early one in four people who have a heart attack go on to have a second one, but the right foods can significantly improve the odds of a long and healthy life. More than 20 years ago, the Lyon Diet Heart Study broke new ground by testing the effects of two diets in a group of 605 men and women who had suffered a heart attack. During a period of nearly four years, it found that compared to the usual recommended low-fat diet, a Mediterranean diet reduced second heart attacks, strokes, hospitalizations, and deaths by 73 percent. This study was unique in that it looked at people after a heart attack. Many other studies have found that the Mediterranean diet is effective in preventing heart disease. With nearly a thousand patients in his practice, Steven Masley, MD, has found that a modified version of the Mediterranean diet— incorporating additional research on food and heart function—has restored circulation, blocked further growth of plaque, and even reversed heart disease.
The Healthy Edge
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The Ideal Diet “The ideal diet is a combo of Mediterranean and low-glycemic load—cut out the bread and the rice and the pasta and the sugar to get a full benefit from the Mediterranean diet,” says Masley. “Glycemic” refers to how much different foods raise blood sugar—starchy and sugary foods that produce a bigger rise are high-glycemic. One study tracked more than 20,000 people in Greece who ate a Mediterranean diet for 10 years. It found that those who ate the least starchy and sugary foods were 40 percent less likely to
develop heart disease and 50 percent less likely to die from it. “Cholesterol is really not the number one cause for heart attack, stroke, and cardiac death,” says Masley. “Blood sugar levels are the strongest predictors.”
What Is the Mediterranean Diet, Really? Though highly touted by proponents of healthful eating, the Mediterranean diet is widely misunderstood as being based on platefuls of pasta. Having spent much time in Mediterranean regions and even working as a chef in France, Masley is
quick to point out that pasta and other grains play a very small role in the traditional diets of the region. Where we might eat a big plateful of pasta, a true Mediterranean serving would be one-fourth to one-sixth the amount, eaten on a small plate before a main dish of vegetables and protein. Pizza would be one thin-crust slice with a little cheese and sauce, eaten once or twice a month as an appetizer. In addition, Mediterranean natives burn more carb-rich foods because they traditionally walk much more than we do. If you don’t get at least 7 hours of
What to Eat The Mediterranean diet consists of fresh food, locally grown and in-season as much as possible, prepared from scratch. Here are some of Masley’s basic recommendations:
* If you don’t usually eat breakfast,
you don’t have to. But if you find yourself snacking mid-morning, try a Steven’s Breakfast Shake (recipe available at drmasley.com) and wait until lunch to eat.
* Make lunch your biggest meal of the day.
* Eat fish and seafood three to five
times a week—less often will not produce the full benefits.
* Eat at least 2 cups of leafy greens
daily plus a variety of other brightly colored vegetables. Different pigments stem from different nutrients, so a rainbow provides the best nourishment.
* Eat beans daily. Canned beans are fine, but steer clear of canned baked beans, which can contain 3 teaspoons (12 grams) of sugar in a half-cup serving.
* Avoid snacking, especially after dinner.
* If you really need a
snack during the day, have a handful of nuts.
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* If you drink coffee, have no more
than 2–3 cups in the early part of the day.
SAMPLE MEALS
* Drink mostly water. If you like
wine, have a glass with a meal.
* Use extra virgin olive oil for salad
dressings and to cook at low heat. For medium- or high-heat cooking, use almond or avocado oil.
* If you like yogurt, choose plain
BREAKFAST:
DINNER:
An omelet with vegetables or steel cut oats with some fruit.
A different protein than lunch and double the amount of vegetables you might normally eat. Experiment with different recipes such as the Ratatouille with Cannellini Beans.
yogurt and add berries or the zest of an orange or lemon. Flavored yogurt contains as much sugar as cake.
LUNCH: A salad with extra virgin olive oil and vinegar, vegetable soup, or grilled or steamed vegetables with a protein such as seafood, chicken, or beans.
DESSERT: One piece of fruit and perhaps a piece (about 1 ounce) of dark chocolate with 70 percent cacao.
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physical activity per week—formal exercise and/or work-related movement—Masley recommends limiting starchy carbs. The key ingredients that deliver benefits in the Mediterranean diet, he says, are plenty of vegetables, including leafy greens and a rainbow of brightly colored veggies; beans for protein and fiber; fish and seafood for healthy fat and protein; some poultry for protein; olive oil; nuts; and a variety of herbs.
The Mediterranean Lifestyle Mediterranean folk traditionally take breaks from whatever they do all day to enjoy meals with others, savoring flavors and conversation. Even a simple, everyday meal is cause to pause whatever else is going on in life. Plus, they don’t snack. They don’t eat while working or doing other things. They often go for walks before or after dinner. And they enjoy their food rather than eating mindlessly. This view of food, along with fresh ingredients, lays the foundation for the benefits of the Mediterranean diet.
Where’s the Beef? While Masley doesn’t insist on giving up red meat completely, he recommends eating it only a few times per month, even if it’s grassfed or organic. The reason is a metabolite called TMAO (trimethylamine-N-oxide.) When we eat red meat, bacteria in our guts produce TMAO, which is now being recognized as a harmful substance. Researchers who analyzed clinical trials with more than 10,000 people found that among people who have heart disease, elevated levels of TMAO from consistently eating red meat increased risk for heart attacks by 62 percent. Occasionally eating meat doesn’t pose the same risks, but processed meats, such as sliced cold cuts, are not recommended at all. Following this type of Mediterranean diet reduces plaque and enhances circulation to the heart. “If you can change circulation,” says Masley, “you can really rejuvenate people and give them their lives back.”
Ratatouille with Cannellini Beans
Serves 4
This fragrant and delicious recipe comes from the South of France—and lucky for all of us, it’s packed with nutrients. Ratatouille can be served hot or cold, and usually tastes better when served the next day. With the beans included, it makes a whole meal, or you can skip the beans and serve this as a side dish. 1 medium Italian eggplant, ends trimmed and cut into 1-inch cubes ¼ cup extra-virgin olive oil, divided 1 medium sweet onion, finely chopped ½ tsp. sea salt ¼ tsp. ground black pepper 1 tsp. fines herbes (or Italian herb seasoning) 3 small zucchini, cut into ½-inch cubes (about 2½ cups) 2 small yellow squash, cut into ½-inch cubes (about 2 cups) 2 Tbs. dry red wine 3 fresh medium tomatoes, chopped (about 2½ cups) 4 medium garlic cloves, minced 1 Tbs. finely chopped Italian flat-leaf parsley 1 tsp. minced fresh rosemary 1 Tbs. finely chopped fresh basil 1 (15-oz.) can cannellini beans, rinsed and drained pinch of paprika or cayenne 1. Heat large sauté pan over medium-high heat. Add eggplant and 2 Tbs. water. Cook 2–3 minutes, stirring occasionally. When water has evaporated, reduce heat to medium, and add 2 Tbs. olive oil. Sauté another 2–3 minutes, until eggplant is tender. 2. Meanwhile, heat large saucepan over medium heat. Add remaining olive oil, onion, salt, black pepper, and fines herbes. Sauté 2–3 minutes, until the onion is soft and translucent. Add zucchini, yellow squash, eggplant, and wine, and stir to combine. Cover, and cook, stirring occasionally, 3–4 minutes, until vegetables soften. 3. Reduce heat to low, and add tomatoes, garlic, and fresh herbs. Add beans, cover, and simmer 10 minutes, until squash softens and flavors blend. Taste, and adjust seasoning as desired. PER SERVING: 330 cal; 11g prot; 14g total fat (2g sat fat); 41g carb; 0mg chol; 480mg sod; 15g fiber; 15g sugar
The Healthy Edge
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4 Keys to Heart Health BY MARY ANN O’DELL, MS, RDN
WITH EVERY HEARTBEAT, blood is pumped throughout the body through a complex circulatory system of blood vessels. This system of arteries, veins, and capillaries running through your body is over 60,000 miles long! These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins throughout the entire body. And yet, this is something most of us don’t even think about. Here are 4 keys to support overall cardiovascular health, from your heart to your tiny capillaries.
Carlson
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EAT FOR THE HEART. When it comes to heart health, adopt a vegetarian or Mediterranean-style diet, focused on plant-based foods such as fresh fruits and vegetables, nuts and seeds, beans, whole grains, and healthy fats from olive and avocado oils. These foods supply the fiber, antioxidants, monounsaturated fats, and potassium needed to support cardiovascular health.
Kyolic
Blood Pressure Formula Aged Garlic Extract Supports blood pressure health.* With odorless Aged Garlic Extract. Combined with nattokinase and Suntheanine. Formula 109.
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MANAGE BLOOD PRESSURE. Even mildly elevated blood pressure can cause damage over time. Along with exercise and stress-reduction techniques, certain nutrients and herbs can support healthy blood pressure. The minerals calcium, magnesium, and potassium help maintain electrolyte balance in the body and are necessary for regular heartbeat and normal blood pressure. Aged Garlic Extract has extensive research behind it, with one research review of 12 studies concluding that the reduction in blood pressure was equivalent to a 16–40 percent drop in the risk of having a heart attack or stroke. Nattokinase, derived from the traditional Japanese food natto, has also been shown to lower both systolic and diastolic blood pressure levels.
LOVE YOUR ARTERIES. Controlling cholesterol and inflammation are the keys to having healthy blood vessels. Oats, psyllium, and acacia fiber added to a heart-healthy diet are effective agents in reducing cholesterol. Garlic is a well-researched herb for the cardiovascular health, with studies showing that it can help maintain healthy cholesterol levels and improve circulation. Omega-3 oils, found in tuna and salmon—or in algae for vegetarians—have been shown to control inflammation and reduce cholesterol levels. Healthy inflammation response also helps keep blood vessels clear and improve circulation.
BOOST CARDIOVASCULAR POWER. Regular exercise is important for keeping your heart in tiptop shape. The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity per week, so find something you enjoy—brisk walking, jogging, bike riding, tennis, or pickleball! In addition to exercise, CoQ10 plays a vital role in heart health. This powerful antioxidant targets the heart by increasing oxygenation of heart tissue. It is well known that many heart medications deplete CoQ10, so if you’re taking a medication for blood pressure or cholesterol, talk with your health care provider about adding CoQ10 or ubiquinol to your regimen. Ubiquinol is the reduced or active form of CoQ10, so it yields the same benefits of CoQ10, but with improved absorption.
Paragon Plus
Ubiquinol CoQH 50 mg Reduced, active form of CoQ10 for enhanced absorption. Potent antioxidant.* Helps the body maintain optimal CoQ10 levels.*
The Healthy Edge
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ChildLC
pure beauty
By Lisa Turner
A Fou
eating for thick, healthy hair Seven scalp-supporting foods that can help prevent hair loss.
H
air loss is more common than you might think—and not just in men. Some estimates show that almost 65 percent of men and 80 percent of women experience noticeable loss of hair by the age of 60. The good news: nutrients that nourish the scalp and follicles can prevent thinning and hair loss and may promote new hair growth. Try these seven foods—and stop the shedding.
➊ Eggs are rich in protein, critical for hair follicle health. Certain amino acids act as precursors to keratin, the primary protein in hair, and a lack of protein in the diet has been linked with hair loss, as well as brittleness and fragility. Eggs are also high in biotin, a type of B vitamin that keeps scalp and follicles healthy and may improve hair growth. RECIPE TIPS: Whip eggs with garlic powder and a small amount of gluten-free flour, and cook in a waffle iron; serve poached eggs on a bed of grilled bitter greens; combine eggs, onions, black beans, and cheese, bake in muffin tins, and serve with salsa.
➋ Spinach is an excellent source of iron, essential for proper hair growth. Iron is involved in many critical processes within the hair follicle, and deficiencies have been linked with hair loss. Spinach is also high in vitamin C, an antioxidant that helps the body absorb iron from the diet and also plays a role in the production of collagen, necessary for strengthening hair and preventing breakage and thinning. RECIPE TIPS: Toss baby spinach leaves with chickpeas, cherry tomatoes, and radicchio; cook spinach and onions in coconut milk and vegetable broth, and purée for a simple, creamy soup; finely chop spinach and add to mac ’n’ cheese. 28
➌ Sea vegetables are loaded with iodine, an important mineral for thyroid health. Hair follicles are directly influenced by thyroid hormones, and impaired thyroid hormone production has been linked with hair loss. Sea vegetables are also good sources of zinc, calcium, and other nutrients that protect hair follicles and keep the scalp healthy. Because too much iodine is harmful, foods are the best source. RECIPE TIPS: Glaze salmon fillets with teriyaki sauce, wrap in nori, and bake until tender; toss cooked quinoa with red peppers, scallion, sautéed mushrooms, and arame; cook lima beans, leeks, and carrots in broth until tender, then stir in miso and hijiki.
➍ Sunflower seeds are an excellent source of vitamin E, a powerful antioxidant that protects scalp and follicle health. In one study, people with hair loss showed significant hair growth after supplementing with vitamin E. Sunflower seeds are also rich in fatty acids that enhance follicle proliferation, which supports and promotes hair growth. RECIPE TIPS: Process sunflower seeds, mushrooms, onions, and spices in a food processor, form into patties and cook as burgers; combine sunflower seeds, almonds, coconut oil, cumin, and garlic powder and bake until lightly browned; toss sunflower seeds with shredded Brussels sprouts, red onions, dried cherries, and honey-yogurt dressing.
➎ Plums are loaded with
polyphenols, antioxidants that protect the scalp and follicles from oxidative stress that has been linked to both hair loss and graying. Interestingly, some research suggests that getting polyphenols from the diet is a better solution than supplements,
since high concentrations can potentiate oxidative stress. And dried plums (prunes) are also very high in iron. RECIPE TIPS: Pit and halve whole plums, toss with honey and cinnamon, and bake until tender; chop plums and toss with kale, arugula, goat cheese, and walnuts; grind pitted prunes with almonds, sunflower seeds, and cashews in a food processor and form into balls.
➏ Nutritional yeast is rich in B vitamins, especially B6, thiamin, riboflavin, and niacin. B vitamins are necessary for healthy hair, and deficiencies have been linked with hair loss. The Bs also protect against stress, which has been shown to disrupt the natural growth cycle of hair follicles, increase shedding, and contribute to hair loss. RECIPE TIPS: Sprinkle hot popcorn with nutritional yeast, oregano, and garlic powder; purée cashew butter, water, and nutritional yeast for a “cheesy” sauce; toss cauliflower florets with olive oil, nutritional yeast, and rosemary, and bake until tender.
➐ Sardines are loaded with
omega-3 fatty acids that support scalp and follicle health Studies show that omega-3 fats may reduce hair loss, increase hair density, and promote hair growth. In one study, 62 percent of women who took omega-3 fatty acids combined with antioxidants showed increased hair density and thickness. RECIPE TIPS: Combine sardine fillets, black olives, fennel, and leeks, and bake until Nutri vegetables are tender; mix sardines with red onions, cilantro, mayo, and lime, and serve in halved and pitted avocados; toss sardines with cooked penne pasta, roasted red pep- childlifenutritio pers, garlic, parsley, and olive oil.
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11/19/20 6:41 10:05 AM 12/21/20 AM
clean eating
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
healthier homemade fast food This fresh take on chicken strips is sure to please the pickiest eaters.
FEATURED NUTRIENT:
Vitamin C
Vitamin C is like the “chicken soup” of vitamins—there’s almost nothing it isn’t good for! It’s a powerful antioxidant, meaning that it helps fight ongoing cellular damage from rogue molecules called free radicals. And the more we understand how oxidative damage and inflammation are involved in heart disease, the more we understand how important vitamin C is for heart health. Vitamin C boosts our natural defenses—immune cells have a high concentration of vitamin C, and that vitamin C gets used up quickly once an infection sets in. And while research hasn’t supported the notion that vitamin C prevents the common cold, there’s pretty good evidence that it reduces its severity and duration. 30
NOTES FROM THE CLEAN FOOD COACH Chicken breasts are thicker on one side than the other. If you try to grill them as is, you will likely end up with one side being too dry or one side being underdone. To remedy this problem, pound the thicker sides with something blunt and heavy until the whole breast is an even thickness, and it will cook evenly. To pound chicken breasts without a lot of spatter, arrange them inside a gallon-sized zip closure bag and don’t seal (or the bag will pop and make a mess!). Gently pound each breast to an even thickness with a meat mallet, a rolling pin, or even the round edge of a small heavy skillet.
Easy Citrus Chicken ’N’ Veg Serves 4 The honey-mustard-lime marinade gives this chicken dish a sweetand-sour kick, and it marries well with steamed broccolini. Juice of 2 limes 1 Tbs. Dijon mustard 1 Tbs. raw honey 1 large garlic clove, minced ½ tsp. each salt and fresh ground pepper 3 Tbs. olive oil Handful of fresh cilantro, minced (about ¼ cup minced cilantro) 4 8-oz. boneless, skinless chicken breasts, pounded to an even thickness for grilling 2 bunches broccolini (about 1 lb.)
1. In small bowl, whisk together ingredients from lime juice through olive oil until emulsified. Stir in cilantro. 2. Place chicken breasts into gallon-sized zip-closure bag, and pour in half of dressing. Work chicken around in baggie until each piece is lightly coated, and store in refrigerator to marinate, 1 hour to overnight. (The longer the marinating time, the stronger the flavor.) 3. Preheat grill or grill pan on medium-high heat, and grill chicken about 6 minutes per side, or until cooked through. 4. While chicken is cooking, steam broccolini over boiling water until tender-crisp, about 3 minutes. 5. Divide chicken and broccolini among 4 plates, and drizzle with remaining marinade just before serving. PER SERVING: 360 cal; 42g prot; 15g total fat (2.5g sat fat); 13g carb; 115mg chol; 620mg sod; 4g fiber; 5g sugars
PHOTOGRAPHY: PORNCHAI MITTONGTARE
I
have to admit: when our editors decided to do a story on healthier homemade fast food, I was skeptical. I mean, isn’t “healthy fast food” an oxymoron? After all, it’s always been a truism in the food world that you can have either healthy ingredients, or convenience—not both. But maybe not. After all, there’s no reason why you couldn’t create strippeddown, limited-ingredient recipes using first-rate fresh ingredients. And as you’ll see here (and in the coming months), it’s quite doable. This first entry in the series is not only delicious, but seriously quick to make. And I love the combo of mustard and honey (don’t knock it till you taste it!). A word about limes, the juice of which is responsible for some of the uniqueness of this dish (and also the reason no one will believe it’s “fast food”). Limes are like the Rodney Dangerfield of fruits—they don’t get no respect. But they should. Not only do they feature vitamin C, they also boast a number of flavonoids with both anticancer and antioxidant properties.
February 2021
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natural gourmet
By Lisa Turner
make it with mushrooms Boost your energy, brain, hormones, and immune system with this magical mushroom recipe.
T
his power-packed latte is a better-for-you alternative to coffee shop frozen drinks. If your blender’s not super-powerful, use 1 cup crushed ice instead of the ice cubes. For extra indulgence, add 2 Tbs. of cacao nibs before blending, or top with vegan or regular whipped cream. Tone it down with decaffeinated espresso, or turn it into breakfast with a scoop of vanilla protein powder.
Maitake Vanilla-Almond Frozen Latte Serves 2
2. Transfer to two serving glasses, top with chocolate sauce if using, and serve immediately.
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PHOTOGRAPHY: PORNCHAI MITTONGTARE
1. Combine almond milk, espresso, mushroom powder, agave or sugar, and vanilla extract in blender. Pulse to mix. Add ice, and purée on high until mixture is smooth and creamy.
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1½ cups vanilla almond milk 2 shots espresso, cooled, or 3–4 tsp. instant espresso powder 20 drops liquid maitake extract, or 1 Tbs. maitake or other mushroom powder 1 Tbs. agave or coconut sugar, or to taste 1 tsp. vanilla extract 2 cups ice cubes Chocolate sauce (optional)
PER SERVING: 85 cal; 1g prot; 1g fat; 139mg sod; 11g carbs; 2g sugar
32
February 2021
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PHOTOGRAPHY: PORNCHAI MITTONGTARE
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