Akin's Healthy Edge Magazine JAN2020

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January 2020

Slim Down

simple ways t0 refresh your life in the New Year

WHAT YOU NEED TO KNOW ABOUT TODAY’S MOST POPULAR DIETS

Fight off bad bugs with our

Multivitamin Myths—BUSTED!

IMMUNEBOOSTING SOUP P. 20

Th e Best Herbs FOR WINTER WELLNESS

THE HE_Jan20_FrontCover_Akins_JS.indd 1

plus

Truth ABOUT

HEALTHY FATS

11/25/19 7:27 AM

Try Something New Manitoba Harvest

Hemp Yeah! Bars Made with protein packed superseed hemp, the Cashew Coconut Dark Chocolate bar offers powerful grain-free nutrition with an ama ing taste and texture. ach bar supplies 0g of plant protein plus megas . njoy these bars as a uick snack on the go, or keep them in your gym bag for a preor post-workout boost.

Nature’s Way

Alive! Fatigue Fighter This herb-nutrient blend is formulated to help your body fight fatigue and support physical energy.* It contains adaptogenic hodiola extract to fight fatigue and support physical energy.* Supplies a full -vitamin complex to help convert food into cellular energy, plus awakening peppermint essential oil and a fruit and vegetable blend.* air with your multivitamin for maximum effectiveness.

Nush

Banana Nut Cake ick your sweet cravings with this low carb, keto friendly cake. This baked snack is made with organic flax and coconut oil, and contains grams net carbs and just gram of sugar! It s an ideal snack for keto, paleo or any low sugar diet. Made with all natural ingredients and baked to perfection, this treat is gluten and dairy free.

Buried Treasure

Ultra Beets

This concentrated whole beet complex provides superior antioxidant support and supports the production of nitric oxide in the body.* itric oxide can encourage blood vessel dilation, which can help lower blood pressure, improve circulation and increase oxygenation.* This concentrate is standardi ed to deliver no less than . natural nitrates x the levels of standard beet root .

Natural Factors Boiron

Diaralia This gentle but effective homeopathic remedy is formulated to temporarily relieve symptoms of diarrhea, including traveler s diarrhea, intestinal pain, bloating, and gas.* asy to take tablet melts under the tongue. This formula can be used by adults and children ages , and has no known drug interactions.

Divine Health

Thyroid Zone & Hormone Zone Dr Colbert, MD, introduces two new formulas in the one line. Thyroid one is a balanced formula of precisely dosed important minerals, vitamins, amino acids and herbs that are crucial to healthy thyroid function.* ormone one is a -in- supplement designed to support heathy hormone levels, balanced estrogen and testosterone levels, so you can reach your health goals. It combines vitamins and , plus IM.

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Lo

Relie

er

This effective fiber is clinically recogni ed to maintain digestive health and help with relief for constipation, diarrhea and bloating.* It contains g of low F M guar fiber per serving. This fiber formula dissolves rapidly and completely with ero viscosity completely soluble and grit free. It is organic, non- M , wheat free, gluten free, and vegan friendly. The perfect compliment to a low-F M diet.

Wedderspoon

Apple Cider Vinegar with Manuka Honey This raw, unpasteuri ed, unfiltered apple cider vinegar is naturally fermented to preserve the Mother of vinegar, a string of beneficial bacteria, en ymes, proteins and minerals. nriched with factor Manuka and eechwood honeys, it s the perfect addition to daily tonics, salad dressings and more.

11/24/19 5:15 PM

Try Something New Yum-V’s

Iron with Vitamin C Gummies These gummies for adults supply essential iron, needed for healthy red blood cells and to transport oxygen throughout the body.* The formula also contains B12 and vitamin C to help with the iron absorption. These gummies are specially formulated to be easy on your stomach and jaw, as they are easy to chew and won’t stick to your teeth. Vegan and gluten free.

Garden of Life

Protein Plant-Based Shake Chill, shake, and enjoy this clean readyto-drink plant protein, formulated to suit any lifestyle. Each shake supplies 21 grams of complete protein along with 5 grams of MCTs, and 0 grams of sugar!

This convenient shake is designed to help nourish your body, feed your metabolism, and support building and repair of muscles.* Organic, non-GMO, gluten free and vegan.

North American Herb & Spice

Oreganol Juice

Oreganol juice is the steam extracted aromatic essence of Mediterranean wild oregano. It is different than the oil in that it dissolves everywhere you need it, including into all tissue membranes. This cardiovascular support formula is flavor enhanced with antioxidant rich pomegranate syrup and muscadine grape extract.*

Natrol

Kids Melatonin Soothe your child to sleep with this gentle blend of low-dose melatonin and lemon balm. This formula is 100% drug free and non-habit forming, effective for ages 4 and up.* Useful for occasional sleeplessness, helping your child get a more restful, relaxing sleep.* Formulated without sugar, artificial colors, flavors or preservatives. Strawberry flavor.

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Genius Brand

Genius Burn This 2-in-1 formula features clinically backed ingredients to support fat loss and brain health.* It supplies KSM-66™ Ashwagandha which may help reduce occasional stress, combat overeating and enhance mood.* In place of synthetic caffeine, clinically studied TeaCrine is used to help increase mental energy without the crash.* These ingredients, when combined with a healthy diet & exercise, can help boost your weight loss results.*

Ener-C

Sport Electrolyte Drink Mix Replenish essential electrolytes and minerals lost through sweat and maintain muscle function and energy metabolism with this convenient drink mix packet. An effective combination of rehydration salts and minerals that is low in sugar, this formula can be used to fuel and refuel muscles before, during and after exercise.* No artificial colors or flavors, no caffeine.

HempFusion

Liquid Hemp Extract 20 This full-spectrum hemp extract features a unique hemp One-Pass Extraction™ process to deliver an oil with a wide array of cannabinoids. This unique hemp is infused with plant-based omegas and terpenes from hemp oil, black pepper, clove, and black seed oil to further act on the endocannabinoid system in the body.*

Crystal Star

Inflama Relief Crystal Star introduces their fresh new look! Soothe occasional joint and muscle pain with Inflama Relief, a balanced blend of antioxidant and anti-inflammatory herbs.* This blend contains 15 whole herbs, including turmeric, gotu kola, white willow and uva ursi. Together they support joint and tissue health, and promote a healthy inflammation response.*

11/24/19 5:15 PM

M January 2020

features 18 7 Ways to Refresh Your Life

The beginning of a new year is a time to set resolutions and embrace change. A time to think, reflect, assess, and refresh your life. What does that mean for health? Trying just a few of these transformational techniques can get you on the path to renewed wellness for the New Year.

.

Find the best diet for you.

p. 22

22 Fab Five

Interested in losing weight, but don’t know where to start?

Here’s an inside look at five of today’s most popular eating plans—from the Keto diet to Whole30—featuring the best and worst of each, what works, and what doesn’t.

departments NEWS FLASH

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EXPERT’S CORNER

Hot Off the Press. The latest news from the world of natural health, including ashwagandha’s promise as a sleep aid, the best time of day to exercise, and more.

SUPPLEMENT ADVISOR

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Multivitamin Myths: Part 1. We take on five of the most persistent misconceptions about this foundational nutritional staple.

HERBAL ADVISOR

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Herbs for Cold-Weather Days. The best botanicals for bolstering your immune system and supporting gut health all winter long.

HEALING EDGE

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The Truth About Fat. Low-fat diets used to be all the rage, but that’s no longer true in today’s high-fat Keto/ Paleo world.

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Eat Greens for the New Year. We all know that dark, leafy greens are some of the most healthful veggies around, but working them into your diet isn’t always easy.

PURE BEAUTY

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Does Your Skin Need Hyaluronic Acid? A moisturizer and youth boost in one, this nourishing ingredient is great for all skin types.

CLEAN EATING

30

Seven Foods to Heal Your Liver. Keep your body’s most important detoxification pathways in top shape with these liver-supportive veggies and herbs.

NATURAL GOURMET

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Magnificent Minestrone. This nutrient-dense soup can warm you up on those cold winter nights without busting your calorie count.

January 2020

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11/24/19 5:48 PM

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Feel Better. Live Better.™

11/24/19 5:48 PM

editor’s letter Happy, Healthy New Year!

So the calendar has flipped from December to January, which is a good time to take stock of our lives and resolve to make a few changes. This is especially important when it comes to our health, and this issue of The Healthy Edge is dedicated to helping you reach your personal goals for the New Year.

If overall wellness is your plan, “7 Ways to Refresh Your Life” (p. 18), offers simple-yet-transformational techniques to get you on the path to better health.

If, like many of us, you could stand to lose a few pounds, check out “Fab Five” (p. 22), for a look at a handful of today’s trendiest eating plans, including what works and what doesn’t.

If avoiding bad bugs is your goal, try “Herbs for Cold-Weather Days” (p. 10), for the scoop on key immune-boosting botanicals that can keep you well this winter—and beyond.

If you’re interested in healthier eating, check out “Eat Greens for the New Year” (p. 14) for easy ways to incorporate these nutrient-dense superfoods into your meals; and “The Truth About Fat” (p. 12), which cuts through the hype about this oft-maligned nutrient with emphasis on the best fats to include in your diet.

We hope these articles (and more!) can help make your 2020 a happy—and healthy—New Year.

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

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

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

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THE HEALTHY EDGE. Vol. 11, No. 11 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

January 2020

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11/24/19 6:08 PM

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11/24/19 6:08 PM

newsflash

ASHWAGANDHA IMPROVES SLEEP A study in India has found that taking 300 mg of an ashwagandha extract twice daily helps people fall asleep faster and sleep better. Published in the journal Cureus, the study tested a specific patented extract of ashwagandha—KSM-66— found in several brands of supplements.

The name of the extract may be listed on the front of a product label or in the Supplement Facts.

CBD Update:

Dogs and Cats Why Exercise Before Breakfast

A study of overweight and obese men in the United Kingdom has found that exercise before breakfast delivers greater health benefits than exercise after the morning meal.

“We found that the men in the study who exercised before breakfast burned double the amount of fat than the group who exercised after,” said lead study author Javier Gonzalez, PhD. “Importantly, whilst this didn’t have any effect on weight loss, it did dramatically improve their overall health.”

It turns out that morning exercise on an empty stomach brings about a greater sensitivity to insulin, which reduces risk for diabetes and heart disease. Similar research is planned with women.

Just 4 Crops Rice, wheat, maize, and potato provide 60 percent of the calories currently consumed by humans around the world. Historically, more than 7,000 plant species have been used for food.

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CBD can help pets with anxiety, arthritis, seizures, and abnormal growths, but dogs and cats don’t absorb it equally well, according to a study led by the Cornell College of Veterinary Medicine in Ithaca, N.Y. Researchers tested hemp-derived CBD on eight dogs and eight cats and found that compared to dogs, cats absorbed only one-fifth the amount.

The study, published in the journal Animals (Basel), tested safety and absorption.

Researchers gave each animal an amount based on weight: 1.1 mg of CBD per pound of body weight every 12 hours for two weeks. Dogs received the CBD in chews and cats received capsules containing CBD in fish oil. In a couple cases, the capsules caused a problem when they broke before being swallowed, making cats lick themselves excessively.

Blood tests showed that levels of CBD reached their maximum in 1.4 hours in dogs but took 2 hours to peak in cats.

There was no evidence of harmful effects, although a few dogs experienced loose stools and vomiting. One cat had elevated liver enzymes, but it wasn’t clear if CBD was the cause.

Researchers concluded that hemp CBD seems to be safe. However, they recommended monitoring liver enzymes and watching out for potential drug interactions when hemp CBD is continually given to dogs or cats for chronic conditions.

January 2020

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11/24/19 5:22 PM

BREATHE BETTER

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11/24/19 5:22 PM

supplement advisor

By Vera Tweed

multivitamin myths: part 1 Cutting through the misinformation and fake news surrounding this dietary supplement staple

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of the nutrients tested among people who took no supplements.

1. A healthy diet will provide all the essential nutrients.

Quite the contrary. Studies show that taking a multivitamin every day—or at least on most days—provides the most benefit. Yet, when researchers asked more than 5,000 multivitamin users how often they took the supplements, only one in five took their multis at least 21 days each month.

he multivitamin is the most popular type of supplement, most often taken for overall health and wellness. Nevertheless, myths about multivitamins persist, and can reduce the effectiveness of these foundational supplements—or even discourage you from taking them. Here are the facts:

While a perfect diet could theoretically provide adequate nutrients, it rarely exists in the real world. In fact, large U.S. government surveys show that deficiencies are much more common among people who take no supplements.

A study of more than 10,000 American adults, published in The Journal of Family Practice, compared nutritional shortfalls among people who took no supplements and those who took a multivitamin on most days. Among the differences, those who took no supplements were:

* 24 times more likely to lack vitamin D * 8 times more likely to lack vitamin E * Twice as likely to lack magnesium Vitamin D is essential for bone health.

Vitamin E protects against DNA damage.

Vitamins A, C, and K are necessary for healthy vision, immunity, and heart health. And magnesium is a key component of more than 300 internal functions in the human body.

Another large study of American adults found that those who took multivitamins at least 21 days per month had virtually no deficiencies in 14 of 17 essential nutrients examined. The three exceptions were vitamin D, calcium, and magnesium—multivitamins aren’t designed to provide the full daily requirements of these nutrients. In contrast, there were significant deficiencies in about a dozen 8

2. You only need to take a multivitamin if your energy sags or you feel under the weather.

3. If you miss a day, you should double the dose the next day.

The human body does not store most B vitamins (B12 is an exception), vitamin C, and zinc yet it needs them every day. If a double dose contains more than you can absorb, the excess will be excreted, so it doesn’t compensate. Other vitamins and minerals can be stored but it makes more sense to take them daily.

4. It doesn’t matter if you take a multivitamin with or without food.

Nutrients that are water-soluble, such as B vitamins and vitamin C, are absorbed without food. But fat-soluble ones, such as vitamins A, D, E, and K, need to be taken with some fatty food to be properly absorbed. Since a multivitamin contains both types, always take it with food that contains some fat. In addition, when taken on an empty stomach,

Bluebonnet Ladies and Men’s ONE Whole Food-Based Multiple

supplements can produce digestive discomfort.

5. It’s especially important to start taking a multivitamin if you get pregnant.

While this is true, it’s a myth that you can wait until after discovering that you’re pregnant. Lack of folic acid can lead to neural tube defects, in the brain and spine, which develop in the first month of pregnancy—before many women even know that they’re pregnant.

Any woman of child-bearing age should get 400 mg of folic acid daily—an amount found in many multivitamins—to reduce the risk of neural tube defects if she were to conceive. During pregnancy, 600 mg daily is recommended to support healthy growth of a baby.

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January 2020

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11/24/19 6:06 PM

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11/24/19 6:06 PM

herbal advisor

By Emily Kane, ND, Lac

herbs for cold-weather days Natural tips and tricks to help you stay well this winter

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eeping your gut and your immune system in top shape can ward off winter woes. My favorite plant medicines for a healthy digestive tract are “bitters.” These potent herbs stimulate digestive secretions, thus enhancing the breakdown of food into fundamental units (amino acids, simple sugars, and essential fatty acids) to allow for optimal absorption.

A classic bitters formula would contain about 50 percent gentian (Gentiana lutea), which works by directly stimulating the production of saliva and gastric juices.

Even small doses gently stimulate peristalsis (rhythmic contraction of the colon to trigger evacuation of previous meal’s waste) without speeding up the passage of food through the tract.

In addition to gentian, a good bitters formula might contain about 20 percent anise (Pimpinella anisum) and 20 percent ginger (Zingiber officinalis). For a sweeter bitter, fennel (Foeniculum vulgare) is a good addition. And if your GI tract is irritated, add slippery elm (Ulmus rubra).

Take one dropperful or about ½ tsp. before all main meals.

Antiviral Herbs Some of my favorite immune support herbs contain antivirals, because viral illness is so difficult to treat. Viruses get inside our cells

and can mess with DNA and mitochondrial (where our energy is produced) functions.

An antiviral/immune tonic might contain echinacea, St. John’s wort, osha, cedar leaf (Thuja occidentalis), and paracress (Spilanthes acmella), a lesser-known, but potent, antiviral herb. Look for equal parts in a tincture or glycerite, and take 2 tsp. daily for health maintenance or 2 Tbs. twice daily for acute viral illness.

Know Your Type Therapeutic herbs that can be made into beverages or incorporated into cooking will go a long ways to keep you free of colds, flu and aches this winter.

For Blood type O sea veggies are particularly beneficial—both for their mineral content and their ability to bind lectins (especially wheat and other grain lectins, which tend to drag down the O immune system). Dulse is a superfood for type Os. You can often find it pulverized in a shaker jar all ready to sprinkle on all your savory meals or even at the top of a smoothie. Carob and curry are also beneficial condiments for Os. Blood type As can trend a bit nervous, and tend to have low stomach acid, so eating slowly and chewing your food well is essential. Herbal medicines to help type As manage day-to-day stress include

A lesser-known, but potent, antiviral herb, paracress is a key ingredient in immune tonics.

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Eleutherococcus (Siberian ginseng), ashwagandha (Withania somnifera), holy basil (Ocimum sanctum), and Gingko biloba. Explore these herbal medicines in tea or tinctures and find one, or a combination, that works for you. Type As also benefit greatly from green tea (don’t over-brew, 30–60 seconds max) and aloe juice. Both will soothe the intestinal tract and help prevent potential infections from getting deeper into the body.

Blood type Bs tend to internalize stress, and can benefit from long-term strategies to reduce a tendency to produce high cortisol levels. Like As, they benefit from adaptogens such as ginseng, ashwagandha, and holy basil. Licorice is a wonderful herbal medicine and adrenal support for type Bs, who also well to take Bacopa monniera leaf extract, which provides antioxidant support for the brain and nervous system.

Neurochemical balance for type ABs is enhanced by Rhodiola species readily found in capsule form, and B vitamins (especially important for vegetarian ABs), including folic acid (not the synthetic folate). Kitchen medicine for ABs includes curry, and parsley.

Immunity for Everyone All blood types can benefit from using herbal medicines regularly. The longer you take herbal medicine, the more it will protect your immune and nervous systems. If you’re using an herbal medicine to prevent illness or maintain health, use as directed. If you’re treating an illness, double the suggested dose for 3–10 days until resolution. While herbal medicines may take a bit longer than pharmaceuticals to manifest results (maybe 10–14 days of taking 1 tsp. of tincture or 1 cup strong tea daily), they also don’t produce the unwanted side effects that are commonly associated with drugs.

January 2020

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11/24/19 6:04 PM

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AmericanHealthUS.com ©2019 American Health Inc. | 19-AH-1166

11/24/19 6:04 PM

healing edge

By Jonny Bowden, PhD, CNS

the truth about fat

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nce upon a time there was no confusion about healthy eating.

We all knew the rules, even if we didn’t always follow them. High complex carbs, heavy on the grains, moderate fish and chicken. Low calorie—even lower fat.

But that was then. Emerging science suggests that we were not only wrong about fat, we were spectacularly, embarrassingly wrong.

It’s clear that our knowledge of what fat is, what it does, and what it does not do needs a serious update. Let’s start by looking at three of the biggest myths related to fat and disease.

Myth 1: Saturated Fat Causes Heart Disease Actually, it doesn’t. There have been several major, peer-reviewed metaanalyses in the past decade completely debunking the notion that saturated fat is a causal factor in heart disease. In 2010, researchers reviewed 21 studies looking for the relationship of dietary saturated fat to the risk of coronary heart disease. They couldn’t find one.

“There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD (coronary heart disease) or CVD (cardiovascular disease),” they concluded.

This lack of association was confirmed in several other studies, notably a 2014 review in the Annals of Internal Medicine, which found no link between saturated fat consumption and the risk of heart disease or death.

One day fat is bad; the next it’s good.

What is the real deal on dietary fat?

cessed at high heat, often with harsh chemicals, so by the time they end up on the shelf, there’s little nutritional value left. What’s more, they are mostly made up of omega-6 fats, which—in the absence of sufficient omega-3s—are pro-inflammatory.

Myth 3: Animal Products Are Unhealthy and Don’t Belong in a “Clean” Diet It’s true that toxic animal products are unhealthy and don’t belong in your diet.

But note the word “toxic.” Toxic animal products come from animals that have been raised in unspeakable conditions, fed an inflammatory diet, given massive amounts of antibiotics, injected with hormones and steroids, and fed grain sprayed with chemicals. Most of this meat comes from “factory farms” or CAFOs (confined animal feedlot operations).

Beef that is 100 percent grass-fed and organic is the opposite of toxic.

When cows graze on their natural diet of pasture, their omega-3 content is higher, and their (pro-inflammatory) omega-6 content lower. They tend to have high concentrations of CLA (conjugated linolenic acid), which has anticancer and antiobesity properties.

A New Way of Looking at Fat So the old way of classifying fat—animal fat “bad,” vegetable fat “good”—turns out to be pretty useless. In our 2016 book, Smart Fat, Steven Masley, MD, and I suggest dividing fat into two categories—toxic and nontoxic.

The simple take-away? Avoid toxic fat, and don’t worry about the rest.

Welcome clean fat back into your diet.

It really shouldn’t have left.

Did You Know?

Macadamia nut oil is rich in omega-3 fatty acids and immune-boosting antioxidants.

Myth 2: Vegetable Oils Are Good Well, not always. Vegetable oils don’t actually come from vegetables. They’re processed from grains such as corn, or from plants such as soybeans. Those we commonly use—corn oil, safflower oil, sunflower oil, and canola oil—are frequently derived from GMO crops, unless they’re organic. They’re pro12

*

January 2020

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11/24/19 5:09 PM

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11/24/19 5:09 PM

expert’s corner

By Melissa Diane Smith

eat greens for the new year

These powerhouse vegetables are packed with nutrients and easy to add to your diet

Q:

It’s the start of a new year. I know I should eat more vegetables, especially dark, leafy greens.

—Michelle N., Dallas, TX Can you provide some ideas?

A:

Eating greens actually is a New Year’s tradition for many people. The custom developed not for health reasons, but for financial good luck because greens resemble money, specifically folding money. In Germany, there’s a tradition of eating green cabbage in the form of sauerkraut or stuffed cabbage leaves on New Year’s Day to bring an abundance of money. Other people who adopted the custom swapped cabbage for other greens that they preferred or that grew in their area. In the American South, many people eat black-eyed peas and greens on New Year’s Day. Regardless of whether they’ll bring you good luck, greens are nutritional powerhouses filled with vitamins, minerals, and phytonutrients. They also are rich in chlorophyll, which alkalinizes the blood, and fiber, which keeps the colon healthy.

The current USDA Food Pyramid recommendation is that adults should consume about 3 cups of dark green vegetables per week, but many nutritional experts think that is much too low.

There are three main categories of dark leafy greens: lettuces; spinach and Swiss chard, and cruciferous leafy greens. Here’s a rundown on how to use them.

Lettuces Dark green lettuces include romaine, green leaf, and butterhead. These nutrient-dense leaves are easily incorporated into raw salads. If you’re accustomed to eating salads made of iceberg lettuce, green up your diet by mixing in one of these darker lettuces, and gradually add more and more dark green lettuce each week.

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If you already eat salads made with dark green lettuce, you can boost the nutritional status of your salads by adding nutrientrich carrots, red onions, cucumbers, and/or other greens such as spinach or kale.

Spinach and Swiss Chard Spinach and Swiss chard are leafy greens in the amaranth family. Both are rich in iron, which is needed to make hemoglobin that transfers oxygen in the blood from the lungs to the tissues. These leaves are very versatile: You can add them to raw salads; chop, season, and sauté them alone or with pieces of poultry or meat; or add them to egg scrambles. Try making Filet of Sole Florentine. With spinach, onions, and olive oil, it’s a delicious way to enjoy a mild fish.

Cruciferous Leafy Greens Kale, collard greens, cabbage, bok choy, broccoli, and arugula are cruciferous vegetables that belong to the Brassicaceae family of plants. Cruciferous vegetables are packed with sulfur-containing compounds known as glucosinolates, which have been shown to have cancer-fighting properties.

They have also been linked to a long list of health benefits, including increased weight loss and improved heart health.

Cruciferous vegetables are not only low in calories, they’re high in fiber, which can help promote satiety and ward off cravings. One study published in PLOS One in 2015 found that each serving of cruciferous vegetables was associated with 0.68 pounds of weight loss over a two-year period.

Despite the many health benefits of cruciferous vegetables, the digestion of raw cruciferous vegetables in the intestines releases goitrogens, which can increase the need for iodine and in excess can cause damage to the thyroid gland. If you have thyroid problems, you might want to err on the side of caution and only eat cruciferous vegetables that have been cooked.

Here is a quick rundown of easy-to-use cruciferous vegetables: Arugula—The sharp flavor of this peppery salad green makes it a great standalone option with a vinaigrette dressing. You also can chop and sauté arugula like spinach.

Bok Choy—Nothing says Chinese stir-fry like adding baby bok choy leaves to a wok with other vegetables and tamari sauce or coconut aminos and stir-frying until tender.

Broccoli—The easiest way to prepare broccoli is to steam it until tender, then top it with butter, coconut or avocado oil, and salt and pepper. Or you can add shredded cheese on top.

Cabbage—Stuffed cabbage leaves with meat and rice is a traditional New Year’s meal for some. Or make a Chinese stir-fry with Napa cabbage and bok choy, chicken or meat, garlic, and tamari.

Collard Greens and Kale—The most common way to use collard greens and kale is to tear the leaves and sauté them in oil with garlic, salt, and pepper. You also can add a bit of chicken or vegetable stock for flavor, and add chicken or beef pieces to turn the side dish into a meal. The easiest type of kale to use in salads is dinosaur kale, also known as Tuscan or lacinato kale, which is more tender and less bitter than curly kale. Massage a dressing of olive oil, salt, and lemon juice into lacinato kale leaves, add dried cranberries, and allow the greens to macerate on the counter for at least an hour. Mix in chopped orange pieces before serving.

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7REFRESH LIFE WAYS TO

YOUR

Make a commitment to renew your health in the coming year with these powerful immune-boosting techniques, secrets to luminous skin, and cold-fighting superfoods

by Michele Burklund, NMD

T

he beginning of a new year is truly a new start—a time to set resolutions and embrace change. A time to think, reflect, assess, and refresh your life. What does that mean for health?

Trying just a few of these transformational techniques can get you on the path to renewed wellness for the New Year.

1Winterize Your Skincare Routine

Have you noticed that your skin can become irritated, dry, or even chapped during the coldweather months? There are many variables that can contribute to this issue, including biting winds, central healing, and the drastic difference between outdoor and indoor temperatures. So, how do you get back your summer glow?

Try Oil Cleansing It might seem counterintuitive to apply oil to your face in order to cleanse it, but this practice can help rebalance your skin. Many over-the-counter face washes actually strip the oil out of your skin, which leaves skin overly dry and perpetuates an endless 18

cycle of the body trying to compensate and produce more oil—leaving your skin either too dry or to oily. Oil cleansing is a great way to keep your skin looking radiant and balanced all winter long. Try olive oil, castor oil, almond oil, rose hip seed oil, or jojoba oil either alone or in combination.

Just add about a quarter-sized amount of oil to your hands and massage it into your face for 1–2 minutes. This will help draw out any impurities or makeup residue. Next, put a warm, moist towel over your face to gently remove any excess oil while still keeping a light coating on your skin.

Try: Badger Damascus Rose Face Cleansing Oil

Eat More Fish Balance your skin from the inside out by adding more omega-3 fatty acids into your diet. Eat walnuts, fatty fish such as cod and salmon, and flax and chia seeds for luminous skin.

Try: Aqua Biome Fish Oil Classic Strength

January 2020

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& Heal with 4Nourish Winter Herbs

2 Grab a Bowl of Bone Broth

Bone broth has become increasingly popular for one important reason: it’s incredibly nutritious. Bones are rich in minerals, vitamins, amino acids, omega-3 and omega-6 fatty acids, and gelatin. This simple-yet-powerful combination has been shown to help with leaky gut, support collagen production, improve joint health, and provide essential nutrients. If boiling bones yourself seems like a tall task, there are many quality ready-made bone broths available at health food stores, as well as bone-broth-enhanced supplements.

Try: Epic Artisanal Bone Broth in Savory Chicken or Jalapeno Beef

3

Embrace Elderberry

Elderberry is a powerful plant with potent virusfighting properties.

A study published in the Journal of Nutrients compared two groups of international travelers, those who took elderberry versus those who did not, over a two-week period before and after their flights. The study

found that the travelers who used elderberry had a lower occurrence of colds, as well as a decrease in cold symptoms and duration. Mix some elderberry syrup into your water and drink it through the day as a delish cold-fighting remedy.

Try: Nature’s Answer Original Sambucus

Herbs such as cardamom and cinnamon might be exactly what you need to warm up on a cold winter’s day. These healing spices heat the body by bringing the blood to the surface of skin, but that’s just one of their healthful properties.

Cardamom is a peppery spice native to the forests of India, used in Ayurvedic medicine to support detoxification, decrease inflammation, and boost immunity. Mix it into hot chocolate, drink it in chai tea, or chew a pod instead of gum.

Cinnamon is a nourishing spice that comes from the inner bark of the tree. It’s known for its woody fragrance and has potent healing properties. A study published in the Journal of Agricultural and Food Chemistry measured the antioxidant capacity of 26 different spices and found cinnamon to be the clear leader.

This delicious spice has been shown to help balance blood sugar, decrease inflammation, support cognitive function, and fight bacterial and fungal infections.

Sprinkle on your favorite winter beverage for an extra kick.

Try: Numi Tea Turmeric Chai with Cardamom, Cinnamon, and Ginger The Healthy Edge

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5Adapt with Astragalus

Immune-Boosting Soup

Serves 8

Packed with astragalus and other powerful healing ingredients, this healthy comfort food will give your immune system that extra pick-me-up to banish any virus.

5 cups water 1 Tbs. miso paste 1 cup shiitake mushrooms (sliced) 2 small yellow onions (minced) 1 cup celery (sliced) 1 cup carrots (sliced) 1 cup bell peppers (sliced) 1 Tbs. ginger (grated) 1 tsp. turmeric Ÿ tsp. black pepper 3–4 dried slices of astragalus root 5 cloves garlic 1 Tbs. coconut oil

Heat water and miso paste in large pot, and allow paste to dissolve. Add mushrooms, onion, celery, carrots, peppers, ginger, turmeric, black pepper, and astragalus slices, and simmer 1 hour (or longer if needed).

Add raw garlic and coconut oil for the final 10 minutes of simmering. Remove astragalus slices from soup before serving.

Per serving: 50 cal; 1g prot; 2g total fat (1.5g sat fat); 7g carb; 0mg chol; 90mg sod; 2g fiber; 3g sugar

PHOTOGRAPHY: PORNCHAI MITTONGTARE

Astragalus root is a potent adaptogen that has been prized by herbalists for more 2,000 years for its powerful healing properties. Studies show that it reduces the effects of stress on the body, enhances the immune system, supports detoxification, and has anti-aging properties.

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6

Savor Seasonal Superfoods

Give your diet a New Year’s upgrade with these wintertime favorites: Mandarin oranges

PHOTOGRAPHY: PORNCHAI MITTONGTARE

are tasty citrus fruits that you might recognize as clementines, satsumas, or tangerines, which are all part of the same family. Internally, the juice of mandarins will give you the building blocks for great skin, as well as an immune boost with vitamin C, vitamin A, phytonutrients, and lots of fiber. The phytochemicals tangeretin and hesperidin, which are found in Mandarin peels and juices, have powerful anti-aging and immune-boosting actions.

Pomegranates are an ancient and highly prized fruit found in writings and artifacts dating back thousands of years. They’re loaded with nutrients, rich in antioxidants, have powerful anti-inflammatory effects, are heart-healthy, and help to balance blood sugar. They also contain a unique compound called punicalagin. One study found that pomegranate juice has three times more antioxidants than green tea and red wine, attributing this to the punicalagin content. Sprinkle pomegranate seeds on top of a salad or enjoy them as a satiating snack.

Broccoli isn’t merely a

healthy vegetable, it’s a potent medicinal food packed with vitamins and minerals. This cruciferous vegetable contains a unique combination of plant compounds, including sulforaphane, indole-3-carbinol, carotenoids, quercetin, and kaempferol. A recent study published in the International Journal of Food Sciences and Nutrition found that broccoli and its constituent sulforaphane have immune-modulating abilities. Broccoli can be enjoyed raw, steamed, or added to dishes such as pasta for texture and taste.

7

Try the Wet Sock Treatment

The wet sock treatment is a traditional hydrotherapy technique that can be highly effective at relieving upper respiratory symptoms. You might be wondering how wearing wet socks at bedtime treats colds. Well, wearing cold, wet socks causes the blood vessels in your feet to constrict and reflexively increase blood circulation to the rest of your body, including your head and neck. This increase in circulation helps to transport nutrients and stimulate the healing process. As the feet eventually warm up, the blood vessels will begin to dilate again, which in turn stimulates movement in the lymphatic system and decreases sinus congestion. In fact, the North American Journal of Medical Sciences published an article titled “Scientific EvidenceBased Effects of Hydrotherapy on Various Systems of the Body,” which showed that localized cold therapy to the feet was helpful in opening bronchial passages.

To take advantage of hydrotherapy, completely immerse a pair of cotton socks in cold water just before bedtime. Wring them out thoroughly, and put them on your feet. Then put on a pair of thick (dry) wool socks to cover the wet socks. Go to bed, and keep both pairs of socks on throughout the night. Wake up with dry socks and less sinus congestion.

The Healthy Edge

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B A F FIVE

An inside look a some of today t ’s

trendiest diet s:

rner

By Lisa Tu

what works— and what doe sn’t

E

very year, there’s a new crop of diets focused on weight loss, disease prevention, or overall longevity. In general, the best of these avoid calorie counting, focus on whole foods, and are either balanced enough that they can be followed for the long run, or effective enough that they’re worth trying for a short time. Here’s a look at five of today’s most popular eating plans, with the best and worst of each.

➊The Ketogenic Diet

Possibly the most popular diet in recent years, the ketogenic (also called “Keto”) diet focuses on minimal carbs—about 5 percent of daily calories—with moderate protein (20 percent) and very high amounts of fat (75 percent). It’s designed to shift the metabolism into ketosis, a state in which the body burns fat, instead of sugar, for fuel.

The diet is geared primarily for weight loss, and studies show that it may also prevent seizures and protect against neurodegenerative disorders and other diseases.

What you eat. The Keto diet is composed mostly of “good” fats—coconut oil, nuts, full-fat dairy, and other forms of saturated and monounsaturated fats. Hydrogenated fats and processed vegetables oils such as safflower or soybean oils are avoided. Proteins include meat, eggs, fi sh, and nuts. Vegetables are limited to lowstarch varieties, and fruit is generally restricted to berries. Beans, grains, sugars, or starches are avoided.

What’s good. Because it strictly bans sugar and starches, it can promote balanced blood sugar and rapid weight loss. And the high amount of fat means you’ll rarely feel hungry.

What’s bad. It’s low in fiber, and limits fruits, vegetables, and legumes—foods that have been shown to protect against cancer and other diseases. It’s high in saturated fats, which have been linked with increased risk of disease. And there are side effects, including dehydration and what’s called “keto flu,” a feeling of lethargy, brain fog, and nausea.

The bottom line. The Keto diet is great for quick weight loss and balancing insulin, but it’s generally not a life-long eating plan.

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➋Intermittent Fasting

This plan involves cycling between periods of eating and fasting. The most popular approach, called the 16/8 plan, limits eating to an eight-hour window.

So, for example, you’d finish eating at 8 p.m., and then have your next meal at noon the following day. Other plans avoid food for one or two days a week, while eating normally on the remaining days. Some studies show that intermittent fasting can promote weight loss, decrease insulin resistance, improve metabolic health, protect against disease, and possibly increase longevity.

What you eat. Generally, whatever you want. There are no caloric recommendations, nor any restrictions on the kind of food you eat. In reality, most people who follow this plan focus on healthy foods.

What’s good. It’s relatively easy to follow, and allows for the consumption of a wide variety of healthy foods. It’s also extremely flexible, unlike other diets, and can accommodate specific eating plans including vegan, vegetarian, low-carb, and diets based around allergies or food sensitivities, What’s bad. Because there are no guidelines, you may be tempted to overeat or binge on unhealthy foods—especially if you haven’t eaten for 16 hours. It’s also easy to get dehydrated.

The bottom line. You can use Intermittent Fasting on a regular basis, but only if you don’t have trouble sticking to a healthy eating plan.

➌The Alkaline Diet

Designed to create an alkaline state in the body, this diet—recently popularized by Patriots quarterback Tom Brady—avoids high-acid foods and encourages the consumption of alkaline foods. The goal of the Alkaline Diet is to promote optimal pH of blood and cellular fluids—around 7.2 to 7.4, or slightly alkaline. It’s thought that chronically acidic blood leads to weight gain and a variety of health issues, and that an alkaline diet can reduce the risk of Alzheimer’s, osteoporosis, kidney disease, joint inflammation, rheumatoid arthritis, and even cancer.

What you eat. Fruits, vegetables, and some nuts, legumes, and grains are considered alkaline in varying degrees. The diet avoids high-acid foods such as meat, dairy, eggs, fi sh, sugar, alcohol, processed foods, and grains including wheat, white rice, and rye. Generally, about 80 percent of the diet should be alkalizing foods, with 20 percent acid-forming.

What’s good. The diet focuses on whole foods and includes ample amounts of vegetables and fruits, as well as specific nuts, grains, and legumes, all of which have been shown to promote health and reduce the risk of disease. It doesn’t eliminate entire food groups, and is flexible enough for vegans or vegetarians.

What’s bad. It’s complicated to follow. You’ll generally need some kind of chart or reference to figure out which foods are acidic and which are alkaline, and even experts on the topic may disagree. It also tends to be low in protein.

The bottom line. If you make sure that you’re getting enough protein, and can get used to following charts and lists, the Alkaline Diet can be a long-term eating plan.

The Healthy Edge

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➍The Whole30

Based on the principles of the Paleo diet, the Whole30 goes one step further and restricts the diet to whole, unprocessed foods for 30 days. The goal is not only to lose weight, but also to address health issues, especially digestive issues, gut problems, inflammation, and chronic pain. There’s no calorie counting, and the creators of the diet recommend that followers avoid weighing or measuring themselves during the 30 days.

What you eat. The Whole30 focuses on moderate portions of meat, seafood, and eggs, lots of vegetables, small servings of fruits, and healthy, unprocessed fats such as nuts, avocados, and olive oil. Sugar of any kind—including honey, coconut sugar, or maple syrup, which are generally allowed on the Paleo diet—is prohibited.

Grains, legumes, dairy, alcohol, and processed foods (including “Paleo-friendly” snacks) are also avoided.

What’s good. The diet includes a variety of high-fiber, antioxidant-rich vegetables shown to reduce the risk of many diseases. Because it avoids sugars and processed foods, it can help curb cravings, break processed-food habits, promote weight loss, and balance insulin levels. The variety of foods makes it somewhat easier to follow than the Keto or other more restrictive diets.

What’s bad. Beans and legumes, shown to reduce the risk of heart disease, cancer, and other diseases, are eliminated. Dairy—which has been linked in many studies to reduced waist circumference and protection against disease—is eliminated. And there are no restrictions on saturated fats.

The bottom line. The Whole30 is a great jump start for 30 days, but if followed to the letter, it’s probably not a life-long plan.

➎The MIND Diet

A blend of two clinically proven diets—the Mediterranean Diet and the DASH Diet—this plan was developed by a nutritional epidemiologist to protect the brain and reduce the risk of Alzheimer’s disease and cognitive decline. Some studies show that it can reduce the risk of Alzheimer’s by up to 53 percent. Though the MIND Diet wasn’t designed for weight loss, it’s possible you’ll lose weight because it avoids sugar, fried foods, and processed foods.

What you eat. The diet focuses on 10 brain-healthy food groups—leafy greens, other vegetables, berries, nuts, olive oil, whole grains, legumes, fi sh, poultry, and wine—and avoids red meat, butter and margarine, sugary foods, fried foods, and fast food. Eggs, dairy, and fruits besides berries are neither included nor excluded, though the authors recommend that if you do eat dairy, stick with low-fat versions.

What’s good. Because the MIND Diet emphasizes leafy greens, vegetables, and legumes, it’s high in fiber, antioxidants, and other compounds shown to prevent disease. It’s also flexible enough that vegans or people with specific food restrictions can follow it.

What’s bad. The plan itself includes specific amounts of the 10 brain-healthy foods, so it involves a fair amount of planning and organization. And if you’re not a wine drinker, you’ll completely exclude one of the 10 groups. (The creators of the diet say that if you don’t currently drink alcohol, don’t start.)

The bottom line. Once you get used to organizing and planning around the food groups, the MIND Diet can be followed indefinitely.

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Finding Balance between Yin and Yang DESPITE MAJOR MEDICAL BREAKTHROUGHS in the past few decades, people’s mental and physical health is just not keeping up. While some of these trends, like a declining life expectancy, are seen mostly in high-income countries, others, like the obesity epidemic, are global. A Gallup index of people in 145 countries found humans more stressed, anxious, sad, angry and physically in pain than ever before.

Where did we go wrong? If we continue to break ground both in medical technology and mental health research, shouldn’t our wellbeing also increase?

There are, of course, economical and political reasons for this discrepancy, but it is more complicated than that. For example, a global risk report from the World Economic Forum comes with a surprisingly blunt warning about how the personal also becomes political.

“A world of increasingly angry people would be likely to generate volatile electoral results and to increase the risk of social unrest. If empathy were to continue to decline, the risks might be even starker.”

BY ANGELA ZENG, PH.D., MBA

It seems that we are out of balance, both on an individual and societal level. In Traditional Chinese Medicine (TCM), we refer to this as an imbalance of Yin and Yang.

According to TCM, the universe and all things in it consist of two opposite, but complementary, forces.

Yin represents things like darkness, femininity and coldness, while Yang represents light, masculinity and heat. These energies co-exist and are not absolute.

There is a small amount of Yin in Yang, and vice versa.

But when the balance gets disrupted, chaos can ensure.

On a global scale, this can cause conflict and injustice.

On a personal level, it can lead to various health issues.

For example, most experts agree that dieters usually fail because they choose a diet that is too strict, both emotionally and physically. It is not necessary to completely eliminate specific foods (although it is a good idea to avoid artificial ingredients). TCM recommends a balance of Yin (cooling) and Yang (warming) foods. (Cooling and warming do not refer to the temperatures of the food, but the effects they have on the body). Karuna’s products are designed with these concepts in mind.

But to achieve harmony, even personally, we need to balance more than just our diet. Look at some of these examples of Yin and Yang:

Rest - Activity Empathy - Ambition Creativity – Strategy Collaboration - Competition Passion – Rationality Which ones do you feel are out of balance in your life? Chances are, more than one.

About the Author: Angela earned her Ph.D. in Pathology from Saint Louis University School of Medicine and her MBA degree from Washington University in St. Louis. Angela has an extensive background in medical research, she was a recipient of American Heart Association Pre-doctoral Fellowship and Northwestern University School of Medicine Post-doctoral Fellowship. Angela’s passion for natural healing is rooted in her strong belief in traditional Chinese medicine and herbal sciences, she started collecting and experimenting herbal recipes since age 5 and apply “Food-As-Medicine” to her daily family life. For more story on Angela Zeng please visit: www.mykaruna.com

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PHOTOGRAPHY BY EMILY WARD

It is my belief that we cannot reach peace on a large scale until we find peace within ourselves. Striving to achieve harmony between Yin and Yang is a good starting point.

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By Sherrie Strausfogel

T

A moisturizer and youth boost in one, hyaluronic acid is a miracle ingredient for all skin types, even sensitive and acne- or rosacea-prone skin

H

yaluronic acid (HA) is a moisture magnet that can draw up to 1,000 times its weight in moisture into the layers of the skin. It’s a clear, gooey substance that when added to skincare products, instantly fills in lines and wrinkles, plumps skin so it looks smoother, and improves skin’s elasticity.

“HA is a naturally occurring glycosaminoglycan that is produced and present throughout the body, including high concentrations in the skin and joints,” says Joel L. Cohen, MD, Director of AboutSkin Dermatology and DermSurgery in Denver. “HA is a large molecule that does most of its work on the surface of the skin, drawing moisture up from the underlying dermis into the upper surface layers.”

To overcome the large size of the HA molecule, many serums and moisturizers contain sodium hyaluronate (hyaluronic acid in salt form) or hydrolyzed hyaluronic acid (broken-down hyaluronic acid). Both contain smaller particles than hyaluronic acid, which penetrate into skin easier. One form of hyaluronic acid isn’t better than the other—in fact, if a product contains more than one form, skin can reap the benefits on multiple levels.

Cohen adds, “Hydrolyzed HA and traditional HA prove to be an effective combination that penetrates into the skin to hydrate the lower portion of the epidermis.”

With age, your body produces less of its own hyaluronic acid, so your skin becomes drier, thinner, and wrinkled. Since HA attracts and retains moisture, it is a key ingredient in rehydrating and anti-aging skin serums, moisturizers, eye creams, and toners. Hyaluronic acid also provides soothing and healing for irritated or cracked skin. The light-weight texture makes it ideal for all skin types, even sensitive and rosacea- or acne-prone skin.

Hyaluronic acid has long-term benefits as well. Over a sustained period of use, it helps restore the skin’s barrier function, creating another layer of defense against environmental aggressors, such as the sun, On product labels, look for sodium hyaluronate or pollution, hydrolyzed hyaluronic acid, forms of HA that penetrate and free the skin more easily. radicals.

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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

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clean eating

seven foods to heal your liver Keep your body’s most important detoxification pathways in top shape with these liver-supportive veggies and herbs

➊ Artichokes are rich in cynarin, chlorogenic acid, and other compounds that boost the liver’s detox pathways, protect against oxidative stress, and reduce the risk of liver damage. It’s also high in inulin, which helps stimulate components of the immune system.

TRY THIS: Steam whole artichokes and serve them with warm olive oil infused with rosemary and garlic; toss chopped artichoke hearts with cannellini beans, black olives, roasted red peppers, and baby arugula; quarter baby artichokes, grill until tender, and toss with a dressing of minced shallots, grapefruit juice, and olive oil. ➋ Coffee reduces inflammation and protects against fatty liver disease and inflammation. Studies show that drinking coffee lowers the risk of cirrhosis, a condition marked by scarring of the liver, even in people with chronic liver disease. It may also protect against liver cancer and reduce mortality in people with chronic liver disease.

TRY THIS: Blend cooled espresso with vanilla Greek yogurt, freeze in an ice cream maker, and top with shaved chocolate; simmer coconut milk with ginger, turmeric, and honey, then strain and add to brewed coffee; mix instant espresso powder, brown sugar, chipotle powder, garlic powder, and brown sugar, and use as a rub for grilled salmon.

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➌ Broccoli sprouts, like all cruciferous vegetables, are rich in sulforaphane and other compounds that boost detoxification and protect the liver from damage.

In one study, men with fatty liver disease who took broccoli sprout extract showed improved liver enzyme levels and decreased oxidative stress.

TRY THIS: Toss broccoli sprouts with sliced red onion, pomegranate seeds, walnuts, feta cheese, and olive oil; roll broccoli sprouts, avocado, carrots, cucumbers, and cooked brown rice into sheets of nori for quick veggie sushi; sauté shallots and wild mushrooms in olive oil and garlic, add broccoli sprouts to warm, and toss with pasta.

➍ Beet juice has traditionally been used as a remedy to activate liver enzymes and increase bile, which helps the liver’s detox function. It’s high in betalains and other compounds that have been shown to reduce inflammation, protect against oxidative stress, and reduce the risk of liver damage.

TRY THIS: Juice whole beets, ginger, carrots, and green apples for an uplifting morning beverage; combine beet juice, grapefruit juice, lime juice, and sparkling water, and garnish with lime wedges; simmer beet juice with honey, rosemary sprigs and balsamic vinegar, and use as a glaze or dressing.

➎ Grapefruit is packed with naringenin and naringin, two antioxidants that protect the liver by reducing inflammation and preventing oxidative damage. Some studies have shown that naringenin and naringin may help reduce the risk of cirrhosis and

hepatic fibrosis, the development of excessive connective tissue in the liver.

Naringin also helps the liver’s ability to metabolize alcohol and protects against some of its damaging effects.

TRY THIS: Toss grapefruit sections with cubed avocado, frisse, pomegranate seeds, and pistachios; combine chopped grapefruit sections with minced red pepper, red onions, jalapeno peppers, cilantro, and lime juice for a zesty salsa; cut grapefruits into wedges, including skin, toss with sliced fennel and olive oil, and roast until tender.

➏ Green tea is high in catechins, antioxidants that improve blood markers of liver health, boost liver enzyme levels, and protect against oxidative stress and fat deposits in the liver. Some studies suggest that green tea also reduces the risk of liver cancer.

Because some studies suggest that concentrated green tea supplements can increase the risk of liver damage, it’s best to drink it in its natural form.

TRY THIS: Cook brown rice and dried mushrooms in a broth of strong brewed green tea, tamari, and ginger; combine matcha green tea powder with minced garlic, ginger, sesame oil, and rice vinegar for a robust Asian dressing; purée cooled green tea with cucumbers, baby spinach, and honey for a refreshing beverage.

➐ Blueberries are rich in anthocyanins, antioxidants that reduce inflammation and protect the liver from oxidative stress. Some studies suggest that blueberries, as well as cranberries, protect against liver damage and reduce the risk of fibrosis.

January 2020

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PHOTO OF PATE: PORNCHAI MITTONGTARE

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fter a long holiday season with too much sugar, fat, and heavy drinking, your liver may need a little care. Try these seven foods, shown to help strengthen the liver, improve its detox processes, and protect it from damage.

By Lisa Turner

Broccoli Sprout Salad with Matcha-Ginger Vinaigrette

Serves 4

This Asian-inspired salad is loaded with sulforaphane, catechins and other compounds that boost detoxification and protect the liver from damage. Adjust the matcha powder in the vinaigrette; we used the full amount for the most robust flavor and added liver protection.

If you can’t find goji berries, swap cranberries instead.

3 Tbs. rice vinegar 1 Tbs. honey 1 Tbs. finely chopped peeled ginger root 2 garlic cloves, finely minced 2–3 tsp. matcha green tea powder 2 tsp. tamari 4 Tbs. light (not toasted) sesame oil 2 cups packed broccoli sprouts

2 cups packed baby spinach leaves, shredded or chopped small 1 medium carrot, cut into thin matchsticks 1 small celery stalk, very thinly sliced on the diagonal ½ small red onion, thinly sliced ½ cup sugar snap peas, thinly sliced on the diagonal ¼ cup toasted cashews ¼ cup goji berries 2 Tbs. black sesame seeds

1. In small bowl, whisk together rice vinegar, honey, ginger, garlic, matcha powder, and tamari until well blended. Whisk in sesame oil. Season to taste with salt and white pepper. Set aside.

2. In medium bowl, combine broccoli sprouts, baby spinach, carrots, celery, red onion, and sugar snap peas. Drizzle salad with just enough dressing to lightly coat, and toss to mix well.

Add cashews, goji berries, and black sesame seeds, and toss to combine. Divide salad among four bowls, and serve immediately.

PHOTO OF PATE: PORNCHAI MITTONGTARE

Per serving: 300 cal; 9g prot; 21g total fat (3 sat fat); 19g carb; 0mg chol; 220mg sod; 4g fiber; 12g sugar

TRY THIS: Simmer mashed blueberries with minced onion and sprigs of fresh thyme, then purée for a savory jam; toss blueberries with chopped kale, dried cranberries, edamame, red onion, cashews,

and quinoa, and drizzle with olive oil; combine blueberries, Greek yogurt, and chia seeds, then refrigerate overnight and top with chopped pecans for a fast breakfast bowl.

The Healthy Edge

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natural gourmet

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

magnificent minestrone Warm up those cold winter nights with this hearty, healthy classic

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Hearty Minestrone Serves 6

The Hypertension Institute at St. Thomas Hospital in Nashville, puts celery at the top of his list of foods for patients with high blood pressure.

And don’t get me started on the health benefits of beans. They’re one of the best sources of fiber on the planet, and most of us aren’t close to getting enough fiber from our diets. High-fiber diets are associated with all kinds of good stuff, including lower risks of cancer, heart disease, diabetes, and obesity.

If you really want to go nuts with this soup—in terms of getting every single drop of nutritional benefit possible— use a quality bone broth such as Vital Choice. If you make your own, use only bones from 100% grass-fed beef and 100% pasture-raised chickens. The extra effort is worth it.

Chef did use potatoes for this recipe, which are perfectly fine as a starch source, and, combined with all other ingredients (almost all of which are low-glycemic) shouldn’t really do anything significant to your blood sugar.

But you could drop the potatoes if you were trying for a more keto-friendly version of this soup.

This nourishing, warming soup is the very definition of “nutrient-dense”—it provides a ton of nutrition and takes up a lot of space in the tummy (making it very filling), but has an incredibly low amount of calories. It’s also simplicity itself to make, which sets it apart from many soup recipes.

3 Tbs. olive oil 1 large leek, chopped and well rinsed 4 cloves garlic, minced 2 stalks celery, chopped 2 medium carrots, chopped into rounds 1 medium Yukon Gold potato, unpeeled and chopped into bite-sized pieces 1 quart low-sodium chicken bone broth or vegetable broth 2 cans diced tomatoes, undrained 1 5-oz. can great northern or cannellini beans, drained and rinsed ¾ tsp. sea salt ¾ tsp. coarse ground black pepper 2 Tbs. tomato paste ½ lemon 1 2-inch square Parmesan cheese rind, optional 1 cup frozen corn 1 cup frozen spinach 1. Heat oil in soup pot over medium heat. Add leeks, cook until they start to soften, about 6 minutes. Add garlic, celery, and carrots, and cook 5 minutes more, turning occasionally. Add broth, potatoes, tomatoes, beans, salt, and pepper, and increase heat to high.

2. When soup starts to simmer, reduce heat to low, stir in the tomato paste. Squeeze lemon into the soup, drop it in, and add Parmesan rind, if using. Cover, and cook about 20 minutes, until vegetables are soft.

PHOTO: PORNCHAI MITTONGTARE

inestrone is one of those classic, rich, nutrient-laden traditional soups that’s been co-opted by the food industry and turned into a staple that you can find in a can at any store in America. But the problem is, none of them taste—or deliver—like the real thing. Chef’s recipe, on the other hand, is the real thing. And once you’ve tasted it, you’ll never look at canned soup the same way again.

So why is minestrone such a nutritional bonanza? Because it’s made with some of the healthiest food groups on the planet, vegetables and legumes. There’s no real traditional recipe for minestrone— you can skip the pasta for a gluten-free version, or skip the rice for a low-carb version. You can lose the bone or chicken broth and make a vegan version, or stir in a chopped, cooked pasture-raised chicken breast for a heartier meal.

You can doctor it up any way you like, but the core ingredients are at the top of everybody’s healthy foods list. Take carrots, for example, which continue to suffer from an undeserved reputation for being high in sugar (they’re actually not). What they are high in is carotenoids, antioxidant compounds associated with a wide range of health benefits. You’ve undoubtedly heard a lot of good things about beta-carotene, but that’s only one of about 500 members of the carotenoid family, and some research suggests that several other carotenoids may be even more important.

Celery suffers from Rodney Dangerfield syndrome–it don’t get no respect, but it should. It’s been recommended in traditional Chinese medicine for high blood pressure for centuries, and experimental evidence has confirmed its usefulness. Dr. Mark Houston, director of

3. Remove and discard the lemon half and cheese rind. Taste soup, and season with more salt, pepper, lemon juice, or tomato paste, if desired. Stir in corn and spinach, and remove heat. Cool slightly before serving Per serving: 180 cal; 13g prot; 9g total fat (1.5g sat fat); 42g carb; 0mg chol; 1010mg sod; 9g fiber; 8g sugar

January 2020

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Good source of protein & Omega-3.

Made with cauliflower for half the net carbs of oatmeal.

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PHOTO: PORNCHAI MITTONGTARE

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Creamy Vanilla Grass Fed Collagen Creamer A great-tasting creamer for coffee.

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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