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January 2021
HEALTHY NEW YEAR! Want to keep your resolutions? Change your mindset!
HOW TO MAKE LASTING CHANGES IN 2021 (and beyond!) P. 18
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TAME THE FLAME
Natural therapies for chronic inflammation
Are you using THE RIGHT MILK? 6 spectacular MEDICINAL MUSHROOMS The skin-saving powers of
WITCH HAZEL
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Try Something New Unbuns
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Serenity Kids
Organic & Ethically Sourced Baby Food Babies need protein and healthy fats to grow their brains and bodies. Serenity Kids was created with this in mind. Made from pasture-raised meats and/or high-quality organic vegetables, these purées are balanced, blended, savory meals that contain the most nutrition per bite for your little one. Organic vegetables and healthy fats are blended in to leave baby nourished and satisfied.
White Egret
Swolverine
Clean Carbs Sweet Potato Pie To support optimal performance and recovery during training, this Clean Carbs formula is made with 100% real whole superfoods from complex carbohydrates, including sweet potatoes, yams, oats, and blueberries. These four ingredients provide the long-lasting and sustained energy your body needs to fuel performance and optimize recovery.* Add it to your smoothies and shakes, or mix with water for a rich-and-tasty treat.
4Sisters
Organic Long Grain Rice From a rice farm in Louisiana to your table at home isters offers sustainably grown organic rice perfect for your recipes and traditions. This woman-owned business continues the tradition of rice farming that has been part of their family’s story since the 1960s. Enjoy Long Grain White Rice, sustainably grown without chemicals or fertilizers, or Long Grain Brown Rice for organic whole-grain nutrition.
Day Serum & Night Crème Hyaluronic Acid Day Serum contains sodium hyaluronate and 72 ionic minerals to moisturize and beautify the skin, plus alpha-lipoic acid as an anti aging antioxidant to help strengthen, firm, and tighten the skin and visibly reduce wrinkles for a more youthful look. Retinyl Night Crème contains vitamins A and E, moisturizing ionic minerals, and soothing aloe, all combined to help moisturize and plump the skin. An extra-rich, deeply penetrating formula, this crème is ideal for normal to dry skin..*
Bee & You
Natural Energy Shot eep going with this caffeine free energy shot formulated with the highest quality red Korean ginseng, royal jelly, and propolis to support energy and vitality.* Red Korean ginseng can increase physical and mental stamina and resilience, while combatting fatigue. Royal jelly is a highly nutritious food reported to improve cognitive function. And propolis provides antioxidant, benefits.* nhanced with honey and pomegranate uice.
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Ancient Nutrition
Probiotics with Zinc or Elderberry To support healthy immune defenses and digestive system*, Ancient Nutrition introduces 2 formulas with 2 billion CFUs of Bacillus subtilis probiotic. Ancient Nutrients Zinc + Probiotics features 20 mg of enzymeactivated zinc plus probiotics. Ancient Herbals Elderberry + Probiotics features fermented elderberry and probiotics to support a healthy immune system and immune response, as well as a healthy inflammation response.*
Solgar
Triple Action Sleep Triple Action Sleep helps you relax and get a good night’s sleep.* t offers benefits in pill. Calming L-theanine combined with a blend of the nighttime herbs chamomile, lavender, lemon balm, and valerian root extracts help you relax and unwind.* Quick-release melatonin helps you fall asleep fast.* Time-release melatonin helps you stay asleep.*
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Try Something New Nature’s Answer
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Enzymedica
Immune Max ImmunoBiotic Defense Mints These unique mints deliver 12 billion cells of a unique probiotic strain—HK Lactobacillus plantarum L-137, clinically studied to support respiratory & immune health—with a fresh burst of mint.* The formula helps boost the immune system when the body is under occasional stress by increasing natural killer T-cell activity, which are on the front lines to help protect against seasonal threats.*
LifeSeasons
NeuroQ
This neuroprotective blend is formulated to help maintain healthy brain function, clear thinking, memory, and normal inflammation response.* It includes a small amount of caffeine from coffee fruit extract, plus other clinically researched ingredients. Ginkgo and gotu kola support healthy blood flow and promote brain health.* Phosphatidylserine supports healthy cell membranes, while propolis is neuroprotective.*
North American Herb & Spice
Purely-Zinc Plus
This blend of Austrian pumpkinseed, rice bran, and camu camu supplies naturally occurring zinc for healthy immune support.* Rich in ionic zinc, it’s also an excellent source of other minerals. Purely-Zinc Plus provides 40% of the recommended daily amount of zinc for men and 52% for women per serving Get your zinc the way your body was made to use it.
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Trace Minerals
Immunity & Apple Cider Vinegar Gummies Help support your immune system’s response to invaders with Immunity Gummies, a delicious way to provide immune system-supporting zinc, vitamin C, vitamin D, and acerola cherry to your diet to help keep your immune system’s engine firing on all cylinders.* Apple Cider Vinegar Gummies are a delicious way to provide your whole family with the health benefits of cider vinegar, including beneficial bacteria for gut health, weight management, healthy blood sugar levels, and heart health.*
Solspring
Organic Golden Milk End your day with a soothing spiced beverage of golden milk. This vegan formula is made with a warming blend of spices and herbal ingredients, including fermented turmeric, ginger, cinnamon, black pepper, cardamom, and tulsi. These spices work together to soothe inflammation and support heart health.* It is made with dairy-free coconut milk for a nourishing and creamy drink.
Himalaya
Hello Formulas Hello Energy is formulated for adrenal support and steady daily energy, without stimulants or caffeine.* Ashwagandha, amla, and licorice are combined to show significant reduction in fatigue, and foggy thinking.* Hello Peace is formulated for calm relaxation and stress relief.* Ashwagandha, shatavari, and cloves are combined to support improvements in emotional well-being, stress response, and nervousness.*
Bare Organics
Marine Greens Marine Greens offers the best of the sea with organic kelp, chlorella, and spirulina. These super greens are species of microalgae or seaweed that provide naturally occurring iron, and that help to support overall vitality and natural immunity. They are particularly delicious additions for those looking to diversify the types of greens in their diet. Add to your favorite smoothie. Keto and Paleo friendly.
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January 2021
features 18 New Year’s Guide to Making Lasting Changes
If you’re like most of us, you start out each new year with the best of intentions, only to see your resolutions fall to the wayside before Valentine’s Day. But it doesn’t have to be that way. Here are 9 simple ways to make sustainable, healthy changes to your life for 2021 and beyond.
22 Stop Fueling the Flames
Stay well with immune-boosting (and delicious!) garlic
Chronic inflammation has been linked to everything from heart disease to diabetes to Alzheimer’s. So what can you do to stop it? Michele Burklund, ND, offers her natural prescription to help tame the flame.
p. 10
departments NEWS FLASH
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THE ECS
Hot Off the Press. The latest news from the world of natural health.
SUPPLEMENT ADVISOR
8
Mushroom Basics. A user’s guide to medicinal mushrooms for lowering cholesterol, boosting immunity, fighting infections, and more.
HERBAL ADVISOR
10
Garlic. A flavorful shield against infection, colds, and heart disease, this herb is well worth its lingering aroma.
HEALING EDGE
12
14
Gene Cleaning. Keeping your DNA healthy is a relatively new idea, but it might be the key to avoiding many serious diseases.
2
HERBS FOR FOCUS
17
Cognition-boosting herbs known as nootropics are all the rage these days. Here’s why.
THE BASIC 3
26
Three must-have supplements for optimal wellness.
PURE BEAUTY
28
Witch-Hazel: A Skin-Healing Wonder. Get back your glow with this time-tested beauty herb.
Relax. Focus. Balance. Revive. A four-week aromatherapy regimen to get you started on a healthy new year.
EXPERT’S CORNER
16
Everything you need to know about our amazing endocannabinoid system.
CLEAN EATING
30
Are You Using the Right Type of Milk? How to make sense of all the options in the dairy aisle.
NATURAL GOURMET
32
Miami Made Healthy. A vegan mofongo? Yes, please!
January 2021
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. NovaSOL® is a trademark of AQUANOVA AG, Germany. Pharma GABA® is a registered trademark of Pharma Foods International Co., Ltd. Venetron® is a registered trademark of Tokiwa Phytochemical Co., Ltd. BacoMind® is a trademark of Natural Remedies Private Ldt. Exclusively distributed by AIDP in North America. Licaps™ is a trademark of Lonza or its affiliates. ◊ Compared to native curcumin extract. †For occasional sleeplessness
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editor’s letter Healthy Start It’s hard to believe, but 2020 is finally over—and I don’t think I’ve ever been happier to turn a calendar page. With that in mind, we’ve packed this issue with a variety of articles to help you put the old year in the rear view mirror, hit the reset button, and get 2021 off to a fresh, healthy start. If, like many of us, you don’t have a great track record when it comes to keeping resolutions, our “New Year’s Guide to Making Lasting Changes” is for you. The key, says holistic practitioner Michele Burklund, NMD, is to change your mindset. “When thinking about setting a goal, ask yourself how much you really want it. Choose a New Year’s resolution that is not only practical, but creates positive feelings and emotions.” Turn to p. 18 for more of Burklund’s advice on making sustainable changes to your life for 2021 and beyond. “Relax. Focus. Balance. Revive.” on p. 12 offers a 4-week plan using the powers of aromatherapy to help you reset your system after a season of holiday stress and overindulgence. It’s a great way to prepare yourself to make more significant healthy changes in the year ahead. And don’t miss “Basic 3” on p. 26, which profiles a trio of core supplements that should form the foundation of every wellness regimen. There’s no better way to get your 2021 off to a healthy start. Happy 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 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 Publisher & Director of Retail Sales Rob Lutz Retail Customer Service bnsales@pocketoutdoormedia.com 800-380-9842
Accounting & Billing Tonya Hodges 513-318-0325
Chief Executive Officer Robin Thurston Chief Operating Officer & President Danielle Quatrochi Senior VP of Sales & Business Development Tommy OHare VP of Finance Greg Abrahamson Manager of Operations & HR Ilana Coenen
Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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THE HEALTHY EDGE. Vol. 12, No. 12 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.
January 2021
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newsflash
CRANBERRY CALMS OVERACTIVE BLADDER
It’s estimated that about 30 percent of men and 40 percent of women experience overactive bladder. It isn’t a disease but a set of symptoms: the feeling that you’ve “gotta go” urgently and too often. Luckily, cranberry supplements can help. A study at Weill Cornell Medical College in New York compared the effects of 500mg of dried cranberry supplements daily with a placebo in a group of 60 women over the age of 18. The protocol lasted 24 weeks. Researchers found that cranberry supplements reduced the number of times participants had to “go” by 16 percent and reduced urgency episodes by 57 percent. Questionnaires revealed that those who took cranberry supplements felt that their bladder condition had improved by nearly 40 percent.
A Winter Fat-Burning Perk Being out in the cold stimulates fat burning, according to a new study led by Austrian researchers. The human body has two types of fat: white fat for storage of extra calories and brown fat that can be burned to generate heat. Being out in the cold converts some white fat to the brown type that’s burned to heat the body.
6 WEEKS
That’s how long it takes for most people to adopt a new exercise habit, according to a Canadian study at the University of Victoria in British Columbia. Researchers tracked 111 new gym members for 12 weeks and found that people who exercised at least 4 times per week for about 6 weeks were most likely to maintain their new lifestyle. Working out at home can make it easier to get into the swing of regular physical activity. There’s no travel time, exercise can be broken up into shorter spurts, and no one cares about what you’re wearing. If you need a little help getting started, there are many workout programs available online. Keeping routines simple and doing exercise that matches your fitness level will help to keep you on track. And if you give exercise a chance, it just might become a lifelong habit.
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VITAMIN D
BENEFITS BABIES IN THE WOMB You probably know that supplemental vitamin D helps to reduce risk for COVID-19, but there’s another benefit that will outlast all pandemics—smarter children. When women have higher levels of vitamin D during pregnancy, their children are likely to have a higher IQ because the vitamin influences brain development in the womb. A study led by the Seattle Children’s Research Institute found a correlation between a mother’s vitamin-D levels in the second trimester of pregnancy and her children’s IQ between the ages of 4 and 6. It’s worth noting that D deficiency is common in pregnancy, and women with darker skin are at the highest risk. The daily recommended amount of the vitamin is 600 IU (15 mcg), but the average American gets only 200 IU (5 mcg) from their diet. Most people need vitamin D supplements to get enough. A blood test that measures vitamin D levels—generally covered by health plans—can establish individual needs
January 2021
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supplement advisor
mushroom basics
T
hey’re cropping up everywhere— from coffee to chocolate—with claims about their mystical properties. But there’s nothing magic about medicinal mushrooms. They’re backed by dozens of studies that support their ability to improve immune function, reduce inflammation, protect against cancer, and more. While all medicinal mushrooms share similar compounds, each variety has its own subtle differences and unique benefits. New to ‘shrooms? Here’s a starter guide to the six most popular— and best-researched—options.
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SHIITAKES
These savory fungi been used for thousands of years in Asian culture in both culinary and medicinal applications. And since they’re familiar, versatile, and delicious, shiitakes are a great way to start your mushroom journey. What they do. Lower cholesterol, reduce blood pressure, protect against atherosclerosis (narrowing of the arteries), and improve cardiovascular health. Shiitakes also reduce inflammation, improve immune response, inhibit bacterial and viral infections, and may protect against cancer. What to look for. You’ll find fresh shiitakes in most grocery stores, or look for dried shiitakes in larger grocery stores or Asian markets. Shiitakes are also available in powdered form, or as supplements or tinctures How to use them. Shiitakes have a mild, meaty taste
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A user’s guide to medicinal mushrooms.
that’s perfect for mushroom recipes. To use fresh shiitakes, remove the woody stems, chop the caps, and add to sautéed greens, lentil soup, or roasted root vegetables. Soak dried shiitakes in warm water until softened, then drain and use as you would fresh shiitakes.
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REISHI
These thick, beefy mushrooms are characterized by their kidneyshaped cap and glossy reddishorange color. Also known as Ganoderma lucidum , lingzhi, or the “mushroom of immortality,” they’ve been used in traditional Asian medicine and cuisine for more than 2,000 years to treat liver disease, high blood pressure, insomnia, and more.
What they do. Improve immune function, protect against viral infections, inhibit cancer cell growth and tumor progression, and protect against a variety of cancers, including breast, prostate, and colorectal. Reishi mushrooms may also ease anxiety and depression, reduce stress, improve sleep, and promote cognitive health. What to look for. Whole reishi mushrooms are hard to find, and their tough, woody texture make them difficult to cook with. Look for them in Asian markets, or buy them in powdered form or in capsules or tinctures. How to use them. Reishi mushrooms are bitter, so they’re best used with strong, pungent herbs and spices that mask their flavor. Simmer dried reishi mushroom slices with garlic, ginger, and onions, then strain for a healing broth or soup base. Or stir a spoonful of powdered reishi into a garlicky mushroom-tomato sauce.
January 2021
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By Lisa Turner
3
CHAGA
Not technically a mushroom, chaga comes from a fungus that grows in cold climates, primarily on birch trees. It looks like a chunk of charred wood, but has a soft, brilliant orange interior. It’s a staple in Russian, Asian, and Scandinavian folk medicine, usually consumed as a tea to improve immunity and boost resistance. What it does. High in antioxidants, it protects against inflammation by inhibiting inflammatory compounds. Chaga also fights viral and bacterial infections, improves immune response, and may protect against cancer. What to look for. You’ll find chaga in powdered form, or in capsules or tinctures. It’s also sold in dried chunks or powdered as an ingredient in mushroombased coffee substitutes. How to use it. Chaga has an earthy, slightly bitter flavor that’s perfect as a coffee alternative—just simmer dried chunks of chaga in water, then strain. Or heat coconut milk, then whisk in chaga powder, cocoa powder, and honey or agave to make a healing mocha.
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LION’S MANE
This large, white fungus has long, shaggy spines that resemble a lion’s mane—hence the name. Also known as Hericium erinaceus or hedgehog mushroom, it grows on hardwood trees in North America, Asia, and Europe, and was traditionally used to support brain health. What it does. Supports cognitive health and memory and protects against cognitive decline by promoting production of nerve growth factor, critical in the development and survival of neurons, and regulating cells in the
nervous system. Lion’s mane may also ease anxiety, reduce depression, and improve sleep. What to look for. You can find whole, fresh lion’s mane mushrooms at specialty stores, farmer’s markets, and some large grocery stores. Or look for it in powders, capsules, tinctures, or mushroom-based coffee substitutes. How to use it. Lion’s mane mushrooms have a firm texture and mild flavor that’s reminiscent of lobster. Cut them into steaks and sauté in butter or olive oil with garlic and black pepper.
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CORDYCEPS
Not technically a mushroom, cordyceps is a fungus that grows on caterpillars in the mountainous regions of China. Modern versions are grown on grains, usually rice, so they’re vegan. Cordyceps has been used in Asian medicine for thousands of years to treat fatigue, improve sex drive, and boost energy. What it does. Improves stamina and physical performance, and speeds up muscle recovery after workouts. It appears to work by enhancing cellular energy, increasing insulin sensitivity, and improving blood flow. Cordyceps also has immune-boosting and cancerpreventive properties. What to look for. Whole, dried cordyceps is very hard to find, but some specialty shops and Asian markets carry it. In general, you’ll find it in powders, capsules, or tinctures, or as an ingredient in mushroom-based coffee alternatives. How to use it. Cordyceps has a mild, earthy flavor that incorporates easily into many recipes. Use cordyceps powder in DIY energy bars: Combine dates, almonds, pumpkin seeds, cacao nibs, and cordyceps powder in a food processor; grind into a paste; and form into bars or balls.
6
TURKEY TAIL
This fan-shaped fungus with alternating concentric circles in red, orange, and brown hues, resembles a turkey’s tail—hence the name. Also known as Coriolus versicolor or Trametes versicolor, it’s traditionally used in China and Japan to support immune function and promote overall health. What it does. Helps protect against cancer by stimulating the immune system, inhibiting the proliferation of cancer cells, and reducing tumor activity. It may also reduce the unpleasant side effects of chemotherapy. Turkey tail also has antioxidant, antibacterial, and antiviral activity, and can protect against HIV (human immunodeficiency virus) infection. What to look for. You can buy whole, dried turkey tail online or in some Asian markets or specialty stores. Or look for it in capsules, tinctures, or powders. How to use it. Turkey tail mushrooms have a savory flavor with a very chewy texture that’s best in soups or broths. Soak dried turkey tail in warm water until softened, then drain and simmer with shiitakes, portobellos, and other mushrooms for a flavorful broth. Or add a spoonful of powder to a smoothie with bananas, almond butter, coconut milk, and vanilla extract. The Healthy Edge
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herbal advisor
garlic
A flavorful shield against infection, colds, and heart disease, this herb is well worth its lingering aroma.
W
hen a garlic clove is cut, the exposure to air releases 200 compounds with myriad medicinal abilities. One compound, allicin, is responsible for garlic’s legendary antibacterial properties. Allicin also keeps fungus and yeast infections in check and significantly increases immunity to the common cold. More important, the stinking rose reduces risk for atherosclerosis, the cause of most heart attacks and strokes, and evidence suggests that it may impede hypertension and cancer. Garlic contains high levels of selenium, which has anticancer efficacy, and components that form glutathione, the most powerful antioxidant the body manufactures, which thwarts cancer and diabetes.
Choose It and Use It Use garlic liberally, aiming to consume several cloves a day. Excessive heat destroys allicin, but letting freshly chopped garlic sit for 10 minutes before cooking helps retain allicin’s healing powers. To eat a lot at once, slice the top off of a head of garlic and set it aside for 20 minutes. Then roast it for 30 minutes in a 350°F oven, and spread the softened cloves on whole-wheat bread.
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Penne Pasta Salad with Parmesan Serves 6 This quick weeknight meal packs a clove and a half of healthful garlic per serving. A high-quality, aged Parmesan cheese is essential to the recipe’s success: Its bold, salty flavor plays off the pungent garlic and curbs the need for extra fat or seasoning. 6 oz. penne rigate pasta 2 cups broccoli florets 3 Tbs. olive oil 9 cloves garlic, minced (3 Tbs.) ½ red jalapeño chile, seeded and chopped (1 Tbs.) 10 fresh red or yellow grape tomatoes, halved 1 oz. shaved Parmesan cheese 1. Cook pasta according to package directions in large pot of boiling salted water. Add broccoli, and cook 1 minute more. Drain, reserving ¼ cup cooking water. 2. Return pot to stove. Add oil, and warm over medium heat. Sauté garlic in oil 1 minute. Add jalapeño, and cook 30 seconds. Stir in pasta and broccoli, grape tomatoes, and reserved cooking water. Transfer salad to large serving bowl, and season with salt and pepper to taste. Let cool to room temperature. Top with shaved Parmesan cheese. Per serving: 200 cal; 7g prot; 9g fat (2g sat fat); 25g carb; 3mg chol; 134mg sod; 2g fiber; 2g sugars
January 2021
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healing edge
By Cheryl Cromer
relax. focus. balance. revive. It’s a New Year, and time to tap into aromatherapy with our four-week plan to help reset your wellness quotient in 2021.
Week 1 Relax. Release tension in body, mind, and spirit. With your morning stretch session, diffuse an aromatic blend featuring uplifting petitgrain essential oil (Citrus aurantium) to gently ease you into the day. Petitgrain, or bitter orange leaf, is a steam-distilled citrus essential oil with a tart but less floral fragrance than cousins neroli and sweet orange. This essential oil eases anxiety and re-centers stressed souls
Spritz throughout the day to calm and center.
Use this mist as either a room or body spray.
Apply the blend to pulse points or use a capful in your evening bath.
* 4 oz. Lavender
* 4 oz. Sweet
* 1 oz. Carrier
* 12 drops
* 14 drops
* 24 drops
Petitgrain Essential Oil
* 32 drops
Clementine Essential Oil
Rosemary Essential Oil
* 10 drops
Peppermint Essential Oil
* 20 drops
Lemon Essential Oil
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Focus. Inhaling pungent, refreshing rosemary (Rosmarinus officinalis) helps get your brain whirring into top gear. High in camphor, rosemary has been celebrated for centuries as the herb of remembrance. Scientists have studied the oil’s effect on sharpening brain function and memory. Diffuse during the day with the clarifying scent of peppermint (Mentha piperita) or
FOCUS AROMATIC MIST
Orange Hydrosol or Distilled Water
Week 3
Week 2
RELAX AROMATIC MIST
Hydrosol or Distilled Water
sunny lemon (Citrus limon) to promote focus, or create an aromatic mist to use as you tick off items on that to-do list.
with its fresh scent. Pair it with clementine (Citrus clementina) to combat stress and promote contentment; blend these two restoratives with lavender (Lavandula angustifolia) to support your new pattern of self-care and renewal.
BALANCE MASSAGE OIL
Oil (such as Sweet Almond or Grapeseed) Bergamot Essential Oil
* 10 drops Rose Geranium Essential Oil
REVIVE MUSCLE BALM An great balm for pre- or postworkout—or when you need energy. Massage into skin and breathe deeply.
* 12 drops Fir Essential Oil
* 14 drops
Black Spruce Essential Oil
* 10 drops
Eucalyptus Essential Oil
Balance. To support a new mindfulness, choose bergamot (Citrus bergamia), a fruity citrus oil you may recognize as the scent of Earl Grey tea. Bergamot combats moodiness with adaptogenic properties that respond to the nervous system’s varying needs for stimulation or relaxation—a natural balancing act. Blend with rose geranium (Pelargonium roseum), which offers a sense of harmony and emotional wellness. Both bergamot and rose geranium are low-key aromatics that mesh with other oils. Blend with rosemary for a morning lift and with lavender in the evening to relax.
Week 4 Revive. Now you’re now ready to enhance your spirit with the rejuvenating scent of fir (Abies alba) or its sister conifer, black spruce (Picea mariana). The bracing aroma of fir will erase fatigue, lift low spirits, and motivate the weary. Black spruce offers a rousing aroma that, like fir, stimulates the respiratory system; along with woodsy eucalyptus (Eucalyptus globulus), this trio will spur you to achieve your next goal. And the natural anti-inflammatory and antibacterial properties of these oils combat germs to keep you healthy. Apply them in a pre- or post-workout balm—weekend warTry these blends riors love in your the energy diffuser too! burst these oils provide.
January 2021
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11/25/20 11:35 AM Natures An
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expert’s corner
gene cleaning
Q:
Keeping your DNA healthy is a relatively new idea, but it might be the key to avoiding many serious diseases.
What is epigenetics and does it have anything —José V., Greenville, S.C. to do with my health?
A:
The word “epigenetic” literally means “in addition to changes in the genetic sequence.” One of the marvels of evolution is that each human is very similar, yet unique. The reason we are unique is because one of billions of possible sperm and one of maybe a few thousand eggs came together to become
each of us. So, the genetic blueprint for any given person will be a unique jumble of maternal and paternal genes that could mix and match in a nearly infinite configuration. That’s how we evolve—helpful traits get passed along because healthier people usually bear more healthy children, who in turn live and thrive to reproductive age.
However, there are other pressures on our genetic code involving factors that turn genes “on” and “off.” Our genetic code is a tightly packed bundle protected by a coating called histones. Histones can peel back to expose bits of the genetic blueprint in response to very specific “requests” from chemical information delivered to the cell, calling for the building of a certain protein, for example. Sometimes these chemical requests can get mixed up and the wrong gene (for example a cancer-causing gene) can get turned on, or a repair enzyme can be
Did You Know?
Epigenetic processes are natural and essential to many functions, but if they occur improperly, there can be major adverse health and behavioral effects.
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By Emily Kane, ND, LAc
made defectively. Epigenetic processes are natural and essential to many functions, but if they occur improperly, there can be major adverse health and behavioral effects.
Cause & Effect A wide variety of illnesses, behaviors, and other health indicators are linked with epigenetic mechanisms, including cancers of almost all types, as well as cognitive, respiratory, cardiovascular, reproductive, and autoimmune dysfunction. Known drivers behind epigenetic processes include heavy metals, pesticides, diesel exhaust, tobacco smoke, flame retardants, polycyclic aromatic hydrocarbons, hormone disruptors (especially soft plastics), pharmaceuticals, radioactivity, viruses, bacteria, and basic nutrients. What can be done to reduce the potential for epigenetic changes that can increase risk of disease? Looking at the list of known drivers, living a clean life should come to mind. It’s really that simple. Of course in an increasingly polluted world without global cooperation on how to restore health to the planet, it’s difficult to live a completely clean life. But doing your very best will make a huge difference, especially if you plan on having children or your children want to be parents. Start with making a commitment to stop buying food and drink in plastic containers. We simply must reduce the demand for plastic, which is choking up our detox mechanisms on a personal and planetary level. Buy a few stainless steel water bottles and keep them in your car, in your gym bag, at work, and by your bedside. Recycle your old plastic Tupperware and invest in reusable glass containers. Always keep cloth shopping bags in your car, and a small compressible bag in your purse. Never take a new plastic bag at the store. Just stop.
Gene-Supporting Nutrients Certain supplements and nutrients can amplify our detoxification capacity. In
order to clear toxins effectively, the bowels have to work well (a subject of many of these columns). You need to sweat regularly (exercise or sauna—mix it up) and also have functional urination. First morning pee may be a bit yellow, but mostly your urine should be nearly clear. If not, drink more water. One of the major ways in which the environment can epigenetically alter your DNA is via a process called
Lifestyle Factors Sufficient sleep, regular exercise, and kindness can all favorably change epigenetics. For younger women, these epigenetic improvements can be passed down to your children. You might be familiar with the popular epigenetic study showing that when mother rats lick their pups, they leave epigenetic marks on their babies’ DNA. This, in turn, helps the pups grow up to be calm
Most animals make their own vitamin C. But our ancestors lost this ability some 25 million years ago, so we have to obtain it through diet or supplements. methylation. Some people do not “methylate” well and can be helped by taking methylated vitamins, in particular B vitamins. More is definitely not better. Look for a B multi with methyl cobalamin (as the B12 form) in doses in the 1,000 mcg range, and methyl folate (not “folic acid”) in the 500 mg range. Vitamin C (I prefer a buffered powder) “to bowel tolerance” (cut back dose if stools get loose) is also helpful in locking in good changes and repairing cell replication mistakes. Glutathione is arguably the most potent antioxidant produced endogenously, and is especially potent for lung repair. The main peptide in glutathione is NAC, which is a fantastic and much more affordable option if you aren’t ill, but simply want to maintain good health. I recommend taking 600–1,200 mg of NAC at bedtime. Take the higher dose if you’re trying to clear an infection, especially if your mucous secretions seem sticky or difficult to expectorate. Many of us are also low on basic minerals because of soil depletion, so a good multimineral supplement can also help cells function optimally. I like liquid multiminerals because of their excellent absorption.
adult rats. On the other hand, pups who receive very little licking, grooming, or nursing from their moms tend to grow up more anxious. It wasn’t their genes that dictated their stressed-out behavior, but their epigenome, which was shaped by the nurturing behavior of their mother early in life. Could this hold true for humans? New research suggests that it might. What goes into your mouth determines about 80 percent of your health profile. Some people have “better genes” than others, but all of us are at risk of pushing our genes in the wrong direction if we persistently ingest unnatural chemicals. If you truly desire health, choose the cleanest food and water possible every day. It’s important to frame these choices with a joyous desire to be the best possible person you can during your time on the earth. Don’t think of making healthy food choices from a perspective of “deprivation.” Instead, make a commitment to self-care that is gentle, authentic, and consistent. Your unique self came to this life to be as clear, openhearted and healthy as possible. If you’re reading this, you are luckier than most. Do the best you can for yourself. There’s nothing better than living your best life. The Healthy Edge
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The Amazing Endocannabinoid System BY SALLY KARLOVITZ, CN
OUR BODY HAS A VARIETY of systems that keep us running: cardiovascular, digestive, respiratory, and immune, among others. However, it wasn’t until the late 1980s that scientists discovered one of the more important systems of our body: the endocannabinoid system (ECS). This system was discovered through research on the plant Cannabis sativa which had been used for thousands of years. As compounds, called phytocannabinoids, were isolated from this plant and found to have multiple benefits in the brain and body, a researcher in the 1980s found out why they worked. She discovered that we have a system of receptor sites that run from the brain through the central nervous system and onto almost every organ. When our body produces cannabinoids (endocannabinoids) or we get them from plants (phytocannabinoids), these chemicals attach to those receptor sites throughout the body. The main function of this system is to get our body back into balance. Virtually everything that happens in our body is in some way affected by the ECS. If your ECS is optimally functioning your energy and mood are balanced, you have improved immunity, pain and inflammatory conditions are reduced. Research has also shown cannabinoids can balance brain activity that may improve seizure activity, tremors, focus, and memory. Because they work on pain receptors, research is seeing benefits for a variety of inflammatory conditions and autoimmune disorders. How do we improve and activate our ECS? Endocannabinoids can be produced by our body through a healthy diet that includes colorful fruits and vegetables, foods rich in probiotics (i.e. natural yogurts, kefir, and kombucha tea), dark chocolate, 16
foods rich in omega-3 (coldwater fish and flaxseed oil), high quality extra virgin olive oil, and some caffeine in the morning from organic coffee or green tea. Lifestyle activities that affect the ECS include regular exercise that you enjoy doing, stress reduction, and exposure to cold. The biggest explosion of research on the ECS has been looking at plant-based sources of cannabinoids. Although the study of hemp led to breakthroughs in what we know about the ECS, we have learned there are many other plants that can be used to give dramatic benefits to our health and well-being. These include magnolia bark, peony, ginger, echinacea, clove, and black pepper, among others. It is important to seek highquality, research-based products made by reputable companies to have the best outcome for optimal health.
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PLATE CHANGE
Herbs for Focus BY SALLY KARLOVITZ, CN
WHETHER THEY’RE STUDENTS who want to boost brain function before a test, professionals who want to enhance focus during the day, or older adults who want to slow memory loss as they age, thousands of people are using cognition-boosting herbs, or nootropics, to improve their brain health. In general, nootropic herbs can help improve learning, shortterm memory, retention, and creativity; enhance resistance to effects of stress; and protect brain cells. Here are four of the best nootropic herbs available.
BACOPA Historically used in Ayurvedic medicine as a restorative, Bacopa enhances several aspects of brain health and function. Bacopa supports memory, concentration, focus, and the ability to process visual information. The active compounds in Bacopa, bacosides, function like antioxidant and anti-inflammatory compounds, protecting brain cells. Bacopa is also useful for relieving anxiety, helping to keep the mind calm but focused.
GINKGO BILOBA Ginkgo biloba extract, commonly used in adults, has been shown to increase blood flow to the brain, which improves transmission of nerve impulses. Research on ginkgo shows that it has a positive effect on memory and cognitive performance. Ginkgo is also a potent antioxidant, which means it protects brain cells and combats free radical damage, which may play a role in development of Alzheimer’s and other forms of dementia.
GREEN TEA Caffeine and L-theanine are both found in green tea. We know caffeine is a stimulant, but L-theanine’s action makes the caffeine response a little more balanced. One study found that a combination of moderate levels of L-theanine and caffeine significantly improved accuracy during task switching, and improved self-reported alertness. L-theanine by itself is commonly used for relaxation and stress, but it works without sacrificing alertness. Research on L-theanine has shown that it can help
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RHODIOLA Rhodiola is a known adaptogen that normalizes body functions and increases the body’s ability to resist the damaging effects of stress. Research done on rhodiola has been geared towards improving physical and mental performance. Clinical studies have shown that it can enhance concentration, memory, and overall mood, and it may help delay fatigue and improve energy use during exercise. One research review found that rhodiola may hold promise as an aid for enhanced physical and mental performance. Rhodiola is also rich in compounds called phenols which have strong antioxidant properties. Like any part of the body, the brain is subject to fatigue, disease, and aging. Optimal brain function depends on a diet of natural foods, balanced with supplements, adequate rest, and physical and mental exercise.
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The Healthy Edge
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IF YOU WANT TO KEEP YOUR RESOLUTIONS THIS YEAR, THE KEY ISN’T TO CHANGE YOUR GOALS, BUT YOUR MINDSET.
Photo: Monster Ztudio/adobestock.com
BY MICHELE BURKLUND, NMD
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The new year is an exciting time, full of possibilities and potential to make a real change in our lives. But despite the best of intentions, many of us have a hard time getting started. In fact, a shocking study from U.S. News and World Report showed that 80 percent of New Year’s resolutions will fail by February. Why? Because our focus is on the goal itself, rather than the mindset, feelings, and intentions behind it. This step-by-step guide will give you the tools you need to create lasting change, to replace habits with meaningful rituals, and to thrive in 2021 and all the years ahead.
Photo: Monster Ztudio/adobestock.com
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Be passionate: When
thinking about setting a goal, ask yourself how much you really want it. Choose a New Year’s resolution that is not only practical, but creates positive feelings and emotions. A well-known study from the University of Pennsylvania discovered that “grit” is a key attribute for attaining goals. Grit, which is defined as having both the perseverance and passion for a long-term goal, is an important predictor for long-term success. For example, let’s say your resolution is to “get healthy.” Now ask yourself how getting healthy will make you feel. What do you see yourself doing once you achieve your goal? Keep in mind that less is more when deciding which goals to pursue. The more goals you focus on at a time, the more scattered your focus becomes. Personal Exercise: Choose one goal. Write down how you would feel when you achieved it, then write down what you would do if you achieved it.
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Define it: Now that you have a New Year’s resolution that you’re passionate about, it’s time to break it down into small actionable steps that will create profound change over time. The famous saying by Lao Tzu is still relevant today: “The journey of a thousand miles begins with one step.” Continuing with the example of “get healthy,” break this goal down into smaller parts focusing on nutrition, exercise, and overall wellness, making this large goal seem more attainable with a clear plan of action. Some examples could include adding one serving of greens into your daily meals, starting a daily food journal, going for 20-minute walks 4 days a week, working with a fitness trainer once a week, having a nutrient-dense, home-cooked meal twice a week, or practicing mindfulness for 10 minutes each morning. Personal Exercise: Write down 5 actionable steps that will help you to achieve your goal.
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Set a date: Having clear and
measurable goals will set you up for success. Over 2,000 years ago, the philosopher Aristotle detailed this approach by stating “First have a definite, clear, practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends: wisdom, money, materials, and methods. Third, adjust all your means to that end.” The modern twist on this ancient method goes by the acronym “SMART,” which stands for Specific, Measurable, Actionable, Reasonable, and Timely. A recent study published in the Journal of Health Education and Teaching found that the SMART approach was successful in preventing weight gain in a group of college students who used it. The study also confirmed that having a passion or a clear motivation improved outcomes, as did consistent monitoring. Personal Exercise: Write down measurable actions to achieve your goals within a clear timeframe.
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Adjust accordingly: Reaching a goal is never a straight road. Socrates said “failing down is not a failure. Failure comes when you stay where you have fallen.” Focus on
progress rather than perfection. Allow yourself to approach failure with a new mindset—see it as part of the journey, and continue forward. Personal Exercise: Take 15 minutes each week and go over the actions you performed that got you closer to your desired goal. Next, write down the actionable items that you didn’t get done and then write what held you back and what you will do moving forward.
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Be conscious: This is easier
said than done because many of our biggest obstacles are unconscious actions, such as grabbing the chips while watching TV or going straight for the soda at the grocery store. Think about the feelings or routines that bring about these unhealthy behaviors. The more you become aware of them, the better you will be at stopping them. Personal Exercise: Write down your “triggers” or times/activities that tempt you to veer off course.
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Feel grateful: It has literally
been proven that a grateful mindset can improve many aspects of your life, from your stress level and The Healthy Edge
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mood to your blood pressure. A study published in the Journal of Personality and Social Psychology found that a grateful outlook improved both psychological and physical well-being among its participants. Counting your blessings is also an important attribute for reaching your New Year’s resolution by helping to keep you positive through the challenges that might arise along the journey. Personal Exercise: List 5 things that you’re thankful for each day.
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Visualize: This has long been a
secret to success among Olympic athletes, and a study from the Journal of Sports Science & Medicine even showed that the powerful practice of mental imagery along with physical training was able to minimize the risk of injuries, physiological stress, and overtraining while improving muscle strength. Your brain doesn’t know the difference between a visualization and reality Personal Exercise: Take several minutes each day and visualize yourself as if you have already achieved your goal, and focus on the feelings that accompany it.
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Replace habits with inspiring rituals: A ritual is
an intentional set of actions done with a purpose—something that goes beyond just the action itself. A habit on the other hand, is an unconscious action done from repetitive actions. By creating rituals, you’re adding more meaning into your life, your focus is on the power of that moment, you’re enjoying and even celebrating each action, and you’re mindful during the entire routine. For example, if you find yourself repeatedly hitting the snooze button on the alarm, taking a quick shower and not remembering if you shampooed your hair, or mindlessly eating your breakfast while stuck in traffic, these are all habits that can be replaced with intentional and empowering rituals instead. Try choosing the music or sounds you want to hear as you wake up, begin practicing mindfulness meditation for 10 minutes each morning, place some eucalyptus inside your shower to awaken your senses, make a delicious breakfast smoothie packed with protein and phytonutrients, or practice being present during your morning commute.
Personal Exercise: Design your morning ritual with purpose and meaning from the time you wake up to the time you begin your day.
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Create a mantra: Mantras have
been used for thousands of years to help set intentions, clear the mind, and energize a thought. Creating a mantra to help you reach your goal will help set that intention, keep you focused, and bring awareness to it. In fact, a pilot study from India that evaluated the effect on mantras related to overall well-being, stress, and depression recruited students from top-ranking colleges to select a mantra of their choice and listen to it for a period of time. The study found that the students who listened to their selected mantras had both an improved level of psychological well-being as well as clarity of mind. For this exercise, a mantra can be a word, a prayer, a statement, or even a sound—something that resonates with you to help you on your journey that you can repeat throughout the day either silently or out loud. Personal Exercise: Create your own mantra and repeat it throughout the day.
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STOP FUELING THE FLAMES THINK OF CHRONIC INFLAMMATION LIKE A RIVER—SUBTLE, BUT OVER TIME IT CAN CARVE MOUNTAINS. IT SHOWS UP IN HEART DISEASE, TYPE 2 DIABETES, BRAIN HEALTH DECLINE, AND MORE. DISCOVER HOW NATURAL THERAPIES CAN HELP TAME THE FLAME. BY MICHELE BURKLUND, ND
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hich came first: the chicken or the egg? For a long time, research identified chronic inflammation as a symptom of many diseases, but only in the past decade or two has it been linked to the cause of many illnesses. The body’s natural inflammatory process is beneficial because it promotes healing in the case of tissue injury and infections—but when there’s a chronic unresolved issue, it turns destructive. Chronic inflammation can occur for a number of reasons, including autoimmune conditions, obesity, and unresolved infections. Here’s a closer look at three conditions associated with chronic inflammation, followed by three powerful anti-inflammatory nutrients.
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The Healthy Edge
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Cardiovascular Disease Cardiovascular disease—a generalized term that encompasses many diseases that affect the heart and blood vessels— is the number one cause of death in the United States, with stroke and heart attacks being two of the most common consequences of long-term cardiovascular disease. The underlying cause of cardiovascular disease can be high blood pressure, an unhealthy cholesterol profile, a high-sugar diet, obesity, chronic stress, smoking—and inflammation.
Type-2 Diabetes More than 29 million people in the United States have type 2 diabetes. That’s roughly 10 percent of the entire population. Type 2 diabetes occurs when the body can’t use insulin efficiently. Insulin, a hormone produced naturally in the pancreas, is a key player in helping the body transport sugar from the bloodstream into cells for energy. Imagine a two-lane road that is cut down to one lane, creating a traffic jam. This is what happens when the body can’t move glucose out of the blood because of insulin resistance. At the same time, the pancreas tries to overcompensate by making more insulin to reduce the amount of glucose in the
blood. Continuous high levels of glucose in the blood can then lead to increased levels of advanced glycation end-products or AGEs, which are essentially a chemical reaction between sugars and proteins. AGEs have been linked to chronic inflammation and damage to both tissues and organs.
Neurodegenerative Diseases Neurodegenerative diseases include such brain-related conditions as Alzheimer’s, Parkinson’s, and Huntington’s disease, all of which progressively
worsen over time. These diseases originate in the central nervous system (brain and spinal cord), where they degrade the neurons and supporting structures, causing irreversible damage. Common symptoms can include muscle weakness, confusion, memory loss, and impaired mobility. According to the journal Environmental Health Perspectives, risk factors for neurodegenerative diseases include genetic predispositions, age, inflammation, metabolic conditions, diabetes, stress, and infection.
Are You Inflamed? Your doctor can diagnose chronic inflammation with a blood test. The most common inflammatory markers requested in tests and used as benchmarks in clinical trials include:
* C-REACTIVE PROTEIN (CRP): This is measured because levels can in-
crease just two hours after the onset of an inflammatory response.
* ERYTHROCYTE SEDIMENTATION RATE (ESR): This is a generalized indicator that there’s inflammation in the body.
* INTERLEUKIN 6 (IL-6): This chemical is active only during the inflammatory response, so if it’s on the rise, it’s a sign of inflammation.
How to Combat Chronic Inflammation
❷ Nattokinase
The good news is that there are many natural ways to tame chronic inflammation and reduce your risk of developing these inflammatory diseases. Here are three of the best:
Nattokinase is an enzyme made from fermented soybeans. This powerful supplement benefits cardiovascular health and joint inflammation. Specifically, this enzyme destroys a sticky substance that allows plaques to adhere to arteries. This process is also responsible for its anticlotting action, which helps reduce the risk of heart attacks and strokes.
❶ Curcumin A yellow-orange pigment found in the Indian spice turmeric, curcumin has been studied as a potential treatment for inflammatory conditions from arthritis to Alzheimer’s disease. Unlike pharmaceuticals that target just one pathway of inflammation, the unique chemical composition of curcumin provides it with a special ability to target multiple pathways of inflammation. Current research has found that curcumin has a positive effect on C-reactive protein, an important blood-test marker for systemic inflammation. Dose-escalating clinical trials of curcumin have found that 12 grams a day for over three months is safe. A study performed at the University of Texas M.D. Anderson Cancer Center found that black pepper helped to improve the bioavailability of curcumin, so look for curcumin supplements that include black pepper in their formulas. 24
❸ Boswellia Boswellia serrata, commonly known as frankincense, has
r
been used for centuries in both religious ceremonies and for its powerful anti-inflammatory actions. Since ancient times, the resin of the Boswellia serrata tree has been used in the treatment of arthritis and other types of pain. Science is now able to back up these folk-medicine claims by proving that this fragrant compound is able to block 5-lipoxygenase, an enzyme that can activate inflammation. A study published by the Journal of Surgical Neurology International assessed the combined healing properties of Boswellia and curcumin and revealed that the combination was more effective than the pharmaceutical diclofenac in treating osteoarthritis.
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Basic 3: Starting a Basic Supplement Program BY MARY ANN O’DELL, MS, RDN
BETWEEN DIETS, LIFESTYLE CHOICES, body types, and personal convictions, the health landscape continues to change and grow. There is simply not one diet that works for everyone. But there are some basic good choices that all of us can make on a daily basis: • Eat plenty of fresh fruits and vegetables daily. • Choose healthy fats (avocado, olive oil) instead of processed fats (hydrogenated oils, margarine). • Go with whole grains instead of processed refined-grain products, or cut out grains altogether. • Choose grass-fed lean meats or nutritious meat alternatives.
1) DAILY MULTIVITAMIN/MINERAL
• Avoid sugar and sugary foods as much as possible.
Nutrition experts agree that taking a multivitamin is a good step for overall general health. Taking a full-spectrum multi every day ensures that your minimum nutritional needs are being met when your diet may be lacking or your stress levels are high. When choosing a multivitamin/multimineral, consider these questions: • Do you want a one-a-day, or are you willing to take 2–3 doses per day to get more nutrients?
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While many American’s say they strive to eat healthy, for most of us, it’s nearly impossible to eat right at each and every meal. Busy lifestyles, jobs, kids, stress…they can all affect the way we eat. Because of this, the standard American diet doesn’t provide all of the essential nutrients we need in sufficient quantities to maintain optimum health. While supplements aren’t a replacement for a healthy diet, they can offer a means to fill in the gap where the diet may be lacking on a daily basis. Here are 3 starter supplements that most Americans could benefit from taking:
• Do you want a gender-specific formula that can offer a more tailored approach—for men and women? • Do you want tablets, capsules, gummies, or liquid? Answering these questions can help narrow down the right formula for you. Be sure to choose products without unnecessary artificial ingredients or sweeteners.
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2) VITAMIN D Vitamin D is essential for calcium absorption and bone health. Low levels of vitamin D have been associated with cognitive impairment, more rapid weight gain, and increased incidence of depression. The recommended daily intake of vitamin D is 15 mcg (600 IU) for teens and adults, and 20 mcg (800 IU) for adults over 70 years old. Research suggests that most Americans do not
consume these levels in their diets, and much research done with vitamin D utilizes levels greater than 1,000 IU.
3) OMEGA-3s Omega-3s are essential fatty acids involved in numerous roles in the body. They provide a source of energy, insulate your body against heat loss, and promote heart health. They’re also the building blocks of all cell membranes. Deficiencies of omega3s can result in dry eyes, mood swings, poor
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memory, poor circulation, and heart problems. If your weekly diet doesn’t include an adequate intake of fatty, coldwater fish or omega-3-rich seeds such as chia and flax, supplementation may be a good idea. These three supplements are suggested for more than just preventing deficiencies—they can help support optimum health. As with all supplements, any new product you decide to take should be discussed with your health care provider.
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The Healthy Edge
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pure beauty
By Sherrie Strausfogel
witch hazel: a skin-healing wonder Clean and clarify your complexion, and calm under-eye puffiness with witch hazel.
W
ant the ultimate in clean skin? Just a simple swipe or spray of toner removes any last traces of dirt and impurities stuck in your pores after you wash while also killing bacteria that can live within the pores. Toning balances the skin’s pH level, which makes it less prone to irritation, reduces acne and blackheads, prevents ingrown hairs, and evens skin tone. Toning also shrinks pores, refreshes, hydrates, and prepares skin for a serum or moisturizer. The time-honored medicinal plant, witch hazel (Hamamelis virginiana), continues to be the standard ingredient in many toners. Native to North America, witch hazel was used by indigenous tribes to fight swelling, sores, and infections. The bark and leaves of the witch hazel plant contain antioxidant polyphenols and tannins that are used to make this skin healing astringent. Plus, witch hazel is high in proanthocyanidins that have antiviral effects. Witch hazel offers benefits over other beauty ingredients because it’s completely natural and free of environmental pollutants, irritating ingredients, fake fragrances, and other contaminants. “It’s the power in all of our toner products,” says Bryan Jackowitz, president of Humphreys Witch Hazel Skincare. “The natural botanical power of certified organic witch hazel effectively removes excess oils and impurities in a natural way, without using artificial ingredients like salicylic acid, high levels of denatured alcohols, alpha or beta hydroxy acids, or benzoyl peroxide. In addition to cleansing and toning, witch hazel helps to soothe skin irritations due to environmental exposure or use of harsh skincare products. Another beauty use and makeup artist secret is to use witch hazel toner to reduce under eye puffiness and to set makeup after application.” Toners can also be used for a quick refresh throughout the day. Refrigerate your toner, close your eyes and spray, or put a few drops of cooling toner into the palms of your hands and then press them into your face. With all these skin benefits, isn’t it worth the extra step in your skincare regimen?
Stay cool as a cucumber, no matter the weather, with Thayer’s Cucumber Witch Hazel Facial Mist. This gentle mist is derived from a time-honored formula, developed to cleanse, tone, moisturize, and balance the pH level of skin. In addition to containing soothing cucumber essence and certified organic aloe vera, this unique blend also contains certified organic, non-distilled Witch Hazel to bring a natural glow to skin.
Tone skin all over with The Grandpa Soap Co. Witch Hazel Soap. This hardworking soap bar is made with pure, simple ingredients. The astringent property of organic witch hazel is enhanced by relaxing lavender in a mild formula that gently tones and rejuvenates skin.
Soothe skin and clear blemishes with Desert Essence Blemish Touch Stick. This skin-clearing solution is formulated with pure Australian tea tree oil, witch hazel, chamomile, and lavender. The cleansing and soothing formula helps diminish blemishes, soothe insect bites, and calm other skin imperfections. Available in a perfectly portable roller-ball bottle.
Awaken and refresh skin with Derma E Hydrating Hyaluronic Mist. Witch hazel, hydrating hyaluronic acid, and nourishing rosewater work together to cool and restore skin’s moisture levels. This refreshing mist instantly cools and rehydrates thirsty skin anywhere on the face and body.
Revitalize your skin with Earth Science Aloe Vera Complexion Toner & Refresher. This non-drying, alcoholfree toner helps to moisturize with the richness of aloe vera, panthenol, and hyaluronic acid. Utilizing a blend of antioxidants and soothing plant extracts including vitamin C, witch hazel, and sea kelp, this toner and freshener helps leave your complexion soft and hydrated.
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Mushroom Mycelium Capsules
LION’S MANE Memory & Nerve Support*
Lion’s Mane supports not just cognitive function and immune response, but also mood and sleep.* In human clinical trials, Lion’s Mane supported a balanced mood, emotional stability, and increased the experience of restful sleep.*
Find Your Mushroom™ at your local health food store and online at HostDefense.com
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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clean eating
are you using the right type of milk?
How to make sense out of all the options in the dairy aisle.
Q:
I think milk is causing my digestive upset and sinus congestion. But I’m not sure if all milk products cause me trouble, or if I’m just choosing the wrong type of milk? —Annabelle, Portland, Ore.
A:
First, let me say up front that our bodies have similar difficulties with handling certain proteins in milk as they do dealing with the gluten in wheat. In fact, cow’s milk is the number one food allergy in the United States, and milk allergies contribute to a wide variety of digestive issues, including diarrhea, cramps, bloating, gas, and gastrointestinal bleeding, as well as many cases of asthma, autism, sinus congestion, nasal congestion, recurrent ear infections, and skin rashes.
Did You Know?
Cow’s milk is one of the most common food allergies in the United States.
If you think that you have a health issue associated with drinking milk, I recommend that you stop consuming all dairy products to see if that alleviates or lessens your symptoms. If you respond positively to milk elimination, you can try different types of milk to find out if there’s one you can tolerate. Or you may discover that life is just better without dairy altogether. Keep in mind that most of today’s cows aren’t the same as the cows from our great grandparents’ time. Modern cows have been bred to increase milk production and sometimes are injected with genetically modified recombinant bovine growth hormone (rBGH) (also known as recombinant bovine somatotropin or rBST). They’re also typically raised on feed that contains genetically modified organisms (GMOs). All of these factors can produce problematic milk. Some people who can’t tolerate conventional milk do better with natural alternatives. And it’s important for anyone who drinks or cooks with milk to understand all the different options and how they differ. Here’s a handy guide:
A2 There are two main types of the beta-casein protein found in milk: A1 and A2. Conventional cows’ milk contains both, while A2 comes from cows that naturally produce only A2. Research has shown that the A2 protein does not cause digestive discomfort for some people, so A2 milk may be an option for people who aren’t allergic to cows’ milk, or who haven’t been medically diagnosed with lactose intolerance. While it is free of added hormones, rBGH, and antibiotics, A2 milk is not organic, meaning it comes from cows fed conventional feed. A2 Milk has 30
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By Melissa Diane Smith
been available in Australia for more than a decade, but it still relatively new to the U.S.
Lactose-free Lactose-free milk is enriched with lactase, an enzyme that helps break down lactose, the naturally occurring sugar in milk. When your body is deficient in lactase, you might experience lactose intolerance symptoms such as gas, bloating, or diarrhea after you eat milk products. Some people notice an improvement when they consume lactose-free milk. They also notice that the milk tastes sweeter. To avoid GMOs and pesticides, look for organic lactosefree milk, such as Organic Valley.
A WORD ABOUT MILK ALTERNATIVES Unlike milk, which comes from animals, milk alternatives are derived from plant foods. If you have a milk allergy, you can find substitutes made from almonds, cashews, coconut, hazelnuts, flax, rice, or soy in natural food stores. Beware: Each of these can be allergenic to some people, so be careful about the substitute you choose. Also, many milk alternatives are sweetened with sugar or other sweeteners. For blood sugar and weight control, look for unsweetened varieties.
Goat Milk While the fat content of cow’s milk and goat milk is similar, the fat globules in goat milk are smaller, making it easier for the body to digest. It is also lower in lactose than cow’s milk, and it contains mostly A2 casein, with only trace amounts of the major protein to which many people are allergic, A1 casein. The taste and smell of goat milk is different than cow’s milk, and may take some getting used to. You can use it as a substitute for milk in recipes, but bear in mind that when heated, it often has a distinct “goat” flavor, so it often works better in cold dessert recipes. Meyenberg is a brand of goat milk.
rBGH-free Recombinant bovine growth hormone, which was developed from genetically engineered E. coli bacteria, is injected into some cows to increase milk production. Though farmers are not required by law to label whether or not their cows are treated, many producers who do not treat their cows include “rBGH-free” on their label. This is important information to know because rBGH has been banned in Europe and Canada, and cows that are given rBGH injections are more prone to numerous health problems.
The rBGH-free/rBST-free label only lets you know that the milk comes from cows that have not been treated with the hormone. It does not tell you anything about the type of feed the cows were fed.
brands include Horizon and Organic Valley. Other good organic brands can be found on the Dairy Report and Scorecard on the Cornucopia Institute website (Cornucopia.org).
Non-GMO Project Verified
Grass-Fed
Non-GMO Project Verified milk goes a step further than rBGH-free milk: It comes from cows that are not treated with rBGH and that are also fed non-GMO feed. Some dairy farmers go to Non-GMO Project Verified on the pathway to becoming certified organic.
The term “grass-fed” is not regulated by the USDA, and some milk products with “grass-fed” on their labels aren’t derived from 100 percent grass-fed cows. That’s unfortunate, because grass—not grain or soy—is the natural food for cows. Grass-fed cows are healthier, and their meat and milk are more nutritious, than their corn-fed counterparts. Grass-fed dairy products contain higher amounts of beta-carotene, omega-3 fatty acids, and conjugated linoleic acid. And the manure from pasture-raised cows replenishes the soil, improving the quality of the crops grown in it, which in turn reduces erosion and water pollution. Look for products labeled “100% grass-fed.”
Organic According to organic regulations put in place by the U.S. Department of Agriculture, USDA organic milk must come from cows that have not been treated with antibiotics and have not been given hormones—for either reproduction or growth. Additionally, at least 30 percent of the cows’ diet must come from pasture. (That’s the minimum. Farmers in more temperate regions are expected to let their cows graze on pasture as much as possible.) And the rest of the cows’ feed must be grown without chemical fertilizers, pesticides, or GMOs. Organic milk
My take: If you’re going to use milk, seek out organic and 100% grass-fed brands, such as Maple Hill 100% Grass-fed Organic Milk. Grass-fed gives you the best nutrition, and organic is the best way to avoid GMOs and pesticides. The Healthy Edge
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natural gourmet
miami made healthy
T
he South Beach Diet may be slimming and clean, but many traditional Miami eats aren’t so healthy. Miami cuisine, with its strong Cuban influence, features lots of pork, breads, and fried foods. Think of the classic Cubano sandwich— fatty salami, salty pork, and layers of cheese on white bread that’s slathered in butter and grilled. Divine? Yes. Healthy? No. The trick is to capitalize on Miami’s input from Puerto Rico, Haiti, and Central and South America, and focus on the cleaner ingredients in these cuisines—tropical fruits, fresh vegetables, beans, rice, and seafood. Then slim down traditional recipes by halving the oil, marinating and grilling instead of frying, and swapping in healthier meats or vegan selections, like this cleaned-up version of traditional mofongo
By Lisa Turner
Try this slimmed down and cleaned up version of an iconic Miami dish. VEGAN MOFONGO Serves 4 Mofongo, a Puerto Rican specialty, is made of fried plantains and chicharrónes—basically, fried pork rinds—smashed together with garlic and shaped into a small mountain. It’s served as a starchy side or a base for main courses, and is traditionally topped with a heavy pork stew. Our version roasts the plantains instead of frying, and replaces the fried pork with crumbled tempeh for a leaner, vegan dish that’s every bit as delicious. Serve as a side for any meal, or topped with a hearty vegan stew. Plantains—a starchy, low-sugar relative of bananas—are tricky to peel: Slice off the ends, then cut the peel lengthwise along the grain. If you can’t find plantains, substitute hard, green bananas. 2 large or 3 medium green plantains, peeled and sliced 4 Tbs. olive oil 4 oz. crumbled tempeh 1 tsp. smoked paprika ½ tsp. smoked salt or sea salt ¼ tsp. black pepper Dash liquid smoke (optional) 4 garlic cloves, finely minced 1. Preheat oven to 400°F. Line a baking sheet with parchment. 2. Toss plantains with 2 tsp. olive oil and arrange on baking sheet. Bake 15 minutes. Turn slices over, and bake 10–15 minutes more, until lightly browned and soft. 3. While plantains are roasting, combine tempeh, paprika, salt, pepper and liquid smoke, if using, in bowl, and toss to mix. Heat remaining olive oil in large, heavy skillet, and sauté tempeh until lightly crispy and brown. Transfer to a plate, and set aside. 4. Remove plantains from oven, transfer to separate bowl, and mash well. Stir in garlic and tempeh. Press into small round bowls to form rounded mounds, or form by hand. Serve immediately. Per serving: 340 cal; 7g prot; 17g total fat (2.5g sat fat); 47g carb; 0mg chol; 300mg sod; 3g fiber; 20g sugars
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p
Solaray
Oil of Oregano Traditionally used to help support immune system response.* Helps maintain healthy intestinal flora.* Pure oregano oil extract in a base of extra virgin olive oil.
OM Mushroom
Superfoods Mushroom Coffee Latte or Hot Chocolate Hot Chocolate Blend is made with Dutch cocoa, Lion’s Mane, Reishi, Chaga & Turkey Tail, plus Ashwagandha for centering.* Coffee Latte Blend is made with Arabica coffee, Lion’s Mane, Reishi, Cordyceps & Chaga, plus Astragalus for energy.*
Herbion Naturals
Buried Treasure
Zinc, Echinacea & Vitamin C Lozenges
Adult’s Daily Immune Wellness
Naturally supports the immune system.*
Plant sourced ingredients to help boost the immune system.*
Provides antioxidant protection.* No artificial sweeteners, flavors or colors.
Daily formula with vitamin C, elderberry, mushrooms & EpiCor whole food fermentate.
Natural orange flavor.
Helps you stay well.*
Vibrant Health
Green Vibrance Plant-based daily superfood with probiotics, antioxidants, adaptogens + immunity boosters.* Supports nutrition, digestion, circulation and immunity.* With cereal grasses to help alkalize the body.*
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Only Natural
Premium Elderberry Extract Immune support.* 10:1 concentrated black sambucus extract. Can be used by adults and children.
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PLATE CHANGE
It begins with ONE™
ONE™
Multi-Vitamin • The ultimate one-a-day multivitamin with minerals. • Provides a high potency B complex and C to help when the body is under stress and to support energy production.* • Provides minerals in chelated and citrate forms for maximum utilization. • Supplies antioxidant nutrients which protect cells from damage.* • Double Action Timed Release formula ensures a uniform time release.
Akin’s
Pure Collagen Peptides
Supports healthy skin, hair, nails and joints.* Supplies 20g grass-fed, pasture-raised collagen per serving. Unflavored & unsweetened. Dissolves in hot or cold liquids.
*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 *These statements havepersons not been evaluated by the Food & Drugself Administration. These areyou. not intended diagnose, treat, cure, or prevent any disease. This information is presented as medical advice. Because and circumstances can vary, treatment may not products be right for Consult atoqualified information for andadvice is not meant to replace advice. Because persons and circumstances self treatment healthgeneral care practitioner pertaining to anymedical particular person or case or before beginning any can newvary, exercise, diet, or may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular personprogram. or case orUse before beginning diet, or supplementation program. Use products only per label direction. supplementation products onlyany pernew labelexercise, direction.
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