Akin's Healthy Edge MAR2019 by HFAI

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March 2019

SIMPLE SPRING

detox

Give your liver some

LOVE

with MILK

THISTLE P. 24

HOW TO DO AN AT-HOME

CLEANSE + REVITALIZING JUICE RECIPES!

Probiotics 101

OUR HANDY GUIDE TO GOOD GUT BUGS

7BREATHE BETTER NATURAL WAYS TO

Unscrambling

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plus

HOW MUCH Water DO YOU REALLY NEED? 1/29/19 8:49 AM

What’s New TruRoots

Quick Cook Quinoa & Brown Rice Blends Quickly prepare a nutritious side dish for the whole family in only 60 seconds. These uic coo blends are made from S organic, on ro ect erified grains. Roasted Garlic gives the grains a delicious flavor the whole family will love. Vegetable Medley offers robust flavors with grains and a tasty assortment of organic vegetables.

Picnik

Butter Coffee Creamer With a taste reminiscent of classic half and half creamer, but with ero grams of sugar, icni introduces new Butter Coﬀee Creamer. Made from the highest uality blend of grass fed butter, T oil, and grass fed whey protein, this convenient combination mixes easily into your morning drink, whether hot or cold!

Mary Ann O’Dell MS,RD

Dealing with Congestion

This is that time of year when the seasons are changing, trees start blooming, and weather changes can bring welcome warmth, or maybe an unwelcome cold. Sometimes it can be di cult to tell if what you are dealing with is a cold or allergies. In either case, congestion is a prevalent symptom and big nuisance. Fortunately, there are a variety of natural methods to help your body deal with congestion. 1. Cleanse the nasal passages. Using a saline wash and neti pot or using a natural nasal spray can help moisturize nasal passages, clear the sinuses, and reduce inﬂammation and congestion. 2. Ease congestion. Osha is an excellent herb for the lungs, acting as an expectorant, bronchodilator and decongestant. It can help ease cough or make cough more productive, and it helps to open air passageways in the lungs. Yerba Santa and licorice help to loosen phlegm. Oregano oil and garlic can be used to help ﬁght bacteria build up in congested areas, reducing risk for further infection. 3. Support immune system health. Echinacea, vitamin C and zinc, can help keep your immune system functioning at its best so you can recover faster. Keep taking these immune support ingredients to keep your immune system functioning its best.

Humm

Blueberry Mint Kombucha Enjoy this refreshing kombucha drink bursting with blueberry flavor and a lingering hint of mint. This fizzy brew doesn’t just taste great, but it also supplies a boost of probiotics and antioxidants to help balance the body, and when your body is in balance, you feel better! Made with organic and non-GMO ingredients. Gluten-free.

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Paragon PlusTM

CongestaleveTM • Immediate respiratory system support.* • With osha, yerba santa, garlic, oil of oregano, & more. • Concentrated liquid extract in convenient capsule form.

1/29/19 8:44 AM

What’s New Naturewise

Time Release Probiotics Daily Care Boost gut health and balance daily with Naturewise’s new Time Release probiotic. This advanced probiotic formula oﬀers WiseBiotics time release technology that protects probiotics from harsh stomach acids to deliver 15x more active cultures to the gut. Daily Care contains 150 billion organisms, including clinically proven strains for digestive and immune health.*

Hyland’s

Calm, Rest and Awaken Formulas Addressing some of the most common stress-related issues facing Americans, Hyland’s introduces new homeopathic formulas to help with sleep and energy.* Calm helps ease the symptoms of anxiousness, nervousness and irritability.* Rest offers natural relief of occasional sleeplessness and restlessness due to stress.* Awaken provides natural relief of fatigue, drowsiness, and irritability.* These formulas are stimulant/caffeine free and non-habit forming.

Zhou

Immune Gummies Zhou introduces a fun and tasty way to boost your immune system.* With a unique combination of 270 mg of vitamin C, rosehips, acerola, and bioflavonoids, Vitamin C+ is an immune system gummy booster that packs a punch to help you perform. Elder-Immune offers a 3-in-1 immune boost with elderberry, vitamin C, and zinc, all in a great tasting gummy.

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Vega

Cold Brew Coffee Protein & Energy Get the edge you need to power forward with Vega’s new plant-based protein blend. This formula oﬀers delicious taste and texture with ingredients to boost your protein intake and energy levels.* Each serving supplies 20g pea and algae protein, 3g MCT oil, 100mg natural caﬀeine, and maca. Ingredients are gluten free, non-GMO, and vegan.

RenewLife

Healthy Weight Probiotics + Prebiotics This unique new formula is designed to help support a healthy metabolism and weight loss.* It promotes digestion and regularity.* This formula supplies 20 billion organisms from 10 diﬀerent probiotic strains, plus plant-based organic prebiotics to stimulate growth of healthy gut bacteria.* It’s further enhanced with Svetol green coﬀee bean extract to help reduce body fat.*

Dr. Mercola

Organic Mitomix Seed Blend This premium, ready-touse blend of organic seeds supports a ketogenic diet for mitochondrial health. It’s made with a blend of flax seeds, whole husk psyllium, hulled hemp seeds, chia seeds, black sesame seeds, and black cumin seeds. This blend supplies antioxidants, fiber, lignans, and omega fatty acids. This crunchy blend with a slight nutty flavor can be eaten by itself, mixed into a smoothie, or sprinkled over yogurt, salads, and cereals.

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March 2019 Loaded Zoodle Bowl

p. 32

features 18 How to Do a Body Cleanse

Give yourself a thorough spring-cleaning—and maybe even lose weight—with this handy detox guide. We consulted the experts for their tips on cleansing regimens, juicing recipes, lifestyle changes, and more ways to tune up your system and get rid of toxins.

24 Boost Your Liver Health

Give this hard-working organ some love with our top 5 liver-supporting supplements and 10 favorite liver-boosting foods.

departments NEWS FLASH

SKIN SECRETS

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

Probiotics 101. Keep your gut in tip-top shape with these beneficial bacteria.

HERBAL ADVISOR

Angelica. This lesser-known botanical can help warm the tummy, stop gas, and ease coughs.

HEALING EDGE

EXPERT’S CORNER

Waterworks. How much water do you really need? Our expert weighs in.

GREEN SUPERFOODS

Green foods such as spirulina, chlorella, and wheat grass are packed with key nutrients.

SAVE THE BEES

Four ways that you can get involved in supporting these important insects.

BOOST MIND & MOOD A 3-step plan to beat the blues.

PURE BEAUTY

7 Ways to Breathe Better. How to clear congestion and open your airways naturally.

Nature has provided an array of effective weapons in the fight against wrinkles.

Strong, Healthy Nails. Simple tips to get your nails back to a perfect 10.

CLEAN EATING

Unscrambling Egg Labels. Don’t know cage-free from free-range? Here’s the scoop.

NATURAL GOURMET

One-Pot Miso Meal. Quick, easy, and packed with nutrients, this fast-fix bowl is the perfect on-the-go meal.

March 2019

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editor’s letter Spring Cleaning According to Karta Purkh Singh Khalsa, DN-C, RH, one of the foremost experts on Ayurveda and herbalism, “All holistic healing systems share two core concepts: ensuring that the body eliminates its metabolic wastes and ensuring that harmful substances don’t enter the body and wreak havoc.” That second part can be a little tricky in our increasingly toxic world, which makes the first part—ridding the body of toxins—all the more important. While “cleansing” and “detox” can conjure images of arduous regimens and fasts, it doesn’t have to be that way. There are small things you can do to clean up your lifestyle and support your body’s natural detoxification pathways. In “How to Do a Body Cleanse” (p. 18), writer Vera Tweed sat down with three notable experts in the field to get their take on detox-supporting foods, supplements, and more. From a simple 3-week cleansing plan to delicious juicing recipes, this article covers the basics with an emphasis on simple changes you can make to live a more toxin-free life. “Boost Your Liver Health” (p. 24) takes a deeper dive into the topic, highlighting ways to support our most important organ for detoxification. Featuring five potent supplements and 10 key foods, there’s something here for everyone who wants to improve their body’s natural cleansing process.

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

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

Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Donna Diamond Riekenberg 818-271-8956 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997

Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Accounting & Billing Yolanda Campanatto 310.356.2248 ycampanatto@aimmedia.com

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

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

THE HEALTHY EDGE. Vol. 10, No. 2 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.

March 2019

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newsflash

SPIRULINA

ENHANCES EXERCISE BENEFITS Spirulina, a type of blue-green algae, can boost the effects of exercise. In a study of 52 sedentary men who were overweight or obese, researchers tested the effects of a six-week exercise program, with and without spirulina. By itself, exercise reduced body fat and improved cardiovascular fitness,

369 CALORIES

but the benefits were

An average Zumba class burns about 369 calories, according to a study at the University of Wisconsin-La Crosse. The dance-style fitness classes are popular as a fun way to exercise to music, but they also fulfill the key elements of effective cardiovascular exercise. Because Zumba includes high- and low-intensity movement, the study found, it works much like structured interval training with high-intensity spurts, which has been proven to be more effective than jogging or other exercise at a steady pace. And, researchers were surprised to find that regardless of fitness level, everyone in a Zumba class works at a level that improves cardiovascular health.

SURPRISING WAY TO CLEAN BABY PACIFIERS Most parents wash or sterilize pacifiers, but this may not be the best cleaning method. When parents suck pacifiers to clean them, their children are less likely to develop allergies or asthma, according to research presented at the annual meeting of the American College of Allergy, Asthma and Immunology. “We believe the effect may be due to the transfer of health-promoting microbes from the parent’s mouth,” says study co-author and allergist Edward Zoratti, MD. Exposure to certain microbes in infancy stimulates development of the immune system.

greater with spirulina, and the supplement enabled men to exercise longer. The biggest effect of the supplement was seen in men who were obese. The tested dose of spirulina was 4.5 grams per day.

VITAL BRAIN

NUTRIENTS IDENTIFIED

Researchers at the University of Illinois at Urbana-Champaign have identified top brain nutrients for older people by using unusual techniques. Rather than asking study participants to recall what they ate, which can be unreliable, they tested blood for markers of various nutrients. And rather than giving people mental quizzes or memory tests, they used magnetic resonance imaging to evaluate how efficiently their brains were functioning. In a group of 116 healthy adults between the ages of 65 and 75, the researchers found these nutrients to be especially important for good brain function: omega-3 and omega-6 fatty acids, carotenoids, lycopene, riboflavin, folate, vitamin B12, and vitamin D. These appear to work together synergistically and are all plentiful in a Mediterranean diet full of fish, seeds, nuts, and a variety of different colored vegetables.

March 2019

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1 0 1 S C I T O I B probiotics RO 101 P supplement advisor

By Kim Erickson

The basics of good gut bugs

The The basics basics of of good good gut gut bugs bugs by by Kim Kim Erickson Erickson

W G

ut instincts. Go with

ithout aa healthy ithout healthy your gut. Having gut, the body can’t gut, the body can’t intestinal fortitude. receive the nourishment receive the nourishment All of these familiar sayings it to Your it needs needs that to function. function. Your suggest the gastroingut is home to billions of gut is home to billions of testinal system is the body’s bacteria (known collecbacteria (known collecseat of power. And it’s tively tively as as the the microbiome) microbiome) true—without a healthy that play aa key role in that play key rolereceive in gut, the body can’t everything from belly everything from belly the nourishment it needs to bliss mood. bliss to to your your mood.Your gut function properly. “There are hundreds of “There are hundreds of is home to billions of known uses for probiotics known uses for probiotics bacteria (known collecthat not only that include include only tively as the not microbiome) digestive help, but also digestive help, but that play a key rolealso in benefits against many benefits against everything frommany belly bliss health conditions, from health from the the to yourconditions, mood. common cold and asthma common cold and asthma “There are now hundreds to certain of cancer, to known certain forms forms ofprobiotcancer,”” of uses for says Jo A. Panyko, BS, says[supplements] Jo A. Panyko,that BS, not ics MNT, author of Probiotics MNT, author of Probiotics only include digestive help, for (powerofprobifor Health Health (powerofprobibut also benefi ts against otics.com). “Probiotics can otics.com). “Probiotics many internal health can help with your external help with your conditions, fromexternal the health as well. They have health as well. They have common cold and asthma been shown to help reduce been shown to help reduce to certain forms of cancer,” the of aging, the signs signs aging, improve improve says Jo A.of Panyko, BS, MNT, nails and hair, and even nails and hair, and even author of Probiotics for fight fight bad bad breath breath and and acne.” acne.” Health (powerofprobiotics. com). “Probiotics can also help with your external health as well. They have HOW MUCH been shown to helpDO reduce HOW MUCH DO YOU NEED? NEED? theYOU signs of aging, improve Research suggests Research suggests nails and hair, and even that you need that you need aa fight bad breath acne.” minimum of 1 and billion

minimum of 1 billion live live bacteria, bacteria, measured measured in forming units in colony colony forming units HOW MUCH (CFUs). Many people (CFUs). ManyNEED? people DO YOU find taking find that that taking that you Research suggests more—5 to more—5 to 50 50ofbillion billion need a minimum 1 bilCFUs—is beneficial, CFUs—is beneficial, lionespecially live bacteria, measured for especially for gastrogastroin colony forming units intestinal conditions intestinal conditions (CFUs). Many people find such as as irritable irritable thatsuch taking more—5 to 50 bowel syndrome. bowel syndrome. billion CFUs—is beneficial, especially for gastrointestinal conditions such as irritable 48 2018 • MARCH 48 bowel syndrome. MARCH 2018

•

SORTING OUT SORTING OUT PROBIOTIC PROBIOTIC STRAINS STRAINS Convinced that you need to be taking a probiotic supplement, but don’t know where to start? Use this Convinced that you need to be taking a probiotic supplement, but don’t know where to start? Use this guide guide to to common common strains—and strains—and their their key key benefits—to benefits—to help help you you find find aa formula formula that that meets meets your your needs. needs.

COMMON COMMON STRAINS: STRAINS:

WE WE LIKE: LIKE:

Lactobacillus Lactobacillus acidophilus acidophilus (L. (L. acidophilus) acidophilus) and and Bifidobacterium Bifidobacterium bifidum bifidum (B. (B. bifidum) bifidum) help enhance digestive and immune system health. Use L. acidophilus help enhance digestive and immune system health. Use L. acidophilus to to ease ease lactose lactose intolerance intolerance and and B. B. bifidum bifidum for for relief relief from from irritable irritable bowel bowel syndrome. syndrome. L. L. acidophilus acidophilus is is also also great great to to take take ifif you’re you’re coming coming down down with with aa cold. cold.

American Health Chewable Acidophilus and Bifidum, Natural Strawberry Flavor

Bacillus Bacillus subtilis subtilis (B. (B. subtilis) subtilis) is is aa spore spore probiotic—a probiotic—a robust robust strain strain that that stands up to heat, sunlight, and stomach acid. Research on stands up to heat, sunlight, and stomach acid. Research on B. B. subtilis subtilis shows shows that that itit helps helps alleviate alleviate diarrhea, diarrhea, vaginitis, vaginitis, allergic allergic skin skin conditions, conditions, high cholesterol, gas, and constipation. high cholesterol, gas, and constipation. Lactobacillus Lactobacillus casei casei (L. (L. casei) casei) is is noted noted for for alleviating alleviating antibiotic-induced antibiotic-induced diarrhea diarrhea and Clostridium difficile (C. diff) infections, as well as and Clostridium difficile (C. diff) infections, as well as inflammation inflammation in in patients patients with with rheumatoid rheumatoid arthritis. arthritis. One One study study showed showed that that L. L. casei casei lessened anxiety and promoted gut health in chronic fatigue lessened anxiety and promoted gut health in chronic fatigue sufferers. sufferers. Enterococcus Enterococcus faecalis faecalis TH10 TH10 comes comes from from lactic lactic acid acid bacteria bacteria (LAB). (LAB). Recent Recent studies have found that this novel form of LAB shows immune-boosting studies have found that this novel form of LAB shows immune-boosting activity activity that that is is more more than than six six times times greater greater than than traditional traditional LAB. LAB. Lactobacillus Lactobacillus plantarum plantarum (L. (L. plantarum) plantarum) has has been been shown shown in in studies studies to to enhance enhance immune function and overall health, especially among elderly people. immune function and overall health, especially among elderly people. Other Other research research supports supports its its use use for for improving improving memory memory and and age-related age-related memory memory loss. loss. Bifidobacterium Bifidobacterium longum longum (B. (B. longum) longum) helps helps tame tame inflammation inflammation and and lessen lessen food food allergies. allergies. Other Other research research shows shows that that B. B. longum longum eases eases depression depression and and anxiety, anxiety, while while also also helping helping the the body body handle handle stress stress more more effectively. effectively. B. B. longum longum helps helps increase increase the the amount amount of of available available tryptophan, tryptophan, which which is is aa precursor precursor to to serotonin. serotonin. Lactobacillus Lactobacillus reuteri reuteri (L. (L. reuteri) reuteri) helps helps reduce reduce symptoms symptoms associated associated with with gastroenteritis (stomach flu). It also colonizes the vaginal environment gastroenteritis (stomach flu). It also colonizes the vaginal environment and and fights fights off off unwelcome unwelcome bacteria bacteria and and yeast. yeast. Use Use itit to to help help restore restore vaginal vaginal health. health. GanedenBC30 GanedenBC30 is is aa proprietary proprietary strain strain of of Bacillus Bacillus coagulans coagulans (B. (B. coagulans). coagulans). Like B. subtilis, B. coagulans is a spore probiotic, and therefore Like B. subtilis, B. coagulans is a spore probiotic, and therefore survives survives the the journey journey through through the the intestinal intestinal tract. tract. It’s It’s often often used used to to help help stop stop diarrhea, diarrhea, including including traveler’s traveler’s diarrhea diarrhea and and antibiotic-induced antibiotic-induced diarrhea. diarrhea. It It also also helps helps promote promote immune immune and and digestive digestive system system health. health. Lactobacillus Lactobacillus rhamnosus rhamnosus (L. (L. rhamnosus) rhamnosus) is is useful useful for for treating treating aa variety variety of of health health issues, issues, including including dermatitis, dermatitis, obesity, obesity, diarrhea, diarrhea, digestive digestive gas gas and and bloating, bloating, vaginal vaginal yeast yeast infections, infections, depression, depression, and and anxiety. anxiety. Xylooligosaccharides Xylooligosaccharides (XOS) (XOS) isn’t isn’t aa probiotic probiotic strain, strain, but but aa type type of of prebiotic prebiotic fiber fiber that that feeds feeds your your gut’s gut’s good good bacteria bacteria and and improves improves digestive digestive health. health. Take Take itit with with probiotics probiotics to to improve improve their their effects. effects.

Youtheory Spore Probiotic Renew Life Extra Care Ultimate Flora Essential Formulas Dr. Ohhira’s Probiotics Solaray Mycrobiome Probiotic Adult 50+ Formula Jarrow Jarro-Dophilus Mood

Nature’s Way Primadophilus Reuteri

AFI LactoSpore Probiotic

Garden of Life Dr. Formulated Probiotics Fitbiotic Irwin Naturals Healthy Tract Prebiotic

March 2019

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herbal advisor

angelica

By Karta Purkh Singh Khalsa

How about an herb that warms the tummy, stops gas, and helps cough? Angelica might just fit the bill

ngelica root (Angelica archangelica) is a very common Western herbal medicine. The plant is part of a genus of about 60 species of tall biennial and perennial herbs in the parsley family (Apiaceae), native to temperate and subarctic regions of the Northern Hemisphere. Angelica grows to 8 feet, with large leaves, umbels of white or greenish-white flowers the size of a grapefruit, and bright green stems that are sometimes tinged with purple. Angelica is unique among the parsley family for its pleasant aromatic odor, distinctly different from fennel, parsley, anise, or caraway. It has been compared to musk or juniper. This tall, aromatic perennial has been cultivated since ancient times. In the wild, it likes to dwell in damp places, especially along streams, rivers, and ocean beaches, where there is plenty of sunlight. The thick taproot is the useful part, although the stems are eaten, similar to celery. In Northern Europe, the plant has been used as food and medicine since at least the 10th century.

Uses Angelica is warming, decongesting, aromatic, and bitter. Angelica is very widely used as a digestive aid, appearing in traditional digestive aperitif formulas. Its bitter, aromatic, warming qualities can stimulate appetite and help with indigestion, bloating, sluggish liver, or gas. The root also helps stimulate circulation, so it relieves menstrual cramps by warming, relaxing, decongesting, and stimulating flow. It can also bring on delayed menses or benefit PMS. For this purpose, combine angelica with hibiscus flower and rose petal. The circulation benefits lend it to migraine treatment. Angelica has a warming, expectorating effect on the lungs and can help soothe and heal asthma, bronchitis, 10

cough, and cold or flu. Historically, is has also been used to treat bladder infections and rheumatic conditions. As a hot diaphoretic tea, angelica will bring down fevers. In Germany, angelica root is included in the German Pharmacopeia, listed in the German Drug Codex, approved in the Commission E monographs, and, in tea form, included in the German Standard License monographs. In German pediatric use, angelica root is used for treatment of gastrointestinal disorders. A Commission E-approved stomach tea is formulated with 20 percent angelica root, 40 percent gentian root (Gentiana lutea) and 40 percent caraway seed (Carum carvi). A paper in Food and Chemical Toxicology reported that angelica has antiviral constituents that can help fight off Herpes simplex 1 and Coxsackievirus B3 infections. And a recent Chinese study found that angelica has an antianxiety effect comparable to Valium.

Dosage Donâ&#x20AC;&#x2122;t confuse European angelica with Chinese angelica (dong quai, or Angelica sinensis). The Ayurvedic species, Angelica glauca , also has similar properties. Angelica finds its way into Ayurvedic formulas for emotional balance. Nutmeg and gotu kola may be added to balance the connection between the heart and the mind. Itâ&#x20AC;&#x2122;s also common to add one quarter teaspoon of angelica powder to a basic female aging formula. A typical Western herbalism dose is 4 grams per day as a tea or in capsules. The standard tincture dose (1:5) is 0.5â&#x20AC;&#x201C;2 ml, three times daily. Angelica is considered safe, but prudence dictates abstaining during pregnancy. People taking angelica should avoid excess sun exposure because angelica can increase the sensitivity of skin to sunlight. However, the dose that produces this effect is extremely high in most cases, so just use due caution.

March 2019

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healing edge

7 ways to breathe better Simple, natural ways to clear congestion and irritants and keep the air flowing

ou can go weeks without food, days without water. But you won’t even last a few minutes without breathing. Even so, we tend to forget how important air is. Winter respiratory infections, sinus problems, allergies, pollution, asthma, and even stress and tension can make it hard to breathe easy. If your breathing is anything less than deep and full, try these seven tips to breathe better now.

Hydrate and humidify. Cold air and indoor heating can dry out delicate respiratory tissues, exacerbating respiratory illness and asthma and increasing the risk of sinus or upper respiratory tract infections. In winter months, or if you live in a dry climate, use a humidifier—the warm, moist air helps clear excess mucus from the lungs and sinuses and lessens irritation of the respiratory tract. Steam vaporizers are inexpensive and easy to maintain, and can be used with essential oils. Just add a few drops of eucalyptus, peppermint, pine, or spruce essential oil to the medicine cup on the mister, and infuse your bedroom or office with healing scents.

To prevent the growth of bacteria and mold, be sure to clean your humidifier properly—use equal parts of warm water and vinegar, and scrub off residue with a soft brush— and be careful not to over humidify, which can lead to mold growth. And stay well-hydrated, to keep the respiratory tract moist. If you’re sick of chugging water, try spiking it with juice, lemon or cucumber slices, or electrolyte-enhanced drink tablets or powders. Flush it out. Nasal irrigation, a traditional Ayurvedic treatment, has been used for thousands of years to treat congestion and sinus problems by removing mucus and debris from the nasal cavities. You can find a variety of nasal irrigation devices at natural grocers or pharmacies. Try a neti pot, a small ceramic pot specially designed to irrigate sinuses, or a squeeze bottle. Fill either one with 1 pint of lukewarm distilled water mixed with 1 teaspoon of sea salt. Don’t use tap water; it may contain low levels of bacteria and protozoa that can stay alive in the nasal passages and cause potentially serious infections. During the day, keep nasal cavities clear with sprays designed to moisturize and sooth sinuses. Look for a formula made with xylitol, a sugar alcohol derived from fruits and vegetables that’s been shown to reduce the risk of sinus infection. Use healing herbs. A variety of herbs and supplements can ease congestion, combat allergies, fight respiratory infections, and help you breathe easier. Butterbur, a shrub that grows in Europe and North America, has been used for hundreds of years in traditional medicine to treat cough, asthma, and breathing difficulties, and it’s been shown in studies to ease allergic rhinitis and other respiratory issues. Look for tinctures and capsules that are standardized for petasin and isopetasin, and choose a formula certified and labeled “PA-free,” meaning it’s free of liver-damaging pyrrolizidine alkaloids (PAs). Additionally, medicinal mushrooms, especially chaga, reishi, poria, and cordyceps, help promote healthy respiratory and lung function. And eucalyptus contains myrtol and cineole, compounds that have been shown to treat sinusitis and bronchitis; look for it in combination formulas with other respiratory herbs such as grindelia, peppermint, and wild cherry bark. Or make your own breathe-easy beverage: combine fenugreek, hyssop, juniper, and licorice, and sip as a soothing tea.

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By Lisa Turner

Get moving. Exercise may not sound appealing when VITAMIN C, a powerful antioxidant, has been linked to you’re already feeling like it’s hard to breathe—but asthma prevention; studies also show increased vitamin C moving your body can improve lung function and capacity, and can reduce wheezing, improve lung function, and protect clear congestion. Start small: take gentle walks, ride your bike, against bronchitis and sinusitis. or take a short hike. An elliptical trainer or step machine is FLAVONOIDS, a group of antioxidants found in a great way to exercise inside when cold weather may many fruits, vegetables, coffee, and tea, have exacerbate your symptoms. Work your way up to anti-inflammatory properties and can reduce the more vigorous exercises, such as skiing, racquetprevalence and severity of asthma and allergies. ball, jogging, or dancing. Aerobic exercise increases One of the easiest ways Pycnogenol, a supplement that contains a to breathe better is to retrain breathing rate and works the heart and lungs, your body to breathe in a mixture of flavonoids, is especially effective, and improving their endurance and helping the body way that improves has been shown to increase lung function and respiratory function. use oxygen more efficiently—which, in time, improve breathing. improves breathing. Running and other aerobic VITAMIN D protects against respiratory infecexercises also improve the tone of the diaphragm and tions and sinusitis, and low levels of vitamin D have been intercostal muscles between the ribs, which improves breathshown to impair normal lung function and exacerbate ing. If you’re short of breath from a virus, wait till you’re symptoms of asthma. completely well before exercising, then ease back gradually.

Healthy Tip!

Eat to breathe. A Mediterranean diet—rich in fruits, vegetables, legumes, whole grains, nuts, and seeds, with moderate amounts of dairy, fi sh, and poultry—has been shown to protect against allergic respiratory diseases, and diets rich in fruits and vegetables have been shown to reduce asthma symptoms. Other foods that boost respiratory health: FATTY ACIDS in fi sh, walnuts, flax, and hemp is * OMEGA-3 associated with improved lung function and decreased

symptoms of asthma. PINEAPPLE is rich in bromelain, which has been shown to * protect against sinusitis. ONIONS, CITRUS FRUITS, AND TEA are high in * APPLES, quercetin, an antioxidant that reduces inflammation and

helps prevent sinus problems. TOMATOES contain lycopene, an antioxidant that helps * reduce asthma symptoms and improves pulmonary function. PEPPER, GARLIC, ONION, GINGER, AND * CAYENNE HORSERADISH break up congestion, thin mucus, and clear

excess mucus. Take your vitamins. A handful of common vitamins are critical in preventing respiratory infections, reducing the risk of allergies and asthma, and improving pulmonary function. Some of the best: E is important for immunity, and has been shown to * VITAMIN reduce allergic airway inflammation and improve pulmonary

function. And in the Women’s Health Study of 38,597 women, the risk of developing chronic lung disease was reduced by 10 percent in women using vitamin E supplements.

Practice breathing exercises. One of the easiest, fastest ways to breathe better is to…breathe better. That means retraining your body to breathe in a way that increases lung capacity and improves respiratory function. Try this simple exercise: lie down in a comfortable position, and place your hands on your upper and lower belly. Then breathe in slowly through your nose to the count of five, letting your belly rise and fully expand as you inhale. Slowly breath out through your nose or mouth, letting your belly deflate and releasing all the air. Do this for at least 10 full rounds of inhaling and exhaling, gradually working your way up to 5 minutes, morning and night. While lying down is best, you can also practice this technique at your desk, or even standing in line at the grocery store. The idea is to make it a habit—so you’re breathing better all day long.

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The Healthy Edge

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expert’s corner

waterworks

By Emily Kane, ND, LAc

When it comes to staying hydrated, how much is really enough?

Is it true that everyone needs to drink eight 8-oz. glasses of water daily? —Gwyneth H., Orlando, Fla.

Actually, that’s a popular misconception. Some people are more active and need more water. Some need less. Your body is designed to let you know—despite all the advice you see from “experts,” thirst is still your best guide for how much water to drink daily. That said, many of us do not drink sufficient water to stay optimally hydrated, partly because we have so many other options. And a Diet Pepsi is often less expensive to buy than water, which is crazy!

Why We Need It Healthy bodies contain between 10–12 gallons of water, which is some 50–70 percent of our body weight. Blood is 85 percent water; muscles average about 80 percent water; and the brain clocks in at 75 percent water. Even our bones are 25 percent water. Besides its contributions to circulation and detoxification, water plays many key roles in the body, including helping proteins to fold (from amino acid chains into their functional structures), helping to make enzymes (the catalysts for all biochemical reactions), and helping cells respond to environmental stimuli. Without enough H2O, none of these systems can be healthy. Low water intake increases risk for kidney stones, bladder and colon cancers, and other health issues. 14

Hydration Strategies So, how much water is enough to drink? Again, let thirst be your guide. Contrary to popular myth, you won’t become dehydrated before your thirst mechanism kicks in. Some people, however, confuse thirst for hunger, so beware that urge to start snacking. Try a nice, cold glass of water instead. In fact, I strongly recommend drinking a big glass of water first thing in the morning to “open” the sense of thirst. Don’t chug water during meals, when you want the full, undiluted force of digestive enzymes working to break down food. If your urine is darker than pale yellow, you may need more water, although it’s normal for the first morning urine to be a bit darker and smellier. And vitamin B2 (riboflavin) will make the urine a bright yellow color for a while after you take it.

them when there are other options. If you like to travel with dried food, try to rehydrate it in water for 10–12 hours overnight before consuming. Rice cakes and jerky also demand more water intake, so factor that in if you enjoy these snacks. The ban on water at airport security checkpoints poses a challenge, but many airports now have water-bottle refilling stations that you can take advantage of after you pass through security. This is a much better option than buying water (or any other consumable) that has been stored in plastic. Hot beverages in plastic (Styrofoam is the worse) are especially noxious because heat (and freezing) will break down the petrochemicals in the plastic, which will then be absorbed into your tissues.

Avoiding Dehydration

The Bottom Line

Certain activities will reliably be dehydrating, including engaging in strenuous exercise (a great time to drink extra water), travelling by airplane, and eating dry or processed foods. The combination of elevation and high speed is extremely dehydrating while flying. Dried foods require water to be properly digested, and I don’t recommend eating

Trust your body. There is no life without water. Your instinct to stay hydrated will guide you. Avoid turning to food or other beverages when you’re thirsty—herbal teas “count” as water, but coffee, alcohol, and soda pop definitely do not. Ditching these common “substitutes” and sticking to plain old H2O will go a long way toward keeping your body hydrated.

March 2019

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Superfoods: Go for the Green BY MARY ANN O’DELL, MS, RDN DO YOU EAT ON THE RUN? Do you eat the recommended servings of fruits and vegetables every day? Spinach, broccoli, kiwi, apples, and other nutritious fruits and vegetables should form the foundation of a healthy diet, but research shows that most Americans do not eat enough of them. In America, we tend to emphasize fast, but not necessarily fresh. The result is that many Americans are not getting the full benefit of these nutritious foods. This is where greenfoods supplements come in. The term “greenfoods” means a variety of nutrient-dense plants and algae, including spirulina, chlorella, wheat grass, barley grass, fruits, and vegetables, carefully processed into fresh juices, powders, capsules, or tablets. They can be added to smoothies or yogurt, or found in bars and snacks. They offer a solution for filling in the gaps where the current diet is lacking.

BENEFITS OF USING GREEN FOODS: • Alkalizing—promote healthy pH balance in the body. • Antioxidant Protection—supplies a wealth of vitamins and phytonutrients that help protect cells against free radical damage. • Digestive Support—Green foods are a good source of enzymes, which support digestive health in the body. • Energizing—rich in nutrients and proteins that nourish the body, green foods provide a non-stimulating form of natural energy. • Protein Source—Green foods supply amino acids and protein that is easily digested and utilized by the body. • Vitamin and Mineral Source—Green foods provide a variety of vitamins and minerals in easily absorbed forms. • Source of Chlorophyll—Chlorophyll’s chemical structure is very close to hemoglobin, the oxygen-carrying protein and red pigment in human blood. Chlorophyll is often used as a blood builder and overall tonic.

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March 2019

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Secrets for Younger-Looking Skin BY SALLY KARLOVITZ, CN WOMEN OF ALL AGES STRIVE to keep their skin looking young. No one wants to look their age as they get older, as is evidenced by the increase in plastic surgery and Botox procedures. Wrinkles are the enemy in the fight for younger-looking skin. Fortunately, nature has provided an array of effective weapons in the fight against wrinkles. Here are just a few: Water. While not often considered as a nutrient, water is critical for beautiful skin. Water is involved in many functions in the body, including flushing out toxins, maintaining hydration, and supporting circulation— all functions that support healthy skin and overall health. Antioxidants. Some experts believe that signs of aging are related to the oxidation and breakdown of skin cells. Antioxidants, including vitamins A, C, and E, help protect our cells against oxidative damage. An extract from muskmelon, rich in antioxidants SOD, CoQ10, and carotenoids, has been shown to improve skin microcirculation and radiance, and even skin tone when taken internally. Collagen. Collagen is a structural protein in the body. It is the most integral part of the skin’s fabric, giving skin the youthfulness and tautness desired by many. As we age, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging. Fatty Acids. Topically, natural oils and butters, such as shea or cocoa butter, help provide fatty acids and vitamins directly into skin through topical application. But maximum moisture benefits can be gained by taking essential fatty acids (EFAs) internally. These beneficial fats help promote soft skin by helping to maintain cellular integrity and moisture in the skin. Good sources of EFAs include olive oil, seeds such as chia or flax, fish oils, and evening primrose seed oil.

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The Healthy Edge

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how to do a

BODY CLEANSE Give yourself a thorough spring-cleaning, and maybe even lose weight, with our handy detox guide /// VERA TWEED

t’s no secret that we’re exposed to hundreds of chemicals in today’s environment, but we can reduce their impact in two important ways. “We can improve the body’s ability to get rid of these chemicals, and we can limit the amount of chemicals we are exposed to,” says Gaetano Morello, ND, a naturopathic physician based in Vancouver, B.C., Canada, who has developed an effective detoxification and cleansing program that most healthy people can do at home. Limiting exposure is an ongoing process that includes eating organic food, drinking pure water, using non-toxic skin care and household cleaning products, avoiding chemical air fresheners, and eliminating other controllable sources of harmful chemicals, such as pesticides or herbicides in the yard. On the other side of the coin, there are various ways to improve our ability to eliminate toxins, including daily juicing, supplements that enhance our natural detoxification processes, and occasional cleansing and detox programs, which could last a day, a few days, or about a week. Fasting, as in consuming nothing but water for extended periods, is not recommended.

March 2019

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how to do a

BODY DETOX AT HOME

“Detoxification has two phases,” says Morello. In simple terms, phase 1 dislodges toxins and phase 2 eliminates them. Toxins that are dislodged but not eliminated from the body will recycle, causing unpleasant side effects such as fatigue, achiness, moodiness, or a general feeling of being unwell. However, the right nutritional support can help control the process, getting rid of toxins efficiently without misery. Morello’s program, which has been successfully used by thousands of patients, starts by preparing your body to handle dislodged toxins before doing the actual detox step. This way, side effects can be avoided. “Increase your antioxidant load in the body, number one,” says Morello. “You can juice or take antioxidant supplements.” Below is his supplement regimen:

For two weeks, eat your normal diet and take these daily:

During the third week: Eat a clean diet without sugar, with healthy fats but low in saturated fat, with organic chicken instead of red meat, lots of vegetables, and smaller portions than usual. Cutting back on calories is key, as body fat is the major storage depot for toxins, and fat loss triggers detoxification. During this week, also avoid any foods that you don’t tolerate well, which could be dairy, eggs, soy, wheat, or other grains. CURCUMIN:

Vitamin C:

3–5 grams TRY: American Health Ester-C Effervescent

N-acetyl cysteine (NAC): 1,500 mg TRY: Country Life NAC

2 grams of an extract that contains 95% curcuminoids TRY: Terry Naturally CuraMed

MILK THISTLE: 600 mg daily

TRY: Solaray One Daily Milk Thistle Extract

FIBER: at least 6

Grapeseed extract (or Pycnogenol):

200–300 mg

TRY: Paragon Plus Pycnogenol

Alpha lipoic acid (ALA): 200 mg TRY: Jarrow Alpha Lipoic Sustain

grams daily in a supplement such as flax seed or psyllium TRY: Yerba Prima Psyllium Whole Husks

Equally important, take these daily: Curcumin helps to manage the phase 1 and 2 steps of detoxification so that toxins are less likely to recycle and cause problems. “It enhances phase 2 and slows down phase 1,” says Morello. In other words, it helps to prevent an overload of toxins being released at once and improves their elimination. Milk thistle improves the liver’s ability to get toxins out in bile. Extra fiber is needed to bind with toxin-loaded bile and get it eliminated, preventing toxins from being recycled in the body. Morello recommends doing the program three times per year, and taking lower doses of curcumin and grapeseed extract or Pycnogenol on an ongoing basis to bolster the body's ability to routinely eliminate toxins. The Healthy Edge

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more ways to

CLEANSE AND DETOX

“At-home detoxification processes are very individualized, based on what lifestyle somebody has led up to that point in time, and they can be very extensive or they can be very, very short,” says Holly Lucille, ND, a Los Angeles-based naturopathic physician and educator. For example, some people designate one day of the week, or a weekend, to eat a very clean diet, and others simply don’t eat for a day.

Add 2 cups of Epsom salts to a bath, and soak for 20 minutes.

Drink at least 3 liters of water per day (slightly more than 6 16-oz. glasses).

Another approach is to choose a detox or cleansing kit from a company you trust and follow the recommended program. Milk thistle, for liver support, is a basic ingredient. Burdock and dandelion root, found in some kits, also make good detoxifying teas. To enhance your detox program and help your body deal with toxins on an ongoing basis, Lucille also recommends doing the following:

Dry-brush skin for 5 minutes per day with a loofa or organic brush, brushing toward the heart.

Get a Swedish massage.

Take 200–400 mg of milk thistle daily.

Cautions:

If you have digestive issues, those should be resolved before doing a detox program. For constipation, take probiotics to replenish healthy gut bacteria and a laxative that contains magnesium hydroxide, which draws water into the bowel and is not irritating.

March 2019

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Basic Juicing Rules

Compared to people who eat organic fruits and vegetables, blood levels of pesticides can be up to 50 times higher in those who eat conventional produce.

“It has to taste delicious,” says Steve Prussack, author of Juice Guru: Transform Your Life by Adding One Juice a Day. Don’t be afraid to experiment. Fruit juices, he says, are cleansing, while veggie juices build you up, making an ideal combination. If you dislike juiced veggies, start with fruit and gradually add veggies, as your taste buds develop.

Simplest Morning Juice Lemons are alkalizing and antiinflammatory and help to balance both acidity and inflammation from meats, dairy, and sugar, thereby enhancing the human body’s innate ability to heal itself. And, you don’t need a juicer to harness their power. Fill a 32-ounce mason jar with pure water and add fresh-squeezed juice of 3 lemons. Drink it first thing in the morning on an empty stomach and wait at least 20 minutes before eating.

Basic Juice Recipes Prussack developed two “template” juices: basic, tasty recipes with many possible variations, using simple ingredients that are available year-round. For quantities of leafy greens, chop and pack tightly in a measuring cup. When peeling lemons or limes, leave the white pith, as it contains concentrated nutrients.

Juice Guru Daily Classic

Juice Guru Cleansing Juice

Makes about 3 cups (3 servings)

1 stalk celery, chopped 2 cups chopped kale leaves 3 cucumbers, quartered 1 lemon, peeled and halved 1½-inch piece ginger root, peeled and sliced 1 red bell pepper 1 tomato

6 carrots, medium to large size 4 red apples, cored and sliced 1½-inch piece of ginger root, peeled and sliced

Using a juicer, process in this order: half the celery, kale, cucumber, and lemon; then ginger root; and then remaining celery, kale, cucumber, and lemon. Whisk and serve. Per serving: 80 cal; 4g prot; 1g total fat (0g sat fat); 17g carb; 0mg chol; 40mg sod; 3g fiber; 6g sugars

SUBSTITUTIONS: For kale: 1 cup chopped Swiss chard, spinach, romaine, or dandelion greens For lemon: 1 lime For added sweetness: substitute 2 apples in place of 2½ of the cucumbers

In a juicer, process in this order: half of carrots, half of apples, all of ginger, then remaining carrots and apples. Whisk and serve. Per serving: 210 cal; 2g prot; 1g total fat (0g sat fat); 55g carb; 0mg chol; 100mg sod; 11g fiber; 38g sugars

SUBSTITUTIONS: For ginger: ½-inch piece turmeric, peeled For apples: 2 pears OPTIONAL ADDITIONS: 6 sprigs fresh parsley or ¼ cup of loosely packed basil or cilantro leaves For more recipes and tips, visit juiceguru.com.

what about maple syrup? Often found in detox drink recipes, maple syrup is a nutritious and alkalizing sweetener, but not a necessary detox ingredient. 22

March 2019

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GIVE YOUR HARDWORKING LIVER SOME LOVE WITH CLEANSING SUPPLEMENTS by Kim Erickson

he liver. It’s not something that most of us routinely think about. But the liver is the largest internal organ in the body. Its best-known role is that of garbage collector—in a world filled with toxins, it’s the liver’s job to break down the contaminants that come our way and get them ready to be escorted from the body. Ideally, the liver could process all of the toxins we encounter, but due to the sheer volume of industrial chemicals and pollutants that we are exposed to today, the liver’s natural ability to detoxify can have trouble keeping up. The following herbs and nutrients can not only help optimize overall liver function, but also specifically support the organ’s detoxification mechanisms.

March 2019

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AMLA FRUIT EXTRACT is one of the most important foods in Ayurvedic medicine, largely because of its antioxidant and anti-inflammatory properties. Scientific studies show that amla effectively prevents the toxic effects of many industrial chemicals, heavy metals, and pharmaceutical drugs. Amla is also one of the richest natural sources of vitamin C.

Editor’s Product Pick: Himalaya Amla

BURDOCK ROOT is another liver-specific herb. Rich in iron, calcium, and vitamin C, burdock stimulates bile flow and protects and tonifies the liver. A study in the American Journal of Chinese Medicine found that burdock defends against the toxic effects of acetaminophen and the industrial carbon tetrachloride. Taiwanese researchers found that burdock root also helps guard the liver from chronic alcohol consumption.

Editor’s Product Pick: L-GLUTATHIONE is the most powerful

antioxidant made by the body, and the highest levels are found in the liver. Often called “The Master Antioxidant,” glutathione is made up of three amino acids—cysteine, glycine, and glutamine. Along with quenching free radicals in the liver, glutathione plays a critical role in phase 2 detoxification, a key part of the body’s two-step detoxification process.

Editor’s Product Pick: Terry Naturally Clinical Glutathione

Gaia Herbs Liver Cleanse

CHLORELLA is a single-celled, fresh-

water alga that has survived on the earth for more than 2 billion years. The secret to its longevity is chlorella’s fibrous outer wall. Hidden within that wall—which is indigestible to humans—are powerful detoxification properties. Fortunately, scientists have found that breaking the wall releases chlorella’s natural ability to bind toxins and heavy metals through a process known as chelation. Chlorella also boasts a wealth of nutrients, including B vitamins, vitamins C and K, minerals, essential fatty acids, and fiber.

Editor’s Product Pick: Source

MILK THISTLE EXTRACT is perhaps the

best-known herb for liver support. Milk thistle’s most active compound is silymarin, a polyphenol with powerful antioxidant activity that scavenges damaging free radicals. What’s more, milk thistle boosts the activity of the body’s own antioxidants such as glutathione. Studies suggest that milk thistle also inhibits inflammation, stimulates new liver cell production, and prevents glutathione depletion. Artichoke, which is related to the milk thistle plant, is another liverprotective herb.

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SIGNS OF A COMPROMISED LIVER ❱

Abdominal bloating

❱

Abdominal weight gain

❱

Chemical sensitivities to irritants such as tobacco smoke, perfume, or cleaning products

❱

Pain over the liver or between the shoulder blades

❱

A bitter taste in the mouth

❱

Intolerance to greasy foods

❱

Oily or shiny stools

❱

Light or pale colored stools

❱

Constipation

❱

Heartburn

❱

Frequent nausea

❱

Headache over the eyes

❱

Easily hung over

❱

Gallbladder issues

TOP 10 FOODS FOR YOUR LIVER

Avocados

Beets

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage)

Garlic

Leafy greens

Lemon

Turmeric

Grapefruit

Editor’s Product Pick: Solaray One Daily Milk Thistle Seed Extract

Artichokes

Walnuts

The Healthy Edge

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4 Ways to Help Save the Bees BY MARY ANN O’DELL, MS, RDN

WHY DO WE NEED TO SAVE THE BEES? My daughter, who fears stinging insects, would certainly want to know. So to answer, I have a question for you. Do you eat any of the following foods? Asparagus, broccoli, celery, squash, sunflowers for oil, cucumbers, blueberries, avocado, citrus fruit, peaches, kiwis, cherries, cranberries, melons, almond, soybeans. If you answered yes, then you need bees and other pollinators. When it comes to blueberries and almonds, 80 percent of the U.S. crop is said to be dependent on honey bees for pollination. It is estimated that 1 out of every 3 bites of food you eat is due to pollination by honey bees. The concern is that bee colonies are dying off. Colony Collapse Disorder (CCD) occurs when there is a sudden loss of a colony’s worker bee population. They leave behind a queen, plenty of food, and a few bees to care for the remaining immature bees and the queen. Because hives cannot sustain themselves without worker bees, the remaining bees eventually die. In 2015, CCD rates increased 6 percent to affect 41 percent of managed bee colonies nationwide. Although CCD is not fully understood, it appears to be due to multiple factors. Bacterial and viral infections harm bees already challenged by other stress factors: parasitic mites, pesticides, and GMO exposure. These stressors of infection, parasitism, toxins, and immune deficits/depression may initiate CCD.

SO HOW CAN WE STOP THIS? Here are 4 things we can all do to help save the bees: 1. Plant wildflowers and native plants in your gardens. Whether it’s a window box, large pots, or a full garden, be sure to include flowering plants. Native plants attract native pollinators and can serve

Host Defense

Reishi

Supports a healthy heart.* Made with U.S. grown organic mushrooms. Tonic for supporting general wellness & vitality.*

as larval host plants for some species of pollinators. Not sure what plants are native to your area? Check out the Pollinators page of the U.S. Fish & Wildlife Service website. 2. Reduce or limit pesticides. Most pesticides kill more than just the pests for which they are applied. Some pesticides are persistent, remaining in the soil and on plants, which can affect pollinators days later. Limit their use to only when there is a true pest problem, and try natural insect predators, such as mantis, in your garden. 3. Buy local honey. Buying local honey means that you’re supporting local bee populations. Local honeys are often sold raw, so the potential health-giving properties of honey are available to you as you consume the honey. 4. Support BeeFriendly. In 2014, mycologist Paul Stamets, entomologist Steve Sheppard, and the Washington State Beekeepers Association teamed up in a research initiative called BeeFriendly to help reverse declines in the global bee population that are threatening the world’s food security. In 2015, 300 sets of bees consumed Host Defense mushroom extracts via their feed water. The experiments were designed to measure how mushroom extract supplementation impacted viral burdens and longevity. Results showed that Host Defense Reishi and Chaga gave substantial benefit to honeybees, including extended longevity and reduction of their viral burden by more than 75 percent. This is an exciting initiative designed to support honey bee populations all over. You can support BeeFriendly by donating online, or by purchasing Host Defense mushrooms for yourself. Each Host Defense purchase provides mushroom extracts for bees and a cash donation for research.

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1/30/19 2:22 PM

3 Steps to Boost Mind & Mood BY MARY ANN O’DELL, MS, RDN YOUR MIND AND YOUR MOOD affect every aspect of your life, from physical health to daily focus and concentration. Depression and stress can increase digestive troubles, sleeping issues, and illness, and decrease focus, productivity, and mental wellness. Many factors that contribute to mild depression, or “the blues,” can be controlled and changed to help reduce the chance of experiencing depression. To help beat the blues, keep these things in mind:

EXERCISE TO FEEL GOOD! Exercise raises endorphin levels (the feel-good hormones), which are commonly found to be low in depression. Exercise is associated with decreased anxiety and depression, and increased self-esteem and happiness. Something as simple as a short, brisk walk can make you feel better.

REST TO REJUVENATE! Lack of sleep means less time for your body to recuperate from the previous day’s activities. The result can be irritability, moodiness, inattention, and even adrenal exhaustion. Be sure to cut back on caffeine, especially later in the day, to avoid sleep problems associated with overstimulation. Turn off devices early, and create a cool, dark environment for sleep. This will give you the best chance for optimum sleep.

TRY NUTRIENTS AND HERBS TO SUPPORT A HEALTHY MOOD. Nerve health can be maintained by getting adequate amounts of B vitamins and vitamin C. Research suggests that deficiencies of vitamin B12, folic acid, and/or iron may all be related to the development of depression, and since the B vitamins are used up faster during stressful situations, they need to be replenished on a daily basis. Sceletium tortuosum, also known as Kanna, has been used for millennia for its stress-relieving and mood-enhancing effects. The clinically studied extract of Sceletium, Zembrin, has been shown to help reduce anxiety, enhance mood, and support cognitive function. Adaptogens, such as ashwagandha and rhodiola, can help by supporting the body’s response to physical and emotional stress, promoting an increase in physical and emotional endurance. NOTE: These recommendations are for mild depression. Severe depression can be serious and should be treated by a qualified health care professional.

Procera

Himalaya

Mood

Ashwagandha

Supports emotional stability and calmness.*

Releases stress & boosts energy.*

Promotes mood elevation.* With B vitamins, adaptogens, & Zembrin.

Rejuvenates adrenal function.* Combines whole root powder & extract. Organic & non-GMO.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

strong, healthy nails Whether your nails are brittle, broken, peeling, split, weak, or just won’t grow, a few care tips can get you back to a perfect 10

manicure can be as simple as cleaning, trimming, pushing Smooth cuticles and strengthen nails with Aura Cacia Nurture Essential Oil Blend. This combination of tea back the cuticles, moisturizing, and a quick buff or polish. tree, coriander, palmarosa, and lavender essential oils Keeping your nails clean protects them from bacteria and kills bacterial and fungi while moisturizing cuticles and fungi. It’s also important to keep nails neatly filed—always in one nails. Combine with Aura Cacia’s Avocado, Jojoba, or Sweet Almond Oils for DIY nail soaks, salves, and nail direction—to prevent splitting. Keep nails and cuticles from drying and cuticle oils. and tearing by massaging them with a moisturizer or oil every day. If you prefer shiny, colorful nails, beware of popular polishes that contain harsh chemicals that are harmful to both your nails Repair and condition and your health. They can get inside your body through the nail cuticles and nails with Home Health Vitamin E Oil bed and be toxic over time. Fortunately, there are several 45,000 IU. This fragrancebrands of natural nail hardeners, polishes, and free, vegan friendly vitamin finishes that are free of these terrible 10: dibutyl E skin oil deeply penetrates to soften and rehydrate phthalate (DHB), toluene, formaldehyde, rough cuticles. As a potent xylene, camphor, resin, ethyl tosylamide, antioxidant, vitamin E helps triphenyl phosphate, lead, and parabens. protect the skin’s fatty acids Most nails grow at the rate of and fight free radicals. A balanced diet is key to healthy nails. 0.1 mm daily, so it takes 4–6 months for a broken fingerDull, dry, weak nails could mean that your nail to regrow completely, diet is lacking key vitamins and minerals. while toenails take 12–18 months. Peeling nails can mean a diet that is lacking in Fortify nails from the inside with lipids, such as linoleic acid from safflower oil. A Bluebonnet Beautiful Ally Hair Skin & Nails. diet low in biotin can cause nails to become thin, This advanced formula supplies vitamins, brittle, and easily broken. White spots on nails most often come minerals and other nutrients like biotin, type I + III collagen peptides, keratin, and from trauma to the nail, but they can also be signs of a diet MSM that are necessary for maintaining that’s deficient in zinc. Vertical ridges from the cuticle to the tip lustrous hair, skin and nails. of the nail may be totally normal, a sign not of health problem, but of age. Your nails are made of keratin, the same protein as your hair. The nail plates are composed of dead cells, but the nail beds and cuticles are living cells that require oxygen, peptides, lipids, Strengthen brittle and weak nails with Nature’s Plus Ultra Nails Nail Strengthener. vitamins, and minerals. You may consider boosting nutrition to Each nutrient-rich application strengthens your nails with supplements that contain biotin, collagen, and conditions with calendula, lavender, antioxidants, and hyaluronic acid. tea tree, cucumber, aloe vera, protein,

Did You Know?

Aura Cacia DIY Cuticle Salve 12 drops Aura Cacia Nurture Essential Oil Blend 2 Tbs. Aura Cacia Avocado Skin Care Oil 1 Tbs. beeswax 1 Tbs. shea butter 1. In double boiler, begin to melt beeswax. Add the shea butter and avocado oil. Mix until fully melted, and remove from heat. 2. Add essential oil blend, mix thoroughly, and immediately pour into container. Allow to cool in refrigerator or freezer until solid. To use, gently massage a small amount into cuticles. 28

vitamins and mucopolysaccharides, resulting in nails that are stronger, harder and less brittle.

Polish your nails with 5-toxins-free Benecos Happy Nails Polish. You won’t find the toxins used in conventional nail polish formulas in this nail lacquer. It goes on with a silky texture and offers brilliant, long-lasting color. Benecos Happy Nails Polish is also vegan and cruelty free.

March 2019

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1/29/19 9:59 AM

CURAMIN

STOPS PAIN Voted #1 for Pain Relief

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Curamin is the leading, award-winning pain relief* product with clinically studied ingredients that provide amazing benefits. Curamin doesn’t just mask occasional pain* —it gets to the source and stops it. †

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MONEY-BACK GUARANTEE

*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

unscrambling egg labels Here’s what you need to know to sift through and understand the many options when shopping for America’s favorite breakfast staple

Healthy Tip! Different colors of eggs are a result of the genetics of the chicken, and make no nutritional difference.

s complete little packets of protein and nutrients that are easy to cook and use in recipes, eggs are a popular food. Yet misleading labels don’t make it easy for average shoppers to make informed choices at the store. The vast majority of eggs in the United States come from caged chickens, and as public opinion has turned against these practices, increasing numbers of consumers are seeking out cage-free and organic options. But the Cornucopia Institute, a Wisconsin non-profit that promotes natural foods, says that these products aren’t always what they’re cracked up to be. So, it pays to become better educated on this topic. This guide will cover the most commonly seen terms used on egg cartons, followed by information on labels that are certified or verified to meet certain standards. Before you read what follows, prepare yourself: many of the terms on egg cartons are downright cagey or deceiving!

Common Terms Cage-Free—Simply put, cage-free eggs come from hens that do not live in cages. The chickens have more room than caged hens, but they can still be confined in very close quarters inside a building. They may also have little or no access to the outdoors.

Free-Range—Free-range eggs are produced by birds that are allowed access to the outdoors for at least part of the day. They have more space than their caged and cage-free peers, but they don’t get outside as much as you might think. According to USDA regulations, “free range” only means that the chickens were allowed “access” to the outside—with no specifications about the quality or the duration of that outside exposure. Pasture-Raised—Pasture-raised eggs come from hens that were raised outdoors on pasture. Although the term isn’t regulated by the USDA, it is used by sustainable farmers to indicate chickens that are raised in the outdoors and eat not only grass but also wild plants, bugs, and worms—a chicken’s natural diet. Not surprisingly, true pasture-raised eggs are more nutritious than their conventional cousins. An egg testing project conducted by Mother Earth News in 2007 found that the benefits of pasture-raised eggs include:

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By Melissa Diane Smith

more vitamin A * ⅔3 times E * 4–6 timesmoremorevitamin vitamin D *

more omega-3 fatty acids * 27 times * times more beta carotene

Other Terms Other label claims that are popping up on egg cartons include:

Vegetarian Fed—This is a newer term that conjures up images of chickens being

TIPS FOR SELECTING EGGS After learning the meaning of the terms on eggs, select the type you buy based on: 1. What you can afford

fed healthy vegetables and grains. But the feed could just be genetically modified corn or soy, which is technically vegetarian as well. Also understand that chickens aren’t natural vegetarians—they also eat worms and insects.

2. Farming and production methods that matter most to you

Omega-3 Enriched—These eggs are produced by hens fed a diet containing flaxseed, which is rich in omega-3 fatty acids, anti-inflammatory nutrients that are sadly lacking in most of our diets. While it’s true that these enriched specimens are higher in omega-3s than conventional eggs, wild-caught fatty fish and 100 percent grass-fed beef are still better sources of these essential fats.

OTHER SHOPPING TIPS:

Seals from Certifying Organizations

* The colors of the eggs are purely a result of the genetics of the chicken, and make no nutritional difference.

For eggs that meet more rigorous standards of production, look for the following independent certifications.

Certified Humane—A nonprofit certification organization dedicated to improving the lives of farm animals, Humane Farm Animal Care (HFAC), developed the Certified Humane labeling standards. HFAC does its own farm inspections and takes the USDA requirements for cage-free eggs a few steps further. Cage-free eggs that are also labeled as Certified Humane come from farms that must have at least 1.5 square feet of space per chicken in their barn or enclosure. That’s stricter than the USDA requirements, which specify no minimum amount of space per chicken. There is currently no legal definition for the terms “free-range” or “pasture-raised” in the U.S., but the Certified Humane label adds extra levels of trust to those terms. Free-range eggs that include the Certified Humane label must have at least 2 square feet per bird, while HFAC’s pasture-raised requirement is 1,000 birds per 2.5 acres (or 108 sq. ft. per bird). The hens must stay outdoors year-round and be allowed to roam freely during daylight hours.

Non-GMO Project Verified—Conventional eggs come from chickens that are fed genetically modified corn and soy. When eggs are labeled with the Non-GMO Project Verified seal, it means that they come from farms that have met standards for GMO avoidance, including the use of feed that doesn’t include genetically modified foods. Organic—Certified organic eggs are laid by hens that live on a diet of organic and vegetarian feed that is free of both genetically modified organisms and pesticides. Plus, they’re not treated with antibiotics, in accordance with the USDA’s National Organic Program regulations. But all organic eggs aren’t created equal. Some come from chickens that are fed organic feed, but raised in confined conditions nearly identical to conventional, industrial-scale egg production, rather than from chickens with access to the outdoors.

3. How you will use the eggs

* Most of the time, price is a good indicator of egg quality. If you’re on a budget, be on the lookout for sales on high-quality eggs.

* “Cage-free” and “free-range” production methods are better for chickens than conventional farming. Either term carries more weight when accompanied by the Certified Humane seal. * To avoid GMOs, look for Non-GMO Project Verified eggs. * To avoid GMOs and pesticides, select USDA Organic eggs. * If you need more omega-3 fats in your diet, know that either omega-3 enriched eggs or pasture-raised eggs provide higher amounts of these good fats. But understand that wild fish or grass-fed meat are still much better sources of omega-3s. * If you’re on a tight budget and use eggs mostly for baking, consider buying a slightly lower-quality egg than you would when you make eggs as a main dish. * For the most nutritious choice for you and the healthiest choice for the chickens and the environment, seek out pasture-raised eggs that also bear the USDA Organic and Certified Humane seals.

The Healthy Edge

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natural gourmet

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

one-pot miso meal Quick, easy, and packed with nutrients, this fast-fix bowl is the perfect on-the-go meal

NOTES FROM THE CLEAN FOOD COACH

You can use any type of vegetables for this soup. If you’d prefer to use a root vegetable combination or other “tougher” veggies, simple boil them in the broth for 10–15 minutes until they reach desired tenderness before adding to the miso and sriracha.

FEATURED NUTRIENT:

Miso

“Microbiome” is the name given to the trillions of microbes that live on or in your body, most of them in your digestive tract. Also known as “gut bacteria,” they’re a diverse population of microbes that actually outnumber the number of human cells (30 trillion) in your body. Gut health is now known to play a role in everything from obesity to schizophrenia—when the “bad” bacteria out-number the “good” ones, just about everything goes wrong. Enter fermented foods. Miso is a naturally fermented food, which means it contains millions of live bacteria that help balance gut ecology and tip the scale in favor of the good guys that live there. The bacteria in fermented foods help release digestive juices and enzymes while increasing the absorption of minerals. Almost every health professional I know now recommends regular consumption of fermented foods such as miso, sauerkraut, kimchi, or tempeh. These are food superstars largely because they’re so important in keeping the gut healthy, which is one of the most important things we can do for our overall health.

Loaded Zoodle Bowl

SERVES 2

To make this meal more complete, try serving a few slices of avocado on the side for some healthy fat that will also help you absorb some of the nutrients in the vegetables. 2 Tbs. miso paste, or more to taste (any type) 1–2 tsp. Sriracha, to taste 3–4 cups boiling, sodium-free bone broth, divided 1 medium zucchini or small daikon radish, spiralized or grated 1 medium carrot, grated 1 cup baby kale or baby spinach ½ cup thinly sliced shiitake mushroom caps ¾ cup cooked protein (try shredded chicken, flaked white fish or cubed tofu) 1 Tbs. dried wakame, optional 3 scallions, thinly sliced 3 Tbs. fermented veggies, such as kimchi or sauerkraut, optional 1 Tbs. sesame seeds, optional 1. Combine miso paste and sriracha in large bowl, and add about ½ cup hot broth. Stir well to melt. 2. Add ingredients from zucchini through scallions in the order listed. Pour remaining broth over everything, and stir gently to mix. 3. Let stand a few minutes for the veggies to soften, and sprinkle with optional toppings, if desired. Per serving: 260 cal; 38g prot; 5g total fat (1g sat fat); 19g carb; 40mg chol; 780mg sod; 4g fiber; 8g sugars

PHOTOGRAPH: PORNCHAI MITTONGTARE

he first thing I think of when someone mentions a noodle bowl is ramen. But this “zoodle” bowl is the virtual opposite of that Styrofoam-enclosed staple of college dorms. The name zoodle comes from combining the words zucchini and noodles, and they have a remarkably pasta-like feel and taste. What’s more, they’re made in bone broth, which, from a health point of view, is like chicken soup on steroids. Kellyann Petrucci, ND, author of The Bone Broth Diet, says that bone broth is “one of the most profound and important things that I’ve ever used in practice to get results from my patients.” Unlike ramen noodles, this dish is loaded with fresh vegetables— spinach or kale, carrots, and shiitake mushrooms—all providing a whole lot of antioxidant and anti-inflammatory power. Add the cooked protein, and you’ve got a complete meal, an antioxidant and anti-inflammatory powerhouse of a dish. It’s also a great, gut-healing meal to lighten up and detox for the spring. Use the optional fermented vegetables on top to health it up even more by adding beneficial bacteria that support the microbiome in your gut. (See “Featured Nutrient,” below.) Just make sure that you don’t boil the miso—boiling it will kill the fantastic microorganisms that are so wonderful for your gut. Add the miso to the soup after it comes off the flame, and mix well.

March 2019

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Utzy

Bach

Allurtica

Rescue Remedy

Seasonal support.*

Natural quick-acting stress relief.*

Naturally supports respiratory & sinus health.*

Helps you relax & get focused.* Blend of 5 flower essences.

Helps support healthy levels of histamine.*

Enzymedica

Country Archer

Purify Coconut Charcoal+

Original Beef Jerky Made with 100% grass fed beef.

Activated charcoal formula.

Good source of protein, low in fat.

Assists the bodyâ&#x20AC;&#x2122;s natural detoxification process.*

No added preservatives, nitrites, or nitrates.

Formulated by Dr. Michael Murray.

Miyokoâ&#x20AC;&#x2122;s

HimalaSalt

Cultured Vegan Butter

Fine Grain Salt Shaker

Melts, cooks, bakes, & spreads like butter. Made with organic coconut oil & cashews.

Primordial Himalayan sea salt. Sustainably sourced.

No palm oil or dairy products.

Hand-harvested & stone ground.

PHOTOGRAPH: PORNCHAI MITTONGTARE

Gluten-free.

KGC

Korean Red Ginseng Extract

Bravo Tea

Sugar Level Tea Promotes healthy sugar levels.*

Boost energy, endurance, & stamina.*

With white mulberry leaf, jasmine, & other precious herbs.

Pure Panax ginseng extract.

Caffeine-free.

Adaptogenic herb.*

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Getting Enough Zzzzzzz? Herbal E-Z Rest™ • A complete herbal formula to support relaxation and rest.* • With a blend of valerian, hops, passionflower, chamomile and skullcap to support healthy nerve function & relaxation.* • Enhanced with calcium and magnesium to support healthy muscle function & relaxation.*

Paragon Plus™

Opti-Extract™ Oregano Oil

Provides immediate immune support.* Has broad-spectrum antimicrobial activity.* Standardized extract in convenient capsule form.

*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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