AKiN'S Healthy Edge May 2016 by HFAI

$3 free

May 2016

21 TIPS FOR WEIGHT LOSS loving diet advice from

TOP 3 HERBS FOR WOMEN Multitasking botanicals for PMS & more

expert Louise Hay

HEALTHY, DELICIOUS, &

GLUTENFREE P. 30

STOP CANCER The best natural strategies for prevention

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REBOOT YOUR BODY with energizing DIY elixirs and tonics

NOURISH YOUR SKIN with wholesome African black soap

STAY SHARP The brain-boosting powers of PQQ

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Acure

Pore Minimizing Facial Scrub Moroccan red clay helps draw impurities as black jojoba beads delicately exfoliate skin and argan stem cell replenishes skin. This gentle scrub helps improve skin texture and minimizes the appearance of pores, helping reveal a more radiant you. Perfect for normal to oily skin.

Siddha Flower Essences

Homeopathic Cell Salts + Flower Essences Siddha Flower Essences can help you resolve the internal causes of disease. By resolving stress in the nervous system the body has a better chance to heal itself on all levels. Try Female Balance for menstrual periods, menstrual cramps and hot ﬂashes.* Several other targeted remedies are available. All are alcohol, sugar, dairy and gluten free.

Nature’s Truth

4 Thiefs Essential Oil Blend This 100% pure aromatherapy essential oil is a perfectly balanced blend of lemon, rosemary, clove and eucalyptus oils. It is purifying, refreshing, and energizing. Ideal for use in a diﬀuser, in massage oil, or as an alternative to traditional household cleaners.

Rejuva Minerals

Mega Lash Mascara Midnight Black For lengthening and thickening lashes, try this truly natural water resistant mascara. Mega Lash is made with natural plant waxes, and conditions lashes with cotton extract and avocado. Paraben, titanium dioxide and mica free. Vegan. Soy and gluten free.

Himalayan Chandra

Neti Pot Porcelain The porcelain neti pot makes nasal irrigation easy and comfortable. Nasal irrigation gently washes away dust, pollen and irritants, soothing dry passages and alleviating nasal congestion. This kit includes neti pot plus 30 easy-pour saline packets.

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Own

Age Defy Body Care Fight the signs of aging with this body regimen, formulated with algae based PEPHA-TIGHT™ to ﬁrm skin, and antioxidants to protect skin. Naturally scented with green tea + cucumber. Gently cleanse with Body Wash, add deep exfoliation with the Sugar Scrub, and soften and ﬁrm skin with the Body Lotion. Add long lasting odor protection with cotton extract and witch hazel in the Deodorant.

Blush Daisy

Oh My Orange Body Care Created by two young girls, ages 13 and 10, who wanted pure body care products made with all natural, nontoxic ingredients. The Oh My Orange line oﬀers a refreshing, uplifting citrus scent. Pair the Body Scrub with the nourishing Body Lotion or the ultra-rich Body Butter for healthy, fabulous looking skin.

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Mary Ann O’Dell MS,RD

Aurora Nutrascience

Micro-Liposomal CoQ10 200 mg This advanced delivery technology is created from nutrient-filled liposome nanospheres made from NON-GMO soy lecithin. These liposomes encapsulate and protect the CoQ10 molecules, allowing a more efficient transition through the digestive system and easier absorption into the bloodstream. CoQ10 supports heart health and enhances energy.* Natural fruit flavor. Gluten & sugar free.

Pycnogenol® is a patented extract from French maritime pine tree bark. It is a wellknown antioxidant that has received quite a bit of attention lately. Here is some of the more current research on Pycnogenol®: • A study found that daily supplements of Pycnogenol® resulted in improved skin elasticity and hydration. This may be due to its ability to strengthen blood vessel health and improve circulation. • According to one study, 100 mg of Pycnogenol® improved symptoms of asthma, reducing inhaler dosage, sleep awakenings and doctor visits.

Bach

Rescue Plus Lozenges Bach introduces a new item to their Rescue Remedy line… Rescue Plus Lozenges, for clarity and composure.* Each sugar-free lozenge supplies selected B vitamins plus the 5 Rescue flower essences. Orange & Elderflower flavor. Convenient, portable, fast-acting relief.

Zahler

CandAid This formula helps support intestinal health and a healthy balance of intestinal microﬂora, along with immune system support.* It’s made with an eﬀective blend of caprylic acid, grapefruit seed extract, oregano and garlic. Dairy and soy free.

Nova Scotia Organics

Be Happy.

The Be Happy. formula provides gentle symptom relief for mild and temporary anxiety, trouble sleeping or gastrointestinal upset caused by nervousness.* This simple formula contains chamomile and passionﬂower, two well-known nervines that support calm.*

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Pycnogenol®

• Another study showed 200 mg Pycnogenol® helps the heart. After 8 weeks of treatment with Pycnogenol®, the amount that arteries dilated increased from 5.3% to 7.0%, indicating a decrease in atherosclerosis, or hardening of the arteries. • A study suggests that Pycnogenol® may improve cognitive function, attention, and mental performance in healthy adults aged 55-70. • Finally, one study showed Pycnogenol® was found to help improve long-term blood sugar control and blood pressure control, both of which can help better manage diabetes.

Pycnogenol 30 mg • Antioxidant supplement.* • Supports the body’s ability to neutralize free radicals.* • With bioﬂavonoids added for synergistic eﬀect.*

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May 2016

features 18 Do-It-Yourself Healing 18 Reboot A Woman’s Best Diet Elixirs your body with our collection of home-

Tired of one-size-fits-all eating plans? Learn how to brewed (and alcohol-free) elixirs, tonics, and cordials listen to your body and develop a personalized diet that can help relieve stress, improve digestion, boost that focuses on the foods you need to look and feel immunity, and more. your best.

22 21-Day Weight-Loss Challenge 22 Looking Waste Not, Want Not to shed some pounds without damaging

Maybe you’re not ready to sell your car, go off your health? The key, according to motivational the grid, or use recycled toilet paper; but in the speaker Louise Hay, is to skip the fad diets and world of environmental consciousness, every little miracle pills, and instead eat “lovingly.” What bit helps. Try these 75are easy (and does that mean? Here her toprealistic) 21 tips totips, helpand celebrate Earth Day by doing your part to save you get started. the planet.

departments NEWS FLASH

MASTERING MENOPAUSE

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

SUPPLEMENT ADVISOR

Just How Healthy Are Healthy Fats? Why omega-3s from fish and krill oils are crucial for optimum wellness.

HERBAL ADVISOR

Top 3 Herbs for Women. Multitasking botanicals that no medicine cabinet should be without.

HEALING EDGE

The “C” Word. Natural strategies for cancer prevention.

PRENATAL CARE

Wholesome supplements, foods, and more for expectant mothers and healthy babies.

THE POWER OF RED

The antioxidants that give cherries and tomatoes their crimson color also have powerful healthboosting benefits.

PURE BEAUTY

African Black Soap. Toss those synthetic white bars of soap and revive and renew your skin.

Mind Your Ps and Qs. How PQQ can help stave off— and even reverse—age-related mental decline.

EXPERT’S CORNER

How to ease symptoms naturally with supportive nutrients and herbs.

CLEAN EATING

The Trouble with Wheat. How this common grain may be setting us up for a host of health problems. Plus a delicious gluten-free recipe.

NATURAL GOURMET

Healthy Mexican at Home. Celebrate Cinco de Mayo with these lighter enchiladas.

May 2016

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3/28/16 11:56 AM

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2/17/16 9:59 AM

letter from the editor

Just for Mom Editorial Director Nicole Brechka

It’s easy to get cynical about the “holidays” on our calendar that mostly seem to be marketing opportunities for greeting-card companies (I’m looking at you, Valentine’s Day). But Mother’s Day isn’t one of them. After all that Mom has done for us, the least we can do is set aside a day to show our appreciation. And that’s why we devote our May issue to the topic of women’s health. This month, we cover everything from nutritional advice for expectant mothers (“Healthy Mom, Healthy Baby,” p. 16) to supplements for managing the transition to menopause (“Ease Menopause Symptoms Naturally,” p. 17). Don’t miss “The Top 3 Herbs for Women” (p. 10), for a look botanicals that support wellness during all stages of life, and “Do-itYourself Elixirs” (p. 18), for a variety of homebrewed, health-boosting tonics. Losing weight is an issue for many of us, regardless of gender. But our “21-Day Weight-Loss Challenge” (p. 22), takes a more feminine approach. Rather than pushing a diet or exercise regimen (and there’s a guy word if I’ve ever heard one), motivational speaker Louise Hay recommends learning to eat “lovingly.” That is, listening to your body to discover what you need, and then choosing foods, supplements, and activities that work for you. Weight loss is just a by-product of this holistic strategy for taking your health, mood, and energy to a whole new level. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, Vera Tweed Graphic Designer Maggie Samson Production Director Cynthia Lyons Production Manager Mark Stokes Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708

Director, Retail Development Kitty Riso and Custom Marketing 800.443.4974, ext. 704 kriso@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Kitty Riso 800.443.4974, ext. 704 kriso@aimmedia.com Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 4. 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.

May 2016

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supplement advisor

By Vera Tweed

just how healthy are healthy fats? No one disputes the fact that omega-3s are essential, but lately, the benefits of fish oil supplements have been questioned. Here are the facts

body of evidence points to the benefits of omega-3 fatty acids for the heart, brain, joints, and more. But the results of trials evaluating omega-3 supplements have been mixed. What gives? A study published in Circulation may help put things in perspective. Scientists at Johns Hopkins University evaluated much of the earlier research, and found that benefits correlate more closely with blood levels of omega-3s than with specific supplement doses, because individual responses vary. This helps explain the inconsistencies. Let’s say 100 people take one gram of fish oil. For some, blood levels will rise to a therapeutic level but for others, a gram is not enough. A study that doesn’t test blood levels will conclude that the supplement isn’t consistently effective—and this has been an all-too-common research flaw. Genes partially account for these differences, but unhealthy fats are also a major problem. Inflammatory omega-6 fats are overabundant in Western diets—found in the corn, soybean, sunflower, safflower, and grapeseed oils used in processed foods. The research review found the lowest rates of heart disease among people eating a traditional, fish-rich Japanese diet, with an omega-6:omega-3 ratio of nearly 1:1. But in our diets, this ratio can be as high as 20:1, with unhealthy omega-6s dominating.

Why Omega-3s Work “Omega-3s are anti-inﬂammatory,” says Dennis Goodman, MD, director of integrative medicine at NYU Langone NutriGold Krill Oil Gold is made with a proprietary form of krill (NKO Neptune Krill Oil) that comes from the pristine waters of Antarctica.

Medical Center, and author of The Thrill of Krill. “We know the background of so many diseases—atherosclerosis, arthritis, cancer, dementia, leaky gut syndrome—is inflammation, so why wouldn’t we use something natural to fight inflammation?” At least 8,000 human studies support the benefits of omega-3s, in a variety of ways. For the heart, they lower triglycerides and reduce inflammation that leads to plaque deposits in arteries. And virtually all other parts of the body benefit. Omega-3s improve mood, reduce aggression, enhance pregnancy and children’s development, and support a healthy metabolism.

Where to Get Them So far, almost all of the research has tested omega-3s from fish oil, and, more recently, krill oil, which is derived from shrimp-like creatures. Both supply the key beneficial fats, but in another respect, they differ. The EPA and DHA in krill oil are attached to a fatty substance called phospholipids, making them two to three times more absorbable, says Goodman. “The body understands phospholipids because many of the cell membranes contain phospholipids, so they know how to process it.” This, he says is how theory translates into practice: “Say someone’s taking a gram of a fish oil, they can certainly take 500 mg of krill and have an equivalent effect.” Because of this mechanism, krill oil is digested more quickly, and it naturally contains astaxanthin, an antioxidant that helps keep the oil fresh. Solgar Full Spectrum Omega is made with pure wild Alaskan salmon oil plus vitamin D and astaxanthin.

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

But this doesn’t mean ﬁsh oil should be avoided. “What’s important,” says Goodman, “is that you take omega-3s.”

What to Take Look for quality supplements in capsules, oils, or flavored smoothie-style forms. For krill oil, look for at least 40 percent phospholipids. A doctor can test your blood to determine personal needs, but the following dosages are generally effective: For health maintenance: 500 mg of krill oil or 1,000–1,500 mg of fish oil. For coronary heart disease: 1 gram of

krill oil or 2–3 grams of fish oil. To lower triglycerides: The American Heart Association recommends 2–4 grams of EPA plus DHA from fish oil. Check the Supplements Facts on product packages for EPA and DHA amounts. If taking krill oil, take one-third to one-half this amount of EPA plus DHA. For vegans: Plant-based versions of EPA and DHA also come from algae, as separate supplements rather than in combination. Follow product directions. Alpha-linolenic acid (ALA): A different type of omega-3 fat found in plant foods, ALA is converted in the body to EPA and DHA, but does not raise blood levels to the same degree as direct EPA and DHA supplements. However, ALA-rich foods are beneficial, especially if eaten in place of unhealthy oils. Try substituting walnuts, or chia or flaxseed snacks, for conventional treats made with inflammatory oils.

May 2016

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3/28/16 3:26 PM

BEAUTY NEVER TASTED SO GOOD.

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Hair, Skin & Nail Health*

Acai Berry

Super Antioxidant*

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AT NEOCELL, WE BELIEVE THAT BEAUTY IS AN EXPRESSION OF HEALTH.*

2/29/16 12:40 PM

newsflash Best Fruits for Weight Loss Weight-loss diets often discourage eating fruit for the first few weeks because raising blood sugar levels can lead to more fat storage. However, eating fruit instead of processed, starchy snacks can help you shed a little weight or protect against weight gain over time, according to a joint study by UK and U.S. researchers, published in The BMJ (formerly British Medical Journal). After analyzing research that tracked more than 124,000 American men and women, the study concluded that an apple or pear a day, or a half-cup of blueberries, could help maintain weight or even lead to a loss of one or two pounds. Over time, this can have significant health benefits by helping prevent age-related weight gain.

Eating trans fats increases risk of death by 34%, according to a review of studies of more than 300,000 people, published in The BMJ. However, saturated fats (animal fats) did not increase risk. Trans fats are listed in the ingredients of packaged foods as “partially hydrogenated” oils, such as soybean oil or cottonseed oil, and are also found in margarine.

34%

Getting Kids Cooking for Life Want to get your kids interested in healthy food—and cooking? Common Threads can help. The nonprofit has programs to help parents engage kids in food shopping, choices, and preparation. And for teachers, it offers interactive classroom programs for grades three through eight. In urban schools, these are some of the results among students who completed a Common Threads program:

* 81 percent could identify the components of a healthy meal

* Over 50 percent began eating more

fruits, vegetables, and whole grains

Programs cover good nutrition, shopping on a budget, and how food and cooking contribute to different cultures. They are designed to help families cook together and foster awareness and appreciation of healthy food. A free Cooking for Life Cookbook is available in the “Downloadable PDFs” section of the Common Threads site at commonthreads.org.

BEST EXERCISE FOR HIKERS If hiking is in your summer plans, here’s an ideal exercise to get ready, according to Melissa Arnot, an international mountain guide and climber extraordinaire—the only woman known to climb Mt. Everest five times, as well as many other soaring peaks. DOWNHILL LUNGES: They open your hips and strengthen legs, and strong legs are essential for steadying your feet on unstable terrain, such as rocks and slippery surfaces. Head outside to the nearest hill with an incline that’s challenging but not too steep for your fitness level, and do lunges facing downhill. INDOOR ALTERNATIVE: If there isn’t an appropriate hill nearby, use an elliptical machine. Set it on low and go in reverse. If you’ve never done this, start with resistance that’s manageable, and gradually build up to greater resistance.

May 2016

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3/28/16 9:05 AM

“I take BioSil every day… I’m amazed at the results I see in my skin, hair, and nails!”

“Look Youthful, Look Beautiful, Look Healthy with Smart Choices” You don’t look this youthful, beautiful, and healthy at 61 without making some very smart choices. For this, Christie relies on both her own instincts and advice from experts in the fields of nutrition, exercise, and supplementation. That’s why Christie eats healthy foods and gets in 10 to 20 minutes of exercise a day. Christie also knows the right supplement can work wonders. And that’s why she takes BioSil every day. “I am amazed at the results I see in my skin, hair, and nails!” Why BioSil? Simple… Christie: “Gain Back Your Collagen and Keep It!” Christie understands that collagen “plumps” your skin and makes it smooth and youthful looking. In addition, she knows collagen gives your skin its vital elasticity. What’s more, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger too. Christie chooses BioSil, because it’s clinically proven to activate the enzymes that generate collagen.† BioSil helps you regain lost collagen and add new collagen.† Plus, BioSil protects both your new and existing collagen from breakdown due to the age-related rise in levels of homocysteine, the body’s anti-collagen amino acid.† That makes BioSil one very smart choice!

Christie: “No Animal By-Products, That’s Extremely Important to Me” “I am a vegetarian. And I’ve spent a lifetime helping to protect the wonderful creatures who’ve been on the earth longer than us humans. That’s why I’m very happy BioSil contains no animal parts whatsoever.”

Clinically Proven BioSil® • Reduces Fine Lines & Wrinkles 30%‡† • Strengthens & Thickens Hair 13%**† • Improves Skin Elasticity 89%‡† • Strengthens Nails‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

Christie: “I Like Knowing it’s Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally! Christie: “I Appreciate the Scientifically Valid Clinical Trials” BioSil employed the double-blind, placebo-controlled clinical protocol, the gold standard in clinical trials. The trials are conducted on the actual product, BioSil, not a “key ingredient.” The results are based on calibrated scientific measurements, not personal opinion. And the results reported are all statistically significant, meaning the results came from taking BioSil, not some outside factor. See Christie’s list of food choices and exercise routines www.BioSilUSA.com/BNE416

The First and Only Advanced Collagen Generator® One Very Smart Choice!

©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has 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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Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

So, c’mon life, bring it on. We’re ready for you.

Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998

for a FREE SAMPLE and a store near you. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.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. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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2/29/16 1:05 PM

herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

top 3 herbs for women These herbal multitaskers help to ease hormonal issues from PMS to symptoms of menopause

any women have discovered that herbal remedies can combat monthly misery from premenstrual syndrome (PMS) and ease the discomforts of menopause. And considering the risk of conventional treatments such as hormone therapies and antidepressants, safe and eﬀective supplements are certainly worth a look. While basic lifestyle strategies such as good nutrition, getting enough sleep, and stress management go without saying, herbal remedies can tip the balance. Here are three herbs I believe every woman should have in her medicine cabinet.

Dong quai (Angelica sinensis) Dong quai, the Chinese “queen of herbs,” also bears the moniker “female ginseng.” This herb is a favorite in the repertoire of Chinese herbalists, and is often used to treat female hormone imbalances. Although modern Western practitioners often recommend dong quai as a treatment for PMS, as well as for menstrual cramps and symptoms related to menopause, it is not commonly used this way in Chinese medicine. Instead, it is used along with other herbs to create a highly individualized treatment, often in combination with peony or bupleurum root. These herbal combinations are used to treat PMS, menstrual pain, ﬁbrocystic breast disease, and pelvic inﬂammatory disease. A 2014 study showed promising results for dong quai extract in osteoporosis treatment.

dong quai

Use 2 grams of dong quai per day in capsules.

Chasteberry (Vitex agnus-castus) The herb chasteberry is a widely used European treatment for PMS symptoms, and is especially effective for breast tenderness. Chasteberry’s use in modern herbal medicine began in the 1950s, when a German pharmaceutical firm produced a standardized extract, and it has become a mainline European treatment for PMS. The basic indication for this herb is to treat progesterone deficiency, or said another way, estrogen excess. Chasteberry is believed to work by suppressing the release of the hormone prolactin from the pituitary gland. Prolactin may play a role in cyclic breast pain and tenderness connected with PMS. Chasteberry also appears to be sedative and antispasmodic. 10

In one study comparing the efficacy of chasteberry with a placebo, women suffering from PMS symptoms such as breast tenderness, abdominal bloating, and migraines experienced a 40 percent reduction of symptoms compared to 10 percent in the women taking a placebo. Another study of 178 women found that treatment with chasteberry taken over three menstrual cycles significantly reduced PMS symptoms. Women in the chasteberry group experienced significant improvements in symptoms, including irritability, depression, headache, and breast tenderness, and more than double the response of women in the placebo group. Because it lowers prolactin levels, which are naturally elevated in pregnant and nursing women in order to stimulate milk production, chasteberry is not recommended for pregnant or nursing mothers.

chasteberry

Use 2 grams per day in capsules.

Bupleurum root (Bupleurum chinense) Chinese herbal formulas designed to regulate the menstrual cycle or treat PMS almost always center on bupleurum. The main action of this herb is to relieve blood stagnation in the liver. In women, liver stagnation can cause menstrual cramps, breast swelling, irregular menstrual flow, irritability, and food cravings, according to traditional Chinese medicine. Numerous recent studies have found beneficial effects for the liver and have supported the herb’s immunomodulatory, anti-inflammatory, and antiviral properties. Because bupleurum is relaxing, it can be helpful in PMS with anxiety and irritability. Its liver-supportive qualities help to reduce sugar cravings, a common PMS symptom. According to traditional Chinese medicine, the “energy” of bupleurum is “bitter and cool,” so it is particularly good in women who are always hot or who have a fever. The classic bupleurum patient is a woman who is hot or feverish (maybe with chills), irritable, nauseated, and dizzy, with menstrual pain, high cholesterol, and a tight, sore chest. Bupleurum is sometimes combined with dong quai. Use 2 grams per day in capsules.

May 2016

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3/28/16 4:09 PM

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2/17/16 9:54 AM

healing edge

By Michael T. Murray, ND

mind your ps & qs

9 NATURAL WAYS TO DECREASE ALZHEIMER’S RISK Alzheimer’s is a degenerative brain disorder associated with progressive dementia. The primary areas of natural intervention are prevention and treatment with measures to improve mental function in the early stages of the disease. Here are some therapies to consider:

PQQ may be the perfect answer to preventing or reversing age-related mental decline

QQ (short for pyrroloquinoline quinone) is an extremely potent antioxidant that is able to carry out the role of an antioxidant in the body more than 20,000 times—which is a rare thing. For example, other antioxidants, such as vitamin C, are only able to accomplish this “cycling” process about four times. It has been found in all plant foods analyzed to date, and is particularly abundant in parsley, green peppers, kiwi, papaya, and tofu. These foods contain 2–3 mcg of PQQ per 100 grams. Green tea provides about the same amount per 4-oz. serving. While these amounts appear to be suﬃcient in helping our cells carry out basic functions, research indicates that boosting PQQ through supplementation can produce some amazing eﬀects.

Key Benefits In addition to PQQ’s antioxidant effect, the nutrient helps protect mitochondria (the part of a cell responsible for generating energy) from oxidative stress. It also promotes the formation of new mitochondria within aging cells. PQQ offers considerable benefits for conditions revolving around low mitochondrial function, including aging, neurological diseases (e.g., Alzheimer’s and Parkinson’s), and chronic degenerative diseases. Current research has Natural Factors PQQ-10 pairs 100 mg of high-quality CoQ10 (in the easy-toabsorb form of ubiquinol) with 10 mg of PQQ.

Take measures to improve blood sugar control and insulin sensitivity—these appear to be important steps in the prevention of Alzheimer’s. Polyphenols, found in grapes, grape seed extract, and red wine, have been shown to prevent beta-amyloid formation, a marker of Alzheimer’s.

focused primarily on its ability to protect memory and cognition in both aging animals and humans. Some highlights: PQQ protects against a gene involved in an early stage of Parkinson’s disease. PQQ protects brain cells against oxidative damage in models of strokes. PQQ blocks the formation of several compounds that are damaging to brain cells, including mercury and oxidopamine. PQQ protects nerve cells from the damaging eﬀects of the beta-amyloidprotein linked with Alzheimer’s disease.

How Much to Take Based on the latest research, a therapeutic dosage is 10–20 mg daily. Some evidence also supports using 20 mg daily for memory enhancement. While PQQ has been shown to be eﬀective on its own at improving brain function, the best results have been seen when it is combined with CoQ10. Paragon Plus Triple B-12 Dots contain three sources of B12 for optimum absorption by the body.

Akin’s & Chamberlin’s TruStand Turmeric Extract provides standardized turmeric extract plus rosemary extract.

Take a magnesium supplement daily to help decrease the absorption of aluminum, a known neurotoxin. Take vitamin B12 daily, particularly if you are a senior. Studies show that a significant percentage of the geriatric population is affected by B vitamin deficiencies (particularly B12) linked to Alzheimer’s disease. Make sure to get enough zinc—it’s one of the most common nutrient deficiencies in the elderly and has been suggested as a factor in the development of Alzheimer’s. Studies used 27 mg daily of zinc aspartate. Take 1,500 mg daily of acetyl-Lcarnitine: results of using this nutrient to delay the progression of Alzheimer’s have been outstanding. Add curcumin or turmeric to your daily supplement regimen. There is considerable evidence that curcumin (a compound in turmeric) protects against age-related brain damage and Alzheimer’s. Consider trying huperzine A, an alkaloid isolated from the moss Huperzia serrata. It has been shown to potentiate the effects of the important brain chemical acetylcholine. Don’t forget omega-3 fats: Regularly consuming fish rich in omega-3s is a key dietary factor in Alzheimer’s prevention. If you don’t eat fish on a regular basis, take a fish oil supplement daily.

May 2016

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3/28/16 9:10 AM

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Ceramosides™ is the trademark of E.P.I. France Δ Results from Ceramosides™ study. Participants were fair-skinned Caucasian women aged 30-60 who consumed 30 mg of Ceramosides per day. † This product contains wheat. The wheat has been processed to allow this food to meet the Food and Drug Administration (FDA) requirements for gluten-free foods §

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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2/29/16 12:40 PM

expert’s corner

the c word “ ”

Q: A:

Natural cancer-prevention strategies that offer hope against this prolific disease

I have cancer on both sides of my family. What really works in terms of reducing my risk for developing cancer? —Fran D., St. Louis

Cancer is the second leading cause of premature death (after heart disease) in the United States, and sophisticated new diagnostic and treatment strategies do not seem to be keeping pace with increased incidences. Understanding a little bit about why cancer is increasingly prevalent can help you formulate a plan for its prevention.

Basic Facts about Cancer In a healthy person, cells divide, grow, and replace themselves in an orderly way. When the genes that control the normal cell functions fail, the cell becomes sick and starts growing out of control. When these uncontrolled cells develop into a mass, we call that a tumor. Most experts think that cancer starts with a single damaged cell. Usually it takes several hits on this cell before a malignant tumor is generated. “Hits” might be: Manmade chemicals , such as pharmaceuticals, ﬂame retardants, food preservatives, pesticides, fertilizers, and plastics. Natural poisons, including arsenic and other heavy metals. Physical trauma from injury, surgery, or a burn—including sunburn.

Reducing Risk More and more, the average American is exposed daily to harmful chemicals, industrial carcinogens, and solvents, including cleaning solutions, cosmetics, pesticides, plastics, and processed food. The good news is that it is possible to reduce this toxic burden. You can minimize your use of plastics, for instance, by using canvas bags for shopping. Avoid buying personal-care products that contain harmful chemicals. Avoid tampons and menstrual pads that use bleached material. And read labels. If you see long words that have syllables such as butyl, cetyl, ethyl, or propyl, walk away. 14

By Emily A. Kane, ND, LAc

And avoid sodas and conventional shampoos, conditioners, and dish and laundry detergents.

Readily Modified Risk Factors

9. Nuts and seeds 10. Yogurt (organic and from grass-fed animals)

You can also reduce your cancer risk by controlling your diet and your level of physical activity. Women who gain weight at menopause are more vulnerable to breast cancer. Women who don’t exercise are more likely to acquire breast, colon, and stomach cancers. Excessive alcohol intake is another risk factor for breast, colon, liver, pancreatic, and throat cancers. As for diet, the 10 top cancer-ﬁghting (and preventing) foods are:

1. Green tea or matcha powder, 1 tsp. daily 2. Melatonin, 1–3 mg at bedtime 3. Vitamin D3. Check your serum levels and dose to achieve 60–90 ng/mL 4. Medicinal mushrooms. These can be taken in tincture or capsule form, but consult with a knowledgeable healthcare provider for details on source and dosing.

1. Beans (dried beans, lentils, split peas) 2. Carotenoid-rich fruits and veggies that are deep green, orange, red, and yellow 3. Cruciferous vegetables—broccoli, cabbage, kale, bok choy, cauliﬂower 4. Fiber-rich foods—beans, fruits, vegetables, and whole grains 5. Fish—coldwater varieties, such as salmon, trout, and snapper 6. Garlic 7. Green tea 8. Mushrooms—the medicinal varieties include maitake, reishi, and shiitake

The bottom line with cancer prevention is to avoid manmade chemicals as much as possible—natural is always better. Breast milk is healthier than formula. Whole grains are more nutritious than refined flour products. Drink plenty of pure water, eat colorful foods, never eat white flour or white sugar, get enough sleep, and exercise daily. With just these few simple lifestyle changes, you can greatly reduce your chances of getting cancer—and improve all other areas of your health, to boot.

Supplements can also help reduce cancer risk. My favorites:

MAJOR WARNING SIGNS OF CANCER A thickening or lump in the breast or elsewhere. Lumps don’t always mean cancer, but they should be evaluated. Any persistent change in bowel or bladder function, persistent indigestion, or difficulty swallowing. Eating, swallowing, digestion, and bowel movements are not supposed to be painful or difficult. Any sore that does not heal. If you have a patch of skin that stays irritated, oozy, or abnormally itchy, check with a doctor.

Unusual bleeding or discharge. But, note that an occasional weird or off-cycle period is likely normal; your menstrual cycle may just be disrupted from changes in diet, stress, or travel. Recent change in the size or color of a wart or mole. A nagging, hacking cough or hoarseness that lasts more than several weeks. Unintentional weight loss of 10 lbs. or more over a two-month period.

May 2016

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2/29/16 1:07 PM

Healthy Mom, Healthy Baby BY SALLY KARLOVITZ, CN A MOTHER-TO-BE desires nothing more than to have a healthy baby. While good nutrition is important during pregnancy, many of the factors that determine a baby’s health occur right after conception. Therefore, steps to ensure a healthy outcome need to be taken prior to conception. Here are some suggestions to increase your odds of having a healthy baby: 1. Clean up your diet. Everything you eat can affect your baby. A growing fetus requires a variety of nutrients, so include a variety of foods in your diet, and begin eliminating heavily processed and artificial foods. Decrease or eliminate caffeine. Increase protein intake with foods such as eggs, nuts, dairy, lean meats, and fish. 2. Start taking a high quality prenatal vitamin prior to pregnancy. Good prenatal vitamins have higher levels of iron, calcium,

and folic acid, which are needed in greater amounts during pregnancy. Folic acid can help prevent neural tube defects when taken during the first trimester. Since women often do not find out they are pregnant until they are a month or more along, it is wise to supplement with folic acid or a prenatal vitamin ahead of time. 3. Take extra calcium, iron, and DHA. Calcium and iron needs increase as the pregnancy progresses. Studies have shown that there is a correlation between pregnancy-related hypertension and low calcium intake. Calcium and magnesium can also help relieve leg cramps. Anemia is common during pregnancy, so getting enough iron is essential. DHA is an omega-3 fatty acid that we have to get from our diet. DHA is found in every cell of our bodies and is critical for brain, eye, and central nervous system development and functioning. Studies show that adding DHA during pregnancy has a positive effect on the visual and cognitive development of the baby. 4. Help prevent morning sickness by eating smaller, more frequent meals. If nausea continues to be a problem, ask your doctor about ginger, which has been shown to be helpful in reducing morning sickness. Make these simple changes to protect your health, and the health of your baby.

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Collagen is an important structural protein in the body. It is the most integral part of the skin’s fabric, giving skin the youthfulness and tautness so many desire.

There are more than 20 types of collagen, but types I, II, and III are the most prevalent in the human body, with types I and III being found mainly in the skin. As we age, we lose collagen, which contributes to visible 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. Collagen is often found in products with hyaluronic acid, which helps keep collagen, and skin, hydrated and youthful.

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May 2016

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3/28/16 3:28 PM

Ease Menopause Symptoms Naturally

BY MARY ANN O’DELL, MS, RD

IN MANY CULTURES around the world, the transition into menopause is a highly revered time of life for a woman. However, for many women in Western cultures, menopause is dreaded and feared as the time of hot flashes, night sweats, erratic mood swings, insomnia, and low libido. But menopause doesn’t have to be difficult. A 2-step approach of diet and supplements can help support the body and lessen the symptoms of menopause.

DIETARY SUPPORT Good nutrition is the foundation for overall health. During menopause, reduce your consumption of sugar, animal fats, and caffeine, and emphasize fruits, vegetables, beans, and whole grains. Include soy and flaxseeds, foods that naturally contain phytoestrogens that support hormonal health.

NATURAL SUPPLEMENT SUPPORT As in all stages of life, women going through menopause should take a high potency daily multivitamin and a bone support formula. Omega-6 essential fatty acids, from flax, evening primrose or borage oils, have been shown to be beneficial for hormonal complaints. GLA omega-6 fatty acid has been shown to help support the building of good hormones in the body. Traditionally, women have relied on GLA from evening primrose to help with both PMS and menopausal imbalances. Herbs that help hormonal balance include black cohosh, dong quai, and motherwort. Black cohosh naturally contains phytoestrogens, while dong quai contains phytosterols. The phytosterols in dong quai may help reduce symptoms of estrogen deficiency, including hot flashes. Motherwort helps cool the body, helping to reduce hot flashes. With these natural approaches, you can ease the symptoms of menopause and make it a natural transition in your life.

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The Healthy Edge

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3/28/16 9:13 AM

DO-IT-YOURSELF

HEALING

ELIXIRS We’ve brewed up a collection of alcohol-free elixirs, tonics, and cordials for you to enjoy ❱ BY LISA TURNER

rom simple to complex, with ingredients such as herbs, flowers, and even gemstones, elixirs have been used for thousands of years to nourish and heal. They’re often made with alcohol, which limits their usefulness in many ways. We’ve brewed up a collection of alcohol-free elixirs, tonics, and cordials for you to enjoy. Take them a shot at a time, or mix with sparkling water and sip slowly. Because many of these include powerful herbs, check with your health care practitioner before using, and if you’re pregnant, avoid them altogether.

May 2016

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3/28/16 9:16 AM

RASPBERRY-VANILLA DIGESTIVE KVASS Makes about 1 quart

CLEANSING LEMON-GINGER OXYMEL Makes about 1½ cups

Oxymel is a traditional tonic based on apple cider vinegar and raw, unfiltered honey. The dandelion root and burdock root help detox the liver and blood; the dried roots are available at most natural food stores. If you can’t find them, swap a 3-inch segment of fresh burdock root and ½ cup dandelion leaves. Don’t boil the leaves; just steep them in the hot liquid after the ginger cooks. Take a shot in the morning; it’s intense! 1 1 1 1 3 3

2-inch piece ginger root Tbs. dried dandelion root Tbs. dried burdock root small lemon, juiced Tbs. organic apple cider vinegar Tbs. raw, unfiltered honey

1. Peel ginger, and thinly slice crosswise. Combine in a small pot with dandelion root, burdock root, and 1½ cups water. Bring to a boil, reduce heat, and simmer, covered, for 15 minutes.

2. Strain mixture into a glass pint jar. Add lemon juice, vinegar, and honey. Stir to mix well, and let cool.

3. Serve as is, or chill before serving. To serve, fill an espresso cup or shot glass halfway with mixture, and down it before breakfast. Store in refrigerator for up to 1 week.

Kvass is a traditional fermented beverage, usually made with beets. The fermentation process occurs when beneficial bacteria and yeasts feed on the sugars in the beets. We’ve made ours with ripe, juicy raspberries for a sweet, mild flavor that still has all the benefits of traditional kvass. If you can’t find fresh raspberries, frozen are just fine. This recipe uses a quart-sized jar; but you can use a half-gallon jar and increase the ingredients. ¾ cup raspberries or mixed berries 1½ Tbs. raw, unfiltered honey 2 Tbs. whey or 2 probiotics capsules 1

tsp. vanilla extract (optional)

1. Place fruit in the bottom of a quart-sized canning jar. Using a wooden spoon, gently mash fruit to break up (if using frozen raspberries, this step isn’t necessary). Add honey. Add whey, or open probiotics capsules and pour contents into the raspberries; discard capsules. Stir to mix gently.

2. Fill jar with filtered water (the chlorine in tap water can hamper fermentation), leaving about 1 inch of space at the top to allow room for developing gases.

3. Screw lid on jar, and place in warm area away from direct sunlight. Gently agitate jar once or twice a day. Fermentation should begin in 24–48 hours, and kvass will be ready to drink in 2–5 days. Taste mixture every day to see when it’s fermented to your tastes (don’t drink out of the jar, or you’ll introduce harmful bacteria into the mix). Kvass should taste sweet and tangy. If it tastes sour or “off,” discard immediately.

4. When fermentation is complete, strain kvass into another jar, and stir in alcohol-free vanilla extract if desired. Refrigerate, and serve chilled. Drink as is, or combine with sparkling water for extra fizz. Store in refrigerator for up to 1 week.

The Healthy Edge

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3/28/16 3:32 PM

LAVENDER-ROSE BEAUTY ELIXIR Makes about 2 cups

Lavender, rose, hibiscus, and other flowers combine to make this fragrant elixir that soothes and detoxifies skin. To make a gem elixir (or just for fun), place a well-washed piece of rose quartz in the mixture, and set out in the sun (or moonlight) to infuse. This makes a fun gift as well! ½ ¼ 2 2 2 ¼

cup dried rose petals cup dried lavender Tbs. dried hibiscus flowers Tbs. dried calendula flowers Tbs. raw, unfiltered honey cup aloe vera juice (optional)

1. Combine rose petals, lavender, hibiscus, and calendula in a teapot with a lid. Bring 2½ cups water to a boil. Pour boiling water over flowers, cover, and let steep 7–10 minutes. Strain herbs into pint-sized glass jar with a lid; discard flowers.

2. Add honey and aloe, if desired, and stir to mix well. Let cool, then cover and chill before serving. To use, drink ¼ cup twice a day, straight or mixed with sparkling water. Store in refrigerator for up to 1 week.

PASSIONFLOWER & CHAMOMILE STRESSRELIEF TONIC Makes about 2 cups

This tonic combines several calming herbs that promote nervous system balance and sleep. Most natural foods stores carry dried chamomile, passionflower, and lemon balm. If you can’t find them in whole herb form, you can substitute powdered, encapsulated herbs or herbal tinctures. This also makes a soothing bedtime tea when served warm.

½ cup dried lemon balm

1 (400–500 mg) capsule kava, or equal amount liquid tincture

¼ cup dried passionflower ¼ cup dried chamomile flowers 2 (400–500 mg) capsules valerian, or equal amount liquid tincture

2 Tbs. raw, unfiltered honey or organic, unrefined cane sugar

1. Combine lemon balm, passionflower, and chamomile in teapot. Bring 2 cups water to boil. Pour boiling water over herbs, cover, and let steep 7–10 minutes. Strain herbs into a pint-sized glass jar with a lid; discard herbs.

2. Open valerian and kava capsules, and pour contents into mixture. Add honey. Stir well to mix. Let cool, then cover and chill before drinking. To serve, fill 1-ounce shot glass halfway, and take twice a day. Store in refrigerator for up to 1 week.

IMMUNE-BOOSTING ELDERBERRY CORDIAL Makes about 1½ cups Elderberry has strong immune-boosting properties, rose hips add plenty of antioxidants and vitamin C, and probiotics gently support immunity. Take 2 tsp. twice a day for adults. A variation of this formula is especially effective as an immunity booster and cough syrup for kids: skip the ginseng and astragalus, increase the honey to 4 Tbs., and give 2 tsp. up to four times a day. ¼ cup dried elderberries 2 Tbs. dried rose hips 2 Tbs. dried astragalus root, or 2 tsp. astragalus tincture 2 tsp. liquid ginseng extract 2 probiotics capsules 3 Tbs. raw, unfiltered honey 20

1. Bring 2 cups water to a boil. Reduce heat to simmer, and add elderberries, rose hips, and astragalus root (if using liquid tincture, add after cooking, when you add the ginseng). Cover and simmer very gently, 10 minutes. Remove from heat, and let cool slightly.

2. Strain mixture into pint-sized glass jar. Add ginseng, contents of probiotic capsules, and honey, and stir well to mix. Let cool completely, then cover and chill before using. To use, take 2–4 Tbs. twice a day. Store for up to 1 week in refrigerator.

May 2016

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3/28/16 3:32 PM

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2/29/16 12:39 PM

21 DAY

WEIGHT-LOSS Looking to shed some pounds without damaging your health? The key, according to motivational speaker Louise Hay, is to skip the fad diets and miracle pills, and instead eat “lovingly.” What does that mean? Read on to find out

challenge

❱ BY VERA TWEED

otivational speaker and author Louise Hay is still going strong at the age of 88. How does she do it? In her book, Loving Yourself to Great Health, she teams up with her go-to natural health and nutrition experts Ahlea Khadro and Heather Dane to reveal her secrets: listening to your body and living a nutrient-rich life. Without counting calories or grams of carbohydrates, the “loving” way of eating is designed to take health, mood, and energy to a new level—and helps you shed excess weight along the way. Best of all, it’s customized for you and presented here in a 21-Day Challenge style.

1 listen to your body “We are all an experiment of one,” says Dane. “The best way to give your body what it needs is to listen to the signals your body is giving you.” Start by keeping a food diary and noting how you react to certain foods for two weeks, tracking your energy levels, moods, how well you sleep, any physical symptoms that improve or get worse, and whether or not your bowel movements are optimum. Every few days, review your food diary, looking for patterns and noting any foods that may trigger symptoms. Once you identify foods that seem to be causing problems, eliminate one of these for one or two weeks. See how you feel and decide if you should be eating that food. Repeat the process with other problematic foods, one at a time. This learning process enables you to develop the best diet for you—and weight loss, where needed, will be one of the results. There are also some basic principles: eating whole foods rather than processed ones, avoiding toxins, and harnessing the beneﬁts of digestive remedies.

May 2016

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2 let go of unhealthy ingredients

Hay and her team caution against eating the following items: ❱ Reﬁned sugar, high fructose corn

syrup, and artiﬁcial sweeteners. ❱ Monosodium glutamate (MSG). ❱ Genetically modiﬁed foods

(GMOs). ❱ Gluten, in many grains and as an

additive in other foods. ❱ Trans fats and reﬁned fats. ❱ Unfermented soy. Fermented soy

foods include soy sauce, tamari, tempeh, natto, and miso. ❱ Factory-farmed meat, poultry,

eggs, and dairy. ❱ Farmed ﬁ sh. Opt for sustainable,

wild varieties. ❱ Processed food and chemical

additives.

Pick Nourishing Foods Choose organic versions of fresh foods and try to prepare meals from scratch. In packaged foods, look for real-foods ingredients, most likely found in your local health food store. For meat, poultry, eggs, and dairy items, choose organic, grass-fed versions from animals raised humanely. Raw butter and ghee (clariﬁed butter) are easily digested because they contain virtually no lactose or casein; other raw, organic, grass-fed dairy products are generally easier to digest than conventional ones. However, not everyone can tolerate dairy.

Satisfy Your Sweet Tooth in a Diﬀerent Way

For an instant, healthy treat, store some dates in the freezer. When you want a dessert, take out one date and eat it alone or with almond butter, tahini, a handful of nuts, or a little sea salt.

Eat all the Colors of the Rainbow Emphasize dark, leafy greens, but eat all the colors of the rainbow. Tomatoes, red bell peppers, eggplant, and corn can be problematic for some people. Powdered greens supplements with wheat grass, barley grass, oat grass, spirulina, and/or algae can boost your vegetable intake.

Fall in Love with Spices An inﬁnity of ﬂavors and aromas can be created with fresh or dried herbs and spices. Experiment, discover your own favorites, and use them liberally in savory dishes and desserts. Most vegetables, for example, go beautifully with thyme, basil, and rosemary; alternatively, you could use a mixture of turmeric, allspice, and fennel powder (¼–½ teaspoon each).

Use Natural Sweeteners Unlike reﬁned sugar, natural sources of sweetness are rich in nutrients. They include fruit, dates, raw honey, organic grade B maple syrup, and organic unsulphured blackstrap molasses. For zero-calorie sweeteners, try monk fruit, also called lo han. Or try stevia.

Get Enough Water for Your Weight Aim for half your body weight in ounces: 70 ounces of water daily if you weigh 140 pounds, as an example. And never ignore thirst.

Say Yes to Protein and Healthy Fats Good protein sources for weight loss include organic, grass-fed, free-range meats, poultry, and eggs; unreﬁned extra-virgin coconut and olive oils; and seed and nut oils. Use animal fats and coconut oil for high-heat cooking, and olive, avocado, macadamia nut, and sesame oils for light sautéing.

10 Enjoy Grains, Nuts, and Seeds

If you eat grains, Hay and her colleagues recommend naturally gluten-free varieties, such as buckwheat, millet, amaranth, quinoa, and white basmati rice. Also incorporate nuts and seeds into meals. Be aware that cashews, peanuts, and pistachios have been known to accumulate mold more easily and cause symptoms in sensitive people. Rotate your grains, nuts, and seeds, rather than eating just one type every day or even every week, say Khadro and Dane. As they explain, if you eat a food too often, your body could develop a sensitivity to that food, and eating a wide range of foods gives you more nutrients. The Healthy Edge

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weight loss cont.

11 drink broth daily Bone broths and vegetable soups puréed in a blender are comforting foods packed with nutrients that reduce inflammation, aid digestion, improve immunity, and enhance moods. Drink them at least once daily. LOUISE HAY’S BROTH RECIPE A great daily elixir and a tasty base for cooking vegetables, soups, and stews, a nourishing broth can be made with only vegetables, only meat bones, or both. Collect vegetable skins and scraps and meat bones in a bag in your freezer. When it’s full, put it in a stainless steel pot or a slow cooker, cover with water, and add these:

1 or 2 pieces (3 inches each) of seaweed, such as wakame or digitata, to boost minerals ¼ cup apple cider vinegar to bring out minerals from bones, if you’re using them Sea salt and pepper to taste Bring mixture to a boil, then turn down heat and simmer about 8 hours, or overnight. Strain the liquid, discard scraps and bones, and let broth cool in the fridge. Once it’s chilled, scoop off the fat layer on top. Store in the fridge up to 5 days, or for longer periods in the freezer. If you don’t have meat bones, buy organic chicken necks, feet, and wings, or organic lamb or beef marrow bones.

Enhance Your Digestion Good digestion is an essential component of the loving diet, but heartburn, constipation, bloating, gas, and other digestive diﬃculties are all too common. Hay and her cohorts recommend:

Control Cravings Naturally Intensely sweet and salty tastes in processed foods provoke cravings for more of the same. But eating healthy, whole foods will gradually change your taste buds, and your body will want foods that are better for you—a little sweetness, for example, but not an overwhelming amount. Foods and spices that help tame cravings include:

k SOUR FOODS, such as cultured vegetables k MINERAL BATHS: Have

a warm, relaxing soak in a bath with ½–1 cup of Epsom salts; sea salt; raw, unfiltered apple cider vinegar; or seaweed powder.

k BITTER FOODS, such as dandelion greens, arugula, and

supplements of digestive bitters k CARDAMOM for sweet cravings k TURMERIC for salty cravings k CLOVES AND CINNAMON for blood-sugar balance

k DIGESTIVE ENZYMES: With

meals, take a supplement with a variety of enzymes. k PROBIOTICS: Look for a

variety of beneficial bacteria.

Test Your Stomach Acid Low levels of hydrochloric acid (HCl) can impair the breakdown of food, which leads to digestive upset. Test yourself this way: First thing in the morning, drink a mixture of 6 ounces of water and ¼ teaspoon of baking soda. If you don’t belch within 5 minutes, you likely have low stomach acid. To increase levels: About 15 minutes before each meal, drink the juice of half a freshsqueezed lemon in 4 ounces of water, or 1 tablespoon of raw, unﬁltered, organic apple cider vinegar in 8 ounces of water.

Take Supportive Supplements

Consider supplementing with CoQ10, vitamin C, B vitamins, magnesium, and the Ayurvedic tonic triphala.

Supplements that include magnesium and, to address speciﬁc situations, one of these: k MOOD-RELATED CRAVINGS: L-tryptophan, an amino

acid, starting with 500 mg daily and perhaps working up to 1,000 mg daily, depending upon your response. k CRAVINGS RELATED TO STRESS, OVERWORK, OR OVERWHELM: GABA (gamma-aminobutyric acid),

an amino acid that acts as a neurotransmitter and has a calming effect on the nervous system. Try 100–500 mg daily. k CAFFEINE CRAVINGS OR FLAGGING ENERGY OR DRIVE: L-tyrosine, an amino acid. Follow product

directions. k CRAVING COMFORT FOOD: DL-phenylalanine, an amino

acid that the human body turns into a brain chemical that influences mood. Follow product directions. (Avoid if you have phenylketonuria, or PKU, a rare metabolic disorder.) k EVENING CRAVINGS: 5-HTP (5-hydroxytryptophan), a

substance the human body makes from the amino acid tryptophan, can improve mood and sleep, and help reduce appetite. Try 50–100 mg daily. This supplement can cause drowsiness. k USAGE TIPS AND CAUTIONS: Try one of these at a time,

not a combination, as some of their effects overlap. Mood-enhancing supplements are not recommended for anyone taking mood-altering drugs, such as antidepressants, anti-anxiety drugs, or antipsychotics, without supervision by a holistic health practitioner who is trained in nutrition and pharmacology, as drug dosages may need to be adjusted.

May 2016

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Change Your Thinking with Aﬃ rmations Hay has taught millions of people to replace negative thoughts with positive aﬃrmations. Here are a few related to food and mealtime to try: k I am worth the

k I am so grateful

time and money I invest in my health. k I can easily make a

for this wonderful food. way I choose the perfect foods for every meal.

k Every time I

k This food is healing

Digestive bitters have been used as a remedy in Europe for quite some time and are a natural way for stimulating hydrochloric acid, which helps your stomach break down food. To aid digestion, put ¼ teaspoon (or per manufacturer instructions) in water, or some in a spray bottle. Most bitters are made of a combination of herbs, such as aloe, angelica root, manna, myrrh, saffron, rhubarb root, zedoary root, senna leaves, and camphor.

k My body loves the

nutritious, delicious meal. prepare food, I am nourished by my connection to nature and other beings.

18 Take Digestive Bitters

k My taste buds are

changing every day—I no longer crave foods that don’t nourish me. k Mealtimes are

me.

happy times.

Decide You Are Important Enough Hay teaches that once you try something that works for you, it makes change easier because it gives you permission to do it again. The thing is, you have to give yourself permission to try in the ﬁrst place. You have to feel important enough to give yourself that permission, to give yourself the space to change, to prioritize it in your life, and to support yourself in being successful, says Hay.

Connect with Nature According to Khadro, our bodies are crying for a connection to the earth, especially those of us who live in urban environments. So take a trip out of town, even if it’s only for a day. Go hiking, walk barefoot in the sand or on the earth, or sit by the ocean or on a mountaintop. Gardening is another wonderful way to reconnect to the earth. Get outside and dig.

Let Your Body Guide You Both Khadro and Dane emphasize that they are not here to tell anyone to go vegetarian, vegan, Paleo, Primal, grain-free, or raw. Instead, the message is simple: listen deeply to your own body and ﬁnd what works for you. Rigid rules and dogma mean nothing to the body; they are only food for the mind. Be willing to explore what your body needs to heal.

17 mash your veggies bonus tip: REPLACE SODA WITH HERBAL TEA

It’s easy to make blended vegetables with the consistency of mashed potatoes, say Khadro and Dane. Here’s how:

Nettles, dandelion, ginger, holy basil, peppermint, and chamomile are wonderful options for herbal teas. Here’s how to make one of our favorite hot or iced teas: Take ½ cup loose tea and add to 8 cups water in a saucepan. Bring water to a boil, and then turn off heat and allow to simmer. Pour water through a fine-mesh strainer or cheesecloth into a 2-quart-sized, wide-mouthed Ball jar or a large glass pitcher. Drink warm or hot tea, or store in the refrigerator and drink as iced tea.

1. Chop up vegetables (any which way in large chunks).

2. Boil or steam them, then drain the water, leaving about ⅓ cup of water for easy blending.

3. Add sea salt, black pepper, and any herbs or spices you desire.

4. Pour mixture into a food processor and purée with the S-blade. (Alternatively, you can use an immersion blender right in the same pan you cooked the vegetables in, which is fast and easy. You can even use a potato masher—just make sure your vegetables are softly cooked enough to do this.)

Paragon Plus Gent-Gest Digestive Bitters

Viva Vitamins Ultra Duo Dophilus Probiotic

Pacific Foods Bone Broth

Norbu Natural Monk Fruit Sweetener packets

Paragon Plus 5-HTP

MORE GREAT STUFF! This article was based on Loving Yourself to Great Health: Thoughts & Food—the Ultimate Diet by Louise Hay, Ahlea Khadro, and Heather Dane, which contains seven steps for eating, thinking, and loving your way to an ideal body weight and a healthy body. The last section of the book features recipes (including some of Hay’s favorites), sample menus, and kitchen basics. Visit hayhouse.com to learn more. The Healthy Edge

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The Power of Red WHEN YOU THINK OF RED, what comes to mind? Love? Anger? No color is more emotionally intense than red. Studies have shown that when people see the color red, their blood pressure elevates and their breathing becomes more rapid. In foods found in their natural state, red can also have a powerful physical effect on us because fruit and vegetable colors come from the presence of antioxidants—natural compounds that perform the crucial job of protecting our cells. One goal nutritionally is to get a broad spectrum of antioxidants, and one of the best ways to do that is to eat a broad spectrum of colors of fresh foods. The focus of this article is red foods and how they can enhance our health. Here are some red superfoods that you may want to include in your diet:

BY SALLY KARLOVITZ, CN

Mangosteen—Antioxidant-rich Mangosteen has been shown to help maintain good intestinal health, support immunity, and support cartilage and joint function. And it may even have benefits for respiratory health. Mangosteen is frequently found in juice form.

Tomato—Tomatoes are naturally rich in the antioxidant carotene lycopene, which gives them their bright red color. Studies have found that increased levels of lycopene may decrease risk of certain cancers, especially prostate cancer. Studies have shown lycopene also benefits heart health.

Cherry—Tart cherries contain melatonin, a hormone that regulates your sleep and wake cycles, helping you sleep better. Cherries have also been used in inflammatory conditions such as gout and fibromyalgia. Cranberry—These small red berries, from the blueberry family, contain antioxidants that have been shown to help keep bacteria from adhering to the bladder wall, thus supporting healthy urinary tract function.

Miracle Reds Superfood Cardio antioxidant formula.* 19 full-spectrum fruits & berries, including goji, pomegranate, açai, and mangosteen. Alkalizing and hydrating.*

IntegriHerb™ Cranberry Supports urinary tract health.* Rich in antioxidant compounds.* Premium quality, full-spectrum, whole-herb capsules.

Lycopene Pure™ 20 mg Powerful antioxidant carotenoid found in tomatoes.* Provides cellular protection.* Contains Lyc-O-Mato natural tomato extract.

May 2016

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

single synthetic ingredient. The herbs are: Cranberry, early goldenrod, marshmallow, stinging nettle, parsley, rose hips, uva-ursi, and small-flower willow herb. President of Bell Lifestyle Products, Nick Jerch, said he sells the tea in 80 countries and has on file around 1,000 testimonials from women who had success drinking the tea.* A businessman by trade, Jerch founded Bell Lifestyle after taking a shark cartilage supplement that supported his joint health and inspired him to share the benefits with others.* “I don’t need the money from the health care products, I have enough money to make a living on my sporting goods. … But this here gives me the greatest satisfaction,” he said.* Jerch is so confident in the products that he offers a full refund, no questions asked, if anyone is not satisfied.* Few customers ask for refunds though. “The refunds amount to less than 1 percent,” he said. “We have been doing it since I started business.”* The best way to buy the tea is from a local shop.

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

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

Small-flower willow herb Small-flower willow herb (different from the tree) is often used for support of the prostate gland. For women, it calms and eases the discomfort experienced with urinary tract issues and stimulates the kidneys.*

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

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

african black soap Toss those synthetic white bars of soap and revive & renew your skin

frican black soap, the centuries-old beauty secret of West Africans, is now being appreciated worldwide for its ability to fade skin discolorations, thin fine lines, smooth skin texture, and calm razor bumps, as well as help soothe skin irritations from blemishes to eczema, psoriasis, and dandruff. Naturally black in color, this versatile cleanser is ideal for face, hands, body, shaving, and shampooing, and is gentle enough even for babies and sensitive skin. Today, village women in western African countries continue to handcraft fair trade black soap. They make it from locally harvested plantain, cocoa pods, palm tree leaves, and shea tree bark that they sun-dry and then burn to ash, which is how the soap gets its black color. They add the ash to coconut oil, palm oil, and shea butter, combine it with water, and bring it to a boil until it dissolves. They hand-stir for 24 hours, and when the vitamin-rich soap solidifies, they scoop it out and set it out to cure. The extensive cooking and curing process makes authentic African black soap mild and gentle. The soap detoxifies and purifies the skin, but it does much more due to its powerful constituents. It works equally well on dry, oily, sensitive, and distressed skin, thanks to its bevy of wholesome ingredients: Plantain skins have a high concentration of vitamin A, which increases collagen production; vitamin E, which is healing and helps moisturize skin; and iron, which boosts the benefits of both vitamins A and E. Cocoa powder softens and firms skin, and its antioxidants and anti-inflammatory properties fight free radicals, repair damaged skin, and renew skin cells. Cocoa butter is a natural moisturizer packed with vitamins A and E that fights the signs of aging and eases rashes, eczema, and psoriasis. Shea butter also has vitamins A and E to strengthen skin, repair environmental damage, and diminish wrinkles. It can heal burns, sores, and scars, and treat psoriasis, eczema, and dermatitis. Palm Oil is rich in antioxidants and two forms of vitamin E— tocopherol and tocotrienol—that help heal acne and eczema. Palm kernel oil, extracted from the fruit seeds of the African palm tree, is high in lauric acid, giving it anti-bacterial and anti-fungal properties that can help heal acne. Coconut oil has fatty acids that reinforce the skin’s lipid barrier and lock in moisture. It helps repair skin damage, dry skin, and eczema, and reduces the appearance of wrinkles. It has cleansing and antibacterial properties, and when combined with other ingredients, works as a natural deodorant.

Get soothing odor protection without synthetic chemicals with Nubian Heritage African Black Soap 24 Hour All Natural Deodorant with aloe & vitamin E. Silica and cornstarch keep you dry, while shea butter, aloe, and vitamin E protect and moisturize.

Banish blemishes and rejuvenate skin with Dr. Woods Daily Exfoliating Facial Cleanser. This antioxidant formula is made with black soap, shea butter, and botanical extracts. It heals blemishes, moisturizes, and conditions skin.

Multitask with Alaffia Authentic African Black Soap in Tangerine Citrus, the full-body cleanser that is ideal for face, hands, body, shaving, and shampooing, and is gentle enough for babies.

Give your skin a healthy glow with Soapbox Black Soap Bar. This black soap bar is made with African shea butter and sea salt, and is palm oil free and gluten free. For every bar of soap sold, a bar of soap or a month of clean water is given to a person in need.

May 2016

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2/17/16 9:54 AM

clean eating

the trouble with wheat This common grain may be setting us up for a variety of health problems

n 2002, when I wrote Going Against the Grain, there was already a wealth of information that pointed to wheat as being harmful to health since humans ﬁrst began cultivating it about 10,000 years ago. It’s sometimes hard to connect the dots, because disease develops gradually from eating the wrong foods. But in my book, I explain that we’re better adapted to the kinds of foods humans ate before the dawn of agriculture, and high-wheat diets are implicated in most modern-day health problems—everything from bone diseases, such as osteoporosis, to autoimmune diseases, such as thyroid disease, to the major killers of today, such as type 2 diabetes and heart disease. Many people now eat foods that contain wheat at every meal, and the more wheat that people eat, the more—and more severe—health problems and diseases they tend to develop.

The case against wheat has been building for quite some time. But more recent research suggests that wheat breeding and modern farming practices may have dramatically changed wheat in ways that make it even more toxic to our health.

Wheat Throughout History Ancient humans evolved as meatand vegetable-eating hunters and gatherers who didn’t eat grains at all. Archeological research shows that when people switched to an agricultural lifestyle and a grain-based diet, humans experienced a deterioration in health, including a reduction in stature and an increase in bone abnormalities and diseases, dental caries and enamel defects, infectious diseases, and iron-deficiency anemia. Historically speaking, high-wheat diets were found to be major causes or contributing factors of severe zinc deficiency or iron-deficiency anemia. In addition, bone abnormalities—including osteoporosis, rickets (soft, thin, bowed bones), gnarled bones from arthritis, and dental enamel defects—increased as the cultivation of gluten grains such as wheat spread throughout Europe. Though few people realize it, the following are some of the little-known nutritional problems with wheat. The grain is:

high in phytate, an antinutrient that inhibits the absorption of key health-promoting minerals, such as zinc, iron, and bone-building calcium; high glycemic and high in carbohydrates, which contributes to weight gain and blood sugar- and insulin-related health conditions; high in lectins, such as wheat germ agglutinin or WGA, which increases inflammation and gut permeability and can upset the balance of good and bad bacteria in the gut. Wheat, of course, is also high in gluten, a gluey, hard-to-digest collection of proteins that leads to the autoimmune condition celiac disease in some individuals and to gluten sensitivity that causes uncomfortable symptoms (but not the damage to the small intestine lining found in celiac disease) in many more people. Celiac disease may seem like a “new” disease, but the first description of the disorder dates back to the first century AD, when Aretaeus, a distinguished Greek doctor, wrote about it in a medical textbook. However, it wasn’t until the 1940s and 1950s that Dutch pediatrician Willem Karel Dicke established the cause-and-effect connection between wheat flour and celiac disease. So our understanding of the damage that wheat and gluten can do to health has been building slowly over many decades.

QUICK TIPS FOR GOING WHEAT & GLUTEN FREE The most health-promoting way to take wheat and gluten out of your diet is to avoid foods that contain wheat, spelt, kamut, rye, barley, and triticale and replace them with vegetables. A few quick tips: In place of pasta, try spaghetti squash, sautéed julienne or spiralized vegetables, or Sea Tangle kelp noodles. Instead of sandwiches, go for lettuce or collard wraps. In place of nut butter spread on bread, opt for nut butter spread on celery sticks.

May 2016

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By Melissa Diane Smith

How Wheat Has Changed According to Wheat Belly author William Davis, MD, the harmful health effects from wheat and gluten have become worse lately because of newfangled agriculture techniques—hybridization, backcrossing, and inducing mutations through the use of chemicals—that have been performed on wheat during the last 50 years in an effort to increase yield. These techniques altered wheat in many ways, and wheat gluten proteins, in particular, undergo considerable structural change with hybridization. In one hybridization experiment, 14 new gluten proteins were identified. The incidences of celiac disease and nonceliac gluten sensitivity are both on the rise—and those conditions are associated with more than 300 different health conditions. Common signs of gluten sensitivity include digestive problems, headaches, migraines, arthritis, infertility, and skin rashes, but there are many more. Growing research suggests that gluten may harm everyone, even those who don’t think they are gluten sensitive, over a lifetime. It’s possible that a recent change that has taken place in modern industrialized agriculture may be contributing to people developing earlier and more noticeable symptoms from eating wheat. Far greater amounts of herbicides such as Roundup are sprayed on our crops, especially genetically modified crops, and some farmers reportedly apply Roundup to wheat (which is not currently a genetically modified crop) just prior to harvest. Eating products made from heavily sprayed crops means consuming extra residues of the herbicide on and in the food we eat, which may cause adverse reactions in itself, plus the herbicide acts as an antibiotic and may set us up for developing imbalances of the good and bad bacteria in our gut, which is associated with gluten-related conditions such as celiac disease. From my perspective, the ill health effects from wheat stem from eating large amounts of a food that our bodies were not designed to properly digest. Added to that are hybridization and other techniques used during the past 50 years or so that have likely prompted quicker and more dramatic adverse reactions to it.

Rice Noodles with Snow Peas, Scallops and Sweet Coconut-Miso Sauce SERVES 4 Recipe by Lisa Turner. 1 2 1 1 3 2 10 1

can coconut milk, in BPA-free can tsp. fish oil small garlic clove, minced tsp. honey Tbs. grated ginger tsp. sweet white miso oz. dried rice noodles Tbs. coconut oil

1 medium carrot, peeled 2 cups snow peas, cut ¼-inch thick on a strong diagonal 1 pound bay scallops 1 tsp. tamari 4 tsp. black sesame seeds 2 Tbs. minced cilantro

1. In a medium pot, whisk together coconut milk, fish oil, garlic, and honey. Holding grated ginger over pot, squeeze ginger to extract juices into pot. Discard solids. Cook coconut mixture over medium-low heat, uncovered, until slightly thickened, about 10 minutes. Remove from heat and whisk in miso. 2. While sauce is cooking, in a medium pan, bring water to a boil. Add rice noodles and cook according to package directions. Drain well. 3. While noodles are cooking, melt coconut oil in medium pan over medium heat. Holding carrot over pan, and using vegetable peeler, shave off thin strips of carrot, rotating carrot as you shave. 4. Add snow peas, and toss to coat. Cook 2 minutes, until carrot is just tender. Add scallops, toss to coat with oil, and sprinkle with tamari. Cook, stirring frequently, 2–3 minutes more, until just done. 5. Drain noodles well and divide between four serving dishes. Top with scallop mixture and coconut cream. Sprinkle with black sesame seeds and cilantro, and serve immediately. PER SERVING:

611 cal; 17g prot; 28g fat (21g sat fat); 74g carb; 44mg chol; 566mg sod; 3.5g fiber; 3.8g sugars

The Healthy Edge

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natural gourmet

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

healthy mexican at home Celebrate Cinco de Mayo with these lighter enchiladas Cinco De Mayo Enchiladas

SERVES 4

Olive oil cooking spray 1½ Tbs. olive oil 1

small yellow onion, chopped

cloves garlic, minced

14.5-oz. can fire-roasted diced tomatoes, undrained

¼ cup tomato paste ¼ cup low-sodium vegetable broth or water 1

Tbs. chili powder

½ tsp. cumin ½ tsp. oregano ½ tsp. salt ½ tsp. palm or regular sugar 1½ cups cooked chicken breast, shredded 1

cup cooked black beans (drained and rinsed, if using canned)

cups loosely packed baby spinach, optional

NOTES FROM CHEF JEANNETTE

8-inch soft, organic corn tortillas (preferably sprouted, or use whole grain wraps)

In the flavor department, there’s just no equal to homemade enchilada sauce. In just a few minutes, you can create the unforgettable Mexican taste of a long-simmered sauce. But if you’re in a hurry, you can turn this recipe into a super-quick meal by using a high quality prepared enchilada sauce instead of making your own from scratch. In that case, omit ingredients from olive oil through palm sugar, and replace with prepared. It will be our secret!

1½ cups shredded jack or sharp cheddar cheese, divided 1. Preheat oven to 350°F. Spray 7 x 11-inch Pyrex (or other tempered glass) baking dish lightly with cooking spray, and set aside. 2. Heat oil in large skillet over medium heat. Add onion, and cook about 4 minutes, until it begins to soften. Add garlic, and cook 1 minute. Add diced tomatoes, tomato paste, broth, chili powder, cumin, oregano, salt, and palm sugar, and mix gently until well combined. Increase heat to bring to simmer. Cover, reduce heat, and simmer about 10 minutes. Pour sauce into deep bowl, and purée mixture to desired consistency using an immersion blender. Taste, and adjust seasonings if necessary. 3. In medium bowl, gently mix chicken, beans, spinach, if using, and 1 cup sauce to combine.

PHOTOS: PORNCHAI MITTONGTARE

exican food is a relatively new discovery for me. After all, it isn’t a big part of daily life in New York City—where I spent most of my life. But moving to southern California really opened my eyes to how great this stuff can be. Enchiladas are classic Mexican-American comfort food. The problem is that they’re packed with calories, without a lot going for them in the nutrition department. But with just a few tweaks to the classic recipe, they’re no longer a guilty pleasure—just a pleasure! Our version uses lean white chicken meat, more beans for extra protein, and a good dose of fiber. We lose the white flour wraps, and replace them with more flavorful corn tortillas, boosting the nutrition even further with spinach (for iron, vitamin C, and—the superstars of eye nutrition—lutein and zeaxanthin) plus onion (a great source of the anti-inflammatory flavonoid quercetin). Use a lighter hand on the cheese and you’ll still get all the tangy, rich flavor you love with a serious reduction in calories and a big boost in the nutritional benefits!

4. Pour a little of the remaining sauce into bottom of prepared baking dish, and spread evenly to form a thin layer. Evenly divide chicken and bean mixture among the middle of 4 wraps, and top each with sprinkling of cheese. Fold far edge of the wrap toward you, up and over the filling. Tuck in the two sides and fold the final edge away from you to close wrap. Lay wraps seam-side-down on sauce in prepared baking pan, nestling wraps together. Pour the remaining sauce and cheese evenly over enchiladas, and bake 30 minutes. Serve hot. PER SERVING:

480 cal; 34g pro; 21g total fat (9g sat fat); 37g carb; 80mg chol; 900mg sod; 10g fiber; 8g sugars

May 2016

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3/28/16 9:47 AM

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3/28/16 9:53 AM