Akin's Healthy Edge Magazine NOV2019 by HFAI

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November 2019

5 AMAZING

CRANBERRY BENEFITS

Reduce Your Risk of Stroke, Diabetes, Heart Disease, & More

PEP UP! EXPERT ENERGYBOOSTING TIPS SAVE YOUR SKIN

7 FOODS THAT HEAL WINTER DAMAGE

GET BACK IN BALANCE WITH OUR

PRE-HOLIDAY CLEANSE P. 24 HE_Nov19_FrontCover_Akins_JS.indd 1

Healthy & delicious

KETO-FRIENDLY Thanksgiving recipes. P. 18

plus

Stay-Well Tips for SEASONAL TRAVEL

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What’s New Buried Treasure

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Natural Heaven

Veggie Pasta Noodles Enjoy pasta again with this plantbased hearts of palm pasta! Just 1 ingredient, and only 4 grams of carbohydrates per serving. Makes delicious lasagna or spaghetti dishes suitable for most diets. Diabetic friendly, vegan, and gluten free. Suitable for paleo and keto diets. Available in Lasagna or Spaghetti shapes.

9/30/19 12:35 PM

Seasonal Selections Along with organic winter squashes and pumpkins, enjoy these seasonal offerings for your holiday meals and gatherings. Fall calls for warm, comforting ﬂavors, and breakfast is one of the perfect times to enjoy the season’s aromas and tastes. Mix up a batch of pancakes using Birch Benders Pumpkin Spice Pancake Mix. This mix combines pure pumpkin, buttermilk, brown sugar, and freshly ground spices to make pancakes that are extra fluffy and delicious Top off your stack of pancakes with real maple syrup for rich flavor.

For extra crunch, sprinkle on some Front Porch Maple Roasted Pecans. These USA grown pecans are roasted with a rich maple coating, making them so sweet and satisfying. Use them to top your pancakes, yogurt, and salads, or eat them straight from the bag!

n oy a hot cup of coffee with a splash of Caliﬁa Farms Pumpkin Spice Creamer. This dairy-free almond milk and coconut creamer is made from real pumpkin purée, and spices, with the right touch of sweetness and no hydrogenated oils or artificial colors.

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hether it s treats for your trick-ortreaters or snacks for your child s class, choosing organic and glutenfree snacks is a trend to follow this season. ou don t want to single out people who have food restrictions, so choosing allergy-friendly snacks is the sweetest way to go. YumEarth Organic Candy Corn is a great choice this season, offering a treat that s perfect for any kid, young or old! These organic candies are soft and chewy, and made without dairy, nuts, gluten, and artificial colors or flavors. For those who love the pumpkin spice flavor, pick up a bag of the limited edition Pumpkin Spice Cocomels from JJ’s Sweets. Organic pumpkin spices are folded into creamy coconut milk caramels for a sweet, chewy treat. This warming, rich seasonal treat delights with only 2g of sugar per piece!

Make it easy on yourself this year! Dessert is ready in no time with Daiya Pumpkin Spice Cheezecake. Rich and decadent, this blend of spices, creamy texture, and just the right amount of sweetness makes this the perfect dessert offering. lus it s dairy-, gluten- and soy-free, so it works for many with food allergies.

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M November 2019

features 18 Keto Thanksgiving

Tables laden with starchy vegetables, flour-thickened gravies, and decadent desserts can be tough for keto dieters. But don’t despair. With a few simple swaps, you can make a low-carb meal that satisfies even the most restrictive diet—without sacrificing flavor or satisfaction.

24 Holiday Pre-Detox Pecan Pie Mini Cheesecakes

p. 22

The weeks between Halloween treats and Thanksgiving overindulgence are the perfect time to get your body back into balance. Here are 14 easy way to cleanse and debloat before the holiday madness sets in.

departments NEWS FLASH

SUPPLEMENT ADVISOR

5 Amazing Cranberry Benefits. This seasonal favorite can do wonders for your health.

HERBAL ADVISOR

Spice Up the Season with Cinnamon. Lower your blood sugar, improve your digestion, and more with this aromatic spice.

HEALING EDGE

Pep-Up! Stay one step ahead of the holiday chaos with these expert energy-boosting ideas.

EXPERT’S CORNER

Stay-Well Travel Tips. How to avoid seasonal maladies while you’re on the road this winter.

INDIGESTION

A 4-step plan to tame holiday tummy troubles.

WINTER WOES

Hot Off the Press. The latest natural health news.

A holistic plan for fighting off colds and flu.

DIABETES

Natural ways to control blood sugar and decrease your risk of developing this increasingly prevalent disease.

GI FRIENDS

How to keep your gut happy and boost immunity with probiotics and prebiotics.

PURE BEAUTY

Nourish Color-Treated Hair. Give your tinted tresses a little TLC with these wholesome products.

CLEAN EATING

Dry Skin SOS. Seven foods to keep skin soft, supple, and wrinkle-free all winter long.

NATURAL GOURMET

Cranberry Slaw. Freshen up your Thanksgiving menu with this light, raw dish.

November 2019

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Feel Better. Live Better.™

9/30/19 12:43 PM

editor’s letter Carb-Free Thanksgiving

Low-carb, and even no-carb, diets are all the rage these days, and for good reason. Not only do they promote weight loss, they can also help maintain healthy blood glucose levels, which is particularly important in our increasingly diabetic society. If you’re one of the thousands of Americans who are trying to kick the carb habit, you know it can be difficult—especially this time of year. Thanksgiving tables piled high with mashed potatoes, stuffing, flourthickened gravy, and decadent desserts don’t exactly lend themselves to a carb-free approach. “Keto Thanksgiving,” (p. 18) takes on this conundrum with a selection of low-carb sides and desserts that can satisfy your dietary requirements—and your appetite, as well. Even if you haven’t adopted a low-carb eating plan, simply replacing a couple of your traditional standbys for these slimmed-down options can make your holiday table a little healthier. And while you’re planning your Thanksgiving feast, also be sure to check out “Cranberry Slaw,” (p. 32). This delicious take on traditional cole slaw incorporates our favorite fall fruit to create a seasonal treat that you won’t want to miss. And, you guessed it, it’s low in carbs, to boot!

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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Integrated Media Sales Director Kevin Gillespie Eastern U.S. and International 603.305.5106 Integrated Media Sales Director Donna Diamond Riekenberg Midwest 818.271.8956 Integrated Media Sales Director Candice Smith Western U.S. 603.361.5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Vice President, IT Nelson Saenz VP, Audience Development Tom Masterson ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES

VP, Production & Manufacturing Barbara Van Sickle VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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

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

November 2019

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newsflash

10 Fun Facts About Cranberries 1

Cranberries bounce when

The first known recipe for cranberry sauce came from 1796 American Cookery by Amelia The top cranberry growing Simmons. states are Massachusetts,

Michigan, Minnesota, New Jersey, Oregon, Rhode Island, Washington, and Wisconsin.

Cranberries have tiny holes on the inside that allow the fruit to float.

Native Americans dried cranberries and pressed them into an energy bar. They used the juice to dye clothing and jewelry.

The first cranberry growing region in the U.S. was near Cape Cod, Mass.

Cranberries are high in vitamin C, anthocyanins, and fiber, and may reduce the risk of UTIs, heart disease, gum disease, and more.

Cranberries grow on a low shrub in sandy soil, not on

Cranberries are one of a few fruits native to North America—Concord grapes and blueberries are two others. Early settlers called it the crane berry because the flowers resembled the head and neck of the graceful bird.

St. John’s Wort Relieves

Hot Flashes and Menopausal Depression Historically used and studied for mild to moderate depression, St. John’s Wort (Hypericum perforatum) can also reduce menopausal symptoms, according to an Iranian study of 70 women. For two months, half the women took between 270 and 330 mcg of a St. John’s Wort extract three times daily while the other half took a placebo. Researchers used standard methods to measure changes: The Kupperman index for menopausal symptoms and the Hamilton Depression Rating Scale for depression. Here’s how results compared at the end of the study period: St. John’s Wort Placebo Women free of hot flashes

62.9%

2.9%

Women free of depression

80%

5.7%

Researchers concluded that “treatment with Hypericum perforatum is an efficient way of reducing hot flashes, menopausal symptoms, and depression in postmenopausal women.” The study was published in Complementary Therapies in Medicine.

The Problem with Hand Sanitizers They’re convenient when you can’t wash your hands but may not protect against flu as much as you think, according to a Japanese study published in mSphere, a journal of the American Society for Microbiology. That’s because most people don’t rub their hands with sanitizer for long enough. It turns out that the influenza A virus, the type that most often causes flu epidemics, can survive exposure to an alcohol-based sanitizer for up to four minutes if it’s in wet saliva or mucus from someone coughing or sneezing. Because these substances are viscous, they envelope the virus and prevent the sanitizer from reaching it. Once dry, the virus can easily be deactivated within 30 seconds, but many people don’t rub their hands with a sanitizer for even that long. Although many germs can be killed if a sanitizer contains at least 60 percent alcohol, the best protection against seasonal bugs comes from washing your hands with soap and water. If you aren’t convinced, check out cdc.gov/handwashing 6

November 2019

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supplement advisor

By Vera Tweed

5 amazing cranberry benefits This seasonal fruit is for more than just holiday merrymaking

ranberry extracts and juices have been proven to reduce urinary tract infections among thousands of people, and the American Urological Association recommends them as the first step in reducing recurring UTIs. But the bright red berry offers even more. “The bioactives in cranberry juice, dried cranberries, and a variety of other cranberry sources have been shown to promote an array of beneficial health effects,” says Jeffrey Blumberg, PhD, of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. “I believe we’ve only scratched the surface when it comes to identifying the potential power of the cranberry.” Studies have found that cranberry juice can reduce risk for heart disease, stroke, and diabetes; eradicate harmful gut bugs; enhance the health of teeth and gums; help protect against cancer; and reduce antibiotic overuse and resistance.

Reducing Risk for Heart Disease, Stroke, and Diabetes

Reducing UTIs and Antibiotic Resistance

Eradicating Harmful Gut Bugs Cell and animal studies show that cranberry prevents harmful bacteria from attaching to the walls of the stomach and intestines, reducing the odds of infection and making it easier for the bugs to be eliminated. Human studies have found that cranberry juice can help to reduce or eliminate infection with H. pylori, which can lead to peptic ulcers, gastritis, or stomach inflammation.

Did You Know?

One-third of women in the United States will get a urinary tract infection by the age of 24.

These diseases share underlying risk factors: unhealthy levels of blood pressure, blood sugar, harmful cholesterol, triglycerides, and C-reactive protein, a marker of inflammation. Researchers at the United States Department of Agriculture tested the effects of a low-calorie cranberry juice and found that it improved all these markers. In a group of 56 men and women with an average age of 50, half drank an 8-ounce glass of cranberry juice twice daily, and the other half drank a placebo beverage. After 8 weeks, all the health markers improved in those drinking cranberry juice. Other studies have found similar results. 8

inflammation and can help to prevent or reduce growth of various types of cancers, including cancers of the breast, cervix, ovary, colon, esophagus, prostate, brain, liver, lung, mouth, rectum, and stomach, as well as leukemia, lymphoma, and melanoma.

Protecting Teeth and Gums

Cranberry prevents harmful bacteria in the mouth from sticking to teeth and gums. Researchers in India formulated a special cranberry mouthwash for use in a study and found that it was as effective in fighting bacteria as a strong antibacterial mouthwash. But so far, this type of cranberry mouthwash has not been developed as a consumer product, and rinsing your mouth with cranberry juice isn’t recommended because its acidity can damage tooth enamel.

Preventing Cancer Cell and animal studies have found that cranberry extracts and powders reduce

It’s estimated that at least 40 percent of women and 12 percent of men will experience a UTI at least once in their lives. When antibiotics are routinely used to treat these infection, antibiotic resistance becomes a very real danger. Currently, at least 2 million Americans are infected with antibiotic-resistant bacteria, which means that even minor infections can lead to complications. Using cranberry extracts or juices to prevent and treat UTIs can help to reduce antibiotic resistance. Angelo Luis, PhD, one of a group of researchers who reviewed cranberry research covering nearly 5,000 people, puts it this way: “Our investigation supports that cranberry products can be a powerful tool to fight off frequent UTIs.”

LifeSeasons Urinari-X with cranberry and D-mannose

Dynamic Health Pure Cranberry Unsweetened Juice Concentrate

Solaray CranActin Cranberry Extract

November 2019

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9/30/19 12:26 PM

This season, when it comes to your immune health:

or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances. Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*

One daily dose works for 24-hours.* Non-GMO. Gluten Free. Available at health, natural food and vitamin specialty stores.

, Ester-C® and The Better Vitamin C® are registered TMs of The Ester C Company. *These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.

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9/30/19 12:26 PM

herbal advisor

spice up the season with cinnamon Use cinnamon essential oil to lower high blood sugar, boost mental and physical energy— and so much more

By Amy Jirsa

Did You Know? Adding cinnamon oil to your sunscreen or lotion can help prevent insect bites.

or me, no other scent induces a greater bout of seasonal nostalgia than cinnamon (Cinnamomum cassia). Whether I’m doing a little holiday baking, steeping cinnamon tea, or simmering a few sticks on the stove top to instill a warm atmosphere on a damp winter day, I’m instantly brought back to childhood and all that cheery, warm holiday fuzziness. Cinnamon essential oil is known to have many therapeutic properties, including antibacterial, antifungal, antimicrobial, astringent, carminative, cooling, and stimulating. It also helps enhance digestion, particularly if you need help digesting heavy foods. Here are few ways to heal your mind and body with cinnamon

For the Mind: Associated with the fall season, cinnamon’s scent is associated with warmth and comfort. The scent of cinnamon has also been associated with memory enhancement. One small study suggests that smelling the scent of cinnamon can improve performance several types of memory tasks.

For the Body: Cinnamon helps digestion and prevents flatulence, bloating, heartburn, and nausea. Since it helps stabilize blood sugar and appetite, warming and stimulating the whole digestive system, it’s a great herb for supporting weight loss and a powerful ally if you’re dealing with type 2 diabetes. Cinnamon’s antibacterial, antimicrobial, and antifungal properties make it a wonderful addition to many cold and flu remedies, including essential oil blends. When mixed with a carrier oil, the essential oil cinnamon is warming and healing for strained muscles, fungal infections, and cuts and scrapes.

DIY Cinnamon Tea I like to simmer up a big quart jar of cinnamon tea and keep it in the fridge for ease of access. Pour 4 cups water into a small saucepan and add 4 good-quality (organic) cinnamon sticks. Cover and simmer for 10 minutes, then doctor with stevia (a sweetener that won’t affect your blood sugar), unsweetened nutmilk or soymilk, and a dash of vanilla. If you battle high blood sugar, drink this tea 20 minutes after your meal. And if you battle low blood sugar (hypoglycemia), drink it throughout the day on an empty stomach. 10

ELECTRIC AIR PARTY BLEND This blend is great to run during parties, events, and general activities around your home or workplace. It contains essential oils that, when they permeate the air, are reported to provide vitality to everyone around with their generally stimulating properties. You don’t want a crowd of exhausted people trying to get the night over with! Turn it into a party with these awesome oils.

Yield: 1 Application 7 drops bergamot oil 2 drops cinnamon oil 2 drops lemongrass oil Water Most diffusers come with directions for using essential oils. Add the manufacturer’s recommended amount of water and the oils to the diffuser and run it several times during the day to produce the desired effect. Excerpted from Essential Oils for Healing by Vannoy Gentles Fite

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healing edge

pep up!

Stay one step ahead of the holiday chaos with these expert energyboosting tips

risha Sugarek MacDonald, BS, MS, a supplement educator who specializes in research and development, tells which natural remedies are best for boosting energy levels, including nutrient deficiencies associated with fatigue. Why are so many of us going through life feeling tired all the time? Fatigue is actually a complicated and diverse set of symptoms with many possible causes, including poor sleep, nutrient deficiencies, excessive alcohol consumption, and most importantly, stress. Identifying the underlying reasons for feeling sluggish is the key to choosing which vitamins and supplements will help you feel more energized and motivated to achieve your health goals.

Are there certain nutrient deficiencies that are to blame for chronic fatigue? A high percentage of adults in the U.S. eat less than the minimum daily allowance of many essential vitamins and minerals. A study published in the Journal of Nutrition in 2011, for example, found that even when including vitamin intake from supplements and fortified foods, 97 percent of Americans don’t get enough potassium, 65 percent don’t get enough vitamin K, 60 percent don’t get enough vitamin E, 70 percent don’t get enough vitamin D, and around 30 percent don’t get enough vitamins A and C. Nutrient deficiencies are among the causes of low energy and fatigue because they slow energy production inside cells. This can result in excessive tiredness and lack of energy as well as

many other symptoms. Here are three of the most important nutrients related to fatigue:

* B vitamins are necessary for

converting food into energy, and deficiencies in these nutrients can impact your ability to synthesize adenosine triphosphate (ATP), the body’s energy currency. Without ample ATP, you may feel tired, burned out, and sluggish.

* Magnesium is an essential mineral

involved in more than 300 metabolic processes in the body, including energy production. Magnesium is required to form and store the energy molecule ATP. Magnesium deficiency impairs the energy production pathway required by mitochondria to generate ATP.

* Antioxidants, such as vitamins C and

E, selenium, and CoQ10, are chemical compounds that neutralize free radicals by preventing oxygen from reacting with other compounds. Like the B vitamins, antioxidants are involved in the process of mitochondrial energy production.

* CoQ10 in its reduced, active form

Ubiquinol is actually responsible for 95 percent of the body’s energy production, making it an amazing energy booster. In fact, most people who take Ubiquinol report a longterm boost in energy levels. Plus, unlike caffeine or sugar, which act on your brain, Ubiquinol acts within your cells to naturally increase energy levels. Caffeine and other stimulants provide temporary solutions to a lack of energy, and when the stimulant is processed out of your system, you often go back to feeling tired.

November 2019

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By Nicole Brechka

What are the best natural energy aids out there? Here are a few of my favorites:

AMINO ACIDS: Arginine, taurine, and tyrosine can be produced by the body, but you also might need to obtain them from diet under certain conditions (e.g., during strenuous exercise). Arginine aids in the production of nitric oxide, which helps to relax the blood vessels to increase blood flow throughout the body, allowing more oxygen to reach the heart, brain, and muscles. Tyrosine is the precursor of several neurotransmitters, including L-dopa, dopamine, norepinephrine, and epinephrine, which help to regulate mood, increase energy levels, and sharpen mental acuity. When taurine is combined with caffeine, it has been shown to reduce sleepiness and improve reaction time in people who are sleep-deprived. Lysine must be acquired in the diet and has been shown to normalize hormonal stress response in humans. This improves anxiety levels by increasing serotonin and/or lessening plasma cortisol in response to physical or chronic mental stress. Lysine is important for the synthesis of carnitine, which is required for converting fatty acids into energy. Beta-alanine, citrulline, and theanine are naturally produced in the body but can still be beneficial when supplemented. Beta-alanine aids in the production of carnosine, a compound that plays a role in endurance and stamina. Citrulline is converted to arginine, which, as mentioned above, aids in the production of nitric oxide. It has also been shown to help reduce fatigue and improve endurance for both aerobic and anaerobic prolonged exercise. Theanine transmits nerve impulses in the brain producing alpha waves that support a calming response in the body.

DO YOU NEED EXTRA IRON? Iron is an essential mineral that helps oxygen circulate throughout the body. It is also necessary for the body’s cells to function and develop properly. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, negatively impact work performance—and leave you feeling tired. Meat and seafood are excellent sources of dietary iron. If you’re vegetarian, then nuts, beans, lentils, spinach, and fortified grain products are some go-to foods for iron. If necessary, iron supplements will help maintain proper levels of the essential mineral, but be mindful that iron supplements can cause severe side effects when taken in excess. Make sure to consult with your doctor before supplementing with iron. Iron is especially important for women who experience heavy menstrual cycles, or for pregnant women because of iron’s importance for fetal development. For a gentle, nonconstipating form of iron, try chelated iron.

ELECTROLYTES Electrolytes play many essential roles in the body. Regarding energy, it is important to maintain adequate levels of electrolytes, such as sodium, potassium, calcium, and magnesium, because a lack of these minerals can cause the body to feel rundown and sluggish.

HERBS Some herbs, such as green tea, cocoa bean, green coffee bean, and yerba mate, serve as natural sources of caffeine to help fight fatigue and improve mental alertness. Research suggests that drinking caffeinated beverages throughout the day keeps the mind attentive—as long as they contain responsible levels of caffeine. Consuming caffeinated beverages has also been shown to increase physical strength and endurance, and to delay exhaustion. Caffeine is thought to stimulate the central nervous system, heart, and muscles by increasing the release of certain chemical messengers in the brain called neurotransmitters, as well as increasing circulation and blood flow. It is one of the most studied ergogenic ingredients in the world for reducing fatigue.

Lastly, what do you suggest for afternoon energy slumps? I personally have found the key to staying energized throughout the day, and it is so simple, you will kick yourself for not thinking of it first—water. I’ve started drinking 1 gallon of water a day for the past 35 days—that’s 128 oz. daily and, yes, it keeps you in tip-top condition. This is because staying hydrated is incredibly important for maintaining energy levels and beating the afternoon slump. Dehydration causes fatigue and has a direct impact on the function of your brain. Even being just 1 percent dehydrated results in a 5 percent decrease in brain function according to some studies. All cellular activity relies on water to work efficiently, so drinking enough will benefit your whole body. Drink at least 8 glasses per day, and consider opting for alkalized water for maximum impact. Plus, I guarantee, you will also lose 5–10 lbs. in about 2 weeks.

“CoQ10 in its reduced, active form Ubiquinol is actually responsible for 95 percent of the body’s energy production, making it an amazing energy booster.” The Healthy Edge

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expert’s corner

stay-well travel tips

I often seem to get sick during travel. Bad timing! What can I do? —Lorenzo J., San Antonio, TX

It’s no fun getting sick when you’re on vacation, or even when you’re away on business. But it happens a lot, simply because you’re exposed to far more germs than normal when you travel— especially if you fly. Luckily, there are simple steps you can take to bolster your immune system. First, do your best to get enough (even extra) sleep in the week to 10 days before travelling. And take as much vitamin C as possible without getting loose stools. Start with 500 mg at bedtime and add a little more each evening to max capacity. I prefer a buffered powdered form mixed in water, which is gentler on the stomach. Other immune tonics include larch powder, astragalus, and eleuthero (Siberian ginseng) for blood type Os. Good old echinacea and goldenseal work great for blood type As. Those with blood

By Emily Kane, ND, LAc

These simple ideas will help keep you well during holiday travel

type B are greatly helped by elderberry extract (1 tsp. 3–4 times daily during flu season), as well as by chamomile tea (stress relieving) and fermented foods. Type ABs, according to Dr. Peter D’Adamo, are the most vulnerable to degradation of NK (natural killer) cells, key components of immunity. Irregular eating habits, low vegetable intake, inadequate protein intake, excessive wheat intake, and high fat diets can all contribute to NK cell degradation. ABs especially should also take care to avoid toxic chemicals and should “green” up personal care and home cleaning products. Wash your hands frequently while traveling and try not to rub any part of your face. Avoid hand sanitizers that contain alcohol (very drying to the skin) or Triclosan. Instead, choose sanitizers made with essential oils such as thyme, oregano, frankincense (Boswellia), or tea tree, all of which are effective antimicrobials. As a bonus, they also smell nice (unlike alcohol-based products), and confer no unwanted side effects. You can even make your own blend. Just make sure to put it in a 3.5 oz. or smaller bottle for travel.

Tummy Troubles Constipation is very common during air travel, which is extremely dehydrating. It’s best to keep sipping water all day rather than gulping a whole bottle, which will irritate your bladder. Sometimes, putting electrolytes or a pinch of complex salt (Celtic, Himalayan) in the water will help keep it in your cells longer. For stubborn constipation, try senna (widely available as Senokot, but you can also get in a more natural herbal form) either in capsules or tea. I always travel with some Smooth Move tea bags, but be warned—they’re potent. Don’t steep for longer than 10 minutes. Sometimes, bowel function can go in the other direction if you’re exposed to a bug, usually food-borne, that your intestines try to push out in a big hurry. Let the loose stools run their course for 24–48 hours. Stay hydrated. Take electrolytes. If you’re still stuck in the bathroom after a day or two, consider my favorite gastrointestinal remedy, berberine. This naturally yellow pigment is found in goldenseal (Hydrastis canadensis) and Oregon graperoot (bearberry). Tincture or glycerite forms are usually better absorbed than capsules, but trickier for travel. Indulging in rich food and drink on vacation can leave you feeling bloated. Try digestive enzymes (a mix of protease, amylase, and lipase) or an herbal formula to ease digestion. You can also use digestive bitters, sometimes called Swedish bitters, which typically contain digestion-easing herbs including gentian, anise, ginger, and/or cumin. If you know you’ll be eating a more complex meal, or indulging in more fat or sugar than usual, take digestive enzymes or a digestioneasing herbal formulation before your meal. Both will stimulate your own digestive process and allow for smooth transit the whole way down.

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4 Keys to Fight Indigestion

BY MARY ANN O’DELL, MS, RD

IT IS ESTIMATED that up to 20 percent of Americans experience heartburn and indigestion. For those who do experience it, enjoying a big holiday meal can become uncomfortable. Problems associated with the digestive tract include indigestion, heartburn, gas, bloating, and constipation. Natural remedies can offer tremendous relief without side effects, working to address the underlying issue and to help ease symptoms.

1. SLOW DOWN Take time to chew your food, which is the first step in good digestion. This is a great time to savor the food and enjoy the company you are with.

2. TAKE AN ENZYME Our bodies produce enzymes that break down fats, carbohydrates and protein. As we age, these enzyme levels decline, leading to more problems with excess gas and indigestion. Digestive enzyme supplements can help support the digestion process in the body, reducing some of those symptoms.

These alkalizing minerals are effective in buffering the acid in the stomach and reducing irritation. In addition, these minerals do not interfere with normal and essential gastric acid secretion as over-the-counter medications do.

4. SUPPORT DIGESTIVE HEALTH WITH PROBIOTICS 3. FIGHT ACID NATURALLY For those times when you do have a heartburn flare-up, calcium carbonate can help neutralize the acid and give quick relief, while magnesium helps by giving longer lasting relief.

Paragon Plus™

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Probiotics are friendly bacteria that live in the intestinal tract. They are essential for the breakdown and assimilation of nutrients in the gut area. They are also important for immune health, helping to protect the body against bad bacteria and excess yeast.

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Winter Challenges: Soothe Your Symptoms Naturally BY MARY ANN O’DELL, MS, RDN

IT’S A FACT. Stress, poor diet, and a lot of time spent indoors can all contribute to your risk of getting sick this winter! Maybe you fought it hard, but your body gave in and you came down with a cold! Don’t reach for over-the-counter remedies that have unwanted side effects. Instead, reach for natural support that helps boost your immune system while also giving your body some rest and comfort.

REST Never is there a time when more rest is needed than when you are sick. Rest allows the body to recuperate faster. This is especially critical for children who are often active even when they are sick. Quiet activities and extra nighttime rest will help sick bodies recover quicker.

DRINK PLENTY OF FLUIDS Preventing dehydration is key during illness, both for children and adults. Encourage pure water, coconut water, vitamin-C-rich pure fruit juice, and herbal tea intake throughout the day. Add soups and miso broth for warmth and comfort.

SOOTHE SYMPTOMS NATURALLY Look for natural formulas designed to soothe common symptoms of colds and flu without giving you the jitters or making you sleepy. Homeopathic remedies are great for the whole family, easing symptoms without compromising the immune system. They offer effective relief without side effects or drug interactions. Herbs particularly helpful in easing cold symptoms include thyme as an antimicrobial, ivy leaf as an expectorant, and soothing honey to ease a sore throat. Keep herbal based throat lozenges, syrups, and teas on hand to help soothe any winter challenges naturally.

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Ivy Leaf Cough Drops Relieves cough & soothes sore throat.* Menthol cough suppressant. With ivy leaf, thyme, & licorice.

Perfect for the whole family.

The Healthy Edge

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KETO THANKSGIVING Five simple low-carb sides and desserts that won’t ruin your diet By Lisa Turner

hanksgiving’s tough on a keto diet: dinner rolls, dessert, and flour-thickened gravies are out of the question, and even some sides that rely on breadcrumb toppings or starchy vegetables are off limits. But with a few crafty swaps, you can make a low-carb meal that satisfies even the most restrictive diet. Short for “ketogenic,” the keto diet is a low-carb, moderateprotein, high-fat diet designed to put the body into ketosis—a

metabolic state in which the liver produces compounds called ketones, which the body uses instead of sugar for energy. On most keto plans, carbs are restricted to 10 percent of daily calories, proteins make up 20 percent, and the remaining 70 percent comes from fats. What does that mean for your Thanksgiving table? Low-carb vegetables, grain-free swaps, and lots (and lots) of butter and cream.

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GARLICKY MASHED “POTATOES” Serves 6 Keto-friendly cauliflower stands in for potatoes in this creamy, indulgent dish; barely cooked garlic adds a robust, pungent flavor. Top with MushroomShallot Gravy, or stir in red pepper flakes or grated Parmesan cheese just before serving. 2 medium heads cauliflower ½ cup chicken stock 6 large garlic cloves, chopped ¼ cup heavy whipping cream 3 Tbs. butter 2 Tbs. minced chives

1. Remove cores from cauliflower, trim ends from core, and chop core into small pieces. Chop florets into small pieces. Transfer to medium pot, and add chicken stock. Cover, and cook on medium until soft, 10–12 minutes. Stock should be mostly evaporated.

2. Add garlic cloves, cream, and butter, and cook 2 minutes longer, until mixture is hot and butter is melted. Mash mixture with potato masher, or transfer to a food processor and pulse to mix. Season to taste with salt and pepper.

3. Transfer to a serving dish and garnish with chives. Serve immediately. Per Serving: 140 cal; 5g prot; 10g total fat (6g sat fat); 11g carb; 25mg chol; 140mg sod; 4g fiber; 4g sugar

MUSHROOM-SHALLOT GRAVY Serves 6

This flour-free gravy uses xanthan gum for a thick, creamy texture; you’ll find it in the baking aisle of most natural grocery stores. For an earthier flavor, use dried or fresh porcinis, shiitakes, morels, or other wild mushrooms for all or part of the crimini mushrooms. ¼ cup butter 1½ cups diced crimini or portobello mushrooms 2 shallots, diced (about ¼ cup) 1½ cups chicken or beef stock ½ cup heavy whipping cream 1 tsp. xanthan gum

1. Melt butter in medium, heavy saucepan over medium heat. Add mushrooms and shallots, and cook until soft, about 5 minutes.

2. Stir in stock and whipping cream. Bring to a boil, reduce heat, and simmer 10 minutes, until mixture is thickened. Sprinkle xanthan gum over top, and whisk well. Simmer 8–10 minutes more, until mixture is thick and creamy. Season to taste with salt and pepper, and serve immediately. Per Serving: 160 cal; 3g prot; 15g total fat (9g sat fat); 3g carb; 45mg chol; 190mg sod; 0g fiber; 1g sugar

The Healthy Edge

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CRISPY BRUSSELS SPROUTS AND BACON WITH HAZELNUTS Serves 6

The trick to keeping sprouts crispy: give them plenty of room on the pan. Overlapping causes them to steam, not crisp, and will yield soggy sprouts. This dish is easy to do as a meat-free side; just swap in vegan bacon substitute. 4 slices bacon, chopped 2 Tbs. olive oil

1½ lbs. Brussels sprouts ½ cup chopped hazelnuts

1. Preheat oven to 450°F. Fry bacon in large skillet 3–5 minutes, until crispy. Using slotted spoon, transfer to paper towels to drain. Add olive oil to skillet, remove from heat, and set aside.

2. Trim ends from Brussels sprouts, and thinly slice crosswise, about ¼-inch thick. Add Brussels sprouts to skillet, and toss to mix with bacon fat. Sprinkle with salt and pepper.

3. Transfer Brussels sprouts to two large sheet trays. (Don’t let sprouts overlap, or they won’t crisp.) Roast 10 minutes, rotate pans, and con-

tinue roasting 7 minutes more, or until sprouts are crispy.

4. While sprouts are roasting, return skillet to stove, add hazelnuts, and toast over medium heat, tossing frequently, until hazelnuts are lightly browned. Remove from skillet, and let cool.

10 Easy Keto Treats

Try these easy, keto-friendly snacks and appetizers to get you through busy holidays (and surprise guests). 1.

rocks glasses, use them instead of crackers with keto-friendly dips, or serve on a cheese platter.

EGGS. Boil and halve them, then mash the yolks with avocado, smoked paprika, and MCT oil.

COCONUT CHIPS. Serve as-is instead of chips, or toss with roasted nuts and seeds for a more interesting appetizer.

OLIVES. Toss them with whole garlic cloves, red pepper flakes, minced rosemary, and olive oil, and roast.

NUT BUTTER. Go retro: stuff

5. To serve, transfer cooked sprouts to a large platter or shallow bowl. Crumble bacon over top, add hazelnuts, and toss to mix. Season to taste with salt and pepper, and serve immediately. Per Serving: 230 cal; 8g prot; 18g total fat (3.5g sat fat); 12g carb; 10mg chol; 150mg sod; 5g fiber; 3g sugar

BEEF JERKY. Stand them up in

celery stalks with a variety of nut and seed butters, and top with roasted hazelnuts instead of raisins.

CHEESE. Serve as-is, or dip cheese cubes in a batter of eggs and almond flour, and bake until crispy.

SACHA INCHI SEEDS. Instead of peanuts: fry them in coconut oil, toss with coarse black pepper and sea salt, and serve warm.

SARDINES. Broil them with lemons and garlic, or mash with minced onions, cucumbers, and parsley, and spread on cucumber slices.

CHOCOLATE. Look for steviasweetened bars (such as Lily’s Chocolate), then break into chunks and serve as-is; or melt them, toss with nuts and seeds, let cool, and break into bark.

10.

NUTS AND SEEDS. Mix a wide variety, including pistachios, Brazil nuts, macadamias, and other interesting selections; toss with olive oil and garlic salt, and roast until golden.

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SPINACH AU GRATIN Serves 6

Low-carb spinach gets a creamy, indulgent take in this keto-friendly version of traditional spinach au gratin. We used cream cheese, not flour, to thicken the sauce, and topped it with chopped almonds instead of bread crumbs. Or use keto-friendly bread as the topping. ¼ cup butter, divided 1 cup finely chopped almonds 4 oz. shredded asiago cheese 2 Tbs. olive oil 1 small yellow onion, chopped small 2 lbs. spinach leaves, coarsely chopped ½ cup heavy cream ½ cup softened cream cheese ¼ tsp. white pepper ⅛ tsp. nutmeg

1. Preheat oven to 375°F. Butter a 9x9 glass baking dish with 1 Tbs. butter, and set aside.

2. Melt remaining butter over medium heat in large skillet. Add chopped almonds, and toss to coat with butter. Transfer to shallow bowl, and stir in cheese.

3. Add olive oil to skillet, and sauté onions 3 minutes. Add spinach in batches, stirring to mix with oil and adding more spinach as it wilts. Cover, and cook 1–2 minutes, until just wilted. Remove from heat, and transfer to prepared baking dish.

4. In heavy saucepan, combine cream and cream cheese, and cook over medium heat, stirring frequently, until smooth. Add white pepper and nutmeg, and season to taste with salt.

5. Pour mixture over spinach, stirring once, and sprinkle almond and cheese mixture on top. Bake 15 minutes, until mixture is bubbly and top is golden. Serve immediately. Per Serving: 450 cal; 14g prot; 40g total fat (18g sat fat); 12g carb; 80mg chol; 430mg sod; 5g fiber; 3g sugar

PECAN PIE MINI CHEESECAKES Serves 6 Using a silicon muffin tin makes these mini cheesecakes easy to remove from the pan; or use a regular muffin pan and liberally coat the sides with coconut oil. This recipe uses erythritol, a keto-friendly sweetener, instead of sugar; you can also use xylitol. Make this dessert the night before the big event, and remove from pan just before serving. 1 cup pecans ¼ cup melted butter or coconut oil ¼ cup plus 1 Tbs. erythritol Pinch of salt

1. Preheat oven to 350°F. Process pecans in food processor until very fine, about the texture of cornmeal. With food processor running, drizzle in butter, and add ¼ cup erythritol and salt. Divide pecan crust evenly between cups of a 6-cup muffin tin. Bake 5 minutes, until just golden. Remove from oven, and set aside.

2. While crusts bake, combine cream cheese, eggs, vanilla, and remaining erythritol in a standing mixer or large bowl. Beat in standing mixer or with an electric hand mixer until creamy and smooth, about 5 minutes.

4 oz. softened cream cheese 2 eggs 1 tsp. vanilla extract 12 toasted pecan halves

3. Pour cheesecake mixture over crust in muffin cups. Bake 15 minutes; mixture will look soft, but will firm up with cooling. Remove from oven and let cool briefly. Gently press one or two pecan halves into top of each cheesecake. Refrigerate pan at least 4 hours, or overnight.

4. To serve, remove muffins from tin, divide among individual plates, and serve immediately. Per Serving: 310 cal; 5g prot; 31g total fat (11g sat fat); 14g carb; 100mg chol; 170mg sod; 2g fiber; 2g sugar

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Holiday

Pre-Detox 14 ways to cleanse and de-bloat before the holiday madness sets in—just in time for those family photos By Lisa Turner

hat little space between leftover Halloween candy and Thanksgiving stuffing and gravy offers an opportunity to support your gut, balance your body, and get your system ready for the next onslaught. Two weeks before the holiday, get prepared: detox (before you retox) with these 14 tips.

KICK YOUR CAFFEINE HABIT. Caffeine is a powerful diuretic that can burden the liver and tax the adrenals. Instead of coffee, switch to a more supportive morning brew that enhances immune function, clears toxins, and hydrates cells. Simmer sliced ginger root in hot water, then add turmeric and lemon juice for their anti-inflammatory and liver-supportive effects. Or switch to tea. It’s lower in caffeine and rich in protective polyphenols.

BOOST YOUR BUGS. Get your gut ready for heavy holiday meals with a daily dose of probiotics. Bolstering your microbiome in advance can protect against indigestion, heartburn, and constipation, and studies show that beneficial bacteria impact mood and energy, support the body’s ability to detoxify itself, and may help control appetite. Focus on probiotic-rich foods such as kefir, kimchi, tempeh, and yogurt. And take a high-quality supplement. Look for fermented forms that also include prebiotics and postbiotics—healing compounds that enhance immune function and reduce gut inflammation.

UP YOUR FIBER. Ample fiber from vegetables, fruits, seeds, and legumes keeps your colon moving right along and helps sweep toxins from the body. Toss kidney beans and shredded Brussels sprouts into salads; snack on raspberries or blackberries; add broccoli and acorn squash to soups; or have a baked sweet potato with coconut oil for breakfast.

HYDRATE, ALL DAY. Water is crucial for transporting nutrients and removing wastes. You need more than you think: divide your weight by two to find the number of ounces of water you should be drinking every day.

Keep a (not plastic) bottle of filtered water in your car and on your desk for constant hydration. Lace it with cranberry juice to stimulate your liver and prevent an accumulation of bacteria in your bladder. Or make a weak green tea to sip all day long. It’s rich in antioxidants and can help you gently kick your coffee habit.

STRETCH YOUR BODY. Amp up circulation and boost your digestive organs and lymphatic system with deep stretching. Yin Yoga focuses on long, luxurious stretches that stimulate the meridians—energy pathways in the body— and reduce stress. The stretches and twists in any yoga massage internal organs and enhance lymph function. And studies show that yogic meditation practices lower stress and reduce inflammation.

BANISH BLOATING. Focus on foods that reduce belly bloat and naturally aid in detox: Grapefruit helps reduce appetite and

stimulates metabolism. It contains nootkatone, a compound that’s been shown to reduce abdominal fat. Asparagus contains asparagine, an amino acid that helps reduce water retention.

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High-water foods, such as celery, cucumber, melon, and tomatoes, hydrate the body and promote cleansing. Toss them into salads or add them to your morning smoothie.

BRUSH IT OFF. Dry brushing stimulates the lymphatic system, helps move water through the body, and encourages the elimination of toxins from the skin. Right before you shower, use a soft-bristled brush to lightly brush your body; start with fingers and toes, and move toward your heart for 3–5 minutes. Follow with a shower, alternating very warm and cold water—30 seconds each—to further boost circulation and move lymph. Or take a warm Epsom salt bath to further encourage toxin removal.

STOCK UP ON DETOX HERBS. Keep a variety of herbs that support liver, kidney, and gut health on hand, and work them into your daily routine. Red clover and parsley are thought to help carry waste out of the bloodstream; nettles support kidney and liver function; burdock has antimicrobial

activities and works as a gentle diuretic; and milk thistle protects the liver and helps remove toxins and metabolic waste. Look for single herbs in capsules, tinctures, or teas, or in combination formulas that support overall detox.

SWEAT IT OUT. Sweating escorts toxins from the body through the skin. Try a sauna or steam room, or move your body: sweaty physical activity encourages perspiration and stimulates movement of lymphatic fluid (plus, it helps burn fat, the primary storehouse for toxins). Snowshoeing, cross-country skiing, or even a long hike through the wintery woods can help detox the body and clear the mind.

UPGRADE BREAKFAST SMOOTHIES. Ease up on the sugary fruits in your morning blender, and try a smoothie based on detoxifying vegetables. Try spinach, kale, celery, beets, carrots, and cucumber. They’re all rich in fiber and antioxidants that support cells during the detox process and fight inflammation. Add a handful of ground chia or flax seeds for extra fiber.

DESTRESS, IN ADVANCE. Detox your nervous system before the festivities with adaptogenic herbs that support the body’s natural stress-management systems. Ashwagandha has been shown to decrease stress and anxiety by as much as 57 percent. Rhodiola, schisandra, holy basil, and maca are other good choices. Take them as capsules or teas, or add a dropperful of tincture to your morning smoothie.

SUPERSIZE YOUR SALADS. Make one meal per day a big bowl of raw vegetables; they’re high in fiber and loaded with antioxidants, enzymes, and compounds that enhance detoxification. Focus on bitter greens such as dandelion, watercress, chicory, and endive to support liver function. Add crucifers such as cabbage, kale, arugula, Brussels sprouts, and radishes; they’re rich in cancer-preventive glucosinolates that help remove toxic substances from the body. Sprinkle on pumpkin seeds and hemp seeds for fiber and healthy fats. And dress your salad with a detoxifying blend of apple cider vinegar, cayenne pepper, olive oil, and garlic.

STOCK UP ON SLEEP. Deep, restful sleep is crucial for liver function and gut health, and chronic lack of sleep is linked with weight gain and increased risk of diabetes and heart disease. A recent study also suggests that sleep clears the brain of damaging molecules associated with neurodegeneration. If you’re tossing and turning at night, natural sleep aids can help. Try melatonin, passionflower, valerian, L-theanine, tryptophan, or magnesium.

CLEAN UP YOUR ACT. Household cleaners, fabric softeners, scented candles, air fresheners, lotions, and fragrances may contain parabens, phthalates, DEA, and other endocrine disruptors—compounds that interfere with the normal functioning of the endocrine system and increase the risk of certain cancers. Toss your toxic cleaners and personal care products, and look for plant-based natural versions scented with pure essential oils. The Healthy Edge

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American Diabetes Month: A Natural Perspective BY MARY ANN Oâ&#x20AC;&#x2122;DELL, MS, RDN

DIABETES CURRENTLY AFFECTS at least 30 million Americans, and upwards of 80 million Americans have prediabetes, where blood glucose levels are higher than normal but not yet high enough to be called diabetes. Uncontrolled blood sugar levels can lead to complications such as heart disease, stroke, kidney failure, blindness, and circulation problems that can lead to lower limb amputation. The good news is that risk of developing diabetes and its complications can be reduced with an appropriate diet and exercise program and some specific supplements. Be sure to discuss any changes to diet, exercise, or supplements with a health care provider.

DIET CONTROL Emphasize foods that are low- or non-glycemic, which will not cause a dramatic, quick elevation of blood sugar. Low glycemic foods include grapefruit, cruciferous and leafy green vegetables, high-fiber cereals, beans, and plain yogurt. Non-glycemic index foods include meat, poultry, fish, and certain nuts and seeds. In addition, a boost in antioxidant levels has been associated with improved glycemic control in both healthy adults and diabetic patients. Antioxidants include beta carotene, vitamins C & E, and other compounds that can be found in fruits, vegetables, and certain herbs.

EXERCISE Research suggests that just 30 minutes a day of moderate physical activity, along with a reduction in body weight, can help reduce risk for diabetes. Work with a health care professional to determine an appropriate level of exercise for you.

SUPPLEMENTAL SUPPORT The diabetic and pre-diabetic have increased needs for some nutrients since there may be a loss of nutrients through frequent urination or due to medications. Important nutrients for diabetics include vitamins B, C, and E, magnesium, manganese, and chromium. Interest has also risen in certain herbs that support healthy blood sugar levels. Research suggests that compounds in cinnamon may have insulin-like activity, and cinnamon may help support healthy blood sugar levels. Gymnema sylvestre has a long history of use in India, where research has shown that it may increase the production of insulin in weak or damaged beta cells and may even help increase the number of pancreatic beta cells, which in turn can help lower blood sugar levels. After discussion with a health care provider, these natural approaches can give an extra boost to a diabetic lifestyle, helping people with diabetes get control of their blood sugar, and control of their health.

Bluebonnet

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GI Friends: Prebiotics & Probiotics BACTERIA. WHEN MOST PEOPLE hear this word, it is thought of negatively as something that causes disease. But not all bacteria are bad. In fact, the key factor in the immunity of the intestines is the friendly bacteria that colonize the gut, commonly known as probiotics. The name “probiotic” comes from the Greek and means “for life.” There are between 400 and 500 different species of probiotics that reside in the GI tract. Probiotics play several crucial roles in the body, including:

BY SALLY KARLOVITZ, CN

• KEEPING BAD BACTERIA AND YEAST IN CHECK. If probiotics decline, bad bacteria and yeast can quickly flourish and spill out of the gut. Yeast can thrive in many areas of the body, so controlling it in the gut is essential. • SUPPORTING A HEALTHY INTESTINAL WALL. Probiotics help keep the lining cleaner and less inflamed. • ENHANCING ABSORPTION OF CERTAIN NUTRIENTS. Without probiotics you do not utilize B vitamins correctly • PROMOTING IMMUNITY. They are the main immune substance in the digestive tract. Unfortunately, many things in life can deplete or diminish good bacteria: poor diet, stress, illness, and the use of antibiotics. To build up and maintain probiotics in the body, it is important to include fermented foods in the diet such as yogurt, kefir, kombucha, pickles, and sauerkraut. There are also excellent powerful probiotic supplements available that are designed to get higher levels of probiotics into the gut, formulated for everyone from infants to seniors. Along with probiotics, there is growing evidence supporting the use of prebiotics. Prebiotics are non-digestible carbohydrates that go through the digestive system and help good bacteria grow and flourish. Basically, they are food for probiotics. Prebiotics are derived mostly from plant fibers and have been shown to improve digestion, enhance the absorption of minerals, strengthen the immune system, and help reduce the likelihood of colorectal cancer. Look for herbal formulas with chicory or triphala, fiber supplements that contain inulin or acacia, or probiotic supplements with FOS added.

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Dr. Ohhira’s Original Probiotics 3-year fermented food product. Supplies prebiotics, probiotics, and postbiotics.* Supports digestion, immune health, and a healthy microbiome.*

Himalaya

FlorAvani Balances your native probiotic flora.* Prebiotics to support GI tract health and alleviate common digestive complaints.* With chicory, triphala, and ginger.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

nourish color-treated hair Give your tinted tresses a little TLC with these nourishing natural products

olor-treated hair is stressed and can become dry and brittle, so it needs to be treated with extra care. Luckily, ingredient-conscious hair care brands are formulating shampoos and conditioners that can nourish and repair color-treated hair while retaining a vibrant hue–whether you went blond, brunette, or are rocking pink highlights. Some leave-in hair products even add antioxidant or mineral sun protection to defend your locks against environmental elements. Over time, red and brunette hair color can fade, and blond can turn yellow or brassy. The best way to keep hair color from fading or oxidizing is to avoid shampooing for 72 hours after treatment. That’s because washing just-processed hair can open the cuticles and dry strands, especially if you’re using a shampoo that contains sulfates. To get strong, soft, shiny hair, choose natural shampoos and conditioners that shun sodium lauryl sulfates, petroleum-derived parabens, preservatives, and synthetic perfumes. Instead, treat your hair and scalp to products that contain moisturizing aloe and natural oils, as well as hair-strengthening plant proteins and pro-vitamin B5 (panthenol). Essential oils provide fragrance and help preserve the shelf life of the hair products

TOXIC INGREDIENTS TO AVOID Widely used as preservatives in massmarket shampoos, Methylisothiazolinone (MIT) and Methylchloroisothiazolinone (CMIT) are reportedly causing an alarming number of cases of allergic contact dermatitis, an itchy skin rash. Both chemicals are listed under a variety of names on product labels, including Methylisothiazolinone (MIT), 2-methyl4-isothiazolin-3-one, Neolone 950 preservative, MI, OriStar MIT, Microcare MT, Methylchloroisothiazolinone (CMIT), 5-Chloro-2-methyl-4-isothiazolin-3-one, MCI, and Kathon CG.

Revitalize and protect color-treated hair with The Grandpa Soap Co. Buttermilk Shampoo and Conditioner. Buttermilk and honey, plus moisturizing oils, nourish every strand to help revitalize dry, damaged hair and restore softness and strength. Silk proteins in the Conditioner help strengthen and protect against dryness and damage to leave hair nourished and renewed. Gentle enough for daily use.

Like skin care for your hair, Desert Essence Italian Red Grape Shampoo nourishes and protects. Organic kelp and nettle extract contain vitamins and minerals that help strengthen each strand. Resveratrol-rich organic grapes provide antioxidants that act as UV filters to protect both color-treated and non-treated hair. And the sweet scent of grapes is intoxicating.

Detangle, add shine, and boost your ’do with ShiKai Color Reflect Mist & Go Conditioner. This spray-on, leave-in conditioner prevents dryness and frizz while fortifying hair with soy protein, glycerin, and panthenol. Sunflower extract adds moisture without feeling greasy or weighing hair down. UV filters extend the life of your color. Use it on wet hair for manageability or dry hair to refresh mid-day. Maintain vibrant, lasting color with Alba Botanica Hawaiian Shampoo Colorific Plumeria. Free of color-stripping sulfates and salts, this color-preserving shampoo is made with naturally gentle cleansers that kiss your hair clean without dulling your locks. Vitamin-rich plumeria, pineapple, and papaya nourish over-processed or damaged hair cuticles.

Nourish color-treated hair with Original Sprout Deep Conditioner. This conditioning treatment is infused with Hawaiian kukui seed oil, along with rosemary and calendula extracts, to help repair hair, leaving it silky and smooth. This mild formula works without weighing hair down, and the gentle pH makes it perfect for color-treated hair.

November 2019

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clean eating

old, dry weather and indoor heat wreak havoc on skin—plus, you’re less likely to be vigilant with sunscreen in the winter, meaning skin’s more vulnerable to sun damage. This winter, fill your plate with seven seasonal foods that not only prevent dryness, but also heal sun damage, reduce wrinkles, and lessen the signs of aging.

Olives are a great source of healthy fats that help improve skin health and protect against damage. They’re also rich in squalene, the skin’s most important protective lipid, as well as antioxidants such as oleuropein that slow the overall aging process, improve skin conditions, and prevent UV damage. Try this: Roast olives with olive oil, red pepper flakes, fennel seeds, and garlic until hot for an easy winter appetizer; toss chopped green and black olives with shredded radicchio, endive, and shaved cheese; purée black olives, dried figs, minced rosemary, and goat cheese for a creamy tapenade. Walnuts are rich in omega-3 fats that relieve dry skin and protect against psoriasis, a condition marked by itchy, scaly, red skin. Walnuts also contain linoleic acid, which helps strengthen the skin, promote moisture, and reduce scaly, dry skin. Walnuts are rich in vitamin E to keep skin soft, protect against sun damage, and inhibit the breakdown of collagen. Try this: Purée walnut butter, roasted red peppers, and sundried tomatoes for a robust dip; process chickpeas, walnuts, onions, garlic, and oregano in a food processor, and form into patties for meatless burgers; toss roasted beets, fennel root, and parsnips with walnut oil and toasted walnuts. 30

Seven foods to keep skin soft, supple and wrinkle-free all winter long Pomegranates are high in polyphenols, antioxidants that increase blood flow, fight inflammation, and protect the skin from oxidative damage. Ellagic acid, a type of polyphenol in pomegranates, also reduces brown spots and signs of aging and inhibits collagen breakdown to keep skin supple and firm. Try this: Make a simple, skin-healing vinaigrette with pomegranate molasses, red wine vinegar, shallots, and olive oil; sauté escarole, kale, and onions in coconut oil, and top with pomegranate seeds and pistachios; cook cranberries in pomegranate juice and orange juice until tender, then stir in pomegranate seeds for an updated take on cranberry sauce.

Collards and other greens are rich in chlorophyll, shown to enhance collagen synthesis, improve wrinkles, and protect against oxidative damage. Studies also show that a higher intake of green vegetables is linked with increased skin elasticity. Like sweet potatoes and citrus, collards are high in skin-healing beta carotene and vitamin C. Other good winter greens include kale, chard, rapini, and escarole. Try this: Sauté shredded collard greens, garlic, shallots, and red pepper flakes in coconut oil and top with toasted walnuts; steam collard green leaves and roll around a filling of red lentils cooked with coconut milk, cumin, and minced cilantro; coarsely chop collard greens, toss with olive oil and garlic salt, and roast until crispy.

Pink grapefruit is high in lycopene, which helps protect cells against oxidative damage and keeps skin healthy and strong. It’s also loaded with vitamin C to promote the production of collagen, the main structural protein in skin, improve elasticity, enhance skin strength, and reduce wrinkles and dryness. Other winter fruits high in vitamin C include tangerines, oranges, kumquats, and kiwi. Try this: Toss grapefruit segments with shredded chicory, sliced avocado, and a kumquatolive oil vinaigrette; mix fresh pink grapefruit juice and lime juice with sparkling water, and sweeten with honey or stevia for a refreshing cocktail; combine pink grapefruit segments with minced red onions, red bell peppers, serrano peppers, and lime juice for a fresh, fruity salsa.

Coconut is rich in healthy fats, and studies show that higher intakes of dietary fat are significantly associated with increased skin elasticity and reduced wrinkling. Coconut oil is also packed with squalene, a compound that hydrates and softens skin, reduces inflammation, and protects against oxidative damage. Other studies show that it also protects against atopic dermatitis, a condition that causes dry, red, and itchy skin. Try this: Toss whole coconut chips with melted coconut oil, salt, and coconut sugar, and bake until golden and crispy; mash roasted garlic cloves with coconut oil, cumin, and curry powder, and use as a savory spread; combine shredded coconut with almond flour, coconut oil, lime juice, and honey, form into balls, and bake until golden.

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PHOTO OF PATE: PORNCHAI MITTONGTARE

dry skin sos

By Lisa Turner

Walnut and Black Olive Pâté Makes about 1 ½ cups

(24 1 Tbs. servings)

This easy, vegan pate is packed with skin-healing nutrients and healthy fats, and makes an easy party appetizer. If you don’t have time to soak the walnuts, substitute walnut butter. Vary the herbs if you like; basil and thyme work well instead of rosemary; or add crushed red pepper flakes for a little spiciness. Serve with crackers or thinly sliced cucumber rounds. ⅓ cup plus 2 Tbs. walnuts ¾ cup pitted Kalamata or black Cerignola olives

2 2

Tbs. melted coconut oil tsp. chopped fresh rosemary leaves, divided

1. Combine ⅓ cup walnuts with water to cover by 2 inches. Let soak 4 hours or overnight. Drain, rinse, and pat dry. 2. Combine walnuts, olives, coconut oil, 1 tsp. chopped rosemary, garlic, and black pepper in food processor. Process until blended, but still coarse.

4. To serve, turn ramekin over onto one or two small serving dishes. Remove ramekin and plastic wrap (if you skipped the plastic wrap, run a butter knife around the edges of ramekin before turning onto plates). Garnish with remaining walnuts, rosemary, and coarse sea salt if using, and serve. Per serving: 30 cal; 0g prot; 3g total fat (1 sat fat); 1g carb; 0mg chol; sod; 0g fiber; 0g sugar

PHOTO OF PATE: PORNCHAI MITTONGTARE

3. Line one large or two small ramekins with plastic wrap (or coat ramekin with coconut oil). Transfer mixture to ramekin, and pack down tightly. Refrigerate 3–4 hours.

1 garlic cloves, minced ¼ tsp. black pepper Coarse sea salt for garnish, optional

➐ Sweet potatoes. The deep orange color comes from beta carotene, a powerful antioxidant that’s converted by the body to vitamin A, crucial in increasing skin cell turnover and decreasing dry, flaky skin. Beta carotene and vitamin A also protect against sun damage, increase elasticity, reduce wrinkles, and promote collagen production. Pumpkin,

carrots, and winter squash are other good sources of beta carotene. Try this: Halve baked sweet potatoes, scoop out flesh, and mash with garlic, minced rosemary, olive oil, and grated sharp cheese, then stuff potatoes and broil till golden; top sweet potato chips with black beans, salsa, avocado cubes, and shredded cheese, and bake till cheese is melted; toss cooked sweet potato cubes with quinoa, baby spinach, chickpeas, and olive oil The Healthy Edge

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natural gourmet

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

cranberry slaw Freshen up your Thanksgiving fare with this light raw slaw

FEATURED INGREDIENT:

Cabbage

Zippy Cranberry Slaw Serves 8 ¾ cup plain organic Greek yogurt 2 Tbs. organic mayonnaise (or substitute more yogurt) 2 Tbs. country Dijon mustard (seeded) 1 Tbs. prepared horseradish, or to taste 2 tsp. pure maple syrup 1 medium green apple, grated 1 16-oz. bag prepared classic slaw mix 2 scant cups shredded red cabbage 1 medium carrot, grated 1 medium celery stalk, thinly sliced Sea salt and cracked black pepper, to taste ½ cup juice-sweetened dried cranberries Minced chives, optional to garnish

In the world of vegetables, the Brassica family is true royalty. And the reigning king of the brood—which includes broccoli, cauliflower, bok choy, Brussels sprouts, and chard—is the cabbage. It’s probably the most potent vegetable in the world from the point of view of nutritional benefits and cancer-fighting ability. Cabbage first came to the attention of nutritional researchers after they observed that women living in Eastern European countries were less likely to develop breast cancer than American women. When their diets were analyzed, they revealed a very high intake 1. In bottom of a large serving bowl, of cabbage, and when the cabbage itself was analyzed, researchers zeroed in on plant combine yogurt, mayonnaise, mustard, chemicals known as indoles as being the ingredient responsible for lower cancer rates. horseradish, and maple syrup, and whisk Years of research have now demonstrated that these indoles alter estrogen until thoroughly combined and smooth. metabolism in a favorable way, one that is likely to reduce the risk of cancer. Other Taste, and add more horseradish, if desired. phytochemicals found in cabbage that pack an anticancer wallop include dithiolethiones, 2. Fold in the prepared apple. Add slaw mix, isothiocyanates, and—especially—sulforaphane, which increases the production of red cabbage, carrot, and celery. Season certain enzymes that can “disarm” damaging free radicals and help fight carcinogens. lightly with salt and cracked pepper, add Red or purple cabbage is also a source of anthocyanins, antioxidant-rich pigments cranberries, and toss gently until slaw is that make blueberries blue and red cabbage red. Their ability to fight free radicals makes well coated. Garnish with chives, if using, them powerful weapons against cardiovascular disease. Anthocyanins are also known for and serve. their anti-inflammatory effects, which can help dampen allergic reactions and help protect Per serving: 410 cal; 10g prot; 31g total fat against inflammation-related connective tissue and blood vessel wall damage. (11g sat fat); 26g carb; 0mg chol; 100mg sod; Cabbage is a darn good source of everyday vitamins and minerals too. It contains 5g fiber; 7g sugar calcium, magnesium, potassium, vitamin C, vitamin K, beta-carotene, and even a little NOTES FROM THE CLEAN FOOD COACH of the eye-healthy carotenoids lutein and If you need to save time, you can use 2 12-oz. bags of prepared slaw mix, such zeaxanthin. One cup of the cooked stuff gives as 1 classic white cabbage and carrot plus 1 red cabbage or broccoli slaw in place you almost 4 grams of fiber (one cup raw gives of the other shredded vegetables. If you want more cranberry zing, swap out you 2 grams). All this in one of the lowestthe maple syrup for a tablespoon or two of any cranberry sauce you’re using for calorie foods on the planet. the Thanksgiving meal. 32

PHOTO: PORNCHAI MITTONGTARE

t’s always amazed me that coleslaw doesn’t have more of a reputation as a health food. After all, its primary ingredient is cabbage, one of the great superstars of the vegetable kingdom with its rich array of indoles, cancer-fighting plant chemicals that have a positive effect on hormonal metabolism. Sadly, the healthy aspects of most slaws are overshadowed by drippy, low-quality industrial-grade mayonnaise. The only ingredients in “real” mayo are egg yolk, mustard, a little salt, oil, vinegar, and lemon juice, and there’s absolutely nothing unhealthy about that. But conventional mass-market mayos use crummy, cheap seed oils and add a bunch of unpronounceable chemicals and sugar, which ruin any virtue the condiment naturally possesses. As long as you stick to organic mayo, this slaw is a regular health bonanza, featuring horseradish (a member of the Brassica family that also includes broccoli), an apple, high-protein Greek yogurt (please, please don’t use the “low” or “no” fat kind), carrots, celery, antioxidant rich cranberries, and, of course, the star of the show, cabbage (see “featured ingredient,” below) What’s not to like? Absolutely nothing. Enjoy!

November 2019

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Bigelow Tea

Cozy Chamomile Herbal Tea Pure chamomile flowers for quiet moments.*

Evolution Fresh

Watermelon Juice Blend Keep a summer feeling with pure refreshment.

Smooth and full-bodied, delicately sweet.

Cold-pressed watermelon and lemon juice blend. Naturally sweet, with a bright twist from lemon.

Caffeine-free herbal tea.

Anabol Naturals

Cynara

Petite Artichoke Hearts

Amino Balance 500 mg

Finest quality tender artichoke hearts.

For athletic performance, bodybuilding, and longevity.*

Packed in water, ready to use.

23 free-form amino acids.

Petite size perfect for pasta dishes, salads, or dips.

Pure pharmaceutical grade.

PHOTO: PORNCHAI MITTONGTARE

Lily’s Sweets Emerald Health Bioceuticals

No Sugar Added Baking Chips

Endo Omega Vegan

Don’t compromise this holiday season!

Creamy blend of algal DHA, hemp seed oil, and MCT oil with a Café Mocha flavor.

Make delicious chocolatey desserts with no-sugar-added Lily’s Sweets Baking Chips.

For support of endocannabinoid system (ECS), essential to the state of whole body wellness, vitality, and balance.*

With the range of chocolates for every need—milk, semi-sweet, or dark.

Sugar-free, keto-friendly, and paleo-approved.

Made with non-GMO and gluten-free ingredients harvested through Fair Trade practices. Botanically sweetened—no refined or processed sugars.

Bio-Kult

Feel good knowing that you’re supporting others when you purchase Lily’s Sweets. A percentage of Lily’s Sweets earnings is given to non-profit organizations that support the fight against childhood cancer and other life-threatening diseases.

Migréa Advanced multi-function formula for the head.* 14-strain probiotic to support the gut-brain connection.* With magnesium and vitamin B6 to support nervous system health & fight inflammation.* Clinically documented.

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

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