Akin's Healthy Edge October 2018

$3 / free

October 2018

ADAPTOGENIC

HERBS

❼

POTENT PLANTS THAT BOOST IMMUNITY, FIGHT FATIGUE, AND MORE

30 EASY WAYS TO EAT MORE VEGGIES P. 22

BALANCE YOUR BLOOD SUGAR WITH

GINSENG P. 10

MCT Oil

Nature’s Healthiest Fat

CONQUER COLDS with

Homeopathy

plus

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Ancient Nutrition

Bone Broth Protein Bar

Get the benefits of bone broth in a convenient superfood protein bar. Each bar supplies 15 g bone broth protein, plus fiber and beneficial fats. Made with no grains, soy or gluten.

Choose from Salted Chocolate Almond or Peanut Butter Chocolate Chip.

Nature’s Way

Sambucus Zinc Lozenges These lozenges are perfect for seasonal changes and challenges.* Each lozenge contains a triple-action blend of standardized black elderberry extract, zinc and vitamin C. They have a natural raspberry flavor, and are sweetened with organic brown rice syrup and dried cane syrup. No artificial preservatives, flavors or colors.

Bluebonnet

Targeted Choice Wellness Support This wholesomely crafted immune defense formula provides a combination of non-GMO nutrients and herbal extracts, including D3, NAC, quercetin, zinc, astragalus, elderberry, olive leaf, stinging nettle and turmeric. These natural ingredients are important for those who believe they should get most of their nutrients from whole foods and want an immunedefense formula to support that philosophy.*

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The Food Movement Co.

Boneless Broth Moringa Miso Rediscover the taste of Umami with this novel broth powder, offering complete plant-based protein with minerals from the sea. Made with organic red miso, moringa leaf, and organic dulse sea vegetable.

Raw, vegan and gluten free.

Trace Minerals

Max Hydrate Trace Minerals introduces high performance electrolyte fizzing tablets, with sodium, potassium, magnesium and calcium. Just drop them in your water bottle and go. Designed to help replenish, restore, energize and hydrate.* Sugar free and gluten free. Choose from Immune, Energy and Endurance blends.

BN Labs

Vegan Protein Scientifically formulated protein supplement designed for athletes and everyday people. Supplies 27 g plant-based protein, combining pea, brown rice and hemp protein plus spirulina. Delicious rich flavor and 0 g sugar. No soy, dairy or gluten. Available in Vanilla or Caramel Latte.

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Greens First

ConcEVE

This unique, potent nutritional formula offers fertility support with clinically-proven active ingredients that help regulate specific biological processes. Includes natural folate, myo-inositol, L-arginine, chasteberry and d-chiro-inositol, ingredients that may help promote healthy insulin support, ovulation and ovarian function.* Conveniently packaged in stick paks you can add to water.

Home Health

Natural Vitamin E Oil 45,000 IU This beauty oil is readily absorbed through the skin, and regular use leaves skin looking and feeling softer. This natural Vitamin E is especially good for those seeking a soothing emollient for dry skin.

It is vegan friendly and paraben free.

Frunutta

B12 Cyanocobalamin 1000 mcg Cyanocobalamin supports metabolic health*, blood cells*, and nerves*. It is said to help with pernicious anemia, stomach and intestine issues and permanent nerve damage caused by B12 deficiency.* These Micro Quick Absorb instant dissolve tablets are made with no dyes and are gluten free.

Teasane

Lose Drops Turn your cup of hot or cold water into a tasty tea with this herbal extract designed to help you achieve your weight loss goals by providing your body with what it needs to support your weight loss regimen.* The dandelion, fennel, and flax seed in this herbal mixture support your metabolism’s efficiency and keep you feeling satiated throughout the entire day.*

Hyalogic

Lush Lash & Brow Serum This serum can protect and support the beauty of your lashes and brows with a formula of nourishing argan and coconut oils plus vitamin E. The hyaluronic acid in this serum is a vital natural element that locks in moisture. Apply nightly as directed to protect the natural health and beauty of your lashes and brows.

SuperiorSource

C 500 mg Tangy Orange Melts These Vitamin Melts are made with full reacted, buffered sodium ascorbate, a nonacidic form of C that does not contribute to gastric irritation.* They are enhanced with a proprietary blend of acai berry, acerola cherry and citrus bioflavonoids, and are made with no sugar added; only sweetened with a little stevia.

The Dirt

Cacao Mint Coconut Oil Toothpaste Feel the benefits of this super cleansing and refreshing toothpaste. Coconut Oil Toothpaste combines the antibacterial properties of MCT oil (fractionated coconut oil) with the naturally detoxifying and cleansing benefits of bentonite clay, which is firm enough to remove plaque from your teeth, but soft enough not to damage your enamel.

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Hyperbiotics

Pro-15 Probiotic 5 billion CFU from 15 strains of probiotics. With a patented delivery method, the probiotic organisms in this formula are released over an 8-10 hour period so they bypass your stomach acids and reach deep into your intestinal tract alive so you can experience the benefits that probiotics have to offer.*

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October 2018

features 18 Be Well

Paleo or South Beach? Interval training or Pilates?

When it comes to losing weight and getting in shape, everyone has an opinion about which program is best. But when you cut through the hype, these seven time-tested principles for optimum health are key—no matter which diet or exercise regimen you choose.

Get a potent dose of healthy fats with MCT oil.

p. 8

22 30 Ways to Eat More Veggies

Looking for creative ways to get those all-important daily servings? Here’s a month’s worth of simply delicious ideas to help you get started.

departments NEWS FLASH

6

SPICE UP YOUR HEALTH

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

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7 Benefits of MCT Oil. This healthy fat from coconuts can help protect your heart, fight off bad bugs, enhance weight loss, and more.

HERBAL ADVISOR

10

Herbal Adaptogens for Immune Health & Energy.

Body-balancing botanicals that mitigate the effects of stress, including fatigue and reduced immunity.

HEALING EDGE

12

14

Improve Your Sleep. Whether you have difficulty getting to sleep or staying asleep all night long, these simple strategies can help.

2

BLOOD SUGAR CONTROL

17

Natural strategies to reduce your risk of metabolic syndrome and type-2 diabetes.

CONSTIPATION

27

Get back to being regular with these simple tips.

PURE BEAUTY

28

Dry Skin SOS. Avoid dry, chapped winter skin with rich, natural moisturizers.

5 Top Remedies for Colds. When seasonal sniffles rear their head, reach for these safe, natural treatments.

EXPERT’S CORNER

16

These common kitchen spices can do much more than flavor your food.

CLEAN EATING

30

Heal Your Gut. The top 7 foods to ease digestive distress.

NATURAL GOURMET

32

Vegan Family Meals. Melissa King, author of Easy. Whole.

Vegan., developed her recipes with busy families in mind.

October 2018

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

Get Your Daily Dose of Vitamin C and D3 Vitamin deficiencies are becoming more common than ever as a result of poor agricultural practices leading to substandard food quality and also due to overconsumption of

processed foods. It’s estimated that 9 out of 10 Americans may be deficient in vitamin D3, and 20 percent of some populations are severely lacking in vitamin C.

Dr. Mercola’s Liposomal Vitamin C and Liposomal Vitamin D3 both contain

phospholipids from sunflower lecithin that help vitamin transport across your gut membrane to its target organs and cells for optimal absorption and benefits.*

Available in fine health food stores or visit shop.mercola.com and order today! *These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure, or prevent any disease.

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editor’s letter Seasonal Strategies The cool air of autumn comes as a welcome relief to many of us who suffered through a brutally hot summer, but it brings its own set of challenges.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc

For one thing, it plays havoc on your skin. Those chill breezes can sap your skin of moisture, leading to dryness and chapping. And staying indoors doesn’t help, because forced-air heating can be just as bad. Luckily, mother nature has the answer—nourishing, moisturizing plant extracts that can protect and heal your skin from the ravages of autumn.

See “Dry Skin SOS” (p. 28), for more.

Fall also kicks off cold and flu season— everyone’s least favorite time of year.

When it comes to boosting immunity and fighting off bad bugs, there are numerous natural strategies you can take. In “Herbal Adaptogens for Immune Health & Energy” (p. 10), we profile seven potent botanical that can help ward off seasonal sniffles. And if you do get sick, check out “5 Top Remedies for Colds” (p. 12), for the best natural ways to get back on your feet.

Finally, Melissa King, author of Easy.

Whole. Vegan, offers her take on healthy, convenient options for this hectic time of year (p.32). Her Sweet Potato Pancakes recipe is the perfect way to start a cool, autumn day.

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

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Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny

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

Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997

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

THE HEALTHY EDGE. Vol. 9, No. 8 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.

October 2018

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newsflash

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thousand That’s the number of Americans who die each year from antibioticresistant infections, according to the CDC.

Fasting Benefits Confirmed Holistic health experts have long recommended intermittent fasting for healthy weight loss, and now, the first-ever study of its kind confirms these benefits. Researchers from the University of Illinois, Chicago, placed 23 obese individuals on a 16:8 diet—between the hours of 10 a.m. and 6 p.m. participants could eat any type and quantity of food they desired, but for the remaining 16 hours they could only drink water or calorie-free beverages.

After 12 weeks, the researchers found that those who followed the time-restricted eating diet consumed about 350 fewer calories than a matched historical control group from a previous weight loss trial. Those on the 16:8 plan lost, on average, 3 percent of their body fat, and also saw related improvements in blood pressure.

“The results are similar to what we’ve seen in studies on alternate day fasting,” said Krista Varady, corresponding author on the study, “but one of the benefits of the 16:8 diet may be that it is easier for people to maintain. The take-home message is that there are options for weight loss that do not include calorie counting or eliminating certain foods.”

HEALING CLAY The use of mud or wet clay as a topical skin treatment or a poultice is a common practice in some cultures and the concept of using mud as medicine goes back to earliest times. Now Mayo Clinic researchers and their collaborators at Arizona State University have found that at least one type of clay—a blue clay found in Oregon—may help fight diseasecausing bacteria in wounds, including some treatment-resistant bacteria. The findings appear in the International Journal of Antimicrobial Agents.

In laboratory tests, researchers found the clay has antibacterial effects against bacteria such as Escherichia coli, and Staphylococcus aureus, including resistant strains. The researchers caution that not all types of clay are beneficial—some may help bacteria grow. More research is needed to identify the antibacterial properties of certain clays.

VITAMINS REDUCE FRAILTY According to a Spanish study published in Age and Ageing, a low intake of vitamins is associated with frailty in older adults. Scientists from the Universidad de La Frontera in Chile and the Universidad Autónoma de Madrid-IdiPaz in Madrid followed 1,643 people from Spain, aged 65 and older, for four years.

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Participants’ levels of 10 vitamins—vitamin A, thiamine, riboflavin, niacin, vitamins B6, B12, C, D, E, and folate—were assessed at the beginning of the study, and researchers found that lower intake of vitamins B6, C, E and folate was associated with a higher risk of frailty over the course of the four-year trial. Frailty was

defined as meeting at least three of the following five criteria: unintentional weight loss, exhaustion, weakness, slow walking speed, and low physical activity.

The researchers also noted that failure to meet the RDAs for all vitamins was strongly associated with frailty.

October 2018

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* These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

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supplement advisor

By Vera Tweed

7 benefits of MCT oil This healthy fat from coconut oil can help boost energy, fight off bad bugs, promote heart health, and more

H

oils, meat, fish, nuts, and avocado) in diets with the same amounts of calories and total fat. Measurements after 4, 8, and 12 weeks showed that at each stage, those consuming MCT oil lost more fat.

Another study, in Quebec, Canada, compared medium- and long-chain fats in a group of 17 obese women who ate medium-chain fats for 27 days and long-chain fats for another 27 days. Using MRIs to measure body fat, researchers found that more fat calories were burned on a diet with medium-chain fats.

ealthy fats are all the rage and among these, MCT oil falls in a special category. A concentration of fats found in coconut oil, it promises to deliver quick energy and a host of other benefits—from easier weight management to better memory and heart health.

“MCT” is an abbreviation for mediumchain triglycerides, also called mediumchain fatty acids. Fats are made of chains of molecules bound together and, depending upon the number of carbon atoms in a chain, are classified as short, medium, or long chain.

MCT oils contain three main types of fatty acids: lauric, capric, and caprylic acids. All are classified as medium chain, but lauric is a somewhat longer chain than the others, and is often considered to be less beneficial for energy boosting and fat burning. However, some research has found lauric acid to be the most powerful of the three in fighting bacteria, fungi, and viruses. Here are 7 reasons to add MCT oil to your diet:

It Protects the Heart. A review published in the journal Pharmacological Research concluded that MCT oil may help prevent metabolic syndrome, a combination of factors, such as unhealthy levels of blood pressure, blood sugar, and cholesterol, that increases risk for diabetes and heart disease. Studies suggested that the oil suppressed fat deposition, enhanced metabolism, and improved insulin sensitivity.

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➍

It Boosts Energy.“Medium chain triglycerides are more easily digested than other fats,” says Larry Trivieri Jr., author of Coconuts for Your Health. “More importantly,” he adds, “unlike long chain triglycerides, which get stored in your body’s other cells, tissues, and organs, MCTs are stored in the liver, where they are quickly metabolized and converted into a readily available source of energy.” In contrast, other fats go through many more conversion steps.

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It Aids in Weight Loss.

Replacing other fat with MCT oil can product weight loss. A Japanese study of 78 men and women compared the effects of MCT oil or long-chain fatty acids (common fats such as olive and soybean 8

➌

It Fights Bugs. MCT oil inhibits

the growth of common bugs that have become resistant to antibiotics, according to research at Kent State University in Ohio. One specific bacterium it fights is Clostridium difficile, a common cause of infection in hospitals. MCT oil has also been found to combat Staphylococcus aureus, which causes staph infections, and E. coli, which can cause diarrhea, vomiting, and other health problems.

➎

It Helps Alzheimer’s Patients.

People suffering from Alzheimer’s have experienced improvements when taking coconut oil or MCT oil. An ongoing study at the University of South Florida’s Byrd Alzheimer’s Institute in Tampa is testing a liquid supplement with a

combination of coconut and MCT oils on people who are at least 60 years old and suffer from mild to moderate Alzheimer’s.

➏

It Helps Enhance the Keto Diet. MCT oil triggers production

of ketones, substances generated when fat is burned for energy. Turning on fat burning is the underlying premise of the very low-carb keto (or ketogenic) diet, so MCT oil works well with this weight-loss regimen. For optimum energy-boosting and weight-control effects, try incorporating MCT oil into a diet that contains non-starchy vegetables rather than starchy or sugary carbohydrates.

➐

It’s Easy to Take. A typical

dosage for MCT oil 1 Tbs. daily, or about 13 grams if taking capsules. MCT oil can be added to food or smoothies, or taken by itself. Some products come in a variety of flavors. MCT oil supplements are made from coconut and/or palm oil, another rich source of MCTs.

Bulletproof Brain Octane

Onnit MCT Oil Creamer Strawberry

Nutiva Organic MCT Powder

October 2018

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of whole foodited to announce to its line Bluebonnet Nutrition is exc ® t Support Join mulas, Targeted Choice based, structure-function for s. These sule Cap tion Support Vegetable Caplets and Pain & Inflamma ably tain sus of las contain a unique blend wholesomely crafted formu ry ove rec t join bal extracts that maximize harvested or wildcrafted her h suc rs, sso stre exercise and other corporal from the rigors of intense ary pain por tem to d lea en ich can oft as physical overexertion, wh ammatory helps support a healthy infl and inflammation. While one lthy connective formula helps maintain hea response, the joint support h are non-GMO nts and tendons). Plus, bot tissue (e.g. cartilage, ligame for those who milk, which are important and free of gluten, soy and g joint some solution to optimizin are looking for a truly whole and mobility.◆ comfort, flexibility, stability

• mulas • Whole Food-Based For ted Potencies • Scientifically Substantia • Non-GMO† • Kosher Certified* • Free of most allergens k) (e.g., soy, gluten & mil

T H E

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These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure or prevent any disease.

† Note: Both active and inactive ingredients in these formulas are derived from sources

that have never been genetically modified using modern biotechnology.

*Only Targeted Choice® Pain & Inflammation Support Vegetable Capsules are kosher certified.

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Available at fine natural food stores For additional information on Bluebonnet nutritional supplements, please call 1-800-580-8866, visit www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA

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GIN SE N

herbal adaptogens for immune health & energy

G

herbal advisor

Body-balancing adaptogenic herbs reduce the effects of stress, “ including fatigue and reduced immunity

• •

They are safe and nontoxic.

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They have a normalizing effect, rather than seeking only to increase or decrease a certain function. For example, the same dose of an adaptogen might lower an elevated substance in the body or raise it if levels are too low.

They influence multiple processes in the human body to improve the ability to deal with different types of stressors.

With their ability to restore harmony among the processes that drive our bodies, adaptogens offer a rejuvenating, holistic path to wellness. And they’re growing in popularity, not only in supplements but also in teas, coffees, and other beverages.

Among the many choices, these are some of the top adaptogens, research highlights, and, in addition to stress relief, main benefits of each one.

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KSM-66: Benefits include fewer stressrelated food cravings, enhanced muscle strength and endurance, improved memory, and improved sexual function.

Sensoril: Benefits include less short-term memory loss, improvements in mental function among people with bipolar disorder, reduced anxiety, and healthier artery function.

Key properties: Anti-inflammatory, anti-tumor, antioxidant, immune balancing.

Cordyceps Nicknamed “magic mushroom” and “caterpillar fungus,” cordyceps is technically neither one. Its shape resembles a mushroom but it is a fungus that comes from a Himalayan region of northern India, where it grows on caterpillar larvae that lie about

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Although they’ve been used for thousands of years, the word “adaptogen” wasn’t coined until the 1960s. In traditional Chinese medicine and Ayurveda, they were called tonics or elixirs because of their wide-ranging benefits. While each adaptogen possesses unique properties, they all share three characteristics:

A Canadian study of herbs that are used in Ayurveda, India’s ancient healing system, called ashwagandha “the best known and most scientifically investigated of these herbs.” Other research, which was reviewed in the Journal of Alternative and Complementary Medicine, found that the herb reduced anxiety scores by 56 percent, whereas psychotherapy reduced scores by only 30 percent.

Ashwagandha calms the central nervous system. In addition, because it reduces unhealthy levels of inflammation, it can also help relieve arthritis. In lab and animal studies, the herb has suppressed the growth of leukemia and prostate, lung, colon, and breast cancer cells.

There are two patented ashwagandha extracts found in many supplement brands:

CO R D

What Are Adaptogens?

Ashwagandha

ASHWAG

S

tress can make us tired, irritable, depressed, or anxious. It can disrupt sleep and hormone balance, give us heartburn or a headache, provoke cravings, and make it easier to catch a cold or the flu. Rather than addressing these symptoms, one category of herbal supplements bolsters our natural ability to deal with stress and rebalances whatever went out of whack, regardless of the trigger. They’re called adaptogens.

6 inches underground. Traditionally, it has been used to enhance longevity and treat erectile dysfunction.

In recent years, cordyceps has been recognized for improving energy and sexual function, enhancing immunity, and protecting against or helping to reduce the effects of type 2 diabetes. For kidney transplant recipients, it has improved kidney function and reduced damage to the organ. Iit can also improve endurance and stabilize levels of blood sugar during prolonged physical activity.

October 2018

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By Vera Tweed

Key properties: Energy-enhancing, anti-diabetic, anti-cancer, immune balancing, and reduce damage from radiation treatment for cancer.

3 MORE POPULAR ADAPTOGENS As well as reducing the effects of stress and restoring overall balance, each of these adaptogens has some distinctly different benefits.

Holy Basil: Also known as tulsi, this herb protects against chemical stress from exposure to environmental toxins, as well as stress from noise or cold. In addition, it helps normalize levels of blood sugar, blood pressure, and blood fats, and improves memory and mental function. Holy basil is antimicrobial and can be used in mouthwash, sanitizing wipes, to purify water, to preserve food, and to protect against bacterial infection.

Ginseng There are two varieties of ginseng, Asian and American, and another herb that sounds similar—Siberian ginseng, also called eleuthero—which isn’t, botanically speaking, the same herb. All three are adaptogens and are sometimes combined.

American and Asian ginsengs can enhance strength, stamina, and sports performance; improve blood sugar and insulin function in type 2 diabetes; protect against cancer; and enhance immunity.

American ginseng has also been shown to improve memory in healthy people and in those suffering from schizophrenia. Asian ginseng has reduced menopausal symptoms and improved postmenopausal heart health, relieved cold hands and feet in women, and helped alleviate chronic fatigue syndrome.

Eleuthero, or Siberian ginseng, also enhances immunity, physical performance, and endurance. Additional benefits include improved neurological health and cholesterol levels, and enhanced bone health in postmenopausal women.

Maca: A native of Peru, maca is sometimes called “Peruvian ginseng,” simply because it is used in a similar way as an adaptogen—the two plants are not related. Enhancement of sexual function and fertility, in both men and women, and treatment of menopausal symptoms are other traditional uses.

In a Chinese study of postmenopausal women, it relieved depression and lowered blood pressure.

Bacopa: Also known as Brahmi, this herb is traditionally used to treat loss of mental function and memory in older people, and has gained popularity as a memory and learning enhancer. And, it has antiepileptic properties.

Key properties: Performance-enhancing, anti-diabetic, anti-cancer, memory enhancing, and immune stimulating.

Rhodiola Used traditionally in Asia and Eastern Europe, rhodiola relieves depression, as well as enhancing energy, improving mental performance, increasing endurance, and reducing anxiety. A study of people with mild to moderate depression found that rhodiola relieved most symptoms. In a study of doctors on a night shift, rhodiola improved mental function. Another study found that the herb reduced fatigue. And in another, students taking exams functioned better mentally and were less tired.

Key properties: Performance-enhancing, both mentally and physically, anti-depression, and anti-anxiety.

Adrien Gagnon Maca Energy

Paragon Plus Rhodiola Pure

Host Defense Cordyceps Energy Support

Organic India Tulsi Holy Basil Green Tea

The Healthy Edge

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healing edge

By Avghi Constantinides D.Hom HMC CCH R.S.Hom HMC MA

5 top remedies for colds When seasonal sniffles rear their head, reach for these safe, natural treatments

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he common cold can incapacitate you from one to three weeks, it’s highly contagious, and if it goes untreated, it can even transform into pneumonia, bronchitis, or another serious respiratory issue. So what can you do to help speed recovery and prevent a cold from turning into something worse?

Consider a safe, effective homeopathic remedy before your reach for those over-the-counter decongestants. In two double-blind studies, patients who took homeopathic remedies recovered faster, had fewer symptoms, and did not need to take prescription medications. The patients recovered quickly and didn’t experience any of the irritating, lingering, and sometimes dangerous side effects of conventional cold remedies. Here are five of the most frequently used homeopathic remedies for colds.

Eupatorium perfoliatum: This remedy is indicated for colds accompanied by sore bones and hoarseness, along with sneezing, a runny nose, or a dry, stuffed-up nose. Hoarseness may be accompanied by a dry sore throat, and patients will often lose their voices. The chest becomes sore, especially behind the sternum. There is a hoarse cough, with a tickling in the larynx; the cough will be worse while lying on your back. It may hurt to inhale; the bronchi will feel raw and hot.

Sabadilla officinalis: This remedy has an amazing effect on the mucus membranes of the nose. It is great for allergies, hay fever, and colds. Indicated for colds characterized by lots of sneezing with copious watery discharge, which worsens from pollen or the smell of flowers. Itchy nose feels like a tickling inside. It may feel like there is a lump in the throat, with a constant need to swallow.

Allium cepa: Derived from onions, this remedy works best for people who feel worse in a warm room or in dampness, and better in the open air. Symptoms include watery discharges from the nose and eyes that can burn the skin, and sensitivity to the smell of flowers. Inhaling a cut onion will give you a good idea as to what these symptoms feel like. So the idea that diluted onion extracts can remedy these symptoms is a perfect example of the homeopathic principle of “like cures like.”

Euphrasia officinalis: This remedy works best on colds or allergies that affect the eyes. Symptoms include thick, yellowish discharge from the eyes and burning pains in the eyes that worsen in bright light. The nose runs during the day, but is stuffed up at night. Coughing is caused by irritation in the larynx and produces phlegm.

TIPS FOR PREVENTION:

Pulsatilla nigricans: This remedy is indicated when mucus discharges are profuse, bland, thick, and yellowishgreen. Symptoms include a dry cough in the evening that worsens laying down.

If the cold is accompanied by an ear infection, it will worsen at night and produce yellowish-green discharge. The eyes can have yellowish-green, thick discharge as well.

There are many more homeopathic remedies available tied to many more specific sets of symptoms—and therefore to each individual person. If you can’t find the right fit with the ones listed above, contact a qualified homeopath to find the one that’s best for you.

Genexa Children’s Cold Crush

Boiron Coldcalm

* Before cold season, consult an experienced homeopathic practitioner, who can prescribe a constitutional homeopathic remedy that will help boost your immune system.

* Get plenty of sleep, which helps repair your immune system and keeps it strong. * Wash your hands, especially before you eat. Use plain old soap and water, rather than * 12

alcohol- and chemical-laden hand sanitizers.

Cut back on your intake of dairy, which promotes mucus build-up in most people.

Newton Homeopathics Colds ~ Sinus

October 2018

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Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res 299: 499-505. ‡ Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005). Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res 297: 147-153. Results may vary. **

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expert’s corner

Improve Your Sleep

Q: A:

Simple ways to fix your sleep problems

My sleep is not regular. I’m concerned this will have long-term health consequences. What can I do to help without drugs? —Georgiana N., Springfield, Mass.

There are two basic patterns of poor sleep, and of course both can occur together.

First, there’s difficulty getting to sleep (sleep onset), which may be caused by anything from racing thoughts to chronic pain to overuse of stimulants such as caffeine. Melatonin is a calming substance naturally produced by the body when light stops hitting the retinae. When the sun goes down, melatonin production is supposed to kick in. However, most modern folks flip on artificial lights as soon as the room starts getting dim, and we carry on under artificial lighting for many hours until bedtime. This inhibits our natural production of calming melatonin.

It’s no wonder, then, that supplemental melatonin often works very well for people who have trouble getting to sleep. Start small, with doses of 1–2 mg, but up to 10 mg is fine, and won’t suppress your natural melatonin production. Also avoid caffeine and chocolate too close to bedtime—your body doesn’t need the extra stimulation.

Sleep Durability The second major insomnia pattern is poor sleep durability. This means you wake up during the night and can’t easily resume a deep sleep pattern. If you get up to pee once or twice but go right back to sleep, that’s fine. If you need to urinate more than 2–3 times a night, this is likely due to enlarged prostate in a man, or overactive bladder in a woman. Both problems can be treated with non-pharmaceutical approaches, but neither are a quick fix.

If you wake more often during the night, this is usually because you are a “light” sleeper and easily disturbed by noises, light, or even temperature fluctuations.

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By Emily A. Kane, ND, LAc

Comfortable eye shades and good earplugs can help. I prefer wax earplugs that, when held in the hand to soften for a few moments, can be molded to fit snuggly but comfortably in the ear.

Cortisol spikes during the night are another cause of frequent waking. Cortisol is a hormone that helps keep blood sugar steady. As we “fast” overnight, our adrenal glands secrete a stream of cortisol to prevent blood sugar from crashing. But cortisol can also be a “stress” hormone if secreted unnecessarily. If your adrenal glands are easily stimulated (often due to stress), it takes very little to trigger an adrenaline response, which will wake you up.

In these cases, a small protein or fat snack before bed can sometimes help. The proverbial glass of warm milk is a good idea, because its protein and fat are satiating, which can help you rest easy until morning. You can also try a spoonful of nut butter or ¼ avocado—it doesn’t have to be a lot to be effective.

You can also try supplements that nourish the adrenal glands, including licorice, ashwaganda, astragalus, motherwort, hawthorn, vitamin C, vitamin B5 (pantothenic acid, 100 mg daily) and Siberian ginseng (Eleutherococcus senticosus). Many adrenal tonic formulas contain some or all of these ingredients.

Try spreading doses throughout the day, for several months,. Herbal tonics are profoundly healing, but mostly don’t have rapid action. And avoid taking B vitamins in the evening, as they can be stimulating.

BENEFICIAL BEDTIME BOTANICALS Herbal medicine is a lovely way to gently encourage relaxation, with no potential for addiction or unwanted side effects. Here’s a classic calming formula that’s safe enough for children: Combine equal parts of PASSIONFLOWER (Passiflora incarnate), LEMON BALM (Melissa officinalis), CHAMOMILE (Matricaria recutita), CATNIP (Nepeta cataria), and CALIFORNIA POPPY (Eschscholzia californica) with about ⅓ of a dose of LAVENDER (Lavandula officinalis). The herbs can be acquired loose, or in tincture form. The lavender can be added as a few drops of essential oil after the other herbs have steeped for 10 minutes.

If you make this formula in tincture form, take ½ tsp. twice daily until you experience rapid sleep onset. For quicker action, a larger dose such as 2 tsp. can be taken up to four times during the day. These dosing suggestions are based on an adult who weighs 150–175 pounds. Adjust for weight.

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Spice Up Your Health!

BY MARY ANN O’DELL, MS, RDN WHEN YOU SPRINKLE oregano on your pizza or add chopped garlic to your favorite veggie dish, you may not realize it, but you are practicing herbal medicine. Common herbs and spices stocked in our spice cabinets and refrigerators can also have a therapeutic action in the body. Here are a couple of the more popular spices that enhance health.

GARLIC Garlic is a potent antioxidant that has specific benefits for the heart. Research suggests that garlic is anti-thrombotic and may also help lower cholesterol levels. One review of clinical studies concluded that garlic supplements may have a beneficial affect on blood pressure, offering a safe and effective approach for blood pressure management. Garlic may also help inhibit yeasts, fungi, viruses, and bacteria.

OREGANO Oregano is an herb with a long historical use dating back to biblical times. Studies have shown that oregano oil is antiviral, antifungal, and antibacterial. One recent study concluded that carvacrol, the active compound in oregano responsible for its scent, is effective against norovirus, the rapidly-spreading virus that causes nausea and vomiting. Other studies have shown benefits from oregano as an anti-cancer agent and antioxidant.

All of these herbs are wonderful to use in cooking, but therapeutically are more concentrated in supplement form.

TURMERIC Turmeric is best known as the main ingredient of curry powder, a common Indian spice combination. Curcumin, the pigment responsible for turmeric’s yellow color, is the active compound that has been the object of research in numerous studies. Research has found that turmeric helps reduce joint inflammation by acting as a natural COX-2 enzyme inhibitor.

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October 2018

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8/29/18 11:43 AM

Metabolic Syndrome: Blood Sugar Control

BY MARY ANN O’DELL, MS, RDN APPROXIMATELY one-fourth of the adult U.S. population is at high risk for metabolic syndrome, a combination of cardiac and diabetic risk factors resulting from insulin resistance. Insulin resistance occurs when your muscle, fat, and liver cells don’t use insulin properly. Causes for insulin resistance include excess weight, poor dietary choices and not exercising— things that can be changed. Good food choices, consistent exercise, and specific nutrient support can help protect you against the damage of this syndrome.

Exercise Support It is known that weight loss leads to better insulin sensitivity. It is also known that exercise is essential for healthy weight control and for healthy circulation. So get out and move. Weight bearing exercise is ideal for improved insulin function.

Diet A diet that is lower in simple or refined carbohydrates, but high in fiber, antioxidants, and omega-3 will be most beneficial in controlling blood sugar. Choose a variety of bright-colored fruits and vegetables to boost antioxidant intake. Include high-fiber vegetables and grains, such as oat bran and psyllium, to help control cholesterol and triglyceride levels, and to slow the absorption of sugar into the bloodstream. Omega-3 fatty acids from fish, chia, hemp, or flaxseeds may also help improve cells’ response to insulin.

Nutrient Support The common spice, cinnamon, is of great interest in blood sugar control. Research suggests that it may help

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The Healthy Edge

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These seven basics matter more than any of the details of specific diets or exercise programs.

BY JONNY BOWDEN, PHD, CNS

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❱

The debate over the best way to eat isn't going away. In fact, in just the past few years, it seems to be paralleling our national political debate—and not in a good way. Nutrition is getting ever more partisan—the raw-food people disagree with the Paleo people, who think the vegans are nuts, while the South Beach Diet enthusiasts take offense to the keto diet people, who think all the rest of us should be eating like they do. And the debate over exercise isn’t much better—interval training or conventional weights? CrossFit? Standard aerobics? Every day? Once a week? (Insert “scream” here!)

Calm down, people.

Every so often, it’s good to step back and take a “helicopter view” of a situation. We get so deeply into the minutiae and details of things that we frequently lose sight of the bigger picture. Though you wouldn’t know it from all the tribalism, there actually are a few things that we all can and do agree on. So I’d like to take this opportunity to offer what I consider the “7 Bipartisan Principles of Health,” habits that would be worth cultivating for absolutely everyone, no matter what diet or exercise program you follow.

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EXERCISE ❱

EAT REAL FOOD By “real food,” I mean food that would go bad if you left it outside in the air for a couple days. Food that you could hunt, fish, gather, or pluck. When I say this at workshops, I inevitably get the question, “Does that include (fill in the blank)?” My answer is always the same: If you’re not sure if it’s real food, it’s probably not. There’s not much to wonder about with an apple, a berry, a nut, or a fish. If you have to think about it, it doesn’t make the cut. Sorry.

I happen to believe that the quality of the food we eat matters more than the proportion of carbs, fat, and protein. If you cut out the junk, it automatically reduces your carb intake. And if you get food quality right, you automatically improve your microbiome, which can improve everything else. You’re also less likely to have micronutrient deficiencies, which can lead to a host of other health issues.

❱

RELATIONSHIPS ❱

On some level, “like seeks like.” People who stay fit, care about their health, don’t smoke, and exercise regularly are likely to be surrounded with people who care about the same things. So choose your friends carefully!

But there’s more to it. When Dan Buettler researched the areas around the world with the greatest number of healthy 100-year olds, he made an astonishing finding. While there were a number of variations in these areas, there was one constant across all of them: social fabric. The people all had strong social relationships, ties that bound them to neighbors, friends, and family that were an important part of their lives. There’s a reason why people in long-term relationships live longer.

Relationships matter.

Are there tons of ways to work out? You bet.

Do they have their advantages and disadvantages?

Yup. But in the bigger scheme of things, what matters is that we move our butts. I don’t care if it’s walking, golfi ng, climbing stairs, doing jumping jacks, unicycling, belly-dancing, juggling, or doing the Macarena.

And don’t confuse exercise for weight loss with exercise for fitness. A brisk daily walk won’t get you on the cover of Men’s Health or Shape, but it will grow new brain cells and help reduce your risk for cancer, diabetes, depression, and heart disease.

SUPPLEMENT INTELLIGENTLY I’m often asked if you really need supplements. I always answer, “No. You don’t need supplements; you also don’t need indoor plumbing. But why would you want to do without either of them?” Supplements are just a high-tech way to deliver nutrients that your body needs. And many of those nutrients aren’t available in food (examples: alpha-lipoic acid and CoQ10 are notoriously difficult to get from food unless you eat a ton of organ meats). I consider basic supplementation to include at least fish oil, magnesium, vitamin D3, and probiotics. Beyond that, one size doesn't fit all, but some of my favorite add-ons include vitamin K 2, curcumin, resveratrol, and CoQ10.

❱

The Healthy Edge

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CONTRIBUTION Ellen Langer is a psychologist at Harvard who has done some amazing studies on human behavior. In one, she went into a nursing home and gave half the residents a simple task: take care of a plant. The results were remarkable.

The plant caretakers had fewer doctor visits, got sick less often, and recovered from illness more quickly.

And their blood pressure went down.

Langer showed that the very act of caring for something outside yourself, thus directing your energy away from obsessing over your own concerns, has significant health benefits. And doing it makes you feel a whole lot better in the process. As marriage and family therapist Esther Perel says, “The most powerful antidepressant is taking care of other people.”

So volunteer for a cause close to your heart, such as an animal shelter, soup kitchen, or retirement home, even if only for an hour or so a week. The benefits—not only to those whose lives you impact, but also to you—are priceless.

❱

MANAGE STRESS AND SLEEP

Stress is implicated in a host of health problems, from interfering with a good night’s sleep to bringing on an attack of a condition or disease (herpes, acne, alopecia). It can aggravate an existing illness, and it makes recovery from anything slower.

During a stress response, hormones such as cortisol and adrenaline are secreted. Blood pressure rises and heart rate increases. But this happens whether you’re running from a lion or sitting in a traffic jam.

And chronic stress can shorten your life in the long term.

That’s why managing stress in some productive way is crucial.

There are a million ways to reduce daily stress, ranging from taking a walk to doing yoga.

The seventh Don’t concern yourself with the habit that I best way to reduce stress— recommend just do whatever lowers your sounds the weirdest, but may actually be the most important of all: Keep your word. Here’s heart rate and deepens your why it matters. breathing, for at least a few Think for a minute of a friend you have who's always late. Like, always. And every minutes every day. time—every single time—he promises you that he’ll be on time. What do you do? Easy Worth noting: Not sleeping answer: you don’t believe him. I would argue that we have become—to ourselves—very well is a major stressor, which much like that friend who keeps breaking his promise. We promise ourselves we’ll eat is one of the reasons that good, better. We give our word that we’re going to stop smoking. We vow to keep our New Year’s healthy, restorative sleep is vital. resolutions (again).

Important metabolic operaSo we stop believing ourselves. This matters because words have power. (Even thoughts tions happen during sleep, like have power—there’s a whole science called psychoneuroimmunology that studies how the making of biochemicals, our thoughts influence our immune system.) Imagine if every time you told yourself (or the parsing of neuronal circuits, someone else) you were going to do something, you did it. Every time. Eventually, you and the release of hormones. would start really believing in yourself, and so would others. Being true to your word is the Make sleep a priority. Keep opposite of helplessness and victimhood. It’s claiming that wonderful quality that mental the temperature down in your health professionals say is so important for well-being: agency. The sense that what we do bedroom and the lights off, and matters, that we are the masters of our own fate. never fall asleep with the TV on.

❱

KEEP YOUR WORD ❱

So there you have it. We could debate the minutiae of various plans and programs endlessly. But if you just adhere to these basics, you have a solid foundation for good health no matter what camp you’re in.

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LOOKING FOR CREATIVE WAYS TO GET YOUR DAILY SERVINGS? HERE’S A MONTH’S WORTH OF SIMPLY DELICIOUS IDEAS

BY LISA TURNER

Make it super stealthy: combine 1 cup frozen cherries, 1 cup baby spinach or frozen spinach, 2 Tbs. cocoa powder, and 1 cup milk of your choice.

Purée until smooth, and sweeten to taste with honey or agave. Or freeze in popsicle molds for a super-nutritious frozen treat.

Play it small: finely chop florets so the aggressive flavor blends better with other ingredients. Process 1 cup of florets in a food processor until very finely chopped, then add to hamburgers, meatballs, meatloaf, or veggie burgers before cooking. Add other finely chopped herbs, shredded carrots, or ground flax seed for even more nutrition.

Play off its mild flavor and pale color: steam florets till soft, then purée with milk of your choice to make a thick sauce. Season with salt and pepper, combine with shredded cheese, and cook over medium heat till melted and smooth.

Use as a sauce for mac and cheese, or pour over cooked vegetables.

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Use your noodle: invest in a spiralizer and turn butternut squash into udon. Cook in vegetable broth till tender, season with Chinese five spice, and top with sautéed mushrooms, shredded spinach, chopped green onions, and roasted peanuts. Or steam in water, then smother with pesto or tomato sauce and top with shaved Parmesan cheese.

Wrap them up: remove stems, blanch whole leaves in boiling water for two minutes, and pat dry.

Spread one leaf on a flat surface and stuff with cooked beans and rice or parsnip cous cous (see No. 11), roll up, and drizzle with roasted red pepper sauce (see No. 8).

Fry them up: combine grated carrots with eggs, flour, chopped green onions, and herbs, and fry as fritters. Add grated zucchini, parsnips, or chopped kale for even more nutrition. Serve with roasted red pepper sauce or arugula pesto.

Capitalize on their sweet, creamy texture: steam or bake until soft, then purée until smooth (with or without skins). Add purée to pizza, pasta, or roasted red pepper sauces. Make extra sweet potato purée, and freeze 1-cup portions for easy, last-minute additions to soups, cookies, and even smoothies.

Get saucy: roast peppers over an open flame, or broil on a baking sheet until charred on all sides.

Cool briefly; remove skin, stem, and seeds; and purée flesh with olive oil and garlic until smooth. Use as a simmer sauce for chicken or meatballs, or pour over pasta or spiralized vegetable noodles.

Layer it up: cut large zucchini lengthwise into thin strips, sprinkle with salt to remove excess water, let stand for 15 minutes, then pat dry and use instead of lasagna noodles. Or roll zucchini strips around meat, cheese, or vegan filling, arrange in a casserole, smother with red pepper sauce, and bake until bubbly.

PHOTOGRAPHY (OPPOSITE PAGE): PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

n a recent report published in the International Journal of Epidemiology, researchers estimated that nearly 8 million premature deaths per year could be avoided if we ate 10 portions of fruits and vegetables a day. Fruit’s easy—but vegetables? Most of us struggle to eat even a couple of servings each day. If you’re sick of salads and sautéed greens, try these 30 delicious tips—some sneaky, some fancy—and boost your veggies all month long.

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Celebrate the brilliant color: purée cooked fresh peas or thawed frozen peas with olive oil to make a thick paste, then stir into guacamole to add vitamins, fiber, and a bright emerald hue.

Other uses: add to pesto, stir into soups, or spread on toast.

PHOTOGRAPHY (OPPOSITE PAGE): PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

Turn them into cous cous or rice: chop parsnips into chunks and process in a food processor until they resemble grains of rice. Combine with chopped tomatoes, diced cucumbers, black olives, and vinaigrette for a cool salad, or sauté in coconut oil with onions and curry powder for an easy side dish.

Let them eat (red velvet) cake: steam beets until soft, purée them with a little milk of your choice until smooth, then add to your favorite chocolate cake mix.

Bake, cool, and frost with cream cheese frosting or, for a vegan version, whipped vanilla coconut milk.

Turn it into soup: coarsely chop Romaine or other lettuce of choice, combine with chopped onions, potatoes, and broth, and cook until tender.

Purée mixture until smooth, and garnish with crème fraîche, puréed peas, or croutons.

Show off its spiciness: in a blender, combine baby arugula leaves with olive oil, garlic, pine nuts, or chopped cashews, and a squeeze of lemon. (Cut the spiciness with basil, spinach, or parsley, if desired.) Purée until smooth, and drizzle over pasta, or add vinegar for a zesty vinaigrette.

Transform leaves into savory snacks: massage kale leaves with a mixture of almond butter, olive oil, lime juice, honey, and a dash of cayenne pepper.

Spread on a baking sheet in a single layer, and bake at 300°F for 35 minutes, until crispy.

Get sloppy: finely chop eggplant and mushrooms in a food processor, then sauté in olive oil with onions, garlic, and jalapeño peppers; stir in ketchup, tomato sauce, or roasted red pepper sauce, and serve on buns for a veggie alternative to Sloppy Joes.

Make ’em with bacon: the smoky flavor is the perfect foil for their pungent taste. Cook bacon, turkey bacon, or vegan bacon until crispy.

Transfer to a plate. Add shredded Brussels sprouts, chopped onions, and garlic to the same pan, and cook until lightly browned, 8–10 minutes. Top with bacon, and serve.

Pair it with a bean-y dip: the creamy texture of this oftenoverlooked crucifer blends beautifully with hummus and bean dips. Roast a rutabaga, purée with white beans, olive oil, and garlic, and garnish with parsley. Or combine with chickpeas, tahini, olive oil, and lemon, and purée for an antioxidant-packed hummus.

Make a refreshing mocktail: peel cucumbers and purée in a blender until smooth, then strain. Mix cucumber juice with lime juice, honey or agave, and sparkling water, and garnish with a slice of cucumber.

Freeze them: tomatoes have a natural sweetness and lovely color that makes them perfect for a refreshing sorbet. Simmer chopped tomatoes with tomato juice, unrefined cane sugar, and a few sprigs of basil for 30 minutes; purée, strain, chill overnight, then process in an ice cream maker.

Turn them into tacos: chop mushrooms and sauté in olive oil with onions, garlic, jalapeños, and cumin. Stir in cilantro, stuff into taco shells, and top with Cotija or vegan cheese, salsa, and guacamole.

The Healthy Edge

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.

Butter them up: lightly cooking radishes in butter softens their aggressive flavor and brings out the natural sweetness. Halve small radishes and sauté in melted butter until tender; toss with thyme leaves and coarse sea salt, and serve hot.

Sweeten them up: cube young turnips (they’re milder in flavor), and sauté in melted butter or coconut oil until just beginning to soften, then add maple syrup, salt, and pepper; cover and steam until tender, and serve with toasted walnuts.

Stuff it: slice a yellow summer squash lengthwise, scoop out the flesh, sauté with tomatoes, chopped greens, olives, and herbs, then stuff filling back into the shell. Top with cheese, and bake until tender and melty.

Pickle it: shred red cabbage and pack in a wide-mouth pint jar.

Combine ½ cup water, ½ cup apple cider vinegar, and 3–4 Tbs. sugar or honey in a small pot; heat and stir until sugar or honey are dissolved; then pour over red cabbage. Refrigerate overnight, and serve with tacos, burgers, or salads.

Bake it up in a pie: it's a riff on tourte de blettes, a classic French tart popular in Nice. Steam a large bunch of Swiss chard leaves until they’re just wilted; chop and combine with golden raisins soaked in brandy, pine nuts, cubed apples, sugar, a couple of eggs, and some mild cheese. Pour into a pastry crust, top with another crust, and bake till golden.

Shave it: using a sharp vegetable peeler, shave thick asparagus stalks into long strips. Toss with minced shallots, red wine vinegar, and olive oil, then add crumbled ricotta salata or feta cheese. Top with edible flowers for an elegant touch.

Turn it into a treat: add shredded celery, grated apples, raisins, and cinnamon to a basic sugar cookie recipe. Or make a sorbet: purée celery, lime, and agave until smooth, then strain through a fine mesh strainer, and freeze in an ice cream maker (if you have a juicer, start with celery juice for easier prep).

Bundle them up: green beans are much more fun when they’re served in little packets. Trim and steam green beans; during the last minute of cooking, add one bunch of green onions, green tops only. Tie one softened green onion around a bundle of 8–10 green beans; arrange bundles on a platter; and drizzle with melted butter, pesto, or roasted red pepper sauce.

Make it a milkshake: in a blender, combine pumpkin purée with ice cream of your choice, ground cinnamon, ground nutmeg, and a pinch of clove. Purée until smooth and creamy; serve in tall glasses, and top with whipped cream or a drizzle of caramel sauce.

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8/29/18 11:50 AM

A Natural Approach to Constipation

BY SALLY KARLOVITZ, CN

Q&A Q: A:

ARE YOU STRUGGLING with bloating, abdominal pain and constipation? It is estimated that 1 in 6 adults deal with constipation.

Constipation is medically defined as having less than three bowel movements per week. This results in uncomfortable symptoms of bloating, hard stools, and abdominal pain. If you suffer from constipation, here are some steps you can take to help facilitate elimination and get back to being regular.

What is propolis and what is it used for?

Bees create propolis by collecting sap from trees and mixing it with wax in their hives—it is essentially the glue that holds the hive together.

Exercise. Aerobic exercise, such as walking or jogging, can help on so many levels, but one way it helps is by decreasing the time it takes food to move through the large intestine. Exercise also improves circulation and heart rate, both things that can support normal contractions in the intestinal tract.

Boost fiber. To get extra fiber, include more green leafy vegetables, fruits, and unrefined whole grains in your diet. The recommended intake for fiber is 25–30 grams per day. If you are not consuming enough fiber in your diet, a fiber supplement with psyllium husks, flax, or oat bran can help fill in the gap.

Increase water intake. Not consuming enough fluid is one of the main causes of constipation.

Water helps soften the stool and helps flush toxins from the body. It is extremely important to drink a large glass of water when you take fiber supplements to help the movement of fiber through the colon.

Try GI support herbs & probiotics. Triphala, a blend of three Ayurvedic fruits, can help stimulate flow and support the body’s natural cleansing process—without acting like a harsh laxative. Marshmallow root and ginger work to soothe the intestinal tract. And probiotics, the friendly bacteria that reside in the intestinal tract, help support absorption of nutrients, normal elimination, and regularity.

Propolis contains a variety of phytochemicals, many of which possess anti-inflammatory, antiparasitic, antiviral, and antiseptic properties. Propolis works to fight infection, which may explain why it is used for seasonal challenges, helping the body to increase resistance to disease by stimulating the immune system. It is also commonly used for colds. But propolis is so great because it works both internally and topically. Use it topically in a cream or ointment to help with wound healing. Use as a spray or mouth rinse to help control and heal canker sores, ease dental pain, or soothe a sore throat.

Like other bee products, use caution if you are allergic to bee stings. Bee products could cause a similar reaction in sensitive people.

Don’t spend another day feeling uncomfortable. With these additions to your routine, constipation can become a thing of the past.

HealthPlus

Original Colon Cleanse

Irwin Naturals

Daily Gentle Cleanse

Paragon Plus™

Bee Propolis

Natural fiber supplement with psyllium husks.

Non-laxative cleanse with triphala.

Provides immediate immune system support.*

Promotes heart health.*

Balanced for optimum intestinal health & liver function.*

Rich in antimicrobial compounds.*

Supports regularity.*

Gentle enough for daily use.

Can be used both topically and internally.

The Healthy Edge

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8/29/18 11:50 AM

pure beauty

By Sherrie Strausfogel

dry skin SOS Avoid dry, chapped winter skin with rich, natural moisturizers

W

hen the temperature and humidity drop, it’s time to switch up your skin care routine. Replace your light face moisturizing lotion with a rich cream that contains olive or jojoba oils, shea butter, or hyaluronic acid that creates a seal to prevent moisture from escaping. Without a change in your skin care, dry air can make fine lines and wrinkles more noticeable.

Some skin care products are too harsh for dry, sensitive skin. Stop using products that contain alcohol, synthetic fragrances, retinoids, or alpha-hydroxy acid (AHA). Avoiding these products will help your skin retain its natural oils. Don’t exfoliate too much or too hard. To help heal dry skin and prevent its return, moisturize immediately after a shower or bath. Pat your skin dry with a towel, but allow some moisture to remain on the surface.

“Hydrating dry skin from the inside out is critical, especially in winter,” says Lisa Powell, M.S., R.D.N., Director of Nutrition at Canyon Ranch in Tucson, Ariz. “I recommend the Institute of Medicine guidelines, which is your body weight divided by two equals the amount of ounces of water you should drink each day.”

Powell also suggests a diet rich in essential fatty acids from sources including nuts and seeds, soy, and fatty fi sh. And since biotin is required for the metabolism of fatty acids, she includes peanuts, egg yokes, bananas, mushrooms, cauliflower, watermelon, legumes, Swiss chard, and brewers yeast in a dry skin diet.

“Since essential fatty acids are incorporated into cell membranes, they are critical for skin health,” says Powell. “Fatty acids help skin protect itself against the environment. Additional nutrients that address healthy skin are protein, zinc, and vitamin C, which are necessary to make collagen. According to a study published in Skin Pharmacology and Physiology, collagen hydrolysate helps skin retain moisture and elasticity. Bone broth is the best natural source of collagen.”

Topically, she turns to organic and unpreserved jojoba oil. “The fatty acid configuration of jojoba oil lets it melt into your skin. Use it in place of a moisturizer or over a moisturizer to add a fat barrier so moisture won’t evaporate.”

Keep skin clean and perfectly balanced with Desert Essence Creamy Oil Cleanser. This luxurious cleanser is infused with organic coconut, evening primrose, argan, and jojoba oils to cleanse makeup and impurities without stripping skin of moisture.

Nourish from the inside with Irwin Naturals Collagen-Beauty, which provides nutrients and beneficial fats for your skin, including 2,500 mg of Verisol collagen peptides, biotin, gotu kola, and antioxidants such as CoQ10 and Resveratrol, as well as coconut oil, Moroccan argan oil, and apricot kernel oil.

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Get extra moisture for hands, body, and lips with Booda Organics Booda Butter.

This handcrafted body butter provides hydration and nourishment all over with shea and cocoa butters plus coconut and jojoba oils.

Hydrate skin and fight signs of aging with MyOrganicZone Retinol Moisturizer. The blend of retinol, hyaluronic acid, and vitamin E fights wrinkles and discoloration, and helps to keep skin healthy, hydrated, and smooth.

CANYON RANCH AVOCADO, YOGURT, AND HONEY FACE MASK “Skin has its own microbiome,” says Powell, “and the probiotics in this mask moisturize, nourish, and protect skin.”

2 1 1

Tbs. mashed avocado Tbs. organic plain Greek yogurt tsp. raw honey

1. Mix avocado, yogurt, and honey until smooth.

2. Apply to face, and leave on for 20–30 minutes.

3. Gently rinse face with warm water

INGREDIENT BENEFITS: Avocados are rich in biotin, vitamin A, vitamin K, folate, vitamin B6, vitamin C, copper, and potassium. They have antifungal and antibacterial activity and are superb for dry skin. When eaten, avocados can help prevent brittle hair and nails.

Yogurt contains protein, calcium, zinc, B vitamins, lactic acid, and enzymes. It can hydrate and rejuvenate the skin. Yogurt also has anti-inflammatory properties, which can reduce redness and act as a mild astringent. It can also help tighten pores.

Honey is a natural antioxidant and antimicrobial agent. It acts as a cleanser to absorb impurities from the pores.

October 2018

HE_October18_PureBeauty_JS.indd 28

8/29/18 11:52 AM

BN0918

NEW

from Solgar ®

grown here.

PROTEIN

harvested F R O M N A T U R E

©2018 Solgar, Inc.

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein.

That’s the whole idea behind the broad-spectrum nutrition of New Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.

From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.

F O L LO W U S

For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.

Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *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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8/29/18 7/31/18 11:52 2:48 PM AM

clean eating

heal your gut 7 powerful foods to ease digestion, constipation, and bloating

➊ Papaya contains an enzyme called papain that treats and improves all types of digestive and abdominal disorders, including indigestion, hyperacidity (heartburn), and constipation, and is especially useful in protein digestion. In one study, people who took a papain-rich papaya preparation reported significant improvement in constipation and bloating. Try this: Purée 1 cup of frozen papaya cubes with the juice of one lime and honey to taste for a fast, creamy smoothie; make a salad of papaya slices with avocado slices, thinly sliced red onion, and baby arugula leaves, and drizzle with olive oil; combine papaya cubes with minced jalapeños, green onions, cilantro, and lime juice for a tropical salsa.

➋ Fennel has been used for hundreds of years in traditional medicine to improve digestion and treat a wide range of gut ailments.

It's rich in volatile oils that relieve gas, improve intestinal function, aid digestion, and may ease some forms of chronic colitis. Try this: Grind fennel seeds in a spice mill or coffee grinder, then add to oatmeal, burgers, or soups for flavor and digestive potential; toss raw fennel slices with baby arugula, grapefruit segments, minced basil, pine nuts, and olive oil; quarter fennel bulbs, toss with olive oil, and roast until tender.

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➌ Pineapple, like papaya, contains a naturally occurring digestive enzyme, bromelain, that's especially powerful in protein digestion.

Studies show that bromelain helps treat indigestion and intestinal disorders, including pancreatic insufficiency. In one study, bromelain helped counteract the effects of intestinal pathogens that cause diarrhea, such as E. coli, and it may also reduce intestinal tract inflammation. Try this: Peel, core, and slice pineapples, toss with chili powder, then grill until lightly browned; make a tropical slaw with diced pineapple, shredded red cabbage, green onions, and a honey-lime-olive oil dressing; purée pineapple cubes with hibiscus tea, then mix with sparkling water for a fresh, fruity mocktail.

➍ Sunchokes, the root of a type of sunflower, are rich in inulin, a type of fiber that acts as a prebiotic. Because prebiotics aren't digested in the upper intestines, they serve as sources of energy for beneficial bacteria, improving the composition and increasing the activity of probiotics in the lower intestines, and protecting against flatulence and bloating. Be sure to cook them well; eaten raw or lightly cooked, they can have the opposite effect and may cause gas and bloating. Try this: Thinly slice sunchokes, sauté in coconut oil till lightly browned, then add balsamic vinegar and chopped thyme; cook chopped sunchokes, sweet potatoes, and onions in stock until soft, then purée with coconut oil for a creamy soup; roast chopped sunchokes with cubed beets, carrots, parsnips, and rosemary.

➎ Onions, like sunchokes, also contain inulin, a prebiotic that encourages the growth of healthy gut bacteria and helps to protect the gut from pathogens.

Some studies have suggested that inulin from onions and other sources may also protect against colon cancer. Try this: Pack thinly sliced red onions into a pint jar and cover with a mixture of boiling water, apple cider vinegar, and local honey, then refrigerate overnight for quick pickled onions; combine chopped yellow onions, red and yellow bell peppers, olive oil, vinegar, and basil for a fast, fresh relish; dip onion rings in beaten eggs and gluten-free bread crumbs, spray with olive oil, then bake until golden and tender.

➏ Ginger has a long history of traditional use in preventing nausea and vomiting, and many modern studies support these time-tested benefits. Reviews of studies using ginger for motion sickness and/or nausea associated with pregnancy or chemotherapy show that ginger is significantly more effective than a placebo in preventing nausea and vomiting. Ginger also prevents bloating by breaking down and expelling intestinal gas. Try this: Slice whole ginger root, combine with water, and simmer for 20 minutes, then strain and sweeten with honey to make a pungent tea; simmer grated ginger root with carrots, onions, and vegetable stock, then purée with coconut milk for a creamy soup; juice kale, apples, and ginger for a delicious digestive tonic.

October 2018

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8/29/18 11:53 AM

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

D

igestive issues affect an estimated 60–70 million people. Here’s how you can prevent them, with seven powerful foods to ease digestion and heal your gut.

By Lisa Turner

❼ Sauerkraut, made from fermented cabbage, is rich in probiotics to improve digestive health and relieve digestive symptoms, including diarrhea, bloating, and flatulence; prevent the overgrowth of yeast and bacteria; and promote regular elimination. Some studies show that probiotics are especially helpful in treating irritable bowel syndrome (IBS), and may reduce the risk of colon cancer. Always eat it raw; heating will kill the bacteria and destroy the benefits. Try this: Toss prepared sauerkraut with baby spinach, grated carrots, and chopped green onions for an easy, healing salad; use it as a topping for burgers, hot dogs, sandwiches, or scrambled eggs; make a hearty white bean soup, then top with sauerkraut after removing from heat.

FENNEL, ONION AND ASPARAGUS BRUSCHETTA” SERVES 8

Gut-friendly ingredients combine in this easy, elegant appetizer. Onion and asparagus are prebiotics, encouraging the growth of healthy gut bacteria, and fennel bulb and seeds ease digestion and reduce flatulence.

Coconut oil is rich in lauric acid, an antimicrobial that destroys harmful pathogens in the intestines.

1 2 1

medium fennel bulb with fronds Tbs. coconut oil medium red onion, halved and thinly sliced ½ lb. asparagus, trimmed and thinly sliced on the diagonal ½ tsp. fennel seeds 1 gluten-free baguette 2 Tbs. olive oil

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

1. Remove green fronds from fennel, coarsely chop, and set aside. Remove and discard core from fennel bulb, and thinly slice bulb crosswise.

2. Melt coconut oil in large skillet over medium heat. Add fennel and onion, and cook, stirring frequently, 15–20 minutes, until vegetables are golden. Stir in asparagus and fennel seeds, and cook 5 minutes more, until asparagus is just tender. Season to taste with salt and pepper.

3. While onions and fennel are cooking, preheat oven to 375°F. Slice baguette on the diagonal into about 20 slices. Brush slices with olive oil, and place on parchment-lined baking sheet. Bake until golden, turning once halfway through, about 12 minutes.

Remove from oven, and cool briefly.

4. Top each baguette slice with onion and fennel mixture. Arrange on serving platter.

Shower with chopped fennel fronds, and serve immediately. per serving: 110 cal; 2g prot; 8g total fat (3.5g sat fat); 11g carb; 0mg chol; 100mg sod; 2g fiber; 1g sugars

The Healthy Edge

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8/29/18 1:14 PM

natural gourmet

By Nicole Brechka

vegan family meals Melissa King, author of Easy. Whole. Vegan., developed her vegan recipes with busy families in mind

M

elissa King, author of Easy. Whole. Vegan. and creator of the blog My Whole Food Life, never imagined that she’d end up writing a cookbook or starting a food blog one day. “My idea of cooking was warming up store-bought veggie burgers,” says King, who was a vegetarian for 16 years. It wasn’t until her two young daughters were diagnosed with severe health issues—milk-protein allergies, acid reflux, malabsorption, and “failure to thrive”—that she and her husband sought out alternatives. “We started researching the ingredients in our food. We were shocked at what we found,” says King. “It appeared that processed foods marketed as ‘healthy’ were actually just the opposite.” The whole family switched to a whole foods, vegan, gluten-free diet.

Both of King’s daughters started to thrive, and the family hasn’t looked back. In her book, King shares her favorite family-friendly, easy-to-throw-together recipes such as White Bean & Zucchini Burgers, Avocado & Chickpea Stuffed Cucumbers, Chocolate Raspberry Brownies, and this yummy breakfast classic with a fall twist.

Sweet Potato Pancakes MAKES 10 PANCAKES (ABOUT 8 SERVINGS)

To make it an extra-special treat for the kids, add a handful of chocolate chips or top with a dollop of coconut whipped cream or a pat of vegan butter.

2 2 1 1½ 1½ ¼ 1½ 1 2 2 1 2

cups gluten-free oat flour tsp. baking powder tsp. ground cinnamon tsp. ground ginger tsp. salt tsp. ground nutmeg cups almond milk cup sweet potato purée (see below) flax eggs (see below) Tbs. maple syrup tsp. vanilla extract Tbs. melted coconut oil

2. Add dry ingredients to wet ingredients, and mix with spatula of stand mixer until just combined.

3. Heat large sauté pan over medium heat, and add coconut oil. Using ¼-cup measuring scoop, drop batter into pan.

Cook 1–2 minutes, until edges begin To make a flax egg: to brown. Flip panWhisk together 3 Tbs. cake, and cook 1–2 warm water and 1 Tbs. minutes more, until flaxseed meal; place done. Repeat until in refrigerator for batter is used up.

1 minute to thicken.

To make the sweet potato purée: Peel and cube 1 large sweet potato or 2 small sweet potatoes, then place them in a large pot of boiling water. Boil until soft, 15–20 minutes.

Drain the water, and place sweet potatoes back in the pot. Use an immersion blender or potato masher to purée the sweet potatoes. This step can be done in advance. It should keep in the fridge for about 2 weeks. You can also freeze it for up to 6 months.

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4. Serve immediately, or refrigerate or freeze for later use. (Pancakes should last 2 weeks in the fridge and up to 6 months in the freezer.

Per serving: 200 cal; 6g prot; 7g total fat (3.5g sat fat); 29g carb; 0mg chol; 300mg sod; 4g fiber; 5g sugars

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: REBECCA FARR; PROP STYLING: ROBIN TURK

1. Heat In large bowl, combine dry ingredients. In medium bowl, combine wet ingredients except coconut oil.

October 2018

HE_October18_NaturalGourmet_JS.indd 32

8/29/18 11:55 AM

On sale exclusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market

Ancient Harvest

Organic Garden Pagodas

Take gluten-free eating to delicious new heights.

Organic supergrain pasta made with quinoa & corn.

Enjoy a festival of color & flavor.

HE_October18_InsideBackCover_JS.indd 33

The Soulfull Project

Hot Cereal Cup

Multigrain hot cereal cup.

Nourishment for body & community.

For every serving purchased, a serving of the 4 Grain cereal is donated to a food bank in your region.

Nuco

Organic Coconut Wraps All natural alternative to bread and tortillas.

No grains.

Raw, vegan, gluten free, & Paleo-friendly.

8/29/18 11:56 AM

14 protected probiotic strains No refrigeration needed Total viable count guaranteed to the end of the 2-year shelf life No artificial colors, flavors or preservatives Suitable for vegetarians

Proven to survive the stomach acid Non-GMO, gluten-free, egg and nut free product For everyday use Easy and convenient to travel with, our probiotics are packaged in blister packs

Distributed By: Protexin, Inc. 1833 NW 79th Avenue, Doral, Miami FL 33126. Tel: 786.310.7233 Manufacturer: Probiotics International Ltd (Protexin), Lopen Head, Somerset, TA13 5JH

*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THE PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

Opti-Extract™ Olive Leaf

We Accept these Major Credit Cards:

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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.

HE_October18_BackCovers_JS.indd 34

Supports a healthy immune system.* May be useful in controlling yeast.* Standardized extract.

8/29/18 11:57 AM