Akin's Healthy Edge September 2018

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September 2018

5

INCREDIBLE WAYS TO USE

GINGER

TAP INTO THE POWER OF

GREEN FOOD POWDERS P. 22

TEAS, COMPRESSES, AROMATHERAPY, ... AND MORE

PROBIOTIC UPDATE

The latest on good gut bugs

BEAT ALZHEIMER’S

Natural ways to stay sharp as you age

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plus

7 Top Stay-Healthy Tips for Families

7/26/18 6:58 PM

Daiwa

EndoMune

Gastro Health

EndoMune Jr Kids Powder

Daiwa introduces a new approach to modifying the microbiome. Gastro Health is made from hyperimmune egg powder, IgY Max®. By acting as a barrier protector, IgY Max® in Gastro Health supports the body’s natural detoxification process, promotes a proper inflammatory response, supports a proper flora balance and promotes the growth of beneficial gut bacteria to deliver the benefits of passive immunity for optimal gut health.*

This gentle probiotic is recommended for newborns and kids up to age 3. Each dose contains four strains and 10 billion CFUs of beneficial bacteria plus a prebiotic in powder form that can be added to formula, milk, cereal and most cold foods. This formula can help promote digestive health and a healthy gut to naturally boost the immune system. It can also help reduce gas, bloating, and antibiotic-related diarrhea.*

Good Day Chocolate

Calm for Kids Dr Krawitz

Macular Support This advanced nutritional support formula nourishes the macula with key nutrients. Carotenoids lutein and zeaxanthin support macular pigment, zinc supports retinal metabolism, and antioxidants support cellular protection.* This formula is based on the AREDS and AREDS2 studies which have shown that higher doses of specific vitamins and minerals are beneficial for macula health.*

Alteya

Rose Jasminium Facial Care This highly effective line of skin care features Organic Bulgarian Rose Otto and Jasmine, plus hyaluronic acid and algae extracts. These ingredients help retain moisture and improve the look of skin imperfections.

Illuminating Perfecting Serum helps repair skin damage done during the day and promotes skin’s youthful glow and texture. Timeless Glow Renewal Moisturizer soothes skin, fights signs of aging, provides intense moisture and instantly boosts natural glow. Active Vitality Energizing Eye Cream minimizes dark circles, fine lines, and puffiness. With energizing botanical blend, this eye contour cream helps brighten and calm the sensitive eye area.

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Chocolate and calm may not normally go together, but Good Day Chocolate has found a way for them to work together!

These little milk chocolate chill outs have calming powers, in the form of chamomile flower & L-Theanine, that help your kids simmer down so you can ease up.* They’re tastier than a time out, and they’re made without artificial colors or flavors.

Nature’s Way

Sambucus for Kids Gummies Nature’s Way introduces a great way to get your kids to fortify their immune system!* These great tasting pectin gummies are specifically formulated for kids, made with a triple action immune blend that includes full-spectrum black elderberry extract, vitamin C and zinc. No artificial colors or flavors. Gluten free.

Organika

Bee Propolis Bee Propolis, used by bees to strengthen and protect the hive, is known for its biological protective and healing properties in humans.* Propolis is a source of antioxidants and offers antimicrobial benefits.* Organika Bee Propolis is sustainably sourced from Canada, and is available in capsules, in alcohol free tincture, or in a convenient throat spray.

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Onnit

MCT Oil Non-Dairy Creamer Vanilla Onnit’s Emulsified MCT Oil gives you all the benefits of MCT oil in the most convenient way possible.

Instead of needing a blender, you just stir in this Creamy Vanilla Non-Dairy Creamer and it mixes evenly and instantly, in hot or cold liquids! MCTs are one of the cleanest fuel sources available for the body, supporting energy, healthy brain function and healthy metabolism.* It’s the perfect fuel for a ketogenic diet.

Youtheory

Spore Probiotic This highly effective probiotic promotes healthy gut flora with a blend of 3 Bacillus species spore probiotics plus tonic triphala.

Spore probiotics are effective because they resist stomach acid breakdown, effectively colonize the human GI tract, and secrete L-lactic acid, which is favorable for overall health.* In addition, these probiotics do not require refrigeration, making them convenient for everyone.

Organic India

Immune Lift Dr. Mercola

Keto Cider Blueberry Keto Cider is a blend of organic apple cider vinegar with ginger & turmeric, plus blueberry concentrate for a fruity flavor.

Cider vinegar supports a ketogenic diet by balancing body pH and increasing the number of energyproducing mitochondria in cells when used during ketosis. It also supports digestion by increasing stomach acid, which is useful when consuming a higher level of fat in a ketogenic diet.*

Siddha

Travel Size Sprays Siddha introduces two of their popular flower essence + cell salt remedies in convenient travel sprays. These portable formulas are perfect for travel. Sleep helps gradually release the stress and anxiety that prevents you from falling asleep naturally, allowing your body to ease into restful sleep.* Emotional Detox is formulated to help relieve irritability, melancholy, mental fatigue and worry.*

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Organic India introduces this convenient fermented herb blend to add to your favorite smoothie, juice or water. Immune Lift contains Amla, a traditional Indian superfruit that has been used in Ayurveda to provide rejuvenation, and as a tonic for overall health.* It also contains Tulsi (Holy Basil), an herb used traditionally to support immunity, stress response, and the body’s natural detoxification process.*

Every Man Jack

Oil Defense Formulas

These Oil Defense formulas are made with volcanic clay to attract and absorb excess dirt and oil from deep within pores.

Skin is left hydrated and mattified without a visible shine. These formulas are fragrance free for even the most sensitive skin. The Face Wash offers effective shine control when used daily. Volcanic Clay Facial Wipes are perfect for travel or gym, and include activated charcoal to absorb dirt, oil and grime from skin.

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September 2018

features 18 Defeating Alzheimer’s

Can We Win The War on memory loss? With the right combination of nutrition and supplements, the answer may be “yes.” Here’s a look at the simple steps experts recommend to stay sharp as you age.

.

22 Green with Envy

Hearty desert plants hold the secrets to glowing skin

Want to be the person who hardly ever gets sick and always has energy to spare? Tap into the health-boosting powers of spirulina, chlorella, and other green foods—and you will quickly become the healthy envy of family and friends.

p. 28

departments NEWS FLASH

6

4 STEPS TO FIGHT GOUT

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

8

Probiotic Update. The latest research on friendly gut bugs—including new and surprising uses for probiotic supplements.

HERBAL ADVISOR

10

5 Ways to Benefit from Ginger. Want to get more of this beneficial botanical in your diet? Here’s how.

HEALING EDGE

12

All in the Family. Seven super-simple tips for keeping the whole family healthy.

EXPERT’S CORNER

14

Feet First. The best natural ways to conquer chronic foot pain—from time-tested anti-inflammatory herbs to ultra-modern magnetized socks.

2

16

Keep uric acid in check with these natural strategies.

FALL ALLERGIES

26

Potent supplements that can stop hay fever in its tracks.

IMMUNE BOOST

27

Four steps that everyone can take to stay well this winter.

PURE BEAUTY

28

Beauty Secrets of the Desert. Hold back the sands of time with these exotic ingredients.

CLEAN EATING

30

The Paleo Vegan. Meat-free ways to take advantage of this healthy eating plan.

NATURAL GOURMET

32

Trout: The Perfect Catch. One of the healthiest fish to eat, trout makes the perfect centerpiece for fall meals.

September 2018

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7/27/18 10:07 AM

GETTING YOUR KIDS TO TAKE A PROBIOTIC...

Kids don't even know it's there.

Introducing Probiotic Kidstiks™ JUST SPRINKLE ONTO COOL FOODS OR BEVERAGES · 5 billion scientifically developed multi-strain cultures · 3 kid-healthy, tummy-friendly strains · Supports children’s immune health* · Gluten, wheat, and preservative free · Non-GMO, 100% vegetarian, sugar-free

Available at Health, Natural Food and Vitamin Specialty Stores.

For More Information Please Call 1-800-445-7137. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

©2018 American Health, Inc. | 18-AH-1155

Learn more at AmericanHealthUS.com

editor’s letter Self Help Dad and I first noticed something was wrong when we were driving a U-Haul truck along one of the old state roads near Richmond, Va.—taking one of my grandfather’s “short cuts” to avoid the Interstate. Gramps looked out the passenger window and said, “I have no idea where I am.”

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

A few weeks later, my Mom called me into my sister’s bedroom in the new house. My Gramps, as fastidious a workman as ever lived, had just installed two crooked shelves in the closet and left a pile of sawdust and other debris for my Mom to clean up.

My Grandma covered for him for a while, pointing out where to turn on their outings and continually referring to people by name in conversation so he’d remember who they were. But eventually, of course, that wasn’t enough.

The slow loss of self that comes with Alzheimer’s and dementia is an all-toofamiliar story. But in the decade since my Gramps passed away, scientists have made rapid progress in the prevention and treatment of the disease. “Defeating Alzheimer’s” (p. 18) takes a look at the latest research, with cutting-edge prevention tips from some of today’s top experts. If, like me, you have a family history of dementia, it’s never too early to start practicing these proactive strategies.

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

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THE HEALTHY EDGE. Vol. 8, 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.

September 2018

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7/27/18 10:01 AM

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newsflash

GREEN TEA FOR

HEART HEALTH Scientists in Great Britain have discovered a compound in green tea that breaks up the plaques that clog blood vessels, causing heart attacks and strokes. Researchers from Lancaster University and the University of Leeds found that epigallocatechin-3-gallate (EGCG) binds to amyloid fibers in the blood and converts them to smaller, soluble molecules that are less likely to damage blood vessels.

Researcher David Middleton, professor of chemistry at Lancaster University, points out that it’s unlikely that people could get enough EGCG from drinking green tea to promote this beneficial effect, but more targeted, supplemental forms of the compound may be effective. The study was published in the Journal of Biological Chemistry.

Coffee for Mom Promotes Overweight Kids A new study published in the journal BMJ Open shows that even moderate coffee consumption—one to two cups per day—may be a bad idea during pregnancy.

As part of the Norwegian Mother and Child Cohort Study, researchers from Sahlgrenska Academy, in collaboration with the Norwegian Institute of Public Health, examined information obtained from 50,943 women and found that children born to mothers who consumed caffeine during pregnancy were more likely to be overweight at preschool and school age. At age five, for instance, the share of children who were overweight or obese was five percent greater in the group whose mothers had the highest caffeine consumption in the study, compared to those whose mothers had the lowest caffeine consumption.

But coffee isn’t the only culprit. “In the Nordic countries, coffee is the primary source, while women in, for example, England receive the greatest amount of caffeine from black tea. If you look at mothers in the younger age group, it comes from energy drinks. We included different sources in the study and found a similar association between caffeine consumption from these different sources and children’s growth,” says Verena Sengpiel, associate professor in obstetrics and gynecology at Sahlgrenska Academy. “Caffeine is a substance that you can choose to reduce consumption of or completely refrain from during pregnancy,”

MANGOS FOR REGULARITY A Texas A & M University pilot study published in Molecular Nutrition and Food Research found that mangos, which contain a combination of polyphenols and fiber, were more effective than an equivalent amount of powdered fiber in relieving constipation For the four-week study, 36 adult men and women with chronic constipation were randomly divided into two groups: the mango group ate about 300 grams (about 2 cups or 1 mango), while the fiber group added the equivalent amount of fiber powder to their daily diet (1 teaspoon or 5 grams of dietary psyllium fiber supplement). Measures of constipation severity were taken at the beginning and end of four weeks, and both the mango and fiber groups improved over the course of the study. However, mangos were found to be more effective in reducing the symptoms of constipation than fiber alone. Mango consumption also helped to reduce certain biomarkers of inflammation.

“Our findings suggest that mango offers an advantage over fiber because of the bioactive polyphenols contained in mangos that helped reduce markers of inflammation and change the make-up of the microbiome, which includes trillions of bacteria living in our digestive track,” said corresponding author Susanne Mertens-Talcott, associate professor in the Department of Nutrition and Food Science at Texas A & M. 6

AGE (Aged Garlic Extract) Calms Inflammation

According to researchers at the University of Florida Institute of Food and Agricultural Sciences, supplementing with Aged Garlic Extract (AGE) can reduce inflammation associated with obesity and improve several other health markers. Researchers recruited 51 healthy, yet obese, adults and divided them into two groups—one taking 3.6 grams of Kyolic AGE daily, and the other taking a placebo. At the end of the six-week trial, markers for inflammation were significantly lower in those taking AGE than the placebo group. The AGE group also saw improvements in immunecell activity and LDL cholesterol levels.

“Although the mechanism by which Aged Garlic employs its effects is still not clear, the changes in immune cells and inflammatory mediators show that AGE can produce an anti-inflammatory effect in adults with obesity,” notes researcher Susan Percival. The study was published in the April issue of Clinical Nutrition ESPEN.

September 2018

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WHY MULTI COLLAGEN PROTEIN POWDER? If you’re looking to boost your collagen intake, Multi Collagen Protein powder could be just what you’re looking for. Most collagens on the market feature only one source of collagen, but Multi Collagen Protein features five collagen types from four different sources!

Multi Collagen Protein includes hydrolyzed bovine collagen peptides, chicken bone broth collagen concentrate, hydrolyzed fish collagen peptides and eggshell membrane collagen, featuring collagen Type I, II, III, V and X. Odorless, tasteless and easy-to-mix Multi Collagen Protein can be added to a wide variety of healthy foods and beverages.

PROMOTE HEALTHY SKIN† | SUPPORT HEALTHY DIGESTIVE FUNCTION† | SUPPORT HEALTHY JOINTS†

HOW TO USE

FOR BEST RESULTS, USE 1 (OR UP TO 3) SERVINGS DAILY.

Include 2 Tablespoons in your morning smoothie.

Add to baking dishes, muffins, bars or pancakes to increase protein intake.

Replace unhealthy protein powder with this.

Create a chia coconut collagen pudding.

Take several Tablespoons of collagen pre- and post-workout. †

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.

supplement advisor

By Vera Tweed

probiotic update

The latest research on friendly gut bugs—including new and surprising uses for probiotic supplements

T

he gut microbiome—the bacterial community in our digestive tract—continues to be a hot topic as scientists find more ways in which it influences human health, from improving resistance to colds and flu to enhancing the ability to maintain a healthy weight.

And scientists have recently discovered that a healthy gut may also help fight serious lung diseases.

A study at the University of Michigan in Ann Arbor found errant gut microbes in the lungs of patients with acute respiratory distress syndrome (severely inflamed, fluid-filled lungs). “We suspect that the gut wall gets leaky and gut bacteria ‘escape’ to the lungs,” says researcher Robert Dickson, MD. The misplaced gut bugs contribute to the disease, and this discovery may lead to new treatments for the condition, a leading killer of patients in intensive care units for which there is no effective medical treatment. Other lung diseases that may be influenced by the gut microbiome include chronic obstructive pulmonary disease (COPD), cystic fibrosis, pneumonia, and even lung cancer.

Solving the Leaky Gut Problem Also referred to as permeability of the gastrointestinal tract, leaky gut means that toxic particles, which can be eliminated if they remain in the digestive tract, escape into the blood and circulate.

The leakiness triggers systemic inflammation and contributes to a variety of ills, including weight gain, inflammatory bowel disease, type 2 diabetes, heart disease, mental decline, and even Alzheimer’s disease or other forms of dementia. Probiotics can help reverse this condition.

At the University of North Texas Denton, the first human study of its kind measured levels of “endotoxins,” which 8

are markers of leaky gut, in a group of 28 healthy men and women. Those in the study were especially vulnerable to elevated levels of endotoxins after eating a high-fat meal such as thin-crust pizza.

After 30 days of supplementation with a probiotic combination (Just Thrive Probiotic & Antioxidant), levels of endotoxins after a high-fat meal were 42 percent lower, indicating lower odds of a leaky gut and related ills. In contrast, among people taking a placebo, endotoxin levels were 36 percent higher.

Types of Probiotics The supplement used in the above study contained a combination of “spore” probiotics. Spores are a dormant form of bacteria with a natural protective coating that prevents them from being destroyed by stomach acid and enables them to travel to the intestines, where the bacteria can emerge, much like a butterfly from a cocoon.

About one-third of the bacteria in a healthy human gut produce spores, according to the Sanger Institute, a non-profit research organization in the United Kingdom. In nature, spore-forming bacteria are mainly found in soil. For bacteria that don’t produce spores, some probiotic supplements have a protective coating to prevent stomach acid from destroying beneficial microbes before they can reach the intestines.

The names of spore probiotics begin with “Bacillus.” Names of popular probiotics that begin with “Lactobacillus” or “Bifidobacterium” are not spores.

with multiple types of probiotic bacteria produced the most weight loss, more so if taken for at least 8 weeks. Other benefits include prevention or relief from:

• • • • • • • • • • • • • • •

Diarrhea Antibiotic side effects Colds and flu Hay fever Eczema Irritable bowel syndrome Ulcers Digestive side effects of cancer therapy Constipation Indigestion Impaired mental function in people with Alzheimer’s Toxicity from mercury, arsenic, and cadmium Vaginal infections Depression in people with IBS Unhealthy blood-sugar levels in diabetics

Jarrow Jarro-Dophilus EPS

Just Thrive Probiotic & Antioxidant

More Probiotics Benefits Studies have found benefits with all types of probiotics. For weight loss, a review of 25 studies following more than 1,900 people found that supplements

Youtheory Spore Probiotic

September 2018

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7/26/18 7:05 PM

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herbal advisor

By Vera Tweed

5 ways to benefit from ginger Take full advantage of ginger’s healing power with these creative ideas

G

inger is a workhorse herb,” says Mary Hardy, MD, a Los Angelesbased integrative physician.

Tradition, scientific studies, and Hardy’s experience have shown that colds, nausea, joint and muscle pain, PMS, digestive issues, diabetes, and even sore feet respond to its healing effects. Ginger also enhances circulation, helps to prevent heart disease, and may help to prevent cancer. “It’s a good herb for self-care,” says Hardy. “It has a very good safety record, is easily available, and it’s not expensive.”

There are various ways to eat and drink ginger, from adding it to stir-fries to juicing it with fruits and veggies. But for more concentrated benefits, Hardy offers these recommendations: “

➊

Brew a Therapeutic Ginger Tea A good tea starts with really fresh ginger root. “Take a nice, plump herb that has a thin skin, is unmarked, and smells fresh when you break a little piece off,” she says. “The root should be a nice, light, bright yellow, and should have the spice smell you’re used to, as well as a slight citrus after-smell.” Here’s how to brew: 1. Add 1–2 tsp. freshly grated root to a cup of hot water.

2. Steep 10 minutes.

3. Strain, add a little honey, and start sipping.

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When to drink ginger tea: For better digestion, drink it after a meal, and for everything else, drink it any time.

However, in the case of nausea, especially morning sickness, supplements of ginger root powder may be better tolerated.

➋

Make a Therapeutic Ginger Compress Studies have shown that the combination of ginger and heat creates a synergistic effect that helps relieve joint and muscle pain, stomach pain, and bloating. To make a hot ginger compress, which can be applied a couple of times a day, Hardy recommends: 1. Follow the tea-brewing directions, minus the honey, using two to three times as much ginger root per cup of hot water.

2. Soak a small, 100% cotton cloth in the liquid, and apply it to the painful area.

3. Cover the compress with plastic wrap and leave it in place until it starts to cool down. As an option, wrap it in a bandage, to keep the compress and plastic in place.

4. The ginger liquid can be reheated and reused for another compress.

➍

Take a Ginger Supplement Supplements are a more concentrated therapeutic option. Hardy recommends capsules of dried ginger root. For nausea during pregnancy, take 1 gram per day. In other situations, doses can vary from 1–5 grams per day. For pain relief, a dose of 2–3 grams daily is generally effective.

Ginger extracts are more concentrated and require lower doses, depending upon the specific extract. To avoid stomach upset, ginger supplements are best taken with food.

➎

Eat Ginger Although a Western style of eating likely doesn’t contain enough ginger to deliver therapeutic benefits, fresh ginger in food does impact health. A study in Iran, published in the journal Nutrition , analyzed disease risk and ginger intake of more than 4,600 men and women.

Researchers estimated that eating at least 2–4 grams of ginger daily could reduce risk for high blood pressure, heart disease, diabetes, and other chronic conditions.

To relieve sore feet, soak them in the stronger version of the brew.

➌

Use Ginger Aromatherapy As an alternative to the compress, Hardy recommends diluting 2–3 drops of ginger essential oil with a palm-sized amount of organic olive oil or another neutral oil of your choice. Rub it on painful areas, such as joints, muscles, or, especially in cases of indigestion or menstrual cramps, on your tummy.

Nature’s Answer Organic Ginger Essential Oil

The Ginger People Ginger Rescue Chewable Ginger Tablets

Paragon Plus TruGinger Syrup

September 2018

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5/22/18 11:28 AM

healing edge

all in the family

Hectic pace of life wearing you and your loved ones down? Try these 7 stay-healthy tips for busy families

➊

Cut back on sugar. Seriously, it’s the fastest, easiest way for a busy family to improve overall health. If you can’t completely eliminate it, cut way back. Drink less juice: one small glass has about 25 grams of sugar (as much as a soda). Instead, serve chilled hibiscus, apple, or blueberry tea with breakfast.

And beware of hidden sugars in products such as peanut butter, nondairy milk, ketchup, and others; look for unsweetened versions. If you do buy packaged snacks, look at the sugar content, and stick to those with 10 grams or less per serving. And serve a small portion of a low-sugar dessert (berries with whipped cream, pears and dark chocolate, reduced-sugar ice cream) with meals. It neutralizes the idea that dessert is a reward, and makes the sweet stuff less of a Holy Grail.

➋

Cook slowly. Slow cookers are the fastest way to make a home-cooked meal. While your coffee’s

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brewing in the morning, fi ll your slow cooker with meat, beans, or chicken; add broth, sauce, or water, and a handful of spices; turn it on low. When you come home, stir in frozen vegetables, and you’ll have a ready-to-eat meal by the time you set the table. Family-friendly suggestions include pulled chicken, barbecue brisket, turkey chili, pot roast, short ribs, tacos, black bean soup, and white beans with kale. And remember to make more than you need and freeze the leftovers for even more quick dinners.

➌

Turn TV time into fitness hour.

Get your little potatoes off the couch, and let them watch the tube only if they’re moving too. Do crunches, squats, or jumping jacks during commercials. Stretch or jog in place while channel surfing. Keep hand weights in a basket by the sofa, and bust out some curls or overhead presses during your favorite show. Do tricep dips or incline pushups, using the couch as a prop.

Make it a contest: whoever does the most burpees gets control of the remote.

That will get everyone moving!

➍

Microwave. When slow cooking won’t work, embrace your microwave. Skip the high-fat, highsodium prepackaged meals, and look for instant or frozen foods with less than 450 mg of sodium, 300–500 calories, 10–20 grams of protein, and less than 4 grams of saturated fat. Or make your own ultra-fast, zappable meals: Microwave chopped vegetables with scrambled eggs and cheese for an instant omelet. Combine blueberries, mashed banana, oats, ground flax, and an egg, and microwave for breakfast. Microwave preseasoned chicken fajitas and peppers until done, and serve with tortillas for instant dinner. Combine frozen vegetable mix with canned chickpeas, coconut milk, and curry paste, and microwave until hot for vegetarian curry.

September 2018

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By Lisa Turner

➎

Make breakfast easy. It’s the most skipped meal, and that has health consequences, especially for your young ones: kids who skip breakfast have diminished academic performance, a greater risk of being overweight, and a lower fitness level.

Stock up on quick morning meals-to-go: make smoothies the night before and freeze in Ziploc bags. Keep a bowl of boiled eggs, small containers of fruit, and individual packets of almond butter ready for grab-and-go morning meals.

Give kids and teens a well-designed multivitamin and mineral to fill in any nutritional gaps.

➏

Water your fl owers. Be sure that your family drinks enough water; dehydration can lead to headaches, muscle cramps, and even changes in mood. Encourage proper hydration by keeping water around; buy everyone his or her own reusable water bottle and post reminder notes on the front door to take water bottles before leaving the house. Other easy ways to ensure that you and your family are getting plenty of water:

* Stock up on cans or bottles of sugar* * *

free, fruit-flavored fi zzy water to encourage sipping.

Fill a pitcher with water and slices of orange or sprigs of mint for flavoring.

Invest in a countertop water dispenser; kids love the novelty of refilling their own glasses.

Fill ice cube trays with diluted fruit juice and berries, and freeze to add novelty to iced water.

➐

Prioritize sleep. It’s easy to skimp on the Zzz’s when life is full. But lack of sleep can impact brain development, immune function, mood, and even weight: kids who don’t get enough sleep are at higher risk of becoming obese as adults. To encourage a restful night, shut down all electronics at least 30 minutes before bedtime, and start dimming lights and noise levels throughout the house. For younger kids,

IMPORTANT VITAMINS FOR KIDS & TEENS Supplements formulated just for kids are a great way to fill in any nutritional gaps, bolster immunity (and avoid those school days missed due to illness), and even boost brain function, to give your little scholars an edge. Here are a few of our favorites: MULTIVITAMIN/MINERAL. Children under the age of 13 should take a formula

designed for kids. Teens can take half the dose of most adult formulas.

Multis don’t usually contain enough vitamin D or bone-supporting minerals, and menstruating girls need extra iron, around 15 mg per day.

EDITOR’S PICK: Smarty Pants Kids Complete Gummy Multivitamin VITAMIN D. It’s critical for building strong bones and supporting immune health, and may help prevent depression during winter months. Many kids are deficient, especially since the bulk of their days during the school year are spent inside, so supplements are important. Recommended dosages range from 500–2,000 IU per day.

EDITOR’S PICK: jarrow Yum-Yum D3 Gummies ZINC. This mineral is critical for growth and immune function, as well as sexual devel-

opment at puberty. If your child doesn’t eat meat or seafood, he or she may need supplements. Recommended doses range from 4–11 mg per day.

EDITOR’S PICK: Nature’s Plus Animal Parade Kid Zinc BONE HEALTH NUTRIENTS. Kids 1–3 need 700 mg of calcium per day; kids 4–8 need 1,000

mg, and those 9 and up need 1,300 mg. Look for a supplement that includes these amounts, along with magnesium, vitamin K, and vitamin D. EDITOR’S PICK: Solgar U-Cubes Children’s Calcium with D3 Gummies OMEGA-3S. Omega-3s may improve ADHD symptoms in kids under 12. They’re also essential for reducing diabetes risk, improving asthma, and protecting against depression. Recommended doses range from 300–1,000 mg per day.

EDITOR’S PICK: Nordic Naturals Nordic Omega-3 Gummy Fish ELDERBERRY. Busy families don’t have time to be sick! Keep kids healthy with safe,

effective immune-boosting supplements. Our top pick for treating colds and flu is elderberry (Sambucus nigra)—keep this on hand year-round. This herb has impressive antiviral properties and has been shown to lessen symptoms and shorten the duration of the flu in human clinical trials. It has a pleasant taste in syrup form and is free of side effects.

EDITOR’S PICK: Nature’s Answer Sambucus Kid’s Formula PROBIOTICS. Healthy bacteria are key for gut health and immunity, and they can also help

with food sensitivities and allergies. For little kids, look for formulas designed for younger ages (even infants can benefit from probiotic supplements); tweens and teens can take adult probiotics. Look for products with a broad spectrum of strains.

EDITOR’S PICK: American Health Probiotic Kid Stiks

create a nighttime ritual: brush teeth, read a story, sing a song. If kids struggle with sleep, try gentle herbs such as passionflower, chamomile, or catnip.

Look for them as single supplements or

combination formulas in capsules or alcohol-free tinctures. Or choose a homeopathic sleep remedy designed for kids; they’re safe enough even for little ones.

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expert’s corner

Feet First

Q:

Natural treatments like anti-inflammatory spices and magnetized socks can help put an end to chronic foot pain

My feet hurt all the time. I can’t play sports or even take walks, and I’m —Helen E., Nashville, Tenn. concerned my fitness will evaporate. Help!

A:

The average person takes 10,000 steps per day, and most of us will experience foot pain at some time during our lives, especially women. Women have wider hips than knees, which puts stress on the inner (medial) knee and tends to cause pronation (rolling the foot inward).

Women are also more likely to wear heels, which cause the Achilles tendon to tighten and may lead to plantar fasciitis.

Treating Plantar Fascitis If you have heel pain, you may have plantar fasciitis. If pain lasts longer that three weeks you should see your health care provider. That said, a program of deep gentle stretching of the Achilles tendon (stand on the edge of a step and allow one heel at a time to hang over) should resolve pain within a few weeks.

If not, consider neuroprolotherapy, a technique similar to acupuncture that can be quite effective for stubborn heel pain. Also try a no-sugar, low-red-meat diet with lots of colorful veggies plus turmeric, ginger, cayenne, and essential fatty acids. Stay hydrated, and take digestive enzymes twice daily on an empty stomach to break down debris of injured tissue.

And don’t neglect your feet as part of your daily hygiene. Keep them clean and dry, and moisturize as you would the rest of your skin. Cut your toenails across the top (not in a curved line) to minimize the risk of ingrown toenails.

The Best Shoes & Inserts An easy way to prevent one common cause of foot pain is to shop for shoes in the afternoon, rather than in the

14

By Emily A. Kane, ND, LAc

morning, as feet tend to swell slightly during the day. It’s also likely that one of your feet is larger than the other, so buy shoes to fit the larger foot.

In general, feet are happier in flat, wide, flexible shoes. This includes hiking and sports shoes. The human body does best when the foot can move in response to the terrain. We are designed to hike in uneven terrain. Stiff-soled boots and arch support are often recommended, but going without this “support” can actually prevent injuries, especially ankle sprains.

This isn’t to say that orthotics aren’t helpful. They definitely can be. And supportive socks can reduce swelling and varicosities. Jobst is a good brand for support socks, and I especially like SensiFoot socks to invigorate circulation.

My favorite over-the-counter orthotics for high-impact activities are SUPERFeet, which are available at most outdoor gear stores.

Toe spacers and all sorts of soft, wooly pads that are designed for foot ailments are available at hapad.com.

Neuroma pads can ease that pain while you address the underlying problem, which usually stems from shoes that are too narrow, and thus pinch the foot bones together, entrapping a nerve.

Some people also get immense

relief from magnetic therapy. Magnetized socks designed to be worn to bed are an effortless way to treat foot pain in your sleep.

One of my favorite health habits is to walk every morning in ankle-deep cold water for one minute. This not only causes rebound circulation to the entire body, but also acts as a profound tonic to the feet. It’s a really great way to start the day (after skin brushing).

September 2018

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Q&A

4 Steps to Fight Gout

BY MARY ANN O’DELL, MS, RDN GOUT IS A TYPE OF arthritis characterized by painful, stiff, and inflamed joints caused by excess uric acid in the blood.

Uric acid is formed when the body breaks down purines, compounds found naturally in foods and in our bodies. Uric acid can cause crystals that deposit in joints, resulting in sudden attacks of pain, tenderness, redness, and swelling. For the more than 8 million people who experience it, gout is a ticking time bomb, with extremely painful, unexpected attacks that can last up to a few weeks.

Load up on antioxidants.

Antioxidants, including vitamin C, quercetin, and anthocyanins, can help control uric acid levels.

Fresh fruits and vegetables can help supply a host of antioxidant compounds in the body. One fruit in particular, the dark tart cherry, has gained attention as a natural remedy for gout.

Cherries are very rich in anthocyanins, which may help support normal uric acid levels in the body.

This results in a potential reduction of the pain and inflammation associated with gout.

So how do you deal with uric acid and gout?

Here are some steps that may be helpful.

Drink More Water. Water is a critical component of any program to reduce uric acid. Water can help support the health of the kidneys, as well as to help flush uric acid out of your body, helping to keep levels under control.

Cut Down on Purines. Eating large amounts of foods high in purines, such as red meat, organ meat, and shellfish, can trigger attacks.

Another culprit is fructose-sweetened beverages and alcohol. Reducing consumption of purines, as well as controlling weight, can help control levels of uric acid. Balance your diet instead with omega-rich seeds and plant-based foods. Seeds such as hemp contain a good ration of omega-3 fatty acids, which can help control inflammation in the body.

Redd Remedies

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Try the Yellow Spice. Turmeric, the yellow spice responsible for the color of curry powder, is rich in antioxidant curcumin, a compound that acts as a natural antiinflammatory. In the case of gout, curcumin has also been found to inhibit xanthine oxidase, an enzyme responsible for the formation of uric acid in the body.

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Q: A:

Can you tell me more about vitamin K?

Vitamin K refers to a family of vitamins best known for its vital role in blood clotting. K2 is the active form of vitamin K, existing as a series of vitamin subtypes called menaquinones. A deficiency of vitamin K can cause bleeding disorders, such as hemorrhaging. Now, vitamin K is being recognized for its benefits for cardiovascular and bone health.

Vitamin K2 plays a specific role in transporting calcium, which is circulating in the blood, into bone tissue. Studies have shown a potential relationship between vitamin K2 and age-related bone loss or osteoporosis. A research review found that in postmenopausal women with osteoporosis, supplementation with vitamin K2 resulted in improvement in bone mineral density and reduction in the overall risk of fractures.

Vitamin K2 also has a protective role in cardiovascular health. Healthy arteries can contain substantially more K2 than calcified arteries, which shows K2’s protective effect. The same effect is not seen with vitamin K1.

Food sources of vitamin K include green leafy vegetables and some vegetable oils (soybean, canola, and olive).

Supplements of vitamin K2 are also available

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The Healthy Edge

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DEFEATING CAN WE WIN THE WAR ON MEMORY LOSS? WITH THE RIGHT COMBINATION OF NUTRITION AND SUPPLEMENTS, THE ANSWER MAY BE "YES" BY JONNY BOWDEN, PHD, CNS sk anyone over age 40 what they most fear in old age, and chances are that memory loss—and its far more serious cousins, dementia and Alzheimer’s —are at the top of the list, right up there with running out of money.

For many people, the thought of developing Alzheimer’s is almost worse than death. As my own mother put it, when talking about my father’s final years with dementia, “It’s like he’s there ... but he’s not.”

The last years of an Alzheimer’s patient are indeed a dismal affair, aptly characterized

by Nancy Reagan as “the long goodbye.”

Emerging Research The good news is that a growing band of scientists are beginning to conclude that we have more control over brain health than was previously believed. Some—like cardiothoracic surgeon Steven Masley, MD, author of The Better Brain Solution— 18

believe there’s reason to hope that we may be able to win the war against memory loss, brain degeneration, and even Alzheimer’s itself. Others—like Dale E. Bredesen, MD, professor and founder of the Buck Institute and author of the new book, The End of Alzheimer’s—agree.

I asked Masley—who is best known for his book, The 30 Day Heart Tune-Up and his PBS Special, 30 Days to a Younger Heart—why an expert on heart disease would turn his attention to the brain. “It turns out there’s a direct connection between the health of the heart and the health of the brain,” he told me. “The risk factors for heart disease, diabetes, and Alzheimer’s overlap considerably.”

Older people with hypertension (long considered a major risk factor for heart disease), for instance, have a 300 percent increased risk for Alzheimer’s. So do diabetics, and that’s just for the ones not

using insulin.

Diabetics who use insulin see their risk for Alzheimer’s go up a whopping 400 percent, just a bit more than the increased risk that comes with having a form of the so-called Alzheimer’s gene, ApoE4.

The Blood Sugar Connection Why would diabetes be a risk factor for a disease of the brain? According to Masley, “uncontrolled blood sugar is one of the most significant origins of memory loss." Neurologist and author of Grain Brain, David Perlmutter, MD, agrees. “The relationship between poor blood sugar and Alzheimer’s disease is so strong that researchers are now calling Alzheimer’s ‘Type 3 Diabetes,’” he says.

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The Healthy Edge

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To understand why, you have to know a little about something called insulin resistance, which is at the core of type 2 diabetes. As it turns out, it’s centrally involved in Alzheimer’s as well. And that's where things get interesting—because it all starts with the food you eat.

When you eat, food gets broken down into components such as fatty acids, amino acids, and sugar, which then travel out of the gut and into the bloodstream.

This causes your blood sugar to rise—even more so when you eat a high-carb meal that breaks down into a lot of sugar. When blood sugar rises, the pancreas releases insulin, which helps transport that sugar from the blood into the muscles, where it can be used for energy.

When blood sugar is continually raised—as it is with a typical, high-carb American diet—the pancreas has to secrete more and more insulin to get the job done. And if you’re also not exercising, your muscles don’t need that much sugar to begin with, so they begin to refuse entrance to insulin and its sugar payload.

Insulin then takes the sugar to be stored in fat cells, which continue to accept it for a while, as you’ll be able to observe all too easily. But eventually, even the fat cells stop sucking up sugar, the state known as insulin resistance—cells resist the action of insulin and leave it (and the sugar it carries) stranded in the bloodstream.

High blood sugar and high insulin levels are really bad for your heart, and as it turns out, your brain, as well. “Insulin resistance can make you up to 60 percent more likely to develop Alzheimer’s," says Masley. “The brain desperately needs insulin to deliver glucose to brain cells.

When you’re insulin resistant, your brain cells can’t get the fuel they need and they begin to die. That’s when you’re on the road to dementia or Alzheimer’s."

And that’s why a growing number of scientists are calling Alzheimer’s disease, "type 3 diabetes."

One of the hallmarks of Alzheimer’s is an accumulation of something called beta-amyloid plaque. Controversy continues about whether the plaques are a cause or a result of Alzheimer’s, but they’re always present in cases of the disease. “The enzyme needed to break 20

down insulin is the same enzyme needed to break down beta-amyloid plaque," Masley says. “When there’s excess insulin in the brain, the enzyme gets diverted by the insulin and doesn’t break down beta-amyloid plaque effectively.”

The Dietary Prescription Luckily, type 2 diabetes is a disease that is enormously responsive to dietary and

includes lifestyle-focused interventions.

Like Masley, Bredesen recommends nutritional supplements, brain-nourishing foods, blood sugar control, hormone training, proper sleep, and brain training.

In one study of 10 patients with symptoms of memory loss, nine displayed improvement in cognition within 3–6 months on this program, and many who had stopped working were able to return to work.

The Brain-Health Plan k The Better Brain Solution, Steven

Masley, MD k Change Your Brain, Change Your Life,

Daniel G. Amen, MD k The Grain Brain Whole Life Plan,

David Perlmutter, MD k The End of Alzheimer’s, Dale

E. Bredesen, MD k Brain Maker, David Perlmutter, MD k The Brain Trust Program, Larry

McCleary, MD k The Brain Warrior’s Way, Daniel G.

Amen, MD, and Tana Amen, BSN, RN

lifestyle changes. If Alzheimer’s disease turns out to be a result of the same mechanism that causes diabetes, then the same changes that reduce the risk for diabetes could reduce Alzheimer’s risk.

One common factor is inflammation, which causes, accompanies, promotes, or exacerbates every known degenerative disease. Not surprisingly, then, inflammation is considered to be a main target in the battle for brain health.

Perlmutter’s program states that one of the first goals is to reduce and control inflammation. According to Perlmutter, one of the best ways to keep inflammation in check is to maintain healthy blood sugar levels.

In Masley’s book, The Better Brain Solution, he outlines a program designed to control blood sugar and reduce inflammation. Note the emphasis on multifaceted—it’s not an accident.

Multipronged approaches to brain health and Alzheimer’s protection work better than any “single” intervention. Dale Bredesen’s book, The End of Alzheimer’s, outlines a comprehensive program that

The Better Brain Solution applies the knowledge gained from putting thousands of patients at the Masley Optimal Health Center in Florida. The book outlines four key pillars for maintaining a healthy brain: food, nutrients, exercise, and—not surprisingly, as stress is a huge source of inflammation—stress management.

For his part, Masley recommends a modified Mediterranean-style diet that's rich in food sources of good fats, such as nuts, seeds, avocados, and olive oil; additional sources of supplemental healthy fats, including fish and MCT oils; and “clean," nontoxic sources of protein, such as grass-fed meat and wild salmon.

With a few minor differences, this is the program that all of today's “brain pioneers” advocate. None of the authors mentioned in this article recommend low-fat diets, and none are particularly concerned about saturated fat. “Saturated fat may not help you, but it certainly isn’t going to hurt you,” says Masley.

In fact, because fat is the one macronutrient that doesn't raise blood sugar or insulin, it plays an important role in the diets of those who want to manage their blood sugar and insulin while keeping their brains healthy and sharp.

In addition to diet, virtually all of the pioneers in this integrative and functional way of thinking about brain health—the three doctors cited above as well as others such as Daniel G. Amen, MD—agree that no brain health program is complete unless it incorporates relationships, feelings and connections to others.

"Loneliness," says Masley, "is linked to depression. Relationships matter in every area of health, including—or especially— in brain health. We all have to remember that we can’t go it alone.”

September 2018

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GREEN WITH ENVY

by Nicole Brechka

Want to be the person who hardly ever gets sick and always has energy to spare? Tap into the health-boosting powers of spirulina, chlorella, and other green foods— and you will quickly become the envy of family and friends PHOTO BY PORNCHAI MITTONGTARE

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O

ne thing just can’t be beat for energy, immunity, gut health, and cleansing—green foods. Spirulina, chlorella, wheat grass, and other powdered gems are concentrated sources of nutrients, each with their own unique mix of vitamins and minerals. We sat down with green foods expert David Sandoval, author of The Green Foods Bible: Could Green Plants Hold the Key to Our Survival?, and owner and co-founder of the health company Purium, to get the inside scoop on buying and using these supplements.

HE: What are the most important health benefits of green foods?

DS: There are endless health benefits associated with green foods, both scientific-based uses and anecdotal ones. Here are my favorites: F F F F F F

Excellent source of prebiotics Alkalizing effect on the body Liver detoxification Blood builder (for stronger hemoglobin) Energy aid Natural immune support

HE: What are the main differences and health benefits of green foods, specifically spirulina, chlorella, and grasses?

DS: Here are my thoughts on these incredible foods:

SPIRULINA & CHLORELLA Spirulina is a natural multivitamin, and a vegan source of protein and omega-3 fatty acids. It’s also rich in phycocyanin, a powerful polyphenolic compound. Chlorella is best for heavy metal detox and tumor suppression. It also promotes healthy bone growth and cellular replication. Both are

similar in that they are chlorophyll-rich algae. Both are rich in essential amino acids, low in fat, and high in fiber and minerals.

Chlorophyll is a natural anti-inflammatory, antioxidant, and wound healer that has been found to aid in normalizing the blood counts of anemic individuals. Both algae contain some vitamin B12. Along with the usual vitamins and minerals found in deep green plant foods—B vitamins, carotenoids, magnesium, and vitamin C—chlorella also contains some potent flavonoid nutrients, including lutein, which is important for eye health. Chlorella also contains a rare xanthophyll, a type of carotenoid that, like beta-carotene, has vitamin A activity.

BARLEY GRASS & WHEATGRASS Barley grass and wheatgrass are mineral-rich green vegetables. They help fight inflammation associated with arthritis and are great for enhancing detoxification. These juices have been used successfully by natural medicine to aid in healing from allergies, arthritis, asthma, chronic fatigue, constipation, skin injuries or infections from fungus or bacteria, and yeast infections. Juice from grass is loaded with chlorophyll, which improves intestinal mobility—the ability of the muscular intestinal wall to move waste out of the body through bowel movements.

Most green juice converts who tend toward constipation notice quick relief from this problem. Studies show that green grass juices and other green foods can decrease the absorption of toxic chemicals, such as dioxins, through the walls of the intestine into the body.

HE: What if I already eat lots of veggies—should I still take green supplements?

DS: Definitely—you simply can’t get beneficial phytochemicals associated with algae, seaweeds, and grasses from diet alone.

HE: What about matcha (green tea powder)—is this a green superfood too?

DS: Absolutely! Both green tea and matcha are wonderful additions to any diet that is already green to start with. In general, green tea (and matcha) will be pretty powerful protection against every disease that plagues human beings in First World nations, especially cardiovascular disease, cancer, and Alzheimer’s disease.

HE: Can you share a few tips for buying and using these powders?

DS: If you’ve never used a green foods powder, start with a green foods blend, and take it on an empty stomach when possible (this includes with a morning smoothie).

Also, consider purchasing products made using low-heat processing, which retain more nutrients than other types of powders.

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Cooking with Green Foods Here are two

delicious and creative ways to sneak green foods powders into your diet:

Super-easy, these tasty snacks are a great way to slip spirulina or chlorella into food. They can also be made nut- and cacao-free by substituting any seed butter (including tahini) for the nut butter, carob for the cacao, and sunflower seed meal for the ground almonds.

Recipe excerpted from Bliss Bites by Kate Bradley.

1½ cups ground almonds (about 5½ oz.)

2½ Tbs. coconut oil 2½ Tbs. raw honey or maple syrup 1

tsp. vanilla extract (or ½ tsp. vanilla powder)

8

Medjool dates, pitted (about 5½ oz.)

1

Tbs. chia seeds

⅓ cup raw cacao powder or carob powder (about 1½ oz.)

Tbs. chlorella or spirulina powder

1

tsp. ground cinnamon

This beautiful dairy-free spread is rich and delicate with flavors of macadamia, cashew, coconut, and green tea. Packed with healthy fats and antioxidants, its light green color makes for a wonderful and surprising presentation at the table. It is not necessary to soak the nuts overnight, but it does help with digestibility if you are sensitive.

Recipe excerpted from Toast & Jam by Sarah Owens.

2½ Tbs. almond or cashew nut butter

1

Matcha Nut Butter Makes 1 cup (about 16 servings)

Extra chia or hemp seeds for rolling 1. Place all ingredients in food processor or blender, and pulse until combined.

2. Using 1 Tbs. of mixture at a time, roll into 1-inch balls, then roll in chia seeds to lightly coat. Place balls in airtight container, and refrigerate or freeze. Balls will keep for up to 2 weeks in the fridge, and 2 months in the freezer.

Per serving: 170 cal; 5g prot; 10g total fat (3g sat fat); 17g carb; 0mg chol; 20mg sod; 4g fiber; 11g sugars

½ ½ ¼ ½ ¾ 2 ¼

cup macadamia nuts cup cashews cup coconut oil cup mild honey Tbs. lemon juice tsp. matcha powder tsp. sea salt, or to taste

1. Place macadamias and cashews in small bowl, and cover with water. Soak at room temperature overnight.

2. Drain nuts, and place in bowl of food processor. Add coconut oil, and process on high 5–6 minutes, until thick, creamy paste forms. Add remaining ingredients, and continue processing until smooth butter forms. Transfer nut butter to clean, lidded jars, and chill in refrigerator to thicken before serving. Nut butter will keep in refrigerator up to 2 months.

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

Chlorella & Cacao Balls Makes 15 Balls

Per serving: 110 cal; 1g prot; 8g total fat (3.5g sat fat); 10g carb; 0mg chol; 40mg sod; 1g fiber; 9g sugars

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MODERN SUPERFOOD PERFECT FOR BOTH PALEO AND NON-PALEO LIFESTYLES Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following the Paleolithic-inspired eating and lifestyle program. And it’s not just the weekend warriors and hardcore fitness advocates who are contributing to the growth.

The world of health and fitness is often dominated by the fads and trends; however, we believe that bone broth is not going away any time soon.

For most people, there are two major obstacles to experiencing the benefits of bone broth: the time to make it at home and the expense to buy it prepackaged.

Time and expense are no longer an obstacle to getting the benefits of bone broth.

If you’ve wanted to experience bone broth, but don’t have the time to make it at home yourself, then THIS could be the perfect solution for you.

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Natural Remedies for Fall Allergies

BY MARY ANN O’DELL, MS, RDN WHILE SOME ALLERGIES seem to be around all year, for many people fall is the worst part of allergy season—and it’s all because of ragweed. Ragweed is the number one cause of fall hay fever symptoms in the United States. This weed flourishes in most parts of the country, with the heaviest concentrations in the central and midwest sections. Mold is another culprit in fall allergies, as the weather changes and becomes cool and damp. If you suffer from fall allergies, give natural remedies a try, and avoid the unwanted side effects of over-the-counter and prescription medications. Here are some of the natural ingredients that can help with allergies.

Quercetin is a potent bioflavonoid that is effective in reducing allergic and asthmatic reactions to pollens and airborne allergens.

It is an antioxidant and antihistamine. Unlike over-the-counter antihistamine drug formulas, which block the action of histamine after it is released, quercetin actually reduces the release of allergysymptom-causing histamine in the body. The enzyme bromelain increases quercetin’s effects.

Traditional Southwestern Herbs offer targeted support. Osha and Yerba Santa work with the lungs to assist as an expectorant.

Yerba Mansa is astringent and works to break up sinus congestion.

Nettles have natural anti-histamine activity. One study found 48 percent of nettle users reported nettles were more effective than over-the-counter allergy medications.

Vitamin C benefits the whole body and is an essential part of the body’s defense against allergies. When taken consistently, it can help detoxify foreign substances in the body, and it acts as a natural anti-histamine. In addition, it improves immune function and fights infection.

When taken properly, natural remedies can offer significant relief.

They get to the core of the problem, rather than just covering the problem and only treating the symptoms. Spend more time enjoying the autumn season this year by reducing allergy symptoms naturally.

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4 Steps to Everyday Immunity

BY MARY ANN O’DELL, MS, RDN excess sugar and fat that can weaken the immune system.

WEATHER CHANGES, people with colds, and more indoor time make for a highrisk environment to become ill. How do you protect yourself each day? Take a proactive approach to health by taking these 4 steps now to keep you and your family’s immune systems strong.

Control Stress.

Stress has been shown to suppress immune function.

Stress reduction techniques, exercise, and getting adequate sleep are all ways to help your body handle stress. Adaptogenic herbs, such as suma and eleuthero, are effective in balancing the body’s response to stress and reducing the negative effects of stress.

Eat Nourishing Foods. Fresh foods, especially fruits and vegetables, are rich in antioxidants that promote overall health. Probiotics, found in yogurt, kefir, kombucha, and other cultured foods and supplements, also support immune health. Cutting back on processed and fried foods, and consuming more fresh foods, will eliminate the

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The Healthy Edge

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7/27/18 6:38 AM

pure beauty

By Sherrie Strausfogel

beauty secrets of the desert Hold back the sands of time with these exotic ingredients

T

he plants that mysteriously thrive in the desert have evolved and adapted to extreme temperatures and dryness in order to survive. These resilient properties make them rich in hydrating ingredients and protective antioxidants, which make them ideal ingredients for healing skin, hair, and scalp products.

“The plants that thrive in the Sonoran Desert, in particular, are prickly, gnarly, and tough, but this is exactly what makes them so ideal for skincare,” says Christina Mahar, Founder of Sia Botanics, based in Tucson, Ariz. “In order to survive the extreme temperature changes of the Sonoran Desert, which range from well below freezing to well above 120 degrees, the plants in this region have created adaptations. These include super-concentrated nutrients, strong sun protection, phenomenal antioxidant and anti-inflammatory capabilities, and a perfect balance of trace minerals to hold moisture in and maintain cellular health.

“The balance of trace minerals inside and outside of a skin cell is what keeps the cell wall from heating and deteriorating. A cool cell is round and plump. Many miss-shaped cells equal wrinkling, lines, and loss of elasticity. One of the reasons that cacti live for thousands of years is because of this trace mineral balance and the slowing of cell deterioration.”

Desert-dwellers with distinctive beautifying benefits, include:

Prickly Pear Cactus The superior antioxidant and hydrating properties of this plant help prevent fine lines and wrinkles. According to Mahar, “The fruit from this cactus contains the highest levels of betelains of any plant on earth. Betelain is a super antioxidant and anti-inflammatory that is responsible for its rich, deep fuchsia red and purple color. The red and purple tones of beets, pomegranates, açai, and cranberries come from this antioxidant, and are the reason they have such a healthy reputation.”

TIP: “Prickly Pear juice, which can be found in some health food stores, is a great antiinflammatory and antioxidant drink for your skin and overall health, but don’t apply this juice directly to your face. The pH is very alkaline and will probably make you break out. This is one ingredient that you will want to buy blended into a skincare preparation,” says Mahar.

Jojoba Jojoba oil comes from the seeds of this desert plant and is packed with antibacterial and anti-inflammatory properties. Similar to the sebum that he body naturally produces, jojoba oil is light and absorbs quickly. “Jojoba doesn’t just hydrate, it also helps balance both oily and dry skin. Jojoba oil also has the highest concentration of squalene of any plant, which is extremely hydrating.”

TIP: “Jojoba is expensive, and many companies only use a little jojoba and lots of cheaper oils in products that they label jojoba oil or jojoba cream. To get the full benefit, make sure that jojoba is the first oil listed in the ingredients,” notes Mahar.

Sage Sage has the ability to clarify skin, balance oil, and battle bacteria, all without drying your skin. “Many skin products for men contain sage because of its clean smell, plus it helps control ingrown hairs by increasing cellular turnover and controlling bacteria,” she says.

Aloe Vera Known for its ability to soothe and heal cuts and burns, as well as moisturize,

Desert Essence Natural Shea Butter Body Cream is the ultimate treatment for dry or sensitive skin with nourishing jojoba and macadamia oils, plus nutrient-rich royal jelly. It’s enriched with cactus extracts known for their restorative properties.

Wild Sage & Sandalwood Shampoo & Conditioner is ideal for dry hair, helping to soften and protect against environmental damage with a premium blend of sage, sandalwood and artichoke extracts.

Sukí Nourishing Facial Oil is a light, breathable treatment for nighttime, rich in nourishing jojoba oil and pro-vitamin A that help to restore elasticity and reduce visible signs of aging.

Schmidt’s Lavender + Sage Soap is a moisture-rich and detoxifying soap for both face and body.

Exfoliates with jojoba seed, purifies with charcoal and sage, and nourishes and soothes with shea butter and lavender.

Lily of the Desert Moisturizing Cream is an aloe-based cream with essential oils of lavender and rosemary, plus amino acids that help rejuvenate skin with a natural glow.

aloe vera can be applied directly to the skin. “Pure aloe leaves a slightly tacky feel so this works best if you use it like a mask,” adds Mahar.

28

September 2018

HE_September18_PureBeauty_JS.indd 28

7/26/18 7:11 PM

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2/14/18 8:54 AM

clean eating

the paleo vegan

Naturally gluten-free, a Paleo diet doesn’t have to be meat-centric

U

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK

nless you’ve been living in a cave—like our Paleolithic ancestors for whom the diet was named—you’ve certainly heard of the Paleo diet by now.

But after the World Health Organization (WHO) released a report last fall linking meat with increased cancer risk, many Paleo eaters took note. And with good reason: it’s not the first study to link meat with higher rates of cancer, heart disease, and other illnesses. Additionally, though the Paleo diet is usually associated with high meat consumption, current studies suggest our early ancestors probably ate less meat than we originally thought.

So what’s a would-be Paleo dieter to do? Take the naturally gluten-free caveman diet meat-free! Focus on fresh, organic vegetables, fruits, nuts, and seeds.

If you’re really concerned about getting enough protein, make concessions to the typical Paleo regimen by adding some lentils or beans to your diet, or add eggs for a vegetarian—not vegan—take on the typical Paleo diet. And try these delicious meat- and-grain free selections that are sure to please every palate, Paleo or not.

CAULIFLOWER GRATIN SERVES 4-6 Cauliflower is a more nutritious stand-in for the typical white potatoes in this creamy vegan gratin, which ditches the calorie-packed cheese sauce in favor of a rich, protein-packed, and dairy-free sauce.

For a more traditional flavor, you can use regular white potatoes, or try Japanese sweet potatoes.

1 large head of cauliflower cut into florets (5–6 cups) 1 large (about ½ lb.) leek, halved lengthwise and cut crosswise into half moons 2 Tbs. olive oil 1 ¼ cup almond milk ⅓ cup cashew butter ½ cup nutritional yeast 2 garlic cloves, pressed in garlic press ¼ cup chopped chives 30

1. Preheat oven to 425°F. 2. Combine cauliflower and leeks on a parchment-lined baking sheet. Drizzle with olive oil and toss with your hands to mix. Sprinkle all over with salt and pepper and roast for 20 minutes, stirring halfway through.

3. While cauliflower is roasting, combine almond milk, cashew butter, nutritional yeast, and garlic in a blender. Purée until smooth and creamy. Season to taste with salt. Transfer to a small saucepan and simmer to warm.

4. Remove roasted cauliflower and leeks from oven and combine with “cheese” sauce in an 8-inch square baking dish.

5. Return to oven, and bake 5–7 minutes longer, until mixture is hot.

6. Divide between individual serving dishes, sprinkle with chives, and serve hot. per serving: 200 cal; 8g pro; 13g total fat (2g sat fat); 17gm carb; 135mg chol; 0mg sod; 5g fiber; 5g sugar

September 2018

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7/26/18 7:13 PM

By Lisa Turner

SPICY SWEET POTATO & COLLARD “DOSAS” SERVES 4 (MAKES 8 ROLLS)

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK

Experiment with your rolling technique; use half leaves to make smaller rolls, or fold over filling in a triangle shape. To make rolling easier, place raw collards rib side up on a cutting board; using a sharp knife horizontal to the cutting board, shave the center rib down slightly. Look for large, wide leaves; buy an extra bunch of collards, since you’ll likely tear a few during rolling.

3 large sweet potatoes, chopped 2 Tbs. coconut oil 1 small yellow onion, chopped 2 garlic cloves, peeled and very thinly sliced 1 Tbs. red chili flakes 1 Tbs. grated fresh ginger 2 tsp. curry powder 1 tsp. mustard seeds ½ tsp. cumin seeds 1 small lime 3 scallions, chopped ¼ cup cilantro, chopped 8 large, intact, and unblemished collard leaves (about 1 bunch Tomato chutney or Major Grey chutney for serving 1. Arrange sweet potatoes in a steamer basket and steam for 10 minutes, until tender.

2. While sweet potatoes are steaming, heat oil in a large skillet and sauté onion for 3–4 minutes, until translucent. Add garlic, chili flakes, ginger, curry, mustard, and cumin; sauté for 1 minute longer, stirring constantly and being careful not to brown the garlic or burn spices.

3. Add sweet potatoes to onion and spice mixture; stir, and mash with a fork. Stir in lime, scallions, and cilantro, and keep warm.

4. Remove and discard stems from collards. Drop leaves into a large pot of boiling water and cook for 8 minutes, until pliable but still bright green. Remove cooked collards from boiling water with tongs and drop into ice water for 30 seconds to stop cooking and set color.

Remove from ice bath, and pat dry thoroughly with paper towels.

5. To assemble rolls: place one leaf on a flat surface, with the inside surface of the leaf showings. Cut off lower inch of leaf. Mound about ½ cup of sweet potato mixture onto lower third of the leaf. Fold bottom edge of leaf over mixture, and fold sides of leaves in to cover mixture.

Starting at the bottom edge, roll leaf tightly to encase filling completely.

6. Arrange, seam side down, on a serving plate. Repeat with remaining leaves. Reserve any leftover filling for later use. Serve immediately with chutney. per serving: 220cal; 4g pro; 8g total fat (6g sat fat); 37gm carb; 0mg chol; 90mg sod; 7g fiber; 8g sugar

Paleo, Unpacked What exactly does “Paleo” mean? Generally, it’s thought to be composed of foods that were available to preagricultural humans, meaning no grains and legumes and, of course, no processed foods or artificial ingredients. The basics:

✔

✔

Grass-fed meat, Fruits and poultry, and fish. vegetables are the cornerstone; some Paleo diets restrict potato intake, while others are more forgiving of the tuber.

✔ Nuts and seeds; some seeds, like quinoa, behave more like grains in the body, so they are excluded from the diet.

✘ All grains are excluded, including corn, rice, oats, wheat, barley, and rye.

✘ All legumes, lentils, peas, soy, and beans are excluded.

✘ Dairy, including milk, yogurt, and cheese, is excluded.

✘ Processed foods and sugars are excluded, though honey is allowed on most Paleo diets.

The Healthy Edge

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7/26/18 7:13 PM

natural gourmet

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

trout: the perfect catch This light dish featuring trout—one of the safest fish to eat—makes a perfect evening meal as summer moves into fall

W

hen Chef Jeannette sent me this recipe, the first thing I did was Google rainbow trout. That’s because every time you look, it seems there’s another hidden danger or environmental problem with fi sh. Farmed salmon is, according to the Environmental Working Group, the main source of polychlorinated biphenyls (PCBs) in the U.S. food supply.

Swordfish can have large amounts of mercury. And do we really trust the farm-raised tilapia from China?

On the other hand, rainbow trout seems to be on the “good” side of everyone’s “eat this, not that” list. In 2014, Women’s Health magazine listed it under “fish you should eat,” and as recently as May of this year, livestrong.com listed it as one of the nine safest seafood options. (Mussels and Pacific sardines also made the list.)

Rainbow trout has more than 100 percent of the daily requirement for vitamin B12, as well as more potassium than bananas. It’s also got a nice dollop of niacin, an important B vitamin. And the rest of the ingredients in this dish are superstar supporting players with a wealth of health benefits: garlic, the original medicinal food; tomatoes, with their healthy dose of the antioxidant lycopene; olives, with their legendary olive polyphenols (the reason extra virgin olive oil is so good for you); and the underappreciated lemon, the subject of this month’s “featured ingredient” section. As my grandmother used to say, “What’s not to like?” —Dr. Jonny

FEATURED NUTRIENT:

Lemon

The poor underappreciated lemon. Like comedian Rodney Dangerfield, it “just don’t get no respect.” Usually relegated to the position of garnish or zest, it rarely gets the attention it deserves as a genuinely healthy food on its own. Maybe it’s time that it did.

Singing teachers have long known about the anecdotal benefits of lemon. When I was working in musical theater, there wasn’t a singer I knew whose teacher hadn’t prescribed hot water and lemon, first thing in the morning, for its soothing effect on vocal cords. Nutritionists in the naturopathic tradition— like my friend Ann Louise Gittleman, PhD—recommend daily intake of lemon juice to stimulate digestive juices.

Like other citrus fruits, lemons are a great source of vitamin C, a powerful antioxidant and anti-inflammatory agent. Lemons also contain two other compounds—a group of chemicals called limonoids, and specifically a compound called limonene—both of which have documented anticancer properties.

32

Tangy Tomato Trout SERVES 4 Pan roasting gives this moist, flaky fish a nice crispy skin. Ask your fishmonger to butterfly the fillets for easier prep.

2 8

Tbs. neutral high-heat oil, such as rice bran or pastured butter boneless, 4 oz. rainbow trout fillets, or 4 whole 6 oz. rainbow trout, deboned and butterflied wide open Salt and cracked black pepper, to taste 2 Tbs. olive oil 1 large clove garlic, crushed and thinly sliced 1 large lemon, seeded, peel and pith cut away, and roughly chopped 2 pints heirloom cherry tomatoes ½ cup whole pitted Kalamata or green olives, drained 2 Tbs. capers ½ lemon, for squeezing ¼ cup chopped parsley, optional for garnish 1. Heat rice bran or butter oil in large skillet, sauté pan, or Dutch oven over medium-high heat.

2. Evenly season trout fillets with salt and pepper. Add fillets in single layer to skillet, skin side up, and allow to cook, undisturbed, about 3 minutes. Gently flip fish, and sear about 2 minutes, or until just cooked through. (Try to flip the fish only once to prevent breakage.)

3. While fish is cooking, heat olive oil in large sauté pan at just below medium-high heat. Add garlic, lemon, and tomatoes, and sauté 3–4 minutes, until tomatoes start to soften. Add olives and capers, and sauté 2 minutes more (bursting some tomatoes), until everything is hot and tender.

4. Add tomato mixture to serving plates, and arrange fillets on top.

Squeeze lemon over all, and garnish with parsley, if using.

Per serving: 470 cal; 48g prot; 26g total fat (4.5g sat fat); 9g carb; 135mg chol; 440mg sod; 2g fiber; 4g sugars

July 2018

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7/26/18 7:14 PM

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