Chamberlin's Healthy Edge Magazine SEP2019 by HFAI

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September 2019

Get Inspiralized Delicious veggie “noodles” are the perfect low-carb comfort food

THE BEST

NATURAL WAYS TO SAVE YOUR BONES, P. 18

GOT ZINC? What you need to know about this superstar mineral

PARSNIP VERMICELLI with Olive Tapenade P. 23

HOW TO KICK THE

CAFFEINE HABIT! HE_Sep19_FrontCover_JS.indd 2

plus 7 foods

to fight COLDS & FLU 7/28/19 8:29 AM

What’s New Youtheory

Ashwagandha Youtheory introduces full-spectrum ashwagandha. This time-tested botanical greatly improves the body’s response to physical and mental stressors and helps maintain normal cortisol levels.* It also helps boost stamina, endurance, cognitive health, and overall well-being.* This product features clinically-support KSM-66® Ashwagandha.

Emerald Labs

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his coen ymated complex contains clinical potencies of essential B vitamins. The coenzyme, or “activated” forms, are important for enhanced metabolism.* Recent research has shown that over 46% of people cannot properly metabolize folic acid unless it is in its activated coenzyme form.* This formula is further enhanced with a blend of organic sprout powders, probiotics, plant enzymes, and super food powders to support increased bioavailability and absorption.*

Emerald Health Bioceuticals

Endo Omega

These creamy, delicious blends provide nutritional co-factors required by the body to produce omega-based endocannabinoids, essential to the state of whole body wellness, vitality, and balance.* Sugar-free, keto-friendly, and paleoapproved, Endo Omega is a blend of fish oil, hemp seed oil, and C oil with a Caramel flavor. Endo Omega Vegan is a blend of algal DHA, hemp seed oil, and C oil with a Caf ocha flavor.

Good Day Chocolate

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Terry Naturally

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GI Natural Probiotics Diet and lifestyle can disrupt a healthy gut, which is essential to overall wellness. GI Natural Probiotics with clinically documented strains can help restore balance.* Men’s Probiotic is specifically formulated to address men’s health issues: testosterone, prostate, digestion, immune health, and mood.* Women’s Probiotic is specifically formulated to help support women’s reproductive system, urinary tract, digestion, and immune health.* Supplies 60 billion live organisms.

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Renew Life

3-Day Liver Cleanse Give your liver some love with this easy-to-use comprehensive 3-Day Liver Cleanse. t’s designed to support your liver’s natural elimination process.* Formulated with amino acids, milk thistle, and turmeric to support liver health and detoxification.* orning formula supports normal energy levels with green tea extract.* Evening formula supports elimination with cape aloe and triphala.*

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7/28/19 7:39 AM

What’s New Ancient Nutrition

Collagen Protein Gut Restore Support a healthy gut with this comprehensive formula, with 5 types of collagen, shelf-stable SBO probiotics, powerful prebiotics, and two kinds of glutamine. It supplies 9 grams of protein and makes the perfect collagen boost for your smoothie. This precise formula promotes a healthy gut microflora, reduces occasional bloating, and more. As an added bonus, the collagen will support skin hydration and elasticity.* Light lemon ginger flavor.

Country life

Beet & B Energizer Powder This energizing food blend contains beet juice, beet powder, coffee fruit extract, and coconut water. This blend of ingredients, plus B complex vitamins and electrolytes, gives energy and endurance, and supports hydration.* It includes betalains and nitrates from beets, and caffeine from Coffeeberry® coffee fruit extract. Just add to your favorite beverage to support your energy.* No added sugar. Gluten-free.

HighEnergy Labs

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This unique combination of electrolytes and branch chain amino acids (BCAAs) provides you with energy, aids in recovery, and reduces the catabolic effects of training (muscle breakdown).* BCAAs have been shown to increase recovery, stimulate fat loss, and reduce anti-catabolic effects.* Electrolytes lost in sweat need to be replenished to support hydration and fluid balance.* No caffeine or artificial sweeteners or colors. Cherry Limeade flavor.

Wallaby Organic

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Mary Ann O’Dell MS,RD

Grape Seed Extract

Grapes and grape leaves have been used medicinally since ancient times. Now modern medicine looks to use even more of the grape, utilizing the grape seeds that come as a by-product of the wine industry. Grape seeds are particularly rich in antioxidant compounds called oligomeric proanthocyanidins (OPC), the subject of interest in research related to heart, skin, and allergies. A study of healthy volunteers found that taking grape seed extract significantly increased levels of antioxidants in the blood, so understanding the benefits of these antioxidants is of great interest. Grape seed extract has shown benefits for cardiovascular health. Compounds in grape seed act to strengthen capillaries, arteries, and veins; improve circulation; and may reduce edema (swelling). Grape seed extract may also help with blood pressure control, with research suggesting that it may help protect blood vessels and reduce systolic blood pressure. Grape seed extract has also been found to be protective against substances that cause inflammation responses, which may provide a benefit for sufferers of arthritis or allergies. Grape seed may also have a benefit to skin. Some studies have shown that grape seed extract may help with wound healing. In addition, we do know that grape seed can improve collagen synthesis in skin, and as a known antioxidant and strengthener of blood vessels, grape seed extract provides a host of benefits to fight aging in skin.

7/28/19 7:39 AM

Fire Cider

p. 31

September 2019

features 18 7 Ways to Save Your Bones

Once you reach 50, your body’s bone-rebuilding process slows, and you begin to lose bone mass. Add to this a loss in estrogen after menopause, and your bones are seriously at risk later in life. The good news? These seven strategies can help keep your skeleton strong as you age.

22 Get Inspiralized!

Making your own noodles out of vegetables opens up a whole new world of healthy possibilities in the kitchen. And it’s easier than you think. Here’s what you need to know to create your own low-carb, high-fiber, cold-weather comfort foods.

departments NEWS FLASH

MEDICINAL MUSHROOMS

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

Are You Low in Zinc? This often-ignored mineral offers a wide array of health benefits.

HERBAL ADVISOR

Feed Your Brain. Avoid age-related decline and improve mental performance with these potent botanicals.

HEALING EDGE

EXPERT’S CORNER

Kick the Habit. The best natural ways to quit caffeine.

FALL ALLERGIES

A holistic strategy to combat ragweed, mold, and other seasonal irritants.

IT TAKES GUTS!

The beneficial bacteria that live our digestive tracts may hold the key to mental health.

4 WAYS TO BEAT STRESS How to keep calm and carry on.

PURE BEAUTY

Conquer Your PMS Symptoms. A holistic practitioner offers time-tested advice that has worked in her own clinical experience.

Stay well this winter with these supportive (and delicious!) fungi.

Healthy Hair Choices. Keep your tresses in top shape with nourishing natural shampoos and conditioners.

CLEAN EATING

Infection Protection. Fight back against colds and flu with these seven immune-boosting foods.

NATURAL GOURMET

Cooking with Chia Seeds. These nutrient-packed wonders make a great addition to beaked dishes.

* The sta

September 2019

** A recen

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7/28/19 7:44 AM

HEALTH BIOCEUTICALS

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7/28/19 7:44 AM

editor’s letter

Pr M an

The Best Defense

B B

You often see supplements and herbs referred to as “natural remedies,” but that term isn’t entirely accurate. Sure, you can take turmeric for your joint pain or reach for echinacea at the first sign of a cold, but most “natural remedies” are actually preventive—we take them to avoid getting sick, not because we are sick. This is especially true when it comes to maladies related to the aging process. In “Feed Your Brain” (p. 10), herbalist and author Karta Purkh Singh Khalsa details the best botanicals to help you stave off age-related mental decline, including lesser-known gems such as shankhpushi and gokshura fruit. And “7 Ways to Save Your Bones” (p. 18), offers a holistic plan for preventing osteoporosis that includes diet, supplement, and lifestyle choices that you can make today to ward off problems in the future. Of course, it’s not always about preventing issues that may crop up decades from now. With cold and flu season right around the corner, prevention becomes a more immediate concern. “Edible Defenses: Medicinal Mushrooms” (p. 17), profiles four potent fungi that can be taken on a daily basis to strengthen your immune system. And “Are You Low in Zinc?” (p. 8), provides an in-depth look at another proven immune booster that can help you stay well this winter. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

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THE HEALTHY EDGE. Vol. 10, 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 2019

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7/28/19 7:41 AM

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7/28/19 7:41 AM

newsflash PROVEN COLD RELIEF

Feel yourself coming down with a case of the sniffles? Reach for pelargonium. According to a scientific review in Integrative Medicine: A Clinician’s Journal, an extract of Pelargonium sidoides root (Eps 7630) was superior to a placebo in patients with common colds, providing faster relief of symptoms. Pelargonium is a safe, natural option for treating cold symptoms, say researchers. Historically, pelargonium has been used by herbalists for easing coughs and bronchitis.

Alternative Meats Make the Cut Walk into any burger joint these days, and you’ll inevitably see the Beyond Burger or the Impossible Burger, both plant-based, on the menu. Even McDonald’s jumped into this world, launching the soy-based McVegan in Sweden and Finland. Meat alternatives are indeed mainstream, which may be why Lux Research named plant-based products as the top food trend last year. And it’s not just vegans who are jumping on this bandwagon: An estimated 70 percent of Beyond Burger fans are meat eaters, not vegans. What’s driving this shift from animal- to plant-based proteins? Health reasons, including concerns about cholesterol and saturated fat. That’s why 31 percent of U.S. consumers like to have meat-free days, according to consumer market researchers in Mintel Reports.

Got Postbiotics? You’re probably already using a probiotic, and maybe even a prebiotic, to optimize your microbiome. But have you heard of postbiotics? Dr. Ross Pelton R.Ph., Ph.D., CCN, author of The Nutritional Cost of Drugs, and other books, points out that postbiotics—the waste compounds, or by-products created by the bacteria in your gut—are now widely regarded as the new frontier in microbiome science. In fact, recent research shows some benefits of postbiotics that surpass those of probiotics themselves. Postbiotics aren’t included in most encapsulated probiotic supplements, unless they’re fermented and delivered in their own prebiotic (food for bacteria) medium.

74,580 miles That’s how far the average human walks in a lifetime—the equivalent of walking around the world three times.

“A healthy microbiome balance will produce adequate postbiotics, but if your good bacteria have been reduced by antibiotics or prescription drugs, for example, your postbiotic production will diminish, leaving you vulnerable to countless digestive, inflammatory, infectious, metabolic, neurological, and other disorders and imbalances,” says Pelton. Though supplementation with probiotics can help, researchers have found that consuming the postbiotics themselves can provide a bit of a shortcut to benefit. To boost your own postbiotics, eat fermented foods or take a fermented extract supplement. *

September 2019

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7/28/19 7:42 AM

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supplement advisor

are you low in zinc?

By Vera Tweed

This key mineral can help fight off colds, protect eyesight, and more How to Benefit from Zinc

inc lozenges are a popular cold remedy, but this unheralded mineral can do so much more. Zinc is required for over a thousand different chemical reactions in the human body, which gives it a wide range of health benefits:

* Zinc is essential for a healthy immune system, which helps us ward off colds and other illnesses. Zinc plays a key role in healthy cell division, which helps protect us against cancer.

* In combination with other antioxi-

dants, zinc protects the eyes against age-related macular degeneration.

* Zinc is used to treat diarrhea in

children, and to treat Wilson’s disease, a genetic disorder that leads to very high, life-threatening levels of copper.

* Zinc is an antioxidant that reduces

chronic inflammation and may protect against atherosclerosis.

Who Needs More Zinc? Older people and anyone whose digestion is non-optimal may not absorb adequate zinc. In addition, a shortfall is more likely among people who don’t eat animal foods. Signs of zinc deficiency include:

* * Loss of taste

Frequent colds or other infections

* Stunted growth in children * Poor mental function * Diarrhea * Skin lesions * Loss of appetite * Hair loss * Slow healing of wounds Zinc-Depleting Drugs Studies have found that some conventional medications can deplete zinc. Heartburn drugs reduce levels of stomach acid and this, in turn, impairs absorption of zinc and other nutrients. One study compared effects of 26.2 mg of zinc in supplements, twice daily, in healthy people and those taking proton pump inhibitors such as Prilosec and Prevacid. Compared to the drug-free, healthy group, those taking heartburn drugs absorbed less than one-third of the mineral. Two types of blood pressure drugs—thiazide diuretics and ACE inhibitors—increase excretion of zinc. Loss of taste can be a side effect of ACE inhibitors, and a study found that people who experienced the most loss of taste had the lowest zinc levels. Among ACE inhibitors, the greatest zinc depletion was seen with captopril (brand names include Capoten and Captopril).

For overall health, the recommended daily allowance (RDA) of zinc is 8 mg for women (increased to 11 mg during pregnancy and 12 mg when breastfeeding) and 11 mg for men. Older adults with reduced ability to absorb nutrients may need more. Be sure to check with a health care professional, because high doses of zinc can lead to a copper deficiency. Most multivitamins provide enough copper with zinc to compensate. In supplements, zinc comes in different forms, such as zinc sulfate, gluconate, citrate, orotate, and picolinate, as well as chelated zinc. The zinc itself, technically called elemental zinc, is attached to another substance to enable it to be absorbed, and some forms may be better absorbed by your system. However, the amount of zinc listed in Supplement Facts on labels refers to elemental zinc. For example, two different forms that list 10 mg of zinc will both contain 10 mg of elemental zinc. If zinc is taken at the same time as antibiotics or the arthritis drug penicillamine (brand names include Cuprimine and Depen), it can reduce the effectiveness of the drugs. To avoid this, take zinc 4–6 hours before the antibiotic or 2 hours afterward. With penicillamine, take zinc at least 2 hours before or after the drug.

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September 2019

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herbal advisor

feed your brain

s we age, losing our faculties is high on our list of mental health concerns. And it’s not just aging that affects our brain. Many of us deal with mood disorders, including depression and anxiety. Research, though, is revealing that natural approaches can treat and prevent mental decline. Some types of mental health issues develop when we are exposed to toxins and oxidizing chemicals in our environment. These appear to contribute to brain inflammation and scarring, as well as mental decay. Inflammation may also result from allergies, stress, low-tissue nutrients, and free radicals that cause damage that can contribute to dementia. These free radicals can be particularly damaging when brain tissues are deficient in antioxidants and other nutrients that ease the effects of chronic inflammation. Antioxidant levels in the brain have been shown to decline with age, and, the lower the level, the greater the damage to nerve cells, which is why antioxidants should top your list of brain nutrients. The following botanicals can also help.

Avoid age-related mental decline with these brain-boosting botanicals

St. John’s wort consistently achieves a greater than 50 percent reduction in the Hamilton Depression Scale (measurements used to quantify depression) in a large number of patients, and it does better than tricyclic antidepressants without the side effects. A 2017 metaanalysis crunched the data from 5,428 papers between 1960 and 2016. The researchers concluded that, “For patients with mild-to-moderate depression, St. John’s wort has comparable efficacy and safety when compared to SSRIs,” a conventional treatment for depression. How to Take It: Use an extract standardized to 0.3 percent hypericin at a dose of 300 mg, three times a day, or capsules of a good quality source of the whole herb.

Ginkgo Biloba Ginkgo leaf (Ginkgo biloba) is another effective herb for depression, and it combines well with St. John’s wort. Ginkgo increases circulation, particularly to the head, so it seems a

natural to consider for depression. Sure enough, researchers began studying ginkgo for depression after noting mood improvements in patients taking the herb for cerebrovascular insufficiency. One study, for example, showed that 40 elderly patients with depression, who had not benefited fully from standard antidepressant drugs, were given ginkgo. After eight weeks, the Hamilton Depression Scale average score had dropped from 14 to 4.5. A study published in Pharmacopsychiatry indicated that ginkgo significantly improved cerebral function and depression. In 2017, a research team published a paper that confirmed ginkgo’s effect in improving cognitive ability and anxiety. A 2018 paper found that ginkgo extract restores neurologic function during the treatment of depression in elderly patients. How to Take It: Use an extract standardized to 24 percent flavonglycosides at a dose of 120–240 mg per day.

St. John’s Wort St. John’s wort (Hypericum perforatum) is effective for addressing mild to moderate depression. It is thought to act in the brain to preserve serotonin, an important mood-regulating hormone, and it also modulates and balances the brain chemical norepinephrine, much as tricyclic antidepressant drugs do. St. John’s wort also may increase endorphin levels. Overall, St. John’s wort is the most thoroughly researched and widely prescribed herbal antidepressant in the world. Dozens of studies have shown it to be very effective in treating mild depression, equal if not superior to comparable drugs. Plus, it’s virtually free of side effects. 10

September 2019

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7/28/19 7:39 AM

By Karta Purkh Singh Khalsa

Ashwagandha Mind remedies include a large array of herbs recommended to rebuild nerve tissues and restore mental equilibrium. Ashwagandha (Withania somnifera) is a top mental rejuvenator, which Ayurvedic herbalists use to re-establish long-term sleep rhythms, and for general debility and exhaustion, memory loss, and nerve diseases. Modern clinicians are most likely to employ it for chronic fatigue and anxiety, as well as insomnia. This herb, a relative of tomatoes and potatoes, is relaxing, not stimulating, allowing us to take higher doses with no overstimulation. Studies confirm the stress tolerance, performance and endurance enhancing benefits of ashwagandha. One study indicated that the herb reduced brain damage caused by stress by 80 percent. Ayurveda considers it a “grounding” herb, one that nourishes and regulates metabolic processes and stabilizes mood. One paper looked at bipolar disorder and found ashwagandha effective in managing it. Ashwagandha also increases memory and test performance. One recent study looked at sleep deprivation and stress and found that ashwagandha was effective in improving sleep. Ashwagandha is a superb treatment for chronic anxiety, which is a common problem as age advances. A study published in the Journal of Alternative and Complementary Medicine found that ashwagandha intervention resulted in greater score improvements (significantly in most cases) than placebo in outcomes on anxiety or stress scales. A 2017 study in the Journal of Neuroinflammation confirmed this benefit. How to Take It: It takes about a week to work up to the proper dose, and about another week for the herb to reach maximum effectiveness. And the fact that it’s a slow-acting herb means you may take your daily dose at any time during the day. Used this way, ashwagandha prevents the onset of anxiety

episodes. It also has antioxidant activity in the brain, which may explain, at least in part, a host of its effects, including the reported anti-stress, cognition-facilitating, anti-inflammatory, and anti-aging benefits. Take 5–10 grams in capsule form.

Gotu Kola Gotu kola (Centella asiatica) has a history of brain-building, and it’s a mainstay of Ayurvedic herbal medicine. Widely considered a superior herb for the nervous system, gotu kola has a host of brain-supporting benefits. In Ayurvedic medicine, this herb is called “brahmi,” which means “god-like,” a reference to its anti-aging properties and to its use as an aid to meditation. It has a bitter taste and is cooling to the body. Gotu kola strengthens memory, concentration, and intelligence, and stabilizes mood. Recently, a promising study out of Korea reported that components in gotu kola show potential for treating Alzheimer’s disease. How to Take It: Since gotu kola is basically a mild salad vegetable, the dose can be very high. Many people use a modest dose of 1 gram per day in capsules for daily rejuvenation. You can also try a cup of gotu kola tea with honey before meditation.

Bacopa Bacopa, or water hyssop (Bacopa monnieri), is a mainstay of traditional Ayurvedic medicine. A powerful brain food, it’s used in Asia for nerve diseases, mental exhaustion and to improve memory. Meditators use it to increase comprehension, concentration and recollection. Because it increases the ability to solve problems effectively, it is

Gaia Herbs Agile Mind

Irwin Naturals Ginkgo Smart

often found in Ayurvedic formulas to prevent stress. With nearly 300 studies in the scientific literature, it has built up a solid base of scientific support for its many functions. This powerhouse also does double duty as an anti-stress and anxiety remedy. How to Take It: Take 5–10 grams in capsule form.

Shankhpushpi When we need mental peace and sleep, shankhpushpi (Conolvulus pluricauli) can help restore clear quality of the mind and relaxation. It’s an outstanding rejuvenative tonic for the mind and nerve tissue. It’s especially effective for reducing anxiety and fear, as it promotes tranquility without dulling the mind. In depression, it uplifts. In stress it is calming. A couple of notable studies validated its use in depression, anxiety and stress. How to Take It: For sleep, use about 6 grams at bedtime.

Gokshura fruit Gokshura fruit (Tribulus terrestris) is getting a reputation for promoting mental clarity, and in fact, I recommend it for its exceptional clinical effect in depression. This herb contains harmine alkaloids, which may explain its sedative properties. It may be taken with ashwagandha as a tonic nervine in nervous disorders. A study found a Gokshura combination benefitted depression and anxiety, and another found the herb reduced chronic stress and depression. How to Take It: Use 6 grams per day of the ground fruit (seed pod) in capsules.

Nature’s Answer Gotu Kola Herb 2000 mg

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The Healthy Edge

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7/28/19 7:39 AM

healing edge

By Karen Jensen, ND

conquer your pms symptoms A holistic practitioner offers advice that has worked in her own clinical experience

rom a naturopathic perspective, the main causes of PMS are poor diet, lack of exercise, and liver and bowel congestion. Many different chemicals from many different sources—including our food and water supply and body care or household products—resemble human estrogen, and these hormone imposters cause estrogen dominance in both women and men. Some forms of PMS are due to estrogen excess. Low thyroid function (hypothyroidism) has also been found to be a cause of PMS in some women. Some women have symptoms that are more predominant, and there are different forms of PMS:

* PMS-A (Anxiety) affects 65–75

percent of women with PMS. It’s usually caused by estrogen dominance

* PMS-C (Cravings) affects 24–35

percent of women with PMS, usually due to blood sugar imbalances

* PMS-D (Depression) affects 23–37

percent of women with PMS, often due to estrogen dominance

* PMS-H (hyperhydration) affects about 60 percent of women with PMS. It’s often caused by an increase in adrenal stress hormones

Remedies to Help Although there is no “one size fits all” remedy, the following supplements have proven to be helpful for the majority of women with PMS over my 25 years in clinical practice. Vitamin B6 can be very helpful for the relief of PMS symptoms such as edema, bloating, breast pain, depression, and irritability. Some women find that increasing vitamin B6 to 150–250 mg/day one week prior to menstruation helps. Prebiotics and probiotics are important for keeping the gut microbiome healthy. 12

Probiotics are a source of bacteria naturally found in the gut that help to restore the gut microbiome. Prebiotics are fermentable fibers that provide a source of food for the microorganisms in the gut and are equally, if not more important in maintaining the health of the gut microbiome than probiotics. PGX is a good example of a viscous fermentable fiber. Maintaining a healthy gut microbiome is not only crucial for hormone health, but also mental health because the majority of serotonin is produced in the gut. The gut also affects our toxin and hormone balance—approximately 50 percent of the estrogen “couples” formed in the liver are excreted via the bile into the intestines. The successful journey of these couples through the intestine depends on healthy microflora. Indole-3-carbinol (I-3-C), diindolylmethane (DIM), and calcium D-glucarate help with the breakdown of harmful estrogens. These ingredients, as well as milk thistle and other herbs to support removal of toxic byproducts, are found in EstroSense. Omega-3 fatty acids block the formation of an inflammatory prostaglandin that promotes inflammation and pain. Fish oil is also effective in controlling cravings. Try 2–4 Tbs. of flax oil daily or 2,000– 3,000 mg of pure fi sh oil. Evening primrose oil taken monthly at least three to five days prior to the usual onset of symptoms has been shown to be extremely effective in the treatment of PMS and along with EstroSense, these two remedies are often my first choice in treatment. Take 1,000–2,000 mg daily

Diet & Lifestyle Factors There are many different foods that can make symptoms of PMS worse, and diet is critical not only for PMS but for most hormone imbalances. Generally, it has been found that PMS sufferers consume

more refined sugars and carbohydrates, salt, and dairy products than women who do not experience PMS. In addition to supplements, the following dietary and lifestyle changes can help minimize the symptoms of PMS: • Avoid or reduce your intake of dairy products such as cheese and milk; organic yogurt in moderation is fine. • Avoid refined sugars and carbohydrates.

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September 2019

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expert’s corner

kick the habit

Is coffee bad, just okay, or actually beneficial? —Julie P., San Jose, Calif.

The quick answer is that as a drug caffeine is better than most. However it’s a pretty miserable choice for beverage. Caffeine is found not only in coffee, but in black teas, chocolate, soft drinks, and herbal “energy boosters” containing guarana.

Caffeine Concerns Caffeine is vasoconstricting, meaning it narrows the blood vessels, especially the tiny ones in the brain, kidneys, retina, and extremities, thus inhibiting optimal blood flow and oxygen delivery to tissues. Caffeine can also increase your risk of developing diabetes. Consuming caffeine along with carb-rich foods can double the immediate increase in blood sugar levels compared to consuming carbs alone. Used long-term, day after day, caffeine is like “whipping a tired horse.” Your blood pressure goes up, your cholesterol goes up, your risk for osteoporosis increases, and your blood sugar control is compromised. Plus, caffeine is extremely dehydrating. This is compounded by an adrenaline reaction that contributes to sodium depletion. People with adrenal fatigue often crave salt. The first part of the fix is to ditch the caffeine. Research on coffee does come up with some positives, but this has nothing to do with caffeine. Coffee’s benefits are all about the antioxidant content of the darkly pigmented beans. If you’re thinking about giving up your morning brew, you will likely get withdrawal headaches (from the rebound vasodilation—too much blood flow to the brain as the vasoconstricting effect wears off) for 3–10 days. During this time, stay extra hydrated with water (the best drink), 14

By Emily Kane, ND, LAc

The best natural ways to give up caffeine

herbal teas, and bone broths. Here are some more tips to help you kick the caffeine habit.

Take Your Vitamins B vitamins are wonderful for nourishing jangled nerves, so try taking a quality B complex with 1,000 mcg of methylated B12 (methylcobalamin) and about 50 mg each of the other numbered, water-soluble Bs. Take it twice daily, with food, but not after 4 p.m., as B vitamins can be stimulating when taken too close to bedtime. Choline, lecithin, and inositol (all “fatty” B vitamins) are also helpful. I like to put a tablespoon of lecithin on steel-cut oats, and add some nuts, seeds, and rehydrated dry fruit (raisins, cranberries, apricots) for a nerve-soothing and filling breakfast. Vitamin E is very supportive to the endocrine system, and most useful in the 400–800 IU range, especially if you are over age 40. The nervous system is connected to the endocrine system most vividly in the stress response, so both nerve and hormonal support will help you transition off caffeine.

Try Tea My favorite herbal tea to sip when you’re quitting caffeine is chamomile. Contrary to popular belief, strongly brewed chamomile is actually a mild stimulant (as opposed to weakly brewed chamomile that helps us relax at bedtime). Make a strong pot in the morning (5 teabags to 4 cups of hot water), and sip throughout the day. Chamomile can also help relieve the drowsiness and shakiness that accompanies caffeine withdrawal.

Focus on Fiber Caffeine withdrawal headaches are caused mostly by vasodilation, but they can also be exacerbated by reabsorption of toxins if caffeine withdrawal causes constipation. So it’s important to eat plenty of fiber-rich vegetables and fruits, along with whole grains and high quality cold-pressed oils. Be sure to drink at least 8 cups of water daily. And use a light Senna-based herbal laxative if needed.

Moving Forward Once you’ve kicked your caffeine habit, it may be possible to use it occasionally. But remember that gentler methods of maintaining good energy levels—such as getting enough sleep—are always preferable. And if you find that you miss the “ritual” of the morning coffee, be assured that a robust tea, such as Rooibush or Roastaroma, can become equally satisfying over time.

Did You Know?

Coffee’s purported health benefits come from its antioxidant content, not its caffeine.

September 2019

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7/28/19 7:37 AM

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7/28/19 7:37 AM

Surviving The Fall Allergy Season RAGWEED AND MOLD and dust…oh my! For those who suffer from allergies, fall can be the worst allergy season, when ragweed flourishes and mold levels tend to increase. If you suffer from fall allergies, don’t cover symptoms by using overthe-counter medicines with unwanted side effects. Take the natural approach with ingredients that help your body fight allergies and allergic inflammation, giving you relief naturally.

BY MARY ANN O’DELL, MS, RDN

QUERCETIN Quercetin is a potent antioxidant that may help reduce allergic and asthmatic reactions to pollens and airborne allergens. It has both anti-inflammatory and antihistamine activity in the body.

ALLER-7 Aller-7, a proprietary blend of seven standardized Indian herbal extracts, has been clinically studied for allergy support with results showing that it helps promote respiratory health and normal breathing during allergy season. In one study, researchers found that 92 percent of people who used the herbal blend in a placebo-controlled trial reported an improvement in symptoms.

NETTLES Nettles also have natural antihistamine activity. One study found that 48 percent of users reported that nettles were more effective than over-the-counter allergy medications. Another study found that nettle capsules helped reduce sneezing and itching in people with hay fever.

HOMEOPATHIC FORMULAS Homeopathic formulas can help deal with symptoms quickly. Look for combination formulas that match the symptoms you are experiencing. Homeopathic formulas are safe and can be highly effective for relieving the itchy eyes, nasal congestion, and sneezing associated with allergies. When taken properly, natural remedies can offer significant relief. They get to the core of the problem, rather than just covering the problem. So enjoy more time outside this autumn season by reducing your allergy symptoms naturally.

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September 2019

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Edible Defenses: Medicinal Mushrooms WHEN WE THINK of mushrooms, we tend to think of the culinary mushrooms that are eaten, or the psychedelic mushrooms that are best avoided. But in the middle are medicinal mushrooms, which are edible and have a variety of nutritional and therapeutic benefits in the body. Medicinal mushrooms, including cordyceps, lion’s main, and reishi, have known benefits to the immune system. All mushrooms are rich in polysaccharides called glucans that can enhance natural killer (NK) cell activity. NK cells are part of the immune system that can help control some types of tumors and microbial infections. The beauty of mushrooms is they can be used on a daily basis to promote and support immunity. In addition to immune benefits, mushrooms provide a host of nutrients, including protein, vitamin C, B vitamins, calcium and fiber. Here are just a few of the many medicinal mushrooms and their specific benefits.

CORDYCEPS In addition to immune benefits, cordyceps is the world’s most researched mushroom for increasing stamina and endurance. It is classified as an adaptogen, which is a substance that normalizes the stress response in the body.

BY MARY ANN O’DELL, MS, RDN

LION’S MANE This mushroom is being studied for potential brain nourishing and protective effects. Nerve growth factors (NGF), a family of compounds that enhance the maintenance, survival, and regeneration of neurons, have been discovered in this mushroom. This shows how it many help with both nervous system support and cognitive function.

REISHI Called the “mushroom of immortality,” reishi plays many roles in optimal health and longevity. It is a potent immune stimulator and may fight viral infections. Reishi also promotes respiratory health, with research showing that it has anti-inflammatory activity that may play a beneficial role in allergies and bronchitis.

SHIITAKE Shiitake contains a polysaccharide called lentinan that has antitumor properties. Ongoing research has shown antiviral properties in shiitake, as well as benefits for allergies and arthritis.

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The Healthy Edge

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7 SAVE YOUR WAYS TO

BONES Reduce the threat of osteoporosis, brittle bones, and possible fractures with these simple bone-building habits by Lisa Turner

y the time you’re 30 years old, you’ve achieved your peak bone mass for life. Once you reach 50, the body’s bone-rebuilding process slows, and you begin to lose bone mass. Add to this a loss in estrogen after menopause, and your bones are seriously at risk later in life. The good news? These seven strategies can help save your bones and keep your skeleton strong Do Calcium Right

It’s the primary mineral found in bones, and is critical to bone structure and strength. The problem is absorption: if you eat (or take) too much calcium at once, your body will actually absorb less. So focus on eating smaller amounts at each meal—less than 500 mg per serving is ideal, for a total of 1,000–1,200 mg a day. That’s the equivalent of a glass of milk, a cup of cooked collards, a small container of yogurt, and one serving of beans. Also remember that calcium alone isn’t enough. You need vitamin D, zinc, and other minerals to help your body properly utilize calcium. Magnesium is especially important. It converts vitamin D into an active form that helps calcium absorption, and excess calcium with too little magnesium may contribute to osteoporosis and calcification of the arteries, leading to heart attack and cardiovascular disease. And try to get your calcium from foods, not supplements. A recent study found people who 18

took calcium supplements had a 22 percent greater risk of heart disease. Stress Your Bones

It sounds counterintuitive, but the bones respond to impact by getting denser and stronger. Running, jogging, tennis, or jumping rope are good choices; or just jump in place 10–20 times, twice a day. In one study, that much jumping significantly increased bone density. If your knees don’t love to jump, strength training is another great choice. Studies show increases in bone density, size, and strength, as well as reductions in bone loss, in people who do weight-bearing or resistance exercise. Strengthtraining also increases muscle mass, encourages weight loss, improves coordination, and can reduce the risk of falls and fractures. Best choices: squats, deadlifts, push-ups, and chin-ups. For less-intense options, try side planks, wall pushups, lying hip bridges, and squats to a chair. Eat your veggies

Kale, spinach, collards, chard, turnip greens, and other dark leafy greens are rich in vitamin K, which works in concert with vitamin D and bone-building minerals. Vitamin K also reduces the risk of calcification when taking calcium supplements—studies show that people with higher intakes of vitamin K have a 57 percent

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The Healthy Edge

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reduced risk of dying from cardiovascular disease, and an 81 percent reduction in fractures. Greens, vegetables, and fruits are rich in other nutrients needed for bone health, including calcium, magnesium, potassium, and boron. One study found that people who ate few plant foods had an 88 percent higher rate of hip fracture, compared with those who ate five servings of fruits and vegetables per day. Many veggies are also high in boneprotective antioxidants and potassium, and help reduce calcium loss from bones. In one study, people who ate broccoli, cabbage, parsley, or other plants had less bone breakdown. Onions seem to be especially protective: women who ate the most onions had a 20 percent reduction in hip fractures

Be Protein-Smart

Protein makes up about half the volume of bones and provides their structural matrix. But dietary protein can be either detrimental or beneficial to bones, depending on the amount and type of protein you eat, your calcium levels, and the acid/base balance of your overall diet. A few studies suggest that high protein diets can increase calcium excretion, deplete calcium from bones, and increase risk of osteoporosis. But most other studies show that low protein intake can hamper calcium absorption and may impact bone formation and breakdown. In one study, women who ate 86 grams of

protein per day lost less bone mass than women who ate 60 grams. Additionally, higher protein consumption improves bone density and decreases the risk of fractures, especially in older women. The difference seems to be intake of calcium and plant foods. As long as calcium intake is adequate and your diet includes ample amounts of alkalizing fruits and vegetables, protein intake is likely to be helpful, not harmful, to bones

Watch your weight

When it comes to bone health, you can be too thin. In general, low body weight is the primary factor contributing to reduced bone density and bone loss in menopausal women—the group most likely to suffer from osteoporosis. Losing a large amount of weight, as well as yo-yo dieting and repeatedly gaining and losing weight, are especially harmful to bone health. In one study, bone lost during weight loss was not regained, even if weight was regained. People on super-low-calorie diets are especially at risk—eating less than 1,000 calories per day can reduce bone density, regardless of your weight. But being too heavy isn’t good for bones either. Obesity can reduce bone density and volume, and the stress of excess weight increases the risk of fractures. The best advice is to find your normal weight and stick to it. And instead of dieting, use strength training to encourage fat loss and build bones.

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Call on Collagen

In addition to calcium, magnesium, and other supplements, adding collagen to your diet may benefit bone health. Collagen makes up the soft matrix of the bones, while calcium adds strength and durability. So the combination of the two is what makes bones strong, but still flexible. While most studies have examined the effect of collagen on arthritis, a few studies show that it’s beneficial for bone health as well. If you eat meat, bone broth is one of the most efficient dietary sources of collagen. Gelatin, from grass-fed sources, is another option—make fruit-based jello, gummies, or marshmallows for collagen-rich snacks. If you don’t eat meat, look for collagenbuilding supplements made with proline, lysine, glycine, and other nutrients that support collagen synthesis

Sleep well

Lack of shut-eye can harm your bones by arresting new bone formation and hampering bone repair. In one study, insomnia was linked with a 52 percent higher risk of osteoporosis. Other studies have linked lack of sleep with reduced bone density, and in people with sleep apnea—which causes frequent awakenings and poor quality of sleep—osteoporosis was 2.7 times higher. If you struggle with slumber, practice a few sound sleep rules:

the screens after dark. Televi* Kill sions, computer screens, and electronic reading devices emit blue light, which disrupts sleep by signaling that it’s daylight and altering circadian rhythms. installing dimmers on * Consider household lights, use low-wattage bulbs after dark, or turn in shortly after the sun goes down. your sleeping area cool and dark, * Keep with blackout shades or curtains. sleep-inducing herbs such as * Try valerian, melatonin, passionflower,

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September 2019

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GET

Twist and munch your way to health with these low-carb dishes featuring spiralized veggie noodles in place of pasta By Lisa Turner

hen the weather gets cooler, many people start craving comfort foods such as noodlesâ&#x20AC;&#x201D;dense, starchy, carb-y piles of them, lavished with butter and smothered in rich, creamy sauces. And if you're like most of us, you're trying to convince yourself, unsuccessfully, that broccoli florets will be equally satisfying. The solution? Make your own noodles out of vegetables, and suddenly, a whole world of healthy possibilities unfolds. Spiralized root vegetables offer the same starchy, twirly fun as noodles, but with a fraction of the calories and a much lower glycemic index. Plus, root vegetables are high in fiber and antioxidants, and they're naturally gluten-free. And spiralizing is easy, fast, fun, and cheap: most spiralizers cost less than $40. This fall, swap your starchy, carb-y noodles and dig into these hearty, twirly treats.

September 2019

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Golden Beet Linguini with Arugula & Pistachio Pesto Serves 4

Golden beets and brilliant green pesto make this a beautiful dish. You can also use red or Chioggia beets in place of golden beets. 2 1 1 ½ 2 ½ ½ ½ 4

lbs. golden beets cups chopped baby arugula leaves cup chopped baby spinach cup chopped fresh basil garlic cloves, peeled cup chopped pistachios cup olive oil tsp. lemon juice oz. soft goat cheese

1. Scrub beets, cut off ends, and spiralize into noodles. Bring large pot of salted water to boil.

2. In food processor, combine arugula, spinach, basil, garlic, pistachios, olive oil, and lemon juice. Process into thick paste, adding water, 1 Tbs. at a time, if needed to thin. Season to taste with salt and pepper, and set aside.

3. Add beet noodles to boiling water, and cook 3–4 minutes until tender, but firm. Drain, and transfer to serving bowl. Add pesto, and toss to mix. Divide among individual serving plates, top with goat cheese, and serve immediately.

Parsnip Vermicelli with Olive Tapenade Serves 4

The pale hue and sturdy texture of parsnips hold up well in this simple dish, and the mild sweetness is nicely balanced by the briny bite of olives. You can also swap rutabaga, turnips, or kohlrabi, or use carrots for a more dramatic color contrast. ½ ½ 2 2 2

Per Serving: 510 cal; 13g prot; 41g total fat (9g sat fat); 27g carb; 15mg chol; 320mg sod; 8g fiber; 17g sugar

2 1 4

cup pitted Kalamata olives cup pitted green olives shallots, chopped small (about ¼ cup) Tbs. capers Tbs. chopped flat-leaf parsley, plus more for garnish Tbs. olive oil, divided tsp. lemon juice large parsnips

1. Combine olives, shallots, and capers in food processor. Pulse until ingredients are finely chopped (don’t process until smooth). Add parsley, 1 Tbs. olive oil, and lemon juice, and pulse four or five times more. Season with salt and pepper.

2. Cut ends and tops off parsnips, and spiralize into long, thin noodles. Heat remaining olive oil in large skillet, and sauté parsnips 4–5 minutes, until just tender.

3. Transfer parsnips to large serving bowl. Add tapenade, and toss to mix well. Shower with additional parsley, and serve immediately. Per Serving: 210 cal; 2g prot; 13g total fat (1.5g sat fat); 21g carb; 0mg chol; 610mg sod; 5g fiber; 6g sugar

The Healthy Edge

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7/28/19 7:45 AM

Butternut Squash Udon Bowl with Grilled Prawns This bowl is so much fun with butternut squash noodles, you may not ever go back to regular udon! For successful spiralizing, use the straightest squash you can find, and when peeling, take off more skin than you think you need to for the most uniform results. 4 2 1 1 4 3 3

cups whole spinach leaves, stems removed tsp. tamari tsp. toasted sesame oil medium butternut squash cups chicken or vegetable stock Tbs. mirin garlic cloves, smashed with the flat side of a knife 3 ⅛-inch slices ginger 12 large prawns, back vein removed, tails on 1 small red pepper, halved lengthwise and thinly sliced crosswise (⅛th inch) 2 scallions, thinly sliced lengthwise 1 Tbs. black sesame seeds (substitute brown sesame seeds)

Serves 4

1. Combine Bring large pot of salted water to a boil. Add spinach, and cook 1 minute. Remove from boiling water with slotted spoon, and drain well. Transfer to small bowl, and sprinkle with tamari and sesame oil. Return water to a boil.

2. Cut bulbous end from butternut squash, peel straight top, and spiralize into long strips. Add squash to boiling water, and cook 5 minutes, until just tender but still very firm. Drain, and set aside.

3. In medium pot, combine chicken stock, mirin, garlic, and ginger. Bring to a boil, reduce heat, and simmer, covered, 4 minutes. Add prawns, and cook 3–5 minutes more, until prawns are cooked through. Remove garlic and ginger, and discard.

4. Divide noodles among serving bowls. In one third of the bowl, tuck red pepper strips on a diagonal into noodles, allowing them to extend about an inch above the surface. In another third of the bowl, arrange spinach in a small pile next to carrots. Arrange scallion strips between carrots and spinach. Arrange 3 prawns in the center of each bowl. Pour broth over bowl, shower with black sesame seeds, and serve immediately. Per Serving: 140 cal; 8g prot; 3g total fat (0g sat fat); 19g carb; 35mg chol; 850mg sod; 3g fiber; 8g sugar

September 2019

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It Takes Guts!

BY MARY ANN O’DELL, MS, RDN

SINCE SCIENTISTS HAVE discovered the second brain— neurons in the intestinal tract that communicate like neurons in the brain—there has been increased interest in the gut-brain connection. What research has found is that the gut microbiome affects everything from skin and energy to weight, immunity, and mood. An imbalance in the gut can result in gas, constipation, and inflammation, as well as changes in mood.

SO HOW DO YOU SUPPORT YOUR GUT? Eat Right. A diet that supplies fiber, prebiotics, and probiotics can help maintain a good gut. Fibrous foods, such as squash, avocados, broccoli, berries, lentils, and chia seeds, can support the health and lining of the intestinal tract and support regularity. And with a list like this, there are foods that fit into every diet. Prebiotics, including figs, mushrooms, and artichokes, help feed the good bacteria in the gut. Probiotics, from yogurt,

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kefir, kombucha, kimchi, and other fermented foods, are the good bacteria in the gut, and they help support absorption of nutrients, normal elimination, and regularity. Stress Less. Stress contributes to imbalances in the body. For more on reducing stress, see “4 Keys to Stress Free Living” on page 27. Hydrate. Water balance in the body is so important when it comes to digestive health and balance. Dehydration is a common cause of constipation. To avoid this and keep things in your gut moving normally, make sure you drink plenty of pure water. Add gentle gut support. Marshmallow root and ginger are herbs that can help soothe the intestinal tract. A specifically immunized egg powder supplies compounds that support the lining of the intestinal tract and help control the inflammation response. This can result in reduced GI discomfort and better overall digestive health.

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September 2019

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7/28/19 7:44 AM

4 Keys to Stress Free Living WE ALL DEAL WITH STRESS from time to time. Life events, job changes, lack of sleep, and other distresses can contribute to feelings of anxiety and tension. While our bodies are equipped to handle stress for short periods of time, long-term activation of the stress response can cause an imbalance in the body, resulting in problems such as digestive disorders, ulcers, high blood pressure, illness, skin disorders, and other problems. Natural remedies and lifestyle changes can restore balance and help keep you calm. Do something good for yourself by utilizing these four steps to relax and reduce your stress levels:

BY MARY ANN Oâ&#x20AC;&#x2122;DELL, MS, RDN

3. NOURISH NERVES AND ADRENALS During stressful situations, nerves feel frazzled, and the adrenal glands work overtime. The body can become depleted of important nutrients needed for normal stress hormone function. Water-soluble vitamins, B-vitamins, and vitamin C, are most affected and should be replenished on a daily basis to support nerves and adrenals. The neurotransmitter GABA can be used to help reduce nerve excitability through the nervous system and brain. It is known for its calming properties.

4. GET HELP FROM NATURE Adaptogens such as ashwagandha and rhodiola help balance the stress response and support energy in the body. L-theanine, an amino acid found in green tea, supports relaxation without sacrificing alertness, making it a great support solution day or night. These four steps can help keep you balanced and on the path of stress free living.

1. JUST BREATHE Sometimes, just stopping and taking a deep breath can help you refocus and refresh. Try deep breathing and yoga exercises during the day and before bed to help you remain calm.

2. MOVE IT! Exercise is an important part of stress reduction and good health. Vigorous exercise helps you look and feel better. But even something as simple as a short walk in fresh air can ease tension and allow you to handle stress better. The main thing is that you find something you like and get moving!

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The Healthy Edge

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pure beauty

By Sherrie Strausfogel

healthy hair choices

Make bad-hair days a thing of the past with nourishing products that meet your hair’s unique needs

ealthy hair is bouncy and shiny; it feels soft and flexible; and it’s easy to style. To keep your tresses in tip-top shape, look for shampoos, conditioners, and styling products that address your hair type—and check the labels to be sure they contain natural ingredients. Fine, limp hair needs volume. Wheat protein and panthenol (vitamin B5) lift locks. Coarse hair craves moisture. Look for rose oil, shea butter, and sea kelp to boost shine and leave hair soft and manageable. Products for curly hair should contain wheat and wheat germ oil to prevent frizz and support curl contouring. Dry or damaged hair needs to be replenished. Coconut oil, soy, and biotin hydrate, repair, and fortify hair. Color-processed hair needs moisturizing aloe vera and oils rich in essential fatty acids, such as olive, marula, and castor oils, to hydrate and protect hair from sun and environmental damage. If you have too much styling product, mineral, or chemical buildup, choose clarifying shampoos and conditioners that contain apple cider vinegar and nettle extract to deep clean. Heat weakens cuticles, dries out your hair, and can leave it prone to breakage. So every now and then, ditch the styling tools, apply protective products, give your hair a quick tousle, and let it dry naturally. If you absolutely can’t live without your hair dryer or curling iron, keep the heat on the lowest setting and try leave-in conditioners designed to minimize heat damage that feature argan oil and vitamin E

A BRUSH WITH GREATNESS Rough or wiry bristles can cause breakage and damage the scalp. Use a natural bristle brush to help spread natural oils from the scalp down the length of the shaft to make hair smoother and shinier. If your hair is prone to tangles, use a brush designed to slide out knots without breaking hair. We like: Earth Therapeutics Natural

Dry or damaged hair needs to be replenished. Coconut oil, soy, and biotin hydrate, repair, and fortify hair. Remove buildup with The Grandpa Soap Co. Witch Hazel Shampoo and Conditioner. A calming and clarifying blend of witch hazel, lavender flower, and coconut oil gently cleans and removes environmental buildup and oil residue from the scalp to leave hair shiny, full, and smooth.

Goodbye damaged hair. Mill Creek Botanicals Biotin Therapy Shampoo and Conditioner with biotin and other B vitamins (panthenol, niacin, and folic acid) strengthen hair and build body. Argan oil and organic aloe vera smooth and prevent frizz. Refreshing peppermint oil invigorates scalp.

Increase shine with Desert Essence Professional Smoothing Shampoo and Conditioner. Infused with apple cider vinegar, quinoa protein, and tea tree oil hydrosol, these formulas help smooth the hair cuticle and balance the scalp’s natural pH without stripping moisture. Maiden hair fern and wild thyme help invigorate the scalp while jojoba oil boosts radiance.

Bristle Brush. Bring intense moisture with Acure Mega Moisture Argan Oil & Pumpkin Shampoo and Conditioner. Argan extract, CoQ10, and omega-7 rich sea buckthorn oil offer triple action hydration. Organic pumpkin seed oil, a source of omega-3s and -6s, adds shine. These hydrating formulas are perfect for dry, damaged, and curly hair. Vegan. Sulfate- and paraben-free.

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NON GMO

VERI

Project FI E D

no ngmoproject.org

The Dr. Formulated Keto line is Keto Certified, Certified Paleo Friendly, and clean: Non-GMO Project Verified and Truly Grass Fed. We also have taken the math out of the equation for you by providing the correct mix of fat, protein and carbohydrates so you can follow your Keto diet more easily. Download a copy of our Guide to Everything Keto at www.gardenoflife.com/keto

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clean eating

infection protection This year, as cold and flu season approaches, take a stand against influenza and other nasty pathogens by filling your plate with these 7 foods shown to improve immune response

is rich in a group of pathogen-fighting compounds that can protect against a variety of viral infections. Tea leaves contain naturally occurring compounds—including polyphenols, catechins, and alkaloids such as caffeine, theobromine, and theophylline—that defend the plants against invading bacteria, fungi, and viruses. Research shows that black tea can almost completely inhibit the infectivity of influenza virus. And in one study, black tea extract rich in flavanol compounds called theaflavins inhibited herpes simplex virus type-1 (HSV-1) infection. Try this: Purée strong-brewed black tea with grated ginger, frozen mango, and Greek yogurt for a flu-busting breakfast; steep black tea bags in hot water, then use as a broth to cook brown rice, garlic, and onions; finely grind loose black tea (try Earl Grey) and add to lemon or banana muffin batter before cooking.

Garlic contains compounds—including allicin, diallyl trisulfide and ajoene—that fight viruses, including influenza, rhinovirus, cytomegalovirus (a type of herpes virus), herpes simplex, HIV, viral pneumonia, and rotavirus. In one study, people who took allicin extract over a 12-week period had significantly fewer colds than a placebo group, and those who did get a cold recovered faster. Try this: Roast whole heads of garlic, skin-on, until cloves are soft, then let cool and peel off skins; finely mince raw garlic and add to a dressing of olive oil, lemon juice, and minced thyme; press or mash raw garlic cloves and mix 30

with minced rosemary and coconut oil, then refrigerate till firm for a pungent vegan spread.

Shiitake mushrooms are loaded with betaglucans, antiviral compounds that have been shown to inhibit viral replication and enhance immune function. In one study, people who ate shiitake mushrooms for four weeks showed improved markers of immunity, as well as reduced inflammation. Other studies have shown that shiitake mushrooms have significant antibacterial and antifungal properties, and protected against 85 percent of the yeasts, molds, and other organisms it was tested on. Try this: Thinly slice shiitake mushroom caps, toss with melted coconut oil and minced garlic, and roast till crispy; sauté whole shiitake mushroom caps and leeks in olive oil, then finish with balsamic glaze; stir-fry shiitakes, slivered carrots, broccoli, sliced red peppers, and minced ginger in sesame oil and tamari, then toss with cooked soba or rice noodles.

Yogurt contains an abundance and variety of probiotics that have been shown to fight viral infections. In one review, 28 trials showed that probiotics protected against respiratory tract infections (RTIs). Other studies have found that probiotics can enhance respiratory tract immunity, speed recovery, and lessen the severity of respiratory infections caused by the influenza virus. They’re thought to work by enhancing overall immune function, interacting directly with the virus and/or producing antiviral compounds. Probiotics may protect against other viral infections,

including some types of Coxsackievirus, HIV-1, and viruses that cause diarrhea. Try this: Line a mesh strainer with cheesecloth, pour in yogurt, place over a bowl, and let stand overnight for easy yogurt cheese; mix Greek yogurt with mashed avocado, minced red onions, and cumin for a creamy sandwich spread; whisk yogurt with apple cider vinegar, dried dill, and minced garlic and chives for a healthy dressing.

Ginger has long been used in traditional medicine to treat colds and flu, and modern studies show that it has measurable antiviral benefits. In one study, fresh ginger protected against HRSV (human respiratory syncytial virus, a major cause of lower respiratory tract infections), by blocking the virus’ ability to attach to cells and stimulating the release of compounds that help counteract viral infections. Try this: Cut peeled ginger root into matchsticks, sauté in olive oil till crispy, and use as a topping for soups or salads; simmer ginger slices in milk or coconut milk, strain, then whisk in turmeric and honey for a creamy, soothing beverage; combine finely grated ginger, dates, walnuts, and coconut in a food processor, process to make a paste, then roll into balls for quick energy treats. Apple cider vinegar is another traditional antiviral, and a number of modern studies have demonstrated the antimicrobial activity of apple cider vinegar against a variety of pathogens. Researchers suggest that apple cider vinegar may work by a variety of mechanisms, including the antiviral

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PHOTO OF SALAD: PORNCHAI MITTONGTARE

Black tea

By Lisa Turner

Fire Cider

Serves 2

A form of oxymel—a centuries-old herbal immune-boosting tonic—this pungent antiviral blend is guaranteed to kill pathogens. Optional bug-busting additions: ¼ cup dried elderberries, or a handful of rosemary or thyme sprigs. Do a shot every morning for maintenance, or three times a day if you feel a bug coming on. 1 large onion, chopped 1 large jalapeño pepper, chopped (including seeds) ¼ cup grated ginger root 2 Tbs. crushed garlic cloves Apple cider vinegar (about 2 cups) ½ cup raw honey

PHOTO OF SALAD: PORNCHAI MITTONGTARE

1. Combine onion, jalapeño, ginger, garlic, and any optional additions in quart jar with a tight-fitting lid. Add apple cider vinegar to cover vegetables and herbs by one inch, and shake well to mix. Place small fermenting weight or ramekin filled with beans on top of mixture to keep vegetables and herbs submerged. Cover with lid, and let stand in cool, dark spot 2–3, or up to 2 weeks. 2. When Fire Cider is ready, remove weight, recover jar with lid, and shake vigorously. Strain mixture through fine sieve into pint jar. Add honey, and shake to mix well. Pour 2 Tbs. into shot glass, and serve. Store remaining Fire Cider in refrigerator with a tight-fitting lid. Per serving: 310 cal; 2g prot; 0g total fat (0g sat fat); 82g carb; 0mg chol; 10mg sod; 2g fiber; 73g sugar

properties of apples and the presence of probiotics that occur during the fermentation process. Try this: Steep dried elderberries and sliced ginger in apple cider vinegar, then strain and add honey for an easy oxymel (herbal tonic); whisk together apple cider vinegar, honey, mustard, and olive oil for a sweet, creamy dressing; stir apple cider vinegar and agave into hot water and pour over sliced onions and ginger for quick pickles.

➐ Cinnamon has been used in herbal medicine for hundreds of years, and chemical profiling shows that its active compounds have antiviral, antimicrobial, immunomodulatory, and anti-inflammatory effects. In one study, cinnamaldehyde, the compound that gives cinnamon its characteristic flavor and smell, inhibited the growth of

the influenza virus. Cinnamaldehyde also inhibits Listeria and Escherichia coli in foods, and protects against a variety of yeasts and fungi, including Candida albicans. Try this: Add cinnamon, cardamom, vanilla extract, and coconut milk to oatmeal for a chai-spiced breakfast; toss sliced apples and pears with cinnamon and honey, sauté in coconut oil, and top with toasted pecans; add cinnamon and cocoa powder to your morning coffee. The Healthy Edge

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natural gourmet

By Alexandra Borgia

cooking with chia seeds Give your diet a low-calorie, high-nutrient boost with these chia-infused treats Chia and Sesame Seed Biscuits

Makes about 12 biscuits

Recipe by Alexandra Borgia, a chef instructor at the New York City-based Natural Gourmet Institute. Learn more at naturalgourmetinstitute.com.

1. Preheat oven to 350°F. Line half-sheet tray with parchment paper. Sift flours, baking powder, and salt in mediumsized bowl. Whisk to combine. Add chia seeds and sesame seeds. Cut coconut 1 cup whole wheat pastry flour oil into flour mixture until it is crumbly 1 cup unbleached white all-purpose flour and coated in flour. (Crumbles should be like coarse bread crumbs.) Pour 1 Tbs. baking powder r’s pick in soy milk, and gently mix o t i d ¾ tsp. sea salt e with rubber spatula until ¾ cup chia seeds just combined, being ¼ cup sesame seeds careful to not overmix. 7 Tbs. coconut oil, chilled ¾ cup organic soy milk 2. Transfer dough to lightly floured table and gently roll out to shape of tiv

rg a n i

c W h i te Ch

ia S

3. Cut biscuits with lightly floured cookie cutter or sharp knife, and transfer to sheet tray. Bake 6 minutes, and rotate pan in oven to ensure even browning. Continue baking another 10 minutes, or until golden brown on top and slightly firm to touch. Transfer to rack, and cool. Per serving: 230 cal; 5g prot; 13g total fat (7g sat fat); 23g carb; 0mg chol; 470mg sod; 5g fiber; 1g sugar

Did You Know? You can bake and

microwave with chia seeds; however, avoid frying them.

PHOTOGRAPHY: PORNCHAI MITTONGTARE

rectangle, about ¼-inch thick. With long edge facing you, fold in both ends to meet in middle. Fold dough forward in half, and very gently roll together to ¾ inch.

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Svelte

Organic Protein Shake

Miyoko’s

Aged Smoked English Farmhouse Cheese Wheel Award-winning vegan cheese.

Ready-to-drink, plant-based protein shake.

A semi-hard wheel with rich, smoky, and sharp tones that linger on your tongue.

Supplies 11 g protein, 5 g fiber, and only 6 g sugar.

Cashew cream fermented with live cultures.

Rich and creamy.

Organic.

Birch Benders Micro-Pancakery

Purely Elizabeth

Cauli Hot Cereal

Classic Recipe Pancake Mix

Grain-Free alternative to your morning oatmeal. Made with cauliflower—with half the net carbs.

Simple, scrumptious, & timeless. Just add water and mix to make the fluffiest, tastiest pancakes imaginable.

Lightly sweetened with coconut sugar. 8 g protein.

Organic & non-GMO.

Nordic Naturals

Omega Focus Junior For attention & learning.* Omega-3 fish oil plus DMAE & phosphatidylserine. Small, easy-to-swallow soft gels. For ages 6–18.

Salus

Floradix Iron + Herbs Rich in iron & B vitamins. Easily absorbed & non-constipating. Helps fight iron deficiency by promoting the formation of healthy red blood cells.*

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Plant Therapy

KidSafe Roll-On Essential Oil Blends Essential oil synergies developed especially for children. Pre-diluted, ready-to-use blends. Safe & effective. For children ages 2–10.

KGC

Korean Red Ginseng Extract Everytime 100% Korean red ginseng extract mixed with purified water. Conveniently packaged in a stick pouch for easy portability. Drink straight from the pouch or add to a water bottle.

7/28/19 7:40 AM

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Colla-Regen™ Collagen

Beautiful skin begins inside.* Supports skin elasticity & firmness.* Fights free radical damage.* With health & beauty blend antioxidants.*

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

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