$3 / free
September 2020
WINTER IMMUNITY 101 Ward off bad bugs with proven natural strategies from Michele Burklund, NMD
ESSENTIAL OILS FOR
HEART HEALTH
BRIGHTEN YOUR SMILE WITH XYLITOL
CALCIUM:
HOW TO MAKE SURE YOU’RE GETTING ENOUGH
TOP 10
SAGE & ORANGE PEEL THROAT SOOTHER TEA (made with Manuka honey!) P. 30
SUPPLEMENTS FOR MEN P. 8
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Try Something New Umpqua Oats
Custom Milled Oatmeal Packets Vanilla Almond Created by moms, these oatmeal pouches challenge the tradition of overprocessed, mushy instant oatmeal, one bowl at a time. It begins with oats custom milled for a thick, al dente texture you can see and taste—and never includes fillers, bleaches, dyes, or anything artificial. They keep it real by adding roasted almonds, flax seeds, and rich bourbon vanilla, resulting in a delicious and nutritious oatmeal, packed with fiber and protein to help keep you satisfied.
Apricot Power
Coconut Almond Ground Superfood Mix This unique blend is made from over 30 organic whole food ingredients, including nuts, seeds, dried fruits, and superfoods, combined with bitter raw California-grown apricot seeds. High in fiber and protein, and low in sugar, it’s also vegan, non-GMO, gluten- and soy-free, and paleofriendly. Plus, it’s a good source of vitamin B17. Eat it raw, add it to baked goods, or use to enhance smoothies.
BioSteel
Hydration Mix Mixed Berries The most natural way possible to help keep you hydrated throughout the day. This sugar-free formula is made from clean ingredients, including B vitamins and essential electrolytes, and contains no artificial flavors or colors. Added vitamins and minerals help support overall good health and the normal function of your immune system.* Simply mix into water for clean, healthy hydration. affeine-free.
Bee & You
On-The-Go Shots Sustainably harvested straight from the hive, these portable shots offer support for mental and physical activity, while supporting immune health or detoxification.* Immune Formula improves the number of healthy cells in the body with raw honey, propolis, turmeric, cinnamon, and ginger.* Detox Formula cleanses and rejuvenates with raw honey, apple cider vinegar, ginger, cinnamon, turmeric, and propolis.* Perfect for lunches, travel, or on-the-go activities.
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OM Mushroom
Mighty Veggie Miso Broth Real veggie miso broth with the power of organic superfood mushrooms in a delicious hot broth. This unique and tasty broth combines shiitake, lion’s mane, and reishi mushrooms for memory, focus, clarity, and nerve health.* This instant miso broth is a healthy way to add 7 grams of complete plant-based protein to your day. It makes the perfect mid-to-late-day snack to support joints, bones, skin, hair, nails, digestive, gut, and immune health.* Vegan, gluten-free, and Paleo- and Keto-friendly.
LonoLife
Keto Chicken Bone Broth The convenience of bone broth for Keto diets. Made from roasted chicken bones, fresh vegetables, and herbs, it supplies 10 grams of collagen-rich protein and 5 grams of fat per serving. Plus you get the same great benefits of bone broth, improving joint health, nourishing hair, skin, and nails, and improving the immune system.* It’s the perfect food to fuel your adventures. Available in portable stick packs—just add to hot water.
UnCrave
UnCrave Anti-Hunger Gum Keep hunger at bay with this fastabsorbing, great-tasting, appetite suppressant gum that helps control hunger, overeating, and snack cravings.* It s made with Satiereal saffron extract, a premium clinically studied saffron extract. In clinical tests, people given Satiereal experienced reduced hunger, diminished desire to snack, decreased sugar cravings and eating between meals, improvement in mood, and steady weight loss.* Sugar-free, zero calories.
Bio Nutrition
Black Seed Tea Black seed tea, combined with green tea, offers robust flavor and nourishment to the body.* Black seed tea has been used for centuries to help support the immune system.* It is considered relaxing and may be helpful for digestion.* This tea may be consumed hot or cold.
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Try Something New LifeSeasons
Relieve-R PM Address pain and restlessness naturally with this formula, designed to address aches and discomfort that may affect and contribute to sleeplessness, without habit-forming ingredients.* The ingredients can help calm nighttime aches and discomfort, relax muscles, and ease pain-related sleeplessness.* Some users have reported feeling relief and sleepy within 30 minutes of taking Relieve-R PM.* Key ingredients include melatonin, GABA, l-theanine, white willow, and l-tetrahydropalmatine from corydalis, which work synergistically to relieve everyday discomfort and promote sleep.*
Dr. Mercola
H2 Molecular Hydrogen
Hydrogen can penetrate every tissue in your body, and may provide benefit to your organs by targeting excess oxidation and supporting a healthy inflammatory response.* While there are different ways to get hydrogen gas into your body, drinking molecular hydrogen-rich water is very effective and the easiest, most convenient approach. These H2 Molecular Hydrogen tablets offer a convenient way to get hydrogen into the body by creating hydrogenrich water. Just drop a tablet in 16 ounces of roomtemperature filtered water and let it dissolve.
Life Extension
Gummy Science Digital Eye Support Protect your eyes with a tasty berry-flavored gummy.* This formula helps maintain eye health by replenishing the nutrients the eyes need in order to filter blue light like that emitted by many digital devices.* The comprehensive formula provides eye-healthy carotenoids lutein, zeaxanthin, and meso-zeaxanthin.* It helps maintain healthy macular pigment density, your eyes’ defense against blue light from digital device screens.* Berry-flavored gummy with no added sugar.
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Enzymedica
Kiwi Regularity Take a new approach for improved regularity—with kiwifruit! Actazin cold-pressed kiwifruit extract helps maintain regularity, support healthy digestion, and reduce gas and bloating.* With over 15 real, organic kiwifruits in every bottle, not only does it help reduce occasional constipation, but it also offers prebiotics to help give your gut microbiome a boost.* When your gut starts feeling regular, your whole body feels the lift!
Emerald
Reflux Health Try a new way to fight the symptoms of acid reflux. This formula contains powerful plant extracts including polysaccharides and biophenols to naturally support healthy digestion.* Mucosave™ FG, made from opuntia prickly pear and olive leaves, has been shown in double-blind placebo-controlled-studies to naturally help reduce frequency and severity of heartburn.* It can also help reduce the frequency and intensity of symptoms associated with gastroesophageal reflux.* This effective formula is enhanced with aloe vera and DGL licorice.
AOR
SuperFocus This advanced formula is designed to support concentration and energy, and provide relief from mental fatigue and brain fog.* It combines activated B vitamins and botanicals to increase mental acuity and increase blood flow to the brain.* It balances the stimulating effects of caffeine from green tea with calming rhodiola and l-theanine. This formula is ideal for students, professionals, and those looking to improve their mental game.*
Newton Homeopathics
I-Waker
Be ready to deal with infection with Newton Homeopathics I-Waker. The homeopathic ingredients in this blend are formulated for symptoms such as hypersensitivity, debility, glandular swellings, infections, and inflammation.* Includes ingredients to help address fever, weakness, and stomach upset. Manufactured in the USA.
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5-Minute Low Carb Brownie Pudding
p. 32
September 2020
features 18 Recharge Your Immune System
Making sure your immune system is primed to take on the challenges of the changing season is a good idea every year—and doubly so now, as concerns about a second wave of COVID-19 linger. With that in mind, we sat down with holistic health expert Michele Burklund, NMD, to get her advice for staying well all winter long.
22 Can You Take Too Much Calcium?
We all know that calcium is essential for bone health, but can there be too much of a good thing? Here’s how to make sure you’re getting the optimum amount of calcium in your diet, along with other synergistic nutrients that form the foundation of healthy bones.
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CHANGING SEASONS
Hot Off the Press. The latest news from the world of natural health.
SUPPLEMENT ADVISOR
8
Top 10 Supplements for Men. A guy’s guide to the basic nutrients that every man needs.
HERBAL ADVISOR
10
Cayenne. Turn up the flavor and keep sore throats and sinus congestion at bay with a dash of this fiery spice.
HEALING EDGE
12
14
Eat Like a Greek. Simple and delicious, Greek cuisine highlights all the benefits of the Mediterranean diet.
2
16
Fight back against fall allergies, colds, and other ills with these natural remedies.
GOLDEN SPICES
26
Spice up your cooking—and your health—with the terrific trio of ginger, saffron, and turmeric.
PURE BEAUTY
28
Get a Healthy Smile with Xylitol. Keep your teeth and gums in top shape with this healthy natural sweetener.
CLEAN EATING
Aromatherapy for a Healthy Heart. Soothing essential oils that can calm stress and support heart health.
EXPERT’S CORNER
30
Sweet on Manuka Honey. This super-honey from New Zealand packs an antibacterial punch.
NATURAL GOURMET
32
Dessert for One. Reap the health benefits of dark cocoa with this decadent treat.
September 2020
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C d fo m n c
T m
T c
departments NEWS FLASH
B
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Back-to-School
Essentials
ChildLife Essentials® offers a variety of supplements developed by a pediatrician and formulated specifically for use by infants and children beginning at age six months. All ChildLife® products are made from natural ingredients, are gluten-free, and do not contain artificial colors, flavors, or sweeteners. To support your children’s daily health, try our daily maintenance recommendations: ChildLife® Multi Vitamin (liquid or non-gummy gummiesTM) Liquid Vitamin C Pure DHA Vitamin D3 The combination of these vitamins will support your child’s brain, bone, and immune health for life.*
Nutrition for Kids! childlifenutrition.com |
#moregood | @childlifeessentials
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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editor’s letter To Much of a Good Thing? The science of nutrition has changed a lot over the past few decades as we’ve learned more about the nutrients that fuel our bodies. Dietary fat, for instance, was the boogeyman of the 1980s when low-fat diets were all the rage. But a quick look at today’s popular high-fat/low-carb eating plans shows just how much our understanding of the role that fat plays in the body has evolved. Then there’s calcium. Everyone knows that calcium is the key to strong bones, right? Even the FDA recognized this fact in 1993 by allowing the claim that calcium helps prevent osteoporosis to be added to food and supplement labels—and manufacturers rushed to fortify their products with this important mineral. But it turns out that there’s more to it than that. For one thing, calcium requires synergistic nutrients such as magnesium and vitamin D to do its job—and an imbalance in these nutrients can actually do more harm than good. In fact, an excess of calcium in the body can increase risk for heart disease, kidney stones, and possibly colon cancer. So how much calcium is too much? “Can You Take Too Much Calcium?” (p. 22) examines the latest research into this basic mineral and offers simple ways to determine the exact amount of calcium you really need.
Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny
Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Publisher & East Coast Sales Rob Lutz rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860
Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Linda Koerner 513-318-0325
Chairman & CEO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Chief Technology Officer Nelson Saenz Senior Vice President of Operations Pat Fox VP, Production & Manufacturing Barbara Van Sickle VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III
Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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THE HEALTHY EDGE. Vol. 12, 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 2020
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newsflash
Vitamin K2 Reduces
STIFFNESS OF ARTERIES A study of 243 men and women between the ages of 40 and 70 found that vitamin K2, taken consistently for a year, significantly reduced stiffness of arteries. The effective dose was 360 mcg per day of the MK-7 form of the vitamin. Earlier research showed that lower doses take longer to produce similar benefits.
UBIQUINOL RELIVES FATIGUE
50–65%
Ubiquinol is the active form of CoQ10, a nutrient used by our cells to produce energy. While many studies have shown that it can help people with heart failure, a new study in Japan has found that ubiquinol supplements can also revitalize energy in healthy middle-aged people who experience fatigue.
People who walk significantly
In a group of 60 people, researchers compared the effects of 100 or 150 mg of ubiquinol daily to a placebo during a 12-week period. They measured blood levels of the nutrient and surveyed participants’ energy levels during and after a series of challenging mental tests. They found that both doses of ubiquinol raised blood levels of the nutrient and significantly enhanced energy. The study was published in the journal Nutrients.
FEWER DEATHS
more steps each day live longer, according to a study that tracked nearly 5,000 people for 10 years. More specifically, researchers
at the outset and took no more
Fish and Fish Oil Reduces Brain Damage from Air Pollution
than 4,000, 8,000, or at least
Air pollution makes the brain shrink faster
12,000 steps daily. Compared to
with age, but the omega-3 fats in fish and fish
people taking 4,000 or fewer
oil can counteract the effect. In a study of
daily steps, risk of death from
1,315 women with an average age
any cause was 50 percent lower
of 70 who lived in polluted areas,
for those taking 8,000 daily steps
brain scans showed that those with
and 65 percent lower for 12,000
the highest blood levels of omega-3s suffered
daily steps.
the least brain shrinkage. Although individual
You can measure your steps with
needs vary, eating salmon, sardines, or
pedometers, smartwatches, fit-
other omega-3-rich fish several times a
ness bands, or the Apple Health
week—or taking 1,000 mg or more of fish
app on iPhones and the Google
oil or vegan omega-3 supplements—can
Fit app on Android phones.
usually get blood levels into a healthy range.
compared the lifespans of Americans who were age 40 or older
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September 2020
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The Bio-Kult range is a line of probiotic supplements for the whole family. 30 clinical trials Leading probiotic brand Resistant to the acid of the stomach Manufactured to Pharmaceutical Standards (MHRA cGMP)
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supplement advisor
top 10 supplements for men Man up your supplement regimen with these key guy-friendly nutrients.
N
utrients are gender-neutral— they don’t discriminate. But because the male and female incarnations of our species are not identical, nutritional benefits can differ somewhat among the sexes. Among the dozens of supplement choices, these 10 offer some clear perks for men.
Multivitamins The contents of multis can differ dramatically, from a handful of ingredients to a few dozen, with a variety of dosages. Consequently, it’s difficult to study multivitamin effects, and research results have not been consistent. But large, longer-term trials that compared specific supplement formulations with placebos have found less incidence of cancer, heart disease, and early death, and overall healthier aging, among men who supplement with a multi. A French study of more than 13,000 men and women compared the effects of a placebo and a daily supplement containing a combination of antioxidants typically found in multis. After seven years, researchers found that the supplement reduced risk of cancer and all causes of death in men, but not in women. The antioxidant supplements contained 120 mg of vitamin C; 30 mg of vitamin E (equivalent to 45 IU natural vitamin E or 67 IU of a synthetic form); 6 mg (10,000 IU) of beta carotene; 100 mcg of selenium; and 20 mg of zinc. In another 11-year study, male physicians who were age 50 or older at the outset were given either a placebo or a once-daily multi with relatively low doses of essential vitamins and minerals. Researchers also estimated nutrient intakes from food. They concluded that the multivitamin lowered risk of cancer and, among men who consumed higher 8
amounts of vitamins B6, B12, and D from food, risk of heart disease and death.
Vitamin D
men who took 2,100 mg of the supplement daily for 28 days. Women did not experience the same benefits. Other studies have found that between 1,500 and 3,000 mg of dried maca root, or maca extract supplements, enhanced sexual function.
In addition to being essential for bone health, vitamin D helps maintain testosterone levels. The hormone responsible for manly traits, testosterone Saw Palmetto is essential for healthy aging, and when A traditional herbal remedy for an levels drop, the aging process enlarged prostate (benign speeds up. Higher levels of prostate hyperplasia, or BPH), body fat are a sign. saw palmetto is an extract Several studies have of berries of the tree of found that low levels the same name. Although of vitamin D correlate some studies haven’t Studies have found that saw palmetto can be as effecwith low levels of shown benefits, others tive as prescription drugs testosterone, and that have found that 160 mg, in reliving symptoms of taking vitamin D twice daily, was as enlarged prostate. supplements can raise effective as finasteride levels of the hormone. (brand names Proscar and Vitamin D also supports a Propecia) in relieving nighttime healthy, brain, heart, and prostate. urination and other BPH symptoms. Men who are overweight need Saw palmetto also helps to balance extra vitamin D because they use hormones and control inflammation. it less efficiently. Recommendations for vitamin D Arginine supplement doses range from 1,000– An amino acid found in many protein5,000 IU daily, but individual needs rich foods, arginine is needed to produce should be assessed with blood tests, sperm and dilate blood vessels, helping to which are usually covered by health address high blood pressure, angina, low insurance. Optimum blood levels of the sperm count, and erectile dysfunction. It vitamin fall between 30 and 50 ng/mL. also helps to prevent infection and heal injuries. Arginine and can be in short supply in times of stress, infection, or Maca injury. In studies, 1,600–2,800 mg daily, A native of the Peruvian Andes, maca has taken for 6 weeks, has been effective for been consumed for over 2,000 years for ED for many (but not all) men. To energy and fertility. In recent years, enhance sperm count and fertility, try studies of maca supplements support 4,000 mg daily for a few months. For these benefits while finding that it also heart health, doses vary. enhances sexual function, stamina, and physical performance in men. One recent study at Nova Southeastern Turmeric or Curcumin University in Davie, Fla., tested a patented Both the herb turmeric and its active form of maca (Lepidamax) and found component curcumin can relieve improved sexual function, enhanced prostatitis, a painful infection of the energy, and stronger hand grip among prostate, and help prevent and stop the
Did You Know?
September 2020
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By Vera Tweed
growth of prostate cancer. The herb is anti-inflammatory and fights bacteria and viruses. A study of chronic bacterial prostatitis found that 200 mg of curcumin, taken with 100 mg of quercetin and an antibiotic for 14 days, worked better than the antibiotic alone in eliminating the infection and preventing recurrence. For prostate-cancer prevention, 100 mg of curcumin combined with 40 mg of soy isoflavones effectively lowered a risk marker for the disease. Turmeric or curcumin are often taken alone to reduce inflammation or relieve pain. Typical daily doses range from 500 to 2,000 mg of curcuminoids, which should be noted on the label.
CoQ10 Short for coenzyme Q10, CoQ10 is a vitamin-like substance that every cell uses to generate energy, especially in the heart and other muscles. Statins deplete CoQ10, and this is one reason why they cause side effects such as muscle weakness and aches. Studies have found that taking between 30 and 200 mg of CoQ10 daily can relieve statin-related muscle pain. In both healthy people and those with angina or heart failure, research shows that CoQ10 improves heart function and energy. In addition, it can increase the density and quality of sperm, and has been used as a treatment for infertility. Effective doses range from 30 to 300 mg daily.
Chromium Adequate chromium in your diet may help to ward off a big belly, which increases risk for diabetes and heart disease. While it isn’t a magic weight-loss
Paragon Plus His Daily Multivitamin
pill, chromium is essential for normal function of insulin and blood sugar. Studies of more than 2,600 men found that low chromium increased the odds of heart disease and diabetes. A daily dose of at least 200 mg—an amount found in some multivitamins—can be therapeutic.
Magnesium An essential mineral for hundreds of body processes, including muscle relaxation, magnesium is depleted by antacids and heartburn drugs, and is lacking in any diet that isn’t rich in vegetables and fruits. Adequate magnesium can prevent muscle cramps and sleep problems. And research shows that magnesium supplements increase levels
Irwin Naturals Prosta Strong RED
Organic Health Labs Chillax
of testosterone. Helpful doses are 200 mg daily or more.
Theanine Tea doesn’t have a macho connotation in our culture, but it was the favored drink of legendary Samurai warriors. It contains theanine, a substance that has a relaxing effect while enhancing mental focus. Also called “l-theanine,” it’s an amino acid. Taking a theanine supplement during the day can help bust stress or relieve anxiety without making you feel drowsy, and taking it in the evening can help you sleep. Common doses range from 100–400 mg daily. If you’d rather get your theanine in tea, avoid brews with lots of sugar.
Country Life Vegan CoQ10 60mg
Solgar Full Spectrum Curcumin
The Healthy Edge
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herbal advisor
cayenne
Turn up the flavor and keep sore throats and sinus congestion at bay with a dash of this fiery spice.
M
ade from dried ground cayenne chiles, cayenne pepper is one of the most readily available, easy-to-use sources of capsaicin, a healing substance that gives all peppers their fiery heat. The capsaicin in cayenne has the capacity to soothe a sore throat (even better than lozenges, which can dry tissues, increasing irritation). Cayenne also makes an excellent expectorant: A small taste releases fluids in the mouth, throat, and nasal passages that thin mucus, break up congestion, and flush out irritants, helping to stave off bacterial infections. Used topically in ointments, capsaicin provides significant relief from muscle and joint pain.
Choose It & Use It Cayenne pepper adds zip to foods ranging from hot cocoa to chili and from peanut brittle to your favorite curry dish. It’s potent, so start small and taste as you go, leaning toward mild heat—some foods seasoned with cayenne become spicier over time. Caution: Nursing mothers and children under 2 should avoid cayenne.
Chilean Corn Chowder
Did You Know?
Cayenne hampers pain signals that are headed for the brain.
Serves 8
This chowder is inspired by pastel de choclo, a Chilean corn and meat pie. Spice it to your taste with cayenne. The more you add, the more of its health-promoting benefits you’ll enjoy. 4
cups low-sodium vegetable broth
1
rib celery with leaves, chopped
2
cloves garlic, minced (2 tsp.)
1
bay leaf
1
whole thyme sprig, plus 2 Tbs. chopped fresh thyme, divided
¼ cup olive oil 1
medium onion, peeled and diced (1 cup)
¼ cup all-purpose flour 1
lb. small white potatoes, diced (4 cups)
4
cups frozen corn kernels
2
cups chopped vegan turkey roast, or 3 frozen vegan chicken cutlets, thawed and chopped, or 1 5.5-oz. pkg. vegan turkey slices, coarsely chopped
4
plum tomatoes, peeled, seeded, and diced (2 cups)
1
medium avocado, diced (1 cup)
¼ cup coarsely chopped cilantro 2
1. Bring broth, celery, garlic, bay leaf, and thyme sprig to a boil in large pot. Cover, reduce heat to low; simmer 10 minutes. Transfer to large bowl; set aside. 2. Heat oil in same pot over low heat. Sauté onion 6–8 minutes, until translucent. Gradually add flour, and cook, stirring constantly, 5 minutes, until smooth and beginning to dry. Gradually add broth; blend with flour. Stir in potatoes and chopped thyme. Raise heat to medium-low, and simmer 15–20 minutes, until potatoes are tender, stirring occasionally. 3. Add corn and vegan turkey, reduce heat to low, and cook 7–10 minutes more, stirring occasionally. 4. Stir in tomatoes, avocado, cilantro, and lime juice. Season with cayenne. Serve with lime wedges, if using. Per serving: 279 cal; 9g prot; 11g total fat (2g sat fat); 38g carb; 0mg chol; 151mg sod; 6g fiber; 4g sugars
Tbs. lime juice, plus lime wedges for garnish, optional
Cayenne pepper to taste
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healing edge
By Cheryl Cromer
aromatherapy for a healthy heart Many are mindful of how diet and exercise affect heart health, but aromatherapy offers complementary support with essential oils.
T
he right scent can calm stressed souls. It’s this ability to impact anxiety—one risk factor for high blood pressure—that makes aromatherapy a heart-healthy habit you can incorporate into your daily wellness regimen to fight coronary disease. Some essential oils are also composed of various innate chemical properties that act to help keep the cardiovascular system running in tip-top shape. Keep your heartbeats steady by tapping into the sedative properties of the following essential oils: Lavender ( Lavandula angustifolia) and the soothing scent of Cypress (Cupressus sempervirens) act as antidotes to acute stress. Lavender battles hypertension and is an excellent addition to any heart-healthy blend. Cypress has a woodsy fragrance
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that can gently lift away fatigue. Add several drops of each to a diffuser for a relaxing evening scent. Some studies have shown that basil (Ocimum basilicum) and ginger (Zingiber officinale) help boost the cardiovascular system by supporting healthy arteries and limiting the buildup of bad cholesterol, otherwise known as LDL (low-density lipoprotein). If you prefer a sweeter, quieter herbal aroma than basil, choose essential oil of holy basil (Ocimum sanctum), which is equally energizing, but less aggressive. Both herbs blend well with spicy ginger, a warming essential oil especially suited for the winter months. Mix with a drop or two of richly stimulating cinnamon bark (Cinnamomum zeylanicum) for an aromatic balm
for the chest and solar plexus that will increase circulation. In addition to its anticlotting effect on blood platelets, cinnamon offers anti-inflammatory properties. Natural healing occurs in the body when inflammation is reduced. For an after-shower moisturizer that will support overall cell health, mix 4 ounces of unscented body lotion and 1–2 drops of cinnamon bark with several drops of juniper (Juniperus communis), a crisp aromatic that is a cleansing and balancing tonic that will aid blood circulation. One last essential oil known for lowering blood pressure is earthy clary sage (Salvia sclarea). Its bitter scent can be off-putting, but it offers the highest natural concentration of ester, a chemical property that calms anxiety.
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True Beauty begins within • • • • • • • •
T H E
P O W E R
I N S I D E
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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Scientifically relevant potencies Superior purity Advanced bioavailability/bioactivity Non-GMO Free of common allergens Nothing artificial Multifunctional Kosher (Biotin & Liquid Hyaluronic Acid)
Available at fine natural food stores For additional information on Bluebonnet nutritional supplements, please visit www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA
7/25/20 6:42 AM
expert’s corner
eat like a greek!
Adopt this style of Mediterranean eating to enjoy tasty food, promote longevity, and protect against many diseases.
Q:
Do you think there is one cuisine/cooking style that is healthier than others? —Helen G. Albany, NY
A:
One of the healthiest and easiest ways to cook is Greek, especially low-carb Greek. That means skipping the pasta and baklava, and preparing poultry, meats, fish, shellfish, and a wide variety of vegetables using the key ingredients of olive oil, lemon, garlic, and flavorful herbs. Eating Greek is not only satisfying and tasty, but it helps protect against degenerative disease and promotes longevity. A little background: the Mediterranean diet, which is routinely lauded as a healthy way of eating, is based on the traditional Greek diet and similar food patterns of nearby countries. It centers around eating real food and emphasizes extra-virgin olive oil and other healthy fats, seafood, and a wide variety of vegetables, fruits, whole grains, and legumes. Refined grain products, refined vegetable oils, trans-fats,
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processed meats, and foods with added sugars are avoided or discouraged.
markers of CVD, such as waist-to-hip ratio, blood lipids, and markers of inflammation.
Benefits of the Mediterranean Diet
Cognitive Decline. The Mediterranean way of eating helps brain health, too. One study with 1,864 participants found that those who followed the diet were less likely to develop dementia and they experienced better cognitive performance in many areas, especially memory.
Studies show that a Mediterraneanstyle eating plan can offer widespread health benefits, including increased life expectancy, reduced risk of major chronic disease, and improved quality of life. Some research highlights: Heart Disease. The Mediterranean diet has been found to reduce the burden, or prevent the development, of cardiovascular disease (CVD), and to improve
Cancer. A review of 83 studies published in October 2017 in the journal Nutrients suggested that the Mediterranean diet may help reduce the risk of cancers such as breast cancer and colorectal cancer, and help prevent cancer-related death. Another study, published in October 2015 in JAMA Internal Medicine, found that
September 2020
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By Melissa Diane Smith
women who ate a Mediterranean diet supplemented with extra-virgin olive oil had a 62 percent lower risk of breast cancer than those who ate a low-fat diet. Other Benefits. The Mediterranean diet has also been linked to lower incidence of depression and lower risk for type 2 diabetes. It improves blood sugar control more than low-carbohydrate, low-glycemic index, and high-protein diets among people managing diabetes. A 2016 scientific review concluded: “In the era of evidence-based medicine, the Mediterranean diet represents the gold standard in preventive medicine, probably due to the harmonic combination of many elements with antioxidants and anti-inflammatory properties…”
How to Go Greek If you’re interested in a Greek-style Mediterranean diet, include these foods: Olive Oil. Use primarily extra virgin olive oil when preparing foods. Olive oil is loaded with beneficial monounsaturated fatty acids and powerful antioxidants that can help calm inflammation, improve brain health, protect against heart disease and stroke, and even fight cancer. Some people think that olive oil shouldn’t be used in cooking, but that’s not true. Research shows that with its high monounsaturated fatty acid and antioxidant content, olive oil stands up well to heat. In fact, one study published in 2018 found that extra virgin olive oil is the most stable cooking oil. Lemons. Another staple in Greek cuisine, lemons provide vitamin C and bioflavonoids as well as smaller amounts of B vitamins and minerals. Research shows that consuming lemon juice: soothes respiratory disorders; controls high blood pressure, dizziness, and nausea; and may help relieve indigestion and constipation. Lemons are used in many popular Greek dishes, including Baked Chicken Athenian, broiled lamb chops, shrimp scampi, and avgolemono soup, the Greek version of
chicken soup (which is made with chicken, lemon, eggs, and rice). Garlic. One of the earliest examples of plants employed for treatment of disease and maintenance of health, garlic was prescribed for a variety of conditions by. Hippocrates, the revered Greek physician who said, “Let food be thy medicine, and medicine be thy food.” Modern research indicates that garlic may help improve heart health in a number of different ways, may protect against cancer, and is a triple threat against infections, boasting antibacterial, antiviral, and antifungal properties. Herbs. Instead of loading foods primarily with salt, Greek cooking uses a variety of herbs, including oregano, marjoram, dill, fennel, mint, rosemary, sage, thyme, parsley, and basil. Each herb has medicinal benefits and adds its own appealing. Fish and Seafood. Fish and shellfish are an important part of the Greek diet. Sardines, a great source of omega-3 fatty acids, are one of the most commonly eaten fish in Greece. Baked or broiled fish, such as trout, with olive oil, lemon, and seasonings is a simple, nutritious entrée that is easy to fix. Shrimp and scallops, which are both high in protein and very low in fat, are the most common types of shellfish used in Greek dishes. They’re also “fast” foods, taking less than 10 minutes to prepare. Souvlaki. One of the most well-known Greek foods is souvlaki or kabobs—small grilled pieces of meats on a skewer, with or without vegetables. Souvlaki is typically made from chicken, lamb, beef, or pork and also can be made with shrimp, scallops, or pieces of a firm fish such as sea bass, mahi-mahi, or swordfish. Greek Yogurt and Tzatziki. Like regular yogurt, Greek yogurt is packed with gut-beneficial probiotics, but it’s creamier and thicker because the yogurt has been strained to remove the liquid whey. Straining the yogurt reduces its lactose
content and makes it higher in protein. People following a Greek diet often eat tzatziki, a popular dip made with Greek yogurt, cucumbers, olive oil, and herbs. Hummus. For Greek-style snacking, try veggie sticks with hummus, a dip made with garbanzo beans, garlic, sesame tahini (sesame seed butter), and olive oil. Greek Salad and Horiatiki Salad. Made with tomatoes, red onion, cucumber, olives, and feta cheese, then dressed with olive oil and red wine vinegar, both of these salads are common side dishes. The difference is that Greek salad also contains lettuce and Horiatiki salad does not. Greens. A high intake of greens is an often overlooked component of the Mediterranean diet. Spinach is a green used in many recipes, including horta vrasta, a traditional side dish made with boiled greens topped with salt, pepper, olive oil, and lemon juice. In addition to spinach, the Greek diet makes extensive use of endive, dandelion greens, and chicory. Dolmades are stuffed grape leaves that are typically filled with rice, herbs such as parsley and dill, and sometimes meats. Grape leaves are low in calories and they have a very high antioxidant content— about 10 times the antioxidant activity of grape juice or pulp. Fresh Fruit. For dessert, try fresh fruit all by itself, as many Greeks do. Instead of ice cream or pastries, reach for strawberries, grapes, fresh figs, oranges, or apples. If you don’t like all Greek foods or have food sensitivities, personalize the Greek diet according to your tolerances and preferences. For example, I eat more grass-fed lamb and beef than fish, and I avoid grains and tomatoes. Customizing the diet allows me to avoid unwanted (and uncomfortable) symptoms from foods that cause me problems, so I can stick with my diet and enjoy the benefits of improved nutrition and health that the Greek way of eating provides The Healthy Edge
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Changing Seasons
BY MARY ANN O’DELL, MS, RDN
AS SCHOOL BEGINS, days start to shorten, and the air begins to cool, this season brings more change than normal. It is possible that outdoor events could be more prevalent in the fall, but school days may be different. Regardless of the setting, there is incredible change expected for fall, in both weather and lifestyles. With this change in season, fall allergies kick into high gear, and the concern for colds, flu, and other viruses also increases. To stay healthy, be proactive to fight congestion and keep immune health strong with these key steps.
FIGHT ALLERGIES NATURALLY Fall allergies for some are the worst! Be ready with both herbal and homeopathic formulas that support the body and reduce allergy symptoms. Look for the ingredient quercetin in allergy formulas, which may help reduce allergic and asthmatic reactions to pollens and airborne allergens. It has both antiinflammatory and antihistamine activity in the body. Unlike over-the-counter antihistamine drug formulas, which block the action of histamine once it is released, quercetin can actually
Futurebiotics Paragon Plus™
Quercetin Aller-Plex™ Fight allergies naturally!* May support the body’s response to inflammation.* Complex of quercetin with bromelain, vitamin C, pantothenic acid, & nettles.
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Immunactive Clinically proven ingredients for healthy immune function.* With larch arabinogalactan, which has been shown to enhance the activity of immune system cells, including stimulating macrophages.* With maitake, olive leaf, astragalus, and more.
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reduce the amount of allergysymptom-causing histamine that is released in the body.
CLEANSE NASAL PASSAGES Using a neti pot with a saline wash, or natural saline spray, can help cleanse pollens and allergens from the nasal passages. This helps moisturize nasal passages, clear the sinuses, and reduce inflammation and congestion.
CALM CONGESTION AND SORE THROAT In the fall, the change of seasons can bring both allergies and colds. To keep congestion in check, use aromatic herbs such as oregano to keep the respiratory system clear, and expectorant herbs such as pleurisy for chest and cough. Reduce irritation and support throat and lungs with mucilaginous herbs, like slippery elm and mullein, which help soothe irritated membranes and make coughs more productive.
MIX IN MUSHROOMS Medicinal mushrooms, such as reishi and maitake, are rich in beta glucans which have the ability to enhance natural killer (NK) cell activity. NK cells are part of the immune system that promote deep immune health, fighting off viral-infected cells. These mushroom extracts can be used on a daily basis.
STOCK UP ON IMMUNE SUPPORT Don’t wait until you get sick—stock up now on formulas to support and balance your immune system. Key herbs and nutrients include elderberry, larch arabinogalactan, vitamin C, and zinc. For a smooth seasonal transition, keep some simple formulas on hand, both for adults and kids, to support the body when the weather and the seasons change.
Nature’s Answer
Kids Sambucus Chewable Black elderberry plus vitamin C and zinc.
Paragon Plus™
Congestaleve™ Immediate respiratory system support.*
Provides year-round immunity support.*
With osha, yerba santa, garlic, oil of oregano, & more.
No artificial colors or flavors.
Concentrated liquid extract in a convenient capsule form.
Gluten-, dairy-, and nut-free.
The Healthy Edge
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immune system RECHARGE YOUR
What does it really take to boost your resistance to colds, flu, and other types of illness? We sat down with holistic health expert Michele Burklund, NMD, to get the scoop on maintaining a healthy immune system BY MICHELE BURKLUND, NMD
I
n today’s digital age, it has actually become more difficult to decipher what can be of real benefit to our health versus misleading articles using inaccurate data. To help you get the real, evidence-based facts behind your most common questions, we asked Dr. Michele Burklund, a leading authority in naturopathic medicine and the chief science officer at Puriya, to set the record straight. Here are her answers.
HE: What’s the connection between my gut/microbiome and my immune system? MB: Your gut microbiome, also named “the last undiscovered human organ,” is a remarkable ecosystem consisting of a community of species including bacteria, fungi, archaea, and protozoans. The gut microbiome has been extensively studied in recent years, with over 15,000 articles published since 2011 that describe its role in many conditions, including celiac disease, inflammatory bowel disease, and allergies. We have also learned that diversity matters, and certain species of bacteria have been linked to supporting immune health, fighting colds, supporting mood, and even reducing weight gain. The Journal of Frontiers in Immunology published a study that reveals just how complex the interactions are between the gut microbiome and the immune system, and how so many things can affect the balance including diet, medications, hygiene, and lifestyle. Another study, published in the Human Microbiome Journal , further evaluates the relationship between the host (us) and the microbiome (inside our gut) and finds many external influences and checkpoints can disturb the balance and affect immune health—meaning that our microbiome is just as unique as we are, and what we put into our bodies greatly affects that unique ecosystem. So how can you restore healthy gut flora? It’s important to replenish your beneficial bacteria after antibiotic use by taking a probiotic and eating fermented foods. Keep your gut flora balanced and support your body’s immune function by eating prebiotic foods such as garlic, asparagus, leeks, onions, and Jerusalem artichokes. 18
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HE: What are the best immune-booster supplements? MB: There are countless supplements that can support the immune system, but these are a few of my favorites: Olive Leaf Extract: Extra-virgin olive oil gets all of the attention, but the leaves of the olive tree are just as medicinal, if not more! A recent study published in the Journal of Nutrients found that the use of olive leaf extract dramatically lowered the number of sick days in highschool athletes by 28 percent when compared to a group that didn’t supplement. Oleuropein is the main healing compound found in olive leaves that has been studied for its antibacterial, antiviral, antioxidant, and anti-inflammatory effects. Olive leaf extract is typically found in capsule or tincture form.
Artemisia: Commonly known as wormwood, this powerful immune-supportive plant has a 5,000-year-long history in traditional Chinese medicine for effectively treating common conditions. The Journal of Clinical Infectious Diseases published a German study that revealed this potent herb to have a broad spectrum of antimicrobial activities against common viruses including Epstein-Barr and other viruses from the herpes family. Interestingly, recent research on Artemisia has also shown that it helps balance the gut microbiome and supports immune health. Try this bitter herb in tea, tincture, or capsule form. Medicinal Mushrooms: Found in forests around the world, healing fungi can have profound effects on your well-being. Biomedical Journal published a recent article about medicinal mushrooms that outlines more than 130 different medicinal functions, including immune balancing and detoxification actions, as well as the ability to ward off common viruses and
HE: What are signs of a weak immune system? MB: Have you noticed that you’ve been getting more colds than normal lately? Perhaps you feel exhausted for no reason? These could all be signs that your immune system might need a little pick-me-up. The symptoms of a weakened immune system depend on the cause as well as other factors, like whether it’s acquired (something you get later in life) or congenital (you were born with it). The main organs involved in your immune system include your spleen, tonsils, thymus, bone marrow, and lymphatic system, and how each organ is affected can also play a role in determining the symptoms.
The most common signs can include: ❱ Fatigue ❱ Frequent infections (colds/flu) ❱ Prolonged recovery period from illnesses ❱ Increased inflammatory markers ❱ Digestive problems ❱ Skin infections and/or rashes ❱ Joint pain ❱ Chronic yeast and/or fungal infections
bacteria. Beneficial mushroom species with powerful therapeutic properties include chaga, shiitake, turkey tail, reishi, maitake, lion’s mane, and cordyceps. Cat’s Claw Bark: It’s not as common as other immune-boosting botanicals you see in health food stores, but that’s no reason to dismiss it. Native to the Amazon, cat’s claw has been shown to be a powerful immune booster in traditional medicine. The Journal of Phytotherapy Research discovered that this rainforest remedy could have a beneficial influence on the immune system and can be used as a good preventive remedy. Not only can this bark decrease inflammation and support immune health, but it’s also been shown to improve brain health. In fact, the Journal of Scientific Reports concluded that cat’s claw could be a “potential breakthrough for the natural treatment of both normal brain aging and Alzheimer’s disease.” Cat’s claw can be found in teas, tinctures, and capsules.
HE: What vitamins boost your immune system? MB: There are two main ones: Vitamin C: It’s an essential nutrient and a potent antioxidant. It also has the ability to strengthen the immune system. A study published in the Annuals of Nutrition and Metabolism found that blood concentrations of vitamin C rapidly decline during times of stress and infection, mainly due to increased metabolic demands and inflammation. Furthermore, the Journal of Nutrients recently published results of a trial showing that a deficiency of vitamin C could impair immunity and increase the risk of infections, concluding that vitamin C can help prevent illness. You can increase your daily intake of vitamin C with supplements, of course, as well as by eating more good food sources such as citrus fruits, acerola cherries, rose hips, chili peppers, guavas, kiwis, kale, and broccoli. Vitamin D: It’s common knowledge that vitamin D plays a powerful role in immune health, and current research is finally locking down the mechanism. A study from UCLA published in the Proceedings of the Nutritional Society shows that vitamin D is a key factor linking innate and adaptive immunity. Previous studies have also confirmed that a vitamin D deficiency is linked to an increased risk for diseases including Crohn’s disease and multiple sclerosis. It’s important to have your vitamin D tested on a regular basis and maintain an optimal level to support overall immune health. The Healthy Edge
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HE: What are some other healthy ways to boost immunity? MB: There are a variety of lifestyle strategies that can help, including:
Immune-Boosting Beverage: Mushroom Mocha Serves 2
This rich, smooth latte is infused with immune-protective medicinal mushrooms, medium-chain triglycerides, and raw cacao for long-lasting energy. Recipe by Lisa Turner 2 1 1 1 1
cups coconut milk beverage Tbs. raw cacao powder Tbs. coconut sugar Tbs. MCT oil tsp. powdered chaga or other mushroom, or mushroom “coffee” powder Cacao nibs for garnish, optional 1. Combine coconut milk, cacao powder, and coconut sugar in small pot, and heat to almost boiling. Whisk in MCT oil and mushroom powder. Pour into mug, garnish with cacao nibs, if using, and serve immediately. Per serving: 140 cal; 0g prot; 12g total fat (11g sat fat); 8g carb; 0mg chol; 20mg sod; 1g fiber; 4g sugar
Reduce Your Stress: This is much easier said than done, but the results can have profound effects on your health. A Stanford University study found that long-term stress can suppress immune responses, induce low-grade inflammation, and even increase susceptibility to some types of cancer. Boost your immune system by finding ways to reduce your daily stress level. Explore different relaxation techniques, go for a walk, try yoga, and don’t be afraid to set limits and say “no” if you feel overextended. Practice Meditation: Science has finally caught up with this ancient practice and its positive benefits on immune health. In fact, a systemic review published in the Annals of the New York Academy of Sciences found mindfulness meditation to be associated with positive changes in
Lack of sleep can reduce immunity and increase the risk of infection.
several immune-related biomarkers, including the reduction of the inflammatory marker CRP. Find a quiet place, sit in a comfortable position, and begin to clear thoughts from your mind to focus on the moment. Get More Sleep: The quality and amount of sleep you get can have profound effects on many aspects of life, including immune health, cognitive function, and mood. A study in the International Journal of Biological Sciences confirms that lack of sleep can reduce immunity and increase the risk of infection. Remove screens from the bedroom and try relaxing activities such as reading a book or taking a bath before bedtime. Move Your Body: Moderate levels of exercise have a favorable effect on the immune system, stress markers, psychological wellbeing, and sleep. The Journal of BioMed Research International released a study that revealed long-term, moderateintensity exercise improved immune function and promoted anti-inflammatory changes in the body. Go on a 20minute walk each day, join an exercise class, or try something gentle such as tai chi. Exercise comes in many forms—simply taking the stairs instead of the elevator or parking your car further from your destination can help.
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American Health Ester-C 500 mg with Bioflavonoids
Irwin Naturals Immuno Shield with Cat’s Claw
Paragon Plus Opti-Extract Olive Leaf
Emerald Deep Immune Health
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CAN YOU TAKE
TOO MUCH
CALCIUM? Calcium is essential for strong bones—that’s a fact. But does this mean you need high doses of calcium supplements? Will your bones crumble if you don’t? Here’s what science has to say. BY VERA TWEED
A
fter the FDA authorized a health claim in 1993—that calcium in foods and supplements may reduce the risk for osteoporosis—calcium became a widely marketed item. But government nutritional surveys show that most Americans still consume less than the recommended amount from food and supplements: 1,000 mg daily for adults, and 1,200 mg daily for women after age 50 and for men after age 70. About three out of every four women who are over age 60—and nearly as many teenage girls—fall short of optimum intake of calcium, as do about half of boys and men in the same age groups. And there are slightly smaller but significant shortfalls among all other age groups. So are you deficient? The answer isn’t as simple as saying, “take so many milligrams a day and you’ll be okay.” Just as a shortfall is bad for your health, so is taking too much. An excess of calcium supplements can increase risk for heart disease, kidney stones, and possibly colon cancer. The amount of calcium in your food, some health
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conditions, and some medications can all influence your calcium levels. When it comes to calcium supplements, individual needs really do vary. In fact, scientists who analyzed decades of calcium research concluded that, “the proper dosages of calcium supplementation for people are actually not clear.”
Calcium and Bone Health In the human body, 99 percent of calcium is found in bones and teeth. The remaining 1 percent is in the blood, where it’s essential for many functions including contraction and relaxation of blood vessels, muscle function, transmission of signals through nerves and other tissues, and hormone secretion. If there isn’t enough calcium in the blood, additional calcium will be released from bones. At the same time, bone continually turns over, breaking down and rebuilding. In later life, especially in women after menopause, the breakdown is greater than the formation of new bone, and this leads to bone loss, fragile bones, and higher risk of fractures. Adequate calcium from food and supplements helps to preserve bone in
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older people, but there is conflicting evidence about whether calcium supplements prevent fractures. Other successful strategies to preserve bone and reduce fracture risk include taking vitamin D with calcium and getting regular exercise, such as walking or running and resistance exercises.
Calcium and Heart Disease In studies, the link between calcium and heart disease is not clear. In some studies of older women, calcium has appeared to lower risk for heart disease, but in others, supplementing with at least 1,000 mg daily increased risk. Men taking more than 1,000 mg of calcium in supplements also had higher risk for heart disease. However, lower-dose supplementation did not seem to contribute to heart disease. In studies of calcium and blood pressure, the results are also inconsistent. In some cases, higher calcium intake reduced blood pressure but in others, it had no effect. Dairy products have been found to lower blood pressure, but it isn’t clear if the beneficial effect came from calcium. While the calcium-heart relationship isn’t clear, the American Society for Preventive Cardiology and the National Osteoporosis Foundation have concluded that calcium is safe as long as your daily total from food and supplements doesn’t exceed 2,500 mg for adults up to age 50, and 2,000 mg after that.
Calcium and Cancer Some studies have linked calcium with less colon cancer, especially a daily amount of 700–800 mg from food and/or supplements. However, in a study of women who took 1,200 mg of calcium daily for at least 3 years, with or without 1,000 IU daily of vitamin D, there was an increased risk of polyps that are precursors of colon cancer. In studies of men, an increased risk for prostate cancer was seen among those taking 1,300 mg of calcium daily or more. But there was no link between prostate cancer and lower daily intakes of calcium, between 500 and 1,000 mg from food and supplements. 24
Why Calcium Levels Can Be Too Low or Too High While it’s essential to get adequate dietary calcium, other factors, such as medications or parathyroid disorders, can raise or lower calcium in the blood to unhealthy levels. Not to be confused with the thyroid, there are four parathyroid glands in the neck, each the size of a grain of rice. They regulate levels of calcium in the blood by secreting parathyroid hormone to raise calcium levels and stopping release of the hormone to lower levels. If you routinely take any medications, ask your pharmacist if they influence the way your body uses, stores, or excretes calcium. And find out if calcium supplements are recommended. These are some common reasons for unhealthy levels of calcium: Calcium levels can be too low because of:
Calcium levels can be too high because of:
❱ Low levels of albumin, a protein in the blood
❱ Overactive parathyroid glands (hyperparathyroidism)
❱ Underactive parathyroid glands (hypoparathyroidism)
❱ Cancer
❱ Low levels of vitamin D or magnesium ❱ High levels of phosphorus ❱ An inflamed pancreas
❱ An overactive thyroid (hyperthyroidism) ❱ Too much vitamin D ❱ Sarcoidosis ❱ Tuberculosis ❱ Being immobilized for a long time
Calcium Tests Levels of blood calcium can be tested during a medical check-up. In addition to identifying your personal calcium needs, a test may help to detect hidden medical conditions.
Another study, which looked at nutrition and death rates, found an association between high-dose calcium supplements and increased cancer deaths. If you tracked 1,000 people for a year, the study found that cancer deaths of 1.5 individuals would be associated with taking 1,000 or more milligrams daily of calcium in supplements, compared to taking none. While researchers observed this association, they did not conclude that calcium supplements caused those 1.5 deaths.
Calcium and Kidney Stones One study of postmenopausal women found that taking 1,000 mg of calcium and 400 IU of vitamin D for 7 years increased risk for kidney stones by 17 percent, but another study found fewer kidney stones among women who took calcium supplements or ate more calcium-rich foods. Lack of fluids and eating a lot of foods high in oxalates— such as spinach, bran flakes, rhubarb, beets, potato chips, French fries, nuts, and nut butters—can also increase risk for kidney stones.
What to Do First, aim to eat foods that are naturally rich in calcium, which don’t pose health risks. Milk and other dairy products can provide 200–300 mg in a serving. An 8-ounce serving of collard greens, broccoli rabe, or kale, or a 3-ounce serving of canned sardines with bones, can deliver a similar amount. Fortified foods, such as many cereals, plant milks, and juices, contain added calcium. Consuming these is essentially like taking calcium supplements with food. These are valid sources, as are traditional calcium supplements in pills. To determine your own need for calcium supplements, check the calcium content of the foods you eat and add up your usual daily total. If you take antacids that contain calcium, a multivitamin, or other supplements, calculate your average calcium intake from these and add it to your food sources to get a daily total. If it’s less than the daily recommended 1,000 mg (or 1,200 for women over 50 and men over 70), fortified foods or calcium supplements can make up the deficit.
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Golden Spices for Optimum Health BY SALLY KARLOVITZ, CN
SPICES HAVE RECEIVED a lot of attention as their therapeutic value adds to their culinary uses. In this article, we take a closer look at three golden yellow spices and their benefits that go beyond the palate.
GINGER Ginger is loved by many for its tummy calming properties. It’s a tonic herb for the digestive system. Ginger has been shown to help improve digestion, to have a protective effect against stress-induced ulcers, and it was found to be more effective than medications for various forms of nausea— from motion sickness to morning sickness. Ginger has also been used as a natural anti-inflammatory agent that improves circulation and reduces the pain that’s associated with arthritis, headaches, and menstrual cycles. Coming into winter, ginger is a warming spice that can bring comfort when symptoms of a cold are present.
SAFFRON This exotic spice is known for its distinct color and flavor, but also has a long history of medicinal use in Eastern and Western herbalism. Saffron has been used as an aid to control appetite, with studies showing that people who
SoTru
took saffron snacked less and lost more weight. Saffron has been used to support mood health. In a review of six placebo-comparison trials, saffron exhibited antidepressant activity similar to pharmaceutical medications. Research also suggests that saffron may be helpful for symptoms of PMS and may play a role in cognition and memory health.
TURMERIC Most people know turmeric as the main ingredient of curry powder, used to flavor traditional Indian dishes. Curcumin, responsible for the yellow color of turmeric, is the active compound that
Organic Fermented Turmeric & Ginger Drink Mix Proprietary fermentation of whole herb turmeric and ginger for maximum bioavailability Mildly sweet, smooth, refreshing, and fresh in flavor and texture.
has become the object of research because of its many potential beneficial actions in the body. Curcumin is best known as an antioxidant and antiinflammatory. Studies have shown that curcumin outperforms non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen or aspirin when it comes to pain and inflammation. The antioxidant and anti-inflammatory actions of turmeric also make it helpful for the heart and may help keep the lining of veins and arteries healthy and reduce cholesterol levels. Research is looking at other potential roles for curcumin in GI health, cancer, and Alzheimer’s disease.
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Anabol Naturals
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Source of antioxidant astaxanthin.
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We know what you need. Just ask.
Knowing what’s truly good for you can be confusing. Our Goodness Gurus can clear things up. So when you're in the store, seek them out and ask them anything.
We've got the answers to keep you feeling good, inside and out. The Healthy Edge
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pure beauty
By Sherrie Strausfogel
get a healthy smile with xylitol Keep your teeth and gums in tip-top shape with that healthy natural sweetener.
S
weet news: daily use of xylitol in your oral care can prevent cavities and help stop plaque from sticking to your teeth. Research has shown that xylitol can even help repair damage to the enamel. And it makes toothpaste, mouthwash, and even floss taste great! In the late 19th century, German and French chemists Xylitol is a low-digestible almost simultaneously discovcarbohydrate found in the fibrous ered xylitol. But it wasn’t until parts of fruits and vegetables such the 1970s that Finnish scienas plums, strawberries, cauliflower, tists showed that it has and pumpkin, as well as in fibrous significant dental cornhusks and birch trees. Pure xylitol benefits. is a white crystalline substance that looks and tastes like sugar. But instead of eroding your teeth like sugar does, it’s actually tooth friendly. The bacteria in your mouth thrive on sugar, causing them to multiply rapidly. This metabolic process produces acids that can eat away the enamel on your teeth, causing tooth decay. Research shows that xylitol’s molecular structure makes it unable to be digested by the bacteria in the mouth, so they stop multiplying. When you use xylitol in your daily oral care, it stops the acid attack that would otherwise last for over half an hour after eating. According to studies, the amount of acid-producing bacteria may decrease as much as 90 percent with xylitol. When no acid is formed, the pH of saliva stays neutral at 7. When saliva pH is boosted above 7, calcium and phosphate salts in the saliva help to harden weak enamel and repair early cavities.
Did You Know?
Now Solutions XyliWhite Cinnafresh
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Nature’s Answer PerioBrite Alcohol Free Cinnamint Mouthwash
My Magic Mud Charcoal Toothpaste Peppermint Flavor
Xlear Spry Cool Mint Oral Rinse
Radius Cranberry Floss
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clean eating
sweet on manuka honey Made with antibacterial Manuka honey and sage, this super simple tea is the best medicine for sore throats. Sage & Orange Peel Throat Soother Tea
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¼ cup fresh sage or 2 tsp. dried
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Sage is a fabulous antibacte1 Tbs. grated or chopped rial, and its pungent, bitter, orange zest aromatic compounds stimu3 cups boiling water late metabolism and activate the immune system. It lends 1 Tbs. Manuka honey, itself well to treating common or to taste ailments, including colds and the flu, sore throats, stomach bugs, indigestion, tonsillitis, and mouth sores. The addition of Manuka honey to this tea makes it especially soothing in cases of a sore or You can take 1–2 Tbs. of inflamed throat, Manuka honey daily to bolster and it balances immunity and help fight viruses. the bitter flavor of sage.
ic
1. Combine the sage and orange peel in teapot or jar, and pour in boiling water. Cover with lid, and let steep to desired strength, 5–15 minutes.
5+
Makes 3 cups (6 servings)
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y
2. Strain, and sweeten with Manuka honey to taste. Drink ½ cup, hot, every 1–2 hours to soothe a sore throat or symptoms of a head cold.
Per serving: 10 cal; 0g prot; 0g total fat (0g sat fat); 3g carb; 0mg chol; 0mg sod; 0g fiber; 3g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE
Did You Know?
30
September 2020
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TRADITIONAL CARIBBEAN
Authentic
Irish Sea Moss
PHOTOGRAPHY: PORNCHAI MITTONGTARE
Used by the people of the Caribbean for generations. This treasure from the sea has been cherished for its bountiful heath restoring properties and for boosting sexual prowess and fertility. It was often consumed as a tea to keep ones health up or blended into a tonic with other traditional herbs to increase energy and vitality. Only naturals Authentic Irish Sea Moss is the same botanical form used for generations by the native people of the Caribbean.
For more information visit our website at www.onlynaturalinc.com or call 1-516-897-7001
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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natural gourmet
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
dessert for one Cake-like on top and pudding-like on the bottom. What’s not to like?
I
’ve been experimenting with different versions of keto dieting— and this dessert actually fits into my plan quite well. It’s got zero flour, and is naturally gluten- and grain-free. You can also swap in a no-cal sweetener, such as Stevia or erythritol, if you want to zero out the sugar altogether. But unlike most sugar-free grain-free desserts (which taste like grated cardboard), this one is completely delicious and scarily easy to make. Neither Chef nor I are huge fans of the microwave, but in a pinch it’s really nice to be able to throw a few ingredients together and make a quick, single-serving healthy dessert that really satisfies.
Dark Cocoa
Whenever researchers talk about the benefits of dark cocoa, someone is bound to bring up the Kuna Indians. The Kuna live off the coast of Panama, and they’re unusual because their blood pressure pretty much stays the same throughout their lifespan. And that just doesn’t happen anywhere else. Unlike Americans and Europeans, the Kuna don’t experience the dangerous rise in blood pressure that accompanies aging and increases the risk for heart disease and diabetes. How can this be? Some researchers think it’s the cocoa. Kuna Indians drink about 5 cups of the stuff every day. Cocoa is loaded with compounds called flavonoids, which are also found in cranberries, apples, strawberries, onions, tea, and red wine, placing chocolate in excellent company. In plants, flavonoids provide shielding from environmental toxins, and when we consume flavonoid-rich foods, we absorb a lot of those protective benefits. Flavonoids in cocoa are called flavanols, and cocoa flavanols prevent fatlike substances in the bloodstream from clogging the arteries—which is similar to the action of a baby aspirin. When you reduce the blood’s ability to clot, you also reduce the risk of heart attack and stroke. As a bonus, cocoa also contains magnesium, one of the most important minerals for heart health. Flavanols in cocoa also modulate a compound in the body called nitric oxide, which is critical for healthy blood flow and cardiovascular health. (That’s why beet-juice products are all the rage now—they increase nitric oxide!) In a 2011 study published in the British Medical Journal, researchers found that the highest levels of cocoa consumption were associated with a 37 percent reduction in cardiovascular disease.
NOTES FROM THE CLEAN FOOD COACH Committing to a low-sugar diet can be a problem for chocoholics. One of the solutions is to get good at making your own treats using low-glycemic sweeteners such as erythritol and stevia. The other is to use very-high-quality cocoa powder. Though it costs a little more, stocking a high-quality, rich, dark cocoa will elevate all your goodies, including the lower-carb choices, to a new level. My favorite brand to scratch that chocolate itch is Cacao Barry Extra Brute, so deep it’s almost red and needs very little sweetener added.
32
5-Minute Low Carb Brownie Pudding Serves 1 1 2 1 1 ½ 2 1 3 1
Tbs. coconut oil Tbs. dark cocoa powder Tbs. ground flaxseed tsp. cinnamon tsp. baking powder Tbs. palm sugar (or erythritol, such as Lakanto or Sukrin for sugar-free) egg Tbs. unsweetened almond milk Tbs. dark chocolate chips (or Lily’s for sugar free), optional
1. Melt coconut oil in 4-inch ramekin in microwave, about 20 seconds. Remove from microwave, and tip ramekin around in your hand to coat sides with melted oil. 2. Add ingredients from cocoa powder through almond milk to ramekin, and mix well with fork until blended and smooth. 3. Stir in chocolate chips, if using, and microwave 55 seconds. Allow to cool for a couple minutes to let it set before serving. Per serving: 350 cal; 10g prot; 22g total fat (14g sat fat); 36g carb; 185mg chol; 400mg sod; 7g fiber; 24g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE
FEATURED INGREDIENT:
September 2020
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Organic Health Labs
Carlson
Cardio Complete
DeStress
Advanced cardiovascular multivitamin.
Natural stress relief formula.*
Supports cardiovascular health & optimal wellness.*
Formulated to relieve stress & anxiety, relax the body, and calm the mind & digestive system while increasing focus during the day.*
Promotes circulatory, arterial, & immune health.*
With B vitamins, amino acids, and herbs.
Supports normal muscle contraction.*
Emerald Health Bioceuticals
Endo Omega Vegan Omega formula for the support of your endocannabinoid system (ECS).* Creamy and delicious blend of algal DHA, hemp seed oil, & MCT oil with a café mocha flavor. Helps produce omega-based endocannabinoids, essential to whole body wellness, vitality, and balance.*
Natural Factors
BioCoenzymated Active B Complex Full-spectrum B-Complex vitamins in metabolically active form. Helps metabolize proteins, carbohydrates, and fats and provide the body with energy.* Supports a healthy nervous system and mood.*
Alternascript
Vega
Dark Chocolate Protein Made Simple A simply delicious way to boost your favorite smoothie. Made with 5 ingredients and packed with plant-based protein. Supplies 15 grams of protein per serving. Vegan & gluten-free.
Good Catch
Fish-Free Tuna Naked in Water Experience true tuna texture & taste in a plant-based tuna. Chunk Albacore texture. Supplies omega-3 DHA.
OptiMind
Advanced nootropic designed to support cognitive function.* Helps promote attention & improve retention of new information.* Increases energy levels to support peak performance.* With bacopa, phosphatidylserine, tyrosine, & natural caffeine.
Vegan Rob’s
Plant-Based Puffs Go vegan…for your snacks! Light & airy sorghum based puffs. With nutritious veggie-based ingredients & crunchy good taste. Gluten-free.
Substitute one-for-one for conventional tuna in recipes.
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PLATE CHANGE
ÂŽ
Vitamins + Hydration* in a tasty little package
With 28 vitamins, minerals and nutrients including key electrolytes to help hydration, EcoDrink Naturals is the ideal way to get your daily vitamin needs while you exercise or enjoy your day*. Just pour one packet into a bottle of water & enjoy. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Earth Origins
Magnesium 400mg
Supports calmness & relaxation.* Gold standard chelates from Albion Labs. For maximum absorption and utilization.*
*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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