Akin's Healthy Edge Magazine AUG2019 by HFAI

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August 2019

Boost Your

heart health

The latest word on supplements,

EASY CITRUS-SPIKED GRANOLA for on-the-go summer snacking P. 32

drugs, and more why you should

eat more

BEANS the truth about

Vitamin D

â&#x17E;?

soothing foods to EASE

MIGRAINE PAIN

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plus

Healthy back-to-school strategies 6/26/19 7:52 AM

What’s New Probulin®

My Little Bugs™ Total Care Probiotic These fun bug shaped chewables o er broad spectru digestive support, including probiotics, prebiotics and postbiotics. ach tablet supplies billion cfu billion cfu fro fer ented fruits and vegetables. They support digestive health and balance. ncludes fun bug stic ers inside each pac age

Nature’s Bakery

Fig Bars

Nature’s a ery introduces their e citing, updated pac aging for their ig ars. These bars feature real, sun ripened figs and wholeso e whole wheat, co bined into a convenient, nutritious and delicious snac . These bars a a great option for school lunches or fa ilies on the go. rab a bo of these sweet, but not too sweet, snac s today. egan and non .

MegaFood

Multivitamin Soft Chews uel your whole fa ily with these tasty and nourishing soft chews. ach for ula is ade with vita ins, inerals and added food fro trusted far partners. The iron free en’s and o en’s ultivita ins supply vita ins for energy production, vita in to support already healthy bones, plus a nourishing twist tur eric for en, cranberry for wo en. The ids ultivita in o ers a tasty way for ids to get e tra antio idants that ay be issing in their daily diet.

Hyland’s

4Kids Earache Relief The fast dissolving flavorless soft tablets wor quic ly and naturally to soothe ear disco fort, inor fever and occasional irritability. The arache elief drops wor quic ly to soothe the pain caused by earaches, swi er’s ear, or other types of ear pain. After diagnosis by a pediatrician, use yland’s ids arache elief to relieve the pain that even antibiotics won’t ta e away. or ids ages .

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Emergen-C

Energy+ Gummies t’s energy support, now available in a yu y gu y for ergen nergy u ies help focus your ind with natural ca eine fro green tea, while supporting your overall well being with ita ins and fortifying ita in . t’s the delicious way to support your energy when you’re on the go. elatin free pectin gu ies.

Ground-Based Nutrition

Superfood Protein Rich Chocolate

This convenient all in one nutritional sha e contains an organic blend of plant based proteins, greens, fiber, healthy fats, vita ins, inerals and digestive en y es. The blend of whole food ingredients supplies gra s of ulti source organic plant based protein. No soy, dairy or whey. lus it supplies a full serving of organic greens and superfoods. egan and gluten free. ich hocolate flavor.

Onnit

Recovery Protein nnit introduces an ideal post wor out drin i . The precise blend of recovery protein, colostru , and coconut water o ers the right co bination to help with recovery between wor outs. e p seed provides a well balanced protein profile to co ple ent the goat whey, which is an easier to digest source of co plete protein. AAs further provide support for recovery of uscle tissue. olostru is added to odulate a healthy i une response, while creatine supports uscle health and energy output. oconut water is nown for its ability to pac a hydrating punch, plus it boosts the delicious toasted coconut flavor.

Hemp Fusion

Citrus Ginger Twist Hemp Extract This unique and delicious for ulation puts aT T on he p e tract. This great tasting daily blend includes the e p usion hole ood e p o ple , o ered in a delicious phospholipid atri that renders these powerful ingredients ore available for absorption. nfused in this for ulation are tur eric e tract, ginger e tract, algal oil o ega fatty acid, which support the ndocannabinoid yste .

6/27/19 6:12 AM

What’s New Charlotte’s Web

Hemp Infused Cream Charlotte’s Web expands their popular Hemp line with this Hemp Infused Cream. Nourishing botanicals, including coconut oil, aloe, shea butter , vitamin B5 and arnica, plus full spectrum hemp, combine to take healthy looking skin to the next level. Contains 300 mg hemp extract per ounce. Soothing scent.

Irwin Naturals

2-in-1 Cleanse and Flush This multi-pronged formula is designed to cleanse your digestive tract and eliminate excess matter from the body, plus reduce excess water weight.* The formula features quick-acting Cascara Sagrada to stimulate the bowels, plus soothing and calming botanicals for the GI tract, including lemon balm, marshmallow root and cardamom. Cleansing is further enhanced with full-bodied liver support from milk thistle and antioxidant turmeric.*

Natural Vitality

Calm Capsules Natural Vitality expands their Calm line with Calm Capsules, the anti-stress capsule.* The easy-toswallow capsule contain Magnesium Glycinate, a highly bioavailable form of magnesium, which makes it easier on the digestive system.* Each capsule is enhanced with lemon balm and lavender for an additional “calming experience.”* This formula is vegan and gluten free.

Nature’s Answer

Liquid Marine Collagen Nature’s Answer provides pure fish collagen peptides derived from 100% Norwegian wild cod. The berry flavored liquid provides pure marinc collagen peptides combined with hyaluronic acid, biotin, vitamin C and additional beauty enhancing ingredients.* It is formulated to support hair, skin, nails, bones and joints.* Gluten free.

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Choline Mary Ann O’Dell MS,RD

The Missing Nutrient

Have you heard about choline? If not, then take note! Choline is an essential nutrient that supplies methyl groups needed for many steps in metabolism. It is a vital precursor to structural compounds in every cell in our bodies. It is important for liver health, as choline deficiency can cause abnormal collection of fat in the liver, which results in nonalcoholic fatty liver disease. Choline is needed to produce acetylcholine, a neurotransmitter for memory, mood, and muscle control. It is important for cell membrane signaling, lipid transport and metabolism, as well as for healthy vision. Choline is critical during pregnancy because it is needed for infant brain development and the development of the retina of the eyes. Choline is one important nutrient! While our bodies produce small amounts of choline, we do not produce enough for what the body actually needs, making it an essential nutrient that needs to be consumed in the diet. Adequate Intake levels for choline are 425-550 mg for adults. Choline is found in eggs, liver, beef, roasted soybeans, chicken, and in smaller amounts in cruciferous vegetables and some nuts and seeds. While dietary sources seem to be prevalent, one study in the Journal of the American College of Nutrition concluded that 90% of Americans are not getting enough choline. Another study using NHANES data reinforces this conclusion… that choline is an underconsumed nutrient, and that it can be difficult to get enough in the diet without eating eggs or taking a supplement. So for your liver, your brain, your eyes and your cells, take notice of choline and make sure you are consuming enough of this essential nutrient.

6/27/19 6:12 AM

Arugula, Cherry, and Maytag Salad with Peppered Pecans

p. 31

August 2019

features 18 How to Keep Your Heart Healthy Heart disease continues to be one of the leading killers in the U.S., but being physically fit and eating a heart-healthy diet can cut your risk in half. With that in mind, we’ve compiled the latest research on the best food, exercise, and supplement strategies for heart health.

22 You Don’t Know Beans

Beans are excellent sources of protein and fiber, but they also contain compounds that can interfere with nutrient absorption, irritate the gut, and cause digestive issues. Here’s a look at each of these compounds, and ways to keep them from interfering with your enjoyment of beans.

departments NEWS FLASH

SUPPLIES FOR HEALTHY KIDS

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

A Fresh Look at Vitamin D. The best ways to benefit from the sunshine vitamin.

HERBAL ADVISOR

Meet Fenugreek. This medicinal herb has a long history of use for easing digestive problems, boosting testosterone, helping balance blood sugar, and more.

HEALING EDGE

Give Your Eyes a Rest. The best natural ways to protect your peepers from today’s electronic devices.

EXPERT’S CORNER

Chill Out. Beat the summer heat and quell inflammation with these cooling foods.

ECZEMA

Natural solutions for painful, irritated skin.

Start the school year off right with these simple ways to keep kids well this fall.

AYURVEDA & LIVER HEALTH

Time-tested ways to support your body’s key organ for detoxification.

MAGNESIUM

How to get more of this essential mineral.

PURE BEAUTY

Summer Face Moisturizers. Have worry-free fun in the sun with these hydrating skin savers.

CLEAN EATING

Eat to Beat Migraines. Seven soothing foods that can ease headache pain.

NATURAL GOURMET

Super Spiced Granola. For a quick-and-cool summer breakfast, this recipe can’t be beat.

August 2019

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6/27/19 6:15 AM

NOW

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Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein. That’s the whole idea behind the broad-spectrum nutrition of Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins. From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.

For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture. Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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6/27/19 6:15 AM

editor’s letter All About Beans Many years ago, I worked for a company that published magazines devoted to a range of different collectibles. During my time there, we launched a magazine called Beans! at the height of the Beanie Baby craze of the 1990s. Needless to say, that publication didn’t last long—I think we produced about 18 issues before the Beanie fad went the way of the dodo. The same is true for edible beans. Once touted as wholesome vegetarian sources of protein and fiber, beans have lost some of their luster in recent years with the increasing popularity of legume-free Paleo eating. And, of course, beans have long been known to cause digestive issues for many people. But, as Lisa Turner writes in “You Don’t Know Beans” (p. 22), beans are a nutritional powerhouse, boasting generous amounts of magnesium, folate, zinc, copper, and iron in addition to protein and fiber. Plus, they’re a great source of resistant starch, known to improve insulin sensitivity and lower blood sugar. And, as Turner points out, you can mitigate many of the problematic issues with beans with a few simple preparation techniques and a handful of dietary supplements. So before you put beans on your “avoid” list, check out Turner’s article. You’ll never look at these dietary staples the same way again. 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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952

Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Donna Diamond Riekenberg 818-271-8956 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Marketing Manager Laureen O’Brien 661.857.7240 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Accounting & Billing Yolanda Campanatto 310.356.2248 ycampanatto@aimmedia.com

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry President, Healthy Living Group Jonathan Dorn General Manager, Healthy Living Group Sharon Houghton VP, Audience Development Tom Masterson VP, Production & Manufacturing Barbara Van Sickle VP, Digital Products & Platforms Katie Herrell Vice President, IT Nelson Saenz VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

THE HEALTHY EDGE. Vol. 10, No. 7 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.

August 2019

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6/27/19 6:04 AM

It’s time to focus on eye health.

Get Macula 30+ Right ingredients, right ratios Introducing Macula 30+, the latest in eye health care; formulated by one of the world’s leading research scientists in eye health nutrition to help maintain normal macular density and promote macular health as you age.* A healthy macula is a critical part of the eye for vision throughout life. It is constantly under stress, and as we age, many people develop significant problems that impact their vision. This formula provides the right nutrients in the right ratios to not only fortify the macula but also to support healthy visual performance, which includes the ability to see in low light and the ability to recover from glare.*

Quantum Health now offers a complete line of vision supplements that support eye health at any age. Digital Blue helps filter digital blue light and helps optimize visual performance.* SEE Lutein+ provides nutritional support for healthy eyes.*

Learn more at QuantumHealth.com/macula30

Every purchase helps prevent childhood blindness. * 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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6/26/19 8:29 AM

newsflash

GET THE NATURE FIX Spending at least 120 minutes a week in nature delivers substantial health benefits—including less obesity, heart disease, diabetes, and mental distress—according to a study of more than 19,000 American adults of all ages. By being outdoors in nature, even people with serious health conditions experience improved well-being, and children develop better eyesight. It doesn’t matter whether you spend two hours at the beach or in a forest, or just take a few shorter breaks in a natural environment. A 15-minute walk in a park on your lunch hour, or morning coffee in your garden, will all contribute to your overall health and well-being.

Synergistic Supplements for Brain Health

12 Minutes

Two supplements that are well studied for their individual benefits make a synergistic combo for brain health: Cognizin Citicoline and DHA (docosahexaenoic acid), one of the key components of fish oil. In an animal study, the two nutrients improved mental function after a stroke, and researchers concluded that they may help regenerate brain cells.

The average plastic bag is used for only 12 minutes, according to ReuseThisBag.com, yet plastic kills 100,000 marine animals annually and the toxic chemicals live in oceans for 1,000 years. Only two states—California and Hawaii—have banned plastic bags but some others are taking steps to reduce plastic-bag pollution.

Citicoline is a natural brain chemical that can be taken as a supplement, injected, or given intravenously. It’s used to improve memory and to help treat ADHD, Alzheimer’s, Parkinson’s, and glaucoma, and to aid stroke recovery. It’s prescribed as a drug in Europe, but in the U.S., it’s sold as a dietary supplement. DHA is given to babies to support mental development and is used as a treatment for ADHD in people of all ages. In adults, DHA is used for dementia, vision, depression, diabetes, and coronary artery disease.

How Much Sugar Are You Drinking? Cool drinks taste so good on a hot summer day, but do you know how much sugar is in them? Approx. sugar in grams

Teaspoons

Large colas (32 oz.)

100

Medium colas (16 oz.)

Lemonade (16 oz.)

Sweetened iced tea (16 oz.)

Fruit juice (16 oz.)

Labels list sugar in grams but you can easily convert the amount to teaspoons. If you want to be precise, there are 4.2 grams of sugar in a teaspoon, but you can divide the number of grams by 4 to get a general idea. 6

August 2019

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6/27/19 5:55 AM

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6/26/19 8:36 AM

supplement advisor

a fresh look at vitamin D The best ways to benefit from the “sunshine vitamin”

fter years of being heralded as a beneficial supplement, with many doctors testing blood levels and prescribing supplements to raise them, vitamin D is starting to become a bit controversial. Some doctors are questioning the wisdom of both testing and supplementation. No one disagrees with the fact that vitamin D is essential. Until it began to be added to milk in the 1930s, weak bones (rickets in children and osteomalacia in adults) were major problems. Without enough vitamin D, the body can’t absorb calcium properly, and bones become thin, brittle, and sometimes deformed. In recent decades, studies have found that adequate levels of vitamin D also contribute to many other aspects of health, including:

* Immunity * Heart health * Circulation * Muscle function * Reduced cancer risk

* Healthier babies * Less diabetes * Less osteoporosis * Stable mood * Less inflammation

Conflicting Study Results Despite a clear correlation between adequate vitamin D levels and less risk for many major chronic diseases, results of supplement studies haven’t been completely consistent. Some studies have found that elderly people who take vitamin D suffer from fewer fractures, but others have found no such benefit. Some, but not all, studies show that vitamin D supplements improve levels of blood sugar and reduce winter blues and respiratory infections. Several factors could help explain these inconsistent results. Studies of vitamin D supplements have not routinely tested participants’ blood levels before starting supplementation. Yet, people whose vitamin D levels were high before taking supplements would not be expected to benefit in the same way as those who were deficient at the start. And the different forms of vitamin D found in over-the-counter supplements and prescriptions from doctors don’t all have the same effect, yet studies don’t always identify which form of vitamin D is being tested.

Healthy Tip! Vitamin D is one of four fat-soluble vitamins (A, E, and K are the others). Take with some fat for better absorption.

August 2019

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6/26/19 8:51 AM

By Vera Tweed

One research review examined how various vitamin D supplements affected mortality. It included 56 trials, with more than 95,000 people between the ages of 18 and 107. Elderly people who took vitamin D3 (but not those who took vitamin D2) lived longer. People who took prescription forms of the vitamin (alfacalcidol or calcitriol) did not live longer and ran the risk of hypercalcemia, blood levels of calcium so high that they can be life threatening. Some experts theorize that vitamin D supplementation might increase harmful calcium deposits in arteries, because this effect has been seen in animal studies. However, human studies have found the opposite: vitamin D reduces calcification of arteries.

Form & Function

HOW TO GET ENOUGH VITAMIN D It’s best to get a vitamin D test and take supplements based on results. The Endocrine Society estimates that adults need 1,500–2,000 IU of vitamin D3 daily, in supplements, to achieve and maintain desirable blood levels above 30 ng/ml. Doses recommended by the federal government are lower:

* Ages 0–12 months: 400 IU daily * Ages 1–70: 600 IU daily * After age 70: 800 IU daily To benefit fully from vitamin D, take a vitamin D3 supplement that also contains vitamin K2. In addition, take at least 200 mg of magnesium daily. Vitamin D3 has traditionally been derived from animal sources, but there are vegan forms made from lichen. Because it is fat-soluble, vitamin D is best taken with fatty food.

BODY FAT AND VITAMIN D: Men and women with belly fat, and women with overall excess body fat, have lower blood levels of vitamin D, likely because the vitamin is stored in fat instead of being utilized. In these situations, higher doses of vitamin D are needed for healthy blood levels.

There are two forms of vitamin D in supplements: D3 (cholecalciferol) and D2 (ergocalciferol). Most supplements in VITAMIN D AND KIDNEY STONES: A recent study of healthy people health food stores contain D3. This is the found that taking 1,200 mg daily of calcium with 600 IU of vitamin D3 slightly form made by the human body after sun increased risk for kidney stones. Taking that amount of calcium with 10,000 exposure, and it is absorbed and used IU daily of vitamin D more than tripled the risk. However, other research has more effectively than D2. Supplements found that taking up to 1,000 IU of vitamin D daily did not increase such risk. Magnesium and vitamin K2 may help to prevent kidney stones. prescribed by doctors, however, often contain vitamin D2—made with a process that has been patented by pharmaceutical companies. And vitamin D doesn’t work in isolation in the human body and is most effective with some synergistic nutrients. Vitamin K2: It inhibits calcification of arteries. Vitamin D is often taken with calcium and enhances absorption of the mineral. When taken in high doses, calcium can be deposited in arteries. Taking vitamin K2 with vitamin D helps to get calcium into bones, rather than arteries. Magnesium: Without adequate magnesium, vitamin D is less effective because it’s stored, rather than being used. The American Osteopathic Society estimates that about half of Americans are deficient in magnesium.

Kal D-3 K-2

Dr. Mercola Liposomal Vitamin D3 5,000 IU

Vitamin D Tests: What They Mean Not all experts agree on the optimum level of vitamin D in blood. Between 12 and 20 ng/ml (nanograms per milliliter) is considered sufficient to prevent a deficiency that could cause rickets. However, the Endocrine Society concluded that levels above 30 ng/ml are desirable for optimum function, and by this standard, nearly 8 in 10 American adults lack sufficient vitamin D. Blood levels above 50–60 ng/ml may produce adverse effects.

Rainbow Light Sunny Gummies Vitamin D3 1,000 IU Lemon Flavor

The Healthy Edge

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6/27/19 5:56 AM

herbal advisor

By Karta Purkh Singh Khalsa, A.D., D.N.-C., R.H.

meet fenugreek

This powerful medicinal herb has a long history of use for easing digestive problems, boosting testosterone, helping to balance blood sugar levels, and more

enugreek (Trigonella foenum-graecum) is an ancient spice with a bitter flavor. Although rare in American cooking, the seeds and leaves are used from Western Asia to Northern India in a variety of dishes. The spice has a maple smell and flavor that leads to its use in foods, beverages, confections, tobacco, and as an imitation maple syrup flavor.

Traditional Healing Fenugreek has traditionally been used to stimulate appetite and ease digestive complaints, including heartburn. Recent animal evidence indicates that it increases the production of pancreatic enzymes. The seed contains fibers and mucilage that swell up in contact with water, expanding the bowel contents and stimulating peristaltic activity, making fenugreek a bulk laxative. For laxative use, take 0.5–1 tsp of freshly powdered herb, followed by additional 8 oz. of water, one to three times daily. Gargle with fenugreek seed tea to relieve sore throats and soothe coughs. Traditional uses for this herb include arthritis, bronchitis, and fevers, and as a general male reproductive tonic. With its anti-inflammatory effect fenugreek has been used topically for abscesses, boils, wounds, burns, and eczema. Fenugreek contains cyclic terpenoids, important plant constituents that are among the most significant in herbal medicines. The key cyclic terpenoids, sapogenins and phytosterols, have structures similar to plant and animal steroid hormones, accounting for their potent actions in human metabolism. Some plant sapogenins can mimic or regulate human steroid hormones or hormone precursors. This may account for fenu10

greek’s traditional use for increasing breast milk production. In 2018, a metaanalysis in Phytotherapy Research reported that consumption of fenugreek significantly increased the amount of produced breast milk versus placebo. A 2019 double-blind, randomized trial of a tea containing fenugreek found no adverse events across the 30-day study or the first year of the infant’s life.

Modern Medicine The most researched medical use of fenugreek is in diabetic blood sugar control. Studies demonstrate its benefit in both insulin-dependent (type 1) and non insulin-dependent (type 2) diabetics. Doses as low as 15 mg per day may bring about beneficial outcomes in fasting blood sugar, after meal blood sugar elevation, and overall glycemic control. In one open study of 60 type 2 diabetics, 25 grams per day of fenugreek led to important improvements in overall blood sugar control, blood sugar elevations after a meal, and cholesterol levels. A different open study showed results with only 15 grams of fenugreek daily. In a small single-blind controlled study, patients with type 1 diabetes were given either 50 grams of fenugreek or a placebo twice daily for 10 days. The fenugreek group had significant decreases in their fasting blood sugar. One recent study also showed significant reduction in total cholesterol and triglycerides with a dose of only 2.5 grams of fenugreek twice daily, which can easily be taken in capsules.

While the soluble fiber in fenugreek certainly helps reduce cholesterol and blood sugar levels in diabetics, evidence suggests that a novel compound found in miniscule quantities in fenugreek may also be beneficial. Not found in any mammal tissue, the amino acid 4-hydroxyisoleucine helps increase insulin production. Studies in rats and dogs indicate that the effect is at least in part from a direct pancreatic B cell stimulation. The effect of 4-hydroxyisoleucine also seems to be glucose dependent. The higher the glucose level, the greater the insulin-promoting response. It may also benefit weight loss. Newer research suggests that fenugreek may also have anticancer activity. In one study, cancerous mice injected with an alcohol extract of the seed saw more than 70 percent inhibition of tumor cell growth compared to control animals.

How to Take It You can buy fenugreek seeds in bulk or find it in capsules, tinctures, and teas. For topical use, powder and water are mixed as a paste. For laxative purposes, take 0.5–1 tsp. of freshly powdered herb, followed by additional 8 oz. of water, one to three times daily. Also experiment with this unique herb in the kitchen. With such a rich selection of healing foods to choose from, there should be little problem putting together a menu of delicious medicinal recipes containing this tasty spice.

August 2019

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6/26/19 8:55 AM

healing edge

By Emily Kane, ND, LAc

give your eyes a rest

n today’s always-wired world, it’s more important than ever to take care of our eyesight. And it starts with being smart about screen time. Instead of checking your phone constantly, discipline yourself to check several times throughout the day—not dozens of times. Computer eye strain can often be greatly reduced by adjusting the screen resolution, and also by adjusting contrast so the light isn’t too bright or too dim. Also, position your screen so there’s no glare from other bright light sources. Don’t shine a light at your screen or sit with a window at your back.

Regular Exercise There are many eye exercises that you can do in less than 5 minutes per day. Here are three of my favorites from SuperVision A Daily Program for Exceptional Eye Health by Aadil Palkhivala. 1. Sitting with good posture, upright but relaxed, feet on floor, thighs parallel with floor, belly gently drawn in towards spine, and up towards heart, vigorously rub your palm together for several seconds. The friction will create some pleasant heat. Apply the warm palms of your hands

The best natural ways to protect your peepers

gently to the closed eyelids and allow the Care and Feeding warmth to transfer into the eyeballs. Your eyes need water, as does the rest Let your vision sink into of your body. Drink water first darkness. Relax your eyeballs thing in the morning and until you see no light. This throughout the day, especially will increase blood flow to all during exercise. The only bad Bilberry, a blue-black the muscles around the eyes, time to drink water is during a berry from Europe, is a cousin of the Amerias well as promote healing. meal. Let your digestive juices can blueberry. Repeat as desired. work undiluted on your food. Otherwise, keep sipping pure 2. Keeping your eyes closed, move clear water throughout the day. your eyes in a figure-8 pattern, about 5–10 Your eyes also need a healthy diet of times in one direction, slowly, not causing nutrients that help maintain visual acuity. any strain whatsoever, and then go in the Everyone knows about night vision and other direction. Sometimes it takes a few vitamin A. I recommend 25,000 IUs daily. seconds to be sure you’re really going in the Beta-carotene is a bright yellow-orange opposite direction. Then just rest with the precursor to vitamin A found abundantly eyes closed for a few moments. in nature. Turmeric, pumpkin, carrots, sweet potatoes, and dark leafy greens are 3. Find a window from which you can see all good sources. Eat yellow and orange something at a distance, or go outside. Hold spices, fruits, and vegetables daily. a pencil about 12–14 inches in front of your You can also look for a multivitamin face, keeping shoulders relaxed. Look at that’s targeted for ocular health. In the tip of the pencil, then “jump” your addition to the basics, they usually contain vision to an object in the distance, then taurine, lutein (10 mg daily), zeaxanthin back to the pencil. Jump back and forth (2 mg daily), and bilberry or other darkly quickly but not frenetically. This classic pigmented fruit concentrates (such as eye exercise will strengthen the ocular pomegranate or resveratrol). Taurine is the muscles and improve their flexibility. most abundant sulfur-containing amino acid in the body. Besides promoting retinal health, taurine improves muscle tone, reduces obesity, and is critical for good hearing. It’s found naturally in fish and meat. If you are a vegetarian, supplement 1–2 grams daily (1000–2000 mg). Lutein is a very specific bioflavonoid that is healing to the retina, which is the back of the eye where the rods and cones live. You may need to experiment to find an ocular multi that works for you. Choose a product that contains most, if not all, of the ingredients listed above. Do a “loading dose” of double the recommended intake for 7–10 days. If in 10 days or so the new ocular multi seems to helping, drop down to the recommended dose and assess your progress. Remember that sometimes, not getting worse is progress.

Did You Know?

August 2019

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expert’s corner

chill out

The best foods to help you beat the summer heat

Can food choices help reduce inflammation? —Ryan E., Plantation, Fla.

By Emily Kane, ND, LAc

DRINK YOUR SALAD A simple gazpacho on a summer day is a smart and tasty way to cool off. Just put a variety of fresh veggies, including vine-ripe tomatoes, in the blender with ¼ lime (peel included), mint—my favorite cooling herb—or cilantro, lots of water, and some ice. Then pulverize and enjoy!

That’s an important question this time of year. Many chronic (and acute) diseases manifest with heat: fever, infection, swelling, and inflammation are all signs of excess heat in the body. Dark, concentrated urine is also a sign of heat, and brings me to the first consideration with any “hot” problem. Drink more water. Ideally water, along with herbal teas and kombuchas, will be your main beverages. I never recommend alcohol or caffeinated beverages for improving health. Heat-producing foods, which should be restricted during hot weather or times of “heat”-type illness, include meats, fatty foods (especially food fried in vegetable oil), alcohol, caffeine, and warming spices such as cayenne, garlic, ginger, and paprika. Cooling foods, on the other hand, are watery, juicy, not too spicy, and easier to digest. To keep cool, include more of these foods in your diet:

FRUITS apple, pear, persimmon, cantaloupe, watermelon, tomato, all citrus fruits VEGETABLES lettuce, radish, cucumber, celery, asparagus, chard, eggplant, spinach, summer squash, cabbage, bok choy, broccoli, cauliflower, zucchini

LEGUMES AND GRAINS organic soy milk, soy sprouts, tofu and tempeh, mung beans and their sprouts, alfalfa sprouts, millet, barley, amaranth

OTHER COOLING FOODS kelp and all seaweeds, spirulina, barley grass, kudzu, yogurt, crab, clam, peppermint, dandelion greens, honeysuckle flowers, nettles, red clover blossoms, lemon balm (Melissa), white peppercorn, cilantro, marjoram Spirulina is one of the “coldest” foods, and should not be used in a cold climate, especially in the interior of a landmass, such as, for example, Fairbanks Alaska. Spirulina is perfect as a superfood if you live in Hawaii or Los Angeles. In traditional Chinese medicine, heat is considered a “yang” condition, and can be countered with “yin” remedies—including water. But the very coldest substance in the Chinese pharmacopeia is talc. In many Asian cultures, such as Thailand, moms will pat their babies down with talcum powder at the end of the day to draw the heat away from their skin. Talc can be very effective in 14

reducing hot, sweaty itching. Women need to take precautions that the talc doesn’t drift up into any cavities, where it can be irritating. Because as well as being cold, talc is very hard, like sand. Intuitively we are more drawn to salads and raw food in the summer. This is because eating raw or minimally cooked foods preserves their moisture . You can also simmer, steam, or sprout foods, rather than bake or roast them, in the hot months. Hydrate throughout the day, with particular emphasis on drinking water between meals and during exercise. Eating less will also help you stay cooler, since digesting food requires a great deal of energy and produces lots of metabolic heat

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6/26/19 9:04 AM

Natural Solutions for Irritated Skin: Eczema

BY MARY ANN O’DELL, MS, RDN

RED…ITCHY…IRRITATED SKIN. It is estimated that over 30 million Americans are bothered by eczema, with about 30% of those being children with atopic dermatitis, a form of eczema. Because eczema is an inflammatory condition, common conventional treatment includes the use of topical steroid creams. The issue here is that long-term use can suppress the immune system, and these creams only temporarily reduce symptoms. This treatment does not deal with the cause, what is happening inside the body. A natural approach to eczema works both internally and externally to reduce flare ups and soothe itchy skin.

INTERNAL SUPPORT Take note of anything that seems to trigger an inflammatory response. This could be anything from stress to heat to food intolerances. Try adding more anti-inflammatory foods, including seeds, fish, and colorful fruits and vegetables. Reduce intake of pro-inflammatory foods such as fried foods and heavily processed foods. Be sure plenty of water is consumed to help keep the body and skin hydrated. As bacteria may be involved in eczema, probiotics found in cultured foods may help keep bad bacteria in check. Add kefir or other cultured foods, along with supplemental probiotics with Lactobacillus rhamnosus and/or Bifidobacterium longum to help maintain a balance of beneficial bacteria in the intestinal tract. As a bonus, probiotics can help support healthy digestive function.

TOPICAL SUPPORT For children, an important step is to keep the itch under control and keep the child comfortable, since scratching can worsen the eczema response. Look for natural, gentle cleansers and moisturizers that nourish and heal the skin. Because eczema causes very sensitive skin, avoid harsh chemical-based skincare that may lead to further irritation. Coconut oil applied topically is a natural gentle, soothing moisturizer. For cleansers, stick to soap-free cleansers with soothing ingredients such as colloidal oatmeal. 16

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August 2019

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Supplies for Healthy Kids

BY MARY ANN O’DELL, MS, RDN

AS YOU BUY YOUR back to school supplies, be sure you don’t forget supplies to maintain good health. It’s well known that back to school time can also mean colds take hold, which can spread through the entire family! So stock up now on these supplies to nurture and nourish your kids.

YUMMY HEALTHY FOODS. Always have healthy options available for breakfast and after school. Kids in school should never skip breakfast. Make it easy with plain instant oatmeal, fresh fruit and nuts, or whole grain toast with nut or seed butter. If time is an issue, mix up a shake with plain yogurt, fruit, and green foods powder, or choose a nutritious fruit and nut bar to eat on the go. For the afternoon, make sure plenty of healthy snacks are available at home, including apples and nut butter, pita chips and hummus, carrot sticks, and cheese sticks. Guard against excess sugar intake from sweets, soda, and juices. Excess sugar can weaken the immune system, making a child more susceptible to infections such as colds and flu.

HEALTHY SUPPORT. DAILY MULTIVITAMIN. Add a high-quality daily multivitamin each day. This ensures the basic nutrient requirements needed by growing children are met, especially if there are gaps in the diet. Avoid artificial colors, flavors, and sweeteners by looking for natural multivitamin formulas.

To enhance the immune system and possibly fend off a back-to-school cold, add nutrients and herbs that support the body’s natural defense systems, like vitamin C and elderberry. Probiotics, the beneficial organisms found in yogurt, are also an excellent way to boost immunity and keep bad bugs and viruses in check. For added brain power, consider omega-3s. Omega-3 fatty acid deficiency has been linked to behavior problems in children, so an adequate intake of omega-3s from nuts, seeds, and fish is essential in any nutrition program for children. Supplemental omega3 formulas for children are also available.

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HOW TO

KEEP YOUR HEART

HEALTHY The latest evidence on the best diet, exercise, and heart supplements—even if you take prescription drugs to reduce harmful blood clots, cholesterol, or blood pressure by Vera Tweed

eing physically fit and eating a heart-healthy diet can each cut risk for heart disease in half. Does that mean you’ll be free of heart problems forever if you do both? No one has tested the premise, but you’d certainly be in better health.

Best Foods for a Healthy Heart Despite decades of a low-fat diet being promoted as the answer, recent evidence paints a different picture. In fact, the key drivers of heart disease are sugary and starchy foods, rather than fat. A major U.S. study found that people who get 25 percent of their calories from added sugar (sodas and other sweetened drinks are major sources) are more than twice as likely to die from heart disease as those consuming less than 10 percent 18

of calories from added sugar. Another study found that eating foods that trigger high blood sugar—including sweetened drinks and starchy foods—contributes to atherosclerosis and doubles risk of heart-related death. In contrast, eating more seafood rich in omega-3 fats, non-starchy vegetables, fruits, nuts, and seeds has a protective effect on the heart. A moderate amount of full-fat dairy foods and unprocessed red meat are also good. In other words, aim to eat more vegetables (other than potatoes), more fish and seafood, more fresh fruit, and some nuts and seeds. Some dairy and meat are fine as well. Go easy on grains, because many of today’s dishes are overloaded with them—big bowls of pasta, large buns for burgers and

sandwiches, and pizza with thick crusts are common examples.

Heart-Healthy Exercise When it comes to exercise, spending endless hours on a treadmill is not the most effective regimen for heart health. Activities such as brisk walking or running at a moderate, steady pace have been the standard for improving fitness, but they aren’t the best. An analysis of studies following nearly 1,000 people with heart disease found that interval training— short spurts of intense activity alternated with movement at a relaxed pace—is more effective. Here’s an example: Instead of walking at the same pace for 20–30 minutes, walk as fast as you can for a block and then walk at a slower, more comfortable pace for one or two blocks and repeat the cycle multiple times. Weight lifting is an alternative. A study at the University of Iowa looked at 13,000 people and found that just lifting weights—twice per week—

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reduced risk for heart attacks and stroke by 49–70 percent. Spending more than hour a week on weight lifting didn’t produce any added benefits. The key is to challenge muscles.

Supplements and Drugs Three out of four American adults take supplements, and heart health is a leading reason. However, despite the growing use of drugs to reduce cholesterol, blood pressure, or harmful blood clots, there’s a scarcity of research about how to safely combine these with supplements for optimum benefits. Both supplements and drugs are typically tested in isolation, and warnings about interactions can be unnecessarily alarming. According to the National Institutes of Health, “Concerns about herb-drug interactions are often not based on rigorous research. Most herb-drug interactions identified in current sources are hypothetical, inferred from animal studies, cellular assays, or based on other indirect means.” That said, some drug-supplement combinations can be dangerous. Studies have found, for instance, that St. John’s wort, popular for depression, can reduce drug potency and should not be taken with prescribed drugs unless closely monitored by a physician. Based on research and his clinical experience, Stephen Sinatra, MD, a pioneer in integrative cardiology and author of The Sinatra Solution: Metabolic Cardiology, also recommends avoiding: Licorice with blood pressure drugs, as the herb can raise blood pressure. Extended-release niacin with cholesterol-lowering statins, as the combination can put too much stress on the liver. Specific blood-thinning nutrients and herbs with drugs that thin blood, as the combination could lead to dangerous bleeding. On the other hand, medications can deplete nutrients that are vital for heart health, and the right supplements are essential to counteract such depletions, reduce some drug side effects, and improve heart health and overall wellbeing. Can supplements replace the need for drugs?

Heart-Healthy Supplements for Everyone Whether you take prescription drugs or not, these are Stephen Sinatra’s top supplement recommendations for a healthy heart. Don’t take vitamin K2 if you’re taking warfarin. Otherwise, all these can be taken with blood thinners, statins, and blood-pressure drugs—just let your doctor know about any supplements you take. COQ10: After age 30, take 50–100 mg daily of CoQ10 (preferably Ubiquinol). After age 60, take 100 mg daily. If taking statins, try 100 mg, and if there’s no improvement in the way you feel, take 200–300 mg daily. If you take warfarin, make sure to get regular blood tests and tell your doctor that you’re taking the supplement. VITAMIN K2: After age 50, take 150 mcg daily of the MK-7 form (but not if you’re taking warfarin). FISH OIL: Add the amount of EPA and DHA in a product. Take at least 1,000 mg of an EPA/DHA combination daily. MULTIVITAMIN: If taking medications, take a daily serving of a product that contains no more than 100 percent of the Daily Value (% DV in Supplement Facts) of each nutrient. Otherwise, take any multivitamin of your choice. MAGNESIUM: Take 400–800 mg daily. If you get loose stools, decrease the dosage. CURCUMIN: It reduces inflammation that can damage the heart. The dosage for patented forms (e.g., BCM-95, CurcuWIN, or Meriva) range from 250–750 mg daily; for all other brands, follow label guidelines. RESVERATROL: A strong antioxidant and anti-inflammatory substance found in red grapes and wine, it protects the heart and helps control blood sugar. Take 10–50 mg daily. ASTAXANTHIN: An antioxidant that gives salmon and other seafood their red color, it protects the heart, skin, eyes, and brain. Take 6–12 mg daily. It’s always best to take supplements with food. If you’re taking any medication, take supplements a couple of hours after the drug.

The Healthy Edge

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The Most Studied Heart-Healthy Herb More than 750 studies and scientific articles have documented the benefits of Aged Garlic Extract (AGE) for heart health. Some highlights: AGE slowed the accumulation of arterial plaque by 80 percent and reduced levels of existing plaque, effectively slowing down and even reversing atherosclerosis. When taken for at least 2 months, AGE reduced harmful LDL cholesterol by up to 10 percent. AGE lowered blood pressure by an average of 5.1 mm Hg in systolic pressure (the top number) and 2.5 mm Hg in diastolic pressure. In studies that produced these types of benefits, daily doses have ranged from 1,000– 2,400 mg per day. An average recommended dose for heart health is 1,200 mg daily.

Along with diet and lifestyle changes, perhaps—in some cases. “Certainly there are large numbers of the population with mild to moderate hypertension, for example, or borderline type 2 diabetes, who can certainly come off pharmaceutical drugs with lifestyle changes such as weight loss, eating a better diet, and taking targeted nutritional supplements,” Sinatra says. But, he adds, “Pharmaceutical drugs are life-saving in many situations, especially in heart failure or arrhythmias.” If you’re taking medications, Sinatra emphasizes that it’s vital to tell your doctor about your supplements. If it’s possible that you could reduce or eliminate medications, it’s a process that must always involve your doctor.

combination, magnesium, a low-dose multivitamin (without vitamin K), and CoQ10. However, there have been some case reports of excessive bleeding or reduced drug effectiveness when CoQ10 was combined with warfarin, so its use with the drug should be monitored by a doctor. Anyone taking warfarin routinely requires blood tests, usually every few weeks. Newer blood thinners, such as Xarelto, Pradaxa, or Eliquis, don’t affect vitamin K so there’s no need to avoid it. But the other warfarin cautions also apply to the newer drugs.

Essential Supplements with Statins and Blood Pressure Drugs

Blood Thinner Warnings Blood thinners help prevent harmful clots that can trigger a stroke or heart attack. The oldest blood thinner, warfarin (brand names are Coumadin and Jantoven) works by blocking vitamin K, which is needed to form clots and stop bleeding. Taking vitamin K supplements or eating too many vitamin K-rich foods reduces the drug’s effectiveness. In addition, warfarin should not be combined with supplements that thin blood, says Sinatra, especially nattokinase, ginkgo biloba, garlic, ginger, and vitamin E in doses of more than 400 IU daily. On the other hand, Sinatra says that these heart-healthy supplements should not be problematic: fi sh oil in doses of 1,000 mg daily of an EPA/DHA

EDITOR'S PICKS: HEART-SMART SUPPLEMENTS

Other than St. John’s wort, licorice with blood-pressure drugs, and extendedrelease niacin with statins, supplements should not be a problem with statins and blood pressure medications, says Sinatra. Rather, it’s vital to avoid these nutrient depletions: CoQ10: Statins are known to deplete CoQ10, and the depletion contributes to side effects such as muscle weakness and pain. Taking supplemental CoQ10 can alleviate these symptoms. Drugs to lower blood pressure and blood sugar can also deplete the nutrient. CoQ10 is essential for the heart to produce energy. It reduces fatigue and risk for heart attacks and heart failure. Exposure to pollutants also depletes it, and levels naturally drop as we get older. Vitamin K2: Depleted by statins, vitamin K2 is essential to prevent calcium deposits from blocking arteries and to enhance calcium absorption in bones. For anyone over age 50 who is not taking warfarin, Sinatra recommends taking vitamin K2 in the form of MK-7 (menaquinone-7).

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In addition to keeping your doctor apprised of your supplement regimen, it’s prudent to have your medications reviewed to make sure there are no potential drug-drug interactions.

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YOU DON’T KNOW

S N A E B The truth about legumes by Lisa Turner

Phytates. Beans and other legumes, grains, nuts, and seeds store phosphorous as phytic acid—called phytate when it’s bound to a mineral in the seed. Phytates are an energy source for the sprouting seeds, and also prevent them from sprouting prematurely. But phytates can also interfere with the body’s absorption of minerals, including zinc, iron, manganese, and, to a small degree, calcium. They can also make proteins, fats and starches harder to digest. Use your bean. To deactivate most of the phytic acid in beans, combine them in a large bowl or pot with water to cover by 2 inches, then soak for 8–12 hours. Drain, rinse well, and cook as usual (soaking reduces cooking time). And the upside: phytic acid seems to have some powerful health benefits. It’s an antioxidant, and may bind cadmium, lead, and other heavy metals, preventing their absorption. Foods with high phytic acid content also seem to reduce the risk of breast, prostate, and colon cancer, and may protect against hardening of the arteries.

Lectins, found in high levels in beans and legumes, grains, nuts, and nightshade vegetables such as eggplant and potatoes, are proteins that bind to cell membranes. They act as natural pesticides, protecting plants from insects, fungi, and harmful microorganisms. The problem is, lectins can bind to the intestinal wall, making it more permeable and triggering a condition called leaky gut syndrome, in which partially digested protein and toxins “leak” through the intestinal walls and enter the bloodstream, causing systemic inflammation and other problems. Some even say that lectins are linked with Crohn’s disease, colitis, IBS, fibromyalgia,

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PHOTO THIS PAGE BY PORNCHAI MITTONGTARE

f you’re a fan or a follower of the Paleo diet, you’ve probably heard that beans are second only to grains in their ability to harm your gut, increase your weight, and generally harm your health. But most studies agree that people who eat beans have a lower risk of heart disease, cancer and overall mortality. So are beans friend or foe? As with most things, the truth lies somewhere in the middle. Beans contain a multitude of nutrients. They’re low in fat, high in protein (15–20 grams per cup), and rich in magnesium, folate, zinc, copper, iron, phosphorous, and other vitamins and minerals. And dark-colored varieties such as red, black, and kidney beans are loaded with cancer-protective antioxidants. But fiber is where beans really shine. One cup of navy beans, for example, contains 20 grams of fiber, about 70 percent of the recommended daily value. Beans also contain resistant starch, which encourages the growth of beneficial bacteria, improves insulin sensitivity, lowers blood sugar, reduces cholesterol and triglycerides, and may protect against colon cancer. On the other hand, beans also contain compounds that can interfere with nutrient absorption, irritate the gut, and cause digestive issues. Here’s a look at each of these compounds, and simple ways to keep them from interfering with your continued enjoyment of beans:

and other autoimmune conditions. Use your bean. Thoroughly cooking beans dramatically decreases their lectin content, and also breaks down some of their complex starch into simple carbs, which then bind with the lectins and remove them from the body. Don’t use a slow cooker; the temperature’s not high enough to deactivate lectins. Instead, use a pressure cooker, or boil beans on the stovetop. Fermenting and sprouting can also reduce lectins. But don’t sprout kidney beans; they contain a lectin called phytohaemagglutinin, which can cause severe gastrointestinal symptoms including nausea, vomiting, and diarrhea even in very small doses. Kidney beans should always be thoroughly cooked.

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Makes: 9 cups

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cup green lentils ears white corn, kernels cut off (about 3 cups) 2 cups chopped heirloom tomatoes (about 3–4 medium) ¾ cup chopped red onion (about ½ small onion) 2 cups chopped fresh baby spinach (about 4 oz.) ¼ cup fresh-squeezed lemon juice ¼ cup bold extra virgin olive oil Salt & fresh ground black pepper to taste

1. In large saucepan, bring lentils and 5 cups water to a boil. Reduce heat, and simmer 15–20 minutes, or until just tender and still firm. Rinse well under running cold water, and set aside. (Lentils can be cooked in advance and refrigerated.) 2. Combine lentils with remaining ingredients in large bowl, and toss gently to combine. Serve as a side dish with grilled fish, or heap atop a bed of crispy greens for a main-course salad. Per serving: 186 cal; 7g pro; 7g total fat (1g sat fat); 27g carb; 0mg chol; 201mg sod; 6g fiber; 4g sugars

PHOTO THIS PAGE BY PORNCHAI MITTONGTARE

Protease inhibitors, found mainly in beans, grains, nuts, and seeds, are compounds that block protease, the body’s protein-digesting enzyme, thus interfering with the body’s absorption of protein. Over time, this causes levels of enzymes, especially one called trypsin, to increase in the intestines, and can lead to leaky gut. Soy is especially high in these compounds, and the protease inhibitors in soybeans appear to be more resistant to cooking and processing. Use your bean. Soaking and cooking deactivates most of the protease inhibitors in most beans. Fermentation has been The Healthy Edge

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shown in some studies to completely remove protease inhibitors, especially in soy—so stick with tempeh, miso, and other fermented soy products. On the flip side, some studies suggest that the protease inhibitors found in soy may contribute to their anticancer effects.

Bean Friendly

DIGESTIVE ENZYMES. Look for a digestive supplement formulated specifically for beans, or one that contains alpha-galactosidase, an enzyme that helps break down the complex sugars in beans.

FODMAPS, an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are carbohydrates that are poorly absorbed by some people, especially those who have IBS or other digestive problems. Because they’re easily fermented by gut bacteria, they can cause significant bloating, gas, stomach pain, diarrhea, constipation, and other digestive symptoms in some people. Use your bean. While most beans are high in FODMAPs, chickpeas, lentils, and peas are allowed on most FODMAP diets. Canned beans are lower in FODMAPs than regular beans and, not surprisingly, soaking before cooking can reduce FODMAPs too.

Saponins, found in beans, peanuts, legumes, and other plant sources, are thought to damage the membrane lining of cells, especially in the intestines. When the intestines become more permeable, as in leaky gut, toxins can enter the bloodstream and cause systemic inflammation and other issues. In extremely high quantities, if saponins enter the bloodstream, they can destroy red blood cells. Use your bean. Cooking beans doesn’t reduce the saponin content, but soaking and fermenting do. And, like other so-called anti-nutrients, saponins do have some health benefits. Studies suggest that they decrease blood lipids, normalize blood glucose response, and reduce the risk of cancer.

If beans don’t agree with you, or you just can’t or won’t eat them, be sure you’re including these important supplements in your diet:

FIBER. Beans are extremely high in both soluble and insoluble fiber. Choose a fiber supplement that contains both, and if you’re avoiding beans because of digestive issues, check with your doctor first. B-COMPLEX VITAMINS. Beans are packed with Bs, so if you’re not a legume lover and don’t eat a varied diet, consider supplementing. Sublingual forms are great if you suffer from digestive problems. MINERAL COMPLEX. Beans are an excellent source of magnesium, copper, phosphorous, iron, potassium, and manganese. If you also avoid nuts and seeds, look for a full-spectrum, multi-mineral supplement. Liquid forms tend to be better absorbed, especially if you have digestive issues. PROTEIN. Most of us get plenty of protein, but if you’re a vegan and don’t eat beans, you may need to supplement. Look for protein powders made from sprouted rice, sprouted quinoa, hemp seeds, chia seeds, or artichoke protein.

Beans and Legumes:

What’s the Difference? Legumes are a broad category of seeds that grow in pods. They include beans, peas, and lentils. So beans are always legumes, but legumes aren’t always beans. For varieties where you eat both the seed and the pod—such as snow peas or green beans—the legume is considered a vegetable. And while we call peanuts “nuts,” they’re different from tree nuts like almonds and pecans. Because they’re seeds that grow in pods, they’re technically legumes—but they don’t have the same nutritional profile.

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HE_August19_Feature_Beans_JS.indd 25

6/26/19 9:24 AM

Ayurveda & Liver Health

BY SALLY KARLOVITZ, CN

AYURVEDA VIEWS THE liver as a hot, fiery organ. It performs as many as 500 functions in the body, including protein synthesis, bile production and elimination, iron storage, and detoxification. Detoxification is a critical function of the liver. Food, alcohol, medications, and vitamins…virtually all products absorbed from digestion pass through the liver. Once there, the liver modifies or removes substances that are toxic, reducing the risk for damage elsewhere in the body. Because it acts as a main filter in the body, liver health is critical to optimum health.

DIET & LIFESTYLE SUPPORT Fresh whole foods, pure drinking water, and lemon water, plus regular exercise, promote efficient internal cleansing and detoxification— essential for a healthy liver. The liver responds well to cooling and bitter foods such as kale, beet greens, dandelion greens, and collard greens. Reducing your intake of fatty foods, processed foods, and alcohol can help take a burden off the liver.

HERBAL SUPPORT Several herbs are used traditionally in Ayurveda to support digestion, elimination, and overall liver health. Caper bush root is a cleansing herb that contains phytochemicals that can inhibit inflammation. Mediterranean chicory is valued in Ayurveda as a digestive and cooling herb. It is most commonly used to support the body’s cleansing and digestive processes, stimulating the production of bile and facilitating the removal of the waste product bilirubin from the body. Arjuna plays a protective role in the liver due to its content of antioxidant compounds, including ellagic acid and oligomeric proanthocyanidins. These compounds explain how arjuna can help promote improved antioxidant status in the liver. With traditional practices and herbs, Ayurveda offers a variety of approaches to nurture and nourish your liver so it functions best for your health. 26

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August 2019

HE_Aug2019_26-27_JS.indd 26

6/27/19 5:57 AM

Are You Missing Magnesium? MAGNESIUM IS A MINERAL that has truly been understated, although its role is valuable. This mineral is involved in over 300 biochemical reactions in the body, so its role is nothing less than essential. What can magnesium do for you? Bone Health. Magnesium is most commonly associated with calcium. Magnesium is essential for proper calcium absorption by bones, and 40% of the body’s magnesium content is in bones. Blood Sugar Control. Magnesium is involved in blood glucose control in the body. A recent study found that magnesium intake was low in non-diabetics with metabolic syndrome, and researchers suggested that increasing magnesium intake may protect against insulin resistance. A separate study found that people with the highest intake of magnesium were half as likely to develop type 2 diabetes compared with those who had the lowest intake Heart Health. Magnesium plays an important role in regulating blood pressure and preventing blood clots and stroke. A recent review of research showed that higher intakes of magnesium may cut heart disease risk.

BY MARY ANN O’DELL, MS, RDN

Muscle Relaxation. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Taking extra magnesium in the evening can help you relax and improve your sleep. Energy. Although magnesium helps with relaxation, it can also help with energy. One of the primary roles of magnesium is to stabilize ATP, the body’s energy molecule. Magnesium may help optimize oxygen use so you feel more energized. This may explain why chronic deficiency of magnesium can result in low energy, irritability, and weakness. Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains, but studies show that many Americans don’t get enough of this key mineral in their diets. In addition, numerous medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. Supplementing magnesium offers a good way to fill in the gap. Magnesium is often found combined with calcium in tablet or liquid form, or alone in tablet, capsule, liquid, or powder form. If using a supplement, be sure to look for chelated versions of magnesium, such as magnesium citrate, or gentle-on-the-stomach magnesium glycinate. In addition to oral supplements, magnesium-rich bath salts and topical magnesium oil have increased in popularity as non-supplemental ways to get magnesium in the body.

The Healthy Edge

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6/26/19 9:18 AM

pure beauty A W IW RA N D EN R

By Sherrie Strausfogel

urTmoisturizers summereface yntiu a e B htiw snigeb

Beat the heat—and the sunshine—with these hydrating skin-savers

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6/26/19 9:30 AM

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6/26/19 9:30 AM

clean eating

igraines and severe headaches are one of the most debilitating—and common—ailments in the United States. A Centers for Disease Control and Prevention (CDC) survey found that 20 percent of women and almost 10 percent of men reported having a severe headache or migraine in a three-month period. If you’re one of them, put some relief right on your plate with these seven foods that ease headache pain.

Cherries This sweet fruit contains an array of polyphenol antioxidants shown to reduce inflammation, a major contributing factor in many headaches and migraines. Several studies have found reduced antioxidant activity and increased oxidative stress in patients with chronic migraine and medicationoveruse headaches (a condition caused by overuse of pain-relief drugs). Try this: Blend cherries with coconut milk, vanilla, and honey, and freeze in an ice-cream maker; toss them with balsamic vinegar, grill until tender, and add to a salad of arugula, goat cheese, and hazelnuts; dip whole cherries with stems in melted dark chocolate for an easy, elegant dessert.

Cucumbers They’re 96 percent water, and can help prevent dehydration, a known cause of many headaches. The reason: when the body is dehydrated, the brain temporarily shrinks and contracts, causing pain. In one study, people with headaches reported a significant improvement in pain and overall quality of life when they were hydrated. In addition to cucumbers, celery, lettuce, peppers, and tomatoes are all hydrating foods that contain as much as 94 percent water. Try this: Slice them 30

7 foods that soothe headache pain

crosswise, then top with smoked salmon; blend peeled cucumber with lemonade and mint for a refreshing drink; purée with Greek yogurt, onions, and garlic for a simple cold soup.

Wild Alaskan salmon Like sardines, tuna, mackerel, and herring, salmon is rich in omega-3 fatty acids, shown to decrease frequency of headaches. In one study, lower intake of EPA and DHA—the type of omega-3 fatty acids found in salmon and other fatty fish—was associated with higher frequency of migraine attacks. In another study, 74–87 percent of adolescents who took omega-3 fish oil reported a significant reduction in headache frequency, duration, and severity. Try this: Mix cooked salmon with minced scallions and mashed avocado, and stuff in a taco shell, then top with slaw; sauté smoked salmon, onions, and shredded sweet potatoes into an easy breakfast hash; mix salmon with bread crumbs and seasonings, and grill like a burger.

Swiss chard The magnesium in Swiss chard and other leafy greens can help prevent magnesium deficiency, which is more common in migraine sufferers than in people who don’t have migraines. In one study, patients with chronic migraines reported significant improvement after taking 600 mg of magnesium daily for 12 weeks. Spinach, beet greens, peanut butter, and tofu are also high in magnesium. Try this: Brush whole chard leaves and stems with olive oil, and grill until lightly charred; top a pizza with chopped chard leaves, sautéed mushrooms, and leeks; sauté shredded chard, garlic, and cherry tomatoes, then toss with bucatini pasta and grated Asiago cheese.

Quinoa This gluten-free, grainlike seed is rich in nutrients linked with lower risk of migraines, including riboflavin, magnesium, and iron. The high iron content of quinoa —15 percent of the daily value—can protect against iron-deficiency anemia, which has been linked with migraines. Quinoa is also high in folate, a B vitamin shown to reduce migraine frequency. Try this: Toss cooked quinoa with chopped cucumbers, parsley, mint, green onions, feta cheese, and a light vinaigrette for a gluten-free tabbouleh; sauté cooked quinoa with chopped chard and shallots, then top with a poached egg; cook quinoa, lentils, broccolini, and red onions in a mixture of coconut milk and vegetable broth for a savory soup. Blackeyed peas Like other beans, peas, and lentils, they’re an excellent source of low-fat, high-fiber, plant-based protein. In one study, a vegan diet was associated with reduced migraine pain. In other studies, a low-fat, high-protein vegan diet reduced frequency of premenstrual headaches. Because they also improve blood sugar parameters, black-eyed peas and other legumes can help prevent chronic migraine, which has been linked with insulin resistance. And they’re a good source of headache-busting iron and magnesium. Try this: Sauté black-eyed peas with shredded collards and sliced okra for a Southern-style side; toss blackeyed peas with chopped spinach, chopped red onion, and diced red and yellow peppers; purée black-eyed peas with tahini, olive oil, and garlic for a riff on hummus.

August 2019

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6/26/19 9:34 AM

PHOTO OF SALAD: PORNCHAI MITTONGTARE

eat to beat migraines

By Lisa Turner

Arugula, Cherry and Maytag Salad with Peppered Pecans

Serves 4

Migraine-busting cherries star in this refreshing salad that’s perfect for a light summer lunch or side. ½ 1 1 ½ ½ 4

cup pecan halves Tbs. coconut oil Tbs. coconut sugar tsp. salt tsp. black pepper cups baby arugula leaves

½ 2 3 1 2

cup thinly sliced red onion Tbs. white wine vinegar Tbs. olive oil cup fresh cherries, stemmed and pitted oz. crumbled Maytag or other blue cheese

1. Dry toast pecans over medium-low heat in small pan until just golden and fragrant, 4–5 minutes, being careful not to burn. Transfer to bowl. 2. In same pan, melt coconut oil, and add sugar, salt, and pepper. Cook 3 minutes, until bubbly. Pour mixture over pecans, and stir to mix well. Spread pecans in a single layer on a sheet of parchment, and let cool.

PHOTO OF SALAD: PORNCHAI MITTONGTARE

3. In medium bowl, toss together arugula and onions. Drizzle with vinegar and oil, and toss to mix well. Add cherries. blue cheese, and cooled pecans, and toss gently to mix. Serve immediately. Per serving: 310 cal; 6g prot; 27g total fat (8g sat fat); 13g carb; 10mg chol; 470mg sod; 3g fiber; 8g sugar

➐ Shiitake mushrooms They’re a good source of riboflavin, a B vitamin shown to reduce headache frequency and duration with no side effects. In one study,

patients who took riboflavin reported a significant drop in headache frequency, and were able to decrease their use of antimigraine drugs. Shiitakes are also high in magnesium to ease headache pain. Try this: Sauté sliced shiitakes in sesame oil,

then toss with a honey-miso glaze; finely chop shiitakes, ginger, garlic, and green onions in a food processor, and use as a stuffing for potstickers; simmer whole shiitake mushroom tops and baby bok choy in mirin and tamari. The Healthy Edge

HE_August19_CleanEating_JS.indd 31

6/26/19 9:34 AM

natural gourmet

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

super spiced granola For a quick-and-cool summer breakfast, this simple recipe can’t be beat

ranola fell out of favor for a while, at least with those of us who championed the benefits of a low-carb diet. And for a while—let’s face it—most granola was just candy masquerading as a health food. I even saw some “healthy” granolas in the supermarket that featured high-fructose corn syrup as the second ingredient! But in the past few years, I’ve had a change of heart. This terrific spiced granola is one reason why. In this version, the only grain is oats— which is gluten-free and rarely a problem for most people, even those who generally avoid grains. There’s a little bit of maple syrup, true, but if you use Grade B, it’s got a few minerals in it, and you always have the option of using inulin for a sugar-free (higher-fiber) version. A rich dose of coconut oil (see below) helps to insure that the overall glycemic impact of this granola is moderate to low. Unless you’re on an extremely carb- restricted eating plan (such as a keto diet) there’s no reason not to put a granola of this quality back on your menu. Try it over plain yogurt with fresh summer berries or other seasonal fruit. And it’s perfect to make ahead and eat as an “instant” breakfast for up to two weeks! —Dr. Jonny

FEATURED INGREDIENT:

Coconut Oil

Coconut oil was once damned by health authorities for being a saturated fat. But research over the past decade has discounted the notion that saturated fat causes heart disease, and coconut oil—a textbook example of a healthy saturated fat—is having a second act. The fat in coconut oil is actually a blend of many different fatty acids, four of which are classified as medium chain triglycerides (MCTs). Three of these MCTs are processed in the body similarly to carbs—they’re used almost immediately for energy and the body prefers not to store them. These fatty acids can also generate ketones, which are a source of fuel for the heart, muscles, and brain. The fourth MCT found in coconut oil—lauric acid—is processed more conventionally, but has antiviral and antimicrobial properties. MCTs inhibit bacterial and virus growth, reduce LDL and increase HDL, and increase fat burning. In fact, MCTs are frequently used as a major source of calories in ketogenic diets. In his book, Medicinal Plants of the World, renowned American herbalist James Duke notes that coconut and coconut oil are used as folk remedies to treat more than 35 different ailments from abscesses to wounds. Coconut oil also has substantial antioxidant power. Populations that consume coconut as a major part of their diets are rarely troubled by osteoporosis and heart disease. It’s long been observed that people from the Pacific Islands and Asia whose diets are very high in coconut oil are surprisingly free from degenerative diseases.

NOTES FROM THE CLEAN FOOD COACH Silpats are inexpensive, French-made baking mats composed of fiberglass and silicone. Use in place of parchment paper to better prevent sticking and bottom-scorching with baked goods such as cookies, nuts, or even roasted vegetables. They are long-lasting, heat resistant to 480ºF, and easy to clean—simply wipe down with a soapy sponge, rinse well, and hang dry. They are absolutely perfect for scorch-sensitive dishes like this granola. 32

Easy Citrus-Spiked Granola Makes 10 ½-cup servings 1½ cups whole rolled oats 2 cups roughly chopped unsalted mixed nuts (almonds, walnuts, cashews, and/or pecans) ¾ cup unsalted mixed seeds (sunflower seeds, pepitas, hemp seeds, and/or sesame seeds) ⅓ cup coconut oil, just-melted ¼ cup 100% pure maple syrup (or liquid inulin for no sugar) 2 tsp. ground ginger 2 tsp. ground cinnamon ¼ tsp. sea salt Zest of 1 large navel orange ½ cup flaked coconut ½ cup chopped unsulphured and unsweetened mixed dried fruit (tart cherries, cranberries, blueberries, mango), optional 1. Preheat oven to 350°F. Line large jelly roll pan with parchment paper, and set aside. 2. Combine ingredients from oats through seeds in large mixing bowl. In smaller bowl, whisk together liquid ingredients and spices from coconut oil through sea salt until well blended. Pour liquid ingredients over dry ingredients, and mix well with wooden spoon until thoroughly coated. 3. Carefully transfer mixture to prepared sheet, and spread in even layer. Bake 15–20 minutes, until golden brown, stirring gently every 5 minutes and watching carefully to prevent scorching. 4. Remove, and allow to cool about 10 minutes. Break up, and stir in zest, coconut, and dried fruit, if using, while still warm. Let cool completely, and store in airtight container. Per serving: 410 cal; 10g prot; 31g total fat (11g sat fat); 26g carb; 0mg chol; 100mg sod; 5g fiber; 7g sugar

August 2019

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6/26/19 9:40 AM

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6/26/19 9:41 AM

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* These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This inf ormation is presented as general inf ormation and is not meant to replace medical advice. B ecause persons and circumstances can vary, self treatment may not be right f or you. C onsult a q ualif ied health care practitioner f or advice pertaining to any particular person or case or bef ore beginning any new ex ercise, diet, or supplementation program. U se products only per label direction.

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6/26/19 9:51 AM