EOM Healthy Edge JAN2019 by HFAI

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January 2019

HEALTHY

NEW YEAR

SIMPLE HACKS TO MAKE YOUR LIFE BETTER

10 NATURAL FOODS

TO TAME PAIN & INFLAMMATION P. 30 Can eating more veggies make you

HAPPIER? P. 14

CONQUER INSOMNIA

with MELATONIN

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plus

How to get the most out of your dietary supplements

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What’s New Intelligence Tree

Ayurvedic Herbal Formulas Intelligence Tree Ayurvedic herbal formulas are designed so that you feel the difference. NuEnergy supports optimum stress response with adaptogenic herbs holy basil, ashwagandha, and shatavari.* NuroFocus provides support for calm and focus, supporting mind and body with celastrus (intellect tree), bacopa, and rosemary.*

Dr. Dünner®

Linden Blossom Linden Blossom is a full-spectrum, do-itall herbal supplement for the immune system.* Linden Blossom is picked when it first flowers for optimum potency, and expertly blended with thyme and elderflower for maximum benefits. These ingredients are traditionally used for their immune and respiratory support, as well as their antioxidant, antiviral, and antibacterial properties.*

SilverBiotics™

Advanced Healing Skin Cream Unscented Beautify, heal, and protect your skin daily. This effective skin cream is infused with SilverSol® nano-silver for protection, and enhanced with the moisturizing benefits of hyaluronic acid and coconut oil. Perfect for dry/damaged skin. Safe for adult sensitive skin and for children. Fast absorbing, non-greasy, and fragrance free.

Quantum Health®

Macula 30+™

This effective formula was created by a leading expert in eye health to help maintain normal macular density and promote macular health as you age.* In addition to fortifying the macula, this formula also supports healthy visual performance, which includes the ability to see in low light and the ability to recover from glare.* Contains high potency lutein, zeaxanthin, omega-3, plus vitamins C and E.

Probulin®

Daily Care Probiotic This balanced, once daily Probiotic + Prebiotic features the patent pending MAKTrek® 3-D Delivery System. This advanced system helps to ensure that the beneficial probiotic bacteria have better survival by providing two step acid protection, in-transit buffering, plus additional safeguards.* This Daily Care formula includes 10 Billion cfu per capsule from 12 probiotic strains.

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Charlotte’s Web

Extra Strength Hemp Extract Oil Produced by the Stanley Brothers, this precious hemp extract supplies naturally occurring phytocompounds for this broad-spectrum extract of plant-powered goodness. This formula contains 28 mg of hemp extract per serving, more than twice as much as the Full Strength formula. This extract is an easy addition to smoothies, coffee, or food, or can be taken alone. Mint Chocolate flavor.

EndoMune

Metabolic Rescue This unique prebiotic and probiotic supplement can help improve metabolic efficiency and natural, effective weight loss.* Formulated with 1 billion CFUs of beneficial Bifidobacterium lactis and 600 mg of Xylooligosaccharides (XOS) prebiotic fiber, this formula works as a symbiotic that produces short-chain fatty acids and promotes a feeling of fullness and natural, effective weight loss.* This formula works without any caffeine or stimulants.

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What’s New Jackson’s Honest®

Grain Free Puffs A classic snack is re-born in these Grain Free Puffs. Designed to help you eat more vegetables and fewer grains, these puffs are made with a blend of cassava flour, sweet potatoes, peas, and coconut oil. They do not contain any rice, corn, or vegetable oil. Gluten-free and non-GMO. Choose from Cheesy Cheddar or Sweet Potato.

Love Grown

Almond Sesame Ancient Grain Granola Love Grown introduces a delicious savory granola that isn’t too sweet (only 3 grams of sugar per serving) and is baked with a delicious blend of avocado and coconut oils. Large toasted clusters of ancient grains, a pinch of pink Himalayan salt, plus sliced almonds and sesame seeds make this the perfect topping for your breakfast bowl or a snack right out of the bag! Gluten-free.

Byron Bay Skincare

Body Souffle with Cinnamon & Clove Combining replenishing macadamia and chia seed oil, the light and fluffy Body Souffle body moisturizer leaves your skin feeling soft, silky and velvety smooth. With an enchanting spicy chai aroma, combining the sweet citrus notes of orange with the delights of cinnamon oil and clove, this sensuous blend will invigorate the senses.

Hyalogic

HylaTears™ for Dry Eyes HylaTears™ Lubricant Eye Drops are designed to hydrate and soothe dry eyes. Formulated with hyaluronic acid, this formula provides soothing comfort and long-lasting lubrication, keeping eyes lubricated throughout the day. This exciting new formula maintains the natural moisture balance in your eyes, providing effective, long-lasting dry eye relief.

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Cybele’s Free to Eat®

Superfood Pasta

Cybele’s Free to Eat has reinvented pasta into a clean, wholesome, delicious food that is allergy-friendly, gluten-free, and plant-based. Each flavor supplies up to 25 grams of protein and one full serving of veggies. Green Pasta is made with green lentil, kale, broccoli, and spinach; White Pasta is made with green lentil, cauliflower, and parsnip; and Purple Pasta is made with red lentil, beet, sweet potato, and carrot.

Thrive®

Culinary Algae Oil This everyday cooking oil, made from algae, brings goodness to your heart, your kitchen, and the planet. Thrive Oil is high in beneficial fats and low in saturated fat compared to other cooking oils. Its light, neutral taste lets the fresh flavors of your food shine through, and its high smoke point (up to 485°!) is perfect for sautéing, frying, searing, or stir-frying. Thrive offers a sustainable option in cooking oils, making this a healthy choice for you and the planet.

Lumineux™

Teeth Whitening Strips You don’t need toxic chemicals to get your teeth the shade of your dreams. This kit comes with a 14 day supply of enamel-friendly, dentist-formulated, flavor-perfected Whitening Strips to get your teeth visibly whiter without the sensitivity. These strips are certified non-toxic and can be used daily if desired. Formulated with a patent-pending blend of coconut, sage, and lemon peel oils.

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January 2019

features 18 7 Healthy Hacks to Make Your Life Better

This handful of natural tricks can help you tap into the power of biohacking—the new buzzword for anything that improves mental performance and energy, and “hacks” your genetic makeup for a more vibrant life.

24 Perfect Timing

Fruity Secret Breakfast Bake

When it comes to optimum health, when and how you take your supplements can be just as important as what you take.

p. 32

departments NEWS FLASH

DETOX

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

Melatonin. What you need to know about this safe, effective natural sleep aid.

HERBAL ADVISOR

Adaptogenic Herbs for Stress Relief and More: Part 2. The second part of our two-part series examines four more potent botanicals that can bring your body back to balance.

HEALING EDGE

FAMILY WINTER WELLNESS

Three simple ways to give everyone in your family a better chance to fight off infections.

How to shed those extra pounds you picked up during the holidays.

ENDOCANNABINOID SYSTEM

Science is only just beginning to understand this crucial aspect of the human body.

Hey, Good Lookin’. Three key supplements for healthier hair, skin, and nails.

CLEAN EATING

The Happiness Effect. Can eating more veggies make you happier? The experts say, “yes.”

HEALTHY WEIGHT CONTROL

PURE BEAUTY

13 Cold Sore Remedies. Speed healing with the help of homeopathic medicines, herbs, and more.

EXPERT’S CORNER

Give your body a fresh start in the New Year with these gentle cleansing tips.

10 Foods to Tame Your Pain. Heal the hurt the natural way with these soothing foods.

NATURAL GOURMET

Breakfast Basic. Start your day off right with a hearty dish that contains no sugar or flour.

January 2019

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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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editor’s letter Getting Off to a Good Start Whether you’re a fan of New Year’s resolutions or prefer to skip the usual hoopla altogether, January is a great time to recommit yourself to living a healthier lifestyle. And this issue of The Healthy Edge is geared toward helping you on your way to a happy, healthy 2019. If holiday overindulgence left you feeling like you’re already off on the wrong foot, check out “Detox: A Clean Start,” (p. 17), and “Healthy Weight Control,” (p. 26), for safe, natural ways to rid your body of toxins and shed those extra pounds. If you just need to tune up your health regimen a bit, check out “Perfect Timing,” (p. 24), for an in-depth look at seven foundational supplements to ensure that you’re getting the optimum health benefits, and “The Happiness Effect,” (p. 14), for another great reason to eat more veggies (spoiler alert: they make you happier). “Hey, Good Lookin’,” (p. 28), can help you put your best face forward in the New Year with three key supplements for healthier hair, skin, and nails. And “Melatonin,” (p. 8), and “10 Foods to Tame Your Pain,” (p. 30), offer natural remedies for two of the most common health issues of our modern world— sleeplessness and pain—to help get your 2019 off to a soothing start.

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 Vice President & Managing Andrew Amil Director, HLG

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

Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Accounting & Billing Yolanda Campanatto 310.356.2248 ycampanatto@aimmedia.com

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

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

THE HEALTHY EDGE. Vol. 9, No. 12 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.

January 2019

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BREATHE

BETTER Xlear with Xylitol • Cleans • Moisturizes • Protects

#imXlear

Healthy breathing starts with a clean nose. This winter stay drug-free by using Xlear Nasal Spray in your daily hygiene routine. Xlear keeps the nose moisturized and clean and clear of bacteria, viruses, and other contaminants for truly healthy breathing. Go to xlear.com to learn more.

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ANY ONE (1) XLEAR® PRODUCT

MANUFACTURER’S COUPON EXPIRES 12/31/2019

CUSTOMER: REDEEM ONLY BY PURCHASING THE BRAND AND SIZE INDICATED. MAY NOT BE REPRODUCED. VOID IF TRANSFERRED TO ANY PERSON, FIRM, OR GROUP PRIOR TO STORE REDEMPTION. LIMIT ONE COUPON PER PURCHASE. RETAILER: XLEAR INC., WILL REIMBURSE YOU THE FACE VALUE OF THIS COUPON PLUS 8 CENTS HANDLING IN ACCORDANCE WITH OUR REDEMPTION POLICY (COPY AVAILABLE UPON REQUEST). CUSTOMER MUST PAY ANY SALES TAX. SEND COUPON TO: XLEAR, MANDLIK & RHODES, PO BOX 490 DEPT. #1112, TECATE, CA 91980 CASH VALUE: 1/100 CENT. XL EAR.COM

0700596-008611

S A V ES A V E

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newsflash

CUTTING CARBS BOOSTS CALORIE BURN

Losing weight is challenging, and keeping it off is even harder. But a new study sheds light on a path to success. Researchers at the Harvard-affiliated Boston Children’s Hospital tested three different diets for maintaining weight loss and found that restricting carbs works best because it increases natural calorie burning and helps to control hunger. The study enrolled 164 people, ages 18 to 65, who had recently lost 10 percent of their body weight, and for the next 20 weeks, put them on one of three diets: a high (60 percent), moderate (40 percent), or low (20 percent) carbohydrate diet. All diets contained the same number of calories. People on the low-carb diet burned 209–278 more calories per day than those on the high-carb diet. The difference was even greater among those with the highest insulin levels at the start of the study: up to 478 more calories per day. Hormone tests showed that the low-carb diet also lowered levels of hunger hormones.

77%

A study of more than 25,000 American men and women, age 50 and older, has found that taking fish oil daily dramatically reduces risk for heart attacks. Risk dropped by 77 percent among African Americans, 40 percent among others who ate less than 1.5 servings of fish per week, and 28 percent among the rest.

how to get enough exercise It may be easier than you think to stay fit. The latest guidelines recognize that any amount of moderate to vigorous physical activity during your day—even a few minutes here and there—will enhance your health. Walking to do errands, vacuuming, dusting, climbing stairs, or cleaning out a cluttered closet or garage could be moderate or even vigorous. This is how much activity it takes to improve health: Adults: 150 minutes of moderate to vigorous aerobic activity per week (which averages out to 21.5 minutes per day) plus muscle strengthening movement twice a week.

KNITTING is as relaxing as YOGA Knit for Peace, a British charity, surveyed over 1,000 people who regularly knit, and found that not only is the craft as relaxing as yoga but it also: Lowers blood pressure Reduces depression and anxiety Distracts from pain Reduces loneliness, when done in a group Reduces dementia Increases well being

* * * *

In the Middle Ages, before machines were invented, men did the knitting and formed guilds (unions of the day) that didn’t admit women. Today, more men are knitting as a hobby.

* *

Ages 6 – 17: 60 minutes of moderate to vigorous activity every day.

January 2019

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supplement advisor

melatonin

When and how to use this potent natural sleep aid

Timing is equally important. “If you take melatonin as your body is starting to naturally produce it, you can potentially jumpstart the system and get it to start producing melatonin a little faster,” Grandner says. “Your whole clock is going to shift.” Melatonin generally starts to rise about two hours before you go to sleep, although the exact time varies from person to person. When taking a melatonin supplement:

first heard of melatonin in the mid1990s after complaining to a friend that I wasn’t a morning person. “Take melatonin,” she said, as though it was the most obvious thing in the world. At the time, a Newsweek cover was touting the supplement as a magic sleep bullet, and prominent signs in windows of health food stores proclaimed, “We have melatonin.” Excited that I might become one of those people who savors watching the rising sun, I started taking it—but not for long. I did fall asleep and wake up earlier, but after a few days, I was living in a mental fog, something I’d never experienced before. When I stopped taking the supplement, the fog lifted and I decided that sunrises are overrated after all. Fast-forward to my interview with Michael Grandner, PhD, sleep expert at the University of Arizona in Tucson, and I understand what happened in my personal melatonin experiment. With no clue about how to use it, I took too much, and I took it at the wrong time of day.

* Start with 0.5 to 3 mg. If you experi-

How It Works

“The body has many different 24-hour or daily cycles that regulate everything from cellular metabolism to insulin function and hormone secretion,” says Grandner. “The main function of melatonin, from a circadian perspective, is to signal the body that it’s nighttime.” Unlike many other sleep aids, melatonin is not a sedative. It’s a hormone that our bodies produce at night. Supplements can boost our natural levels and help get our body clock on track.

Supplements “Melatonin isn’t like a drug, where a higher dose is more effective,” says Grandner; “If anything, lower doses tend to be more effective.” He recommends 0.5–3 mg per day, although some people may benefit from larger amounts. 8

By Vera Tweed

* * *

ence side effects, such as grogginess or a headache, reduce the dose. Take melatonin about two hours before you want to go to sleep. If it doesn’t work as you hoped, try taking it a bit earlier or later. If you tend to wake up during the night, try a sustained release melatonin supplement. Enhance your own nighttime melatonin production by getting morning light, which has a more beneficial effect on your body clock than daylight later in the day. For about two hours before bedtime, stay away from digital screens and other bright lights, which suppress melatonin production.

Food Sources You can increase your body’s melatonin levels by adding a few key foods to your diet. Montmorency tart cherries are the richest food source of melatonin, according to an analysis by the University of Texas Health Science Center in San Antonio. A British study of 20 people found that drinking tart cherry juice significantly raised melatonin levels and improved sleep, compared to a placebo. At Louisiana State University, researchers found that drinking 8 oz. of Montmorency tart cherry juice in the morning and again 1–2 hours before bedtime, increased sleep time by 84

minutes among people with insomnia. Although juices contain smaller amounts of melatonin than supplements, they can exert beneficial effects on sleep. Finnish researchers who examined how nutrition affects melatonin noted, “Some nutritional factors, such as intake of vegetables, caffeine, and some vitamins and minerals, could modify melatonin production but with less intensity than light, the most dominant synchronizer of melatonin production.” They identified B vitamins, zinc, magnesium, and omega-3 fats as nutrients that support healthy melatonin levels. The precursor to melatonin is serotonin, a neurotransmitter that comes from the amino acid tryptophan. Try tryptophan (or 5-HTP, which is produced from tryptophan) in supplement form. It’s a safe and effective natural remedy for sleep.

Paragon Plus Melatonin Dots 1 mg

Solgar Liquid Melatonin 10 mg

Utzy Naturals Micro Melatonin 250 mcg

January 2019

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herbal advisor

adaptogenic herbs for stress relief and more: part 2 These body-balancing superstars can help take the edge off stress, boost energy, improve sleep, and much more

tress is a normal part of life, whether triggered by traffic, annoying people, travel, financial or business issues, major life changes, challenging physical demands, or exposure to toxins. But beyond a certain point, it can do more than set our nerves on edge. Stress can make us tired, irritable, depressed, or anxious. It can disrupt sleep and hormone balance, give us heartburn or a headache, provoke cravings, and make it easier to catch a cold or the flu. Rather than addressing specific symptoms, one category of herbal supplements, adaptogenic herbs, bolsters our natural ability to deal with stress and rebalances whatever went out of whack, regardless of the trigger. In traditional Chinese medicine and Ayurveda, they were called tonics or elixirs because of their wide-ranging benefits. Today, adaptogens are prized for their ability to restore harmony among the processes that drive our bodies on a daily basis, offering a rejuvenating, holistic path to wellness. In part 2 of our look at these potent herbs, we profile four more of the most popular adaptogens and how you can benefit from their use.

Ginseng This well-known, but often misunderstood, herb has been shown in human studies to have a long-term anti-stress effect; to improve physical and mental performance, memory, and reaction time; and to enhance mood. Ginseng increases physical working capacity in humans in many ways, including stimulating the central nervous system, and lowering blood pressure and glucose levels when they’re high and raising them when they’re low. A preparation of Asian ginseng was tested among 232 chronically fatigued people. Those who took the supplement showed improved energy, better concentration, and less anxiety. A double-blind study tested the effect of ginseng on reaction time during exercise. Fifteen 19-year-old soccer players exercised until exhaustion. Ginseng improved their reaction time at rest and during exercise, and improved psychomotor performance during exercise without affecting exercise capacity. Recently, Korean scientists studied whether ginseng extract would influence exercise-induced muscle damage and inflammation responses. Eighteen male college students took ginseng or a placebo and then performed a high-intensity running task. Inflammation

markers were significantly decreased during the recovery period and plasma glucose and insulin responses reduced markedly. These results suggest that ginseng could reduce exerciseinduced muscle damage and inflammatory responses. Ginseng is generally indicated for daily, consistent use in moderate doses. “Ginseng and other adaptogens work best after one to three months of moderate use by regulating hormone levels and other biological functions to protect against the damaging effects of chronic stress,” says herbalist Christopher Hobbs, author of The Ginsengs. Follow label instructions for dosage. Try: Paragon Plus Ginseng SenseiBlend

Eleuthero Practitioners of traditional Chinese medicine have recommended eleuthero (aka Siberian ginseng) to boost energy and vitality for more than 2,000 years. And modern science has uncovered that the herb contains a treasure trove of beneficial constituents. A recent review paper pointed out that a great number of chemical, pharmacological, and clinical studies on eleuthero have been carried out worldwide, and considerable pharmacological experiments have persuasively demonstrated that the root possesses anti-stress, anti-inflammatory, and liver-protective activities. A paper in the Journal of Ethnopharmacology concluded that the active constituents, eleutherosides, help to alleviate both

January 2019

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By Karta Purkh Singh Khalsa, RH

physical and mental fatigue. In one study, a 20-day course of eleuthero tincture caused a decrease in the blood coagulation induced by intensive physical activity, and the herb increased energy capacity and rehabilitation among athletes. German Commission E, the standard for European herbal uses, lists eleuthero as a “tonic for invigoration and fortification in times of fatigue and debility, or declining capacity for work and concentration, also during convalescence.” Use 2–3 grams per day as a powdered root in capsules. Try: Kyolic Brain Memory

Cordyceps Cordyceps is one of the most unusual substances found in herbal medicine. The fungus grows on moth caterpillar larvae. The mycelium invades the carcass of the insect, converting the flesh slowly into fungal material. The end product is a mushroom-like construction in the exact shape of the bug. This form of fungus is found only in the harsh high altitude environments of southwestern China, Nepal, Tibet, and isolated localities in Norway, Finland, and Sweden. Wild cordyceps is rare, and extraordinarily expensive. The source of medicinal fungus in most modern supplements is from mycelium grown in a controlled environment, on soybeans or similar nutrient source, making the medicine much more available and affordable. In traditional Chinese medicine, cordyceps has been used for approximately 1,500 years. It is classified as a general health tonic, with all the usual adaptogen qualities. The main claim to fame for cordyceps is increasing stamina. For example, the swimming endurance capacity of mice that took cordyceps tea was prolonged from 75 to 90 min. It also reduced stress-induced high cholesterol levels in rats. This was

confirmed in a study published in the Journal of Ethnopharmacology, where cordyceps lengthened swimming time, while reducing levels of toxic exercise waste products. In humans, cordyceps was shown to produce improvements in fatigue, dizziness, cold intolerance, tinnitus, frequent nighttime urination, and memory loss in elderly people at a dose of 3 grams per day. Cordyceps has a number of qualities to recommend it for cardiovascular benefits. It lowered cholesterol in animals fed a cholesterolenriched diet in a Korean study. A daily dose of 3–4 grams improved quality of life in a study of 64 chronic heart failure patients. Chinese scientists say that the mycelium lowers blood sugar and increases insulin sensitivity. In Chinese research, rats taking the fungus had less liver damage and subsequent fibrosis when exposed to a toxin. Cordyceps is strongly associated with increased sexual function. In-vitro research found that cordyceps increased 17-beta-estradiol, a type of estrogen vital to fertility, in human cells. In animals, it significantly stimulated testosterone production. Most practitioners recommend taking 2–3 grams daily with meals, although Chinese doses are 3–12 grams per day. It may be one or two months before you

will see the benefits of cordyceps, as it tends to take effect slowly. Try: Pure Essence Labs MyPure Cordyceps 4X

Licorice Rich in both saponins and flavonoids, licorice root is anti-inflammatory that also enhances immune system functioning. Additionally, licorice is a potent liver herb, assisting the liver’s role in hormone balance and detoxification. Licorice has long been used in Ayurveda to help improve eyesight, strength, sexual potency, and libido. Like many adaptogens, licorice is thought to enhance the effects of other herbs, so it is widely used in combination formulas. The generally recommended dose is 500 mg per day. Try: Solaray Licorice Root The Healthy Edge

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healing edge

By Mark Stengler, NMD

13 cold sore remedies Speed cold sore healing with the help of homeopathic medicines customized to your symptoms

he herpes family of viruses includes more than 70 known members. One of the most common is herpes simplex 1 (HSV-1), which causes small, irritating, fluidfilled blisters or eruptions on the skin and mucous membranes. The initial symptoms of a cold sore include burning and tingling sensations around the edges of the lips and nose, where itchy, painful blisters and/or small red pimples form within a few hours. They usually dry and crust over within 8â&#x20AC;&#x201C;12 days after the onset. Homeopathic medicines, which focus on enhancing the immune system, can often greatly reduce healing time. Pick the remedy that best matches your symptoms. For acute herpes outbreaks, use a 30c potency four times daily. For chronic herpes infections, take a 6x, 12x, 6c, 12c, or 30c twice daily for two weeks to see if there are any positive results. After you notice improvement, stop taking the remedy, unless symptoms return. Consultation with a homeopathic practitioner is also advised. Arsenicum album is for people with cold sores who have symptoms of burning herpetic lesions that feel better with warm applications and warm drinks. They tend to feel anxious and restless. Hepar sulphuris is for very painful and sensitive mouth sores. The lesions feel very sensitive and are aggravated from cold drinks and cold air. The person feels chilly and irritable.

L-lysine: 1,000 mg three times daily between meals for an acute breakout. For preventive purposes, use 500 mg two or three times daily between meals.

Mercurius solubilis or vivus is helpful when bleeding gums, a thickly coated tongue, heavy salivation and drooling, and offensive breath accompany the cold sores. The lesions burn and are worse at night. Natrum muriaticum is a specific remedy for cold sores that break out from sun exposure, fever, or emotional stress. The lesions are often near the lips. The corners of the mouth are often cracked as well. There is often a strong craving for salty foods. This remedy is also used for cases of chronic genital herpes. The person has a tendency toward depression and avoids he sun. Rhus toxicodendron is helpful for painful, swollen, itchy vesicles that burn and break out quickly. The person feels restless. Symptoms are worse from the cold or the damp. Sulfur is a useful remedy for red, inflamed, itchy, and burning hepatic lesions. Symptoms are better from cold applications or ice-cold drinks. People who require this remedy are very warm, with a great thirst for cold drinks. Herpes nosode is a remedy that stimulates an immune response to the herpes virus. It can be used for both oral and genital herpes, and it is also used to prevent recurrences. Take a 30c potency three times daily for three days.

Clear Cold Sores, Shingles & UTIs

Hylandâ&#x20AC;&#x2122;s Canker Sore Healing Dots

OTHER HELPFUL THERAPIES FOR COLD SORES

Lemon balm extract: Apply a lemon balm topical cream four times daily to the affected area. Lomatium root: Take 1 ml or 500 mg four times daily for acute outbreaks. Lomatium root has immuneenhancing and antiviral properties. Propolis: Apply propolis tincture or ointment four times daily to the affected area. Vitamin C: Take 1,000 mg, along with 500 mg of bioflavonoids, three times per day. Zinc: Take 30 mg twice per day, along with 3 mg copper. Topical application of zinc sulfate has been shown to reduce the recurrence of herpes outbreaks.

January 2019

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expert’s corner

By Melissa Diane Smith

the happiness effect Increased satisfaction with life is a little-known benefit of eating more fruits and vegetables

My mood hasn’t been good for quite a while, and I’d like to start the new year on a brighter note. I’m wondering: Is it possible to change my diet so that I become a happier person? —Veronica W., Portland, Ore.

We’ve all heard that we should eat our fruits and vegetables because they’re “good for us.” Studies have long shown that the risk of cancer and heart attacks are greatly reduced by a regular intake of these foods. Now science has found another reason to consume more fruits and vegetables: Eating enough of them boosts happiness and could make us happier people.

Satisfaction-Boosting Results In a study published in the American Journal of Public Health , researchers asked more than 12,000 people about how many fruits and vegetables they typically ate—once in 2007, and again in 2009. The subjects also rated their overall life satisfaction on a scale of 1 to 10 during both of those surveys. Researchers looked at how each person’s fruit and vegetable consumption and happiness changed over those two years, and found that with each extra serving of fruits and vegetables people ate, the happier—or more satisfied with life—they felt. In fact, those who switched from eating almost no fruit and vegetables to eating eight portions of fruits and vegetables a day experienced an increase in satisfaction and well-being equivalent to what an unemployed person feels after finding a job. And the relationship between higher levels of life satisfaction and increased fruit and vegetable intake persisted even after the researchers accounted for changes in the people’s income or other life circumstances. While previous research has shown that eating more fruits and vegetables 14

leads to improvements in people’s physical health, these benefits typically occur over a long period of time. Individuals should take heart that there is a relatively quick psychological payoff from adopting healthier eating habits. “People’s motivation to eat healthy food is weakened by the fact physical health benefits accrue decades later, but well-being improvements from increased consumption of fruit and vegetables are closer to immediate,” the researchers concluded.

Possible Reasons for the Benefit It’s not clear why eating more fruit and vegetables is associated with greater levels of life satisfaction, the researchers said. One recent study links greater levels of carotenoids, found in some fruits and veggies such as carrots, to higher levels of optimism. It’s also possible that eating more fruits and vegetables changes gut flora (the good and bad bacteria in the gut) in a way that improves brain chemistry. Past research also suggests that there’s a link between B vitamins—found in spinach, Brussels sprouts, and oranges— and serotonin production, one of the chemicals in the brain that helps produce a happy mood. This Australian study focused on the psychological effects of eating fruits and vegetables over two years. However, positive effects from fruits and vegetables on well-being may occur quite quickly. A previous study in 2013 found that a high level of fruit and vegetable consumption appears to result in greater emotional well-being the very next day.

Emphasize More Veggies Than Fruits The study was run in some Australian states in conjunction with the “Australian Go for 2&5 Campaign,” which promotes the consumption of two portions of fruit and five portions of vegetables every day. This is a good general guideline for everyone. One serving equals half a cup of fresh, frozen, or unsweetened canned fruits and vegetables. However, bear in mind that fruit is high in fructose, which in excess can lead to insulin-related health problems. So, some people experience better health when they eat less than two portions of fruit per day.

January 2019

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Family Winter Wellness: 3 Steps to Boost Immunity BY MARY ANN O’DELL, MS, RDN DURING COLD & FLU SEASON, it seems like everyone gets sick! What can you do to keep yourself and your family well? Here are my top tips to keep your immune system strong, giving you and your family a better chance to fight off infections. Nourish & Hydrate Your Body. Make sure you keep healthy choices at home for the whole family. Nuts, seeds, antioxidant-rich fruits, and veggies can all help nourish the body. Watch your kids to make sure they keep sugar in check, as excessive sugar can weaken the immune system. The other big key in wellness is staying hydrated. Instead of soda, keep still water, sparkling water, and tea at home to keep everyone hydrated.

and adults. Research has shown that elderberry enhances immune function and may help fight influenza (flu) and colds, while oregano oil is a powerful antimicrobial that is effective with upper respiratory and stomach challenges. Be proactive in your approach to help your family stay well all winter season.

Fight the Bad with the Good. Probiotics, the good bacteria in the intestinal tract, enhance digestion and support overall immune health, keeping bad bacteria and viruses from taking hold in the body. Probiotics can be helpful both for kids and adults. Probiotics are commonly found in cultured yogurt, kefir, fermented milk, miso, tempeh, and other cultured foods. Add Immune Boosters. Keep immune support formulas on hand to boost defenses during cold and flu season. Look for formulas with ingredients such as vitamin C, elderberry, oregano, or any combination of these. Vitamin C has anti-viral properties making daily use of vitamin C essential for healthy immunity for both kids

Hyland’s

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January 2019

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Detox: A Clean Start BY SALLY KARLOVITZ, CN DID YOU INDULGE a little too much over the holidays? Do you want a detox for a fresh start for the new year? Although our bodies have organs and systems to eliminate toxins and waste, the amount of chemicals in our foods, water, and air can be overwhelming to our bodies. Fortunately, much can be done to naturally support the body’s elimination systems.

1. Set aside time for a cleanse. It can be as little as one day or as much as 2–3 weeks. You should not need to take time off from normal daily work or activity, but it is important to eat light, fresh foods that are not processed and to drink plenty of pure water. For exercise, choose lower impact activities and stretching, such as yoga or walking, but working up to a sweat is good!

2. Increase fiber intake. Psyllium husks, flaxseeds, and fruit pectins are excellent sources of natural plant fibers that support the overall health of the intestinal tract. Fibers help bind to toxins and move them through the waste stream. As stated above, be sure to drink plenty of water, especially when you’re increasing fiber intake.

3. Use detox and support herbs & nutrients. NAC is a powerful antioxidant and liver detoxifier. NAC has been

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The Healthy Edge

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HEALTHY HACKS

TO MAKE YOUR LIFE

BETTER

January 2019

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A handful of natural tricks can help you tap into the power of biohacking—the new buzzword for anything that improves mental performance and energy, and “hacks” your genetic makeup for a more vibrant life by Lisa Turner

lectrical muscle stimulation, cryotherapy at -250°F, headbands that encourage blood flow to the brain, they’re all part of the new world of biohacking, a movement that aims to “hack” biology with the goal of quickly and dramatically improving performance, thoughts, behaviors, and vitality. In some cases, the practices are so extreme— magnets surgically inserted into the fingers, wireless tattoos that track vital body stats, mini computers implanted under the skin, injecting genes to promote muscle growth—that there’s talk of regulating biohackers. But you don’t need to go to those lengths; just try these simple tips that anyone can do at homes.

The Healthy Edge

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Intermittent Fasting This is especially helpful if you feel as if you’ve tried everything to lose weight, heal digestion, and balance blood sugar, and the results have been less than satisfactory. Intermittent fasting involves restricting or eliminating food in a very specific pattern, which creates a process called autophagy—the body’s survival response to perceived starvation. In autophagy, the cells appear to clear out waste more efficiently, the net result being protection from disease, reduced inflammation and oxidative stress, enhanced cellular energy, and even an overall resistance to aging. Other studies suggest that intermittent fasting also improves digestion, balances blood sugar, promotes weight loss, and normalizes sleep. One way to do it: alternate-day fasting, in which you fast or reduce caloric intake to 500 calories every other day, with normal eating on non-fasting days. Or try time-restricted eating—sometimes called the 8-hour diet, or 16/8 fasting— in which you limit eating to a set number of hours. For example, you might stop eating at 6 p.m. and then not eat again until 10 a.m. the next day. Of course, this method assumes that you’re following a clean, whole-foods diet based on abundant vegetables, lean protein and healthy fats. It won’t work if you’re bingeing on hamburgers, French fries, and brownies on your “normal” eating days.

Go Dark Looking for a quick, effective way to improve mood, focus, and stamina? Sleep better. Not necessarily more—just better. During sleep, the body repairs cells, consolidates memories, and flushes out toxins associated with neurodegeneration. Start by turning your bedroom into a sleep cave; total darkness affects melanopsin in the eyes, pigments in the retina that impact the circadian rhythm—the body’s biological clock that regulates sleep/wake cycles. Invest in blackout shades or curtains, install low-wattage light bulbs, unplug any electronics that emit LEDs, and be sure the room is temperature controlled. Optimal sleep temperature is between 60 and 68 degrees. Additionally, earplugs and an eye mask can help shut out light and sound, or use a white noise machine. Disengage from electronics at least two hours before bed—the blue light they emit has been shown to disrupt sleep—and dim lights. Studies show that exposure to electric light before bedtime suppresses the production of melatonin, a hormone that promotes sleep. And try a sleep promoting supplement stack that includes melatonin, tryptophan, GABA, and magnesium.

Shake It Up The fastest way to boost your workout and smash plateaus? Whole Body Vibration training (WBV), a system that involves sitting, standing or working out on a machine with a vibrating platform. The intense vibrations from the machine activate motor neurons in the spinal cord and force the muscles to contract and relax dozens of times each second. The end result, according to some studies, is increased strength, 20

improved stability, and possibly enhanced weight loss. A recent study found that WBV might be just as effective as exercise at combating negative consequences of obesity and diabetes. It also suggested that WBV could help prevent bone loss. Most health clubs and gyms have vibration plates or machines, so work with a qualified trainer to set up a regimen that works for you. Or check out WBV machines for home use. Affordable options include the Pinty, Confidence Fitness, and Ollieroo.

Stack Supplements Supplement stacking, long used in bodybuilding, is simply taking multiple vitamins, minerals, amino acids, or other nutrients in a carefully designed combination. The idea is to enhance the effectiveness of each, while minimizing possible negative effects. In biohacking, supplement stacks usually center around nootropics—compounds that enhance brain function, balance mood, improve cognition, and sharpen focus. The simplest stack: combine caffeine with L-theanine— a compound found in tea that enhances calming alpha brain waves—to increase focus and energy without jitters and anxiety. Boost that simple stack by adding vinpocetine, creatine, pyrroloquinoline quinone (PQQ), phosphatidylserine (PS), and/or acetyl-l-carnitine (ALC) to enhance memory, clear brain fog, and protect neurons. To improve mood, try rhodiola, l-tryptophan, B-vitamin complex, GABA, and L-citrulline. And to calm anxiety and stress, stack L-theanine, bacopa monnieri, valerian, and/or lemon balm.

Stand Up We spend countless hours sitting at our desks, in our cars, or on the couch. That takes its toll on the body—extended periods of sitting are strongly linked with chronic disease and increased mortality, as well as psychological concerns including depression and anxiety. If your job requires long hours of sitting, consider a standing desk. High-end versions include treadmills, but you can get a simple, adjustable standing desk for as little as $100. If you use a standing desk, be sure your posture’s good, vary your position (try walking in place), wear comfortable shoes, and consider an anti-fatigue mat. Also, alternate between standing and sitting, ideally every 45 minutes to an hour. If a standing desk isn’t an option, try standing up and moving around every 30 minutes to keep blood flowing and give your back a break. Set timers to remind yourself (and let those timers also remind you to take 10 deep breaths every time they go off). To realign your spine after hours of sitting, try this simple exercise: lie on your back with your knees bent at a 90 degree angle and your feet and calves resting on a chair or table. This allows your hip flexors and the muscles in your spine and neck to completely release. Let your arms fall comfortably to the side, palms up, and slightly draw your chin in. Take your attention to your back and let the muscles relax until you feel your whole spine settling into the floor. This is also a great time to practice meditation or deep breathing.

January 2019

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gets into your white blood cells BECAUSE IT STAYS in your white blood cells longer than regular vitamin-C… so you only have to take it once-a-day.* The ONLY vitamin C able to leap through the day with

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➏ Practice Earthing

Also called “grounding,” this practice involves walking barefoot for 20 minutes per day—even in the winter—as a means of connecting with the natural electrical charges produced by the Earth. It may sound odd, but research suggests that direct physical contact with the vast supply of electrons on the surface of the Earth can promote physiological changes and benefits that include better sleep, reduced pain, enhanced wound healing, improved immune response, and prevention and treatment of chronic inflammatory and autoimmune diseases. The theory is that the slight negative charge from the Earth helps improve normal functioning of all body systems and resets the biological clocks that regulate body rhythms. Some earthing or grounding practitioners even walk barefoot in the snow for a few minutes, which hints at another common biohack: ice baths or freezing-cold showers are thought to decrease muscle pain, increase fat burning, and even improve mood and sleep.

➐ Hack Your Nervous System

Meditation has been used for thousands of years to reduce stress, improve sleep, and enhance productivity and creativity, and modern studies show that those results aren’t subjective. Practicing mindfulness meditation for as little as eight weeks creates measurable, structural changes in brain regions associated with memory, sense of self, empathy, and stress. You don’t have to meditate for hours; 25–30 minutes a day is ideal, but even a few minutes can calm the nervous system and slow breathing and heart rate. Some apps that can help: Headspace, Calm, Mindfulness, and Insight Timer. Or try this simple practice: sit comfortably, close your eyes, and count to 10, trying not to be distracted (it’s harder than you may think). When you reach 10, repeat as many times as you’d like. Or don’t even worry about stopping your thoughts—just let them come, and watch them without latching on or getting involved. Imagine them as clouds, or leaves falling from a tree. Deep breathing is another easy way to hack your brain’s chemistry. Studies show that slow, deep breathing resets the autonomic nervous system and activates the parasympathetic nervous system, which calms and relaxes the body. Just sit comfortably, close your eyes, inhale into your belly to the count of five, pause, exhale for five, pause, and repeat.

Your Biohacking Resource List INTERMITTENT FASTING: ❱ The Bulletproof Diet by Dave

Asprey (bulletproof.com) ❱ The 2 Meal Day by Max Lowery

(2mealday.com) GO DARK: ❱ The Power of When: Discover

Your Chronotype—and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More by Michael J. Breus, PhD (thesleepdoctor.com) SHAKE IT UP: ❱ Whole Body Vibration: The

Future of Good Health by Becky Chambers STACK SUPPLEMENTS: ❱ The Bulletproof Diet by Dave

Asprey (bulletproof.com) ❱ Head Strong by Dave Asprey

STAND UP: ❱ Varidesk (varidesk.com)

for add-ons. ❱ Evodesk (evodesk.com) for

add-ons and complete desks ❱ workwhilewalking.com for

reviews of many brands and models PRACTICE EARTHING ❱ Earthing: The Most Important

SUPPLEMENT SUGGESTIONS

Health Discovery Ever by Clinton Ober, Stephen T. Sinatra, MD, and Martin Zucker ❱ The Earthing Institute online:

earthinginstitute.net Solaray Acetyl L-Carnitine + Alpha Lipoic Acid

Irwin Naturals Brain Awake

HACK YOUR NERVOUS SYSTEM ❱ Mindfulness: An Eight-Week

Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman ❱ Wherever You Go, There You Jarrow Formulas PQQ 10 mg

Paragon Plus Rhodiola Pure

Are: Mindfulness Meditation in Everyday Life by Jon KabatZinn (mindfulnessstudies.com)

January 2019

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

The Healthy Edge

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PERFECT TIMING When and how you take your supplements may be as important as what you take by Lisa Turner

ou may have a near-perfect battery of supplements to strengthen bones, build blood, protect your heart, and prevent cancer. But are you taking them properly? Get the most out of these seven common supplements, with this comprehensive guide to times, combos, and amounts. 24

Calcium In general, large doses of minerals tend to compete with each other to lower absorption—so if you take calcium, take it as a single supplement, and at a different time of day from other minerals, including magnesium, zinc, and iron. If you supplement with calcium, it’s important to also take magnesium, just not at the same time. Studies suggest that too much calcium with too little magnesium may contribute to calcification of the arteries, increasing the risk of heart disease. A 1:1 ratio of calcium to magnesium is best. Take calcium with food to boost absorption and reduce the risk of kidney stones, and take it in split doses—the body absorbs smaller doses better than large ones. Best way to take calcium: two 500mg doses, one with breakfast and one with lunch. Product Pick: Solaray Cal-Mag Citrate 1:1

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Iron Because it can inhibit the absorption of other minerals, don’t take iron with magnesium, calcium, or zinc. Vitamin E and iron also block each other’s absorption, so don’t take iron with vitamin E or a multi that contains E. As for food, iron works best on an empty stomach for maximum absorption, so unless you have a sensitive stomach, take it first thing in the morning. Wash it down with orange juice, not coffee or milk: caffeine and the calcium in dairy can interfere with the body’s ability to take in iron, while vitamin C can enhance iron absorption from supplements. To prevent constipation, avoid the ferrous sulfate form of iron, look for a non-constipating formula, and be sure to drink plenty of water and eat ample fiber. Best way to take iron: 60–120 mg before breakfast, with orange juice, two hours before taking vitamin E or a multivitamin. Product Pick: Flora Floradix Iron + Herbs

Vitamin D Like the other fat-soluble vitamins (A, E, and K), D is better absorbed if taken with a meal that contains fat; one study found that taking it with dinner—usually the heaviest meal—increased blood levels of vitamin D by 50 percent. But don’t take it at dinner if you eat late, since vitamin D also interrupts the body’s production of melatonin and can disrupt sleep. If you’re a late diner, lunch may be your best option. Just add healthy fats such as avocado, olives, salmon, or nut butter to your midday meal to improve absorption. Best way to take vitamin D: up to 4,000 IU with a meal that contains healthy fats. Product Pick: Paragon Plus Vitamin D3 1000 IU

B complex Because B vitamins are watersoluble, the body can only absorb so much at a given time (unlike excess fat soluble vitamins, which are stored until they’re needed). Splitting the dose can ensure steady blood levels. Taking a B complex

that combines all the Bs is more convenient, but just be sure not to overdo it on the B6, since high doses over a long period of time can cause nerve damage. B vitamins tend to boost energy, so take them in the morning; at night, they can lead to restlessness and insomnia. They’re best absorbed on an empty stomach, but if you have a sensitive tummy, take them with a little food. Best way to take Bs: in the morning and afternoon, before breakfast and lunch, on an empty stomach if possible, and in a combination formula that contains well under 100 mg of B6, the recommended upper limit. Product Pick: Country Life Coenzyme B-Complex Caps

Vitamin C Like B vitamins, vitamin C is water soluble and doesn’t require dietary fat to be effective. Splitting the dosage improves absorption, keeps blood levels elevated all day, and prevents the gastrointestinal distress that some people experience with large doses (1,000 mg or more). Vitamin C enhances calcium absorption, but may interfere with the absorption of B12, so take them separately if possible. Buffered forms of vitamin C are best if you have a sensitive stomach. Best way to take C: 250 mg twice a day, with breakfast and lunch. Product Pick: American Health Ester-C 250 mg Orange Wafers

➏

Fish oil

Because they can cause significant gastric distress (including nausea and indigestion), fish oils should always be taken with food; the fat in a meal will also help their absorption. Because they can be hard to digest, take them in divided doses, and never right before physical exercise or right before bed; the increased activity or prone position can interfere with digestion and cause heartburn or reflux. If you really struggle with digesting fish oil supplements, try an emulsified version,

which may be easier to digest and absorb. And while fish oil mixes well with most other supplements, don’t take it with ginkgo biloba or other blood-thinning herbs; it can cause excessive bleeding. Best way to take fi sh oil: 500–600 mg, twice a day, with breakfast and lunch, or with lunch and an early dinner. Product Pick: Nordic Naturals Ultimate Omega

➐

Probiotics

Because harsh stomach acids may destroy probiotics they’re best taken when digestive enzymes, bile salts, and stomach acids are low—in other words, on an empty stomach. Some studies suggest that probiotics survive in the largest numbers when taken 30 minutes before a meal that contains some fat (which buffers stomach acids and helps probiotics survive to reach the intestines). However, some evidence also exists that food buffers stomach acid, so taking probiotics with a meal may offer increased protection for the microorganisms—and it’s hard to argue with the fact that probiotics were traditionally taken via cultured foods such as yogurt or sauerkraut, which were eaten with meals. Additionally, different strains of bacteria may have different tolerances to stomach acids. The jury’s still out on this idea, so your best bet is to experiment—try taking some of your daily probiotics before meals, and some with meals, and see what works best for you. But don’t take them after a meal: several studies show that probiotic survival tends to be lowest when taken 30 minutes after eating. Choose a probiotic with a variety of strains for maximum effectiveness; be sure yours contains L. acidophilus, B. Longum, B. bifidum, L. rhamnosus and L. fermentum at a minimum. Best way to take probiotics: 5–25 billion CFUs of a broad- spectrum formula, half an hour before eating, or with breakfast, lunch, or dinner. Product Pick: Solaray Microbiome Probiotic Urgent Care The Healthy Edge

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Healthy Weight Control BY MARY ANN O’DELL, MS, RDN NOW THAT THE HOLIDAYS have come and gone, it’s time to face those few extra pounds that might have followed you into the New Year. Here are some tips to help you get started on the path to healthy weight control.

Be Active in Daily Life. It’s well accepted that exercise is critical for permanent weight loss. Recent research suggests that small bouts of exercise can add up, so look for ways to get in some extra exercise such as taking stairs and parking further away at the grocery store. Since it is the new year, it might also be a good time to try something new, like a Crossfit class, spin class, or Pilates. Find a routine you like and do it consistently. Then add those small boosts in activity throughout your day. Exercise will help you reach your weight loss goals quicker.

Be Proactive with Food. If you’re following a specific diet, research and plan ahead. Make sure that you are following a diet you can stick with for a minimum of 4–6 weeks. Planning meals, cooking at home, and eating smaller meals and snacks throughout the day can help you control what goes in your mouth. Protein and fiber are important for hunger control. Small amounts of protein at each meal can help control blood sugar, while soluble fiber can help you feel full. If you tend to eat on the run, opt for a diet-appropriate meal replacement shake or bar instead of the nearest fast-food restaurant. Just be sure to check the ingredients to avoid artificial ingredients and excess sugar.

Be Smart with Supplements. If you’re on a particular diet, a good multivitamin would make sense to make sure that you’re filling any missing nutrition gaps. For those following a Keto or Paleo diet, digestive enzymes can be helpful. For those not following a low-carb diet, consider adding Garcinia cambogia, an ingredient that helps inhibit new fat production and works to suppress appetite without stimulating the central nervous system.

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January 2019

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The Amazing Endocannabinoid System BY SALLY KARLOVITZ, CN OUR BODIES have a variety of systems that keep us running: cardiovascular, digestive, respiratory, and immune, among others. However, it wasnâ&#x20AC;&#x2122;t until the late 1980s that scientists discovered one of the more important systems of our body: the endocannabinoid system (ECS). This system was discovered through research on the plant Cannabis sativa which had been used for thousands of years. As compounds called phytocannabinoids were isolated from this plant, scientists found multiple benefits for the brain and body. No one was quite sure why phytocannabinoids produced these beneficial effects until one researcher discovered that we have a system of receptor sites that run from the brain throughout the central nervous system and onto almost every organ. When our bodies produce cannabinoids (endocannabinoids) or we get them from plants (phytocannabinoids), they attach to those receptor sites. The main function of this endocannabinoid system is to get our body back into balance. Virtually everything that happens in our bodies is in some way affected by the ECS. If your ECS is optimally functioning your energy and mood are balanced, you have improved immunity, and pain and inflammatory conditions are reduced. Research has also shown that cannabinoids can balance brain activity that may improve seizure activity, tremors, focus, and memory. Because they work on pain receptors, cannabinoids show promise for treating a variety of inflammatory conditions and autoimmune disorders.

How do we improve and activate our ECS? Endocannabinoids can be produced by our body through a healthy diet that includes colorful fruits and vegetables, foods rich in probiotics (i.e. natural yogurts, kefir, and kombucha tea), dark chocolate, foods rich in omega-3s (such as cold water fish and flaxseed oil), high quality extra virgin olive oil, and some caffeine in the morning from organic coffee or green tea. Lifestyle activities that affect the ECS include regular exercise that you enjoy doing, stress reduction, and cold exposure.

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The biggest explosion of research on the ECS has been looking at plant-based sources of cannabinoids. Although the study of hemp led to breakthroughs in what we know about the ECS, we have learned that there are many other plants that can be used to give dramatic benefits to our health and well-being. These include magnolia bark, peony, ginger, echinacea, clove, and black pepper, among others. It is important to seek high quality, research-based products made by reputable companies to have the best outcome for optimal health.

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The Healthy Edge

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pure beauty

By Sherrie Strausfogel

hey, good lookin’ These three supplements can help make your skin, hair, and nails look healthier and more youthful—and that goes for you too, men!

he latest in trendy beauty nutrients combines the best of nature and science for noticeable results. Collagen, keratin, and ceramides—either in the form of youth-enhancing supplements or as key ingredients in topical serums, lotions, and creams—deliver smoother skin, thicker hair, and stronger nails. And yes, they really work. Here’s what you need to know:

Collagen—You Start Losing It After 30 Collagen, the face-plumping protein, makes up about 80 percent of your skin, and its fibers give your skin firmness and strength. Collagen naturally starts to diminish after age 30, which causes skin to decrease in thickness by about seven percent every 10 years. Fortunately, supplements of type 1, 2, and 3 collagen can help prevent the signs of aging. Since collagen also strengthens hair and nails, and is essential for healthy bones and joints, supplementation is vital, especially if you don’t eat a diet rich in animal protein. Many dermatologists question the effectiveness of collagen applied topically in cosmetics because skin cannot easily absorb its large molecules. However, the cumulative effect of topical collagen when combined with collagen boosters, such as vitamin C, peptides, and stem cells, shows positive results.

Keratin Grows Thicker & Longer Hair Although collagen provides the framework, keratin is the protein that makes up 97 percent of your hair. It helps hair grow healthier, thicker, and longer. It also fortifies brittle nails, preventing them from splitting and breaking. Keratin has been an ingredient in topical hair products for many years, and has recently become available in supplements as Cynatine HNS, which has been shown to improve the health and appearance of skin, as well as hair and nails.

Ceramides—a Must for Winter Ceramides occur naturally in the skin’s own oil and reinforce its protective barrier. They represent some 40 percent of the intercellular “cement” that binds cells together. Levels of ceramides in your skin decline with age, and are lower during the winter months, contributing to dry and inflamed skin. Studies show that supplemental ceramides can lower inflammation and protect against moisture loss. Originally derived from animal sources, “phytoceramides” from plants, such as wheat grain or rice bran, are one of the most effective recent advances in the maintenance of youthful skin. You can now find them in both dietary supplements and hair care products 28

Get thicker, stronger hair with Reserveage Keratin Hair Booster capsules. Potent Cynatine HNS soluble keratin is proven to reduce hair loss. The keratin is fortified with beauty boosting biotin and antioxidant resveratrol. Be ageless with Country Life Maxi-Skin Collagen + C&A. This flavorless proprietary blend supports all three layers of the skin. Clinically studied Verisol Bioactive Collagen Peptides enhance skin elasticity and increase skin collagen by 60%. Vitamin C protects skin and helps collagen formation in the dermis layer, while vitamin A helps skin cell renewal in the epidermis layer. Boost skin moisture and firmness with NeoCell Glow Matrix capsules. Fast-working phytoceramides from wheat lock in moisture, fortify the skin’s outer barrier, and smooth skin texture. Coconut water, hyaluronic acid, and GLA fatty acid further enhance skin moisture benefits.

Fortify and protect your hair with Mill Creek Botanicals Keratin Shampoo and Conditioner. These repairing formulas with plant keratin and panthenol coat each individual strand of hair to smooth and protect. Blended with herbs and argan oil, they repair and renew hair strength for greater elasticity.

Repair dry skin with Earth Science Ceramide Healthy Skin Facial Lotion. Formulated with Riceramide (an exclusive blend of plant-based ceramides, lecithin, hemp oil, and essential fatty acids), this lotion helps heal dry skin. This nourishing formula softens and soothes skin, improves moisture capacity, and restores skin to a more youthful-looking condition.

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VA_Be

This is what happens when you stop malnutrition from the start. We believe every child deserves the chance to realize his or her full potential. Creating that opportunity starts with providing access to proper nutrition from the very beginning. Reaching pregnant women and young children with vitamins helps protect against malnutrition, allowing babies to be born healthy and young children to thrive. When you stop malnutrition from the start, you create hope for a brighter tomorrow.

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clean eating

10 foods to tame your pain Skip the narcotics and heal the hurt with these soothing foods

Peanut butter is rich in magnesium, which promotes muscle relaxation and has an analgesic effect. Magnesium deficiencies encourage the body to overproduce substance P, a chemical that’s linked with increased feelings of pain. Peanut butter also contains resveratrol, which can ease joint pain in arthritis by reducing inflammation and protecting cartilage. Try this: combine peanut butter, frozen bananas, and milk for a creamy smoothie; mix peanut butter with coconut milk, ginger, and curry for a fast simmer sauce; stir peanut butter, honey, and cinnamon into cooked oats for a protein-packed breakfast bowl. Ginger Fresh ginger root blocks enzymes that produce inflammatory chemicals and can offer relief from aches and pains. In one study, 63 percent of people with chronic knee pain reported less soreness after taking a ginger extract, and they needed less pain medication. Try this: grate a whole ginger root, squeeze the juice into a jar, then add sparkling water and sweeten with agave for homemade ginger ale; add ginger root, garlic, and lemongrass stalks to coconut milk, simmer for 20 minutes, and strain for a flavorful soup base; cut ginger into matchsticks and stir fry with shallots, snow peas, carrots, and mushrooms. 30

Extra virgin olive oil contains a compound called oleocanthal, an anti-inflammatory compound that has actions similar to ibuprofen and other non steroidal anti-inflammatory drugs (NSAIDs). Try this: mix olive oil with softened butter and minced herbs, then refrigerate till firm for a creamy spread; add olive oil and a generous amount of orange zest to yellow cake mix before baking; purée green olives, garlic, rosemary, and olive oil until mostly smooth for a vibrant green spread to use like pesto. Wild salmon is rich in omega-3 fats that reduce inflammation and lessen pain. In one study, people with back and neck pain took 2,400 mg of omega-3s along with NSAIDs for two weeks, then dropped down to 1,200 mg of omega-3 fatty acids instead of NSAIDs. At the end of the study, 60 percent of patients reported a reduction in their pain levels, and 59 percent stopped using NSAIDs. Try this: blend smoked salmon with horseradish, mascarpone cheese, and dill; top salmon filets with tomatoes, shallots, and olives, then them wrap in parchment packets and bake; use salmon in tacos served with red cabbage slaw and pineapple salsa. Pineapple is rich in an enzyme called bromelain that reduces inflammation and can lessen pain. Studies show that it’s especially helpful in treating pain and swelling after oral surgery. Try this: purée with coconut milk and mango, then freeze in an ice cream

maker; combine diced pineapple with red bell peppers, Serrano peppers, and cilantro for a zesty salsa; slice pineapple crosswise and grill for 3 minutes per side, then drizzle with balsamic vinegar.

➏ Coffee has long been known to improve athletic performance, and new studies show that it also reduces muscle pain after working out by up to 48 percent. It also helps relieve pain from migraines and enhances the effect of ibuprofen and other pain relievers. Try this: add strong-brewed coffee to marinades; mix with chocolate and any kind of milk, then freeze in popsicle molds for grown-up frozen pops; purée with tomatoes, onions, garlic, cocoa powder, and chipotle for a rich, spicy mole. Curry powder contains curcumin, a powerful antiinflammatory that, like ginger, works as a cox-2 inhibitor. Use it with pepper, it contains a compound called piperine that increases the bioavailability of curcumin. Try this: stir curry powder, ginger powder, and black pepper into softened vanilla ice cream, then refreeze till firm; add curry to scrambled eggs along with chopped tomatoes, onions, and Serrano peppers for a quick Indian anda bhurji; toss cauliflower florets with coconut oil and curry powder. and roast till tender. Tofu, edamame, and tempeh are rich in isoflavones, plant components with anti-inflammatory effects. In one study, people with osteoarthritis ate 40 grams of

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PHOTOGRAPH THIS PAGE: PORNCHAI MITTONGTARE

eadaches, arthritis, fibromyalgia, and other forms of ongoing pain affect an estimated 25 million adults, or 11 percent of the population. If you’re one of them, you don’t have to suffer. Try these ten foods to ease everyday pain, and keep your body healthy and strong.

By Lisa Turner

soy protein daily, and after three months, their symptoms were dramatically reduced and they were able to cut their pain medication in half. Try this: purée silken tofu with garlic, fresh basil, and olive oil for a creamy, Alfredo-like pasta sauce; freeze blocks of tofu, then thaw, squeeze out water, and crumble into bits for a meat-like addition to chili and pasta sauce; mash tofu with mayonnaise, curry powder, minced celery, and onion for a vegan egg salad. Cherries are high in anthocyanins, antioxidants that reduce inflammation and lessen pain. In one study, runners who drank cherry juice experienced less pain after running. In another study, people who ate 10 ounces of cherries a day had significantly reduced markers of inflammation. Try this: simmer pitted cherries with balsamic vinegar and honey or agave, and serve over ice cream; add chopped cherries and minced jalapeño peppers to hamburger meat or vegan burger mix, form into patties, and grill; purée cherries with onions, garlic, and chipotle peppers for a sweet-and-spicy sauce. Hot peppers are rich in a compound called capsaicin that has long been used topically to relieve arthritis and joint pain. Some studies also suggest that consuming capsaicin can relieve discomfort—the burning sensation prompts the brain to release endorphins, which block pain signals. Try this: toss whole shishito peppers with olive oil and garlic powder, and grill until tender; purée Fresno and cayenne peppers (seeds removed) with garlic, vinegar, and salt for a fast, fiery homemade hot sauce; mince Serrano peppers with scallions, basil, and cilantro for a spicy pesto.

CRISPY TOFU WITH PINEAPPLE-GINGER CHUTNEY SERVES 4 Pressing out the water is the secret to keeping tofu crispy and firm without frying. Be sure to start with extra-firm tofu; handle it gently after pressing out the water, so it doesn’t crumble. You can spray with a storebought olive oil spray, or pour olive oil into a mister and spritz on tofu before baking. The chutney recipe makes more than you’ll need for the tofu; it can be stored in a glass jar in the refrigerator for up to 10 days. 1 14-oz. package extra-firm tofu, drained ¼ cup olive oil 1 small red onion, chopped 1 3-inch piece ginger, peeled and minced 1 small red bell pepper, diced 2 small jalapeño peppers, seeded and minced 2 garlic cloves, minced 2 Tbs. curry powder 1 cup white vinegar ⅓ cup brown sugar 3 cups chopped pineapple ¼ cup cornstarch 1½ tsp. salt 1 tsp. garlic powder ¼ tsp. black pepper Olive oil spray 1 bunch cilantro, leaves coarsely chopped 1. Wrap tofu in two layers of clean, lint-free kitchen towels (or paper towels). Set on cutting board, and cover with another cutting board or plate, then set a large cookbook or can on top. Let stand 30 minutes.

PHOTOGRAPH THIS PAGE: PORNCHAI MITTONGTARE

2. In medium pan, heat oil, and sauté onion, ginger, red pepper, and jalapeño 3 minutes, until just softened. Add garlic and curry, and cook 1 minute more, stirring constantly. Add vinegar, brown sugar, and chopped pineapple. Simmer, uncovered, 20–25 minutes, until thickened. 3. Preheat oven 375°F. Lightly spray or brush baking sheet with olive oil. Mix cornstarch with salt, pepper, and garlic powder in large shallow bowl. Unwrap tofu, and cut lengthwise into six slices. Cut each slice into four triangles. Dredge tofu in cornstarch, shaking off excess, and arrange on prepared sheet pan. Spray lightly with olive oil spray, and bake 30 minutes, flipping pieces halfway through. 4. Remove from oven, and arrange on plates. Top with chutney, shower with cilantro, and serve. per serving: 390 cal; 12g prot; 19g total fat (2.5g sat fat); 44g carb; 0mg chol; 890mg sod; 5g fiber; 26g sugars

The Healthy Edge

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natural gourmet

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

breakfast basic Start your day off right with a healthy— and hearty— dish that contains no sugar or flour

NOTES FROM THE CLEAN FOOD COACH Using baked yam or sweet potato as the base provides a naturally light-sweet taste with no added sweeteners. If you use the pumpkin, grain, or a combination, you may want to include maple syrup or several drops of liquid stevia. Using sweeter fruits, such as strawberries, will also give this dish more natural sweetness.

Fruity Secret Breakfast Bake SERVES 1

FEATURED NUTRIENT:

Walnuts

Walnuts contain higher amounts of omega-3 fats than any other nut. In addition to the other remarkable things omega-3s do for you, such as lowering triglycerides and reducing plaque formation, they support brain function on a number of levels, including mood. Population studies link the consumption of large amounts of omega-3- rich fish to low rates of depression. Omega-3s are used to make molecules that allow cells to communicate with each other, facilitating the movement of feel-good neurotransmitters such as dopamine and serotonin, which supports memory and thinking as well. Omega-3s truly are “brain food,” and walnuts are rich in them. Several studies have also shown improvements in attention, behavioral problems, and ADD-like behaviors in children when they’re given omega-3s. Because it’s not always easy to get kids to eat fish, let alone carry it to school in their lunchboxes, walnuts make a great alternative source for omega-3s.

You can double, triple or even quadruple the ingredient amounts to make multiple bakes at once. They last for several days in the fridge. Just reheat and serve with nuts and fruit. Coconut oil spray 1 extra large egg ⅓ cup unsweetened vanilla almond milk 1 Tbs. 100% pure maple syrup, optional 1 tsp. vanilla extract 1 tsp. cinnamon ½ cup baked garnet yam (or cooked quinoa, whole grain rice, pumpkin, or a combination) ¾ cup berries (thaw and drain, if frozen) or other finely chopped seasonal fruit 2 Tbs. chopped toasted walnuts or other nuts or seeds ¼ cup berries or other finely chopped seasonal fruit 1. Preheat oven to 375°F. Spray small baking dish (or large ramekin) thoroughly with coconut oil, and set aside. 2. Whisk together egg, almond milk, maple syrup, if using, vanilla, and cinnamon until smooth and frothy. 3. Whisk in yam, stir in ¾ cup berries, and transfer mixture to prepared baking dish. 4. Bake 30–40 minutes until top is just dry. Top with walnuts and remaining ¼ cup berries to serve. Per serving: 500 cal; 32g prot; 7g total fat (1g sat fat); 78g carb; 0mg chol; 1,310mg sod; 29g fiber; 18g sugars

PHOTOGRAPH UPPER RIGHT: PORNCHAI MITTONGTARE

nless you’re on a keto diet or a really strict low-carb plan, you might find it difficult to come up with a good winter breakfast that doesn’t contain either flour or sugar. While we paleo-centric folks might be happy with eggs, bacon, and avocado, most of the rest of the world is looking to replace the classic cereal/toast/pancakes with something healthier. Think about it. What “normal” breakfast do you know of that contains no flour or sugar? That leaves out bread, bagels, croissants, and muffins, as well as almost all commercial cereals. Even orange juice—which is often nothing more than orange flavored sugar water—wouldn’t make the cut. Enter Chef Jeannette with this awesome, hearty breakfast that has— get this—zero flour and zero sugar. (I’m not counting the fruit, because the sugar in fruit is naturally packaged with fiber and a whole host of nutrients— unlike the sugars or high-fructose corn syrup added to cereals.) This lightly sweet, warming, and satisfying breakfast is a great oatmeal substitute, especially if you use yam or pumpkin—both of which made it into my generally starch-aversive book, The 150 Healthiest Foods on Earth, because, as carbs go, they’re two of the best. So what’s the secret to creating a breakfast that still tastes amazing without flour and sugar? A generous helping of vegetables, fruits, and nuts— and, really, how can you go wrong with that? The recipe includes one egg—so there’s a little bit of protein—but if you’re really hungry, have a portion of this bake alongside a couple scrambled eggs. It will keep you satiated till lunchtime, and provide a sustainable boost of morning energy, to boot!

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PHOTOGRAPH UPPER RIGHT: PORNCHAI MITTONGTARE

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Essential Formulas

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Three-year fermented food supplement. With prebiotics, probiotics & postbiotics. Balances the GI tract environment.* Promotes healthy digestive function.*

*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to dia-gnose, 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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