Akin's Healthy Edge Magazine OCT2019

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October 2019

CHEER UP! NATURAL WAYS 10to boost your mood

ADDERALL ALTERNATIVES (including Matcha) P. 14

DISCOVER THE SECRETS OF

ANCIENT GRAINS P. 22

THE BEST FOODS TO BEAT BREAST CANCER P. 30

THINGS YOU

NEED TO KNOW

ABOUT TURMERIC

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plus

HOW TO

TAME ACID REFLUX 8/28/19 4:11 PM

What’s New Oleavicin

Oleavicin Lip Gel Protect, comfort, and moisturize with this natural cold sore treatment.

Formulated with high-potency olive leaf extract, plus St. John’s wort and propolis, this medicated maximum strength gel promotes healing and relief. It soothes and hydrates dry, cracked lips while protecting them from unwanted viruses.

Now

Bamboo Silica Beauty Now introduces a new formula to support hair, skin and nails.* Silicon is the third-most abundant trace element in the body. Silicon is present in all body tissues as silica, and the tissues with the highest concentrations of silica are bone and other connective tissue including skin, hair, arteries, and nails.* Bamboo is one of the most abundant natural sources of silica. This Bamboo Silica Beauty formula is standardized for 70% silica.

Forces of Nature

ImmuneDrops Sinus Organic Medicine This maximum strength organic homeopathic remedy relieves chronic and acute sinus pain, congestion, and Sinusitis with anti inflammatory and immune enhancing ingredients, including Allium Cepa, Echinacea Angustifolia, Silicea, and Thuja Occidentalis.* ublingual drops o er ultra fast results.

Hyalogic

HA Lip Balm Keep your lips soft and smooth with ip alm. his e ective lip balm moisturizes and nourishes lips with hyaluronic acid, cocoa butter and coconut oil. Calendula is also added for soothing support. nflavored.

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Gaia Herbs

Mushrooms + Herbs Gaia introduces formulas combining organic mushrooms and specific herbs. Everyday Immune is made with a blend of chaga, cordyceps, maitake and reishi mushrooms, plus the herbs astragalus, schisandra and turmeric. This formula is designed to be taken daily to help sustain overall wellness.* Reishi + Turmeric is made with a blend of reishi and shiitake, plus turmeric and ginger. It is designed to provide daily support to help people stay active.*

MegaFood

Probiotic Mood MegaFood introduces uniquely curated probiotics and ingredients blended to help get your mood back up.* This formula includes 15 acid-resistant probiotic strains and SOD B Extramel® Melon Juice Concentrate, containing antioxidant SOD, which helps support the reduction of stress and fatigue, and helps promote gut health.* These shelfstable probiotics don’t need refrigeration, so you can take them on the go.

Nature’s Nutra

Infant Supplement Drops Nature’s Nutra introduces liquid nutrient drops for infants and children. These formulas have no added sugar or flavors. Vegetarian DHA helps promote healthy brain and visual development and supports normal cognitive function and nervous system health for infants and young children.* Happy Zinc uses Zinc glycinate, 3mg per serving, which acts as antioxidant to help support immune health and promote healthy appetite among children.*

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What’s New Honduras Chocolate Company

Gourmet Dark Chocolate Indulge your cravings with handcrafted chocolate from the rainforests of Honduras. These never-bitter bars are made by hand selecting every bean and identifying flavors form each farm. Each bar is made using socially-responsible production practices and only heirloom quality, organically-grown cacao and pure cane sugar—nothing else! Available in 65%, 70%, 75% and 80% cacao levels.

Doctor’s Best

Lutein & Zeaxanthin Gummies Enjoy a natural, tasty way to keep your eyes healthy from excessive blue light from digital devices!* These gummies contain an optimal ratio of lutein and zeaxanthin to help protect your eyes from exposure to ultra violet (UV) and blue light emitted from mobile devices and computers.* The vegan gummies contain only natural colors and flavors, and are free of the top 8 allergens and gluten.

Jarrow

Golden Chai Turmeric Infusion Jarrow introduces a new flavor to their Turmeric Infusion line.

Golden Chai is a contemporary vegan version of traditional chai tea combined with golden milk.

This formula is a mixable powder in a base of coconut milk and almond flour, plus organic turmeric, traditional chai tea spices, tea extract and a hint of black pepper. Flavorful Golden Chai invigorates the senses while its spices warm the digestive system.*

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Nuco

Coconut Crunch Cereal This delightfully crunchy grain-free cereal is made with coconut water, coconut meat and palm starch, resulting in a satisfying cereal that is a good source of fiber. It is vegan, paleo, and free of gluten, soy, and dairy. No sugar added. Organic and non-GMO.

Purely Elizabeth

Cauli Hot Cereal Purely Elizabeth breaks through the oatmeal blahs with this grain-free alternative to morning oatmeal. This unique, nutritious hot cereal is made with cauliflower—with half the net carbs of oatmeal. It supplies 8 g protein and is lightly sweetened with coconut sugar. Available in Cinnamon Almond or Strawberry Hazelnut flavors.

Trace Minerals

Zinc + Vitamin C Chewable Zinc is an essential trace mineral that helps support a healthy immune system, participating in over 100 enzyme reactions, and supporting healthy growth and development.* Vitamin C is an essential vitamin that helps boost the immune system and has strong antioxidant properties.* Natural raspberry flavor chewables.

Renew Life

Organic Daily Probiotic + Prebiotic Powder This daily powder gives you a boost of probiotics and prebiotics to support digestive and immune health.* It includes a blend of 10 strains of probiotics to boost levels of friendly bacteria.* The prebiotics help naturally nourish your gut’s flora, while providing a good source of fiber.* Mix with beverages or soft foods or yogurt. Gluten, dairy and soy free.

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October 2019

features 18 Look on the Bright Side

Coming down with a case of the blues? You’re not alone. Up to 10 percent of the population in the United States shows signs of a declining mood as the days get shorter and the temperatures drop. But these 10 natural mood-boosters can help.

22 Go with the Ancient Grains Maple-Glazed Delicata Squash with Farro & Arugula

p. 24

They may be newcomers to health food store shelves, but grains such as spelt, teff, freekeh, and farro have been around for thousands of years. And compared to their overly processed modern cousins, these time-tested gems win out when it comes to nutrition.

departments NEWS FLASH

6

WEIGHT CONTROL

Hot Off the Press. The latest natural health news.

SUPPLEMENT ADVISOR

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Vitamin K Types and Benefits. This basic nutrient has a larger impact on our health than previously thought.

HERBAL ADVISOR

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5 Things You Need to Know About Turmeric. This popular curry spice works wonders as a food and a supplement.

HEALING EDGE

12

EXPERT’S CORNER

14

Adderall Alternatives. Safe, effective ways to promote calm focus.

CHANGING SEASONS

16

Fight back against fall allergies, colds, and flu with these natural immune boosters.

2

THE GOLDEN SPICE

26

Even more benefits of turmeric, including the latest research on its lesser-known uses.

REST & RELAXATION

27

These soothing herbs can help take the edge off stress.

PURE BEAUTY

Stop Acid Reflux Naturally. Holistic ways to treat the problem, not just the symptoms.

17

Harness the power of ancient Ayurvedic herbs that promote satiety and weight loss.

28

Revitalize Your Skincare Routine. Regain your natural glow with these simple strategies.

CLEAN EATING

30

Eat to Beat Breast Cancer. Reduce your risk with these seven protective foods.

NATURAL GOURMET

32

Simply Sausage. Savor the flavors of fall with this apple-infused breakfast dish.

October 2019

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With just one tablet and 12 billion friendly probiotic organisms^ working hour after hour...*

It’s All In A Day’s Work.

Stomach Acid Protection

Controlled Delivery

Hour after hour support

Probiotic CD all you need to help keep your digestive tract… on track!* TM

Once-daily Probiotic CD™ works differently than other probiotics. Not only does it protect friendly probiotic cultures from harmful stomach acid… but, with its unique BIO-tract® controlled-delivery technology, Probiotic CD™ continuously releases active probiotics hour after hour through your digestive system… where you need them most! That means your digestive health is consistently supported with 12 billion bioactive organisms^ from 10 vegetarian cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD™.

NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.

AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

^At time of manufacture.

Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc).

U.S. Pat Nos 8,007,777 and 8,540,980.

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©2019 American Health, Inc. | 18-AH-1309

8/28/19 4:12 PM

editor’s letter Rise & Fall For many of us, autumn is a favorite time of year. The cooler weather brings a welcome respite from the summer heat. And, here in California, the rains begin to fall, which my rose bushes surely appreciate.

But the changing season also brings its own set of challenges. The shorter days and longer nights can cause corresponding changes in mood. Known as seasonal affective disorder (or SAD, appropriately), this condition impacts an estimated 10 percent of the American population, and even many who don’t suffer from full-blown SAD experience a declining mood as summer fun comes to an end.

Holistic health expert Michelle Burklund, NMD, takes a look at this sometime debilitating condition in “Look on the Bright Side” (p. 18). “As with many health issues,” she writes, “prevention is key.” And she’s provided 10 of the most effective natural ways to fend off the seasonal blues before they set in.

Autumn also kicks off cold and flu season, as well as the annual run of fall allergies. And prevention in this case is the best medicine, as well. “Changing Seasons” (p. 16) offers a proactive approach to keeping your immune system prepared to fend off these seasonal foes. It’s a great way to make sure you stay well this winter, and throughout the year.

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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Integrated Media Sales Director Kevin Gillespie Eastern U.S. and International 603.305.5106 Integrated Media Sales Director Donna Diamond Riekenberg Midwest 818.271.8956 Integrated Media Sales Director Candice Smith Western U.S. 603.361.5762 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 jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Vice President, IT Nelson Saenz VP, Audience Development Tom Masterson ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES

VP, Production & Manufacturing Barbara Van Sickle VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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

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THE HEALTHY EDGE. Vol. 10, No. 9 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.

October 2019

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NOW

from Solgar®

grown here.

PROTEIN

harvested F R O M N A T U R E

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2018

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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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newsflash HONEY LINKED TO HEALTHY LIFESTYLE

The Best Type of Stretching Confused about how to stretch? It all depends on whether you’re stretching before or after a workout, says Cat Kom, founder of studiosweatondemand.com.

Here’s what she recommends: Before a workout: Do dynamic stretching, meaning movements that warm up muscles while elongating them, as well as warming up joints and connective tissue.

For example, march in place while swinging your arms and lifting your knees up high.

Delicious Hospital Food—Really?

Hospital food is known for its lack of appeal, so much so that malnutrition is a major problem during hospital stays. A recent study of 245 American hospitals found that most patients eat only half their plate or less, and one in three is at risk of malnutrition, increasing risk of death. But one hospital is changing things.

New Milford Hospital in Connecticut is growing produce on-site, serving tasty organic meals to cancer patients and their caregivers, and providing cooking classes. Called Plow to Plate, the program is a joint effort of hospital executives, foodservice providers, physicians, town officials, and local farmers, with some help from a local culinary school. As part of the transition, hospital cooks had to learn how to procure fresh ingredients and prepare meals from scratch, without processed foods.

To promote health in the community, the hospital also offers healthy meals to local seniors for a mere $5. These are so popular that many seniors are coming to the hospital just to enjoy a delicious meal.

After a workout: Do static stretching. This is what we usually think of as a “stretch.”

Whether it’s lying on your back and extending your arms and legs or bending over to feel the stretch in your buttocks, be gentle and hold the stretch for at least 20 seconds.

If you do static stretching with cold muscles, Kom compares it to stretching a frozen rubber band—it can hurt your muscle fibers.

SAW PALMETTO

IMPROVES PROSTATE SYMPTOMS

A study of more than 350 men with an enlarged prostate who were not taking any medication for the condition found that saw palmetto improved symptoms such as poor urinary flow as well as overall well-being. The daily dose was 160 mg, twice daily.

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October 2019

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CHRISTIE BRINKLEY

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8/28/19 3:15 PM

supplement advisor

By Vera Tweed

& benefits vitamin k Htypes GEand R A C E R EGULATOR

R

What you need to know about this crucial nutrient

V

itamin K is gaining attention because it has a much bigger effect on our health than previously thought. It isn’t a single substance, but a family of nutrients that plays a critical role in preventing disease, including osteoporosis and hardening of arteries that leads to heart attacks and strokes.

Traditionally, vitamin K has been viewed as essential for healthy blood clotting—we could bleed to death from a minor cut without it. In this sense, deficiency has not been viewed as a problem for healthy people, but this holds true for only one form of the vitamin: K1.

Vitamin K2 is another story. In nature, it exists in 10 subtypes whose names—MK-4 through MK-13—designate different molecular structures within the K2 family.

All their functions are not fully understood and there is no established daily requirement for vitamin K2, but the need is clear.

Why Vitamin K2 Is Essential Research shows that vitamin K2 has a pivotal effect on how our bodies utilize calcium. Higher levels of K2 correlate with calcium being deposited in bones, where it helps to prevent osteoporosis, while low levels correlate with calcium deposits in arteries. In Japan, vitamin K2 is an approved treatment for osteoporosis. It’s been shown to stop decline in bone mineral density and, in some cases, to reverse it.

Here are some research highlights:

* In the Netherlands, the effects of

vitamins K1 and K2 were examined among 4,807 healthy men and women, age 55 or older. Their diets and health were monitored for up to 10 years.

Dietitians calculated the amounts of vitamins K1 and K2 in participants’ diets and found that those who consumed the most K2 developed the least coronary artery disease and were least likely to die. There was no correlation with K1.

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TWO TYPES OF VITAMIN K VITAMIN K1 (PHYLLOQUINONE): Enables healthy blood clotting. Daily recommended amounts are

90 mcg for women and 120 mcg for men, which are easy to get from leafy greens or multivitamins.

VITAMIN K2 (MENAQUINONE): Essential for calcium to be used in bones rather than arteries, where calcium deposits lead to heart disease. There is no set recommended daily amount, but in a Western diet, levels may well fall short of optimum.

The MK-7 subtype of vitamin K2 is measured in micrograms (mcg), whereas the MK-4 subtype is typically measured in milligrams (mg). Studies have used 180 mcg of MK-7 or 15–45 mg of MK-4. Products described as “full spectrum” or as a “complex” contain multiple subtypes.

There is no recommended upper limit, as the vitamin is not considered to be toxic. Vitamin K2 is fat-soluble and is absorbed more effectively when taken with fatty food.

Caution: Vitamin K supplements (K1 and K2) are not recommended for anyone taking bloodthinning medications. These typically work by blocking vitamin K, and taking the vitamin can reduce effectiveness of the drugs.

* A study of 244 postmenopausal women

compared the effects of taking a placebo or 180 mcg of the MK-7 form of K2 daily for 3 years. Bone scans showed that the MK-7 supplement significantly reduced age-related bone loss and increased the strength of bones.

* Another study looked at vitamin K in the

diets of 16,057 women who were between the ages of 49 and 70 and had no heart disease. Researchers monitored them for 6–8 years and found that those who consumed the most vitamin K2 developed the least heart disease; vitamin K1 did not affect the heart.

Low levels of vitamin K2 also correlate with higher incidence of diabetes. In addition, emerging research is finding a link between adequate levels of vitamin K2 and cancer prevention, proper immune function, and healthy liver, kidney, and neurological function.

The richest source of K2 is natto, a fermented soy food that isn’t a usual part of a Western diet. Other sources include animal foods, especially liver and dark meat with skin from chicken and duck, egg yolks, and full-fat cheeses. Foods from grass-fed animals, who can convert the vitamin K1 in grass into vitamin K2, contain more K2 than the same foods from grain-fed animals. A Western diet may not provide enough K2 but supplements can bridge the gap.

Jarrow MK-7 with MenaQ7

Country Life Vegan K2

Food Sources of Vitamin K Vitamin K1 is found in leafy green vegetables and it’s estimated that most people get enough from food. But levels of vitamin K2 quite likely fall short.

Solaray Vitamin D3 + K2

October 2019

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E ’ R S U T A N

R A L U D N A L G

SUPPORT

t

one levels already within the normal Managing thyroid and adrenal horm ling daily stress and adrenal fatigue. range is the secret to successfully hand Bluebonnet Nutrition are excited to That’s why the nutritional scientists at le ® Boost and Adrenal Support Vegetab introduce Targeted Choice Thyroid , ulas form ction ed, structure-fun Capsules to our line of whole food-bas inably harvested or wildcrafted susta of ds blen which incorporate unique glandular support. herbal/botanical extracts for optimal -form L-tyrosine, as well as iodine The thyroid boost formula contains free n r powder, potassium iodide and brow from a proprietary blend of glandula and eoxin thyr , ried ze-d ), and free seaweeds (i.e., bladderwrack and kelp from pasture-fed cows in New ced sour der pow r dula BSE/TSE-free glan (rBGH) or antibiotics.

Zealand not treated with hormones s other hand, includes essential nutrient The adrenal support formula, on the to of adrenal hormones, which help important for the normal production and stress levels. maintain healthy metabolism, energy entary Together, these formulas offer complem your ingredients that recharge and revive day the on take can body so that you feeling your best.

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For additional information on Bluebonnet nutritional supplements, please call 1-800-580-8866, visit www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA

8/28/19 3:16 PM

herbal advisor

5 things you need to know about turmeric This herbal spice provides multiple health benefits whether you consume it as a supplement or as part of your diet

T

he turmeric plant is native to India, and the root has long been used in Ayurvedic medicine. In addition, it is perhaps the most crucial ingredient in curry. That isn’t surprising when you learn that its Latin name is Curcuma longa. Curry has long been considered a food that promotes health and well being.

“Turmeric is a member of the ginger family, and its active ingredient is curcumin, which provides the bitter and spicy flavor in the food version,” says Dwayne Jackson, PhD, associate professor at the Schulich School of Medicine and Dentistry, in Ontario, Canada. “More importantly, getting turmeric root in either food or supplemental form helps provide multiple health benefits.” This is true whether you’re trying to promote general health, or reduce the impact of one of many diseases or any harmful pre-cursors.

Turmeric root contains curcuminoids, powerful compounds that are extracted and purified from this plant. Many years ago, turmeric was used to treat smallpox, a deadly disease that has since been eradicated from the planet. Today, many people consume turmeric or its curcuminoid extract for any of its many benefits.

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These include reducing pain and inflammation, regulating blood sugar, balancing hormone levels, and helping to fight cancerous tumors.

Here’s more about five benefits that supplementing and consuming turmeric provide. This list is by no means exhaustive as this powerful root likely provides many more.

1

TURMERIC DECREASES INFLAMMATION

One of the least understood aspects of chronic health problems and disease is the role that inflammation plays. “Stress, high body fat, and environmental toxins all increase our inflammatory load,” Jackson says. Everyone is familiar with the temporary inflammation that comes from short-term activity that causes muscle soreness. But many people also suffer from systemic inflammation, which is under-rated in its impact for causing or exacerbating disease. “Many studies indicate that supplementing turmeric may help reduce inflammation,” Jackson says. That’s true whether you’re trying to recover from your last workout, boost your health or control symptoms of a condition or disease you suffer from.

2

TURMERIC IMPROVES YOUR RESPONSE TO INSULIN

One of the most shocking health statistics is that more than 100 million Americans are diabetic or pre-diabetic. Yes, one out of three of us have trouble with our blood sugar. And the majority of these 100 million Americans are unaware that they have Type-2 diabetes or are pre-diabetic.

Fortunately, research indicates that supplementing turmeric may increase insulin sensitivity, allowing your body and cells to respond more effectively to insulin so that your body needs to release less. “Studies support supplemental turmeric’s advantages in controlling blood sugar,” Jackson says. Ultimately, this reduces your susceptibility to Type-2 diabetes or the impact of it if you already suffer from this disease.

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TURMERIC SUPPORTS BALANCED HORMONES

Hormones are involved in every process that takes place in the brain and body.

That’s why hormonal balance is essential. The good news is, turmeric may benefit hormone regulation without synthetic medications. Supplementing with turmeric curcuminoids may help

October 2019

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By Steven Stiefel

decrease the harmful effects of estrogen conversion. While estrogen is beneficial in both women and men, making sure this hormone is properly regulated is crucial for health. Turmeric also prevents the conversion of testosterone to DHT (a male sex hormone), which causes unwanted side effects that include gynecomastia and loss of hair. Supplementing with turmeric helps protect the function of men’s testes. Turmeric is beneficial in helping to regulate levels of estrogen and testosterone in both men and women.

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TURMERIC DIMINISHES THE RISK OF CANCER

Combating chronic inflammation, a known contributing factor to the development of cancer, turmeric promotes the body’s ability to fight the spread of cancerous cells. Its potent antioxidants support the body’s natural immunity to oxidative changes—changes that can cause cancer to develop and progress. The Memorial Sloan Kettering Cancer Center has worked extensively to study the effects of turmeric on cancer development and has deemed it to be “one of the most effective cancer combatants,” as reported in Clinical Cancer Research. With the simple addition of 1 tablespoon of turmeric per day, you can naturally help to keep your body clear of cancer.

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TURMERIC REDUCES PAIN FROM ARTHRITIS

While it’s been established that turmeric has a significant impact on reducing inflammation, an additional benefit is that turmeric also decreases the pain Jarrow Golden Milk Turmeric Infusion is a warming blend of grass-fed whey protein concentrate and coconut milk, seasoned with turmeric, cinnamon, ginger root, and black pepper.

The Terms Of Turmeric When shopping for turmeric supplements, “Look for products that have been standardized for curcuminoids and contain piperine for added bioavailability,” says Dwayne Jackson, PhD, associate professor at the Schulich School of Medicine and Dentistry, in Ontario, Canada.

Look for products that contain about 20 mg piperine for every 500 mg of curcuminoids. One study showed that adding piperine enhanced the bioavailability of curcumin by up to 2,000 percent. Piperines are alkaloids found in the outer skin of black pepper fruit that help boost absorption; it may appear on your product label as black pepper extract. You can also directly consume the turmeric root, using it as a spice similar to curry.

Curry itself is constituted of multiple spices including turmeric root.

While turmeric is beneficial in supporting general health, those who suffer from a specific condition or disease should consult with a doctor or other medical professional to glean more specific advice on turmeric’s benefits for their individual needs. that people who suffer from rheumatoid arthritis experience. This form of arthritis causes your body to attack your joints, causing stiffness, swelling and/or pain. In a study published in Clinical

Terry Naturally Curamin combines turmeric with antiinflammatory boswellia and DLPA, which helps support the effects of endorphins

Youtheory Turmeric supports healthy inflammation response with patented Curcumin C3 Complex and black pepper extract.

Interventions in Aging, 1,500 mg of daily turmeric supplementation was shown to have not only anti-inflammatory properties, but also analgesic properties, comparable to 800 mg of ibuprofen.

Good Day Chocolate Turmeric offers 400 mg turmeric extract plus chocolate in four candycoated chocolate pieces. Yes please!

Himalaya Glucocare supports healthy blood sugar levels already in the normal range with timetested herbs from Ayurvedic medicine, including bitter melon and turmeric.

The Healthy Edge

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healing edge

By Nicole Brechka

stop acid reflux naturally Expert tips to help relieve heartburn and improve digestion without the side effects

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stomach lining is healed, but use beforehand can increase heartburn only making the condition worse.

e sat down with digestive specialist Tamara D. Trebilcock, ND, Medical Director of Integrative Health Institutes in Santa Monica, Calif., to get her insights on holistic treatments for acid reflux, heartburn, and related issues.

What’s your advice for people trying to get off conventional acid blockers?

What are some of the more common causes of acid reflux and/or heartburn?

The number one cause that I see is stress.

Long-term, chronic stress depletes the body’s supply of cortisol, the stress hormone, which in turn reduces the amount of stomach acid produced. The gatekeeper between your stomach and esophagus in the throat is called the LES. When stomach acid is normal, this closes when food arrives, and none refluxes back into the throat. When stomach acid starts to get low, the LES remains open and the little bit of acid in the stomach refluxes back up into the esophagus causing uncomfortable symptoms. Stomach acid also decreases with age.

How about ‘hidden’ causes—medications or foods that contribute to the problem?

Reflux can be caused by any food in cases of stomach inflammation (gastritis) or lack of stomach acid due to stress, by specific foods in the case of food sensitivities, or by imbalance, infection, or overgrowth of the beneficial bacteria in the gut. Any medication that reduces stomach acid will prevent the little acid that is in your stomach from refluxing (and thus stop the symptom), but cause further maldigestion of foods in the stomach that can cascade down the digestive tract causing further imbalances.

How do you treat these issues?

In naturopathic medicine, we look to individualize treatment and to treat the cause. Depending on the individual, I may 12

test for poor protein digestion. I may test stress hormones and food sensitivities. If overeating is a concern, I test hormones and neurotransmitters.

If we find imbalances in hormones or neurotransmitters I use diet, stress reduction techniques, herbs, medical-grade nutrients, and sleep strategies. If we find digestive concerns, we manage food sensitivities, correct imbalances in beneficial bacteria or infection, support healthy bile, stomach acid, and pancreatic enzyme production, and use nutrients and herbs to reduce inflammation and heal digestive tissue.

What remedies have you had the most success with for alleviating acid reflux?

I use nutrients like deglycyrrhizinated licorice (DGL) to help increase stomach mucous production. Aloe, slippery elm, and marshmallow also soothe and heal stomach tissue. Certain adrenal (stress) herbal formulas, such as holy basil and ashwagandha and rhodiola, may be needed, or we may need to adjust the diet to avoid problem foods and use natural antibiotics for an infection or inflammation if these are also contributing factors.

Digestive enzymes are helpful, after the

Don’t try to do it on your own. It can be very frustrating if you’re addressing the symptoms without understanding the causes. Schedule an appointment with a naturopathic doctor or other integrated health care practitioner to guide you through the process.

And go very slow. As you begin to reduce acid blockers, your stomach will start producing acid, and your symptoms can return with a vengeance. It’s essential during this time to use stomach-soothing herbs and nutrients, and to treat the cause of stomach acid imbalance.

What foods help/harm acid reflux?

It depends on the individual. If the issue is too little stomach acid, acidic foods such as raw apple cider vinegar or lemon juice before a meal can increase it enough to close the LES. However, if you have been on acid- blockers for a long time, your stomach acid production may be very limited, and these acidic foods will cause pain and make your condition worse.

In general, it’s a good idea to avoid acidic foods such as citrus, tomatoes and tomato sauce (think pizza and pasta), spicy foods, alcohol (also relaxes the LES), high-protein meals, vinegars, and any known problem foods or triggers. On the other hand, it’s good to increase your intake of cooked vegetables, puréed soups, cooked fruits, aloe vera juice, licorice tea (if you don’t have elevated blood pressure or low testosterone), and easily digestible proteins such as lean ground meats. Also try to get 8 hours of sleep every night, and try other stress-reduction techniques, including mediation or yoga/stretching.

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expert’s corner

By Emily Kane, ND, LAc

adderall alternatives Natural ways to wean yourself from psychoactive drugs and promote calm focus

Q:

I’ve heard that Adderall is basically “speed.”

I started taking it when I was 7 years old. Now I’m 27. I want off, but when I skip a day, I feel terrible.

—Sheila J., Charlotte, N.C.

A:

Yes, Adderall is speed. The name of the drug is based on the very potent neurotransmitter Adrenaline, which has a synthetic version called epinephrine.

The general rule for weaning from a psychoactive drug is to go very, very slowly. Do not skip days in the beginning of the wean. Every 14 days reduce your dose by 10 percent—an inexpensive pill slicer can help with this. If the wean gets bumpy, go back to the previous dose for 2 weeks before trying to lower it again. Spring and summer are the best times to try. Sun and fun are your friends when you’re getting clean.

Some of my favorite resources for safe drug discontinuation include James Harper’s classic book The Road Back, and the website PointofReturn.org.

Did You Know?

According to Peter Breggin, MD, author of Talking Back to Ritalin, America uses 90 percent of the world’s Ritalin—more than five times the rest of the world combined.

Getting Started Before you wean, it’s a good idea to boost your detoxification capacity and your ability to quell oxidative inflammation from the drug irritation. All pharmaceuticals are “foreign substances” in your body that irritate your immune system, tax your detoxification capacity, and promote inflammation. So, to help clear the drug and the damage, consider loading your diet with antioxidants for several weeks before the wean. I like açai, noni, mangosteen, pomegranate, resveratrol, raspberries, blueberries, goji berries, black cherries, and the whole array of dark leafy green veggies.

My top two antioxidant foods are turmeric (Curcuma longa) and matcha. If you don’t like the taste of turmeric in your food, try a turmeric capsule. And while matcha powder is especially concentrated, green tea in any form is great because of the epicatechin content, which helps turn on the detox enzymes in the white blood cells, as well as promoting the detoxification pumps inside lung, kidney, and liver cells.

This pre-detox phase also requires a clean diet—no alcohol, no white flour or sugar, minimal animal fats, and lots of veggies with their high fiber and high mineral content.

Supportive Supplements There are many natural products that can enhance the ability of the calming nerves (parasympathetic nervous system) without the side effects of drugs. Once you begin your Adderall (or other mood-altering drug) wean, you can supplement during the day with herbs and minerals that promote calm focus. You don’t need everything on this list: start with what you might already have in your home health-care cupboard, and experiment. Allow at least 7–10 days for each experiment, and use just two or three new supplements at a time.

For daytime support, try St. John’s wort (fantastic for mild to moderate depression, especially for blood type A), magnolia, avena (oats), rhodiola, Melissa, and/or bacopa. All of these herbal medicines can be found in tincture or capsule form. Chose what is easier for you. I love tinctures because they can be added to tea or smoothies, and they absorb quickly, but capsules are generally more convenient, especially when it comes to dosing.

For evening and sleep support, consider 5HTP (50–100 mg), GABA (I prefer the phenylated version), theanine, melatonin, and inositol (usually comes in soy- or sunflower-seedbased granules, so it’s a bit oily). For bedtime herbal choices (in tea, tincture, or capsule form) consider valerian (especially if you have pain), chamomile (great for all ages), passiflora, hops, skullcap (great for pain plus constipation), and ashwagandha.

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Changing Seasons

BY MARY ANN O’DELL, MS, RDN

FALL IS IN THE AIR. With this change in season, fall allergies and colds and flu are often not far behind. To stay healthy, be proactive and start early to keep your immune system in top shape with these key steps.

symptoms. Using a saline wash or natural saline spray can help cleanse pollens and allergens from the nasal passages. This helps moisturize nasal passages, clear the sinuses, and reduce inflammation and congestion.

FIGHT ALLERGIES NATURALLY

CALM CONGESTION AND SORE THROAT

Fall allergies for some are the worst! Be ready with both herbal and homeopathic formulas that support the body and reduce allergy

In the fall, the change of seasons can bring both allergies and colds. To keep congestion in check, use aromatic herbs such as oregano to keep the respiratory system clear, and expectorant herbs such as pleurisy for chest and cough. Reduce irritation and support throat and lungs with mucilaginous herbs, including slippery elm and mullein, which help soothe irritated membranes and make coughs more productive.

MIX IN MUSHROOMS Medicinal mushrooms, such as reishi, cordyceps, and maitake, are rich in beta glucans that have the ability to enhance natural killer (NK) cell activity. NK cells are part of the immune system that promote deep immune health, fighting off viral-infected cells. These mushroom extracts can be used on a daily basis.

STOCK UP ON IMMUNE SUPPORT Don’t wait until you get sick, but stock up now on formulas to support and balance your immune system. Key herbs and nutrients include elderberry, vitamin C, and zinc.

For a smooth seasonal transition, keep some simple formulas on hand, for both adults and kids, to support the body when the weather and the seasons change.

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MYcoMune 4X Maximum mushroom power.* Combines extracts of reishi, cordyceps, lion’s mane, maitake, shiitake, & chaga.

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Lung Factors Essential nutrients for the functioning of the lungs.* Provided for various aspects of healthy breathing & respiration.* With mullein leaf & slippery elm bark.

October 2019

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Ayurvedic Herbs for Weight Control

BY SALLY KARLOVITZ, CN

IN THE QUEST for appetite control and weight loss, Ayurveda offers nutritious plants that may help you gain more control over your appetite.

MORINGA OLEIFERA Moringa oleifera, called drumstick tree or horseradish tree, is a plant that has gained popularity as an herb for energy and weight control. Traditionally used in India, the tree was recognized as a good food source, and the leaves were used for their medicinal properties. Moringa became known as a plant used for conditions such as asthma, joint pain, low energy, heart disease, and ulcers, ultimately earning it the nickname “Tree of Life.”

While the precise medicinal benefits are still being studied, we do know that moringa is highly nutritious. While all parts of the plant offer nutritional benefits, the leaves are the most nutrient dense part of the tree. Moringa leaves are a good source of several nutrients, including protein; vitamins B2, B6, and C; iron; and magnesium. They also contain the antioxidant compounds quercetin and chlorogenic acid. Moringa’s overall nourishing effects could explain its weight control benefits, as well as its modest blood sugar and cholesterol lowering benefits. Moringa may be a good option to help fill nutritional gaps where the diet may not be perfect.

GARCINIA CAMBOGIA Garcinia cambogia, which resembles a cross between a pumpkin and a tomato, is a small fruit native to India and Southeast Asia.

It is naturally rich in hydroxycitric acid (HCA), the compound responsible for garcinia’s potential weight loss benefits. HCA blocks the action of an enzyme that the body needs to make fat from carbohydrates. This in turn inhibits new fat production and works to suppress appetite by regulating serotonin levels related to satiety. This all happens without stimulating the central nervous system. For this appetite suppressant activity to happen, garcinia needs to be taken on an empty stomach, 30-60 minutes before eating. Evidence from research trials suggests that garcinia extracts do generate weight loss on the short term, and long-term trials are needed to discover the full benefits of garcinia.

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The Healthy Edge

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8/28/19 3:06 PM

LOOK ON THE BRIGHT SIDE 10 Ways To Boost Your Mood Naturally

by Michele Burklund, ND

C

oming down with a case of the blues? You’re not alone.

It’s estimated that up to 10 percent of the population in the United States will show signs of a declining mood as the days get shorter and the temperatures drop.

A specific type of mood disorder that’s directly related to the change in seasons is commonly known as SAD, or Seasonal Affective Disorder. SAD symptoms usually occur in the autumn months and include tiredness, feelings of hopelessness, overeating, and loss of motivation. These symptoms can be more prevalent in people who live further away from the equator, and typically affect women more than men. As with many health issues, prevention is key. Here are just a few ways to help you identify and eliminate some of the causes of your blues before they set in.

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Serotonin Have you noticed an uptick in carb cravings? If the answer if yes, you might be suffering from a deficiency in serotonin. Known as “the feel-good neurotransmitter,” serotonin plays a crucial role in regulating both mood and hunger. A recent article published in The Journal of Depression Research and Treatment hypothesizes that people who suffer from seasonal affective disorder may have difficulty regulating this neurotransmitter. How do we keep serotonin in balance? By supporting the production of serotonin through precursors such as the amino acid tryptophan, as well as vitamin B6, an important co-factor.

Foods rich in tryptophan include turkey, eggs, salmon, nuts, and cheese. Foods loaded with vitamin B6 include garlic, spinach, cauliflower, and celery.

Try: Bluebonnet L-Tryptophan 500 mg

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Probiotics The gut microbiome is home to roughly 5 pounds of bacteria, which means we have more microorganisms in our body than we do our own cells (10 times as much). Current research is focused on something called the gut-brain-axis, with new findings suggesting that an imbalance in gut flora could lead to symptoms of depression. Scientists are still trying to figure out exactly how bacteria affect our mood, but studies have shown that it could be related to specific bacterial strains, the body’s ability to absorb nutrients, and hormonal pathways related to cortisol and serotonin.

How do you keep your gut flora in balance? Consume prebiotic-based foods, including asparagus, Jerusalem artichokes, oatmeal, honey, and legumes, which feed the good bacteria already living inside your digestive system. Also eat probiotic-rich foods such as yogurt, kefir, miso, and olives to boost the amount of beneficial bacteria in your gut.

Try: Probulin Daily Care Probiotic

Omega-3 Fatty Acids Omega-3 fatty acids are commonly found in seafood, nuts, and spinach.

There are three types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Both EPA and DHA are found in seafood, while ALA is a plant-based nutrient commonly found in nuts.

Recent studies have shown EPA to be most effective in combating depression.

In fact, a randomized double-blind placebo-controlled study published in the Journal of Psychiatry Research found that a group of young adults who took omega-3 fatty acids had significantly lower symptoms of depression than a placebo group.

Feasting on salmon, halibut, sardines, albacore, trout, and herring will get you a healthy dose of omega-3s. If you’re vegetarian or vegan, focus on increas-

ing your intake of walnuts, spinach, flaxseed oil, hempseed oil, canola oil, and microalgae oil.

Try: Carlson Super Omega-3

Adaptogens Adaptogens are a unique class of medicinal plants that have healing effects on the body while also supporting its ability to “adapt” to stressful situations. Specifically, the fruit of Schisandra chinensis, a plant native to China, has been shown to have antidepressant-like effects by supporting numerous neuroendocrine pathways.

Schisandra can be eaten as fruit, taken in capsule or tincture form, or made into a tea—just infuse 2–3 grams of this bittersweet fruit into a cup of water for about an hour and enjoy!

Try: Nature’s Answer Schisandra Berry Extract

Vitamin D Commonly known as the sunshine vitamin, it’s critical to many of our body’s functions. A deficiency in vitamin D3 (cholecalciferol) has been associated with anxiety and depression. A recent study from the Journal of Psychiatry Research found that healthy women who had low vitamin D levels were more likely to suffer from depression than those with adequate vitamin D levels.

A report published in the Journal of Clinical Endocrinology and Metabolism recommends 600 IUs per day for people between the ages of 1–70 to maintain adequate vitamin D levels.

Try: Dr. Mercola Liposomal Vitamin D3

Saffron This popular seasoning has a place in the medicine cabinet as well as the kitchen thanks to its powerful moodenhancing effects. The healing spice commonly known as saffron has been used for many centuries; in fact, its therapeutic uses can be traced as far

back as the Minoans. Derived from the flower of Crocus sativus, saffron has been shown to have potent antidepressant effects. A preliminary study published in the Journal of Pharmacopsychiatry found saffron to be an effective natural alternative to Prozac for women suffering from mild to moderate postpartum depression.

Try: Youtheory Saffron

Multivitamin Having a strong nutritional foundation is critical for maintaining a healthy mood. Ideally, you’d get a full range of nutrients from your diet, but that’s not always easy to do. Even the highest quality multis won’t make up for a poor diet, but they can help fill in the gaps.

A study from the National Institute of Complementary Medicine (NICM) published in the Journal of Human Psychopharmacology demonstrated that a multivitamin could decrease depressive symptoms in healthy older men. The study states, “…supplementation with a multivitamin, mineral, and herbal formulation may be useful in improving alertness and reducing negative mood symptoms and may also improve feelings of general day-to-day well-being.”

Try: Garden of Life Vitamin Code Liquid Multivitamin

Light box Light therapy works by simulating natural sunlight with full-spectrum light during the darker winter months. Light boxes encourage the brain to reduce the production of melatonin (the hormone that makes you sleepy) and increase the production of serotonin (the hormone related to mood). A meta-analysis published in The American Journal of Psychiatry found that light therapy demonstrated a significant effect on seasonal affective disorder. Benefits included increased energy, improved mood, decreased depression, and better sleep. Try using a light box every day for The Healthy Edge

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30 minutes, ideally in the morning, to see the results for yourself.

Flower Essences So, what are flower essences, exactly? Well, it is difficult to categorize the Bach Flower System, but it is an energetic healing method similar to homeopathy, in which essences influence the emotional energy system rather than the physical body.

Flower essences focus on the “disharmonies,” or negative behavioral patterns. There are 38 Bach flower remedies to choose from that address an array of feelings, emotions, and behaviors. Give this subtle healing treatment a try by putting 2–3 drops of your chosen essence directly on your tongue or into a glass of water.

Try: Bach Rescue Remedy

M

Stress Relief

DHEA, adrenaline, and norepinephrine. When The chronic stress of the body is in a state modern life affects of constant stress, the both our physical and Americans work 8 peradrenal glands can emotional state. The cent more now than we become overworked and, Centers for Disease did 20 years ago, which over time, underactive or Control and Prevencontributes to rising stress levels. fatigued. Common signs tion (CDC) reports that of adrenal fatigue include one-fourth to one-third tiredness, weight gain, brain of Americans feel high fog, cravings, trouble sleeping, and levels of stress at work, and on decreased immunity to common top of that, Americans are working ailments. Try these simple lifestyle 8 percent more than they did just changes to support your adrenal glands.

20 years ago.

When you experience too much Eliminate caffeine after 11am stress for too long, it becomes chronic, Aim for 8 hours of sleep per night and you could be suffering from something called adrenal fatigue. The Take a brisk 20 minute walk daily adrenal glands (which sit on top of the Reach out to your support network kidneys) are in charge of the body’s Try diaphragmatic breathing four major stress hormones: cortisol,

Did You Know?

The mood-boosting Mediterranean Diet An extensive amount of research shows that this diet, rich in healthy fats, fish, and vegetables, is directly associated with a reduced risk of many ailments, including heart disease, dementia, and depression. A recent study published in the Journal of Experimental Gerontology discovered that “greater adherence to the Mediterranean diet and daily tea drinking seem to have a beneficial effect on depressive symptoms in older adults.” To give it a try: Eat primarily plantbased foods such as fruits and vegetables, whole grains, legumes, and nuts.

Drizzle olive oil over each dish.

Eat fish and poultry at least twice a week.

Limit red meat to no more than a few times a month.

Use more herbs and spices to flavor foods instead of salt.

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Feel Better. Live Better.™

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GO WITH THE

T N E I C AN

farro

GRAINS

A favorite grain of foodies and chefs, farro is high in fiber, iron, and protein. It is hearty and chewy, with a rich, nutty flavor, and it’s easy to digest. This tasty ancient grain delivers about the same number of calories (roughly 100 per half-cup, cooked) as more traditional grains, with about 3.5 more grams of protein and fiber than brown rice per half-cup serving. Farro is also rich in vitamins and minerals, including calcium, iron, magnesium, niacin, and zinc.

Some say that farro is the original ancestor of all other wheat. Today, this Old World heirloom is still highly regarded in Italy, where it has been grown for generations by Tuscan farmers and is featured in many traditional dishes. Use it in casseroles, stews, salads, pilafs, tabbouleh, and couscous. Or try your hand at “farrotto,” an alternative to traditional risotto.

Compared to today’s overly processed grains, ancient ones like spelt and teff win out when it comes to nutrition By Sherrie Strausfogel

H

ave you noticed the wealth of trendy “new” grains at the market—kaniwa, farro, freekeh, spelt and teff? Actually, they’ve been around for a long, long time. In fact, these grains are positively ancient.

Only recently discovered by Western palettes , kaniwa comes from the Andes in Peru, where it’s been a staple of local diets for generations. Farro was mentioned in the Bible. It’s been found in the tombs of Egyptian kings, is said to have fed the Roman Legions, and was even used as a form of currency in ancient Rome. Freekeh was created thousands of years ago in the Fertile Crescent (where the Middle East meets the Mediterranean Sea). Spelt was so important to the Greeks that they gave it as an offering to their gods. And teff has been a staple of traditional Ethiopian cooking for more than 3,000 years.

Why the renewed interest in these ancient foodstuffs? For three simple reasons: ancient grains are claimed to be more nutritious and healthier than modern grains, they haven’t been genetically modified, and many are gluten-free. Plus, studies show that people who consume more whole grains may have a lower risk of many chronic diseases, including heart disease and type 2 diabetes. According to the latest U.S. Dietary Guidelines, adults should eat about six servings of grains per day, half of which should be whole grains. And any one of these ancient grains could become the next “super grain,” kicking quinoa right out of the pot.

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spelt freekeh Freekeh (pronounced free-kah) or farik (Arabic for “to rub”) was created when a crop of young, green grain was set ablaze.

In a salvage attempt, the farmers rubbed away the burnt chaff to discover the tender roasted kernels inside, and freekeh soon became a Middle Eastern staple.

The grain on the inside is too young and moist to burn, so what remains is firm and chewy with an earthy, nutty, and subtle smoky flavor.

When it comes to nutritional benefits, freekeh dominates most grains. It’s low in fat and has more than three times the fiber as brown rice and twice as much as quinoa. This means it keeps you feeling full long after you’ve eaten it. Freekeh also ranks low on the glycemic index, making it a great choice for people managing diabetes or those trying to keep their blood sugar steady. This power-packed grain is high in iron, calcium, and zinc, and it acts as a prebiotic, promoting the growth of good bacteria. Freekeh is wheat, however, so if you’re gluten-free, it’s not for you.

Otherwise, freekeh is easy to incorporate into your diet. It cooks up relatively quickly compared to many whole grains—in just 20 minutes. Use it anywhere you’d use whole grains.

Substitute hot freekeh for oatmeal as a hearty hot cereal topped with milk, honey, nuts, or fruit. Add cooked freekeh to salad, soups, pilafs, risottos, and tabbouleh.

A distant cousin to wheat, spelt is more nutritious, providing a generous dose of protein, fiber, riboflavin (vitamin B2), iron, manganese, and zinc. Spelt has a robust, nutty flavor and chewy texture and can be easier to digest than wheat. Because of its high water solubility, its vital nutrients are quickly absorbed into the body.

Originating in the Near East more than 8,000 years ago, this heirloom grain later spread throughout Europe, becoming especially popular in Germany, where it was farmed throughout the Middle Ages. Spelt has never been hybridized, so it has retained many of its original characteristics from antiquity, including its complex flavor. Breads and pasta made from spelt are denser and slightly sweeter than those made from white flour. Spelt makes excellent pasta, cookies, and other baked goods. However, like freekeh, it isn’t gluten-free.

Teff has more calcium and vitamin C than almost any other grain.

teff Teff is a tiny whole grain the size of a poppy seed, with a mild, nutty flavor. It’s the smallest grain in the world (about 1/100th the size of a kernel of wheat). The germ and bran, where nutrients are concentrated, account for a larger volume of the seed compared to more familiar grains. It’s a good source of fiber, protein, iron, calcium, magnesium, and zinc. It has more calcium and vitamin C than almost any other grain. Much of its fiber is resistant starch, which has been linked in studies to improved blood sugar, and it is gluten-free.

Teff is the most widely planted crop in Ethiopia, where it’s a dietary staple of the country’s legendary distance runners because it’s naturally high in minerals. Mix up your menu with teff. Try it on its own or in stews, veggie burgers, cakes, cookies, and breads. It can be made into polenta, or a hot cereal with coconut oil.

The Healthy Edge

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T

Spicy Orange Beef & Broccoli with Brown Rice Serves 4 You can easily sub out brown rice with another grain. Try farro, barley, or quinoa—the most “rice-like” grains.

2 1 1 1 1 3 ½ 4 1 1 2 1 1 2

oranges Tbs. soy sauce or coconut aminos Tbs. organic apple juice tsp. honey Tbs. cornstarch tsp. sunflower oil lb. grass-fed beef sirloin, trimmed of all visible fat and sliced into 1-inch long, thin slices cloves garlic, minced inch fresh ginger, minced (about 1 Tbs.) Tbs. dried red pepper flakes (1 tsp. for mild spice) heads broccoli, chopped (about 6 cups) red bell pepper, sliced bunch chopped scallions with greens (about ½ cup) cups brown rice, cooked

1. Cut ⅛-inch-wide strips of rind from one orange, set aside. Squeeze juice from both oranges into small mixing bowl (about ½ cup of juice). Whisk soy sauce, 1 Tbs. water, apple juice, honey, and cornstarch into juice. Set sauce aside.

Serves 4

It might feel counterintuitive to leave the skins on the squash, but they’re edible and soften during roasting.

2 large delicata squash (about 2 lb.), seeded and cut into 1-inch cubes 3 Tbs. pure maple syrup, divided Salt and black pepper to taste 8 oz. dry farro 2 cups roughly chopped arugula ¾ cup dried cranberries 1 Tbs. chopped fresh sage ¼ cup extra-virgin olive oil 3 Tbs. cider vinegar 1 tsp. Dijon mustard ¼ tsp. freshly grated nutmeg ⅓ cup chopped walnuts, toasted Fresh sage leaves, optional

2. Heat large skillet over medium-high heat with 1 tsp. of oil. Add beef, and sauté 1 minute. Set beef aside on paper-towel-lined plate to drain excess oil.

3. Add remaining oil to the skillet. Add garlic, ginger, pepper flakes, and strips of orange rind, and sauté until fragrant, about 30 seconds. Add broccoli and ⅓ cup water. Cover and steam, about 2 minutes. Add red pepper, and sauté 1 minute more. Gradually whisk in orange sauce. Bring to a boil, stirring constantly, until sauce has thickened, about 2 minutes. Add scallions and beef, and stir to combine. Serve over brown rice.

PHOTOGRAPHY: PORNCHAI MITTONGTARE

Maple-Glazed Delicata Squash with Farro & Arugula

Per Serving: 320 cal; 20g prot; 8g total fat (1.5g sat fat); 46g carb; 30mg chol; 320mg sod; 7g fiber; 11g sugar

1. Preheat oven to 450°F. Line baking sheet with parchment paper coated with nonstick spray. Toss together squash, 2 Tbs. maple syrup, salt, and pepper, and spread in single layer on prepared baking sheet. Roast squash until fork-tender, 18–20 minutes.

2. Cook farro according to package directions. Stir in arugula, cranberries, and chopped sage. Whisk together oil, vinegar, 1 Tbs. maple syrup, Dijon, and nutmeg, and stir into farro mixture. Top with squash, walnuts, and sage leaves, if using.

Per Serving: 620 cal; 13g prot; 22g total fat (2.5g sat fat); 98g carb; 0mg chol; 45mg sod; 12g fiber; 30g sugar

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8/28/19 3:09 PM

Turmeric: The Golden Spice

BY MARY ANN O’DELL, MS, RDN

NATIVE TO INDONESIA AND SOUTHERN INDIA, turmeric has been harvested for over 5,000 years. Turmeric is a member of the ginger family, coming from the root of the Curcuma longa plant. The active ingredient in turmeric is curcumin which gives the plant its deep yellow-orange color and its hot, peppery taste. Turmeric is widely used in South Asia and the Middle East in food preparation, and is the primary ingredient in curry powder. While still wildly popular in Indian and Asian cuisine, recent interest in turmeric has shifted from its culinary use to its potential medicinal use. Thousands of studies have demonstrated the health benefits of curcumin. Here is a brief rundown of just of few of these benefits.

ANTI-INFLAMMATORY Turmeric is probably best known for its anti-inflammatory action, which gives benefit across a broad range of people, including athletes as well as those with arthritis or heart disease.

Curcumin is a natural COX-2 inhibitor, meaning it inhibits the COX-2 enzyme that causes inflammation, therefore helping ease joint conditions and pain. It does this without causing damage to the gastrointestinal tract. One study found that arthritis patients who took curcumin for 8 months had reduced pain and stiffness and improved physical function compared to those who took a placebo.

GI HEALTH Turmeric has been used traditionally as a digestive agent, which makes sense given its relation to the ginger family. Research also suggests that curcumin may be effective against the activity and inflammatory burden of colitis and IBS. Currently, research is ongoing to learn how turmeric can help with gut inflammation and gut permeability, two things that identify how efficiently digestion is working.

ALZHEIMER’S DISEASE Recent studies have found that turmeric may help prevent and slow the progression of Alzheimer’s disease by reducing amyloid plaque buildup in brain.

One recently published study showed that curcumin was at least as effective as the common diabetes drug metformin in improving insulin sensitivity and helping to reverse Type 2 diabetes.

HEART HEALTH The antioxidant and anti-inflammatory actions of turmeric make it beneficial for the heart, and may have the ability to help reverse steps in the heart disease process. It also may help keep the lining of veins and arteries healthy and reduce cholesterol levels.

These are just a few of the many benefits of turmeric and curcumin. Research continues to discover turmeric’s effects on other areas of health, including liver health, anxiety reduction, and even reducing risk for cancer. So get out there and eat some curry, drink some golden milk, and utilize turmeric for all the benefits it has to offer!

Solgar

HealthPlus

Support joint, brain, & immune health.*

Promotes digestive health.*

24-hour support.*

Supports gut absorption.*

185x greater bioavailability.*

BioPerine® black pepper for enhanced absorption.*

Full Spectrum Curcumin

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BLOOD SUGAR CONTROL

Turmeric Digest Curcumin

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Herbs for Relaxation & Rest

BY SALLY KARLOVITZ, CN

STRESS IS A FACT of this life in our world, one that affects most of us. Stress manifests itself in a variety of ways, including irritability, stomachaches, mood swings, insomnia, headaches, and muscle tension. Lifestyle changes such as deep breathing and exercise can help reduce the effects of stress. In addition, there are several herbs that can help calm and soothe nerves, promote relaxation, and even support restful sleep for recovery each day.

CYPERUS ROTUNDUS Cyperus rotundus, or nut sedge, is a grassy tuber that has been used as a food source as well as a medicine. Traditionally taken for nausea, fever, pain reduction and muscle relaxation, it is also believed to be a neuroprotective agent that offers a potential protective benefit to the brain and nervous system.

GREEN TEA Green tea may not seem like an appropriate herb for relaxation, but the L-theanine found in green tea certainly helps with relaxation. In fact, the real beauty of theanine is that it supports relaxation without sacrificing alertness, making it a great remedy day or night. Taken in the evening, L-theanine can support restful sleep.

GRIFFONIA SIMPLICIFOLIA Griffonia simplicifolia supplies 5-hydroxytryptophan. Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells. Serotonin plays an important role

Intelligence Tree

NuRelax

Herbal support for sleep and relaxation.* Allows body and mind to relax.* With gotu kola, cyperus, bacopa, and valerian.

in regulating mood and regulating sleep and wake cycles by maintaining healthy melatonin levels. It is well known that low serotonin can contribute to anxiety, depression, and sleep disorders. Conversely, healthy serotonin levels contribute to a positive mood and restful sleep.

VALERIAN Valerian is probably the most common herb for sleep. It has been shown in studies to help improve the quality of sleep, reduce the length of time it takes to fall asleep, and reduce the number of awakenings throughout the night.

These are just a few of the many herbs that can help support relaxation and rest. The next time you feel jittery or can’t sleep, try a remedy from nature to enhance your own stress reduction program, and enjoy some relaxation.

Natural Factors

Stress-Relax Tranquil Sleep Helps relieve mild insomnia & calm anxiety.* Helps you fall asleep more quickly.* With 5-HTP and L-theanine.

The Healthy Edge

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pure beauty

By Emily Kane, ND, LAc

revitalize your skincare routine Wholesome ways to regain that natural glow

E

very good skin routine starts with wholesome cleansing. A lot of people use harsh soaps and scrubs to “wash” their skin, but this is overkill. I personally think plain warm water, followed by several splashes of cold water as a tonic, is the best way to care for your skin at the end of the day.

Follow with a moisturizer formulated with natural oils (coconut, jojoba, rose seed, and/or shea butter are good choices) to sink in overnight. Use pillowcases that fit tightly over your pillow to minimize translating a crease from the cloth onto your cheek. If you’re truly comfortable sleeping on your back, this is a great way to reduce facial wrinkles.

In the mornings, I recommend brushing your face for about 60 seconds with a small soft brush. Brush away from the midline, and up the neck to the edge of the jaw. Use a firmer long-handled brush for the rest of your body. You can spend thousands of dollars in salons for exfoliation treatments, or you can gently expedite exfoliation every day in the comfort of your bathroom. All skin therapy revolves around increasing the rate of turnover of the top layer of skin, so you can get healthy, fresh skin on the surface.

As our largest organ of elimination, the skin needs to breathe—so covering it in layers of conventional makeup won’t help.

Instead, find a natural, mineral-based cover-up that matches your skin tone, and wear it for as little time as possible.

Get Back to Basics Take a good look at all the “skincare” products you use, and toss any that contain a bunch of unpronounceable chemicals. Keep it simple. Chemicals will perturb the integrity and diversity of good bugs on your skin. Instead, look for products that contain minimal, natural ingredients. Ideally, you don’t want to put 28

anything on your skin that you wouldn’t consider putting in your mouth.

I use coconut oil on my dry shins and elbows, and shea butter on my arms and neck.

For my face, I use a rose oil or black cumin seed balm.

Facial skin gets the most attention, but also beware unnecessary—and even nasty—chemicals in hand soaps and body washes.

Avoid products that contain alcohol, which is drying and strips off natural oils. Most soaps are based on ancient Rose oil is gentle and formulas that nourishing enough to use as a facial used naturally moisturizer. occurring saponins (irritants, but effective for scrubbing off oily grime) and lye. If you want to sanitize your hands, consider an antimicrobial essential oil blend instead.

Did You Know?

Feed Your Skin Exercise can improve skin tone and prolong a youthful appearance, but it’s only about 20 percent of the equation. The most important aspect of a healthy life, with glowing skin, is high-quality food.

Water is the best drink for your skin, and fresh vegetables are the most mineral- and fiber-rich food source. Start your morning with a big glass of water, and keep going.

Eat vegetables at least three times per day—spinach in a morning smoothie; fresh salad or steamed crucifers at lunch; a veggie stir fry at dinner. On cooler nights, bake yams, squash, or a carrot/mushroom/ Brussels sprout blend.

In addition to water and veggies, healthy fats are the key to a healthy complexion.

The very top layer of your skin migrates to the surface from the “basement membrane” that lies below the epidermis. Between that basement membrane and the surface lies a fatty layer. Even the slimmest of people house at least 20,000 calories worth of fat (a generous 10-day supply of nourishment) under their skin. This means that new skin cells pass through this fatty layer on the way to the surface as they are maturing. So, the quality of the fat you ingest is critical for helping skin cells to mature through a clean, supportive medium.

Good fats generally come in containers that protect them from light and heat. The best olives in the world are usually stored in tins. Green glass or black recyclable plastic containers are also adequate. Fresh fatty fish (salmon, mackerel, anchovies, sardines, herring) are very healthy for your skin. Olive oil is one of the better salad and cooking oils. Just don’t overheat it, as overheating any oil can turn it rancid, eliminating its healthful qualities.

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USA MADE IN

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clean eating

eat to beat breast cancer Reduce your risk with these 7 cancer-fighting foods

Carrots are high in carotenoids—antioxidants such as beta carotene and alpha carotene—that protect against breast cancer. In one large study, women with the highest blood levels of carotenoids had an 18–28 percent lower risk of breast cancer.

Other foods rich in carotenoids include mango, papaya, sweet potatoes, pumpkin, and leafy greens. Try this: Shred carrots and toss with currants, pistachios, and rosewater for a Middle Eastern carrot salad; purée roasted carrots with chickpeas, garlic, and olive oil for a twist on hummus; toss baby carrots and cauliflower florets in melted coconut oil, roast till tender, and shower with minced parsley.

Flax seeds contain compounds called lignans, phytoestrogens that can change estrogen metabolism.

In postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which helps reduce breast cancer risk. Flax seeds are also rich in alpha-linolenic acid, a type of omega-3 fat that has been shown to suppress the growth, size, and proliferation of cancer cells and to promote breast cancer cell death. Pumpkin seeds, sunflower seeds, oats, barley, beans, and berries also contain lignans. Try this: Combine ground flax 30

seeds with minced rosemary, garlic powder, and water, roll thin, cut into squares, and bake as savory crackers; stir ground flax seeds, chopped walnuts, and blueberries into oatmeal for a power-packed breakfast; purée ground flax, cocoa powder, instant espresso, and yogurt for a healthy mocha smoothie.

Red onions are high in organosulfur compounds, which block tumor growth in breast and other cancers. Other foods rich in organosulfur compounds include yellow onions, garlic, leeks, shallots, and chives. Red onions also contain quercetin and anthocyanin— responsible for the red color—which also protect against breast cancer. Try this: Sauté red onions, shaved Brussels sprouts, and mushrooms in olive oil; halve red onions, drizzle with a mixture of melted coconut oil, honey, and balsamic vinegar, and roast until tender; thinly slice red onions, pack in a jar, and cover with apple cider vinegar for quick pickles.

Arugula is loaded with cancer-preventive compounds, especially glucosinolates, a group of sulfur-containing chemicals that are responsible for the pungent, bitter taste of crucifers. Glucosinolates are broken down by the body into isothiocyanates and indoles, compounds that have been shown to inhibit the development of cancer cells and promote cancer cell death. One study found that women who ate more crucifers, including arugula, kale, radishes, broccoli, and cabbage, had a lower risk of breast cancer. Try this: Purée arugula, basil, and spinach with cashews, olive oil, and garlic for a spicy pesto; toss baby arugula leaves

with diced pears, chopped pecans, and crumbled blue cheese, and drizzle with olive oil; sauté arugula, escarole, radicchio, and shallots, and top with a poached egg.

Green tea is rich in polyphenols, especially epigallocatechin gallate (EGCG), a powerful compound that’s been shown to strengthen immunity, prevent cancer cell growth, and induce cancer cell apoptosis (cell death). In one study of 1,009 women, green tea consumption was associated with a reduced risk of breast cancer.

EGCG is found primarily in green tea, but raspberries, peaches, strawberries, onions, and avocados also contain trace amounts. Try this: Add matcha green tea powder and honey to hot almond milk for a creamy green tea latte; simmer fish in a broth of green tea and sliced ginger; combine matcha green tea powder and almond flour, and use as a base for grain-free pancakes.

Tuna is high in EPA and DHA, omega-3 fats that reduce inflammation, protect against the development of breast cancer, and promote cancer cell apoptosis.

Salmon, sardines, herring, and mackerel are also high in EPA and DHA. And because studies have found a link between red meat, processed meat, and increased risk of breast cancer, fish may be a better choice than red meat for hearty meals.

Try this: Toss cooked whole-grain pasta with canned tuna, Kalamata olives, halved cherry tomatoes, and pesto; lightly sear thinly sliced fresh tuna and layer over sautéed greens; mix canned tuna with white beans, chopped arugula, and minced red onions for a protein-rich salad.

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PHOTOGRAPHY: PORNCHAI MITTONGTARE

A

bout one in eight American women will develop invasive breast cancer over the course of her lifetime, and breast cancer death rates are higher than those for any other cancer, except lung cancer. The good news: because it’s one of the best-studied forms of cancer, research has pointed out dozens of dietary factors and foods that can reduce your risk. Seven of the best:

By Lisa Turner

➐ Broccoli

PHOTOGRAPHY: PORNCHAI MITTONGTARE

sprouts, baby broccoli plants that resemble alfalfa sprouts, contain extremely high levels of sulforaphane, a sulfur-containing compound related to those in red onions. Studies show that sulforaphane can inhibit breast cancer cell growth and induce apoptosis of breast cancer cells.

They’re also high in fiber, which may protect against breast cancer by altering hormonal actions.

Other foods high in sulforaphane include broccoli, cabbage, Brussels sprouts, kale, and other crucifers.

Try this: Spread mashed avocado on toast and layer with broccoli sprouts, red pepper slices, and olives for an easy breakfast or snack; blend broccoli sprouts, bananas, pineapple, and coconut milk into a creamy smoothie; toss cooked soba noodles with broccoli sprouts, sautéed carrots and onions, sesame oil, tamari, and black sesame seeds.

Spicy Tuna Salad Sandwich with Arugula, Red Onion, & Broccoli Sprouts Serves 2 This power-packed sandwich incorporates a variety of cancer-preventive vegetables into traditional tuna salad. A mix of Greek yogurt, lemon juice, and olive oil takes the place of high-fat mayonnaise, and adds extra protein, with a spicy zing from cayenne pepper. We layered ours on a hearty, whole-grain bread studded with flax seeds; other options include gluten-free bread, ciabatta, baguette, or whole-wheat tortillas. For a grain-free option, serve it in lettuce cups.

⅓ 2 1 ¼ 1

cup low-fat, plain Greek yogurt Tbs. olive oil Tbs. lemon juice tsp. cayenne pepper, or to taste 6-oz. can white meat tuna packed in water, drained well ½ cup finely chopped arugula ¼ cup minced red onion ¼ cup shredded carrots 8 slices whole-grain flax bread 1 cup broccoli sprouts Dijon mustard (optional)

1. In medium bowl, whisk together yogurt, olive oil, lemon juice, and cayenne pepper. Add tuna, arugula, onion, and carrots, and stir to mix well.

Season to taste with salt and pepper.

2. Divide mixture between four slices of bread, and top with broccoli sprouts. Spread remaining bread with mustard, if desired. Top sandwiches with remaining bread, cut on the diagonal, and serve immediately.

Per serving: 540 cal; 36g prot; 21g total fat (3.5g sat fat); 49g carb; 40mg chol; 670mg sod; 1g fiber; 10g sugar

The Healthy Edge

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natural gourmet

simply sausage

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

Savor the flavors of fall with this apple-infused breakfast dish

I

love apples. Not only do they taste amazing, but they’re a powerhouse of nutrients, including vitamin C, fiber, and the under-appreciated anti-inflammatory quercetin. So when Chef Jeanette came up with this meat-and apple-pairing, I was excited to try it. And let me tell you, you’re going to love it. It’s kind of a “no-grease” answer to sausage, and it’s perfect for breakfast.

My objection to store-bought sausage is that most of it is made with the worst bits of factory-farmed meat mixed with who-knows-what and ground into a tube so you can’t know what’s in it, then sweetened—and seasoned so you won’t care. This recipe eliminates of all of those objections by substituting lean, mean turkey for the pork. It contains no additives, no chemicals, and no mystery meat, just good, wholesome ingredients, including sweet apple and superstar spices such as basil and thyme. This is one sausage you can enjoy without having to worry about how it was made!

—Dr. Jonny

NOTES FROM CHEF JEANNETTE

These patties make a balanced, high-protein accompaniment to many of the typical quick, higher-carb breakfast options that aren’t great for your blood sugar. While the patties cook, prepare a bowl of quick-cooking oatmeal, muesli, or granola to complete a balanced breakfast.

This sausage is also excellent with a piece of fresh seasonal fruit, such as a ripe pear. You can freeze leftovers to enjoy any time you need a jolt of protein.

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FEATURED NUTRIENT:

Apple Cider Vinegar First things first. Apple cider vinegar is simply vinegar made from fermented apples. And the fact that it’s made from fermented apples is our first clue as to why its healthful reputation might be warranted. As you may know, fermented foods are teeming with bacteria, particularly the good bacteria (known as probiotics) that are vitally important to a healthy gut. It’s these live microorganisms found in fermented foods (e.g., yogurt, kefir, real sauerkraut, kimchi) that give these foods “superpowers.”

But it’s not just the fermented apples that give cider vinegar its health pedigree.

The main ingredient in vinegar—acetic acid—help kill bacteria or help prevent them from multiplying. The most exciting (and relatively recent) discovery about vinegar is that it can be very helpful to people with type 2 diabetes. Research by Jeff Volek, PhD, RD, from the University of Connecticut, and others has shown that vinegar improves insulin sensitivity (during a high-carb meal) and significantly lowers both insulin response and blood sugar.

A spoonful before meals is said to help digestion, possibly by providing (or stimulating) enzymes. The late D.C. Jarvis, MD—known as an expert on folk medicine—recommended taking apple cider vinegar with each meal. Apparently he believed it would keep urine acidic and prevent kidney stones, a notion that, it should be noted, has never been scientifically tested.

SWEET & SAVORY APPLE TURKEY SAUSAGE

Serves 4

If you have time, let the mixture rest in the fridge for 10 minutes before sautéing to give the flavors time to develop.

1 lb. low-fat ground turkey 1 small apple, peeled, cored and finely grated ½ cup chicken broth (or apple cider or water) 1 tsp. ground coriander ½ tsp. ground ginger ½ tsp. ground fennel ½ tsp. nutmeg ½ tsp. thyme ¼ tsp. basil ½ tsp. salt ¼ tsp. black pepper ¼ tsp. cayenne pepper Coconut oil spray

1. In large mixing

bowl, combine all ingredients, and mix with your hands until well combined. Form into eight thin patties.

2. Spray griddle or

large skillet lightly with coconut oil, and heat patties over medium heat until cooked through, about 4 minutes per side.

Per serving: 200 cal;

22g prot; 10g total fat (2.5g sat fat); 6g carb; 85mg chol; 440mg sod; 1g fiber; 4g sugars

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Kathie’s Kitchen

SuperSeedz Gourmet seasoned pumpkin seeds.

Supplies 8g complete protein.

Small batch dry roasted.

Vegan, peanut/tree nut-free, gluten-free.

Clif

Munk Pack

Protein Cookie A fun delicious source of feel-good, balanced nutrition.

Soft-baked.

Powered with 18g of plant protein.

Vegan.

Nut Butter-Filled Energy Bar

Wow Baking Company

For sustained energy.

Moist chewy gourmet gluten-free cookies.

Creamy nut butter inside an organic energy bar.

6–7g protein per bar.

Non-GMO.

Bragg

Liquid Aminos Liquid all-purpose seasoning from soy protein.

Gluten Free Cookies Made in small batches.

No hydrogenated oils or artificial flavors.

Farmhouse Culture

Crunchy Kraut Organic wild fermented cabbage.

With naturally occurring amino acids.

Naturally probiotic.

No preservatives.

Add to sandwiches, burgers, & bowls.

Gluten-free.

New Chapter Miyoko’s

Vegan Mozz Fresh Italian-style vegan mozzarella.

Melts, bubbles, browns, & slices.

Perfect for pizza or caprese.

Organic, dairy-free.

Wholemega Fish Oil Extra-virgin 100% wild Alaskan salmon oil.

With whole omegas, vitamin D3, & antioxidants.

Supports heart health and overall wellness for men & women.* The Healthy Edge

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Kyolic

Brain Energy

Mental energy & cognitive function.* Supports attention & working memory.* With aged garlic extract, bacopa, & citicoline.

* 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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