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July 2021

Summer Slim-Down 8

ESSENTIALS

for fun in the sun

THE SOUTH BEACH DIET GOES KETO! P. 22

FATIGUE:

CAUSES & CURES

plus

HOW TO GET THE MOST FROM YOUR

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Try Something New Vital Proteins

Vital Performance Protein Enhance your fitness regimen with this blend of collagen peptides and lactose-free milk protein isolate. This protein powder is ideal for both postworkout recovery and anytime nutrition, supporting muscle protein synthesis and promoting healthy bones, joints and tendons.* It supplies 5g of functional sugar and 25g of complete protein, including all 9 essential amino acids.

Natural Factors

Whole Earth & Sea Beets & Berries Get a burst of antioxidants and supercharge your day with this delicious, convenient, and functional boost.* This unique, wholesome, ketofriendly powder can be used to “boost” almost anything, from smoothie bowls and shakes to baked goods and raw treats. Simply scoop, add to your recipe of choice, mix, and enjoy a natural burst of energy with the added benefit of healthy blood flow!*

Mickelberry Gardens

Bee Calm Spray

Designed to promote relaxation and calming of the mind and body, this stress-relief spray is perfect to take on the go!* No matter where you are, a spritz or two can help ease tension, stress, and anxiousness.* It includes raw honey, known to have a relaxing, sedative effect on the body, as well as gentle herbal remedies traditionally used to promote relaxation, including chamomile, lemon balm, passionflower, and lavender.*

Wipala

Inka Boost Bar What do you get when you combine 1 banana, 12 coffee beans, and quinoa? Inka Boost! This bar is just 3 amazing ingredients, totally organic, totally clean. The natural power boost provides clean energy and immediate resistance.* No sugar added. Vegan and gluten-free.

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Ora

Aloe Gorgeous CollagenBoosting Powder This plant-based collagen-boosting powder contains aloe vera, pea protein, silica from bamboo, vitamin C from acerola cherry, and vitamin E from sunflowers. Aloe vera polysaccharide is important for bringing together amino acids in the body to help produce collagen.* Aloe vera plus the protein silica and vitamins combine to make the perfect mix for boosting your body’s natural collagen making ability.*

Just Thrive

Probiotic & Antioxidant This unique probiotic contains a patented strain called Bacillus Indicus HU36, which produces antioxidants in the digestive system where they can be best absorbed by your body.* The probiotic spores in this formula have been successfully used to enhance digestive health for many years, and research suggests it may help ease symptoms of leaky gut.*

Truvani

Protein + Energy Mix, sip, and energize with this balanced plant protein and energy powder. Made with a blend of plant protein, organic coffee powder, MCT oil powder, maca, lion’s mane, cordyceps, and coffeeberry extracts, this powder provides a convenient way to power through the day. With the caffeine of about 1 cup of coffee, it provides on-thego fuel without the heavy crash.* Available in Chocolate Mocha or Vanilla Latte.

Milk Bar

Cornflake Chocolate Chip Marshmallow Cookies Who doesn’t love cookies? And while the classics are great, Milk Bar doesn’t just make regular cookies. They’ve combined common grocery ingredients into uncommonly delicious treats. Crunchy corn flakes and soft marshmallows baked into a sweet soft-baked cookie. Milk Bar makes treats to bring you little moments of joy—wherever, whenever.

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Try Something New Pop & Bottle

Almond and Oat Milk Lattes Delicious creamy lattes made with almond milk or oat milk combined with green tea, cold brew, or cacao. These 100% clean beverages are made without refined sugar. Choose from Mocha Oat Milk Latte with Adaptogens, Vanilla Oat Milk Latte with Collagen, Match Green Tea Almond Latte, Vanilla Cold Brew Almond Latte, or Cacao Almond Latte.

Johnny Pops

Red White & Boom Pops With a nod to the tricolor popsicles from childhood, these completely natural and dairy-free pops are perfect for summer and celebrations. Made with simple ingredients and a fun and refreshing cherry lemonade flavor. No artificial colors, flavors, or sweeteners. Organic and vegan.

Ozo

Smokehouse PlantBased Burgers Taste the good in life! These Plant-Based Burgers are perfectly flavored with applewood for a savory and hearty taste that comes naturally. It’s the juicy, crave-able burger that begs you to bite, savor, and smile. Made with fermented pea protein and shiitake mushroom for flavor and nutrition. Non-GMO and soy- and gluten-free.

LaCroix

Beach Plum Naturally Essenced Sparkling Water Start dreaming of summer, and excite your imagination, with the taste, taste, taste of new cool Beach Plum LaCroix! This new flavor offers the delectable coolness of luscious fruit native to the east coast of the U.S. Zero calorie, zero sweetener, zero sodium, just pure refreshment and pleasure…beyond taste.

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Mary Ann O’Dell MS,RDN

HYDRATE

As the summer sun and temperature heat up, hydration becomes critical. Water is an essential nutrient for the body, and even mild dehydration can drain your energy and make you fatigued. Severe dehydration can lead to dizziness, nausea, vomiting, and illness. So drink up and stay hydrated with these natural choices.

Water. When it comes to purified water, the possibilities are endless. For hot summer days, higher-pH water with electrolytes will be your best option. But for something different, you can also try flavored water or essenced sparkling water. Look for brands without sugar or artificial sweeteners, colors, of flavors. Coconut Water. Also called coconut juice, this natural isotonic beverage is high in potassium and other electrolytes, making it a great fluid replacement beverage for exercise and sports events. And it has no added sugar or sweeteners, making it an even better choice than conventional sports beverages. Coconut water is also found combined with natural fruit juices. Tea. Tea is one of the more popular beverages available. Choose from black, green, oolong, white, or rooibos (red) teas, or a variety of herbal tisanes. Brew tea with hot water, then pour over ice for a refreshing iced tea to cool you off on a hot day. Or try one of the many ready-to-drink bottled teas available. Remember that black and green tea do contain caffeine, which can act as a diuretic. So be sure to supplement your tea drinking with some water. Fruits & Veggies. If you need another reason to eat those fresh fruits and veggies, here it is! Certain fruits and vegetables have a high water content. Think of summer’s bounty— watermelon, tomatoes, lettuce, cucumber—for high-water fruits and veggies.

5/24/21 10:26 AM

July 2021

features 18 Summer Essentials From bug bites and bee stings to sunburns to ordinary scrapes and bruises, fun in the sun offers more than its share of opportunities for injury. This year, stock up on natural remedies for common summer issues before you head out, so you can safely enjoy the warm weather without the worry.

22 Keto-Friendly South Beach Diet Harness the healing power of flowers

p. 10

Remember the South Beach Diet? It’s back with a keto twist. Here’s how it can help you beat sugar addiction, burn fat, and achieve lifelong health. Plus a Keto-inspired South Beach recipe to help you get started.

departments NEWS FLASH

IRISH SEA MOSS

Hot Off the Press. The latest news from the world of natural health.

SUPPLEMENT ADVISOR

How to Benefit from Calcium Supplements. The keys to better bone health.

HERBAL ADVISOR

Flower Power. From geranium to lavender, these six beautiful blooms offer potent healing properties.

HEALING EDGE

GET SOME SLEEP!

Safe, effective ways to get the rest your body needs.

GLOWING SUMMER SKIN

Protection, hydration, and more sun-safe strategies.

PURE BEAUTY

Supercharged Sunblockers. They’re good for your skin— and the environment.

Eating for Your Genes. How the right diet can improve your health on a cellular level.

EXPERT’S CORNER

This popular plant from the North Atlantic coasts offers a host of health benefits.

Why am I Always Tired? Causes and cures for persistent fatigue and other energy-sapping ailments.

CLEAN EATING

The Go-To Meal for Summer. Refreshing and creative salads.

NATURAL GOURMET

Nutrit

Keep Your Cool. A delicious (and dairy-free) frozen treat.

childlifenutrition 2

July 2021

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Childlife_B

Nutrition for Kids!

Nutrition for Kids! Nutrition for Kids!

#moregood #moregood

nutrition.com childlifenutrition.com | | @childlifeessentials | @childlifeessentials

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5/24/21 3/2/2110:33 1:47AM PM

editor’s letter Swing Into Summer After a year spent in limited-capacity, socially-distanced isolation, it seems as if everyone is ready for summer. I know I am. So this issue of The Healthy Edge is dedicated to helping you get outside and enjoy the warm weather safely. And when I say “safely,” I’m not talking about masks and vaccines. It’s maybe a sign of things getting back to normal that we now need to be concerned about other potential summer pitfalls—starting with exposure to the sun’s harmful rays. At this point, I think we’re all aware of the need to protect ourselves from skin cancer by using sunscreens. The problem is that many brands contain ingredients that may be just as damaging to our health in the long run as the UVA and UVB rays they’re designed to repel. In “Supercharged Sunblockers” (p. 28), writer Sherrie Strausfogel takes a look at natural alternatives for sun protection— mineral-based sunscreens that do the job without the harsh checmicals found in conventional products. Also be sure to check out “Summer Essentials” (p. 18), for a look at more effective solutions for common summer problems, from insect bites and rashes to dehydration and sunburns. With these natural products in tow, you’ll be ready for whatever summer throws at you, so you can safely enjoy getting out and getting active again.

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

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Publisher & Director of Retail Sales Rob Lutz Integrated Media Sales Director Mason Wells Eastern U.S. mwells@outsideinc.com Integrated Media Sales Director Anne Hassett Western U.S. anne@hassettmedia.net Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702

Retail Customer Service bnsales@pocketoutdoormedia.com 800-380-9842

Accounting & Billing Tonya Hodges 513-318-0325

Chief Executive Officer Robin Thurston President & Chief Operating Officer Danielle Quatrochi Chief Financial Officer Ajay Gopal Chief Product Officer Christopher Glode Chief People Officer Jade Curtis Chief Revenue Officer Scott Parmelee Vice President, Active Lifestyle Sales Sharon Houghton Vice President of Content Strategy Zander Baron Vice President of Marketing PJ Rabice Vice President of Creative Services Andrea Kupfer

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

THE HEALTHY EDGE. Vol. 13, No. 6 Published monthly by Outside Interactive Inc., 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. (c)2011 Outside Interactive 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.

July 2021

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Prevagen_

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Susan, 52 Sales Management. Marathon Runner. Paid Testimonialist 1 Based on a clinical study of subgroups of individuals who were cognitively normal or mildly impaired.

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4/6/21 10:30 11:56AM AM 5/24/21

newsflash

ARE YOU GETTING ENOUGH IODINE? According to an Australian study, women of child-bearing age are likely to fall short on iodine, which is essential for normal thyroid function and healthy neurological development of babies. Eating salt that isn’t iodized (such as many sea salts and pink salts) and drinking plant milks in place of cow’s milk may contribute to the shortfall. An earlier study that tested 30 plant milks found that these generally contain significantly less iodine than cow’s milk, which has been a traditional source of the mineral in the United States along with regular (iodized) table salt. Many multivitamins contain iodine.

COFFEE AROMA HELPS RESTORE

RESTORE SENSE OF SMELL

A Turkish study has found that sniffing coffee can help Covid-19 patients to recover some of their sense of smell, at least temporarily. Among participants, 13 percent regained their ability to smell normally, while most of the others experienced different degrees of improvement, for at least one hour. The study tested Turkish coffee, which is strong and unfiltered.

Fruits and Veggies

REDUCE STRESS An Australian study of 8,600 people between the ages of 25 and 91 found that those who ate the most vegetables and fruits experienced the least stress. “Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids, and carotenoids that can reduce inflammation and oxidative stress,” said Simone Radavelli-Bagatini, lead researcher and PhD candidate. “Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress and anxiety, and lower mood.” 6

THE MAGNESIUM SWEET SPOT FOR

HEALTHY BLOOD PRESSURE A Spanish study that tracked the diets and blood pressure of more than 14,000 people for nearly 10 years found a magnesium sweet spot. Looking only at food sources of the mineral, researchers found that those who consumed between 200 mg and 500 mg of magnesium daily had lower odds of high blood pressure. The data was not clear for amounts over 500 mg daily, and the study did not look at magnesium from supplements. Pumpkin seeds, chia seeds, almonds, and spinach are good food sources of magnesium.

July 2021

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5/24/21 10:32 AM

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4/15/2110:32 11:25 AM 5/24/21 AM

supplement advisor

By Vera Tweed

how to benefit from calcium supplements We all know that calcium helps build strong bones, but there’s a lot more to it than that.

alcium for bone health is one of the most widely recommended supplements, but the advice to take it typically omits a few important facts. Too much calcium, as well as too little, can be detrimental to your health. Plus, it doesn’t work alone. Calcium needs magnesium, vitamin D, and vitamin K 2 to deliver its rightful benefits.

Calcium and Magnesium These two minerals need to be balanced because they work together in the human body. For example, calcium excites nerves and makes muscles contract while magnesium calms nerves and makes muscles relax. Calcium is used in blood clotting while magnesium helps to prevent dangerous clots. Too much calcium in relation to magnesium leads to an exaggerated and lingering stress response in nerves, muscles, and hormones. Such an imbalance can also raise levels of chronic inflammation and is linked to heart disease, diabetes, some cancers, chronic obstructive pulmonary disease, depression, cognitive problems, and premature death. And this type of imbalance is rampant. During the past few decades, studies have suggested that the optimum ratio of calcium to magnesium is under 2:1—at least 250 mg of magnesium with 500 mg of calcium, as an example. But the typical American consumes a ratio of 3:1—too little magnesium in relation to calcium. Since the late 1970s, the amount of calcium in American diets has increased more than twice as much as magnesium because calcium—but not magnesium—is added to many processed foods. A rise in chronic diseases parallels this trend. 8

The Calcium, D, Magnesium Trio Vitamin D is recognized as being essential for the absorption of calcium, as well as overall health. And vitamin D supplements have gained popularity in recent years, especially as we spend more time indoors, so our bodies produce less of the “sunshine vitamin.” But without adequate magnesium intake, vitamin D cannot become fully active in the human body, and even high doses may not correct a deficiency. In addition, high-dose vitamin D supplements—often taken today—can severely deplete magnesium, creating or worsening an imbalance with calcium. A balanced combination of these nutrients provides optimum benefits. While calcium alone does not reduce fractures in older people, studies have found that a combination of vitamin D and magnesium has reduced the incidence of fractures, Alzheimer’s disease, and death.

How to Get Enough Calcium Experts recommend 1,000 mg of calcium daily for adults, and 1,200 mg daily for women over 50 and men over 70. These refer to total intake from food and supplements, not supplements alone. So if you need 1,000 mg and your diet provides 700 mg, supplement with 300 mg. To get the full benefits, also take these nutrients that work with calcium: MAGNESIUM: Most Americans are deficient. To maintain a balance with calcium, the daily requirement would be at least half of your optimum calcium intake: 500 mg of magnesium for women up to age 50 and men up to age 70, and 600 mg after that. VITAMIN D: Daily recommended amounts are 600 IU (15 mcg) for adults up to age 70 and 800 IU (20 mcg) thereafter, assuming you get minimal sun exposure. Use supplements to make up any shortfall in your diet or get a vitamin D blood test and take enough to achieve optimum blood levels. VITAMIN K2: There is no set recommendation for daily intake of vitamin K2, but studies have used 45 mg daily of the MK-4 form or 180 mcg of the MK-7 form.

Calcium and Vitamin K2 Studies show that high levels of calcium can promote heart disease through calcification and stiffening of arteries. Vitamin K2 can prevent and possibly reverse these conditions, enabling calcium to be better utilized for bone health and other functions, without the risks. The richest food source of vitamin K2 is natto, a Japanese fermented soy food, but other foods are not likely to provide adequate amounts. Studies have found that two forms of the vitamin are effective: MK-4 and MK-7. Supplements may contain one of both forms, and the vitamin is sometimes combined with other nutrients in formulas for bone health.

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July 2021

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5/24/21 3/25/21 10:33 11:31 AMAM

herbal advisor

flower power 1

Calendula

Also called marigold, calendula contains natural anti-inflammatory, antifungal, and antimicrobial properties. It’s intensely healing to the skin and can be used in place of drugstore antibacterial ointments and creams for minor cuts, scrapes, and burns. One study from the International Journal of Tissue Reactions found that calendula ointment helped reduce venous leg ulcers when applied topically for three weeks. Try: Boiron Calendula Gel

Echinacea

Used medicinally for centuries by Native Americans and other cultures, echinacea can help reduce symptoms of the common cold if taken at the first hint of illness. It’s well-known for its antibacterial qualities. This beautiful purple coneflower also has compounds that have been shown to help ease anxiety, reduce inflammation, and improve acne and eczema. Try: Gaia Herbs Echinacea Supreme

Six blooms that heal.

Rosehip

Extracted from the seeds of the wild rose bush, rosehip oil is packed with omega-3 and omega-6 fatty acids. These beneficial fats can help repair and regenerate skin cells, improving the appearance of scars, burns, blemishes, and age spots. Rosehip oil also contains beta- carotene and tretinoin, a retinoic acid that helps diminish lines, wrinkles, and other signs of aging. Try: Andalou Naturals 1000 Roses Daily Shade Facial Lotion

Geranium

To balance oily skin, add a few drops of geranium to your skincare products, which helps regulate oil production and reduces acne breakouts. Geranium is anti-inflammatory, antifungal, and has antioxidant properties. It also improves skin elasticity and reduces the appearance of wrinkles. The scent of geranium is uplifting and can ease stress. Try: Now Geranium Essential Oil

St. John’s Wort

This cheerful yellow flower is one of the most effective natural treatments for depression. Studies have found that it works better than some prescription drugs for depression and results in fewer side effects. Topical St. John’s wort is prized for its antibacterial and antiviral properties. Try on minor burns, cuts, and scrapes. You can also find topical St. John’s wort for cold sores. Note: St. John’s wort can enhance the liver’s breakdown of drugs, including oral contraceptives and chemotherapeutic drugs, and therefore may reduce their effectiveness. Try: Paragon Plus PurExtract St. John’s Wort

Lavender

The benefits of lavender are endless, from easing anxiety to boosting mood to clearing up acne. The uplifting scent of lavender has been shown in several studies to reduce workplace anxiety and relieve stress. And it’s edible! Lavender adds a light floral note to recipes, and it pairs especially well with citrus. Try: Herb Pharm Lavender Extract

July 2021

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5/24/21 10:26 AM

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SCAN ME FOR VIDEO

5/24/21 3/23/21 10:26 11:50AM AM

healing edge

eating for your genes

involve some kind of damage or impairment to DNA. This damage can come from toxic chemicals, cigarette smoke, UV rays from sunlight, radiation (such as X-rays), and even byproducts of the body’s normal metabolic processes. DNA gets damaged throughout life, even tens of thousands of times a day. The cells are able to repair most of this damage—in most people, fairly efficiently through their 20s. But as we age, DNA damage accumulates and can cause serious problems including cancer and other diseases. The good news is that no matter what your genetic background, you’re not doomed to suffer the same diseases as your parents or grandparents. There are many things you can do that impact gene activity and help protect and repair DNA. Here’s what the studies show:

or years, we’ve believed it’s all in our genes—that a predetermined and unalterable genetic makeup would set us up for obesity, disease, and premature aging. Now, emerging research is showing that’s not the case. What we’re learning: almost all of our genes may be influenced by the foods we eat. In the words of Deepak Chopra and Rudolph E. Tanzi in Super Genes (Harmony, 2015), “You’re not just the genes you were born with. You’re the user and controller of your genes, the author of your biological story. No prospect in self-care is more exciting.”. It starts with DNA, the genetic code that determines all the characteristics of a living thing. DNA is packaged into chromosomes that contain all of our genes—sections of DNA that contain the instructions for making the proteins our bodies need to function. But DNA isn’t a rigid, indelible code, as was once thought. Instead, new studies are finding that nutrients in our food profoundly affect gene expression—the process by which information from a gene’s DNA sequence is translated into a substance, like a protein, that’s used in a cell’s structure or function. We’ve known for years that degenerative diseases (and the aging process) all

Good health begins at the cellular level.

Get Enough Sleep

Healthy Tip!

Studies have found that regular exercise can help keep your genes in top shape, so get off the couch and get moving!

Inadequate shut-eye has been linked with lower DNA repair and more breaks in DNA—explaining the increased risk of cancers and neurodegenerative diseases in people who are sleep deprived. And it’s not just a lifetime of insomnia. In one study, researchers found that just a single week of insufficient sleep altered the activity of more than 700 genes. Researchers say that sleep deprivation affects gene expression in the nervous

July 2021

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5/24/21 10:25 AM

By Lisa Turner

system, especially on genes related to neuronal plasticity, brain function, and cognition, but skimping on sleep also increases inflammation and impacts the expression of stress-related genes. So make sure you’re getting plenty of shut-eye every night. If you struggle with sleep, try restful supplements such as valerian, passionflower, or melatonin.

Be Active Our genes evolved with the expectation of a certain level of physical activity, required for normal gene expression. When we’re sedentary, we impact gene expression and increase the risk of disease. Research shows exercise changes the shape and functioning of our genes. In one study, 117 genes were expressed differently in the brains of animals that began a program of running. Another study found that physical exercise changed the DNA in muscle cells, impacting genes that play a role in energy metabolism, insulin response, and inflammation in muscles. And other research shows exercise promotes gene expression of feel-good chemicals in the brain. What you do isn’t as important as how often you do it—regular activity is key. Work daily movement into your life. Schedule walk-and-talks instead of lunch meetings, park at the far end of the lot, get up from your desk job every few hours and run up and down the stairs, do jumping jacks while you’re watching TV.

Chill Out Chronic tension and anxiety increase levels of stress hormones, which can cause changes in the brain’s DNA. In one study, these changes were most closely associated with genes related to a variety of mental issues, such as depression, autism spectrum disorder, and schizophrenia. Similar DNA changes have been seen in the brains of clinically depressed people who committed suicide. Other research shows that stress impacts genes that regulate inflammation, and mindfulness meditation techniques can turn down the expression of pro-inflammatory genes.

If you’re a stress case, try a simple morning meditation, cutting back on caffeine, starting a yoga class with friends, and/or breathing deeper in tense situations. Lemon balm, omega-3 fatty acids, ashwagandha, and L-theanine also all have proven stress-relieving benefits.

Eat Less

Focus on Nutrients A number of vitamins, minerals, and vitamin-like substances have been shown to protect and repair DNA. Some of the most important:

* B vitamins, especially folic acid and vitamins B3, B 6, and B12, found meat, seafood, eggs, beans, leafy greens, and seeds.

Minimizing daily caloric intake—while still getting adequate amounts of vitamins, minerals, and other nutrients— has been shown to reduce DNA damage, enhance DNA repair, delay the effects of aging, and lower the risk of disease. And the reason is pretty simple. The body’s normal process of breaking down foods forms free radicals, so if you eat less food, fewer free radicals are being produced, and there’s less risk for DNA damage. Most studies focus on the impact of lowering calories by about 30 percent— easier that you might think. If you’re currently eating around 2,000 calories a day, skip that Big Mac and fries (880 calories) or your morning Starbucks muffin and latte (650 calories).

* Sulforaphane, found in broccoli

Minimize Starches

* Anthocyanins, found in blueberries,

Our bodies were designed to eat nonstarchy fruits and vegetables (such as berries and leafy greens), along with lean meat and unprocessed fats. Our current diet, high in refined carbs and sugars, makes the genes involved in the development of inflammatory compounds work overtime. And genes involved in type 2 diabetes, cardiovascular disease, Alzheimer’s disease, and some forms of cancer are activated by a carbohydrate-rich diet. Some studies on genetic research show that a diet made up of one-third protein, one-third fat ,and one-third carbohydrates reduces the risk of disease. To protect your DNA, balance your diet between lean protein, unprocessed fats, and non-starchy fruits and vegetables. Some suggestions: a cup of oatmeal topped with a tablespoon of almonds, a handful of blueberries, and a scoop of protein powder; a tuna sandwich and an apple; or a serving of salmon with half a cup of beans and a big salad with olive oil.

sprouts, broccoli, cauliflower, cabbage, Brussels sprouts, and kale.

* Epigallocatechin gallate, found

primarily in green tea, white tea, and oolong tea, and in small amounts in strawberries, raspberries, blackberries, plums, and peaches.

* Selenium, found primarily in

Brazil nuts, tuna, sardines, oysters, chicken, turkey, brown rice, and sunflower seeds.

* Carotenoids, especially lycopene,

lutein, astaxanthin, and zeaxanthin, found in pink grapefruit, watermelon, tomatoes, papayas, mangos, leafy greens, and salmon. blackberries, red cabbage, black plums, red radish, and raspberries.

* Citrus flavonoids, found in grapefruit, oranges, tangerines, lemons, and limes.

* N-acetylcysteine, found as cysteine

in chicken, turkey, eggs, cheese, beans, and yogurt.

* Alpha lipoic acid, found in spinach,

broccoli, sweet potatoes, tomatoes, carrots, beets, rice bran, red meat, and organ meats.

* Carnitine, found in red meat, chicken, milk, fish, beans, and avocado.

* Creatine, found in red meat, poultry, pork, fish, eggs, and shellfish.

* NADH, found in red meat, fish, poultry, and yeast.

* Coenzyme Q10, found in organ meats, beef, chicken, fatty fish, beans and lentils, spinach, cauliflower, sesame seeds, and pistachios. The Healthy Edge

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expert’s corner

By Emily Kane, ND, LAc

why am I always tired?

A little investigative work can help pinpoint why you’re constantly fatigued—and what to do about it.

I feel tired a lot. I just don’t have the energy to accomplish what seems like a normal amount of work, errands, and a little play in my day. What’s wrong with me?

is a very common Fatigue concern with many possible

origins. Likely it’s a combination of a few different things:

Anemia Menstruating women who bleed heavily (more than 3–4 super tampons a day for more than 4–5 days a month) may not be replacing red blood cell loss. Anemia absolutely causes fatigue, and usually a feeling of being cold. An inexpensive blood test (CBC, or complete blood count) can quickly show if anemia is the problem. There is another type of anemia, caused by B vitamin malabsorption, which is more common as we age. Known as pernicious anemia, the symptoms are similar to iron-deficiency anemia: fatigue and cold. But pernicious anemia also comes with nerve issues such as numb or tingly hands and feet, unexplained twinges of pain, or random muscle spasms (which can also be caused by mineral deficiencies).

Thyroid Another cause of low energy is hypothyroidism, or low thyroid function, which has become rampant in the past 20 years. Thyroid issues used to be rare, but because of the enormous burden of chemicals and plastics, our bodies are constantly working against foreign substances. 14

If your fatigue is linked to low thyroid function, you may be able to turn it around without medicine. The screening test is TSH—thyroid stimulating hormone, which is made in the brain. A TSH reading over 5 signals that you may not be making enough of the hormone thyroxine. Thyroxine acts like a gas pedal in your body. When you need to rev up, get warmer, get your digestion going, get your heart pumping, the thyroid gland should produce thyroxine. And every cell in the body has receptors for thyroxine. But sometimes the thyroid gland gets clogged up and can’t pump out enough thyroxine. And sometimes we just don’t have enough of the building-block (iodine) in our diets. Many people with low thyroid function also have an autoimmune disease that causes the body to start attacking the thyroid gland. Work with a healthcare provider to sort this all out.

Healthy Energy Boosts Nutritional supplements—including iron, herbal nervines, and digestive enzymes— can be helpful in resolving fatigue. Most of us, because of our indoor lifestyle, are deficient in vitamin D3, vitamin K, and melatonin. Unless you drink a lot of fresh orange juice or use a lot of fresh lemon juice, you’re probably not getting enough vitamin C. I personally would choose vitamin C if I could only take one supplement. It’s the basic nutrient required for all tissue repair, and it’s also crucial for balancing sympathetic and parasympathetic nervous system responses (fight or flight versus let’s stay calm). Lifestyle adjustments are also crucial when fighting fatigue. Bodies need to move. Take a walk. Take the stairs. Dance around the living room. And while you’re moving, stay well hydrated. Dry tissues are

more easily damaged, less resilient, and literally less energetic—less oxygenating blood flows through dry tissues. Start the morning with a glass of water (room temperature or warm), and keep going. Drink water between meals and during exercise. Keep track. Speaking of water, one of my favorite self-care activities is cold water walking. Run cold water into the tub ankle deep while dry-brushing your whole body. Then walk in place in the tub for 60 seconds (you can start with 30 seconds—or if this doesn’t appeal, just rinse with cold water after every shower or bath). Now that I’m brave and have been cold-water walking in the morning for years, I sit down and splash my belly and low back, then kneel and put my forearms in the cold water. Who needs coffee after a cold dip? Finally, I can’t emphasize enough the importance of making good food choices. You want your diet to promote tissue healing, and not inflammation. The basics of an anti-inflammatory diet are well known—mostly veggies, fish not red meat, good olive oil (raw or gently heated), no deep fried anything, and whole grains such as rice, quinoa, and barley. Avoid processed foods (just say no to chips, cookies, and crackers). Snack on nuts, carrot sticks, sliced apples, and celery instead. If you support minimizing the heavy human footprint on the planet, go vegan. There are incredible choices today for vegetable-based “cheeses” and “meats” and even creamy desserts. Choose your food wisely—it can make all the difference.

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Irish Sea Moss: Hype or Help? BY MARY ANN O’DELL, MS, RDN

WHAT’S THE DEAL WITH SEA MOSS? Everybody is interested in this sea vegetable! As many nutrition fads go, this started on social media with a famous model and media personality, and it spread from there. So is sea moss worth the hype? Let’s look at what sea moss has to offer. Irish sea moss is a type of red seaweed found on the coast of the North Atlantic around Ireland and Europe. As with other seaweeds and algae, sea moss supplies a host of minerals and nutrients—enough so that it was used as a source of nutrients and food during the Irish Potato Famine of the 1800s. Sea moss, along with other seaweed, is a source of a variety of nutrients, including magnesium, iron, calcium, iodine, copper, vitamin K, vitamin C, vitamin B12, and folate. Sea moss also contains carrageenan, a compound commonly used as a thickening agent in many foods. While people have consumed sea moss for years, science is just beginning to research and discover its potential therapeutic benefits.

POTENTIAL BENEFITS OF SEA MOSS Sea moss works as a prebiotic, which can support the health of the gut microbiome, feeding the beneficial bacteria in the gut. Sea moss is a good source of fiber, which helps promote colon health. It’s also mucilaginous, a fancy word that means it has a sticky gel-like consistency that coats and soothes the intestinal tract and helps move waste through the intestinal tract. Other sea moss benefits include:

Improved Thyroid Function Sea moss is a good source of iodine, which is used by the thyroid to produce hormones. Iodine-rich foods can help support healthy thyroid function and metabolism. But be aware that consuming too much iodine can have a negative effect on the thyroid, so use sea moss only as suggested.

Healthy Skin Sea moss is rich in sulfur, a key compound for skin health. Sea moss gel is a gelatin-like substance with collagen-boosting nutrients for skin. This may be why sea moss has been called 16

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vegan gelatin. The beauty of sea moss gel is that it can be used internally as a nutrient source for skin health, but it can also be applied as a face mask to moisturize skin and to fight bacteria that contribute to acne.

Energy & Performance Sea moss supplies B vitamins, iron, and taurine, nutrients that can contribute to improve energy levels. Taurine has also been shown to help with exercise performance. Studies suggest that trained athletes who consume taurine have improved exercise performance and more fat loss.

Weight Loss While research is limited on sea moss’ role in weight loss, its nutrient content suggests that it could play a role. The fibrous carrageenan component in algae is a soluble fiber that can contribute to satiety, helping you feel full longer, potentially helping to reduce overeating. Its prebiotic action may also improve the microbiome, which may play a role in reducing risk for obesity. There are also reports of sea moss supporting heart health and blood sugar health. While sea moss shows a great deal of promise, more research is needed to support its role or roles in optimum health. However, with its nutritional profile, supplementing with sea moss can certainly fill in nutritional gaps in the diet, and may support overall good health.

HOW TO USE SEA MOSS Sea moss is available in capsule form or in convenient powder form. Raw or dried sea moss is also commonly made into a gel, and the gel is consumed daily. A serving of sea moss is just 1–2 tablespoons of gel. As mentioned before, do not exceed 2 tablespoons per day to avoid excess iodine intake.

Making Gel from Raw Sea Moss 1. Rinse the sea moss thoroughly. 2. Place sea moss in a bowl and cover completely with spring water. Cover bowl and refrigerate overnight or up to 48 hours. 3. Pour off the water and rinse again thoroughly. 4. Put the sea moss in a blender and add ¾–1 cup spring water. Blend until it becomes thick and creamy looking. 5. Place sea moss gel in a glass airtight container. It will keep in the refrigerator up to 1 month.

Making Gel from Powder 1. Use ¼ cup of sea moss powder for 2 cups of hot water. 2. Bring water to boil then remove from heat. 3. Pour water into the container of a high speed blender. Add sea moss powder. 4. Blend 1–2 minutes until it gets thick and creamy looking. 5. Pour sea moss gel in a glass airtight container. It will keep in the refrigerator up to 1 month. Use the gel in smoothies or shakes, mixed in yogurt, or use as a thickener in soups or desserts. In addition to consuming sea moss, the gel can be applied to the face or hair as a mask. It can even be added to a watering container used to water plants! Add 1–2 tablespoons per half gallon of water.

Only Natural

Irish Sea Moss

Traditional botanical sea moss. To support stamina, strength, and immunity.* Available in capsules or powder. The Healthy Edge

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Summer Essentials MUST-HAVE SOLUTIONS FOR MORE FUN IN THE SUN. BY LISA TURNER

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ummer isn't always carefree. Playing outside is fraught with hazards such as bites, burns, allergies, and sprains. And motion sickness can put a serious damper on summer travel. This year, prepare yourself for the season by stocking a small zippered bag with first-aid basics—adhesive bandages, rubbing alcohol, instant cold packs, hand wipes, and tweezers— and include these eight essentials to keep you happy and healthy all summer long.

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Bug bites and stings.

Campgrounds, hiking trails, and outdoor events are crawling with biting, stinging critters. Wear shoes, avoid perfume and strongly-scented lotions or deodorant, and cover exposed skin— especially during sunrise or sunset, when insects are more active. Keep bugs at bay with a natural insect repellent, and stock up on natural topicals to ease itching, pain, and redness if you get bitten or stung. SUMMER ESSENTIALS: All Terrain Herbal Armor Repellent Spray, Oleavicin First Aid Spray & Bug Bite Relief, B&T Ssssting Stop.

2Sunburn.

We know you're slathering on sunscreen—but despite your best efforts, you still get burned. For additional sun protection, seek shade, wear a widebrimmed hat and light, long-sleeved cover-ups or clothing with UPF protection, and avoid the sun during peak hours—usually 10 a.m. to 2 p.m. Soothe minor sunburns, redness, and irritation with aloe vera, tea tree, and other botanicals. SUMMER ESSENTIALS: Stream2Sea Sun & Sting Relief Gel, Lily of the Desert Aloe Vera Gelly, Similisan Burn Recovery Cooling Spray.

SUMMER ESSENTIALS: Boiron Arnicare Gel, Badger Sore Muscle Rub Cooling Blend, Irwin Naturals Inflamma-Less, Enzymedica Repair Gold.

4Motion sickness.

Even if you’re not flying this summer, you'll likely encounter lots of opportunities for motion sickness. Caused by repetitive motions that disturb the inner ear, this common condition can be triggered by car trips, boat rides, trains, and roller coasters. Even 3D movies can leave some people feeling bilious. To stop queasy stomachs before they start, avoid greasy or heavy foods, don't read, and keep your eyes focused on a distant, stationary spot. If you're flying, choose a seat near the wings where motion is minimized. And if your tummy tumbles at the mere mention of movement, choose stomach-

soothing remedies such as ginger, essential oils, and homeopathics. SUMMER ESSENTIALS: Solaray Ginger Trips Chewables, Hyland's Motion Sickness Tablets, Natural Care VertiFix Motion Sickness Formula.

5 Rashes.

Your summer hike led you through a lush field of poison ivy, poison oak, or other noxious flora. To avoid that itch that just won't stop, learn what these plants look like and where they grow, stay on cleared areas when you're hiking or camping, and wear protective clothing— long-sleeved shirts, pants, socks, and boots—if you're in a heavily wooded area. If you do come in contact with irritating plants, wash your skin promptly with cool water and mild soap, and look for creams, salves, and homeopathic remedies to ease itching and soothe irritation.

strains, 3Sprains, and muscle pain.

All that running, biking, and hiking makes sprains and strains more common in summer. To protect against everydayathlete and weekend-warrior injuries, warm up and stretch first, wear good shoes that fit well, run on flat surfaces, and avoid extreme activities when you're tired or in pain. To ease sprains, strains, and muscle pains, look for topical treatments and supplements with arnica or menthol, and natural anti-inflammatories such as turmeric or proteolytic enzymes.

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SUMMER ESSENTIALS: Hyland’s Poison Ivy & Poison Oak Relief, Paragon Plus Jewelweed Ivy Spray, Derma E Tea Tree & Vitamin E Cream.

and 6 Dehydration heat stroke.

Too much time in the hot summer sun can lead to heat stroke—especially if you're not hydrating regularly. If you're super-active in summer, start slowly to let your body acclimate to increased temperatures. Wear light-colored, loose-fitting clothes, take breaks in the shade, and replenish lost fluids, especially with natural hydrating beverages—they'll boost electrolytes, and studies show that flavored beverages encourage more consumption than plain water. SUMMER ESSENTIALS: BioSteel Hydration Mix , Vital Proteins Hydration + Collagen, Trace Minerals MaxHydrate Energy.

Cuts, burns, 7injuries. and minor Bike rides, home improvement projects, and kids’ camps mean more opportunities for cuts, scrapes, burns, and other summer owies. To treat wounds and soothe pain, look for products with antibacterial ingredients and calming botanicals such as calendula. And keep a homeopathic spray on hand to promote calm after minor traumas—especially good for kids. SUMMER ESSENTIALS: Desert Essence Tea Tree Oil, Puremedy Original Healing Salve, Boiron Calendula Gel, Bach Rescue Remedy Spray.

8 Allergies.

April showers and May flowers may be long gone, but summer allergy season can still leave you sneezing, sniffling, and stuff y well into the hottest months. The

most common culprits are grasses and weeds, especially ragweed. Plus mold, smog, and dust mites tend to peak in summer. Fight back with homeopathics and natural supplements that protect the respiratory system, support immune health, and fight runny, itchy noses and eyes. SUMMER ESSENTIALS: Paragon Plus Quercetin Aller-Plex, BioAllers Grass Pollen Allergy Treatment, WishGarden Herbs Tree Country Allergies. The Healthy Edge

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REMEMBER THE SOUTH BEACH DIET? It’s back with a keto twist. Here’s how it can help you beat sugar addiction, burn fat, and achieve lifelong health.

The

Keto-Friendly

South Beach S Diet

BY VERA TWEED

ugar addiction is the same as cigarettes, alcohol… any addiction,” says Arthur Agatston, MD, author of the South Beach Diet and his latest, The New Keto-Friendly South Beach Diet. But you can beat it, he adds—for good. As someone who has struggled with his own sugar addiction, Agatston knows the pitfalls of diets only too well. “When I put weight on my belly after I cheated, my wife would say, ‘Arthur, you can only do radio,’” he recalls. But rather than giving up, he found the lasting cure. “I feel so much better, I really call it the fountain of youth,” he says after staying slim and full of energy for the past year and a half. And the same holds true for his patients who’ve adopted these new eating habits.

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What’s New Agatston’s new diet lowers carbs enough to turn on enzymes that burn excess body fat, but not so low that it’s difficult to maintain. And it ends the pattern of eating throughout the day— the popular pastime of “grazing.” In terms of the underlying science, it combines two effective principles: the keto diet and intermittent fasting. Agatston has found that for most people, eating a bit more unprocessed carbs and protein than you would in the very-low-carb keto diet can produce comparable benefits. But it’s easier than a “diet” that inevitably ends one day. Timing of food is equally important. For years, many nutritionists have believed that small, frequent meals— every three hours or so—were essential to keep levels of blood sugar stable and prevent cravings. Not so, says Agatston; “We now know they do the opposite.”

Why Eating Often Is Deadly You probably know that eating carbs raises blood sugar, and then insulin levels rise in response and blood sugar drops. It’s a normal reaction, but eating too often can make it go haywire. With frequent meals or snacks, insulin rises significantly more than it would with fewer meals. Even if you ate the same amount of food in one large meal, your insulin would rise significantly less. “When your insulin levels are high, they’re blocking access to fat,” says Agatston, “So, you’re walking around hungry all the time, even though you have a lot of excess fat.” High insulin is what enables bears to gorge and continually gain weight through the summer and early fall. “Bears are ravenously hungry even though they have 400 pounds of stored fat,” he says; “They can eat 30,000 berries per day.”

Consequences of High Insulin Over time, insulin levels become chronically elevated. In addition to fostering obesity and making lasting weight loss impossible, elevated insulin

leads to many of today’s chronic health problems, including: blood pressure * High Reduced immune function * Inflammatory belly fat * Diabetes * Prediabetes * Fatty liver disease * Atherosclerosis * Memory lapses and mental decline * Increased risk for breast, gastric, * colon, pancreatic, and liver cancers

Hidden Insulin Danger “Most Americans are walking around with high insulin,” says Agatston. It’s a problem even among teenagers. Yet, most doctors aren’t aware of the danger. Outside of diabetes treatment, insulin isn’t routinely checked as a marker of health. And in the rare cases where an insulin test is performed, it measures

masking the underlying problem. But eventually, blood sugar will also rise, and that’s when prediabetes or type 2 diabetes is diagnosed. Meanwhile, elevated insulin levels have been causing damage for years. Agatston sees people in their 30s, or even younger, with plaque in their arteries because of high insulin. But their blood sugar levels are normal.

The Real Insulin Test Although few doctors outside of research settings are familiar with it, there is an insulin tolerance test that Agatston uses to detect abnormal insulin patterns. It requires several blood samples: before you have a glucose drink, 30 or 60 minutes later, and again after 90 and 120 minutes. If insulin takes more than 60 minutes to peak, or if it’s higher at 120 minutes than it was at 60 minutes, there’s a problem.

“When your insulin levels are high, they’re blocking access to fat,” says Agatston, “So, you’re walking around hungry all the time, even though you have a lot of excess fat.” only fasting insulin rather than the real danger—disrupted insulin patterns. In healthy people, insulin levels peak about 30 minutes after eating and then gradually drop back to their baseline. With too much sugar, processed carbs, and frequent meals and snacks, insulin takes longer to peak and longer to drop. And then, it stays chronically high, keeping you chronically hungry. Elevated insulin keeps blood sugar levels in a normal range for decades,

For more information about the test, you can search for “insulin response to glucose” at questdiagnostics.com. You will need to work with a health professional for diagnosis. The good news is that, if you’re struggling with hunger, low energy, weight gain, poor mental focus, high blood pressure, prediabetes, type 2 diabetes, or heart disease, a diet that promotes healthy insulin function can help turn things around. The Healthy Edge

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Keto-Friendly South Beach Diet Snapshot Agatston’s diet sets up a low-carb lifestyle in two phases: PHASE 1: A stricter low-carb regimen for at least a month, until you’re no longer addicted to sugar and have reached certain milestones, including: increased energy and endurance; no cravings or frequent hunger during the day; decreased belly fat and waist size; and normal levels of blood sugar. You may or may not have achieved your weight-loss goal, but the rate of loss has slowed down. Aim to eat no more than 50 grams of carbs per day.

PHASE 2: The lifestyle eating approach from here on out, with the introduction of some additional carbs. If you haven’t reached your weight-loss goal in the first phase, you’ll continue to lose weight more gradually. Aim to eat no more than 100 grams of carbs per day. In both phases, these are the most important things to do:

* Stay away from sugar and refined carbs. * Eat fewer, larger meals rather than frequent small ones. * Eat whole foods rather than processed or packaged ones. * Eat a variety of non-starchy vegetables. * Eat a variety of meats, poultry, and seafood. * Include healthy fats such as almond, avocado, coconut, MCT, hazelnut, sesame, and olive oils, but not vegetable oils or refined oils. * Include full-fat dairy products and eggs. * If you have snacks, keep them low carb, such as a small handful of nuts. * Eat slowly.

PHASE 1 AND 2: SIMILARITIES AND DIFFERENCES A typical plate would look similar in both phases, with non-starchy vegetables filling at least half and the rest being a protein such as meat, poultry, seafood, or low-carb vegan protein. Soda, sugar, corn, wheat, and potatoes aren’t on the menu in either phase. And preferred sweeteners are always be stevia, monk fruit, or erythritol. While following the main rules above, there are foods and drinks forbidden in phase 1 that can be added in phase 2, including:

* High-protein grains (1 serving = ½ cup) such as amaranth, buckwheat, oats, quinoa, and wild or brown rice. * Small servings of some starchy vegetables, such as calabaza (1/2 cup), sweet potato or yam (1/2 medium one), taro (1/3 cup),

PHOTO AND RECIPE: COURTESY OF THE NEW KETO-FRIENDY SOUTH BEACH DIET

winter squash (1/4 cup), and pumpkin (1/4 cup). * Lower-sugar fruits such as berries, starfruit, apples, apricots, peaches, and melons. * Alcoholic drinks no more than twice a week, such as a 11/2-ounce serving of spirits, a 4-ounce glass of wine, or a low-carb beer. Throughout the process, and especially in phase 2, Agatston encourages each individual to be aware of how they react to different foods. If symptoms of sugar addiction, frequent hunger, or cravings return, be more vigilant in controlling carbs to get back on track. The overall goal is to learn as you go and develop eating strategies that work for you. Detailed menus and recipes are included in The New Keto-Friendly South Beach Diet.

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SESAME GLAZED BEEF & VEGGIE BOWL Serves 4

PHOTO AND RECIPE: COURTESY OF THE NEW KETO-FRIENDY SOUTH BEACH DIET

“Skip the take out. Coat savory steak, crisp broccoli, and sweet sugar snap peas in a thick and creamy sesame glaze. You can make this dish ahead or store leftovers in an airtight container in the refrigerator 3–4 days. For long-term storage, freeze individual portions. Defrost overnight in the refrigerator before reheating. Recipe excerpted with permission from The New Keto-Friendly South Beach Diet. 1 Tbs. olive oil 1 lb. beef steak ¼ cup diced onion 2 cups broccoli florets ½ cup sugar snap peas ¼ cup reduced-sodium tamari sauce 1 Tbs. toasted sesame oil 1 Tbs. minced garlic ½ cup beef broth 1 tsp. tapioca flour ¼ cup chopped scallions 1 Tbs. sesame seeds 1. Heat olive oil in large skillet over medium-high heat. Pat beef dry and season all over with salt and pepper to taste. Add beef to hot pan, and brown 3–4 minutes per side. Remove beef, and set aside, reserving grease in skillet. 2. Reduce heat to medium. Add onion, and cook 3–4 minutes, until translucent.

Add broccoli florets, and cook 3–4 minutes more, until brown. Add sugar snap peas, and cook 1–2 minutes more. 3. Meanwhile, in small mixing bowl, whisk together tamari, sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add sauce to skillet, stirring to coat vegetables. Bring the mixture to a boil, and reduce the heat to medium-low. 4. Cut steak into small pieces, about 1 inch square, and return to pan with vegetables. Simmer 5–7 minutes, until beef is cooked to desired doneness. Divide steak and veggies among 4 individual bowls. Garnish with the scallions and sesame seeds, and serve. PER SERVING: 260 cal; 30g prot; 12g total fat (2.5 sat fat); 7g carb; 70mg chol; 850mg sod; 2g fiber; 2g sugar

The Healthy Edge

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Get Some Sleep! BY SALLY KARLOVITZ, CN

AS THE SUMMER SUN HEATS UP, one thing that can be affected is sleep. Longer summer days, stress, sweltering temperatures, and lack of cool space are all things that can disrupt sleep. But our need for adequate restorative sleep doesn’t change. Research shows that some of the most effective treatments for sleep-related disorders come from nature. Here are 3 natural solutions for achieving better sleep:

BEGIN IN THE GUT Since scientists have discovered the second brain—neurons in the intestinal tract that communicate like neurons in the brain—there has been increased interest in the gutbrain connection. What research has found is that the gut microbiome affects everything from skin and energy to weight, mood, and sleep. The gut microbiome produces many of the same sleep-enhancing neurotransmitters as the brain, including serotonin and GABA. Melatonin, the hormone produced by the body to help maintain sleep cycles, is also produced in the gut. Take care of your gut with prebiotic fibers and probiotic-rich cultured foods such as yogurt, kefir, and kombucha.

a calming, soothing environment for sleep. You can even rub a couple of drops of lavender and eucalyptus diluted in a carrier oil into the soles of your feet before bed to help calm and cool your body.

ADD GENTLE SUPPORT It is well known that certain nutrients and herbs can support sleep. 5-hydroxytryptophan (5-HTP) is a precursor to the neurotransmitter, serotonin. Serotonin produces a sedative effect, calming the body. A deficiency of the mineral magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. And valerian is one of the more popular herbs used for sleep. It’s mild sedative effect can help you fall asleep faster and improve your quality of sleep. These nutrients and herbs work well in combination with mild nervines that calm and create balance in the nervous system, including passionflower and lemon balm.

COOL DOWN AND TAKE A DEEP BREATH Slow, deep breathing before bed can help calm the body and mind. In addition to deep breathing, aromatherapy can support restful sleep. Essential oils of lavender, bergamot, and ylang-ylang help promote relaxation and calming. Place a couple of drops on your pillow, or use a diffuser next to your bed, to help create

AOR

Ortho Sleep Promotes restful sleep.* Promotes a healthy sleep-wake cycle with melatonin.* Helps you fall asleep, stay asleep, & wake up feeling refreshed.* Includes GABA, 5-HTP, valerian root, passionflower, & lemon balm.

Solaray

Magnesium Citrate 400 mg Intended to provide nutritive support for normal, healthy heart, muscle, nerve, & circulatory function.* Magnesium chelated with citric acid for enhanced absorption. 400 mg per serving.

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Glowing Summer Skin BY MARY ANN O’DELL, MS, RDN

IT’S SUMMER, AND IT’S TIME TO GET OUTSIDE! Camping, swimming, gardening, whatever it is, most of us will spend more time outside during the summer months. Outdoor activity can be exhilarating and healthy, but the hot summer sun can wreak havoc on your skin, resulting in sunburn or blotchy skin. Fortunately, there are natural ways to maintain and improve a healthy summer glow.

NOURISH & PROTECT FROM THE INSIDE From the inside, be sure to nourish and hydrate the skin.

Boost Antioxidant Status. Eat plenty of antioxidant-rich foods such as fresh fruits, goji berries, vegetables, nuts, and seeds. This ensures good antioxidant reserves to protect skin. Get Good Fats. Include good fats such as those found in

nuts, avocado, flax, chia, cold-water fish, and olive oil. These healthy fats supply essential fatty acids that support moisture balance in the skin. Sea buckthorn oil, rich in essential fatty acids, can also help promote skin hydration.

Enhance Moisture Retention. Be sure to drink lots of pure water or antioxidant-rich green tea. A hydrated body helps nourish skin cells and allows water-soluble vitamins to work better. Hyaluronic acid, a compound naturally present in joints and collagen, helps promote moisture retention in the skin. Fight Signs of Aging. Consider adding collagen or col-

lagen boosters to combat signs of aging, including wrinkles and dry skin. Vitamin C-rich herbs and foods, along with quercetin and coffeeberry, help to support collagen products and protect collagen stores.

NOURISH & PROTECT ON THE OUTSIDE On the outside, be sure to protect your skin with a natural sunscreen or sunblock if you plan on being out for more

Sunwarrior

Collagen Restore & Protect Plant-based anti-aging formula.* Helps repair sun damage, replenish elasticity, & regenerate cells.* With a unique plant collagen preserve blend of sea buckthorn, panax ginseng, coffeeberry extract, quercetin, and superfruit extracts.

than 20 minutes. Look for a broad-spectrum formula that protects against UVA and UVB rays. And look for mineral-based sunscreens that are biodegradable and eco-friendly, with zinc oxide instead of chemical ingredients. Find a good formula that includes nourishing and protecting ingredients such as green tea, olive oil, and essential oils.

After sun exposure, apply a nourishing lotion to moisturize

and protect the skin. If you do happen to get a sunburn, aloe vera gel applied topically can help because of its cooling, soothing, healing properties.

MOISTURE RECOVERY FACE MASK After a day in the sun, relax with this restorative, cooling face mask. 2–3 Tbs. Irish Sea Moss gel, chilled 1 Tbs. aloe vera juice. 1. Combine gel and juice, and stir. Apply a thin layer on clean face. Leave on 15–20 minutes, then rinse off with cool water. 2. The minerals and moisture will soothe and rejuvenate skin after a day in the sun.

Paragon Plus™

Hyaluronic Acid Extra Support complex for joint & skin health.* Contains hyaluronic acid, an important component of skin that retains moisture, and a compound in joints that provides lubrication.* Contains MSM, a source of organic sulfur that may support joint flexibility, fluid balance, and skin health.*

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

supercharged sunblockers Catch some rays safely and nourish your skin with all-natural mineral sunscreens.

hen it comes to protecting your skin, all sunscreens are not created equal. Conventional chemical sunscreens must be absorbed by your skin to work. This is a concern because they contain toxic ingredients such oxybenzone and octinoxate—known hormone disruptors—and retinyl palmitate, a form of vitamin A that may harm skin and possibly lead to skin cancer. Oxybenzone is also a skin allergen for a significant number of people, as is methylisothiazolinone, a common synthetic sunscreen preservative. As of January 1, 2021, Hawaii banned the sale and use of sunscreens containing oxybenzone and octinoxate due to their ability to bleach and kill coral reefs. Plus, you might not even be getting all the UV protection you were promised by a chemical sunscreen. A 2019 report from the non-profit Environmental Working Group (EWG) found that 67 percent of the sunscreens reviewed failed to offer enough protection against ultraviolet rays or contained harmful chemicals that are absorbed by the body. Mineral sunscreens, on the other hand, aren’t absorbed into the body. Instead, they physically block the sun’s rays from the surface of the skin. The natural ingredients zinc oxide and titanium dioxide supercharge mineral sunscreens with broad-spectrum UV protection. Both filter or reflect the full spectrum of ultraviolet radiation including sunburn-causing ultraviolet B rays and the elusive ultraviolet A rays, which contribute to skin cancer, wrinkles, dryness, sagging skin, hyper-pigmentation, and premature aging. Mineral sunscreens usually last longer than chemical formulas, too. A few years ago, the Food and Drug Administration’s labeling rules allowed sunscreens to be labeled “broad spectrum” followed by a sun protection factor (SPF) number if they meet the FDA’s criteria for adequate sun protection. SPF measures how many minutes a sunscreen can protect you from ultraviolet B rays. Plus, mineral sunscreens are rated safer on EWG’s sunscreen database than chemical sunscreens because they tend to block ultraviolet A rays better.

Get double protection with Badger Anti-Bug Sunscreen SPF 34. A great all-in-one solution, this formula fights sun damage while repelling insects and bugs! Water and sweat resistant for 40 minutes, this DEET-free formula is reef friendly and biodegradable. You’ll love the pleasant aroma of citronella, cedar, and lemongrass and the moisturizing base of extra virgin olive oil and beeswax.

Reduce the risk of sun aging and provide daily protection with Andalou Naturals 1000 Roses Daily Shade Facial Lotion SPF 18. Perfect for sensitive skin, this ultrasheer SPF 18 facial lotion with alpine rose stem cells provides essential hydration and dermal vitality with easy-to-wear broadspectrum sun protection for a flawless looking complexion.

Stay sun safe with Stream2Sea Sunscreen for Face & Body SPF 20. This high-performance mineral-based sunscreen provides UVA/UVB protection to prevent premature aging. A blend of antioxidant green tea, tulsi, wakame, and olive leaf nourishes and protects even sensitive skin. It’s an ecoconscious choice that’s fully biodegradable and reef-safe.

Have more your fun in the sun with Alba Botanica Maximum Fragrance Free Clear Spray Sunscreen SPF 70. The quick-dry, air-powered mist can be sprayed on your body at any angle for water-resistant protection up to 80 minutes. Aloe vera, green tea, and ginseng extract help protect against sunburn, skin cancer, and premature signs of aging, while avocado and coconut oils moisturize.

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Quantum_

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.*

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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clean eating

the go-to meal for summer! Try 12 varieties of the delicious, versatile, nutritious, no-cook fast food.

articularly during the hot summer season, my go-to meal is, without a doubt, a main-course salad. It’s so simple to fix that I encourage you to make it your staple meal, too. I’m not talking about a boring bowl of iceberg lettuce with dressing poured on it. Instead, you can quickly combine assorted greens, chopped vegetables, cooked meat or seafood pieces, cheese, beans, nuts, seeds, fruits, and dressing in an almost endless variety of tasty mixtures. Plus, you can have fun doing it—and create a well-balanced meal at a fraction of the price of buying a take-out or restaurant salad! If you plan ahead by having meat or fish leftovers or by

buying appropriate ready-to-use ingredients for the type of salad you want to make, you can often prepare the salad in as little as 5 minutes. A main-dish salad is fast food that doesn’t require any cooking. It’s also healthy food that provides a nice mix of slow-burning carbs, protein, and fat that promotes steady blood sugar and energy levels. When you change up items from different food groups, each combination of ingredients provides a wide array of vitamins and minerals that promote health. To create a super salad, my best advice is to follow your intuition to creatively pull together ingredients—including

leftovers—in salad form. You also can use this guide of 12 basic types of salads for ideas. Try to buy the appropriate ingredients ahead of time, but don’t worry if you don’t have all of them. Half the fun is trying different ingredients and substitutions. Just by using whatever you have on hand, you can make a healthy and delicious salad anytime.

Popular Salads While these are some of the most popular salads in American, they aren’t necessarily the best for you. Packed with cheese, meats, and thick dressings, these salads tend to be very heavy, especially in the summertime. When you make them at

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By Melissa Diane Smith

usually made with hard-boiled eggs, tuna or anchovies, Niçoise olives, tomatoes, and sometimes cooked green beans and potatoes, all dressed with a vinaigrette. If you have leftover cooked green beans or potatoes, salad greens, and packaged tuna, this is an easy salad to throw together.

home, make them lighter by limiting processed meats, using minimal amounts of cheese, adding extra greens or other vegetables, and thinning out dressings with olive oil and/or lemon juice.

* Chef Salad—This is an American

salad consisting of hard-boiled eggs; one or more varieties of meat, such as ham and turkey; Swiss or cheddar cheese; cucumbers; tomatoes; and lettuce. To prepare this salad in a pinch, try ready-to-use, organic deli meat.

Cobb Salad—This salad usually includes grilled chicken, a healthier choice than deli meat. Cobb salads often include hard-boiled eggs, avocado, bacon bits, and crumbled blue cheese—making them very rich. Summerize your Cobb by cutting back on some of the ingredients, or eliminating them altogether. And toss your homemade Cobb with a vinaigrette— the avocado and cheese already make the salad plenty rich and creamy.

* Caesar Salad—This salad is

typically made with chopped romaine, croutons, and grated Parmesan cheese, and usually topped with chicken to make a main-course meal. To cut the calorie count, ditch the croutons; use cheese sparingly; and thin out the Caesar dressing.

* Arugula Salad—To add some

excitement to your salad repertoire, branch out from spinach, romaine, or mixed spring greens, and try peppery, spicy arugula. It forms a nice bed of greens for savory-sweet combos of ingredients, such as grilled steak with peaches, or roasted salmon with strawberries. Pull the salad together by tossing everything with a balsamic or lemon vinaigrette.

Ethnic Salads If you have a favorite kind of cuisine, or if you’re just looking to vary your menu, try creating flavor combinations that make you feel like you’ve traveled around the world. Here are three ideas.

* Greek Salad—This tried-and-true

combination of romaine lettuce, red onion, cucumber, tomato, Kalamata olives, and feta cheese is dressed with olive oil and lemon juice, or with an olive oil-based vinaigrette. For a main dish salad, top with cooked shrimp or lamb pieces.

Classic Salads The following salads are a little off the beaten path, but they’re easy to make and provide unique flavors and hard-toget nutrients.

* Mexican Salad—Give a south-of

the-border flavor to salad by topping greens with salsa, shredded Monterey Jack cheese, cooked pieces of beef or chicken, pinto or black beans, chopped avocado, cilantro, organic corn chip pieces, and lime juice and olive oil.

* Spinach Salad—This salad uses

spinach as its base instead of lettuce. The heavier version includes hard-boiled eggs and bacon, but you can skip the bacon and add fresh berries, nuts, and goat cheese for a lighter, summery version.

* Salad Niçoise—This traditional salad originated in the French city of Nice. It’s

Asian Salad—Combine greens with finely sliced Nappa cabbage or cole slaw mix, sesame seeds or roasted cashews, chicken pieces, diced carrots, and a dressing made with ginger, garlic, sesame oil, and tamari sauce or Coconut Aminos.

Salads with Fresh Fruit Seasonal fruits are one of the best benefits of summer, so why not enjoy them in your salads? Add small pieces of sweet, succulent fruits to regular salads to quickly turn them into mouthwatering summertime treats!

* Summer Greens and Peach

Salad—Combine a variety of lettuces, or use Bibb lettuce alone, and top with chopped ripe nectarines or peeled peaches, thinly sliced carrots, roasted sunflower or pumpkin seeds, goat cheese, and chicken pieces or hard-boiled egg slices. Toss with a balsamic vinaigrette or a lemon vinaigrette.

* Strawberry Spinach Salad—For

a light, refreshing summertime meal, go very berry in your creations. On top of spinach greens, place sliced fresh strawberries and your choice of chicken pieces, chopped avocado, and feta or goat cheese. Then dress with balsamic or lemon vinaigrette. Change up the flavor by using fresh raspberries instead of strawberries and add chopped mango if desired.

* Arugula, Cherry, and Goat

Cheese Salad—For this seasonal treat, halve and pit fresh cherries and add these pieces of sweetness on top of baby arugula with lightly toasted, chopped pistachios or almonds, goat cheese, and crumbled hard-boiled egg. Toss with a balsamic vinaigrette. The Healthy Edge

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natural gourmet

keep your cool

You don’t need an ice cream maker to prepare this dairy-free frozen treat, laced with the healthboosting powers of green foods powder.

SNICKERDOODLE NICE CREAM BOWL Serves 2 “Nice cream” is the term for a healthy ice cream that’s made with little more than just bananas (which, understandably, is pretty nice, right?). It takes just a moment to create, as long as you freeze the bananas ahead of time. Here, it becomes the perfect base to add a generous cinnamon sweetness and adorn with a cookie-like crumble. Recipe courtesy amazinggrass.com. 2 bananas SNICKERDOODLE TOPPING 2 large medjool dates, pitted ¼ cup raw pecans ½ tsp. ground cinnamon Pinch sea salt 1 tsp. coconut oil 1 Tbs. hemp seeds NICE CREAM ⅔ cup unsweetened almond milk 1 scoop Amazing Grass Protein & Kale Simply Vanilla ⅛ tsp. sea salt 1 tsp. ground cinnamon

2. Make Snickerdoodle Topping: Place dates in food processor, and process until ground into fine bits. Add pecans, cinnamon, sea salt, and coconut oil, and process briefly until mixture looks like cookie crumbs. Transfer to small bowl, stir in the hemp seeds, and set aside. 3. Make Nice Cream: In shaker cup or glass, combine almond milk, protein powder, sea salt, and cinnamon. Mix or shake until well combined. 4. Working quickly to preserve frozen texture, slice each frozen banana into 32

Amazing Grass Organic Protein & Kale Simply Vanilla

eight pieces, and place sections into food processor or high-speed blender. Add the almond milk mixture to bananas. Process briefly, stopping machine and scraping down sides as needed. When mixture begins to transform from chunky to “whipped” (like frozen yogurt), stop machine. 5. Immediately transfer to serving bowls, top with Snickerdoodle topping, and enjoy. PER SERVING: 410 cal; 15g prot; 17g total fat (3.5g sat fat); 58g carb; 0mg chol; 460mg sod; 8g fiber; 36g sugar

PHOTO: COURTESY OF AMAZINGGRASS.COM

1. Peel bananas and place in freezer bag. Freeze at least 2 hours, or overnight.

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Dandies

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

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