Kindle Edition, 2016 © Active Interest Media (Cruz Bay Publishing, Inc)

TELL US WHAT YOU THINK!

255 words

It’s that time of year again—we’re conducting our annual online reader survey (see p. 93), now through August 31.

Surveys might be the last thing you want to take the time to complete. They’re an interruption in your busy day—and is anybody really listening anyway? At least that’s how I usually look at surveys.

But in this case, we do listen. I love looking over the results of our reader surveys as it gives me a lot of insight into what our readers are thinking, and what they like (or don’t like) about the topics covered in Amazing Wellness . It provides our staff with valuable information as to what our readers (like you!) want to see and what information is most useful to them.

Let us know: What health issues are most important to you? What supplements would you like to read more about? Are there particular health conditions you would like to see covered more often? What are your favorite articles? Least favorite? We take your responses into consideration when planning upcoming issues. It helps shape the way we approach our presentation of information and enables us to offer you a better reader experience.

This is your magazine. Let us know how we can better serve you. Go to amazingwellnessmag.com and click the “Reader Survey” button or go to amazingwellnessmag.com/2016readersurvey to complete the questionnaire—it takes less than 10 minutes. And you’ll be automatically entered to win one of three $100 gift cards!

Ann Nix

EDITOR

anix@aimmedia.com

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chromium
Shed pounds, balance blood sugar, and defy aging with this multipurpose mineral

By Vera Tweed | 376 words

How do you feel, physically, compared to 10 years ago? Better? Worse? The same? If you’re past your 20s and in the “better” or “same” category, that’s good. If you’re a few decades older and those are still your answers, that’s even better. Chromium can help you maintain that healthy trend.

“When you take chromium, you’re probably reducing fasting glucose levels and, at the same time, insulin levels, and that’s important for your long-term health,” says Harry Preuss, MD, a professor at Georgetown University who has studied chromium for decades.

We know that elevated levels of blood sugar can lead to diabetes, but, explains Preuss, they do much more. In fact, he says, blood sugar is a more reliable marker of risk for heart disease and other age-related decline than cholesterol, blood pressure, and other more familiar risk factors, because high blood sugar underlies these other signs.

The tendency to gain weight as we get older is another common symptom. Although eating and exercise play a key role in preventing weight gain, they aren’t enough for many people, and that’s where chromium can be a useful tool.

The Weight Gain Trigger

Sugars and starches are the drivers of blood sugar. When it goes up, the human body produces insulin to enable the blood sugar to be used as energy. The longer we live, the less efficient this basic mechanism becomes because our sensitivity to insulin declines, creating “insulin resistance.” To compensate, our bodies produce more insulin, and these higher insulin levels increase fat storage. Consequently, eating the same food at age 40 as you did at age 20 is likely to produce weight gain. Chromium tempers rises in blood sugar and insulin release, and over a period of weeks or months, will make a beneficial difference.

Study Highlights

A review of 15 studies, published in the journal Diabetes Technology & Therapeutics , found that chromium reduced chronically high levels of blood sugar, as well as spikes after meals. Altogether, there were more than 1,600 people with diabetes in these trials, all of which tested chromium picolinate, a specific form of the supplement.

In another study, published in Nutrition Journal , Preuss and his colleagues tested the effect of chromium when healthy people drank a sugar solution. The supplement significantly reduced increases in both blood sugar and insulin levels.

MUSHROOM MAGIC
Feel amazing from the inside out with medicinal mushrooms

By Michele Burklund, ND | 749 words

Medicinal mushrooms have a profound healing power, and were used thousands of years ago by the Greeks, Egyptians, and Chinese as a means to promote longevity. These beneficial fungi offer a vast range of potentially therapeutic uses including enhancing immunity, improving cardiovascular health, promoting detoxification, boosting mood, improving digestion, stimulating memory, and nourishing the body.

What makes these “magic” mushrooms so unique? For one thing, fungi and humans are actually more closely related biologically than fungi and plants.

Perhaps that’s why mushrooms make us feel so good! Here’s a quick guide to a few of our favorites:

CHAGA

( Inonotus obliquus ): Often referred to as the “king of medicinal mushrooms,” chaga is hailed as a superfood because of its powerful ability to support the immune system with beneficial constituents such as beta glucans, melanin, betulinic acid, and superoxide dismutase. Chaga’s micronutrients have also been proven to exhibit anti-aging properties that offer cellular protection against DNA damage. This mushroom is found growing on birch trees in forests in the northern hemisphere. Infuse it into a tea with cinnamon and vanilla, or take it as a tincture or in capsule form.

Use it for: Fighting colds and flu; supporting the immune system; managing stress; nourishing skin and hair; rejuvenating the body.

Looking for enhanced immune support? Combine chaga with turkey tail mushroom for a powerful synergistic response.

CORDYCEPS

( Cordyceps sinensis ): For thousands of years, cordyceps has been used in Tibetan, Chinese, and Ayurvedic medicine to promote vitality. This hardy mushroom is found in the mountainous regions of the Himalayas, where it thrives in a low-oxygen environment. Its ability to flourish in even the harshest conditions provides cordyceps with unique properties to support endurance training and enhance oxygen capacity. A pilot study published in the Journal of Alternative and Complementary Medicine found that cordyceps enhances exercise and contributes to overall wellness in healthy people between the ages of 50 and 75. Mix these tasty mushrooms into chicken soup, use them as a garnish for salads, or take in capsule form.

Use it for: Enhancing athletic performance and endurance; supporting the body’s ability to uptake oxygen; boosting energy and vitality; supporting the liver and kidneys; promoting healthy sexual function.

SHIITAKE

( Lentinus edodes ): Rich in nutrients, protein, flavor, and medicinal properties, this mushroom has been a prized food in Asia for many years. It has been studied for its ability to lower cholesterol, support immune function, fight viruses, and promote a healthy cardiovascular system. Shiitake mushrooms are also part of a proprietary Japanese mushroom extract called AHCC—or active hexose correlated compound—which has been shown to enhance immunity and increase the activity of natural killer cells. Found in most grocery stores across North America, these tasty mushrooms can be a delicious addition to a vegetable stir-fry or sautéed with garlic to enhance their rich, smoky flavor.

Use it for: Supporting cardiovascular health; promoting overall immune function; enhancing healthy liver function.

TURKEY TAIL

( Trametes versicolor ): This is one of the most common mushrooms found in North America, and also the most studied for its impressive immune-stimulating properties. You won’t be able to miss these beauties where they sprout from dead trees. Their rich hues of brown, orange, maroon, green, and blue all resemble a turkey’s feathers. A molecule called PSK is unique to this mushroom and provides much of its potent immune-stimulating properties. A recent study conducted by Bastyr University and the University of Minnesota along with the NIH found that turkey tail dramatically boosted the overall immune function of women with stages I–III breast cancer. Make a delicious turkey tail tea, or take it as a capsule or tincture.

Use it for: Optimizing immune function; fighting viral infections; reducing inflammation in the body.

Want a comprehensive immune-building approach? Try Stamets 7 by Host Defense Mushrooms, which combines seven medicinal mushrooms for maintaining peak health.

LION’S MANE

( Hericium erinaceus ): This mushroom is best known for its neuroprotective effects, which can help support memory, improve cognition, and balance mood. In fact, a 2009 double-blind, placebo-controlled study that was published in the Journal of Phytotherapy Research found that subjects who took this mushroom performed significantly better than those given the placebo in cognitive function tests. It can be easily identified by its Latin name, which means “hedgehog” due to its white color and cascading teeth-like spines.

Use it for: Nerve regeneration; mood support and balancing; improving memory; enhancing concentration.

Want a super brain boost? Combine brain-supporting herbs such as gotu kola, bacopa, and rosemary with lion’s mane mushrooms.

Michele Burklund, ND, is a practicing physician specializing in holistic health and preventive medicine. When she’s not blogging, she’s seeing patients, taking photographs, writing books, traveling, and speaking around the globe. Visit healthyfashionista.com.

SICK AND TIRED?
An Rx may not be the answer to fighting Chronic Fatigue Syndrome. Here are some alternative ways to address the symptoms

By Jack Challem | 780 words

Chronic Fatigue Syndrome (CFS) is characterized by a level of fatigue that interferes with normal daily activities. A person with CFS often experiences extreme exhaustion after intense physical or mental activities. Women are more likely than men to be diagnosed with CFS.

THE CAUSES

The most commonly recognized cause is infection with the Epstein-Barr virus, which also causes mononucleosis. However, CFS can be caused by several other viruses. The initial symptoms of CFS are like a flu that does not go away. Sometimes exposure to chemical toxins, such as pesticides, can trigger similar symptoms. Although doctors don’t usually investigate it, adrenal exhaustion should also be considered a potential trigger of CFS. Depression is an often overlooked symptom of CFS.

GETTING TESTED

Diagnosing CFS is complicated. According to the CDC, a person must experience chronic fatigue for at least six months, plus have four other distinct symptoms, such as sleep that does not refresh, severely impaired short-term memory, muscle pain, and tender lymph nodes. A positive test for Epstein-Barr virus antibodies is an important clue.

CONVENTIONAL TREATMENTS

Conventional treatments are limited and often include antidepressants and sleep-inducing drugs.

EATING AND LIFESTYLE TIPS

It is of paramount importance to remove all refined sugars and other refined carbohydrates, along with gluten-containing grains, from the diet. The diet should emphasize quality proteins (chicken, fish, grassfed beef) and a diverse selection of vegetables. Protein is rich in mitochondria, the so-called energy factories of cells and “mitochondrial nutrients,” and plants contain chloroplasts, which serve a similar function. In addition, moderate regular exercise helps, as does avoiding extreme swings in physical activity.

SUPPLEMENTS

Think in terms of supplements that support energy production in cells. After all, energy levels are the sum of your body’s 30 trillion cells. Because energy production takes place in the mitochondria of cells, mitochondrial nutrients support key steps in energy production. Many of these supplements will benefit people with severe fatigue but without CFS.

B-COMPLEX VITAMINS.

All of the B vitamins play important roles in cellular energy production, but vitamins B 2 and B 3 may be the most important. Both of these vitamins are part of other compounds that make the chemical form of energy known as adenosine triphosphate (ATP). Try a 50-mg vitamin B-complex supplement.

COENZYME COQ10. The focus of the 1978 Nobel Prize in chemistry, CoQ10 helps shuttle energy-carrying electrons along during a key step in the cell’s production of energy. Numerous studies have shown that CoQ10 supplements can increase energy levels in people. In one study, Japanese researchers reported that people were able to cycle faster and had quicker recovery times after just one week of taking 300 mg of CoQ10 daily. Another study, conducted at Baylor University in Waco, Texas, also found that both trained and untrained men and women had greater endurance after taking 200 mg of CoQ10 for two weeks. A small study by Peter Langsjoen, MD, of Tyler, Texas, involved healthy octogenarians taking CoQ10 supplements. All of the patients reported improved energy levels. One gained enough energy to resume chopping wood, a pastime advancing age had previously forced him to give up.

CARNITINE. Cells require carnitine to transport fats so they can be burned for energy. A study compared carnitine supplements to a drug in the treatment of CFS. After two months, carnitine led to significant improvements in CFS symptoms. A study of 66 centenarians found that taking carnitine supplements daily led to significant reductions in physical and mental fatigue, along with improvements in cognition and muscle mass. Try 2–3 grams daily.

LIPOIC ACID. Europeans have used lipoic acid in the treatment of diabetic nerve disease. Like other mitochondrial nutrients, lipoic acid contributes to the cellular production of energy. Some research indicates that a combination of lipoic acid and the acetyl-L-carnitine form of carnitine can improve both physical and mental energy. It also functions as an antioxidant that enhances the activity of other antioxidants. Try 200–300 mg daily.

VITAMIN C. This essential nutrient provides multiple benefits. It is required by white blood cells to function normally, so it helps fight infections. A study of people with either CFS or Epstein-Barr infection (without CFS) found that very large amounts of the vitamin reduced viral antibody levels. Vitamin C is needed for the body’s own production of carnitine, which is involved in energy production. Try 3–5 grams daily.

PROBIOTICS. There’s growing research indicating that the gut functions as a “second brain,” in part because some of its bacteria produce neurotransmitters. Researchers at the University of Toronto gave supplemental Lactobacillus casei or placebos to 39 CFS patients. The researchers reported that patients taking probiotics had significant reductions in anxiety. Try a multi-strain probiotic immediately after at least one meal daily.

Jack Challem, aka “The Nutrition Reporter,” is the best-selling author of more than 20 books on health and nutrition, including The Inflammation Syndrome. Visit him on the Web at nutritionreporter.com.

BOOST YOUR BRAIN POWER

By Jonny Bowden, PhD, CNS | 1079 words

Q: Alzheimer’s runs in my family. Is there anything I can do to keep my mind sharp?

— Jenna C., Tucson, Ariz.

A: One of the scariest things any of us can imagine is losing our mind—after all, who would we be without it? But memory loss is far from an inevitable consequence of aging. There are steps you can begin taking right now that may help substantially increase the likelihood that your brain will be functioning, active, and sharp well into old age.

Adopting a few simple healthy eating habits—like including fish and vegetables in your regular diet—can slow down cognitive decline by the equivalent of up to 19 years. Pretty impressive for a nondrug intervention.

THE FOUNTAIN OF YOUTH

James Joseph, PhD, a scientist at the Laboratory of Neuroscience at the U.S. Department of Agriculture’s Human Nutrition Research Center on Aging at Tufts University, tests rats for a living. Around middle age, rats start showing the same kinds of decline in performance that humans do. But Joseph’s studies show that when you feed lab animals extracts of blueberries, wonderful things start happening.

Rats that chow down on blueberries in Joseph’s lab act like they’ve found the rat Fountain of Youth. Blueberries actually help neurons in the brain communicate with one another more effectively. Old neurons don’t “talk” to each other as much as young ones, says Joseph. Memory falters and the “processing” necessary for coordination and balance tends to decline. The technical term for this communication is signaling, and special compounds in blueberries called polyphenols actually “turn on” the signals. Joseph calls blueberries “brain berries.”

Other brain foods include wild salmon (for its high omega-3 content), nuts, seeds, avocados, beans, pomegranate juice, dark chocolate, and tea. All of these are loaded with natural antioxidants (which can prevent damage to the cells and to DNA) and with natural anti-inflammatories. Inflammation is a big component of every degenerative disease, including Alzheimer’s and cognitive impairment.

BETTER NEURONS WITH NIACIN

Higher intake of niacin from food has been shown in some research to be associated with a slower annual rate of cognitive decline. Foods like eggs, liver, fish, and broccoli are great sources. Bottom line: Eat your fruits and vegetables, but don’t forget your fats and protein.

COCONUT OIL

One fat that has gotten a lot of attention for its effect on brain health is coconut oil. The fats in coconut oil convert in the body to ketones, which are like rocket fuel for the brain. David Perlmutter, MD, a neurologist and author of Grain Brain, considers ketogenic diets—high-fat diets that create lots of ketones—very brain-friendly.

RED PALM OIL

Red palm oil is another fat that may be particularly brain-friendly. It’s a good source of tocotrienols, which have been found to help protect the brain from damage after a stroke. And if you get your red palm oil from Malaysia, even better—Malaysia is one of the most environmentally conscious countries in the world, and Malaysian palm oil is sustainable.

OMEGA-3 FATS

Sixty percent of the brain by weight is made of fat, the lion’s share of which is DHA. Not only that, but omega-3s are inflammatory, and inflammation is a huge promoter of Alzheimer’s, dementia, and cognitive impairment.

ACETYL-L-CARNITINE

Acetyl-L-carnitine is a kind of supercharged version of carnitine that has a particularly positive effect in the brain. Perlmutter has described acetyl-L-carnitine as a “neuronal energizer.” According to the Physician’s Desk Reference , there’s preliminary evidence that acetyl-L-carnitine can slow mental decline even in the elderly who are not afflicted with dementia.

PHOSPHATIDYLSERINE

Phosphatidylserine (PS) has been shown in studies to restore brain function. It helps improve learning and name recall, concentration, face recognition, the ability to remember telephone numbers, and the ability to find misplaced objects. Biochemist and nutritional supplement expert Parris

GPC

Glycerophosphocholine (GPC) is a supplement that has been extensively researched for its effect on mental performance, attention, concentration, and memory formation. Says Kidd, “I continue to be fascinated by GPC’s capacities to salvage function in the damaged brain, to sharpen mental performance acid. Animals taking the mix performed better on memory tests and also showed general signs of vitality.

VITAMIN B 12

Vitamin B 12 is necessary for the speed and strength of a signal being transmitted by nerve cells in the brain. If you are low in B 12 , the nerve impulses or messages are less effective at getting to their destinations. A deficiency of B 12 may lead to mental disorders including confusion, depression, memory loss, and impaired coordination.

Vitamin B 12 is also protective against the toxic buildup of another substance called homocysteine. Researchers found that a high level of homocysteine in the blood is a strong risk factor for the development of dementia and Alzheimer’s disease. Homocysteine levels can be brought down by vitamin B 12 , vitamin B 6 , and folic acid. It’s common for the elderly to be deficient in B 12 . In one study, researchers gave subjects injections of vitamin B 12 and noted “striking improvements” in their cognitive function.

GINKGO BILOBA

A fair amount of research shows that Ginkgo biloba can increase the functional activity of the brain. It’s shown some promise in treating age-related cognitive decline, and it may also be good for people with normal cognitive function. Daniel Amen, MD—author of Change Your Brain, Change Your Life and the director of the Amen Clinics—has seen SPECT scans on the brains of thousands of patients over the years and says, “the prettiest brains I’ve ever seen have been on Ginkgo biloba !”

EXERCISE

Research shows that regular exercise can actually increase brain size. Researchers used MRIs to look at the brains of 60 volunteers. Then they divided the volunteers into two groups. One group went into an aerobics program, the other into a “toning and stretching” program. After six months, the aerobic exercises had increased volume in both the white matter of their brains (the neurons) and the grey matter (the interconnections, which act like telephone wires between the neurons).

Other research has found those who don’t exercise are three times more likely to develop dementia.

AVOID THE NO. 1 BRAIN SHRINKER

An important structure in the brain essential to memory, called the hippocampus, actually shrinks as a result of stress. The total number of cells decreases, and the existing cells shrink. (The hippocampus is one of the first regions to suffer damage in Alzheimer’s disease.)

Ways to reduce stress are as easy to find as your own bathroom. A soak in a warm bath works wonders. Ditto for lying in bed and reading a book that has nothing to do with work.

Jonny Bowden, PhD, CNS is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley, MD). Visit him at jonnybowden.com.

Rx FOR FOOD POISONING
Seven natural ways to ease uncomfortable symptoms

Activated charcoal helps to absorb toxins from food poisoning.

By Jennifer Martin | 294 words

Food poisoning is not fun, to say the least. Vomiting, diarrhea, dizziness, and dehydration are the classic signs. It’s your body’s way of ridding itself of something you ate that didn’t quite agree with you—usually food contaminated with bacteria, viruses, or chemicals. The good news is that some natural home remedies can offer relief. Here are top recommendations from Mark Stengler, NMD, and James F. Balch, MD, coauthors of Prescription for Natural Cures .

STAY HYDRATED

The most important thing to do when you have food poisoning is to stay hydrated by drinking two cups of liquid every waking hour. Water, diluted fruit and vegetable juices, and broths are good choices.

GINGER

Ginger is a fantastic home remedy for nausea. Drink a cup of fresh ginger tea, or take 500 mg in capsules or 2 ml of a tincture every two hours.

GOLDENSEAL ( HYDRASTIS CANADENSIS )

This herb helps to improve diarrhea related to an intestinal infection. Take 1 ml of a tincture or 300 mg in capsule form four times daily.

PEPPERMINT ( MENTHA PIPERITA )

A nice cup of peppermint tea can be very soothing, reducing nausea and cramping. Drink a cup of peppermint tea every two hours, or take 1 ml of a tincture or 250 mg in capsule form.

ACTIVATED CHARCOAL

Activated charcoal capsules can help to absorb toxins from food poisoning. Charcoal works best when taken in the first stages of food poisoning (when you first realize you have it). Take 3 capsules every two hours for three doses.

OREGANO ( ORIGANUM VULGARE ) OIL

Oregano oil has powerful antimicrobial effects. Take 500 mg of the capsule form four times daily or as directed on the label.

PROBIOTICS

Take a product containing at least 4 billion active organisms two or three times daily. The friendly bacteria, such as Lactobacillus acidophilus and bifidus , fight intestinal infection.

Jennifer Martin is a freelance writer based in Los Angeles.

SPOT CHECK
Clear up acne with botanicals

By Karta Purkh Singh Khalsa, DN-C, RH | 623 words

Natural healing says that acne is fundamentally the result of the body attempting to eliminate wastes through the skin. In Ayurveda, the condition translates as “that which comes out from the inner part to the outer part.” Herbal medicine treats acne by reducing skin inflammation, healing skin tissue if necessary, and eliminating the source of irritating wastes (sometimes called “toxins”) through the liver, kidneys, and large intestine. For a glowing, clear complexion, herbal medicine can come to the rescue.

Undesirable substances, whether from outside (pesticides, pollution, etc.) or inside the body (retained cellular wastes), aggravate the skin, leading to persistent inflammation. Herbal detoxifiers, called “alteratives,” assist the body in performing its normal elimination processes. Many classic alteratives turn out to be powerful antioxidants, too.

GOTU KOLA

Gotu kola works to heal a variety of skin conditions, including acne. This herb promotes the tensile integrity of the skin, and increases keratinization in the skin, so it can actually regrow new skin, helping to heal even long-standing lesions. A 2013 review concluded that gotu kola was effective for healing skin and reducing inflammation.

Several studies show striking results in the treatment of even dramatically damaged skin. Research demonstrates that gotu kola compounds promote rapid skin healing. Some of the active compounds are thought to be triterpenes, which have a balancing effect on connective tissues, improving the basic “glue” that holds our cells together. Gotu kola is a rich source of the anti-inflammatory antioxidant quercetin, which explains some of the benefits.

Alcohol and water preparations of gotu kola have been found to be beneficial, confirming its traditional use as tea and skin cream. For acute acne, use capsules (follow dosages instructions), or take one ounce of dry herb, by weight, as a tea, per day.

CHINESE LICORICE ROOT

Chinese licorice root ( Glycyrrhiza glabra ), also called licorice root, has a history of use for treating skin diseases in East Asia. It has been shown to lessen skin inflammation, and this use is supported by a study published in The British Journal of Dermatology.

Chinese licorice root contains steroid-like substances that can be taken internally or applied in a cream. Licorice has long been used topically. Recently, scientists found that a moisturizing cream containing extracts of licorice, holy basil, andrographis, and green tea controlled acne-causing bacteria ( Staphylococcus epidermis and Propionibacterium ) with no skin irritation.

Look for licorice root as a powder and in capsules; follow label instructions for use.

CHINESE VIOLET

For an effective acne remedy, seek out Chinese violet ( Viola yedoensis ) and use the whole plant, including leaf and root (available in capsules). It often goes by the name Zi Hua Di Ding in Chinese formulas.

In Ayurveda, Chinese violet is considered “bitter and cold,” so it is used to cool inflammation. It is thought to work by dispersing heat that is “stuck” in the skin. In terms of cooling skin, detoxifying, and reducing swelling, it is equivalent to dandelion herb, another classic herb for skin inflammation, with which it is often combined. Chinese violet also has some antibacterial action. Scientists confirmed the cooling, anti-inflammatory, and antibacterial value of Chinese violet in a 2014 study.

Take Chinese violet leaf in capsules alone or in combination formulas (follow dosage instructions), or as a tea, which you can find in Asian markets. If drinking as a tea, start with a teaspoon of the dried herb, brewed, and work up to as much as an ounce of the dry weight of the herb, brewed, per day, as necessary.

The Western herb, wild pansy ( Viola tricolor ), is very similar, and can be substituted. In 2013, scientists tested a gel made from this Western violet leaf, and found that it successfully treated skin inflammation.

Karta Purkh Singh Khalsa, DN-C, RH, who specializes in Ayurveda and herbalism, has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com.

LINDA GRAY
This Dallas actress still looks great at 75—here, she reveals her natural health and beauty secrets

By Chris Mann | 430 words

Long before “going organic” swept America at large, actress Linda Gray was going to “one of the two health food stores in Los Angeles,” she says with a laugh. And what began as a wholehearted effort to help her then-husband’s “nervous stomach”—goodbye lifetime prescription of “little white pills,” hello organic garden and holistic health—became a lifetime mission to nourish body, mind, and soul. “I didn’t have time to become a nutritionist—which would have been great, but I had babies—so I started at age 20, delving into this vast world of nutrition and what I could do,” says the former model-turned- Dallas star, still a natural beauty at 75. Gray and her fellow health-minded friends “were making our own carrot juice and even kombucha. I laugh now when I see everybody drinking kombucha. It’s kind of like bell-bottom trousers—they come back again and you say, ‘I’ve been there, I’ve done that.’”

Gray sprinkles her wellness wisdom, tips, and recipes throughout her new memoir, The Road to Happiness Is Always Under Construction . For the TV icon—who’s winning raves for her leading comic role in the short film Wally’s Will —health and happiness are daily decisions. “It’s all up to us,” she says. “How do you want to live? Do you want to be strong and be able to walk around with your grandchildren? Do you want to be able to hike when you’re 90? Yes. The answer is yes. Because that’s what I’ve chosen.” Her choices have paid off in spades. “I take no prescription medication,” she adds. “I feel so fortunate.”

Here are some of Gray’s favorite nutritional choices that help fuel her continuing climb to peak health and longevity.

GOJI BERRIES AND PUMPKIN SEEDS

“I have them in my car in a ziplock bag—because sometimes you get stuck in traffic, and you don’t want to zip into some place and get something wrong to eat. So I prepare!”

COLOSTRUM POWDER

“I love it! I use it in my smoothies as an anti-aging supplement. It’s a lovely nourisher to the gut. And it keeps skin so soft; when I take an Epsom salt bath, I throw in some colostrum.”

BARLEY GRASS

“I take it because it has beta carotene, chlorophyll, anti-oxidants, and live enzymes. I feel it completes my regimen.”

E3LIVE

“It’s an immune-system booster that keeps everything flowing. It’s great for the brain, great for circulation, great for the joints.”

GLUTATHIONE

“It’s perfect for overall health for me. I’ve found when I don’t take it, I kind of sag a little bit. It’s a perker-upper to me.”

Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.TV).

Morning Gratitude and Afternoon Deadlifts

174 words

Ever-effervescent at 75, Gray begins her day by awakening to gratitude. “The first thing I do is put those feet on the floor and say, kind of to the universe, ‘Thank you for giving me another day. Now, let’s make it as magical as we can.’ That starts my day in a very happy way. I sit for 10–20 minutes. It’s kind of a lovely meditation.” She then often walks her talk with an a.m. gratitude stroll—fueled by her superfood-packed smoothie, usually with organic spinach, berries, coconut oil, and chia seeds. “And I love having one cup of coffee a day with a tablespoon of organic coconut milk—it’s yummy and it’s good fat that helps you burn fat.” Three times a week, she’s building serious muscle, too. “I go to the beach and am a heavy-duty weight pusher,” she says. “To keep alive and healthy you have to move your body—so, yeah, I work out with weights and I absolutely love it. I deadlifted 75 lb. yesterday!” Indeed, 75 has never looked so good.

GARBAGE OUT

By MICHELE BURKLUND, ND | 1396 words

As summer approaches, it’s the perfect time to cleanse, nourish, and feel radiant from the inside out. The body does an amazing job of detoxifying itself, but the amount of toxins we’re exposed to on a daily basis has dramatically increased in our ever-more-plastic world—meaning that sometimes, your body might need a little help getting rid of all the garbage. Here are 10 simple ways to support your main detoxification pathways and put the spring back into your step.

1 Cleanse with Chlorella

This blue-green alga has clearly stood the test of time, with fossils indicating that it’s been around at least 530 million years. Its single-celled structure and high content of chlorophyll give it unique abilities to nourish the body while also absorbing very small particles. More than just a superfood, chlorella can bind heavy metals, toxins, and pesticides and carry them out of the body. It can be taken in a capsule form or mixed into a smoothie (throw in a little cilantro for an added detoxifying effect).

SUN CHLORELLA SUN CHLORELLA TABLETS

2 Nourish Your Liver with Milk Thistle

This well-known plant has been used for more than 2,000 years to cleanse and support the body. Its active substance is called silymarin, which is found in the seeds. Studies have shown that milk thistle not only supports the liver, but also rejuvenates it. It’s a potent antioxidant, has anti-inflammatory properties, and has been proven to repair and grow new liver cells. The liver has hundreds of jobs to perform, and one very important duty is to remove toxins and waste from the blood. Adding milk thistle to your supplement regimen helps support the cleansing process while giving you the added benefit of glowing skin.

PARADISE HERBS MILK THISTLE

3 Get Glowing with Glutathione

This intriguing molecule is made of three amino acids—cysteine, glycine, and glutamine—along with a sulfur group that enables it to bind to free radicals and toxins. A potent antioxidant produced by the body to aid in the liver detoxification process, glutathione can become depleted due to an overwhelming toxic burden. A supplement called N-acetylcysteine (NAC) is an amino acid precursor that can stimulate glutathione synthesis and support cleansing.

WAKUNAGA KYO LIC LIVER SUPPORT

4 Rebalance with Probiotics

A healthy gut plays a vital function in eliminating waste, optimizing nutrients, balancing immune function, and improving mood. The Journal of Nature Reviews Immunology published a study in 2009 that revealed an association between disturbances in gut flora and impaired immune response. So how do you keep your body’s good bacteria in balance? Eat probiotic-rich foods such as yogurt, kefir, miso, and other fermented foods. And take a high-quality probiotic that contains a range of strains to help restore gut health.

DIVINE HEALTH FERMENTED GREEN SUPREMEFOOD

5 Move Your Lymph

A key component of immune health, the lymphatic system is a network of 600 nodes and glands that help remove toxins and waste. Common lymph-loving herbs include red clover, cleavers, burdock root, queen’s root, and calendula. Dry skin brushing can also help stimulate the lymphatic system while also improving circulation and removing dead skin cells. Brush your skin in an upward circular motion, beginning at your feet before moving to your torso, and from your hands to your chest—the same direction that your lymph flows.

FLORA FLOR•ESSENCE

6 Sweat It Out

Eliminating toxins through the skin is a gentle, yet very effective, approach to easing the burden on your kidneys and liver. In fact, a 2011 study published in Archives of Environmental and Contamination Toxicology revealed that sweating helps reduce levels of heavy metals and toxins—including BPA, arsenic, lead, mercury, and cadmium—from the body. Increase your sweat by exercising, warming up in an infrared sauna, or taking a bath.

7 Listen to Your Body

Have you noticed that certain foods make you feel tired and bloated, or make your skin break out? Now is the time to eliminate them from your diet and give your digestive system a needed break.

Have you ever tracked your sleep? Creating a sleep diary will help you hone in on what time and how much sleep helps you feel your best. Each morning, document the number of hours you slept, the quality of your sleep, and whether you woke up feeling refreshed or groggy. Optimize your sleep by going to bed at the same time each night and creating a relaxing bedtime ritual. For some people, eliminating caffeine after 10 a.m. also helps.

8 Get Back to Nature

Being closer to the earth is a simple way to feel grounded and more relaxed. Think you don’t have the time? A study published in the Journal of Psychological Science in 2008 showed that people who were exposed to natural environments for 50 minutes had increased focus and directed attention afterward. Perhaps taking time to relax the mind makes you even more productive. Want to really get in touch with nature? Go barefoot!

9 Feast on Detoxifying Foods

It’s no secret that food is the best medicine, and the delicious combinations are endless. Artichoke is a gorgeous and tasteful veggie that contains a phytonutrient called cynarin, which stimulates the production of bile and hence, improves digestion. Often called a superfood, artichokes are loaded with antioxidants (including liver-supportive silymarin), packed with vitamin C, and rich in fiber to keep the body regular. Focus on liver-loving veggies such as artichoke, broccoli, onions, beets, and cabbage. Infuse extra detox-supporting flavor to your meals with garlic, cilantro, parsley, cinnamon, basil, and turmeric. Maintain regularity by drinking water throughout the day and eating other fiber-rich foods such as apples, almonds, peas, and lentils.

10 Take a Break from Technology

Can you think of the last time you turned off your cell phone or put away your computer for an entire day? Set a time each day (or week) to unplug and engage in a relaxing activity to melt away the stress. Take a bath infused with lavender, meditate, read a book, or create art to renew your mind and revive your senses.

If going cold turkey from technology isn’t an option, try ending your computer time two hours before bed. Artificial computer light can reduce your body’s levels of melatonin, which is an important hormone for sleep. A trial published in the Journal of Clinical Endocrinology and Metabolism revealed that individuals exposed to room light compared to dim light before bedtime shortened their melatonin duration by 90 minutes. These findings show that electrical lighting can have a profound effect on well-being, and that simple changes can make a huge difference in how you sleep and feel.

Michele Burklund, NMD, graduated from the prestigious Bastyr University in Seattle. “I have no doubt that the power of natural healing can enhance anyone’s life at whatever stage or age they are,” says Burklund, who specializes in helping neurological patients. Visit healthyfashionista.com to learn more about Burklund and read her entertaining and informative blogs.

AYURVEDA FOR CLEANSING AND CHRONIC CONSTIPATION

Nicole Brechka | 253 words

Chronic constipation? There’s no need to be embarrassed. There are an estimated 2.5 million doctor’s visited per year in the U.S. related to constipation, and laxatives are among the top-selling over-the-counter drugs in the country. While it’s not something people like to talk about, chronic constipation is clearly a widespread problem for many. In relation to detoxification, colon health and regular bowel movements play a vital role in the body’s complex elimination process.

Signs of chronic constipation include having fewer than three bowel movements a week, experiencing difficulty passing stools or passing hard, lumpy stools, and having abdominal discomfort and bloating.

There are many natural approaches and medicines that work to relieve chronic constipation, but one stands out from the crowd—triphala. According to Julie McIntyre, a medical herbalist in Silver City, N.M., this Ayurvedic herb, which is actually a combination of three herbs, is particularly effective for treating chronic constipation, as well as fluctuating bouts of constipation and diarrhea. Triphala is rich in vitamin C and other nutrients, and is considered a rejuvenating herb with detoxifying qualities in Indian medicine.

For chronic constipation, triphala moistens and tones the colon, helping to restore it to health. You may need to adjust the dosage, but start with 500 mg two to three times daily. Reduce the dose to 250 mg per day once you experience relief. You can take triphala indefinitely at this lower dosage. The most common side effects are loose or runny stools and stomach cramping. Reduce your dose or stop taking it if this happens.

A HOLISTIC APPROACH TO MENOPAUSE
ANTIDEPRESSANTS AND SYNTHETIC HORMONES CARRY RISKS THAT JUST AREN’T WORTH IT. HERE ARE SOME EFFECTIVE NATURAL WAYS TO EASE SYMPTOMS

By Mark Stengler, NMD | 926 words

It’s an amazing statistic—almost half of American women are menopausal. This means a lot of women are seeking safe and effective therapies to alleviate their symptoms. The average age of menopause—defined as not having a period for at least 12 months—is 51. But perimenopausal symptoms (those leading up to menopause) often begin in the 40s or even earlier. An estimated 75 percent of women endure hot flashes for about two years, and another 25 percent have them for five years or more. Common symptoms include depression, fatigue, vaginal dryness, heart palpitations, and mood swings. Even post-menopause, several of these symptoms can continue.

The naturopathic approach is to help women through this transition with natural approaches that promote balancing their own internal hormones. There are plenty of tools to use from a holistic perspective to help the millions of women seeking support.

Big Pharma continues to push risky pharmaceutical treatment for menopausal symptoms. For example, if you tell your doctor that you’re having hot flashes, you’re likely to be handed a prescription for an antidepressant. Serotonin reuptake inhibitors or SRIs—including Prozac, Zoloft, Paxil, and Effexor—manipulate the body’s serotonin levels and, as a result, they can reduce hot flashes. But of course that drop in hot flashes can come at a pretty hefty price. Potential side effects of these heavy-duty drugs include agitation, suicidal thoughts, nausea, diarrhea, insomnia, decreased sexual desire, and delayed orgasm or inability to have an orgasm. They have even been linked to bone loss and increased risk of breast cancer. For some women the side effects are as bad as, or worse than, the hot flashes they were trying to get rid of in the first place.

Contrary to what the drug advertisements tell you, it isn’t necessary to use pharmaceuticals to alleviate menopausal symptoms. Dietary changes, nutritional supplements, regular exercise, and other natural therapies including bioidentical hormones can help keep your hormones balanced safely and effectively.

PLANT FOODS

With naturopathic approaches, one does not need synthetic chemical treatment. Simply eating more plant foods such as legumes, vegetables, fruits, whole grains, nuts, and seeds can offer some relief, as they contain hormone-balancing plant chemicals known as phytoestrogens. Ground flaxseeds also contain phytoestrogens and have been shown in studies to reduce hot flashes. In one study, women had hot flash relief when they consumed 40 grams of ground flaxseeds daily. Fermented soy foods such as tofu, miso, and tempeh can also help reduce hot flashes.

HERBS

Herbs can also alleviate menopausal symptoms. Black cohosh has been shown in numerous studies to relieve a multitude of menopausal symptoms including hot flashes, anxiety, insomnia, heart palpitations, and depression. Take 40–80 mg of a standardized extract daily.

Maca root has a rich history of use in Peru to help women through the menopausal transition. Several double blind, placebo controlled studies show that it can indeed help hot flashes and a variety of other menopausal symptoms. Take 1,000–2,000 mg daily.

Another unique herbal extract is red clover. According to research, this effective alternative treatment for menopause works to relieve hot flashes, vaginal dryness, and anxiety. Take 40 mg of an extract twice daily.

Vitex, also known as chasteberry, helps common menopausal symptoms such as hot flashes and night sweats, and is also effective for premenopausal symptoms such as irregular and heavy periods. I generally recommend a standardized extract of 80–240 mg daily.

And consider Pueraria mirifica . This member of the legume family contains hormone-balancing phytoestrogens. One study found that 50–100 mg daily for six days effectively reduced hot flashes and night sweats.

HOMEOPATHY

Do not underestimate the effectiveness of homeopathic remedies for the reduction of menopausal symptoms. One of the most common remedies is Sepia . Symptoms that suggest this remedy include hot flashes, night sweats, vaginal dryness, irritability, low libido, and exhaustion. Another common remedy to consider is Pulsatilla . Women who may benefit from this homeopathic medicine feel worse in warm weather and desire fresh air. They may have mood swings and weepiness and feel better with company. They usually crave sweets such as chocolate.

BIOIDENTICAL HORMONES

A recent study published by Menopause: The Journal of the North American Menopause Society revealed that “up to 2.5 million U.S. women aged 40 years or older may use bioidentical hormone therapy, accounting for 28% to 68% of hormone therapy prescriptions.” The general consensus of the study was that the bioidentical hormone therapy market was growing and that conversely, the market for FDA-approved non-compounded hormones (including brand name synthetic hormones like Premarin) had shrunk dramatically in the past decade or so.

One of the most effective natural hormones for relieving menopausal symptoms over-the-counter is natural progesterone cream. A double blind trial found that transdermal natural progesterone cream reduced hot flashes in 83 percent of women. I normally have patients apply ¼ teaspoon (20 mg) to their skin (usually forearms) each morning and evening. If they are still getting their period, I have them stop the cream during menstrual flow. Although not a replacement for progesterone cream, eating foods high in vitamin C has been shown to help raise progesterone levels slightly.

NATURAL ANTI-DEPRESSANTS

If you are suffering from anxiety or depression with menopause, there is natural help available. Besides the natural hormone balancers already mentioned, 5-hydroxytryptophan, known as 5-HTP, may also be beneficial. It boosts the neurotransmitter serotonin to relax the brain and promote a better mood. When taken before bedtime, it can also help alleviate insomnia. A typical dose is 100 mg taken two to three times daily on an empty stomach.

Mark Stengler, NMD, is a naturopathic medical doctor and coauthor of the bestseller Prescription for Natural Cures . The newest edition is now available. He is in private practice in Encinitas, Calif. Visit him online at markstengler.com.

A SPIRITUAL APPROACH
Can meditation help you through menopause?

Ann Nix | 195 words

Many believe menopause is not only a physical transformation, but a spiritual and emotional one in which you emerge wiser and more intuitive. During this transition, chakra meditation may help you discover any areas of your life that may need attention or healing before you enter your “wise woman” years, according to Lisa Erickson, a meditation teacher, energy worker, and blogger at Mommy Mystic (mommymystic.wordpress.com). With hormonal shifts come energetic shifts as well, or changes to your chakras (energetic centers of the body), says Erickson. Some women report feeling bursts of kundalini (or “spiritual awakening energy”) in the chakras that mirror changes to the physical body. The chakra in which these bursts of energy are felt may correspond to themes from your life left unexamined, or wounds unhealed.

If you meditate on your chakras or work with them in some other way, you may feel active energy in the chakras themselves. On the other hand, you may not be aware of these bursts at all, but instead may see the results of them in the patterns or themes of your life during this time.

Here is a basic guide to the chakras and the corresponding “life themes:”

TEST YOUR HORMONES

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Hormone imbalances can result in hot flashes, vaginal dryness and thinning, night sweats, insomnia, dizziness, heart palpitations, headaches, memory problems, reduced libido, bladder and urination problems, mood swings, depression, anxiety, fatigue, and even joint pain. Ideally, it is best to undergo a hormone test to find out which hormone imbalances you may have, as they differ with each woman and at different stages of menopause. For women with mild-to-moderate symptoms of menopause, diet, exercise, and nutritional supplements, especially herbal and homeopathic remedies, are usually enough. The use of natural progesterone cream appears to be very safe and effective when a stronger approach is needed. Likewise, precursor hormones, such as pregnenolone and DHEA, may be helpful. For women with extreme symptoms that are unresponsive to nutritional supplements, the use of bio-identical hormone therapy* is very effective. This is particularly true of women who had their ovaries removed at an early age, or others with moderate-to-severe osteoporosis.

The following tests can help assess hormone balance and other issues related to menopause:

Hormone testing (thyroid, DHEA, cortisol, testosterone, IGF01, estrogen, progesterone, FSH)—saliva, blood, or urine

Complete blood count and chemistry profile—blood

Thyroid panel—blood, saliva, or urine

Cardiovascular profile—blood

Bone resorption assessment—urine

Bone density—DEXA scan (X-ray)

* Consult a naturopath about bio-identical therapy. Visit naturopathic.org to find a doctor in your area.

MANOPAUSE IS IT REAL?
Hormonal shifts occur in men, too. Here are some ways to naturally mitigate symptoms

By Vera Tweed | 882 words

Manopause? Really? Tell a young man that hormonal changes will one day sap his manhood and he might laugh, think you’re an idiot, or be tempted to take a swing. Whatever the reaction, that conversation isn’t likely to go well, but you’d be telling it like it is. Technically called andropause, from “andros,” ancient Greek for “man,” it describes an age-related drop in testosterone, the key hormone that drives what we think of as manhood.

“Male testosterone levels, of course, begin at puberty and they peak, usually, in the early 20s,” says Steven Hotze, MD, founder and CEO of the Hotze Health & Wellness Center in Houston and author of Hormones, Health, and Happiness. “By the time men get to 40, the testosterone level is about half of what it was in their prime—this is in a healthy guy,” he says. Although individuals vary, on average, testosterone drops to about a third of its peak by age 50, and down to a quarter by age 60.

Symptoms may affect sexual desire and ability, and much more, including drive, mood, mental function, and overall sense of well-being. “All the things you think of as male pattern behavior, decline,” says Hotze. Fat around the middle, decreased stamina and endurance, muscle loss, sleep problems, bone loss, and enlarged breasts can be other manifestations.

Testosterone decline is a natural progression, but lifestyle has a huge impact on how quickly, and how much, levels of the hormone drop. Toxins, body fat, and poor nutrition are the controllable robbers, says Hotze, and explains why and what a guy can do.

Toxins

Toxins act as fake estrogens, or xenoestrogens. In a man’s body, there is a natural balance between estrogen and testosterone, but exposure to xenoestrogens disrupts it, lowering testosterone. Top sources of toxins include pesticides, herbicides, and additives in food; toxins in soaps and shaving and grooming products; medications (all contain toxins); and chemicals in home and garden products.

Work-related exposure, such as in a refinery or on a farm that uses agricultural chemicals, can be especially damaging. As an example, one of Hotze’s 28-year-old patients, whose job was spraying pesticides, had the testosterone levels of a very old man.

What to do:

Exposure to toxins can be reduced by:

Choosing foods and beverages without chemicals, preferably organic.

Avoiding synthetic scents—in grooming, air-freshening, laundry, and cleaning products. Anything scented, or with “fragrance” in its ingredient list, contains toxins unless the scent is clearly described as natural, usually from essential oils. (Sadly, even new-car smell is toxic—keep windows open whenever possible to air it out.)

Using natural, toxin-free products for skin and hair, such as soaps, shaving lotions, creams, and shampoos.

Using natural cleaning products in the home and avoiding synthetic air fresheners and chemical lawn and garden products.

Using medications only when they are truly medically necessary.

Where on-the-job exposure is unavoidable, fully using protective gear and limiting contact as much as possible.

Body Fat

Excess body fat increases production of an enzyme called aromatase, which converts testosterone to estrogen. Although the conversion is natural in the interplay of hormones, higher levels of body fat shift it into overdrive, depressing testosterone, which then promotes fat storage, which further depresses testosterone. It’s a vicious cycle.

What to do:

There’s no way to mince words about this, says Hotze: For any overweight guy, weight loss is essential to boost natural testosterone production. To shed body fat, stick with lean proteins and vegetables that are not starchy or sugary (e.g., protein powders, green veggies); avoid potatoes, rice, pastas, breads, and sugar. And get regular exercise—it stimulates natural testosterone production, as well as helping with weight loss and enhancing muscle, strength, and mood.

Poor Nutrition

Most diets lack the nutritional building blocks of testosterone—even the healthiest foods fall short on critical vitamins and minerals because they’re grown in nutrient-depleted soils. Hotze recommends specific supplements in addition to a nutritious diet that doesn’t contain toxins and is low in both starches and sugars.

What to do:

Look for a good quality multivitamin—such as a packet a day or about 6 pills per serving—which contains many of the nutrients below, and take additional supplements as needed to get adequate amounts. To enhance natural testosterone production, Hotze recommends these daily amounts:

Zinc: 30 mg.

Vitamin D 3 : 2,000 IU but also get blood levels tested.

Vitamin A: 5,000 IU.

Vitamin C: At least 500–1,000 mg.

Magnesium: About 5 mg per pound of body weight—for example, 1,000 mg for a 200-pound man. If loose stools occur, cut back on the amount you take. A multivitamin won’t contain enough.

B complex: 50 mg of the main B vitamins, and the methylcobalamin form of B 12 .

Vitamin E: 100 IU of mixed tocopherols.

Selenium: 50–200 mcg.

Saw Palmetto: As a separate supplement, take 160 mg, twice daily, to block excess conversion of testosterone to estrogen.

AYURVEDIC SUPPLEMENT BOOSTS TESTOSTERONE

A purified mineral extract from the Himalayas, used for thousands of years in traditional Ayurvedic medicine, has been shown to boost testosterone among healthy men between the ages of 45 and 55. The supplement, a proprietary form of the herb shilajit called PrimaVie, was tested in a study of 75 men, published in the First International Journal of Andrology: Andrologia. Compared to a placebo, 250 mg of PrimaVie, taken twice daily, boosted testosterone levels by about 20 percent after 90 days of consistent use. Look for shilajit supplements that list PrimaVie as an ingredient in the prod uct’s Supplement Facts.

Contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. Visit her at veratweed.com.

DO YOU HAVE THE GUTS?
THE STATE OF YOUR INTESTINAL “MICROBIOME” HAS FAR-REACHING EFFECTS ON YOUR HEALTH. FROM FOOD CRAVINGS TO FREQUENT COLDS, MANY HEALTH ISSUES CAN BE RESOLVED WITH PROBIOTICS

By Vera Tweed | 452 words

You probably don’t spend much time thinking about your microbiome, but it has profound effects on how your body functions. What, exactly, is it? “Biome” describes a community with its own unique location, characteristics, and forms of life. On earth, a biome could be a particular rainforest, desert, coral reef, or other distinct type of environment with its own climate, vegetation, and animals. In our bodies, the microbiome is a community of microscopic organisms—trillions of tiny bacteria that live in our intestines and influence just about every facet of health.

Antibiotics, poor diet, and toxins can all disrupt our microbiome by killing off beneficial bacteria. This can lead to common digestive issues and a variety of seemingly unrelated maladies, from skin conditions, foggy thinking, and food cravings to autoimmune diseases, chronic inflammation, and a faulty metabolism that provokes weight gain and resists all attempts at weight loss.

To support microbiome health, probiotic supplements contain different types of beneficial gut bacteria. While they aren’t a magic cure for a junk-food diet or a toxic lifestyle, when used correctly, they can help restore balance to your microbiome, improve overall health, and even unlock the door to lasting weight loss.

GUT POWER

“Gut bacteria have far-reaching effects on numerous aspects of our physiology, including genetic control—turning genes on and off,” explains Raphael Kellman, MD, author of The Microbiome Diet. “They play a vast role in neurological function, gastrointestinal health, and the health of the gut wall, which plays a critical role in nutrient absorption and blocking absorption of toxins,” he says.

And there’s more. Our microbiome both regulates our immune system and helps it learn to distinguish between friendly and harmful substances, so that it attacks only the harmful ones. This is critical for avoiding autoimmune diseases, where the immune system attacks healthy tissues. In addition, says Kellman, “It plays a significant role in controlling cancer development.”

METABOLISM AND WEIGHT

Gut bacteria can help or hinder weight control. When balanced, they can eliminate cravings and improve metabolism, enabling healthy weight loss.

This, says Kellman, is how it works:

An unhealthy diet leads to insulin resistance, where cells become insensitive to insulin and can’t take in fuel in the form of blood sugar. As a result, the pancreas produces excess insulin, which leads to inflammation, fat storage, and weight gain. Plus, there’s a rise in risk for diabetes, heart disorders, and other diseases.

“The gut bacteria, and some of the probiotics, can play a very important role in improving insulin resistance, inflammation, metabolism, and one’s ability to lose weight,” says Kellman.

Contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. As a journalist, she specializes in covering research and expert knowledge that empowers people to lead better lives. For more information, visit veratweed.com.

JUNIPER-FENNEL SAUERKRAUT

PORNCHAI MITTONGTARE

208 words

Make about 4 cups (8 servings)

A traditional German sauerkraut gets a fresh, fragrant twist with juniper (the same little berries used to flavor gin). Chop it up and add to salads, use on Reuben sandwiches, mix into tuna or egg salad, or serve as a side with beef or chicken.

1 large head green cabbage (about 5 lbs.), cored and shredded

1 Tbs. salt

2 large fennel bulbs, cored and very thinly sliced

1 Tbs. dried juniper berries

1. Combine cabbage and salt in a large bowl. Let stand 15 minutes to allow cabbage to soften. Using wooden mallet or meat tenderizer, pound cabbage until juices are released (alternatively, squeeze and massage vigorously with your hands).

2. Add fennel and juniper, and stir to mix well. Pack into quart jar or crock. Juices released from cabbage should completely cover vegetables. If they don’t, add water to cover and pack down.

3. Cover jar or crock with lid, and let stand at room temperature, away from sunlight, 4–7 days. After 4 days, taste every day or so. When sauerkraut has reached desired level of fermentation, refrigerate. Sauerkraut can ferment for 3 weeks to allow flavors to fully develop.

Per 1-cup serving: 90 cal; 4g pro; 0g total fat (0g sat fat); 21g carb; 0mg chol; 950mg sod; 9g fiber; 9g sugars

STRAWBERRY-COCONUT KEFIR

PORNCHAI MITTONGTARE

223 words

Makes 1 quart (4 servings)

Kefir, a fermented, lightly fizzy beverage, is traditionally made with milk. This version combines strawberries with coconut water for a sweet, refreshing, dairy-free alternative. We use kefir grains, available online at culturesforhealth.com, or at some large natural foods markets. If you love fruity, fizzy drinks, it’s worth the time investment.

3 cups coconut water

1 package hydrated kefir grains

½ cup macerated strawberries (or ½ cup noncitrus fruit juice)

1. Combine coconut water and kefir grains in quart jar. Cover with a piece of muslin or paper towel secured with a rubber band, and let stand 48 hours. (Do not seal jar with lid, as mixture becomes very fizzy and can explode.)

2. Using a plastic strainer or cheesecloth, strain liquid into clean jar. Stir in macerated strawberries or fruit juice. (After straining out kefir grains, rinse them with clear water, place in a separate jar, and cover with another 3 cups coconut water to keep continually brewing kefir on hand.)

3. Serve strawberry coconut kefir immediately; or for a fizzier drink, transfer strawberry coconut kefir to a plastic bottle, seal top, and let ferment for an additional 12–24 hours. (Do not do the secondary fermentation in glass, since mixture can get very fizzy and may explode.)

Per 1-cup serving: 40 cal; 1g pro; 0g total fat (0g sat fat); 9g carb; 0mg chol; 190mg sod; 2g fiber; 6g sugars

ROSE SOAP
This is an easy way to make soap (without having to get into all that caustic chemistry). A by-product of vegetable oil, glycerin is a wonderful substance that actually draws moisture to the skin.

287 words

Makes 4 bars

1 lb. glycerine soap or a 1 lb. melt-and-pour kit

1 tsp. powdered soy milk

3 drops vanilla extract

1 Tbs. ground rosehips

4 drops rose essential oil

2 drops lavender essential oil

1 Tbs. almond or coconut oil

7 tsp. dried rose petals

4 4-oz. soap molds

1. If using glycerine soap, grate the bar with a cheese grater or food processor (use the grating setting). If using a melt-and-pour package, skip to step 2.

2. Boil water in the bottom of a double boiler, or boil a pot of hot water and place a Pyrex bowl over it to create a double boiler. Put the grated glycerine soap into the top of the double boiler or the Pyrex bowl and allow it to melt completely. Remove the bowl from the heat.

3. Stir the melted glycerin soap, and add the soy milk powder, vanilla extract, and rosehips. Stir until mixed thoroughly (Just a note from experience: it’s probably a good idea to use potholders here). Add the rose, lavender, and almond or coconut oils, as well as 4 tsp. rose petals. Stir the blend until it is mixed all the way through.

4. For a little added sass, sprinkle a couple of teaspoons of rose petals into your soap molds before carefully pouring in the mixture. Pour in the mixture, filling each mold to the top (if you like, press the remaining rose petals into the top of your soap), and allow the soap to harden. Once completely solid, the soap can be popped out of the molds (press gently on the back of the mold). If the soap sticks, run the mold under hot water for a few moments; alternatively, put the molds in the freezer for a few minutes—no more than 15—to help loosen up the soaps.

ROSE FACIAL CLAY
You can make a huge batch of this recipe and fill a bunch of jars—this stuff has a really long shelf life.
178 words

Makes 2–3 treatments

2 Tbs. powdered French green clay (for oily/troubled skin), bentonite clay (for serious healing), or white cosmetic clay (for sensitive, dry, or mature skin)

1 tsp. powdered rose petals

1 Tbs. glycerin

1 tsp. raw apple cider vinegar

1 tsp. jojoba or almond oil (optional, but include for dry skin conditions; use water if you’re omitting the oil).

5 drops rose essential oil or 3 drops rose oil, 1 drop lavender oil, and 1 drop chamomile oil.

1. Sterilize a 4-oz jar by boiling it for 10 minutes in a water bath, or run it through your dishwasher.

2. Stir together clay and rose petal powder. Add glycerin, vinegar, and jojoba or almond oil or water. Stir to mix well. If the mixture is too soupy, sprinkle in more clay. Not spreadable? Pour in a dash more oil or water.

3. Add the essential oils of your choice, and stir. Then apply a thin layer to your face, put your feet up, and relax for 10–15 minutes. Rinse with warm water and pat dry. Then go out and show off your radiant skin (optional, but highly recommended).

LAVENDER SUGAR SCRUB

286 words

Sugar scrubs are a magical bathtime ritual. They feel indulgent, spa-worthy, and divine, leaving your skin whisper-soft and your soul just as cozy.

Just a note: be sure to wash out the tub if it starts to feel slick. The oil can make for some dangerous showering. Also be sure to avoid broken skin when exfoliating; while lavender is wonderful for bruises and wounds, sugar and friction may not be so welcome.

Makes 16 ounces

2 cups sugar (any kind)

1 cup almond, apricot, or coconut oil

½ tsp. vitamin E oil, or contents of two small vitamin E capsules

15–20 drops lavender essential oil

1 tsp. real vanilla extract

1 Tbs. lavender flowers (optional)

1. In a large bowl, mix together the sugar, oil, vitamin E oil, essential oil, vanilla extract, and lavender flowers. If you find that your sugar scrub is too crumbly, add more oil. Too oily? Add more sugar. You want a consistency that you can spread and rub easily onto the skin. Pour into a clean pint jar (or divide into smaller jars if you’re giving this away as gifts). This should be good for a few months, so cut the recipe in half if you need to.

2. To use, wet your skin and massage in the scrub. You can leave it on your skin for a few moments or wash it off immediately. There’s no need to use soap, unless your skin is feeling uncomfortably oily. And there’s definitely no need to moisturize afterwards! Use as often as you like: once a week is a good exfoliating schedule.

Amy Jirsa is a master herbalist and yoga instructor. She writes regularly for MindBodyGreen and blogs at quietearthyoga.com. These recipes were excerpted with permission from her book Herbal Goddess: Discover the Amazing Spirit of 12 Healing Herbs .

MOTHER’S DAY GIFT GIVEAWAY!

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In addition to making these homemade beauty gifts, we’re celebrating the moms in our lives with a women’s health and beauty product giveaway! Enter to win May 2–8, 2016 on our Facebook page, where we are giving away a product every day related to women’s health and beauty. Enter to win prizes such as natural skin care products, collagen supplements, and health and wellness formulas, including:

BioPharmX Violet

Flora Flor•Essence Rejuvenating Cream

Health Logics Biocell Collagen

Healthy Delights Naturals Biotin 5000 mcg Chews

NeoCell Beauty Bursts and Derma Matrix

New Nordic Skin Care Collagen Filler

SanMedica International SeroVital-hgh

Sibu Sea Berry Therapy Moisturizing Body Cream and Nourishing Face Cream

Vibrant Health U.T. Vibrance

Wakunaga Kyolic Kyo-Dophilus Probiotics Plus Cranberry Extract

Go to Facebook.com/amazingwellness to enter starting May 2.

ODOR-FREE, NATURALLY
Six solutions for battling body odor, head to toe

By Lisa Turner | 743 words

Our bodies’ distinctive scent, produced by the action of bacteria on perspiration, has many causes—from age to genetics to daily diet. But while body odors are normal and natural, most of us would prefer to do without stinky armpits and smelly feet. If you’re battling BO, no sweat: these six simple solutions will keep you odor-free, naturally.

1. KEEP PITS CLEAN.

Sweat itself is virtually odorless. The unpleasant odor is caused by bacteria, which use sweat as a breeding ground. The bacterial breakdown of proteins on the skin’s surface is what causes the characteristic odor.

Banish BO: Shower daily—possibly more, in hot weather or if you exercise vigorously—to wash odor-causing bacteria from skin. Use a good soap: African black soap made from the ashes of plantain skin, cocoa pod, palm leaves, and palm oil is a natural antibacterial. Or choose one that contains tea tree oil, rosemary, sage, or lemongrass for antibacterial and odor-fighting capabilities.

Try: ALAFFIA Authentic African Black Soap Tangerine Citrus

2. FIGHT FUNGUS.

Stinky feet, like stinky armpits, are caused by bacteria, which thrive in the moist, warm environment of socks and shoes. The most common of these is Brevibacterium , a bacterium that feeds off dead skin, producing gases that have a sulfur-like aroma. Because they’re frequently enclosed, feet are also more susceptible to developing fungi, which can also contribute to stinky feet.

Banish BO: Keep feet clean and dry. Using a cornstarch-based powder can mop up moisture. If you suspect you have a fungal infection, look for an antifungal lotion that contains Tolnaftate, black walnut, tea tree oil, or other antifungal agents. Applying essential oils of cedar wood, thyme, or oregano directly to clean feet can also help fight bacteria, fungi, and odor.

Try: HOME HEALTH Antifungal Lotion

3. LOSE THE HAIR.

Apocrine glands, found on areas of the body where hair grows (like the armpits), produce sweat that’s high in protein, which bacteria can break down easily. When hair traps sweat produced by these glands, it creates a more fertile breeding ground for bacteria.

Banish BO: Use a gentle hair- removal product, or shave regularly. Use a gentle shaving lotion or gel with ingredients like lavender, shea butter, coconut oil, or aloe vera to soothe skin and prevent bumps and ingrown hairs.

Try: SHEAMOISTURE SHAVE Tea Tree After Shave & Bump Preventer

4. ALTER YOUR PH.

Lowering the skin’s pH level by applying an acid-containing ingredient, like lemon or vinegar, helps fight odor. The reason: bacteria thrive in a more alkaline environment, so making the surface of your skin more acidic discourages bacterial growth.

Banish BO: After showering, apply apple cider vinegar to a clean cloth and rub onto feet or armpits; let dry before dressing. Or just use half a cut lemon. You can also apply essential oils of orange, lemon, grapefruit, or lemongrass, for extra odor protection.

Try: AURA CACIA Organic Grapefruit Essential Oil

5. CHECK YOUR DIET.

Besides affecting breath, certain foods can impact body odor. Cruciferous vegetables like broccoli and cabbage are rich in strong-smelling sulfur compounds, which are secreted in sweat. Amino acids in red meat and choline in fish can also increase body odor. Likewise, certain foods help diminish stinky pits and feet. Chlorophyll, the pigment that gives leafy greens their rich color, is a natural antibacterial; it appears to interfere with bacterial metabolism and may also absorb odiferous compounds.

Banish BO: Eat plenty of spinach, chard, kale, parsley, and other dark, leafy greens, and be aware of your consumption of crucifers, red meat, and fish for 6–12 hours before important events. Wheat grass juice or powder is extremely high in chlorophyll. Or take concentrated chlorophyll tablets or liquid; most experts recommend 100–300 mg per day.

Try: NATURE’S WAY Chlorofresh

6. CHOOSE NATURAL DEODORANTS.

Most mainstream antiperspirants contain aluminum chlorohydrate or aluminum zirconium, ingredients that plug the sweat glands to prevent perspiration. Because both are aluminum-based, there have been concerns over possible links with Alzheimer’s and breast cancer risk. Mainstream deodorants may also contain parabens, endocrine disruptors that have been linked with cancer.

Banish BO: Use natural deodorants made with essential oils and other compounds to fight bacteria, reduce perspiration, and mask odors. Look for those that contain lavender, pine, peppermint, sage, or other essential oils. Some contain zinc ricinoleic, an effective natural compound that eliminates odors. Crystal deodorants are made from mineral salts like potassium alum, a larger molecule that’s not thought to be absorbed by the body. Look for those marked “free from aluminum chlorohydrate.”

Try: NUBIAN HERITAGE Coconut & Papaya 24 Hour All Natural Deodorant

Lisa Turner has been researching and writing about beauty and nutrition for almost 20 years. Visit her online at inspiredeating.com.

APP-SOLUTELY FABULOUS!
These latest and greatest fitness apps can help you reach your goals faster

By Vera Tweed | 560 words

There are over 100,000 different health apps available today, and fitness is one of the top two downloaded categories (nutrition is the other). So, how do you find one that’s right for you?

It helps to understand the main types. Many are sophisticated activity trackers, which are great if you’re consistently exercising. Others focus on weight loss, running, or other specific goals. And then there’s a trainer-in-a-pocket type, which may be your best gym alternative—but they aren’t all created equal.

NEW RESEARCH

At the University of Florida, the first study of its kind rated 30 popular free apps. “We were specifically interested in those apps that can be used by people who don’t really know how to exercise and who would like to have an app just tell them what they should be doing,” says François Modave, PhD, lead author of the study.

Using guidelines from the American College of Sports Medicine (ACSM), apps were tested for three essential types of movement: heart-pumping cardio for stamina and endurance; strength training of all the major muscle groups; and stretching to improve flexibility. Only one—Sworkit (coined from “simply work it”)—met the majority of the scientific requirements, and the runners-up were not close.

APP OPTIONS

“Find an app you actually use,” suggests Greg Coleman, an Air Force veteran, ACSM-certified trainer, and cocreator of Sworkit. “It may not be the most complex one,” he adds. For a list of features to look for, see the Fitness App Checklist.

For a sense of different app options, here are some popular and new ones:

Sworkit sworkit.com

Set a time, from 5 to 60 minutes, and do a preset routine or customize your own from a list of over 200 exercises. (Yes, even 5 minutes can give you a boost.) Think of it as a playlist of 30-second exercise videos, including cardio, strength, flexibility, and yoga, with almost infinite variations. For example, if you’re a bit germophobic in a hotel room, customize a workout without getting down on the floor. The paid version of Sworkit includes personalized advice from a human in “Ask the Trainer,” and for little ones, there’s Sworkit Kids.

MyFitnessPal myfitnesspal.com

This is a popular family of apps that track nutrition, calories burned, duration, and intensity of various physical activities, including walking and running. Some features are also available on the site.

HEAT Running heatrunningapp.com

Compete with runners around the world, in races ranging from 1 mile to a full marathon. The app matches runners, from beginners to advanced, helps you progress, and acknowledges personal achievements.

WOD Deck of Cards letswod.com

One of many WOD (Workout of the Day) apps inspired by CrossFit, this recent one makes it easy to create custom workouts, track them, and share results on social media.

Argus by Azumio azumio.com

An all-around tracking app, Argus requires no wearables for instant heart-rate readings, using the phone’s flash, and for sleep tracking.

LoseIt loseit.com

A popular weight-loss app with food, fitness, and weight tracking, syncing with scales and exercise programs, and its own social network.

Spotify spotify.com

To pep up workouts, Spotify offers free music, mixed especially for running or other fitness activities.

FitSpot fitspotapp.com

Like an Uber for fitness, FitSpot lets you order up an almost instant, in-person workout with a vetted, certified personal trainer, or schedule one later, just for you or with one or two of your friends. Started in Los Angeles, FitSpot is branching out through Southern California and then to New York and Las Vegas.

Vera Tweed is the author of Hormone Harmony and The User’s Guide to Carnitine and Acetyl-L-Carnitine.

HOMEOPATHY FOR WEIGHT LOSS
Give your diet and exercise plan a customized boost

By Vikas Sharma, MD | 714 words

You’ve probably used homeopathic remedies such as arnica to prevent bruising, or Oscillococcinum for the flu. But for weight loss? Based on the principle “like cures like,” homeopathic remedies start with a substance that, in healthy people, would actually cause the symptoms the remedy is meant to alleviate. These substances are then diluted several times in succession so that only a very small part (an “essence”) of the original remains—not enough to harm, but enough to stimulate the body’s own innate healing capabilities. In the case of weight loss, homeopathic preparations are thought to work by stimulating the body’s metabolism to burn more fat.

Homeopathy is no substitute for diet and exercise, but is often recommended to augment weight loss by addressing underlying issues that may be impeding progress. The following preparations are commonly prescribed by homeopaths for weight loss, depending on a person’s “constitutional type,” which takes into account the patient’s personality and physical characteristics. This guide can help you choose the right formula to assist you in your weight-loss efforts. For a personalized prescription, see a homeopath (find one in your area by visiting the National Center for Homeopathy at homeopathycenter.org).

CALCAREA CARBONICA

Made from oyster shells, Calcarea carbonica is indicated for people who carry excess fat in the abdomen and who have a very low metabolism, resulting in obesity. These patients have a tendency to perspire profusely, especially on the head. They are sensitive to cold temperatures, tend to be more obese around the waist, and are usually slow in movement. Due to a sluggish metabolic activity, these patients are almost always constipated. They can be emotionally very sensitive. Calcarea carbonica is also considered if excess weight gain is due to thyroid problems, and can be effective in reducing weight gain that has occurred during pregnancy.

NATRUM MUR

Natrum Mur is recommended when fat is concentrated in the thighs and buttocks as compared to other parts of the body. It can be effective if the person has gained excess weight due to continuous stress or depression. The important constitutional symptoms include excessive heat in the patient’s body and intolerance toward the heat of the sun. The patients who may benefit from Natrum mur usually suffer from anemia, and crave extra salt in their diet. It is indicated if the patient has weeping tendencies, especially when alone, or has a reserved nature.

LYCOPODIUM

This is one of the most useful homeopathic remedies for fat loss. It is used mainly when the thighs and buttock areas have excess fat, as with Natrum mur . However, the patients who may benefit from Lycopodium are chronic sufferers of gastric troubles such as flatulence and constipation. They have a tendency to crave sweet foods. They also indulge in hot drinks and hot food. They show a tendency to eat far beyond their capacity, resulting in a bloated abdomen. Emotionally, they are irritable and easily roused to anger. Lycopodium is also recommended for patients who have gained excessive weight due to hypothyroidism.

NUX VOMICA

Nux vomica is recommended if excess weight is due to sedentary habits. Those who may benefit from Nux vomica chronically suffer from constipation. They like spicy food, fatty food, and stimulants like coffee or alcoholic drinks. Emotionally, they may get angry to an extreme degree. Intestinal issues are also likely.

IGNATIA

This homeopathic remedy is recommended for losing weight when depression has led to obesity and excess weight gain. It is commonly recommended for those who usually eat to a great extent due to sadness, and consequently gain weight. They have a fickle mood that often changes from sadness to happiness and from laughter to tears.

GRAPHITES

This remedy is often indicated for weight loss in women who have gained excess weight due to perimenopause or menopause because of hormonal changes. Graphites , made from carbon, is often recommended for women who are sad, cannot tolerate cold air, and suffer from chronic constipation. It is also recommended for edema caused by excessive salt in the diet and PMS. The Graphites personality type is quiet and pleasant.

AMMONIUM CARB

This is indicated for overweight patients who carry excess fat in the upper body as compared to the legs, which are usually thin. It often works for obese patients who are sluggish and always feel tired and weak. They usually have a sedentary lifestyle and are sensitive to cold air.

Vikas Sharma, MD, is a third-generation homeopath with a practice in Chandigarh, India, for more than 16 years. Learn more at drhomeo.com.

“PEOPLE FOOD” FOR DOGS
Tips to safely give your dogs the real food they crave

By Rick Woodford | 365 words

I began cooking food for my dog Jackson when he was diagnosed with cancer and given a year to live. I resolved to send Jackson out in style by cooking food usually reserved for humans, only to find out that the transition to human food made Jackson feel better and live for four additional years cancer-free.

One of the most unfortunate reasons that people do not feed their dog real foods is they don’t want their pet to beg at the table. I wholeheartedly agree that dogs should not be begging at the table, but it’s the training, not the food, that is causing the problem. We practice a philosophy at my home called “Always or Never.” If dogs are fed from the table, in their mind there is always a chance they might get something. When you never feed your dog from the table, your pet learns begging doesn’t pay off; he gets bored and learns that a good nap feels better than watching somebody else eat.

At the same time, your dog so desperately wants a bite of something real, something delicious rather than the same fare day after day. Maybe you are simultaneously thinking, “Couldn’t I give my pup a little piece?” Sure, just not in the dining room.

The best place to provide your dog with real food is in her bowl. Start with teaspoons and tablespoons, not cups and handfuls, to see how your dog tolerates different foods as a way to augment commercial food. It doesn’t have to be a meal; it can just be a quick chop or a fast sauté of some ingredients you are making for yourself. Eggs, most meats, a little brown rice, several fruits and vegetables, even many spices are healthy and much welcomed by your pet (see “Off-Limits Food” (at right) for the few foods that should never be given to your dog). I would recommend giving your dog “people food” after you’ve finished eating rather than before, to reward good behavior.

Rick Woodford specializes in canine nutrition and assisting dogs with serious illnesses. He lives near Portland, Ore. This article is excerpted from his book Chow: Simple Ways to Share the Food You Love with the Dogs You Love .

MANGO LASSI

110 words

Lassis are a chilled beverage people in India drink to keep cool or to buffer the heat of spicy dishes. Since your dog wears a fur coat even in the summer, he might need a little help cooling off. After mixing this up you can serve it straight in a bowl, use it to top dog food, or freeze inside a Kong (a rubber chew toy) for an afternoon treat. As a bonus, your dog is receiving probiotics and enzymes to help with digestion.

½ cup yogurt

½ cup ripe mango, peeled, pitted, and cut into 1-inch pieces

½ cup ice

½ cup water

Pinch ground cinnamon (optional)

Purée all ingredients in a blender until smooth.

SWEET ZUC’ BISCUITS

171 words

Zucchini and summer squash, sweet potatoes, pumpkin, peas, papaya, mangoes, and bananas are just a few of the vegetables and fruits that are good for your dog. They can be enjoyed raw, or they make a great addition to recipes like this one, which is bound to become a favorite.

Makes 36 biscuits

1 Tbs. coconut or olive oil, plus more for baking sheet

2 cups oats

2 large eggs

1 Tbs. honey

¼ tsp. ground cinnamon

2 cups shredded zucchini

1. Preheat oven to 400°F. Lightly grease a baking sheet with oil, or line with a silicone mat.

2. Pulse the oats in a food processor for 1 minute, until a slightly grainy powder develops.

3. Mix together the eggs, oil, honey, and cinnamon in a medium-size bowl. Stir in the zucchini and then the oats.

4. Drop tablespoonfuls, spaced 1 inch apart, onto the prepared baking sheet and press slightly to flatten. Bake biscuits for 25 minutes, or until lightly browned.

5. Store the biscuits in the refrigerator in an airtight container for up to 1 week, or in the freezer for up to a month.

TRIED-AND-TRUE BASIL PESTO

PORNCHAI MITTONGTARE

148 words

Makes 1 cup

If there’s one pesto recipe to clip and save, it’s this one. You can use it as a starting point for your own basil pesto, adjusting quantities to suit your taste, or apply the proportions to improvise with other herbs, nuts, and cheeses from the chart below.

¼ cup pine nuts

¼ cup grated Parmesan cheese

3–4 cloves garlic, peeled

½ tsp. grated lemon zest, optional

½ tsp. salt, optional

1/8 tsp. ground black pepper, optional

4 packed cups fresh basil leaves

2/3 cup olive oil

Blend pine nuts, Parmesan, garlic, lemon zest, salt, and pepper (if using) in a food processor until finely chopped. Add basil, and blend 1 minute, or until finely chopped, scraping down sides of bowl once or twice. With motor running, add oil in steady stream, and process until smooth.

Per 1-tbs. serving: 103 cal; 1g prot; 11g fat (2g sat fat); 1g carb; 1mg chol; 20mg sod; 1g fiber; 1g sugars

DARK LEAFY PESTO

PORNCHAI MITTONGTARE

148 words

Makes 1 cup

Made with blanched greens, this pesto gets a hint of Southern flavor from pecans and fresh sage. You could even spice it up with a dash of hot sauce.

8 oz. collard, kale, or mustard greens, tough stems trimmed

¼ cup pecans

¼ cup Parmesan cheese or nutritional yeast

3 cloves garlic, peeled

¼ cup sage leaves

2/3 cup olive oil

½ tsp. salt, optional

1/8 tsp. freshly ground black pepper

1. Blanch greens in large pot of boiling salted water 3 minutes. Refresh under cold water. Drain, pat dry, and tear into pieces.

2. Pulse pecans, Parmesan, and garlic in food processor until finely chopped. Add collard and sage leaves, and pulse until greens are finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper.

Per 1-Tbs. serving: 100 cal; 1g prot; 11g total fat (2g sat fat); 1g carb; 1mg chol; 21mg sod; 1g fiber; 1g sugars

PENNE WITH DARK LEAFY PESTO AND ROASTED SQUASH

PORNCHAI MITTONGTARE

128 words

Serves 4

Penne is a good pasta choice with pesto because the sauce gets into the grooves of the tubes for extra flavor.

3 yellow squash, quartered and sliced ½-inch thick

3 zucchini, quartered and sliced ½-inch thick

1 Tbs. olive oil

6 oz. penne or other medium-size pasta (1½ cups)

¼ cup Dark Leafy Pesto

1. Preheat oven to 425°F. Toss yellow squash and zucchini with oil, and spread on one or two large baking sheets. Roast 20–25 minutes, or until vegetables are browned, tossing once or twice.

2. Meanwhile, cook penne according to package directions. Drain, reserving ¼ cup cooking water.

3. Toss penne with pesto and reserved cooking water. Divide among bowls, and top with squash.

Per 1-cup serving: 222 cal; 7g prot; 10g total fat (2g sat fat); 28g carb; 1mg chol; 25mg sod; 3g fiber; 6g sugars

SUN-DRIED TOMATO PESTO

PORNCHAI MITTONGTARE

123 words

Sun-dried tomatoes have such a rich, robust flavor that this sauce needs no cheese to taste decadent.

3 oz. dry-pack sun-dried tomatoes, sliced (1 cup)

1 cup packed fresh basil, parsley, or cilantro leaves

3 cloves garlic, peeled

½ cup olive oil

½ tsp. salt, optional

¼ tsp. freshly ground black pepper

1. Place sun-dried tomatoes in small bowl, and cover with boiling water. Let soak 5 minutes, then drain, and discard liquid. Cool.

2. Place tomatoes, basil (or parsley or cilantro leaves), and garlic in food processor, and process until finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper.

Per 1-Tbs. serving: 75 cal; 1g prot; 7g total fat (1g sat fat); 3g carb; 0mg chol; 14mg sod; 1g fiber; 2g sugars

SORGHUM AND SUN-DRIED TOMATO PESTO TABBOULEH

PORNCHAI MITTONGTARE

151 words

Serves 6

Sorghum is a gluten-free grain that is gaining popularity and becoming more available in stores. It has a chewy texture similar to couscous.

½ cup sorghum, rinsed and drained

½ cup Sun-Dried Tomato Pesto

1 English cucumber, peeled and diced (2 cups)

2 cups halved grape or cherry tomatoes

1 cup chopped fresh basil, parsley, or cilantro

8 green onions, thinly sliced (1 cup)

2 Tbs. lemon juice

1. Combine sorghum and 1 cup water in medium saucepan; bring water to a boil. Cover pan, reduce heat to medium-low, and simmer 1 hour, or until grains are tender. Drain, and transfer to bowl.

2. Stir pesto into hot sorghum, then allow mixture to cool. Once sorghum is cool, stir in remaining ingredients, and season with salt and pepper, if desired. Let stand 1 hour or refrigerate overnight for best flavor.

Per 1-cup serving: 175 cal; 4g prot; 10g total fat (1g sat fat); 20g carb; 0mg chol; 23mg sod; 3g fiber; 6g sugars