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April 2011
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6 WAYS TO EAT CLEAN (AND LOVE IT!) PERFECT PASTA
HEALTHY, HEARTY, AND GLUTEN-FREE
10 WAYS TO GET MORE FROM YOUR
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April 2011
FEATURES 18 How to Take Supplements Get the most from your health regimen: Which supplements should you take with food? Which nutrients should be combined for maximum benefit? Should vitamins be kept in the fridge? We’ve got the answers.
22 Clean Cuisine Take your diet from polluted to pristine: Our food can be contaminated by any number of hazards: from pesticides to parasites, from high-fructose corn syrup to hormones. But you can clean up your diet by following these simple tips.
DEPARTMENTS
2
NEWS FLASH 6
AUTISM 16
NATURAL BEAUTY 30
The Latest Research: Natural PMS relief, the best brew for lowering cholesterol, and more
Nutritional Support: What is the GFCF diet and can it help children with autism?
Spotless Skin: Natural ways to replenish vital nutrients and give your skin back its youthful glow.
SUPPLEMENT ADVISOR 10
CANCER 17
Supplements in the Spotlight: Fish and krill oils are filled with healthy fats.
The Natural Approach: An antioxidant-rich diet may be the key to prevention.
HEALING EDGE 12
ALLERGIES 28
Brain Power: How to protect your brain from Alzheimer’s disease and memory loss.
Stop the Sneezing: Natural relief from springtime sniffles.
EXPERT’S CORNER 14
SLEEP 29
Healthy Babies: Randall Neustaedter, OMD, LAc, CCH, and author of The Holistic Baby Guide, with important advice for parents.
Settle Down: Get the Zzzzs you need without the side effects caused by many conventional sleep aids.
GO GLUTEN FREE 32 Perfect Pastas: Think giving up wheat means giving up spaghetti and lasagna? . Why not give these scrumptious, glutenfree options a try?
NATURAL GOURMET 36 Amazing Artichokes: Packed with vitamins and minerals—and only 60 calories— the artichoke is one of springtime’s most delicious, nutritious treats.
April 2011
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LET TER FROM THE EDITOR
Best of the Season
Editorial Director Nicole Brechka Art Director Judith Nesnadny Interim Editor Jerry Shaver
Spring is in the air! Winter’s chill is giving way to warm breezes, and the flowers are in bloom—so it’s time to shake off hibernation and enjoy the fruits of the season. And this issue of The Healthy Edge can help you do just that.
Associate Editor Ayn Nix Copy Editor Lillian Jackson Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed
Production Director Cynthia Lyons Production Assistant Mark Stokes
As always, we have the latest news on the nutrients and herbs that compliment your healthy lifestyle. In this issue, we shine the spotlight on fish and krill oils, take a look at natural ways to fight off allergies and insomnia, and identify a host of brain-boosting nutrients that can help keep you sharp. Plus, we have answers to some of the most common questions about supplements. Is it better to take your vitamins with hot water or cold? Which nutrients should be taken together—and which shouldn’t be? And what the heck do you do with that little silica pack that comes in your pill bottle? We’ve got the scoop. And no edition of The Healthy Edge would be complete without food. In this issue, we feature recipes for hearty gluten-free pastas and delicious farmfresh artichokes, as well as tips, tricks, and more recipes to help you “clean” up your diet—just in time to take advantage of all the fresh, wholesome produce available in the coming months. Enjoy! Jerry Shaver Interim Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310-356-4100; Fax 310-356-4110 Group Publisher Joanna Shaw 800-443-4974, ext. 708 Associate Publisher Bernadette Higgins 561-362-3955 Midwest Ad Manager Lisa Kurdziolek 812-275-5510 West Coast and Mountain Ad Manager Cindy Schofield 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 800-443-4974, ext. 703; Fax: 317-536-3708
Director, Retail Development John Potter and Custom Marketing 800-443-4974, ext. 702 jpotter@aimmedia.com National Sales Manager, Retail Rebecca Randolph 800-443-4974, ext. 701 rrandolph@aimmedia.com Business Development Karolyn A. Gazella 800-443-4974, ext. 707 Research Director Kristy Kaus kkaus@aimmedia.com Accounting & Billing Jim Finnegan 800-443-4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310-356-2272 mbrahim@aimmedia.com
Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox
THE HEALTHY EDGE. Vol. 1, No. 3. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.
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T H E C O M P L E T E L I N E O F S O L GA R N U T R I T I O N A L S U P P L E M E N T S I S AVA I L A B L E AT F I N E H E A LT H F O O D R E TA I L E R S W O R L D W I D E . F O R S T O R E LO C AT I O N S A N D A D D I T I O N A L I N F O R M AT I O N , LO G O N T O W W W. S O LGA R .C OM O R C A L L 1. 8 0 0 . 6 4 5 . 2 2 4 6
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NEWSflash B Y VERA TWEED
omega 3-6-9 combo
RELIEVES PMS A combination of omega 3, 6, and 9 fats, taken daily, can reduce symptoms of PMS, according to a Brazilian study published in Reproductive Health. In a group of 120 women who routinely suffered from PMS, researchers gave one-third of the participants a supplement that contained 1 g of the fats, one-third a supplement containing 2 g, and the rest a placebo. Unlike the placebo, 1 g of the supplement was found to reduce
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PMS symptoms, and 2 g were even more effective. Although there was some improvement after three months, benefits were greater after six months of daily supplementation. This study used plant sources of the omega fats, which are available in capsules, flavored liquids, and smoothie-style formulas. Other research has shown that fish oil also eases PMS symptoms.
April 2011
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NEWSflash
rooibos tea
Lowers Cholesterol According to a study published in the Journal of Ethnopharmacology, tea from the South African rooibos plant can help lower cholesterol and increase internal antioxidant production, thereby reducing risk for heart disease. Benefits were measured using blood tests on 40 people who drank six cups of rooibos tea daily for six weeks.
3 FITNESS MYTHS COMBAT VARICOSE VEINS With age, more than half of us develop varicose veins due to poor circulation. But it isn’t inevitable. According to Luis Navarro, MD, founder and director of the Vein Treatment Center in New York City, walking, swimming, biking, and running can all be good therapy for your veins. Some of his other tips: Eat a high-fiber, low-salt diet, control your weight, don’t cross your legs, and consider these supplements to improve circulation: Vitamins C and E, flavonoids, butcher’s broom, and horse chestnut seed extract. For more tips, visit veintreatmentcenter.com.
confused by food labels? check your phone! Fooducate, a free phone app, lets you scan a barcode as you shop, instantly see how nutritious a food product really is, and find healthier versions—all while you’re still in the supermarket. Launched for iPhones earlier this year, Fooducate is also being released for Androids. Both versions access a database of more than 200,000 foods and display information such as excessive sugar and sodium, trans fats, additives and preservatives, high fructose corn syrup, and controversial food colorings. To download or learn more, visit fooducate.com.
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Falling prey to myths can derail your best efforts to get fit. Here are three of the most common, according to Brian Sharkey, PhD, past president of the American College of Sports Medicine and author of Fitness Illustrated: 1. No pain, no gain. You can expect a certain amount of discomfort if you’re challenging your body to get stronger. But, says Sharkey, “If your exercise results in outright pain, it’s probably excessive.” 2. Go for the burn. Doing multiple repetitions and sets of an exercise to build, shape, and define individual muscles— beyond simply challenging them—can produce a “burn,” sometimes viewed as a sign of achievement. “This sensation isn’t dangerous,” says Sharkey, “but it also isn’t necessary.” 3. Muscle turns to fat. Many people mistakenly believe that if they build a little muscle with resistance training, it could turn to fat in the future. Not so, says Sharkey. “Muscle grows or gets smaller because training increases the size of muscle fibers (hypertrophy), whereas detraining reduces the size of these fibers (atrophy).” Fat cells have their own life, expanding when you eat too many calories and shrinking when you eat less than you use.
April 2011
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Promote Vision Health with Able Eyes Carlson Able Eyes is a unique and innovative tive product, specially formulated to promote vision health ealth as we age. In fact, Able Eyes was personally formulated rmulated by award-winning Ophthalmologist Robert Abel Jr., MD. Providing Lutein and the omega-3 DHA, along with 14 other nutrients, this comprehensive formula mula supplies vital nutrients for the support and protection of vision health. Look for Able Eyes in your natural health foods store. 速
888-234-5656 | www.carlsonlabs.com Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
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SUPPLEMENT ADVISOR | BY VERA TWEED
FISH OIL: how to get enough Make these health-boosting omega-3 fats a cornerstone of your healthy diet A great source of healthy omega-3 fats, fish can be one of the most beneficial foods we eat. But most people don’t take advantage of it. To maintain good health, the American Heart Association (AHA) recommends eating at least two 3.5-ounce servings of fatty fish per week, but according to a study of 21,675 people published in Neurology, fewer than one in four Americans over the age of 45 eats that much. When Americans do eat fish, it’s often fried—and that can be a health hazard. For instance, the Neurology study also found that residents of North Carolina, South Carolina, Georgia, Alabama, Mississippi, Tennessee, Arkansas, and Louisiana—the so-called “stroke belt” where deaths from stroke are the highest in the country—were 30 percent more likely to eat fried fish than people living in other areas of the country. In contrast, eating non-fried fatty fish twice per week can halve the risk of strokes and heart attacks, according to research that was
published in the AHA’s Circulation and other journals.
Fish Oil Supplements As an alternative to healthy fish dishes—and for additional, therapeutic levels of healthy fats—fish oil supplements provide the two key omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both are essential nutrients, meaning we must get them from our diet. These omega-3s control chronic internal inflammation that underlies heart disease, diabetes, and a host of other ills ranging from PMS to rheumatoid arthritis. More than 8,000 human studies have been carried out on fish oil, showing that it helps improve a variety of conditions including depression, ADHD, elevated blood pressure, elevated triglycerides, age-related hearing and vision problems, dry eye, and asthma. It also reduces risk for breast cancer, improves brain function, and helps control stress, maintain
BEST FISH SOURCES High levels of omega-3 fats are found in coldwater fish such as salmon, sardines, herring and tuna, but mercury content is a concern. Wild salmon and other small fish have shorter life spans than large ones and don’t accumulate dangerous levels of mercury. Skipjack in “light” canned tuna is also a small, low-mercury fish, but it naturally contains less overall and omega-3 fats than the others. Albacore tuna, in solid canned tuna, may be large or small, depending on the age at which it was caught. Because of its natural migratory habits, albacore caught off the west coast of the US is young and small, with low levels of mercury, and fishing practices in the region are sustainable. Omega-3 levels of albacore may naturally be higher than those of salmon but may be depleted during fish processing, so content varies among brands. Total fat content of 5 g or more per 2-oz serving (without added olive oil or other added fat) indicates that natural omega-3 fats have been retained. To choose low-mercury, high omega-3 canned albacore, look for fish caught in US (not Hawaii) or Canadian Pacific waters with naturally high fat content. Some brands, such as Wild Planet (wildplanetfoods.com), describe their fishing and handling methods and specify omega-3 content on labels.
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healthy weight, improve skin health, and slow the aging process.
Krill Oil Supplements Krill are tiny shrimplike creatures eaten by whales and small fish. To produce krill oil supplements, taken for their omega-3 content, the krill are caught in the oceans near Antarctica. The EPA/DHA content in krill is only about 14 percent, compared to about 30 percent in fish oil. However, the structure of krill fat makes it more absorbable, so a smaller amount may be all that’s required, according to a review of human studies in Alternative Medicine Review. The EPA/DHA in krill is bound to phospholipids, fat-like substances that make up cell membranes in both krill and humans, and this enhances delivery of the omega-3s to our cells. Krill oil also contains the antioxidant astaxanthin. The research review found that, in addition to reducing inflammation, “Preliminary human studies indicate that krill oil may be superior to fish oil in the reduction of premenstrual syndrome (PMS) complications and biomarkers of dyslipidemia” (unhealthy levels of blood fats).
April 2011
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HEALING EDGE | BY MICHAEL T. MURRAY, ND
BRAIN Power
How to protect your brain against memory loss and Alzheimer’s disease prevent age-related memory loss and other degenerative brain disorders. It’s very important to eat a diet rich in green leafy vegetables; highly-colored vegetables such as carrots, yams, and squash; and flavonoid-rich fruits such as citrus, berries, and cherries; while avoiding consumption of trans fats, fried foods, smoked and cured meats, and junk foods. Numerous studies have shown that brain function is directly related to nutritional status. Given the frequency of nutrient deficiency in the elderly population, it is likely that many cases of impaired mental function may have a nutritional cause.
Nutritional Supplements to Protect Your Brain
Are memory loss and decreased brain power inevitable as we age? Many people have been told so—and that there’s nothing they can do about it. Not true. There are simple steps you can take not only to stop memory loss, but to reverse it. Of course, many things other than aging can cause memory problems. These include depression, certain drugs, strokes, head injury, alcoholism, and dementia (severe problems with memory and thinking, such as Alzheimer’s disease, or AD for short).
Feed Your Brain, Sharpen Your Mind There is considerable evidence that diets high in antioxidants such as vitamins C and E 12
In addition to a healthful diet, a high-potency multiple vitamin and mineral formula, and 1,000 mg combined of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from a quality fish oil, I would recommend taking coenzyme Q10 along with pyrroloquinoline quinone (PQQ), phosphatidylserine, and curcumin (if some symptoms of mental deterioration are present in a person age 50 or older). A brief discussion of each of these important supplements for brain protection follows: COENZYME Q10 (COQ10) Although the body does make some of its own CoQ10, research shows significant benefits from supplementation, particularly in people with heart disease, high cholesterol levels, and high blood pressure, and in those taking
cholesterol-lowering drugs. Recent studies indicate that CoQ10 levels are significantly lower in the mitochondria of people with degenerative brain disorders. For general supplementation, take a daily dose of 100 to 200 mg of CoQ10 in a base of rice bran oil in a softgel capsule. For improving memory, even better results have been seen with CoQ10 if it’s taken with PQQ, which is vital for the function of mitochondria. Like CoQ10, PQQ protects brain cells from damage. It has also been shown to help restore memory in both animal and human studies, and its antioxidant activity is about 5,000 times that of vitamin C. The recommended dosage for PQQ is 20 mg daily. PHOSPHATIDYLSERINE (PS) is a critical nutrient for anyone with AD, PD, or impaired mental function. Low levels of phosphatidylserine in the brain are associated with impaired mental function and depression in the elderly. Over a dozen double-blind studies have shown that phosphatidylserine helps improve mental function, mood, and behavior in patients with degenerative brain disorders. The recommended dosage is 100 mg three times daily. CURCUMIN, the yellow pigment of turmeric, shows incredible promise as a brain protector, including an ability to prevent and possibly reverse Alzheimer’s disease. Residents of rural India, who eat large amounts of turmeric, have the lowest incidence of Alzheimer’s disease in the world: 4.4 times lower than that of Americans. Researchers have demonstrated that curcumin is able to prevent the development of Alzheimer’s brain lesions in mice specifically bred to develop AD, and it may actually reverse damage to brain cells. Turmeric can be liberally consumed in the diet, but taking a curcumin extract may prove to be important in preventing age-related memory loss, as well as more serious conditions such as AD.
April 2011
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EXPERT’S CORNER | BY VERA TWEED
Raising a HEALTHY BABY Randall Neustaedter, OMD, LAc, CCH, and author of The Holistic Baby Guide, zeroes in on what’s most important. Parents always want the best for their babies, but today’s world presents some confusing choices. Randall Neustaedter has been specializing in child health care for more than 25 years. He is a doctor of Oriental medicine, licensed acupuncturist, certified in classical homeopathy, and the father of five children, ranging in ages from 9 to 37. Here, he offers health advice to parents.
Q:
HOW DO YOU STRENGTHEN A BABY’S IMMUNE SYSTEM FOR A HEALTHIER CHILDHOOD AND ADULTHOOD?
a: First, breast feed, exclusively if at all possible. Research shows that exclusive breast feeding for the first six months protects a baby against infections for at least 12 months, but adding formula negates the protective effect, possibly because many formulas contain corn syrup, unhealthy fats, and highly processed milk proteins. For formulas, use recipes in my Child Health Guide or at westonaprice.org, And as long as your baby isn’t sensitive or allergic to dairy products, add a half-teaspoon of powdered colostrum from cows that aren’t fed pesticides or other toxic chemicals. Second, give babies and children vitamin D— about 35 IU per pound of body weight—and let them get some sun. Natural sunscreen with zinc oxide is appropriate if kids are out in the middle of the day at the pool or at camp all day, but it’s not a good idea to use sunscreen daily because it prevents absorption of vitamin D.
Q:
HOW CAN YOU PREVENT OR NATURALLY TREAT THE MOST COMMON BABY HEALTH PROBLEMS?
a: Digestive problems, such as reflux or colic; allergies, in the form of eczema or asthma; and recurrent infections, such as colds or ear infections, are the most common. A baby’s digestive system is weak and easily stressed. Antibiotics, taken by the mother or baby, destroy healthy intestinal bacteria and disrupt the immune system. Taking vitamin D during pregnancy decreases infections and allergies in babies. 14
Creating a healthy digestive system will reduce all the common problems. A mother can take probiotics during pregnancy, and you can add liquid or powdered probiotics—about 20 to 30 billion colony forming units (CFUs) per day—to formula or breast milk. Look for probiotics that contain both lactobacillus and bifido bacteria.
Q:
ARE OTHER SUPPLEMENTS IMPORTANT FOR BABIES?
a: Babies need DHA for development of the brain and nervous system. If a baby is exclusively breast fed, the mother can take 600 to 1,000 mg of DHA daily from fish oil or algae, or a total of 200 to 300 mg of krill oil. Otherwise, you can give a baby 200 mg daily of DHA from fish oil or algae, or 1 teaspoon of flax oil daily.
Q:
WHAT ARE SOME OF THE MOST VALUABLE LESSONS YOU CAN PASS ON TO PARENTS?
a: As you introduce solid food to your child’s diet, it should be fresh, whole food as it comes from nature, and organic where possible, especially for the most heavily sprayed produce (see list at foodnews.org). Certainly avoid corn syrup and artificial colors and flavoring. Use organic baby soaps, shampoos, and lotions, as anything put onto the skin can be absorbed into the blood stream more efficiently than through the digestive tract. Mothers should avoid skin-care products with petrochemicals and synthetic fragrances. And use only non-toxic, environmentally friendly household cleaners and air fresheners that contain natural, plant-based ingredients.
quickTAKES Q: What’s your favorite way to unwind? A: I like to go to music concerts to see young bands with a lot of creative energy. Q: What supplements are essential to your daily regimen? A: Vitamins D and K2, omega-3 fats, resveratrol, and CoQ10. These are really good anti-aging, antioxidant supplements. Q: What are your favorite foods? A: I eat foods for their nutritional value, not pleasure. My diet is high in protein—mostly from animal sources and whey protein powder— and fruits and vegetables. I eat no grains or desserts, drink water, and get lots of exercise. Q: What motivates you? A: I’m inspired when I see people increase their level of health. They’re happy, energetic, and relatively free of symptoms that impair their lives.
April 2011
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Autism Part 2:
Food Sensitivities & Gastrointestinal Health BY SALLY KARLOVITZ, CN
WHEN YOUR CHILD is diagnosed with autism, it’s like stepping into a whole new world and being asked to relearn everything you know. In all the options and therapies offered for autism, one that is frequently overlooked is nutrition and the role it plays in behavior and brain function. For instance, we now know that many children with autism benefit when gluten and casein are removed from their diets. Gluten is a type of protein found in grains such as wheat, barley, and rye. Casein is the main protein in cow’s milk. Some 80 percent of autistic children put on glutenfree/casein-free (GFCF) diets responded favorably, many showing improvement in behavior, mood, and gastrointestinal health. And that’s really not too surprising. After all, studies have shown that when these proteins fail to break down completely in the body, they form neurotransmitters that act like opiates (narcotic-like substances) in the brain. Plus, many children (and adults) have gluten or casein allergies that can also cause gastrointestinal (GI) tract inflammation or irritation.
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Why is GI health important to the body and brain? First, the GI tract is involved in digestion and absorption of nutrients, immunity, and elimination of waste. When you have a food allergy, ingesting the offending food can cause inflammation of the intestinal lining, hindering proper functioning of the GI tract and causing symptoms such as abdominal pain, gas, constipation, and diarrhea. In a study on GI abnormalities in autistic children, more than 50 percent of the participants were found to have upper and lower GI issues. So it’s no wonder that many parents find that eliminating offending foods from their children’s diets while adding supportive nutritional supplements such as dairy-free probiotics and digestive enzymes helps to alleviate GI complaints as well as improve the absorption of crucial nutrients. Many parents of autistic children attest to the amazing benefits of the gluten-free/ casein-free diet. The worst that can happen is that nothing changes, but for many children, the dramatic improvement makes it worth pursuing.
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Q&A Can you tell me more about Q: Rhodiola and its benefits?
A: Rhodiola rosea, also called Arctic Root, is a hearty plant that grows in the high altitude climates of Siberia. It has been used as part of the traditional medicine of Russia, Scandinavia, and other countries for centuries.
Rhodiola would be a great choice for those under stress because it is an adaptogen, a substance which normalizes body functions, boosts energy, and allows the body to handle stress more efficiently. In human studies, Rhodiola extract has been shown to help fight fatigue, combat stress, improve both mental and physical performance, and reduce high altitude sickness. Rhodiola works to protect the body and mind against oxygen deprivation and enhances overall immune function. Rhodiola can be found in combination formulas for stress and energy, as well as by itself as a concentrated standardized extract.
RHODIOLA PURE™ Adaptogenic herb.* May help increase the body’s capacity to adapt to stressful conditions.* Provides 500mg standardized Rhodiola extract.
April 2011
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MAX EXTRACT™ GREEN CT T TEA EXTRACT Promotes antioxidant activity.* Promotes optimal health.* Standardized extract. Each serving is equivalent in antioxidant content to 4-6 cups of green tea.
Natural Approaches to Cancer Prevention BY SALLY KARLOVITZ, CN APRIL IS CANCER CONTROL MONTH, and while much of the focus is on treatment options, we should also pay attention to cancer prevention. Here are several steps you can take to nourish your body and help fight the development of cancer. DIETARY FOUNDATION. Choosing foods that are low in fat, high in fiber, and rich in enzymes can maintain the body’s natural defenses against cancer. Whole grains, fresh organic fruits and vegetables, berry and superfruit juices, soy foods, and beans meet the criteria for a health-sustaining cancer prevention diet rich in antioxidants that protect cells from damage. ANTIOXIDANT BOOST. Antioxidants are substances that protect against the harmful effects of free radicals—active molecules that break down and damage cells. Superfruit juices offer a concentrated source of antioxidants, so they’re an easy way to boost antioxidant levels in the body. Other potent antioxidant sources include green tea and tomatoes. Green Tea is rich in polyphenols, potent antioxidants that may block the formation of cancer-causing compounds. Studies have revealed a lower rate of cancer in regions of the world where people regularly consume green tea. Dietary surveys of the Japanese, the world’s leading green tea drinkers, show that people who drink four to six cups a day have a much lower incidence of liver, pancreatic, breast, lung, esophageal, and skin cancers than people who don’t. Tomatoes are rich in the carotenoid lycopene which has been studied against various cancers. Lycopene is best known for its benefit in reducing risk for prostate cancer. It may help reduce risk by protecting cells and by inhibiting testosterone’s effect on the prostate. In addition to prostate cancer, studies have shown a benefit from lycopene in reducing risk for breast, pancreatic, and stomach cancers.
ACAI XTRA™ Potent superfruit blend with Acai, blueberry, pomegranate and red sour cherry. Offers an array of powerful antioxidants.* Supercharged with PureTrace™ trace minerals.
LYCOPENE PURE™ 20 MG Powerful antioxidant carotenoid found in tomatoes.* Provides cellular protection.* Contains LYC-O-MATO® natural tomato extract.
BE PROACTIVE! Choose to take a stand against cancer by boosting your antioxidant status through diet and specific nutrients. The Healthy Edge
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how to take
SUPPLEM e all want to get the maximum benefit from the supplements that we take. To help you do just that, we compiled a list of the most frequently asked questions about supplements and harnessed the knowledge of Sam Russo, ND, LAc, director of Vermont Naturopathic Clinic. Here are his answers:
W
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ENTS 1
Which nutrients/supplements should I always take with food? Which should I take between meals?
Food should be a balanced meal that includes protein, carbohydrates, and fat to stimulate optimum acid secretion in the stomach, which enables better absorption. For example, if you eat only fruit and cereal with nonfat milk for breakfast, add some peanut butter or other protein and fat when taking the following: vitamins; minerals; oils such as fish and flax; fatty acids such as alpha lipoic acid; and fatty derivatives such as plant sterols and stanols (used to lower cholesterol), and cetyl myristoleate (used to ease joint pain). Popular supplements that should be taken 30 minutes before or two hours after a meal include the following: AMINO ACIDS: Although all protein contains amino acids,
which are broken down during digestion, individual amino acid supplements—when taken with food—will compete with protein for absorption. Common ones include lysine for herpes; tryptophan for better sleep; cysteine to thin mucus; N-acetylcysteine (NAC), a special form of cysteine to boost internal antioxidant production and neutralize toxins; arginine to support growth hormone production and blood-pressure regulation; and branched-chain amino acids (BCAAs) for building muscles. HERBAL MEDICINES: Bitter herbs to improve digestion should be taken with water 10 to 15 minutes before a meal. Other botanicals should usually be taken further away from meal times, as fiber in food can impair their absorption. When taking a formula, if the majority of the ingredients are botanicals, take between meals. But if vitamins and minerals predominate, take with food. ENZYMES: Timing depends on the desired benefit. To aid digestion, take enzymes at the beginning of a meal. However, systemic enzymes to treat a condition or organ, such as bromelain to reduce pain and inflammation, should be taken between meals.
OUR Q & A WITH DR. SAM RUSSO WILL SHOW YOU HOW TO GET THE MOST OUT OF YOUR B Y VERA TWEED SUPPLEMENTS
supplements are better absorbed 2Which with fat?
The fat-soluble nutrients: vitamins A, D, E, K; ascorbyl palmitate, a fat-soluble form of vitamin C; and other fats and fatty derivatives (see the question above for examples). The tocopheryl acetate form of vitamin E, however, is water soluble. CoQ10 comes in fat-soluble forms, such as Q-Sorb in softgels, and as water-soluble powder in capsules, such as Q-Gel (hydrosoluble).
3
Is it necessary to occasionally take a vacation from your supplement routine?
There is no good evidence either way; however, some experts recommend cycling some nutrient or botanical regimens, especially those that target the immune or endocrine systems. For example, you might take echinacea for one week out of each month to boost production of white blood cells that fight infection, as these cells live for about three weeks.
4
Are there any nutrients that should always be combined? For example, I’ve heard that iron is better absorbed with vitamin C. There are many ways in which nutrients influence each other. Minerals in general are better absorbed with vitamin C or acidic foods such as cooked tomatoes, citrus, or vinegars. This is especially true in older people, as stomach-acid production decreases with age. Our handy chart (p. 20) shows how some popular nutrients affect each other when combined. This is usually not a problem when taking high-potency multivitamin and mineral supplements, as higher doses compensate. However, if you take additional individual nutrients, it makes sense to time for optimum benefits. Here are some important points to keep in mind: CALCIUM and MAGNESIUM can compete for absorption with one another in doses higher than 500 mg. When taking larger
The Healthy Edge
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how to take SUPPLEMENTS continued amounts, take each mineral at a different time or split doses of combinations into smaller amounts (not more than 250 mg). FIBER supplements should be taken at a separate time from all other nutrients and herbs, as these can bind with the fiber and be excreted. Extra VITAMIN B1, taken for diabetic neuropathy, chemotherapy side effects, or other conditions, should not be taken with polyphenols (such as grape seed, pine bark, and green tea extract) because these decrease absorption of the B vitamin. Separate polyphenols and B1 by at least two hours.
5
Is it really better to refrigerate probiotics, fish oils, and flaxseed oil? What is the general rule of thumb for refrigerating supplements?
Nutrient
Absorption increases when combined with
Absorption decreases when combined with
Iron
Vitamin C, protein from animal foods, and amino acid supplements
High doses of zinc or copper, coffee, tea, and soy
Calcium
Vitamin D (does not need to Large doses of magnesium, be taken at the same time), zinc, and phosphate lactose (naturally present in milk and other dairy products), protein, and vitamin C
Magnesium Vitamin D (does not need to be taken at the same time)
Large doses of calcium and phosphate
Folic acid
Vitamin C
Zinc
Niacin
Folic acid
B6
Zinc, oral contraceptives, coffee, and tobacco
B12
Vitamin C doses greater than 500 mg
In general or when in doubt, oils and probiotics Vitamin C should be refrigerated. For other supplements, a good rule of thumb is to keep them at room temperature (72°F) or below, in a dark place. Probiotics that specify “shelfstable” or “no refrigeration required” can safely be refrigerated or kept in a cool, dark place.
6
Why do many single-nutrient supplements have tiny amounts of another nutrient in the formula, such as calcium or vitamin C?
Reasons vary. Nutrients may be added to help absorption, as with vitamin C, and some may be helpful in other ways. For example, lecithin blends water- and fat-soluble nutrients. In other cases, additional nutrients may be incidental.
Pectin, iron, zinc, and aspirin indestructible. With undenatured whey protein powder, liquid above 120°F will damage naturally occurring immunoglobins that benefit the immune system.
9
I’ve heard that your body can absorb only a certain amount of vitamins at a time, and therefore, it’s better to stretch the dose out over the day (for example, take no more than 500 mg of vitamin C at a time). What are your thoughts?
Keep it! The silica pack keeps the inside of the bottle dry so that your supplements don’t break down as quickly. I also use those packs in my supplement pill box—great for traveling.
This is true. Vitamin C and magnesium are good examples, as high doses cause loose stools, indicating you have surpassed the maximum your body can absorb. Take no more than 500–1,000 mg of vitamin C at one time. When taking either calcium or magnesium separately, limit each dose to 500 mg. (See question No. 4 about taking them together.) Most water-soluble vitamins (such as B-complex and C) and minerals do not stay in the blood stream for more than a few hours. So taking them throughout the day maximizes blood levels over a longer period.
When using powdered supplements, does it matter if I add the powder to warm or hot liquid?
8
10
In general, powder is safe to mix with liquid below 120°F (warm, not hot) if it’s consumed relatively quickly. But prolonged exposure to high temperatures breaks down most water-soluble vitamins. Fat-soluble vitamins are more tolerant, and minerals are virtually
Generally, you just need enough liquid to swallow the supplement comfortably. Fiber requires more, usually at least 12 ounces per 15 grams, or 1 tablespoon. Otherwise, you can become constipated.
7
Should I keep the little silica pack in my supplement bottle or throw it away? What does it do?
20
How much water should I take with my supplements and are there any that require even more water (like fiber)?
April 2011
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&KRRVLQJ SURELRWLFV WKDW UHDOO\ ZRUN When it comes to probiotic supplements, it’s more than just a numbers game. You need to look beyond the label claims of “billions and billions” of live bacteria
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sharing the essence of health
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clean cuisine BY LISA TURNER
PHOTOGRAPHY BY JACQUELINE HOPKINS FOOD STYLING BY FRANK P. MELODIA
PROP STYLING BY KAREN QUATSOE
spinach and sweet potato kinpira gobo recipe on page 24
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TAKE YOUR DIET FROM POLLUTED TO PRISTINE WITH A FEW SIMPLE STEPS, FOLLOWED BY GOURMET-STYLE RECIPES Not so long ago, eating was a pretty simple activity. Food grew in the ground. We cut it down or pulled it up, chopped it, cooked it, and ate it. Nowadays, between reports about cancer-causing additives and life-threatening pathogens, eating can be downright scary. Based on newspaper headlines, you’d think we’d be better off starving. Is it possible to eat clean in a dirty world? We say yes! You can avoid polluted food and eat a (mostly) pristine diet just by following these simple steps:
BE A (MOSTLY) VEGETARIAN
COUNT THE INGREDIENTS
Saturated fat, added antibiotics, genetically engineered hormones, and the potential for pathogens—meat’s a pretty scary proposition these days. To avoid these potential nightmares, eat only organic, grass-fed animals—and with great restraint. There’s no specific formulation borne out by scientific research, but a 3- or 4-ounce serving of meat is more than enough, and twice a week is plenty. Best yet, skip the flesh foods altogether or even go vegan. It’ll keep you off milk and cheese, further cleaning up your diet.
If you run out of fingers, skip the food. Highly processed grocery items—those with more than three or four ingredients—often contain saturated fats, trans fats, refined oils, sodium, sugar, highfructose corn syrup, additives, preservatives, artificial sweeteners, stabilizers, and other nonfood ingredients. Then there’s the packaging issue. Besides the environmental impact, foods packed in plastic jars, containers, or cans may be contaminated with endocrine disruptors, compounds that are linked to reproductive abnormalities.
EAT ORGANIC It’s the best way to minimize your chances of consuming pesticide residues and genetically modified ingredients. Certain types of produce are more likely than others to be contaminated with pesticides, including apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach, and strawberries. If you can’t find organic versions of these items, look for frozen—or avoid them altogether.
SKIP THE WHITE STUFF Eating organic foods won’t save you from salt, sugar, and white flour—none of which are especially clean. High salt intake is associated with significantly increased risk of stroke and cardiovascular disease. Sugar is linked with obesity, high LDL (bad) cholesterol, and increased risk of diabetes. White flour— and even whole-grain flour—has a similar impact on blood sugar levels as white sugar. Avoid flour altogether and stick to less-processed whole grains such as sprouted breads, quinoa, amaranth, wild rice, millet, and buckwheat.
IDENTIFY IT Look through each ingredient on the label, and make sure you know what it is. If you can’t identify it, don’t buy it. Some chemicals, such as sodium nitrite, propyl gallate, butylated hydroxyanisole (BHA), and butylated hydroxytoluene (BHT), have been linked to cancer. Others, such as sulfites, can cause severe allergic and respiratory reactions.
BAN THE BREW Sorry, coffee lovers: It’s just not clean. One cup a day is probably okay—that’s an 8-ounce cup of organic coffee with a splash of organic cream, not a 24-ounce sweetened latte. Any more than that can upset insulin, raise cortisol levels, and increase abdominal fat. Green tea delivers a milder caffeine fix with body-healing antioxidants—and it also appears to decrease belly fat. While you’re at it, skip the alcohol. It’s hard on your liver and kidneys, and upsets blood sugar. The cleanest beverage is water, so invest in a high-quality filter and drink at least 64 ounces a day. The best advice is to eat an organic diet of mostly fruits, vegetables, nuts, seeds, and grains. Sound boring? The clean, beautiful recipes we’ve included here will change your mind.
The Healthy Edge
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clean cuisine, cont.
american produce: nutrient-poor? We think we’re shopping healthfully when we load up on fruits and vegetables each week, right? But the shocking news is that conventionally grown produce is cheating us of our nutrients. A study published last year in the Journal of HortScience reveals that produce in today’s American supermarkets has 5–40 percent fewer vitamins and minerals than it did in 1950. A typical example is broccoli, which, according to USDA calculations, contained 130 milligrams of calcium in 1950. Today? 48. We may be seeing bigger, prettier produce these days, but it contains more “dry matter” (carbs)
SPINACH AND SWEET POTATO KINPIRA GOBO SERVES 4 1 2 1 2 1 1 3 2 6 1
1 1
Tbs. sesame oil small burdock roots (about 1½ cups) peeled and cut into matchsticks Tbs. minced ginger garlic cloves, minced medium sweet potato, cut into matchsticks small red onion, halved and thinly sliced into half moons Tbs. mirin Tbs. tamari, divided cups baby spinach leaves tsp. toasted sesame oil cayenne pepper to taste white pepper to taste Tbs. black sesame seeds Tbs. white sesame seeds
1. Heat sesame oil in nonstick pan over medium-high heat. Sauté burdock, ginger, and garlic, stirring frequently, 5-7 minutes or until burdock begins to turn golden. Add sweet potato and onion; cook 1 minute more. Sprinkle with mirin and 1 Tbs. tamari. Reduce heat, cover, and cook 7–10 minutes, until burdock and sweet potato are tender, stirring occasionally. 2. Transfer burdock and sweet potato to medium bowl. Add spinach leaves to warm pan, and sprinkle with remaining 1 Tbs. tamari and toasted sesame oil. Cook 30 seconds to 1 minute. Season with cayenne and white pepper.
3. Transfer spinach to serving bowl, and add burdock and sweet potato mixture. Sprinkle with black and white sesame seeds, and serve hot. PER SERVING: 180 CAL; 4 G PROT; 7 G TOTAL FAT (1 G SAT FAT); 25 G CARB; 0 MG CHOL; 582 MG SOD; 5 G FIBER; 8 G SUGARS
than anything else—the dozens of nutrients and thousands of phytochemicals haven’t increased along with the size. But there is a solution: Buy organic. Hard evidence that organically farmed foods contain more nutrients is mounting rapidly. Organic fertilizers, derived from living matter, increase the organic content of the soil and enable it to provide more essential nutrients. The soil remains airy, retaining water, absorbing oxygen, and providing adequate drainage. Organic fruits and vegetables have to work harder for their nutrients—and we’re the ones to benefit. —Tina Rubin
SOBA NOODLES WITH WILD MUSHROOMS AND GINGER-MIRIN SAUCE SERVES 4 1 1 1
8-oz. package soba noodles Tbs. sesame oil large bunch scallions, thinly sliced (white and light green parts) 2 small red peppers, cored and cut into ¼-inch strips 1 pound wild mushrooms 2 Tbs. coarsely grated ginger ¼ cup mirin 1½ Tbs. tamari ¼ tsp. red pepper flakes ¼ tsp. white pepper 2 cups snow peas, trimmed and sliced ½-inch wide 3 Tbs. black sesame seeds ½ cup coarsely chopped cilantro leaves
1. Bring large pot of water to a boil. Add noodles, reduce heat, and boil 4 to 5 minutes, being careful not to overcook.
2. Heat sesame oil in large skillet. Add scallions, red peppers, and mushrooms. Toss or stir to coat with oil, and cook over medium heat, 2 minutes, or until mushrooms are just softened. 3. Holding grated ginger over pan, squeeze extract juice into sesame oil mixture. Discard solids. 4. Add mirin, tamari, red pepper flakes, white pepper, and snow peas to pan, and stir to coat. Cook over medium heat, 3 to 5 minutes, or until snow peas are just tender. 5. When noodles are cooked, drain, rinse, and drain again. Add noodles to vegetables, and stir to combine all.
6. To serve, divide among four individual bowls, and sprinkle with black sesame seeds and cilantro. PER SERVING: 409 CAL; 12 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 75 G CARB; 0 MG CHOL; 396 MG SOD; 9 G FIBER; 15 G SUGARS
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The Beauty of
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The Only Choline-Stabilized Orthosilicic Acid Complex ©2009 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. Packaged and distributed by : Natural Factors. ch-OSA and BioSil are registered trademarks of Bio Minerals NV and the ch-OSA logo is a trademark of Bio Minerals NV • www.BioSilUSA.com † 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.
*Based upon clinical testing on the forearm and forehead
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clean cuisine, cont.
tip If you’re just starting to “eat clean,” try incorporating one or two of these recipes into your diet this week!
portobello burger wi red pepper-chipo e spread
PORTOBELLO BURGERS WITH RED PEPPER-CHIPOTLE SPREAD SERVES 4
2
roasted red bell peppers, packed in water or brine, drained thoroughly
3
small garlic cloves, chopped
1
medium canned chipotle pepper, seeded and chopped
3
Tbs. extra-virgin olive oil Sea salt and pepper to taste
4
medium Portobello mushrooms, stems removed
4
sprouted grain rolls
1
cup packed baby arugula leaves
½
medium avocado, pitted, peeled, and sliced
4
Tbs. organic mascarpone cheese
1. 2.
Preheat broiler to high, and place rack in upper third of oven. While oven is preheating: Combine red bell peppers, garlic, chipotle, and 2 Tbs. olive oil in food processor. Process until smooth. Season with salt and pepper. Set aside.
3. Brush inside and outside of mushroom caps with remaining olive oil. Sprinkle with sea salt and pepper. Broil 5 to 6 minutes, turn mushrooms over, and broil 3 to 5 minutes more, or until tender.
4. While mushrooms are broiling, place rolls, cut side down, in oven to toast. 5. Remove rolls and mushrooms from oven. Assemble all ingredients on roll, and serve immediately. PER SERVING: 400 CAL; 13 G PROT; 22 G TOTAL FAT (6 G SAT FAT); 43 G CARB; 19 MG CHOL; 417 MG SOD; 9 G FIBER; 4 G SUGARS
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JUMP START YOUR SELF-CARE PROGRAM! Enter to win a FREE month’s supply of Dr. Ohhira’s Probiotics®. * 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.
Go to www.EssentialFormulas.com/win for details. Become a friend of Dr. Ohhira on facebook.
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Ingredients for Allergy Survival Quercetin is a potent bioflavonoid that’s effective in reducing allergic and asthmatic reactions to pollens and airborne allergens. It acts as an antioxidant and antihistamine. Turmeric and Bromelain both act as natural antiinflammatory agents in the body. Allergic reactions are inflammatory reactions, so using inflammationfighting herbs helps reduce the allergic response.
SPRING HAS ARRIVED, bringing with it warmer temperatures, blooming grass and flowers—and allergies! Allergies are hypersensitivities to certain substances that the body views as “foreign.” These substances can be inhaled, such as dust, mold and pollens. While many allergy sufferers turn to over-the-counter antihistamines and decongestants, these only mask the symptoms temporarily, and they often have unwanted side effects. Instead, try a natural approach to allergy control that gets to the root of the problem and eases symptoms. Here are some ingredients that can help:
Q RESPONSE™ QUERCETIN COMPLEX Supports the body’s response to inflammation.* Acts as an antioxidant.* Enhanced with bromelain & magnesium to help reduce inflammation.*
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Nettles have documented benefits against allergies. One study found that 58 percent of patients using nettles reported that it relieved most of their symptoms and 48 percent reported that nettles were more effective than overthe-counter allergy medications. Ambrosia herb, also known as ragweed (yes, ragweed), can actually help you fight allergies. While its pollen can trigger allergic responses, components in the herb help to stabilize mast cells, reducing the amount of histamine released in the body.
BY MARY ANN O’DELL, MS, RD body’s defense against allergies. It helps detoxify foreign substances, acts as a mild antihistamine, improves immune function, and fights infection. Nasal washes can be useful in cleansing and moisturizing the nasal passages, helping to restore free breathing. Rinsing the nasal cavities with salt water using a Neti Pot can decrease the symptoms of sinusitis.
NETI WASH ECO SINUS CLEANSING SYSTEM Soothes dry nasal passages. Washes away dust, pollen irritants and mucus. Starter kit with nonbreakable eco neti pot, Neti Wash Plus & Neti Pot Salt.
Vitamin C is an essential nutrient for allergy relief. Vitamin C benefits the whole body and is an important part of the
NASAL ALLERGY RELIEF Relieves allergic congestion, itching & runny nose. Preservative free, nasal mist. Non-drowsy formula.
ALLER-LEVE™ & KID’S ALLER-LEVE™ Supports healthy sinuses & respiratory system.* With nettle leaf, eyebright, ambrosia herb & more. Fast-acting liquid extracts.
April 2011
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HERBAL E-Z REST™ Natural herbal relaxant.* With a blend of valerian, hops, passionflower, chamomile and skullcap. Enhanced with calcium and magnesium.
Get a Good Night’s Sleep Naturally BY MARY ANN O’DELL, MS, RD SLEEP—MOST OF US DON’T GET ENOUGH OF IT, and yet we all need it. According to the Centers for Disease Control, more than 25 percent of all Americans don’t get enough sleep at least occasionally. And nearly 10 percent of us suffer from chronic insomnia. A good night’s sleep is essential for our physical and mental health, giving the body a chance to recuperate each day. A lack of sufficient sleep can result in fatigue, mood swings, stress, and a higher susceptibility to illness. Fortunately, nature provides effective herbs and nutrients that help support sleep and relaxation—without the side effects that can be common with prescription sleep medications.
EFFERVESCENT NT CAL-MAG Easily assimilated calcium complex powder. Supplies calcium with vitamin D, magnesium, boron and other support nutrients. Natural Vanilla Flavor.
Probably the most well-known herb for sleep is valerian. Studies show valerian may improve the quality of sleep, reduce the length of time it takes to fall asleep, and reduce the number of times that people wake up throughout the night. Valerian can be used by itself or in conjunction with other herbs that nourish and calm the nerves such as hops, passionflower, and chamomile. Melatonin is a hormone naturally produced in the body that regulates the body’s circadian rhythms (sleep and wake cycles). Natural melatonin levels can decline significantly after the age of 40, which scientists believe may be responsible for sleep problems that increase with age. The minerals calcium and magnesium can also be taken in the evening as an aid to relax the muscles and calm the nerves. Magnesium is particularly important for rest. Research has shown that chronic magnesium deficiency can result in insomnia, while magnesium supplementation has been reported to reduce sleep latency (the amount of time it takes to fall asleep) and nighttime awakenings.
MELATONIN DOTS 1 MG May support rest and relaxation.* Melatonin is a hormone naturally produced by the body. 1 mg per sublingual tablet.
When deciding the best approach to getting a good night’s sleep, consider the natural alternatives. These choices have virtually no side effects when used appropriately and as directed. Try something natural tonight and get the rest your body needs. The Healthy Edge
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NATURAL BEAUTY | BY S H E R R I E S T R A U S F O G E L
SPOTLESS skin If you spent much of your youth in the sun, telltale patches of pigment will pop up on your face and the back of your hands when you’re in your 40s and 50s. In response to years of sun exposure, your body tries to protect itself by producing an overabundance of melanin—the pigmented cells in your skin. This hyperpigmentation is most noticeable on your face and hands, but it’s also common on any other skin that’s regularly exposed to the sun. It can be triggered by hormonal fluctuation or inflammation, such as acne, but most often by unprotected sun exposure. Until recently, mass-market cosmetic companies were touting over-the-counter skin bleaching products with hydroquinone as a quick fix for hyperpigmentation. But the Food and Drug Administration has deter-
Seeing (age) spots on your face and hands? Get real results naturally and safely
mined that hydroquinone poses too many health risks—including irritation, toxicity, and allergic reactions. Therefore, the agency has proposed a ban on products that contain high percentages of the agent.
Lighten Up with Skin-Nourishing Ingredients The good news is that there’s help for those spots that doesn’t involve potentially harmful chemicals. Many natural skin-lightening ingredients work by reducing melanin production. They act as direct inhibitors of tyrosinase, the enzyme in the skin pigment cells that makes melanin. In addition to reducing the production of melanin in the skin, some of the new natural products also contain titanium dioxide, a
Fade age spots naturally with DERMA E SKIN LIGHTEN, a gentle
cream that evens out the color of your skin with licorice and milk thistle extracts, vitamin C, and titanium dioxide.
Even skin tone and reduce spots with LIFE FLO AGE SPOT CARE, which contains
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To reduce the appearance of skin discoloration and find your bright and beautiful self without chemical bleaches, try DEVITA SKIN BRIGHTENING SERUM. This serum
features kojic acid and Arbutin, which work synergistically to help break up hyperpigmentation, and Emblica Fruit Extract, which gives the look of balanced skin tone.
Brighten skin tone and fade age spots with EARTH SCIENCE GINSIUM-C SKIN LIGHTENING CREME, fortified with licorice root, bearberry,
lemon, and cucumber extracts, plus vitamin C and titanium dioxide.
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mineral whitening pigment that helps lighten skin by absorbing the UV rays, thus preventing the sun from darkening your skin. Here are a few of the most effective natural ingredients for lightening age spots and promoting even skin tone. LICORICE EXTRACT has the ability to inhibit tyrosinase caused by sun exposure, plus it has powerful anti-inflammatory properties. PYCNOGENOL is a potent ingredient sourced from maritime pine trees in southern France that helps diminish skin discolorations, brighten skin, and improve elasticity as well as deliver powerful antioxidant protection. ARBUTIN, an extract of the bearberry plant, is getting attention for its ability to block tyrosinase. Popular in Japan and other Asian countries for skin de-pigmentation, arbutin also protects the skin against damage caused by free radicals and is used for treating allergic inflammation of the skin. VITAMIN C, in ascorbyl form, has been tested extensively and proven to inhibit the production of melanin. Vitamin C does more than that. Because it is required for collagen synthesis, which declines in aging skin, topical application of vitamin C in a skin-penetrating cream or serum can actually improve collagen production.
Getting Good Results Brown spots on your hands are the most challenging to lighten. Your hands are always exposed to the elements (unless you wear gloves all the time) and they are in and out of water, so even when you slather them with sunscreen, it needs to be reapplied frequently. Skin-lightening products often perform best when used in combination with exfoliation of dead skin cells. Your skin renews itself every 28 days, gradually giving you a lighter, more even skin tone. Be patient, as results begin in four to eight weeks. If you discontinue use of skin lighteners, your skin may return to its original color after a few weeks. During the day, always top skin lightening products with a sunscreen, so you don’t undo all your efforts.
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GO GLUTEN FREE | BY MELISSA DIANE SMITH
gluten-free PASTA-BILITIES Need an alternative to traditional rice noodles? Explore these tasty options Diane Lambert, a 35-year-old mother of four, tells many people that she and her family don’t eat gluten. One of the first questions she gets is, “What do you eat in place of pasta?” She used to almost automatically say, “Brown rice pasta,” the easiest substitute. But now she says, “Many different foods.” She has learned that there are several good alternatives that are either more nutritious or lower in calories and carbs than the usual go-to pasta substitute—and some family members prefer them or experience better health effects from eating them. If you’re looking for a change of pace, try these different pasta possibilities.
QUINOA PASTA. Quinoa, often called a “super-grain,” isn’t really a grain at all. But it does have some super nutritional qualities. It is a complete vegetable protein that provides all essential amino acids in a balanced pattern, and it’s rich in iron, magnesium, and fiber. Pasta made out of quinoa flour has a different taste than rice pasta—a taste that is preferred by some but not by others. Look for Ancient Harvest Gluten Free Organic Pasta made with organic quinoa flour and organic corn flour or Andean Dream Gluten-Free Quinoa Pasta made with organic quinoa and rice flour.
MILLET PASTA. Millet is a highly nutritious grain that imparts a slightly nutty flavor to pasta. It’s also very easy to digest and provides some healing action in the intestinal tract—making millet a great choice for anyone dealing with inflammatory bowel conditions. Orgran Rice & Millet Pasta combines rice and whole grain millet. TOFU NOODLES. It may sound strange, but a blend of tofu and konjac flour yields a gluten-free pasta that’s low in carbohydrates and calories. Since the noodle flavor is
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JOHANNSSON - STOCKFOOD MUNICH
BUCKWHEAT NOODLES. Buckwheat is another nongrain food that makes for a perfect pasta. It also ranks low on the glycemic scale—meaning it doesn’t raise blood sugar levels very high. Also called soba noodles, buckwheat noodles have a strong, distinctive taste, and they’re often used in Asian cuisine. Buckwheat noodles can contain both buckwheat and wheat, so make sure to read labels carefully. Eden Foods makes a 100 percent buckwheat version. The noodles are fragile if overcooked, so cook them al dente.
April 2011
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GO GLUTEN FREE | BY MELISSA DIANE SMITH , continued minimal, it works well with almost any sauce. Wildwood PastaSlim Spaghetti and Spinach Fettucine are available ready to eat—just rinse, heat, and serve. SPAGHETTI SQUASH. This vegetable easily serves as a low-carb, high-nutrient pasta substitute. Bake it whole in the oven, remove the seeds, and use two forks to loosen the strands of squash, which look like spaghetti. Serve the “pasta” on plates and top with gluten-free pasta or pesto sauce, sautéed chicken or shrimp and vegetables, or organic butter or olive oil and herbs.
Melissa Diane Smith, a nutritionist who specializes in personalizing the gluten-free diet, offers longdistance telephone counseling and coaching services to clients nationwide. She is the author of Gluten Free Throughout the Year: A Two-Year, Month-to-Month Guide for Healthy Eating. To learn about her Going Against the Grain Group or her free newsletter, visit againstthegrainnutrition.com. For info about her books and her long-distance consultations and nutrition coaching programs, visit melissadianesmith.com.
SPAGHETTI SQUASH WITH CILANTRO PESTO SAUCE* SERVES 4 Here’s a nutritious pasta substitute that makes an excellent accompaniment to baked fish or sautéed shrimp.
1. Preheat oven to 375°F. 2. Pierce spaghetti squash shell several times with large fork, and place in baking dish. Bake
1
medium organic spaghetti squash
2
cups loosely packed fresh organic cilantro, large stems removed
½
cup roasted macadamia nuts or pine nuts
3. While squash is cooking, strip cilantro leaves from stems, and set leaves aside. Finely chop
2
garlic cloves, minced
2
tsp. lemon juice
4. Add nuts, garlic, lemon and lime juices, oil, and sea salt, and purée. Add cilantro leaves, and process until leaves are coarsely chopped.
1
tsp. lime juice
5. Once squash is cooked, let cool 10 to 15 minutes, then cut in half and use spoon to
½
cup organic extra-virgin olive oil
remove seeds and strings from center. Pull two forks lengthwise through flesh to separate into long strands.
½
tsp. unrefined sea salt
6. Pile “spaghetti” into large bowl, add pesto sauce, and mix well. Serve, and sprinkle with chopped
2
Tbs. chopped cilantro leaves for garnish
25 minutes, turn squash over, and bake until flesh is tender and yields gently to pressure, 20 to 30 minutes more. thin stems, and place them in blender or food processor.
cilantro leaves, if desired. PER SERVING: 308 CAL; 3 G PROT; 42 G TOTAL FAT (6 G SAT FAT); 20 G CARB; 0 MG CHOL; 243 MG SOD; 2 G FIBER; 1 G SUGARS
JOHN KELLY
* Reprinted from the “Going Against the Grain Group,” 2011, by Melissa Diane Smith.
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NATURAL GOURMET | BY JONNY BOWDEN, PH.D, CNS, AND JEANNETTE BESSINGER, CHHC
The “HEART” of Spring Don’t let the season go by without picking up some fresh, amazingly nutritious, and incredibly delicious artichokes Artichokes are known to be a “liver-friendly” food, and artichoke extract is often included in comprehensive liver formulas. Why? Because the plant is a wonderful source of silymarin, the active ingredient in the most important herb for liver health, milk thistle. The leaves also contain a number of active chemical compounds that have been found to be beneficial across a range of health issues. And let’s not even talk about artichoke’s antioxidant power! (OK, let’s.) One of the largest scientific studies of antioxidants in food, conducted by the USDA and published in the Journal of Agriculture and Food Chemistry, ranked artichokes seventh among the top 100 foods. Artichokes are a nutrient superstar because they provide more than 15 percent of your total recommended daily allowance (RDA) for four or more different vitamins and minerals. One medium artichoke contains 72 mg of magnesium, a whopping 425 mg of heart-healthy potassium, and a really substantial 6.5 g of fiber. All for a miserly 60 calories! Now that’s a good nutritional deal, no matter how you slice it.
STEAMED ARTICHOKES WITH YOGURT DIP SERVES 4 Artichokes: 4 whole, fresh artichokes* 1 tsp. dried oregano ½ tsp. black peppercorns ¼ cup chopped celery ½ cup red wine
Dip: ¼ cup plain low-fat Greek yogurt ¼ cup natural, organic mayonnaise 2 tsp. fresh-squeezed lemon juice 2 tsp. Dijon mustard 2 Tbs. minced fresh chives 1 shallot, minced ¼ tsp. each salt and white pepper
1. To make Artichokes: Rinse artichokes and trim off any thorny leaf ends. Slice off stem bottoms, leaving ½-1-inch at base. Remove any small leaves on stem or base.
2. Add at least 2 inches of water to large steamer pot (the water line can go up to the level of the steamer basket), and add oregano, peppercorns, celery, and wine. Add steamer basket, and place artichokes, base-down, into basket. Cover, and bring to a boil over high heat. 3. Reduce heat, and simmer 45 minutes to one hour, or until lower leaves pull away easily and base is fork tender. After 30 minutes, check water level occasionally, and add more (hot water) if needed. 4. To Make Dip: While artichokes are cooking, whisk together yogurt, mayonnaise, lemon juice, mustard, chives, shallots, and salt and pepper in small bowl until well incorporated. Adjust seasonings to taste, and chill dip in refrigerator until artichokes have finished cooking.
• 1 Medium Artichoke: 60 calories, 0 g fat, 13 g carbohydrate (7 g fiber), 4 g protein
PER SERVING: 181 CAL; 5 G PROT; 12 G TOTAL FAT (2 G SAT FAT); 17 G CARB; 11 MG CHOL; 348 MG SOD; 10 G FIBER; 2 G SUGARS
• Good Source: Vitamins C and K, folate, iron, magnesium, phosphorus, potassium, and manganese.
* If you’re running short on time, you can omit the herbs, celery, and wine and simply steam the artichokes in plain water.
notes from Chef Jeannette To choose a fresh artichoke, look for a firm, heavy, medium green one with compact center leaves. To eat a steamed artichoke, pull the leaves off, dip lightly, and drag the base ends through your teeth, scraping off the tender pulp and discarding the tougher parts of the leaves. When all the leaves are gone, scoop out the thistly fibers (choke) and enjoy the tender “heart” (base) and stem.
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April 2011
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On sale exlusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market
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SEAWEED POWDER O BATH LAVENDER + ARGAN OIL Wildly natural seaweed bath with Moroccan Argan Oil. Fights redness, scaling & flaking irritated skin. Rich in vitamin E & essential fatty acids from Argan Oil.
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Natural stress and fatigue formula from Switzerland!
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet or supplementation program. Use products only per label direction.
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