Akins Healthy Edge April 2012

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April 2012

GREEN CUISINE 10 TIPS FOR AN EARTH-FRIENDLY KITCHEN

BALANCED DIET

eco eats

whole-wheat shells w/ asparagus, pea feta, and mints, recipe p. 26

THE ACID-ALKALINE MIX FOR OPTIMUM HEALTH

FEELING BLUE? THYROID FACTS YOU NEED TO KNOW

AWESOME ANTIOXIDANT QUERCETIN FOR STAMINA, ALLERGIES, BLOOD PRESSURE, & MORE

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Hot Sauces 100% natural habanero hot sauces. Made in small batches for quality & consistency. Ladybird Hot Sauce is tangy with just a moderate amount of burn, perfect as an everyday sauce. Lola Pink Grapefruit Hot Sauce is made with freshly squeezed pink grapefruits, perfect for spring and summer grilling.

Tomato Quinoa Noodle Soup Satisfying quinoa noodles in a savory tomato soup base. Rich in protein. Thiss delicious and hearty soup mix cooks up quick - just add water and simmer.

Organic, vegan, gluten and corn free.

Todd’s Dirt Seasoning Jalapeno Chips A no-potato-chip chip made from thinly sliced jalapenos. Use to add crunch and flavor to boring salads, or crumble and use as a crunchy coating to spice up chicken or salmon.

The ultimate all-purpose seasonings and rubs. A flavorful addition to any savory foods.

Low Down Dirt has no added salt. Original BBQ Seasoning works as a grill seasoning or meat rub. Gluten Free.

Real Food Bars Calcium DX Great tasting gummy calcium and vitamin D3 formula. Promotes healthy bones and teeth.* Allergen and Gluten Free.

Master Cleanse Spicy Pow-der A classic combination for cleansing & health management.* This low calorie blend of lemon, maple & cayenne is ready to use. Just mix & drink.

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Real vegetable and fruit bar, plus nuts, seeds and organic whole grains. Each bar provides a host of antioxidants and nutrients.

Made with at least 50% fruits and vegetables as well as 14g of whole grain.

Steel Libido RED Increases blood-flow for maximum male physical response.* Formulated with nitric-oxide boosters including ginkgo, theobromine & L-Citrulline. Packed with nutrients to maximize physical performance.* Works tonight!

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L-Theanine: An Added Bonus from Green Tea

L-Theanine is an amino acid found naturally in the green tea plant (Camellia sinensis).

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Exfoliating Cleansers Exfoliating Foaming Body Cleanser exfoliates while delivering essential nutrients & increasing overall circulation.

Helps dissolve dead cells, blemishes & dry patches, and creates a healthy, radiant glow all over. Exfoliating Foaming Face Cleanser enhances clarity, unclogs C pores, reduces dullness, exfoliates dead cells, smoothes dryness, lines & wrinkles and reveals fresh, new skin.

Many use it for relaxation, stress, easing anxiety and calming mood.

It is somewhat of a paradox, as it supports relaxation without sacrificing alertness, making it a great remedy during the day.

Some have even used L-Theanine during sports activities that require focus. This result may be explained by Theanine’s action in the brain – it appears to increase alpha waves in the brain. Alpha waves have been shown to play an important role in attention, alertness and relaxation. One study found that university students receiving 200 mg L-Theanine had increased alpha brain waves and relaxation about 40 minutes after dosing. And while it is great during the day, it can also be used at night to help you relax before bedtime.

AKIN'S™ Tea Pure™ L-Theanine 200 mg Promotes relaxation.**

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May play a role in neurotransmitter function & cognition.* Naturally derived s. from green tea leaves.

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April 2012

FEATURES

18 Do You Pass the Acid Test?

Balancing Your Body’s pH is a Key to Optimum Health An overly acidic diet can lead to bone and muscle loss, and other health challenges. Luckily, a few simple changes can help get you back into balance.

22 Green Cuisine 10 Easy Eco-Friendly Ideas You might think that having an energy efficient kitchen means months of remodeling and thousands of dollars, but you don’t have to spend much green to go green— as these simple tips and recipes prove.

DEPARTMENTS

2

NEWS FLASH 6

SPRING ALLERGIES 16

NATURAL BEAUTY 30

The Latest Research: DHA for heart health, a quick vitamin D quiz, and more.

Natural Relief: Nutrients and herbs that can conquer seasonal sniffles.

Beauty from Within: Your bathroom cabinets may be filled with cleansers, lotions, and creams, but truly healthy skin begins with what you put inside your body.

SUPPLEMENT ADVISOR 10

THE POWER OF RED 17

Quercetin: Can this antioxidant really boost your energy, lower your blood pressure, and even help protect you from cancer?

Superfood Secrets: Green foods may get all of the press, but their red cousins can be just as important for your health.

HEALING EDGE 12

SLEEP EASY 28

Thyroid Blues: Feeling chubby, cold, and tired? It could be a thyroid issue.

Put Your Mind and Body at Rest: Safe, effective ways to get a good night’s sleep.

EXPERT’S CORNER 14

FAT FACTS 29

Melting Away: The truth about resistant fat from wellness expert Eric Berg.

The ABCs of Omega-3s: These beneficial fats are a must for any healthful diet.

GO GLUTEN FREE 32 Say “No” to GMOs: Banishing genetically modified organisms from your gluten-free diet might be easier than you think.

NATURAL GOURMET 36 Banana Appeal: Full of flavor and loaded with vitamins, minerals, and other nutrients, the surprisingly versatile banana isn’t just for ice cream–laden desserts anymore.

April 2012

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LET TER FROM THE EDITOR

Finding Balance

Editorial Director Nicole Brechka Art Director Judith Nesnadny

April 22 is Earth Day, when we celebrate our planet and environment.

When you think about it, environmentalism is all about balance. How do we balance our needs for food, fuel, and shelter against their effects on the Earth?

Finding that balance usually means trying to lessen our impact on the environment without completely giving up our quality of life. That’s where our cover feature, “Green Cuisine,” (p. 22) comes in. You might think that greening your kitchen means installing solar ovens or other pricey gadgets, but did you know that something as simple as using the proper stove burner can save energy—and money? Check out our 10 energy-saving tips, plus recipes, for easy ways to green up your kitchen this spring.

Of course, balance is important in other areas, as well. Take your diet. Did you know that the optimum pH for the human body is just slightly over 7?

Sadly—thanks to our typically unbalanced diets—many of us have acidic pHs that are far lower, and that can lead to bone and muscle loss among other health challenges. Luckily, all it takes is a few dietary changes to help get you back in balance. Check out “Do You Pass the Acid Test?” (p. 18) to find out how.

We hope that these stories and more in this issue of The Healthy Edge will help you as you seek to achieve balance in your own life. Happy Earth Day! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Executive Editor Jerry Shaver Copy Editor Ayn Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed

Production Director Cynthia Lyons Production Manager Mark Stokes

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 Business Development Kim Erickson 702-219-6118 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. 2, 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.

April 2012

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CALCIUM’S ACCOMPLICE

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D3 also works in concert with a number of other vitamins, minerals and hormones to harden bones.

So don’t sell your bones short by supplementing with just calcium. If you are among those who run the risk of vitamin D deficiency (e.g., live in regions with restricted sunlight,

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NEWSflash SEASONAL ALLERGIES

BASIC REMEDIES FOR ...

B Y VERA TWEED

A

sign that the immune system has gone somewhat haywire, seasonal allergies can trigger production of histamine in response to pollen or other irritants, causing uncomfortable symptoms. Natural remedies alleviate symptoms and help to restore immune-system balance.

RELIEF

Butterbur: Studies published in the British Medical Journal and other scientific publications found that butterbur (Petasites hybridus) works just as well as cetirizine (Zyrtec) and fexofenadine (Allegra) but without the sedative side effects of the drugs. The effective dosage was a standardized root extract with approximately 8 mg of petasins, the active ingredient in the herb, 3 times daily.

Other Natural Antihistamines: A review of research published in Alternative Medicine Review identified these as effective remedies: • STINGING NETTLE (URTICA DIOICA): 300 mg daily of a freeze-dried form.

• VITAMIN C: 2 grams daily or more; cut back if you experience diarrhea.

• QUERCETIN: 250–600 mg, 3 times daily about 10 minutes before meals. Bromelain, an enzyme in pineapple, enhances results.

Homeopathy: Homeopathic remedies are designed for very specific symptoms, which are usually detailed on product labels. Histaminum and Sabadilla most often relieve seasonal allergies.

Immune System Regulators: Taken on an ongoing

basis, these help keep the immune system in balance: • VITAMIN D: 1,000 IU daily • OMEGA-3 FATS: 1–2 grams daily of fi sh oil or 1–2 Tbs. daily of flax oil • PROBIOTICS: A variety of friendly bacteria is generally most effective against allergies. Take per product directions.

6

April 2012

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NEWSflash

quick fix: COLD SORES These natural options that help speed cold sore healing and also prevent future outbreaks.

Combine all three for powerful healing.

+ Gaia Herbs Sleep & Relax Herbal Tea contains lemon balm, which has been shown to help cold sores heal. Try a cup before bed for a great night’s sleep.

+ Quantum Health Super Lysine+ Cold Sore Treatment boasts lysine (an antiviral amino acid), vitamins, and herbs, and has been shown to cut healing time in half.

BEANS: Most varieties of beans are excellent sources of lysine, an amino acid that has been shown to reduce cold sore outbreaks and boost cold sore healing.

I

DHA

Algal oil, which comes from algae, provides a heart-healthy omega-3 fat, according to a review of research by the Harvard School of Public Health that was published in The Journal of Nutrition. The omega-3 in question, DHA, is one of the key beneficial ingredients in fish oil. In the study, researchers found that among people without heart disease, 1.7 grams daily of DHA from algal oil raised “good” HDL cholesterol by 5 percent and lowered triglycerides by 15 percent. The DHA also raised “bad” LDL cholesterol by 8 percent, but its overall effect was beneficial because it increased the size of LDL particles, making them less deadly. You can find algal oil in Ovega-3 DHA + EPA.

VITAMIN D vs. PANCREATIC CANCER Maintaining healthy levels of vitamin D may lower risk of pancreatic cancer by as much as 30 percent, according to a study that followed more than 1,600 people over a period of 14 years.

The research, published in the journal Cancer Epidemiology, Biomarkers & Prevention, is observational, meaning that it shows a correlation between low vitamin D levels and the cancer, rather than proving that taking vitamin D supplements will ward off the disease. However, other research has shown similar links between low levels of the vitamin and predisposition to almost all types of cancers and other diseases. Integrative physicians usually recommend taking 1,000–2,000 IU of vitamin D daily.

8

HOW BRIGHT ARE YOU WHEN IT COMES TO THE SUNSHINE VITAMIN? TAKE OUR VITAMIN D QUIZ: Think you know everything there is to know about vitamin D? Not so fast! Here are a few interesting pieces to the vitamin D puzzle:

1. Which mineral is necessary for converting stored vitamin D (in the skin, for example) to active vitamin D? A. Magnesium B. Iron C. Zinc D. Selenium 2. True or False: Taking vitamin D supplements with fats and oils enhances absorption of the vitamin?

3. True of False: Vitamin D3 is vegan.

Answers: 1. A. Make sure you’re getting enough magnesium to properly absorb and utilize vitamin D supplements.

2. True. Always remember to take vitamin D supplements with a fat-containing meal for optimal results.

3. False. Most vitamin D3 is derived from lanolin, a component of sheep’s wool.

Vitamin D2, or ergocalciferol, is vegan; however, research shows that vitamin D3 is the more potent—and therefore preferred—form of this essential vitamin.

April 2012

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SUPPLEMENT ADVISOR | BY JACK CHALLEM

QUERCETIN: more energy, fewer allergies This powerful antioxidant can boost stamina and reduce blood pressure

THE BASICS: Quercetin (pronounced kwair-sih-tin) is an antioxidant flavonoid found in many fruits and vegetables.

Evidence suggests that it may be helpful in boosting exercise stamina, treating prostatitis, and reducing blood pressure, pollen allergies, and possibly cancer risk.

HOW IT WORKS: In addition to being an antioxidant, quercetin also has antiinflammatory properties. It may alter the interaction between two key types of immune cells, Th1 and Th2.

HEALTH BENEFITS: Studies have found numerous beneficial uses for quercetin.

Exercise stamina. Research shows that quercetin can increase endurance. People who took 1,000 mg daily had increased numbers of mitochondria in their muscle cells, which can boost energy production.

In addition, quercetin may reduce the risk of flu after strenuous exercise.

In one study, J. Mark Davis, PhD, and his colleagues at the University of South Carolina, Columbia, tested 12 subjects’ endurance on an exercise bike. After taking quercetin supplements—500 mg twice daily for one week—the subjects’ lung function and stamina improved. A separate study, conducted at Appalachian State University in Boone, North Carolina, found that 1,000 mg daily of quercetin led to better treadmill workouts after only two weeks.

Prostatitis. Nonbacterial prostatitis causes severe pelvic pain and is difficult to

treat, but quercetin may be of benefit.

Researchers at the Institute for Male Urology in Los Angeles, gave men with prostatitis 1,000 mg of quercetin daily for a month. Two-thirds of the men had at least a 25 percent reduction in symptoms. When doctors added bromelain and papain to enhance quercetin absorption, 82 percent of patients improved.

Pollen allergies and asthma. Holistically minded physicians have long prescribed quercetin supplements to help ease pollen allergies. And there’s good reason for the recommendation. A Japanese study of 20 people with pollen allergies found that quercetin supplements reduced eye irritation and itching. The subjects were given 200 mg of a proprietary form of quercetin daily for eight weeks. Meanwhile, an animal study found that quercetin significantly reduced asthmatic reactions. Still other research has shown that quercetin reduces the reactivity of mast cells, which release histamine during allergic reactions.

Blood pressure. Some evidence suggests that quercetin supplements might help lower blood pressure. Researchers at the University of Utah found that people who had mild hypertension improved after taking 730 mg of quercetin daily for 28 days. Quercetin supplements had no effect on people with normal blood pressure.

GLEANINGS: The richest food sources of quercetin are capers, lovage (also known as sea parsley), buckwheat, and apples. It’s also

SOURCE NATURALS ACTIVATED QUERCETIN provides 1,000 mg of quercetin plus bromelain and vitamin C.

PARAGON PLUS QUERCETIN ALLER-PLEX helps alleviate allergy symptoms and boost immunity with an effective blend of herbs and nutrients, including 1,000 mg of quercetin.

RESERVEAGE ORGANICS ULTIMATE ANTIOXIDANT blends the powerful antioxidant resveratrol from red grapes with 100 mg of quercetin, pomegranate, green tea, cocoa, and grape seed extract.

concentrated in honey and the outermost rings of red onions.

HEADS UP: When shopping for quercetin, concentrate on capsules. Some quercetincontaining sports drinks contain either too little quercetin or too much sugar.

WHAT YOU SHOULD TAKE: To ease pollen allergies, start with 250 mg daily, and slowly increase to up to 1,000 mg daily if symptoms persist. For prostatitis, take 1,000–2,000 mg daily. To increase exercise endurance, take 1,000 mg daily.

QUERCETIN SUPPLEMENTS LESSEN THE EFFECT OF POLLEN ALLERGIES: Jennifer suffered from pollen allergies and occasional asthma episodes throughout the year. Medications made her drowsy, so she sought out a naturopathic physician to investigate natural remedies that might provide relief. The doctor suggested trying quercetin supplements. Jennifer started taking 250 mg with 10

each meal and noticed a definite improvement in her allergy symptoms.

Later, the doctor suggested that she add bromelain and papain, two digestive enzymes that help the body absorb quercetin, to her regimen. And this led to a an even more significant reduction of Jennifer’s allergies.

April 2012

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www.GardenofLife.com

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HEALING EDGE | BY EMILY A. KANE, ND, LAC

thyroid BLUES DO YOU HAVE TROUBLE losing weight no matter how much you diet? Do you always feel tired, no matter how much sleep you get? Do you find that cold weather bothers you much more than it used to? If your answer to any—or especially all—of these questions is “yes,” you might be experiencing thyroid issues.

The classic constellation of symptoms indicative of an underfunctioning thyroid system is fatigue, constipation, thinning hair, cold intolerance, and the inability to lose weight. Sometimes not every symptom is present, but this clinical picture is increasingly common. One hundred years ago, an underfunctioning thyroid system was extremely rare. Today, it’s quite common, particularly in women. In fact, many of my female patients are on medication for low thyroid— typically Synthroid, if they have seen a conventionally trained doctor. But that’s definitely not always the best medicine.

Hormone Hurdles Human thyroid hormone comes in two major configurations: T3 (which contains three iodine molecules) and T4 (four iodine molecules). The active form of the hormone is T3, which is converted by stripping away one iodine molecule from T4, which is the “storage” form of thyroid hormone. This conversion happens mostly in the liver, but it also occurs in the peripheral tissues.

One of the reasons that we’re seeing so much more hypothyroidism today is because we’re living with polluted air, water, and soil, and we eat foods contaminated with plastics, pesticides, and hormone mimickers. This literally jams up the works. We’re developing thyroid receptor resistance, which is similar to the insulin receptor resistance that occurs in type 2—or adult onset—diabetes. The net result of all this pollution is that low thyroid system function has become pandemic.

Iodine Insufficience Additionally, we tend to have less iodine in our diets now than we used to—mostly 12

Feeling chubby, cold, and tired? Learn what to do about an underfunctioning thyroid

because we’ve all been told to cut back on the salt, which is a major source of this important mineral for thyroid health. Now, it’s certainly true that too much salt is a bad thing, but so is too little. Even so, salt isn’t the best way to get your iodine. Seafood is a wonderful source, but many people are leery about eating fish due to fear of mercury and other heavy metal poisons in seafood. The single best nutrient source of iodine is kelp (sprinkle ¼ tsp. on your food daily).

Modern water treatments also contribute to our collective iodine deficiency. If you look at a chemical periodic table, you will see that iodine is a “halogen” in the same column as fluoride, bromine, and chlorine.

These other halogens, which are widely used to treat municipal drinking water, block the cell receptors for iodine and can cause deficiencies.

Tests & Treatments Many people who experience the classic symptoms of an underfunctioning thyroid quickly become frustrated with conventional medical doctors because they’re often told that because their lab results are “normal,” there’s nothing wrong with their thyroid gland. This condition is called euthyroid, which means that even though the lab results seem normal, there’s still something off with thyroid system function. Think of the thyroid gland as the gas pedal for your body. Just because there’s gas in the tank and you’re pressing the pedal, it doesn’t mean that the engine is going to work correctly.

Most conventionally trained doctors check only for thyroid-stimulating hormone (TSH), a secretion from the pituitary gland in the brain. TSH is released in response to low levels of T3 and T4. As hormone levels go down, TSH goes up in an attempt to force more thyroid hormone production.

So an excess of TSH is certainly an indication of an underfunctioning thyroid.

But how exactly do you define excess?

Naturopaths prefer to see TSH levels between 0.5 and 2 nanograms per milliliter.

Conventional doctors regard levels as high as 5.5 as “fine.” But this isn’t fine. TSH is an extremely potent hormone, and even a small rise can indicate a significant deficit of thyroid hormone.

In addition to TSH levels, it’s a good idea to check for the indicator of the most common type of hypothyroidism— Hashimoto’s thyroiditis. In this autoimmune disease, antibodies to the thyroid tissue (TPO) can be measured in the blood.

I also calculate ratios between the T3 and T4 values. Often, when patients have been medicated with synthetic T4 for years, but still aren’t feeling great, their T4 levels are high, but their levels of the active T3 form are still low. In such cases, more Synthroid is not the appropriate remedy.

If you do find yourself experiencing symptoms of thyroid issues, I’d advise seeking out a well-trained naturopathic physician (visit naturopathic.org to find one in your area) or holistic MD to help. In my experience, they can provide you with a range of treatments that simply aren’t considered by conventional physicians.

April 2012

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EXPERT’S CORNER | BY VERA TWEED

melting AWAY

Wellness expert Eric Berg dishes up the skinny on resistant fat

BN: What are the three biggest weight-loss mistakes?

BN: What is the connection between toxins and weight?

EB: Body fat is where most toxins accumulate—including pesticides, herbicides, fungicides, and heavy metals. As you lose weight, these toxins are released and can make you feel tired and sluggish, or give you dark circles under your eyes or bad breath. If the toxins aren’t eliminated properly, the body holds on to fat tissue as a protective mechanism, so no matter how hard you exercise, fat doesn’t budge from resistive areas such as the belly or hips.

The problem can be solved by eating more vegetables, especially cruciferous ones such as kale (see recipes below).

These contain fiber and enzymes that help break down toxins and unblock the fat-burning process.

Plus, one study found that eating 3 cups of cruciferous vegetables per week decreased the incidence of breast and prostate cancers by 48 percent, so there are even additional benefits.

“BUTTERY” RAW KALE SERVES 2 4 cups raw kale, stems trimmed and torn into bite-size pieces 1 Tbs. extra virgin olive oil 2 tsp. fresh lemon juice Sea salt ½ clove garlic, minced, optional Black pepper, optional

1. Massage raw kale leaves with olive oil and lemon juice until they become tender and develop a buttery texture. Sprinkle with sea salt, and season with garlic and black pepper, if desired. Enjoy as a side dish or salad.

PER SERVING: 131 CAL; 4 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 14 G CARB; 0 MG CHOL; 58 MG SOD; 3 G FIBER; <1 G SUGARS

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EB: First, most people don’t know that even a little bit of sugar or refined carbohydrates will trigger the hormone insulin, which blocks other hormones from burning fat. For some people, a glass of wine or juice in the evening can nullify a perfect day of food and exercise. However, a piece of fruit is not likely to do the same damage because the fiber in whole fruit counteracts the effect of its natural sugar content.

Second, substituting packaged, processed diet foods for freshly prepared lean protein and fresh vegetables doesn’t work. Although low in calories, packaged meals often lack nutrients and contain food additives. And third, too many of us don’t regularly get at least seven hours of sleep, and fat is burned during the night.

BN: How do supplements fit in?

EB: Our soil is so deficient in nutrients that it takes six apples today to provide the same benefit that one apple did in 1965. We’d need 7-10 cups of vegetables daily to get enough potassium, which eliminates cravings, improves sleep, and reduces stress. Supplements fill in all the little gaps in our diet.

KALE SHAKE SERVES 2 ½

cup raw kale, stems trimmed ¼ cup frozen berries 1 ripe banana

1. Blend all ingredients with 2 cups water for 2 minutes, or until creamy.

PER SERVING: 69 CAL; 1 G PROT; <1 G TOTAL FAT (<1 G SAT FAT); 17 G CARB; 0 MG CHOL; 8 MG SOD; 2 G FIBER; 9 G SUGARS

April 2012

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Spring Allergies IT HAPPENS EVERY YEAR. Your eyes start itching, your nose starts running, you begin to sneeze and, “Hello!” spring allergies have sprung again. Some of you have likely already found a favorite protocol to deal with allergies. Others of you, however, suffer every year without getting much relief. This year, you may want to try something different, something more natural that works with your body without side effects. If you’re in this latter group, here are some suggestions to help you stop suffering and enjoy spring for a change!

BY SALLY KARLOVITZ, CN found in many fruits, vegetables, leaves, and grains. Quercetin has been shown to actually stop cells from releasing histamine, and as a side benefit, it has anti-inflammatory properties. Aller-7® is a patented blend of seven herbal extracts clinically tested to promote respiratory health and normal breathing. Consisting of powerful herbs from India, this is the most extensively researched natural product for allergies and respiratory support. Aller-7 works best when combined with quercetin and other allergy fighters such as vitamin C.

The natural approach to allergies involves controlling histamine. Histamine is a protein substance released by our body in response to an allergen, such as pollen or dust.

Release of histamine causes two major symptoms: inflammation (including sinus congestion), and constriction of smooth muscle (a major cause of asthma and coughing).

One of the best substances to help control histamine is quercetin. Quercetin is a plant derived flavonoid

RESPIR-ALLER™ Supports normal respiratory function in the presence of airborne allergens.* A comprehensive formula with Aller-7™, Quercetin, MSM, Nettles, & more.

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Vitamin C can balance the release of histamine in the body and support the adrenal glands that get stressed due to the demands of allergies on the system. A study done in 1992 found that 2 grams daily of vitamin C lowered histamine levels 38 percent in adults in just one week. Formulas for allergies containing quercetin, bromelain, and vitamin C are non-addictive, and do not make you drowsy or speed you up.

Another effective approach for many is the use of homeopathic remedies for allergies. Homeopathic products use the principle of “like to cure like,” so, for instance, if you are trying to stop reacting to tree pollen, you take a super-diluted form of tree pollen. There are homeopathic products available for most common airborne allergens, as well as combination formulas for general allergies and hayfever.

Fight back this year with a fresh new arsenal from nature, so you can enjoy breathing easier this spring!

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April 2012

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The Power of Red

BY SALLY KARLOVITZ, CN

WHEN YOU THINK OF RED, what comes to mind? Love? Anger? No color is more emotionally intense than red.

Studies on color have shown that when people see the color red, their blood pressure elevates and their breathing becomes more rapid. In foods found in their natural state, the color red can also have a powerful physical effect on us because fruit and vegetable colors come from the presence of antioxidants.

Antioxidants have the crucial job in our body of protecting our cells. One goal nutritionally is to get a broad spectrum of antioxidants, and one of the best ways to do that is to eat a broad spectrum of colorful fresh foods. The focus of this article is red foods and how they can enhance our health. Here are some red superfoods that you may want to add to your diet:

ries have been shown in more recent studies to help lower cholesterol, support immunity, and boost energy.

MANGOSTEEN Mangosteen is called the “queen of fruits” and is categorized now as a superfruit for its high antioxidant content. This fruit has been highly prized for its health benefits for centuries. Mangosteen has been found to help maintain good intestinal health, support immunity, support cartilage and joint function, and may have benefits for respiratory health.

It is frequently found in juice form.

POMEGRANATE This superfruit has been the focus of a number of studies for its benefits in lowering blood pressure and supporting heart health. Pomegranate is also high in ellagic acid, a substance found in a variety of fruits that has been studied for its ability to stop the replication of cancer cells.

CRANBERRY These small red berries from the blueberry family contain powerful antioxidants that have been shown to help keep bacteria from adhering to the bladder wall, thus supporting healthy urinary tract function.

GOJI Goji berries are superfruits that have been used in Tibet for more than 1,000 years for their health benefits. Traditionally used for kidney and liver problems, goji ber-

MANGOSTEEN MAX™ Superfruit cocktail that blends Mangosteen with Goji, Pomegranate, and other fruits.

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TOMATO Tomatoes are naturally rich in the antioxidant carotene lycopene, which gives them their bright red color.

Studies have found that increased levels of lycopene may decrease risk of certain cancers, especially prostate cancer. Studies have also shown lycopene benefits heart health.

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The Healthy Edge

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Do You Pass the

ACID TEST? The secret to health is spelled with a pHâ&#x20AC;&#x201D;learn why acid-alkaline balance really matters

BY JACK CHALLEM

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M

aintaining a normal body pH, or acidThe good news is that you can eat to maintain alkaline balance, is one of the most a normal pH at any age. All fresh fruits and vegetables important aspects of health. It’s also one of have an alkaline-yielding benefit, helping to shift the the most misunderstood. In fact, many dietibody toward a neutral pH. You just have to eat tians scoff at the role of pH, partly because the subject enough of them—about 35 percent of your total has had, at times, a checkered past. But physicians know caloric intake, according to Loren Cordain, PhD, enough to take a strongly acidic pH very seriously. The of Colorado State University. reason is that “acidosis” can be dangerous, such as in cases of renal acidosis, a sign of kidney failure.

Out of Balance Acute forms of acidosis are relatively rare, but a far According to Sebastian and Cordain, several dietary more common problem may be chronic “low-grade factors determine the body’s pH. Diets high in sodium metabolic acidosis,” according to Anthony Sebastian, and chloride have an acid-yielding effect, whereas MD, of the University of California, San Francisco. Rather than causing immediate symptoms, health problems are often Acid-Alkaline Foods Made Simple attributed to other causes, such as aging Remember, it’s not whether the food itself is acidic or alkaline, or not consuming enough calcium. but how the food’s content of potassium, sodium, bicarbonate,

Abundant Acid

and chloride shift the body’s pH. The key is to eat enough alkalineforming foods to offset acid-producing foods. Fresh fruits and vegetables are the alkaline-forming foods, so eat plenty of them.

Here’s a quick and simple guide.

Your eating habits influence your body’s pH in a big way. Over the years, a few self-styled experts have misinterpreted Alkaline-yielding foods: All fresh fruits and vegetables research on pH or confused acidic foods Acid-yielding foods: Dairy (milk, cheese, yogurt); eggs; fish; fowl; with an acidic body pH. For example, grains (including breads, cereals, bagels); legumes; meat; nuts; tomatoes and oranges are acidic, but they rice; sugars actually promote an alkaline pH. If you’ve forgotten your high school chemistry, pH stands for “potential of hydrogen”—the activity of hydrogen atoms influences acidity and alkalinity. A pH below 7 is acidic, and a pH above 7 is alkaline. Water is neutral at 7, your car’s battery those high in potassium and bicarbonate have an acid has a pH of 1, and bleach has a pH of 12.5. alkaline-yielding effect.

The ideal body pH is 7.0 or slightly alkaline, such as 7.1. Low-grade metabolic acidosis develops Potassium vs. Sodium when someone eats too many foods that promote Fruits and vegetables are rich in potassium an acidic pH. These acid-yielding foods include compounds, which function as natural buffers. whole and refined grains, meats, dairy products, According to Cordain, humans evolved eating a eggs, and seafood. That doesn’t mean these foods 10:1 ratio of potassium to sodium, which he regards are unhealthful—just that they should be part of as our norm. Because of heavily salted processed and an overall pH-balanced diet. fast foods, combined with a low intake of fruits and When acid-yielding foods lower the body’s pH, the vegetables, the ratio is now 3:1 in favor of sodium. kidneys respond by coordinating metabolic activities That reversal, he says, shifts us toward an acidic pH. to buffer that acidity. In turn, bones release calcium Sodium, found in salt, is added to the vast majority and magnesium to promote an alkaline pH, and of processed foods—that is, foods sold in boxes, muscles are broken down to produce ammonia, which bottles, jars, and cans, as well as those served in many is strongly alkaline. restaurants. Greatly reducing your consumption of On a day-to-day basis, you won’t notice that your salt-containing foods is an important step toward body is breaking down this valuable bone and muscle. It reducing an acidic pH. literally takes decades for the consequences to become apparent. But when they do, it’s generally in the form Bicarbonate vs. Chloride of osteoporosis and muscle loss, which contribute to the Because most Americans eat few fruits and vegetables, frailty associated with aging. they don’t consume much naturally occurring bicar-

The Healthy Edge

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ACID TEST CONT. bonate, such as potassium bicarbonate.

However, the modern diet is rich in chloride—again found in salt and most processed and packaged foods.

Bicarbonate supports a healthy cardiovascular system, whereas chloride

constricts blood vessels and reduces circulation, increasing the risk of heart disease, stroke, and dementia.

The problems associated with sodium and chloride can become exacerbated by either very high-protein (including beef, pork, and legumes) or very high-grain (including cereals, breads, and pastas) diets. The natural metabolism of protein releases sulfuric acid, which further promotes the breakdown of bone and muscle. Grains are the most widely consumed plant food in the United States—but they also happen to be acid yielding. The key to a neutral pH, again, is to balance protein and grains with large amounts of fresh fruits and vegetables.

20

Can supplements help?

Some supplements, such as potassium citrate and bicarbonate, can also contribute to a normal or slightly alkaline pH. However, potassium supplements come with a caution: do not start taking large amounts of potassium. Stick with the 99 mg that is found in most supplements, unless a nutritionally oriented physician suggests that you take more. The reason is that sudden, large amounts of potassium can affect the body’s electrolyte balance (with sodium and other minerals) and lead to irregular heartbeats. This caution applies doubly if you take any kind of heart medication. High-dose potassium bicarbonate is sold as a prescription, not a nutritional supplement.

As noted earlier, potassium-rich foods are a safe alternative. A handful of raisins, two dates, or a small banana each provide more than 300 mg of dietary potassium. And 11 oz. of coconut water provides more than 600 mg of potassium.

If you take mineral supplements, opt for the citrate form, such as calcium citrate and magnesium citrate. The body can convert citrate to bicarbonate, which promotes an alkaline pH. In one study, potassium citrate supplements were shown to protect against calcium losses, even when people ate a high-salt diet. Aspartates, fumarates, and succinate mineral compounds also have an alkalizing effect.

Finally, remember that supplements are just that—supplements. No amount of supplements will offset poor eating habits. So combine your supplements with a diet that includes plenty of fresh fruits and vegetables.

Measuring your pH It’s easy to measure your pH. First, order a roll of pH test strips, which cost $10–$16. You can find many different sources at health food stores.

Cut off a 3-inch strip of the paper and

urinate on it. The paper will change color within seconds, and you can compare it to a simple chart that should be provided with the test strips. The normal pH range of urine is 6.5 to 7.5, though 7.0 or slightly higher is best.

Repeat this process a couple times a day, and make a note of your pH over the course of a week. Then calculate the average over this time.

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April 2012

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Photography: Ray Kachatorian

Cover Photograph: Pornchai Mittongtare

Green Cuisine

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By Victoria Abbott Riccardi

10 tips and tricks you can use every day to save energy If “eco-friendly cooking” makes you think solar ovens or a costly kitchen overhaul, then it's time to revamp the way you think about your cooking routine. Physics, chemistry, and common sense are the main ingredients in good green cuisine. We've put together a list of 10 little changes that can go a long way toward saving energy—and money—in the kitchen, plus a handful of recipes that let you test and taste for yourself just how easy Earth-friendly cooking can be.

1. Choose energy-efficient cookware Fast, even heat conduction saves energy and yields tastier results. Cast iron, stainless steel, and copper pans are the best stove-top options, along with timesaving stainless steel pressure cookers.

And switch to glass, ceramic, or silicone baking pans and molds, which allow you to reduce oven temperatures by 25–30 degrees Fahrenheit.

2. Downsize to a smaller appliance Got a 9-inch square pan of brownies or just a couple of potatoes to bake? Turn on your toaster oven, which uses up to half as much energy as a conventional oven. A slow cooker is another option that can cut energy use.

3. Multitask in the oven Based on average utility rates, running an electric oven at 350 degrees costs about 24 cents per hour; natural gas ovens at that temperature run about 9 cents an hour.

Make the most of the energy by using both oven racks at the same time to bake, roast, and/or warm foods.

4. Use the right burner A 6-inch pot over an 8-inch burner will waste over 40 percent of the heat generated.

“Large burners should be used only for pots big enough to cover the burner, otherwise you’re wasting all the heat that rises up around the post,” explains Birney Summers, an energy

conservation engineer who blogs at energyboomer.typepad.com. If you have a late-model oven, read the manual to find out which burner is designed for high heat and which one is for simmering.

5. Spread things out What cook hasn’t tried to warm soup in a small saucepan, only to wind up with soup that’s scorched around the sides and cold in the center? “When you spread food in a thin layer, it heats up faster and more evenly,” advises Summers.

This “spread-thin” technique works for baking too: banana bread can take 40–50 minutes to bake, but the same batter poured into 12 muffin cups requires only 20–25 minutes.

6. Resist the urge to open the oven door Every time you open that door, oven heat drops by 25 degrees, which forces the appliance to work harder and can affect recipe results. Turn on the light, look through the window, and leave the door shut until you’re ready to remove the food.

7. Take it outside As the weather warms up, you want to keep your kitchen cool so that air-conditioning and ventilation units don’t have to do extra work. In addition to planning meals on the grill, Summers moves his slow cooker to the porch, and recom-

mends cooling foods in a protected outdoor area. “It’s the same idea as putting pies on a windowsill to cool— it keeps heat and humidity out of the house,” he says.

8. Finish with residual heat The next time you fix scrambled eggs or tofu, turn off the burner just before your scramble is set. The residual heat of the burner and the pan will finish the cooking, and you’ll save a few minutes of energy use. Michael Leviton, a Boston-area chef, uses residual heat in the oven as well—to finish root vegetables, potatoes, biscuits, and pound cakes.

9. Make more leftovers Double a recipe and save half for a future meal.

The larger batch lets you capitalize on heat you’re already using, and reheating the second time around requires just a fraction of the energy needed to start from scratch.

10. Go raw Magdiale Wolmark of Dragonfly Neo-V, a vegan restaurant in Columbus, Ohio, suggests raw cuisine techniques that “cook” ingredients to make them more palatable. Marinate mushrooms to soften and season them, and soak sun-dried tomatoes and seaweed to rehydrate them for dishes that have a taste and texture similar to cooked recipes.

The Healthy Edge

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Green Cuisine cont.

ASIAN SPINACH SALAD WITH MARINATED MUSHROOMS SERVES 8 A soy and vinegar marinade “cooks” the mushrooms that top this salad to make them tender and tasty.

3 Tbs. low-sodium soy sauce

1 cup frozen corn kernels, thawed

2½ Tbs. rice vinegar

1 avocado, peeled and diced (1 cup)

1½ tsp. light brown sugar ½ tsp. chile-garlic sauce 1½ tsp. toasted sesame oil 4 cups sliced button mushrooms 8 cups baby spinach leaves

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1 large carrot, grated (½ cup) 4 green onions, thinly sliced (½ cup) 3 tsp. toasted sesame seeds

1. Whisk together soy sauce, vinegar, brown sugar, chile-garlic sauce, and oil in medium bowl. Add mushrooms, and toss to coat. Marinate at room temperature 2 hours, tossing occasionally.

2. Drain mushrooms, reserving marinade. Toss together spinach, corn, avocado, carrot, and green onions in bowl. Add marinade, and toss to coat. Divide spinach among bowls. Top with mushrooms, and sprinkle with sesame seeds.

PER SERVING: 84 CAL; 3G PROT; 4G TOTAL FAT (<1G SAT FAT); 10G CARBS; 0MG CHOL; 388MG SOD; 3G FIBER; 2G SUGARS

April 2012

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Green Cuisine cont.

WHOLE-WHEAT SHELLS WITH ASPARAGUS, PEAS, FETA, AND MINT SERVES 6

SPRING VEGETABLE RISOTTO SERVES 6

One large pot of boiling water is all it takes to make a pasta medley full of fresh vegetables.

Blanching veggies in the water also adds flavor to the pasta.

This fast, no-stir risotto is just as creamy as its traditional counterpart. A pressure cooker slashes the cooking time to just 15 minutes (compared with the 45 minutes it usually takes to make risotto).

1 lb. asparagus, cut into 1-inch pieces 12 oz. whole-wheat pasta shells 1½ cups fresh or frozen baby peas 2 Tbs. garlic oil, such as Garlic Gold 3 green onions, thinly sliced 1 cup sliced fresh basil ½ cup coarsely chopped fresh mint 1 Tbs. grated lemon zest 3 oz. feta cheese, crumbled (¾ cup)

2½ 2 8 1

1. Bring large pot of water to a boil. Add asparagus, and cook 4 minutes, or until crisptender. Remove asparagus with slotted spoon; transfer to serving bowl.

4

2. Add pasta to boiling water, and cook 5 minutes. Add peas, return water to a boil, and cook 2 minutes. Drain pasta and peas, reserving ¼ cup cooking water; and return pasta and peas to pot. Stir in cooking water, asparagus, garlic oil, green onions, basil, mint, and lemon zest. Season with salt and pepper. Return to serving bowl; sprinkle with feta cheese.

PER SERVING: 315 CAL; 13G PROT; 9G TOTAL FAT (3G SAT FAT); 51G CARBS; 13MG CHOL; 403MG SOD; 8G FIBER; 4G SUGARS

5 1½ 3½ 1

tsp. olive oil small fennel bulbs, chopped (2 cups) green onions, chopped (1 cup) small leek, white and light-green parts chopped (1 cup) cloves garlic, minced (5 tsp.) cups Arborio rice cups low-sodium vegetable broth cup chopped fresh mixed herbs, such as dill, tarragon, and basil, divided oz. aged goat cheese, grated (1 cup)

1. Heat oil in pressure cooker over medium heat. Add fennel and green onions, and sauté 6 minutes, or until softened and beginning to brown. Transfer half of fennel mixture to small bowl; cover and keep warm.

SPAGHETTI SQUASH WITH ROASTED TOMATOES AND RICOTTA SERVES 6 This recipe makes the most of oven space and uses the heat two ways. Spaghetti squash steams near the bottom, while vegetables roast up high.

1 2-lb. spaghetti squash, halved, seeds removed 2 pt. cherry tomatoes 1 large red onion, cut into wedges 1 15-oz. can chickpeas, rinsed and drained 2½ Tbs. garlic oil, such as Garlic Gold 1 Tbs. minced fresh thyme 1 Tbs. minced fresh rosemary 1 cup nonfat ricotta cheese 4 Tbs. grated Romano cheese, optional ½ tsp. red pepper flakes

1. Set one oven rack to bottom position of oven and another several levels up. Preheat oven to 375°F. Coat baking sheet with cooking spray; fill 13- x 9-inch baking dish with 1 inch of water.

2. Lay squash cut-side down in water-filled

fennel mixture. Stir in broth, and bring mixture to a boil.

baking dish. Scatter tomatoes, onion wedges, and chickpeas on baking sheet. Drizzle with oil, and sprinkle with thyme and rosemary. Season with salt and pepper, and toss mixture to coat.

3. Lock pressure cooker lid in place. Increase heat to high, and bring to high pressure.

Lower heat just enough to maintain high pressure; cook 5 minutes.

3. Place squash on lower oven rack and tomato mixture on top oven rack. Bake1 hour. Turn off oven, and remove squash; leave tomato mixture inside oven.

4. Reduce pressure and remove lid, taking care

5. Divide risotto among 6 bowls. Top each serving with reserved fennel mixture, remaining herbs, and goat cheese.

4. Cool squash 15 minutes. Scrape spaghettilike strands out of shell and into large bowl with fork. Divide among 6 bowls. Remove tomato mixture from oven; stir to combine, then spoon over spaghetti squash. Top each serving with ricotta cheese, and sprinkle with Romano cheese, if using, and red pepper flakes.

PER SERVING: 219 CAL; 8G PROT; 9G TOTAL FAT (5G SAT FAT); 26G CARBS; 20MG CHOL; 360MG SOD; 2G FIBER; 3G SUGARS

PER SERVING: 218 CAL; 11G PROT; 7G TOTAL FAT (1G SAT FAT); 30G CARBS; 3MG CHOL; 315MG SOD; 6G FIBER; 7G SUGARS

2. Stir leek, garlic, and rice into remaining

to avoid escaping steam. Stir in ı/2 cup chopped herbs, and season with salt and pepper.

SODA BREAD SCONES MAKES 8 SCONES Irish soda bread is just barely sweet and biscuit-like—perfect with a savory meal.

2½ cups white whole-wheat flour 1 tsp. ground cinnamon ½ tsp. baking soda ½ tsp. coarse salt ¾ cup low-fat buttermilk 3 Tbs. pure maple syrup ¾ cup dried currants 8 tsp. raw sugar, optional

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1. Preheat oven to 450°F. Coat baking sheet with cooking spray.

2. Combine flour, cinnamon, baking soda, and salt in bowl. Whisk together buttermilk, syrup, and currants in separate bowl. Stir wet mixture into dry mixture to form soft dough. Transfer to floured surface, and shape into 8-inch round. Cut into 8 wedges. Transfer to baking sheet; sprinkle with sugar, if using. Bake 20 minutes, until browned.

PER SCONE: 193 CAL; 6G PROT; <1G TOTAL FAT (<1G SAT FAT); 44G CARBS; <1MG CHOL; 226MG SOD; 4G FIBER; 15G SUGARS

April 2012

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Sleep Easy Tonight

BY MARY ANN O’DELL, MS, RD

WHAT’S KEEPING YOU up at night? Stress?

Work? A sick child? Whatever the cause, you’re not alone, as more than 60 million Americans suffer from either occasional sleep difficulties or chronic sleep disorders. And that lack of sleep can wreak havoc in the body, causing fatigue, mood swings, and a higher probability of illness. But you can take a natural approach to support sleep with nutrients and herbs that promote relaxation and rest—without the common side effects of medications.

From the herb world, valerian is well-known for its sleep-inducing benefits. Studies show that valerian may improve the overall quality of sleep, cutting down the amount of time it takes to fall sleep, and reducing the number of awakenings throughout the night. Valerian can be used by itself, or it can be combined with herbal nervines such as hops, passionflower, and chamomile. These herbs help to nourish and calm the nerves.

The hormone melatonin, naturally produced in the body, helps regulate sleep and wake cycles in the brain. Melatonin levels drop significantly after the age of 40, which scientists believe may be responsible for sleep problems that increase with age. Because of this, melatonin supplements have become the primary method for normalizing melatonin levels in the body. Studies have shown that, compared with a group taking a placebo, a group supplemented with a low dose of melatonin fell asleep quicker and slept longer.

The mineral magnesium also plays an important role in sleep, supporting relaxation. Chronic magnesium deficiency can result

HERBAL E-Z REST™

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Aromatherapy provides yet another avenue to support sleep.

Inhaling certain scents helps to clear, calm, and quiet the mind, allowing you to fall asleep easier. Scents that refresh the mind and support calm and relaxation include lavender and bergamot.

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. So try something natural tonight, get the rest your body needs, and wake up refreshed tomorrow.

MELATONIN DOTS 1MG

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Melatonin is a hormone naturally produced by the body.

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in insomnia, while magnesium supplementation has been reported to enhance sleep and reduce nighttime awakenings.

1 mg per sublingual tablet.

MAGNESIUM CITRATE CHELATE 200 MG May support optimal muscle, nerve, and bone health.* Supplies 200 mg magnesium.

Easily digested & assimilated citrate & rice protein chelate from.

April 2012

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Q&A Q:

Is there anything I can take naturally to combat the effects of H. pylori?

Helicobacter pylori (H. pylori) is a type of bacteria that has been linked to the development of ulcers. H. pylori infection is prevalent in the US, affecting about 50 percent of those over 60, although not all will develop ulcers. Weaknesses in the stomach lining can increase the chance of developing ulcers related to H. pylori infection. Supporting the lining of the stomach is one way to reduce chances that this will happen, and nature provides some things that can help.

A:

A patented form of zinc-carnosine shows great promise in supporting optimum stomach health and may help enhance normal digestive function.

This zinc-carnosine blend may provide protection against damaging assault on the stomach’s mucosal cells. Mastic gum also supports stomach health and has been specifically studied for its effects related to H. pylori. Research suggests mastic gum may help curb the effects of H. pylori and support the overall health of the mucosal wall cells.

ULCEASE™ Supports the health & comfort of stomach lining cells.* Contains PepZin GI®, a patented zinc-carnosine blend shown to provide defense against damage to the stomach lining.* With soothing Mastic Gum.*

Omega-3s = Good Fats

BY MARY ANN O’DELL, MS, RD TURN ON THE NEWS, and chances are you’ll see a report on the health benefits of omega-3s. The omega-3 fatty acids EPA and DHA are found in fatty fish, such as salmon or tuna.

Flax, chia, and hemp seeds also contain fatty acids that convert to EPA and DHA in the body. Omega-3 fatty acids are essential fatty acids (EFAs) that we need to consume in our diets in order to maintain good health. EFAs are the building blocks of fats that play a variety of important roles in the body, including providing energy, insulating against heat loss, and promoting brain health. They’re also the building blocks of all cell membranes.

HEART HEALTH Omega-3 fatty acids have been shown in clinical studies to help reduce risk for heart disease. It may be their role in prostaglandin production that explains how omega-3s protect the heart.

Prostaglandins are a class of hormones manufactured throughout the body that regulate numerous bodily functions. Prostaglandin series 3, promoted by omega-3 fatty acids, works to help dilate blood vessels, reduce blood clotting, lower harmful LDL cholesterol levels, raise beneficial HDL cholesterol levels, and lower triglyceride levels.

MIND & MOOD It is well understood that DHA plays an important role in healthy fetal brain development, making DHA an important nutrient during pregnancy and early childhood. Omega-3 fatty acid deficiency has been linked to behavior problems in children, making EFAs an essential part of any nutrition program for kids. Research also suggests that omega-3s play a role in the aging brain. A study released in early 2008 indicates that DHA supplements can reduce levels of an enzyme linked to Alzheimer’s disease, slowing the progression of late-onset Alzheimer’s. In addition, omega-3s play an important role in mood health with studies suggesting that supplementation with EPA may ease symptoms associated with depression.

Omega-3s are available in pill or liquid form, and of course in the form of tuna, salmon, and herring. Omega-3s can be taken alone or balanced with other essential omega-6 and omega-9 fatty acids. For optimum health, add these good fats to your daily intake.

REALKID™ DHA GELS Supports healthy brain development.* Dairy Free Omega-3 DHA supplement.

Natural orange cream flavored chewable softgels.

OMEGA XTRA-PLEX™ Provides a balanced blend of essential fatty acids.* Plays a role in maintaining heart, t, skin, cell membrane, & nerve health.* Combines borage, fish, and flax oils.

The Healthy Edge

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NATURAL BEAUTY | BY MICHAEL T. MURRAY, ND

BEAUTY from within Supplement your skin with olives, green tea, hyaluronic acid, and silicon WHY DOES SKIN WRINKLE? The main culprit is free radical damage caused by the sun, pollution, diet, and other sources. Over time, the amount of fat stored in the layers just below the skin also diminishes, causing skin to sag. And as we age, the collagen in skin loses its ability to hold its shape.

We can blame this on decreased hyaluronic acid production: By age 70, most people have lost around 80 percent of the hyaluronic acid they had at 40. As a result, the collagen fibers become fewer and farther between. As the network of collagen and hyaluronic acid shrinks, the skin becomes thinner and less elastic. Glands that secrete oils also wither away, causing skin to become dry and itchy.

To prevent wrinkles, eat a diet rich in antioxidants and do your best to avoid free radical exposure. Also consider the following innovative supplements to help restore collagen, elastin, and hyaluronic acid.

Olive Fruit Extract and Green Tea An interesting antioxidant for skin health is olive fruit extract. Population-based studies have shown a negative correlation between the consumption of olives and wrinkle formation. In other words, a higher intake of olives can mean fewer wrinkles. Olive fruit contains verbascoside, a polyphenol molecule that has shown exceptional antioxidant effects specific to skin health. In studies conducted

by Japanese and Italian researchers, olive fruit extract standardized to contain 10 percent polyphenols was shown both to prevent free

PARAGON PLUS GREEN TEA RFRESHR combines standardized green tea leaf extract with whole green tea leaf for the highest concentration of EGCG. 30 drops equals the antioxidant content of 10 cups of green tea.

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radical–mediated degeneration of the skin (a process that can lead to wrinkles) and to protect the skin from other signs of damage.

The same can be said for green tea extract and its chief polyphenol epigallocatechin gallate (EGCG). This healthy elixir particularly protects skin against free radical damage caused by ultraviolet radiation.

How much do you need? The recommended dosage of olive fruit extract is 60–120 mg daily. The dosage for green tea extract is based on polyphenol levels, with a typical dosage being 150–300 mg daily.

Hyaluronic Acid A major component of skin, hyaluronic acid is heavily involved in promoting and enhancing the skin’s structure. When skin becomes damaged by free radicals, it gets inflamed and the cells start producing less hyaluronic acid. Plus, skin’s hyaluronic acid

NATURAL FACTORS BIOSIL CH-OSA ADVANCED COLLAGEN GENERATOR is the same product used in the above-mentioned clinical research. Highly bioavailable forms of silicon and choline comprise this patent-pending formula. The dosage is two capsules daily.

content naturally decreases with age. All of this depletion leads to wrinkles.

Hyaluronic acid injections are used in medical spas to fill in wrinkles. But taking hyaluronic acid supplements may actually be better. For one thing, supplements may have a longer-lasting effect than injections. Plus, they’re simply a less invasive way to deliver this important compound into the skin.

Clinical studies have shown that hyaluronic acid supplements have the ability to increase the skin’s moisture content, resulting in dramatic improvement among patients with dry and rough skin.

How much do you need? The dosage used in clinical trials was 120 mg daily. Look for supplements that offer “highly bioavailable” hyaluronic acid.

Silicon Silicon is essential for the growth and development of skin. Studies show that BioSil, a highly bioavailable and stabilized form of silicon, increases levels of hydroxyproline, an amino acid involved in collagen production.

Scientists from the University of Brussels in Belgium conducted a 20-week study involving 50 women, ages 40–65. Half received 10 mg of BioSil and the other half a placebo. The BioSil group experienced a 30 percent improvement in shallow, fine lines, a 55 percent increase in skin elasticity, and a significant reduction in brittle nails and hair.

How much do you need? A typical dosage of silicon is 5 mg twice daily.

PARAGON PLUS HYALURONIC ACID EXTRA features hyaluronic acid and MSM, a source of biologically active sulfur compounds. In addition to skin benefits, Hyaluronic Acid Extra helps lubricate and cushion joints naturally.

April 2012

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Learn more: neocell.com

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1/20/12 11:06 AM

GO GLUTEN FREE | BY MELISSA DIANE SMITH

saying “no” to GMOs How to avoid genetically modified organisms in your gluten-free diet WHEN MARCIA POPP, a 50-year-old graphic artist, began a nutrition coaching program with me last year, she had numerous health problems, including multiple food and environmental allergies. She had also been diagnosed in 1990 with a systemic immune condition known as eosinophilia-myalgia syndrome (EMS), which she developed after taking tryptophan supplements that were later found to be tainted.

Marcia had already cut gluten out of her diet, so I advised some additional changes to cater to her other food intolerances.

I knew that genetically modified organisms (GMOs) had been implicated in allergies—and that the tryptophan linked to EMS had been produced using genetically modified bacteria—so I recommended that she try avoiding genetically modified foods to see if it made a difference.

I’m happy to report that it did. Marcia’s seasonal allergies are mostly gone, and, working with her allergist, she was able to stop

taking most of her allergy medications. Her asthma has improved to the point that her lung function tests recently hit 98 percent— the highest they’ve ever been. And certain immune cell counts regularly tested to monitor her EMS condition are now in the normal ranges for the first time in almost 20 years. “The results have been amazing,” says Marcia.

Hidden Causes The incidence of allergies and asthma has dramatically increased in the past 20 years. During that same time, novel proteins from GMOs have been introduced into our food supply. Coincidence?

Not really.

During the genetic modification process, unintended consequences that increase the likelihood of allergic reactions can occur.

Cooked GM soy, for example, contains about seven times more trypsin inhibitor, a known allergen, than cooked non-GM soy.

FOLLOW THE GUIDE To avoid GMOs, first look for the USDA Certified Organic and/or the Non-GMO Project seals. For products that don’t have those seals, check labels for at-risk ingredients such as non-organic varieties of corn (in cornmeal, cornstarch, corn oil, and similar ingredients); soybeans (in soy protein, soy milk, tofu, soy lecithin, and similar ingredients); canola and cottonseed oils; or sugar beets (if a non-organic product made in North America lists just “sugar” as an ingredient— as opposed to pure cane sugar or evaporated cane juice— then it almost certainly contains a mixture of sugar derived from sugar cane and genetically modified sugar beets).

Sound like a lot of work? Not if you download the Non-GMO Shopping Tips brochure or Non-GMO Shopping Guide at nongmoshoppingguide.com to help you identify and avoid GM foods and hidden GM ingredients on food labels. If you have an iPhone, download the ShopNoGMO guide for free from the iTunes store. And to keep up with the latest news on GM food—including developments on alfalfa (used as animal feed), sugar beets, and salmon—visit responsibletechnology.org and gmwatch.org.

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Find inner balance

Gluten Free Vegan Organic Flavors Organic Stevia For more product information, visit www.naturalvitality.com Read the latest at www.organicconnectmag.com.

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GO GLUTEN FREE | BY MELISSA DIANE SMITH, continued For these reasons, the American Academy of Environmental Medicine and the AllergyKids Foundation recommend avoiding GMOs to protect against allergies. If you eat gluten free and would like to avoid GMOs, try these tips: Buy gluten-free food products that have the USDA Organic seal. The seal means that no genetically modified ingredients or derivatives were used in the manufacture of the product. One example: GORAW organic crackers and cookies by Freeland Foods, which have also been certified by the Gluten Free Certification Organization (GFCO).

Also look for gluten-free packaged foods that are Non-GMO Project Verified. Such products include EDWARD & SONS BROWN RICE SNAPS, ORGANIC SUNSHINE BURGERS, LUNDBERG FAMILY FARMS rices and rice pastas, LOTUS FOODS heirloom rices, and NUTIVA organic coconut, hemp seeds, flax seed, and chia seed

products. MARY’S GONE CRACKERS STICKS & TWIGS and RW GARCIA TORTILLA CHIPS are both Gluten-Free Certified by GFCO and Non-GMO Project Verified. To download a handy Non-GMO Shopping Guide, go to nongmoshoppingguide.com (see “Follow the Guide,” p. 32).

Avoid conventional forms of at-risk ingredients. Watch out for non-organic corn, soy, canola oil, cottonseed oil, and sugar from sugar beets. Either steer clear of foods with these ingredients or purchase products that have the Non-GMO Project Verified seal or organic forms of these ingredients. Also avoid conventional zucchini, yellow crookneck squash, and corn on the cob, all of which may be genetically modified.

When eating out, order food that’s cooked in olive oil. Stay away from anything made with vegetable oil, which usually means soybean, corn, canola, or cottonseed oils—common sources of GMOs.

CREAMY MACADAMIA VEGETABLE DIP SERVES 16

Most party dips are made with milk-based sour cream, yogurt, or cheese; or soy- or canola-based mayonnaise, which likely contain GMOs. This gluten-free dip avoids such GMO at-risk ingredients altogether.

1

Tbs. plus ½ tsp. organic extra virgin olive oil, divided 2 cloves garlic, minced 1 Tbs. fresh squeezed lemon juice 1 cup macadamia nuts (raw or gluten-free, dry roasted), divided ¼ cup finely chopped fresh organic spinach leaves, stems removed 1½ tsp. minced red onion 1½ tsp. chopped fresh celery leaves Unrefined sea salt, optional

1. Place 1 Tbs. olive oil, garlic, lemon juice, ¼ cup macadamia nuts, and 2 Tbs. water in blender. Grind, then purée until smooth. Add remaining macadamia nuts ¼ cup at a time.

Grind, then purée, adding more water as needed to create a creamy texture.

2. Pour purée into serving bowl, and mix in spinach leaves, red onion, celery leaves, and ½ tsp. olive oil until well distributed. Salt to taste, and serve with non-GMO gluten-free chips, flax crackers, or fresh veggie sticks.

PER SERVING: 70 CAL; 1 G PROT; 7 G TOTAL FAT (1 G SAT FAT); 1 G CARB; 0 MG CHOL; 1 MG SOD; 1 G FIBER; <1 G SUGARS * Recipe reprinted from the Going Against the Grain Group, 2011.

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We’re surrounded by toxins. They’re everywhere. In the things we eat and drink, and even the air we breathe. Some toxins are byproducts of industrialization, others occur naturally. The good news: our bodies have a variety of ways to deal with toxins. The bad news: the current load exceeds our body’s ability to adapt… and sooner or later everyone gets bit.

That’s where Flor-Essence comes in. It helps your body remove toxins more efficiently then it can on it’s own. The question is, does it really work? Well, we’ve sold millions of bottles in over 25 countries, received countless testimonials from satisfied customers worldwide, and Flor-Essence has been the top selling detox tea in North America for the past 10 years. Some people call it astonishing, we call it environmental m. anti-venom.

ORGANIC + SUSTAINABLE + VEGETARIAN 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU.

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

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NATURAL GOURMET | BY NEIL ZEVNIK

BANANA appeal Go beyond the banana split with our potassium-rich, heart-healthy recipes

BANANA TOFFEE CHOCOLATE BITES MAKES 24 PIECES

Keep these insanely good treats in your freezer to enjoy anytime, but be careful—they’re seriously addictive!

3 ripe large bananas 6 oz. bittersweet chocolate, chopped 4 oz. semisweet chocolate, chopped 1 Tbs. canola oil ½

cup toffee bits

1. Peel bananas, and cut into 1-inch slices (can also be cut into larger pieces). Place on baking sheet, and freeze 30 minutes.

2. Melt bittersweet and semisweet chocolates with oil in bowl over simmering water, stirring often. Remove from heat, and stir in toffee bits; allow to cool slightly.

3. Remove bananas from freezer. Dip each slice into chocolate mixture, allowing excess chocolate to drip off.

Return coated bananas to wax paper–lined baking sheet.

4. Return baking sheet to freezer for several hours, until bananas are frozen. Transfer frozen treats to airtight container, and keep in freezer until serving.

PER SERVING: 105 CAL; 1 G PROT; 6 G TOTAL FAT (3 G SAT FAT); 14 G CARB; 2 MG CHOL; 21 MG SOD; 1 G FIBER; 10 G SUGARS

IMAGINE YOURSELF in the Garden of Eden. You see Eve standing there uncomfortably beneath the broad-leafed greenery, and then you spy the sly serpent whispering into her ear, “Go ahead, taste it, it’s deliciousssss...” She hesitantly reaches up and plucks—a banana?

Some ancient texts suggest that the forbidden fruit was indeed a banana. And some historians claim it may very well be the oldest cultivated fruit in the world.

Though native to Southeast Asia, evidence suggests bananas were first tended in Papua New Guinea as many as 10,000 years ago. Their introduction to the New World, where they would eventually become a dominant commercial crop, was accomplished by Portuguese traders who brought them from Africa to Santo Domingo in the early 1500s.

Whether you enjoy your bananas in an elegant dessert or fried up with a goat stew, you’re getting a serious nutritional boost. Potassium and fiber are two nutrients here, but lesser lights include vitamins C and B6, calcium, and magnesium. The massive dose of potassium—467 mg in a single medium banana—combined with a nearly nonexistent 1 mg of sodium, helps prevent high blood pressure and atherosclerosis. It also contributes to bone health by improving the body’s ability to absorb calcium. And the 3 grams of dietary fiber make a substantial contribution to cardiovascular health.

The efficacy of bananas in protecting against stomach ulcers, promoting kidney health, and improving the digestive process has been unassailably demonstrated in numerous studies. And the fruit is popular with athletes, especially runners, as it provides an instant and substantial boost of energy; this is because no other fruit contains more digestible carbohydrates, which burn quickly and easily.

Despite their sturdy appearance, bananas are actually quite fragile. For this reason, they’re picked unripe for shipping, and often ripened with ethylene gas upon arriving at their destination. If you plan to consume your bananas right away, choose ones that are all yellow, with a few black speckles; if you don’t need them immediately, a green tinge is fine. Store bananas at room temperature—refrigeration will arrest the ripening process. If you need them ripened in a hurry, place bananas in a paper sack with an apple. Once ripe, bananas can be stored in the fridge for a few days; the skins will turn black, but the flesh will be just fine.

ROASTED BANANA BUCKWHEAT PANCAKES MAKES 12 3-INCH PANCAKES

1. Preheat oven to 375°F.

4. Spray large nonstick skillet with

2. Place unpeeled bananas on baking

Kids and adults will quickly devour these moist breakfast treats. Garnish with walnuts and fresh banana slices.

sheet. Roast in oven until blackened and soft, about 10 minutes. Cool until bananas can be handled. Slice peels open, and squeeze bananas into bowl. Reduce heat to 175°F to keep bananas warm.

canola oil cooking spray, and place skillet over medium heat. Make pancakes in batches, using scant ¼ cup batter for each pancake.

Transfer cooked pancakes to platter in oven as you go. Serve with warm maple syrup on side.

2 ripe medium bananas, unpeeled 2 large organic eggs 2 Tbs. canola oil ½

tsp. almond extract

1¼ cups organic 2% milk ¾

cup buckwheat pancake mix

Maple syrup, for drizzling

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3. Whisk together eggs, oil, and almond extract in medium bowl. Whisk in milk, then pancake mix, then bananas. Let batter sit at least 5 minutes.

PER SERVING: 88 CAL; 3 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 11 G CARB; 38 MG CHOL; 112 MG SOD; 1 G FIBER; 4 G SUGARS

April 2012

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3/1/12 11:44 AM

On sale exlusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market

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Potent vitamin C ester.

Fat-soluble form of vitamin C. Provides antioxidant protection.*

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BEAUTIFY ME Improves the look of skin, nails & hair.* Supports vitality in women.* 100% natural herbal supplement.

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INVIGORATING VANILLA ULTRA ENERGY SHAKE Low-fat, low-glycemic and gluten-free shake mix.

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3/1/12 10:28 AM

ACTIVIN速 PLUS GRAPE SEED EXTRACT 50 MG Where to find all of the great products seen in this magazine:

Powerful antioxidant protection* Promotes cardiovascular, skin and capillary health.* We Accept these Major Credit Cards:

www.akins.com

*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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Combines grape seed extract, resveratrol, bioflavonoids & green tea extract.

3/1/12 10:02 AM