Akins Healthy Edge Aug 2012 by HFAI

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August 2012

super herbs 8 restore balance and boost energy with these powerful adaptogens

acid test THE PH SOLUTION FOR DETOX AND WEIGHT LOSS

live longer

diet, suppleme nt, and lifestyle secrets p. 14

beneficial bacteria THE POWER OF PROBIOTICS

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Kama Raja Male response herb blend that supports healthy male performance.* Made from a blend of 100% Ayurvedic herbal extracts, including ashwagandha, shatavari, tribulus, ginger and more. Gluten Free.

Sea Essentials Sea Berry Liquid vital nutrients with coral calcium, cranberry juice concentrate, pau d'arco extract, sea vegetables, aloe vera leaf extract and organic silver. This nutrient rich formula supplies vitamins, amino acids, trace minerals & macro minerals. Natural Sea Berry ﬂavor. Gluten & Casein Free.

Body Crunch Whey Protein Crunchies Whey Protein Crunchies are a natural, delicious and crunchy way to add protein to your favorite foods. Try adding BodyCrunch to your morning oatmeal, yogurt, muﬃns, or even later in the day with your soup. This gluten free formula will help you keep your mind and body at its best. A rich source of BCAA’s, Glutamine & Calcium.

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R Raspberry Green Tea Calorie Burner Beverage A great addition to a healthy diet & eexercise program.* This zero calorie drink is designed for active people to enable them to achieve or maintain their ideal weight.* With Garcinia, green tea extract, yerba mate and more.

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Berry Bikram Balance Vitalize, energize & rejuvenate.* This vitality drink supplies the antioxidant power of 15+ servings of fruits & veggies in each scoop. Helps you regain or maintain maximum health.* Enhanced with herbs, spices, soluble ﬁber, enzymes & probiotics.

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Shampoo Wash This shampoo wash has a multitude of uses, from shampoo, body wash or hand wash to pet wash, laundry wash or dish soap. Chemical and fragrance free, you can use full strength or use as a concentrate mixed with water. May be used for all hair types and will not strip or dry hair or skin.

Acne Bar Grandma’s Acne Soap bar is not like common over-the-counter or prescription acne preparations that contain harsh chemicals. Grandma's goes straight to the heart of the problem by thoroughly removing impurities from deep within clogged pores where acne begins. This lye soap is formulated with soothing oatmeal and is available in a Normal Skin or Oily Skin formula.

It is not unusual to hear about magnesium associated with calcium. This is because 40% of the body’s magnesium content is in bones, and its role in supporting calcium MS, RD metabolism is well deﬁned. But magnesium does so much more. Magnesium is involved in over 300 biochemical reactions in the body, making it one important mineral! So what does magnesium do? It is essential for energy production in the body, but also acts to relax muscles. Magnesium plays an important role in regulating blood pressure and preventing blood clots. Recent research showed that for every 100 mg of magnesium consumed per day, the risk of ischemic stroke fell by 9%. Research also suggests that low magnesium intake can actually lead to increased risk of death from heart disease, so it is important for overall heart health. In addition to heart health, magnesium acts as an antioxidant, anti-inﬂammatory and immune support agent. Magnesium really is a miracle mineral.

Paragon Plus™ Magnesium Citrate/ Chelate e

Dr. Rose’s Remedies Developed by a veterinarian to treat her own n pets, this skin treatment combines classical knowledge with traditional Chinese herbology ogy and ingredients from nature. After years of research and success stories, Dr. Rose’s healing ng remedies are now here for you. Perfect for hot spots or other animal mal skin conditions.

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M support optimal muscle, nerve, and May bone health.* b S Supplies 200 mg magnesium from easily digested and assimilated citrate and rice d protein chelate. p

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August 2012

FEATURES

20 Balancing Act The Acid/Alkaline Diet Want to lose weight, rid your body of toxins, and even stave oﬀ conditions such as Alzheimer’s disease, osteoporosis, and rheumatoid arthritis? You might want to give the Acid/Alkaline Diet a try.

24 Herbal Superstars Our Top 8 Adaptogens for Optimum Health Prized throughout the world for their harmonizing eﬀects on the body, adaptogenic herbs have only recently begun to be appreciated in America. Find out how they can help you stay energized, manage stress, and feel great.

DEPARTMENTS

NEWS FLASH 6

VISION ESSENTIALS 18

NATURAL BEAUTY 32

The Latest Research: basic nutrients for exercise, meditation beneﬁts, and more.

Nutrients for Eye Health: Care for your eyes now, and see the diﬀerence as you age.

Smile Savers: Gum disease has been linked to everything from heart problems to diabetes to cancer, so taking care of your teeth is important—and these natural products can help.

SUPPLEMENT ADVISOR 10

KIDS HEALTH 19

The Power of Probiotics: Big health beneﬁts in tiny packages.

Back-to-School Basics: Tips for keeping young scholars happy and healthy.

HEALING EDGE 14

THYROID HEALTH 30

Longevity by Prevention: Key diet, supplement, and lifestyle strategies for living a longer, healthier life.

Hyperthyroidism and Hypothyroidism: Natural ways to support optimal health for this important gland.

EXPERT’S CORNER 16

IMMUNITY 31

Clean Machine: Nutrition advice from Tosca Reno, author of The Eat-Clean Diet.

Keys to Staying Well Year ’Round: Keep your immune system in tip-top shape.

GO GLUTEN FREE 34 Label Lore: What the FDA’s new labeling guidelines mean for consumers. Plus, a delicious gluten-free pancake recipe.

NATURAL GOURMET 36 Light and Bright: Summer squash can add a colorful burst of health to almost any seasonal meal.

August 2012

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LET TER FROM THE EDITOR

Healthful Balance

Editorial Director Nicole Brechka Art Director Judith Nesnadny

When you think about it, maintaining balance is one of the most important things we can do to improve the quality of our lives. Whether its balancing our time (work life vs. home life), our money (income vs. expenses), or even our diets (fruits & veggies vs. one more piece of cake), keeping the competing aspects of our lives in proper proportion is a key to health and harmony. That’s why this issue of The Healthy Edge is devoted to balance. For instance, did you know that maintaining your body’s pH balance—the relative proportion between acid and alkali—can help you lose weight, stay sharp, and maybe even avoid major chronic diseases? See “Balancing Act” (p. 20) to find out more. Then check out our rundown of nature’s most potent adaptogens, herbs that help the body adapt to stresses and—you guessed it—maintain balance (“Herbal Superstars,” p. 24). From ashwagandha to rhodiola, these beneficial botanicals can play an important role in health maintenance and disease prevention. And finally, keeping the proper balance of bacteria in the gut is vital for optimal immune and digestive health. Find out how in “The Power of Probiotics” (p. 10). We hope these articles and more in this issue can help you in your daily quest for balance. Enjoy! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Executive Editor Jerry Shaver Copy Editor Ann 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. 7. 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.

August 2012

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Helping you

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NEWSflash EXERCISE SUPPORT

BASIC NUTRIENTS FOR ...

B Y VERA TWEED B Y VERA TWEED

as the number of supplements that claim to boost exercise performance left you confused? Here are some basics to help you maximize the beneﬁts.

PROTEIN FOR MUSCLE RECOVERY Strength training that fatigues muscles breaks down tissue, and during the recovery phase, muscle cells use protein for repair and growth—that’s how they get stronger and bigger. Whey protein is absorbed more quickly than any other type, but the best way to use it may depend on your age. Studies of men in their early 70s, published in the British Journal of Nutrition, found that 40 grams of whey protein after strength training was the optimum amount. Younger people, however, beneﬁtted most from 20 grams. Research presented at the Experimental Biology 2012 conference found that about 19 grams of a protein combination—25 percent whey, 25 percent soy, and 50 percent casein—delivered optimum nutrition to muscles for a longer period of time.

ELECTROLYTES WHEN YOU SWEAT Electrical impulses occur naturally in the human body and regulate functions such as muscle contractions and hydration. Electrolytes—including potassium, sodium, calcium, and magnesium—are nutrients that support healthy electrical charge and are lost through sweat during exercise. Replacing them is important anytime you sweat, particularly if you exercise for an hour or more. Health food stores carry electrolyte powders and tablets that can be mixed with water, and these usually contain very few calories—unlike sugary sports drinks.

ANTIOXIDANTS TO REDUCE DAMAGE The physical stress of exercise generates a by-product of free radicals—damaged molecules that are also referred to as oxidation. Antioxidants such as vitamin C help counteract the stress and reduce damage.

EXTRA BENEFITS FROM FISH OIL Women in their 60s who do weight training gain more strength if they take two grams daily of ﬁsh oil, according to a study published in The American Journal of Clinical Nutrition. The beneﬁt was observed after a three-month exercise and supplement program.

August 2012

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NEWSflash DOGS THRIVE ON FRESH FOOD “We know that eating fewer processed foods for ourselves is a better choice, and it’s the same for our pets,” says Rick Woodford, author of Feed Your Best Friend Better: Easy, Nutritious Meals and Treats for Dogs. But there are a few caveats: Chocolate, onions, grapes, and raisins are toxic for dogs; salt and pepper are irritants; and cooking with oils or other added fats can upset dogs’ digestive systems. To add a boost of nutrition and antioxidants to your dog’s diet, Woodford recommends slowly introducing carrots, apples, and green beans as treats, starting with teaspoons or tablespoons, rather than handfuls. Eggs are a good choice—cooked without added fat, salt, or pepper— as a replacement for some regular dog food. Woodford recommends one-quarter of an egg for each 10 lbs. of your dog’s weight, for example: one-half egg for a 20-lb. dog or 1 egg for a 40-lb. dog. For more, visit www.dogfooddude.com.

meditate on this Meditation couldn’t be hotter. There are hundreds of books, CDs, DVDs, seminars, and classes that tout impressive benefits—from weight loss to happiness. This ancient practice has never been more popular. With all the buzz, you might have asked yourself: What exactly is meditation? If you’ve never tried it, the concept can be difficult to wrap your head around. First of all, there are plenty of general misconceptions about meditation. Many people shy away from it or think that it can’t work for them. They see meditation as something exclusive to a particular religion or New Age practice. The opposite is actually true—meditation is nothing more than a simple exercise that anyone can do. Although many experience benefits of a spiritual nature, meditation in itself, isn’t a spiritual practice. It’s merely a simple technique that involves breathing and quieting the mind. Research has shown that meditation can improve health in multiple ways, including lowering blood pressure and reducing stress. Dr. Eliaz’s next “The health benefits that meditation can provide are meditation retreat numerous, but most often they’re marked by a greater mental is scheduled for and emotional stability, and a balancing and strengthening of our September 29–30 physical energy,” says Isaac Eliaz, MD, a holistically oriented doctor at his Amitabha and world-renowned expert on meditation. Medical Clinic and A great way to learn about meditation is at a retreat, says Eliaz. Healing Center, It allows you to immerse yourself in meditation and learn how located in Santa to integrate it into your life. People who have attended retreats Rosa, Calif. For describe the experience as relaxing, healing, educational, and even more information, life changing. These retreats are also great for those who already visit betterhealthmeditate and want to enhance and strengthen their practice. publishing.com or Eliaz hosts two such retreats per year, focusing on a simple call 707-483-2334. form of meditation that, he says, has profound results. Natural To learn more therapies, including detoxifying herbs and foods, are also part of about Dr. Eliaz, the retreat and help gently bring the body into balance. visit dreliaz.org. —Nicole Brechka Patients come from all over to see Isaac Eliaz, MD (pictured here) at his clinic in Santa Rosa, Calif., where he uses meditation, along with innovative natural therapies, to treat all forms and stages of cancer.

RESVERATROL HEALS THE HEART In Spain, researchers tested a grape extract rich in resveratrol on 75 people with heart disease who were taking statins. The study, published in The American Journal of Cardiology, found that during a year of daily use, resveratrol lowered inflammation by 26 percent, a significant amount that helps to prevent worsening of cardiovascular problems. In contrast, a placebo and a grape supplement without resveratrol did not reduce inflammation. Other research has found that resveratrol may also protect against cancer, Alzheimer’s disease, and diabetes.

August 2012

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6/28/12 3:31 PM

Call us for your Free Figure Plan Guide!

For more information about Almased速, call toll-free 1-877-ALMASED (1-877-256-2733) or visit www.almased.com. Look for Almased in health food stores. You can also pick up your free Figure Plan Guide there, or download it from our website.

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5/16/12 1:35 PM

SUPPLEMENT ADVISOR | BY JACK CHALLEM

the power of PROBIOTICS Learn why these friendly bugs are vital for immunity and more THE BASICS: Your digestive tract contains more than 500 different types of bacteria and an estimated 100 trillion individual bacteria, most of which are beneficial. In fact, you have 10 times more bacteria in your gastrointestinal tract than you have cells in your entire body. Probiotic supplements contain some of these bacterial species and can provide many health benefits. ALIAS: The term probiotics is a general one. The names of specific intestinal bacteria can be confusing because there are so many different types. For example, lactobacillus refers to a genus of bacteria that consists of many species, including L. acidophilus, L. rhamnosus, and L. casei. Some species, such as L. casei, have subspecies, such as L. casei GG. There’s more—all bacteria have two names, such as Bifidobacteria bifidum; the first represents the genus, and the second identifies the species. The names are usually abbreviated, such as B. bifidum. HOW PROBIOTICS WORK: Intestinal bacteria contribute to our health in numerous ways, and probiotic supplements support these functions. They help us digest food and also make small amounts of some vitamins. They protect against infectious bacteria, in large part by crowding them out. Intestinal bacteria secrete peptides (protein-like substances) that help maintain our immune activity and defenses against a wide range of threats.

HEALTH BENEFITS: Probiotics have many different health benefits. • Antibiotic-related diarrhea. At one time or another, nearly everyone takes antibiotic drugs to fight bacterial infections. However, antibiotics kill both pathogens and friendly intestinal bacteria. The consequence is what doctors call a “microbial vacuum,” which is sometimes filled by opportunistic diseasecausing bacteria, such as Clostridium difficile. C. diff, as it is commonly known, can lead to a secondary infection and diarrhea. Probiotic supplements are essential for fighting C. diff and restoring normal gut health. Start taking probiotics with antibiotics—the probiotics will not interfere with antibiotics, but they will lessen their undesirable effects. It’s important to continue taking probiotic supplements for at least a month after stopping antibiotics. The reason is that the “dysbiosis” caused by antibiotics can linger for years and set the stage for local and systemic candida yeast infections. • Infectious diarrhea. So-called stomach flus and cases of food poisoning are often caused by infectious bacteria. Probiotics can help in infants, children, and adults because these good bacteria secrete their own types of antibiotics, which fight infection-causing germs. In an analysis of nine studies, Cornelius W. Van Niel, MD, of the University of Washington, Seattle, found that treatments with lactobacillus probiotics led to faster recovery from gastrointestinal tract infections.

RESOLVING A COMMON FEMALE PROBLEM Six months ago, Annette took an antibiotic for a gingival infection. Since then, she had been experiencing recurrent vaginitis. Over-thecounter antifungal products provided brief help, but they were relatively expensive and did not completely resolve the problem. Annette decided to try a more natural approach. She began eating more fermented foods, including unsweetened live-culture yogurt and miso soup. She also started taking supplements containing Saccharomyces boulardii, a species of beneﬁcial yeast. After two weeks, her symptoms resolved.

August 2012

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SUPPLEMENT ADVISOR | BY JACK CHALLEM, continued ESSENTIAL FORMULAS DR. OHHIRA’S PROBIOTICS ORIGINAL FORMULA This formula combines ancient Japanese fermentation with modern technology, resulting in a complete probiotic system rich in prebiotics, enzymes, micronutrients, and organic acids for a healthy digestive pH.

• Irritable bowel syndrome. Pathogenic bacteria can cause inflammation, damage the gut wall, and may even contribute to irritable bowel syndrome, food allergies, gluten intolerance, and the use of antibiotics. Probiotics containing L. plantarum can help control irritable bowel syndrome and reduce symptoms such as abdominal pain, bloating, constipation, and flatulence. • Vaginal infections. Candida albicans, a type of yeast, can cause vaginal and systemic infections. Probiotics containing a different type of yeast, Saccharomyces boulardii, can often eliminate vaginitis and candida infections. Probiotic capsules, live-culture yogurt, and even probiotic suppositories have yielded benefits, according to several studies. In addition, several species of bacterial probiotics, including L. acidophilus, L. rhamnosus, and L. fermentum are known to help control candida infections. BACKGROUND CHECK: Almost every cultural group on Earth eats probiotic foods. Germans eat sauerkraut, Japanese enjoy miso and natto, and Koreans eat kimchee. There’s also live-culture yogurt and kefir.

JARROW FORMULAS SACCHAROMYCES BOULARDII + MOS Saccharomyces Boulardii is a probiotic yeast that survives the stomach acid and ﬂourishes in the digestive tract. It promotes the health of digestive tract and enhances immune function.

GLEANINGS: A recent study published in the journal Nature found that probiotics typical of those in the guts of people reduced the risk of type 1 (insulin-dependent) diabetes in laboratory mice. Animals without gut bacteria were far more likely to develop type 1 diabetes. HEADS UP: Gerhard Pulverer, MD, of the University of Cologne, Germany, discovered that specific types of intestinal bacteria secrete peptides that help maintain normal immunity. Ironically, antibiotics can disrupt the activity of these beneficial bacteria, but probiotics can reactivate production of many different immune compounds that fight infections and might even protect against colon and breast cancers. WHAT YOU SHOULD TAKE: Probiotic supplements may contain one or several species of beneficial bacteria. Product potency—that is, the number of bacteria per capsule—is based on the day of manufacture. Opt for fresh products and keep them refrigerated to maintain potency. And take probiotics at the end of a meal to buffer the bacteria-killing effects of stomach acid.

RAINBOW LIGHT PROBIOLICIOUS GUMMIES This shelf-stable prebiotic and probiotic gummy is packed with 1 billion CFU Lactobacillus sporogenes, a multifunction probiotic organism. This great tasting, gluten free cranberry gummy is perfect for ages 4 and above.

PARAGON PLUS DOPHILUS-8 This combination of 8 different species of beneficial bacteria helps support intestinal health and immune system function. The enteric coated formula delivers the probiotics directly to the intestinal tract for maximum benefits.

CHILLED STRAWBERRY SOUP SERVES 6 This dessert is simply outstanding—and also quite healthful. The yogurt is loaded with probotics to help keep your gut healthy and your digestive processes running smoothly. The raw honey hasn’t been heated, so its natural enzymes are intact. And you even get bonus health points for the resveratrol in the wine, a powerful antioxidant and antiaging compound. Enjoy!. 1½ cups cold water

1. Measure water and wine into container, and add 4 ice cubes to

cup dry red wine (such as Merlot)

chill. Set aside.

cups fresh organic strawberries, stemmed, plus extra for garnish*

cup raw honey

cup plain yogurt

tsp. ground cardamom

Mint leaves for garnish, optional

2. Rinse berries, drain well, and pour into blender or food processor. Blend or process until very smooth. Add the honey and yogurt, and pulse until well incorporated. Pour strawberry mixture into a serving bowl.

3. Gently whisk in the water/wine mixture, straining discarding ice cubes. Stir in cardamom. Serve very cold, garnished with fresh strawberries and/or mint leaves. PER SERVING: 81 CAL; 1 G PROT; 1 G TOTAL FAT (<1 G SAT FAT); 17 G CARB; 3 MG CHOL; 11 MG SOD; 1 G FIBER; 15 G SUGARS

August 2012

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6/28/12 9:52 AM

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5/16/12 1:44 PM

HEALING EDGE | BY JONNY BOWDEN, PHD, CNS

LONGEVITY by prevention Foods, supplements, and lifestyle strategies for living a longer, healthier life IN MY BOOK, The Most Effective Ways to Live Longer, I outline what I call the 7x3 Matrix of Healthy Aging. There are three categories—food, supplements, and lifestyle—each of which contain seven simple strategies. I consider these to be the most effective things you can do for prevention of chronic and debilitating disease, the best strategies for creating a long and healthy life, and the best program I can think of for staying out of the doctor’s office. Here are some of the highlights:

FOOD: 1. Drink green tea: Green tea contains compounds that have been found to reduce the risk of several types of cancer as well as heart disease. It may also protect against Alzheimer’s disease. 2. Eat nuts: Some of the largest and most important long-term studies of diet and health have shown a consistent 30–50 percent lower risk of heart attacks or heart disease associated with eating nuts several times each week. 3. Eat beans: Beans are the cornerstone of every one of the diets in the so-called Blue Zones, areas around the world where people live the longest and stay the healthiest. Beans reduce the risk of cancer, heart disease, and diabetes. 4. Eat fish: Cold-water fatty fish, such as (wild) salmon, sardines, mackerel, and herring contain omega-3 fats that protect the brain and the heart, improve mood, and lower blood pressure and triglycerides. (I get fresh fish direct form Alaska from a wonderful company called Vital Choice.) 5. Eat more produce: Your grandmother was right. Fruits and vegetables offer more preventive power than any other foods on the entire planet. Forget five a day—go for nine servings a day. You can do it! 14

SUPPLEMENTS: 1. Omega-3 fatty acids: This is the one supplement I wouldn’t go without, no matter what. Omega-3 fatty acids, found in fish and in flax, protect both the brain and the heart. EPA and DHA, the two fatty acids found in fish oil, are the most important for human health, but ALA, the omega-3 fatty acid found in flaxseed, also has value. All three are highly antiinflammatory. (Note: if you’re a vegetarian and take only flaxseed oil, make sure to take at least 2 tablespoons a day.) 2. Selenium: Selenium might just be the most important mineral that you’ve never heard of. It’s critically important for the immune system. Mortality rates are significantly higher in individuals with low selenium levels. It also has anticancer activity. 3. Vitamin D: It’s impossible to overstate how important this vitamin is. The Physicians’ Desk Reference sums it up best: “Studies have indicated that vitamin D may play beneficial roles in a wide range of disease and disorders, including osteoporosis, cancer, multiple sclerosis, heart disease, psoriasis, and Alzheimer’s disease.” A 2008 study showed that people with low levels of vitamin D are significantly more likely to die for any reason than people with higher levels.

LIFESTYLE: 1. Walk 30 minutes a day: Walking has been shown to grow new brain cells in both animals and human beings; it’s the perfect natural antidepressant and mood elevator. The American Cancer Society even states that walking can reduce cancer risk. Walking is good for the heart, the lungs, the brain, and the soul. And while you’re at it, train with weights twice a week. 2. Reduce stress: Stress shortens life and contributes to every major disease, either

making it worse or lengthening recovery time. It also shrinks an important part of the brain called the hippocampus. You can reduce stress with meditation or you can do it with deep-breathing exercises. Breathing deeply gets oxygen to the brain, calms the mind and the soul, lowers stress hormones, and is incompatible with anger and other destructive emotions. 3. Connect with others: More than food, supplements, exercise, or virtually any other strategy I can think of, connecting with others is the single most important thing you can possibly do if you want to improve both the length and the quality of your life. In the end, prevention is really a numbers game. It’s about decreasing the odds of bad outcomes while simultaneously increasing the odds of good ones. If you follow the simple, easy strategies outlined above, your odds of staying healthy will be enormously increased. I’m betting on it.

August 2012

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EXPERT’S CORNER | BY TRACY RUBERT

CLEAN machine Learn the secret of lasting weight loss and vibrant health from Tosca Reno, author of The Eat-Clean Diet

Q&A

A DECADE AGO, Tosca Reno found herself weighing just over 200 pounds and “seriously unhappy.” She knew she had to change her life. After years of yo-yo dieting, she began “eating clean” and working out. Her positive changes, which also included getting out of a bad marriage and going back to school, snowballed. She soon found herself posing as a cover girl and swimsuit model for fitness magazines—at age 41, no less—and writing a regular column in Oxygen magazine. Because so many people wrote to her asking how she accomplished her amazing transformation, she decided to write a book. The Eat-Clean Diet attracted a celebrity following and coverage by The Washington Post, the New York Daily News, and USA Today. Reno followed the success of that book with five more, including The Eat-Clean Diet Cookbook and The Eat-Clean Diet Workout. Here, she shares wisdom and tips for sensible weight loss and glowing good health.

Q: What motivates you? A: My kids. They were the whole reason I started this journey. I was walking up the stairs in my house and I was completely breathless. It was embarrassing and scary. I decided in that instant that something had to be done. I want to see every first date, every graduation, every wedding, every grandchild. Q: How do your start your day? A: I have coffee with my husband in bed while watching the morning news. Three or four mornings a week I will hop on the treadmill or take the dogs for a run to get in some cardio.

Q: How and when did you discover eating clean? A: In 2001, Robert Kennedy, a mainstay in the bodybuilding world, offered me a challenge to compete in a bodybuilding competition. I was terrified by this idea, but decided to give it a shot. He told me eating clean and weight training were the secrets to attaining the fantastic shapes that grace the stage at these competitions. It was so easy and effective that I continued to eat clean after the competition in order to maintain my new physique.

Q: What are the most important foods we should include in our diets for healthful aging? A: I would love to tell you that there is a magic ingredient out there what will do it all, but there isn’t. It’s all about variety. I can definitely tell you what to avoid—sugar, fat, and chemical-laden foods. These will cause a huge toxin buildup in your body leading to premature aging. Drink water, eat flax and an tons of veggies and fruit to increase your antioxidant load—the more diverse y and natural, the better! a

Q: What is the best way to deal with cravings? A: Cravings are nasty little things! I used to crave peanut butter and ice cream before I started eating clean. The key is to avoid feeling deprived. Eating every two to three hours will satisfy hunger and stabilize your blood sugar levels. Drinking plenty of water is also important for battling cravings.

Q: What are some tips for dealing with kids who beg for sodas and sugary cereals and snacks?

Q: What’s your favorite way to unwind? A: Reading a book in the sunshine with no cell phone, no computer, no TV, nothing!

A: Tough love, moms and dads! Empty all the crap from your cupboards. Take advantage of this lifestyle change as a time to teach to your kids what healthy food is all about. Take your kids to the store and allow them to choose a new veggie or fruit to try each week so they feel they are part of the change.

Q: What’s your favorite guilty pleasure? A: It’s really a tie between dark chocolate and red wine!

Q: What is some advice for very overweight people who want to begin exercising?

Q: What’s your best piece of health advice? A: A lifestyle change is a process. It took me a couple of years to get it all sorted out. Be gentle with yourself. You are a wonderful person who deserves this change. Now do it!

A: Talk to your doctor first. Once you get the stamp of approval, start slow and light. It’s easy to overdo it in the beginning when things are new and fresh. The muscle pain experienced after a hard workout can be a shock and discourage you from coming back. But eventually you’ll learn to love the “sweet pain” of a good workout!

August 2012

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Vision Essentials BY SALLY KARLOVITZ, CN CATARACTS AND AGE-RELATED macular degeneration (AMD) are the two leading causes of blindness and visual impairment among millions of aging Americans. Fortunately, research has shown us that nutrition can impact these conditions as well as the overall health of our eyes. Here are some of the key nutrients and herbs that can help keep your eyes seeing their best.

ANTIOXIDANT NUTRIENTS Vitamin C, vitamin E, and selenium are antioxidants that play a role in vision protection. Vitamin C is of particular importance. The eyes require more vitamin C than almost any other part of the body. It is the major antioxidant in the lens of the eye. One study found that people consuming plenty of vitamins A, C, and E, by eating fruits and vegetables or by taking a supplement, decreased their risk for developing cataracts by 37 percent.

CAROTENES Lutein is a natural carotene found in green leafy vegetables such as spinach and kale. This antioxidant is concentrated in the macula of the eyes. Studies showed that people who supplemented with lutein had a 57 percent lower risk of macular degeneration. Beta carotene, a common carotene found in sweet potatoes and carrots, converts to vitamin A in the body and is essential for healthy eyes.

HERBS One of the most well-known herbs for the eyes is bilberry, a cousin to the American blueberry. Bilberries and blueberries are rich in anthocyanins—plant compounds that strengthen the walls of the small capillaries leading into the eye—that promote healthy circulation and that act as antioxidants to protect against free radical dam-

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August 2012

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Back to School Basics for Healthy Kids BY SALLY KARLOVITZ, CN IT’S BACK TO SCHOOL time, which means it’s time to bolster your kids immune defenses! After all, if they get sick, odds are you will too, which may lead to lost work time and higher health care costs. START BY LOOKING AT YOUR CHILDREN’S DIET. Make sure a healthy breakfast is eaten every day. If time is an issue, mix up a shake with a green foods powder, or choose a nutritious fruit and nut bar to eat on the go. Make sure plenty of healthy snacks are available at home, including fresh fruits and vegetables. And watch out if they eat a lot of sugary foods! Excess sugar can weaken the immune system, making a child more susceptible to infection. ADD A DAILY HIGH-QUALITY MULTIVITAMIN. This ensures the basic nutrient requirements needed by growing children are met. Look for natural supplements that do not contain the artificial colors, flavors, or sweeteners that you’ll find in a lot of well-known children’s cartoon vitamins. To protect and enhance the immune system, ADD NUTRIENTS THAT SUPPORT THE BODY’S NATURAL DEFENSE SYSTEMS. Taking extra vitamin C as an immune supportive substance is beneficial. If your child is frequently sick or if you want to give your child additional protection during cold and flu season, use natural immune support herbs such as elderberry and Echinacea. Probiotics taken every day are another good way to maintain immune health. So keep your child healthy this year with good food choices and nutritional supplements that give your child the best chance to experience great health now and throughout the entire school year.

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The Healthy Edge

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BALANCING C T B Y LIS A TU RN ER

IET ID-ALKALINE D C A E H T H IT W GREAT GHT, AND FEEL EI W SE LO S, IN REMOVE TOX

August 2012

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Feeling fatigued, foggy, and fat? You may be on an acid trip— a condition in which the body’s pH becomes chronically imbalanced. Over time, an acid condition can lead to chronic fatigue, foggy thinking, weight gain, and digestive disturbances, says Michelle Schoffro Cook, DNM, DAC, CNC, author of The Ultimate pH Solution. A number of studies also suggest that acid imbalances can lead to more serious illnesses, including Alzheimer’s disease, osteoporosis, kidney disease, joint inflammation, and rheumatoid arthritis. Some research also points to acidosis as a factor in the development of cancer. An acid condition, or acid imbalance, means that the blood and cellular fluids in the body have an acidic pH (the relative proportion of acid to alkaline) without enough alkaline compounds to balance them. The body’s pH is measured on a scale of 1 (highly acid) to 14 (highly alkaline), with 7 being neutral, says Christopher Vasey, ND, author of The Acid Alkaline Diet. The blood’s optimal pH level is slightly alkaline, from 7.2 to 7.4. If that narrow range drops by even 0.2, the body tries to neutralize the excess acid, buffering it with alkaline minerals. These minerals—which include calcium, magnesium, manganese, iron, potassium, and the like—are extracted from the foods we eat and carried in the blood. But if the blood contains insufficient acid-buffering minerals, the body will draw on reserves from the bones or other tissue, including the liver and the heart. That’s not to say that acid foods are bad; we need both acid and alkaline for the body to stay in balance, says Cook. The problem is, the typical American diet is oversaturated with acid-forming foods, especially animal products, sugar, coffee, processed foods, and fast foods. Even a “healthy” meal—say, whole-wheat bread, chicken breast, and low-fat cheese—can be more acid forming than alkaline.

A food is considered to be alkaline if it contains a high quantity of alkaline-forming minerals relative to acid-forming minerals such as phosphorous, copper, and sulfur, says Vasey. Dark leafy greens, for example, are quite high in calcium and magnesium, so they’re considered alkaline; sodas are high in phosphorus, so they’re considered acidic.

Kick Acid. If you think you may have an acid condition, you can check your balance with pH test strips from most health food stores. Measure the pH of your urine over the course of the day, starting first thing in the morning and measuring each time you go to the bathroom. Chart your results, and calculate the average for each day, and then again at the end of a week. Ideally, you’ll average about 7, the optimal pH of urine, but a slightly more acid measure—between 6.5 and 7—is normal. If your urine’s pH is lower than 6 over the course of a week, it’s time to kick acid. Start with these simple steps: BREATHE DEEPLY. In the body, oxygen is alkalizing, and carbon dioxide is acidic. Normally, the two are balanced. But when you’re stressed, your breathing becomes shallow, oxygen intake is reduced, carbon dioxide builds up, and your pH

shifts to acid. Deep breathing is key for reducing stress, increasing oxygen to the cells, and releasing carbon dioxide. Yoga can teach you to breathe more fully; or spend 30 minutes a day in meditation, taking slow, deep breaths. SKIP THE DRIVE-THRU. Fast foods are usually made up of extremely acidic ingredients—meat, saturated fat, white flour, sugar, corn, potatoes, dairy, and sodas. The same goes for processed foods such as chips, cookies, crackers, cake, donuts, and other products that are fried, or made with sugar, flour, and dairy. Better options: salad bars, or a selection of cooked vegetables and lentils from a natural foods market deli. And definitely lay off the soda; stick to water for a more alkalizing beverage.

LIMIT THE SWEET STUFF. Even natural sweeteners such as honey are high in acid, as are most fruits (with the exception of sour cherries, watermelon, and coconut). Certain foods that contain a fair amount of acid—including tomatoes, lemons, and sweet fruits—are classified as weak-acid foods, and may become alkaline in the body depending on a person’s ability to process the acids in those foods to make them alkaline.

The Healthy Edge

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BALANCING ACT CONT. GO VEG. In general, vegetables tend to be more alkaline than animal products, and beans are a lower-acid protein choice than meat. Grains and nuts will vary in acidalkaline levels, but they usually fall around the middle of the spectrum. And green foods—especially leafy greens such as kale, collards, and spinach—are so alkalizing that they really should be eaten at every meal.

PRACTICE GOOD, CLEAN LIVING. It probably comes as no shock to most, but both pharmaceutical and recreational drugs are highly acid forming. Unsurprisingly, so are tobacco, beer, wine, hard liquor, and caffeine. To quickly reduce the amount of acid present in your diet, kick the hard stuff and swap coffee for green tea. And include plenty of movement, especially outdoors: A brisk walk, or any kind of exercise that increases respiration will also oxygenate the blood and make the body more alkaline.

KALE, GOJI, AND AVOCADO SALAD WITH KUMQUATPOMEGRANATE DRESSING SERVES 4

¼ cup dried goji berries 1 large bunch kale 7 kumquats 2 tsp. pomegranate molasses or 100% pomegranate concentrate 1 small orange, juiced 2 Tbs. grape seed or olive oil ½ cup chopped macadamia nuts 1 small avocado, cubed . Combine goji berries and just enough

Finally, it’s important to remember that what you’re really striving for is balance. Sure, you may need to cut down on the acid, but that doesn’t mean that all acidic foods are bad. Plenty of good-for-you options such as beans, nuts, fruits, and whole grains fall into the acid category. That doesn’t mean that you should cut them out of your diet—just that you should balance them out with alkaline foods. In general, a 70-to-30 ratio of alkaline-to-acid foods is best for most people. Just be sure to spend the acid portion of your diet on nutrient-dense choices such as beans, nuts, and fruit—not on cheeseburgers and French fries—and you’ll find yourself back in balance in no time.

BALANCED DIET Kick acid, and stick to more alkaline selections, and you’ll balance your body in as little as two weeks. For the fastest balancing act, eat plenty of vegetables, minimize your intake of animal protein, and give up coffee, flour, and added sweeteners. Follow this eating chart to get you started:

INDULGE IN

USE IN MODERATION

AVOID

Leafy greens Avocado Celery Cauliflower Asparagus Artichokes Onions and leeks Green beans Beets Cucumber Broccoli Lentils Almonds Quinoa Buckwheat Pumpkin seeds Olive oil Flax oil

Black beans Chickpeas Most fruit Brazil nuts Walnuts Hazelnuts Sunflower seeds Dates Nectarines Plums

Meat Dairy Eggs White flour Sugar, honey, and refined sweeteners Saturated fat Peanuts Mayonnaise Safflower, corn, and other refined vegetable oils Chocolate Coffee and black tea Alcohol Soft drinks Processed and fast foods

Brazil nuts

hot water to cover in small bowl. Let stand 15 minutes to soften. Drain well, pat dry, and set aside. (Note: If goji berries are already soft, skip this step.) . Remove stems and center ribs from kale. Chop leaves into small pieces, and place in large salad bowl. Combine kumquats, molasses, orange juice, and oil in blender. Purée until smooth, but small bits of kumquat remain visible. Season with salt and white pepper to taste. . Pour dressing over kale leaves and mix well. Add goji berries, macadamia nuts, and avocado cubes, and serve immediately. PER SERVING: 350 CAL; 8 G PROT; 25 G TOTAL FAT (3 G SAT FAT); 28 G CARB; 0 MG CHOL; 66 MG SOD; 9 G FIBER; 8 G SUGARS

August 2012

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5/22/12 9:30 AM

HERBAL SUPERSTARS ADAPTOGENIC HERBS ARE PRIZED IN OTHER COUNTRIES FOR THEIR HARMONIZING EFFECT ON THE BODY—NOW IT’S YOUR TURN TO EXPERIENCE THEIR TRUE MEDICINAL MAGIC

BY KARTA PURKH SINGH KHALSA, CN, AHG PHOTOGRAPHY BY JACQUELINE HOPKINS FOOD STYLING BY FRANK P. MELODIA PROP STYLING BY KAREN QUATSOE

August 2012

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ARE YOU MAKING IT THROUGH EACH DAY FEELING BALANCED, ALERT, AND ENERGIZED, WITH NO ANXIETY, FATIGUE, OR UNWANTED SYMPTOMS? A pretty tall order, sure, but certain herbal supplements can introduce you to a life of balance and serenity that you may be missing. Adaptogens are stars of the botanical world—plants and herbs that build lifelong stamina and strong immunity. They could be the single biggest diﬀerence between how we Americans handle our lifetime health plan and how people on nearly every other continent handle theirs. They use ’em, and we don’t. “I consider adaptogens to be among the most important class of herbs for general health purposes,” says Roy Upton, executive director of the American Herbal Pharmacopoeia. “In the West, we tend to wait until we are sick to take something, whereas in the East, they have learned that it is more important to utilize herbs to stay healthy and promote longevity.” Here’s an introduction to some of the most popular adaptogenic herbs.

ASHWAGANDHA

ASTRAGALUS

HELPS WITH WEAKNESS, LIBIDO, AND OVERALL HEALTH

HELPS WITH IMMUNITY, DIGESTION, FATIGUE, COLDS, AND FLU

“Ashwagandha is regarded by Ayurvedic doctors as the single most important and valuable herb for both men and women in the Materia Medica of thousands of herbs,” says Michael Tierra, founder of the American Herbalists Guild. He recommends it for all weakness and deficiency conditions, as well as for boosting libido. “By building health overall, it builds sexual energy and this is noticeable after three or four days of regular usage,” he says. “In my practice, I find it gives people a healthy separation from their daily dramas,” adds Rob Talbert, an instructor at the California College of Ayurveda in Long Beach, Calif. DOSAGE: Take 2 grams per day.

Astragalus is used in traditional Chinese medicine for fatigue, poor appetite, and diarrhea. “It moves the vital energy upward, and strengthens the lungs and digestive system,” says Alan Tillotson, PhD, LAc, RH, author of The One Earth Herbal Sourcebook. “I use astragalus as a tonic to strengthen the immune system to resist infection,” says Steven Horne, RH. Tierra agrees. For cold and flu prevention, he recommends Planetary Herbals Astragalus Jade Screen formula. “During this past year’s cold-and-flu season, my students, patients, and friends were taking it daily, and not a one contracted a cold or flu,” he says. DOSAGE: Take 9–30 grams daily.

The Healthy Edge

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HERBAL SUPERSTARS CONT.

CHINESE SCHISANDRA BERRY

CORDYCEPS

HELPS WITH STRESS AND OVERALL HEALTH, INCLUDING IMMUNITY AND ENERGY

HELPS WITH COUGH AND WHEEZING, IMPOTENCE, AND CHRONIC RESPIRATORY WEAKNESS

Chinese schisandra berry contains all five “flavors” of herbal pharmacy, meaning it has wide-ranging benefits. “Most herbs have one taste, a few have two, and rare is a three-taste herb, explains Prashanti de Jager, a California herbalist and founder of Organic India. “Schisandra is one of a handful of five-taste herbs.” Considered one of the most important of the adaptogenic tonics of Chinese medicine, schisandra has a specific and powerful ability to support the adrenals, lessening the negative effects that stress can have on the body. It also benefits the liver. DOSAGE: The TCM dose is 10 grams per day.

Cordyceps is a strikingly unusual substance. It’s actually a fungus that grows on moth larvae, but most modern cordyceps is from mycelium grown in a controlled environment on a vegetable base, making the medicine much more accessible and economical. It is often used for chronic cough and wheezing, and impotence from coldness and low metabolism. “Because it tonifies yin and yang, it is very safe, and can be taken over a long period of time,” says Horne. “I use it with clients who have any kind of chronic respiratory condition—COPD, asthma, and catching colds easily.” DOSAGE: Take 4–12 grams per day.

GINSENG

HOLY BASIL

HELPS WITH ENERGY, WEAKNESS, AND MALAISE

HELPS WITH COLDS AND FLU, FEVER, AND ASTHMA

Ginseng, also known as Panax ginseng, is the best-known and most widely used adaptogen in the world. “Ginseng is used for weakness and malaise, especially with cold limbs and poor appetite,” says Tillotson. “Ginseng is the most experiential herb for increasing energy and vitality,” adds Tierra. “However, one must have quality ginseng in a sufficient dose.” DOSAGE: Tierra recommends 6–9 grams of ginseng in one or two doses per day to increase energy. Red ginseng is a prepared form of regular or white ginseng. It is more warming and stimulating than white ginseng.

Holy basil is one of the most revered plants in India. “It can be used to prevent and treat colds and flu, and is strong enough to be used for fevers,” says Tillotson. He also recommends holy basil for asthma. TO USE: Traditionally, people take holy basil as a tea, in a dose of 3 teaspoons of dry herb, brewed into water, per day.

August 2012

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Why Calcium Alone Does Not Build Bone Today, women take more calcium than ever before. But is it enough? Discover what you should be doing - starting now. Collagen plus Calcium: The Ideal Bone Condition†

Collagen Gives Your Bones Vital Flexibility†

Your bones are approximately 60% calcium and 30% collagen. Yet it is the collagen portion of your bones that directly controls bone mineral density and gives your bones the † ﬂexibility to withstand stress.

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Collagen, Your Bones’ “Calcium Binding Sites”†

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What happens to all the calcium you take? Does it automatically become bone? In a word, no. You see, calcium must “bind to” bone collagen.

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“Bone ... is made mostly of collagen, a protein that provides a soft framework, and calcium phosphate, a mineral that adds strength and hardens the framework. This combination of collagen and calcium makes bone both ﬂexible and strong, which in turn helps bone to withstand stress” NAIMS Division of the National Institutes of Health

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This statement has 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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12/19/11 12:06 PM

HERBAL SUPERSTARS CONT.

REISHI

RHODIOLA

HELPS WITH NERVOUSNESS, SPASMS, IMMUNITY, HEART, AND LIVER HEALTH

HELPS WITH DEPRESSION, ANEMIA, ERECTILE DYSFUNCTION, AND HORMONAL IMBALANCES

Reishi mushroom is thought to nurture the heart and pacify the spirit. Its benefits are impressive. “It relaxes spasms, and is useful for nervous debility and imbalance,” says Tillotson. “It strengthens immunity, and is used for cancer, longevity, and as a brain tonic.” “Reishi mushroom is my all-time favorite of the tonics and adaptogens,” adds Upton, “Of all the botanicals I have used and researched, reishi has the broadest array of actions positively affecting the broadest array of systems: immune, cardiovascular, nervous, and liver.” DOSAGE: Take 6 grams per day.

For centuries, Siberian natives have been using rhodiola root to help them thrive in their cold climate. “Rhodiola is great for exhaustion from overwork, and for nervous debility and depression, says Tillotson. “It is traditionally used for fatigue, anemia, depression, impotence, and nervous system disorders.” Tierra recommends rhodiola for women’s hormonal irregularities and hormonal deficiencies associated with menopause. DOSAGE: Take 100–300 milligrams one to three times per day. Preparations are often standardized to 1 percent salidroside and/or 40–50 percent phenylpropanoids.

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For daily deep immune health and stress support, Paragon Plus Mushroom Sensei Blend is hard to beat. This potent formula includes beta-glucan rich Shiitake, Reishi, and Maitake, as well as the adaptogen Ashwagandha.

August 2012

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MORE LIVE CULTURES. MORE PROBIOTIC STRAINS. 50

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Available at natural stores and fine retailers everywhere. For more info or a location near you, call 1-800-830-1800 or visit www.renewlife.com. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Based on SPINS natural channel data, 52 weeks ending 10-29-11.

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12/19/11 12:09 PM

Thyroid Health

BY MARY ANN O’DELL, MS, RD

TALK ABOUT HIGH-PRESSURE JOBS! Not only is the thyroid gland responsible for many processes in the body, it also quite often takes the blame when things seem to go wrong. This small gland produces hormones responsible for growth and development, metabolism and oxygen use, so its function is important for every cell in the body, and its effects are felt throughout the body. Sometimes the gland can become overly active, called hyperthyroidism. Much more common is the opposite—hypothyroidism. With hypothyroidism, the thyroid doesn’t make enough thyroid hormone. Symptoms of hypothyroidism can include sensitivity to cold, constipation, depression, fatigue, sluggishness, weight gain, heavier menstrual periods, joint or muscle pain, paleness or dry skin, and thin and brittle hair or fingernails. While it is important to check with a qualified health care practitioner before starting any thyroid regimen, there are some good natural approaches that can support healthy thyroid function and therefore, can help a person feel better. The best diet for a hypothyroid condition is a diet low in fat and high in fiber. In addition, look at cutting back on goitrogens—foods that contain substances that may interfere with the body’s ability to absorb and use iodine, an essential mineral for thyroid function. Examples include turnips, cabbage, soybeans, pine nuts, and millet. Cooking can help inactivate goitrogens, so these foods may be consumed if they are served cooked and not raw. Certain nutrients and herbs can also be helpful for a person with mild low thyroid. Iodine is an element that enables the thyroid to produce thyroid hormone. If iodine is deficient in the diet, it can create a hypothyroid condition. Some of the best natural sources of iodine are seaweeds such as kelp. Tyrosine is an amino acid that is a precursor to thyroxine (a thyroid hormone). Tyrosine converts thyroid hormone to adrenaline during stress, thus making it a crucial component of a healthy gland. Guggul, a rejuvenating herb in ayurvedic medicine, has been shown to cause the thyroid to increase iodine uptake and increase the production of thyroid hormone. Help take the pressure off the all-important thyroid so it can do its job and do it well.

IODINE WITH KELP Potassium iodide with kelp. Made with ethically harvested wild kelp. Supplies 150 mcg iodine per drop. 2 fluid ounces

THYROID ADVANTAGE™ Provides key components for the support of the thyroid hormones.* Combines iodine from kelp & tyrosine, two constituents of thyroid hormone.* With selenium, zinc, copper, & guggul extract.

Q&A Q:

I eat a healthy diet most of the time. Do I need to take a fiber supplement?

The recommended intake of fiber is 25–30 grams per day. Good sources of fiber include unrefined whole grains, flax and chia seeds, fruits, and vegetables. If these types of foods are not included each day in your diet, you may want to add a fiber supplement to fill in the gap.

There are two types of fiber: soluble and insoluble. Insoluble fibers, such as wheat bran, don’t dissolve in water, but provide bulk to help move waste through the intestines. Soluble fibers, such as oat bran and acacia, dissolve in water and are important for digestion and absorption of foods. Soluble fibers may also help with weight control, regulating blood cholesterol, and regulating blood sugar. Research has also found that increased intake of soluble fiber may have a protective effect against breast and pancreatic cancers. It is important to note that any increase in fiber in the diet should be done gradually, giving your body time to adjust, and that plenty of pure water should be consumed when taking in fiber.

SMOOTH FIBER 14™ Grit free liquid fiber supplement for digestive health.* Supplies 14 g fiber per serving from acacia and inulin. Orange cream flavor. Gluten Free 15 ounces

90 vegicaps

August 2012

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4 Keys to Staying Well Year ’Round BY MARY ANN O’DELL, MS, RD SCHOOL IS STARTING, weather will be changing soon, and that means people will start getting sick! Take a proactive approach to good health with these keys to keep you and your family’s immune systems strong. EAT RIGHT. Adding certain foods to the diet can help naturally boost the immune system. Oats, barley, and mushrooms are rich in beta-glucan that strengthens immunity; yogurt and kefir supply beneficial probiotics; and berries and citrus fruits supply vitamin C that is essential for a strong, healthy immune system. Choosing less processed foods will eliminate the excess sugar and fat that can weaken the immune system. CONTROL STRESS. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and getting adequate sleep are all ways to help your body handle stress. Taking a good multivitamin with a high B-complex is crucial for protecting the body against the damage of stress. In addition, adaptogen herbs such as eleuthero can help minimize the negative effects of stress in the body. ENHANCE WITH D. Vitamin D plays an important role in strengthening your defense system to fight any invading viruses

ALL-WELL™ IMMUNO-DAILY™ General immune tonic for a healthy immune system.* With astragalus, Echinacea, & red root for immune support.* Enhanced with eleuthero, licorice, & suma as adaptogens.*

and bacteria. In fact, one study found that people using vitamin D had fewer upper respiratory tract infections than those who were deficient in vitamin D. NURTURE FROM NATURE. A variety of substances in nature can help support immune health to fight off infections. Astragalus is a traditional Chinese herb that increases the body’s production of

interferon—a protein substance that activates immune cells and interferes with the spread of viruses in the body. Prebiotics and probiotics are beneficial organisms that support balance in the intestinal tract and promote immune health. These are 4 steps you can take every day to keep your immune system strong so you stay healthy all year.

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The Healthy Edge

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6/28/12 10:48 AM

NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

SMILE savers

Keep teeth and gums healthy the natural way

HOW YOU TAKE CARE of your mouth can affect your entire body. Research has connected periodontal disease (inflammation and infection in the tissue around the teeth) to heart problems, pulmonary disease, diabetes, dementia, and cancer. According to the American Academy of Periodontology, people with gum disease are almost twice as likely to suffer from coronary artery disease. And a study published in the Journal of Periodontology uncovered a suspected link between periodontal disease and respiratory infections such as pneumonia and acute bronchitis. Another study published in the Journal of the American Dental Association found a relationship between people who lost teeth before the age of 35 and an increased risk of dementia. Swollen, sore, bleeding gums have been linked to everything from adult type 2 diabetes to Alzheimer’s disease to pancreatic cancer in men. Gum disease and heart disease may be linked because they are both signs of poor circulation, or there could be common bacteria that are involved in both gum disease and plaque build-up inside coronary arteries. The link may also have something to do with the body’s response to prolonged inflammation.

DENTAL DEFENSES A diet rich in omega-3 fatty acids may cut your risk of getting gum disease, according to a study by researchers at Harvard. Omega-3s have the effect of reducing inflammation, and the bacteria causing gum disease seem to need inflammation to grow. The top food source of omega-3s is fish. Fish oil supplements are also high in the beneficial fatty acids. Try to get at least 500 mg of omega-3s per day. Good oral care is the best way to prevent gum disease. Avoid aggressive hygiene that will damage gums and enamel—use a soft toothbrush. Avoid toothpastes with whitening additives, as they tend to be more abrasive. Floss at least once each day to remove plaque and food particles that cause bacteria. Rinse with an alcohol-free mouthwash—alcohol dries the mouth and makes it more prone to decay. A quick rinse washes away the particles you loosened and freshens your breath.

Get clean teeth, fresh breath, and a healthy mouth with HIMALAYA BOTANIQUE NEEM & POMEGRANATE TOOTHPASTE. This ﬂuoride free toothpaste is formulated with time-tested organic herbs like purifying neem, antioxidant pomegranate and nourishing triphala.

Prevent bleeding gums and gingivitis, reduce plaque, and freshen breath with THE NATURAL DENTIST HEALTHY GUMS RINSE. Aloe vera, echinacea, goldenseal, calendula, and grapefruit seed extract soothe, heal, and protect gums. Alcohol-free.

Give tooth and gum decay the brush oﬀ with RADIUS DOLLAR BILLS SOFT TOOTHBRUSH. This fun and eco-friendly toothbrush has a handle made from recycled dollar bills! It’s made with premium RADIUS bristles that help reduce enamel erosion. With a replaceable head to reduce waste.

Remove plaque between teeth effortlessly with DR. COLLINS DENTAL WORK SPONGE FLOSS. Sponge floss glides between teeth without shredding or discomfort, and gently stimulates gums. This floss has built-in threader ends and is perfect for braces, bridges, or implants.

August 2012

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& OL Q

QLF

2UJD

D OO \ 3 UR

4/20/12 10:28 AM

GO GLUTEN FREE | BY MELISSA DIANE SMITH

LABEL lore Sure, the package says “gluten free,” but what does that really mean? TODAY, MORE FOODS THAN EVER are being labeled “gluten-free.” But did you know that there’s no official definition of “gluten-free” approved by the US Food and Drug Administration (FDA)? At least not yet. The FDA is expected to issue final guidelines on gluten-free labeling later this year. That’s a welcome development, but it’s not the end. You might think that it will make it easier for us to pick foods that are completely devoid of gluten. Unfortunately, it’s a little more complicated than that. For the sake of your health, it’s important to understand the issues behind the label.

Setting the Bar In January 2007, the FDA proposed a rule for gluten-free labeling—foods can be marketed as gluten-free if they contain less than 20 parts per million (ppm) gluten. After four years, the FDA reopened a 60-day comment period in autumn 2011 to get feedback. Hundreds of people wrote in. Some urged the FDA to revise the 20 ppm standard to as low as 5 ppm. Even one of the FDA’s own reports noted that some people with celiac disease can have adverse effects from ingesting much lower amounts than 20 ppm. Unfortunately, there is limited research and much uncertainty about the threshold of gluten toxicity. And the FDA’s final labeling decision isn’t going to change that, no matter what standard the agency chooses.

BANANA WALNUT PANCAKES MAKES 10 PANCAKES

On a cold weekend morning, warm yourself up with these hearty, grain-free, sugar-free pancakes. Serve plain; with extra walnuts and mashed bananas; or with organic butter, a dab of pure maple syrup, and cinnamon. Add gluten-free pork or turkey sausage to the meal to make a brunch. Recipe reprinted from the Going Against the Grain Group, 2011. 2

large organic eggs

organic banana

cup unsweetened almond milk or unsweetened coconut milk

1½ tsp. gluten-free vanilla extract or vanilla ﬂavor

On the Lookout

1½ cups blanched almond ﬂour

So if you think that you’re especially sensitive to gluten, what should you do? Regardless of the FDA’s labeling decisions, here are some guidelines to help you choose the safest foods:

1½ tsp. arrowroot powder

• Look for products certified by celiac organizations. The Celiac Sprue Association, the National Foundation for Celiac Awareness/Quality Assurance International, and the Gluten Intolerance Group certify foods that test below 5 or 10 ppm—much stricter standards those proposed by the FDA. For more information, see www.csaceliacs.info; www.qai-inc.com; www.gfco.org; and www.celiaccentral.org. • Understand that “gluten-free” doesn’t mean eat with abandon. Although a good number of manufacturers already adhere to the FDA’s proposed guidelines, that still means that foods labeled “gluten-free” may contain up to 20 ppm gluten. If gluten sensitive people eat several such foods throughout the day, the cumulative effect could be too much for them and make them sick. To err on the side of caution, limit the amount of gluten-free packaged foods that you eat, and pick and choose the ones that you buy very carefully. • Watch out for gluten-free grains, seeds, and flours. A study published in the Journal of the American Dietetic Association found that nine out of 22 inherently gluten-free products, such as corn and millet, contained mean levels of gluten from 8.5–2,925 ppm. And 32 percent of naturally gluten-free grains and flours contained gluten in amounts greater than 20 ppm. Given these findings, the article concluded that “gluten contamination of inherently gluten-free grains, seeds, and flours is a legitimate concern.” To protect yourself, look for products that are processed in dedicated gluten-free facilities and batch tested for gluten. • Focus your diet on fresh fruits and vegetables and unprocessed meat and fish. These naturally gluten-free foods are the best ways to completely avoid unwanted gluten. 34

tsp. unreﬁned sea salt

tsp. baking soda

tsp. ground cinnamon

cup chopped walnuts

Organic extra virgin coconut oil

1. Mix eggs, banana, almond milk, and vanilla together in medium bowl. In separate bowl, mix almond flour, arrowroot powder, salt, baking soda, and cinnamon. Combine dry ingredients with wet. Finely mince walnuts, and mix them into batter.

2. Heat coconut oil in large skillet over medium-low heat. Drop slightly less than ¼ cup batter into pan, and spread batter slightly for each pancake. Flip pancakes when bottoms have browned, about 3–4 minutes, and cook 1–2 minutes more, until desired doneness. Add more oil to pan, and repeat with remaining batter. PER SERVING: 172 CAL; 6G PRO; 15G TOTAL FAT (3G SAT FAT); 7G CARB; 37MG CHOL; 169MG SOD; 2G FIBER; 2G SUGARS

August 2012

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NATURAL GOURMET | BY JONNY BOWDEN, PHD, CNS, and JEANNETTE BESSINGER, CHHC

LIGHT and BRIGHT

Packed with vitamins and minerals, summer squash are the perfect seasonal treat

LIKE MOST VEGETABLES, SUMMER SQUASH are high in heart-healthy potassium. One cup of cooked summer squash gives you more than three times the amount of the mineral found in the typical potassium supplement. Summer squash also boast a decent amount of vitamin A and beta-carotene and—best of all—more than 4,000 mcg of lutein and zeaxanthin, two carotenoids that have been extensively studied for their benefits to eye health. (Both nutrients have been found in numerous studies to decrease the risk for macular degeneration, the leading cause of irreversible blindness in people over age 65.) Squash also have a high water content, which makes them a “high-volume” food—one that gives you a lot of nutrition for a very small number of calories. Because they’re both filling and low calorie, squash can be an integral part of any successful weight loss program.

EASY CURRIED RAW “NOODLES” SERVES 4 This quick-and-easy dish uses only raw ingredients, so all of the nutrients are very bioavailable. Plus, the curry powder is rich in turmeric, which is loaded with anti-inflammatory compounds. 3 Tbs. raw almond butter 3 Tbs. low-sodium tamari 3 tsp. curry powder 3 medium organic summer squash ¼

cup unsweetened shaved coconut

1 _ 3

cup raisins

cup chopped fresh cilantro

curry powder in large bowl, and whisk until well mixed. Set aside.

NOTES FROM CHEF JEANNETTE When choosing fresh summer squash, look for small to medium squash with high, bright color (usually green, yellow, or orange) and clean, clear skin (no bruises or other discolorations). Avoid large or oversized squash, as they are usually tougher and not as ﬂavorful. Plan to prepare your squash as soon after purchasing as possible, as squash do not store well beyond a couple of days. If you can’t prepare your dish right away, handle the squash gently and store it in the vegetable crisper in the fridge. Because the skins of summer squash are tender and delicious enough to eat raw, choose organic whenever possible to avoid consuming any absorbed pesticides.

2. Trim ends off squash. Using mandolin or sharp vegetable peeler, slice squash lengthwise into long, thin strips.

3. Add squash strips to bowl, and gently toss with almond butter mixture until well coated. Add coconut, raisins, and cilantro, and toss until evenly distributed. Serve immediately, or chill for up to 48 hours.

PHOTOGRAPHY BY PORNCHAI MITTONGTARE

1. Combine almond butter, tamari, and

PER SERVING: 132 CAL; 5G PRO; 7G TOTAL FAT (3G SAT FAT); 14G CARB; 0MG CHOL; 356MG SOD; 3G FIBER; 8G SUGARS

August 2012

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6/28/12 11:04 AM

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L-ARGININE 500 MG Important amino acid.* Supports heart health.* Vegetarian formula. 100 vegicaps

TEA TREE AUSTRALIAN CHEWING STICKS CKS Natural birchwood sticks with tea tree oil. Helps reduce bad breath & support oral hygiene. Powerful fresh flavor. 100 count

HAWAIIAN NONI TRATE JUICE CONCENTRATE Contains the vitamins, minerals, enzymes and phytonutrients naturally found in noni. Contains a blend of pure noni concentrate & pure whole noni. Concentrate form allows you to take less. 32 ounces

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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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