Akins Healthy Edge December 2012 by HFAI

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December 2012

HOLIDAY TREATS! FESTIVE DISHES FROM AROUND THE WORLD

winter wellness 30 tips for surviving the season

rest easy

safe, natural, eďŹ&#x20AC;ective sleep aids

skin secrets

restore that youthful glow

fat facts

our complete guide to essential fatty acids p. 10

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Bath & Body Gifts Hugo Naturals Winter Retreat Gifts Give the gift of a nurturing soak in fun, eﬀervescent bubbles with Vanilla Peppermint Fizzy Bath Bomb with sweet almond oil. Soothe and refresh skin with the Winter Retreat Gift Set with Vanilla Peppermint lotion and hand soap. And leave out the welcome soap with fun seasonal Snowflake and Christmas Light artisan soaps made with nourishing oils and botanical extracts.

Stocking Stuffers Kiss My Face Moisturizers Nourish naturally with these botanical moisturizers. Pomegranate Acai superfruit formula soothes with aloe and moisturizes with olive oil and shea butter. Coconut moisturizer is super hydrating with coconut water and coconut oil. Paraben/Phthalate free.

Cashmere Sandalwood Body Care A warm, woody and cozy scent, perfect for the winter months. Cleanse and soothe skin with the Sandalwood Soap Bar with vitamin E & shea butter. Moisturize skin with creamy Sandalwood & Argan Oil Lotion with coconut milk. Finish with the soft and silky natural Bath Powder made with vegetable powders & kaolin clay.

Gaia Made for Men Skin Care For the man in your life, go natural with these pure and natural skincare products formulated just for men. Face & Body Wash cleanses skin; Shave Gel moisturizes and soothes for a close, smooth shave; and AfterShave Face Cream is a light, non-greasy after shave moisturizer.

Himalayan Institute Neti Wash Sinus Cleansing System It’s a thoughtful gift for the person who struggles with sinus and allergy problems. The Neti Wash System soothes dry nasal passages and washes away dust, pollen irritants and mucus. This starter kit includes neti pot, Neti Wash Plus and Neti Wash Salt.

Nature’s Alchemy Aromatherapy Mineral Bath Salts offer a soothing spa experience at home with detoxifying minerals, herbal ingredients, and pure essential oils.

Badg Balms Badger certified organic balms make perfect stocking stuffers, with something for everyone, from the Sore Muscle Balm for the hard worker, to the Sleep Balm for the restless personality.

Dr Bronner’s Certified Organic Lip Balms protect and moisturize lips with beeswax, jojoba & avocado oils.

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PassionFlower:

Facial Care Products Refresh your skin first thing in the morning with the exfoliating AM Cleanser enhanced with jojoba beads, acai, papaya & fruit extracts. Follow with the exfoliating, pH-balancing Toner with aloe ferox, honeybush tea and superfruits. Nourish your skin with the emollient-rich aloe vera based Daytime Moisturizer that contains powerful antioxidant superfruits and green tea to help defend the skin from free radicals in the environment.

Facial Cleanser & Facial Cream Try these facial care formulas with antioxidant and nutrient-rich sea buckthorn. Infused with Omega 3,6,7 & 9 for healthier, beautiful skin. The Facial Cleanser gently exfoliates and detoxifies, while the Facial Cream moisturizes and rejuvenates skin. Gluten Free.

Electrolyte Charge Electrolyte Charge is a complete liquid electrolyte infused with Essential Elements liquid ionic trace minerals. Helps boost stamina, energy & endurance lost through electrolyte depletion.* Maintains proper mineral balance for more vitality & overall health.

WHOLESOME KITCHEN Herb & Currant Freekeh From the ancient world to the modern kitchen comes a new side dish made with Freekeh roasted green wheat. It’s higher in fiber and protein than many other grains. This fragrant Herb & Currant Freekeh blend contains no preservatives, salt or food dyes.

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If you are in need of some calm during this season of frazzled nerves, give passionflower a try. Passionflower is a beautiful blooming vine whose leaves, flower and stem have been used for medicinal purposes. Traditionally used in the Americas and Europe, passionflower was used to treat nervous restlessness, insomnia and gastrointestinal spasms. Its use for similar purposes continues today. Passionflower is in the class of nervines, herbs that nourish nerves and provide a calming effect in the body. There is some clinical evidence that passionflower can reduce symptoms of anxiety, with one study showing it to work as effectively as a prescription medication. While still being studied, it is believed that passionflower may work by increasing levels of GABA in the brain, which makes you feel more relaxed. In addition to its calming benefits, passionflower is rich in a variety of protective antioxidant compounds. Passionflower contains rutin and quercetin, which are known for their antioxidant and anti-inflammatory benefits. So if your holidays are hectic, keep your calm and nourish your nerves with passionflower.

PurExtract™ PassionFlower t Calms & soothes the nervous system.* t Relaxing herb.* t Concentrated fast-acting liquid extract.

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December 2012

FEATURES

20 Healthy Holidays Around the World Celebrate the Season with These Delicious Dishes It’s holiday time around the globe, and no matter where you are, good food is doubtless a part of the celebration. Here are our takes on a few holiday favorites.

24 Winter Wellness 30 Tips for Surviving the Season From immune boosters and diet tips to fair-trade gifts and stress soothers, this is our complete guide to celebrating a safe, happy, healthful holiday.

DEPARTMENTS NEWS FLASH 6

LIVER HEALTH 18

NATURAL BEAUTY 30

The Latest Research: Basic nutrients for bone health, non-GMO news, and more.

Cleaning Your Filter: Supplements and foods for optimal liver function.

Your Antioxidant Arsenal: Nature’s powerful free-radical ﬁghters can protect your skin from damage and help you regain that youthful glow.

SUPPLEMENT ADVISOR 10

INDIGESTION 19

Good Fat: Everything you need to know about essential fatty acids—including omega-9s.

Taming Tummy Troubles: Natural solutions for holiday overindulgences.

HEALING EDGE 14 Perchance to Dream: Three synergistic supplements to help you sleep.

EXPERT’S CORNER 16 Made to Crave: Author Doreen Virtue oﬀers tips on overcoming food cravings.

COLDS & FLU 28 3 Steps to Boost Immunity: A simple strategy for avoiding seasonal sniﬄes.

GO GLUTEN FREE 32 Holiday Desserts: Scrumptious gluten-free seasonal goodies, plus the scoop on sugar substitutes that are perfect for all of your holiday baking.

COLDS & FLU II 29

NATURAL GOURMET 36

What to Do When You Get Sick: Practical steps to get you back on your feet and feeling better fast.

Safe Celebration: A little willpower and common sense can help you enjoy the holidays without the guilt.

December 2012

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WALK, RUN, CLIMB, PLAY– INCREASED FLEXIBILITY, MOBILITY, AND RANGE OF MOTION*

FEEL THE DIFFERENCE SHOWS IMPROVEMENT IN JOINT COMFORT WITHIN

DAYS* 1

Finally, the next generation in joint comfort, mobility, flexibility, and range of motion.* Solgar ® No. 7 brings together bio-active nutrients that work to create a fast-acting approach for occasional “tweaks” and joint stresses brought on by exercise,

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE. FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT WWW.SOLGAR.COM OR CALL 1.800.645.2246 *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. 1. This statement is based on two human studies of 5-LOXIN ® Advanced using subjective measures in which participants rated their joint health. In these studies, after 7 days, improvement continued to be seen, including in biomarker analysis. 5-LOXIN is a registered trademark of P.L. Thomas-Laila Nutraceuticals LLC and is used under license. International patents pending.

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sports, or physical activity.1*

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LET TER FROM THE EDITOR

’tis the season Editorial Director Nicole Brechka Art Director Judith Nesnadny

It’s holiday time, and that means one thing: stress. From crowded malls and office parties to family gatherings and school events, sometimes it can seem just plain overwhelming—and that’s even if you manage to avoid winter colds and flu!

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

To help you better manage the season— and give yourself more time to truly enjoy the special moments with family and friends—we’ve packed this issue of The Healthy Edge with an abundance of holiday helpers. For starters, try “Winter Wellness” (p. 24) for our Top 30 tips on surviving the season, with everything from simple stress soothers to green gift ideas. Then check out natural gourmet Neil Zevnik, who offers practical ways to avoid holiday overindulgence (p. 36). And no issue would be complete without wholesome, delicious recipes (“Healthy Holidays Around the World,” p. 20; and “Gluten-Free Holiday Desserts,” p. 32). Of course, holiday season doesn’t mean we take a break from minding our health, so this issue also features a complete guide to healthy fats (p. 10); natural immune boosters to ward off seasonal sniffles (p. 28); synergistic supplements to help you sleep (p. 14); and more. All of us here at The Healthy Edge wish you and yours a safe, happy, and healthy holiday season. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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. 11. 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.

December 2012

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At Nordic Naturals, we believe that omega oils are essential to an extraordinary life. That’s why we’re committed to delivering the world’s safest, most effective omega oils, so you can do more of what you love with those you love. What’s essential to us is proven purity, leading freshness, and great taste. It’s sustainability from boat to bottle, so you can feel as good about your ﬁsh oil as you do about your health. What’s essential to Nordic Naturals is simple. It’s what’s essential to you. Like us on Facebook and share your What’s Essential story

Committed to Delivering the World’s Safest, Most Effective Omega Oils™ Free Samples: nordicnaturals.com

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NEWSflash HEALTHY BONES

BASIC NUTRIENTS FOR ...

BY B VERA TWEED Y VERA TWEED

ur bones are continually being remodeled—new bone is being built and old bone is breaking down. When more is broken down than built up, osteoporosis develops and fractures become more common. We all know the importance of calcium, but magnesium and vitamin D are equally vital because they enable the bones to use calcium. Vitamin K and boron also play important roles, and many bone formulas contain a combination of these key nutrients.

STRONTIUM: A SPECIAL BONE BUILDER Sometimes, you need more than just the basics. Strontium, a mineral that’s similar to calcium and magnesium, increases the rate at which bone grows and decreases the rate at which it breaks down, which can help prevent and reverse bone loss. One study, published in the New England Journal of Medicine, tested strontium with more than 1,600 postmenopausal women with osteoporosis who had already suffered at least one vertebral fracture. Among women who took a placebo, bone density decreased. But the women who took strontium experienced significantly increased bone density and less risk of bone fractures: 49 percent less fracture risk in the first year and 41 percent less during the three-year course of the study.

WHAT TO TAKE Calcium: Get a total of 1,000 mg daily before age 50 and 1,500 mg after that. Most people get about 500–700 mg daily from food. Don’t take more than 500 mg of calcium at a time. The extra stays too long in the bloodstream and contributes to hardening of the arteries. Better to take smaller doses— 500 mg or less, including food sources—throughout the day. Magnesium: A common recommendation is 400 mg, once or twice daily. Many integrative physicians recommend getting equal amounts of magnesium and calcium. Vitamin D: 1,000–2,000 IU daily. Formulas: Look for a combination with vitamin K 2 and boron. Strontium: In studies of postmenopausal women, an eﬀective dose for treating osteoporosis was 680 mg daily, and 340 mg for prevention. On labels, look for such amounts of “elemental strontium.” Take strontium at a diﬀerent time from calcium and magnesium, as they compete for absorption. 6

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Can you imagine developing a complex which actually addresses the core reason why we gain weight? Leading scientists have made what we believe may be one of the greatest discoveries of our time. They discovered a unique complex of natural fibers that can have a positive impact on something that affects most people – blood sugar levels. These researchers learned that many overweight individuals suffer from blood sugar levels that rapidly rise and fall throughout the day. When blood sugar drops rapidly, your brain sends out powerful messages to eat resulting in food cravings that are almost impossible to ignore. Why? The brain regulates two primary functions every minute; oxygen and blood sugar. When levels of either drop too quickly, your brain senses danger and reacts. With blood sugar – the brain tells your body that you need to eat.

Why PGX Works Unlike many “diet” products that try to suppress appetite – PGX corrects appetite by addressing one of the core reasons behind unhealthy food cravings; blood sugar levels. PGX is taken with each meal and slows the digestion of food which supports healthy blood sugar levels already within the normal range.* This slowed digestion further helps reduce food cravings by keeping you full for a longer period of time. For more information visit www.pgx.com. Aside from slowing digestion, PGX expands quickly and gently in your stomach when taken with water. This expansion creates more volume in your stomach, which allows you to eat smaller meal portions. The key to effective weight loss is calorie reduction – 500 calories less a day will help you lose 1 pound every week. PGX can help you accomplish your goals by allowing you to eat smaller portions, keeping you full for longer and by reducing unhealthy food cravings.

Will change your life How?...

Reduces appetite* Lowers the glycemic index* Promotes healthy blood sugar levels already within the normal range* Great with ALL weight management programs* Safe, natural and stimulant free

Visit pgx.com for more information or contact the PGX support center: 1-800-895-1470 support@pgx.com

PGX is Safe While many people are looking to lose weight, they do not want to risk their health. PGX is comprised of naturally occurring fibers and has been scientifically shown to be completely safe and stimulant free.

naturalfactors.com

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. The beneﬁcial effects of PGX will be greatly enhanced by a healthy diet and exercise. , PGX Daily®, PolyGlycopleX®, and the unique two-toned PGX Daily Ultra Matrix Softgel CapsuleTM are trademarks of InovoBiologic Inc.

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US Patent 8062686.

9/17/12 1:43 PM

NEWSflash NON-GMO NEWS

toxic stew

CHERRIES FIGHT GOUT

Eating cherries or taking a cherry extract reduces gout attacks, according to a study of 633 gout patients at Boston University. The most effective dose was three servings of either 10–12 cherries or a cherry extract consumed over a two-day period, reducing risk for gout attacks by 35 percent over the course of the yearlong study. Combining cherries or cherry extracts with medication lowered risk for attacks by 75 percent. Earlier studies have also found that cherries and cherry extracts reduce gout pain.

diet containing Roundup-tolerant genetically modified (GM) corn—or Roundup weed killer at levels currently considered safe—can cause tumors and organ damage and lead to death in laboratory rats, according to research published online in the journal Food and Chemical Toxicology. Published in September, this was the first animal trial examining the long-term effects of exposure to Roundup-tolerant GM corn. The study lasted two years, the rats’ average lifespan, and much longer than the typical 90-day trials used in other GM studies. In the study, the rats were fed NK603, a Monsanto-patented variety of GM corn that’s widely used in North America. The rats were either fed the NK603 corn, corn treated with agricultural levels of Roundup, or water treated with Roundup at levels found in contaminated drinking water and used in agriculture in the United States. The research linked varying levels of both Roundup and the NK603 corn to mammary tumors in female rats and severe liver and kidney damage in male rats. As a result of the massive breast tumors and liver and kidney damage, up to 50 percent of the male rats and 70 percent of the female rats who ate the corn died prematurely, compared with only 30 percent and 20 percent in the control group. Gilles-Eric Séralini, PhD, who lead the research team, said that the rats’ diet reflected the kind of exposure to genetically modified organisms and Roundup that humans who eat genetically engineered food should expect. —Melissa Diane Smith

ARE YOUR CLEANING PRODUCTS SAFE? Cleaning products can contain hidden toxins because the ingredients aren’t required to be listed on labels. To check what lurks in your cupboard and find non-toxic options, visit the Environmental Working Group’s Guide to Healthy Cleaning at www.ewg.org/guides/cleaners.

SLOW BRAIN AGING WITH VITAMIN E In nature, vitamin E comes in several diﬀerent forms: tocopherols (alpha, beta, gamma, and delta) and tocotrienols (alpha, beta, gamma, and delta). Taking vitamin E supplements that contain all eight forms can help delay brain aging and loss of function, according to a study in Neurobiology of Aging. In supplements, the most common form of the vitamin is d-alpha-tocopherol, but many fullspectrum vitamin E products are available. Note that the dl-alpha form is not active in the body, so a 400 IU dl-alpha tocopherol capsule only gives you 200 IU of usable vitamin E.

Low Vitamin D Raises Death Risk The largest study so far of vitamin D and heart disease has found that below-optimum levels of the sunshine vitamin raise these risks: Risk of heart attack by 64 percent Risk of coronary artery disease or angina by 40 percent Risk of death from heart disease by 81 percent Researchers took blood samples from 10,000 people in Denmark between 1981 and 1983, and then tracked their health to the present. The study was published in Arteriosclerosis, Thrombosis, and Vascular Biology.

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SUPPLEMENT ADVISOR | BY KAROLYN A. GAZELLA

membranes. Fats are also connected to the production of hormones and prostaglandins— hormone-like substances that are key to blood pressure control, efficient muscle contraction, and inflammation modulation. As you can see, fat serves a variety of important functions. But not just any fat will do. Our cells rely on the right type of fat. Here’s our guide to the top two essential fatty acids (EFAs), omega-3s and omega-6s, as well as the lesser-known omega-9s.

Omega-3s

good FAT guide

Just how important are essential fatty acids? Maybe even more valuable than a daily multi.

NOT THAT LONG AGO, it was believed a low-fat diet was the key to good health. This led to an onslaught of low-fat processed foods, which really wasn’t such a good idea, as scientists have confirmed that the low-fat food craze actually made us fatter and sicker. “We’re a nation of low-fat foods and high-fat people,” says Brian Wansink, PhD, author of Mindless Eating: Why We Eat More Than We Think. “People see low-fat foods as a get-out-of-jail-free card.” There are several reasons why the low-fat food fad hasn’t worked: • People tend to eat more when they eat low-fat. • Most low-fat foods are highly processed, and all of those added preservatives, colorings, and flavorings are damaging to our health. • We aren’t getting enough of the right fats, which are vital to our health.

Why You Really Need Fat The body needs fat to function. Because fat has such a high concentration of calories, it’s a preferred energy source. Fat also cushions and insulates vital internal organs, and provides structure to cell 10

Omega-3s are polyunsaturated fatty acids— something that the average North American diet is severely lacking. The best food sources include fatty fish such as mackerel, trout, herring, sardines, albacore tuna, and salmon. Omega-3s are also found in plant oils, nuts, and seeds, as well as many fruits and vegetables. There are three main varieties of omega-3s: alpha-linolenic acid (ALA); eicosapentaenoic acid (EPA); and docosahexaenoic acid (DHA). EPA and DHA are most readily utilized by the body. ALA is the plant source of omega-3s, which the body converts into EPA and DHA. Omega-3 EFAs reduce inflammation, which explains why they help prevent arthritis, heart disease, cancer, and other inflammatory conditions. They’re also concentrated in brain tissue, so they can be beneficial in preventing disorders such as dementia and Alzheimer’s, as well as relieving mental health issues including anxiety and depression. Several studies have confirmed that individuals with brain disorders have lower levels of EFAs in their brain tissue. Research from Canada, published in the American Journal of Clinical Nutrition, showed that women experiencing psychological distress and depressive symptoms associated with menopause found relief by taking omega-3 dietary supplements as compared to placebo. The same researchers, who also published their data in the journal Menopause, found that the frequency of menopausal hot flashes was reduced after taking an omega-3 supplement.

Sources While many fish oil supplements are made from sardines and anchovies, they don’t necessarily offer the highest levels of omega-3s. As a rule, the fattier the fish, the more omega-3s—and Atlantic salmon fits the bill perfectly. On average, just 3.5 ounces of Atlantic salmon provides 1.2 grams of omega-3 fatty acids. Raised in the fjords of Norway and along the coasts of Scotland, these salmon are maintained under strict supervision, and provide approximately

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SUPPLEMENT ADVISOR | BY KAROLYN A. GAZELLA, continued 15 percent more omega-3s than wild salmon. Atlantic salmon are also rich in vitamin E and astaxanthin, a potent antioxidant. And don’t overlook calamari-based fish oils. Calamari is a superrich source of DHA, which is vital for both brain and eye health. Krill oil is another option; most krill oil supplements come from Antarctic krill, tiny creatures that contain a natural balance of DHA and EPA.

OMEGAS IN OIL

Omega-6s

The following chart gives you an overview of the omega content of various oils.

Omega-6 essential fats can be both bad and good. Animal sources of omega-6s, including red meat and eggs, aren’t always great diet choices. But plant sources of the fat, including evening primrose oil, black current oil, and borage oil, are quite healthful. The real problem is that the North American diet features far more bad sources of omega-6s than good, and far more omega-6s than omega-3s. More than 10,000 years ago, the hunter-gatherer diet consisted of about a 1:1 ratio of omega-3s to omega-6s. Today, that ratio can be as high as 1:30. In addition to those mentioned above, more healthful dietary sources of omega-6s include whole-grain breads, nuts, pumpkin seeds, and sunflower seed oil.

Increasing your consumption of essential fatty acids can be accomplished four ways: Cooking with EFA-rich oils. Eating more vegetables, fruits, nuts, and seeds. Adding EFA-rich oils to dishes. Eating ﬁsh twice a week.

FOOD/PLANT Avocado Oil Borage Oil Corn Oil Flaxseed Leafy Vegetables Macadamia Nut Oil Nuts (walnuts, pecans, almonds) Oily Fish Olive Oil Peanut Oil Primrose Oil Pumpkin Seeds Rice Bran Oil

WHAT ARE OMEGA-9S? Omega-9, also known as oleic acid, is a monounsaturated fat. It’s not a “true” essential fatty acid because our body has the ability to produce it in small amounts. (The body cannot produce omega-3s and 6s in any amount; these two EFAs can only come from the diet and dietary supplements.) However, if the body doesn’t have enough omega-3s and 6s, it cannot produce omega-9s. So you see, this is truly the trifecta of essential oils—3, 6, and 9. Because the body can produce some omega-9, we don’t need to get as much from our diet, but it’s still a good idea to get some. The most well-known food source of omega-9 is olive oil, which is the best source of oleic acid available. Avocado and macadamia nut oils are also great sources of omega-9.

OMEGA-3

OMEGA-6

OMEGA-9 •

• • • • • •

•

• • • • •

• •

If you don’t like taking a lot of pills, you’ll love TERRY NATURALLY VECTOMEGA —just one tablet provides beneﬁts equivalent to 4–6 grams of ﬁsh oil. A unique phospholipid process enhances absorption.

AKIN’S AND CHAMBERLIN’S OMEGA XTRA-PLEX is a comprehensive formula of borage, ﬁsh, and ﬂax oil. It provides a balanced blend of omega-3, 6, & 9 essential fatty acids.

NUTRA ORIGIN BLACKBERRY OMEGA SHAKE provides omega-3, 6, and 9 fatty acids from organic ﬂaxseed oil, with the taste and texture of a delicious blackberry smoothie.

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1 20 40 50 650

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

ÂŠ2011 Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 KyolicÂŽ is a registered trademark of Wakunaga of America Co., Ltd.

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9/24/12 11:37 AM

HEALING EDGE | BY VERA TWEED

perchance to DREAM

A synergistic combination of three nutrients can help you get the sleep you need

SHAKESPEARE DESCRIBED sleep as, “Chief nourisher in life’s feast,” and modern scientists agree with the Bard. Yet that nourisher evades three out of four Americans at least some of the time, according to Harvard Medical School. Affecting most areas of our lives, restful sleep does far more than supply adequate energy. It also contributes to a better mood, improved memory, fewer food cravings, a healthier heart, lower stress levels, and less overall risk of disease.

Three’s Good Company When sleep is problematic, help is available from three natural remedies: L-theanine, melatonin, and 5-HTP. Together, they make a synergistic combination. “It’s a remarkable natural alternative for insomnia,” says Michael R. Lyon, MD, medical research director at the Canadian Center for Functional Medicine, “and this combination doesn’t have the side effects of drugs.” Each one of these supplements works differently, and they complement each other. Lyon explains:

L-theanine An amino acid found in green tea, L-theanine has a calming effect because it reduces levels of the stress hormones cortisol and epinephrine, without causing grogginess. When taken before bedtime, L-theanine helps you stay asleep. Taken during the day, it reduces stress while improving mental focus. Interestingly, in a recent study of boys 8–12 years old, 200 mg twice daily dramatically improved attention deficit disorders. Studies, particularly those that have tested Suntheanine, a proprietary form of L-theanine, support these benefits. L-theanine’s effects are usually felt within 30 minutes and can last for 8–12 hours. What to take before bedtime: 100–400 mg.

Melatonin Melatonin is a hormone produced by the pineal gland in the brain. It initiates sleep, rather than prolonging it as L-theanine does. Darkness triggers melatonin production and levels of the hormone naturally peak shortly before bedtime. It’s estimated that a healthy person’s body naturally produces about one-half milligram of melatonin per day; however, this production naturally declines as we age. What to take before bedtime: As little as 0.5 mg is therapeutic, but up to 6 mg may be used.

AMERICAN BIOSCIENCES SLEEP SOLVE 24/7 is an excellent product with melatonin, 5-HTP, magnesium, and Seditol, a patented blend of magnolia bark and a proprietary extract from Ziziphus spinosa— human trials back up Seditol’s sleep-enhancing power.

5-HTP The amino acid 5-hydroxytryptophan (5-HTP) is used by our bodies to make melatonin and the neurotransmitter serotonin. Although most often discussed in the context of depression, serotonin also plays a role in sleep. We need adequate levels to repair our muscles from daily wear and tear while we sleep, explains Lyon, and to avoid aches and pains or chronic conditions such as fibromyalgia. In addition to promoting restful sleep and improving mood, 5-HTP has been shown to reduce tension and migraine headaches, panic attacks, and hot flashes. What to take before bedtime: Take 25–100 mg to improve sleep. For mood improvement, take an additional 100 mg one or two times during the day. If you’re using any medications that affect levels of serotonin, such as SSRIs, talk to your doctor first before taking 5-HTP. In addition to products that contain all three of these nutrients, you can improve your sleep by using a product that contains at least one. Or, you can buy all three as single supplements.

More Sleep Support The mineral magnesium, as well as several sleep-inducing herbs, can also be helpful. Emotional stress, illnesses, diabetes and other chronic conditions, and hormonal fluctuations reduce the absorption of magnesium, which is vital for restful sleep and overall health. Top herbs for inducing restful sleep include valerian, passionflower, hops, California poppy, and Jamaica dogwood.

PARAGON PLUS PUREXTRACT PASSION FLOWER is a fast-acting concentrated liquid herbal extract. Passion Flower nourishes the nerves and calms the body, making it a perfect remedy in the evening.

NATURAL FACTORS STRESS-RELAX TRANQUIL SLEEP combines all three synergistic sleep remedies— L-theanine, melatonin, and 5-HTP—in a fast-acting chewable form. Two tasty tablets start working at inducing sleep in about 30 minutes.

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The world’s most researched specialty immune supplement now packs even more punch! Quality of Life® brings you a new level of immune support with Kinoko® 750 AHCC – our highest hest dosage AHCC product yet (750 mg/capsule), debuting in our new packaging. pac Supported by over 20 published human clinical studies, AHCC is produced from the mycelia my (roots) of hybridized medicinal mushrooms, and has been shown to signiﬁcantly improve immune immun response.*

Ourr Guar Ou G Guarantee: uaran ante tee: e: Every Ingredient Validated byy Human Huma Huma man n Studies. S ud St udi die ies. ies. s All All Dosages Dos osag ages ag es Consistent Con onssistent with Clinical Research. Res

Please contact us for more information: 914.251.0981 | info@qol.us.com | WWW.qol.us.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.

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EXPERT’S CORNER | BY NICOLE BRECHKA

Q. What’s your favorite way to unwind? A: Connecting with nature. I love to walk along beaches, go swimming or scuba diving, be out in gardens, and listen to and feed wild birds. Nature is so soothing.

CRAVINGS ARE A MIRROR for your emotional state, but Doreen Virtue, author of Constant Craving: What Your Food Cravings Mean and How to Overcome Them, may have unlocked the secret to conquering cravings and breaking free from an unhealthy relationship with food for good. We’ve all had those moments when a food craving takes us hostage, overpowering even the strongest of willpowers. If you beat yourself up for devouring a box of chocolates or polishing off a bag of potato chips, consider this: What if your food cravings actually held significant meaning and were your body’s way of communicating with you? That’s actually the case, says Virtue, who has worked extensively with eating disorder patients. “Cravings occur for two reasons: a desire to feel better emotionally, or to shift our energy level. We want to feel peppier or calmer. More secure and confident. Less angry. Or less afraid.” They key is to discover and understand why you crave what you do—and how you can find healthier ways to deal with your underlying triggers.

Q: Explain a little bit about fat being a spiritual issue. A: When you crave something, it’s a response to an underlying emotional issue— 16

much like craving water if you’re thirsty. Overweight comes from ignoring the emotional and spiritual issues that your cravings are asking you to address.

Q: What are some of the most common cravings and their underlying causes? A: Chocolate: The chemical PEA in chocolate is identical to the feel-great brain chemical that you secrete when you’re newly in-love. “Chocoholics” are usually highly romantic people who harbor romantic frustrations. High-fat foods: If you crave soft highfat food, you’re likely dealing with job insecurity. You may feel financially trapped and afraid to make changes. If you crave crispy high-fat foods, you’re likely stressed and taking your angst out by chomping the crisp food. Dairy products: The soothing creamy texture is like a nurturing hug when you’re upset, plus the choline and tryptophan act as natural sedatives and anti-depressants.

Q. What supplements and/or foods are essential to your daily regimen? A: I take a spirulina supplement daily; it contains essential fatty acids and it’s a natural detoxer.

Q&A

made to CRAVE

The secrets to overcoming powerful cravings and developing a healthy relationship with food

Q. What are your favorite foods? f A: I love fresh tropical A ffruits, such as mangoes. Fortunately, since I live F in Hawaii, these are readily available. re Q. What motivates you? Q A: As long as I feel that I can provide information ca that can help other people th or the environment, I will keep working. kee

Q: What are some of the best ways to heal constant cravings? A: Be honest with yourself and look for ways to directly address your issues. Also, give your brain’s feel-good chemicals a natural boost by engaging in 20 minutes of daily exercise; getting a dose of sunshine; meditating; and ensuring that you get enough sleep. That way, your brain won’t seek out unhealthful substitutes through food cravings.

December 2012

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Make the smart choice

Carlson Norwegian Fish Oils As we age, it becomes increasingly important to protect the health of our hearts. Managing stress levels, eating well, and staying active are all important lifestyle factors that contribute to overall cardiovascular health. Including Carlson award-winning Norwegian fish oils as part of your daily routine is just another important preventative health measure you should take. Carlson Norwegian fish oils provide the important omega-3s, EPA & DHA. Current scientific research suggests EPA & DHA are vitally important and promote cardiovascular, brain, vision, joint, and skin health. Carlson fish oils are renowned for their purity and great taste.

Choose Quality. Choose Carlson.

888-234-5656 | www.carlsonlabs.com Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Liver Health

BY MARY ANN O’DELL, MS, RD

THE LIVER IS the largest of our organs and performs as many as 500 functions in the body. Of these, the most important may be detoxification. Food, alcohol, medications, and vitamins—virtually all products absorbed from digestion pass through the liver. Once there, the liver modifies or removes substances that are toxic, reducing the risk for damage elsewhere in the body. Because it acts as a main filter in the body, liver health is essential.

DIET & LIFESTYLE SUPPORT Fresh whole foods, pure drinking water, and regular exercise promote efficient internal cleansing and detoxification—essential for a healthy liver. Supporting digestion, and reducing intake of fats, cholesterol, and alcohol are important steps to support the liver.

SUPPLEMENTAL SUPPORT N-acetyl cysteine (NAC), a form of the amino acid cysteine, plays an important role in liver health. NAC is an antioxidant that increases synthesis of another potent antioxi-

MILK THISTLE EXTRACT 200 MG

dant, glutathione. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen, helping to detoxify and protect the liver against these substances. In the herb kingdom, milk thistle has been studied for its support of the liver. Milk thistle is rich in the compound silymarin, which has been studied for its ability to detoxify and regenerate the liver. Clinical studies have provided a scientific basis for the safe and effective use of milk thistle in the treatment of liver disease, including acute hepatitis and jaundice. It is also useful as a potent antioxidant and preventive substance, allowing the liver to metabolize and eliminate a variety of toxins, including pollutants, pesticide residues, smoke, drugs, and alcohol. Support your liver now, and it will continue to support your overall health for years to come!

N-ACETYL CYSTEINE 600 MG

May support liver health and detoxification.*

Promotes heart, immune, and liver health.*

High quality extract, standardized to 80% silybin/ silymarin.

Used by the body to make the antioxidant glutathione peroxidase.*

100 capsules

Helps protect the body against toxins.*

Q&A Q:

Help! My child has an earache and is in pain. Is there anything that can help with the pain until the infection goes away? First, it is important to make sure there are no serious issues, so be sure to check with your child’s doctor. Second, there are definitely things that can help anyone who suffers from an ear infection. It is important that you keep fighting it naturally with immune boosters like vitamin C and probiotics. In addition, an ear oil can help ease the pain until the infection subsides. Ear oil is a remedy that is used inside the ear—drops are placed in the ear. Look for one that has analgesic ingredients such as mullein and arnica to help ease the pain. Arnica also helps increase circulation to the area, increasing the body’s ability to heal the infection. Antimicrobials such as garlic also help to fight bacteria in the ear. With the oil, these ingredients help to calm the pain and soothe the ear. While they are most commonly used for ear infections, ear oils can be used for clogged ears due to allergies as well.

KIDS MULL-EAR™ EAR OIL Topical ear oil for children. May provide soothing support for ear pain.* With mullein, arnica, garlic, and coptis.

December 2012

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10/31/12 11:13 AM

Natural Solutions for Indigestion BY SALLY KARLOVITZ, CN IF THERE’S ONE THING there is a lot of around the holidays it’s food! But if you are one of the more than 60 million Americans who suffers from digestive disorders, even family meals and holiday parties can become uncomfortable. Problems associated with the digestive tract can include indigestion, heartburn, gas, bloating, and constipation. Thankfully, there are many natural ingredients available to support digestion and ease indigestion.

BREAK IT DOWN WITH ENZYMES. Enzymes are unique compounds that break down protein, fats, and carbohydrates in food, converting them into structures that make the human body work properly. A lack of enzymes can result in difficulty digesting or breaking down foods. Some of the more important enzymes in the body come from the pancreas, so look for a supplement with pancreatin, or pancreatic enzymes, for overall digestive support.

GET RELIEF WITH MINERALS. For those times when you do have a heartburn flare-up, certain minerals can help neutralize the acid and give quick relief. Look for a blend of magnesium and potassium hydroxide, which act quickly, and calcium carbonate, which is a longer lasting mineral. These alkaline minerals are effective in buffering the acid in the stomach and reducing irritation, as well as soothing sore stomach tissue. In addition, these minerals do not interfere with normal and essential gastric acid secretion as over-thecounter medications do.

DON’T DREAD YOUR NEXT MEAL…enjoy it with help from nature. Try a natural remedy to improve digestion, reduce unwanted symptoms, and just feel better!

DIGEST EAZE™

ACID NEUTRALX™

Supports digestion.*

Natural acid neutralizer.*

Contains enzymes to support the breakdown of food.*

Helps alleviate occasional acid indigestion.*

Enhances the body’s utilization of fats, carbohydrates, and proteins.*

With acid buffering minerals. Fast-acting chewable wafers.

GIFTS FOR THE EARTH LOVER Scent your home with Spruce Jingle Zum Candle or SpearmintPeppermint Zum Glow Candle, eco-friendly soy candles with a 30 hour burn time. In woodsyy spruce or refreshing mint, scented with pure essential oils, not chemical fragrances. Use the Skoy Cloth in place of paper towels, sponges or chamois-type cloths. Using a Skoy Cloth is equivalent to u using 15 rolls of p paper towels in an a average home. Washable, reW usable and 100% u b biodegradable.

SnapSac Shoppe Grocery Tote and Splurge Mega Tote are functional, fashionable, reusable totes for grocery or personal shopping. Now you can accessorize without compromise! World Playground CD takes kids (and families) on an inspiring musical & cultural journey around the world. Get the party started with the global medley of fun tunes on Kids W World Party CD, which features f songs from T Trinidad to South Africa.

The Healthy Edge

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No matter where you are in the world, holidays are marked by rituals: decking halls, lighting menorahs, trimming trees, giving gifts—and preparing festive food. Most traditional tables are laden with rich meats, creamy sauces, savory breads, Cabbage Borscht with Mushroom Confetti and Parsley Cream SERVES 4 1 Tbs. olive oil 1 medium yellow onion, chopped small 3 cups vegetable broth 1 medium red potato, chopped small (about 1 cup) 1 pound small beets, chopped (wear gloves to prevent staining your hands) ½

pound shiitake mushrooms

1 Tbs. melted butter ½

pound green cabbage, chopped into 1-inch pieces

2 garlic cloves, minced 2 Tbs. red-wine vinegar (optional) ½

cup crème fraiche, reduced-fat sour cream, yogurt, or vegan sour cream alternative

2 Tbs. ﬁnely minced parsley

1. Heat oil in large saucepan over medium heat. Add onion, and cook until just tender, 3–5 minutes. Add broth, potato, and beets. Bring to a boil; reduce heat; and simmer, covered, until vegetables are soft, 15–18 minutes. 2. While beets are cooking, remove stems from mushrooms and very thinly slice caps. Toss with coconut oil or butter, and spread in single layer on large baking sheet (mushrooms should not be touching). Roast in 400°F oven until browned and crispy, about 15 minutes, stirring halfway through. Remove from heat, and let cool on pan.

3. Transfer soup to food processor, and purée in batches until smooth.

WESOŁYCH ŚWIĄT This rich, ruby-red soup is based on traditional cabbage and mushroom dishes from the Eastern European twelve-dish Christmas Eve supper. This version uses vegetable broth instead of beef, for a vegetarian option.

Return soup to pot, and add cabbage and garlic. Simmer until cabbage is tender, 8–12 minutes. Season to taste, and add vinegar, if desired. While cabbage is cooking, stir parsley into sour cream until mixed well.

4. To serve, divide soup between four individual bowls. Scatter mushrooms across the top of each. Garnish with a dollop of parsley cream, and serve. *To make your own vegan sour cream, combine 1 package of silken tofu with 1 tablespoon grape seed oil, 1–2 Tbs. lemon juice and ½ teaspoon honey or agave. Puree until smooth and creamy.

PER SERVING: 299 cal; 4g prot; 18g total fat (9g sat fat); 31g carb; 48mg chol; 218mg sod; 6g ﬁber; 14g sugars

December 2012

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BY LISA TURNER

PHOTOGRAPHY BY JACQUELINE HOPKINS

cakes, and pies. It may be a spread, but it’s no feast in terms of nutrition. Here’s a quick look at holidays celebrated in other countries, with some light and healthful twists on traditional favorites. Parsnip Latkes With Sage SERVES 4 (MAKES 12 LATKES)

2 large eggs ¼

cup all-purpose ﬂour (or substitute gluten-free all-purpose mix)

3 medium parsnips, scrubbed and coarsely grated 1 medium carrot, scrubbed and coarsely grated 1 Tbs. minced fresh sage ½

tsp. salt

tsp. pepper

1 medium russet potato 2 Tbs. grape seed oil Sour cream for garnish Apple sauce for garnish

1. Preheat oven to 375°F. 2. Beat eggs and flour together in large bowl. Add parsnips, carrots, sage, salt, and pepper. Grate potato. Using hands, squeeze out as much water as possible. Add to bowl, and mix well.

3. Heat 1 Tbs. of grape seed oil in large skillet over medium-high heat. Drop four scoops batter, about 3 Tbs. each, into pan. Fry 1–2 minutes, until golden and crispy, pressing down gently with spatula to ¼-inch thick. Turn, and cook on remaining side 1–2 minutes. Transfer latkes to large baking sheet, and repeat with remaining batter, adding additional 1 Tbs. oil if pan gets too dry.

4. Bake 15–20 minutes, turning once during cooking, until latkes are cooked through and crispy on outside. Remove from baking sheet and drain on paper towels. 5. To serve, arrange latkes on large serving platter. Garnish with additional sage, if desired. Serve hot with sour cream and applesauce. PER SERVING: 206 cal; 6g prot; 8g total fat (1g sat fat); 28g carb; 106mg chol; 349mg sod; 5g ﬁber; 4g sugars

HAPPY HANUKKAH A more healthful take on traditional potato latkes from Israel. We’ve added parnsnips and carrots, and substituted baking for deep-frying. Pan-frying in a small amount of oil makes a traditional crispy outside, with little added oil.

The Healthy Edge

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10/30/12 2:47 PM

Vegan Coconut-Rice Custard with Orange Blossom Water SERVES 6 This simple dessert was inspired by majarete, a Puerto Rican rice pudding. The long, slow cooking time extracts the starch from the rice and concentrates the coconut milk into a creamy, sweet custard, so very little sweetener and no eggs are required. A few drops of orange blossom water add flowery, intriguing undertones. Use brown rice if you’d like a nuttier, chewier custard; just be sure to use the shortest grain possible. 1 cup Arborio rice, or short-grain sweet brown rice 2 Tbs. honey 1 14-oz. can light coconut milk 1 vanilla bean ¼ tsp. orange blossom or orange flower water Additional coconut milk for garnish (optional) 5 tsp. finely chopped pistachios

1. Combine rice with 3 cups water and dash of salt in medium, heavy saucepan with tight-fitting lid. Bring to a boil, reduce heat, and simmer 35–45 minutes, until most of the water is absorbed and rice is just tender, but still very firm to bite.

2. Stir in honey and coconut milk. Add vanilla bean and orange water, and return to a boil. Immediately reduce heat and simmer, uncovered and stirring often, until mixture is thick and creamy, and rice is soft, 15–20 minutes. 3. Remove and discard vanilla bean, and divide mixture between six

FELICES PASCUAS

individual serving dishes. Drizzle with additional coconut milk, if desired. Garnish with chopped pistachios, and serve warm, or refrigerate 2 hours before adding additional coconut milk and pistachios, then garnish, and serve chilled. PER SERVING: 109 cal; 3g prot; 7g total fat (4g sat fat); 32g carb; 0mg chol; 30mg sod; 1g ﬁber; 6g sugars

HAPPY KWANZAA Kwanzaa, an African-American holiday celebrated from December 26 to January 1, honors the past and celebrates the future with traditional foods such as collard greens, coconut milk, sweet potatoes, and peanuts. This spicy dish gets its ﬂavor from an abundance of garlic and harissa, a ﬁery-hot African spice; it’s potent, so adjust the amount according to taste. Look for harissa in large natural foods or international markets.

Harissa-Scented Collards with Toasted Peanuts SERVES 8

2 bunches of collard greens

Remove from water with tongs, and drop into ice water to stop cooking. Drain collards, and cut out center ribs. Stack leaves, and roll lengthwise into long tube, then slice thinly crosswise into shreds.

8 garlic cloves, ﬁnely minced

3. Add garlic to pan with onions, and cook

2– 4 tsp. harissa

1. Heat oil in a large skillet over medium

1 minute, stirring. Stir in 1 tsp. harissa, and add additional harissa, 1 tsp. at a time, according to desired spiciness. Add shredded collards. Toss and stir to mix, then cook 3–4 minutes, stirring and turning frequently with tongs, until just tender.

heat, and cook onions until browned, 10–12 minutes, stirring frequently.

4. Divide greens among individual plates, or

2 Tbs. coconut oil (or substitute grapeseed oil) 1 medium yellow onion, diced

cup chopped toasted peanuts (or substitute toasted almonds)

2. While onions are cooking, bring large pot of lightly salted water to a boil. Fill large bowl with ice and cold water. Cut stems from collards, drop leaves into boiling water, and cook 7–8 minutes, until just tender.

transfer to serving bowl. Sprinkle with chopped peanuts or almonds, and serve immediately PER SERVING: 121 cal; 4g prot; 9g total fat (7g sat fat); 9g carb; 0mg chol; 27mg sod; 3g ﬁber; 2g sugars

December 2012

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Restore digestive balance. Probiotic Pearlsâ&#x201E;˘ deliver active cultures of beneficial bacteria straight to your intestine where you need them most to restore digestive balance and relieve occasional gas, bloating & constipation.* t "DUJWF MBDUPCBDJMMVT CJmEPCBDUFSJVN t 1BUFOUFE USJQMF MBZFS DBQTVMF t /P SFGSJHFSBUJPO OFDFTTBSZ t 4VSWJWFT TUPNBDI BDJE

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B Y LISA TURNER

WINTER

WELLNE 24

December 2012

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10/30/12 2:55 PM

30 TIPS FOR SURVIVING THE SEASON

Cold weather can be hard on body, mind, and spirit. Try these tips for surviving the holidays, avoiding colds and flu, practicing green principles, and staying fit and lean.

1 GO INTERNATIONAL Serve guests Indian dahls, Mexican chili, or other beanand grain-based fare for less expensive, healthier eats.

2 SUPERCHARGE IMMUNITY Studies show NAC (N-acetylcysteine), vitamin C, American ginseng, and selenium work well.

3 HALT PARTY PIG-OUTS To curb your appetite, have a cup of miso soup or an apple before heading to holiday events.

4 EAT OYSTERS They’re the richest source of immune-boosting zinc.

5 BUY BETTER Choose holiday gifts from fair-trade organizations, local artists, or nonprofits that embrace a cause you support.

FIGHT THE FLU WITH HOMEOPATHY

Try Hyland’s Complete Flu Care or King Bio Multi-Strain Flu Relief.

ESS

7 SKIP THE ANTACIDS If you do overindulge, use natural methods for relief: take digestive enzymes, ginger capsules, or peppermint tea; or chew on fennel seeds.

8 UPGRADE CANDLES Conventional paraffin/gel candles with metal wicks emit carcinogens and lead; choose beeswax or soy versions scented with essential oils.

9 SNEAK IN SUPERFOODS Try adding spinach and avocados to smoothies, or stirring puréed cauliflower and pumpkin into tomato sauces.

10 UNPLUG One day a week (or more), banish TV, iPhones, and the Internet, and devote the day to reconnecting with friends, family, or yourself.

The Healthy Edge

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WINTER WELLNESS

CONT.

11 BAN PLASTIC WRAP It’s laced with cancer-causing toxins. Stash leftovers in glass or metal containers, and wrap sandwiches in wax paper.

17 COUNT YOUR BLESSINGS Every night, make a list of 10 things in your life that you’re grateful for, and read it just before bed.

GET RUBBED Regular massage boosts blood and lymph circulation, reduces stress, and lowers cortisol; ask for (or give) a holiday gift certificate. 12

18 WEAR SUNSCREEN Even on cloudy days, the sun can cause burns and aging. Try Badger Unscented SPF 30+ Sunscreen.

24 GET SEEDY Sprinkle pumpkin, chia (try Salba, rich in omega-3s and fiber), sunflower, hemp, and flax seeds on cereals, in grains, and over cooked vegetables.

25 HELP YOUR LIVER DELIVER Support detox with milk thistle supplements; try Rainbow Light Milk Thistle Plus.

19 IMPROVE POPCORN Sprinkle some nutritional yeast on popcorn for a dose of B vitamins; try Bragg Premium Nutritional Yeast Seasoning.

26 TAKE NIACIN Studies show that it inhibits inflammation and protects against coronary artery disease.

20 RINSE SINUSES Use a Neti pot with warm salt water to keep your nasal passages clear while preventing dryness and infection.

27 SPICE UP MEALS with fresh ginger, garlic, chili peppers, curry powder, or turmeric to boost immunity and enhance circulation.

14 LATCH ONTO LACTOFERRIN This immune-supporting glycoprotein promotes the growth of beneficial bacteria in the body and may help stave off infections.

21 TAKE TEA In one study, people who drank two to four cups of green or black tea were better able to fight off infection.

15 SOAK IT UP Add four cups of chamomile tea to a warm bath laced with oil (try Aura Cacia Apricot Kernel Oil) to banish dry, itchy skin.

22 BREATHE DEEPLY To stay centered during the hectic holidays, inhale slowly to the count of 7, hold for 3, and exhale for 7. Instant calm.

28 FIGHT A COLD OR FLU with herbal remedies. The Chinese herb Andrographis paniculata, astragalus, pelargonium, and elderberry are a few standouts to look for in formulas.

16 FIND YOUR BALANCE Plant sterols and plant sterolins have been shown in studies to help naturally balance and strengthen the immune system.

23 MUNCH ON CABBAGE It’s rich in cancer-preventive compounds. Shred it for coleslaw, add it to bean soup, or make cabbage rolls.

GET SOME LOVIN’ A healthy sexual relationship can decrease stress, and increase well-being. Looking for some inspiration? Maca can boost libido and help alleviate erectile dysfunction. 13

29 BREAK A SWEAT Cold weather means less perspiration; head to a sauna to induce bodycleansing sweat.

30 SIP FIRST Drinking with meals hampers digestion; have beverages 30 minutes before you begin eating.

YOUR WINTER WELLNESS ARSENAL BEVERI IMMUNITY BOOST stick packs fortify immunity with 1,000 mg of vitamin C, plus B vitamins, zinc, and lactoferrin. It’s an ideal way to fight colds and flu during the winter, or before flying or traveling. Mix with water and enjoy.

Shorten the duration and severity of a cold with PARAGON PLUS UMK-ALL UMCKALOABO SYRUP featuring the African herb pelargonium. Great for easing coughs, sore throat, hoarseness, congestion, and muscle aches.

Going on a trip or surrounded by sick people at work? PARAGON PLUS ALL-WELL IMMUNODAILY can help shield you by promoting immune strength. Contains herbs such as astragalus and red root.

WAKUNAGA MODUCARE includes both sterols and sterolins (from maritime pine) and comes in a veggie capsule. Designed as a daily immune formula, Moducare can be taken to prevent colds and ﬂu, as well as combat seasonal allergies.

December 2012

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10/30/12 2:56 PM

When others are counting on you

Trust the number one immune formula. 1

You take care of others. That makes it doubly important that you take care of yourself. That’s where our Wellness Formula® can help. Wellness Formula® combines over 30 ingredients from the best of modern science and world herbal traditions for significant, multi-system immune support. Millions of people trust Wellness Formula. When others are counting on you, you can depend on Wellness Formula.*

Try our new Wellness Shot.™

It’s a berry burst of immune support you can take anytime, anywhere.* 1

Source: SPINScan Natural Channel total US $ sales, 52 weeks ending 11/26/2011.

*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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DEALING WITH WINTER CHALLENGES:

3 Steps to Boost Immunity

BY MARY ANN O’DELL, MS, RD

1. CHOOSE NOURISHING FOODS. Adding certain foods to the diet can help naturally boost the immune system. Oats and mushrooms are rich in beta-glucan; yogurt and kefir supply beneficial probiotics; and berries and citrus fruits supply vitamin C and other antioxidants that are essential for a strong, healthy immune system. Eat fewer processed foods and cut back on the excess sugar that can weaken the immune system.

Medicinal mushrooms, including shiitake and maitake mushrooms, are rich in beta glucans which have the ability to provide deep immune health benefits. These are 3 steps you can take now to boost your immune system to help you stay strong all winter.

2. CONTROL STRESS. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and adequate sleep can help your body handle stress. Taking a good multivitamin with a high B-complex is crucial for protecting the body against the damages of stress. IT IS ESTIMATED THAT PEOPLE in the U.S. suffer 1 billion colds annually, and the U.S. Centers for Disease Control and Prevention (CDC) estimates that 35–50 million Americans will come down with the flu this winter. Most people do not think about colds and flu until they actually get sick, but the time to think about it is now, before you are sick. Be prepared with these 3 steps to build up your immune system and better fight off infections.

ALL-WELL™ FORMULA

Vitamin C is a key immune substance that helps protect the cells of the body and is one of the most commonly depleted substances when the body is under stress. A variety of herbs are available that can help support immune health to fight off infections, including Echinacea and elderberry. Echinacea is a popular herb that offers broad immune support. Elderberry, rich in antioxidant compounds, has been studied specifically in fighting the flu virus.

ALL-WELL KIDS™ KIDMUNE™

Helps support a healthy immune system.*

Immune tonic formula for children.*

An exclusive blend of nutrients, herbs, & medicinal mushrooms.

With Echinacea, elderberry, & vitamin C.

With Echinacea, astragalus, shiitake mushroom, & more. 28

3. ADD NUTRIENTS & HERBS.

Alcohol-free liquid extract.

LIQUID SOURCE FE OF LIFE Get a burst of energy.* Liquid multivitamin with essential vitamins, energy-packed phytonutrients and whole food concentrates. In a natural, delicious tropical fruit flavor.

EARTHSWEET CHEWABLE VITAMIN C 500 MG Delicious chewable vitamin C supplement. Sweetened with EarthSweet, a natural orange flavored antioxidant sweetener. Vegetarian.

December 2012

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10/31/12 11:23 AM

DEALING WITH WINTER CHALLENGES:

What to do When you Get Sick

BY MARY ANN O’DELL, MS, RD

YOU DID YOUR BEST TO STAY WELL, but between weather changes, stress, and exposure to others who are sick, your body gave in and you came down with a cold. So what do you do now? It’s part fight and part nurture—boost your immune system while giving your body some rest and comfort.

1. REST. Never is there a time when rest is needed more than when you are sick. Rest allows the body to recuperate faster. This is especially critical for children who are often active even when they are sick. Quiet activities and extra nighttime rest will help their bodies recover more quickly.

2. DRINK PLENTY OF FLUIDS. Preventing dehydration is key during illness, both for children and adults. Encourage high vitamin C, pure fruit juice, herbal teas, coconut water, and pure water intake throughout the day. Add soups and broth for warmth and comfort.

3. FIGHT THE INFECTION. Boosting your immune function can help you get well faster. Certain herbs are known to be helpful specifically in dealing with colds and upper respiratory infections. American ginseng can help the immune system fight off colds and reduce symptoms. Umckaloabo is a traditional South African remedy from the Pelargonium sidoides plant. Studies have shown that in cases of colds and bronchitis, symptoms have diminished quicker, and people returned to work faster when they used Umckaloabo as compared to a placebo. Research has also found that use of Umckaloabo remedies has been well tolerated in both children and adults.

COLD DEFENDER™ May help support the body’s natural defenses.* With American ginseng, astragalus, Echinacea, & other immune support herbs.* With vitamin C, zinc, & other support nutrients.*

4. SOOTHE YOUR SYMPTOMS NATURALLY. Look for natural formulas designed to soothe common symptoms of colds, including sore throat and cough. Herbs particularly helpful in easing symptoms include osha as a decongestant, propolis and honey to soothe the throat, and wild cherry bark to ease a cough.

OSHA THROAT™ SOOTHING SPRAY

ALL-WELL KIDS™ U COUGH FORMULA

A blend of coating, soothing herbs in a convenient throat spray.*

May provide immediate respiratory support.*

Contains osha to support respiratory health.*

With wild cherry bark, yerba santa, osha, & mullein.

Enhanced with Echinacea & propolis for immune support.*

Alcohol-free liquid extract dosed for children.

The Healthy Edge

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10/31/12 11:24 AM

NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

your ANTIOXIDANT arsenal Make sure these free-radical ﬁghters are in your skin care products to ﬁght the signs of aging ANTIOXIDANTS CAN help protect your skin against free-radical damage caused by the sun, pollution, and smoke. And studies have shown that natural skin care products with antioxidants work best, since antioxidants don’t perform as well when mixed with synthetics. Here are some of the most effective antioxidants to look for on labels: • Alpha-Lipoic Acid is both fat- and water-soluble, so it easily penetrates skin-cell membranes to reduce wrinkles and dull skin. • Açai contains anthocyanins and phytosterols that act as astringents, keeping the skin taut, which means fewer wrinkles. • Astaxanthin creates a natural barrier against sunlight and other environmental stressors, and increases skin elasticity and moisture retention (see sidebar). • CoQ10 is naturally produced by the body as its defense against free radicals. However, as we age, the body produces less and less CoQ10, leaving the cells less protected. CoQ10 is used in many eye products due to its ability to target crow’s feet. • Coffee berry contains high levels of polyphenols, which absorb free radicals and also help fight skin inflammation. • Grape-seed extract contains bioflavonoids that strengthen the capillaries, which carry oxygen to the skin, improving its tone and texture. And it enhances vitamins A and C, aiding in the reduction of wrinkles. • Vitamin A promotes collagen production, creating plumper skin. It also helps reduce wrinkles and fine lines. • Vitamin C stimulates production of collagen and elastin, while reducing the appearance of lines, discoloration, and scars. • Vitamin E promotes healing and boosts collagen production, making skin more smooth and supple. Nut extracts are a rich source of vitamin E in skin products.

ASTAXANTHIN beauty from tip to toe Free radicals in your skin promote lines and wrinkles and destroy the collagen that gives young skin its elasticity. When antioxidants neutralize these free radicals, they protect against damage and may also help repair it. As antioxidants go, astaxanthin—a nutrient extracted from algae—is very powerful. “When it’s matched up to other antioxidants like vitamin E or vitamin C, astaxanthin turns out to be 60–100 times more potent in terms of its ability to fight free radicals,” says Nicholas Perricone, MD, board certified dermatologist and author of 11 books. Reasons why it is so powerful, he says, include: • The structure of astaxanthin enables it to work in multiple ways in every cell. “It intersperses into all parts of the cell so it can be at the right place to protect from free radicals,” says Perricone. • It takes less than a second for free radicals to trigger inflammation, but that inflammation continues for hours or days. Astaxanthin neutralizes free radicals and also stops the inflammatory process.

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In his research, Perricone has found that fine lines and wrinkles are visibly reduced, and the appearance of skin improves after taking astaxanthin for 12–16 weeks. A study published in the Journal of Cosmetic Dermatology compared the ability of astaxanthin and placebo to protect skin against sun damage. Researchers found that after three months of supplementation, astaxanthin, but not the placebo, visibly reduced fine lines and improved the appearance of skin exposed to sun, without side effects. Other studies have shown similar results. How much do you need? Take 3–9 mg of an astaxanthin supplement daily. The antioxidant is also found in skin creams. For optimum benefits, use topical products in conjunction with an oral astaxanthin supplement. One serving of wild salmon (4–6 oz.) contains 4–5 mg of astaxanthin.

—By Vera Tweed

December 2012

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10/30/12 3:15 PM

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9/17/12 1:45 PM

GO GLUTEN FREE | TEXT BY MELISSA DIANE SMITH | RECIPES BY ANDI PHILLIPS

gluten-free HOLIDAY desserts Celebrate a healthy holiday without sacriﬁcing ﬂavor THINGS ARE DEFINITELY looking up in the gluten-free food category. People with a gluten allergy or celiac disease (some 3 million people in the U.S. alone) were once relegated to the crudité platter and maybe a slice of ham at Christmas. The yummy stuff—stuffing, biscuits, pies, and other gluten-containing treats—was strictly off-limits. No more. Delicious options have sprung up recently, including gluten-free flours, crackers, and bakery treats that are indistinguishable from the real thing. Case in point: these incredible desserts. You’ll love them even if you’re not gluten sensitive (and none of your guests will be the wiser).

PUMPKIN WHOOPIE PIES WITH CHAI MAPLE MARSHMALLOW FILLING MAKES 12 PIES

cups brown rice ﬂour tsp. baking powder tsp. baking soda tsp. salt Tbs. pumpkin pie spice blend tsp. xanthan gum cups organic brown sugar cups unsalted, organic butter (2½ sticks) tsp. vanilla extract 15-oz. can solid-pack pumpkin eggs cup ﬁnely chopped walnuts (optional) batch Chai Maple Marshmallow Filling (recipe at right)

1. Preheat oven to 350°F. Line 2 large cookie sheets with parchment paper.

2. Stir together rice flour, baking powder, baking soda, salt, pie spice, and xanthan gum in medium bowl. In separate bowl, combine brown sugar and butter. Beat until fluffy. Blend in vanilla and pumpkin. Beat in eggs one at a time. Gradually beat in rice flour mixture. Stir in nuts.

3. Chill dough in refrigerator at least 20 minutes. Put 6 scoops of dough on lined cookie sheet with large ice cream scoop. Stagger scoops so that they won’t touch during baking.

4. Bake 17 minutes, or until tops look dry and edges are just beginning to take on color. Allow cookies to cool on baking sheet. Repeat with 32

remaining dough, alternating baking sheets until dough has been used up. Keep dough in refrigerator between batches.

5. Place one dollop Chai Maple Marshmallow Filling on flat side of cookie with large ice cream scoop. Top marshmallow with inverted 2nd cookie, being careful not to press and cause filling to ooze out. Poke toothpick through center of sandwich to keep top cookie from sliding off. Repeat with remaining cookies and filling. Set sandwiches on level surface, and allow marshmallow to set, about 3 hours. Remove toothpicks before serving.

Chai Maple Marshmallow Filling (Filling for 12 Pies) 2 ¼ 1 1 ½

packages unﬂavored gelatin tsp. salt tsp. pumpkin pie spice blend tsp. vanilla extract cup very strong chai tea, cooled to room temperature ¾ cup organic brown sugar ¾ cup real maple syrup

1. Place gelatin, salt, pie spice, vanilla, and chai tea in bowl of stand mixer. Stir to make sure gelatin will bloom properly. Attach whisk, and set mixer close to range where you will be cooking syrup.

2. Whisk brown sugar and maple syrup in medium saucepan. Clip candy thermometer onto side of pan. Cook over low flame until mixture reaches 240°F. Remove pan immediately from heat, and carefully remove thermometer from pan. 3. Turn mixer on low, and slowly pour maple/brown sugar syrup down side of bowl into gelatin mixture. After all syrup has been added, gradually increase mixer speed to high, being careful not to splatter hot mixture. Continue to beat 12 minutes, or until mixture is lukewarm.

PHOTOS BY PORNCHAI MITTONGTARE

2½ 3 1 ½ 1 1½ 2 1¼ 1 1 4 ½ 1

PER PIE (W/FILLING): 578 CAL; 6G PROT; 22G TOTAL FAT (13G SAT FAT); 92G CARB; 113MG CHOL; 391MG SOD; 3G FIBER; 63G SUGARS

December 2012

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GO GLUTEN FREE | BY MELISSA DIANE SMITH, continued

APPLE SPICE STEAMED CAKES MAKES 6 CAKES Topping: 2 cups small dice of peeled and cored Granny Smith Apples 1 cup dried cranberries 2 Tbs. unsalted, organic butter 3 Tbs. fresh-squeezed lime juice ½ cup organic brown sugar Pinch salt Cake: 1-3 cup masa harina* ¼ cup cornmeal 1 Tbs. pumpkin pie spice or baking spice blend 1 tsp. ground ginger ½ tsp. salt ½ tsp. baking powder 1 7-oz. container Greek-style yogurt 2 tsp. ﬁnely grated fresh ginger 2 tsp. vanilla extract Zest from 1 juiced lime ½ cup organic, unsalted, butter 1-3 cup organic brown sugar 1 egg

1. Preheat oven to 325°F. Line bottom of 9- x 13-inch cake pan with two layers of paper towels. Set 6 6-oz. ramekins in cake pan. Coat ramekins with cooking spray.

2. To make Topping: Combine diced apples and cranberries in small bowl. Set aside.

Whisk butter, lime juice, and brown sugar in small sauce pan over low flame. Allow mixture to simmer on low, 3 minutes. Divide mixture evenly among prepared ramekins. Divide apple/cranberry mixture evenly among ramekins.

3. To make Cake: Combine masa harina, cornmeal, pie spice, ground ginger, salt, and baking powder in small bowl. In separate bowl, combine yogurt, ginger, vanilla, and lime zest.

4. Beat butter and brown sugar in medium bowl until fluffy. Add egg, and continue to beat until well combined. Add yogurt mixture, and beat until well combined. Add dry ingredient mixture, and beat until thoroughly combined, scraping down sides of the bowl to insure total incorporation.

5. Divide batter evenly among prepared ramekins. Cover baking pan with foil, leaving one corner open. Pour warm water into pan until water level reaches ¾ of the way up ramekins’ sides. Tightly close open corner of foil. 6. Place pan on center rack of oven, and bake 75 minutes or until toothpick inserted

in center comes out clean. Remove pan from oven. Carefully remove ramekins from water bath, and allow to cool completely on wire rack. Serve with slightly sweetened whipped cream. PER CAKE: 476 CAL; 5G PROT; 24G TOTAL FAT (15G SAT FAT); 64G CARB; 88MG CHOL; 283MG SOD; 3G FIBER; 49G SUGARS

*Masa harina is the traditional flour used to make Mexican dishes such as tortillas and tamales. Do not substitute cornmeal, regular corn flour, or wheat flour.

THE SCOOP ON SUGAR ALTERNATIVES Three natural upgrades over white sugar and high-fructose corn syrup. 1. COCONUT SUGAR is sold in granulated form, as a solid chunk, or as syrup. It has a moderate-tolow glycemic index of 35–50, and a light caramel ﬂavor that’s great for everyday sweetening. SWEET PICKS: Navitas Naturals Organic Coconut Sugar; Wholesome Organic Coconut Palm Sugar; Madhava Organic Blonde Coconut Sugar. 2. XYLITOL is a sugar alcohol derived mainly from corn. The body doesn’t metabolize sugar alcohols as sugar, so xylitol has no impact on insulin and is safe for diabetics— but in large quantities, it can cause bloating, gas, and stomach pains. SWEET PICKS: Jarrow Formulas Xyli Pure Xylitol; Xlear XyloSweet. 3. AGAVE is an amber liquid with a light ﬂavor. Since agave is mostly fructose, choose a brand that’s processed at lower temperatures, which helps keep the fructose content down. SWEET PICKS: Madhava Light or Amber Agave Syrup; Wholesome Sweeteners Organic Blue Agave.

December 2012

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9/24/12 11:37 AM

NATURAL GOURMET | BY NEIL ZEVNIK FESTIVE FRUIT PUNCH SERVES 24

Really good tips for a happy, healthy holiday CHRISTMAS WAS ALWAYS a big deal in our family when I was growing up, and the delights of the table were front and center. But my youthful ability to eat anything with no effect is consigned to the mists of Christmas Past. If the same is true for you, fear not. By following a few guidelines, you can party without the post-holiday guilt.

mac and cheese, eschew the mashed potatoes with gravy and the creamed corn. The dessert buffet is the biggest challenge. Try picking out one or two must-have favorites, and stop up your ears against the siren song of those other tempting treats. Under no circumstances should you attempt to “sample ’em all”— that way lies madness, and an ever-expanding waistline.

Tame the Demon Rum The social fallout from overindulging aside, those useless carbs can pile up! So… 1. Water it down. That vodka will do less harm when mixed with a generous pour of cranberry juice and tonic. 2. Alternate. A cranberry and tonic will taste much the same without the vodka. 3. Keep your water glass busy. Wine with dinner is delightful, but don’t let it be your only beverage. 4. And remember—you don’t need alcohol to have a good time. Seriously.

1 12-oz. can frozen lemonade 1 12-oz. can frozen limeade 1 12-oz. can frozen orange juice 1 cup pomegranate juice 2 750 ml bottles sparkling water 1 750 ml bottle sparkling lemonade 1 750 ml bottle champagne

1. Combine frozen juices and pomegranate juice in large punch bowl. Stir to combine. Add sparkling water and lemonade, and stir gently until blended. Add generous amount of ice, pour in champagne, and serve. PER SERVING: 150 CAL; <1G PROT; <1G TOTAL FAT (0G SAT FAT); 33G CARB; 0MG CHOL; 3MG SOD; <1G FIBER; 30G SUGARS

EASY BISON CHILI SERVES 24 This lean and tasty dish—which is great when made ahead and reheated—is the perfect contribution to any holiday pot-luck supper. 3 Tbs. olive oil 2 large brown onions, chopped

Beware the Buﬀet Approach the office-party buffet with a definite strategy and a firm resolve. 1. Don’t pile on—you can always come back for more. 2. Start with the protein. Give yourself a decent serving—preferably the lean variety, such as chicken or fish—before going for the carbs. 3. Keep in mind that vegetables and salads aren’t a penance, they’re a pleasure. So put plenty of them on your plate. 4. Limit your carbs and fat. You don’t have to skip them entirely. But if you go for the 36

Say When

6 cloves garlic, minced

This is the cardinal rule during the holidays, and these tricks will help. 1. Eat slowly. Give your stomach time to register that it’s full. 2. More food doesn’t equal more love. Mom may be telling you “You’re nothing but skin and bones.” But you know better. 3. You don’t have to finish everything on your plate. 4. Discipline your mouth. Sure, another slice of pot roast or cake sounds good, but is it really worth it?

4 lb. ground bison (ground dark-meat turkey also works well)

Remember that “moderation” isn’t a four-letter word. It’s a desirable and achievable goal that will do nothing but enhance your enjoyment of this festive time of year. And if you follow these few suggestions, you may even be able to eliminate that ever-present “need to diet” resolution from your New Year’s list!

4 Tbs. chili powder 3 10-oz. cans chopped tomatoes with green chilies

PHOTO BY PORNCHAI MITTONGTARE

SAFE celebration

This fizzy treat has minimal alcohol and maximum flavor! To make it really festive, freeze raspberries and mint leaves into a ring of ice in a 10-inch circular mold and float it in the punch bowl. For a non-alcoholic version, you can double the sparkling lemonade and leave out the champagne.

1 bottle dark beer, such as Guinness 2 15-oz. cans organic red beans 2 cups frozen corn kernels

1. Pour olive oil into large pot. Add onions, and sauté over medium heat, 3 minutes. Add garlic, and cook 1 minute more. Increase heat, add bison and chili powder, and cook until browned, stirring often, about 5 minutes.

2. Add entire contents of tomato cans, beer, and red beans, and bring to a boil. Reduce heat and simmer, stirring often, one hour.

3. Add corn, and salt and pepper to taste. Cook 15 minutes more. Serve hot PER SERVING: 181 CAL; 18G PROT; 7G TOTAL FAT (2G SAT FAT); 12G CARB; 42MG CHOL; 257MG SOD; 3G FIBER; 2G SUGARS

December 2012

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