AKiN'S December Healthy Edge Magazine

Bath & Body Gifts Aura C A Cacia i

Candy Cane Blend Essential Oil & Aromatherapy Spritz Safely scent your holiday season with an all natural aroma made with 100% pure essential oils. The Candy Cane blend combines peppermint with orange, wintergreen, spearmint and vanilla for a cheerful, uplifting seasonal scent. Use the Essential Oil Blend in a diffuser or in your bath. Use the Aromatherapy Spritz as an uplifting home spritz to freshen rooms.

Great for inspiring holiday joy and cheer!

Kuumba Made

Seasonal Gift Sets Kuumba Made makes gift giving easy with these pre-made gifts of popular seasonal scents.

Frankincense & Myrrh are revered aromatic resins that combine for a spicy, deep and delicately sweet scent with woody undertones. Give the gift of Frankincense & Myrrh with the Gift Set that includes bath salts, fragrance oil, body oil and body lotion, along with a festive sparkling ornament. The Vanilla gift set includes the exotic and intoxicating scent of Vanilla in a fragrance oil and body lotion.

Kiss My Face

Olive Oil Soap Kiss My Face offers their popular, nourishing Pure Olive Oil Bar Soap in a festive, reusable gift tin. Superbly moisturizing and perfect for all skin types, it’s pure, simple and natural. Pair it with the Pomegranate Acai Moisturizing Soap for a complete holiday package!

Stocking Stuffers Zum Bar

Holiday Soaps Packed with a festive bow, these seasonal soaps make great stocking stuffers! Jingle Zum Spruce offers a fresh woody scent and fun polka-dots. Zum Jolly Holiday Almond offers refreshing holiday almond scent in a goat’s milk base. Double your refreshment with Zum Mint Peppermint Spearmint soap, with fun red and green swirls.

Sjaak’s

Chocolate Peanut Butter Christmas Tree ee Creamy chocolate covering ng real peanut butter, what could be better?

This treat is also vegan.

Badger

Balm Kit Gift Cubes These neat sets include a Badger Balm and a Pulse Point Stick for unique needs, all packed in a recycled paper b box adorned with beautiful original Badger artwork. Choose from Cheerful Mind, Stress Soother, or Yoga & Meditation.

Badger

Holiday Classic Lip Balm Set This limited edition holiday lip balm 3-pack features Chai Rose, Cinnamon Bay, and Peppermint organic lip balms. Smooth, glossy and full of antioxidants, they offer the perfect protection for anyone’s lips.

an

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Ginger: An Amazing Home Remedy

Nature’s Plus

Ultra E Fem Support natural hormone balance and vitality with this unique blend of ingredients.* Formulated to support and maintain skin and hair health, natural desire, stamina and energy.* With maca, velvet bean, flax lignans, dong quai and damiana. Formulated specifically for women.

Harena Maris

Blood Pressure Reduce Stress Tea

Natural Luobuma tea. Luoboma has a long history as a Chinese traditional medicine to soothe nerves.* A review of research shows that Luobuma may reduce high blood pressure and may help reduce stress.* Premium hand-rolled loose tea.

If you ask me what my favorite herb is, I would have to say ginger. This common spice can not only flavor your food, but it can also help your tummy troubles and much more. Scientific research is just beginning to confirm many of the benefits for this amazing herb.

Ginger is best known as a digestive tonic, improving digestion and alleviating nausea. Studies have shown ginger to be very effective in relieving the nausea associated with chemotherapy, motion sickness, and morning sickness.

Ginger is a natural anti-inflammatory, reducing the COX-2 enzyme that promotes inflammation. It is a warm stimulating herb that improves circulation. This is not only good for the heart, but also makes it a soothing herb useful during cold and flu season. A recent study showed that Type 2 diabetics taking ginger had decreased levels of insulin, LDL cholesterol and triglycerides compared to a placebo group. And if you need one more reason to add ginger to your routine, ginger supplements were found to support memory and cognition in middle-aged women.

Ginger is available as the fresh root, minced in jars, or as the common dried powder cooking spice. It is also sold individually in capsule, tea, syrup or liquid extract form.

Comvita

Winter Wellness Children’s Elixir Children’s Manuka honey elixir is a natural all-in-one formula to support winter wellness.* Made with 10% UMF 10+ Manuka honey and propolis, this comforting formula soothes dry throats.* With a natural lemon flavor.

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Alcohol Free TruGinger™ Syrup • Soothing, warming & comforting ginger & honey syrup.* • Supports healthy & calm digestion.* • Promotes circulation.*

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December 2013

features 18 A Healthy Feast of Fishes This Christmas Eve tradition from Southern Italy— a seven-course feast focusing on fresh, delicious seafood—gets a modern, healthy makeover just in time for the holidays.

22 Amino Acid Primer These building blocks of protein perform innumerable important functions in the body.

Here’s everything you need to know about the key amino acids, including what they do and how much to take.

departments NEWS FLASH

SUPPLEMENT ADVISOR

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The New Antioxidants. The scoop on Pycnogenol, resveratrol, astaxanthin, and curcumin.

HERBAL ADVISOR

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Adrenal Health. Powerful botanicals that help boost energy and endurance.

HEALING EDGE

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EXPERT’S CORNER

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Peak Conditioning. Practical tips for staying in shape during the cold winter months.

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Most of us don’t get enough of this often overlooked mineral, but it’s essential for optimal health.

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WINTER WELLNESS

Supplements that help ward off seasonal maladies.

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WINTER CHALLENGES

Sometimes colds and flu are unavoidable.

Here’s what to do if you do get sick.

NATURAL BEAUTY

26

Delicate Situation. Gentle natural products for sensitive skin

GLUTEN FREE

Blood Sugar Blues? Diet and lifestyle changes may be more effective than drugs for type 2 diabetes.

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17

Safe, effective ways to battle mild depression.

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Hot Off the Press. The latest news from the world of health and nutrition.

MAGNESIUM

WINTER BLUES

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Test Your Gluten and Celiac Knowledge. How much do you really know about gluten-free living?

NATURAL GOURMET

30

Sidestep Winter Weight Gain. Healthy ways to avoid those extra holiday pounds.

FAVORITE THINGS

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Holiday Party Perfection. Elegant wine and cheese pairings that will wow your guests.

December 2013

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10/31/13 9:34 AM

INTRODUCING COMFORT ZONE FROM SOLGAR.

© 2013 Solgar Vitamin and Herb

Now, “feel better” about the foods you eat... worry less about the foods you enjoy.* Want to enjoy your food in peace? Comfort Zone may help you do just that. Its 11 high-activity enzymes and balanced herbal blend help support your body’s natural digestive process.* So you can turn what you eat into what you need… helping break down proteins, carbohydrates, and fats—even those foods you may find hard to digest.* So help make peace with your digestion. Just one Comfort Zone capsule with every meal can make a real difference in your relationship with food.* When you’re serious about your health... It’s Solg ar. *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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9/25/13 10:52 AM

letter from the editor

Happy Holidays It’s hard to believe, but 2013 is almost behind us. But before we say goodbye to the old year, we have one more thing to look forward to: the holidays.

The holiday season means different things to different people, but for many of us it’s first and foremost a time to gather with family and friends.

Unfortunately, that can also mean overindulgence—despite our best intentions. But with a little planning and a few simple changes, you can transform even the most lavish holiday meal into something healthier, yet just as delicious. Check out “A Healthy Feast of Fishes” (p. 18) for such one idea based on a time-honored Italian tradition.

Staying in shape and watching our weight can seem like a chore this time of year, both because of seasonal celebrations and the weather that keeps us from going outside. With that in mind, Emily Kane, ND, has come up with a variety of indoor exercise tips for winter (p. 14), and Chef Neil Zevnik brings you his secrets to avoiding winter weight gain (p. 30).

Of course, December isn’t just the holiday season—it’s also smack in the middle of cold and flu season. That’s why we’ve also added our favorite natural ways for boosting immunity (p. 24) and tips for what to do if you do get sick (p. 25).

All of us at The Healthy Edge would like to wish you and your loved ones a happy holiday and a very healthy New Year.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Art Director Judith Nesnadny 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 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 800.443.4974, ext. 703; Fax: 317.536.3708

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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. 3, 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 2013

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newsflash

By Vera Tweed

PROBIOTIC LOZENGES REDUCE GUM DISEASE

HOT INGREDIENT OF THE MONTH:

Sensoril

Gum disease is the leading cause of

Sensoril is a patented, standardized extract of ashwagandha, an ancient ayurvedic herb used to relieve the effects of stress and restore balance. Studies have found that Sensoril helps to normalize levels of stress hormones and reduce anxiety, irritability, sleeplessness, stress-related aches, and risk for heart disease. When needed, it also helps to restore energy and improve mental acuity.

Other benefits include better recovery from exercise, improved immune function, and blood sugar balance.

Sensoril is an ingredient in many different products, by itself and in combination stress and energy formulas.

tooth loss, but probiotic lozenges can

BOOST

WEIGHT LOSS

help. A study published in the Journal of Clinical Periodontology found that along with standard dental treatment

with PHASE 2

of root planing and scaling, dissolving

A study of 123 people, published in the journal Obesity, found that Phase 2, a proprietary bean extract that reduces absorption of carbohydrates, tripled the amount of weight loss with a calorie-reduced diet. During a 12-week program, those taking Phase 2 lost an average of 6 pounds, compared with only 2 pounds among people taking a placebo. And taking Phase 2 after the study, without restricting food, helped three of four people to maintain weight loss. In this and other studies, which found similar results, participants took 1,000 mg of Phase 2 before meals, three times daily.

Phase 2 is an ingredient in a variety of supplements, including Paragon Plus Ultra Phase 2.

a probiotic lozenge in the mouth twice daily for 12 weeks significantly reduced pocket depth and increased attachment of gums. The study tested L.

reuteri probiotic lozenges, but earlier studies have found that other probiotics in lozenges also enhance gum health and may reduce cavities.

seasonal “mini guide” to

MINERALS While an essential part of any daily health regimen, extra mineral supplementation may be especially beneficial for addressing seasonal challenges. Here are three ways to bolster your health with the help of minerals:

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SEASONAL CHALLENGE

MINERAL/S

Stress; insomnia

Magnesium Try a powdered form and take before bedtime according to product directions.

Overeating; cravings for high-starch, high-sugar foods

Chromium, vanadium, zinc, magnesium Use a multimineral blend; follow manufacturer’s directions for dosage.

Low immunity; colds and flu

Zinc, selenium For zinc, use lozenges containing 20–25 mg per lozenge; take up to 200 mcg of selenium in tablet form.

multi increases CANCER SURVIVAL A study published in Breast Cancer Research and Treatment found that risk of dying from invasive breast cancer was 30 percent lower among postmenopausal women who took a multivitamin and mineral supplement. Researchers drew this conclusion after tracking more than 7,700 American women with invasive breast cancer for seven years. Most of these women had started taking multivitamins before their cancer diagnosis.

December 2013

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supplement advisor

By Jonny Bowden, PhD, CNS

the new antioxidants Alongside standbys such as vitamin C, these free-radical fighters deserve a place in any health regimen

W

hen it comes to antioxidants, we’re constantly learning more about their benefits. Here are four lesser-known essentials that I’ve added to my health regimen.

Pycnogenol A patented extract of French pine bark, Pycnogenol is packed with proanthocyanidins—members of the bioflavonoid family that are also extracted from grape seeds.

These proanthocyanidins are powerful stuff. In tree bark or grape seeds their job is to essentially provide protection from damage. Pycnogenol has phenomenal anti-inflammatory properties and is a powerful antioxidant as well. Studies show that it helps keep blood vessels healthy by opening them up, and animal studies show that Pycnogenol helps strengthen capillaries. It’s also been shown to lower blood pressure and inhibit the ability of blood platelets to stick together and form clots.

“Pycnogenol will be one of my top 10 nutrients I take for the rest of my life,” says Susanne Bennett, DC, author of The 7 Day Allergy Makeover.

Resveratrol Resveratrol is a compound found in red wine and the skin of dark grapes. It has been shown in studies to inhibit the growth of several cancer cell lines and tumors. It’s a powerful antioxidant and anti-inflammatory. It ramps up detoxification enzymes in the liver and protects the heart. Recent

PARAGON PLUS ASTAXANTHIN PURE is a vegetarian formula harvested from deep red microalgae that naturally produce this potent antioxidant.

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research has even indicated that it may reduce insulin resistance, a factor in type 2 diabetes.

Note that every resveratrol product is not created equal. The amount of resveratrol in a capsule isn’t as important as the amount of trans-resveratrol, the particularly potent and bioactive form that has all the benefit.

Astaxanthin Like its better known relative betacarotene, astaxanthin is a member of the carotenoid family. It’s found in microalgae and seafood, and it’s what gives wild salmon their color. It’s a powerful antioxidant and anti-inflammatory. Most of the research so far has been on animals, but scientists suggest that astaxanthin may be a potent therapeutic agent against cardiovascular disease. Animal studies have shown that astaxanthin can lower blood pressure, protect the brain, and reduce inflammation.

It’s even been shown to have a significant protective effect against sunburn.

Taking astaxanthin as a supplement right now is a little like betting on a really hot stock—chances are it’s going to turn out to be great, but there aren’t a lot of human studies to hang our hats on just yet.

It’s worth noting that there have been at least 8 clinical studies conducted in more than 180 humans using astaxanthin to assess its safety and bioavailability, and there have been no adverse effects reported, so the downside of taking astaxanthin appears to be minimal.

AKIN’S AND CHAMBERLIN’S TRUE RESVERATROL is a plant-based supplement that provides potent antioxidant protection, supplying 150 mg transresveratrol per capsule.

Curcumin Found in the spice turmeric, which gives curry its yellow color, curcumin has anticancer activity, supports liver health, and is a powerful antioxidant. But the one property that stands out is its power as an anti-inflammatory. In India, curcumin is used to relieve arthritis. It’s good for muscle pain as well as joint inflammation.

There are at least 30 studies indicating that curcumin has an antitumor effect.

One study, published in 2006 in the journal Oncogene, showed that curcumin inhibited the growth of human colon cancer cells.

Curcumin has powerful antioxidant properties as well. And it has significant liver protection abilities. Mark Stengler, ND, author of The Natural Physician’s Healing Therapies, also recommends it for hepatitis.

In a study published in July 2012 in Diabetes Care. Researchers assigned 240 adults with prediabetes to take either curcumin or a placebo. After 9 months, 19 of the 116 patients on placebo had developed type 2 diabetes, but none of those taking curcumin did.

There downside of many curcumin supplements is that they aren’t very well absorbed. But EuroPharma has fi xed that problem by developing a patented blend of curcumin known as BCM-95 that uses micronized curcumin mixed with turmeric essential oils.

TERRY NATURALLY CURAMIN supplies high potency BCM-95 curcumin extract for maximum absorption, along with DLPA and boswellia for maximum results.

December 2013

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10/30/13 2:28 PM

Find Inner Balance with the Best-Selling Magnesium Supplement

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9/25/13 10:49 AM

herbal advisor

adrenal health

A

drenal glands don’t make headlines, but they deserve attention. Sitting on top of the kidneys, they each weigh less than one-fifth of an ounce, but when they malfunction, the human body can’t muster the energy it needs.

“The adrenal glands are essential for life in that they help us deal with any kind of challenge that comes up in the environment,” says herbalist Guido Masé, author of The Wild Medicine Solution. Such challenges can be physical, such as climbing stairs, or stressful life situations, such as a traffic jam.

“In all of those situations,” says Masé, “The adrenal glands play a really vital and important role.”

How They Work Adrenal glands secrete two key hormones: adrenaline and cortisol. We feel the effects of adrenaline as a “rush” response, which can be exhilarating and/or frightening. It kicks in almost instantly, and can disappear in seconds or minutes.

Cortisol works more slowly, causes no discernible physical symptoms when it initially rises, and can remain elevated for anywhere from 15 minutes to an hour or

By Vera Tweed

Healthy adrenals boost energy and endurance

more. Cortisol can remain chronically elevated, due to constant or repeated stress, and that’s when the trouble really starts.

Chronic Cortisol Problems Cortisol boosts the body’s energy by raising blood sugar levels. It also suppresses immune and inflammatory responses, so physical exertion produces less pain. For example, cortisol enhances runners’ ability to complete marathons, but afterwards, studies show that they’re more susceptible to respiratory infections. “Chronic repeated stress may be connected to immune dysfunction, autoimmune disease, and chronically elevated blood sugar,” says Masé. Eventually, the adrenal glands may no longer be able to produce enough cortisol. And chronic exhaustion sets in.

“Exercise is a great way to diffuse anxiety and stress,” says Masé. Any type of low-intensity activity lowers blood sugar and cortisol levels, enhancing your ability to deal with stress. So if your boss suddenly drowns you with a new project, do a few push-ups or take a short walk. It helps.

Herbal Relief Masé recommends using herbs in two ways:

CHAMOMILE & LEMON BALM

FOR IMMEDIATE RELIEF: Drink a tea made with linden leaf, chamomile, lemon balm, or a combination. Brew 2–3 minutes, and cover while brewing to prevent the aroma from escaping. The volatile oils in these herbs calm the nervous system.

Adapt to stress with PARAGON PLUS RHODIOLA PURE, made with the standardized extract of rhodiola for consistent potency in every capsule.

LIFESTYLE AWARENESS SERENE SLUMBER TEA supports nighttime rest with skullcap, chamomile, and lavender, along with the aroma of rose petals.

PARAGON PLUS ADRENAL ADVANCE is a natural stress response formula with rhodiola, ashwagandha, schisandra, and eleuthero (Siberian ginseng) root.

TO CONTROL CORTISOL: The herbs below

reduce cortisol levels, balance blood sugar, strengthen immune function, and spare your adrenal glands. Start taking them before facing stressful situations, such as in-laws visiting for the holidays. Each one offers unique benefits.

Rhodiola root: The fastest-acting herb for stress, rhodiola perks up mood and energy.

Some people find that they have too much energy at night if they take it after 2 p.m.

Schisandra berry: Also helps to normalize digestion.

Ashwagandha root: Also improves sleep.

Siberian ginseng root: Also improves physical endurance, especially good for athletes.

Masé recommends trying one herb at a time, to see how you react. Take one-half teaspoon of a tincture in a glass of water or juice, twice daily. If you combine them, take no more than one teaspoon of tincture, twice daily. In capsules of whole root or berry, take 1 gram of rhodiola root, twice daily, or 2 grams of any one of the others, twice daily. For extracts and herbal adrenal formulas, follow product directions.

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December 2013

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10/30/13 2:34 PM

THERE MUST BE SOMETHING IN THE WATER.

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The Better Vitamin C.

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Learn more at AmericanHealthUS.com ©2013 American Health Inc.

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9/25/13 10:40 AM

healing edge

blood sugar blues

I

t is now estimated that one-half of all American adults will develop type 2 diabetes by the year 2020. Currently, one out of every five United States federal health care dollars is spent treating people with diabetes. The average yearly health care costs for a person without diabetes is $2,560; for a person with diabetes, that figure soars to $11,744. Much of that increase is related to the costs of drugs.

Conflict of Interest?

The American Diabetes Association’s (ADA) Standards of Medical Care for type 2 diabetes are quite disturbing for their over-reliance on the pharmaceutical management of the disease while all-but-ignoring nutritional support. The problem is that pharmaceutical interventions don’t impact the progression of type 2 diabetes, and in many cases, they can accelerate the disease process. Yet this approach is the only one offered by conventional medicine, perhaps for dubious reasons.

In an article published in the September/October 2012 issue of the Annals of Family Medicine, researchers from Michigan State University recommended that doctors with financial conflicts be excluded from developing medical guidelines for diabetics, regardless of disclosure. They also suggested that physicians should be discouraged from meeting with drug company representatives.

After analyzing how physicians treated patients with type 2 diabetes and high blood pres-

By Michael T. Murray, ND

Are diet and lifestyle changes better than drugs for type 2 diabetes? efforts by pharmaceutical companies, and that this may contribute to the emphasis on prescriptions. Of the 53 clinicians willing to discuss pharmaceutical marketing, 38 (72 percent) reported having regular contacts with pharmaceutical representatives.

The patient interviews were also enlightening, as almost 70 percent said they had experienced significant symptoms of adverse drug reactions from diabetes or hypertension medications, a much higher percentage than is expressed by the drug companies.

The Real Type 2 Diabetes Cure The issue being ignored by the ADA is that diabetes drugs are only biochemical Band-Aids. Patients are rarely told that type 2 diabetes, in almost every case, is caused by poor diet and lifestyle choices.

Findings from the U.S. government’s Third National Health and Nutrition Examination Survey clearly support this statement: of individuals with type 2 diabetes, 69 percent did not engage in regular exercise; 62 percent ate fewer than five servings of fruits and vegetables per day; and 82 percent were either overweight or obese.

Among patients with pre-diabetes, a minimum of 150 minutes per week of physical activity was associated with a 58 percent– reduced risk of developing diabetes. In the same study (known as The Diabetes Prevention Program), the drug metformin was found to reduce diabetes risk by only 31 percent.

Although lifestyle changes are important, diet alone can be effective. The most scientifically proven approach is a diet low in refined carbohydrates. Not only does such a regimen lower blood glucose levels, but it also helps with conditions such as high cholesterol, cardiovascular disease, and hypertension.

Supplements for Diabetes Here are key supplements to consider adding to your daily regimen if you have type 2 diabetes or want to prevent it: PGX (2.5–5 grams at meals) is a highly purified fiber that lowers the glycemic index of foods and helps promote satiety.

sure in 44 primary care centers, the authors described “a common scenario: patients began medications after having moderately elevated test results (often at levels recently considered normal), developed additional symptoms, were found to have values falling outside reference ranges on other tests, and were prescribed more drugs. They were expected to continue these medications permanently: their target laboratory levels could be achieved only through continued use of these drugs.”

The consultations the researchers observed “focused heavily on” medications with little or no discussion of diet and exercise. The authors also noted that clinicians are exposed to heavy marketing 12

A HIGH-POTENCY MULTIVITAMIN AND MINERAL FORMULA should provide 200–400 mcg of chromium, a trace mineral that plays a key role in the proper utilization of insulin.

ALPHA LIPOIC ACID (400–600 mg) not only helps improve insulin action, but also helps prevent and reverse diabetic nerve disease.

FLAVONOID-RICH EXTRACTS such as bilberry, grape seed, or pine bark protect against the long-term complications of diabetes.

ONIONS and GARLIC have shown blood-sugar-lowering action in

several studies and help reduce the risk of cardiovascular disease.

MULBERRY EXTRACT, CINNAMON EXTRACT, or EXTRACTS OF GYMNEMA SYLVESTRE have all been shown to produce results in improving

blood sugar control.

December 2013

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10/30/13 2:37 PM

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9/25/13 10:53 AM

expert’s corner

By Emily A. Kane, ND, LAc

peak conditioning

Q:

Get in shape with this balanced approach to exercise

I know that exercise is important for weight loss, but what’s the best way to go about it?

—Natalie G., Peekskill, N.Y.

A:

If you’re committed to optimal health while losing weight, you’ll need to schedule exercise into your week and keep the appointment.

Meaningful exercise rarely happens spontaneously. The basic weekly exercise prescription I give most patients is a combination of strength, flexibility, balance, and cardio that breaks down like this: AEROBIC: 3 hours (six 30-minute sessions such as brisk walks, or four 45-minute sessions, or three 1-hour sessions).

STRENGTH: 1 hour (two 30-minute sessions or three 20-minute sessions).

FLEXIBILITY: 10 minutes every other day of basic yoga stretches.

BALANCE: 30 minutes weekly; ideally spending 5 minutes a day, 6 days a week, doing something simple such as standing on one leg while washing dishes.

Building Strength If you want to build muscles, you have to stress them. I urge you to work with a trainer for the first few weeks to get a weight-lifting program started. If you have access to a gym, that’s great. But you can also create a home gym by just using your own body weight (think: push-ups).

You simply need to stress your muscles and force them to develop.

In a 20-minute weight routine (three times weekly), you will probably have just enough time for five different exercises with three sets, and from 8–12 reps per set.

Most of us generally have stronger legs than upper bodies, so four out of the five exercises should focus on your arms. Keep track of your weights and reps, and try to increase one or the other each time you work out. If you can easily perform 12 reps 14

in the first set of a given exercise, increase the weight for the second and third sets. If you can barely perform eight reps, stay at the same weight and work towards 12 reps before increasing. Try to keep the rests between sets no longer than 60 seconds.

Awesome Aminos Branched chain amino acid (BCAA) supplements help stimulate muscle development and curb carb cravings. They provide an alternative source of BCAAs for fuel during exercise, so the body doesn’t have to rob BCAAs from muscle. I also recommend them for patients who are recovering from an injury or an illness that requires the prolonged disuse of a body part (and a corresponding loss of muscle mass), such as a broken leg.

Most studies have focused on very high doses (15 grams or more) of BCAAs, but 2–4 grams twice daily on exercise days is adequate. Ideally, you should take one dose before exercise and one after, on an empty stomach—or at least without other proteins.

There are three amino acids in the BCAA group: L-isoleucine (50 percent), L-leucine (25 percent), and L-valine (25 percent).

Vitamins C and B 6 help the absorption of BCAAs, so you should also take 1–3 grams daily of vitamin C divided into 2–3 doses (ideally in a formula that includes bioflavonoids for their anti-inflammatory and vasculature-healing properties) and 50–150 mg of pyridoxine (B 6).

Super Smoothies If you’re making pre- and post-workout smoothies, experiment by adding some green superfoods, frozen berries, and/or a splash of flax oil, bee pollen, or aloe vera juice. If you have blood type O or B, a

banana can add creamy deliciousness to any smoothie, while those with blood type A should try a pineapple or pear.

Protein powders can help round out the amino acid profile of your power tonic.

Whey protein contains about 24 percent BCAAs. It isn’t generally a problem for lactose intolerant people, but if you can’t handle casein, pea protein is an option. If you choose a soy-based protein powder, find one made with organic soy to avoid GMOs. But the most important thing is to get up and move. If you’re not getting at least the minimum amount of exercise described above, try to fit regular workouts into your week. It’s the best way to lose weight.

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The Miracle of Magnesium

BY MARY ANN O’DELL, MS, RD MAGNESIUM IS A MINERAL that has truly been understated, although its role is valuable.

This mineral is involved in over 300 biochemical reactions in the body, so its role is nothing less than essential. What can magnesium do for you?

Bone Health. Magnesium is most commonly associated with calcium. Magnesium is essential for proper calcium absorption by bones, and 40% of the body’s magnesium content is in bones.

Heart Health. Magnesium plays an important role in regulating blood pressure and preventing blood clots and stroke. A recent review of research showed that higher intakes of magnesium may cut heart disease risk by 30%.

Energy. One of the primary roles of magnesium is to stabilize ATP, the body’s energy molecule, making it an important part of energy production in the body. Magnesium may help optimize oxygen use so you feel more energized. This may explain why chronic deficiency of magnesium can result in low energy, irritability, and weakness.

Muscle Relaxation. Although magnesium helps with energy, it also helps with muscle relaxation. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Taking extra magnesium in the evening can help relax you and improve sleep.

Magnesium can also help relax the smooth muscle of the lungs, acting as a bronchodilator. Studies have shown that if daily magnesium intake is increased, lung function improves.

Food sources of magnesium include leafy green vegetables, almonds, pumpkin seeds, beans, some fish, and whole grains. While readily available, Americans are not consuming enough of these foods and not consistently getting enough magnesium in their diets.

In addition, numerous medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. This makes supplementing with magnesium a viable option. Magnesium is often found with calcium in tablet or liquid form, or alone in tablet or capsule form. A highly absorbable powder form of magnesium is available, which allows for easy dosing of this important mineral.

Magnesium Powder Promotes nerve, bone, and cardiovascular health.* Helps control important muscle and brain activity.* Used for its calming abilities.*

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Chelated Cal-Mag Helps maintain healthy bones and teeth.* Supports muscle and nerve function.* With betaine enzyme to optimize absorption.*

Q&A Q:

I struggle with occasional heartburn. Is there anything natural I can do to help this??

Yes, there is much that can be done to help the occasional heartburn flare-up. Start by looking at your diet. Cutting back on excess fried and fatty foods, and eating smaller, frequent meals instead of 3 large meals, can help reduce heartburn.

For those times when you do have a heartburn flare-up, try a blend of natural alkalizing minerals to 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 gastric acid secretion as over-the-counter medications do. This stomach acid secretion is a normal process in the stomach, and inhibiting that process can lead to possible future problems.

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Acid NeutralX™ Natural acid neutralizer.* Helps alleviate occasional acid indigestion.* With acid buffering minerals.

Fast-acting chewable wafers.

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3 Keys to Keeping the Blues Away

BY MARY ANN O’DELL, MS, RD

AT ONE TIME OR ANOTHER, everyone has experienced some form of mild depression or anxiety, which can be short or long term in duration. Many factors that contribute to mild depression, or “the blues,” can be controlled and changed to help reduce the chance of experiencing depression. To help beat the blues, keep the following things in mind: Exercise makes you feel good! Exercise raises endorphin levels (the feel-good hormones), which are commonly found to be low in depression. Exercise is associated with decreased anxiety and depression, as well as increased selfesteem and happiness. Something as simple as even a short, brisk walk can make you feel better.

Rest helps you feel rejuvenated! Lack of sleep means less time for your body to recuperate from the previous day’s activities. The result can be irritability, moodiness, and even adrenal exhaustion. Be sure to cut back on caffeine, especially later in the day, to avoid sleep problems associated with overstimulation.

Nutrients and herbs support a healthy mood. Nerve health can be maintained by getting adequate amounts of B vitamins and vitamin C. Research suggests that deficiencies of vitamin B12, folic acid, and/or iron may all be related to the development of depression, and since the B vitamins are used up faster during stressful situations, they need to be replenished on a daily basis. The herb St. John’s Wort has been used for mood swings and anxiety that can occur during times of stress.

It can help restore emotional stability and relieve anxiety. Holy Basil is an adaptogenic herb that supports the body’s response to physical

Max Extract™ St. John’s Wort 300 mg

and emotional stress and promotes an increase in physical and emotional endurance.

Take care of yourself physically, and you can feel better mentally.

NOTE: These recommendations are for mild depression. Severe depression can be serious and should be treated by a qualified health care professional.

Opti-Extract™ Holy Basil

Promotes mental well-being and relaxation.*

Natural adaptogenic herb.*

High quality standardized Max Extract™ that is more bioavailable than regular herb powders.

Supports healthy adrenal function.* Standardized liquid extract in convenient capsule form.

Stress B & C with Iron Promotes red blood cell health and provides antioxidant protection.* Supports the body during times of stress.* Continu-Release Beadlets™ allow the release of nutrients over 3–6 hours to promote optimal nutrient assimilation.

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December 2013

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..

r n i n t e r p re t a e d t . mo traditional Ita ion of a t s lian a C h r i s t m a s E v e fe

A HEALTHY

feast of fishes

BY NEIL ZEVNIK

I FIRST ENCOUNTERED THIS ITALIAN TRADITION

through a December cover article in Gourmet magazine that featured recipes for seemingly endless courses of piscatorial delight. But it wasn’t until I dated a delightful young lady whose family hailed from Sicily that I actually attended such an event and was irrevocably smitten (with both the girl and the feast!).

The origins of the Southern Italian tradition are shrouded in the mists of time, though all versions have one theme in common—no meat, a Catholic requirement on Fridays, as well as on Christmas Eve. Thus you have plenty of latitude when creating your own version of this multi-course feast. And that’s fortunate, because I’ve found that many of the classic components involve ingredients that won’t necessarily appeal to modern guests—and use cooking methods that are decidedly less than healthy.

With that in mind, the following seven-course menu retains the essence of tradition without some of its overindulgences.

Fried foods have given way to roasted or seared, vegetables have taken center stage along with the fi sh, and olive oil stands in for butter and cream, creating a modern take on the Italian classic that—we hope—will gratify the palate and fortify the system.

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the menu ANTIPASTI White anchovies, assorted olives, chunks of Locatelli pecorino romano, and crispy flatbreads: If you’ve never had white anchovies, you’re in for a treat. With a firm, creamy white flesh and delicate taste, they bear no resemblance of any kind to those salty brown things in a tin. You’ll find them at your nearest Italian deli or specialty store.

SOUP White Bean, Shrimp, and Basil Soup This delicate soup will adapt to any sort of fish you care to toss into it; shrimp is lovely, but so is halibut or monkfish—or even a few fresh oysters.

PASTA Capellini with Dungeness Crab Whole wheat capellini with olive oil, Dungeness crab, fresh snipped chives, and truffled cheese: Cook angel hair pasta according to package directions, toss with a few tablespoons of olive oil and a generous helping of crabmeat and chives, then shred a snowfall of a firm Italian truffled cheese on top. And a grind or two of fresh black pepper couldn’t hurt. … Molto gusto!

SALAD Bay scallops, hearts of escarole, shredded Tuscan kale, and wild arugula: Toss greens with our LemonBalsamic Vinaigrette. Sear the scallops quickly in an olive-oil-moistened pan, and scatter over the greens.

For the more adventuresome, try calamari instead.

ENTRÉE Roasted White Sea Bass with Mint Pesto and Sautéed Rapini I love our local white sea bass, but red snapper, halibut, cod, or any firm-fleshed whitefish will work just as well.

CHEESE & FRUIT PLATE Hard winter fruits, such as apple and pear, paired with chunks of pomegranate and a scattering of seeds make a stunning presentation. Select two or three firmer cheeses such as an aged Manchego, an herbed Cotswold cheddar, and the rest of the Italian truffled cheese you used for the pasta.

BISCOTTI & CHOCOLATE-DIPPED DRIED FRUITS AND ESPRESSO WITH COINTREAU Splurge on some truly authentic biscotti at the Italian deli.

And though you can buy prepared chocolate-dipped fruit, it’s so much nicer to make your own. Start with some dried apricots, and maybe some pineapple and figs as well; melt bittersweet chocolate, dip in each piece of fruit to cover half, then chill on a wax-paper-covered platter.

Serve with espresso laced with a splash of Cointreau.

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Roasted White Sea Bass with Mint Pesto SERVES 4

3 Tbs. olive oil, divided ½ cup fresh mint leaves ½ cup Italian flat-leaf parsley leaves 2 Tbs. toasted pine nuts 1 Tbs. fresh lemon juice ¼ tsp. kosher salt Grind of black pepper ¾ lbs. white sea bass, cut into 4 pieces 1. Preheat oven to 425°F. Combine 2 Tbs. olive oil, mint, parsley, pine nuts, lemon juice, salt, and pepper in food processor. Purée until smooth, but with slightly coarse texture. Set aside.

2. Moisten sea bass with remaining olive oil, and place on foil-covered baking sheet. Roast in preheated oven until opaque and just cooked through, 10–14 minutes (depending on thickness of fish). Transfer to plates, top each piece of fish with dollop of pesto, and serve with Sautéed Rapini.

Sautéed Rapini SERVES 4

2 Tbs. olive oil ¼ tsp. minced garlic ¼ tsp. red pepper flakes (optional) 1 large bunch rapini, woody stems removed and leafy part coarsely chopped ½ tsp. microplaned lemon zest 1. Heat oil in large, heavybottomed saucepan over medium heat. Add garlic and red pepper flakes, if using, and cook 1 minute, stirring constantly. Add rapini, and cook, stirring often, 3 minutes more. Add 2 Tbs. water, cover, and cook until tender, about 5 minutes.

Sprinkle with lemon zest, and serve.

PER SERVING: 85 cal; 3g pro; 7g total fat (1g sat fat); 4g carb; 0mg chol; 25mg sod; 2g fiber; 1g sugars

PER SERVING: 213 cal; 18g pro; 15g total fat (2g sat fat); 2g carb; 37mg chol; 189mg sod; 1g fiber; <1g sugars

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White Bean, Shrimp, and Basil Soup SERVES 4

1 1 ½ 1 1 1 ¼

Tbs. olive oil Tbs. minced shallot tsp. minced garlic quart organic vegetable broth cup cooked white beans cup chopped raw shrimp cup shredded fresh basil

1. Pour oil in large, heavy-bottomed saucepan. Add shallots and garlic, and cook over medium heat until softened, about 2 minutes. Add vegetable broth, and bring to a boil.

2. Add white beans, reduce heat, and simmer 15 minutes. Add shrimp and continue to simmer until shrimp are barely opaque, about 2 minutes. Season with salt and pepper to taste. Ladle into bowls, garnish with basil, and serve.

PER SERVING: 150 cal; 12g pro; 4g total fat (1g sat fat); 15g carb; 71mg chol; 570mg sod; 4g fiber; 2g sugars

Lemon-Balsamic Vinaigrette SERVES 4

¼ 2 1 2 1 2 ⅓

cup aged balsamic vinegar Tbs. fresh lemon juice Tbs. red wine vinegar tsp. water tsp. minced shallot tsp. Dijon mustard cup extra virgin olive oil

1. Combine balsamic vinegar, lemon juice, red wine vinegar, water, shallots, and mustard in medium jar, and shake vigorously to combine. Add olive oil, and shake again. Adjust vinegar and oil to taste.

PER SERVING: 186 cal; <1g pro; 19g total fat (3g sat fat); 4g carb; 0mg chol; 64mg sod; <1g fiber; 3g sugars

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O N I AM A C I D PRIMER The functions and health benefits of these key nutrients

BY JACK CHALLEM

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rotein consists of building blocks called amino acids, and these substances do important work in the body. Here are just a few of the key functions they perform.

Blood Sugar Regulators Several amino acids have a beneficial effect on blood sugar.

L-GLYCINE. Large supplemental dosages of glycine can reduce blood sugar levels, according to research that dates back to 1932. It works by accelerating the burning of blood sugar. In a study at the University of Minnesota, Minneapolis, researchers found that 3.6–5.4 grams of glycine daily

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reduced post-meal increases in blood sugar by 15 percent.

L-GLUTAMINE. Glutamine supplements can often reduce sugar cravings. Doctors compared the effects of 15 and 30 grams of L-glutamine to a blood-sugar lowering drug called sitagliptin. The 30-gram dose of L-glutamine led to the best responses among people with type 2 diabetes.

L-glutamine dampened the post-meal rise in glucose and insulin.

L-TAURINE. Taurine plays a role in regulating blood sugar, and it might help prevent metabolic syndrome, a prediabetic condition. Taurine is an “inhibiting” neurotransmitter, meaning that it counters

the activity of stimulating neurotransmitters and has a calming effect. It’s typically taken as 750 mg one to two times daily between meals.

Immune Boosters Two amino acids, N-acetyl cysteine and lysine, can enhance immune function and help fight infections.

N-ACETYL CYSTEINE (NAC). NAC is a building block of glutathione, a potent antioxidant and detoxifier made by the liver. NAC can significantly reduce flu and cold symptoms if taken right after symptoms appear. It also appears to have positive effects on mood and behavior, possibly by regulating some

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neurotransmitters. A recent study reported that NAC reduced irritability and repetitive behavior in children with autism. Other research has found that NAC supplements can reduce obsessive-compulsive and self-destructive behavior patterns. Take 500–1,800 mg daily.

L-LYSINE. Studies have found that lysine is helpful in reducing or shortening outbreaks of oral and genital herpes infections. It works by inhibiting the reproduction of viruses, so it might also be helpful in fighting colds and flu. When taking lysine supplements, try to avoid arginine, another amino acid that can suppress lysine activity. Try 500–1,000 mg of lysine daily.

Mood Enhancers Several individual amino acids can have a positive effect on mood, especially when it comes to reducing anxiety and supporting a calm attitude.

L-TRYPTOPHAN. Tryptophan and its 5-hydroxytryptophan (5-HTP) form are precursors to serotonin, an important calming neurotransmitter. Tryptophan supplements have benefits in depression, anxiety, and insomnia.

What’s the difference between tryptophan and 5-HTP? First, the body converts tryptophan to 5-HTP. Second, tryptophan functions in multiple biochemical pathways, including serotonin production, but 5-HTP can only be used in the production of serotonin. For anxiety, depression, or restless sleep, take 50–150 mg of 5-HTP twice daily, with the last dose 30–60 minutes before bedtime. For tryptophan, take 500– 1,500 mg before bed. With either form, start by

AKIN’S & CHAMBERLIN’S TEA PURE L-THEANINE promotes relaxation with 200 mg of pure L-theanine, derived from green tea leaves.

trying the lower end of the dosage range.

5-HTP can cause transient nausea.

L-THEANINE. This amino acid is found in large quantities in quality green and black teas.

Theanine supplements promote a sense of relaxation, and improving mental sharpness.

A study of college students found that theanine supplements significantly eased feelings of stress during exams. Try 200 mg up to four times daily.

GABA. Short for gamma amino butyric acid, GABA is both an amino acid and neurotransmitter. Like theanine, it helps people maintain mental focus, and the two supplements work well together. People who suffer from anxiety, panic attacks, insomnia, epilepsy, and schizophrenia may respond to GABA supplementation. Try 500–1,000 mg one or two times daily.

BETA-ALANINE. This amino acid can help

fight fatigue. In one study, researchers asked 26 middle-aged and elderly people to take either beta-alanine supplements (800 mg, three times daily) or placebos for 90 days. The supplements led to a 28 percent improvement in endurance and greater resistance to fatigue.

MULTI AMINOS. Muscle is made largely of protein, and multi amino acid supplements can boost muscle mass and strength. The effect is most significant in seniors, but middle-aged and younger people can also benefit. In a study of seniors, reported in the American Journal of Cardiology, daily multi amino acid supplements led to significant increases in muscle after six months—and even more muscle after 16 months.

Pain Relief Muscle Builders for Seniors After age 30, people lose roughly one-third of a pound of muscle annually, and the rate of muscle loss accelerates each decade after age 50. Resistance training with weights can slow this loss, and certain supplements can also help preserve muscle.

BRANCHED CHAIN AMINO ACIDS (BCAAS).

BCAAs consist of three amino acids— leucine, isoleucine, and valine—that are crucial for muscle production. Of the three, leucine is the most important. In one study, researchers found that leucine supplements (3 grams daily) helped increase muscle synthesis in older men almost to the same level as in young men. Meanwhile, another study, published in Clinical Nutrition, found that leucine increased muscle even when combined with a low-protein diet.

JARROW N-A-C SUSTAIN offers a quick and sustained release bi-layer technology for optimum absorption of N-acetyl cysteine by the body.

Stay calm and relaxed with LIDTKE L-TRYPTOPHAN in a delicious Cinnamon Maple flavored chewable.

One amino acid stands out for its benefits in easing pain.

DL-PHENYLALANINE (DLPA). This amino acid contains both the “left” and “right” forms of phenylalanine. DLPA is especially helpful in reducing chronic pain, such as in arthritis and low back pain, and it enhances the effects of other analgesics. Interestingly, people can often reduce the dosage over time. Try 1,000–3,000 mg of DLPA one or two times daily.

When you take amino acid supplements, do not take them with food, because the amino acids in your food will compete with those in your supplements and reduce their absorption. As a general rule, take amino acid supplements at least 30 minutes before consuming anything (except for water) and two hours after eating.

TERRY NATURALLY CURAMIN relieves pain with an all-natural, clinically proven formula that includes DLPA and curcumin, a powerful anti-inflammatory spice.

Calm you mind with SOURCE NATURALS GABA CALM, formulated with GABA, glycine, NAC, L-tyrosine, and taurine.

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Winter Wellness: 4 Steps to Boost Immunity DURING COLD & FLU SEASON, it seems like everyone gets sick…but it doesn’t have to be that way! To protect our bodies, we must go beyond a healthy diet and exercise, and be proactive in our approach to support optimum health and immunity. Preventing a cold or the flu is actually easier than getting rid of it once you do get sick. So to

keep your immune system strong and fight off infections, remember these key steps.

Control Stress. Stress can weaken your immune system, so stress reduction techniques, including exercise and adequate rest, can help your body handle stress. Adaptogenic herbs, such as ginseng and eleuthero root, bring about balance in the body, helping your body adapt to stress better and reducing the negative effects of stress.

Fight the Bad with the Good. Probiotics, the good bacteria in the intestinal tract, support overall immune health. They keep bad bacteria and viruses from taking hold in the body. Probiotics are commonly found in cultured yogurt, kefir fermented milk, miso, tempeh, and other cultured foods, or in concentrated supplement form.

Enhance with C&D. Vitamin C is an essential nutrient for immune health, necessary for normal white blood cell function. Vitamin C has antiviral properties making daily use of vitamin C essential for healthy immunity. Vitamin D plays an important role in strengthening your defense system to fight invading viruses and bacteria. One study found that people using vitamin D had fewer upper respiratory tract infections than those who were deficient in vitamin D.

All-Well™ Formula

Add Herbal Immune Boosters. Keep an immune support formula on hand to boost defenses during cold and flu season. Look for key ingredients, including echinacea and astragalus for broad immune support, and medicinal mushrooms like reishi and maitake for deep immune health benefits.

Vitamin D-3 1000 IU Essential nutrient needed to help maintain bone density.* May support immune health.* Supplies 1,000 IU of the bioactive D3 form of vitamin D.

Ginseng Sensei ensei Blend™ ™

Helps support a healthy immune system.*

May provide antioxidant protection.*

Supports physical, emotional, & mental energy.*

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

High potency vitamin C with rose hips for synergistic effect.*

With eleuthero root, red Chinese ginseng, & American ginseng.

With echinacea, astragalus, shiitake mushroom, & more.

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Vitamin C 1000 mg with Rose Hips

BY MARY ANN O’DELL, MS, RD

Fast-acting concentrated liquid extract.

December 2013

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Dealing with Winter Challenges: What to do When You Get Sick

BY MARY ANN O’DELL, MS, RD

YOU FOUGHT HARD, but your body gave in and you came down with a cold! So what do you do now? Fight and nurture … boost your immune system while giving your body some rest and comfort.

1. Rest. Never is there a time when more rest is needed 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 sick bodies recover quicker.

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. Oregano oil is a natural antimicrobial agent that can help fight infection. Umckaloabo, a traditional South African remedy from the Pelargonium sidoides plant has been shown to reduce symptoms of colds and bronchitis faster when compared to a placebo. Research has also found that use of Umckaloabo remedies has been well tolerated in both children and adults.

4. Soothe Symptoms Naturally. Look for natural formulas designed to soothe

Osha Throat™ Soothingg Spray A blend of coating, soothing herbs in a convenient throat spray.* Contains osha to support respiratory health.* Enhanced with echinacea & propolis for immune support.*

Congestaleve™ Immediate respiratory system support.* With osha, yerba santa, garlic, oil of oregano, and more.

Concentrated liquid extract in convenient capsule form.

common symptoms of colds, including sore throat and cough. Herbs particularly helpful in easing symptoms include osha as a decongestant, yerba santa as an expectorant, propolis and honey to soothe the throat, and wild cherry bark to ease a cough.

UMK-All™ Umckaloabo Homeopathic formula with South African Pelargonium sidoides (Umckaloabo).

Used traditionally for the treatment of respiratory diseases.* Alcohol-free with natural cherry flavor.

All-Well Kids™ Cough Formulaa May provide immediate respiratory support.* With wild cherry bark, yerba santa, osha, & mullein.

Alcohol-free liquid extract dosed for children.

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natural beauty

delicate situation

By Sherrie Strausfogel

Harsh chemicals are no way to treat sensitive skin

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s your skin persnickety? Does soap make it feel dry? Does sunscreen irritate it? Does it easily blush or break out? If so, you have sensitive skin, and you need to give it special care.

Triggers for sensitive skin include severe weather conditions (excessive heat or cold, strong wind, low or high humidity), pollution, harsh chemicals, irritating topical products, and soaps. Any of these can act as allergens or irritants, often resulting in what dermatologists refer to as atopic dermatitis.

To care for sensitive skin, avoid heavily fragranced products; harsh cleansers; toners containing alcohol, glycolic acid, alpha hydroxy acids, and other fruit acids; peels; drying masks; antibacterial ingredients; and PABA or other chemical sunscreens. Instead, choose products that are specifically designed for sensitive skin, including mild cleansers and treatment products and moisturizers that are rich in antioxidants. Select sunscreens that use zinc and titanium oxides as physical sunblocks.

Also be aware that “hypoallergenic” doesn’t necessarily mean “safe.” There are no federal standards governing the term, so hypoallergenic can mean whatever a particular company wants it to mean. And while gluten molecules are too large to be absorbed through the skin, some people report reactions to topical products made with the problematic protein. So it may be best to patch test a product that contains gluten or search out gluten-free alternatives if you have a sensitivity to dietary gluten.

take the test If you aren’t sure whether you have sensitive skin, just answer these questions:

Does your skin react adversely to cosmetics containing alcohol, synthetics, fragrances, and artificial colors?

Does your skin often get red or blotchy?

Does your skin have a low tolerance for heat, cold, wind, or pollution?

Do certain types of clothing or fabrics irritate your skin?

Is your skin prone to allergic reactions?

If you answered yes to at least three, you have sensitive skin and need to treat it gently with appropriate products.

With a zesty scent blend of citrus essential oil and exotic spices, NOURISH SPICED CITRUS BODY WASH is an incredibly gentle formula for sensitive skin. Aloe and shea replenish skin moisture in this chemical free, cruelty free moisturizing cream body wash.

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Soothe and nourish skin both day and night with ACURE SENSITIVE SKIN FACIAL CREAM. Chamomile and probiotics help alleviate redness & inflammation, while argan oil provides moisture.

DR. SPONGE ORIGINAL CLEANSING SPONGE is a unique all-in-one skincare solution for those with sensitive skin.

This reusable and biodegradable face and body cleansing sponge is made from konjac plant fiber and provides mild exfoliation, cleansing, & toning.

VERIA ID CALM & COOL BALANCING TONER is created for pitta dosha body types and those with sensitive skin. The soothing mist refreshes skin without stinging.

This vegan formula is made with calming boswellia and turmeric and moisturizing aloe.

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gluten free

By Melissa Diane Smith

test your gluten and celiac knowledge

How much do you really know about gluten-free living?

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wareness of celiac disease and gluten sensitivity has grown in recent years. Yet, despite the popularity of “gluten-free,” many people have sketchy information about gluten, gluten-related illness, and gluten-free foods. Take our quiz to find out how gluten-savvy you really are.

Test Your Knowledge 1. True or False: Gluten is a type of carbohydrate that people with celiac disease or gluten sensitivity react to.

2. True or False: People who follow a gluten-free diet don’t eat wheat, rye, and barley, but they can eat foods made with spelt.

3. True or False: There is controversy about whether certified gluten-free oats are safe for all people with celiac disease and gluten sensitivity.

4. True or False: “Gluten-free” listed on a food label is a term that is clearly defined and regulated by the FDA. 5. True or False: Celiac disease is an autoimmune disease.

6. True or False: The symptoms of celiac disease are always lower gastrointestinal symptoms, such as diarrhea, constipation, gas, and bloating.

7. True or False: In both gluten sensitivity and celiac disease, the innate immune system reacts to gluten.

8. True or False: Gluten sensitivity can cause symptoms similar to those experienced in people who have celiac disease.

Answers To The Quiz 1. False. People with celiac disease or gluten sensitivity react to gluten, but gluten is a protein, not a carbohydrate.

2. False. People who avoid gluten need to avoid wheat, rye, and barley, but they also should avoid spelt. Spelt is a type of wheat and contains gluten just like wheat does.

3. True. There are conflicting studies and opinions about the safety of pure, uncontaminated oats in the diet. One study found that pure oats can be accepted and tolerated by the majority of children with celiac disease, but another study found that people who ate oats experienced significantly more frequent diarrhea 28

and more severe constipation than those on a gluten-free diet who did not. The Celiac Sprue Association advises those with gluten sensitivity or celiac disease to avoid eating pure oats because some celiacs develop immune responses and symptoms to them, and there are no indicators right now to determine which celiacs may have such a response.

4. False. An act passed in 2004 required the Food and Drug Administration (FDA) to develop an official definition of the term “gluten-free” for the purpose of labeling gluten-free foods. So far the FDA has completed a proposed rule, but not a final rule. Right now it is up to manufacturers of “gluten-free” food items to define and make the gluten-free claim. That means it is up to consumers to beware of the gluten-free claim on packages of food that may contain hidden sources of gluten and of processing techniques that may contaminate the foods with gluten. Consumers also can look for two different symbols on product labels that indicate stricter standards than what the FDA proposes. They are a Certified Gluten-Free trademark symbol by the Gluten Intolerance Group or a CSA (Celiac Sprue Association) Recognition Seal. To learn more about these symbols, visit gfco.org and csaceliacs.org.

5. True. In celiac disease, the immune system attacks both gluten and the small intestine, leading to the damage in the small intestine that characterizes celiac disease. Celiac disease is classified as an autoimmune disease because the immune system attacks part of the body.

6. False. Symptoms of celiac disease sometimes show up as lower gastrointestinal symptoms, but not always. Some people either have no symptoms or non-gastrointestinal symptoms such as bone disease, anemia, or fatigue.

7. True. In people who have either gluten sensitivity or celiac disease, the innate immune system reacts to gluten. In people who have celiac disease, the adaptive immune system also reacts, setting off the autoimmune process in the small intestine that characterizes celiac disease.

8. True. Although people with gluten sensitivity do not have the damage to the gut that characterizes celiac disease, they can have symptoms that are similar, or sometimes identical, to those associated with celiac disease.

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Sustain theEARTHwhile Sustaining yourHEALTH At Bluebonnet Nutrition, planting the seed of sustainability has been part of our corporate culture since our inception. In fact, leaving a positive imprint on the environment while improving the quality of life through superior supplementation has been our primary mission. That’s why Bluebonnet’s Super Earth Multinutrient formulas are not only bursting with over 25 crucial vitamins, minerals, antioxidants and more than 28 important plant-based nutrients from the foods you should eat every day, its whole food nutrients are also sustainably sourced, whenever possible, to ensure their long-term viability in nature while protecting the environment.

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9/25/13 10:42 AM

natural gourmet

sidestep winter weight gain A few tweaks to your diet and exercise plan can pay off big when it comes to staying slim over the holidays and throughout winter

Y

ou open the front door to embark upon your regular morning run and are met with blowing snow and wailing wind—your run is now a slog, and a short one.

Dark has fallen long before dinner time, and a lean chicken breast and steamed vegetables hold no allure. Instead, you crave a hot, creamy chicken pot pie with a buttery crust.

And the weekends you spent outdoors engaged in vigorous pursuits are just a faint green memory of summer past.

And that’s how easy it is to pack on the pounds during the late fall and winter months. By imperceptible degrees, the burgeoning fat inserts itself around your middle and secretively distributes itself over your thighs. Suddenly you’re using the next belt hole and wondering why your jeans have gotten so tight.

But it doesn’t have to be that way. With a little discipline, some planning, and a firm resolve, you can beat back the wolves of winter weight. All it takes is a few new strategies for exercising and eating right.

Exercise strategies Now is definitely the time to finally get that gym membership you’ve been talking about, or to join your local Y. The outdoors is out, so you’ll have to burn your calories indoors for a while. You don’t need to spend a fortune. Basic equipment will do—a treadmill and Stairmaster, a mat for sit-ups, and you’re in business. Maybe you want to splurge and get your very own elliptical machine and stash it in the basement. Or plant yourself in front of your TV with an exercise DVD. But whether you decide to exercise in a gym or at home, the real trick is to schedule

Power-Packed Shake Tropicale SERVES 1

½ cup pineapple juice ½ cup water 1 scoop Whey Protein Isolate, French Vanilla ⅓ cup chopped fresh pineapple ⅓ cup chopped papaya 1 small kiwifruit, peeled & chopped ⅓ cup vanilla non-fat Greek yogurt 1. Combine ingredients in blender. Purée and enjoy!

PER SERVING: 324 cal; 35g pro; 1g total fat (<1g sat fat); 46g carb; 0mg chol; 96mg sod; 4g fiber; 33g sugars

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PHOTOGRAPHY: PORNCHAI MITTONGTARE

This delicious, lean shake makes a perfect meal replacement to stave off hunger pangs and keep that belt size down.

December 2013

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10/30/13 3:53 PM

By Neil Zevnik

Roasted Beet & Chickpea Salad SERVES 4

This robust side salad pairs perfectly with roast chicken breasts. Or, it’s hearty enough to serve as a vegetarian entrée (serves 2 as a main course).

2 4 2 1 1 ¼ 2 2 ¼ ⅔ ¼

medium beets, tops and tails removed Tbs. olive oil, divided Tbs. fresh lemon juice Tbs. red wine vinegar tsp. Dijon mustard tsp. ground cumin cups baby spinach leaves cups romaine lettuce, torn into pieces cup thinly sliced red onion cup cooked organic chickpeas cup crumbled low-fat Valbreso French feta cheese (optional)

1. Preheat oven to 375°F. Moisten beets with 1 Tbs. olive oil, place on foil-covered baking pan, loosely tent with second piece of foil, and roast until tender, about 1 hour. Allow to cool, then peel beets, and cut into cubes. Can be refrigerated overnight.

PHOTOGRAPHY: PORNCHAI MITTONGTARE

2. In small jar, combine lemon juice, vinegar, mustard, and cumin, and shake to blend.

Add remaining olive oil, and shake thoroughly to mix. Can be refrigerated overnight.

3. Toss spinach, romaine, and red onion with just enough dressing to lightly moisten in large bowl.

Add salt & pepper to taste. Distribute salad among four serving plates. In same bowl, toss beets and chickpeas with dressing, and add to plated salads. Top with crumbled feta, if desired.

PER SERVING: 171 cal; 4g pro; 12g total fat (2g sat fat); 14g carb; 0mg chol; 138mg sod; 4g fiber; 4g sugars

workout times, and stick to them. There will be endless distractions and seemingly good reasons to postpone. You know inner negotiations. “I have too much to do right now, but I’ll do an extra 20 minutes tomorrow.” But chances are, you won’t. So like the iconic ad campaign: “Just Do It.” On a regular schedule. And make a real effort not to skip exercise sessions.

Chef Neil’s Take on Diet Something about gray, cold, wet days and nights just seems to cry out for heavy, comforting, fatfilled meals, and snacks in between. Fight it.

As always, start with a good breakfast. Oatmeal and fruit is great—and make it comforting with locally sourced honey, not cream. Scrambled eggs are just as good with half the yolks sent down the garbage disposal, and toast is just as crunchy and satisfying without the butter.

There’s no rule that says that salads are only for warm weather; all you have to do is add a winter root vegetable and a legume and you’ve got a hearty lunch, or a side dish for roasted chicken. You’re on the move? A protein shake is quick, delicious, and infinitely preferable to a fat-laden offering from that drive-through joint down the road.

Winter is also the time to break out the slow cooker for some easy comfort food that will satisfy the soul and spare the waistline. Toss in a protein, some vegetables, a few herbs, and a little broth, then fire that puppy up; come dinner time, you’ll be glad you did.

Yes, it takes a little more planning and a little more persistence, but you can defeat the doldrums of winter with just a few tweaks to your daily routines. And come January 1, you’ll be able to strike “Lose Weight” from your list of New Year’s resolutions.

The Healthy Edge

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favorite things

holiday party perfection Tasty wine and chese pairings elevate even the most casual get-together.

Follow these tips to create winning combinations THE CHEESE

THE WINE

SELECTION TIPS: When putting together a balanced cheese

SELECTION TIPS: Choose a theme to narrow your wine selections. You can

assortment, start with mild or light cheeses and work toward the more “stinky” varieties. A mild Camembert or Brie, a sheep or goat cheese, a hard cheese, and a blue cheese will give you a good basic selection. From there, you can add favorites or experiment with cheeses that pique your interest.

focus on a certain varietal, such as Cabernet Sauvignon, each tastes a bit different thanks to terroir (the soil and climate where the grapes are grown). Other fun themes include blind tastings, organic wines, or comparing wines in the same price range.

PREP TIP: Bring all of the cheeses to room temperature before serving.

SERVING TIPS: Label each cheese with a short description so guests know what they’re trying. Offer water crackers or bread with a neutral flavor as an accompaniment.

Scatter platters with nuts and dried fruit or low-acid fresh fruits, such as apples, pears, and grapes. (And don’t forget some chocolate!)

TASTING TIP: For the first round, advise tasters to sample

PREP TIPS: Serve most red wines slightly above room temperature, and

white wines between 40° and 50°F. About 30 minutes before the first pour, uncork the white wines and place them in a tub with a 2:1 ratio of cold water to ice.

SERVING TIPS: Plan on serving about 1 oz. of a wine with each cheese, or just enough to allow the taster to experience each wine’s attributes without dulling the palate. If you’re hosting an event that is more of a cocktail party, expect each guest to drink one glass of wine per hour during the party. One bottle of wine contains about six glasses.

PAIRING TIPS: Usually soft cheeses go best with white wines and harder cheeses pair well with reds.

the mildest cheeses first, then the strongest.

TASTING TIP: Encourage samplers to wait a couple of minutes after you

pour before tasting the wine.

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December 2013

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10/30/13 4:13 PM

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

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Face Crème is a light and non-greasy aftershave balm & moisturizer.

Seasonal Favorites A selection of the Season’s best offerings.

So Delicious

Nog Coconut Milk Beverage

Gluten Free Cherry Pie Katz Gluten Free Bakery introduces a delicious Cherry Pie in time for the holidays. This homemade cherry pie is filled with delicious real fruit filling.

Dairy, nut, soy & gluten free.

Mi-Del

Candy Cane Cremes A new choice for those sensitive to gluten! These delicious chocolate sandwich cookies are filled with mintyy crème filling, but made withoutt artificial tifi i l fl flavors or colors. Gluten free and peanut free.

Also look for Mi-Del Gluten Free Gingerbread Men.

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Pure, natural, & organic skincare products formulated just for men.

Moisturize, soothe, & get a close smooth shave with the Shave Gel, enriched with veggie oils.

Plant-based enzyme formula.

Katz

Made For Men Shave Gel & Face Creme

Smooth & delicious coconut milk beverage, available for a limited time in this seasonally inspired flavor. Ditch the eggs and dairy, and enjoy this gluten and dairy free rich and creamy drink.

Angie’s

White Chocolate Peppermint Kettle Corn White chocolate, Kettle Corn salty crunch, and the cool of real, old-school peppermint make this a delightful holiday favorite.

Made with non-GMO popcorn, this treat is a source of whole grain goodness. Plus it’s made without high fructose corn syrup, artificial colors or flavors. Gluten free.

Teajo

Raven’s Brew

Dark Chocolate Mint Green Tea

Santa Caws Holiday Blend Coffee

A delicious tea made with a cool blend of natural peppermint, cacao and sencha green tea. Each sip gives a burst of refreshing peppermint with a bite of dark chocolate. Loose leaf tea.

Specially designed for the season, this medium roast coffee has delectable body, with notes of caramel and pecans, and a sweet finish. The perfect cup for the holiday’s. Organic whole bean coffee.

10/30/13 4:15 PM

Give the Gift of Health Give someone you love an AKiN’S Gift Card this Holiday Season www.akins.com

Ginger Xtra-Plex™ Xtra Plex Where to find all of the great products seen in this magazine: Fontana Shopping Center 51st & Memorial 918.663.4137 Hours: 8am to 9pm Every Day

In Springfield:

In Oklahoma City:

Fremont Center 1344 E. Battlefield 417.887.5985 Hours: 8am to 9pm Mon-Sat 8am to 8pm Sunday

Quail Springs Marketplace 2370 W. Memorial Rd. 405.418.4305 Hours: 8am to 9pm Every Day

51st Street

Fremont

S. Memorial

In Tulsa:

Brookwood Shopping Center 2913 S.W. 29th Street 785.228.9131 Hours: 9am to 9pm Every Day N. May

In Oklahoma City:

We Accept these Major Credit Cards:

In Rogers:

S. 84th St.

In Topeka:

121st Street N.W. 63rd Mayfair Place Center N.W. 63rd & N. May 405.843.3033 Hours: 8am to 10pm Every Day

W. Center Rd.

“O” Street

Scottsdale Shopping Center 4019 W. Walnut Rd. 479.986.8787 Hours: 8am to 9pm Every Day

29th Street

W. Walnut Rd.

N. 40th St.

S. Memorial

Town & Country Center 121st & S. Memorial 918.366.8400 Hours: 8am to 9pm Every Day

Canfield Plaza Shopping Center 8409 West Center Road 402.397.5488 Hours: 8am to 9pm Every Day 70th

Meridian Park Shopping Center 69th & “O” St. 402.466.5713 Hours: 8am to 9pm Mon-Sat 9am to 9pm Sunday

31st Street

In Tulsa / Bixby Area:

In Omaha:

In Lincoln:

Oakley

Newport Square 31st & Harvard 918.742.6630 Hours: 8am to 9pm Every Day

S. Harvard

Fremont Center

In Tulsa:

www.akins.com

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

This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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Supports stomach, liver, & intestinal health* Full-spectrum formula.

With standardized ginger extract & whole ginger root powder.

10/30/13 4:17 PM