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February 2012
Have a Heart! Tips to Keep your Ticker Ticking
Herbal Renewal
Tried-and-True Detoxifiers p. 12
COCOA POWER WHY YOU SHOULD EAT MORE CHOCOLATE
ASIAN WISDOM EASTERN SECRETS FOR RADIANT SKIN
GOOD AS GOLD HONEY’S HOST OF HEALTH BENEFITS
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February 2012
FEATURES
18 Chocolate Passion Get hooked on cocoa! It’s everyone’s favorite Valentine’s treat. It’s also potent health food filled with powerful antioxidants and antiinflammatories that can help ward off everything from heart disease to cancer.
22 Heart Health How to keep your ticker ticking: Of all our most common ailments, heart disease may be the easiest to prevent. In fact, just a few simple lifestyle changes can drastically reduce your risk of heart attack and improve your overall health. Here’s how.
DEPARTMENTS NEWS FLASH 6
CARDIO CARE 16
NATURAL BEAUTY 28
The Latest Research: Beauty basics, goji berries and eye health, and more.
Herbs for a Healthy Heart: Nature’s most promising heart helpers.
Asian Beauty: From the exotic East comes a host of time-tested natural substances that can help keep skin supple, hair radiant, and nails strong.
SUPPLEMENT ADVISOR 10
NATURAL PAIN RELIEF 17
CoQ10: This key nutrient involved in energy production offers a variety of health benefits.
Soothing Success: Ease your aches without unwanted side effects.
HEALING EDGE 12
EATING FOR TWO 26
Detoxify with Herbs: Three of the best natural cleansers.
Nutrition During Pregnancy: Diet and supplement choices for a healthy mother and baby.
EXPERT’S CORNER 14 Fire and Ice: John Gray, author of Men Are from Mars, Women Are from Venus, on healthy hormone balance.
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UNLOCKING ENERGY 27 Put More Pep in Your Step: Natural energy boosters can help recharge your batteries.
GO GLUTEN FREE 30 Soup’s On: Thanks to a variety of suspect ingredients, soup has long been a troubling dish for those on gluten-free diets. But that’s not the case anymore.
NATURAL GOURMET 34 Honey for Your Honey: It’s been a dietary staple throughout human history, but we’re just beginning to discover honey’s true value.
February 2012
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LET TER FROM THE EDITOR
Hidden Benefits
Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver
When Pope Gelasius I established February 14 as the feast of St. Valentine in 496, he noted that Valentine was among those saints “whose names are justly reverenced among men, but whose acts are known only to God.” And it’s true. No one really knows what Valentine did, but we celebrate him regardless. The same could be said for chocolate, which has become inexorably linked with Valentine’s Day. While chocolate has long been a favorite of young and old alike, it’s only recently become appreciated for its contributions to our health. From cancer prevention to clearer skin, chocolate boasts a variety of benefits. Check out “Chocolate Passion” (p. 18) to find out why you should be eating more. Like chocolate, honey is another age-old favorite whose true worth has only recently been discovered. Neil Zevnik’s “Honey for Your Honey” (p. 34) has the lowdown on all of its considerable health benefits, plus delicious Valentine’s-inspired recipes that your love is sure to love. Of course, not all nutrients hold undiscovered benefits. Some have been known for thousands of years. Just take sarsaparilla, burdock, and artichoke (from “Detoxify with Herbs,” p. 12) or soy, green tea, and rice (from “Asian Beauty,” p. 28) as examples of time-tested ingredients that have been valued for centuries. So whether you’re looking for the latest information from the cutting edge of nutrition science, or tried-and-true remedies that have been handed down from generation to generation, this Valentine’s issue of The Healthy Edge has you covered. Enjoy! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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Copy Editor Ayn Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed
Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310-356-4100; Fax 310-356-4110 Group Publisher Joanna Shaw 800-443-4974, ext. 708 Associate Publisher Bernadette Higgins 561-362-3955 Midwest Ad Manager Lisa Kurdziolek 812-275-5510 West Coast and Mountain Ad Manager Cindy Schofield 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 800-443-4974, ext. 703; Fax: 317-536-3708
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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. 2, No. 1. 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.
February 2012
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NEWSflash BEAUTY
BASIC NUTRIENTS FOR ...
B Y VERA TWEED
N
utrient-depleted foods, sun exposure, and environmental toxins all accelerate aging, making our skin less supple, less elastic, and more prone to wrinkles. But no matter how long we live, these five nutrients/steps can help slow down the process from within:
with collagen and guards against its degradation, keeping skin more elastic. As a strong antioxidant, Pycnogenol has been shown to reduce sunburn; decrease other signs of UV damage; and lighten age-related skin discoloration. For sun protection, researchers found daily doses of approximately 0.75 mg per pound of body weight to be most effective—for example, approximately 112 mg daily for a 150-pound person. 4
BioCell Collagen, is well absorbed and effectively increases collagen content of skin, visibly reduces fine lines and wrinkles, enhances hydration and circulation, and improves skin texture. Look for “BioCell Collagen” on product labels and take 1,000 mg daily. 2
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SUPPORT SKIN'S STRUCTURE
Collagen is a protein that keeps skin firm, supple, and strong. Unfortunately, our natural collagen levels decline as we age, leading to sagging and wrinkles. So replenishing this compound is a key to young-looking skin. Collagen can be found as an ingredient in many topical products, but we also need some in our diets—yet it isn’t always bioavailable in dietary supplements. Studies have found, however, that a proprietary form, 6
REDUCE WRINKLES
Resveratrol, an antioxidant found in grapes, combats the oxidation that occurs as a by-product of exposure to UV rays and environmental toxins. High levels of oxidation also correspond with more facial wrinkling, according to a study of Japanese women published in Dermatologic Surgery. Take 250–500 mg daily. 3
PROTECT AND REPAIR
A proprietary extract of French maritime pine bark, Pycnogenol binds
ENHANCE THE EXTERNAL
An essential building block of collagen, silicon is found in whole grains, fruits, and vegetables, but we likely don’t get enough through our diets, and levels in our bodies decline as we get older. Human studies have found that a proprietary formulation of silicon known as BioSil (choline-stabilized orthosilicic acid, or ch-OSA) stimulates collagen production and enhances the health and appearance of skin, hair, and nails. Take 6–10 mg daily. 5
DO SOME DAMAGE CONTROL
Several human studies have found that lycopene—from supplements or tomato paste—reduces sunburn and other UV skin damage when taken daily for at least 10–12 weeks. It protects against the sun by increasing levels of the antioxidant beta-carotene in skin cells. Studies used 16–25 mg daily. To keep skin at its best, combine supplements and topical products that contain these ingredients. Other helpful antioxidants, inside and out, include pomegranate, vitamin C, curcumin, green tea extract, and quercetin. Fish and flax oils also reduce inflammation and support healthy skin.
February 2012
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NEWSflash HOW SAFE IS YOUR SUSHI?
W
hen it’s time for sushi, a smartphone can help you choose safe fi sh, thanks to a free app from the Sierra Club. When ordering sushi, many people don’t even know which fi sh are which—let alone their mercury levels. Yet this toxic metal can cause muscle weakness, loss of balance, hair loss, insomnia, and memory problems. The app, for both Android and iPhone, uses images to help you identify different fi sh varieties. Visit www.SierraClub.com for downloading info, or go to www.beyondcoal.org/sushiposter to see the mercury levels of various types of sushi.
GOJI BERRIES FOR EYES
SKINFULLY DELICIOUS
A study of 150 elderly people found that goji berries help protect the eyes from deterioration that can lead to age-related macular degeneration, a leading cause of vision loss. About 1 oz. daily is a typical serving.
S
ure, sweets for your sweetie are guaranteed to brighten up his or her Valentine’s Day. But did you know that they can also brighten up his or her skin? Researchers in Germany say that chocolate increases protection from UV damage. In addition, chocolate dilates blood vessels, which increases blood flow and brings nutrients to the surface and deeper layers of the skin. Scientists have also also found that chocolate promotes skin hydration, thickness, and smoothness. Antioxidants called flavanols are primarily responsible for chocolate’s skin-beautifying benefits. To obtain sufficient flavanols, most experts recommend consuming only very dark chocolate with at least 70 percent cacao. For more about the health benefits of chocolate, see “Chocolate Passion,” p. 18.
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—Optometry and Vision Science
Go Ahead, Pass the Salt For years, experts have told us to eat less salt—but could they be wrong? A recent Cochrane Library analysis of 167 different studies examined the effect of low-salt diets on blood pressure, cholesterol, and other markers of health and found that too little salt can be dangerous. Low-salt diets typically contain no more than 1,500–1,600 mg of sodium daily. The study, published in the American Journal of Hypertension, found that among people with hypertension, salt reduction had only a modest effect on blood pressure, but it raised cholesterol and triglycerides—another blood fat that’s dangerous when elevated. And some studies have found that in people with heart failure or type 1 or 2 diabetes, too little salt can be life-threatening.
February 2012
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SUPPLEMENT ADVISOR | BY VERA TWEED
essential for ENERGY CoQ10 is proving to be a wonder supplement for everything from heart to skin health AGE ISN’T THE ONLY thing that wrinkled skin and ailing hearts have in common. Both conditions benefit from coenzyme Q10 (CoQ10), a nutrient that is both a strong antioxidant and an essential ingredient for energy production. Mitochondria—components of cells that are often described as “furnaces” because they generate energy—require CoQ10 as fuel to perform their job. These microscopic furnaces are most concentrated in the brain and heart and are also responsible for energy production in all our muscles. Not surprisingly, a shortfall of CoQ10, which occurs naturally with age, leads to lower levels of energy and can impair heart and brain function. In contrast, getting sufficient amounts of CoQ10 can produce seemingly miraculous improvements and increase overall energy. When used topically on skin, CoQ10 has been shown to reduce wrinkles and protect against sun damage, likely because it is also a powerful antioxidant. Taken as an antioxidant internally, it may help protect against breast cancer.
pressure and cholesterol; reduces the risk of a second heart attack; improves the health of diabetics; helps to prevent heart damage from chemotherapy or surgery; may slow down progression of Alzheimer’s and Parkinson’s diseases; helps to strengthen the immune system; improves male fertility; reduces the frequency of migraines; helps to relieve symptoms of chronic fatigue syndrome; fights gum disease; slows progression of breast cancer tumors; enhances overall energy and health; can reverse symptoms triggered by statins; and seems to delay the aging process.
CoQ10 in Food To get 30 mg of CoQ10, you would need to eat 1 pound of sardines, 2 pounds of beef, or 2.4 pounds of peanuts. RECENT STUDIES INCLUDE:
How CoQ10 Supplements Can Help You During the past 25 years, studies have found that CoQ10 delivers many benefits. For example, it improves the ability to function among people with heart failure and other heart conditions; reduces chest pains due to obstructed arteries (angina); helps to lower unhealthy levels of blood
A study of 236 elderly patients with chronic heart failure found that blood levels of CoQ10 are a separate and reliable predictor of survival in such patients. In the study, published in the Journal of the American College of Cardiology, those with the highest levels of the nutrient lived longest. A review of research relating to skin aging that was published in Collegium Antropologicum found that CoQ10 protects skin topically against sun and environmental damage and slows the aging process.
COQ10 IN FOOD To get 30 mg of CoQ10, you would need to eat 1 pound of sardines, 2 pounds of beef, or 2.4 pounds of peanuts.
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A 24-week study of 186 men with early but chronic Peyronie’s disease, published in the International Journal of Impotence Research, found that 300 mg of CoQ10 daily reduced penile curvature and improved erectile function. PARAGON PLUS UBIQUINOL COQH 50 MG supplies the reduced, or active, form of CoQ10, which has been shown in studies to increase CoQ10 levels in the body.
SOURCE NATURALS CO-Q QUICK supplies 100 mg natural Coenzyme Q10 in a delicious, fast-acting, orangeflavored lozenge.
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February 2012
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HEALING EDGE | BY KARTA PURKH SINGH KHALSA, DN-C, RH
DETOXIFY with herbs Give your body a break with the help of time-tested herbal rejuvenators GRANDMA TALKED about it. Infomercials trumpet it. We hear a lot about detoxification. Sure, we all want to get cleaned out, but just what is this detoxification? Basically, health maintenance is relatively simple: give the body what it needs, avoid giving it what it doesn’t need, and it will run itself. Failing that, imbalances occur, causing inefficient elimination of noxious substances. Cleaning out these “toxins” that build up in the body—safely, naturally, and effectively— can result in renewed strength and vitality. To treat the accumulation of toxins, we can use a number of remedies that support the body in removing waste products via the kidneys, liver, or lungs. Many classic cleansing herbs, also known as “blood purifiers,” are now known to be potent antioxidants. Here are three of the top detoxifying, antioxidant-rich herbs. 1. Sarsaparilla Root: Detox Your Skin. Sarsaparilla, the herb that gives root beer its characteristic flavor, has a long history of European use as a blood purifier. Several compounds in sarsaparilla (called saponins) have proven to be effective in treating psoriasis, a disease that many natural practitioners attribute to an overload of toxins. In a controlled study, sarsaponin (a type of saponin) greatly improved symptoms of psoriasis in 62 percent of subjects— and completely cleared the disease in 18 percent. Other studies found that saponins showed anti-inflammatory effects by inhibiting COX-2 enzymes. Sarsaparilla
also helps bind endotoxins, bacteria by-products that are absorbed from your digestive tract. If these endotoxins circulate in the blood, they can contribute to gout, arthritis, psoriasis, and fever. Take 3–12 grams of sarsaparilla root per day as a tea, or the equivalent in capsules or liquid extract. 2. Burdock Root: Detox your Liver. Few herbs are more widely used than burdock root for detoxifying the liver. British herbalists use it specifically for eruptions of the head, face, and neck. They also recommend the root for just about any liver toxicity condition, including eczema, psoriasis, and boils. A member of the daisy family, burdock is loaded with antiinflammatory compounds, including flavonoids, lignins, and bitter glycosides. In a series of recent studies, scientists in Taiwan confirmed the powerful liverprotective effects of burdock, and Dutch researchers found that the herb inhibits skin allergies by reducing the release of leukotrienes, which play a role in inflammation. In Japan, you’ll find it served as a food known as gobo. Bearing a resemblance to a long brown carrot, it can be prepared as fresh juice or in stir-fries. If you prefer, use burdock root in capsules or liquid extract. 3. Globe Artichoke: Detox Your Blood. Known mainly as a delicious, spiky vegetable, globe artichoke is a perennial thistle plant that also happens to be an excellent detoxifier of the liver and
gallbladder. Artichoke therapy is so important in Europe that an entire segment of phytomedicine is called cynotherapy (taken from the vegetable’s Latin name Cynara scolymus). Artichoke contains a compound called cynaropicrin, which accounts for its characteristic bitter taste. Another substance in artichokes, cynarin, promotes bile flow and enhances liver functions. The globe brings blood to the liver and supports regeneration. It also reduces blood fats, including cholesterol, and effectively treats gallstones—benefits that make it a valuable therapy for treating obesity. One study showed significant reductions in both total cholesterol (12.2 percent) and triglycerides (5.7 percent) with artichoke extract. Subjects in this study also lost weight. A more recent study produced a significant reduction of cholesterol and an 11 percent improvement in general well-being after 12 weeks. Artichoke leaf would normally be eaten as a vegetable, but you can also juice the raw globe using an industrial-strength blender (such as a Vita-Mix). Globe artichoke extract, made from the whole plant, is available as a dietary supplement.
You can find the herbs mentioned here as both single supplements and as part of combination formulas (often labeled as cleansing and detox products). Some products to consider include PARAGON PLUS CLEAR DETOX SUPPORT (with burdock, N-Acetyl Cysteine, and other nutrients), A. VOGEL’S LIVER GALLBLADDER DROPS (made with globe artichoke), SOLARAY SARSAPARILLA (the whole herb in convenient capsule form), and FLORA LIQUID FLOR•ESSENCE (with burdock and other detoxifying herbs).
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February 2012
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FIRE and ICE John Gray, PhD, explains why hormonal balance for both genders is the key to health and happiness IF YOU’VE EVER felt that your spouse/partner was so hard to figure out that s/he might as well have come from another planet, John Gray, PhD, understands your plight. His 1992 best-selling book, Men Are from Mars, Women Are from Venus—which has sold more than 50 million copies in more than 45 languages—addressed the psychological differences between the sexes and provided tips on how to negotiate them. Gray’s latest offering, Venus on Fire, Mars on Ice, follows up with more in-depth advice—based on recent scientific discoveries about how hormones and biochemical balance affect gender differences—on how to traverse the oftentimes rocky road of romantic relationships.
Q A Q&A
EXPERT’S CORNER | BY TRACY RUBERT
Q: How do our hormones affect our relationships with our partners?
Q. How do you start your day? A. Two ways: First, I take some time for meditation in order to focus on where I will put my energy and intention. Second, I always have a superfood shake.
A: Stress and a lack of needed nutrients can cause us to produce inadequate amounts of certain hormones, and an overabundance of other hormones. Once we’re out of balance, we aren’t able to be at our best for ourselves or for our significant others.
Q. What’s your favorite way to unwind? d? A. Like any Martian, I love a little time in front of the TV. My mind can go out of focus, and that’s often the release I need.
Q: How does blood sugar affect hormones? A: The body requires a steady supply of blood sugar to make serotonin to calm the brain. No matter how loving and supportive the relationship a woman is in, if her brain isn’t getting that steady supply of blood sugar, her stress levels are going to be both high and erratic, helping to heighten that sense of “Venus on Fire.”
Q: What foods and supplements are best for hormone balance?
Q. If you were stranded on a desert island, what one food or supplement would you want to have with you? A. Funny you should ask that. A few months ago I was on safari with my wife, Bonnie, in South Africa. We took bags of goji berries, and we stayed satisfied, sharp, and alert with no undue food or sugar cravings. I don’t think man can live by goji berries alone, but he can go a long way.
A: During the past 40 years, processed foods have exploded in the grocery store and fast-food outlets. These foods cause a cascade of negative consequences that are at the root of much of the hormonal imbalance we see among the general population. The right foods, which I call superfoods, are what we need in our daily diet. Some of these include undenatured whey protein, almonds, goji berries, maca powder, coconut oil, cocoa powder, and molasses. As a supplement, I always use PGX, which has been proven to balance blood sugar and reduce sugar cravings.
Q: You also describe “Emergency Man.” What does he do?
Q: In the book you describe “Venus Talks.” What are they and why do they work?
Q: What is “man-o-pause”?
A: Venus Talks are essential if a man hopes to help his mate lower her stress. They shouldn’t be taken lightly. In fact, I recommend that when a woman wants to talk about her day, a man take the time, 10 minutes at least, to patiently listen. This is an essential release of stress and one of the keys to a happy and lasting relationship. 14
A: Emergency Man thrives in a crisis. There is a part of almost every man that is an Emergency Man in waiting. When the power goes off in the house, Emergency Man swings into action. He’s checking the voltage box, the main power line, etc. Women often don’t know to call on Emergency Man, and that’s unfortunate because men thrive (read: testosterone rush) when called to fix something or address any immediate problem.
Man-o-pause, while not as easy to define or observe as menopause, has its own distinct markers. While a guy simply isn’t going to feel his testosterone level dropping, he is going to notice a decline in sexual interest, an inability to sleep through the night, and a rise in sudden irritability. As with women, these symptoms can be greatly reduced through proper diet, exercise, and overall stress reduction.
February 2012
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Herbs for a Healthy Heart
BY MARY ANN O’DELL, MS, RD
ACCORDING TO ESTIMATES BY THE American Heart Association, more than 64 million Americans have one or more forms of cardiovascular disease. Fortunately, nature has provided a host of herbs that, in addition to a healthy diet and exercise program, can help keep your heart healthy and reduce your risk for cardiovascular disease.
GARLIC Garlic, the “stinking rose,” has been highly prized throughout history for both its culinary and medicinal benefits. It is one of the most popular herbs for cardiovascular health. Some research suggests that the antioxidant benefits of garlic may be responsible for helping to slow the progression of atherosclerosis, or hardening of the arteries. Research has also found that garlic helps improve circulatory function and decrease platelet aggregation, a risk factor for heart disease and stroke. Garlic has also been found to lower cholesterol and may even help lower blood pressure.
HAWTHORN Hawthorn berries have a long history of use as a good overall tonic for the heart. The Chinese used the berries for both digestion and circulatory problems, and the Greeks used hawthorn berries for heart disorders. Hawthorn’s active constituents are antioxidant flavonoids. These beneficial compounds act on arteries by dilating them, allowing more blood to flow through, while lowering pressure and reducing strain on the heart. Hawthorn also has a slight diuretic action, reducing water retention.
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The use of red yeast rice in China was first documented in the Tang Dynasty in 800 A.D. Ancient Chinese texts reference red yeast rice as an aid for many ailments; however recent studies have focused on its cardioprotective properties. Red yeast rice is made through the fermentation of a strain of yeast, Monascus purpureus, on rice. Compounds formed during this fermentation process include active monacolins, which produce a cholesterol-reducing benefit in the body. Since the 1970s, human studies have reported that red yeast lowers blood levels of total cholesterol, low-density lipoprotein (LDL or “bad cholesterol”), and triglycerides. A recent review of research found that red yeast rice reduced adverse cardiac events as effectively as statin drugs.
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February 2012
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Natural Pain Relief
BY SALLY KARLOVITZ, CN
ACCORDING TO THE Institute of Medicine’s Committee on Advancing Pain Research, Care, and Education, chronic pain affects an estimated 116 million American adults. While acute pain is a normal sensation triggered in the nervous system to alert you to possible injury and the need to take care of yourself, chronic pain is different. Chronic pain persists. The good news is that there are things you can do to help ease the pain naturally.
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Exercise is an important part of pain-free living. Exercise such as walking helps to improve circulation and your overall sense of well-being. Yoga, which incorporates deep breathing and stretching, is also good for pain. Talk to your health care provider about the type of exercise that would be best for you and your pain.
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A diet rich in fresh fruits and vegetables provides a host of antioxidants and phytochemicals that can support overall health in the body. Omega-3 fats, found in flaxseeds, walnuts, and deep water fish such as salmon, help naturally reduce inflammation in the body. Reducing your intake of processed high-fat and high-sugar foods can also help reduce inflammation.
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Nature provides numerous ingredients that can help with pain. One way to fight pain internally is by “spicing up your life” with natural COX-2 (cyclooxygenase-2) inhibitors. COX-2 is an enzyme that increases inflammatory chemicals. Natural COX-2 inhibitors include herbs such as ginger and turmeric. Nexrutine, a patent-pending extract that comes from the bark of phellodendron trees, is another natural COX-2 inhibitor that can help reduce inflammation and pain without the stomach irritation that can come from over-thecounter anti-inflammatory drugs.
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And to help with immediate relief, reach for a natural topical formula with analgesic botanicals including white willow and capsaicin. Emollients such as emu oil and hyaluronic acid help the botanicals penetrate the skin for effective pain relief.
COX-2 EASE™ WITH NEXRUTINE Helps support normal healthy COX-2 levels.* Contains Nexrutine®, a patent-pending extract from the bark of phellodendron trees. Also contains turmeric, ginger, boswellia, and more.
EMU-EASE™ SOOTHING CREAM Penetrates deeply with emu oil, hyaluronic acid, & MSM. With a proprietary herbal blend including white willow, capsaicin, arnica, & chamomile. Fragrance free. No artificial colors.
Pain doesn’t have to be a way of life. Try the natural approach to pain relief today.
GINGER XTRA-PLEX™ Supports stomach, liver, & intestinal health* Full spectrum formula. With standardized ginger extract & whole ginger root powder.
OMEGA XTRA-PLEX™ Provides a balanced blend of essential fatty acids.* Combines borage, fish, and flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.*
The Healthy Edge
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B Y LISA TURNER PHOTOGRAPHY BY JOHN KELLY
chocolate
passion
FIVE REASONS TO GET ALL STEAMED UP ABOUT CHOCOLATE— PLUS DECADENT RECIPES WITH NO GLUTEN AND ALL-NATURAL SWEETENERS
You know by now that chocolate is good for you.
But all those stats and scientific findings—it reduces the risk of stroke and heart disease, protects against cancer, boosts brain power, improves skin tone, and lowers inflammation—speak to the head, not the heart. And we all know that chocolate is about love, excitement, and passion.
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WHAT ARE SOME OF THE MORE EMOTIONAL REASONS TO GET SO WORKED UP ABOUT CHOCOLATE? HERE ARE THE TOP FIVE:
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Chocolate makes the brain release opioids, chemicals found in morphine and heroin that promote a feeling of euphoria and well-being. Chocolate makes us feel more alive. The caffeine content of dark chocolate can increase pulse, heart rate, and alertness; chocolate also contains phenylethylamine, a chemical that has effects much like amphetamines. It’s a feeling of alertness, not unlike the feeling you get in the early stages of romance—very different from a slap-in-the-face coffee buzz.
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Chocolate stimulates cannabinoid receptors in the brain, the same receptors that are stimulated by tetrahydrocannabinol (THC), the main chemical in marijuana. (There’s no THC in chocolate, so you’re not breaking any laws.)
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Chocolate makes us feel loved. It has long been used as a display of affection, and the confections at Valentine’s Day have been a symbol of devotion for hundreds of years. Doesn’t your heart go pitter-patter when you see a big heart-shaped box of assorted chocolates?
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Chocolate is a mild aphrodisiac. Well, that’s an old Aztec legend, anyway. And one study showed that women who eat chocolate daily have more sex than women who don’t. Is it simply that women who have a love of chocolate also tend to be more lusty, robust sorts? Or is it that chocolate makes us feel so good, we just want to share that feeling?
Whatever the case, you can start feeling jollier, lustier, and more loved right now with some of these seriously happy-making recipes.
HAZELNUT TORTE WITH CHOCOLATE GANACHE SERVES 24 (MAKES ONE 9-INCH CAKE)
The secret to this healthful but indulgent torte is finely ground “nut meal.” Toast the hazelnuts in a large, dry skillet for 3–5 minutes, until just fragrant. You can also substitute almonds for half of the hazelnuts, if you wish. 2 ½ cups toasted hazelnuts ½ cup gluten-free flour 1 tsp. baking powder ¼ tsp. salt ¾ cup evaporated cane juice or Sucanat 5 eggs, room temperature 2 Tbs. melted coconut oil, plus additional for greasing pan 2 tsp. vanilla extract 4 oz. shaved or very finely chopped bittersweet chocolate 1 cup coconut milk 24 whole hazelnuts for garnish
1. Preheat oven to 350°F. Oil sides of 9-inch springform pan; cut 1 piece of parchment into a circle the size of pan bottom, and set parchment into pan. 2. Grind hazelnuts into fine meal (not powder) in food processor or blender. Transfer to large bowl, and add flour, baking powder, salt, and cane juice. Whisk to blend. 3. Separate egg whites and yolks into two separate bowls. Add coconut oil, vanilla extract, and ½ cup coconut milk to egg yolk mixture, and beat well to combine. Stir yolk mixture into nut mixture. Set aside. 4. Beat egg whites until stiff but still glossy. Gently fold whites into nut mixture, a little at a time, stirring only enough to incorporate. Pour mixture into prepared pan, and bake 30–40 minutes, or until tester inserted into center of cake comes out clean.
5. Remove from oven, and cool on rack 20–25 minutes. Carefully remove sides of pan, invert cake over serving platter, and remove bottom. Peel off parchment, and let stand 5–10 minutes. 6. While cake stands, heat remaining ½ cup coconut milk to low simmer, being careful not to boil. Put shaved chocolate in medium bowl, and cover with coconut milk, stirring and mixing with rubber spatula until completely melted. Let stand 5–7 minutes while cake cools. 7. To serve, dust completely cooled cake with additional cocoa powder (use sifter for even dusting). Pour ganache over cake, starting at center, and letting it flow outward to drizzle down sides Arrange whole hazelnuts around perimeter of cake. Serve immediately.
PER SERVING: 197 CAL; 4 G PROT; 15 G TOTAL FAT (5 G SAT FAT); 14 G CARB; 44 MG CHOL; 67 MG SOD; 2 G FIBER; 9 G SUGARS
The Healthy Edge
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sweet talk: CHOCOLATE TERMINOLOGY Chocolate has its own language. Here are some of the key terms: CHOCOLATE LIQUOR. This is pure chocolate in its most unadulterated form. It’s made from cocoa beans that have been dried, roasted, removed from their shells, ground into a paste (cocoa mass), and then melted.
CHIPOTLE-ALMOND TRUFFLES SERVES 12 (MAKES 38 TRUFFLES)
These creamy truffles have a subtle, smoky bite from the chipotle powder. If you like a more fiery chocolate, add up to ½ tsp. more chipotle powder. You can also substitute regular chili powder for the chipotle. ½ cup almond milk 1 tsp. vanilla extract ½ tsp. chipotle chili powder 1 Tbs. honey 12 oz. bittersweet chocolate, shaved or very finely chopped 2 Tbs. coconut oil ¼ cup unsweetened cocoa powder ¼ cup finely ground toasted almonds 1. Combine almond milk, vanilla extract, chili powder, and honey in small saucepan, and bring to a simmer. Place chocolate in large bowl, and pour in hot milk mixture. Stir with rubber spatula until chocolate is completely melted and smooth. If some hard pieces remain, place bowl of chocolate in pot of very hot water, being careful not to get water into chocolate mixture, and continue stirring until chocolate completely melts. Add coconut oil, and stir until melted and smooth. Refrigerate 1–2 hours, until firm but not hard. 2. Line baking sheet with parchment paper. Using melon baller, scoop out balls of chocolate mixture, and roll between palms until even and smooth. Scatter cocoa powder on one plate, and almonds on another. Roll half of truffles in cocoa to coat; roll remaining truffles in ground almonds. 3. To serve, arrange on platter or individual plates, and serve immediately; or store in airtight container in refrigerator. PER SERVING: 183 CAL; 3 G PROT; 13 G TOTAL FAT (8 G SAT FAT); 19 G CARB; 0 MG CHOL; 9 MG SOD; 3 G FIBER; 14 G SUGARS
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COCOA BUTTER is the creamy, fatty portion of the cocoa bean that’s extracted from the mass. It’s the main component of white chocolate. SEMISWEET CHOCOLATE. Made by combining chocolate liquor with cocoa butter, sugar, and vanilla, it has a dark, rich flavor that’s favored by most chocolate aficionados. MILK CHOCOLATE is made the same way as semisweet chocolate, but with milk solids and additional sugar, which give it a creamy, sweet flavor and texture. RAW CACAO NIBS are made by crushing the fermented but unroasted husked cacao bean into bits.
Did You Take Your Cocoa Today? Cocoa in supplement form, including capsules and chews, is a hot supplement trend. GENUINE HEALTH’S HEALTHY SKIN CHOCOLATE SOFT CHEWS, which contain skin-smoothing cocoa extract, and RESERVEAGE ORGANICS’ COCOAWELL line of supplements (featuring cocoa extract for brain health, energy, weight loss, and more) are two examples of cocoa-inspired products. You’ll also find the reverse—yummy chocolate bars and candies infused with nutrients, including HERO NUTRITIONALS’ HEALTHY INDULGENCE NEW DARK CHOCOLATE BARS (available in BONE WISE, DAILY WELLNESS, and two other varieties) and UDO’S decadent OMEGA TRUFFLES from FLORA (with a serving of essential fatty acids). Not a bad way to get your daily fix of chocolate, huh?
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Learn the best ways to get your heart in shape and keep it that way!
Heart disease shortens the lives of millions of people and diminishes the quality of life for millions more. The good news is that few diseases are as preventable, or at least as modifiable by lifestyle choices, as heart disease. Though there are certainly factors that you can’t control, such as genes, they pale in comparison to the ones you can. And it all starts with your diet. Consider the landmark Lyon Diet Heart Study: Researchers divided approximately 600 participants at high risk for a heart attack into two groups. The first group didn’t receive any specific dietary advice, but were merely told to “eat a prudent diet.” The second group was put on the Mediterranean diet—they ate fish and poultry, not too much red meat, and a lot of vegetables, nuts, olive oil, omega-3 fats, whole grains, and moderate amounts of wine. Want to know what happened? They stopped the study. The group on the Mediterranean diet got such outstanding results that the researchers felt ethically compelled to stop the study after a year and put everyone on the Mediterranean plan. After four years, those still following the Mediterranean diet had a 50–70 percent lower risk of heart disease.
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Beyond Cholesterol Concerned about your cholesterol? You might be worrying about the wrong thing. In fact, emerging research points toward oxidation and inflammation as far more serious heart-health concerns. Cholesterol doesn’t become a problem until it’s oxidized (i.e., damaged by free radicals). Plaque develops as the body attempts to repair injuries that are usually caused by inflammation. So oxidative damage and inflammation are the real roots of the problem—not cholesterol. That’s why the true hearthealthy diet isn't necessarily low in cholesterol—it's high in anti-inflammatories and antioxidants. Even more than a low-fat diet, an anti-inflammatory diet is of paramount importance. More good news: the foods that are loaded with anti-inflammatories also tend to be loaded with antioxidants. So when you eat these heart-smart foods, you get a double dose of protection. Cholesterol levels are actually a pretty lousy predictor for heart disease when considered on their own. Fully half of the people who have heart attacks have perfectly normal cholesterol levels, and half the people with elevated cholesterol levels don't have heart attacks.
The Heart-Healthy Diet So what exactly is a heart-healthy diet? In 2002, two distinguished professors at Harvard Medical School, Frank Wu,
MD, and Walter Willett, MD, examined a massive amount of research in the area of diet and heart disease in an attempt to answer that very question.
Here are the five principles they came up with: 1. Increase your consumption of omega-3 fats from fish, fish oil supplements, and plant sources (such as flaxseeds). 2. Substitute non-hydrogenated, unsaturated fats for saturated and trans fats. 3. Eat a diet that is high in vegetables, nuts, fruits, and whole grains and low in sugar and refined grain products. 4. Avoid processed foods. 5. Choose foods, food combinations, and food preparation methods that are low on the glycemic index. Several years ago, explorer Dan Buettner visited four of the regions in the world where the inhabitants consistently lived longer and healthier than anywhere else. These areas also had some of the highest numbers of healthy centenarians in the world: Sardinia, off the coast of Italy; Okinawa; Loma Linda, Calif.; and the Nicoya Peninsula in Costa Rica. While there were differences in the diets of these four regions, what was remarkable was the similarities. The Sardinians’ diet consisted of whole-grain bread, beans, garden
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vegetables, fruit, and a cheese high in omega-3 fats that’s made from the milk of grass-fed sheep. The Okinawans eat a plant-based diet, including stir-fried vegetables and tofu, plus a high-antioxidant food they call goya. Many of the Seventh Day Adventists in Loma Linda consume nuts at least five times a week. They also eat two or more servings of fruit a day and beans about three times a week. And the Nicoyans in Costa Rica eat a diet based around fortified maize and beans. All of these societies eat meat, but in very small amounts. Plus, the meat they do eat comes from healthy, locally raised, grass- or pasture-fed animals and is never filled with the hormones, steroids, and antibiotics that come with virtually every serving of feedlot-farmed meat in the United States. And all eat a lower-calorie diet than the typical American. None of these folks worry about the saturated fat or cholesterol in their diet. They don’t have to. By eating high-fiber foods, such as beans, and consuming the plentiful antioxidants and anti-inflammatories that come with a whole-food, plant-based diet, they're automatically lowering their risk for heart disease. Of course, there's no single magic food that makes a diet heart-healthy. It’s the combination of low sugar, high antioxidants, high anti-inflammatories, high-quality protein, omega-3 fats, and
Heart-Healthy Foods WILD SALMON: Wild salmon has more omega-3s than farm-raised salmon, and less of the pro-inflammatory omega-6 fats. Wild salmon is also loaded with antioxidants and is far less contaminated than farm-raised salmon. BLUEBERRIES: The plant compounds that make blueberries that rich shade of blue are called anthocyanins, powerful antioxidants that help to protect the structures of the entire vascular system. BROCCOLI: Many studies have demonstrated that a diet rich in vegetables, especially the brassica group (cabbage, broccoli, Brussels sprouts), is linked to a significantly decreased risk of stroke and heart attack. BEANS: Researchers following 16,000 middle-aged men in seven countries for 25 years found that those who ate the most legumes had an 82 percent reduction in risk of death from heart disease! NUTS: According to Penny KrisEtherton, PhD, distinguished professor of nutrition at Penn State, five large epidemiological studies and 11 clinical studies have demonstrated that frequent nut consumption decreases the risk of coronary heart disease. POMEGRANATE JUICE: It gives more than just your heart a boost. Researchers at Technion-Israel Institute of Technology in Haifa suggest that long-term consumption of pomegranate juice may help slow aging and protect against heart disease (and cancer).
BY JONNY BOWDEN, PHD, CNS the absence of trans fats that does the trick, and the exact details matter less than the way the parts fit together. That said, there are some superstars among the heart-healthy foods, and you should consider eating them on a regular basis if you want to protect your heart and live long and strong (see sidebar).
The Exercise Connection Exercise doesn’t have to be intense to benefit the heart. Ping-Pong, tai chi, and ballroom dancing are just a few of the many ways to keep your heart healthy and your body young. Though you can get cardio benefits from as little as three half-hour sessions per week, the optimal amount seems to be the equivalent of 30–60 minutes five days a week.
Important Supplements Probably no supplement on Earth gives you as much bang for the buck as omega-3 fatty acids found in fish oil and certain plant oils. Hundreds of studies have demonstrated their heart-healthy properties. Take fish oil supplements on a daily basis, and for extra credit, put flaxseed oil on your salads or sprinkle flax meal over other foods. Other supplements found to be extremely heart healthy include CoQ10 and L-carnitine. For anyone on cholesterol-lowering medication (statin drugs),
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TOTA L C O N T.
CoQ10 is a must, since statins deplete this important nutrient. And magnesium is also important to heart health because it helps relax blood vessels.
6. If you drink alcohol, do so in moderation.
Keys to Heart Health
8. Consider supplementing with CoQ10, L-carnitine, and magnesium.
While we can't control every risk factor, it's clear that there's a lot we can do to prevent heart disease. In fact, you can dramatically increase the odds that your heart will stay healthy well into your ninth decade by making some simple lifestyle changes. 1. Lower inflammation with a low-glycemic diet high in cold-water fish, vegetables, fruits, nuts, and beans. 2. Maintain a healthy body weight. 3. Keep an eye on blood pressure. 4. Exercise at least five days a week. 5. Don’t smoke.
7. Supplement with fish oil on a daily basis.
It’s no accident that the heart has been used as a metaphor for everything from courage to love. It’s the foundation organ if there ever was one, at the heart of being human! Take good care of it—it will reward you with a long and vibrant life.
Editor’s Note: This article was adapted from Jonny Bowden’s book, The Most Effective Ways to Live Longer, published by Fair Winds Press. Visit jonnybowden.com to learn more.
CREAMY ASPARAGUS SOUP SERVES 6 Warm up to this delicious, heart-healthy asparagus soup. Asparagus is a particularly rich source of folate, which is essential for a healthy cardiovascular system. This recipe was excerpted from The Functional Foodie: 50 Powerhouse Ingredients Go Gourmet, by Ayn Nix and Andi Phillips. Reprinted with permission from Basic Health Publications, Inc., Laguna Beach, Calif. 6 Tbs. olive oil 1 large brown onion, thinly sliced 5 large cloves garlic, peeled and crushed 1 lb. unpeeled asparagus, roughly chopped 1 cup organic Chardonnay or similar wine 2 Tbs. soy sauce 6 cups low-sodium chicken broth
PRODUCTS NUTRAORIGIN MANGO PEACH OMEGA SHAKE gives you all your healthful omega-3s in a refreshing mango peach fruit shake—no oily, fishy taste.
JARROW FORMULAS POMEGREAT POMEGRANATE JUICE CONCENTRATE contains four times more antioxidants than regular pomegranate juice. Heart-healthy benefits include decreased LDL cholesterol.
NATURAL VITALITY NATURAL CALM provides stress relief and heart-health support with calcium and magnesium.
PARAGON PLUS TRUE-Q COQ10 provides CoQ10, an antioxidant essential to cellular energy production and maintaining normal cardiovascular function.
KYOLIC FORMULA 110 WITH COQ10 combines garlic and CoQ10 to support circulation and healthful cholesterol levels and to combat stress and fatigue.
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1 cup instant organic potato flakes 12 oz. evaporated milk (organic, if possible) 1. Heat oil in large skillet over low heat. Add onion, garlic, and asparagus, and cook about 20 minutes, stirring every few minutes, until vegetables are very soft and just starting to take on color. 2. Add Chardonnay and soy sauce. Cook over low heat, stirring occasionally until liquid has been reduced to one-quarter of original volume. 3. Transfer vegetable mixture to blender in batches; blend until liquefied (you might need to add broth to loosen vegetables enough to liquefy). Press liquefied vegetables through fine mesh sieve over stockpot; discard remains. 4. Add chicken stock to stockpot, and bring soup to a simmer. Add potato flakes, and whisk until completely incorporated. Stir in evaporated milk. Heat, and serve. PER SERVING: 289 CAL; 9 G PROT; 18 G TOTAL FAT (5 G SAT FAT); 22 G CARB; 20 MG CHOL; 457 MG SOD; 3 G FIBER; 10 G SUGARS
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Eating for Two: Nutrition During Pregnancy
BY MARY ANN O’DELL, MS, RD
PREGNANCY IS A time to really focus on your own health in order to protect the health of the baby growing inside you. Take time to evaluate your diet and lifestyle in order to make changes that benefit both you and your baby. EAT SMALL HEALTHY MEALS, AND EAT OFTEN. Everything the mother eats can affect the baby. For optimum health for both mom and baby, include fresh fruits, vegetables, and whole grains in your diet. Include enough protein foods such as eggs, soy, dairy, and lean meats in the diet to get the additional protein needed during pregnancy. Try not to eat three large meals, but split them into smaller meals and snacks throughout the day. This can often help alleviate some of the common complaints in pregnancy, including nausea and indigestion. GET THE RIGHT FATS. A growing body of evidence shows that it’s important to get enough essential fatty acids—found in nuts, seeds, flax, and fish—during pregnancy. DHA, a component of omega-3 from fish oil, is essential for fetal brain development. In addition, essen-
MOM’S CHOICE™ PRENATAL The perfect daily multivitamin formula when you are expecting* Provides essential nutrients, including extra iron, calcium, vitamin D, & folic acid. Enhanced with DHA & ginger.
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tial fatty acids can help support the mother’s mood both during and after pregnancy. TAKE A PRENATAL VITAMIN. Women who are pregnant or planning on pregnancy should begin taking a prenatal vitamin now to ensure they are getting the nutrients needed by both mother and baby. Good prenatal vitamins have higher levels of iron, calcium, and folic acid. It is well known that folic acid may help prevent neural tube defects when taken during the first trimester. Since many women do not find out that they’re pregnant until they are at least a month along, it is wise to begin taking a prenatal vitamin or extra folic acid prior to pregnancy. TAKE EXTRA MINERALS. Calcium and iron needs increase during pregnancy. Studies show that there is a correlation between pregnancyrelated hypertension and low calcium intake. Calcium and magnesium can also help relieve leg cramps common during pregnancy. Iron is important to help prevent anemia. Iron-rich foods coupled with a good prenatal vitamin should cover the bases, but iron levels should be monitored throughout pregnancy.
RASPBERRY LIQUID CALCIUM MAGNESIUM CITRATE
Q&A Q:
Can you tell me about maca?
Maca is a root vegetable that has been traditionally used as food and as medicine in the Andes Mountains of Peru. There, maca is commonly used by men and women who want to enhance their sex lives. Studies using maca confirm this use, showing it to help increase libido and sexual function in healthy men. It is believed that maca may act by normalizing hormones such as testosterone, progesterone, and estrogen, potentially helping to reduce the hormonal changes of aging. This is also evident in Maca’s reputation as an adaptogen, an herb that normalizes body functions during stress. Maca may help relieve the negative effects of stress in the body, allowing users to handle stress better. Maca has even been called “Peruvian ginseng” because of its adaptogenic function and because it helps to increase stamina and overall energy.
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February 2012
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Keys to Unlocking More Energy
BY MARY ANN O’DELL, MS, RD
IF YOU SEEM TO feel tired all the time, you’re not alone. As a society we are overtired, overworked, and overstressed, making us a very worn-out group of people! Fatigue can be caused by anything from stress, pollution, and poor diet to hypoglycemia, anemia, or low adrenal or thyroid function. Here are some keys to combat fatigue and boost your energy levels naturally: GET SOME SLEEP. Sleep is harder to come by during troubled times, but sleep is absolutely essential for the body to recover and restore itself. If sleep doesn’t come easy, try a natural approach such as an herbal sleep remedy that contains valerian. EXERCISE TO ENERGIZE. Exercise is a key part of a life full of energy. Exercise improves your heart function and circulation, and just helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. NOURISH WITH NUTRIENTS. In addition to a fruit- and vegetable-rich diet, add a foundation formula of a high potency daily multivitamin to ensure your body is getting the nutrients needed each day. Add B vitamins, which are essential for energy production and adrenal support within the body. B complex vitamins, as well as vitamin C, are depleted when the body is under stress, and need to be replenished on a daily basis. ENERGIZE WITH HERBS. Adaptogens have a balancing effect on the body, helping to normalize the stress response and boost adrenal function and endurance. Panax ginseng and eleuthero are two well-known and effective adaptogenic herbs. The Brazilian herb, guarana, as well as green tea, are popular for their energizing properties, mainly related to natural caffeine content. Açai is prized in the Amazon for its ability to help boost energy and mental alertness. Açai’s naturally high nutrient and fatty acid content may help account for its energizing properties. With these positive changes, you can help boost your body’s energy production, helping you to have more energy and endurance.
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Contains guarana & green tea for a quick burst of energy.*
With enzymes, nutrient-rich green foods, and support herbs.*
Adrenal support nutrients & ginseng support sustained energy.*
Supplies fiber, omega fatty acids, & amino acids for healthy skin & immune system health.* With PureTrace™ trace minerals for improved absorption.*
The Healthy Edge
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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL
ASIAN beauty Discover ancient eastern balancing secrets for healthy, radiant beauty FOR CENTURIES, the Asian approach to beautiful skin and hair relied on nature’s own pharmacopoeia to produce results. Today, the simple and natural use of plant and herbal extracts continues to be the foundation of Asian-inspired beauty products. The icon of Eastern philosophy, the circle of yin and yang, symbolizes the holistic approach to well-being, encompassing the body, mind, and spirit. When all three are in balance, a person is healthy on the inside and out. “When the body is healthy, there is a fullness of energy, called qi, (pronounced ‘chee’) and blood; as the body ages the fullness declines, leading to dryness, wrinkles, and sagging skin, and dark, puffy, undereye circles,” explains Robin Tiberi, DAOM (doctor of acupuncture and oriental medicine). “The focus of Asian herbal medicine is to revitalize and bank qi and blood as a form of prevention,” says Tiberi. “Specific ingredients that not only build qi, but also help improve wrinkles, vitalize the complexion, and lift the qi to the face are Panax ginseng and Radix astragali. Herbs that replenish the blood, such as longan and lycii, can also moisten and refresh the skin. Other ingredients that are usually included in secret herbal formulas are both powdered pearl and mother of pearl.”
AN OLD CHINESE SAYING: At the age of 40, the mind shows on the face. Every beautiful line on the face tells a story. This idea gives rise to the ancient art of Chinese facial diagnosis, which gives insight into the health of the entire body. Cultivating calmness, love, and gratitude are sure ways to maintain a fresh and youthful look and a balanced state of mind.
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More Asian-Inspired Ingredients Look for the following skin-nourishing nutrients in beauty products: SOY, which provides natural antioxidant and moisture-loss protection, helps hydrate and replenish amino acids, enhances smoothness, and helps refine skin texture. Scientists have shown soy’s ability to help reduce age spots and ultraviolet ray damage, as well as to smooth and moisturize skin. GREEN AND WHITE TEAS are both powerful antioxidants that help neutralize free radicals before they can erode skin’s texture, firmness, color, or softness. RICE strengthens hair, expanding the diameter of the hair shaft to create fuller, thicker- looking hair. EMBLICA, which is from a medicinal plant used in Ayurvedic medicine, is a natural lightening agent that helps lighten shadows and dark circles, and has been shown to soften age signs, deep wrinkles, and lines. Peter Lamas includes a variety of Asian ingredients in his Lamas Beauty product line. “Unlike other herbs found in other parts of the world, I find Asian ingredients to be more medicinal than those that are just soothing, balancing, and hydrating, such as shea butter, aloe vera, and lavender,” says Lamas. “The Asian ingredients truly act as antioxidants, which aid in elasticity and antiaging, and lend to the cell’s protection.”
L’UVALLA REGENERATING AGE-DEFYING DAY/NIGHT CREAM contains vitamin E-rich argan oil and lotus flower extract for its skin conditioning, anti-inflammatory and antioxidant properties.
AUBREY GREEN TEA & GINKGO FACIAL CLEANSING LOTION is an invigorating formula that gently dissolves makeup residue, and protects skin with green tea, leaving the complexion radiant.
Keep your skin youthful with LAMAS BEAUTY CHINESE HERB BODY LOTION. Its blend of therapeutic Chinese herbs includes soy, which provides moisture-loss protection, and green tea, which neutralizes free radicals, protecting skin’s texture, firmness, color, and softness.
EARTH SCIENCE ACTIVE AGE DEFENSE HYDRATING DAY CREAM contains Beta-Ginseng Complex, a blend of beta-carotene, ginseng extract and hyaluronic acid that protects skin from premature aging.
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University research suggests that this unique oil helps target the root causes of belly fat by triggering hormones that support insulin sensitivity and blood sugar balance.
SafSlim™ is whipped into a delicious creamy texture that is natural, GMO free, gluten free and sugar free.
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†For best results, use in conjunction with a sound diet and exercise program. Study participants lost an average of 6.3% belly fat.
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11/16/11 1:42 PM
GO GLUTEN FREE | BY MELISSA DIANE SMITH
SOUP'S on!
SPRING, SUMMER, FALL, OR WINTER, SOUPS are both comforting and easy to digest—provided they don’t contain gluten. That’s an essential qualifier for those of us who are gluten sensitive. Until recently, it’s been very difficult to avoid gluten in soups. Gluten itself has been used as an ingredient in broth, but it has also turned up in soups in countless hard-to-detect forms such as hydrolyzed vegetable protein, soy sauce, modified food starch, natural flavors, or seasonings. It also is found in ingredients such as noodles, barley, or flour used for thickening. Fortunately, there are clever ways to work around gluten when you’re making soup at home. And it’s also getting easier to find healthy gluten-free soups at natural food stores and restaurants. Just try these tips for ladling up safe soups for you and your family:
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PORNCHAI MITTONGTARE
This formerly “iffy” food category in the gluten-free world now offers many options
February 2012
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T H E C O M P L E T E L I N E O F S O L GA R N U T R I T I O N A L S U P P L E M E N T S I S AVA I L A B L E AT F I N E H E A LT H F O O D R E TA I L E R S W O R L D W I D E . F O R S TO R E LO C AT I O N S A N D A D D I T I O N A L I N F O R M AT I O N , LO G O N TO W W W. S O LGA R .C OM O R C A L L 1. 8 0 0 . 6 4 5 . 2 2 4 6
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GO GLUTEN FREE | BY MELISSA DIANE SMITH, continued
MAKE SOUP FROM SCRATCH.
It might seem old fashioned, but it’s really not all that difficult when you get the hang of it. Just combine poultry or meat with bones with vegetables, and bring to a boil. Turn heat to low, cover, simmer until done, and cut the meat into pieces. You can also use a slow cooker for this purpose. The beauty of making soup or stew from scratch is that you can customize the dish with any ingredients you like.
AVGOLEMONO SOUP*
SERVES 4 (pictured on page 30)
Here’s a quick, easy version of an authentic Greek soup that’s made creamy with eggs and spiked with lemon. To make the soup a meal all by itself, mix in chopped cooked chicken meat. 4 cups gluten-free chicken broth 1½ –1¾ cups cooked organic short or long grain brown rice pilaf 3 extra-large, organic eggs
¼ cup fresh squeezed lemon juice, plus additional lemon TAKE A SHORTCUT.
If you’re short on time, start with a gluten-free stock such as Shelton’s Organic or Pacific Foods Organic Chicken or Vegetable Broth. Use it in place of water. Add chopped vegetables, herbs, and poultry or meat, and you can prepare hot inviting soup in a jiffy. SUBSTITUTE FOR GLUTEN GRAINS AND PASTA.
In place of wheat noodles in soup, try brown rice noodles. In place of barley, try white or red quinoa, brown rice, or wild rice, each of which adds its own unique flavor. THICKEN CREATIVELY.
Look for natural ways to create slightly creamy soups without wheat flour or milk, another common allergen. Greek avgolemono (recipe at right) uses whisked eggs for creaminess. Other ways to naturally thicken include simmering leeks, potatoes, or white beans in soup and blending the soup before serving. To thicken stew, add arrowroot dissolved in liquid during the last five minutes of cooking, and stir until thick and clear. If you aren’t sensitive to milk products, prepare a cream of vegetable soup by making a roux with organic butter and brown rice flour instead of wheat flour, then slowly whisk in vegetable stock and organic milk or cream, and stir in cooked vegetables. SEEK OUT CERTIFIED GLUTEN-FREE SOUPS.
Look for packaged soups with the Certified Gluten Free seal. Products labeled with the Gluten Free Certification Organization (GFCO) mark, a program of the Gluten Intolerance Group, meet strict standards. Certified glutenfree products that taste like homemade include Kettle Cuisine gluten-free frozen soups, such as Chicken Noodle and Angus Beef Steak Chili with Beans. ENJOY A CUP OF SAFE RESTAURANT SOUP.
In response to consumer demand, restaurants have begun offering gluten-free soups on their gluten-free menus. A few examples: Tuscan Tomato Bisque, now offered at BJ’s Restaurant and Brewhouse locations; Lobster Bisque soup at Fleming’s Steakhouse & Wine Bar; and traditional Egg-Drop soup at P. F. Chang’s China Bistro.
32
juice if desired unrefined sea salt and pepper to taste
1. Bring broth to a boil in large saucepan. Add brown rice, and heat until cooked, stirring occasionally.
2. Whisk eggs in medium mixing bowl until frothy, then whisk in lemon juice until smooth. Slowly drizzle one cup chicken and rice broth into egg-lemon mixture while whisking to combine. Repeat with a second cup of broth.
3. Add egg mixture into chicken soup. Whisk until soup is heated, being careful not to allow the soup to boil. Add salt and pepper and additional lemon juice, if desired. Serve immediately. PER SERVING: 308 CAL; 3 G PROT; 42 G TOTAL FAT (6 G SAT FAT); 20 G CARB; 0 MG CHOL; 243 MG SOD; 2 G FIBER; 1 G SUGARS
* Reprinted from the Going Against the Grain Group, 2011, by Melissa Diane Smith
FRESH PEA SOUP WITH TARRAGON
SERVES 4
Warm or chilled, this bright green soup is bursting with fresh flavor. Tarragon has a rich, slightly anise-y flavor, so a little goes a long way in recipes. Recipe by Fiona Kennedy. 1 Tbs. olive oil 2 medium leeks, white and light green parts thinly sliced (1½ cups) 1 clove garlic, minced (1 tsp.) 2 cups low-sodium vegetable broth 3 cups fresh or thawed frozen peas 1 Tbs. tarragon leaves 3 radishes, thinly sliced
1. Heat oil in saucepan over medium heat. Add leeks, and sauté 7 to 9 minutes, or until soft. Stir in garlic, and cook 1 minute more. Add vegetable broth and 1 cup water, and bring to a simmer. Cook 15 minutes, stir in peas, and cook 1 minute more. Remove from heat, and cool 30 minutes.
2. Purée soup in blender with tarragon leaves until smooth and creamy. Season with salt and pepper. Serve warm or chilled, with sliced radishes on top. PER SERVING: 139 CAL; 6 G PROT; 4 G TOTAL FAT (2 G SAT FAT); 22 G CARB; 8 MG CHOL; 366 MG SOD; 6 G FIBER; 8 G SUGARS
February 2012
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NATURAL GOURMET | BY NEIL ZEVNIK
honey for your HONEY Celebrate Valentine’s Day with recipes that feature nature’s sweetest food—honey
“HONEY, I’M HOME!” That refrain has undoubtedly been heard in domestic dwellings since ancient times. In modern times, it has been immortalized on-screen in sitcoms and tweaked in movies such as Pleasantville. This golden liquid, created and stored by some of the smallest and most industrious members of the natural kingdom, has come to stand for all that is sweet and desirable in the world. As a foodstuff, beauty treatment, medicine, and metaphor, its value is pervasive throughout centuries and cultures.
Honey in History Apiculture, or bee-keeping, has been shown to date back at least to 700 BC, but humankind’s desire for the bee’s precious nectar goes back much further than that—a 10,000-year-old rock painting in Spain depicts two women on a ladder collecting honey from a wild nest. As far back as 2,100 BC, honey was mentioned in the sacred writings of Egypt and India; in the Old Testament, the promised land is described as “the land of milk and honey.” Honey’s reported uses in many cultures were varied and sometimes a little scary. In the Roman Empire, honey was used to pay taxes; in Greece, a bride blessed herself with honey-dipped fingers to ensure amity with her new mother-in-law; and in the Ottoman Empire, the head of Vlad Tepes, the original Dracula, was preserved in a jar of honey! Honey is found as well in the rituals and literature of many religions, including Buddhism and Islam. And mythological rumor has it that Cupid dipped the tips of his “love arrows” in honey before sending them flying toward his unsuspecting but soon-to-beenamored victims.
Healthy Honey The amazing benefits found in honey have less to do with nutritional value and more to do with antioxidant and antimicrobial properties that are unique to this natural sweetener. Honey is not a significant source of vitamins and minerals, but it contains several compounds that are thought to function as antioxidants, including two specific phytonutrients that have been shown to shut down the activity of colon-cancer-causing enzymes. It appears that a strange and wonderful synergy is created by the combination of the nectar from the flowers, enzymes in the bees’ saliva, and propolis or “bee glue,” which produces results greater than the sum of its parts. The first International Symposium of Honey & Human Health in January 2008 presented research that included findings suggesting that large amounts of “friendly bacteria” may account for honey’s therapeutic properties, that honey may improve blood sugar control and insulin sensitivity, and that honey is a more effective cough suppressant for children than the widely used 34
TIP: Honey has an indefinite shelf life, but may become cloudy or crystallized. No problem—just gently heat the jar in a pan of hot water, stir, and it will return to its liquid state. Be careful not to overheat: the sugars may caramelize and alter the flavor and color. medicine dextromethorphan. Important note: honey should never be given to infants under 1 year of age; botulism spores may be present, causing bacterial infections in the intestinal tract. Another traditional use of honey is as a dressing for wounds, and research is now figuring out exactly why it is so incredibly effective—again, a unique combination of ingredients that dry out the wound and provide antibacterial and antiseptic benefits.
February 2012
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1/3/12 11:19 AM
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11/18/11 3:00 PM
NATURAL GOURMET | BY NEIL ZEVNIK, continued
Honey reduces odors, swelling, and scarring; in fact, a recent study in India involving burn patients found that honey was vastly superior to conventional treatments in suppressing infection and speeding healing. And let us not neglect to mention that honey has been used for centuries as a natural, fragrant, and wholly pleasing beauty treatment, due to its humectant qualities and silky feel. It is said that Cleopatra herself owed much of her legendary beauty to a daily infusion of golden honey.
Honey in the Home
ASIAN ROAST SALMON SERVES 2
This simple dinner will be a definite winner for an elegant Valentine’s evening. Serve with a lime wedge, organic brown rice, and a quick asparagus-andmushroom stir-fry.
There are more than 300 unique flavors of honey across the world today, reflecting the wide array of plants from which the bees do their harvesting. So a few general rules, as follows: 1. Always try to find organic, untreated honey; nonorganic beekeepers use chemicals in the hives, and of course if the flowers the bees visit have pesticides on them, then the honey may contain those same pesticides. 2. Color is usually an indication of flavor concentration—the darker the honey, the more robust the flavor. 3. Store in a cool dry place, in an airtight container. There are endless daily uses for honey. It can be used as a sweetener for tea and other beverages, as an accompaniment for breakfast foods and breads, or as an ingredient in entrées and desserts. Let your imagination take you to the proverbial land of milk and honey!
VALENTINE’S RED HEART PHYLLO TART
SERVES 6
This romantic sweet will surely capture your sweetie’s heart!
¼ cup (½ stick) organic unsalted butter
½ cup currant jelly
2 Tbs. low-sodium soy sauce
1 Tbs. buckwheat honey
1 Tbs. orange blossom honey
2 Tbs. sake 1 Tbs. honey
1 Tbs. Mandarin orange syrup (from a small can of Mandarin oranges packed in syrup)
1 qt. organic strawberries, hulled and halved lengthwise
1½ tsp. minced fresh ginger
1 tsp. Cointreau liqueur (optional)
12 oz. raspberries
1 Tbs. minced green onion
1 16 oz. pkg. phyllo dough, defrosted
1 tsp. sesame oil 2 6-oz. wild-caught salmon fillets, skin on
1. Whisk together soy sauce, sake, honey, ginger, green onion, and sesame oil. Place salmon fillets in resealable plastic bag, pour in marinade, and refrigerate at least 30 minutes.
2. Preheat oven to 450°F. Place salmon fillets, skin-side down, on foil-lined baking sheet. Roast 13–17 minutes, depending on thickness of fillets. Slide spatula between salmon and skin. Skin will stick to foil, and salmon will lift away. Serve hot. PER SERVING: 233 CAL; 34 G PROT; 7 G TOTAL FAT (2 G SAT FAT); 5 G CARB; 80 MG CHOL; 351 MG SOD; 0 G FIBER; 4 G SUGARS
36
1. Preheat oven to 375°F. Line large rimmed baking sheet with parchment paper. 2. Combine butter, buckwheat honey, Mandarin orange syrup, and Cointreau; microwave until butter is melted, and stir together. 3. Open stack of phyllo dough, and keep covered with damp tea towel while working to prevent dough from drying out. Lightly brush parchment with butter mixture. Lay two sheets phyllo dough on parchment; brush top sheet with butter mix. Repeat six times until you have 14 layers of phyllo. Brush top layer generously. 4. Cut phyllo stack into heart shape. Remove excess phyllo from baking sheet. Bake 15 minutes, until top is golden and heart puffs up slightly. Remove from oven; press down lightly with spatula to flatten. Let heart cool slightly. (Can be prepared up to this point several hours in advance.) 5. Heat currant jelly and orange blossom honey in saucepan over low heat until liquid. Brush top of tart with some jelly mixture. Place row of strawberry halves around edge of tart, slightly overlapping; place two rows of raspberries inside that, then another row of strawberries. Fill center with raspberries. Lightly brush berries with more jelly to glaze. 6. Heat tart in 300°F oven 10 minutes, or until berries are heated through. Serve warm, with organic whipped cream on the side. PER SERVING: 322 CAL; 4 G PROT; 10 G TOTAL FAT (5 G SAT FAT); 6 G CARB; 18 MG CHOL; 174 MG SOD; 7 G FIBER; 31 G SUGARS
February 2012
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