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January 2012
Fresh Start!
TRASH TOXINS; GAIN ENERGY; & LOSE WEIGHT WITH OUR SIMPLE 3-WEEK CLEANSE
BREATHE EASY THE KEYS TO RESPIRATORY HEALTH
time out the latest antiaging products p. 30
SOOTHING SOLUTIONS NATURAL RELIEF FOR HEARTBURN & INDIGESTION
ON THE GO
QUICK, CONVENIENT CROCK-POT MEALS
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January 2012
FEATURES
20 Cozy Crock-Pot Meals On-the-Go Nutrition: Taking the time to prepare healthful meals can be almost impossible in our hectic world—which makes the quick convenience of a slow cooker all the more appealing.
24 Deep Cleaning Our three-step detox program: Harmful environmental chemicals can cause a multitude of health problems. Here are some simple, safe ways to rid your body of these unwanted toxins and reclaim your good health.
DEPARTMENTS NEWS FLASH 6
RESPIRATORY HEALTH 18
NATURAL BEAUTY 30
The Latest Research: Menopause basics, cancer prevention, and more.
Breathe Easy: Key lung-support nutrients for asthma, allergies, and other conditions that affect breathing.
Fountain of Youth: Forget Botox, plastic surgery, and other risky treatments. With these natural, nourishing, antiaging products, you can look—and feel—great.
SUPPLEMENT ADVISOR 10
Laying a Foundation: The cornerstone supplements for optimum health.
HEALING EDGE 14
WINTER SKIN 28
Burn Out: Natural ways to ease indigestion.
Cold-Weather Radiance: Protect your skin from the elements—naturally.
EXPERT’S CORNER 16 New Year, New Life: Bob Greene, author of The Best Life Diet, promotes lifestyle changes that go beyond just weight loss.
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THE BASICS 19
Sulfur-Rich Nutrients: It doesn’t get the press of calcium or iron, but sulfur is an important mineral for good health.
WEIGHT LOSS 29 Jump Start: Practical, effective ways to shed those extra holiday pounds.
GO GLUTEN FREE 32 Veggie Variety: Has your gluten-free diet turned into a boring culinary routine? These not-so-common vegetables can make for a refreshing change.
NATURAL GOURMET 36 Black Bean Bonanza: Packed with protein and fiber, the versatile black bean can add a healthful twist to almost any meal.
January 2012
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NOURISH YOUR LIFE
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LET TER FROM THE EDITOR
Healthy Choices
Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver
We do it every year when the calendar turns to January: Take stock in our lives and resolve to make a few changes—even as we know that many of these well-intentioned resolutions will fall by the wayside before Groundhog Day. But the choice for good health doesn’t have to be one of them. And that’s our goal at The Healthy Edge—to make your healthy choices just a little bit easier. In our on-the-go world, for instance, eating healthy isn’t always a simple option. We too often resort to fast foods and microwave meals to keep us going. With that in mind, we offer “Cozy Crock Pot Meals” (p. 20) that cook while you’re out, so you can have nutritious fare on the table within minutes of arriving home. Of course, choosing good health goes well beyond the kitchen—something that Bob Greene, the man who helped Oprah Winfrey get into shape and author of The Best Life Diet, knows all about. We hope you’ll appreciate his insights into the healthy lifestyle (“New Year, New Life,” p. 16) as much as we do. Plus, we have the latest on antiaging beauty products (p. 30); simple tips for detoxing (p. 24); natural ways to quiet heartburn (p. 14); and more. We hope you find this information useful as you make your own healthy choices, and all of us at The Healthy Edge wish you and yours a happy, healthy New Year. 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
Director, Retail Development John Potter and Custom Marketing 800-443-4974, ext. 702 jpotter@aimmedia.com National Sales Manager, Retail Rebecca Randolph 800-443-4974, ext. 701 rrandolph@aimmedia.com Business Development Karolyn A. Gazella 800-443-4974, ext. 707 Research Director Kristy Kaus kkaus@aimmedia.com Accounting & Billing Jim Finnegan 800-443-4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310-356-2272 mbrahim@aimmedia.com
Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox
THE HEALTHY EDGE. Vol. 1, No. 12. 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.
January 2012
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Wellness is available in tablets, liquid, capsules and fizz drink wafers.* For more information visit: www.sourcenaturals.com Vitamin Retailer magazine, June 2011.
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Vity Awards #1 Immune Formula
DID YOU KNOW
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?
While carrying out their immune functions, white blood cells generate free radicals, highly reactive molecules that can damage the white blood cells that produce them. Vitamin C, a free radical scavenger, is concentrated in certain white blood cells, providing them with a built-in defense mechanism. ©2011 Source Naturals, Inc.
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NEWSflash B Y VERA TWEED
BASIC REMEDIES for MENOPAUSE
H
ormones work together to maintain balance and optimum function. During the menopausal transition, hormone levels shift, disrupting that balance and causing various symptoms such as hot flashes, mood swings, vaginal dryness, sleep disruption, and mental fogginess. Although not all women experience discomfort, many do. Luckily, there are steps you can take to help rebalance hormones and avoid or reduce symptoms:
• Watch your weight (obese women are more likely to have hot flashes). • Avoid sugar and starch. Instead, eat small meals of lean protein and veggies that keep blood-sugar levels stable. • Exercise regularly. It has a soothing, stress-reducing effect. Additionally, the following natural remedies have been shown to be effective in reducing symptoms: VITAL VITAMINS
B vitamins are key to a healthy metabolism, and vitamin B6 especially promotes sleep and reduces water retention. So make sure that your multivitamin includes 50–100 mg of the Bs. Also check your multi for: 200 mcg of chromium (to keep blood-sugar levels stable), and 1,000 mg vitamin C (to support the adrenal glands). 6
Night sweats can be a side effect of anti-depressants such as Zoloft , Prozac, and Celexa. Ironically, these are often prescribed for menopausal women. BLACK COHOSH
This natural source of estrogen seems to target certain areas of the body, including the brain (reducing hot flashes), bones (lowering risk for osteoporosis), and vagina (reducing dryness). A common dosage is 40–80 mg per day, but check labels for details. ST. JOHN’S WORT
A study published in Obstetrics and Gynecology found that St. John’s wort and black cohosh together worked better than either alone to relieve depression and other menopausal symptoms. Start with 300 mg daily of a standardized extract with 0.3 percent hypericin. (If
you take any prescription medications, check fi rst for possible interactions.) OTHER HELPFUL REMEDIES
Isoflavones, from soy or red clover, are plant sources of estrogen that, unlike black cohosh, affect the whole body. Follow product directions. To improve sleep, try 50 mg of 5-HTP before bed. To reduce tension, try 400–600 mg of magnesium twice daily. If none of these remedies help, consider having your hormone levels tested for individualized treatment. To learn more, visit www.zrtlab.com.
January 2012
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NEWSflash
PIE IN THE SKY ONE-MINUTE CANCER PREVENTION
F
or every hour that you spend sitting, a break to move around—even for just one to two minutes—can significantly reduce your risk of developing cancer, especially breast and colon cancers. Even if you exercise daily, long periods of sitting can raise your risk, according to research presented at an annual conference of the American Institute for Cancer Research. Try these active mini-breaks: At work, walk to a colleague’s office instead of sending an email, or take a walk while having a conversation. Get up and get a glass of water. Walk around while talking on the phone. At work or home, take a stretch break. During TV commercials, do a few squats or push-ups (against the wall if floor push-ups are unrealistic). Mini-breaks don’t replace the need for at least 30 minutes of walking or other moderate exercise each day. But in addition to reducing cancer risk, short breaks reduce stress and declutter your head.
January 23rd is National Pie Day. Celebrate by cooking up a yummy, healthy dessert that uses coconut oil instead of butter. Go to FreeCoconut Recipes.com and search for “pie.”
A BETTER BREW On a crisp winter day, a warm mug of tea may be the ultimate comfort beverage. In fact, research shows its wallop of beneficial antioxidants promotes wellness. Still, improper water temperature, tea-leaf volume, or steeping time can result in a bitter or flavorless drink, cautions Chris Cason, tea sommelier and cofounder of New York’s Tavalon Tea. Here’s Cason’s expert advice on getting it right. —MATTHEW G. KADEY, RD TYPE OF TEA
VOLUME OF TEA LEAVES (tsp. per 8 oz. water)
IDEAL WATER TEMPERATURE (°F)
STEEPING NUMBER TIME OF STEEPS *
White
1.5
180 (steam with no bubbles)
2–3 minutes
2–3
Green
1.5
180 (steam with no bubbles)
2–3 minutes
6
Oolong
1–1.5
190–200 (steam with lazy bubbles)
3 minutes
6
Black
1
212 (rolling boil)
4–5 minutes
1–2
Rooibos/ Yerba Maté
1
212 (rolling boil)
5 minutes
5–6
* Bacteria like wet tea leaves, so Cason recommends you don’t wait too long between infusions—say, about 2 hours.
women’s heart myth busted Contrary to conventional wisdom, menopause does
not dramatically increase risk of heart disease among women. Such risk increases gradually with age and is influenced by lifelong health habits rather than hormonal shifts at midlife. So concluded researchers at the Johns Hopkins University School of Medicine and the University of Alabama at Birmingham, whose findings were published in the British Medical Journal. Their study analyzed health records of 80 million women in the United States and more than 8 million in the United Kingdom, and similar numbers of men in each country.
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Omega Swirl is an all-natural, sugar-free Omega-3 sensation with the taste and texture of a fruit smoothie. Just a delicious spoonful a day, without the oily mess or large capsules, makes it perfect for the whole family. For a Free Sample visit Barleans.com, or email request to swirl@barleans.com Mention Code: BN1111
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SUPPLEMENT ADVISOR | BY JACK CHALLEM
SULFUR-RICH nutrients What do garlic, glutathione, glucosamine, NAC, alpha-lipoic acid, chondroitin, and MSM have in common? Sulfur—a compound that helps the body heal in a variety of ways
Vitamin B1. This sulfurcontaining vitamin helps to drive the Krebs cycle—the biochemical process that breaks down food for energy. A high intake of carbohydrates can increase vitamin B1 requirements. Large supplemental doses of vitamin B1 can lower levels of microalbuminuria (a sign of kidney damage) in people with type 2 diabetes. Try 50–300 mg daily.
SULFUR-CONTAINING nutrients have numerous health benefits, from maintaining healthy joints to boosting the immune system. Sulfur is found in every cell of the body. Many amino acids (protein building blocks), vitamins, and mineral compounds also contain sulfur.
HOW SULFUR WORKS Sulfur’s bioactivity appears to be strongly influenced by the chemicals it’s attached to. A recent article in Nutrition & Metabolism suggested that many people, especially seniors, don’t get enough sulfur from their diets. Sulfur is needed for the normal structure and function of proteins—important because, aside from water, most of the human body consists of protein.
HEALTH BENEFITS Sulfur-rich supplements have diverse benefits, including:
Good food sources of sulfur include egg yolks, cabbage, broccoli, cauliflower, Brussels sprouts, kale, collards, asparagus, onions, and garlic.
Glutathione. This vitaminlike substance and other related compounds, such as glutathione peroxidase, are the most powerful antioxidants made within the body. Glutathione also plays essential roles in breaking down hazardous chemicals. Because glutathione is generally not well absorbed, use N-acetylcysteine or alpha-lipoic acid as precursors. N-acetyl cysteine (NAC). Rich in sulfur, NAC quickly boosts glutathione levels. According to an Italian study of seniors, NAC supplements can block influenza symptoms. Recent research has 10
shown that NAC supplements reduce drug and alcohol cravings, as well as several types of obsessive-compulsive behavior. One study found that NAC supplements eased the symptoms of polycystic ovary syndrome. Try 500–2,000 mg daily. Take NAC and all other amino acids on an empty stomach.
Biotin. This little-known B vitamin plays a fundamental role in regulating genes involved in the metabolism of glucose, amino acids, and fatty acids. Large amounts of biotin can lower triglyceride levels, and a combination of biotin and chromium picolinate can lower blood sugar levels. Try 1,000–5,000 mcg one to two times daily. Be sure to monitor your blood sugar and talk with your doctor about adjusting your medication if your blood sugar goes lower than normal levels.
Alpha-lipoic acid. This vitamin-like antioxidant improves insulin function and relieves nerve pain and numbness in people with type 2 diabetes. Try 300–600 mg one to three times daily. Again, be sure to monitor your blood sugar, which can be lowered by alpha-lipoic acid.
Garlic. Garlic can help lower blood pressure and cholesterol; it also enhances immunity. Prepare garlic by mashing it and letting it sit for 10–15 minutes to allow the sulfur compounds to completely form.
Glucosamine sulfate. More than 40 human studies have found that glucosamine sulfate supplements reduce pain from knee osteoarthritis. Two of the studies, which
January 2012
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SUPPLEMENT ADVISOR | BY JACK CHALLEM, continued PARAGON PLUS CYSTEINE PURE N-ACETYL CYSTEINE assists the body in producing the amino acid glutathione, needed to utilize protein. In addition, NAC helps prevent infection and aids in detox.
were published in major medical journals, reported that glucosamine sulfate supplements actually stimulated the production of new knee cartilage. According to a small study at McGill University in Montreal, the sulfate part of the molecule may be more important than glucosamine, so be sure to use it rather than the HCl form. Try 1,500 mg daily in divided doses.
Chondroitin sulfate. Although the research on chondroitin sulfate is not as strong as the research for glucosamine sulfate, this sulfur-rich compound can also reduce pain from osteoarthritis. The benefits were noticeable in a 2009 article in Arthritis & Rheumatism, as well as in other studies. Chondroitin forms part of the cartilage matrix in joints. Try 1,200 mg daily. Methylsulfonylmethane. Commonly known as MSM, this supplement is 34 percent elemental sulfur. It’s the oral form of dimethyl sulfoxide, also called DMSO. In a study of 50 patients, published in Osteoarthritis and Cartilage, MSM supplements significantly reduced pain and improved physical functioning. Another study reported that a combination of MSM and glucosamine sulfate was far better than the latter alone in reducing pain. Try 1,000–5,000 mg daily, starting with 1,000 mg and increasing your dose by 1,000 mg per day. Take the smallest effective dose possible, as some people experience digestive upset from MSM.
BACKGROUND CHECK Sulfur is the third most abundant mineral in the body after calcium and phosphorus. By sheer quantity, sulfur is more important to health than magnesium, zinc, iron, copper, sodium, iodine—and, for that matter, all vitamins.
JARROW STABILIZED R-ALPHA LIPOIC ACID defends against free radicals and helps the body recycle vitamins C and E. Ideal for diabetics to help stabilize blood sugar.
HEADS UP Why does garlic lower blood pressure? It’s the sulfur. A recent study found that the allicin in garlic gets converted to hydrogen sulfide, which relaxes the blood-vessel cells. WAKUNAGAKYOLIC AGED GARLIC EXTRACT CARDIOVASCULAR FORMULA 100 contains odorless organic aged garlic to help maintain circulatory function and support cardiovascular health.
WHAT YOU SHOULD TAKE Consider taking at least one sulfur-containing supplement. If you’re in generally good health, opt for N-acetylcysteine because of its broad benefits.
Sulfur-rich glucosamine supplements can soothe knee pain associated with arthritis, and they may also be able to help stimulate new cartilage growth.
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NATURAL FACTORS MSM JOINT FORMULA eases painful joints with a combination of MSM, glucosamine, and chondroitin.
January 2012
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HEALING EDGE | BY MICHAEL T. MURRAY, ND
BURN out THE TERM INDIGESTION is often used to describe heartburn as well as feelings of gas or bloating, stomach pains, or fullness in the abdomen. Medical terms used to describe indigestion include functional dyspepsia (FD), gastroesophageal reflux disease (GERD), and non-ulcer dyspepsia (NUD). These are among the most common complaints in North America, and yet several review articles have concluded that “the efficacy of current drugs is limited at best.” The most popular of these drugs are acid blockers, which work by impeding a key digestive process—the secretion of hydrochloric acid (HCl) by the stomach.
Bad Block In the digestive process, stomach acid initiates protein digestion, plus it ionizes other nutrients for enhanced absorption. Without sufficient HCl in the stomach, the pancreas doesn’t get the signal to secrete its digestive enzymes. But stomach acid isn’t just important for digestion. It also helps protect the body from invasion. Stomach secretions can neutralize bacteria, viruses, and molds before they can cause infection. So you can see just how much potential harm acid-blocking drugs can cause.
PARAGON PLUS SUPER-ZYME COMPLEX is an all-in-one complex to support digestion and relieve digestive upsets. It contains enzymes, HCl, and support herbs.
PARAGON PLUS ULCEASE contains a proprietary blend of zinc and L-carnosine to help protect the stomach lining. It’s designed to help lessen indigestion and other digestive complaints.
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A rational approach to indigestion The Natural Approach With chronic indigestion, the rational approach is to focus on aiding digestion rather than blocking the digestive process with antacids. Indigestion can be attributed to a great many causes, including both increased secretion of acid and decreased secretion of acid. Most nutrition-oriented physicians believe that lack of acid—not excess acid—is the true culprit in many cases. The first step is to eliminate common causes of GERD/NUD, including coffee, tomatoes, citrus, chocolate, fried foods, carbonated beverages, tobacco, and alcohol. In many cases, simply eliminating or reducing these irritants will relieve GERD/ NUD. Other tips include decreasing portion sizes, chewing food thoroughly, and not eating within two hours of bedtime. HCl supplementation can produce relief for many. Typically, when heartburn, abdominal bloating and discomfort, and gas occur within 15–30 minutes after eating, a lack of HCl is the cause. If such symptoms occur after 45 minutes, it’s usually a sign of lack of pancreatic enzymes. Keep in mind that pancreatic enzyme secretion is triggered by HCl in the stomach. So taking an HCl supplement can sometimes lead to improved release of pancreatic enzymes. Digestive enzymes, however, are the single most effective treatment for pancreatic insufficiency. I have found the best results with multi-enzymes from vegetarian sources, which have a broader range of activity. Follow label directions for dosage.
NATURAL FACTORS DGL is a fast-acting chewable wafer of deglycyrrhizinated licorice that improves the integrity of the natural mucus lining of the stomach and intestinal wall.
MORE NATURAL WAYS TO EASE
HEARTBURN AND ACID REFLUX There are many promising, yet little-known, natural solutions to heartburn. The following are just a few that may offer help. • TRY A PRODUCT WITH ZINC AND L-CARNOSINE: This particular combination has been shown to protect and soothe the gastric mucosal lining. • CHEW DGL WAFERS: This specific form of licorice has been shown to be highly effective at decreasing acid reflux, heartburn, and even ulcers. • DRINK ALOE VERA JUICE: The juice of the aloe plant has a healing effect on the gastrointestinal tract. • SIP CHAMOMILE TEA AFTER MEALS: It has been shown to help reduce esophageal irritation. • MAKE CHEWABLE PAPAYA ENZYMES YOUR AFTERDINNER “MINT” OF CHOICE: The enzymes in papaya naturally help quell digestive upset. • TRY ELIMINATING GLUTEN FROM YOUR DIET: Some people find that their heartburn and acid reflux disappear after they stop eating gluten.
January 2012
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10/20/11 10:33 AM
EXPERT’S CORNER | BY TRACY RUBERT
new year, NEW LIFE Star trainer and best-selling author Bob Greene shares why weight loss isn’t just about food BOB GREENE WANTS YOU TO LIVE YOUR BEST LIFE. And as an exercise physiologist, certified personal trainer, best-selling author, and the man responsible for getting Oprah Winfrey into shape, Greene can show you how to do it. His best-selling book, The Best Life Diet, has helped more than a million people lose weight since it was first published in 2006. Now revised and updated, the book includes more meal plans and recipes, and more of Greene’s expert advice. Ultimately, Greene’s approach works from the inside out, showing people how to make lifestyle changes that go beyond weight loss alone.
What inspired you to write The Best Life Diet? I’ve been inspired by the men and women that I’ve worked with over the past 27 years who have lost weight and kept it off. They worked hard, they didn’t look for a gimmick that made the process “easy,” and they adopted exercise as an essential part of their day. All these people took a good, hard look at the way they lived their lives and made some profound self-discovery or tough decision that was a key to their long-term success. I know that the process can be a frustrating one, so I wanted to give people as much support as possible.
What are the phases of The Best Life Diet and why do they work? The three phases of The Best Life Diet are Phase 1) adopting a more active lifestyle, reorganizing your eating, and tossing out the six “problem” foods; Phase 2) increasing your level of activity and learning how to internally monitor physical hunger as opposed to emotional hunger; and Phase 3) fine-tuning your food choices and living the healthy life you’ve created for the rest of your life. The phases work because you renovate your life in manageable steps and work with your physiology, not against it.
Why is exercise integral to healthful weight loss? When you look at people who are successful at losing weight and keeping it off, they’re active. Study after study confirms this. Without exercise, you have to eat so carefully that there’s no room to be anything but perfect.
How do you personally stay motivated? I have built-in motivation to stay active and healthy—it’s my livelihood! But honestly, I would still live this way even if it wasn’t my job. I don’t feel as good when I don’t exercise, or when I consume foods that make me feel sluggish and not at my best. What also drives me is the idea of having the best possible life for myself and my family. I’ve found my motivation has only gotten stronger since the birth of my daughter two years ago. I want to be a wonderful example for her.
What is one piece of advice for healthful weight loss that everyone should know? Don’t believe there’s a quick fix, and know that you must work for results, no different than any other area of your life. And in that work and earning your goals, you achieve what’s needed most: self-esteem. 16
Q What is your favorite Q. ssimple weeknight meal? A. A My favorite weeknight meal is i a grilled piece of chicken or fish with two vegetables and a wonderful whole grain such as a brown rice or quinoa. Q. What’s your favorite way to unwind? A. Hiking in a place that has dropdead gorgeous views. Q. How do you start your day? A. I start my day with a cup of black coffee or green tea, plus something healthful and crunchy like a wholegrain cracker with all-natural/organic peanut butter, and reflecting on what I need to do the rest of the day. Then I exercise.
January 2012
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Optimal Respiratory Health
BY SALLY KARLOVITZ, CN supplementing magnesium, it’s a good idea to support it with the minerals calcium and potassium.
BREATH IS THE CENTER OF LIFE. Air allows us to climb mountains, dive deep in the oceans, and run marathons. But when breathing is compromised, it hinders even the simplest activities. COPD, emphysema, asthma, pneumonia, bronchitis, allergies, and complications of cold and flu are some of the common problems that millions of Americans deal with every day, all of which compromise breathing. Of the breathing disorders, asthma is becoming frighteningly common. The Centers for Disease Control estimate that some 34.1 million Americans have asthma. So what can we do to support our lungs? One of the key nutrients in lung support is the mineral magnesium. Magnesium acts as a bronchodilator, preventing bronchial passages from going into spasm. Although magnesium occurs naturally in a variety of foods, such as dark green, leafy vegetables; almonds and cashews; and brown rice and millet, most people don’t get the optimal amount they need. Studies consistently show that if daily magnesium intake is elevated, lung function is improved. In one study, measures of lung capacity increased by about 6 percent during six months of magnesium supple-
N-ACETYL CYSTEINE Promotes heart, immune, and liver health.* Used by the body to make the antioxidant glutathione peroxidase.* Helps protect the body against toxins.* 600 mg
Another nutrient that has shown great benefit for the lungs is N-acetyl cysteine (NAC). NAC is a precursor to the amino acid glutathione. Glutathione is a powerhouse antioxidant (protector of cells) and detoxifier. Studies on NAC show that one of its benefits is to break up and thin lung mucus, improving conditions such as bronchitis, allergies, and flu. When taking NAC, it is important to take extra vitamin C. A Native American herb, osha, is a powerful decongestant and expectorant, beneficial for any upper respiratory condition. Native Americans have widely used this plant for hundreds of years and find it helps dilate the bronchial tubes and lungs and allows the blood to carry more oxygen. It’s also helpful in breaking up mucus.
mentation. In another study, researchers found a direct correlation between a higher intake of vitamin C and magnesium and a lower rate of lung function decline. When
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Finally, using aromatherapy when you have breathing difficulties may be of some benefit. Eucalyptus oil, for example, can stimulate the respiratory system and loosen mucus. It can be used in steam, in a diffuser, or a few drop placed in a carrier oil and rubbed on the chest and neck.
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January 2012
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Back to Basics: Starting a Basic Foundation Program
BY MARY ANN O’DELL, MS,RD
YOU KNOW YOUR DIET isn’t perfect and you want to start taking some basic supplements, but where should you begin? First, it’s important to understand that nutritional supplements work best as part of a well-rounded program for optimum health that includes a healthy diet and exercise
program. For healthy people, basic supplements may help prevent vitamin & mineral deficiencies when diet alone doesn’t always provide necessary nutrients. Here are 3 key supplements for a basic foundation program for overall health. A) DAILY MULTIVITAMIN/MINERAL
ONE™ MULTI-VITAMIN The ultimate one-a-day multivitamin. With extra strength B complex, antioxidants, and chelated minerals. Double action timed-release formula. Fortified with enzymes to enhance nutrient absorption.
AÇAI XTRA™ Potent liquid superfruit blend with açai, blueberry, pomegranate, & red sour cherry. Offers an array of powerful antioxidants.* Supercharged with PureTrace™ trace minerals.
Most nutrition experts agree that taking a multivitamin is an important step for overall health. Taking a full spectrum multiple vitamin & mineral supplement every day is like an insurance policy that your minimum nutritional needs are being met when your diet may be lacking or your stress levels high. B) VITAMIN D Vitamin D is known for its function in bones where it helps promote calcium absorption and improves bone health. Insufficient levels of vitamin D have been associated with cognitive impairment, more rapid weight gain, psoriasis, and increased incidence of depression. Higher vitamin D levels have been associated with reduced risk of colon cancer, diabetes, and even with a reduction in development of multiple sclerosis (MS). While most multivitamins contain vitamin D, they often
BENGAL VITES™ Children’s vegetarian multiple vitamin and mineral. No artificial colors or flavors. With antioxidantrich whole fruit blend. In natural berry flavored tigershaped chewables.
do not contain the level used in most of the positive research that has come out on vitamin D. In addition, research suggests that many people are actually deficient in vitamin D C) ESSENTIAL FATTY ACIDS (EFAs) These “good fats” are necessary for overall health because they are involved in numerous roles in the body. They are the building blocks of cells, a source of energy, and they are involved in the production of prostaglandins, hormone-like substances that regulate many body processes including inflammation response and cardiovascular and immune functions. Deficiencies of EFAs can result in dry eyes, skin disorders, poor memory, and hormonal imbalance.
OMEGA XTRAPLEX™ 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.*
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Cozy Crock-Pot Meals Stay warm this winter with these scrumptious and convenient ideas and recipes
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e live in a world of hurry-up food—drive-throughs and fast food, microwave entrées and instant soups. Quick cooking has its obvious appeal: there’s no preparation time and little mess to clean. All that cumbersome crafting of a fine dish, the pesky smell of a home-cooked meal, the burdensome time involved in bonding with family over dinner? Not necessary. We can eat our dinner out of a box, tray, or paper bag on our laps as we drive home from work or as we shuttle our children between afterschool events. But as we toss the remains of our hurried meal into the trash bin, we have to ask ourselves: Are we missing something? We hardly need list the perils of fast food: studies continue to show a link between fast-food consumption, weight gain, insulin resistance, heart disease, and diabetes risk. Packaged, instant, microwavable foods have similar dangers; they’re higher in sodium and fat than home-cooked meals, low in fiber, and often contain sugar, additives, and preservatives. Home-cooked meals, on the other hand, force us to slow down. They require some attention. As a bonus, we know
BY LISA TURNER
precisely what ingredients were used. But who has time for slowing and knowing? The middle way might just be tucked behind some of the other seldom-used tools in your kitchen cabinets: it’s the slow cooker—and it’s perfect for these harried times. We can have a home-cooked meal ready as soon as we finish our daily dash. Using a slow cooker is also about taste. Slow cooking allows flavors to fully develop, coaxing the natural sugars in vegetables, and incorporating oils and spices into the ingredients. Here’s another plus: many studies show that cooking meats at high temperatures creates heterocyclic amines—carcinogenic chemicals formed from the heating of muscle tissues. Though they’re the antithesis of fast, slow-cooker recipes can be simple and convenient. Brown the vegetables and spices the night before or in the morning, put them in the slow cooker, turn it on, and dinner will be done by the time you get home for the evening. If you’re pressed for time, you can skip the browning step with little sacrifice in flavor.
OCK-POT COOKING SLOW AND EASY: TIPS FOR CR le cuts of meat to cook nearly any food, from simp
k-Pots can be used They’re not just for beefy stews; Croc ic on beans, grains, and of time and gentle heat work its mag tion bina com the And to chocolate cake. slow-cooker magic: for tips le and squash. Here are eight simp sturdy vegetables such as pumpkin tables, and store in tightly sealed make a stew, for example, chop vege 1. Jump-start. The night before you dients in your slow cooker, and ingre morning, combine prepared containers in the refrigerator. In the turn it on. Easy. meats will disrupt cooking times. mushy during cooking, and frozen 2. Skip the frozen foods. They’ll turn Stick to the fresh stuff. g long cooking, and may throw ss fat on meats add off-flavors durin 3. Trim the fat. Poultry skin and exce off cooking times. an appealing color, and slightly y vegetables before cooking adds 4. Brown. Searing meat and sturd caramelizes onions. ly. Root vegetables, winter squash, fastest, so stock your Crock according 5. Layer. Foods on the bottom cook carrots, go toward the top. as bottom; faster-cooking foods, such and large hunks of meat go on the last 30 minutes. the g durin in go od, zucchini, or seafo Fragile ingredients, such as greens, ty, they’ll cook too quickly. foods won’t cook properly; too emp 6. Just right. If the cooker is too full, two-thirds full. Fill it just right, about one-half to ing, and fresh herbs turn and may lose flavor during long cook ow mell 7. Check the seasonings. Spices cooking, or add just before serving. gs during the last 30 minutes of brown. Check spices and seasonin ing. g the last few minutes of cook And always add fresh herbs durin It’s OK to stir two or three times n heat and ensure even cooking. retai to on 8. No peeking. Keep the lid the lid more often than that. during cooking, but avoid removing
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Cozy Crock-Pot Meals cont. SLOW MOROCCAN CHICKEN AND VEGETABLES SERVES 8 (pictured on p. 21)
Great for a cold winter day, here’s an easy, throw-everything-into-the-pot dish. 2 onions, quartered and sliced 3 garlic cloves, minced 1 tsp. ground ginger or fresh grated ginger 2 Tbs. organic extra-virgin olive oil 2½ lbs. boneless skinless organic chicken thighs trimmed of excess fat 3 large organic carrots, diced 2 cups fresh organic green beans, snapped into 2-inch pieces 3 Tbs. organic raisins ½ tsp. unrefined sea salt ¼ tsp. ground pepper ½ tsp. turmeric ½ tsp. ground coriander ½ tsp. cumin (optional) ¼ tsp. ground cinnamon
ROSEMARY-SCENTED CHICKEN AND VEGETABLES
2 (14½ oz.) cans organic diced tomatoes
SERVES 4
2 medium organic zucchini, sliced
1½ cups organic chicken broth
1 (14½ oz.) can organic chickpeas, drained and rinsed
1 cup pearl onions, fresh or frozen and thawed
2 Tbs. chopped fresh organic parsley 3 Tbs. toasted sliced almonds
1 large sweet potato, chopped 4 small bone-in chicken breasts, washed and patted dry 1½ tsp. coarsely ground black pepper, divided
1. Sauté onion, garlic, and ginger in oil, 3–4 minutes,
2 Tbs. olive oil, divided
and transfer to a 5- to 5.5-quart slow cooker.
6 cloves garlic; 4 peeled, 2 minced
2. Brown chicken over medium heat. Add carrots and
1 tsp. sweet paprika 4 large sprigs fresh rosemary, more for garnish
green beans to slow cooker. Place chicken on top of veggies, and add raisins. Combine seasonings in bowl, and sprinkle over chicken and raisins. Add tomatoes, and top with zucchini.
1. Pour broth in slow cooker. Add onions and sweet potato.
3. Cover and cook on high 4–6 hours. Add chickpeas
place chicken breasts flesh-side down, and sear 2–4 minutes.
and parsley 30 minutes before serving. Serve over cooked brown rice or quinoa, and top with almonds.
3. Arrange chicken breasts in slow cooker. Add whole garlic. Cover, and cook on low
4. Ladle into large bowls, and garnish with a generous sprinkle of parsley.
2. Sprinkle chicken breasts with ½ tsp. pepper. Heat 1 Tbs. oil in large, heavy skillet;
3–5 hours, or until meat is cooked through and almost falling off bone. During final 30 minutes of cooking, sprinkle minced garlic, remaining 1 tsp. pepper, and paprika atop chicken breasts; add 4 rosemary sprigs.
PER SERVING: 340 CAL; 34 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 26 G CARB; 118 MG CHOL; 512 MG SOD; 6 G FIBER; 11 G SUGARS
4. Remove chicken from slow cooker, and transfer to platter. Remove bones, and divide
* Reprinted from the Going Against the Grain Group, 2011, by Melissa Diane Smith.
PER SERVING: 397 CAL; 33 G PROT; 21 G TOTAL FAT (5 G SAT FAT); 20 G CARB; 95 MG CHOL; 332 MG SOD; 2 G FIBER; 6 G SUGARS
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chicken among 4 serving plates. Drizzle remaining 1 Tbs. oil over chicken, and garnish with additional rosemary sprigs.
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Can you imagine developing a complex which actually addresses the core reason why we gain weight? Leading scientists have made what we believe may be one of the greatest discoveries of our time. They discovered a unique complex of natural fibers that can have a positive impact on something that affects most people – blood sugar levels. These researchers learned that many overweight individuals suffer from blood sugar levels that rapidly rise and fall throughout the day. When blood sugar drops rapidly, your brain sends out powerful messages to eat resulting in food cravings that are almost impossible to ignore. Why? The brain regulates two primary functions every minute; oxygen and blood sugar. When levels of either drop too quickly, your brain senses danger and reacts. With blood sugar – the brain tells your body that you need to eat.
Why PGX Works Unlike many “diet” products that try to suppress appetite – PGX corrects appetite by addressing one of the core reasons behind unhealthy food cravings; blood sugar levels. PGX is taken with each meal and slows the digestion of food which supports healthy blood sugar levels already within the normal range.* This slowed digestion further helps reduce food cravings by keeping you full for a longer period of time. For more information visit www.pgx.com. Aside from slowing digestion, PGX expands quickly and gently in your stomach when taken with water. This expansion creates more volume in your stomach, which allows you to eat smaller meal portions. The key to effective weight loss is calorie reduction – 500 calories less a day will help you lose 1 pound every week. PGX can help you accomplish your goals by allowing you to eat smaller portions, keeping you full for longer and by reducing unhealthy food cravings.
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• Reduces appetite* • Lowers the glycemic index* • Promotes healthy blood sugar levels already within the normal range* • Great with ALL weight management programs* • Safe, natural and stimulant free
Visit pgx.com for more information or contact the PGX support center: 1-800-895-1470 support@pgx.com
PGX is Safe While many people are looking to lose weight, they do not want to risk their health. PGX is comprised of naturally occurring fibers and has been scientifically shown to be completely safe and stimulant free.
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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. The beneficial effects of PGX will be greatly enhanced by a healthy diet and exercise. , PGX Daily®, PolyGlycopleX®, and the unique two-toned PGX Daily Ultra Matrix Softgel CapsuleTM are trademarks of InovoBiologic Inc.
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RENEW your body, REVIVE your energy, and RESTORE your balance with a safe, effective DETOX PROGRAM
DEEP
“BY 7:30 IN THE EVENING, I WAS ON THE COUCH, EXHAUSTED,”
recalls Lina Fronzo. But that was before a cleansing regimen— under the guidance of Gaetano Morello, ND—and some simple lifestyle changes transformed her life. Now, Lina’s day starts at 5:30 a.m. and sometimes lasts until 11 p.m., although she usually goes to bed a bit earlier. “I don’t slow down for a minute,” she says. That’s not surprising, since her normal day consists of taking care of her teenage son, her husband, and her elderly mother, as well as running a home business. And five times a week, she works out for an hour at a local gym, training with weights and doing a variety of cardio routines, including kickboxing and spinning. “You have to get rid of the toxins in your body to make everything work the way it’s supposed to,” she says. BY VERA TWEED 24
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getting with the program Lina’s path from exhausted to excited included several key steps. In addition to cleansing, she changed her diet— dropping white pasta and rice for brown, and emphasizing fruits, vegetables, fish, and poultry. “We never eat red meat now,” she says. She takes fish oil and other nutrients found in quality multivitamin/multiminerals. She flavors her dishes with a variety of spices instead of salt, and she drinks plenty of water along with the occasional glass of wine. The transformation Lina experienced thanks to her new healthy lifestyle has been visibly noticeable. In addition to regaining a tremendous amount of
After trying a healthy diet and cleansing program, Lina Fronzo regained her energy and dropped four dress sizes. energy, she gradually ll lost l a signifi i ificant amount of body fat and dropped four dress sizes. “All the cellulite I had on the back of my legs has totally disappeared,” she says. “And my skin is unbelievable.” At a recent 25-year school reunion, a former classmate couldn’t believe that Lina hadn’t had cosmetic surgery.
why cleanse? “Average people have between 400 and 700 chemicals that we’ve tested for in their bodies,” says Morello, author of Whole Body Cleansing: Transform Your Health Through Gentle Purification and Eff ective Detoxification. However, he points out, these tests only measure about 1,000 of the more than 85,000 chemicals in use, so the potential contamination is far greater.
whattodo
These are the steps Morello recommends to lower your body burden of toxins. 1. ONGOING: Reduce dietary intake of chemicals by eating organic foods as much as possible, and certainly organic versions of produce with the highest pesticide load (see www.foodnews.org). Get adequate fiber. The National Academy of Sciences recommends 35 grams daily for men and 25 grams daily for women, approximately double the American average. Eat more fruits, vegetables, and whole grains. Good fiber sources include apples and pears (about 4 grams each), berries (about 3–8 grams per cup), whole grains, and legumes (cooked beans range from around 4 grams to more than 7 grams per halfcup). If you eat cereal, choose one with at least 4 grams of fiber per serving. Use non-toxic, environmentally friendly household cleaning agents and laundry soaps, air fresheners, and hair and skin care products. Keep in mind that the skin isn’t a barrier, but rather an organ that absorbs anything you put on it. Filter the air and water in your home. 2. PERIODICALLY: Try this three-week cleansing program, three to four times per year.
WEEK 1 Increase your antioxidant levels by drinking fresh-squeezed fruit and vegetable juices daily and, in addition to your usual supplements, take these: Vitamin C: 1–2 grams daily; cut back if diarrhea occurs. Vitamin E: 400 IU daily. Resveratrol: 300 mg daily. Alpha lipoic acid: 350 mg daily.
WEEKS 2 AND 3 Continue taking extra antioxidants and drinking fresh juices as in Week 1. To release chemical compounds stored in body fat, spend 15 minutes daily in an infrared sauna, or do 30 minutes of daily exercise intense enough to break a sweat. And, to enhance detoxification, take these: NAC (N-acetyl cysteine): 300 mg daily. A special form of the amino acid cysteine, NAC is a precursor of our internal production of glutathione, a key part of our built-in antioxidant defense system. It also helps the liver eliminate toxins. Milk thistle: 300–400 mg daily of the phytosome form, which is absorbed most effectively. Silymarin, a key substance in milk thistle, helps the liver to repair itself and protects it against toxins. Curcumin: 750 mg twice daily. The active ingredient in the Indian spice turmeric, curcumin supports healthy liver function and is used in Ayurvedic and Chinese medicine to treat liver problems. Fiber supplements: Take 5 grams in the morning and another 5 grams in the evening. Protein: Once daily, between meals, get 12–15 grams of protein from whey or vegetarian protein powder (without artificial ingredients) mixed with water. The amino acids in these formulas are easy to assimilate and are used to produce enzymes that are required by the liver to detoxify. Magnesium hydroxide: For constipation, take a laxative that contains magnesium hydroxide. Known as an “osmotic” laxative, it works by drawing water into waste material in the bowel, rather than acting as a stimulant that may cause irritation. A cleansing kit may contain these and other helpful ingredients, and is an alternative source of detoxifying nutrients during Weeks 2 and 3.
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ttoxinteststats
The effects of these toxins on our health aren’t fully understood, he says, but “we can assume that these chemicals aren’t benefiting us in any way.” For example, studies published in journals such as Obesity Reviews and Toxicological Sciences indicate that, because toxins are stored in body fat, they can make weight loss difficult, if not impossible, without a cleansing program. In trials of obese women and men who lost weight, blood levels of common pesticides increased. At the same time, there was a decrease in levels of thyroid hormone (which drives metabolism) and resting metabolic rate (the number of calories a body burns to stay alive). In weight-loss programs, this mechanism causes plateaus and regain of body fat.
the detoxification process The amount of chemicals in a human body at any given time— known as body burden—is determined by two things, says Morello: exposure and the ability to detoxify. Avoiding exposure as much as possible and becoming more efficient at eliminating toxins help to reduce body burden and improve health and vitality. When describing detoxification, Morello uses this analogy: To remove dried paint from your hand, you need turpentine to thin it and a cloth to wipe it off. With toxins, the liver performs a similar two-phase process, and the waste is dumped into bile that takes the toxins into the bowel. There, bile binds with fiber and is eliminated. This process can break down if the liver is overloaded or there isn’t enough fiber to carry out the job. In such cases, bile is recycled in the body. Toxins then enter the bloodstream and are stored in fat. As you get rid of fat cells during weight loss, stored toxins are released. They generate free radicals, which trigger inflammation. Consequently, Morello says, “You need high levels of antioxidants to combat that inflammation as quickly as possible.” An organic diet full of fresh fruits and vegetables will improve the body’s detoxification system. But even then, says Morello, “Once in a while, we need to do something special to eliminate more of those toxins.”
“Once in a while,” says Dr. Gaetano Morello, “we need to do something special to eliminate toxins.”
In the Human Toxome Project o of the non-profit Environmental W Working Group (www.ewg.org), sscientists measure levels of industr trial chemicals—absorbed from fo food, air, water, or various products th that we use daily—in the human b body. In a group of 172 people of aall ages, blood, urine, breast milk, aand umbilical cord blood samples w were tested for 552 industrial substances. Of these, 409 different chemicals were found in the bodies of study participants. The CDC examines blood and urine samples from 2,400 people every two years. Although it does not test for as many chemicals as the Human Toxome Project, the CDC has found around 219 chemicals in the bodies of Americans. The National Human Adipose Tissue Survey (NHATS), a program of the US government, collected and tested approximately 12,000 samples of human fat tissues from cadavers and surgical patients between 1970 and the late 1980s. Among the conclusions: “The NHATS has successfully documented widespread and significant prevalence of pesticide exposures in the general population.”
PRODUCTS
PARAGON PLUS FIBER CLEAN-PLEX promotes regularity with psyllium husk fiber, plus contains cascara sagrada and soothing chamomile and marshmallow root.
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NATURE’S SECRET AÇAI POWER BERRY CLEANSE helps to cleanse with cascara sagrada, and supports antioxidant status with açai and other superfruits.
MICHAEL’S ULTIMATE DETOX & CLEANSE 2-week total-body cleansing system that combines several cleansing herbal extracts in one kit designed to cleanse the bloodstream, intestinal tract, and liver.
PARAGON PLUS CLEAR DETOX is a synergistic detoxifying blend of milk thistle, N-Acetyl Cysteine, and burdock root that is designed to target the liver, kidneys, and blood.
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Radiant Skin During Winter’s Cold
BY SALLY KARLOVITZ, CN
DURING THE WINTER MONTHS, the air can become cold and very dry. This dry air contributes to the drying of our skin and can result in itchy, flaky skin. To nourish your skin throughout the winter months, remember to treat the skin from both the inside and the outside. Here are some suggestions to keep your skin silky, soft, and younger looking throughout the dry winter months:
EXTRA EFFECTIVE WINTERIZERS
Drink plenty of water to flush toxins from the body and to maintain moisture in the skin.
Take antioxidants. Vitamin C supports the formation of collagen, the structural protein that supports the upper layers of the skin. A unique form of vitamin C, ascorbyl palmitate, is an extra effective antioxidant that can be used both internally and externally. Vitamin E is a known antioxidant that helps protect the skin from damage from wind and environmental pollutants. Another antioxidant, alpha-lipoic acid, has been shown not only to protect the skin, but also to diminish fine lines and wrinkles and relieve under-eye puffiness. It can also be used both internally and externally.
Develop a good routine of daily cleansing and moisturizing. Look for soothing moisturizers with aromatherapy and botanical ingredients, which refresh and moisten the skin. For added benefit, look for a moisturizer that includes the wrinkle-fighting ingredients DMAE and alpha-lipoic acid.
Utilize essential fatty acids to help maintain skin moisture. Essential fatty acids (EFAs) are essential for healthy skin, but we cannot manufacture these oils in our bodies and must get them in our diet. Good sources of EFAs include olive oil, flax seed oil, fish oils, and evening primrose seed oil.
A good multivitamin can also provide the foundation for supporting and maintaining vibrant skin. Look for a supplement containing essential nutrients for skin,
Don’t go through another winter with dry, parched skin. Combat dryness naturally and enjoy a radiant healthy glow all winter long.
BACK TO BASICS
DMAE COMPLETE™ SKIN CREAM Ultra moisturizer that helps you defend against damaging free radicals.* Contains DMAE, alpha-lipoic acid, and ascorbyl palmitate. Enriched with 72 trace minerals, vitamins, and aloe vera.
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including zinc, selenium, vitamins A and C, and B vitamins.
SMOOTH AGAIN™
Q&A HELP! It seems like everyone around me at work is sick. What can I do to stay well?
Q:
Keeping a strong, healthy immune system is the best defense against infection. Good food choices, adequate rest, stress management, and a healthy lifestyle give you a better chance to resist infection. Numerous natural substances are also available that help boost your immune system to fight infection.
A:
The herbs echinacea, astragalus, and ligustrum are all good general supporters of immune health. Mushrooms such as maitake, reishi, and shiitake are rich in beta glucans that support deep immune health. Some of the benefits research has found for these mushrooms include antitumor, anticancer, antibacterial, antiviral, and antifungal benefits. And herbs such as goldenseal and garlic also offer antibacterial protection in the body. Don’t wait to get sick, boost your immune system now! In combination with healthy lifestyle choices, stress control, and adequate rest, natural approaches can help you stay well all throughout the cold and flu season.
ALL-WELL™ FORMULA
Elasticity enhancing skin formula.*
Helps support a healthy immune system.*
Blend of alpha-lipoic acid, DMAE, ascorbyl palmitate, and other antioxidants.
An exclusive blend of nutrients, herbs & medicinal mushrooms. With echinacea, astragalus, shiitake mushroom, & more.
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Jump Start Weight Loss NOW THAT THE holidays have passed, it’s time to face the few extra pounds that might have followed you into the New Year. Here are 3 steps to help you get started on the path to healthy weight control. Jump Start with Detox. Once or twice a year, it is a smart idea to consider detoxify-
FIBER CLEAN-PLEX™ Complete fiber, bentonite, & herb complex for intestinal health.* Supplies fiber from psyllium & apple pectin. With cleansing and support herbs, including cascara sagrada, buckthorn, marshmallow root, gentian & more.*
CLEAR™ DETOX SUPPORT Potent detox support formula.* Contains milk thistle, burdock, N-acetyl cysteine, dandelion root, and more.
BY SALLY KARLOVITZ, CN
ing your system by cleansing the colon, liver, and even other areas such as the blood and kidneys. Look for formulas with extra fiber and gentle cleansing herbs. Many people find this helps get rid of some weight that was really waste clinging to the body. Be sure to drink plenty of pure water when you increase your fiber intake. Set A Strong Foundation. Truly healthy and permanent weight loss comes with lifestyle changes. Eat a well-balanced diet, rich in fruits, vegetables, whole grains, nuts, and seeds. Find an exercise program that you enjoy, be it yoga, walking, weight training, or whatever will get you moving. Take a high quality multivitamin as a basic foundation for overall health. Add Natural Weight Control Support. Remember that these nutrients and herbs are not meant to replace lifestyle changes, but they can help weight come off quicker when combined with appropriate diet and exercise. Hoodia is a popular ingredient that may support appetite control, while green tea has been shown to accelerate calorieburning. Finally, L-carnitine is an amino acid that plays a role in fat loss. Its primary function is to convert stored fat into energy. By shuttling more fatty acids into the cell’s mitochondria to be used for energy,
HOODIA COMPLETE™ Natural formula designed to help you meet your health goals.* With high potency hoodia and chromium. Formulated with green tea to support healthy thermogenic activity.*
L-carnitine ensures that less fat gets stored in the body. This makes it a safe and effective ingredient for any weight loss regimen.
L-CARNITINE LIQUID CITRUS FLAVOR Helps maintain overall good health.* Facilitates the transfer of fatty acid groups into the mitochondrial membrane for cellular energy production.* Double strength liquid supplying 1000 mg per tablespoon.
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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL
the natural fountain of YOUTH Try these natural alternatives to invasive antiaging treatments LET’S FACE IT, wrinkles, brown spots, dryness, and sagging skin are unmistakable signs of age. Plastic surgery and treatments such as laser resurfacing and Botox are quick fixes, but they can also pose serious health risks. Natural alternatives, however, can not only improve the look of your skin, they can also improve its health. Among the newest and most effective ingredients in natural antiaging beauty products: retinyl palmitate (vitamin A), green tea, peptides, CoQ10, and hyaluronic acid. Healthy skin has a natural glow. Plump skin cells fit together like the pieces of an intricate puzzle. When skin cells dry out, however, they begin to lift and separate at an angle, giving skin a dull, flaky look that makes it appear older. Nature’s most effective defense against this process is hyaluronic acid. It occurs naturally in the soft tissue and muscle, and its purpose is to hold water inside the skin cells and also to help hold skin cells together. Unfortunately, the body’s supply of hyaluronic acid decreases with age. This depletion is a primary cause of skin aging. So natural skin care products that contain hyaluronic acid can actually help plump up fine lines and wrinkles. Retinyl palmitate, a natural derivative of vitamin A, is a skin smoother that encourages cell renewal and increases collagen. “Retinol is great for turnover of dead skin cells and will help to give a fresh glow to the skin,” says Christine Rodgers, MD, a plastic surgeon and breast cancer survivor who has created her own toxin-free, antioxidant-rich line of skin care products. 30
Free radicals that are generated by ultraviolet light, pollution, smoke, and chemicals attack your skin cells, causing them to deteriorate. Antioxidant and anti-inflammatory green tea has been proven to fight free radical damage. “Green tea is an effective, soothing antioxidant in skin care products,” says Yael Halaas, MD, a New York–based plastic surgeon and creator of a skin care line infused with high doses of green tea. CoQ10 is an essential antioxidant found in every living cell. It serves as the energy source for cellular renewal and smooth, firm skin. As you age, your natural stores of CoQ10 diminish. Skin care products that include CoQ10 help defend against the aging process. Most people laugh and frown up to 15,000 times each day. These movements create skin depressions around the eyes and mouth, on the forehead, and between the eyebrows. Peptides are chains of amino acids that are the building blocks of proteins. They tell nerves and muscles to perform different functions. Specific peptides may also reduce expression lines and wrinkles by disrupting the nerve signals sent to tense muscle, relaxing the muscle and smoothing the skin. “Peptides strengthen the extracellular matrix and promote growth of collagen and elastin without stimulating random cell growth,” says Rodgers. “Antiaging ingredients do work,” she adds, “but they may take six weeks to six months. Products that claim immediate results can give an instantaneous result that lasts for about 20 minutes. It’s better to go with a product that works effectively over time.”
Plump up wrinkles and smooth fine lines with EARTH SCIENCE BETA-GINSENG CELLAGEN RENEWAL SERUM, a super hydrating formula that contains hyaluronic acid and retinyl palmitate.
Reduce wrinkles and expression lines with MYCHELLE NOTOX ANTI-WRINKLE SERUM, which contains five peptides that encourage collagen and elastin production for smoother skin.
Firm skin around the eyes with AUBREY LUMESSENCE REJUVENATING EYE CRÈME, a sheer formula with vitamin A (and other nutrients) that increases the skin’s hydration by 25 percent.
Rescue rough skin with ACURE ULTRAHYDRATING BODY LOTION COCOA BUTTER + COQ10. The antioxidant protection of CoQ10 helps replenish skin’s stores of CoQ10, improving firmness and elasticity.
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GO GLUTEN FREE | BY MELISSA DIANE SMITH
VEGGIE variety Experiment with new vegetables to dig out of your dull diet routine FEEL LIMITED ON your gluten-free diet? If you’re like many Americans, that might be because you’re eating a few familiar vegetables over and over again without considering all the other vegetable options that are available. Expand your thinking to broaden your diet. Start by trying these four “uncommon” veggies. ARTICHOKE. A member of the thistle family that has tough petal-shaped leaves, artichokes may seem intimidating to make and eat, but doing so is worth it. Most people who try them love the flavor, and the vegetable promotes health in many ways. Research shows that artichokes are rich in antioxidants and minerals and they help liver function, improve digestive disorders (including indigestion and irritable bowel syndrome), and can lower blood cholesterol levels. To make artichokes, cut off sharp leaf tips with kitchen scissors, if desired, cut off most of the stem, wash in running water, and drain. Steam them in a steamer basket inside a pot, making
sure to add water to just below the steamer basket base. Steam until a fork inserted into the artichoke bottom goes in easily—about 25–45 minutes, depending on the size of the artichokes. To eat, pull off the petals and dip the white fleshy end into a lemon juice/olive oil/garlic-basil dressing, vinaigrette, or gluten-free garlic mayonnaise. Pull the soft, pulpy bottom portion of the petal through your teeth and discard the rest of the petal. Continue until you have removed all of the petals. Use a knife to scrape out and remove the fuzzy part, then cut the bottom (the artichoke “heart”) into pieces, dip, and eat. ARUGULA. This is an aromatic green with a peppery-mustardy to bitter flavor. Make a salad with arugula alone or add it to mixed greens. Dress with a balsamic vinegar– olive oil or lemon juice–olive oil dressing and, if desired, toss in Roma tomatoes, marinated
VEGETABLE “SPAGHETTI” SERVES 2
This recipe combines little-used leeks with several more familiar vegetables for a delicious gluten-free alternative to pasta. It’s low in carbohydrates, rich in nutrients, and packed with flavor. Reprinted from Going Against the Grain Group by Melissa Diane Smith. 1 large carrot, peeled 1 medium zucchini or yellow summer squash 1 large leek 1 small green, red, yellow, or orange bell pepper 2 Tbs. extra virgin olive oil 4 cloves garlic, slivered or minced (4 tsp.) Shredded basil, chives, or parsley (optional) Prepared gluten-free pasta sauce (optional) Cooked chicken strips (optional)
1. Cut vegetables into very thin (julienne) strips about 4 inches long. Heat oil in large skillet or wok over medium-low heat. Sauté carrots 4–5 minutes. Add remaining vegetables and garlic, and sauté 3–5 minutes, until vegetables are al dente. Season with salt and pepper, and top with fresh herbs, gluten-free pasta sauce, and cooked chicken strips, if using. PER SERVING: 213 CAL; 3 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 20 G CARB; 0 MG CHOL; 332 MG SOD; 4 G FIBER; 7 G SUGARS
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GO GLUTEN FREE | BY MELISSA DIANE SMITH, continued
artichoke hearts, fresh mozzarella or goat cheese, gluten-free pancetta, or glazed walnuts. You can also add arugula sautéed in olive oil to gluten-free pasta. BOK CHOY. A type of cabbage with dark green leaves and white stalks that resemble celery, bok choy is a natural to use in stir-fries. Slice the stalks like celery and chop the leaves into pieces. Stir-fry the pieces of stalk and other vegetables in macadamia nut oil for a few minutes. Add minced garlic and ginger, if desired, then stir-fry the dark green leaves for about 45 seconds. Add a few drops of toasted sesame oil and Bragg Liquid Aminos—a gluten-free soy sauce substitute—at the end. If you’re new to bok choy, start with baby bok choy, which is more tender and easier to work with. LEEK. This member of the onion family looks like an oversized scallion and has a delicate, milder taste. Cut leeks into ¼-inch slices and simmer in soups, or sauté in olive oil or butter until they are soft but not brown. Cooked leeks can be puréed in a blender to make nondairy “creamy” soups and sauces. They go especially well in mashed potatoes or potato soups.
HARVEST VEGETABLE MEDLEY SERVES 8 Roasting vegetables with whole garlic cloves makes this dish extra-flavorful. For a leftover treat, spread veggies on bread, top with cheese, and broil. Reprinted from Vegetarian Times, November 2007. 1 lb. small Brussels sprouts, trimmed
1. Adjust oven rack to lowest position. Preheat oven to
1 butternut squash, cut into chunks
450°F. Bring saucepan of water to a boil. Add Brussels sprouts, and cook 3 minutes, or until bright green. Drain, rinse under cold water, then pat dry.
1 head cauliflower, separated into 2-inch florets 1 lb. fingerling potatoes, halved 4 medium leeks, white parts only, trimmed and quartered lengthwise ½ lb. baby carrots, trimmed ½ lb. baby parsnips, peeled and trimmed 24 cloves garlic, peeled and halved (2 heads), plus 3 garlic cloves, minced (1 Tbs.), divided 4 Tbs. olive oil, divided 1 Tbs. chopped fresh sage, plus 24 leaves, divided 1 Tbs. chopped fresh rosemary 2 small red bell peppers, quartered
2. Toss squash, cauliflower, potatoes, leeks, carrots, parsnips, garlic cloves, 3 Tbs. olive oil, chopped sage, sage leaves, and rosemary in large roasting pan. Season with salt and pepper, and spread into single layer. Roast 25 minutes, tossing vegetables twice. Add bell peppers, Brussels sprouts, minced garlic, and remaining 1 Tbs. oil. Roast 15 minutes more, or until vegetables are browned on edges and tender. PER SERVING: 245 CAL; 7 G PROT; 7.5 G TOTAL FAT (1 G SAT FAT); 42 G CARBS; 0 MG CHOL; 354 MG SOD; 10 G FIBER; 9 G SUGARS
HODGSON MILL GLUTEN FREE H A ALL-NATURAL BROWN RICE PASTAS These delicious an and versatile pastas are a great way to get more whole grains gluten-free diet. Not only are they free of gluten, wheat, dairy, and into your gluten-f eggs, they’re also made with golden milled flaxseed, which is rich in important eggs omega-3 essential fatty acids. All Hodgson Mill pastas are produced in a strictly maintained gluten-free facility and are tested using the ELISA Gluten Assay test to ensure the highest quality. As a bonus, each variety has a gluten-free recipe printed on the back of the box—the Creamy Macaroni Bake recipe is a healthful, yet decadent example. Choose from five varieties: Elbow, Penne, Spaghetti, or Linguine.
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NATURAL GOURMET | BY NEIL ZEVNIK
BLACK BEAN bonanza Whether in soups or stews, sautéed or roasted, we love this versatile food
BLACK MAGIC, BLACKHAWK, DOMINO, Nighthawk, and Valentine…. No, it’s not a roster of code names for the next G.I. Joe movie or the names on the door of a trendy legal firm. These are just a few of the varieties of the nutritional powerhouse that is black beans, a staple of South and Central American cuisines for more than 7,000 years. Feijoada in Brazil; platillo moros y cristianos in Cuba; pabellon criollo in Venezuela— these national dishes would be unrecognizable without the shiny, black, turtle bean. Known as the “poor man’s meat,” black beans offer a dense, delicious, and inexpensive alternative to animal flesh. Combined with a complementary grain, such as rice or corn, black beans provide a low-calorie protein source that is essentially fat-free and loaded with a wide range of nutrients. In Chinese medicine, the black bean is known as a “warming” element that tonifies the kidneys, nourishes the yin, and strengthens the blood. The intersection of those effects with Western medicine is easily seen: the magnesium in black beans improves the flow of blood and oxygen throughout the entire body, and a generous dose of polyphenols helps prevent the oxidation of cholesterol, thereby warding off atherosclerosis. But that’s only the beginning of the benefits to be derived from this lowly legume. The black bean has the highest concentration of cancerfighting antioxidant compounds of any bean—10 times that found in an equivalent amount of oranges. Its heart-healthy aspects are numerous: its high fiber content aids in preventing heart disease (and also helps avoid digestive disorders); and significant amounts of folate and magnesium guard against heart attacks. The black bean’s soluble fiber helps stabilize blood sugar levels, which is especially helpful to those with diabetes, hypoglycemia, or insulin resistance. And in addition to those slow-burning complex carbohydrates, a generous dose of iron provides a further increase in energy levels. Throw in the trace minerals molybdenum and manganese, and you can see that these tiny beans are a huge storehouse of essential nutrients.
Bringing Home the Bean Black beans are available dried or already cooked and canned; there is little nutritional difference between the two. Canned, organic, low-sodium beans are convenient, though it’s cheaper to start with dried. If you go with dried, you’ll need time to prepare them. First, lay out the beans and remove any shriveled beans and bits of debris. Next, rinse them thoroughly under cold running water. They then need to be soaked before cooking. You can either cover the beans with 2 inches of water in a large pot and refrigerate overnight; or bring the water-covered beans to a boil, boil them for 3 minutes, and let stand 2–3 hours. Rinse thoroughly. Cover again with water, bring to a boil, reduce heat, and simmer 1½ to 2 hours, until beans are tender but not losing their skins. If you’re using canned, just rinse thoroughly and they’re ready to use—so much easier! 36
BLACK BEAN SOUP SERVES 8 This hearty soup makes a perfect first course, or a satisfying luncheon all on its own. 1 small brown onion, peeled and chopped
½ cup fresh orange juice
–32 cup diced celery
1 Tbs. finely grated orange zest
2 Tbs. olive oil
1 cup finely diced carrot, lightly steamed to just past crisp
3 cloves fresh garlic, minced (1 Tbs.) 1 tsp. ground cumin 5 cups cooked black beans, divided 1 bay leaf
4 cups organic chicken broth
½ cup cilantro leaves ½ tsp. minced jalapeño chile 1 tsp. fresh lemon juice
½ cup organic low-fat sour cream
1. Cook onion and celery in oil in large heavy-bottomed saucepan over medium heat until softened, about 5 minutes. Add garlic and cumin, and cook 1–2 minutes more.
2. Add 4 cups black beans, bay leaf, orange juice, and broth; bring to a boil, reduce heat, and simmer 15 minutes.
3. Remove from heat, remove bay leaf, add orange zest, and purée in batches in blender or food processor.
4. Return blended soup to pot, add remaining 1 cup black beans and carrot. Bring to a simmer, and keep warm until serving.
5. Purée cilantro leaves, jalapeño, and lemon juice in food processor or blender; add sour cream, and briefly process to blend. (This can be made in advance and refrigerated for several hours.)
6. Divide soup among 8 shallow bowls, garnish each with 1 Tbs. cilantro-sour cream mixture, and serve. PER SERVING: 222 CAL; 11 G PROT; 5 G TOTAL FAT (1 G SAT FAT); 33 G CARB; 5 MG CHOL; 569 MG SOD; 11 G FIBER; 4 G SUGARS
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