Akins healthy edge july 2013 by HFAI

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July 2013

healthy 12 SHORTCUTS!

ARE YOU GETTING ENOUGH VITAMIN D? Find out on p. 14

a dozen small steps that can make a big impact on your health

ALL EARS SUCCULENT SUMMER CORN RECIPES

BEAT PMS NATURAL REMEDIES THAT WORK

PROTEIN PROS WHEY, SOY, & MORE

SUPER SCENTS

plus

THE HEALING POWER OF AROMATHERAPY

NATURE’S HEALTHIEST FATS

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AVOCADOS

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Pursuit of Cleanliness

Foaming Hand Soap & Liquid Soap Tough on grit and grime. Refreshing lemongrass scent uplifts the mind and relieves stress. Free of artiﬁcial colors, fragrances, and preservatives. Also available in a 16 oz. reﬁll size.

Wholesome Cravings

Erba Vita

4Slim Weight Less Fats Supports healthy fat metabolism.* Promotes the increase of fat oxidation.* Utilizes fat for energy when combined with a low-calorie diet and regular exercise.*

Protein Snack Cake Mixes

100% whole grain gluten free cake mixes supplying 13 grams of protein per serving. Banana Chocolate Chip tastes like rich banana bread. Caramel Apple has rich ﬂavor with real apples.

Zion Health

Adama Minerals White Coconut Shampoo & Conditioner Moisture intense formula Conditioner, enhances hair vibrancy, balances scalp pH and repairs dry ends.* Shine intense formula Shampoo, hydrates chemically treated hair and enhances hair vibrancy, while strengthening hair density.*

Sonoma Syrup Co.

Candied Fig & Vanilla Cheese Drizzler

A sweet condiment to drizzle over mild, delicate, or aged goat cheese to elevate to new ﬂavor heights. Handcrafted in small batches in the United States. All natural.

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Wonder Curl

Curl Control Hair Care Get Set Hair Jelly smooths, soothes, and controls frizz without stiﬀness. Loaded with Pro-Vitamin B5 to strengthen your hair. With aloe vera to promote growth and revitalize hair.* Get Slick Hair Smoothie contains castor oil to protect hair and prevent hair loss.* Keeps your hair looking soft, shiny, and strong.

Artisana

Organic Superfood Nut Butter Portable raw organic cashew butter with antioxidant power.* Goji & Milk Thistle Nut butter may help support vision and liver health.* Berry Antioxidant Nut Butter is a low glycemic spread loaded with antioxidants.*

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Vitamin B-12

Lifeseasons

Healthy Aging Boost your body’s ability to combat oxidative stress. This unique and potent antioxidant complex helps ﬁght free radical damage and inhibit the natural aging process.* Formulated with resveratrol, R-lipoic acid, hyaluronic acid, astaxanthin and acai.

Organic Traditions

Kapikacchu Powder Rejuvenating tonic powder.* Also known as mucuna pruriens, Kapikacchu has been traditionally used as a nutritive tonic for daily cleansing and support.* Mucuna has been studied for its naturally occurring L-Dopa content. Use in smoothies & energy drinks. Gluten free.

Terravita

Jujube Fruit 450 mg

Vitamin B12 is an essential vitamin needed for normal red blood cell formation, formation of DNA, and for neurological and healthy nerve function. Because of the body’s need and dependence on this vitamin, it is important to maintain a good level of B12 in the body. Deficiency of the vitamin can lead to symptoms similar to other conditions, such as chronic fatigue, Parkinson’s and Alzheimer’s disease, which is why B12 deficiency is often overlooked. Vegans, older people, people with stomach or intestinal disorders, such as Celiac disease or Crohn’s disease, and those who have had weight loss surgery, are more at risk for B12 deficiency. And according to Sally Pacholok, author of Could it be B12? An Epidemic of Misdiagnoses, people over forty are at an elevated risk for dangerous B12 deficiency, and people over sixty have up to a 40 percent chance of having dangerously low B12 levels. With the need for this vitamin in the body, and its use for nerve and energy function, it’s a good idea to make sure it is taken on a daily basis. Vitamin B12 is often available as cyanocobalamin, a form that the body readily converts to the active forms methylcobalamin and 5-deoxyadenosylcobalamin. Supplements may also contain methylcobalamin and other forms of vitamin B12.

Highly nutritious Chinese dates that have been used medicinally for thousands of years. Naturally rich in vitamin C, minerals and amino acids. May support healthy mood and help reduce stress.* Whole herb capsules.

Triple B-12 Dots TM

New York Naturals

Spirulina Granola Crunch

Granola made with greens, not grains. Not baked or fried. All natural, no trans fats or salt.

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t Supplies 3 forms of vitamin B12 for greater absorption and even release. t 1000 mcg per sublingual tablet.

5/30/13 2:21 PM

July 2013

features 18 12 Healthy Shortcuts We all want to live healthier lives, but there are only so many hours in the day. And making wholesale lifestyle changes isn’t all that easy. With that in mind, we’ve compiled a dozen easy ways to do good-foryou things.

22 All Ears When it comes to outdoor barbecues, nothing fits the bill like a side of delicious, fresh, golden corn. And with these easy-yet-innovative recipes, you can make this seasonal staple a highlight of meals all summer long.

departments NEWS FLASH

SUPPLEMENT ADVISOR

Alpha-Lipoic Acid. This versatile antioxidant can help control blood sugar and aid weight loss.

HERBAL ADVISOR

Garlic: Magic, Myth, or Fact? Science confirms that garlic is great for fighting off germs and boosting heart health.

EXPERT’S CORNER

The Vitamin D Dilemma. Deficiencies of this key vitamin are more common than you think.

PROTEIN POWER

Whey or soy, what’s right for you?

Get your body back into balance and relieve stress with these helpful herbs.

4TH OF JULY SUPERFOODS

The best and most healthful red, white, and blue superfoods.

NATURAL BEAUTY

Flower Power. Improve your mood and increase your energy with aromatherapy.

GLUTEN FREE

Radical Health. The important role that plant-based antioxidants play in a healthy lifestyle.

Natural relief from PMS symptoms.

ADAPT WITH ADAPTOGENS

The Latest Research. Spotlight on amino acid chelates, celery for blood pressure, and more.

HEALING EDGE

WOMEN’S HEALTH: PART 3

Cooking with Almonds. For gluten-free baking, almond flour and almond meal can’t be beat.

NATURAL GOURMET

Super Sunflowers. This tiny seed boasts a host of health benefits.

FAVORITE THINGS

Avocados. A dose of healthy fats in every bite.

July 2013

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5/30/13 2:24 PM

INTRODUCING COMFORT ZONE FROM SOLGAR.

Now, “feel better” about the foods you eat... worry less about the foods you enjoy.* Want to enjoy your food in peace? Comfort Zone may help you do just that. Its 11 high-activity enzymes and balanced herbal blend help support your body’s natural digestive process.* So you can turn what you eat into what you need… helping break down proteins, carbohydrates, and fats—even those foods you may ﬁnd hard to digest.* So help make peace with your digestion. Just one Comfort Zone capsule with every meal can make a real difference in your relationship with food.* When you’re serious about your health... It’s Solg ar. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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4/23/13 11:58 AM

letter from the editor

sensible shortcuts Editorial Director Nicole Brechka

The Fourth of July is one of our great celebrations, a day when we gather to commemorate the founding of our country with family, friends, and— most importantly—food. From succulent barbecue to scrumptious homemade ice cream, the 4th is packed with the flavors of America. But can this annual overindulgence really fit in with a healthy lifestyle? Sure it can. For some easy ideas, just check out this issue’s slate of great food stories. Our delicious corn dishes (p. 22), for instance, can make this seasonal staple a healthy hit at any picnic. Then we shine the spotlight on sunflower seeds (p. 30) and avocados (p. 32), two great ingredients that can add a healthful burst of flavor to summer recipes. And we take a look at almond flour and almond meal (p. 28), two excellent gluten-free substitutes for making crumbles, crisps, and other tasty baked treats. It all comes down to just a few simple tweaks—almond flour instead of white flour in your pie crust, avocado instead of mayonnaise on a sandwich—to add a little boost of health to traditional favorites. And that’s the theme of our cover story: “12 Healthy Shortcuts” (p. 18). In it, we offer a dozen tips for making your everyday routine just a little bit healthier. Nothing dramatic. Nothing painful. Just simple ways to do more good-for-you things. And that’s something we can all celebrate. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed

Production Director Cynthia Lyons Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 800.443.4974, ext. 703; Fax: 317.536.3708

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Jim Finnegan 800.443.4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox

THE HEALTHY EDGE. Vol. 3, No.6. 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.

July 2013

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4/23/13 11:52 AM

newsflash HOT INGREDIENT OF THE MONTH:

Albion Amino Acid Chelates Every cell in the human body requires minerals to function, but we don’t always absorb minerals very well because they’re inorganic and our bodies have to break them down—a process called “chelation” (pronounced “key-layshen”). Albion brand amino acid chelates are absorbed more effectively because they’ve already gone through a chelation process and are attached to an amino acid (a building block of protein). Albion minerals are found in many supplement brands. On ingredient labels, look for “Albion” or “amino acid chelate” next to the name of a mineral, or a reference to the Albion process.

By Vera Tweed

no more

MIDNIGHT SNACKS To curb late-night snacking, eat big meals early in the day, say researchers at Oregon Health & Science University. And don’t stay up late, because doing so is likely to trigger hunger and rob you of sleep—both of which contribute to weight gain.

Mothers to March for GMO Labeling

Mothers concerned about the issue of genetically modified foods will join Independence Day parades across the country on July 4th as part of the Moms Across America March, the brainchild of Zen Honeycutt. A mother of three, Honeycutt created the woman-powered event to raise awareness about genetically modified organisms (GMOs), offer GMO-free alternatives, and further the call for GMO labeling laws. Robyn O’Brien, author of The Unhealthy Truth, and Pamm Larry, founder of LabelGMOs.org, are key supporters of the event. A mom-oriented approach can be highly influential, organizers say, because of the incredible purchasing power mothers have. “Moms buy 85 percent of the food,” Honeycutt says. “If we don’t buy it, they can’t sell it.” For more information, or to find a march near you, visit MomsAcrossAmerica.com. —Melissa Diane Smith

CELERY LOWERS BLOOD PRESSURE A celery extract significantly lowered blood pressure in a study of 30 hypertensive people that was published in Natural Medicine Journal. Participants took 150 mg daily of a standardized celery seed extract, which is available in a variety of supplements. Results were observed after 3–6 weeks of supplementation.

July 2013

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5/31/13 8:58 AM

New Discovery Promotes Bone Density Four Clinical Studies Back Bone Health Discovery. At Source Naturals®, our nutritional scientists follow important advances in supplements—especially those with strong science and carefully designed studies. One recent milk based discovery stood out. In 4 well-controlled clinical studies, scientists found that MBP®, a special sliver of protein found in milk, acts as a powerful catalyst for healthy bone density advances in women of various ages. MBP® is the key ingredient in Source Naturals MBP® Bone Renew™.

Powerful Support. Small Pill. MBP® comes in a small capsule taken once daily. It’s highly purified, concentrated, and with only trace amounts of lactose, is suitable for most lactose intolerant people. MBP®’s power comes from its ability to enhance our bodies’ natural bone renewing cycle. (You can see how the cycle works in the illustration below.) MBP® increases the activity of our bone building cells. Unlike calcium alone, which our bodies may not use for bone building, MBP® makes bones receptive to calcium for bone building. The result is healthy net bone formation from a well-balanced bone building cycle.

Better Bones. Better Life. Strong, healthy bones give us the mobility and the means to enjoy life. Our bodies reach peak bone mass as early as age 30, so it’s never too early to start caring for them with a healthy diet, weight bearing exercise, and the right supplements. Whether you get calcium from your diet or supplements, Source Naturals MBP® Bone Renew can help you build strong, healthy bones for life.*

Our bones work to renew themselves every day. As our bones breakdown through wear and fatigue, bone dissolving cells (osteoclasts) clean out the worn areas to make them ready for repair. Bone building cells (osteoblasts) use calcium and collagen as brick and mortar to rebuild our bones, completing our natural bone renewing cycle. Feeding these important cells with nutrients can help you have strong, healthy bones. Learn more at mbp-bone-renew.com. MBP® is a U.S. registered trademark of MEGMILK SNOW BRAND Co., Ltd. and is protected under multiple U.S. patents. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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supplement advisor

By Jack Challem

alpha-lipoic acid This versatile antioxidant can help boost energy, lower blood sugar, spur weight loss, and more

HE BASICS: Alpha lipoic acid is a potent antioxidant that plays numerous roles in biology and health. It’s especially essential to the body’s production of energy. Lipoic acid supplements can reduce some of the signs of type 2 diabetes and nerve disease. It has also been used to treat liver diseases, such as hepatitis and Amanita mushroom poisoning. ALIAS: Alpha lipoic acid is also known as lipoic acid and thioctic acid. It consists of equal portions of two molecules, known to biochemists as R and S isomers. Most of alpha lipoic acid’s functions and beneﬁts appear to derive from the R form. HOW ALA WORKS: Alpha lipoic acid functions as a cofactor in glycolysis and the Krebs cycle, cellular processes that break down food molecules to produce energy. It also functions as an antioxidant, and helps the body to recycle vitamins C and E, and glutathione. HEALTH BENEFITS: Antioxidant. Lester Packer, PhD, of the University of Southern California, calls alpha lipoic acid the “universal antioxidant” because of its myriad activities. The body converts some alpha lipoic acid to dihydrolipoic acid, an even more potent antioxidant. Alpha lipoic acid also serves as a precursor to glutathione, the most powerful antioxidant made by the body.

LIFESEASONS DIABET-X This highquality Blood Sugar Support formula combines alpha lipoic acid with chromium, cinnamon, and other blood sugar regulators.

Diabetes. Numerous studies have shown that alpha lipoic acid supplements improve insulin function and may also lower blood sugar levels. Considerable research has shown that it improves nerve pain and numbness related to diabetes. Some researchers have studied the potential benefits of alpha lipoic acid for other nerve disorders, such as sciatic pain. Liver disease. Burton Berkson, MD, PhD, director of the Integrative Medical Center in Las Cruces, NM, was one of the pioneers in using alpha lipoic acid to treat Amanita mushroom poisoning. The mushroom damages the liver and blocks the liver’s production of glutathione, leading to death. Given soon enough, either orally or intravenously, alpha lipoic acid restores the liver’s glutathione levels and promotes recovery. Burning Mouth Syndrome. Some 1.3 million Americans suffer from burning mouth syndrome. Alpha lipoic acid supplements can reduce symptoms of this painful condition. In one study, researchers followed 42 women and 18 men with burning mouth syndrome. The patients were given either 200 mg of alpha lipoic acid or placebos three times daily for two months. Nearly all of the patients on alpha lipoic acid showed improvement compared to placebo, and 75 percent benefited substantially, with some experiencing complete recovery. Weight Loss. Alpha lipoic acid has potential benefits in appetite control and weight loss, according to animal and human studies. In a

AKIN’S & CHAMBERLIN’S LIPOIC ACID MP Each vegetarian capsule contains a mega potency 300 mg of pure crystalline alpha lipoic acid.

four-week study of 360 obese men and women, those who took 1,800 mg of lipoic acid (a very large amount) lost more weight than those who took placebos. GLEANINGS: A combination of alpha lipoic acid and acetyl-L-carnitine can lead to greater physical energy and mental sharpness, according to studies. Both nutrients are involved in how cells break down food to make energy. HEADS UP: Most of the alpha lipoic acid on the market comes from either Europe (Germany and Italy) or China. The European product tends to be of higher quality. WHAT SHOULD YOU TAKE: As an antioxidant, take 50 mg of alpha lipoic acid daily. For prediabetes, try 100 mg with each meal. For type 2 diabetes and nerve problems, take 200 mg with each meal. You can reduce the dosages by taking pure R-lipoic acid, but it is more expensive than alpha lipoic acid.

KAL BLOOD SUGAR DEFENSE Provides nutritive support for healthy blood glucose levels. Includes alpha lipoic acid, cinnamon and N-actyl-L-Carnitine.

July 2013

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6/6/13 9:21 AM

Kyolic 109 is a unique formula designed to support healthy blood pressure levels ™ ® and overall heart health with proven ingredients: Kyolic Aged Garlic Extract , ® Nattokinase and the relaxation amino acid L-theanine (Suntheanine ).* With over 700 scientific studies, Kyolic is the most researched garlic supplement on the market. Clinical studies have shown that Aged Garlic Extract supports healthy blood pressure and circulation, reduces oxidative stress, and promotes overall cardiovascular health.* Nattokinase is a potent enzyme from a traditional Japanese food called Natto. Studies show that Nattokinase can help maintain healthy blood flow, circulation and blood vessel function.* Suntheanine is a patented brand of L-theanine, an amino acid found naturally in green tea. Several studies have shown that Suntheanine reduces stress, promotes mental calmness & encourages relaxation.

Take Kyolic 109 everyday to support healthy blood pressure, reduce stress, and promote an alert state of relaxation.*

Visit www.Kyolic.com to learn more

Available at all fine health food stores. For more information, talk to one of our nutritionists on staff at 1-800-421-2998 and mention this ad for a FREE SAMPLE! Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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4/23/13 11:58 AM

herbal advisor

By Steven Rosenblatt, MD, PhD

garlic: myth, magic, or fact? Modern science confirms many of this ancient herb’s healing properties

ome of garlic’s reputed powers—such as its ability to ward off vampires and evil spirits—aren’t exactly supported by clinical trials. But this pungent herb’s healing prowess has stood the tests of time and science. In supplements, different constituents of garlic may be formulated for specific situations.

Aged Garlic Extract for the Heart More than 650 studies have shown that a proprietary Aged Garlic Extract (AGE) produces benefits for the heart. These include reversing plaque build-up in arteries, a key goal of most therapies to prevent or treat heart disease. Cardiologist Matthew Budoff, MD, an associate professor of medicine at the University of California, Los Angeles School of Medicine, uses sophisticated scanning technology to detect early stages of arterial plaque, years or even decades before it blocks an artery or causes a heart attack. And he has studied AGE. “In my own research conducted at UCLA, I found that, without treatment, the amount of calcification (sometimes called plaque) in the arteries of a person with elevated cholesterol can increase by 40 percent in one year,” says Budoff. “Yet, when my team and I gave patients 1,200 mg of aged garlic extract a day, they slowed the growth of their plaque by 66 percent in one year.” People in the study, published in the Journal of Nutrition, were all taking statins for elevated cholesterol, and AGE was tested against a placebo. Neither statins nor placebo slowed the increase of plaque. At the University of Adelaide in Australia, AGE was compared to a placebo among a group of people who, despite taking bloodpressure medication, still had high blood pressure. Those who took 960 mg of AGE 10

for 12 weeks lowered their blood pressure to a degree that reduces risk for heart disease by more than 20 percent. In the study, published in Maturitas, those taking a placebo experienced no improvement. “Scientists believe garlic has an antihypertensive effect on the human body because it stimulates the production of naturally occurring chemicals in the body, such as nitric oxide and hydrogen sulfide,” says Budoff, “which relax blood vessels and ease blood flow.” And, he says, “Aged garlic extract lowers blood pressure by improving the elasticity of arteries, reduces blood clotting, and drops cholesterol and triglycerides [dangerous blood fats that can lead to a heart attack].” Early stages of arterial plaque and high blood pressure don’t necessarily have any telltale symptoms, and many people are unaware that they have these conditions. “I think aged garlic extract should be taken right alongside your multivitamins every day. It’s that important,” says Budoff. “It could save your life.”

Fighting Resistant Bugs Before antibiotics were invented, garlic was used to treat infectious diseases. When raw (not aged) garlic is crushed, chopped, or chewed, it releases allicin, a substance that fights bacteria, fungi, and inflammation. However, when we eat garlic, most of the allicin is destroyed by stomach acid. Some garlic supplements are made with a special coating, often described as “enteric,” that enables the allicin in garlic to fight bugs internally without being destroyed by stomach acid. There is some evidence that this type of garlic may reduce precancerous lesions in the digestive system. It also helps to control overgrowth of candida (a type of fungus or yeast), harmful bacteria, and inflammation

in the digestive system. While doing this, it doesn’t damage beneficial bacteria. For more targeted antibacterial effects, some supplements contain a proprietary concentrated, or “stabilized” form of allicin known as Allisure, in capsules, liquids, and creams for topical use. In studies, Allisure has been tested as a treatment for serious infections that resist antibiotic treatment. Research published in the European Journal for Nutraceutical Research, shows that Allisure, in a skin cream or liquid, successfully treated serious wounds that were infected with drug-resistant bacteria. And people suffering from Lyme disease have experienced relief after taking oral supplements containing Allisure. WAKUNAGA KYOLIC AGED GARLIC EXTRACT FORMULA 108 TOTAL HEART HEALTH features the aged garlic extract used in Budoff’s research, as well as other heart-healthy nutrients, including L-arginine and folic acid.

AKIN’S & CHAMBERLIN’S GARLIC HA is an odor-free garlic supplement that contains 5,000 mcg of allicin, the potent, antibacterial compound in fresh garlic.

ALLIMAX contains the Allisure garlic that supplies 100 percent allicin for a potent, easy-to-take garlic supplement.

July 2013

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6/3/13 12:26 PM

Relax and Recharge The relaxing Anti-Stress Drink

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4/23/13 11:56 AM

healing edge

By Michael T. Murray, ND

radical health The importance of plant-based antioxidants

he terms “antioxidants” and “free radicals” have become pretty common in recent years. Loosely deﬁned, a free radical is a molecule that can bind to and damage a part of the body. Free radical or “oxidative” damage is what makes us age. Free radicals have also been shown to be responsible for the onset of many diseases including the two biggest killers of Americans— heart disease and cancer. Antioxidants are compounds that help prevent this free radical damage. Antioxidant nutrients, such as beta-carotene, selenium, vitamin E, and vitamin C, have been shown to help protect against conditions that have been linked to free radicals—basically all chronic degenerative diseases.

Different Actions Based on extensive data, it appears that a combination of antioxidants provides greater protection than large dosages of any single antioxidant. The reason being is that nutrient antioxidants generally have a very narrow range of activity against a single type of free radical. That’s why there are as many different types of antioxidants as there are musical instruments. The body uses these antioxidants in conjunction to create a symphony. And an optimal performance requires plant-based antioxidants, which work together with nutrient antioxidants to fill out the orchestra. To insure that you’re getting complete antioxidant protection, start with a diet rich in plant foods and a quality multivitamin/ multimineral. Then add some form of plant-based antioxidant, among the most useful of which are flavonoid-rich extracts. Flavonoids are plant pigments that are more potent and effective against a broader range of free radicals than antioxidant nutrients. Besides lending color to fruits and flowers, flavonoids are responsible for many of their medicinal properties. Flavonoids are sometimes called “nature’s biological response modifiers” because of their anti-inflammatory, anti-allergy, antiviral, and anticancer properties.

Targeted Therapy Because certain flavonoids tend to concentrate in specific tissues or cells, it’s possible to take flavonoids that target specific health conditions. Among these are proanthocyanidins, especially those that are bound to other proanthocyanidins referred to as procyanidolic oligomers (PCOs) or oligomeric proanthocyanidins (OPCs). These molecules are found in high concentrations in grape seed and pine bark. Studies have shown that taking PCOs for six weeks at dosages of 150–300 mg improves the blood’s total antioxidant capacity and oxygen radical absorbance capacity (ORAC) score.

I recommend either grape seed extract or pine bark extract for most people under the age of 50. Grape seed and/or pine bark extracts have also shown significant benefits for the following health conditions: Asthma Atherosclerosis, hypertension, and type 2 diabetes Attention deficit disorder Male infertility Osteoarthritis Varicose veins, capillary fragility, and venous insufficiency Visual function, retinopathy, and macular degeneration For people over age 50, ginkgo biloba is another option. If you have a family history of cancer, however, the best choice is green tea extract.

MEMBRELL JOINTHEALTH PLUS ANTIOXIDANTS This unique formula combines the joint-protecting power of NEM with the antioxidant punch of boswellia, turmeric, grape seed, and pine bark.

AKIN’S & CHAMBERLIN’S PROTECTA-PLEX ANTIOXIDANT A combination of science-supported age-defying and phytonutrient-rich ingredients for skin, heart, and cellular health.

PARAGON PLUS GRAPE SEED EXTRACT Featuring 100 mg grape seed extract, which supports skin and vascular health with powerful antioxidant protection.

July 2013

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6/3/13 12:27 PM

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4/23/13 11:56 AM

expert’s corner

By Emily A. Kane, ND, LAc

the vitamin D dilemma Make sure you’re getting enough of this important nutrient

For years, experts have told us to avoid sunlight, but now I’m hearing that this leads to deficiencies in vitamin D. What should I do? —Catherine H., Sausalito, Calif.

ur ancestors spent most of their time outdoors—hunting, ﬁ shing, foraging, and later farming—in sunny environments. Today, we tend to stay inside, and when we do venture out, we cover up. Even when we sit on a beach, we slather ourselves with sunscreen. That lack of sun exposure means that our bodies synthesize less vitamin D than our distant ancestors did, a condition that’s led to widespread vitamin D deﬁciencies in modern humans.

Serious Need If you want to know how much our bodies crave D, just take a look at how hard they work to replenish it. People who are extremely deficient in vitamin D (less than 12 ng/mL) respond rapidly to sun exposure, and their serum levels rise extremely quickly. People who are marginally deficient (30–50 ng/mL) achieve optimal levels (50–80 ng/mL) more slowly. This is evidence that we need to maintain a minimal level to be fit. One exception to this rapid repletion is the obese. It’s very difficult to get obese people “up to speed” with vitamin D, because, as a fat-soluble vitamin, it “hides” in fatty tissues. In order to build up enough, some people require very high-dose supplementation— 20,000 or more IU daily as prescribed by a doctor. While that seems like a lot, it’s sometimes necessary for repletion, which is important because this vitamin plays many crucial roles in the body.

Copious Benefits It has become common knowledge that vitamin D is very important for bone density—equally, if not more so, than calcium. But research also shows that vitamin D3 can help slow the progress of various autoimmune diseases, including multiple sclerosis. There’s also evidence that lupus outcomes are improved with adequate serum vitamin D levels. Additionally, vitamin D has been shown to improve asthma, especially in patients who don’t do well with inhalers. It can also improve arthritis, and it’s been noted to improve mood. Possibly the most interesting tidbit about vitamin D, however, is its eﬀect on telomeres—the protective caps on the ends of our chromosomes. Every time a cell replicates, and the DNA divides, a little bit of the telomere tip is lost, leading inexorably to aging. 14

But studies have shown that vitamin D can help lengthen telomeres, thus slowing the aging process by helping extend telomere life.

Supplement Strategies Maintaining optimum vitamin D levels, then, is key to good health and long life. But that’s not always easy. In addition to lack of sun exposure, modern humans also tend to be vitamin D deficient because we also don’t consume enough in our diets. In fact, the best natural sources of vitamin D are foods that many of us don’t eat at all—fish livers and other organ meats. Plus, our culture tends to be extremely fat phobic, which means we consciously avoid some chances to obtain this fat-based vitamin. Today, even most conventional physicians are tuned into the problem, so ask your doctor to check your vitamin D levels and find out where you stand. If you need to supplement, cholecalciferol, or vitamin D3, is what you want. Don’t be fooled into taking the vegetable form—D2, also known as ergocalciferol—which is far more expensive and doesn’t work as well. For optimal absorption, always take your vitamin D with fat— a spoonful of full-fat yogurt, or anything containing eggs, meat, or olive oil, for instance.

July 2013

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6/3/13 12:28 PM

Calm Yourself. Naturally.

Feel more relaxed and stay productive with CalmAidÂŽ, the new advanced lavender oil supplement clinically proven to help you reduce feelings of tension & stress.* Once daily softgel t Easy to swallow t Non-habit forming Non-drowsy t Safe for daily use t Use any time of day Now available at ďŹ ner health & nutrition stores

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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4/23/13 11:54 AM

Protein Power PROTEIN IS AN ESSENTIAL building block in the body with many functions. Protein acts in these ways in the body: • Makes up enzymes and hormones • Aids in brain function and vision • Composes and repairs muscle and bone tissue • Helps fight infections and heal wounds • Acts as a source of energy in the body

There are several food sources of protein including milk, beef, chicken, fish, soy, eggs, and nuts. Protein powders are often favored because they’re concentrated and

Non-GMO Organic Soy Protein Powder Supports bone, cardiovascular, & menopausal health.* Vegan plantbased protein powder. Naturally flavored.

BY MARY ANN O’DELL, MS, RD can be used as a base for a nutritional shake for anyone eating on the run. So which form of protein powder is best—soy? whey? Ultimately, it’s a matter of personal choice. Here are some things to consider when choosing a protein powder. Soy—Soy protein is well-known as a heart healthy food. It has been shown to help control cholesterol, and recent research found that soy protein may reduce inflammatory compounds in the body that can affect blood vessel health. For women, soy is often chosen due to its natural content of phytoestrogens, plant-based compounds that act as weak estrogen in the body. Whey—Whey protein is often chosen by body builders and those on a diet. Whey is naturally high in branched chain amino acids, which make up ⅓ of muscle protein, and it plays an important role in muscular function. It’s also low glycemic, making it great for people trying to control their weight. Whey is also a good option for those recovering from illness or surgery since it’s easy to digest and rich in immune compounds.

Opti-Whey™ Protein

Q&A Q:

I am concerned about getting spider veins and varicose veins in my legs. Is there anything I can do to help prevent this from happening? Nature does provide numerous nutrients and botanicals that support vein health. The nutritional approach to vein health includes consistent exercise and consuming a diet rich in vitamin C and flavonoids. Vitamin C is very important as it supports connective tissues of the body, such as veins and capillaries. Studies show that flavonoids, such as those found in citrus fruits, berries, and cocoa, protect the inner lining of blood vessels.

Some common herbs that support veins include horse chestnut and butcher’s broom. Horse chestnut has a long history of use in Europe, and scientific studies have verified its use for improving circulation and reducing swelling in the legs. Butcher’s broom is widely used for improving circulation in the lower extremities and for its antiinflammatory effect.

Vein Plex™ with Horse Chestnut

Supports muscle development & repair.*

Promotes healthy vascular tone & integrity.*

Provides antioxidant protection.*

Potent herbal complex.

Micro-filtered & ion-exchanged whey protein with no added sugar.

With butcher’s broom & horse chestnut.

Vanilla & Chocolate.

July 2013

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5/30/13 2:38 PM

WOMEN’S HEALTH SERIES:

Natural Relief for PMS Complaints It’s estimated that at least 80 percent of women will experience some symptoms of premenstrual syndrome (PMS). Symptoms can include anxiety, irritability, mood swings, weight gain, water retention, cramps, and breast tenderness. Everything just seems out of balance! The natural approach to PMS helps support overall balance in the female system while providing essential nutrients.

DIET Dietary changes can help alleviate common symptoms of PMS. Eliminate caffeine, even in small amounts, as it can worsen symptoms, especially breast tenderness. Drink plenty of pure water, and eat foods high in complex carbohydrates and low in fat.

BY SALLY KARLOVITZ, CN

balance. Essential fatty acids from evening primrose oil have been a popular part of a treatment plan for PMS due to their support of hormonal balance. Studies have shown improved symptoms with use of GLA fatty acids from evening primrose oil. Don’t spend another month dealing with the uncomfortable symptoms of PMS. Take the natural approach to make your monthly experience with PMS a little easier, smoother, and more comfortable.

NUTRIENTS All women should take a good daily multivitamin to ensure they are getting essential nutrients on a daily basis. During PMS, females need increased amounts of B vitamins and magnesium. B6, as part of a balanced B-complex, may play a key role in production of serotonin, a neurotransmitter that has a calming effect in the body. B6 also acts as a mild diuretic. Magnesium is the mineral that controls muscle contractions and can be extremely helpful at alleviating menstrual cramps.

HERBS Specific herbs may help balance the female system and reduce some of the uncomfortable symptoms. Dong quai and chaste tree berry have a long history of use for female complaints. Chaste tree berry has been shown to increase the amount of progesterone in proportion to estrogen, helping to establish hormonal

True Evening Primrose Oil™ 500 mg Plays a major role in maintaining heart, skin, and nerve health.* Provides GLA essential fatty acids. Cold pressed and hexane free.

FemEqual™ Cycle Support rt

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May help maintain proper cardiovascular health.* Combines 3 forms of magnesium for easy digestion & absorption.*

The Healthy Edge

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12 HEALTHY

Every day, you’re faced with dozens of directives from doctors, health experts, and well-meaning family members: exercise 30 minutes a day, eat fish twice a week, floss every night. But it’s just not possible to do everything perfectly. You can’t cut corners on some things, such as quitting smoking or giving up trans fats, but other health mandates offer wiggle room for sane shortcuts. Want real-life advice for healthy living? Here are a dozen easier ways to do good-forBY LISA TURNER you things:

SHORTCUTS REAL-WORLD ADVICE FOR LIVING THE HEALTHIEST LIFE POSSIBLE— EASY TIPS YOU’LL LOVE!

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Eat a balanced, healthy breakfast. Ideally, you’d like to

have protein, complex carbs, and healthy fat, with about a third of your daily caloric intake. Studies show that people who eat regular breakfasts maintain their weight and have a lower risk of diabetes. SANE SHORTCUTS: Breakfast bars are a tempting shortcut, but many of them have too much sugar, too many calories, not enough ﬁber, and very little protein. Read labels carefully. Other ideas: Keep a supply of boiled eggs in the refrigerator for quick breakfasts. Combine whey protein, milk of your choice, and fruit in a blender the night before, so all you have to do in the morning is grab it and go. Spread almond butter on a whole-grain toaster waﬄe. Try an apple with a few cubes of cheese or a packet of salmon.

Boost cardiovascular health with daily activity. About

30 minutes of vigorous activity every day—or even most days—can improve cardiovascular health, reduce LDL cholesterol, and normalize weight. SANE SHORTCUTS: If a 30-minute run seems out of your reach, break it up into shorter bursts of intense activity—anything that gets your heart beating faster. Park several blocks away from your oﬃce and sprint to work. Use a bike for transportation whenever distance and weather allow. Stow a jump rope in your car, oﬃce drawer, briefcase, or backpack, and jump rope on your lunch hour. Take the stairs instead of the elevator.

Get at least 8 hours of sleep.

Less than that, and you’ll increase your risk of high blood pressure and weight gain; other studies show skimping on sleep is linked to a lowered immune system. SANE SHORTCUTS: Make sure your bedroom is the ideal sleep environment—quiet, dark, comfortable—and

follow good sleep hygiene: avoid caﬀeine in the late afternoon, don’t watch scary movies, and follow a calming pre-bed ritual. Other ideas: Take an afternoon siesta. One study showed that nappers can lower their risk of heart disease, so grab a 20-minute snooze after lunch or work. Try NADH: Just 20 mg can boost both your mental alertness and concentration, and also help you perform better on mental tasks when you’re sleep deprived.

Eat 5–9 servings of fruits and vegetables each day.

They’re rich in ﬁber and diseasepreventive antioxidants, and they help protect you from heart disease, cancer, Alzheimer’s disease, diabetes, and many other illnesses. SANE SHORTCUTS: Eating fresh, seasonal, organic produce is always the ideal, but that’s a tall order for many Americans. Other options: Stock your freezer with a variety of frozen vegetables, which are perfect for quick side dishes. Purée a handful of baby spinach leaves, frozen blackberries, and half an avocado into smoothies. Buy bags of precut vegetables and add to chopped romaine lettuce for fast salads. Keep cucumber slices, strips of red peppers, and celery and carrot sticks in the fridge for snacks.

Eat fish twice a week. Fatty varieties—such as salmon, sardines, and tuna—are rich in omega-3s that protect against heart disease, Alzheimer’s, and inflammation. SANE SHORTCUTS: Flaxseed, walnuts, and a few other plant foods are also rich in omega-3 fats, but in a form that must be converted by the body, so they’re not your best source. Fishy ideas: Swap salmon for white fish or shrimp in many recipes. Sardines are less expensive than salmon and lower in toxins than tuna. Swap boneless, skinless sardine for tuna in salads.

Take omega-3 supplements that contain both DHA and EPA, and look for brands that also include vitamin E, rosemary, or another antioxidant to keep them fresh.

Always wear sunscreen.

One recent study found that using sunscreen on a daily basis reduced the risk of melanoma, the most dangerous kind of skin cancer. SANE SHORTCUTS: The idea is to reduce cancer risk and protect against aging and skin damage. But wearing sunscreen inhibits the skin’s production of vitamin D, and the American Medical Association recommends 10 minutes of direct sun exposure several times a week. Some ideas: Use a foundation or moisturizer with built-in sunscreen. Carry a lightweight jacket, wear a big-brimmed hat, and seek out shade whenever possible. Choose safe sunscreens by avoiding toxic ingredients. The Environmental Working Group has a list of the best choices. Drink green tea. It contains antioxidants that protect against damaging ultraviolet rays.

Eat 20–35 grams of ﬁber daily. Soluble and insoluble

fiber are linked with a decreased risk of diabetes, heart disease, and obesity. SANE SHORTCUTS: Don’t count on grains. Calorie-for-calorie, beans, vegetables, and even some fruits are better bets. Easy ways to get more fiber: Eat more beans. Most contain half of your daily fiber needs. Serve broccoli spears with a dipping sauce as a great alternative to salads. You’ll get 6 grams of fiber—and only 50 calories— per cup. Top salads with a cup of raspberries, for 9 grams of fiber and only 68 calories. Take a daily dose of ground psyllium fiber to promote regularity, or add ground flax to salad dressings and smoothies. The Healthy Edge

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12 HEALTHY SHORTCUTS

Brush after every meal, and ﬂoss daily. Besides

preventing cavities, good oral hygiene protects against disease. In one study, people with periodontal disease were almost twice as likely to have heart disease. SANE SHORTCUTS: Brush after every meal when you’re eating at home, and tote a toothbrush when you’re out. If brushing is out of the question: Use a toothpick to dislodge food particles, and rinse with water. Chew xylitol gum after meals. It increases saliva production to wash away bits of food, and xylitol protects against cavities. Make ﬂossing easier with individual ﬂossers. Or invest in an electric toothbrush with sonic waves to blast plaque.

Lift weights. Pumping iron encourages bone density and lowers body fat, which increases metabolism and lowers heart disease risk. SANE SHORTCUTS: Get a personal trainer to show you the ropes. Even one session will give you the tools and know-how to stick to a regular regimen. If you can’t lift weights at the gym: Practice squats, lunges, or pushups. They use your body weight as the resistance. Invest in a set of graduated weights, and lift for 15 minutes most days of the week. Any exercise that requires your body to work against gravity also boosts bone. Follow a bone-healthy diet, which includes calcium, magnesium, vitamin D, and other nutrients.

Meditate. A number of studies show that a daily meditation practice lowers blood pressure and reduces stress. SANE SHORTCUTS: The idea behind meditation is to calm the nervous system, slow your heart rate, and lower stress. Close your eyes, listen to your breath, and repeat the word “calm” or “relax.” If spending 30 minutes cross-legged on a cushion is unthinkable: Get comfortable (you don’t have to sit on the ﬂoor). Choose a chair that keeps your spine erect, but isn’t so comfortable that you’ll doze oﬀ. Start with short—no more than 10 minutes—sessions to establish the habit. If your mornings are rushed, try meditating at lunch or right before bed. Do mini meditations throughout the day. Set an alarm for 2-hour intervals, and check in for 2 minutes with your breathing. Close your eyes and do deep-breathing exercises for 10 minutes to temporarily refresh your mind.

Stay hydrated. Try to

drink at least eight glasses of water per day. It helps maintain blood pressure, promotes bowel regularity, and may prevent heart disease. SANE SHORTCUTS: Eight-a-day has long been the standard recommendation, but it depends on your size, level of activity, and overall diet (coﬀee, for example, acts as a diuretic, increasing your body’s need for water). How to hydrate: Drink a glass of water each time you go to the bathroom. Keep a jug or pitcher of water on your desk. People drink more if it’s convenient. Drink from a straw. You’ll automatically drink more.

Wash your hands.

Studies show that frequent hand washing is one of the best ways to prevent colds and ﬂu. SANE SHORTCUTS: Wash your hands as soon as possible after you return from the grocery store, bank, work, or other highly traﬃcked public places. If you can’t wash: Use a hand sanitizer gel or wipe. To avoid chemicals and prevent dry, chapped hands, choose natural sanitizers with antibacterial essential oils and aloe vera. Avoid touching your eyes or nose. Delicate membranes in both can transfer pathogens into the body. Strengthen your immune system with probiotics, vitamin D, and herbs such as ashwagandha. 20

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TOTAL BODY TUNE-UP Feel like you need an overhaul? Here’s a quick guide to targeted supplements for every system in your body.

for your brain:

for digestion:

PHOSPHATIDYLSERINE: This phosphorus-containing fat is

PROBIOTICS: Have long been used for digestive issues. They’re

essential to cell-membrane health, particularly in brain cells. Dosages of 300 mg daily have been shown to improve memory.

especially good if you’ve been on antibiotics, as they repopulate the gut with beneficial bacteria. Follow label instructions.

ACETYL-L-CARNITINE: Taking 2 grams daily led to improvement in mental fatigue and sharper thinking in a study of 66 centenarians.

DIGESTIVE ENZYMES: They break down proteins that, if left undigested, can cause inflammation in the body. They may also break down infectious bacteria in the gut. Dosages range from 5 mg to 100 mg.

for your eyes: ZEAXANTHIN: Has been shown to reduce the risk of cataracts and age-related macular degeneration, and it may help protect eyes from oxidative damage and UV rays. Try a combination formula with lutein and follow dosage instructions. OMEGA-3s: Reduced the risk of age-related blindness by more

than 30 percent in a study of more than 1,800 people Take 3 grams daily.

for your heart: CoQ10/Ubiquinol: CoQ10 can significantly improve systolic and

diastolic blood pressures, and even eliminate the need for some antihypertensive drugs. A daily dose of 300 mg is recommended. Ubiquinol is considered to be the most highly absorbable form of CoQ10. RIBOSE: Has benefits for angina, heart attack, and heart failure.

Patients with congestive heart failure who took 5 grams of ribose daily for three weeks developed more efficient heartpumping action, improved stamina, and overall quality of life, while no improvement was seen in a placebo group. Take 1,000–2,000 mg daily.

PARAGON PLUS GSM FLEX Support joint and connective tissue health with this smart blend of nutrients, including glucosamine and MSM.

AKIN’S & CHAMBERLIN’S OMEGA XTRA-PLEX These softgels provide a balanced blend of essential fatty acids from fish oil, flax oil and borage oil.

for bones and joints: GLUCOSAMINE SULFATE: May treat the root cause of osteoarthri-

tis by helping the body manufacture and rebuild joint cartilage. Numerous studies have shown a clear benefit. Dosage is 1,500 mg daily. It must be taken for at least 8 weeks before benefits become apparent. VITAMIN K: Prevents bone loss by helping with calcium utiliza-

tion and is necessary for maintaining healthy bone. Look for it in combination products, along with MSM to protect cartilage and bones.

for overall energy: GREEN FOODS: Spirulina, chlorella, and other algaes and grasses known as green foods, are super-concentrated sources of nutrition—including omega-3s, fiber, and trace minerals—that can give you incredible energy. Green foods powders can easily be mixed into beverages and smoothies. Follow label instructions. RHODIOLA: Rhodiola rosea is an herbal adaptogen that combats

physical and mental fatigue and stress. Take 500 mg twice daily.

DIVINE HEALTH FIBER FORMULA Great tasting, easily dissolvable fiber to support colon function and eliminate toxins. Formulated with psyllium, oat bran and other fibers.

VIBRANT HEALTH GREEN VIBRANCE This total green formula supplies a host of nutrients and beneficial phytochemicals from cereal grasses, algae and herbs.

AKIN’S & CHAMBERLIN’S PHYTO DESIGN ENZYME COMPLEX Featuring plant-derived enzymes, this formula helps support thorough digestion and soothes the stomach with support herbs.

The Healthy Edge

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WHEN BUYING FRESH CORN, LOOK FOR THE FOLLOWING: • Husks that are tightly bound and light green • Plentiful, fresh-looking silks • Plump kernels in tightly packed rows

Corn-Quinoa Salad

SERVES 8

If your corn is very fresh and tender, you can skip the blanching step in this recipe; just stir the raw kernels into the salad. SALAD 1 cup quinoa, rinsed and drained ½ tsp. salt 1½ cups fresh or frozen corn kernels (from 2 ears) 1½ cups cherry or grape tomatoes, halved 1 cup finely chopped red cabbage 1 cup diced cucumber

Among food activists, corn has become a four-letter word, thanks to its link to genetically modified organisms (GMOs), monocropping, and high-fructose corn syrup. “That’s why it’s important to divide corn into two distinct categories: sweet corn and field corn,” says Tom Philpott, a writer for Mother Jones, and cofounder of Maverick Farms in Valle Crucis, N.C. “Field corn gets fed to animals and becomes high-fructose corn syrup or ethanol, and 85 percent of field corn in this country is GMO,” he says. Although genetically modified sweet corn is sold in many conventional chain stores, delicious ears of the non-GMO, organic variety are readily available at farmers markets and natural products stores. Philpott also recommends seeking out open-pollinated and heirloom corn varieties for their old-fashioned “true corn” flavor—which works perfectly in these deliciously simple recipes.

Fresh corn is the gold standard for summer recipes

By Elliott Prag and Mary Margaret Chappell

1. TO MAKE SALAD: Bring quinoa, salt, and 1½ cups water to a boil in saucepan. Reduce heat to mediumlow, cover, and simmer 20 minutes, or until water is absorbed. Set aside, covered, 10 minutes. 2. Bring 2 cups water to a boil in separate saucepan. Add corn, and cook 1 minute. Drain, and rinse under cold water. Drain again. Stir together corn, tomatoes, cabbage, cucumber, and quinoa in bowl. 3. TO MAKE DRESSING: Combine all ingredients in blender until smooth. Mix into Salad. PER SERVING: 255 CAL; 4 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 27 G CARB; 0 MG CHOL; 492 MG SOD; 3 G FIBER; 8 G SUGARS

Photos both pages: Beatriz da costa

ALL EARS

DRESSING ½ cup olive oil ¼ cup fresh lemon juice 3 Tbs. maple syrup 1 Tbs. Dijon mustard 1 tsp. salt

Corn-Quinoa Salad

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Southwestern Corn Pudding

SERVES 8

Corn pudding is an old-fashioned side dish can replace rice or potatoes in a summer meal. 1 4 4 1 ¼ 1 1

cup gluten-free breadcrumbs cups fresh corn kernels large eggs cup low-fat sour cream cup chopped cilantro small jalapeño chile, minced (2 Tbs.) tsp. salt

1. Preheat oven to 350°F. Coat 8 ½-cup ramekins or custard cups or 8-inchsquare baking dish with cooking spray, and dust with breadcrumbs. Southwestern Corn Pudding

2. Pulse 3 cups corn kernels in food processor until pulpy. Transfer to bowl, and stir in remaining 1 cup kernels. 3. Whisk together eggs, sour cream, cilantro, jalapeño, and salt in separate bowl. Stir corn into egg mixture. Transfer to prepared ramekins, and bake 30–40 minutes, or until top is golden. PER SERVING: 188 CAL; 8 G PROT; 6 G TOTAL FAT (2 G SAT FAT); 27 G CARB; 111 MG CHOL; 456 MG SOD; 2 G FIBER; 8 G SUGARS

Grilled Sweet Corn with Chipotle-Lime Butter SERVES 8

Sweet Corn Ice Cream

SERVES 4

A squirt of fresh lime juice makes these quesadillas taste even better.

The Chipotle-Lime Butter will keep for up to one week in the fridge.

This Thai-inspired dish plays up the sweet side of corn.

Zucchini and Corn Quesadillas

2 1

Tbs. vegetable oil, plus extra for frying small white onion, sliced into ⅛-inch slices (¾ cup) 1 medium zucchini, thinly sliced (1 cup) ⅓ cup frozen corn kernels 2 tsp. minced jalapeño chile with seeds 1 cup grated Monterey Jack cheese (¼ lb.) ¼ cup chopped cilantro 8 6-inch corn tortillas Lime wedges for garnish 1. Warm 2 Tbs. oil in large skillet over medium heat. Add onion, and sauté 5 minutes, or until golden. Stir in zucchini, corn, and jalapeño. Cook 4 minutes, or until zucchini is tender, stirring often. Remove from heat; add cheese and cilantro. Season with salt and pepper. 2. Place 1 tortilla in nonstick skillet over medium heat. Top with one-quarter of zucchini mixture, and set second tortilla on top. Cook until cheese begins to melt, pressing down with spatula, about 2 minutes. Flip quesadilla, and cook 2 minutes more, or until browned. Repeat with remaining tortillas and zucchini mixture. Serve hot, with lime wedges on side. PER SERVING: 169 CAL; 5 G PROT; 9 G TOTAL FAT (3 G SAT FAT); 18 G CARB; 15 MG CHOL; 190 MG SOD; 2 G FIBER; 1 G SUGARS

dried chipotle chiles or 1½ Tbs. chipotle chile powder ¼ cup grated lime zest ½ tsp. salt ½ lb. salted butter (2 sticks), softened 8 ears corn 1. Preheat oven to 350°F. Roast dried chipotles on baking sheet 5–7 minutes, or until puffy and crisp. Cool. 2. Remove tops of chiles and discard seeds. Grind chipotles down to fine powder using mortar and pestle or coffee grinder. 3. Combine chipotle chile powder with lime zest, salt, and butter in bowl; mix well with electric mixer. Transfer to 1-cup serving bowl, smoothing surface with spatula or knife. Chill. 4. Heat grill to medium heat. Remove all but 1 layer of husk from each corn ear. Trim silk from ends. 5. Grill corn 10–12 minutes, turning occasionally. Peel off remaining husks and silk. Serve with Chipotle-Lime Butter. PER SERVING: 157 CAL; 4 G PROT; 9 G TOTAL FAT (5 G SAT FAT); 20 G CARB; 20 MG CHOL; 119 MG SOD; 2 G FIBER; 7 G SUGARS

SERVES 8

4 1 ½ 1 1 1½ 1

cups corn kernels (20 oz.) cup cashews (5 oz.) cup agave syrup Tbs. grated lime zest Tbs. lime juice tsp. vanilla extract tsp. salt

1. Purée 2 cups corn, ½ cup cashews, and 1 cup water in food processor until smooth. Transfer to bowl. Repeat with remaining corn, cashews, and additional 1 cup water. Strain corn purée through meshed sieve into bowl. Discard solids. 2. Mix agave syrup, lime zest, lime juice, vanilla, and salt; whisk into corn purée. 3. Process in ice cream maker according to manufacturer’s instructions. PER SERVING: 215 CAL; 5 G PROT; 8 G TOTAL FAT (2 G SAT FAT); 34 G CARB; 0 MG CHOL; 304 MG SOD; 2 G FIBER; 21 G SUGARS

The Healthy Edge

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Adapt with Adaptogens

MARY ANN O’DELL, MS, RD

ONE THING VIRTUALLY everyone could use is help in dealing with stress! And one way we can do that is with adaptogens. The term adaptogen is used for herbs that can increase resistance to stress and/or that have a normalizing effect on body systems. Here are just a few of the numerous herbs considered to be adaptogens.

GINSENGS Ginsengs, both American and Asian, are often at the top of the list for adaptogens. Numerous studies show ginseng’s effectiveness at improving a person’s ability to withstand stress, improve work performance, and enhance mental function. It also supports the adrenal glands and has been found to be an antidepressant and antihypertensive agent. Eleuthero, while not a true ginseng, has similar properties to ginseng and is also considered to be an adaptogen. Rich in polysaccharides that stimulate the immune system, eleuthero has been shown to improve immune system function by raising T-lymphocyte levels. Another study found that eleuthero improved memory and concentration among middle-aged people during a 3-month period.

RHODIOLA

HOLY BASIL Holy basil has been used by Hindus for thousands of years for mind, body, and spirit benefits. They believe this plant balances and tones the energy chakras of the body. Holy basil helps the body adapt to stress, usually through support of adrenal gland function. Holy basil is also a known antioxidant which has been found to protect cells against low level radiation. Other studies show holy basil strengthens nerves, promotes calm, and supports mental clarity.

Ginseng Sensei nsei Blend™ ™

Rhodiola is found in the high altitude climates of Siberia, and has been used in traditional medicine for centuries. Russian scientists have found that rhodiola can improve both mental and physical performance, reduce fatigue, and prevent sickness related to high altitudes. Rhodiola has also been shown to reduce cortisol production, one of the primary stress hormones in the body that has been linked to metabolic changes including increased blood sugar and increased fat storage in the abdomen. Rhodiola is also rich in compounds called phenols that have strong antioxidant properties.

Opti-Extract™ Holy Basil

Supports physical, emotional, & mental energy.*

Natural adaptogenic herb.*

With eleuthero root, red Chinese ginseng & American ginseng.

Supports healthy adrenal function.*

Fast-acting concentrated liquid extract.

Standardized liquid extract in convenient capsule form.

Rhodiola Pure™ Adaptogenic herb.* May help increase the body’s capacity to adapt to stressful conditions.* Provides 500 mg standardized rhodiola extract.

July 2013

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Hooray for the Red, White, & Blue….Superfoods! BY MARY ANN O’DELL, MS, RD FRUITS, VEGETABLES, AND OTHER NATURAL COMPOUNDS come in a variety of colors and supply a host of nutrients, antioxidants and phytochemicals. Including brightly colored foods and certain food supplements regularly in the diet may help reduce risk for certain diseases. Here are just a few of the many colorful superfoods that can be added to the diet to support and enhance overall good health.

RED Tomatoes and watermelon are sources of lycopene, a potent antioxidant carotenoid. Research has shown that frequent consumption of tomato-based foods, rich in lycopene, lowers the risk of prostate cancer and pancreatic cancer. While cancer seems to be the main focus, there is increasing interest in the benefits of lycopene in heart disease. Researchers suggest that lycopene may be able to moderately lower cholesterol levels. Nutrition experts believe lycopene may be able to influence cholesterol metabolism since it is an antioxidant.

BLUE Although açai berries have been eaten as food for thousands of years, it was only in the 1990s that an interest in and awareness of the benefits of these dark berries came about. Açai berries are a relative of blueberries and are rich in antioxidant anthocyanins. These antioxidants may slow the aging process and protect the body against disease. Açai also has a fatty acid content that resembles olive oil. Açai has been shown to have benefits in the digestive tract and the immune system, and is prized in the Amazon for its ability to help boost energy and mental alertness.

WHITE Commonly known as a moisturizer for the skin, coconut oil may have even more benefits when used internally. In contrast with animal fats that contain cholesterol, coconut oil comes from a vegetable source and has no cholesterol. Coconut oil is mainly composed of medium chain fatty acids (MCTs), which are easy to digest and convert to energy. They do not raise cholesterol or increase the risk of heart disease. Also unlike long-chain saturated fats, MCTs are not stored in the body as fats. In fact, studies looking at diets rich in MCTs have found they may even help with fat loss.

Lycopene Pure™ 20 mg Powerful antioxidant carotenoid found in tomatoes.* Provides cellular protection.* Contains LYC-O-MATO® natural tomato extract.

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Acai Xtra™ Xtra Potent superfruit blend with açai, blueberry, pomegranate, and red sour cherry. Offers an array of powerful antioxidants.* Supercharged with PureTrace™ trace minerals.

The Healthy Edge

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6/6/13 9:50 AM

natural beauty

By Sherrie Strausfogel

ﬂower power Discover how to boost your mood, increase energy, and ease any number of ills with aromatherapy

he power of aromatherapy may seem mysterious and miraculous, but science and practitioners promise that it works. Aromatherapy’s essential oils are extracted from aromatic ﬂowers, fruits, and plants that have subtle restorative eﬀects on the mind and emotions. Orange and lemon scents, for example, are uplifting; juniper berry promotes vitality and mellows anxiety; sage cleanses away negativity and improves your mood; and lavender essential oil has been proven to enhance sleep. One study published in the British medical

aromatherapy for weight loss The sense of smell and appetite are closely intertwined, and studies have shown that the sense of smell signals satiety to the brain before the stomach says “enough.” Inhaling essential oils can help prevent overeating by triggering this sense of satiety. Pink grapefruit essential oil is one of the best studied: add 30 drops to 1 teaspoon of coarse salt and store in a small glass container. To use, take three deep breaths of the aroma-infused salt as often as desired.

Improve your mood with AURA CACIA PURE AROMATHERAPY. Choose 100% Pure Lavender Essential Oil or 100% Pure Cedarwood Essential Oil. Each bottle comes with tips for use.

journal The Lancet reported that participants found that the aroma of lavender helped them to fall asleep more quickly and enabled them to sleep longer than when they used prescription sedatives. Essential oils concentrate on stimulating the part of the brain that governs emotion, which can aﬀect physical and mental well-being. “The shape of an essential oil molecule is like a key that unlocks the olfactory receptors in our nostrils,” says Charlynn Avery, Aura Cacia aromatherapist. “The impression of the aroma is sent directly and immediately to the limbic system. When stimulated, this system releases chemicals that aﬀect the central nervous

system. Serotonin counteracts anxiety; endorphins reduce pain. We achieve a calmer state.”

how to use ESSENTIAL OILS Essential oils can be used in a number of diﬀerent ways. For immediate relief, direct inhalation works best. To relieve stress, Avery suggests dripping 2–5 drops of chamomile onto a handkerchief and holding it under your nose while you breathe deeply. For everyday relaxation, make a simple body and room spray by combining 20 drops of essential oil with water in a 4-ounce spray bottle; or soak in a warm bath with 5–10 drops of essential oil one hour before bedtime. If used topically, essential oils should never be applied directly to the skin, but combined with a “carrier,” which is usually an unscented vegetable or nut oil. Oils also can be used together with plant powders to create incense sticks. Care should be used when working with essential oils, and they should be kept out of reach of children and pets. The Complete Book of Essential Oils & Aromatherapy, by Valerie Ann Worwood, is a great resource for the beginner, and consulting a health food store professional or a qualiﬁed aromatherapist is always a good idea.

Tap into the benefits of aromatherapy with WYNDMERE ESSENTIAL OILS with 100% pure essential oils and synergistic blends for easy use.

Get natural stress relief with BACH ORIGINAL FLOWER REMEDIES Rescue Remedy, available in drops and spray. Or soothe and heal irritated, damaged skin with Rescue Cream or Rescue Balm.

July 2013

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5/30/13 3:05 PM

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4/23/13 11:56 AM

gluten free

cooking with almonds These baking products are nutritious, better for blood sugar, and easy to use

Through trial and error, Lisa learned that meat and vegetables needed to be the backbone of her diet, but when she wanted baked goods, she could avoid the undesirable health consequences by making them with almond ﬂour.

The Basics Almond meal and almond flour are both made with ground almonds and can sometimes be referred to as the same thing. In practice, however, almond flour is often more finely ground than almond meal, and most products that are labeled as almond flour are made from blanched almonds (no skin) before grinding. For the majority of recipes, you can use either almond meal or almond flour and get good results. But the texture and taste

will be different. Almond meal has a rougher consistency and tends to work better in breadings, cobbler toppings, and other types of recipes in which a coarser texture is desired. Blanched almond flour is lighter and fluffier, making it the preferred choice for smoother looking, lighter-colored, and blander or milder baked goods.

On the Shelf Different brands of almond flour or meal can make a difference in the way baked goods turn out, so experiment to determine which ones you like best. Available brands include Dowd & Rogers (blanched) California Almond Flour, Honeyville Blanched Almond Flour, and NOW Foods (natural, unblanched) Almond Flour. You can save money and make your own unblanched almond meal by whizzing small amounts of whole almonds in the food processor or a new coffee grinder until finely ground, and then sifting for a finer consistency. Almond flour’s weight and fat content are so different from that of typical gluten-free flours that it’s best to start by making recipes that have been specifically developed for almond flour, rather than trying to substitute it into other dishes. Almond flour recipes can be found on a variety of Paleolithic, grain-free, or low-carb websites as well as in books such as The Gluten-Free Almond Flour Cookbook by Elana Amsterdam and Cooking for the Specific Carbohydrate Diet by Erica Kerwien.

PHOTOS ON BOTH PAGES: PORNCHAI MITTONGTARE

hen Lisa McCarthy went gluten free four years ago and noticed the difference it made in her health, she stuck with eating naturally gluten-free meats and vegetables to be on the safe side. Eventually, she branched out and began using multipurpose gluten-free flour combinations (usually consisting of rice flour, potato starch, and tapioca starch). Using multi-purpose gluten-free flour was convenient and worked for everything from pancakes to pie crusts, but Lisa developed new health issues after eating these foods: First, she began experiencing cravings for sugars and carbs. Then, she gradually gained 10 pounds and developed prediabetic blood sugar levels.

July 2013

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5/30/13 3:07 PM

By Melissa Diane Smith

Grain-Free Spinach-Mushroom Pizza* SERVES 4

You can make a variety of gluten-free baked goods, including pizza, using almond flour. This vegetarian option makes a satisfying meal, but you can substitute any toppings you like with the same basic crust. 2 2

large organic pastured eggs tsp. organic coconut oil or extra virgin olive oil 2 cups blanched almond flour ¾ tsp. unrefined salt 1 tsp. dried basil leaves or Italian seasoning (optional) 1 cup mushrooms, sliced 1 garlic clove, minced 1 Tbs. organic pasture butter (made from grass-fed cows) 6 Tbs. gluten-free pizza sauce, or to taste ⅔ cup fresh spinach, chopped ¼ cup fresh basil, chopped 6 sun-dried tomatoes in olive oil, drained and patted dry (optional) 1½ cups shredded organic mozzarella cheese 1. Preheat oven to 350°F. Grease 9-inch pizza pan or cookie sheet. Beat eggs in medium mixing bowl. Mix in coconut oil, almond flour, salt, and basil leaves. If mixture doesn’t easily form a ball, add more flour by the tablespoon. 2. Place ball of dough in center of prepared pizza pan. Press dough into place until it is ¼- to ½-inch thick throughout with a crust along the edges. Bake 15 minutes. 3. While crust is baking, sauté mushrooms and garlic in butter until just soft. Salt to taste if desired. 4. Spread pizza sauce evenly over baked crust, and top with sautéed mushrooms, spinach, fresh basil, tomatoes, and shredded cheese. Return to oven, and bake 12–15 minutes more, or until cheese is melted. Transfer pizza to plate, slice into eighths, and serve. PER SERVING: 545 cal; 26g pro; 45g total fat (12g sat fat); 16g carb; 134mg chol; 687mg sod; 7g fiber; 4g sugars *Recipes reprinted from the Going Against the Grain Group, 2009 & 2013.

Grain-Free Spinach-Mushroom Pizza

Savory Pecan Flat Bread Rounds* MAKES 15 FLAT BREAD ROUNDS

This nut-based baked good serves nicely as a snack, an hors d’oeuvre topped with olive tapenade, or an accompaniment to soup or salad. The recipe can be doubled for a larger batch. 1½ cups blanched almond flour ¾ tsp. Herbamare herb seasoning salt ½ tsp. gluten-free onion powder ¼ tsp. ground thyme

½ cup finely chopped pecans 1 large egg 1 Tbs. organic extra virgin olive oil

1. Preheat oven to 350°F. Stir together almond flour, seasoning salt, onion powder, thyme, and pecans in large mixing bowl. 2. Whisk egg in smaller bowl until frothy. Add oil, and whisk again. Pour egg-oil mixture into dry ingredients, and stir until dough is well blended. 3. Line 14- by 10-inch stainless steel baking sheet with parchment paper. Drop heaping tablespoons of dough on parchment paper, allowing at least 1½ inches between each mound. 4. Place another piece of parchment paper over dough. Roll over parchment paper–covered dough with rolling pin until each mound is roughly ⅛-inch thick. 5. Remove top piece of parchment paper. Smooth edges of each round with hands. Bake in oven 10 minutes. Flip each flat bread over with spatula, allow to cool, and serve or store. PER SERVING: 103 cal; 3g prot; 9g total fat (1g sat fat); 3g carb; 14mg chol; 120mg sod; 2g fiber; 1g sugars

The Healthy Edge

HE_July13_Gluten Free_JS.indd 29

5/30/13 3:07 PM

natural gourmet

By Kathleen Engel

super sunﬂowers This tiny seed—and its various butters, flours, and oils—boasts a host of health benefits

Sunﬂower Seed Crusted Tilapia with Sunﬂower Butter Tahini SERVES 8 RECIPE BY ANDI PHILLIPS

½ 6 2 ½ ½ ¼ ½ 1 1 ½ ½ ⅛ 2 2 4 4

mood, and energy. Phosphorus regulates nutrient use and boosts energy. Manganese and copper fight free radicals. And selenium helps block oxidative damage. Sunflower seeds also contain both soluble and insoluble fiber, which together fight diabetes, cardiovascular disease, and cancer. Plus, they feature a wide array of amino acids. Enjoying these health benefits is simple. Sunflower oil is great for cooking and is excellent in salad dressings. Sunflower flour offers a fantastic gluten-free way to bake. You can also simply eat the seeds straight out of the bag or add them to some of your favorites. For instance, a handful (quarter cup) of seeds on your salad or oatmeal adds nearly 4 grams of fiber and 6 grams of protein to your meal. A word of caution: The sunflower seed oil that you find in mainstream supermarkets is usually a refined product. Refined oils undergo heat processing, which damages the oil’s structure, causes unhealthy trans fats to form, and robs the oil of important nutrients including conjugated linoleic acid (CLA) and lignans— both potent cancer fighters. Unrefined sunflower seed products, such as many found in health food stores, leave the seed’s nutrients intact, retaining the health benefits.

cup sunflower seed butter Tbs. fresh squeezed lemon juice cloves garlic cup packed parsley leaves cup packed cilantro leaves cup packed mint leaves tsp. salt, plus extra to taste cup all-purpose flour tsp. granulated onion tsp. ground cumin tsp. ground coriander tsp. ground cayenne pepper eggs Tbs. milk cups roasted sunflower seed kernels 6-oz. tilapia fillets

To Make Tahini: 1. Combine sunflower seed butter, lemon juice, garlic, parsley, cilantro, and mint in food processor. Process on high until contents form smooth paste. Salt to taste. To Make Fish: 1. Preheat oven to 350°F. Spray foil-lined baking sheet with non-stick cooking spray. Combine flour, onion, cumin, coriander, ½ tsp. salt, and cayenne in shallow dish. In second dish, whisk together eggs and milk. Place sunflower kernels in third dish. 2. Dredge tilapia fillet in flour, dip in egg mixture, and press into sunflower seed kernels. Transfer to baking sheet. Repeat with remaining fillets.

PORNCHAI MITTONGTARE

or folks with peanut allergies—or any peanut butter lover who wants to mix things up a little—sunflower seed butter is an option worth tasting. On its own or blended with omega-3 rich flaxseeds, it’s a delicious way to safely enjoy nut butter. It can be substituted in nearly any peanut butter snack, as well as in place of a good ol’ PB&J in a kid’s lunch box. And for those with wheat allergies, sunflower seed flours and milks offer a great alternative. Sunflower seeds are high in polyunsaturated oil, an omega-6 fat which, when consumed in a 2:1 or 1:1 balance with omega-3 fat, helps lower cholesterol. In fact, a recently published study in the Journal of the American Medical Association reports that a diet that includes plant sterols (such as those found in sunflower seeds), fiber, nuts, and soy protein helps reduce LDL cholesterol levels better than simply cutting back on saturated fat. Sunflower seed products are also excellent sources of other nutrients: Vitamin E supports brain function, keeps arteries healthy, and reduces risk of heart attack. Magnesium regulates blood pressure and muscle and nerve function, aids bone health, and boosts immunity. Folate helps build and protect DNA and keeps homocysteine levels in check. Tryptophan supports sleep and mood. Vitamin B5 (pantothenic acid) promotes healthy skin,

3. Cover baking sheet loosely with foil, and refrigerate at least 15 minutes. Bake fish 20 minutes. Arrange fillets on serving plate, and top with tahini. PER SERVING: 643 cal; 37g pro; 44g total fat (5g sat fat); 34g carb; 85mg chol; 522mg sod; 8g fiber; 4g sugars

July 2013

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5/30/13 3:13 PM

BN_Jun13_batch print.indd 6

4/29/13 9:48 AM

favorite things

FIBER: 2 G / 8% DV VITAMIN K: 6.3 MCG / 8% DV FOLATE: 27 MCG / 7% DV POTASSIUM: 152 MG / 4% DV VITAMIN C: 2.6 MG / 4% DV VITAMIN B 6: 0.09 MG / 4% DV VITAMIN E: 0.9 IU / 3% DV

cheddar cheese

mayonnaise

Spread and Dip Nutritional Comparison sour cream

ood nutrition and careful attention to the amount and kind of fat you eat play big roles in keeping your heart healthy. Fat should make up 20–35 percent of your total intake of calories, with only 10 percent coming from saturated fat. On the healthful side, unsaturated fat has been found to be beneficial to overall cardiovascular health. Avocados are one of the few fruits that provide “good” fats, 0.5 grams of poly- and 3 grams of monounsaturated fats per 1-ounce serving. In fact, 50 percent of an avocado’s fat content comes from monounsaturated fats. Other sources of unsaturated fat include olive oil, canola oil, walnuts, and almonds. These foods help cholesterol levels by raising “good” HDL cholesterol and lowering “bad” LDL cholesterol. In addition to providing nutrients that reduce cholesterol, promote healthy vision, and potentially protect against cancer, 1 ounce of avocado (one-fifth of a medium avocado) contains the following beneficial nutrients:

butter, salted

A delicious dose of healthy fats in every bite

fresh avocado

avocados

1-ounce portion

2 Tbs.

1 slice

2 Tbs.

calories

204

114

109

total fat (g)

4.5

9.4

saturated fat (g)

0.5

14.6

3.7

1.4

cholesterol (mg)

sodium (mg)

164

176

199

One-fifth (1 oz.) of a medium avocado has 50 calories and provides nearly 20 vitamins and minerals.

mix it up ! Looking for a healthful twist on spreads and dips? A 1-ounce serving of fresh avocado contains 0 mg of cholesterol, 0 mg of sodium, and 0.5 grams of saturated fat. Try fresh California avocado on sandwiches and toast, in place of creamy spreads, to reduce your intake of cholesterol, calories, fat, and sodium.

July 2013

HE_JULY13_FavoriteThings_JS.indd 32

5/30/13 3:19 PM

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

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UV Sport Conditioning Spray is designed for use after a day of sun & swimming.

5/30/13 3:21 PM

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

HE_July2013_Akins_BackCover.indd 34

Antioxidant carotenoid.* Supplies 4 mg natural astaxanthin from algae.

5/30/13 3:25 PM