Akins Healthy Edge May 2011 by HFAI

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May 2011

Blossom! HEALTHY HINTS

SUPPLEMENTS FOR WOMEN OF ANY AGE

SIMPLE GIFTS

GLUTEN-FREE IDEAS FOR MOTHER’S DAY

WHOLESOME HUE

THE SCOOP ON GREEN FOODS

Probiotics: Beneficial Bacteria for Radiant Skin! p. 30

May 2011

FEATURES

18 Enhance Recovery From Cancer Supplements that help give patients the edge: Complement conventional treatments with therapeutic supplements. Find out how CoQ10, lycopene, curcumin, and other heavy-hitting nutrients support healing.

22 10 Supplements for Women Nutrients you need at any age: From natural remedies for PMS and menopause symptoms to minerals that support bone and heart health to vitamins that nourish your skin and hair, these are the supplements that every woman should consider taking.

DEPARTMENTS NEWS FLASH 6

MENOPAUSE 16

NATURAL BEAUTY 30

The Latest Research: The benefits of whey protein, organic lawn-care tips, and more.

Soothe the Symptoms: Natural ways to calm hot flashes and other common complaints.

Good Bacteria for Healthy Skin: Sure, probiotics are great for gut health, but can they really help your skin, too?

SUPPLEMENT ADVISOR 10 Great Greens: From chlorella to wheatgrass, green foods packs a health punch.

HEALING EDGE 12 Breathe: Natural remedies that clear your airways and help you breathe easier.

EXPERT’S CORNER 14 Autoimmune Disorders: Can diet, antioxidants, and perhaps even a strong sense of self help easy the symptoms?

May 2011

KITCHEN MEDICINE 17

GO GLUTEN FREE 32

Part 1: Herbs & Spices: Powerful healers that come straight from your pantry.

Indulge Mom: From a brilliant brunch to a dazzling dinner, safe, healthy, gluten-free food makes the perfect gift for Mother’s Day.

HEALTHY HAIR 28 Tame Your Tresses: A two-step approach to beautiful, shiny hair.

BONE HEALTH 29 Lifelong Journey: It’s never too early to start nourishing your bones.

NATURAL GOURMET 36 Crush on Garlic: Vampires may be all the rage in Hollywood these days, but the amazing health benefits of garlic never go out of style.

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2/22/11 11:28 AM

LET TER FROM THE EDITOR

M is for the Million Things...

Editorial Director Nicole Brechka Art Director Judith Nesnadny Interim Editor Jerry Shaver Associate Editor Ayn Nix

May is here, and that means Mother’s

Copy Editor Lillian Jackson

Day—the time we set aside to honor the important women in our lives. So this issue of The Healthy Edge is dedicated to all of the mothers, grandmothers, sisters, aunts, wives, and other women who help make our lives better just by being there. For starters, we shine the spotlight on health with a look at the Top 10 supplements for women (p. 22). From natural remedies for PMS and menopause symptoms to crucial nutrients for bone and heart health, this comprehensive list is something you won’t want to miss.

Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed

Production Director Cynthia Lyons Production Assistant 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

Speaking of women’s health, we also have the latest on autoimmune disorders (p. 14). While it’s true that they can strike anyone, the fact is that most autoimmune disorders are far more prevalent in women than men. See what our expert has to say about natural ways to cope. And, of course, it wouldn’t be Mother’s Day without a special meal, so be sure to check out our delicious, gluten-free suggestions for your celebration (p. 32). All of us wish you and the special women in your life a healthy, happy Mother’s Day.

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

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

May 2011

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES

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. 4. 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.

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2/22/11 4:03 PM

NEWSflash B Y VERA TWEED

spring cleaning BONUS

While enhancing your home, spring cleaning also gives you a health bonus: extra calories burned! (Don’t’ forget to use non-toxic products.) ACTIVITY

May 2011

CALORIES BURNED PER HOUR, BY BODY WEIGHT: 130 lb 155 lb 205 lb

Carrying heavy loads Carrying moderate loads up stairs

472

563

745

Mowing the lawn (pushing a power mower)

325

387

512

Cleaning gutters

295

352

465

Painting Weeding the garden

266

317

419

Raking the lawn

254

303

400

General cleaning Carpentry Giving the dog a bath

207

246

326

Taking out trash

177

211

279

Dusting

148

176

233

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Soba Noodles with Honey Ginger Peanut Sauce 1 (8-ounce) package soba noodles 2 cups lightly steamed bite-sized broccoli ﬂorets 1 small red bell pepper, thinly sliced 1/2 cup thinly sliced scallions 1/2 cup chopped peanuts, divided 1/4 cup chopped cilantro 1/3 cup soy sauce 1 tsp sesame oil 3 Tbsp Carlson The Very Finest Fish Oil Lemon Flavor 2 Tbsp peanut butter 1 Tbsp grated ginger 2 Tbsp rice wine vinegar 2 Tbsp honey 2 cloves garlic, minced 1-2 tsp red pepper ﬂakes (or to taste) Cilantro sprigs, for garnish

Prepare noodles as directed on package. Drain well, and place in a large bowl. Add broccoli, bell pepper, scallions, half the peanuts, and the chopped cilantro. In a small bowl, whisk together the soy sauce, sesame oil, fish oil, peanut butter, ginger, vinegar, honey, garlic, and red pepper flakes. Add to noodle mixture and toss thoroughly to coat. Garnish with remaining chopped peanuts and cilantro sprigs. Tastes great served warm or cold. Serves 4. Please note: You cannot cook with fish oils because heat will damage the fragile oils. Fish oil can be added after cooking when the food has cooled.

For more delicious recipes from Carlson visit www.carlsonlabs.com Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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2/22/11 11:27 AM

NEWSflash

whey:

KEEP YOUR LAWN SAFE

GOOD FOR THE LIVER AND HEART

Chemicals in lawn-care products can hurt us, especially children and pets. For example, dogs exposed to herbicides have a far greater incidence of bladder cancer. For organic lawn care tips, visit the SafeLawns Foundation at safelawns.org.

According to a study published in Clinical Nutrition, whey protein can reduce the amount of fat in liver cells, reducing risk for fatty liver disease, and lower harmful levels of cholesterol and triglycerides, reducing risk for heart disease. Researchers observed these benefits in a group of obese women who consumed 20 grams of whey protein, three times daily, for four weeks.

ASTAXANTHIN Protects Against Dementia

A powerful antioxidant that gives salmon its pink color, astaxanthin (pronounced “asta-ZAN-thin”) may reduce the odds of dementia. A study of 30 people published in the British Journal of Nutrition found that 6–12 mg of the supplement, taken daily for 12 weeks, inhibited the formation of fatty compounds that accumulate in the red blood cells of people with dementia.

Teens Suffer from

SUGAR OVERLOAD

Too many sugary foods may put teens at risk for future heart disease, according to research published in Circulation: Journal of the American Heart Association. In the study, which analyzed diets of more than 600 teens, those with the highest intake of added sugars (not naturally present in foods or beverages) had 9 percent higher “bad” LDL cholesterol levels, 9 percent lower “good” HDL cholesterol levels, and 10 percent higher triglyceride levels. Sodas, fruit drinks, coffees, and teas are the major sources of added sugar in teen diets, which average about 28 teaspoons of sugar per day.

May 2011

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2/22/11 11:29 AM

SUPPLEMENT ADVISOR | BY BY TINA RUBIN

great GREENS Delicious ways to go green from the inside out. It has a critical antioxidant function, helping to keep cells clean. In the GI tract, it binds to chemicals and metals, prohibiting their absorption into the body.

Spirulina and Chlorella

If kale doesn’t call to you, and cooked broccoli offends your olfactory sense, no worries. You can still get all the health benefits of green foods in ways that may seem more palatable: via juices, tablets, powders, and even chocolate-covered patties. These are today’s versions of age-old spirulina, chlorella, and cereal grasses. Why all of the emphasis on green foods? Because studies have shown that they have astounding healing properties, impacting cholesterol, blood pressure, immune response, cancer, and much more. Their common denominator is chlorophyll, the phytochemical that gives plants, leaves, and algae their green hue. This superelement is the plant-world equivalent of the hemoglobin in our red blood cells. In humans, chlorophyll helps carry oxygen to our blood cells, helping fight off disease. Alkaline rich, chlorophyll also has antiinflammatory properties that put the body in a state of ease. In cancer studies, it reduced carcinogens binding to DNA and diminished metastasis. 10

May 2011

So let’s take a closer look at green foods. There are two types: those grown in water and those grown in soil. Chlorella and spirulina are algae—they grow in fresh water and, at 3 percent, they have the highest known chlorophyll content of any plant on earth. Foods grown in soil, including wheat and barley grasses, have one tenth (.3 percent) the chlorophyll of algae. Which sounds like we should all go out and eat algae, right? In fact, humans have done so for millennia. The first recorded mention of it was by Cortés and his conquistadores in Mexico in the 16th century. But we don’t have to gather spirulina from the surf like our ancestors did. It’s readily available in health food stores, and a number of companies offer spirulina patties enveloped in organic chocolate, peanut butter, and other enticing flavors. The use of chlorella as a food is much more recent. Its cell walls are thicker than those of spirulina, making it impossible, in earlier times, for humans to absorb nutrients from the raw plant. According to Randall E. Merchant, Ph.D., professor of anatomy and neurosurgery at Virginia Commonwealth University, a relatively new development has been to change the atmospheric pressure around the chlorella so that its cell walls pop, freeing its nutrients. Chlorella and spirulina are whole foods. “We eat the entire plant,” Merchant says, “meaning you get every nutrient that it took to keep that organism alive. Chlorella has been around for 540 million years—that’s pre-dinosaur! It has great qualities that have enabled it to survive so long.”

Both spirulina and chlorella deliver immense benefits, though each is slightly different. Spirulina is high in protein, along with essential fatty acids, B vitamins, vitamins C, D, and E, and calcium, iron, potassium, and zinc, making it excellent for muscle building, weight loss, and disease fighting. Chlorella, which has many of the same nutrients, is a potent antioxidant and healer.

Wheatgrass and Barley Grass Wheatgrass and barley grass are two of the most beneficial cereal grasses. Great sources of beta carotene, vitamins, minerals, and amino acids, they pack more iron than spinach. And wheatgrass offers no problem for those with wheat sensitivity. There are few differences between the two grasses, but wheatgrass is thought to have more antioxidant and diseasefighting properties, while barley grass is alkaline and helps balance pH levels. “One issue to be aware of with grasses,” notes David Nelson, Ph.D., of the Center for Advanced Medicine, “is that juicing them [the freshest form] throws the fiber out, and you end up with concentrated sugars that can invite yeast growth, for example.”

Green Foods + Probiotics Green food formulas that include probiotics may address some of the juice concerns. Probiotics—literally, “for life”—are good bacteria that colonize our intestines and prevent microbes from proliferating. Two strains are generally included in green formulas: L. acidophilus, which inhibits at least 23 disease-causing pathogens, and bifidobacteria, which, researchers believe, may help prevent the onset of chronic degenerative disease. “Essentially, the greener you are, the healthier you are,” says Nelson. So the next time you bypass spinach or kale, make the extra effort to go online or to the vitamin store and shop for alternative forms of green foods.

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2/22/11 11:30 AM

HEALING EDGE | BY MICHAEL T. MURRAY, ND

BREATHE

Remedies for sinus congestion, bronchitis, asthma, and COPD asthma demonstrated improvements in lung capacity after 10 days of treatment with ivy extract. Improvements were shown to be clinically relevant and statistically significant three hours after administration of ivy extract by day 10 of treatment. The typical dosage is 100 mg once or twice daily.

Virtually all of us take the ability to take a good breath of air for granted. For people who suffer from chronic sinusitis, asthma, bronchitis, obstructive lung disease, and other diseases of the respiratory tract, however, an effortless breath is greatly appreciated. While these conditions can cause issues at any time of year, they’re generally more problematic during the winter months, due mainly to overexposure to heated indoor air, which can dry out the airway membranes. As a result, mucus isn’t cleared as effectively, and this can increase your risk of sinus, bronchial, or lung congestion and/or infection. Fortunately, there are safe and effective natural products that can improve the moisture content of the airway passages as well as the mucus secretions, and as a result, lead to easier breathing. Three of the most useful are N-acetylcysteine, ivy extract, and bromelain. These ingredients can be used individually or combined for even greater effectiveness. N-ACETYLCYSTEINE N-acetylcysteine (NAC) is a derivative of the naturally occurring amino acid, cysteine. NAC has an extensive history of use in the treatment of acute and chronic lung conditions, including emphysema, bronchitis, asthma, and cystic

May 2011

fibrosis. It directly splits the sulfur linkages of mucoproteins, thereby reducing the viscosity of bronchial and lung secretions. As a result, it improves bronchial and lung function, reduces cough, and improves oxygen saturation in the blood. NAC can be helpful for all lung and respiratory tract disorders, but it’s especially useful for chronic bronchitis and chronic obstructive pulmonary disease (COPD). In a detailed analysis of 39 trials, it has been concluded that oral NAC reduces the risk of exacerbations (severe worsening) and improves symptoms in patients with chronic bronchitis, when compared with a placebo. In addition to these mucolytic effects, NAC can also increase the body’s production of glutathione—a major antioxidant for the entire respiratory tract and lungs. The typical dosage for NAC is 200 mg three times daily. IVY EXTRACT Ivy leaf has a long history of use in asthma and COPD. Recent clinical research has validated its ability to reduce bronchial spasm and improve respiratory secretions. Several double-blind studies have shown that ivy extract improves lung function and reduces asthma attacks. For example, in one double-blind study, 25 children (ages 10–15) who suffered from

BROMELAIN Bromelain refers to a group of sulfur-containing enzymes from the pineapple plant (Ananas comosus) that digest protein (proteolytic enzymes or proteases). Bromelain has been shown to exert several benefits including clearing airways, suppressing coughs, and reducing the viscosity of respiratory tract secretions. Bromelain is also helpful in acute sinusitis. The typical dosage for respiratory indications is 250–750 mg three times per day between meals.

Additional Therapies That Can Help For sinus congestion, try nasal irrigation with salt water using a Neti pot—a ceramic pot that looks like a cross between a small teapot and Aladdin’s magic lamp. Used properly, the salt water will flow through the nasal cavity and relieve symptoms of congestion. Daily use is recommended during acute episodes, every other day for chronic conditions. Nasal sprays featuring natural ingredients, such as xylitol or homeopathic remedies, can also be helpful at keeping membranes moist. For bronchial and lung congestion, as well as for deeper sinus infections, try postural drainage. It is a simple, old-time therapy that works wonders. Apply a heating pad or hot water bottle to the chest for up to 20 minutes. Then perform postural drainage by lying face down with the top half of the body off of a bed, using the forearms as support. Maintain the position for 5–15 minutes, while you cough and expectorate into a basin or newspaper on the floor. Do this twice daily whenever you experience significant airway congestion.

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2/22/11 11:29 AM

EXPERT’S CORNER | BY EMILY KANE, ND, LAC

AUTOIMMUNE disorders Can diet, antioxidants, and possibly even a strong sense of self, help ease the symptoms?

I WAS DIAGNOSED WITH AN AUTOIMMUNE DISORDER. WHAT DOES THAT MEAN?

—Jessica O., via email

Autoimmune disorders are characterized by an inappropriate destruction of “self ” tissue by the immune system. In lupus, for example, your immune system attacks the nucleus of a variety of cells, and “anti-nuclear antibodies” (ANA) are found in the blood when tested. This is a common screen for autoimmune disease, although a positive ANA test doesn’t always mean you have an autoimmune disease. Rheumatoid arthritis is an autoimmune disorder in which your white blood cells attack the synovial fluid in smaller joints, most often in the knuckles and finger joints. Type 1 diabetes is an autoimmune destruction of the insulin-producing cells in the pancreas. Possibly the most common autoimmune disease is Hashimoto’s thyroiditis, a cause of low thyroid function. Some researchers consider celiac disease to be an autoimmune disorder due to the presence of antibodies to the endomysial cells, which are part of muscle structure. People with severe celiac often have a blistering and itchy skin condition called dermatitis herpetiformis, which is produced by deposition of antibodies in the skin. Avoiding gluten is the cure. Other than celiac disease, which is more common in men, most autoimmune diseases are much more prevalent in women. And this leads some researchers to believe that estrogen may be a factor in autoimmune disease. The Nurses Health Study with over 120,000 participants, for example, found that women on estrogen replacement therapy are at higher risk of developing lupus than women not receiving estrogen. Dietary choices can also promote excess estrogen. In autoimmune problems, the 14

May 2011

immune system is “confused” and attacks the self. Mammalian tissue from food such as beef, veal, pork, cheese, milk, and ice cream is remarkably similar, at a molecular level, to your own tissue. So eating these animal foods may cause an autoimmune flare-up. This is why I highly recommend that people who have been diagnosed with an autoimmune disorder adopt a vegetarian diet. The best healthy oils for those with autoimmune disease are flax, olive, and coconut. Human clinical studies have also shown that fish oil can induce clinical remission of MS, rheumatoid arthritis, and other inflammatory diseases such as ulcerative colitis and psoriasis. Look for a fish oil that is cold-pressed, and take at least 2,000 mg daily of mixed DHA and EPA. Antioxidants are also important in reversing immune system confusion, but they must be taken synergistically. Vitamin E taken alone can potentially oxidize because it’s a polyunsaturated fat. To prevent oxidation, take vitamin E with vitamin C and selenium. To halt—and maybe even reverse—your autoimmune process, take vitamin E in doses of up to 1,600 IUs per day, with 3–5 g of vitamin C and 400 mcg of selenium. I also really like the antioxidant glutathione, especially when it’s combined with lecithin so that it can quickly penetrate the fatty structure of cell walls. Vitamin A, (25,000–50,000 IUs) and beta-carotene (50,000 IUs) are other important antioxidants that tend to be underutilized. Some practitioners recommend using DHEA and melatonin for autoimmune problems. I would assess DHEA levels before supplementing, and use melatonin particu-

larly when sleep quality is an issue. Contrary to popular wisdom, most of the melatonin in the body isn’t actually produced in the pineal gland. Rather, it originates in the small intestine. So where GI problems are part of the health picture (such as Crohn’s or IBS), melatonin can be useful. None of the food-based suggestions made here will interfere with conventional approaches to autoimmune disorders. Another aspect of managing autoimmune problems is the psycho-spiritual component. It’s important to understand that your immune system is being confused about what is “self ” and what is “not-self.” Of course, we want our immune systems to attack “not-self ” invaders such as viruses and other pathogens. However, attacking “self ” is a problem. So, get clear about what is authentic for you. Don’t try to be someone you’re not. Discovering who you are is the most important “job” you have. And it’s an evolving proposal.

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2/22/11 11:33 AM

Ease Menopause Symptoms Naturally BY SALLY KARLOVITZ, CN alleviating these symptoms is the use of hormone replacement therapy (HRT). However, research has indicated that HRT may put women at increased risk for female cancers, causing many of us to seek out alternatives. A two-step approach of diet and supplements can help support the body and lessen the symptoms of menopause.

Dietary Support

MENOPAUSE IS A NATURAL period of transition in a woman’s life. During this time, a woman’s hormones can fluctuate leading to some of the common symptoms associated with menopause, including hot flashes, night sweats, mood imbalance, insomnia, loss of libido, and vaginal dryness. The most common conventional approach to

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May 2011

Proper nutrition is the basis of overall health. During menopause, it’s a good idea to reduce your consumption of sugar, animal fats, and caffeine, while increasing your intake of wholesome foods such as fruits, vegetables, beans, and whole grains. Soy is another food that supports hormonal health due to its natural content of phytoestrogens.

Natural Supplement Support

Like women in any other stage of life, women going through menopause should

KOREAN GINSENG ROOT EXTRACT

be sure to take a high-potency daily multivitamin, along with a calcium-based bone support supplement. Essential fatty acids—from flax, evening primrose, or borage oils—play many roles in the body, including supporting hormonal health. Herbs that help hormonal balance include black cohosh, red clover, wild yam, and dong quai. Dong Quai has a long history of use in traditional Chinese medicine, and its phytosterols may help reduce symptoms of estrogen deficiency, including hot flashes. Korean ginseng is another herb that many women have used successfully to deal with some symptoms associated with menopause. Women who are found to be estrogen dominant through hormone testing may find that natural progesterone offers help. Progesterone works in balance with estrogen, so low progesterone levels during menopause can cause the bad effects of estrogen to surface. A natural progesterone cream can often help balance the estrogento-progesterone ratio. With these natural approaches, you can ease the symptoms of menopause and make it a natural transition in your life.

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Kitchen Cupboard Medicine Part 1: Herbs & Spices BY MARY ANN O’DELL, MS, RD FOR THOUSANDS OF YEARS, certain plants have been highly revered not only for their ability to enhance the flavors of foods, but also for their ability to heal. And many of these common cooking herbs and spices are enjoying renewed interest today as research shows that they truly do have medicinal benefits. CINNAMON: This spice has attracted a great deal of interest lately since studies have indicated cinnamon may benefit those with Type 2 diabetes. Cinnamon has been shown to lower levels of fasting glucose, triglycerides, LDL cholesterol, and total cholesterol. Results of a 2010 study found that subjects with type-2 diabetes who took a daily 2 g dose of cinnamon had decreased blood pressure and decreased glycated hemoglobin (a marker of blood sugar levels), as compared with an increase in glycated hemoglobin in the placebo group. GARLIC: Garlic is one of the most highly revered and well-researched herbs in all history. Garlic has been shown to help reduce cholesterol and triglycerides, reduce platelet stickiness, lower blood pressure, and inhibit yeasts, fungi, viruses, and bac-

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teria. In addition, studies have shown that garlic may help reduce risk for certain types of cancer. OREGANO: Current research indicates that oregano has antiviral, antifungal, antibacterial, anti-parasitic, and antiseptic properties. Topically, oregano oil can be used on skin and nail fungus, on wounds, and on bug bites (it is recommended to dilute it in olive oil when used externally). Internally, it has been shown to be a powerful antibacterial substance, able to kill common bacteria such as staph, E. coli, and salmonella GINGER: A favorite in Asian cuisine, this pungent spice has long been known to improve digestion and ease nausea. It has successfully been used for motion sickness, morning sickness, and the nausea related to chemotherapy treatments. Ginger has also been used to improve circulation, reduce inflammation, and help with pain relief. All of these herbs are great to use in cooking, but therapeutically are more effective in supplement form. So spice up your health today with culinary herbs that pack a potent nutritional punch!

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The Healthy Edge

ENHANCE RECOVERY fromCANCER BACKED BY SOLID (AND VERY COMPELLING!) RESEARCH, THE FOLLOWING SUPPLEMENTS CAN HELP GIVE CANCER PATIENTS AN EDGE B Y JACK CHALLEM

May 2011

you or a loved one has been diagnosed with cancer, your options

may seem limited: surgery, chemotherapy, and radiation—or all of the above. Nutritional therapies, however, can complement conventional therapies by enhancing the healing process, fighting the cancer, reducing drug and radiation side effects, and often improving your long-term survival odds. But if you mention vitamin supplements to oncologists— the doctors who specialize in cancer treatment—you’ll probably get a big thumb’s down. As a general rule, most oncologists discourage their patients from taking supplemental vitamins and antioxidants. Why so? The reason relates to the theory behind radiation and most chemo drugs. Both therapies produce large numbers of destructive molecules known as free radicals, which oncologists hope will destroy more cancer cells than normal cells. Antioxidants and some vitamins are known to neutralize free radicals, so many oncologists believe that supplements will negate the benefits of radiation and chemo. But this line of thinking is mostly theoretical, not proven— a fact that many oncologists shy away from acknowledging. Furthermore, high-dose antioxidants and vitamin supplements actually work through a variety of mechanisms that can give cancer patients an edge. Supplements can enhance immune system function, inhibit the growth of cancer cells, and reduce metastasizing behavior. If you want to take a cautious approach, you can try taking supplements after you’ve finished with your chemotherapy or radiation treatments. But compelling research suggests that you might actually be better off taking supplements during the treatment process.

SUPPORTING THE HEALING PROCESS The first step in nearly all cancer treatment is for the patient to have surgery to reduce the tumor mass. Surgery and anesthesia can be major stresses on the body, so—as with any other serious injury—people need extra nutritional support to promote the healing process. This is the time to adopt the very best eating habits, including quality proteins (fish, chicken) and lots of vegetables and fruits. A high-potency multivitamin is de rigueur. So is plenty of vitamin C—it helps speed healing after surgery. A recent study found that surgery completely depleted patients’ vitamin C reserves, and the researchers calculated that surgical patients need 1,150 mg of vitamin C daily to restore normal blood levels of the nutrient. While that amount is helpful, it likely falls short of optimal levels.

SUPPLEMENTS THAT COMPLEMENT CONVENTIONAL THERAPIES Several doctors have reviewed human studies in which high-dose supplements were used in conjunction with chemo and radiation. In the journal Alternative Therapies in Health and Medicine, Charles Simone, MD, of Lawrenceville, NJ, reviewed 50 human studies and concluded that supplements decrease side effects from chemo and radiation and increase the benefits of both of those therapies. Keith Block, MD, of Evanston, IL, noted that supplements help reduce tumor size and lengthen survival. Ralph Moss, PhD, author of the Moss Reports, wrote that supplements can actually make tumors more susceptible to radiation. Here’s the latest research on supplements as a complement to conventional cancer therapies. COENZYME Q10. Over nine years, Niels Hertz, MD, of Vipperød, Denmark, treated 41 patients with end-stage cancers. The patients included men and women with a variety of cancers, including breast, esophagus, lung, pancreas, and prostate cancers. In all cases, the cancers had metastasized to other organs. The supplements provided 300 mg of CoQ10, 487 mcg of selenium, 25,000 IU of vitamin A, and 126,000 IU of beta-carotene. Hertz compared the patients’ expected survival time with their actual length of survival. Although some patients had a decrease or no change in survival time, three-fourths of the patients lived an average of five months longer than expected. In some cases, patients lived years longer than expected. LYCOPENE. Found in tomatoes, this antioxidant has been shown to benefit men with prostate cancer. In a study carried out at the Karmanos Cancer Institute in Detroit, doctors tracked 26 men scheduled for surgery for prostate cancer. Fifteen of the men were given 30 mg of natural-source lycopene daily, and after just three weeks they showed signs of tumor shrinkage. The men also had an average 18 percent reduction in levels of prostate specific antigen, a sign of reduced tumor activity. Other studies have found similar benefits, and lycopene may be of benefit in other types of cancer. DOCOSAHEXAENOIC ACID (DHA). Large amounts of DHA, one of the omega-3 fats, can improve life expectancy in women with breast cancer. French researchers followed 25 women with breast cancer who were treated with chemo and also asked to take 1.8 grams of DHA daily for five months. Almost half of the women responded positively to DHA supplements. Overall survival was almost two years—and almost three years among the women who had the highest blood levels of DHA. The results were striking given that two- thirds of the women had metastases to the liver, lungs, or bones.

The Healthy Edge

CANCER continued

VITAMIN E. A group of Italian doctors used high doses of the drug cisplatin to treat 41 patients who had lung, brain, endometrial, and other types of cancer. Cisplatin causes nerve damage in 90 percent of the people who take it. Before chemo began and continuing for three months afterwards, 17 of the patients were given 600 IU of vitamin E, and 24 were given placebos. Only one of the patients taking vitamin E developed neuropathy, compared with 10 of those taking placebos. Vitamin E did not interfere with chemotherapy. PYCNOGENOL. Italian doctors treated 80 cancer patients with surgery, followed by either chemo or radiation. Some of the patients were also given either 150 mg of Pycnogenol or placebos daily. Pycnogenol was found to reduce nausea, vomiting, and diarrhea in the patients who took it. It also reduced chemo-related side effects by about half, as well as some radiation side effects. SILYMARIN. A study of children with acute lymphoblastic leukemia found that supplemental silymarin, an extract of milk thistle, reduced the risk of chemoinduced hepatitis. Dosages ranged from 80–320 mg daily, based on body weight. OMEGA-3S. Weight loss after surgery can complicate recovery, and cachexia often occurs in end-stage cancer patients. Two studies have found that omega-3 fish oils can help patients maintain their weight. In one study, researchers found that the EPA in fish oil helped cancer patients maintain their weight after surgery. In the other report, doctors found that high-dose EPA (4.7 grams daily) and DHA (2.8 grams daily) slowed weight loss and helped one-third of patients gain weight. CURCUMIN. Some 20 human studies are currently underway using 2–8 grams of curcumin (an extract of the spice turmeric) daily as an adjunct to conventional cancer therapies. Researchers from the M.D. Anderson Cancer Treatment Center, Houston, have so far reported that curcumin supplements had modest benefits in the treatment of patients with pancreatic cancer, one of the deadliest forms of the disease. VITAMIN C. Last but not least, researchers have found that a combination of intravenous (IV) and oral vitamin C can have a potent anti-cancer effect. Very high IV doses of vitamin C are toxic to cancer cells, based on studies conducted at the U.S. National Institutes of Health. While vitamin C supplements promote healing and have other benefits, only IV vitamin C can boost blood concentrations to the levels capable of killing cancer cells. A combination of IV and oral vitamin C can also benefit end-stage cancer patients, improving their appetites and overall quality of life.

WHY HIGHER DOSES ARE NEEDED

Nutritionally oriented physicians often point out that low-dose supplements are of little, if any, benefit for cancer patients. These doctors, such as Simone and Block, recommend relatively large amounts of supplements to their cancer patients. So don’t shy away from taking hefty amounts of vitamin supplements. To find a nutritionally oriented physician, search naturopathic.org or acam.org.

May 2011

SUPPLEMENTS FOR WOMEN OF ANY AGE

Whether you want to ease PMS, stop hot flashes, or save your heart, key remedies can make a huge difference

BY VERA TWEED espite the triumphs of emancipation, and less discrimination in the office, women today are facing greater health challenges as the world becomes more toxic. Supplements can go a long way toward protecting against environmental invaders and the ravages of time, especially when combined with a wholesome diet and regular physical activity. The trick is choosing the most effective supplements.

AN EASY WAY TO KEEP WEIGHT DOWN

The multivitamin lays an important foundation. By filling in the gaps caused by today’s nutrient-depleted food, a multivitamin provides nutritional insurance and can assist with weight loss, according to a study of obese women published in the International Journal of Obesity. Researchers noted thaxt, “Obese individuals are more likely to have either lower blood concentrations or lower bioavailability of minerals and/or vitamins.” The study compared the effects of a multivitamin and mineral supplement, calcium, or a placebo on weight and health markers among 87 women in China between the ages of 18 and 55. There was no diet or exercise program. Women who took the multi lost nearly 8 pounds in 26 weeks, whereas those who took a low-dose calcium supplement (162 milligrams daily) lost slightly less than 2 pounds, and those taking a placebo lost less than 0.5 pounds. In the trial, the multivitamin helped women shed fat, rather than muscle, and significantly increased the number of calories burned during the normal course of life—a phenomenon sometimes described as “revving up metabolism.” And multivitamins also improved cholesterol levels. Different vitamin formulations are designed for women at various stages of life, but as a rule, multivitamins don’t contain a full day’s calcium requirements (1,000 mg; 1,200 mg after age 50). This total includes calcium from food and supplements, so your personal needs depend upon your diet. Vitamin D, fish oil, and CoQ10 are other basic nutrients that need to be taken separately, and each provides a range of benefits.

The Healthy Edge

WOMEN’S HEALTH continued TODAY’S BIGGEST CHALLENGE

Toxins disrupt hormones, speed up the aging process, and promote disease. We can limit our exposure by eating organic food, using toxin-free skin-care and household products, and avoiding plastic food containers, but we can’t completely insulate ourselves from environmental pollutants. However, it is

possible to reduce the impact of toxins on our bodies. Although their effects are not fully known, many toxins mimic estrogen, disrupting the natural balance among hormones. Manifestations may include accentuated PMS symptoms, early and more severe symptoms of approaching menopause, a more difficult transition

VITAMIN D

Low levels of vitamin D increase risk for a host of conditions, including high blood pressure, PMS, heart disease, stroke, cancers, depression, arthritis, obesity, diabetes, autoimmune conditions, inflammatory bowel disease, colds and flu, allergies, asthma, and osteoporosis. Integrative physicians frequently recommend taking 2,000 international units (IU) daily, a significantly larger quantity than can be found in multivitamins. Vitamin D is available in capsules and liquid supplements.

FISH OIL

Several studies have found that fish oil can reduce menstrual pain. In a study of 42 teens, published in the American Journal of Obstetrics & Gynecology, 6 g of fish oil per day was the effective amount. Fish oil may also help to prevent breast cancer. To combat inflammation and improve virtually all aspects of health, including the heart, skin, brain, joints, and overall mood, 3 g of total omega-3 fat content daily is the usual recommended amount.

COQ10

Compared to men, women often have less dramatic symptoms of heart disease and are less likely to be rapidly and correctly diagnosed. CoQ10 is a vital nutrient for the heart because it feeds mitochondria, the energy-generating component of cells, and makes the heart stronger at any age. The supplement can help lower blood pressure and cholesterol, inhibit deadly clots, and improve recovery from heart surgery by a remarkable degree. Plus, it can help with weight loss. CoQ10 is available as an individual supplement, with recommendations ranging from 50–300 mg per day taken in divided doses with meals.

May 2011

through menopause, and an increased risk for hormone-related cancers. Specific nutrients or herbs can help counteract this damaging process. The following supplements provide a broad scope of benefits for women of all ages, from relieving hormonal discomforts to protecting against heart disease—the No. 1 killer of women.

DIINDOLYLMETHANE (DIM)

Broccoli and other cruciferous vegetables contain indole-3-carbinol (I3C), a substance that is converted into DIM in our bodies. DIM affects the breakdown of a form of estrogen called estrone, and according to animal research, appears to reduce its harmful effects, helping to prevent breast, cervical, and other cancers. When taken at a dose of 2 mg per kilogram of body weight per day, DIM may also protect against cervical dysplasia, a precancerous growth of cells on the cervix. Individual supplements of I3C and DIM are available.

CALCIUM D-GLUCARATE

Not the same substance as the mineral calcium, calcium D-glucarate reduces the impact of toxins (particularly harmful forms of estrogen in environmental pollutants) and aids in their elimination. Its mechanism includes inhibiting an enzyme that promotes hormone-dependent cancers, and it appears to regulate estrogen metabolism and lower cholesterol. Calcium D-glucarate is found in oranges, apples, grapefruit, and cruciferous vegetables. Therapeutic amounts are available in individual supplements and in cleansing or detoxification formulas.

EVENING PRIMROSE OIL

A source of the healthful omega-6 fatty acid GLA (gamma linolenic acid), evening primrose oil is often taken to reduce PMS symptoms such as bloating, irritability, depressed mood, and breast tenderness. It may also help relieve hot flashes and night sweats in the years leading up to menopause. Evening primrose oil helps control

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WOMEN’S HEALTH continued blood pressure and, because it reduces inflammation, may be beneficial for arthritis, allergies, and eczema. It is available as an individual supplement and in formulas that provide 240 mg of GLA per day.

7 8 9

POMEGRANATE

Studies have found that antioxidant-rich pomegranate is good for the heart and counteracts harmful effects of estrogen. In a cell study published in Cancer Prevention Research, pomegranate suppressed an enzyme that promotes breast cancer—helping to prevent the disease—and stopped growth of tumors. Researchers identified compounds in the fruit that specifically target estrogen-dependent cancers.

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CHASTEBERRY

Also called vitex, chasteberry is used in Europe as a medical treatment for breast tenderness associated with PMS and for noncancerous cysts, or fibrocystic breast disease. It is also used to relieve other symptoms of PMS, irregular periods, and menopausal discomfort, and to enhance fertility. In addition to being an individual supplement, chasteberry, usually in doses of 100–200 mg, is combined with herbs such as black cohosh in formulas designed to relieve hot flashes and other menopausal symptoms.

PROGESTERONE

A low level of progesterone is a very common cause of uncomfortable premenopausal symptoms. Many women find safe, natural relief with a form of the hormone that is chemically identical to the progesterone our bodies produce (not the same as “progestin,” which increases risks for heart disease and strokes). Progesterone is available in very low dosages at health food stores or by prescription through integrative physicians, who usually do tests to determine customized dosages. “If you get too much or too little,” says Pam Tarlow, an integrative pharmacist in Los Angeles, “you might accentuate symptoms.” Feeling overly sleepy, she says, is the most common sign of too much progesterone. If in doubt, get tested. To find qualified health professionals, visit salivatest.com.

CRANBERRY

Historically and scientifically, cranberries are widely recognized for their ability to prevent urinary tract infections (UTIs) by stopping harmful bacteria from attaching to the walls of the urinary tract. Cranberry juice or extracts are especially beneficial for women of any age who are prone to UTIs. Because they are rich in vitamin C and other antioxidants, cranberries may also benefit the cardiovascular system.

May 2011

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Balanced Fiber

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Keys to Healthy Shiny Hair BY SALLY KARLOVITZ, CN

ENVIRONMENTAL POLLUTANTS, illness, poor nutrition, lack of sleep, and stress can all cause dull, limp, brittle hair. To prevent these negative results, take the two-step approach to beautiful shiny hair.

1. Nourish from the Inside

Just like your body, your hair needs a balanced, nutritious diet to stay healthy. Remember that your hair is a reflection of what is going on inside your body. Hair draws its nutrition from the blood through the roots (follicles), so internal care is just as important as external. Supplements are available that provide specific nutrients for the hair. L-Cysteine, an amino acid found in hair, and the B vitamin, Biotin, are both nutrients that help with normal hair growth. Essential fatty acids, such as those found in flaxseed oil, help prevent dry, brittle hair and a dry scalp. In addition, antioxidants such as vitamins E and C help protect the hair and scalp from damage due to sun exposure and pollutants. Vitamin E can also stimulate the scalp by improving circulation. And don’t forget the water! Water is an essential nutrient that helps keep your body hydrated, which in turn helps keep your hair silky and shiny.

2. Nourish on the Outside

Regular cleansing unclogs follicles so that your natural protective oils can create a healthy shine. Use natural shampoos and conditioners that contain botanical ingredients, protein, and vitamins to add body and support healthy shiny hair. Formulas are available for a variety of hair types, from dry to oily.

HAIR LOVER’S FORMULA™ For healthy hair.* Contains a blend of vitamins, minerals and amino acids. Continuous release formula.

May 2011

HENNA CREAM

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Once the hair is cleansed of unwanted dirt and oil, a natural conditioner is helpful. A conditioner will replace protective oils or fluids and/or repair damage to the hair caused by sun, wind, chlorinated water, blow-drying, hair dyes, or permanents. Avoid using too many chemicals on your hair too often. If you want to mix in a little color, for instance, look for natural, ammonia-free hair dyes that feature herbal ingredients such as henna. Using this two-step approach, and focusing on natural ingredients, you will get the healthy shiny hair you’ve always wanted.

Healthy Bones for Life OSTEOPOROSIS. Statistically, more women than ever are developing this disease that causes brittle bones. But what is really frightening is that it is being seen in younger women more frequently than ever before. Here are some tips to achieving optimal bone health throughout life: START EARLY. Most bone density should be created during the teen years. Sadly, with many teens eating diets high in processed foods and low in calcium and other nutrients, they aren’t getting the nutrients they need to build strong bones. Make sure teenage diets include more fresh foods, and as an insurance policy, teenage girls should take a multivitamin, as well as a high-quality calcium/magnesium supplement. Good tasting liquid and powder calcium formulas are available that may be more appealing than a tablet. Soda should be limited or eliminated for optimal bone health. DURING PREGNANCY. Calcium needs increase during each trimester of pregnancy. If adequate calcium isn’t taken during the

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pregnancy, then calcium will be pulled from the mother to give the baby what it needs for bone formation. So a high-quality prenatal supplement fortified with extra calcium is beneficial to both the mother and the baby. DURING MENOPAUSE. Estrogen plays an important role in pulling calcium into the bones. As estrogen levels decrease, it’s vital to do something to keep a good pool of estrogen in the body. Eating more soyfoods, which are rich in plant estrogens or isoflavones that may play a role in preventing osteoporosis, can help. A bone-building formula that includes calcium, magnesium, boron, vitamin D, and vitamin K is also essential during this time. LIFESTYLE SUPPORT. Finally, consider some simple lifestyle changes that support the bones. A diet full of fresh fruits and vegetables, whole grains, and soyfoods provides a solid foundation. Weight-bearing exercise has also been shown to help maintain bone health and reduce risk for osteoporosis. These changes, along with some supplemental support, can help you have healthy bones for life.

IONIC-FIZZ SUPER D-K CALCIUM PLUS BERRY Ionic calcium, vitamins D3 & K2 + cofactors needed for strong bones.* Ionic form of minerals for maximum absorption. Mixed Berry flavor.

Q&A Q: What is hydrolyzed collagen? A: Hydrolyzed collagen is a highly

digestible form of collagen, the primary structural protein in our bodies. Collagen is part of our connective tissues, making it part of our skin, bones, and joints. People have used hydrolyzed collagen to support the health of these structures in the body. Hydrolyzed collagen also contains high ratios of nitrogen-rich amino acids, such as glycine and proline, important for muscle protein synthesis. It helps support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss. In addition, since hydrolyzed collagen is a protein rich in several essential amino acids, it has a satiating and satisfying effect in the body. With these benefits, hydrolyzed collagen is often used as part of a weight management program or as part of a sports and fitness regimen.

LIQUI-SLIM™ PM LIQUID DIET SUPPORT Helps maintain healthy body weight.* Formulated with hydrolyzed collagen, which helps support the body’s ability to maintain lean muscle tissue.* Enhanced with chromium, CitriMax, CLA, apple cider vinegar, L-carnitine and more! The Healthy Edge

NATURAL BEAUTY | BY KIM ERICKSON

GOOD BACTERIA for BETTER SKIN Bacteria—while the mere thought of it may make your skin crawl, it just might be the hottest new ingredient in skin care

Your skin— in fact, your entire body—is teeming with bacteria that are vital for good health. While there’s growing evidence to confirm that these friendly flora support healthy immunity and digestion, recent studies suggest that bacteria, in the form of probiotics, can also fortify your skin. This should come as no surprise since probiotics have long been used to prevent eczema in infants. Research repeatedly shows that exposure to beneficial bugs both before birth and during the first two years of life stops eczema before it even starts. Although most of the studies linking probiotic supplements to eczema relief have concentrated on children, some researchers speculate that topical probiotics may also reduce symptoms in adults by boosting the immune response.

From Acne to Antiaging: Bugs to the Rescue Applying probiotics topically can also fortify your complexion’s defenses against 30

May 2011

chemicals and allergens that can disrupt the skin’s barrier function and cause swelling, dryness, breaks in the skin, and increased skin sensitivity. And because of probiotics’ ability to keep a healthy balance between the good and bad bacteria on the skin, they are a natural weapon in the battle against acne. Laboratory tests that pitted a variety of beneficial bacteria against Propionibacterium acnes—the microbe responsible for that pimple on your chin—found that all of the probiotic strains stopped the harmful bacteria in its tracks. But probiotics don’t just benefit young people or those with skin conditions such as eczema. Emerging evidence suggests that these helpful critters might even keep premature aging at bay. Along with probiotics’ ability to strengthen the skin’s barrier function is their capacity to help the skin hang on to moisture. The result? Soft, dewy skin. Preliminary studies also point to the possibility that some probiotic strains protect against the damaging rays of the sun. These findings have piqued the interest of cosmetic companies, which are rushing to develop products packing skin-friendly probiotics. But you don’t need to wait to take advantage of beneficial bacteria— support your skin from the inside out with a daily probiotic supplement. An effective way to fortify your army of beneficial bugs is with a multi-strain

probiotic formula. Check the label to make sure your probiotic is guaranteed to contain live and active cultures at the time of consumption—and make sure to store your supplement properly. Some probiotics require refrigeration; others are shelf-stable. Both can be quite effective. The minimum probiotic dose typically recommended is 1 billion live organisms per day. While that might sound like a lot, it’s actually the amount you’d find in a cup of yogurt. But when it comes to probiotics, more is better. Most studies of probiotics’ impact on skin have used 5 billion colonyforming units (CFU). ESSENTIAL FORMULAS DR. OHHIRA’S PROBIOTIC KAMPUKU SOAP Made with plant extracts, seaweed, and herbs, this natural probiotic soap protects and moisturizes.

PARAGON PLUS DOPHILUS-8

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before

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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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2/23/11 11:07 AM

GO GLUTEN FREE | BY MELISSA DIANE SMITH

INDULGE MOM on her special day From a brilliant brunch to a dazzling dinner, safe, healthy food makes a perfect Mother’s Day gift

Mother’s Day is the time to honor your mom and celebrate everything that she’s done for you. And if she’s given up gluten, one of the most thoughtful gifts that you can give her is a gluten-free meal, dessert, or entire day full of tasty food. When you take the time to plan ahead and serve your mom delicious, gluten-free food, it gives a healthy boost for her body and a much-appreciated respite from the burden of making sure that all of the food she eats is gluten free. The kinds of gluten-free food gifts you can give range from simple to elaborate. Here are just a few ideas: HAVE A TEA PARTY. Choose and brew your mother’s favorite tea, and give her an aesthetic Victorian experience by using a

May 2011

pretty china tea set and lace tablecloth. Serve with homemade or store-bought gluten-free muffins or scones. MAKE MOM A SPECIAL DESSERT.

This is a gift that is always appreciated by people who are gluten sensitive. It’s even more special if your mother has other food sensitivities in addition to gluten and you make a tasty dessert that works around all of her problem foods. For example, to avoid milk products, use coconut butter in place of regular butter, and use light coconut milk or unsweetened almond milk in place of cow’s milk. To avoid refined white sugar, try unrefined coconut sugar. As an especially healthful choice for a treat, prepare a dessert that emphasizes seasonal organic fresh fruits—berries, cherries, or

peaches—such as a gluten-free fruit cobbler, crisp, or crumble (see recipe, p. 34). If you’re not much of a baker, make a foolproof, simple-to-prepare fruit parfait with layers of fresh fruit and non-dairy frozen dessert. Even if you decide to take your mother out to dinner at one of the growing number of restaurants that have gluten-free options, it’s a nice touch to finish the evening off with a dessert that you made just for her. PREPARE BREAKFAST OR BRUNCH.

Start the day off on an especially caring note by giving your mother a top-of-themorning treat. A few ideas: organic hazelnut coffee with coconut milk and a gluten-free blueberry muffin or banana bread; gluten-free sausage and gluten-free

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2/22/11 11:27 AM

GO GLUTEN FREE | BY MELISSA DIANE SMITH , continued

BLUEBERRY COBBLER* SERVES 6 A perfect Mother’s Day treat, this easy-to-make, antioxidant-rich dessert features low-glycemic coconut sugar. Serve it à la mode with a scoop of organic coconut-milk-based, vanilla frozen dessert and a few fresh blueberries for garnish. 2½ cups fresh blueberries

4 large organic eggs

2 Tbsp. organic unsweetened applesauce

¼ cup coconut oil, melted cup organic coconut flour cup finely ground almond flour

2 tsp. gluten-free vanilla flavoring or vanilla extract

¼ tsp. unrefined sea salt

3 Tbsp. unrefined coconut sugar

½ tsp. gluten-free baking powder

1 Tbsp. arrowroot powder

1 Tbsp. unrefined coconut sugar

1. Place blueberries in 9-inch glass pie plate or round baking dish.

Add applesauce, vanilla, and coconut sugar, and mix carefully to coat blueberries. Let stand a few minutes, then mix in arrowroot.

2. Preheat oven to 350°F. Whisk together eggs and melted coconut oil in large bowl. Combine organic coconut flour, ground almond flour, sea salt, gluten-free baking powder, and coconut sugar in separate bowl, then stir into egg-oil mixture. 3. Pour batter completely over blueberry mixture, spreading to edges of pan if necessary. Bake 25–30 minutes, or until lightly browned on top and toothpick inserted in middle comes out clean. Cool 10–20 minutes, and serve warm. For a sweeter cobbler, allow to cool completely, then cover with plastic wrap, refrigerate, and serve cold. PER SERVING: 308 CAL; 3 G PROT; 42 G TOTAL FAT (6 G SAT FAT); 20 G CARB; 0 MG CHOL; 243 MG SOD; 2 G FIBER; 1 G SUGARS

crepes; an omelet with assorted colorful vegetables and a fresh fruit salad; wild rice pancakes; or organic buffalo burgers with sautéed mushrooms and roasted asparagus spears. PICK A PICNIC. Pack a nice spread to go, and give your mom a pleasurable outdoor eating experience. Think tabbouleh made from quinoa or soybeans, green salad topped with grilled chicken, or assorted finger food such as grilled garlic shrimp, olives, almonds, hummus or Brie with gluten-free crackers, and fresh grapes. MAKE HER FAVORITE MEAL. This could be something simple—gluten-free fajitas, broiled lamb chops and a salad, or roasted rosemary chicken and baked yams— that she often makes for the family. Or it might be a meal that she loves but doesn’t have very often because it’s pricey, such as halibut or a grass-fed sirloin steak. Or even something unusual that she’s wanted to try, such as a salad topped with pomegranate seeds and goat cheese, or an açai smoothie. Either way, if you put in the extra effort to give Mom something from the heart that caters to her preferences, you’ll give her an extra-special Mother’s Day.

*Reprinted from the Going Against the Grain Group, 2011, by Melissa Diane Smith.

BLACK SOYBEAN TABBOULEH SERVES 4 Gluten-free canned black soybeans, high in protein and fiber, replace the traditional bulgur. Combining them with crunchy, high-fiber veggies makes a perfect lunch. 1 15-oz. can black soybeans, rinsed and drained 2 large plum tomatoes, seeded and chopped 1 medium-sized green bell pepper, seeded and chopped 1 packed cup chopped Italian parsley leaves

Juice of 1 lemon 1 tsp. salt ¼ tsp. cayenne pepper, or to taste 1 Tbs. extra virgin olive oil 1 packed cup mint leaves, cut into thin strips

1. Combine soybeans, tomatoes, green pepper and parsley in mixing bowl. 2. In small bowl, whisk lemon juice with salt and cayenne. Mix in oil. Pour

over bean mixture; toss well. Mix in mint. Let sit 20 minutes so flavors meld. Will keep in refrigerator 24 hours, tightly covered. PER SERVING: 180 CAL; 12 G PROT; 5 G TOTAL FAT; 20 G CARB; 0 MG CHOL; 650 MG SOD; 10 G FIBER; 3 G SUGARS

May 2011

Melissa Diane Smith, a nutritionist who specializes in personalizing the gluten-free diet, offers long-distance telephone counseling and coaching services to clients nationwide. She is the author of Gluten Free Throughout the Year: A Two-Year, Month-to-Month Guide for Healthy Eating. To learn about her Going Against the Grain Group or her free newsletter, visit againstthegrainnutrition. com. For info about her books and her long-distance consultations and nutrition coaching programs, visit melissadianesmith.com.

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2/22/11 11:30 AM

NATURAL GOURMET | BY NEIL ZEVNIK

Crush on GARLIC Our recipe for Barley Vegetable Soup with Garlic is the ultimate comfort food, not to mention powerful medicine With the current craze for vampires in our popular culture, you’d think the classic protection against these seductive creatures of the night would be getting more play across the media spectrum. I speak, of course, of garlic. Hung in the window, rubbed on the keyhole, or ingested before bedtime, garlic has been a mainstay of supernatural protection in folklore throughout the centuries. In fact, garlic’s protective reputation didn’t develop without reason. Garlic is indeed a vigorous source of all kinds of protection for us humans—just not necessarily against bloody-fanged changelings. But if you want to talk about guarding against high blood pressure, infections, arthritis, asthma, some forms of cancer, and possibly even obesity, you need look no further than the “stinking rose” that figures so prominently in the Mediterranean diet.

Your Body’s Best Medicine The heavy hitter here is sulfur—garlic is blessed with numerous sulfurcontaining compounds that have wide-ranging benefits, including: CARDIOVASCULAR HEALTH: Different compounds in garlic (including allicin, polysulfides, and ajoene) have been shown to minimize unwanted contraction of blood vessels, promote blood vessel dilation (for healthy blood pressure), regulate the stickiness of blood platelets (for clot prevention), and protect blood vessel walls from damage. INFECTION PROTECTION: Garlic has been shown to help prevent yeast infections. In fact, historically, garlic has been used for centuries to ward off all kinds of infections: The ancient Greeks used it to treat parasites, the Romans used it for smallpox, and medics in the two world wars used it on wounds to prevent gangrene. CANCER DETERRENT: More research is needed, but there is considerable evidence that the allyl sulfides in garlic may contribute to a reduced risk of certain cancers, particularly colorectal and renal cancer. A NTI-INFLAMMATORY: Research strongly suggests that several of garlic’s

sulfide compounds can moderate arthritic and allergic airway inflammations; and these anti-inflammatory effects may actually influence the development of the body’s fat cells, thereby having a favorable impact on obesity.

crush, chop, sit

To ensure that you get all the goodness from your garlic, remember that it’s the physical crushing and chopping of the cloves that releases and activates the compounds. So be sure to start your recipes with that step, and let the garlic sit for a few minutes before cooking with it. And if you’re worried about the dreaded garlic breath, try a few classic antidotes: Eat parsley (short-term effectiveness only), mushrooms, and basil. According to the Journal of Food Science, drinking whole milk while eating garlic is the most effective method for reducing that pungent odor.

May 2011

BARLEY VEGETABLE SOUP WITH GARLIC SERVES 6

This healthy, hearty winter soup will warm your bones. Serve it with some crusty bread and a green salad. It can be made in advance and refrigerated; simply re-heat to serve. 3 Tbs. olive oil 1 yellow onion, peeled and coarsely chopped 4 large carrots, peeled and coarsely chopped 4 ribs celery, coarsely chopped 1 small fennel bulb, coarsely chopped 2 Tbs. chopped fresh garlic ½ tsp. dried thyme 8 cups organic low-sodium chicken broth 1 cup pearl barley Salt and pepper to taste Chopped fresh parsley for garnish

1. Combine onion, carrots, celery, fennel, garlic, and thyme. Place in food processor, and pulse until mixture is finely chopped, but not puréed.

2. Heat olive oil in large heavy-bottomed stock pot over medium heat. Add vegetable mixture and cook, stirring often, until onions are translucent, about 10 minutes.

3. Add broth, increase heat, and bring to a boil. Add barley,

and return to a boil. Reduce heat to low, and gently simmer, stirring occasionally, for about an hour. Add salt and pepper to taste.

4. Ladle into large bowls, and garnish with a generous sprinkling of parsley.

PER SERVING: 245 CAL; 7 G PROT; 7 G TOTAL FAT (1 G SAT FAT); 39 G CARB; 0 MG CHOL; 185 MG SOD; 9 G FIBER; 4 G SUGARS

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