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SPRING FORWARD WHY EXERCISING IS EASIER THAN YOU THINK
INNER BEAUTY
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SECRET SUPERFOODS
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helpful herbs for menopause p. 28
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Astaxanthin: King of Carotenes Astaxanthin is a carotenoid found in salmon and krill – it is what makes them pink. As a carotenoid, astaxanthin possesses antioxidant activity, but it goes beyond just cellular protection. Here is some of the recent research on astaxanthin:
B12 +Plus Patches A novel and effective way to get your B12. Each patch h supplies 1000 mcg highly absorbable methylcobalamin n B12 + 400 mcg folic acid. Easily absorbed through thee skin into the blood stream. No pills to swallow and no o painful injections needed!
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Beautiful Legs Diminish the unsightly look of dark veins with thiss powerful antioxidant complex.* Clinically studied ed 95% diosmin boosts circulation and cellular health th in legs.* With resveratrol, grapeseed and more.
Dementia: A study published in the British Journal of Nutrition found that supplementing with astaxanthin improved red blood cell antioxidant status and decreased phospholipid hydroperoxides levels, which may help prevent dementia. It adds to the thought that astaxanthin plays a role in healthy brain function. Vision: Astaxanthin may protect against oxidative damage caused by UV rays from the sun, and may also increase choroidal circulation. The choroid is a layer of blood vessels that removes waste from and provides nutrients to the outer portion of the retina. Healthy choroidal circulation has been linked to decreased incidence of macular degeneration. Cholesterol: A study found that supplementation with astaxanthin increased HDL cholesterol and decreased triglycerides in patients with mildly high cholesterol. These results suggest that astaxanthin may be a useful supplement for people with mildly elevated sup triglycerides or for people who need to increase trig their serum HDL levels. the Immune Health: One study found that daily Im supplements of astaxanthin may reduce sup oxidative stress, protect DNA from damage and ox boost the immune response in healthy young bo women. wo
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May 2012
FEATURES
20 Top 10 Exercise Myths Working out is easier than you think: Everyone knows health benefits of exercising regularly. But many of us are also adept at finding reasons not to. We take on 10 of the most common excuses for avoiding exercise and show why they’re mostly hot air.
24 Beautiful Inside & Out Nature’s prescription for radiant skin: Beauty isn’t just skin deep. Your body needs the right ingredients to keep you looking great. From blueberries to tomatoes, here are some of nature’s best nutrients to keep your skin glowing all summer long.
DEPARTMENTS NEWS FLASH 6
SPICE UP YOUR HEALTH 18
NATURAL BEAUTY 30
The Latest Research: Natural sleep aids, supplements for stress, and more.
Sweet & Savory: Common kitchen spices such as cinnamon and oregano can add a boost to your cooking—and your health.
Timeless Beauty: Your body changes over time, and so should your beauty regimen. Here are some natural solutions for every stage of life.
SUPPLEMENT ADVISOR 10 The Soluble Fiber Solution: The health benefits may surprise you.
HEALING EDGE 12 Inflammation Rx: Foods and supplements that may help quench this “silent killer.”
EXPERT’S CORNER 16 Super Health for Women: Sherrill Sellman, ND, with nutrition and lifestyle information that every woman needs to know.
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MENOPAUSE 28 Healthy Change of Life: Plant-based solutions for common symptoms.
Q&A 29 Awesome Açai: The little tropical berry packs a powerful health punch.
OSTEOPOROSIS 29 Healthy for Life: It’s never too early to start thinking about bone health.
GO GLUTEN FREE 32 Secret Superfoods: Bursting with flavor and packed with nutrients, these oftenoverlooked gems can put some zing in your gluten-free routine.
NATURAL GOURMET 36 The Best Olive Oil: Only quality olive oils provide the full health benefits. We look behind the labels to find the very best.
May 2012
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LET TER FROM THE EDITOR
Mom’s Month May is one of my favorite months. Warm weather has arrived for good. Baseball season is in full swing. And it’s the month for Mother’s Day, our annual reminder to take some time out to say, “thank you” to all of the wonderful women in our lives. With that in mind, we’ve packed this issue of The Healthy Edge with articles and information geared especially for women. For starters, we sat down with Sherrill Sellman, ND, an author and women’s health advocate who offers expert wellness advice (p. 16). Then we take a look at natural ways to ease common menopause symptoms, as well as strategies for maintaining bone health (p. 28–29). And we provide a rundown of some the best nutrients for radiant skin (p. 24). Of course, no issue of The Healthy Edge would be complete without a wealth of general natural health information. So we also take a look at the surprising benefits of common kitchen spices (p. 18), offer practical tips for fighting inflammation (p. 12), debunk some of the most common myths about exercise (p. 20), and more. Hopefully, a little something for all of the special people in your life.
Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ayn Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed
Production Director Cynthia Lyons Production Manager Mark Stokes
Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310-356-4100; Fax 310-356-4110 Group Publisher Joanna Shaw 800-443-4974, ext. 708 Associate Publisher Bernadette Higgins 561-362-3955 Midwest Ad Manager Lisa Kurdziolek 812-275-5510 West Coast and Mountain Ad Manager Cindy Schofield 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 800-443-4974, ext. 703; Fax: 317-536-3708
Director, Retail Development John Potter and Custom Marketing 800-443-4974, ext. 702 jpotter@aimmedia.com 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
Happy Mother’s Day! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Senior Vice President & CFO Brian Sellstrom Healthy Living Group, General Manager Patricia B. Fox THE HEALTHY EDGE. Vol. 2, No. 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.
May 2012
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NEWSflash SLEEP
BASIC REMEDIES FOR ...
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ying awake at night certainly isn't healthy, but neither are sleeping pills. Popular ones such as Ambien increase risk of death by more than five times, according to a study of more than 10,000 people at the University of California, San Diego. The drugs also increase risk of cancer, and overall they’re as deadly as cigarettes, according to researchers. In contrast, natural remedies safely restore our normal sleep patterns. To relax in the evening, first try chamomile tea—best brewed in a covered tea pot to maintain its medicinal properties. The following natural remedies also offer sleep support:
TRYPTOPHAN One of the essential components of protein, the amino acid tryptophan has been studied for more than 50 years as a sleep remedy. A review published in the Journal of Psychiatric Research found that it is most effective for mild to moderate insomnia. Studies have used 1 gram or more of tryptophan in pill or powder form per day, but many people find that a lower dose taken 1–3 hours before bedtime is optimum.
can disrupt production of this important hormone. Melatonin supplements can help restore natural sleep rhythms, increase sleep time, and even reduce jet lag. Optimum amounts vary from 0.1–3 mg daily, usually taken an hour before bedtime.
TART CHERRY JUICE Juice from tart Montmorency cherries contains melatonin and improves sleep, according to a British study of 20 people with sleep problems published in the European Journal of Nutrition. Compared to people drinking a placebo, cherry-juice drinkers slept an extra 39 minutes per night, spent less time lying awake in bed, and napped less during the day. In the study, people drank 1 fluid oz (30 mL) of tart Montmorency cherry juice concentrate mixed in a glass of water, twice daily, morning and evening.
MORE SLEEP REMEDIES Formulas to enhance restful sleep contain combinations of helpful ingredients in tablets, liquids, softgels, or teas. Ingredients may include herbs such as valerian, hops, and skullcap; L-theanine, a stress-reducing component of green tea; and 5-HTP, a more potent relative of tryptophan.
MELATONIN Our bodies produce melatonin when it gets dark, to induce relaxation and regulate sleep cycles. But irregular schedules, lack of exposure to natural sunlight, or being around bright lights before bedtime
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May 2012
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NEWSflash
quick fix: ANTI-STRESS TRIO Try any one of the following three natural solutions as an antidote to stress—or combine all three for more powerful protection.
+ Natural Vitality Natural Calm in Raspberry-Lemon Flavor: This “AntiStress Drink” rich in magnesium makes an ideal nightcap.
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Pycnogenol Rejuvenates Skin With age, skin loses its ability to retain moisture and becomes less elastic, causing telltale dryness and wrinkles. An antioxidant plant extract from the bark of French maritime pine trees— Pycnogenol (pronounced “pic-noj-enall”)—can help to reverse the process, according to a study of 20 women ages 55–68. In the study, published in the journal Skin Pharmacology and Physiology, women took 75 mg of Pycnogenol daily for 12 weeks, with these results: • Production of hyaluronic acid, which keeps skin hydrated, increased by 44 percent. • Skin elasticity improved by 25 percent. • Moisture in skin improved by 8–21 percent (drier skin showed more improvement). • Wrinkles reduced by 3 percent and smoothness improved by 6 percent.
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PAPAYA is an excellent source of vitamin C—your body requires more vitamin C during times of stress.
Fish Oil Boosts Women’s Exercise Results Exercising with weights strengthens muscles, but adding fish oil supplements to such a program boosts strength even more, according to a study of 45 women with an average age of 64. Published in The American Journal of Clinical Nutrition, the study tested 2 grams daily of a fish oil supplement during a 90-day training program and concluded: “Strength training increased muscle strength in elderly women. The inclusion of fish oil supplementation caused greater improvements in muscle strength and functional capacity.”
IS YOUR DOCTOR’S WEIGHT A HEALTH HAZARD?
D
octors who are obese are nearly half as likely to discuss patients’ weight problems, according to a survey of 500 primary care physicians by Johns Hopkins Bloomberg School of Public Health. Ignoring obesity contradicts medical guidelines.
BLACK TEA LOWERS BLOOD PRESSURE Routinely drinking three or more cups of black tea daily lowers blood pressure enough to reduce the prevalence of heart disease by some 7–10 percent, according to an Australian study published in the Archives of Internal Medicine. The researchers believe that drinking tea for even longer periods of time may produce greater heart-healthy benefits.
May 2012
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SUPPLEMENT ADVISOR | BY JACK CHALLEM
the SOLUBLE FIBER solution This often-overlooked type of fiber provides unique health benefits THE BASICS: An inadequate intake of dietary fiber can contribute to the risk of developing obesity, type 2 diabetes, coronary artery disease, and colon cancer. For years, researchers focused on insoluble fiber, or roughage, but the bigger health benefits might actually come from soluble fiber. Soluble fiber helps reduce appetite, leading to less food consumption and then to weight loss. It can also relieve constipation, improve inflammatory (irritable) bowel disease, lower cholesterol and blood pressure, and enhance protection against cancer and infection.
ALIAS: The most common types of soluble fiber sold as dietary supplements include oat bran, flaxseed, glucomannan, beta-glucan, inulin, and psyllium. HOW SOLUBLE FIBER WORKS: Soluble fiber, sometimes called viscous fiber, expands and forms a gel when it encounters water in the digestive tract, creating a sense of fullness. Some types of soluble fiber reduce the absorption of cholesterol and enhance the growth of beneficial bacteria in the digestive tract. Although soluble fiber might actually slow the digestive process, its bulk promotes regular bowel movements and well-formed stools.
HEALTH BENEFITS: Different types of soluble fiber may have slightly different health benefits. • Glucomannan. This type of plant fiber has several positive effects, according to an overview of the research in The American Journal of Clinical Nutrition. After daily consumption for several weeks, glucomannan can lead to a modest reduction of blood sugar levels. In a couple of studies, supplements promoted modest weight loss, which was enhanced when glucomannan was combined with a low-calorie diet. Other research has shown that glucomannan 10
decreases “bad” LDL cholesterol, triglyceride levels, and blood pressure. • Beta-glucan. This type of soluble fiber enhances the immune system, and it may protect against cancer and infections— including fungal infections. Scientists recently discovered that macrophages, a type of white blood cell, ingest betaglucan and then secrete a specific antitumor compound. Other researchers have reported that beta-glucan reduces LDL cholesterol and improves blood sugar control in people with type 2 diabetes. • Inulin. Not to be confused with the hormone insulin, inulin is both a soluble fiber and a prebiotic, meaning that it is a food source for beneficial intestinal bacteria. Like other types of soluble fiber, inulin functions as a natural stool softener that can reduce constipation. A study in The Journal of Nutrition noted that it may also reduce the severity of inflammatory bowel disease. • Psyllium. Obtained from the seed husks of Plantago psyllium, psyllium helps normalize bowel movements, preventing both constipation and diarrhea. A study of 125 people with type 2 diabetes found that psyllium supplements led to significant reductions in blood sugar, total cholesterol, LDL cholesterol, and triglycerides. Other studies have yielded similar results. An article in the International Journal of Pharmaceutics noted that psyllium likely plays a role in preventing inflammatory bowel disease and ulcerative colitis.
BACKGROUND CHECK: Fruits and vegetables are rich sources of both soluble and insoluble fiber, so include a lot of them in your diet. Oats and seed husks are also excellent sources of soluble fiber. HEADS UP: Taking large amounts of soluble fiber may result in constipation, flatulence, and bloating. Start with a small
amount, such as one or two capsules, and increase your fiber intake gradually along with your intake of fluids.
WHAT YOU SHOULD TAKE: Fiber supplements vary greatly, so carefully follow the directions on the label of the product you use. Try to get at least 25 grams of fiber in your diet daily from food first, and supplements if needed. In general, take the supplements 15–30 minutes before eating, and don’t take fiber with other supplements or medication; fiber absorbs them and keeps your body from absorbing them. PARAGON PLUS SMOOTH FIBER14 supports optimum digestive health with organic acacia and inulin fibers. This grit-free liquid is gluten free and has a great orange cream flavor.
Keep things running smoothly, and relieve gas and bloating, with NATURAL FACTORS PGX ULTRA MATRIX PLUS SOOTHE DIGEST. Contains a unique and proprietary blend of highly purified fiber (including konjac root and alginate), plus fennel, anise, and caraway seed to ease digestive discomfort.
HERO NUTRITIONALS YUMMI BEARS FIBER (FOR KIDS) is made from natural chicory root to prevent digestive problems and keep tummies healthy and happy.
May 2012
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HEALING EDGE | BY JONNY BOWDEN, PHD, CNS
INFLAMMATION Rx Learn why inflammation is called the silent killer—and how you can reverse it THE PAIN OF ACUTE inflammation in your joints will grab your attention, but you probably won’t notice the chronic inflammation in your vascular system, where it’s doing incalculable damage every day. This silent inflammation reduces your odds of long life just as effectively—and as silently—as breathing an invisible, odorless poison gas. No wonder Time magazine presciently entitled a cover article “Inflammation: The Silent Killer.” Imagine that you have two factories in your body: one that produces inflammatory chemicals and another that produces anti-inflammatory ones. We’re overfueling the first one, and underfueling the second. The result? Chronic, low-level inflammation, which is recognized to be a major part of every degenerative disease that we know of—from obesity to diabetes to cancer to Alzheimer’s disease.
A Hidden Health Threat Too often, this kind of inflammation flies beneath the radar. It’s happening right now in your body, but you’re unaware of it. Inflammatory chemicals are everywhere. Nearly everything that’s an irritant to the system—including air pollution, tobacco smoke, and other chemicals in our environment—has the potential to produce inflammation. Even the food we eat can cause an inflammatory reaction (and frequently does; think of food allergies or sensitivities). Some foods can turbo-charge our inflammatory production pathways, while other foods have precisely the opposite effect. And here’s where it gets really interesting. Our bodies make both inflammatory and anti-inflammatory compounds—called eicosanoids—from raw materials that come from only one source: essential fatty acids. The type of fat that you consume has a profound effect on eicosanoid production. Omega-6 fatty acids (in vegetable oils such as corn, safflower, and sunflower oils) are the precursors for the inflammatory chemicals in the body, while omega-3 fatty acids (in flax, fish, and fish oil) are the exact opposite. They’re the fuel for our bodies’ inner antiinflammatory factory. Most researchers tend to agree that a healthy relationship of omega-6s (proinflammatory fatty acids) to omega-3s (anti-inflammatory fatty acids) is close to 1:1—about the ratio that you’d find in the diets of the ancient hunter-gatherer societies that were so remarkably free of the diseases that we associate with aging. This ratio keeps the eicosanoid production factories in harmony, with the body producing an almost perfect balance of both inflammatory and anti-inflammatory chemicals. Unlike the balanced diets of our ancient ancestors, however, the ratio of proinflammatory fats to anti-inflammatory fats in the 12
typical modern Western diet is around 15:1. Think that doesn’t matter? Think again. The importance of this balance to health and antiaging can’t be overstated. “A high omega-6/omega-3 ratio promotes the pathogenesis of many diseases, including cancer, cardiovascular disease, osteoporosis, and inflammatory and autoimmune diseases,” says Artemis P. Simopoulos, MD, of the Center for Genetics, Nutrition and Health in Washington. “A lower ratio of omega-6/omega-3 fatty acids is needed for the prevention and management of chronic diseases.” In other words, inflammation is killing us. It is arguably the most significant engine driving premature aging.
Extinguish the Fire Within Fortunately, a great deal of inflammation is under our control. If you can put out the “fire within,” or at least stop it from spreading, you’ll be well ahead of the game when it comes to extending life, as well as improving the quality of the years you have.
May 2012
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HEALING EDGE | BY JONNY BOWDEN, PHD, CNS, continued Here are some of the superstars of the food kingdom when it comes to containing these natural anti-inflammatories:
• Onions, garlic, and leeks • Spices (ginger, turmeric, clove, cinnamon) • Fruits (dark berries, apples) • Leafy greens (spinach, kale, collard greens, chard) • Brassica vegetables (cabbage, Brussels sprouts, cauliflower, broccoli) • Tomatoes
• Bell peppers • Beans (all types) • Nuts and seeds • Herbs (parsley, sage, rosemary, thyme, oregano, mint, tarragon, dill) • Tea (all types) • Red wine • Cocoa/dark chocolate (minimum sugar, maximum chocolate) • Flaxseeds and flax oil • Omega-3s: Wild salmon are packed with the most important omega-3s found in food. And they’re also a great
source of the superstar antioxidant astaxanthin. Grass-fed beef also has omega-3 fats, as do sardines, mackerel, herring, and tuna. It’s hardly coincidental that many of these healthful foods are found in the diets of the longest-lived peoples on the planet.
PERFECT POACHED SALMON, WITH BITTER GREENS SALAD AND WALNUT VINAIGRETTE SERVES 4
This classic dish is ready in 20 minutes, with a foolproof procedure that makes it perfect, every time. 1 Tbs. olive oil 4 salmon fillets 4 tsp. tamari 5 garlic cloves, finely minced 5 tsp. minced fresh rosemary 1 small head frisee 1 medium Belgian endive 2 tsp. Dijon mustard 2 Tbs. balsamic vinegar 1 Tbs. walnut oil ¼ cup olive oil Fresh rosemary sprigs for garnish
SALMON PHOTO BY KIP DAWKINS
1 small head radicchio
1. Heat oil in large skillet. Season fillets with salt and white pepper, and place in pan, skin side down. Sear 1–2 minutes, until golden crust forms. 2. Turn salmon over, and sprinkle top with tamari, 4 of the garlic cloves, and 4 tsp. of the minced rosemary. Add ½ cup water to pan, reduce heat to medium-low, cover, and cook 10–12 minutes, adding more water if needed to keep level ¼- to ½-inch deep. 3. Tear lettuces into bite-sized pieces and toss together in medium bowl. In small bowl, whisk together mustard, vinegar, remaining garlic, and remaining rosemary. Whisk in walnut oil and olive oil, and season to taste with salt and pepper. Drizzle dressing over salad to lightly coat leaves, and toss to mix well. 4. Remove cooked salmon from pan, peeling skin off if necessary. To serve, divide salad between four plates, arrange a fillet beside each salad, and garnish with fresh rosemary springs. PER SERVING: 368 CAL; 40 G PROT; 20 G TOTAL FAT (4 G SAT FAT); 4 G CARB; 80 MG CHOL; 451 MG SOD; 1 G FIBER; 1 G SUGARS
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T H E C O M P L E T E L I N E O F S O L GA R N U T R I T I O N A L S U P P L E M E N T S I S AVA I L A B L E AT F I N E H E A LT H F O O D R E TA I L E R S W O R L D W I D E . F O R S TO R E LO C AT I O N S A N D A D D I T I O N A L I N F O R M AT I O N , LO G O N TO W W W. S O LGA R .C OM O R C A L L 1. 8 0 0 . 6 4 5 . 2 2 4 6
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EXPERT’S CORNER | BY TRACY RUBERT
super health for WOMEN Sherrill Sellman, ND, shares nutrition and lifestyle tips every woman should know
Q. In Return of the Ancient Seed, you discuss the health benefits of Salba. Please explain how this seed benefits women’s health. A. Salba is a grayish-white seed new to the United States, but it’s been around a long time. There are many reasons why I consider it a super nutritional star for women’s hormonal health. It’s the highest known whole-food source of omega-3 fatty acids found anywhere in nature. It contains a healthy 1:4 ratio of omega-3s to omega-6s. That ratio promotes optimal health and hormones—regulating heart rate, blood pressure, blood clotting, fertility, immune support, and reduction of inflammation. Inflammation is now understood to play a major role in chronic illnesses, including diabetes, cardiovascular disease, and cancer. Inflammation is also a factor in many women’s hormonal issues, such as endometriosis, ovarian cysts, PMS, fibroids, and fibrocystic breasts. Studies have shown that eating a diet high in omega-3 fatty acids reduces your risk of breast cancer. Salba also has the highest fiber content of any food; insoluble fiber is important for hormone balance. It helps to decrease estrogen overload by binding to the extra estrogen in the digestive tract. This extra estrogen is later eliminated from the body through the feces.
Q. What’s the most important thing we should know about preventing breast cancer? A. I think the most important thing to realize is that there are definite strategies, behaviors, nutritional supports, and lifestyle changes that can profoundly reduce the risk of cancer. The more women take responsibility for their physical, emotional, mental, and spiritual well-being, the more they will experience greater health. There is no one thing that we can do to prevent breast cancer; it takes a paradigm shift away from toxic foods, toxic chemicals, toxic thoughts, and toxic emotions—all of which have been recognized as factors that increase the risk of chronic illness. Having said that, it’s also important to realize that birth control pills and hormone replacement therapy radically alter our hormone levels and our entire physiology in general, and will certainly tip the scale toward an increased risk of breast cancer. 16
Q. What vitamins and minerals are most women lacking? A. In general, women are really deficient in minerals. Most women need to supplement with magnesium, selenium, chromium, and iodine. Our endocrine glands need these minerals. In the vitamin department, women (and men) are generally very deficient in vitamin D. This vitamin, which is really a hormone, is critical for immune support and preventing cancer, depression, and even Alzheimer’s disease.
Q. What is one secret to healthful aging that every woman should know? A. Be at peace and in love with your Self. A person with a positive attitude and a deep spiritual faith best expresses their purpose and creativity. Q. How do you personally stay motivated to be active and healthy? A. I love what I do! Each day is an adventure with an abundance of opportunities to learn and be of service. I begin every day with meditation and a warm glass of water and lemon juice—a great way to alkalinize and hydrate the body as well as getting digestion going for the day. Q. What’s your favorite way to unwind? A. Rollerblading! I just love the feeling of gliding along effortlessly. And communing with nature is very healing for me. Q. Q What’s your favorite guilty pleasure? gu A. A Without a doubt it would have h to be dark chocolate with almonds. It’s high in PEA, a al neurotransmitter that creates a n state of euphoria—the same s neurotransmitter that is created n when you’re in love. w
Q&A
NATUROPATHIC DOCTOR Sherrill Sellman is an ardent advocate for women’s health. Besides having a successful Tulsa, Okla.-based clinical practice specializing in female health issues, this respected educator, journalist, and international lecturer is the bestselling author of Hormone Heresy, and What Women MUST Know to Protect Their Daughters from Breast Cancer. In The Return of the Ancient Seed, Sellman explains how we can make up for deficiencies in the typical American diet by supplementing with natural whole foods, such as the rediscovered superfood Salba.
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Youth & Beauty. Redefined. Add our Resveratrol and award-winning Collagen Booster™ to your beauty supplement regimen, and you’ve likely discovered the French ‘Fountain of Youth.’ Reserveage™ Organics supplies the World’s Finest Resveratrol™ made with certified organic French grapes. Collagen Booster uses a patented complex that helps to reduce the appearance of wrinkles and lines while hydroplenishing and moisturizing skin—naturally.†
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† These products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
2/24/12 1:02 PM
Sweet & Savory: Spice up your Health BY MARY ANN O’DELL, MS, RD of evidence showing that active compounds in cinnamon may improve parameters associated with diabetes.
IS A COMMON SPICE used in Indian cuisine able to calm your joint pain? Is there a spice used in baking that can help regulate blood sugar? Most people don’t know it, but some of the most commonly used herbs in their spice racks have been shown through scientific studies to be powerful agents of health. Here are just a few: CINNAMON: This sweet spice is becoming the new ingredient to support blood sugar control. Studies have found that cinnamon may help reduce the rise in blood sugar that occurs after eating. One study found that 3 grams of cinnamon per day led to reductions in blood insulin levels, the hormone responsible for controlling blood sugar levels. These studies add to a growing body
GINGER XTRA-PLEX™ Supports stomach, liver, & intestinal health* Full-spectrum formula. With standardized ginger extract & whole ginger root powder.
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GINGER: Ginger is probably best known as a tonic herb for the digestive system. Ginger has been shown to protect against stress-induced ulcers and improve digestion. And it was found to be more effective than conventional medications in treating any form of nausea. Ginger has also been used to improve circulation, reduce inflammation, and help with pain relief. TURMERIC: Most people know turmeric as the main ingredient of curry powder, used to flavor traditional Indian dishes. Curcumin, responsible for the yellow color of turmeric, is the active compound of turmeric and has become the object of research because of its beneficial actions in the body. Research has found that turmeric helps reduce joint inflammation by acting as a natural COX-2 enzyme inhibitor. Curcumin is also a potent antioxidant, protecting cells from free radical damage. OREGANO: Oregano is an herb with a long historical use dating back to Biblical times.
OPTI-EXTRACT™ CINNAMON Supports healthy blood sugar control.* High quality standardized extract. Concentrated liquid extract in convenient capsule form.
Current studies have shown that oregano oil is antiviral, antifungal, and antibacterial. All of these herbs are wonderful to use in cooking, but therapeutically are more effective in supplement form. It’s time to try a new use for an old spice today!
OIL OF OREGANO Provides antioxidant support.* Derived from mountain-grown oregano in the Mediterranean. Used for centuries as an antimicrobial agent.*
OPTI-EXTRACT™ TURMERIC Powerful herbal antioxidant.* Supports healthy liver function & balances inflammation.* Potent herbal extract, standardized for 95% curcuminoids.
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The Healthy Edge
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TOP 10 EXERCISE
Simply put, exercise can shave 10 to 12 years o your chronological age
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MYTHS
Discover why working out is easier than you think —and let your excuses take a hike By Vera Tweed
IF EXERCISE BENEFITS CAME IN PACKAGES, they would fly off store shelves. Exercise protects against aging, heart disease, colds, dementia, hot flashes, gum disease, stress, diabetes, excess body fat, and depression. It increases antioxidant production, improves sleep, protects bones and joints, and improves wound healing, sex, job performance, and the prospect of career advancement. When it comes to the heart, exercise helps in multiple ways. It lowers bad (LDL) cholesterol, raises good (HDL) cholesterol, improves circulation, keeps arteries flexible, lowers blood pressure, reduces the risk of blood clots, and helps to repair damaged arteries. Simply put, exercise can shave 10 to 12 years off your chronological age, according to various studies. One, published in the Archives of Internal Medicine, found that among more than 1,000 pairs of twins, those who performed close to three and one-half hours of physical activity per week were, practically speaking, up to 10 years younger, with less heart disease, cancer, diabetes, hypertension, obesity, and osteoporosis. Granted, reaping these benefits requires some effort, but it may not be as difficult as you think if you steer clear of these common myths.
MYTH NO. 1: TO GET ACTIVE, YOU HAVE TO CHANGE YOUR WHOLE LIFE Not so, say experts. Studies show that 10-minute bouts of any type of aerobic activity, two or more times a day, will produce benefits. One bout could be walking nonstop for 10 minutes to and through the mall or around your neighborhood, or doing yard work or physically active cleaning jobs around the house.
MYTH NO. 2: THERE’S NOT ENOUGH TIME IN THE DAY While we are a time-strapped culture, on average, Americans watch four and one-half hours of television per day; some of that time can be used to get fit. Exercising during commercial breaks instead of getting a snack will put you on the road to better health.
MYTH NO. 3: EXERCISE IS BORING Think beyond walking, jogging, or structured workout routines, and you’re bound to find something enjoyable. Any type of movement counts. For example, an evening of square dancing is comparable to walking five miles, and ballroom dancing can burn more calories than typical gym-style, low-impact aerobic exercise.
MYTH NO. 4: EXERCISE WILL MAKE YOU EAT MORE Studies show that aerobic exercise suppresses appetite. For example, a study of 15 overweight and obese men
and women, presented at The Endocrine Society’s 90th Annual Meeting in San Francisco in 2008, found that three months of regular exercise on a treadmill or bicycle reduced appetite, even though participants were told not to change their eating habits.
MYTH NO. 5: YOU HAVE TO WEAR SPECIAL CLOTHES AND SWEAT While that’s true for some sports, many activities simply require comfortable clothing. For example, tai chi, an ancient Chinese martial art, consists of deep breathing and gentle, slow, controlled movements. Yet according to numerous studies, such as one recently published in the British Journal of Sports Medicine, tai chi improves blood sugar levels in diabetics, relieves stress, and enhances heart and lung health, the immune system, and flexibility.
MYTH NO. 6: EXERCISE IS EXHAUSTING If you’re sedentary and suddenly do too much, you will most likely feel tired and achy, but this simply means you’re overdoing it. Start slow, be consistent, and your energy levels will increase. For example, start with some gentle stretches first thing every morning. After a few days, go for a short walk after stretching and stretch again afterward. It’s better to start by walking for five minutes a day, then 10, and gradually work up to 30 minutes on most days.
MYTH NO. 7: YOU HAVE TO JOIN A GYM Health clubs are only one option. If you prefer a structured workout, there are thousands of DVDs to choose from, and
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TOP 10 EXERCISE MYTHS cont.
Only 31 percent of American adults regularly engage in leisure time physical activity. – Source: Centers for Disease Control and Prevention
many cable TV channels are dedicated to fitness. Another option is Wii Fit (wiifit.com), a video game–style program that works with your TV to provide personal training tailored to your own preferences and fitness level. Bonus: It’s really fun!
MYTH NO. 8: EXERCISE WILL HURT ACHY OR STIFF JOINTS On the contrary, exercise is a natural pain reliever. A recent study of 346 people with arthritis, published in Arthritis Care & Research, found that one hour of low-impact exercise, twice per week, reduced pain and fatigue and improved joint function.
MYTH NO. 9: WALKING IS ALL YOU EVER NEED TO DO For anyone who is inactive, walking regularly produces significant health benefits. However, as your fitness levels increase, more intense aerobic and resistance exercise will produce more benefits. All muscles, including the heart, need to be challenged to improve, and an exercise program should gradually become more challenging.
nutritional shopping guide CARNITINE: Found chiefly in meat, carnitine improves energy utilization. Take 1–3 g daily. COQ10: Used by every cell in the body to turn food into energy, levels of CoQ10 start declining around age 35. Take 50 mg daily with fatty food. L-ARGININE: This amino acid is thought to help boost muscle strength, and has also been shown in studies to aid in weight loss. Try about 2 tsp. of powder on an empty stomach. MAGNESIUM: This mineral helps muscles to relax and may help to prevent cramping. Take 500 mg daily. MULTIVITAMIN: For overall nutritional support, choose a good-quality product with a variety of antioxidants. RIBOSE: An ingredient in many energy drinks, ribose (also called d-ribose) fuels energy production in muscles, helps them relax, and improves restful sleep. Take in powdered form, 5 g three times daily for three weeks to increase cellular levels, then 5 g twice daily. WHEY PROTEIN: This pure source of protein helps rebuild muscles after exercise; it’s also great for using between meals to stave off hunger and balance blood sugar. Follow directions on package for dosage guidelines, as products vary.
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MYTH NO. 10: IT’S IMPOSSIBLE TO GET MOTIVATED Many people don’t start exercising (or eating a healthful diet) until they’re faced with a health crisis, but there’s no need to wait. Enjoyable activities with friends, such as golf, tennis, hiking, or dancing, can keep you motivated. Pedometers also motivate. In a study of 58 inactive women, published in Medicine & Science in Sports & Exercise, those who wore a pedometer and aimed for 10,000 steps daily walked farther than those who simply aimed to take a brisk, 30-minute walk each day.
products to POWER UP your workouts AKIN’S OR CHAMBERLIN’S OPTI-WHEY PROTEIN POWDER comes in natural chocolate or vanilla flavors. This formula is made without sugar or artificial sweeteners, and is microfiltered for optimal assimilation.
PARAGON PLUS L-CARNITINE LIQUID 1000 MG is designed for fast and optimal absorption. Try taking with a small snack before a workout to boost your energy levels. SOLGAR D-RIBOSE POWDER supplies pure D-Ribose to support energy and stamina. This powder is free of wheat, gluten, dairy, and soy.
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Beautiful 24
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INSIDE & OUT These beauty-boosting foods and nutrients can get your skin glowing just in time for summer
everyone
BY LAUREL VUKOVIC
knows that a healthful diet is good for you, but did you know that specific foods and supplements also make your skin more beautiful? Research shows that the same nutrients that keep your arteries clear, ward off cancer, and prevent diabetes are a powerful means for creating smooth, radiant skin. Whether your problem is acne or aging, include the following foods and supplements in your diet, and you’ll be rewarded with gorgeous skin.
Alpha-lipoic Acid
Unique in its ability to penetrate deep into cells, alpha-lipoic acid is the only antioxidant that is both fat- and water-soluble. As such, it protects cells both internally and externally from free radical damage. This overachieving antioxidant recycles other antioxidants (including vitamin C, vitamin E, and CoQ10)—and simultaneously boosts levels of glutathione, yet another antioxidant. Perhaps the most significant way that alpha-lipoic acid keeps skin youthful is by inhibiting a destructive process, called glycation, which occurs when excess sugar molecules attach to proteins and cause cross-linking, or stiffening. When cross-linking affects collagen, skin is no longer elastic, and expressions (such as smiling or frowning) can become etched into the skin. To obtain sufficient amounts of alpha-lipoic acid, supplements are essential. Take 100 milligrams daily.
Blueberries
Bursting with antioxidants, blueberries are tiny powerhouses of skin-protective compounds. Anthocyanins, the pigments that give blueberries their deep purple color, are powerful antiinflammatories that shield cells from the damaging free radicals created by excessive sun exposure, stress, and environmental toxins. Eat ½–1 cup of blueberries every day. For variety, substitute blackberries, red or purple grapes, or raspberries, all of which are also good sources of anthocyanins.
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Beautiful Chocolate
INSIDE & OUT
Here’s one recommendation that few people will have difficulty following: for beautiful skin, be sure to eat plenty of chocolate. Researchers in Germany say that chocolate increases protection from UV damage. In addition, chocolate dilates blood vessels, which increases blood flow and brings nutrients to the surface and deeper layers of the skin. Potent antioxidant compounds known as flavanols are responsible for chocolate’s skinbeautifying effects. Researchers also found that chocolate increases skin hydration, thickness, and smoothness. To obtain sufficient flavanols, most experts recommend consuming only very dark chocolate, with at least 70 percent cacao.
Citrus Shield your skin from the ravages of stress (both internal and external) by eating citrus and other vitamin C–rich foods such as broccoli and strawberries. Vitamin C protects cells from free radical damage— visible as age spots, wrinkles, and sagging skin—caused by environmental pollutants and sunlight. Vitamin C is also an essential building block for collagen, the underlying supportive structure of the skin. Include two to three servings of vitamin C–rich foods in your diet every day. You can also take 500–1,000 milligrams of vitamin C as a daily supplement. In addition to vitamin C, citrus fruits offer a unique protective nutrient called d-limonene, which is found in the skin of the fruit. Researchers found that people who eat citrus peel at least once a week have less incidence of squamous cell skin cancer. Grate citrus rind and add it to salads or main dishes.
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Salmon
According to many skin experts, eating lots of cold-water fish is one of the keys to youthful skin. Salmon is rich in two essential fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA keep cell membranes flexible, which allows nutrients to enter cells and waste products to be eliminated. In addition, these healthful fatty acids calm the inflammation that causes aging and problem skin. Studies show that a diet rich in fish oil helps to protect skin against sun damage (including skin cancer) and aids in healing skin conditions such as acne, eczema, and psoriasis. Eat two to three servings of cold-water fish weekly, or take 1,000 daily milligrams of fish oil (about 300 milligrams per capsule of DHA and EPA combined).
Shrimp Shrimp and other seafoods with pink or red coloring are loaded with astaxanthin, a carotenoid estimated to have 10 times the antioxidant power of beta-carotene. This supercharged antioxidant scavenges cell-damaging free radicals, including those that cause wrinkles and hyperpigmentation (age spots). Astaxanthin comes from a microalgae found in marine waters and is responsible for the coloring of wild Alaskan salmon, crab, crawfish, lobster, rainbow trout, and shrimp. Eat foods rich in astaxanthin two to three times a week, or take a supplement of natural astaxanthin (made from the marine algae Haematococcus pluvialis).
Dark, Leafy Greens
Researchers in Italy have found that spinach, collards, kale, and similar greens help turn back the clock on aging skin. The secret? They’re packed with lutein, an antioxidant that increases skin hydration and elasticity, and prevents the oxidation of lipids in the skin. In one study, skin hydration increased by 38 percent and elasticity by 8 percent. Eat ½ cup of cooked dark leafy greens to get 10 milligrams of lutein. Or, take 10 milligrams of lutein as a supplement.
Sweet Potatoes Applying sunscreen is essential, but you can increase your skin’s natural resistance to UV damage by increasing your intake deep yellow-orange vegetables and fruits. The pigments (known as carotenoids) in foods such as sweet potatoes, apricots, and carrots accumulate in the skin and provide round-the-clock sun protection. In addition, the carotenoid beta-carotene is converted to vitamin A within the body, which is essential for the maintenance and repair of skin. Eat two to three servings daily of rich yellow-to-orange fruits and veggies and you’ll get plenty of beta-carotene.
Tomatoes Tomato sauce, salsa, and other tomatobased products are packed with lycopene, another carotenoid that safeguards the skin. Recent studies have found that a diet abundant in tomato products acts as a natural low-potency sunscreen. Even better, lycopene encourages the production of collagen. However, for lycopene to be absorbed optimally, tomatoes need to be cooked and consumed with fat (such as olive oil). In studies, volunteers consumed 55 grams (5 tablespoons) of tomato paste daily, approximately the amount in a Mediterranean-inspired diet. As a supplement, take 20 milligrams of lycopene daily.
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Healthy Change of Life CHANGE CAN BE GOOD. But when a woman begins to go through “The Change,” it can be one of the most challenging times in her life. For most women, the change of life, or menopause, occurs at a fairly stressful time: if you have children, they are teens or young adults with multiple issues, and parents are elderly and may be experiencing health and aging challenges, both of which are pulling at your already busy life. Throw some serious hormonal changes in the mix, and you have a recipe for a major meltdown of your sanity, your health, or both. The good news is, while you may not be able to change your life situation, you can take control of your health and your hormones. Here are some things you should know:
A number of plants have been shown to both support and help balance levels of female hormones in the body. Red clover and soy isoflavones can add to a pool of good estrogen in the body. Mexican wild yam and vitex (or chaste tree berry) can help with natural progesterone support, and black cohosh and dong quai are hormone balancing herbs. Black cohosh is one the most common ingredients in menopausal formulas because it has both a long historical use and more than 40 years of scientific studies showing its effectiveness for menopausal issues such as hot flashes, night sweats, and mood.
Menopause is the result of the ovaries shutting down. When this occurs, the body will begin to rely more heavily on the adrenal glands to help kick out hormones. At this point, anything you can do to support your adrenals is going to help them work more efficiently. Supplements for adrenal support include vitamin C, B-complex with extra pantothenic acid, and anything in the ginseng family such as eleuthero, Chinese or Korean ginseng, American ginseng, and ashwagandha.
ESTRO-PURE™ WITH PHYTOESTROGENS
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BY SALLY KARLOVITZ, CN
Omega-6 essential fatty acid has been shown to be beneficial for hormonal complaints. One of the most popular sources of omega-6 is evening primrose oil. Evening primrose oil is rich in GLA which has been shown to help support the building of good hormones in the body. Traditionally, many women have relied on evening primrose to help with both PMS and menopausal imbalances. Don’t let “The Change” knock you down—take control by using natural hormonal support today!
PURE PRIMROSE™ 1300 MG
GINSENG SENSEI BLEND™
For a natural transition through menopause.*
High potency evening primrose oil supplement.
Supports physical, emotional, & mental energy.*
Supplies natural phytoestrogens from black cohosh, red clover, & soy.
Supplies essential fatty acids which may support skin & cardiovascular health.*
With eleuthero root, red Chinese ginseng, & American ginseng.
Enhanced with essential B vitamins.
Naturally rich in GLA.
Fast-acting concentrated liquid extract.
May 2012
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Q&A Q:
I’ve heard of açai, but I don’t even know how to pronounce it, much less what it does. Can you tell me about it? Açai is pronounced uh-sah-EE, and it is classified as a superfruit, a fruit with a very high antioxidant rating. The açai berry is native to tropical Central and South America. It is a delicious purple berry that tastes like a blend of berries and chocolate. Açai is rich in vitamins, minerals, fiber, proteins, and omega-6 and -9 fatty acids, resulting in its antioxidant and energizing properties. The antioxidant nutrients of the açai may slow the aging process and protect the body against disease. Açai has been shown to have benefit in the digestive tract and the immune system and is prized in the Amazon for its ability to help boost energy and mental alertness. Recently, it has become a popular weight loss ingredient due to its nourishing and energizing properties. With its great taste and numerous benefits, açai would be a good and easy addition to any healthy diet.
A:
AÇAI XTRA™ Potent superfruit blend with açai, blueberry, pomegranate, & red sour cherry. Offers an array of powerful antioxidants.* Supercharged with PureTrace™ trace minerals.
Healthy Bones for Life
BY SALLY KARLOVITZ, CN
HAVE YOU EVER wondered what your bones are made of? Basically, bones are organs composed of hard living tissue—a matrix of calcium salts deposited around protein fibers. Minerals make bones rigid, and proteins (collagen) provide elasticity and strength. Over the years, much has been learned about how to build and strengthen bones so they stay healthy throughout your entire life. START EARLY. Most bone density should be created during the teen years. However, with many teens eating diets high in processed foods and low in calcium and other nutrients, they don’t get the nutrients they need to build strong bones. Make sure teenage diets include fresh, less-processed foods. As an insurance policy, teenage girls should take a multivitamin and a high quality calcium supplement. Good tasting liquid and chewable calcium formulas are available that may be more appealing than a tablet. DURING PREGNANCY. Calcium needs increase in each trimester of pregnancy. If adequate calcium isn’t taken during pregnancy, then calcium will be pulled from the mother’s body to give the baby what it needs for bone formation. Taking a high quality prenatal with extra calcium is beneficial to both the mother and the baby.
OSTEO DEFENSE™ Calcium complex with hydroxyapatite. Supports development of bones and teeth.* Complete formula with calcium, magnesium, zinc, boron, & other support nutrients.
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. Include soy foods—which are rich in plant estrogens or isoflavones that may play a role in preventing osteoporosis—in your diet. Taking a bone-building formula with calcium, magnesium, boron, vitamin D, and vitamin K is 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 soy foods provides a foundation for overall good health, including healthy bones. Weight bearing exercise has also been shown to help maintain bone health and reduce risk for osteoporosis. These changes can help you have healthy bones for life.
CALCIUM DX Promotes healthy bones* Gummy calcium and vitamin D3. Allergen and gluten free.
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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL
20s
TIMELESS beauty
Twenty-somethings will enjoy the exotic pineapplepapaya scent of DERMA E TROPICAL SOLUTIONS FACIAL CLEANSING GEL while washing away dirt, makeup, and impurities. The natural healing and renewal properties of tamanu oil, green tea, pomegranate, CoQ10, avocado, aloe, papaya, açaí, and vitamins A, C, and E protect skin and prevent visible signs of aging.
Look great forever by addressing your skin’s evolving needs THE SECRET BEHIND beautiful, ageless skin is a proactive approach to skin care, choosing proven products that are specially formulated for the current condition of your skin. Your skin changes with age, so your skin care regimen should also change with every decade. Here’s how to stay ahead of the aging process with successful solutions to treat every decade’s distinctive concerns.
In Your 20s: This is the time to develop good skin care habits. Keep your skin clean, balanced, and hydrated. Completely remove makeup at night. Washing off dirt, oil, and makeup allows ingredients in skin care products to penetrate deeper. Skip drying soap and opt for a creamy no-soap liquid to add extra moisture. For oily complexions, try a foaming gel. Acne at this age is caused by stress, hormone fluctuations, and a poor diet. Keeping your face clean will also help prevent acne. Start incorporating a moisturizer into your daily skin care routine. Be sure to wear sunscreen every day. Following a low-carb, low-sugar diet also helps reduce acne.
In Your 30s:
30s
Thirty-somethings can hold on to a healthful, youthful glow with ACURE BRIGHTENING FACIAL SCRUB. This gentle exfoliating antioxidant scrub stimulates new cell growth and refreshes skin with Moroccan argan stem cell + chlorella growth factor, sea kelp, & French green clay.
It’s time to add a few more steps to your daily routine. Look closely—your complexion will start to appear duller as your skin’s ability to retain moisture decreases along with its rate of cell turnover. Using an exfoliant with fruit acid once a week will polish your face and remove dull skin. A moisturizer with antioxidants such as vitamins C and E is a must. Antioxidants stop free radicals (from sun, pollution, and stress) that sneak past other products in your skin care arsenal. You may be starting to develop laugh lines, crow’s feet, and furrows. Begin using an eye cream to combat fine lines and wrinkles around your eye area. Hormones may cause discoloration called melasma, which can be prevented by using sunscreen.
40s
Nourish 40-plus skin with DEVITA C SERUM. This nourishing vitamin C formula provides antioxidant protection against environmental stresses. Use it daily to help the appearance of skin’s tone and elasticity in addition to softening the look of fine lines and wrinkles.
In Your 40s: This is the decade when your skin begins to crave hydration, and it will start to lose elasticity and firmness due to the breakdown of collagen and elastin. Fat in the cheeks also starts to deteriorate, and that youthful plumpness starts to disappear while expression lines deepen. The sun exposure of your youth catches up to you now. Uneven texture and pigmentation create shadows, blotches, and age spots. Begin using an antioxidant serum in addition to your moisturizer. And remember, sunscreen is your most important antiaging weapon.
In Your 50s and Beyond: As your face continues to mature, gravity pulls down the fat pads of your cheeks. As a result of hormone fluctuations and the skin cell cycle continuing to slow, your skin becomes thinner, dryer, and more prone to wrinkling and drooping. Decreased circulation in your skin lightens it, making age spots and broken capillaries more apparent. As your skin care needs become more demanding, you’ll need products with more antioxidants and rich emollients to protect, hydrate, and firm. A skin-lightening serum can help correct unevenness in coloration, as well as spots. Look for eye creams that smooth and protect the delicate eye area. And don’t forget the importance of sunscreen. 30
50s
L’UVALLA’S REGENERATING AGE DEFYING DAY/NIGHT CREAM is a luxurious moisturizer infused with rare argan oil (which contains twice the vitamin E of olive oil) and prized rosewood oil. This powerful moisturizer works synergistically with your skin’s natural biochemistry to help skin rebound from environmental toxins and to improve cell regeneration and skin tone.
May 2012
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GO GLUTEN FREE | BY MELISSA DIANE SMITH
secret SUPERFOODS These overlooked nutrient powerhouses can add a healthful spark to any gluten-free diet IN THE QUEST to avoid gluten, it’s tempting to become overly reliant on processed, packaged foods. After all, when you’re not sure what to look for and are concerned about hidden sources of gluten, what could be easier than seeking out “gluten free” on the label? Unfortunately, no matter how “healthy” some of these products may be, if we add too many of them to our diets, we’re likely to find ourselves lacking in key, hard-to-get nutrients that help supercharge immunity and prevent diseases. It’s a fact of American life, whether you’re on a gluten-free diet or not. Most of us simply need to eat more fresh fruits and vegetables. To liven up your diet and revitalize your health this spring, put down the packages and try to incorporate more gluten-free superfoods at mealtimes. Superfoods are powerhouses—especially vegetables—that
are loaded with disease-fighting nutrients, fiber, or phytochemicals. From carrots to broccoli, there are many such stars that we eat pretty regularly, yet take for granted. But there are plenty of others that remain fairly unfamiliar to most people, and few of us realize how truly special they are. So give your diet a healthful boost by trying a few of these underutilized supernutritious foods: KALE Most vegetables are superfoods in some way, but dark green, leafy vegetables, especially kale, really stand out. In one test, kale rated No. 1 among vegetables in terms of its antioxidant/phytochemical power (or ORAC, oxygen radical absorbance capacity). Kale also contains indoles, plant compounds that have been found to have protective effects against breast, cervical, and colon cancers.
It’s also a good source of sulforaphane, which boosts the body’s detoxification system. Kale boasts seven times the betacarotene of broccoli, as well as 10 times as much lutein—an eye-protecting antioxidant known to help guard against macular degeneration. Plus, it’s loaded with iron, which celiacs often need, as well as bonebuilding calcium and vitamin K. Most people don’t know what to do with kale, but it can be steamed, sautéed, simmered into soups and stews, roasted or dehydrated into kale chips, or—for some varieties such as Lacinato or dinosaur kale—dressed ahead of time and made into a delicious salad (see recipe on page 34). KELP Sea vegetables are superfoods, too, known for their rich concentration of minerals and trace elements, as well as their ability to detoxify the body and help protect against radiation and environmental pollutants. Seaweeds tend to be fishy smelling and tasting, so most of us who have grown up in the Western world are a little hesitant to cook with them. ARTICHOKES Globe artichokes “are kind of like the lobster of the vegetable community,” says Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth. That’s because you have to work to get at the good parts—meaning the “heart” or bottom of the plant. It takes some digging to get there, but it’s definitely worth the effort for the taste and the health-protecting effects you receive.
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GO GLUTEN FREE | BY MELISSA DIANE SMITH, continued
Artichokes are a wonderful source of silymarin, the active ingredient in the herb milk thistle that’s known to help protect and nourish the liver. They also stimulate bile production, which helps digestion. Plus, they contain 425 mg of potassium, a little bit of folate, the eye-protective carotenoids lutein and zeaxanthin, 6½ grams of fiber, and just
60 calories. To prepare, simply steam artichokes until tender. Pull off the petals and eat with an olive oil–based dressing to maximize their liver-protective benefits. Melissa Diane Smith, a nutritionist who specializes in personalizing the gluten-free diet, offers long-distance telephone counseling and coaching services to clients interna-
tionally. She is the author of Going Against the Grain and Gluten Free Throughout the Year: A Two-Year, Month-to-Month Guide for Healthy Eating. To learn about her online Going Against the Grain Group or her free newsletter, visit againstthegrainnutrition. com. For info about her books and her longdistance consultations and nutrition coaching programs, visit melissadianesmith.com.
SUPER KALE SALAD SERVES 4 The secret to this salad is remembering to add the dressing to the kale an hour before you want to eat it. The lemon juice and olive oil soften the kale, and the shallot and garlic blend in a zesty flavor. The carrot adds color and extra nutrition, and the crumbled crackers serve as a nutrientdense, gluten-free substitute for croutons. 1 large bunch organic Lacinato kale 1 shallot, minced 3 Tbs. organic extra virgin olive oil 1½ Tbs. freshly squeezed lemon juice 1 small garlic clove, minced ½ tsp. unrefined sea salt, plus more to taste 1 _ 3
cup toasted slivered almonds
¼ cup crumbled organic chèvre (goat cheese), optional ½ large organic carrot, shredded 2 organic, gluten-free crackers, crumbled Chopped fresh dill or Spice Hunter Deliciously Dill seasoning to taste, optional
1. Remove center ribs of kale, and cut leaves into thin strips to make 6 cups of greens. Place cut kale and shallot in large bowl. oil, lemon juice, garlic, and salt. Pour dressing over kale, and toss to coat thoroughly. Allow to sit at room temperature 1 hour.
3. Add almonds, chèvre, shredded carrot, and crumbled crackers, and toss thoroughly. Sprinkle with dill, if desired, and serve.
PORNCHAI MITTONGTARE
2. In small bowl, mix together olive
PER SERVING: 230 cal; 7g pro; 17g total fat (2g sat fat); 16g carb; 0mg chol; 220mg sod; 4g fiber; 1g sugars
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?
1 20 40 50 650
* 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.
Š2011 Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 KyolicŽ is a registered trademark of Wakunaga of America Co., Ltd.
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NATURAL GOURMET | BY NEIL ZEVNIK
the best OLIVE OIL Just how virgin is your olive oil? Here are some tips for buying only the purest oils out there
36
ULTIMATE CAESAR SALAD SERVES 4–6
A healthy interpretation of the classic! Make your own homemade croutons with a cubed baguette baked with a drizzle of garlic olive oil. 3 Tbs. fresh lemon juice 1 _ 3
cup red wine vinegar
1 Tbs. Dijon mustard 2 anchovies, mashed 1 medium clove garlic, minced Black pepper to taste ½
cup extra virgin olive oil
¼
cup canola oil
1 large head of romaine lettuce, washed and torn into bite-size pieces ½
cup shredded Parmesan cheese
Croutons for garnish
1. Combine lemon juice, vinegar, mustard, anchovies, garlic, and pepper in large jar or similar container. Shake to combine. Add olive and canola oils, and shake again until smooth. Adjust vinegar, olive oil, and seasonings to taste.
2. Toss romaine with just enough dressing to moisten evenly. Sprinkle Parmesan over salad, and toss again. Top with croutons. PER SERVING: 226 CAL; 29 G PROT; 12 G TOTAL FAT ( 2 G SAT FAT); 4 G CARB; 65 MG CHOL; 904 MG SOD; 1 G FIBER; 1 G SUGARS
PORNCHAI MITTONGTARE
ALL OF THE STUDIES seem to agree—extra virgin olive oil is the way to go. It has the most potency health-wise, and the best flavor. So you just grab the nearest bottle that says “extra virgin” and you’re good to go, right? ’Fraid not. The olive oil world was thrown into chaos in 2010 by a report out of the University of California, Davis. After studying, testing, and tasting a wide sample of oils purchased in three major cities in California, the panel concluded that many of the ones labeled “extra virgin” were in fact less than virginal—they failed to meet most IOC standards for such labeling, and were inferior in taste and health benefits. They were either blends of better and lesser oils, in some cases completely different oils like nut or seed oils; or they had been made from inferior olives; or they had just been poorly stored with resulting degradation. Many of these mislabeled oils were brands found on most supermarket shelves. (Find out more at http://olivecenter.ucdavis.edu.) Subsequently, the USDA issued its first revision of standards for olive oil labeling since 1948. So how can you be sure you’re getting what you paid that premium price for? There are a few things you can do. For California oils, look for the California Olive Oil Council (COOC) seal or the North American Olive Oil Council (NAOOC) seal, and seek out small producers, who grow, press, and bottle the oil themselves. For imports, it gets tougher. “Cold-pressed” and “first pressing” on the label are good signs, but no guarantee that the oil is extra virgin. I’ve had the best success with regional and site-specific producers, where the oil is clearly labeled as to its origins. Avoid mass-market brands and pay a little more—you’ll get a whole lot more in return. You want your olive oil to be a fresh as possible— some Italian oils come with a bottling date, which is excellent. Only buy what you can use in a short period of time, and store excess in the fridge. Keep only what you need for about a week at room temperature. Clear bottles are a nono; tinted bottles or metal containers are preferable. And store your current bottle away from the stove and out of the light to keep it at its best.
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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.
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