AKiN'S Healthy Edge Magazine November 2013 by HFAI

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November 2013

GREEN TEA

JUST DESSERTS Make the Perfect Piecrust p. 32

NATURE’S HEALTH & BEAUTY TONIC

WINTER WELLNESS How to conquer the common cold

GARLIC

for heart health & more, it can’t be beat

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plus

OUR SAFE & SIMPLE 7-STEP DETOX 9/30/13 9:34 AM

Tillen Farms

Rainier Reserve Cherries Yellow blush cherries from the Pacific Northwest. A perfect snack, garnish, or addition to fruit salad. Pitted and stemmed. Gently processed using no artificial colors, flavors or preservatives. Gluten Free, vegan and nut free.

Doxy’s

Natural Dressings & Dips A perfect, versatile blend of herbs to make ﬂavorful dips, dressings or marinades. Combine with Greek yogurt or o your favorite vegan alternative. ive. e All natural. No MSG. Vegetarian rian and Gluten Free. Choose from om 4 blends: Basil Poppy, Delectable Dill, Smoky Chipotle or Reﬁned Ranch. ch

JEM

Organic Coconut Cardamom Almond Butter Delicious and unique raw nut butter. Contains a blend of cardamom, sprouted almonds, coconut and lucuma fruit. Vegan and Gluten Free. Low glycemic.

Teajo

Dark Chocolate Mint Green Tea A cool blend of natural peppermint, cacao and sencha green tea. Each sip gives a burst of refreshing peppermint with a bite of dark chocolate. Made with sencha sourced direct from Chinese tea growers. No artiﬁcial ﬂavors. Loose leaf tea.

Lark Fine Foods XO Baking Co.

Burnt Sugar & Fennel Shortbread

A seasonal favorite! This gourmet gluten free bread mix makes moist pumpkin bread with wonderful spices and ﬂavor. Made with coconut and cassava ﬂours. Wheat, gluten, rice and soy free.

Cookies for grown-ups! These delectable shortbread cookies are sweet and sophisticated, with a touch of spice. All Lark Fine Foods Cookies are hand made in small batches with the ﬁnest natural ingredients.

Pumpkin Bread Mix

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November 2013

features 18 Fall into Detox When people think of detoxing, they usually think of spring, but the fall is actually a great time to give your body a gentle cleanse just before the rigors of the holidays. And our simple, 7-step program makes it easier than ever to rid your body of toxins and boost your vitality safely and effectively.

22 The Stinking Rose A culinary favorite that can add a flavorful kick to almost any dish, garlic also boasts powerful healing properties that support heart health, immunity, and more. Here’s an overview of this versatile herb— plus recipes.

departments NEWS FLASH

Hot Off the Press. The latest news from the world of health and nutrition.

SUPPLEMENT ADVISOR

In the Pink. For a healthy dose of omega-3 fats, nothing beats wild Alaskan salmon oil.

DIABETES

Diet, exercise, and supplement tips to help keep your blood sugar in balance.

KEEP YOUR COOL

Natural ways to calm down, manage stress, and maintain adrenal health.

HERBS FOR WINTER Nature’s cold and flu fighters.

HERBAL ADVISOR

The Many Faces of Green Tea. Science finds a myriad of modern uses for this ancient tonic.

HEALING EDGE

NATURAL BEAUTY

Clot Busters. Nutrients and herbs to help keep your blood vessels clear.

EXPERT’S CORNER

Conquering the Cold. Natural ways to boost immunity and stay well this winter.

Good Skin from Within. When it comes to healthy skin, topical products only scratch the surface.

GLUTEN FREE

Giving Thanks Without Gluten. It might surprise you to discover just how many holiday favorites are naturally gluten free.

NATURAL GOURMET

Talkin’ Turkey. A quick, delicious one-pot dinner.

BREATHE EASY

Supplements that help ease breathing problems and promote respiratory health.

FAVORITE THINGS

Just Dough It. Our Perfect Every Time Piecrust.

November 2013

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8/23/13 10:58 AM

letter from the editor

Deep Breaths Early November always seems to me like the calm before the storm. The last chance to take a deep breath before we plunge into the holidays. For some, of course, taking a deep breath is more than just a metaphor. If you suffer from asthma, COPD, or other respiratory issues, it can be a challenge. But the good news is that there are safe, natural ways to support lung health. Check out “Breathe Easier” (p. 16) for the scoop.

In the metaphorical sense, one great way to take a November deep breath is with a gentle detox regimen. When people talk about detoxing, we usually think of springtime, but autumn is actually the perfect time to do a little internal cleansing. With the stress and overindulgence of the holidays just around the corner, there’s no better time to rid your body of toxins and pick up an extra burst of energy. See “Fall into Detox” (p. 18) for our simple, 7-day plan.

Taking that deep breath also means staying healthy, and to that end we spotlight the benefits of green tea (p. 10), garlic (p. 22), and winter herbs (p. 25). And to help you get the holidays started, we have recipes for a gluten-free Thanksgiving (p. 28), an easy, one-pot turkey-and- cranberry dinner (p. 30), and a Perfect Every Time Pie Crust (p. 32). We hope they help you have a healthy, happy Thanksgiving celebration. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

Production Director Cynthia Lyons Production Manager Mark Stokes

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

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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. 3, No. 10. 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.

November 2013

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newsflash

By Vera Tweed

Veggies and Fruit

Extend Life A study of more than 71,000 Swedes, aged 45–83, found that eating fruits and veggies extends life. Five servings daily,

GREEN COFFEE BEANS FIGHT DIABETES Popular as a weight-loss supplement, green coffee bean extract also offers major benefits for anyone who has type 2 diabetes or is at risk for the disease, according to research at the University of Scranton in Pennsylvania. In the study, presented at a conference of the American Chemical Society, people who took between 100 and 400 mg (the most effective amount) of the supplement daily had significantly healthier levels of blood sugar after a meal. “There was a significant dose-response effect of the green coffee extract and no apparent gastrointestinal side effects,” said lead researcher Joe Vinson, PhD.

Garlic Protects Against

lung cancer Eating raw garlic two or more times per week is associated with a 44 percent lower risk of lung cancer, according to a Chinese study published in Cancer Prevention Research. In the study, researchers investigated garlic consumption among 1,424 lung cancer patients and 4,543 healthy people and found that garlic was associated with lower lung cancer rates in smokers and non-smokers. Earlier animal research, published in The Journal of Nutrition, found that aged garlic extract, an ingredient in many supplements, inhibits the growth of lung and other cancers.

compared to none, extended life by 3 years, and 3 daily servings added 32 months. Eating one serving of fruit daily, compared to none, extended life by 19 months. The findings were published in the American Journal of Clinical Nutrition.

HOT INGREDIENT OF THE MONTH:

Wellmune Want to lower your odds of getting a cold, flu, or seasonal allergy? Take 250 mg daily of Wellmune, a patented ingredient derived from baker’s yeast that can enhance your natural defenses against bugs and allergies. Technically speaking, the supplement is a proprietary form of beta 1,3/1,6 glucan, with immunity benefits supported by numerous peer-reviewed, published studies. These show that Wellmune reduces respiratory infections—colds, flu, and allergies—in healthy people exposed to seasonal bugs, those under stress, athletes, and firefighters. And it improves mood. On ingredient labels, look for Wellmune or Wellmune WGP.

TOMATO JUICE LOWERS INFLAMMATION Drinking 1.4 cups (330 ml) of tomato juice daily for 20 days significantly lowered chronic inflammation, according to a study of 106 overweight women that was published in the British Journal of Nutrition. Researchers compared the effects of daily tomato juice or water, and measured effects with blood tests. Because tomatoes are the richest source of lycopene, the nutrient seems to be at least partially responsible for the anti-inflammatory effect. Lycopene and tomato extracts (Lyc-O-Mato) are also available in supplements.

November 2013

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supplement advisor

in the pink

he benefits of fi sh oil supplements have been studied for more than 30 years, and today there are more choices than ever before. Salmon oil is a relatively recent addition that embodies some popular trends: for supplements to match, as closely as possible, the combination of nutrients found in whole foods, and for the origin of foods to be identified. Salmon oil usually comes from one of two regions: Alaska or Norway. Fish oil supplements are typically derived from a variety of different fi sh, and are designed to provide two essential omega-3 fats, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the subject of more than 19,000 published scientific papers. But salmon oil, uniquely derived from only one species of fi sh, has some special characteristics. In the case of wild Alaskan salmon oil, in addition to EPA and DHA, supplements often list smaller quantities of a variety of other omega fats found in the fish, plus astaxanthin and, sometimes, vitamin D. The other omega fats may include omega 5, 6, 7, 8, and 9 (omega 9 is the key beneficial fat in olive oil), and may work synergistically, just as they do when we eat salmon.

Omega Benefits According to the American Heart Association, the key omega-3 fats—EPA and DHA—reduce the risk of abnormal heartbeats that can lead to sudden death from heart disease, slow the rate of plaque growth in arteries, slightly lower blood pressure, and lower triglycerides (blood

Paragon Plus Astaxanthin Pure These easy-to-swallow softgels supply 4 mg of potent astaxanthin antioxidant in a base of olive oil for enhanced absorption.

By Vera Tweed

Wild Alaskan salmon oil is one of the best sources of essential fats—and many brands also boast vitamin D and astaxanthin fats that are tested along with cholesterol and are harmful when elevated). For both healthy people and those with heart disease, the association recommends eating fi sh that is rich in omega-3s at least twice a week. Research also shows that EPA and DHA help reduce chronic inflammation and relieve inflammatory diseases such as rheumatoid arthritis and inflammatory bowel disease; help to keep cholesterol at healthy levels; lower risk for colon, breast, and prostate cancers; protect joints; reduce menstrual pain; relieve depression and may improve mood swings and schizophrenia; reduce anxiety; help some children with ADHD; and reduce risk for macular degeneration, a leading cause of blindness. And more potential benefits are currently being explored. In salmon oil, the ratio of EPA to DHA is somewhat unique. While other fish oils most often contain a 3:2 ratio of EPA:DHA, salmon oil contains a higher proportion of DHA. Wild Alaskan salmon oil, in particular, often contains more DHA than EPA. While both of these fatty acids together deliver a wide range of benefits, DHA is especially important for healthy development of the nervous system and vision in infants, and for healthy brain function in adults. The other omega fats—5 through 9— perform a variety of functions. They contribute to heart health, inflammation control, balanced blood sugar, healthy skin, healthy cell structure and growth, restful sleep, and a healthy immune system. The

Solaray Salmon Oil Each softgel contains 1 gram (1,000 mg) of heart healthy ﬁsh oil from salmon and is molecularly distilled for purity.

amounts found in salmon oil are relatively small, but they contribute to an overall healthful balance of fats.

Astaxanthin A strong antioxidant that gives salmon its pink color, astaxanthin (pronounced “asta-zan-thin”) is naturally present in algae that is eaten by wild salmon, and is one of the ingredients in many wild Alaskan salmon oils. (Astaxanthin is also found in krill oil.) As an antioxidant, it neutralizes free radicals, waste products of normal energy production in our bodies that accelerate aging and promote disease. Astaxanthin can also be found in individual supplements and in skin care products designed to reduce ﬁne lines and wrinkles and improve skin elasticity. The quantities in a serving of salmon oil are smaller than those in concentrated astaxanthin supplements, but are well absorbed with the healthy fats in the oil.

North American Herb & Spice Alaskan Wild PolarPower This liquid formula made with Wild Sockeye Salmon Oil is rich in omega fatty acids, EPA and DHA, and natural vitamins A and D.

November 2013

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herbal advisor

By Vera Tweed

the many faces of green tea From bottles, bags, and powders to skin-care products and supplements, this ancient tonic is more popular than ever

reen tea has been used for centuries in traditional Chinese and Indian medicines to help heal wounds, promote heart health, stabilize blood sugar, and improve digestion and mental function. Now, the ancient tradition of drinking green tea for good health is getting a modern makeover. More than 4,000 scientific studies have shown that green tea contains antioxidants and other substances that help lower cholesterol and protect against cancer, heart disease, diabetes, gum disease, and bacterial and viral infections. For example, an 11-year study of 40,000 people in Japan, published in the Journal of the American Medical Association, found significant differences in the health and lifespan of those who drank less than one cup of green tea daily compared to those who drank more than five cups. Heavy green tea drinkers were up to 31 percent less likely to die from heart disease and up to 42 percent less likely to die from stroke.

Active Benefits Today, green tea is one of the most popular antioxidant ingredients in natural skin care products. It helps reduce damage from exposure to sun, slow down aging, and clear up skin conditions such as rosacea. And as a beverage alternative to sugary sodas, green tea is certainly a healthier option. In supplements, two components of green tea show a great deal of promise: EGCG (epigallocatechin gallate), a powerful antioxidant, and theanine, an amino acid that has a calming effect and, surprisingly, also improves attentiveness. EGCG—EGCG is considered the chief active ingredient responsible for green tea’s healthenhancing benefits. It has also been tested in many studies as a weight-loss aid. A review of research, published in The Journal of Nutrition, found that in both animal and human trials, the concentration of EGCG and other antioxidants in green tea correlate with its effect on body weight. In observational studies that examined more than 5,000 people, consuming EGCG and other antioxidants found in green tea correlated with weight loss or lack of weight gain, regardless of other factors. These active ingredients in the tea reduce fat storage— to a small but significant degree—by improving the metabolism of sugars and fats. Theanine—Also listed as L-theanine on labels, theanine is an amino acid found naturally in green tea (although it’s more concentrated in theanine supplements). It helps counteract stress, calming the nervous system by reducing levels of the stress hormones cortisol and epinephrine, and improves sleep without causing grogginess. It can be taken at any time of day, or during the night if you wake up and can’t get back to sleep. During the day, it has a relaxing effect without interfering with mental function. In fact, its dual ability to enhance sleep and reduce stress can improve the ability to focus. A study published in Alternative Medicine Review tested a form of theanine—Suntheanine— on 93 boys ages 8–12 that had ADHD. For six weeks, the boys took either a placebo or 200 mg of theanine twice daily. Those taking the theanine supplement experienced better quality of sleep, a key factor in improving attention during the day. Other studies have found that theanine improves sleep and reduces daytime stress in healthy adults.

Paragon Plus Green Tea Rfreshr is an alcohol free herbal extract that can be easily mixed with hot or cold water. Just one serving is the equivalent in antioxidant content to 10 cups of green tea.

Irwin Naturals Green Tea Fat Metabolizer combines a highly concentrated form of green tea extract with natural herbal boosters that can increase calorie burning and energy.

Akin’s & Chamberlin’s Tea Pure L-Theanine promotes relaxation with 200 mg of pure L-Theanine derived from green tea leaves.

November 2013

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healing edge

clot busters

ne of the primary causes of heart attacks and strokes, atherosclerosis is the hardening of artery walls due to a buildup of plaque. Normally your arteries are flexible, like a rubber tube, but plaque causes them to become stiff, and can even block blood flow. Plaque can also lead to blood clots—thickened clumps of blood that form when blood platelets collect at the site of blood vessel damage. If a piece of the clot breaks off, it will eventually circulate into a vessel that’s too small to allow it to pass. As a result, blood flow to that part of the body stops, and nearby organs or tissue can die. The bigger the clot, the bigger—and more important— the vessel it can block. If it blocks a blood vessel in the heart, it leads to a heart attack. If it happens in the brain, it can cause a stroke. And if it happens in the lungs, it causes a pulmonary embolism. Any one of these events can result in death.

The Importance of Good Fats Excessive platelet aggregation is part of the process of atherosclerosis. Once platelets aggregate, they release potent compounds that promote the formation of plaque—or they can form a clot. The “stickiness” of your platelets is largely determined by the types of fats in your diet and the amount of antioxidants you consume. While saturated fats and cholesterol increase platelet

By Michael T. Murray, ND

Natural ways to keep blood vessels clear aggregation, monounsaturated fats and omega-3 have the opposite effect. Particularly useful for decreasing platelet aggregation are the long-chain omega-3 fatty acids EPA and DHA, found in fish oil. In fact, the beneficial effects of fish oils on platelet aggregation is one of the key reasons why higher levels of EPA and DHA in the diet are associated with a 50 percent reduced risk of stroke and heart attack. For health maintenance, try a daily dose of 1,000 mg combined of EPA and DHA. If you have cardiovascular disease, elevated CRP levels, or high triglyceride levels, the recommended dosage is 3,000 mg daily.

Other Helpful Supplements In addition to omega-3 fatty acids, there are a number of supplements that impact platelet aggregation. Most notable are antioxidant nutrients; ﬂavonoids and other polyphenols; enzymes such as nattokinase; garlic; and vitamin B6. In one study, scientists measured the eﬀect of B6 on platelet aggregation and cholesterol levels in 24 healthy men. Subjects were given either 5 mg of vitamin B6 per kilogram of body weight or a placebo every day for four weeks. Results showed that B6 inhibited platelet aggregation by 41–48 percent, compared to placebo. Vitamin B6 was also shown to lower total cholesterol levels after four weeks.

Garlic preparations standardized for alliin content can also inhibit platelet aggregation. In one study, 120 patients with increased platelet aggregation were given either 900 mg per day of a dried garlic preparation or a placebo. In the garlic group, spontaneous platelet aggregation completely disappeared after four weeks.

Flavonoid-rich Extracts The flavonoids in red wine are likely the reason French people are able to eat more saturated fat than Americans while maintaining a lower incidence of heart disease. A similar link has been found with flavonoids from chocolate and green tea. These flavonoids benefit the heart and blood vessels in many ways, including their ability to prevent excessive platelet aggregation. To make sure you’re getting enough of these flavonoid compounds, try at least one of the following supplements: Grape seed extract (>95 percent procyanidolic oligomers): 100–150 mg daily. Pine bark extract such as Pycnogenol (>90 percent procyanidolic oligomers): 100–150 mg daily. Any flavonoid-rich extract with a similar flavonoid content, a greens formula, or other plant-based antioxidant with an ORAC score of at least 3,000 per day.

The Importance of Diet One of the most popular recommendations for preventing excessive platelet aggregation is taking low-dose aspirin (80–325 mg per day). While this therapy has been shown to be effective in preventing a first heart attack, it’s not as powerful as making dietary changes. Several studies have shown that dietary modifications are not only more effective in preventing recurrent heart attack than aspirin, but they can also reverse the blockage of clogged arteries. The research on diets for heart disease is strongest for the Mediterranean diet and a diet rich in omega-3s fatty acids.

November 2013

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expert’s corner

conquering colds

By Emily A. Kane, ND, LAc

Natural ways to boost immunity and stay well this fall and into winter

Cold and flu season is almost here. What should I do to avoid getting sick? —Edith K., New York, NY

The key to avoiding seasonal bugs is to maintain a healthy immune system. And that starts with what you eat. If there’s one single aspect of a “good diet” that I can’t stress enough, it’s low-glycemic foods. Much of our obesity, diabetes, heart disease, and joint pain could be alleviated by avoiding high-glycemic foods, such as donuts, white bread, and certain cereals and pastas. Along with eating a clean, green, low-glycemic diet, you need to ensure that you’re digesting your food properly and absorbing all those nutrients. To that end, probiotics are key in fighting off colds. A wide variety of good “bugs” live in the intestines. Near the stomach, you’ll find “acid-loving” varieties such as Lactobacillus acidophilus. Closer to the large intestine, the environment becomes increasingly alkaline, and different bugs—for example, Bifidobacterium—thrive. All these wonderful bugs further break down food into its basic components for easy absorption. In addition to taking probiotics, try to eat consciously—sitting down—instead of watching TV or trying to

balance your checkbook at the same time. If you thoroughly chew your food, allow for the stomach acid to mix with the chewed food, and allow the acidic food slurry to stimulate the ﬂow of bile and pancreatic enzymes, you’re well on your way to maximizing nutrient absorption.

Immune-strengthening nutrients include sulfur (from onions and garlic), vitamin A (antiviral), vitamin D (make sure your blood levels are above 50 ng/mL) and vitamin C. In fact, at the ﬁrst hint of a cold, I recommend 2,000 mg (2 grams) of vitamin C with a big glass of water every 2 hours, which may very well nip that cold in the bud. Please note that immune stimulation isn’t recommended for those who have had an organ transplant or an autoimmune disease. In such cases, you need keep your immune system “quiet,” and try to limit your exposure to pathogens by any means possible, such as using a good mask when you ﬂy.

Immune Stimulation I cringe when I see people running around with anti-bacterial hand wipes. Part of strengthening our immune systems comes from “hardening” ourselves, through exposure, to the environment in which we live. When you travel, you do need to limit exposure to all the foreign bugs you encounter. But close to home, you’re better oﬀ acclimating your body to the regular microbes in the water, air, and soil, so it produces natural antibodies against them. Your immune system cannot become competent without exposure. Along with antibodies, white blood cells or their secretions are also key components of the immune system. There are several ways to stimulate the production of these cells, depending on your blood type. For example, if you’re type A, echinacea works quite well to promote resistance to viral infections. But it doesn’t work so well for blood type O. With Os, I like to use a powder made from the inner bark of the white larch tree called arabinogalactan. Herbal immune stimulants for those with blood types O and B include astragalus, lomatium, and ashwagandha.

Your Best Defense The liver is the most sophisticated organ of detoxification in the body, and you want it working well if you encounter a pathogen. One excellent way to keep your liver happy is to minimize your use of prescription and over-the-counter medications. It’s also helpful to stimulate bile flow through the liver at the first hint of any illness. I like to use bile-stimulating herbs, such as wormwood, gentian, dandelion root, or beets to enhance optimal elimination, especially at the onset of a cold. Another way to keep the immune system stimulated is to engage in hydrotherapy. That is, alternating between dousing yourself with hot, then cold, water. At the end of every shower, I always “chase” with cold, and I advise everyone to do the same. It not only feels fantastic and revitalizing, but it also leaves your hair shiny (the final cold rinse flattens the hair follicle so light glints off it better) and boosts your immune hardiness. And who needs coffee when you can get a bracing, cold rinse in the morning? My closing thought: It’s actually not terrible to get a cold at the beginning of the season. If you engage in some of the techniques above, it’s likely your cold will be mild, and then you will have effectively been inoculated against this year’s strain of virus.

November 2013

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Breathe Easier: Natural Help for Lung Health BY SALLY KARLOVITZ, CN

ACCORDING TO THE AMERICAN LUNG ASSOCIATION, it is estimated that more than 25 million Americans have asthma…and that is just one condition that affects the lungs. COPD, allergies, and bronchitis also affect the lungs. For those who experience these conditions, normal breathing may be difficult. Strong healthy lung function contributes to overall good health since oxygen is carried by the blood to every system in the body. Natural approaches are available to support lung health and help address symptoms and underlying issues of these health problems. Exercise, fundamental for overall health, can help you breathe better. Yoga, breathing exercises, walking, and aerobics can all help strengthen the lungs and increase their capacity. Be sure to check with your health care provider before starting an exercise program. Diet also contributes to lung health. Saturated fats and excess sugar have been linked to increased inflammation in the body, which can weaken lung function. Choose instead organic fruits, vegetables, whole grains, nuts, and omega-3 fatty acids from fish or flax. These foods provide vitamins, minerals, antioxidants, and other nutrients needed for good health and lung function. Key nutrients can support lung function. The mineral magnesium acts as a bronchodilator, preventing bronchial passages from going into spasm. Although magnesium is found naturally in a variety of foods, such as dark green, leafy vegetables, almonds, cashews, and millet, most people don’t get the optimal amount. Studies consistently show that if daily magnesium intake is elevated, lung function improves. N-acetyl cysteine (NAC) has been found to be a particularly powerful antioxidant that supports good respiratory function. NAC is the precursor to glutathione, one of the major antioxidants in the lungs. NAC has been shown to be helpful in removing mucus from the lungs, and in preventing chronic bronchitis. Illness, asthma, allergies, and COPD are all conditions that can make lung function weak and breathing more difficult. Breathe easier today…with help from nature.

N-Acetyl Cysteine 600 mgg Promotes heart, immune, & liver health.*

Promotes optimal muscle, nerve, & bone health.*

Used by the body to make the antioxidant glutathione peroxidase.*

May help maintain proper cardiovascular health.*

Helps protect the body against toxins.*

Magnesi-Max™ Magnesium 400 mg

Q&A Q: A:

What are the benefits of using aloe vera juice?

Aloe vera has been used for centuries for a variety of conditions. While aloe vera gel is often used externally to help with wound healing and moisturizing, aloe vera juice is commonly used internally with the same healing benefits. Aloe vera juice has been used to help alleviate gastrointestinal complaints because of its immuneenhancing and antiviral properties. Aloe vera juice can help coat, soothe, and heal the intestinal tract and improve digestion. Because it has anti-inflammatory properties, it can help calm inflammation that is in the esophagus as well as the stomach. When looking for a quality aloe vera juice, make sure that the aloe vera content is at least 99 percent pure. High quality aloe vera juice is made from cold-pressed organic leaves, resulting in a juice rich in polysaccharides, the active compounds in aloe.

Aloe Vera Juice Whole leaf aloe vera juice. Full strength, cold-pressed aloe. Polysaccharide rich.

Combines 3 forms of magnesium for easy digestion & absorption.*

November 2013

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9/30/13 9:51 AM

Diabetes, A Natural Approach

BY MARY ANN O’DELL, MS, RD

OVER 25 MILLION Americans have diabetes, a chronic high concentration of glucose in the blood. The effects of uncontrolled diabetes can include kidney failure, blindness, heart disease, and even amputation. More and more people are turning to natural approaches to complement their treatment regimen and support overall health during diabetes. Natural support can include:

1. DIET FOR DIABETES. A healthy diet can help prevent and control diabetes. Choose a diet rich in lean protein, fresh fruits and vegetables, nuts, seeds, and fiber. Reduce consumption of refined grains and sugar, which make blood sugar control more difficult.

2. EXERCISE IS ESSENTIAL. It improves circulation, helps control body weight, and may even improve blood sugar control. Check with your doctor before starting an exercise program.

3. DAILY MULTIVITAMIN FOR HEALTH. A good high-potency multivitamin is important for everyone since most people do not always eat a perfect diet. In the case of diabetes, there are increased needs for many nutrients since there may be impaired metabolism, loss of nutrients through frequent urination, and loss of nutrients due to medications, making supplementation even more important.

4. SUPPLEMENTAL SUPPORT. Any herbs or supplements you take should be discussed with your health care practitioner if you have diabetes. Blood sugar must also be monitored while on any natural treatments. Here are some natural products traditionally used for blood sugar control:

DiaTrue™ Balancing Formula mula Multivitamin supporting natural glucose metabolism.* Supports carbohydrate metabolism.* With B vitamins, chromium, vanadium, gymnema, & more.

- Chromium is an essential trace mineral that improves the function of insulin. Studies have shown chromium may help stabilize blood sugar levels. - Cinnamon may help decrease levels of blood sugar, cholesterol, and blood fats—all things that need to be decreased in diabetes. - Alpha-lipoic acid is a powerful antioxidant in the body that is protective to nerve cells, specifically protecting against complications such as neuropathy. These natural approaches give an extra boost to a diabetic lifestyle, helping people with diabetes get control of their blood sugar, and control of their health.

Lipoic Acid MP™ 300 0 mg

IntegriHerb™ Cinnamon

Provides antioxidant support.*

Supports healthy blood sugar control.*

Increases antioxidant protection by recycling other antioxidants.*

Made with certified organic cinnamon.

Shown to support healthy blood sugar levels already in a normal range.*

Premium quality full-spectrum whole herb capsules.

The Healthy Edge

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9/30/13 9:42 AM

FALL INTO

DETOX 7

gentle cleansing tips for improving energy, immune function, and vitality A healthy detoxification program should always begin gradually. But with so many methods available, it can be difficult to find a simple starting point. With that in mind, I would like to share some of my top recommended steps—gleaned through my experience as an integrative medical doctor—for safe and effective detoxification that can provide lasting energy, vitality, and overall wellness. BY ISAAC ELIAZ, MD, LAC

November 2013

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9/30/13 9:56 AM

REDUCE YOUR EXPOSURE TO TOXINS

Every day, we are exposed to harmful health-robbing toxins, including bisphenol-A (BPA), phthalates, PFOA, formaldehyde, PDBEs, and heavy metals. They can be found in everything from cleaning and beauty products to cookware to even the air we breathe. Weâ&#x20AC;&#x2122;re also bombarded with toxins from processed, fried, and non-organic foods; alcohol; stimulants; medications; and more. These toxins accumulate over time and damage our DNA, create inďŹ&#x201A;ammation, and impair critical biological functions. Reduce your exposure by choosing all-natural foods and non-toxic products whenever possible, and make sure your home and work environments are properly ventilated. Have yourself tested (or try an elimination diet) if you feel that you may be sensitive to gluten, dairy, eggs, or other allergenic foods that can increase the permeability of your digestive tract, allowing toxins to easily enter your circulation.

The Healthy Edge

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9/30/13 9:57 AM

FALL INTO DETOX, cont.

ALKALIZE YOUR DIET

Increase your intake of vegetables and fruits that are high in alkalizing minerals such as potassium, magnesium, and calcium. Avocados, potatoes (skin on), and dry beans are good sources of potassium. Green leafy vegetables are rich in magnesium. And broccoli, sea vegetables, collards, and chard are packed with calcium. You can easily make an alkalizing mineral solution by combining potatoes, celery, parsley, green beans, zucchini, beet tops, kale, onions, and seaweed in a full pot of water, simmering for an hour or two, and saving the broth. This makes a highly nutritious, mineral-rich liquid for a seasonal cleanse. Other alkalizing food sources include liquid chlorophyll and powered “greens” supplements, as well as umeboshi plum paste, which is a sour plum commonly used in Japanese cuisine. An alkaline diet can aid your body in the removal of toxins, reduce inﬂammation, and boost overall health and energy .

Detoxifying Foods: Increase your intake of vegetables and fruits that are high in alkalizing minerals such as potassium, magnesium, and calcium. Avocados, potatoes (skin on), and dry beans are good sources of potassium.

LET GO WITH SIMPLE MEDITATION

GET MOVING Simple, moderate exercise on a regular schedule helps keep the lymphatic system moving, release stored toxins, increase circulation, and improve immune response. Movement also helps in releasing physical, emotional, and psychological energies that may leave us feeling “stuck.” Even just 15 minutes of walking—especially in nature—can offer powerful benefits for detoxification and overall health. 20

In today’s environment, we’re often bombarded by stress, anxiety, and negative thoughts and emotions. Stress affects us by degrading immune function and increasing stress hormones, which promote blood sugar imbalances, inflammation, and oxidative stress. You can help clear this toxic burden on your mental, emotional, and physical health through the process of “letting go.” One proactive and well-researched method of letting go is meditation, even for just 10 minutes a day. Simply sit quietly and focus your attention, as well as your breathing. As thoughts and emotions arise, acknowledge and release them, bringing your attention back to your breath. Studies show that meditation can improve psychological/emotional wellbeing and help with issues ranging from cardiovascular disease, inflammation, and immune activity to pain, anxiety, sleep, depression, memory, and more.

STAY HYDRATED

Dehydration can lead to inﬂammation and oxidative stress, thus increasing toxicity. Drink plenty of pure water and herbal tea to help ﬂush toxins from your body and keep your natural detox functions running smoothly. Proper hydration will promote better functioning of all your body’s systems.

November 2013

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9/30/13 9:57 AM

DETOXIFYING NIGHTCAP Looking for a simple way to gently detoxify your body, boost your radiance, and ensure a deeper night’s sleep? Drink this before bed for one to two weeks: Mix 1 Tbs. of high-quality olive oil with the juice of one lemon and 8 oz of spring water. This cleansing concoction is surprisingly tasty and refreshing.

PRE-CLEANSE WITH GENTLE SUPPLEMENTS Gentle detox supplementation begins with all-natural ingredients that help clear toxins from both the circulatory and digestive systems, while providing overall health support. Start with a medicinal mushroom formula, which helps remove toxins and provides powerful benefits to every major body system, including the immune system. Another key supplement is modified citrus pectin, which safely removes heavy metals and environmental toxins from circulation and digestion, boosts immunity, reduces inflammation, and protects against cancer and chronic illness by blocking harmful galectin-3 molecules.

DETOXIFY ORGANS AND TISSUES WITH NUTRIENTS AND BOTANICALS

After gently detoxifying your circulation and digestion, you can gradually advance to more thorough detoxification of organs and tissues where toxins are often stored over time. For in-depth detox, I recommend incorporating compounds, herbs, and nutrients such as N-acetyl cysteine, selenium, MSM, alpha-lipoic acid, milk thistle, cilantro, goldenrod, garlic, and dandelion leaf. These natural detoxifying agents have their own affinities for specific organs and systems of the body, and work to eliminate toxins without side effects. They also boost energy and provide antioxidant support to combat oxidative stress caused during toxin removal.

By following these relatively simple yet important tips for a successful cleanse, you will quickly feel the benefits of reduced stress and anxiety, decreased inflammation, increased energy, better sleep, and improved health and vitality. For more tips on successful detoxification and health, visit dreliaz.org.

YOUR NATURAL DETOX KIT We like the ingredients in the products below.

Paragon Plus CLEAR DETOX SUPPORT This unique formula features herbs such as burdock, milk thistle, and Oregon grape root, but is also enhanced with N-acetyl cysteine for maximum benefits.

Michael’s Naturopathic Programs ULTIMATE DETOX CLEANSE & REBUILD is a complete 7-day program for whole body cleansing, with fiber, liver support, and Super Defense Food with organic fruits & veggies.

Paragon Plus MUSHROOM SENSEI BLEND This liquid herbal blend includes shiitake, reishi, and maitake mushrooms, making it a useful tonic formula for the body.

Wakunaga KYOLIC FORMULA 105 DETOX & ANTI-AGING Organic garlic bulbs are aged in a unique process to create beneficial compounds that aid in detoxification. Also contains selenium.

The Healthy Edge

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9/30/13 9:57 AM

THE

STINKING ROSE If your use of garlic has been limited to cooking, it’s time to expand your palate and discover this ancient herb’s truly amazing healing powers BY JACK CHALLEM

echnically an herb, garlic (Allium sativum) belongs to the lily (Liliaceae) family, along with onions, aloe, shallots, chives, and saﬀ ron. These plants all share many chemical similarities, but garlic stands out as being particularly potent.

Infection Fighter. A study conducted at the University of Florida, Gainesville, asked 120 men and women to take either 2.5 grams of aged garlic extract or placebos daily for three months. By the end of the study, people taking the garlic extracts reported a 61 percent reduction in cold or

THE SULFUR SOLUTION All forms of garlic appear to have health-enhancing properties, including both raw and cooked garlic, as well as supplements. In fact, garlic may have the greatest biological activity of any single food that we know. When a garlic clove is cut, cooked, or crushed, oxidation leads to the formation of more than 200 diﬀerent compounds, 70 of which contain sulfur. It’s likely that sulfur accounts for most of garlic’s activity, because this mineral is a constituent of insulin, cartilage, heparin, and some B vitamins. Many of garlic’s sulfur containing compounds, such as S-allyl-L-cysteine, are chemically similar to N-acetyl cysteine, a potent antioxidant and immune booster. The high sulfur content of garlic also makes it an excellent precursor to glutathione, another potent antioxidant.

BONUS BENEFITS Garlic has been noted to have numerous positive eﬀects on human health. Here are a few highlights: 22

Cholesterol and Triglycerides. In an analysis of 26 published studies, researchers reported that garlic lowered levels of cholesterol and triglycerides, which are risk factors for heart attack. According to the researchers, “Garlic powder and aged garlic extract were more effective in reducing cholesterol levels, while garlic oil was more effective in lowering triglyceride levels.” Coronary Calcification.

Garlic supplements can slow the progression of coronary calcification, also known as hardening of the arteries. In a study at the University of California Medical Center, Los Angeles, doctors gave either aged garlic extract or placebos to 19 patients. Over the course of a year, people taking garlic developed two-thirds less coronary calcification than those taking placebos. flu duration, a 21 percent decrease in symptoms, and 58 percent fewer missed days at work. Blood Vessel Tone. The body’s red blood cells convert allicin, one of the compounds found in garlic, into hydrogen sulfide. In the body, this relaxes blood vessel walls, improving their flexibility and potentially protecting against high blood pressure. A study of 50 people with uncontrolled blood pressure found that aged garlic extract led to an average 10 mm Hg decrease in blood pressure over 12 weeks.

SUPPLEMENT SHELF Most research on garlic supplements has focused on “aged garlic extract,” with studies indicating a therapeutic dose of 700–2,000 mg per day. There do not appear to be any common side eﬀects caused by taking garlic supplements, and their use isn’t contraindicated by any drugs, including warfarin (Coumadin), a blood thinner. With so many potential beneﬁts and so little risk, it’s easy to say that you can’t go wrong with garlic.

November 2013

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9/30/13 10:03 AM

Garlic, Greens, and Rice Soup SERVES 6

Collard greens combined with garlic and sun-dried tomatoes make this delectable soup as healthy as it is delicious. Reprinted with permission from For the Love of Garlic byy Victoria Renoux ((Square q One Publishers, 2005). 2 1 12 4 2 5 1½ 20 ¼ 3 Garlic, Greens, and Rice Soup

Tbs. olive oil large Spanish onion, chopped (about 2 cups) cloves garlic, minced bay leaves cups chopped collard greens, firmly packed cups water cups cooked brown basmati rice sun-dried tomato halves, cut into pieces cup tamari soy sauce sprigs fresh rosemary, or 1 tsp. dried tsp. dried basil

1. Heat oil in large, heavy kettle, such as cast-iron Dutch oven. Add onion, garlic, and bay leaves, and sauté slowly over low heat, at least 30 minutes, stirring occasionally. 2. Increase heat to high, and add collards. Sauté until wilted, and add remaining ingredients. Bring soup to a boil, reduce heat, and simmer 30 minutes, or until collards and rice are tender, stirring occasionally. Serve with homemade cornbread. PER SERVING: 154 cal; 5g pro; 5g total fat (1g sat fat); 24g carb; 0mg chol; 773mg sod; 3g fiber; 5g sugars

Potato and Cauliﬂower Soup with Roasted Garlic SERVES 6

This soup has a mild but rich flavor, making it an easy first course for a dinner party. Reprinted with permission from For the Love of Garlic by Victoria Renoux (Square One Publishers, 2005). 4 cups peeled and cubed baking potatoes 3½–4 cups cauliflower flowerets (1 small head) 1 cup chopped sweet onion 1 tsp. sea salt 2 cups milk 2 Tbs. mashed, roasted garlic 1 Tbs. chopped, fresh tarragon, or ½ tsp. dried ⅛ tsp. white pepper 1. Place potatoes, cauliflower, onion, salt, and 2½ cups water in soup pot or Dutch oven. Cover, and bring to a boil over high heat. Reduce heat to medium, and simmer, 20 minutes, or until vegetables are tender. (Add more water if necessary to prevent vegetables from sticking or burning.) 2. Add remaining ingredients. Using handheld blender, regular blender, or food processor, process mixture until smooth and creamy. (If using regular blender or food processor, you may have to process in two or more batches.) If soup is too thick, add more milk. Adjust seasonings to taste, and serve immediately with fresh, whole-grain bread. PER SERVING: 183 cal; 6g pro; 3g total fat (2g sat fat); 32g carb; 8mg chol; 325mg sod; 4g fiber; 7g sugars

Potato and Cauliﬂower Soup with Roasted Garlic

The Healthy Edge

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9/30/13 10:03 AM

Keep Your Cool: Natural Stress Solutions STRESS IS A FACT OF THIS LIFE, and stress affects most of us. Stress manifests itself in a variety of ways, including irritability, stomachaches, mood swings, insomnia, headaches, and muscle tension. Natural remedies and lifestyle changes can calm and soothe nerves and promote relaxation and a sense of well-being. Here are some simple things to help reduce stress levels:

EXERCISE. Exercise is an important part of stress reduction and good health. It helps you look and feel better. Something as simple as a short,

BY SALLY KARLOVITZ, CN

brisk walk in fresh air can ease tension and allow you to handle stress better. Yoga is also good option since it incorporates stressbusting stretching and deep breathing.

REST. Getting a good night’s sleep helps with overall stress reduction. Take a hot bath before bed and use aromatherapy oils such as lavender or lemongrass to relax the body and calm the nerves. If you have trouble sleeping, try a gentle, natural sleep aid that contains valerian, or try a homeopathic remedy to support restful sleep.

MAINTAIN ADRENAL AND NERVE HEALTH. During stressful situations, the body depletes itself of several important nutrients. The water-soluble vitamins, including B-vitamins and vitamin C, are most affected and should be replenished daily. These vitamins also play a role in maintaining adrenal gland health, which we need to help us handle stress.

TRY A NATURAL REMEDY. Relora, a combination of the plant extracts Magnolia and Phellodendron, has been shown to help control mild anxiety and mild depression, promote relaxation, and even help maintain restful sleep. Passionflower, skullcap, and hops are nervines, meaning they nourish the nerves and provide a calming effect on the body. Since stress just can’t be avoided, try maintaining overall good health and well-being, which will help you keep your cool.

Relora® Ease™

Calms Forté

Helps support healthy relaxation.*

May support eye, skin, & nerve health.*

Homeopathic stress relief and sleep aid.

A complete blend of essential nutrients & herbs.

In an exclusive Herbal Foundation™ base with hops, chamomile, peppermint, & other herbs.

Non habitforming.

Contains L-theanine, Relora®, B6, magnesium, & support herbs.

Herbal Foundation™ B Complex p 50 5

Safe and effective.

November 2013

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10/1/13 11:32 AM

Herbs for Winter Wellness COLD AND FLU SEASON is upon us! Now is the time to arm your body’s immune system with the tools it needs to keep you well. Thankfully, nature has provided a host of plants and herbs that can support immune function, both before and during illness.

ECHINACEA Echinacea is a probably the most well-known herb used during cold and flu season. Compounds in echinacea have been found to stimulate both macrophage and natural killer cell activity of the immune system, making it a broad immune stimulant.

BY MARY ANN O’DELL, MS, RD

ASTRAGALUS Astragalus is used traditionally in Chinese medicine as a “tonic” herb—to strengthen or tone the body’s overall vitality. Astragalus has antibacterial, anti-inflammatory, and antiviral properties, and studies have shown that it stimulates the immune system. Because of the tonic nature of astragalus, it can be used on a daily basis as a preventive agent.

Elderberry, or Sambucus nigra, is gaining a lot of attention due to research suggesting it has antiviral and immune stimulating properties. Recent studies have shown that people given elderberry extract had relief from flu symptoms at least four days earlier than those not using it.

Ginger is best known for its benefits for the stomach as an aid for nausea and indigestion. In addition, it works in the body as a natural anti-inflammatory agent helpful for headaches and pain. Due to its warming properties, ginger also has benefit in soothing symptoms of cold and flu.

Supports healthy immune function.* Rich in antioxidant bioflavonoids.* Concentrated, fast-acting liquid extract.

Osha is a traditional Native American remedy used for respiratory infections, cough and congestion. Osha acts as an expectorant, bronchodilator, and decongestant. It can help ease cough or make cough more productive, and it helps to open up air passageways.

ELDERBERRY

GINGER

PurExtract™ Elderberry Extract xtract

OSHA

Astragalus 500 Mg Traditional Chinese herb. Supports immune health.* Provides standardized astragalus extract.

Osha Throat™ Soothingg Spray A blend of coating, soothing herbs in a convenient throat spray.* Contains Osha to support respiratory health.* Enhanced with echinacea & propolis for immune support.*

Ginger-Mune™ Syrup up Supports healthy immune system function on a long-term basis.* With ginger, elderberry, & echinacea. Soothing & sweet. Alcohol free.

The Healthy Edge

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9/30/13 10:06 AM

pure beauty

By Lisa Turner

good skin from within Five beauty boosters to leave you glowing

o matter what lotions or creams you use, truly beautiful skin is an inside job. Adequate sleep, hydration, exercise, and nutrition are essential—but sometimes you also need a little boost. If that’s the case, try these ﬁve supplements with proven eﬀects for smooth, glowing skin:

POLYPODIUM: Beauty-boosting beneﬁt: protects against sun-related aging

and skin cancer. This extract from the common fern plant has powerful eﬀects on skin health, especially in protecting skin from the sun. Excessive sun exposure causes wrinkling and damages cellular DNA, which produces mutations that can lead to skin cancer. Several studies have found that Polypodium extract can reduce UVA-related skin damage and protect against wrinkling, brown spots, sunburn, and skin cancer. It can also be used topically for an added layer of protection.

EPA (EICOSAPENTAENOIC ACID): Beauty-boosting beneﬁt: helps ward oﬀ

wrinkles, prevents thinning of skin, diminishes UV damage. In addition to its protective effects on heart and brain health, EPA—an omega-3 fatty acid found in fi sh oil—protects against UV damage to skin to reduce signs of aging, wrinkle formation, and thinning of skin. As a powerful antioxidant, it also fights free radicals that damage the health and appearance of skin. Other studies show EPA may also protect against DNA damage that can lead to skin cancer.

GAMMA-LINOLENIC ACID (GLA): Beauty-boosting benefit: softens skin, calms inflammation, relieves itching and irritation. GLA, found in borage oil, evening primrose oil, and black currant oil, is an essential fatty acid with powerful anti-inflammatory effects. Studies show that it is an effective treatment for dry, itchy skin and mild dermatitis. It also boosts skin hydration and prevents water loss, which helps improve softness and reduce fine lines.

ASTAXANTHIN: Beauty-boosting beneﬁt: reduces age spots and freckles,

combats crow’s feet, softens and smooths skin. A red pigment found in algae, salmon, krill oil, lobsters, and crawfi sh, astaxanthin is a carotenoid antioxidant that’s said to be 10 times stronger than beta carotene and 100 times stronger than vitamin E. In addition to fighting free radical damage in the skin’s cells, studies show it can combat wrinkles, especially around the eye area, and improve skin softness, smoothness, and elasticity. Other studies have found that astaxanthin is effective at reducing age spots, freckles, and other forms of hyperpigmentation of the skin.

PYCNOGENOL: Beauty-boosting benefits: helps improve skin elasticity, softens and smooths, combats signs of aging. Made from the bark of the European coastal pine, Pycnogenol is an antioxidant that’s said to be 50 times more powerful than vitamin E. Studies have shown that Pycnogenol supplementation significantly improves skin hydration and elasticity, especially in women with dry skin. It can also combat signs of aging, and it’s effective in treating hyperpigmentation from excessive sun exposure.

Paragon Plus Pycnogenol supplies 30 mg of pure pine bark extract, which can be used internally to provide antioxidant protection and improve skin integrity.

ShiKai Borage Therapy Facial Moisturizer uses clinically proven, GLA-rich borage oil to repair dry skin. This daily use formula contains SPF 15.

Aubrey Calaguala Fern Liposome Cream is a hydrating treatment cream for dry problem skin. It soothes dry, rough, scaly patches of skin on contact.

November 2013

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9/30/13 10:07 AM

INTERNA

ETOX &D

LEANSING LC

†

M PAN Y

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Voted the best cleanse by health food stores for 2013,1 Total Body Rapid Cleanse is a deep cleanse you can do in just one week. This complete, 3-part program contains select herbal extracts, vitamins and antioxidants for total-body cleansing, plus 8 grams of acacia fiber to help remove waste & toxins.* It also includes key herbs and hydrating magnesium to promote healthy elimination.* It’s the natural way to get effective cleansing results in 7 days.*

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8/23/13 11:05 AM

gluten free

giving thanks without gluten There’s no need to feel deprived with these delicious gluten-free holiday foods— great even if you aren’t on a gluten-free diet

ometimes, it’s easy to fall into the trap of focusing on all the foods you’ve given up by going gluten free—especially during the holidays. But the good news is that the foods that most epitomize Thanksgiving are either naturally gluten free or can easily be made gluten free. Here’s a quick, delicious rundown. Roast turkey and gravy. The centerpiece of most Thanksgiving meals, roast turkey is naturally gluten free, of course. The gravy, typically thickened with white flour, can be easily made gluten free by making a roux with butter and sorghum flour or sweet rice flour—or by whisking 3 teaspoons of arrowroot powder into ⅓ cup of water—and slowly whisking the mixture into boiling broth and drippings. To make a giblet gravy, simmer the giblets and the neck (parts that are usually in a little bag inside your turkey) in some water while the turkey is roasting. Save the homemade stock to make the gravy, bring it to a boil, add chopped meat from the giblets and neck meat, and turn to a simmer. Dissolve arrowroot powder in cold chicken broth, and slowly pour in some of the dissolved arrowroot, stirring constantly to prevent lumps. Cranberries. Festively ruby-red in color, rich in antioxidants, and tangy in taste, the cranberry is an indispensable part of a traditional Thanksgiving dinner. Commercial cranberry sauce is almost always gluten free, and dried cranberries, also gluten free, can be used to add holiday sparkle to everything from salads to wild rice dishes. Mashed potatoes, yams, and other root vegetables. Thanksgiving is a time to celebrate the autumn harvest, and the

traditional vegetables of fall are root vegetables that grow in the ground, including potatoes, carrots, parsnips, turnips, rutabagas, sweet potatoes, and yams. Baked sweet potatoes or yams are easy, popular, gluten-free Thanksgiving

foods, and so are mashed potatoes. For a more nutritious twist on mashed potatoes, try making mashed root vegetables with carrots, rutabagas, sweet potatoes, etc. to give the mashed mixture a pale orange to yellow color (see recipe below).

Organic Mashed Root Vegetables*

SERVES 6

A colorful and nutritious twist on traditional mashed potatoes. 1½ lbs. organic rutabagas, peeled, cut into ½-inch pieces 2

large organic carrots, peeled and thinly sliced

¼ small organic yellow onion, chopped 1

bay leaf (optional)

1½ lbs. organic Russet potatoes, cut into 1-inch pieces 5

Tbs. organic unsalted butter

Tbs. organic gluten-free chicken broth

1. Cook rutabagas, carrots, onion, and bay leaf in large pot of boiling salted water until almost tender, about 15 minutes. Add potatoes, and continue cooking 15 minutes more, until vegetables are very tender. Drain, and discard bay leaf. 2. Return vegetables to pot. Stir over medium heat to allow excess water to evaporate, 1–2 minutes. Remove from heat. Add butter and chicken broth. Mash vegetables until the orange color from carrots is well blended and vegetables are almost smooth. Season with sea salt and black pepper, taste, and adjust seasonings as necessary. *Recipe reprinted from the Going Against the Grain Group, 2012. PER SERVING: 222 cal; 4g pro; 10g total fat (6g sat fat); 31g carb; 26mg chol; 279mg sod; 5g fiber; 8g sugar

November 2013

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10/1/13 11:33 AM

By Melissa Diane Smith

Stuffing or dressing. Stuffing or dressing can be made with herbs, celery, onions, and gluten-free bread of course, but it also can be made with brown rice by itself or in combination with wild rice, or with no grain at all, such as with chestnuts and vegetables; mushrooms, vegetables and nuts; or nuts, seeds, apples, and celery. Skipping the grain creates much lower-carb choices. Green beans, asparagus, broccoli, or Brussels sprouts. At least one of these non-starchy vegetables is found on most Thanksgiving tables. For easy, yet special, gluten-free takes, try green beans almondine, roasted asparagus spears, or roasted broccoli florets with garlic, and grilled Brussels sprouts marinated in olive oil and herbs. Wild rice. Naturally gluten-free wild rice is a true North American food, having been prized by Native Americans for many centuries. It has a distinctive earthy flavor that’s a natural for creating dishes— especially rice pilaf—that taste more gourmet than those made out of brown or white rice. Pumpkin. Perhaps nothing symbolizes autumn quite like pumpkins. Right after we carve Halloween Jack-o’-lanterns, our thoughts turn to the delicious holiday dishes we can enjoy that are made with pumpkin. For Thanksgiving, you can make traditional pumpkin pie filling and pour it into a glutenfree pie crust, or a far simpler choice is to grease a pie plate well and pour in the filling with no crust at all. If you want a bit of texture in the pie filling, try adding chopped pecans into the batter before baking. To enjoy the autumn-like goodness of pumpkin in a non-sweet way, try making pumpkin soup. It’s a great starter for a Thanksgiving feast.

Incan Quinoa Stuﬃng SERVES 10

This healthful quinoa-based stuffing is the perfect addition to any harvest celebration. Dried cranberries or other fruit may be substituted for the pears. 1½ cups quinoa, thoroughly rinsed 1

cup gluten-free vegetable broth

¼ cup olive oil 1

medium red onion, chopped

small red bell pepper, chopped

large fennel bulb, chopped

cloves garlic, minced (1 Tbs.)

tsp. dried thyme

1½ cups frozen corn kernels 1

cup frozen shelled soybeans

⅓ cup roasted, unsalted, sunflower seeds 2

ripe pears, peeled, cored, and chopped

cup chopped fresh Italian parsley

1. Combine quinoa, broth, and 2 cups water in medium saucepan; bring to a boil. Reduce heat, cover, and simmer 15 minutes, until liquid is absorbed. Remove from heat, fluff with fork, and set aside. 2. Heat oil in large saucepan over medium heat. Add onion, bell pepper, and fennel. Sauté until soft, about 8 minutes. Add garlic and thyme; cook 2 minutes, stirring frequently. Add corn and soybeans, and cook a few minutes more, until vegetables are warm. 3. Add cooked quinoa to vegetable mixture; cook over medium heat, stirring often, until just warmed through. Fold in sunflower seeds, pears, and parsley. Add salt and pepper to taste. Serve warm or at room temperature. PER SERVING: 250 cal; 7g prot; 10g total fat (1g sat fat); 34g carb; 0mg chol; 76mg sod; 6g fiber; 5g sugars

Orange Garnet Yam Pie

MAKES 8–12 SLICES

Crust 2 cups blanched almond flour 2 tsp. palm sugar or xylitol ¼ tsp. baking soda ¼ tsp. salt ⅓ cup almond oil or melted butter 1 tsp. vanilla Filling 4 medium garnet yams ½ 12.3-oz. box firm silken tofu, drained Juice and zest of 1 naval orange ½ tsp. ground cinnamon ½ tsp. ground ginger ¼ tsp. cloves 1 tsp. gluten free vanilla stevia 1. To Make Crust: Preheat oven to 350°F. Spray 9-inch deep-dish pie pan lightly with cooking spray, and set aside. Whisk together almond flour, palm sugar, soda, and salt in bowl. Add almond oil and vanilla, and mix until combined. 2. Transfer contents to prepared pie pan, and pat into thin, even layer to cover pan. Press crust firmly into place with moistened or lightly oiled fingers. Bake 10 minutes and cool before filling. 3. To Make Pie: Preheat oven to 400°F. Scrub sweet potatoes well, pat dry, and arrange on a baking sheet. Bake 1 hour, or until soft. Cool, and reset oven to 350°F. 4. Add tofu to food processor, and process until smooth. Slice baked potatoes open, and scoop flesh into food processor. Discard skins. Add orange juice and zest, cinnamon, ginger, cloves, and vanilla stevia. Process until smooth, scraping down sides, as necessary. 5. Fill crust with yam mixture, and bake 30 minutes. Serve warm or chilled. PER SERVING: 255 cal; 7g pro; 19g total fat (1g sat fat); 17g carb; 0mg chol; 123mg sod; 4g fiber; 6g sugars

The Healthy Edge

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9/30/13 10:26 AM

natural gourmet

talkin’ turkey

By Jonny Bowden, PhD, and Jeannette Bessinger, CHHC

Simplify without sacrificing taste with this one-pot turkey and cranberry feast Slow-Cooked Turkey Breast with Winter Fruit Sauce SERVES 6 2 sweet baking apples, peeled, cored, and roughly chopped 1 naval orange, peeled and quartered ½ cup dried, juice-sweetened cranberries ½ cup chopped unsulphured dried apricots or apples ½ cup raw pecans 12 oz. fresh cranberries 1 cup fresh apple cider ⅓ cup Sucanat or palm sugar 1 Tbs. Minute Tapioca ¾ tsp. cinnamon ½ tsp. allspice 3–4-lb. turkey breast, bone in or out, skin off or on (see “Notes from Chef Jeanette”) Sea salt and fresh ground pepper, to taste 1. Combine apples, orange, dried fruit, and pecans in food processor, and process until mixture forms a mostly smooth paste, scraping down sides as necessary. 2. Combine fresh cranberries, cider, Sucanat, tapioca, cinnamon, allspice, and prepared fruit paste in slow cooker. Stir gently to thoroughly combine.

’ve never understood why some of the healthiest dishes on our holiday menus don’t manage to make it into heavy rotation throughout the year—pumpkin, for instance, is a fabulous vegetable that no one ever thinks of except during Halloween and Thanksgiving. Turkey with cranberry sauce is another perfect example. Turkey is a great source of high-quality, low-calorie protein. And studies presented at the 223rd National Meeting of the American Chemical Society show that cranberries have some of the most potent antioxidants of any common fruit. Plant compounds in cranberries possess anticancer properties, inhibit the growth of common food-borne pathogens, and contain antibacterial properties that aid in the prevention of urinary tract infections. What Chef Jeannette has put together here is a relatively low-sugar version of a Thanksgiving meal in just one pot! It’s a simple alternative to the normally complex and time-consuming holiday entrée. We use fresh and dried fruit plus nut purée to give the cranberry base sweetness and body, making it the perfect complement to a lean, moist turkey breast. And why limit this great dish to the holidays? It’s so easy to make that you can whip it up anytime. Enjoy!

3. Pat turkey very dry with paper towel, place in slow cooker, and season well with salt and pepper. Cook on low 6–7 hours (or high for 3½–5 hours), or until meat thermometer inserted into thickest part of breast reads 170°F. (Take care not to touch bone with thermometer.) 4. Remove turkey from slow cooker, and stir fruit sauce well to combine. Drizzle sauce over turkey, and serve. PER SERVING (SKIN REMOVED): 508 cal; 58g pro; 8g total fat (1g sat fat); 52g carb; 141mg chol; 131mg sod; 6g fiber; 38g sugars

notes from chef jeannette Meat doesn’t brown in the slow cooker, and slow-cooked skins are aesthetically unappealing. If your turkey breast has skin, consider cutting it off with kitchen shears before patting dry and seasoning. If you’d like to retain the skin, sear your turkey quickly on all sides in melted butter in a hot Dutch oven on the stove top before putting it in the slow cooker and adding seasoning. Searing any meat— especially with the skin on—before slow cooking will yield a final product with a more pleasant taste, color, and texture. Just be careful not to overcook it on the stovetop so your meat doesn’t dry out in the slow cooker.

November 2013

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9/30/13 10:29 AM

Pour on the Goodness

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8/23/13 11:08 AM

favorite things

just dough it Simply add your favorite pie filling to this basic crust for crowd-pleasing holiday dessert

othing tops oﬀ a hearty Thanksgiving Day meal quite like pie. And whether you’re a fan of pumpkin, pecan, apple, or rhubarb, our Perfect Every Time Piecrust makes a great base for your favorite ﬁlling. And the best part is: You can make the dough ahead of time and keep it in the fridge until you’re ready to bake your pie. One less thing to do Thanksgiving morning!

Perfect Every Time Piecrust SERVES 8 (MAKES 1 9-INCH CRUST)

For an egg-free variation on this crust, omit the egg yolk and add an extra 2 Tbs. water. 1½ cups all-purpose flour

a few expert tips:

Tbs. sugar

½ tsp. salt

“You know how some pie dough recipes say to ‘cut in butter’? Well, a food processor literally cuts in the butter—it’s the best way to get a good dough,” says Michael Brock, a Los Angeles–based pastry chef. To make sure your crust stays crisp and ﬂaky, always cool pies and tarts on a wire rack. “This lets the air circulate under the bottom crust as it cools, so it won’t get mushy,” Brock explains.

stick (½ cup) cold unsalted butter, or non-hydrogenated vegetable shortening, cut into small pieces

egg yolk, optional

1. Pulse flour, sugar, and salt in food processor several times to combine. Add butter, and pulse 5 times, or until mixture resembles coarse sand. 2. Beat egg yolk and ¼ cup ice water in bowl with fork. Add liquid to flour mixture in food processor. Pulse until dough just comes together. Transfer to large piece of plastic wrap or wax paper and press into flat disk. Wrap tightly, and chill 1 hour, or overnight. Roll out to desired size on well-floured work surface and bake according to pie recipe directions. PER SERVING: 382 CAL; 4G PROT; 31G TOTAL FAT (20G SAT FAT); 24G CARB; 114MG CHOL; 199MG SOD; 1G FIBER; 3G SUGARS

1 2 3

to success

Shape dough into a ﬂat, round disk before chilling, so it’s already in the shape of the pan.

Roll dough from center outward, giving disk a quarter turn (from 12 o’clock to 3 o’clock) and reﬂouring work surface as necessary between rolls. This keeps the shape round and prevents dough from sticking.

Use the rolling pin to transfer dough to the pan: roll the dough around the rolling pin, then unroll over the pie pan to avoid holes and tears.

November 2013

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9/30/13 10:30 AM

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9/30/13 10:34 AM

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9/30/13 10:32 AM