Akins Healthy Edge October 2011 by HFAI

$3 free

October 2011

Have a Heart DRUG-FREE WAYS TO CONTROL CHOLESTEROL

supplement savvy how to get the most from your multivitamin

spice it up!

14 herbs for every kitchen p. 18

fall favorite nutritious, delicious butternut squash

the best defense

natural ďŹ&#x201A;u-shot alternatives

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October 2011

FEATURES

18 Spice of Life 14 Herbs for Every Kitchen: Variety is the spice of life—and it’s a must in cooking as well. Here’s a rundown of some of our favorite herbs and spices that can turn ordinary meals into unique expressions of culinary magic.

24 Natural Cholesterol Control Drug-Free Steps to a Healthier Heart: Lowering bad cholesterol and boosting the good doesn’t have to involve expensive prescriptions with a laundry list of side eﬀects. Many times, the right combination of supplements, diet, and exercise can do the trick.

DEPARTMENTS NEWS FLASH 6

ANTIAGING 16

NATURAL BEAUTY 30

The Latest Research: Depression basics, new supplement legislation, and more.

A Potent Combination: A healthy diet, daily exercise, and proper supplementation can help melt the years away.

Crowning Glory: Nourish your locks with these key nutrients that promote healthy, vibrant hair.

SUPPLEMENT ADVISOR 10 The New World of Multis: How to get the most from your daily dose.

HEALING EDGE 12 Flu-Shot Alternatives: Ward oﬀ seasonal maladies the natural way.

EXPERT’S CORNER 14 Nutrition Wiz: Patrick Holford, author of The Optimum Nutrition Bible, on diet, supplements, and longevity.

PROBIOTICS 17

GO GLUTEN FREE 32

GI Friends: Beneﬁcial bacteria promote a wholesome internal balance.

Delicious—and Dairy Free: For many, gluten intolerance is only the tip of the food-allergy iceberg.

JOINT HEALTH 28 Ease the Pain: Soothe aching joints with these safe, eﬀective remedies.

SKIN SECRETS 29 Don’t Look Your Age: Natural strategies for younger-looking skin.

NATURAL GOURMET 36 The Mellow Marvel: A staple of Native American cuisine, the butternut squash has been largely overlooked by modern cooks. But this versatile, nutrition-packed veggie may be the perfect food for fall.

October 2011

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Join the Super Earth Safari And Protect Our Most Precious Natural Resource

Take a walk on the wild side of nutrition – into the pristine rainforest. What riches you’ll discover! Here, animals thrive on hearty whole foods like fish, fruit and leafy greens. Just think... if your children grew up in the rainforest, they’d get the nutrients they need from whole foods too. Nutrients that are often missing from today’s diets. So Bluebonnet Super Earth® Rainforest Animalz® whole food based supplements are made as nature intended.* These kosher certified† chewables provide important vitamins, minerals and omega-3 fatty acids – plus powerful “super” fruits and vegetables. There’s no gluten, dairy, fillers or any

artificial colors/sweeteners. And, the natural fruit flavors are so yummy, kids will never know that Super Earth Rainforest Animalz are sweetened with EarthSweet,® a nourshing blend of natural cane crystals and fruit juice concentrates/extracts that moms will love. They’ll be too busy discovering hidden treasures in the recyclable box. But for you, the search will be over because Super Earth Rainforest Animalz are pure, wholesome nutrition for the survival and wellbeing of our richest natural resource: your kids. Look for Bluebonnet Super Earth® Rainforest Animalz® whole food based chewable supplements – Multiple, Vitamin C, Vitamin D3 , DHA, and Calcium Magnesium & Vitamin D3 – exclusively at natural food stores.

Bluebonnet. Nutrition to the Fifth Power. NATURE · SCIENCE · QUALITY · TRUTH · KNOWLEDGE

* Bluebonnet Super Earth® Rainforest Animalz® are manufactured with the best ingredients the Earth has to offer in an environmentally-friendly facility, using alternative energy sources. Recyclable/biodegradable packaging and shipping materials are also part of rigorous, corporate-wide sustainability practices.

† Bluebonnet Super Earth® Rainforest Animalz® products are KOF-K kosher certified

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except DHA.

For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478. Meet all the animals at www.rainforestanimalz.com.

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LET TER FROM THE EDITOR

autumn assortment

Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver

When it comes to the world of natural health, there’s a little something for everyone. Some nutrients and herbs are useful for specific conditions. Others are good for overall well being. And some are best when included in a delicious recipe.

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

In this issue of The Healthy Edge, we’ve tried to cover all of those bases. If you’re interested in natural treatments for specific ailments, we have a wealth of information on drug-free ways to ease arthritis pain (p. 28) and control cholesterol (p. 24).

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

If maintaining good health is your goal, just check out “The New World of Multis” (p. 10), “Nutrition Wiz” (p. 14), and “Flu-Shot Alternatives” (p. 12). Interested in looking and feeling younger? Try “Active Aging” (p. 16), “Natural Secrets for Younger-Looking Skin” (p. 29), and “Crowning Glory” (p. 30). And if putting it all together in the kitchen is more your style, “Spice of Life” (p. 18) details 14 herbs that can punch up your cooking. Plus, we have recipes for Dairy-Free Brown Rice Pudding (p. 34) and hearty Butternut Squash Soup with Leeks and Ginger (p. 36). All-in-all, a little something for everyone to help usher in the autumn season. Enjoy! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

West Coast and Mountain Ad Manager Cindy Schoﬁeld 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 800-443-4974, ext. 703; Fax: 317-536-3708

Director, Retail Development John Potter and Custom Marketing 800-443-4974, ext. 702 jpotter@aimmedia.com National Sales Manager, Retail Rebecca Randolph 800-443-4974, ext. 701 rrandolph@aimmedia.com Business Development Karolyn A. Gazella 800-443-4974, ext. 707 Research Director Kristy Kaus kkaus@aimmedia.com Accounting & Billing Jim Finnegan 800-443-4974, ext. 705 jﬁnnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310-356-2272 mbrahim@aimmedia.com

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

THE HEALTHY EDGE. Vol. 1, No. 9. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

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Can you imagine developing a complex which actually addresses the core reason why we gain weight? Leading scientists have made what we believe may be one of the greatest discoveries of our time. They discovered a unique complex of natural fibers that can have a positive impact on something that affects most people – blood sugar levels. These researchers learned that many overweight individuals suffer from blood sugar levels that rapidly rise and fall throughout the day. When blood sugar drops rapidly, your brain sends out powerful messages to eat resulting in food cravings that are almost impossible to ignore. Why? The brain regulates two primary functions every minute; oxygen and blood sugar. When levels of either drop too quickly, your brain senses danger and reacts. With blood sugar – the brain tells your body that you need to eat.

Why PGX Works Unlike many “diet” products that try to suppress appetite – PGX corrects appetite by addressing one of the core reasons behind unhealthy food cravings; blood sugar levels. PGX is taken with each meal and slows the digestion of food which supports healthy blood sugar levels already within the normal range.* This slowed digestion further helps reduce food cravings by keeping you full for a longer period of time. For more information visit www.pgx.com. Aside from slowing digestion, PGX expands quickly and gently in your stomach when taken with water. This expansion creates more volume in your stomach, which allows you to eat smaller meal portions. The key to effective weight loss is calorie reduction – 500 calories less a day will help you lose 1 pound every week. PGX can help you accomplish your goals by allowing you to eat smaller portions, keeping you full for longer and by reducing unhealthy food cravings.

Will change your life How?...

• Reduces appetite* • Lowers the glycemic index* • Promotes healthy blood sugar levels already within the normal range* • Great with ALL weight management programs* • Safe, natural and stimulant free

Visit pgx.com for more information or contact the PGX support center: 1-800-895-1470 support@pgx.com

PGX is Safe While many people are looking to lose weight, they do not want to risk their health. PGX is comprised of naturally occurring fibers and has been scientifically shown to be completely safe and stimulant free.

naturalfactors.com

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. The beneficial effects of PGX will be greatly enhanced by a healthy diet and exercise. , PGX Daily®, PolyGlycopleX®, and the unique two-toned PGX Daily Ultra Matrix Softgel CapsuleTM are trademarks of InovoBiologic Inc.

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patent pending.

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NEWSflash basic nutrients to:

B Y VERA TWEED

ENHANCE YOUR MOOD Feeling a little blue or even downright depressed? “Supplements should be the ﬁrst line of treatment,” says Hyla Cass, MD, an integrative psychiatrist based in Los Angeles and author of 8 Weeks to Vibrant Health, Natural Highs, and other books. Natural remedies are eﬀective without the downsides of antidepressant medications, which often cause a state of disassociation that Cass describes as “a zombie-like lack of emotion.” These are her top supplement choices:

STEP 1

Foundation Nutrients

Start by eating a diet of whole— rather than processed—foods that doesn’t include a lot of sugar or starch. And take a good quality multivitamin that contains 25–100 mg of the major B vitamins (thiamine, riboflavin, niacin, pantothenic acid, and pyridoxine), up to 1,000 mcg of B12, 200–500 mg of magnesium, and 100–200 mcg each of chromium and selenium. Take additional supplements to get these daily totals: 1,000–3,000 mg vitamin C; 1,000 IU vitamin D; 3 grams of fish oil (to get 1 gram of an EPA/DHA combination) or 1 Tbs. of flax seed oil; 1,200 mg of lecithin; and an antioxidant formula that includes grape seed extract and/or Pycnogenol (follow product directions).

Speciﬁc Remedies If your mood doesn’t improve suﬃciently after a few weeks of following the supplement regimen from step 1, add one of the four supplements below, based on your individual needs. Studies show that

STEP 2

each one is as effective as antidepressants for mild to moderate depression, without the side effects. ST. JOHN’S WORT The most studied natural depression remedy, St. John’s wort interacts with many medications. Start with 300 mg of standardized extract at breakfast. If you don’t experience improvement, add another 300 mg at breakfast. If there’s still no improvement, add 300 mg with lunch or take 900 mg at breakfast. Look for a standardized extract with 0.3 percent hypericin. SAM-E Also relieves joint pain. Take 200 mg twice daily on an empty stomach. If there’s no improvement in a few days, increase gradually to 400 mg four times daily between meals. SAM-e builds up in your system, so once you reach an effective dose, you can cut back and find an optimum maintenance dose. The most common effective dose is 400 mg daily. 5-HTP Also improves sleep. For daytime use, begin with 50 mg twice daily and build up to 100 mg if needed. If you feel drowsy, take it only before bedtime. For better sleep, start with 50 mg one hour before bedtime, and gradually build up to 200 mg, if necessary. DLPA A “natural caffeine” that helps you get going. Start with 250 mg on an empty stomach first thing in the morning, and, if necessary, build up to 1,000 mg. For an energy boost later in the day, repeat your morning dose once or twice, but not close to bedtime. Start by trying just one of the above supplements. If you don’t see enough improvement after a few weeks, add a second one for a few weeks more, and then another, if necessary. If symptoms worsen, stop taking the supplement, as individual responses will vary. If you’re taking any medications, check out pilladvised.com for possible interactions before trying any of these supplements.

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Helping Our Heroes Stay Healthy Firefighters put their lives on the line every day. Along with the obvious dangers they face, on-the-job stress takes a toll on their cardiovascular system. But you don’t need to be a firefighter to be at risk. Living a high stress lifestyle can boost anyone’s odds of developing heart disease.* Kyolic® Formula 110 is a unique blend of Aged Garlic Extract™ and Coenzyme Q10, two powerhouse nutrients that can help protect your heart by supporting healthy cholesterol, circulation, blood pressure and arterial health.*

Research shows that firefighters are two to four times more vulnerable for heart attack or other cardiac events on the job compared to the rest of us. But here’s the good news: a recent UCLA clinical study on firefighters suggests that taking Kyolic Formula 110 may help improve heart health in a variety of ways.*

If the nutrients in Kyolic Formula 110 can help guard firefighters from effects of stress, just think of what it can do for you.*

Have you had your Kyolic today? Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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NEWSflash

Legislative Alert!

GO GREEN, SLIM DOWN Green foods supplements may be particularly beneﬁcial in not only assisting the body in clearing away the “junk,” but in everyday maintenance after a cleanse and in weight control. Chlorella, for example, binds to heavy metals and chemicals to help the body eliminate them, says David Nelson, PhD, a nutritionist at the Center for Advanced Medicine in Encinitas, Calif., where he recommends this therapy to his patients. “Chlorella is very eﬀective in helping to cleanse,” he says. Taken daily, it can boost energy and provide protein and minerals that help control cravings. “Chlorella provides nutrients and trace minerals that the body really needs,” says Nelson. “When your body isn’t starving for the nutrition it needs, weight loss will occur naturally.”

GETTING OFF

DRUGS Ceasing to take antidepressants can cause withdrawal symptoms, often an intensiﬁed version of the original symptoms being addressed. The Road Back (www.theroadbackprogram.com) is a free online nutritional program, with additional phone support, to help individuals work with their physicians to taper oﬀ antidepressants and other psychotropic drugs.

If you care about your freedom to use dietary supplements, stay abreast of what’s happening in Washington and communicate with those who represent you. As we went to press, there were two new laws under consideration in the United States Senate, one helpful and another harmful:

SUPPORT

THE FAMILY AND RETIREMENT HEALTH INVESTMENT ACT OF 2011

would allow money saved in Health Savings Accounts and employer-sponsored Flexible Spending Accounts to be used to purchase dietary supplements, making them more affordable.

OPPOSE

THE DIETARY SUPPLEMENT LABELING ACT

would unnecessarily burden supplement manufacturers with restrictive regulations, leading to far fewer supplement products on store shelves, at much higher prices. For details and updates—and to let your elected representatives know where you stand—visit the Advocacy section at npainfo.org.

MISGUIDED ANTIDEPRESSANT PRESCRIPTIONS Nearly three-quarters of antidepressants are prescribed for reasons not supported by scientific evidence, according to a study in Health Affairs. Researchers found that primary care physicians are too quick to use the drugs when patients— especially women—complain of symptoms that are difficult to diagnose or resolve. Regardless of why the drugs are prescribed, side effects can include weight gain, lack of interest in sex, nausea, nervousness, insomnia, dry mouth, tremors, anxiety, excessive sweating, diarrhea, and general apathy about important things in life.

October 2011

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SUPPLEMENT ADVISOR | BY VERA TWEED

the new world of MULTIS The essential guide to buying this multitasking supplement “USING A MULTI is a good insurance policy,” says Ronald Hoffman, MD, an integrative physician in New York. And unlike health insurance, this type of policy is easier than ever to obtain. Today’s multis also come in liquid, pill, or powder form, and ingredients have evolved beyond specific vitamins and minerals. Many multivitamin products contain concentrated whole foods, antioxidant fruit blends, probiotics, and/or digestive enzymes. Some are made with raw food ingredients; other options include vegetarian, kosher, organic, and even gluten free. Which one should you choose? That depends upon your diet and goals. “If you’re striving for optimum health, you’ll be better served by higher-quality products with a more comprehensive range of nutrients,” says Alicia Stanton, MD, who specializes in preventive health and hormone balance. Multis contain essential vitamins and minerals, meaning ones that our bodies can’t produce, so we must obtain them from food or supplements. To remain in optimum health, have ample energy, and withstand the stresses of daily life, Hoffman and Stanton suggest looking for multis with these approximate quantities of key nutrients: • VITAMIN A: up to 5,000 IU, with up to 15,000 IU of mixed carotenoids. Carotenoids are antioxidants that give yellow and orange plants their color, and our bodies use them to make vitamin A. Too much vitamin A can be toxic, but carotenoids don’t carry the same liability. On the other hand, some people have difficulty converting carotenoids to vitamin A, so a combination offers the best of both worlds. Sometimes, carotenoids are listed separately on a supplement label. • B VITAMINS: For vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin or niacinamide), B5 (pantothenic acid) and B6 (pyridoxine), aim for approximately 50 mg of each 10

(individual amounts may vary) and for B12: 500 mcg. Because they can increase energy levels, Bs are best taken early in the day. • FOLIC ACID: 400–800 mcg. Folic acid helps prevent birth defects in women who may bear children, and it also supports a healthy heart and mind. • VITAMIN C: 500–1,000 mg. A stress buffer and antioxidant, vitamin C should be taken in divided doses for best absorption. Take extra in times of stress. Diarrhea is a sign you’re taking too much. • VITAMIN D: 1,000–2,000 IU. Essential for all aspects of health, amounts of vitamin D in multis may not be sufficient and you may need an additional vitamin D supplement. • VITAMIN E: 400 IU with mixed tocopherols. Tocopherols are a family of nutrients, including vitamin E. Getting a combination increases benefits. • CALCIUM: 500 mg. Adults need 1,000 mg daily, and 1,200 mg daily after age 50, from all sources. Supplements should make up the shortfall in your diet. • MAGNESIUM: 250–400 mg. Most of us need more magnesium than a multi can provide. For restful sleep, Stanton recommends an additional 400 mg before bedtime. If diarrhea occurs, cut back.

Key Trace Minerals Needed in small quantities, trace minerals have a significant impact on health. Key ones include 200 mcg of chromium to control blood sugar; 200 mcg of selenium to support antioxidant production; 20–40 mg of zinc, an antioxidant required by every cell; 1–2 mg copper to support connective tissue; and 5 mg manganese for antioxidant production.

How Many Pills? One serving of a multi may be one to six pills per day. The best type for you depends on your diet, lifestyle, and state of health. If in

PARAGON PLUS ENERGY SOURCE MULTI combines vitamins, minerals, antioxidants, herbs, fruits, and vegetables to support energy and overall health.

CHAMBERLIN’S OR AKIN’S PHYTO DESIGN WOMEN’S 45+ MULTI supplies nutrients and standardized herbal extracts speciﬁcally for mature women. Also available in a Men’s 45+ formula.

GARDEN OF LIFE VITAMIN CODE MEN is specially formulated for men, with nutrients to support concerns including prostate and heart health. This multi is made from raw foodcreated nutrients, and contains live, active probiotics.

BLUEBONNET NUTRITION LIQUID SUPER EARTH MULTINUTRIENT provides a host of vitamins, minerals, and plant-based ingredients to support optimum health— all in an easily digested tropical fruit ﬂavored liquid.

doubt, check with a health professional. Generally, the more you spread the nutrients out over the course of the day, the better your absorption.

Food-based Formulations If you compare the nutritional content of food-based products with more traditional multi pills, you might see smaller amounts of key vitamins, such as Bs and C, in some foodbased versions. Foods contain a very broad range of nutrients, and because these types of formulations aim to mirror nature, they provide a wide variety of bioavailable ingredients to support well-being. The important thing is to find what works best for you.

October 2011

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8/31/11 12:07 PM

KIDS NATURAL CALM ® MULTI

OUR KIDS

deserve the best

● 24 organic fruits & veggies

Plant-based nutrients with our own premium blend of organic superfruits (pomegranate, açaí, goji, noni) as well as vegetables and fruits.

● Omega-3 DHA & EPA Superior quality, sustainably fished omega-3, so there’s no need for a separate omega-3 supplement.

● Natural Calm has been the best-selling magnesium supplement for over five years. Children need magnesium every day. It helps give them calm energy, and helps them to sleep well and feel better in many ways.

● Comprehensive multi. Kids Natural Calm Multi includes premium calcium, vitamins, ConcenTrace® minerals, and amino acids. We’ve also added DMAE to support improved focus.

● Organics. Along with our organic fruits and veggies, our kid-tested fruity splash flavor is also organic and sweetened with organic stevia and organic agave. *S\[LU )YL( o 1VU *0 For more product information, visit www.naturalvitalitykids.com.

Life Energized!

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

7/21/11 3:56 PM

HEALING EDGE | BY MICHAEL T. MURRAY, ND

FLU-SHOT alternatives Boost your immune system and avoid seasonal maladies the natural way

YOU DON’T NEED a flu shot to protect yourself this year. Use natural immune boosters to stay strong and healthy through the fall and winter. Despite the fact that the U.S. Center for Disease Control and Prevention advocates a seasonal flu shot for everyone, the reality is that not all people feel comfortable with this recommendation. I and many other health experts do not endorse widespread seasonal flu vaccines. Your immune system, when working properly, has a remarkable capacity to fight off the flu and colds. Even if an infection does gain a foothold, it’s usually just a matter of time before the immune system mounts an effective counterattack.

• A healthy lifestyle is essential. Be sure to eat a healthy diet, get exercise, avoid toxins, maintain your appropriate body weight, and get enough sleep. • Stress lowers immunity. Practice relaxation techniques such as breathing exercises, visualization, or meditation. • Avoid refined sugars and saturated fats, but make sure you get plenty of quality protein and essential fatty acids. • Take a high-quality multivitamin. Vitamins B complex, C, and E, plus zinc, and selenium, are especially important. • Boost your vitamin D levels (see below). • Take a clinically proven immuneenhancing product (see sidebar).

Immune Strength

Vitamin D is Critical

Whether you get a flu shot or not, it is important to bolster immunity during the fall and winter months. This increases your resistance to colds and flu, and protects you against cancer and other diseases. Try these steps to boost your immune system:

Research shows that low levels of vitamin D are a factor in the development of at least 17 varieties of cancer, as well as heart disease, stroke, high blood pressure, diabetes, autoimmune diseases, depression, and other common health conditions. As it relates to flu prevention, here is what is known: • Individuals who have vitamin D blood levels lower than 38 ng/ml had twice as many upper respiratory tract infections as those with higher levels. • Children who took 1,200 IU of vitamin D daily reduced their risk of developing the flu by 58 percent. • Women taking 2,000 IU of vitamin D had an average of 30 percent fewer cold and flu episodes compared to women taking 200 IU of vitamin D. Because it is estimated that one out of every two Americans is likely to have blood levels below 20 ng/ml, supplementing with vitamin D may prove to be more effective than getting a flu shot. For optimal vitamin D status, take 2,000–5,000 IU daily.

HOT PRODUCT FOR FLU DEFENSE Research on the proprietary ingredient Wellmune WGP (beta-glucan from baker’s yeast) has been shown in a double-blind study to prevent colds and ﬂu. Subjects were treated with either 500 mg of Wellmune WGP or a placebo for 90 days. The Wellmune WGP group reported: • No missed work or school due to colds, compared with 1.4 days missed in the placebo group. • No incidences of fever, compared with 3.5 incidences in the placebo group. • An increase in physical energy and emotional well-being, as measured by a clinically validated health questionnaire. Wellmune WGP is available in certain foods, beverages, and supplements, including supplements from Immune Health Basics.

Thinking Echinacea? While echinacea has been shown to exert significant effects on immune function

in more than 300 clinical studies, not all of the research has been positive. Mixed results most likely stem from insufficient quantity of the herb’s active compounds. There is tremendous variation in these levels— even within the same product from batch to batch. Echinacea must be grown properly, harvested at the right time, and extracted properly for optimum levels of all active compounds. Clinical studies with Echinamide (a patented echinacea product standardized for effective levels of key compounds) have proved useful in preventing, as well as shortening, the severity and duration of colds and flu.

NATURAL FACTORS ANTI-V FORMULA boosts immunity naturally with a proprietary formula of certiﬁed organic echinacea, lomatium, astragalus, reishi mushroom, and licorice.

GARDEN OF LIFE IMMUNE BALANCE DAILY contains EpiCor, a superfood derived from an advanced yeast complex that helps activate the body’s specialized disease ﬁghting white blood cells.

PARAGON PLUS ALL-WELL FORMULA helps support the immune system to ﬁght infection with vitamins, minerals, medicinal mushrooms, quercetin, and garlic.

October 2011

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9/2/11 8:54 AM

Introducing the vegetarian alternative to fish oil. The only thing missing is the fishy taste.

Introducing Ovega-3. The omega-3 supplement with no fishy aftertaste or risk of ocean-borne contaminants. Fish provide us with the heart healthy omega-3s DHA and EPA because of the algae they eat. We skip the fish and extract these nutrients directly from algae grown in a controlled, safe environment, which gives you the heart healthy benefits of fish oil, in an all-vegetarian supplement. Ovega-3. Nothing fishy.

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7/21/11 3:50 PM

EXPERT’S CORNER | BY TRACY RUBERT

nutrition WIZ One of Britain’s top nutritional experts shares how eating and supplementing the right way can help us live longer, happier lives. IN THE LATE 1970S, Patrick Holford was a psychology student in London who became interested in how nutrition affects our minds and emotions. Less than a decade later, Holford founded the Institute for Optimum Nutrition (ION), Europe’s leading school for training nutritional therapists. He has written more than 20 books, including the 1997 best seller The Optimum Nutrition Bible, recently expanded and updated. His Web site is patrickholford.com.

At ION, we recently completed a survey of 60,000 people, and found that many common health symptoms are related to mental health, including mood swings, PMS, poor memory and concentration, depression, anxiety, and insomnia. Optimum nutrition improves mood, memory, motivation, and energy levels.

If we are eating a balanced diet, are supplements still necessary? One of the biggest nutrition lies is that you get all the nutrients you need from a well-balanced diet. People are told to eat a diet that provides the RDAs. But RDAs are not the optimal intakes of nutrients. Here’s an example: Two out of five people over age 60 are deficient in vitamin B12, according to research, and suffer reductions in memory function with brain shrinkage as a result. The amount of B12 necessary to correct the deficiency is around 500 mcg—the RDA is 2.4 mcg. One critical principle of optimum nutrition, established by Dr. Linus Pauling and others, is that nutrients can actually restore health in amounts much larger than we can consume from food. For example, very high-dose vitamin C is a potent anticancer chemotherapy agent. Chromium at levels of 500 mcg—that’s 10 times what you could eat—helps stabilize blood sugar levels in diabetics better than metformin, the most common diabetes drug. Niacin at levels of 1,000–2,000 mg (the RDA is 16 mg) lowers bad cholesterol and raises HDL, the good cholesterol fraction, better than statin drugs. Anyone with cardiovascular problems should be supplementing with 300 mg of magnesium. If magnesium were a patentable drug, it would be a best seller.

What nutrients do most people lack? Few of us get enough B vitamins, especially B12. We also fail to get enough vitamin C and D, zinc, magnesium, chromium, and omega-3 fats.

You believe homocysteine is the most important health statistic. Can you explain? A survey found that the best predictor of cardiovascular death in the elderly was homocysteine. It’s also the best marker for Alzheimer’s and pregnancy problems. It’s easy to lower homocysteine with optimal—not RDA—intakes of B6, B12, folic acid, and TMG or SAM-e. 14

Q A Q&A

How does nutrition aﬀect our mental health?

Q. How do you start your day? A. I wake every day at 5 a.m. and usually write until about 8 a.m. Then, on a good day, I do a 16-minute exercise routine called Psychocalisthenics, which is kind of like aerobic yoga, designed to generate vital energy. Then I have breakfast, often oat flakes, ground seeds, and berries with rice milk, or maybe omega 3-rich eggs with smoked salmon and Nairns Oatcakes or Scandinavian-style bread.

Q. What’s your favorite way to unwind? A. I often get in my hot tub at the end of the day. And I love movies; I spend my day reading and writing, so watching movies makes a good break. I also found an extraordinary CD, John Levine’s Silence of Peace, designed to put you into alpha waves, which is what you need to go to sleep. It really works!

Q. If you were stranded on a deserted island and could pick only one nutritional supplement and one food to have with you, which ones would you choose? A. I’d definitely go for a high-strength multivitamin and mineral. Assuming I’d be able to fish and eat local fruits and vegetables, I might also bring a sack of quinoa—probably the best protein source in the vegetable kingdom.

Q. What’s your favorite guilty pleasure? g A. Occasionally, I drink either A oorganic champagne or margaritas. They’re both free of yeast, which is a common allergen, and the fresh lime mitigates the damage of the lim alcohol. At least, that’s my story and alc I’m sticking to it.

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Active Aging in healthy adults. This could result in fewer infections, such as colds and flu. And supplementation with calcium and other bone support nutrients can support and maintain overall bone health, reducing risk for fractures.

MILLIONS OF AMERICANS continue to look for the fountain of youth. Now more than ever, we have research and information that can help us in our quest for active aging, helping us look and feel younger. Staying younger begins with a healthy diet and consistent exercise. Make sure the diet is full of fruits, vegetables, fish, nuts, seeds, and whole grains, the foundation of overall good health. To enhance the nutrition from your healthy diet, a good daily multiple vitamin & mineral supplement can be helpful. Research has shown that supplementation with moderate doses of vitamins and minerals can improve immune function

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There are also a variety of specific natural compounds that may help slow the aging process, helping you stay active and healthy as you approach the twilight years. Resveratrol is a compound in grapes and red wine that is thought to be responsible for the “French paradox”—the lower incidence of heart disease despite a higher fat diet. In animal studies, resveratrol has been linked to longevity. Human studies seem to be supporting this, with results showing reductions in inflammation and promotion of antioxidant activity in the body, which could mean protection against heart disease and cancer. Phosphatidylserine (PS) is a compound important for the brain. Brain cells normally contain concentrated amounts of PS, but as we age, levels of PS decline and nerve impulses in the brain are reduced. Research suggests that PS may help improve mental

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function by restoring the function of worn out nerve cells in the brain. Whatever your age, health is important. A healthy lifestyle, a daily multivitamin, plus specific herbs and nutrients can improve your overall well being and can mean the difference between getting older and feeling older!

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Q&A A friend told me about something for colds called Pelargonium. What is this and can it really help?

Pelargonium sidoides, also known as Umckaloabo, is a plant in the geranium family that grows in South Africa. It has a long history of traditional use in southern Africa for the treatment of upper respiratory conditions. It is thought to have both immune modulating properties and antibacterial activity.

Studies have shown that in cases of colds and bronchitis, symptoms have diminished quicker, and people returned to work faster when they used Umckaloabo as compared to a placebo. One double-blind study of 133 adults who had just come down with the common cold found that use of an Umckaloabo extract reduced the severity and duration of symptoms as compared to placebo. Research has found that use of Umckaloabo remedies has been well tolerated in both children and adults.

GI Friends: Prebiotics & Probiotics BY SALLY KARLOVITZ, CN BACTERIA. WHEN MOST PEOPLE hear this word, they think of something negative that causes disease. But not all bacteria are evil. As a matter of fact, the key factor in the immunity of the intestines is the friendly bacteria that colonize the gut, commonly known as probiotics. The name “probiotic” comes from the Greek and means “for life.” There are between 400– 500 different species of probiotics that reside in the GI tract. Probiotics play several crucial roles in the body, including:

• Keeping bad bacteria and yeast in check in the intestines. If probiotics decline, bad bacteria and yeast can quickly flourish and spill out of the gut. Yeast can thrive in many areas of the body, so controlling it in the gut is essential. • Supporting a healthy intestinal wall. Probiotics help keep the lining cleaner and less inflamed. • Enhancing absorption of certain nutrients. Without probiotics, you cannot utilize the B vitamins correctly • Promoting immunity. Probiotics are the main immune substance in the digestive tract. Unfortunately, many things in life can deplete or diminish these good bacteria, including poor diet, stress, illness, and the use of antibiotics. To build up and maintain probiotics in the body, it is important to include fermented foods in the diet such as yogurt, kefir, and sauerkraut. Many companies produce excellent, powerful probiotic supplements designed to get higher levels of probiotics into the gut. Along with probiotics, there is growing evidence of the benefit of using prebiotics. Prebiotics are non-digestible foods that go through the digestive system and help good bacteria grow and flourish. Basically, they are food for probiotics. Prebiotics are derived mostly from carbohydrate fibers and have been shown to improve digestion, enhance the absorption of minerals, strengthen the immune system, and help reduce the likelihood of colorectal cancer. Two of the most common prebiotics are a supplement called FOS (fructooligosaccharides) and inulin, a fiber found in chicory root and many other plants. Look for healthy fiber supplements that contain inulin or probiotic supplements that contain FOS.

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BY LISA TURNER

Without spices, dal is more or less a bowl of lentils, aloo gobi is a pile of potatoes and cauliflower, and pasta sauce is nothing more than squashed-up tomatoes and onion. Herbs and spices can transform simple foods into culinary miracles. Even for a novice, it takes only a good selection, some basic knowledge, and a little practice and intuition. A well-stocked spice rack will include a variety of both herbs and spices—a fine distinction, in many cases. Generally, though, herbs include the leaves and flowers of a plant, while spices come from the seeds, bark, roots, and fruit—for example, coriander comes from cilantro seeds, and cinnamon is a type of bark from a variety of evergreen. And then we have salt, which is in a category of its own, since it doesn’t come from plants at all (see sidebar). The varieties of herbs and spices number in the thousands, and encompass enough different flavors to ensure culinary diversity until the end of time. The sheer volume is enough to intimidate any novice chef into sticking to salt and pepper—or takeout. However, with a handful of essentials, you can create enough culinary magic to satisfy most palates, and even wow a few. We’ve compiled a list of the essential 14 to start with. Experiment by adding them one at a time to dishes to see how you like their flavor. Once you’re comfortable with these, start experimenting with combinations of two or three different herbs and spices per dish. Then you can begin to expand your repertoire to include more exotic varieties and combinations.

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This delicate herb is native to warm, tropical climates, and figures prominently in many cuisines. Sweet basil is key to Italian cooking, and goes well with dishes containing eggplant, peppers, tomatoes, zucchini, or chicken. Thai or holy basil is used in Thai, Vietnamese, and Laotian dishes.

Aromatic leaves from a species of laurel; essential for cooking beans, lentils, risottos, soups, stews, tomato sauces, and braised meats. Add one or two whole leaves to the pot, and fish them out before serving. Or tie them in a piece of cheesecloth and let them “steep” into the food during cooking, then remove and discard the bag before serving.

Comes from ground red, hot chile peppers, closely related to red bell peppers. It has a fiery, slightly smoky bite that peps up the flavor of many dishes, especially those with tomato or cream bases. Or try whole or red pepper flakes over sautéed greens, eggs, or pasta dishes for a burst of color and spice.

Resembling stout blades of grass, chives are a member of the onion family and have a light onion flavor and bright green hue. They’re especially tasty in potato, egg, fish, and shellfish dishes, or sprinkled on cream soups just before serving.

Comes from the bark of a tropical evergreen tree, and has a warm, mildly sweet flavor. It’s usually used in sweet and baked goods, but is also a delicious counterpart to many spices, especially cumin, cayenne, and curry. Use it in apple and pear dishes and custards, or with chicken, lamb, or rice.

The tiny fruits of a plant related to parsley; these have a warm, earthy flavor and pungent aroma, and are sold whole or ground. Cumin is essential to Mexican and Middle Eastern cuisine, and is one of the key ingredients in curry powder. Try it in dishes containing cilantro, or with beans, lentils, lamb, rice, couscous, or potatoes.

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A blend of herbs and spices that usually contains cumin, cinnamon, chili powder, cardamom, fennel, mace, nutmeg, pepper, sesame seeds, fenugreek, and turmeric, which gives curry its brilliant golden color. You’ll find curry in many varieties, including madras, which is especially spicy. Use curry in Indian cuisine and in egg, bean, and lentil dishes.

There are nearly 1,400 varieties of this versatile spice, and all of them have that familiar pungent flavor and stimulating aroma. Ginger is a staple in Asian, Indian, and Caribbean cuisines; as well as in popular baked goods (gingerbread, ginger snaps, spice cake, and pumpkin pie).

The two most common varieties of oregano are Mediterranean and Mexican, which is the more pungent of the two. Use oregano in Italian or tomato-based dishes, or with beans, fish, pasta, peppers, onions, eggplant, zucchini, or mushrooms.

The berry of the pepper plant, a vine native to India and Indonesia. It’s appropriate in any dish to add extra zing. White pepper comes from the same plant, but is processed differently; it’s best suited for white or cream-based sauces, soups, and casseroles.

Another cherished Mediterranean herb. The fragrant, needle-like leaves of this woody plant are stripped from their stems and used to flavor all manner of cuisines. Rosemary is especially good with lamb and seafood, and in any dish with beans, tomatoes, onions, potatoes, or cauliflower.

Comes from the leaves of a Mediterranean herb and has a strong, mildly bitter flavor and aroma. It’s especially good in rich or creamy dishes; or use it in stuffings, tomato-based dishes, beans, polenta, tuna, or turkey.

From a plant related to wormwood, it has a distinctively sweet and aromatic flavor reminiscent of licorice. It’s especially delicious in egg dishes; or use it with chicken, seafood, carrots, tomatoes, corn, white fish, or salmon.

A member of the mint family, thyme’s tiny leaves are commonly used in Mediterranean and southern European cuisine. Lemon thyme has a pronounced lemon flavor and aroma. Use either variety with carrots, cauliflower, Brussels sprouts, and beef, or in any lemon-scented dish.

five essential salts for the well-stocked kitchen In a pinch, a shake of salt can round out and emphasize the flavors of any meal, even without spices. Artisan and pure sea salts with appealing colors and textures add better flavor and aesthetic appeal. Some to try: SEL GRIS: Also known as grey sea salt or Celtic grey, this natural sea salt has a softer texture and fuller flavor than white salt. Use the coarse grinds in place of kosher salt in cooking, and choose finer grinds for a finishing salt on any dish. CYPRUS BLACK: With its ebony hue (from natural charcoal) and pyramid-shaped flakes, this Mediterranean sea salt is a beautiful finishing salt; after cooking, sprinkle it on pasta, or on avocado cubes, mango slices, or any dish with a vibrant color. RED ALAEA: This Hawaiian sea salt gets its rich terra-cotta color from red volcanic clay, which also gives it a subtle, earthy flavor. Use the coarse grinds as a finishing salt for crunch and color on eggs, white fish, cream soups, or pasta. FUMÉE DE SEL: Derived from the famed Guérande salt marshes in the west of France, this sea salt is smoked in oak barrels used to age Chardonnay wine, giving it a smoky flavor and tan color. Try it as a finishing salt on roasted vegetables or sautéed greens. BAMBOO JADE: This Pacific sea salt gets it’s green color from bamboo leaf extract. The salt taste gives way to a refreshing sweetness from the bamboo leaf. It’s an ideal finishing touch for Asian cuisine.

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Natural Cholesterol Control Love your heart with drug-free options that reduce bad cholesterol and triglycerides, By Vera Tweed and raise good cholesterol

holesterol-lowering statins are the best-selling family of drugs in the history of medicine, with annual sales exceeding $27 billion. But dollar figures don’t reflect human costs, namely the side effects of liver damage, memory impairment, muscle weakness, and pain. Although listed on product packages, such statin-related symptoms are often dismissed by doctors, according to research at the University of California, San Diego, which also found the drugs can cause severe irritability, insomnia, and nightmares. Many people who start taking statins don’t continue, and seek natural approaches, most often through diet. For example, the majority of people who look for drug alternatives online search for cholesterol-lowering foods and diet plans, rather than information about dietary supplements and exercise. What you may be surprised to learn, however, is that supplements and exercise, along with weight loss, can be important components for moderating cholesterol and maintaining a healthy heart. “Your body manufactures five times more cholesterol than you can take in from food,” says Richard Collins, MD, cardiologist and director of wellness at South Denver Cardiology Associates. And that manufacturing process can be controlled. Read on to discover ways to easily get a handle on high cholesterol—and protect your precious heart in the process.

Eat Smart: Top Foods and Remedies for High Cholesterol When it comes to food, all the basics of a healthful eating plan are recommended for managing high cholesterol: limiting saturated fats, eating fish and nuts for healthful fats, choosing unrefined carbohydrates, limiting sugary foods, and eating plenty of fruits and vegetables. For fiber, Collins recommends flaxseed, as it contains healthful omega-3 fats. And, he says, consider replacing some animal protein with soy “meats.” To reduce triglycerides, cut back on carbohydrates, especially the refined or sugary types. Collins also recommends these special foods and supplements:

0 Plant Sterols

A waxy substance found in plants, sterols are added to many cholesterol-lowering foods. Research shows that 2 grams daily of plant sterols can lower cholesterol by 8–14 percent, and there are many types of foods with added sterols: English muffins, bread, granola bars, milk, rice milk, low-fat cheese, orange juice, buttery spreads, yogurt, some snack foods and chocolate. Sterols, which can be taken with statins, are also available as dietary supplements. Plant sterols need to be in an esterified form in foods. Try Kyolic ModuChol.

Move It! “Exercise makes the liver burn fat in the bloodstream as energy,” says Collins. In essence, the liver multitasks all the time, and making cholesterol is only one of its duties. When you exercise enough, or when you eat fewer calories than you burn (which results in weight loss), the liver has to work harder to generate energy, and cholesterol production decreases. It’s somewhat like a person multitasking; when one task demands more attention, other tasks drop in priority. With exercise and calorie reduction, cholesterol production gets lower priority on the liver’s “to-do” list Exercise can also raise HDL (“good”) cholesterol and reduce triglycerides, another type of blood fat that doctors check along with cholesterol. Elevated triglycerides are associated with increased risk for diabetes and stroke, and in rare cases, extremely high levels of this blood fat can lead to pancreatitis, an inflammation of the pancreas. Exercise reduces levels of triglycerides and can help to normalize cholesterol. To reap these benefits, Collins recommends a 45-minute workout, three times a week, including aerobic and resistance exercise.

0 Fish Oil

Omega-3 fats in fish oil can raise HDL and reduce triglycerides by 20–50 percent, according to Collins. Omega-3 fats also help to control blood pressure and reduce inflammation, and are a key nutrient for preventing heart disease, diabetes, and other chronic health conditions. If you don’t eat fish on a regular basis, aim to get 1,500 mg of omega-3s (not just fish oil) daily. Enteric-coated fish oil pills are designed to dissolve more slowly and eliminate fishy aftertaste. Try Paragon Plus EPA/DHA Pure.

0 Garlic

One or two cloves a day of fresh garlic can help to get cholesterol in line, and there are a variety of garlic supplements. Studies of garlic’s cholesterol-lowering abilities are not totally consistent but on average, according to Collins, garlic can reduce cholesterol by 4–12 percent in anywhere from 4–25 weeks. He recommends taking 200–400 mg,

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One or two cloves a day of fresh garlic can help to get cholesterol in line, and there are a variety of garlic supplements.

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three times daily, of a standardized garlic powder with 1.3 percent allicin content. Aged garlic is another option. Try Paragon Plus PureGar Garlic.

0 Red Yeast Rice

Part of the cholesterol-lowering property of red yeast rice comes from a statin that is naturally present in the supplement. Because the natural statin works the same way as statin drugs, by inhibiting an enzyme the liver requires to produce cholesterol, red yeast rice can, potentially, cause liver problems, but to a lesser degree than statin medications. Other natural ingredients in red yeast rice provide benefits above and beyond the statin effect. The typical dose is 1,200 mg twice daily with food. Red yeast rice should not be taken with statin drugs. You will want to take 75 mg of CoQ10 per day as well. Like statins, red yeast rice can lower CoQ10 levels, but to a lesser degree. Try Solaray Red Yeast Rice.

0 Policosanol

Derived from sugar, policosanol, says Collins, reduces production and recycling of cholesterol in the liver, and can lower LDL (“bad”) cholesterol by 11–31 percent and increase HDL cholesterol by about 7–9 percent. Because the supplement is also an anticoagulant, it can increase risk of bleeding if taken with blood-thinning medications such as aspirin or warfarin. The usual dose is 5–10 mg twice daily, and may take up to 12 weeks to produce measurable effects. Try Paragon Plus Policosanol Pure.

0 Guggul

The guggul plant has a long tradition of use in Ayurvedic medicine for prevention and treatment of disease. Today, various forms of the plant are found in supplements to promote healthful cholesterol levels. By reducing absorption of dietary fat, says Collins, guggul can lower total and LDL cholesterol by 11–12 percent and triglyceride levels by up to 16 percent. Supplements may contain different forms of guggul, labeled as guggulipids, guggulsterones, or guggul gum, and dosages will vary, so follow product directions. Guggul can cause stomach upset, nausea, and headache, which is mostly a result of using the crude extract. These symptoms do not occur with a standardized extract. It can also reduce the effect of some blood-pressure-lowering medications. Try Himalaya Guggul Extract.

0 Niacin

Also known as vitamin B3, niacin, in high doses, can raise HDL cholesterol and lower triglycerides. Because therapeutic, high doses can also cause some side effects, such as uncomfortable flushing, stomach upset, and in rare cases, liver dysfunction. It’s advisable to work with a health care professional when using niacin as cholesterol therapy. Try Paragon Plus Tru-Sol Tab Niacin.

COQ10 DEFICIENCY ALERT!: CoQ10 is essential for energy production in the heart and all other cells in the body, but when cholesterol levels are elevated, CoQ10 levels tend to be lower. And statin drugs deplete CoQ10. Even in healthy individuals, CoQ10 levels start to decline after age 35, contributing to what we consider the “normal” aging process. Because organ meats are the chief food source of the nutrient, most people don’t get much CoQ10 in their diets. Supplements are the best alternative: 50 mg daily for healthy people, and 100–200 mg daily for anyone with high cholesterol or other health conditions. For anyone with impaired digestion, the ubiquinol form of the supplement is recommended. CoQ10 is also recommended for anyone taking statin drugs.

Try Special Cholesterol Busters These proprietary ingredients, available as stand-alone supplements and in combination formulas with other heart-healthful ingredients, such as CoQ10 or plant sterols, can also help:

0 Sytrinol

Two types of nutrients in Sytrinol, citrus bioflavonoids (beneficial nutrients in citrus fruits) and tocotrienols (nutrients in the vitamin E family which are extracted from the fruit of the palm tree), have a synergistic effect in promoting heart health. Both bioflavonoids and tocotrienols, studied individually, have been found to lower cholesterol. In Sytrinol, a proprietary combination of the two ingredients, they work together as an antioxidant, improve cholesterol levels, lower triglycerides and inflammation, and reduce plaque deposits and platelet aggregation. Three studies, published in Alternative Therapies in Health and Medicine, examined the effects of Sytrinol on a total of 190 people. Researchers found that 300 mg daily of the supplement reduced levels of total cholesterol by 20–30 percent, reduced triglycerides by 24–34 percent, and increased HDL (“good”) cholesterol by up to 4 percent, as well as reducing inflammation. Try Natural Factors Cholesterol Formula.

0 Aged Garlic Extract

A proprietary form of garlic, aged garlic extract (AGE) has been tested on people with high cholesterol who were taking statin drugs and aspirin. In one study, published in the Journal of Nutrition, participants took 1,200 mg daily of AGE or a placebo in addition to their medications. Risk for heart attack among those taking AGE was 1.5 times that of healthy people, compared to a whopping 13-fold risk among people who took only statins and aspirin. Try Kyolic Aged Garlic Extract.

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Stop Joint Pain, Naturally AN ESTIMATED ONE THIRD of the American population experiences joint pain on a daily basis. And while many people reach for over-the-counter antiinflammatories, there is much that can be done naturally to help reduce joint pain and inflammation and increase mobility.

BY SALLY KARLOVITZ, CN

Arthritis is a disease of inflammation, so eating an anti-inflammatory diet can be helpful. Steer clear of foods that are high in saturated and trans fats, such as fatty meats and processed foods. These foods increase inflammation and can worsen pain around the joints. Instead, calm joints with anti-inflammatory foods rich in omega 3 fats, such as fish, walnuts, chia seeds, flax seeds and flax oil. In addition to the diet, nature has provided a host of ingredients that can help support healthy joint function and reduce pain.

Glucosamine and chondroitin are key building materials of cartilage, the important, cushioning connective tissue that coats joint surfaces. Glucosamine and Chondroitin have been success-

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MSM (methylsulfonylmethane) is a natural analgesic that has an immune normalizing effect, which makes it beneficial in autoimmune diseases, such as lupus, to relieve joint pain. Nexrutine®, a patent-pending extract from the bark of Phellodendron trees, helps reduce inflammation and pain without the stomach irritation that can come from overthe-counter anti-inflammatory drugs. Turmeric & Ginger are common spices that possess a big anti-inflammatory punch. These herbs naturally inhibit an enzyme called COX-2 that causes inflammation. Topical analgesics can also provide fast relief from joint pain. For maximum benefits, look for a cream with capsaicin, which can penetrate to provide effective and immediate pain relief. Don’t let your joint pain limit you a day longer! Begin now by supporting your body’s efforts, supporting joints, and reducing inflammation with some of nature’s solutions.

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Natural Secrets for Younger-Looking Skin BY SALLY KARLOVITZ, CN

LET’S FACE IT. No one wants to look their age as they get older. One of the greatest compliments you can get is that you look younger than you are. Wrinkles are definitely our enemy in the fight to have younger-looking skin. Fortunately, with the help of a combination of powerful nutrients, we have an effective weapon against wrinkles that can be used both internally and externally.

oxidants available that defends against skin damage. It has been shown to not only protect the skin, but to diminish fine lines and wrinkles and relieve under-eye puffiness. It can be used both internally and topically. Vitamin C is another important antioxidant the helps your body produce collagen, which gives skin its youthful suppleness. Ascorbyl palmitate is a unique fat-soluble form of vitamin C that works both inside and outside cells. DMAE is another antioxidant that can be used both internally and externally to help visibly improve skin elasticity. Internally, both essential fatty acids and hyaluronic acid can help maintain skin moisture and improve softness. And topical moisturizers with some of these natural ingredients can provide the external moisture and protection your skin needs.

Antioxidants top the list of skin protectors. Alpha lipoic acid is one of the strongest anti-

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ed signs of aging and improve skin tone and texture. Before you spend money on plastic surgery or expensive cosmetic procedures, try something natural that is helping thousands look younger by supporting their body’s ability to fight wrinkles naturally.

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The Healthy Edge

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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

crowning GLORY “GIMME A HEAD WITH HAIR, long beautiful hair. Shining, gleaming, steaming, flaxen, waxen.” The lyrics to the rock-musical revival Hair venerate healthy tresses, but climate, pollution, styling abuse, and dietary imbalance can cause your hair to look “Snaggy, shaggy, ratty, matty. Bangled, tangled, spangled, and spaghettied!” Hair is shiny and healthy when the scales that make up the cuticle, the outside layer of the hair, lie flat and reflect light. When hair is damaged, these scales separate, and hair becomes dry, dull, and tired. Here, some hair gurus offer insider tips on how to turn drab hair to vibrant, lustrous, healthy hair: • “Your hair is like a sponge, so condition it every time you shampoo,” says Scotty Geddings, stylist at Aveda Salon & Spa in Honolulu. “Choose conditioning agents that are organic whenever possible. Look for ingredients that include plant proteins from quinoa or soy to strengthen hair; natural plant oils, like jojoba, coconut, and palm, to moisturize; and barley extract to help smooth the hair cuticle.” • Hair is mostly composed of keratin, which is an insoluble protein. Adding plant

BEAUTY FIX-IT! PROBLEM: Thinning and/or dry hair; dull skin; weak nails that peel and break easily. NATURAL SOLUTION: Irwin Naturals Healthy Skin & Hair Plus Nails softgels. This formula has everything you need to promote healthier hair growth, strengthen your connective tissue (important for collagen production), and defend against free radical damage. All the essential beauty nutrients are here, including silica, biotin, zinc, vitamin C, copper, gotu kola (great for the skin), and citrus bioﬂavonoids. Take one softgel twice daily.

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proteins to dull or tired-looking hair will add strength and shine to your tresses. • “Don’t overshampoo,” Geddings warns. “Lathering up every day removes your natural oils, drying out your hair. Shampoo every third day. On days you don’t shampoo, rinse with warm water to release the natural oils that fight frizz, and apply a little more conditioner.” • “Hair is part of your skin, and you need to treat it with the same care you do your face,” says Aniko Kaye, owner of Salon Aniko in Beverly Hills, Calif. “Hair can be damaged by chemicals from bleaching, overlapping color, and shampoos that contain sulfites. Many products contain too much alcohol, which dries your hair, and not enough ingredients to nourish it. Dull hair is often the result of buildup of products made from harmful ingredients.” • Brushing your hair might feel good, Kaye says, but it doesn’t add more shine. “Shine comes from nutrition and from quality, natural ingredients, such as vitamin E, in the products you put on your hair.” • The idea of healing your hair with nutrition is gaining more credence. Studies have shown that deficiencies in essential fatty acids, B vitamins, protein, and zinc may cause dry, brittle, weak hair. • “A healthy diet high in omega-3 fatty acids, from walnuts, almonds, and fish such as salmon, will help bring life to dull, tired hair,” says Pam Kelly, director of Technical Services for Fantastic Sams salons. “If you want a more immediate result, use apple cider vinegar mixed with water (¼ cup vinegar to 3/4 cup water) as a rinse after shampooing. Acidic vinegar will close the cuticle of the hair, creating shine.” • For deep conditioning, Kelly recommends opening a few fish oil capsules and coating freshly shampooed hair. Leave on for five minutes, and rinse with warm water. “The natural oils from the capsules will add incredible shine to the hair,” says Kelly.

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October 2011

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GO GLUTEN FREE | BY MELISSA DIANE SMITH

delicious—and DAIRY FREE Lactose intolerant or milk sensitive? Discover the diﬀerence and learn how to avoid dairy

testinal symptoms. Once some celiacs remove gluten from their diet, the intestinal lining heals and they may produce lactase again and be able to eat milk products without suffering gastrointestinal symptoms. However, one of the most frequent mistakes that people diagnosed with celiac disease or gluten intolerance make is assuming that a problem ingesting dairy products is due to lactose intolerance. “Unfortunately, a great many people who

DID YOU KNOW? If you aren’t eating dairy foods, you may need to supplement with calcium. Good nondairy food sources of calcium include fresh carrot juice, canned sardines, and blackstrap molasses.

suffer problems when they ingest dairy products have an immune reaction to dairy and not an enzyme deficiency. This is a dairy allergy, not lactose intolerance,” says Stephen Wangen, ND, founder of the Irritable Bowel Syndrome Treatment Center in Seattle. If you have an allergy to cow’s milk, eating dairy products—even if they are lactose-free or if you take Lactaid digestive enzyme—will continue to cause problems. The health issues may be digestive in nature, or they may be nondigestive, such as nasal congestion or earaches. The only way to relieve the symptoms is to avoid cow’s milk products altogether. If you need to avoid dairy, try these tips:

Be careful with the milk substitutes you use. IF DAIRY FOODS bother you, that’s not surprising. Cow’s milk products are common problem foods for gluten-sensitive people for two different reasons: lactose intolerance and cow’s milk allergy. Lactose intolerance is a condition in which the body is deficient in lactase, the enzyme necessary to digest lactose milk sugar. It can develop because of the small intestine damage that occurs in celiac disease. When lactose isn’t broken down, it passes into the large intestine, causing gas, diarrhea, and other gastroin-

Be sure to read labels as some milk substitutes contain other common allergens. Many different nondairy beverages contain evaporated cane juice, or sugar, which can provoke gas and digestive bloating in many people, especially people with yeast overgrowth. If you switch from milk to a commercial nondairy beverage and still don’t feel well, try eliminating the drink from your diet for a few weeks and see if your symptoms abate.

Try coconut milk or homemade nut milk. Generally speaking, the milk alternatives that contain the fewest ingredients are the best tolerated. Lite or regular coconut milk

October 2011

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GO GLUTEN FREE works well as a milk or cream substitute in many recipes. It also makes a great topping for cereal or fruit, and is perfect for mixing into coffee or tea. If you’re a bit more ambitious, make homemade nut milk with almonds or other nuts such as cashews or Brazil nuts.

Use olive oil, macadamia nut oil, or coconut butter. Choose alternatives to butter that are appropriate for the dish. In Italian sautés and rice pasta dishes, organic extra virgin olive oil subs nicely. For fish, vegetables, and stir-fries, organic expeller-pressed macadamia nut oil is a flavorful, gourmet choice. And when baking, try coconut butter as a substitute for traditional butter.

MUCH ADO ABOUT MACRO Go dairy free and gluten free with yummy, convenient GOMACRO MACROTREATS. Made fresh daily, these minimally processed cookies are made with 70 percent organic ingredients and contain no gluten, dairy, eggs, refined sugar, or animal products. They’re sweetened with organic agave and baked with whole grains, pea fiber, flax sprouts, fruit, and nuts. Plus, they’re high in fiber and omega-3s. Choose from Almonds with Vanilla, Cashews with Vanilla, Granola and Chocolate, Peanut Butter and Banana, Walnuts and Cranberries, or Wild Blueberry with Lemon.

DAIRY-FREE BROWN RICE PUDDING SERVES 4

Here’s an easy-to-make recipe for rice pudding made with brown rice and no milk or eggs. Reprinted from Going Against the Grain Group, 2010, by Melissa Diane Smith. 1½ cups organic coconut milk 3½ Tbs. honey 1

Tbs. arrowroot powder

cups cooked organic short-grain brown rice

Tbs. organic raisins

tsp. gluten-free vanilla extract or vanilla ﬂavor

Ground cinnamon for sprinkling

1. Heat coconut milk and honey in saucepan over medium heat until mixture starts to bubble. Whisk in arrowroot. Add rice and raisins, and simmer 3 minutes, stirring constantly.

2. Remove from heat, and stir in vanilla. Spoon or pour mixture into small bowls or ramekins, and sprinkle top of each bowl liberally with cinnamon. Cover bowls, and refrigerate at least 1 hour before serving. PER SERVING: 369 CAL; 5 G PROT; 19 G TOTAL FAT (16 G SAT FAT); 49 G CARB; 0 MG CHOL; 18 MG SOD; 3 G FIBER; 20 G SUGARS

October 2011

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NATURAL GOURMET | BY NEIL ZEVNIK

the mellow MARVEL WINTER SQUASH, of which butternut squash is just one variety, tend to be daunting to the modern cook, and are generally underused and underappreciated. But for millennia, squash were a vital part of the diet of the indigenous populations of the Western Hemisphere. In Native American folklore, winter squash was one of the “three sisters,” along with corn and beans—the cornerstone of life for the tribes, as they could subsist on these three foodstuffs alone when times were hard.

Hearty Native American Favorite There was good reason to designate the hardy squash as one of the nutritional linchpins of the Native American diet. Butternut squash contains generous helpings of vitamin C and potassium, and is an excellent source of dietary fiber, omega-3 fatty acids, folate, and a bevy of B vitamins.

Butternut squash is the buttery bomb for reducing inﬂammation

Best of all, butternut squash in particular contains extraordinary amounts of vitamin A in the form of beta-carotene.

blood pressure, fiber helps reduce the risk of colon cancer, and folate can guard against heart attack and stroke.

The Yummy Way to Shrink Inﬂammation

Select and Store

Beta-carotene has been shown to have powerful anti-inflammatory properties. It prevents the oxidation of cholesterol in the body, thereby reducing the risk of heart attack and stroke and helping prevent the progression of atherosclerosis. It may protect against diabetic heart disease and assist in blood sugar regulation, and it has been shown to protect against colon cancer. Other prominent nutrients found in the squash support the actions of its betacarotene. Vitamin C has equally potent anti-inflammatory characteristics, assisting in reducing the effects of rheumatoid arthritis and asthma. Potassium helps lower

Squash can be found year-round, but they are at their peak in October and November— their seasonal harvest time. They can be stored in a cool, dark place for up to two months. Choose squash that are firm and heavy for their size. Make sure there are no soft spots, mold, or decay. There should be a short bit of stem on top—a removed stem leads to quicker spoilage.

In the Kitchen Butternut squash are versatile—use them in soups and stews or tossed with pasta. Just peel, cut, steam, and enjoy. Or try our simple recipe, and discover just how tasty and satisfying this Native American staple can be!

BUTTERNUT SQUASH SOUP WITH LEEKS AND GINGER SERVES 8

This delicate soup makes an elegant starter for a special meal, or a terriﬁc family dinner with a big green salad and a loaf of bread. 4 lb. butternut squash (2 medium) 2 Tbs. organic canola oil 3 large leeks, white parts only, sliced and rinsed

7 cups organic low-sodium chicken broth 2 tsp. grated orange zest

¼ cup peeled minced fresh ginger

1½ cups peeled, cored, and chopped ripe pears

½ cup fresh orange juice

¼ cup organic coconut milk

1. Preheat oven to 375°F. Line rimmed baking sheet with aluminum foil. 2. Halve squash vertically, remove seeds. Place squash cut-side down on prepared baking sheet. Pour 1/3 cup water around squash. Bake 45 minutes, until soft. Cool slightly; peel, and mash.

3. Heat oil over medium heat in large pot. Cook leeks 8 minutes, or until softened. Add ginger, and stir 2 minutes. Add orange juice, broth, and zest; bring to a boil.

4. Reduce heat; simmer 10 minutes. Add squash, and simmer 10 minutes more. 5. Remove from heat, add pears and coconut milk. Purée in batches in blender, and return to pot. Add salt and pepper to taste. Keep warm until serving. PER SERVING: 195 CAL; 5 G PROT; 5 G TOTAL FAT (1 G SAT FAT); 36 G CARB; 0 MG CHOL; 89 MG SOD; 8 G FIBER; 11 G SUGARS

October 2011

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