Akins Healthy Edge Oct 2012 by HFAI

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October 2012

flu fighters THE BEST NUTRIENTS & HERBS FOR WINTER WELLNESS

bad medicine? the facts about supplement/drug interactions

dynamic duo spirulina & chlorella make a potent combination

skeleton key why collagen is crucial to bone health

GREEN ENERGY

Turnips pack a health punch! p. 34

Losada Dequmana Olives Dark Coconut Toffee Chocolate Bar Crunchy & toasted. Rich organic, fair trade chocolate with coconut, buttery toﬀee & sea salt. A decadent treat. 47% cocoa.

Perfect for your next party, Losada introduces these delicious olives. Arbequina olives are small flavorful Spanish olives with a buttery characteristic. Gordal olives are enormous, flavorful Spanish olives that are firm & succulent.

Organic Coffee Blends

Elderberry Fruit Spread Whole fruit spread made with whole elderberries from the foothills of the Peruvian Andes. Deep, rich & delectable. Perfect as a spread, pairing for cheese or cooking sauce.

Chocatal Coffee is made with ground medium roast Arabica coffee and cocoa nibs. This fair trade coffee is aromatic & full-bodied with velvety texture. Powercafe is made with a blend of ground organic French-roast coffee and Yerba Mate, yielding a rich, aromatic cup.

Taja Saffron Assam & Oolong Tea Sea Salt Caramel Crispy Crepes Traditional French wafers. Light and crisp cookies that go perfect with coﬀee or tea. No high fructose corn syrup.

Simpli Oat Shake All the goodness of oats in a smooth delicious drink! Chocolate provides a perfect blend of oats and chocolate for craving control. Tropical provides a perfect blend of oats and tropical fruits to put hunger on hold. No dairy.

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Rejuvenate tea made with saﬀron, an ancient vitality herb.* Promotes better mood.* A recent study suggests 30 mg saﬀron a day for 6 weeks has the same depression reducing properties as Prozac or Paxil.

Coffee Cake Mixes Premium natural mixes to make coffee & tea cake. Sun drenched figs add a luscious sweetness to Vanilla Fig Mix. Rich almond flavor with just a hint of crème gives delicate and fragrant flavor to Almond Crème Mix. Chocolate Hazelnut Mix has a delicious nutty flavor with toasted hazelnuts and chocolate morsels.

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October 2012

FEATURES

18 The Best Defense Brace Yourself Against Cold & Flu Bugs Winter is right around the corner with its usual array of seasonal maladies. This year, take the proactive approach by supercharging your immune system with the right nutrients and herbs before you get sick.

22 Supplements & Drugs Do They Get Along? With more and more of us taking both supplements and pharmaceuticals, here’s what you need to know about possible interactions—plus how some supplements can be vital partners with your prescriptions.

DEPARTMENTS NEWS FLASH 6

FOOD ALLERGIES 16

NATURAL BEAUTY 28

The Latest Research: Basic nutrients for kids, the latest on green tea, and more.

Living with Intolerances: Whether you’re sensitive to lactose, gluten, or something else entirely, these strategies can help.

Winterize Your Skin: Frigid winds play havoc on your skin. Fight back with natural products that moisturize and nourish from without—and within.

SUPPLEMENT ADVISOR 10 Partners in Health: Green foods spirulina and chlorella form a potent combination.

HEALING EDGE 12 Osteo Advice: Why collagen—and not calcium—may be the key to healthy bones.

EXPERT’S CORNER 14 Thriving vs. Surviving: Healthy tips from the authors of Five to Thrive: Your Cutting-Edge Cancer Prevention Plan.

CANCER 17 Keys to Prevention Diet, supplement, and lifestyle changes that can improve your odds.

SKIN SECRETS 26 Fountains of Youth: Nutrients you need to keep that youthful glow.

GO GLUTEN FREE 30 Super Sweet: Gluten-free baking is hard enough, but you want to cut out reﬁned sugar, too? It’s actually easier than you think with these naturally sweet, nutrient-rich whole food powders.

ARTHRITIS 27

NATURAL GOURMET 34

Support for Join Health: Nature’s powerful inﬂammation ﬁghters.

Turnip Temptations: This humble root vegetable boasts surprising health beneﬁts.

October 2012

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7/18/12 11:01 AM

LET TER FROM THE EDITOR

an ounce of prevention

Editorial Director Nicole Brechka Art Director Judith Nesnadny

If you’re reading this, chances are you take a proactive view of your health. That’s true of most consumers of natural products—they’re conscious of what they put into their bodies (and their environment), and they know the importance of prevention, rather than simply reacting when something goes wrong. And here at The Healthy Edge, our mission is to bring you the latest information from the world of natural health to use as part of your own proactive health regimen. That’s why, for starters, we have two articles in this issue designed to help you get the jump on winter before it starts. Whether it’s colds and flu or dry, flaky skin, winter weather can play all sorts of havoc with our health. But you can stay on top of it with the right nutrients and herbs. Check out “The Best Defense” (p. 18) and “Winterize Your Skin” (p. 28) to find out how. Prevention is also important for diseases that we usually associate with aging— and the sooner you start, the better. With that in mind, we’ve packed this issue with natural ways to decrease your risk of osteoporosis (“Osteo Advice,” p. 12), arthritis (“Natural Support for Joint Health,” p. 27), and cancer “Thriving vs. Surviving, p. 14; and “Cancer Prevention,” p. 17).We hope you’ll find this information useful in your quest for optimum health. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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 812-275-5510 West Coast and Mountain Ad Manager Cindy Schoﬁeld 310-456-5997 Retail Development Group 16 Indian Trails Ridge Bedford, IN 47421 800-443-4974, ext. 703; Fax: 317-536-3708

Director, Retail Development John Potter and Custom Marketing 800-443-4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702-219-6118 Accounting & Billing Jim Finnegan 800-443-4974, ext. 705 jﬁnnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310-356-2272 mbrahim@aimmedia.com

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

THE HEALTHY EDGE. Vol. 2, No. 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.

October 2012

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"What's essential to me is giving her what she needs"

What’s Essential To you?

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At Nordic Naturals, we believe that omega oils are essential to an extraordinary life. That’s why we’re committed to delivering the world’s safest, most effective omega oils, so you can do more of what you love with those you love. What’s essential to us is proven purity, leading freshness, and great taste. It’s sustainability from boat to bottle, so you can feel as good about your ﬁsh oil as you do about your health. What’s essential to Nordic Naturals is simple. It’s what’s essential to you.

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7/18/12 11:08 AM

NEWSflash HEALTHY KIDS

BASIC NUTRIENTS FOR ...

B Y VERA TWEED B Y VERA TWEED

ids are inevitably exposed to bugs—at school, in day care, or simply playing with friends. Combined with a healthy diet, suﬃcient sleep, and physical activity, the right supplements can help young immune systems resist infection. Randall Neustaedter, OMD, LAc, CCH, has specialized in child health care for more than 25 years, and is the author of Child Health Guide: Holistic Pediatrics for Parents and other books. Here are his recommendations:

MULTIVITAMIN/MULTIMINERAL Look for whole food–based products for kids, with a combination of natural forms of vitamin E (tocopherols and tocotrienols). Those who don’t eat dairy need extra calcium and magnesium, and vegetarians should take vitamin B12.

VITAMIN D3 Studies show that up to 60 percent of kids may lack suﬃcient vitamin D, essential for a healthy immune system. A doctor can test levels. Otherwise, Neustaedter recommends 400 IU for infants, 800–1,000 IU for toddlers, and 2,000 IU for kids old enough to go to school.

OMEGA-3 FATS Omega-3 fats protect against bugs, toxins, and inflammation. Many products are designed specifically for kids, including fish oil, DHA from algae, and flax seed oil. Neustaedter suggests dosages of 200 mg of DHA and EPA for each 50 pounds of a child’s body weight.

PROBIOTICS Antibiotics—taken either by the mother during pregnancy and breast feeding or by the child—destroy healthy gut bacteria, damaging immunity. Look for combinations that include lactobacillus and biﬁdobacteria.

MEDICINAL MUSHROOMS AND HERBS For extra protection against viruses and bacteria, look for formulas that contain medicinal mushrooms and immune-enhancing herbs such as astragalus.

BEST FORMS Many chewable and other products are naturally flavored for kids’ taste buds. Or, mix liquids, powders, or the contents of capsules into smoothies or other yummy foods. Look for little or no added sugars and avoid artificial flavoring, artificial preservatives, and other chemical additives.

October 2012

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NEWSflash Green Tea Extract Boosts Health Supplements of green tea extract reduce the risks of heart disease and diabetes among people who are very overweight, according to a study published in Nutrition Research. In a group of 56 people who had high blood pressure and were obese, researchers compared a green tea extract with a placebo. The extract reduced blood pressure, insulin resistance, chronic inflammation, and oxidative stress—all of which contribute to diabetes and heart disease. The extract also lowered “bad” cholesterol, raised “good” cholesterol, and lowered triglycerides, other blood fats that are harmful when elevated. Previous research has found that green tea extract can also aid in weight loss and health maintenance. The supplement in the study contained 208 mg of EGCG, the main active ingredient in green tea. Supplement Facts on product labels may list the quantity of EGCG or express it as a percentage. For example, 50% EGCG in 400 mg of green tea extract would equal 200 mg of EGCG.

NON-GMO NEWS

Historic Vote Coming on GMO Labeling On November 6th, California will hold an historic public vote on the issue of mandatory labeling of foods that contain genetically modified organisms (GMOs). If passed, the California measure (Proposition 37) would be the first law of its kind in the United States. It could start a wave of GMO labeling laws and might even automatically lead to labeling throughout the country, experts say, because it’s unlikely that companies selling products nationwide will develop two separate labels—one for California, which has the eighth largest economy in the world, and one for the rest of the country. Labeling is important not just because it gives consumers the information they need to make informed choices, but also because labeling is a critical tool to help health professionals track the effects of eating genetically modified (GM) foods. It will also make it easier to hold corporations that make GM foods accountable for any ill effects, says Andrew Kimbrell, author of Your Right to Know. For more information, see www.CARighttoKnow.org.

Bud the Spud Teaches Kids Healthy Living Rather than preaching the merits of a healthy lifestyle, Bud the Spud, written by Adam Byrn Tritt and illustrated by “Java” John Goldacker, takes a lighthearted approach that is both comical and creepy. It tells the story of a kid who ate too much junk food, watched too much TV, and became a couch potato—literally a potato! A striking picture book, it was tested on kids ranging from age 3 to high school, and tweaked until the story (with three diﬀerent endings) routinely elicited delight.

ORGANICS BOAST MORE ANTIOXIDANTS Organic tomatoes, ketchup, and tomato juice deliver significantly more antioxidants than conventionally produced versions, according to Spanish studies published in the Journal of Agricultural and Food Chemistry and Food Chemistry.

VITAMINS CELEBRATE 100TH BIRTHDAY In 1912, the word “vitamin” first appeared in a scientific journal. Polish-born biochemist Casimir Funk actually coined the term in 1911, but his peers refused to recognize it until the following year.

October 2012

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7/23/12 10:21 AM

SUPPLEMENT ADVISOR | BY VERA TWEED

partners in HEALTH Green superfoods spirulina and chlorella make a potent combination SPIRULINA AND CHLORELLA are two different types of algae that are exceptionally rich in plant nutrients. A 3-gram serving of either one provides the equivalent of at least one 3.5-oz. serving of common vegetables or fruits, and about 2 grams of protein—a higher concentration than other plant foods, meat, or fish. And both contain a variety of vitamins and minerals, including iron, as well as healthy fats. Nature has also endowed each algae with its own unique qualities. As a result, both merit inclusion in a healthy diet.

Chlorella Chlorophyll—a natural detoxifying substance—is more concentrated in chlorella than in other plants. Chlorella also contains fiber, which supports healthy digestion and works with chlorophyll to remove toxins from the body. Another component, chlorella growth factor (CGF), contains building blocks that help the human body repair and regenerate itself. Additionally, according to research published in the Journal of Medicinal Food, Japanese scientists tested the effects of chlorella (4 grams, twice daily) on 17 healthy people and 17 others who were at risk for heart disease and diabetes. In the study, both groups experienced lower body fat, cholesterol, and blood glucose levels. In the high-risk group, chlorella also turned off disease-promoting genes. In a study of 35 healthy pregnant women, those who took chlorella (2 grams, three times daily) for about 6 months before giving birth had higher levels of antibodies —which reduce the risk of infection in infants—in their breast milk. Plus, their breast milk contained lower levels of dioxins, common environmental pollutants.

Spirulina Centuries ago in South America and Africa, spirulina was harvested and made into cakes 10

as a staple food, but in the past 20 years it has gained prominence as a supplement. Nutritionally, 3 grams of spirulina contains more carotenes, a key type of antioxidant, than five servings (3.5 oz. per serving) of popular fruits and vegetables. Studies show that spirulina reduces inflammation, helps lower cholesterol and blood pressure, strengthens immunity, and protects the brain against inflammation triggered by toxins. Some highlights: A review of spirulina’s antioxidant and anti-inflammatory actions and its impact on heart health, published in Cardiovascular Therapeutics, analyzed 11 previous studies that included a total of more than 350 men and women. They found that spirulina lowered “bad” LDL cholesterol, raised “good” HDL cholesterol, decreased elevated levels of triglycerides (another blood fat), and lowered blood pressure. Dosages ranged from 1–8 grams, taken over periods of 8–24 weeks. At the University of California, Davis, researchers tested spirulina on a group of 30 people age 50 or older who suffered from anemia and impaired immune function. The results, published in Cellular & Molecular Immunology, found that 3 grams of spirulina taken daily for 12 weeks counteracted anemia and improved immune function.

Buyer’s Guide When choosing supplements, look for a product that has been cultivated in clean, toxin-free water. Among products available in the United States, some specific brands have been tested in studies. Also note that chlorella has a tough cell wall that must be broken (stated on some supplement labels) in order for its nutrients to be utilized. Here are common dosages: Spirulina powder or tablets: 3 grams daily or more, as used in studies. Spirulina powder can be mixed in water or added to smoothies, salads, pesto, salsa, guacamole, or other dips.

Chlorella granules or tablets: 3 grams daily for health maintenance, 6 grams per day to improve overall health, and 9 grams daily to remedy appropriate non-optimum health situations. To enable your body to adjust to detoxifying nutrients, begin by taking approximately 750 mg per day and then gradually increase the dosage. Smaller quantities of spirulina and/or chlorella are also found in various green formulas and multivitamins available in health food stores. Check labels for information about dosages and amounts for these products. BLUEBONNET SUPER EARTH GREEN UTOPIA contains synergistic mix of spirulina, chlorella, barley grass, and alfalfa plus sprouts. It is available in powder or caplet forms. AKIN’S OR CHAMBERLIN’S SPIRULINA is 100% organic spirulina and provides protein, beta carotene, and other essential vitamins and minerals such as iron. PARAGON PLUS CHLORELLA is made with broken-cell wall chlorella to enhance its use by the body. Chlorophyll, beta carotene, vitamins C and E, and other nutrients assist in the body’s detoxiﬁcation process.

October 2012

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Be Age Defiant Choose Life Force

You can’t turn back time, but you can take steps to resist the aging processes that impact vitality. Source Naturals LIFE FORCE , our award winning multi-vitamin, can help you get started. LIFE FORCE achieved the top score of 100% in an independent scientiﬁc study of 528 multiple vitamins. ®

Without you knowing it, your body may silently undergo 4 aging processes: oxidative stress; metabolic inﬂammation; cellular energy loss and excess toxins. LIFE FORCE addresses each with more anti-aging nutrients than many other multiples. LIFE FORCE supports cellular energy with CoQ10 and alpha lipoic acid; healthy inﬂammation with resveratrol and tumeric; and healthy detox with N-acetyl cysteine and silymarin; while delivering high potencies of vitamins and minerals, along with cutting-edge antioxidants. A complete science-based multi-vitamin, LIFE FORCE supports your body’s energy, heart and brain functions, sugar balance and immune system.* So go ahead: Resist aging and live life with vitality.

DID YOU KNOW

The energy required to carry out all of your body’s functions is generated by mitochondria. Each cell may contain thousands of these small organelles. According to the Mitochondrial Theory of Aging, our mitochondria become less efﬁcient as we age. Our cellular energy may decline, diminishing the body’s ability to carry out its functions. ©2012 Source Naturals, Inc. Product Comparison of Source Naturals Life Force Multiple, by Lyle MacWilliam. 2004.

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7/18/12 11:11 AM

HEALING EDGE | BY MICHAEL T. MURRAY, ND

OSTEO advice Collagen may be more important for bones than calcium BONES ARE MADE up of dynamic living tissue that requires a wide range of nutrients—not just minerals such as calcium—to maintain optimum health. While minerals tend to get all of the attention when it comes to bones, decreased collagen content is also an important factor in osteoporosis and low bone density. Collagen provides the framework upon which mineralization occurs. As our collagen levels decline with age, this becomes a problem. Because if you don’t have enough collagen, it doesn’t matter how much calcium you take, the mineral won’t be bound within the bone. With that in mind, it’s clear that we need to include strategies for improving the collagen matrix along with traditional mineral supplementation in any bone health regimen.

The Downside of Drugs One problem with bisphosphonate drugs used to treat and prevent osteoporosis (e.g., Boniva, Fosamax, and Actonel) is that they don’t improve bone quality. Sure, they can increase bone density. But because they don’t address issues with the organic collagen matrix, they can actually make bones brittle. High-quality bone is strong and resilient, much like bamboo. In contrast, bone that’s pumped up on bisphosphonates is more like chalk— dense, but very brittle. People who are on bisphosphonates need to focus on improving their collagen matrixes to help fix the problems that these drugs produce. Increasing the collagen content of the bone leads to greater strength and flexibility, thereby increasing resistance to fractures.

Signiﬁcant Supplements To help improve the collagen matrix and promote bone health, the following key nutrients—along with 800–1,000 mg per day of calcium—are recommended: SILICA: A highly bioavailable from of silica (ch-OSA or Choline Stabilized Orthosilicic Acid, the ingredient in BioSil) has shown impressive clinical results in improving bone health and bone mineral density. In a double-blind study of post-menopausal women with low bone density, BioSil was able to increase both the collagen content of bone (by 22 percent) and bone density (by 2 percent) within the first year of use. The recommended dosage is 6–10 mg per day. NATURAL FACTORS HEALTHY BONES PLUS KIT contains BioSil Bone Collagenizer Matrix, featuring ch-OSA, and Bone Mineralizer Matrix, which combines calcium with vitamin D3 and K2.

VITAMINS K1 AND K2 impact osteocalcin, a protein that anchors calcium molecules within the bone. Vitamin K is required to convert inactive osteocalcin to its active form, so a lack of it in the diet is a major risk factor for osteoporosis, even among those with a high calcium intake. The best food sources of vitamin K include spinach, swiss chard, kale, Brussels sprouts, asparagus, and green beans. A typical supplement dosage for vitamin K is 100 mcg daily. VITAMINS B6 AND B12, AND FOLIC ACID help convert the amino acid methionine to cysteine. Any deficiency in these vitamins can lead to an increase in homocysteine levels, which has been implicated in various conditions, including osteoporosis. When shopping for B vitamins, look for a formula that contains the methylcobalamin form of vitamin B12 for optimal absorption. VITAMIN D3 supplementation is associated with increased bone density, and studies that combine vitamin D with calcium have produced considerably better results than either nutrient alone. Most experts recommend daily doses of at least 2,000 IU of D3. MAGNESIUM. Research has shown that women with osteoporosis have lower bone magnesium content and other indicators of magnesium deficiency than those without osteoporosis. A dosage of 250–500 mg daily is generally recommended. JARROW MK-7, derived from natto, supplies the enhanced, bioactive form of bone-building vitamin K2.

PARAGON PLUS OSTEO DEFENSE is a total bone complex with calcium hydroxyapatite, along with magnesium, vitamin D, vitamin K, boron, and other support nutrients.

October 2012

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De to x

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U .S

1/ 20 12 )

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7/18/12 11:02 AM

EXPERT’S CORNER | BY BY KAROLYN A. GAZELLA

THRIVING vs surviving

Five to Thrive: Your Cutting-Edge Cancer Prevention Plan Explores the Diﬀerence

IT’S ALWAYS A PLEASURE TO INTERVIEW Lise Alschuler, ND, FABNO. Lise and I have been collaborating for more than a decade. In 2007, we released The Definitive Guide to Cancer, and in 2011, Five to Thrive hit bookstores. A naturopathic doctor with advanced training in caring for cancer patients, Lise has also been personally touched by the disease, and she used an integrative approach to treat her own breast cancer.

BN: Has your diagnosis changed the way you look at cancer? LA: In some ways. After maintaining a healthy lifestyle most of my life, breast cancer was a wake-up call to the fact that there are no guarantees. At the same time, I’ve felt like a healthy person with cancer. I was a healthy person receiving chemo and radiation. My experience taught me that prevention is about living in such a way that we feel well and vital regardless of our health challenges.

BN: Why did you write Five to Thrive?

BN: What are your ﬁve favorite pieces of advice from the book? LA: It certainly is a hard choice, but if I had to narrow it down to five, they would be: 1. Eat a colorful diet. When there’s a rainbow of naturally occurring colors on your plate for every meal, you’re eating foods with a broad array of cancer-fighting compounds. 14

3. Laugh and experience joy. Laughter, especially joyful laughter, increases the activity of natural killer cells, one of our most powerful weapons against cancer. 4. Supplement your diet with targeted nutrients. Diet is the key to prevention, but there are nutrients that can be concentrated into dietary supplements to augment the anticancer effects of diet. 5. Live with integrity. Being true to ourselves and our deepest sense of purpose in community with those we love is the end-all and be-all of cancer prevention.

BN: I’ve always been amazed at how hard you work and the hectic pace of your life. How do you do it? LA: I’m very passionate about what I do, so my work supports my vitality. Having said that, sometimes I tend to fall a bit short on sleep. Sleep is critical to overall health, and I continually seek ways to give myself more time with my head on the pillow. With a bit of extra sleep supporting my daily activities, my days truly become a magical expression of living a life of gratitude and joy.

TURNABOUT Lise has a few questions for Karolyn: If you were stranded on an island and you could only have one dietary supplement, which one would it be? Well, I could probably catch some fish— so I would be able to get my essential fatty acids—and I would hope I could find berries or roots to give me antioxidants, so I’m going to say probiotics. Horseback riding is your favorite way to unwind. Why is that? To me, horseback riding is like a moving meditation. It allows me to be fully present. Most of the time, I’m thinking about all of the things I have to do or everything that’s going on in my life, but when I’m riding, none of that exists—I’m in the moment. And what a gift that is! Why are you so committed to helping people lead healthier lives? You and I share the same mission, which is to not only help ease the suffering caused by cancer, but to also help people experience what it feels like to thrive. As a survivor of ovarian cancer, I know how incredible that feeling of exuberant living is, and I want others to experience it.

Q&A

LA: People are searching for practical advice that can help reduce their risk of developing cancer. Our book ties in the fascinating science of epigenetics—the study of how we change the expression of our genes— to five key bodily pathways. These pathways are those that most strongly influence how our genes behave. With this understanding, Five to Thrive prioritizes diet, lifestyle, and dietary supplement strategies that will impact our genes away from cancer development and towards health. The strategies in Five to Thrive are sustainable, and that’s the key: doing things that will both make a difference in the short term, and stick for a lifetime.

2. Exercise outdoors. Exercising for at least 30 minutes every single day lowers the risk of developing almost all cancers and improves the survival rates of people who have already been diagnosed with cancer. Exercising outdoors is even more beneficial, with greater impacts on the immune system and on stress reduction.

October 2012

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8/30/12 3:40 PM

THE HIGH POTENCY PROBIOTIC

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7/18/12 11:10 AM

Living with Food Allergies & Intolerances

BY MARY ANN O’DELL, MS, RD

SCIENTISTS ESTIMATE that nearly 12 million Americans may suffer from true food allergies. Food intolerances are much more common. Lactose intolerance, the most common specific food intolerance, affects about 10 percent of Americans. So what do you do if you have a food allergy or intolerance? Here are some strategies: 1. STOCK A NEW PANTRY. As you learn about foods you can’t eat, you will also learn what you can eat. Fruits and vegetables, alternative grains (buckwheat, quinoa, and others), and pumpkin or sunflower seeds can all be part of a healthy allergy-free diet. Became a good label reader to identify offending ingredients, and purchase a food allergy cookbook to help you learn how to use alternative ingredients. 2. ADD SOME BASIC SUPPLEMENTS. There are some nutritional supplements that have been found to be helpful with allergies and intolerances. Discuss these with your health care provider prior to their use. • Probiotics. The good bacteria that reside in our intestinal tracts, such as acidophilus, can help improve digestion by helping the intestinal tract control the absorption of food allergens.

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• Enzymes. Digestive enzymes may help reduce allergy symptoms by supporting the breakdown of proteins and carbohydrates, reducing the absorption of larger food molecules that can trigger reactions. • Fiber. Fiber, along with plenty of water, supports the health of the intestinal tract, which can result in a reduction in the absorption of larger food molecules. • Daily Multivitamin. A daily multivitamin is important to ensure that you get essential nutrients, especially when there are restrictions in the diet. 3. JOIN A SUPPORT GROUP IN YOUR AREA. A support group will offer understanding from others dealing with the similar issues.

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October 2012

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8/31/12 10:46 AM

Cancer Prevention

BY SALLY KARLOVITZ, CN

CANCER. THERE IS POSSIBLY no diagnosis that causes more dread than this. Many have developed cancer themselves, or know someone who has it. Why are so many affected by this disease? And what can we do to help prevent it? For the first question, researchers believe that many of the culprits that put us at risk are a combination of things we can control, such as bad food choices, smoking, excessive alcohol consumption, and obesity, as well as things we cannot control, such as pollutants and environmental toxins. As for prevention, the first step is to look at those risk factors that we can change and start making healthier choices. A healthy diet is crucial. Choose foods in their most natural organic state to obtain the maximum benefits of nutrients and avoid harmful chemicals. Go for a broad spectrum of colors in your fruits and vegetables. These foods get their colors from antioxidants which are nutrients that protect your body from harmful free radicals that can damage and alter our cells. Consider adding a powerful superfruit juice as an additional way to boost antioxidant intake. The more antioxidants in your diet, the more protected you will be from cancer. In addition to diet, more and more studies are coming out on the cancer fighting abilities of key dietary supplements. Here are just a few: VITAMIN C: Just this year, a study was released showing that higher levels of vitamin C could help reduce the incidence of the chronic diseases that today kill most people in the developed world, including cancer. Vitamin C is a known antioxidant and is important for healthy immune function. VITAMIN D3: Vitamin D has a lot of solid research behind it that suggests that increased blood levels of vitamin D may result in reduced risk for breast, colorectal, prostate, and pancreatic cancers. At least one study found that postmenopausal women taking calcium and vitamin D had a 60 percent or higher chance of not getting cancer than their peers. GRAPE SEED EXTRACT: A source of several antioxidants, grape seed has been shown to interfere with cancer cell growth and proliferation. Research suggests that grape seeds are a potential source of anticancer phytochemicals that may play a role against skin, breast and prostate cancers.

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The Healthy Edge

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8/31/12 10:47 AM

We live in a world of germy doorknobs and supermarket carts; we take subways and elevators and buses and planes. We may not be able to reduce our exposure to germs all that much, but we can certainly control the way we live and eat. Here’s how to design a defense plan to bolster your immune system, whether you’re prone to catching every cold that goes around, or travel a lot and are frequently exposed to germs and viruses.

THE

best defense Before the Winter Winds Blow, Brace Yourself Against Cold and Flu Bugs B Y TINA RUBIN

I GET SICK EVERY WINTER. HOW CAN I PREVENT IT? According to Emily Kane, ND, LAc, a naturopathic physician and licensed acupuncturist based in Alaska, it’s important to avoid empty calories such as sugary coffee drinks and carbs that can clog our organs of elimination (emunctories). If we’re serious about health, says Kane, we’ll drink only water (and herbal teas, if desired) for six weeks going into the winter season. It’s also important to know your blood type, according to Kane. Type Os, for example, should avoid wheat products throughout the winter season due to unfavorable immune response. Type A? Don’t eat anything from cows: milk, cheese, ice cream, beef. Type B? Avoid corn and chicken. And type AB? Eat a bit like both the As and Bs. K. P. Khalsa, DN-C, RH, the author of numerous books on natural healing (including The Way of Ayurvedic Herbs), suggests supplementing with andrographis, an herb supportive of long-term immunity. Take it daily for a year before the cold and flu season, and then continue it. In addition to numerous studies showing the herb’s potency in reducing the symptoms and duration of colds and flu, an Indian study in 2009 concluded that an andrographis extract significantly bumped up immune response. 18

Peter Glidden, ND, suggests that during cold and flu season we include eggs, meat, fish, chicken, hummus, or other protein with every meal. The immune system is made up of many types of proteins, so it makes sense to increase protein in the diet. Glidden also advocates strictly avoiding sugar. Macrophages, a type of white blood cells that are also components of the immune system, engulf and digest viruses, but sugar puts them to sleep, Glidden says, giving the virus a window of opportunity.

I GET A COLD WHEN I’M STRESSED. “If you’re susceptible to stress,” Kane says, “recognize that it’s a trigger that dials down our ability to resist pathogens. A stressor in the environment causes the adrenal glands to secrete cortisol, which is an immuno-suppressant.” She suggests meditating, journaling, napping, making time to be alone every day. Tune in to nature. Vulnerability to colds can also be addressed by contrast hydrotherapy. A hot shower or bath in the morning leaves pores wide open and exposes us to germs, says Kane, who suggests doing a final rinse with cold water, making sure to slosh it under the armpits and in the groin area for 60 seconds to stimulate lymph node drainage.

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As noted, andrographis is excellent for colds. In the early stages, Khalsa suggests taking 10–15 grams a day in capsules or as a tea. Also try the readily available Chinese herb combination Yin Chiao, a cooling remedy that works well with rhodiola (Arctic root). This supports the long-term health of the endocrine system and is a well-known stress remedy, lessening cortisol levels. And, according to Khalsa’s research, Siberian natives who regularly drink tea made form rhodiola live to be more than 100 years old—so give it a try. Helpful herb tonics include ginseng for men and dong quai (Angelica sinensis) for women, and Siberian ginseng (Eleutherococcus senticosus) to pump up white blood cell function in both men and women.

I FLY A LOT. HOW DO I KEEP GERMS AWAY? Vitamin C (3,000 mg taken 3 times a day for 3 days before flying) boosts the immune system. If this amount causes loose stools, take as much as you can handle. On the day of travel, eat lightly—fruits, raw vegetables, water—and avoid coffee and alcohol, which add to the dehydrating effects of an airplane cabin. Also effective is astragalus (Astragalus membranaceus), adds Khalsa. Not just a cold and flu remedy, the herb supports stamina and is an acute antiviral. Kane suggests aligning with a natural daylight schedule for optimum health. An increase in skin cancer in the last decade has led to studies suggesting that the cause might be our increased use of artificial light. According to a 2006 study led by T. Ravindra appearing in the Indian Journal of Medical Sciences, light at night that is of sufficient intensity, duration, and spectral quality can suppress the production of melatonin, a natural hormone secreted from the pineal gland that regulates our circadian rhythm. Altered levels of melatonin have been linked to the increased incidence of breast cancer and childhood leukemia. Recently, according to Ravindra, the role of melatonin has also become an important area of study in colon and lung cancers. Kane suggests organizing our schedules so that we wake up at sunrise and go to sleep as soon as possible after sundown.

The Healthy Edge

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8/30/12 3:42 PM

THE

best defense cont.

I’M A TEACHER. I’M STRESSED, AND I CATCH EVERYTHING THE KIDS HAVE. Guduchi (Tinospora cordifolia), an ayurvedic herb outstanding for building immunity, is a classic flu remedy. Taken throughout the school year, it increases the effectiveness of white blood cells and boosts the body’s resistance to infection. Guduchi is considered an adoptogen, a potent herb that builds resistance to stress and illness. Khalsa suggests taking 3 grams daily. Blood types impact the effectiveness of herbs, too, according to Kane. For type Os, echinacea won’t work, but Siberian ginseng, astragalus, or white larch, sometimes called ARA, are effective. Type A? Echinacea, and for stomach flu or sinus problems, try a goldenseal and echinacea combo. Chinese tonics and medicinal mushrooms such as reishi and maitake are best for type Bs. Schools are virtual petri dishes—kids cough into their hands and then touch doorknobs, desks, and chalk. The easiest solution is to train students to wash their hands throughout the day.

I GET A SORE THROAT EVERY WINTER. WHAT CAN I DO? In this case, you want to both build immunity and support the tissue of the respiratory tract. Mullein, taken over a year, functions as a long-term respiratory tissue builder. Khalsa suggests ½ oz of the dry herb daily as a tea; it has a mild taste. Also take 2 grams of ginseng a day for a year to strengthen the immune system; Khalsa notes that it’s a spectacular cold and flu suppressor. Over the long term, ginseng balances stamina and energy. We should also develop the habit of gargling, particularly those of us who have tonsils. Kane suggests using mouthwash containing eucalyptus, a wonderful antibacterial and antifungal agent. Her recipe for a homemade gargle: chop 3 cloves of garlic, boil for 10 minutes in a pint of water with a pinch of salt. Gargle daily for 2 days beyond resolution of the sore throat.

AHCC: Nature’s Flu Shot For maximum immune support, consider investing in a high-quality AHCC supplement, such as American BioSciences ImmPower and Quality of Life Kinoko Gold AHCC. Short for Active Hexose Correlated Compound, AHCC is a unique formulation of several mushroom species. AHCC—the No. 1-selling immune product in Japan—helps the immune system work more eﬃciently by balancing various parts of that system. Take 500 mg twice per day. If you feel a cold or the ﬂu coming on, increase the dosage to 1,000 mg two to three times daily. AHCC is synergistic with echinacea and astragalus.

WHAT ARE THE BEST NATURAL REMEDIES FOR A COUGH? Osha, or Colorado cough root, is a classic remedy. It tastes awful, but it does suppress a cough and kill the bugs that cause it. Over the long term, 1–2 grams a day in capsules will boost immunity; over the short term, 10 grams daily will kill the germs. Khalsa adds that coltsfoot (Tussilago farfara), a European herb that strengthens lung function, is the “best cough remedy in the world.” Coltsfoot is among a group of lung-tonic herbs that boosts the immune system as well as remedies the ailment. Another is usnea (Usnea barbata), a natural antibacterial and antiviral. Typically, half of any bronchitis compound should consist of usnea. Other lung-tonic herbs include elecampane and black medicinal licorice. Kane notes that licorice tea, which is naturally sweet, also makes an ideal adrenal tonic. “It beefs up the adrenal glands, making them less likely to squirt out cortisol when you’re stressed.”

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7/23/12 10:22 AM

supplements drugs B Y VERA TWEED

DO THEY GET ALONG?

uestions about drug/nutrient interactions are becoming more common. That’s not surprising, since nearly half of Americans currently take at least one prescription drug, according to the Centers for Disease Control and Prevention. While we often hear about the dangers of mixing supplements and drugs, rarely publicized scientific evidence shows that nutrients can just as often reduce drug toxicity and side effects or even make medications work more effectively. Yet in most doctors’ offices, the subject is virtually taboo.

October 2012

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“Don’t ask, don’t tell,” is the prevailing attitude, says Leo Galland, MD, a board-certified internist, director of the Foundation for Integrative Medicine in New York City (mdheal.org), and longstanding leader in nutritional medicine. Doctors don’t ask about supplement use because, he says, “If you told them, they wouldn’t know what to do with the information.” And patients don’t tell because they’re concerned that the doctor will advise them to stop taking supplements.

DECIPHERING THE MAZE Galland is arguably the world’s most knowledgeable professional when it comes to the influence of nutrients and drugs upon each other. More than 10 years ago, he began studying scientific literature on the subject, initially spending more than 1,000 hours analyzing studies. He compiled the information into a database, and continues to review all emerging research. “I was pretty amazed at the large number of drugs that either depleted or interfered with the activity of specific nutrients,” he says. He also discovered that reports of the negative effects of supplements on drugs are mostly based on anecdotal evidence. “That doesn’t mean they’re not important, since the first goal here is not to do anything harmful,” he points out. “But the positive interaction data is more scientifically sound, because most of that is based upon controlled studies.” The result of Galland’s ongoing work is PillAdvised.com, a Web site where anyone can look up specific drugs and supplements and get a complete summary of scientific findings about both positive and negative interactions. “What really matters is the specifics of the interactions,” says Galland, who points out that each individual’s regimen

DANGEROUS INTERACTIONS Of all supplements and herbs, St. John’s wort has the greatest number of negative interactions, impacting about 30 different drugs. “It’s such a powerful inducer and blocker of enzymes in the liver and the intestine, it alters the drug levels,” says Galland. In the case of birth control pills, for instance, the herb can speed up breakdown of hormones to reduce the effective dose by half, causing them to fail. These are some other common ones: Flavonoids: This class of nutrient is also referred to as bioflavonoids, and quercetin is a popular one. Unlike grapefruit juice, which typically increases concentrations of drugs, flavonoids can either increase or decrease drug levels in the human body. Calcium: The mineral binds with many drugs, decreasing absorption. For example, calcium impairs the effectiveness of many antibiotics, including those with names that end in “-cycline.” It can also negatively impact synthetic and natural thyroid hormone prescriptions, as well as L-dopa, a class of drugs used to treat Parkinson’s disease. Such medications and calcium should be taken at different times of day. Magnesium: In large doses, magnesium has the same effect as calcium, and should be taken at a different time than a drug.

The Healthy Edge

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8/30/12 3:45 PM

supplements

& drugs

cont.

of supplements and medications is unique. However, there are some general principles: Drugs can deplete nutrients. Nutrients can alter the way a drug is metabolized, increasing or decreasing its effectiveness, toxicity, and safety. Depending on the drug, various nutrients can enhance its benefits or reduce side effects and toxic damage. These, says Galland, are some of the most common interactions and their underlying mechanisms:

COQ10 DEPLETION: The depletion of CoQ10 by statin drugs, widely used to lower cholesterol, is one of the most common, well-documented, and well-understood drug/nutrient interactions. When statins interfere with the production of cholesterol in the liver, they simultaneously interfere with the body’s production of CoQ10. Taking additional CoQ10 may correct the shortage, but sometimes the situation can be more complex. People who take statins often take additional medications that further complicate matters. For example, diuretics that lower blood pressure interfere with the body’s ability to use CoQ10; if they’re taken in conjunction with statins, there is a greater depletion. Vitamin E can also deplete CoQ10 levels. When your body uses vitamin E to fight free radicals, the vitamin becomes oxidized and CoQ10 is used to recycle it back into an antioxidant form. In the process, the CoQ10 gets used up. This may account for some negative results in studies of vitamin E in patients with heart disease. “A single depleting effect may not be significant,” says Galland, “But multiple effects can be significant, and supplements as well as drugs may enter into the mix.” In some cases, it’s a good idea to have a doctor perform a blood test to check CoQ10 levels, and supplement according to individual needs. B12 DEPLETION: Marketed under a variety of brand names, metformin is a common medication used to treat diabetes. It

depletes vitamin B12 by blocking its absorption, but taking the drug with calcium prevents the depletion without detracting from metformin’s benefits. For anyone who has used metformin, Galland recommends having B12 levels tested—anything below 400 pg/ml may indicate a deficiency, although technically, 200 is the deficiency threshold. A more sensitive B12 test measures serum methylmalonic acid in blood or urine—levels are elevated when B12 is low. B6 DEPLETION: Birth control pills deplete vitamin B6, more so with stronger prescriptions. To reduce general side effects, Galland suggests taking a B-complex supplement.

NUTRIENTS HELPING DRUGS In many cases, various nutrients can actually enhance the action of certain medications. Notable examples include: FISH OIL: Omega-3 fatty acids have the greatest number of published studies indicating beneficial interactions with medications. In the case of anti-inflammatory drugs for arthritis, for example, fish oil supplementation can lead to decreased drug dosages. “The omega-3s create a milieu in the cell that is antiinflammatory,” says Galland. “And then you don’t need as much of the drug.” Studies documenting the effectiveness of fish oil generally use 3–4 grams daily of an EPA/DHA combination. Research has found no negative drug/fish oil interactions. N-ACETYL CYSTEINE (NAC): A special form of the amino acid cysteine, NAC detoxifies and enhances antioxidant production. It improves the actions of the ACE-inhibitor class of blood pressurelowering drugs, as well as nitrate drugs, such as nitroglycerin, which is taken for angina.

Although drugs save lives in many situations, Galland recommends alternatives when possible. “Basically, 80 percent of what’s wrong with people in America can be treated without drugs,” he says, but it takes more effort to live a healthy lifestyle. “I think that’s a good thing, not only for the body,” he adds, “I think it’s good for the soul.”

October 2012

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Secrets for Younger-Looking Skin

VITAMIN C Vitamin C, especially in the fat-soluble form of ascorbyl palmitate, helps your body produce collagen, the structural protein that gives skin its youthful suppleness and tautness. Collagen helps firm up sagging skin and can heal sun-damaged skin. Vitamin C is useful for the skin both topically and internally.

WOMEN OF ALL AGES strive to keep their skin looking young. No one wants to look their age as they get older, as is evidenced by the increase in plastic surgery and Botox procedures. Wrinkles are definitely our enemy in the fight to have younger-looking skin. Fortunately, nature has provided an array of effective weapons in the fight against wrinkles that can be used both internally and externally. Here are just a few:

DMAE DMAE is another antioxidant that actually becomes part of the cell membranes in skin, allowing them to become more resistant to stress and helping to increase firmness in the skin.

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October 2012

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Natural Support for Joint Health

BY MARY ANN O’DELL, MS, RD

ONE IN 4 AMERICANS are dealing with the chronic pain related to arthritis, but the pain can be helped! Take steps now to lower inflammation and support the joints, which will help you move and feel better. FIGHT INFLAMMATION A diet low in processed and saturated fats, and rich in omega-3 oils (from fish or flax), can help balance inflammation in the body. Choose whole fresh fruits and vegetables, whole grains, and nuts for a healthy diet. Certain supplements can be helpful to fight inflammation. Methylsulfonylmethane (MSM) is a concentrated source of organic sulfur, important for forming collagen, the fibrous material in cartilage. MSM has been shown to be helpful in reducing inflammation. Natural COX-2 inhibitors (cyclooxygenase-2 inhibitors) also work to reduce inflammation and 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 over-the-counter antiinflammatory drugs. Other natural COX-2 inhibitors include ginger, holy basil and turmeric. SUPPORT THE JOINTS A daily multivitamin and a good calcium/magnesium supplement are basic foundational support nutrients for joint health. Glucosamine sulfate is a substance that occurs naturally in the cartilage, helping to cushion the joints. Research shows that supplementing with glucosamine can help stimulate the production of building blocks of cartilage. Chondroitin sulfate, commonly used with glucosamine, inhibits enzymes that break down cartilage. In dealing with pain, use a natural penetrating cream to support joints and provide temporary, fast pain relief. In addition, exercise such as walking and swimming can all help keep joints strong and flexible and help increase mobility.

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The Healthy Edge

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NATURAL BEAUTY | BY KIM ERICKSON

WINTERIZE your skin LET’S FACE IT: Ruthless winds and frigid temperatures can give skin a bad case of winter woes. Everyday exposure to the elements, combined with hours spent in artificially heated indoor environments, often leaves skin flaky, tight, and rough. The skin is our largest organ, and it’s made up of three layers. The visible layer—the stratum corneum—protects the underlying epidermis from dirt, bacteria, and pollution. But wind, dry air, and winter sun rapidly sap moisture from this layer. The result is a dry, flaky surface. Worse yet, harsh detergents and synthetic skin-care products can further irritate a parched complexion. What can you do for your skin when the mercury plummets? Use cleansers, face creams, and body lotions containing plant-based moisturizers. Natural emollients such as jojoba oil, shea butter, and squalene (from olives) are similar in chemical makeup to the skin’s natural sebum. Humectants such as hyaluronic acid and vegetable glycerin also help skin attract and retain moisture. As a bonus, research suggests that hyaluronic acid also combats skin irritation and inflammation—two of the problems our skin faces during winter months. It’s also important to protect against the winter sun. According to the Skin Cancer Foundation, while the intensity of ultraviolet B (UVB) rays diminishes in the winter, ultraviolet A (UVA) rays remain constant all year. That’s why it is critical to apply a mineral-based SPF 15 sunscreen on all of your exposed parts daily. Supplementing with key nutrients also helps bolster winter skin. Most important are essential fatty acids like omega-3s, found in cold-water fish and 28

Relieve chapped, itchy skin from without and within flaxseed. When taken on a regular basis, they create healthy cell membranes that can hold water inside the cell. The more water in the cell, the better hydrated the skin. Omega-6 fatty acids— particularly gamma-linolenic acid (GLA) from evening primrose oil, borage oil, and black currant seed oil—are potent anti-inflammatories that improve skin moisture, elasticity, firmness, and softness. Vitamins A and E are also key. Studies show that vitamin A, in the form of beta-carotene, is a potent anti-inflammatory that can guard against sunburn. Vitamin E, as gamma-tocotrienol, also protects skin from inflammation and sun damage. One clinical trial found that, when combined with vitamin D, supplemental vitamin E can reduce dryness and skin irritation by nearly 65 percent. These strategies work to keep skin soft and supple even during the cruelest winter conditions— and all season long.

Devita Perfecting Time is a feather-light moisturizer with heavy antiaging beneﬁts. Argireline targets wrinkles, peptides boost collagen, and hyaluronic acid retains moisture.

Acure Olive+Mint Facial Cleansing Créme is rich in plant emollients that gently cleanse, hydrate, and moisturize. This extra gentle formula is great for sensitive skin.

Akin’s or Chamberlin’s Omega Xtra-Plex provides the perfect skin-loving blend of omega fatty acids, including omega-3 from ﬁsh oil and omega-6 GLA from borage oil.

Badger spf 30 unscented sunscreen uses zinc oxide instead of chemicals to block the sun, and a base of organic plant oils and beeswax to thoroughly moisturize your skin.

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GO GLUTEN FREE | BY MELISSA DIANE SMITH

super SWEET Create delicious gluten-free treats using whole food powders that are naturally sweet and nutrient dense LOOKING FOR A WAY to sweeten your treats naturally and add nutrients to your diet? Then look no further than naturally gluten-free, naturally sweet, organic superfood powders. Relatively new to natural food stores, these whole food powders are simple to use, nutrient-rich, and come from foods that have been prized by ancient cultures for thousands of years. They may be pricey, but you use them in small amounts. Plus, as author Julie Morris explains in Superfood Cuisine, “...when we eat nature’s first-rate foods, we enable our body to function in first-rate fashion— promoting optimum health, energy, mental clarity, and resistance to disease.” Here are a few of the best that you really should try out. Look for superfood powders from the following companies: Navitas Naturals, Essential Living Foods, and Earth Circle Organic Foods.

Mesquite Powder or Meal

Raw Chocolate Berry Mousse with Raspberries and Vanilla Sauce. Recipe on p. 32

Lucuma Powder This South American fruit has been enjoyed for thousands of years for its nutritional content as well as its creamy flavor. In Peru, for example, lucuma ice cream exceeds the demand for more globally popular flavors such as chocolate. Lucuma powder has a slightly sweet, maple-like taste, but it is low in sugar. It offers a healthy dose of nutrients and fiber, and is especially high in beta carotene, iron, and niacin (vitamin B3). The most common way to use lucuma powder is to add it to smoothies, fruit

sauces, puddings, ice cream, or non-dairy desserts. It also works well in some raw pie crusts and superfood truffles.

Maqui Berry Powder All berries—from blueberries to açai— are rich in antioxidants. But the often overlooked maqui berry may be the best of the bunch. Consumed by the Mapuche Indians, one of the longest-living cultures in the world, the maqui berry has an amazingly high ORAC (Oxygen Radical Absorbance Capacity) value, offering more

PHOTO: PORNCHAI MITTONGTARE

Mesquite meal is a traditional Native American food produced by grinding ripened seed-pods from the mesquite tree into a fine powder. Used for centuries in the desert Southwest, mesquite meal is a fragrant flour that’s rich in fiber and low on the glycemic scale, meaning that it’s slowly digested and released as glucose in the bloodstream. Yet, surprisingly, mesquite meal is naturally sweet with a slightly nutty, caramel-like flavor. It’s a good source of calcium, magnesium, potassium, iron, and zinc, and it contains lysine, which is often lacking in plant-based diets. Mesquite meal can be used in place of a small amount of gluten-free flour (for example, a tablespoon or two) in baked goods. However, like other high-fiber flours, it will absorb some liquid in your recipes, so you will need to compensate. It also can be used in raw treats, and it pairs especially well with cacao powder. October 2012

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antioxidants than any known fruit (see “More About Maqui” below). It’s also a great source of anti-aging flavonoids, some of which also have anti-inflammatory properties. Using organic freeze-dried maqui powder is a convenient way to increase the antioxidant value of any food. Try mixing maqui berry powder, lucuma powder, and coconut sugar in unsweetened coconut milk, and drizzle it over your favorite fruit to create a decadent, easy-to-make, nutrient-packed dessert. Mix maqui powder into organic Greek yogurt, organic vanilla ice cream, or non-dairy frozen dessert to boost the nutrient value and quickly make a maquiflavored version. Maqui berry powder also can be used in place of açai powder in recipes that call for açai.

RAW CHOCOLATE BERRY MOUSSE WITH RASPBERRIES AND VANILLA SAUCE SERVES 2 This ultra-nutritious superfood “mousse” is easy to whip up in a jiffy. 2 cups plus 3 Tbs. organic raspberries, divided 2 Tbs. organic raw mesquite powder

2 Tbs. organic coconut butter 3 Tbs. organic raisins ¼ tsp. organic maqui powder, optional

3½ Tbs. organic raw cacao powder or cocoa powder

2 Tbs. unsweetened coconut milk

2 Tbs. organic unreﬁned extra virgin coconut oil

1 tsp. unsweetened shredded coconut

½ tsp. gluten-free, alcohol-free vanilla ﬂavor

1. Place 2 cups raspberries, mesquite powder, cacao powder, coconut oil, coconut butter, raisins, and maqui powder, if using, in food processor or blender, such as a Vitamix. (If using blender, chop raisins before adding.)

2. Pulse on high until smooth. Pour into bowls, and chill 10–15 minutes. 3. In small cup, mix together coconut milk and vanilla flavor, and spoon over each pudding dish. Top with remaining raspberries and shredded coconut, and serve. PER SERVING: 498 CAL; 11G PRO; 32G TOTAL FAT (27G SAT FAT); 51G CARB; 0MG CHOL; 37MG SOD; 22G FIBER; 20G SUGAR

* Reprinted from the Going Against the Grain Group, 2012, by Melissa Diane Smith

MORE ABOUT MAQUI Oxygen radical absorbance capacity (ORAC) analysis has shown that foods such as fruits—especially berries—vegetables, legumes, and certain spices, have high antioxidant properties and can have a positive impact in combating free radical damage. Free radicals aﬀect our cells as the body ages and can contribute to age-related degeneration and a host of other health problems, such as heart disease, diabetes, cancer, and gastrointestinal disorders. Recent studies have shown that the maqui berry contains the highest ORAC values ever found among fruits. Its antioxidant potency is almost double that of açaí, three times higher than pomegranate, more than four times higher than blueberries, and a whopping 100 times more than a glass of red wine. What makes maqui so mighty? It is packed with anthocyanins, antioxidants produced by plants for protection against the sun, irradiation, diseases, and biological enemies. Because maqui is exposed to cold weather and high amounts of sunshine in the mountainous terrain of Patagonia, this small berry contains extremely high levels of anthocyanins. Maqui berries are also loaded with polyphenols, a group of chemical substances found in plants that may also contain antioxidant characteristics.

Apart from protecting the body’s cells from oxidative stress, supporting healthy aging, and promoting a healthful response to inﬂammation, the maqui berry is an excellent source of iron, potassium, and vitamin C, all of which can contribute to overall wellness.

MAKE MAQUI PART OF YOUR HEATH REGIME Maqui berry is currently available as a dietary liquid supplement, a water-soluble energy powder drink, and in capsules. One liquid supplement, which is sold in 16-ounce bottles, contains ﬁltered water, maqui berry concentrate, maqui seed extract, elderberry concentrate, blackberry concentrate, and raspberry concentrate. Although you can consume this natural organic juice by itself (the recommended dosage is 1 tablespoon per day) or by adding water, there are many ways to incorporate it into your diet. Simply blend half an ounce of the liquid supplement into your favorite fruit smoothie or yogurt for a tasty tropical breakfast treat. Or whisk it with olive oil and balsamic vinegar to make a tangy vinaigrette that you can toss into a bed of fresh salad greens or splash over steamed vegetables.

October 2012

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Super Collagen+CTM is the perfect way to start checking off those boxes. It works from the inside out for antiaging beneďŹ ts, youthful skin, lustrous hair, stronger nails, and a healthier, happier you. *

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NATURAL GOURMET | BY NEIL ZEVNIK

turnip TEMPTATION THE TURNIP HAS LARGELY fallen into oblivion these days—especially in North America. But once upon a time, it was a valued root crop for much of the civilized world. The Greeks and Romans prized them highly: Pliny the Elder sang the praises of the turnip, opining that “its utility surpasses that of any other plant;” and Sappho classically referred to one of her paramours with the affectionate name “turnip.” Before the ubiquitous potato became popular, the turnip was a staple crop for numerous civilizations. Now, alas, it has been consigned to the margins of various ethnic cuisines. And that’s a shame, because not only are turnips quite delicious when properly prepared, they’re also packed with antioxidant and anti-inflammatory nutrients. The most vital thing to remember is: use those leaves! The more-familiar root is an excellent source of vitamin C and fiber, but it’s the leafy turnip greens that have the greatest health-amplifying impact. Turnips are actually members of the cruciferous family of vegetables, and their

This humble root vegetable boasts surprising health beneﬁts

crowning greenery has been proved to outshine all of their cousins—including broccoli, kale, and cauliflower—in providing cancer-preventing glucosinolates.

In addition to the standard antioxidant trio of vitamin C, vitamin E, and betacarotene, turnip greens also provide a broad range of phytonutrients that ramp

WHITHER RUTABAGA? When I was a kid, there was almost always a waxy, orange-shading-to-purple small bowling ball of a vegetable in the root basket in my Irish Mom’s pantry. She called it a turnip, and so, for many years, did I. But it was actually a rutabaga—thought to be a cross between a wild turnip and cabbage—and she used to combine it with mashed potatoes for a most toothsome Gaelic dish. Rutabagas are much harder to locate these days—and may be identiﬁed as a “Swede” (their nomenclature in much of the world outside North America) or “neep” (by the Scots)—but they are well worth the hunt. Sweeter and more tender than turnips, rutabagas are rich in beta-carotene and packed with vitamin A.

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up cellular protection. Plus, their concentrations of vitamin K, folate, and fiber-related nutrients help reduce inflammation and lower cholesterol, providing key cardiovascular benefits. So it’s time to add turnips and their greens to your arsenal of beneficial veggies. Your local health food store or farmers market will most likely provide you with the freshest and sweetest specimens to be found.

When shopping for turnips, remember that the roots should be smooth and unblemished, while the greens should be crisp and dark green. After you get your turnips home, make sure to cut off the greens and store them separately—the roots will keep for several weeks in the refrigerator, but the greens really should be used within a couple of days if you want to get the maximum nutritional benefit.

ASIAN-STYLE BRAISED BABY TURNIPS

SERVES 6

This simple-to-make, Asian-inspired dish makes a perfect paring with teriyaki ahi or chicken. 3 lbs. small white turnips with tops

½ tsp. minced fresh lemon grass

3 Tbs. white miso

1 tsp. toasted sesame oil

1¼ cups water

1 Tbs. chopped fresh cilantro leaves

2 Tbs. sake

1. Trim turnips, and cut in half. Discard stems, chop greens, and set aside. 2. Combine turnips, miso, water, sake, and lemon grass in medium saucepan. Bring to a boil. 3. Reduce heat, and simmer until just tender, 10–15 minutes. Add turnip greens, return to a boil, and cook uncovered until liquid is reduced to a glaze, about 5 minutes. 4. Transfer to serving dish, drizzle with sesame oil, and sprinkle with cilantro. PER SERVING: 110 CAL; 5G PRO; 2G TOTAL FAT (<1G SAT FAT); 22G CARB; 0MG CHOL; 576MG SOD; 9G FIBER; 11G SUGARS

RUTABAGA-POTATO MASH

SERVES 6

This hearty offering pairs beautifully with a nice slow-cooked pot roast on a wet, chilly day. 3 lbs. Yukon Gold potatoes (or other yellow-type potato) 2 lbs. rutabagas or turnips, peeled and cut into 2-inch pieces

1 _ 3

cup extra virgin olive oil

2 Tbs. organic butter 2 Tbs. horseradish 2 Tbs. snipped fresh chives

1. Cook potatoes in water to cover in large pot until soft, 25–30 minutes. Drain, return to heat, and dry about 1 minute, shaking pot. Transfer to large bowl. 2. Meanwhile, in another large pot, cook rutabagas in water to cover, 15–20 minutes, until tender. 3. Drain, return to heat, and dry about 1 minute, shaking pot. Transfer to bowl with potatoes. 4. Lightly mash potatoes and rutabagas with masher. Add olive oil and butter, and mash to desired consistency. 5. Stir in horseradish, chives, and salt and pepper to taste. PER SERVING: 356 CAL; 6G PRO; 16G TOTAL FAT (4G SAT FAT); 46G CARB; 10MG CHOL; 87MG SOD; 6G FIBER; 8G SUGARS

October 2012

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

GUMMY POWER SOURS

BODY CRUNCH WHEY PROTEIN CRUNCHIES

NO STONE

Gummy multivitamin & mineral for kids. With vitamin C for immune health.* No artificial colors or flavors.

A natural, delicious and ‘crunchy’ way to add protein to your favorite foods. Add to oatmeal, yogurt,, muffins, or even to soup. p. A rich source of BCAA’s, s, Glutamine & Calcium. Gluten Free

Kidney support formula.* Promotes kidney cleansing function.* 100% natural herbal supplement. Gluten Free

RESCUE REMEDY

BRASIL HENNA CREAM DARK BROWN

Fast, natural stress relief.* Blend of 5 flower essences. Helps restore a sense of calm and control.*

Hair coloring and hair treatment with organic extracts. No peroxide, ammonia or parabens. Hypoallergenic.

VANILLA & ORANGE SHOWER GEL & ALL OVER LOTION

ULTRA-RX JOINT CREAM

SUPER LYSINE+ COLD SORE TREATMENT

BIO-ACTIVE SILVER HYDROSOL

Clinically shown to cut healing time in half.* Soothes for immediate relief.* With lysine & 14 healing herbs & nutrients.

Safe low 10 ppm concentration that will outperform 500 ppm. Bolsters the immune system.* Crystal clear & virtually tasteless.

Precisely calibrated topical formula. Synergistically combines pure glucosamine, chondroitin and MSM. With a proprietary botanical/ nutrient-rich base for maximum benefits.

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Rich and moisturizing. Refreshing natural scent. Vegan & Gluten Free.

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SMOOTH FIBER 14â&#x201E;˘ Where to find all of the great products seen in this magazine:

Grit free liquid fiber supplement for digestive health.*

We Accept these Major Credit Cards:

www.akins.com

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

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Supplies 14 g fiber per serving from acacia and inulin. Orange cream flavor. Gluten Free.

8/30/12 11:39 AM