Akins Healthy Edge Sept 2012 by HFAI

$3 /3 free

September 2012

HEART SMARTS Stress Solutions

10 EASY WAYS TO GET MORE HEALTHY FATS

CALMING SUPPLEMENTS AND HERBS

clean cuisine

delicious gluten-free, egg-free dishe s p. 32

First Sight TOP NUTRIENTS FOR EYE HEALTH AKINS_HE_SEPT12_Cover_JS.indd 1

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Whole Leaf Teas Natural Skin Care This new facial care line includes products with 7 beautiful skin botanicals, including white tea, olive, aloe, argan, ﬂaxseed, blackberry, and acerola. Rice Bran Cleansing Milk is a creamy, non-foaming cleanser that cleans, nourishes, and soothes skin. Rice Bran Moisturizer is a moisture replenishing lotion with rice bran oil and vitamin E. Grape Seed Eye Cream is a targeted eye cream that refreshes tired eyes.

Vegan Super Protein Blend Try a new twist in your protein shake with this low-glycemic vegan protein blast. Made with sacha inchi seed, Brazil nut, and hemp seed, and sweetened with stevia.

Organic Dried Jak Fruit

For a unique taste of the tropics, try this delicious sweet and chewyy m 100% organic jak snack. Made from fruit. No sulﬁtes used or added.

White Bean Marinara A classic pasta fagioli sauce recipe that has been tweaked to ﬁt today’s vegan tastes and lifestyle. Made with Italian plum tomatoes, onions, garlic, basil and red pepper ﬂakes blended with white beans. Delicious over pasta or rice. Gluten free.

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Enjoy amazing flavor combinations from this boutique independent tea company. The Road to Hana White Tea is a blend of Pai Mu Tan white tea, mango, coconut, and hibiscus flowers. Peace, Love & Happy Tea is a jasmine scented green tea with chrysanthemum and jasmine flowers.

Sparkling Gourmet Weight Loss Drink This sparkling fruity beverage contains WellTrim IG African mango extract, which may help reduce body fat. Enhanced with chromium, gooseberry, and L-carnitine. Try all three ﬂavors: Apple Pomegranate, Superfruit, or Black Cherry Lemonade.

Natural and Whole Wheat Fig Bars Energy for life's great journeys. Enjoy these moist, chewy, & delicious ﬁg and fruit bars. Cholesterol free, dairy free, and kosher. Choose from a variety of ﬂavors,, including Peach Apricot Whole Wheat, Blueberry Whole Wheat, and Vanilla Raspberry.

Cranberry Raspberry You-T C N Naturally promotes urinary tract health with high p potency cranberry concentrate. Portable powder sstick packs that mix easily in water. Each stick pack delivers the potency of over 3 lbs. of p ccranberries, with just 15 calories per serving.

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Ragweed Season For many of us throughout the country, the end of summer doesn’t just mean it’s time for fall, it signals the start of ragweed season and bad allergies. Traditional herbs can oﬀer welcome relief by dealing with the underlying issues of inﬂammation and hyper-active immune response, as well as relieving common symptoms of allergies.

Restless Leg Relief An eﬀective homeopathic and herbal formula designed to give relief from symptoms commonly associated with restless leg syndrome. Helps reduce cramps and spasms, tingling, sprains, and strains.

Nutralize For relief of occasional heartburn. A fast-acting liquid formula that supports stomach acid balance. Safe, soothing and eﬀective formula with certiﬁed medical grade active manuka honey. Available in Ginger Peach or Maple Lemon. Gluten Free.

Nettle is a common herb used for allergies, offering an antihistamine action in the body. Turmeric is also helpful since it helps reduce inflammation in the body. Two Native American herbs that have long historical use related to lung function include yerba santa and ambrosia leaf. Ambrosia leaf is interesting since it is actually the leaf of the ragweed plant so many of us react to, but the leaf does not produce pollen. According to traditional Native American use, ambrosia leaf was used for pneumonia and colds, and poultices were used topically for hives and insect stings, suggesting an antihistamine effect. Ambrosia leaf may actually help inhibit the histamines caused by ragweed. Yerba santa is native to the American Southwest and has been traditionally used for pulmonary conditions such as asthma and hayfever. These are just a few of the many herbs that work to support healthy lungs and respiratory system. With these actions, you can get some relief and enjoy the outdoors in fall again.

Aller-Leve™ Alcohol Free Diabet-X Natural blood sugar support formula that enhances the body’s ability to both produce and remain sensitive to insulin, while also supporting a healthy inﬂammation response. With chromium, cinnamon, gymnema, and more.

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t Supports healthy sinuses & respiratory system.* t With nettle leaf, yerba santa, ambrosia herb, & more. t Fast-acting alcoholfree liquid extract.

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September 2012

FEATURES

18 Fat Chances 10 Easy Ways to Add Healthy Fats to Your Diet Thinking about cutting back on fat? Think again. The key to weight loss and good health isn’t eliminating fat from your diet—it’s making sure that you’re getting plenty of the right fats. Here’s how.

22 Stress Busters Relieve Your Tension Naturally If you’re constantly feeling rundown or overwhelmed, and your immune system is ﬂagging, you’re probably suﬀering from too much stress. Find out by taking our simple quiz, then discover the nutrients and herbs that can help.

DEPARTMENTS

NEWS FLASH 6

IMMUNITY 16

NATURAL BEAUTY 28

The Latest Research: basic nutrients for energy, top organic buys, and more.

Changing Seasons Naturally: Practical ways to fight off allergies, colds, and flu.

Lip Service: Autumn and winter are famous for producing dry, chapped lips. And chemical lip balms can be as harsh as the weather. But these natural products can keep lips healthy all year long.

SUPPLEMENT ADVISOR 10

KIDS’ HEALTH 17

Turmeric and Curcumin: Spice up your diet with these potent healers.

Promoting Healthy Concentration: Key nutrients for school success.

HEALING EDGE 12

SMART THINKING 26

Looking Good: The best vitamins and herbs for eye health.

Nutrition for the Brain: Natural strategies for staying sharp as you age.

GO GLUTEN FREE 32 Surprising Egg Substitutes: Whether you’re sensitive to eggs or just want to cut back, check out these natural replacements.

EXPERT’S CORNER 14

HEART HEALTH 27

NATURAL GOURMET 36

Positive Charge: Put the pep back in your step with these tips from Ashley Koﬀ, RD, coauthor of Mom Energy.

3 Keys for Cholesterol Control: A sensible diet, exercise, and supplement regimen to reduce your risk of heart disease.

Bran Management: How to decipher the label jargon and make sure you’re getting the full beneﬁts of whole grains.

September 2012

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LET TER FROM THE EDITOR

Happy Birthday!

Editorial Director Nicole Brechka Art Director Judith Nesnadny

Okay, it’s not really a birthday, but 20 years ago this month, the Organic Trade Association (ota.com) first named September “Organic Harvest Month.” And, boy, has a lot changed since then. In fact, in 1992, there wasn’t even a legal definition of what “organic” means in the United States. Proponents had won a big victory in 1990, when Congress passed the Organic Foods Production Act that required the USDA to develop a set of organic standards. But those regulations didn’t take final effect until 2002. Since then, organic sales have skyrocketed, up from about $1 billion in 1990 to more than $30 billion in 2011, according to the OTA. The association’s latest survey found that 78 percent of Americans buy at least some organics, a number that keeps rising as concerns over genetically modified foods and agricultural chemicals drive more and more people to go organic. And for good reason. Not only are organic foods better for the environment, they’re likely better for you, too—so says a recent study published in the Journal of Agriculture and Food Chemistry that found that organic tomatoes contain more antioxidants than their conventional cousins. Plus, they just plain taste better. So take some time this September to sample all that Organic Harvest Month has to offer. You’ll be glad you did. 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. 8. 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.

September 2012

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SOOTHING, MOISTURIZING, GENTLE. MANUFACTURER’S COUPON EXPIRATION DATE 9/30/2012

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1 XLEAR® NASAL SPRAY (1.5 OZ or larger)

CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if RETAILER: Xlear, Inc. will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to: Xlear, Mandlik & Rhodes, PO Box 490 Dept #1112, Tecate, CA 91980 Cash value: 1/100¢.

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Learn more about XLEAR & XYLITOL & www.xlear.com

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NEWSflash ENERGY

BASIC NUTRIENTS FOR ...

B Y VERA TWEED

aﬀeine is a common pick-me-up. But the following nutrients work at a more basic level to help your body generate a steady stream of energy.

B COMPLEX Found in multivitamins and B-complex supplements, the B vitamins are necessary for converting food into energy. Take: A B complex or multivitamin that contains 25–100 mg of the main B vitamins.

VITAMIN B12 Extra B12 is recommended for anyone with digestive problems and people who are middle-aged or older, as the body’s ability to absorb this vitamin declines with age. Because B12 is found only in animal foods, vegans and vegetarians may also need to take supplements. A B12 deﬁciency can cause low physical and mental energy, among other symptoms. Take: 1,000–2,000 mcg of methylcobalamin per day.

RIBOSE An ingredient in some energy drinks and bars, ribose (also called D-ribose) is also available as a powder and in pills. Studies show that it enhances energy in both healthy and sick people, including athletes, as well as those with chronic fatigue, ﬁbromyalgia, and heart failure. Take: 2–5 grams one to three times daily.

CoQ10 An essential nutrient found in organ meats, CoQ10, or Coenzyme Q10, is required by our mitochondria, the energy-generating “furnaces” in all cells. Our natural CoQ10 levels begin to decline in our 30s, and are further depleted by cholesterol-lowering statin drugs and birth control pills. Lack of CoQ10 can impair heart and brain function, as well as reducing overall energy levels. Take: 50 mg daily for healthy people, and 100–200 mg or more for anyone with diabetes or other risk factors for heart disease. Look for Ubiquinol, a form of CoQ10 that has been shown to have superior absorption rates.

NADH A special form of vitamin B3, NADH (nicotinamide adenine dinucleotide) is used by every cell in the body to produce energy. As a bonus, it may even help counteract jet lag. Take: 2.5–10 mg on an empty stomach. In addition to being available as individual supplements, these nutrients are found in many energy formulas, which may also contain herbs such as ginseng or rhodiola, as well as greens and grasses.

Top Energy Formulas

Here are three energizing products that contain nutrients mentioned in this article:

* * *

NOW Foods NADH 10 mg (with ribose) SuperiorSource Balance B Complex Instant Dissolve Tablets Reserveage Organics Active Ubiquinol CoQ10 (with resveratrol)

September 2012

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* 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.

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NEWSflash taking birth control pills? Supplementing with 150 mg of vitamin C and 200 IU of vitamin E can help protect women who take the pill against heart disease, according to a study in the journal Contraception. Birth control pills increase the body’s levels of free radicals, harmful by-products that contribute to heart disease and accelerate aging.

TOP ORGANIC BUYS The latest analysis of government food tests for pesticide residues—performed by the non-profit Environmental Working Group—found that these fruits and vegetables have the highest pesticide loads, and thus are the most important to buy organic:

1 Apples 2 Celery 3 Sweet bell peppers 4 Peaches 5 Strawberries 6 Nectarines (imported) 7 Grapes (imported) 8 Spinach 9 Lettuce 10 Cucumbers 11 Blueberries (domestic) 12 Potatoes

Quick Facts About Organic

Runners Up: • Green beans • Kale and collard greens For a complete list, ranking 45 fruits and veggies, visit ewg.org.

In 1992, the Organic Trade Association (ota.com) started National Organic Harvest Month in September to promote organic food and agriculture. Today, many organizations celebrate all things organic during September. Just how big has it become? Here are some facts from the Organic Consumers Association (organicconsumers.org): There are more than 10,000 organic farms in the United States. Organic food sales have grown 20–25 percent annually for the past seven years. There are more than 1,000 Community Supported Agriculture Programs (CSAs) in the United States—10 years ago there were zero. To learn more about CSAs, visit localharvest.org.

* *

NON-GMO NEWS

are we playing ‘genetic roulette’?

f you’ve ever wondered why the incidence of a whole series of chronic illnesses has increased over the past 20 years—or why today’s kids seem to suffer from more allergies, inflammatory diseases, or gastrointestinal problems that their parents and grandparents did— be sure to catch Genetic Roulette: Gambling with Our Lives, a groundbreaking new documentary that details a drastic yet largely unknown change that has occurred in our food: the introduction and pervasive spread of genetically engineered foods (also known as genetically modified organisms or GMOs). This new film ties the increase in a variety of diseases and disorders to untested, unlabeled genetically engineered foods, which are artificially created in a laboratory and would never occur in nature. Through interviews with physicians, veterinarians, farmers, scientists, and consumers, director and producer Jeff rey Smith presents his case that these newfangled foods are profitable for the companies that make them, but are leading contributors to our deteriorating health, as well as that of our animals, our crops, and our soil. The film also presents solutions to the problem and steps each of us can take to change the situation and protect ourselves. Produced by the non-profit Institute for Responsible Technology, Genetic Roulette will be screened by non-GMO activist groups across the country. It’s also available as a pay-perview movie online and on DVD. For more information, visit geneticroulette.com or responsibletechnology.org. —Melissa Diane Smith

September 2012

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THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE. FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT WWW.SOLGAR.COM OR CALL 1.800.645.2246 *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. 1. This statement is based on two human studies of 5-LOXIN Advanced TM using subjective measures in which participants rate their joint health. In these studies, after 7 days, improvement continued to be seen, including in biomarker analysis.

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SUPPLEMENT ADVISOR | BY CHRIS KILHAM

TURMERIC and CURCUMIN Among the estimated 50,000 plants used as medicines around the world, a few enjoy superstar status for their broad healing beneﬁts—one of these is the herb turmeric. NATIVE TO SOUTHERN ASIA, turmeric enjoys a long history of use for the treatment of arthritis, rheumatism, allergies, sinusitis, asthma, pain, coughs, and liver disorders. Research shows that curcumin, a compound found in turmeric root, possesses significant healing properties and is chiefly responsible for the herb’s overall prowess. Here is an overview of some of the research done on turmeric and curcumin and their health benefits: Arthritis and other types of pain. One Indian double-blind clinical trial involving patients with rheumatoid arthritis found that oral doses of curcumin resulted in significant improvement of morning stiffness, walking time, joint swelling, pain, and discomfort. Studies conducted at the Central Drug Research Institute in Lucknow, India, found that curcumin is an effective, nonsteroidal anti-inflammatory, though it must be consumed in larger quantities than other anti-inflammatory drugs. Anecdotally, curcumin supplements are used and recommended by holistic practitioners for all types of inflammation and pain—from foot and back pain to menstrual and muscle pain. Respiratory relief. Curcumin appears to offer pulmonary benefits as well. Patients

CURCUMIN, AT A GLANCE What researchers know about curcumin: • It is high in antioxidants. • It is a natural anti-inﬂammatory. • It has antimicrobial properties. • It has been shown to protect the liver and heart. • It is extremely helpful for people with arthritis.

with respiratory diseases who were treated with curcumin experienced varying degrees of relief from coughing, excessive sputum, and labored breathing. Some natural cold and flu formulas also include curcumin to help ease coughs from viral and bacterial infections. Liver health. In rat studies, curcumin decreased liver cholesterol, increased fecal excretion of cholesterol, and lowered serum cholesterol. Rats fed curcumin had one-half to one-third the serum and liver cholesterol levels of rats not fed curcumin. Brain and mood benefits. Studies suggest that curcumin may also offer cognitiveenhancing benefits. And research on turmeric has shown that the spice helps deter Alzheimer’s disease. In fact, there is a lower incidence of Alzheimer’s in India, where turmeric is consumed as a regular part of the diet, than in the Untied States. Cancer. Although more research is needed, curcumin may be an anticancer agent. For example, in animal studies, curcumin inhibited the growth of ovarian cancer cells. Topical benefits. Researchers have found that applications of curcumin ointment on cancerous lesions reduced itching and pain in 90 percent of cases. Other studies showed that curcumin accelerates the healing of both infected and uninfected wounds.

Find a High-Quality Supplement Curcumin isn’t well absorbed, so it needs to be consumed in large quantities or taken in a superior extracted form. Some turmeric extracts add black pepper extracts to increase absorption. In studies, one curcumin extract, BCM-95, demonstrated up to seven times

better absorption than other turmeric extracts. Curamin, a product sold by EuroPharma, contains BCM-95. Whole turmeric root and concentrated curcumin demonstrate great safety, even at very high doses.

EUROPHARMA CURAMIN contains a proprietary combination of curcumin, boswellia, nattokinase, and other all-natural ingredients to lower inﬂammation and ease pain.

PARAGON PLUS INFLALEVE boosts healthy joint function and promotes the body’s healthy inﬂammation response with ingredients such as Curcumin C3 complex, boswellia, quercetin, and bromelain.

PARAGON PLUS OPTIEXTRACT TURMERIC contains curcuminoids to neutralize free radicals, thus enhancing joint, brain, and cardiovascular health; contains an extract of black pepper fruit (Bioperine) to enhance absorption.

September 2012

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HEALING EDGE | BY KIM ERICKSON

LOOKING good Maximize your eye health and vision with these nutritional strategies HAVE YOU NOTICED that your eyesight isn’t as sharp as it once was? It’s no secret that aging takes its toll on sight. Over the years the surface of the cornea flattens, admitting less light into the eye. The thickness of the macula—the part of the retina used for reading and seeing fine detail—also becomes thinner. Free radicals generated by sunlight, environmental toxins, nutritional deficiencies, and even normal body functions cause many of these changes. Fortunately, you can take steps today to help protect your vision tomorrow. You probably already know that beta-carotene is essential for protecting the retina and guarding against night blindness. But before you start mega-dosing on carrots, know this: Beta-carotene isn’t a lone ranger. There are a number of other nutrients that play a role in eye health. Lutein and zeaxanthin are naturally present in the retina, where they act like “sunglasses” that screen out harmful ultraviolet rays. Plus, they provide protection from free-radical damage by acting as antioxidants. Both of these carotenoids also increase the retina’s macular pigment density. This in turn helps protect it from degeneration and tearing. During the Age-Related Eye Disease Study, researchers found that a daily dose of lutein—about what you would get by eating roughly one-fourth cup of cooked spinach—lowered the odds of macular degeneration by 35 percent. And because lutein filters out UV rays, another study found that cataract risk also dropped by 45 percent in those who consumed lutein five or more times per week. Bilberry is called the “vision herb” because it improves night vision and helps prevent glaucoma, cataracts, and computer-vision fatigue. Its potent antioxidant compounds also strengthen retinal capillaries and can prevent or treat early-stage macular degeneration. New evidence shows that the anthocyanidins in bilberry protect retinal ganglion cells— a type of neuron in the retina—from damage. Ginkgo biloba has become an adjunct in the treatment of age-related eye problems because it fights free-radical damage in the retina and improves blood flow in the optic nerve. In one six-month study, people who took a standardized ginkgo extract twice daily significantly improved their long-distance vision. Omega-3 Fatty Acids are thought to improve vision because docosahexaenoic acid (DHA) is naturally concentrated in the retina. In a survey of 3,600 people with varying stages of age-related macular degeneration (ARMD), Harvard researchers discovered that those who ate fish more than twice a week had a 50 percent lower risk of sight loss than those who ate none. Of course, simply popping a supplement won’t give you total protection. To help guard against retina-damaging sunlight, choose UV-blocking sunglasses and pair them with a broadbrimmed hat. It’s also wise to avoid exposure to tobacco smoke. Preliminary studies show an increase in sight-robbing diseases in those who spend time in a smoky environment. Finally, minimize eye strain when reading or working on your computer by taking frequent breaks to rest your eyes.

SIBU BEAUTY SEA BUCKTHORN AGE DEFYING EYE CREAM contains highly emollient botanicals, including the primary ingredient, sea buckthorn, which is naturally rich in antioxidants and fatty acids, to soothe, moisturize, and repair skin around the delicate eye area.

AKIN’S & CHAMBERLIN’S OPTI-EYES is a synergistic formula that combines lutein, bilberry, and blueberry concentrates to protect eyes from damage, support healthy vision, and protect against macular degeneration.

HERE’S LOOKING AT YOU While many eye conditions can be quite serious, some everyday problems like irritation, infection, or even puffy eyes can be uncomfortable and unsightly. Here are some tips to keep you cleareyed and looking good: Dry Eyes: Preliminary studies suggest that taking 2,000 mg of sea buckthorn each day encourages tear production. Infection: Got conjunctivitis (aka pink eye)? Try using an eyewash containing goldenseal. Goldenseal contains berberine, an antibacterial constituent that has been clinically studied for eye infections. Irritation and Eye Strain: Instead of relying on conventional over-the-counter eyedrops that simply constrict blood vessels, try a soothing herbal formula that contains eyebright. Puffy Eyes: Caused by fluid retention, stress, allergies, and even hormones, puffy eyes can be deflated by limiting the salt in your diet and increasing your H2O intake. Creams containing pycnogenol, green tea extract, and sea buckthorn oil can also help soothe and prevent puffy eyes.

DERMA E PYCNOGENOL EYE GEL WITH GREEN TEA EXTRACT soothes tired, puﬀy eyes and reduces the appearance of ﬁne lines with a combination of super-antioxidants pycnogenol and green tea.

September 2012

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EXPERT’S CORNER | BY VERA TWEED

positive CHARGE Put the bounce back in your step with these energy-boosting tips

Q: How does energy work? A: Imagine an assembly line inside our bodies. When food comes in, it’s broken down into various components, and as they travel along the line, there’s input from different “workers,” changing the structure of the components into usable forms. An example of this input would be the enzymes that help us break down and assimilate food. These start to work in our mouths as we chew, and the rest of the assembly line gets the message that food is present, so that it can mobilize its forces. Working as it should, that process efficiently converts food into energy. Unfortunately, it can sometimes malfunction.

Q: What causes problems? A: Our internal assembly line is designed to deal with foods as they are found in nature: an apple, for example, rather than an apple-flavored candy with corn syrup, hydrogenated oils, and other man-made ingredients. Here’s how things go wrong: Let’s say apple components fit into square holes but apple-flavored candy components are oval. Those ovals may be able to squeeze into the square, but they’re never going to fit perfectly and there will be spaces and leftover pieces that cause problems. For a while, the body will try to work with these “abnormal” foods, but over time, the assembly line blows up, just like employees who reach a breaking point. People often tell me that they can’t eat 14

unhealthy foods the way that they used to. Their bodies are saying, “25 years of this? Please stop, I can’t take it any longer.”

Q: How do we go about ﬁxing our assembly line? A: Eat foods that are as close as possible to their natural form; quinoa instead of quinoa flour, for example. And treat your body like a race car, which makes frequent pit stops for small amounts of fuel rather than carrying around a full tank. If we overfill our body, the excess is stored as fat, and when we need more energy, our body sends out hunger signals rather than dipping into fat stores. To avoid this, try to eat a small amount of food roughly every three hours, using these portions: • Carbohydrates: A fist-sized serving • Animal protein: A palm-sized (without the fingers) and thickness serving • Oil or seeds: 1 tablespoon • Non-starchy vegetables: As much as you want Note that some foods fall into more than one category. (For details, visit ashleykoffrd.com.) Two other things are also vital for restoring energy: First, learn to relax, because constant stress keeps the assembly line working 24/7, which is exhausting. And second, try to be as active as possible throughout the day.

Q: What’s your favorite way to unwind? A: My favorite way to relax is to laugh. Q: What dietary supplements are essential to your daily regimen? A: Magnesium and a probiotic are the foundation. Q:What is your favorite food? A: Broccoli. Q: Do you have a guilty pleasure food? A: A very high-cacao dark chocolate.

Q&A

ASHLEY KOFF, RD, celebrity dietitian, lecturer, and coauthor of Mom Energy: A Simple Plan to Live Fully Charged, says energy imbalances manifest in many ways, from the obvious—feeling tired—to diabetes, high cholesterol, heart disease, digestive complaints such as irritable bowel syndrome, and other conditions. Here, she offers simple, effective ways to restore energy balance.

Q: What motivates and inspires you to do what you do? A: I am insanely curious and I love to see people empowered through education.

Q: What supplements can help? A: There are three key supplements that are really important for energy balance: • Magnesium is Mother Nature’s muscle relaxer, and it turns off the assembly line, allowing it to rest. If you take calcium, I recommend a 1:1 ratio of calcium to magnesium. Or, take a magnesium citrate or glycinate supplement, one serving, as a liquid, powder, or pill. • Probiotics—the good bacteria in our digestive system—are key for energy

because they help our bodies process nutrients properly. Look for a combination of Lactobacillus and Bifidobacterium, and if you have digestive issues, Bifido infantis. • B vitamins, from a multivitamin or Bcomplex supplement, help us assimilate carbohydrates. They’re good for the heart and extremely important for managing the body’s energy. I take them at lunch to counteract mid-afternoon energy slumps, but not in the evening, because that’s the wrong time to boost energy.

September 2012

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Changing Seasons Naturally MOST PEOPLE ENJOY CHANGING SEASONS and anticipate the highlights each season brings: the cooler weather and changing leaves of fall, the cold of winter with the possibility of snow, the color of spring, and the lazy days of summer. However, the change of seasons has a downside for many: in the spring, summer, and fall, allergies can flare up, and in fall and winter we have cold and flu season. How can we stay healthy and prepare for these transitions? One way is to be proactive and start early to build a strong immune system. Our body runs on the nutrients we give it, so feed it well for optimal health. Choose foods that are less processed and more natural. Avoid excessive sugar. In addition, we need to understand that even the best diets may not meet all our needs for a strong immune system. Make sure you and your children include a high-quality multivitamin with minerals in your daily routine to ensure you are not missing any nutrients you may not get in your diet. Beyond your multivitamin, other key nutrients you may want to add for immunity are:

BY SALLY KARLOVITZ, CN

shown that it may provide protection against the common cold and influenza. It has also been shown to help shorten the duration of flu symptoms. COMBINATION FORMULAS – Many good formulas exist that include herbs and nutrients known to support immunity. These may include echinacea for immune support, and/or ginger for warming and anti-inflammatory support. And keep support formulas, such as herbal throat sprays or lozenges, on hand to soothe the throat during these transitional times.

VITAMIN C – Vitamin C is a nutrient that your body requires more of when you are under stress. Allergies and exposure to microbes (viruses and bacteria) are major stressors on the body, so it is a good idea to increase this nutrient during seasonal changes. ELDERBERRY – Elderberries contain highlevels of antioxidants that protect our cells and strengthen the immune system. Studies have

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September 2012

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Q&A Q:

Why is whey protein so popular? Is there something that makes it special?

Protein, regardless of source, helps a person think and see, repairs muscle and bone tissue, helps to fight infection and heal wounds, and can be used by the body as a source of energy. Some of the benefits of whey protein in particular are that it is easy to digest and contains natural immune supportive components.

So who can benefit from whey protein? Body-Builders: Whey is naturally high in branched-chain amino acids, which make up 1/3 of muscle protein and play an important role in muscular function as well as recovery. Dieters: Whey protein has a low glycemic index, making it great for a person trying to control weight. Those Recovering from Illness or Surgery: Whey protein is easy to digest and is naturally rich in immunoglobulins and lactoferrin, which are important for immune system function.

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Kids’ Health: Promoting Healthy Concentration BY MARY ANN O’DELL, MS, RD

AS YOUR KIDS go back to school, start them off right with a healthy diet and essential nutrients to support brain function, focus, and concentration.

A HEALTHY FOUNDATION: Diet is the key to optimum health and good focus in children. Here are some tips to get you started: • Never skip breakfast. Especially during the school year, breakfast is the most important meal of the day. A good breakfast should include protein, such as yogurt or eggs, and complex carbohydrates, such as whole grain toast or cereal. • Small Meals. Encourage eating several smaller meals and snacks throughout the day. Include protein and complex carbohydrates, which will help keep blood sugar stable and help regulate energy.

and preservatives, which may make symptoms worse in some children.

ADD NUTRIENTS: All kids should take a highpotency multivitamin every day to ensure they get the essential nutrients needed for growth and development. Look for natural supplements without the artificial colors, flavors, or sweeteners that you’ll find in a lot of well-known children’s cartoon vitamins—these artificial ingredients may make symptoms worse in some children. One essential ingredient for brain health is omega-3 DHA. DHA is highly concentrated in the brain and appears to be particularly important for brain development and brain and behavioral function.

• Be an avid label reader. Start eliminating foods with artificial colors, artificial flavors,

TRY HERBAL SUPPORT: Ginkgo and gotu kola are well-known herbs that support blood flow to the brain, which helps increase oxygen in the brain. Adaptogen herbs such as rhodiola can help normalize the stress response, while lobelia may help reduce anxiety and support focus.

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The Healthy Edge

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FAT CHANCES 10 SURPRISING AND EASY WAYS TO GET MORE HEALTHY FATS IN YOUR DIET BY JONNY BOWDEN, PHD, CNS

It’s pretty common for people to ask, “How do I cut the fat from my diet?” It’s far less usual to ask, “How do I get more good fat into my diet?” Nonetheless, the latter question is the smarter one.

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There are more misconceptions running around about “good” fat and “bad” fat than you can imagine. Expert opinions seem to be constantly in ﬂux: First eggs were bad, then they were good. First butter was terrible, now margarine is. In short, how much fat we should eat—and which kinds—is the subject of constant debate. But understanding the key role that fats play in our health is an important part of proper nutrition.

FAT FACTS Fat comes in three basic categories— saturated, polyunsaturated, and monounsaturated. There’s also a fourth kind of fat known as trans-fat, which is rarely found in nature, but abundant in processed foods. Conventional wisdom tells us to dump all saturated and trans-fats and load up on vegetable oils, omega-3s, and olive oil. However, even though saturated fat has a terrible reputation, it’s not nearly

as bad as everyone thinks. It’s actually kind of neutral. A paper in the American Journal of Clinical Nutrition recently questioned the demonization of saturated fat, and in 2010, a major meta-analysis published in the same journal showed that saturated fat consumption had exactly zero correlation with either coronary heart disease, stroke, or healthy cell membranes. While no one is saying you should eat lard out of the jar, the most recent evidence does indicate that we’ve probably been a little too overzealous in removing every bit of saturated fat from our diets. The real trick is to consume healthy saturated fat from natural, whole-food sources such as eggs and coconut. On the other hand, the conventional wisdom is right on trans-fats—at least the man-made kind. They should be banned from your diet, period. They’re found in virtually all packaged foods, cakes, crackers, and most margarines. If you see the words “hydrogenated” or “partially hydrogenated” in the ingredients, you’re looking at a product that contains trans-fats, even if— thanks to a complicated legal loophole—the label says “zero trans-fats.” The exception to the zero tolerance rule for trans-fats is conjugated linoleic acid (CLA). CLA is made naturally in the bodies of grass-fed cows, and it actually has anticancer and antiobesity activity. Conventional wisdom is also right about monounsaturated fats (also known as omega-9s) and omega-3 fats. The best-known source of monounsaturated fat is olive oil, but it’s also found in nuts and avocados. There are three distinct omega-3 fats, two of which (EPA and DHA) are found primarily in cold-water ﬁ sh such as wild salmon, while the third kind (ALA) is found in plant sources such as ﬂax, hemp, and chia seeds.

why. Vegetable oils such as corn, safflower, and canola are loaded with omega-6s. These oils are used in virtually every processed and packaged food on the shelves. During the saturated fat purge, restaurants switched from lard to “healthier” vegetable oils, and they now use these oils almost exclusively for cooking. And this really is a problem. You see, omega-3s are the “parent” molecule for anti-inflammatory hormones in the body called prostaglandin series 1 and series 3. Omega-6s on the other hand, are the parent molecules for inflammatory hormones called prostaglandin series 2. You actually need a balance of both types for optimal health. The best ratio of omega-6 to omega-3 consumption is 1:1 or thereabouts. The typical western diet, however, has a ratio of about 20:1. That means we're “over funding” our body’s inflammation army and “under funding” its anti-inflammatory one. So while it’s great to get more omega-3s in your diet, to get the full benefit, you'll also need to cut back on omega-6s. The goal should be to move your diet as close to the ideal ratio of 1:1 as possible. Remember: It’s not that omega-6s are bad, it’s that we consume too many of them. So watch your intake of the usual suspects such as corn oil, safflower oil, canola oil, and soybean oil, and follow the 10 recommendations below to get more good fats.

Eat sardines. This “health

food in a can” is easy to find, portable, and goes well with so many things. Just empty a can over a green salad and you’ve got a superb high-protein meal. One 3-oz. can contains 840 mg of combined EPA and DHA.

Get tuna in olive oil, not water. While many people

DIET DIRECTIONS

Where the conventional advice goes wrong is in the constant admonition to consume more vegetable oils, and here’s

buy tuna in water to avoid the fat (and extra calories), avoiding the fat means losing out on some omega-3s.

The Healthy Edge

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FAT CHANCES CONT. So it's better to get your tuna packed in olive oil. Yes, you will be consuming a few more calories, but olive oil tastes better, preserves more omega-3s, and gives you some heart-healthy monounsaturated fat to boot.

Take fish oil supplements. With all of the choices available, there’s no reason to avoid fish oil. Omega oils come in purified capsules and liquids (so there’s no worry of contaminants such as mercury) and offer high absorbability. They come in a variety of delicious flavors, and in fish oil, algae, and flaxseed oil versions—the latter two being ideal for vegetarians.

Use extra virgin olive oil only.

There are two great things about olive oil: the monounsaturated fat and the olive phenols. Phenols are plant compounds that have extraordinary health benefits. Unfortunately, these compounds can easily be destroyed during processing. Extra virgin olive oil, however, is pressed without the use of harsh chemicals or high heat, so the phenols are preserved.

Use real butter on your veggies.

Despite what you may have heard, butter is anything but a “bad” fat. Most of the fat found in butter is actually monounsaturated—also found in olive oil and nuts—and even the part that is saturated is no big deal. Try to find organic butter so you don’t have to worry about residues from the antibiotics, steroids, and hormones found in factory-farmed cows. One great way to use it: Make a huge plate of steamed or stir-fried veggies and flavor them with melted butter and your favorite seasonings.

Stop using non-fat yogurt. In fact,

stop using non-fat anything. The non-fat versions are invariably loaded with sugar, so all you’re doing is eliminating a

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macronutrient that helps keep you full and satiated. Sure you save a few calories, but it would be much better to save them by cutting out sugar and desserts! Enjoy full-fat or low-fat versions of foods such as yogurt and milk. New research actually shows that dairy fat has excellent health benefits, including improved fertility among women.

Eat the whole egg. Egg-white omelets are so 1980s—not to mention completely unnecessary. The yolk of the egg contains great fat, plus important nutrients such as choline (for the brain) and lutein and zeaxanthin (for the eyes). What’s more, the whole carotenoid family (beta-carotene) is better absorbed with fat, which is why adding hard-boiled eggs to a spinach salad makes sense. And bodybuilders know that whole raw eggs are a tremendous source of protein.

Try Coconut oil. This superfood

used to be out of favor for its saturated fat content, but now even mainstream experts such as Dr. Oz endorse it. Coconut

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Lifeseasons Daily Omega Complex This unique formula promotes healthy hair, skin, & nails with its blend of Omega-3 and Omega-7 oils from fish, krill, and seabuckthorn.

oil contains fatty acids that are both antiviral and antimicrobial, making it great for the immune system. The fats in coconut oil are known as medium-chain triglycerides (MCTs), which tend to be burned for energy, as opposed to being stored around your hips. Coconut oil is also one of the best oils for stir-frying, or try mixing it with butter or olive oil for scrambled eggs. You can also add a spoonful to a smoothie—just be aware that it adds an extra 100 calories.

Snack on Avocados.

Cut an avocado in half and have it for a light snack or mini-meal. It’s not as high in calories as you might think—about 200 calories for a whole avocado—and it contains not only monounsaturated fat, but a decent helping of fiber as well.

Sprinkle flaxmeal on everything. Ground

flaxseed is an ideal way to get more omegas. Just sprinkle some on cooked veggies or a tossed salad, or add to any smoothie. What could be easier?

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Your skin is a reflection of your inner health. Dry, aged skin is often a symptom of essential fatty acid (EFA) deficiency, and creams and moisturizers do nothing more than mask the problem. Udo’s Oil establishes a foundation for beautiful skin by providing Omega-3 and Omega-6 EFAs your body needs. This proprietary blend of flax and other seed oils provides the correct 2:1 ratio of EFAs, maximizing skin benefits and promoting cellular beauty.* “Living on the run can take a toll on my skin, but I rely on Udo’s Oil to help me maintain my title as the ‘Fairest in the Land’. It provides my skin with moisture that no lotion or cream ever could.” - S. White, Enchanted Forest 888-436-6697 888 436 6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

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STRESS STRE TRE B Y SHERRY TORKOS, BSC, PHM

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Running on empty? Feeling overwhelmed? Having trouble shaking oﬀ colds and ﬂu? You’re probably under too much stress.

tress has numerous effects on both physical and mental health. According to the American Psychological Association, 75–90 percent of all physician office visits are for stress-related complaints. And stress is linked to the six leading causes of death— heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. Following is a brief look at how stress impacts our health.

Supplements for Stress The proper supplements can offer significant benefits for dealing with stress. They include: OMEGA-3 FATTY ACIDS

The brain and nervous system need omega-3s for optimal function. They influence how cells communicate and support neurotrans-

mitter function. Fish is the preferred source because it contains high levels of the biologically active fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s also reduce risk of coronary heart disease, one of the more severe conditions related to stress. Dosage: 500–3,000 mg daily of omega-3 fats from fish oil.

Accelerated Aging We’ve all seen people who go through stressful life events and seem to age right before our eyes, but it was only recently that scientists proved stress can accelerate the aging process by damaging DNA. Elizabeth Blackburn, PhD, and Elissa Epel, PhD, of the University of California, San Francisco, studied 39 women, ages 20–50, who experienced intense stress because they were caring for a child suffering from a serious illness. They compared them to 19 women in the same age group whose children were healthy. Specifically, the researchers examined part of the DNA that controls cell aging, called a telomere. “The telomere protects the DNA from damage,” says Blackburn. “They naturally get thinner as we age, and the thinner they get, the thinner the protection.” When telomeres fray away, the cell dies. That’s why we lose eyesight, hearing, and so forth as we get older. Blackburn and Epel demonstrated that the telomeres in women caring for a sick child showed the equivalent of 10 years of premature aging compared to the control group. The stressed women also had higher levels of “oxidative stress,” which occurs when free radicals damage DNA. Also in this study, researchers found that the greater a woman’s perception of her stress, the worse she scored. Mothers who coped well under stress didn’t suffer as much damage to their telomeres. This research points to the importance of having a healthy and positive attitude.

For some of us, stress becomes a chronic problem that goes unrecognized. To check your stress level, take a few minutes to complete the following test. (Mark each box that applies then total number of boxes marked.) SIGNATURE FIGHT THEand EFFECTS OFthe STRESS WITH BARLEAN’S FISH OIL CAPSULES, WHICH ARE A CONVENIENT WAY TO GET ULTRA PURE, HIGH-QUALITY FISH OILS IN CAPSULE FORM. TWO SOFTGELS PROVIDE DHA, EPA, AND OTHER OMEGA-3 FATS.

Do you frequently:

REDUCE STRESS, ANXIETY, AND TENSION WITH DOCTOR’S BEST Neglect your diet? to other people to make things SUNTHEANINE L-THEANINE. ONE CAPSULELook DAILY PROVIDES THE PATENTED FORM OF L-THEANINE FOR OPTIMAL Have few supportive relationships? happen?RESULTS. Try to do everything yourself? Think there is only one right way to HIMALAYA HERBAL HEALTHCARE STRESSCARE NOT ONLY HELPS Get too little rest? do STRESS, something? YOUR BODY MORE EFFICIENTLY DEAL WITH BUT IT ALSO BOOST ENERGY AND SUPPORT ADRENAL Blow HELPS up easily? Have difficulty HEALTH. making decisions? ASHWAGHANDA AND A BLEND OF OTHER HERBS ARE Ignore stress symptoms? Complain youUSED. are disorganized? Seek unrealistic goals? Fail to build relaxation time into your day? Put things off until later? Spend a lot of time complaining about COUNTRY LIFE STRESS SHIELD IS A GLUTEN-FREE Fail to see the humor in situations the past? FORMULA THAT COVERS ALL THE BASES WHEN IT COMES TO COMBATING that others fi nd funny? Avoid people ideas are different STRESS. ASHWAGANDHA, GINSENG, B VITAMINS, AND whose OTHER Use sleeping ANTI-STRESS pills and tranquilizers your own? IMPORTANT NUTRIENTS AREfrom INCLUDED. without a doctor’s approval? Fail to get a break from noise and Act rude? crowds? SOURCE NATURALS WELLNESS FIZZ WITH ASTRAGALUS AND Gossip?IMMUNE HERBS IS A MUST FOR COLD Keep everything inside? OTHER AND FLU SEASON. KEEP HAND BOLSTER YOUR IMMUNE SYSTEM HELP MakeON a “big deal”TO of everything? Race throughAND the day? SHORTEN OF A COLD OR FLU. JUST DROP Get angry THE whenDURATION you’re kept waiting? Neglect exercise? TABLETS IN WATER AND ENJOY.

What does your score mean? 1–6: There are few hassles in your life, but don’t avoid problems by shying away from challenges. 7–13: You’re in fairly good control of your life. Work on the choices and habits that may be causing unnecessary stress in your life. 14–20: You’re approaching the danger zone. You may be experiencing stress-related symptoms and strain in your relationships. Think carefully about the choices you make and take time to relax every day. ABOVE 20: Emergency! You must take time now to work on your attitude, make changes to your diet, exercise, and relax.

(“Stress Index” reproduced with permission from The Canadian Mental Health Association, Ottawa, Ontario, Canada)

The Healthy Edge

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STRESS BUSTERS CONT. L-THEANINE

Over the past few decades, studies have revealed that the antioxidants in green tea benefit heart health, immune function, and more. But there is another component of green tea that is gaining popularity—the amino acid L-theanine. L-theanine offers a wide range of benefits: it helps promote calming and relaxation, improves sleep quality, and heightens mental clarity and focus. All without serious side effects. While it may sound too good to be true, studies have validated the benefits of L-theanine, and it is regarded as one of the safest and most effective natural products for stress. “The form of L-theanine is important,” explains researcher Michael Lyon, MD, of the University of British Colombia. “Look for products containing Suntheanine, which is produced to meet the highest standards of purity. It’s also the only L-theanine that has been studied in dozens of published clinical trials.” Key benefits identified in studies of Suntheanine include: STRESS:

reduces symptoms of stress and anxiety; promotes calmness HEART HEALTH: lowers blood pressure

improves focus, clarity, alertness, and memory SLEEP: improves sleep quality; reduces nighttime awakenings and nightmares PMS: reduces irritability, anger, and mood swings ADHD: reduces hyperactive behaviors and improves short-term memory IMMUNE SYSTEM: improves immune system function; reduces incidence of colds and flu COGNITIVE FUNCTION:

Dosage: 50–200 mg one to two times daily. Effects are generally felt within 30 minutes, and have been shown to last 8–12 hours. Suntheanine is not impacted by food; it can be taken at any time. ASHWAGANDHA

Last but definitely not least is ashwagandha, which has been referred to as “an antidote for stressful living” for its effectiveness at helping the body handle stress. This Indian herb has been used for hundreds of years to reduce inflammation, boost immunity, increase endurance and energy, and much more. Dosage: Many products contain Sensoril, which is a patented form of ashwagandha. A typical dosage is 250–500 mg daily.

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Reduce stress and anxiety with NATURAL FACTORS SUNTHEANINE L-THEANINE.

The fast-acting chewables give you the patented form of L-theanine that provides optimal results. HIMALAYA HERBAL HEALTHCARE STRESSCARE not

only helps your body deal with stress more eﬃciently, but it also helps boost energy and supports adrenal health. Ashwagandha and a blend of other herbs are used. PARARGON PLUS RELORA EASE

Following is a list of other supplements to consider for managing stress and bolstering your immune system—the two go hand and hand. Panax Ginseng: An adaptogenic herb that helps reduce the response to stress. It also supports physical and mental performance, immune function, and adrenal gland function, all of which can be hampered by stress. DOSAGE: 200–3,000 mg daily. Vitamin C: Helps the adrenal glands in dealing with the stress response. Vitamin C is involved in the production of neurotransmitters that are required for mood and proper sleep. It also provides support for the heart and immune system (areas impacted negatively by stress). Vitamin C levels are depleted by stress, smoking, and use of birth control pills. DOSAGE: 500–1,000 mg one to three times daily. Chinese astragalus root: This herb is mainly used long-term to prevent infection. During cold and flu season, use a few grams per day in tea to ward off illness. Astragalus can also be used for the acute symptoms of respiratory virus. Traditionally, it is indicated primarily for colds with symptoms of pale face and body aches, but will reduce symptoms in pretty much any case. The active ingredients include immune-enhancing polysaccharides similar to those in echinacea and shiitake mushroom. Fortunately, the tea actually tastes good. DOSAGE: brew 30 grams of dry, sliced root and drink it throughout the day to knock down your symptoms; alternatively, you can find a variety of supplements that contain astragalus.

is a comprehensive formula that covers all of the bases when it comes to combating stress. Relora, vitamin B6, L-theanine, and antistress herbs are used.

PARAGON PLUS PUREXTRACT ASTRAGALUS ROOT

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September 2012

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Calm Yourself. Naturally.

Feel more relaxed and stay productive with CalmAidÂŽ, the new advanced lavender oil supplement clinically proven to help you reduce feelings of tension & stress.* Once daily softgel t Easy to swallow t Non-habit forming Non-drowsy t Safe for daily use t Use any time of day Now available at ďŹ ner health & nutrition stores

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Smart Thinking: Nutrition for the Brain BY MARY ANN O’DELL, MS, RD concentrated in the brain and appear to be particularly important for cognitive (memory and brain performance) and behavioral function.

HERBS & NUTRIENTS Be sure to include a good daily multivitamin and extra B vitamins to support overall health and brain function. Concentration, mood, and alertness can all be affected by deficiencies of B vitamins. Phosphatidylserine (PS) is a naturally occurring phospholipid found in the brain. As we age, levels of PS decline and nerve impulses in the brain are reduced. Research has shown that PS may help improve mental function by restoring the function of worn out nerve cells in the brain. Another compound that works in the brain, acetyl-L-carnitine, helps improve energy production in brain cells. Herbs such as ginkgo biloba and gotu kola have been used for centuries to improve mental function. These herbs help increase blood flow and oxygen to the brain, enhancing mental focus. AGING IS OFTEN ASSOCIATED with reduced brain function, but it doesn’t have to be this way. Here are some key ways to fight the aging process in the brain and stay sharp.

DIET Diet plays an important role in brain function, since a steady supply of glucose feeds the brain. Eat complex carbohydrates throughout the day, and never skip meals. Consume protein-rich foods to supply amino acids. Amino acids are precursors to neurotransmitters in the brain—chemical messengers that help brain cells function well. And finally, include foods rich in omega-3 fatty acids, such as salmon, tuna, cod, sardines, and flax and chia seeds. Omega-3 fatty acids are highly

MIND FLEX™ Complete nutritional al support formula forr the brain.* With ginkgo, gotu kola, acetyl-Lcarnitine, and phosphatidylserine.. Enhanced with ginseng and royal jelly.

Adaptogens, such as eleuthero and ginseng, help support balance in the body, especially when under stress. Adaptogens help normalize the stress response, keeping you calm and focused.

EXERCISE Physical exercise increases oxygen flow to the brain and promotes healthy blood vessel function. Studies suggest that physical exercise may also contribute to improved mental function. Mental exercise can help too. Read a book or work puzzles to help keep your brain functioning well. Keeping your brain healthy is one of the keys to living life to the fullest. Start today with this nutritional approach to help prevent mental decline in the future.

PS 100 Promotes brain function.* Essential component of cell membranes.* Enhanced stability formula.

B-COMPLEX 100 Provides a full spectrum of pure, highpotency B vitamins. In easy-toswallow vegetable caps.

September 2012

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3 Keys for Natural Cholesterol Control THE EVIDENCE IS CLEAR: High cholesterol levels greatly increase the risk of death due to heart disease. But you can do something to reduce your risk by utilizing these 3 keys to healthy cholesterol control.

HEART HEALTHY DIET Consuming a low–saturated fat, high-fiber diet rich in fruits, vegetables, essential fats, soyfoods, and whole grains will help with cholesterol control. Studies have found that, when combined with a heart healthy diet, the fibers found in apples (pectin), flax, and oats are effective agents in reducing cholesterol.

BY SALLY KARLOVITZ, CN

EXERCISE Exercise is an important part of any heart health program, since exercise improves circulation and helps you maintain a healthy weight. Be sure to check with a qualified health care provider before starting any exercise program.

SPECIFIC SUPPLEMENTS Nature provides a variety of ingredients that help support healthy cholesterol control. As with all supplements, consult a qualified health care professional before taking these supplements, especially if you are taking any medications. Omega-3 fatty acids have been shown in clinical studies to help reduce risk for heart disease. Studies show that a diet rich in omega-3 fatty acids may help lower triglycerides and increase HDL (good) cholesterol. Policosanol is a blend of long-chain fatty alcohols derived from sugarcane. Non-clinical studies have shown that the constituents in policosanol possess considerable antioxidant activity and can help protect serum lipids against free radical damage. Policosanol can support cardiovascular health through these and other mechanisms. Herbs, such as burdock and turmeric, can support healthy cholesterol metabolism in the body. Burdock has been shown to reduce the intestinal absorption of cholesterol and lipids. Turmeric, a known anti-inflammatory herb, is a strong antioxidant that can prevent damage to cholesterol. Research suggests turmeric may also play a role in reducing LDL and improving blood lipid levels. These natural products, when combined with a healthy low-fat, high-fiber diet and exercise, can help you bring your cholesterol levels under control.

EPA/DHA PURE™ Daily omega-3 formula. May support cardiovascular health.* Provides EPA & DHA from natural fish oils.

POLICOSANOL PURE™ May support cardiovascular health.* Supplies a blend of long-chain fatty alcohols that may provide antioxidant protection.* Supplies 10 mg policosanol derived from sugar cane.

HERBACHOL™ May support healthy cholesterol metabolism.* With burdock, turmeric, & red root. Concentrated liquid extract.

The Healthy Edge

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NATURAL BEAUTY | BY ANN NIX

LIP service 10 tips for super soft, healthy lips WITH FALL AND WINTER right around the corner, ’tis the season for dry, cracked lips. Of course, weather extremes of any kind—hot or cold—can lead to chapping and cracking. Surprisingly, vitamin deficiencies and even some toothpastes can also contribute to the problem. Here are some smart ways to protect your pucker: 1. Take a multivitamin/mineral that includes vitamin A, B vitamins including B2 (riboflavin), vitamin C, vitamin E, and iron, as well as essential fatty acids. Deficiencies in any of these can cause scaling and cracking in the corners of the lips. Vitamin A is especially important for skin health (including the skin on your lips). Make sure your diet includes vitamin A-rich foods such as carrots, tomatoes, green leafy vegetables, whole grains, and legumes. Also, take a high-quality omega-3 supplement that contains DHA and EPA. 2. Stay adequately hydrated. Water is the best choice. The lips are often the first place that you’ll see signs of dehydration. 3. Don’t smoke. Smoking not only dries out your lips, but can also lead to unattractive lines surrounding your lips due to repeated puckering and free-radical damage from the toxic smoke. 4. Wear a lip balm or cream that contains an SPF of at least 15 if you’re going to spend any significant amount of time outdoors. It’s possible for the sun to damage your lips even on overcast days. 5. Use only natural lip and skin care products. Allergic reactions to conventional cosmetics and skin care products are common, and often, commercial brands containing chemical ingredients can aggravate the very condition they are designed to cure. In fact, says Kat James, author of the award-winning book The Truth About Beauty, ingredients such as petrolatum and mineral oil, common in many commercial brands, can dry out the lips further by interfering with the skin’s natural lubrication process and actually impede healing. 6. Avoid “medicated” balms that contain camphor and related compounds. “These dry out the lips and cause lip balm ‘addiction’ 28

and dependency,” says James. “Amazingly, these products actually leave the lips dryer after use than they were before.” 7. Try to avoid licking your lips—this will only dry them out more. Instead, slather your lips with a natural balm, cream, or lipstick that’s rich in natural emollients and oils such as olive oil, avocado oil, and almond oil. 8. Use a natural toothpaste and alcohol-free mouthwash. Many people are allergic to the artificial flavoring agents found in popular, conventional brands, and alcohol is a big contributor to dry lips. “My winter lip-saver trick is to apply natural lip balm before brushing your teeth,” says James. “It will dramatically reduce lip drying from exposure to water and foaming surfactants in toothpastes.” 9. Use a humidifier at night. 10. Sometimes, unconscious drooling at night can contribute to chapping. If this is the case, protect your lips before bed with a thin layer of zinc oxide ointment. James adds that doing what you can to avoid mouth breathing due to sinus congestion will

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NATURAL BEAUTY | BY ANN NIX, continued

have an almost immediate effect on lip dryness. “Using saline- or xylitol-based nasal sprays, such as Xlear Nasal Spray, will help keep sinuses clear and hydrated so you don’t need to breathe through your mouth,” she says.

Anti-Agers for Lips Look for creams and balms that contain antioxidant ingredients such as pomegranate extract, vitamin E, green tea, grapeseed, and cocoa extracts. Hyaluronic acid dietary supplements may also add cushioning, not only to the lips, but also to your overall skin and even dry winter eyes and joints, by holding water like a sponge, says James. “This—in concert with drinking the copious amount of fluids that are necessary for hyaluronic acid to do its job properly, as well as a potent, natural antiaging skin care product applied to the skin under a natural balm—can actually help reduce fine lines on the lips and

surrounding areas, which could otherwise add years to your appearance.”

Buzz About Beeswax “Beeswax-containing balms make a great top barrier layer over more penetrating, natural plumping or antiwrinkle treatments, which increase lip hydration,” says James. Artificial waxes and chemicals, on the other hand, can actually contribute to dryness by disturbing the natural moisture barriers and retention in the skin.

James recommends applying a beeswaxcontaining balm both on the lips and even on the cheeks and chin before exposure to the elements. “Beeswax acts like a ‘windbreaker,’ creating a barrier from moisture loss and windburn,” says James. James also recommends less waxy emollients such as shea butter, cocoa butter, and emu oil. “Others, including aloe vera, calendula, and allantoin (comfrey), can contribute to skin healing.”

FLAKY LIP FIX Use a soft, dry toothbrush over lip balm (not water) to gently slough away dead skin cells, then rub a slice of cucumber over lips or apply a thin layer of aloe gel.

Desert Essence Lip Rescue Ultra Hydrating with Shea Butter If you have very dry lips, you’ll really love it. With soothing rosemary, ginkgo, and ultra-rich African shea butter, it intensely hydrates and smells great.

Himalaya Organique Lotus Flower Lip Care is a nourishing and soothing gluten-free balm with coconut oil, cocoa butter, and Soliga forest honey.

Quantum Health Super Lysine+ Coldstick. Use it everyday for chapped lips and to protect lips from the sun. Lysine is added to help reduce cold sore outbreaks and help speed the healing of cold sores.

Kuumba Made Lip Shimmers are nourishing lip balms with a hint of tint. These vegan balms are made with candelilla wax, avocado oil, and rose hip seed oil.

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September 2012

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GO GLUTEN FREE | BY MELISSA DIANE SMITH

surprising EGG SUBSTITUTES When you can’t have eggs, these natural alternatives are the next best thing THREE YEARS AGO, Susie Hall discovered that she was gluten intolerant, and so she cut gluten completely out of her diet. Just six months after that, she experienced a rash and heartburn, which went away after she stopped eating milk, soy, and corn. And recently, she also found that she’s sensitive to eggs.

“I ate eggs all of my life and I couldn’t imagine they were causing the problems I had with constipation,” says Hall. But there was no denying that the problem disappeared when she stopped eating eggs. Some scientists believe that the number of people with food allergies is on the rise, as is the number of foods to which they are

EGG-FREE ALMOND PANCAKES

Tbs. organic chia seeds

1½ tsp. arrowroot powder

MAKES 16 PANCAKES

Tbs. water

tsp. unreﬁned sea salt

cup organic unsweetened applesauce

tsp. baking soda

cup unsweetened organic almond milk

tsp. ground cinnamon

1½ tsp. gluten-free vanilla extract or vanilla ﬂavor

Tbs. chopped pecans

1½ cups blanched almond ﬂour

Organic extra virgin coconut oil

Here’s a delicious egg-free, grain-free pancake recipe in which chia gel (chia seeds soaked in water) is used as the egg substitute. You’ll never know that the pancakes don’t contain eggs.

1. Place chia seeds in bowl, add water, and let sit 5–10 minutes until mixture reaches consistency of raw egg. Mix in applesauce, almond milk, and vanilla, and set aside.

2. Mix almond flour,

3. Heat coconut oil in large skillet on medium-low heat. Drop 1½ Tbs. batter into pan, and spread out batter slightly for each pancake. Cook pancakes 3–4 minutes, until bottoms have browned, then flip, and cook 1–2 minutes more. Add more oil to pan, and repeat with remaining batter.

PHOTOS BY PORNCHAI MITTONGTARE

arrowroot, salt, baking soda, cinnamon, and pecans together in separate bowl. Form a well in center of dry ingredients, and pour in wet ingredients. Mix together, but do not overmix.

* Recipe reprinted from the Going Against the Grain Group, 2012. PER SERVING: 90 cal; 3g pro; 8g total fat (2g sat fat); 4g carb; 0mg chol; 89mg sod; 2g ﬁber; 1g sugar

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GO GLUTEN FREE | BY MELISSA DIANE SMITH, continued

allergic—and eggs are one of the top eight food allergens. They can cause delayedonset symptoms, such as what Hall experienced, as well more immediate symptoms such as skin rashes, hives, nasal inflammation, vomiting, or even anaphylaxis.

Avoiding Eggs Eating dinner leftovers for breakfast is an easy way to avoid eggs in the morning. But how can you make gluten-free baked goods, desserts, and even dishes such as meatloaf without eggs? Try these handy egg substitutes: COMMERCIAL EGG REPLACER. The most common brand is Ener-G Egg Replacer, which is vegan and gluten free. Made from potato and tapioca starch with leavening agents, it mimics what eggs do when mixed with water, helping make baked goods light and fluffy. GROUND FLAXSEED MIXED IN WATER. Flaxseeds, which are rich in the anti-inflammatory essential fatty acid alpha-linolenic acid, do not leaven like eggs for souffles, but they can bind patties, meatloaf, cookies, and cakes. To replace one large egg, mix 1 Tbs. ground flaxseeds and 3 Tbs. hot water and let stand 5 minutes, until the mixture reaches an egg-like consistency. Or, blend whole flaxseeds in a blender to a fine meal, add warm water, and blend again. Ground and whole flaxseeds are available from Bob’s Red Mill. CHIA SEEDS SOAKED IN WATER. Chia seeds are highly gelatinous when mixed with

water, and some say they produce higher-rising baked goods than flaxseeds. To replace a large egg, soak 1 Tbs. chia seeds in 3 Tbs. water for 5 minutes, until the mixture has the texture of a raw egg. Greens+ makes chia seeds, or if you’d like white chia seeds, look for Salba, a trademarked variety of chia. PURÉED FRUIT OR VEGETABLES. Applesauce, mashed banana, even puréed acorn squash can replace eggs in baked goods: To replace one egg, use 3 Tbs. or ¼ cup fruit or vegetable purée and add roughly ½ tsp. more baking powder to compensate for the egg’s leavening effect. You may also need to reduce the sweetener used in the recipe, depending on the sweetness of the purée. LEMON JUICE AND BAKING SODA. Combining an acidic substance, such a lemon

juice (or vinegar), with baking soda, which is alkaline, produces leavening action in baked goods. For a cake or sweet bread, try 2 Tbs. lemon juice mixed in the liquid cake ingredients, and 1 tsp. baking soda mixed with the dry ingredients. When you whisk the liquid and dry ingredients together, mix quickly, and pop into the oven to get a baked good that rises without the eggs. SILKEN TOFU. With a softer consistency than regular tofu, the silken variety is perfect

for making a creamy, egg-free hollandaise sauce (see recipe at right). But it also works as an egg substitute for baking. Simply blend silken tofu—¼ cup per egg—in a blender with the recipe’s liquid ingredients. This works best for baked goods with a denser texture, such as a chocolate or carrot cake. For a creamier texture, mix equal parts silken tofu and vegan cream cheese. Melissa Diane Smith, a nutritionist who specializes in personalizing the gluten-free diet, offers long-distance telephone counseling and coaching services to clients internationally. She is the author of Going Against the Grain and Gluten Free Throughout the Year: A Two-Year, Month-toMonth Guide for Healthy Eating. To learn about her online Going Against the Grain Group or her free newsletter, visit againstthegrainnutrition.com. For info about her books and her longdistance consultations and nutrition coaching programs, visit melissadianesmith.com. 34

ASPARAGUS WITH EGGFREE HOLLANDAISE SERVES 6

Classic hollandaise sauce is mostly egg yolks and butter, but steamed silken tofu gives you the same creamy consistency and there’s no worry about the sauce curdling or turning. Recipe by Robin Asbell. ½

cup silken tofu

Tbs. lemon juice

Tbs. nutritional yeast

tsp. salt

1 _ 8 1 _ 8

tsp. cayenne pepper tsp. turmeric

Tbs. corn oil

lb. asparagus, trimmed

1. Heat tofu on plate in microwave 30–45 seconds, or until warmed through. Transfer to food processor, and purée until smooth. Add lemon juice, nutritional yeast, salt, cayenne, and turmeric; pulse until well combined. With food processor running, add oil in steady stream to finish sauce.

2. Steam asparagus 2 minutes, or until crisp-tender. Drain, and serve with sauce. PER SERVING: 73 cal; 3g pro; 6g total fat (1g sat fat); 5g carb; 0mg chol; 206mg sod; 2g ﬁber; 1g sugar

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Call us for your Free Figure Plan Guide!

For more information about Almased速, call toll-free 1-877-ALMASED (1-877-256-2733) or visit www.almased.com. Look for Almased in health food stores. You can also pick up your free Figure Plan Guide there, or download it from our website.

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NATURAL GOURMET | BY NEIL ZEVNIK

BRAN management

We know how beneficial whole grains can be; that they can reduce the risk of cancer, heart disease, diabetes, and other diseases; that they provide fiber, complex carbohydrates, and protein all in one tiny little package. And the most recent Dietary Guidelines published by the USDA recommend that more than half of our grain intake consist of whole grains, while noting that 95 percent of Americans currently fail to do so. So how do we attain that lofty goal? To start with, it helps to know exactly what we’re talking about. A “whole” grain consists of the bran (the outer coating), germ (the inner heart), and endosperm (the central portion). To be labeled “whole,” a grain must contain all three components in the exact proportions in which they are found in nature. Sounds simple, right? Well, not necessarily. Because technically, it’s permissible for manufacturers to separate the components of the grain and then recombine them, as long as the amounts and proportions remain the same. And that’s just the beginning of the confusion for consumers trying to find whole-grain products on the shelves of their favorite markets. 36

Label Lore “Whole wheat,” for instance, doesn’t necessarily mean “whole grain.” Neither do “nine grain,” “multi-grain,” or a host of other label claims. Confused? Here are a few tips to clear away the uncertainty: • For breads: Just because bread isn’t white doesn’t mean that it’s made from whole grains—molasses is often used to give bread that “whole wheat” look. So read that label carefully. If the first ingredient isn’t specifically listed as a whole grain, pass it by. • For cereals: Again, make sure that the first ingredient is designated “whole”—whole corn, whole rice, etc. Oh, and be sure to watch out for the sugar content. • For flour, cornmeal, and the like: Look for “whole grain” on the label, and avoid anything that includes the words “refined,” “enriched,” “bleached,” and/or “bromated.” • Buy and cook products that are, by their nature, whole grains: These include brown rice, rolled oats, quinoa, and popcorn—yes, popcorn!

1 cup whole-grain cornmeal (organic, if possible) 1½ Tbs. baking powder 1 tsp. salt 1 large organic egg ¼

cup plus 2 Tbs. honey

cup plus 2 Tbs. organic brown sugar

1 stick organic unsalted butter, divided and melted 1 cup 2% organic milk 2 cups fresh organic blueberries

1. Preheat oven to 400°F. Moisten 12-cup muffin tin with cooking spray.

2. Whisk together flour, cornmeal, baking powder, and salt in medium bowl, and set aside. Whisk egg in small bowl, then whisk in ¼ cup honey, ¼ cup brown sugar, 6 Tbs. melted butter, and milk. Pour egg mixture over dry ingredients, and stir until just combined. Fold in blueberries. Divide batter equally in muffin tins, and bake 20 minutes, or until a toothpick inserted comes out clean. Cool briefly, and turn out onto cooling rack. 3. Combine remaining butter, honey, and brown

sugar in saucepan, and heat until bubbling. Spoon over muffin tops, and serve.

PER SERVING: 227 cal; 4g prot; 9g total fat (5g sat fat); 36g carb; 37mg chol; 353mg sod; 2g ﬁber; 19g sugars

PORNCHAI MITTONGTARE

Back to Basics

Instead of cereal and fruit, start your day with these yummy treats and a little Greek yogurt. 1 cup white whole-wheat ﬂour (organic, if possible)

The whole truth about whole grains

SURE, WE’VE ALL HEARD that we’re supposed to eat whole grains—and lots of them. But what exactly is a “whole” grain? Are there “partial” grains? “Half-hearted” grains? And just which part of the “amber waves of grain” do they come from? To find out, I recently took a tour of Bob’s Red Mill in Portland, Ore., where they opened my eyes to all sorts of new information—although it’s really old information since the milling of grains has been going on for millennia. As far back as the Greek and Roman civilizations, water-powered mills were grinding whole grains to make an array of tasty and healthful foodstuffs.

BASIC BLUEBERRY CORN MUFFINS MAKES 12 MUFFINS

And that’s all there is to it. With just a little basic information and some creative meal ideas, it’s really not that difficult to reach that daily requirement of three servings of whole grains. Just try oatmeal for breakfast (or our BlueberryCorn Muffins), your favorite sandwich fixings on (truly) whole-grain bread for lunch, and a satisfying brown rice pilaf with dinner—and give your family the amazing whole-grain health you deserve.

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