Akin's Healthy Edge September 2013

$3 / free

September 2013

STAY WELL THE SECRETS TO SUPER

IMMUNE HEALTH

GLUTEN FREE

Beyond the Basics p. 28

SAY NO TO GMOS WHAT’S HIDING IN YOUR FOOD?

MANE THINGS NATURAL WAYS TO HANG ON TO YOUR HAIR

plus

BOOST METABOLISM & LOSE WEIGHT

WITH 7-KETO

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7/31/13 9:06 AM

Acure Organics

Sante Naturkosmetik

Acure introduces new products specifically formulated for sensitive skin. Sensitive Facial Cleanser is a gentle creamy cleanser rich in fatty acids from argan and pumpkin seed oils. It purifies and cleans without drying, and has probiotics to soothe skin. Sensitive Facial Cream is a nourishing moisturizer for both day and night. Soothing chamomile and rich probiotics help alleviate redness and inflammation, while organic argan oil provides moisture.

Unscented.

Sante introduces pure colors of nature.

This line of beauty cosmetics features beautiful colors made from purely natural ingredients.

High quality formulations with botanical oils and extracts guarantee gentle skin care and compatibility, even for very sensitive skin. Nourishing botanicals, moisturizing oils and natural mineral pigments give you a beautiful look without compromising your standards for pure and natural living.

Natural Make Up

Sensitive Skin Care

Anjolie Ayurveda

Neem Tulsi Ayurvedic Body Care Handmade, organic and aromatherapy focused skincare. The combination of therapeutic herbs and cold-pressed essential oils leave skin soft, radiant and rejuvenated.

The limited use of highly nourishing pure ingredients means these products are safe even for sensitive skin. Neem and Tulsi provide protective antioxidant and purifying antibacterial action. Available in Aromatherapy Soap, Body Butter and Body Oil.

Naty

Women’s Care Liners & Pads All natural feminine protection for women who don’t want to sacrifice function. These unique pads are made with a breathable top sheet, an absorbent core made from chlorine free pulp, and a non-GMO corn based film, making them biodegradable and compostable.

They are chlorine and fragrance free.

For comfort and function, try Naty’s all natural women care products.

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Kinder by Nature

Natural Wipes

These eco-friendly wipes are perfect for babies and kids.

Alcohol, paraben and perfume free, they are the right choice for health conscious parents. Herbal Baby Wipes are formulated with aloe vera, organic tea tree oil and essential oil of ylang ylang.

Nose Nuzzles are unscented natural saline wipes for stuffy noses.

These wipes are completely biodegradable and compostable.

Dr. Sponge

Natural Cleansing Sponges Dr. Sponge is an all natural, biodegradable facial and body cleansing sponge made from Konjac plant fiber. Konjac is naturally rich in minerals, protein, vitamins and fatty acids. This sponge is the perfect skin cleanser, yielding mild exfoliation without skin irritation, and resulting in revitalized skin. It is safe for sensitive skin, even a baby’s skin!

Green Tea Sponge provides antioxidant and moisturizing ingredients and is recommended for normal to dry skin.

Pearl Powder Sponge is naturally detoxifying and is recommended for dull skin or uneven skin tones.

7/31/13 10:04 AM

Surviving Fall Allergies

Erba Vita

Quiet Kids Syrup This alcohol free children’s herbal syrup is the perfect answer to support a healthy night’s sleep.* Formulated with a quieting blend of linden, lemonbalm, chamomile and passionflower. Enhanced with sweet orange extract and lavender, this product is chemical free and contains no artificial colors, flavors or preservatives.

TruKid

All Natural Body Care for Kids For products that are kid and parent approved, TruKid is the answer! TruKid formulas are free of harsh chemicals, have lighter textures for quick application, and great, cheerful scents that kids love. BathBlasts are eczema safe and bring bubbly bursts to the tub, leaving skin clean and soft. Happy Face & Body Lotion is super safe for sensitive skin, with moisturizing oils.

Super Cream is an eczema safe cream that is super nourishing for dry skin.

Terry Naturally

Happy Legs

Get relief for tired, heavy-feeling legs.* This formula supports strong, healthy veins.* Combines clinically studied red vine leaf, rich in polyphenols and anthocyanins, with butcher’s broom extract for blood vessel support.

Jarrow

Citrus Bergamot Clinically studied citrus bergamot is used to support blood glucose management and healthy cholesterol levels.* This potent extract contains natural polyphenolic antioxidants that have been found to influence cholesterol and blood glucose levels.*

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To combat those awful fall allergy symptoms, try something natural. A proprietary blend of 7 Ayurvedic herbs is available that has been found in studies to result in significant improvement in symptoms of runny nose, sneezing and nasal congestion.

Quercetin, along with other bioflavonoids, is very effective in reducing allergic and asthmatic reactions to pollens and airborne allergens. The action of quercetin is enhanced by the enzyme bromelain.

Vitamin C benefits the whole body and is an essential part of the body's defense against allergies. Vitamin C supports the immune system, which can help prevent the onset of allergies.

Vitamin C and Pantothenic Acid are important for the adrenal glands, which work overtime to fight allergies. Other compounds such as MSM, ginger and turmeric help to fight the inflammatory response of allergies.

These natural ingredients work together safely and effectively to ward off common allergy symptoms, without unwanted side effects.

Respir-Aller™ With Aller-7™ t Supports normal respiratoryy function in the presence of airborne allergens.* t A comprehensive formula with Aller-7™, Quercetin, MSM, Nettles and more.

7/31/13 10:06 AM

September 2013

features 18 GMO Reality Check Unless you maintain a very strict organic, whole-food diet, genetically modified organisms are probably lurking somewhere in your kitchen. Here’s the truth about what’s hiding in your food, and steps you can take to change it.

22 Infection Protection Cold and flu season is upon us, bringing with it a host of invaders trying to breech our natural defenses. But don’t worry. With the proper diet and a few key supplements, you can strengthen your immunity and keep germs at bay.

departments NEWS FLASH

LIVER HEALTH

17

Natural ways to keep your body’s most important detoxifier in top shape.

6

Hot Off the Press. Antioxidants help protect seniors’ hearts, vitamin D prevents weight gain, and more.

MEDICINAL MUSHROOMS

24

Modern science meets ancient wisdom.

SUPPLEMENT ADVISOR

8

Lucky 7. Supercharge your immunity and lose weight with 7-Keto DHEA.

HERBAL ADVISOR

EXPERT’S CORNER

26

Hang on to Your Hair. Give your locks the nutrients they need to stay strong.

GLUTEN FREE

28

Beyond the Basics. Some startling facts you might not know about gluten sensitivity.

14

Gallbladder Health. A nutritional approach to calming gallbladder attacks and easing abdominal pain.

CHOLESTEROL CONTROL

NATURAL GOURMET

30

Sufferin’ Succotash. Our fresh new take on a seasonal favorite.

16

This simple three-step program helps keep bad cholesterol in check and reduces risk of heart disease.

2

NATURAL BEAUTY

12

Save Your Joints. Hyaluronic acid may be the key to reversing arthritis.

25

A diet, exercise, and supplement plan to support brain health and give you a mental edge.

10

Simply Cinnamon. This common spice provides some uncommon health benefits.

HEALING EDGE

SMART THINKING

FAVORITE THINGS

32

A+ for Apples. Spotlighting fall’s favorite fruit.

September 2013

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7/31/13 9:20 AM

™ Quality Supple ments For Every Lifestyle

Multi-One Is Second To None Superfood Multivitamin Whole-Food Goodness In Every Capsule!

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Bursting with over 48 ingredients Paradise ORAC-Energy® Multi-One™ is truly a Nature Synergized™ Superfood.

Our technology uses real whole-food goodness paired with vitamins, minerals, probiotics and herbs to go beyond mere deficiencies and help support overall whole system health. It’s not just how many ingredients are in your Multi, its what it can do that makes the difference. Multi-One™ is tested using state of the art technology to actually prove its powerful antioxidant activity. Each capsule is over 4,000 ORAC giving you the antioxidant power of over 7 servings of fruits and vegetables in every capsule, making it quite possibly (in our humble opinion) the best multivitamin on the PLANET! Like us on facebook facebook.com/ParadiseherbsInc

Follow us on Twitter! twitter.com/paradiseherbs

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*These statements have 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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6/21/13 11:53 AM

letter from the editor

Food Fight Frankenfood. You’ve probably heard the term. It might be a tad overdramatic, but it gets the point across—conjuring images of mad scientists feverishly hatching unnatural creations in their secret laboratories. The truth about genetically modified organisms (GMOs) might not be that frightening, but it’s concerning enough.

Since 1996, when commercial planting of genetically modified seeds began in the United States, GMOs have become ubiquitous in our food supply, mostly without our noticing. And that’s the issue for many people.

Are genetically modified crops harming our environment in ways that their developers never envisioned? Are GMO ingredients in our food harming our health in ways that were never anticipated? The truth is, no one knows.

Little or no research has been done on the long-term effects of GMO exposure on the environment, animals, or people.

And that’s why there’s a growing movement in this country to require food producers to label products that contain GMOs—a law that’s already in place in 40 other countries around the world that allows consumers to make informed decisions.

If you’ve heard even a little about GMOs and wondered what might be hiding in your food, check out “GMO Reality Check” (p. 18), and see for yourself what this “food fight” is all about.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

4

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

Production Director Cynthia Lyons Production Manager Mark Stokes

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

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. 3, 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 2013

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7/31/13 9:22 AM

Enjoy the Flavor, Enjoy Your Health

Now you can have it all with the great taste of Carlson bubble gum flavored Norwegian Cod Liver Oil. Research is released on a daily basis touting the extraordinary benefits of the omega-3s, DHA and EPA, found in cod liver oil. These nutrients help support cardiovascular, brain, and vision health.* Cod liver oil is also a natural source of essential vitamins A and D. Try Carlson Norwegian Cod Liver Oil — a delicious and healthy option for children and adults!

®

888-234-5656 | www.carlsonlabs.com *This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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6/21/13 11:43 AM

newsflash

By Vera Tweed

VITAMIN D HELPS PREVENT WEIGHT GAIN People who are deficient in vitamin D are more likely to become obese, according to researchers in Spain. The study, published in the European Journal of Clinical Nutrition, tested more than 1,200 people at three different times between 1996 and 2007, and found that those who were not obese but who had low levels of vitamin D were more likely to gain weight later on. It is safe to take 1,000–5,000 IU of vitamin D per day; however, it’s best to get your levels of the vitamin checked first through a simple blood test—you may need an even higher dosage.

Weekly Exercise as Good as Daily A Canadian study of 2,324 adults found that exercising even once per week is just as beneficial as a daily dose—as long as you get 150 minutes each week. “The message is that adults should aim to accumulate at least 150 minutes of weekly physical activity in whatever pattern that works for their schedule,” said Ian Janssen, PhD, lead researcher and professor at Queen’s University in Kingston, Ontario.

my favorite supplement:

hyaluronic acid About two years ago, Phillip Hall, a 62-year-old engineer from Pleasanton, Calif., says simple, everyday activities such as playing with his grandchildren would lead to excruciating pain.

“I felt like an invalid,” he says. “I needed a walking stick to go just about anywhere.” Hall damaged his knee while playing football in college and then developed arthritis in that same knee years later.

His doctor urged him to have replacement surgery.

“He told me that surgery was my best shot at living a pain-free life,” says Hall. Around the same time, a co-worker told the physically fit father of four about hyaluronic acid (HA) supplements and how they help heal damaged joints from arthritis. “I wasn’t really expecting much from the supplement, but figured I would at least give it a try,” says Hall, who started to notice less pain in his knee about 1–2 weeks after taking HA. Eventually, walking and bending became so much easier that Hall cancelled his knee surgery. Today, Hall enjoys life to the fullest—no pain, no walking stick. “I’m still amazed at how HA reversed my knee damage,” he says.”I tell everyone about it now.”

HA is sold in several forms at health food stores. WE LIKE: Paragon Hyaluronic Acid Extra — with added MSM. 6

BioCell Collagen

HOT INGREDIENT OF THE MONTH:

Collagen is the “glue” that makes up our connective tissue and provides structure for our skin, tendons, joint cartilage, organs, bones, and other parts.

As we age, diminishing supplies contribute to wrinkles, sun damage, and achy joints. BioCell Collagen is a proprietary form of collagen designed to be well absorbed. Studies show that when taken consistently, it helps to plump up wrinkles, reduce UV damage, and relieve joint pain and stiffness. In joints, it helps to increase levels of synovial fluid and to rebuild cartilage. In addition to collagen, BioCell Collagen contains hyaluronic acid, which keeps skin moist and joints lubricated, and chondroitin, a building block of cartilage that cushions joints. Nature’s Way HydraPlenish and Doctor’s Best, Best Hyaluronic Acid both contain BioCell Collagen.

ANTIOXIDANT COMBO PROTECTS SENIORS’ HEARTS Among healthy seniors, a combination of antioxidants reduces the risk for heart disease by lowering inflammation, harmful cholesterol, and triglyceride levels, according to research at the University of Missouri in Kansas City. In a six-week study, the supplements were tested against a placebo among 96 people. The antioxidant combination consisted of 100 mg each of delta tocotrienol, niacin, resveratrol, and pterostilbene, and 200 mg of quercetin.

The study was published in the Journal of Clinical and Experimental Cardiology.

September 2013

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8/1/13 9:36 AM

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6/21/13 11:44 AM

supplement advisor

lucky 7

Boost your metabolism and lose weight with 7-keto

W

ho doesn’t want a healthy metabolism that makes it possible to lose weight and stay slim? Unfortunately, our metabolic rate naturally starts slowing in our 30s, contributing to weight gain. And at any age, weight-loss diets slow down metabolism, making it difficult to keep pounds off.

But 7-keto—a nutrient found naturally in our bodies that declines with age—can help both problems. It isn’t a stimulant, so it doesn’t cause jitters. What it does is improve calorie-burning at the most basic level by increasing resting metabolic rate.

Calorie Burning Basics Resting metabolic rate is the number of calories a body burns just by breathing and performing other basic functions. This doesn’t include activities such as bathing, cooking, driving, or formal exercise.

For most people, resting metabolic rate represents 60–70 percent of the calories their bodies burn each day. Everything else, including exercise, generally makes up the remaining 30–40 percent. Because our resting metabolic rate consumes such a large percentage of calories, even slight variations over time can contribute significantly to weight gain or loss.

This isn’t to say that exercise isn’t important. Resistance exercise that helps build lean muscle contributes to a healthy metabolism because lean tissue burns more calories than fat. And both aerobic and resistance exercise improve the ability of cells to absorb and burn food as fuel.

However, research shows that 7-keto offers additional benefits.

How 7-Keto Enhances Diets When we lose weight, our resting metabolic rate naturally decreases, which sets the stage for weight regain. But a study published in The Journal of Nutritional Biochemistry found that 7-keto can help reverse such a decline in metabolism.

8

By Vera Tweed

In the study, researchers followed 40 men and women who took either 100 mg of 7-keto twice daily, or a placebo. They found that while subjects’ resting metabolic rate decreased with the placebo, it increased with 7-keto. Subjects taking the supplement burned an extra 96 calories per day just to maintain basic body functions, before expending energy on activities or exercise.

While 96 calories may not seem like a lot, it can make a difference. According to the widely accepted premise that burning an extra 3,500 calories produces a weight loss of one pound, burning an extra 96 calories daily could produce the loss of 10 pounds during the course of a year.

Researchers have also measured weight loss with 7-keto. In an 8-week study of 23 overweight people, published in Current Therapeutic Research, half took 100 mg of 7-keto twice daily while the other half took a placebo. Both groups followed a diet containing approximately 1,800 calories daily and did three workouts per week.

After two months, those taking 7-keto lost an average of 6.3 pounds, compared to 2.1 pounds in the placebo group. Tests of various health markers found that the supplement produced no adverse effects.

Other studies have found similar weight-loss results and suggest that 7-keto improves the ability to burn stored fat among overweight people. And, it may improve age-related decline in resting metabolic rate.

How to Benefit from 7-Keto For best results, use the supplement as part of a healthy diet and exercise program.

Take 100 mg twice daily (morning and evening). Because it’s not a stimulant, 7-keto can safely be taken before bedtime.

If you take a combination weight-loss formula containing 7-keto, however, check the label. Other weight-loss ingredients can interfere with sleep if taken late in the day, including bitter orange, guarana, green tea, Yerba maté, and kola nut.

Bonus Benefit According to research presented at a meeting of the Federation of American Societies for Experimental Biology, 7-keto can improve immune function among men and women age 65 or older

PARAGON PLUS 7-KETO BOOST This formula is designed to support thermogenesis and weight management with 100 mg of 7-keto DHEA and an extra boost from green tea extract.

HEALTHY ORIGINS 7-KETO DHEA This vegetarian formulation contains clinically studied, high potency 7-keto DHEA in easy to swallow veggie caps.

September 2013

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7/31/13 9:13 AM

Beautiful skin is always in.

Capture the emerging trend of Beauty from Within with NeoCell Super Collagen™ and Collagen support products. At NeoCell, we have always known that healthy skin on the inside equals beautiful skin on the outside.

Our award winning Super Collagen™ and Hyaluronic Acid formulas provide stellar skin support by increasing elasticity, strengthening the dermal layer and keeping skin, nails and connective tissues strong and healthy.*

www.neocell.com 1.800.346.2922

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6/26/13 9:40 AM

herbal advisor

simply cinnamon

C

innamon has been prized as both a spice and a medicine for thousands of years, especially in traditional Chinese medicine, where it’s often used in combination with other herbs and spices.

In recent years, it’s become known as a healthy source of flavor in foods thanks to its antioxidant properties. It can also reduce the need for sugar, as, for example, many people enjoy a bowl of oatmeal with less sugar if they sprinkle a little cinnamon on top instead. Just don’t be fooled into thinking that sugary breakfast cereals or other processed foods flavored with cinnamon are somehow good for you.

Types of Spice There are two main species of cinnamon available today: Chinese (Cinnamomum aromaticum or Cinnamomum cassia) and Ceylon (Cinnamomum zeylanicum or Cinnamomum verum). Ceylon cinnamon is so called because it is native to Sri Lanka (formerly Ceylon).

It has a sweeter taste than the Chinese species, with a tan color and more layers of fine bark that is easy to break or grind.

HERO NUTRITIONALS SLICE OF LIFE DIABETIC HEALTH MULTI+ is a comprehensive vitamin formula with the added bonus of cinnamon extract.

PARAGON PLUS OPTI-EXTRACT CINNAMON is a potent extract formula with organic cinnamon cassia bark extract and cinnamon bark supercritical CO2 extract.

LIFE SEASONS DIABET-X features the top nutrients and herbs for blood sugar support, including chromium, cinnamon, alpha lipoic acid, and gymnema.

10

By Steven Rosenblatt, MD, PhD, LAc

This spice might be all you need to lower your blood sugar

Chinese cinnamon has a dark, reddishbrown color and the sticks are made of thicker bark with fewer layers. When you’re shopping for cinnamon powder, however, there’s no way to determine the species unless it’s listed on the label.

Sweet Relief For High Blood Sugar While Ceylon cinnamon is considered to be superior from a culinary perspective, Chinese cinnamon makes the best medicine—research shows that it can lower blood glucose levels, helping to prevent or treat type 2 diabetes.

In a review of six clinical trials that was published in Clinical Nutrition, researchers from the University of West London found that 1–6 grams of cinnamon daily significantly reduced levels of blood sugar. The studies they reviewed followed a total of 435 people with type 2 diabetes for periods ranging between 40 days and 4 months.

Clinical trials have also tested two different proprietary Chinese cinnamon extracts—Cinnulin PF and CinSulin—that are available in many supplements. Each was found to lower blood sugar levels among people with prediabetes (blood sugar levels elevated but not high enough to be diagnosed as “true” diabetes) at doses of 500 mg per day.

The beneficial parts of the Chinese cinnamon plant are the bark and flowers.

They contain an oil known as cinnamaldehyde, which is the active ingredient. This oil also has been shown to have antioxidant and anti-bacterial properties, and may prevent or help reduce tumors.

How to Use Cinnamon Supplements FOR TYPE 2 DIABETES: To lower blood sugar levels: Take 1–6 grams (1 teaspoon = 4.75 grams) of Chinese cassia cinnamon daily (on labels, also called Cinnamomum aromaticum).

To lower risk for diabetes: Take 500 mg, twice daily, of Chinese cassia cinnamon, or 500 mg daily of Cinnulin PF or CinSulin.

FORMULAS WITH CINNAMON: To lower blood sugar, effective formulas may also include synergistic herbs such as bitter melon, fenugreek, and devil’s claw, as well as other nutrients such as chromium and alpha-lipoic acid.

CAUTIONS: When taking cinnamon or other supplements for type 2 diabetes, monitor your blood glucose levels to make sure that you don’t have a hypoglycemic reaction, where blood glucose drops too low.

ADVERSE REACTIONS: When cinnamon is used in topical products, such as toothpaste, allergic skin reactions have occasionally occurred in sensitive people.

September 2013

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7/31/13 9:13 AM

elax and echarge The rel a xing Anti-Stress Drink

Free subscription to award-winning Organic Connections e-magazine at www.organicconnectmag.com For more product information, visit www.naturalvitality.com.

Gluten-Free Vegan Organic Flavors Organic Stevia

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6/21/13 11:46 AM

healing edge

By Michael T. Murray, ND

save your joints Hyaluronic acid may hold the key to reversing arthritis

S

everal years ago, ABC News’ Connie Chung reported on a Japanese village called Yuzuri Hara that has a reputation for longevity. Not only do many inhabitants of the village live well into their 90s, but they also appear much younger due to their wrinkle-free skin, and they rarely suffer from common conditions associated with aging.

Local doctors attributed the villagers’ health and youthfulness to their diet.

Unlike other regions of Japan that grow rice, Yuzuri Hara’s hilly terrain is better suited to harvesting various root vegetables now known to be rich in hyaluronic acid (HA). This compound plays a huge role in human health, and by upping their intake of HA, these villagers experienced the positive effects first-hand.

What Is HA and What Can It Do? Hyaluronic acid is a mucopolysaccharide that our bodies naturally manufacture.

It is a component of the ground substance or “intracellular cement” that holds our tissues together. It also provides structural support to our skin, ligaments, muscles, joints, and tendons.

Although HA can be found naturally in most cells in the body, it is particularly concentrated in the skin. In fact, almost 50 percent of the body’s HA is found in skin, both in the visible top layers and the deeper levels. As we age, our natural levels of HA decline—typically 80 percent between the ages of 40 and 70. HA loss in the skin leads to wrinkles, decreased elasticity, and dryness. Fortunately, supplementing with HA (45–200 mg daily) has been shown to increase HA levels and help counteract these effects by supporting the body’s manufacture of collagen.

HA Improves Joint Health The loss of HA within joints appears to be a major contributor to osteoarthritis (OA), 12

which is characterized by the degeneration of cartilage. Along with glucosamine sulfate and collagen, HA is a critical component of healthy cartilage. The drop in the body’s HA content around/ after age 40 may be the leading cause of cartilage degeneration in many people.

Injecting HA into the joints of people who suffer from OA (a treatment that is known as viscosupplementation) has been shown to have beneficial effects on pain, joint function, and other symptoms. But injections may not be necessary—HA supplements may also be a viable method of increasing HA stores and improving OA symptoms.

Three double-blind, placebo-controlled studies provide evidence for using HA supplements. In the first, 20 OA patients were given either an HA supplement (80 mg) or a placebo daily for eight weeks.

Pain scores significantly improved in the HA group compared to the placebo group.

In the second study, 60 patients with OA were randomized to receive either 200 mg of HA, 100 mg of HA, or a placebo daily for eight weeks. Subjects who had experienced the most severe pain saw significant reductions in their pain and total symptom scores with 200 mg of HA, but not 100 mg of the supplement.

In the most recent study, conducted at JR Tokyo General Hospital, OA sufferers between the ages of 40 and 70 who consumed 200 mg per day of Hyabest (a highly purified form of hyaluronic acid) showed improvements in symptoms over a 12-month period.

In addition to stimulating the body’s production of cartilage, HA supplements also help reduce the formation of inflammatory compounds known as cytokines, which can damage joint structures.

Fighting Back Research has shown that the body is constantly attempting to repair itself and this repair is entirely possible if the necessary building blocks are available.

If you have OA, focus on therapies and supplements that help decrease the rate of damage and enhance cartilage matrix repair and regeneration. In this goal, natural agents such as HA can be extremely valuable.

NATURAL FACTORS HYABEST HYALURNOIC ACID This has 100 mg per capsule of Hyabest, which is a proprietary and highly purified form of hyaluronic acid. One capsule can be taken one to two times per day.

PARAGON PLUS HYALURONIC ACID EXTRA For total support of healthy joints and skin, utilize this effective combination of 100 mg hyaluronic acid plus MSM.

BAXYL HYALURONIC ACID Baxyl supports joint health with pure Hyaluronan, an easily absorbed, highly bioavailable, vegan liquid hyaluronic acid.

September 2013

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7/31/13 8:59 AM

New Discovery Promotes Bone Density Four Clinical Studies Back Bone Health Discovery.

At Source Naturals®, our nutritional scientists follow important advances in supplements—especially those with strong science and carefully designed studies. One recent milk based discovery stood out. In 4 well-controlled clinical studies, scientists found that MBP®, a special sliver of protein found in milk, acts as a powerful catalyst for healthy bone density advances in women of various ages. MBP® is the key ingredient in Source Naturals MBP® Bone Renew™.

Powerful Support. Small Pill.

MBP® comes in a small capsule taken once daily. It’s highly purified, concentrated, and with only trace amounts of lactose, is suitable for most lactose intolerant people.

MBP®’s power comes from its ability to enhance our bodies’ natural bone renewing cycle. (You can see how the cycle works in the illustration below.)

MBP® increases the activity of our bone building cells. Unlike calcium alone, which our bodies may not use for bone building, MBP® makes bones receptive to calcium for bone building. The result is healthy net bone formation from a well-balanced bone building cycle.

Better Bones. Better Life.

Strong, healthy bones give us the mobility and the means to enjoy life. Our bodies reach peak bone mass as early as age 30, so it’s never too early to start caring for them with a healthy diet, weight bearing exercise, and the right supplements. Whether you get calcium from your diet or supplements, Source Naturals MBP® Bone Renew can help you build strong, healthy bones for life.*

Our bones work to renew themselves every day.

As our bones breakdown through wear and fatigue, bone dissolving cells (osteoclasts) clean out the worn areas to make them ready for repair. Bone building cells (osteoblasts) use calcium and collagen as brick and mortar to rebuild our bones, completing our natural bone renewing cycle. Feeding these important cells with nutrients can help you have strong, healthy bones.

Learn more at mbp-bone-renew.com.

MBP® is a U.S. registered trademark of MEGMILK SNOW BRAND Co., Ltd. and is protected under multiple U.S. patents. *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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© 2013 Source Naturals, Inc.

6/21/13 11:49 AM

expert’s corner

gallbladder health

By Emily A. Kane, ND, LAc

How to calm gallbladder attacks and improve gallbladder function through nutrition

Q:

I was diagnosed with gallstones and my primary doctor suggested I have my gallbladder removed. He also said the gallbladder “has no purpose.” Is there a nutritional approach to solving my upper abdominal pain?

—Patricia U., Phoenix

A:

The purpose of the gallbladder is to store bile, which helps break down fat into absorbable components. Bile is produced in the liver from recycled red blood cells, cholesterol, and bile salts (a variety of minerals), and production cannot be dialed up on demand. When you eat a meal containing a large amount of fat, you need more bile to help break it down.

Therefore, the gallbladder, while not as essential as the liver itself, is very handy for storing extra bile for when you need it.

From a standpoint of human evolution, feast or famine was a fairly common dilemma in the days before grocery stores. The gallbladder was probably more necessary in primitive humans, and that’s why the huge numbers of gallbladders that are extracted (at an average cost of about $12,500 per removal) and dumped into medical waste aren’t usually killing people. Nevertheless, it’s always a great idea to try a nutritional approach to your health care problem before committing to surgery—unless of course there’s an urgent or life-threatening need to have a tumor removed or a wound repaired.

If you frequently experience upper abdominal pain within an hour of eating fatty foods—in the upper right quadrant beneath the rib cage, sometimes with a sharp pain that goes through to the shoulder blade—then you may be dealing with some degree of gallbladder congestion. Gallstones are easier to prevent than to reverse. It’s important to try to eat approximately the same amount of healthful fats every day. It’s usually not a good idea to commit to a completely low-fat diet because that’s not compatible with good health. Your brain, nervous system, and hormones are made primarily of fat. So you need fat, especially cholesterol and omega-3s, to stay healthy.

If you go too long without eating much fat, the bile in the gallbladder may stagnate. Eating fat daily promotes flow of bile through the 14

liver and out of the gallbladder into the upper small intestine. When bile stagnates, it tends to form a thick sludge first, then “sand,” then “gravel,” and finally may coalesce into one solid stone. This stone may be as big as a robin’s egg. The duct through which the bile fl ows into the intestine isn’t designed to accommodate anything that big. So you’d better believe it hurts.

Once you’re in the throes of a gallbladder attack, you can try heat over the upper-right abdomen, as well as ingesting several thousand milligrams of magnesium; both serve as muscle relaxants. Dioscorea (wild yam) can also be an effective antispasmodic if you take several teaspoons of a standardized tincture every hour for up to six hours.

If you get upper-right abdominal twinges after eating fatty foods (such as ice cream or a cheeseburger), consider regularly using bile stimulants and digestive enzymes. The enzyme that helps digest fat, produced primarily in the pancreas, is called lipase, and this can be found at most health food stores.

The solubility of your bile is a major component of your tendency to form sludge or stones. This is the “flow” part of the equation. A diet high in processed foods, particularly refined carbohydrates, is well established to reduce the solubility of bile. A diet high in soluble fiber (apples, steel-cut oats, celery, and dark leafy greens are good choices) is important in the prevention and reversal of gallstones. Some of my favorite cholagogues (agents that promote bile production and flow) are artichokes and beets. Others include dandelion root (Taraxacum officinale), turmeric (Curcuma longa), and boldo (Peumus boldo). Never eat fried food. Drink plenty of water. Take 1–3 grams of vitamin C daily.

Another nutrient that promotes bile solubility is lecithin. Lecithin granules are available at most health food stores. Take 1 rounded tablespoon (500 mg) daily in applesauce, yogurt, or oatmeal.

September 2013

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6/21/13 11:50 AM

3 Keys to Cholesterol Control

BY MARY ANN O’DELL, MS, RD

IT IS ESTIMATED that more than 37 million Americans have high cholesterol. Since high cholesterol is a significant risk factor for heart disease, being aware of your cholesterol level and keeping it in control is a major way to help reduce your risk for heart disease. The three keys to cholesterol control include diet, exercise, and supplement support.

As always, be sure to check with your health care provider prior to changing your diet, exercise, or supplement routine.

REDUCE WITH DIET It is well known that a diet low in saturated fat and high in fiber can help lower cholesterol. Soluble fibers from apples, flax, and acacia are effective in reducing cholesterol. In addition, adding beneficial fats from nuts and fish can play a role in controlling cholesterol. Omega-3 fatty acids found in fish, flax, and chia seeds are known to help lower triglycerides and cholesterol.

IMPROVE WITH EXERCISE Exercise helps maintain healthy cholesterol levels by improving circulation and weight control in the body. In addition, exercise helps increase your good HDL cholesterol. So find something you enjoy doing and get moving for your heart.

MAINTAIN WITH SUPPLEMENTS Nature also provides numerous herbs that help in maintaining healthy cholesterol levels. Garlic is probably the most popular herb for heart health. Numerous studies have found that garlic lowers blood levels of triglycerides and LDL cholesterol—the “bad” forms of cholesterol—by as much as 20 percent. Dandelion, burdock, and turmeric are all mildly bitter and act to enhance and support the liver’s functions, including cholesterol metabolism and transport. Supporting the liver allows the body to more efficiently handle cholesterol.

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September 2013

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7/31/13 9:28 AM

Natural Support for Liver Health

BY SALLY KARLOVITZ, CN

THE LIVER IS THE largest organ in the body, and one of the most important for keeping the body free of toxins. Under normal circumstances, the liver can handle most chemicals and substances it is exposed to. However, over the years, as toxins in our environment and our diet have increased, so has the incidence of liver damage. Everything we eat, drink, or breathe is filtered through the liver. As the liver becomes overwhelmed, many essential functions it is responsible for become affected, including regulation of protein, fat and carbohydrate metabolism, detoxification, and the storage of vitamins and minerals.

Signs of liver dysfunction may include adult acne or other skin disorders, poor digestion, low energy, and brain fog. Fortunately, there are many things we can do to protect the liver and support its function for optimal health and vitality.

One of the first things to consider for optimal liver health is to take a burden off the liver by utilizing substances that help cleanse the liver. Certain herbs have been shown to bind to toxins in the liver and help support healthy liver function.

Milk thistle is rich in antioxidants that specifically protect against substances that damage liver tissue. It also enhances liver function and has been shown to help support the regeneration of liver tissue. The herbs dandelion and Oregon grape root have traditionally been used as liver tonics. Certain amino acids, including methionine and N-acetyl cysteine (NAC), also support liver detoxification. NAC is an antioxidant that increases synthesis of another potent antioxidant, glutathione. NAC has been shown to provide protection against a number of toxic substances including alcohol and drugs, helping to detoxify and protect the liver against these substances.

Take steps now to protect your liver with specific support nutrients. Keeping your liver healthy can help keep you healthy.

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The Healthy Edge

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7/31/13 9:28 AM

GMO REALITY CHECK

BY MELISSA DIANE SMITH

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Recent news and telling signs that more people are moving away from genetically modified foods

F

or nearly 20 years, most Americans have been in the dark about genetically modified organisms (GMOs) and the foods made with them. But that’s all starting to change as growing numbers of people are learning more about these untested, unlabeled substances imperceptibly (yet pervasively) hidden in our foods.

According to recent surveys, 90 percent of Americans— which includes an almost even split among Democrats, Republicans, and Independents—want genetically modified foods to be labeled. More than a million people have signed the Just Label It! (justlabelit.org) petition that asks the US Food and Drug Administration (FDA) to implement mandatory labeling of genetically modified (GM) foods, with a bipartisan group of 55 members of Congress agreeing that such labeling would “prevent consumer deception.”

In May 2012, nearly one million voter signatures were submitted in California to place a GMO labeling initiative on the ballot in November. And while that initiative ultimately failed, the effort to get it on the ballot did raise awareness across the country about the issue. It’s believed that should similar laws eventually pass in other states, it could help convince companies to switch to non-GMO versions of their products nationwide to avoid disclosing information about GMOs on their labels and risk turning off consumers.

Growing Movement But even without such laws in place, more people individually and collectively are turning away from GMOs. The Non-GMO Project Verified label is the fastest growing label claim in the natural foods industry, and sales of Non-GMO verified products increased 219 percent from 2010 to 2011. In addition, the number of local chapters in just one of several non-GMO activist groups—the Institute for Responsible Technology’s Tipping Point Network—tripled in just the first half of 2012.

“The number of people who have taken a position against GMOs is greater than ever,” says Jeff rey Smith, the author of The Healthy Edge

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GMO REALITY CHECK, CONT.

How to Say No to GMOs Tip #1: Buy Organic Certified organic products cannot intentionally include any GMO ingredients. Buy products labeled “100% organic,” “organic,” or “made with organic ingredients.” You can be doubly sure if the product also has a Non-GMO Project Verified Seal (below).

Tip #2: Look for Non-GMO Project Seals Products that carry the Non-GMO Project Seal are independently verified to be in compliance with North America’s only third party standard for GMO avoidance, including testing of at-risk ingredients.

Tip #3: Avoid At-Risk ingredients Even if it’s not labeled organic or verified non-GMO, you can still avoid products made with ingredients that are likely derived from GMOs. The eight most common GM food crops are: Corn (as in corn oil, cornmeal, cornstarch, and other corn-based ingredients) Soybeans (as in soybean oil, soy protein, soy lecithin, soy milk, tofu, and other soy-based ingredients) Canola (as in canola oil)

GMO Basics

Cottonseed (as in cottonseed oil)

So what are GMOs? Basically, they’re plants and seeds created in laboratories.

Genetic engineers insert genes from bacteria, viruses, animals, or humans into the DNA of a food crop or animal to create an organism that would never occur in nature. Companies do this for two main reasons: to make crops that are tolerant to herbicides such as RoundUp that kill other plants, and to make crops that produce their own insecticides.

The FDA’s own scientists warned that these new foods could create new toxins and allergens and needed to be more thoroughly tested, but their concerns were largely ignored. Instead, the government took the official position that GM foods were “substantially equivalent” to conventional foods and didn’t require safety testing or labeling—in contrast to 40 other countries that require such foods be clearly labeled. Commercial planting of genetically modified seeds in the United States began in 1996, and soon after, food products containing GMOs hit the market, mostly without our knowledge.

By 2011, 94 percent of all soybeans and 88 percent of all corn grown in the United

Sugar beets (the “sugar” listed on food labels is almost always derived from sugar cane and GM sugar beets) Most Hawaiian papaya A small amount of zucchini and yellow squash Also, beware of dairy products, which may come from cows that have been injected with GM bovine growth hormone, and meats from animals (including farmed fish) that have been fed GM foods. Look for dairy products labeled No rBGH or rBST, artificial hormone-free, or organic; wild-caught fish; and organic meat.

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Tip #4: Use Non-GMO Shopping Guides Download either the new Non-GMO Shopping Tips brochure or Non-GMO Shopping Guide at nongmoshoppingguide.com to help identify and avoid GM foods and hidden GM ingredients on food labels. If you have an iPhone, download the ShopNoGMO guide for free from the iTunes store.

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Genetic Roulette, who has been traveling the United States speaking about the dangers of GMOs since 2003. “Their commitment to that position is greater than ever, and I would say that millions of people, in my judgment, are actively seeking to reduce the amount of GMOs that they eat.”

One telling example of increasing nonGMO activism occurred after a study by the Cornucopia Institute, an organic and agriculture policy group, found that certain brands of cereal contained GM ingredients.

Some natural food stores acted on that information, pulling those cereals off their shelves. Consumers responded, too, writing a flurry of angry website and Facebook comments to the manufacturers of the offending products. The public outcry prompted at least one cereal company to pledge that beginning in 2015, all of the new foods that it introduces will be Non-GMO Project Verified and will contain at least 70 percent USDA organic certified ingredients.

FREE iPhone App : ShopNoGM O

September 2013

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States was genetically modified. Soy and corn, along with other common GM foods (including canola oil, cottonseed oil, and sugar from sugar beets), are used as ingredients in countless other products, so many Americans—including health food shoppers—likely have been eating GM foods without realizing it.

No Benefits, Just Risks What we didn’t know about what we were eating may already be harming us.

Based on animal research with GM foods, the American Academy of Environmental Medicine (AAEM) says that there are serious health risks associated with eating GM foods, including infertility, immune system problems, accelerated aging, disruption of insulin and cholesterol regulation, gastrointestinal issues, and changes in organs. In 2009, the AAEM urged doctors to prescribe non-GMO diets for all Americans, saying that doctors are probably seeing negative health effects in their patients right now without realizing that GM foods are major contributing factors.

Genetically modified crops pose risks to the environment, too, including the serious threat of GM seeds spreading to and contaminating both organic and conventional crop fields. And while the

biotech industry claims that genetic engineering reduces the use of pesticides, research shows otherwise. According to a 2009 report by the Organic Center, overall pesticide use dramatically increased— about 318 million pounds—in the first 13 years after GM crops were introduced.

Herbicides sprayed in high amounts on GM herbicide-resistant crops have led to the development and spread of so-called “superweeds”—weeds that are able to adapt to and withstand typical herbicides. And the biotech companies’ proposed solution to this problem?

Create new GM crops that are resistant to ever more toxic chemicals, including 2, 4-D—a major component of Agent Orange. It’s a “crazy” idea because weeds would eventually adapt to that herbicide and any others, says Andrew Kimbrell, executive director of the Center for Food Safety and author of Your Right to Know: Genetic Engineering and the Secret Changes in Your Food.

The most important thing to know about GM foods is that they benefit only the chemical companies that produce them, says Kimbrell. “[The biotech companies] have yet to produce anything that benefits the consumer.

There’s no better taste, no better nutrition, no lower price. That’s the

dirty little secret that’s hardly ever reported. That’s why those companies don’t want GM foods labeled. They don’t want the consumer to be able to have the choice to say, ‘I want the same price, less risky version.’”

The Power to Change Our Food Both Kimbrell and Smith believe that while working to pass GMO labeling laws is important, consumers can help change the marketplace right now by exercising their power as shoppers.

Smith has estimated that if as little as 5 percent of the population starts consciously avoiding genetically modified foods, it could create a tipping point—a moment when major food companies realize that using GMOs is a liability and start pulling such ingredients from their products. Many recent signs—the amount of Internet traffic, attention by social media sites, coverage by mainstream media, and the increase in sales of non-GMO products—”all suggest that we’re on the doorstep of that tipping point,” says Smith.

So, if you don’t like the idea of eating genetically modified foods, get educated and shop non-GMO. You and other consumers like you just might change the future of our food.

The Healthy Edge

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7/31/13 9:39 AM

INFECTION PROTECTION What to eat and how to live for healthy immune function

By Lisa Turner

We’re right at the beginning of cold and flu season, and inside your body, a series of small battles is being waged.

The army, your immune system, is made up of a number of key players dedicated to protecting you from foreign invaders. How to keep these trusty defenders healthy and balanced? Here’s the best advice.

How to Move Studies show that regular exercise elevates levels of compounds involved in immune function. The exception is exercising to the point of exhaustion, which diminishes resistance. Otherwise, dance, swim, jog, do yoga—whatever moves you.

Walking. Brisk walking appears to be better for overall immunity than hard-core running. In one study, women who engaged in brisk walking or other moderate exercise for 30 minutes each day had half the risk for colds as those who didn’t exercise.

Yoga helps prevent alterations in the number of immune cells. It’s also associated with stress reduction and a corresponding drop in cortisol—a hormone that’s linked to suppressed immune function.

In most studies, yoga has shown auxiliary benefits such as reduced blood pressure, increased muscle strength, and reduced anxiety and depression.

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Tai chi, a Chinese martial art, benefits immune and autoimmune conditions, in addition to decreasing heart rate, blood pressure, and cholesterol. Research shows that Qigong has similar benefits. One study showed that a moderate Tai Chi and Qigong practice improved immune response in older adults after only five months.

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What to Eat

What to Take

The immune system is an army protecting the body from invaders, so you need to keep the soldiers well nourished.

Supplements can also give your immune system a healthy boost. Some of the best:

Allergenic foods. Food allergies put a lot of stress on the immune system. If you suspect that you’re allergic, work with a nutritionist to identify offending foods.

Ashwagandha. Traditionally used as an adaptogen to combat stress, it may also help enhance immune function. One study suggested that ashwagandha may help protect against colon cancer.

Coffee. In excess, coffee can tax the adrenal glands and central nervous system, which impacts immunity.

Brazil nuts. They’re high in selenium, which has been shown to improve immune response in several studies. Other sources of selenium include halibut, turkey, and sardines. Easy fix: Make a pesto of puréed Brazil nuts, garlic, fresh basil, and olive oil.

Oysters are rich in zinc, an antioxidant that’s essential for immune function. Many studies have shown that even mild zinc deficiency depresses immunity. Beef, crab, turkey, and kidney beans are other good sources of zinc. Easy fix: Combine oysters, crab, and fi sh in a seafood stew.

Pumpkin is packed with vitamin A, which enhances white blood cell activity. Studies show that a vitamin A deficiency actually increases risk of infectious disease.

Carrots, sweet potatoes, spinach, collards, and kale are other good sources. Easy fix: Add puréed pumpkin to pasta sauce.

Sunflower seeds are high in vitamin E, essential for overall immune function. In studies, even a small vitamin E deficiency has been shown to impair immune response. Other good sources: almonds, turnip greens, spinach, and beet greens.

Easy fix: Swap sunflower butter for peanut butter on sandwiches.

Papayas are packed with vitamin C, which improves many components of the immune system, including natural killer cell activity. Strawberries, grapefruit juice, peaches, peppers, broccoli, and Brussels sprouts are other good sources. Easy fix: Combine chopped papayas and peaches with minced jalapeños, red onion, and lime juice for salsa.

Red peppers contain vitamin B 6, which is necessary for the production of several important immune cells. Other good B 6 sources: tuna, spinach, cod, bananas, soy, and beans. Easy fix: Purée roasted red peppers and white beans for a quick dip.

Propolis, a substance produced by honeybees, is strongly antibacterial. One study found it more effective than an antibiotic against Enterococcus bacteria.

Astragalus, traditionally used to treat diabetes, also has immune-supportive effects. It’s especially useful in supporting the immune system during chemotherapy.

Reishi mushroom (Ganoderma lucidum) is used in Chinese medicine for health and longevity. Many studies point to its immune-supportive effects, and research also suggests that it inhibits tumor growth.

Probiotics have a wide range of immune-supportive actions that are especially effective in cases of diarrhea, allergies, viral infection, and irritable bowel syndrome. They may also help reduce inflammation.

Olive leaf extract has strong antiviral properties. In one study, it inhibited HIV-1 replication. It’s also been shown to lower blood pressure and reduce LDL cholesterol.

What to Avoid Some foods, toxins, and drugs upset immune system balance. The worst: Sugar can decrease the effectiveness of white blood cells to engulf bacteria by as much as 40 percent. The same is true for pasta, bread, and other refined carbohydrates. Stick to low-glycemic carbs, and use sugar in moderation.

Alcohol. Excess alcohol inhibits the ability of white blood cells to protect against cancer. And heavy drinking can result in deficiencies of immune-boosting nutrients.

Obesity. Excess fat can lead to resistance to leptin—a hormone that supports white blood cell production and enhances immune function.

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PARAGON PLUS BEE PROPOLIS Propolis is an effective antibacterial and antiviral agent that can be used both topically and internally. Paragon Plus Bee Propolis is lead free.

The Healthy Edge

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7/31/13 9:45 AM

Medicinal Mushrooms

BY SALLY KARLOVITZ, CN

THE USE OF MUSHROOMS for their health benefits isn’t new. Chinese and Japanese cultures have highly revered them for centuries. But what is new is the exciting research on how mushrooms protect and support our bodies. Some of the benefits research has found for mushrooms include: heart support, anti-tumor and anti-cancer, radio- and chemo-protective, antibacterial, antiviral, antifungal, and wound healing among others.

Q:

Many mushrooms have known therapeutic benefits in the body, related primarily to the immune system. Mushrooms are rich in polysaccharides called glucans which have the ability to enhance natural killer (NK) cell activity, promoting deep immune health. NK cells are part of the immune system that may provide an anticancer benefit. In addition to the immune benefits, mushrooms provide a host of nutrients, including protein, vitamin C, B vitamins, calcium, fiber, and other nutrients.

It’s no surprise to hear about sore throats right now. With the changing seasons, more people are prone to dealing with drainage, allergies, and colds this time of year, all of which can contribute to coughing and sore throat. A sore throat can be painful and very irritating! Thankfully there are some great herbs that can help. Honey and aloe vera are ingredients that soothe a scratchy throat, while ginger’s warming properties help increase circulation and healing.

Another herb that stands out for throats and cough is osha. Osha is a traditional remedy used by Native Americans for respiratory infections, including cough.

If there is a cough with your sore throat, osha can help ease the cough or make it more productive, helping to open air passageways in the lungs.

Herbs such as these can be found in portable, convenient sprays that give instant relief, while also fighting the root cause of your sore throat.

Maitake and shiitake mushrooms are used for immune benefits specifically related to cancer. But maitake has also been shown to help prevent infection and promote wound healing, and is protective against the side-effects of radiation. Ongoing research on shiitake has also shown it may have powerful antiviral properties and may help allergies.

Reishi mushrooms play many roles in optimal health. Research has shown they may help lower blood pressure, cholesterol, and triglycerides, and help protect against stroke.

Reishi has also been shown to work as a natural anti-histamine against allergies and as an anti-inflammatory for arthritis.

Cordyceps goes beyond the immune system to support stamina and endurance. It is classified as an adaptogen, which is a substance that helps normalize the stress response, bringing balance to the body.

For your best health, put mushrooms to work for you. Add them in your diet, or use them in concentrated supplement form.

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Q&A

Cordyceps

I have a scratchy sore throat and a cough that is very irritating! Is there something natural I can use to help?

A:

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September 2013

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7/31/13 12:50 PM

Smart Thinking: Nutrition for the Brain FOR THE COLLEGE STUDENT returning to school, or the businessperson with the demanding job, certain lifestyle changes can help increase your brain function and keep you alert.

EXERCISE Physical exercise increases oxygen to the brain and promotes healthy blood vessel function. Studies suggest that physical exercise may contribute to improved mental function. Mental exercise can help too. Read a book or work puzzles to help keep your brain functioning well.

BY MARY ANN O’DELL, MS, RD

believed to contribute to Alzheimer’s and other forms of dementia.

Phosphatidylserine (PS) is a compound from soy that helps keep brain cell membranes flexible, fluid, and able to absorb nutrients.

It has been shown to help all ages with improving focus, memory and attention span.

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. DHA omega-3 fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function.

HERBS & NUTRIENTS Ginkgo biloba extract has been shown to increase blood flow to the brain, improving transmission of nerve impulses. Research on ginkgo shows it has a significant positive effect on memory and cognitive performance. Ginkgo is also a potent antioxidant, which means it combats free radical damage. Free radicals, damaging compounds that break down cells, are

Power Thought Phosphatidylserine formula.

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The Healthy Edge

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7/31/13 12:51 PM

pure beauty

hang on to your hair Genes, toxins, hormones, and age all affect our hair, but nutrition also plays a key role. In fact, hair is especially likely to suffer from nutritional shortfalls

NUMBER OF HAIRS ON A HUMAN HEAD

100,000

T

o survive, the human body naturally assigns a pecking order to how nutrients are used, says Alan Christianson, NMD, medical director of Integrative Health Care in Scottsdale, Ariz. and author of The Complete Idiot’s Guide to Thyroid Disease. Essential internal organs such as the heart and brain get first priority, followed by muscles, bones, and connective tissue, and then skin and nails. “Hair is at the very bottom,” says Christianson.

Those priorities make good survival sense. Hair loss isn’t deadly or debilitating, but it isn’t usually desirable, either. To get a handle on what you can do to keep a healthy head of hair, it helps to understand what influences its growth.

Meet the Hair Follicle The word follicle comes from “follis,” the Latin word for “bag.” In this case, the bag holds the root of the hair and determines how well that hair will keep growing.

“We’re very dynamic,” says Christianson, meaning that cells in our bodies are continually turning over, dying off, and being replaced. Consequently, he says, “We have an amazing ability to heal ourselves.” The turnover occurs at different rates in different areas. For example, cells in the lining of the small intestine turn over in about 20 minutes, and skin cells turn over in a few days.

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Hair follicles regenerate much more slowly; it takes three months for their cells to be replaced by new ones. Because of this time lag, the state of the follicle is a historical picture of your body’s nutritional condition. However, because the follicle is hidden under the skin, the hair that grows out of it is the only visible sign, and it has an even longer time lag.

Hair grows at an average of one-half inch per month. Combine that with the three-month turnover of follicle cells, and the first half-inch of your current hair growth reflects your body’s chemistry four months ago. A strand of hair that is four inches long would be a snapshot from eleven months ago.

As we age, turnover of cells throughout the body becomes less efficient, and at some point, hair follicles may cease to support hair growth. Genes certainly play a role, but the right nutrition helps us make the most of our natural endowment.

Essential Hair Food For healthy hair, Christianson ranks protein as the most important nutrient— not as a total amount per day, but as a percentage of total daily calories, with 20–30 percent protein being optimal.

“Protein is used to process, or break down, all the food you eat,” he says, in addition to repairing and rebuilding tissue.

More specifically, for every 100 calories you eat, 10 calories of protein will be used to break down that food. Any remaining protein will be used to repair and rebuild tissues. If there isn’t enough to go around, hair follicles will be the first to suffer (see “Eat Enough Protein,” p. 27).

Christianson also recommends taking key minerals, healthy fats, a purified form of silica such as BioSil, and MSM. These all support healthy follicles and hair growth.

Hormones and Hair Two types of hormones—testosterone and thyroid—most commonly affect hair.

Testosterone and DHT: In women with PCOS (polycystic ovarian syndrome), too much testosterone can cause hair thinning. In men, and sometimes women without PCOS, testosterone can cause hair loss in two ways: by elevated levels of the hormone or by conversion to DHT (dihydrotestosterone), another hormone made from testosterone.

Blocking or reducing conversion to DHT helps preserve hair in men and some women, and is the target of pharmaceutical hair-loss treatments.

Thyroid: Hair loss or thinning can be a sign of low thyroid hormones, most often among women. Toxins are a trigger

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By Vera Tweed

because the thyroid gland accumulates more toxins than any other organ. To avoid toxins, eat organic foods and use non-toxic hair and skin care products.

Too little or too much iodine can also trigger thyroid malfunction. About 300 mcg daily of iodine from all sources is optimal, says Christianson. To see if your thyroid could be underperforming, take the test at thethyroidquiz.com.

Helpful Hair Supplements Because follicle cells take three months to regenerate and hair grows one-half inch per month, it can take about four months to start seeing results from supplements.

KERATIN BOOSTERS Keratin promotes healthy hair. Our bodies make it from the amino acids in the protein we eat. These nutrients improve our ability to produce keratin: Multivitamin and Minerals: Zinc, copper, selenium, chromium, and manganese, best taken in a multivitamin and mineral formula. Aim for 10–15 mg daily of zinc, which also helps block DHT. MSM: Dietary sulfur is a key ingredient in keratin production. Cruciferous veggies, such as cauliflower, are good sources.

MSM in supplements is also a rich source.

Take 1,000 mg of MSM, twice daily.

Omega-3 fats: Fish oil is the best source.

Take 1,000–3,000 mg daily. Flax seed oil is the richest source of plant-based omega-3s.

Take 2,000–3,000 mg in capsules or 1–2 Tbs. of flax seed oil daily.

Gamma-Linolenic Acid (GLA): A healthy form of omega-6 fats, GLA in supplements usually comes from borage, evening primrose, or black currant oil.

Silica: Look for a purified form, such as BioSil (choline-stabilized orthosilicic acid, or ch-OSA). Take 5 mg, once or twice daily.

Horsetail, an herb found in some natural hair formulas, also contains silica.

EAT ENOUGH PROTEIN Get 20–30 percent of your total daily calories from protein from a variety of sources. Many popular meals don’t provide this percentage. For example, a slice of pepperoni pizza with soda contains:

Total calories in pizza slice (approximate):

300

Calories from protein:

52

Percentage of protein calories in pizza:

17%

Soda calories in 7.5-oz can:

90

Calories from protein:

0

Total protein percentage in pizza-soda combination:

13.3%

To see if you’re eating enough protein, track your food and protein percentage for a few days. Food labels don’t state the percentage of protein. To calculate it, multiply the number of grams of protein by 4, and then divide that number by the total number of calories in the food or beverage. Or, skip the math and use a free online diary or smartphone app at www.myfitnesspal.com.

If your percentage of protein is below the 20–30 percent range, choose protein-rich foods in place of those that are high in carbohydrates and fat—such as grilled chicken in place of pizza.

DHT BLOCKERS Supplement formulas that block DHT contain nutrients and herbs, such as Ho Shou Wu, used in Traditional Chinese

Medicine to restore healthy hair; and saw palmetto and phytosterols, which help to balance hormone production and reduce levels of DHT.

HAIR LOSS SURVIVAL KIT

Each of the products below contain either one or a combination of the nutrients covered in this article.

A AKIN’S OR CHAMBERLIN’S O OMEGA XTRA-PLEX T This balanced blend o of essential fatty acids ssupplies an optimum level o of Omega-3 & Omega-6 ffrom fish, flax, and borage o oil, needed to promote healthy hair and skin.

RESERVEAGE ORGANICS KERATIN BOOSTER This product uses a patented process that enables the keratin molecule to be absorbed in the body, making it both bioactive and bioavailable.

BIOMED HEALTH BAO SHI ADVANCED MEN’S RESTORATIVE HAIR NUTRIENTS This formula combines herbs (including Ho Shou Wu), vitamins and minerals, and saw palmetto.

Ideal for thinning or graying hair.

PARAGON PLUS SILICA COMPLEX This unique blend of nutrients helps support the health of skin, hair, and nails, structural features essential to natural beauty.

The Healthy Edge

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gluten free

By Melissa Diane Smith

beyond the basics

B

ecause celiac disease is an autoimmune reaction to gluten in the small intestine, most people assume that gluten sensitivities involve gastrointestinal (GI) problems. But those types of symptoms are actually the exception, rather than the rule. Research has revealed that: Almost 50 percent of new patients diagnosed with celiac disease do not have GI symptoms. Common symptoms include anemia, bone disease, or neurologic issues.

Children older than age three who are diagnosed with celiac disease are more likely to have non-GI conditions, including type 1 diabetes, thyroid disease, Down syndrome, anemia, or mood disorders.

Individuals with non-celiac gluten sensitivity—a less severe reaction to gluten—have non-GI symptoms such as headache, foggy thinking, joint pain, and numbness in the legs.

Surprising things you probably don’t know about gluten sensitivity

Many other non-GI diseases appear to benefit from a gluten-free diet, including epilepsy, multiple sclerosis, autism spectrum disorders, and dermatitis.

Elimination Test While there are reliable medical tests for celiac disease, no one has yet come up with a definitive test for non-celiac gluten sensitivity. So how do you know if a gluten-free diet could really help you—especially when you consider the wide variety of conditions related to gluten sensitivity?

Most experts agree that the best method is to try eliminating gluten from your diet, and see if your symptoms improve. If they do, you have proof that a gluten-free diet is your best medicine.

That said, if you have a condition that’s a common complication of celiac disease—

Beet and Radish Salad with Tahini Green Goddess Dressing*

such as iron-deficiency anemia, infertility, osteoporosis, or an autoimmune disease— it’s best to act from a place of knowledge and get the blood tests to screen for celiac disease first before eliminating gluten from your diet. Determining whether or not you have celiac disease will make it much easier for your doctor to monitor and treat your condition.

SERVES 4

Both recipes can be made a day in advance. The salad can store in the refrigerator for 2–3 days and the dressing can store for up to 5. You may need to add a little lemon juice and/or water to the dressing before serving, as the tahini tends to thicken over time.

DRESSING: ¼ cup fresh mint leaves ¼ cup fresh cilantro ¼ cup lemon juice ¼ cup tahini (sesame seed butter) ¼ cup organic extra virgin olive oil ¼ cup water 1 large clove garlic 1 tsp. agave nectar or sweetener of choice ½ tsp. unrefined sea salt

1. To Make Salad: Slice beets and radishes with mandoline slicer, and transfer to bowl. Peel oranges, making sure white part is removed.

Slice oranges into thin segments, and add to bowl. Add mint, lemon juice, olive oil, and salt and pepper to taste. Mix well, and allow to marinate 30 minutes.

2. To Make Dressing: Combine dressing ingredients in food processor or blender, and blend until smooth and creamy. If mixture is too thick, add water until desired consistency is reached.

3. To Serve: Place arugula and 2 Tbs. dressing into mixing bowl, and mix well. Transfer to 4 serving plates. Layer salad mixture—about ½ cup per plate—on top of greens. Drizzle with remaining dressing, and top with avocado slices.

PHOTO: PORNCHAI MITTONGTARE

SALAD 4 small organic beets 4 radishes 2 oranges 1 Tbs. finely chopped fresh mint ¼ cup lemon juice ¼ cup organic extra virgin olive oil Unrefined sea salt Black pepper 2 cups thinly sliced arugula or spinach 2 avocados, cut into slices

PER SERVING: 571 cal; 7g pro; 51g total fat (7g sat fat); 28g carb; 0mg chol; 293mg sod; 1g fiber; 12g sugars *Recipe courtesy The Tasteful Kitchen restaurant, Tucson, Ariz.

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natural gourmet

sufferin’ succotash Our healthful new twist on a classic seasonal favorite

By Jonny Bowden, PhD, and Jeannette Bessinger, CHHC

Satisfying Succotash SERVES 4

This “meal in a bowl” makes the perfect comfort food dish for early fall nights.

1

Tbs. plus 2 tsp. olive oil, divided

3

shallots, diced

2

cloves garlic, minced

1

lb. leanest ground beef (96 percent)

1

tsp. salt, divided

½ tsp. cracked black pepper 1

red bell pepper, finely diced

¾ cup finely grated carrots 1

10-oz. package frozen baby lima beans, thawed

1

14.5-oz. can diced tomatoes, undrained

1½ cup frozen corn, thawed 2

packed cups baby spinach

¼ cup fresh parsley, chopped ¾ tsp. lemon zest fresh lime juice to taste, optional

notes from chef jeannette For even more delicious flavor and freshness, you can cook lima beans from scratch. Soak 1 cup of dried baby lima beans overnight.

Drain and rinse the soaked beans, and cover generously with water in a soup pot. Add a bay leaf and ½ tsp. of dried thyme, and bring to a boil over high heat. Reduce heat and simmer, covered, for 30–45 minutes, until beans are just tender. Add ¾ tsp. salt for the last 5 minutes of cooking time. Drain and set aside until it’s time to stir them into the beef.

30

2. While beef is browning, heat remaining olive oil in soup pot or Dutch oven over medium heat. Add bell pepper, and sauté 5 minutes. Add carrots, and sauté 2–3 minutes more. Stir in lima beans, browned beef, tomatoes, corn, and remaining salt, stirring gently to combine.

3. Simmer 5–7 minutes, until veggies are tender, adding vegetable broth or water if too dry. Stir in spinach, and cook 1 minute more, until spinach is lightly wilted.

Stir in chopped parsley, lemon zest, and lime juice, if using, just before serving.

PER SERVING: 381 cal; 33g pro; 10g total fat (2g sat fat); 42g carb; 60mg chol; 1124mg sod; 8g fiber; 9g sugars

PHOTOGRAPHY THIS PAGE BY PORNCHAI MITTONGTARE

L

ima beans make a healthful addition to almost any meal. A ½-cup serving provides 7 grams of protein and 6½ grams of fiber, not to mention more potassium than a banana and a couple milligrams of iron.

But lima beans aren’t the only ingredient that makes this succotash special. Garlic is one of the foods included in the “Polymeal”—seven ingredients that researchers writing in the British Medical Journal suggest could lower the rates of heart disease by double digits. And the spinach, parsley, shallots, peppers, tomatoes, and carrots provide a wide assortment of vitamins, minerals, phytochemicals, and antioxidants.

Grass-fed beef boasts lots of omega-3 fatty acids and cancer-fighting CLA. Plus, it almost never contains antibiotics or excess steroids and growth hormones. So make this succotash with grass-fed beef. Your heart and brain will thank you.

1. Heat 2 tsp. oil in large skillet over medium heat. Add shallots, and sauté 2–4 minutes, until translucent. Add garlic, and sauté 1 minute more. Add ground beef, ½ teaspoon salt, and pepper. Cook, stirring occasionally, until browned completely, about 8–10 minutes. Drain, and set aside.

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favorite things

A+ for apples

F

Fresh ways to enjoy fall’s favorite fruit

or apple lovers, the cool mornings and clear days of autumn mean one thing: it’s time to head to the orchard, farmers’ market, or roadside stand to stock up on the season’s crisp, juicy harvest. Apples are now available year-round thanks to controlled-atmosphere cold-storage chambers that keep them fresh, and some varieties develop even better flavor over time.

When it comes to health benefits, apples are a particularly rich and absorbable source of different types of antioxidants. By

working as a team, these antioxidant nutrients exert a powerful effect. For example, an apple the size of a baseball contains, on average, a mere 6 milligrams of vitamin C, but because the combination of nutrients in the fruit work synergistically, its antioxidant activity is equal to 1,500 milligrams of vitamin C. In addition to fighting free radicals throughout our bodies, apples may reduce oxidation of LDL (“bad”) cholesterol, a factor being recognized as cholesterol’s most lethal aspect. The combination of nutrients and fiber in apples may help lower cholesterol.

Eating apples may also help prevent cancer cells from multiplying.

In a recent study of more than 7,000 American adults, people who regularly ate apples experienced some very specific diseasepreventing benefits: They decreased their risk for high blood pressure by 30 percent; they were 21 percent less likely to have a wider waistline; their odds of being diagnosed with prediabetes were 21 percent lower; and markers of inflammation were significantly reduced. These factors are directly related to disease and accelerated aging, so the adage “an apple a day keeps the doctor away” may be quite accurate.

Cranberry Applesauce MAKES 3 CUPS

best ways to benefit Fruit beats juice. Compared to whole apples, juice contains only 3–10 percent of the antioxidants, depending on the juicing method.

Eat the peel, which contains two to six times the antioxidants of the flesh, depending on the variety.

Keep apples refrigerated to maintain freshness and nutrient content, and eat within four to six weeks.

Choose organic when possible. Conventionally grown apples are one of the chief sources of pesticides in our diets, according to the Environmental Working Group.

Once you see how easy it is to make homemade applesauce, you’ll never go back to the jarred variety.

6 sweet-tart (unpeeled) apples, such as Braeburn, McIntosh, or Fuji, cored and cut into chunks 2 cups fresh cranberries ⅔ cup sugar ½ cup sweet cider ½ tsp. ground cinnamon ¼ tsp. ground allspice Combine all ingredients in large saucepan, and bring to a simmer over medium heat. Partially cover, and simmer 25–30 minutes, or until fruit is soft, stirring occasionally. Turn off heat, and cool. Transfer to food processor, and pulse until smooth. Chill 3 hours before serving.

PER ½-CUP SERVING: 216 cal; 1g pro; 1g total fat (0g sat fat); 57g carb; 0mg chol; 3mg sod; 4g fiber; 48g sugars

To slow browning after cutting apples, coat them with a mixture of one part water and one part lemon juice.

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7/31/13 10:14 AM

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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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A unique daily multivitamin with minerals, lutein & lycopene.

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