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March 2012
PROTEIN POWER THIS POTENT MACRONUTRIENT HOLDS THE KEY TO A LEAN, HEALTHY BODY
SMALL PACKAGES TRACE MINERALS BOAST BIG BENEFITS
rest easy
chamomile t e and other a natural sleep secrets p. 24
GRAIN GUIDANCE GLUTEN-FREE FACTS YOU NEED TO KNOW
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Honeydrop Beverages Rawritos Flax Crackers Crunchy raw golden flaxseed crackers dusted with savory seasonings. A rich source of fiber and omega 3 fatty acids. Organic, Raw and Gluten Free.
Wellness Teas A new twist on iced tea. Each bag steeps 12 quarts. Wellness Green Plus is a delightfully refreshing calorie free iced green tea with Echinacea, ginger & fennel. Wellness Tulsi Plus is a naturally sweet calorie free iced tea with tulsi & chamomile to soothe stress.
Vegetarian Bolognese Pasta Sauce P A delicious 100% organic sauce that is made in Bologna, Italy. This vegetarian sauce is made using the traditional Italian Bolognese sauce recipe, but replacing beef with soy. Use it in lasagna, over spaghetti, or as a dip for crusty bread.
Organic O i Mesquite M i Honey Raw organic honey from the native mesquite forests of northern Peru. It has a rich caramel color and a slightly grainy texture. Gluten Free.
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A delicious beverage powered by 1 tablespoon of wildflower honey. Available in a variety of flavors, Honeydrop is made with antioxidant rich juice or green tea, and each bottle is only 70-90 calories. With Honeydrop, you buy a bottle – you save a bee. Bees pollinate 1/3 of the produce we eat, and they are dying off at an alarming rate. Every bottle purchased helps to build a new hive to increase the bee population.
Gluten Free Muffin-Tops A favorite with those on gluten free diets, Udi’s introduces their new frozen food items. Blueberry Oat Muffin-Tops are a healthy and delicious option for a quick breakfast or afternoon snack. Gluten free, Soy free, Dairy free and Nut free, these muffin tops have 8 vitamins and minerals + 5 grams of fiber, making them a sensible, healthy snack. And look for Udi’s Uncured Pepperoni Pizza for a gluten free, soy free robust taste indulgence.
All-Natural Granola It’s granola you can really dig in to! Naturally high in fiber & antioxidants, each blend offers a unique flavor. Try Vegan Papaya Cashew Mix with whole grain oats + agave nectarr + cashews + papaya. Or for South of the Border flavor, try Rick Bayless’ Mexican Mix with whole grain oats + puffed amaranth + pumpkin seeds + peanuts + cacao nibs + red flame raisins.
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Quercetin Quercetin is a flavonoid, a plant pigment that gives many fruits, flowers, and vegetables their color. Quercetin can be found in onions, cabbage, apples, pears and cranberries. Quercetin shows promise in several areas of health.
Glucose Shield Supports blood sugar metabolism and healthy pancreatic function.* 100% natural herbal supplement formulated with Chinese herbs. Vegan and Gluten Free.
Inflammation Response. Quercetin acts like a natural antihistamine and anti-inflammatory. This activity makes Quercetin beneficial for those suffering from allergies or from inflammatory skin conditions such as eczema. E Exercise. Quercetin may enhance eexercise performance. One study ffound that supplementation with quercetin for 2 weeks significantly q iimproved exercise performance in yyoung men. Another study found ssupplementation for 7 days iimproved exercise endurance when ccompared to a similar 7-day period w without quercetin supplementation.
Fruit Stem Cell Skin Care Advanced formulations with fruit stem cells to renew, repair and regenerate skin. Apricot Probiotic Cleansing Milk for dry, sensitive skin is an age-defying cleanser thatt helps remove impurities. Blossom & Leaf Hydrating Refresher for all skin types is a hydrating toner that leaves skin refreshed and nd beautifully balanced. Daily Defense Lotion n is an SPF 18 facial lotion perfect for sensitive skin kin and for visible age-defying results.
H Heart Disease & Stroke. Research la last year found that a diet high in quercetin-rich fruits may cut stroke q rrisk by 52%. Flavonoids such as q quercetin are known antioxidants tthat work to protect cells from free radical damage, which may help protect against heart disease.
Fireberry Tea An immunity herbal tea that helps your body recover from excess physical exertion & eliminates toxins in the body.* Made with a blend of hibiscus, rooibos, currants, rosehips, elderberries & cranberries.
Kamourai XHP An herbal formula designed to help maintain a healthy liver.* With antioxidant properties to help maintain good health.* With broccoli sprouts, milk thistle & green tea. Gluten Free.
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Quercetin Aller-Plex™ Fight allergies naturally!* May support the body’s response to inflammation.* Complex of Quercetin with bromelain, vitamin C, pantothenic acid & nettles.
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March 2012
FEATURES
18 Protein Pros The Foundation of Good Health We all know that protein is one of the building blocks of a healthy diet—a macronutrient that fuels some of our bodies’ most basic processes. But did you also know that protein can help keep you fit and trim? Here’s the scoop.
24 Sound Sleep The Keys to a Good Night’s Rest From immunity to hormone balance, optimum wellness begins with sleep. Unfortunately, too many of us spend our nights tossing, turning, and waking. Here’s a look at the best natural ways to get your Zzzzzzs.
DEPARTMENTS
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NEWS FLASH 6
HERBAL HEALING 16
NATURAL BEAUTY 30
The Latest Research: Headache basics, allergy tips, pycnogenol and brain health, and more.
The Ginseng Experience: An adaptogen that promotes balance, ginseng may help with everything from anxiety to cancer.
Coffee Berry’s Beauty Perks: We prize the bean as a cornerstone of our morning routine, but the coffee plant’s berry may hold the key to younger looking skin.
SUPPLEMENT ADVISOR 10
Q&A: RESVERATROL 16
Trace Minerals: Small amounts of these nutrients add up to big health benefits.
Grape Power: This potent antioxidant may help stave off the effects of aging.
HEALING EDGE 12
SPRING DETOX 28
Nutrients for Anemia: Feeling run-down? Don’t overlook anemia as a possible cause.
Body Cleansing Made Simple: Rid your body of unwanted toxins naturally.
EXPERT’S CORNER 14
DIGESTION 29
Nutrition in the Raw: Advice from longevity and raw foods expert David Wolfe.
Helpful Herbs: Safe, effective ways to ease tummy troubles without pharmaceuticals.
GO GLUTEN FREE 32 Just the Facts: Should you go gluten free? Are there risks with the gluten-free diet? The answers to these questions and more.
NATURAL GOURMET 34 Hot Potatoes: Packed with nutrients, potatoes make a great addition to almost any meal—as long as they’re prepared in a healthful way.
March 2012
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LET TER FROM THE EDITOR
Building Blocks Remember when they used to trot out the USDA food pyramid to teach us about nutrition in school? A lot has changed since then, and our understanding of nutrition and its relation to optimum health has grown considerably.
Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ayn Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc
Take protein, for instance. It’s long been known as a key component of a healthy diet. In fact, it’s one of three macronutrients—along with fat and carbs—that fuel many of our bodies’ most basic functions. But did you know that protein can also help boost immunity, stave off age-related muscle loss, and keep us trim? See “Protein Pros” (p. 18) for the scoop. Then there are grains, another food pyramid cornerstone valued for their mix of carbs and fiber. Little understood until recently, however, are the grain-related problems stemming from gluten sensitivites. Today, information about these conditions is readily available, but there are still plenty of misconceptions out there. Check out “Just the Facts” (p. 32) for answers to some of the most common questions about gluten-free living. On the other end of the dietary spectrum from these heavy lifters are the trace minerals—nutrients that we need only in very small quantities. They may not get as much press as protein and grains, but you might be surprised at the important role they play in our overall health (p. 10). And those are just a few of the healthy building blocks that we’ve covered this month in The Healthy Edge—a lot more than the “four food groups,” that’s for sure! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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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. 2. 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.
March 2012
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OMEGA-3 THAT TASTES LIKE DESSERT?
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Available in a variety of Fish and Flax blends.
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NEWSflash HEADACHES
BASIC NUTRIENTS FOR ...
B Y VERA TWEED
M
edically, headaches can be classified into 150 different categories. Tension headaches are the most prevalent, but more-debilitating migraines affect almost 28 million Americans. Here are a few natural ways to find relief.
MAGNESIUM: Low magnesium levels are linked to more frequent and intense migraines and possibly other types of headaches. A study published in the journal Headache found that 360 mg of magnesium, taken daily for at least two months, reduced menstrual migraines. For headache prevention, take 200–600 mg daily on an ongoing basis. Some integrative physicians use intravenous magnesium for treatment. TIGER BALM: A study in Australian Family Physician found that Tiger Balm ointment, rubbed on the forehead, was as effective as acetaminophen (Tylenol) for tension headaches. Use a White Tiger Balm formula.
5-HTP: A Portuguese study, published in Headache, found that people who took 300 mg of 5-HTP daily needed less medication and had fewer tension headaches after 8–10 weeks. For migraines, several studies, such as one published in European Neurology, found that 5-HTP is as effective as some pharmaceutical drugs. Take 400–600 mg daily to prevent and reduce intensity of tension headaches and migraines. Take before bed, as 5-HTP can cause drowsiness.
FEVERFEW: Feverfew has been used for centuries to treat all types of headaches, but it was first scientifically tested in a study of migraine sufferers in 1985. Results, published in the British Medical Journal, showed that consistent use (for at least a month) can prevent migraines or lessen their frequency and intensity. Feverfew has a blood-thinning effect, so if you take a blood thinner the medication dosage may need to be adjusted by your doctor.
MORE REMEDIES: Butterbur helps prevent various types of headaches and is sometimes used in combination with feverfew. Studies have also found that vitamin B2 (riboflavin), 400 mg daily, helps some individuals. 6
March 2012
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© 2012 Solgar Vitamin and Herb
T O DAY ' S F R E S H , S U S TA I N A B L E C AT C H –
Wild Alaskan Salmon
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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
T H E C O M P L E T E L I N E O F S O L GA R N U T R I T I O N A L S U P P L E M E N T S I S AVA I L A B L E AT F I N E H E A LT H F O O D R E TA I L E R S W O R L D W I D E . F O R S T O R E LO C AT I O N S A N D A D D I T I O N A L I N F O R M AT I O N , LO G O N T O W W W. S O LGA R .C OM O R C A L L 1. 8 0 0 . 6 4 5 . 2 2 4 6
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NEWSflash GOT GARLIC?
A
ged garlic extract helps keep bones and arteries in good shape, according to research presented at an American Heart Association symposium. Scientists compared the effects of a placebo with Kyolic aged garlic extract among 60 people with heart disease. Electron beam tomography showed that aged garlic extract, taken daily for 12 months, improved bone mineral density and reduced artery calcification. The specific formula tested—Kyolic Formula 108—contained 250 mg of aged garlic extract, 100 mcg of vitamin B12, 300 mcg of folic acid, 12.5 mg of vitamin B 6, and 100 mg of L-arginine.
quick fi x:
ALLERGY BUSTERS Combined, these three natural remedies can equal allergy relief: Here’s what to drink, what to take, and what to eat.
Alvita Nettle Leaf Tea Bags: Stinging nettle works as a natural antiinflammatory. It also helps relieve water retention/bloating.
+ King Bio Allergy & Hayfever Reliever: Homeopathic and free of side effects, this convenient spray helps ease sneezing, runny nose, and watery eyes.
+ RED ONIONS: The red skin contains quercetin, which has anti-inflammatory properties. Get chopping!
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PYCNOGENOL, an antioxidant extract of French maritime pine trees, improved test scores and overall mental performance in a study of 53 Italian college students between the ages of 18 and 27. In the study, published in the journal Panminerva Medica, subjects who took 100 mg of the supplement daily had improved THE attention, memory, and mood. Earlier SUPPLEMENT research, published in the Journal of THAT Psychopharmacology, found that MAKES YOU Pycnogenol improved memory SMARTER among Australian seniors.
Not-So-Green Cleaning With the growing popularity of natural living, major supermarket brands have begun marketing a variety of “green” household cleaners. It might not surprise you to find out, however, that these supposedly environmentally friendly products can be just as toxic as their conventional cousins. So before you start your spring cleaning, check out Dirty Secrets: What’s Hiding in Your Cleaning Products?, a report from Women’s Voices for the Earth (WomensVoices.org) to find out which products really are free of harmful toxins. Or, just ask about truly green products at your local health food store.
March 2012
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Losing your memory as you age is natural. Improving your memory can be natural too. BrainStrong™ with life’sDHA™, the essential omega-3 nutrient for a healthy brain, is clinically shown to improve memory in adults.*† Including remembering why you walked into the kitchen. Introducing BrainStrong. Nourish Your Brain.
BrainStrongNaturals.com A trademark of DSM. © 2012 i-Health, a division of DSM. All rights reserved. *A recent clinical study showed that adults over 55 with a mild memory complaint who took 900mg/day of life’sDHA for 6 months, improved their short-term memory.
†These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat or cure any disease.
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SUPPLEMENT ADVISOR | BY JACK CHALLEM
trace MAGNIFIQUE THE BASICS: Calcium, magnesium, and sodium get a lot of attention—after all, they are the heavyweights among essential dietary minerals. Trace minerals, however— including zinc, copper, iron, selenium, and others—are no less important for health. HOW THEY WORK: Trace minerals serve myriad biochemical functions. They act as constituents of hormones, cofactors needed for energy production, coenzymes to initiate chemical reactions, and are part of many other biological processes. HEALTH BENEFITS: Trace minerals typically multitask—that is, they have diverse jobs in our health. Zinc plays a key role in the activity of genes, forming what geneticists call zinc fingers because of their shape. Zinc fingers are involved in activating genes and linking DNA to RNA. Zinc deficiencies interfere with this activity. Zinc is also needed to make copper-zinc superoxide dismutase, one of the most potent antioxidants in the body. The mineral is required in the manufacture of metallothionein, a small family of enzymes that protect us from lead and cadmium. Zinc is also needed for normal taste sensation. Copper is used in a key enzyme that breaks down food molecules for energy. Copper also is needed for normal immunity. In general, your supplements should contain a ratio of between 1:15 and 1:30 copper to zinc. Too much copper can suppress zinc levels, and vice versa. Iron is used by your body to make hemoglobin, the part of red blood cells that carries oxygen to tissues. It’s also needed
TRACE MINERALS RESEARCH CONCENTRACE Using ConcenTrace every day (just mix it with juice, food, or purified water) can help renew and energize your body’s “electrical system” for enhanced energy.
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Trace minerals are vital for immune health, energy, and blood sugar control
ALL SIGNS POINT TO TRACE MINERALS In middle age, Jane was experiencing multiple health problems. She was being treated by a nutritionally oriented physician for several health issues—all of which were helped by trace minerals. For Jane’s hypothyroidism, the doctor prescribed natural thyroid hormones and also recommended that Jane begin taking iodine and selenium supplements. For her blood sugar problems, he asked her to adopt a high-protein, low-carb diet and to take extra chromium. Because Jane was also iron deficient and chronically fatigued, her doctor recommended that she take iron supplements as well. Within several weeks of beginning this regimen, Jane said she felt better than she had in years. for enzymes involved in energy production. Check with your doctor before taking high-dose iron supplements, because too much can cause health problems. Chromium helps insulin transport glucose from the blood into cells, and supplements can greatly improve blood sugar levels. In a study of 180 people with type 2 diabetes, 500 mcg of chromium picolinate twice daily resulted in significant improvements in blood sugar and insulin levels after just four months. Selenium is needed to make glutathione peroxidase, a potent antioxidant. It enhances immunity and aids the body’s ability to fight a wide range of infections. Its antiviral activity was shown in a study of 174 HIV-positive men and women who took selenium supplements for nine months. Subjects taking selenium had increases in immune cells and decreases in viral load, while those who took placebos had substantial increases in viral concentrations. Selenium supplements may be especially beneficial for women who inherit mutations in the BRCA cancer gene. In a study of women with this gene mutation, selenium supplements significantly decreased the rate of gene damage. Iodine is an essential constituent of thyroid hormones, which regulate our metabolism.
PARAGON PLUS SUPER MINS contains calcium and vitamin D plus iodine, zinc, selenium, and other minerals and naturally occurring trace elements.
The principal thyroid hormones are T4 and T3 (the active form). Selenium is needed to convert T4 to T3. Both minerals should be included when treating low thyroid activity. Manganese works with chromium and zinc in maintaining our ability to use carbohydrates. Like zinc and copper, it’s needed to make the antioxidant superoxide dismutase. The mineral also plays important roles in the formation of cartilage. Molybdenum is needed to form aldehyde oxidase, sulfite oxidase, and xanthine oxidase. These enzymes help the body break down sulfites and aldehydes, the latter being a toxic by-product produced by yeast infections. BACKGROUND CHECK: There are still other important trace minerals: cobalt is part of the vitamin B12 molecule; boron helps strengthen bones; and vanadium can improve carbohydrate tolerance. WHAT YOU SHOULD TAKE: All of these minerals should be found in sufficient doses in quality multimineral supplements. In some circumstances you may need extra zinc, copper, iron, chromium, selenium, and iodine. Check with a health care practitioner about your specific situation. LUMINA HEALTH PRODUCTS CELL FOOD LIQUID CONCENTRATE provides high levels of oxygen, hydrogen, and trace minerals to the body, helping support energy, endurance, and natural health. Just add to water or juice about 15 minutes before meals or 45 minutes after, or add to your water bottle and drink throughout the day.
March 2012
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STRENGTH STAMINA RECOVERY
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HEALING EDGE | BY JONNY BOWDEN, PHD, CNS
nutrients for ANEMIA If you constantly feel run-down and tired, you may have anemia. Here are three supplements that can help ACCORDING TO THE MAYO CLINIC, more than 3.4 million Americans suffer with some form of anemia, the symptoms of which include fatigue, weakness, shortness of breath, pale skin, and cold or numb hands and feet. Headaches are another symptom, as are nails that break easily. So what is this condition, anyway? And how do we treat it? Let’s start with the basics. Your blood consists of a liquid called plasma, and three different types of cells: white blood cells fight infection; platelets help your blood to clot; and red blood cells transport oxygen. Anemia is a condition in which there are fewer healthy red blood cells than normal. This is serious stuff, because those red blood cells do important work. Their job is to take oxygen from the lungs into all tissues of your body, including your brain and other organs. “Oxygenated” blood is what gives you energy. It also makes your skin glow.
Iron-Deficiency Anemia The most well-known type of anemia is caused by iron deficiency. Hemoglobin— the protein in red blood cells that does the heavy lifting—is dependent on iron, and iron deficiency is the main reason your blood test shows a low level of hemoglobin. Approximately one-fifth of women, half of pregnant women, and 3 percent of men are iron deficient. Pregnant women are at especially high risk for anemia precisely because the growing fetus demands so much iron that there’s often not enough left for the mother. Menstruating women are also at risk, due to the monthly loss of iron in the blood. PARAGON PLUS TRIPLE B-12 DOTS supply 1,000 mcg of vitamin B12 from three different sources for enhanced absorption. In a natural cinnamon-flavored dot lozenge.
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If you are iron deficient, your doctor will probably prescribe iron supplements. Most people with mild or moderate irondeficiency anemia can correct the problem in about three months, but if iron stores remain low, a longer period of supplementation may be recommended.
Iron: A Double-Edged Sword Although iron deficiency can cause problems, too much iron also presents serious dangers. As iron builds up in the system, it can easily reach toxic levels and increase risk of both cancer and heart disease. As Andrew Weil, MD, counsels, “Unless you’re a menstruating woman or have had a significant blood loss, you should never take an iron supplement except when advised by a physician after blood tests show that you have iron-deficiency anemia.” Don’t forget that there’s lots of iron in red meat— especially liver—as well as molasses, lentils, egg yolks, clams, and beans. Your doctor can determine if you’re anemic with a basic blood test called a complete blood count (CBC), which will give you a reading of both your hemoglobin levels and your hematocrit (the percentage of red blood cells found in a blood sample). Normal ranges vary with age and gender.
Other Forms of Anemia Another common form of anemia is known as megaloblastic anemia, which is usually caused by deficiencies of either vitamin B12 or folic acid, both of which play roles in the production of red blood cells. You can get FLORADIX IRON + HERBS is a liquid blend of iron-rich herbs and foods that are easy to absorb and won’t cause constipation. This tasty liquid is also rich in B vitamins and vitamin C—all your bases are covered.
folic acid from green leafy vegetables and liver, and most cereals are fortified with it. But it’s a very important nutrient—especially for women of child-bearing age—and most nutritionists don’t think the recommended daily allowance is enough. Try to get at least 800 mcg a day through supplements. Folic acid is a member of the B-vitamin family, so it’s always found in B complex formulas as well as in multivitamins. It’s also one of the few vitamins that is better absorbed from supplements than from foods. Vitamin B12 is another matter. First of all, it’s not always well absorbed. Second, the main dietary sources of B12 are meat, eggs, and dairy—all animal products. Vegetarians almost certainly don’t get enough of this vitamin, which is not only important for red blood cells but also for the entire nervous system. If you’re a vegetarian you should definitely take B12 supplements, even if you don’t have symptoms of anemia. There are many simple reasons for feeling run-down and fatigued, but don’t automatically rule out anemia as a cause—and if it is the culprit, be sure to treat it right away. The good news is that the most common types are pretty easy to fix with the right nutrients. SOLGAR FOLATE supplies 400 mcg of Metafolin (L-methylfolate) which requires no conversion in the body because it is bioidentical to the bioactive form.
March 2012
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nutrition in the RAW David Wolfe, one of the leading authorities on raw nutrition, shares his powerful prescription for optimal health and longevity WITH DEGREES IN mechanical and environmental engineering, political science, law, and nutrition, no one can deny that David “Avocado” Wolfe is one well-rounded individual. This Renaissance man and best-selling author of Eating for Beauty, The Sunfood Diet Success System, Naked Chocolate, and Superfoods conducts as many as 80 health lectures and seminars each year in countries all across the globe. He also finds time to host health and beauty retreats and workshops at various spas and retreat centers around the world, where he informs the attendees with his vast knowledge of the latest breakthroughs in natural health, beauty nutrition, herbalism, chocolate, raw/living foods, and organic superfoods. Wolfe is also the developer of Longevity NOW, a multimedia system of books, CDs, DVDs, and other media that helps participants increase their longevity by teaching them to make simple additions to their daily habits and food choices. For more information about Wolfe’s books and seminars, log on to davidwolfe.com, and thebestdayever.com.
Q: Both of your parents were medical doctors. How has this affected your perspective and your interest in health? A: I’ve seen both sides of the coin. That is why I have spent the past couple of decades researching, writing, and lecturing on the secrets and strategies to achieve real 14
longevity. That’s why it’s my mission to share what I do with the public.
Q: Please briefly explain what Living Food Nutrition is. A: It’s a plant-based diet of raw foods, with an emphasis on low sugar intake, and high amounts of enzymes. Refined sugar is one of the most damaging substances that we put into our bodies. It’s a drug that causes artificial highs, mood swings, depression, and energy crashes. Enzymes are the necessary element for moving stagnation out of the body—whether that is in the form of excess weight, toxins, or even repetitive negative thoughts.
Q: One of your books is titled Naked Chocolate. How does chocolate affect health? A: Research has shown that chocolate affects longevity. Chocolate actually protects your heart from calcium-forming organisms that cause calcification. And dark chocolate—especially cacao beans or cacao nibs, which are raw pieces of the chocolate nut—contains cardiovascularsupporting antioxidants. Chocolate is also fun—and people who have fun live longer!
Q&A
EXPERT’S CORNER | BY TRACY RUBERT
Q: What motivates you to accomplish all you do? A: I found my mission and the rest is easy.
Q: What’s your favorite way to unwind? A: Jumping in ice-cold spring water. Q: What’s your favorite guilty pleasure? A: Organic raw cashews. Q: How do your start your day? A: With an affirmation: Today is going to be the best day ever.
Q: If you were stranded on a desert island, what one food and one supplement would you want to have with you? A: Cacao (Sacred Heart Chocolate) and deer antler velvet extract.
Q: What vitamins and minerals are most Americans lacking? A: Magnesium, iron, chromium, and vitamins B3, B6, B9, B12, and D.
Q: What are the most important foods for healthful aging? A: Goji berries, cacao, marine phytoplankton, bee pollen, and royal jelly.
Q: Tell us a bit about your Best Day Ever workshops.
Q: What is your advice for healthy living that everyone should know?
A: In a way that is simple, easy, and fun, we bring the audience from wherever they are in their nutritional knowledge up to speed on superfoods, superherbs, and chocolate.
A: We have everything we’ve always wished for. We have everything we’ve ever needed. Now the only thing left to do is say yes to all of the great things we have available.
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The Ginseng Experience BY MARY ANN O’DELL, MS, RD GINSENG IS BEST known as an adaptogen, an herb that has a balancing effect in the body, helping to calm physical and emotional stress. Not only is ginseng a perfect stress reliever, it has been used throughout the centuries to treat almost every possible aliment from anxiety to cancer. Let’s explore the healing effects of ginseng as we look around the world at the different forms of ginseng. In Eastern Asia, we find Chinese or Korean ginseng (Panax ginseng). Red ginseng is steamed or heated and dried and is considered the most warming and stimulating of the ginsengs. Rich in ginsenosides, Panax ginseng has been used as an energizing herb and has been studied for its effects on male sexual health. Heading north, we find Eleuthero (Eleutherococcus senticosus) in Siberia in Northern Asia. Although not a true ginseng since it contains no ginsenosides, Eleuthero has many of the same properties and works on many of the same symptoms as the Panax forms of ginseng. Eleuthero is primarily used to help increase stamina and boost the immune system response. Eleuthero also helps to relieve fatigue and has been used in Traditional Chinese Medicine as a remedy for insomnia. Finally, coming back to North America we find American ginseng (Panax quinquefolium), which has a slightly different chemical composition from Asian ginseng. American ginseng has been shown to help the immune system fight off symptoms of the cold and flu, as well as relieve the effects of stress. Along with these healing properties, American ginseng may help lower cholesterol and stabilize blood sugar. Whichever form is chosen, taken individually or in combination, ginseng has stood the test of time as one of the most popular and most effective antifatigue herbs available.
GINSENG SENSEI BLEND™ Supports physical, emotional & mental energy.* With Eleuthero root, Red Chinese Giseng & American Ginseng. Fast-acting concentrated liquid extract.
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HIS DAILY™ MULTIVITAMIN
Q&A Q: A:
What is Resveratrol?
Resveratrol, found in grapes, wine, berries, and Japanese knotweed, is a potent antioxidant that protects cells and blood vessels from damage and improves blood pressure, showing it has strong cardiovascular benefits. Resveratrol also inhibits the COX-2 inflammatory enzyme and it encourages cell death (apoptosis) of abnormally growing cells. This ability to protect cells and help the body rid itself of abnormal cells is a key factor in preventing signs of aging, making resveratrol a promising ingredient for promoting younger looking skin. A recent review of research on Resveratrol from the University of Florida has confirmed that Resveratrol improves on several markers that are associated with aging, including improving blood flow and insulin resistance, decreasing oxidative stress and decreasing inflammation in humans. This may explain why resveratrol is such a popular anti-aging ingredient. Red wine and grape juice are excellent sources of resveratrol, but for those who want to consume resveratrol without the extra calories, concentrated supplements are available.
TRUE RESVERATROL™ 150 MG
High potency daily multivitamin designed for the specific needs of men.*
Potent antioxidant nt found in grapes, wine, peanuts, & Japanese knotweed.*
Iron-free formula that supplies essential vitamins & minerals, plus male support herbs.*
Studied for its benefits related to cell lifespan & heart health.* Plant-sourced, with red wine extract.
March 2012
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Going Green
BY SALLY KARLOVITZ, CN
“GOING GREEN” IS definitely the right thing to do for environmental health, but did you know that “going green” with your own health is also the right thing to do? Some of the best health foods for our bodies are those in the category of green foods: foods high in chlorophyll. You may remember chlorophyll from science class when you studied plants. It is what makes plants green, and it is the life blood of the plant. What you don’t often learn is that chlorophyll has benefits for humans as well.
BARLEY GRASS AND WHEAT GRASS Barley grass and wheat grass are the early stages of cereal grains, and they resemble vegetables more than grains. They do not contain the gluten that mature grains have, but they are high in chlorophyll, protein, and nutrients. Green foods are popular because they are much more nutrient dense than vegetables, so you can boost your veggie intake with a small amount of these supplements. Green foods have been shown to be alkalizing to the body and beneficial to colon health.
CHLOROPHYLL Chlorophyll is to a plant what hemoglobin is to us. It is chemically identical to our hemoglobin except that in the center of a hemoglobin molecule is iron and in the center of a chlorophyll molecule is magnesium. Because they are so similar, it was found that chlorophyll can work in our bodies to build rich blood. It doesn’t raise iron levels, but it can help during times of anemia by oxygenating the blood.
SPIRULINA
Other noticeable benefits include the ability to detox the cells and act as a breath and body deodorizer. Chlorophyll can be taken in pill or liquid form, or it can be derived from chlorophyll-rich foods such as barley and wheat grasses.
Spirulina is a blue-green algae often found in green food supplements, although it has no chlorophyll. It is rich in beta carotene, protein, and other nutrients. It’s considered a complete food and has been cultivated as a food source for third world countries. Studies have shown that it is beneficial in helping to stabilize blood sugar and can help with weight loss. Overall, green foods make a healthy addition to any diet and supplement regimen, and they can be a wonderful way to do your part in “going green”.
HAWAIIAN SPIRULINA 500 MG
MAX EXTRACT™ GREEN TEA EXTRACT
Vitality promoting super food.*
Nutrient rich green algae.
Contains wheat grass and barley grass.
Supplies beta carotene and other naturally occurring carotenes.
Promotes antioxidant activity.*
OPTI-ORGANICS™ 100% ORGANIC GREENS
Rich source of chlorophyll, SOD, and enzymes.
Natural source of protein, B vitamins, and minerals.
Promotes optimal health.* Each serving is equivalent in antioxidant content to 4-6 cups of green tea.
The Healthy Edge
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FIND OUT HOW PROTEIN KEEPS YOU LEAN AND HEALTHY. PLUS, CHECK OUT PORTABLE AND DELICIOUS OPTIONS
PROP STYLING BY: DANI FISHER; FOOD STYLING BY: LIESL MAGGIORE
proteinPROS If you’re looking for a quick, inexpensive meal near your office or at the mall, it’s difficult to find fish or chicken that isn’t buried in batter, deep fried beyond recognition, drowned in gooey sauce (with lots of sugar–yum), and quite likely stuffed into an oversized white bun. Looking at such a giant sandwich, it’s hard to imagine that the little portion of protein within holds the key to a lean, healthy body—if only it could escape!
BY VERA TWEED | PHOTOGRAPHY BY PORNCHAI MITTONGTARE
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proteinPROS cont. In fact, protein is one of three “macronutrients,” food components that we require in large quantities (carbohydrates and fats are the others), in contrast to “micronutrients,” vitamins and minerals that we need in small quantities. Only protein provides amino acids, the building blocks that make up muscles and are essential for tissue repair. We lose muscle with age, and protein is a vital nutrient to slow down this process, which typically includes loss of strength, increase in body fat, and frailty that leads to falls and the inability to perform routine tasks such as getting out of bed and taking a shower.
types of PROTEIN POWDERS ANIMAL SOURCES Whey (from cow’s milk, may be lactose-free) Casein (from cow’s milk) Goat’s milk Egg (from egg whites)
VEGETABLE SOURCES Soy • Hemp • Rice • Pea
Protein is also necessary for the production of enzymes and hormones; essential for healthy immune function; and important for the normal development of babies in the womb and children. Among America’s thin minority, women and the elderly are most prone to not getting enough, which speeds up muscle loss and aging.
THE APPETITE SOLUTION Weight gain underlies most of today’s health problems, from diabetes to osteoarthritis, and protein is a key part of the solution. However, it’s beneficial only when it isn’t adulterated with the hazardous trimmings found in breaded, fried “fast foods.” “Everyone is fixated on calories, but I believe that eating less and exercising more is wrong. It doesn’t work,” says Jorge Cruise, author of The Belly Fat Cure. “The real secret is avoiding hidden sugar, and protein is very beneficial to weight loss, anti-aging, and overall health because it has very little or no hidden sugar at all.” Unlike carbohydrates and sugar, says Cruise, “Protein is powerful because it causes your body to become satiated very quickly, and it’s not something we’re prone to overeating. Carbs and sugar do the opposite—they cause you to feel more hungry.” Cruise’s weight-loss strategy recommends eliminating hidden sugars, not limiting lean proteins and non-starchy vegetables, including healthy fats, and enjoying some sweet treats and/or wine.
WEIGHT-LOSS RESEARCH Studies have found that compared to carbohydrate-rich diets, those with a higher percentage of protein lead to more weight loss, with more fat loss and less loss of muscle. For example, researchers at the University of Florida analyzed 87 studies that compared results of different types of weightloss regimens. Their conclusions, published in the American Journal of Clinical Nutrition, show that people following highprotein/low-carb plans for more than 12 weeks lost over 14 pounds more than those eating the same number of calories 20
on a high-carb diet plan. And, the high-protein approach preserved more muscle. According to research presented at a meeting of the American College of Sports Medicine, compared to carbohydrates and fats, proteins require more effort to be broken down, burning extra calories during digestion. As a result, simply substituting protein for other macronutrients can, by itself, cause some weight loss.
HOW MUCH DO YOU NEED? If a healthy, lean body is your goal, exercise is definitely part of the equation, and the amount of protein you require depends on the intensity and type of physical activity. “Protein needs increase in proportion to muscle breakdown during exercise,” says Mike Bracko, EdD, director of the Occupational Performance Institute in Calgary, Canada. Situations that cause muscle breakdown and require extra protein, he says, include: Doing strength training with heavy weights or intense, Navy SEAL-style routines using your own body weight for resistance. Running hard for 30 minutes per day, when gearing up for a marathon or triathlon, or doing any other intense aerobic training, either at a constant level or in intervals. A brisk walk or light jog doesn’t increase protein needs. The 30 minutes following intense workouts is the best time to eat protein, combined with carbohydrates for better absorption, says Bracko, as that’s when the muscles are most receptive to amino acids that repair exercise-induced damage. However,
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Ultimate Flora is America’s #1 Probiotic Brand You have trillions of bacteria cells in your body to keep you healthy — a balance of good, bad, and neutral. Poor diet, stress, and even aging can throw this balance off, leading to digestive issues like constipation, gas and bloating. Ultimate Flora high-potency probiotics promote good digestive health by providing an easy and safe way to supplement your body with more live cultures and more probiotic strains in each small capsule.* Ultimate Flora is a natural, once-daily probiotic solution from ReNew Life, the leader in digestive care for 15 years.†
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Ultimate Flora Critical Care Probiotic: 50 Billion live cultures 10 different probiotic strains that occur naturally in the human body Delayed-release capsule to help protect probiotics from harsh stomach acid Potency guarantee
Available at natural stores and fine retailers everywhere. For more info or a location near you, call 1-800-830-1800 or visit www.renewlife.com. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Based on SPINS natural channel data, 52 weeks ending 10-29-11.
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proteinPROS cont. he cautions that too much protein, with or without exercise, will be stored as fat, just like an excess of any other food. In combination with exercise, branched chain amino acids (BCAAs)—leucine, valine, and isoleucine—can be especially helpful. “Some studies have shown that they can help reduce body fat, improve muscle strength and speed of contraction, and improve performance and recovery,” says Bracko. Lean red meat, skim milk, and whey protein are the richest sources of BCAAs, and some protein powders are formulated to deliver extra BCAAs.
GARDEN OF LIFE RAW PROTEIN is a raw, vegan organic protein powder with 18 grams (35 percent) of the daily value per serving, plus all essential amino acids. It mixes instantly and has a neutral taste.
PARADISE HERBS PROTEIN & GREENS features soy-free vegetarian pea protein plus green foods, super foods, herbal adaptogens, and probiotics.
talking TURKEY The Aztecs first domesticated this North American fowl, not only consuming its meat and eggs for their high protein content, but also using its feathers for ceremonial vestments. And while we may not routinely adorn ourselves with headdresses, we would be well advised to emulate the Mesoamericans in utilizing turkey as a major source of protein in our diets. Recent research has demonstrated that turkey meat can provide benefits that red meats such as beef cannot and avoids some of the pitfalls—such as threats to the cardiovascular system and a higher risk of colon cancer—that red meats can inflict.
MEDITERRANEAN TURKEY MEATLOAF SERVES 8 Serve with smashed boiled potatoes with olive oil and baby peas. The leftovers make great sandwiches. 3 lbs. ground free-range organic dark turkey meat
¾ cup chopped sun-dried tomatoes in olive oil, drained
1 egg
1 cup shredded fresh basil
½ cup milk
¾ cup panko bread crumbs
7 oz. crumbled French feta cheese
1 Tbs. Italian seasoning mix
3 oz. pine nuts
¾ cup organic ketchup
1. Preheat oven to 375°F. 2. Place all ingredients except ketchup in large mixing bowl, and combine, mixing lightly with hands.
3. Transfer to 9x13 baking dish (or disposable foil pan) and shape into loaf—don’t pack too tightly.
4. Spread ketchup evenly over top. Bake 1 hour 10 minutes; remove from oven, and let rest for 10 minutes before slicing, and serve.
BALANCED PLANETS SUPERFOODS DAILY POWER SHAKE WITH PGX WHEY PROTEIN (in vanilla and chocolate) has whey protein, vitamins, and PGX, a fiber shown to help regulate blood sugar and reduce cravings.
PER SERVING: 494 CAL; 44 G PROT; 27 G TOTAL FAT (7 G SAT FAT); 18 G CARB;145 MG CHOL; 626 MG SOD; 1 G FIBER; 6 G SUGARS
SMOKED TURKEY & FENNEL SALAD SERVES 6 A little something different for lunch—serve over greens for a refreshing salad or make a hearty sandwich with whole grain bread and romaine lettuce. 1½ lbs. low-sodium smoked turkey, cut into half-inch cubes 2 stalks celery, chopped
AKIN’S OR CHAMBERLIN’S OPTI-WHEY is a glutenfree protein powder with a blend of uniquely processed whey protein isolate and whey concentrates. It's sweetened with stevia and has no artificial flavors or sweeteners.
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1 small fennel bulb, chopped
2 Tbs. fresh lemon juice 1 _ 3
cup mayonnaise
1 Tbs. Dijon mustard Grind or two of black pepper
¼ cup Italian parsley leaves, chopped
1. Toss together turkey, celery, fennel, parsley, and lemon juice in large bowl. In small bowl, stir together mayonnaise, mustard and pepper; spoon over turkey mix; and stir to combine. PER SERVING: 226 CAL; 29 G PROT; 12 G TOTAL FAT ( 2 G SAT FAT); 4 G CARB; 65 MG CHOL; 904 MG SOD; 1 G FIBER; 1 G SUGARS —Neil Zevnik
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You Never Know Who You’ll Come In Contact With. Take extra care. Trust your immune health to Ester-C.Ž*
This season do everything you can to better support your immune health.* Eat healthy‌get plenty of rest‌and take Ž Ester-C every day to help support your immune system.* Ž Taken just once a day, patented Ester-C absorbs into your system and stays there, delivering the advanced, active immune system support and the potent antioxidant activity you can depend on.* Now more than ever, trust your immune health to Ester-C Ž*, The Better Vitamin C Ž‌ how can you afford not to? Available at health, natural food and vitamin specialty stores.
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*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease. , Ester-CÂŽ and The Better Vitamin CÂŽ are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744.
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Š 2012 American Health Inc.
11-AH-1258
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Sound
Sleep From immunity to hormone balance, your health depends on logging adequate snooze time
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By Karolyn A. Gazella
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W
hen we think of sleep, we think of a time to rest, a time of inactivity when our
bodies can wind down from the day’s events. But that’s not the case. When we sleep soundly, there is a whirlwind of interior activity as our bodies repair muscles, release hormones, bolster immunity, and energize our cells. Getting enough sleep—or not—affects our ability to concentrate, our mood, and even our weight. It also affects how our bodies age. “Chronic sleep loss may not only hasten the onset, but also increase the severity of age-related ailments such as diabetes, hypertension, obesity, and memory loss,” Says Eve Van Cauter, PhD, professor of medicine at the University of Chicago. In addition, lack of sleep is associated with depression, anxiety, and even accelerated aging. “When we are tired, we feel edgy, irritable, and are more reactive to stress,” says holistic pharmacist Sherry Torkos. The most common sleep complaint is insomnia. It affects about one-third of the American population, with women more than twice as likely to experience it as men.
IS IT INSOMNIA? Many people don't get the recommended seven to nine hours of sound sleep per night. Do all of those people have insomnia? If you have difficulty falling asleep, can’t stay asleep, and/or experience poor sleep quality at least three nights a week for more than a month, you have insomnia. Some people have what’s known as stress-induced insomnia, when the stress of everyday living gets in the way of a good night’s sleep. This type of insomnia can be difficult to manage because we often can’t simply remove the stressor, such as money problems or job pressures. Insomnia can be maddening. As a result, many people turn to over-the-counter and prescription drugs. These drugs are not without their side effects, which can include dependence, confusion, dry mouth, and morning drowsiness. Some people experience allergic reactions, and these drugs can also interact negatively with painkillers, sedatives, other drugs, and alcohol. Withdrawal from sleeping medications can cause nausea and a worsening of insomnia. The good news is that there are many natural ingredients that can provide a viable, and safe alternative to sleeping pills.
SLEEP-ENHANCING SUPPLEMENTS A nightly routine that includes a cup of chamomile tea is enough to relax most of us and help us get to sleep. But if you suffer from chronic insomnia, you might need something a little stronger. The following natural, scientifically validated, safe alternatives to over-the-counter and prescription sleep medications can help.
Melatonin is best known as a natural cure for jet lag. However, many studies have indicated that it's effective for insomnia, as well. A 2008 study showed that 5 mg of melatonin daily helped shift-working nurses fall asleep more easily. And controlled release forms are proving to be even more effective. A report in the journal Expert Opinion on Investigational Drugs showed that a prolonged-release melatonin supplement significantly improved morning alertness and sleep quality in patients over age 55. Melatonin is particularly effective for people who have difficulty falling asleep, although the sustained release form may help you stay asleep. Gamma-aminobutyric acid (GABA) is an amino acid that has been proven to be a safe, effective natural treatment for insomnia. In 2008, a group of researchers from Brigham and Women’s Hospital in Boston showed that non-medicated individuals who suffer from insomnia have significantly lower levels of GABA in the brain. The recommended dosage is 250–1,000 mg one to two times per day, taken 45 minutes before bedtime. In 1990, tryptophan was taken off the market due to contamination. Today, pure, pharmaceutical-grade L-tryptophan (trade name TryptoPure) is available, so people can take advantage of this powerful natural substance. L-tryptophan is an amino acid that has been shown to naturally enhance sleep. L-tryptophan crosses the blood-brain barrier where it is converted to serotonin and later metabolized into melatonin. The recommended dosage of L-tryptophan is 500–3,000 mg, 30 minutes before bedtime. Be sure to talk with your doctor before combining tryptophan with antidepressant medications. For stress-induced insomnia try L-theanine. “For several years, I have been impressed that Suntheanine (a brand of L-theanine) is the only substance, natural or otherwise, that reduces feelings of stress and improves sleep quality without creating drowsiness or diminished motor performance,” explains Michael R. Lyon, MD, medical and research director of the Canadian Centre for Functional Medicine with the University of British Columbia. Try a dose of 200–500 mg of L-theanine, one to three times daily, alone or in combination with GABA. In addition to achieving seven to nine hours of sleep each night, it's important to experience quality sleep with fewer awakenings. For this, Michael Murray, ND, recommends 3 mg
The Healthy Edge
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Sound Sleep
C O N T.
daily of methylcobalamin, (vitamin B12). Murray says studies show that methylcobalamin improves sleep quality, increases alertness during the day, and helps individuals feel refreshed in the morning.
SLEEP SENSATION While melatonin, GABA, and tryptophan are popular and effective natural sleep aids, there is a less well-known, but equally impressive, natural substance that you might want to try: Seditol is a propriety combination of Magnolia officinalis bark, which has been shown to have antianxiety properties, and Zizyphus spinosa seed, which has a history of use for insomnia in traditional Chinese medicine. Researchers tested Seditol on 295 volunteers with mildto-moderate sleep difficulties. The scientists concluded that Seditol helped improve restful sleep and reduced the fatigue associated with lack of sleep in more than 80 percent of the study participants. Nearly 90 percent of subjects said that they felt more relaxed on the product.
WHAT ELSE CAN YOU DO? If you suffer from insomnia, you may want to try these dietary and lifestyle tips in addition to supplements:
1. Establish a regular bedtime and wake time.
SLEEP WELL, BE WELL Because we spend about one-third of our lives sleeping, it makes sense to maximize that time. So it's important to recognize any sleep problems you're having, and work to find ways to alleviate them. The right dietary supplements plus a few simple lifestyle changes can significantly enhance the quantity and quality of your slumber. This will help ensure that your body can replenish, restore, and rejuvenate, which will in turn help you get ready to tackle another day. So don’t underestimate the value of a good night’s sleep. If you sleep well, you will be well.
BLUEBONNET PHARMACEUTICALGRADE L-TRYPTOPHAN 500 MG contains TryptoPure, a highly pure, vegetarian source of free-form L-Tryptophan.
2. Reserve the bedroom for intimacy and sleep only; do not watch television, eat, or work in your bedroom.
3. Make your bedroom dark, quiet, and comfortable.
IRWIN NATURALS POWER TO SLEEP PM is a liquid softgel that promotes restful sleep with GABA, melatonin, and theanine.
4. Avoid caffeine and alcohol within six hours of bedtime; drink calming teas instead, such as chamomile and lemon balm.
5. Exercise during the day, but not right before bedtime. 6. Avoid sugary foods and refined carbohydrates before
PARAGON PLUS FRESH REST XTRA provides support for quality nighttime rest with valerian, passionflower, and melatonin.
bedtime.
7. Avoid foods with additives and preservatives; some of these ingredients can act as stimulants.
8. To avoid nighttime awakening due to drops in blood sugar, eat 1-2 oz. of a complex carbohydrate snack, such as oatmeal, whole-grain cereals, or whole-grain bread, one hour before bedtime.
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AMERICAN BIOSCIENCES INC. SLEEP SOLVE 24/7 helps support healthy sleeping habits with melatonin, 5-HTP, magnesium, and Seditol (magnolia).
March 2012
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Body Cleansing Made Simple
BY SALLY KARLOVITZ, CN
EVERY DAY, OUR BODIES are exposed to chemicals and toxins through the air we breathe, the food we eat, and the products with which we clean our house. The body has a natural ability to cleanse itself through the gastrointestinal system, liver, lymphatic system, skin, respiratory system, and urinary system. However, poor food choices, unhealthy lifestyle choices, and environmental factors, can easily overwhelm the body. To help keep the body functioning optimally, many nutrition experts recommend cleansing the body at least once or twice a year. A sensible, gentle detox or cleanse can be done for a couple of days or a couple of weeks, and should not disrupt normal activities. A good detox program is done in conjunction with modest changes to the diet. Eating clean for the time of the detox will further enhance the cleanse. It is best to avoid refined, fried, or fatty foods. Choose instead to eat a lot of fresh fruits and vegetables, fiber-rich whole grains, yogurt, nuts, and seeds. Natural products are available to assist with cleansing. Here are a few of the most common ingredients used for cleansing and detox:
FIBER A critical part of any cleansing program. Fiber absorbs and eliminates toxins, and improves colon function. Examples of fibers include acacia fiber, flax meal, oat bran, pectin, or psyllium husks. Since fiber also absorbs water, it is critical to drink plenty of pure water when you take in extra fiber.
BURDOCK A common detoxifying herb for liver, skin, and the urinary tract. It has been used traditionally as a blood purifier.
RED CLOVER Enhance circulation and cleansing of the blood and lymph. DANDELION ROOT Supports detoxification of the liver. Dandelion roots were traditionally used by Native Americans to treat kidney disease, skin problems, and stomach issues. Once a cleanse is complete, be sure to replenish and rebuild the body with balancing probiotics and nourishing green foods.
BURDOCK DTOX EX WHOLEPLEX™ Herbal formula that supports overall internal cleansing.* With Oregon grape root, burdock, dandelion, red root, & more. Concentrated liquid extract.
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SMOOTH FIBER 14™ Grit-free liquid fiber supplement for digestive health.* Supplies 14 g fiber per serving from acacia and inulin. Orange cream flavor.
DOPHILUS-8™ PROBIOTIC Healthy intestinal flora & immune system support.* Supplies 8 beneficial probiotic strains plus FOS. Shelf stable until opened.
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Herbs for Digestion
BY MARY ANN O’DELL, MS, RD
IN THE UNITED STATES, there are 60-70 million people diagnosed with digestive disorders, from indigestion and constipation to ulcers and irritable bowel syndrome. In the quest for a calm stomach, many people reach for over-the-counter or prescription medications to quiet their symptoms. But these medicines can come at a cost. Research has shown that certain heartburn and indigestion medicines can cause a loss of magnesium in the body and can increase risk for pneumonia and bone fractures. Instead of just covering symptoms, the natural approach to digestion can help get to the root of the problem, strengthening the digestive process and soothing stomach and intestines and the same time. In the plant kingdom, there are numerous herbs that can help do just that.
GINGER Ginger is probably one of the best known herbs for the stomach. It is a digestive tonic that can help improve digestion, relieve gas and heartburn, and ease nausea. Studies have shown ginger to be very effective in relieving the nausea associated with motion sickness, nausea due to chemotherapy, and even morning sickness during pregnancy.
FENNEL AND PEPPERMINT GENTIAN Gentian is an herb that falls into the category of a “bitter.” Bitter herbs increase gastric secretions, strengthening the body’s own process of digestion. They are particularly useful for those who have difficulty with digestion of fats and proteins. Bitters can help alleviate the bloated feeling that is associated with difficulty breaking down fats and proteins. Bitters are also helpful for those who deal with digestive upset related to aging and the slowing of the digestive system. Other bitter herbs include Oregon grape root and ginger.
GENT-GEST™ DIGESTIVE SUPPORT Supports the body’s natural digestion processes.* Herbal bitters formula with gentian. Concentrated liquid extract.
Fennel and peppermint are herbs that act as carminatives, helping to alleviate gas and bloating in the intestinal tract. Peppermint is also analgesic (pain relieving) and antispasmodic (calming muscle spasms), making it helpful for Irritable Bowel Syndrome (IBS). Enteric coated peppermint oil, which releases in the intestines, has been clinically proven to help IBS symptoms. A survey of clinical trials declared peppermint oil the first choice supplement for IBS patients with constipation or diarrhea to alleviate symptoms.
PEPPERMINT EZE™ ENTERIC COATED
GINGER 250 MG
Peppermint oil capsules.
Soothing stomach support.*
With ginger and fennel for their synergistic benefits.*
Supports normal inflammation response.*
Enteric-coated so ingredients will be released in the intestines.
Supplies standardized ginger root.
The Healthy Edge
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NATURAL BEAUTY | BY KIM ERICKSON
COFFEE BERRY’S beauty perks Give your complexion a boost with this powerful little fruit that may even fight fibromyalgia keep skin cancer at bay. Other studies suggest that coffee berry oil can stimulate the synthesis of collagen, elastin, and glycosaminoglycans in human skin cells. These are the proteins that make up the structure of the skin. By fortifying these proteins, coffee berry can help keep skin youthful. Used topically in skin creams, a one-percent concentration of coffee berry has been found to improve hyperpigmentation, fine lines, wrinkles, and overall appearance after just six weeks.
THE NEWS ABOUT coffee’s health benefits has been big over the past few years. Thanks to its high antioxidant profile, coffee has been linked to a lower risk of diabetes, Parkinson’s disease, colon cancer, and even cavities. And it turns out that the plant that makes your morning latte or mocha possible can also give your skin a wake-up call.
What It Is Coffee berries are the cherry-like fruit of the coffee plant that cover the bitter coffee bean. Scientists have discovered that the fruit contains abundant amounts of polyphenols, antioxidants that neutralize free radicals and protect cells against harmful oxidation. According to one research development group, a 400-mg dose of coffee berry is as effective against free radicals as superantioxidants such as blueberries, strawberries, and raspberries. Other research indicates that coffee berries have an antioxidant power that’s some 10 times higher than that of green tea in the ORAC (oxygen radical absorbance capacity) assay.
Along with boosting antioxidant levels, coffee berry may have other health benefits. A preliminary trial found that supplementing with coffee berry for four weeks helped college athletes recover faster after exercising. And University of California, Irvine researchers have found that glyconutrients, such as those found in coffee berries, significantly enhance the activity of natural killer cells in test subjects with fibromyalgia. The glyconutrients also boosted immune function by encouraging damaged cells to “commit suicide,” a process known as apoptosis.
What It Does
Where to Find It
Emerging research from Weill Cornell Medical College in New York shows that coffee berry replenishes the antioxidant capacity of the skin when used topically. The researchers speculate that this could help prevent signs of premature aging, and may also help
Most of the research into coffee berries is in the early stages, but as more benefits are discovered, you’re certain to see an increasing number of coffee berry–enhanced skin care products on store shelves. In the meantime, here are a few to get you started.
With ANDALOU NATURAL LUMINOUS EYE SERUM, advanced fruit stem cells, Vitamin C, and polypeptides boost collagen and elastin to smooth fine lines, while caffeine from green coffee stimulates circulation, reduces puffiness, and helps diminish dark circles.
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Bonus Benefits
NEW CHAPTER COFFEE BERRY packs the antioxidant equivalent of five servings of fruit, supplying potent antioxidants, polyphenols, and essential sugars (known as glyconutrients). But don’t worry, it contains less caffeine than a cup of tea!
March 2012
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12/19/11 12:06 PM
GO GLUTEN FREE | BY MELISSA DIANE SMITH
just the FACTS
Answers to your most pressing questions about gluten
WE’RE A FEW YEARS into the “gluten-free revolution” in this country, yet many people still don’t understand the basics about celiac disease, gluten sensitivity, and the ins and outs of going gluten free. To give us the answers, we posed commonly asked gluten-related questions to columnist Melissa Diane Smith—a leading nutritionist and author of Going Against the Grain and Gluten Free Throughout the Year—who has been counseling people on the gluten-free diet for more than a decade.
Q. What’s the best way to know if someone should eat gluten free? A. The first step is to get a blood test that measures the levels of antibodies associated with celiac disease. If the test comes out positive, you have your answer, and you should schedule follow-up tests to learn more about your condition. Far too often, however, the blood test comes out negative, and doctors mistakenly tell people that they can keep eating gluten. But recent research clearly shows that people can be sensitive to gluten without having full-blown celiac disease. This sensitivity causes uncomfortable symptoms and affects six or seven times the number of people who have celiac disease—and likely more than that. The best test that we currently have for gluten sensitivity is a simple gluten elimination diet. If your symptoms improve after two or three months of not eating gluten, it’s best to continue on a more permanent gluten-free diet.
Q. What is the difference between celiac disease and non-celiac gluten sensitivity? A. Celiac disease is an autoimmune condition in which the immune system attacks both gluten and the small intestine, which causes internal damage. Non-celiac gluten sensitivity can cause very similar symptoms, but it’s not an autoimmune issue, so it doesn’t lead to the gut damage that characterizes full-blown celiac disease. These symptoms can run the gamut from expected gastrointestinal issues to problems such as anemia, bone disease, depression, fatigue, migraines, and so on. In either condition, the immune system, our defense against “invaders,” reacts to gluten. With celiac disease, the adaptive immune system also reacts, setting off the autoimmune process.
Q. What are the biggest mistakes people make as far as eating gluten and not realizing it? A. The biggest mistakes are based on misconceptions—for example, thinking spelt, kamut, or regular commercial oats are free of gluten. They aren’t. Spelt and kamut are close wheat relatives that both contain gluten, and most oats in this country contain gluten due 32
to cross-contamination from being stored, shipped, or processed in places where wheat is also present. To completely avoid gluten, seek out certified gluten-free oats. Be aware, though, that while some people with celiac disease don’t have any problems with gluten-free oats, others experience more frequent diarrhea or severe constipation.
Q. Are there any health problems that people run into by going gluten free? A. Yes. The biggest by far is gaining unwanted, unhealthy weight. The unhealthy weight in turn leads to other health problems. There’s a perception that gluten-free always equals healthy. It doesn’t, especially if you eat nothing but processed gluten-free foods that are loaded with refined sweeteners, flours, and oils— low-nutrient, high-calorie ingredients—or genetically modified foods such as non-organic corn or soy. In my latest book Gluten Free Throughout the Year, I explain that for all the good a gluten-free diet can do, it can do just as much harm if you go about it the wrong way, which many people do. You can easily correct the problem by emphasizing fresh vegetables and fruits in your diet and being more selective about the packaged gluten-free foods that you buy.
March 2012
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Bone Strength ® Provides key nutrients—including Whole-Food Vitamin D3—that help the body effectively utilize calcium, promote bone creation, and foster optimal bone health.* fermented whole food, gently redirects “lost” calcium back into the bone bank. The TargetCal complex is completed by Vitamin D3—which is important for calcium absorption and has been found to aid in bone support and function.* New Chapter creates whole-food complexed Vitamin D3 by culturing the nutrient with probiotics and organic whole foods.
Calcium Source: Plant Versus Rock Many people think that all calcium supplements are created equal. The truth is that the most common form of calcium supplement today is derived from limestone or rock. We don’t eat rocks as
part of our balanced diet, so why would we choose to supplement our bone health nutritional needs with limestone? Our bodies understand and seek whole-food sources of nutrition. That’s why New Chapter formulated Bone Strength Take Care with a whole-food plant source of calcium, magnesium, and other important trace minerals. The calcium complex in Bone Strength Take Care is derived from a specific plant form called Lithothamnion Calcareum, sustainably harvested from pristine shores along the Icelandic coastline. Much as organic vegetables, this sea plant is allowed to mature naturally and then is sustainably harvested to deliver its optimal nutritional value. Calcium must be completely dissolved in order to be absorbed.
Beyond Bone Health: Joint Health and More In addition to the primary benefit of promoting bone health, the ingredients in Bone Strength Take Care also provide other health benefits—including joint, cardiovascular, and eye health.* The plant source of calcium found in Bone Strength Take Care has been shown to significantly promote joint health in a placebocontrolled human clinical trial.* Whole-Food Vitamins D3 and K1, along with Natural Vitamin K2 and Calcium have been shown to promote numerous components of cardiovascular health.* Whole-food Vitamin D3 provides many other benefits including eye, immune, digestive, and respiratory health.*
The plant-based calcium found in Bone Strength Take Care grows in a honeycomb structure and is extremely porous, which dramatically increases the calcium’s surface area. Stomach acid can then come into greater contact with the calcium, making it easy to dissolve. Calcium carbonate sourced from limestone has a much smaller, rocky surface area and is more difficult to dissolve.
TargetCal: Bones, Not Arteries In addition to whole-food calcium, magnesium, and trace minerals, Bone Strength Take Care is formulated with TargetCal™—a proprietary blend of whole-food vitamins designed to optimize calcium absorption and utilization, and avoid the “calcium paradox.” TargetCal provides a highly bioavailable, bioactive, and long-lasting form of natural Vitamin K2 (MK–7). Vitamin K2 is the most active form of Vitamin K in bones and arteries.
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1/17/12 2:09 PM
NATURAL GOURMET | BY NEIL ZEVNIK
hot POTATOES
As St. Patrick’s Day approaches, let us pay the noble spud its due respect as part of a well-balanced and health-giving menu
I ALWAYS REMEMBER my Irish grandfather looking down at his plate and plaintively asking in his delightful Irish brogue, “Where are the potatoes?” In his view, if potatoes weren’t on the plate, it wasn’t dinner. Turns out that he was more astute than any of us knew at the time. Pity the poor potato. It’s gotten a terrible rap in recent times, and most undeservedly. It’s the oh-so wicked things that we heap upon it and beat into it and fry it in that make it less than its brilliantly nutritious self. Consider these facts: one average potato contains a quarter of the daily minimum requirement of vitamin C and 20 percent of the daily value of vitamin B6. It has more potassium than a banana (almost 1 gram) and possesses cancerfighting phenols that rival those in broccoli and spinach. It’s also the No. 1 vegetable crop in the world and the second-mostconsumed food in the world, after milk. Hardly an inauspicious profile!
Way Back When
TIP:
It all began roughly 7,000 years ago on the shores of Lake Titicaca, high Whenever you can, cook in the Andes Mountains in South and eat potatoes with America. The hunter-gatherer their skins on. Not only community living there began to does the skin contain cultivate the numerous varieties many vital nutrients, it of wild potatoes that thrived in also contains a generous The Spaniards the rigorous climate, and soon it helping of dietary fiber. then introduced was their staple crop. In fact, the potato to potatoes were central to their Europe, where worldview—they even measured it was mostly shunned for a few centuries time by how long it took to cook due to superstition and ignorance. But a pot of potatoes! by the start of the 1800s, the potato was By the time of the Incas, the potato becoming a staple crop across much of was fundamental to the food security of Northern Europe, and especially in Ireland, the nation. Alas, the potato could provide whose climate was uniquely suited to this no defense against the invading Spaniards delectable tuber. It was, in fact, after the in 1532, and the Incan Empire ceased to Great Irish Potato Famine of 1845 (caused exist. The only bright note was to be found in by a mold disease in the crops) that more the Spaniards’ adoption of the potato—they disease-resistant and productive strains fed it to their sailors at sea, as its vitamin C became prized, and the basis for modern helped to ward off scurvy. 34
commercial production was established. Nowadays, Americans consume an average of 136.5 pounds of potatoes a year—more than a spud a day!
Why We Need Them The benefits of that 25 percent daily value of vitamin C are well-known, ranging from boosting the immune system to combating cancer to contributing to heart health. Even more impressive are the effects of vitamin B6: its integral role in the nervous system contributes to mood elevation, better sleep, and normal brain function; it’s critically important role in methylation (the way we
March 2012
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Helping Our Heroes Stay Healthy Firefighters put their lives on the line every day. Along with the obvious dangers they face, on-the-job stress takes a toll on their cardiovascular system. But you don’t need to be a firefighter to be at risk. Living a high stress lifestyle can boost anyone’s odds of developing heart disease.* Kyolic® Formula 110 is a unique blend of Aged Garlic Extract™ and Coenzyme Q10, two powerhouse nutrients that can help protect your heart by supporting healthy cholesterol, circulation, blood pressure and arterial health.*
Research shows that firefighters are two to four times more vulnerable for heart attack or other cardiac events on the job compared to the rest of us. But here’s the good news: a recent UCLA clinical study on firefighters suggests that taking Kyolic Formula 110 may help improve heart health in a variety of ways.*
If the nutrients in Kyolic Formula 110 can help guard firefighters from effects of stress, just think of what it can do for you.*
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.
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12/19/11 12:11 PM
NATURAL GOURMET | BY NEIL ZEVNIK, continued
control our genes) leads to increased cardiovascular health, and it is essential for the formation of virtually all new cells in the body. As if that weren’t enough, recent studies have identified numerous phenols and flavonoids in the skin and flesh of potatoes that protect against respiratory problems, cardiovascular disease, and certain cancers. Researchers even found two compounds, quercetin and the rare kukoamines, the latter of which is found elsewhere only in goji berries. Both of these compounds appear to have blood pressure– lowering potential.
Bringing It Home Choose potatoes that are firm, relatively smooth, and free of moisture or dry rot. They should have no “sprouting” on the surface, and if there’s a green tinge to the skin, toss ’em back—that’s an indicator of the presence of the toxic alkaloid solanine, and it can make you sick. Store potatoes in a paper sack (not plastic) in a cool dark place (try the back of a closet). Don’t store them in the fridge, as the starch will turn to sugar, resulting in a very unpleasant taste. Properly stored, they will last for several weeks. Use them regularly!
“WEARIN’ O’ THE GREEN” POTATO CANAPES MAKES 24 This green-flecked, tummy-filling hors d’oeuvre provides perfect fortification for the chilly rigors of a St. Paddy’s Day parade. 1 lb. red rose potatoes (4 medium) cut into ¼-inch slices
¼
4 Tbs. olive oil, divided
1 Tbs. chopped chives
1 tsp. ground black pepper
7 oz. mild feta cheese, at room temperature
1 tsp. ground fennel seed ¼
cup chopped fresh basil
cup chopped Italian parsley, plus extra leaves for garnish
2 Tbs. toasted pine nuts
1. Preheat oven to 425°F. 2. Toss potato slices with 3 Tbs. olive oil. Set potatoes on large baking sheet, sprinkle with pepper and fennel. Roast in oven 14 minutes, turning once. Remove potatoes from baking sheet, and cool on rack. 3. Mash together herbs, feta, and remaining 1 Tbs. olive oil; then stir in pine nuts. Keep at room temperature. 4. Mound 1 scant Tbs. feta mixture on top of each potato slice. Garnish each with single parsley leaf. Set on platter, and serve. PER CANAPE: 62 CAL; 2 G PROT; 5 G TOTAL FAT (2 G SAT FAT); 4 G CARB; 7 MG CHOL; 94 MG SOD; 0 G FIBER; 0 G SUGARS
DID YOU KNOW? Some varieties of potatoes have more starch than others. Russets, for example, rank high in starch, whereas red-skinned ones have less starch.
IRISH POTATO CHAMP SERVES 4 This classic dish was one of my Irish mom’s favorite “meatless Friday” dishes. I’ve lightened it up with 2 percent milk instead of whole and replaced some of the butter with olive oil, but the dish remains comfort food at its most satisfying. Traditionally, this is a meal in itself. But if you want to cut your carbs a bit, platter the champ with a couple of crisp, juicy grilled turkey sausages and a passel of green peas, and you’ll still have an ultimate comfort food dinner. 3½ lb. russet potatoes, peeled and halved
3 Tbs. olive oil
1½ cups organic 2 percent milk
4 hard-boiled eggs, peeled and sliced
2 Tbs. unsalted butter
Parsley leaves for garnish
½
cup chopped green onions
1. Cover potatoes with cold water in heavy saucepan. Bring to a boil, then reduce heat, and cook until tender. Drain, return to heat 1 minute to dry. 2. Meanwhile, combine milk, butter, and green onions in small saucepan (or microwaveable dish); heat until just bubbling. 3. Place potatoes in metal or other heat-proof bowl, and add hot milk and olive oil. Beat potatoes with hand mixer on medium speed until smooth. Fold in sliced eggs, and season to taste with salt and pepper. PER SERVING: 589 CAL; 16 G PROT; 23 G TOTAL FAT (8 G SAT FAT); 80 G CARB; 235 MG CHOL; 412 MG SOD; 7 G FIBER; 8 G SUGARS
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March 2012
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2/1/12 12:17 PM
On sale exlusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market
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Helps protect the body’s cells from free radical oxidative damage.* Contains all-natural vitamin E in a non-oily, water dispersible form.
GINGER BIOACTIVE SILVER HYDROSOL
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2/2/12 8:49 AM
KELP VINEGAR LECITHIN B6 Where to find all of the great products seen in this magazine:
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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.
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Supplies ingredients that help support the thyroid, fat burning & water balance*. Assists the body when dieting.*
1/31/12 4:20 PM