Chamberlins Healthy Edge Nov 2011 by HFAI

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November 2011

fall flavors AUTUMN’S BOUNTY MAKES A HEALTHFUL THANKSGIVING FEAST

awesome antioxidants! grapeseed & pycnogenol p. 10

the best defense

9 supplements that ﬁght colds & ﬂu

cheer up natural ways to beat the winter blues

balanced beauty

ayurvedic secrets for radiant skin

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November 2011

FEATURES

20 Thanksgiving A Healthy, Delicious—Vegetarian—Holiday Menu: Whether you’re tired of the same-old turkey or looking to cut back on meat, these hearty recipes will more than ﬁll the bill. And if you can’t bear a feast without the bird, our Harvest Pot Pies make the perfect seasonal side.

28 Winter Wellness 9 Natural Ways to Fight Off Colds & Flu: It’s that season once again. No, not holiday season— cold and flu season. But put your mind at ease this year. You can avoid the winter sniffles . All it takes is an ounce of prevention and a few proven natural remedies.

DEPARTMENTS NEWS FLASH 6

VISION QUEST 18

NATURAL BEAUTY 32

The Latest Research: Immunity basics, chondroitin for joint pain, and more.

Seeing is Believing: Vision problems are a common symptom of aging, but there are supplements that can help.

Ayurvedic Beauty: Can this ancient Indian system of natural healing help you achieve divine, radiant skin?

SUPPLEMENT ADVISOR 10 Antioxidants to the Rescue: The beneﬁts of grape seed and Pycnogenol.

HEALING EDGE 12 Beat the Winter Blues: Natural solutions for seasonal aﬀective disorder.

EXPERT’S CORNER 16 Queen of Green: Vegetarian chef and cookbook author Deborah Madison shares tips from her kitchen.

Q&A: L-THEANINE 18

GO GLUTEN FREE 34

Relax: This powerful nutrient can ease stress without sacriﬁcing alertness.

A Taste of the Wild: Rice: Naturally gluten free, wild rice isn’t really a grain at all. But that doesn’t stop it from being a healthy and delicious alternative to wheat.

WELCOME RELIEF 30 Easing Irritable Bowel Syndrome: Simple ways to calm your symptoms.

DIABETES 29 Nutritional Support: Diet, exercise, and supplements to control blood sugar.

NATURAL GOURMET 36 Green Beans: They’re often on the table, yet seldom the center of attention. But there are deﬁnite health reasons to stop ignoring the humble green bean.

November 2011

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LET TER FROM THE EDITOR

best of the season

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

Thanksgiving is upon us. The harvest is in. And another year is beginning to wind down. While the first day of winter doesn’t officially come until December 22, November’s weather can often remind us that it’s just around the corner.

Copy Editor Ayn Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Antonina Smith, Vera Tweed

Production Director Cynthia Lyons Production Manager Mark Stokes

And let’s face it, this isn’t exactly the easiest time of year to stay healthy. Whether it’s Aunt Mabel drizzling gravy on your turkey, or Mother Nature drizzling sleet on your head, November conditions aren’t always conducive to wellness. That’s why we’ve packed this issue of The Healthy Edge with tips to help you navigate the winter months. We start with the Thanksgiving table— traditionally one of the least healthy spots around. Believe it or not, it is possible to feast without giving up on nutrition. Just check out our vegetarian menu (p. 20) with sides of gluten-free wild rice (p. 34) and heart-healthy green beans (p. 36). From there, we move on to “Winter Wellness” (p. 28), which details the best nutrients and herbs for preventing seasonal sniffles, and “Beat the Winter Blues” (p. 12), with natural strategies for overcoming seasonal affective disorder. And we even plumb the mysteries of the ancient Indian art of Ayurveda for advice on keeping skin radiant despite the harsh weather (p. 32). All in all, a total package of seasonal health. Enjoy! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

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

THE HEALTHY EDGE. Vol. 1, No. 10. 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.

November 2011

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Not Your Grandmother’s Cod Liver Oil

Growing up, many of us remember our parents or grandparents telling us to take our cod liver oil! It tasted awful! As a child, I’m sure it was hard to understand how something that tasted so poorly could actually be good for you! However, as we often realize as we grow older… they were right! Luckily for us, Carlson makes cod liver oil that now tastes great, and provides the important omega-3’s! Today, research is released on a daily basis touting the extraordinary beneﬁts of the omega-3’s, DHA and EPA, found in cod liver oil. Cod liver oil is also a natural source of essential vitamins A and D. Carlson award-winning Norwegian Cod Liver Oil is available in a refreshing, lemon ﬂavor for both children and adults — try it today! ®

888-234-5656 | www.carlsonlabs.com Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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NEWSflash basic nutrients for:

B Y VERA TWEED

IMMUNITY When cold and flu season arrives, why do some people get sick while others don’t? It all depends on how their immune systems react to cold and flu viruses, according to a recent study at Duke University that was published in PLoS Genetics. Researchers infected 17 healthy people with a flu virus and found that only 9 of them got sick. Blood samples showed that an immune system reaction, which determined sickness or health, began up to 36 hours before symptoms had appeared. Here are some simple ways to bolster your resistance to seasonal bugs:

Probiotics

These friendly bacteria in our digestive system are essential for healthy immune function, but they are destroyed by antibiotics. Antibiotics cause permanent damage to our natural defense system, according to research published in Nature by Martin Blaser, MD, a leading microbiologist at New York University. Probiotic supplements can repair that damage and reduce incidence of colds and flu. For example, a study of nearly 500 adults, published in the International Journal of Clinical Pharmacology and Therapeutics, found that probiotic supplements plus a multivitamin taken daily for three months improved immunity and led to fewer colds and shorter episodes of flu. Compared to a placebo, probiotics reduced days with flu-related fever by 54 percent. In a study of nearly 250 children ages 3–5, published in Pediatrics, those who took probiotics twice daily for 6 months missed one-third fewer days from preschool. Probiotics reduced incidence of flu-related fever by 53 percent, cough by 41 percent, and colds by 28 percent.

Vitamin C At least 40 studies have found that taking approximately 1 gram of vitamin C daily for two months or more reduces the duration and intensity of colds and flu by up to 40 percent. One study, published in Advances in Natural Therapy, found that compared to a placebo, vitamin C resulted in 26 percent fewer colds, and severe symptoms lasted only half as long.

Other Remedies Research indicates that these natural products may also help you overcome colds and flu more quickly and with fewer symptoms: • Herbs such as ECHINACEA, ELDERBERRY, and ANDROGRAPHIS— available in formulas or as individual supplements. • ZINC LOZENGES, available in a variety of flavors. • HOMEOPATHIC REMEDIES such as Boiron Oscillococcinum for flu and Boiron Coldcalm for colds.

Wellmune WGP Also listed on labels as WGP Beta Glucan, Wellmune WGP is derived from the cell wall of a proprietary strain of baker’s yeast. Numerous studies have shown that it makes the immune system work more efficiently, including six clinical trials that tested the supplement during cold and flu season. Studies published in The Journal of Applied Research found that 250 or 500 mg daily of Wellmune WGP prevented or reduced the duration of colds and flu to significant degrees.

November 2011

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NEWSflash Walking is Magic! Walking is simple, but its beneﬁts are bountiful—controlling weight, protecting bone, boosting mood, reducing risk for diabetes, and adding fun to your life. To ﬁnd maps of local walking trails, join walking groups, and get inspired and motivated, just visit everybodywalk.org.

CHONDROITIN

helps hands

Chondroitin sulfate, a component of joint cartilage, provides relief for osteoarthritis in the hands. A Swiss study of 162 people, published in Arthritis & Rheumatism, found that 800 mg of the supplement taken daily for six months significantly reduced morning stiffness and pain and improved function. Earlier studies have shown that chondroitin provides relief from osteoarthritis in other joints. It is often taken in conjunction with glucosamine. “Alternative therapies, such as nonsteroidal antiinflammatory drugs (NSAIDs), provide similar pain reducing effects,” said lead researcher Cem Gabay, MD, “But with considerably more long-term toxicities.”

PREVENT DIABETES, AVOID DEMENTIA Type 2 diabetes doubles the risk of Alzheimer’s disease and other types of dementia—including vascular dementia, which occurs when there is damage to blood vessels that eventually deprive the brain of oxygen. So concluded a study of more than 1,000 people over age 60, published in Neurology, in which researchers tested levels of blood sugar and monitored study participants for 11 years. Most of the risk for type 2 diabetes can be eliminated with a healthy lifestyle: regular exercise, weight loss and maintenance of a healthy weight, and a diet that is rich in non-starchy vegetables and fruits, contains lean protein and healthy fats, and is low in saturated and trans fats and added sugars. Chromium, gymnema sylvestre, and PGX, a unique type of ﬁber, also help to reverse or prevent the disease.

ANTIBIOTICS, COLDS, AND FLU Antibiotics treat bacteria and are not effective against colds or flu, which are caused by viruses. In a small minority of cases, cold or flu symptoms can be mistaken for sinus infections or strep throat that are, in fact, bacterial conditions that require antibiotics. Pneumonia can be viral or bacterial. Your doctor can test to determine if symptoms stem from bacteria or a virus.

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SUPPLEMENT ADVISOR | BY VERA TWEED

ANTIOXIDANTS to the rescue Pycnogenol & grape seed work together to promote optimum health IS YOUR DIET chock full of antioxidants? If not, you might want to consider two powerful examples that offer complementary benefits: grape seed extract and Pycnogenol, a proprietary extract of French maritime pine bark. In fact, this pair is particularly effective at lowering blood pressure, protecting the heart, and improving blood sugar. Fresh vegetables and fruits are rich in antioxidants, but most of us don’t follow an ideal diet. “A lot of oxidative stress comes from food,” says C. Tissa Kappagoda, MD, professor of medicine at the University of California, Davis. Kappagoda explains food liabilities this way: A bagel with cream cheese or bacon and eggs for breakfast elevate internal levels of oxidation (think of it as rusting or butter turning rancid) for the next five hours. A mid-morning donut, a fast-food lunch, and other popular foods will keep oxidation raging. Eating just three-quarters of a cup of berries with breakfast and making more healthful choices throughout the day can reverse this pattern, says Kappagoda. But he adds, “An extract can also help to ameliorate some of the effects.”

Grape Seed Extract In human trials, grape seed extract has been shown to reduce cardiovascular risks among type 2 diabetics, improve the health of patients with nonalcoholic fatty liver disease, and reduce blood pressure and other risk factors for heart disease. In his studies, Kappagoda has tested MegaNatural-BP, a proprietary form of grape seed extract, and found that it significantly lowers blood pressure. It also reduces levels of oxidized cholesterol and may help in additional ways to prevent diabetes and heart disease. The dosages below apply to MegaNatural-BP, the form of grape seed extract tested at the University of California, Davis. It is available in many different 10

PYCNOGENOL—POWERFUL MEDICINE Clinical trials have found that Pycnogenol can help alleviate the following conditions: • • • • • • • • •

ADHD: 1 mg per kilogram of body weight Allergies: 50 mg twice daily Asthma: 1 mg per pound of body weight Cholesterol lowering: 120–150 mg Chronic venous insufficiency: 150–360 mg Diabetes: 50–200 mg Diabetic retinopathy: 20–160 mg Endometriosis: 60 mg Erectile dysfunction: 120 mg

supplements. For other forms, follow product directions. • For elevated blood pressure or blood sugar, or where there are risk factors, such as excess weight or abdominal fat: 300 mg daily • For health maintenance: 150 mg daily

Pycnogenol History The scientific literature on Pycnogenol includes more than 70 human trials with a total of approximately 6,000 participants, showing that it is a potent antioxidant with strong anti-inflammatory effects. Pycnogenol dilates and improves the health of blood vessels, reduces formation of RESERVEAGE ORGANICS RESVERATROL CELLULAR AGE-DEFYING TONIC packs a powerful antioxidant punch and helps you stay young and vibrant. Superfruits and resveratrol deliver superior absorption in a liquid form.

• Jet lag: 50 mg three times daily for 5 days, starting 2 days before flying • Hypertension: 100–200 mg • Memory improvement: 150 mg • Menstrual cramps: 30–60 mg • Muscle cramps: 200 mg • Osteoarthritis: 100–150 mg • Perimenopause: 200 mg • Skin discoloration from sun exposure (melasma): 75 mg dangerous blood clots, improves blood-sugar function, helps wounds to heal, and relieves symptoms of ADHD among children. Typical recommended daily doses include: • For overall health maintenance: 20 mg • To prevent heart disease: 25 mg, and 50–100 mg for people with known risks, such as high blood pressure • To lower blood sugar in diabetics: 50 mg once or twice daily • For inflammatory conditions: 30 mg or more • To relieve menstrual cramps: 30 mg once or twice daily • For osteoarthritis or asthma: 100 mg COUNTRY LIFE GRAPE COMPLETE provides a concentrated dose of powerful antioxidants, including grape seed extract, grape skin extract, and pine bark extract. Plus, it’s free from gluten, preservatives, and artiﬁcial color.

BLUEBONNET SUPER ANTIOXIDANT FORMULA VCAPS contain a full range of antioxidants—including Pycnogenol, quercetin, CoQ10, resveratrol, GliSODin, and citrus bioﬂavonoids—in an easy-to-swallow vegetarian capsule.

November 2011

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VITA MIN D, the “sunshine” vitamin, is important to many key areas of wellness,

including bone, immune, breast, colon, pancreatic, and neuromuscular health.* The Solgar ® Vitamin D3 line offers power in numbers with many formulas to choose from — including our highest dosage of 10,000 IU! Made with the ﬁnest grade vitamin D, our broad Vitamin D3 line includes liquid, softgel, vegetable capsule, and tablet forms providing dosages from 400 IU to 10,000 IU. A number of our D3 products are also kosher certiﬁed. Another bright spot — all Solgar ® Vitamin D3 formulations are free of gluten, wheat, and dairy! Whether you’re a “sunshine” vitamin worshipper or just looking to catch a few “rays,” visit your local health food retailer and pick up a bottle of SOLGAR® VITAMIN D3 — WE’VE GOT YOUR NUMBER !

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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 TO 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 TO 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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HEALING EDGE | BY MICHAEL T. MURRAY, ND

beat the WINTER BLUES Why some people get seasonal aﬀective disorder, and more importantly, what you can do about it

MEDICAL SCIENTISTS ARE learning more and more each day about the biological rhythms of life and how these rhythms can play a role in determining health and disease. Sometimes this biological clock gets out of kilter. Perhaps the best-known example of this occurrence is seasonal affective disorder (SAD)—the medical term for the winter blues. Typically, individuals with SAD feel depressed; they generally slow down, oversleep, overeat, and crave carbs when the weather gets cold. In the summer, these same people tend to feel elated, active, and energetic.

The Importance of Light Although there are many variables that may be responsible for SAD, lack of exposure to full-spectrum natural light appears to be the most logical explanation. The antidepressant effect of light therapy is probably due to the restoration of proper melatonin synthesis and secretion by the pineal gland, leading to re-establishment of proper circadian rhythm. If you suffer from SAD, try replacing all of the light bulbs in the rooms where you spend the most time with full-spectrum lighting. You may also want to invest in a light box, available at some health food stores and online.

Melatonin—Not That Eﬀective? Since SAD disturbs melatonin secretion, it makes a lot of sense to find out if melatonin supplementation can provide any benefit. Unfortunately, melatonin alone has produced mixed results in clinical trials. Nonetheless, some people do seem to respond to 2–3 mg of melatonin at bedtime, so it’s worth a try. For further support in resetting your biological clock, I recommend 3 mg (3,000 mcg) of methylcobalamin, a special form of vitamin B12, first thing in the morning.

PARAGON PLUS ST. JOHN’S WORT contains the standardized extract of St. John’s Wort for consistent results.

BLUEBONNET METHYLCOBALAMIN features the wellabsorbed form of vitamin B12 in a naturally sweetened, raspberry ﬂavored chewable tablet.

RAINBOW LIGHT VITAMIN D3 SUNNY GUMMIES SOUR LEMON FLAVOR are a tasty way to ensure that you are getting enough of this “sunshine” vitamin. Each gummy drop contains 1,000 IU of vitamin D. Great for kids, too.

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HEALING EDGE | BY MICHAEL T. MURRAY, ND, continued

Do Low Levels of Vitamin D Cause SAD? One theory about SAD is that it is yet another disorder linked to low levels of vitamin D. Vitamin D is absolutely essential for proper brain chemistry and neurotransmitter action. To ensure optimal vitamin D status during the winter months, most health experts now advocate daily dosages of 2,000–5,000 IU, even in apparently healthy adults.

St. John’s Wort Extract in SAD Studies have shown St. John’s wort extract to be very effective in reducing depression scores in patients with SAD. In one study, patients were treated with 900 mg of the herb daily, combined with

either bright (3,000 lux) or dim (<300 lux therapy) light. There were significant reductions in depression scores in both groups (72 percent and 60 percent, respectively), indicating that St. John’s wort may offer support to patients with SAD—either alone or in combination with light therapy. St. John’s wort is generally without side effects, but it’s important to be aware of potential drug interactions. Because the herb can increase the activity of a drug-detoxifying enzyme in the liver, it has been found to decrease the plasma concentrations of a long list of drugs. If you are taking prescription medication, including birth control pills, do not take St. John’s wort without approval from your physician. A standard dosage is 300 mg three times daily.

RESURRECTING ST. JOHN’S WORT FOR DEPRESSION

OF ALL OF THE HERBAL ANTIDEPRESSANT AGENTS, the one with the best data in SAD is St. John’s wort extract (SJWE). In the late 1990s, it was undoubtedly the brightest star in herbal medicine. In fact, it was estimated that in 1996 physicians in Germany prescribed SJWE eight times more frequently than the antidepressant Prozac for the treatment of depression. In April 2001, however, a blaring headline on the cover of Time magazine asked, “St. John’s What?” The article went on to highlight the results of a study demonstrating that SJWE didn’t work any better than placebo. However, many experts questioned the validity of those results, which didn’t correlate with those of other double-blind studies of the herb for mild-to-moderate depression. Many also noted that the study featured in Time was funded by the maker of Zoloft, the No. 1 antidepressant drug at the time. It is important to point out that the subjects in the negative study had suffered from severe depression for at least two years, and were not likely to respond to any treatment. Still, the number reaching remission of illness was significantly higher with SJWE than with placebo, though the overall success rates were very low (14.3 percent for SJWE; 5 percent for placebo). Since this study, there have been several double-blind studies on SJWE comparing it to antidepressant drugs, including Zoloft, in mild-to-moderate depression. These studies have shown that SJWE is more effective and has fewer side effects. The take-away message? SJWE may not be strong enough for severe depression, but it’s a great choice for mild-to-moderate depression.

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

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

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patent pending.

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EXPERT’S CORNER | BY TRACY RUBERT

Best-selling cookbook author and vegetarian chef Deborah Madison shares tips for preparing plant-based foods EVEN THE MOST DIE-HARD MEAT EATER would leave Deborah Madison’s table satisfied. That’s because this celebrated vegetarian chef and best-selling cookbook author’s food isn’t for vegetarians only. Her seminal book, Vegetarian Cooking for Everyone, now available in its 10th anniversary edition, actually serves as a sort of primer on plant-based foods and how to work with them. “I really saw it more as Vegetables (and other plant foods) for Everyone rather than Vegetarian Cooking for Everyone,” says Madison, “but that didn’t make a very good title.”

Q&A

queen of GREEN

Madison’s acclaim is well-deserved: she got her start as a macrobiotic cook at the San Francisco Zen Center in the 1970s, cooked at Chez Panisse in Berkeley, and later became the founding chef at the famous San Francisco vegetarian restaurant The Greens. She also went on to pen such titles as Vegetable Soups from Deborah Madison’s Kitchen, Vegetarian Suppers from Deborah Madison’s Kitchen, and Local Flavors: Cooking and Eating from America’s Farmers’ Markets.

What inspired you to write Vegetarian Cooking for Everyone? After teaching a class that covered everything vegetarian, I found myself wishing there was a vegetarian Joy of Cooking, where everything was under one cover. When I realized there wasn’t such a book, I knew I’d have to write it.

In Vegetarian Cooking for Everyone, you write about intuitive cooking. How would you deﬁne this? Once you know the flavors of foods and how they behave, you can start to cook without a recipe, or you can work around one but not follow it exactly. Maybe a dish calls for Brussels sprouts, and you don’t have any. But if you know that cabbage and broccoli have similar characteristics, you can intuit something that will work.

How can people get more nutritional foods into their diets, but still savor and enjoy their dining experience? The nutritional foods that people are encouraged to eat are unprocessed, fresh, and preferably local and seasonal in the case of vegetables and fruits. And that’s when they’re going to taste best. But it does help to have some idea as to what to do with these foods if they’re new to you.

What drives you to accomplish everything you do?

Q. How do you start your day? A. I read for a while, have tea and something light to eat, then hike to my yoga class. Q. What’s your favorite way to unwind? A. To come into the house from my studio or from working in the garden, open a bottle of wine, talk with my husband over a glass, and start cooking. I love the physical act of cooking at the end of the day. Q. What is your favorite, simple weeknight meal? A. My favorite weeknight meal is a big bunch of broccoli raab or a mess of mixed greens sautéed and served over a sturdy piece of whole-grain bread that I’ve toasted and rubbed with garlic and olive oil. I like to shave some good cheese over it, like an aged Gouda or Parmesan. It’s really satisfying and not heavy for an evening meal.

I continue to write about food, farming, and cooking because it’s such an important part of our humanity, and we’re in such danger of losing ourselves to a world of utter disconnection and blind consumerism. With that, we lose our human culture, our true agriculture, and I care greatly about that.

What is some cooking advice that everyone should know? Taste as you cook. Taste every part—don’t wait until the end. And if you’re following a recipe, read it through first so you can see where it’s taking you, and you can get the most out of it. And most important, have fun. You’re feeding yourselves and others, and that’s an honor and a pleasure. 16

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Vision Quest

BY SALLY KARLOVITZ, CN

ONE OF THE MOST COMMON HEALTH ISSUES we face as we age is vision impairment. Environmental stresses and chronic diseases like heart disease and diabetes can lead to wear and tear in the eyes, which results in everything from mild vision loss to total blindness. Taking steps now to protect your eyes can lead to healthy vision for many years to come. When it comes to nutrition, there are many things that can be considered helpful for eye health, with antioxidants leading the way as major players in vision protection. A large study by the National Eye Institute of the National Institutes of Health showed that people may benefit from vitamins C, E, beta carotene, zinc, and copper to reduce the risk of vision loss caused by intermediate to advanced macular degeneration. Laboratory studies suggest that bilberry, a cousin to the American blueberry, may be helpful in preventing vision loss related to macular degeneration. Bilberry is also rich in compounds that strengthen the walls of the capillaries leading into the eyes and is commonly used to improve night vision. Other helpful nutrients to protect eye health include lutein and zeaxanthin. These antioxidant carotenes are found in green leafy vegetables such as spinach and kale. Both are concentrated in the macula of the eye and have been shown to provide a 57 percent lower risk of macular degeneration. Astaxanthin is another carotenoid that may protect against oxidative damage caused by UV rays from the sun. This antioxidant is found in salmon and other reddish seafood. In addition to antioxidant intake, lifestyle factors also play a role in preserving eye health. This includes controlling blood sugar if you are diabetic and managing blood pressure if you have hypertension. With antioxidant protection and lifestyle modification, the quest for vision preservation is possible!

PHYTO EYE PLUS™ WITH LUTEIN Advanced supplement for eye health.* Provides antioxidant protection with bilberry, C, E, & beta carotene.* With lutein, which may provide protection for the macula of the eyes.*

OPTI-EXTRACT™ BILBERRY Supports healthy eyes & eyesight.* Potent antioxidant protection.* Concentrated standardized extract.

Q&A Is there anything natural to help with stress that won’t make me sleepy?

L-Theanine would be a good option—it can be used during the day or at night. L-Theanine is an amino acid found naturally in the green tea plant (Camellia sinensis). Many use it for relaxation, stress, easing anxiety, and calming mood. It is somewhat of a paradox, as it supports relaxation without sacrificing alertness, making it a great remedy during the day. Some have even used L-Theanine during sports activities that require focus. This result may be explained by Theanine’s action in the brain— it appears to increase alpha waves in the brain. Alpha waves have been shown to play an important role in attention, alertness, and relaxation. One study showed that university students receiving 200 mg L-Theanine had increased alpha brain waves and relaxation about 40 minutes after dosing. And while it’s great during the day, it can also be used at night to help you relax before bedtime.

TEA-PURE™ L-THEANINE 200 MG Promotes relaxation.* n.* May play a role in neurotransmitter function & cognition.* Naturally derived from green tea leaves. 60 capsules

November 2011

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Herbal Antioxidants: Nature’s Powerful Defense BY MARY ANN O’DELL, MS, RD ANTIOXIDANTS NEUTRALIZE the harmful effects of free radicals (molecules in our bodies that can damage cells). Free radical damage has been linked to cancer, heart disease, and cataracts. While we know of the common antioxidants A, C, & E, nature provides a host of other antioxidants in the plant kingdom—many that have documented protective benefits.

ments. By inhibiting oxidation of LDL cholesterol, green tea may also reduce the risk of heart disease. MILK THISTLE. Although similar to other thistles, only milk thistle (Silybum marianum) contains the well-researched active ingredient Silymarin. This compound has been studied for its ability to detoxify and support the liver. It is also useful as a pre-

ventive substance, allowing the liver to metabolize and eliminate a variety of toxins, including pollutants, pesticide residues, drugs, and alcohol. This is just a small sample of plants that have protective powers. Incorporate these plants into your diet, or look for them in supplement or tea form, individually or in combination.

GINKGO BILOBA. Ginkgo biloba is commonly used to increase circulation to the brain, improving memory and concentration. Ginkgo is also a known antioxidant, working to protect tissue and cellular health. Free radical damage in the brain is considered a major factor in many disorders associated with aging, including Alzheimer’s disease. In addition, a 2005 study revealed that ginkgo may also play a protective role against ovarian cancer. GREEN TEA. Polyphenols, the active compounds in green tea, are potent antioxidants that help block the formation of cancer-causing compounds. Studies have revealed a lower rate of cancer in regions where green tea is regularly consumed. In addition, studies have shown an immuno-protective effect in patients undergoing radiation or chemotherapy treat-

GINKGO BILOBA EXTRACT 60 MG Supports healthy memory function by improving circulation to the brain.* Potent antioxidant.* 60 mg standardized extract per capsule.

MAX EXTRACT™ MILK THISTLE 175 MG Supports liver metabolism.* Helps combat the harmful effects of pollution.* High quality standardized Max Extract™, more bioavailable than regular herb powders.

PEACH GREEN TEA RFRESHR™ Potent antioxidant.* Combines green tea leaf & green tea extract. 1 dropper is the antioxidant equivalent to 10 cups of green tea. Natural peach flavor.

The Healthy Edge

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ired of the same old bird? Looking for something a little healthier this year? Try our vegetarian Thanksgiving feast! For many cooks, one of the greatest pleasures of Thanksgiving comes from preparing the meal. Rolling out dough, peeling potatoes, snapping beans—the most menial tasks take on special meaning when you’re doing them for a once-a-year gathering of loved ones. Still, no one wants to spend the big day barricaded in the kitchen. That’s where this menu comes in. Each and every festive dish can be prepared a day or two ahead, then warmed or baked just before mealtime. Plus, these recipes are just a bit better for you than the typical turkey-and-gravy fare—so you don’t have to worry as much about your waistline. Put it all together and you’ve got a hassle-free, guilt-free holiday. And what could be better than that?

BEAKER GLASS PITCHER, LUMIERE CANDLEHOLDERS AND WAVE VASE PROVIDED BY CB2. 800.606.6252; CB2.COM

PHOTOGRAPHY BY JACQUELINE HOPKINS FOOD STYLING BY FRANK P. MELODIA PROP STYLING BY KAREN QUATSOE

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menu Harvest Pot Pies Curly Kale with Caramelized Onions Honey-Pecan and Pecorino Salad Duchess Potatoes Sesame Twists Pumpkin-Chocolate Swirl Cheesecake

The Healthy Edge

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HONEY-PECAN AND PECORINO SALAD SERVES 8

Honey-coated pecans add a spicy crunch to this simple salad. HONEY PECANS 2 Tbs. honey 1 cup whole pecans 2 tsp. chili powder ½ tsp. salt HONEY-MUSTARD VINAIGRETTE 2 Tbs. vinegar 4 tsp. honey 2 tsp. mustard 2 Tbs. oil

SESAME TWISTS MAKES 30 BREADSTICKS

These pretty breadsticks may look complicated, but they’re not—twisting them is as easy as wringing a dishcloth, though it takes a lighter touch.

SALAD 8 cups mesclun salad mix 1 bunch green onions, chopped (about ½ cup) ½ cup dried cranberries 2 oz. pecorino cheese

1. To make Honey Pecans: Bring honey to a simmer in large skillet over medium heat. Stir in pecans, and cook 3–4 minutes, or until pecans are coated in honey and most liquid has evaporated. Remove from heat; stir in chili powder and salt. Transfer pecans to plate to cool, then store in airtight container or set aside.

2. To make Honey-Mustard Vinaigrette: Whisk together vinegar, honey, and mustard. Add oil; whisk to combine. Season with salt and pepper. 3. To make Salad: Toss mesclun, green onions, cranberries, and pecans with vinaigrette. Shave cheese into curls over salad with vegetable peeler. Serve immediately. PER SERVING: 211 CAL; 4 G PROT; 15 G TOTAL FAT (2.5 G SAT. FAT); 18 G CARB; 5 MG CHOL; 302 MG SOD; 2 G FIBER; 14 G SUGARS

1½ cups whole-wheat ﬂour 1½ cups all-purpose ﬂour 2 Tbs. sugar 1½ Tbs. baking powder 1 tsp. salt, plus more for sprinkling 1 stick unsalted butter, cut into small pieces (4 oz.) 1½ cups low-fat buttermilk ¼ cup sesame seeds

1. Preheat oven to 425°F, and coat 2 baking sheets with nonstick spray.

2. Combine flours, sugar, baking powder, and salt in bowl. Rub butter into flour mixture with fingertips, until mixture resembles coarse meal. Stir in buttermilk. Wrap dough in plastic wrap, and chill 1 hour, or overnight.

3. Place dough on well-floured work surface. Roll into 15x15-inch square. Brush with water, and sprinkle with sesame seeds and salt, if desired. Cut square in half, then cut each half into 15 3/4 -inch thick strips.

4. Twist each strip twice, set on baking sheet, and gently press ends flat to prevent twists from unrolling. Bake 15 minutes, or until edges begin to brown. PER BREADSTICK: 85 CAL; 2 G PROT; 4 G TOTAL FAT (2 G SAT. FAT); 11 G CARB; 9 MG CHOL; 176 MG SOD; 1 G FIBER; 2 G SUGARS

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HARVEST POT PIES SERVES 8

To turn this tasty dish into an even more elegant entrée, decorate it with delicate leaves made with scraps of puff pastry. 2 Tbs. olive oil 12 oz. button mushrooms, sliced 1 medium onion, chopped (1 cup) 3 stalks celery, diced (about 1 cup) 3 cloves garlic, minced (1 Tbs.) 1 Tbs. chopped fresh thyme ½ cup dry white wine 1 lb. butternut squash, cubed 5 small red potatoes, sliced ½ lb. green beans, halved 2 cups fresh or frozen corn kernels 3 Tbs. cornstarch 1 17.3-oz pkg. frozen puﬀ pastry (2 sheets), thawed

DUCHESS POTATOES SERVES 8

Mashed potatoes usually have to be made just before serving, but this ingenious dish lets you mash them a day ahead, then shape into swirls. If you don’t have a pastry bag, shape with an ice cream scoop. 3 lb. russet potatoes (about 3 large), peeled and cubed

CURLY KALE WITH CARAMELIZED ONIONS SERVES 8

In the South, no Thanksgiving would be complete without a mess o’ greens. This is an ideal make-ahead dish because the greens always taste better a day or two after they’ve been cooked.

1. Heat oil in pot over medium-low heat. Add mushrooms, onion, celery, garlic, and thyme. Cover, and cook 10 minutes, stirring occasionally. Uncover, increase heat to medium, and cook 5 minutes more, or until mushrooms begin to brown. Add wine; simmer 2 minutes, or until liquid evaporates.

2 Tbs. olive oil

2. Add squash, potatoes, green beans, corn,

–43 cup low-fat sour cream

1 large onion, halved and thinly sliced (about 1½ cups)

3. Whisk cornstarch with ½ cup liquid from

2 egg yolks

3 cloves garlic, minced (about 1 Tbs.)

½ cup chopped chives

3 lb. curly kale, stemmed and coarsely chopped (about 12 cups)

4 Tbs. unsalted butter

1. Preheat oven to 400°F. Coat baking

3 Tbs. balsamic vinegar

vegetable mixture. Stir cornstarch mixture into vegetables. Simmer 1 minute, or until thickened. If making ahead, cool, and refrigerate up to 2 days.

sheet with cooking spray. Bring potatoes and enough water to cover to a boil in pot. Reduce heat to medium, and cook 10 minutes, or until soft. Drain, and mash until smooth. Stir in butter and sour cream, then egg yolks and chives. Season to taste with salt and pepper.

–31 cup chopped almonds

4. Preheat oven to 425°F. Coat 2 baking

2. Transfer potatoes to pastry bag fitted with

and 5 cups water. Cover; simmer 7 minutes.

1. Heat oil in large pot over medium heat. Add onion, and cook 10–15 minutes, or until soft and beginning to brown. Add garlic, and cook 1 minute, or until fragrant.

2. Stir in kale and 2 cups water. Cover, and

sheets with cooking spray. Cut 4 circles from one puff pastry sheet. Repeat with remaining sheet. Cut 1-inch hole in center of each circle. Cut leaves from dough scraps, then chill tops and leaves 15 minutes. Adhere leaves to tops by brushing with water. Bake 15 minutes, or until brown and puffy. Store cooled tops up to 2 days in airtight container.

a star tip. Pipe 8 swirled ovals onto prepared baking sheet. Bake 25–30 minutes, or until edges begin to brown, or refrigerate until ready to use.

cook 30 minutes, or until kale is tender. Season with salt and pepper. If making ahead, cool, and store in airtight container. Just before serving, reheat kale mixture, then drizzle with vinegar, and sprinkle with almonds.

5. Reheat filling, and warm tops in oven,

PER SERVING: 217 CAL; 4G PROT; 8 G TOTAL FAT (5 G SAT. FAT); 33 G CARB; 74 MG CHOL; 78 MG SOD; 3 G FIBER; 3 G SUGARS

PER SERVING: 127 CAL; 5 G PROT; 6 G TOTAL FAT (<1 G SAT. FAT); 17 G CARB; 0 MG CHOL; 120 MG SOD; 3 G FIBER; 3 G SUGARS

PER SERVING: 465 CAL; 11 G PROT; 21 G TOTAL FAT (5 G SAT. FAT); 62 G CARB; 0 MG CHOL; 483 MG SOD; 7 G FIBER; 7 G SUGARS

if needed. Ladle filling into small pie dishes or ramekins. Top with crusts, and serve.

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cooking timeline

2 days ahead Make: Curly Kale with Caramelized Onions Honey Pecans Honey Vinaigrette Pumpkin-Chocolate Swirl Cheesecake

1 day ahead Make: Harvest Pot Pies Duchess Potatoes Sesame Twist dough

PUMPKIN-CHOCOLATE SWIRL CHEESECAKE SERVES 24 It took us four tries to get this recipe just right, but the result—a rich, creamy, pumpkin-flavored cheesecake laced with spice and swirled with chocolate—is truly spectacular. CHOCOLATE CRUST

the

big day Bake Sesame Twists Assemble Salad Reheat Kale Warm and assemble Pot Pies

1½ cups chocolate graham cracker crumbs 4 Tbs. unsalted butter, melted CHEESECAKE 4 oz. bittersweet chocolate 2 cups low-fat cottage cheese 2 8-oz. pkg. Neufchâtel cheese, softened 2 cups light brown sugar 3 large eggs

2. Melt chocolate in bowl in microwave on medium power, stirring every 30 seconds to heat evenly. Set aside. Blend cottage cheese in food processor 3 minutes, until smooth. Add Neufchâtel cheese, brown sugar, eggs, and flour, and process until smooth. Add pumpkin, ginger, cinnamon, vanilla, and nutmeg, and process 1 minute, or until smooth.

3. Whisk 1 cup cream cheese batter into melted

1 15-oz. can pumpkin

chocolate. Pour remaining batter into crust. Spoon dollops of chocolate mixture onto batter, and swirl with knife.

1½ Tbs. ground ginger

4. Bake cheesecake 1½ hours, or until top is

1½ Tbs. ground cinnamon

firm and cake is beginning to pull away from sides of pan. Cool completely on wire rack, then chill well before unmolding and serving.

–31 cup ﬂour

2 tsp. vanilla extract 1 tsp. ground nutmeg

1. Preheat oven to 350°F. Coat 9-inch springform pan with cooking spray. Combine graham cracker crumbs and

butter in medium bowl. Press into prepared pan, and bake 10 minutes.

PER SERVING: 218 CAL; 6 G PROT; 9.5 G TOTAL FAT (5.5 G SAT. FAT); 29 G CARB; 47 MG CHOL; 177 MG SOD; 1 G FIBER; 22 G SUGARS

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Experience Safe and *† Effective Pain Relief Available at Your Local Health Food Store

When Pain is the Problem— Curamin® is the Answer!

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6/23/11 10:34 AM

WINTER

BY VERA TWEED

From diet to supplements, we’ve got everything you need to stay happy and healthy through the cold months and beyond

response.” He recommends eating yogurt with active cultures or taking probiotic supplements with at least 5 billion colony forming units per daily serving.

There’s no need to panic when you hear alarming news reports about the latest flu strain. Nature offers plenty of ways to stay well during winter months. Here are some simple but effective strategies.

Astragalus Vitamin C and Honey A combination of vitamin C and 1 teaspoon of honey in the morning and evening will help keep you healthy year-round, but it’s especially valuable during the winter, says Mark Moyad, MD, MPH, author of Dr. Moyad’s No BS Health Advice and director of preventive and alternative medicine at the University of Michigan Medical Center in Ann Arbor. “They have a synergistic effect,” he says. If you eat a lot of citrus fruits, 500 milligrams of vitamin C daily should suffice; otherwise, take 1,000 milligrams.

Healthy Fats and Fiber “A diverse intake of healthy fats and fiber will reduce inflammation,” says Moyad, “allowing the immune cells to go and fight an infection.” Good fat sources include cold-water fish or 1,000 milligrams daily of omega-3s from fish oil supplements. For a combination of healthful fats and fiber, include 1–2 tablespoons of chia seeds or 2–3 tablespoons of flaxseed in your daily diet.

Used in traditional Chinese medicine for thousands of years, astragalus is an adaptogen that strengthens your body’s resistance to disease. “It helps your body to adapt to changes and stresses in the environment,” says Steven Rosenblatt, MD, PhD, an integrative physician in Los Angeles. Look for a standardized extract and follow product directions.

Echinacea Honey Beats Cough Syrup Buckwheat honey worked better than cough syrup in relieving coughs and improving restful sleep in a study of 105 children ages 2–18. Thirty minutes before bedtime, children were given the following: Ages 2–5: ½ tsp. honey Age 6–11: 1 tsp. honey Age 12–18: 2 tsp. honey Source: Archives of Pediatrics & Adolescent Medicine

Native Americans used echinacea to cure all manner of diseases, but today, the herb is mainly used to treat colds and flu. To stay healthy during winter months, Rosenblatt recommends taking a low dose of 50–150 milligrams daily.

Beta-Glucan Found in some grains, mushrooms, and yeasts, beta-glucan is most often taken to lower cholesterol. However, says Rosenblatt, it also protects against viral infection. Therapeutic amounts range from 3–15 grams per day.

Probiotics Vitamin D “Vitamin D switches on a gene that makes a natural antiviral and antibiotic substance in our bodies,” says Moyad. It’s a must for prevention or to speed recovery. Adults should get 2,000 IU daily.

Healthful or “friendly” bacteria, probiotics prevent invading bugs from taking up residence in the gut. “The largest number of immune cells are found in the digestive system, from the stomach to the colon,” says Moyad. “Probiotics boost immune

Homeopathy When flu-like symptoms appear, try Oscillococcinum, the pleasant-tasting crystals melt in your mouth. Clinical studies have shown that Oscillo reduces the duration and intensity of flu symptoms.

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Elderberry and Other Remedies A centuries-old remedy for respiratory problems, elderberry has been validated by science. In particular, a proprietary extract of black elderberry has been shown to speed recovery from flu. For example, in a study published in The Journal of International Medical Research, the extract reduced flu duration by four days when taken within 48 hours of symptom onset. And, those who took elderberry needed less pain medication. Other ways to ward off invaders include garlic, andrographis, and spirulina. Zinc lozenges provide relief from sore throats and congestion.

The Key to Healthy Kids “Feed your child’s immune system,” advises William Sears, MD, a pediatrician in San

Clemente, Calif., and author of The Healthiest Kid in the Neighborhood. How? With plenty of fresh fruits and vegetables, cold-water fish, omega-3 supplements, ground flaxseeds in smoothies, and vitamin D (liquid forms can be added to smoothies or other foods). Sears recommends the following daily doses for children: • Omega-3s with a 2:1 ratio of DHA to EPA: -Birth to age 2: 300 mg -Ages 2–4: 450 mg -Ages 5 to adulthood: 600 mg • Ground flaxseed: Ages 2 to adulthood: 1 tablespoon daily mixed in a smoothie or other food. • Vitamin D: Infants and children: 400 IU daily • Fruit and vegetable extracts in powder form: Add to foods and beverages.

Winter Beauty Treats What better way to take care of yourself than a luxious bath, nourishing hair mask, silky body lotion, or homemade facial and body scrub (great for dry, dull skin)? These kitchen-inspired concoctions also make great gifts!

bath ROSE GERANIUM BATH OIL Combine 1 cup heavy cream, ¼ cup rose water, and 10 drops rose geranium oil. Add to warm water, and luxuriate 20 minutes. Gently pat skin dry, or use your hands to wipe excess water from your body, leaving skin slightly damp. Slather on vanilla-almond body moisturizer before dressing. SANDALWOOD-PATCHOULI BATH SALTS Add 10 drops sandalwood oil and 5 drops patchouli oil to ½ cup ﬁnely ground sea salt. Mix thoroughly with ﬁngers until oil is evenly dispersed through salt. Stir in 1 cup Epsom salts, and mix well to blend. Add ¼ cup to bath water, swirl to mix, and soak 15 minutes.

hair mask AVOCADO-CARROT ANTIOXIDANT HAIR MASK Mash 1 avocado. Beat in ½ cup carrot juice until creamy and smooth. Poke hole into vitamin E capsule, and squeeze contents into mixture. Repeat with vitamin A capsule. Apply to clean, damp hair. Pile hair onto top of head, wrap in towel, and let sit 15 minutes. Rinse hair well, and let air dry.

body lotion VANILLA-ALMOND AND ROSE BODY MOISTURIZER Melt ¼ cup shaved beeswax, –31 cup coconut oil, and –31 cup rose water over low heat, let cool. Whisk in –31 cup almond oil, ¼ teaspoon vanilla extract, and ¼ cup aloe vera gel. Beat until creamy, and slather on skin after bathing.

face & body scrubs HONEY-OATMEAL FACIAL SCRUB Combine 2 tablespoons yogurt, 2 tablespoons finely ground oats (use a clean coffee grinder), and 1 tablespoon honey. Smooth mixture onto damp face. Let sit 5 minutes. Gently scrub, and rinse off. GRAPEFRUIT AND ROSEMARY BODY SCRUB Add 2 tablespoons sesame oil, 5 drops grapefruit oil, and 3 drops rosemary oil to ½ cup sugar. Use in shower: wet skin thoroughly, scrub gently, and rinse well. —Lisa Turner

PARAGON PLUS ALL-WELL FORMULA combines herbal immunity boosters and beta-glucan rich mushrooms to super-charge immune function.

SHANTEA ALIGNED DESTINY TEA There’s nothing like a comforting cup of hot herbal tea for winter colds. With ginger, peppermint, cinnamon, and elderberry.

MATY’S QUIET RELIEF COUGH SYRUP FOR KIDS is made with antioxidant-rich buckwheat honey and other bronchial support ingredients.

THE HEALTHY EDGE ASTRAGALUS works as an adaptogen to strengthen your body’s natural defenses. High quality standardized extract for consistent doses.

PARAGON PLUS DOPHILUS-8 provides 8 strains of beneﬁcial probiotics in entericcoated capsules to protect probiotics from stomach acid and deliver them intact to the intestines.

NATURE’S ANSWER SAMBUCUS BLACK ELDERBERRY EXTRACT is super concentrated and made without high-fructose corn syrup or artiﬁcial sweeteners and ﬂavors.

The Healthy Edge

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Natural Solutions for Irritable Bowel Syndrome BY MARY ANN O’DELL, MS, RD

IRRITABLE bowel syndrome (IBS) is a recurring intestinal disorder that causes abdominal pain and discomfort, cramping, bloating, diarrhea, and constipation. As many as one in five Americans has symptoms of irritable bowel syndrome, making it one of the most common disorders diagnosed by doctors. While IBS is a long-term condition, the symptoms can be managed and kept under control naturally. UNCOVER TRIGGERS. Consider what may trigger the symptoms of your IBS. This can vary from person to person, but food allergies or sensitivities can trigger IBS. It is not uncommon for people with IBS to have undiagnosed gluten sensitivity, so anyone diagnosed with IBS should also be tested for celiac sprue. Stress, large meals, fatty foods, caffeine, and/or alcohol are also common triggers. Determining what triggers your IBS symptoms can help you control them better. FIBER UP. A high fiber diet (20–35 grams fiber per day) is recommended to support normal bowel function and to help decrease diarrhea. Be sure to include a good portion of this as soluble fiber, the fiber found in oats, psyllium, flaxseeds, and rice. A newer fiber supplement on the market, acacia fiber, has become extremely popular with IBS sufferers. Acacia fiber is tasteless, odorless, grit free, and it doesn’t thicken when standing in liquid. It has been shown to help relieve both constipation and diarrhea. It also acts as a prebiotic, which is a substance that feeds good bacteria in the gut. With the increase in fiber, be sure to drink plenty of pure water! ADD SUPPORT SUPPLEMENTS. Certain key supplements are available that can help control symptoms and improve overall health. Because of dietary changes and intestinal difficulties, a good multivitamin is essential for anyone with IBS. Digestive enzymes can support and enhance the digestive process, ensuring food is properly digested and utilized. Enteric coated peppermint oil capsules have an antispasmodic action and can be useful when cramping is present. Always include probiotics, which are essential to promoting balance in the intestinal tract. Try using these steps to take control and find relief from irritable bowel syndrome the natural way.

SMOOTH FIBER 14™ Grit free liquid fiber supplement for digestive health.* Supplies 14 g fiber per serving from acacia and inulin. Orange cream flavor.

ULTRA-ZYME High potency digestive enzyme formula.* A full-spectrum blend of enzymes to break down carbohydrates, proteins, and fats.* Enhanced with probiotics for intestinal support.*

MILK FREE ACIDOPHILUS PLUS FOS

Promotes the growth of friendly bacteria in the gut.* Blend of acidophilus, bulgaricus and bifidus bacteria. Enhanced with FOS to feed and nourish friendly bacteria.

PEPPERMINT EZE™ Peppermint oil capsules. With ginger and fennel for their synergistic benefits.* Enteric-coated so ingredients will be released in the intestines.

November 2011

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Nutritional Support for Diabetes

4. SUPPLEMENTAL SUPPORT. Any herbs or supplements must be discussed with your health care practitioner if you have diabetes. Blood sugar must also be monitored while on any natural treatments. Here are some natural products used for blood sugar control:

A RECENT HEADLINE in the news read “366 Million People Now Have Diabetes.” These statistics are staggering considering steps can be taken to prevent diabetes! More and more people are turning to natural products to prevent diabetes or to support overall health and complement their current treatment regimen. Whatever the reason, anyone interested in adding a natural treatment for diabetes should remember the following:

• Chromium is an essential trace mineral that helps improve the function of insulin. Studies have shown that chromium may help to stabilize blood sugar levels.

1. DIET FOR DIABETES. A healthy diet can help prevent and control diabetes. Choose a diet rich in lean protein, fresh fruits and vegetables, nuts, seeds, and fiber. Reduce consumption of refined grains and sugar, which make blood sugar control more difficult.

• Cinnamon may help decrease levels of blood sugar, cholesterol, and blood fats—all things that need to be decreased in diabetes. • Alpha lipoic acid is a powerful antioxidant in the body that is protective to nerve cells, specifically protecting against complications such as neuropathy (damage to the nerves causing tingling and loss of feeling in feet and hands).

2. EXERCISE IS ESSENTIAL. It improves circulation, helps control body weight, and may even improve blood sugar control. Check with your doctor before starting an exercise program. 3. DAILY MULTIVITAMIN FOR HEALTH. A good high-potency multivitamin is important for everyone since most people do not always eat a perfect diet. In the case of diabetes, there are increased

DIATRUE™ BALANCING FORMULA Multi-Vitamin supporting natural glucose metabolism.* Supports carbohydrate metabolism.* With B vitamins, chromium, vanadium, gymnema, and more.

BY MARY ANN O’DELL, MS, RD

needs for many nutrients since there may be impaired metabolism, loss of nutrients through frequent urination, and loss of nutrients due to medications, making supplementation even more important.

OPTI-EXTRACT™ CINNAMON Supports healthy blood sugar control.* High quality standardized extract. Concentrated liquid extract in convenient capsule form.

These and other herbs and antioxidants give an extra boost to a healthy lifestyle, helping people with diabetes get control of their blood sugar—and control of their health.

SUPER LIPOIC ACID™ 100 MG May provide metabolic and antioxidant support.* Supplies 100 mg Alpha Lipoic Acid.

The Healthy Edge

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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

AYURVEDIC beauty Uncover a radiant complexion with this ancient balancing system THE AYURVEDIC APPROACH to beauty is based on India’s 5,000-year-old system of natural healing, which takes into account not only your body’s constitution, but your personality as well, in order to keep both in balance. “We consider the way a person sleeps, digests foods, deals with stress, and processes the elements through the body,” says Patty Schmucker, a Los Angeles–based Ayurvedic beauty consultant. “With this holistic approach, creating radiant skin is addressed not only by quality natural and botanical products applied to the surface, but also with adequate hydration, an organic diet, mediation, and exercise. Ayurvedic products inspire people to make overall lifestyle choices that support radiant health.” Ayurveda provides a treasure trove of health and beauty recommendations that have now been validated for effectiveness by Western science. You can easily incorporate Ayurveda into your skin care routine by looking for natural products made with traditional therapeutic ingredients such as neem, ashwagandha, amla, tulsi (holy basil), ginger, and turmeric.

What’s Your Dosha? Because Ayurveda brings the characteristics of our constitutions (doshas) together, it is important to know your dosha type (vata, pitta, or kapha) when choosing cosmetics and skin care products. The vata dosha is light, dry, and cool. If your skin is thin, dry, fine-pored, and delicate, you probably have vata skin. When out of balance, it may become excessively dry or subject to eczema. Vata skin tends to wrinkle more as it ages. Look for products containing hydrating ingredients such as olive oil, sesame oil, jojoba, shea butter, and vitamin E. Pitta skin is fair or rosy, soft, warm, and medium thickness. When out of balance, pitta skin can suffer from rashes, breakouts, acne, liver spots, or rosacea. Look for cosmetics with soothing, natural ingredients, such as aloe or chamomile, to calm the skin. Kapha skin is cool to the touch and thicker, softer, oilier, and smoother than the other two types. When out of balance, kapha skin can suffer from excessive oiliness, enlarged pores, blackheads, and pimples. Tea tree oil helps with oiliness and clears acne.

HERBS FOR BEAUTY Look for the following herbs in Ayurvedic beauty products: Amla (also known as amalaki)—antioxidant-rich herb used to exfoliate and brighten the skin Ashwagandha—clears skin impurities Bhringraj—improves skin texture

AUROMÈRE TULSI-NEEM AYURVEDIC SOAP combines purifying and protecting Tulsi with soothing neem. This cleansing bar is speciﬁcally formulated for Vata-Pitta doshas and those with dry or sensitive skin. Nourish, revitalize, and soothe your skin with ORGANIQUE REVITALIZING HAND & BODY LOTION by Himalaya. Formulated with Soliga Forest Honey, Guduchi, and Country Mallow to provide essential moisturizing elements for your dry skin. This formula is also gluten free.

Improve skin tone and texture with BETTER BOTANICALS SANDALWOOD MOISTURIZER for normal to oily skin. Precious sandalwood, gentle aloe, rich sesame, and balancing Tulsi are combined to give your complexion radiance.

Ginger—stimulates circulation and helps remove toxins from skin Gotu Kola—increases collagen production while lifting away toxins that cause skin blemishes Guggul—purifying agent that rejuvenates skin cells and tissue Neem—promotes skin elasticity, normalizes oil production, and has antibacterial and anti-inﬂammatory properties Tulsi—antioxidant properties keep skin looking young and radiant Turmeric—antiseptic and anti-inﬂammatory properties, corrects hyperpigmentation, and softens the skin

BOTANICAL HAIR OIL from BETTER BOTANICALS is an intensive revitalizing treatment for your hair. Optimizes shine and restores moisture balance with essential fatty acids and extracts of bhringraj, amla, and more.

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GO GLUTEN FREE | BY MELISSA DIANE SMITH

a taste of the wild: RICE If you’re looking for something diﬀerent this holiday season, try wild rice

SOMETIMES CALLED THE CAVIAR OF GRAINS, naturally gluten-free wild rice has a distinctive, earthy flavor that’s a natural for creating dishes that taste more gourmet than those made with brown or white rice. Although it seems grain-like, it actually isn’t a rice at all. It’s the seed of an aquatic grass. Additionally, wild rice is lower in carbohydrates and calories than brown rice and other grains.

ZESTY HOLIDAY WILD RICE SERVES 8

Good Tasting and Good for You With 25 fewer calories and 5 fewer grams of carbohydrate than brown rice per half-cup serving, wild rice is a relative caloric and carbohydrate bargain for Thanksgiving meals that are often overly stuffed with calories and carbs. According to a 2009 animal study, wild rice may improve serum lipid levels and antioxidant levels when substituted for refined grains such as white rice. Wild rice is nutritious, too. Compared to brown rice, wild rice is higher in zinc, folate, vitamin E, and the eye-protective antioxidants lutein and zeaxanthin.

A Truly Traditional Thanksgiving Food Perhaps the best reason to eat wild rice is because it’s a true North American food, having been harvested by Native Americans for many centuries. Much of the wild rice sold today is commercially cultivated in paddy fields. However, some is still grown in the wild and hand harvested the traditional way by Native Americans in canoes on the rivers and lakes of Minnesota and other Great Lakes states. Hand-harvested wild rice, which can range in color from light brown to greenish brown to deep brown, generally cooks in 20–30 minutes, while cultivated wild rice, which is nearly black, takes 45–60 minutes to cook.

TRY THESE EASY WAYS TO INCORPORATE WILD RICE INTO YOUR DIET: MAKE WILD RICE PILAF OR STUFFING. For a festive, hearty-ﬂavored addition to a holiday meal, cook wild rice alone, or for more assorted color, half and half with brown rice or brown basmati rice. Simmer with sautéed vegetables such as celery and onions or shallots. After cooking, mix in nuts and fruit such as chopped apples, raisins, or dried cranberries. PREPARE WILD RICE TURKEY SALAD. Creatively use Thanksgiving leftovers, such as diced turkey breast meat, apples, and nuts, by adding them to cooled or room-temperature cooked wild rice. Dress and mix with a dressing of your choice, such as balsamic vinaigrette, orange vinaigrette, or a light gluten-free mayonnaise. ADD WILD RICE TO SOUPS. Use up leftover wild rice by putting it into soups the last few minutes of cooking. Wild rice goes well in clear soups such as chicken or vegetable soup, and in creamy soups made with cream or dairyfree unsweetened almond milk. COMBINE WILD RICE WITH GROUND MEAT. Add cooked wild rice, minced onion, and herbs into ground beef or dark-meat ground turkey to create gourmet burgers or meatloaf.

For more convenience preparing your Thanksgiving meal, make this dish without the orange zest and parsley a day or two before the holiday, and refrigerate. On Thanksgiving, reheat the dish and add the last two ingredients before serving. Reprinted from the Going Against the Grain Group, 2010, by Melissa Diane Smith. Adapted from a recipe for Nutty Nice Rice by the Southern Arizona Celiac Support Group. 1½ ½ ½ 2½ 1 ½ ½ 1½ 3

Tbsp. organic extra virgin olive oil cup chopped celery cup chopped onion cups organic gluten-free chicken broth cup Lundberg Farms Organic Wild Rice cup chopped pecans cup organic fruit-juice-concentrate-sweetened dried cranberries tsp. grated orange zest Tbsp. chopped fresh organic parsley

1. In saucepan, heat oil on medium heat. Add celery and onion, and sauté 5 minutes, or until soft. Add broth and rice. Bring to a boil, reduce heat to low, cover, and simmer 50–65 minutes, or until rice is tender and liquid is absorbed.

2. Heat over to 350°F. Toast pecans 5–10 minutes, until fragrant. Mix pecans and cranberries into wild rice, then fold in orange zest, and sprinkle with parsley. Serve warm. PER SERVING: 190 CAL; 4 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 25 G CARB; 0 MG CHOL; 187 MG SOD; 3 G FIBER; 7 G SUGARS

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IMMUNITY

™

Whole Life-Cycle Activated Mushrooms Mushrooms are Marvels of Mother Nature The number of distinct species is a matter of debate — with estimates ranging from 30,000 to 1.5 million. What is not disputed, however, is the close relationship between mushrooms and humans, and the many benefits mushrooms can provide for overall health and wellness. Human culture has evolved with mushrooms and many societies have relied on mushrooms to provide a wholesome food source. Over thousands of years of trial and error, many cultures have also discovered health benefits associated with consuming mushrooms. These health benefits are almost as broad as those found in the plant kingdom and range from immune and respiratory support to promoting healthy liver and brain function.* Societies soon discovered mushrooms can boost vitality, wellness, endurance and even sexual function.* Today, more than fifty years of research has confirmed that mushrooms are indeed a unique class of natural therapeutics capable of addressing a wide range of health concerns.

The Mushroom Life Cycle The mushroom life cycle includes three distinct phases: mycelium, fruiting body, and spore. Mushrooms spend most of their life as mycelium, extracting nutrients from their environment and protecting themselves from invaders. Many beneﬁcial compounds known as extracellular compounds are secreted by the mushroom during this critical life process. As the mushroom readies to reproduce, most species form a fruiting body — a structure most people would refer to as the actual “mushroom” since it’s the part of Delivering the fungi most readily visible. Many Whole Mushroom species’ fully formed fruiting bodies end their life cycle with the rebirth of the mushroom — when spores are formed and Fruiting ru ruiting u Spores Body released to begin the life cycle anew. Before being released, spores are equipped with their own arsenal of Extracellular lu ellular e Compounds un n ounds protective compounds Mycelium iu Myceliu and nutrients which will Biomass Biomas a allow them to survive harsh conditions and thrive in new environments.

The Benefits of Whole New Chapter believes in the wisdom of nature and the promise of whole food. We believe the combination and preservation of the whole mushroom — and its complete life cycle — is essential. Many modern products isolate the wisdom of the whole and focus on one life stage of the mushroom cycle or heavily refine and extract specific compounds from the mushroom. Focusing on just mycelium, for example, ignores the many beneficial and unique compounds that exist only in the fruiting body or spore phase. If mushrooms are selectively refined through extraction, their ability to function as nourishing superfoods can be lost. New Chapter LifeShield Mushroom formulas deliver tonic mushrooms’ whole protective shield through the combination of mycelium, their extracellular compounds, fruiting bodies, and spores. Each stage of a mushroom’s life cycle adds critical nutrients and protection for the mushroom. The combination of these stages creates the activated LifeShield to promote your health and wellness.* © 2011 New Chapter, Inc.

100% GROWN & CRAFTED IN THE USA

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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8/22/11 10:31 AM

NATURAL GOURMET | BY NEIL ZEVNIK

green BEANS Often overlooked, the humble green bean packs a health punch

AFTER FLIPPING THROUGH a book of favorite fairy tales, I think I can safely surmise that Jack’s initial experience with the beanstalk was less than optimal. However, for those of us not caught in the harsh glare of folklore’s spotlight, the fruits of the beanstalk are clearly beneficial. And assuming that Jack feasted before climbing, I’m willing to bet that, in the end, those emerald green pods aided him mightily in his triumph over the giant. Consider the rate at which Jack’s heart must have been thumping as he crept cautiously through the giant’s abode. The plentiful helpings of vitamins A and C found in green beans make a major contribution to keeping blood pumping—as a tag-team of fat-soluble and water-soluble antioxidants, they prevent cholesterol build-up on the artery walls. The second-string team of magnesium and potassium work hard to lower blood pressure, and the generous helping of fiber helps to reduce cholesterol. No wonder Jack was able to scurry so speedily down that beanstalk. The iron available in the green beans undoubtedly boosted Jack’s energy levels by increasing oxygen transport to his muscles, while the beta-carotene helped ward off inflammation and keep Jack’s joints supple and speedy. Not to mention that all that vitamin

C—indispensable as it is for good immune function—helped to keep him free from bacteria and viruses that could have slowed him down. The ending of the tale could have been considerably dire without his optimal good health! And had the giant actually succeeded in his threat to “grind Jack’s bones to make his bread,” he would have found those bones to be in tip-top condition. The vitamin K in Jack’s beans blocks the cells that cause the breakdown of bone cells, and contributes to producing the protein that anchors calcium inside the bone. Those of us living in the real world can benefit from this legendary veggie too, as we have our own metaphorical giants to grapple with. In our fight against cancer, for example, green beans are a valuable ally. Their vitamin C and beta-carotene offer antioxidant activity that guards against oxygen free radicals, and their abundance of fiber is especially effective against colon cancer. And all the benefits that Jack enjoyed, we can too: iron for energy, vitamin A plus magnesium and potassium for heart-health, vitamin C for boosting the immune system and warding off cancer, and vitamin K for maintaining strong bones. All of this in an unassuming, little green vegetable!

HARICOTS VERTS WITH SHIITAKE MUSHROOMS AND CHESTNUTS SERVES 6 This elegant side dish will make a stunning and delectable addition to your Thanksgiving feast. 1½ lb. fresh haricots verts (small French green beans), trimmed 4 Tbs. unsalted organic butter, divided

2. Bring large pot of water to boil, add green beans, and blanch until just past crisp, about 2 minutes.

3 Tbs. extra virgin olive oil, divided

3. Drain, and immediately plunge into ice water to stop cooking. Drain again.

12 large shiitake mushrooms, stems removed, sliced into ½ inch strips

4. Heat 2 Tbs. butter and 1 Tbs. olive oil in large heavy skillet over medium heat;

4 oz. whole, peeled, cooked chestnuts, coarsely chopped* 1 Tbs. minced fresh chives Salt and pepper to taste * available in jars or cans at most markets

1. Prepare large bowl of ice water.

(Can be prepared to this point and refrigerated to use later.)

add mushrooms, and cook until supple, about 4 minutes. Add remaining 2 Tbs. butter and 1 Tbs. oil. Let butter melt.

5. Increase heat, and add green beans and chestnuts, stirring and tossing constantly, until beans are just barely heated through. Sprinkle with chives, add salt and pepper to taste, and serve immediately. PER SERVING: 225 CAL; 4 G PROT; 16 G TOTAL FAT (6 G SAT FAT); 20 G CARB; 20 MG CHOL; 12 MG SOD; 5 G FIBER; 5 G SUGARS

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10/3/11 9:30 AM

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

COLD & FLU Supports healthy immune defense.* Combines elderberry, Echinacea, goldenseal & vitamin C. Easy to swallow capsules.

NEURO 1 ORANGE CREAM

HAWAIIAN NONI JUICE CONCENTRATE

ALL-WELL™ FORMULA

Contains the vitamins, minerals, enzymes & phytonutrients naturally found in noni. Contains a blend of pure noni concentrate & pure whole noni. Concentrate form allows you to take less.

Helps support a healthyy immune system.* Exclusive blend of vitamins, minerals & herbs. With Echinacea, goldenseal, astragalus & medicinal mushrooms.

ORGANIC BROWN RICE

e Mental performance formula.* Improves sports performance & provides energy and focus.* Enhances mood & well-being.*

Organic whole grain brown rice. Microwave perfect in 3 minutes. Simple… Delicious… Perfect!

BRASIL HENNA CREAM DARK BROWN

ZINC PICOLINATE 30 MG

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

Essential mineral for overall health.* May support healthy skin.* Contains 30 mg zinc per capsule as zinc picolinate.”

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THROAT & CHEST LOZENGES HONEY AND LEMON OR CHERRY Menthol cough suppressant & oral anesthetic. Provides soothing relief from cough & cold symptoms. Handcrafted in England for over 100 years.

GINGER BERGAMONT ANTIBACTERIAL HANDSOAP All natural antibacterial soap, proven to kill 99.99% of germs. Safe for kids. No Triclosan. In a self-foaming bottle.

10/3/11 9:31 AM

Where to find all of the great products seen in this magazine:

We Accept these Major Credit Cards:

www.chamberlins.com

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

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10/3/11 11:05 AM