Chamberlin's Healthy Edge October 2013 by HFAI

$3 free

October 2013

maximum health 24 WAYS TO SUPERCHARGE YOUR DIET FALL FAVORITE COOL, CRISP CABBAGE p. 30

PAIN FREE

SAFE, SOOTHING SUPPLEMENTS ChamberlinsCover_OCT13_JS.indd 1

plus

SLIM SECRETS FIGHT THE FLU HOW TO TRIM BELLY FAT

WITH ELDERBERRY

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Baby Boo Bamboo

ShiKai

These natural baby formulas are all made with silica-rich organic bamboo extract, and they are free of petrochemicals, parabens, synthetic dyes, synthetic fragrances, SLS and common allergens. Squeaky Clean Baby Wash & Shampoo gently cleanses baby from head to toe. This tear free formula leaves hair & skin soft and moisturized. Silky Smooth Baby Lotion replenishes skin gently and safely with nutrients from bamboo, aloe vera and organic proteins. Happy Baby Soothing Diaper Cream m eﬀectively reduces the soreness and severity of diaper rash with aloe vera and bamboo extract.

ShiKai introduces a fresh new look to their Borage Therapy facial care line. Featuring clinically proven borage oil to repair dry skin. This line includes an improved thicker Facial Cleanser, the non-greasy daily Facial Moisturizer with SPF 15, the soothing, repairing Eye Cream, and a new Facial Scrub. The Facial Scrub is a gentle, exfoliating cleanser with jojoba beads, borage oil and colloidal oatmeal, which all work together to remove dead skin cells and leave skin soft and smooth.

Gentle, Safe, Renewable Baby Care

Borage Therapy Facial Care

Tyler’s Coffee

Caveman Cookies

Enjoy your coffee without the negative effects of the acid. This 100% Arabica ground coffee is specially processed to remove the acids, so it is non-irritating to sensitive stomachs. Reduces acid reflux, limits heartburn, indigestion & bloating. Interstitial Cystitis Network approved. Choose from High Caffeine Regular Coffee or Decaf Coffee.

Caveman Cookies introduces two new flavors of their chewy, delicious gluten free cookies. New World Cookies are made with maple p syrup, y p honey, almond and pecan meal, cranberries, pumpkin seeds and spices. Rainforest Cookies are made with honey, almond and Brazil nut meal, almonds, cherries, nutmeg & cayenne pepper. These Paleo approved cookies are made without flour or refined sugar.

Acid Free Coffee

New World and Rainforest Cookies

Red Ape

Cinnamon Sugar Shake

Pure organic ground cinnamon & sweet cane sugar that is perfect in coﬀee, oatmeal or on toast. Made with sustainably harvested cinnamon. Five percent of all proﬁts are donated to organizations that protect orangutans and their habitat. Organic, Gluten Free.

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Jenkins Jellies

Hell Fire Pepper Jelly A sweet-hot , delectable blend of 7 fresh hot and sweet peppers. Try it with a variety cheeses, as a glaze or as a marinade. This unique jelly is made without preservatives, artiﬁcial ﬂavors or food coloring.

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October 2013

features 18 Supercharge Your Plate What’s the easiest way to eat healthy? Focus on foods that pack lots of nutrition into just a few calories. These nutrient-dense foods give you the most health bang for your buck, and we’ve got 24 simple ways to incorporate them into your diet.

22 Everyday Pain Relief Backaches, headaches, menstrual cramps—the common pains of our everyday lives. But the next time you feel a twinge in your knee or a migraine coming on, don’t reach for harsh pharmaceuticals. Try these safe, effective natural remedies instead.

departments NEWS FLASH

Hot Off the Press. The latest news from the world of health and nutrition.

SKIN SECRETS

Natural ways to smooth wrinkles, heal damage, and restore your skin's youthful glow.

THE GINSENG EXPERIENCE

All about this powerful adaptogen.

SUPPLEMENT ADVISOR

Supplement Supercharge. Put the pep back into your step with L-carnitine.

HERBAL ADVISOR

Pumpkin Power. Not just a spooky decoration, this superfruit is also great for your skin.

GLUTEN FREE

Gluten-Free Beauty. Gluten-free living goes beyond diet with these personal care products.

Less is More. The keys to getting rid of stubborn belly fat, and keeping it off.

HEALTHY DIGESTION

NATURAL GOURMET

Lighten Up Oktoberfest. All the flavors of traditional German fare with a fraction of the calories

Enzymes, probiotics, and more to help keep your digestive system running smoothly.

NATURAL BEAUTY

Omega-3s & Immunity. Fish oil’s heart health benefits are well known, but it can also keep you well this winter.

EXPERT’S CORNER

Arthritis can be a debilitating disease, but diet, supplements, and lifestyle changes can help.

Winter Warrior. Spotlight on black elderberry extract— nature’s flu fighter.

HEALING EDGE

JOINT HEALTH

FAVORITE THINGS

Healthy Halloween. Tasty treats for festive fiends.

October 2013

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THERE MUST BE SOMETHING IN THE WATER.

Ester-C® Effervescent: Once a day is all you need • 24-hour immune support* • B vitamins for energy metabolism* • Electrolytes for hydration*† Available in naturally delicious orange and lemon lime flavors

The Better Vitamin C.

13-AH-1067

, Ester-C and The Better Vitamin C are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. †Electrolytes to keep you well hydrated when taken with adequate liquid *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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7/24/13 11:11 AM

letter from the editor

October Fest Autumn is in the air, bringing with it cooler temperatures, colorful fall foliage, and the bounty of the harvest. While spring and summer are celebrated for their fruits and vegetables, some of the healthiest produce we eat actually comes into season this time of year.

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

Production Director Cynthia Lyons

Take the brassica family of vegetables, which includes seasonal favorites Brussels sprouts, cauliflower, and cabbage. They’re loaded with vitamins and minerals, as well as phytochemicals that help protect against cancer and heart disease, boost immunity, detoxify the body, and more. And the best part? They’re all extremely low in calories. Our cover story, “Supercharge Your Plate” (p. 18) examines these and other vegetables that deliver powerful nutrition at the cost of only a few calories. It also suggests simple changes you can make to your diet to take advantage of the benefits of nutrient-dense produce. Of course, eating well is only one part of staying healthy—especially this time of year. With cold and flu season upon us, we also take a look at the immuneboosting properties of omega-3 fatty acids (p. 12), and the flu-fighting ability of black elderberry extract (p. 10). Plus, we feature natural remedies for everyday aches and pains (p. 22), offer tips for trimming stubborn belly fat (p. 14), and more. Everything to get your autumn off to a healthy start. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Production Manager Mark Stokes

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

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Jim Finnegan 800.443.4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

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

THE HEALTHY EDGE. Vol. 3, No. 9. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

October 2013

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Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

So, c’mon life, bring it on. We’re ready for you.

Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998

for a FREE SAMPLE and a store near you. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *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. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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7/24/13 11:30 AM

newsflash

By Vera Tweed

HOT INGREDIENT OF THE MONTH:

Aller-7 A proprietary blend of seven herbs, including ginger root, Indian long pepper, and black pepper, Aller-7 has been shown in studies to relieve airborne allergies. Research also shows that—with ongoing use— this herbal blend can prevent allergies from recurring. For adults, the recommended dosage is 660 mg of Aller-7 twice daily with meals for 6–12 weeks, then 330 mg twice daily thereafter.

HEARTBURN DRUGS DAMAGE HEART Popular heartburn drugs known as proton-pump inhibitors (such as Prevacid, Prilosec, and Nexium) constrict arteries, which can lead to high blood pressure and a weak heart, according to a study at Houston Methodist Hospital that was published in the American Heart Association journal Circulation. Digestive enzymes and probiotics help to restore healthy digestion naturally, and bitters, taken before meals, can prevent digestive problems.

BPA Inhibits Fertility The first study of its kind has found that BPA, a chemical found in many plastics and can linings, interferes with the maturation of human eggs, thereby reducing fertility. Researchers at Brigham and Women’s Hospital in Boston tested the effects of BPA on 352 eggs from 121 consenting patients at a fertility clinic (the eggs would have otherwise been discarded). “Because exposure to BPA is so ubiquitous, patients and medical professionals should be aware that BPA may cause a significant disruption to the fundamentals of the human reproductive process and may play a role in unexplained infertility,” said lead researcher Catherine Racowsky, PhD. BPA-free plastics and cans are available.

curcumin beats major depression A proprietary curcumin extract, BCM-95, is as effective as Prozac for major depression, according to an Indian study published in Phytotherapy Research. In the study, 60 people diagnosed with major depression took either BCM-95 curcumin, Prozac, both the supplement and the drug, or a placebo. The effective daily dosage of BMC-95 curcumin was 1,000 mg.

AUTUMN BEAUTY UPDATE:

Keep Skin Glowing As the weather grows cooler and your summer tan fades, it can be hard to avoid looking a little “washed out." Luckily, there are a few things you can do to maintain a warm, healthy glow year-round. Here, Kristen Corcoran, founder of Larénim Mineral cosmetics, shares a few beauty tips for fall: TRY A BRONZER: Use a natural-looking bronzer and delicately apply to your entire face as a “color wash.” Or, for a demure, understated effect, apply only to the high points of your face, such as your cheeks and temples. Add a wisp of bronzer to the neck and décolletage also to maintain an overall, natural appearance. GET CHEEKY: Reevaluate your blush color in cooler months.

Most people need to go a shade or two darker. Coral pinks and peaches look beautiful during sunnier months, but they can all but disappear in fall and winter. Instead, look for plums, mauves, roses, and berry colors with brown undertones, which warm and soften the complexion. TEND THE SKIN: To keep your skin from flaking and prevent

makeup from clumping or looking uneven, use a mild cleanser and an exfoliator. Apply a facial mist product over your makeup throughout the day to hydrate skin and set makeup. This regimen works for both dry and oily skin types.

October 2013

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8/29/13 9:11 AM

WALK, RUN, CLIMB, PLAY– INCREASED FLEXIBILITY, MOBILITY, AND RANGE OF MOTION*

FEEL THE DIFFERENCE SHOWS IMPROVEMENT IN JOINT COMFORT WITHIN

DAYS* 1

Finally, the next generation in joint comfort, mobility, flexibility, and range of motion.* Solgar ® No. 7 brings together bio-active nutrients that work to create a fast-acting approach for occasional “tweaks” and joint stresses brought on by exercise,

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE. FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT WWW.SOLGAR.COM OR CALL 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 1. Based on two human studies with 5-LOXIN ® Advanced where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies. 5-LOXIN ® is a registered trademark of P.L. Thomas-Laila Nutraceuticals LLC and is used under license. International patents pending.

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sports, or physical activity.1*

7/24/13 11:28 AM

supplement advisor

By Vera Tweed

supplement supercharge

f you’re feeling lethargic, L-carnitine can help. The nutrient, sometimes called simply carnitine, enables our heart and other muscles to make energy, eliminate toxic by-products, and continue to function well as we live longer. Our bodies make L-carnitine from the amino acids lysine and methionine, found in proteins, but we don’t always produce enough—especially when faced with physical challenges such as exercise or anything that stresses the heart, including diabetes and heart disease. And our bodies’ ability to produce L-carnitine decreases as we get older.

and other scientiﬁc journals, mitochondrial DNA inﬂuences cell regeneration and death. And if that DNA is damaged, cells don’t function as they should—they may die prematurely or mutate—and the aging process accelerates. Keeping mitochondria healthy is considered one of the key strategies for longevity, and L-carnitine is a necessary ingredient.

Proven Benefits Studies have shown that L-carnitine helps the heart work more efficiently. For example, research presented at a conference sponsored by the National Institutes of Health in Bethesda, Md., included these findings: The heart is dependent on L-carnitine because fatty acids are the major source of energy for the heart muscle. Studies of more than 2,500 patients who suffered a heart attack found that L-carnitine significantly reduced deaths, chest pain, and shortness of breath; improved recovery; and lowered the odds of developing heart failure.

How It Works Each of our cells contains mitochondria, tiny components that generate energy. They’re like microscopic furnaces that use fatty acids as fuel. L-carnitine acts as a cargo train, transporting the fatty acids to the mitochondria and taking away the trash—by-products of the process that would be toxic if left in the cell. Without suﬃcient L-carnitine, mitochondria can’t function optimally, and energy suﬀers. Mitochondria also play a key role in aging because they contain their own DNA, separate from the overall cell. According to studies published in the Journal of the American Medical Association 8

In patients who had chronic heart failure, research at 49 centers in eight diﬀerent European countries found that L-carnitine improved the ability to walk and do physical exercise.

Put the pep back in your step with L-carnitine

A review of numerous studies published in Alternative Medicine Review, found that a speciﬁc form of L-carnitine, acetyl-Lcarnitine, improved mental function among people with Alzheimer’s. It also reduced symptoms of depression and ADHD; helped relieve neuropathy caused by diabetes, chemotherapy, or HIV drug therapy; helped the brain recover from oxygen deprivation; and, taken in combination with L-carnitine, improved male fertility.

L-Carnitine and Drugs Two types of drugs may work better with L-carnitine: Cholesterol-lowering statins and medications that lower blood sugar for type 2 diabetics. Studies used 2 grams daily of L-carnitine with a statin, and 1 gram twice daily of acetyl-L-carnitine with diabetes drugs. Other studies show that L-carnitine may reduce side eﬀects of AZT, used to treat HIV or AIDS, as well as doxorubicin, a type of chemotherapy for cancer.

Paragon Plus L-Carnitine delivers 500 mg of Carnipure L-carnitine per tablet. This formula is free of common allergens, including gluten, corn, soy, dairy, and yeast.

Other research ﬁndings include: A study featured in the journal Metabolism: Clinical and Experimental concluded that L-carnitine helps middle-aged people recover from exercise. Other research has found similar beneﬁts among younger people. A study of pregnant women, published in the Journal for Obstetrics and Gynecology, found that 2 grams daily of L-carnitine reduced the incidence of gestational diabetes. Levels of L-carnitine typically drop during pregnancy, and may contribute to diabetes risk.

Paragon Plus Liquid L-Carnitine has a light citrus ﬂavor and is an easy-to-swallow form of the amino acid that can easily be added to smoothies or juice.

Akin’s & Chamberlin’s Acetyl-L-Carnitine supplies 500 mg of the acetyl form of L-carnitine for memory beneﬁts.

October 2013

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FOR YOUR

JOINTS, WHEN YOUR TONGUE IS THROUGH WITH IT Hyaluronic Acid. Now in a Lozenge. We all lose Hyaluronic Acid (HA) as we age or engage in strenuous activity. Naturally occurring HA keeps your joints lubricated and functioning properly, not to mention beneﬁts your skin, eyes, and other body parts. Get the Hyalogic Absorption Advantage™ with this new great tasting HA packed 60 mg joint lozenge. Suck up a FREE SAMPLE — email us at info2@hyalogic.com to get a sample pack today, current research or ﬁnd a store near you. Sold at quality Health Food Stores across the US and Canada.

www.hyalogic.com | 610 NW Platte Valley Drive, Riverside, MO 64150 USA | 866-318-8484 10 YEARS OF JOINT SCIENCE IN EVERY LOZENGE

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7/24/13 11:23 AM

herbal advisor

By Steven Rosenblatt, MD, PhD, LAc

winter warrior Fight off colds, flu, and more with elderberry

t’s that time of year again. Flu season. And sometimes, it seems as if no matter how hard you try, you just can’t avoid getting sick. Good nutrition and basic precautions—such as washing your hands often and keeping your distance from sick people—can help, but they may not be enough to keep you on your feet. The good news is that if a cold or flu virus does strike, elderberry is a natural remedy that can speed up recovery. There are many different types of elderberry plants, but only two have a history of being used as medicine. Since ancient times, the one most widely used for colds and flu is European elderberry (Sambucus nigra, or black elderberry), which grows in Northern Africa and parts of Asia as well as in Europe. In this country, Native Americans traditionally made tea from American elderberry (Sambucus canadensis) to help treat respiratory infections. Modern scientific analyses of European elderberry preparations have Bionorica Sinupret Adult Strength is a proprietary blend of five herbal extracts, including black elder, to support sinuses and immunity.

Nature’s Answer Sambucus Black Elder Berry Extract is a concentrated form of the herb in an alcohol-free, preservative-free liquid.

Paragon Plus All Well Kids KidMune is an immune tonic formula for kids that contains echinacea, elderberry, and vitamin C. It’s alcohol free and dosed specifically for children.

found that the plant is packed with antioxidants and may ﬁght bacteria. However, its ability to overcome viruses may be its most valuable quality.

How Viruses Work Viruses are basically parasites that cause damage by attaching themselves to a host and then multiplying. Without a host, a virus is powerless. In the case of a computer, a virus wreaks havoc only after attaching itself to the hard drive, and anti-virus programs prevent or sever such a connection. In the human body, a virus attaches itself by invading cells, and the infected cells actually reproduce the virus. Elderberry seems to stop or reduce such attachment.

How Elderberry Works In lab studies, scientists have found that extracts of European elderberry work in two ways: They block the ability of various flu viruses to invade and infect cells, which stops the virus from replicating. And, they activate an immune response to fight the virus in cells that have already been infected. Two human trials have tested a specific standardized, European elderberry extract—Sambucol—against a placebo: A Norwegian study, published in The Journal of International Medical Research, tracked 60 people ages 18–54 who suffered from flu-like symptoms, including a fever, for 48 hours or less. Those who took the elderberry extract (3 teaspoons of syrup, four times daily with meals), experienced “pronounced improvement” after an average of 3 days, whereas those who took a placebo saw similar results after 7 days. No side effects were reported.

A study in Israel, published in the Journal of Alternative and Complementary Medicine, found that 90 percent of subjects who took elderberry extract experienced a “complete cure” of the flu in 2–3 days, compared to at least 6 days among those who took a placebo. A study of human cells found that the elderberry extract can be effective against 10 different types of flu viruses. Based on traditional use, elderberry extracts may also help relieve cold symptoms, particularly when they are combined with other natural immune-enhancing ingredients. Research shows that a combination of European elderberry flowers, gentian root, cowslip flowers, sorrel, and vervain relieves colds, coughs, and sinusitis. The formula, available as Sinupret by Bionorica or SinuGuard by Enzymatic Therapy, has been used in Germany for nearly 80 years. Stomach upset or allergic reactions are sometimes side effects.

How to Benefit For relief from flu, take elderberry in pills, syrup, tincture, or lozenges when you first notice symptoms, or within the first 48 hours. Many cold remedies, as well as comprehensive immune-enhancing products, combine elderberry with other herbs, vitamins, and/or minerals. Elderberry also has a mild diuretic and laxative effect, and helps to remove toxins.

October 2013

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8/28/13 10:51 AM

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7/24/13 11:30 AM

healing edge

By Michael T. Murray, ND

omega-3s & immunity You know all about fish oil and heart health, but that’s just the tip of the iceberg for these healthful fats

recent study indicated that women who take ﬁsh oil during pregnancy may decrease the number of colds that their babies contract early in life by 24 percent. Symptoms also resolved faster for the supplement group. These results aren’t surprising. They’re just another addition to the growing body of evidence that highlights the critical roles long-chain omega-3 fatty acids EPA and DHA play in human health.

A Cellular Approach So how can omega-3s improve immune function? Mostly through their effects on cell membranes, including white blood cells. Every cell in the body needs homeostasis—a consistent internal environment. And a healthy cell membrane, the wall between the internal cell and the outside, is they key. Without this membrane, cells lose their ability to hold water and vital nutrients, as well as the ability to communicate. Cell membranes are composed chiefly of fatty acids derived from the diet. As a result, the composition of cell membranes— and the resulting structure, function, and integrity—can be influenced by dietary changes. A diet composed mostly of saturated fat, cholesterol, and trans-fatty acids produces membranes that are much less fluid than the membranes of people who eat optimum levels of monounsaturated fat and EPA and DHA from fi sh oils.

Fish Oils and White Blood Cells In addition to their critical role in cell membrane health, omega-3 fatty acids have also been shown to impact immune function by: Regulating gene expression of white blood cells, which helps regulate proper immune function. 12

Reducing the production of inﬂammatory compounds that can damage the immune system. Improving the manner in which the immune cells communicate with each other, leading to improved immune system function.

Prostaglandins The body also transforms EPA and DHA into compounds that are known as prostaglandins, which carry out many important tasks in the body including regulating inﬂammation. They also help maintain blood pressure and regulate heart, digestive, and kidney function. Through their eﬀects on prostaglandins, omega-3s can mediate many physiological processes, making them useful in virtually every disease state.

Practical Matters One of the major recent advances in nutritional medicine has been the development of fi sh oil supplements that contain highly concentrated forms of omega-3 fatty acids, while at the same time being free of lipid peroxides, heavy metals, and environmental contaminants. Known as “pharmaceutical grade” supplements, these modern preparations are so very superior to earlier fi sh oil products that they are literally revolutionizing nutritional medicine. For general health, the recommended dosage is 1,000 mg of EPA and DHA daily. Read the label carefully: You want to get 1,000 mg of EPA and DHA, not 1,000 mg of fi sh oil. For therapeutic purposes such as reducing inflammation and allergies or lowering triglyceride levels, the dosage recommendation is usually 3,000 mg of EPA and DHA daily.

VERSATILITY Other health conditions that may benefit from fish oil supplementation: ALLERGIES ALZHEIMER’S DISEASE ARTHRITIS ASTHMA ATTENTION DEFICIT DISORDER AUTOIMMUNE DISEASES (lupus, rheumatoid arthritis, MS, etc.) CANCER (prevention and treatment adjunct) DEPRESSION DIABETES ECZEMA

ELEVATED TRIGLYCERIDE LEVELS HEART DISEASE (prevention and treatment) HIGH BLOOD PRESSURE INFLAMMATORY CONDITIONS (Crohn’s disease, ulcerative colitis) MACULAR DEGENERATION MENOPAUSE OSTEOPOROSIS PREGNANCY PSORIASIS

Keep your child’s immune system strong with the help of Akin’s & Chamberlin’s RealKID DHA gels. These chewable softgels have a tasty orange cream flavor and are free of gluten and dairy.

Natural Factors RxOmega-3 Factors, Ultra Strength, is a pharmaceuticalgrade fish oil with high levels of EPA, DHA, fish oil concentrate, and omega-3s. Use one softgel daily.

October 2013

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8/28/13 10:53 AM

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7/24/13 11:23 AM

expert’s corner

less is more

The keys to fighting stubborn belly fat

What exactly is the problem with belly fat, and why is it so hard to take off? —Jamie F., Minneapolis

There are several problems with belly fat. First, it’s a sign of high triglycerides, the type of fat that’s made when we consume excess sugar. Second, belly fat correlates directly to cortisol, the “stress hormone,” and thus indicates that the body isn’t dealing well with stressors. Third, belly fat puts a big strain on the spine, which is a leading cause of chronic back pain.

High Triglycerides Triglycerides are a type of fat formed from three fatty acids attached to a glycerol molecule. They’re an important biomarker of health. In humans, triglycerides are a mechanism for storing unused calories. If your fasting blood triglyceride count is higher than 160 ng/mL, you’re

probably eating too many high-carb foods. That’s a key point. Too much sugar raises triglycerides, which are generally stored in the abdominal area—not only the belly, but in and around other vital organs, such as the liver and heart. And fatty liver and heart tissue compromise health and ﬁtness.

Stress Another mechanism for storing excess calories comes via our stress hormone, cortisol. Belly fat usually correlates to high cortisol levels. One of cortisol’s many functions is to trigger the release of insulin from the pancreas. Insulin is responsible for transporting glucose across our cell membranes and into the cells, where the glucose is used to produce fuel. If we trigger this insulin release over and over as a response to daily stressors, our cells become “insulin resistant.” That means that the insulin receptors don’t respond as well, and glucose doesn’t get into the cell, where it’s needed to produce energy (ATP). This triggers feedback to the brain indicating that the cells aren’t getting glucose, which leads us to crave sugar and other reﬁned carbs. Unfortunately, eating more sugar only exacerbates the problem—stimulating excessive insulin release and deepening insulin resistance, which is the direct precursor to type 2 diabetes.

Spine Strain In an upright human, the weight on the spine should ideally be directed down through the top of the head, over the shoulders, hips, knees, and feet. A front load, like carrying a pack of books across your chest, compromises the ability to maintain 14

By Emily A. Kane, ND, LAc

good posture and pulls the spine. Low back pain is one of the most common complaints treated by family doctors. Losing belly fat and engaging in a simple series of 14 daily stretching and toning exercises (found at dremilykane.com) can help.

Trim the Fat The key to trimming belly fat is to replace processed carbohydrates, including alcohol, in your diet with fruits, vegetables, good fats, and healthy protein. Stop eating processed grains and abandon sugary drinks and artificial sweeteners (xylitol, stevia, and mannose are okay). If you focus your diet on lean protein, good carbs (fruits and vegetables), and healthy fats, you’ll lose belly fat bit by bit. Healthy fats means olive oil, coconut oil, raw nuts and seeds, avocado, eggs, and fi sh. Avoid hydrogenated oils, which often includes salad dressings and cooking oils in clear glass or plastic bottles. Most fruits are fine in moderation, but avoid bananas and melons because they’re particularly high on the glycemic index. The same with vegetables: almost all veggies are terrific choices except corn and potatoes, which are high in starch and turn to sugar quickly. Stock up on carrot sticks, apples, almonds, and avocados, and drink herbal teas. Avoid fancy coffee drinks, muffins, chips, cookies, and ice cream. Just get over it. You deserve to not eat that stuff. Once you’ve achieved a healthy weight, you’ll learn what kind of moderation is required to keep the weight off. Aim for a BMI of 20–24. Ideally, your blood sugar (glucose) readings would be in the 70–100 ng/mL range. (A reading of 100–120 is now considered pre-diabetic.) It’s okay to eat three meals and have two snacks a day, but do it consciously. Focus on keeping blood sugar levels stable so you don’t crave food, which triggers your desire to consume—and thus store— excess calories.

October 2013

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Natural Support for Healthy Digestion

BY SALLY KARLOVITZ, CN

ONE OF THE MOST IMPORTANT systems in our body is our digestive system. The digestive system is responsible for the breakdown of food into components that are essential for our bodies to survive, as well as for the absorption of nutrients in our body. To have a wellfunctioning digestive system, you need to have good levels of digestive enzymes, a healthy lining in the digestive tract, and good levels of intestinal flora. A disruption in any of these areas can cause a number of health issues, including indigestion, heartburn, nausea, and gas. Here are some basic suggestions for improving your digestive health:

1.Take a multi-purpose digestive enzyme. Our bodies produce a number of enzymes that play a role in breaking down fats, carbohydrates, and protein. As we age, these enzyme levels decline, which can lead to problems with excess gas and indigestion. Enzyme supplements are available that add natural enzymes to the pool of enzymes that our bodies already produce. This can take a burden off of our digestive system and help relieve heartburn and bloating.

2. Use probiotics. Probiotics are friendly bacteria that live in the intestinal tract. They are an essential part of the breakdown and assimilation of nutrients in the gut area. They also are important immune components of the intestinal tract, helping to protect the body against bad bacteria and excess yeast.

3. Know about digestive soothers. Certain herbs play a role in soothing the stomach lining and supporting general intestinal health. Ginger root has been studied for its ability to reduce gas and inflammation in the digestive tract. Studies have shown it to be extremely effective for most kinds of nausea. Fennel seed is another soothing herb that helps alleviate gas and bloating.

Phyto Design™ Enzyme Complex Complete plant-based enzyme supplement.* Supports digestion & optimizes nutrient absorption.* With ginger, fennel, & other soothing support herbs.*

Ginger Xtra-Plex™

Dophilus-8™ Probiotic

Supports stomach, liver, & intestinal health*

Healthy intestinal flora & immune system support.*

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Supplies 8 beneficial probiotic strains plus FOS.

With standardized ginger extract & whole ginger root powder.

Shelf stable until opened.

October 2013

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

BY SALLY KARLOVITZ, CN

ESSENTIAL FATTY ACIDS. These beneficial fats, derived from borage, evening primrose and black currant seeds, help promote soft skin by helping to maintain cellular integrity and moisture in the skin. Younger-looking skin can be a reality. Utilize these important antioxidants to protect your skin now and reduce the visible signs of aging.

WATER. While not often considered as a nutrient, water is important for beautiful skin. Water is involved in many functions in the body, including flushing out toxins, maintaining hydration, and supporting circulation, all functions that support healthy skin as well as overall health.

Omega Xtra-Plex™

GREEN TEA. This well-known antioxidant helps protect skin on the inside and the outside. It helps delay skin cell aging, soothes and heals stressed skin, and balances skin tone.

VITAMIN C. Vitamin C, especially in the fat-soluble form ascorbyl palmitate, helps your body produce collagen, the structural protein that gives skin its youthful suppleness and tautness. Collagen helps firm up sagging skin and can heal sundamaged skin. Ascorbyl palmitate, along

DMAE Complete™ Skin Cream

with DMAE and lipoic acid, has been used both internally and topically to help reduce signs of aging.

HYALURONIC ACID (HA). HA is a compound naturally present in the body in joints and collagen. It helps with collagen production and moisture retention in the skin.

Ascorbyl Palmitate 500 mgg

Ultra moisturizer that helps you defend against damaging free radicals.*

Potent vitamin C ester.

Contains DMAE, alpha-lipoic acid, & ascorbyl palmitate.

Fat-soluble form of vitamin C.

Enriched with 72 trace minerals, vitamins, & aloe vera.

Provides antioxidant protection.*

Provides a balanced blend of essential fatty acids.* Combines borage, fish, & flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.*

Hyaluronic Acid Extra™ xt a A naturally occurring component of skin & cartilage.* An important constituent of joint fluid.* With 50 mg of MSM for additional support.*

The Healthy Edge

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supercharge 24 ways to make meals

MORE NUTRIENT DENSE BY LISA TURNER

There’s no doubt that a nutrient-rich diet reduces the risk of disease. But how do you make it work? If you’ve tried, you already know that making huge, sweeping changes—such as swearing off sugar, eating fish four times a week, or tripling your intake of vegetables— is easier said than done. And when those efforts fail, it makes us all the more likely to throw up our hands in disgust and revert to our old habits. A better approach to a more nutrient-rich diet: make one small change every day, such as swapping green tea for coffee. Here are 24 more sneaky ways to make your diet more nutrient dense: 18

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your plate 1

Buy organic vegetables whenever possible. Besides avoiding pesticide

residues, you may get more nutrients— some studies and reviews have found that organic fruits and vegetables contain, on average, 25 percent higher concentrations of 11 key nutrients than their conventional counterparts.

Dress your salad with avocado instead of store-bought creamy dressings. You’ll increase your intake

of folate and lower your intake of unhealthy fats—which ultimately will protect your heart. For a simple dressing, purée avocado and lemon juice, then season with salt and pepper.

Choose an English muﬃn instead of a bagel for a 220-calorie savings. The average whole-grain bagel

is 350 calories, versus 130 for an English muﬃn. If you really need a bagel ﬁx, try Rudi’s Bagel Flatz with just 110 calories per Flatz (in Plain and 100% Whole Wheat). And top it with almond butter instead of cream cheese to get a protein boost without added calories.

Choose whole-grain instead of multi-grain. Whole-grain means the

Use white bean spread instead of mayo on your sandwiches. This

entire grain kernel, including all the fiber, has been included. Multi-grain means only that more than one type of grain was used—and those grains could be refined and stripped of fiber and nutrients.

Spend your dairy calories on yogurt, not milk. Yogurt is rich

in probiotics, beneﬁcial bacteria that keep digestion healthy, boost immunity, and may protect against some cancers. And instead of that traditional bowl of cereal with milk, try a bowl of plain yogurt topped with homemade granola (see tip number 17).

Fortify your mashed potatoes:

Use a combo of half potatoes and half cauliﬂower, cook them together, then drain and mash as usual. Try olive oil instead of butter, and load it up with garlic and herbs instead of salt.

Choose dried apples over dates or cranberries; apples rank higher

on the ANDI scale (see p. 21) and contain half the sugar of other dried fruits. You can also choose prunes. They’re high in sugar, but rank at the top of the ORAC (antioxidant rating) scale.

Buy pastured eggs. From hens

raised on pasture, these eggs contain ﬁve times more vitamin D, twice as much omega-3 fats, three times more vitamin E, and seven times more beta carotene than their conventional cousins. Look for them at farmer’s markets, local farms, and health food stores.

Give your pasta sauce a boost. Mix in a cup of pumpkin purée for a day’s worth of beta carotene plus added ﬁber; or purée cooked broccoli, sweet potatoes, and carrots, and stir into you sauce for extra carotenoids and other cancerﬁghting compounds.

gives you an extra boost of ﬁber and protein with fewer calories. Purée white beans, olive oil, garlic, and a splash of apple cider vinegar to make a creamy spread; season with salt and white pepper. The Healthy Edge

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supercharge your plate, cont.

11Make your chocolate count.

Cacao beans are rich in minerals, vitamins, and antioxidants. But you’ll only find the good stuff in raw cacao nibs and extra-dark chocolate—not the sugar-laced, watered-down versions of chocolate most of us grew up with. Cacao nibs are bits of dried, roasted, and crushed cacao beans, with a rich, cocoa butter flavor. Add them to nutrient-dense muffins (see tip 21) or smoothies. Or choose packaged bars that are at least 70 percent cacao.

Make a smart soda. Ditch the

store-bought stuﬀ, and mix up your own blend of organic pomegranate juice and sparkling water. You’ll add cancer-preventive compounds and lots of antioxidants to your diet.

Eat a raw salad every day.

Make sure it contains at least three colors from ﬁve or more diﬀerent sources—for example, spinach and arugula (green) combined with peppers (yellow), carrots (orange), beets, tomatoes, and shredded cabbage (red).

Eat plants, not grains, for ﬁber.

You’ll get added nutrients for fewer calories. A cup of raspberries, for example, has 9 grams of fiber—the most of any fruit—for only 64 calories. A cup of broccoli has 6 grams of fiber and only 52 calories Compare that to brown rice: A cup has a paltry 2 grams of fiber per 100 calories.

Try seaweed noodles instead of grain-based varieties.

Kelp-based noodles are extremely low in calories and rich in iodine (good for thyroid health). Serve them Asian-style, with tamari, toasted sesame oil, ginger, garlic, and black sesame seeds.

Make your own granola.

Combine rolled oats with chopped walnuts, sunﬂower seeds, and pumpkin seeds; stir in a little honey mixed with hot water; bake at 200°F until golden; stir in dried cranberries and let cool.

Make vegetables easy. Buy pre-cut versions or cut a variety of vegetables at home and store them in air-tight containers. You’ll be more likely to use them if they’re ready-to-go. Good candidates: sweet potatoes, kale, broccoli, red peppers, and celery.

Eating out? Choose Chinese.

Skip the fried rice and sauces, and order stir-fried vegetables. Ask for extra bok choy, cabbage, and broccoli, and you’ll get a week’s worth of cancerpreventive glucosinolates. Add shrimp, not beef, for lean protein.

Rethink your plate portions;

at least 50–60 percent of your plate should be vegetables, with small portions of protein and starch. Make sides

count: steam asparagus and tie into bundles with chives or scallion tops; shred Brussels sprouts, sauté in olive oil and shallots, and sprinkle with toasted walnuts; or steam artichokes, and serve with red pepper hummus.

Supercharge breakfast muﬃns. Make them with

gluten-free ﬂour, and add ground almonds, ﬂax seeds, shredded carrots, and shredded zucchini. Swap applesauce for half the fat, and sweeten with mashed bananas and raisins.

Choose grass-fed over conventional beef. Studies

Try cauliﬂower couscous instead of the grain variety.

show that it’s lower in saturated fat and calories, and higher in omega-3 fatty acids and CLA (conjugated linoleic acid), a compound with cancer-protective and anti-obesity eﬀects.

You’ll add tons of cancer-preventive nutrients and save calories. Chop cauliﬂower ﬂorets in a food processor until they resemble small grains, then cook in ¼ inch of water until tender. Add coconut oil, cumin, curry, and dried apricots for a twist on the traditional Middle Eastern grain.

Get your calcium from greens.

They contain ﬁber, beta carotene, and more nutrients than dairy products, with a fraction of the calories. Collards are especially rich in this vital mineral. One cup of cooked collards has as much calcium as a cup of milk, with a

savings of 100 calories. Collards and other greens are also rich in magnesium, another key nutrient for bone health.

beans for 24 Swap meat.

In soups, stews, and chilies, cut the meat in half and add more beans; you’ll dramatically increase ﬁber and slash fat by 50 percent. Make ’em red kidney beans, and you’ll triple your antioxidant intake.

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What is Nutrient Density? Nutrient density measures the benefits you get from a food compared to the number of calories it contains. Nutrient-dense foods give you the most nutrients possible for the fewest calories. For example, some energy bars provide 15 percent of your daily folate requirement for about 200 calories. A cup of raw spinach packs the same folate punch for only 7 calories. One way to measure nutrient density is with the ANDI (Aggregate Nutrient Density Index) scale. Developed by Joel Fuhrman, MD, ANDI measures the amount of key nutrients in a food, relative to its calories. The nutrients included in the ANDI scale are calcium, carotenoids, lycopene, fiber, glucosinolates, iron, magnesium, niacin, selenium, B vitamins, vitamin C and E, and zinc, plus ORAC (Oxygen Radical Absorbance Capacity) scores— a method of measuring the antioxidant capacity of foods. The ANDI scale is only one way to measure nutrient density, and it does have some shortcomings. For example, it doesn’t measure protein, so even nutrient-dense sources of protein—such as pastured eggs, wild Alaskan salmon, and lean, grass-fed cuts of beef—have low ANDI scores. Nor does the scale measure fats, so high-quality monounsaturated fats such as olives and avocados come up short. Be sure to keep those points in mind when you’re formulating your diet. Otherwise, it’s a great way to start.

ON THE ANDI SCALE, THE TOP 20 NUTRIENT-DENSE FOODS ARE:

2 collard greens

4 spinach

8 romaine

6 arugula

12 artichokes

11 green

peppers

10 cauliflower 14 asparagus

15 strawberries

13 carrots 17 tomato

juice

sprouts

9 broccoli

7 cabbage

16 pomegranate

5 brussels

3 bok choy

1 kale

19 iceberg

18 blueberries

20 oranges The Healthy Edge

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everyday

PAIN

RELIEF DRUG-FREE WAYS TO TREAT FIVE COMMON MALADIES BY LISA TURNER

It’s not always the big things that get you down. Sometimes, it’s the small, everyday pains—the low-grade headache, the nagging lower back twinge, the aching joints—that really wear on your psyche. Long-term use of non-steroidal anti-inflammatory drugs (NSAIDs) can cause bleeding ulcers, liver damage, and increased risk of heart disease. A better option: treating pain naturally, with herbs and supplements that fight inflammation, soothe tissue damage, and block pain signals. Here are five ailments that can be eased with drug-free remedies.

Arthritis. Marked by inflamed joints accompanied by pain, swelling, and loss of function, arthritis can be crippling. There are two main types: rheumatoid arthritis, which affects the tissue covering the joints, and osteoarthritis, which is characterized by wear and tear of the joints. Drug-free relief: Some studies have suggested that MSM—a natural compound derived from sulfur—is especially effective at easing osteoarthritis of the knee. MSM seems to work better when combined with glucosamine, a compound derived from shellfi sh. Other studies have found that SAMe, a compound usually used for mood stability, can ease arthritis pain as well as NSAIDS such as ibuprofen. Take SAMe between meals.

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Back pain is the second most common reason people visit their doctors, right after respiratory illness. It’s difficult to treat, mainly because there are so many possible causes, ranging from muscle strains to herniated discs. Pressure on the nerves in the spinal column can also be caused by osteoporosis or spinal stenosis (a narrowing of the spinal column). Poor posture, or just sitting for a long time, can also cause nagging back pain. Drug-free relief: Standardized extracts of anti-inflammatory herbs, such as turmeric, ginger, and holy basil, are excellent long-term treatments for chronic back pain. In some studies, the active ingredient in turmeric, called curcumin, was found to be as effective in treating pain as NSAIDs. Ginger also helps ease lower back pain, especially when combined with turmeric. In addition to herbs and supplements, physical interventions often help. Adjust your desk at work, invest in an ergonomic chair, examine and correct your posture, and try a decompression belt to provide gentle traction and relieve pressure. Core strengthening is probably the most important direct treatment and preventive strategy you can do, so talk with a physical therapist about core strengthening exercises.

Headaches can be as difficult to treat as back pain. They also have many causes, ranging from jaw tension to stress, food sensitivities, and dehydration. The most common types include tension headaches, cluster headaches—marked by cyclical patterns of intensely painful headaches— and migraines, which are often accompanied by nausea, dizziness, and sensitivity to light and noise. Drug-free relief: A standardized extract of butterbur, a member of the daisy family that’s traditionally used to treat pain and other ailments, is one of the most effective natural remedies for migraines. In one study, butterbur extract reduced the number and severity of migraines by 50 percent. Because butterbur contains naturally occurring alkaloids that can damage the liver, use only products marked “PA free,” meaning the harmful pyrrolizidine alkaloids have been removed. Feverfew, a member of the sunflower family, is another herb that’s extremely effective for migraines. In some studies, feverfew extract significantly reduced migraine frequency and intensity. White willow bark, chemically related

to aspirin, has long been used to relieve pain and is eﬀective for cluster and tension headaches.

Menstrual cramps. Uterine contractions from shedding the uterine lining cause cramping and pain in the back and abdomen for many women each month. This is called “primary dysmenorrhea.” More rarely, conditions such as endometriosis, fibroids, or pelvic inflammatory disease (PID) can cause cramping, known as “secondary dysmenorrhea.” While these more serious issues require medical attention, most menstrual cramps can be safely treated at home. Drug-free relief: Cramp bark, from a shrub native to Europe and Asia, contains antispasmodic oils that can ease uterine contractions. It’s also an effective muscle relaxant that helps ease back pain. Black haw, a close cousin of cramp bark, also relaxes uterine contractions and is historically used when cramps are accompanied by severe lower-back pain. The omega-3 fat EPA, a well known anti-inflammatory, can also relieve some kinds of period pain. In a recent study, omega-3 fats reduced the intensity of pain during menstruation.

Muscle pain. Sprains, strains, bruising, and aches are a common result of overusing muscles or minor injuries that occur during exercise. Chronic stress can also cause muscle aches and pains, usually in a localized region. Muscle pain that’s more systemic (felt throughout the body) is more often related to fibromyalgia, infection, or side effects from drugs, especially statins used to lower cholesterol. Drug-free relief: Arnica, from a flowering plant native to Europe, works almost immediately to relieve localized pain and swelling. It’s used both internally, as a homeopathic formula, and topically, in creams and gels. Use both simultaneously for the best results. Bromelain, derived from pineapple enzymes, works as an anti-inflammatory to relieve muscle pain and swelling. Other enzymes, especially proteolytic enzymes, can also relieve muscle inflammation. Bromelain must be taken between meals. Magnesium is a safe, effective muscle relaxant that’s helpful in treating both sports injuries and muscle pain from chronic stress. SAMe is also helpful in treating fibromyalgia.

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mation and pain with a potent blend of turmeric, ginger, bromelain and patent-pending Nexrutine extract. It works without the stomach upset seen from anti-inﬂammatory drugs.

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standardized so you have a guaranteed potency in every capsule. It is certiﬁed free of pyrrolizidine alkaloids.

The Healthy Edge

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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 ailment 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. It 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, 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. Finally, coming back to North America we find American ginseng (Panax quinquefolius), which has a slightly different chemical makeup than 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. Recent research found that use of 2 grams of American ginseng root resulted in improvement in cancer-related fatigue. 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 anti-fatigue herbs available.

Cold Defender™

Ginseng Sensei sei Blend™ Blend

May help support the body’s natural defenses.*

Supports physical, emotional, & mental energy.*

With American ginseng, astragalus, & other immune support herbs.*

With eleuthero root, red Chinese ginseng, & American ginseng.

With vitamin C, zinc, & other support nutrients.*

Fast-acting concentrated liquid extract.

Q&A Q: A:

Why is everyone talking about vitamin D?

Vitamin D seems to be in the news almost every month, with new research pointing to new roles for this vitamin. It is most wellknown for its function in bones, where it helps promote calcium absorption and improves bone health. Studies have demonstrated that vitamin D supports bone strength and may help reduce the number of falls and fractures in adults. But research suggests vitamin D is used many other ways in the body. Insufficient levels of vitamin D have been associated with higher levels of depression, cognitive impairment, and more rapid weight gain. Higher vitamin D levels have been associated with reduced risk of colon cancer and, more recently, with a reduction in development of multiple sclerosis (MS). New recommended daily intake levels for vitamin D have been set at 600 IU for most adults, although many doctors and nutrition experts believe this level is too low and should be raised to 1,000 IU or more.

Vitamin D-3 1000 IU Essential nutrient needed to help maintain bone density.* Supplies 1,000 IU of the bioactive D3 form of vitamin D.

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A Natural Approach to Joint Health AN ESTIMATED 50 MILLION adults in the United States have been diagnosed with some form of arthritis. As those with arthritis know, it can be a debilitating disorder, but there are many lifestyle and diet changes that may help improve symptoms and alleviate pain.

Healthy Lifestyle for Healthy Joints Maintenance of a healthy weight is critical for joint health, making diet and exercise essential. A diet low in saturated fats, and rich in omega-3 oils (from fish or flax and other seeds), can help balance inflammation in the body. Choose whole fresh vegetables and fruits, whole grains, and nuts for a healthy diet.

BY MARY ANN O’DELL, MS, RD

inflammation. Spices such as ginger and turmeric are potent natural COX-2 inhibitors, as is Nexrutine®, a patent-pending extract from the bark of Phellodendron trees, which helps reduce inflammation without the stomach irritation that can come from over-the-counter antiinflammatory drugs. Don’t let joint pain and stiffness keep you down. Eat a healthy diet, get moving, and utilize natural support products to improve mobility and reduce pain.

Weight-bearing exercise, such as walking or weight training, can keep joints healthy and strong, and can help you maintain a healthy weight. Be sure to check with your healthcare practitioner before starting any exercise regimen.

MSM 1000

Natural Support for Healthy Joints It is well established that supplementing with glucosamine sulfate and chondroitin sulfate can play an important role in supporting healthy cartilage in the joints. Glucosamine sulfate has been shown to help rebuild cartilage while chondroitin sulfate has been shown to help protect cartilage. Methylsulfonylmethane (MSM) is a concentrated source of organic sulfur, important for forming collagen, the fibrous material in cartilage. MSM has been shown to be helpful in reducing inflammation.

Natural source of biological sulfur. May support healthy skin and joints.* MSM is a necessary component of collagen.*

COX-2 is an enzyme that increases inflammation, so COX-2 inhibitors help reduce pain and

Glucosamine Complex with MSM Supports healthy joint function.* Complete formula with glucosamine, chondroitin, & MSM.* Enhanced with bromelain & boswellia.

Cox-2 Ease™ With Nexrutine

Advanced Arnica

Helps support normal healthy COX-2 levels.*

Temporarily relieves bruises, muscle pain, & inflammation.

Contains Nexrutine®, a patent-pending extract from the bark of Phellodendron trees.

Safe & effective homeopathic oral spray. Taste free!

Also contains turmeric, ginger, boswellia, and more.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

pumpkin power More than just a Halloween decoration or holiday pie filler, this superfruit is also a key ingredient in natural skin care products

ulinarily speaking, the pumpkin is vegetable, but botanically, it’s a fruit. No matter what you call it, pumpkin is great for your skin. It boasts powerful anti-inflammatory benefits and natural UV protectors— and it’s the perfect exfoliant for sensitive skin. The enzymes and fruit acids in pumpkin help slough off dead skin to reveal its inner glow. Vitamin A battles fine lines and wrinkles by stimulating cell turnover; vitamin C and beta-carotene protect your skin; and the amino acids in pumpkin provide nourishment. Pumpkin pulp, seeds, and seed oil are all used as natural ingredients in beauty products. “The seeds, in particular, contain MMP (matrix metalloproteinase) inhibitors that resist the weakening of collagen and elastin fibers leading to inelastic, thinned, and older looking skin,” according to Jon A. Perlman, MD, an associate clinical professor of plastic surgery at UCLA Medical Center/David Geffen School of Medicine. Pumpkin extracts work as an accelerator for other ingredients in your skin care regimen, helping skin absorb vital nutrients quickly. Pumpkin is excellent for use on all skin types, but especially on skin that’s been damaged by environmental conditions, such as overexposure to the sun. If you have sensitive skin, it’s important to use ingredients that are gentle, but can also nourish and fortify your skin. Pumpkin peels and scrubs can also help with breakouts. Pumpkin contains acne-fighting vitamins E and T (torulitine), which help reduce inflammation, control excess oil, and help skin recover from acne-related damage.

Soften cracked hands and dry cuticles with Desert Essence Organics Pumpkin Spice Hand Repair Cream. Organic pumpkin and jojoba oils restore moisture while licorice brightens skin.

Repair and protect skin with MyChelle Dermaceuticals Pumpkin Renew Cream, which blends antioxidant-rich pumpkin seed oil with reparative peptides in a lightweight moisturizer.

Get an instant facial with Peter Lamas Naturals Exfoliating Pumpkin Facial Scrub. Pumpkin enzymes along with fruit and nut acids slough away debris and dead cells that clog pores. Pumpkin oil, aloe vera, vitamin E, and soy protein seal in nutrients and moisture to make skin glow.

Nourish dry or damaged hair with Acure Moroccan Argan Oil Shampoo and Conditioner. Fortified with nourishing argan oil, omega-7 sea buckthorn oil, and omega-3 and -6 pumpkin seed oil, these formulas offer triple moisture repair for dry hair.

October 2013

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gluten free

topical trend Consumer demand has led to the growth of gluten-free personal care products

f you’re gluten intolerant, you’re well aware of the need to avoid ingesting this problematic protein. But what about topical applications? Nearly all doctors, researchers, and organizations in the celiac community will tell you that the external application of a product that contains gluten is completely harmless, because gluten molecules are too large to be absorbed through the skin. But many everyday people are rejecting that information and seeking out gluten-free products for their face, skin, and hair.

Seeing Is Believing As president of the Southern Arizona Celiac Support Group, Kim Pebley knows the “only-avoid-ingesting-gluten” conventional wisdom very well. But she also pays attention to her own body and her family’s, which has led her to conclude that the conventional wisdom isn’t correct—at least for her and two of her kids. Pebley was diagnosed with celiac disease three years ago, and she eliminated gluten from her diet. But she still had red blotches on her scalp that erupted when she washed her hair. “I switched to a shampoo speciﬁcally labeled gluten-free, and within a week, the hives went away,” says Pebley. She also began using gluten-free soap, lotion, and other products, and within a couple of weeks, she noticed that a rash she’d had for years—which had been diagnosed as a type of dermatitis—was gone. She also discovered that two of her children, Ciara, 9, and Colin, 4, who were already eating gluten free, developed blotches on their skin when they took bubble baths. After switching to gluten-free personal care products from head to toe, all are now free from skin breakouts. Colin’s eczema is even held in check as long as he doesn’t use products that contain gluten, says Pebley.

Finding the Connection Numerous skin disorders that are associated with celiac disease and gluten sensitivity respond well to a gluten-free diet. The most

EO Peppermint & Tea Tree Hand Soap cleans and moisturizes hands, and leaves behind a refreshing, invigorating peppermint scent.

notable is dermatitis herpetiformis (DH), an autoimmune disease that usually accompanies the damage in the gut that’s seen in celiac disease. Hives, rashes, dermatitis, eczema, and a variety of other lesser-known skin conditions have also been associated with gluten intolerance. Medical research suggests that these skin conditions, including DH, are set oﬀ by consumption of gluten, not topical application. Therefore, gluten-intolerant people are routinely told that gluten-containing skin care products and cosmetics are only a

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October 2013

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By Melissa Diane Smith

problem if you accidentally swallow them. Those who are gluten intolerant should avoid using gluten-containing oral care products or skin care products on or around the lips because the gluten might get into their mouths and digestive tracts. But not everyone thinks that this advice goes far enough. Vikki Petersen, DC, who runs a clinic that specializes in gluten intolerance, is convinced that skin conditions can develop from topical products because she and her colleagues have seen it in their practice. “There is a relationship between gut health and skin health that we’re just beginning to understand. It seems the leakier the gut that occurs in gluten intolerance, the more the integrity of the skin breaks down, setting the stage for skin conditions to develop in some people,” says Petersen, who is also the coauthor of The Gluten Effect. Though skin conditions appear to go away as the gut heals from eating gluten free, Petersen still thinks it’s a good precaution to avoid using glutencontaining skin care products, even for those without skin problems.

SUPPLEMENTS FOR GLUTEN-FREE LIVING In addition to beauty products, another aspect of the gluten-free lifestyle that we don’t hear about as much is supplements. The gluten-free diet, while healthful, can be lacking in certain nutrients. Gluten-free flours, for instance, are lower in fiber and not enriched with iron and B vitamins. Supplements can help facilitate healing of the body, aid digestion, and compensate for possible dietary deficiencies. Below are a few to consider:

Multivitamin and Mineral Complex Make sure the vitamins and all other supplements you take are gluten-free—some manufacturers add gluten as a binder. For example, all products from Country Life Vitamins, including multivitamins, are certified gluten free. If you have iron-deficiency anemia, you may need more iron than a multivitamin provides; check with your health care provider.

Essential Fatty Acids (EFAs) Celiacs may be at particular risk for EFA deficiency, especially prior to following a gluten-free diet, due to malabsorption of fat in the damaged intestine. Fish oil provides the highest amount of omega-3s. Look for pharmaceutical-grade, molecularly distilled fish oil from a reputable manufacturer. If you can’t tolerate fish oils, try flaxseed oil. The usual dosage for omega-3s is 1–3 grams daily.

Digestive Enzymes Making the Switch And many people appear to be doing just that. Consumer demand for gluten-free personal care products has been steadily growing, and companies have responded to that demand. Some, such as Home Health and Desert Essence, label their products gluten-free if they use no ingredients that contain gluten. Others, including The Gluten-Free Savonnerie and Ecco Bella, developed new products that were formulated in part because people in the company or members of their families had gluten intolerance. Still other companies enroll in certification programs, such as the Celiac Sprue Association (CSA) Recognition Seal or the Gluten-Free Certification Organization (GFCO). Hugo Naturals skin care line has been gluten-free certified by CSA, and numerous products of EO have been gluten-free certified by GFCO.

There are digestive enzyme supplements designed for celiacs and those with gluten and casein sensitivity (e.g., GlutenEase from Enzymedica). Look for products that contain a wide range of plant enzymes to support complete digestion of carbohydrates, proteins, and fats, with targeted support for the digestion of gluten and casein. Taking specific enzymes before risky meals (such as when eating at restaurants) will aid digestion and help to defend against hidden gluten and casein.

Probiotics Most celiacs may be deficient in probiotics because of intestinal damage. A quality probiotic supplement designed to survive stomach acid can deliver beneficial bacteria to the intestine. In addition to the ones mentioned above, there are other supplements that may be necessary depending on your individual health status. For example, celiacs are at risk of osteoporosis and may require additional bone-building nutrients such as calcium, magnesium, and vitamin D. Those with diabetes, thyroid disease, or other issues may require other supplements. Also remember that it’s important to consult with your health care provider if you have any health concerns and before you start taking any new drugs or supplements. —Lisa Turner and Sherry Torkos

The Healthy Edge

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natural gourmet

By Jonny Bowden, PhD, and Jeannette Bessinger, CHHC

lighten up oktoberfest!

Our healthy take on a seasonal German dish

abbage is the king of the brassica family of vegetables, which is no mean feat when you consider that brassicas count broccoli, Brussels sprouts, cauliflower, and other health heavyweights among their number. Cabbage got its reputation as a cancer fighter when researchers found that Eastern European women, who consumed a ton of the stuff, had lower rates of breast cancer than average. Further investigation led to the identification of chemicals in cabbage called indoles, which are believed to be responsible for the anti-cancer activity. Here, Chef Jeannette pairs lean apple sausage with red cabbage, one of the tastiest varieties. The cabbage and onions add a healthy dose of antioxidants and cancer-fighting indoles. And you’ll be surprised at how good it tastes when stir-fried in my favorite cooking oil—coconut oil.

Though using pre-sliced cabbage is a time-saver, I prefer freshly cut for maximum flavor and nutrient impact. To prepare it yourself, quarter and core a 1½-lb. head of red cabbage, and feed three of the quarters through a food processor using a slicer attachment. Or slice thinly (widthwise) by hand. If you’d like to finish this meal with a healthy starch, scrub, lightly oil, and bake 4 small garnet yams for one hour on a foil-covered pan (to catch any escaping yam syrup) in a 400°F oven. They’re great served with small pats of pastured butter or a few drops of apple cider vinegar for fewer calories.

Quick Apple Sausage and Red Cabbage SERVES 4

This dish has all the flavors of heavier German fare, but it’s light on the calories—especially when compared to bratwurst and sauerkraut. 1 4

Tbs. organic coconut oil 3-oz. links chicken apple sausage 1 small red onion, sliced 1 lb. shredded red cabbage (4 cups) 1 green apple, unpeeled, cored, and chopped ½ cup pure apple cider 1 Tbs. apple cider vinegar 1 Tbs. Sucanat or brown sugar 2 Tbs. red wine ¼ tsp. salt ½ tsp. fresh ground pepper

1. Heat coconut oil in Dutch oven or large sauté pan over medium-high heat. Remove sausage casings from meat, and break skinless sausage up into pan. Add onion, and cook 4 minutes, stirring frequently, until sausage is lightly browned. 2. Add cabbage, apple, cider, vinegar, Sucanat, wine, salt, and pepper, stirring gently to combine. Reduce heat, cover, and cook 15–20 minutes, or until cabbage is tender, stirring occasionally. Taste, and adjust seasonings if necessary. PER SERVING: 285 cal; 15g pro; 15g total fat (7g sat fat); 26g carb; 95mg chol; 853mg sod; 5g fiber; 18g sugars

PHOTOGRAPHY THIS PAGE BY PORNCHAI MITTONGTARE

notes from chef jeannette

October 2013

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Fun Taste & Good for You.

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favorite things

healthy halloween! Try these festive snacks instead of chips at your party—they’ll satisfy kids and adults alike Sunﬂower Seed Crunch MAKES 1 CUP

This unique candy is great for handing out at parties. It keeps beautifully and pairs well with hot chocolate on a cold October night. To package, wrap with clear or colored plastic film and tie with a ribbon. 4 Tbs. brown, raw or turbinado sugar 6 Tbs. sunflower or pumpkin seeds 4 Tbs. cake flour 2 Tbs. butter at room temperature 3 Tbs. light corn syrup 1. Combine all ingredients in large bowl; mix well. Place batter on sheet of parchment paper, cover with second sheet of parchment and roll batter into thin sheet (9 x 12-inch rectangle). Chill 10 minutes. 2. Preheat oven to 400°F. Remove top sheet of parchment and place dough on sheet pan. Bake until golden brown, about 5 minutes. Cool; break into pieces. PER ¼-CUP SERVING: 156 CAL; 3G PROT; 8G TOTAL FAT (3G SAT FAT); 19G CARB; 10MG CHOL; 54MG SOD; 1G FIBER

Brown Sugar–Cinnamon Popcorn SERVES 12

6 cups air-popped popcorn or plain, unsalted microwave popcorn ¼ cup butter, melted ¼ cup brown sugar ¾ tsp. ground cinnamon 1. Toss popcorn with melted butter. Sprinkle with brown sugar and cinnamon, and toss to coat. PER ½-CUP SERVING: 67 CAL; <1G PROT; 4G TOTAL FAT (2G SAT FAT); 8G CARB; 5MG CHOL; 42MG SOD; <1G FIBER; 5G SUGARS

Halloween Party Mix SERVES 12

1 ¼ ½ ½ ½ ½ ½

cup raw pumpkin seeds tsp. olive oil cup pine nuts cup dried cranberries cup cocoa nibs tsp. cayenne pepper tsp. salt

1. Toss pumpkin seeds in small bowl with olive oil until coated. Spread pumpkin seeds in skillet, and heat over mediumhigh heat. Cook 3 minutes, shaking skillet constantly, or until most of pumpkin seeds swell and pop. Transfer to bowl. 2. Add pine nuts to skillet; cook 30 seconds, shaking skillet constantly, or until golden flecks appear. Transfer to bowl with pumpkin seeds. Stir in cranberries, cocoa nibs, cayenne pepper, and salt; mix thoroughly. Season with more salt, if desired. PER ¼-CUP SERVING: 161 CAL; 5G PROT; 13G TOTAL FAT (2G SAT FAT); 9G CARB; 0MG CHOL; 99MG SOD; 1G FIBER; 3G SUGARS

October 2013

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8/28/13 11:36 AM

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