Chamberlins Healthy Edge September 2011 by HFAI

$3 free

September 2011

total wellness TIPS FOR BEATING STRESS, LOSING WEIGHT, AND MORE!

seafood specials

relief!

synergistic supplements ﬁght joint pain p. 12

healthful & delicious ﬁsh recipes

good morning breakfast outside the box

skin salvation natural remedies for wrinkles, age spots, and puﬀy eyes

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Allergies I am an allergy sufferer. I grew up in the Midwest and now as an adult I deal wit with some seasonal allergies. I have used natural remedies successfully, but must admit I always want to try new things. I am familiar with some of the common Gluten-Free Recipes for the Conscious Cook ingredients for allergies, like nettles A Seasonal,Vegetarian Cookbook By Leslie Cerier that are antihistamine in action and Leslie Cerier, 'The Organic Gourmet,' presents over 100 anti-inflammatory turmeric. But remarkably delicious recipes for easy-to-make, gluten-free, there are some old herbs that I vegetarian meals.You'll learn to create delectable, didn’t know about that have become high-protein breakfasts, dinners, desserts, and more, use organic and seasonal ingredients to put a fresh twist on your available in newer allergy formulas, favorite family recipes, and come up with your own original and they seem to be very interesting gluten-free creations. and may be worth a try. Yerba Santa is native to the American Southwest The Most Effective Natural Cures on Earth and has been traditionally used for By Jonny Bowden, Ph.D., C.N.S. pulmonary infections such as asthma Acclaimed nutritionist Jonny Bowden identifies and and hayfever. And then there is explains the best in alternative medicine today using his extensive research, wide-ranging expertise in nutrition Ambrosia which turns out to be and health, and advice from a myriad of health experts. ragweed.Yes, I did say ragweed. Bowden empowers you to take charge of your health by Ambrosia leaf is not what produces showing which alternative treatments work and how to the pollen that I and so many others use them effectively. The book explores more than 75 are allergic too. According to common conditions, including allergies, cancer, high cholesterol,l d depression, i diabetes, hypertension, menopause, and stress. traditional Native American records, Ambrosia leaf was used for Going Raw: Everything You Need to Start Your Own pneumonia, colds, and poultices Raw Food Diet and Lifestyle Revolution at Home were used topically for hives and By Judith Wignall insect stings, suggesting an A raw-food diet is a healthful way to detox, clear up antihistamine effect. Ambrosia leaf your skin, shed a few pounds, and feel radiant. But who may actually help inhibit the has time to track down hard-to-find ingredients and whip up labor-intensive recipes every day? (Hint: not histamines caused by ragweed. So you!) So what's the best way to start? Going Raw gives they may not be new uses for old you everything you need to start enjoying the benefits of herbs after all – just a revisiting of a raw-food lifestyle, all in this gorgeous guide. This book traditional uses. combines the flavor of a gourmet cookbook with everyday recipes that are practical for the real-world home chef. Includes fully illustrated raw-food techniques and more than 100 delicious, fresh, gourmet food recipes from smoothies to “burgers” and beyond.

The Healthy Gut Workbook By Victor S. Sierpina, MD This book is your guide to whole-body healing for heartburn, ulcers, constipation, IBS, diverticulitis and more. You’ll find a complete plan for restoring your body's delicate balance through gut-friendly meals, simple lifestyle changes and nutritional supplements.You'll learn which foods to add and remove from your diet to dramatically reduce your symptoms right away, and also discover a variety of strategies for maintaining gut hhealth. lh No matter what digestive problems you suffer with, the healing solutions in this workbook will help you find relief.

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September 2011

FEATURES

18 Get Hooked on Fish A Seafood Sensation: Despite some fears about contamination, ﬁsh are still one of the best natural sources of essential fatty acids (EFAs). Here’s the lowdown on the health beneﬁts, plus recipes and alternative ways to get your EFAs.

24 Total Wellness Guide Boost Your Energy, Lose Weight, and Beat Stress: Lasting change requires commitment to an overall healthy lifestyle. But it doesn’t have to be complicated, as these simple—and eﬀective—diet, supplement, and exercise strategies prove.

DEPARTMENTS NEWS FLASH 6

LIVER HEALTH 16

NATURAL BEAUTY 32

The Latest Research: Diabetes basics, choline and brain health, and more.

Avoid Toxin Overload: Everything you eat, drink, and breathe is ﬁltered through your liver, so it’s important to keep it healthy.

Skin Care SOS: Vitamins, herbs, and other natural solutions for puﬀy eyes, brown spots, and wrinkles—three of the most common skin complaints.

SUPPLEMENT ADVISOR 10 Lecithin Lowdown: This simple nutrient is packed with disease-ﬁghting promise.

HEALING EDGE 12 Joint Eﬀort: Supplement combinations that provide soothing relief for arthritis pain.

EXPERT’S CORNER 14 Beyond the Lunchpail: Chef Anne Cooper, author of Lunch Lessons, talks to parents about children’s nutrition.

BRAIN HEALTH 17 3 Ways to Stay Sharp: Foods, supplements, and exercises with maximum mental beneﬁts.

SUPERFRUITS 30 Beyond Apples and Oranges: Four fruits that are bursting with antioxidant power.

ADAPTOGENS 31 Make the Adjustment: Potent herbs that help the body handle stress.

GO GLUTEN FREE 34 Rethinking Breakfast: Your morning meal doesn’t have to be a choice between boxed cereal or bagels. Just check out these quick, healthful ways to start your day.

NATURAL GOURMET 36 Ode to Onions: Much maligned for its pungent odor, this versatile bulb boasts a bevy of culinary—and health—beneﬁts.

September 2011

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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. The beneﬁcial effects of PGX will be greatly enhanced by a healthy diet and exercise.

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LET TER FROM THE EDITOR

Total Package Editorial Director Nicole Brechka

Anytime someone talks about a healthy diet, you know you’re going to hear it: “Breakfast is the most important meal of the day.” And it’s true. But if you look at television shows and magazines— even this one—that cover the subject, 90 percent of the recipes you see will be for dinner dishes (entrées, sides, desserts) or lunch/dinner fare (salads and soups). There are practical reasons for that—for one thing, we consider a wider variety of items to be “dinner” than “breakfast.” Plus, if you’re going to make an elaborate dish from a recipe, you’re more likely to do it in the evening when you’re not racing the clock to get to work or school. But that doesn’t change the fact that breakfast is important, which is why we’re proud to bring you Melissa Diane Smith’s “Rethinking Breakfast” (p. 34). It’s full of unique, healthy ideas to help you start your day. And that’s just the beginning. We also cover the midday meal (“Beyond the Lunchpail,” p. 14.); and round out the day with plenty of reasons—and recipes—to “Get Hooked on Fish” (p. 18). Of course, nutritious meals are just one aspect of a healthy lifestyle. Which is why this issue also features our “Total Wellness Guide” (p. 24). It’s packed with diet, supplement, and exercise advice to help you gain energy, lose weight, and beat stress. Now that’s the total package. Enjoy! Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Art Director Judith Nesnadny Executive Editor Jerry Shaver 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

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. 8. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

September 2011

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NEWSflash basic nutrients for:

B Y VERA TWEED

TYPE 2 DIABETES

Type 2 diabetes, characterized by abnormally high levels of blood sugar, affects about one in 12 Americans, according to the Centers for Disease Control and Prevention. Being overweight is the most common driver of the disease, and although weight loss is not a simple task, it can be a cure. A British study tested a medically supervised, very low-calorie diet (only 600 calories daily) on nine men and two women who were obese and suffered from type 2 diabetes. After one week, their blood-sugar levels normalized. After eight weeks, additional health markers showed that the disease had been reversed. “The abnormalities underlying type 2 diabetes are reversible by reducing dietary energy intake,” wrote the researchers, whose study was published in Diabetologia. Although most people aren’t likely to enroll in a strict medical weight-loss program such as the one studied, reducing the quantity of food you eat, especially the empty calories found in refined, starchy, sugary foods, and getting regular exercise, are realistic changes that can resolve the condition. Dietary supplements can also enhance recovery.

increases production of insulin. Standardized extracts usually contain 400 mg of at least 25 percent gymnemic acids. For dosages, follow product directions, as some extracts are more potent than others. PGX (POLYGLYCOPLEX) A special type of fiber, PGX manages glucose levels through a different mechanism: by slowing down the conversion of carbohydrates into blood glucose. It also increases the feeling of fullness, helps control appetite, and makes it easier to lose weight. An Australian study, published in the European Journal of Clinical Nutrition, found these to be effective doses: 5 grams of PGX granules, taken anywhere from 45 minutes before to 15 minutes after breakfast, or 3–6 grams in capsules taken with dinner. Unflavored granules can be sprinkled on food or mixed with water; flavored granules are also available in drink mixes. Caution: If you’re taking diabetes medication, tell your doctor if you start taking these dietary supplements, because your medication dosage may need to be adjusted.

The Mechanism The path to type 2 diabetes begins with impaired sensitivity to insulin. In simple terms: When we eat carbohydrates, our bodies convert them to blood sugar, or glucose. Insulin is released to deliver the glucose to cells to be burned as fuel. When cells become insensitive or resistant to insulin, they can’t accept the fuel, and levels of glucose become abnormally elevated in the blood. To compensate, the pancreas produces more and more insulin until it eventually becomes overworked. These dietary supplements work synergistically because each one helps to restore healthy glucose levels in a different way. CHROMIUM An essential mineral, chromium increases insulin sensitivity in type 2 diabetics, according to a review of 41 studies that was published in Diabetes Care. A therapeutic dosage is usually 200–400 mcg per day, the amount found in some multivitamins and supplement formulas designed to manage blood sugar. GYMNEMA SYLVESTRE An herb used for centuries in India, gymnema sylvestre is an ancient Ayurvedic treatment for diabetes. According to a British study published in Phytotherapy Research, it

September 2011

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NEWSflash WHY 2-MINUTE

Pain Remedy If you have a desk job, just two minutes of exercise per day can significantly ease neck and shoulder pain, according to a study of 198 office workers presented at the 58th Annual Meeting of the American College of Sports Medicine in Denver, Colo. Twelveminute exercise bouts were only slightly more beneficial.

FISH OIL FOR HEALTHY ARTERIES The healthy fats in fish can reduce arterial stiffness, according to a review of 10 clinical trials published in the British Journal of Nutrition. Flexible arteries are good for heart, brain, and sexual health. To benefit, take at least 1 gram of fish oil daily.

ORGANIC APPLES Conventionally grown apples are the most pesticide-contaminated of all produce, according to the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce at www.foodnews.org.

NATURALLY DECADENT BAKED APPLES SERVES 6 Want to impress your family and friends with a delicious dessert that doesn’t contain reﬁned sugar? Try this simple but delicious recipe from Chef Anthony Stewart, Executive Chef at Pritikin Longevity Center & Spa in Miami. 6 organic Fuji apples ¼ cup frozen organic or natural apple juice concentrate, thawed 3 Tbs. vanilla extract 6 cinnamon sticks

IMPROVE YOUR ATTENTION SPAN Cognizin Citicoline (also known as CDP Choline) can improve attention span, according to a study presented at the 66th Annual Meeting of the Society of Biological Psychiatry in San Francisco. Researchers in Utah found that people who took 250 mg of the supplement for 28 days were less likely to get distracted. Improved memory and mood are other beneﬁts of the supplement.

Raspberries and fresh mint leaves for garnish, optional

1. Preheat oven to 350°F. Core apples, leaving ½ inch of core intact at bottom of each apple. (Make the holes about ¾-inch wide.)

2. Mix apple juice concentrate and vanilla, and pour into cored center of each apple. Place cinnamon stick in center of each apple.

3. Place apples on nonstick baking sheet, and bake 20 minutes. Garnish with raspberries and fresh mint leaves, if using, and serve warm. PER SERVING: 133 CAL; <1 G PROT; <1 G TOTAL FAT (0 G SAT FAT); 31 G CARB; 0 MG CHOL; 2 MG SOD; 4 G FIBER; 24 G SUGARS

September 2011

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SUPPLEMENT ADVISOR | BY LAUREL VUKOVIC

LECITHIN lowdown LECITHIN WAS ONE of the first “health foods” endorsed by Adelle Davis and other pioneers of the naturals movement of the 1960s. Lecithin has been promoted for everything from enhancing weight loss to preventing or treating Alzheimer’s disease, gallstones, liver disease, high cholesterol, and multiple sclerosis.

Background on Lecithin Lecithin is found in the cell membranes of all animals and plants and in egg yolks. To medical researchers, the term lecithin indicates a specific phospholipid called phosphatidylcholine (which includes the B vitamin choline). Consumers, however, know lecithin as the pale yellow granular substance that contains phosphatidylcholine and other phospholipids. In the body, the liver makes lecithin primarily from fat-containing foods. It’s used to create permeable cell membranes that allow for the transport of nutrients into the cell and the removal of wastes from the cell. In addition, lecithin helps keep fats (including cholesterol) soluble in the bloodstream. First isolated in egg yolks, the primary source of most lecithin sold at health food stores today comes from soybeans. To extract lecithin, mechanical processing, steam or solvents are used.

Lecithin has been proposed to have multiple health benefits—everything from regulating cholesterol to supporting liver and gallbladder health to enhancing brain function. Proponents maintain that because lecithin is such an excellent emulsifier, it has the ability to actually dissolve fats and cholesterol in the body—hence the theory that cholesterol won’t be deposited on artery walls, fats won’t settle into cells and accumulate as excess weight, and the liver won’t be overburdened with harmful fatty deposits. In addition, choline can help decrease levels of homocysteine, an amino acid found in the blood that has been strongly implicated in artery damage and Alzheimer’s disease. Advocates also claim that lecithin can improve memory and brain function, based on the findings that the choline in lecithin can be transformed in the body into acetylcholine, a compound that is essential for the transmission of nerve impulses in the brain and nervous system.

Boost your brain health by supplementing with a formula that contains phosphatidylcholine. “It supports brain functions: clinical trials have demonstrated small improvements in memory, cognition, and locomotion,” says Dallas Clouatre, PhD, who recommends JARROW FORMULAS NEURO OPTIMIZER WITH PHOSPHATIDYLCHOLINE.

Dosage Guidelines How much do you need? Lecithin occurs naturally in a variety of foods, including egg yolks, fish, meats, nuts, and soybeans. If dietary intake is insufficient, supplementing may be beneficial.

Brewer’s Yeast Brewer’s yeast is an excellent source of choline and other B vitamins, as well as the trace mineral chromium. Lecithin is also found in brewer’s yeast in small amounts. Try PARAGON PLUS TASTY YEAST POWDER—sprinkle over popcorn or add to a smoothie.

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Lecithin is readily available in granule, capsule, powder, and liquid forms. Look for supplements that contain the highest concentration of pure phosphatidylcholine, the substance that is broken down into choline in the body, because choline appears to be the functional mechanism behind the beneficial effects ascribed to lecithin. Lecithin supplements available on the market can contain anywhere from 10 to 90 percent phosphatidylcholine. Lecithin is generally safe to take, but high doses (more than 25 grams per day) can cause nausea, diarrhea, and vomiting, so read and follow product directions carefully.

September 2011

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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 VERA TWEED

JOINT eﬀort Some remedies may work better together for arthritis and joint pain. Plus: new and exciting options

WHEN JOINTS ARE AILING, there’s a tendency to look for one thing we can take or do to remedy the situation. However, relief often comes from a therapeutic combination. In addition to other well-known joint formulas found on supplement shelves, research shows that there is also synergy among these remedies:

Fish Oil and Glucosamine Fish oil helps reduce inflammation while glucosamine protects cartilage. A study of 177 people with osteoarthritis in the hip or knee, published in Advances in Therapy, found that together, these two supplements provided significant relief of pain and stiffness for 27 percent more participants than simply glucosamine alone. Participants took daily doses of 1,500 mg of glucosamine sulfate plus slightly less than 0.5 grams of fish oil containing 200 mg of omega-3 fatty acids. Earlier research found that omega-3 fatty acids from fish oil can prevent and relieve rheumatoid arthritis by inhibiting the inflammation that causes pain and deforms joints. The ability of fish oil to counteract rheumatic conditions was first documented in a British medical journal in the 1700s. More recently, research supporting such benefits has been published in the Journal of Clinical Epidemiology.

MSM and Vitamin K MSM is a popular natural pain reliever. It protects cartilage by reducing damaging inflammation and has been shown to reduce osteoarthritis symptoms in research published in Clinical Drug Investigation and other journals. Lab and animal research has also shown that a specific form of MSM, known as OptiMSM, protects cartilage and other tissue surrounding joints from degradation. (OptiMSM is an ingredient available in joint formulas, such as Akin’s MSM and Chamberlin’s MSM.) Vitamin K prevents bone loss by 12

helping with calcium utilization and is necessary for maintaining healthy bones.

Shea Nut Extract Used in traditional African medicine, shea nut oil has been concentrated with today’s technology in a proprietary extract known as SheaFlex70 (found in products such as Flex Now Joint Formula). Shea nut oil is high in triterpenes, nature’s precursors to the steroids that our bodies can produce to help fight inflammation. Unlike steroid drugs, natural triterpenes relieve pain without side effects. The anti-inflammatory action of shea nut extract addresses different aspects of cartilage than glucosamine and chondroitin do, so it can be synergistic with these two popular joint pain remedies. In a study published in Phytotherapy Research, SheaFlex70 reduced several different types of inflammation that damages both cartilage and bone in patients who had osteoarthritis in the knee or hip. In another study, published in the Journal of Musculoskeletal Pain, the supplement reduced muscle tenderness after intense hand exercises.

Other Ingredients of Note Here are some other ingredients found in joint-health formulas. All are available in capsules and most are also found in skin creams, lotions, or ointments. Chondroitin: Stimulates cartilage growth and production of synovial fluid, which absorbs shock and lubricates the joint. Celadrin: A proprietary form of fatty acids, it works on cell membranes to help control inflammation and relieve pain.

Avocado soybean unsaponiﬁables (ASUs): Natural extracts from avocados and soybeans, ASUs can help relieve many of the symptoms of osteoarthritis. Rosehips: Nutrient-rich and have been shown in clinical research to contain key biochemical markers related to joint health.

NORDIC NATURALS OMEGA JOINT XTRA comes in easy-toswallow softgels and provides EPA and DHA from deep sea cold-water ﬁsh.

THE HEALTHY EDGE GLUCOSAMINE COMPLEX WITH CHONDROITIN & MSM is specially formulated to maintain your joints and cartilage and may help ease exercise-related joint stress.

PARAGON PLUS CELADRIN AJS contains Celadrin, an all-natural proprietary ingredient that boosts joint health and mobility.

September 2011

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EXPERT’S CORNER | BY TRACY RUBERT

beyond the LUNCHPAIL Chef Ann Cooper’s tips to improve our children’s nutrition DID YOU KNOW that 78 percent of school lunch programs in the United States fall short of USDA nutritional guidelines? Chef Ann Cooper, director of nutritional services for the Berkeley, Calif., Unified School District and graduate of the Culinary Institute of America, wants to change this disturbing fact. With coauthor Lisa M. Holmes, Cooper has set out to do just that through her eye-opening book Lunch Lessons (which is also chock-full of kid-friendly recipes).

Q: What inspired you to write Lunch Lessons? A: In writing my second book, Bitter Harvest, I began to understand who owns our food supplies, who profits from what we eat, and why food is making us and our children sick. This knowledge motivated me to become a lunch lady and eventually write Lunch Lessons.

Q: In general, just how healthful/unhealthful are school lunches in the public school system nationwide? A: As I say in my book, Lunch Lessons, most school cafeterias still serve a veritable buffet of processed, fried, and sugary foods. Many children get breakfast and lunch at school and many of the meals include high fructose corn syrup, added trans fats, chemicals, and additives. Dangerous and unhealthy eating habits are being formed, which our nation will be forced to deal with in the form of a health crisis that is brewing as we speak.

Q: How can parents inﬂuence local school lunch administrators to improve the quality of lunches served at our children’s schools? A: Parents can be a wonderful spark that helps to improve school lunches. It truly helps to start by gaining a strong knowledge of the system. First, eat lunch in a local school and see what you think, then inquire about the wellness policy in the local school district. Get involved by volunteering in the cafeteria or starting a garden at your a local school or in the community. Not many people want to serve kids unhealthy highly processed food, but the alternative requires resources and lots of hard work. Unite the community and form a committee of diverse stakeholders so that you can work together toward improvement.

at school and levels the playing field, giving all kids the same opportunity to learn as much as possible.

Q: What are some tips to encourage children to eat more vegetables? A: Getting kids in a garden whether at home, a community garden, or a local farm is a great way to help get them excited about eating produce. Including children in shopping and preparation is also a wonderful way to entice kids to eat well. Because they helped make it, they’re far more likely to eat it and enjoy it.

Q: What is some advice for parents of children who beg for sodas, sugary cereals, and other junk food?

Q: Why is breakfast so important, particularly for children?

A: Parents and adults are the caregivers and educators of children. In the same way that we make choices for and with them about alcohol and drug use, we must help make those same decisions about junk food.

A: Breakfast fuels our bodies and minds and sets the tone for the entire day. It’s is essential for learning, and universal breakfast (breakfast for all) removes the stigma attached to getting breakfast

For more information, including recipes and tips to help transform school food into healthful, delicious food, visit thelunchbox.org.

September 2011

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Q&A Q: A:

Is flaxseed oil really as good as I hear it is?

Flaxseed oil is one of the most versatile and beneficial dietary supplements available today. Flaxseed oil is rich in essential fatty acids that are commonly lacking in the typical American diet, including Omega-3 (alpha-linolenic acid). Flax also supplies omega-6 and omega-9 fatty acids. Since the 1970s, study after study has confirmed that omega-3 fatty acids have a positive effect on heart health. Omega-3s can help prevent irregular heart beat; help reduce plaque inside artery walls; and help decrease blood pressure, blood clotting, and inflammation. Omega-3s have anti-inflammatory properties that may help those with joint pain, and they are also important for proper brain function. Flaxseed oil is a very rich vegetable source of Omega-3, and is available in capsule and liquid (oil) form.

A Healthy Liver in an Unhealthy World

BY SALLY KARLOVITZ, CN

THE LIVER IS the largest of our organs and performs as many as 500 functions in the body. Of these, the most important may be detoxification. Everything we eat, drink, or breathe is filtered through the liver. As the liver becomes overwhelmed, many essential functions that it’s responsible for become affected, including regulation of protein, fat, and carbohydrate metabolism; detoxification; and the storage of vitamins and minerals. Because it acts as a main filter in the body, liver health is essential. One of the first things to consider for optimal liver health is to lessen the burden on the liver by doing a liver cleanse. Certain herbs have been shown to bind to toxins in the liver and help support healthy liver function. One of the most important and effective of these herbs is milk thistle. Milk thistle is rich in antioxidants that specifically protect against substances that damage liver tissue. It also enhances liver function and has been shown to help support the regeneration of liver tissue. N-acetyl cysteine (NAC) is an altered form of the amino acid cysteine. While NAC has many benefits in the body, one in particular is its role in liver health. NAC is an antioxidant that increases synthesis of another potent antioxidant, glutathione. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen, helping to detoxify and protect the liver against these substances. Don’t let your body become polluted by your environment. Fight back by supporting healthy liver function on a regular basis.

MAX EXTRACT™ MILK THISTLE EXTRACT

FLAXSEED OIL SOFTGELS

N-ACETYL CYSTEINE 600 MG

Nature’s richest vegetarian source of ALA (omega-3) & LA (omega-6) fatty acids.

Promotes heart, immune, and liver health.*

Supports liver metabolism and detoxification.*

Used by the body to make the antioxidant glutathione peroxidase.*

Helps combat the harmful effects of pollution.*

Helps maintain healthy skin, joints, & cell membrane structure.* Cold-pressed & Hexane free.

Helps protect the body against toxins.*

175 MG

High quality standardized Max Extract ™ that is more bioavailable than regular herb powders.

September 2011

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Smart Thinking: 3 Ways to Boost Brain Function BY MARY ANN O’DELL, MS, RD

Food for Thought. Protein-rich foods early in the day can help promote alertness, while complex carbohydrates from whole foods (whole grains, beans, nuts, fresh vegetables, and fruits) form glucose that is released slowly to provide long-term mental and physical energy. Include omega-3 rich foods such as fish and flaxseeds, which research suggests may help protect against Alzheimer’s disease.

exercise that also help preserve memory and mental sharpness as we age. Improving brain function depends on a diet of natural foods and a supplement regimen, balanced with physical and mental exercise. Take care of your brain so it can take care of you!

Supplement with Specifics.

WHILE WE MAY NOT REALIZE IT, the brain is one of the most important organs in the human body. It controls the emotions, blood pressure, hormone balance, muscle control, and numerous other functions in the body. Aging is often associated with reduced brain function, but it doesn’t have to be this way. Here are three key ways to fight the aging process in the brain and stay sharp.

Concentration, mood, and alertness can all be affected by deficiencies of B vitamins, so make sure they are included in your daily multivitamin. Ginkgo biloba and Gotu Kola are both herbs that have been shown to increase blood flow to the brain, improving alertness and memory. Codonopsis is another herb that may improve blood flow and may also help promote endurance and energy.

Exercise. Mental and physical exercise are both important for brain function. Research has found evidence that aerobic exercise, such as walking or jogging, may boost performance in key areas of the brain. Reading and working crossword puzzles are forms of mental

MAX EXTRACT™ GINKGO BILOBA 60 MG Promotes healthy circulation and memory function.* Helps protect against oxidative damage to brain tissues.* High quality standardized Max Extract ™.

SENSEIMIND BLEND™

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METHYLCOBALAMIN 5000 MCG

Supports healthy memory function.*

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Multivitamin with whole foods, enzymes, herbs, and more.

Supplies activated methylcobalamin vitamin B12.

With Ginkgo, Gotu Kola, Codonopsis, Rhodiola, and more.

Mango pineapple flavor.

Natural raspberry flavored chewables. Naturally sweetened with EarthSweet.

The Healthy Edge

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BY LISA TURNER PHOTOGRAPHY BY KIP DAWKINS

IN SPITE OF ALL THE CONFLICTING NEWS ABOUT SEAFOOD, WE STILL LOVE FISH. AND FOR GOOD REASON: IT’S HIGH IN PROTEIN, RICH IN OMEGA-3 FATS, AND LOADED WITH NUTRIENTS. But bad news about toxins in fish has us wondering if it’s such a catch after all. Some species are contaminated with toxins that have been linked to Alzheimer’s, cancer, adverse effects on the immune system, and more. If you’re casting about for answers, some encouraging news: one recent study found that people who ate seafood had a lower risk of heart disease, cancer, and other diseases, and that the benefits of seafood outweighed potential risks from exposure to toxins. So rather than scaling back, seafood lovers should choose wisely. Because recommendations change frequently, visit the Environmental Defense Fund’s Seafood Selector guide for up-tothe-minute safe-seafood choices (oceansalive.org). And try our delicious clean seafood recipes. You’ll be hooked all over again. 18

September 2011

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So you say you’re not a fish lover? That’s definitely

CHIA and FLAX

HEMP

not a problem! When it comes to getting a full dose

Chia and flax contain higher levels of omega-3s than

Hemp seeds contain a healthy balance of omega-3, -6, and

of all the wonderful benefits of healthy fats, there are

omega-6s. Both are available as seeds and as oil.

-9 fats, along with two bonuses. As well as the ALA form of

many options other than simply sitting down to a

omega-3 found in flax and chia, hemp contains stearidonic

fish dinner. The following foods and supplements

DHA from ALGAE

all provide health-boosting omega fatty acids—

Certain algae are rich vegetarian sources of this omega-3

particularly the potent omega-3 fats found in cold-

fatty acid. Supplements of algae-derived DHA are available

MARINE PHYTOPLANKTON

water fish.

for adults and children, including flavored, chewy versions.

Phytoplankton are microscopic, plant-like organisms found

Algae DHA is also added to a variety of foods, including

in our oceans. They contain both EPA and DHA, and

some milk and juices.

are available as a supplement in health food stores.

acid, which is also a key fat found in olive oil. Plus, the

FISH OIL

SACHA INCHI OIL

açai fruit is a good source of omega-6 fats and contains

Naturally high in both EPA and DHA, fish oil is the most

Oil from sacha inchi seeds contains nearly half omega-3

a small amount of omega-3s. Açai is available as juice,

concentrated source of omega-3 fatty acids, and fish oil

fatty acids, more than one-third omega-6 fats, and

freeze-dried powder, and as an extract in capsules. Not

supplements are usually free of mercury or other toxins

some omega-9, a combination that can help to reverse

all açai products contain the fat of the fruit, so check

found in fish. Krill, tiny sea creatures eaten by whales, are

the omega-6 overload in American diets.

ingredient labels.

another source of these fatty acids.

AÇAI

acid, another omega-3 that converts to EPA and DHA.

The chief fat in the açai fruit is the omega-9 fat oleic

—Vera Tweed

The Healthy Edge

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Cod Baked in Thai Green Curry Sauce SERVES 4

A creamy, Thai-style sauce can add an exotic ﬂavor to simple white ﬁsh. Adjust the curry paste to your taste, and use light coconut milk if you prefer. Serve with a side of basmati rice and a salad made with cucumber, red pepper, green onions, cilantro, and chopped peanuts. 1 can coconut milk, in Bisphenol A (BPA)-free can 3 tsp. green curry paste 1 Thai pepper, seeded and minced 1 2-inch segment fresh ginger, coarsely grated

2 stalks lemon grass with tough outer leaves completely removed, and bulbs cut into 3-inch segments and split lengthwise ½ cup Thai basil, cut into thin strips 4 6-oz. pieces of Paciﬁc cod Fresh cilantro for garnish, optional Hot chili oil for garnish, optional

1. Preheat oven to 400°F. 2. In medium pan, whisk together coconut milk, curry paste, and minced Thai pepper. Holding ginger over pan, squeeze to extract juice; discard solids. Add lemon grass. Cook over medium heat, uncovered, 6–8 minutes, or until slightly thickened. Stir in basil, and season with salt and pepper.

3. Cover bottom of 8-inch-square baking dish with thin layer of sauce. Add fish, and top with remaining sauce. Cover dish with foil, and bake 20–25 minutes. or until fish is opaque and flaky.

4. Remove fish from oven. Spoon a bit of sauce into center of four individual plates. Place one piece of fish on each puddle, and spoon additional sauce on top of each portion of fish. Garnish with cilantro sprigs and drops of hot chili oil around plate, if desired, and serve immediately. PER SERVING: 340 CAL; 33 G PROT; 22 G TOTAL FAT (19 G SAT FAT); 4 G CARB; 63 MG CHOL; 202 MG SOD; 1 G FIBER; 0 G SUGARS

September 2011

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Helping Our Heroes Stay Healthy Firefighters put their lives on the line every day. Along with the obvious dangers they face, on-the-job stress takes a toll on their cardiovascular system. But you don’t need to be a firefighter to be at risk. Living a high stress lifestyle can boost anyone’s odds of developing heart disease.* Kyolic® Formula 110 is a unique blend of Aged Garlic Extract™ and Coenzyme Q10, two powerhouse nutrients that can help protect your heart by supporting healthy cholesterol, circulation, blood pressure and arterial health.*

Research shows that firefighters are two to four times more vulnerable for heart attack or other cardiac events on the job compared to the rest of us. But here’s the good news: a recent UCLA clinical study on firefighters suggests that taking Kyolic Formula 110 may help improve heart health in a variety of ways.*

If the nutrients in Kyolic Formula 110 can help guard firefighters from effects of stress, just think of what it can do for you.*

Have you had your Kyolic today? 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. This product is not intended to diagnose, treat, cure, or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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Chipotle-Lime Shrimp Tacos SERVES 4

If you’re pressed for time, grab a pound of grilled peppers and other vegetables from the deli and skip the vegetablegrilling step for even faster prep. 1 red pepper, cut into ½-inch strips 1 yellow pepper, cut into ½-inch strips 1 small red onion, cut into ¼-inch thick rings 2 Tbs. olive oil 4 limes 1 lb. medium shrimp (16–20), peeled and deveined 1 tsp. chipotle powder 2 Tbs. olive oil 8 white corn tortillas 1 medium avocado, pitted, peeled, and sliced 1 bunch fresh cilantro Sour cream for garnish Salsa for garnish

1. Prepare grill, or preheat oven broiler to high and place rack 4 inches below heat.

2. Lightly coat peppers and onions with 1 Tbs. olive oil, sprinkle with salt and pepper, and grill over medium ﬂame, 3–5 minutes on each side, or until lightly charred. (Or, broil under high heat, stirring and turning once or twice, about 10 minutes.)

3. While vegetables are cooking, cut two limes into wedges, and set aside. Zest one of remaining limes; halve both remaining limes, and squeeze juice into medium bowl. Add lime zest to bowl.

4. Add shrimp and chipotle powder to bowl, and mix with hands to coat shrimp. Heat remaining 1 Tbs. olive oil in medium skillet. Add shrimp, and sauté until cooked through, 2–3 minutes. 5. While shrimp is cooking, warm tortillas in steamer basket or microwave.

6. Divide shrimp and grilled vegetables among tortillas. Top with avocado slices and cilantro sprigs. Arrange 2 tacos on each serving plate with wedges of lime. Serve with salsa and sour cream. PER SERVING: 358 CAL; 23 G PROT; 15 G TOTAL FAT (2 G SAT FAT); 35 G CARB; 140 MG CHOL; 166 MG SOD; 7 G FIBER; 4 G SUGARS

September 2011

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Total Wellness Guide Gain more energy. Reduce stress. Lose a few pounds. Who among us wouldn’t benefit from at least one of these positive life changes? There’s no way around it: lasting change requires a long-term commitment to a healthful lifestyle. At the same time, everyone loves instant gratification. Use the following lifestyle blueprints to build habits that make a difference, and bolster your success with targeted quick tips.

By Laurel Vukovic

Gain More Energy Most of the time, a lack of energy is directly related to your daily habits. Caffeine and herbal stimulants can provide a quick boost of energy to help you power through when you need it, but use them judiciously and work instead on building real vitality.

Lifestyle Suggestions For optimal vitality, think of building energy in the same way that you build your bank account: make regular deposits of nourishing foods, rest, appropriate exercise, nutritional supplements, and tonic herbs, and watch your energy grow.

• Eat for Energy For steady energy, substitute good carbohydrates (vegetables, fruits, whole grains) for bad (sugar, white flour, white rice) and eat plenty of protein and healthful fats. Pairing carbs with protein (even while snacking) prevents blood sugar spikes and crashes. If you tend to skip breakfast and eat a heavy lunch, try instead to eat a substantial protein-rich breakfast to provide fuel for the day and a lighter lunch to prevent afternoon fatigue. • Get Plenty of Bs B vitamins are essential for metabolizing nutrients into a usable source of energy. Whole, unprocessed foods (such as legumes, beans, whole grains, lean meats, and dairy products) contain B vitamins. A 25–50 mg B-complex vitamin provides extra support.

• Rejuvenate Your Cells Energy is dependent upon the healthful functioning of mitochondria, the structures within cells that convert fats, proteins, and sugars into energy. Researchers have found that a combination of acetyl-L-carnitine (500 mg) and alpha-lipoic acid (200 mg) helps restore youthful functioning to mitochondria, resulting in increased physical and mental energy.

• Energize with Exercise Exercise is a proven energy booster. Even a brisk 10-minute walk stimulates sluggish circulation and delivers fresh oxygen to your brain. If you exercise regularly—30 minutes a day five times per week—you can expect improved endurance and energy within a few weeks. The key to building energy through exercise is moderation, because overdoing it can cause fatigue.

September 2011

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Whatâ&#x20AC;&#x2122;s the real secret to lasting energy, stress reduction, and healthy weight loss? A practicing herbalist shares techniques that have helped many of her patients

The Healthy Edge

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Total Wellness Guide • Get More Sleep Most people need seven to nine hours of uninterrupted sleep each night to feel energetic and alert. For the most restful sleep, set a regular schedule by going to bed at the same time every night. If you need help regulating your sleep cycle, take melatonin for up to a couple of weeks. • Boost Energy with a Chinese Tonic Cordyceps, a fungus that grows on Tibetan caterpillars, has been used in traditional Chinese medicine for centuries to treat fatigue. (In the 1992 Olympics, Chinese athletes attributed their wins to cordyceps.) Researchers believe that cordyceps increases oxygen delivery to cells, which improves endurance and energy. Take 2 –3 grams of Cordyceps with meals; you should see results within two months.

Cut Back on Stress There’s no doubt that stress takes a serious toll on physical and emotional well-being. The body responds to stress by releasing hormones that provide a surge of energy and strength to withstand a temporary crisis. Under chronic stress, however, these same hormones trigger inflammation, knock back immune function, elevate blood pressure, hinder digestion, and impair mental clarity.

Lifestyle Suggestions for De-Stressing It’s impossible to eliminate all sources of stress, but you can protect yourself from the detrimental effects on your body and mind by adopting a few stress-busting habits.

• Diet Tips for Stress Reduction To buff er your body from the damaging effects of stress, increase your intake of potassium while decreasing the amount of sodium you eat. This protects your adrenal glands, which are critical players in moderating your stress response. Fresh fruits and vegetables are the richest dietary sources of potassium; set a goal of 7–10 servings every day. • Get Extra C, Magnesium, and Zinc Vitamin C, magnesium, and zinc are essential nutrients for supporting adrenal health. Get at least 500 mg of C, 250 mg of magnesium, and 20 mg of zinc either from diet or supplements every day.

• Exercise in the Morning Regular exercise is a great way to burn up accumulated stress hormones. Exercising in the morning is even better, because it triggers the release of endorphins, your body’s natural feel-good chemicals that help keep stress at bay. • Chill Out with Yoga or Tai Chi The focused, meditative movements and deep breathing of yoga and tai chi immediately relieve stress. With regular practice, you can expect a calmer mind, relaxed body, and better sleep.

• Bolster Stress Resistance with Adaptogens Herbs known as adaptogens can protect your body, improve your mental functioning, and help your body adapt more easily to stressors. Try eleuthero (also known as Siberian ginseng), ashwagandha, or rhodiola, all of which are proven to strengthen resistance to stress.

Lose Weight Lifestyle Suggestions for Weight Loss Diets don’t work for most people. Our bodies and minds don’t take well to deprivation, which is why most people end up fatter after dieting. What does work: strategies to increase metabolism.

4 Immediate Stress Busters When you need instant stress relief, try one or more of the following quick remedies 1. Breathe Out Tension Deep breathing immediately shifts your body into relaxation mode by easing muscular tension and defusing stress hormones. Try this: Inhale through your nose to a count of 5, hold for a count of 5, and exhale through your slightly open mouth to a count of 10. Repeat 5 times.

2. Take a Break Take breaks throughout the day to keep stress from accumulating. At work, take a few minutes every hour to stretch. Get outdoors during lunch for a walk in the fresh air. At home, set aside at least 30 minutes every day to do something that brings you pleasure, such as spending time with a friend or your favorite hobby.

3. Calm Down with Herbal Nervines Herbs offer a safe and effective alternative to prescription sedatives. For a gentle calming tea, try chamomile. If you need something stronger, try liquid extracts of kava, passionflower, or valerian. Take ½–1 tsp. of concentrated liquid extract up to three times a day as needed.

4. Inhale Relaxing Aromas The scent of lavender is a proven stress reliever. Fill a 2-ounce spray bottle with 20 drops of lavender essential oil and water. Spray onto yourself or into the air as often as desired to create a sense of calm wellbeing. Don’t like lavender? Try bergamot, geranium, jasmine, rose, or sandalwood.

September 2011

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Same Situation. Different Me.

Enjoy more of your day â&#x20AC;&#x201C; even during rush hour! 4USFTT$BSFÂŽ is your way to move through the day without the occasional stress, fatigue, frustration, mood swings and sleeplessness that can happen when there is just too much going on.*

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• Don’t Starve Yourself If you eat too few calories, your body goes into survival mode, lowers metabolism, and hordes fat. Load your plate with highfiber, low-calorie, nutrient-dense veggies and legumes, accented with moderate servings of lean proteins, whole grains, low-sugar fruits, and healthful fats. You’ll lose weight. • Choose Beverages Wisely

4 Metabolism Makeovers If you want to give your metabolism an extra nudge, incorporate one or more of the following suggestions into your weight-loss program. 1. Spice Up Your Diet To step up weight loss, add cayenne and other spicy peppers to your diet. Studies show that very spicy foods (think salsa, harissa, Thai chile sauce) temporarily increase the rate at which fat is burned.

2. Boost Your Metabolism with Green Tea Green tea contains a unique compound called epigallocatechin gallate (EGCG) that has been proven to increase metabolism and fat burning. It takes about 7 cups per day of green tea to trigger a noticeable fat-burning eﬀect, but that’s ﬁguring only 8 ounces per cup, so it’s doable.

3. Bulk Up Your Diet Soluble fiber (found in beans, legumes, oats, flaxseeds, carrots, apples, and citrus) fills you up and prolongs digestion, which helps balance blood sugar and dampens hunger. A special type of soluble fiber called glucomannan (from the root of the konjac plant) absorbs 200 times its weight in water. Studies show that taking 1 gram of glucomannan with an 8-ounce glass of water before meals reduces fat absorption, aids blood sugar control, and makes it easier to stick to a diet.

4. Use Aromatherapy for Weight Loss The sense of smell and appetite are closely intertwined, and studies have shown that the sense of smell signals satiety to the brain before the stomach says “enough.” Inhaling essential oils can prevent overeating by triggering this sense of satiety. Pink grapefruit essential oil is one of the best studied: add 30 drops of essential oil to 1 tsp. of coarse salt and store in a small glass container. To use, take three deep breaths of the aroma-infused salt as often as desired.

You can knock hundreds of calories off your daily intake just by avoiding soft drinks, juices, and fancy coffee drinks. Instead, make water your beverage of choice. Make it more interesting by choosing sparkling water with a twist of lime, or try a naturally flavored no-calorie bottled water. Herbal teas are calorie-free, and there are many wonderfully combined flavors made by Yogi Tea and Tazo. Green and black teas are also free of calories.

• Make Exercise a Top Priority Regular exercise burns calories, regulates appetite, and steps up metabolism even when you’re at rest. Plus, exercise tones muscles so that you’ll look great. To lose weight, work up to 45 minutes of activity at least five times per week and make sure to include strength-building exercise, because the more muscle you have, the more calories you burn.

• Keep a Diary Carry a small

Instant Energy! 4 Quick Tips 1. Stay Hydrated Dehydration is often overlooked as a cause of fatigue. It takes about 2 quarts of ﬂuids daily to stay properly hydrated. Drink six to eight glasses of water daily; you’ll get more from vegetables and fruits in your diet.

2. Power Up with Caffeine There’s nothing better than caffeine for an immediate burst of physical energy and mental alertness. The trick is to use caffeine wisely, which means avoiding sugar-laden beverages to prevent blood sugar swings and boycotting caffeine after 5 p.m. to sidestep insomnia (if you’re extremely sensitive to caffeine, avoid it after noon). Choose your favorite: coffee, black or green tea, guarana, or yerba maté—they’ll all do the trick.

3. Refuel with an Afternoon Snack Take a break in the afternoon to refuel with a high-protein, low-sugar snack. Enjoy a few dried apricots with goat cheese or carrot sticks with hummus. If you’re craving something sweet, have an ounce of dark chocolate with a handful of pistachios. You’ll satisfy your sweet tooth with a minimal amount of sugar and gain the mild endorphin and energy buzz that chocolate provides.

4. Refresh with Aromatherapy Essential oils are a refreshing way to increase energy and clear brain fog. Try peppermint for instant energy or basil for mental clarity. Add 10 drops of essential oil to a 2-ounce spray bottle ﬁlled with water, shake well, and spray into the air.

notebook and write down everything you eat and drink. Studies show that people who keep food diaries eat about 15 percent less than those who don’t. If you prefer an online option, visit mynetdiary.com, an online food diary service (a minimal fee) that allows you to enter meals and snacks and then tallies your calorie, fat, and nutrient totals.

• Sweeten with Stevia With zero calories and carbohydrates, this natural herbal sweetener really is a dream come true for dieters. The sweetness of stevia comes from glycosides, which improve the metabolism of glucose (the body’s source of fuel).

September 2011

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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!

“From my clinical experience, I have found Curamin® to be highly effective. It is the #1 pain-relieving product that I recommend.” —Duke and The Doctor Duke Liberatore and Jan McBarron, M.D. The #1 Health Talk Radio Show in the Nation

“My patients are looking for relief from pain, so I recommend Curamin®. I feel better knowing they are getting results without the side effects.” —Dr. Jacob Teitelbaum, MD**

“From my worldwide experience with natural medicines I know that Curamin® contains highly effective ingredients. I would recommend it to anyone experiencing pain and I —Chris Kilham, The Medicine Hunter** use it myself.”

All ingredients established in human studies for safety and effectiveness. Does not interfere with stomach, liver or kidney function. † Occasional muscle pain due to exercise and overuse **Member of the EuroPharma Scientiﬁc Advisory Board *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

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Superfruits: Beyond Apples and Oranges BY SALLY KARLOVITZ, CN THE TERM “SUPERFRUIT” has been used for fruits with exceptional antioxidant properties. These fruits are given a high ORAC (oxygen radical absorbance capacity) rating to denote their antioxidant potential. The characteristics of a superfruit include high nutrient density, superior antioxidant ioxidant quality, and other potential health benefits. Here are just a few of the major superfruits perfruits available today:

Açai Açai is an Amazon berry that tastes like a delicious blend of berries and chocolate. ocolate. It’s a relative of blueberries, cranberries, rries, and other dark purple fruits, rich in antioxidant tioxidant anthocyanins. These antioxidants may help slow the aging process and protect the body against disease. Açai is also rich in omega-3 and omega-9 fatty acids. Research also suggests that some of the antioxidants nts found in açai have the ability to inhibit COX-2 enzymes that cause inflammation.

holiday is probably best known for its ability to support healthy urinary tract function. Studies also show that cranberries promote heart health and may play a role in cancer prevention. Cranberries can be consumed fresh or dried, in juice blends, or in convenient capsule form. p

Tart Cherries

Noni For over 2,000 years Polynesian healers have used Noni preparations for hundreds of diseases and health challenges. Noni fruit is rich in vitamins, minerals, trace minerals, enzymes, and plant sterols. Research has Noni may sshown ow No ay be eeffective ect ve in reducing educ g inflammation, enhancing digestion and boosting the immune system.

Also known as Montmorency cherries, these red sour cherries may help maintain healthy joint function and support the cardiovascular system. They are rich in vitamin C and a variety of antioxidant flavonoids. Red sour cherries can be found in juice concentrate form or in superfruit juice blends.

Cranberry This small, sour red berry associated with the Thanksgiving

AÇAI XTRA™ Potent superfruit blend with açai, blueberry, pomegranate, and red sour cherry. Offers an array of powerful antioxidants.* Supercharged with PureTrace™ trace minerals.

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INTEGRIHERB™ CRANBERRY

Contains the vitamins,, minerals, enzymes, and phytonutrients naturally found in noni.

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Contains a blend of pure noni concentrate and pure e whole noni.

Made with cranberry fruit. Premium quality full-spectrum whole herb capsules.

Concentrate form allows you to take less.

September 2011

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Adapt with Adaptogens ONE THING VIRTUALLY everyone could use is help in dealing with STRESS! And one way we can do that is with adaptogens. The term adaptogen is used for herbs that can increase resistance to stress and/or that have a normalizing effect on body systems. Here are just a few of the numerous herbs considered to be adaptogens.

Rhodiola is found in the high altitude climates of Siberia and has been used in traditional medicine for centuries. Russian scientists have found that Rhodiola can improve both mental and physical performance, reduce fatigue, and prevent sickness related to high altitudes. Rhodiola has also been shown to reduce cortisol production, one of the primary stress hormones in the body that has been linked to metabolic changes including increased blood sugar and increased abdominal fat storage. Rhodiola is also rich in compounds called phenols which have strong antioxidant properties. Eleutherococcus (Eleuthero) is an herb found in East Asia, China, Japan, and

RHODIOLA PURE™ Adaptogenic herb.* May help increase the body’s capacity to adapt to stressful conditions.* Provides 500 mg standardized Rhodiola extract.

BY MARY ANN O’DELL, MS, RD

Russia. While known mostly for its adaptogenic functions, Eleuthero also has antiinflammatory and antioxidant properties. Rich in the polysaccharides that stimulate the immune system, eleuthero has been shown to improve immune system function by raising T-lymphocyte levels. Another study found that eleuthero improved memory and concentration among middle-aged people during a 3-month period. Hindus have used Holy Basil for thousands of years for mind, body, and spirit benefits; believing this plant balances and tones the energy chakras of the body. Holy Basil helps the body to adapt to stress, usually through support of adrenal gland function. Holy Basil is also a known antioxidant which has been found to protect cells against low-level radiation. Other studies show Holy Basil strengthens nerves, promotes calm, and supports mental clarity. One of the most common herbs used in Traditional Chinese Medicine, Astragalus has been shown to have antibacterial, anti-

OPTI-EXTRACT™ HOLY BASIL Natural adaptogenic herb.* Supports healthy adrenal function.* Standardized liquid extract in convenient capsule form.

inflammatory, and immunomodulating properties. The Chinese frequently use astragalus as an adjunct treatment for cancer. Laboratory research shows that astragalus extract may enhance the cell-destroying ability of certain conventional cancer treatments. Recent studies suggest that astragalus may also benefit heart muscle function.

GINSENG SENSEI BLEND™ Supports physical, emotional, & mental energy.* With Eleuthero root, Red Chinese Ginseng, & American Ginseng. Fast-acting concentrated liquid extract.

ASTRAGALUS 500 MG Supports immune health.* Provides standardized astragalus extract. Safe and effective herb.

The Healthy Edge

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NATURAL BEAUTY | BY SHERRIE STRAUSFOGEL

skin care SOS

Nourishing, natural solutions for three of the most common skin concerns

HAVE YOU NOTICED some nagging problems with your skin lately? Wrinkles? Brown spots? Puffy eyes? Your lifestyle—not enough sleep, poor nutrition, too much time in the sun, and stress—could be the cause. Luckily, there are natural remedies that can help refresh and restore your skin.

De-Puﬀ Those Eyes Fluid retention is the main cause of puffy eyes, a common occurrence in the morning as fluid builds up while you sleep. This is especially true if you’re plagued with sinus problems or allergies. Puffy eyes can be prevented and easily corrected. Sleeping on your back with your head elevated can assist with drainage of the eye area overnight. A mere five minutes under a cold compress can constrict blood vessels, which will help to decrease puffiness. Also look for eye creams, serums, and gels that contain vitamin K, which stimulates circulation and strengthens capillaries to reduce puffiness. Some formulas may also contain cucumber to refresh the delicate eye area. Caffeine is also a hot new ingredient being added to eye creams; it helps increase circulation and reduce puffiness.

Smooth Away Wrinkles Nature’s most effective moisturizer and wrinkle smoother is hyaluronic acid. It occurs naturally in soft tissue and muscle, and its purpose is to hold water in the skin cells and to help hold the skin cells together. Hyaluronic acid is what gives babies their chubby cheeks, but unfortunately it diminishes with age. Natural skin care products containing hyaluronic acid can help plump up fine lines and wrinkles.

Fade Your Brown Spots Blotches of pigmentation may result from excessive sun exposure or certain medications. In response, your skin tries to protect itself by producing an overabundance of melanin in uneven patches. To prevent age spots, wear sunscreen when exposed to daylight. Repair sun damaged skin with products that contain antioxidants such as vitamin C that have been shown to even out skin tone, boost collagen production, and improve skin texture. Licorice extract is nature’s most subtle, yet effective, skin lightener. It has de-pigmenting effects and inhibits melanin synthesis. 32

Refresh puﬀy, tired eyes with DEVITA EYE LIFT CREME. Vitamin K, chamomile, and polypeptides reduce the appearance of dark circles and puﬃness under the eyes and help repair the overall structure of the skin.

Unclog pores and prevent breakouts with DERMA E VERY CLEAR CLEANSING SCRUB. Tea tree, willow bark, rosewood, lavender, and chamomile draw out impurities, eliminate bacteria, dry blemishes, accelerate healing of skin cells, and reduce irritation.

Reduce wrinkles with SOURCE NATURALS SKIN ETERNAL SERUM. Hyaluronic acid hydrates the skin, while antioxidants help protect and nourish skin.

Lighten age spots with LIFE-FLO AGE SPOT CARE. The hydroxy acids help brighten skin, while licorice extract helps diminish discoloration.

September 2011

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8/3/11 3:02 PM

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3/11/11 10:16 AM

GO GLUTEN FREE | BY MELISSA DIANE SMITH

rethinking BREAKFAST Make the ﬁrst meal of the day heartier to keep you going longer for example. Alternative grains often taste better when they’re made nutty (with nuts or nut butters added into them) or savory (with onions, shallots, tomatoes, or glutenfree soy sauce). Leftover cooked alternative grains can also be added to pancake batter to make heartier—and more nutritious— pancakes, especially if you also add in nuts or nut butters.

BREAKFAST IS THE MOST important meal of the day because it’s our first meal after the longest stretch of time that we go without food each day. Many people raised on an American diet think of sugarsweetened cereal or baked goods as the best way to start their day. But these foods spike our blood sugar levels; the body responds by lowering blood sugar levels, leaving us hungry or lacking in energy just a few hours later. This happens whether the cereals or baked goods are gluten free or not. The key to replenishing your body’s energy, getting your day off to a good start, and keeping yourself going until lunchtime is to eat gluten-free foods that give you a lot more staying power. Try the following tips: Think outside the box. Train yourself to imagine breakfast beyond ready-to-eat cereal, baked goods made out of mixes of refined gluten-free flours (e.g., white rice flour, potato starch, tapioca starch), and rice-based hot cereal. Experiment with more nutritious grains and grain alternatives, such as quinoa, buckwheat, and teff, and get out of the habit of thinking hot cereal always has to be sweet—with fruit and maple syrup, 34

Power up with protein. If a cooked cereal, no matter how nutritious, doesn’t sustain you until lunch, then go for some protein, a slower-burning fuel, at breakfast. Poached eggs served with either sautéed vegetables or a hearty gluten-free toast are traditional options, or try gluten-free turkey sausage patties served with fruit or sautéed vegetables on the side. For a dish with amazing variety, make a hash by cooking potatoes or a grain, assorted vegetables, and savory ingredients such as onions and herbs (with or without meat) in olive oil. You also can combine eggs, cooked grains, vegetables, and herbs to make tasty patty-like croquettes. Try dinner leftovers. Break out of the mind-set that breakfast is composed only of traditional breakfast foods. Breakfast should be any food that gets you off to a good start. Once you embrace that concept, reheated dinner leftovers may work best for you. Whether dinner a night or two before was pork roast and green beans, a chicken stir-fry, or baked turkey breast with brown rice and vegetable pilaf, each of these meals makes a good breakfast because they provide protein, fat, and carbohydrates that are slower-burning than those in traditional breakfast cereals and toast. Plus, the dishes are quick and easy to reheat. During warmer months—or when you’re short on time— just grab a few slices of cooked chicken or pot roast, an apple or some celery sticks, and a few nuts. It’s a different type of breakfast, but a nutritious, balanced one nonetheless.

SAVORY QUINOA HASH SERVES 2

This versatile, easy-to-make dish is a great way to use up leftovers. Vary the flavor by using different herbs, vegetables, and/or meats. Mix in a tablespoon or two of hummus or roasted potatoes for a vegetarian meal; add chicken, turkey, or pork pieces for a hearty meal; sprinkle with feta cheese crumbles; or serve with eggs or gluten-free turkey sausage on the side or mixed into the hash for a festive Sunday brunch. Reprinted from Going Against the Grain Group, 2010, by Melissa Diane Smith 2 Tbs. organic extra virgin olive oil 3 Tbs. ﬁnely chopped yellow onion 1 cup cooked organic quinoa 3 Tbs. ﬁnely chopped pecans ¼

tsp. ground thyme

1 -8

tsp. unreﬁned sea salt or more to taste

1–2 tsp. chopped fresh herbs

1. Heat oil in skillet over medium heat. Add onion, and sauté 30 seconds.

2. Add quinoa, pecans, and thyme; spread mixture across pan, and cook 45 seconds without stirring. Stir mixture, and sauté 2 to 3 minutes, until golden brown. 3. Remove from heat, add salt and herbs, and serve. PER SERVING: 315 CAL; 5 G PROT; 23 G TOTAL FAT (3 G SAT FAT); 23 G CARB; 0 MG CHOL; 106 MG SOD; 4 G FIBER; 1 G SUGARS

September 2011

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NATURAL GOURMET | BY NEIL ZEVNIK

ode to ONIONS MENTION ONIONS, and the immediate response you’re likely to get is, “They make me cry!” An intriguing theory as to why this is so can be found in ancient Turkish folklore: when Satan was cast down from Heaven, the spot where his right foot first touched the earth sprouted onions, thus bringing tears to humankind. Then there is the more prosaic, but undoubtedly more accurate, observation provided by modern science, which explains that the weepy effect is produced by allyl propyl disulfide. In fact, this sulfur-containing compound is responsible not only for the onion’s pungent odor, but also for many of its health-promoting qualities.

Through the Centuries Onions have been cultivated for more than 5,000 years. For much of their history, they were primarily eaten by the poor because of their ubiquity and pungency. Ancient Egyptians used them as currency to pay weary workers at the pyramids, and raw onion sandwiches were a staple of Europe’s lower classes for centuries. But toward the end of the Middle Ages, the onion began to be recognized for the versatile and delightful vegetable it truly is. Once Columbus carried it to the New World, the onion’s culinary dominance was assured. Of course, onions have never been confined to the kitchen. In sixth century India, they were employed as a diuretic; Colonial Americans thought raw onions cured measles; and in Chinese medicine, onions are said to calm the liver, moisten the intestines, and benefit the lungs. 36

Whether in soups or stews, sautéed or roasted, we love this versatile food

Now About Those Beneﬁts The health benefits in onions derive primarily from the aforementioned allyl propyl disulfide, as well as chromium, vitamin B6, and a flavonoid called quercetin. Allyl propyl disulfide has been shown to lower blood sugar levels; in combination with chromium, it can lower insulin levels and decrease total cholesterol and triglyceride levels while increasing “good” HDL-cholesterol levels. When you stir vitamin B6 into the mix, you are rewarded with protection against atherosclerosis, diabetic heart disease, heart attack, and stroke. Which brings us to quercetin. This powerful antioxidant has been shown to be a potent fighter against both intestinal and colorectal cancers, as well as breast, ovarian, and numerous other types of cancer. Add to this quercetin’s significant anti-inflammatory and antibacterial properties, and it proves to be quite a formidable weapon in any healthfulliving arsenal.

Getting the Good Stuﬀ Onions are divided into two basic categories—spring/summer and storage. The former are the “sweet” onions—Vidalia, Maui, and Walla Walla being among the better known—as well as spring onions (also known as green onions or scallions); they are more fragile, and cannot be stored for long. They are also milder tasting. As the name implies, storage onions—those with a dry outer husk and a more pungent flavor and aroma—can be put up longer. In all instances, choose firm, dry onions with no sprouting at the top and no soft or moldy spots. Spring onions should be fresh,

green, and tender—avoid any that are wilted and yellowed, and store in a plastic bag in the fridge. Store all other onions in a cool place with plenty of ventilation. Use sweet onions within a week, storage onions within a month.

LOW-FAT FRENCH ONION SOUP SERVES 8 Here’s a savory and satisfying rendition of the French bistro classic, without all the fat found in traditional versions. 4 Tbs. olive oil, divided 1 Tbs. organic unsalted butter 4 large organic brown onions, peeled, halved, and thinly sliced 1 tsp. dried thyme 1 bay leaf 2 tsp. minced fresh garlic 6 cups organic low-sodium beef broth 8 diagonal slices organic sourdough baguette 1 large clove garlic, halved lengthwise 2 Tbs. grated Parmesan Chopped fresh parsley, for garnish

1. Preheat oven to 350°F. Heat 2 Tbs. olive oil and butter over medium heat in large, heavy-bottomed pot. Add onions, thyme, and bay leaf; cook 40 minutes, stirring often, until golden brown.

2. Add garlic, and cook, stirring, 5 minutes more. Add broth and 1 cup water, bring to a boil. Reduce heat, and simmer 30 minutes. Remove bay leaf.

3. Place baguette slices on baking sheet, and drizzle with remaining 2 Tbs. olive oil. Bake in preheated oven 10 minutes, turning once.

4. Remove baguette slices from oven, rub tops with garlic, sprinkle with Parmesan cheese, and return to oven for 5 minutes. Remove, and set aside.

5. Place 1 baguette slice in each of 8 deep soup bowls. Ladle soup over baguette slice, and garnish with parsley. PER SERVING: 224 CAL; 8 G PROT; 10 G TOTAL FAT (2 G SAT FAT); 26 G CARB; 5 MG CHOL; 242 MG SOD; 2 G FIBER; 6 G SUGARS

September 2011

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8/3/11 3:05 PM

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8/3/11 3:06 PM

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8/3/11 10:13 AM