AKiN'S Healthy Edge February 2017 by HFAI

$3 free

February 2017

healthy indulgence

FALL IN LOVE WITH

COCOA P. 30

WINE, CHOCOLATE, and more!

HEART SMARTS

5 key facts you need to know

SOUPâ&#x20AC;&#x2122;S ON

The surprising benefits of bone broths

plus! Ignite your Passion

put the spice back in your love life with natural aphrodisiacs

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Nature’s Way

Sambucus Fizzy A deliciously powerful eﬀervescent supplement that supplies 1,000 mg vitamin C and 100 mg standardized elderberry extract. Supports immune system health.* Add to water and enjoy this sparkling berry drink for a nutrient boost.

Siddha

Mind & Memory Siddha introduces Mind & Memory to their Graceful Living line. This blend of ﬂower essences and homeopathic cell salts helps to increase mental ﬂexibility and the ability to pick up things more rapidly. It also helps to ease mental tension and stress that contributes to indecision and poor memory. Sugar, dairy and gluten free.

K Rnudsen

Organic Carrot Ginger Turmeric Juice 100% juice blend with carrot juice, ginger, and turmeric. Sip as a nutritious beverage, or use to add ﬂavor to your favorite recipes. No sugar added. Organic and non-GMO.

Iceland Health

Chromax Ultra Strength This unique formula provides triple action support for sugar metabolism.* It contains a perfectly balanced combination of cinnamon, biotin, and chromium (as chromium picolinate and chromium histidinate) to maintain healthy blood sugar levels within the normal range.*

Mellisa B Naturally

Natural Facial Care MyChelle

Quick Clean Cleansers Micellar Water MyChelle introduces a simple yet eﬀective cleanser. This purifying water gently lifts dirt, oil and makeup in a single step – no rinsing required. It leaves your skin feeling refreshed, hydrated and soft.

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This new line of facial care products is designed to keep your skin beautiful and healthy, while safeguarding the earth. The Cleansing Milk cleans and rejuvenates with avocado oil, manuka honey and lucuma fruit. Premium Moisturizing Cream quenches your skin with emollients and peptides, including argireline and progeline. Wake up tired eyes with Pack Your Bags, a revolutionary eye cream with antioxidants, caﬀeine, and anti-inﬂammatories.

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Super Nutrition

SimplyOne Formulas Super Nutrition introduces two new SimplyOne formulas. Heart Smart is a blend of vitamins A, D3 & K2 and D-Ribose that is formulated to support arterial ﬂexibility and elasticity.* Think Clearly is a blend of amino acids and nutrients designed to support a happier mood and better memory.* It is a great formula for teens and adults, students and business associates.

Nourish Organic

Nighttime Face Therapy Nourish Organic introduces two new formulas for overnight facial care. Restorative Night Cream is an intensive moisturizing treatment that replenishes skin and revitalizes the complexion, helping to promote healthier skin by morning. Overnight Recovery Serum is facial oil with argan and evening primrose oils, formulated to deeply hydrate and restore skin’s youthfulness by morning.

Yorba Organics

Natural Body Care Yorba Organics provides a full line of body care and hair care products formulated with active ingredients that are ethically sourced and sustainably wild-harvested. Exfoliating Clay Wash is a unique clay-based foaming cleanser. Bentonite clay mildly exfoliates the skin, while kalahari melon, rich in antioxidants, will leave skin feeling soft and rejuvenated. The hydrating Nourishing Body Lotion enriches dry skin. It is formulated with Kigelia extract, a clinically proven antibacterial that soothes very dry skin conditions and eczema.

SEA-el

Kelp Clear Blemish Stick This portable, effective agent against blemishes can be a real life saver! SEA-el uses effective botanical ingredients that help cleanse the pores and calm the inflamed skin around it, all without overdrying skin. While it uses organic alcohol to help dry the pores, the addition of Serum Lamina, a blend of kelp and brown algae, helps prevent the drying of skin.

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Mary Ann O’Dell MS,RD

Vitamin E

Call it a comeback. Vitamin E was once revered for its benefits associated with heart health. It is a known antioxidant and can reduce oxidative damage to blood vessels. But vitamin E seemed to go away for a while – nothing new came out about it….until now. Recent research has brought renewed interest in vitamin E. Here is a brief summary of what some current studies have found. • Women taking 600 IU vitamin E every other day were more likely to maintain healthy lung function compared to women in a placebo group. This data was not affected by cigarette smoking, aspirin intake, multivitamin intake or vitamin E intake in the diet. In a separate study, vitamin E helped counteract the effect of air pollutions on the lungs. • Daily supplementation with vitamin E may reduce the risk of chronic obstructive pulmonary disease (COPD) by about 10 per cent in women over 45. • Higher intake of vitamin E was associated with a 55% reduced risk of Parkinson’s disease • People who regularly take vitamin E supplements over the years may have a decreased risk of developing the fatal neurological condition amyotrophic lateral sclerosis (ALS), a new study suggests. • A small study suggests that metabolic syndrome prevents effective absorption of vitamin E, and that 1 in 3 of Americans may be deficient in vitamin E.

Paragon Plus™ Non-GMO Vitamin E 400 IU • Antioxidant protection.* • Sunﬂower vitamin E. • Soy free.

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February 2017

features 18 Heart Myths Everything you thought you knew about heart disease? It may be wrong. The latest research is disproving some of our long-held beliefs—and you might be surprised at what we’ve learned over the last decade. Here, five long-standing myths and the real truth behind each one.

22 Healing Broths Broths are all the rage these days. And for good reason. Made by simmering bones, vegetables, and/or herbs, broths have a centuries-long history of healing uses, from supporting joint health to taming tummy troubles.

departments NEWS FLASH

THE POWER OF RED

Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR

Multipurpose Mineral. How chromium can help you shed pounds, balance blood sugar, and more.

HERBAL ADVISOR

Quell Inflammation. Foods and supplements that can tame chronic inflammation and reduce risk for arthritis, heart disease, and a host of other ailments.

EXPERT’S CORNER

RESPIRATORY HEALTH

You Are What You Absorb. A healthy digestive system is the key to getting the nutrients you need from your food.

PURE BEAUTY

All Smiles. Conventional toothpastes and mouthwashes may be doing more harm than good. But there are healthier alternatives for oral health.

CLEAN EATING

Healthy Vices. From chocolate and alcohol to eggs and salt, these “vices” may be better for you than you think.

NATURAL GOURMET CHOLESTEROL CONTROL

Three natural ways to keep cholesterol in check.

Natural ways to support lung health and help you breathe easier.

His & Hers. Put the spice back in your love life with these potent botanicals.

HEALING EDGE

The compounds that give some fruits and veggies a vibrant red color can also help give you vibrant health. Here’s the scoop.

Healthy Gourmet. Celebrate a guilt-free Valentine’s Day with this succulent dinner for two.

February 2017

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Stomach Acid Protection

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Probiotic CD all you need to help keep your digestive tract… on track!* TM

Once-daily Probiotic CD™ works differently than other probiotics. Not only does it protect friendly probiotic cultures from harmful stomach acid… but, with its unique BIO-tract® controlled-delivery technology, Probiotic CD™ continuously releases active probiotics hour after hour through your digestive system… where you need them most! That means your digestive health is consistently supported with 12 billion bioactive organisms^ from 10 vegetarian cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD™. NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.

AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Bio-tract® is a registered trademark of Probi USA, Inc. in the United States (reg. in the name of Probi USA, Inc.). ^ At time of manufacture.

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editor’s letter Have a Heart February is the month when we celebrate the heart—both the literal muscle that keeps us alive (it’s hearthealth month) and the metaphoric source of love and romance (guys, seriously, don’t forget Valentine’s Day). And we’ve got both sides covered in this issue of The Healthy Edge. For the literal, this issue is packed with information on natural ways to keep your ticker in top shape. Check out “Heart Myths” (p. 18) for a look at how modern research is turning conventional wisdom about heart health on its ear. Some of the latest findings and recommendations may really surprise you. Follow that up with “Quell Inflammation” (p. 12) and “Three Keys for Natural Cholesterol Control” (p. 17) for the scoop on foods and supplements that can tame these two contributors to heart disease. And don’t miss “Healthy Vices” (p. 30) for a look at the health benefits of alcohol, chocolate, eggs, and other “vices.” For the romantic, there’s “His & Hers” (p. 10), a comprehensive look at herbs for sexual health, from natural aphrodisiacs to botanical performance enhancers for men and women. And to put you and your partner in the mood, see “Healthy Romance” (p. 32) for a delicious (and light!) Valentine’s dinner for two. You won’t believe how easy our “Sherry & Shiitake Baked Scallops” recipe is to make, and it’s packed with heart-healthy nutrients, to boot. Making it the best of both worlds. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editors Ann Nix and Elizabeth Fisher Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray and Vera Tweed Graphic Designers Cynthia Lyons and Mark Stokes Cover Design Rachel Joyosa 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 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708 Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Andrew W. Clurman Executive Chairman Efrem Zimbalist III Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 7, No. 1. 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.

February 2017

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newsflash Bone Health? THERE’S AN APP FOR THAT Fractureproof is an app that senses if your exercise is effectively improving your bone health, and if not, gives you tips on how to do it right. All you need is a smartphone (iOS only so far) attached to your hip or in your pocket while you exercise. The app costs $3.99, but the money benefits American Bone Health, a non-profit organization that educates and assists people with osteoporosis and other bone diseases. Check it out on iTunes or at facebook.com/fractureproof/.

VITAMIN D VITAL FOR YOUNG AND OLD Studies around the world continue to demonstrate the need for vitamin D, and two recent ones show how important it is at any age. In Egypt, four months of vitamin D supplementation significantly reduced autism symptoms in children when compared to a placebo. In Japan, falls among frail elderly people decreased by 42 percent with vitamin D supplements, and by 72 percent when supplements were combined with exercise. A dose of 1,000–2,000 IU daily is often recommended, but it’s best to get a blood test to identify individual needs.

DEMENTIA RATES ARE DROPPING The risk of dementia is declining, according to an analysis of more than 21,000 people age 65 and older, at the University of Michigan in Ann Arbor. After looking at various factors that could account for this, researchers concluded that education plays the biggest role: the more educated a person, the less likely he or she is to develop Alzheimer’s or another type of dementia. Researchers also encourage people to continue to learn as they get older.

CoQ10 Helps Restore Health A vitamin-like substance used by the heart and other cells to generate energy, CoQ10 can help improve health among people who are overweight or obese and have diabetes and heart disease. That’s the conclusion of a study published in the European Journal of Nutrition that followed people between the ages of 40 and 85 who were suffering from such conditions. Participants took 100 mg of CoQ10 daily, and improvements were observed after 8 weeks.

GRAMS Eating a handful of nuts (about 20 grams) a day can reduce risk for heart disease, cancer, and other ills, according to a European study published in the journal BMC Medicine. Peanuts, although they are actually a legume, were as beneficial as tree nuts.

February 2017

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12/21/16 9:32 AM

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supplement advisor

By Vera Tweed

multipurpose mineral Shed pounds, balance blood sugar, and defy aging with chromium

ow do you feel compared to 10 years ago? Better? Worse? The same? If you answered “better” or “same,” that’s good. And chromium can help you maintain that healthy trend. “When you take chromium, you’re probably reducing fasting glucose levels and, at the same time, insulin levels, and that’s very important for your long-term health,” says Harry Preuss, MD, a professor at Georgetown University who has studied chromium for several decades. We know that elevated levels of blood sugar can lead to diabetes, but, explains Preuss, they do much more. In fact, he says, blood sugar is a more reliable marker of risk for heart disease and other age-related decline than cholesterol, blood pressure, and other more familiar risk factors. The tendency to gain weight as we age is another common symptom, but it can be reversed. Although diet and exercise play pivotal roles, chromium can also help.

The Weight Gain Trigger Sugars and starches are the drivers of blood sugar. When it goes up, the human body produces insulin to enable the blood sugar to be used as energy. The longer we live, the less eﬃcient this basic mechanism becomes, because our sensitivity to insulin declines, creating “insulin resistance.” To compensate, our bodies produce even more insulin, and these higher levels of insulin increase fat storage. Consequently, eating the same food at age 40 as you did at age 20—even if you were just as physically active (which most people aren’t)—is likely to produce weight gain. Eating less to lose weight will drop pounds on a scale, but much of that loss is likely to be muscle, which only adds to the problem. “Chromium is helpful,” says Preuss, “because it switches your metabolism so that the weight you lose is fat, not muscle.” 8

Preuss notes, however, that chromium isn’t a magic diet pill. Rather, by improving the metabolism of carbohydrates, it tempers rises in blood sugar and insulin release, and over a period of weeks or months, will make a beneﬁcial diﬀerence.

Finally, if you take prescription drugs for diabetes, your dosage may need to be adjusted as chromium improves your blood sugar levels. Consult a nutritionally savvy physician before beginning any supplement regimen.

Study Highlights Lab, animal, and human studies have shown that chromium has a beneficial effect on blood sugar. For example, a review of 15 studies, published in Diabetes Technology & Therapeutics, found that chromium reduced chronically high levels of blood sugar, as well as spikes after meals. Altogether, there were more than 1,600 people with diabetes in these trials, all of which tested chromium picolinate, a specific form of the supplement. In another study, published in Nutrition Journal, Preuss and his colleagues tested the effect of chromium when healthy people drank a sugar solution. The supplement significantly reduced increases in both blood sugar and insulin levels.

Who Needs More Chromium? There is no standardized test for measuring chromium levels, but one study, published in the journal Metabolism, reported on hair, sweat, and blood samples from more than 40,000 people. It found that chromium levels are more likely to be low among older people. A high-sugar diet, infection, intense exercise, physical trauma, pregnancy, lactation, and stress can also deplete chromium levels. Additionally, drugs that reduce stomach acid can increase excretion of chromium and reduce its absorption. These include antacids, heartburn drugs, and corticosteroids. Other drugs may increase absorption of chromium, or chromium may increase absorption of the drug. These include beta-blockers, nonsteroidal anti-inﬂammatory drugs, and insulin.

Akin’s & Chamberlin’s Tru-Pic Chromium Picolinate 200 mcg

KAL Chromium Picolinate ActivMelt

Solaray ActiChrom 200 mcg

HOW TO USE CHROMIUM Preuss recommends taking 200 mcg daily, but cautions that not all forms are equally bioavailable. Chromium chloride, in particular, is not well absorbed. Forms that have been designed for good absorption, and have been studied, include chromium picolinate, chromium polynicotinate, chromium histidinate, chromium dinicocysteinate (Zychrome on labels), and chromium chelavite. Some supplements contain more than one form of chromium.

February 2017

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“I take BioSil every day... I’m amazed at the results I see in my skin, hair, and nails!”

CHRISTIE BRINKLEY at 61

Available at natural health stores nationwide

Does this Health-Conscious Super Model and Super Mom Really Have an Unfair Advantage for Defying Age? “YES, Regain Your Lost Collagen!”

“BioSil Is Backed by Genuine Clinical Trials!”

“After the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen, of course, “plumps” your skin and makes it smooth and youthful looking. In addition, collagen gives your skin its vital youth-promoting elasticity. Plus, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger, too.

“I first tried BioSil because I saw the remarkable results of its double-blind, placebo-controlled clinical trials in genuine medical journals. I keep using it because of the results I see in the mirror!”

BioSil gives you the ability to regain lost collagen, add new collagen, and protect both your new and existing collagen.† “So yes, I feel like BioSil does give me an unfair advantage,” says Christie smiling.

“BioSil Generates Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally!

Clinically Proven BioSil® • Reduces Fine Lines & Wrinkles 30% ‡† • Strengthens & Thickens Hair 13% **† • Improves Skin Elasticity 89% ‡† • Strengthens Nails ‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

Give Yourself an Unfair Advantage! Try BioSil and give your skin, hair, and nails an unfair advantage! You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets at www.BioSilUSA.com/BNM0117

©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † 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.

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11/18/16 10:03 AM

herbal advisor

his & hers

hysical touch and pleasure are some of the best activities to improve your overall health. And these natural aphrodisiacs will enhance desire, improve enjoyment, and boost sensation. Try them alone or with your partner for maximum results.

Herbs and botanicals for sexual health chrysin, which has shown the potential to increase testosterone and boost sex drive. A 2012 trial involving male rats published in the Journal of Andrology revealed that chrysin increased sperm motility and concentration, as well as serum testosterone levels. Passionﬂower is commonly taken in a capsule form or applied topically as a cream.

For Her

For Him These days, there are many pharmaceutical options for “improving” men’s sexual abilities and health—most of which have undesirable short- or long-term side effects. For many of these issues, however, natural remedies (with fewer or no side effects) also exist, including: Yohimbe root: Often called “natural Viagra,” because of its ability to stimulate blood flow. A German study found that yohimbe is superior to placebo for the treatment of erectile dysfunction, and offers fewer side effects than most drugs. Avoid this herb if you take antidepressants or MAO inhibitors. This herb can be taken in capsule or powder form. Passionflower: This stunning flower acquired its name from its sex-enhancing powers. It contains a chemical called 10

By Michele Burklund, ND

According to the Journal of the American Medical Association, 43 percent of women aged 18–59 in the United States report some form of sexual difficulty in their lives. But even though these statistics might be alarming, nature offers many remedies for these common issues: Ashwagandha: This wonderful plant is able to elevate libido due to its adaptogenic properties, which balance hormones and nourish the reproductive system. It has been used for centuries to promote sexual health, and was referenced in the Kama Sutra for its ability to increase sexual powers and libido. Shatavari: Used in Ayurvedic medicine to enhance desire and support fertility, this root is an amazing restorative herb for women. In fact, the name “shatavari” is derived from an Indian word meaning “a woman who has a hundred husbands,” due to its nourishing activity on the female organs. The Journal of Research in Ayurveda also calls shatavari a potential treatment for PMS, hormone imbalances, and PCOS. Fenugreek: A well-known aphrodisiac in Rome, Greece, and Egypt, this delightful plant has a sweet yet nutty taste and offers many benefits. It has been used for centuries to decrease menopausal symptoms because of its actions as a phytoestrogen. In fact, a trial published in the International Journal of Gynecology and Obstetrics revealed that this spice could be an effective alternative to conventional hormone replacement

therapy. Use fenugreek when preparing your favorite Indian dish, brew a fenugreek tea, or take in capsule form.

For Both The following pleasure-promoting plants can help rekindle your passion and make your love life sizzle. Damiana: This plant has been documented as far back as the Mayan and Aztec civilizations as a potent aphrodisiac for both men and women. Damiana offers unique benefits because it increases sexual desire while also helping relax the nerves. A 2009 study published by the Journal of Ethnopharmacology suggests that the flavonoids present in damiana could be responsible for its prosexual effect. Try it in a tincture or capsule, or brew the leaves in a tea. Muira puama bark: Also known as “potency wood,” this formidable bark has long been used by the native people of the Amazon to promote energy, mental clarity, and relaxation. It’s also said to help both men and women improve their sex lives. A study of women who complained of low sex drive found that 65 percent of those who took muira puama with Ginkgo biloba reported significant improvement in the frequency of sexual desire and total satisfaction with their sex lives. Try it in a standardized tincture or capsule, or infused into a tea. Shilajit: Abundant in more than 85 minerals, this plant-based resin is found deep in the Himalayan Mountains and treasured by locals for its healing powers. Shilajit is known to rejuvenate both spiritual and sexual energy. A recent double-blind study of males between the ages of 45 and 55 reported that subjects taking shilajit saw increased free and total testosterone levels as compared to those given a placebo. Shilajit isn’t as well known as other natural aphrodisiacs, but this won’t last. It’s commonly taken in capsule form.

February 2017

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healing edge

By Jack Challem

quell inﬂammation Just what is “inflammation” in the body, and why is it so important to prevent it?

nflammation is characterized by redness, swelling, stiffness, and/or pain. It’s present in every disease process, either as a cause or a consequence. Doctors identify many inflammatory diseases by the suffix “-itis,” such as allergic rhinitis, dermatitis, or arthritis. However, coronary artery disease, asthma, and many other diseases without the “itis” suffix have a strong inflammatory component.

The Cause There are typically several underlying causes of inflammation. One is infection, which triggers an immune response that uses inflammation to destroy bacteria or viruses. Another is injury, which can cause immediate acute pain or chronic long-term inflammation and pain. Sometimes, as in the case of heart disease, chronic inflammation damages tissue without obvious symptoms. Nutritional deficiencies or imbalances can also promote unwanted inflammation. That’s because the body’s endocrine system uses certain nutrients as the building blocks of its pro-inflammatory and anti-inflammatory compounds.

Supplements Supplements may not work as quickly as drugs, but they are safer. A few to consider: Omega-3s. These healthy fats lessen inflammation and can also reduce pain. The two main omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA boosts the body’s production of prostaglandin E3, an anti-inflammatory, hormone-like compound. Meanwhile, DHA increases the body’s production of lesser-known resolvins and protectins, which also have anti-inflammatory effects. Take: 1,000–2,000 mg daily, with a higher ratio of EPA to DHA. Gamma Linolenic Acid (GLA). Most omega-6s promote inflammation, but GLA is the exception. GLA is a key building block of prostaglandin E1, an anti-inflammatory substance. Large amounts ease pain in people with rheumatoid arthritis. The Danish Olympic team has used a combination of omega-3 fish oils and GLA to treat athletic overuse injuries. Take: 300–700 mg daily, up to 2,000 mg daily for rheumatoid arthritis.

free radical levels and cause inflammation, Take: Follow label directions. Boswellia. The resins of Boswellia serrata, a tree that grows in India, are rich in compounds called boswellic acids. Boswellia blocks 5-lipoxygenase, an enzyme involved in the body’s production of inflammatory compounds. Several studies have used 200 mg of boswellic acid extracts three times daily to treat rheumatoid arthritis and osteoarthritis. Take: Follow label directions. Pycnogenol and Grape Seed Extract. These two concentrates have chemical similarities. Human research on Pycnogenol, an extract of French maritime pine bark, shows impressive anti-inflammatory properties in amounts of 150 mg or more daily. A recent study found that grape seed extract reduced leg swelling from extended periods of sitting. Take: 50–150 mg daily. Paragon Plus Cox-2 Ease provides herbal inflammation support with turmeric, boswellia, white willow bark, and ginger.

Conventional Treatments The most common treatment is nonsteroidal anti-inflammatory drugs (NSAIDs), which include ibuprofen and aspirin. Steroids, such as cortisone, also have an anti-inflammatory effect. Unfortunately, these drugs can have serious side effects. Surgery, such as knee replacement or coronary bypass, may also be used as a treatment, but it doesn’t treat the cause.

Eating Tips In general, a diet rich in cold-water fish and a variety of vegetables can help quell inflammation. But be aware that some people experience inflammation and pain after eating nightshade plants, which include tomatoes, eggplant, and peppers. 12

Curcumin. This extract of turmeric root works through almost 100 biochemical pathways to reduce inflammation. It helps with aches and pains and can be combined with omega-3s and, in the case of osteoarthritis, with glucosamine sulfate and chondroitin sulfate. Take: 300–700 mg of standardized curcumin daily. Multivitamin. Studies at the Cooper Clinic in Dallas showed that taking a multi every day can lower levels of C-reactive protein, a key marker of inflammation. Multivitamins also protect against nutritional deficiencies, some of which can promote inflammation. For example, zinc and B-vitamin deficiencies can increase

Reserveage Nutrition Grape Seed Extract supplies 325 mg grape seed extract plus antioxidant resveratrol.

Terry Naturally CuraMed Effervescent is a tangerine tablet loaded with BCM-95 curcumin that dissolves in liquids for easy absorption.

February 2017

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expert’s corner

you are what you absorb Your health depends on a lot more than what you eat

I’ve been told I have a condition called gastroparesis, and I’m not a diabetic. Because of this condition I have osteoporosis and suffer with malabsorption. I have followed good health for many years, eating no chemical additives or preservatives. I take a vegetarian enzyme to aid in digestion. I also take vitamin D3. My family doctor told me I do not need any other supplements or vitamins. I am so confused on what is correct. —D.J., via email

Think of nutritional health as depending not only on what you eat, but on what you absorb. You can eat nothing but organic, seasonal, vegan foods, and that’s fantastic. But if your body isn’t breaking down the nutrients from your food into assimilable bits, and absorbing those bits into your bloodstream, that wholesome food isn’t doing you much good.

What We Need Our bodies are like attractive tubes that food passes through, and the attractive part is beyond the tube—the tissues. These tissues need essential fatty acids (mostly omega-3s), essential proteins (amino acids that we don’t produce internally), and high-fiber, low-glycemic carbs such as vegetables and nontropical fruits, which break down into glucose (to make energy) and fiber (to scrub the tube). Plus all the vitamins and minerals our bodies need to function properly. Malabsorption and gastroparesis—a condition that involves delayed emptying of the stomach—can interfere with this healthy process. The most common cause of food lingering in the stomach is insufficient stomach acid due to long-term use of antacids. If you suffer from heartburn, you may need to use antacids in the short term to prevent painful reflux. But the problem isn’t stomach acid, it’s the valve at the bottom of your esophagus.

Chew Your Food It may sound odd, but digestion requires calm to function properly. So sit down, light a candle, and take your time when you eat. And chew. It really is very hard on your stomach to receive big chunks of food. Ideally the food would be a soupy consistency before swallowing. If you eat meat, this means a lot of chewing. But it’s worth it. 14

Of course you can also use a good knife to help make those chunks more petite. And don’t guzzle water (or any liquid) while you eat, because it will dilute the digestive enzymes in saliva.

Understanding the Process After you swallow, food goes down your esophagus to the stomach, where parietal cells secrete hydrochloric acid. This helps to sterilize the food, break down proteins, and keep the digested food acidic as it passes out of the stomach and into the small intestine. This acidity triggers the ﬁnal phases of digestion before absorption begins—the release of bile from the liver and pancreatic enzymes from the pancreas. The pancreas produces insulin and secretes digestive enzymes that act as a “back-up” system in case you didn’t chew well enough or you have low stomach acid. The liver performs myriad complex functions, including delivering bile into the digestive tract. Bile is a cleansing substance that attracts toxins and binds them into the waste that eventually goes down the toilet.

ENERGY CONSERVATION Digestion requires a lot of energy, so ideally, you don’t want to subject your body to this process more than three times daily. (I am not in favor of eating every 2 hours. Your digestive system would never get a break!) I strongly advocate fasting for 12 hours daily, overnight. Plus you should not lie down to sleep sooner than 2—ideally 3—hours after dinner. So, if you eat dinner at 7 p.m., and lie down to sleep at 10:30 p.m., that’s perfect. But no eating until 7:30 the next morning to allow for a full 12 hours of digestive rest and repair.

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By Emily A. Kane, ND, LAc

These key digestive agents from the pancreas and liver further break down food as it works its way through the small intestine. Various segments of the small intestine are differentiated primarily by their pH, and thus the probiotics that live in each segment. Up high near the acid-producing stomach, the main species of probiotic is the acid-loving Lactobacillus acidophilus, which is also found naturally in dairy products such as yogurt and kefir. Further down the tube, the pH becomes more alkaline. The microbes in your intestines are incredibly helpful to overall health, in particular to digestive health. They actively help break down food into tiny pieces that can be passed into the blood stream. When all the nutrition has been extracted through the small intestine, the waste passes through the ileocecal valve into the large intestine, which features bands of muscle that contract and move the waste along to the terminus. Sometimes the waste matter can get hung up in the flexures, and a little self-massage can help move things along. Many folks have a prolapsed middle part of the large intestine, which can delay waste dumping. The best remedy for this is inverted poses. If shoulder stand or head stand isn’t your thing, just resting with your back on the floor and your legs up the wall, hips raised slightly higher than head with a bolster or pillow, can help promote good eliminations. Ideally it takes about 18 hours for food to traverse the tube. You can assess your “transit time” by eating a little canned

corn or beets, or a capsule of activated charcoal. Check for emerging corn, beet, or black color from the charcoal over the next few days. If your test object passes through in less than 12 hours, this isn’t enough time for optimal absorption, and you’re likely eating something irritating that your body is in a hurry to kick out. If it takes more than 24 hours to pass your waste, you may risk holding onto a variety of persistent toxins in your colon, which could compromise immune system function.

Absorption Ideas Some nutrients are absorbed more readily than others. B vitamins, for instance, require an intact “brush-border” of microvilli in the lower small intestine for optimal absorption, which is a problem for people whose intestines have been damaged by gluten. Thus, those who are gluten sensitive are almost always deficient in B vitamins. If you’re sensitive to gluten and feel fatigued, check with a naturopathic physician to assess for pernicious anemia or other malabsorption problems. You may need to supplement with sublingual B12, or take other healing measures. If you often feel heavy after eating, take a digestive enzyme “multi” that contains amylase, protease, lipase, lactase, and cellulose. You could additionally take a good probiotic in the morning—15 minutes before breakfast—that contains 10 billion or so organisms. I recommend rotating through different probiotics to find the one that makes you feel the best. The Healthy Edge

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Three Keys for Natural Cholesterol Control BY SALLY KARLOVITZ, CN THE EVIDENCE IS CLEAR: High cholesterol levels increase the risk of death due to heart disease. But you can do something to reduce that risk by utilizing these three keys to healthy cholesterol control. Heart Healthy Diet. Consuming a diet rich in fruits, vegetables, essential fats, and whole grains will help with cholesterol control. Studies have found that, when combined with a heart-healthy diet, the fibers found in apples, seeds (such as flax, chia, and hemp) and oats are effective agents in reducing cholesterol. Studies also show that a diet rich in omega-3 fatty acids, found in fish, flax, and chia, may help lower triglycerides and increase HDL (good) cholesterol.

Cayenne is an herb that supports circulation throughout the body, and may also help in lowering cholesterol. While its role in lowering cholesterol may be minor, coenzyme Q10 (CoQ10), or ubiquinol, is important for heart health and is critical for people who use statin medications for cholesterol control. These medications can deplete CoQ10 in the body, so those using cholesterol control medication should consider taking CoQ10. These natural products, combined with a healthy, high-fiber diet and exercise, can help you bring your cholesterol levels under control.

Exercise. Exercise is an important part of any heart-health program, since exercise improves circulation and helps you maintain a healthy weight. Be sure to check with a qualified health care provider before starting any exercise program. Specific Supplements. Nature provides a variety of ingredients that help support healthy cholesterol control. Consult a qualified health professional before taking these supplements, especially if you also take medications, as interactions can occur. B vitamins, including niacin and B12, have been shown in studies to increase HDL cholesterol and lower LDL cholesterol. Lecithin helps the liver metabolize cholesterol more efficiently. Lecithin works by enabling fats to be dispersed in water so they are more efficiently utilized or eliminated by the body, protecting arteries from fatty buildup.

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The Healthy Edge

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HEART MYTHS Five pervasive half-truths, and the reality behind them BY LISA TURNER

February 2017

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verything you thought you knew about heart disease? It may be wrong. The latest research is

disproving some of our long-held beliefs about what causes cardiovascular disease—and you might be surprised at what we’ve learned over the last decade. Here, ﬁve long-standing myths and the real truth behind each one. MYTH: Reducing homocysteine levels can protect against heart disease.

Truth: The connection isn’t nearly as clear as we once thought. In the late 1960s, Harvard researcher Kilmer McCully reported that inflammation was the primary cause of atherosclerosis, a disease of the arteries marked by the formation of plaques, and that elevated homocysteine was the cause of this inflammation in at least 40 percent of cases. Other studies had also identified homocysteine as a strong predictor of cardiovascular disease, and claimed that treating homocysteine with a combination of folate, vitamin B6, and vitamin B12 could reduce the risk of heart attack and stroke. But recent research appears to contradict these earlier findings. One large study of 116,000 people—all of whom had a genetic condition that caused a 20 percent rise in homocysteine levels—found that none of them were at increased risk of heart disease. And over the past 10 years, a number of studies have found that reducing homocysteine did not reduce risk of cardiovascular disease—so, while elevated homocysteine may mean you’re at higher risk, lowering it won’t protect you. What you can do: Because the jury’s still out—and because the treatment protocol is safe, easy, and inexpensive—some doctors recommend supplemental B6, B12, and folic acid. If you go this route, choose folate (the natural form) instead of synthetic folic acid, and if your homocysteine levels are elevated, realize that’s only one predictor of heart disease risk.

MYTH: Heart disease is a guy thing. Truth: It’s the leading cause of death in women over age 65, and kills ﬁve times as many women as breast cancer. Postmenopausal women are thought to be at higher risk for heart disease, partly because heart-protective estrogen levels decline

and partly because other risk factors, such as weight gain and high blood pressure, become more prevalent. But there is some evidence that younger women are at an even greater risk. While overall mortality rates from heart disease have declined, some studies suggest that the disease is increasing among women age 29–45. One reason: risk factors such as high blood pressure, diabetes, and obesity are affecting women at a younger age. Younger women are generally more stressed, a significant risk factor. And while smoking has declined among older women, young women still smoke. What you can do: Start now to protect your heart. Get your blood pressure checked, stop smoking, get active, and eat a heart-healthy diet. And consider supplements for an added boost. Some to try: ❥ OMEGA-3 FATTY ACIDS have been shown to decrease risk of arrhythmias (abnormal heartbeats), lower triglyceride levels, inhibit arterial plaque formation, and reduce blood pressure. ❥ TURMERIC has been shown to reduce inflammation, which is a risk factor for heart attack and stroke. ❥ VITAMIN D may help reduce inflammation and prevent thickening and hardening of the arterial walls. ❥ RESVERATROL, an antioxidant compound found in red wine, protects the lining of the arteries and reduces oxidative stress. ❥ HAWTHORN: Research shows it supports stronger oxygenation and flow and contains flavonoids that help support cell wall integrity and combat free radicals. It keeps blood pressure in the normal range. And if there is any weakness of the heart, it helps to strengthen the heart.

MYTH: Regular, vigorous exercise will prevent heart attacks. Truth: While earlier studies suggested that lengthy, high-intensity workouts several times a week were necessary for heart health, more recent studies show that 30 minutes of moderate exercise, 5–7 days per week, can improve heart health. What’s more, the eﬀects are cumulative; repeated, shorter bouts of activity, such as a 10-minute swim or carrying moderately heavy boxes up and down stairs, all count toward that 30-minutes-perday measure. Other studies show that high-intensity interval training (HIIT)— concentrated, intense bursts of energy followed by short periods of recovery—is superior to continuous endurance training for reducing heart disease risk. What you can do: If you don’t exercise, start—but start small. Choose an exercise that you can easily do for 15 minutes at a time, and work your way up to 30 minutes a day. Finding a workout that you love ensures that you’ll stick with it,. Some ideas: swimming, hiking, dance, and bicycling. And if you need a little help, try pain-reducing supplements such as arnica, MSM, and glucosamine and chondroitin.

MYTH: Saturated fat causes heart disease. Truth: This relationship is more complicated than we thought. The link between saturated fat and cardiovascular disease was first noted in the 1950s, when Ancel Keys launched the Seven Countries Study. His reported findings—that saturated fat increases cholesterol and thus causes heart disease—were the cornerstone for dietary recommendations for the next four decades. However, researchers and nutritionists have pointed out flaws in the original research, and newer studies have found that the link between saturated fat and cardiovascular disease is confusing at best. A 2010 study in the American Journal of Clinical Nutrition found that there wasn’t enough proof to link saturated fat to either heart disease or stroke. In 2014, the Annals of Internal Medicine published a meta-analysis of 80 studies covering 500,00 people showing that those who The Healthy Edge

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HEART

MYTHS cont.

eat more saturated fat have no more heart disease than those who eat less. And a 2000 meta-analysis found that diets low in saturated fats have no significant effect on deaths due to heart attacks. What you can do: Nothing sexy here—balance, as always, is the best approach. If your diet is based on vegetables, legumes, nuts, fruit, and modest amounts of grains and animal protein (unless you’re vegan), you won’t have a problem with too much saturated fat. And instead of eliminating saturated fat, cut out processed foods, especially sweets. Studies show that refined carbs and sugars increase lanolin resistance, raise triglyceride levels, and encourage the accumulation of abdominal fat, all risk factors for heart disease.

MYTH: When it comes to cholesterol, lower is better. Truth: Not necessarily. Like saturated fats, the relationship between cholesterol and heart disease seems to be more complicated than once thought. Typical cholesterol tests measure total cholesterol, LDL (“bad”) cholesterol, and HDL (“good”) cholesterol. But some studies suggest that the size of the LDL particle is just as important a measure. Small, dense LDL particles are thought to be more dangerous, since they can adhere to artery walls more easily than large, fluffy LDL particles. Additionally, smaller LDL particles may be more easily oxidized, and oxidation is a key factor in the formation of cholesterol plaques on artery walls. What this means: if you have normal or low LDL cholesterol, but the LDL particles are small, you may be at increased risk for heart disease. In one study, men with smaller, denser LDL particles had more than twice the risk of heart disease as men with larger LDL particles. What you can do: Ask your doctor about low-density lipoprotein particle (LDL-P) testing (the test is not routinely ordered, but it’s available through a number of labs). And lower your intake of sugar and carbs: studies suggest that reducing refined carbohydrates decreases the number of small, dense LDL particles. 20

HEART-SMART SUPPLEMENTS

Natural Factors Omega Factors Wild Alaskan Salmon Oil Enteric-coated softgels that supply omega-3 fats, vitamin D3, and the antioxidant astaxanthin.

Bricker Labs OptiFlow A proprietary blend of resveratrol and tomato concentrate that helps maintain healthy blood circulation.

Paragon Plus Opti-Extract Turmeric A potent herbal extract, standardized for 95 percent curcuminoids, in convenient capsule form.

Nature’s Answer Hawthorn + An extract blend of hawthorn leaf, flower, and berry, plus linden flower and cayenne for synergistic effect.

Rainbow Light Sunny Gummies Vitamin D3 1,000 IU One gummy drop (in Sour Lemon flavor) supplies 1,000 IU of vitamin D3.

MAGNESIUM: TAKE IT TO HEART Magnesium is essential to heart health, but most people don’t get enough. Clinical studies have revealed that blood levels below 0.85 mmol/L are linked to a higher risk of heart disease, including arrhythmias, spasms in the blood vessels, high blood pressure, angina, and blood clots. But according to researchers at the University of Milan, magnesium plays a direct role in maintaining healthy endothelial function, adequate levels help ensure healthy blood flow by inducing the synthesis of nitric oxide. This mighty mineral may also help promote the growth of collateral vessels in those with chronic ischemia—an inadequate blood supply to an organ or part of the body. According to another recent study published in the journal Nephrology Dialysis Transplantation, magnesium can also reduce the formation of calcium deposits inside arteries. Turkish investigators found that adding magnesium to tissue cultures significantly reduced the presence of calcium phosphate—a salt that forms when phosphate levels are high. This, in turn, reduced the development of hard calcium deposits that can narrow arteries and reduce blood flow. The best way to ensure you’re getting enough magnesium is through supplementation. Look for a powdered supplement that contains ionic magnesium citrate. Adding magnesium citrate powder to your water bottle and sipping it over the course of several hours can ensure absorption so you know you are getting the recommended 400 mg per day for optimal circulation. —Kim Erickson

February 2017

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HEALING BROTHS Make no bones about it: savory healing broths are here to stay BY LISA TURNER

opular on trendy restaurant menus, packaged as ready-toeat on retailer shelves, and sold in take-out containers at health food stores, broths are all the rage these days. And for good reason. Made by simmering bones, vegetables, and/or herbs, broths have a centuries-long history of healing uses that include joint repair, kidney strengthening, blood detoxification, digestive wellness, and hair, skin, and nail elixir. In general, longer is better when making bone broths. Slow and low is the way to go—a Crock-Pot is ideal. Be sure the ingredients are always covered with water to prevent drying out, and never boil. When the broth is done, strain out and discard solids, and keep the liquid refrigerated for up to five days. And while bone broths have long been the standard, vegan versions have many of the same benefits, sans animal products. Plus they’re faster and easier to make—vegetable and herb broths require a shorter cooking time, usually no more than 2 hours. Ready to experience the healing benefits of savory broths? Try these simple selections, and tap into some history today!

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HERBAL BIELER BROTH Makes 2 quarts (about 4 servings)

Dr. Bieler’s Health Broth has long been a standard in the healing foods world. It’s known for being exceptionally high in potassium, as well as alkalizing minerals. Dried burdock root and dried reishi mushrooms are available at specialty Asian markets and most health food stores. 1 cup fresh or ½ cup dried burdock root ½ cup dried reishi mushrooms 1 large yellow onion, chopped 10 cups water

1 celery stalk, chopped 2 lbs. zucchini, chopped 1 lbs. green beans, stemmed 1 bunch parsley

1. In large stockpot, combine burdock root, reishi mushrooms, onion, and water. Bring to high simmer, cover, and cook 1 hour. Strain broth, discarding solids, and return broth to pot.

2. Bring to a boil, and add celery, zucchini, green beans, and parsley. Reduce heat, and simmer 7 minutes, until zucchini is soft. Purée in batches in food processor until very smooth, adding water as needed to reach desired consistency. Season to taste with sea salt and pepper. Serve immediately, or store in jars, refrigerated, for up to three days. per serving: 170 cal; 11g pro; 1.5g total fat (0g sat fat); 33g carb; 0mg chol; 55mg sod; 9g fiber; 11g sugar

COLLAGEN SUPPLEMENTS

SIMPLE CHICKEN BONE BROTH Makes 2 quarts (about 4 servings)

This faster-cooking recipe skips the roasting, and uses chicken or turkey bones for a lighter broth. You can get bones from your butcher, or save the bones when you make chicken or turkey, and freeze them until you have 2 pounds. Include necks and, if available, feet, which are very high in nutrients and collagen; it’s also a good way to use all parts of the animal. Serve this simple soup as is, or use as a base for chicken or vegetable soups. 2 lbs. chicken bones 1 lb. chicken necks and/or feet 1 large leek, cleaned well and chopped 2 large carrots, chopped 2 celery stalks, chopped 1 parsnip, chopped

1 small rutabaga, chopped 4 garlic cloves, smashed ½ tsp. black peppercorns 1 bay leaf 10 cups water 1 Tbs. apple cider vinegar 1 bunch parsley

Many supplement formulas combine collagen with vitamin C, silica, biotin, hyaluronic acid, and other natural ingredients to enhance absorption and benefits. For best results, take collagen supplements on an empty stomach first thing in the morning. Here are three different types of collagen to try:

Akin’s & Chamberlin’s Colla-Regen Collagen Plus Health and Beauty Blend

NeoCell Beauty Bursts in Super Fruit Punch flavor with collagen, hyaluronic acid, and vitamin C.

1. In large stockpot, combine chicken bones, necks and/or feet, leek, carrots, celery, parsnip, rutabaga, garlic, peppercorns, and bay leaf. Add water and vinegar.

2. Heat to high simmer, and cook, covered, on lowest heat possible, skimming off and discarding foam that collects on the surface, about 12 hours. During the last 10 minutes of cooking, add parsley.

3. Strain broth, discarding solids, and let cool. Refrigerate, then skim off fat that collects on surface and discard. Store in glass jars, refrigerated, for up to 5 days. per serving: 290 cal; 12g pro; 19g total fat (5g sat fat); 17g carb; 70mg

Solgar No. 7 with UC-II collagen, turmeric, and ginger.

chol; 110mg sod; 4g fiber; 6g sugar

The Healthy Edge

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VEGAN MUSHROOM AND KOMBU BROTH

ROASTED BONE BROTH

makes 1 gallon (about 8 servings)

While bone broths take at least 12 hours to cook, this quick, healing version is ready in little more than an hour. When reheating this broth, be sure to warm gently on very low temperature to avoid damaging the miso.

You can use a mix of bones, including beef or pork; or include knucklebones and neck bones, which are rich in collagen. Use bones that have some meat left on them, since bare bones make the broth harsh.

2 Tbs. olive oil

2 bay leaves

2 large yellow onions, chopped

Handful thyme

4 lbs. mixed bones

1 head (not clove) of garlic

½ tsp. sea salt

2 bay leaves

3 celery stalks, chopped

1 tsp. black peppercorns

2 Tbs. melted coconut oil or olive oil

20 cups water

1 large onion, quartered

Handful thyme sprigs

2 Tbs. wakame sea vegetable

1 head fennel, chopped

20 cups water

Handful kale stems (about 10), or 6 whole kale leaves, chopped

2 celery stalks, chopped

2 Tbs. apple cider vinegar

10 cloves garlic, smashed 4 large carrots, chopped 3 golden beets, chopped 4-inch piece kombu sea vegetable 1 cup dried shiitake mushrooms

¼ cup red miso

1 tsp. peppercorns

2 large carrots, chopped

1. Preheat oven to 425°F. Arrange bones on large baking sheet or roasting pan. Drizzle with oil and toss to coat. Roast 1 hour.

1. Heat olive oil in large stockpot over medium heat. Add onions

2. Transfer roasted bones to large Crock-Pot (or stock pot), and add

and celery, and sauté 5 minutes. Add garlic, carrots, beets, kombu, mushrooms, bay leaves, thyme, salt, peppercorns, and water. Bring to high simmer, just below a boil. Reduce heat and simmer, partly covered, 1 hour. Add wakame and kale, and simmer 20 minutes more.

onion, fennel, celery, and carrots. Cut garlic head in half, and add half to pot (reserve remaining half for other uses). Add bay leaves, peppercorns, thyme, water, and vinegar. Cover, and cook 12–24 hours, skimming off foam during first few hours of cooking. Check broth periodically to be sure water hasn’t cooked off.

2. Strain broth, discarding solids, and return to pot. Ladle 1 cup

3. When broth is finished, strain liquid and discard solids. Season

warm broth into bowl, and add miso. Stir until well combined, and return to pot. Serve immediately, or let cool and store, refrigerated, in large jars for up to 1 week.

to taste with salt and pepper. Let cool, and refrigerate. Remove fat layer that accumulates on top, and discard. Store broth in glass jars for up to five days. Broth can be frozen for up to two months.

per serving: 150 cal; 7g pro; 4g total fat (1g sat fat); 22g carb; 0mg chol;

per serving: 60 cal; 1g pro; 3.5g total fat (3g sat fat); 8g carb; 0mg chol;

250mg sod; 6g fiber; 6g sugar

40mg sod; 2g fiber; 2g sugar

February 2017

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BONE BROTH

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MODERN SUPERFOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and on-the-go form. Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy detoxification.† Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

5 BIG BENEFITS OF BONE BROTH PROTEIN™ 1. Saves You Time 2. Saves You Money 3. Packed with 20g Protein + Bone Broth Co-Factors 4. Whole Food Supplemental Protein 5. Diet, Paleo and Gut Friendly

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W W W. B O N E B R OT H P R O.C O M †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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11/18/16 10:14 AM

The Power of Red

BY SALLY KARLOVITZ, CN

NO COLOR IS MORE EMOTIONALLY INTENSE THAN RED. Studies have shown that when people see the color red, their blood pressure elevates and their breathing becomes more rapid. In foods found in their natural state, the color red can also have a powerful physiological effect on us because fruit and vegetable colors come from antioxidants. Antioxidants have the crucial job in the body of protecting our cells. One goal nutritionally is to get a broad spectrum of antioxidants, and one of the best ways to do that is to eat a broad

spectrum of colorful fresh foods. The focus of this article is red foods and how they can enhance our health. Here are some red superfoods that you may want to include in your diet: Beet – Beet is the athlete’s new best friend, because it may help improve vascular function and delay the onset of fatigue in healthy adults. But this benefit seems to extend beyond athletes, as nitraterich beet juice may help lower blood pressure and improve vascular function in adults with high cholesterol. Goji – These tiny superfruits have been used in Tibet for over 1,000 years for their health benefits. Traditionally used for kidney and liver problems, more recent studies have found that goji berries may lower cholesterol, support immunity, and boost energy. Mangosteen – Often called the “queen of fruits,” mangosteen is prized for its high antioxidant content. Mangosteen has been found to help maintain good intestinal health, support immunity, support cartilage and joint function, and may have benefits for respiratory health. Tomato – Tomatoes are naturally rich in the antioxidant carotene lycopene, which gives them their bright red color. Studies have found that increased levels of lycopene may decrease risk of certain cancers, especially prostate cancer.

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February 2017

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Take a Deep Breath: Respiratory Health BY MARY ANN O’DELL, MS, RD BREATHING . . . it’s something many of us take for granted. But for the millions of people with asthma, allergies, and COPD, normal breathing is something they often wish for. Having strong, healthy lungs contributes to overall good health. Getting enough oxygen is important, since oxygen is carried by the blood to every system in the body. But when asthma or other lung diseases arise, help can be found. Natural approaches to lung health can help address symptoms and underlying issues of these health problems. Diet & Exercise. A diet full of antioxidant-rich fruits, vegetables, and essential omega-3 fats supports overall health and provides nutrients needed for good health and good lung function. Avoid saturated fats and excess sugar which can both contribute to increased inflammation in the body, making lung function weaker. Exercise, such as yoga, deep breathing exercises, walking, and aerobics, can help strengthen the lungs and increase their capacity. And it just helps you feel good, too! Be sure to check with your health care provider before starting any exercise program. Natural Lung Support. Medicinal mushrooms, such as chaga and cordyceps, can support lung capacity and endurance. Reishi mushrooms have anti-inflammatory activity that may play a beneficial role in allergies and bronchitis.

Although magnesium occurs naturally in a variety of foods, such as dark green, leafy vegetables, almonds, cashews, brown rice and millet, most Americans do not get enough, and supplements may be needed to fill in the gaps. Several herbs also support the respiratory system. Yerba santa and osha have expectorant and decongestant properties, and mullein has been used for lung health because of demulcent and astringent properties that make it useful in soothing lung tissue.

Magnesium acts as a bronchodilator, preventing bronchial passages from going into spasm. Studies have shown that if daily magnesium intake is elevated, lung function is improved.

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The Healthy Edge

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12/21/16 9:49 AM

pure beauty

By Sherrie Strausfogel

all smiles Natural strategies for dental hygiene and oral health

ow well you take care of your mouth can aﬀect the health of your entire body. Recent studies have shown that a leading cause of tooth decay and gum disease is an imbalance in the natural ecology present in the mouth. When the natural balance is upset, the pH of the saliva may become acidic, which leads to an overgrowth of bacteria in the mouth. When bacteria from the mouth leak into the bloodstream, it can cause numerous health issues. According to the American Academy of Periodontology, people with gum disease are almost twice as likely to suﬀer from coronary artery disease. Another study, published in the Journal of Periodontology, uncovered a suspected link between periodontal disease and pulmonary diseases such as pneumonia and acute bronchitis. Modern oral hygiene practices may be partially to blame. Detergent-based toothpastes containing abrasives, mouthwashes containing alcohol, and other dental care products containing antimicrobial ingredients, such as triclosan and chlorhexidine, upset the homeostasis of the mouth and may actually cause gum disease and infection. Daily use of natural oral care products is the best way to prevent tooth decay and gum disease. In addition, avoid aggressive brushing that will damage gums and enamel, and use a soft toothbrush. Floss at least once each day to remove plaque and food particles that cause bacteria. Rinse with an alcohol-free mouthwash—alcohol dries the mouth and makes it more prone to decay. A quick rinse washes away the particles you loosened and freshens your breath.

Protect your teeth with Coral White Mint Toothpaste. Ionic calcium from above-sea coral helps shift the mouth’s pH to alkaline, which neutralizes bacterial acids that cause decay. This fresh tasting toothpaste also gently whitens teeth and freshens breath.

Brighten teeth naturally with Eco-Dent ExtraBrite Toothpowder. This whitening formula is based on baking soda and natural peroxide, helping to whiten teeth without fluoride. And the refreshing dazzling mint flavor leaves your breath fresh.

Blast bad breath with Desert Essence Cinnamint Neem Mouthwash. Neem and essential oils provide complete care for teeth and gums, helping to reduce buildup of acids. This sugarfree, alcohol-free rinse leaves breath amazingly fresh!

Soothe dry mouth and freshen breath with Spry Moisturizing Mouth Spray. The key ingredient xylitol prevents certain bacteria from sticking to the tissues of the mouth and upper-respiratory tract. Aloe vera and natural spearmint flavor cool and hydrate your mouth and throat.

WHAT IS OIL PULLING? “Lightly ‘chewing on’ and swishing oil in the mouth for 5–20 minutes helps soothe and moisturize the mouth and gums. It helps remove certain harmful bacteria, and research indicates that oil pulling can reduce plaque and improve gingival health. It also helps strengthen teeth and may help prevent tooth decay,” says Colin Davis, president of Dr. Tung’s Innovative Oral Care. “More than 600 bacterial species have been identified in the mouth, but many of these are good bacteria,” Davis continues. “Oil pulling is different from rinsing the mouth with a chemical mouthwash, which indiscriminately kills bacteria. Rather than create an imbalance in the oral microbiome, oil pulling is balancing and energizing to the mouth. Although coconut oil is popular for oil pulling, traditional Ayurveda uses sesame oil, due to its subtle, penetrating, and antibacterial effects.”

Get the full benefits of oil pulling in less time with Dr. Tung’s Oil Pulling Concentrate. This ancient Ayurvedic formula is made with 24 herbs and botanicals in an organic sesame oil base. Daily use can strengthen teeth and gums, and help with mouth dryness.

February 2017

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1/3/17 2:45 PM

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Innate Versus Adaptive Immunity You have two basic types of immunity: innate and adaptive. Your innate immunity launches an immediate, general attack against a threat. Your adaptive immunity takes longer to kick in, but produces a \IZOM\ML [XMKQÅ K ZM[XWV[M \W I \PZMI\ Very few natural compounds have the ability to augment both innate and adaptive immunity. AHCC (short for Active Hexose Correlated Compound) is one exception.*

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BN_Jan17_batch print.indd 6

11/18/16 10:11 AM

clean eating

healthy vices Do you think chocolate, alcohol, and other so-called “vices” are bad for you? Think again— and learn why embracing what you love most when it comes to health can make you a happier person doing, it’s probably working. On the other hand, most things that really are bad for you will leave you feeling worse overall. Frankly, this is a message that I ﬁnd far more reliable than what the media or medical establishment says.

1. Chocolate In addition to being a natural antidepressant, dark chocolate is chock full of healthy antioxidants. Chocolate has been shown to help chronic fatigue syndrome, high blood pressure, cough, and a host of other problems. On the other hand it’s high in calories and sugar. So go for quality instead of quantity. When I tell people to avoid sugar, I like to add the three magic words, “Except for Chocolate!” Or look for sugar-free dark chocolate, which has all the beneﬁts without the guilt!

2. Eggs

ver get the feeling that some conventional doctors and members of the media are trying to scare you to death—about everything? If so, you’re not alone. I often tell doctors who I teach, “If people could live to be 120 years old by cutting out everything they enjoy, what would be the point?”

Unfortunately, too many people buy into the misconception that if something is enjoyable, it must bad for you (and vice versa). But your body knows better than any physician what’s good for you, and it tells you so by how you feel over time. The simple truth? Life is supposed to be fun. So if you feel great doing what you’re

Eggs are a wonderfully healthy food that have suffered from bad press— specifically the erroneous belief that eating cholesterol raises cholesterol levels and increases the risk of heart disease. This is simply not the case. Your cholesterol levels are set more by dietary fats, weight, thyroid health, and genetics. In fact, studies have shown that eating six eggs per day for six weeks has no effect on cholesterol whatsoever, something first pointed out to me 30 years ago by the wonderful nutritionist Dana Laake (danalaake.com). What’s more, of all the foods we eat, the egg is one of the closest to being a “complete protein,” meaning that the amounts of its component amino acids most closely mimic what humans are made of—and what we need in our diets.

February 2017

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1/3/17 2:46 PM

By Jacob Teitelbaum, MD

3. Alcohol Repeated research has shown that people who drink no alcohol do not live as long as people who have a few drinks per day. The problem, of course, is when alcohol intake becomes excessive. When it goes over an average of 2–3 drinks per day, people who don’t drink alcohol at all do better.

4. Sunshine Sunshine is critical for production of vitamin D. Numerous studies have shown that vitamin D deﬁciency is associated with a marked increase in diabetes, cancer, high blood pressure, osteoporosis, falling, immune diseases, and other health problems. And vitamin D deﬁciency is becoming epidemic because of the misguided advice to avoid sunshine. The proper advice? Avoid sunburn!

5. Sex For those who would argue against this “vice,” I would make the simple argument that without it, humans would

cease to exist. Sex with someone you love, in a committed relationship, can be wonderfully healthy. One study suggested that it leaves people looking younger (likely because sex causes release of growth hormone, often called the “fountain of youth hormone”). Other research has shown that people with heart disease are no more likely to have a heart attack during sex. The exception? When they were having sex while cheating on their spouses!

6. Salt As we’ve noted for many years, the current fad of salt restriction is ill-advised. And modern research is bearing this out. In one recent study, people who restricted their salt intake to match the American Heart Association’s recommended guidelines (1.5 grams of sodium per day) were twice as likely to die during the study period as those who didn’t. The takeaway from this research is pretty clear: Unless you have good reason to do so, salt restriction is a bad

idea. This is especially true for people who suﬀer from ﬁbromyalgia, adrenal fatigue, and/or autonomic dysfunction, where salt restriction will cause you to crash and burn. So my recommendation? Look for a good quality sea salt, such as Celtic sea salt, and let your taste buds be your guide.

THE BOTTOM LINE Hopefully, in time, we will get past the medical misconception that “if it feels good, it’s bad for you.” In the meanwhile, learn to check in with your body, and your feelings, to see what they’re telling you. And enjoy good things that feel good. That way, if you do live to be 120 years old, you will actually be glad that you did! As Mark Twain famously said, “moderation in all things— including moderation.” So I think I’ll go have a Margarita right now.

Puﬀed Rice & Chocolate with Mousse and Fresh Berries SERVES ABOUT 10

Get your chocolate fix with this gluten-free treat. Recipe excerpted from Chocolate: 90 Sinful and Sumptuous Indulgences by Elisabeth Johansson.

MOUSSE 4 oz. dark chocolate (65–70 percent) 3 large eggs, separated GARNISH 9 oz. berries such as raspberries, blackberries, and blueberries Shaved dark chocolate 1. Chop chocolate for bark, and melt it in microwave or over a water bath. 2. Remove chocolate from heat, and fold in puffed rice. Spread mixture as thin as

possible on a piece of parchment paper; let harden; and break into pieces. 3. Coarsely chop chocolate for mousse and melt on low power in microwave, stirring occasionally. 4. Lightly whisk egg yolks. In another bowl, whisk egg whites until soft peaks form. 5. Stir egg yolks into chocolate and then quickly fold into egg whites. 6. Fill disposable piping bag with mousse, and pipe dollops onto bark pieces. Garnish with berries and shaved chocolate. PER SERVING: 190 cal; 4g pro; 10g total fat (5g sat fat); 20g carb; 55mg chol; 25mg sod; 2g fiber; 11g sugars

The Healthy Edge

HE_Feb17_CleanEating_JS.indd 31

PHOTO: (BOTTOM LEFT) PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK

BARK About 4 oz. dark chocolate (65 percent) 1¾ oz puffed rice cereal

1/3/17 2:46 PM

natural gourmet

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

healthy romance Celebrate a guilt-free Valentine’s Day with this succulent dinner for two

callops were one of the first dishes I learned to cook, because they’re so easy to make. I remember in my bachelor days preparing scallops for a Valentine’s dinner, hoping to impress my date with my culinary skills. Unfortunately, I hadn’t yet learned not to overcook them, and rubbery scallops aren’t that impressive—a lesson I learned the hard way. But when you cook them just right, and it’s really not difficult to do, scallops make a terrific (and light) romantic dinner for two.

Sherry & Shiitake Baked Scallops

In addition to being delicious, scallops are a low-calorie source of high-quality protein. In fact, scallops are more than 80 percent protein, providing a rich 15 grams per 3-oz. serving, plus trace amounts of at least 18 vitamins and minerals. Chef Jeannette’s version marinates the scallops in sherry to compensate for a reduced butter content. (Not that there’s anything wrong with grass-fed butter— we just wanted to keep the calorie count down so you have room for some tradi-

tional Valentine’s Day chocolate.) She also upgraded the bread crumbs to a whole-grain variety for a bit more ﬁber. Parmesan cheese goes perfectly with this dish. It’s lower in calories than you might think (22 calories per Tbs.), and packs a fair amount of calcium (55 mg per Tbs.). The mushrooms are high in ﬁber, as well as minerals such as potassium. In short, everything you love about baked scallops can be found in this dish for a slightly lower caloric cost. —Dr. Jonny

SERVES 2

This dish has a restaurant flare, but it’s easy to prepare at home. 10–12 oz. sea scallops, tough ligaments removed

1 Tbs. olive oil

Salt and ground pepper, to taste

4 oz. shiitake mushrooms, thickly sliced

⅓ cup whole-grain bread crumbs

⅓ cup dry sherry

3 shallots, chopped

3 Tbs. freshly grated Parmesan cheese

3 Tbs. butter, divided

1 large clove garlic, minced

¼ large lemon PHOTOS: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK

1. Combine scallops and sherry in glass storage container, and marinate 2 hours or overnight in refrigerator. Drain well and pat dry, reserving ¼ cup marinade. 2. Preheat the oven to 400°F. Add 2 Tbs. butter to small casserole dish (about 3 cups, or use an 8-inch pie plate), and place in oven until butter is melted. Remove from oven, swirl to coat bottom of dish, and set aside. 3. In large sauté pan or skillet, melt remaining butter with olive oil over medium heat. Add mushrooms in single layer, and cook about 3 minutes without stirring. Turn mushrooms once, and cook 2 minutes more, until just starting to brown. 4. Add shallots, and cook 1 minute, or until mushrooms are lightly browned. Add garlic, season with salt and pepper, and cook 30 seconds, or until fragrant. 5. Add reserved marinade, and cook 2 minutes, until mushrooms and shallots are fairly tender and most of the liquid is cooked off. Add scallops to pan, and toss gently to combine. Cook 1–2 minutes, turning once. 6. Transfer mixture into prepared casserole dish, and sprinkle bread crumbs and cheese evenly over top. Bake for 8–10 minutes, until scallops are cooked through but still tender—centers should have a slight pink tinge. Squeeze lemon over all to serve. PER SERVING:

540 cal; 33g pro; 27g total fat (13g sat fat); 26g carb; 105mg chol; 780mg sod; 3g fiber; 10g sugars

NOTES FROM CHEF JEANNETTE: To complete your romantic meal, consider serving sides of sautéed asparagus and lemony rice. To prepare the rice, combine one generous cup of piping hot, cooked brown basmati rice with one scant Tbs. lemon juice, 1 scant tsp. butter, ½ tsp. lemon zest, and salt and pepper to taste. Mix well to combine, and serve immediately.

February 2017

HE_Feb17_NaturalGourmet_JS.indd 32

12/21/16 9:52 AM

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