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July 2017
EYE CANDY
the best natural ways to
SAVE YOUR SIGHT
AMAZING ALOE It’s not just for sunburn anymore
(but it’s great for that, too!)
HEALTHY DNA
Why cellular health may be the key to cancer prevention
plus!
Gourmet Grillers
Celebrate the 4th in style with light-and-tasty bison burgers
10 HIDDEN CAUSES OF
CHRONIC PAIN P. 22
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5/23/17 10:29 AM
Aurora Nutrascience
Procera
Aurora Nutrascience introduces a new liposomal encapsulated joint and hip supplement formulated to support healthy joints. It supports joint ČľH[LELOLW\ DQG IXQFWLRQ OXEULFDWLRQ DQG range of motion.* The combination RI %LRYD)OH[ HJJVKHOO PHPEUDQH FXUFXPLQ DQG ERVZHOOLD SOXV WKH OLSRVRPDO WHFKQRORJ\ UHVXOWV LQ D formula with maximum bioavailability DQG HÎ?HFWLYHQHVV
3URFHUD 6OHHS LV D VDIH DOO QDWXUDO sleep aid that helps foster higher quality sleep. It provides nightly nourishment to support a full sleep cycle while replenishing important neurotransmitters for optimal cognitive function. The precise formulation is designed so you will wake up refreshed and renewed without drowsiness. Non-habit forming.
exoFlex
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AFI Summit Nutritions
Pure Vegetarian Omega 3s
This premium heart support formula is made of omega-3s extracted from algae oil in the recommended clinical strength. CoQ10 is added to support the heart muscle. All ingredient bio-availability is enhanced by adding 5 mg of piperine from black pepper extract. Plant-based softgels round out this vegetarian friendly formula.
Freeman Formula
Life Style Complete Meal Freeman Formula’s portable Complete 0HDO RÎ?HUV TXDOLW\ FRQYHQLHQFH DQG increased performance nutrition. It delivers 25 grams of premium protein with the highest bioavailable ion exchange whey protein LVRODWH DQG OHVV WKDQ JUDP RI VXJDU -XVW DGG ZDWHU DQG shake. Gluten and soy free. Choose from Chocolate Orange Creamsicle Peach Mango or &DUDPHO &DÎ?H.
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Curcumin C3 ComplexÂŽ AFI brings together the clinically studied Curcuminoid brand -- Curcumin C3 Complex -- and the natural bioavailability-enhancer BioPerine. Studies done on Curcumin C3 Complex support its use in management of LQČľDPPDWLRQ DV DQ DQWLR[LGDQW DQG IRU comprehensive immune support. *
Jica Chips
Jica Chips 7KHVH WDVW\ FULVS\ EDNHG URRW YHJJLH chips are made with real jicama VOLFHV -LFDPDȇV ȾDYRU DQG WH[WXUH lies between an apple and a potato. These chips are high in prebiotic ȴEHU DQG ORZ LQ IDW 3DOHR IULHQGO\ Gluten free. Choose from Sea Salt Chili Lime or Smoked BBQ.
Bricker Labs
Immune Matters ΖI \RX IHHO JRRG DQG ZDQW WR VWD\ ZHOO Immune Matters is for you! Immune Matters with ResistAid provides triple action immune support all year long. 5HVLVW$LG IURP ODUFK WUHHV SURYLGHV LQGLUHFW DQG GLUHFW LPPXQH VXSSRUW DV ZHOO DV DQWLR[LGDQW VXSSRUW VR \RX FDQ increase your number of healthy days!*
5/25/17 10:41 AM
Mary Ann O’Dell MS,RD
Desert Essence
Organic Essential Oils Blends These essential oil blends are crafted ZLWK FHUWLČ´HG RUJDQLF RLOV VRXUFHG IURP around the world. They are designed to promote balance, harmony and unity with essential oils that evoke a physical or HPRWLRQDO EHQHČ´W DQG SXUSRVH Dream Weaver supports calm and sleep with lavender, bergamot and petitigrain; Mood Lifter helps ease fatigue and lift the spirits with rosemary, nutmeg and lemongrass; Sharp Thought helps promote mental clarity with peppermint, rosemary and citrus oils.
Lily of the Desert
Aloe Based Body Lotion Lily of the Desert introduces new lotions with the hydrating and soothing power of aloe vera. Each lotion contains key skin care ingredients like shea butter to add moisture, olive fruit oil to soothe dry skin, algae to help your skin retain its own moisture, chamomile and calendula to keep skin clean and calm. Available in Vanilla Citrus or Unscented.
LOP
LOP Lotion LOP Lotion is the new generation of lice treatment. This hair conditioning lotion contains no pesticides, EXW LV D VDIH HÎ?HFWLYH WUHDWPHQW IRU HOLPLQDWLQJ OLFH and nits. The blend of oil and homeopathic Natrum muriaticum is easily applied to dry hair and is not PHVV\ ΖW KDV QR DEUDVLYH HÎ?HFWV DQG OHDYHV KDLU shiny and manageable.
Nubian Heritage
Mango Butter Hand & Body Scrub This fragrant, ultra-moisturizing sugar scrub LV UHMXYHQDWLQJ DQG Č´UPLQJ 0DGH ZLWK tropical mango butter, organic shea butter, and nutrient-rich cocoa butter, it hydrates and exfoliates to reveal healthier looking, smoother skin. Perfect for all skin types.
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Turmeric
Turmeric is a plant in the ginger family native to tropical South Asia. The active ingredient in turmeric is curcumin which gives the plant its yellow color and its hot, peppery taste common to curry. This popular spice is widely used in South Asia and the Middle East in food preparation, but the focus recently has been on the medicinal health EHQHČ´WV RI WXUPHULF Turmeric is probably best known for its DQWL LQČľDPPDWRU\ DFWLRQ ZKLFK JLYHV EHQHČ´W across a broad range of people, including athletes as well as people with arthritis or heart disease. Curcumin as a natural COX-2 inhibitor, meaning it inhibits the COX-2 HQ]\PH WKDW FDXVHV LQČľDPPDWLRQ WKHUHIRUH helping with joint conditions and pain. One study found that arthritis patients who took curcumin for 8 months had reduced pain DQG VWLÎ?QHVV DQG LPSURYHG SK\VLFDO IXQFWLRQ compared to those who took a placebo. Research also suggests that curcumin from WXUPHULF PD\ EH HÎ?HFWLYH DJDLQVW WKH DFWLYLW\ DQG LQČľDPPDWRU\ EXUGHQ RI FROLWLV Turmeric is known also for its antioxidant activity. Studies have shown curcumin may stop the replication of certain cancer cells, therefore slowing the spread of cancer. Research continues on curcumin, with VWXGLHV DOVR VKRZLQJ EHQHČ´WV IRU OLYHU DQG brain health, and for anxiety and depression.
Paragon Plus™ Opti-Extract™ Turmeric • Powerful herbal antioxidant.* • Supports healthy liver function & balances LQȾDPPDWLRQ • Potent herbal extract, standardized for 95% curcuminoids.
5/25/17 10:47 AM
July 2017
Cool off with delicious vegan ice cream
p. 32
features 18 Healthy DNA When it comes to cancer prevention, the key may lie deep within our cells. Here’s a look at the latest research on the link between DNA and cancer, and what you can do to keep your cells in tip-top shape.
22 Heal the Hurt Nearly half of American adults experience some form of chronic/recurring pain, and conventional treatments rarely do more than mask symptoms. To really heal the hurt, it’s important to understand these 10 hidden causes of pain—and the natural ways to treat them.
departments NEWS FLASH
6
ADRENAL BOOST
Hot Off the Press. The latest word on natural health.
SUPPLEMENT ADVISOR
8
Super Honey. How Manuka, a unique type of honey from New Zealand, can help improve health, enhance beauty, and even stave off antibiotic-resistant bacteria.
HERBAL ADVISOR
HEALING EDGE
EXPERT’S CORNER
14
Potent Plants. Quick and easy ways to get more fresh vegetables into your diet.
27
A holistic plan to fight fatigue and help put the pep back in your step.
PURE BEAUTY
28
Beauty Boosts. Healthy skin, hair, and nails are the beauty trifecta, and these supplements are your best bet at hitting the jackpot.
12
Save Your Sight. Vision problems don’t have to be a natural part of aging. Protect your eyes with these five key nutrients.
2
UNLOCK YOUR ENERGY
10
Why Aloe Juice? We all know that topical aloe gel is great for soothing sunburn, but that’s just the tip of the iceberg when it comes to this potent botanical.
16
The right combination of nutrients and herbs can promote adrenal health and support the body’s natural stress response.
NATURAL GOURMET
30
Lean, Mean Grillers. Lighten up your 4th of July celebration this year with our delicious bison burgers.
CLEAN EATING
32
We All Scream. Beat the summer heat with these healthy, homemade (and vegan!) frozen treats.
July 2017
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When it comes to mental health, it’s not all in your head NEW
is a NEW line of supplements designed to support the critical relationship between the HEART, the BRAIN, and the GUT. Together these three “brains” influence mental, emotional, and physical health. The Three Brains™ line of supplements is designed to help maintain optimal brain health by supporting that critical relationship.
DISCOVER MORE ABOUT YOUR “THREE BRAINS” “Nutrients from whole foods, exercise, and supplements are effective, non-invasive ways to support the ‘three brains’ interaction and optimize mental health and cognition.” – Karen Jensen, ND 3brainshealth.com
•
Available EXCLUSIVELY at Natural Health Stores
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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editor’s letter Genetic Breakthroughs My wife loves Forensic Files, a show that takes viewers through the science used to solve real-life crimes. Quite often, the show will focus on “cold cases” that have gone unsolved for years until modern science gives investigators new insight into old evidence. Not surprisingly, a lot of this science revolves around human DNA. Our understanding of DNA and the genetic material that makes us who we are has expanded exponentially in the past couple decades. And this knowledge has implications not only in the world of criminal investigations, but also in the realm of human health. Just last December, Newsweek ran a story about British scientists using genetically modified white blood cells to treat children with a particularly devastating form of Leukemia. Such procedures are highly controversial, of course, and the debate over the ethics and wisdom of modifying human genes is only just beginning. But one completely uncontroversial aspect of our new genetic knowledge is the revelation that we can influence the health of our genes through diet and supplementation. Put simply, the right nutrients can keep your DNA healthy, which in turn can reduce your risk of developing a host of diseases, particularly cancer. For the latest on this new frontier in the world of natural health, see “Healthy DNA” (p. 18). Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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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 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 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 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248
Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Chief Innovation Officer Jonathan Dorn Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III THE HEALTHY EDGE. Vol. 7, No. 6. 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.
July 2017
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newsflash WALKING for BRAIN HEALTH It’s no secret that walking is good for the heart, muscles, and bones, but it’s also good for the brain. A study at New Mexico Highlands University in Las Vegas has found that the impact of the feet while walking sends pressure waves through arteries, and these increase the supply of blood to the brain. Researchers used noninvasive ultrasound to measure blood flow in young, healthy adults. An earlier study found that running affects blood flow to the brain even more, but walking at a brisk pace also has a beneficial effect. Cycling, while also helpful, has a less dramatic effect.
Broccoli
enhances gut bacteria
A cruciferous vegetable linked with lower risk of prostate, breast, colorectal, stomach, and lung cancer, broccoli has also been found to change gut bacteria in a beneficial way, according to research funded by the National Cancer Institute and the USDA. The study, led by the University of Illinois at Urbana-Champaign, discovered that eating about 1.25 cups of cooked broccoli daily for 17 days changed the balance of gut bacteria in a way that favors a leaner body and better mental function.
3
REASONS to EAT STRAWBERRIES They’re tasty, refreshing, and versatile as a healthy snack, dessert, or side dish. They also add flavor and texture to cereals, smoothies, and salads (pairing especially well with balsamic dressing). As if that weren’t enough, one cup of strawberries delivers:
* 3 grams of fiber, which most diets lack * 230 mg of potassium, essential for *
controlling blood pressure and overall health 90 mg of vitamin C
BUT BEWARE: The latest analysis of pesticide tests by the Environmental Working Group found that conventionally grown strawberries have the highest pesticide load of any fruit or vegetable, so it pays to choose organic varieties.
Curcumin enhances athletes’ training At the Exercise and Sport Performance Lab of Texas Christian University in Fort Worth, researchers found that a curcumin supplement, taken daily for 8 weeks, reduced muscle damage and pain after downhill running, an exercise that damages muscles. The study compared different doses of CurcuWin, a patented form of curcumin found in various supplement brands, and a placebo in a group of 59 young athletes in training. A daily dose of 250 mg of CurcuWin was effective. Reporting on the study in The FASEB Journal, the researchers wrote: “The antioxidant curcumin is able to counteract the two leading causes of muscle damage, oxidative stress and inflammation, as it interacts with multiple inflammatory pathways.”
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July 2017
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Allergies?
“I couldn’t be happier”
“I changed to this from a popular saline-only rinse and
I couldn't be happier. It works so much better with the
xylitol which adds to the cleansing and healing qualities of saline.” - SATISFIED XLEAR CUSTOMER
Xlear Sinus Rinse Easy-to-use ergonomic bottle
S A V ES A V E
ANY ONE (1) XLEAR® SINUS RINSE OR XLEAR® 1.5 NASAL SPRAY
MANUFACTURER’S COUPON EXPIRES 8/31/2017
CUSTOMER: REDEEM ONLY BY PURCHASING THE BRAND AND SIZE INDICATED. MAY NOT BE REPRODUCED. VOID IF TRANSFERRED TO ANY PERSON, FIRM, OR GROUP PRIOR TO STORE REDEMPTION. LIMIT ONE COUPON PER PURCHASE. RETAILER: XLEAR INC., WILL REIMBURSE YOU THE FACE VALUE OF THIS COUPON PLUS 8 CENTS HANDLING IN ACCORDANCE WITH OUR REDEMPTION POLICY (COPY AVAILABLE UPON REQUEST). CUSTOMER MUST PAY ANY SALES TAX. SEND COUPON TO: XLEAR, MANDLIK & RHODES, PO BOX 490 DEPT. #1112, TECATE, CA 91980 CASH VALUE: 1/100 CENT. XLEAR.COM
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0700596-009335
Pre-measured packets with xylitol
4/26/17 12:31 PM
supplement advisor
By Vera Tweed
super honey How Manuka, a unique type of honey from New Zealand, can help improve health, enhance beauty, and even stave off antibiotic-resistant bacteria
F
or thousands of years, honey has been recognized as a healing substance, but a newer type of honey, Manuka from New Zealand, is currently stealing the show. Its unique qualities not only enhance health and beauty, but could also solve problems with antibiotic-resistant bacteria. Pronounced “ma-NOO-ka,” this honey didn’t exist until settlers brought honeybees to New Zealand in 1839, and those bees started collecting nectar from Manuka shrubs and trees, which are indigenous to that country and parts of Australia. But it wasn’t until 1981 that the special properties of Manuka honey began to be identified.
What Makes It Special? In addition to containing a variety of vitamins, minerals, and antioxidants, all honey in its unprocessed state is antibacterial. But Manuka has additional, potent bacteria-fighting qualities. When used topically in dressings for burns and other wounds, its special antibacterial action resolves even severe, stubborn infections that defy today’s powerful antibiotics. The usual antibacterial qualities in honey come from its naturally occurring, antiseptic hydrogen peroxide content. Heat; light; and an enzyme in human saliva, blood, and tissues can degrade the action of this peroxide. While Manuka honey also has this property, it contains another, more powerful antibacterial substance called methylglyoxal, or MGO. This antibacterial, it turns out, is not affected by heat, light, or any substance in the human body, and that’s what gives Manuka its special power. So far, researchers have identified more than 80 species of bacteria that 8
can be inhibited by Manuka honey, including MRSA, which is especially resistant to antibiotics. “No instances of honey-resistant bacteria have been reported to date, or seem likely,” says Sarah Maddocks, PhD, of Cardiff Metropolitan University in the United Kingdom. Manuka can also reverse antibiotic resistance, enhance the effectiveness of antibiotic treatment, and be used as an alternative to antibiotics in wound treatment.
More Benefits The researchers who originally discovered the unique mechanism of Manuka honey, at the University of Waikato in Hamilton, New Zealand, also discovered these benefits: • Manuka honey enhances immunity by stimulating white blood cells. • It acts as an antioxidant and prevents damaging free radicals from forming. • In tests of different honeys, the antiinflammatory action of Manuka was, on average, four times as potent as others. • As a sweetener, Manuka is healthier than sugar for arteries, immunity, weight, and staying mentally sharp. • It kills bad gut bacteria, but not beneficial ones, and can also soothe digestive upsets. • It fights harmful bacteria in the mouth, which cause gum disease. • It fights some viruses that cause respiratory infections. Other research has found that honey can help relieve allergies, improve sleep, enhance mental function, and contribute to better blood-sugar control.
How to Benefit
sores and wounds, including cuts, scrapes, and blisters. Raw Manuka honey is available in jars and single-serve packs, and as an ingredient in lozenges, cough syrups, lotions, creams, balms, and soaps. To ward off an infection, take a teaspoon of honey once or more daily. For treatment, use a Manuka honey with a higher antimicrobial rating, and take it several times per day. To treat wounds, medical professionals recommend using an irradiated form of honey, but honey out of the jar is routinely used topically to treat wounds and speed up healing. It may not be suitable for anyone allergic to bee products.
Wedderspoon Organic Manuka Honey Drops
ManukaGuard Premium Gold Throat Manuka Honey 8+
Pacific Resources International Manuka Honey 5+
Use it for sore throats, colds, coughs, sinus infections, and topical treatment of cold
July 2017
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5/22/17 9:57 AM
Now, Solgar unlocks the power of curcumin like never before.
9
©2017 Solgar, Inc.
More active. 185 times better bioavailability. Faster absorbed.
*
That’s the difference with Solgar ® Full Spectrum Curcumin. For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. 9 Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours. 9 Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. 9*
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 9
Compared to native curcumin extract.
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4/26/17 12:29 PM
herbal advisor
By Emily A. Kane, ND, Lac
why aloe juice? Just as you would use aloe gel to soothe and heal your skin, you can use aloe juice to heal your body, including digestive issues like acid reflux
A
loe vera, a succulent cactus-like plant, is famous for its remarkable ability to cool a burn, but its soothing powers can also douse the internal flames that cause heartburn. In fact, aloe juice may be the best treatment for heartburn. But first, here’s why this herb deserves a top spot on your supplement list.
Aloe’s Secret Ingredients The healing aspects of aloe come from the herb’s ingredients, including enzymes, amino acids, minerals, and a sugar called glucomannan, the latter of which is available at health food stores in capsules and liquids. A long-chain sugar molecule composed of glucose and mannose, glucomannan is thought to have anti-inflammatory and antiviral actions in humans. Researchers suspect the compound interferes with virus replication and/or alters a process involved in the development of infection. Researchers at Tokyo Women’s Medical College have shown that certain proteins in aloe gel may stimulate the production of killer cells, which are naturally occurring white blood cells that defend against bacteria and other immune system threats.
How to Use Aloe for Acid Reflux Acid reflux, also called heartburn and GERD (gastroesophageal reflux disease), has become common, even among young people. In many cases, GERD occurs when the one-way valve at the bottom of the esophagus (called the lower esophageal sphincter) becomes pinched open, allowing food and stomach acid to travel back up into the esophagus. The result is a burning pain, especially noticeable when PLANT POWER you bend over or lie down. Do you have an aloe plant collecting dust on your Chronic antacid use (including plant stand? Not sure how to benefit from its prescription acid-blocking drugs) can healing powers? compound the problem: Stomach acid is important for proper digestion and Keep aloe plants in or near the kitchen for fast immune function, but antacid use can burn relief. Break off a piece and apply the gel. suppress and/or interfere with this Running cold water over burns before applying normal process. aloe gel may help. Do not apply aloe to burns The solution for GERD is to heal your that require medical care. Aloe gel is useful for lower esophageal sphincter by using aloe treating bedsores and diabetic ulcers, and is and making a few lifestyle changes. Take effective for sunburns. ¼ cup of aloe vera juice (not gel) 10 IMPORTANT TIP: Do not consume aloe gel from minutes before each meal. Continue this the plant. It contains a bitter compound that can regimen for up to six weeks, depending cause diarrhea. These laxative properties are upon the severity of your problem. The removed from commercial gels. juice not only helps to soothe mucous membranes, but it also acts as a healing agent for the lower esophageal sphincter. 10
July 2017
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5/25/17 12:15 PM
Discover the Dr. Ohhira Difference!™ Why I Recommend This Whole-Food Probiotic Superior health requires humans to have the correct balance of vigorous, beneficial bacteria. The same holds true for plants and animals and is a common thread that connects us all. Unfortunately this balance is often disturbed due to modern living, stress, bad food choices and medication. This is where Dr. Ohhira’s Probiotics® come in. A ‘Whole Food’ supplement, it is nurtured through a three-year, natural temperature fermentation process that includes all-natural, seasonally harvested ingredients. It is the only gut health supplement that incorporates prebiotics, probiotics and postbiotics. I take Dr. Ohhira’s myself and recommend them to my family and friends. Experience homegrown health with Dr. Ohhira’s entire line of probiotic formulations including Propolis PLUS®, and the Kampuku Beauty Bar™.*
Naturally Yours,
Howard Garrett “The Dirt Doctor” National Talk Show Host President of the Texas Organic Research Center
Find these formulas at better health food stores nationwide. www.EssentialFormulas.com • (972) 255-3918 * 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.
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4/26/17 12:19 PM
healing edge
By Kim Erickson
save your sight It’s extremely important that your eyes receive a steady supply of protective nutrients—here are our top five for sharp vision
I
n scientific circles, it is well known that free radicals and inflammation play key roles in damaging vision. The eyes are constantly bombarded by ultraviolet rays and environmental pollution, which in turn trigger the production of free radicals and inflammation. Poor diet and smoking do the same thing. But the good news is that the right dietary supplements can help preserve your vision and prevent devastating eye conditions.
1. Take Lutein & Zeaxanthin Together These two nutrients occur together in nature and are particularly concentrated in the eye. Both are antioxidants, and therefore protect against free radicals and inflammation. Lutein and zeaxanthin also filter out potentially damaging light, much like a nutritional version of sunglasses. And they help to keep cell membranes stable, which helps the eye maintain a healthy structure. Studies have found that people who get higher levels of lutein and zeaxanthin, from either food or supplements, are less likely to develop age-related macular degeneration (AMD) or cataracts. Spinach and other green vegetables are good food sources, but because nutrient levels in today’s food are often depleted, supplements provide a more predictable amount.
2. Focus on DHA from Fish One of the key omega-3 fats found in fi sh oil, docosahexaenoic acid (DHA) is highly concentrated in the cells that make up the light receptors in our eyes. Not only is DHA critical for maintaining healthy cell membranes, it also acts as an antioxidant 12
that neutralizes harmful free radicals. But because our bodies can’t make DHA, we must get sufficient amounts from our diets; otherwise, the eye is more susceptible to damage and the conditions that lead to vision loss. The Age-Related Eye Disease Study (AREDS), which tracked 3,600 people who already had AMD, found that those who ate the most fi sh had the slowest progression of the disease.
3. Improve Blood Flow to Eyes with Ginkgo Studies have found that the herb ginkgo (Ginkgo biloba) is an effective antioxidant. It fights free radicals and improves circulation in the small blood vessels that deliver oxygen and nutrients to the eyes. This is valuable for anyone, but particularly for people with blood sugar issues or diabetes, since these diseases impair circulation. This can lead to poor vision. Two small human studies have found that ginkgo improves blood flow to the eyes in people with glaucoma.
5. Reduce Cataracts with Bilberry World War II pilots ate bilberry jam before night bombing raids to improve their vision. The berry contains specific antioxidants known as anthocyanidins that complement other antioxidants. Preliminary research has demonstrated that bilberry prevents both AMD and cataracts. One study found that bilberry helps stop the progression of cataracts in elderly people.
Solaray Lutein Eyes Chewable
4. Preserve Vision with Vitamin C Vitamin C is a well-known antioxidant that is beneficial for preventing and treating all major forms of eye disease. The AREDS study found it effective for AMD. A long-term study, published in the American Journal of Clinical Nutrition, also documented that it reduces cataracts if taken for 10 years or more. And other research, published in Alternative Medicine Review, found that both intravenous and oral vitamin C—in very high doses taken under medical supervision—reduced pressure in the eyes of people with glaucoma.
Nordic Naturals Omega Vision
Akin’s & Chamberlin’s Phyto Eye Plus
July 2017
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5/25/17 12:14 PM
Did you know…almost HALF the population does not get enough magnesium from food? Supplementing may be the best way to promote healthy magnesium levels and balance calcium intake. That’s where Natural Vitality’s Calm® comes in. This bestselling, highly absorbable, water-soluble magnesium helps support a sense of calm, helps support heart and bone health, and helps maintain healthy blood pressure. Natural Vitality’s Calm promotes healthy magnesium levels to support hundreds of physical processes. Of course talking about it is just talk. The only way to feel the difference is to try Natural Vitality’s Calm. Request a FREE SAMPLE so you can. Feel The Calm Experience.
For a FREE sample & coupon: visit NaturalVitality.com/BN617
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4/26/17 12:22 PM
expert’s corner
By Emily A. Kane, ND, LAc
potent plants Quick and easy ways to get more fresh vegetables into your diet
Q:
I’m pretty sure eating vegetables is key to a healthy diet, but besides grabbing some greens at a salad bar, it seems like a lot of work. Any ideas?
While there are easy ways to get more veggies into your diet, proper nutrition requires some commitment. The food industry in general stresses convenience over fresh and healthy, but recent trends in farm-to-table eateries and community gardening are evidence that a significant number of Americans are willing to go that extra mile for their health. And for very good reason.
A:
Colors of the Rainbow Basic macronutrients are relatively easy to get in wholesome formats—fi sh and eggs provide protein; avocado and nut butters provide fat; and sweet potatoes and brown rice provide carbs. However, healthy bodies need a vast array of minerals and vitamins, and that’s where veggies come in. Fresh vegetables are high in the key micronutrients that get processed out of foods that are packaged into boxes or plastic. Most vegetables are goldmines of fiber, minerals, and vitamins. But that’s just the tip of the iceberg. Vegetables are also packed with naturally occurring pigments: red is lycopene; orange and yellow bioflavonoids; green is chlorophyll; and blue the anthocyanidins. This rainbow display of pigments is important for plant health. Plants are constantly exposed to the elements, and their pigmentation protects them from damage from the sun’s powerful rays. When humans eat those plant colors, we gain some of their protective prowess against radiation and other agents of cellular damage. This is the single most 14
—Janet K., Toledo, Ohio
important reason to make the effort to eat more vegetables.
Plan Ahead Every weekend, I spend time organizing food for the week ahead, so I don’t get caught hungry without good choices on hand. It’s really great to spend a little time preparing carrot and celery sticks that can live for 4–5 days upright, lightly salted, in a glass in the fridge. They’re perfect for munching solo, or for dipping into hummus or nut butters. Also consider prepping a tray of sliced zucchini, red peppers, eggplant, yam, peeled garlic, or any other vegetable conducive to slow baking. Drizzle olive oil over this visual feast of colorful slices and cook for several hours at 200°F. When soft, transfer to glass containers— they will keep for several days, and make an easy way to take veggies to work for lunch, or to add veggies to your dinner menu. Baking whole yams or sweet potatoes at a higher temperature (325°F) is another good weekend idea. Though they’re best when hot, these delicious root veggies are tasty and filling any time.
Soups & Smoothies Another terrific way to prepare veggies (or use them up before they’re past their prime) is to make a soup or smoothie. If you don’t own a slow cooker, you should really consider getting one. They’re wonderful for cooking vegetables and spices together for a long time over low heat. This gentle heating opens the plants’ cell walls and allows their myriad healthy elements to meld together. And there’s
nothing better than coming home to the aroma of a stew or thick soup that has been slowly cooking all day. For smoothies, a good base is 2 parts water, 1 part yogurt, and then either lemon juice and salt for a savory shake, or cinnamon and honey for a sweet blend. The sweet blend can also feature fruit—bananas or blueberries or mango chunks—but try cooked yam and a little maple syrup for a change. A savory blend might feature spinach, arugula, kale, cabbage, sprouts, garlic, tomato, cilantro, radishes, and/or any leftover cooked veggies. And don’t forget the spices! A nice thick smoothie makes a good meal replacement for calorieconscious days, and can also serve as a wonderful snack or aperitif.
Top of the Morning And who says you can’t have veggies for breakfast? Try keeping a glass container of finely chopped onions, colored peppers, celery, and maybe grated carrot or jicama in your fridge to easily toss into an omelet or tortilla— or even on a soupy grain slurry. If I’m going to have grains for breakfast, I like to soak them overnight using a lot of water (4 parts water to 1 part grain). This makes them easier to cook—and digest— in the morning. This “soupy” porridge (known as congee in Ayurvedic medicine) tastes great with any number of toppings. Try something simple such as raisins and cinnamon, or go fancier with pecans, sprouts, and a spoonful of kimchi, pickled beets, or marinated artichoke hearts, plus a big pinch of arugula. Yum!
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Adrenal Boost: Support for Stress BY MARY ANN O’DELL, MS, RDN NOT A DAY GOES BY that stress does not affect our lives. Stress in all forms, along with overuse of stimulants such as caffeine, can overwork the adrenal glands, two small organs that we absolutely need in order to help our bodies deal with stress. Our adrenal glands react to stress by releasing cortisol, also known as the stress hormone, into the bloodstream. Cortisol is important because it helps regulate blood pressure, cardiovascular functions, and metabolism. However, too much cortisol, released when the body and adrenal glands are constantly under stress, has been linked to excessive weight gain. The adrenal glands are also responsible for producing adrenaline, estrogen, and testosterone, and for signaling the pancreas to regulate blood sugar levels. With the essential functions of these glands, it’s important to fight adrenal exhaustion and support the adrenals nutritionally. Certain nutrients and herbs are known to support adrenal function. B vitamins are important when the body is under stress, as they support nerve and adrenal function, and tend to be used up quickly when the body is under stress. Pantothenic acid in particular is essential for adrenal health, since it is required to make adrenal hormones. Vitamin C is naturally found in the adrenal glands, so a deficiency can weaken their function. Vitamin C supports the immune system, nourishes the adrenal glands and manufactures nerve-transmitting substances. Rhodiola, schizandra, and ashwagandha are adaptogenic herbs that support adrenal system health. They help the body adapt and better handle stress, and they improve energy levels. Along with stress reduction, these nutrients and herbs provide a system to replenish and support the health of the adrenal glands, helping you keep your health and energy level at an optimum level.
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Promoting cellular health may be the key to cancer prevention. Here’s how BY MICHAEL A. SMITH, MD
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cancer diagnosis is frightening, but it can also be very confusing. The volume of information is simply overwhelming. With that in mind, we’ve simplified the most critical component for cancer prevention and treatment—cellular health. Put simply, cancer is the uncontrolled growth of a group cells turned bad. It begins within the DNA, affecting genes that regulate when a cell can divide and duplicate itself. Cellular division is a complex process that involves hundreds of genes. The “regulators” of the process control and limit cell division. Without them, cellular growth proceeds unchecked. Unfortunately, these regulators are prone to damage from oxidative stress, toxins, and inflammation. When these genetic regulators become damaged, the cell becomes unhealthy, and cancer results. So prevention starts with the health of the cell itself. How do we keep healthy cells from turning bad? It all starts with my least favorite vegetable to eat—broccoli.
The Healthy Edge
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cont.
Cruciferous vegetables—such as broccoli, cauliflower, and kale—help preserve the integrity of DNA.
Cruciferous Vegetables Promote Healthy DNA Laboratory experiments offer evidence that cruciferous vegetables—such as broccoli, cauliflower, and kale—help preserve the integrity of DNA. As a vital cell component, DNA is highly vulnerable to damage as mentioned above, which can contribute to the initiation of cancer and determine the overall health of the cell. Extracts of broccoli, watercress, and rosemary, for example, provide bioactive compounds, including glucosinolates, isothiocyanates, carnosol, and carnosic acid, that have a multitude of favorable effects on DNA and healthy cell division. If, like me, you detest broccoli, cabbage is another good option. It provides a natural source of benzyl isothiocyanate, a compound known to maintain cellular health, likely through DNA protection mechanisms. But here’s the million-dollar question: How much cabbage, broccoli, and watercress do we have to eat to obtain the benefits of healthy DNA and healthy cells? A lot! We’re talking several servings every day. This is why supplements are so important. A high-quality cruciferous vegetable supplement can provide optimal levels of the bioactive compounds necessary to affect your DNA. For most of us, food alone just can’t do it.
Curcumin: The Workhorse of Cellular Health Curcumin’s benefits are so diverse that they affect virtually every system in the body. It’s no accident that the National Institutes of Health has funded studies investigating curcumin as a treatment for diseases ranging from cystic fibrosis to autoimmune diseases to various cancers. Even pharmaceutical companies are jumping on the bandwagon, working to derive patentable molecules based on curcumin, which they hope to market as anticancer treatments. Scientists usually go out of their way to avoid hyperbole when describing the subjects of their research, but curcumin’s amazing properties can tempt even the most staid researchers to throw caution to the wind.
“Curcumin… has emerged as one of the most powerful chemopreventive and anticancer agents,” wrote Indian researchers last year. “Its biological effects range from antioxidant and anti-inflammatory to inhibition of angiogenesis, and it is also shown to possess specific anti-tumor activity.” A thorough review of curcumin’s anti-cancer effects shows that this golden spice impacts several different cancers, including: ● ● ● ●
Breast and cervical cancer Gastric and colon cancer Liver and mouth cancer Prostate cancer
So how does curcumin support cellular health, and effectively prevent cancer? While the exact mechanism of action has not been determined, it has to do with curcumin’s antioxidant and anti-inflammatory properties.
Resembling a large pinecone, maitake mushrooms sprout in clusters at the base of oak and other trees. Long prized for its healing properties in Chinese and Japanese medicine, this fungus—which means “dancing mushroom” in Japanese—is native to northeastern Japan, as well as North America. Maitake’s rich flavor and delicate texture make it a favorite dish in Japanese cuisine. Culinary delights aside, maitake garners a lot of attention for its ability to strengthen immune function and reduce cancer risk. And deservedly so: the mushroom’s bioactive extract, Maitake D-Fraction, contains a unique type of beta-glucan that supports the body’s immune system in a variety of ways. Two studies show that Maitake D-Fraction activates numerous genes that promote apoptosis (cell death) in breast cancer cells. Other research supports the mushroom’s use for high cholesterol, hypertension, and high blood sugar. Maitake can be taken year-round to support immune and overall health in capsule or liquid form. Follow label directions for best results. —Nicole Brechka
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Curcumin promotes your body’s healthy response to inflammation by inhibiting key inflammatory factors such as NF-kappaB, a protein molecule that acts like an “on switch” in genes that govern the body’s pro-inflammatory responses. Curcumin has been shown to exert powerful inhibitory effects on NF-kappaB activation. Curcumin also inhibits the metabolism of the primary protein involved in inflammation, called arachidonic acid. A majority of the inflammatory response starts with this protein, and curcumin simply prevents it from starting the inflammatory cascade. And that’s just the beginning. Ultimately, curcumin is a powerful antioxidant. Free radicals are highly reactive compounds that attack healthy cells, causing considerable damage. They come from pollution, industrial chemicals, and even your own body. Free radicals are the reason we need antioxidants—and curcumin is one of the best. Because free-radical-mediated damage of cell membranes, DNA, and proteins is believed to be associated with a variety of diseases including cancer, atherosclerosis, and neurodegenerative diseases, curcum-
in is thought to play a vital role against these pathological conditions.
Turn Off Cellular Damage by Activating AMPK AMPK is an enzyme that serves as the body’s master regulating switch. It inhibits multiple damaging stressors by promoting cell defenses and preservation tactics—keeping them healthier. Increasing AMPK activation “turns off” many damaging effects of cellular aging, thus enabling cells to return to their youthful vitality. Studies show that increased AMPK activity supports reduced fat storage, new mitochondria production, and the promotion of healthy blood glucose and lipids—all of which are critical to keeping cells healthy and cancer free. So how can you “activate” AMPK? By supplementing with two plant extracts— Gynostemma pentaphyllum and rose hips. An extract of the plant Gynostemma pentaphyllum was traditionally used in Asian medicine to promote longevity, and scientists now know why—G. pentaphyllum promotes AMPK activation. The second natural compound found to increase AMPK activity is trans-
tiliroside, extracted from plants such as rose hips. Trans-tiliroside also boosts AMPK activity, but it triggers different downstream metabolic benefits than G. pentaphyllum. Combining these two plant extracts provides broad-spectrum AMPK activation. By doing so, your cells can better manage energy and metabolism, and enhance cellular “house cleaning” efforts.
What You Need to Know Keeping your cells healthy and functioning optimally requires a little work. For starters, drink plenty of water, limit your intake of sugar, and eat less. These three actions together help keep cells healthy. But there’s much more you can do. For starters, increase your intake of deep, colorful fruits and vegetables, including broccoli. Throw in some kale, cauliflower, and watercress. Mix it all up with seeds and nuts and some good unsaturated fats. For supplements, add cruciferous vegetable and curcumin extracts, along with AMPK activators, to your regimen, and you’ll amplify your cellular health. Which is the best way to keep good cells from turning bad.
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1 Life Extension AMPK Activator was developed after years of research. It works by supporting the youthenhancing enzyme AMPK.
2 Mushroom Wisdom Maitake D-Fraction Pro 4X helps enhance immune function. It’s made using a unique formulation for maximum absorption.
3
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Dr. Mercola Fermented Broccoli Sprouts is an excellent source of the active detoxifying compounds found in broccoli sprouts.
Terry Naturally Curamin Extra Strength contains a specialized form of curcumin, BCM-95, that is more easily recognized by the body.
Source Naturals Telomeron is a nutrient and antioxidant formulation designed for telomere DNA protection.
The Healthy Edge
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HEAL THE HURT
Do you have some type of chronic pain? Get to the root of it with these 10 hidden causes of pain â?ą BY VERA TWEED
N
early half of American adults have experienced some type of recurring pain in the past 12 months, according to a Gallup survey of more than 350,000 people. And the national costs, including health care and time o work, total between $560 and $635 billion annually. For chronic or recurring pain, treatment often masks symptoms with pain medications rather than seeking to identify and correct underlying causes, which require treatment from a health care professional in some cases, and lifestyle changes in others. These 10 causes are frequently ignored or hidden.
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1
Low Thyroid
“Achiness is one of the main symptoms of low thyroid,” says Nancy Evans, ND, of Holtorf Medical Group, an integrative medical practice in California, Georgia, and Pennsylvania (holtorfmed.com). Morning stiffness, sore soles of the feet, fatigue, weight gain, and depression are other common signs. Taking a multi with iodine and getting 200 mcg of selenium daily helps to maintain thyroid health for some people. Unfortunately, conventional doctors may misdiagnose thyroid hormone deficiency as “normal,” leaving many people without relief. For treatment information and to take an online thyroid test, visit the National Academy of Hypothyroidism at nahypothyroidism.org.
2
Low Sex Hormones
In women who are approaching or have gone through menopause, low estrogen, which triggers hot flashes and other uncomfortable symptoms, can eventually cause achiness. “It starts with a parched, dry feeling in the hips,” says Evans. To prevent or reverse it, she recommends taking 150 mg daily of Pueraria mirifica, available as an individual supplement and in formulas. As men get older, low testosterone can lead to unusual soreness after exercise, as well as less strength and stamina. Evans recommends taking 1,000 mg daily of Tribulus terrestris and 2,000 mg daily of l-arginine. If arginine triggers a herpes outbreak, take 2,000 mg of l-lysine, twice daily, and then 500–1,000 mg daily for maintenance. For both men and women, if supplements don’t help, Evans recommends getting hormone levels tested by an integrative or naturopathic health practitioner. To find one in your area, visit acam.org or naturopathic.org.
The Healthy Edge
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HEAL THE HURTcont.
3
Chronic Infections
A chronic infection, such as Epstein-Barr, can underlie chronic pain and needs to be diagnosed and treated by a knowledgeable health care professional. Lyme disease, the fastest-growing bug-borne infectious disease in the United States, is often overlooked and can mimic serious conditions, including Alzheimer’s and other neurological disorders. Although Lyme disease is transmitted by ticks, less than half of patients recall having been bitten or have the telltale red rash shaped like a bull’s-eye. Joint pain can eventually develop, usually in a few of the large joints. Most often one or both knees hurt, intermittently or constantly. Effective treatment— which conventional physicians may not be trained to deliver—requires an integrative approach, including targeted antibiotics and nutrients to support the immune system. To find a knowledgeable physician, visit ilads.org.
4
Sugar
“Sugar can be a huge cause of the inflammatory process and pain, including headaches,” says Evans, who recommends eliminating all sources, including sodas and other sweetened drinks, and processed carbohydrates such as refined breads, cakes, crackers, cookies, and pastas. Some people need to eliminate all grains. Eat healthy fats in fish, organic or grass-fed meat and poultry, and olive oil, as well as plenty of vegetables. In addition, supplement daily with fish oil, enough to get 2,000–3,000 mg of the combination of EPA and DHA (amounts are listed in the Supplement Facts panel). Consult with your doctor if you are taking any anticoagulant (anti-clotting) medications.
5
Body Fat
“Weighing too much is a purveyor of inflammation, and drops your threshold of pain, whether it’s from rheumatoid arthritis or an ingrown toenail,” says
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NATURAL PAIN RX “Prescription and over-the-counter drugs can make chronic pain worse, since many medications are designed to block the transmission of pain from the site to the brain, and over time, nerves send even stronger pain signals,” says Dave Foreman, RPh, ND, known as The Herbal Pharmacist (herbalpharmacist.com). Natural remedies don’t block nerve signals, but work chiefly by reducing inflammation that underlies and drives the sensation of pain. Although many medications are also anti-inflammatory, they typically raise the risk of stomach bleeding, while natural remedies do not have the same worrisome side effect. OVERALL PAIN RELIEF
As an overall natural pain reliever, Foreman recommends Perluxan, a patented extract of hops. “It works on five different levels of inflammation and is also a really good antioxidant,” he says. Studies have found that 1,000 mg of Perluxan reduces pain-causing chemicals in the human body about as much as 400 mg (typically two tablets) of ibuprofen, but is safer. Perluxan (also called “hops with 30% alpha acids” on supplement labels) is generally found in formulas, along with other anti-inflammatory herbs such as turmeric, ginger, white willow bark, and the enzymes bromelain, papain, and serrapeptase. These enzymes aid in digestion, but also have an anti-inflammatory effect in the whole body, and are especially helpful in reducing muscle pain. Take enzymes between meals for pain relief. “Each one of these approaches pain and inflammation in a very similar yet different way,” says Foreman. The net result is a synergy that is more effective than one single ingredient for relief from both temporary and chronic pain. JOINT REMEDIES
Studies have shown that several supplements target joint stiffness and pain when taken consistently. Expect relief in about two weeks or so. These include: Celadrin (1,000 mg daily): A fatty acid, it decreases inflammation, lubricates cell membranes, and helps restore fluids that cushion joints and bones. Glucosamine sulfate (1,500 mg daily): A natural building block of cartilage in joints, glucosamine slows breakdown of cartilage and stimulates its growth. Since it works in a somewhat different way than Celadrin, the two are synergistic. Glucosamine is often taken with chondroitin (400–1,200 mg daily), which also helps to lubricate joints. Other helpful supplements for joint health include hyaluronic acid, types 1 and 3 collagen, BioCell Collagen, curcumin, and MSM. TOPICAL RELIEF
Capsaicin creams, used topically, calm inflammation and pain and can be used on any painful part of the body where there is no open wound. Compared to oral supplements, topical remedies work more quickly, but the effects don’t last as long, so a combination of the two types may be most effective.
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Joe Colella, MD, author of The Appetite Solution and a specialist in bariatric surgery and nutrition. Internal belly fat generates the most inflammation, but any gain of 5–10 pounds is, he says, an alarm bell. Many patients who seek bariatric surgery may not need it. They simply don't realize that sugar drives weight gain. To lose weight, Colella recommends gradually eliminating sugars and refined carbohydrates, getting 30–40 percent of your calories from lean protein, eating protein before other foods at every meal, and getting regular exercise.
6
Lack of Sleep
“Some studies show that 80 percent of us don’t get enough sleep,” says Colella, “Yet lack of sleep increases stress hormones and leads to inflammation.” One study found that getting extra sleep reduced pain sensitivity as much as 60 mg of codeine. In addition to allowing enough time for sleep, Colella recommends skipping caffeine after noon and turning down the thermostat to keep your bedroom
One study found that getting extra sleep reduced pain sensitivity as much as 60 mg of codeine.
temperature no warmer than 69 degrees. “We get more restorative sleep in cooler environments,” he says.
7
Food Intolerances
A delayed reaction rather than an immediate, life-threatening one, intolerance of certain foods can damage the intestinal lining, allowing food particles to seep into the circulatory system and trigger inflammation and pain. “By identifying food intolerances, you can avoid these offending agents and allow your body time to repair itself, so that your defense mechanisms are up and running and the inflammatory cycle is put to a halt,” says Lauren Beardsley, ND, of Integrative Health in Scottsdale, Ariz. Offending foods can be identified by an elimination diet or by testing, best done with a naturopathic health professional.
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Nature's Answer Pueraria Mirifica addresses the hormonal link to pain in menopausal women and includes DIM.
Youtheory Collagen helps alleviate arthritis pain by lubricating and cushioning joints, tendons, and ligaments.
Rainbow Light TheraMend targets pain and stiffness with the help of Perluxan hops, curcumin, and other antiinflammatory nutrients.
Redd Remedies Muscle Ease offers three forms of magnesium, along with potassium, trace minerals, and Jamaica dogwood.
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Food Additives
“Food additives and preservatives have been linked to a variety of chronic pain conditions, ranging from fibromyalgia and joint pain to migraines,” says Beardsley. “These disguised substances can lead to the disruption of nerve communication, congestion of lymphatic drainage, and generalized inflammation—all of which can manifest as chronic pain.” Chief ones to avoid are artificial sweeteners and MSG, disguised under many names on food labels, including hydrolyzed protein, textured protein, and yeast extract. For a complete list of MSG sources, visit truthinlabeling.org/ hiddensources.html.
9
Calcium-Magnesium Imbalance
“Symptoms of magnesium deficiency and calcium excess include migraines, other headaches, muscle pain, arthritis, irritable bowel syndrome, neck pain, back pain, nerve pain, painful periods, post-exercise pain, surgery pain, knee pain, hip pain, foot pain, joint pain, and chest pain,” says Carolyn Dean, MD, ND, author of The Magnesium Miracle. Most likely, you get enough calcium from your diet, she says, and recommends getting 600 mg daily of magnesium. Baths with Epsom salt are a relaxing way to get a small amount of magnesium. To identify your personal needs, get a Magnesium RBC test at requestatest.com.
10
Inactivity
Studies show that lack of physical activity predisposes healthy people to develop chronic pain later in life. In contrast, getting some regular exercise—as little as one hour per week—reduces risk, and helps to counteract the pain-promoting effects of being overweight. The Healthy Edge
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Keys to Unlocking More Energy
BY MARY ANN O’DELL, MS, RDN
common, resulting in increased fatigue and even mental confusion, so consider adding B12 to your daily regimen.
IF YOU SEEM TO FEEL TIRED ALL THE TIME, you’re not alone. As a society we are overtired, overworked and overstressed, making us a worn-out group of people! Fatigue can be caused by anything from stress, pollution, and poor diet to hypoglycemia, anemia, and low adrenal or thyroid function. Here are some keys to fight fatigue and boost energy naturally: Exercise to Energize. Exercise is a key part of a life full of energy. It improves your heart function and circulation, and just helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. Beetroot juice taken before exercise has been shown to help the body respond better to physical activity by balancing oxygen use and increasing stamina. People who drink beet juice report they have more energy, which may be due to the natural nitrates that improve blood flow.
Energize Naturally. Yerba mate and guarana are herbs that increase energy quickly in the body. They work well with adaptogens, which have a balancing effect on the body, helping to boost adrenal function and endurance. Panax ginseng and eleuthero are two well-known and effective adaptogenic herbs. With these positive changes, you can help boost your body’s energy production, helping you to have more energy and endurance.
Stay Hydrated. Hydration is critical to maintain good energy levels. Be sure to drink enough clean fluids, such as purified water or coconut water, to stay hydrated. Nourish with Nutrients. In addition to a fruit- and vegetable-rich diet, add B vitamins, which are essential for energy production and adrenal support in the body. B complex vitamins, as well as vitamin C, are used up quickly when the body is under stress, and need to be replenished on a daily basis. B12 in particular plays an important role in energy production, and is often depleted by medications and poor digestion. B12 deficiency is becoming more
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The Healthy Edge
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pure beauty
By Sherrie Strausfogel
beauty boosts Healthy skin, hair, and nails are the beauty trifecta, and these supplements are your best bet at hitting the jackpot
I
f you want smoother skin, thicker hair, and stronger nails, you can boost your balanced diet with beauty-enhancing supplements, including proteins, essential fatty acids, vitamins, and minerals. Here are a few of the best. Collagen, the face-plumping protein, starts to diminish after age 30, which causes the skin to decrease in thickness by about seven percent every 10 years. Collagen also strengthens hair and nails, and is essential for strong, healthy bones and joints. Although collagen provides the framework, elastin gives skin its stretch, and keratin is the protein that makes up 97 percent of your hair and strengthens nails.
Other crucial nutrients for skin health are EPA and DHA, the omega3 essential fatty acids in fi sh oil, as well as GLA, the essential fatty acid in borage and evening primrose oils. Essential fatty acids reside in the membranes that surround skin cells, where they transport nutrients into the cell and waste out of the cell. They also regulate inflammation, retain moisture, promote cell turnover, distribute melanin, and prevent free radical damage that causes skin aging. Studies show that supplementing with EPA and DHA from fi sh oil inhibits the UV-related damage that causes premature aging and wrinkles. Research also
Get thicker hair, smoother skin, and stronger nails with Natural Factors BioSil Hair • Skin • Nails capsules. Specially formulated silicon and the B vitamin choline activate your skin’s collagen generators to reduce lines and wrinkles and grow thicker hair. They also stimulate the production of keratin for healthier, stronger hair and nails.
Boost skin moisture and elasticity with NeoCell Glow Matrix Advanced Skin Hydrator capsules. Rapidaction ceramides from wheat germ oil fortify the skin’s outermost layer, lock in moisture, and prevent collagen breakdown. Antioxidant vitamins, powdered coconut water, hyaluronic acid, borage oil, pine bark extract, astaxanthin, and lutein hydrate while combating free radicals for healthy, smooth skin.
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shows that GLA from borage or evening primrose oils reduces skin water loss and improves skin function. The mineral silicon is necessary for the formation of collagen and bone. Supplementing with orthosilicic acid, the dietary form of silicon, or the herb horsetail, which is rich in silica, can help smooth lines and wrinkles and also help strengthen brittle hair and nails. Biotin is believed to help hair grow healthier, thicker, and longer. It may also fortify brittle nails, preventing them from splitting and breaking. Your nutritional supplements should also include vitamins A, C, and E, which help healthy skin, hair, and nails grow from the inside out.
Give a healthy boost to your skin, mood, joints, and immune system with Akin’s & Chamberlin’s Omega Xtra-Plex soft gel capsules. This essential acid “multi” supplies a balanced blend of essential fatty acids, including EPA and DHA from fish oil, GLA from borage oil, plus omega-9 from flax oil.
Boost beauty from the inside with Futurebiotics Hair Skin & Nails. This popular beauty multivitamin formula provides 24 vitamins, minerals, and herbs, including higher potencies of biotin, calcium, and magnesium. It’s precisely formulated with nutrients for lustrous hair, glowing skin, and strong nails.
July 2017
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5/25/17 12:18 PM
75% fewer calories makes leaving sugar
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BN_Jun17_batch print.indd 6
4/26/17 12:31 PM
natural gourmet
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
lean, mean grillers Celebrate the 4th in healthy style with light-and-tasty bison burgers
E
ver try bison meat? Well, you should. Not only is it delicious, it’s also much better for you than conventional hamburger meat. Bison (sometimes also called buffalo) are rarely factory farmed. They require no artificial shelter, and they’re extremely hardy, diseaseresistant animals that thrive in most landscapes. All this means you’re much less likely to get a substantial helping of antibiotics, steroids, bovine growth hormone, and other toxins from bison meat. Knowing that I’m not a big fan of bread, Chef left the bun off this delicious burger and replaced it with lettuce leaves (an option that’s becoming more widely available, even at fast food restaurants such as In-N-Out Burger). But if you’re not particularly concerned about carbs, go on and add the bun. There are excellent gluten-free bun options available if you want to go that route. This dish captures the flavors of buffalo wings with the lean ground bison, adding just a touch of blue cheese (which Stuffed Buffalo Burgers goes fantastically with grass-fed meat), carrots, and celery, all SERVES 4 wrapped up in this crowd-pleasing burger that’s just perfect As with all grilling, you’re better off with low heat. Don’t fall into for summertime grilling. —Dr. Jonny the high flame trap—it causes carcinogens to form on the meat being grilled. And cover any protein you grill with a marinade. Studies have shown that spice-rich marinades are loaded with protective antioxidants and anti-inflammatories that will make your grilled meats better for you!
1. Preheat a grill or grill pan to just under medium-high heat. In large bowl, combine ground meat, salt, pepper, cayenne, if using, and hot sauce, and mix gently. Form 8 thin, even patties, and indent each one in center with your thumb. 2. Spoon equal amounts of blue cheese into center dent of 4 patties, and top with remaining patties. Pinch the edges together to seal tightly, forming 4 stuffed burgers. 3. Cook burgers on preheated grill, 3–5 minutes per side, or to desired doneness (or on a grill pan for 4–8 minutes per side). 4. Place each cooked burger into center of one lettuce leaf and top with one slice of avocado and equal amounts of carrots and celery. PER SERVING: 380 cal; 37g pro; 22g total fat (10g sat fat); 11g carb; 100mg chol; 1180mg sod; 4g fiber; 3g sugars
NOTES FROM CHEF JEANNETTE, THE CLEAN FOOD COACH This simple stuffing technique works for many other types of fillings as well. The key is avoid overworking the meat when blending your base, don’t overstuff, and seal the two patties tightly around whatever you wish to enclose. Another family favorite is Pizza Burgers: stuff patties with thin slices of fresh mozzarella cheese and top with a good dollop of hot, prepared pizza sauce and shredded fresh basil.
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PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; STYLING: ROBIN TURK
1.25 lbs. lean ground bison (or ground beef, sirloin or turkey) ¾ tsp. each salt and cracked black pepper ½ tsp. cayenne pepper, optional for more kick 2 Tbs. hot sauce 4 oz. crumbled blue cheese 4 large lettuce leaves 4 thin slices avocado 1 cup finely grated carrots 1 cup finely chopped celery
July 2017
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5/22/17 9:47 AM
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BN_Jun17_batch print.indd 6
4/26/17 12:32 PM
clean eating
By Lisa Turner
we all scream! Vegans, health-conscious eaters, and foodies alike will love these fresh, flavorful, frozen desserts that use the best of summer’s offerings
N
Ginger Fig Ice Cream
Sweet Basil Ice Cream
MAKES ABOUT 1 PINT
MAKES ABOUT 1 PINT
Ginger, vanilla, and figs make an irresistible combination in this spicy-sweet vegan treat. Roast the figs with brown sugar until they’re caramelized for a deeper and more intense flavor. You can also swap dried figs for fresh, for equally delicious results.
1 can coconut milk ¾ cup hemp seed milk ⅓ cup unrefined cane sugar Pinch salt 1 cup fresh basil leaves, loosely packed
½ can coconut milk ½ cup almond milk ⅓ cup unrefined cane sugar 2-inch segment fresh ginger root, peeled and finely grated 1 tsp. vanilla extract Pinch salt ½ lb. fresh figs, chopped Additional fresh figs for garnish, halved 1. Combine coconut milk, almond milk, unrefined sugar, ginger, vanilla, and salt in blender. Purée to combine. Add figs, and purée 5–10 seconds, until figs are chopped small. 2. Transfer mixture to ice cream maker and freeze according to directions. Serve in martini glasses with fresh figs for garnish.
1. Refrigerate unopened can of coconut milk for several hours, or overnight if possible. Open can, and carefully scoop off hardened coconut cream from top to make ⅓ cup. Reserve remaining coconut milk for other uses. 2. Combine coconut cream, hemp seed milk, unrefined sugar, and salt in blender, and purée until smooth. Lightly chop basil (reserve a few leaves for garnish). Add basil to food processor, and pulse 2 seconds, about 5 times, until basil is chopped small but bits remain. Do not overprocess. 3. Transfer mixture to ice cream maker, and freeze according to directions. Serve in small glass cups with fresh basil leaves for garnish.
Mint Chocolate Brownie Ice Cream MAKES ABOUT 1 PINT
Fresh with mint and rich with chocolate, this delicious ice cream uses cashew butter for extra creaminess; a few drops of mint extract (optional) further intensifies the flavor. Be sure not to overprocess during blending, or mint will turn dark and take on an unpleasant flavor. Swap cookies or chocolate chips for brownies if you’d like. ½ cup almond milk ½ cup water ¼ cup cashew butter ⅓ cup unrefined cane sugar Pinch salt 1 cup fresh mint leaves, loosely packed 2 drops mint extract (optional) ⅓ cup crumbled vegan brownies, chocolate cookies, or chocolate chips 1. Combine almond milk, water, cashew butter, sugar, and salt in blender. Purée until very smooth and creamy. 2. Lightly chop mint leaves (reserve a few for garnish), and add to blender. Pulse 1 second, about 12 times, to chop mint into small pieces. Do not overprocess. Add mint extract if using, and pulse two times to combine. 3. Transfer mixture to ice cream maker, and freeze according to directions. About ¾ of the way through freezing, stir in brownies. Continue processing. Serve in small bowls with whole mint leaves for garnish.
PER SERVING: 230 cal; 2g pro; 15g total fat PER SERVING: 210 cal; 1g pro; 7g total fat (6g sat fat); 34g carb; 0mg chol; 60mg sod; 3g fiber; 24g sugars
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(13g sat fat); 23g carb; 0mg chol; 70mg sod; 2g fiber; 21g sugars
PER SERVING: 240 cal; 4g pro; 12g total fat (4g sat fat); 31g carb; 0mg chol; 125mg sod; 2g fiber; 25g sugars
PHOTO (TOP RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK
othing says summer like homemade ice cream. But most recipes call for cream, egg yolks, and other animal products. And even dairy-free versions use white sugar, which may be processed with bone char, powdered bone that removes particles from sugar and makes it white. But if you’re avoiding animal products, you don’t have to give up your favorite frozen treats. These purely vegan varieties are made with nut milks, coconut sugar, and unrefined cane sugar, which doesn’t use bone char. You can also try swapping in agave nectar, but it doesn’t freeze as well as crystalline sugars. We suggest using a combination of nut milks and coconut milk, to diminish the robust coconut flavor and allow other, more subtle flavors to shine. Experiment with different combinations of nut and seed milks to see what works best for you. And try them all; you’ll be screaming for more!
July 2017
HE_Jul17_CleanEating_JS.indd 32
5/25/17 12:11 PM
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5/22/17 9:44 AM