Chamberlin's Healthy Edge November 2016

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November 2016

5

EXPERTS SECRETS SHARE THEIR

FOR AVOIDING

COLDS & FLU

THE

BEAUTY BENEFITS OF

POMEGRANATE P. 28

CELEBRATE SAFELY

How to avoid holiday gluten and GMOs

DRUG-FREE HEALING

Natural solutions for everyday health issues

plus!

11 ESSENTIAL SUPPLEMENTS for everyone over 65 HE_Nov16_FrontCovers.indd 2

9/27/16 9:13 AM

Peter Lamas

Nature’s Gate

Youth Revival Hair Treatments

Lavender Body Wash & Lotion Nature’s Gate introduces new Lavender Body Wash and Lotion made with hydrating coconut water. The Body Wash awakens the senses with a blend of Lavender, Lupine Seed, and Frangipani. The Lotion soothes and moisturizes skin with a gentle blend of Valerian Root, Violet and Frankincense.

Wally’s Natural

Organic Body Oil This lush moisturizer with sesame seed and essential oils will help restore the appearance of youthful skin. Made using the perfect blend of chickweed, calendula, aloe vera, vitamin E and other botanicals, this fast absorbing moisturizer will leave your skin feeling silky smooth and naturally hydrated. Contains no mineral oil, artificial fragrances or colors.

A la Maison

Honey Crisp Apple Bar Soap This deliciously scented soap is perfect for hand and body.

The traditional French milled vegetable soap offers rich lather, and is ultra-moisturizing with shea butter and argan oil.

Auromere

Tulsi-Spice Shampoo Bar This Ayurvedic formula includes Neem, known for its skin and scalp benefits, plus other cleansing, nourishing and rejuvenating herbs. It can be used for hair, face and body, and makes an excellent shaving soap. This shampoo bar is perfect for travel, camping and the gym.

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5 Oil Hair Treatment Mask restores hair to its youthful glory. It’s formulated with abyssinian, baobab, mongongo, broccoli seed and kukui nut oils that supply nourishing vitamins, fortifying peptides, omega fatty acids and antioxidants to give you healthier looking hair, full of strength, body and shine. Apply to wet hair and rinse. Youth Revival Reparative Hair Oil uses a combination of abyssian, baobab, argan, macadamia nut and broccoli seed oils to protect against free-radical damage. It provides weightless hydration, increases hair’s elasticity, decreases breakage, boosts shine and leaves you with hair that feels silky and smooth. Use on wet or dry hair.

Grainful

Steel Cut Sides Grainful takes oats beyond breakfast, to savory sides that complement lunch or dinner. Tomato Risotto combines gluten free whole grain steel cut oats with vibrant Mediterranean ingredients to make a creamy, delicious side dish or meal base.

Also available in Cheesy Oats, Madras Curry or Jambalaya.

Taza

Winter Warmer Spiked Eggnog Chocolate Disc Inspired by a passion for Mexican chocolate traditions, Taza hand-carves granite millstones to make these rustic, organic dark Mexican style chocolate discs bursting with bright taste and bold texture. This seasonal flavor is made of 55% dark chocolate with organic nutmeg and rum flavor.

Superbutter

Premium Seed Butter Superbutter offers rich, roasted flavor that comes from its blend of roasted sunflower, sesame and flax seeds. This antioxidant-rich spread has less fat than other nut butters, and is a good source of plant protein. Superbutter is free of peanuts, tree nuts, wheat, gluten, dairy & soy, making it safe for schools and work. Available in Creamy Original, Vanilla or Chocolate.

9/28/16 10:30 AM

Mary Ann O’Dell MS,RD

Rainbow Light

Bright Energy This energy support formula helps recharge your physical and mental energy.* It also balances the effects of daily stress, providing extra adrenal support. Formulated with B vitamins, ginseng, rhodiola, ashwagandha and more. Vegetarian and gluten-free.

Futurebiotics

Detox

This new daily liver support formula supplies nutrients backed by clinical research. The ingredients, including milk thistle extract, Picrorhiza kurroa extract, artichoke leaf and turmeric, help support healthy liver function by protecting the liver, stimulating and regenerating liver cells and providing antioxidant support.

Botanic Health

Respi Advantage Based on traditional Ayurvedic medicine and European herbal traditions, Respi Advantage combines 9 ingredients for optimum sinus comfort and respiratory health.* It helps relax air passageways for clear breathing, and nourishes lung tissue.*

Bricker Labs

Memory Matters Bricker introduces a new and natural way to support cognitive performance without disrupting sleep. Memory Matters has been clinically studied and has shown to provide safe support for cognitive performance including overall working memory, multi-tasking and short-term memory.

Made with Neumentix spearmint extract.

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Favorite Herbs: Cinnamon

Sweet, fragrant and warming, cinnamon can add more to its attribute list, including blood sugar lowering and antihypertensive. Cinnamon is one spice making the move from the spice cabinet to the medicine cabinet.

Research has found a clear role for cinnamon in diabetes. One study found that Type 2 diabetes patients who took cinnamon supplements showed improvements in cholesterol levels and had slightly lower blood glucose levels than did those who took an oral medication for lowering blood glucose. Cinnamon has also been shown in other research to help lower cholesterol and triglycerides, blood fats that may increase diabetes risk.

A research review concluded that taking cinnamon supplements may help lower blood pressure in pre-diabetic and diabetic people.

Beyond blood sugar and heart, cinnamon shows real antibacterial power. One lab study found that low concentrations of cinnamon oil, the oil that naturally occurs in cinnamon extracts, killed E. coli strains, the bacteria that sicken over 100,000 people every year.

Research continues on this fragrant spice, showing cinnamon’s benefits go way beyond its sweet, warming scent.

Opti-Extract™ Cinnamon • Supports healthy blood sugar control.* • High quality standardized extract.

• Concentrated liquid extract in convenient capsule form.

9/28/16 10:32 AM

November 2016

features 18 What NDs Do for Colds & Flu Want the inside scoop on how to stay well this winter? We asked five natural health experts to share their secrets for avoiding seasonal sniffles and other wintertime woes.

22 Super Senior Health As we age, our bodies slow production of key substances, so supplementation becomes more important than ever. Here’s a look at 11 essential nutrients for everyone over age 65.

departments NEWS FLASH

6

Natural help for lung health.

L-CARNITINE SUPPLEMENT ADVISOR

8

Feel-Good Aminos. Discover how amino acids can help banish anxiety and boost your mood.

17

This powerhouse nutrient can help support everything from brain health to weight loss.

ESSENTIAL FATS HERBAL ADVISOR

10

Mineral-Rich Herbs. Move over, kale and spinach. These three traditional healing botanicals also boast potent nutritional profiles.

HEALING EDGE

EXPERT’S CORNER

26

The scoop on good-for-you omegas.

PURE BEAUTY

28

Potent Pomegranate. This seasonal superfood may hold the key to younger-looking skin.

12

Help Your Liver Deliver. Healing foods and supplements to keep this crucial organ in tip-top shape.

CLEAN EATING

30

Safe Celebration. Our four-step plan for a glutenand GMO-free Thanksgiving.

14

Drug-Free Healing. From constipation to headaches to heartburn, here’s a look at the best natural solutions for everyday health issues.

2

16

BREATHE EASIER

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

NATURAL GOURMET

32

Brussels Sprouts. The much-maligned veggie shines in this festive side dish.

November 2016

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8/23/16 10:12 AM

editor’s letter Hidden Benefits If you’re a regular reader of this and other magazines devoted to natural health, you’re probably familiar with the more publicized benefits of many of the nutrients featured in this issue.

You most likely already know, for instance, that pomegranate is an antioxidant-packed superfood that promotes heart health. That L-carnitine is a potent natural energy booster. And that stinging nettle (Urtica dioica) has been used for centuries for disorders of the kidneys and urinary tract.

But did you know that pomegranate is also a key ingredient in many antiaging skin care products (p. 28)? Or that carnitine can help slow down brain deterioration and treat pain associated with diabetic neuropathy (p. 17)? Or that nettles are packed with iron, making them a great addition to salads and other recipes (p. 10)? In this issue of The Healthy Edge, we take a look at the “hidden” benefits of these and other dietary supplements.

“Feel-Good Aminos” (p. 8), for example, covers the surprising effectiveness of amino acids in improving mood and fighting off anxiety. And “Drug-Free Healing” (p. 14), details the lesserknown uses of sunburn-soothing aloe vera (it’s great for digestion), hearthealthy garlic (it can help clear out your sinuses), and more. Read on, and you just might discover additional benefits for many of the supplements that you already take.

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 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, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 6, No. 10. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

November 2016

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9/28/16 11:25 AM

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8/23/16 10:16 AM

newsflash GOT WRINKLES? TAKE CoQ10 CoQ10 is naturally present in the human body and is used to generate energy, especially by the heart and other muscles. As we live longer, declining levels are associated with lower energy, and statins are known to cause a depletion. Now, it turns out that the nutrient can counteract some outward signs of aging. A European study of 33 healthy people, published in the journal BioFactors, found that compared to a dummy pill, taking CoQ10 daily for 12 weeks reduced wrinkles and fine lines, especially around the eyes, mouth, and lips, and improved skin smoothness and firmness. Taking either 50 or 150 mg daily of a water-soluble form of CoQ10 (Q10Vital) proved to be effective.

“starchy” taste discovered Carb cravings may be less mysterious, thanks to researchers at Oregon State University in Corvallis, who have discovered that “starchy” is a sixth taste, in addition to sweet, salty, sour, bitter, and umami (savory). Previously, it was believed that human taste couldn’t discern starch. Among study participants, more detailed descriptions of the new taste included “rice-like,” “bread-like,” and “pasta-like.”

Is Drinking Good for the Heart?

Drinking a moderate amount, such as a glass of wine a day, is generally considered good for the heart, but a study at the University of California at San Francisco has found evidence to the contrary. After analyzing data from 5,220 American adults, researchers concluded that long-term drinking, even in moderate amounts, may enlarge the heart’s upper left chamber and increase the odds of atrial fibrillation, a heart-rhythm disorder that also increases risk for stroke. Each daily drink was associated with a 5 percent increase in risk for atrial fibrillation. Researchers also noted that individual reactions to alcohol vary.

100 miles Three-quarters of the 12,818 certified organic farms in the United States sell their products within 100 miles of the farm, according to the latest survey

by USDA’s National Agricultural Statistics Service. More than one-third of farms sell directly to consumers.

6

vegan source AHIFLOWER: new of omega-3s A little white flower with a bright yellow center, ahiflower has grown wild in the British countryside for centuries, sometimes being called corn gromwell or stoneseed. Now, it’s being sustainably farmed in its native land to provide vegan omega-3 supplements. A rich source of healthy omega-3 fat, the plant’s oil also contains a good-for-you, anti-inflammatory form of omega-6 fat.

Plant omega-3s are different from those in fish, but after being ingested, they get converted to the beneficial forms found in fish: EPA and DHA. Compared to other plants, the conversion of ahiflower works especially well. A Canadian study compared the effects of ahiflower and flax seed oils in 40 healthy people and found that blood and cellular levels of EPA and DHA were higher with ahiflower.

The oil is available in capsules and as a liquid supplement.

November 2016

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9/28/16 9:48 AM

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supplement advisor

feel-good aminos

W

hen you think of amino acids, mood probably isn’t the first thing that comes to mind.

After all, aminos are best known as the building blocks of protein. But certain aminos, including theanine, tyrosine, tryptophan, and 5-HTP (a derivative of tryptophan), can actually have calming, energizing, or mood-enhancing effects.

“There are certain neurotransmitters that are kind of like the brake, that make us feel calm, more at ease, and comfortable in our own skin. And there are ones that are like the gas, that make us more alert, focused, and energized,” says Steven Ehrlich, NMD, medical director of Solutions Acupuncture and Naturopathic Medicine in Phoenix, Ariz.

“When either the gas or the brake is out of balance, you feel off.”

The Benefits of a Holistic Approach Specific amino acid supplements influence neurotransmitters, but in a gentler way than antidepressant or anti-anxiety drugs. And, they are best used as part of a holistic approach that entails looking beyond the obvious symptoms to treat the underlying source of the problem.

With patients, Ehrlich uses urine tests

By Vera Tweed

Discover how amino acids can help bust anxiety and boost your mood

to measure neurotransmitter levels, but he also looks for underlying factors. “Is the cause your diet? Toxic relationships? If that’s the case,” he asks, “are you just going to try to mask it with a natural medicine as opposed to a pharmaceutical medicine?”

For instance, a diet high in refined, sugary foods and drinks can trigger wild fluctuations in blood sugar that may underlie mood swings. It can also deplete the adrenal glands, leading to a low mood because it’s impossible to muster enough physical and mental energy to get through the day. In such cases, the first step would be correcting your diet.

In some cases, says Ehrlich, there is a genetic abnormality that prevents folate from being absorbed. (Folate levels can be tested.) Because the vitamin is needed to produce serotonin, a deficiency can lead to depression. Taking an activated form—5-MTHF—can remedy this issue.

3 Amino Acids that Can Help Theanine: It has a calming effect on the nervous system. Studies have found that 200–400 mg daily calms anxiety and other symptoms of stress. It also enhances the ability to focus, improves

sleep, and quickens reaction time without unwanted daytime drowsiness.

A patented form, called Suntheanine, has been widely studied and is found in a variety of brands.

Tyrosine: It increases mental getup-and-go and the ability to focus, and can help clear brain fog. In one study, tyrosine enhanced the ability to solve puzzles. Spinach, eggs, dairy products, soy foods, lima beans, pumpkin and sesame seeds, and fruit are good food sources. Tyrosine supplements should be taken 30 minutes before meals.

Tryptophan and 5-HTP: An amino acid found in food, tryptophan is converted by the body into 5-HTP, and then into serotonin. So while tryptophan and 5-HTP produce the same result, tryptophan takes longer to get there (not necessarily a bad thing, says Ehrlich). Studies have found that, in addition to relieving depression, both amino acids help improve sleep when taken at night. For mood benefits, studies have used 3–6 grams daily of tryptophan. For 5-HTP, try 50 mg, one to three times daily, on an empty stomach.

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8/23/16 10:16 AM

herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

mineral-rich herbs Move over, salad veggies. These three botanicals are rich in minerals, too

W

hen you think of the minerals your body needs, your thoughts likely turn to calcium or iron supplements. Of course, many of our daily minerals come from food, and many from plants. And many of the plants we think of as herbal remedies are actually mineralrich foods. Added bonus: because the minerals in these herbs are in the form of organic compounds, they are easy for your body to assimilate.

Nettle About 500 different species of nettles can be found in tropical and temperate climates all over the world. Commonly called stinging nettle, Urtica dioica (the Latin name translates as “to burn”) can grow as high as seven feet. The smaller Urtica urens are fi xtures in Western herbal medicine.

Nettle leaves are consumed as a spinach-like vegetable throughout Europe, and are remarkably nutritious.

Cooking, drying, or soaking deactivates the sting you may feel when you touch them.

As a healing food, nettle is a general tonic, a nutritive, building herb. European herbal expert David Hoff mann calls it “one of the most widely applicable plants we have,” and says that nettles strengthen and support the whole body. In fact, Hoff mann’s motto is, “If in doubt, use nettles.” At its peak ripeness, nettle contains up to 25 percent dry weight protein, which is top-notch for a leafy green vegetable.

Is kale your go-to leafy green because of its high calcium content? You’ll go nuts for stinging nettle, which, at 428 mg of calcium per cup, boasts four times the amount of calcium as kale. Naturally high in iron, with 1.46 milligrams per 1-cup serving of cooked leaves (2 cups of fresh leaves or 2 tablespoons of crushed, dried leaves, which makes one cup of nettle tea), nettle is a champion for blood health.

Add that to substantial amounts of zinc, magnesium, copper, selenium, potassium, manganese, and vitamins A and C, and nettles rival spinach for total nutritional value.

Speaking of spinach, cooked nettle tastes similar to Popeye’s favorite lunch, and also has a slight cucumber flavor.

Use nettle as a spinach, basil, or parsley substitute in polenta or pesto. Nettle soup is common in Northern and Eastern Europe. Nettle is also available in capsules and tinctures, and is often taken to relieve arthritis and allergies.

At 428 mg of calcium per cup, stinging nettle boasts four times the amount of calcium as kale.

10

Alfalfa In a word association game, when you hear alfalfa, the first thing that may come to mind is “horse food.” After that, “sprouts.” Turns out, though, that alfalfa (Medicago sativa) is a versatile food for people. It’s a legume related to clover, beans, and licorice, and its young leaves can be used in salads or as steamed greens. Alfalfa is high in calcium and other minerals; protein; B vitamins; and vitamins C, D, E, and K. With its mild, grassy taste, dried alfalfa is refreshing as a tea, or you can consume the dried powder in food or capsules. Capsules are often taken as a diuretic and to lower high cholesterol.

Horsetail Horsetail (Equisetum spp.) is an ancient plant that grows abundantly all over the globe. Herbalists have pointed to its bone-healing properties for centuries, and it has traditionally been used as a joint medicine.

Recent studies have confirmed that this mineral-rich herb does in fact promote bone growth while simultaneously suppressing bone-mineral loss— likely because of its silicon content.

Studies indicate that silicon plays a role in bone development, may enhance bone mineralization, and may promote calcium deposition in bone. In an Italian trial, 122 women took a horsetail extract, a horsetail-calcium combination, or a placebo. After a year, both the horsetail and horsetail-calcium groups had statistically significant improvements in bone density.

In addition to horsetail demonstrating promise as an effective natural treatment for osteoporosis, there’s more. Want longer, thicker hair? Horsetail is popular in supplements and teas to promote hair growth and strength, as well.

November 2016

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8/23/16 10:12 AM

healing edge

help your liver deliver Learn why it’s vitally important to support your liver with healing foods and supplements— even if you don’t have some type of liver disease

T

he liver performs myriad essential functions when it comes to our health. Often called the body’s “chemical factory,” this remarkable organ makes various proteins, produces bile and other substances to aid digestion, and stores a reserve of blood sugar in the form of glycogen. Perhaps the liver’s greatest mystique involves its role in the detoxification, or breaking down, of harmful by-products of normal metabolism, as well as environmental pollutants that enter the body.

(ALT) and aspartate aminotransferase (AST), to assess liver health. Elevated levels of these enzymes are signs of serious liver irritation or disease. Less severe liver stresses are not likely to elevate ALT and AST.

other chemicals. Silymarin is the concentrated extract of milk thistle, and at least 50 percent of it consists of silybin, a potent constituent. Take 100–200 mg daily of silymarin, the concentrated extract of milk thistle.

Conventional Treatments

Alpha-Lipoic Acid. Burton Berkson, MD, of Las Cruces, N.M., has long used this antioxidant to treat patients with liver cirrhosis, liver failure, Amanita mushroom poisoning, and other diseases.

He often administers it with silymarin and selenium. Alpha-lipoic acid functions as a precursor to glutathione, helps maintain normal liver function, and can help regenerate damaged liver tissue.

Take 100–200 mg daily. Amounts up to 600 mg are safe.

Liver failure is usually a gradual process, except in cases of acute poisoning, e.g., from ingestion of poisonous Amanita mushrooms or an overdose of acetaminophen (Tylenol). The medical treatment for liver failure is a transplant.

How Does the Liver Detox?

The liver’s “Phase 1” detoxification enzymes bind with and reduce the toxicity of harmful chemicals. Next, the liver’s Phase 2 enzymes further bind with harmful chemicals, make them water- soluble, and prepare them for excretion. Both groups of enzymes depend on various nutrients to do their jobs.

Should You Do a Liver Cleanse?

What Stresses the Liver?

N-Acetylcysteine (NAC). This potent antioxidant is usually stocked in hospital emergency rooms to treat acetaminophen overdose. Like Amanita mushrooms, acetaminophen damages the liver primarily by blocking the production of glutathione, an antioxidant required for detox. NAC is a precursor to glutathione and can heal the liver if taken soon enough. As a reliable defense against low levels of toxins, take 500–600 mg daily.

Alcohol, fatty liver (often a consequence of obesity), some medications, and hepatitis C infection can damage the liver and lead to life-threatening liver failure.

However, nearly all of us live in a highly toxic environment, with daily exposure to air and water pollution, pharmaceutical drugs, pesticides, industrial chemicals (including known carcinogens), and thousands of food additives. Given this unprecedented chemical exposure, the liver must work harder than ever before to break down everything. This is where certain nutrients can provide support.

Getting Tested Doctors measure levels of two liver enzymes, alanine aminotransferase 12

The term “liver cleanse” is somewhat of a misnomer. It may be far better to give your liver proper support each day, not just periodically.

Supplements Several supplements can support liver function. Our top choices:

Multivitamin. The B-complex vitamins and antioxidants (e.g., vitamins C and E and carotenoids) are needed to support the liver’s Phase 1 enzymes and the initial step in detoxification. Follow label directions when taking a daily multivitamin supplement.

Selenium. The liver uses selenium to make glutathione peroxidase, one of several glutathione-based compounds needed for liver detoxification. Ideally, selenium should be combined with NAC or alpha-lipoic acid. Take 200 mcg daily, an amount found in many multivitamin/ multimineral supplements.

Amino Acids. The liver uses these

Milk Thistle. This venerable herb has been used medicinally for at least 2,000 years. Recent research has clearly shown that it is a powerful antioxidant, protects against liver damage, and reduces the toxic effects of drugs and

building blocks of protein to support its Phase 2 detoxification enzymes.

Methionine and NAC are the most important amino acids in Phase 2 detoxification. You can also opt for a multi-amino acid supplement.

November 2016

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9/27/16 9:28 AM

By Jack Challem

THE SINGLE BEST WAY TO SAVE YOUR LIVER Eating Tips Sulfur-containing amino acids, which are most abundant in animal proteins, are essential for the liver’s Phase 2 enzymes. Additional sources of sulfur include garlic and cruciferous vegetables, such as broccoli and cauliflower.

In practical terms, this means eating clean, lean protein (e.g., chicken, turkey, fi sh, and grass-fed beef) and plenty of vegetables.

Sulfur-containing amino acids, which are most abundant in animal proteins, are essential for the liver’s Phase 2 enzymes.

The single best thing you can do if you’ve got any form of liver disease? Stop drinking.

Completely. No kidding. Alcohol puts a strain on your liver that isn’t so bad if the liver is healthy, but is lethal if it’s not.

You should also stop taking any products containing acetaminophen, which is the number one cause of emergency room visits for liver failure. Imagine the common scenario of drinking too much and taking Tylenol to “treat” the hangover. If you’ve got hepatitis C (a serious viral disease that can lead to permanent liver damage) and you do that, you’re essentially asking to be a statistic.

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The Healthy Edge

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expert’s corner

By Emily Kane, ND, LAc

drug-free healing A go-to guide for treating four everyday health issues naturally

Q: A:

I’m trying to wean myself off over-the-counter drugs and take a more natural approach to my health. What would you recommend? —Donna F., Detroit

You’re not alone. More and more Americans are finding that natural remedies are safe and effective—without the side effects of over-the-counter (OTC) drugs. Here are a few natural suggestions for five common ailments to get you started:

Constipation I prefer magnesium as a laxative, especially for women, who tend to be deficient due to mineral loss through menstruation.

Start with 250–500 mg of magnesium in capsule or powder form at bedtime, and if you develop loose stools, cut back on the dose. Senna is a stronger herbal laxative that can help in more dehydrating situations such constipated associated with airplane travel.

Headaches The first order of business is to determine which type of headache you’re experienc-

ing. If heat applied to the upper shoulders helps, you’re likely having tension headaches, and regular heat application plus stress management should provide relief.

If ice is more helpful, even temporarily, you’re likely experiencing a migrainetype headache. In general, these types of headaches are due to too much blood flow to the head. In conventional medicine, vasoconstrictors (triptans) are used to reduce this rush of blood. Ice packs may help relieve symptoms, but like the triptans, they often cause a rebound headache when the constricting effect wears off.

For a more natural approach, the herbal medicines feverfew and butterbur help many (but not all) migraine sufferers. The real key to lasting relief, however, is to identify and avoid known triggers. These include high-tyramine foods such as chocolate, cheese, red wine, and cured meats. Too much or too little sleep, poor posture, and computer glare can also contribute to migraines.

Heartburn

did you know... aloe vera juice is a natural antacid

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Antacids account for a large share of OTC drug sales in the U.S. But excess stomach acid isn’t the issue in most cases. The problem is stomach acid in the esophagus—stomach contents reflux uphill because the sphincter at the base of the esophagus isn’t working properly. The solution is to restore the functioning of the lower esophageal sphincter (LES).

LES irritants include chocolate; coffee; strong mints; and processed, sugary foods. Avoid these substances if you want to cure your heartburn. Further,

if you have a waist that measures more than 35 inches (for women) or 40 inches (for men), you need to lose belly fat. Excess abdominal girth increases pressure of the stomach on the esophagus.

To help wean yourself off antacids, take ¼ cup aloe vera juice before all main meals and 2–3 caps of DGL (a type of licorice) after meals.

Sinus Congestion Acute stuffiness may be part of a cold or flu, and thus rest, liquids (bone broths are especially nutritive), and extra vitamin C (up to 10 grams daily) can help. Chronic sinus congestion is more likely to be caused by fungi than bacteria, especially if secretions are clear or white. If you suffer from a chronic stuff y nose, you’re likely a mouth breather at night, which can turn your pillow into a fungus factory. Wash your pillowcases in hot water weekly, and change your pillow every 3–6 months.

Application of antifungal herbs to the nasal passages is an effective approach to reducing congestion. I prefer blends that include wintergreen, eucalyptus, thyme, or other volatile oils. A light layer can be applied with a cotton swab (diluted with olive or coconut oil) to the nasal passages at bedtime. You can also combine loose, dried herbs with a cup of hot water in a bowl, put a towel over your head, and breathe the steam in deeply for 10 minutes.

Some people also have good luck with a combination of garlic and cinnamon, taken internally. Others find they need to move to a vegetarian diet (fish and eggs are usually okay in moderation) to reduce inflammation and congestion.

November 2016

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Breathe Easier: Natural Help for Lung Health

BY SALLY KARLOVITZ, CN BREATH IS THE CENTER OF LIFE. Air allows us to climb mountains, dive deep in the oceans, and run marathons. But when breathing is compromised, it hinders even the simplest activities. COPD, emphysema, asthma, pneumonia, bronchitis, allergies, and complications of cold and flu are some of the common problems that millions of Americans deal with every day, all of which compromise breathing. So what can we do to support our lungs?

Diet & Exercise Promote Lung Health.

Exercise, fundamental for overall health,

can help you breathe better. Yoga, breathing exercises, walking, and aerobics can all help strengthen the lungs and increase their capacity. Be sure to check with your health care provider before starting an exercise program. When it comes to diet, saturated fats and excess sugar have been linked to increased inflammation in the body, which can weaken lung function. On the other hand, antioxidant- and omega-rich foods, including fruits, vegetables, nuts, seeds, and fish, provide nutrients needed for healthy lung function.

Nutrients & Herbs Support Lung Function. N-acetyl cysteine (NAC) is a precursor to the amino acid detoxifier glutathione. Studies show that NAC can help break up and thin lung mucus, improving conditions like bronchitis, allergies, and flu. The mineral zinc can help the body fight infection. Traditional Native American herbs, including osha and yerba santa, act as decongestants and expectorants, beneficial for any upper respiratory condition. Aromatic herbs, including thyme and peppermint, also support immune and respiratory health.

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November 2016

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9/27/16 9:33 AM

L-Carnitine: A Powerhouse Nutrient

Q&A

BY MARY ANN O’DELL, MS, RDN

Q:

I really want to enjoy my Thanksgiving, but I tend to get a lot of indigestion and gas after eating bigger meals. Is there anything that can help?

L-CARNITINE is an amino acid that is concentrated in the brain, heart, and muscles. Its primary role is energy production, transporting fatty acids into cell mitochondria where they are burned for energy. Here is a run-down on some of its benefits:

It’s definitely not uncommon to experience occasional heartburn and indigestion during the holidays, when we tend to eat more food. To fight it naturally, try a natural approach.

Start with a high-quality enzyme supplement, the foundation for optimum digestion. The most popular are multipurpose digestive aids, which combine a variety of different enzymes to break down fats, carbohydrates, and proteins.

These formulas can help reduce many common digestive problems, including constipation, heartburn, gas, and indigestion. In addition, herbs such as caraway and ginger can further help reduce the gas, bloating, and nausea that often accompany indigestion. This natural approach can help you enjoy your Thanksgiving meal this year—instead of dreading it.

A:

Brain Health. Acetyl-L-carnitine (ALC), a form of L-carnitine, may support brain function because it readily enters the brain. ALC may be able to help slow down, or even reverse, brain deterioration. It may also give people the ability to think more clearly and remember things.

Energy & Fat Metabolism. As mentioned above, carnitine’s primary role is to transport fat, even stored fat, into mitochondria where they are oxidized (burned) for energy production. It is this benefit that makes carnitine a common ingredient in weight-loss formulas. It is also used by athletes and fitness enthusiasts because it may enhance the ability to perform exercise longer and prevent muscle fatigue.

Chronic Fatigue Syndrome. One study compared 3 grams of carnitine or a drug in treating 28 people who were diagnosed with chronic fatigue syndrome (CFS). Carnitine led to improvements in 18 markers of CFS severity and significant improvements in 12 of the markers. The drug showed no benefits.

Diabetes. Research has looked at ALC’s potential role in diabetes. An analysis of trials using ALC found that treatment with ALC was helpful in alleviating the pain and other symptoms associated with diabetic neuropathy, the nerve damage that can occur as a result of diabetes.

Heart Health. There is increasing evidence that carnitine may have beneficial effects in the treatment of congestive heart failure, arrhythmia, peripheral vascular disease, and acute ischemia.

Several studies have shown that carnitine, in conjunction with appropriate medical therapy, may help reduce injury to the heart and improve recovery from a heart attack.

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The Healthy Edge

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9/28/16 11:10 AM

❱ BY VERA TWEED

What NDs Do for

COLDS & FLU Five naturopaths share the inside scoop on natural immunity

H

ealth practitioners are exposed to coughing and sneezing patients every day. How do they fight colds and flu during winter months, and what do they do if a seasonal bug strikes? These five naturopathic doctors give us some valuable insights.

Almost all take vitamin D to support immune function (with dosages often based on blood tests), plus fish oil and a multivitamin or similar combination of essential nutrients. And there are other common threads: Washing hands to reduce contagion. Staying hydrated, because viruses attach more easily to dry membranes in the mouth and nose. Avoiding sugar, because even a teaspoon suppresses the immune system for hours. Getting enough sleep, eating a wholesome diet, and regular exercise are other essentials. Should they get sick (a rare event), treatment might include intravenous nutritional cocktails if over-the-counter natural remedies don’t do the trick. But despite these similarities, they all have their personal favorites, as well. Here are some highlights.

Kasra Pournadeali, ND Founder and director of the Northwest Center for Optimal Health in Marysville, Wash., and past president of the American Association of Naturopathic Physicians

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“If you avoid things that are inflammatory, you’re giving your body every chance to fight off things in the winter,” says Pournadeali. This includes avoiding foods he doesn’t tolerate well (based on testing); skipping heavy, high-fat (except for oily fish), or fried foods; and having a daily drink made with fresh leafy greens. If he did get sick, he would stay home in bed and wrap his head and neck for extra heat, to speed recovery.

Equally important, continues Pournadeali, “I try to find the good and the humor in things, even if it’s a difficult situation. If the turkey is burnt, well, maybe everyone will eat more nutrient-rich vegetables, despite themselves.” And, he reduces stress by doing things he enjoys—being productive at work, spending time with his wife and daughter, and tinkering with cars. “The key,” he says, “is to be good to yourself and your body.”

Supplements For prevention: Extra vitamin A, licorice tea or tincture, and oral and chewable probiotic supplements. “Emerging research suggests that chewable probiotics may reduce upper respiratory infections,” he says.

For treatment: Tincture of lomatium, which is antiviral, and gargling with salt water—too salty to swallow—three or four times daily.

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Linda Khoshaba, NMD In private practice at Integrative Health in Scottsdale, Ariz., focusing on women’s and children’s health, diabetes management, and prolotherapy

Even though she lives in a sunny climate, Khoshaba still makes vitamin D, with a dosage based on blood tests, a vital component of her immune-boosting strategy.

“I’m not outdoors except for short periods of time, and most people don’t get to optimal levels of vitamin D with sun only,” she says.

Although a healthy diet and exercise—three to five times a week, including cardio, weight training, and yoga—are a year-round routine, she says, “It’s even more important in winter because I’m constantly exposed to germs in my environment.”

A young daughter gives her extra incentive.

In addition to avoiding sugar and dairy, she gets plenty of fluids: water—half her body weight in ounces, daily—and a winter soup. “I make a chicken noodletype soup with lots of garlic, ginger, and onions, at least once a week,” she says.

Supplements For prevention: An intravenous nutritional combination every week or two, a daily herbal formula with immune-supporting herbs such as echinacea and astragalus, high-dose vitamin C, glutamine, and B vitamins. For a sore throat, a salt water gargle with a pinch of cayenne. At the first sign of flu symptoms, she takes Oscillococcinum, a popular homeopathic remedy.

Vitamin D is a vital component of Khoshaba’s immune-boosting strategy.

“Most people don’t get to optimal levels of vitamin D with sun only,” she says.

“If bacteria or viruses cannot attach to mucous membranes, they can’t harm you,” says Sodhi. To prevent attachment, he uses a Neti pot to flush out his nose, once or twice daily with baking soda and sea salt (½ teaspoon of each) in a cup of water (a saline nasal spray also works). Then, to create a protective barrier, he coats the inside of his nose with olive or coconut oil.

Sodhi makes a point of eating seasonal fruits and vegetables, including four or five servings of green vegetables daily, nuts and seeds, and a variety of grains.

And he eats less pasta or other carb-rich foods in winter.

Equally important, he says, “Exercise keeps your lymphatic system cleaned out,” which helps to keep bugs away. Breathing exercises also enhance immunity.

For example: breathing in through the nose, holding it for three seconds, and then breathing out through the mouth.

Supplements For prevention and treatment: Amla, also called Indian gooseberry, and an Ayurvedic formula with holy basil and other herbs, called Flucomune, balance the immune system and are antiviral, antifungal, and antihistamine. He also recommends 15 mg of zinc, twice daily.

Virender Sodhi, ND, MD Founder of the Ayurvedic and Naturopathic Medical Clinic in Bellevue, Wash., and author of Ayurvedic Herbs: The Comprehensive Resource for Ayurvedic Healing Solutions

The Healthy Edge

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“Electrolytes help hold fluid in cells so your membranes will stay moist and work better as a defense against cold and flu viruses,” says Bove. Her favorite sources of electrolytes are a daily wellness tea, made with nettles, elder flower, anise seed, spearmint, and yarrow flower; fresh vegetable juices; and warm miso broth. These are hydrating and improve immune function.

Braving the cold weather can also help. “If you get out regularly in the winter, it helps your immune system because you have these little ‘mini challenges,’ and it helps your system deal with the cold and dark months better.”

Mary Bove, ND Bove is the Director of Medical Education for Gaia Herbs and author of An Encyclopedia of Natural Healing for Children and Infants

Supplements For prevention: Elderberry cough syrup, mixed in a cup of hot water, and andrographis. For treatment: higher-dose andrographis and Gaia Quick Defense, which contains an extract of echinacea root with alkylamides, a key active ingredient. Some echinacea supplements are made from blossoms, which work best for prevention, whereas the root extract works best as a treatment.

Larson starts with diet to keep his immune system strong. Being glutenintolerant, he avoids gluten, but also steers clear of gluten-free foods that are high in starch or sugar. He also avoids any food with high fructose corn syrup or trans fats, skips holiday sweet treats, and generally goes easy on sugar and alcohol. And he stays away from dairy because it increases mucous in the throat and sinuses which, he points out, are “breeding grounds for bacteria and viruses.”

Supplements For prevention: Extra vitamin A, extra antioxidants from a greens powder, and chewable vitamin C. For a dry or scratchy throat, Larson gargles with a few drops of elderberry tincture or oregano oil in a shot of water, so that it saturates tissues. At the first sign of sinus congestion, he recommends inhaling steam (with a towel over your head) from a few drops of essential oils of thyme, eucalyptus, peppermint, or lavender in a bowl of hot water.

Paragon Plus Opti-Extract Oregano Oil offers antimicrobial protection in each drop.

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Boiron Oscillococcinum is one of the most popular flu remedies available.

Chad Larson, NMD, DC In private practice in Solana Beach, Calif., specializing in endocrinology, orthopedics, sports medicine, and environmentally induced disease

American Health Chewable Acidophilus and Bifidum promotes digestive and immune health.

November 2016

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super senior health â?ą BY LISA TURNER

11 must-have supplements for anyone over 65

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C

reating and customizing a supplement plan is difficult enough, even under the best of circumstances. But after age 65, everything changes— digestion slows, levels of certain nutrients plummet, and the need for many others increases. Add to that the potential for medication interactions, and finding the right combination of supplements can be a tricky business. Here's a look at which nutrients you’ll need the most:

Coenzyme Q10 (CoQ10). An antioxidant produced naturally by the body, CoQ10 is best known for its role in cardiovascular health, preventing LDL cholesterol from oxidizing, maintaining blood vessel integrity, and supporting heart muscle function. CoQ10 also improves immune function, and may have some anticancer effects. Levels decline with age, and some medications, such as betablockers and cholesterol-lowering drugs, further deplete the body’s levels of CoQ10, so supplementation may be necessary.

The body converts supplemental CoQ10 into ubiquinol, the active form used by the cells. Because the body’s ability to convert CoQ10 also declines with age, some research suggests that taking ubiquinol itself may be a better solution.

2

Digestive enzymes. Produced

primarily by the pancreas, digestive enzymes help the body break down food and absorb nutrients. As we age, digestive enzyme levels begin to decline, leading to indigestion, bloating, gas, and incomplete absorption of nutrients. Additionally, pancreatic problems can lessen digestive enzymes, and taking antacids can diminish levels of hydrochloric acid (HCL) in the stomach. A multienzyme supplement formula can help; look for one that contains a number of enzymes, including amylase (for carbohydrates), protease (for protein), and lipase (for fat).

3

DHEA (dehydroepiandrosterone).

DHEA is a hormone that acts as the precursor of all other hormones, including estrogen, progesterone, and testosterone. It’s produced naturally by the body, but as early as the age of 30, begins to decline. DHEA levels drop, often dramatically, in most people around age 40.

In addition to helping your body make the appropriate hormones, DHEA may also increase muscle mass and improve immunity, and can improve the appearance of older people’s skin by increasing moisture and decreasing age spots.

Some studies have suggested that DHEA may reduce levels of beneficial HDL cholesterol. So if you are at risk for heart disease, or if you are already on hormone replacement therapy, consult a physician before using DHEA.

The Healthy Edge

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Lutein. An antioxidant that's part of

the carotenoid family, lutein is critical for protecting eye health, preventing cataracts, and reducing the risk of age-related macular degeneration (AMD), a serious eye condition that can lead to blindness.

In one study, people who consumed the most lutein- and zeaxanthin-rich foods (such as spinach, corn, eggs, and broccoli) had a 57 percent lower risk of developing AMD. Zeaxanthin is a related carotenoid with many of the same benefits as lutein. For maximum eye protection, it’s best to take both, or to use a formula that contains both. Because carotenoids require fat for proper absorption, be sure your supplement is in a softgel form or take it with meals.

5

Melatonin. Like DHEA, melatonin is a hormone produced by the body.

It regulates the sleep cycle and other biorhythms, but unfortunately, the body’s production of this critical hormone starts to drop around the age of 40, and low levels of melatonin may be a factor in insomnia and diminished sleep quality in seniors. Many studies have confirmed the effectiveness of supplemental melatonin in treating certain sleep disorders.

Some studies have also suggested that melatonin can help reduce symptoms of irritable bowel syndrome (IBS) and migraines. For sleep issues, use it only as an occasional aid, not as a long-term remedy for insomnia.

6

MSM. This sulfur-rich compound,

short for methylsulfonylmethane, occurs naturally in small amounts in food, and can help treat pain, especially joint pain and arthritis. It’s related to dimethyl sulfoxide (DMSO), a prescription medication that relieves pain and inflammation that is often used to treat pain in animals. In numerous studies, MSM has been shown to be effective in reducing pain, especially osteoarthritic pain of the knee. Because it can cause stomach upset and gas, start with small amounts in divided doses throughout the day.

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Alpha-lipoic acid (ALA) is often

referred to as the “mother antioxidant” because it’s so important to overall health. Found in many foods, ALA helps prevent cell damage as we age.

It also helps restore the body’s levels of vitamins C and E, as well as other antioxidants. It is used as a treatment in Europe for diabetic neuropathy. Studies suggest that it increases insulin sensitivity; prevents liver damage; and protects against eye disorders including cataracts, glaucoma, and sun damage.

8

Phosphatidylserine (PS) is instrumental in carrying messages between brain cells. Levels of PS decrease with age, so supplements may help reduce mental decline. Studies have found that PS, especially when combined with omega-3 fats, can improve memory, including a 42 percent increase in the ability to recall words. Other studies suggest that PS may help protect against Alzheimer’s disease and depression.

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IP-6. Inositol hexaphosphate, which is also known as phytate or phytic acid, occurs naturally in grains and legumes. It is well known for its role in protecting against kidney stones. Studies suggest that IP-6 improves immune function and protects against cancer by controlling tumor growth and enhancing the activity of natural killer cells. Other

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Hyaluronic acid is found within all of the body’s tissues, with the highest concentrations in eye fluids, skin cells, and synovial fluid around the joints.

Hyaluronic acid is essential for cartilage and joint health, but like so many key nutrients, levels of it decline as we age.

Direct injection of hyaluronic acid is a well-known treatment for osteoarthritis of the knee and interstitial cystitis. And some studies suggest that oral hyaluronic acid supplements can also help treat pain from arthritis and fibromyalgia.

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Vitamin B12 is critical for brain

health and nervous system function. Deficiencies in seniors are common, and some studies suggest that people with Alzheimer's disease have abnormally low vitamin B12 levels.

Research indicates that women with breast cancer also appear to have lower levels of vitamin B12. As a dietary supplement, vitamin B12 is available in several different forms, including methylcobalamin, which is the easiest to absorb—especially important because our digestive powers diminish with age.

Sublingual B12 tablets dissolve when placed under the tongue and are also easily absorbed and utilized by the body.

November 2016

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9/28/16 11:11 AM

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The Essential Fats EAT FAT—IT’S GOOD FOR YOU! While this may sound like bad advice, good fats are absolutely essential for optimum health. Essential fatty acids (EFAs) are the building blocks of fats that play a variety of roles in the body.

They’re the building blocks of cell membranes and a key source of energy, and they even promote skin health.

EFAs are also responsible for the

BY SALLY KARLOVITZ, CN

production of prostaglandins, hormone-like substances that regulate many body processes including inflammation, cardiovascular, and immune functions. The two main categories of essential fatty acids are omega-3 and omega-6. They are called essential because our body requires them but does not manufacture them, so we must get them in our diets.

The omega-3 fatty acids EPA and DHA are found in fatty fish, such as salmon or tuna. Seeds, including flax, hemp, and ahiflower also contain fatty acids that convert to EPA and DHA in the body. Ahiflower oil has been found to have a high conversion rate to EPA. Studies have shown that people with a high omega-3 oil intake from either fish or vegetable sources (such as seed oils) have a significantly reduced risk of developing heart disease. EPA decreases inflammation in the body, while DHA targets eye and brain health. DHA is required for normal fetal brain development, making it an important nutrient during pregnancy and early childhood. Omega-3 fatty acid deficiency has been linked to behavior problems in children, making them an essential part of any nutrition program for kids.

Omega-6 fatty acids, including linoleic acid (LA) and gamma linolenic acid (GLA), are popularly used to help ease PMS complaints and promote healthy skin. They also have anti-inflammatory benefits. Most omega-6 supplements are derived from evening primrose oil, borage oil, or black currant seed oil.

Flax, hemp and ahiflower also contain omega-6 fatty acids.

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Controlling the Urge A NATURAL SOLUTION After five years of her frequent nightly trips to the bathroom, Marie started drinking Bladder Control Tea for Women, an herbal tea by Bell Lifestyle Products, a North American company specializing in dietary supplements.* The tea worked.* “With this I get up once, and sometimes two [times a night]—it depends what I have had to eat the day before—and that’s it. So I really like it,” Marie said.* Other women who had tried other products and techniques, also found success in the Bladder Control Tea. The suggested use is to drink one large cup of the tea per day initially. Some women find later that drinking it every other day, or once or twice a week is all they need, while some continue to drink it every day.* “[It] changed my life,” Dalia from Florida wrote on Bell’s website. She said the tea started to work from the third week. “I would highly recommend it.”* “The [tea] gave me amazing relief,” wrote Alice from Arizona on the website. She had had trouble when she coughed, sneezed, or waited too long to use the restroom, and had begun having leakage during the night.* She told Epoch Times the tea was “wonderful” for her during the couple of years she drank it, and only stopped because she lost weight, which resolved her issues.* Diane has been drinking it for over two years on an as-needed basis, and for her it has remained effective.* Many testimonials on the Bell website and reviews on other websites contain exclamations about how fast the tea worked for them. However, this is not the case for all women. Health is a dynamic state, influenced by so many variables, hence different people respond differently to the same product.* Marie almost stopped drinking it after not seeing results. “The first couple months it did not do much and then all of a sudden it just seemed to really take effect.* She makes about ten cups at a time and keeps them in a jar in the fridge. Her travel tip: Freeze the brewed tea in bottles for easy toting. The tea is completely natural, with eight herbs, natural citrus flavor, and not a

single synthetic ingredient. The herbs are: Cranberry, early goldenrod, marshmallow, stinging nettle, parsley, rose hips, uva-ursi, and small-flower willow herb.

President of Bell Lifestyle Products, Nick Jerch, said he sells the tea in 80 countries and has on file around 1,000 testimonials from women who had success drinking the tea.* A businessman by trade, Jerch founded Bell Lifestyle after taking a shark cartilage supplement that supported his joint health and inspired him to share the benefits with others.* “I don’t need the money from the health care products, I have enough money to make a living on my sporting goods. … But this here gives me the greatest satisfaction,” he said.* Jerch is so confident in the products that he offers a full refund, no questions asked, if anyone is not satisfied.* Few customers ask for refunds though.

“The refunds amount to less than 1 percent,” he said. “We have been doing it since I started business.”* The best way to buy the tea is from a local shop.

WHAT THE DIFFERENT HERBS DO Cranberry Tea is a perfect way to get the benefits of cranberry as opposed to sugared juices. Cranberry has antibacterial properties and helps thin mucus. It’s also rich in a type of antioxidant called anthocyanins.* Early goldenrod Traditionally used for fevers, early goldenrod is a diuretic and helps quell inflammatory response in the body. It’s also good for the kidneys.* Marshmallow Marshmallow is a demulcent, which means it soothes mucus membranes and helps brings relief from discomfort due to urinary tract issues. It is also good for the stomach.* Stinging nettle Stinging nettle is a wonderful blood cleansing, nutrient rich, iron building herb that gently encourages the kidneys to work a little more. Despite it’s stinging capacity, it’s very gentle and can be given to children and the elderly.* Parsley Parsley cleanses the digestive system and is a good source of nutrients like vitamin A, vitamin C, iron, and magnesium.* Rose hips Rose hips are full of vitamin C and antioxidants. They are a great source of vitamin C because, as with many plants, all the phytochemicals work together synergistically in the body, an effect which can be lost when vitamins are taken in pill form.* Uva-ursi Uva-ursi (which means bears grape) is an herb used for urinary tract health and actually promotes muscle tone in the urinary tract. Uva-ursi has antiseptic properties and helps promote proper inflammatory balance.* Small-flower willow herb Small-flower willow herb (different from the tree) is often used for support of the prostate gland. For women, it calms and eases the discomfort experienced with urinary tract issues and stimulates the kidneys.*

Bell Lifestyle Products 1-800-333-7995 www.belllifestyleproducts.com

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

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

potent pomegranate This seasonal favorite may hold the key to younger-looking skin

P

omegranate is the latest wonder ingredient in anti-aging skin care.

It has three times more antioxidants than green tea and red wine, which helps neutralize the free radicals that cause skin damage and visible signs of aging. In fact, pomegranates have more polyphenols— naturally occurring plant chemicals that function as antioxidants— than “superfoods” like açai and white tea.

Pomegranates are also packed with vitamins C and E, which slow the signs of aging by preventing the breakdown of collagen and aiding the growth of fibroblasts, cells that produce elastin and collagen. They’re rich in zinc, a mineral that regulates the growth of basal cells, which develop into mature skin tissue and assist in wound healing. Plus, pomegranates contain copper, which is needed to produce melanin, a pigment responsible for the color of skin, eyes, and hair that also provides natural sun protection.

Another important constituent of the fruit, ellagic acid, helps prevent pigmentation and age spots. Research demonstrates that ellagic acid may even inhibit the growth of skin cancer. Specifically, the effects of ellagic acid on melanoma cells showed “an inhibitory effect on cell proliferation at specific concentrations.”

Several studies show that pomegranate seeds’ rich oil helps to accelerate healing by protecting the outer layers of the skin and encouraging cells to regenerate. The oil is an ideal moisturizer for dry skin, and a potent source of flavonoids and punicic acid, which reduces inflammation and improves skin elasticity.

Reduce the appearance of fine lines and puffiness around the eyes with The Jojoba Co. Cucumber & Guava Firming Eye Balm.

This effective balm cools and soothes while boosting collagen with jojoba, aloe, cucumber, guava, and pomegranate. Suitable for all skin types.

Reduce the appearance of fine lines and wrinkles with Nourish Organic Ultra-Hydrating Face Cream. Pomegranate helps firm, while argan oil supplies fatty acids that hydrate and replenish. Perfect for normal to dry skin.

Grasp that clean feeling with Nature’s Gate Pomegranate Sunflower Liquid Soap. This vegan formula gently cleans and refreshes hands with a blend of pomegranate oil and extract, white tea, and sunflower.

Get long-lasting lip protection with Aroma Naturals Pom-Berry Lip Butter. This unique blend of organic butters, beeswax, vitamins C and E, and pomegranate seed oil offers nourishment, moisture, and protection for your lips. You’ll notice the difference after one day.

Pomegranates have three times the antioxidant power of green tea and red wine.

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clean eating

safe celebration Try this streamlined four-step plan to prepare a holiday meal without gluten and genetically modified ingredients

A

voiding both gluten and GMOs is never easy, but it’s even more difficult during the holidays.

For a truly safe Thanksgiving, try this step-by-step plan.

STEP 1 Several weeks before the holiday, order an organic turkey or turkey breast. That will ensure that the centerpiece of your meal wasn’t raised on GMO feed.

Butternut Squash with Fresh Sage 2 Tbs. organic extra virgin olive oil 1–2 small shallots, minced 4 cups ¾-inch butternut squash cubes 2 pinches ground nutmeg 1 bay leaf (optional) 6–8 fresh sage leaves, cut lengthwise into thin strips ⅔ cup organic gluten-free chicken broth Unrefined sea salt and pepper to taste 1. Place olive oil and shallots in deep skillet over medium heat until shallots begin to color. Add butternut squash cubes, and season with salt and pepper. Sauté until coated in olive oil and slightly caramelized on all sides.

2. Add nutmeg, bay leaf, sage, and chicken broth. Cover, and cook until squash is tender but still holding its shape, about 8 minutes. If extra broth remains, cook down while stirring squash. If squash isn’t done to your liking, remove dish from heat, leave covered, and allow to steam a few minutes. per serving: 66 cal; 1g pro; 4g total fat (1g sat fat); 9g carb; <1mg chol; 83mg sod; 1.5g fiber; 2g sugars *Recipe reprinted from Gluten Free Throughout the Year

by Melissa Diane Smith

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PHOTO: PORNCHAI MITTONGTARE; PROP STYLING: ROBIN TURK; FOOD STYLING: LIESL MAGGIORE

SERVES 8

November 2016

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By Melissa Diane Smith

STEP 2 Plan your holiday meal preparation. See “Make the Switch” (below) for non-GMO, gluten-free substitutes to many common ingredients, and gather non-perishable, USDA Organic or Non-GMO Project Verified, gluten-free products that you need. Dried herbs and spices, chicken broth, non-GMO gluten-free flour, and rice are common ingredients that can be purchased weeks ahead of time.

STEP 3 Half a week before the holiday, buy hardier vegetables that will last, and fresh ingredients that you need for side dishes—such as chestnut and vegetable stuffing or a wild rice pilaf— that you can make a day or two ahead of time, refrigerate, and reheat on the

holiday. Condiments, such as homemade cranberry sauce, and many desserts, such as apple or pumpkin pie, that are often served cold, also can be made in advance.

STEP 4 A day or two before Thanksgiving, pick up your turkey and perishable items.

Note that zucchini, yellow squash, and sweet corn may all be GMO. Instead, focus on naturally non-GMO green beans, sweet potatoes, broccoli, potatoes, and acorn squash. Even mashed cauliflower, a lowcarb substitute for mashed potatoes, is naturally non-GMO. Finally, enjoy the holiday knowing that you’re avoiding not just gluten, but also GMOs. This is a great feeling when you realize that GMOs were never a hidden part of a Thanksgiving feast until a little less than two decades ago.

Make the Switch*

THE SCOOP ON SUGAR ALTERNATIVES Two natural (and non-GMO) upgrades over white sugar.

Coconut Sugar is sold in granulated form, as a solid chunk, or as syrup.

It has a moderate-to-low glycemic index of 35–50, and a light caramel flavor that’s great for everyday sweetening. Sweet picks: Essential Living Foods Organic Coconut Sugar; Navitas Naturals Organic Palm Sugar; Coconut Secret Raw Coconut Crystals.

Agave is an amber liquid with a light flavor. Since agave is mostly fructose, choose a brand that’s processed at lower temperatures, which helps keep the fructose content down.

Sweet picks: Essential Living Dark Agave Syrup; Ultimate Superfoods Ojio Raw Clear Agave Nectar.

Banish GMOs and gluten from your holiday meals with these simple substitutions.

INSTEAD OF …

TRY …

Conventional turkey

Organic turkey

Commercial chicken or turkey broth

Organic, gluten-free chicken broth; or homemade turkey broth from organic turkey bones

White wine

Organic or Non-GMO Project Verified white wine; or organic, gluten-free chicken broth

Cornstarch

Arrowroot; coconut flour; or organic and/or Non-GMO Project Verified cornstarch

Soybean oil, canola oil, corn oil, and cottonseed oil Butter Milk Gluten-free flour blends

Unrefined extra virgin olive oil; coconut oil; avocado oil; organic butter; or macadamia nut oil Organic (preferably pasture-raised) butter; organic coconut oil; or organic olive oil Organic milk; organic coconut milk; or Non-GMO Project Verified organic unsweetened almond milk Unblanched almond flour; coconut flour; or organic and/or Non-GMO Project Verified gluten-free flours

Sugar, brown sugar, and corn syrup

Coconut palm sugar; coconut nectar; 100% pure maple syrup (not blended with corn syrup); Non-GMO Project Verified honey; organic unrefined cane sugar; applesauce or mashed fruit; or mesquite meal

Canned cranberry sauce

Store-bought USDA Organic, gluten-free cranberry sauce; or homemade cranberry sauce made with non-GMO sweeteners *Adapted from Going Against GMOs by Melissa Diane Smith

The Healthy Edge

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natural gourmet

By Nicole Brechka

brussels sprouts This fiber-filled veggie couldn’t be any healthier for you, and it shines here in this festive (and very easy to make!) side dish

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK

A

fter being maligned for years as one of America’s most-hated vegetables, Brussels sprouts have finally crossed over into the “cool” category, joining the likes of kale, quinoa, and coconut oil. These nutrient-packed orbs are popping up right and left on high-end restaurant menus, roasted to crispy perfection and glazed with everything from balsamic vinegar to honey.

In terms of health benefits, Brussels sprouts top the charts for cholesterol-busting soluble fiber, with 2 grams per ½-cup serving. Some nutrition experts believe that the fiber benefits of Brussels sprouts are best utilized by the body when the sprouts are steamed. In traditional Chinese medicine, Brussels sprouts are used to improve digestive health. Brussels sprouts are part of the cruciferous vegetable family (e.g., broccoli, cauliflower) and boast certain compounds that have been shown to reduce cancer risk.

These healing compounds contain sulfur, responsible for giving the sprouts their strong odor when boiled or steamed.

Now it’s time to give Brussels sprouts a starring role at your holiday dinner table. Here’s a savory version made with colorful cranberries and crunchy walnuts for a taste combination that is likely to please even self-professed “veggie haters.”

Brussels Sprouts with Walnuts & Dried Cranberries SERVES 6

Recipe by Nicola Nieburg Tart cranberries and agave nectar add a sweet tang to these pan-seared Brussels sprouts, which also pair well with earthy walnuts. ½ 2 1½ 2 1 ¼ 1 1

cup coarsely chopped walnuts tsp. olive oil lb. Brussels sprouts, trimmed and halved medium shallots, halved and sliced (¼ cup) clove garlic, minced (1 tsp.) cup coarsely chopped dried cranberries Tbs. agave nectar Tbs. walnut oil

1. Roast walnuts in large skillet over medium-high heat 3–4 minutes,or until fragrant.

Transfer to plate.

2. Wipe out skillet; return to heat. Add oil, swirling to coat bottom. Add Brussels sprouts, and cook 5 minutes, or until browned, stirring occasionally. Add shallots and garlic; cook 1 minute more.

3. Stir in cranberries, agave, and 1 cup water. Partially cover pot; reduce heat to medium. Simmer 5–7 minutes, or until most of liquid has evaporated and Brussels sprouts are just tender. Put in serving bowl. Toss with walnut oil and nuts; add salt and pepper to taste.

per serving: 172 cal; 5g pro; 11g total fat (1g sat fat); 19g carb; 0mg chol; 124mg sod; 5g fiber; 9g sugars 32

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On sale exclusively at Akin’s Natural Foods Market and Chamberlin’s Natural Foods Market Phyto Therapy

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Bravo Tea

Liquid Calcium 1000 mg

Herbal Actives Valerian Extended Release

Kidney Strong Tea

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Powerful antioxidant and immune support.*

Optimal digestive support.*

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Use internally or externally.

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Lavender Coconut or Vanilla Chai Lip Balm

Citrseal Frizz Solution

Avocado & Kelp Facial Cleanser

Delicious moisture for your lips.

Ultra-light frizz solution with citrus peel extract.

A creamy and gentle facial wash.

With organic cocoa and shea butters.

Leave in or rinse out.

Cleanses and moisturizes.

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85% organic.

For normal, dry, and combination skin.

Gluten free.

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Stress Soothers!* Natural solutions to keep you calm.

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Cran-Ultraâ&#x201E;˘ Cranberry Where to find all of the great products seen in this magazine:

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

This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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One capsule a day.

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