AKiN'S Healthy Edge August 2016 by HFAI

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August 2016

Rise & Shine! WITH OUR DELICIOUS

(AND GLUTEN-FREE)

Breakfast Dishes

Try It! MORNING

SUNSHINE SMOOTHIE P. 29

CLEAN EATING

Plus...

QUICK FIXES

43 healthy hacks for beauty, weight-loss, and more

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9 key reasons to go organic

MELATONIN

natureâ&#x20AC;&#x2122;s perfect sleep aid

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pHresh

Magnesium Roll-On Deodorant pHresh introduces a revolutionary roll-on that delivers a dose of the essential mineral magnesium to your body with each application. Magnesium is essential for maintaining a balanced, healthy life. These unisex formulas oﬀer naturally eﬀective protection against odor, all without the use of parabens, glycols, aluminum or gluten. Vegan and cruelty free. Available in 3 scents: Ginger Rose, Sea Mineral or Tropical Nectar.

Rejuva Minerals

Natural Beauty Cosmetics Mega Lash Mascara in Midnight Black is perfect for lengthening and thickening lashes. This truly natural water resistant mascara conditions lashes with cotton extract & avocado. PurLips Lipsticks give a semimatte ﬁnish and are packed with lip loving ingredients and moisturizing natural oils. PurLips Lipsticks do not contain any F,D&C artiﬁcial dyes or carmine.

HayMax A La Maison

Fresh Sea Salt Body Care A La Maison oﬀers traditional French recipe body care, including triple milled soaps and ultra moisturizing lotion. The Fresh Sea Salt family oﬀers an outdoor fresh scent. The Liquid Soap is vegetable based soap with olive and argan oils. Bath & Shower Gel is a vegetable based soap with shea butter and argan oils. Hand & Body Lotion is a quick absorbing formula with shea butter and argan oil.

Bye-You Bug

Original Vanilla-Lavender Lotion & Spray These innovative formulas are made with soybean oil, lemon juice, a blend of vanilla extract, glycerin and water, plus essential oils. The result is a wellbalanced mosquito deterrent and cover scent, without harmful chemicals. In scientiﬁc studies, vanilla has been shown to protect your skin against mosquito bites for up to 5 hours, and has also been shown to be an eﬀective cover scent and lure for game animals.

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Allergen Barrier Balm HayMax oﬀers a truly unique approach to ﬁghting allergies. This natural, organic nasal balm is applied to the rim of the nostrils or the bones around the eyes. Made with beeswax and oils, it traps pollen and dust before it enters the body. HayMax has been proven to reduce dust and pet allergens and more than 1/3 of pollen from entering the body. When less allergens enter the body, there is less reaction. Safe for use by pregnant women and children. Available in Pure (Fragrance Free), Aloe, or Lavender.

Beach Organics

Organic Deodorant

These natural deodorants keep you smelling light and fresh all day without harmful chemicals or ingredients. Each deodorant is made from organic coconut oil and cornstarch, baking soda, vitamin E, and essential oil blends. No parabens, sulfates or aluminum. Gluten free. Choose from Lemon Lavender, Lemongrass, Patchouli or Peppermint.

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Mary Ann O’Dell MS,RD

Nova Scotia Organics

Pre and Pro-Biotics Formula This unique powder oﬀers a mix of both prebiotics and probiotics to help support a healthy digestion and immune system. The naturally fruit ﬂavored ready-tomix powder will help keep you regular, and maintain a healthy balance of “good” microorganisms, fed by a full menu of prebiotics in the form of organic fruits, vegetables and grains.

Essential Formulas

Dr. Ohhira’s Essential Living Oils This essential fatty acid supplement provides a vegan alternative to ﬁsh oil. Eight natural plant and seed oils, including ﬂax, olive, borage and avocado, are combined to provide good fats for optimum health. This combination results in a complete and balanced essential fatty acid product that also supplies vitamins and minerals.

Vibrant Health

Vibrant Flora Lean Body Support Vibrant Flora Lean Body Support is a protein and nutrient dense vegetable food with probiotics. Speciﬁc botanicals, including green coﬀee, green tea and garcinia, are added to support good nutrition and speed fat loss. The formula provides nutrients that create a sense of satiety, while also delivering food substances that stimulate metabolism. The protein blend is soy and gluten free.

Favorite Herbs: Ginger

I’m going to write about my favorite herbs over the next few months, and I’m starting at the top of my list with ginger. This common Asian spice can flavor your food, but scientific research continues to confirm many other benefits for this herb, including: • Stomach Tonic. Ginger is probably best known as a stomach tonic, improving digestion and alleviating nausea. Studies have shown ginger to be very effective in relieving the nausea associated with chemotherapy, motion sickness, and morning sickness. • Anti-inflammatory. Ginger can help reduce levels of the COX-2 enzyme that promotes inflammation. This makes it useful for pain and inflammation associated with arthritis or overexertion. • Stimulating. Ginger is a warm stimulating herb that improves circulation. This is not only good for the heart, but also makes it a soothing herb useful during cold and flu season. A recent study showed that Type 2 diabetics taking ginger had decreased levels of insulin, LDL cholesterol and triglycerides compared to a placebo group. • Memory Enhancer. One study found that ginger supplements were found to support memory and cognition in middleaged women.

Earth Mama Angel Baby

Breastfeeding Support Breastfeeding is the most natural way to feed your little one, and Earth Mama Angel Baby’s natural breastfeeding products are nature’s gifts to nursing mamas. Gel-free, microwaveable Booby Tubes® breast packs help ease breast engorgement and infection. Sore, cracked nipples get relief from Natural Nipple Butter, lanolin-free nipple cream. Organic Milkmaid Tea helps support healthy breast milk production.

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IntegriHerb™ Ginger Root • Supports healthy digestion & circulation.* • Supports healthy inﬂammation response.* • Quality whole herb capsules.

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August 2016

features 18 Buyer’s Guide to Organic & Non-GMO Food Despite (or perhaps because of) their growing popularity, organic and non-GMO foods are often more expensive than their conventional cousins. Here are 9 important reasons why it’s worth paying the premium for healthy, natural food.

22 Quick Fixes We tapped three top experts to give you the scoop on their favorite weight loss, beauty, and supplement hacks to keep you feeling and looking your best.

departments NEWS FLASH

HEALTH FROM THE HIVE

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

SUPPLEMENT ADVISOR

All About Melatonin. Known for its prowess as a natural sleep aid, this key hormone may also reduce cancer risk.

HERBAL ADVISOR

HEALING EDGE

Youthful Glow. Skin-saving solutions for adolescent acne.

BRAIN HEALTH

YEAST BALANCE

Natural ways to kick candida to the curb.

Oh Happy Day! Beat the breakfast blues with our energy-boosting gluten-free recipes.

PURE BEAUTY

Skin Saviors. Smooth wrinkles and repair sun damage with vitamins C & E.

The best nutrients to help prevent and treat ADHD, Alzheimer’s disease, and related issues.

Soothe stress and get back into balance with these key botanicals.

CLEAN EATING

Relieve, Repair, & Restore. Natural strategies to ease arthritis pain and get you moving again.

EXPERT’S CORNER

ADAPTOGENS

Black Cohosh. Ease menopause symptoms naturally with this time-tested herbal remedy.

Our guide to the best bee products, from honey to propolis and more.

NATURAL GOURMET

Salad Days. The perfect dish for hot August nights.

August 2016

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editor’s letter Take the Shortcut Do you ever feel that there just aren’t enough hours in the day to get everything done? If so, you’re definitely not alone. Our increasingly overbooked and overloaded modern lives have given rise to a host of convenient shortcuts to help us save a few precious minutes. Don’t have hours to spend at the mall? Just a few clicks on Amazon and you can find what you want. Need to get across town in a hurry? The GPS will highlight the quickest route. Can’t sit down to watch the news? CNN will beam headlines right to your phone. Heck, even fast food isn’t fast enough these days, as restaurants such as Taco Bell have developed apps that let you order in advance, avoid the lines, and pick up your meal in a flash. When it comes to good health, however, there really aren’t any shortcuts—or are there? For our cover story this month (“Quick Fixes,” p. 22), we asked three top experts for their favorite “hacks”—quick, time-saving tips for weight loss, beauty, fitness, and more. While there’s no substitute for a healthy diet and regular (and time consuming) exercise, these simple shortcuts make great additions to any healthy regimen. And most of them involve using things that you already have lying around the house. How’s that for convenient? Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, Vera Tweed Graphic Designer Maggie Samson 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 Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman 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. 7. 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.

August 2016

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newsflash Ginger Good for the Heart Ginger can reduce the risk of high blood pressure and heart disease, according to a study of more than 4,600 adults between the ages of 18 and 77, published in the journal Nutrition. Researchers looked at how much ginger was consumed and found that between 2 and 4 grams daily reduced risk for heart disease in all age groups and reduced risk for high blood pressure up to age 60. Ginger is available in root powders, supplements, and teas.

DID YOU KNOW? A USDA study found that 90 percent of the antioxidants in fruit are in the juice, rather than pulp.

YEARS

POTENT

Anti-Inflammatory Foods It’s no secret that fruits and vegetables contain beneficial nutrients, but some are more potent than others at fighting the chronic inflammation that underlies many major diseases, including cancer, heart disease, diabetes, and Alzheimer’s. That’s what British researchers found when they tested the ability of different foods to reduce age-related chronic inflammation and development of such diseases. The study, published in the British Journal of Nutrition, suggested that older people could benefit from curcumin and resveratrol supplements, and identified the following as especially good anti-inflammatory foods:

The 10-Minute

CARDIO WORKOUT The right 10-minute workout can be just as effective as one that takes 50 minutes, according to research at McMaster University in Hamilton, Ontario, Canada. The 12-week study compared no exercise with short and long exercise bouts on a stationary bike in a group of 27 sedentary men. Compared to 50 minutes of moderate cycling at a steady pace, this 10-minute regimen was just as beneficial: 2 minutes: warm up 20 seconds: intense cycling 2 minutes: moderate cycling 20 seconds: intense cycling 2 minutes: moderate cycling 20 seconds: intense cycling 3 minutes: cool down

After age 65, moderate to intense exercise (more vigorous than walking) slows mental aging—a lot. A study by the University of Miami and Columbia University found that, in terms of memory and mental abilities, older people who do moderate to intense exercise are 10 years younger than those who do only light or no exercise.

Açai berries Apples Black currants Green tea

Onions Red, purple, and black grapes Whole wheat

16,000 According to the non-profit Environmental Working Group, approximately 16,000 foods and beverages may come in cans, bottles, or jars that contain the hormone-disrupting chemical, BPA (bisphenol A). To see which products are on the list, visit ewg.org.

“The basic principles apply to many forms of exercise,” says lead researcher Martin Gibala, PhD. “Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout. The health benefits are significant.” The study was published in the journal PLOS ONE.

August 2016

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When stress takes hold

Find Your Serene When we’re stressed, our bodies unleash a cascade of over 500 biochemical events that left unchecked can drain our energy, and make us unable to think clearly. Fortunately, our bodies also have calming chemistries we can tap into.* At Source Naturals®, we understand the science of stress, so we created Serene Science®, a full line of products that work with your body’s natural calming mechanisms to help you relax. From formulas like Theanine Serene® that soothe both the mind and body, to single-ingredient products that help with one specific type of stress, Serene Science® can help you feel peaceful and more balanced.* When we’re serene, our thoughts are clear and our minds focused. We’re able to accomplish more of what we want to in life. Find your serene. Your body and mind will reward you.* See the video and learn more at SereneScience.com.

S O U R C E

N AT U R A L S

*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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supplement advisor

By Isaac Eliaz, MD, LAC, MS

all about melatonin

OPTIMIZE YOUR MELATONIN PRODUCTION

This hormone not only regulates sleep, but it’s also a strong antioxidant and may even help reduce your risk of cancer

ounting evidence shows that sleep is vital to health, but sleep by itself is not enough. We need to sleep in darkness. And the reason for this is melatonin. Produced mainly by the pineal gland, melatonin is a hormone that helps regulate the body’s relationship with light and darkness. When it gets dark, your body produces melatonin as a precursor to sleep. In essence, melatonin is the reset button for the circadian rhythm, your body’s internal clock system. The hormone can influence everything from cellular health to mental acuity. But that’s only part of the story. Melatonin is a potent antioxidant, anti-inflammatory, immune modulator, and “repair” hormone. It has even been shown to kill cancer cells. Although researchers haven’t figured out exactly how these pieces fit together, they do know that melatonin controls numerous mechanisms that help the body run smoothly.

Keeping Time To some degree, melatonin is the winding mechanism for your biological clock. As darkness falls, and levels of this hormone increase, you start to feel drowsy. People have found lots of ways to ﬁght this instinct, but you risk major health issues when you suppress this natural process. Humans are built to sleep. Even more importantly, we are built to sleep at night, around the same time every night. A lack Paragon Plus Melatonin Dots supply 1 mg of pure melatonin in every sublingual tablet.

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of sleep or poor-quality sleep can hinder critical repair processes and generate inflammation, a major driver of cancer and other illnesses. Sleeping during the day doesn’t counteract this effect, as light inhibits melatonin production. Many studies have shown that night shift work can dramatically affect health. Research conducted in France found that female shift workers had a 30 percent greater chance of developing breast cancer. Other research has shown that sleep deficiencies can contribute to obesity and make it more difficult to lose weight.

Melatonin’s Anti-Cancer Benefits Melatonin is known for its ability to scavenge free radicals—aberrant molecules that can damage the body’s cells. Since melatonin is both water- and fat-soluble, it moves easily through cell membranes, allowing it to clean up free radicals where they tend to do the most damage. Melatonin has also been shown to protect mitochondria, the energy-producing factories within cells. It can even help protect your precious DNA. Reducing oxidative stress is an indirect way to ﬁght cancer, but melatonin also helps to kill cancer cells by inducing apoptosis, the programmed cell death that is often turned oﬀ in tumors. In addition, melatonin inhibits tumor blood vessel growth. Because cancer cells grow so rapidly, they need a lot of nourishment. Viva Vitamins Sleep-Eze combines melatonin, herbs, and amino acids to support nighttime rest.

Natural Health International Herbatonin supplies 3 mg of plant-based melatonin, perfect for jet lag, shift work, and restful sleep.

Use these tips to support optimal melatonin production: Maintain a regular, in-the-dark sleeping schedule. Avoid using bright lights before bed, which can reduce melatonin production. If you live near outdoor, all-night lights, invest in blackout curtains. Cover up lights on rechargeable toothbrushes, phones, and computers, as they can suppress melatonin production. Add some melatonin-rich foods to your evening meal or snack. Pineapples, bananas, oranges, cherries, oats, corn, barley, and tomatoes provide extra melatonin, as well as precursors that improve the body’s melatonin production.

Reducing blood vessel growth can help starve tumors.

Taking Melatonin Adding melatonin to your supplement regimen can be beneficial in a number of ways. First, it’s an excellent and gentle way to encourage sleep, which can be particularly helpful for insomniacs. It can also help people who travel and must contend with jet lag, supporting their efforts to adjust to distant time zones. And it can benefit people who work the late shift and have no choice but to grab their sleep in the daytime. When considering supplementation, however, remember that this is a powerful hormone. Pregnant women should avoid melatonin supplements to be safe, as it regulates female reproductive hormones. It’s not yet clear whether supplemental melatonin can prevent cancer. But its ability to support restful sleep and help reset the body’s circadian rhythm alone can make it quite useful. Taking as little as 0.5 mg can be therapeutic, although it is safe to take up to 5 mg per day.

August 2016

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CHOOSE your SUPPORT Bgmkh]n\bg` ;en^[hgg^m l MZk`^m^] <ahb\^ ® pahe^ _hh]&[Zl^] lmkn\mnk^&_ng\mbhg ebg^ maZm h__^kl pahe^lhfêr \kZ_m^] _hkfneZl \hgmZbgbg` \hfie^f^gmZkr [e^g]l h_ gnmkb^gml mZk`^m^] mh li^\b_b\ \hg]bmbhgl bg ma^ [h]r Z i^k_^\m Zgmb]hm^ _hk mahl^ pah [êbô^ ma^r lahne] `^m fhlm h_ ma^bk gnmkb^gml _khf pahe^ _hh]l Zg] pZgm Z lmkn\mnk^&_ng\mbhg lniie^f^gm mh lniihkm maZm iabehlhiar' Ƈ

• Whole food-based • Free of melatonin • Free of most allergens (e.g., soy, gluten & milk) • Scientifically substantiated potencies • Vegan/Vegetarian • Kosher Certified • Non-GMO†

• Whole food-based • Free of most allergens (e.g., soy, gluten & milk) • Scientifically substantiated d potencies • Sustainably harvested herbs and botanicals • Kosher certified • Non-GMO†

T H E

P O W E R

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Available at fine natural food stores 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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YEARS

F additional information on Bluebonnet nutritional supplements, please call For 1-800-580-8866, visit www.bluebonnetnutrition.com, or write: 1 B Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478.

5/23/16 11:16 AM

herbal advisor

black cohosh

By Vera Tweed

Hot flash relief and more

n herb used by American women for more than 100 years, black cohosh continues to be a popular natural remedy. In younger women, it can reduce PMS, menstrual cramps, low back pain, muscle aches, anxiety, and depression related to monthly cycles. During menopause, it can provide relief for hot ﬂashes, irritability, night sweats, depression, anxiety, vaginal dryness, insomnia, and other symptoms. “Menopausal women think, ‘oh well, I’m just getting old,’ and they just put up with it,” says Nancy Evans, ND, at Torrance, Calif.–based Holtorf Medical Group. “I want them to not be satisﬁed with anything less than optimum health.”

What It Does

MENOPAUSE REMEDY KIT A variety of herbs can help ease perimenopausal and menopausal symptoms, including: Black cohosh: In general, 20 mg of black cohosh extract, twice daily. Expect relief within a few weeks. For specific products, follow label directions. Soy or red clover isoflavones: Since these are phytoestrogens, they are not generally recommended without medical supervision if estrogen is contraindicated due to breast cancer risk or other health conditions, but they can be alternatives for other women. Follow directions on labels or from a health professional.

Black cohosh can help with monthly hormonal fluctuations or imbalances and drops in hormone levels, says Evans. It calms the Progesterone cream: Evans has found that it brings relief nervous system, reducing cramps, aches, and anxiety. It acts as a for about two-thirds of women. For PMS or menstrual difficulties, she recommends using it during the second half uterine tonic, helps relieve depression, and reduces hot flashes and of each monthly cycle, starting on day 14. Women who no other symptoms. “It can also help with headaches that are associated longer have periods can use it every day. Progesterone can with low estrogen—monthly during menses in a younger woman,” be used with black cohosh or a phytoestrogen supplement. she says, “and chronically in menopause.” Studies of more than 2,500 women found that 20 mg, twice daily, of a standardized black cohosh extract called Remifemin reduced hot flashes and other menopausal according to a study of 65 women, published in the same journal. symptoms as much as hormone replacement therapy in many cases. Over the years, researchers also observed that black cohosh affects the central nervous system. And finally, a study by the University of Illinois and the National Institutes of Health How It Works For many years, the mechanism of black cohosh remained a mystery. discovered that black cohosh binds with opiate receptors. The opiate receptor system regulates levels of sex hormones, pain, First, it was viewed as a phytoestrogen, a plant ingredient that acts appetite, and the central nervous system, which, in turn, controls like estrogen. But later studies found that it doesn’t act like a core body temperature. hormone and doesn’t pose the risks of hormone therapy. A Multiple studies have also examined the safety of black cohosh. cell study found that unlike estrogen, black cohosh did not A review of research and other clinical data, including adverse induce growth of estrogen-sensitive breast cancer cells. event reports from the FDA and the World Health Organization, In the journal Menopause, researchers concluded that was published in the journal Menopause. Looking at data on this “suggests a favorable safety profile for use in women with a history of breast cancer.” more than 2,800 women who took black cohosh for menopausal Estrogen replacement therapy symptoms, it concluded that the herb is safe “for use in women increases breast density, making it more experiencing menopausal symptoms and as a safe alternative difficult to diagnose breast cancer. for women in whom estrogen therapy is contraindicated.” But black cohosh does not increase breast density,

SAGE ADVICE FOR HOT FLASHES Supplements of sage leaves can relieve hot flashes, according to a study of 69 menopausal women who were experiencing at least 5 hot flashes per day. In the study, published in Advances in Therapy, supplemental sage reduced hot flashes, on average, by 50 percent within 4 weeks and by 64 percent within 8 weeks. Sage teas have also been reported to reduce menopausal symptoms.

Life Flo Progesta-Care progesterone cream

Source Naturals Hot Flash with black cohosh

Traditional Medicinals Organic Cooling Sage tea

August 2016

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Sometimes pain is inevitable, but suffering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy inflammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin

NEW!

and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy inflammation response, joint and muscle health, cardiovascular benefit, colon and liver function, as well as other nutritional benefits. *

Take the first step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 near you. ation and a store for more inform Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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5/23/16 11:19 AM

healing edge

relieve, repair, & restore Natural strategies to ease arthritis pain and get you moving again

ore than 600,000 Americans have knee replacement surgery every year, but not all of these procedures are necessary. Designed to be a treatment of last resort to relieve pain, usually from osteoarthritis, at least one-third of knee replacements were found to be medically inappropriate in a recent study at Virginia Commonwealth University in Richmond. Like any surgery, joint replacement has its risks. About one in every 13 patients experiences some type of complication, including infections and blood clots. And artiﬁcial joints may not last a lifetime—the younger the age of the patient, the more likely another replacement will be required later in life, when risks are higher. And pain-relieving drugs can damage the stomach or lead to addiction. “I prefer using natural rather than prescription therapies for arthritis,” says Jacob Teitelbaum, MD, and author of Real Cause, Real Cure ; “The natural program I recommend eases pain, decreases inﬂammation, and helps repair joints.”

Repairing Joints Cartilage cushions joints, but in osteoarthritis, it wears away, and in rheumatoid arthritis, it’s damaged by misguided attacks from the immune system. In both cases, Teitelbaum recommends repairing cartilage with these supplements: Glucosamine sulfate: A natural component of cartilage,

glucosamine helps cushion and heal joints by restoring lost cartilage. Take 750 mg, twice daily, for a minimum of 6 weeks. MSM: While it decreases inﬂammation and pain and

can help relive arthritis by itself, MSM is even more eﬀective when taken with glucosamine. Take 400 mg, three times daily. Chondroitin sulfate: Another cartilage-repairing nutrient recommended for severe arthritis. Look for an absorbable form described as “low molecular weight.” Take 400 mg, three times daily, or 1,200 mg once daily.

August 2016

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6/24/16 10:43 AM

By Vera Tweed

More support: For a combination of other nutrients that support joint health, take a broad spectrum multivitamin with a variety of antioxidants and 2,000 IU of vitamin D.

Reversing Inflammation, Relieving Pain Ibuprofen and other over-the-counter pain relievers relieve inﬂammation, but natural substances can serve the same function without the risk of stomach bleeding. Teitelbaum recommends taking omega-3 fatty acids in a phospholipid form or in ﬁ sh oil, as well as the following supplements (available as individual herbs or in a formula called End Pain): Boswellia:

A centuries-old Ayurvedic remedy that’s also known as frankincense, boswellia has reduced pain by up to 90 percent in arthritis studies. Take 300–600 mg, three times daily, of an extract standardized to contain 70 percent boswellic acids. Cherry fruit extract: Rich in antioxidants,

cherries provide pain relief for many arthritis suﬀerers. Take approximately 300–600 mg of an extract, three times daily.

Willow bark: Often called “nature’s

aspirin,” its active ingredient, salicin, is somewhat similar to aspirin but much safer. Take 240 mg daily of salicin, which is listed in the Supplement Facts of many willow bark supplements. Curcumin: The active ingredient in

turmeric, the curry spice, curcumin is a strong anti-inﬂammatory. Follow product directions, as dosages vary for diﬀerent forms.

Restore Function Teitelbaum also recommends at least 20 minutes of exercise every day. Do gentle movements and never try to “push through” signiﬁcant pain. If walking hurts too much, try exercising in water. If nutrition and exercise don’t help, food allergies or sensitivities, or hidden infections, may be underlying or contributing to arthritis or other “-itis” conditions that cause joint pain. The common food ingredients aspartame (an artiﬁcial sweetener in NutraSweet and other sugar-free products) and MSG can aggravate arthritis, and are best avoided.

BETTER BONES Improving bone health also supports joint health—and vice versa. R. Keith McCormick, DC, author of The Whole Body Approach to Osteoporosis, recommends four basic supplements as the core of a bone-improvement plan:

JOINT FACTS Just one extra pound of body weight adds three pounds more pressure on knee joints, and multiplies pressure on hip joints by six. Weight loss of 15 pounds can cut knee pain in half. Exercise that is gentle on joints can help relieve arthritis pain. Walking, swimming, stretching, and riding a stationary bike are all good choices. Slow, rhythmic dancing relieved knee and hip pain and reduced use of pain medication by 39 percent of participants, according to a study of mostly women with an average age of 80 at Saint Louis University in Missouri.

Trace Minerals Research Liquid ActivJoint Platinum features therapeutic doses of glucosamine, chondroitin, and MSM, plus vital minerals.

The Healthy Edge Glucosamine Complex blends inflammationfighting herbs for fast relief, plus glucosamine and chondroitin for long-term joint support.

A high-quality multivitamin for overall nutritional support. A bone-support supplement providing 1,000–1,200 mg/day of calcium and 500–600 mg/day of magnesium. Probiotics containing both Lactobacillus and Bifidobacterium, which promote optimal digestive functioning and reduce systemic inflammation. Fish oil, 2–3 grams per day, to supply omega-3 fats, which help reduce inflammation and bone loss. — Kathleen Engel .

Akin’s & Chamberlin’s Cher-Meric contains an effective blend of tart cherry fruit extract and turmeric extract.

The Healthy Edge

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expert’s corner

By Emily Kane, ND, LAc

youthful glow Natural strategies to help clear up adolescent acne— just in time for back-to-school

I try to keep my skin as clean as possible, but I still suffer acne breakouts all the time. Is this just part of “growing up,” or is there a natural way to stop it? —Fran G., Ogunquit, Maine

Contrary to popular belief, acne is not caused by poor hygiene. It’s actually caused by an overproduction of sebum, which leads to clogged pores that accumulate dead skin cells and bacteria. These clogged pores are visible as white heads, black heads, and pimples. The good news is that a healthy, natural skin care regimen can help. Try these six steps. 1) First and foremost, be gentle. Harsh chemicals and intense treatments will only irritate your skin. Use a gentle cleanser that contains no drying or acne ﬁghting ingredients. It’s also very important to moisturize your skin no matter how oily it is; your skin, like the rest of your body, needs to stay hydrated to be healthy. Products that dry skin will only cause more problems. 2) Be aware of what’s touching your face. Try to stop yourself from touching or picking at your skin—popping can cause scarring or make pimples worse. If you’re a picker, consider using hydrocolloid bandages to protect pimples from straying hands. The suction created by these thin, clear, non-medicated bandages may also suction out a pimple that’s close to the surface. Also try changing your pillowcase twice a week, which can help minimize facial exposure to excess oils. 3) Eat clean. Identify any foods you think may be causing breakouts, and eliminate them from your diet as much as possible. The most common acne-promoting foods are sugars and dairy products. It should be Natralia Acne noted, however, that there isn’t a Wash deeply clear correlation between diet penetrates to clear and skin clarity. Plenty of people clogged pores. This eat poorly and still have beautigentle combination ful skin. Nevertheless, the quality of herbal and homeopathic of our diet has a huge impact on ingredients helps our health and beauty. Try giving reduce oil and up dairy and sugar for six weeks. control shine You will likely be pleased with without overthe results. drying skin.

4) Over-the-counter treatments that contain benzoyl peroxide or salicylic acid can be helpful in moderation. No treatment should be excessively drying or cause your skin to feel tight and flaky or itchy. Clay masks are effective in bringing pimples to a head and drawing dirt out of pores. 5) Oil therapy can work wonders. Try a blend of equal parts olive oil and castor oil gently applied with a cotton ball. It’s a natural way to clean your face and remove both dirt and makeup. Hemp seed and safflower oils are great for acne-prone skin. Tea tree oil can be a good spot treatment if diluted in carrier oils such as hemp, safflower, or olive. Neem can also help with acne, as a cleanser or spot treatment that won’t dry out your skin. 6) Internal acne remedies. Inositol (4 grams daily) can help balance hormones and reduce skin outbreaks; and indole-3carbinol blocks the androgen receptor and usually produces a quick response in male or female teen acne. Take 600 mg daily until you see improvement, then maintain with 300–400 mg daily. Saw Palmetto (which can be combined with nettle and pygeum for greater effect) helps clear testosterone and reduce pimple formation. Burdock root (Arctium lappa) is a classic herbal remedy for numerous skin ailments. It’s called “Gobo root” in Japan and apparently was a beauty secret of Geisha girls. A daily dose of 25,000–50,000 IUs of vitamin A can also help improve many skin problems. Desert Essence Blemish Touch Stick combines powerful extracts of chamomile, lavender, wintergreen, and calendula with tea tree oil in a roll-on formula that works to diminish skin imperfections and give your complexion a fresh, natural radiance.

Rise-N-Shine Blemish Blocker is a natural, clear-skin formula that helps prevent and treat breakouts. It contains L-glutathione, neem, gotu kola, burdock, and turmeric to help fight acne from the inside out.

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

“Look Youthful, Look Beautiful, Look Healthy with Smart Choices” You don’t look this youthful, beautiful, and healthy at 61 without making some very smart choices. For this, Christie relies on both her own instincts and advice from experts in the fields of nutrition, exercise, and supplementation. That’s why Christie eats healthy foods and gets in 10 to 20 minutes of exercise a day. Christie also knows the right supplement can work wonders. And that’s why she takes BioSil every day. “I am amazed at the results I see in my skin, hair, and nails!” Why BioSil? Simple… Christie: “Gain Back Your Collagen and Keep It!” Christie understands that collagen “plumps” your skin and makes it smooth and youthful looking. In addition, she knows collagen gives your skin its vital elasticity. What’s more, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger too. Christie chooses BioSil, because it’s clinically proven to activate the enzymes that generate collagen.† BioSil helps you regain lost collagen and add new collagen.† Plus, BioSil protects both your new and existing collagen from breakdown due to the age-related rise in levels of homocysteine, the body’s anti-collagen amino acid.† That makes BioSil one very smart choice!

Christie: “No Animal By-Products, That’s Extremely Important to Me” “I am a vegetarian. And I’ve spent a lifetime helping to protect the wonderful creatures who’ve been on the earth longer than us humans. That’s why I’m very happy BioSil contains no animal parts whatsoever.”

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

Christie: “I Like Knowing it’s Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally! Christie: “I Appreciate the Scientifically Valid Clinical Trials” BioSil employed the double-blind, placebo-controlled clinical protocol, the gold standard in clinical trials. The trials are conducted on the actual product, BioSil, not a “key ingredient.” The results are based on calibrated scientific measurements, not personal opinion. And the results reported are all statistically significant, meaning the results came from taking BioSil, not some outside factor. See Christie’s list of food choices and exercise routines www.BioSilUSA.com/BNE716

The First and Only Advanced Collagen Generator® - One Very Smart Choice!

©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. † This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Brain Health for Life

BY MARY ANN O’DELL, MS, RDN

BRAIN HEALTH IS A HOT TOPIC these days. From ADD and hyperactivity in children, to Alzheimer’s disease and dementia in the elderly, finding healthy, nautral solutions for all ages is of great interest to many people. Our brains require a number of nutrients for optimal function, but one of the most beneficial substances for all stages of life are the omega-3 fatty acids EPA and DHA. Omega-3s are highly concentrated in the brain, and they appear to be very important for cognitive and behavioral function. A deficiency of omega-3s during pregnancy can put infants at risk for developing vision- and nerve-related problems. As a child grows, studies have shown that DHA continues to be a valuable supplement for optimal brain function and may be beneficial for children with ADD, ADHD, and autism. DHA has also shown great promise with adults who have dementia or Alzheimer’s disease.

Other nutrients and herbs that show promise for brain function include: Phosphatidylserine (PS)—This derivative of soy lecithin is one of the principle nutrients for memory and focus. It stimulates the brain to produce more dopamine, which is essential to memory, attention, problem solving, and positive mood. It has been used both in children and adults. DMAE—A naturally occurring mild cerebral stimulant that has been used to help with learning and behavioral issues in both children and adults. Ginkgo Biloba—An antioxidant herb that has been shown to increase circulation to the brain, which has a positive effect on memory. It is primarily used in adults. Other Remedies—Homeopathic remedies and flower essences are safe, gentle interventions that can help a child or adult focus and keep attention.

Power Thought Phosphatidylserine formula. Scientifically formulated to support healthy brain function.* With DMAE, ginkgo, and amino acids.

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Super Acti-Omega™

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Super-strength EPA and DHA fish oil.

Homeopathic cell salts and flower essences for kids.

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Alcohol & sugar free.

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Health from the Hive WHEN WE THINK OF BEES, the first thing we think of is their sting. However, bees actually provide us with a host of nutritional and healing materials from their hives. Bee Propolis. Bees create propolis by collecting sap from trees and mixing it with wax in their hives. Propolis contains a variety of phytochemicals, many of which possess antibacterial and antiviral properties. These properties work in the body to increase resistance to illness by stimulating the immune system. Propolis can be used to fight infection both internally and externally.

BY MARY ANN O’DELL, MS, RDN

fight against drug-resistant bacteria, such as the MRSA superbug. It can also be used internally to soothe sore throat and ease ulcers. Bee Pollen. Bee pollen is the male seed of a plant that is collected by bees and carried back to the hive to nourish the colony and structure of honeycombs. Bee pollen is a nutritious food, containing enzymes and coenzymes, along with amino acids, minerals, and vitamins.

Honey. Bees make honey with the use of nectar from flowers. Honey is most commonly used as an alternative sweetener to chemically refined white sugar. While some argue that honey is no different than sugar, others believe differently. Honey contains enzymes, plant pigments, antibiotic agents, trace minerals, and other nutritional components. Manuka is a specific type of honey from New Zealand with unique flavor and health benefits. Researchers have found that medical-grade manuka honey offers topical antibacterial and wound-healing benefits that may be used as a new weapon in the

ountr Life

500 mg per serving. Gluten free.

Q: A:

I’ve heard that some mushrooms can help keep me well. What is in mushrooms that make them good for me? Many mushrooms, including maitake, reishi, and cordyceps, have known therapeutic benefits in the body, primarily related to the immune system. These mushrooms are rich in beta glucans, which have the ability to enhance natural killer (NK) cell activity. NK cells are part of the immune system that provide deep immune health and may even have an anticancer benefit. Maitake is particularly rich in beta-Dglucan, also called D-fraction, which has antiviral, antimicrobial, and immune stimulating activity. Reishi promotes respiratory health, with research showing that it has anti-inflammatory activity that may play a beneficial role in allergies and bronchitis. Cordyceps is the world’s most researched mushroom for increasing stamina and endurance. It is classified as an adaptogen, which is a substance that normalizes the stress response in the body. In addition to the immune benefits, most mushrooms provide a host of nutrients, including protein, vitamin C, B vitamins, calcium, fiber, and other nutrients.

Bee Propolis Caps Derived from 100% pure bee propolis extract from real beehives.

Q&A

Tissue Oil Special skin care for scars, stretch marks, and uneven skin tone. With the healing properties of raw honey, propolis, pollen, and beeswax. Fragrance free.

Myco-8™ Defense Formula Broad-spectrum immune defense.* Helpful during seasonal changes.* Certified organic 8-mushroom matrix. Gluten free.

The Healthy Edge

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Buyer’s 9 Important Reasons to Eat Organic Foods ❱ MELISSA DIANE SMITH

eople typically shop in natural food stores to buy cleaner, healthier foods than what they ﬁnd in conventional supermarkets. It’s common for shoppers to get confused by the meanings of various labels on products, but many now realize that the “cleanest” of all foods oﬀered in stores are those labeled with the USDA Organic seal. The majority of U.S. consumers now say they prefer organic foods and at least occasionally buy and eat organic. Why the growing preference for organic products? When you choose organically produced products, you:

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Guide

to Organic & Non-GMO Foods 1 Eating organically grown foods is the only way to avoid the cocktail of synthetic Avoid synthetic chemical pesticides

chemical pesticides—and excessively large amounts of the herbicide glyphosate (see sidebar, p. 20)—present in commercially grown food. Pesticides can have a cumulative “toxic loading” eﬀect both in the immediate and long term, according to the Pesticide Action Network, and they’re linked to a growing list of health problems, including Alzheimer’s disease, asthma, birth defects, diabetes, learning disabilities, sexual and reproductive dysfunction, and several types of cancer.

2 Increasing numbers of consumers want to avoid untested, unlabeled laboratoryShun genetically modiﬁed organisms (GMOs)

created GMOs. Genetically modiﬁed ingredients are found in at least 75 percent of all non-organic U.S. processed foods, including in many products labeled as “natural” or “all natural.” Choosing organic is an easy way to steer clear of GMOs and suspected and unsuspected risks that may come with them. Organic farmers are not allowed to plant GM seeds or use GM crop inputs.

3 Irradiating food with nuclear waste or electron beams can destroy vitamins Avoid irradiated food and food treated with sewage sludge

and nutrients and produce cancer-causing chemicals. And scientiﬁc evidence has shown that municipal sewage sludge contains hundreds of dangerous pathogens, toxic heavy metals, ﬂame retardants, endocrine disruptors, carcinogens, pharmaceutical drugs, and other hazardous chemicals. Organic standards prohibit the use of both of these practices.

4 Meats, dairy products, poultry, and eggs labeled USDA Organic must come from Beneﬁt from healthier animal products

animals that are fed certified organic feed. Organic farming, by law, also prohibits the use of antibiotics and growth hormones (including genetically modified recombinant bovine growth hormone) and the intensive confinement of farm animals.

5 According to a 2014 meta-analysis that examined 343 peer-reviewed publications Get more nutrients

in the British Journal of Nutrition, organic foods are 18–69 percent higher in healthprotective antioxidants than their conventional cousins. They also contain lower levels of toxic heavy metals and pesticides.

The Healthy Edge

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Buyer's Guide

to Organic & Non-GMO Foods

cont.

6 our water and soil

Help reduce pollution and protect

Synthetic pesticides and fertilizers contaminate our water and environment and harm fertile farmland. Certiﬁed organic standards do not permit the use of these chemicals in farming and require responsible management of healthy soil and biodiversity.

7 farmers and rural residents

Create healthier environments for

When you choose organic, you not only protect yourself from pesticide-related health risks, you also protect farmers and workers in the ﬁelds—and their neighbors.

The Glyphosate Problem Of all the pesticides in our food supply, perhaps the most concerning is glyphosate, the primary active ingredient in Monsanto’s Roundup herbicide. It is the most widely used herbicide in the world, and its use has increased sharply with the development of genetically modified glyphosate-resistant (also known as Roundup Ready) crops. It has been found in the milk and meat of cows and in human urine. In March 2015, the International Agency for Research on Cancer (IARC), declared glyphosate a “probable human carcinogen.” Other reports have linked glyphosate exposure to increases in birth defects, and a study published in April 2015 tied glyphosate and other herbicides to the growing problem of antibiotic resistance. The U.S. Department of Agriculture does not test food for glyphosate residues, claiming that testing is “too expensive.” However, the Organic Consumers Association and the Feed the World Project developed do-it-yourself glyphosate testing for the general public. The test allows consumers to find out what levels of glyphosate are found in their bodies and/or their tap water—and women may soon be able to test their breast milk. Each test costs $119. To learn more, visit Feedtheworld.info. These groups plan to use results of the tests to pressure regulators and lawmakers to limit and eventually ban glyphosate, says Henry Rowlands, director of Feed the World. Until then, our best defense for avoiding glyphosate is to choose certified organic products.

8 artiﬁcial ingredients

Enjoy better taste and no

Nourished, well-balanced soil produces healthy, strong plants, and most people say organically grown foods taste better. In addition, no artificial ingredients, such as artificial food colors and artificial preservatives, are added to organic foods.

9 food production system

Financially support a sustainable

FOODS YOU SHOULD ALWAYS BUY ORGANIC If you can’t find or afford an all-organic diet, the following produce items are the most important to buy organic. THE DIRTY DOZEN: Produce with the Highest Pesticide Loads

Organic farming emphasizes soil preservation and crop rotation, which keeps the land healthy; and chemical abstinence, which protects wildlife, insects, frogs, birds, and soil organisms. When you buy organic foods, you support sustainable practices that are better for people and the planet.

k Apples k Celery k Cherry Tomatoes k Grapes

Steaz Organic Iced Green Tea: Get pure summer refreshment without compromise! These Iced Green Teas are made with organic ingredients, and offer a lightly sweetened way to get your antioxidants. Available in a variety of refreshing flavors, including Blueberry Pomegranate and Grapefruit Honey.

k Cucumbers k Nectarines k Peaches k Potatoes k Snap Peas (imported)

Cucina Antica Dressings & Sauces: Bring Old World cooking to your home with Cucina Antica pasta sauces and dressings. You’ll experience table-fresh flavor for your salad greens and pasta salads with Low Fat Italiano or Red Wine Vinaigrette dressings. Or try topping your favorite pasta with authentic Italian la Vodka or Tomato Basil sauces. They’re all gluten free and organic.

Madhava Baking Mixes: Made with ancient grains and organic sweeteners, these baking mixes help you craft deliciously organic treats—from pancakes to chocolate chip cookies to cake. Each mix is made with organic and non-GMO ingredients.

k Spinach k Strawberries k Sweet Bell Peppers

Vegetables that contain pesticides toxic to the human nervous system k

Hot Peppers

Kale

Collard Greens

Source: 2015 Shopper’s Guide to Pesticides in Produce by the Environmental Working Group, ewg.org

August 2016

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QUICK FIXES Get healthy, fit, and gorgeous fast with these 43 health and beauty hacks! BY JENN RICE

Looking to jump-start your health, weight loss, and natural beauty routines? We tapped three top experts to give you the scoop on their favorite weight loss, beauty, and supplement hacks that will keep you feeling and looking your best through the ﬁnal warm summer days and well into the cool fall nights. The best part? They involve products you already have lying around your house.

2. Sip on green tea to curb sugar cravings. Picking green tea over coﬀee is a step toward weight loss. Green tea balances insulin and sugar, while coﬀee will increase it—resulting in more weight loss and faster metabolism.

3. Break up your workout. Split your workout— 20 minutes in the morning and 20 minutes in the evening. This will rev up your metabolic rate twice per day, keeping it constantly elevated. 4. Set kitchen rules. Keep yourself at least 20 feet

DIET AND WEIGHT LOSS Eating well-balanced meals, avoiding sugary drinks and processed foods, and exercising regularly are key components to maintaining a healthy lifestyle. Aside from those basics, Taz Bhatia, MD, shares a few of her favorite quirky diet tips to help elevate your goals.

1. Drink 2 tablespoons of apple cider vinegar daily. A 2009 study published in Bioscience, Biotechnology, and Biochemistry determined that consuming acetic acid, found in apple cider vinegar, can lead to a signiﬁcant decline in waist circumference, abdominal fat, and body weight.

from the kitchen after 8 p.m. to prevent snacking.

5. Wear fitted clothes. Wear ﬁtted clothes when going out to dinner. Loose clothes can lead to an increase in calorie intake.

6. Replace dinner with a smoothie. Replace dinner with a fat-ﬁghting green smoothie. Try this recipe: Chop one large apple or pear, two stalks of celery, and one cup of watercress or spinach, and whip in blender with a cup of water and juice of half a lemon.

7. Add nutritional yeast to your smoothie recipes. Add nutritional yeast to your morning smoothie: Nutritional yeast aids in metabolism and energy production.

8. Change into workout clothes before leaving work. This is a great mental trick to ensure you go straight to the gym rather than changing your mind.

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9. Add essential oil to your water. Add 1–2 drops of grapefruit or lemon essential oil to your water to help suppress appetite. 10. Use blue plates. Blue plates suppress the appetite while white plates are thought to create a mindless eating eﬀect.

11. Trick your stomach. Drink two glasses of water before eating to trick the stomach into thinking it’s full.

12. Add cumin to vegetables. Add 1 teaspoon of cumin powder to your veggies for weight loss. Cumin increases metabolic rate.

BEAUTY AND PERSONAL CARE Looking for a beauty boost? Paige Padgett, green beauty expert and author of The Green Beauty Rules: The Essential Guide to Toxic-Free Beauty, Green Glamour and Glowing Skin, has a few tricks up her sleeve that will instantly save face.

13. Eat coconut oil daily. Consume 1 teaspoon of coconut oil daily—it helps to burn energy!

14. Use skinny jeans as your weight loss muse. Hang your skinny jeans in your pantry for a constant reminder.

15. Skip the booze. Put down the wine, vodka, and beer—they all turn into sugar. 16. Conveniently place snacks. Keep a stash of protein, snacks, and water in your car or travel bag and you will never overeat.

17. Rest up. Get enough sleep, especially between the hours of 11 p.m. and 5 a.m.

stress, and make you appear more youthful even if you have to fake it.

22. Create highlights with coconut oil. Emulsify a small pinch on your ﬁngertips then press at the top of your cheekbones for a sexy, dewy glow. Shine your eyebrows with the leftovers.

18. Green your routine. Check the labels on your hygiene products, skin care, oral care, hair care, and bath and body, and swap them for natural products.

20. Create a natural flush. Before you leave the house, rub an ice cube over your face (with your makeup on) and gently pat dry.

21. Smile. It exudes conﬁdence and draws people to you. Studies suggest smiling will lift your mood, reduce

26. Style your hair before bed. Curl your hair using a 1–1½ inch iron before you go to bed at night and don’t brush out the curls. When you wake up you will have covetable bed-head waves.

27. Create an organic smudgy eye. Using brown or grey cream eye shadow and your ring ﬁnger apply the shadow on the lower lash line using half moon strokes and on top of the lid lash line to crease. It looks lived in and sexy.

19. Plump skin with hyaluronic acid. Hyaluronic acid holds hundreds of times its weight in moisture and locks it in by creating a barrier. Seek out a natural serum or cream containing hyaluronic for instant hydration and suppleness.

powder and draw a half circle from your cheekbones to the top of your eyebrows to bring light to your eyes by creating a soft halo of light.

23. Sleep more. Lack of sleep will leave your skin dehydrated, dull, and wrinkled, which makes you look older.

28. Make eyes pop with green or blue liner. Line your waterline

24. Give your face an instant lift.

with green or blue eyeliner. It’s subtle but will enhance your eye color and make your eyes look really white.

Press your index ﬁnger under the arch of your eyebrows and gently massage in a circular motion. Then pinch your eyebrows between your thumb and index ﬁnger.

25. Add light to your eyes. Mix a little gold pigment with a setting

29. Soften calluses with shea butter. Before bed apply a generous layer of shea butter to your feet, then wrap them with plastic wrap and put on socks. When you wake up your feet will be smooth.

The Healthy Edge

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QUICK FIXES cont. 30. Master French tips with tape. Cover the nail with tape so that only the tip of the nail is exposed. Then paint the tips white and let dry. Once dry remove the tape and apply a clear topcoat.

31. Add warmth with lipstick. After you apply lipstick, using your ring ﬁnger, tap your lip to grab some color and rub it onto the apples of your cheeks. Do the same thing to your brow bone. 32. Cover grey hair with eyeshadow. Brush on a matte eyeshadow that matches your hair color on top of your grey hair or apply it directly on your scalp to ﬁll in space areas.

VITAMINS AND SUPPLEMENTS

37. Use chamomile on burns. An

Vitamins and supplements have many more uses than you might think. Danielle E. Gran, ND, shares her expertise on how to use them for additional health beneﬁts.

easy ﬁrst-aid remedy for a mild burn is to dampen a chamomile tea bag with cool water and apply to the aﬀected area. The chamomile poultice is both soothing and healing to the skin.

33. Use vitamin B as a mosquito

38. Try topical magnesium.

repellent. Try sublingual B vitamins in addition to topical repellents when traveling to a locale where mosquitoes are a problem.

Since magnesium causes loose stools when taken orally, try Epsom salt baths, or even lotions and sprays containing magnesium.

34. Take melatonin for bone

39. Keep tea tree oil at your side.

health. Preliminary research suggests

Many people are aware of its uses for treating the occasional pimple, but it is also effective for treating athlete’s foot, nail fungus, infected piercings, and dandruff. To keep scalp flakes at bay, Gran recommends adding a few drops of the oil to your shampoo bottle.

that melatonin, the helpful over-thecounter sleep-aid supplement, may promote osteoblast diﬀerentiation and induce mineralization of bone.

35. Pair vitamins with the right foods. Certain vitamins and minerals are best absorbed when taken with a complimentary food. Fat-soluble vitamins (A, D, E, and K) are best absorbed when taken with foods rich in fat, while the iron is best absorbed when taken with vitamin C-rich foods or a vitamin C supplement.

40. Use probiotics to soothe heartburn. An easy home remedy to soothe occasional heartburn is to mix one teaspoon of marshmallow root

powder with a broken probiotic capsule into one cup of applesauce. Eat between meals with the last dose right before bed.

41. Drink blueberry juice for urinary tract infections. If you run out of cranberry juice, blueberry is a member of the same family. Because they share the same mechanism of action for the treatment of lower urinary tract infections, you can substitute your cranberry supplement with blueberry juice if you can’t tolerate the tart taste or if you run out.

42. Take fish oil to tame menopausal symptoms. A gentle, non-hormonal approach to distressing symptoms associated with menopause, including depression and hot ﬂashes, may lie in your daily ﬁ sh oil supplement.

43. Use oil of oregano as a chest rub. Oil of oregano

36. Take ginger for motion sickness. Instead of Dramamine, which can be sedating, try any form of ginger to alleviate nausea. It’s available in capsules, teas, candies, and (yummy!) gingersnap cookies.

is a great antimicrobial and antifungal agent found in capsule form at most health food stores. Break a capsule and dilute 1–2 drops with a teaspoon of coconut oil or olive oil, then apply topically to the skin as a chest rub.

August 2016

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Equality Empowerment Beauty

ALL WOMEN have the right to a healthy birth. - In sub-Saharan Africa approximately 162,000 women and 1 million infants die each year due to a lack of basic maternal care.

Alaffia Maternal Health Project - Established: 2004 - Funded by the sales of Alaffia products - Has provided full pre & postnatal healthcare for 4,142 Togolese women to date.

-4,170 BABIES BORN THROUGH THE PROJECT! (more info at: alaffia.com)

EVERY PURCHASE of an Alaffia product empowers mothers & communities. BN_Jul16_batch print.indd 6

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Adapt with Adaptogens

BY MARY ANN O’DELL, MS, RDN

ONE THING VIRTUALLY EVERYONE COULD USE is help for dealing with stress! And one way we can do that is with adaptogens. The term adaptogen is used for herbs that are safe to use, that can increase resistance to stress, and/or that have a normalizing effect on body systems. Here are just a few of the numerous herbs considered to be adaptogens. Rhodiola is found in the high-altitude climates of Siberia, and has been used in traditional medicine for centuries. Russian scientists have found that rhodiola can improve both mental and physical performance, reduce fatigue, and prevent sickness related to high altitudes. Rhodiola has also been shown to reduce production of cortisol, one of the primary stress hormones in the body that has been linked to metabolic changes including increased blood sugar and increased fat storage in the abdomen. Rhodiola is also rich in compounds called phenols that have strong antioxidant properties. Hindus have used holy basil for thousands of years for mind, body, and spirit benefits, believing this plant balances and tones the energy chakras of the body. Holy basil helps the body adapt to stress, mostly by supporting adrenal gland function. Holy basil is also a known antioxidant that has been found to protect cells against low level radiation. Other studies show that holy basil strengthens nerves, promotes calm, and supports mental clarity. One of the most common herbs used in traditional Chinese medicine, astragalus has been shown to have antibacterial, anti-inflammatory, and immunomodulating properties. The Chinese frequently use astragalus as an adjunct treatment for cancer. Laboratory research shows that astragalus extract may enhance the cell-destroying ability of certain conventional cancer treatments. Studies also suggest that astragalus may benefit heart muscle function.

Astragalus 500 mg Traditional Chinese herb. Supports immune health.* Provides standardized astragalus extract.

Opti-Extract™ Holy Basil Natural adaptogenic herb.* Supports healthy adrenal function.* Standardized liquid extract in convenient capsule form.

Rhodiola Pure™ Adaptogenic herb.* May help increase the body’s capacity to adapt to stress.* Provides 500 mg of standardized rhodiola extract.

August 2016

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Women’s Health: Yeast Infections

BY SALLY KARLOVITZ, CN

A COMMON PROBLEM that women of any age may face is a yeast infection. Candida albicans is a yeast-like fungus that lives predominantly in the intestines. A diet high in sugar and refined packaged foods, stress, and antibiotic use are some of the factors that lead to the over-proliferation of yeast in the body. As yeast spreads, it begins to spill out of the gut into the bloodstream, finding new places where it can reside. When we talk about yeast infections, most women think of vaginal yeast, but yeast can colonize almost anywhere. No matter where it goes, the basic protocol for dealing with it remains the same: you must both kill the yeast and create an environment that is unfriendly to yeast. To kill the yeast, natural herbs and enzymes can be very useful antifungal agents. Oil of oregano and goldenseal are herbs that work to naturally fight yeast. Another effective approach is the use of enzymes that specifically break down the walls of yeast cells, allowing them to be destroyed. To create an environment unfriendly to yeast, try to reduce or eliminate yeast-feeding foods from your diet. These include all forms of

Candidase Complete support for balanced yeast levels.* Promotes a healthy balance of intestinal flora.* Contains a blend of enzymes.

sugar, wheat products, fruit and fruit juices, and alcohol. Focus on fresh vegetables, lean meats, whole grains such as quinoa, and unsweetened plain yogurt or kefir. The main defenders that our bodies use to keep yeast in check are probiotics, the

Ultra Duo Dophilus 8-strain probiotic blend. 15 billion viable organisms per capsule. Shelf stable— no refrigeration required.

friendly bacteria that reside in our guts. In our diets, they can be found mainly in yogurt, but probiotic supplements are highly recommended because they can be used in concentrated amounts and can be taken in forms that release directly into the intestines where they produce the most benefit.

Yeast Balance Synergistic herbal blend for women’s health.* With oregano, peppermint, and thyme oils. Enhanced with goldenseal to support overall good health.*

The Healthy Edge

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clean eating

oh happy day! We have the cure for the breakfast blues with three glutenfree recipes worth getting up early to eat

ll happiness depends on a leisurely breakfast,” said the late American journalist John Gunther. This philosophy may have been popular in Gunther’s time—the early 1900s—but it’s not quite so fashionable today, especially during the week when people are rushing oﬀ to work. These days, the more familiar morning scenario involves shoving down a bowl of instant oatmeal at the kitchen counter or grabbing some hardboiled eggs on the way out the door. Having a fresh, unhurried meal in the morning can put you on a healthy, positive path for the whole day—and maybe even make you happier! Isn’t that worth getting up just a little bit earlier for? Give it a try with the following gluten-free recipes. These yummy breakfasts are a breeze to make and can be easily adjusted depending on your tastes and creativity.

“Pastured” means that the eggs come from chickens permitted to roam free and snack on plants and insects.

Bacon and Egg Cups with Avocado SERVES 2 Recipe excerpted from Cooking with Avocados by Elizabeth Nyland. Butter or coconut oil 4 slices thick-cut bacon ½ large avocado, diced 4 pastured eggs Salt and pepper, to taste 1. Preheat oven to 375°F. Lightly grease four cups in a muffin tin with butter or coconut oil 2. In large, heavy-bottomed frying pan, cook bacon over medium-low heat until lightly cooked, but still pliable, 3–4 minutes. 3. Divide diced avocado evenly among greased muffin cups. 4. Line sides of each muffin cup with one slice of bacon. Crack an egg into each muffin cup, and season with salt and pepper to taste. Bake 15–20 minutes, or until whites are firm and yolks are still slightly soft. 5. Cool bacon and egg cups in muffin tin 2–3 minutes, then carefully remove from tin by running a rubber spatula around edges of each one. Serve immediately. PER SERVING: 360 cal; 22g pro; 29g total fat (8g sat fat); 5g carb; 730mg sodium; 3g fiber; 1g sugars

August 2016

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6/24/16 12:08 PM

Homemade Muesli

MAKES 10 SERVINGS (½ CUP EACH)

You can vary the ratio by adding more or less nuts or dried fruit. Muesli will last at room temperature for at least four weeks. Recipe excerpted from Simply Ancient Grains by Maria Speck 3 cups gluten-free rolled oats or other gluten-free grain flakes ¾ cup chopped nuts such as almonds, walnuts, hazelnuts, or a mixture

½ cup seeds such as sesame, flax, pumpkin, or a mixture 1 cup chopped dried fruit such as apricots, figs, dates, prunes, or raisins

PHOTO: PORNCHAI MITTONGTARE

1. Add all ingredients to large bowl, or combine directly in tall glass jar with tightfitting lid, shaking or stirring with a soup spoon. 2. To prepare: Add ½ cup of Muesli mixture to small bowl, and pour ¼ cup boiling water over top to soften grain flakes. 3. After 5 minutes or so, add a bit of milk, buttermilk, kefir, or yogurt, and top with fresh fruit if desired. PER SERVING: 220 cal; 7g pro; 9g total fat (1g sat fat); 31g carb; 15mg sodium; 5g fiber; 9g sugars

Morning Sunshine Smoothie

SERVES 2

This powerful anti-inflammatory, detox, and immunity blend is sweet and rich in antioxidants. Pair with your favorite breakfast protein such as eggs or turkey sausage for a complete meal. Excerpted from The Blender Girl Smoothies by Tess Masters 1 cup freshly squeezed orange juice 1 medium red grapefruit, peel and pith removed, seeded, and cut into chunks 1 orange, peeled and segmented ½ small avocado, pitted and peeled 5 drops alcohol-free liquid stevia, plus more to taste 1 cup ice cubes 1. Throw all ingredients except ice cubes into blender, and blast on high 30 seconds, or until smooth and creamy. 2. Add ice, and blast a few seconds more, until smooth and chilled. PER SERVING:

220 cal; 4g pro; 8g total fat (1g sat fat); 38g carb; 0mg sodium; 7g fiber; 28g sugars

BREAKFAST ON THE DOUBLE For those mornings when you’re really short on time, try one of these yummy gluten-free breakfast cereals. Bakery on Main Fruit & Nut Granola—a truly addictive combination of nuts, sweetened cranberries, raisins, and coconut

Freedom Foods TropicO’s—yummy fruit-flavored cereal rings of rice, corn, and whole-grain sorghum offer a great natural alternative that kids love!

Erewhon Crispy Brown Rice Cereal—a guilt-free treat with a great crunch factor and just the right amount of sweet.

Paleo People Cacao Nut Granola Clusters—a completely grain-free granola that doubles as a cereal or a snack. The Healthy Edge

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6/24/16 9:32 AM

pure beauty

skin saviors

By Sherrie Strausfogel

Smooth wrinkles & repair sun damage with vitamins C & E

itamins C and E in your skin care products have the power to reverse wrinkles and discoloration associated with aging, plus they help protect your skin against sun damage and skin cancer. These antioxidants work by speeding up the skin’s natural repair process and preventing further damage. L-ascorbic acid is the form of topical vitamin C that gets the best results. It helps cells produce collagen fibers that firm skin, and it fights free radicals that age skin. Topical vitamin C tends to be very fragile and can become useless in contact with air. Storing topical vitamin C products properly improves their results. Natural cosmetic companies maintain the properties of vitamin C either by adding glycerin to prevent its breakdown or by opting for dark colored packaging. Storing them in the refrigerator is a good way to extend the life of some cosmetic products, but humidity can also affect vitamin C, so a dark cool place is best. Serums contain highly concentrated topical vitamin C. They should have at least 10–15 percent vitamin C to be effective. Vitamin C serum can be drying to your skin, so use a moisturizer after applying. Vitamins C and E are often used in combination because vitamin C prevents the breakdown of vitamin E, and vitamin E counteracts the dryness vitamin C can cause. Tocopherol is the most effective form of vitamin E in skin care products. It helps neutralize free radicals that damage collagen in your skin and cause fine lines and wrinkles. Vitamin E helps moisturize skin, repairs and improves damaged skin cells, and when combined with vitamin C, acts as a natural form of sun protection. Vitamin E oil is the most concentrated form. It’s a natural alternative to skinbrightening creams, helping minimize wrinkles, scars, and acne by speeding up cell regeneration. In order to maximize the skin care perks of vitamin E oil, use it at night in lieu of a cream or moisturizer.

Hydrate thirsty skin with The Jojoba Company 100% Natural Australian Jojoba oil. Naturally rich in vitamins A and E, as well as essential fatty acids and wax esters, jojoba oil is the perfect solution to balance, protect, nourish, comfort, and soothe skin. It can also be used for hair, scalp, and nails.

Strengthen, brighten, and protect your skin with MyChelle Dermaceuticals Perfect C Serum. A potent dose of L-ascorbic acid helps to fortify collagen and improve skin texture and tone. Astaxanthin from volcanic seaweed protects collagen, boosts the effects of beta-carotene and Coenzyme Q10, and is a potent antioxidant. Buddleja plant stem cell protects against UV damage, inflammation, and collagen breakdown.

DID YOU KNOW? Most mammals naturally make their own vitamin C from glucose, but our ancestors lost this ability some 25 million years ago, so modern humans have to obtain vitamin C from our diets.

Restore and rejuvenate skin with Jeffrey James Botanicals The Creme. This day and night face cream gives your skin an antioxidant boost with 4% vitamin C, plus hydroxy acids, propolis, royal jelly, hyaluronic acid, and wild indigo. Suitable for all skin types.

Promote helpful healing with Aroma Naturals Amazing E, A & C Vitamin Crème for face and body. This fragrancefree, moisturizing, multi-function vitamin cream supplies antioxidants along with bioactive omega-3, -6, -7, and -9 oils. Available in an “Eco Airless” pump to protect the product. Gluten free.

August 2016

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5/23/16 11:15 AM

natural gourmet

salad days

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

Beat the summer heat with our cool Mandarin Broccoli Salad

icture this: It’s a hot August evening. You’ve got a few friends coming over and want to serve some food, but don’t want to prepare a whole multi-course meal. You’d like something light, simple, fresh, and tasty that’s visually appealing and easy to make. Well, this cool fruited salad is just what the doctor ordered.

I could go on and on about the ingredients in this little gem—broccoli, spinach, olive oil, spices, all usual suspects in any list of healthy ingredients. The veggies are good sources of Vitamin K1, which, admittedly, is not the sexy vitamin K2 that gets all the attention for its role in heart health. But K1 is critical for healthy blood clotting, and there’s emerging evidence that, along with

Mandarin Orange Broccoli Salad

SERVES 4

its brother, K2, K1 plays an important role in bone health as well (particularly when combined with vitamin D). Overall, this recipe contains a nice mix of ingredients that help you build bones and lower inﬂammation. And the addition of olive oil adds a strong anti-inﬂammatory component. Enjoy! —Dr. Jonny

cups broccoli florets, cut to the size of quarters

11-oz. can mandarin oranges, drained, juice reserved

Tbs. tarragon vinegar*

Tbs. cooking sherry

tsp. Dijon mustard Finely grated zest of 1 naval orange

Tbs. olive oil

cups baby Romaine lettuce

cups baby spinach

cup shredded carrots

½ cup dried cranberries ⅓ cup tamari almonds, roughly chopped (or roasted almonds)

PHOTOS: PORNCHAI MITTONGTARE

This fresh-tasting blend of sweet and acidic flavors pairs perfectly with grilled fish or chicken.

1. Steam broccoli florets in basket over boiling water, 3 minutes. Fill medium bowl with ice-cold water, remove broccoli from heat, and transfer to bowl 30 seconds to stop cooking process. Drain water, and set aside. 2. In separate small bowl, whisk together vinegar, sherry, mustard, zest, olive oil, and 2 Tbs. mandarin juice. Pour half of dressing mixture over broccoli florets, and toss to combine. Refrigerate to chill, if desired.** 3. Drain broccoli florets, and combine with greens, carrots, orange slices, and cranberries in large salad bowl. Top with remaining dressing, and toss gently to combine. Garnish with chopped almonds, and serve immediately. PER SERVING:

253 cal; 6g pro; 12g total fat (1.5g sat fat); 30g carb; 0mg chol; 216mg sod; 6g fiber; 17g sugars

NOTES FROM CHEF JEANNETTE: *Tarragon vinegar is available in most grocery stores. If you can’t find it, blend 6 Tbs. white wine vinegar with ½ tsp. dried thyme to use as a substitute. **This salad is lovely with slightly warm broccoli, but if you’d prefer a fully chilled dish to help cool a hot night, you can make the dressing and steam the broccoli a day ahead and chill them both, along with the drained mandarin slices, overnight in the refrigerator. Then the cold salad comes together in minutes at mealtime.

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August 2016

6/22/16 3:45 PM

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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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6/24/16 9:38 AM