AKiN'S Healthy Edge April 2015 by HFAI

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April 2015

SPA FOODS

detoxifying dishes for ENERGY & WEIGHT LOSS

THE KEYS TO HEART HEALTH P. 22

SUPER NUTRIENT the benefits of CoQ10

EASE THE ACHE

potent botanicals for joint pain

REST EASY

safe, effective sleep aids

NON-GMO VS. ORGANIC

plus!

what’s the difference?

THE BEST SUPPLEMENTS FOR YOUR PETS

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PopCrinkles

Popped Potato Crinkles Lightly popped crinkle cup potato crisps. 60% less fat than the leading potato chip. Deliciously crunchy and perfectly seasoned. Four savory ﬂavors to choose from: Sour Cream & Onion, Sea Salt, Sweet BBQ and Roasted Garlic Sea Salt. Gluten free.

Snacks101

Baked Popcorn The ﬁrst baked non-GMO popcorn. Made with pure coconut oil - baking seals the ﬂavor in with less oil. Only 55 or less calories per cup. No hulls. Choose from Sweet Spicy Sriracha, Less Mess White Cheddar, Purely Sea Salt or Smokey Chipotle. Gluten free.

Healthee

Organic Turmeric Drink with Cinnamon A refreshing drink with turmeric, ginger and cinnamon. Supports antioxidant protection and inﬂammation response, and helps stabilize sugar levels.* Helps maintain a healthy liver.* With black pepper to enhance herb/nutrient utilization. Sweetened with cane sugar. Organic and Gluten free.

Banana or Dark Chocolate Coconut Water 100% pure premium coconut water. Blended with banana puree or pure cocoa for unique ﬂavor. Natural hydration. Made from premium young coconuts from the Philippines. Naturally isotonic beverage with essential electrolytes.

Amazing Herb

Health Logics

100% pure ground black cumin seed. Use instead of black pepper to add a bit of peppery zest to your favorite foods. Can be added to smoothies, salads & soups. Gluten free.

Cold pressed & hexane free black cumin seed oil in convenient softgel form. Black seed is rich in fatty acids and sterols. Research suggests it may promote respiratory health, digestive health and healthy inﬂammation response.*

Black Seed Ground

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Jax Coco

Black Seed Oil

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Mary Ann O’Dell MS,RD

Survive Allergy Season Naturally

Trees are budding, flowers are blooming, and allergy sufferers are sneezing! It’s that time of year when many people want to be outside, but end up sneezing and sniffling too much to enjoy it. Allergies are sensitivities to certain substances, such as dust, mold, and pollens. To ward off those awful allergy symptoms, try some natural alternatives.

0LUDÁH[

0LUDÁH[ 5 Cream Targeted pain relief topical analgesic formula. Penetrates deeply with aloe vera & emu oil. Includes menthol and methyl salicylate to deliver a cool sensation plus heat, while providing pain relief and anti-inﬂammatory action. Oﬀers quick relief for arthritis, strains and overexertion.

Tiferet

Organic Essential Oils High quality essential oils with optimum potency and extraordinary fragrance. Each bottle dispenses drop-by-drop, preserving the oils from contamination and allowing for exact measurement in preparing a health-care treatment.

A proprietary blend of 7 Ayurvedic herbs is available that has been found in studies to result in significant improvement in symptoms of runny nose, sneezing and nasal congestion. Quercetin is very effective in reducing allergic and asthmatic reactions to pollens and airborne allergens. The action of quercetin is enhanced by the enzyme bromelain. Vitamin C benefits the whole body and is an essential part of the body’s defense against allergies. Vitamin C supports the immune system, which can help prevent the onset of allergies. Vitamin C, along with pantothenic acid, is important for the adrenal glands, which work overtime to fight allergies. These natural ingredients work safely and effectively to ward off common allergy symptoms, without unwanted side effects.

Dynamic Health

2UJDQLF &HUWLÀHG *UDYLROD *ROG The fruit of the Graviola Tree, also known as Guanabana or Soursop, has been treasured for thousands of years by the inhabitants of the Caribbean, Central America and select tropical regions throughout the world. Graviola has been used traditionally to help promote healthy living.* This blend has been uniquely formulated to enjoy sipping it pure or added to your favorite beverage or smoothie.

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Respir-Aller™ • Comprehensive seasonal support.* • Supports normal respiratory function in the presence of airborne allergens.* • With Aller-7™, Quercetin, MSM, vitamin C & more

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April 2015

features 18 Detoxifying Spa Foods If you’re feeling sluggish after a long winter, these spa-inspired dishes can help cleanse your body of chemicals and pollutants, boost your energy, sharpen your mind, and even aid in weight loss.

22 The Key to Your Heart For years, we’ve been told that cholesterol is a major risk factor for heart disease. Now, even conventional medicine is backing off this claim. Instead, says Steven Masley, MD, author of The 30-Day Heart Tune-Up, the real culprit is plaque. And reversing plaque buildup in your arteries is easier than you think.

departments NEWS FLASH

SUPPLEMENT ADVISOR

We examine nutritional support for the autistic child in this first installment of a multi-part series.

STRESS-FREE LIVING

Pet Supplement Guide. Essential nutrients for pets of any age, plus diet tips that go beyond kibble.

Herbs for Arthritis. Tame inflammation and ease the ache with these beneficial botanicals.

From cranberries to tomatoes, here’s the scoop on crimson colored foods.

PURE BEAUTY

Energy Star. CoQ10 supplements protect the heart and provide a noticeable energy boost.

Sleep on it. Safe and easy ways to put an end to insomnia.

HEALTHY CHANGE OF LIFE

Natural hormonal support to help smooth the transition during menopause.

Wrinkle Resistant. The power of peptides for younger-looking skin.

CLEAN EATING EXPERT’S CORNER

A four-part plan to help you relax and reduce stress.

RED FOODS HERBAL ADVISOR

HEALING EDGE

AUTISM PART 1:

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

Non-GMO vs. Organic. Both are great options for healthy eating, but there are some key differences.

NATURAL GOURMET

Sugar-Free Superfoods. Cutting back on sugar doesn’t have to mean giving up dessert.

March 2015

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When stress takes hold

Find Your Serene There’s more stress in our lives today than ever before. 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. The good news is that our bodies also have calming chemistries that 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. Whether you experience racing thoughts, tense muscles or moodiness, Serene Science can help you relax, feel peaceful and more balanced.* When we’re serene, our thoughts become more clear and our minds more focused. We’re able to accomplish more of what we want to in life. Find your serene. Your body and mind will reward you.* Visit SereneScience.com to learn more about stress and find the serene that works for you.

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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letter from the editor

Spring Cleaning After a wild and crazy winter for much of the country, April has finally arrived, bringing with it the warmer weather and gentle rains of spring. After spending the cold-weather months sitting around indoors eating more comfort food than we’d like to admit, many of us emerge from our winter hibernation feeling sluggish and heavy. Which makes this the perfect time for a little internal spring cleaning. Our cover story, “Detoxifying Spa Foods” (p. 18), features healthful recipes to help you do just that. Inspired by nutritional selections from some of America’s top spas, these tasty dishes are packed with ingredients that can help rid your body of toxins, boost your energy, clear your mind, and even help you lose weight. Once you start a clean eating program, it’s time to take the next step. With that in mind, we take a look at two of the hottest label claims in natural foods— non-gmo and organic. Both help to ensure that you’re getting some of the healthiest, most natural food available, but there are important distinctions between the two. Author Melissa Diane Smith has the scoop (p. 30). While you’re upgrading what you put into your body, why not do the same for your pets? Check out our essential guide to pet nutrition (p. 8) for a look at the best diet and supplement ideas for dogs and cats of all ages. So you and your furry friends can get up, get out, and enjoy the spring. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

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

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

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, Research Kristy Kaus

THE HEALTHY EDGE. Vol. 5, No. 3. 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.

April 2015

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newsflash HOW TO STRETCH YOUR GYM DOLLARS Want to join a gym to get in shape for summer? Here are some ways to cut down membership costs:

> Many health clubs offer free passes, ranging from one day to a week or more, and some sell short-term passes for a small fee. Use these to try before you buy, because the most expensive membership is the one you rarely—or never—use.

> Check out coupon sites, such as Groupon (groupon.com), for health-club offers. > Consider local community centers, which may offer what you need for a lower fee. > In New York, Chicago, Houston, and Los Angeles, a $75 Passbook from the American Health and Fitness Alliance (health-fitness.org) gives you hundreds of guest passes to different local clubs and studios. If you decide to join one, $75 is deducted from the membership fee.

> See if your health insurance plan offers discounted health club memberships.

Why Athletes Need Probiotics When athletes experience nausea, cramps, bloating, pain, diarrhea, and respiratory infections, their balance of gut bacteria has been disrupted, according to a review of studies published in the European Journal of Sport Science. Because gut bacteria play a vital role in immune function, they affect many body processes beyond digestion. Research shows that replenishing beneficial bacteria with probiotic supplements may improve the body’s ability to withstand athletic competition or to help fitness buffs recover from intense exercise.

PYCNOGENOL RELIEVES MENSTRUAL CRAMPS Women who take birth control pills may experience menstrual cramps and other discomfort during the days when, during each cycle, they don’t take a pill. Pycnogenol, a proprietary extract of French maritime pine bark, can bring relief, according to a study published in the International Journal of Women’s Health. In a three-month trial, researchers compared 100 mg daily of the supplement and a placebo in a group of 24 women with monthly menstrual pain. Women taking Pycnogenol experienced significantly less pain, and 27 percent of them were completely pain free by the end of the study.

Green Tea Fights Oral Cancer EGCG, the active ingredient in green tea, selectively destroys oral cancer cells without disrupting healthy ones, according to a lab study at Penn State. “The problem with a lot of chemotherapy drugs—especially early chemotherapy drugs—is that they really just target rapidly dividing cells, so cancer divides rapidly, but so do cells in your hair follicles and cells in your intestines, so you have a lot of side effects,” said researcher Joshua Lambert, PhD, “but you don’t see these sorts of side effects with green tea consumption.” Earlier research found that green tea in a mouthwash reduced dental plaque. Green tea is an ingredient in some natural toothpastes and mouthwashes.

JOINT SUPPLEMENTS BEAT DRUGS European researchers have found that for osteoarthritis, popular joint-health supplements work as well as a prescription pain reliever, but without the risks. The study, published in Annals of the Rheumatic Diseases, compared these treatments among 606 people with moderate to severe osteoarthritis of the knee: 400 mg of chondroitin sulfate plus 500 mg of glucosamine hydrochloride, three times daily, or 200 mg daily of celecoxib (Celebrex). Researchers concluded that the supplement combination “has comparable efficacy to celecoxib in reducing pain, stiffness, functional limitation, and joint swelling/effusion after 6 months.” Celecoxib must contain a label warnings of increased risk for deadly strokes, heart attacks, and gastrointestinal bleeding.

April 2015

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Calmf ne

Stress less with the best-selling, multi-award-winning anti-stress drink

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supplement advisor

pet supplement guide Essential nutrients for optimal health in cats and dogs of all ages

FOOD INGREDIENTS TO AVOID Royal recommends feeding your furry friends organic pet food and treats if possible. Or at least avoiding food coloring and chemical preservatives. The following ingredients also are not naturally part of a dog’s or cat’s diet, can cause digestive and inflammatory problems, and should be avoided: k Soy k Corn (and any type of

corn syrup) k Wheat k Potato (not sweet potato)* k Peanut butter k Sugars k Molasses k Sugar-free sweeteners k Alfalfa k Sorghum

he best human diet is a matter of debate. Should it be completely plant-based? Paleolithic? Mediterranean? For our pets, however, the answer is more obvious. “For any animal, just think, what would they be eating in the wild?” says Barbara Royal, DVM, president of the American Holistic Veterinary Medical Association, and author of The Royal Treatment: A Natural Approach to Wildly Healthy Pets. While some animals, such as rabbits and guinea pigs, are naturally vegan, dogs and cats are carnivores, she points out. But that doesn’t mean a steak or chicken breast—which consist only of muscle meat—will provide a complete diet. If they hunted, dogs and cats would naturally eat all of their prey, including fur and feathers for ﬁber, and organs and stomach contents for vitamins and minerals. And by foraging, they would select food sources of speciﬁc nutrients

that their bodies need. “We can’t really provide the perfect diet all the time because they’ve been deprived of their own free choice and their body telling them what they need,” says Royal. “That’s where supplements come in.”

*Potatoes that you cook at home are not toxic, but pet food is typically made with industrial potatoes that contain “eyes” and are green under the skin, concentrating solanine, an inflammatory substance.

3 Popular Types of Pet Food The supplements pets need depend largely on the type of food they eat, the most common being kibble, canned food, or ground meat prepared especially for dogs or cats. Pet foods labeled “for supplemental feeding” or “supplementary” don’t contain all the essential nutrients and are not designed to be an animal’s main food. Those described as “complete and balanced” contain a variety of added vitamins and minerals, much like a built-in multivitamin, and are designed to provide adequate nutrition. For insurance, you can add a pet (not human) multi, once a week or more often,

depending on your pet’s situation and quality of diet. If in doubt, consult a holistic vet. No matter which type of food you buy, says Royal, dogs and cats need added fiber and probiotics, and can benefit from supplemental coconut oil for healthy digestion and a shiny coat. And cats do well with aloe juice. For animals that primarily eat kibble and canned food, Royal recommends adding fish oil for omega-3 fats (see “Supplements for Popular Pet Diets,” p. 9), as well as: k For a kibble diet: Heat used in producing kibble generates carci-

April 2015

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by Vera Tweed

nogenic chemical compounds, which turmeric supplements can counteract. To make such a diet more “wild,” replace ¼–½ of the kibble with fresh meat, raw or cooked. Your meat leftovers will work, as long as they don’t contain onions, raisins, grapes, wheat, or any raw cruciferous vegetables (when raw, these interfere with absorption of iodine). k For a canned food diet: BPA (bisphenol A) in the linings of most cans is estrogenic, disrupts hormones, and can contribute to hormonal cancers. Broccoli extract helps to detoxify the chemical. Or, feed your pet some cooked broccoli. k For pet owners who prepare food

from scratch, without using meat labeled “complete and balanced,” Royal recommends adding essential nutrients, such as taurine for cats.

Her book includes recipes and meal plans for dogs of all ages, as well as recommendations for speciﬁc health conditions. For cats, visit catinfo.org.

Supplements Pet supplements are specially formulated, may be more economical than human versions, are available in forms that are easier for pets to take, and list doses for diﬀerent sizes of animals. However, many human supplements can also be given to your pets, particularly individual nutrients. Check with a holistic vet before giving your pet any human supplement, but these are Royal’s general guidelines. k Cats: ⅛ the human dose. k Dogs: ½ the human dose for a 50-lb dog.

Adjust proportionally for bigger or smaller dogs. For example, ¼ the human dose for a 25-lb dog.

Giving a supplement less often than daily will still be beneﬁcial. With cats, which have slower metabolisms, 1–3 times per week is therapeutic. Start with a trace and gradually work up to the full dose. Because cats are picky eaters, you might be tempted to put a supplement in their food or water. Don’t, says Royal, as it can discourage them from eating and lead to bigger problems. Instead, try: k Butter, frozen or room temperature k Thick meat baby food k Cream cheese k Liverwurst

Peanut butter caution: Don’t use peanut butter to deliver supplements, as it may contribute to inﬂammatory conditions from joint pain to skin lesions. Many of Royal’s patients have healed naturally after eliminating peanut butter from their diets.

SUPPLEMENTS FOR POPULAR PET DIETS DIET MOSTLY CONSISTS OF…

SUPPLEMENT

DOGS WEIGHING 30–50 LBS. (adjust weight proportionately for smaller or bigger dogs)

CATS

Kibble or canned food

Fish oil or algal DHA

Enough fish oil to provide 150 mg each of EPA and DHA daily. If skin is oily or stools are loose, 150 mg daily of algal DHA.

Enough fish oil to provide 50–100 mg each of EPA and DHA, daily.

Kibble

Turmeric

1 level teaspoon, 3 times per week.

⅛ teaspoon, 3 times per week.

Canned food

Broccoli extract

½ human dose daily for a 50-lb dog.

⅛ human dose, 3 times per week.

Kibble, canned food, or “complete and balanced” meat formulated specifically for dogs or cats

Probiotics

½ the human dose, daily.

⅛–¼ the human dose, 1–3 times per week.

Fiber

1 teaspoon canned pumpkin, or ground flax or psyllium seed, daily, for a 50-lb dog. For digestive problems, 1 tablespoon daily of pumpkin.

⅛ teaspoon canned pumpkin, or ground flax or psyllium seed, daily. For older cats, 1 tsp. daily of pumpkin.

Coconut oil

1 tablespoon daily for a 50-lb dog.

⅛–¼ teaspoon daily.

Aloe juice For joint problems with any type of diet

Egg shell membrane and/or glucosamine, and/or these anti-inflammatory herbs: boswellia, turmeric, feverfew, pennywort, burdock

¼ teaspoon, ideally each day, but at least once a week. ½ human dose for a 50-lb dog

⅛ human dose

The Healthy Edge

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herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

herbs for arthritis

rthritis literally means “joint inflammation,” but medically it also refers to more than 100 rheumatic diseases that cause pain, stiff ness, and swelling in joints or connective tissue. One form or another of the disease afflicts 50 million Americans. Arthritis is the most prevalent cause of disability in people 65 and older. Osteoarthritis (OA) develops because of excessive wear to the cartilage between the joints, and commonly afflicts athletes and older people who have simply “worn out” their joints. Rheumatoid arthritis (RA), on the other hand, is an autoimmune disease, meaning it is caused by a person’s own immune system attacking his or her otherwise healthy body and causing inflammation. RA can strike any joint, regardless of how much or how little the joint has been used, and at any age. Here are some of the most effective herbs to use for relieving arthritis symptoms.

Ease achy, inflamed joints with botanicals

Boswellia Boswellia gum (Boswellia serrata) contains constituents called boswellic acids that inhibit inflammation-producing substances, and prevent inflammation through several mechanisms in the body. A 2013 study compared several herbal remedies, including boswellia, to the popular supplement glucosamine and the arthritis drug celecoxib. The results were impressive—herbs reduced knee pain and improved knee function as well as the drug and glucosamine. Take 500 mg per day of boswellia extract standardized to 30 percent boswellic acid. Combining boswellia with other herbal anti-inflammatories may be even more beneficial. One study gave patients with OA either a combination of 100 mg of boswellia, 450 mg of ashwagandha, 50 mg of turmeric, and 50 mg of a zinc complex per day, or a placebo, for three months. The herbal combination significantly reduced the severity of pain and disability associated with OA.

Green Tea and Turmeric Both green tea and turmeric inhibit what’s known as cyclooxygenase-2 (COX-2). This enzyme helps the body produce inflammatory compounds. But when the body over-produces COX-2, the result is chronic inflammation and pain. Turmeric is a staple in ayurvedic arthritis treatment. A recent study published in Inflammopharmacology tested turmeric extract for knee arthritis. The turmeric extract showed significant improvement in symptoms compared to a placebo. Use up to 10 grams of powdered turmeric, in capsules, per day. Use it liberally in cooking, too. And you can make a turmeric tea by making a paste of turmeric (about one tsp.) with honey and adding hot water.

Willow Bark A traditional pain reliever, willow bark (Salix alba) contains salicin and other constituents (salicylates) that are the herbal forerunners of aspirin. A review of several studies published in Phytotherapy Research concluded that willow bark performed as well as commonly used drugs for musculoskeletal pain. Take 400 mg of willow bark per day in capsules as needed. Willow bark also makes a soothing tea. Simmer 1 oz. of chopped bark for an hour, strain, and drink over the course of the day.

Ginger In a study published in Arthritis & Rheumatology, ginger (Zingiber oﬃcinale) was tested in people who suﬀered with osteoarthritis (OA) of the knee. In the study, 261 patients with moderate-to-severe knee pain received ginger extract or a placebo twice daily for six weeks. The ginger group experienced less pain overall, and reported reduced knee pain when standing and after walking. In capsules, take 250 mg per day.

turmeric root

April 2015

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Ester-C® Capsules, Tablets or Delicious Orange Effervescent. Available at health, natural food and vitamin specialty stores.

The Better Vitamin C.

, Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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healing edge

energy star

By Vera Tweed

CoQ10 supplements protect the heart and provide a noticeable energy boost

n 1981, after giving birth to her son, Joan developed postpartum cardiomyopathy, a rare form of heart failure. Two years later, she was on the waiting list for a heart transplant. But things changed after she saw Stephen Sinatra, MD, a cardiologist who used CoQ10 to treat patients. At the time, says Sinatra, “The strategy was totally experimental.” But Joan tried it, and it worked. Experiencing considerable improvement, she declined a new heart and continued on a supplement regimen prescribed by Sinatra. To this day, 30 years later, her own heart serves her well.

Research Highlights Joan is only one of many heart patients who have benefitted from CoQ10. One study, published in Biochemical and Biophysical Research Communications, documented improvement among 11 people waiting for heart transplants. “After CoQ10, some patients required no conventional drugs and had no limitation in lifestyle,” wrote the researchers. In a University of Texas study that followed more than 400 heart patients, taking CoQ10 (75–600 mg daily) significantly improved heart function, and for some, reduced the need for medications. Other studies have found similar heart healthy results. But the heart isn’t the only part of the body that benefits. Mitochondria, the energy-generating components of every cell, must have CoQ10 to function. Because that energy helps keep us alive, a CoQ10 shortfall has far-reaching consequences, and restoring levels can produce serious benefits. In addition to its effects on heart health, CoQ10 can: Reduce inflammation and muscle damage from intense exercise. Relieve fibromyalgia symptoms. Treat migraine headaches. Improve quality of life for people with Parkinson’s disease. Fight sun damage when used topically in skin care products.

Paragon Plus Ubiquinol CoQH features the “ubiquinol” form of CoQ10, shown to be better absorbed and utilized by the body.

How to Use CoQ10 Our bodies produce CoQ10, but the amount decreases as we get older. The nutrient is also found in meat and oily fi sh, but in quantities too small to be therapeutic. So supplements are definitely the way to go. Sinatra recommends the following dosages. To maintain a healthy heart: 90–150 mg daily. When taking statin drugs, or if you have high blood pressure: 180–360 mg daily. To improve quality of life in patients with Parkinson’s disease: 600–1200 mg daily. For mild to moderate heart failure: 300–360 mg daily. For congestive heart failure or dilated cardiomyopathy: 360–600 mg daily. To reduce migraines: 100 mg, three times daily, taken for several months. For more information about CoQ10’s considerable health benefits, visit heartmdinstitute.com.

MRM CoQ-10 with L-Carnitine supports cardiovascular health with effective doses of these key nutrients in an advanced liquid delivery system.

Jarrow Q-Absorb Co-Q10 supplies CoQ10 in an advanced Proliposome Delivery System for enhanced absorption and utilization.

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Want the Real

BEAUTY BENEFITS OF COLLAGEN? Generate It. Don’t Eat It!

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• Reduces Fine Lines & Wrinkles†* • Increases Skin Elasticity†* • Strengthens and Thickens Hair† • Strengthens Nails†

Increase Body Collagen to Augment Beauty

How Can I Generate My Own Collagen?

You probably know that adding body collagen directly reduces wrinkles, increases skin elasticity and adds vital moisture to your skin. Indirectly, collagen thickens and strengthens your hair. You may also know that collagen production slows by 1% per year after the age of 21. By age 30, the signs become visible. So how do you get the collagen back?

The key to generating collagen is to activate your body’s own collagen-generating cells – known as fibroblasts. Now here’s the good news. BioSil Hair Skin Nails is clinically proven to increase collagen formation, creating collagen with your own DNA fingerprint! Of course, the real proof is the results you’ll see.

Results of the Landmark BioSil Clinical Trial How Do I Get My Collagen Back? Some people think that simply eating collagen might be the way to go. But the scientific reality is, collagen is a protein. When you ingest collagen, such as in pills or powders, your body sees it as chicken, fish, steak or any other protein. It breaks it down and uses it as food. If you want the real beauty benefits of collagen, you have to generate it, not eat it.

In the double-blind, placebo-controlled clinical trial, the women taking BioSil reduced wrinkles by 30%, increased skin elasticity by 89%, thickened and strengthened hair by 13% and dramatically strengthened nails compared to the women not taking BioSil. When you want genuine visible beauty results from collagen, generate it, don’t eat it. Experience the beautiful difference for yourself!

biosilusa.com ©2014 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil and the ch-OSA logo are registered trademarks of Bio Minerals NV. * Based on clinical testing on the forearm and forehead. †

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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expert’s corner

sleep on it

by Emily A. Kane, ND, LAc

A pre-sleep routine, thorough medical check-up, and carefully chosen natural remedy can help you put an end to insomnia

I toss and turn all night and never seem to get enough sleep, but I don’t want to get hooked on sleeping pills. What are the best natural sleep remedies? — Mary Anne T., Florence, AL

Humans were designed to awaken near dawn and go to sleep soon after dark. The introduction of artiﬁcial light took us away from this natural cycle, and we’ve been trying to cope ever since. Ignoring our natural sleep cycle puts the body into stress mode. Getting a “second wind” around 10 p.m. is usually a sign that your stress hormones, cortisol and adrenaline, have kicked in, which can lead to a host of health problems. Chronic sleep loss leads to higher risk for depression, memory loss, heart palpitations, infections, blood pressure and blood sugar irregularities, and allergic responses such as eczema. Shockingly, 30 percent of women in the United States report that they use medication to “improve” their sleep. Of these, nearly one-third rely on over-thecounter drugs, 15 percent use prescription medications, and many take both. Don’t believe the pharmaceutical ads: Drugging yourself does not improve sleep quality.

Get Into the Rhythm Healthy sleep takes a commitment. You really do need to allocate eight hours daily for sleep. If you get up at 6:30 a.m., put yourself to bed at 10:30 p.m. Since a pre-sleep routine is helpful, allow time for that as well. Maybe 30 minutes to wash your face, brush your teeth, stretch a little, read—and then lights out! Beyond that, it’s important to consider possible underlying causes of sleep issues. They could be hormonal (night sweats); nutritional (insuﬃcient absorption of B vitamins or food irritants in the gut); pharmacological (stimulants); physiological (sleep apnea); and/or psychological (stress). If you choose to work with a natural health-care provider, consider 14

these two goals: First, assess and treat the underlying problem, and second, alleviate the insomnia so that sleep restoration may begin. To start, ask yourself these questions: Am I anxious? Do I have stress in my life? Am I consuming a lot of sugar, caﬀeine, and/or alcohol? Do I smoke? What medications am I taking? If none of these factors apply, your insomnia may be due to low levels of melatonin, the body’s natural sleep hormone. Taking melatonin, 1–3 mg at bedtime, can help, especially for those who have diﬃculty falling asleep. For some people, taking melatonin around 4 or 5 p.m. works better than at bedtime.

Best Natural Sleep Remedies In addition to melatonin, there are a variety of natural sleep aids that can safely and eﬀectively help you get a good night’s rest, including: Valerian (250–500 mg): A highquality tincture will smell like old sneakers—it’s not pleasant, but it is eﬀective. So you may prefer to take this herb in capsule form. GABA (500–1,000 mg). Lithium (20 mg): At low doses, it’s a mineral, not a drug. Glycine (2,000 mg).

Magnolia (250–500 mg): Works as both a muscle relaxant and an anti-stress remedy.

Ziziphus spinosa or jujube seed (1,000 mg): An herbal sedative that has been used for thousands of years in traditional Chinese medicine. Milder plant sedatives include hops, skullcap, chamomile, lemon balm, oat straw, lavender, bitter orange, California poppy, and kava. Skullcap is especially nice for insomnia and constipation; lemon balm also boasts antiviral properties; and kava is particularly good when insomnia is exacerbated by muscle fatigue (e.g., after a strenuous day of physical work).

April 2015

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Healthy Change of Life

BY SALLY KARLOLVITZ, CN

CHANGE CAN BE GOOD. But when a woman begins to go through “the Change,” it can be one of the most challenging times in her life. For most women, the change of life, or menopause, occurs at a fairly stressful time, when their children are teens or young adults with their own issues, and when their parents are aging. These challenges add to an already busy life. Throw some serious hormonal changes in the mix, and you have a recipe for a major meltdown of your sanity, your health, or both. The good news is, while you may not be able to change your life situation, you can take control of your health and your hormones. Here are some things you should know: • Menopause is the result of the ovaries shutting down. When this occurs, the body will begin to rely more heavily on the adrenal glands to help kick out hormones. It is important to support your adrenal glands with B vitamins and adaptogen herbs. • A number of plants have been shown to both support and help balance levels of female hormones in the body. Black cohosh has both a long historical use as well as more than 40 years of scientific studies showing its effectiveness for menopausal issues such as hot flashes, night sweats and mood. Vitex (or chastetree berry) can help with natural progesterone support, and epimedium may encourage balanced estrogen and estradiol levels. • Omega-6 essential fatty acid has been shown to be beneficial for hormonal complaints. Evening primrose oil is rich in omega-6 GLA which has been shown to help support the building of good hormones in the body. Traditionally, many women have relied on evening primrose to help with both PMS and menopausal imbalances. • As with all stages in a woman’s life, women going through menopause should be sure to take a high-potency daily multivitamin, along with a bone support supplement. Don’t let “the Change” knock you down— take control by using natural hormonal support today!

Max Extract CHANGE For Women Herbal support formula for women.* May help maintain balance during the transitional years of menopause.* A unique combination of traditional Western & Chinese herbal extracts.

True Evening Primrose Oil 500 mg Plays a major role in maintaining heart, skin, & nerve health.* Provides GLA essential fatty acids. Cold pressed & hexane free.

Bone Nutritional support for healthy bone density.* Calcium hydroxyapatite formula with bone support nutrients.* For men & women.

April 2015

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Autism Part 1:

Nutritional Support for the Autistic Child BY SALLY KARLOVITZ, CN

AUTISM. WHAT USED TO BE A SELDOM HEARD DIAGNOSIS is now being heard by the parents of one in every 68 children according to the latest statistics. Regardless of what therapies you use with your autistic child, one therapy component that is helpful to try is optimizing nutrition. One thing an autistic child has in common with all other children is that their brain and their body rely on nutrients for proper functioning. Knowing what an autistic child must have for optimal health is essential. This article will explores the basics of general nutrition for autism Part 2 next month will explore food sensitivities and gastrointestinal health and how they relate to autism. Protein Protein is important since neurotransmitters (messengers in the brain) are made up of amino acids from protein. Protein in small amounts throughout the day can help even out blood sugar (glucose), which is the primary fuel for the brain. Protein sources include meat, fish, beans, nuts, and seeds. Fat Research shows that the brain needs certain fats, called essential fatty acids, to function. Omega-3 fatty acids, which are broken down as EPA and DHA, have been shown to be deficient in autistic children. DHA is so important for proper brain development that it can now be found in prenatal vitamins and fortified in infant formulas. Fish oils are the best source of DHA for children. Carbohydrates Good complex carbohydrates from whole grains are important because they help supply a steady supply of glucose to the brain. Avoid simple sugars that cause a spike and a subsequent drop in blood sugar. Basic Vitamin/Mineral Supplement Studies show that only 1 percent of children’s diets meet daily dietary requirements. Autistic children need supplements even more due to the limited variety of foods they may eat, food allergies, and gastrointestinal problems. Choose only a high quality supplement with no artificial colors, flavors, sweeteners, or additives. Make sure that it has a full spectrum of nutrients including B-complex vitamins and magnesium, a mineral shown to decrease aggression and increase positive behavioral outcomes.

Bengal Vites

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In natural berry flavored tiger-shaped chewable tablets. Gluten free.

Natural orange cream flavored chewable softgels. Gluten free.

Q&A Q: A:

I know vitamin C helps with colds, but what else is it used for?

Vitamin C is a well-known nutrient commonly used for immune challenges such as colds and allergies, but its uses go beyond immunity. Research suggests that vitamin C may be a useful part of a stress reduction program. One study found that people with high levels of vitamin C do not show the expected mental and physical signs of stress, and they recover from stressful situations faster than people with low levels of vitamin C in their blood. Research has also found benefits in asthma, with one study finding that supplementing with vitamin C helped asthma sufferers reduce the amount of drugs needed to control asthma symptoms. One more place where vitamin C plays a role is cardiovascular health. Vitamin C is important for blood pressure control, and a recent study showed that a daily dose boosted the health of the endothelium— the layer of cells lining blood vessels— which may boost overall heart health. Newer forms of vitamin C, combined with nutrients such as lipoic acid, make it easier for the body to use this essential nutrient.

AccuraC 500 Antioxidant protection.* Protects the body’s cells and molecules from damage by free radicals.* Vitamin C complex enhanced with threonic acid & alpha lipoic acid.

The Healthy Edge

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Make this Poached Salmon with Green Herb Sauce for heart health and detoxification, p. 20

April 2015

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detoxifying

SPA FOODS FOR ENERGY&WEIGHT LOSS BY LISA TURNER

Sick of heavy, hearty stews? Ready to shed all things bulky and burdensome—sweaters, snow boots, belly fat—that epitomize the long, cold months of winter? A cooling, cleansing spring menu offers a lighter, fresher approach to food, and a way to shed toxins and stored fat at winter’s end. Cleansing foods support your body’s detoxification systems and organs, especially the liver, kidneys, and colon, helping them work more effectively to remove toxins from the body. They’re also free of additional toxins, easy to digest, and anti-inflammatory. Cooling foods are thought to help reduce inflammation in the body and address internal heat conditions that can lead to disease. In ayurvedic medicine, cooling foods are naturally sweet or bitter (think plums, berries, and arugula). Other cooling foods include those that have a high water content, such as melons and cucumber. Cooking methods can have a detoxifying effect, as well. Steamed, poached, and raw foods, for example, are more cooling and cleansing than fried, grilled, or roasted dishes. Turn the page for a sampling of spa-inspired recipes—all of which feature detoxifying superfoods.

PHOTO: PORNCHAI MITTONGTARE

GIVE YOUR BODY A BREAK FROM CHEMICALS AND POLLUTANTS BY EATING MORE CLEANSING, SPA-INSPIRED FOODS—YOU CAN EXPECT MORE ENERGY, LESS PUFFINESS, SHARPER THINKING, AND MORE WEIGHT LOSS

The Healthy Edge

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spa foods, cont. Poached Salmon with Green Herb Sauce SERVES 4

Salmon is rich in omega-3 fatty acids that reduce inflammation. It’s also high in protein, which helps the body complete the phase 2 aspect of detoxification. The sauce makes ample use of cooling green herbs. For variety, try different combinations of health-boosting, seasonal herbs. 4 white tea, jasmine tea or green tea bags 2 large wild Alaskan salmon fillets, skin removed (1½ lbs. total) ¼ cup olive oil 2 Tbs. lemon juice 2 Tbs. minced basil 2 Tbs. minced parsley 2 Tbs. minced chives 1 tsp. minced oregano 1 tsp. thyme leaves 1 small garlic clove, minced

Avocados and leeks in this tasty soup boost the body’s production of glutathione, the “master antioxidant.”

1. Bring 2 cups water to a boil in large skillet. Add tea bags, remove from heat, cover, and let steep 2 minutes. Remove tea bags, and discard. 2. Bring tea water to a boil, and add fish fillets. Reduce heat, cover, and poach 8–12 minutes, depending on thickness, until fillets are opaque in center. Remove fish from pan with slotted spoon, draining off water. 3. While fish is cooking, combine olive oil, lemon juice, basil, parsley, chives, oregano, thyme, and garlic in small jar with tight lid. Shake to mix. Season to taste with salt and pepper. 4. Arrange fish fillets on four plates, top with sauce, and serve immediately. PER SERVING: 437 cal; 47g pro; 26g total fat (5g sat fat); 1g carb; 97mg chol; 92mg sod; <1g fiber; <1g sugars

Avocado-Leek Soup with Salsa Fresca SERVES 4 Avocados and leeks, the base of this deliciously cool and creamy soup, both encourage the body’s production of glutathione, a powerful antioxidant. A spicy salsa fresca garnish adds color and also helps boost metabolism with capsaicin, a compound found in hot peppers. If you like, toss in a handful of gluten-free croutons for extra crunch.

2 1 ¼ 1 1 ½ 1 1

medium tomatoes, chopped small serrano pepper, finely minced cup finely minced red onion small lime, juiced garlic clove, pressed cup chopped cilantro leaves Tbs. olive oil medium leek, thinly sliced, white part and some pale green 2 large, ripe avocados, peeled, pitted and chopped 3 cups vegetable stock 1 cup almond milk Dash white pepper

1. Combine tomatoes, serrano pepper, red onion, lime, garlic, and cilantro in medium bowl. Stir to mix, season with salt and pepper, and refrigerate for at least 15 minutes, and up to 2 hours. 2. While salsa is chilling, add olive oil and leeks to medium skillet, and sauté over medium-low heat 3–5 minutes, until soft, but not brown. Remove from heat, and transfer to a food processor. 3. Add avocado and stock to leeks, and blend until very smooth and creamy. Stir in almond milk, and season to taste with white salt and pepper. Refrigerate at least 1 hour. 4. To serve, divide soup among four individual serving bowls. Top each with a generous portion (about ⅓ cup) of salsa. PER SERVING: 289 cal; 4g pro; 23g total fat (3g sat fat); 23g carb; 0mg chol; 311mg sod; 10g fiber; 5g sugars

April 2015

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Coconut Ice Cream with Blackberry Coulis SERVES 4 This creamy, dairy-free alternative to ice cream is rich in antibacterial and antiviral coconut. The berries in the coulis—a traditional fruit sauce—are high in fiber and healing antioxidants. You can use any type of berry you prefer, or substitute cherries and vanilla for the blackberries and mint. 1 ½ cups coconut milk ½ cup shredded unsweetened coconut ½ cup honey, divided

2 tsp. vanilla extract ½ tsp. lemon juice 1 ½ cups fresh or frozen blackberries Whole mint leaves for garnish

1. Combine coconut milk, coconut flakes, ¼ cup honey, vanilla, and lemon juice in blender, and process until smooth. 2. Transfer mixture to ice cream maker, and process according to directions. 3. While ice cream is processing, combine blackberries and ¼ cup honey in food processor, and pulse until berries are crushed but still have some texture. Pour into small pan, and heat over medium heat 8–10 minutes, until thickened. Return sauce to food processor, and purée on high until very smooth. For a more traditional coulis, pass through fine sieve or mesh strainer before serving. 4. To serve, place scoops of ice cream in four serving dishes and drizzle with coulis. Garnish with mint leaves, and serve immediately. PER SERVING: 404 cal; 3g pro; 26g total fat; (22g sat fat); 45g carb; 0mg chol; 17mg sod; 4g fiber; 38g sugars

Dandelion Salad with Warm Tarragon-Shallot Vinaigrette & Toasted Pine Nuts SERVES 4 Dandelion greens have long been used as a potent liver tonic. This riff on a traditional wilted spinach salad uses a warm dressing to soften the aggressive flavor of the dandelion greens. Add more spinach if you prefer a milder flavor. ¼ cup pine nuts (hazelnuts, walnuts, or macadamias also work well) ¼ cup extra-virgin olive oil, divided 1 medium shallot, chopped (about ¼ cup) 1 Tbs. sherry vinegar 1 tsp. Dijon mustard 1 Tbs. chopped fresh tarragon leaves 2 bunches dandelion leaves, trimmed and chopped (3–4 cups) 4 cups baby spinach leaves ½ small red onion, thinly sliced

PHOTOS BOTH PAGES: PORNCHAI MITTONGTARE

1. Toast pine nuts in small pan over low heat until fragrant, stirring almost constantly and being careful not to burn. Transfer to bowl, and set aside.

This non-dairy treat is loaded with antiviral and antibacterial coconut, plus antioxidant-rich berries.

2. Add 1 Tbs. olive oil and shallots to pan, and gently cook over low heat, 5 minutes, until soft but not browned. Combine shallots in small blender with remaining olive oil, vinegar, mustard, and tarragon leaves. Process on low until smooth. Return to pan, and warm through until hot. 3. In medium bowl, combine dandelion, spinach, red onions, and pine nuts. Drizzle with enough dressing to lightly coat leaves, and toss to mix thoroughly. Serve immediately. PER SERVING: 228 cal; 3g pro; 20g total fat (2g sat fat); 11g carb; 0mg chol; 107mg sod; 4g fiber; 2g sugars

The Healthy Edge

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Tune-up your heart in as little as 30 days with this cutting-edge diet and supplement plan, based on one doctor’s extensive research ❱ BY VERA TWEED

the key to your

heart

alf the people who die of heart disease have normal cholesterol. How helpful is that?” says Steven Masley, MD, author of The 30-Day Heart Tune-Up: A Breakthrough Medical Plan to Prevent and Reverse Heart Disease. More importantly, he says, “Plaque is what causes heart disease.” Plaque constricts arteries, reducing the ﬂow of oxygen and nutrients, and can trigger clots that lead to heart attacks and strokes.

Plaque levels can be tested with a non-invasive Carotid Intima Media Thickness (CIMT) ultrasound scan, but few doctors use it and insurance plans don’t cover the cost. But even without the test, plaque can be controlled and even reversed. Masley’s heart tune-up plan is based on his research, in which more than 100 patients were able to reduce and reverse plaque with a three-step strategy: eating the right foods, getting ﬁt, and taking heart-healthy supplements.

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6 Vital Heart Nutrients You can get most of these important nutrients from a good quality multivitamin. Additional supplements for ﬁ sh oil, ﬁber, and possibly vitamin D and magnesium may be required.

“There is a solution to our health woes, a tragically underutilized remedy that has been with us for decades: magnesium,” says Dennis Goodman, MD, author of the book Magnificent Magnesium (Square One Publishers, 2014). Magnesium is an abundant natural element that is vital to the proper functioning of our bodies—and yet, nearly 80 percent of Americans are magnesium-deficient. With publication of his book, Goodman wants to help drop that percentage level to zero.

Fiber “If fiber intake long-term has been about 30 grams per day, almost no one gets heart disease,” says Masley, especially if the person is also physically fit. But the average American gets only 12–14 grams of fiber daily. It’s quite realistic to get enough from a combination of fiber-rich foods and fiber supplements (see: “Fiber Up!,” right). To start your day, try a satisfying shake that will get you about halfway to the 30-gram mark. Blend a cup of berries, a scoop of your favorite protein powder, almond milk, and a tablespoon of chia seeds, flaxseeds, psyllium, or a fruit and vegetable fiber powder.

Fish Oil “Fish oil has been shown in several studies to decrease risk of heart disease and sudden death—it’s just so important,” says Masley, “but more than half of Americans don’t meet their needs.” If you don’t eat low-mercury, cold-water fish, such as wild salmon, herring, sardines, or sole, at least two or three times per week, take enough fi sh oil to get 1,000 mg daily of EPA and DHA. Freshness is key, as fi sh oil can become rancid over time. Masley recommends testing one pill in a bottle by pricking the capsule with a needle and tasting the oil. “It isn’t lemonade but it should taste pleasant,” he says. In liquid supplements, it’s virtually impossible to disguise rancidity.

Magnesium “If you take a calcium supplement without magnesium, it can make your magnesium deﬁciency worse,” says Masley. Common symptoms of magnesium deﬁciency include migraines, constipation, muscle cramps, heart palpitations, and high blood pressure.

Get 30–40 grams of fiber daily. Add up your daily fiber intake from food, and use supplements to bridge the gap. Here are some good sources:

In Magnificent Magnesium, Goodman provides detailed explanations of the many forms of heart disease; the role magnesium plays in many life processes; and how a deficiency of this substance can lead to major health conditions. He also includes easy-to-use guidelines for using magnesium as a safe, natural, and effective approach to improvement of heart function. Special sections include: k The causes, risk factors, symptoms, and diagnoses

of heart diseases. k The main reason that magnesium deficiency is so

common in the United States—stress!

FRUITS Raspberries (½ cup frozen): 5.5 grams Pear (medium): 5.1 grams Apple (medium): 3.3 grams Banana (medium): 3 grams

VEGETABLES AND LEGUMES Beans (½ cup): 5–10 grams Split peas (½ cup cooked): 8 grams Avocado (½ medium): 6.5 grams Artichoke hearts (½ cup): 4.5 grams Spinach (1 cup cooked): 4.3 grams Mixed vegetables, frozen (1 cup): 4 grams Sweet potato (medium, with skin): 4 grams Potato, baked (medium, with skin): 3.8 grams

SUPERFOODS & SUPPLEMENTS (Amounts vary by product)

Psyllium (1 Tbs.): 3 grams Chia seeds (1 Tbs.): 3–5 grams Flaxseed, ground (1 Tbs.): 2 grams Other fiber supplements: 1.5–9 grams per serving

k A closer look at the way the medical community

currently views and treats heart disease. k An outline of other pressing health issues that Americans

face as a result of magnesium deficiency. k How to determine the right amount of magnesium for

optimal wellness and a balanced life.

According to Goodman, magnesium deficiency often goes undetected until a more serious medical problem develops. Here is a list of possible warning signs that you are low in magnesium: k k k k k

Anxiety and irritability Back and/or neck pain Fatigue or low energy Hyperactivity Impaired cognitive function k Impaired coordination k Involuntary eye movements k Migraine, cluster, or tension headaches

k Memory problems k Menstrual cramps

and PMS symptoms k Muscle cramps k Muscle spasms k Muscle tension k k k k

or weakness Muscle tremors Palpitations Tics Vertigo (dizziness)

For dosages, Goodman follows guidelines developed by magnesium researcher Mildred S. Seeling: “A good rule of thumb is to take about 3 mg of magnesium for every pound of body weight at the minimum,” says Goodman. For example, a woman weighing 120 lb would take at least 360 mg of magnesium daily. “Under more stressful circumstances, you’ll need to increase this dosage,” says Goodman. He suggests adding roughly 100–200 mg of magnesium on to your normal daily dose during periods of intense stress and tension. Visit dennisgoodmanmd.com to learn more about Goodman’s work and his book, Magnificent Magnesium.

The Healthy Edge

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the key to your heart, cont. If you have any of these, take 200–400 mg of magnesium one to two times daily. Magnesium can cause loose stools so start with a lower dose. Look for an absorbable form of the mineral that’s easy to digest, such as chelated magnesium, magnesium glycinate, or magnesium malate. See “Take It to Heart” (p. 23) for more information on magnesium.

Vitamin D We don’t typically get enough sun exposure to make suﬃcient amounts, even in warm climates, yet vitamin D is essential for heart, immune system, and bone health, as well as cancer risk reduction. Take 1,500 IU daily.

Vitamin K If you’re deﬁcient in vitamin K—and most Americans are, says Masley— calcium will shift from your bones to your arteries, where it’s harmful. Eating a daily cup of cooked green vegetables, such as broccoli, kale, or spinach, will give you between 250 and 1,000 mcg, but most people don’t get enough. In a supplement, take 250 mcg daily of vitamin K 1 or K2.

COQ10: For anyone taking statin drugs, which deplete CoQ10, this is an essential supplement. It may also improve energy in people middle-aged or older. ARGININE: An amino acid, it increases levels of nitric oxide, which dilates blood vessels, reduces blood pressure, improves circulation, and can help relieve erectile dysfunction. RESVERATROL AND CURCUMIN: Both support energy production in cells, including cells in the heart. They also help slow overall aging, lower inflammation, and lower cancer risk. utilize insulin (insulin resistance), high blood pressure, and a pot belly. These factors lead to heart disease and an overall shorter lifespan. Oysters, crab meat, pumpkin and squash seeds, wheat germ, lean grass-fed beef, and cocoa or dark chocolate are all good food sources. In a supplement, women need 12 mg daily and men require 15 mg, amounts that can be found in many high-quality multivitamins.

Plaque-Fighting Foods According to Masley, these are the most important foods for ﬁghting plaque:

Zinc “If you’re zinc deﬁcient, that’s a very powerful predictor of arterial plaque,” says Masley. The underlying mechanism is likely this: Lack of zinc contributes to prediabetes, also called metabolic syndrome, which includes high blood sugar, an inability to

Akin’s and Chamberlin’s Magnesi-Max Magnesium 400 mg supplies three forms of heart healthy magnesium for maximum absorption.

Healthy Fats: Olive oil, ﬁ sh and other types of seafood, almonds, pecans, pistachios, walnuts, and hazelnuts, including nut butters and oils. Clean, Lean Protein: Organic, grass-fed, lean poultry and beef, as

Redd Remedies HEART Strong promotes heart muscle energy and function with magnesium, CoQ10, and other nutrients.

well as organic, grass-fed, low-fat dairy products. Beneficial Beverages: Green tea, cocoa, and dark chocolate, and if you drink alcoholic beverages, red wine in moderation (no more than 1–2 glasses daily, 4.5 ounces per glass). Flavor: Use chili, curry, Italian, and other seasonings to make food taste great. On the flip side, foods such as sugar and flour increase the odds of prediabetes, inflammation, and plaque production. Most people should avoid them. But trim, fit people may benefit from nutrients found in whole-grain flour, says Masley. “There’s a ton you can do to decrease your risk, stop plaque growth, and tuneup your energy, your waistline, and your sex life,” says Masley, “And who doesn’t want that?”

Paragon Plus Super Acti-Omega is a super strength EPA and DHA fish oil formula with 600 mg 0mega-3, including 240 mg DHA per serving.

Wakunaga Kyolic Total Heart Health can be used daily and contains Aged Garlic Extract, arginine, and B vitamins.

April 2015

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4 Steps to Stress Free Living

BY MARY ANN Oâ&#x20AC;&#x2122;DELL, MS, RD

STRESS IS A NORMAL PART OF LIFE, something we all deal with in varying levels. Our bodies are equipped to handle stress for short periods of time, but longterm activation of the stress response can cause an imbalance in the body, resulting in problems such as digestive disorders, ulcers, high blood pressure, illness, skin disorders and other problems. Natural remedies and lifestyle changes can calm frazzled nerves, and help restore balance. Do something good for yourself by utilizing these four steps to relax and reduce stress levels:

1. Breathe. Sometimes, just stopping and taking a deep breath can help you re-focus and refresh. Try deep breathing and yoga exercises during the day and before bed to help you stay calm. 2. Exercise. Exercise is an important part of stress reduction and good health. It helps you look and feel better. Something as simple as a short walk in fresh air can ease tension and allow you to handle stress better. 3. Maintain adrenal and nerve health. During stressful situations, the adrenal glands work overtime and the body can become depleted of important nutrients that are needed for normal stress hormone function. The water-soluble vitamins, B-vitamins and vitamin C, are most affected and should be replenished on a daily basis to support nerves and adrenals. 4. Try help from Nature. Relora, a combination of the plant extracts Magnolia and Phellodendron, has been shown to help control mild anxiety and mild depression, promote relaxation, and help maintain restful sleep. L-Theanine, an amino acid found in green tea, supports relaxation without sacrificing alertness, making it a great remedy day or night. While we canâ&#x20AC;&#x2122;t avoid stress, stress does not have to control us. Take care of yourself when stress is common in your life. Maintaining good health and well-being will also help you stay calm, cool and stress-free.

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Extinguish Helps maintain a healthy whole-body inflammation response.* Whole-food herb, fruit, & spice complex. With turmeric, holy basil, black cherry, & more.

April 2014

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Red Superfoods

BY SALLY KARLOVITZ, CN

RED IS AN EMOTIONAL COLOR, considered to be the color of energy, passion, and action. Studies have shown that when people see the color red, their blood pressure elevates, their breathing becomes more rapid, and they are more likely to take action. In foods found in their natural state, the color red can have a powerful physical effect on us due to that color coming from the presence of antioxidants. Antioxidants have the crucial job in our bodies of protecting our cells. Here are some antioxidant-rich red foods that you may want to include in your diet:

blood pressure and supporting heart health. Pomegranate is also high in ellagic acid, a substance found in a variety of fruits that has been studied for its ability to stop the replication of cancer cells. Tomato—Tomatoes are naturally rich in the antioxidant carotene lycopene, which gives them their bright red color. Studies have found that increased levels of lycopene may decrease risk of certain cancers, especially prostate cancer. Studies have also shown that lycopene benefits heart health.

Cranberry—These small, red berries, from the blueberry family, contain powerful antioxidants that have been shown to help keep bacteria from adhering to the bladder wall, thus supporting health urinary tract function. Goji—Goji berries are a superfruit that has been used in Tibet for more than 1,000 years for its health benefits. Traditionally used for kidney and liver problems, more recent studies have found it may lower cholesterol, support immunity, and boost energy. Mangosteen—Mangosteen is called the “Queen of Fruits,” and is categorized as a superfruit for its high antioxidant content. This fruit has been highly prized for its health benefits for centuries. Mangosteen has been found to help maintain good intestinal health, support immunity, support cartilage and joint function, and may have benefits for respiratory health. It is frequently found in juice form. Pomegranate —This superfruit has been the focus of a number of studies for its benefits on lowering

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The Healthy Edge

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pure beauty

By Sherrie Strausfogel

wrinkle resistant Peptides, which help relax deep lines and wrinkles, are one of the most promising discoveries in the quest for younger-looking skin

ith age, expression lines form by repeated action of muscles when you laugh or frown. Since you tend to laugh or frown up to 15,000 times each day, these movements create skin depressions around the eyes, on the forehead, between the eyebrows, and around the mouth. A peptide is a chain of amino acids, which are the building blocks of proteins. Peptides carry messages from the brain to the body, telling nerves and muscles to perform different functions. Specific peptides may reduce wrinkles by disrupting the nerve signals sent to tense muscle beneath the skin, relaxing the muscle and smoothing the skin. Some peptides are believed to rev up collagen, which firms the skin. Others may help shrink bags under the eyes by improving lymphatic circulation. Two peptides in particular, matrixyl and argireline, have been shown to visibly reduce the look of deep lines and wrinkles while also promoting healthy skin tone and texture. Matrixyl does this by stimulating collagen, while argireline helps relax facial muscles and discourages formation of new lines. New ways to use peptides in skin care are constantly being developed. A glycopeptide, for example, combines the skin-lifting and firming strength of both proteins and polysaccharide carbohydrates sourced from goji berries. This goji glycopeptide forms a mesh to support sagging and wrinkled skin, creating an immediate subtle lifting. Studies continue to single out peptides as one of the most effective skin regeneration discoveries available. Look for them in serums, lotions, and creams aimed at aging skin.

Reduce lines and wrinkles with Reviva Labs Nasolabial Fold + Multi-Peptide Cream. The peptide matrixyl can improve wrinkle depth, length, and volume as well as skin roughness.

Refresh puffy, tired eyes with Devita Eye Lift Crème. Vitamin K, chamomile, and polypeptides reduce the appearance of dark circles and puffiness under the eyes and help repair the overall structure of the skin.

MyChelle Dermaceuticals G2 Instant Firming Serum contains a proven peptide complex that instantly lifts, firms, and smooths skin.

derma e Evenly Radiant BB Crème is a multi-functional mineral beauty balm with an advanced peptide complex. This color correcting formula conceals, brightens, and evens out skin tone.

April 2015

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clean eating

By Melissa Diane Smith

non-gmo vs. organic Both are good ways to avoid GMOs, yet they have definable distinctions. Do you know the difference?

he natural foods industry has always been based on the idea of pure, whole food, so it isn’t surprising that there’s a big movement afoot among natural food shoppers to avoid genetically modified organisms (GMOs). GMOs are made when genetic engineers insert genes from one living thing (say, a bacteria) into the DNA of a completely unrelated living thing (say, corn)—a process that is anything but “natural.” People who shun GMOs know that the two best ways to avoid them are to buy products labeled either USDA Organic or Non-GMO Project Verified. However, some shoppers get confused about the difference between the two. To make the best decisions for you and your family, it’s important to understand what the two labels really mean. Here’s a rundown.

Non-GMO Project Verified The Non GMO Project Veriﬁed label is the fastest-growing label claim in natural foods. In order to earn this seal, products undergo a rigorous review process by the Non-GMO Project, North America’s only third party veriﬁcation program for GMO avoidance. The program includes testing at-risk ingredients on an ongoing basis, including alfalfa, canola, corn, cotton, papaya, soy, sugar beets, yellow squash, and zucchini. Animal products, such as milk, meat, eggs, and honey, are also tested. It’s important to remember that this program focuses solely on GMO avoid-

Did You Know?

ance. In other words, a product can earn a Non-GMO Project Veriﬁed seal, but still contain ingredients that are grown with commercial herbicides and fertilizers—substances that many natural food shoppers prefer to avoid.

USDA Organic Organic Trade Association surveys show that 22 percent of consumers now cite avoiding GMOs as a primary reason to eat organic food. That’s because the use of GMOs is prohibited under the United States Department of Agriculture (USDA) National Organic Program. To meet the USDA organic regulations, farmers and processors must show that they aren’t using GMOs, and also that they are protecting their products from contact with GMOs through a variety of methods. However, organic certification does not require testing for GMOs. Given the widespread use of GMOs—not to mention the fact that some GM crops are notorious for spreading through wind drift—some shoppers prefer the extra insurance of GMO testing and opt for the Non-GMO Project Verified label for that reason. But there are more reasons to buy USDA Organic food than just avoiding GMOs. Many consumers want to support this environmentally beneficial food produc-

If you see the USDA organic seal, the product is certified organic and has 95 percent or more organic content. 30

tion system. Others want to avoid substances that are excluded from organic farming, including irradiation, antibiotics, growth hormones, and synthetic fertilizers and pesticides, many of which have been linked to health problems. Still another good reason to purchase organic foods is because they’re more nutritious. Reviews of multiple studies show that organic foods provide greater levels of vitamin C, iron, magnesium, and phosphorus than non-organic varieties. They also tend to provide greater levels of antioxidant phytochemicals, such as flavonoids. And a 2013 study found that organic milk has a more beneficial fatty acid composition, which helps reduce inflammation in the body.

Making an Educated Choice Non-GMO Verified products generally cost less than certified organic foods, so if you’re on a budget, buy non-GMO, especially for products that contain risky ingredients such as corn and soy. But if you can afford it, buy organic. But it doesn’t have to be an either-or decision. More than half of the Non-GMO Project’s verified products are also certified organic. So, it’s fairly easy to get the best of both worlds.

April 2015

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Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

So, c’mon life, bring it on. We’re ready for you.

Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998

for a FREE SAMPLE and a store near you. 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. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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natural gourmet

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

sugar-free superfoods Hankering for a little something, but don’t want to cave into junk food? This light, protein-rich pudding hits the spot

NOTES FROM:

This recipe contains enough protein, fiber, and healthy fats to work as a quick breakfast. To give it more staying power, make it the night before and stir in ½ cup of whole rolled oats (not instant or quick-cooking) when you add the seeds. The oats will swell and soften overnight, creating a flavorful, soaked bowl of muesli that you can enjoy as soon as you roll out of bed. Top the mixture with fresh berries or pitted and chopped spring stone fruits (apricots, for example) to finish.

PHOTOS: PORNCHAI MITTONGTARE

ou’ve got a kid who has to be on a gluten-free, dairy-free, sugar-free diet. He wants dessert. What can you do? I recently confronted this challenge when a child in our family was diagnosed with colitis. I learned pretty quickly how diﬃcult it is to make really good treats that taste amazing using only “real” foods and “real” ingredients—with no sugar or ﬂour. But I soon discovered an array of incredible foods, many of them some of the richest desserts I’ve ever tasted, all made with “superfood” ingredients such as coconut, cacao, nut butters, and seeds. And not one of them has any added sugar. This creamy treat is sweet and subtly spiced with a soft chocolate overtone. People will be shocked to hear that the only actual sweetener in the whole shebang is a single date. And, even better, the cinnamon helps with any blood sugar response.

Cocoa-Nut Chia Pudding SERVES 2 Instead of serving this delicious treat immediately, you can also refrigerate it for a couple days—just be sure to stir it before serving cold, at room temperature, or gently warmed. 1 ½ cups fresh young coconut water (or unsweetened vanilla almond milk) 1 scoop organic chocolate whey protein powder 1 Tbs. raw almond butter 1 Medjool date, pitted 1 tsp. ground cinnamon

½ 2 1 ¼ 1 1

tsp. vanilla extract good pinches ground cardamom pinch sea salt cup chia seeds Tbs. hempseeds Tbs. raw cacao nibs

1. Combine coconut water, whey protein powder, almond butter, date, cinnamon, vanilla extract, cardamom, and sea salt in high-powered blender. Blend until very smooth. Transfer contents to quart-sized jar.

2. Add chia seeds, hempseeds, and cacao nibs, and stir well to incorporate. Cover, and set aside at least 20 minutes. Stir again, and enjoy. PER SERVING: 338 cal; 20g pro; 17g total fat (4g sat fat); 30g carb; 13mg chol; 298mg sod; 13g fiber; 13g sugars

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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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Supports stamina, energy & stress adaptation.* Premium concentrated liquid extract. Fast-acting.

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