Chamberlin's Healthy Edge February 2015 by HFAI

$3 free

February 2015

GO MEATLESS healthy & delicious

VEGAN DISHES

KICK CANDIDA TO THE CURB with healing foods & supplements TAME TUMMY TROUBLES safe & effective digestive aids 5 WAYS

COMFREY nature’s first-aid miracle

RESVERATROL CAN BOOST YOUR HEALTH

DIET DILEMMAS How to choose the best weight-loss plan for you

P. 8

plus! POTENT NATURAL BEAUTY SERUMS ChamberlinsCover_Feb15_JS.indd 1

HOW SWEET IT IS:

GUILT-FREE VALENTINE’S TREATS Dark Chocolate Fruit, p. 32

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Herbacin Alteya Organic

Bulgarian Rose Facial Care Bio Damascena Day Face Moisturizer rejuvenates and balances skin while reducing signs of aging. This organic formula is made with Bulgarian rose oil. Bulgarian Rose Water Organic Toner is a ﬂower water spray that is moisturizing, anti-inﬂammatory and anti-aging. It is made from pure, organic rose petals.

EcoFam

Silver Bristles Toothbrush Anti-bacterial silver infused bristlesnaturally eliminates 99% of bristle bacteria in 4 - 6 hours. With ﬂossing micro-bristles. Phthalate & BPA free. 100% biodegradable and compostable plant starch handle. Available in Youth or Adult.

Kamille + Glycerin Hand Cream The perfect cream for hard-working hands. This triple-action hand cream nourishes, soothes and protects skin with the healing powers or organic chamomile. Absorbs quickly without leaving a greasy ﬁlm. Leaves skin perceptively softer and smoother.

OM Botanical

100% Natural Facial Care Start with the One Step Face Wash that combines the tasks of cleansing, exfoliating and toning. Removes make-up without drying skin. Formulated with witch hazel, thyme, chamomile and castor oil. For step 2, choose a moisturizer based on your skin type. Skin Soft Moisturizer is great for teens and twentys, with its light, non-greasy texture. It nourishes and gives skin a subtle glow. Young & Bright is an all-in-one antiaging regimen perfect for day or night, age spots, wrinkles and dark circles. Gluten free.

Sibu Seven

Kiss My Face

Air Kiss Spray Lotion Light moisturizing air powered spray lotion. Choose from: Tropical Coconut to soften extra dry skin; Aromatherapeutic Lavender & Shea to moisturize and calm; Fragrance Free Olive & Aloe to moisturize and soothe sensitive skin.

Omega 7 Supplements Omega Pure is 100% pureed Himalayan seabuckthorn berries. It provides antiinflammatory benefits and supports heart and skin health.* Omega 7 Oil or Capsules provide powerful antioxidants from 100% seabuckthorn fruit oil. Fights inflammation and helps alleviate skin conditions

from the inside out.*

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Omami

Mood Farma Improves mood naturally, boosting the spirit and demeanor.* Calms tension and anxiety, relaxes the nerves and muscles.* Provides 30 mg clinically tested Aﬀron® saﬀron extract. Safe and non-addictive.

Tangut

Sea Berry Cardio Med Whole food supplement for natural heart health. Designed to improve cholesterol, clean arteries and provide anti-inﬂammatory action.* Rich in Omega 3-6-9 from 100% organic sea berry (sea buckthorn), plus ﬂavonoids and sterols.

Health Logics

Derma Beauty HA The skin care supplement that helps reduce ﬁne lines and wrinkles! This formulation contains highly bioavailable hyaluronic acid (HA) from patented BioCell Collagen® and skin speciﬁc ingredients that promote vibrant, healthy and beautiful looking skin.

Barlean’s

Omega Swirl Heart Remedy A concentrated Omega-7 supplement with a natural mixed berry smoothie taste and texture. Promotes healthy cholesterol levels by supporting healthy levels of HDL and LDL cholesterol.* Omega-7 also helps reduce the C-Reactive Protein (CRP) Index, a key to heart health.* No sugar added – naturally sweetened with xylitol.

Dynamic Health

Tart Cherry Turmeric & Ginger Tonic A synergistic blend of ingredients that support healthy inﬂammation response.* Tart cherry is known to be rich in antioxidant anthocyanins. This formula combines cherry with turmeric and ginger for maximum results. Organic certiﬁed. Kosher and gluten free.

Nature’s Way

Umcka Throat Spray Natural, fast-acting sore throat relief spray that helps shorten duration and reduce severity of symptoms. Made with clinically studied Pelargonium sidoides 1X. Natural cherry-menthol ﬂavor spray cools and soothes.

Livon Lasbs

Lypo-Spheric Vitamin C 1000 mg Unique blend of vitamin C and phospholipids, providing maximized bioavailability from lyposomal nano-spheres. Antioxidant support in a convenient single-dose packet.* Great for immediate immune system support while traveling or on the go.* Gluten free. Sugar free. Vegan.

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Wild Planet

White Anchovies in Water A nutritious, heart healthy food. Rich in Omega-3, protein and calcium. Delicious lightly salted meaty portions with a mild ﬂavor. Sustainably sourced in the Paciﬁc Ocean.

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February 2015

features 18 Vegan Savvy Going meatless isn’t as hard as you think. Just follow these tips for avoiding common pitfalls of the vegan diet to ensure that you’re getting all the nutrition you need. Plus, check out our bevy of animal-free recipes to help you get started.

22 Kick Candida to the Curb Yeast infections are a fact of life—one that we don’t always want to talk about. But knowing which foods to eat, which to avoid, and which supplements to take can go a long way toward eliminating candida problems for good.

departments NEWS FLASH

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

SUPPLEMENT ADVISOR

Grape Expectations. Super supplement resveratrol can boost your health in a variety of ways.

HERBAL ADVISOR

All-Purpose Herb. Why comfrey should be a staple in any natural medicine chest.

A POWERHOUSE NUTRIENT

ARE YOU HEART SMART?

Digestion & Aging. Natural ways to tame tummy troubles that often come with age.

HEALTHY BONES FOR LIFE

The Best Diet for You. How to choose a weight-loss plan that meets your unique goals.

DAILY IMMUNITY

Staying well this time of year is no easy feat, but here are four practical ways to protect yourself from winter woes.

It’s never too early to start staving off osteoporosis, so keep your bones healthy at any age with these natural strategies.

Super Serums. Nutrient-packed products that can give your skin that youthful glow.

CLEAN EATING EXPERT’S CORNER

Diet, supplement, and lifestyle tips that can help keep your ticker in top shape.

PURE BEAUTY HEALING EDGE

How L-carnitine can boost your energy, protect your heart, promote brain function, and more.

The Other Red Meat. A staple of the Native American diet, bison is making a comeback in modern cuisine.

NATURAL GOURMET

Sweet Somethings. Celebrate a guilt-free Valentine’s Day with decadent dark chocolate.

February 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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letter from the editor

From the Heart For many of us, February means only one thing: the Super Bowl. But if sports aren’t your thing, this month also offers Valentine’s Day, our annual celebration of affairs of the heart. The heart, of course, is much more than just a symbol of our capacity for love, it’s also one of the most important organs in the body. And that’s why we’ve packed this issue full of heart-healthy tips to keep your ticker in top shape this February— and all year ‘round. One of the best ways to improve heart health is to lose weight, but that’s not always easy—especially with the confusing assortment of diet programs and products available today. Our expert, Emily Kane, ND, offers her advice for cutting through the clutter and finding the right weight-loss plan for you (p. 14). In addition to losing weight, there are a number of diet and lifestyle changes you can make to reduce your risk of heart disease, as nutritionist Sally Karlovitz outlines in “Are You Heart Smart?” (p. 24). Supplements also play an integral role in heart health, so we’ve included an in-depth look at two of the best: resveratrol (p. 8) and L-carnitine (p. 17). Of course, no Valentine’s Day would be complete without a little indulgence, and we’ve got that covered, too, with “Sweet Somethings” (p. 32). Succulent, fresh fruit dipped in heart-healthy dark chocolate makes for a decadent, guiltfree treat that you and your sweetie are sure to love. 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 Antonina Smith, 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. 1. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

February 2015

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newsflash GINSENG HELPS KIDS WITH ADHD A study of children between the ages of 6 and 15 with ADHD found that Korean red ginseng can deliver significant improvement. In the study, published in the Journal of Child and Adolescent Psychopharmacology, researchers tested 1 gram of the supplement, twice daily, against a placebo. After 8 weeks, standard tests that measure hyperactivity showed that kids who took ginseng had improved from an average score of 3.09 to 1.76, while those taking a placebo changed very little, from 3.81 to 3.03. An earlier study found that American ginseng, in combination with ginkgo, also improved ADHD among children between the ages of 3 and 17.

Saturated Fat is not a Monster Despite the fact that many doctors still view saturated fat as a major culprit in disease, it simply isn’t so. Evidence of this, although largely ignored, has existed for decades, and now, a study from Ohio State University proves the point. “We had people eat two times more saturated fat than they had been eating before entering the study, yet when we measured saturated fat in their blood, it went down in the majority of people,” says Jeff Volek, PhD, professor and senior author of the study; “Other traditional risk markers improved, as well.” What does lead to disease? Too many carbohydrates. But, says Volek, “When you consume a very low-carb diet, your body preferentially burns saturated fat.” The study aimed to identify the point at which people started burning fat. This turned out to be somewhat different for each individual, but in all cases was significantly lower than the amount of carbs found in typical American diets. The lowest-carb intake was 47 grams per day.

CALCIUM-COLLAGEN COMBO BUILDS BETTER BONES A yearlong study at Florida State University found that a special combination of calcium and collagen, called KoAct, is even more effective than calcium plus vitamin D for women’s bone health. The study, published in the Journal of Medicinal Food, tested the supplements on 39 women. Researchers found that during 12 months, those taking calcium and vitamin D had a 3.73 percent decrease in bone mineral density, but among those taking KoAct, the decrease was only 1.23 percent. KoAct is an ingredient in Life Extension Bone Strength Formula and other supplements.

How to Take Your D

Is Your Neighborhood Making You Forgetful?

You can reap greater rewards from vitamin D supplements by taking them with a meal that contains fat, according to a study at Tufts University. Researchers gave high-dose vitamin D supplements to 50 healthy older men and women, with three types of meals: fat-free, and 30 percent fat with two different combinations of fats. Compared to the fat-free meal, both fatty meals produced blood levels of vitamin D that were between 11 and 52 percent higher (individuals differed), or 32 percent higher, on average. The study, which was published in the Journal of the Academy of Nutrition and Dietetics, found that the type of fat did not affect absorption.

Neighborhoods that are enjoyable for walking do, in fact, encourage people to walk more, and studies show that their residents are thinner and more fit. Now, University of Kansas researchers have identified some specific neighborhood characteristics that help older people to maintain mental alertness and memory, as well as physical health. Some helpful neighborhood features:

> Having places to walk to (not too far), such as shops > Sidewalks that are in good shape > Walking trails that are safe > Benches to stop and rest

> Traﬃc lights that allow enough time to comfortably cross the street

> Somewhat complex routes to a destination (more common in older, built-up communities)

It turns out that when routes are too simple, such as a long, straight line, mental function declines more rapidly.

February 2015

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supplement advisor

By Vera Tweed

grape expectations Learn five ways resveratrol supplements can boost your health

esveratrol, the key ingredient in red wine, gained notoriety a few years ago after animal studies found that it extends life. Since then, more than two dozen human studies have shown that it improves health in many ways. “Resveratrol is a very powerful activator of our genes, which determines sickness or health,” says Joseph Maroon, MD, author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life. Genes are not constantly active. “They sit there in our cells,” Maroon explains, “and do nothing until acted upon.” For example, if you eat a greasy burger, it triggers a mechanism that tells your genes to produce inflammatory agents. In contrast, if you eat a Mediterranean diet that includes plenty of fresh vegetables and healthy fats, it signals your genes to produce anti-inflammatory substances. Just like a healthy diet, resveratrol activates genes in a positive way. These are its key effects:

supplement that didn’t contain resveratrol on 75 people at high risk for heart disease. In the study, published in T he American Journal of Cardiology, those taking resveratrol reduced inflammation by 26 percent. Other risk markers were also substantially reduced. Neither the grape supplement nor the placebo demonstrated any beneficial effects.

Calming Inflammation

Protecting against Tumors

Chronic inflammation underlies many conditions, including heart disease, stroke, arthritis, cancer, multiple sclerosis, and even weight gain. In arteries, inflammation causes platelets to accumulate and blood to clot, blocking arteries and possibly leading to heart attacks. Resveratrol has an anti-inflammatory effect. In a yearlong Spanish trial, researchers compared the effects of resveratrol, a placebo, and a grape

Animal studies found that resveratrol protects against growths that may develop into cancer, especially in the skin, colon, liver, and pancreas. And in cell studies, it has stopped the growth of cancer cells.

Balancing Blood Sugar Several studies have found that in type 2 diabetics and other people with abnormalities in blood sugar or insulin, resveratrol helps to restore normal function, which is the key to preventing or treating diabetes. In one study, published in the British Journal of Nutrition, researchers concluded that resveratrol improves insulin sensitivity, which enables blood sugar to be utilized for energy rather than accumulating in the blood and damaging arteries. As a bonus, the supplement doesn’t reduce blood sugar that is at healthy levels.

Enhancing Performance Resveratrol may enhance physical and mental performance, according to a study at Marywood University in Scranton, Pa.

Akin’s and Chamberlin’s True Resveratrol provides plant-sourced resveratrol with red wine extract to promote cellular longevity and heart health.

Genceutic Naturals pTeroBlue + Resveratrol is a potent antioxidant blueberry complex containing trans-pterostilbene and trans-resveratrol.

In a group of 51 sedentary people, researchers compared the eﬀects of a placebo and a supplement with resveratrol, grape extract, and quercetin, taken for three months. The resveratrol supplement helped the heart work more eﬃciently during exercise and improved verbal memory.

Living Longer? Studies show that resveratrol is a strong antioxidant, considered beneficial in protecting against premature aging and disease in general. In fruit flies, worms, fish, and mice, resveratrol has actually extended lifespan. Will it do the same for people? Because humans live much longer than the tested animals, it will take decades for scientists to reach a definitive conclusion. Meanwhile, human studies have shown that resveratrol supplements are safe and beneficial. Reserveage Resveratrol Tonic is a cellular, age-defying liquid tonic made with organic French red grapes and a powerful antioxidant super berry blend with açai, goji, and more.

February 2015

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herbal advisor

By Vera Tweed

all-purpose herb Why comfrey should be a staple in any natural medicine chest

omfrey is an herb with a long history of healing. In the chariot races of ancient Rome, comfrey leaves were applied to injuries to stop heavy bleeding. And from the time of Alexander the Great to World War I, army medics relied on the herb’s power as a topical treatment for wounds. Native Americans considered comfrey a sacred healing plant and drank it as a tea, as well as using it topically. In medical texts, comfrey was a staple before the invention of antibiotics, and medical journals described some seemingly miraculous results. Holly Lucille, ND, author of The Healing Power of Trauma Comfrey, recounts some documented cases, including one where comfrey poultices healed a seriously injured foot that otherwise would have been amputated. In another, comfrey poultices healed a seemingly untreatable, malignant tumor on a man’s face.

Recent History Like many herbs, comfrey was replaced by drugs in modern medicine, but it also faced another problem: potential toxicity. In addition to healing components, most comfrey plants contain toxic substances known as a pyrrolizidine alkaloids (PAs), which can harm the liver when ingested. Consequently, comfrey products are sold only for topical use. According to Lucille, PAs have diﬃculty crossing the skin barrier, but many comfrey products still carry warnings, especially in the case of open wounds. There are comfrey plants, however, that have been bred to contain no PAs in their leaves, or have had their PAs removed. Some products are also formulated to contain minute amounts of PAs. In Germany, where comfrey is regulated as a licensed medicine, there are oﬃcial guidelines for PA levels, and small 10

amounts are thought to be safe. In the US, there are no similar guidelines, and some American herbalists believe that the risk from PAs in comfrey has been inaccurately assessed and overstated. Because some toxicity warnings may be overzealous, the herb has at times been overlooked as a viable natural remedy.

Healing Ingredients Topical comfrey products can speed up the healing of sprains, strains, bruises, sore muscles, pulled ligaments and tendons, cuts and scrapes, and even fractures. They can also reduce back and joint pain. The herb’s beneficial substances include: Allantoin: Promotes wound healing and increases production of white blood cells, which wards off infection. Once absorbed by the skin, allantoin can reach and heal cartilage, tendons, and bones. Allantoin is a key ingredient in many personal care products that help to moisturize and soothe skin. Rosmarinic Acid: Fights inflammation and swelling, and slows down cell damage. It reduces production of excess fluid by cells in damaged tissues.

Comfrey has been used since ancient times to heal wounds and prevent infections.

States. Altogether, published studies have included more than 600 people, including children as young as age 3. According to a review published in Phytotherapy Research , topical comfrey without PAs is both safe and eﬀective for joint pain and swelling from arthritis, muscle pain, back pain, sprains and strains from sports or other accidents, and for contusions. The reviewers also concluded that it is safe for children age 3 or older.

Terry Naturally Traumaplant Comfrey Cream is made with all of the beneficial components of the plant— blossoms, leaves, and stems.

Pure Life Soap Coconut Milk & Vanilla Body Lotion is deliciously soft, soothing, and hydrating with c coconut milk, coconut oil, aloe, and comfrey.

Research Highlights Comfrey creams or ointments tested in studies have typically been those without any PAs, such as Traumaplant Comfrey Cream or German products that aren’t available in the United

Herb Pharm Comfrey Dried Root liquid extract uses only certified organic dried comfrey root and alcohol, and can be applied directly to skin.

February 2015

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healing edge

By Michael T. Murray, ND

digestion & aging

s many people age they develop digestion issues, but supplements can help. Here’s a closer look.

Hydrochloric Acid Although most people with indigestion think they have too much stomach acid, a lack of gastric acid secretion is actually the more common cause of indigestion and heartburn. That’s why hydrochloric acid (HCL) supplements provide relief for many. There are many symptoms and signs that suggest impaired gastric acid secretion, including bloating, belching, food allergies, diarrhea, constipation, cracked fingernails, and iron deficiency. In addition, a number of diseases have been linked with insufficient gastric acid output, including asthma, celiac disease, diabetes, chronic autoimmune disorders, and lupus. Since not everyone can have detailed gastric acid analysis to determine the need for HCL supplements, here is one way to determine your perfect dosage: Start by taking one tablet or capsule containing 500–600 mg of HCL with a large meal. If it doesn’t aggravate your symptoms, try upping the dosage—two tablets or capsules with the next meal, three with the meal after that, and so on. Continue to increase the dose until you reach seven tablets, or until you feel warmth in your stomach, whichever occurs first. A feeling Most people experience significant relief of ulcer symptoms with DGL licorice, which comes from the herb’s root, within 30 days of use.

The most essential supplements for digestive health in seniors

of warmth in the stomach means that you have taken too many tablets with that meal, and you need to take one less tablet for a meal that size. It’s a good idea to try larger doses again with another meal—you want to make sure that HCL caused the warmth and not something else. After you’ve determined the most you can take with large meals, maintain that dose at all meals of a similar size, and take less with smaller meals. When taking a number of tablets or capsules, take them throughout the meal. As your stomach starts producing enough HCL on its own, you will notice that warm sensation again; when this happens, reduce your dosage accordingly.

DGL for Peptic Ulcers DGL is short for deglycyrrhizinated licorice, which is produced by removing glycyrrhetinic acid from a concentrated licorice extract. (This particular compound is removed from the herb because it can raise blood pressure in some individuals.) DGL is highly eﬀective in treating even the most severe peptic ulcers. Rather than inhibit the release of acid, DGL stimulates the normal defense mechanisms that prevent ulcer formation. It improves both the quality and quantity of the protective substances that line the intestinal tract, increases the lifespan of the intestinal cell, and improves blood supply to the intestinal lining. There’s also some evidence that it inhibits growth of H. pylori bacteria. The standard dosage is 2–4 chewable tablets (380 mg) taken 20 minutes before meals. DGL should be continued for at least 8–16 weeks after there is a full therapeutic response.

Digestive Enzymes When heartburn, abdominal bloating and discomfort, and gas occur within the ﬁrst 12

Natural Factors DGL Licorice Root Extract contains 400 mg of deglycyrrhizinated licorice root extract in each chewable tablet.

Viva Vitamins Ultra Duo Dophilus contains 15 billion organisms of Lactobacillus and Bifidobacteria to support digestive health.

Paragon Plus Super-Zyme Complex contains enzymes, HCL, and herbs to enhanced and support overall digestion.

15–30 minutes after eating, it’s usually due to a lack of HCL secretion. But if these symptoms occur more than 45 minutes after eating, it’s usually a sign that you are lacking pancreatic enzymes. Digestive enzyme products are the most eﬀective treatment for pancreatic insuﬃciency. These preparations can include enzymes from fresh hog pancreas (pancreatin) or vegetarian sources such as bromelain and papain. In my experience, the best results are found from multienzyme preparations from vegetarian and fungal sources. They are more resistant to digestive secretions and have a broader range of activity.

The Importance of Probiotics As people age, diet, prescription drug use (mainly a history of antibiotic or antacid use), and a decline in digestive secretions may cause changes in the beneficial bugs that inhabit their digestive systems. Supplementing with Bifidobacteria has been shown to produce a multitude of benefits in baby boomers and older adults, including improved bowel function (reducing constipation and/or diarrhea), enhanced immunity, and reduced inflammation.

February 2015

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What's your skincare doing to your sensitive skin? If it’s causing redness, blotchiness, and irritation… maybe it’s not really for sensitive skin.

Sometimes words can be deceiving. Just because a skincare product says it’s for sensitive skin… doesn’t mean it is. Sensitive skin isn’t the same for everyone. Sometimes it’s about fragrance. Sometimes color. Sometimes you just don’t know. Sensitive skin needs a higher level of care. And that’s the whole idea behind everclēn®. everclēn says no to those ingredients that can irritate sensitive skin… soaps, fragrances, and artiﬁcial colors. Instead, we craft every everclēn formula to include plant-based, non-GMO ingredients. The result? All of the good… none of the bad… just soft, radiant, skin. It’s one thing to say that your skincare is created for sensitive skin… it’s another to say it’s clinically proven. everclēn really is both. So for naturally healthy skin… plus the assurance of clinical support… try everclēn and see a beautiful difference in your skin day after day.

CLEANSER • FACIAL TONER • FACE CREAM • EYE CREAM • BODY LOTION • HAND CREAM Dermatologically Tested • Non-irritating • Hypoallergenic • Non-comedogenic • Vegan Friendly • No Animal Testing Free of: Soap, Fragrance, Parabens, Gluten, Phthalates, Petroleum, Colors, DEAs, GMOs, SLS

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expert’s corner

the best diet for you

If today’s overload of diet approaches leaves you at a loss, here’s sane advice on what to eat

It seems like every week I hear about a new miracle diet. Which one is really the best? — Rhonda W., Columbus, Ohio

This is one my favorite topics, and a question I grapple with every day in my oﬃce. To really determine the “best” diet, you have to consider your individual needs and goals. For people who are overweight, for instance, I generally recommend a low-carb or no-carb diet. But even that isn’t always the best option. For someone with kidney disease, for example, a high-protein diet can be dangerous.

Don’t Fall for Convenience The common denominator of all “best” diets is a focus on fresh, whole foods, especially nutrient-dense vegetables. As one of my nutrition mentors liked to say, “Only eat food that would rot, but eat it before it does.” Much of the food (or as Michael Pollan, author of Food Rules and other books, would say, “food-like substances”) found in the center aisles of conventional grocery stores has a scary-long shelf life.

Food in a box is typically laden with toxic preservatives, and the inner lining of food cans generally contains BPA, a known endocrine disruptor. When shopping for healthy options, it’s important to remember that the more a food is marketed or advertised, the less wholesome it’s likely to be. After all, you don’t see a lot of television commercials for organic home sprouting kits, or corporate sponsorship of community gardens. Don’t fall for the lure of convenience. Taking care of yourself requires time and commitment, and it’s the most important commitment you can make. I strongly recommend planning a week’s worth of meals before you go shopping, and try to stick to the plan. Go heavy on fresh produce, and make a yummy vegetable-based soup or stew and an interesting salad that will last for several servings. Center your evening meals around fresh-as-possible vegetables, and then add a little organic meat or ﬁ sh. Or, if you prefer to avoid meat, pad your meals with plenty of proteinrich nuts, cheeses, eggs, or legumes.

How to Enjoy Meat Humans are omnivores: Our digestive systems are designed to handle meat. This is where things can get tricky. Some people,

especially those with type O blood, women who menstruate heavily, or athletes, feel much (much) better when they eat meat. However, there are way too many people on the planet for everyone to eat meat every day. We would wipe out our forests pasturing cows in 10 years if everyone aimed to get meat on every table, every night. It’s therefore important not to lose sight of the planetary impact of our food choices. A good compromise for meat eaters is to choose only organic or wild meat, ﬁ sh, and poultry—if you have no idea where the slab of ﬂesh came from, avoid it. And limit your intake to 2–5 servings per week.

Guide to Good Fats Just as there are “good” proteins (organic, grass-fed) and “bad” proteins (corn-fed cows from factory farms), there are also “good” and “bad” fats. The good fats, which you should get regularly in your diet, are relatively unprocessed. Think olive oil, coconut oil, and organic butter. Avoid fats made in a lab, such as margarine, which is usually crammed with hydrogen molecules so it won’t go rancid. Hydrogenated fats assume an unnatural carbon-chain structure that renders the body’s cell walls and tissues stiﬀ and less resilient to stressors.

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by Emily A. Kane, ND, LAc

Polyunsaturated ﬁ sh oils are readily absorbed in our small intestine and deliver healing nutrients, fuel, and building blocks for the nervous system. Saturated fats get tucked away in adipose tissue and the inner lining of arteries, and the only way to prevent atherosclerosis is to simultaneously eschew bad fats while feasting on plenty of nutrient-rich, naturally pigmented, vegetables. It’s the pigments (chlorophyll, beta-carotene, lycopene, anthocyanins), ﬁber, and moisture content that make vegetables so awesome.

You will need to put time into your food plan every week. Just face that fact and schedule it like you schedule exercise, work, and fun.

How to Deal with Carbs Carbohydrates are the most difficult macronutrient for many of us to manage. Let’s face it: We love carbs. Eating carbs gives us energy and pleasure. But we have to make smart choices. “Good” carbs include whole grains (unbleached rice, barley, quinoa); organic root vegetables (potatoes, carrots, beets, rutabagas, turnips); oats (especially steel cut); and starchy legumes (black and kidney beans). Heavily marketed white carbs that are mixed with sugar and packaged in boxes are designed to make you crave more. They’re no good for your body, your mind, or your soul. They really do a number on your blood sugar, turning what should be a steady blood glucose level of 70–100 ng/ mL into a wild roller-coaster ride. Do yourself and your family a huge favor and just swear off white sugar, white flour, and refined carbs. Within a few weeks, you’ll notice that they taste hideously sweet and fake. And you’ll also notice how much better you feel when you’re not riding the blood sugar roller coaster.

Dr. Kane’s Weight-Loss Advice If you want to lose weight, you need to be in a state of ketosis while shedding pounds. This is when the body burns stored fat. To reach and maintain a healthy weight, you ultimately need to ﬁgure out how many—and what kind of—carbs you can eat without packing back on the pounds.

I never encourage patients to drink alcohol, but if you enjoy moderate social drinking and it doesn’t put a barrel on your belly, alcohol may reasonably be your carb of choice. For those who aren’t wheat intolerant, fresh, high-quality bread may fit the bill. No matter what you choose, the key is moderation and maintenance. If you find the scale creeping up again, cut it out. Just remember: there is no such thing as an “essential carbohydrate,” as opposed to “essential amino acids” (protein) and “essential fatty acids.” We can live perfectly healthy lives without eating simple carbs (sugar, flours, alcohol). We cannot live without eating protein or fat (unless you have extra fat to burn, then it’s fine to go on a ketogenic

COOKING LESSONS Need help putting together healthy, veggie-rich meals that are easy-to-make and delicious? Try these great websites: k cookusinterruptus.com k heartofcooking.com k nourishingmeals.com k NoWheatNoDairyNoProblem.com

low- to no-fat diet until you reach a healthy weight). Unless you’re fabulously wealthy and can hire a full-time organic chef, you will need to put time into your food plan every week. Just face that fact and schedule it like you schedule exercise, work, and fun—it will become part of your routine in no time. The Healthy Edge

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4 Steps to Everyday Immunity

BY MARY ANN O’DELL, MS, RD

WEATHER FLUCTUATIONS, sick people, and more indoor time make for a high-risk environment to become ill. How do you protect yourself each day? Try a proactive approach to health by taking these 4 steps now to keep you and your family’s immune systems strong. Control Stress. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and getting adequate sleep are all ways to help your body handle stress. Adaptogen herbs, such as suma and eleuthero, are effective in balancing the body’s response to stress and reducing the negative effects of stress. Modify the Diet. Fresh foods, especially fruits and vegetables, are rich in antioxidants that promote overall health. Probiotics, found in yogurt, kefir, and cultured foods, also support immune health. Cutting back on processed and fried foods, and consuming more whole foods, will eliminate the excess sugar and fat that can weaken the immune system. Enhance with C & D. Vitamin C is an essential nutrient for immune health. Vitamin C has antiviral properties and is a potent antioxidant, making daily use of vitamin C essential for healthy immunity.

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

Vitamin D plays an important role in strengthening your defense system to fight any invading viruses and bacteria. In fact, one study found that people using vitamin D had fewer upper respiratory tract infections than those who were deficient in vitamin D. Get Help from Nature. Medicinal mushrooms, such as reishi, cordyceps, and maitake, are rich in beta glucans, which have the ability to enhance natural killer (NK) cell

All Well™ Immuno-Daily™ aily Supports a healthy immune system.* With astragalus, echinacea, & red root for immune support.* Enhanced with eleuthero, licorice, & suma as adaptogens.*

activity. NK cells are part of the immune system that promote deep immune health, fighting off viral-infected cells. These mushroom extracts can be used on a daily basis. Astragalus is a Chinese herb that increases the body’s production of interferon, a substance that activates immune cells and interferes with the spread of viruses. These are 4 steps you can take every day to keep your immune system strong so you stay healthy all year.

Vitamin D-3 1,000 IU Essential nutrient needed to help maintain bone density.* Supplies 1,000 IU of the bioactive D3 form of vitamin D.

Alcohol free.

Gluten free.

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L-Carnitine: A Powerhouse Nutrient BY MARY ANN O’DELL, MS, RD

L-CARNITINE IS A NATURALLY occurring vitamin-like substance that plays a role in energy metabolism, and may play a role in heart health, fat metabolism, lung health, and brain health. Energy & Fat Metabolism. Every living cell in the body contains structures called mitochondria, the powerhouses of the cell that produce energy. Carnitine’s role is to transport fats into the mitochondria where they are oxidized (burned) for energy production. This makes one of carnitine’s functions converting stored fat into energy. This is why carnitine is commonly used in weight-loss formulas. It’s also used by athletes and fitness enthusiasts since it increases the ability to perform exercise longer and prevents muscle fatigue. Heart Health. There is increasing evidence that carnitine may have a benefit in the treatment of congestive heart failure, arrhythmia, and peripheral vascular disease. Several studies have shown that carnitine, in conjunction with appropriate medical therapy, may help reduce injury to the heart and improve recovery from a heart attack. Carnitine’s role in energy production may explain how it helps support heart health. Lung Health. One study reported that carnitine supports lung health in children with suboptimal lung health. When compared to children with healthy lungs, children with less than optimal lung health were found to be deficient in carnitine. Administration of carnitine to these children resulted in enhancement of lung function. Brain Health. An acetylated form of L-carnitine, acetyl L-carnitine (ALC), may be useful in promoting brain function because it readily enters the brain. Research suggests it may have a beneficial effect on some clinical features of Alzheimer-type dementia, particularly related to short-term memory. ALC may be able to slow down, or even reverse, brain deterioration. It may also give people the ability to think clearer. Diabetes. Research has also looked at ALC and its role in complications related to diabetes. An analysis of trials using ALC found that treatment with ALC was helpful in alleviating the pain and other symptoms associated with diabetic neuropathy, the nerve damage that can occur as a result of diabetes

L-Carnitine Liquid q 1,000 mg Facilitates transfer of fatty acids into mitochondria for cellular energy production.* Light citrus flavor. 1,000 mg per tablespoon.

Acetyl L-Carnitine 500 mg Supports memory & mental wellbeing.* May help support memory, attention span, & mental performance.*

Q&A Q: A:

Can you tell me about the herb maca? What is it used for?

Maca has generated a lot of interest over the last few years. This ancient food was a staple of the Incan people, and has been used for hundreds of years in Peru as both food and medicine. Maca was highly prized by the Incan culture who would feed it to their warriors before battle for stamina and energy. Both the Incans and their Spanish conquerors found that maca, when fed to livestock, increased their fertility and breeding. Today, studies on maca are revealing the many benefits of this root. Maca has been shown to have a positive effect on sperm count in men and on libido in both men and women. Maca has also been shown to have benefit for menopausal complaints, general fatigue, and mood. Maca is considered to be an adaptogen, an herb that normalizes body functions during stress. Maca may help relieve the negative effects of stress in the body, allowing users to handle stress better. Maca has even been called “Peruvian ginseng” because of its adaptogenic function and because it helps to increase stamina and overall energy.

PurExtract™ Maca Helps maintain healthy sexual function.* May support energy & endurance.* Concentrated liquid extract.

May improve intracellular energy transfer.*

The Healthy Edge

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VEGANSAVVY Going meatless can be a breeze if you take the advice of our experts, avoid common pitfalls, and focus on the right foods and supplements By Vera Tweed

KARMA BURGERS WITH CHIPOTLE MAYO,

PHOTO: PORNCHAI MITTONGTARE

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What do Brad Pitt, Ellen DeGeneres, Bill Clinton, and Betty White have in common? They’re all vegetarians. Betty’s been at it the longest—she hasn’t eaten meat, fish, or poultry for about 30 years. But while the others have adopted animal-free diets more recently, they go a step further by being vegans. That means foregoing all foods that come from animals or insects, including dairy, eggs, and honey. Many vegans also avoid all other types of animal products, including leather, wool, silk, and even furniture polish made with beeswax. Celebrities aside, about 4 percent of American adults are vegetarians, and about one-quarter of those are vegans, according to the latest poll by The Vegetarian Resource Group (vrg.org), which asked more than 2,000 people about their eating habits. However, it’s estimated that nearly half of us eat meatless meals at least some of the time. Concern for animals, the state of the planet, and one’s own health are the main reasons for adopting an animal-free diet.

TWO SIMPLE STEPS TO BETTER DIGESTION Beans are a staple of a plant-based diet. But they can be difficult to digest and cause gas if your body isn’t used to plenty of fiber. Here are a couple tips to avoid problems: 1. COOK WITH SEAWEED: Julie Morris, vegan chef, recipe developer, and author of Superfood Kitchen: Cooking with Nature’s Most Amazing Foods, recommends adding seaweed to the water when cooking dried beans. For one pot, add a couple of strips of dried kombu or wakame, and remove them after the beans are cooked. These seaweeds are tough and won’t break or dissolve, but they will add flavor, iodine, minerals, and enzymes that help you digest the beans. 2. TRY DIGESTIVE ENZYMES: Ashley Koff, RD, a dietician who works with many celebrities and leading integrative physicians, calls digestive enzymes “your personal assistant for the digestive tract.” Take enzyme supplements (derived from plant sources) with your first few bites of a meal. For tummy upset or bloating after eating, take enzymes again, up to an hour or two after a meal. Koff recommends Enzymedica Digest Gold + Probiotics.

Aside from Betty White’s testament of high energy and good health, scientific research involving more than 140,000 North American and British adults has shown that vegetarians may live up to seven years longer than meat-eaters, with up to one-third fewer cases of heart disease and diabetes, as well as fewer cancers. Despite these findings, there are some pitfalls to going meatless. But with the right foods and supplements, you can take full advantage of the health benefits of an animal-free diet.

Top 4 Superfoods “The biggest pitfall is not planning what you’re going to eat,” says Melissa Costello, certiﬁed nutritionist and author of The Karma Chow Ultimate Cookbook. “People want convenience, so they turn to processed foods.” Relying on pasta or vegan pizza is a common mistake. In addition to fresh vegetables and beans—as well as coconut, rice, almond, and oat milks—these are Costello’s four favorite vegan alternatives:

TEMPEH: A high-protein meat substitute made of fermented soybeans, tempeh is less processed, more nutritious, and easier to digest than tofu, says Costello. She recommends: 1. Using an 8-oz. block of tempeh, cut one-half for a man or one-quarter for a woman. 2. Steam for 7 minutes to “open up the pores,” so it will absorb more ﬂavor. 3. Pour your favorite marinade over the tempeh and let it soak at room temperature, 20–30 minutes. 4. Bake 15–20 minutes in a 350°F oven, or fry in a pan or on the grill.

QUINOA: This seed is a good source of plant protein. Cook a batch per package directions, and keep it handy in the fridge for up to 4–5 days. Eat it for breakfast, hot or cold, with fruit and a few nuts. Or mix it with a salad for lunch or dinner. A typical serving is ¼–½ cup.

3 4

VEGAN BUTTERS: Try coconut oil for cooking. Many people also like it on toast. Avocado and nut and seed butters also make great spreads, and they all contain healthy fats. VEGAN PARMESAN: Nutritional yeast (in ﬂakes) has a cheesy ﬂavor. Costello recommends sprinkling it on popcorn, pasta, and salads in place of Parmesan cheese.

The Healthy Edge

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Top Nutritional Mistakes According to Virginia Messina, RD, MPH, author of Vegan for Life, a healthy vegan diet will provide adequate iron. Beans are a great source: ½ cup contains almost as much iron as 3 ounces of meat. For calcium, eat plenty of leafy greens, as well as almond butter, tahini, and fortified juices. Tofu with calcium sulfate is another source. Packaged veggie “meats” help with the transition to a plant-based diet, but, Messina says, they’re still processed foods. A diet based on natural, whole foods should be your ultimate goal. A healthy vegan plate, says Messina, should be half filled with non-starchy vegetables (one-third of which can be fruit), about one-quarter each of whole grains and legumes, and a few nuts (½ cup), seeds (2 Tbs.), or avocado (¼ cup). “It’s really not too difficult to meet nutrient needs as a vegan,” Messina says. “It’s just different.” 20

Coconut Whipped Cream MAKES ABOUT 2 CUPS

Contrary to popular opinion, going vegan doesn’t mean that you have to completely forgo treats. Coconut milk makes a decadent and delicious dairy-free whipped cream, with a texture that's just like the real thing. Add a dollop or two to vegan cheesecake, ice cream, pie, or a bowl of fresh berries. For variety, add cinnamon, cardamom, or other spices in step 3.

PHOTO: PORNCHAI MITTONGTARE

VEGANRECIPES

1 15-oz. can full-fat coconut milk, refrigerated at least 3 hours 1 tsp. vanilla extract 1 Tbs. agave nectar (more if you like it sweeter) 1. Open coconut milk, and spoon top layer of thickened coconut cream into mixing bowl. (Reserve remaining milk for use in other recipes, or to drink.) 2. Whip with electric beaters, starting on low and moving to high until creamy. While beating, move beaters up and down to infuse cream with air. 3. Add vanilla and agave nectar, and stir to combine. 4. Serve immediately, or store for later use. It will keep for up to three days in the fridge if stored in a container with a tight-fitting lid. PER SERVING (2 Tbs.): 60 cal; 1g pro; 6g total fat (5g sat fat); 2g carb; 0mg chol; 0mg sod; 0g fiber

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Karma Burgers MAKES 7 BURGERS

You can make a double batch, wrap each burger individually, and keep them in your freezer. Pictured on page 18. ½ red bell pepper, deseeded and cut into chunks ½ medium red or yellow onion, cut into chunks 2 cups baby spinach leaves ½ bunch cilantro ¾ cup cooked brown rice 1 15-oz. can chickpeas, drained and rinsed 1 tsp. chili powder 2 Tbs. tomato paste ½ tsp. sea salt 1½–2 cups gluten-free bread crumbs Extra virgin olive oil (used for browning) 1. Purée pepper, onion, spinach, and cilantro in food processor until liquid. Scrape into medium-sized bowl. 2. Purée brown rice and chickpeas into paste in food processor, then add to veggie mixture.

SUPPLEMENTS: A MULTITUDE OF CHOICES Vegans are particularly susceptible to vitamin B12 shortfalls, says Messina, so it’s best to take a daily supplement. Since B12 may not be well absorbed through the stomach, look for chewable or sublingual products. And, if you don’t eat ¼ tsp. of iodized salt daily, take 90 mcg of an iodine supplement (found in many vegan multivitamins), two or three times per week, or eat ¼ tsp. of kelp daily. Also look for vegan versions of these important nutrients:

Daily Essentials for Vegans A high-quality multivitamin/multimineral Try: MegaFood Vegan Daily

An omega-3 product with EPA and DHA derived from algae Try: Ovega-3 Omega-3s DHA + EPA

3. Add chili powder, tomato paste, and salt. Stir together (best done with your hands) until ingredients are well-combined. 4. Add bread crumbs, and combine until mixture sticks together. If mixture feels too wet, add more bread crumbs.

Vitamin D3 Try: Country Life Vegan D3 5000 IU

5. Form mixture into patties, and cook in skillet with olive oil over medium heat, until browned on both sides. Serve on sprouted-grain rolls with chipotle mayo (recipe below), pickles, organic ketchup, avocado, or other favorite condiments. PER SERVING: 150 cal; 6g pro; 5g total fat (1g sat fat); 20g carb; 0mg chol; 520mg sod; 4g fiber

Vitamin B12 Try: Pure Vegan B-12 Spray

Chipotle Mayo MAKES ¼ CUP

Popular animal-free condiment Vegenaise is a staple in many vegan kitchens. ¼ cup Follow Your Heart Grapeseed Vegenaise ¼ tsp. chipotle chili powder ½ tsp. agave nectar 1. Stir ingredients together in a small bowl. PER SERVING: 90 cal; 0g pro; 9g total fat (1.5g sat fat); 2g carb; 0mg chol; 85mg sod; 0g fiber

Recipes reprinted with permission from The Karma Chow Ultimate Cookbook: 125+ Delectable Plant-Based Vegan Recipes for a Fit, Happy, Healthy You by Melissa Costello.

Digestive Enzymes (dairy free) Try: Akin’s or Chamberlin’s Phyto Design Enzyme Complex

Of course, you can get some of these nutrients from food as well. CONCENTRATED VEGAN SOURCES INCLUDE: • Nutritional yeast flakes with B12 • Protein powders, including brown rice, pea, hemp, or soy • Seeds, such as chia, flax, and hemp, that contain protein, fiber, and healthy fats The Healthy Edge

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K C KI

CANDIDA TO THE CURB

Simple steps for combatting yeast

t’s one of those conditions—like hemorrhoids or body odor—that we’re reluctant to discuss. But yeast infections are a common problem that affect men as well as women. Candida albicans, the fungus that’s responsible for vaginal yeast infections, can also multiply in the intestines, leading to a variety of unpleasant symptoms and potentially increasing the risk of illness and autoimmune conditions. It’s normal to have some candida in the gut. Generally, it’s kept in check by beneficial bacteria that live in the intestines. But if antibiotic use, high-sugar diets, or other lifestyle factors cause probiotic counts to dwindle—or if the immune system becomes weakened for any reason—candida can grow unchecked, a condition known as candidiasis. Symptoms include bloating, gas, constipation, diarrhea, joint pain, fatigue, headaches, sinus problems, depression, and anxiety. Once it gains a foothold in the body, yeast is tenacious and difficult to get rid of. But you can kick candida overgrowth. It just takes a little perseverance and a few sensible steps.

STEP 1: CUT YEAST PROMOTERS Decreasing your carbohydrate intake is the foundation of any anti-candida diet. Yeast organisms use sugar for growth and reproduction, and sugar in any form also allows candida yeast to grow faster and become more virulent, which can damage the intestines. On the flip side, cutting sugars and starches from your diet will slow and/or reverse candida growth. For at least two weeks—and preferably three—cut out as many carbs from your diet as you can and eliminate sugar in all forms, including fresh fruits, dried fruits, starchy vegetables, legumes, and grains. Search for hidden sugar in crackers, soups, sauces, and other processed foods. Avoid artificial sweeteners and sugar alcohols (e.g., sorbitol and mannitol), as they also encourage candida growth. Some say xylitol is an exception, since studies show that it can combat oral yeast infections. However, like other sugar alcohols, xylitol can upset beneficial bacteria in the gut and exacerbate yeast problems. Err on the side of caution, and stick to small amounts of stevia as a transitional sweetener.

By Lisa Turner

Other foods are thought to exacerbate candidiasis by compromising immunity, producing toxins, or damaging intestinal flora. They include alcohol, yeast, aged or processed cheeses, processed or smoked meats, peanuts, pistachios, black tea, coffee, and vinegar (except apple cider vinegar). Additionally, there has been some controversy over mushrooms. On the one hand, they’re fungi, which some experts believe can worsen symptoms. But many mushroom varieties—such as reishi and maitake—boost immunity. Check supplement labels, too. Many contain fillers or additives that can worsen symptoms. Cellulase, found in some digestive enzymes and other supplements, can exacerbate candida. Maltodextrin promotes yeast growth. And alcohol is found in many tinctures. Look for alcoholfree versions, or choose capsules or loose tea over tinctures.

STEP 2: HEAL YOUR GUT An overgrowth of candida can create inﬂammation in the gut and damage intestinal walls. This diminishes the

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absorption of nutrients and further imbalances beneficial bacteria. If the intestinal barrier is damaged enough to become permeable—a condition known as leaky gut syndrome—undigested protein can escape into the bloodstream and initiate an immune response. Over time, this may play a role in the development of autoimmune diseases. Supplements can help repair this damage. Omega-3 fats calm inflammation and boost immunity. Slippery elm soothes inflamed stomach and intestinal walls. And L-glutamine helps heal the intestinal lining—look for it in powder form, and try 2,000–4,000 mg once or twice a day. Many studies show that probiotics, or beneficial bacteria, discourage yeast overgrowth by “crowding out” candida in the gut and improving immunity. Lactobacillus acidophilus, one of the most common strains, prevents candida overgrowth and also improves digestion. Bifidobacteria also boost immunity, repair intestinal damage, and increase intestinal acidity, which discourages the growth of yeast and other pathogens. Try a formula that contains a variety of strains, and start with a smaller dose—usually 1–2 billion CFUs twice a day. Increase your dosage by 1 billion CFUs every two days to avoid yeast die-off symptoms (e.g., headache, fatigue, muscle pain, skin breakouts, and other symptoms caused when yeast cells die off rapidly).

STEP 3: EAT THESE FOODS Anti-fungal foods can also help you kick candida. Two of the best: garlic and coconut oil. Studies show that garlic is an anti-fungal that signiﬁcantly reduces candida. For maximum eﬀectiveness, eat it raw, as

Alvita Teas Pau D’Arco is caffeine-free and comes in convenient tea bag form. Sweeten this mild brew with a packet of stevia, if desired.

TRY THESE HELPFUL HERBS Many herbs also have powerful yeast-fighting activities. Some of the best:

PAU D’ARCO, a South American rainforest herb, has been used for thousands of years for its antimicrobial effects, and modern studies prove its effectiveness in combatting candida. You’ll find it sold as a tea (which has a pleasant, earthy flavor), or in capsule or extract form. Drink 2–4 cups of tea per day, or take capsules as recommended. If you use tinctures, look for alcohol-free versions.

OLIVE LEAF contains oleuropein, a powerful anti-fungal that

prevents candida overgrowth. It’s also full of antioxidants that support immune function. Look for capsules, or liquid formulations that combine olive leaf extract with other powerful antioxidants. Start by taking moderate doses to avoid die-off symptoms, and gradually increase your dosage.

OREGANO OIL is rich in concentrated phenols that prevent fungal infection. It also has antibacterial, anti-inflammatory, and antiviral properties. In one study, oregano oil completely inhibited the growth of candida. Additionally, candida doesn’t develop resistance to oregano oil as it does to other anti-fungal agents. Take 2–4 drops daily of oregano oil in a glass of water, slowly increasing to 5–6 drops per day. Or buy softgel capsules for a more convenient dosage.

cooking garlic damages allicin, the compound responsible for its antimicrobial effects. Add minced garlic to salad dressings, or stir crushed garlic into steamed veggies. If you can’t stomach it raw, try a garlic supplement. Start with 600–900 mg taken in regular doses throughout the day. Coconut oil is rich in caprylic acid, an anti-fungal compound that combats yeast while leaving beneficial bacteria intact. In studies, coconut oil significantly reduced or

Viva Vitamins Ultra Duo Dophilus delivers 15 billion organisms of Lactobacillus and Bifidobacteria to support a healthy intestinal tract.

Solaray Capryl provides sustainedrelease caprylic acid from mineral caprylates in convenient capsule form.

eliminated candida. Use it for cooking or as a replacement for butter on steamed vegetables and other foods. Unrefined is preferable to refined, but there’s no real difference between “virgin” or “extra-virgin” varieties. You can also swap coconut milk for cow’s milk, but avoid varieties that contain added sugars. And for canned versions, look for BPA-free cans (Native Forest is one example). Caprylic acid is also available as a single supplement at health food stores.

ReNew Life 7-Day Rapid Yeast Relief is a complete dual action vaginal yeast program with potent enzymes and probiotics.

Paragon Plus Opti-Extract Oregano Oil is wild oregano grown in the Mediterranean and then processed in the United States. It contains concentrated oregano oil in convenient capsule form.

The Healthy Edge

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Are You Heart Smart?

BY SALLY KARLOVITZ, CN

HEART DISEASE IS STILL the number one killer in America, and millions of people are affected by it. Are you one of them? Stress, high cholesterol, smoking, and poor diet and exercise habits are factors that can contribute to increased risk for heart disease—but each of these lifestyle habits can be changed. Take steps now to reduce your risk. Exercise Regularly. Regular exercise, including aerobic exercise and walking, can help reduce risk for heart disease. Exercise improves circulation and helps control body weight. It also just helps you feel good! Eat A Heart Healthy Diet. Include fish, fresh fruits and vegetables, and plenty of fiber in your diet. Oats, psyllium, and acacia fiber added to the diet are effective agents in reducing cholesterol. When adding extra fiber in the diet, or via supplements, it is important to remember to drink plenty of pure water. Omega-3 fish oils, found in tuna and salmon, have been shown to control inflammation and reduce cholesterol levels. Take Antioxidants. Vitamin C and bioflavonoids increase blood flow and strengthen vessel walls. Research suggests that vitamin C may contribute to both prevention and reduction in high blood pressure. People with higher blood levels of vitamin C often have lower blood pressure. Coenzyme Q10 (CoQ10) is an important nutrient for the heart. It protects and strengthens the heart by increasing oxygenation of heart tissue. It is known that many heart medications deplete CoQ10, so CoQ10 becomes even more important. Utilize Herbs. Hawthorn, a well-known tonic herb for the cardiovascular system, is rich in bioflavonoids that strengthen blood vessels. Research indicates that hawthorn also strengthens the heart muscle and helps improve circulation. Positive lifestyle changes can help you reduce your risk for heart disease. Let’s get those negative statistics down—make some healthy changes today!

Standardized Hawthorn Extract May support cardiovascular health.* High quality hawthorn extract, standardized to 1.8% vitexin. Enhanced with garlic & cayenne for synergistic benefits.*

AccuraC™ 500

Ubiquinol 50 mg

Antioxidant protection.*

Potent antioxidant.*

Protects the body’s cells & molecules from damage by free radicals.*

Provides 50 mg of the reduced active form of CoQ10.

Vitamin C complex enhanced with threonic acid & alpha lipoic acid.

Enhanced absorption.*

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Healthy Bones for Life

BY MARY ANN O’DELL, MS, RD

OSTEOPOROSIS. STATISTICALLY MORE women than ever are developing this disease that causes brittle bones. But what is really frightening is that it is being seen in younger women more frequently than ever before. Here are some tips to achieving optimal bone health throughout life: Start Early. Bone density is built during the adolescent years. However, with many teens eating diets high in processed foods and low in calcium and other nutrients, they don’t get the nutrients needed to build strong bones. Make sure teen diets include fresh, less processed foods. As an insurance policy, teenage girls should take a multivitamin and a high quality calcium supplement. Good tasting liquid calcium formulas are available that may be more appealing than a tablet. During Pregnancy. Calcium needs increase in each trimester of pregnancy. If adequate calcium is not taken during the pregnancy, then calcium will be pulled from the mother’s body to give the baby what it needs for bone formation. Taking a high quality prenatal with extra calcium is beneficial to both the mother and the baby. During Menopause. Estrogen plays an important role in pulling calcium into the bones. As estrogen levels decrease, it is vital to do something to keep a good pool of estrogen in the body. Include soyfoods in the diet, which contain isoflavones that may play a role in preventing osteoporosis. Taking a bone-building formula with calcium hydroxyapatite, magnesium, boron, and vitamin D is essential during this time. Strontium, a mineral that has an affinity for being absorbed into bone, has been shown to increase bone density. Research suggests taking strontium apart from calcium may help improve bone health. Lifestyle Support. Finally, consider simple lifestyle changes that support the bones. A diet full of fresh fruits and vegetables, whole grains, and soyfoods provides a foundation for overall good health, including healthy bones. Weightbearing exercise has also been shown to help maintain bone health and reduce risk for osteoporosis. These changes can help you have healthy bones for life.

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The Healthy Edge

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pure beauty

super serums

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Go beyond moisturizers with beauty serums for brighter, radiant skin

acked with powerful ingredients and formulated with smaller molecules than moisturizers—which allow them to be easily absorbed—beauty serums are able to deeply penetrate the skin. Also unlike moisturizers, which sit on the surface comforting and protecting against the elements, serums are quickly absorbed. In fact, a few drops of serum applied 3–5 minutes before a moisturizer actually improves the absorption of the moisturizer. Formulas vary, but most serums are designed to smooth, soften, and hydrate the skin, which diminishes wrinkles and ﬁne lines. They may also brighten your skin tone and fade discoloration. And some can ﬁrm skin, boost collagen, soothe irritation, or stimulate circulation for a natural glow.

Rejuvenate your skin with Reviva Labs Stem Cell Booster Serum. Stem Cells from the Uttwiler Spätlauber apple repair damaged cells, improving skin texture and helping prevent wrinkles. Use alone or layer under day or night cream to accelerate the effects.

Nourish and hydrate skin with Nourish Argan Face Serum with apricot and rosehip oils. Restores moisture, brightens complexion, and revitalizes skin with essential moisture. Apricot kernel oil improves clarity and suppleness, while rosehip oil brightens complexion. Vegan, gluten free, and fragrance free.

DeVita Capillary Support Serum is a comforting serum that helps discourage redness while encouraging new cell turnover and capillary wall strength. The phytotherapeutic ingredients help calm and sooth irritation, facial flushing, and broken vessels, while assisting in reducing the appearance of scarring, swelling, redness, and rosacea symptoms.

Stimulate collagen production, brighten, moisturize, and protect your skin from environmental stress with Sibu Beauty Sea Buckthorn Hydrating Serum. The resilient sea buckthorn berry is a wonder ingredient, with the help of the elusive omega-7 fatty acid and an abundance of powerful antioxidants.

Plump up lines and wrinkles with deeply penetrating Mychelle Ultra Hyaluronic Hydrating Serum.

February 2015

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clean eating

by Neil Zevnik

the other red meat A staple of traditional Native American diets, bison is making a comeback in modern, healthy cuisine on p. 30!

Because of its lower fat content, bison requires a slightly different cooking treatment than beef. For larger cuts, such as a roast, slow, wet cooking is best. For steaks and burgers, medium heat and a shorter cooking time are the way to go.

PHOTO: PORNCHAI MITTONGTARE

e all know that classic American ditty, “Oh give me a home where the buffalo roam.” But did you know that the celebrated beast of the American West isn’t a buffalo at all? It’s a bison. Buffalo can be found in Asia and Africa; bison have roamed the plains of North America for centuries. The confusion is the result of a French-to-English transliteration some 400 years ago. But whether you call it buffalo or bison, it’s experiencing a resurgence in popularity. Genetically pure bison have been relocated to Native American lands to provide cultural and economic benefits; the bison herd in Yellowstone National Park is a top tourist attraction; and local health-food stores are starting to carry a full line of bison meats. Only a few years ago, you were lucky if you could find a small frozen package of ground “buffalo” tucked away in an obscure corner your market’s freezer. Nowadays, meat cases display an enticing array of fresh bison—New York steaks, clod roast, rib-eyes, and more. For those who eat meat, this is cause for celebration. Bison is a great source of lean protein as well as a wealth of nutrients. Bison has more protein, and less fat and cholesterol, than beef (90 percent lean), pork (84 percent lean), turkey, and even skinless chicken. In addition to a roster of virtuous vitamins, bison provides selenium, iron, and copper. Bison meat also contains omega-3 fatty acids—and we all know how essential those are for combating inflammation and helping lower risk for cancer, heart disease, and dementia. Story continues on page 30

February 2015

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Story continued from page 28

Eaten in moderation, bison can be an integral part of a healthy diet. Making tacos? Try ground bison. Sunday dinner? Crank up the slow cooker with a bison clod roast. Barbecued pork chops? Try a couple of bison New York strips instead. And as always, make sure your portions are small—no more than four ounces per person is more than enough if you surround it with a tasty gluten-free grain dish and a bevy of vegetables. And for all of us who are concerned with how our food is raised, it’s reassuring to know that bison are still essentially wild animals, allowed to roam and forage at will. So the next time that your protein cravings swing toward meat, make it bison—and discover for yourself this tidy package of excellent nutrition and exceptional taste.

Bison Zucchini Scramble

Bison Pot Roast

SERVES 2

SERVES 8

A healthy helping of protein to kick-start a cold morning.

Pictured on page 28. This tender roast makes a sublime comfortfood dinner, perfect for winter nights. Serve with wild rice pilaf and steamed broccoli.

5 1 ⅓ 4 1 1

large organic eggs Tbs. olive oil cup chopped zucchini oz. ground bison oz. fresh goat cheese, crumbled tsp. snipped chives

Tbs. grapeseed oil

3-lb. bison clod roast

large brown onion, sliced and quartered

1. Whisk eggs in bowl with 2 tsp. cold water.

Tbs. olive oil

2. Heat olive oil in large sauté pan over medium heat. Add zucchini, and stir-fry until just past crisp, about 2 minutes. Add bison, and stir-fry until just cooked through. Add eggs, and stir fry until just past runny. Remove from heat; stir in goat cheese and chives, and serve.

tsp. minced garlic

PER SERVING: 361 cal; 30g pro; 26g total fat (9g sat fat); 2g carb; 503mg chol; 270mg sod; <1g fiber; 1g sugars

1 ½ cups robust red wine, such as a Spanish Garnacha 4

cups low-sodium organic beef broth

Tbs. organic tomato paste

bay leaf

tsp. thyme

Tbs. orange zest, julienned

1. Heat grapeseed oil in large, heavy-bottomed pot over medium-high heat. Add roast, and sear meat on all sides. Transfer to slow cooker.

3. Pour liquid over meat in slow cooker. Cover, and cook on high until meat is cooked through, about 5 hours. Remove roast from slow cooker, loosely tent with aluminum foil, and set aside. Pour sauce back into large pot over medium-high heat, and boil, uncovered, until reduced by one-third. 4. Carefully cut meat into thick slices, place on deep platter, and pour 1 cup of sauce over top. Pass more sauce on the side

PHOTO: PORNCHAI MITTONGTARE

2. Reduce heat to medium; sauté onions in olive oil until softened. Add garlic, and cook for one minute more. Add wine, and bring to a boil for a few minutes. Add broth, tomato paste, bay leaf, thyme, and orange zest, and return to a boil.

PER SERVING: 274 cal; 37g pro; 10g total fat (3g sat fat); 5g carb; 109mg chol; 171mg sod; 1g fiber; 2g sugars

February 2015

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natural gourmet

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

sweet somethings

Make your Valentine’s Day a little sweeter with guilt-free chocolate-dipped fruit

NOTES FROM:

Chocolate with winter fruits such as apples and pears taste great with an added pinch of fancy salt (try Himalayan pink crystals). The salt complements the flavors of the fruit and heightens the sweetness of the chocolate. Sprinkle a few crystals over the chocolate after dipping and before chilling. If you’re using fruits that oxidize when cut, including apples and pears, toss them with a few drops of freshly squeezed lemon juice before dipping to slow browning. If you don’t have a double boiler, you can use a metal bowl set on top of the rim of a small saucepan of simmering water, or microwave the chocolate and palm shortening in a glass bowl in 20-second increments, stirring between each heating session.

Dark Chocolate Fruit

MAKES ABOUT 25 PIECES*

For an even more decadent treat, substitute dried for fresh fruit. Dried apricot, banana, mango, and ginger work especially well. *Note: ½ cup liquefied chocolate coats approximately 3 whole pieces of fruit, sliced, such as 1 medium apple, 1 medium orange, and 1 small pear. 4

oz. high-quality dark chocolate, chopped (with at least 70% cocoa)

tsp. palm shortening (non-hydrogenated)

PHOTO: PORNCHAI MITTONGTARE

o knowing this is February and that this recipe features dark chocolate, you could be forgiven for thinking I’m going to lead with all the wonderful things dark chocolate does for you. Well, think again! First, I’d like to talk about the one ingredient here that might raise an eyebrow or two—palm oil. Because palm oil is largely made of saturated fat, it has an undeserved reputation as “bad,” but it’s anything but that. I’m a huge fan of palm oil, particularly Malaysian palm oil. It stands up to heat. It’s packed with antioxidants. And it’s also a good source of tocotrienols, members of the vitamin E family that help prevent brain cell death after a stroke, among other things. So when you see palm oil in an ingredient list, don’t panic—it’s a great food. Now on to the chocolate. Dark chocolate is one of the world’s healthiest foods. I even gave it a “star” in my book, The 150 Healthiest Foods on Earth, because it’s a standout even among other supremely healthy foods. High cocoa chocolate contains ﬂavanols that have been found to lower blood pressure and protect the heart and brain. Cocoa is so good for you that it’s even sold in a few supplement forms now, including capsules. In short, dark chocolate plus fruit equals a ton of antioxidants and health-protecting nutrients, making this recipe a truly guiltless indulgence!

Fresh fruit, chopped or sliced (try orange segments, strawberries, cherries, apple slices, and/or kiwi slices) 1. Combine chocolate and shortening in double boiler, and melt together over medium heat, stirring frequently to mix. Remove from heat, and pour into 1-cup measuring cup. 2. Line small cookie sheet with wax paper. Working carefully, dip each piece of fruit into chocolate to coat about two thirds of the way up its length. Allow excess chocolate to drip back into cup. Place fruit carefully on wax paper in close rows. 3. Place cookie sheet in refrigerator, and chill until chocolate is solid, at least 30 minutes. Keep refrigerated until ready to serve. PER PIECE: 38 cal; <1g pro; 2g total fat (1g sat fat); 4g carb; <1mg chol; 1mg sod; 1g fiber; 2.5g sugars

February 2015

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Versatile unsweetened, unflavored protein powder. Soy & gluten free.

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