Chamberlin's Healthy Edge January 2016

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January 2016

THE ADRENAL RESET DIET

SEA BUCKTHORN

BEAUTY SECRETS PG. 28

unlock the secrets to

HEALTHY WEIGHT LOSS HEAL WITH HYDROTHERAPY

MYTHS BUSTED

The truth about the Paleo Diet

Refreshing herbal baths and soaks

plus!

FRESH START Natural upgrades for a brand new you! PG. 18

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Summer Life Naturals

Immune Impact

All season immune + sinus relief.* This gentle, yet profoundly effective, formula soothes and supports immune and upper-respiratory systems.* A non-drowsy formula of herbs and fruits with vitamin C and quercetin.

Perfect for travel, changing weather, classrooms, and offices.

Clean Machine

$KLÁRZHU 2LO A full-spectrum omega from a completely sustainable non-GMO plant source, ahiflower, also called corn gromwell, is from the borage family. It is the highest plant source of SDA (stearidonic acid), which has a higher conversion rate to EPA than flax, chia, or hemp. Completely sustainable and earthfriendly. Certified vegan.

Raw Green Organics

Organic Vegan Protein Vanilla

This new plant-based protein is made with North American yellow peas, sacha inchi protein, hemp protein, and flaxseed. It is naturally high in protein and rich in omega 3, 6 & 9 fatty acids, and mixes smoothly, with a lighter texture than whey protein. It’s organic, gluten-free, dairy-free, soyfree and tastes great!

Reg’Activ

Immune & Vitality This unique formula contains the revolutionary probiotic Lactobacillus fermentum ME-3, which produces glutathione—well known for its antioxidant, detoxification, and immune system-supporting activities.* This formula contains essential vitamins, L-carnitine and probiotics, and gives a core energy boost.*

Host Defense

MyCommunity MyCommunity is a 17-species multi mushroom complex for comprehensive immune support.* This nonGMO formula uses a unique combination of mushroom mycelium and fruitbodies, providing a diverse range of constituents to help balance the immune system.*Available in liquid extract or capsule form.

Wish Garden

Herbal Immune Support Kick Ass Immune Activator is the remedy to use as first line of defense, formulated with respiratory & immune support herbs.* Get Over It is the remedy to use when you’re having trouble getting rid of stubborn colds.* The herbs act as part immune booster, part lung supporter, part lymphatic system promoter to help you get over it!*

Ajipure

Fusi-BCAA This ultra-soluble BCAA drink bolsters stamina during strenuous activities, and promotes muscle recovery following physical training.* Instantized to provide increased solubility and improved efficacy.* Low calorie, with zero sugar. Available in Fruit Punch or Lemon flavor.

AlternaVites Kids

Calcium with Magnesium + Vitamin D

Natural Force

Iskiate Endurance

A fun, easy way for kids to take vitamins, this The original tribal endurance drink. Iskiate is a powder can be poured on the tongue where blend of organic chia seeds and honey, now it melts in the mouth, or mixed into foods and fortified with bee pollen. Helps provide sustained drinks. This Calcium formula supplies 250 mg calcium energy during your workouts.* Nutritionally + magnesium and vitamin D for growing kids. supports delivery of energy through B-vitamins No artificial colors, flavors or sweeteners. Gluten & sugar free. Also & minerals.* Assists in combating muscle fatigue by providing a full available: Multivitamin, Vitamin C or Vitamin D packets. range of amino acids.* Gluten free. Certified Paleo.

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Emuaid

Emuaid Ointment Originally developed to treat severe burns, this ointment treats a variety of skin conditions, including acne, sunburns, scrapes, rashes, and blisters. It reduces pain, infection and inflammation, and offers antibacterial and antifungal relief. Emuaid utilizes an effective transdermal delivery system by combining emu oil with healing actives. Available in Original or Maximum Strength.

Bex-Inter Corporation

Aqua Spray for Food & Kitchen

These safe, effective, environmentally friendly cleaners use negative ion water and minerals to clean and disinfect.

Vege Aqua removes pesticide residues and sterilizes organisms on fruits & vegetables. Kitchen Aqua has strong cleaning power, perfect for utensils and appliances.

Age Advantage

Serums

Age Advantage offers professional strength, natural skin care/repair products formulated specifically for aging and mature skin. Vitamin C Ester Serum is a high potency (20% vitamin C) serum that improves skin tone and elasticity – with green tea, hyaluronic acid, and Matrixyl 3000® peptides. AgeSavers No. Seven Serum repairs and restores skin structure and appearance with retinol, vitamins, peptides, and emu oil. Stem Cell Eye Serum utilizes Swiss Apple stem cells & peptides to renew and repair skin around the eyes.

Earth Science

Facial Care Formulas Active Age Defense Protective Day Cream is a daily moisturizer with SPF 30 natural mineral UVA and UVB sun protection, plus the added hydrating benefits of hyaluronic acid. This fragrancefree formula is perfect for all skin types.

The Oil-Free Moisturizer offers lightweight hydration with aloe vera, chamomile and lavender for perfectly balanced skin. It is best for oily/combination skin.

Acure Herban Cowboy

Straightening Shampoo & Conditioner

Herban Cowby introduces new mineral crystal roll-on deodorants for men and women. The formulas offer maximum protection with deodorizing chlorophyll and enzymes. Available in Power Greens or Superfruit formulas.

New straightening formulas! These ultrahydrating formulas contain Brazilian keratin, coconut water, and marula oil. Great for straightened, blown dry or color treated hair.

Vegan. Gluten free.

Roll-On Deodorants

Squip

Squeezie Nasal Rinsing System Squeezie offers an easy alternative to neti pots. Helps decongest and drain nasal passages and provides relief from allergies, colds, the flu, and sinus infections. Includes squeezable bottle and 50 saline packets.

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New England Naturals

High Protein Ginger Granola Clusters Looking for a tasty snack to keep you going through busy days? These granola clusters offer an excellent source of protein. Full of ginger flavor, enjoy them as a morning cereal or afternoon snack. Whole grain. Organic and Non-GMO. Gluten-free.

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January 2016

features 18 ReDo You Instead of making those dreaded New Year’s resolutions this January, why not take some simple but effective steps to upgrade your health? From your cleaning products to your medicine chest to your beauty regimen, here are a host of natural upgrades to help you start the new year right.

22 The Adrenal Reset Diet The key to real weight loss isn’t willpower, says Alan Christianson, NMD, author of The Adrenal Reset Diet.

Instead, it’s all about nutrients and herbs that can help support your overstressed adrenal glands and get your cortisol levels back into balance.

departments NEWS FLASH

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METABOLIC SYNDROME

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

SUPPLEMENT ADVISOR

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Double Duty. Joints and skin may seem like very different things, but they both rely on collagen for optimum health.

HERBS FOR WEIGHT LOSS

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Heal with Hydrotherapy. The soothing benefits of herbal baths, soaks, and compresses.

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Foundational supplements that almost everyone should take.

PURE BEAUTY HEALING EDGE

12

Fast Times. Suffering from a little too much holiday indulgence? A cleansing juice fast can help.

14

Paleo Diet Myths, Busted. Nutritionist Jonny Bowden provides the facts about this popular eating plan.

HEALTHY DETOX

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A simple strategy to help rid your body of toxins, boost energy, and get your new year off to a fresh start.

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Sea Buckthorn Berry. This tiny fruit offers a big boost for healthy hair, skin, and nails.

CLEAN EATING EXPERT’S CORNER

26

The best botanicals for shedding pounds.

THE CORE 4 HERBAL ADVISOR

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Natural ways to balance blood sugar.

30

Greener Pastures. Thanks to a growing number of farmers, it is possible to be an omnivore and respect animals at the same time. Here’s how.

NATURAL GOURMET

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Fruit ’n’ Spice Chili. A hearty, healthy—and no-cook—take on a wintertime favorite.

January 2016

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letter from the editor

New Year, New You If you’re like me, your “mental filing cabinet” has a folder way in the back that’s full of New Year’s resolutions you made with the best of intentions, but never quite got around to fulfilling.

Mine are filed away next to the list of household projects that I’m going to get to any day now. (Seriously, that fence isn’t going to paint itself.)

The problem is that many of us tend to be overly ambitious when we see a brand-new year on the horizon. After all, there are 365 days out there—52 whole weeks. That’s plenty of time to accomplish our goals. Right?

But by the middle of February, we’re back in the grind of everyday life, and we feel that time slipping away. There’s just no way we can shoehorn all of our lofty ambitions into an already packed schedule. And one by one, our resolutions fall by the wayside.

Our feature story this month, “ReDo You” (p. 18) tackles this problem with a very commonsense piece of advice: start small. No matter how busy you are or how overwhelmed you feel, there are a few simple changes you can make right now to improve your life—and your health. From replacing toxic household cleaning products to purifying your beauty routine to naturalizing your medicine cabinet, these easy-to-make upgrades provide a great foundation for a happier, healthier New Year.

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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Editorial Director Nicole Brechka Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, Vera Tweed

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 John Potter 800.443.4974, ext. 702 jpotter@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, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 5, No. 12. 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.

January 2016

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newsflash NAC IS GOOD FOR THE HEART

WEIGHT LOSS OFTEN DEPLETES VITAMIN E “When people try to lose weight, often the first thing they do is limit their fat intake,” says Maret Traber, PhD, a professor and researcher in the Linus Pauling Institute at Oregon State University; “This may make sense if you’re trying to reduce calories, but fat is the most common source of vitamin E in our diets, so that approach to weight loss can sometimes actually worsen a nutrient deficiency.” In a recent study, Traber found that obese people are less likely to absorb vitamin E, and the nutrient is already lacking among 92 percent of Americans.

To solve the problem, she recommends taking a daily multivitamin that contains 100 percent of the recommended daily allowance of vitamin E: 15 mg or 22.4 IU. For good absorption, always take the supplement with some food that contains a little fat.

Rhodiola

Busts Stress An extract of Rhodiola rosea reduces stress-related anxiety and mood symptoms, according to a study of 80 people that was published in Phytotherapy Research.

Those taking the supplement daily for two weeks experienced reduced levels of anxiety, stress, anger, confusion, and depression.

Improvements were gradual.

People in the study took 200 mg of the extract before breakfast, and another 200 mg before lunch, using a product called Vitano. In botanical medicine, the herb has a history of being used to treat symptoms related to stress.

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N-acetylcysteine, or NAC for short, helps the heart in two ways, according to an analysis of two earlier studies of men, published in the American Journal of Clinical Nutrition.

The supplement reduced levels of homocysteine, an amino acid that is harmful when elevated, by nearly 12 percent. And it significantly reduced elevated blood pressure, but did not lower blood pressure at normal levels. These benefits were seen in both non-smokers and smokers, and in men with and without elevated cholesterol. The studies, which included a total of 82 men, tested 1.8 grams of NAC daily, for four weeks.

Supplements to See Better

Vitamin D

Lutein and zeaxanthin are two nutrients in the carotenoid family that are essential for good vision because they filter harmful blue light that can damage the eye and lead to age-related macular degeneration. A study published in JAMA Ophthalmology analyzed 20 years of data on more than 102,000 men and women and found that compared to people with the lowest levels of the two nutrients, those with the highest levels were 40 percent less likely to develop an advanced form of the eye disease. Both lutein and zeaxanthin are found in a variety of formulas for eye health.

Vitamin D can improve exercise performance and heart health, according to a Scottish study presented at the Society for Endocrinology annual conference in Edinburgh. Researchers gave 13 healthy people either 2,000 IU of vitamin D daily or a placebo, for two weeks. They found that vitamin D improved performance on a fitness test, increasing distance cycled in 20 minutes by 30 percent, with less exertion. It also lowered levels of the stress hormone cortisol, and lowered blood pressure. Other research shows that those with the lowest levels of vitamin D experience the greatest benefits from supplementation.

Oatmeal: Good for the Gut Known for its heart-healthy qualities, oatmeal is also good for the gut. A study published in the British Journal of Nutrition tested the intestinal bacteria of 10 volunteers who ate oatmeal for breakfast for one week. They found that the wholesome cereal alters the make-up of gut bacteria—for the better.

They believe that oatmeal acts as a prebiotic, meaning food for probiotics, the friendly bacteria in our digestive system.

Improves Fitness

January 2016

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supplement advisor

double duty

O

ur skin and joints may seem like quite different parts of the body, but both rely on some of the same nutrients to stay supple and youthful, and both can benefit from BioCell Collagen, a patented substance found in many dietary supplements. Studies have shown that it improves mobility and decreases pain in achy joints, and helps restore moisture and structure to skin, reducing fine lines and wrinkles.

BioCell is a natural substance that contains three key nutrients: collagen, hyaluronic acid, and chondroitin. Although these nutrients are also available as individual ingredients, the combination in BioCell has unique properties because it comes from nature, rather than being pooled together by man. The difference is somewhat analogous to eating a whole carrot, compared to taking a beta-carotene supplement.

BioCell comes from the cartilage in a chicken’s breastbone, which naturally contains all three ingredients. Aside from the fact that we don’t eat chicken cartilage, in its native state, the substance would not be effective because its molecules are too large to be absorbed and utilized by a human body. To solve this problem, BioCell is “hydrolyzed,” meaning it undergoes a proprietary process that breaks down large molecules into much smaller ones.

More specifically, BioCell contains collagen peptides, chains of amino acids that are made of very small molecules. Studies show that this form is bioavailable and therapeutic for joints and skin. (Many anti-aging skincare products contain various types of peptides for topical use, but BioCell works from within.)

For healthy joints and skin, nothing beats BioCell Collagen Reducing Lines and Wrinkles Collagen and hyaluronic acid are natural components of our skin, but their levels diminish as we age. Collagen provides structure and contributes to the “bounce” of youthful skin, and hyaluronic acid helps the skin retain moisture and stimulates the body’s natural production of collagen.

BioCell helps to restore both.

A 12-week study published in Clinical Interventions in Aging tested BioCell on 26 women whose faces showed signs of aging. Researchers found that taking 1 gram daily of the supplement reduced dryness, lines, and wrinkles.

Medical scans were used to determine how BioCell affected skin. These showed that after 6 weeks, the supplement helped to plump-up skin by increasing levels of collagen, and it also increased hemoglobin in the skin. Higher levels of hemoglobin, which gives blood its red color, increase the amount of oxygen delivered by the blood to skin tissues, giving it a healthier appearance. In addition, BioCell inhibits the breakdown of hyaluronic acid.

Researchers noted that the changes produced by BioCell Collagen supplements “can be harnessed to counteract natural photoaging processes to reduce visible aging signs in the human face.”

SHOPPING GUIDE The human body contains many different types of collagen, and several of them are found in dietary supplements. BioCell Collagen is a specific, patented form that contains a combination made by nature, consisting of approximately 60 percent hydrolyzed type II collagen, 20 percent chondroitin sulfate, and 10 percent hyaluronic acid. Other types of collagen supplements may offer different benefits and may or may not be supported by clinical trials. Different types of collagen may be taken simultaneously to meet a variety of needs On product labels: Look for “BioCell Collagen” or “BioCell Collagen II” as an ingredient in the Supplement Facts section. In addition, product labels should feature a BioCell Collagen logo.

Recommended dosages: For healthier joints: 2 grams daily For younger-looking skin: 1 gram daily

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By Vera Tweed

BioCell Collagen can help improve mobility in joints and reduce wrinkles in skin.

Doctor’s Best Best Hyaluronic Acid blends BioCell Collagen II with two other joint- and skinfriendly nutrients: hyaluronic acid and chondroitin.

Health Logics spinetrac C2 offers advanced back and spine support with BioCell Collagen, glucosamine, grape seed extract and ginger.

Reserveage Nutrition Collagen Booster, with BioCell Collagen and anti-aging resveratrol, is an award-winning formula for beautiful skin.

January 2016

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Only Ester-C® gives you all of these benefits: đ Clinically studied to stay in white blood cells longer than regular vitamin C^ đ Patented formula with 24/7 immune support*‡ đ Non-acidic so it’s gentle on the stomach đ Once daily 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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Learn more at AmericanHealthUS.com ©2015 American Health Inc.

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15-AH-1127

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herbal advisor

heal with hydrotherapy

By Tina Rubin

For a soothing bath, use valerian, lavender, chamomile, or hops essential oils.

Herbal baths, soaks, and compresses can ease pain, reduce inflammation, and alleviate skin conditions

H

erbal-based hydrotherapy involves preparing herbs in water in some form, and bringing that herb-infused water into contact with the body. For example, a compress such as a cloth soaked in hot, strongly brewed herbal tea, can relax tight muscles and dilate blood vessels when applied to skin, while similarly applied cold compresses constrict those vessels. Herbal essential oils may also be diluted and used in a compress. A similar preparation, a poultice, is a thick, sticky mass of herbs (fresh or powdered) mixed with warm water or oil and applied to the skin.

Compresses A ginger compress is a time-honored remedy for sore joints, as it helps to bring blood to an area to speed healing. In a recent study, researchers evaluated changes in symptoms before and after topical ginger treatment for adults with moderate-tosevere osteoarthritis. Twenty adults with chronic osteoarthritis received seven consecutive days of topical ginger treatments by trained nurses. The participants then self-administered the ginger treatments for 24 weeks. A decline in pain and fatigue was reported after just one week of treatment, and progressively reduced over the following 24 weeks of self-treatment.

Researchers concluded that topical ginger treatment has the potential to relieve symptoms and increase independence in people with chronic osteoarthritis.

Ginger compresses also work well for carpal tunnel wrist pain, and applications have been recommended by some herbalists over the kidneys (lower back) to aid in detoxification.

Simmer the fresh herb (about ½ cup grated or sliced) or brew a strong batch of ginger tea. Soak a washcloth in this preparation and apply as needed.

Mullein leaf is used to treat muscle spasms, painful joints, hemorrhoids, skin rashes, frostbite, and eczema when applied in a compress. The emollient leaves, raw or steamed, bring relief and speed healing when applied to trouble spots. You can also apply a compress soaked in strongly brewed mullein leaf tea or cooled mullein leaf tea bags. This herb can also be useful as a compress for nerve conditions such as facial neuralgia.

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Calendula heals burns, rashes, and inflammatory skin lesions. Traditional herbalists recommend it for acne, chickenpox blisters, cold sores, chafing, stings, and even varicose veins.

Make a compress with calendula tea, or fresh or dried chopped calendula flowers moistened with water.

Baths and Soaks Essential oils can calm frazzled nerves. For a soothing bath, use valerian, lavender, chamomile, or hops essential oils. Rose or elderflower relieve inflammation, and peppermint is often used to calm irritation and inflammation.

Treat tired feet to a soothing foot soak with an herbal decoction or essential oil blend. Try chamomile, along with peppermint, thyme, or sage. These herbs not only soothe and refresh, but also discourage the growth of harmful bacteria.

Garlic also works well as a topical preparation. Paul Bergner, clinical director of the Rocky Mountain School of Herbal Studies in Boulder, Colo., says his favorite remedy for athlete’s foot is a twice-daily garlic foot bath. To make a garlic foot bath: Crush about 6 cloves of garlic with a knife and boil in one quart of water for three minutes. Let water completely cool, and soak feet for 30 minutes.

Witch hazel has been shown in several studies to be strongly anti-inflammatory, comparable to low-dose cortisone. Add to a foot bath to ease red, swollen, painful feet associated with foot fungus or other foot-related woes.

January 2016

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Support your child’s immune system* with immunables® a year-round immunobiotic with researched dual probiotic strains. Available in convenient sugar-free powder that’s mixed into drinks and foods or taken directly.

*This statement has not been evaluated by the Food & Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

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healing edge

fast times

Rid your body of toxins and boost energy with a simple juice fast

G

ood health is largely determined by our bodies’ ability to ‘detoxify’—flushing out the toxic substances that can be found in everything from the air we breathe to the food we eat. It’s absolutely critical to support the body’s detoxification systems to promote optimum health, and a three-to-five-day fresh fruit and vegetable juice fast—performed once every three to four months—is a great way to do just that.

Juice Fast Basics Many studies suggest that additives—including colorings, preservatives, artificial flavors, sugars, and MSG—found in highly refined and processed foods exacerbate hyperactivity and can worsen ADHD symptoms. Gluten, which is added to many sauces, soups, and other processed foods, may also be a problem. In one study, undiagnosed celiac disease was found to cause a number of neurological issues, including ADHD and behavior disorders. And the artificial sweetener aspartame is broken down in the brain into aspartic acid, a type of neurotransmitter that can upset the balance of other neurotransmitters, lead to anxiety and depression, and inhibit the production of serotonin, the brain’s feel-good neurotransmitter.

Prepare for your fast on the day before by making your last solid meal one of only fresh fruits and vegetables (some experts recommend a full day of raw food). For the next three to five days, you should consume only fresh fruit and vegetable juices (ideally prepared from organic produce), four 8- to 12-ounce glasses throughout the day. Virtually any fresh juice can supply detox support, but some of the best include beets, carrots, celery, apples, and/or pears.

In addition to fresh juice, drink plenty of pure water—at least four 8-ounce glasses per day, or more as dictated by thirst.

The Importance of Freshness There’s no question that the fresher the juice, the greater the health benefits. Fresh, unprocessed juice is full of live enzymes and the most active forms of many health-supporting phytochemicals. The pasteurization process in the production of commercial juices destroys many of these compounds, and actually alters the structure of vital nutrients that are important in fighting against viruses, cancers, and damage to our cells.

During your fast, avoid coffee, soft drinks, sports drinks, or any other processed beverage. Herbal teas, on the other hand, can be supportive, but they shouldn’t be sweetened with anything other than perhaps stevia (or other natural sweeteners).

Exercise isn’t usually encouraged while fasting. It’s best to conserve energy and allow maximum healing. Short walks or light stretching are okay, but heavy workouts tax the system and inhibit repair and elimination.

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Cleansing the skin with lukewarm water is encouraged, but temperature extremes can be tiring. And avoid deodorants, soaps, sprays, detergents, synthetic shampoos, and other chemicals that hinder elimination and add to the body’s toxic burden.

Rest is one of the most important aspects of a fast. A nap or two during the day is recommended. Less sleep will usually be required at night, since daily activity is lower.

Body temperature usually drops during a fast, as do blood pressure, pulse, and respiratory rate—all measures of the slowing of the metabolic rate of the body. It is important, therefore, to stay warm.

When breaking your fast, as outlined on p. 13, remember to eat slowly, chew thoroughly, and avoid overindulgence. While breaking a fast and in the days that follow, it can be very helpful to record what you eat and note any adverse effects. Many of today’s health problems stem from food allergies and overeating.

Viva Vitamins Living Liquid supplies vitamins, minerals, sea vegetables, and fruit & vegetable extracts in a convenient liquid.

Paragon Plus Clear DeTox Support is an antioxidant-rich blend with milk thistle, dandelion, burdock, and NAC.

Akin’s & Chamberlin’s Psyllium-Pur is made with non-irradiated psyllium, providing 2.7 grams of soluble fiber per serving.

January 2016

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By Michael T. Murray, ND

PHYTOCHEMICAL

HEALTH BENEFITS FOOD SOURCES

Allium compounds

Cholesterol lowering and anti-tumor properties

Garlic and onions

Carotenes

Antioxidant, immune boosting, and anticancer properties

Darkly colored vegetables such as carrots, squash, spinach, kale, and parsley; as well as cantaloupe, apricots, and citrus fruits

Coumarins

Anti-tumor, immune boosting, and antioxidant stimulating properties

Carrots, celery, fennel, beets, citrus fruits

Dithiolthiones

Cancer-preventative properties

Cruciferous vegetables such as broccoli and cabbage

Flavonoids

Antioxidant, antiviral, and anti-inflammatory properties

Fruits, particularly darker fruits such as cherries and blueberries; and vegetables such as tomatoes, peppers, and broccoli

Glucosinolates & Indoles

Stimulate enzymes that detoxify cancer-causing compounds

Cabbage, Brussels sprouts, kale, radishes, mustard greens

Isothiocyanates & Thiocyanates

Inhibit damage to genetic material (DNA)

Cruciferous vegetables

Limonoids

Protect against cancer

Citrus fruits

Phthalides

Stimulate detoxification enzymes

Parsley, carrots, celery

Sterols

Cucumbers, squash, Block the production of cancer-causing compounds cruciferous vegetables

BREAKING YOUR FAST DAY 1

Breakfast One of the following: melon, nectarine, or pineapple

Lunch A different fruit from the breakfast list

Dinner 8 oz. of any other fruit

Lunch 14 oz. of whole pears, papaya, or citrus fruit

Dinner Raw vegetable salad with leafy greens, tomato, celery, and cucumber; or 2 pears, 2 apples, and ¼ avocado

DAY 2

Breakfast 12 oz. of one type of fresh fruit

DAY 3 Resume your normal, healthy diet.

Detoxification Aids During a fast, stored toxins in our fat cells are released into the system, so it’s important to support your fast with supplements that will help your body deal with these toxins and flush them out. Here are some key suggestions: 1. Take a high-potency multiple vitamin and mineral formula to provide general overall support.

2. Take a liver-supporting lipotropic formula, which is available at health food stores. These formulas are typically rich in choline and methionine, two important nutrients for the liver. Take enough to provide a daily dose of 1,000 mg of choline and 1,000 mg of methionine and/ or cysteine.

3. Take 1 gram of vitamin C (a potent antioxidant) three times daily.

4. Take 3–5 grams of a water-soluble fiber supplement at night before going to bed. The best include powdered psyllium seed husks, guar gum, pectin, or PGX. 5. Give your liver some extra support by taking a special extract of milk thistle known as silymarin. The recommended dosage is 70–210 mg, three times daily.

Finally, remember that although periodic short juice fasts are helpful, to truly support the body’s detoxification processes you need to adopt an overall healthy regimen. In particular, you should maintain a high-fiber diet augmented with foods that are rich in nutrients that improve detoxification, including sulfur-rich garlic, legumes, and onions; sources of water-soluble fibers such as pears, oat bran, and apples; and cruciferous vegetables, especially broccoli, Brussels sprouts, and cabbage. Other key detoxifying foods include artichokes, beets, carrots, dandelion, and a variety of herbs and spices, including turmeric, cinnamon, and ginger.

For more in-depth guidelines on juice fasts, including easy recipe ideas, see The Complete Book of Juicing by Michael T. Murray, ND.

The Healthy Edge

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expert’s corner

paleo diet myths, busted

Q: A:

Is the Paleo diet a healthy way to go or just another fad?

—Jack T., Dallas

The theory behind the Paleo Diet becomes clear if you think for a minute about the giraffe.

Giraffes, with their majestically long necks, evolved to thrive in a particular environment. In their natural habitat, the tastiest food you can imagine—assuming you are a giraffe—is the nourishing leaves that grow on the upper branches of acacia trees. These trees easily grow up to 30 feet. Giraffes with shorter necks

the 2.6 million years the human genus has been around. Food you could hunt, fish, gather, or pluck. Nutritionist Patrick Quillan once labeled this diet the “factory specified fuel” for humans. It’s been the diet of homo sapiens for at least 100,000 years.

In contrast, the first supermarket opened in 1930—less than 100 years ago—and the first McDonald’s franchise opened in 1953. And according to the Paleo crowd, there’s a great disconnect between the diet our genes are crying out for and the diet we actually eat.

Paleo Principles So what should we be feeding our genes?

Well, if you follow the Paleo diet, there are three things you won’t be eating: dairy, beans, and grains. Additionally,

What you will be eating is lots of meat, poultry, fish, nuts, fruits, and vegetables. starve and pass on fewer “short neck” genes. Long-necked giraffes, on the other hand, thrive in this environment, reproducing, and peppering the gene pool with more “long neck” genes. When this keeps happening over eons, you have the giraffe as we know and love him. A perfect—if oversimplified—example of how genetics adapts to an environment in a way that ensures the continuation of the species.

The theory behind Paleo is that we humans are also “genetically adapted” to a particular kind of food environment—a food environment that existed for most of 14

sugar and virtually all processed foods are forbidden. What you will be eating is lots of meat, poultry, and fish, as well as berries, nuts, fruits, and vegetables.

Paleo proponents point out that crops such as wheat, corn, and potatoes are all products of modern agriculture (“modern” in this case meaning that it’s been around for roughly 10,000 years, which is a mere blip on the clock of human development).

Paleo folks feel—not without some justification—that our genetics simply haven’t had time to catch up with these newfangled foods.

Not only are we eating foods that we haven’t evolved to eat, we’re getting the majority of our calories from them.

They’re not just occasional treats—they are our predominant source of calories.

Does Research Support Paleo?

There isn’t a great deal of research on Paleo eating, so we have to rely on the clinical experience of the many nutritionists and health professionals who swear by this way of eating and recommend it to their clients. Admittedly, this sort of anecdotal evidence won’t satisfy those who need randomized, controlled, double-blind studies before they endorse anything, but that doesn’t mean we should ignore valuable clinical experience. After all, as the late great nutritionist Robert Crayhon used to say, “The NYC fire department doesn’t have a double-blind study showing that water puts out fire, but that doesn’t mean it doesn’t work!”

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By Jonny Bowden, PhD, CNS

Many people report having far more energy on Paleo than they had on their former (usually bad) diets. Weight loss is also common. Some Paleo gurus, such as Robb Wolf, author of The Paleo Solution , originally turned to Paleo to conquer serious gut problems. Many of these folks report improved digestion and elimination, and a noticeable boost in well-being.

Although Paleo and “low-carb” don’t mean the same thing, the eating plans do overlap. But you can eat far more carbohydrates on Paleo than you’d ever get away with on the Atkins diet, where carbs can be limited to as little as 20 grams per day. Low carb expert and researcher Jeff Volek, PhD, RD, estimates that the average Paleo dieter consumes about 30 percent of calories from carbohydrates. All vegetables and all low-sugar fruits such as berries and apples are virtually unlimited on Paleo, which alone distinguishes it from most classic low-carb plans.

To Bean or Not to Bean?

One area of controversy about Paleo is the ban on beans. The reason given for the “off limits” sign on beans and legumes is that these foods contain compounds called lectins that can cause inflammation. But beans and legumes are great sources of fiber and antioxidants. And some experts think that lectins may not be so harmful. “From my experience treating thousands of patients over the years, only about 10 percent of them react to lectins,” says Steven Masley, MD, director of the Optimal Health Center in Florida and author of The 30-Day Heart Tune-Up. Luckily, Paleo is fairly forgiving. Even Wolf told me that he doesn’t stick to the program 100 percent of the time, and orthodox Paleo proponents such as Loren Cordain allow for about three “off-duty” meals per week where you can wander away from the basics. Some Paleo gurus have even confessed to me—off the record—that they frequently experiment with beans for some of their clients.

According to Paleo principles, beans and legumes may cause inflammation.

I haven’t found any, however, who endorse grains, dairy, or sugar.

Are There Any Caveats?

There are a couple of things you should be aware of before you embark on a Paleo Diet plan.

Chris Kresser, LaC, author of Your Personal Paleo Code, points out that in a few cases, making a quick switch to Paleo may bring about some digestive problems and sugar cravings. Kresser thinks—and I agree—that in the majority of cases, people who find themselves with digestive issues on Paleo probably had them before they started this way of eating. The symptoms may suddenly become more noticeable on a healthier diet because they were being hidden by poor eating habits.

I’ll explain. Consider what happens when you stop smoking—many people feel a lot of anxiety. But that anxiety was present before—you just didn’t notice it as much because you were smoking.

Smoking was compensating for that anxiety, an attempt to “self-medicate.”

When it comes to stomach issues, the same is sometimes true. For example, someone with low stomach acid may be unconsciously compensating by eating fewer foods that require stomach acid in order to digest them properly. Or a diet high in simple, empty carbs may be hiding low enzyme activity. Or a low-fiber diet may be hiding chronic inflammation in the gut. (“Consuming large amounts of

insoluble fiber when your gut is inflamed is like rubbing a wire brush against an open wound,” says Kresser.)

So in a way, unhealthy food choices may do the same thing that cigarette smoking does for anxiety—prevent you from noticing issues such as inflammation or digestive problems that were there all the time. This doesn’t mean that those unhealthy choices were good ones. It simply means that they were successful in suppressing the overt symptoms of underlying problems.

Kresser points out that gut problems such as low stomach acid, decreased enzymes, and gut inflammation have several causes, including parasites, bacteria, or fungi. Going Paleo won’t necessarily eliminate these problems, and they should be worked on with a good health practitioner.

The Bottom Line David Katz, MD, director of Yale’s Prevention Research Center, recently reviewed popular diets to find out if they had anything in common. They did. “The best (diets) push real foods that are minimally processed or direct from nature,” he says.

And at the end of the day, that’s exactly what Paleo is about. Real food. Food your grandmother’s grandmother—and her grandmother before her—would have recognized. That, after all, is the basis of every healthy diet ever invented. It’s a hard prescription to argue with.

The Healthy Edge

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Detox: A Clean Start to a New Year ALTHOUGH OUR BODIES have organs and systems designed to eliminate toxins and waste, the high level of chemicals present in our food, water, and air can be overwhelming. Fortunately, much can be done to naturally support the body’s elimination systems.

BY SALLY KARLOVITZ, CN

1. SET ASIDE TIME FOR A CLEANSE. It can be as little as one day or as much as three weeks. You shouldn’t need to take time off from normal daily work or activity, but it is important to eat light, clean foods that aren’t heavily processed and to drink plenty of pure water. For exercise, choose lower impact exercises and stretching, such as yoga or walking.

2. INCREASE FIBER INTAKE. Psyllium husks, flaxseeds, and fruit pectins are excellent sources of natural plant fibers that support the overall health of the intestinal tract. Fibers help bind to toxins and help them move out of the waste stream. As stated above, be sure to drink plenty of water, especially when increasing fiber intake.

3. USE DETOX AND SUPPORT HERBS & NUTRIENTS. NAC is a powerful antioxidant and liver detoxifier. NAC has been shown to provide protection against a number of toxic substances including tobacco smoke, alcohol, and drugs such as acetaminophen. Milk thistle and dandelion help cleanse and support the liver.

Burdock and red clover support cleansing of the blood.

Many people choose to do a cleanse at least two to four times per year. Convenient detox and cleanse formulas and kits are available to make the process as easy as possible.

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January 2016

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Metabolic Syndrome: Blood Sugar Control

BY MARY ANN O’DELL, MS, RD

APPROXIMATELY ONE-FOURTH of the adult U.S. population is at high risk for metabolic syndrome, a combination of cardiac and diabetic risk factors resulting from insulin resistance. Insulin resistance occurs when your muscle, fat, and liver cells don’t use insulin properly. Causes for insulin resistance include excess weight and lack of exercise—two things that can be changed.

Better food choices, regular exercise, and specific nutrient support can help protect against the damage of this syndrome.

Magnesi-Max™ Magnesium 400 mg

A diet high in fiber, antioxidants, and omega-3s will be most beneficial in controlling blood sugar. Choose a variety of bright-colored fruits and vegetables to boost antioxidant intake. Include high-fiber foods and grains such as oat bran and psyllium to help control cholesterol and triglyceride levels and to slow the absorption of sugar into the bloodstream. Omega-3 fatty acids from fish, chia, hemp, or flaxseeds may also help improve insulin status.

The minerals chromium and magnesium are also important when it comes to blood sugar control. Chromium is a trace mineral that improves the function of insulin.

Studies have shown that chromium may help stabilize blood sugar levels. Based on this research, a 2013 report found that 81,243 diabetes-attributed heart disease medical events can be avoided each year through the use of chromium picolinate supplements at preventive intake levels.

Studies have shown that people with higher levels of magnesium had lower incidence of metabolic syndrome. Researchers suggest that increasing magnesium intake may protect against insulin resistance.

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Q&A Q: A:

Can you tell me more about vitamin K?

Vitamin K refers to a family of vitamins best known for its role in blood clotting. K2 is the active form, existing as a series of vitamin subtypes called menaquinones. A deficiency of vitamin K can cause bleeding disorders such as hemorrhaging.

Now, vitamin K is also recognized for its benefits for cardiovascular and bone health.

Vitamin K2 plays a role in transporting calcium from the blood into bone tissue.

Studies have shown a potential relationship between vitamin K2 and age-related bone loss or osteoporosis. A research review found that in postmenopausal women with osteoporosis, vitamin K2 supplementation resulted in improvement in bone mineral density and reduction in the risk of fractures.

Vitamin K2 also has a protective role in cardiovascular health. Healthy arteries can contain 100 times more K2 than calcified arteries, showing K2’s protective effect. This effect is not seen with vitamin K1.

Food sources of vitamin K include green leafy vegetables and some vegetable oils (soybean, canola, and olive). Hydrogenation of vegetable oils may decrease the absorption and biological effect of vitamin K. Vitamin K2 supplements are also available.

Acti-K2™ Vitamin K2 Healthy heart & bones.* Supports calcium metabolism.* Mixed menaquinones & activating factors.

The Healthy Edge

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redo you Natural swaps and upgrades for a brand new you!

BY VERA TWEED

I

nstead of making those dreaded New Year’s resolutions this year, why not take some simple but effective steps to upgrade your health? The following ideas don’t require any teeth-gritting determination—just a little organization.

Upgrade Your Supplements Take stock of your supplements and avoid “pill creep,” says Alan Christianson, NMD, author of The Complete Idiot's Guide to Thyroid Disease. “People add in the new thing of the week, each week, and suddenly they’re on 75 pills, and it gets to be counterproductive,” he says, “and they often miss the thing that’s most important for them.”

Although there are many supplements that target specific issues, these, says Christianson, are the key basics:

Multivitamin/Mineral—To absorb and utilize nutrients optimally, take a high-quality product. These are some ingredients to look for, with beneficial amounts per daily serving: k Instead of “folic acid,” a more absorbable form called 5-MTHF

(5-methyltetrahydrofolate), sometimes described as “active” or “optimized” folic acid (200–400 mcg daily). k Forms of calcium that are soluble, meaning that your body can use them well and needs less: citrate malate (180 mg daily) or calcium citrate (400 mg daily). If a multi doesn’t contain enough, take an additional calcium supplement to make up the difference. k Vitamin K2 (80–100 mcg daily). k Vitamin C in a calcium ascorbate, mineral ascorbate, or Ester-C form, which is less acidic and gentler on your digestive system.

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Vitamin D—Although vitamin D is recognized as essential for overall health, Americans typically fall short because of lack of sun exposure and a poor diet that reduces our internal production of the vitamin. Have your vitamin D levels tested by a nutritionally savvy health professional, or take 2,000 IU daily.

Omega-3 Fatty Acids—Essential but lacking in most diets, the key omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), and supplements should contain these forms derived from fish oil or algae. On products, look for the amounts of EPA and DHA on the Supplement Facts panel and get a total (EPA plus DHA) of 800–1,000 mg.

Iodine Warning—For anyone with thyroid disease, Christianson cautions against taking iodine, because it can aggravate thyroid conditions. Other people may benefit from iodine, found in some multivitamins.

Detoxify Your Home “The average home has 500 chemicals,” says Lisa Beres, coauthor of Just Green It!: Simple Swaps to Save Your Health and the Planet. However, she adds, “We have way more control than we think.” To get started, she offers these tips:

1. Open windows and ventilate. In the 1970s, the average air exchange in a home was about once every hour, but today— because newer homes are more tightly sealed—it’s about once every five hours. Try to open a window in every room for at least five minutes every day.

Continued on page 20...

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Naturalize Your Medicine Chest Want to ditch over-the-counter drugs for pain, heartburn, and other common maladies?

Dave Forman, RPh, ND, known as the Herbal Pharmacist, started out as a traditional pharmacist and now educates both consumers and health professionals about natural healing. Here are his favorite remedies:

Instead of drug store products for …

Swap this natural remedy ...

Pain, such as ibuprofen

k As an all-around pain reliever: IbuActin, which contains

k For spot pain such as sore muscles or joints after strenuous

exercise, or for sprains or strains: Celadrin topical cream. k For muscle pain: Bromelain and papain, enzymes that are

anti-inflammatory. k Chewable DGL (deglycyrrhizinated licorice). k Drink ½–1 oz. of apple cider vinegar.

Diarrhea

k If it’s from food poisoning, activated charcoal. k Chia seeds with as little water as possible, to absorb excess

water in the digestive tract. k Chamomile to calm muscle spasms. k Aloe juice to soothe.

Constipation

k Magnesium citrate (1,000 mg at night, or more) to hydrate

the bowel without irritation. k Aloe juice to soothe.

of any products that have expired.

2. If you have probiotics, liquid fish oils, or other supplements in the fridge that have been opened but not used for some time, dispose of them if the expiration date has passed. Otherwise, if you want to continue taking them, check with the manufacturer to find out how long they keep once opened.

3. Organize the remainder. Get two or more containers and sort all of your supplements into these general categories: k Supplements for daily use. If

different people in your household take different daily supplements (or want to, but forget), designate a container for each person. k Supplements for occasional use.

k For ongoing constipation, take probiotics and eat plenty of

fiber.

Hangovers

k Effervescent B vitamins and plenty of fluids.

Cuts and scrapes

k Cake (don’t rub) cayenne powder on the cut before

bandaging. Cayenne stops bleeding. k Tea tree oil to prevent infection. k 100% aloe gel to soothe.

Bruises

To get what you need, start with these simple steps to declutter your supplement cupboard:

1. Check expiration dates and dispose Perluxan, a proprietary form of hops, with other herbs. Or, other herbal formulas that contain Perluxan.

Heartburn or indigestion

SUPPLEMENT CHEAT SHEET

k Arnica and comfrey cream—each works differently

to heal.

Burns

k 100% aloe gel to soothe.

Cold sores

k Lemon balm in a tube or stick kills the herpes virus.

Colds, flu, and fever

k Oscillococcinum for flu, plus other homeopathic remedies

that match your exact symptoms. k Echinacea.

Sore throat

k Slippery elm lozenges.

Stuffy nose

k Use a neti pot with contaminant-free, sterilized, or purified salt.

These include products that you take for colds and flu, headaches, constipation, and other issues that only flare up once in a while.

Once you have a container for each category, pay attention to what is— and isn’t—being used, and what may be missing. Dispose of unused products and make a shopping list for missing items. Make a note of any supplements that you would like to take but don’t because it seems inconvenient or unpleasant. For example, if you find big fish oil pills hard to swallow, note it on your shopping list and look for an alternative form, such as liquid fish oil or a flavored smoothie version.

Shop for the missing products and “file” them in the appropriate container.

Then all you have to do is pull out your supplement container each morning to get your daily dose of nutrients.

For more tips, visit herbalpharmacist.com

The Healthy Edge

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redoyou cont.

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2. Enhance your home with rubber plants

Top Tools—These are Alexander’s recommendations for every kitchen:

to purify air, ideally one plant per 100 square feet.

3. Swap conventional cleaning products and garden pesticides and herbicides for non-toxic ones.

4.Swap conventional air fresheners, which typically contain toxic fragrances, for non-toxic versions that use essential oils. And get an HEPA air filter.

5. Get non-toxic bedding. Swap wrinklefree sheets, which contain formaldehyde, for organic cotton. Mattresses, by federal law, are treated with fire retardants that are toxic and disrupt hormones, unless they’re organic or made of natural latex.

A new mattress is an investment but some come with a 20-year warranty.

6. To reduce electromagnetic radiation, don’t sleep near your cell phone.

For more tips, visit justgreenit.net.

k k k k k k

Upgrade Your Kitchen “Getting healthy can be delicious and easy,” says Shelley Alexander, author of Deliciously Holistic: Healing Foods Recipes and Lifestyle Tips to Help Increase Your Energy and Immunity!

To upgrade your diet, replace unhealthy ingredients with healthy ones, and make sure you have the right kitchen tools for healthy cooking. Here are some of Alexander's ideas for getting started:

What to Swap—Swap your staples for healthier versions. For example: k k k k

k

k

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Swap refined salt for sea salt or Himalayan salt with trace minerals.

Swap conventional ketchup and mayo for organic versions.

Swap conventional greens and other produce for organic versions.

Swap conventional meat and dairy for products from animals that are grass-fed or raised on organic feed.

For cooking, use coconut oil instead of pro-inflammatory vegetable oils, and keep extra virgin olive oil on hand for dressing salads and drizzling on cooked vegetables.

Swap refined sugar for more nutritious coconut sugar, and chemical zero-calorie sweeteners for stevia.

k

Good quality, sharp, steel or ceramic knives to slice and dice veggies with ease.

A sturdy vegetable peeler.

A salad spinner.

Stainless steel, cast iron, or non-toxic versions of non-stick pots and pans.

Glass or BPA-free plastic food containers.

Basic food-prep tools: mixing bowls, a measuring cup, spatulas, measuring spoons, and a sieve.

An inexpensive steamer insert that fits all sizes of pots.

For more of Alexander's kitchen tips and recipes, visit aharmonyhealing.com.

Get Beautiful Safely “I’m constantly being asked ‘what ingredients should I avoid?’” says Los Angeles-based cosmetologist and Pampered People spa owner Stacy Cox. At the same time, everyone wants results: more even skin tone, fewer wrinkles or fine lines, smoother skin, and no blemishes. “Natural products are generally gentler,” says Cox, and many brands pride themselves on formulating effective products without irritants or toxins. To avoid toxic chemicals, Cox recommends these swaps:

Conventional products with …

Swap for …

Hair dyes

Resorcinol, an irritant and potential allergen

Herbal tints, available in wash-out and permanent formulas

Shampoo

Sodium laurel sulfate

Non-toxic shampoos

Nail polish Formaldehyde (see below) and remover

Ingredients to Avoid—Found in many conventional skin, nail, and hair products, the following chemicals can disrupt hormones and the immune system and cause irritation, allergic reactions, or sensitivity.

Formaldehyde: Hidden in preservatives and slowly released, it’s a skin sensitizer and irritant, and its fumes are carcinogenic. Found most often in these ingredients: DMDM hydantoin; Quaternium-15; Bronopol (2-bromo-2-nitropropane-1,3-diol ); 5-Bromo-5-nitro-1, 3-dioxane; Hydroxymethylglycinate.

Other toxins: Key offenders include preservative parabens (including ethyl,

Natural, non-toxic versions

methyl, propyl, or butyl parabens), and phthalates (such as dibutyl phthalate or DBP), found in most conventional fragrances, but not in essential oils or natural scents.

Check the Skin Deep cosmetics database at ewg.org/skindeep to see if the products you use contain toxins.

January 2016

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THE

ADRENAL RESET DIET

ADRENAL HEALTH COULD BE THE KEY TO UNLOCKING HEALTHY WEIGHT LOSS

BY VERA TWEED

MANY THEORIES HAVE TRIED TO EXPLAIN why

our waistlines have expanded dramatically in the past few decades, including the addition of high fructose corn syrup to many foods, giant sodas, processed food, toxins, and an increasingly stressful and sedentary way of life. No single theory fully explains the weight-gain phenomenon and all are somewhat contested, so willpower becomes another target.

“We’re led to think that, what, somewhere around the 1990s, space aliens zapped our willpower?” asks Alan Christianson, NMD, author of The Adrenal Reset Diet and founder of Integrative Health, a naturopathic medical practice in Scottsdale, Ariz. “We gain weight not because we’re lazy or indulgent,” he says, “but because our cortisol rhythms are disrupted.” After years of working with patients, Christianson has identified such rhythm disruption as the common thread among all the possible causes of weight gain—and a simple way to correct it.

Unlimited Foods Eat as much of these as you like, with or between meals:

◗ Alfalfa sprouts ◗ Artichokes and artichoke hearts ◗ Asparagus

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◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗

Baby corn Bamboo shoots Bean sprouts Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery

◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗

Collard greens Cucumbers Daikon Eggplant Fennel Garlic Ginger Green beans Green onions Jicama Kohlrabi

◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗ ◗

Leeks Lemon juice Lime juice Mushrooms Okra Onions Peppers, red and green Radishes Rutabaga Salad greens, any type Snow peas

◗ Spinach ◗ Summer squash (crookneck or zucchini) ◗ Sunflower sprouts ◗ Swiss chard ◗ Tomatoes ◗ Tomatillos ◗ Turnip greens ◗ Water chestnuts ◗ Winter squash (spaghetti or pumpkin)

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THE ADRENAL KEY A major hormone produced by the adrenal glands, cortisol rises when we’re under stress, which can be triggered by exposure to pollutants, processed food, and pressure from life situations. In a healthy state, it adjusts your metabolism to maintain an optimum weight.

When functioning as it should, cortisol regulates certain rhythms: more energy in the morning and the earlier part of the day, gradually winding down in the evening for restful sleep; it also adjusts the way we process food during each 24-hour cycle. But when there is too much stress over a period of many years, the daily rhythm gets disrupted, generating a vicious cycle of turning food into the most dangerous type of body fat—visceral fat that surrounds organs—instead of burning it for energy.

Christianson found that disruption can manifest in three ways: Stressed, when cortisol levels are too high all day; wired and tired,

HOW THE RESET DIET WORKS As you might expect with a weight-loss diet, Christianson’s reset consists of unprocessed, whole foods that are dense in nutrients, rather than calories. But it also has a unique characteristic: carb timing. “You can use carbohydrates almost as a trellis or a guide to move cortisol back to its healthy rhythms,” he says.

Christianson’s research uncovered this seemingly simple but powerful fact: Carbs eaten early in the day are preferentially stored as visceral belly fat that surrounds organs, much more so than carbs eaten later in the day. And visceral fat actively perpetuates disrupted cortisol rhythms and weight gain.

Breaking the cycle requires a completely new perspective on breakfast. Instead of cereal, breakfast pastries, or other traditional, carb-rich fare, the first meal of the day needs to be the lowest in carbs.

“Quit thinking of breakfast as breakfast,” he says, “and just have good food, even leftovers from your evening meal.”

To make the diet convenient, he recommends morning smoothies with 24 to 35 grams of protein, or even a soup (see Breakfast Soup recipe, p. 24). The amount of carbs increases somewhat for lunch, with dinner having the most, from beans, brown rice, quinoa, or a combination of these. Plus, copious amounts of many vegetables (not potatoes) can be eaten any time, with or between meals (see Unlimited Foods, p. 22 ).

when levels are erratic and too high at night, interfering with restful sleep; and crashed, when levels are chronically too low.

Sometimes, our bodies seem to tolerate a poor diet for many years until a major life change adds sufficient stress to kick in cortisol disruption. Common examples include weight gain when starting college, getting a first job, getting married, shifting to a more stressful job, becoming a parent, or undergoing hormonal changes later in life.

“Once your rhythm’s been disrupted, the body hangs onto it; it doesn’t take a lot to keep it there,” says Christianson.

Consequently, weight won’t budge by simply cutting out sodas or switching to healthier versions of our usual foods. But if you reset your rhythms, it doesn’t take a superhuman effort to keep them on track.

A Sample Day Menu:

Breakfast Protein Shake

Lunch Mixed Salad

If you need a sweetener, use stevia or monk fruit.

If you aren’t used to eating much fiber, start with a smaller amount of chia or flax seeds. Blend with ice and water:

For salad dressing, use 1 Tbs. of olive oil plus vinegar of your choice.

1 serving protein powder (unsweetened, with 23–35 grams protein) ½ cup raspberries 2 Tbs. chia or ground flax seeds ¼ cup canned navy beans

Unlimited greens and other low-starch veggies from the Unlimited Foods list 1 palm-sized piece of salmon or chicken ½ cup canned kidney or garbanzo beans

Dinner Stir Fry

Fruit Choices

Choose any type of lean meat, preferably organic and free range. For a vegan meal, replace meat with a fermented soy food.

If you want to lose weight as quickly as possible, Christianson recommends eating fruit (aside from berries in smoothies) no more than two or three times per week.

Some good choices would be a medium apple or pear, or a cup of cantaloupe or honeydew melon cubes.

3-4 oz. of meat or chicken Unlimited veggies from the Unlimited Foods list Tamari soy sauce, ginger, garlic, and 1 tsp. toasted sesame oil for stir frying 1 cup cooked brown rice or quinoa

The Healthy Edge

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THE

ADRENAL RESET DIET 3 TYPES OF FIXES Disrupted cortisol rhythms manifest in three different ways. For all of these, Christianson recommends the reset diet plus vitamin D (2,000 IU daily, or better yet, get tested) and magnesium (250–600 mg daily with food). He also advises a leisurely weekend hike or bike ride, preferably with friends, for at least 2.5 hours a week.

In addition, Christianson has identified specific adrenal tonics and types of exercise for each situation:

Stressed Cortisol levels are chronically too high, and you can feel edgy and mentally scattered, and have difficulty falling asleep. ◗ LEMON BALM: In the morning, take 25–50 mg, or drink a lemon balm tea. ◗ PASSIONFLOWER: In the evening, take 33–66 mg of an extract standardized to contain 3.5 percent flavonoids, or drink passionflower tea. If you take prescription drugs for insomnia or depression, consult a health practitioner, as passionflower may also affect sleep and mood.

BEST EXERCISE: Strength training.

Wired and Tired Cortisol and energy levels are too low in the morning, erratic during the day, and too high at night, making it difficult to stay asleep throughout the night. ◗ RHODIOLA: In the morning, take 100–300 mg of an extract with 0.8–1.0 percent salidroside and 2–4 percent rosavin. ◗ ASHWAGANDHA: In the evening, take 500–1,000 mg of powdered root in capsules. The same amount can also be taken in the morning. Anyone taking thyroid replacement should consult a health practitioner, as the dosage may need to be adjusted.

BEST EXERCISE: Cardio, alternating between low and high intensity.

Crashed Cortisol and energy levels are chronically too low, bringing about constant exhaustion, sleep that is not refreshing, and sometimes, cravings for sugar or salt. ◗ AMERICAN GINSENG: In the morning, take 30–100 mg. ◗ CHAMOMILE: In the evening, drink it as a tea.

BEST EXERCISE: A leisurely walk in the morning and evening, or a slow-paced style of yoga.

ONLINE HELP: To determine your situation, take the quiz at adrenalquiz.com.

Making time for adequate sleep and managing stress are essential to resetting healthy cortisol rhythms, but following the reset diet will improve your sleep and make your body more resilient to stress. And it can reduce the impact of hormonal changes as women approach menopause and men experience andropause.

Garden Of Life Organic Golden Flax Seed & Organic Chia Seed is perfect added to smoothies.

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Natural Vitality Natural Calm RaspberryLemon Flavor delivers 325 mg of calming magnesium, and mixes easily in water for a sugar-free anti-stress cocktail.

Paragon Plus Adrenal Advance features ashwagandha and rhodiola to help balance cortisol levels and overcome that “wired and tired” feeling.

Breakfast Soup Serves 4 Leftovers from dinner, minus starchy sides, can make a good, high-protein breakfast, or try Christianson’s breakfast soup. To turn it into a meal later in the day, add more vegetables, or for dinner, add some quinoa or brown rice.

2 ripe avocados, pitted and peeled 1 quart organic chicken or vegetable broth ½ tsp. ground turmeric 2 chicken breasts, cooked and diced ½ tsp. ground ginger Put avocado, broth, and turmeric in a blender and blend until smooth. In a 2-quart saucepan, combine the mixture with diced chicken and ginger. Heat until warm and serve. Leftover soup will keep in the fridge for up to 3 days.

VEGAN VERSION: Use vegetable broth and

replace chicken with 1 package of tempeh or 1 cup of cannellini beans.

PER SERVING: 41 cal; 1g pro; 3g total fat (<1g sat fat); 4g carb; 0mg chol; 48mg sod; 1g fiber; 1g sugars

Akin’s & Chamberlin’s Organic Opti-Whey Protein is a grass-fed whey protein that is unflavored and unsweetened, perfect for smoothies & shakes.

Celebration Herbals Lemon Balm Tea helps to promote relaxation and ease tension.

January 2016

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11/20/15 9:15 AM

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9/25/15 4:15 PM

Herbs for Weight Control

BY MARY ANN O’DELL, MS, RD IN THE BATTLE OF THE BULGE, the basic foundation for success is to eat smaller portions, make healthier food choices, and exercise. But certain herbs can give a natural boost to your weight loss regimen, helping you lose weight faster. Here are just a few herbs to target specific problem areas when it comes to weight loss.

FOR THE SNACKER: The exotic saffron spice has been revered for centuries for its health promoting properties and distinct flavor. Saffron has been used to control appetite, with studies showing that it helps people snack less and lose more weight.

It seems to be especially helpful for emotional overeating. In addition to appetite, studies have shown that saffron may be helpful in reducing symptoms of mild depression and in slowing cognitive decline.

FOR THE CARB LOVER: Garcinia cambogia is a fruit extract rich in hydroxycitric acid (HCA). HCA blocks the action of an enzyme that the body needs to make fat from carbohydrates, so it helps inhibit new fat production and works to suppress appetite without stimulating the central nervous system. Garcinia works best for those who tend to consume more carbohydrates, such as breads and pasta.

Garcinia Cambogia Extract 450 mg Effectively redirects calories away from fat production. * May influence appetite.* 50% HCA hydroxycitric acid.

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FOR THE SLUGGISH METABOLIZER: For those who want to boost metabolism, green tea can help.

Research suggests that antioxidant compounds in green tea, specifically epigallocatechin gallate (EGCG), can increase fat oxidation and raise metabolism, helping with weight loss. For those who want it, green tea does contain some naturally occurring caffeine that can help give you a boost. But low caffeine green tea extracts still give the metabolism benefit. As a bonus, green tea is a potent antioxidant.

Whatever the problem area, specific herbs can help boost your sensible weight loss program.

Saffron Extract

Opti-Extract™ Peach Green Tea Rfreshr™

May support mood & fight stress.*

Concentrated standardized green tea formula.*

Supplies 88 mg.

Energizing antioxidant.*

With Saffr’Activ saffron.

Alcohol-free peach flavor liquid extract.

January 2016

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11/20/15 9:16 AM

The Core Four: Starting A Basic Supplement Program

BY MARY ANN O’DELL, MS, RD

MOST OF US STRIVE to eat healthy, but if you are like most people, it’s nearly impossible to eat right at each and every meal. Because of this, the standard American diet doesn’t provide all essential nutrients in sufficient quantities to maintain optimum health. Supplements offer a means to fill in the gap. Here are the core 4 supplements that most Americans should be taking:

1) DAILY MULTIVITAMIN/ MINERAL Nutrition experts agree that taking a multivitamin is a good step for overall health. Taking a full-spectrum multi every day ensures that your minimum nutritional needs are being met when your diet may be lacking or your stress levels are high. Look for formulas without artificial ingredients or sweeteners. Gender-specific multivitamins offer a more tailored approach, based on the unique needs of men and women.

2) VITAMIN D Vitamin D is essential for calcium absorption and bone health. Low levels of vitamin D have been associated with

His Daily™ & Hers Daily™ Multivitamin High-potency daily multivitamins designed for the unique needs of men & women.* Features chelated minerals and genderspecific herbal support.

cognitive impairment, more rapid weight gain, and increased incidence of depression. Research suggests that many people are actually deficient in vitamin D, and most multivitamins do not contain the levels of vitamin D used in research.

3) OMEGA-3s Omega-3s are essential fatty acids that are involved in numerous roles in the body.

They provide a source of energy, help insulate your body against heat loss, and promote heart health. They’re also the building blocks of all cell membranes.

Deficiencies of omega-3s can result in dry eyes, mood swings, poor memory, poor circulation, and heart problems.

4) PROBIOTICS Probiotics are beneficial organisms, or “friendly bacteria,” that help promote and maintain our health, preventing bad bugs or bacteria that can cause illness. Using probiotics after a round of antibiotics can help replenish the good bacteria in the body.

In addition, probiotics promote immunity, aid digestion, suppress overgrowth of candida yeast, and promote regularity.

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

Ultra Duo Dophilus 8-strain probiotic blend.

15 billion viable organisms per capsule.

Shelf stable— no refrigeration required.

Super Acti-Omega™ Super strength EPA & DHA omega-3 fish oil.

May support heart health.* Supplies 600 mg 0mega-3 per serving.

The Healthy Edge

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11/23/15 12:33 PM

pure beauty

By Sherrie Strausfogel

sea buckthorn berry This tiny berry that thrives in the harsh, high altitude of the Tibetan Himalayas has the power to revitalize and protect skin, hair, and nails

T

he hearty, deep orange sea buckthorn berry is a tiny powerhouse of vitamins, minerals, antioxidants, and essential fatty acids.

In fact, it is the most potent source of omega-7 (palmitoleic acid), which is a key building block for healthy skin. The synergistic effect of sea buckthorn’s essential fatty acids, including omega-3, 6, 7, and 9, plus numerous antioxidant flavonoids, make it unparalleled in its ability to repair and protect skin. It also contains 10 times more vitamin C than oranges, three times more vitamin A than carrots, and the highest vitamin E content among fruits.

Used topically, sea buckthorn berry can soothe burns (including damage from the sun, heat, and chemicals), acne, rosacea, and eczema. There are reports that Russian cosmonauts used sea buckthorn cream to protect their skin from cosmic radiation. In addition to easing irritation, sea buckthorn berry moisturizes skin and helps reduce wrinkles, roughness, and other symptoms of age-related damage. Its antioxidants protect cell walls and improve skin’s texture and pigment distribution.

Help alleviate skin conditions from the inside out with Sibu Seven Omega 7 Oil. This oral supplement is made with 100% sea buckthorn fruit oil that provides essential omega-7 and powerful antioxidants to fight inflammation and soothe conditions such as eczema and rosacea.

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The oil from the berry also benefits damaged hair and nails. Its essential fatty acids and vitamin A moisturize the scalp and leave hair shiny. And its vitamins and minerals can moisturize, smooth, and strengthen nails.

When choosing sea buckthorn berry products, be aware that they’re not all created equal. The more sea buckthorn, the better results. Where the berry is sourced is also important. It can be found in Asia, Russia, Europe, and Canada, with the quality and nutrient content varying widely. Sea buckthorn from Tibet’s Himalayan Mountains has the highest level of omega-7 fatty acids, and is considered the best.

Rejuvenate your skin with SeabuckWonders Himalayan Sea Buckthorn Facial Cream.

This lightweight, fast-absorbing moisturizer contains a highly concentrated infusion of essential fatty acids—including omega-3, -6, and -9, as well as the powerful, skin-healing omega-7—that hydrate and nurture the skin, minimize fine lines, and protect skin from the damaging effects of the sun and environmental toxins.

Nourish dry skin and hair with Acure Rose Dry Oil Body Spray.

This easily absorbed dry marula + argan oil spray is easily absorbed, perfect for body and hair.

With sea buckthorn, sandalwood and vitamin E for added antioxidants and protection.

Leave skin cleansed, refreshed, and glowing with Badger Seabuckthorn Face Cleansing Oil. This light cleanser for normal-to-dry skin utilizes castor and apricot to lift impurities, and sea buckthorn to replenish lipids and rebalance skin. Made with organic oils.

January 2016

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11/23/15 12:33 PM

When others are counting on you...

Trust the number one immune formula.

1

When others depend on you, it’s doubly important to take care of yourself. That’s where our Wellness Formula® can help. Combining over 30 vitamins and time-tested herbs, this powerhouse formula goes beyond single-action products to provide comprehensive support to the multiple systems important to immune health.

Wellness gives your body antioxidant defense, respiratory, stress response and immune system support. That’s why Wellness continues to win awards year after year. Millions of people trust Wellness Formula. When others are counting on you, you can depend on Wellness.*

For Wellness on the Go®, try our Wellness Shot® and Wellness Fizz.® 1

Source: SPINSscan Natural Channel total US $ sales, 52 weeks ending 11/26/2011. *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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wellnessformula.com ©2015 Source Naturals, Inc.

9/25/15 4:15 PM

clean eating

By Neil Zevnik

greener pastures Thanks to a growing number of farmers, it is possible to be an omnivore and respect animals at the same time. Here’s how

I

s it possible to consume animal protein and still lay claim to a modicum of concern for animal welfare? I don’t propose to answer that question, merely to explore the opportunities in our current social construct to make the attempt.

Without question, the inherently humane course that avoids all harm to animals is vegetarianism, or even more strictly, veganism. But going back thousands of years to our hunter-gatherer forbears, it can be argued that Homo sapiens, like many other species, is genetically designed to be an omnivore. Early man, and primitive tribes throughout history, had a complex and intimate relationship with the animals they hunted for food, a compact as it were: the animal laid down its life for the benefit of the hunter, his family, and his tribe. And in return, the community honored the animal for its sacrifice, saluted its spirit, and pledged to use every bit of it to sustain and enrich their existence.

Needless to say, in our overpopulated, mechanized, industrial society, such an arrangement is no longer even remotely feasible. So those of us who are deeply appreciative of, and are concerned for, our fellow species on the planet—but still want to remain omnivores— face a profound dilemma. Short of retreating from society and reverting to our ancient hunting ways, how do we remain omnivores and still respect our fellow creatures? There is no tidy and facile answer. But the best place to begin is in the marketplace, where it is now possible to get educated about husbandry practices and support farmers who are truly concerned with the health of their animals.

Studies have shown that animals that are raised humanely, with care and concern, are arguably more nutritious and safer than their industrially produced brethren. And in supporting the farmers who strive to respect the animals they raise, we’re doing our small best to improve their quality of life. You’ll have to do your homework—and you’ll pay more—but it’s worth it, don’t you agree?

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HUMANE & HEALTHY SHOPPING GUIDE Get as close to the source of your meat as you can. If you live in a rural area, get to know local farmers who follow humane guidelines. In urban areas, it’s the farmers markets and mom-and-pop health food stores that will allow you to ask questions and learn about the origins of your food.

Rely on organizations that have done the research and certify manufacturers for humane practices. Animal Welfare Approved (animalwelfareapproved.org) is one of the most respected and stringent certifications; look for their blue-andgreen seal, which is given only to family-owned farms. Also: seek out the 5-Step Program of the Global Animal Partnership (globalanimalpartnership.org), which offers a rating for the level of humane husbandry involved.

Look for any of these key words when shopping for meat, poultry, and/or eggs: PASTURED (OR PASTURE-RAISED) ORGANIC, 100% GRASS-FED

HUMANE CERTIFIED NON-GMO PROJECT VERIFIED

Keep in mind that the terms free-range, cage-free, and natural can be deceptive—especially if these are the only descriptions used on a label.

To learn more about grass-fed farming, we recommend Defending Beef: The Case for Sustainable Meat Production by Nicolette Hahn Niman. Written by an environmental lawyer turned rancher, this book uses meticulous research to separate fact from fiction.

January 2016

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11/20/15 9:47 AM

Now, Solgar unlocks the power of curcumin like never before.

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©2015 Solgar, Inc.

More active.

185 times better bioavailability.

Faster absorbed.

*

That’s the difference with New Solgar ® Full Spectrum Curcumin.

For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. 9 Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours. 9* Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. 9*

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.

For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

9

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Compared to native curcumin extract.

10/28/15 12:38 PM

natural gourmet

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

fruit ’n’ spice chili

A

confession: 30 years ago I cheated in a chili cook-off. I was a professional musician, traveling on the road with a Broadway show, and the cast and crew decided to have a chili competition in Denver. My roommate and I bought some amazing local chili at a health food market and submitted it to the contest—and we won. Of course, if we’d had this recipe at the time, we could’ve won the contest legitimately.

Chili usually evokes images of simmering pots slowly bubbling with rich odors wafting through the room—the smell of fragrant meats and peppery spices. But maybe the best thing about chili is that it’s versatile. In this version, Chef Jeannette introduces an exotic and unexpected taste: mango, which lightens up the heaviness of classic chili without sacrificing a single wonderful flavor.

This hearty, healthy, no-cook dish is a breeze to make—and tastes fantastic

Of course, you can’t talk about chili and nutrition without mentioning beans. They’re loaded with fiber, which has been associated with lower risks of heart disease, diabetes, obesity, and cancer. Beans also contain protein, and they digest very slowly, providing sustained energy and making them ideal for those who need to avoid the “blood-sugar roller coaster.” Plus, they’re loaded with protective phytochemicals, antioxidants, and vitamins.

Fruit ’n’ Spice Chili SERVES 6 This tantalizing no-cook chili maximizes both flavor and nutrients.

Chili

Dressing 1

ripe mango, peeled, pitted and coarsely chopped, or 1½ cups frozen mango cubes, thawed

1

small jalapeño pepper, seeded and quartered

3

garlic cloves, crushed

2

tsp. chili powder

1

tsp. sea salt

1

tsp. cumin

1

tsp. allspice

½ tsp. cinnamon ½ tsp. coriander

1

15-oz. can black beans, drained and rinsed

1

15-oz. can small red beans, drained and rinsed

4

ears fresh organic corn, shucked and kernels sliced off the cob, or 1 cup frozen organic corn, thawed

4

medium heirloom tomatoes, chopped

1

red bell pepper, seeded and chopped

½ cup shredded carrot ½

cup chopped fresh cilantro

¼ cup chopped fresh chives or green onion, optional 1

Hass avocado, peeled seeded and finely chopped

1. To make Dressing: Combine dressing ingredients in immersion blender or food processor. Blend until very smooth, scraping down sides as necessary. Adjust seasonings to taste. (Dressing should taste slightly salty.) Set aside.

2. To make Chili: Combine chili ingredients, except avocado, in large mixing bowl, and toss gently to combine. Add dressing to taste, and gently mix to coat generously.

3. Fold in avocados, and serve immediately. Or refrigerate for up to 3 days. Flavors are best when chili is served at room temperature or gently warmed.

PER SERVING: 273 cal; 11g pro; 7g total fat (1g sat fat); 51g carb; 0mg chol; 582mg sod; 14g fiber; 17g sugars

Don’t let the long ingredients list fool you. This chili is easy to make and— because there’s no cooking time—only takes about 20 minutes from pantry to placemat. Fresh, juicy peaches can substitute for the mango during the summer months, but be sure to peel off their fuzzy skins before blending.

If you have any leftover poultry on hand, add a little shredded chicken or turkey for an extra blast of protein that won’t add many calories.

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PHOTO: PORNCHAI MITTONGTARE

Notes From Chef Jeannette:

January 2016

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11/23/15 12:36 PM

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

Hip & Joint Dog Formula May help relieve discomfort associated with normal daily exercise and activity.* With glucosamine & MSM. Chicken flavored tablets.

Stress Relief Formula For occasional anxiety, restlessness & impatience.* Unique blend of cell salts & flower essences.

Wheat Grass Tablets A convenient way to make sure you get your greens every day!

Provides vitamins & minerals.

Organic & non-GMO.

Curica Turmeric Drops Orange Relieves occasional pain due to overexertion.* Superior absorption.* Solubilized liquid.

Sugar, dairy & gluten free.

ct PurExtract™ Osha Immediate respiratory system support.* Traditional Native American herb.

Concentrated liquid herbal extract.

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Advanced Heartburn Relief Works with your body to neutralize & restore digestive balance.* Patented formula of minerals & barley grass.

Works fast & lasts for hours.*

Micro-Liposomal Vitamin C 1000 mg Powerful antioxidant.* Boosts immune system.* Advanced delivery technology.

Natural fruit flavor.

Gluten free & sugar free.

Nasolabial Fold+ Multi-Peptide Cream Minimize nasolabial folds and deep wrinkles.

Kid’s Probiotic Complete natural tribiotic pre-biotics, probiotics & post-biotics.

Plumps facial skin, lessening deep wrinkles.

Promotes digestive & intestinal health.*

For a more youthful appearance.

Soy & gluten free.

11/20/15 10:51 AM

Vegan 4-Phytoâ&#x201E;˘ Protein Where to find all of the great products seen in this magazine:

Rice, hemp, chia & mushroom blend protein.

With enzymes & probiotics.

We Accept these Major Credit Cards:

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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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Soy & gluten free.

Organic.

11/20/15 11:23 AM