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July 2015
SUMMER SLIM-DOWN Healthy & Delicious
Farmers’ Market Favorites P. 30
Seasonal Recipes Cool treats, super salads, and more!
ONCE BITTEN
the herbal solution for lyme disease
PERFECT BALANCE
key nutrients for hormone health
INFECTION PROTECTION
natural alternatives to antibiotics
THE TRUTH ABOUT SATURATED FATS they’re not as bad as you think AKINSCover_July15_JS.indd 1
plus!
healing gallstones
WITHOUT SURGERY 5/28/15 10:49 AM
GladRags
Moon Cup
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Beer Hair Care Broo takes beer hair “from saloon to salon.” This professional haircare line uses artisanal ingredients, including the number one ingredient, handcrafted beer from Asheville, NC. Why beer? In the beer brewing process, malted barley releases B vitamins and proteins that nourish and condition hair, while hops flowers express their antioxidant-rich essential oils to fight hair pollution. The result is strong, shiny, healthy hair.
ReVive Plus
Hair & Skin Oils 100% natural oils for healthy hair and skin. Italian Avocado Oil supplies hair with vitamins and oleic acid. Add to shampoo to hydrate and aid hair growth, or add to hair color to prevent scalp irritation. Chilean Virgin Organic Rosehip Oil supplies skin with collagen and fatty acids. Apply directly to skin to fight premature aging, wrinkles, scars and stretch marks.
The Moon Cup is an innovative, economical, comfortable, and environment friendly alternative to tampons. This soft silicone menstrual cup collects the flow rather than absorbing it, so vaginal tissues aren’t dried out as they can be with disposable tampons. The Moon Cup can last up to ten years, saving you over $800 in disposable products!
Moraz
Polygonum Skin Care for Mom & Baby Body Lotion for Pregnancy is an herbal body lotion based on Polygonum extract and enriched with pure herbal oils or jojoba, wheat germ and avocado. It helps in restoring skin`s connective tissues, protecting skin from dryness, redness, cracks and irritations during and after pregnancy. Diaper Cream protects delicate baby skin and prevents dryness and irritation, while calming and soothing redness.
FulHum Verdana
Natural & Organic Skin Care Verdana high performance skin care products feature potent natural ingredients to target the assault on skin by the multitude of environmental and internal stress factors we experience on a day to day basis. Anti-Wrinkle Face Cream is a luxurious cream that absorbs instantly. It contains renewing alfalfa and cooling samphire to help fight wrinkles and inflammation. Moroccan Beauty Oil is organic argan oil that soothes and rejuvenates both skin and scalp.
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FulHum Water With crisp refreshing taste, FulHum is a mineralinfused +9 pH alkaline water with Fulvic & Humic compounds, direct from beneath the Earth. FulHum supplies electrolytes, antioxidants & trace minerals for effective hydration and electrolyte balance.
Brad’s Raw
Broccoli Poppers A tasty snack you can feel good about! This vegan cheesy pop’n broccoli snack is raw, not baked or fried. Organic & non-GMO. Gluten free & dairy free. Choose from Cheese Louise or Pop’n Hot.
5/29/15 1:27 PM
Mary Ann O’Dell MS,RD
Nutri Lifescience
Nutri Maqui
Nutri Maqui Fruits Blend is a premium blend of maqui berry plus acai, pomegranate, elderberry, blackberry and raspberry. This blend offers extraordinary antioxidant protection. Maqui is loaded with plant compounds that may help support healthy inflammatory response, healthy immune response, and promote healthy cholesterol and glucose balance.* This nutritious liquid offers a convenient way to supplement your antioxidant intake.
Bravo Tea
Sugar Level Tea Sugar level tea promotes healthy sugar levels using a combination of herbs trusted for centuries by many different cultures. It combines white mulberry leaf with other precious herbs and jasmine into a naturally delicious and soothing blend to maintain healthy urine and blood sugar levels. Caffeine-free.
Host Defense
Stamets 7 Mushroom Formula
Go for Ginseng
Ginseng (Panax spp.) is an herb that has been used in traditional Chinese medicine for thousands of years. Ginseng is an adaptogen. It helps balance the body’s response to physical and emotional stress. It also helps boost energy and endurance, and may play a role in blood sugar control. The term “ginseng” refers to both American and Asian species of ginseng. Chinese ginseng is warming and stimulating. It has been used as an energizing herb and has been studied for its effects on male sexual health. American Ginseng (Panax quinquefolium) has a slightly different chemical makeup from Chinese ginseng. It has been shown to help the immune system fight off symptoms of colds, as well as relieve the effects of stress. What was known as Siberian ginseng, eleuthero is not actually a true ginseng, but it is similar in action. Eleuthero is primarily used to help increase stamina and boost the immune system response. Taken individually or in combination, ginseng can give your body a boost and help you keep stress under control.
Stamets 7 was formulated by Fungi Perfect, LLC founder, Paul Stamets, D.Sc. The functional food blend of 7 mushrooms was designed to support general daily immunity.* It also enhances natural blood-sugar modulation, and supports the body in adapting to physical and mental stress factors.* Made with US-grown organic mushrooms.
HealthAid
Cellusite Herbal cellulite formula. Cellusite is rich in antioxidants and detoxifying herbs that aid in the removal of toxins from the body, improve circulation, and reduce the chance of cellulite formation.* Formulated with lecithin, ginkgo, bioflavonoids, juniper berry, cayenne, and other support herbs and nutrients.
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Ginseng Sensei Blend™ • Supports physical, emotional & mental energy.* • Combines red ginseng, American ginseng, eleuthero & other support herbs. • Concentrated liquid extract.
5/29/15 1:35 PM
July 2015
features 18 Summer Recipe Guide From succulently grilled burgers and ribs to cool, refreshing dishes of ice cream, summertime is full of dietary pitfalls. Can you really enjoy the flavors of the season and still keep your body in swimsuit shape? The short answer is: “yes!” Here’s how.
22 Gallstones: Healing Foods & Remedies Is surgery the only option for painful gallstones? Maybe not, says Eric Berg, DC. Here, he shares his natural plan for overall gallbladder health, including the best foods and supplements for preventing and treating gallstones.
departments NEWS FLASH
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ADRENAL HEALTH
Hot Off the Press. The latest word from the world of natural health and nutrition.
SUMMER SKIN SUPPLEMENT ADVISOR
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Hormone Harmony. Keep your body in balance with indole-3-carbinol and DIM, two key nutrients for healthy estrogen levels, detoxification, and more.
HERBAL ADVISOR
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Once Bitten. The best botanicals for treating Lyme disease—a painful and sometimes debilitating illness caused by tick bites.
HEALING EDGE
EXPERT’S CORNER
3 STEPS TO BETTER SLEEP
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How to get the rest you need—without the side effects of prescription and over-the-counter drugs.
PURE BEAUTY
28
All Buttered Up. Find out why many people call shea butter “skin’s best friend.”
CLEAN EATING
30
The Farmers’ Market Crawl. Expert tips for finding the freshest, cleanest summer produce.
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Saturated Fat: We’ve Got it All Wrong. Think that cutting saturated fat from your diet is the key to heart health? Think again.
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Enjoy the great outdoors safely this summer with these skin-saving techniques.
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Antibiotic Alternatives. Natural ways to banish bad bacteria and avoid overusing prescription antibiotics.
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Natural strategies to fight adrenal-sapping stress.
NATURAL GOURMET
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Light & Quick Fish Entrées. Simple ways to get more heart-healthy seafood into your diet.
July 2015
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Beat the bloat Get powerful support to relieve discomfort from occasional gas and bloating and ensure healthy regularity.* Help turn the foods you love into the energy you need! All this in one fast-acting* capsule.
www.enzymedica.com
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4/28/15 1:30 PM
letter from the editor
Summer Substitutes
Editorial Director Nicole Brechka Art Director Judith Nesnadny
Every year, just like clockwork, most magazines that cover food or health will run a story about “avoiding holiday pitfalls” in November or December. And it makes sense. The weeks between Thanksgiving and New Year’s are our annual season of overindulgence. From mammoth meals at grandma’s house to off-the-chain office parties, it’s easy to overdo it if you don’t have a plan. But we rarely treat summertime with the same caution, and we probably should. Because the warm-weather months are deceptively decadent. From cookouts to picnics to ice cream socials, there are plenty of dietary pitfalls lurking out there this time of year. With that in mind, food writer and eating consultant Lisa Turner (visit her online at inspiredeating.com) put together our “Summer Recipe Guide” (p. 18), a collection of swimsuit-friendly summer treats that won’t explode your waistline. Lisa’s idea is simple: by replacing just a few health-sapping, fat-promoting ingredients with nutrient-packed, leaner options, you can enjoy everything from refreshing frozen desserts to sublime salad dressings without packing on the pounds. Her plan doesn’t completely let us off the hook—you still have to say “no” to that second rack of ribs from the grill (or, at least, I do). But it’s a great starting place for developing a healthier summertime eating plan. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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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. 6. 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.
July 2015
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5/29/15 9:33 AM
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Stress less with the best-selling, multi-award-winning anti-stress drink
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newsflash Cool Off with Mint In summer drinks and salads, fresh mint leaves add a calming aroma, refreshing flavor, and a dash of vitamins and minerals. An antioxidant in mint, rosmarinic acid, is anti-inflammatory and may help to relieve seasonal allergies. Mint is also a natural digestive aid. Here are some simple ways to enjoy these benefits: Give water a hint of natural sweetness by keeping a bunch of fresh mint in your water pitcher in the fridge. Blend watermelon and ice, and then add a few leaves of mint per glass. For extra flavor, muddle the mint first—press (but don’t shred) the leaves with a muddler or handle of a wooden spoon. Add mint leaves to salads. Mint works well with cucumber, tomatoes, and feta cheese.
Cranberry Juice: GOOD FOR THE HEART A cup of low-calorie cranberry juice, twice daily, can reduce key risk factors for heart disease, says a study published in the Journal of Nutrition. Researchers compared the juice with a placebo among 56 men and women with an average age of 50. During a period of eight weeks, cranberry juice lowered inflammation by 44 percent and reduced levels of triglycerides, blood pressure, and blood sugar.
STAND UP FOR YOUR HEALTH— LITERALLY
Standing desks are gaining popularity in an effort to counteract the pitfalls of sitting too much. Studies show that kids think better on their feet, adults reduce health risks, and both burn more calories when standing for part of day. A study of nearly 300 children by Texas A&M University found that kids participated more, answered more questions, and were less distracted when standing. A study of 28 office workers by the University of Minnesota found that standing for about half the day left people feeling more relaxed, calm, and energetic, and less tired or sluggish. To check out how many calories you could burn by standing for part of the day, instead of sitting, download an app at varidesk.com.
PYCNOGENOL BOOSTS HEALTH OF ARTERIES A proprietary extract of French maritime bark, Pycnogenol improves the health of arteries, according to an Italian study published in International Angiology. Researchers compared effects of a healthy diet and exercise, with and without Pycnogenol, among 93 people who had borderline high blood pressure, cholesterol,or blood sugar. Compared to diet and exercise alone, Pycnogenol improved all three markers, indicating reduced risk for heart disease. Ultrasound showed that 150 mg daily of the supplement improved function of the inner lining of blood vessels—the endothelium—which helps to regulate the contraction and dilation of arteries.
VITAMIN D CAT FACTS Unlike humans, cats can’t make vitamin D in the sun, so they must get the nutrient from food. At the University of Edinburgh in Scotland, a study of 99 pet cats found that higher vitamin D levels in food helped the felines recover from virtually any type of illness. However, too much vitamin D can be toxic to cats, so stick to food-based sources of the vitamin.
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July 2015
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Helping Our Heroes Stay Healthy Firefighters put their lives on the line every day. Along with the obvious dangers they face, on-the-job stress takes a toll on their cardiovascular system. But you don’t need to be a firefighter to be at risk. Living a high stress lifestyle can boost anyone’s odds of developing heart disease.* Kyolic® Formula 110 is a unique blend of Aged Garlic Extract™ and Coenzyme Q10, two powerhouse nutrients that can help protect your heart by supporting healthy cholesterol, circulation, blood pressure and arterial health.*
Research shows that firefighters are two to four times more vulnerable for heart attack or other cardiac events on the job compared to the rest of us. But here’s the good news: a recent UCLA clinical study on firefighters suggests that taking Kyolic Formula 110 may help improve heart health in a variety of ways.*
If the nutrients in Kyolic Formula 110 can help guard firefighters from effects of stress, just think of what it can do for you.*
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Visit www.Kyolic.com and join us! Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.
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4/28/15 1:29 PM
supplement advisor
By Vera Tweed
hormone harmony Meet Indole-3-carbinol and DIM—key nutrients for healthy estrogen levels, detoxification, and more
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ruciferous vegetables, such as broccoli and kale, help protect against cancer and environmental toxins. Among their beneficial nutrients, indole-3-carbinol (I-3-C) is one of the most important. In supplements, I-3-C is also available as DIM (3,3’- diindolylmethane). DIM is a metabolite of I-3-C, meaning that our bodies convert I-3-C into DIM. Both forms have been tested in studies.
Hormone-Disrupting Toxins Toxins such as bisphenol-A (BPA), found in many plastics, contain chemicals that mimic estrogen. They raise estrogen levels, creating an imbalance and potentially increasing risk for hormonerelated cancers. In women, this imbalance can also accentuate PMS, contribute to thyroid disorders, and increase uncomfortable symptoms of menopause. In men, some conversion of testosterone to estrogen is normal, but toxins inflate the process, resulting in excess estrogen. This may contribute to an enlarged prostate and increase risk for prostate cancer.
How the Supplements Work Animal and lab studies show that both I-3-C and DIM stimulate detoxifying enzymes, helping to eliminate toxins and harmful forms of estrogen that can lead to cancer. These nutrients can also stop or slow development of cancer cells. So far, animal and lab studies have shown effects on breast, prostate, cervical, ovarian, pancreatic, colon, and lung cancer cells. In one animal study, I-3-C prevented or reversed BPA-related prostate damage. In another, I-3-C reduced tobacco-induced lung cancer tumors. And another animal study found that DIM reduces damage from radiation by stimulating DNA repair. 8
Reversing Cervical Lesions Human studies have focused mainly on reducing cancer risk. Researchers at Louisiana State University Medical Center-Shreveport tested I-3-C on 30 women diagnosed with abnormal growths on the cervix. Such growths are known as cervical intraepithelial neoplasia (CIN), a condition that can lead to cervical cancer. In the study, published in Gynecologic Oncology, each woman took either a placebo, 200 mg of I-3-C, or 400 mg of I-3-C daily for 12 weeks. Biopsies revealed complete regression among four of eight women who took 200 mg of I-3-C and among four of nine women who took 400 mg. Other women who took I-3-C saw their risk of developing cancer reduced, but those in the placebo group saw no change.
Reducing Breast Cancer Risk In a study published in Breast Cancer: Basic and Clinical Research, Canadian researchers tested an I-3-C supplement against a placebo on 96 women. Each capsule contained lignans (beneficial fibers found in plant foods), herbs, and 200 mg of I-3-C. For 28 days, the women took one capsule of either a placebo or the supplement, twice daily. Blood and urine tests, which measured biomarkers of cancer risk, showed that those taking the I-3-C supplements significantly reduced their risk for breast and other estrogen-related cancers.
Improving Genital Health British researchers tested I-3-C as a treatment for vulvar intraepithelial neoplasia (VIN), a condition marked by lesions on the vulva that is sometimes precancerous. In their study, published in the International Journal of Gynecological Cancer, 12 women with advanced VIN
took either 200 or 400 mg of I-3-C daily for six months. Both dosages worked equally well. Benefits included significantly less itching and pain, and smaller lesions.
Shopping Guide Supplements designed to assist with hormone balance may contain I-3-C, DIM, or both. One or both may also be combined with broccoli extracts, lignans, herbs, or other nutrients known to support hormonal health and detoxification. As a general guide, look for approximately 200 mg per daily serving of I-3-C, DIM, or a combination of the two.
Solaray Indole-3-Carbinol supports overall health with I-3-C, vitamin C, and cruciferous vegetables, including broccoli, Brussels sprouts, cabbage, and kale.
Emerita DIM with Calcium D-Glucarate provides nutritive support for hormonal balance with broccoli seed extract and protective cruciferous vegetable compounds.
Intenergy Biowomen, with DHEA, DIM, and support herbs, is designed to support hormone balance and ease common complaints of PMS and menopause.
July 2015
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5/28/15 11:49 AM
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herbal advisor
By Karta Purkh Singh Khalsa, DN-C, RH
once bitten
Lyme disease, caused by tick bites, can be painful and even debilitating. Herbal remedies may offer some relief
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beneficial in restoring proper immune function and in treating the arthritis that often results with long-term infection.
yme disease, named after Lyme, Connecticut, the town where it was first discovered in 1975, is an infectious disease caused by spirochete bacterium Borrelia burgdorferi, transmitted by deer ticks. A bite by a deer tick passes the microbe to humans. Lyme disease is most prevalent in the Northeast and the northern Midwest, so 95 percent of cases are reported from the 13 states in these regions. The infection is the most commonly reported tick-borne illness in the United States. If a patient visits a doctor within a few weeks after being bitten by an infected tick, diagnosis is usually easy. The characteristic bull’s-eye skin rash is a giveaway, not to mention flu-like symptoms and a fever. However, it’s possible to have Lyme disease and never develop a rash. Symptoms may not show up for months or years after one is infected. In the early stages of Lyme disease, symptoms may include skin rashes, fever, joint pain, muscle pain, headaches, and possibly heart and nervous system issues. In the later stages of infection, sometimes years later, an infected person can develop chronic arthritis or serious nervous, cardiac, or psychiatric problems. Lyme disease can develop into a serious disorder. Clearly, the earlier the treatment, the better! Antibiotics are the first line of defense, and usually bring about a rapid cure. Up to 90 percent of patients have initially good results with antibiotics, but up to 30 percent of those relapse. As an adjunct therapy, select herbs can help to boost immunity and even kill bacteria. Although there has not been much scientific investigation of alternative remedies for Lyme disease specifically, according to clinical reports, as well as a recent review published in EvidenceBased Complementary and Alternative Medicine, herbal medicines can be
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Goldenseal In my own practice, my favorite go-to herb for Lyme disease is goldenseal root, an all-around antibacterial remedy that is often quite effective at killing Borrelia. This popular and potent root was recently found to be active against MRSA (methicillin-resistant Staphylococcus aureus), a type of antibioticresistant Staphylococcus bacteria. Both Lyme disease and MRSA infections can cause similar-looking rashes. Good outcomes are often seen with doses of up 20 gm of powdered root in capsules for 2–4 weeks.
Astragalus Althea Northage-Orr, LAc, RH, a Chinese medicine specialist with substantial experience with Lyme disease, recommends astragalus root, used to boost immunity in Chinese medicine. Use up to 30 gm per day. Northage-Orr also points out that the literature on treating bacteria with vitamin C is substantial, and recommends high doses of this vitamin for Lyme disease—up to 2,000 mg per day, in divided doses.
Ashwagandha Ashwagandha, a revered and muchstudied root from India, is used extensively as a natural remedy for fatigue and immune dysfunction. A 2014 review concludes that ashwagandha is helpful in improving memory and psychomotor performance, and may be a valuable adjunct in the treatment of diseases associated with cognitive impairment such as Lyme’s. Recent studies from Italy and India show the herb can also be helpful in reducing pain and inflammation. Take up to 30 gm per day of the dried root in capsules, or mix the powder with water and drink.
goldenseal root
July 2015
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4/28/15 1:27 PM
healing edge
By Karta Purkh Singh Khalsa, DN-C, RH
antibiotic alternatives With antibiotic overuse leading to resistant bacteria, it’s more important than ever to look for natural substitutes
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ntibiotics are life-saving drugs, but overuse is decreasing their effectiveness. This enables harmful bacteria to evolve into resistant superbugs that are difficult to destroy. This overuse stems from several reasons. In the United States, 80 percent of antibiotics are fed to animals that provide meat and dairy products, largely to promote growth. Antibiotics are also often misused in medicine. Although antibiotics treat only bacteria, many patients demand—and receive—antibiotic prescriptions to treat viral infections such as colds, flu, coughs, and sore throats. Harvard researchers found that doctors prescribed the drugs unnecessarily in 53 percent of visits for sore throats, and in 73 percent of visits for bronchitis.
Reducing Side Effects Common side effects of antibiotic use include diarrhea and fungal infections in the mouth, digestive tract, or vagina. For one class of antibiotics, fluoroquinolones (such as Cipro, Floxin, and Levaquin), the FDA requires warnings of potentially permanent nerve damage, tendinitis, and tendon rupture. When antibiotics destroy harmful bacteria, they also kill off beneficial bugs in the digestive tract, leading to diarrhea and other adverse effects. Probiotic supplements can help, according to a review of 82 human trials covering a total of 11,811 people, published in the Journal of the American Medical Association. Probiotics also enhance immune function to fight infections naturally.
Natural Alternatives In addition to probiotics, many natural remedies help improve the immune system’s ability to ward off bacterial and 12
viral infections and may also directly kill bugs without damaging beneficial bacteria or causing adverse effects. They include vitamin C, Aged Garlic Extract, turmeric, olive leaf complex, oregano oil, echinacea, and goldenseal, as well as topical tea tree oil for skin infections. Here are some versatile remedies to keep on hand: Andrographis: Can be taken alone or in combination with other herbs for infections, including colds, flu, and sore throat. A study of 223 adults, published in Phytomedicine, found that andrographis was more than twice as effective as a placebo in reducing the duration of cold and flu symptoms, including cough, runny nose, headache, fever, sore throat, earache, fatigue, and sleep disturbance. It also effectively treats ulcerative colitis. Elderberry: Blocks bacteria and viruses from invading. An Israeli study, published in the Journal of Alternative and Complementary Medicine, found that 90 percent of people who took Sambucol elderberry extract recovered from the flu in 2–3 days, compared to 6 or more days for those who took a placebo. Cranberry: In many cases, urinary tract infections can be prevented with 500 mg daily of Cran-Max, a cranberry extract, or 1,000 mg daily when symptoms first appear, according to research involving more than 600 women. Studies were published in The Gynaecologist’s and Obstetrician’s Journal and other journals.
promote growth and prevent sickness in cramped and unsanitary quarters. Don’t take antibiotics for viral infections. Antibiotics don’t kill viruses. According to the FDA, antibiotics are often needlessly prescribed for viral infections, including colds, flu, bronchitis, chest colds in otherwise healthy people, and sore throats (antibiotics are indicated for strep throat, which is bacterial, but causes only 10 percent of sore throats). Use natural remedies. There is no evidence of bugs becoming resistant to herbs or vitamins that help to prevent and treat infections. Work with your doctor. Before asking for antibiotics to treat an infection, find out if it’s bacterial or viral. When you truly need antibiotics, ask for a targeted rather than broad-spectrum drug, and take it as directed.
LifeSeasons Immuni-T activates all phases of healthy immune response with olive leaf , andrographis, humic acid, echinacea, and goldenseal. nseal.
Paragon Plus All-Well Kids KidMune is an effective immune formula with echinacea, elderberry, and vitamin C, dosed specifically for children.
Protect Yourself against Superbugs Here are some simple ways to reduce unnecessary exposure to antibiotics: Eat wild and organic. Wild fish and animals raised according to organic standards are not given antibiotics. But farmed fish and conventionally raised animals are often fed antibiotics to
Wakunaga Kyolic Immune Formula 103 has an impressive blend of immune boosters: Aged Garlic Extract, olive leaf extract, oregano extract, mushrooms, vitamin C—and more.
July 2015
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expert’s corner
saturated fat: we’ve got it all wrong For years, we’ve been told that saturated fat clogs our arteries and ruins our health. But the scientific evidence tells an entirely different story
Q:
Should I avoid saturated fat for a healthier heart? — Carol M., Pacifica, Calif.
A:
Everyone knows that saturated fat raises cholesterol and leads to heart disease, right? Not so fast. The great writer H. L. Mencken once said, “For every complex question, there is a simple answer. And it is always wrong.” If you ask your average doctor why you should avoid saturated fat, he or she will probably tell you this: “Saturated fat raises cholesterol and causes heart disease.” In fact, saturated fat has become so demonized that it’s next to impossible to find it mentioned in a newspaper or magazine article without being accompanied by the description “artery-clogging.” But what most people—including, sadly, your average doctor—don’t know is that studies have never convincingly demonstrated the relationship between saturated fat in the diet and heart disease. Never. In fact, several research review papers found quite the opposite. One of the reviews, published in the American Journal of Clinical Nutrition , compared the advice we get regarding saturated fat from leading health organizations to what the science actually says. The authors found that despite the admonitions to avoid saturated fat due to its connection to heart disease, the science shows nothing of the sort. Their conclusion: “Results and conclusions about saturated fat intake in relationship to cardiovascular disease, from leading advisory committees, do not reflect the available scientific evidence.” Another article, published in the Journal of Nutrition , went even further: “There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of (coronary heart disease) or CVD
[cardiovascular disease].” If that weren’t enough, a systematic review of the evidence supporting a causal link between diet and coronary heart disease published in the August 2013 issue of the Archives of Internal Medicine found that there was “no evidence” to support the need for overall reduction of saturated fats, with the authors raising concerns about making recommendations without the benefit of randomized control trials. There was also concern that limiting dietary fat results in increased consumption of carbohydrates. That’s especially worrisome, since, unlike saturated fats, high glycemic foods—along with trans fats—actually are associated with an increased risk of heart disease. In other words, despite its demonization by health authorities and despite the massive efforts by Big Food to sell you junky, sugar-filled “no fat” products, no evidence exists to support a direct relationship between saturated fat and heart disease. None.
Studies Vindicate Saturated Fat A Harvard study in the American Journal of Clinical Nutrition concludes that “greater saturated fat intake is associated with less progression of coronary atherosclerosis, whereas carbohydrate intake is associated with a greater progression.” In other words, to prevent atherosclerosis, skip the bread and other high-carb foods, not the healthy saturated fats from whole foods such as coconut, palm oil, and grass-fed beef. In fact, in the famous Framingham, Mass., heart study, the more saturated fat 14
July 2015
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5/29/15 1:39 PM
By Jonny Bowden, PhD, CNS
one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol. Sound incredible? It’s right there in the data. Researchers found that “people who ate the most cholesterol, ate the most saturated fat, [and] ate the most calories weighed the least and were the most physically active.” But what about those studies that do connect saturated fat with heart disease? Closer examination reveals a somewhat different story. Most often, the studies that condemn saturated fat look at its effect on cholesterol. They do not look at its effect on heart disease. There’s a big difference. Saturated fat in the diet does sometimes makes total cholesterol go up. But let’s look at the bigger picture. First thing to know: the old division of cholesterol into two categories—“good” (HDL) and “bad” (LDL)—is way past its expiration date. We now know that there are several different sub-types of both HDL and LDL, and the effect of saturated fat on these different sub-types is also very different. Let me explain. LDL-A is a large, fluff y molecule that is essentially neutral. It’s like a cotton ball. LDL-B, on the other hand, is a whole different story. It’s a small, hard, dense oxidized molecule that’s highly inflammatory and very damaging. You want your LDL-A numbers to be higher and your LDL-B numbers to be as low as possible. This desirable state of affairs is known as Pattern A, while its opposite—a much more atherogenic and potentially troublesome situation—is Pattern B, when the angry little inflammatory molecules predominate. Saturated fat lowers LDL-B and raises LDL-A. It actually moves you toward Pattern A, literally changing the composition of your LDL population. And as a bonus, it raises HDL, the so-called “good” cholesterol. So while saturated fat might raise your total
The old division of cholesterol into “good” and “bad” is past its expiration date. cholesterol, your blood lipid profile has actually improved, and your risk for heart disease has gone down! Ask your doctor for a particle test. The particle test not only tells you what type of LDL you have (the essentially harmless LDL-A or the very nasty LDL-B), but it also gives you an even more important metric—total particle number. This number is much more predictive of heart disease than LDL. The cholesterol particle test is available from a number of labs, and has been around at least a decade. And it will give you far more useful information than the old-fashioned standard cholesterol test.
Saturated Fat and Brain Health Besides having a surprisingly positive effect on your cholesterol, saturated fat is also critical for the brain. David Perlmutter, MD—an integrative neurologist who is also a fellow of the American College of Nutrition—points out that both cholesterol and saturated fat are vitally important for brain health. He’s right. A Mayo Clinic study, published in the New England Journal of Medicine, found that those individuals consuming the most saturated fat experienced a whopping 36 percent reduction in the risk for developing dementia. Low cholesterol is also associated in a number of studies with higher rates of depression—further evidence, thinks Perlmutter, of the importance of both cholesterol and saturated fat for brain health. “Saturated fat is a fundamental building block for brain cells,” says Perlmutter. “It’s certainly interesting to consider that one of the richest sources of saturated fat in nature is human breast milk.” This is precisely why I never tell anyone to eliminate saturated fat. Trans fat? Sure. Damaged, re-heated fats used for frying in restaurants? You bet. Processed vegetable oils? Absolutely. There’s definitely such a thing as “bad fat” (see above examples). But saturated fat doesn’t belong in that category. In the words of Michael Gurr, PhD, author of Lipid Biochemistry, “Whatever causes coronary heart disease, it is not primarily a high intake of saturated fatty acids.” The Healthy Edge
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Adrenal Health ONE OF THE MOST common denominators of health problems today is stress. Stress suppresses immunity, affects the digestive tract, affects the cardiovascular system, and leads to nerve and mood related disorders. When discussing stress, adrenal function must be considered. The adrenals are glands located above the kidneys that secrete a number of important hormones that help maintain balance in the many functions of the body. One of the key things adrenal hormones do is help our body handle stress. Unfortunately, ongoing stress, too many stimulants in the diet (such as caffeine), illness, and medications can cause the adrenals to get exhausted. This can lead to chronic fatigue, anxiety, and weakened immunity (feeling “rundown”). Fortunately, you can do something to fight adrenal fatigue. Reduce Stress. Seek ways to reduce stress in your life and slow the cascade of negative reactions in your body. Try deep breathing, yoga, walking, or jogging to help ease stress.
Stress B-Plex
Utilize Essential Nutrients. B vitamins are essential when the body is under stress. These nutrients are watersoluble and tend to be used up quickly when the body is under stress. Pantothenic acid in particular is critical to the manufacture of sex and stress related hormones produced in the adrenal glands. Add Adaptogens. Eleuthero, schizandra berry, and ashwagandha are popular adaptogens—substances that help your body adapt to stress. They have an interesting property of being able to help balance the body. For instance, if you were tired, an adaptogen may help you have more energy. But if you can’t relax, that same adaptogen can help you calm down. Ashwagandha is also known to be an adrenal tonic with powerful anti-stress benefits. Stress doesn’t have to run you down. To fight stress, nourish your body with healthy foods and nutrients that support adrenal function, exercise, get adequate rest, and be purposeful in taking time out for yourself.
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16
BY SALLY KARLOVITZ, CN
No caffeine or stimulants.*
Q&A Q:
What are the benefits of plant-based proteins?
Plant proteins are popular today for a variety of reasons, from environmental to nutritional. Protein, regardless of source, helps a person think and see, repairs muscle and bone tissue, helps fight infection and heal wounds, and can be used by the body as a source of energy. In general, different plant proteins are combined to get all essential amino acids that make up complete protein. Common plant protein sources include brown rice, chia, hemp, mushrooms, and peas. Plant-based protein is more alkalizing than animal source protein, helping maintain a healthy pH in the body. Plant proteins tend to be easy for the body to digest and utilize. And many plant proteins are free of gluten, dairy, and soy, making them excellent choices for those with food allergies or intolerances (be sure to read product labels).
A:
Vegan 4-Phyto Protein Organic rice, hemp, chia, & mushroom blend protein. With enzymes & probiotics. Soy, gluten, & dairy free.
July 2015
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Glowing Summer Skin
BY MARY ANN O’DELL, MS, RD
IT’S SUMMER, and it’s time to get outside! Camping, swimming, gardening, whatever it is, most of us will spend more time outside during the summer months. With more sun exposure comes concern about sunburn and skin cancer. While small amounts of sun, up to 20 minutes per day unprotected, can be beneficial for the body’s vitamin D production, spending too much time in the sun can lead to skin damage. Here are some tips to keep your skin protected and glowing all summer long.
NOURISH & PROTECT FROM THE INSIDE From the inside, be sure to nourish and hydrate the skin. Eat plenty of antioxidant-rich foods such as fruits, goji berries, vegetables, and unrefined whole grains. Include good fats such as those found in nuts, avocado, flax, chia, cold-water fish, and olive oil. These healthy fats supply essential fatty acids that support moisture balance in the skin. Be sure to drink lots of pure water. A hydrated body helps nourish skin cells and allows water-soluble vitamins to work better. And consider astaxanthin. This carotenoid may help reduce damage caused by UV radiation from the sun, acting almost like an internal sunscreen. It also helps fight the inflammation that comes with sunburn.
Omega Xtra-Plex Provides a balanced blend of essential fatty acids.* Combines borage, fish, & flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.*
NOURISH & PROTECT ON THE OUTSIDE On the outside, be sure to protect your skin with a natural sunscreen or sunblock if you plan on being outdoors for more than 20 minutes. Look for a broad-spectrum formula that protects against both UVA and UVB rays. And seek out mineral based sunscreens that contain zinc oxide, as well other nourishing and protecting ingredients, such as hyaluronic acid, vitamin E, and aloe vera. After sun exposure, apply a lotion or moisturizer that contains antioxidants, which act to moisturize and protect the skin. If you do get a sunburn, aloe vera gel applied topically can help because of its cooling, soothing, and healing properties.
Astaxanthin Pure 4 mg
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Supports eye health.*
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Supplies 4 mg natural astaxanthin from algae.
Great for sensitive skin. Vegan.
The Healthy Edge
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r e m m su
Recipe Guide
Cool, swimsuitfriendly summer treats infused with supplements By Lisa Turner
H
ERE YOU ARE, RIGHT IN THE MIDDLE OF SWIMSUIT SEASON. Now's not the
time to pig out, chow down, or waste calories. You need nutrient-packed meals and snacks to keep your belly at, your skin glowing, and your body vibrant and full of energy, all summer long. How to do it? Start by swapping ingredients that promote belly fat and sap energy with leaner options. That means banishing reďŹ ned carbs and sugar, and amping up your intake of fresh fruits, green vegetables, lean protein, nuts and seeds, and healthy oils. Then boost meals and snacks with superfood additions: add nutritional yeast instead of saturated fats to popcorn; blend green foods powders into dairy-free ice cream; and sneak fruit concentrates into salad dressings and smoothies. Stay energized and swimsuit slim all season long with these easy-to-make, refreshing summer treats.
Makes 4 pops The addition of chia seeds (which have a neutral taste) give these refreshing pops a mega dose of omega-3 fats, fiber, and antioxidants. 1 Tbs. Barlean's Organic Chia Seeds 1 grapefruit, juiced 2 lemons or limes, juiced 1 cup cool water 1-inch piece fresh ginger root, peeled dash cayenne, optional stevia for sweetening, optional
PHOTOS THIS STORY: PORNCHAI MITTONGTARE
1. citrus julius pops
1. Add all ingredients to a blender and liquefy on high. Blend until smooth. Pour into molds and freeze. PER SERVING: 37 cal, 1g pro, 7g carb (1g sugar), 1g total fat, 0g sat fat, 0mg chol, 1g fiber, 1mg sod
Recipe excerpted from Chia: The Complete Guide to the Ultimate Superfood by Wayne Coates, PhD INFUSED WITH
chia seeds 18
July 2015
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2. mango madness smoothie
Serves 1 Mango combined with protein-packed whey powder and yogurt make this tangy tropical delight a no-brainer breakfast or snack. 1 scoop Designer Whey French Vanilla ½ cup cold water ½ cup low-fat plain yogurt 1 cup frozen mango chunks Stevia to taste 1. Combine ingredients in blender. Blend on high for one minute. PER SERVING: 298 cal, 26g pro, 46g carb (38g sugar), 4g fat, 2g sat fat, 68mg chol, 4g fiber, 166mg sod Recipe by Designer Whey Protein
INFUSED WITH
whey powder
The Healthy Edge
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summer Recipe Guide,
cont.
3. lemon-rosemary parmesan shake
Makes about 1½ cups Perfect on popcorn or pasta, this savory shake blends tangy lemon and fragrant rosemary for added flavor. Vary the herbs to create different flavors; swap truffle salt for the lemon and rosemary; or try black pepper and crushed red pepper flakes, curry powder, or cumin and oregano. 1 cup slivered almonds 1 cup nutritional yeast 1 large lemon, zested 2–3 tsp. dried rosemary 1 tsp. salt 1. Combine almonds and nutritional yeast in food processor, and process on high until very finely ground. Add lemon zest, rosemary, and salt, and pulse until rosemary is finely ground. Store in a tightly sealed glass jar in refrigerator for up to 4 weeks. PER 1-TBS. SERVING: 43 cal; 4g pro; 2.5g total fat (<1g sat fat); 3g carb; 0mg chol; 99mg sod; 2g fiber; <1g sugars
4. green decadence frozen dessert
5. summer salad dressings Cherry-Chipotle Vinaigrette
Cherry-Tarragon Vinaigrette
Makes 6 servings Bursting with antioxidants, this savory salad dressing pairs especially well with grilled fish or Tex-Mex dishes.
Makes 8 servings Cherry concentrate, a natural antiinflammatory, adds a sweet-sour bite to this salad dressing. Try serving alongside chicken dishes.
¼ cup fresh lime juice ¼ cup Black Cherry Concentrate (unsweetened) 1 Tbs. minced shallot ¼ tsp. ground cumin seed ¼ tsp. ground coriander seed 2 Tbs. minced fresh cilantro 1–3 Tbs. minced, canned chipotle in adobo; more or less depending on your preference for heat ¼ cup canola oil salt to taste
¼ cup champagne vinegar ¼ cup Black Cherry Concentrate (unsweetened) 2 tsp. minced tarragon 2 cloves garlic, minced 1 Tbs. minced shallots 1 Tbs. Dijon mustard ¾ cup almond oil salt to taste 1. In a small bowl whisk the first six ingre-
1. In a small bowl whisk the first seven
dients. Vigorously whisk the while adding the almond oil in a thin stream. Season with salt to taste.
ingredients. Vigorously whisk the while adding the oil in a thin stream. Season with salt to taste.
PER SERVING (2 TBS.): 207 cal, 0g pro, 7g carb; (5g sugar), 20g total fat, 2g sat fat, 0mg chol, 0g fiber, 45mg sod
PER SERVING (2 TBS.): 118 cal, 0g pro, 9g carb (7g sugar), 9g total fat, 0g sat fat, 0mg chol, 0g fiber, 40mg sod
Recipes by Andi Phillips
Makes 16 servings
This cool concoction might make your dinner salad green with envy. 1 ¼ ½ ¾ ¼ 1 1 2
pound (about 4 large) very ripe, peeled bananas cup packed fresh mint leaves cup greenfoods powder cup honey tsp. salt cup fresh lime juice (13.5 ounce) can coconut milk (not lite) tsp. vanilla extract
1. Combine the first five ingredients in the work-bowl of a food processor. Process until completely smooth. Transfer banana mixture to a medium mixing bowl. Whisk in lime juice, coconut milk, and vanilla extract. Transfer mixture to a large casserole dish and freeze overnight before serving. PER SERVING (½ CUP): 144 cal, 2g pro, 23g carb (16g sugar), 6g total fat, 4.5g sat fat, 0mg chol, 2g fiber, 51mg sod
INFUSED WITH
black cherry concentrate 20
July 2015
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Is surgery always necessary? Maybe not, says Eric Berg, DC, who shares his natural plan for gallbladder health here ❱ BY VERA TWEED
HEALING FOODS & REMEDIES A
ccording to the National Institutes of Health, as many as 20 million Americans have gallstones—even if they don’t know it. In fact, many people never experience symptoms or discomfort from gallstones, which can be as small as a grain of sand or as big as a golf ball. Sometimes, however, gallstones can trigger severe pain and other symptoms, and gallbladder removal is the treatment of choice in conventional medicine. There’s no question that this surgery is necessary in many cases. When a patient’s gallbladder is infected or severely inflamed, removal is a matter of life and death. But in other cases, gallbladder surgery may not solve the problem—and may even be a mistake.
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Studies show that gallstone symptoms, which can include abdominal pain, nausea, indigestion, bloating, and gas, don’t always disappear after surgery, although pain usually decreases significantly. One study, published in The British Journal of Surgery, found that 34 percent of patients still had some abdominal pain one year after their gallbladders were removed. And in other research from the British National Health Service, scientists found that some people without gallbladders still experienced diarrhea and bloating after eating fatty foods.
How Your Gallbladder Works Medically considered non-essential, the gallbladder is a holding tank for bile, a fluid made by the liver to break down fats in your digestive system. When you eat fat, the gallbladder contracts and releases bile through ducts that lead to the small intestine. There, bile breaks down fat so that you can absorb nutrients, such as the fat-soluble vitamins A, D, E, and K. If the gallbladder is missing, the liver continues to make bile; but without that reservoir, it may not be able to keep up
For gallbladder health, Berg suggests eating as much as 7 cups of vegetables daily—half greens and half brightly colored.
with demand and fat digestion may become impaired. With or without a gallbladder, symptoms of low bile include: Cravings for fried or fatty foods Not feeling satisfied after eating Craving sugar after a meal Itchy skin and eyes Dry eyes Hives Sneezing Bloating Indigestion Burping Belching Headaches, especially pain in the right temple or on the right side of the head Pain or tension in the right fingers, hand, neck, or shoulder, or below the ribs on the right side.
What Causes Gallstones? “Gallstones really develop from a deficiency of bile,” says Alexandria, Va.–based Eric Berg, DC (drberg.com), author of The 7 Principles of Fat Burning. In addition to breaking down fat, bile also breaks down cholesterol and other substances that can accumulate into stones. Most often, says Berg, a bile deficiency is caused by the following: Stress: It raises levels of the hormone cortisol, which can deplete bile, says Berg. This is why abdominal bloating is typically worse late in the day and usually subsides overnight, while we sleep, he says. Switching to a vegan diet: Saturated fat, not plentiful in a vegan diet, is one of the key triggers of bile production. In cultures
VEG OUT Greens improve the liver’s ability to make bile by enhancing detoxification. They also help make bile thinner, which allows it to flow more easily and also lowers the risk of gallstones. Veggies that are particularly good at enhancing bile production include radishes, beets, beet tops, kale, broccoli, cabbage, and Brussels sprouts.
The Healthy Edge
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Gallstones,
cont.
that have been predominantly vegan for many generations, however, the body has adapted, says Berg. High estrogen levels: According to Berg, birth control pills, hormone replacement therapy, pregnancy, or high intake of unfermented soy foods can cause estrogen to rise, which contributes to bile deficiency.
KALE SHAKE
Serves 1
Berg recommends drinking this shake every day as an easy way to help maintain adequate levels of bile (with or without a gallbladder). Blending the kale helps break down nutrients, making them easier to absorb. And berries enhance flavor as well as provide more nutrients and fiber.
Low stomach acid: Because stomach acid activates bile production, low levels (due to taking antacids, for example) inhibit it. Processed foods: Preservatives and other toxic food additives, combined with a lack of fresh vegetables, burden the liver and impair its ability to produce bile, says Berg.
1 dense handful kale leaves
1 handful frozen berries
1 cup water
If You Have Gallstones … Berg’s clinical experience with thousands of patients shows that these steps help enhance bile production, relieve gallstone symptoms, and may also help to gradually dissolve gallstones, especially small ones.
Blend ingredients 1–3 minutes, or longer, to make smooth shake. (Blending time depends upon blender’s power.)
6
Before or at the start of every meal, take a supplement of bile salts, which are made from purified ox bile. If you’re vegetarian or vegan, there are no plant sources of bile salts, but taking concentrated beet powder can enhance your internal bile production.
If bile salts don’t resolve your symptoms, you’re most likely deficient in stomach acid, says Berg, who explains that stomach acid tells the liver to produce bile—with or without a gallbladder. Restore stomach acid by taking betaine hydrochloride (abbreviated betaine HCI or HCL), available in enzyme formulas.
2
If Your Gallbladder Has Been Removed …
1
Take supplements of stone root, an herb that helps to dissolve stones and is available in pills, tinctures, and tea form.
3
Eat some saturated fat, because it signals the liver to produce bile. Eggs, grass-fed meat, fatty fish, and coconut oil are good sources.
4 5
Eat seven cups of vegetables daily— half greens and half brightly colored.
A Common Myth
Avoid the following foods because they are thought to aggravate gallbladder conditions: Nuts, nut butters, and peanuts Large, heavy, fatty meals Calcium carbonate, because it reduces stomach acid 24
Follow the same steps above for those with gallbladders, but omit stone root and instead take a bile salt supplement before breakfast and then again before lunch and dinner if you have bloating or other symptoms. Once symptoms resolve, you can cut back by taking bile salt only before breakfast.
“If you’re overweight and have gallstones, your doctor will typically tell you to lose weight,” says Berg, but this is faulty reasoning. Studies show that overweight people are more likely to have gallstones, but that doesn’t mean the excess weight causes the stones. More likely, says Berg, a lack of bile
production contributes to weight gain, because it interferes with healthy digestion and nutrient absorption, and makes you crave fried or sugary foods. If you already have gallstones, weight loss can aggravate the condition, because excess fat comes out through the liver and bile ducts. Therefore, taking bile salts is especially important during weight loss and can help prevent gallstone problems.
Best Veggie Choices Whether you have a gallbladder or not, says Berg, greens improve the liver’s ability to make bile by enhancing detoxification—and a liver that is less burdened with toxins works more efficiently. Greens also help to make bile thinner, which allows bile to flow more easily and also lowers the risk of gallstones. (Although rare, stones can still form in the liver and lodge in ducts even when the gallbladder has been removed.) Veggies that are particularly good at enhancing bile production include radishes, beets, beet tops, kale (see Kale Shake recipe, above), broccoli, cabbage, and Brussels sprouts.
July 2015
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3 Steps to Sleep Better Tonight HAVING TROUBLE getting a good night’s sleep? You’re not alone. Getting a good night’s sleep is a problem for millions of Americans. Anyone at any age can experience sleeplessness due to stress and anxiety, pain, heat exhaustion, and life changes. Adequate sleep allows your body to recuperate and recharge. Lack of sufficient sleep can result in fatigue, mood swings, stress, and a higher probability of getting sick. Here are three steps to help you sleep better.
BY MARY ANN O’DELL, MS, RD
GET COMFORTABLE Soak in a nice, warm bath to relax your body and soothe any aches and pains. Utilize natural and herbal remedies and aromatherapy to soothe any muscle pains prior to sleep. Limit computer screen time before bed and make sure your bed and bedroom are comfortable—a cool, dark room helps support sleep.
TRY MELATONIN Melatonin is a hormone naturally produced in the body that regulates the body’s circadian rhythm, its sleep and wake cycles. Melatonin levels decline significantly after the age of 40, which scientists believe may be responsible for sleep problems that increase with age.
UTILIZE HERBS Valerian has been shown in studies to help improve the quality of sleep, reduce the length of time it takes to fall asleep, and reduce the number of awakenings throughout the night. Valerian can be used by itself or in conjunction with herbal nervines that nourish and calm the nerves such as passion flower, hops, and chamomile. These act on the body naturally, without the unwanted side effects common to prescription and over-the-counter sleep medicines.
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July 2015
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, Y es we did it!
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how “ya” like me now? 4-in-1 HEALTHY COFFEE & COCOA MAXIMUM SLIM is developed from a special blend of natural herbal extracts. This powerful formula, which is available in coffee or cocoa, preserves the essential health benefits of the unroasted green coffee beans and cocoa flavonoids. More importantly, MAXIMUM SLIM provides the balance of rich flavor and the convenience of an instant hot drink.
MAXIMUM SLIM is a pure, natural, healthy, and safe drink that may
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Ingredients: Chromium, Green Tea Extract, Green Coffee Bean Extract, Ginseng, Banaba Leaf Extract, Hoodia Gordonii, Vanilla Powder
5/28/15 11:18 AM
pure beauty
By Sherrie Strausfogel
all buttered up Shea butter boasts exceptional hydrating properties that nourish and heal skin and hair
“S
hea butter is the skin’s best friend,” according to the American Shea Butter Institute (ASBI). Pure, unrefined shea butter is an all-natural cream that heals as it moisturizes, improving blemishes, wrinkles, eczema, and dermatitis. It also helps treat skin allergies, insect bites, sunburn, frostbite, and dry, brittle hair. Shea’s healing properties come from vitamins A and E, fatty acids, antioxidants, and phytonutrients. According to the ASBI, unrefined shea butter also contains cinnamic acid, an ingredient that acts as a natural sunscreen. Closely related to cinnamon, cinnamic acid loses its natural sunscreen properties if sits on the shelf too long or is mixed with other additives. Avoid pure white shea butter—this is a sign that the product has been highly refined and stripped of nutrients. The color should be buttery to reflect shea’s natural vitamin A content.
OUT OF AFRICA Shea butter comes from the seed of the shea tree, also known as the “karite tree,” which means “Tree of Life." The trees grow wild in the savannah regions of West and Central Africa. Shea butter is often referred to as “women’s gold” because so many young women are employed in its production. And a portion of the proceeds from sales of fair trade shea products support community empowerment projects in Africa. “The shea tree and the African people have coexisted for thousands and thousands of years, depending on each other,” says Alaffia founder and ethnobotanist Rose Hyde. “The tree survives as the dominant species in the savannah ecosystem because of its value to the people. And because the traditional techniques of harvesting shea by women remain true to the culture, there is a sense of pride that also elevates the women’s place in the community.”
Booda Butter is a handmade, 100 percent pure unscented daily moisturizer with shea butter. It has a multitude of uses for skin, hair, face, lips, nails, and more. This nourishing blend is gluten free.
28
Nubian Heritage Indian Hemp & Haitian Vetiver Lotion has an exotic earthy scent, and a moisturerich formula that’s soothing and healing with hemp oil, neem oil, and shea butter.
A Alaffia Tangerine or P Peppermint Authentic A African Black Soap is an eeffective natural multip purpose cleanser for all skin aand hair types. Naturally rrich in purifying, detoxifying ccharcoal ash, it is perfect for ssensitive, irritated, or problem sskin and scalp. Handcrafted with fair trade shea butter. w
July 2015
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not tonight, I’m too tired. When “I’m too tired” is more than just an excuse. We’ve all faked a headache or used the excuse “I’m too tired” but the truth is many of us really are too tired…too tired for a little romance, too tired for exercise, and too tired to concentrate. Life is busy and trying to juggle family and work can leave you feeling exhausted and run-down…especially if you are iron deficient. Never mind the fact that those dark circles under your eyes and pale skin can leave you feeling unattractive. When going to bed early is your idea of a “good time”, it’s time for a change. Floradix is an easily absorbed, plant-based, nonconstipating, liquid iron supplement with no artificial additives or preservatives and has been helping women reclaim their energy for over 60 years.* So redefine your definition of a “good time” with Floradix and rekindle the romance. VEGETARIAN + NON-GMO + ADDITIVE- & PRESERVATIVE-FREE 888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THIS STATEMENTS HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
Receive a $4 coupon toward your next purchase of Floradix! Visit: www.florahealth.com/tootired or scan this code!
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clean eating
the farmers’ market crawl How to find the best of summer’s bounty of fresh, healthy produce
T
hankfully, it’s that time of year when your local farmers’ market is beginning to be filled to bursting with the most glorious produce imaginable, with baskets and bins and bowls offering a dizzying display of seasonal delights. But all that abundance can be overwhelming, especially when encountered without a suitable strategy. So herewith a few timely tips from my many years of regularly trolling the Hollywood Farmers’ Market:
Start with a list. Jot down a few things that you know you will need this week; this might even be a recurring weekly list. Strawberries for breakfast, always; baby greens, Persian cucumbers, and cherry tomatoes for salads, check; carrots and celery for snacks, every time. And then there are categories—dinner vegetables; fresh, ripe fruits; root vegetables—where you’ll want to play it by ear, looking for the freshest and brightest to enhance your culinary efforts. Once over, then buy. There’s nothing worse than buying the first peaches you see, which look perfectly fine, and then 10 stalls down discovering the most sublime, fragrant peaches ever grown. If you’re like me, you’ll end up with way more peaches than you need, because you simply had to buy those later discoveries. Avoid the frustration and the expense with this simple rule: browse the entire market first for a quick overview, see what’s available and awesome today, then start your buying. Arrive hungry. I know, I know, you’re never supposed to shop when you’re hungry, but this is different. Sampling is vital, particularly when it comes to fruit. Those mountain-grown Pink Lady apples may look gnarly and spotted, but one chunk and they’re revealed to be crisp, sweet-tart, and deliciously juicy; those rosy-blushed nectarines may look as perfect as an Impressionist painting, but a slice slipped between the lips exposes them as mealy, dry frauds. The eyes may deceive, but the taste buds never lie. Seek inspiration. Get outside your comfort zone, and surprise yourself and your family. Keep an eye out for the unusual, the rare, the singular crop that is available only for two weeks out of every year and never at your local supermarket. Baskets of mulberries, those delicate and sweet fingers of juicy goodness, beg to be incorporated into a port sauce for a rack of lamb. Lobster mushrooms, thick and meaty and orange, make a brilliant vegetarian substitute for meat when sliced and grilled. Plump and achingly sweet Medjool dates filled with orange-scented cream cheese and walnuts make a perfectly light ending to a summer repast. Explore! The farmer is your friend. I have found this to be the single most important guide—get to know your participating farmers. Chat with them about their favorite crops, grill them about their husbandry tactics, lavish praise upon them for the fruits of their labors. You’ll often be talking with their hired workers as well, most of whom will appreciate your interest and your loyalty. Over time, you’ll learn who has the most reliable radishes, the plumpest plums, the crispest sweetest corn. And don’t forget that many 30
Don’t forget the non-produce offerings that many farmers’ markets provide these days: fresh local fish, breads & pastries, freshly-laid eggs, pastured chicken, and grassfed beef & bison. All these and more support your local purveyors and contribute to a robust local economy.
July 2015
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5/28/15 11:55 AM
By Neil Zevnik
farmers practice organic methods, even if they can’t afford the time and money to obtain certification. The only way to find out is to ask. Oh, and one more thing: It may seem like a no-brainer, but always put potatoes, beets, and corn in the bottom of your bag, with the softer lettuces and stone fruits and such on top, and delicate berries in their own separate sack. I’ve learned that lesson the hard way too many times!
Peach & Pine Nut Parfait
serves 4
This Mediterranean-inspired treat is sublimely satisfying yet light as air. 2 1 1 ½ 1¼ 2 2 ¼ 3
cups peeled & pitted peaches, coarsely chopped Tbs. lemon juice Tbs. raw turbinado sugar tsp. Chinese five spice cups skim milk ricotta Tbs. 2% organic milk Tbs. local honey (something robust!) tsp. vanilla extract Tbs. toasted pine nuts, divided
PHOTO: PORNCHAI MITTONGTARE
1. Toss peaches with lemon, sugar, and five spice. 2. In a medium bowl, combine ricotta, milk, honey, and vanilla. Whisk briskly until smooth and creamy. Fold in 2 Tbs. pine nuts. 3. Dividing among four narrow parfait glasses: Start with peaches, then a layer of ricotta, then peaches and ricotta again. Sprinkle remaining pine nuts on top, and chill until ready to serve. PER SERVING: 230 cal; 11g pro; 11g total fat (4g sat fat); 24g carb; 25mg chol; 100mg sod; 1g fiber; 18g sugars
Grilled White Corn, Avocado, & Cherry Tomato Lettuce Cups serves 4 Dressing: 3 Tbs. fresh lemon juice (preferably Meyer lemon) 1 tsp. microplaned lemon zest ½ Tbs. Dijon mustard 2 Tbs. robust extra virgin olive oil 1 tsp. walnut oil Salad: 4 ears white corn, shucked & rinsed 1 Tbs. olive oil 1 large avocado 1 basket heirloom cherry tomatoes Handful of chopped cilantro leaves to taste 1 small head bibb or Boston lettuce, separated & rinsed 1. To Make Dressing: In small jar, combine lemon juice, zest, and mustard, and shake thoroughly. Add olive and walnut oils, and shake until well blended. 2. To Make Salad: Drizzle corn with olive oil and grill over medium heat eight minutes, turning twice. Let it cool, then cut off kernels. 3. Peel avocado and remove pit. Cut avocado into one-inch pieces. Cut cherry tomatoes into halves. In a large bowl combine corn, avocado, cherry tomatoes, and cilantro; drizzle with ¼ cup dressing. Add salt and pepper to taste, and toss very gently. 4. Place two lettuce leaves on each of four plates and drizzle with remaining dressing. Distribute corn mix among the leaves in small mounds, and serve. PER SERVING: 280 cal; 5g pro; 20g total fat (3g sat fat); 26g carb; 0mg chol; 65mg sod; 7g fiber; 5g sugars
The Healthy Edge
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5/28/15 11:55 AM
natural gourmet
By Melissa Diane Smith
light & quick fish entrées Easy to digest, gluten-free, and easy to make, fish is a great answer to “What’s for dinner?”
Sautéed Sole Almondine. Season two 5-oz. Dover or petrale sole fillets with salt and pepper, and sprinkle with 2 tsp. lemon juice. In a large skillet over medium heat, heat 2 Tbs. organic butter and sauté the fillets a few minutes on each side until the fish is lightly browned. Remove fi sh from the skillet, and place in a warmed serving dish. In the skillet, add 1 Tbs. of butter and heat until melted, then stir in 3 Tbs. sliced almonds and 1 Tbs. of lemon juice. When the almonds start to take on color, pour the butter sauce over the fi sh, and serve.
fillets on the greased rack of a broiling pan. In a small saucepan, heat a few Tbs. of organic butter, a few minced garlic cloves, and about ¼ tsp. dried basil leaves until the butter is melted. Spoon
Mediterranean Tuna Salad
the melted butter mixture over each fillet, and broil for about 10 minutes, or until fi sh flakes easily with a fork. Season with salt and pepper, and sprinkle with minced parsley leaves and fresh lemon juice.
SERVES 1
Here’s an ultra-quick recipe for one person (or double the ingredients for two). If tuna and/or sun-dried tomatoes are refrigerated, let them sit on the counter for 10 minutes before making this recipe to allow the olive oil to liquefy again. 1
5-oz. can pole-and-troll-caught, olive-oilpacked albacore tuna 2 sun-dried tomatoes in olive oil, chopped 2 Tbs. chopped canned artichoke hearts 1½ Tbs. chopped fresh basil leaves Juice of ½ lemon (or more if desired) ¼ tsp. garlic powder or garlic granules ½ tsp. lemon zest Unrefined salt and black pepper, to taste 1 cup salad greens
1. Place tuna in bowl, and break into chunks. Add sun-dried tomatoes, artichoke hearts, basil, lemon juice, garlic powder, and lemon zest, and mix well. Season to taste with salt, pepper, and additional lemon juice, if desired. Arrange salad greens on plate, and top with tuna mixture. PER SERVING: 262 cal; 34g pro; 12g total fat (1g sat fat); 10g carb; 41mg chol; 918mg sod; 4g fiber; 1g sugars
PHOTOS: PORNCHAI MITTONGTARE
D
uring the hottest days of summer, people want food that’s light, easy to digest, and quick to make. Fish is an absolutely great solution, yet many people are apprehensive about making it because they’ve never been taught how and don’t realize how simple and tasty it can be. If you have a bit of fi sh phobia, dive in and try a few of these simple, delicious, foolproof ideas.
Baked Mahi-Mahi with Fresh Fruit Salsa. Preheat the oven to 400°F. Coat two mahi-mahi fillets and the bottom of a baking dish with olive oil, and sprinkle fish with ground coriander. Cover the dish and bake fi sh 20–25 minutes until done. While the fi sh is cooking, mix together 1 cup of finely chopped mango, a few Tbs. each of fresh cilantro, red bell pepper, and green onions, a squirt of lime or lemon juice, and 1 tsp. of diced jalapeño if desired. When the fi sh is done, serve and top with the salsa. You can vary the recipe by substituting a variety of other fruit, such as pineapple or peach, in place of the mango. Broiled Lemon-Garlic Halibut. Look for fresh wild Alaskan halibut during its peak season in the summer. For a quick entrée for two, place two 6-oz. halibut 32
July 2015
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5/28/15 11:56 AM
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5/29/15 1:50 PM