AKiN'S Healthy Edge July 2016

$3 free

July 2016

21-DAY BEAUTY

CHALLENGE a step-by-step guide TO GETTING GORGEOUS

TRY IT! Wild Mushroom & Asparagus Frittata P. 29

BRAIN FOOD Our favorite memoryboosting herbs

AMPK

The amazing weight-loss breakthrough HE_July16_Akins-Cover_JS.indd 1

plus!

MEAT-FREE BBQ Cookout classics get a vegan makeover 5/27/16 1:03 PM

Poof

Salcura

Antiac Wash & Spray Keep your skin clear without harsh chemicals with Salcura’s Antiac formulas. Antiac Face Wash is desgined for daily cleansing, leaving skin looking calm, balanced and clear. It relies on natural ingredients like aloe vera, zinc and sea buckthorn to keep skin clear and balanced. Antiac Acne Clearing Spray is an effective and practical solution for acne, pimples, black heads and white heads. The non-greasy formula absorbs quickly and contains no harsh or harmful ingredients.

Sibu

Sea Berry Therapy Beautify, illuminate and rescue your problematic skin with Sea Berry Therapy.

For the face, Hydrating Facial Serum is a light, non-oily serum infused with vitamins, hyaluronic acid and sea buckthorn berry to deeply hydrate the face and neck to eliminate the tight, dry feeling caused by dehydration. For the body, Moisturizing Body Cream is fastacting and hydrating with sea buckthorn berry, shea butter and aloe vera. Internally, Omega-7 Support provides essential fatty acids that go to work at the cellular level for deep health benefits.

Diapers & Baby Wipes Poof introduces the first fully biodegradable and compostable diaper and wipe that is truly eco-friendly.

The Green Loop diapers are made with sustainable materials and antibacterial features to help prevent diaper rash. They are super soft, silky and look amazing too with green loop design printed with soy-based inks. The soft Premium Flushable Wipes are chlorine free, fragrance free and dye free, and are made of plant-based materials.

Shoosha Truly Organic

Baby Care

Shoosha baby care is made with pure, gentle ingredients to pamper baby’s delicate skin.

Gentlest Baby Wash & Shampoo is a low lather formula with calendula, coconut and sunflower oil for extra hydration. Replenish Baby Lotion is the perfect blend of plant oils and extracts to hydrate, soothe, and protect baby’s delicate skin.

Made with organic and therapeutic oils, the Protective Diaper Butter helps protect and heal your baby’s delicate bottom from diaper rash and waste. Sensitive Skin Laundry Soap is gentle and effective, and safe for the whole family.

Nubian Heritage Dolphin Organics

Hypoallergenic Body Care for Babies Dolphin Organics introduces only and always natural formulas for babies.

Fragrance Free Baby Bubble Bath contains aloe, calendula and oat kernel to soothe and protect baby’s skin. Mild, vegetable-derived bubbling agents create masses of bubbles for your baby’s amusement. Hypoallergenic Baby Lotion is fragrance free and made with aloe and calendula to help protect and nurture baby’s skin.

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Soap Bars

Nubian introduces new herbal combinations to their soap bar line. Indian Hemp & Haitian Vetiver Soap includes purifying neem oil, moisturizing shea, plus finely crushed hemp seed and vetiver to gently polish and cleanse rough, dry, dull looking skin.

Honey & Black Seed Soap is perfect for oily and combination skin with moisturizing wild honey, nutrient-rich black seed and apricot oils to cleanse and exfoliate skin. Goat’s Milk & Chai Soap is a luxurious soap with skin-softening honey and moisturizing goat’s milk plus soothing rose extract.

5/27/16 12:53 PM

HU Mineral

Eco Tan

HU-Manna Mini Raw Liquid Get a natural immune boost + every mineral the body requires in this mini liquid shot. It’s made with completely non-separated/undiluted Humic/ Fulvic Acid Mineral that comes from a USA isolated fresh water source. HUManna Mini supports hydration, stamina, energy and focus.* It is vegan, gluten, soy, dairy, wheat and GMO free.

Schmidt’s

Natural Deodorant Change the way you think about deodorant with Schmidt’s effective deodorant formulas.

Each formula effectively neutralizes underarm odor and absorbs wetness. Fast-absorbing, non-greasy, non-sticky feel. Certified vegan and cruelty-free.

Available in cream or stick: Fragrance Free, Lavender +Sage or Bergamot + Lime.

Rootology

Breathe Free Rootology combines 13 concentrated traditional Chinese herbal extracts into one powerful formula that supports against sneezing, congestion, sinus pressure, runny nose, itchy watery eyes, and headache.

This unique blend provides support against chemicals, dander, dust, pollen, pollution and mold.* Non-drowsy formula.

Blue Nutra

Migraine & Headache Pack Blue Nutra introduces a combo pack of 4 essential oils that are effective for migraine and headache relief. The kit includes 1 bottle each of Righteous Rosemary, Peppy Peppermint, Clever Clove and Luscious Lavender. All essential oils are 100% pure and therapeutic grade.

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Natural Self Tanning Eco Tan uses only natural and organic ingredients to help you achieve a tan without the sun.

Prepare skin for the best tanning with the Extreme Exfoliant Glove, which also works for clogged pores and cellulite. Invisible Tan is an express selftanning cream best suited for medium to olive skin tones. Apply before bed and a rich honey tan develops overnight. Winter Skin is a gradual tanning moisturizer best suited for fair to medium skin tones. Used daily it builds to a beautiful honey skin tone.

My Konjac Sponge

Six Wave Body Konjac Sponges My Konjac Sponge introduces soft, gentle, natural sponges made exclusively with Konjac root fiber. The Six Wave PurBody Sponge is simply that – pure konjac fiber sponge with no fragrances or dyes. It’s perfect for all ages and all skin types.

Six Wave Bamboo Charcoal Konjac Sponge is ideal for detoxification and it helps clean & refine pores.

Six Wave Red Clay Konjac Sponge improves skin texture and is ideal for irritated skin conditions like eczema. It is also great for dry, sensitive and mature skin.

Radico

Colour Me Organic Hair Colour Introducing the 100% natural way to color your hair! Colour Me Organic contains no harmful synthetic chemicals. It protects and nourishes hair, and restores natural shine and luster. Colour Me Organic blends away grays for more natural coverage, and color lasts up to 30 days. Choose from an array of colors.

5/27/16 12:54 PM

July 2016

features 18 Healthy Vegan BBQ Love a good cookout, but don’t eat meat? Or maybe you’re just looking for healthier options this summer? Don’t sweat it. Here’s a selection of our favorite meat-free dishes—so good, you won’t believe they’re vegan!

22 21-Day Beauty Challenge Looking your best doesn’t have to mean overloading your body with the toxic chemical stew found in most conventional beauty products. Instead, nourish your hair, skin, and nails with our natural secrets for getting gorgeous.

departments NEWS FLASH

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SUPPLEMENT ADVISOR

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Gluten-Free Enzymes. If you have difficulty digesting gluten, these cutting-edge supplements may be just what the doctor ordered.

Natural ways to put the pep back in your step.

INFLAMMATION

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Fight the fires of inflammation with supportive foods and supplements.

4 STEPS TO BETTER SLEEP HERBAL ADVISOR

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Total Recall. Three top brain-supporting botanicals that can help boost your memory and stave off age-related mental decline.

HEALING EDGE

EXPERT’S CORNER

CLEAN EATING

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Composting: Back to Basics. How to cut down on your waste and give your garden a healthy boost.

PURE BEAUTY

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Fabulous Fruits. The surprising beauty benefits of fruit extracts.

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SOS for PMS. The best natural solutions for bloating, irritability, mood swings, and other uncomfortable symptoms of PMS.

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Safe, effective ways to get your zzzzzzzzzs.

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Activating AMPK. This little-known hormone may hold the key to healthy, sustained weight loss.

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5 STEPS TO MORE ENERGY

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

NATURAL GOURMET

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Dreamy Dessert. Cool off with our Spiced Blueberry Ice Dream.

July 2016

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5/26/16 3:44 PM

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For store locations, visit QuantumHealth.com © 2016 Quantum Health

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4/26/16 11:11 AM

editor’s letter Back to Basics If you’re like me, you love this time of year. The days are longer, the weather is nicer, and it’s time to get outside and enjoy it all.

One of my favorite summer activities is gardening, which isn’t always easy here in drought-ridden California. I’ve learned a lot over the past few years about conservation—now we keep buckets handy to catch all that water we used to waste waiting for the shower to get hot, and store it in a 50-gallon drum to use for watering plants. And I’ve resigned myself to letting my yard die and replacing that water-sucking grass with native plants that thrive during dry spells. Small steps, maybe, but every little bit counts.

Along those lines, my wife recently bought a small composting container to keep on our kitchen counter. It’s a convenient way to dispose of food scraps, but until I read “Composting: Back to Basics” (p. 28), I hadn’t really considered what I could really do with those scraps. Luckily, writer Neil Zevnik has the answer—make my own mulch.

His step-by-step guide to composting couldn’t be easier, and I know my plants will love that extra boost of nutrients during the sweltering summer months.

Even if you aren’t ready to get into composting, Chef Neil’s recipes for Raspberry Double-Ginger Fool and Wild Mushroom & Asparagus Frittata are definitely worth checking out.

They’re the perfect light fare for this time of year.

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

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Editorial Director Nicole Brechka Design Director Judith Nesnadny Executive Editor Jerry Shaver Senior Designer Maggie Samson Copy Editors Ann Nix, Elizabeth Fisher 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 Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz

THE HEALTHY EDGE. Vol. 6, No. 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 2016

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5/27/16 1:04 PM

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CARTILAGE • TENDONS • LIGAMENTS ©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo are registered trademarks of Bio Minerals NV. “On Your Game” and “Cartilage Fragmentation Inhibitor” are trademarks of Bio Minerals NV. † This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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4/26/16 11:12 AM

newsflash Omega-3s Vital for Mom and Baby Scientists at Tufts University and Harvard analyzed studies of more than 2,500 children and found that getting enough omega-3 fatty acids significantly improves development of the brain and motor skills in babies and children. They concluded that it’s important for pregnant women and young children to get enough of these nutrients, found in fish oil and vegetarian supplements made from algae. In addition to capsules, omega-3 supplements are available as liquid fish oil, smoothie-style products, and chewable gummies formulated for all ages.

COOL OFF WITH FROZEN AÇAI

80–90% In the Southern states, 80 percent of US households buy organic products, and nearly 90 percent do so in the West and New England, according to research released by the Organic Trade Association.

Best Organic Buys Despite their popularity, organic foods often cost more than their conventional cousins. Knowing which conventional foods are highest in pesticide residues— and thus the most important to buy organic—can save money while reducing toxins in your food.

That’s easier to do with the Dirty Dozen list maintained by the Environmental Working Group.

Compiled once a year, it’s based on USDA and FDA pesticide tests of more than 35,000 samples of 48 common vegetables and fruits. Here’s the latest list of the top 12 high-pesticide fruits and vegetables: Strawberries Apples Nectarines Peaches Celery Grapes

Cherries Spinach Tomatoes Sweet bell peppers Cherry tomatoes Cucumbers

Get the EWG’s “Shopper’s Guide to Pesticides in Produce” at ewg.org/foodnews.

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118 Million

That’s how many American adults have used herbal remedies in the past year—nearly 40 percent more than 5 years ago, according to the Natural Marketing Institute.

Açai, a purple superfruit from the Amazon, is too perishable to transport, but is available in the US in the form of frozen pulp—a perfect summer treat with bonus benefits. A study of 35 women, published in the journal Nutrition, found that 200 grams of açai pulp daily (1 or 2 servings, depending on the product) significantly increased their internal antioxidant production, which helps protect cells against damage from free radicals.

But the best part? Antioxidant-rich açai makes a delicious, healthy alternative to traditional warm-weather treats. Try blending a packet of frozen açai with a little coconut water or juice to create a soft, ice-cream-style dessert (add more fruit or a natural sweetener, if desired). Keep adding more coconut water, and you’ve got a yummy milkshake substitute. Or just have a dish of açai sorbet, which is available in a variety of flavors.

LIVE GREEN, LIVE LONGER A green environment with lots of plants, shrubs, and trees extends women’s lives, according to a Harvard study of more than 108,000 female nurses. Researchers mapped their home locations and used satellite imagery to see density of vegetation within ¾ of a mile, and correlated the data with health and deaths during an 8-year period. More greenery equated with better mental health, more social activities, more physical activity, less air pollution, and significantly fewer deaths from kidney disease, respiratory conditions, and cancer. For urban dwellers, it’s a good idea to take advantage of local parks and hiking trails.

July 2016

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5/27/16 1:10 PM

M ODER N S U PE R FOOD BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and on-the-go form.

Not only does Bone Broth Protein pack 20g of gut-friendly and paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals— to support the health of your gut, joints, muscles, skin and healthy detoxification.† Bone Broth Protein is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

5 BIG BENEFITS OF BONE BROTH PROTEIN™ 1. Saves You Time 2. Saves You Money 3. Packed with 20g Protein + Bone Broth Co-Factors 4. Whole Food Supplemental Protein FREE OFFER

For a limited time, at select retailers, get a free copy of Bone Broth Breakthrough, by Dr. Josh Axe. Tips, instructions and over 50 recipes featuring Bone Broth Protein.

5. Diet, Paleo and Gut Friendly Also Available in Turmeric and NaturallyDelicious Chocolate and Vanilla

ASK YOUR LOCAL RETAILER ABOUT BONE BROTH PROTEIN

WWW.ANCIENTNUTRITION.COM †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to prevent, diagnose, treat or cure any disease.

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4/26/16 11:14 AM

supplement advisor

By Vera Tweed

gluten-free enzymes If you have trouble digesting gluten, certain enzyme supplements can be a lifesaver HEALING A DAMAGED GUT

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or more than a decade, scientists have been looking for ways to use enzymes to treat issues related to gluten, a protein found in varieties of wheat— including spelt, kamut, and triticale—as well as barely and rye. While a gluten-free diet continues to be the best solution for full-blown celiac disease, an autoimmune condition brought on by exposure to gluten, some enzyme supplements may reduce negative reactions for those with a mild gluten intolerance.

Although gluten is implicated in both conditions, they differ in terms of diagnosis. Celiac disease can be objectively diagnosed with blood tests that detect specific antibodies, but there is no widely accepted medical test for gluten intolerance—avoiding all gluten and monitoring any resulting symptom changes is the usual method of detection. To complicate things, the degree of gluten intolerance can vary, with some people experiencing symptoms from tiny amounts and others tolerating gluten in small amounts.

The underlying mechanisms also differ.

In celiac disease, the immune system attacks the small intestine and triggers inflammation whenever you eat gluten. It can cause serious intestinal damage, prevent nutrients from being absorbed, and lead to other illnesses. Although gluten intolerance doesn’t trigger this type of reaction, bloating, pain, and fatigue are common symptoms of both conditions.

Jarrow JarroZymes for Gluten Digestion provides protease and DPP-IV to support gluten digestion and healthy management of a low-gluten diet.

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Gluten Digestion is Mysterious In our digestive tract, enzymes and microbes, also called beneficial bacteria or probiotics, routinely break down all the food we eat so that nutrients can be absorbed and waste can be eliminated.

Gluten is a combination of proteins that doesn’t always get broken down. Scientists haven’t figured out exactly why, but they are making headway into finding ways to treat the issue. For example: Microbes: A study at Boston University examined 150 different gut microbes and identified specific ones involved in gluten digestion. This was preliminary research in a lab setting, and has not reached the point where a supplement could effectively provide the right microbes, but researchers believe it could be a potential solution.

A new enzyme: Other research has looked at enzymes that could counteract celiac disease. In one study, researchers engineered an enzyme they call KumaMax, which broke down 95 percent of a protein believed to cause celiac disease. Their work has not reached the point where a product can be manufactured, but it’s another promising avenue.

How Supplements Can Help There are no supplements to cure celiac disease, but some enzymes that help enhance the breakdown and digestion of Bricker Labs GlutnGo contains Tolerase G to help degrade gluten in the intestinal tract.

It can also help inactivate hidden gluten in a gluten-free diet.

Enzymedica GlutenEase with DPP-IV helps enhance digestion of foods that contain gluten and/or casein.

It’s also non-GMO.

The walls of the intestines can be damaged and become “leaky,” allowing microscopic particles to escape from the digestive tract into blood, causing inflammation.

Typically described as “leaky gut,” this condition can lead to a variety of uncomfortable symptoms and impair the immune system. Gluten intolerance may contribute to the development of leaky gut, along with toxins and herbicides, especially those used in industrial production of soy, corn, and wheat.

Liver Medic Hepatiben features a combination of milk thistle and other nutrients that supply the necessary ingredients to rebuild a healthy intestinal barrier. This, in turn, helps to prevent or heal a leaky gut and enables the digestive system to function properly.

gluten are now available to help people who are gluten intolerant.

Tolerase G—Lab studies have found that the enzyme Tolerase G breaks down gluten proteins. Researchers found that the supplement significantly improved gluten digestion. Their study, published in Food Chemistry, concluded that Tolerase G “should not be used to replace a gluten free diet, but rather to support digestion of occasional and/ or inadvertent gluten consumption.”

DPP-IV—Since gluten is made up of a combination of proteins, a combination of enzymes may help to break it down.

DPP-IV is an enzyme blend designed to break down bonds that hold gluten proteins together, and thus to enhance their digestion. DPP-IV is an ingredient in a variety of supplements.

July 2016

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5/27/16 1:04 PM

TIRED OF BEING TIRED? Iron + Herbs helps reduce exhaustion and fatigue* Iron-deficiency symptom checklist Do you suffer from any of the following?

Are you continually tired and lack appetite?

Pale skin & dark circles under eyes Often have difficulty concentrating?

Feel chilly or catch colds easily?

Have brittle hair or fingernails that chip easily?

Are you vegetarian?

The more questions you answered “yes” to, the higher your risk of being iron deficient. Iron deficiency often goes undetected, so you may want to ask your doctor for a serum ferritin test.

If you are feeling tired & run-down, Floradix could be the simple solution. Its unique low-dose formulation, with highly soluble iron gluconate as well as whole food concentrates and co-factor B and C vitamins, ensure that it is easily absorbed by the body. 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.* VEGETARIAN + NON-GMO + ADDITIVE- & PRESERVATIVE-FREE 888-436-6697 888 436 6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU. *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

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4/26/16 11:12 AM

herbal advisor

total recall

By Karta Purkh Singh Khalsa, DN-C, RH

Three top memory-boosting botanicals

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s our population ages, losing one’s mental faculties often takes first place on the list of health concerns. Alzheimer’s disease and other forms of dementia affect some 25 percent of all people over 80. General “forgetfulness”? The percentage is much higher.

Some types of mental decline develop when we are exposed to toxins and to oxidizing chemicals in our environment. All of these appear to contribute to brain inflammation, brain scarring, and mental decay. These symptoms may also result from allergies, stress, or low levels of certain nutrients. The process of inflammation creates free radicals that cause damage, and can be particularly damaging when brain tissues are deficient in antioxidants and other nutrients that ease the effects of chronic inflammation. Antioxidant levels in the brain have been shown to decline with age, and the lower the levels, the greater the damage to nerve cells. Antioxidants should top your list of brain nutrients.

Fortunately, many time-honored herbs turn out to be potent antioxidants.

Gotu kola (Centella asiatica) This popular botanical is a favorite food of elephants, and we all know about their memories!

It has a long history as a brain-building herb, and is widely considered a superior herb for the nervous system. It’s used to strengthen memory and concentration, and to treat age-related senility. One study showed that constituents in gotu kola have potential for treating Alzheimer’s disease.

Fresh, it’s a delicious salad vegetable. The juice of the fresh leaves is available at some juice bars.

Since gotu kola is basically a mild salad vegetable, the dose can be high. Many people use a modest dose of 1 gram per day in capsules. Or try a daily cup of gotu kola tea, sweetened with honey if desired, to boost memory.

Brahmi (Bacopa monniera).

An indication of the respect for this herb is the name: “brahmi” means “god-like.” It’s used in Asia for nerve diseases and mental exhaustion, as well as to improve memory. Meditators use it to increase comprehension, concentration, and recollection, and it is often found in herbal formulas to prevent stress.

With nearly 300 studies in the scientific literature, brahmi has a solid base of scientific support. Australian researchers recently gave it to 98 healthy adults aged 55 and over, then tested and measured various memory functions. Numerous memory tests before and after taking brahmi showed that the herb significantly improved the retention of new information. Follow-up tests showed that the new information had not been lost, suggesting brahmi reduces the rate of forgetting of newly acquired information.

Ashwagandha (Withania somnifera).

Herbalists use ashwagandha for general debility and exhaustion, memory loss, and nerve diseases. Modern clinicians are most likely to employ it for chronic fatigue and anxiety, as well as insomnia.

Ayurveda considers it a “grounding” herb, one that nourishes and regulates metabolic processes and stabilizes mood.

Ashwagandha improves memory and test performance. In a 2014 study, healthy men received either ashwagandha or a placebo for 14 days. Those who took ashwagandha had significant improvement in a wide range of memory and cognitive tests. Another study indicated that the herb reduced brain damage caused by stress by 80 percent.

A typical dose of ashwagandha is about 1 gram per day, taken over long periods—up to many years—as a rejuvenator, but larger quantities are often used short-term. In India, it is given with pungent, heating herbs (ginger, pepper, etc.) to improve absorption.

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Take 2 grams of the whole herb, in capsules or tea, twice a day with warm water.

Paragon Plus PurExtract Ashwagandha

Paragon Plus Mind Flex

Life Seasons Clari-T

July 2016

5/26/16 3:00 PM

NEW

MIGHTYCHONDRIA

TM

Nicotinamide Riboside Enhances NAD+ Levels and Supports Mitochondrial Energy Production*

Turn Back the Cellular Clock* Nicotinamide Riboside (NR) (NIAGEN®) is a highly efficient, naturally occurring vitamin B3 metabolite whose range of aging-related health benefits are legitimizing its reputation as a “fountain of youth.” Nicotinamide Riboside (NR) enhances cellular NAD+ levels, supports the generation and vitality of mitochondria, promotes longevity and healthy metabolism.* By enhancing cellular NAD+ levels, NR supports optimal mitochondrial function and generation, thereby promoting healthy aging, longevity, healthy metabolism and much more.*

NIAGEN® is a registered trademark of ChromaDex, Inc., and are protected by U.S. Patents # 8,106,184; 8,114,626; 8,197,807; 8,383,086; 7,776,326.

GLUTEN FREE

*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.

VISIT US AT WWW.JARROW.COM FOR MORE INFORMATION

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4/26/16 11:16 AM

healing edge

activating ampk What you need to know about this key fat-burning enzyme

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f I told you that weight loss was simply a matter of turning on a key enzyme in the body that would burn fat and turn up your metabolism, would you believe it? Well, scientists may have found this master switch in the form of AMP-activated protein kinase, or AMPk for short. The activity of this hormone goes a long way in explaining why some people have no problem maintaining their ideal body weight, while others seemingly fight a major battle to lose weight and keep it off.

What is AMPk? AMPk is found inside every cell in the body and serves as a “master regulating switch” in energy metabolism. Overall, the activity of this enzyme plays a major role in determining our body fat composition and especially the amount of visceral belly fat that we carry. Its activity is also tied to our life expectancy. When we’re young, AMPk is more activated, but as we age the cellular AMPk activation decreases, leading to visceral fat accumulation and loss of muscle mass.

The good news is that researchers are discovering ways to enhance AMPk. Specifically, certain dietary strategies and food components greatly influence AMPk activity in a positive way. Not surprisingly, these natural approaches hold great promise in the goal of near effortless weight loss.

The Role of Insulin The activity of AMPk is influenced by a variety factors, the most important of which seems to be the sensitivity of the cell to insulin. Insulin resistance leads to reduced AMPk activity and a variety of unpleasant symptoms.

Insulin resistance is closely tied to abdominal obesity. If your waist circumference is larger than your hips, you likely suffer from insulin resistance. As the number and size of fat cells increase, they lead to a reduction in the secretion of compounds that promote insulin action, including a protein produced by fat cells known as adiponectin. Making matters even worse is that there is also an increase in the secretion of a substance known as resistin that dampens the effect of insulin.

Adiponectin increases the activation of AMPk, while resistin impairs it.

So, while adiponectin is associated with improved insulin sensitivity and metabolism, resistin is associated with poor blood sugar control, increased blood lipids, and the development of atherosclerosis. All of these effects are due to the influence these compounds have on AMPk activity.

So, the first step in improving AMPk is working to improve insulin sensitivity. By doing so, the process results in increasing adiponectin levels 12

HOW DO YOU KNOW IF YOU HAVE INSULIN RESISTANCE? One of the most useful clinical determinants of insulin resistance is simply measuring the waist-to-hip ratio.

A waist to hip ratio above 1.0 for men and above 0.8 for women is highly predictive of insulin resistance.

To determine your waist to hip ratio: Measure the circumference of your waist: _______ Measure the circumference of your hips: _______ Divide the waist measurement by the hip measurement: Waist/Hip = _______. This is your waist/hip ratio.

July 2016

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5/27/16 1:07 PM

By Michael T. Murray, ND

CONSEQUENCES OF LOW AMPK ACTIVITY Accelerated aging Chronic inflammation High blood cholesterol and triglycerides Increased visceral belly fat Insulin resistance Mitochondrial insufficiency and dysfunction Neurodegeneration Obesity Poor blood sugar control

and lowering resistin levels which in turn lead to AMPk activation. Simple, right?

Improving Insulin Sensitivity Improving insulin sensitivity is most successfully done with a combination of lifestyle changes, such as increasing physical activity and improving diet and nutrition, and targeted nutritional supplementation.

One of the most important dietary and supplement strategies is increasing the amount of water-soluble, viscous dietary fiber. This type of fiber is associated with increasing the sensitivity of tissues to insulin and improving the uptake of glucose by the muscles, liver, and other tissues, thereby preventing a sustained elevation of blood sugar. Particularly good sources of watersoluble, viscous fiber are legumes (beans), oat bran, nuts, seeds, psyllium seed husks, pears, apples, and most vegetables.

For people with definite insulin resistance and poor blood sugar control, I recommend taking a highly viscous fiber supplement such as PolyGlycopleX or PGX. This patented fiber matrix exerts the greatest degree of viscosity

Only Natural Green Coffee Bean Extract supplies 50 percent chlorogenic acid in each serving for maximum benefits.

and gel-forming properties, making it many times more effective than any other fiber in improving insulin sensitivity and activating AMPk. The typical dosage for PGX is 2.5–5 grams before meals. PGX is available in a variety of different forms such as granules, capsules, and part of drink mixes for satiety or as a meal replacement.

Other Ways to Activate AMPk In addition to viscous dietary fiber, there are a number of very important steps to activate AMPk. Most notable are reducing total calorie intake and engaging in regular exercise. It is also interesting that many components of the traditional Mediterranean diet activate AMPk. In particular, olive oil, resveratrol from red wine, and the omega-3 fatty acids EPA and DHA found in fish oil.

There are a lot of botanicals that also activate AMPk, especially mulberry leaf extract. The mulberry plant (Morus alba) is probably best known as the food for silkworms, but it has also been highly regarded in traditional Chinese and Japanese medicine. Recently, human clinical studies have confirmed the benefits of mulberry leaf extract in helping to improve blood sugar control, promote weight loss, and prevent and treat type 2 diabetes. It also exerts favorable actions against metabolic syndrome and cardiovascular disease. Many of these effects of mulberry leaf extract are due to its influence on AMPk activity. The daily dosage is generally equivalent to 3,000 mg of dried mulberry leaves, which is the equivalent of 300 mg daily of a 10:1 extract.

Another popular dietary supplement for weight loss that activates AMPk is green coffee bean extract. The extract is rich in chlorogenic acid, a compound that has been shown to improve glucose metabolism, inhibit the

Natural Factors PGX Daily is made using an advanced delivery system, so the highly viscous fiber is well absorbed.

Take before meals.

Futurebiotics Mulberry Leaf Extract contains 500 mg of mulberry extract in a convenient capsule form.

accumulation of fat, and decrease the absorption of glucose in the intestines. Roasting coffee beans destroys most of their chlorogenic acid, so drinking a cup of coffee will not yield these benefits. Only raw green coffee beans contain a significant amount of this health-promoting compound.

Clinical studies indicate that green coffee bean extract can promote weight loss, as well as reduce blood pressure in people with hypertension. The typical dosage recommendation is 400 mg three times daily.

FACTORS THAT INFLUENCE AMPK Inhibitors High-fat diet Caloric excess Sedentary lifestyle Aging Activators Intense exercise Calorie restriction Thyroid hormone Adiponectin Highly viscous dietary fiber (PGX) Good oils Olive oil (and polyphenols) EPA+DHA Mitochondrial enhancers Creatine Carnitine Alpha lipoic acid Coenzyme Q10 Various flavonoids/ polyphenols Green tea (EGCG) Resveratrol Curcumin Genistein Anthocyanins Procyanidolic oligomers Numerous botanicals Mulberry leaf Green coffee bean extract Cinnamon

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expert’s corner

sos for pms

Natural help for intense periods

Q:

My PMS is getting more intense each month, especially the mood swings and irritability. My chiropractor told me that I needed to take supplements that would help with methylation. What exactly does that mean? —Jackie Long, Virginia Beach

A:

PMS comes in various forms with varying causes, but the unifying theory is that the menstrual process is impaired by any extra toxic load in our bodies. You’ve probably heard about endocrine disruptors. We’re currently living with widespread environmental contamination from a group of compounds known as “halogenated hydrocarbons,” which includes DDT, DDE, PCB, PCP, chlordane, and more. These chemicals are hard for our bodies to break down, and are instead stored in fat cells.

They’re known to mimic estrogen in the body and are a major factor in estrogenrelated health problems, including PMS.

or panic attacks, crying for no reason, carbohydrate cravings, headaches, cold sores, asthma attacks, sinus congestion, and increased seizure rate. Taking natural progesterone can help balance all these crazy symptoms, but so can cleaning up your lifestyle and avoiding endocrine disruptors such as soft plastics, prescription drugs, pesticides, and GMOs.

Women with PMS, especially those who crave carbs, are often low in zinc.

Natural Remedies

Hormone Balance In addition to the increasing toxic load from estrogen-mimicking chemicals, PMS often gets worse towards the end of the menstrual years for two reasons. First, as they mature, many women become less concerned about remaining attractive to men—and less concerned about what others think of them in general—so they don’t pay as much attention to their diets.

Second, progesterone levels decline in the later part of the fertility years.

Progesterone is a hormone that supports fetal development. Estrogen builds the nest and promotes ovulation, while progesterone helps maintain the pregnancy. Less progesterone equals relative estrogen dominance, meaning that women near menopause have a higher estrogen-to-progesterone ratio than they did earlier in life.

Estrogen dominance is characterized by more aggressive behavior, heavier bleeding, tender breasts, easier weight gain, water retention, bloating, anxiety 14

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One of the keys to easing PMS symptoms is to decrease the toxic burden on the body, and that’s where methylation comes in.

Methylation (or adding a methyl group to a molecule) is one way to render most “foreign” substances more water soluble, and thus easier to “wash” out of the body.

Methylation happens massively in the liver, but also within every cell, and is a hugely important detoxification method utilized by all animals. Some of the most popular and widely available methyl donors include MSM, melatonin, CoQ10, carnitine, SAMe, methylated B12 (the label will say methylcobalamin), curcumin, and 5-MTHF (an easily absorbable type of folic acid). Methyl donors, in a nutshell, enhance detoxification.

Food-wise, the brassica/cabbage family of veggies, as well as eggs, mustard, garlic, and onions, aid detoxification due to their high content of the sulfur-containing amino acids cysteine and methionine.

Other proven ways to reduce symptoms of PMS include eating a plant-based diet,

daily exercise, good gastrointestinal health including probiotic use; liver function enhancement with lipotropic agents such as milk thistle, choline (1,000 mg daily), methionine (500 mg daily), and vitamin B12 (1,000 mcg daily); caffeine avoidance; and strict avoidance of saturated (hydrogenated) fats.

Vitamin B6 (50 mg daily) and magnesium can help tame PMS symptoms because a deficiency of these nutrients is strongly implicated in PMS. To determine your optimal dose of magnesium, start with 500 mg at bedtime and increase the dose every night until you have an easy-to-pass BM at least once daily. Women with PMS, especially those who crave carbs, are also often low in zinc—30–50 mg daily is usually a sufficient supplement dose.

My favorite herbal remedies for PMS include dong quai (Angelica), licorice, black cohosh, and Vitex, all of which mostly work by improving adrenal function (adrenal health is fundamental to hormone regulation), blocking excess estrogen, and improving progesterone production.

July 2016

5/26/16 3:20 PM

Beautiful from the Inside Out Nourish your inner beauty with award-winning Carlson Biotin.

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4/26/16 11:13 AM

5 Steps to More Energy

BY SALLY KARLOVITZ, CN

Q: A:

IS THE SUMMER SUN draining your energy? Do you feel tired all the time?

While fatigue can be caused by many things, including stress, pollution, poor diet, anemia, or low thyroid function, there are some specific things you can do to combat fatigue and boost your energy levels naturally.

1. Get Enough Rest. We live in a fastpaced society where many people do not get enough sleep at night. Sleep is essential for the body to recover and restore itself and get ready for the next day.

2. Exercise. Exercise is a key part of a life full of energy. Exercise improves your heart function and circulation, and helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can boost your energy.

is also used for energy and has the added benefit of helping the body handle stress.

3. Stay Hydrated. Hydration is critical to maintain good energy levels. Be sure to drink enough clean fluids, such as purified water or coconut water, to stay hydrated.

5. Try Natural Energizers. B vitamins are needed for energy production in the body. B complex vitamins, as well as vitamin C, are depleted when the body is under stress, and they need to be replenished on a daily basis.

Green foods supplements can increase energy by providing essential vitamins and minerals.

4. Adapt with Adaptogens. Ginseng is probably the most well-known herb for energy, as it supports endurance. Eleuthero

This is just the beginning! Make these positive changes now and see how much of an increase you feel in your endurance and energy levels.

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Q&A

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With B vitamins, ginseng, & caffeine.

I’m hearing more about vitamin E lately. Isn’t it just for heart health?

Vitamin E is well known for heart health, with studies showing its role as an antioxidant, reducing damage to blood vessels. But recent research has shed light on vitamin E’s other uses in the body.

Research suggests vitamin E plays a role in lung health. In one study, women taking 600 IU of vitamin E every other day are more likely to maintain healthy lung function compared to a placebo group. Daily supplementation with vitamin E may reduce the risk of chronic obstructive pulmonary disease (COPD) by about 10% in women over 45, according to another study. Plus vitamin E may help counteract the effect of air pollution on the lungs. Research also suggests a role for vitamin E in liver and muscular health.

One important factor is that certain populations may not be getting enough vitamin E. A study of people in their 20s found that 90 percent had less than optimal levels of vitamin E. Another study suggests that people with metabolic syndrome may not absorb vitamin E efficiently, so one in three Americans may not be getting enough vitamin E.

Plant E™ 400 IU Soy-free sunflower vitamin E. Promotes heart, skin, & cellular health.* Naturally rich in antioxidants.* Gluten free.

The Healthy Edge

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Healthy

VEGAN BBQ

Let your backyard cookout go meatless with these delicious recipes

W

hat to bring to the meat-heavy barbecue, when everyone's noshing on fried chicken and ribs?

Try these easy, meat-free dishes. Fresh, light, and perfect for any summer potluck, they'll wow meateaters and vegans alike!

ROASTED TOMATILLO SALSA

❱ BY LISA TURNER

Makes about 2 cups (8 servings)

Serve this fresh dip with organic chips. Two great options: Organic Summertime Blues Multigrain Tortilla Chips and Beanitos Original Black Bean Chips.

1 2 4 1 2 ½ 1 18

lb. tomatillos, husked and rinsed well small serrano chilies garlic cloves small yellow onion, quartered limes, juiced cup fresh cilantro leaves, coarsely chopped tsp. salt

1. Preheat broiler and move rack to top position. Arrange tomatillos, serrano chilies, garlic, and onions on large baking sheet. Broil 5–7 minutes, 6 inches from heat, until softened.

2. Remove pan from oven and let cool until vegetables are easy to handle. Pull stems from chilies and remove skins from garlic.

3. Combine vegetables in food processor with lime juice, cilantro, and salt. Process into a coarse purée. Season with salt and pepper, and serve with chips. per serving: 25 cal; 1g pro; 1g total fat (0g sat fat); 6g carb; 0mg chol; 290mg sod; 1g fiber; 3g sugars

July 2016

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5/26/16 3:23 PM

CHIPOTLE-MOLASSES BARBECUED TEMPEH Serves 8

This recipe contains honey, which may or may not be part of your vegan diet. You can easily swap out traditional honey with a vegan alternative like Bee Free Honee (beefreehonee.com).

1½ cups tomato purée ½ cup tomato paste 1 small yellow onion, chopped 1 large garlic clove, chopped 1 medium canned chipotle pepper, seeds removed 1 tsp. minced fresh rosemary 1 Tbs. molasses 2 Tbs. honey 1 Tbs. tamari 2 blocks tempeh 2 Tbs. olive oil Ciabatta bread or whole-grain hamburger buns, optional

1. In medium saucepan, combine tomato purée, tomato paste, onion, garlic, chipotle chili, and rosemary. Bring to a boil, reduce heat, and simmer 10 minutes, uncovered. Transfer to blender, add molasses, honey, and tamari, and purée until smooth.

2. Cut each tempeh block in half crosswise, then split lengthwise to make thinner slabs. Arrange in baking dish and brush with oil. Pour barbecue sauce over tempeh, and bake 10 minutes, until sauce is bubbly and tempeh is cooked through.

3. Remove from oven and let cool. Cover baking dish to transport to barbecue; warm tempeh slabs on grill and serve on buns, if desired. per serving (without buns): 200 cal; 12g pro; 10g total fat (2g sat fat); 20g carb; 0mg chol; 450mg sod; 2g fiber; 11g sugars

GRILLED HEARTS OF ROMAINE WITH CREAMY AVOCADO RANCH DRESSING Serves 8

Romaine leaves take on a complex, smoky flavor when grilled. Smother them with fresh-tasting vegan “ranch” for a scrumptious salad that stands up to any steakhouse Caesar.

4 romaine hearts, halved lengthwise 4 medium tomatoes, quartered ⅓ cup olive oil, plus additional for brushing ¾ cup cashew butter

1 ½ ¼ 2 2 1

small avocado, pitted and peeled cup water cup apple cider vinegar tsp. honey medium garlic cloves, minced Tbs. dried dill weed

1. Lightly oil grill racks and preheat grill to medium high. Brush all surfaces of romaine and tomatoes with olive oil. Arrange, cut side down, on grill (use a grill grate for tomatoes). Grill tomatoes 4 minutes, romaine 5–6 minutes.

2. While lettuce and tomatoes are grilling, combine remaining ingredients in blender and process until smooth. Season with salt and pepper.

3. To serve, arrange lettuce halves and tomatoes on 8 individual plates. Pour dressing over all, and serve immediately. per serving: 280 cal; 5g pro; 25g total fat (4g sat fat); 13g carb; 0mg chol; 105mg sod; 3g fiber; 4g sugars

The Healthy Edge

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5/26/16 3:23 PM

PEACHES & CREAM-SICLES Makes 6 frozen pops

This sweet treat raises the bar when it comes to fruity popsicles. Best of all, it’s easy to put together.

8 ½ 1 1

very ripe peaches cup unrefined cane sugar cup coconut milk cup almond milk

1. Peel and pit peaches (to quickly peel, drop in boiling water 30 seconds, remove with slotted spoon, and slip skins off). Combine peaches, sugar, and milks in blender, and purée until smooth.

2. Transfer mixture to popsicle molds and freeze 3–4 hours, or overnight. per serving: 240 cal; 3g pro; 9g total fat (7g sat fat); 40g carb; 0mg chol; 30mg sod; 3g fiber; 36g sugars

BLACK BEAN AND SWEET POTATO BURGERS WITH GARLICKY CHIPOTLE MAYO Makes 6 burgers These protein-rich burgers definitely have a “wow” factor thanks to the hearty bean-sweet potato-and-quinoa base.

Grill Talk

The hardest part of being vegan? Lacking burgers of substance to throw on the grill. But that's about to change! This all-star recipe is packed with protein, loaded with fiber, and easy to grill.

Using a grill basket not only keeps burgers from falling apart during turning, but segregates your vegan offerings from the rest of the crew. Rainy days? Bake these in a 350°F oven for 30 minutes, turning once.

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1 can black beans, rinsed and drained well 1 medium baked or roasted sweet potato, peeled and mashed ½ cup cooked quinoa or brown rice ¼ cup ground flax ¼ cup finely chopped red onion ¼ cup finely chopped cilantro ¼ tsp. cumin ½ tsp. salt ¼ tsp. black pepper Olive oil ½ cup vegan mayonnaise ½ tsp. chipotle powder 1 large garlic clove, pressed in a garlic press or very finely minced Burger buns, avocado slices, and arugula, optional

1. Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl.

Mash beans with a potato masher into an even consistency. Let stand 5 minutes.

2. Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.

3. While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns.

Arrange avocado slices and arugula on bottom halves, if using. Top with burgers and top halves of buns, and serve immediately. per serving (without buns): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars

July 2016

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5/26/16 3:23 PM

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4/26/16 11:15 AM

21-Day Challenge

BEAUTY A step-by-step guide to getting gorgeous the safe way

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Isn’t it about time you treated yourself to something wonderful—and potentially life-changing? Why not indulge in a rejuvenating at-home spa experience? The following 21 tips are designed to help you achieve a healthy glow with safe, nontoxic personal care products that can make you feel better about how you look—and about what you put on your body.

Toss the Toxic Stuff. Many of those unpronounceable chemicals found in everyday personal care products have been linked with health issues, including hormone disruption and cancer. Here’s a quick guide to safe and not-so-safe ingredients (source: ewg.org):

SOAP

AVOID: triclosan and triclocarban

HAND SANITIZERS

OK TO USE: ethanol or ethyl alcohol in at least 60% alcohol

SUNSCREEN

AVOID: k SPF above 50

3

k Retinyl palmitate k Aerosol spray and

powder sunscreen k Oxybenzone k Added insect repellent

OK TO USE: k Zinc Oxide or Titanium Dioxidate

as active ingredients, otherwise Avobenzone (at 3%) k SPF 15–50, depending on your

skin coloration, time outside, shade, and cloud cover HAIR CARE

AVOID: k Dark permanent hair dyes k Chemical hair straighteners

TOOTHPASTE

AVOID: triclosan

NAILS

AVOID: k Formaldehyde or formalin

in polish, hardeners, or other nail products k Toluene and Dibutyl Phthalate

(DBP) in polish k Pregnant? Skip polish

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2

Go Sugar-Free. According to Kat James, author of The Truth About Beauty and founder of the Total Transformation Program (totaltransformation.com): As we age, we are subject not only to free-radical damage, but also a process called glycation, which is essentially a slow “cooking” of proteins throughout the body, accelerated by rises in blood sugar. Eating a diet high in sugar spurs this process—and speeds the aging process. Regaining cellular sensitivity to insulin by reducing blood sugar spikes can be correlated with just about every aspect of healthy aging. “I have seen the greatest payoff in terms of health and beauty by reducing sugar intake from all sources,” says James.

Eat for Beautiful Skin. Rachel Pontillo, author of Love Your Skin, Love Yourself and the blog Holistically Haute (holisticallyhaute.com), adds gluten and dairy to the list of skin-harming foods. “They are known culprits for skin conditions such as acne, eczema, rosacea, psoriasis, keratosis pilaris, melasma, seborrhea, and others,” Pontillo says. The best foods for luminous, younger-looking skin? Pontillo recommends healthy fats, greens, brightly colored fruits and veggies, fermented foods, and protein.

July 2016

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5/27/16 1:21 PM

4

Love Your Nails. Your nails are an indicator of your inner health. Hangnails, white spots, and peeling nails can point to low levels of key vitamins and minerals. Some nutrients can also strengthen nails, most notably biotin. This little-known B vitamin thickens nails and encourages healthy growth. While the recommended dose is a mere 30 mcg daily, most studies use considerably more—up to 10,000 mcg daily.

5

Don't Forget Collagen. Aging and sun exposure cause a breakdown of collagen, which leads to thinner skin that makes undereye pigment and blood vessels more visible. Eye creams or pads that contain collagen can help firm and strengthen undereye skin to minimize the appearance of dark circles and reduce puffiness. You’ll also find collagen in supplements, including tablets, capsules, and powders.

7

Moisturize with Shea Butter. Shea butter is among the most prized beauty ingredients from Africa. It’s used to soften and nourish hair and skin, and is a key component of black soap, legendary for its ability to calm skin irritations. Other healing compounds native to Africa include buchu, which reduces inflammation and prevents oxidative damage to skin; baobab oil, which is rich in antioxidants and essential fatty acids that soothe irritated skin; and rooibos, or “red tea,” which is a potent antioxidant for skin.

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Keep it Rosy Studies have found that rosehip seed oil can soothe complexion and mood. It‘s ideal for mature and/or extremely dry skin, and is also calming to sensitive skin. Rose can decrease redness because of its natural tonic and astringent effect on the capillaries just below the skin’s surface.

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Get Gorgeous Hair Color—Naturally. Research has linked chemicals found in conventional hair dyes to pancreatic cancer, leukemia, and non-Hodgkin’s lymphoma.

An ingredient called Para-Phenylenediamine, or PPD, can cause allergic reactions, including rashes, swelling, and painful burning sensations. And these products can also cause hair loss, breakage, flyaways, and dryness. Instead, look for natural hair color products, such as Light Mountain, Naturtint, Surya Henna, Herbatint, and Tints of Nature.

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Try a Safer Shaving Cream. Shaving products made with natural ingredients, can help ensure a comfortable shave without chemical skin irritants. Look for ingredients such as avocado oil and wheat germ oil to help the razor glide smoothly; witch hazel to soothe irritation; and camphor, menthol, and/or organic eucalyptus to cool and invigorate.

6

Make Tea Your Go-To Brew.

Want shinier hair? Make tea your go-to brew. When used topically, the compounds in tea work to soothe, smooth, detoxify, and invigorate. Try these DIY treatments from Homemade Beauty: 150 Simple Beauty Recipes Made from All-Natural Ingredients by Annie Strole.

BLACK TEA RINSE FOR BRUNETTE HAIR This rinse naturally deepens the color of brunette hair while adding shine.

2 cups water 1 Tbs. jojoba oil 6 bags black tea Bring water to a boil, and remove from heat.

Stir in jojoba oil, add tea bags, and let steep at least 1 hour. Transfer to squeeze bottle. After shampooing, pour rinse over hair and scalp. Let sit 30 minutes—wrap hair with plastic wrap or plastic shower cap for best results. Rinse thoroughly, and follow with conditioner.

LEMON-CHAMOMILE LIGHTENING RINSE This rinse can lighten and brighten your hair while soothing your scalp.

2 cups water 6 bags chamomile tea Juice of 1 lemon In medium saucepan, bring water to a boil.

Remove from heat, add tea bags, and steep at least 1 hour. Remove and discard tea bags, stir in lemon juice, and transfer mixture to squeeze bottle or spouted cup. Pour rinse through shampooed and rinsed hair, and let sit 10 minutes. Rinse thoroughly, and follow with conditioner.

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Grow Stronger, Fuller Hair.

Hormone changes that occur as we age are another important factor in hair loss. The normal process of aging can bring imbalances in androgenic hormones, with elevated dihydrotestosterone (DHT), triggering hair loss. The traditional Chinese herb ho shou wu can block DHT and thus help prevent hair loss.

Gender-specific multinutrient formulas can also help balance hormones and nourish hair follicles.

The Healthy Edge

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5/26/16 3:29 PM

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Boost Your Radiance with Super Serums.

Designed to absorb quickly and penetrate deeply, concentrated serums can supercharge any skin-care regimen. Formulas vary, but most contain ingredients that boost collagen, brighten skin, provide antioxidant protection, and hydrate skin. One of our favorite ingredients is hyaluronic acid. Applied topically, hyaluronic acid helps smooth and firm skin, and can dramatically improve the appearance of wrinkles.

13

Banish Undereye Circles.

Look for eye creams/gels that contain any of the following ingredients: HORSE CHESTNUT: helps improve the appearance of dark circles by thickening the skin and constricting the capillaries.

BEARBERRY: contains arbutin, a compound that suppresses skin pigmentation.

DMAE: In one study, a 3 percent DMAE facial gel applied daily for 16 weeks reduced dark circles and helped firm skin.

VITAMIN K: Deficiencies may show up as dark circles under the eyes.

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Pay Lip Service. Lips chronically dry? Be sure to stay adequately hydrated. Water is the best choice. The lips are often the first place you’ll see signs of dehydration. Deficiencies in vitamin A, B vitamins including B2 (riboflavin), vitamin C, vitamin E, and iron, as well as essential fatty acids, can cause scaling and cracking of lips.

15

Try Natural Deodorants. Natural deodorants work by controlling bacterial growth with herbs such as tea tree oil, rosemary, lichen, sage, or lemongrass, then masking any remaining odor with pure essential oils. Most also use mineral salts or potassium alum to control odor, and baking soda and cornstarch to absorb moisture.

16

18

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Dry Brush Daily. Use a brush made with natural bristles, and gently but firmly brush your entire body “from the tips of the extremities toward the core,” says Pontillo. “Dry brushing helps increase blood circulation and lymphatic flow. This helps the body detoxify on the inside so toxins don’t appear on the outside.”

Soothe Sun Damage. Aloe vera has an immediate cooling and calming effect on the skin, and it forms a protective layer that seals in moisture, preventing dehydration and promoting healing.

Bone Up. The mineral silicon is necessary for the formation of collagen and bone. Supplementing with orthosilicic acid (BioSil) or the herb horsetail, which is rich in silica, can help smooth lines and wrinkles and also fight brittle hair and nails.

Check Your Thyroid. A thyroid imbalance can result in numerous problems, including hair loss. Optimizing the thyroid with a natural supplement, in tablet or capsule form, improves energy, metabolism, and body temperature, and it also stops hair from falling out.

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Love Yourself More. Learning to practice self-compassion goes hand in hand with outer beauty. “When you begin to prioritize yourself and recognize that you deserve love and care just as much as everyone else does, it makes all the difference,” says Pontillo. “Any love or validation you seek from others will never fill the void—the only way to do that is to first find it within yourself.”

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Use High-Quality Supplements. Supplemental beauty formulas are all the rage these days, and the sheer number of products on the shelf can be overwhelming. Your best bet? Ask store personnel for recommendations—their first-hand experience can really help. Here are a few of our favorite high-quality supplements that can complement the tips in this article: Reviva Labs Eye Complex Firming Cream is an excellent cream for dark circles, puffiness, fine lines, and wrinkles. Horse chestnut is a key ingredient.

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Booda Butter Daily Moisturizer This handcrafted body butter provides all-over hydration and nourishment with shea and cocoa butters plus coconut and jojoba oils.

Akin’s & Chamberlin’s Colla-Regen combines Collagen Peptide Hydro-Matrix with antioxidant grape seed and red wine extracts.

BioMed Health Advanced Women’s Bao Shi and Advanced Men’s Bao Shi Both formulas contain he shou wu, a Chinese herb used to delay or reverse hair loss.

Natural Factors BioSil ch-OSA Advanced Collagen Generator The only propriety form of silicon clinically shown to enhance hair, skin, and nails

July 2016

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5/27/16 1:22 PM

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

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That’s the difference with 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.

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Compared to native curcumin extract.

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Inflammation Gone Bad YOU MAY NOT REALIZE IT, but inflammation is good. It is your body’s signal that something is wrong and something needs to be done about it. Inflammation is an immune response, an attempt by the body to heal itself when there is injury, or to defend itself against bacteria and viruses. But living in a chronic state of inflammation is bad. Chronic inflammation occurs with rheumatoid arthritis, osteoarthritis, allergies, and asthma. But other factors contribute to chronic inflammation, including stress, excess weight, lack of exercise, poor diet, and even pollution. Chronic inflammation is thought to contribute to obesity, heart disease, and cancer. So how do you fight the fire of inflammation?

BY MARY ANN O’DELL, MS, RDN

the fibrous material in cartilage. MSM has been shown to be helpful in reducing pain and inflammation associated with arthritis. Other natural fighters include ginger and turmeric, which act as natural COX-2 inhibitors. COX-2 is an enzyme that increases inflammatory chemicals, so keeping it in check can help reduce inflammation.

With some changes in diet and lifestyle, and the addition of some natural support, you can fight the flames of inflammation.

Diet Control. Processed foods that are high in sugar and saturated fat can fan the flames of inflammation. Instead, choose fresh fruits and vegetables that provide a host of protective antioxidants, along with nuts, seeds, and fish that supply omega-3s that can help naturally reduce inflammation in the body.

Natural Fighters. Along with omega-3s, methylsulfonylmethane (MSM) can be helpful. MSM is a concentrated source of organic sulfur, important for forming collagen,

Cox-2 Ease™

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With white willow, turmeric, ginger, boswellia, & more.

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MSM 1,000 mg

Made from high-quality OpiMSM brand MSM.

Supplies 600 mg omega-3 per serving.

July 2016

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5/27/16 1:25 PM

4 Steps to Better Sleep

BY MARY ANN O’DELL, MS, RD

ACCORDING TO THE BETTER SLEEP COUNCIL, it’s estimated that 30–50 percent of the world’s population is left tossing and turning at night, unable to get a quality night’s rest. Are you in this group? Getting enough sleep is important for physical and mental recuperation each day.

Lack of sufficient sleep can result in fatigue, mood swings, stress, and a higher probability of getting sick. Here are 4 steps to help you get a better night’s sleep.

Manage Stress. Stress is a common contributor to insomnia and sleep disturbance. Manage stress naturally by supporting nerve health with B vitamins and herbs such as passionflower or chamomile. Try yoga or deep breathing exercises in the evening to calm the body and mind.

Create Comfort. Take a nice soaking bath to relax your body and soothe any aches and pains. Sip on a nice cup of passionflower tea to ease stress and calm the body. Utilize natural and herbal remedies to soothe any muscle pains prior to sleep. 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.

Sleep-Eze All natural sleep aid.* Naturally supports the body’s own sleep cycle.* With melatonin, L-theanine, & herbal support.

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—such as hops, passionflower, and skullcap—that nourish and calm the nerves. They act on the body naturally, without the unwanted side effects common to prescription and over-the-counter sleep medicines.

Melatonin Dots 1 mg May support rest and relaxation.* Melatonin is a hormone naturally produced by the body.

1 mg per sublingual tablet.

Passion Flower Tea Relaxing herbal tea.* Zero caffeine.

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Unbleached tea bags.

The Healthy Edge

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clean eating

composting: back to basics Looking for creative ways to recycle waste? Try making your own mulch! It’s super easy and planet friendly—and your garden will love you for it.

W

hen I was a kid, my Dad would heap all the gathered leaves and grass clippings and various yard stuff—even the ashes from the barbecue—in a back corner of the yard. And then we’d move it around with a pitchfork from time to time, a task that was fascinating to me as a child. But the best part was when I got to dig through the lower levels of the pile to find worms for our fi shing expeditions to the local creek. But that sort of practice went out of style when convenient bags of prepared commercial mulch and soil amendment became the norm.

Nowadays, I’m happy to report, people are becoming concerned about their imprint on the planet and aware of the need for changes in their habits, and there has been a return to the organic (in every sense of the word) practices of the past, with clever updates to make the process easier. And composting is one of those practices.

We’re talking about simple backyard composting—nothing too elaborate or time-consuming—that will allow you to reduce household waste and take advantage of free organic fertilizer.

Whether you create your own constructs or use readily available containers, all it takes is a little time, effort, and planning.

There are three basic components of compost: browns (dead leaves, shredded newspaper, used coffee filters, wood chips); greens (grass clippings and kitchen waste such as vegetable and fruit scraps, egg shells, and coffee grounds); and water.

The interactions of these components with various beneficial bacteria and fungi will result in a rich and nourishing substance that will lead your garden to glory, and minimize your contributions to the local landfill.

The best thing to do for practical specifics is to consult a few online sites, such as EPA.gov or planetnatural.com.

They offer guidelines for proper selection and proportions of ingredients, tips on procedures, and suggestions about suitable containers for your compost pile—both homemade and purchased.

Some cities even offer containers for free

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(mine does), so be sure to check with your local recycling center.

For your kitchen scraps, a small covered pail with a built-in filter can be housed under the sink or right on the counter, and provides a convenient way to constantly funnel your kitchen detritus where it belongs. Options ranging from metal to ceramic to bamboo are readily available for a reasonable cost. You’ll probably want to avoid such things as meat and fi sh scraps, as well as dairy items, as they may cause odor problems and attract pests; though there are advanced systems that allow for these items as well.

For you apartment dwellers, a low-cost option is to position a small container on your balcony or patio; high-tech options include computer-controlled self-contained units that fit in a kitchen cabinet and make the process super-simple. The results are speedy, and a godsend for your plants!

And though you probably won’t need it to furnish bait for your next trip to the local fi shing hole, you’ll find that your compost creation will definitely provide splendid encouragement to your garden for years to come.

You can start your compost pile with scraps from these recipes. Be sure to deposit the egg shells; the stems from the parsley, tarragon, and mushrooms; the asparagus stalks; and the peel from the ginger into your covered kitchen pail.

And don’t forget to rinse and recycle the containers from the raspberries, cream cheese, and yogurt.

Raspberry Double-Ginger Fool SERVES 4 4 oz. whipped low-fat cream cheese (Philadelphia, of course!), softened 8 oz. plain non-fat Greek yogurt 1 tsp. finely grated peeled fresh ginger (use your microplane) ¼ tsp. ground ginger ⅛ tsp. vanilla extract 1 cup fresh organic raspberries With electric mixer, beat together cream cheese, yogurt, both gingers, and vanilla until smooth. Gently fold in raspberries.

Divide among four small dishes (cut crystal goblets make a stunning presentation), and refrigerate until ready to serve.

PER SERVING: 140 cal; 7g pro; 7g total fat (5g sat fat); 9g carb; 20mg chol; 170mg sod; 2g fiber; 5g sugars

July 2016

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By Neil Zevnik

Wild Mushroom & Asparagus Frittata SERVES 4 Served with a little fresh fruit for brunch or with a big green salad for dinner, or as a side dish for roast salmon, this one can’t be beat. organic pastured eggs heaping Tbs. chopped Italian flat-leaf parsley ¼ tsp. minced fresh tarragon leaves 2 Tbs. olive oil 6 stalks asparagus, trimmed & cut into 1-inch pieces 4 large shiitake mushrooms, de-stemmed & sliced into strips 2 Tbs. shredded Manchego cheese

1. Preheat oven to broil. Whisk eggs with parsley and tarragon until frothy, and set aside.

2. In 8-inch oven-proof pan, heat olive oil over medium heat. Add asparagus, and cook, stirring, about 2 minutes. Add mushrooms, and cook about 2 minutes more.

5. Remove from broiler, sprinkle cheese over top, and let rest for a few minutes. Work a spatula around edges, and slide it onto platter. Cut into four wedges and serve.

PER SERVING:

250 cal; 15g pro; 19g total fat (6g sat fat); 3g carb; 375mg chol; 210mg sod; 1g fiber; 1g sugars

3. Add egg mixture to pan all at once, and cook undisturbed until edges are set but center is still wet, about 5 minutes.

4. Transfer pan to broiler, at least 4–5 inches away from flame.

Cook until set, but still a little wiggly in center, about 3–4 minutes. Check frequently to ensure that it doesn’t burn.

PHOTO: PORNCHAI MITTONGTARE

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The Healthy Edge

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pure beauty

By Sherrie Strausfogel

fabulous fruits You probably make sure to get enough fruit in your diet…but what about your beauty routine?

F

ruit extracts and acids in personal care products do more than smell delicious, they exfoliate, nourish, and rejuvenate skin and hair. Fruit extracts are high in alpha hydroxy acids (AHAs), which are powerful antioxidants. When applied topically, AHAs renew and repair the skin by loosening and dissolving dead cells from the skin’s surface.

Fruit acids help smooth away dullness in skin and hair, clear pores, and improve texture. The fresh cells can then absorb the many vitamins in the fruit extracts, which help skin and hair retain moisture, minimize fine lines and frizz, and promote vibrant skin and hair. The aromatherapeutic benefit is just an added bonus.

FRESH PICKS The great news about fruit extracts and acids that work wonders in beauty products is that there are plenty to choose from: Apple extract—high in vitamin C; used in skin repair, antiaging, and skin-whitening products Apricot extract—rich in vitamins A and C; revitalizes, nourishes, and moisturizes Blackberry and blueberry extracts—full of vitamins A and C, among the highest-ranking fruits for antioxidant strength; hydrates dry and mature skin and hair Grape extract—rich in resveratrol to protect and increase resistance to ultraviolet rays and other environmental free radicals Kiwi extract—good source of vitamins E and C, reduces the appearance of fine lines and dark circles, and moisturizes skin and hair

Lemon extract—an excellent source of vitamin C (citric and ascorbic acids that are natural preservatives); exfoliates, lightens, and brightens skin and hair Mango Extract—full of vitamins A and C; moisturizes, smooths skin, and makes hair thicker and shinier Papaya extract—contains vitamins A and C; exfoliates and stabilizes oily skin Pineapple extract—high in vitamin C; exfoliates and balances the pH of skin and hair Raspberry extract—rich in vitamin C; antibacterial Strawberry extract—very high in linoleic and alpha-linolenic essential fatty acids that moisturize and reduce wrinkles; high in ellagic acid that prevents collagen breakdown; antiinflammatory; reduces the signs of sun damage

Quench moisture-starved skin with Desert Essence Island Mango Hand and Body Lotion.

Mango seed butter, coconut oil, shea butter, and jojoba oil hydrate and restore skin without aany oily residue, leaving it smooth and silky. The aalluring scents of mango and passion fruit leave sskin smelling like a tropical island.

Cool and soothe delicate skin around eyes with The Jojoba Company Cucumber & Guava Firming Eye Balm. This effective blend of cucumber, guava, aloe, jojoba, and pomegranate helps re-hydrate skin, decrease puffiness, and reduce the appearance of fine lines.

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Add brilliant shine with Beautiful Nutrition Lemon Rinse.

This gentle clarifying treatment helps add shine, prevent frizz, seal in moisture and maintain a healthy scalp.

Active lemon extracts cleansee and tone, restoring body and shine.

Reveal a fresh face with Buff Her Strawberry Parfait Scrub. Made with rice, strawberry, and yogurt, this food-based powder can be added to any cleanser or oil to create an exfoliating scrub anytime! The combination of salicylic acid from strawberries and lactic acid from yogurt helps keep skin clear and fresh.

July 2016

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natural gourmet

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

dreamy dessert Make the most of our favorite summer fruit with this delicious frozen blueberry dessert Spiced Blueberry Ice Dream SERVES 4

1

pint fresh blueberries

1

Tbs. finely minced fresh ginger

1

tsp. ground cinnamon

½ tsp. ground ginger ¼ cup rice syrup or coconut nectar, or to taste ¼ cup fresh-squeezed orange juice 2

tsp. vanilla extract

¼ tsp. liquid vanilla stevia, optional, for additional sweetness

Combine all ingredients in food processor in the order listed, and process until blueberries are broken down but mixture isn’t completely smooth, about 10–20 seconds, scraping down the sides once or twice.

Follow the directions on any ice cream maker to freeze. Enjoy immediately.

PHOTOS: PORNCHAI MITTONGTARE

1½ cups (12 oz.) plain Greek yogurt, preferably grassfed

PER SERVING:

120 cal; 9g pro; 1g total fat (0g sat fat); 18g carb; 5mg chol; 35mg sod; 2g fiber; 13g sugars

S

o I was thinking to myself just the other day—what’s the one food that I eat on a daily basis that I just couldn’t imagine living without? I didn’t have to look far for the answer: it’s blueberries.

I have at least one bowl of full-fat yogurt topped with frozen blueberries, coconut flakes, and almonds every single day. It’s my ultimate treat, and I love it more than even ice cream. OK, maybe not exactly more than ice cream, but that’s the beauty of this dish.

What Chef Jeannette did here was to basically take the ingredients in my daily blueberry yogurt treat and make it into an ice cream. So for me, this dish is a double header. Eat as is (plus almonds and coconut flakes) and it’s a fantastic snack or mini meal. Put it in an ice cream maker—like Chef does in this recipe—and it’s even better.

And it’s as close to guilt-free an ice cream as you’re likely to find. Greek yogurt is great for protein and healthy dairy fat (please don’t use the low-fat kind), and blueberries are a true

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NOTES FROM CHEF JEANNETTE: If you don’t have an ice cream maker, transfer contents to a 9 x 9-inch covered, freezer-safe container, and freeze. Remove the container every 30 minutes, whisk contents well, and return to the freezer. Do this for 90 minutes—three mixing sessions.

Then freeze to firm consistency, about 2 hours. If ice cream over-freezes, thaw for 10 minutes on the counter and process until smooth in the food processor. You can also enjoy this treat as is, with no freezing.

“memory” food. Animal studies have demonstrated that daily consumption of blueberries dramatically slows impairments in motor coordination and memory. And this dish also has some healthy spices such as cinnamon and ginger, and is sweetened with no-calorie stevia. It’s tart, spicy, not too sweet, and ultra refreshing, making it a terrific meal finisher on a hot night.

What’s not to like? —Dr. Jonny

July 2016

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

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Provides a range of compounds to help balance the immune system.*

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The dark powder that helps whiten teeth naturally!

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Squeezie Nasal Rinsing System An easy alternative to neti pots.

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Cleans and detoxifies gums & teeth.

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5/26/16 2:43 PM

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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