Chamberlin's Healthy Edge June 2014

$3 free

June 2014

20 tips to

PROTECT YOUR

HEART

EAT GREEN

FOR ENERGY, WEIGHT LOSS, & MORE GREEN DEW MINT SMOOTHIE, P. 23

GLUTATHIONE The master antioxidant for modern ills

SUGAR SOLUTIONS

Natural ways to prevent diabetes

MAN TALK The best supplements for him

plus

WHOLESOME & DELICIOUS GLUTEN-FREE BREADS

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Fusion Diet Systems

Activate T Natural Testosterone Support Promotes healthy free testosterone within the normal range.* Supports strength, stamina and sex drive, and may help improve overall well-being.* Formulated with a blend of fenugreek, maca, tribulus, and other support herbs and nutrients.

Om Essentials

3URÁDPHQG An advanced formulation that helps maintain healthy inflammatory response.* Comprehensive blend of plant-based standardized ingredients, including 5-Loxin, Curcumin C, cherry, devil’s claw and more.

Phytonutrient dense fruit & vegetable extract powders have been added to support and protect healthy tissue.*

Enzymedica

Enzyme Nutrition Multi-Vitamins 100% whole food nutrition, powered by enzymes for complete digestible nutrition. Fortified with probiotics and superfoods.

Two Daily formula increases energy and supports immune function.* Men’s formula increases energy and stamina, and supports heart health.* Women’s formula supports bone, breast and hormone health.*

The Food Movement

Alkalize 55 Mushroom Matrix

Fit Mushroom Powder Train, perform & recover with this certified organic mushroom blend including cordyceps and reishi. For athletes, corporate warriors or anyone in need of extra energy.* Safe to use every day. 100% organic, raw and vegan. Gluten free.

Formulated to help maintain a healthy pH within the body.* Made with Michio Kushi’s preB triple-fermented whole foods + over 70 bioavailable trace minerals. With humic & fulvic acids.

Maya Kaimal EBoost

Melon Berry Energy Shot EBoost introduces their newest flavor Energy Shot, Melon Berry, which also contains coconut water. With the energizing power of green tea and the hydrating power of coconut water, plus green coffee bean and 72 trace minerals.

Supplies antioxidants and electrolytes.

Gluten & Soy free.

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Lightly Salted Chickpea Chips Lightly crispy chickpea and rice snack chips. Enhanced with a spice called asafetida that adds an intriguing scallion-like flavor. These chips are like nothing you’ve ever tasted! Vegan.

Gluten free. Non-GMO.

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Dandelion Taraxacum officinale What we in America have always considered to be a weed is actually an excellent medicinal herb with a long historical use.

Mary Ann O’Dell MS,RD

Badger

Outdoor Skin Care Anti-Bug Shake & Spray is a 100% natural and effective DEET-free formula great for kids. Unscented SPF 15 Sunscreen Cream offers broad spectrum sun protection with safe & effective non-nano zinc oxide. Formulated with organic ingredients.

Earth Science

Ceramide Healthy Skin Lotion Multi-therapy lotion with plant ceramides, lecithin & essential fatty acids. Helps repair skin & alleviate causes of dryness. Fragrance free.

Every Man Jack

Fragrance Free Men’s Facial Care Sensitive skin formulas for men. Face Scrub & Pre-Shave deep cleans skin. Shave Gel is a rich formula that protects skin with aloe and vitamin E. Face Lotion & Post-Shave hydrates and heals skin. Gentle and effective.

Dandelion root has been used as a spring cleanser and a gentle tonic for centuries. In the Middle Ages, dandelion root was used to treat constipation and indigestion, and to promote appetite. Native Americans boiled dandelion in water and used it to treat kidney disease, swelling, heartburn, and upset stomach.

In traditional Chinese medicine, dandelion has been used to treat stomach problems. Dandelion is cultivated largely in India as a remedy for liver complaints.

It is this last use that dandelion is most known for – it’s use for the liver.

Dandelion root is considered to be a liver tonic. Research suggests that dandelion aids in the recovery from types of liver diseases, including jaundice and hepatitis. This may be due to a bitter compound in dandelion which helps stimulate appetite, digestion and liver function.

It is known to help increase the flow of bile, which is necessary for good digestion, particularly in fatty diets.

It also promotes digestion and the flow of gastric juices, making it useful for indigestion.

Paragon Plus™ Aroma Naturals

Vitamin Crème & Butter Crème Multi-function super moisturizers with bio-active Omega 3-6-7-9. Soft whipped Raw Shea Butter Crème is super nourishing and provides rapid skin hydration. Amazing C, A & E Vitamin Crème supports collagen renewal. Fragrance free, paraben free and gluten free.

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IntegriHerb™ Dandelion • Supports healthy liver function.* • Mild diuretic action.* • Quality whole herb capsules.

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June 2014

features 18 20 Ways to Save Your Heart We fear cancer and look alarmingly at growing rates of diabetes, but heart disease is still the No. 1 killer of men and women in the United States. Here are 20 simple, practical ways to reduce your risk and keep your ticker in top shape.

22 Great Greens!

Don’t like broccoli? Can’t stand kale? No worries.

You can still get the benefits of these superfoods with green supplements that are packed with good-for-you plants. And when you add just a pinch to our sublime smoothie recipes, you get an extra dose of nutrition and flavor.

departments NEWS FLASH

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Hot Off the Press. The latest on health and nutrition.

SUPPLEMENT ADVISOR

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Glutathione: The Master Antioxidant. This mighty molecule helps repair a variety of toxic damage.

HERBAL ADVISOR

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Weight-Loss Wonder. Dr. Oz isn’t the only one praising the fat-burning powers of green coffee extract.

HEALING EDGE

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14

Healing Psoriasis. A few dietary changes and the right supplements are often all it takes.

C’S THE DAY

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A daily dose of vitamin C can do a whole lot more than just help you avoid a cold.

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17

A sluggish thyroid can lead to weight gain, fatigue, and other unpleasant symptoms. So keep this key gland healthy with these targeted nutrients.

TOPICS IN MEN’S HEALTH

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From prostate support to heart health to sexual function, here’s what a guy needs to know.

OSTEOPOROSIS

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A bevy of natural ways to keep your bones healthy as you age.

PURE BEAUTY

Balancing Act. How to avoid long-term complications of diabetes and balance your blood sugar the natural way.

EXPERT’S CORNER

Q&A: THYROID SUPPORT

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Healthy Glow. Wholesome, toxin-free cosmetics that do more than just make you look good.

CLEAN EATING

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Gluten-Free Breads. Delicious, celiac-safe muffins, bagels, pizza crusts, and more.

NATURAL GOURMET

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Savory Cedar Salmon. Fire up the grill and give yourself a tasty dose of heart-healthy omega-3s.

June 2014

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letter from the editor

Go Green Like most kids, I hated eating my greens. But growing up in the South, there was no way to avoid them.

Mustards, collards, my Mom made them all, in addition to the standard broccoli and spinach. And I turned my nose up at each and every one.

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

Production Director Cynthia Lyons

As I’ve gotten older, I’ve grown to appreciate these emerald wonders.

Not only for their nutritional value, but because they remind me of home.

Nowadays, I’ll go out of my way to eat at a restaurant that can do collards the right way. (Of course, “the right way” in Southern cuisine means “with bacon,” but nobody’s perfect.)

My Californian wife, however, just can’t get onboard the greens train. And that’s a shame, because green foods boast a host of health benefits. They’re packed with compounds that help prevent cancer, lower cholesterol and blood pressure levels, and stave off osteoporosis. In fact, pound-for-pound, greens contain the most concentrated nutrition of any food.

The good news for non-greens fans like my wife is that these same health benefits are available in a wide variety of supplements—including green foods powders that can be added to almost any dish for an extra dose of nutrition.

Check out “Great Greens!” (p. 22) for the scoop, including delicious smoothie recipes that are perfect a pinch of greens.

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

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Production Manager Mark Stokes

Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Kurdziolek 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 299 Paula Lane Shepherdsville, KY 40165 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 Jim Finnegan 800.443.4974, ext. 705 jfinnegan@aimmedia.com Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President of Operations Patricia B. Fox

THE HEALTHY EDGE. Vol. 4, No. 5. 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.

June 2014

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Now a little

goes a long way. chia sseeds

rrich chocolate chips

toasted whole grain oats

New!

NEW Kashi Crunchy Granola and Seed bars have chia seeds, which add to the nutritional goodness in our tasty bar. And that helps you eat positive, no matter where the day takes you.

Ž, TM, Š 2014 Kashi Company

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3/4/14 4:00 PM

newsflash Healthy Fat Helps Kids Sleep Longer, Better

Here Comes the Sun …

There Goes Your Folic Acid

Folic acid, which is vital for women who are or may get pregnant, is depleted by sun exposure, according to an Australian study published in the Journal of Photochemistry and Photobiology B: Biology. Researchers gave 45 healthy young women 500 mcg daily of folic acid, then measured blood levels and sun exposure for 7 days. Those who got the most sun, especially during the hottest time of day, had significantly lower levels of the vitamin, which is necessary to reduce risk of miscarriage and neural tube defects in babies.

Folic acid supplements can be hard to absorb. That’s because the body requires an enzyme to convert the vitamin into its active form, and some people lack this enzyme. For optimal absorption, look for supplements containing the L-methylfolate form, identified as 5-MTHF or Metafolin on product labels. Try: Life Extension Optimized Folate or Solgar Folate as Metafolin.

A study of British school children between the ages of 7 and 9, published in the Journal of Sleep Research, found that supplements of DHA, one of the key omega-3 fatty acids, improve sleep. A group of 43 children with sleep difficulties wore wrist sensors to measure sleep patterns for five nights, and took either 600 mg daily of DHA or a placebo. Each night, those taking DHA slept approximately 58 minutes longer and woke up seven times less. The study used a DHA supplement made from algae, but DHA is also found in fish oils. Earlier research found links between low levels of omega-3s and sleep problems among younger children and adults. Try: Flora DHA Vegetarian Algae or Source Naturals Vegetarian DHA.

WANT TO LOWER BLOOD PRESSURE? Drink Your Milk Proteins A study of 33 obese young women found that exercise combined with either whey or casein protein reduced blood pressure and stiffness in arteries. In the study, published in the American Journal of Hypertension, the women exercised three times weekly and consumed either 30 grams of whey or casein, or a placebo, each day for four weeks. Although exercise alone strengthened muscles, it did not lower blood pressure or reduce arterial stiffness. Whey and casein are often found together in protein powders. Try: Bluebonnet Dual-Action Protein Whey + Casein in Natural French Vanilla Flavor.

things to do with …

mirin

A little like cooking wine, a little like sake, mirin is the Japanese secret ingredient that can make everything from sauces to salad dressings sing. It’s made by combining steamed rice with koji— Aspergillus oryza, a microorganism that promotes fermentation—and allowing the mixture to ferment for two months or longer. The koji converts the starch in the rice into sugars, yielding a very sweet, mildly salty, slightly viscous liquid with a rich, bright flavor and an alcohol content of about 12 percent. Try these simple recipes to add Asian flair to ordinary meals:

Savory Salad Dressing: Whisk together 2 Tbs. each of mirin, rice wine vinegar, and sesame oil; whisk in 1 Tbs. minced green onions; and season to taste with salt and white pepper.

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Salty-Sweet Snack Mix: Mix ½ cup mirin, 1 Tbs. tamari, and 1 tsp. each of white and black sesame seeds in bowl. Add 2 cups almonds, mix to coat, spread on a baking sheet, and bake at 325°F for 20 minutes.

Peanut Noodle Dish: Stir 2 Tbs. mirin, 1 Tbs. sesame oil, 2 tsp. minced ginger, and 1 tsp. Sriracha into ½ cup peanut butter; thin with water as needed; season to taste with tamari; and toss with hot rice noodles.

Spicy Marinade: Combine ½ cup mirin, ½ cup sake, ¼ cup tamari, 2 Tbs. peanut oil, 2 minced hot red chili peppers, and 2 minced garlic cloves in a glass jar with a tight-fitting lid; shake to combine and use as a spicy marinade.

Cheap versions of mirin are made with grain alcohol, corn syrup, glucose, and preservatives, so read labels carefully; true mirin should contain only rice, koji, and sea salt.

Elegant Dessert: Poach 2 pears, quartered and cored, in a mixture of ½ cup mirin, ½ cup water, 4 whole cloves nutmeg, and 1 tsp. vanilla extract; serve hot with ice cream or crème fraîche.

June 2014

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supplement advisor

By Kim Erickson

glutathione: the master antioxidant How this mighty molecule helps repair the damage caused by living in the modern world

W

ouldn’t it be great if there was a nutritional “knight in shining armor” that could battle harmful free radicals, boost immunity, eliminate toxins, and repair the damage caused by living in the modern world?

A growing number of studies show that glutathione can do all of these tasks and more. Yet this critical nutrient isn’t even on the radar for most Americans. What’s worse, many of us have woefully low levels—and that could be setting us up for a variety of future health problems.

The most powerful antioxidant made by the body, glutathione is a small molecule made up of three amino acids—cysteine, glycine, and gluta-

mine—that’s found in every cell in the body. Under optimal circumstances, the body produces all of the glutathione it needs. But a poor diet, chronic illness, exposure to environmental toxins, and the use of some medications can deplete glutathione stores. Age is also a factor: glutathione levels start to head south around the age of 45 and decline quickly after age 60.

Boosts Immune Response Glutathione is essential for strong immunity. Low levels are linked to diseases like cancer, heart disease, and even AIDS. Studies suggest that boosting levels of the nutrient can enhance the immune response by optimizing white blood cell function. Glutathione also protects other disease-fighting cells called lymphocytes from oxidative damage and premature cell death.

Neutralizes Toxins Glutathione is found in particularly high amounts in the liver, kidneys,

Solaray L-Glutathione 100 mg supplies pure L-glutathione in a sugar-free chewable form to boost the body’s natural antioxidant defense system.

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lungs, and digestive tract—areas that are most vulnerable to everyday toxins.

Along with quenching the free radicals in the liver, glutathione also plays a critical role in the body’s two-step detoxification process. Glutathione also combines with pollutants like those in cigarette smoke and auto exhaust in the lungs so they can be safely excreted. In the digestive tract, it neutralizes toxins before they can be absorbed.

Fights Photoaging Emerging research suggests that glutathione can help you look younger by reducing wrinkles and photoaging.

One recent study involved 60 people given a drink containing 104.5 mg of glutathione or a placebo every day for four weeks. At the end of the study, those taking glutathione saw a marked improvement in the number and severity of their wrinkles. The researchers also found improved dermal blood circulation—a sign that the skin was receiving better blood flow and more nutrients.

Viva CSA is a complete spectrum antioxidant formula containing glutathione as well as a range of other nutrients, including vitamins A and C, selenium, N-acetyl cysteine, alpha lipoic acid, and CoQ10.

Jarrow Glutathione Reduced supplies 500 mg of pure reduced glutathione to promote intracellular antioxidant activity and to help recycle other antioxidants.

June 2014

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herbal advisor

weight-loss wonder

G

reen coffee extract may well be nature’s miracle weight-loss ingredient. It also happens to be the only weight-loss supplement that’s been studied on national television.

In an unprecedented experiment, Dr. Oz tested green coffee extract among 100 overweight women in his audience, giving the supplement to half the group and a placebo to the rest, for two weeks. The ladies were asked not to change their eating or exercise habits, to take one pill before each meal, and to keep a food diary.

The results? On average, those taking green coffee extract lost two pounds in two weeks, whereas those on the placebo lost only one pound. Why did the placebo takers lose weight? Several studies have shown that simply keeping a food diary increases weight loss, but since everyone recorded everything they ate, it created a level playing field for comparing the extract to the placebo.

By Vera Tweed

Shed those excess pounds—and keep them off—with green coffee extract

How It Works In their raw state, green coffee beans contain substances known as chlorogenic acids, which are part of the polyphenol family of compounds that delivers numerous health benefits. “Polyphenols make the plant bitter, less prone to having a predator eat it, and they prevent against oxidative damage and the sun,” says Vinson. When we consume polyphenols, they protect our bodies.

The specific polyphenols in green coffee extract aid in weight loss by slowing absorption of carbohydrates, sugar, and possibly fats in the digestive system. They also inhibit an enzyme used by the liver to form blood sugar. In one study designed to measure this effect, people who took green coffee extract experienced a lower spike in blood sugar than normal, which can lead to reduced fat storage and cravings.

Both Vinson and Oz also recommend keeping a food diary to make sure you maintain your usual eating routine—that way you can really see if the supplement is working. Free online food diaries and smart phone apps are available at various web sites, including myfitnesspal.com and tracker.dailyburn.com.

A Scientific View Although a TV test may seem unorthodox, this one followed the usual protocols for a double-blind trial—and it’s the largest study of green coffee extract to date.

Earlier studies had a combined total of just 158 people, but like Dr. Oz’s audience, those people lost weight without changing their diet or exercise regimen.

In addition to helping you lose weight, green coffee extract may also help keep it off. A study published in Diabetes, Metabolic Syndrome and Obesity : Targets and Therapy monitored participants’ weight four months after they stopped taking the supplement and found that 14 of 16 people didn’t regain any weight. The exact reason isn’t yet fully understood.

“You may have reset your body mechanisms as a result of taking this supplement,” says Joe Vinson, PhD, professor of chemistry at the University of Scranton, Pa., and lead author of the study.

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How to Benefit If you want to test the weight loss benefits of green coffee extract for yourself, supplements are the way to go. Unroasted green coffee beans are very bitter, and roasting destroys some of the beneficial compounds. On product labels, look for Svetol or GCA (Green Coffee Antioxidant)—extracts that have been tested in studies—standardized to contain at least 45 percent chlorogenic acid. The Supplement Facts panel should list the extract and the percentage of chlorogenic acid.

Research shows that the optimum dose for green coffee extract is 350–400 mg, taken 30 minutes before each meal (three times per day). No jitteriness, upset stomach, or other side effects have been reported. Using a lower dose—or taking the supplement less frequently, such as only twice per day—can still be effective, but produces slower weight loss.

Viva Green Coffee Bean Extract uses specially selected beans rich in chlorogenic acids, key compounds that support metabolism.

Nature’s Answer L-Carnitine, Raspberry Ketones & Green Coffee Bean offers a fast-absorbing liquid formula with key ingredients for weight control.

Reserveage Advanced Solutions Green Coffee Bean Extract This formula is made with Svetol green coffee bean extract, and also includes the added weight-loss-promoting power of raspberry ketones.

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healing edge

balancing act How to prevent long-term complications of diabetes and balance your blood sugar with natural products

D

iabetes is a serious chronic disorder that’s associated with numerous long-term complications if not properly controlled. The main four areas of the body affected by diabetic complications are the eyes, kidneys, nerves, and lining of blood vessels and organs. These areas don’t require insulin to absorb glucose into their cells, (as opposed liver, muscle, and fat cells); therefore, when blood sugar levels are elevated, glucose floods these cells and causes damage.

The Trouble with Glucose The most important factor in preventing major complications of diabetes is maintaining blood sugar control through diet and supplementation, as out of control glucose levels can cause all sorts of havoc. For example, when glucose binds to low-density lipoprotein (LDL), it prevents

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the LDL from binding to receptors that tell the liver to stop manufacturing cholesterol. As a result, the liver “thinks” there’s a shortage of cholesterol in the body and continues to produce more. This is one reason why diabetes is almost always associated with high cholesterol levels.

A good laboratory test for evaluating long-term blood glucose levels is the A1C test that measures the amount of glucose attached (glycosylated) to hemoglobin in red blood cells. The higher the percent of glycosylated hemoglobin, the greater the risk for all complications of diabetes.

Since the average life span of a red blood cell (RBC) is 120 days, the A1C assay

represents time-averaged values for blood glucose over the preceding two to four months. Maintaining hemoglobin A1C levels near normal (≤7%) can reduce the risk of eye problems by up to 76 percent, nerve damage by up to 60 percent, and kidney disease by up to 56 percent in patients with diabetes.

Other Complications Increased oxidative stress is another important factor in the development of diabetes complications. People who suffer from diabetes typically have elevated levels of free radicals and oxidative compounds in their bodies.

These highly reactive compounds bind to and destroy cellular compounds, cause damage all over the body, and increase insulin resistance.

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by Michael T. Murray, ND

Nutrient deficiencies have also been shown to contribute to several chronic complications of diabetes, and proper supplementation has been found in studies to help diabetic patients with glucose control lower their blood pressure and protect their bodies from diabetic complications. In general, the risk of long-term complications of diabetes is inversely proportional to micronutrient status—the levels of vitamins and minerals in the body.

Natural Protection There are several natural products that can help improve blood sugar control.

Chief among these are highly viscous dietary fiber supplements such as PGX, and herbal extracts containing Gymnema sylvestre, cinnamon, mulberry, and other wholesome botanicals.

Here are four more natural ways to help prevent diabetes complications: 1. A high-potency multivitamin/ multimineral. People with diabetes have greater requirements for many nutrients, especially water-soluble vitamins and minerals. Studies have shown that supplementation with these nutrients can improve blood sugar control as well as help prevent or reduce the development of major complications of diabetes. Furthermore, taking a multivitamin/multimineral supplement has been shown to boost

immune function and reduce infections in diabetics. By high-potency, I mean the product should provide at least three to five times the RDI for water-soluble vitamins, a minimum of the RDI for fat-soluble vitamins, and a full range of minerals (especially chromium).

2. Magnesium. Chromium gets most of the attention as a critical factor in the action of insulin, but magnesium is also essential. Evidence indicates that people with diabetes should take magnesium supplements, especially since more than half of all diabetics show evidence of magnesium deficiency.

Studies have shown that magnesium supplements improve insulin response and action, glucose tolerance, and the fluidity of the RBC membrane in patients with diabetes. For best results, take a highly absorbable form of magnesium, such as magnesium aspartate or magnesium citrate, and aim for 300–500 mg per day (be sure to include the amount supplied in your multiple when calculating how much you need to take). Note: Check with your physician about magnesium supplementation if you suffer from significant kidney failure or are on dialysis.

3. Flavonoid-rich extracts. Recent research shows that flavonoids are extremely important in preventing long-term complications, especially diabetic retinopathy. There is tremendous overlap among the mechanisms of action and benefits of flavonoid-rich extracts.

Choose one of the following: Bilberry extract (25% anthocyanidins): 160–320 mg daily.

Grape seed or pine bark extract (95% procyanidolic oligomers): 150–300 mg daily.

Green tea extract (>80% total polyphenols): 150–300 mg daily.

Milk thistle extract (70% silymarin): 210–350 mg daily.

4. Alpha-lipoic acid. This vitamin-like substance is often described as “nature’s perfect antioxidant,” as it can quench either water- or fat-soluble free radicals both inside and outside of cells. Alphalipoic acid (ALA) has been successfully used in Germany in the treatment of diabetic neuropathy for more than 30 years. Although ALA’s primary effect in improving diabetic neuropathy is thought to be the result of its antioxidant effects, it has also been shown to lead to an improvement in blood glucose metabolism, improve blood flow to peripheral nerves, and actually stimulate the regeneration of nerve fibers. Take 400–600 mg daily.

Enjoy the Benefits Of course, these are just a few of the natural options that have been found to be helpful in preventing the consequences of diabetes. It may seem like a lot of supplements to take, but there are sound reasons for doing so—most importantly because these recommendations go a long way in reducing suffering and extending a diabetic’s quality of life.

Paragon Plus DiaTrue Balancing Formula is a complete multivitamin designed to support natural glucose metabolism.

Natural Factors WellBetX PGX Plus Mulberry supplies proprietary PGX soluble fiber plus mulberry leaf extract for natural glucose management.

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

The Healthy Edge

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expert’s corner

healing psoriasis

Q:

I have psoriasis, and I don’t want to take prescription medication.

What else can I do to clear up my skin?

—Julia M., Florida

By Emily A. Kane, ND, LAc

How a low-salt diet, salmon oil, and other natural therapies can help

A:

Psoriasis is a type of autoimmune disease in which surface skin cells turn over with excessive rapidity.

Therefore, a lot of skin cells build up and create silvery scales on the elbows, knees, scalp, and groin. Psoriasis symptoms can vary from person to person: sometimes the nail bed is involved, causing yellow discoloration and thick, pitting nails; in other cases, psoriatic patches are scattered all over the body; and for some sufferers, even the joints are affected, which is known as psoriatic arthritis.

Drinking alcohol, smoking tobacco, and eating a lot of red meat tend to exacerbate all forms of psoriasis, as does a deficiency of vitamins A, D, and E; zinc; and selenium. Psoriasis is also typically worsened by stress, constipation, poor digestion, and several common pharmaceutical drugs, including NSAIDs (such as ibuprofen), antimalarial medicines, ACE inhibitors, beta-blockers, and lithium.

Burroughs)—3–10 days of fresh juice fasting—to see if your skin starts to clear.

(Consult an experienced practitioner before doing a fast.)

Think Fish Oil For Inflammed Skin Fish oil is one of the most important nutrients for the skin. I especially like cold-pressed wild Alaskan salmon oil because it’s minimally refined, which may make it easier for the body to absorb than other fish oils. Most itchy, flaky skin complaints are due, at least in part, to inflamed skin cells. Fish oil can help since it’s a potent anti-inflammatory thanks to its high omega-3 fatty acid content.

Another easy way to promote a natural anti-inflammatory effect is with common kitchen herbs, especially turmeric, ginger, cumin, anise, fennel, basil, rosemary, garlic, and thyme. All of these seasonings help block the inflammatory white blood cells responsible for psoriasis and other skin afflictions.

The Best Diet For Clear Skin In general, the first order of business with any skin complaint is to check your diet.

Everything that you eat should be optimally digested and assimilated.

New research connects a high salt diet—especially from canned or fast foods—with many autoimmune diseases, including psoriasis. In a study of 100 healthy people published in the February 2013 issue of Nature, participants who visited fast food restaurants more than once a week saw a marked increase in their levels of inflammatory cells.

Beyond salt, the “Big 9” food irritants for people with psoriasis (and other conditions) are wheat, dairy, soy, corn, eggs, caffeine, tomatoes, peanuts, and shellfi sh. Avoiding these foods completely for 2–6 weeks will often clear up your skin beautifully. If that doesn’t work, you may want to try a short liquid diet (I like The Master Cleanser by Stanley 14

B Vitamins And Other Essentials Many patients with psoriasis show a deficiency of one or more B vitamins, including folic acid. High homocysteine levels (measured by a blood test) can indicate folic acid deficiency or malabsorption. And high methylmalonic acid levels suggest a B12 deficiency.

Also get your vitamin D levels checked.

Oral doses of up to 5,000 IUs daily are safe, which may be required to raise your levels to normal. Typically, skin problems improve with optimal amounts of vitamin D3. But don’t take vitamin D2—it’s more expensive and doesn’t work as well for most people.

Finally, be aware that some natural products—including echinacea, inula, burdock, biotin, ginseng, and doses of vitamin C higher than 500 mg daily— can aggravate psoriasis, so you should approach them with caution.

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C’s the Day: The Essentials of Vitamin C

BY MARY ANN O’DELL, MS, RD

IT’S A NUTRIENT THAT JUST about everyone has heard of—vitamin C. Vitamin C, or ascorbic acid, is an essential water-soluble vitamin. It has many benefits in the body, including: Antioxidant Protection. Cellular damage from oxidation may contribute to cardiovascular disease, cataracts, Parkinson’s disease, sun-damaged skin, and various cancers. Vitamin C works with vitamin E and other antioxidants to reduce free radical damage within cell membranes.

Cardiovascular Health. People with high blood pressure (hypertension) who took vitamin C supplements lowered their blood pressure, according to a research analysis. The analysis reviewed data from 21 clinical trials that used an average dose of 500 milligrams per day. Recent research has identified low blood levels of vitamin C as a predictor of those who may be at high risk of stroke.

Collagen Formation. Collagen is the most abundant protein in the body, giving strength and resilience to connective tissue in blood vessels, bones, cartilage, and skin. Vitamin C is necessary for collagen production, tissue growth, and repair.

Immune Support. Probably the biggest claim of vitamin C is its ability to shorten the length of a cold. An analysis of 72 studies found that regular use of vitamin C supplements may do just that, with vitamin C use resulting in about an 8 percent reduction in the duration of cold symptoms for adults and a 14 percent reduction for children. This may be due to vitamin C’s role in the immune system. The immune system, made up of white blood cells, is the body’s defense against disease. Disorders of the immune system are directly linked to allergy, autoimmunity, immune deficiency diseases, and cancer. Vitamin C is necessary for normal functioning of white blood cells in our immune system.

So how do you get your vitamin C? Eat more fruits and veggies, and you will get vitamin C—found in citrus fruits, berries, kiwi, bell peppers, and more. For a more concentrated dose, such as the therapeutic doses used in many of these studies, consider a good 500 mg vitamin C supplement with bioflavonoids.

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Thyroid Advantage™ Provides key components for the support of the thyroid hormones.* Combines iodine from kelp & tyrosine, two constituents of thyroid hormone.* With selenium, zinc, copper, & guggul extract.

The Healthy Edge

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20 SAVE YOUR HEART SIMPLE, PRACTICAL STEPS THAT ANYONE CAN TAKE TO KEEP YOUR TICKER TICKING BY Lisa Turner

WAYS TO

W

e fear cancer and are appalled by growing rates of diabetes.

But heart disease is still the No. 1 killer of both women and men. You already know the usual advice for heart health: eat right, don’t smoke, exercise regularly, lessen stress. What does that mean in practical terms? Here’s the scoop.

1| KNOW YOUR TRANS-FAT FACTS. We know that trans fats—found in French fries and many commercially processed foods—raise LDL (bad) cholesterol levels, decrease HDL (good) cholesterol, and reduce blood vessel function by 30 percent compared to saturated fat. They’re so dangerous, the FDA now requires food labels to list trans fat content. Here’s the catch: under the regulations, if a serving contains less than 0.5 grams, manufacturers can claim their product is free of trans fats. So a product containing 0.4 grams can be labeled as trans-fat free—but eat three servings of three of these foods, and you’ve consumed a whopping 1.2 grams of trans fats. The best protection: stay away from any food that lists “partially hydrogenated” or “shortening” on its ingredient list. Or, better yet, skip packaged foods altogether in favor of a whole-foods diet.

2| GO FOR GRIT. Foods high in soluble fiber, such as oatmeal, apples, prunes, pears, and beans, can hamper the absorption of 18

cholesterol into your bloodstream, and eating 5–10 grams or more of soluble fiber per day has been shown to lower both total and LDL cholesterol. If you don’t get enough, certain fiber supplements can help. For instance, blond psyllium, at a dosage of 10–12 grams per day, has been shown to lower LDL levels.

Try to get at least 25 grams of fiber in your diet daily.

3| LET THE SUN SHINE IN. Getting enough vitamin D can reduce your risk of heart disease by as much as 47 percent. The best source is direct exposure to sunlight (without sunscreen) for 20–30 minutes per day. If you have dark skin, skin cancer fears, or live in an area that doesn’t get a lot of sun, vitamin D supplements can help. Dosage recommendations range from 400 IU to 2,000 IU per day for cardioprotective benefits.

4| SUPPLEMENT WITH STEROLS. These naturally occurring substances block the body’s absorption of cholesterol, and some studies suggest that sterols can lower LDL by as much as 15 percent without affecting HDL levels.

You’ll find them in small amounts in a wide variety of foods, or you can choose a plant sterol supplement. Studies show effects at doses of 2 grams per day.

5| CULTIVATE CRANBERRIES. They keep blood cells from clumping, increase HDL levels, and have potent

anti-inflammatory effects. The antioxidants in cranberries also keep LDL cholesterol from oxidizing; oxidized cholesterol is more likely to stick to artery walls and cause atherosclerosis, or hardening of the arteries. Skip the sugary cranberry juice “cocktail,” and add 100 percent cranberry juice to water or your usual juice. Or use cranberry extract supplements for the same benefits. And wash them down with plenty of water: five or more glasses a day is associated with reduced risk of heart disease.

6| GET EXCITED. Long-term, chronic stress is hard on the heart, but occasional adrenaline boosting can naturally upset heart rhythm and boost heart health. Alternate excitement and stress reduction; playing hooky from work every once in a while can lower heart attack risk. And practice calming your mind. In one study, people with heart disease who practiced meditation daily halved their risk for heart attack, stroke, and death.

7| GET SWEET ON HONEY. Studies in the 1960s first linked higher sugar intake with increased cardiovascular disease, and later studies found that eating sugar lowers HDL levels and boosts LDL and triglycerides. Even teens are at risk; those who eat too much sugar substantially increase their risk of heart disease later in life. And any food with a

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expert tip!

What food should be eaten by everyone to support heart health?

Fish—primarily fatty fish, says Keri Marshall, ND. “This in part because of the omega-3 essential fatty acids, but also because fish is a lean source of protein,” says Marshall. A 3-oz. serving of wild salmon, for example, delivers about 1,000 mg of omega-3s and 19 grams of protein. Keri Marshall, MS, ND, specializes in pediatrics, women’s medicine, chronic disease management, and integrative health.

high glycemic index—especially sugar, pasta, rice, potatoes, and bread—can impact the heart. In one study, women with the highest intake of these foods were more than twice as likely to develop heart disease as women with the lowest intake. Steer clear of high glycemic foods in general, and swap sugar for honey in small amounts; studies have shown that honey contains antioxidants that can protect the heart from damage.

8| DON’T SKIMP ON PROTEIN. Research shows that eating adequate protein lowers heart disease risk by as much as 26 percent, probably because it replaces high-glycemic carbohydrates in the diet. Good sources: beef, chicken, and

eggs are high in B vitamins to reduce levels of homocysteine, a dangerous compound that can cause narrowing of the arteries. Eggs also contain betaine, which can lower homocysteine by as much as 75 percent. Always choose lean, grass-fed and organic protein sources; they’re lower in fat and calories, and contain conjugated linoleic acid (CLA), a fatty acid that can reduce cancer risk.

9| KILL YOUR GRILL. Grilling and other high-heat cooking methods form compounds in meat that cause inflammation and oxidative damage, and increase heart disease risk. For safer grilling, use lean meat and marinate it in lemon juice and olive oil.

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Or wrap foods in foil pouches and place them on the grill to avoid direct contact with heat and lessen the formation of dangerous compounds. Even better, dust off your crock pot and cook meat the old-fashioned way: slow and low.

10| DRINK FILTERED COFFEE. Unfiltered varieties (such as espresso and French-pressed) contain diterpenes and other compounds that can increase the risk of heart disease. And drink it in moderation: coffee can increase blood pressure and arterial stiff ness, and drinking more than six cups per day increases cholesterol and boosts blood levels of heart-damaging homocysteine by as much as 10 percent. Green tea

The Healthy Edge

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makes a great alternative. Its antioxidant flavonoids—the protective compounds also found in cranberries—relax blood vessels and thin blood.

11| SAVOR SARDINES. They’re high in omega-3 essential fatty acids that help prevent clotting, reduce inflammation, and lower blood pressure.

Wild (not farmed) salmon and tuna are also good sources of omega-3s, but because they’re small, sardines tend to have fewer toxins than these larger fi sh.

If you’re not a fi sh fan, use supplements.

The American Heart Association recommends taking about 1 gram (1,000 mg) of omega-3s per day.

12| RUN IN THE WILD.

ate four or more servings of beans each week reduced their risk of heart disease by 22 percent. Plus, chili is packed with lycopene-rich tomatoes, which can help inhibit LDL oxidation.

15| GO NUTS. Almonds and walnuts are often touted for their heart-health benefits, but peanuts may be even better. They’re rich in monounsaturated fats, which regulate cholesterol levels and blood pressure. In one study, people who ate peanuts lowered their LDL and total cholesterol levels and increased their HDL without making any other dietary changes. Macadamia nuts also have heart-protective effects.

expert tip!

Supplements to Save your Ticker • • • • • • •

Cranberries CoQ10 Garlic Green tea Omega-3s Chromium Turmeric

• • • • • • •

Magnesium Psyllium Sterols Vitamin D Arginine Melatonin Valerian, hops, lemon balm

and turmeric, the spice that gives curry its color. Turmeric contains curcuminoids that can reduce inflammation and prevent atherosclerosis, and may lower total cholesterol. Not an Indian-food fan?

Take turmeric capsules; dosages range from 600–1,200 mg per day standardized to 90 percent or more curcuminoids.

Exercise strengthens the heart, but beware of jogging down city sidewalks: exposure to air pollution increases risk of heart disease. Even short-term exposure to smoggy air can upset electrical activity of the heart, trigger stroke and heart failure, and exacerbate arterial disease. And choose exercise that you love. People who stick with a certain activity, even if it’s walking or gardening, are likely to live the longest.

L Lower homocysteine naturrally. “Studies have shown that g garlic supplementation can lower ho homocysteine levels by up to 35 pe percent,” says Matthew Budoff, M “High homocysteine levels, MD. ev if you don’t have high choeven lest lesterol, can be a risk factor for the dev development of a heart attack.” Matthew Budoff, MD, is a cardiologist in Southern California who has done extensive clinical research on Aged Garlic Extract.

13| EAT YOUR GREEN BEANS.

KYOLIC FORMULA 108 TOTAL HEART HEALTH

19| MAKE LIKE POPEYE.

They’re good source of chromium, a heart-protective nutrient that improves insulin sensitivity and helps the body metabolize cholesterol. Other food sources of chromium include broccoli, potatoes, orange juice, and turkey.

Studies have shown that 200 mcg per day can reduce the risk of heart disease and diabetes; that’s hard to get from foods, so take a chromium picolinate supplement for insurance. While you’re at it, toss in a handful of chopped broccoli—eating more vegetables can reduce your risk of heart disease by up to 22 percent.

combines Aged Garlic Extract with L-arginine and B vitamins to support homocysteine and heart health.

Spinach is high in magnesium, which reduces platelet clumping, lowers blood pressure, and regulates heart rhythms.

Pumpkin seeds, Swiss chard, beans, and fish are other good sources. Or take magnesium supplements to ensure you’re getting enough. Dosage recommendations range from 400—1,000 mg per day.

14| MAKE A POT OF CHILI. It’s loaded with fiber-rich beans to lower cholesterol. In some studies, people who 20

Editor’s Pick:

16| BE A CLEAN FREAK. Wash your hands often. People with the highest levels of antibodies—substances produced when the body is fighting off infections—also had more clogging of their arteries. The same goes for brushing your teeth; studies have shown a correlation between gum disease, cavities, and an increased risk of heart disease.

17| INDULGE IN INDIAN FOOD. It’s rich in heart-healthy ginger, garlic,

18| SLEEP IN. Inadequate shut-eye—five hours or less each night—can increase risk of heart disease by 40 percent. It may be that sleep disturbances elevate blood pressure and reduce insulin sensitivity, which can impact heart health. Studies have also shown that people who complain of fatigue have higher levels of fibrinogen, a protein that can cause blood to clump and reduce blood flow to the heart.

Trouble sleeping? Try melatonin, valerian, or other natural sleep aids.

20| LEARN TO LOVE L-ARGININE. This amino acid is a precursor to nitric oxide, a compound that keeps arteries flexible, increases blood flow, and improves blood vessel function. Some studies have suggested that L-arginine reduces the risk of atherosclerosis and can lower blood pressure. Recommended dosages range from 750 mg to 3 grams per day, taken between meals.

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Kyolic 109 is a unique formula designed to support healthy blood pressure levels ™ ® and overall heart health with proven ingredients: Kyolic Aged Garlic Extract , ® Nattokinase and the relaxation amino acid L-theanine (Suntheanine ).* With over 700 scientific studies, Kyolic is the most researched garlic supplement on the market. Clinical studies have shown that Aged Garlic Extract supports healthy blood pressure and circulation, reduces oxidative stress, and promotes overall cardiovascular health.* Nattokinase is a potent enzyme from a traditional Japanese food called Natto. Studies show that Nattokinase can help maintain healthy blood flow, circulation and blood vessel function.* Suntheanine is a patented brand of L-theanine, an amino acid found naturally in green tea. Several studies have shown that Suntheanine reduces stress, promotes mental calmness & encourages relaxation.

Take Kyolic 109 everyday to support healthy blood pressure, reduce stress, and promote an alert state of relaxation.*

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

Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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Gre en

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Greens aren’t just good for your health—they’re great. Green drinks, particularly, contain a healthy mix of nutrient-filled algae and grasses that offer detoxifying and alkalizing amino acids, minerals, and antioxidants

t Smoothi Min e

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great greens!

BY KIM ERICKSON

PHOTO: PORNCHAI MITTONGTARE

Greens are among my very favorite foods. Steamed, sautéed, raw—it doesn’t matter. Load up my plate and I’m happy. In fact, I’d eat them even if they weren’t so healthy! But I know that there are a lot of people who simply can’t stand the thought of eating kale, spinach, or broccoli. Here’s what you’re missing if you don’t eat greens:

* Calorie for calorie, greens are the most concentrated source of nutrition of any food. * Greens can lower your cholesterol levels and your blood pressure. * Greens can boost your immune system. * Greens help protect against all types of cancer. * Greens enhance bone health and guard against osteoporosis. * Greens regulate inflammation and blood clotting. * Greens might even help prevent and possibly treat atherosclerosis by reducing calcium in arterial plaques.

Still not convinced? Well, what if getting your daily dose of greens was as easy as adding a scoop of powder to a smoothie or glass of juice or water?

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GREEN SUPPLEMENTS Supplemental greens can give you nearly all of the same benefits you’d get from eating your veggies. And since many supplements also contain water-based greens, you might be getting even more nutrition. Consider these: Chlorella and Spirulina. There are two types of greens: those

grown in water and those grown in soil. Chlorella and spirulina are algae—they grow in fresh water and, at 3 percent, they have the highest known chlorophyll content of any plant on earth.

Foods grown in soil, including wheat and barley grasses, have one-tenth the chlorophyll of algae.

Chlorella and spirulina are whole foods that deliver immense benefits. Spirulina is high in protein, along with essential fatty acids; B vitamins; vitamins C, D, and E; calcium; iron; potassium; and zinc. This means it’s terrific for building muscle, losing weight, and fighting disease. Chlorella, which has many of the same nutrients, is also a potent antioxidant and healer.

Wheat and Barley Grasses. While you won’t often find them in your produce section, wheatgrass and barley grass are two heavy hitters in the world of soil-grown greens. Great sources of beta-carotene, vitamins, minerals, and amino acids, they pack more iron than spinach. There are a few differences between the two, though. Wheatgrass is thought to have more antioxidant and disease-fighting properties, while barley grass is alkaline and helps balance pH levels.

The smartest way to get the most from these supplements is to pair them with a diet high in fresh fruits and vegetables. But even if you don’t, you’ll be getting much of the goodness greens provide.

Look for greens in powdered drink mixes, capsules, tablets, or softgels. You’ll not only reap the long-term benefits, taking greens every day will give you more focus and more energy. Remember, the greener you are, the healthier you are. So the next time you bypass that spinach or kale, make the extra effort to take some supplemental greens.

the perfect pair: Green Food Smoothies One of the tastiest and easiest ways to incorporate green foods into your diet is with a smoothie. It seems that these creamy concoctions have never been more popular. We came across several books that are dedicated to (you guessed it) nothing but smoothie recipes.

Here are three of our favorites. While they all taste great on their own, they’re equally delicious when adapted to include a scoop or two of nutrient-charged green powder mix.

Pomegranate & Strawberry Smoothie

Sassy Green Kick-Start

Green Dew Mint Smoothie

SERVES 1

SERVES 1

SERVES 1

Reprinted with permission from 365 Vegan Smoothies (Avery, 2013) by Kathy Patalsky.

Reprinted with permission from Skinny Smoothies (Da Capo Press, 2012) by Shell Harris and Elizabeth Johnson.

Reprinted with permission from Green Smoothie Joy (Skyhorse Publishing, 2013) by Cressida Elias.

½ cup fresh pomegranate juice 1 banana 1 handful strawberries or mixed frozen berries 1 Tbs. crème fraîche, or plain, low-fat yogurt 1 tsp. honey, optional 1 cup water 1. Place all ingredients in blender. Add ice, if desired, and mix until smooth.

PER SERVING: 254 cal; 2g pro; 6g total fat (4g sat fat); 50g carb; 20mg chol; 22mg sod; 5g fiber; 35g sugars GIVE THIS SMOOTHIE A GREEN BOOST! We like: Amazing Grass Chocolate Green Superfood or Pines Wheat Grass powder.

1 cup chopped kale leaves ¼ cup green grapes 1 orange, peeled and segmented 1 banana ½ cup coconut water 2 Tbs. fresh lemon juice 2–3 pinches cayenne ½ cup ice 1. Combine all ingredients in blender, and blend from low to high until smooth.

PER SERVING: 281 cal; 5g pro; 2g total fat (<1g sat fat); 70g carb; 0mg chol; 33mg sod; 8g fiber; 40g sugars GIVE THIS SMOOTHIE A GREEN BOOST! We like: Garden of Life Perfect Food RAW or Paradise Herbs ORAC-Energy Greens—both of which are vegan.

¼ 1 ½ 1 ⅛

cucumber, peeled cup honeydew melon cup pear juice Tbs. fresh lime juice cup fresh mint leaves

1. Place all ingredients in blender. Add ice, if desired, and mix until smooth.

PER SERVING: 136 cal; 2g pro; <1g total fat (<1g sat fat); 33g carb; 0mg chol; 45mg sod; 3g fiber; 27g sugars GIVE THIS SMOOTHIE A GREEN BOOST! We like: Wakunaga Kyolic Kyo-Green Energy Powdered Drink Mix.

The Healthy Edge

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Topics in Men’s Health ARE YOU A MAN WHO wants to increase your vitality and improve your heart health?

A nutrient-rich, high-fiber diet, a consistent exercise program, a high potency daily multivitamin, and specific natural supplements can reduce the chances of developing heart disease, prostate problems, impotence, and other health problems in men.

BY MARY ANN O’DELL, MS, RD

HEART HEALTH Heart disease is still the number one killer in men. Good diet and exercise are critical to heart health.

Studies show that lycopene exerts a protective effect on fats and cholesterol in the body, reducing free radical damage that can contribute to plaque formation in arteries.

PROSTATE HEALTH Sixty percent of men over the age of 60 and 80 percent of men over the age of 80 have been diagnosed as having benign prostatic hyperplasia (BPH), or enlarged prostate.

Studies have shown the effectiveness of natural remedies in supporting a healthy prostate. Saw palmetto has been shown in a number of studies to reduce the signs and symptoms of an enlarged prostate.

Zinc is a mineral that has been shown to exert a normalizing effect on the prostate and support development of all reproductive organs.

Maca enhances strength and endurance, heightens libido, and improves semen quality. Tribulus terrestris and yohimbe can help with natural testosterone.

With a combination of healthy eating, exercise, and specific supplements, men can face common health issues head on and improve their overall health and well-being.

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Adaptogens such as ginseng help normalize the body’s functions and boost energy and endurance.

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Fight Osteoporosis Naturally ABOUT 52 MILLION AMERICANS have low bone mass, placing them at increased risk for osteoporosis. While it is primarily seen in women, men also are at risk.

Osteoporosis, or porous bone, is a disease characterized by bone mineral loss and deterioration of bone tissue, leading to brittle bones and an increased risk for fractures.

BY SALLY KARLOVITZ, CN

sources of calcium include soy foods, dairy products, almonds, and cooked broccoli. If enough of these foods are not consumed, calcium supplements are available. When looking at supplements, it is important to remember that bone is not made up of cal-

Strontium is a mineral that has an affinity for being absorbed into the bone and has been shown to increase bone density. Research suggests taking strontium apart from calcium may help improve bone health.

With increasing cases of osteoporosis, people are trying to use natural ways to prevent the disease. A prevention regimen includes a healthy diet, weight-bearing exercise, and increased intake of nutrients that support bone health.

Vitamin D is also important for bone health. The most well-known function of vitamin D is to maintain normal levels of calcium and phosphorus, promoting calcium absorption and improving bone health. Studies have demonstrated that vitamin D supports bone strength and may help reduce the number of fractures in adults.

Calcium intake is important since the body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong. Maintaining adequate calcium intake throughout life has been linked to a reduced risk of osteoporosis by slowing the rate of bone loss. Food

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cium alone, but includes proteins and trace minerals. Hydroxyapatite, a whole bone complex with all the calcium, proteins, and minerals found in bone, has been shown to help strengthen the matrix of the bone and create more density in bone.

With strontium citrate & vitamin D3.

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

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

healthy glow Natural cosmetics are free of toxic ingredients and perfect for creating a fresh, dewy look this summer

I

n the world of makeup, bigger isn’t always better. Mainstream brands usually contain chemicals that can irritate and damage skin. Natural makeups, on the other hand, feature substances found in nature that nourish and protect.

Powder mineral makeup, for instance, is composed of antibacterial minerals, so it doesn’t require preservatives. It’s made of microscopic flat crystals that create a filter that allows the skin to breathe while protecting it from environmental pollutants. Titanium dioxide and zinc oxide also provide sun protection, although you’ll still need sunscreen if you’re going to be outdoors for long.

Beeswax-based mascaras and lipsticks are naturally moisturizing, while drugstore varieties contain paraffin wax and plastic polymers.

Mass-market lip gloss may rely on hydrogenated polyisobutene, a petroleum-based ingredient, for its shine, while natural lip gloss uses botanical oils. Minerals add gloss and shimmer to natural lipsticks, and the non-petrochemical-based waxes and oils add nutrients that feed your skin. The result is lipsticks and glosses that perform like healing lip balms.

And if that wasn’t reason enough to pay heed to what’s in your cosmetics, consider a recent study by the US Food and Drug Administration, which reported that nearly 400 bestselling conventional lipsticks have tested positive for lead, a neurotoxin that accumulates in the body over time.

To find makeup that’s actually good for you, read the ingredients carefully and choose natural over synthetic.

Devine California Sparkling Clear Lip Shine is lip gloss with the benefits of wine! Protects lips with antioxidant resveratrol and nourishes with moisturizing grapeseed oil.

Andalou Naturals Brightening BB Cream is an allin-one beauty balm with SPF 30. It’s a tinted moisturizer, primer, & sunscreen with fruit stem cells to repair, renew, & regenerate.

Ecco Bella Flower Color Lipstick is lipstick that thinks it’s lip balm. With naturally moisturizing botanical waxes and oils, these nourishing formulas contain no F, D, & C artificial colorants.

P Pamper your lashes with Honeybee Gardens Truly Natural Mascara. This silky, G lash-defining vegan mascara is enriched la with botanicals and is gluten free. w

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Sukícolor Correct Coverage Concealer is 100% pure natural mineral pigment that actively corrects and conceals with white willow, caffeine, and SPF protection.

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F O R M U L A S

3/24/14 11:58 AM

clean eating

By Lisa Turner

gluten-free breads How to give up gluten without letting go of breads, rolls, bagels, and more

I

f you’re one of the millions of people who are sensitive to gluten, finding a good cookie is a piece of cake. Same with crackers— their flat and crunchy nature doesn’t require gluten. Even pasta can pass (especially with a rich sauce to cover up texture issues).

But for true bread lovers, a gluten-free diet can be a prison.

Until very recently, most commercial gluten-free selections were just plain crumbly and dry, because gluten—the sticky, flexible protein in wheat—is what holds the bits of flour together and

makes bread tender and even in texture. So without gluten, sandwiches crumbled, dinner rolls were hard, muffins cracked, and pizza was a fond-but-distant memory.

But not any more. Thanks to the popularity of gluten-free diets, dozens of great gluten-free loaves, flat breads, sweet breads, and buns are now claiming their place on bakery shelves. If you’re a bread head, check out some of these new offerings—and be grateful for bread again.

LOAF BREADS

FLATBREADS AND CRUSTS

Udi’s Millet-Chia Bread

Udi’s Pizza Crusts

Baked with hearty ancient grains, this bread contains a balance of nutrients and deliciously earthy flavors.

Perfect for DIY pizzas, or buy the ready-made selections in your grocer’s freezer.

Food for Life Brown Rice Tortillas Chewier and denser than the real thing, but still delicious.

Canyon Bakehouse Rosemary & Thyme Focaccia Perfect for paninis or dipping in your favorite olive oil.

Rudi’s Gluten-Free Bakery Original Gluten-Free Bread Light and soft, like a good white bread should be. Try it on a classic PB&J.

Food for Life Exotic Black Rice Bread Slightly sweet, it’s ideal toasted with coconut butter and a bit of honey.

Glutino Genius Multigrain Sandwich Bread The closest thing to sandwich bread, with a light, even texture.

Try the White versions too, for more of the real thing.

Canyon Bakehouse Cinnamon Raisin Bread Sweetened with agave, studded with raisins, and swirled with lots of cinnamon.

Kinnikinnick White Sandwich Bread

BAGELS, ROLLS, MUFFINS, AND BUNS O’Dough’s Bagel Thins Thinner than regular bagels, and perfect for your favorite topping, these thin bagels are only 100 calories.

Udi’s Classic Buns Soft and finely textured. Choose from hot dog or burger buns.

Flax4Life Carrot Raisin Muffins A perfect snack or addition to breakfast, these muffins are high in fiber and omega-3s.

Chebe Original Cheese Rolls or Breadsticks Bake and serve a basketful with soups and stews.

Soft and moist, even after freezing, it’s dairy- and nut-free too.

Katz Sliced Challah Bread A traditional Challah bread for those with food allergies.

Flax4Life Everything Sandwich Buns Nutritious and flavorful flax buns with poppy seed, sesame seeds, onion, & roasted garlic.

Story continues on page 30

28

June 2014

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Story continued from page 28

GLUTEN-FREE BAKING TIPS. Handy as sliced loaves are, there’s nothing like the smell of bread right out of the oven, still warm enough to melt butter (or your favorite dairy-free spread). But gluten-free baking can be tricky. At best, it’s time-consuming and annoying. At worst, it leaves you feeling like a clueless chef.

The secret to a light, fluff y bread with an even texture is in the ingredients and technique. You can try formulating your own blend of gluten-free flours and starches; but for the best results, choose a pre-made gluten-free bread mix and follow a few simple tricks: Mix well. Over-mixing gluten breads makes them tough, but it’s the opposite with gluten-free baking.

Be sure to beat the dough for several minutes to aerate it and make it lighter after baking.

Combine all the ingredients at once, instead of mixing wet and then dry, to create a more even, moist crumb.

Wet your hands. Gluten-free dough is usually sticky, so make sure to douse your hands with water or oil for easier handling.

Use a variety of flours. Some flours, such as garbanzo bean, have a very strong flavor; others, such as rice flour, have a gritty texture. Blending several varieties together plays up the strong suits of each without letting one take over. Premade mixes do this work for you. Some to try:

Use a little extra butter or butter replacement to keep baked goods tender and soft.

Make smaller loaves. Gluten-free breads often brown on the outside before the interior is cooked, or collapse after they’re removed from the oven. Perfect your technique with rolls, baguettes, and mini-loaves before moving on to sandwich breads.

• Gluten Free Mama Mama’s Pizza Crust Mix • Wholesome Chow Gluten Free Scone Mix • Better Batter Gluten Free All Purpose Flour Mix

Check for gums. A good pre-made mix will contain xanthan gum or guar gum to add texture and stickiness in place of gluten.

Tomato and Mozzarella Focaccia Bruschetta

• Pamela’s Products Gluten-free Bread Mix & Flour Blend • Namaste Foods Gluten-Free Bread Mix

MAKES 8 SLICES

Recipe provided by Canyon Bakehouse (canyonbakehouse.com).

8

slices Canyon Bakehouse Focaccia 4 finely chopped plum tomatoes ½ cup finely chopped red onion 2 tsp. balsamic vinegar

30

4

Tbs. extra virgin olive oil 1 tsp. salt 1 tsp. pepper ½ tsp. red pepper flakes (optional) 1 cup mozzarella cheese

1. Combine ingredients, except cheese, in bowl. Top slices of Canyon Bakehouse Focaccia with mixture.

2. Place slices of Canyon Bakehouse Focaccia onto cooking sheet. Top with mixture and add mozzarella cheese. Bake at 450ºF until cheese is bubbly.

PER SERVING: 256 cal; 7g pro; 14g total fat (3g sat fat); 29g carb; 26mg chol; 629mg sod; 4g fiber; 4g sugars

June 2014

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© 2014 Source Naturals, Inc.

3/24/14 11:57 AM

natural gourmet

savory cedar salmon Get all of the health benefits of fatty fish in this delicious dish

By Jonny Bowden, PhD, and Jeannette Bessinger, CHHC

Apple-Glazed, Cedar-Grilled Wild-Caught Alaskan Salmon SERVES 4

Smoky and sweet, this recipe is nothing short of freaky good!

3¼ cups fresh apple cider, divided ¼

cup apple cider vinegar

¼ cup honey (preferably raw, local honey) 1

Tbs. Sucanat or palm sugar

½ tsp. mustard powder 1

20-oz. wild Alaskan salmon fillet

1. Soak 12x6-inch natural cedar grilling plank in 2 cups cider plus enough water to cover completely, 1 hour.

While plank is soaking, whisk together remaining cider, vinegar, honey, Sucanat, and mustard powder in small saucepan over medium-high heat.

Bring mixture to a boil, stirring often.

Reduce heat to simmer, and cook until glaze reaches desired consistency, about 15–20 minutes. Set aside.

3. When fish is nearly done, brush top surface heavily with glaze, and cook 3–4 minutes more, until fish is caramelized and cooked to desired doneness (about 135°F on meat thermometer). Drizzle extra glaze over fish before serving, if desired.

PHOTO: PORNCHAI MITTONGTARE

T

hat pure sugar goo they put on “glazed salmon” in restaurants probably convinces more people to eat fi sh and makes salmon more appetizing to those who otherwise wouldn’t touch it—that’s the good news.

The bad news is that pure sugar goo is pure sugar goo. Plus it’s invariably slapped on farm-raised fish, which aren’t nearly as good for you as the wild variety. For example, farm-raised salmon gets its pink color from dyes, while wild salmon comes by it naturally through its diet.

In the following recipe, Chef Jeannette came up with the idea of using fresh apple cider as the base, to get the delicious, sugary taste of restaurant glaze while minimizing the negatives. We also enhance the flavor by grilling on a soaked cedar grilling plank.

You can get wild Alaskan salmon at health food stores and fish markets.

2. Preheat grill to 350°F, and sprinkle salmon lightly with salt and pepper.

Place plank on grill, cover, and heat 3 minutes. Flip plank, and place fish, skin side down, on plank. Cover grill, and cook 15–20 minutes, until fish is nearly cooked to desired doneness.

Do not flip fish during cook time.

PER SERVING: 286 cal; 28g pro; 5g total fat (1g sat fat); 30g carb; 66mg chol; 81mg sod; <1g fiber; 28g sugars

notes from chef jeannette It’s pretty easy to find a cedar plank nowadays. Most regular and natural grocers may carry a couple varieties. Cooking on cedar is a clean and simple way to add sweet smokiness to grilled foods. You can soak the plank in water or a flavored liquid, such as the cider in this recipe. Even though it’s pre-soaked, you still need to keep an eye on the plank during grill time—after all, it is a piece of wood sitting over a flame! In the unlikely event that your plank catches fire, just put it out with a good spritz of water and move the plank to a cooler part of the grill to finish cooking.

32

June 2014

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