AKiN'S Healthy Edge June 2015

$3 free

June 2015

Supplement Superstars

THE

GUY’S GUIDE

TO PROSTATE HEATH p. 22

4 key nutrients that everybody needs

MANE THINGS Natural remedies for hair loss BEAUTY BOOST The secret to younger-looking skin GREEN POWER Kale’s surprising health benefits 12 TIPS FOR SUMMER SUN SAFETY, p. 12 AKINSCover_June15_JS.indd 1

s ! u l p ARNICA: GOOD

FOR WHAT AILS YOU 5/1/15 10:41 AM

Naked Turtle

Aloe Vera Sun Care

Naked Turtle introduces aloe vera based sun care, formulated by Central Florida dermatologist, Dr. Michael Gutierrez. Naked Turtle products are free of parabens, phthalates, synthetic colors, and chemical scents. SPF 30 Sunscreen offers broad spectrum protection plus the benefits of CoQ10, green tea extract and Irish moss. Aloe Vera Gel is a soothing recovery gel for after sun exposure, formulated with healing aloe & cooling eucalyptus.

Moisturizing Aloe Lotion locks in moisture while nourishing skin with a blend of aloe, shea butter and rose hip oil.

Badger

Sun Care for the Family Badger offer the best in sun protection, for summer and year ‘round. Sunscreen Creams offer broad spectrum SPF 30 protection from non-nano zinc oxide. Tinted Sunscreen Cream offers sheer tint for face and body. Kids Sunscreen Cream is a safe, effective, hypoallergenic formula that is water resistant up to 40 minutes. All Season Face Sticks provide onthe-go protection for active play, any day. Available in Original Unscented and Kids formulas.

Beyond Meat SoFresh

Oral Care Products SoFresh introduces the Flossing Toothbrush, so you can brush and floss at once! The patented double-tiered, dual-action bristles provide the most effective and safest brushing and flossing experience possible. Clean your teeth while removing invisible bacteria and plaque from your mouth. SoFresh Tongue Cleaner, with patented concave head with scraping edge, is designed to effectively clean your tongue, removing bacteria and giving your mouth a fresh and renewed feeling.

Beefy Crumbles Beefy Crumbles offer real beef flavor, but are made with 100% plant-based protein. You get all the protein, with half the fat of ground beef and no cholesterol.

Original Beefy Crumbles offer great flavor for pasta dishes, chili and more. Fiesty Crumbles offer spicier flavor perfect for chili, tacos, nachos and more. Soy & gluten free.

Lifeway California Rancher

9HJJLH .HÀU Probiotic

Try the bold flavor of delicious, dryroasted California almonds seasoned with award-winning Hog Wild Cajun seasoning. Enjoy a healthy snack with just the right amount of spice & crunch.

Made with California grown almonds.

Veggie Kefir is a tart, tangy lactose-free kefir with a burst of garden-fresh flavor. A refreshing way to get your probiotics!

Each bottle is rich in protein and calcium, and contains a full serving of vegetables. No added sugar. Gluten free. Available in Beet and Cucumber flavors.

Hog Wild Cajun Roasted Almonds

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5/1/15 12:34 PM

Mary Ann O’Dell MS,RD

Lily of the Desert

Aloe H2O

A refreshing water beverage enhanced with aloe vera. Each bottle contains a daily serving of aloe vera, with over 200 active, health-boosting nutrients found in organically-grown aloe vera.

Only 30 calories and 6 g of sugar per bottle. Preservative free. Gluten free. Available in 4 refreshing flavors: Pure Aloe, Coconut Lime, Peach Mango or Blueberry Pomegranate.

Intenergy

Hydrolyzed Collagen-Flex Maintain your youth, health and beauty with Collagen-Flex. This easily absorbed liquid formula is formulated to rejuvenate, strengthen, and regenerate.* It promotes muscular and joint elasticity with hydrolyzed collagen, glucosamine, chondroitin, MSM, silica and vitamin C. Natural orange flavor.

Astaxanthin

Astaxanthin is a carotenoid found in salmon, shrimp and krill, responsible for their pink color. Like other carotenoids, Astaxanthin is an antioxidant, protecting cells from damage. Here are just a few of the reasons health experts suggest using Astaxanthin.

Fatigue Fighter: Research suggests astaxanthin may enhance endurance and slow fatigue by boosting mitochondria antioxidant defenses. It may help with muscle recovery and energy.

Immune Response Booster: One study found that daily supplements of astaxanthin may reduce oxidative stress, protect DNA from damage and boost the immune response in healthy young women.

Skin Protector: Astaxanthin can improve skin health and moisture. It also helps reduce damage caused by ultraviolet radiation from the sun, acting almost like an internal sunscreen. If there is sunburn present, Astaxanthin can help fight the inflammation that comes with sunburn.

Brain Booster: Astaxanthin may play a role in healthy brain function. One study found that supplementing with astaxanthin improved red blood cell antioxidant status and decreased phospholipid hydroperoxides levels, which may help prevent dementia.

Youtheory

Men’s Collagen Men’s Collagen is an enhanced collagen formula for men.* With types 1 & 3 collagen, plus 18 amino acids, this formula supplies the structural protein for creating strong and healthy muscles, ligaments and tendons. It rejuvenates hair, supports bone health, and promotes healthy aging. *

HE_June2015_Page1.indd 1

Astaxanthin Pure™ • Supports eye health.* • Antioxidant carotenoid.* • Supplies 4 mg natural astaxanthin from algae.

5/1/15 12:33 PM

June 2015

features 18 The Big 4 Health food store shelves are lined with products designed to do everything from supporting heart health to easing aching joints. But which ones should you really be taking? Individual needs vary, but there are four basic supplements that should form the foundation of almost every health regimen.

22 Man Talk Listen up, guys. Prostate health is no joke. As we age, trouble with this tiny gland can lead to everything from sexual dysfunction to cancer. So it’s never too early to start taking care of your prostate, and these nutrients and herbs can help.

departments NEWS FLASH

6

17

ESSENTIAL FATS

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

SUPPLEMENT ADVISOR

8

Hair Remedies for Men. Forget harsh chemicals and tricky transplants, and try these natural alternatives.

These building blocks of health play numerous key roles in the body.

ADAPTOGENS

26

The best herbs for overcoming stress.

AROMATHERAPY HERBAL ADVISOR

10

Arnica. The healing herb that no medicine chest should be without.

PURE BEAUTY HEALING EDGE

12

Sun Safety. A dozen simple ways to protect your skin while you enjoy the great outdoors.

14

Seasonal Sniffles. How to clear your head without the side effects.

28

HA’s Beauty Promise. The secret to great-looking skin as we age.

CLEAN EATING EXPERT’S CORNER

27

Our guide to the often-surprising benefits of essential oils.

30

Diabetic-Friendly Snacks. Sugar-safe light bites that nourish your body and satisfy the munchies.

NATURAL GOURMET MEN’S HEALTH

16

A holistic approach to male sexual health.

2

32

Salad Superstar. Green up your diet with a healthy dose of kale.

June 2015

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5/1/15 10:38 AM

Imagine getting the benefit of a whole growing season in one tablet From a simple seed, planted in the ground with a little water, nutrients from the soil, and a whole lot of energy from the sun, comes the wholesome nutrition that sustains our lives.

Here is what people just like you have to say about our testing processes:

Natural Factors farms are certified 100% organic. Our crops are fertilized with compost and nitrogen-rich sea plants, and are meticulously cared for by hand. No synthetic pesticides (or even permissible organic pesticides) are used – EVER!

“I never would have imagined that there’d be so much technology involved in maintaining the qualities that are in the plants.”

We have always been committed to growing non-GMO organic seeds, as exemplified in the banner article on GMOs called Seeds of Extinction that our founder wrote in 1985.

We have never grown anything GMO on Natural Factors farms.

We make sure to choose true “species” non-GMO seeds for our seedlings, and we participate in seed saving programs.

Here is what people just like you have said after visiting our farms: “All these incredible products start with this amazing soil.

I’ve never seen soil so rich and full of nutrients before!”

“The quality of the crops are outstanding. And because they’re organic, I know they’re non-GMO.”

In our state of the art laboratories, we use “mass spectrometry” to test for over 400 substances.

Mass spectrometry can test at the molecular – even atomic – level, detecting environmental pollutants such as pesticides, herbicides and fungicides, as well as heavy metals and other undesirable substances.

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The 100% organic, non-GMO nutrient-rich plants grown on Natural Factors farms are harvested at their peak and immediately raw processed at our own facilities, using our proprietary EnviroSimplex® method to retain the vital bioenergetic vitamins, minerals, enzymes, phytonutrients and antioxidants. We ensure the processing temperature always stays below 118°F (48°C). The end result is raw nutrition from whole plants, capturing all the vibrant energy and goodness of nature.

Even when you grow certified organic non-GMO plants, it’s important to test for GMOs and hundreds of other unwanted contaminants. We excel at making sure that every possible test has been conducted to ensure you receive the safest, most beneficial products possible.

wholeearthsea.com †

The free bar does not apply to the boxes of Greens Protein Bars.

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3/24/15 12:13 PM

letter from the editor

Back to Basics Gone are the days when health food stores were mostly poorly lit, hole-inthe-wall shops that offered little more than bulk wheat germ and sawdustflavored vitamin pills. To say that natural health has gone mainstream in recent years would be an understatement— heck, even your local CVS or Walgreens likely has an aisle devoted to vitamins, minerals, and herbal remedies.

Health food stores have changed, too, becoming bright, vibrant centers of wellness that offer everything from (pleasant tasting and much easier-toswallow) multivitamins to fresh organic veggies to cutting-edge energy drinks.

There are more and better products on the shelves than ever, formulated with health-boosting ingredients such as açai berry or pyrroloquinoline quinone (PQQ) that were virtually unheard of only a few years ago.

All of this choice is great for consumers, of course, but it can also be a little overwhelming. Just what exactly are you supposed to take? To a large degree, that depends on the individual—age, gender, and specific concerns (weight loss, heart health, arthritis relief) all come into play. But there are a few key nutrients that can benefit almost everyone. Our cover story this month (“The Big Four,” p. 18) offers an in-depth look at these vital supplements. Make them the foundation of your wellness regimen, and you’ll be well on your way to optimum health.

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

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

Production Director Cynthia Lyons Production Manager Mark Stokes Business & Editorial Offices 300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245 310.356.4100; Fax 310.356.4110 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800.443.4974, ext. 708 Associate Publisher Bernadette Higgins 561.362.3955 Midwest Ad Manager Lisa Dodson 800.443.4974, ext. 703 West Coast and Mountain Ad Manager Cindy Schofield 310.456.5997 Retail Development Group 142 Butterfly Lane Louisville, KY 40229 800-443-4974, ext. 703 Fax: 317-536-3708

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz

THE HEALTHY EDGE. Vol. 5, 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 2015

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5/1/15 9:46 AM

When stress takes hold

Find Your Serene When we’re stressed, our bodies unleash a cascade of over 500 biochemical events that left unchecked can drain our energy, and make us unable to think clearly.

Fortunately, our bodies also have calming chemistries we can tap into.* At Source Naturals®, we understand the science of stress, so we created Serene Science®, a full line of products that work with your body’s natural calming mechanisms to help you relax. From formulas like Theanine Serene™ that soothe both the mind and body, to single-ingredient products that help with one specific type of stress, Serene Science can help you feel peaceful and more balanced.* When we’re serene, our thoughts are clear and our minds focused. We’re able to accomplish more of what we want to in life. Find your serene.

Your body and mind will reward you.* See the video and learn more at SereneScience.com.

S O U R C E

N AT U R A L S

*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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®

© 2015 Source Naturals, Inc.

3/24/15 12:16 PM

newsflash HERB-DRUG INTERACTIONS LACK EVIDENCE Vitamin E: BRAIN ESSENTIAL Researchers at Oregon State University have discovered why vitamin E is essential for a healthy brain. A deficiency may cause neurological damage by interrupting a supply line of specific nutrients and robbing the brain of the building blocks it needs to maintain health. “You can’t build a house without the necessary materials,” said Maret Traber, PhD, lead author of the study, which was published in the Journal of Lipid Research. “In a sense,” she said, “if vitamin E is inadequate, we’re cutting by more than half the amount of materials with which we can build and maintain the brain.”

PROTEIN TIMING MATTERS A study of older men found that with resistance training, the typical strategy of getting most of the day’s protein with dinner is not the most effective one.

Dividing the day’s total protein into four equal amounts, and eating a serving at breakfast, lunch, dinner, and as an evening snack, resulted in greater loss of fat and increase in muscle, which reversed the typical pattern of losing muscle and gaining fat as people age. Researchers recommended a daily protein total of 0.6 grams per pound of body weight (or ideal body weight where weight loss is sought): for example, 108 grams for a 180-pound person. The study was published in the American Journal of Physiology Endocrinology and Metabolism.

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“A misplaced fear about herbdrug interactions is why physicians don’t recommend herbs,” according to Josephine Briggs, MD, director of the NIH’s National Center for Complementary and Integrative Health (NCCIH). In fact, she said at a recent meeting of the American Herbal Products Association, “a lot of the fears about herbs are not founded on good, meaningful, accurate data.” Rather, most are hypothetical, inferred from animal and cell studies, rather than hard evidence.

Briggs noted that there should be more concern about overuse, adverse effects, and deaths from certain types of prescription drugs, especially antibiotics, sleep medicines, and opioid pain relievers. Antibiotic resistance leads to an estimated 2 million illnesses and 23,000 deaths per year. Deaths from prescription opioid pain relievers are on the rise, with more than 16,000 reported annually, as of 2010. And prescription sleep medicines, especially among older people, are another area of concern.

To bridge the herb-drug information gap, the NCCIH is launching a new research project to establish which interactions do or do not exist between the most widely used herbs and drugs.

Bonus Benefits of Walking Groups Not motivated to go walking, even though you know you should? Joining a walking group can help. It builds relationships and boosts mood more than going solo, according to studies of more than 2,000 people. A review of the research, which was published in the British Journal of Sports Medicine, found that three-quarters of people who tried walking groups stuck with them. To find groups near you, check out mapmywalk.com and walkers.meetup.com.

Eggs Enhance Veggies Eating cooked eggs with veggies increases nutrient absorption considerably, according to a study of 16 healthy young men who ate a salad of tomatoes, shredded carrots, baby spinach, romaine lettuce, and goji berries. Compared to eating the salad without any eggs, eating it with three eggs increased absorption of carotenoids, including beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin, by up to nine times. Study findings were presented at an annual meeting of the American Society for Nutrition.

June 2015

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5/1/15 10:59 AM

LICENSE TO CHEAT

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Enjoy the moment and bond with your food—with Digest Smart!

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Available at health food stores and other fine retailers everywhere.

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3/24/15 12:15 PM

supplement advisor

By Vera Tweed

hair remedies for men Forget harsh chemicals and tricky transplants, and try these natural approaches to thinning hair

G

uys, if you think you’re losing your hair, you’re not alone. Two in every three men experience some hair loss by the age of 35, and by age 50, that number jumps to 85 percent, according to the American Hair Loss Association.

While heredity certainly plays a role, nutrition, hormones, and environmental toxins are other key players—players that you can control, to some degree.

“Hair follicles are a time-lapsed picture of the health of your whole body,” says Alan Christianson, NMD, medical director of Integrative Health Care in Scottsdale, Ariz., and author of The Complete Idiot’s Guide to Thyroid Disease. In particular, eating too little protein, using toxic grooming and household products, and ignoring hormonal malfunctions are key contributors to hair loss.

A Hidden Protein Shortage When you eat food or take supplements, your body allocates nutrients to different areas, based on what you need most to survive. First, the vital organs get fed, then muscles and bones, connective tissue, Terry Naturally Hair Renew Formula features a combination of nutrients for healthy hair growth, including millet seed oil and biotin.

Paradise Herbs Fo Ti is made using a natural extraction process, which preserves all of the herb’s active compounds for a more potent formula.

Reserveage Organics Keratin Booster for Men contains natural DHT blockers and solubilized keratin for stronger, fuller hair.

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skin, nails, and hair. Hair is last because you can survive without it.

Protein is the key building block of hair, but a dietary imbalance often creates a hidden deficiency. When we eat, about 10 percent of the protein we take in is used to break down our food, and the leftovers may not be enough to support healthy hair growth.

Christianson recommends getting 20–30 percent of your daily calories from protein, which is significantly more than many popular meals provide. Pizza, for example, contains only 17 percent.

Eating a lean piece of poultry or meat instead will help nourish your hair.

Grilled or broiled cold-water fish, such as salmon, is another good option.

SUPPLEMENTS FOR HEALTHY HAIR

A combination of minerals and biotin, found in a good quality multivitamin, support hair growth and overall health. Silica, naturally present in horsetail, is used to enhance skin, hair, and nails. In addition, these supplements target specific areas:

Hormones and Toxins

DHT BLOCKERS: He shou wu (also called

Elevated DHT (dihydrotestosterone), a hormone made from testosterone, contributes to both hair loss and prostate enlargement. Some supplements (and hair-loss drugs) block production of DHT. Low levels of thyroid hormone, which Christianson is seeing more and more often among men, is another hair robber.

He recommends getting a total of about 300 mcg of iodine per day to help maintain healthy thyroid levels. Be aware, however, that too much iodine can actually depress thyroid levels, so pay close attention to the amount you’re getting from both supplements and food.

Toxins, especially those in personal grooming products, can increase production of DHT and suppress thyroid hormone. Non-toxic versions of shaving cream and other men’s skin and hair care products are widely available in health food stores. Switching to toxin-free household cleaners and natural pesticides and herbicides in the garden can also help reduce exposure to hormone-disrupting chemicals.

fo ti) is used to restore hair in traditional Chinese medicine. Saw palmetto and phytosterols offer prostate benefits in addition to helping lower DHT levels.

KERATIN: Found in some combination formulas that contain DHT blockers, keratin is the main type of protein that makes up hair. A special form, called “solubilized keratin,” is designed to be well absorbed and boost hair health. Some shampoos and conditioners also contain keratin.

MILLET SEED OIL EXTRACT: Miliacin, the

key active ingredient in millet seed oil, has been found to enhance the health and appearance of hair by increasing cell turnover and regeneration.

No matter what you choose, be sure to give it plenty of time to work.

The cells in hair follicles take about three months to regenerate, and hair grows about one-half inch per month.

Because of this slow turnover, it will take three or four months before results of an improved diet or supplement regimen start to be visible near the roots of your hair.

June 2015

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5/1/15 11:00 AM

Bring it On, Stress Carlson Nutra-SupportÂŽ Stress is there for you.

Carlson Nutra-Support Stress is specially formulated to help your body replenish the nutrients lost during high-stress times. Each tablet combines eight B vitamins that work together to support nervous system health and energy metabolism. The addition of vitamin C promotes antioxidant protection and immune system health.* Don’t let stress hold you back.

Years STRONG

888-234-5656 | www.carlsonlabs.com *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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3/24/15 12:11 PM

herbal advisor

arnica

For What Ails You

W

HAT IS IT? Arnica is a homeopathic and herbal medicine from the Arnica montana plant, known for its bright yellow flowers. Native to Europe, arnica is both a homeopathic and herbal medicine— the flower is extracted and processed differently when used homeopathically.

TOP USES: Homeopathic arnica has a long history of use as a healing remedy.

Here’s a quick overview of arnica’s most common health applications (prevention and/or treatment of): Bone fractures Bruises and black eye Rashes, including eczema Pre- and post-surgical healing Shock associated with burns Sore muscles Sprains, strains, and swelling Traumatic injury, all kinds

under-eye puffiness and is therefore added to some eye creams (try Home Health Goji Berry Eye Cream). And homeopathic pills may help clear up certain types of acne. According to expert Jacquelyn Wilson, MD, DHt, of Escondido, Calif., arnica is excellent for painful acne with a sore, bruised feeling in your skin; a sunken, red face with the feeling of heat on the lips; itchy, burning pimples; or pimples occurring in crops—one heals, a new eruption pops up near it.

supplement options & dosages:

TIDBITS: In one study, herbal arnica gel (not homeopathic) was shown to provide relief of pain and stiff ness for mild-tomoderate knee pain when applied twice daily for six weeks.

For topical uses: Look for arnica gel, cream, oil, or ointment, either as a homeopathic preparation or as pure arnica extract (herbal-based). Rub on sites that are not bleeding (e.g., sprains, burns, swollen areas, and cuts that have scarred and healed).

For pills: Let 3–5 pellets (30x or 30c dilution) dissolve under your tongue; repeat 3–4 times a day between meals until symptoms are resolved.

BEAUTY & PERSONAL CARE: Arnica oil, which makes a great massage oil, soothes achy muscles and tired feet (try adding to a foot bath). The cheerful yellow flower can also help reduce

CAUTIONS: Never apply arnica to an open wound or broken skin—it can be toxic if it gets into the body. Similarly, homeopathic pellets are the only safe way to take arnica internally (avoid ingesting

Natural Shock Therapy

“Arnica is one of the best remedies for those who are in a state of shock,” says Vinton McCabe, author of The Healing Enigma: Demystifying Homeopathy. “And the shock need not have come about as a result of mechanical injury.” According to McCabe, this shock can include bad news, emotional upset, the loss of a loved one, or other trauma.

“For people needing arnica, touch is a major issue,” says McCabe. “The whole body becomes overly sensitive. Their sense of touch has been altered through their trauma, so that everything overwhelms them as concerns the sense of touch.”

People suffering from shock who feel wounded, seem disoriented, and/or are worse from any jarring or sudden movements respond well to arnica, says McCabe.

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By Nicole Brechka

the remedy in any other form). Stop using arnica if you develop a rash, which indicates a possible sensitivity to a compound in the fl ower (helenalin). flow

Boiron Arnica Montana 30c is a popular and easy-to-use homeopathic single remedy for bruising and trauma.

Paragon Plus Arnica Oil is a must for the home medicine cabinet! Massage directly into tissue traumatized by accident or by overexertion.

Peaceful Mountain Arnica Plus Pe H Homeopathic Gel combines arnica w with devil’s claw and white willow.

It provides immediate relief for sore o or cramping muscles

June 2015

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4/28/15 1:55 PM

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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.*

Visit www.Kyolic.com to learn more

Available at all fine health food stores. For more information, talk to one of our nutritionists on staff at 1-800-421-2998 and mention this ad for a FREE SAMPLE! Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *

These statements have not been evaluated by the Food and Drug Administration. 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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4/13/15 3:01 PM

healing edge

sun safety

By Lisa Turner

A dozen timely summertime tips

L

ove the sun? You’re not alone. In a recent survey, 75 percent of Americans said they thought sun exposure was healthy. It’s true that sun exposure boosts vitamin D production, enhances immunity, improves mood, and increases nighttime production of melatonin, a natural hormone that enhances sleep and slows down the aging process. But too much sun damages skin and eyes, and increases cancer risk. The trick is to enjoy the outdoors while minimizing the damage. Try these 12 easy ways to make your summer safer:

1. Cover up.

7. Drink green tea.

A white T-shirt has an SPF of about 7; dark blue or bright orange clothing has more. Tightly woven fabric offers the best protection—if you can see light through the fabric, it won’t protect you. Or look for UPF (UV protection factor) rated clothing.

It contains polyphenols that have been shown to inhibit cancer, including skin cancer, probably by enhancing DNA repair.

Topical application of green tea also has protective effects.

2. Check the time.

The sun’s rays are most intense between 10 a.m. and 4 p.m., so plan ahead, and wear protective clothing during peak times.

3. Use safe sunscreen.

Some conventional sunblocks contain ingredients that can increase the rate of tumor formation, disrupt the endocrine system, or lead to DNA damage.

Choose natural and/or organic formulas based on zinc oxide and titanium dioxide that are free of parabens and nanoparticles.

8. Stay y dry.

The sun’s rays are most intense

Thee Food Th Fo and Drug Administration (FDA) banned the word “waterproof” from ba an sunscreen labels because it’s completely s misleading. Don’t count on sunscreen to protect you in the water—protective clothing is a better option.

between 10 a.m. and 4 p.m.,

9. Take your vitamins.

so plan ahead, and wear

Vitamin A or mixed carotenoid supplements may prevent melanoma, the potentially fatal form of skin cancer. In one large study, people who took vitamin A or mixed carotenoids t were 40 percent less likely to develop w melanoma than those who didn’t. And the mela eff ects were more pronounced in women than effects w men. Use caution, however, as high doses of vitamin A can cause liver toxicity.

protective clothing during peak times.

4. Slather it on.

Use enough sunscreen to generously coat all exposed skin—about one ounce of sunscreen for the average person.

Apply it 15 minutes before going outside, and re-apply every two hours, especially after swimming.

10. Treat burns.

Try lavender oil, diluted with 10 parts water, applied directly to skin. Aloe vera gel offers immediate cooling and soothing—keep some in the refrigerator for increased relief. And calendula salve helps heal sun-damaged skin fast.

5. Wear a hat.

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Choose a wide-brimmed one that shades your face, ears, and the back of your neck. If you wear a baseball cap, protect your ears and neck with a good quality sunscreen. Canvas or other tightly woven fabric offers the best protection.

11. Wear shades.

6. Seek shade.

12. Don’t be fooled by clouds.

Hang out under an umbrella, tree, or covered area, especially during peak sun hours. But be aware that UV rays can be reflected off of water, sand, and concrete—so you can still burn in the shade.

About 60–80 percent of UV rays pass through thin clouds. UVA rays also penetrate glass, so you should use sunscreen even when you’re indoors near windows or in the car for a long time (such as during a road trip).

UV rays can burn the surface of the eyes and increase the risk of cataracts. Always wear sunglasses that offer 100 percent UV ray protection. Wraparound styles are best.

June 2015

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expert’s corner

seasonal sniffles

Q:

by Emily A. Kane, ND, LAc

Natural allergy fighters can clear your head without the side effects

Every year around this time, I start sniffling and sneezing. I’ve tried over-thecounter allergy medicines, but they always leave me feeling groggy—and with my busy schedule, I need my energy! What can you suggest? — Carol M., Pacifica, Calif.

A:

Your story is a familiar one. Americans make more than 12 million doctor visits each year for this common concern.

Multiple factors conspire to create the dreaded days of runny noses, itchy and watery eyes, and relentless sneezing. But even though you really can’t control the amount of pollen or smoke in the air, there are some sensible ways to reduce the impact of environmental allergens—plus herbs and nutrients that can provide natural relief.

Shower in the evening to lessen the likelihood of pollen and other airborne irritants accumulating in your bed.

Vacuum carpets weekly and sweep under the furniture. Use a HEPA filter in your home, particularly in your bedroom at night.

Wash sheets and other bed covers in hot water every two weeks, and use hypoallergenic zipped covers on pillows, duvets, and mattresses.

Don’t spend extra time outside on windy days or when the pollen count is high.

Eat well: fresh vegetables, whole fruits, and lean protein.

Avoid refined carbs and white sugar—sugar can reduce white blood cell function by 50 percent for 2 hours after you consume ½ tsp.

Reduce mold growth by running a dehumidifier in moist rooms, such as the bathroom or laundry area.

Start a regimen of natural antihistamines, especially vitamin C (about 2 grams daily) and potent bioflavonoids (quercetin, turmeric, rutin, hesperidin).

Take fish oil (at least 1,000 mg of mixed EPA and DHA) every day.

Try nasal irrigation. I like the “neck neutral” Nasopure, but Neti pots also work well, as do bulb syringes.

Allium cepa is a helpful homeopathic remedy for watery eyes and itchy nose. For itchy eyes and runny nose, try homeopathic Euphrasia.

The herb butterbur has been documented to relieve allergy symptoms as well as—or better than—Allegra and Zyrtec in European studies.

14

Also, don’t compound your problem with food stressors. Be aware of wheat, dairy, soy, tomatoes, coffee, peanuts, shellfish, eggs, and corn. If you’re an “allergic” person, try giving up these foods for two weeks, and then reintroduce one into your diet every three days. Look for changes in mood, skin, or bowel function to determine if you may be sensitive to any of these foods.

Control your histamine levels naturally. Eat food that’s high in vitamin C and bioflavonoids. Drink lots of water (64 ounces daily) to dilute any pollutants you’re exposed to, and avoid caffeine, which is dehydrating.

Also try fermented foods, which have been shown to increase the immune competence of mucous membranes. Pickles, plain yogurt (if you’re not sensitive to dairy), fermented breads (if you’re not sensitive to wheat), miso (if you’re not sensitive to soy), and kombucha drinks are good options.

June 2015

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F I N D Y O UR INNER C AL M

For more information, visit www.naturalvitality.com.

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A Holistic Approach to Men’s Sexual Health

BY MARY ANN O’DELL, MS, RD

AS MEN AGE, they become more interested in improving their health, increasing endurance and vitality throughout their lifetime, and this includes sexual health. The National Institutes of Health estimates that erectile dysfunction (ED) affects as many as 30 million men in the United States, and the incidence increases with age.

While it may be an uncomfortable subject, it is becoming more important to men to take control of their sexual health and reduce ED. Natural approaches can help by promoting healthy libido and improving overall sexual health.

Ginkgo helps improve circulation, and adaptogens such as eleutherococcus and ginseng help reduce stress and restore energy and balance in the body.

In addition to these specific herbs, men should take a high potency daily multivitamin to ensure they are getting the essential nutrients needed for optimal health.

LIFESTYLE SUPPORT A healthy diet is the foundation for optimum health. Nourishing your body with organic fruits and vegetables, whole grains, lean meats, and nuts and seeds will translate into improving health in your whole body. Exercise, stress reduction, and sleep are also important factors for sexual health. Exercise can help boost your mood and self-esteem, which translates into feeling better about yourself. Stress and lack of sleep are two killers of sexual desire, so make sure to keep stress under control and get enough sleep to ensure that you’re feeling your best.

HERBAL SUPPORT Numerous herbs have been found to play a role in enhancing libido in men. Maca enhances sexual function and energy in both men and women. It has been shown to decrease anxiety, lower blood pressure, and increase DHEA in men. To boost testosterone levels in men, tribulus has been used as an aphrodisiac for centuries.

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16

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June 2015

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5/1/15 11:01 AM

Essential Fatty Acids The Building Blocks of Health TURNS OUT NOT ALL FAT IS BAD! This may sound strange, but there are good fats, and they are absolutely essential for good health. Essential fatty acids (EFAs) are the building blocks of fats that play numerous important roles in the body. EFAs are a source of energy, they insulate your body against heat loss, prevent drying and flaking of skin, and are the building blocks of all cell membranes. They are also responsible for the production of prostaglandins, which

BY MARY ANN O’DELL, MS, RD

are hormone-like substances that regulate many body processes including inflammation, cardiovascular, and immune functions. The two main categories of essential fatty acids are omega-3 and omega-6. These are called essential because our body requires them but does not manufacture them, so we must get them in our diet.

Omega-3 fatty acids include EPA and DHA and are found in fatty fish, such as salmon or tuna. Sea krill has become another source for EPA and DHA, along with antioxidant astaxanthin. Flaxseeds also contain fatty acids that convert to EPA and DHA in the body. Omega-3 oil intake from fish, krill, or vegetable sources (such as flaxseed) may help reduce risk for developing heart disease and may support mood and mental health. EPA specifically decreases inflammation in the body, while DHA targets eye and brain health. DHA is required for normal fetal brain development.

Omega-6 fatty acids, including linoleic acid (LA) and gamma linolenic acid (GLA), are popularly used for PMS complaints, healthy skin, and for their anti-inflammatory benefits. The most common omega-6 supplements are derived from evening primrose oil, borage oil, or black currant seed oil. Flax also contains omega-6 fatty acids.

Whether you get them from fish, krill, seeds, or a blend of all three, these good fats are truly essential and are needed for optimum health.

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The Healthy Edge

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5/1/15 11:02 AM

Looking to design a supplement plan and aren’t sure which nutrients are the most essential? Start with the basics—four vital supplements that everyone needs

THE

BIG4

BY MICHAEL A. SMITH, MD

T

he Egyptian pyramids have lasted for more than 4,000 years because of one thing—a solid foundation.

Your supplement regimen needs a sturdy base too.

The supplements comprising this foundation support basic life processes, such as cellular energy production, growth, repair, and regeneration. No matter who you are or what you’re going through, you need the same foundational supplements as everybody else.

Think of them as the essential nutrients for living well as a human. They include four building blocks:

18

June 2015

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1

AN IDEALLY DOSED MULTIVITAMIN/ MINERAL

The numbers they came up with in 1941 eventually became the RDAs. Although they’re updated every five to 10 years, those numbers haven’t changed signifiThe very first and most important cantly over time. Today, most convensupplement of your foundation is a daily tional doctors use recommended daily multivitamin/mineral. Never think of the intakes or RDIs, instead of RDAs. These basic vitamins and minerals as outdated. are basically the same thing, but they’re From vitamin A to the mineral zinc, your broader in scope because they establish body is totally dependent on these the daily dose needed to keep 98 percent nutrients for optimal health. You can of people healthy (or, more accurately, always live without the latest Amazofree of nutrient-deficiency diseases) nian herb that claims to cure everything, across every demographic. but you can never live without vitamins Here’s the point: Both the and minerals.

RDAs and the RDIs are pretty It can’t be stressed enough, though, much useless, because they that not all multivitamins are the same. set the bar very, very low.

There are your basic, bare-bones It’s time for our government multivitamins that provide minimal doses to stop asking, “What level of some essential nutrients. And then of a nutrient prevents there are your robust multivitamins that horrible, disfiguring diseases?” deliver ideal doses of a full spectrum of and start asking, “What level essential nutrients. of a nutrient will create the most What is the main difference between vibrant, optimal health in the majority these multiples? Dosage. The first type is of human beings?” based on the government’s “recomAnd that’s exactly what the IDI does. mended dietary allowance,” or RDA, and This ideal dosing system is based on the second reflects what is called the research proving the “ideal daily intake,” positive benefits of or IDI. Here’s the point: vitamins and minerals To fully compreBoth the RDAs and in treating various hend the difference the RDIs are pretty age-related disorders. between these two As an educated approaches, we have much useless, because consumer, get into the to go back a little bit they set the bar very, habit of looking at the in time. Have you back of the label— ever wondered who very low. where the Supplement established the RDAs Facts are—not the front. Look at the for all the vitamins and minerals, and doses. Are they based on the RDA/RDI or how they got the numbers they did? the IDI? The chart on p. 20 can help you During World War II, the U.S. National identify an ideally dosed multivitamin.

Academy of Sciences (NAS) had a goal of preventing nutrient-deficiency diseases in the armed forces, in civilians being OMEGA-3 rationed food, and in children enrolled in FATTY ACIDS school lunch programs. The NAS created The second building block of a a committee, later named the Food and strong nutritional foundation for Nutrition Board, to answer questions optimum health should be a high-quality such as: How much vitamin D is necesomega-3 fatty acid supplement. In the sary to prevent rickets? How much simplest terms, omega-3 fatty acids are vitamin C is needed to prevent scurvy? healthy fats. They’re sometimes called How much vitamin B1 (thiamine) is “essential fatty acids” because, quite simply, they are essential to health. Yet required to prevent beriberi?

2

your body can’t make them, so you have to get them either through your diet or supplementation.

The United States hasn’t set an RDI for omega-3 fatty acids yet, but several other countries have, including Canada, Sweden, the United Kingdom, Australia, and Japan. It usually falls somewhere between 300 and 500 mg per day of EPA and DHA—the primary omega-3 fats you want. I’m betting within the next decade or two the U.S. government will assign them an RDI, giving them equal status with vitamins and minerals, as they are so critical to human health.

The recommended 300–500 mg per day, however, is a bare minimum.

If you have cardiovascular disease, the American Heart Association recommends 1 gm of fi sh oil daily. And you should raise that dosage to 2–4 gm if your triglycerides are elevated.

How can you find a high-quality fish oil? Look for the IFOS score. IFOS stands for International Fish Oil Standards. It’s an independent group that measures purity and potency. Purchase only fish oil products with an IFOS of 4 or 5.

The Healthy Edge

HE_June2015_Feature_The Big 4_JS.indd 19

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5/1/15 11:05 AM

THE BIG 4, cont.

3 UBIQUINOL COENZYME Q10 The third supplement of your foundation is coenzyme Q10 (CoQ10), in the ubiquinol (not ubiquinone) form. This one supplement can make such a big difference in your health and well-being that every single American adult could benefit from taking it.

What the heck is a coenzyme? Well, “co” means “with” or “together.” And enzymes catalyze all the chemical reactions in your body that sustain life.

So coenzymes work together with enzymes to keep you alive. Sounds important, huh?

If your CoQ10 levels are low, you won’t just feel tired and drained—every cell, tissue, and organ in your body will suffer.

This vital nutrient is best known for promoting cardiovascular health. And that makes sense when you think about it, because your heart demands more energy than almost any other organ in your body. But CoQ10 has other benefits too—benefits to your brain, nerves, and immune system.

CoQ10 is naturally produced in the body, but you make less of it as you get older. Tissue samples have revealed that CoQ10 levels tend to peak around age 20 and then gradually decrease with age.

It’s not just aging that diminishes CoQ10 levels. Statin drugs, used for lowering cholesterol, are also notorious CoQ10 robbers. Just one month of statin treatment can lower your CoQ10 levels by 40 percent. And people with certain cardiovascular diseases are prone to having low levels of CoQ10 in their heart tissues, where they need it most.

Take between 100–200 mg per day of ubiquinol CoQ10.

20

RECOMMENDED INTAKES OF VITAMINS AND MINERALS VITAMINS AND MINERALS

AVERAGE OF RDA AND RDI

IDI

900–5,000 IU

5,000 IU

Vitamin B1 (thiamine)

1.5 mg

125 mg

Vitamin B2 (riboflavin)

1.5 mg

50 mg

Vitamin B3 (niacin)

20 mg

190 mg

Vitamin B5 (pantothenic acid)

10 mg

600 mg

Vitamin A (90% beta-carotene)

Vitamin B6 (pyridoxine)

2 mg

100 mg

Vitamin B12 (cyanocobalamin)

6 mcg

600 mcg

Vitamin C

100 mg

2,000 mg

Vitamin D3

400 IU

2,000 IU

30 IU

100 IU

30–300 mcg

3 mg

Vitamin E Biotin

None

3 mg

Calcium

Boron

1,000 mg

1,000 mg

Choline

100–500 mg

500 mg

25 mcg

500 mcg

Chromium Copper

900 mcg

1 mg

Folate

400 mcg

400 mcg

Inositol

None

250 mg

Iodine

200 mcg

1 mg

Lipoic Acid

None

100 mg

Lutein

None

15 mg

Lycopene Magnesium Manganese Molybdenum PABA

None

3 mg

400 mg

400 mg

1 mg

2 mg

25 mcg

125 mcg

30 mg

200 mg

Potassium

35–80 mg

35–80 mg

Selenium

25 mcg

200 mcg

Zinc

15 mg

35 mg

June 2015

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3

PROBIOTICS

5 WAYS TO SPOT A HIGH-QUALITY SUPPLEMENT

The fourth supplement of your foundation is probiotics, the good-foryou bacteria that inhabit your gastrointestinal (GI) tract. The truth is, you’re only as healthy as your gut. When your gut health is compromised, it doesn’t matter how healthy your diet is—you won’t be able to extract all of the nutrients from food.

Not only that, a good portion of your immune system—about 70 percent—is located within your GI tract. As long as you have The truth is, a healthy you’re only as balance of healthy as good-to-bad bacteria in your your gut. gut, it’s OK (and normal) to host some of the bad guys. If you don’t have this healthy balance, digestive and immune function can suffer, resulting in problems from indigestion to inflammatory bowel disease.

So why are so many of us lacking in these friendly flora? For starters, antibiotics. They don’t just kill harmful bacteria—they wipe out the good guys, too. Other factors that can lower levels of beneficial bacteria include alcohol, smoking, stress, aging, and the typical, enzyme-deficient American diet.

A quality probiotic will provide at least 5–20 billion colony-forming units (CFUs) of two primary strains: Lactobacillus and bifidobacteria.

Viva Vitamins Ultra Duo Dophilus is an 8-strain probiotic blend supplying 15 billion viable organisms per capsule.

Check for GMP Compliance As of June 2010, it became mandatory that all nutritional supplements made or sold in the United States be manufactured in accordance with GMPs, a set of manufacturing processes, safety procedures, packaging standards, and laboratory testing protocols that help ensure a quality product. The requirements include provisions related to cleaning of work areas, qualitycontrol procedures, and proper manufacturing operations with calibrated machines.

Choose Brands that Test and Test Again The only surefire way to know a product is accurately labeled is to test it. By law, every nutritional supplement manufacturer should be subjecting each raw material they use in a particular product, as well as the finished product itself, to a series of identity and purity tests. And purity tests can easily determine if a product has been contaminated or adulterated.

Consider the Ingredients’ Origins In general, the best sources of raw materials are the United States, Japan, and Europe.

Ask for a Certificate of Analysis Don’t just take a company’s word for it that they test their raw materials and finished products. Ask for proof. Pick up the phone and request that the company send you a Certificate of Analysis, commonly referred to as a C of A. If a company tells you they don’t have a C of A or won’t release it, then that’s probably a good reason to find another company from which to purchase supplements.

Healthy Origins Ubiquinol CoQ10 100 mg is made with Kaneka QH Ubiquinol, a patented form of the nutrient known for its superior absorption rates.

Paragon Plus Energy Source Multi is a nourishing and energizing high potency multivitamin, perfect for active adults.

Paragon Plus Super Acti-Omega is made with USP marine fish oil, tested for purity and potency.

It supplies ideal doses of EPA and DHA.

The Healthy Edge

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5/1/15 11:05 AM

MANTALK

THE GUY’S GUIDE TO PROSTATE HEALTH

BY JACK CHALLEM

22

F

or lot of guys, the seat of their manhood isn’t where most women might imagine.

It’s in a relatively small gland, called the prostate, normally only a couple inches in diameter and weighing a scant 11 grams. The prostate secretes a milky fluid that contributes to the volume of semen. Its alkaline pH enables sperm to survive in the acidic environment of the vagina—biology’s effort to boost the odds of conception.

But because of the gland’s location—just below the bladder and surrounding the urethra—prostate disorders can ricochet. When prostate disease squeezes or irritates the urethra, the resulting symptoms can include a sudden urge to urinate, dribbling, and other uncomfortable symptoms. Worse, repeatedly getting up at night to go to the bathroom can rob men of important sleep.

In most men, the prostate starts to enlarge by around age 40. This condition, called benign prostatic hyperplasia (BPH), is a noncancerous growth of the gland, although it may sometimes be a prelude to prostate cancer. Another troublesome condition is prostatitis, or inflammation of the prostate, which can affect men of any age.

June 2015

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The good news is that many prostate issues can be prevented or lessened through diet, lifestyle changes, and supplements. From a dietary standpoint, it’s important to consume lots of veggies, which are rich in antioxidants and anti-inflammatory nutrients.

Beating BPH Doctors at the Fred Hutchinson Cancer Research Center in Seattle have identified some of the dietary habits that influence BPH risk. High intake of red meat and dietary fat increases the odds of developing BPH, whereas eating lean protein and vegetables is associated with a lower risk. In addition, dietary intake of lycopene and zinc, as well as supplemental intake of vitamin D, appear to lower the risk of BPH. Lycopene. The prostate contains cellular receptors specifically for lycopene, a red antioxidant found in tomatoes, watermelon, guava, and pink grapefruit. Such receptors suggest the importance of lycopene in prostate health. In one study, German researchers asked 40 men with BPH to take 15 mg of lycopene daily for six months. Prostate growth stopped in men taking lycopene supplements, whereas prostate size increased by almost 25 percent among men taking placebos. Furthermore, the majority of men taking lycopene benefited from decreases in prostatespecific antigen (PSA), a marker of prostate cancer risk.

Cranberry. In another study, researchers in the Czech Republic treated 42 men with lower urinary tract symptoms characteristic of BPH. The men also had elevated PSA levels. Doctors provided the men with either 1,500 mg of dried cranberry fruit or placebos daily for six months, after which their health was reevaluated. The men taking dried cranberries had significant reductions in urinary symptoms, lower PSA levels, and improvements in overall quality of life.

Men taking placebos had no significant improvements.

Saw palmetto. Extracts from the berries of Serenoa repens have long been a treatment for BPH in Europe. The berries are rich in a plant sterol known as beta-sitosterol and antioxidant flavonoids. Although studies have yielded conflicting results, considerable evidence does support the use of saw palmetto for BPH. Timothy J. Wilt, MD, and his colleagues at the Minneapolis Veterans Affairs Medical Center analyzed the results of 18 studies of saw palmetto that included almost 3,000 men. The analysis, published in the Journal of the American Medical Association, concluded that “extracts from the saw palmetto plant, S. repens, improve urinary tract symptoms and

(urine) flow measures in men with BPH.” Wilt added that saw palmetto produced results similar to that of the leading drug used to treat BPH. The herbal extract had one other benefit: it caused erectile dysfunction in only 1 percent of men, whereas the drug resulted in impotence in 5 percent of men.

Pygeum and Stinging Nettle. These two herbs are often used in combination.

In a European study, researchers asked 134 patients to take capsules containing extracts of both herbs. After 28 days, urine flow, residual urine, and nighttime urination were significantly reduced.

Both pygeum and stinging nettle contain large amounts of beta-sitosterol.

quercetin:

lycopene:

a natural anti-inflammatory, this nutrient eases prostatitis

it’s found in tomatoes, as well as watermelon, apricots, guava, and pink grapefruit

stinging nettle:

famous as an allergy aid, this herb is also used for enlarged prostate

saw palmetto:

it’s a natural treatment for BPH—and can also help reverse hair loss in men

dried cranberry:

one study showed that the fruit lowered PSA levels

The Healthy Edge

HE_June2015_Feature_Prostate_JS.indd 23

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4/28/15 2:11 PM

MAN TALK, cont.

Super Shopping Tip: THE BEST LYCOPENE

Tomato-source lycopene is somewhat of a misnomer because it actually contains a complex of related antioxidants. Although lycopene might exert the greatest protective effect on the prostate, the sum of the entire complex may be greater than its parts. When shopping for lycopene supplements, look for those containing Lyc-O-Mato, a proprietary tomato lycopene complex that contains the full complement of tomato carotenoids and other antioxidants.

Taming Inflammation Prostatitis literally means “prostate inflammation.” While it can be caused by a bacterial infection, often it’s not. Worse, nonbacterial prostatitis may be persistent, lasting months or even years.

Sometimes prostatitis symptoms are very similar to BPH, causing an urgent need to urinate, frequent urination, and dribbling. More often, prostatitis results in pain when urinating, painful ejaculations, or more generalized pain in the groin or pelvic area. A physician can help distinguish prostatitis from BPH. Quercetin, an antioxidant found in the skins of apples and red onions, may help resolve nonbacterial prostatitis. In one study, men with prostatitis took 500 mg of quercetin twice daily for a month. Two-thirds of the men had at least a 25 percent reduction in symptoms.

When researchers added bromelain and papain, two other supplements known for their anti-inflammatory benefits, 82 percent of the patients benefited.

Other anti-inflammatory supplements, such as curcumin (a compound from the spice turmeric) and omega-3 fish oils, could help as well. An article in Alternative & Complementary Therapies noted that, in bacterial prostatitis, zinc supplements may enhance the effectiveness of antibiotics. Non-nutritional therapies might provide benefits as well, including prostate massage (done by a urologist) and physical therapy to exercise the pelvic area.

Protective Supplements for Prostate Cancer Almost 20 years ago, Edward Giovannucci, MD, of the Harvard Medical School, reported that diets high in lycopene were associated with a substantially lower risk of prostate cancer. Tomato sauces and raw tomatoes combined with fatty foods appeared to reduce the risk compared with tomato juice or raw tomatoes. The reason is that cooking tomatoes breaks down the cell matrix and enhances the bioavailability of lycopene. And because lycopene is fat-soluble, eating it with a little fat enhances its absorption.

Dozens of studies have confirmed the association between lycopene intake and a lower risk of prostate cancer. And several small studies of lycopene supplements have found modest benefits in men with prostate cancer.

In a yearlong study, researchers reported that taking 4 mg of lycopene daily helped prevent the progression of a precancerous prostate condition to actual cancer.

Larger amounts of lycopene might have therapeutic benefi ts in prostate cancer.

Researchers at the Karmanos Cancer Institute in Detroit followed the health of 26 men scheduled for prostate cancer surgery. Fifteen of the men were given 30 mg of natural-source lycopene daily. After three weeks they showed definite signs of tumor regression.

Other research has focused on inositol hexaphosphate (IP-6) in many types of cancer. In preclinical studies conducted at the University of Colorado, IP-6 led to significantly reduced tumor sizes. Tumor shrinkage resulted from cutting off the blood supply to prostate tumors.

24

Like it or not, BPH and prostate cancer are age-related issues that many men will have to face. The best approach to reducing risk is to maintain a healthy lifestyle and diet. And adding some supplements may provide extra dietary and biochemical insurance.

Irwin Naturals Prosta-Strong provides synergistic support with a formula that includes pygeum, saw palmetto, quercetin, and Lyc-O-Mato.

Paragon Plus Super ActiOmega is made with USP marine fish oil, tested for purity and potency. It supports healthy inflammation response in the body.

Solaray Pygeum & Saw Palmetto features guaranteed potency extracts of two prostate-supportive herbs.

Wakunaga Kyolic ProstaLogic combines saw palmetto, pygeum, and Lyc-O-Mato lycopene in one well-rounded formula.

IntegriHerb™ Cranberry These premium quality, fullspectrum, whole-herb capsules supply antioxidant compounds that support urinary tract health.

June 2015

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5/1/15 11:49 AM

When it comes to the power of pure protein, Bluebonnet’s kosher- certified Super Earth® Organic VeggieProtein surpasses all others.† It draws its strength from four of the Earth’s most potent plant proteins – brown rice, yellow pea, chia, and quinoa – to provide 18 grams of complete and balanced protein containing all nine essential amino acids.

TM

In fact, the amino acid profile is comparable to that of top - quality animal proteins like whey. Plus, its unrivaled purity is rooted in the fact that these proteins are derived exclusively from sustainable, organic and non-GMO, dairy/lactose -free vegetable sources that do not contain soy or gluten.

So, stay ahead of the pack with this pure and complete vegetarian/vegan protein that will take you as far as you want to go on just 110-125 calories!Ƈ

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on the front

For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com or write: Bluebonnet Nutrition Corporation 12915 Dairy Ashford, Sugar Land, TX 77478 USA

3/24/15 12:11 PM

Adaptogens

BY SALLY KARLOVITZ, CN

IN HEALTH, AS IN LIFE, things are better when they are in balance. When trying to achieve balance in your body, you need to know about adaptogens. The term “adaptogen” was first introduced in 1947 by a Russian scientist who defined them as “substances that demonstrate a nonspecific enhancement of the body’s ability to resist a stressor.” Modern herbalists say that adaptogenic herbs are plants with properties that exert a normalizing effect on the body, neither overstimulating nor inhibiting body function, but rather giving a generalized tonic effect.

Basically, they help your body adapt to stress. Here are some of the most powerful adaptogens:

Holy basil helps the body adapt to stress, usually through support of adrenal gland function. Studies show that holy basil provides antioxidant protection, strengthens nerves, promotes calm, and supports mental clarity.

Astragalus: Astragalus root is a common herb used in traditional Chinese medicine. It has been shown to have antibacterial, anti-inflammatory, and immune-balancing properties.

Astragalus may play a role in controlling stress hormones such as cortisol, and research suggests that it may benefit heart muscle function. Athletes in training may do well with astragalus given its benefits related to stress, immunity, and the heart.

Rhodiola: Rhodiola is a plant that grows in high altitudes in the arctic areas of Europe and Asia. Its root has been used in traditional medicine in Russia and Scandinavia for centuries. Today in Russia, it is revered as a tonic and remedy for fatigue, poor attention span, decreased memory, and depression. A review of scientific studies on rhodiola showed that it helped with fatigue, stress, low immunity, and sexual energy.

Holy Basil: Hindus have used holy basil for thousands of years for mind, body, and spirit benefits, believing this plant balances and tones the energy chakras of the body.

Rhodiola Pure™ Adaptogenic herb.*

Traditional Chinese herb.

May help increase the body’s capacity to adapt to stressful conditions.*

Supports immune health.*

Provides 500 mg standardized rhodiola extract.

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Astragalus 500 mg

Provides standardized astragalus extract.

Opti-Extract™ Holy Basil Natural adaptogenic herb.* Supports healthy adrenal function.* Standardized liquid extract in convenient capsule form.

June 2015

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Aromatherapy ESSENTIAL OILS* ARE MADE of concentrated aroma compounds derived from plants, including seeds, bark, stems, roots, and flowers. High quality essential oils are extracted by distillation, often by using steam. They are used in aromatherapy, cosmetics, and household cleaning products.

Interest in essential oils has revived with the growing popularity of aromatherapy, the use of aroma to alter mood, cognitive, psychological, or physical wellbeing.

Through the sense of smell, aromatherapy stimulates the part of the brain dealing with emotions and memory. Scent can affect mind, mood, and feelings, while at the same time causing physiological changes in the body. Rose is used in potpourri for its pleasing scent, but it can also give an

BY MARY ANN O’DELL, MS, RD overall sense of well-being.

Eucalyptus loosens mucous making it useful for colds. It can be inhaled by adding a few drops to bath water or vaporizer, or mixed with a carrier oil (such as almond oil) and rubbed on the chest. Citrus oils are refreshing, uplifting and energizing.

Essential oils are not only used through inhalation, but have external benefits for the body as well. Essential oils are found in numerous cosmetic formulations, including lotions, soaps, shampoo, and bath salts.

They are used as a means of reviving and enhancing beauty. Rosemary is known to increase circulation in the skin and scalp, and is commonly found in soaps and hair

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Purification Essential Oil 100% pure essential oil blend.

Highly concentrated.

With grapefruit, lemon, lemongrass, eucalyptus, and frankincense.

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care formulas. The oils can also maintain or heal the skin. Tea tree oil is antiseptic and antifungal, making it useful topically for acne, insect bites and athleteâ&#x20AC;&#x2122;s foot.

Here is just one example of the many ways you can use aromatherapy at home:

REJUVENATING FOOT SCRUB Soothe and refresh tired feet! â&#x2026;&#x201C; cup grape seed oil 1 cup Epsom salt 1 Tbs. liquid castile soap 6 drops lavender, peppermint, or other purifying essential oil or blend Combine all ingredients in a bowl. Soak your feet in hot water for several minutes. When ready, scrub the soles of your feet with the prepared mixture. Rinse well and pat feet dry. * In general, due to the concentration and the unknown safety of ingestion, it is not recommended to consume non-food essential oils unless advised by a licensed aromatherapist. Keep essential oils out of reach of children. Essential oils are highly concentrated, so only a few drops are needed, and oils should be diluted in a carrier oil, a bath, or use in a diffuser. Discontinue use if you experience any sensitivity.

Tea Tree Oil 100% pure & natural antiseptic.

Useful for a variety of skin conditions, including blemishes, bug bites, and minor scrapes & cuts.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

HA’s beauty promise What’s the secret to great-looking skin as you age? Many experts and beauty manufacturers agree—it’s hyaluronic acid

H

yaluronic acid (HA) is nature’s greatest moisturizer, drawing up to 1,000 times its weight in moisture and binding it to the lower layers of the skin. This miracle compound enhances skin’s elasticity while minimizing lines and wrinkles.

Hyaluronic acid is found naturally in most every cell in the body, including the interior of the eye, joint fluid, lymph, mucous membranes, and blood. However, the largest concentration—almost 50 percent of the body’s HA—is in skin tissue. In 1997, doctors began using HA in a variety of forms to treat the accumulative wear and tear of aging on eyes, joints, and skin.

With age, the ability of your skin to produce HA decreases and your skin becomes drier, thinner, and more wrinkled. Since HA chemically attracts water, topical treatments can draw water to the skin’s surface, rehydrating skin and helping to soften and smooth it.

Sodium hyaluronate is the sodium salt of hyaluronic acid and it mimics hyaluronic acid produced naturally by the body. Sodium hyaluronate is smaller than hyaluronic acid, so it is able to move more freely into the deeper layers of the skin. Topically, it is a key ingredient in skin serums, toners, moisturizers, eye creams, and hair conditioners. You can give your regular moisturizer a boost by adding a dose of sodium hyaluronate on top to draw more moisture into your skin.

Moisturize from the inside out with Paragon Plus Hyaluronic Acid Extra, which supports hydration and promotes younger-looking skin.

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Improve skin suppleness and plump fine lines with MyChelle Dermaceuticals deeppenetrating Ultra Hyaluronic Hydrating Serum.

Wake up to better skin with DeVita Evening Rich Nutritional Moisturizer, containing peptides, healing aloe vera, and moistureboosting hyaluronic acid.

Maintain beautiful skin all over with Via Nature Sensitive Care Skin Lotion, a fragrancefree lotion with argan oil and hyaluronic acid.

June 2015

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clean eating

diabetic-friendly snacks We’re not talking bags of potato chips, candy bars, and nachos here. Instead, think small but delicious bites of basic foods that nourish and satisfy

D

iabetes is no fun, I think we can all agree on that. Current nutritional thought emphasizes spreading out the day’s meals into five to six smaller increments, as opposed to the traditional three meals a day. And alternating three well-balanced meals with sensible snacks can be a healthier way to eat—even if you don’t have to worry about diabetes.

Though depending on your previous concepts of “snacks,” you may have to redefine what is and is not a healthy nibble. Fruit is your friend, carbs are not the enemy, and fats are fine—but all in the proper context and in moderation.

+ Best Fruit Snack: BERRIES AND YOGURT Yes, fruits contain carbohydrates, but they’re slow-release carbs, and fruits offer a wealth of other nutrients, including vitamins, minerals, and plenty of fiber. Some of the most potent are berries, especially blueberries, which have some of the highest antioxidant levels of any fruit or vegetable.

Strawberries, raspberries, and blackberries are other good choices. A handful of berries with a dollop of low-fat yogurt make an ideal snack.

+

+

Best Carb Snack: ROASTED SWEET POTATO WITH HONEY

Best Healthy Fat Snack: APPLE SLICES WITH NUT BUTTER

The fructose and white sugars found in snacks such as donuts, candy, soda, and even some ostensibly “healthy” granola bars are defi nitely on the undesirable list. But whole grains such as oats and brown rice, and vegetables such as sweet potatoes, provide slow-release energy, a feeling of fullness, and a plentiful array of nutritional benefits. Stir some local honey into a small roasted sweet potato for a fiber-fi lled treat that’s packed with vitamins and phytonutrients.

“Good” fats, in moderation, are essential to a healthy diet. Low-fat dairy products provide vitamin D and calcium; nuts and seeds offer minerals and essential fatty acids. Low-fat yogurt, especially the Greek variety with its high-protein content, is a brilliant snack—throw in a few blueberries and a sprinkling of whole bran, and you’re good to go. Here’s my favorite: Smear a few teaspoons of organic crunchy peanut or nut butter on a few slices of crisp apple for a sensible but sublime energy boost.

LOW-SUGAR Snack Bars Today’s store shelves are filled with a bewildering variety of “bars” that claim to be healthy alternatives to candy bars. Read the labels, and make sure that the ones you choose have minimal added sugar, plenty of protein, and a sensible number of calories. Three low-sugar bars that we like:

Quest Nutrition QuestBar Chocolate Peanut Butter (160 calories; 20g protein; 1g sugar)

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Think Products thinkThin Lean Protein & Fiber Bar Chocolate Almond (150 calories; 10g protein; 5g sugar)

Wellness Foods, Inc. Simply Protein Bar Lemon Coconut (140 calories; 15g protein; 1g sugar)

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by Neil Zevnik

Pecan Date Bars Makes 16 bars These chewy, fiber-rich bars make a great “on-the-go” snack and supply slowrelease energy.

1

Tbs. safflower oil

2

Tbs. Earth Balance Vegan Buttery Spread, melted

2

Tbs. local honey

2

Tbs. muscovado dark brown sugar

2

Tbs. fresh tangerine juice

1

Tbs. microplaned tangerine zest

1¾ cup Bob’s Red Mill Old-Fashioned Oats ¼ cup pecans, chopped small ⅓ cup Medjool dates, chopped small 1. Preheat oven to 350°F. Moisten bottom and sides of 8-inch square pan with cooking spray.

2. Whisk together oil, butter, brown sugar, honey, tangerine juice, and zest in large bowl until well-combined.

Stir in oats, pecans, and dates, and mix well.

PHOTO: PORNCHAI MITTONGTARE

3. Spread mixture into pan, pressing down well to make an even layer. Bake about 20 minutes, until the edges turn golden. Allow to cool completely, then cut into bars.

PER SERVING: 93 cal; 2g pro; 4g total fat (0g sat fat); 13g carb; 0mg chol; 15mg sod; 1g fiber; 7g sugars

The Healthy Edge

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natural gourmet

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

salad superstar Green up your diet with a healthy dose of kale

NOTES FROM:

The easiest way to shred kale is to cut it in a chiffonade. If the leaves are young and tender, you can simply remove the tough lower ends of the stems and stack the leaves on top of one another. Roll them up together like a thick cigar and slice them very thinly into ribbons with a sharp chef’s knife. If your kale is a bit more mature, slice or pull the leaves off of the stems before stacking and rolling them. Keep the stems for another use, such as making vegetable broth, slicing thinly for a stir-fry, or running through a juicer.

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PHOTOS: PORNCHAI MITTONGTARE

Y

ears ago, when I wrote The 150 Healthiest Foods on Earth, I said this about kale: “Kale is definitely a superstar vegetable, even though most people don’t know what it is.” But since then, kale has exploded in popularity.

And with good reason. Kale has one of the highest antioxidant rankings of any vegetable, but because it’s a cabbage, it has even more benefits. Like all members of the brassica family, kale contains powerful phytochemicals such as indoles, plant compounds that have been found to have a protective effect against breast, cervical, and colon cancers. Kale is also packed with sulfur and sulforaphane, which give the body’s detoxification enzymes a boost and may help fight cancer, as well. And as if that weren’t enough, the popular veggie boasts plenty of vitamins A, C, and K, too.

In this terrific Mediterranean-inspired salad, Chef Jeannette swaps out standard greens for fresh kale. The rest of this salad hits all the high spots of the famous Mediterranean diet: garlic, onions, olives, feta cheese, and vegetables. What’s not to like? —Dr. Jonny

Greek Kale Salad SERVES 4 This salad has a bright, fresh taste—something that can be a challenge to accomplish when using raw kale. You can almost feel yourself getting lighter and healthier with every bite.

4

cups (about 2 bunches) stemmed and shredded lacinato kale (also called dinosaur kale) Juice of 1 lemon, divided 1 Tbs. red wine vinegar 2 cloves garlic, minced 1 tsp. dried oregano Sea salt and fresh ground pepper, to taste

5 1 1

Tbs. olive oil small red onion, thinly sliced large red, orange, or yellow bell pepper, seeded and thinly sliced 1 small cucumber, peeled and chopped 1 cup grape tomatoes ⅔ cup pitted Kalamata olives ⅔ cup feta cheese, crumbled

1. Place kale into medium bowl, and drizzle with 2 tsp. lemon juice and a very light sprinkle of salt. Firmly and thoroughly massage kale with hands, at least 2 minutes, to soften and break up tough fibers. Set aside.

2. In small bowl, whisk together remaining lemon juice, red wine vinegar, garlic, oregano, salt, and pepper. Gradually whisk in thin stream of olive oil until just emulsified. Set aside.

3. Place kale in large salad bowl, and top with onions, peppers, cucumbers, tomatoes, and olives. Scatter feta evenly over salad, and drizzle with dressing.

PER SERVING: 341 cal; 8g pro; 28g total fat (7g sat fat); 17g carb; 22mg chol; 637mg sod; 4g fiber; 5g sugars

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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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