AKiN'S Healthy Edge February 2015 by HFAI

$3 / free

March 2015

GET THE

GLOW

beyond calcium

Herbs for Bone Health P. 10

stunning supplements

FOR RADIANT BEAUTY

MIGHTY MITES

TINY KRILL BOAST BIG HEALTH BENEFITS

MEATLESS MAGIC

HEALTHY & DELICIOUS VEGAN MEALS

plus

THE FIBER FIX FOR IRRITABLE BOWEL SYNDROME AKINSCover_March15_JS.indd 1

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Aroma Crystal

Face & Body Care

Aroma Crystal introduces face and body care based on vibrational medicine, which helps purify and enrich the healing potential of all of their products. Use Gardener’s Dream Cream as a full body treatment to alleviate dry skin, roughness, cracking and itching. Ohm Cream with carrot seed oil protects and promotes a youthful complexion, helping to relieve dry skin, improve ﬁne lines and wrinkles. Morning Dew Moisturizer is a silky smooth and weightless daily moisturizer for oily, acne-prone or sensitive skin. Crystal Clear Wash is a gentle antibacterial cleanser for all skin types, made with uplifting lemongrass for deep cleansing.

Own Skin Health

Age-Defy Facial Care Fight the signs of aging with this complete face regimen packed with clinically proven ingredients, anti-oxidants, & nutrients. Rejuvenating Cleanser leaves your complexion smooth, clear and healthy. The soothing light formula doesn’t dry or irritate your skin. Firming Silk Concentrate works deep within the layers of your skin using clinically proven CLA to increase skin’s metabolism to produce newer skin cells while repairing collagen structures. Use Reﬁning Moisture Night Cream before bed to boost collagen level for ﬁrmer skin, and to enhance cell turnover for even skin tone.

NeoCell

Beauty Bursts These gourmet collagen soft chews oﬀer a delicious way to maintain beautiful and radiant skin. Each soft chew supplies Types 1 & 3 collagen to help rebuild skin, vitamin C to enhance collagen, and hyaluronic acid to support skin hydration.* The soft chews have a super fruit punch ﬂavor and are made without gluten or soy.

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Nasopure

Nasal Wash System and Baby Comfy Nasal Aspirator The Nasopure System prevents and relieves nasal congestion caused by allergies and colds, helping to gently washes away irritants. The patented bottle ensures control over pressure & flow while promoting an ideal head and neck position. The Kit includes Nasopure bottle & saline packets. For the little ones, use the simple and soothing Baby Comfy Aspirator to safely and effectively remove baby’s nasal mucus using your own suction. The Kit Includes aspirator with tissue filter, saline packets & mesh bag.

Pure Planet

Vanilla Coconut Plant Protein Pure Planet introduces a great tasting soy free, vegan protein that is pH balanced with green superfoods. The blend of hemp and brown rice protein is easily digested, supplying 16 grams of protein per serving. Certiﬁed organic and non-GMO.

David Kirsch Wellness

Ultimate Detox Kit Detoxify and re-energize in 5 days with David Kirsch’s Ultimate Detox Kit - a comprehensive natural detox cleanse and nutrition system. Containing 3 superantioxidant and nutrition boosters: AM Daily Detox for an antioxidant boost, Super Charged Greens Blend to provide nutrients and antioxidants, Protein Plus Meal Replacement to rev metabolism and calm cravings. Easy to use packets for each day.

Nature’s Way

Primadophilus Optima 50 Billion Supports digestive balance plus immune health.* 50 billion active HDS (Human Digestive Strains) probiotics. Delayed release to ensure delivery to intestinal tract. No refrigeration needed. Gluten & dairy free.

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Vitamin B12 Mary Ann O’Dell MS,RD

Terry Naturally

Clinical Glutathione Stable, oral active glutathione for vital support. Glutathione is a potent antioxidant in the body. Clinical Glutathione is protected by a unique, patented process. A human study reported an unparalleled 230% improvement in healthy glutathione ratios compared to unprotected glutathione.*

12 Day

Hair for Women A patent pending, fast-acting all natural liquid supplement for women, formulated with Epilobium, D-Mannose and zinc ZMA. Epilobium is a plant used around the world for hormone balancing.* Daily use of this formula will promote normal healthy hair.*

Phyto Therapy

8OWLPDWH ,QWHVWLQDO 6KLHOG A broad-spectrum probiotic with a guaranteed 10 billion viable cfu per mini vegecap. This formula contains 5 probiotic strains for optimum beneﬁts. Clinicallyproven to synergistically provide beneﬁts in the areas of digestion, immune health and more.* Soy & gluten free. Non-GMO.

Dynamic Health

Vitamin B12 is an essential vitamin needed for normal red blood cell formation, formation of DNA, and for neurological and healthy nerve function. Because of the body’s need and dependence on this vitamin, it is important to maintain a good level of B12 in the body. Deficiency of the vitamin can lead to symptoms similar to other conditions, such as chronic fatigue, Parkinson’s and Alzheimer’s disease, which is why B12 deficiency is often overlooked. Vegans, older people, people with stomach or intestinal disorders, such as Celiac disease or Crohn’s disease, and those who have had weight loss surgery, are more at risk for B12 deficiency. And according to Sally Pacholok, author of Could it be B12? An Epidemic of Misdiagnoses, people over forty are at an elevated risk for dangerous B12 deficiency, and people over sixty have up to a 40 percent chance of having dangerously low B12 levels. With the need for this vitamin in the body, and its use for nerve and energy function, it’s a good idea to make sure it is taken on a daily basis. Taking a sublingual form of B12 is an optimum way to take B12 in supplement form since it is readily absorbed by the blood vessels in the mouth.

Triple B-12 Dots™

2UJDQLF &HUWLÀHG 0RULQJD

• Supports nervous system & energy production.*

Liquid superfruit antioxidant supplement containing nutrient rich Moringa.* Fortiﬁed with goji, acai, noni, mangosteen, nopal and maqui for extra antioxidant support.* Gluten free.

• Supplies 3 forms of vitamin B12 for greater absorption & even release. • 1000 mcg per sublingual dot.

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March 2015

features 18 Get the Glow Inside & Out Serums, scrubs, moisturizers, and conditioners all have their place, but the most powerful weapons in any beauty arsenal are the right foods and supplements. Here’s a look at the nutrients you need for radiant skin, lustrous locks, and more.

22 The Fiber Fix for IBS

When it comes to irritable bowel syndrome, Crohn’s disease, and colitis, getting more fiber may not be as important as getting the right types of fiber. Plus, a look at the best probiotic strains for healing your intestines and relieving symptoms.

departments NEWS FLASH

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

SUPPLEMENT ADVISOR

The Thrill of Krill. Everything you need to know about this omega-3–packed alternative to fish oil.

HERBAL ADVISOR

HEALING EDGE

Stroke Recovery. Nutrients and herbs that can help repair damage and improve quality of life.

EXPERT’S CORNER

Hit Your “Refresh” Button. Simple ways to take better care of yourself.

KEYS TO CHOLESTEROL

A holistic approach to reducing this risk factor for heart disease.

The power of chlorophyll-packed foods.

ALLERGY RELIEF

Breathe easier with these natural strategies.

SIMPLE CLEANSING

Safe, effective ways to rid your body of toxins, boost energy, and restore optimum health.

PURE BEAUTY

Beyond Calcium. Potent botanicals for bone health.

GREEN NUTRITION

Hair Repair. How to heal damaged tresses and reclaim your hair’s natural beauty.

CLEAN EATING

Preventing Eating Disorders. Six ways to help your kids develop a healthy relationship with food.

NATURAL GOURMET

Vegan Finds. Healthy grab-and-go foods and meatless recipes that everyone will love.

FAVORITE THINGS

Turnip Temptation. This humble root vegetable boasts a surprising array of health benefits.

March 2015

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letter from the editor

Spring Forward March brings with it the first signs of spring, as warmer weather and longer days awaken us from hibernation to the promise of a new season. Spring cleaning is a familiar concept when it comes to keeping our homes spic-and-span, but it’s also a good idea for our bodies. While you’re taking care of the garage or attic, why not give yourself a thorough spring cleanse with a safe, effective detox regimen (p. 25)? Then check out “Vegan Finds” (p. 30) for a bevy of delicious ways to give your body a break from meat, and “Hit Your ‘Refresh’ Button,” (p. 14) for tips on regular health maintenance that go beyond the basics. But that’s just the beginning of springtime renewal. The harshness of winter’s indoor heating and outdoor weather can leave hair and skin feeling dull, flat, and lifeless. But those effects don’t have to be permanent. Give your skin a springtime beauty boost with a healthy diet of supportive foods and supplements (“Get the Glow Inside & Out,” p. 18), and follow it up with natural strategies for healing damaged locks (“Hair Repair,” p. 26). And for those pesky allergies that seem to crop up this time of year? No worries. Turn to page 24 for a look at wholesome foods and supplements that can alleviate symptoms without the side effects of pharmaceuticals—so you can face the new season feeling renewed, refreshed, and energized. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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 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, Research Kristy Kaus

THE HEALTHY EDGE. Vol. 5, No. 2. 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.

March 2015

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3.5

Fatigue Level

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2.5

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0 Days

30 Days

% Increase in Nitric Oxide Levels

Formula Active

Placebo

Formula Active

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60 Days

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12/19/14 11:38 AM

newsflash CALORIE-CUTTING SECRET REVEALED

“When people cook most of their meals at home, they consume fewer carbohydrates, less sugar, and less fat than those who cook less or not at all, even if they’re not trying to lose weight,” says Julia Wolfson, a PhD candidate at the Johns Hopkins Bloomberg School of Public Health and lead author of a study that drew this conclusion. Wolfson and her colleagues analyzed data from government surveys of more than 9,000 American adults. Not sure what to make? Try cooking classes, or search online for websites with healthy recipes.

Healthy Cheese Habits We generally view non-fat or low-fat cheese as the healthy option, but the French are notorious for staying slim while eating rich, full-fat versions. How do they do it? “The whole thing is a matter of portion control,” says Diane Sauvage, a native of France and a partner at Interval USA, an importer of French cheeses that are available in many natural food stores. These are typical serving sizes:

Meanwhile, in this country, there’s a trend of artisanal methods being used to make gourmet non-dairy cheeses—more choices to please your palate. To learn about diﬀerent French cheeses and recipes, visit thecheesesofeurope.com.

> Hard cheese: A thumb tip > Soft cheese: A tablespoon Much like wines, French cheeses are chosen for their unique regional ﬂavors and qualities. Small dairy farms use age-old, artisanal methods and milk from animals raised without hormones, GMOs, or chemical additives— traditional techniques that mirror our organic practices.

PYCNOGENOL RELIEVES MENSTRUAL CRAMPS Women who take birth control pills may experience menstrual cramps and other discomfort during the days when, during each cycle, they don’t take a pill. Pycnogenol, a proprietary extract of French maritime pine bark, can bring relief, according to a study published in the International Journal of Women’s Health. In a three-month trial, researchers compared 100 mg daily of the supplement and a placebo in a group of 24 women with monthly menstrual pain. Women taking Pycnogenol experienced significantly less pain, and 27 percent of them were completely pain free by the end of the study.

B Vitamins Reduce DDT Damage to Pregnancy DDT, a pesticide that impairs fertility and can contribute to miscarriages, was banned in this country in 1972. But because it remains in soil for decades, and some countries still use it, DDT can still aﬀect us through imported foods or foods grown in contaminated soil. Now, a study of Chinese women has found that getting adequate B vitamins can reduce DDT damage, enhancing fertility and viable pregnancies. The study, published in the American Journal of Clinical Nutrition, found that deﬁciency in any of the B vitamins, and especially B12 and folic acid, posed the greatest risk.

WHAT’S WORSE THAN SUGAR? There’s been a long debate about whether high-fructose corn syrup is worse than sugar, but a new mouse study at the University of Utah sheds some light. For male mice eating human-equivalent amounts of the two sweeteners (relative to their size), both were equally toxic. But among females, the corn sweetener impaired fertility and shortened lifespan to much greater degrees than table sugar or glucose alone.

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supplement advisor

the thrill of krill

This alternative to fish oil is an excellent source of omega-3 fats

hen you hear the term “omega-3,” you likely think of fish oil—for good reason, because fish oil is a concentrated source of these essential healthy fats. But oil derived from krill, tiny creatures eaten by whales, penguins, and seals, is gaining popularity as an alternative source of omega-3s. Krill look somewhat like shrimp. They can be as long as your pinky or about the size of a paperclip, with an almost transparent, reddish appearance. Swarms of krill look like red clouds floating in the sea, and are large and dense enough to be visible all the way from outer space. Although there are different species of krill in all our oceans, the most common type, Euphausia superba, is found only in the Antarctic, where the ocean is uncontaminated by toxins. And it is this type of krill that’s used to make most krill oil supplements.

How Krill Oil Is Different Both krill and fi sh oils contain the two key omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, the two types of oil deliver these fats in different ways. In fish oil, the omega-3 fats are attached to triglycerides, fats that can be burned for energy or stored as a fuel reserve, in fat cells. (Since the quantity of triglycerides in fish oil supplements is relatively small, they don’t contribute a significant amount of fat calories.) In krill oil, the omega-3s are attached to phospholipids, waxy substances that make up the membrane of each cell in our bodies. The membrane acts like the walls of a house, maintaining the integrity of the cell, controlling what goes in and out, and enabling communication between cells. 8

By Vera Tweed

According to a research review published in the International Journal of Molecular Sciences, human studies of krill oil found these beneﬁts: Healthier cholesterol levels Reduced arthritis symptoms Relief from PMS symptoms and menstrual cramps Improved attention span in children Among obese people, improvement in a body chemical that aﬀects fat storage and appetite Among athletes, less oxidative (free radical) damage from exercise

How to Use Krill Oil

Without healthy cell membranes, the human body cannot function optimally and is predisposed to all manner of disease. When cell membranes function well, nutrients are more readily absorbed, used to continually replace and repair tissue, and to generate energy. While both types of oil have health benefits, some animal and human studies indicate that omega-3s may be more efficiently absorbed from krill than fish oil. For example, in a study of 76 men and women, published in Nutrition Research, 2 grams daily of krill oil increased blood levels of the omega-3 fats significantly more than the same amount of fi sh oil.

Research Highlights Studies show that EPA and DHA beneﬁ t the heart, brain, and joints. They reduce inﬂammation, blood pressure, cholesterol, depression, anxiety, ADHD, dry eye, asthma, stress, and risk for breast cancer; improve or stabilize mood and reduce aggression; support healthy vision, hearing, and skin health; slow down aging; and help maintain a healthy weight.

To relieve symptoms, studies have generally used 1–3 grams of krill oil daily. For general health maintenance, take 500 mg daily.

Akin’s and Chamberlin’s Sea Krill Supreme 500 mg is a sustainably sourced krill formula supplying omega-3s, phospholipids and astaxanthin for overall health.

Solaray Krill Oil + CoQ10 supplies 30 mg CoQ-10 plus EPA & DHA, flush-free niacin, and phospholipids for total cardiovascular system support.

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herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

beyond calcium Herbs for osteoporosis and bone health

ar from being an older person’s disease, osteoporosis can, and does, strike at any age. Literally meaning “porous bones,” osteoporosis is a progressive degeneration of the skeleton. Bone tissues gradually lose minerals, especially calcium, and become brittle and tend to break easily. Bone loss occurs as part of the aging process; after about age 35, human bone structure becomes less dense. In osteoporosis, however, bone weakness trumps normal bone loss from aging and bone becomes exceptionally thin from mineral loss and poor-quality protein matrix. Osteoporosis develops to a signiﬁcant degree in nearly 25 percent of white, Asian, and brown-skinned women after menopause. Black women have greater bone density, which lessens their risk. If you are a Caucasian woman over 50 in America, your lifetime chance of a fracture from osteoporosis is about 50 percent. The good news: osteoporosis isn’t inevitable; to a great extent, it’s preventable and treatable.

Horsetail Silicon plays a role in bone development, and may enhance bone mineralization and promote calcium deposition in bone. Horsetail (Equisetum spp.), which contains silicon, is a traditional joint medicine, and research shows it to be an eﬀective natural treatment for osteoporosis. In an Italian trial, 122 women received either a placebo, horsetail extract, a horsetail-calcium combination, or no treatment. Both the horsetail and calcium groups had a statistically signiﬁcant improvement in bone density. In 2012, scientists who tested horsetail extract found that the herb helped to reduce bone loss and destruction; in a companion study, they also found that the extract excited human osteoblasts (bone-building cells). Use horsetail in capsules at a dose of 5 grams per day. One product to try: Solaray Horsetail Extract.

Xu Duan To help restore the damaged bone tissue, consider Chinese teasel root (xu duan, Dipsacus asper), which is a mainstay of Chinese herbal joint therapy. It’s the main herb used there to heal traumatic injury, and has broad beneﬁt for the musculoskeletal system and for pain. Xu means connect, and duan means severed; the herb helps to reconnect damaged bones or severed tendons. In 2012, Chinese scientists reported that a tea containing xu duan stimulated new bone growth. Use up to 15 gm per day as powder, in capsules, or brewed into tea. One product to try: Planetary Herbals Flex-Ability. 10

Horsetail (Equisetum spp.) contains bone-building silicon.

Astragalus Astragalus root is a popular Chinese herb in America. We think of this root as an immune support remedy, but it has many other uses in traditional Chinese medicine. In Asia, astragalus is considered a general health enhancing remedy, especially for increasing stamina and strength of muscles and bones. In a 2013 study, Korean researchers fed female mice a diet deﬁ cient in calcium and then measured their bone mass. Then they fed the rodents astragalus extract, calcium, or a combination of the two nutrients. The combination of calcium and astragalus was more protective for bone loss than either treatment alone. The scientists surmised that a combination of the herb, along with calcium, would be eﬀective in maintaining bone mass in postmenopausal women. Astragalus is available in capsules, and the root is tasty, so it makes a good tea. Brew up to 30 gm of the dry, chopped root into water and enjoy the tea each day as a bone and stamina building beverage. Alternatively, you can buy astragalus tea bags. One product to try: Celebration Herbals Astragalus Root tea.

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healing edge

By Michael T. Murray, ND

stroke recovery

stroke can be the result of a lack of blood ﬂow caused by a blood clot or a hemorrhage. Without oxygen, brain cells become damaged or die so the aﬀected area of the brain becomes unable to function. High blood pressure is by far the biggest risk factor for stroke.

Aiding Stroke Recovery Strokes can aﬀect patients physically, mentally, and/or emotionally. For most stroke patients, recovery involves a combination of physical therapy, occupational therapy, and speech-language pathology—and it’s important to take advantage of all of these services. Medical care often focuses on preventing another stroke via anti-coagulant therapy with warfarin (Coumadin) or anti-platelet therapy with aspirin, ticlopidine (Ticlid) , or clopidogrel (Plavix). These drugs are designed to prevent blood clots from forming and lodging in the brain, and are not used in cases where the stroke was caused by a hemorrhage.

Precautions with Coumadin Coumadin works by blocking the action of vitamin K. Since green leafy vegetables and green tea contain high levels of vitamin K, you should avoid these foods while taking Coumadin. In addition to foods that are high in vitamin K, other natural substances that may interact with Coumadin include: Coenzyme Q10 and St. John’s wort (Hypericum perforatum), which may reduce Coumadin’s eﬃcacy. Proteolytic enzymes, such as nattokinase and bromelain, and several herbs, including Panax ginseng, devil’s claw (Harpagophytum procumbens), and dong quai (Angelica sinensis), can increase Coumadin’s eﬀects. It’s likely that you can continue using these products, but don’t change the dosage from what your body is accustomed to. 12

The right nutrients and herbs can help repair damage and improve quality of life

Garlic (Allium sativum) and ginkgo (Ginkgo biloba) may reduce platelet stickiness, increasing chance of bleeding. People on Coumadin should avoid high doses of these products. Iron, magnesium, and zinc may bind with Coumadin, decreasing its eﬀectiveness. Take Coumadin and products that contain these minerals at least two hours apart. To reduce chances of bleeding and bruising with Coumadin, try 150–300 mg of grape seed or pine bark extract daily.

Natural Recovery Several supplements can help prevent blood clots, including omega-3 fatty acids, antioxidants, flavonoids, grape seed and pine bark extracts, and garlic. Fish oil (up to 3,000 mg per day EPA + DHA) and flavonoids appear to be able to be used safely in combination with aspirin and other platelet inhibitors. However, using multiple natural antiplatelet agents at the same time may increase bleeding tendencies when combined with antiplatelet drugs (including Plavix and Ticlid). Ginkgo biloba increases blood flow to the brain, boosts energy, and favorably affects blood thickness. The recommended dosage is 240–320 mg daily (less if you take Coumadin). Two forms of choline have shown promise in aiding stroke recovery: citicoline (CDP-choline) and glycerophosphocholine (GPC). In one six-month trial, GPC was found to help recovery in more than 95 percent of participants. Try citicoline: 1,000–2,000 mg daily or GPC 600–1,200 mg daily. There are no known

interactions between citicoline or GPC and Coumadin or anti-platelet drugs. Lastly, nattokinase, has potent “clot busting” properties, and has shown potential in improving stroke recovery. Typical dosage is 100–200 mg daily. It should be used with caution for those taking Coumadin or antiplatelet drugs.

Healthy Origins Nattokinase 2,000 FU’s may help maintain normal circulatory health, supplying soy free nattokinase that has had the vitamin K removed.

Akin’s and Chamberlin’s Max Extract Ginkgo Biloba provides standardized extract of ginkgo to support healthy circulation and memory function.

Jarrow Citicoline CDP Choline provides 250 mg of Cognizin citicoline (CDP-choline), shown to support communication between neurons in the brain and help enhance memory.

March 2015

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Helping Our Heroes Stay Healthy Firefighters put their lives on the line every day. Along with the obvious dangers they face, on-the-job stress takes a toll on their cardiovascular system. But you don’t need to be a firefighter to be at risk. Living a high stress lifestyle can boost anyone’s odds of developing heart disease.* Kyolic® Formula 110 is a unique blend of Aged Garlic Extract™ and Coenzyme Q10, two powerhouse nutrients that can help protect your heart by supporting healthy cholesterol, circulation, blood pressure and arterial health.*

Research shows that firefighters are two to four times more vulnerable for heart attack or other cardiac events on the job compared to the rest of us. But here’s the good news: a recent UCLA clinical study on firefighters suggests that taking Kyolic Formula 110 may help improve heart health in a variety of ways.*

If the nutrients in Kyolic Formula 110 can help guard firefighters from effects of stress, just think of what it can do for you.*

Have you had your Kyolic today? Call 1-800-421-2998 and mention this ad for a FREE SAMPLE.

Visit www.Kyolic.com and join us! Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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expert’s corner

by Emily A. Kane, ND, LAc

hit your “refresh” button It’s never too late to start taking care of yourself.

I’m great at taking care of others, but when it comes to my own health, I come up very short. I’ve really let myself go, and I would love some tips for making a fresh start. — Brenda M., Milwaukee, Wisc.

Most of us don’t have a problem keeping up regular maintenance on our cars, our homes, and even our computers. But taking care of our health seems more difficult. Why? Well, for one thing, you can hire someone else to take care of the car, but it doesn’t work that way with your health. Sure, you pay to consult doctors and other health professionals, but for day-to-day maintenance (eating right, drinking plenty of water, getting enough sleep, and exercising), no one else can do it for you. It also takes time—quite a bit of time. And, let’s face it, keeping up a healthy regimen isn’t always a barrel of laughs. With that in mind, here are three simple ideas to help make self-care more efficient, effective, and entertaining. Treat yourself to a massage. You can often find self-massagers online— or even at garage sales—for less than $10. I especially like the “BackKnobber,” a simple S-shaped tool that can be readily applied to hard-to-reach spots on the back to help tickle apart tangled muscle fibers. Here’s a tip that I picked up from one of my favorite massage therapists. Start comfortably seated. Hold the S tool upright. Place the top knob on your back—try starting with the upper shoulder—and then loop your thigh over the lower part of the S-curve. This way you have both hands free to lightly guide and stabilize the knob into your back, while employing the weight of your leg to drive the tool as deeply as desired into the 14

trigger point. This allows your arms and upper-back to stay relaxed while you’re working that area. Pamper your teeth. Another self-care activity that doesn’t take very long but can produce good results is an ayurvedic technique known as “oil pulling.” Take a teaspoonful of good-quality oil, such as sesame oil (not toasted), into your mouth before you brush. Then “pull” the oil through your teeth and all around your mouth. Try to keep your cheeks and jaw relaxed—if your facial muscles tense up, don’t “pull” so vigorously. Then just spit the oil out and rinse with some lightly salty water. This simple exercise is great for oral health because the oil absorbs toxins readily. If you have a really sticky stain (such as tar) on your clothing, you know that oil is the best solvent for removing the gunk. The same goes for whatever might be in your mouth. I think this technique is particularly useful for folks who are working through dental issues. Many of my patients have reported better breath, improved sleep, and clearer eyes after a few weeks of regular oil pulling. Some even credit it with helping them eat less. Get moving. I can’t overstress the importance of daily movement. Homo sapiens evolved to run, climb, and swim. Unfortunately, our current culture has deeply attached our backsides to chairs and sofas—so much so that many of us can’t even squat anymore.

The best way to get yourself moving is to explore local classes. Find out what’s available in your area, and pick something that sounds fun. Try Pilates, Zumba, or Tabata (Japanese-based interval training). Check out a swing dance class. Go rock climbing, swimming, or mountain biking. It doesn’t really matter what you do, as long as you do it. Also, try to sprinkle in some simple fitness routines throughout your day. Walk to work if you can, or take a walk at lunchtime, for example. If you’re really pressed for time, here’s an effective toning routine you can do in just 15 minutes: Start with 6 sets of a 45-second yoga plank pose with a 15-second recovery period in between. That’s for your core. Then do 10 deep squats, pushing your tailbone down and diagonally away from your forehead with your upper legs parallel to the floor, holding for 8 seconds. Next, strike a 90/90 yoga pose against a wall, holding for 45–60 seconds. (This is a “supported squat” with your thighs parallel to the floor and your back pressed flat against a wall or door, which requires both core and leg strength.) Then return to squats until your 15 minutes is up. I also recommend working to improve your balance every day, because you’re much less likely to injure yourself if your balance is good. And it’s not very hard to do. Just try standing on one leg while brushing your teeth or washing the dishes, alternating legs every so often to give equal time to each side.

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What's your skincare doing to your sensitive skin? If it’s causing redness, blotchiness, and irritation… maybe it’s not really for sensitive skin.

Sometimes words can be deceiving. Just because a skincare product says it’s for sensitive skin… doesn’t mean it is. Sensitive skin isn’t the same for everyone. Sometimes it’s about fragrance. Sometimes color. Sometimes you just don’t know. Sensitive skin needs a higher level of care. And that’s the whole idea behind everclēn®. everclēn says no to those ingredients that can irritate sensitive skin… soaps, fragrances, and artiﬁcial colors. Instead, we craft every everclēn formula to include plant-based, non-GMO ingredients. The result? All of the good… none of the bad… just soft, radiant, skin. It’s one thing to say that your skincare is created for sensitive skin… it’s another to say it’s clinically proven. everclēn really is both. So for naturally healthy skin… plus the assurance of clinical support… try everclēn and see a beautiful difference in your skin day after day.

CLEANSER • FACIAL TONER • FACE CREAM • EYE CREAM • BODY LOTION • HAND CREAM Dermatologically Tested • Non-irritating • Hypoallergenic • Non-comedogenic • Vegan Friendly • No Animal Testing Free of: Soap, Fragrance, Parabens, Gluten, Phthalates, Petroleum, Colors, DEAs, GMOs, SLS

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Keys for Natural Cholesterol Control THE EVIDENCE IS CLEAR: High cholesterol levels greatly increase the risk of death due to heart disease. But you can do something to reduce your risk by utilizing these 3 keys to healthy cholesterol control. Heart Healthy Diet. Consuming a diet rich in fruits, vegetables, essential fats, and whole grains will help with cholesterol control. Studies have found that, when combined with a heart healthy diet, the fibers found in apples, seeds (flax, chia, hemp) and oats are effective agents in reducing cholesterol. Studies also show that a diet rich in omega 3 fatty acids, found in fish, flax, and chia, may help lower triglycerides and increase HDL (good) cholesterol.

BY SALLY KARLOLVITZ, CN

Exercise. Exercise is an important part of any heart health program, since exercise improves circulation and helps you maintain a healthy weight. Be sure to check with a qualified health care provider before starting any exercise program.

SPECIFIC SUPPLEMENTS Nature provides a variety of ingredients that helps support healthy cholesterol control. As with all supplements, consult a qualified health care professional before taking these supplements, especially if you are taking any medications. Lecithin is a fat emulsifier that helps the liver metabolize cholesterol more efficiently. Lecithin works by enabling fats to be dispersed in water so they are more efficiently utilized or eliminated by the body, protecting arteries from fatty buildup. Garlic is probably the most popular herb for heart health. Numerous studies have found that garlic lowers triglycerides and LDL cholesterol—the “bad” forms of cholesterol—by as much as 20 percent. Herbs, such as burdock and turmeric, can support healthy cholesterol metabolism in the body. Burdock has been shown to reduce the intestinal absorption of cholesterol and lipids. Turmeric, an anti-inflammatory herb, is a strong antioxidant that can prevent damage to cholesterol. Research suggests turmeric may also play a role in reducing LDL and improving blood lipid levels. These natural products, when combined with a healthy low-fat, high-fiber diet and exercise, can help you bring your cholesterol levels under control.

Leci-Free™ Sunflower Lecithin Supports brain & liver health.* Supports energy levels & lipid balance.* Vegan, soy-free lecithin. Gluten free.

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March 2015

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Green Foods = Nutrition Power BY MARY ANN O’DELL, MS, RD DO YOU EAT ON THE RUN? Do you eat less than the recommended servings of fruits and vegetables? Spinach, broccoli, cauliflower, and other nutritious fruits and vegetables should form the basis of a healthy diet, but research consistently shows that most Americans eat more convenience and fast foods, and less fresh fruits and vegetables. The result is that most Americans are not getting the full benefit of these nutritious foods. This is where green foods come in. The term “green foods” means a variety of nutrient dense plants and algae, including spirulina, chlorella, wheat grass, barley grass, fruits, and vegetables, carefully processed into fresh juices, powders, capsules, or tablets. They are the perfect solution for eating on-the-run or filling in the gaps where the current diet is lacking. Benefits of using green foods: Energizing—rich in nutrients and proteins that nourish the body, green foods provide a non-stimulating form of natural energy. Alkalizing—promote healthy acid/alkaline balance in the body. Digestive Support—Green foods are a good source of enzymes, which support digestive health in the body. Antioxidant Protection—supplies a wealth of vitamins and phytonutrients that protect cells against free radical damage.

Rich in Vitamins and Minerals—Green foods provide a variety of vitamins and minerals in easily absorbed forms.

Like an organic garden in your glass!* Antioxidant & detoxifying.* Gluten free.

Can you tell me more about vitamin K?

Vitamin K refers to a family of vitamins best known for its vital role in blood clotting. K2 is the active form of vitamin K, existing as a series of vitamin subtypes called menaquinones. A deficiency of vitamin K can cause bleeding disorders, such as hemorrhaging. Now, vitamin K is being recognized for its benefits for cardiovascular and bone health. Three vitamin K–dependent proteins have been isolated in bone, suggesting a role for vitamin K in healthy bone formation and structure. Studies have shown a potential relationship between vitamin K2 and age-related bone loss or osteoporosis. Vitamin K2 is essential for the body’s optimum use of calcium, helping the calcium to get deposited in bones.

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

Source of Chlorophyll—Chlorophyll’s chemical structure is very close to hemoglobin, the oxygen-carrying protein & red pigment in human blood. Chlorophyll is often used as a blood builder and overall tonic.

Soy-free organic greens, fruits, & flax.

Q: A:

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

Source of Protein—Green foods supply amino acids and protein that is easily digested and utilized by the body.

Fruits ‘N’ Greens™ Power Blend

Q&A

Chlorella 1,000 mg

Acti-K2™ Vitamin K2

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Broken cell wall to enhance utilization.

Mixed menaquinones & activating factors.

The Healthy Edge

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get the glow

INSIDE & OUT

The most powerful weapons in your beauty arsenal are key foods and nutrients BY VERA TWEED

Once upon a time, women either accepted looking older or opted for facelifts. But today, there are many tools to slow down and even reverse the signs of time, and most of us prefer taking daily steps to keep skin youthful over extreme surgical measures. The number and variety of available products can make your head spin, but what really is the most important? “My decades of research have shown that inflammation, which occurs on a cellular level, is the single greatest precipitator of aging,” says Nicholas Perricone, MD, the dermatologist who began popularizing the nutritionbeauty link 13 years ago with his first book, The Wrinkle Cure. Many years and books later, Perricone continues to discover ways to keep skin youthful. He calls wrinkles, sags, and age spots “barometers,” outward signs of internal inflammation. Triggers include environmental toxins, a diet high in refined and sugary carbohydrates, sun exposure, hormonal changes, stress, smoking, and alcohol consumption. The solution begins with an anti-inflammatory diet (see “Dazzling Diet,” p. 20). Key nutrients—inside and out—are the most powerful weapons in your beauty arsenal.

Perricone’s Picks “I recommend that we take antioxidants and vitamins as supplements and apply them topically as well,” says Perricone, because they work synergistically. Here are some of his favorites: Alpha lipoic acid (ALA): A strong anti-inflammatory antioxidant, ALA is both water- and fat-soluble, so it can penetrate the fatty cell membranes as well as the watery cell interiors. It is also the only antioxidant that can boost levels of our body’s master internal antioxidant, glutathione. And, because ALA helps to enhance the conversion of sugar to energy, it can even help you lose weight. DMAE: Found primarily in cold-water fi sh, DMAE is a strong anti-inflammatory that’s necessary for the production of neurotransmitters—components in nerves that control our muscles. It increases the firmness of skin and improves muscle tone, and can also improve mental function and even help reduce body fat. 18

Vitamin C Ester: Vitamin C is a key anti-inflammatory and antioxidant that’s essential for building collagen and elastin, which support skin structure and keep it smooth. In the ester form, vitamin C is combined with a fat, which makes it more absorbable and gentler on the skin in topical products and on the stomach in supplements. Astaxanthin: A strong antioxidant that gives salmon its pink color, astaxanthin reduces wrinkles and age spots; protects muscles; increases endurance; enhances the central nervous system; and promotes eye health. It also reduces inflammation and can help you stick with an exercise program. CoQ10: Cells contain energy-generating components known as mitochondria. CoQ10—another strong antioxidant and anti-inflammatory—is necessary for the mitochondria to produce energy. CoQ10 levels decline as we age, yet efficient energy production remains essential for all cells—including skin cells—to repair themselves.

March 2015

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The Healthy Edge

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get the glow, cont. Tocotrienols: Perricone calls tocotrienols a “super” form of vitamin E, with greater antioxidant and anti-inflammatory power than plain old “vitamin E.” Tocotrienols help protect against sun damage and increase the effectiveness of sunscreen. Glutathione: Our internal master antioxidant, glutathione protects cells and helps eliminate toxins. It also plays an important role in reducing wrinkles by protecting against the degradation of collagen, a substance that gives skin structure and keeps it firm. Some other popular antioxidant and anti-inflammatory ingredients, in both supplements and topical products, include Pycnogenol, pomegranate, and grape seed extract. And hyaluronic acid retains moisture and plumps up lines to minimize their appearance.

Dazzling Diet

These days, everyone knows that an anti-inflammatory diet can help reduce your risk of diabetes, heart disease, some cancers, and Alzheimer’s. But did you know that it can also help give your skin a youthful-looking glow? In fact, according to Nicholas Perricone, MD, adopting an anti-inflammatory diet is the most important thing you can do to look beautiful. “Try it for just three days,” he says, “and you will see a major difference in your skin, your thinking process, your mood, and your energy level.” To start, drink 8–10 glasses of pure spring water daily, along with antioxidant-rich beverages such as green tea. Skip processed, sugary, pro-inflammatory foods such as breads, cakes, pastries, sodas (or any sweetened drinks), rice and corn cakes, chips, and other starchy snack foods. Instead, make sure each one of your meals includes these wholesome components: A high-quality protein, preferably cold-water fish—especially wild Alaskan salmon (not smoked), halibut, sardines, herring, or anchovies—which are anti-inflammatory. Most other proteins, except for those high in saturated fat, neither raise nor lower inflammation. Low-glycemic carbohydrates that won’t cause a rapid surge in blood sugar, such as fresh fruits and vegetables, beans, and lentils. If you want grains at breakfast, stick with old-fashioned oatmeal.

Healthy fats, which are also found in cold-water fish, as well as in walnuts, seeds, and olive oil.

Hot Trends Perricone’s favorite ingredients are found in many supplements and skincare products available in health food stores. For example, some skin creams combine vitamin C ester, DMAE, and alpha lipoic acid to reduce wrinkles and age spots and improve texture and firmness of skin. Here are some of today’s other hot trends: Minerals: Cosmetics made with minerals have been available for years, but now you can find minerals in hairand skin-care products, as well. They help cells regenerate, protect and nourish, and enhance moisture retention. Stem Cell Boosters: By awakening dormant stem cells in skin, stem cell boosters rejuvenate, reduce wrinkles, and improve skin texture. They include extracts from fruit, seaweed, or herbs, as well as antioxidants, in serums or creams. Apply them underneath moisturizers. Essential Fatty Acids (EFAs): We’ve known for some time that in supplements such as fish oil, EFAs reduce inflammation and plump up skin from within. Now, they’re also available in Reviva Labs 20

EFAs Nourishing Cream, which helps strengthen and thicken delicate skin from the outside. Lightening, Brightening Ingredients: Popular natural substances that help treat discoloration, brighten skin, and fade or prevent spots include kojic acid (found in some mushrooms), plant extracts such as Madonna lily, fruit enzymes, and some peptides. They’re available in cleansers, moisturizers, toners, serums, and creams. Peptides: The number of natural skin care products containing these multitasking anti-aging ingredients is on the rise. Peptides are potent combinations of amino acids, the building blocks of protein. They help skin to regenerate and retain moisture, and ﬁght wrinkles by encouraging facial muscles to relax—a subtle Botox-like eﬀect that is non-toxic and non-invasive.

Healthy Hair and Nails For naturally healthy hair, style expert and aesthetician Stacy Cox—who helps

clients look their best from head to toe at her Los Angeles spa, Pampered People—recommends trying products that contain these ingredients: To help retain moisture: argan oil, shea butter, vegetable glycerin For more shine: argan oil, coconut oil, jojoba extract To strengthen hair: silk proteins, coconut oil To treat a ﬂaky or dry scalp: aloe vera, tea tree oil To nourish the scalp and support hair growth: avocado oil For healthy nails, Cox strongly recommends avoiding the toxic ingredients found in conventional nail polishes, including toluene, formaldehyde, and DBP (dibutyl phthalate)—all three of which are banned from cosmetics in Europe, but legal in America. Nutritionally, silica can help strengthen hair, nails, and skin. And there is some evidence that MSM, commonly used to relieve pain, can also promote hair growth.

March 2015

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THE FIBER FIX FOR IBS THE SECRET TO HEALING IRRITABLE BOWEL SYNDROME (IBS) MAY NOT BE HOW MUCH FIBER BUT WHAT KIND YOU’RE CONSUMING. ALSO: THE BEST PROBIOTIC STRAINS FOR IBS BY JINI PATEL THOMPSON

March 2015

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you suffer from irritable bowel syndrome (IBS)—or a similar condition such as Crohn’s disease, colitis, or diverticulitis—you’ve no doubt been told to add more fiber to your diet. In fact, if you look at the shelves in your local health food store, you’ll likely see many “healthy” breakfast cereals touting the amount of bran or other fiber they contain. The idea that bran was good for the bowel came about when Dr. Denis Burkitt discovered that rural Africans rarely suffered from colon cancer. He attributed this to the fact that their diet was high in fiber. Commercial interests were quick to see the profit potential and jumped on the high-fiber bandwagon. But a crucial qualification was lost in all the marketing: The people in Burkitt’s study got their fiber from vegetables—not bran. Since then, we’ve discovered that there’s a difference in how the different types of fiber—soluble and insoluble—affect the bowel. Soluble fiber forms a gel when it mixes with liquid; insoluble fiber doesn’t. For people with intestinal disorders, soluble fiber usually has a beneficial effect, while insoluble fiber can irritate the intestines and intensify symptoms. But even more important than fiber, if you want to create a foundational shift in the way your gut digests and absorbs food, you have to look at gut flora. And that means probiotics.

Beneficial Bacteria Probiotic therapy helps people with IBS in a variety of ways. If you get too many “bad” bacteria in your gut and not enough “good” bacteria, the bad bacteria—and other nasty pathogenic microorganisms such as yeast, fungi, and parasites— can degrade the mucosal lining of your intestine and even penetrate the intestinal wall. This leads to an increase of mucus, inﬂammation, ulceration, and bleeding. It can also allow undigested food particles to pass directly into your bloodstream, where they are perceived as allergens and trigger an immune response (a condition known as leaky gut syndrome).

NAMEGAME Not sure how to distinguish between the name of a probiotic species and the name of the strain? Here’s a quick primer: Lactobacillus acidophilus DDS-1 (often written L. acidophilus DDS-1) Genus: Lactobacillus Species: acidophilus Strain: DDS-1

TOP FOOD SOURCES

Over time, using probiotic Want to get more supplementation to help repopunatural fiber in your late the good bacteria in your gut diet? Here are some will result in a drastic reduction— of the best sources. if not elimination—of many harmful pathogens. The good Soluble bacteria will also form a protec(best for people tive coating of your mucosal cell with IBS) lining and produce B vitamins and Apples digestive enzymes. Proper Avocados digestion and absorption of Carrots nutrients can gradually be Chia seed restored, while symptoms such as Flaxseed heartburn, gas, bloating, constipaOats tion, diarrhea, mucus, intestinal Papaya spasms or cramping, and inflamPsyllium mation can be quickly eliminated. Pumpkin In fact, in one clinical trial, IBS Squash patients treated with L. acidophiYams lus showed a 50 percent improvement in only 8 weeks. Insoluble Another large-scale trial of 362 Barley female IBS patients showed great Beans results for a certain species of Brown rice probiotic known as B. infantis. Celery The women in the study reported Corn bran “significantly superior” improveRoot vegetables ment in all symptoms— bowel Strawberries dysfunction, abdominal pain, Sunflower seeds bloating, incomplete evacuation, Wheat bran straining, and the passage of Whole wheat gas—and an overall improvement Zucchini rate that was more than 20 percent higher than placebo. In this study, researchers also experimented with dosage. At 6 billion CFU (colony forming units), there was no symptom improvement. At 7 billion CFU, symptoms improved somewhat. A dosage of 8 billion CFU produced the best results. Numerous other trials have also shown that high doses of probiotics are required to be effective—typically between 7–10 billion CFU per day.

Just Your Type It is also important to ingest the right strain of each species of bacteria, because different strains can produce different results. Out of 200 different strains of acidophilus, for example, only 13 are known to have potent antibiotic and antiviral properties. If you have IBS, you need probiotics that can wipe out bad bacteria, restore digestive health, help balance immunity, and prevent re-infection. You only want to purchase a probiotic supplement that contains species and strains with proven, long-term records of human safety. The Healthy Edge

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Allergy Relief—Naturally!

BY SARAH ABERNATHY, HERBAL CONSULTANT

OVER 60 MILLION Americans suffer from allergies or asthma—that’s more than 20 percent of the population! Allergies were once defined as immune overreactions to common items such as cat dander, dust, pollen, or spores. Today, there is evidence that the dramatic increase in allergies may be related to substances such as genetically modified organisms (GMOs), environmental pollutants, and secondhand smoke. As much as we try to avoid exposure, many of us are still affected. If you are looking for relief, drugstore medicines for allergies only mask symptoms, and may cause drowsiness. Try instead to get relief naturally with a focus on dietary changes and natural antihistamines.

RELIEVE ALLERGIES WITH A NATURAL FOODS DIET 1. Focus on a plant-based diet. Animal fats can produce inflammatory leukotrienes linked to allergies. 2. Try 3-day juice fast to help get rid of mucous build-up and release allergens. Drink plenty of water during your cleanse. 3. After your detox, have a cup of thyme tea each morning (and at lunchtime) to thin mucous. Take hot miso or chicken soup daily to release mucous. 4. For your ongoing diet, focus on non-mucous-forming foods: fresh veggies and fruits for enzymes, cultured foods such as yogurt, high vitamin C foods such as citrus and berries, and high sulfur foods such as cabbage, onions and garlic 5. Have cruciferous veggies such as broccoli and cauliflower three times a week to metabolize toxins from chemicals. Eat a daily apple if you live in a polluted area, as apple pectin can help remove metals.

Natural HST

Look for natural supplements, including: • Herbal formulas with green tea, marshmallow, and mullein ease allergy inflammation and help clear congestion. Relief can begin in 20 minutes or less. • Freeze-dried nettles caps for relief of chronic runny nose. A natural approach works well to curb allergies in modern times, largely because they may be a result of the chemical assault on our air, food, and water. Gentle detoxification therapies, diet changes, and herbs ease symptoms and promote long-term recovery.

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Made from organically cultivated nettles.

With quercetin for respiratory support.*

March 2014

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Body Cleansing Made Simple EVERY DAY, OUR BODIES ARE exposed to chemicals and toxins through the air we breathe, the food we eat, and the products with which we clean our house. The body has a natural ability to cleanse itself through the gastrointestinal system, liver, lymphatic system, skin, respiratory system, and urinary system. However, poor food choices, unhealthy lifestyle choices, and environmental factors, can easily overwhelm the body. To help keep the body functioning optimally, many nutrition experts recommend cleansing the body at least once or twice a year. A sensible, gentle detox or cleanse can be done for a couple of days or a couple of weeks, and should not disrupt normal activities.

BY SALLY KARLOVITZ, CN

• Milk Thistle—known for its ability to detoxify and regenerate the liver. It is also useful as a potent antioxidant and preventive substance, allowing the liver to metabolize and eliminate a variety of toxins. • Dandelion Root—supports detoxification of the liver. Dandelion roots were traditionally used by Native Americans to treat kidney disease, skin problems, and stomach issues. Once a cleanse is complete, be sure to replenish and rebuild the body with balancing probiotics and nourishing green foods.

A good detox program is done in conjunction with modest changes to the diet. Eating clean for the duration of the detox will further enhance the cleanse. It is best to avoid refined, fried, or fatty foods. Choose instead to eat a lot of fresh fruits and vegetables, fiber-rich whole grains, yogurt, nuts, and seeds. Natural products are available to assist with cleansing. Here are a few of the common ingredients used for cleansing and detox: • Fiber—A critical part of a cleansing program. Fiber absorbs and eliminates toxins, and improves colon function. Examples of fibers include acacia fiber, flax meal, oat bran, pectin, or psyllium husks. Since fiber also absorbs water, it is critical to drink plenty of pure water when you take in extra fiber. • Grape Root—traditionally used to strengthen all aspects of liver function. It also supports detoxification of the blood.

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Liquid extract in capsule form.

Ultra Duo Dophilus 8-strain probiotic blend. 15 billion viable organisms per capsule. Shelf stable— no refrigeration required.

The Healthy Edge

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pure beauty

hair repair

By Sherrie Strausfogel

How to heal damaged tresses and restore your hair’s natural beauty

ealthy hair is thick, bouncy, and shiny. It feels soft and ﬂexible, and is easy to style. Hair changes with age. Sebum (oil) production on the scalp decreases rapidly starting at age 45. When hair becomes less hydrated, it gets frizzy and more susceptible to breakage. Hair repair is possible if you care for your hair, inside and out.

Synthetic ingredients can also dry out hair, so choose natural products instead. Determine your hair’s needs—more moisture, more body, sun protection, etc.—and go from there.

On the Outside For starters, avoid overshampooing, over-processing, and over-styling. If your hair feels dry or coarse, a weekly shampoo may be all you need. If you have ﬁner, oilier hair, you will likely need to wash it more often. If you color your hair, be vigilant about conditioning— weekly deep-conditioning treatments help coat strands and ﬁll in any damaged spots in hairs’ cuticles. And daily conditioning helps keep your hair smooth and shiny. Heat can dry out your hair, weaken cuticles, and make hair prone to breakage, so try ditching the styling tools a few days each week and letting your hair dry naturally. If you absolutely can’t live without your hair dryer or curling iron, turn the heat down to the lowest setting and protect your hair with leave-in conditioners designed to minimize heat damage.

To sseal in moisture and reactivate curls, use Jane Carter Solution Hydrate Sol Quench Spray, a Que refreshing hydrator refr and detangler infused with infu rosemary and sage. rose

Acure Moroccan Argan Oil Shampoo is a triple moisture repairing shampoo for normal to dry or damaged hair. Argan oil and stem cells, CoQ10, and omega-7 from sea buckthorn make up the triple moisture system.

On the Inside Although hair is dead, the living part of the follicle is very much alive and needs the proper nutrients to stay healthy. If your hair has become finer, thinner, weaker, and even lighter, it could be due to nutrient deficiencies. Hair is made of keratin, a type of protein. Eating protein will provide your body with the amino acids it needs to produce stronger hair. Omega-3 rich proteins such as salmon and omega-enriched eggs help strengthen hair. Low levels of iron can lead to anemia, one of the most common causes of thinning hair in otherwise healthy women. Red meat, dark meat poultry, clams, cocoa, molasses, pumpkin and sesame seeds, lentils, and cooked spinach are all good sources of iron. Biotin can also be helpful for treating thinning hair. You may need as much as 10,000 mcg daily to see results. Finally, zinc is essential for keratin production, and low levels of zinc can lead to finer, sparser, weaker hair. In addition to a daily multi, pumpkin seeds, peanuts, cashews, dark chocolate, and oysters are all good sources of zinc.

V Vitamins Viva Hair supplies eessential vvitamins and minerals to ccreate an ideal eenvironment for hair growth.

Infuse your hair with minerals with Zion Health Adama Minerals White Coconut Conditioner. This moisture-intense formula balances scalp pH and repairs dry ends.

March 2015

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12/19/14 11:52 AM

clean eating

preventing eating disorders Six simple ways to help kids and teens develop a healthy relationship with food

n a nation obsessed with thinness and beauty, it’s not surprising that eating disorders and body image issues abound. What is surprising: how early it starts. According to the National Eating Disorders Association (NEDA), as many as 60 percent of children between ages 6 and 12 worry about weight gain, and half of American teens think they’re overweight. That’s a serious problem, since body image issues can lead to eating disorders ranging from fad diets and binge eating to life-threatening conditions such as anorexia nervosa and bulimia. A study that was published in the Archives of General Psychiatry found that more than half a million teens had an eating disorder. And boys aren’t immune; a recent study presented in the journal JAMA Pediatrics found that 31 percent of boys between 12 and 18 had at some point binged on food or purged. It’s a serious problem, but also one that can be prevented with a little work. Here are six ways to teach healthy eating and protect your teen or ’tween from disordered eating:

1. Teach embodied eating Skip the clean-plate club, and teach kids to eat according to their own internal cues. That means paying attention to— and trusting—feelings of hunger and satiety, not how much food is left on the plate or whether it’s “time” to eat. Embodied eating also means no cell phones, television, video games, or other distractions during meals. And consider changing the language around food; instead of “Are you full?” try asking, “Are you satisﬁed?”

2. Don’t make food “bad“ “Bad” is a moral judgment that has no place in any conversation about food. And when your kid eats pizza, bagels, or other “bad” food—which he will—you don’t want him to feel guilty 28

about it. Banning certain foods only backﬁ res. In one study, people who were deprived of their favorite foods responded by overeating those very foods. Instead of forbidding foods, talk about “sometimes” versus “always” foods, and let things such as chocolate cake or Buﬀalo wings be an occasional treat. Also teach your children to pay attention to their bodies’ reactions. If your teen notices that when she eats a candy bar, her body feels terrible, she will learn to eat according to her needs.

3. Model healthy eating If you encourage kids to eat slowly and mindfully at the table with no distractions, and then you shovel down a bowl of cereal while leaning against the counter and talking on your cell phone, your words will carry little meaning. Instead, be as good a role model for healthy eating as you are in other areas of your life. Model everything you want kids to do: sit down for meals, tune in, eat slowly, stop when you’re satisﬁed. And talk about your food choices in the context of how they’ll impact your body. For example, “My body is feeling tired, so I think I’ll have some greens to energize it,” or “That cheesecake looks good, but I know it won’t make my body feel good.” And above all, if you do overdo it one day, don’t beat yourself up. Instead of “I’m such a loser. I can’t believe I ate so much,” say “Wow, I feel crummy after eating those donuts. I don’t think I’ll do that again.”

4. Reframe cultural messages. The media teaches kids that thin is in, fat is bad, food is for pleasure, and other questionable, even harmful, messages. You can’t ban media, but you can frame it appropriately. Talk to your kids about media messages that only certain body types are acceptable. Listen to their self-image issues, and keep reminding them that healthy bodies come in many diﬀerent shapes and sizes. And be careful with your language, especially

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by Lisa Turner

Dieting, calorie restriction, food avoidance, or any other kind of eating that comes from the mind, versus the body’s impulses, can set kids up for problems.

if you struggle with your own body image issues. When you talk about how awful you look in those jeans, you’re telling kids to judge a body’s worth by how it looks.

5. Don’t use the “D” word Dieting, calorie restriction, food avoidance, or any other kind of eating that comes from the mind, versus the body’s impulses, can set kids up for problems. A recent study found that dieting at an early age increased the risk of developing eating disorders and unsafe weight-loss behaviors. Explain that unnecessarily restricting calories can impact growth, brain development, and overall health. If your teen or ’tween is overweight, a shift in eating that emphasizes healthy foods, and that’s vetted by a health care professional, may be

appropriate. But kids shouldn’t diet because of peer pressure or low self esteem.

6. Cook with your kids When teens and ’tweens have an active role in meal planning and preparation, they feel more empowered. Sit down with your child and plan out the week’s meals. Go shopping together, and tell them about the beneﬁts of diﬀerent foods—for example, “yellow peppers are good for your skin” or “blueberries help your memory.” Let them experiment and choose interesting selections the family may not have tried, such as white asparagus or cherimoya. And cook together; it’s a great way to bond, and allow kids to feel they have control over what they eat. The Healthy Edge

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natural gourmet

vegan ﬁnds

Yummy grab-and-go foods that are organic, gluten-free—and vegan

f you’re both meatless and gluten-free and don’t have much time to cook, consider trying whole-food, organic products that are both convenient and nutrient-dense. Look for these instant (or almost-instant) organic, gluten-free, vegan options. You might even find some of them on sale! Hilary’s Eat Well Burgers and Bites. Hilary’s makes flavorful veggie burgers like Hemp & Greens with millet, greens, hemp seed and thyme, or the Root Veggie Burger, a millet-based burger filled with organic root vegetables and a kick of mustard. And for the kids, Veggie Bites offer a fun and tasty way to get grains and veggies. Hilary’s products are vegan, gluten free, and free of the most common food allergens. Living Intentions sprouted seeds, nuts, trail mixes, and cereals. The process of sprouting makes nuts and seeds more digestible and their nutrients more absorbable. Why not start your day off with Living Intentions Superfood raw sprouted buckwheat cereals? Chia Ginger is spiced with ginger and enhanced with sacha inchi protein, quinoa, and amaranth sprouts. Hemp & Greens offers hemp protein, spirulina and alfalfa. These cereals are vegan, gluten and nut free. Just Pure Foods organic snacks. With varieties that include Cheesy Kale Chips, Sesame Dijon Zucchini Chips, and Crispy Onion Rings, these vegetable-based snacks are made from organic whole foods that are low-temperature dried and sprouted to maximize enzyme and nutrient availability. Laughing Giraffe. This line of raw, chewy snack macaroons is made with nutritious whole food ingredients so you can feel good about indulging! Available flavors include Goji Maca, Pineapple, Vanilla, Banana, and Lemon. NuttZo. This tasty organic Seven Nut & Seed Butter is made with flax seeds, cashews, almonds, Brazil nuts, sunflower seeds, hazelnuts, and sea salt. Available with or without peanuts in creamy or crunchy varieties, NuttZo contains 6–7 grams of protein per serving and is packed with nutrients, including omega-3 fats and fiber.

Organic Sunshine Burgers. These convenient, soy-free vegan burgers are made with organic cooked brown rice, organic ground sunflower seeds, and other organic ingredients to create seven different flavors, including Loco Chipotle, Southwest Black Bean, and Falafel.

Lotus Foods Heat & Eat Rice Bowls. If you don’t have 20–30 minutes to make Lotus Foods exotic heirloom rice from scratch, try these ready-to-eat bowls, which microwave in just 90 seconds. Add nuts, vegetables, and/or chopped avocado to create super-quick meals. Available in three varieties: Forbidden Rice, Organic Brown Jasmine Rice, and Organic Volcano Rice. Of course, these are just a few of the vegan, gluten-free options available. Ask at your health food store for more great products to try. And for those days when you aren’t in a hurry, try these vegan, gluten-free recipe favorites (p. 31).

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by Melissa Diane Smith

Pistachio Crusted Orange and Dark Chocolate Cookies MAKES 48 COOKIES Pictured on previous page. Don’t have coconut sugar? Use granulated sugar for equally yummy cookies. Recipe excerpted with permission from The Gluten-Free Revolution: A Balanced Guide to a Gluten-Free Lifestyle through Healthy Recipes, Green Smoothies, Yoga, Pilates, and Easy Desserts! by Caroline Shannon-Karasik (Skyhorse Publishing, Inc., 2014). 1

flaxseed egg (1 Tbs. flaxseed meal plus 3 Tbs. warm water) 1 cup coconut sugar Zest and juice of 1 medium orange 1 cup vegan butter substitute 1½ cups almond meal 1 cup white rice flour ¼ tsp. salt 1 tsp. baking powder 1 cup vegan chocolate chips ¼ cup unsweetened dairy-free milk (e.g., almond, coconut, hemp) ⅓ cup unsalted pistachios, chopped 1. Preheat oven to 350°F. Prepare two baking sheets by lining with parchment paper or baking mats. Set aside. 2. Combine flaxseed meal and warm water in small bowl, then set aside.

Organic Mexican Quinoa Bowl

SERVES 4

You can easily turn this colorful vegan dish, infused with bright Mexican flavors, into an on-the-spot meal by cooking the quinoa ahead of time and refrigerating it. Recipe courtesy of The Tasteful Kitchen restaurant in Tucson, Ariz (thetastefulkitchen.com). 1 cup organic red or white quinoa 2 cups water 2 medium green onions, white and light green parts only, thinly sliced 2 medium-large avocados, pitted, peeled and chopped ¼ organic red pepper, chopped 3 Tbs. chopped fresh organic cilantro leaves Juice of 2 limes 2 tsp. organic extra virgin olive oil, optional ¼ tsp. ground coriander ¼ tsp. ground cumin ½ tsp. unrefined sea salt Ground black pepper to taste 6 Tbs. organic gluten-free salsa 1. Bring quinoa and water to a boil in saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15–20 minut es. Pour into mixing bowl, and refrigerate until cold. 2. Gently stir in green onion, avocado, red pepper, and cilantro. Mix together lime juice, olive oil (if using), coriander, cumin, salt, and pepper in bowl, and stir into quinoa mixture until distributed. Mix 2 Tbs. of salsa into quinoa mixture. Divide quinoa salad among four bowls, and top each with 1 Tbs. salsa. PER SERVING: 361 c al; 9g pro; 20g total fat (3g sat fat); 42g carb; 0mg chol; 425mg sod; 12g fiber; 3g sugars

3. Add coconut sugar, orange zest and juice, and vegan butter into medium bowl. Combine ingredients with mixer on medium speed. Add in flaxseed mixture, almond meal, white rice flour, sea salt, and baking powder, mixing again on medium speed until ingredients are just combined. Do not over-mix, or dough will become tough.

PHOTOS: PORNCHAI MITTONGTARE

4. Drop dough by rounded tablespoonfuls onto prepared baking sheet. Freeze for 5 minutes. After removing from freezer, press center of each cookie with thumb, then place tray into oven. Bake 18–20 minutes, until golden brown. 5. While cookies are baking, measure chocolate chips and dairy-free milk into small pot. Place over low heat, whisking constantly until mixture becomes smooth. Immediately remove from heat to avoid burning. 6. After cookies have been removed from oven, drizzle chocolate over each, and sprinkle with crushed pistachios. Freeze to solidify chocolate before serving. PER COOKIE: 213 c al; 2g pro; 14g total fat (4g sat fat); 23g carb; 0mg chol; 136mg sod; 2g fiber; 13g sugars

The Healthy Edge

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favorite things

by Neil Zevnik

turnip temptation

Asian-Style Braised Baby Turnips

SERVES 4

This simple-to-make, Asian-inspired dish makes a perfect paring with teriyaki ahi or chicken. 3

lbs. small white turnips with tops 3 Tbs. white miso 1 ¼ cups water

2 ½ 1 1

Tbs. sake tsp. minced fresh lemon grass tsp. toasted sesame oil Tbs. chopped fresh cilantro leaves

1. Trim turnips, and cut in half. Discard stems, chop greens, and set aside. 2. Combine turnips, miso, water, sake, and lemon grass in medium saucepan. Bring to a boil. 3. Reduce heat, and simmer until just tender, 10–15 minutes. Add turnip greens, return to a boil, and cook uncovered until liquid is reduced to a glaze, about 5 minutes. 4. Transfer to serving dish, drizzle with sesame oil, and sprinkle with cilantro. PER SERVING: 110 cal; 5g pro; 2g total fat (<1g sat fat); 22g carb; 0mg chol; 57 6mg sod; 9g fiber; 11g sugars

PHOTO: PORNCHAI MITTONGTARE

he turnip has largely fallen into oblivion these days—especially in North America. But once upon a time, it was a valued root crop for much of the civilized world. The Greeks and Romans prized them highly: Pliny the Elder sang the praises of the turnip, opining that “its utility surpasses that of any other plant;” and Sappho classically referred to one of her paramours with the affectionate name “turnip.” Before the ubiquitous potato became popular, the turnip was a staple crop for numerous civilizations. Now, alas, it has been consigned to the margins of various ethnic cuisines. And that’s a shame, because not only are turnips quite delicious when properly prepared, they’re also a treasure-trove of antioxidant and anti-inflammatory nutrients. The most vital thing to remember is: use those leaves! The more-familiar root is an excellent source of vitamin C and fi ber, but it’s the leafy turnip greens that have the greatest healthamplifying impact. In fact, turnips are actually members of the cruciferous family of vegetables, and their crowning greenery has been proven to outshine all of their cousins—including broccoli, kale, and cauliflower—in providing cancer-preventing glucosinolates. In addition to the standard antioxidant trio of vitamin C, vitamin E, and beta-carotene, turnip greens provide a broad spectrum of phytonutrients that help ramp up cellular protection. And their concentrations of vitamin K, folate, and fiber-related nutrients help reduce inflammation and lower cholesterol, providing key cardiovascular benefits. So it’s time to add turnips and their greens to your arsenal of beneficial veggies. Your local health food store or farmers market will most likely provide you with the freshest and sweetest specimens to be found. The roots should be smooth and unblemished, and the greens should be crisp and dark green. After you get your turnips home, cut off the greens and store them separately—the roots will keep for several weeks in the fridge, but the greens should be used within a few days for maximum nutritional benefit.

This humble root vegetable boasts surprising health benefits

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