Chamberlin's Healthy Edge March 2016 by HFAI

$3 free

March 2016

PLANT PROTEINS Discover The Unique Benefits of Pea, Hemp, & More

WAYS TO SAY

GOODBYE TO SINUS TROUBLES

MIGRAINE CURE? The herb that works as well as drugs SIGHT SAVERS Natural strategies for vision health BETTER BLTS Asparagus stars in this low-carb take on our favorite sandwich

s ! u l p

Hope & Healing for

FIBROMYALGIA, p. 22

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13 Foods

Frozen Black Beans Nutritious and convenient pre-cooked black beans. Rich in protein and ﬁber, these black beans have been grown in rich, fertile soil on family farms. Easy to prepare, these whole black beans are ready in less than 5 minutes. A delicious addition to soups, salads and your favorite Mexican foods.

Brio

Earth Lab

Vegan Lip Stix All natural lip stick, handmade with gluten-free vegan ingredients that look terriﬁc and feel wonderful on the lips. The colors are vibrant, but achieved without the use of artiﬁcial F, D & C colorants. These lip stix have a smooth and creamy feel on your lips. Available in 5 shades: Cheeky, Mystic, Ruby, Sunset, and Vintage.

Coffee Latte Frozen Dairy Dessert Brio introduces nourishing indulgence with their Coffee Latte frozen dairy dessert. Coffee extract is rounded out with a delicious rich organic caramel and churned with fresh milk from Wisconsin dairy farms. Creamy and smooth, but with only 7 grams of fat, 165 calories, protein and a balance of omega fatty acids, this dessert is also low glycemic. Made without artificial colors, flavors or sweeteners. Gluten free.

Gnarly

Gnarly Slim This slimming protein supplement helps support lean muscle and fuel metabolism.* Made with 10 g grassfed whey protein, pre- and probiotics to support digestion, plus Gnarly Slimming Blend of herbs including green tea, guarana, irvingia and green coffee bean. 80 clean calories. All natural- no artificial colors, flavors or sweeteners. Soy- and gluten-free.

NeoCell

Derma Matrix Collagen Skin Complex An advanced formula to internally nourish the skin. With BioActive NeoCell collagen, vitamin C and hyaluronic acid, Derma Matrix promotes reduction of lines and wrinkles, increases hydration by 21%, and supports cell turnover and elasticity.* Gluten free. Non-GMO.

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Every Man Jack

Sport Sun Protection

Protect your body against the sun’s harmful rays with Body Defense water-resistant SPF 30 Body Lotion or Continuous Spray. Absorbs quickly and hydrates skin with Shea Butter. Protect your face with the water-resistant SPF 50 Face Shield Lotion that absorbs quickly and leaves skin hydrated. Broad spectrum protection with no chemical sunscreens or nano-particles.

Lafe’s Ù

Deodorant Stick Effective, natural deodorant protection in a convenient twist-stick formula. These effective formulas offer 24 hour protection, fighting odor causing bacteria without the use of harmful chemicals. No aluminum or propylene glycol. Available in Unscented with witch hazel & aloe, Active with citrus & bergamot, or Soothe with lavender & aloe.

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Liver Medic

Hepatiben This unique formulation is designed for the detoxification of the liver and for leaky gut. It is specifically formulated for non-alcoholic fatty liver disease, but is perfect for anyone looking for liver detoxification and support. With silybin from milk thistle, NAC, MSM, berberine and more, this formula can help boost glutathione, support normal liver enzymes and support normal blood sugar levels.*

Vibrant Health

Trilogy Men or Women

Vibrant Health introduces new daily supplement power packs formulated for men and for women. Each daily power pack contains the top 3 most recommended supplements by health practitioners: a multi-vitamin, mercury-free ﬁsh oil, and multi-strain probiotic.* The organic, plant-based multi supplies unique nutrient and herb proﬁles for men and women. Gluten- and soy-free.

Alsa

Energy Drink Mix Convenient drink mix for efficient sustained energy, with Cognizen® for mental clarity.* With B& C vitamins for immunity, electrolytes for hydration, and white tea and yerba mate to boost energy and antioxidants.* Plus PURENERGY, an innovative caffeine ingredient that combines caffeine & pterostilbene for sustained energy.* Available in Dragon Fruit, Pomegranate or Three Citrus flavors.

Thrive

Just Thrive Probiotic & Antioxidant Multi-strain Bacillus probiotic with 100x better survivability compared to Greek yogurt. Supports immune function and aids in digestion.* Produces and delivers beneﬁcial antioxidants with Bacillus indicus.* Swallow capsule, or open capsule and sprinkle on food. Gluten, soy and dairy free. Vegan. Shelf stable.

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Mary Ann O’Dell MS,RD

Ubiquinol CoQ10

If you have used CoQ10, you may be hearing more about Ubiquinol, but what is it and is it really better? Ubiquinol is the reduced or active form of Coenzyme Q10 (CoQ10), so it yields the same benefits of CoQ10, but may have improved absorption. Studies on ubiquinol have shown this compound does raise CoQ10 levels in the body. CoQ10 is found in every cell in the body, showing its importance. Low levels of CoQ10 may cause an increased risk for cancer, heart disease, periodontal disease and other health problems. CoQ10 functions to support energy production within cells. Research suggests it may boost power in athletes. It is also a potent antioxidant, protecting cells against damage. Numerous studies have been done on CoQ10 and the heart showing it may help congestive heart failure and angina attacks. A 2006 clinical trial found that patients suffering from congestive heart failure exhibited significantly improved heart function after supplementing with the Ubiquinol form of CQ10.

Ubiquinol CoQH 50 mg • Reduced form of CoQ10 for enhanced absorption. • Potent antioxidant.* • Helps the body maintain optimal CoQ10 levels.*

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March 2016

features 18 10 Ways to Save Your Sinuses Tired of the jitteriness and other side effects associated with over-the-counter and prescription sinus medications? You’re in luck. Here’s a look at the best drug-free ways to alleviate sinus pain, pressure, and congestion.

22 Hope & Healing for Fibromyalgia If you or someone you know suffers from this misunderstood and often baffling disease, you know how frustrating it can be. The good news is that there are safe, effective natural therapies that can help, according to fibromyalgia expert (and former patient) Jacob Teitelbaum, MD.

departments NEWS FLASH

HEALTHY DIGESTION

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

SUPPLEMENT ADVISOR

Plant Proteins 101. Looking for ways to get more healthy protein into your diet? Check out a few of our favorite plant-based powders.

VISION ESSENTIALS

Sweet Relief for Migraines. The latest research shows that ginger can help mitigate the pain just as well as prescription drugs—without the side effects.

HEALING EDGE

EXPERT’S CORNER

PURE BEAUTY

Notable Niacin. This member of the B-vitamin family is a boon for healthy skin and hair.

CLEAN EATING

Gluten-Free Flour Power. Chef Neil Zevnik shares his secrets for successful gluten-free baking.

Fibroids: What Works & What Doesn’t. Depending on the size, uterine fibroids can be treated successfully without invasive surgery.

The best way to supercharge your diet.

Essential Detoxification. Natural solutions for non-alcoholic fatty liver disease.

Protect your sight with these nutrients and herbs.

SUPERFOODS HERBAL ADVISOR

Simple strategies to tame heartburn, bloating, and other uncomfortable symptoms.

NATURAL GOURMET

Upgrade Your BLT. Asparagus is the star of this low-carb take on America‘s favorite sandwich.

March 2016

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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.

Everyone needs healthy blood circulation. OptiFlow® and

Two outstanding ingredients in one capsule! Fruitflow ® is a breakthrough ingredient. With it, OptiFlow® established a new category in heart health for dietary supplements – Circulatory. Did you know that blood platelets can become “spiky”

Supports healthy platelets and smooth blood flow.

Derived from tomatoes,

healthy blood circulation by keeping platelets smooth. t Effective. Starts to work within 90 minutes and lasts up to 12 hours. t Safe. Both ingredients have extensive clinical studies. t Easy. Just one capsule contains ® and 30mg of ® resVida taken once daily.

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resVida® enhances blood vessel dilation. resVida® is a powerful anti-oxidant that helps prevent free radical damage. It is also the purest form of transresveratrol, and a high-potency supplement that meets high safety standards.

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letter from the editor

Sinus SOS Editorial Director Nicole Brechka

Winter’s not quite over, but when the calendar turns to March we can circle the 20th—the first official day of spring, when many of us start to rouse ourselves from our yearly hibernation. Of course, the changing seasons— even the pleasant changes—bring their own unique challenges. And for many of us, springtime signals the onset of sinus problems. If you don’t suffer from seasonal allergies or similar issues, you probably associate the sniffles with the cold-weather months. Not so for those of us who start sneezing as soon as the first flowers bloom! The other problem with sinus issues— whether they’re caused by seasonal allergies or not—is that the “cure” is often as bad as the symptoms. Overthe-counter and prescription remedies can leave us muddle-headed, wired, and dehydrated. But the good news is that there are natural ways to relieve sinus pain, congestion, and pressure without the side effects. Check out “10 Ways to Save Your Sinuses” (p. 18) for a look at the best foods, herbs, and lifestyle strategies for keeping your head clear this spring. Even if you don’t suffer from the springtime sniffles, there’s something in this article that can help whenever sinus problems crop up throughout the year. Just try a few of these gentle, effective strategies, and you’ll never go back to conventional sinus “medicines.” Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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 Graphic Designer Maggie Samson 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 Kitty Riso and Custom Marketing 800.443.4974, ext. 704 kriso@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Kitty Riso 800.443.4974, ext. 704 kriso@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. 6, 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 2016

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Only Ester-C® gives you all of these beneﬁts: đ Clinically studied to stay in white blood cells longer than regular vitamin C^ đ Patented formula with 24/7 immune support*‡ đ Non-acidic so it’s gentle on the stomach đ Once daily Ester-C® Capsules, Tablets or Delicious Orange Eff ervescent. Available at health, natural food and vitamin specialty stores.

The Better Vitamin C.

, Ester-C and The Better Vitamin C are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *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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newsflash Fats for Good Cholesterol Having high blood levels of the omega-3 fats EPA and DHA improves cholesterol and triglycerides, and reduces risk for heart disease, according to a study of 276 Australian women and men between the ages of 65 and 95. The study, published in The Journal of Nutritional Biochemistry, used a blood test called the omega-3 index, which measures omega-3 levels in red blood cells. The test is well validated as a marker of heart health and is available through health practitioners. Fish oil and algal sources of EPA and DHA can improve levels.

Premature death is four times as likely for people who sit too much (more than 7 hours a day), exercise too little (less than 150

minutes per week), and sleep too much (more than 9 hours a day). Thatâ&#x20AC;&#x2122;s the conclusion of a study of more than

BAD NEWS ABOUT HEARTBURN DRUGS Proton pump inhibitors, a popular class of over-the-counter and

230,000 people, published in the

prescription heartburn drugs that reduce stomach acid, are linked to

journal PLOS Medicine.

increased risk for chronic kidney disease, according to a study that tracked more than 250,000 people for six or more years. The study, published in JAMA Internal Medicine, also noted that up to 70 percent of such drugs may be overprescribed.

Food and Drink for athletes

Earlier studies also found that the drugs could damage the

Eating dark chocolate can boost performance, and drinking pomegranate juice can reduce oxidation related to exercise, according to two separate studies. These were therapeutic daily amounts:

kidneys and deplete magnesium levels, thereby increasing the risk for fractures, serious infections, and heart disease. Such drugs include Nexium, Dexilant, Prilosec, Zegerid, Prevacid, Protonix, Aciphex, Vimovo, Prilosec OTC, Zegerid OTC, and Prevacid 24HR. Natural remedies offer safer relief. Try chewable DGL (deglycyrrhizinated licorice), about 15 minutes before a meal;

grams (about 1.5 ounces) * 40 of dark chocolate

digestive enzymes taken with food; and probiotics. Eating smaller

mL (about 6.5 fluid * 200 ounces) of pomegranate juice

or after meals, rather than with food, can also help.

meals more often, and drinking liquids about a half-hour before

PYCNOGENOL IMPROVES MENTAL FUNCTION A patented extract of French maritime pine bark, Pycnogenol improves mental function in baby boomers and older people, according to an Italian study published in the Journal of Neurosurgical Sciences. Researchers compared the effects of 100 mg daily of Pycnogenol and a placebo among 77 people between the ages of 55 and 70 who were healthy but had high levels of oxidative stress. After daily use for one year, those taking the supplement had significantly less oxidative stress. They also experienced:

72%

better daily decisionmaking

41%

improved attention span

37%

better memory

57%

improvement in dealing with people

32%

stronger ability to deal with finances

March 2016

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probiotics never tasted so good...

Strawberry, Blueberry, Banana, Mixed Fruit. American Health

• 100% Delicious Natural Fruit Flavors

chewable Acidophilus delivers 1 billion microorganisms to

• 1 Billion Bio-Active, Hardy Cultures

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• Helps Maintain Digestive Health*

the “good” bacteria to help keep your digestive system feeling

• Supports Optimal Intestinal Balance and Nutrient Absorption*

good all day, every day.* Support your digestive health*...delicious Chewable Acidophilus from American Health . It’s good health made simple . ™

• Promotes Overall Immune Health* Available at health, natural food and vitamin specialty stores.

www.AmericanHealthUS.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. Ų

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supplement advisor

plant proteins 101 These potent powders offer unique benefits

rotein powders derived from plants, such a pea, rice, or hemp, are growing in popularity. In addition to being a convenient source of vegan protein, they are less likely to trigger food sensitivities. “Plant-based protein powders are more easily digestible and have a more balanced phytonutrient proﬁle,” says Lauren Beardsley, ND, a naturopathic doctor at Integrative Health in Scottsdale, Ariz. Here are a few of her favorites:

By Vera Tweed

COOKING WITH PROTEIN POWDERS Always popular in smoothies, protein powders can also be used in cooking and baking. Anna Sward, author of The Ultimate Protein Pow(d)er Cookbook, points out that powders such as hemp, rice, and pea absorb a lot of liquid. “Add moisturizing ingredients to a batter,” she suggests—bananas, pumpkin purée, and cooked sweet potatoes and beets are her personal favorites. Rice protein, she says, is well suited for pancakes, and hemp works well with strong flavors, such as chocolate. For pea protein, try this recipe:

Chocolate Protein Cookies

Pea Protein—Popular among athletes, pea protein is a good source

MAKES 4 COOKIES

of branched chain amino acids (BCAAs) that are broken down in muscle tissue to produce energy. In addition, it is high in lysine, an amino acid that converts into carnitine, a molecule responsible for building energy and lowering cholesterol. One serving may also provide about 30 percent of a day’s iron requirements, although iron content varies among products.

Eat one for a delicious protein boost, or create an indulgent dairy-free treat by adding some vegan ice cream and a drizzle of melted dark chocolate. Recipe from Anna Sward. For dozens more, visit proteinpow.com. ¼ cup plain or vanilla pea protein powder

Rice Protein—A clinical trial, published in Nutrition Journal, found that

⅛ cup cashew or almond butter

a specific organic, sprouted-rice protein—called Oryzatein and found in a variety of rice protein brands—was found to be especially effective for building lean muscle and strength, and promoting recovery after resistance exercise, qualities previously believed to be unique to whey protein. Although the two proteins contain different amounts of individual amino acids, both equally enhanced the results of resistance exercise.

Hemp Protein—Available in hemp seeds, oil, milk, butter, and powders, this potent plant protein has been popular among vegan athletes for many years. In addition to protein, hemp is rich in ﬁber, B vitamins, and a combination of healthy fats, including omega-3s. When unﬂavored, the protein powder has a pleasant nutty taste that works well in salad dressings, dips, and soups, or sprinkled on vegetables.

Soy Protein—The FDA considers soy a heart-healthy food, and it is a long-standing, popular vegan protein. But most soy in the United States is genetically modiﬁed and often highly processed with a variety of chemicals. To avoid these problems, Beardsley recommends choosing non-GMO, organic soy protein powders, and cautions that phytoestrogens in soy can disrupt estrogen and thyroid hormones.

Tbs. agave syrup

Tbs. almond milk

squares (20g) chopped 85% dark chocolate

1. Preheat oven to 320°F. Mix all ingredients together in bowl to make a cookie dough. Taste, and add sweetener of your choice, such as stevia (toffee-flavored works well), if desired. 2. Divide dough into 4 balls, and press onto cookie tray lined with parchment. Bake 8–12 minutes, or until cooked through, but still soft in center. PER SERVING:

140 cal; 8g pro; 6g total fat (2g sat fat); 13g carb; 0mg chol; 120mg sod; 1g fiber; 9g sugars

SHOPPING GUIDE Look for 15–20 grams of protein per serving, without artificial flavors or chemical additives. If you have food sensitivities—or thyroid or other hormonal issues—choose soy-free plant proteins. To prevent food sensitivities in the future, make a habit of varying protein sources.

Akin’s and Chamberlin’s Vegan 4-Phyto Protein is a steviasweetened, soy-free blend that combines rice, hemp, chia, and mushroom proteins.

Genceutic Naturals Plant Head Protein Chocolate is raw, vegan, and tastes great—with 15 grams of nonGMO, gluten-free protein per scoop.

Pure Vegan Pea Protein is a low-carb, easyto-digest protein that can be used for shakes and smoothies, and even in baking.

March 2016

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herbal advisor

by Michael T. Murray, ND

sweet relief for migraines Does ginger work as well as prescription drugs for migraines? New research shows that it does

igraines are estimated to affect more than 28 million Americans. These headaches are caused by excessive dilation of blood vessels in the head and are characterized by a throbbing or pounding sharp pain. There are a number of dietary and supplement strategies that have been shown to be effective for migraines, with success rates often superior to standard therapy. One of the most promising is ginger, which has traditionally been used to ease nausea, relax and soothe the intestinal tract, and help to eliminate intestinal gas. But ginger also has a long history of use as a natural treatment for pain and inflammation, and it’s this activity that holds the most promise for migraines. Early studies in the treatment of migraine headaches were mostly conducted with a combination product containing ginger extract and the herb feverfew. But newer studies point to a positive effect from ginger alone.

The Latest Research One recent study compared ginger powder head-to-head with sumatriptan, the generic form of the migraine drug Imitrex. Ginger proved to be equally effective as the prescription medication, but it had a better safety profile than the drug. Minor side effects of Imitrex include nausea, dizziness, drowsiness, and muscle weakness. But it can also cause more serious side effects, including coronary artery spasms, heart attacks, stroke, abnormal heartbeats, and seizures. A team of neurologists in Iran compared ginger and sumatriptan in 100 men and women who suffered migraines. Participants were randomly assigned to either the ginger (250 mg caplet of dried 10

ginger powder) or the sumatriptan (50 mg) group, and neither the participants nor the observers knew which caplets the patient was taking until the study was completed. Patients were instructed to take a caplet as soon as a migraine started. For each headache that occurred during that month, participants recorded the time the headache began, headache severity before taking the medication, and degree of pain relief at 30, 60, 90, and 120 minutes, as well as 24 hours later. Results showed that ginger was as eﬀective as sumatriptan, achieving 90 percent relief within two hours of ingestion. While a small number (4 percent) of the ginger group experienced minor digestive upset, 20 percent of patients taking sumatriptan reported dizziness, drowsiness, or heartburn.

For Fast Relief The dosage of ginger used in this study was very low (250 mg dried ginger root). Higher dosages more than likely would have produced even better results. Most clinical studies have used a dosage of 1 gram of powdered ginger daily. Fresh ginger contains active enzymes and higher levels of other active constituents; therefore, it’s possible that fresh ginger may be even more powerful than supplements for relieving migraines. The equivalent dosage to supplements would be 10 grams (about one-third of an ounce) of fresh ginger—the rough equivalent to a quarter-inch slice. The best method to take advantage of fresh ginger is to juice it. Ginger is a great addition to virtually every fresh fruit and vegetable juice. You can also juice or grate fresh ginger and add it to

sparkling mineral water to make a delicious homemade ginger ale. Fresh ginger is a phenomenal and widely available natural medicine. When buying fresh ginger, the bronze root should be fresh looking, with no signs of decay (such as soft spots, mildew, or dry, wrinkled skin). Store fresh ginger in the refrigerator. Akin’s & Chamberlin’s Ginger Xtra-Plex is a full-spectrum formula with standardized ginger extract and whole ginger root powder.

Paragon Plus TruGinger Syrup is a soothing, warming, and comforting ginger and honey syrup.

New Chapter Ginger Force, which is non-GMO and vegetarian, is a full-spectrum ginger preparation.

March 2016

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GET RESULTS Practitioner formulated. Michael’s® Naturopathic Programs is a high quality choice of practitioners and health conscious people for over 32 years. Available at your local health food store or visit michaelshealth.com.

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SAVE $2 on any MICHAEL’S® product (excluding traveler tubes)

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EXPIRES APRIL 30, 2016

CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. Any other use constitutes fraud. Consumer pays sales tax. Discount may not be combined with any other offer. No cashback. LIMIT ONE COUPON PER PURCHASE. RETAILER: Inner Health Group Inc will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to Inner Health Group Inc, Mandlik & Rhodes, PO Box 490, Dept #1356, Tecate, CA 91980. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢.

12/17/15 11:52 AM

healing edge

By Michael T. Murray, ND

essential detoxiﬁcation Natural solutions for non-alcoholic fatty liver disease

hen the liver becomes damaged, a buildup of fatty deposits forms. Although usually associated with excessive intake of alcohol, these deposits can have other causes, which is known as nonalcoholic fatty liver disease (NAFLD). The condition ranges in severity from minimal liver impairment to advanced liver damage. NAFLD is estimated to aﬀect more than 20 percent of Americans, making it the most common liver disease in the U.S. Some 2–3 percent of those with NAFLD develop non-alcoholic steatohepatitis (NASH), which can lead to cirrhosis and liver failure.

What Causes a Fatty Liver? The biggest culprit is excess body weight. NAFLD develops in more than 70 percent of people who are 10 percent above their ideal body weights and in 100 percent of obese individuals. Other factors that impair liver function include nutritional abnormalities, drugs, and occupational exposure to toxins. Inﬂammation appears to be the common denominator in most cases. Not surprisingly, being overweight or obese is associated with insulin resistance and systemic inﬂammation.

Foods that Nourish the Liver

Herbs for the Liver

Eliminating high-glycemic foods is the ﬁrst step in preventing and treating NAFLD. It’s also important to increase your intake of liver-friendly foods, including sulfur-rich garlic, onions, and eggs; ﬁber-packed pears, oat bran, and legumes; and cruciferous vegetables such as broccoli, Brussels sprouts, and cabbage. Artichokes, beets, and carrots also support liver health, as do turmeric, cinnamon, and cilantro.

There is a long list of plants that help improve liver function, including turmeric, dandelion, burdock, and artichoke. But the most impressive research is on silymarin, an extract of the herb milk thistle (Silybum marianum). Silymarin enhances the liver’s detoxiﬁcation processes and helps to boost the liver’s stores of glutathione—a key antioxidant involved in liver function that is low in NAFLD patients. In clinical studies, dosages of 140–210 mg of silymarin, three times daily, produced the best results. Use only a standardized extract of milk thistle.

Lipotropic Nutrients Betaine, choline, methionine, vitamin B6, folic acid, and vitamin B12 are important “lipotropic agents”—compounds that promote the ﬂow of fat and bile to and from the liver. These nutrients have a decongestant-like eﬀect on the liver and enhance liver function and fat metabolism. Lipotropic formulas are also thought to boost levels of two important liver substances: SAMe and glutathione. Supplements that contain lipotropic agents help enhance liver function. Look for a formula that contains 1,000 mg of betaine and choline, and 1,000 mg of methionine and/or cysteine. Or, take 200–400 mg daily of SAMe.

Akin’s & Chamberlin’s Max Extract Milk Thistle capsules are standardized to contain 80 percent silymarin.

Michael’s Fat Metabolism Factors supports metabolism of fats and cholesterol with a blend of lipotropic nutrients and herbs.

Paragon Plus L-Carnitine 500 mg supplies clinically studied Carnipure L-carnitine tartrate in convenient capsule form.

Carnitine Supplements Carnitine plays an extremely important role in the utilization of fatty acids in the liver, as well as mitochondrial function— the energy-producing compartment in cells. Low levels of carnitine in the liver may increase susceptibility to NAFLD. And carnitine supplements have been shown to signiﬁcantly inhibit, and even reverse, alcohol-induced fatty liver disease.

DRUGS LINKED TO FATTY LIVER DISEASE k k k k k k k k k

Amiodarone Antiviral drugs (nucleoside analogues) Aspirin Corticosteroids Diltiazem Methotrexate Nifedipine Tamoxifen Tetracycline

March 2016

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Curamin® formulas are award-winning, leading pain† relief products, changing lives for the better all around the world. The clinically studied ingredients in our formulas are carefully selected for effective and safe pain relief.† Curamin® doesn’t mask occasional pain—it gets to the source and stops it.*†

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“My patients are looking for relief from pain, so I recommend Curamin.®† I feel better knowing they are getting results without the side effects.”* —Dr. Jacob Teitelbaum, MD**

Curamin® formulas provide safe and non-habit forming relief.*†

Curamin.com †Occasional muscle pain due to exercise or overuse **Member of the EuroPharma Scientiﬁc Advisory Board

*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.

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expert’s corner

ﬁbroids: what works & what doesn’t Depending on the size, uterine fibroids can be treated successfully without surgery

I am a 47-year-old woman with uterine fibroids. My doctor has suggested a surgical procedure, but I would rather avoid this if possible. What natural solutions do you suggest for addressing fibroids without drugs or surgery? —Leslie V., Kansas City, MO

The term “estrogen dominance” probably sounds familiar. Symptoms include heavy periods, thinning hair, and moody/aggressive–type PMS. One of the most troubling complications of estrogen dominance is uterine fibroids, the most common type of tumor of the uterus (which may or may not be cancerous). These tumors can grow within the muscular wall or into the uterine cavity, like mushrooms on stalks. Uterine fibroids develop under the influence of both progesterone and estrogen. Although the conventional medical community remains “unsure” about the role of environmental toxins in endocrinebased health issues, many sources cite plastics, particularly BPA and phthalates, as major influences. Larger uterine fibroids are more prevalent among African American women; obese women (hormones are fatty substances, and overweight people have higher hormone loads); and women who have never had a full-term pregnancy (during pregnancy, the monthly cycle of hormones is suspended temporarily, giving the endocrine system a break).

Consider Your Many Options If you have unusually heavy or painful periods, trouble with continence, or pelvic pain, or have had trouble conceiving, a simple ultrasound is a good way to diagnose uterine fibroids. Most adept family doctors (NDs, ANPs, MDs, and DOs) who are comfortable with women’s health can also feel fibroids with their hands. If a fibroid is 4 cm in diameter (the size of a small lemon), natural treatments can be very effective. If the fibroid is between 4 and 8 cm, natural treatments can help, although they take longer to work. But if the fibroid is larger than 8 cm (grapefruitsized), it generally cannot be treated naturally. My preferred recommendation at this point is uterine artery embolization, which cuts off the blood supply to the fibroid with a minimally invasive surgical procedure. Once shrunk, natural methods can be applied to keep the fibroid small enough to avoid complications, such as very heavy menstrual bleeding, difficulty with conception, bladder dysfunction (from pressure), and pelvic pain. 14

Aromatase inhibitor drugs are another common conventional therapy. They work by disrupting a process called aromatization, in which testosterone is converted to estrogen. Drugs such as Arimidex do this job effectively, but like most pharmaceuticals, they also create a host of unwanted side effects, including promoting ovarian cysts. They also do nothing to control heavy uterine bleeding. There is a widely available herbal formula called Myomin, which is quite effective at both reducing fibroids and raising testosterone levels, without causing side effects. Incidentally, Myomin is one of my favorite “go-to” remedies for men with symptomatic low testosterone (verified through a blood test). For milder cases (of fibroids and “low T”), saw palmetto, at a daily dose of 600 mg, is very effective when taken long term.

How Supplements Help Fibroids are made of types I and III collagen, and some therapies have focused on reducing the proliferation of these types of collagen. For example, resveratrol, a pigment found in red grape skins, causes a potent “anti-fibrotic” effect by reducing type I and III collagen levels, as well as decreasing the proliferation of unhealthy cells and hastening the death of sick cells. Herbs can be very helpful in dealing with fibroids. In Chinese medicine, Sparganium 12 is a well-known formula that is often used to help treat uterine fibroids. And in Western herbal tradition, a “biphasic” (or bimonthy) herbal approach has been very successful in regulating hormonal flow. Typically, the herb chasteberry is used along with estrogen-modulating herbs (such as Phytolacca, or poke root) for the first half of a woman’s cycle. And during the second half of the cycle, herbs such as wild yam are used to help promote optimum progesterone levels—in healthy menstruating women, progesterone levels rise during the second phase of the menstrual cycle. Wild yam helps reestablish this normal hormonal pattern. Fibroids are also susceptible to being dissolved by highdose enzyme therapy. The enzyme serrapeptase is particularly effective for this purpose. Keep the bottle of enzymes by your bedside and take 250,000 SPU with a little water fi rst

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By Emily Kane, ND

A HEALTHY LIVER IS KEY thing in the morning and last thing at night, at least 2 hours after eating. The point is for the enzymes to digest the fibroids, not your food. [Editors’ note: Try Arthur Andrew Medical Serretia Pure Serrapeptase.] For smaller fibroids (8 cm or less), acupuncture can be very helpful. Acupuncture is likely to slowly improve heavy bleeding, pelvic pain, and/or bladder pressure by shrinking fibroids; however, it generally only works when combined with a vegetarian-leaning diet and adequate intakes of vitamin D3 (5,000 IU daily) and vitamin A (or a high betacarotene diet). Both vitamins A and D have been shown to reduce fibroid tumor growth.

Prevention Is Possible Finally, don’t forget prevention—the single most important approach to maintaining excellent health. Eating less meat helps reduce your risks of having endocrine problems. According to a comprehensive analysis of fibroid therapies published in Human Reproduction Update, eating more fruits and vegetables is a good way to reduce fibroid size and incidence. The study’s researchers also favorably mention catechins in green tea, as they appear to help clear the body of excess hormones. Whether or not you are concerned about fibroids, strive to reduce your use of plastic products, especially soft plastics. These chemical nightmares are causing worldwide hormonal problems with fish and sea mammals, sometimes changing their gender or making them sterile. So for your own health—not to mention the health of the planet—do whatever you can to reduce your plastic use. And do not cook/ microwave anything in plastic, such as a frozen or prepackaged meal. Heat renders plastic even more toxic. One last consideration: if you have estrogen dominance, you may very well have a thyroid problem. Classic symptoms of this (hypothyroidism) are heavy menses, constipation, lack of energy, and constantly feeling cold. Sometimes, simply adding ¼ tsp. of pulverized kelp to your daily diet is sufficient. If you suspect a thyroid issue, consider seeing a naturopathic physician. He or she will take a comprehensive approach to endocrine malfunction and prescribe a tailored program that includes diet and exercise recommendations, as well as focused remedies. Visit naturopathic.org to find a naturopath in your area.

Healthy liver function is critical when it comes to managing uterine fibroids. The liver is responsible for eliminating harmful substances and environmental toxins from the body, and it also plays a key role in estrogen metabolism. The following nutrients help support liver health and improve estrogen metabolism: B-complex vitamins are essential for liver function and overall detoxification. B vitamins also support the body’s response to stress and assist in the manufacturing of neurotransmitters. Indole-3-carbinol (I3C) is a compound found in cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, cabbage, and kale. I3C supports liver detoxification and healthy estrogen metabolism. Calcium-d-glucarate, a substance found in many fruits and vegetables (with the highest concentrations in oranges, apples, and grapefruit), helps clear harmful estrogens through the liver. Sulforaphane is another compound found in cruciferous vegetables. It is a natural antioxidant that helps support healthy liver detoxification. Milk thistle is one of the world’s best-researched herbs for liver health. Flavonoids in milk thistle bind to liver cells and help protect them from damage by foreign chemicals. Green tea extract, lycopene, curcumin, and rosemary extract are potent antioxidants that bind onto free radicals as the body rids itself of harmful substances. Look for antioxidant formulas that contain one or more of these beneficial nutrients. — Marita Schauch, BSc, ND

Whether or not you are concerned about developing fibroids, strive to reduce your use of plastic products.

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Natural Support For Healthy Digestion

BY SALLY KARLOVITZ, CN

THE DIGESTIVE SYSTEM IS one of the most important systems in our bodies. It is responsible for the breakdown of food into components that are essential for our survival, as well as for the absorption of nutrients. To have a well-functioning digestive system, you need to have proper levels of digestive enzymes, a healthy lining of the digestive tract, and the right balance of intestinal flora. A disruption in any of these areas can cause a number of health issues, including indigestion, heartburn, nausea, and gas. Here are some basic suggestions for improving your digestive health: 1. Take a multi-purpose enzyme. Our bodies produce a number of digestive enzymes that play a role in breaking down fats, carbohydrates, and protein. As we age, these enzyme levels decline, which can lead to problems with excess gas and indigestion. Enzyme supplements are available that add to the pool of natural enzymes that our bodies already produce. This can help ease the burden on the digestive system and relieve heartburn and bloating.

Ginger Xtra-Plex Supports stomach, liver, and intestinal health.* Full spectrum formula. With standardized ginger extract and whole ginger root powder.

2. Use probiotics. Probiotics are friendly bacteria that live in the intestinal tract. They are an essential part of the breakdown and assimilation of nutrients in the gut area. They are also important immune components of the intestinal tract, helping to protect the body against bad bacteria and excess yeast.

Super-Zyme p Complex Enzyme complex to support digestion of fats, carbohydrates, and proteins.*

3. Keep ginger on hand. Ginger root has been studied for its ability to tame gas and reduce inflammation in the digestive tract. Studies have shown it to be extremely effective for most kinds of nausea. Ginger is definitely one of the most popular herbs for most kinds of stomach distress.

Dophilus-8 Probiotic Healthy intestinal flora and immune system support.*

With pancreatic enzymes.

Supplies 8 beneficial probiotic strains plus FOS.

Enhanced with fenugreek seed.

Shelf-stable until opened.

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Vision Essentials GLAUCOMA AND AGE-RELATED macular degeneration (AMD) are leading causes of blindness and visual impairment among millions of aging Americans. Fortunately, research has shown us that nutrition can impact these conditions as well as the overall health of our eyes. Here are some of the key nutrients and herbs that can help keep your eyes seeing their best. Antioxidant Nutrients Vitamin C, vitamin E, and selenium are antioxidants that play a role in visual protection. Vitamin C is of particular importance. The eyes require more vitamin C than almost any other part of the body. It is the major antioxidant in the lens of the eye, and it may help reduce eye pressure common in glaucoma.

BY SALLY KARLOVITZ, CN Carotenes Lutein is a natural carotene found in green leafy vegetables like spinach and kale. This antioxidant is concentrated in the macula of the eyes. One study showed that people who supplemented with lutein had a 57 percent lower risk of macular degeneration. Beta carotene, a common carotene found in sweet potatoes and carrots, converts to vitamin A in the body and is essential for healthy eyes. Herbs One of the most well-known herbs for the eyes is bilberry, a cousin to the American blueberry. Bilberries are rich in antioxidant anthocyanins, compounds that strengthen the walls of the small capillaries leading into the eye and that promote healthy circulation. Studies have shown that bilberry extract can help enhance ability to focus, fight visual fatigue, and support nighttime vision. Ginkgo biloba and grape seed also support eye health. Ginkgo increases blood flow to the retina and slows down retinal deterioration, resulting in improved visual acuity. Grape seed improves circulation and strength in the tiny blood vessels in the eyes. For optimal eye health, a combination of antioxidants often gives the best results. Take care of your eyes now and youâ&#x20AC;&#x2122;ll see the difference later in life!

Opti-Eyes Powerful herbal blend that supports overall eye health.* Potent antioxidant protection.* With lutein, bilberry, and blueberry.

Glaucoma Shield Supports optic nerve health.* Supports good ocular blood flow.* With ginkgo, bilberry, taurine, and more.

Q&A Q:

What are some natural products that help support healthy weight lossâ&#x20AC;&#x201D;preferably without caffeine? While healthy weight loss comes in conjunction with a sensible diet and exercise program, there are some natural ingredients that can enhance those efforts. Kelp supplies iodine, an ingredient that supports thyroid function and is a key ingredient in production of thyroid hormones. Lecithin is a fat emulsifier, which enables fats, such as cholesterol, to be dispersed in water and removed from the body. Vitamin B6 naturally supports water balance in the body, and is one of several nutrients often lacking when a person is on a diet. Apple cider vinegar is believed to support fat burning, and research suggests this may be true. One study found that acetic acid from vinegar may help avoid weight gain and also manage blood sugar levels. Formulas with these ingredients are popular, not only because of the action of the ingredients, but also because they do not contain caffeine or stimulants.

Kelp Vinegar Lecithin B6 Supports weight loss and metabolism.* Supplies ingredients that help support the thyroid, fat burning, and water balance*. Assists the body when dieting.*

The Healthy Edge

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WAYS TO

SAVE YOUR SINUSES

The best drug-free ways to alleviate sinus pain, congestion, and pressure. ❱ LISA TURNER

UGH.

If you suffer from sinusitis, you’re no stranger to congestion, excess mucus, and uncomfortable pressure caused by a swelling of the sinus cavities. You’re all too familiar with stuffiness and throbbing pain in the cheeks, forehead, and around the eyes; exhaustion; and headaches. Dental problems in the teeth or jaw can also be an issue. And it’s common—sinusitis, acute and chronic, affects more than 37 million Americans. Why so many sufferers? Part of the reason is the way the sinuses are constructed. These air-filled cavities behind the bones of the upper face contain cells that produce mucus to trap bacteria and pollutants. The surface of the sinuses is covered with cilia, tiny hairs that move back and forth and push mucus through the sinus openings into the nose. But when mucus backs up, the narrow passages become clogged and pressure builds up, leading to the headaches characteristic of sinus problems. The inflammation or infection that causes sinus problems can be triggered by bacteria or viruses, cigarette smoke, environmental toxins, air pollution, mold, airborne allergies, food allergies, tooth infections, dental problems, overgrowth of Candida albicans (yeast infection), or excessive consumption of dairy. Sometimes, structural abnormalities in the sinuses, such as narrow nasal passages or the growth of a nasal polyp, can prevent normal drainage.

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Typical treatments for sinusitis include Sudafed, antihistamines, antibiotics, or steroids. But their side effects—including rapid heart rate, racing pulse, jitteriness, and insomnia—make them less than appealing. Happily for sinusitis sufferers, there are many safe and effective remedies for sinus problems. Skip the prescriptions, and breathe easier with these natural treatments.

1 Hydrate & Humidify Drinking lots of water helps thin sticky mucous secretions, making them drain more easily from the sinuses. It also keeps the mucous membranes moist. Plain, filtered water is best, but herbal teas can also help; ginger and peppermint help loosen and thin mucus, holy basil and licorice boost immunity, and marshmallow soothes irritated nasal passageways. You may also need to humidify. Dry air irritates already-inflamed sinus membranes, slows passage of mucus, and can exacerbate infections. If your home is excessively dry, use a vaporizer or humidifier. But don’t overdo it; too much humidity encourages the growth of mold, a common culprit in chronic sinus problems. The best range is 35–45 percent humidity. Or use humid air locally: take a hot shower, fill a sink with hot water and inhale the steam, or breathe in the mist coming from vaporizers (not the steam from humidifiers; it’s too hot and can damage delicate sinus membranes).

2 Rinse & Repeat The Neti pot has been used in the Ayurvedic tradition for thousands of years. Today, its popularity is growing in the West, and it can be found in natural products stores everywhere. Made of glass, ceramic, or plastic, the Neti pot resembles an Aladdin’s lamp. It is

designed to be ﬁlled with a saline solution and used to wash away pollens, mucus, viruses, and bacteria from nasal passages. The spout of the Neti pot is held to one nostril while leaning over a sink or basin, letting the water drain out of the other nostril. Research shows this technique can help ease allergy and sinus infection symptoms, and may even lower the chances of catching the common cold. To make a saline solution for the Neti pot, dissolve ½ tsp. non iodized salt in 1 cup of warm distilled or previously boiled water. Use once daily until symptoms subside.

3 Go (Blue) Green Spirulina, a blue-green alga that can modulate immune function, is an effective treatment for allergic rhinitis— an inflammation of the nasal membranes that’s characterized by sneezing, nasal congestion, and nasal itching—that’s linked to sinusitis. In one study, spirulina significantly improved symptoms, including nasal discharge, sneezing, and congestion. It’s thought to protect against sinusitis via its antimicrobial actions. Look for it in powders, tablets, or capsules. Choose high-quality varieties that have been tested to be free of heavy metals.

4 Clean House Besides mold, other sources of indoor air pollution are often to blame for sinus woes. Generally, anything with fumes or a very strong odor—cigarette smoke, hairspray, oven cleaners, and other cleaning products—can exacerbate (or

GET RID OF MOLD, SAVE YOUR SINUSES Fungal infection is a leading cause of chronic sinus problems, though it’s rarely identified as the culprit. One important study from the Mayo Clinic suggested that fungi, not bacteria or viruses, cause almost all chronic sinus problems. The first line of defense: get rid of mold in the home. First, take steps to prevent it: be sure your indoor air isn’t too humid, ensure good ventilation in bathrooms and attics, stop leaks, keep crawl spaces dry, and route water away from your home’s foundation. Find details on dealing with household mold at EPA.gov. If you suspect you have mold-related sinusitis, try an antifungal nasal spray and antifungal herbs such as garlic and oregano.

even cause) sinus problems. Keep indoor air clean: get rid of chemical-based cleaning products, and switch to natural, unscented products. An air puriﬁer can help, or try an ozone generator. Ozone has been shown to remove airborne toxins and kill mold.

5 Bid Adieu to Dairy It has long been thought that dairy increases congestion and mucous production, and can exacerbate respiratory problems. Until recently, scientiﬁc studies failed to show a relationship between dairy and mucus production. More recent studies suggest that the type of milk may be the culprit. Some breeds of cows produce milk that contains beta-CM-7, a protein that can stimulate mucus glands in the sinuses, respiratory tract, and digestive tract in certain susceptible people. If you’re plagued by sinus problems, try getting rid of dairy for a few weeks to see if symptoms improve.

The Healthy Edge

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10 WAYS TO

SAVE YOUR SINUSES cont.

Tame the Flame

Quercetin, an antioxidant found in apples, onions, citrus fruits, red wine, parsley, and tea, acts as an antihistamine and can help reduce inflammation and modulate allergic reactions that lead to sinus problems. Or try quercetin supplements, especially those that contain bromelain, a naturally occurring enzyme that has anti- inflammatory benefits. In one study, bromelain was found to be effective in reducing symptoms in people with chronic sinusitis. Another enzyme to try for sinus issues is serrapeptase. This remedy is becoming increasingly popular for addressing different types of pain and inflammatory conditions, including sinusitis. The enzyme has been clinically shown to break down mucus and promote a normal inflammatory response in the body.

8 Take Butterbur The butterbur plant has been used for hundreds of years to treat headache, fever, and allergies. Many modern studies show that it can alleviate respiratory problems that lead to sinus issues. You’ll ﬁnd butterbur in tinctures and capsules; look for a formula that’s standardized for petasin and isopetasin, the active components. Because the plant contains pyrrolizidine alkaloids (PAs)— chemicals that can damage the liver—be sure to choose products that are certiﬁed and labeled “PA-free.”

9 Get Some Sun It’s the best way to increase the body’s levels of vitamin D, which may alleviate sinus problems by enhancing immune function. More speciﬁcally, vitamin D suppresses inﬂammatory response, and helps the body prevent viruses and infections in the sinuses. Studies have also shown that people with chronic sinusitis have lower levels of vitamin D. About 10–15 minutes of direct sun three to four times a week is enough to help the body

produce enough D. If you live in the northern United States, have darker skin, are over 70, or spend little time in the sun, consider a vitamin D3 supplement.

Spray Away Sinus Woes

Commonly used as a natural, lowercalorie sugar substitute, xylitol is a sugar alcohol found in many fruits and vegetables including berries, plums, lettuce, and mushrooms. Its unique molecular structure enables xylitol to effectively stop bacteria in their tracks. Here’s how: bacteria and yeast like to “eat” xylitol as they would sugar, but unlike sugar, they can’t digest it. Therefore, the bacteria essentially starve to death and do not reproduce. Research shows that when used in nasal sprays, xylitol reduces bacteria in sinuses. It also helps pull fluid into airways and moisturize and thin mucus. Studies show a xylitol nasal spray (sold under the brand name Xlear) reduces bacteria, and helps to hydrate nasal passages, shrink swollen membranes, and flush out airborne pollutants that may trigger asthma and allergies.

SAVE YOUR SINUSES, NATURALLY!

7Avoid Mycotoxins Mycotoxins, chemical compounds produced by certain fungi, can exacerbate many sinus problems, especially those related to molds. Because they occur in common foods, they’re an often-missed source of sinus woes. If you suﬀer from chronic sinusitis, consider avoiding foods that are likely to contain mycotoxins, including peanuts, corn, wheat, barley, sugar, alcohol, cottonseed oil, aged cheese, and mushrooms or other fungi. 20

Paragon Plus Quercetin Aller-Plex features quercetin, bromelain, and other nutrients to control inflammation and support sinus health.

Solaray Butterbur is standardized so you have a guaranteed potency in every capsule. It is certified free of pyrrolizidine alkaloids.

North American Herb & Spice SinuOrega sprays away sinus woes with the antibacterial and antiviral power of oregano oil and other botanicals in a soothing saline solution.

Paragon Plus Vitamin D 1,000 IU provides the active D3 form of vitamin D to support immune health.

Xlear Sinus Care Neti contains one sinus Neti pot plus packets that blend xylitol with Celtic sea salt to help rid sinuses of irritants and soothe nasal passages.

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HOPE &HEALING for ﬁbromyalgia F

ibromyalgia patients have a tough time. Not only THE LATEST do they have to cope with a painful condition, but RESEARCH AND they frequently have to cope with doctors who are skeptical it even exists. Some still think—despite PROMISING conclusive evidence to the contrary—that the disease THERAPIES isn’t “real.” Many will say “it’s all in your head.” If you FOR THIS have fibromyalgia, and you have such a doctor, fire him. MISUNDERSTOOD Diagnosis AND OFTEN Difficult Fibro is a disease defined by aches and pains all over the BAFFLING body, frequently accompanied by fatigue. It affects more DISEASE than 10 million people in the US, more than 80 percent of ❱ BY JONNY BOWDEN, PHD, CNS

whom are women, most commonly between the ages of 20 and 50. Up until 2010, a fibro diagnosis was given— once everything else was ruled out—if a person experienced pain or tenderness in 11 of 18 specified “tender points,” and if she had chronic pain for more than three months in all four quadrants of her body. But that test was both imperfect and very subjective. And it missed a lot of people. In 2010, the American College of Rheumatology changed the criteria for a diagnosis. You still have to “rule everything else out,” but there’s no more tender point analysis. Instead, doctors now use a 19-item checklist called the Widespread Pain Index (WPI) coupled with a symptom severity scale. Used together, these two measures are expected to identify 88 percent of people with fibromyalgia without using a physical or tender point exam.

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Even with these new diagnostic tools, fibromyalgia is still a “disease of exclusion,” meaning that you have to rule out a whole bunch of other things—including hypothyroidism, lupus, and rheumatoid arthritis—before deciding that you’re dealing with fibro. And that usually means a lot of lab tests. To make things more confusing, other conditions often exist together with fibro, including chronic neck or back pain, Lyme disease, and sleep disorders. Because there’s so much pain and fatigue involved, many fibro sufferers also suffer from depression. And to top it all off, fibromyalgia and chronic fatigue syndrome (CFS) are frequently confused, have many overlapping symptoms, and are frequently present in the same patient. Some experts even consider them the same disease, albeit with slightly different presenting symptoms.

Words of Wisdom Jacob Teitelbaum, MD, has a unique perspective on fibromyalgia. Not only is he a leading light in the integrative medicine community and one of the foremost experts on the disease, he also overcame personal bouts of both fibromyalgia and CFS in 1975. He spent the next three decades creating, researching, and teaching effective therapies, and today is the medical director of the Fibromyalgia and Fatigue Centers nationally. In 2007, he distilled his wealth of knowledge on fibro and CFS into the best selling book From Fatigued to Fantastic. “It’s an energy crisis,” he says when asked to define fibro. “People ‘spend’ more energy than they make, and they basically blow a fuse.” Asked how a person knows they have fibro, he says, “If they have widespread pain and fatigue and can’t sleep even though they’re exhausted, they’ve got it.” But what is the “it” that such patients have? Chronic fatigue syndrome? Or fibromyalgia?

WHAT TO DO? Fibro and CFS are two conditions for which conventional medicine has little to offer. Symptoms are often managed with antidepressants and painkillers, but this is a lousy solution—and most patients know it. Jacob Teitelbaum, MD, has a different approach, which he calls the SHINE protocol. SHINE stands for Sleep, Hormonal Support, Infections, Nutritional Support and Exercise (as able). In a study funded by Teitelbaum’s foundation, 91 percent of patients improved on this protocol, with a whopping 90 percent increase in their ratings of “quality of life.” Here’s how it works.

Sleep

Teitelbaum suggests a daily dose of ½ gram melatonin, plus Revitalizing Sleep Formula by Enzymatic Therapy (follow product directions).

Hormones

“Hormone tests aren’t reliable,” says Teitelbaum. “If you’re tired and fatigued, you deserve a trial of thyroid hormone. If you’re irritable when hungry, you deserve a trial of adrenal support.” He also suggests considering a trial of iodine, 6.25 mg per day of the tri-iodine form. “You’ll know in the first month that it’s working,” he says. Teitelbaum suggests Tri-Iodine by EuroPharma.

Infections

Identify and treat any infections—especially candida.

Nutritional Support

“Most people find they feel better on a low-carb/ high protein diet,” Teitelbaum says. He highly recommends avoiding sugar, increasing water intake, and, somewhat counterintuitively, increasing salt intake as well. “If you restrict salt in fibromyalgia, people will crash and burn,” he says, because the adrenals make salt- and water-retaining hormones called mineralocorticoids. “These folks are dehydrated,” he says. “They drink like a fish and pee like a racehorse. They benefit by increasing both water and salt.” Teitelbaum likes licorice (the real kind, not the candy) because it slows the breakdown of adrenal hormones. You can find it in teas and extracts, but do not use licorice without a doctor’s ok if you have high blood pressure. He also recommends 500 mg per day of vitamin C, 50 mg per day of vitamin B5 (pantothenic acid), and adrenal glandulars. Another recommendation: The Energy Revitalization System multivitamin powder by Enzymatic Therapy.

Exercise

“Do as able,” is Teitelbaum’s recommendation. “Exercise helps. Do what you can.”

The Healthy Edge

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ﬁbromyalgia cont.

“Even minor injuries can trigger fibro, especially if they disturb sleep or cause head or neck injury.” —Jacob Teitelbaum, MD, author of The Fatigue and Fibromyalgia Solution

“It’s pretty simple," Teitelbaum says. “If you present these symptoms to a rheumatologist, they’ll tell you it’s ﬁbro. If you present to an infectious disease specialist, he’ll tell you it’s chronic fatigue. They’re just two of many names for the same condition. Others are Epstein-Barr syndrome or post-Lyme disease. But we’re basically talking about the same thing.”

uses more energy for its size than any other area of the body. It also controls sleep. When its normal function is disturbed—as in an injury—sleep is consequently disturbed. “You’re exhausted, but you can’t sleep,” says Teitelbaum. “Now you’re in a full-blown ‘energy crisis’—you’ve got widespread pain and exhaustion, and you can’t sleep on top of it.”

Finding the Cause

Managing Pain

According to Teitelbaum, there are “hundreds” of ways to “blow a fuse.” It can happen from a trauma, especially anything that causes a neck injury, such as whiplash. Spinal cord compression in the neck sometimes seems to trigger autonomic dysfunction. “Even minor injuries can trigger ﬁbro, especially if they disturb sleep or cause head or neck injury,” he says. Teitelbaum explains that with a head injury, there is frequent disturbance to what’s called the hypothalamic-pituitary axis. In simple terms, the hypothalamus secretes “releasing hormones” that tell the pituitary gland to secrete "controlling hormones," which in turn tell local glands—such as the thyroid or the adrenals—to send out their hormonal troops. The hypothalamus

“Pain is like the oil light on your body’s dashboard,” Teitelbaum says. “It means something needs attention. And fibro pain is your body’s cry for energy.” While treating the disease, you also have to treat the pain. Teitelbaum's natural approach includes a superb anti-inflammatory product called Curamin by Terry Naturally, a combination of BCM-95 curcumin and the anti-inflammatory herb boswellia. The important thing to remember is that you can live a long, happy, and pain-free life with fibro. Just ask Dr. Teitelbaum—he’s been doing it for more than 35 years. You just have to find the best treatment that works for you. And ignore any doctor that tells you that fibromyalgia’s “all in your head.”

MORNING ENERGY COCKTAIL According to Teitelbaum, the following trio of supplements make for “an outstanding morning energy cocktail”: ❱ CoQ10 (100 mg) ❱ Ribose (5 gm) ❱ Fatigued to Fantastic! Energy Revitalization System from Enzymatic Therapy (one serving)

Paragon Plus Herbal E-Z Rest is an effective blend of minerals and herbs, including passionflower, valerian, and hops, to support nighttime rest.

Carlson Labs Ribose Packets feature 5 grams of pure d-Ribose per packet— just mix the natural energy-enhancing powder with juice.

Enzymatic Therapy Fatigued to Fantastic! Energy Revitalization System is a multivitamin drink mix designed for fibro and CFS patients.

Solaray Malic Acid with Magnesium contains a blend of soothing and painrelieving nutrients, including malic acid, magnesium, and lavender.

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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.*

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Superfoods: A Burst of Nutrition NATURE PROVIDES A VARIETY OF FOODS and herbs that are packed with a host of nutrients, antioxidants, and beneficial phytochemicals. Including brightly colored foods and certain food supplements regularly in the diet may help boost antioxidant defenses, reduce risk for cancer and heart disease, ease constipation, and increase energy. Here are just a few of the many nutritious superfoods that can be added to the diet to support and enhance overall good health.

BY SALLY KARLOVITZ, CN

Aloe Vera Aloe vera is used internally to coat, soothe, and promote healing in the intestinal tract. Aloe vera has been studied for its potential benefits in ulcerative colitis, suggesting it has anti-inflammatory benefits.

Pomegranate & Goji The red fruits pomegranate and goji offer a supply of antioxidants that support heart and immune health. Goji may also promote energy and support the liver.

Sea Vegetables & Algae Sea vegetables and algae, such as kelp and chlorella, are rich in a variety of nutrients and phytochemicals. Algae supply chlorophyll, a detoxifying compound often used as a blood builder and overall tonic. They are also a source of amino acids, naturally chelated minerals, enzymes, and vitamins that are easily utilized by the body. Seaweeds are a rich source of minerals, including iodine, which is essential for healthy thyroid function.

Coconut Oil Coconut oil is made up primarily of medium-chain fatty acids (MCTs), which are easy to digest and convert to energy. They do not raise cholesterol or increase the risk of heart disease. MCTs from coconut oil may also play a role in brain health, with one study finding that they improved cognitive function in older adults with memory disorders. Coconut oil can be used to sautĂŠ or fry foods, or it can be used to replace butter in baking recipes. In addition to consuming coconut oil, you can also use it as a skin and hair moisturizer!

Organic Virgin Coconut Oil

Living Liquid

Natural source of medium-chain triglycerides.

A blend of fruits and vegetables in a convenient and tasty liquid.

Use as a cooking oil or as a skin moisturizer.

With Optiberry extract, aloe vera, goji, sea vegetables, and more.

Cold pressed and unrefined.

Provides excellent antioxidant protection.*

Chlorella 500 mg Chlorophyll-rich green food.* Broken cell wall to enhance absorption. Supports natural detoxification.*

March 2016

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Controlling the Urge A NATURAL SOLUTION After five years of her frequent nightly trips to the bathroom, Marie started drinking Bladder Control Tea for Women, an herbal tea by Bell Lifestyle Products, a North American company specializing in dietary supplements.* The tea worked.* “With this I get up once, and sometimes two [times a night]—it depends what I have had to eat the day before—and that’s it. So I really like it,” Marie said.* Other women who had tried other products and techniques, also found success in the Bladder Control Tea. The suggested use is to drink one large cup of the tea per day initially. Some women find later that drinking it every other day, or once or twice a week is all they need, while some continue to drink it every day.* “[It] changed my life,” Dalia from Florida wrote on Bell’s website. She said the tea started to work from the third week. “I would highly recommend it.”* “The [tea] gave me amazing relief,” wrote Alice from Arizona on the website. She had had trouble when she coughed, sneezed, or waited too long to use the restroom, and had begun having leakage during the night.* She told Epoch Times the tea was “wonderful” for her during the couple of years she drank it, and only stopped because she lost weight, which resolved her issues.* Diane has been drinking it for over two years on an as-needed basis, and for her it has remained effective.* Many testimonials on the Bell website and reviews on other websites contain exclamations about how fast the tea worked for them. However, this is not the case for all women. Health is a dynamic state, influenced by so many variables, hence different people respond differently to the same product.* Marie almost stopped drinking it after not seeing results. “The first couple months it did not do much and then all of a sudden it just seemed to really take effect.* She makes about ten cups at a time and keeps them in a jar in the fridge. Her travel tip: Freeze the brewed tea in bottles for easy toting. The tea is completely natural, with eight herbs, natural citrus flavor, and not a

single synthetic ingredient. The herbs are: Cranberry, early goldenrod, marshmallow, stinging nettle, parsley, rose hips, uva-ursi, and small-flower willow herb. President of Bell Lifestyle Products, Nick Jerch, said he sells the tea in 80 countries and has on file around 1,000 testimonials from women who had success drinking the tea.* A businessman by trade, Jerch founded Bell Lifestyle after taking a shark cartilage supplement that supported his joint health and inspired him to share the benefits with others.* “I don’t need the money from the health care products, I have enough money to make a living on my sporting goods. … But this here gives me the greatest satisfaction,” he said.* Jerch is so confident in the products that he offers a full refund, no questions asked, if anyone is not satisfied.* Few customers ask for refunds though. “The refunds amount to less than 1 percent,” he said. “We have been doing it since I started business.”* The best way to buy the tea is from a local shop.

WHAT THE DIFFERENT HERBS DO Cranberry Tea is a perfect way to get the benefits of cranberry as opposed to sugared juices. Cranberry has antibacterial properties and helps thin mucus. It’s also rich in a type of antioxidant called anthocyanins.* Early goldenrod Traditionally used for fevers, early goldenrod is a diuretic and helps quell inflammatory response in the body. It’s also good for the kidneys.* Marshmallow Marshmallow is a demulcent, which means it soothes mucus membranes and helps brings relief from discomfort due to urinary tract issues. It is also good for the stomach.* Stinging nettle Stinging nettle is a wonderful blood cleansing, nutrient rich, iron building herb that gently encourages the kidneys to work a little more. Despite it’s stinging capacity, it’s very gentle and can be given to children and the elderly.* Parsley Parsley cleanses the digestive system and is a good source of nutrients like vitamin A, vitamin C, iron, and magnesium.* Rose hips Rose hips are full of vitamin C and antioxidants. They are a great source of vitamin C because, as with many plants, all the phytochemicals work together synergistically in the body, an effect which can be lost when vitamins are taken in pill form.* Uva-ursi Uva-ursi (which means bears grape) is an herb used for urinary tract health and actually promotes muscle tone in the urinary tract. Uva-ursi has antiseptic properties and helps promote proper inflammatory balance.* Small-flower willow herb Small-flower willow herb (different from the tree) is often used for support of the prostate gland. For women, it calms and eases the discomfort experienced with urinary tract issues and stimulates the kidneys.*

Bell Lifestyle Products 1-800-333-7995 www.belllifestyleproducts.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.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

notable niacin This potent B vitamin enhances skin and hair in several ways

iacin, also known as vitamin B 3 or niacinamide, is the multitasking ingredient you didn’t know was in your skin and hair products. It has the ability to speed up cell metabolism and cell turnover (a process that slows down with age), revealing younger skin. It also helps heal wounds, repair sun damage and hyperpigmentation, and strengthen the skin barrier, making skin better able to retain moisture. In addition, studies show that topical niacin reduces fi ne lines and wrinkles, red blotchiness, elasticity, and even acne. Research shows that niacinamide in a moisturizer provides substantial improvements in rosacea symptoms. Rosacea is a chronic, incurable skin condition that causes red facial skin, flushing, and red bumps. Scientists are also looking at niacin for the prevention of skin cancer. Niacin is one of eight water-soluble B vitamins found in many foods including yeast, meat, fi sh, milk, eggs, green vegetables, beans, and cereals. Niacin is needed for the proper metabolism of fats and sugars, and to help maintain healthy cells. It plays an important role in ridding the body of toxic and harmful chemicals. It also helps the body make various sex- and stress-related hormones in the adrenal glands, improves circulation, and reduces blood cholesterol levels. The repair and maintenance of healthy skin is dependent upon a supply of essential nutrients to the cells, as well as the removal of waste products, such as carbon dioxide. Niacin increases capillary dilation, which increases circulation—carrying nutrients in and toxins out. And niacin is stable in the presence of heat and light, so it doesn’t readily lose its strength or viability in topical products for skin and hair.

Calm & soothe irritated skin with Aroma Naturals Amazing B5 Vitamin Crème. With nicotinamide (a form of niacin), B5, and vitamins C & E, this super moisturizing crème delivers long-lasting moisture. The omega 3, 6, 7, & 9 complex is high in essential fatty acids, helping to restore elasticity and resilience.

Reduce dark circles, fine lines, and puffiness with Derma E Evenly Radiant Dark Circle Eye Crème. Pycnogenol helps reduce dark circles, while Madonna lily, vitamin C, and niacinamide help illuminate the eyes. Fortified with green tea to smooth the look of fine lines and wrinkles.

Fortify your hair and stimulate growth with Peter Lamas Chinese Herbs Regenerating Scalp Serum. This leave-in hair growth concentrate encourages scalp circulation and strengthens weak hair follicles. Formulated with Chinese herb complex, apple stem cells, and vitamins, it fights hair loss naturally.

Get thicker, fuller hair with Mill Creek Biotene H-24 Natural Shampoo and Conditioner. Packed with healthy-hair enhancing vitamin B, including niacin (vitamin B3), panthenol (provitamin B5), and biotin (vitamin B7), it provides the nutrients necessary for stronger hair with more body and shine. It’s ideal for thinning, dry, brittle, or damaged hair.

March 2016

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NEW LOOK!

12/17/15 11:53 AM

clean eating

gluten-free ﬂour power The easy and stress-free way to cook with gluten-free flours (plus, the best ones to use!)

nce upon a time, if you needed to stay gluten free, your choice in flours was limited to say the least. But times have changed, and a generous array of gluten-free flours is now widely available. Grains such as rice, millet, sorghum, and teff; seeds such as buckwheat and quinoa; and nuts such as almonds, hazelnuts, and peanuts are all ground into flours. Even beans such as garbanzo and fava make an appearance. But substituting these flours into recipes can be tricky because of that whole gluten thing. It’s the gluten in wheat that causes cakes to rise and pizza dough to stretch. So what’s an eager-but-gluten-free baker to do? Here are a few ideas.

These products are designed specifically to substitute for wheat flours. They usually contain a balanced mix of several different flours, and may contain additions such as xanthan gum and arrowroot to help mimic the effects of gluten. My personal favorite is Bob’s Red Mill—it works well for everything from muffins to pancakes to cookies.

Mom’s—Slightly Modiﬁed— Irish Soda Bread Makes 8 Thick Slices

PHOTO: PORNCHAI MITTONGTARE

Start with a commercial, gluten-free, all-purpose flour mix.

My Mom served this traditional Irish bread lightly toasted with a slathering of soft butter and a generous dollop of strawberry jam. 3

cups Bob’s Red Mill all-purpose flour

½ cup buckwheat flour 1

tsp. baking powder

¾ tsp. salt ½ cup golden raisins 1 ½ cups buttermilk

1. Preheat oven to 425°F. Line baking sheet with parchment paper. 2. Whisk together flours, baking powder, and salt in large bowl. Stir in raisins. Add buttermilk, and stir with fork until clumps form. Gather dough into a ball, and place on lightly floured surface. Knead gently until dough just holds together, about one minute. Shape dough into round loaf about 6 inches across and 2 inches high, and place on parchment-lined baking sheet. Using sharp knife, cut a large “X” into top of loaf, about one inch deep. 3. Bake until loaf is golden brown and sounds hollow when tapped on bottom, about 35 minutes. Transfer to rack, and cool. PER SLICE:

258 cal; 8g pro; 2g total fat (1g sat fat); 52g carb; 4mg chol; 119mg sod; 3g fiber; 9g sugars

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By Neil Zevnik

Pay attention to protein. I’m not just talking about just the protein content of your ﬂour—which is important—but the protein in your recipe. It can help to substitute some egg whites for an equal portion of liquid in your gluten-free recipes, especially in delicate items such as cake. Since gluten is a protein, you can “trick” your cake batter a bit this way.

Add small amounts of other flours to your basic mix. Try buckwheat to give your muffins a whole-grain feel, or corn flour to give your pancakes a new texture. Almond flour will add a sweet nutty flavor and lovely mouth feel to a batch of chocolate chip cookies, and coconut flour is sublimely appropriate in macaroons.

Think fruit and yogurt. Puréed fruits and vegetables such as applesauce, bananas, and even avocado (see recipe at right) make for moist deliciousness. Think banana bread, carrot cupcakes, or pumpkin pancakes. Recipes that call for yogurt or sour cream are similarly blessed.

You need some sugar. Sadly, most sugar substitutes just don’t get the job done in the gluten-free arena. They result in baked goods that lack structure. I like to go with organic brown sugar, either light or dark. And substituting honey in some recipes will work wonders—just be sure to reduce the amount of liquid in the recipe accordingly.

Experiment. Try different flours in different amounts, throw in some dried cherries or chopped nuts, and fiddle with various sweeteners such as honey and maple syrup. And if at first you don’t succeed, try, try again.

OATS & OAT FLOURS Both oat flour and whole rolled oats are an excellent choice when baking cookies. Just be careful, as most commercial oats are grown in rotation with wheat crops and can be gluten-contaminated. Look for strict, gluten-free brands—Bob’s Red Mill comes to mind, with its certified organic gluten-free oats.

Marvelously Moist Gluten-free Chocolate Muﬃns Makes 12 Muffins The surprising ingredient—avocado—elevates these muffins from intriguing to sublime. 1 1 ½ 3 1 ¼ 1½ ½ ⅓ ½ ¼ 1½ 1

cup hazelnut flour cup Bob’s Red Mill all-purpose gluten-free flour cup organic fair-trade raw cacao powder tsp. baking powder tsp. Chinese Five-Spice tsp. salt cups almond milk cup muscovado sugar cup macadamia nut oil cup mashed very ripe avocado cup Grade B maple syrup tsp. vanilla extract Tbs. chopped hazelnuts and 1 Tbs. chopped macadamia nuts, combined

1. Preheat oven to 350°F. Grease or line a 12-muffin tin. 2. Whisk together dry ingredients (except chopped nuts) in large bowl. Combine milk, sugar, oil, avocado, syrup, and vanilla in food processor, and pulse until smooth. Pour wet ingredients over dry ingredients, and stir until just combined. Do not overmix. 3. Pour batter into muffin tin, filling each cup about ⅔ of the way. Sprinkle tops with hazelnut and macadamia mixture. Bake 25–30 minutes, until toothpick inserted in center comes out clean. Allow to cool a few minutes, and remove from tin. PER MUFFIN:

282 cal; 5g pro; 17g total fat (3g sat fat); 29g carb; 0mg chol; 218mg sod; 6g fiber; 15g sugars

The Healthy Edge

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natural gourmet

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

upgrade your BLT

Roasted B-A-T (Bacon, Asparagus, and Tomato) with Dijon Balsamic SERVES 4

Asparagus is the star of this low-carb take on America‘s favorite sandwich

To trim asparagus, hold one end of a stalk in each of your hands and gently bend it until it snaps, discarding the woody end. It will naturally break at the juncture where it turns fibrous.

he asparagus actually has two parts—a thick root and the tender stalks. The root is used in traditional Indian medicine as a diuretic and to strengthen the female reproductive system. The asparagus root is also believed to help develop peace of mind, a loving nature, a good memory, and a calm spirit. And there’s some science behind these traditional uses. Asparagus root contains compounds that actually affect hormone production and possibly influence emotions. Asparagus, like most fruits and veggies, has a very favorable ratio of potassium to sodium. It’s also high in vitamin K, essential for both healthy clotting and strong bones. And it contains rutin, which helps protect blood vessels, and the anti-inflammatory, cancer-fighting flavonoid quercetin. Finally, a cup of cooked asparagus gives you a decent 3.6 grams of fiber, all for a ridiculously low number of calories. And call me crazy, but I consider bacon—“clean” bacon, that is, from pasture-raised pork—to be the perfect combination of fat and protein. Not to mention taste! I think of this recipe as a kind of upgraded, deconstructed BLT—no bread or mayo, but all the roasty satisfaction! —Dr. Jonny

Tbs. olive oil, divided

bunch asparagus, trimmed (about 1 lb.)

Salt, to taste 1

large shallot, thinly sliced

strips bacon (preferably organic or nitrate-free)

large, ripe tomato (such as heirloom beefsteak), chopped and seasoned lightly with salt

Tbs. balsamic vinegar

½ tsp. Dijon mustard ¼ tsp. freshly ground pepper, or to taste 1. Preheat oven to 400°F. Select 2 baking sheets that will fit in the oven on one rack, line larger one with foil, and set aside. 2. In large bowl, combine asparagus and shallots. Drizzle 2 Tbs. olive oil over vegetables, season lightly with salt, and toss gently to coat. 3. Transfer vegetables to larger, foil-lined baking sheet, and arrange in single layer. Arrange the bacon on smaller, unlined baking sheet in single layer. Roast vegetables and bacon on the same rack, about 15 minutes or to your desired level of crispness. The bacon may need a few minutes longer than the asparagus. 4. While veggies and bacon are roasting, combine the remaining 1 Tbs. olive oil, balsamic vinegar, Dijon, and pepper in small dish, and whisk to lightly emulsify. Set aside. 5. Once crisp, remove bacon from oven and drain on paper towels. Transfer roasted asparagus to serving dish, top with tomatoes, and drizzle evenly with the balsamic emulsion. Crumble bacon over tomatoes, and serve immediately. 300 cal; 8g pro; 27g total fat (7g sat fat); 8g carb; 30mg chol; 300mg sod; 3g fiber; 4g sugars

NOTES FROM CHEF JEANNETTE Though you can find asparagus at other times of the year, March, April, and May are peak season in the U.S., and it never tastes better than it does right now. Look for stalks that are deep green, firm, and smooth. The tips should also be green and may have a tinge of purple. They should be dry and compact like a flower bud. The fat stalks are female and the thin are male. Both can be quite tender and tasty if they are super-fresh, but note that the thin stalks will take less time to roast.

PHOTOS: PORNCHAI MITTONGTARE

PER SERVING:

March 2016

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

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Combines pure noni concentrate & whole noni.

Provides 400 mg per capsule.

Relieves itching, crawling, tingling sensations in legs.*

Concentrate form allows you to take less.

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Safe & effective homeopathic formula.

1/29/16 12:39 PM

AccuraCâ&#x201E;˘ 500 Where to find all of the great products seen in this magazine:

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Vitamin C complex enhanced with threonic acid and alpha lipoic acid.

*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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1/29/16 12:30 PM