Chamberlin's Healthy Edge May 2015 by HFAI

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May 2015

DELICATE BALANCE the best foods & supplements for hormone health

SPRING CLEANING: our simple, safe, detox plans

plus

OMEGA-7 THE “NEWEST” HEALTHY FAT

EATING PRETTY Recipes For Radiant Skin p. 20

MelanSol

100% Natural Sunscreen Melansol sunscreen is formulated with antioxidants, bio-melanin and green tea. Bio-Melanin is a dark brown pigment extracted from the fruit of the date palm. It protects the fruit from intense solar radiation found in the desert environment. Bio-Melanin acts on your skin similarly by protecting the skin and lets you tan safely by neutralizing free radicals. Water resistant (40 minutes). Available in SPF 10, 20 & 30 formulas, and Baby Sunscreen SPF 30.

Healthy Glow

Feet First Spa With Healthy Glow Foot Care products, your feet will be summer ready! The Buﬃng Pad uses soap and water and gives safe, rapid results. Callus Removal Drops work to remove callus buildup with soothing aloe and fruit extracts. Conditioning Scrub conditions and smoothes feet, scrubbing away dry skin and bacteria.

Soothing Touch

Tuscan Bouquet Ayurveda Skincare The ultimate stress reliever. Tuscan Bouquet is a blend of Lavender, Chamomile, Bergamot, Sandalwood, Vanilla and Rose essential oils that help ease the stress and tension of daily life. Herbal Brown Sugar Scrub exfoliates for healthy skin. Bath, Body & Massage Oil moisturizes deeply with argan and seabuckthorn oils. Body Lotion soothes with castor, coconut and mustard oils.

Earth Science

Active Aging Earth Science has re-introduced its Active Age Defense Line. Wake up to fresher, softer, younger-looking skin with this advanced facial care line, utilizing the exclusive BetaGinseng Complex, which feeds the skin from the inside out. Whipped Cream Cleanser moisturizes while cleansing with hyaluronic acid. Cellagen Renewal Serum smoothes, ﬁrms and reduces the appearance of wrinkles. Hydrating Day Cream is an ultra-moisturizing formula with antioxidants.

Fruit Bliss

Organic Fruit Fruit Bliss introduces dried fruit reinvented! Whole dried fruit is sun sweetened and infused with water, resulting in deliciously juicy fruit. Unsulfured and no sugar added. NonGMO. Gluten free. Choose from ﬁgs, dates, plums or fruit medley.

Angelic Bakehouse

Sprouted 7 Grain Flatzza Wickedly wholesome, divinely delicious whole grain pizza or ﬂatbread. Perfect to make your gourmet pizza at home. Soy, dairy and nut free. Original Flattza or shrink-iﬁed Flattza Buddy.

Farmers’''Market

Blackberry Preserves Soap A mix of “Fresh from the Farm” natural and organic ingredients combine to create a rich, satisfying soap that pampers skin and feeds the senses. Made with organic avocado, blueberry and shea butters to nourish skin with essential vitamins and antioxidants, while supplying naturally rich moisturizers.

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Lovely Candy Co.

Fruit Licorice

Consciously crafted® delectable, bite size candies. Made with real licorice extract and natural fruit flavor. No artificial colors or flavors, no high fructose corn syrup. Gluten and dairy free.

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Mary Ann O’Dell MS,RD

Vitamin D

While we know vitamin D promotes bone health by improving calcium absorption and utilization, Vitamin D seems to be in the news almost every week with studies highlighting new roles for this vitamin.

Daily Greens

Purity Juice Organic and cold-pressed vegetable and fruit juice. A pure and simple blend of fresh greens including kale, parsley, broccoli, cucumber, celery, lemon and basil. Supplies a powerhouse of nutrients, including vitamins A, C & K plus potassium, antioxidants and more. Look for other Daily Greens varieties too!

David Kirsch Wellness

Energy Bubbles Citrus Flavor A refreshing eﬀervescent energy supplement formulated to give your body and brain the boost it needs. With its powerful blend of yerba mate, taurine, ginseng, potassium, and B vitamins, Energy Bubbles is an all natural energy booster without the extra calories artiﬁcial ingredients found in other energy drinks. Sugar free and gluten free.

Pure Planet

Best of Greens – Organic Lemon Alkalize, energize and detoxify your cells with the power of 16 organic superfoods in every glass! With land and sea nutrients, non-GMO grasses and vegetables, Best of Greens oﬀers a great tasting and convenient way to get the green food nutrition your body needs each day. Vegan and soy free. Organic.

Nature’s Way

Cran-Rx Gummies Promote urinary health with these tasty pectin-based gummies containing bioactive cranberry, D-mannose and vitamin C. Sweetened with tapioca and dried cane syrups. Gluten free.

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Respiratory Health. Vitamin D may play a role in respiratory health. One study found that asthmatics with low vitamin D levels had increased odds of suﬀering asthma attacks compared with those with normal vitamin D levels. Another recent study found that adding supplemental vitamin D improved breathing capacity in asthmatics who use an inhaler. Mental Health. Low vitamin D levels have been linked to higher risk of dementia. A study of nearly 2,000 adults over 65 suggested this link and prompted researchers to suggest vitamin D supplementation as a possible means of reducing the risk of dementia. Recent research also found a link between seasonal aﬀective disorder, or SAD, and a lack of vitamin D from low exposure to sunlight. What else can vitamin D help with? Stay tuned as we are seeing research that suggests roles for vitamin D in sexual health, diabetes, lupus, liver health, and heart health.

Vitamin D-3 1000 IU • Essential nutrient needed for overall health. • May help maintain bone density.* • Supplies 1000 IU of the bioactive D3 form of vitamin D.

3/30/15 12:00 PM

May 2015

features 18 Delicate Balance They drive many of the body’s most important processes, but unbalanced hormones can wreak havoc—causing symptoms from mood swings to sleeplessness to weight gain. With the right combination of foods and supplements, however, you can tame hormonal issues and get back into balance.

20 Beauty Foods Beauty is only skin deep. And beautiful skin depends largely on what you eat. Here’s a look at some of the best foods for a radiant complexion, along with a bevy of healthy, delicious recipes that make “eating pretty” a breeze.

departments NEWS FLASH

JOINT HEALTH

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

SUPPLEMENT ADVISOR

Haute & Healthy. Meet omega-7, the hottest trend in beneficial fats.

Natural ways to prevent and treat arthritis and other painful joint conditions.

VISION QUEST

Nutrients and herbs to keep your eyesight sharp.

AUTISM: PART 2 HERBAL ADVISOR

Fungus Fighters. Potent botanicals for candida and athlete’s foot.

PURE BEAUTY HEALING EDGE

All About Iron. This often-overlooked mineral is especially important for children and women.

Spring Cleaning. A pair of safe, simple detox plans.

GOOD AS GOLD

From squash to turmeric to bee pollen, yellow superfoods provide a host of health benefits.

Sweet Surprise. A sweetener that’s actually good for your teeth? Say hello to xylitol.

CLEAN EATING EXPERT’S CORNER

A gluten-free/casein-free diet and supplemental digestive support offer sometimes-amazing benefits.

Dining Out, Allergy-Free. Tips and tricks for avoiding problematic foods at restaurants.

NATURAL GOURMET

Give it a Whirl. Juicing offers a refreshing way to make the most of summer produce.

May 2015

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Call 1-800-421-2998 for a FREE SAMPLE and a store near you. Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com

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2/24/15 12:17 PM

letter from the editor

Hi, Mom It’s an old joke. A boy’s father will spend countless hours in the back yard teaching him how to catch and throw; years coaching his pee wee league teams and breaking down every play of every game. And then, when the boy goes to college and scores his first touchdown on television, the first thing he does is run to the cameras and yell, “Hi, Mom!” Because good boys appreciate their mothers. May is the month when we all take time out to show our appreciation for the most important women in our lives, which is why we’ve packed this issue of The Healthy Edge with articles focused on women’s health. Hormonal issues are often associated with menopause, but the truth is that unbalanced hormones can cause symptoms at any age—from sleeplessness to weight gain. Our cover story, “Delicate Balance” (p. 18), features diet and supplement tips to help tame symptoms and get back into balance. Iron is a key mineral for everyone’s health, but it’s doubly important for women—especially if you’re pregnant. Natural health expert Michael T. Murray, ND, has the scoop, including recommended dosages for women of all ages (p. 12). Plus, we offer up a bevy of delicious recipes made with our favorite skin-supporting ingredients. Check out “Beauty Foods” (p. 20) for more on these tasty dishes that can help you maintain a radiant complexion. 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 Helen Gray, Vera Tweed

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

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator Mary Brahim 310.356.2272 mbrahim@aimmedia.com

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

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

May 2015

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newsflash HIGH-DOSE VITAMIN C GOOD FOR SENIORS’ IMMUNITY High-dose vitamin C counteracts the effect of aging on the immune system, according to a Japanese animal study published in the British Journal of Nutrition. Researchers gave mice the daily amount of vitamin C recommended in Europe, or 10 times that amount. They found that the higher dose increased the number of immune cells, which typically reduce in number with age, increasing risk from common infections such as the flu. The human equivalent of the high dose would be 1,000 mg of vitamin C daily. In the United States, the daily recommended amount is no more than 90 mg.

GLUTATHIONE ENHANCES WORKOUTS Supplementing with glutathione, an antioxidant also made by our bodies, enhances the ability of muscles to use oxygen and reduces fatigue during exercise, according to Japanese research

Why We Need Enough Sleep For years, scientists have known that too little sleep is linked to diabetes and weight gain, but new research led by the University of Chicago is helping to shed light on exactly how this works. A study of 19 healthy young men found that sleep deprivation disrupts hormones that regulate metabolism and triggers an insulin malfunction that leads to diabetes. After four nights of sleeping only 4.3 hours, on average, “Insulin action in these healthy young men resembled what we typically see in early stages of diabetes,” said lead researcher Josiane Broussard, PhD. Meanwhile, the National Sleep Foundation recently issued these recommendations for adequate amounts of sleep per night, at various stages of life:

published in the Journal of the International Society of Sports Nutrition. In the study, 8 healthy men took either 1 gram of glutathione daily or a placebo, for two weeks, and exercised on a

Newborns: ..................14–17 hours (0–3 months)

stationary bike for an hour each day. Those taking glutathione had less build-up of lactate in

Infants: ........................12–15 hours

muscles, and experienced less muscle fatigue.

(4–11 months)

Toddlers: ......................11–14 hours (1–2 years)

Preschoolers: ............10–13 hours (3–5 years)

Antioxidant Boosts Weight Loss Alpha-lipoic acid (ALA), known for its antioxidant properties, has now been found to enhance weight loss. In a Spanish study, 77 overweight women followed a calorie-reduced diet for 10 weeks with one of these daily supplement regimens: 300 mg of ALA, 1,300 mg of EPA (found in fish oil), a combination of ALA and EPA, or no supplements. Those taking ALA lost, on average, more than 15.5 pounds, compared to about 11.5 pounds in the non-ALA groups. EPA did not produce weight loss but increased levels of leptin, the hormone that signals a feeling of fullness after eating, and may help with weight maintenance. The study was published in the journal Obesity.

School age children: 9–11 hours (6–13 years)

Teenagers: .................8–10 hours (14–17 years)

Adults: .........................7–9 hours (18–64 years)

Older adults: .............7–8 hours (65+ years)

May 2015

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supplement advisor

haute & healthy

By Vera Tweed

Meet the “newest” good-for-you fat: omega-7

he buzz about omega-7 has been getting louder and louder, especially as an inside-out enhancer of skin, hair, and nails. But there’s more to the story. Omega-7 is anti-inﬂammatory, improves cholesterol, protects the heart, may help to control weight and reduce risk for diabetes, and in some forms, helps to relieve dry, irritated eyes.

Sea Buckthorn: The Top Source of Omega-7 Fats “This ancient plant with its powerful and healing synergies has much to contribute to this planet and its inhabitants,” concludes a review of sea buckthorn studies by Canadian and Indian researchers, published in the journal Food Research International. Sea buckthorn grows in bushes with very long roots, which help to protect land against erosion, and in addition to being the richest plant source of omega-7, the berries are among the most nutritionally dense foods on earth. Other nutrients in sea buckthorn include vitamins A, B1, B2, folic acid, C, tocopherols (a variety of vitamin E forms), and K; different types of antioxidants and other beneficial plant compounds; and omega-3 and other beneficial fats. The plant grows in Asia, Europe, and the Americas, and its exact nutritional composition varies somewhat, depending on the region and how the berries are harvested and processed. Used in Asia for centuries, this superfruit has multiple benefits that are ony now being uncovered by science. Some recent highlights: In a Finnish study of 80 overweight women, published in the American Journal of Clinical Nutrition , dried sea buckthorn berries reduced triglycerides and harmful forms of cholesterol, and sea buckthorn oil produced by a “supercritical” extraction process (i.e., without chemicals) reduced harmful cholesterol. The beneficial oil in the study was a proprietary form called SBA 24, which is available in supplements. A study of 100 people, published in the Journal of Nutrition , found that taking SBA24 sea buckthorn oil during the fall and winter months reduced dry eye symptoms, including redness and burning. In a study of 10 healthy men, published in the European Journal of Clinical Nutrition , crushed sea buckthorn berries, with or without the fat, reduced peaks in blood sugar and insulin after a meal, which helps to prevent diabetes. 8

Purified Omega-7 Palmitoleic acid is a purified and concentrated form of one specific omega-7. Animal studies have shown that palmitoleic acid enhances heart health and insulin function, which helps to prevent type 2 diabetes. It also seems to trigger release of a hormone that reduces appetite and body weight. Initial human studies, which haven’t yet been published, have found that palmitoleic acid helps enhance insulin function, lower unhealthy triglycerides, reduce harmful LDL cholesterol, and raise beneficial HDL cholesterol. Together, these factors play a key role in preventing type 2 diabetes and heart disease.

Seabuck Wonders Omega-7 Complete supplies a blend of fatty acids, including palmitoleic acid, from sea buckthorn berry and seed oils. Sibu Omega 7 is 100 percent sea buckthorn fruit oil, a rich source of antioxidants that can help alleviate skin conditions from the inside out.

Tangut USA Sea Berry Essence features 100 percent wild-harvested sea buckthorn seed oil from Tibet. One daily softgel supplies a range of nutrients.

May 2015

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yUmMy! yUmMy! yUmMy! NOW, HELP BUILD STRONG BONES AND TEETH WITH A

Great-tastIng gUmmy

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inTroduCing u-cubEs chIldren’S caLcium with D3 guMmies NON-GMO • TAPIOCA & PECTIN BASED • NO ARTIFICIAL COLORS NO ARTIFICIAL FL AVORS • NO GLUTEN, WHEAT, OR DAIRY… And best of all, they’re from Solgar. We’ve been crafting nutritional supplements for over 65 years. And just like all our supplements, U-Cubes™ Calcium with D3 beneﬁts from all the science and knowledge behind our name. Calcium and vitamin D are key nutrients for healthy bones and teeth.* Vitamin D also helps support immune-system health.* U-Cubes™ Calcium with D3 is a delicious way to help get these essential nutrients every day – including the pediatrician-recommended 600 IU of vitamin D3 per 4 gummies.1 U-Cubes™ Calcium with D3 is made the Solgar way. That means it’s crafted in small batches to ensure the highest quality. And, it’s rigorously tested for safety and potency… but never animal tested. The result? A yummy gummy that U can be sure is great for your kids.

F O L LOW U S

THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAIL ABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE. FOR STORE LOCATIONS AND ADDITIONAL INFOR M ATION, VISIT SOLGAR.COM OR CALL 1. 8 0 0 . 6 4 5 . 2 24 6 *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. 1. The American Academy of Pediatrics recommends children and adolescents receive 600 IU of Vitamin D per day. These gummies provide 600 IU per 4 gummies for children 4 and up and 300 IU per 2 gummies for children 2 to 3.

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herbal advisor

By Karta Purkh Singh Khalsa, DN-C, RH

fungus ﬁghters Herbs for candida and athlete’s foot

bnoxious fungi are everywhere. And so many varieties! Fungus loves to live in the layer of skin that is not-quite-inside and not-quite-outside, where they are tough to kill with external treatments and a big challenge for the immune system from within. Fungus can infect every square inch of human skin, and manifest as everything from ringworm to jock itch to toenail problems. There are more than 150 types of yeast (a category of fungus) that live in the body, but one gets all the attention. Candida albicans creates a long list of problems, from minor discomforts, such as vaginitis and skin rashes, to serious digestive problems, allergies, and depression.

Pau d’arco Many remedies that help control yeast and other types of fungus, including athlete’s foot, work best taken internally. One to consider is the Brazilian bark pau d’arco, which contains constituents that kill yeast in the test tube. This popular remedy has been little studied in the lab, but one study from Brazil found that the herb was very active against fungus. Pau d’arco is available in many forms, but a simple tea often does the trick. Start with one cup per day.

Oregano Oregano, a member of the mint family, contains a potent oil that kills bad bugs as well as it ﬂavors a pizza. A recent study published in Phytomedicine concluded that oregano essential oil was the most eﬀective oil tested, inhibiting all the Candida species evaluated. The recommended dose of oregano oil is about four drops, three times per day.

Turmeric Turmeric is another eﬀective remedy for fungus in general, and Candida in particular. Brazilian researchers determined that curcumin, the ﬂavonoid that makes this spice yellow, is a potent weapon against Candida , and another study concluded that curcumin greatly reduced antifungal drug resistance in Candida. Turmeric is a safe, simple kitchen spice, so be generous with the curry. Curcumin is available as a standardized extract. Use 500 mg per day.

Aloe Vera Gel You might think of aloe vera gel as a remedy to apply to a painful sunburn, but it is also a powerful immune promoter. It’s used as serious internal medicine around the world, especially in ayurveda. Much like the case of turmeric, 10

evidence has been slowly building for years that aloe ﬁghts fungus, which is not surprising, because it is well known to contain a plethora of immune boosting constituents. Scientists have found that aloe activates macrophages, a type of immune cell, in their role as Candida killers. And Indian scientists have isolated a potent antifungal and anti-inﬂammatory protein found in aloe gel that suppresses Candida . Aloe vera gel is safe and can be consumed as a beverage. For an active infection, use 8 ounces per day. To keep the immune system sharp, one ounce per day will do.

Caprylic Acid Caprylic acid, a natural derivative of coconut, is an eight carbon short chain fatty acid with antifungal properties that many clinicians use to kill yeast. A three-to-four month course is typical. The usual recommended dosage is 1,000–2,000 mg three times a day. Slowly work up to this dose by adding one capsule every two to three days until you reach the full recommended dose.

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healing edge

all about iron

ron is critical to human life. It plays the central role in the hemoglobin molecule of our red blood cells (RBC), where it functions in transporting oxygen from the lungs. It also functions in several key enzymes in energy production and metabolism, including DNA synthesis. Iron deficiency is the most common nutrient deficiency in the United States. The groups at highest risk are infants under two years of age, teenage girls, pregnant women, and the elderly. Studies have found evidence of iron deficiency in up to 30–50 percent of people in these groups. For example, some degree of iron deficiency occurs in 35–58 percent of young, healthy women. During pregnancy, the number is even higher.

Deficiency Issues Iron deﬁciency may be caused by a variety of factors. Increased requirements

What it does. Why you need it. And more

for iron occur during the growth spurts of infancy and adolescence, so these groups may be especially at risk. Unfortunately, typical infant diets in developed countries (high in milk and cereals) are low in iron, as are typical adolescent “junk food” diets. The population at greatest risk for an iron-deficient diet, however, is low-income seniors. This is complicated by the fact that decreased iron absorption—often due to a lack of hydrochloric acid production in the stomach—is common in the elderly. Menstrual blood loss is well recognized as a major cause of iron deficiency anemia in fertile women. However, what is not as well known is that chronic iron deficiency can be a cause of excessive menstrual blood loss, a condition known as menorrhagia. It has been suggested that iron deficiency leads to menorrhagia based on several observations, with the most important being that iron supplementa-

tion often produces a dramatic decrease in menstrual blood loss. In one double blind, placebo-controlled study, 75 percent of women on iron supplements had a reduction of menorrhagia compared with only 32.5 percent for the placebo group. Iron supplementation, at a daily dose of 100 mg elemental iron, has been recommended as a preventive therapy by several researchers, since it appears that chronic iron deﬁciency may promote menorrhagia, and iron-containing enzymes in the uterus are depleted before changes in red blood cell numbers or hemoglobin are observed. During pregnancy, the requirement for iron increases dramatically due to iron contributions to the fetus, placenta, and

DIETARY SOURCES OF IRON The table below provides the iron content per serving of some of the better food sources of iron, but it does not factor in absorption rates. For example, the absorption rate for calf’s liver is nearly 30 percent, while the absorption rate for the vegetable sources is approximately 5 percent.

FOOD

AVERAGE SERVING SIZE (G) Calf or lamb liver 60 Beef or chicken liver 60 Beef 90 Beans cooked 100 Prunes 100 Bread (3 slices) 70 Chicken or turkey 90 Greens, cooked 75 Peas 75 Eggs 5

IRON PER SERVING (MG) 9.6 5.2 2.7 2.3 1.8 1.7 1.6 1.5 1.5 1.1

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by Michael T. Murray, ND

Recommended Dietary Allowances (RDA) for Iron

stomach, doing so often umbilical cord. causes GI upset. So it’s most The recomGROUP DAILY DOSE often taken with food, which mended daily Infants (7 months) up to age 10 10 mg greatly reduces its absorpintake of iron Males 11–18 years old 12 mg tion. Currently, the best during pregMales 19 years and older 8 mg sources of iron in supplenancy is at least Females 11 years and older 18 mg ments appear to be a special 27 mg. Since this Pregnant women 27 mg form of ferric pyrophostypically cannot phate and ferrous bisglycibe achieved by Iron deficiency is also associated with nate. Both are free from GI side effects diet alone, supplementation is required. impaired brain function, including with a high relative bioavailability, And the need for additional iron doesn’t decreased attentiveness; less complex especially if taken on an empty stomach. stop when the baby is delivered. Typically or purposeful, narrower attention span; For iron deficiency, up to 60 mg daily in the mother will lose approximately decreased persistence; and decreased divided doses may be recommended. For 150–300 mg of iron due to hemorrhage voluntary activity. These symptoms can general health purposes, the RDA should and blood loss during delivery. In addition, be especially present in children, making be used as a supplementation guideline lactation causes an additional drain of iron deficiency a leading contributor to (see RDA chart at left). High intakes of iron stores. For these reasons it is learning disabilities. Fortunately, with iron other minerals, particularly calcium, important for women to continue to take supplementation there is a return to magnesium, and zinc can interfere with iron supplements throughout their normal mental function. iron absorption, so try to take iron without pregnancy and nursing period. If you notice any of these symptoms these minerals. In contrast, vitamin C and suspect that you may have an iron enhances iron absorption. Symptoms & Diagnosis defi ciency, there are several tests you can Keep all iron supplements out of the The negative effects of iron deficiency are undergo. The most sensitive by far is a reach of children. Acute iron poisoning in due largely to the impaired delivery of blood test that measures serum ferritin, infants can result in serious consequences. oxygen to the tissues and the impaired the iron storage protein. Other measures, Severe iron poisoning is characterized by activity of iron-containing enzymes in such as serum iron, total iron binding damage to the intestinal lining, liver various tissues. The symptoms of anemia, capacity, and hemoglobin, are less failure, nausea and vomiting, and shock. such as extreme fatigue, reflect a lack of sensitive, but often performed on a oxygen being delivered to tissues and a routine basis. Long-term iron deficiency build-up of carbon dioxide. is characterized by anemia with low red While iron deficiency is the most Paragon Plus Iron Complex blood cell (RBC) levels, low hematocrit common cause of anemia, it must be supplies highly absorbable iron bisglycinate plus vitamins and (volume of red blood cells), small RBCs, pointed out that anemia is the last stage of herbs so it is well tolerated and and low serum ferritin levels. iron deficiency. Iron-dependent enzymes non-constipating. involved in energy production and metabolism are the first to be affected by Diet & Supplements low iron levels. Several researchers have The best dietary source of iron is red meat, clearly demonstrated that even a slight especially liver. Other good sources Natural Factors Easy Iron comes iron deficiency leads to a reduction in include fish, beans, molasses, dried fruits, in a chewable tablet form and has physical work capacity and productivity. whole grain and enriched breads, and 20 mg of highly absorbable iron Supplementation with iron has shown green leafy vegetables (see “Dietary (as ferric pyrophosphate). rapid improvements in work capacity in Sources of Iron,” p. 12). iron-deficient individuals. Regardless of diet, supplementation is Even marginal iron deficiency can also often required to raise levels, especially significantly impair immune function. Iron during pregnancy and in young menstruNelson PurAbsorb Iron is a deficiency reduces the immune system’s ating women. Ferrous sulfate is the most natural liquid iron supplement ability to fight infection, and can also lead popular supplement, but it is less than derived from iron-rich water. It to lymphatic tissue shrinkage, altered ideal, as it often causes gastrointestinal is a lower dose with a clinically white blood cell concentrations, and (GI) disturbance. Although it’s best proven high absorption rate. defective white blood cell function. absorbed when taken on an empty The Healthy Edge

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expert’s corner

by Emily A. Kane, ND, LAc

spring cleansing Two simple detox plans to suit any situation or schedule

What are your thoughts and suggestions for a spring detox plan? — Suzanne M., Hollywood, Calif.

For many of us, the best way to “detox” is simply to eat sensibly. As Michael Pollan, author of Food Rules and other books, says, “not too much, mostly plants.” On top of that, exercise, drink water, get enough sleep, and fast for 12 hours a day. Work backwards from breakfast. If you need to be at work at 8:00, then breakfast will likely be around 7:00. That means you need to quit eating by 7:00 the night before. Rest your intestinal tract for 12 hours every day and you can add years to your life. If, however, you have the urge for a deeper spring cleaning, consider the following easy programs. The ﬁrst one lasts for only one week, and demonstrates how you can really get by just ﬁne on a lot less food than you probably usually enjoy. The second can help you discover which foods might be really bad for you, and involves several days of consuming juices only.

One-Week Program For a complete resource, look for the 7 Day Detox Miracle by naturopathic physicians Peter Bennett, ND, and Stephen Barrie, ND. In the book, they point out that the following are normal reactions to detoxification— fatigue, headaches during the first 3 days, offensive body odor, sleep problems, hunger, increased gas, and itchy skin. So why bother? Because if you stick with the program, you’ll wind up with increased energy; reduced allergic symptoms; improved digestion; better mental focus; stronger immunity; and you’ll probably even lose weight. Not too bad, huh? 14

A few general rules before you start any detox program: If you take a prescription medication, it will have a stronger impact on your system as you “get lighter.” So consult a nutritionally savvy physician. Also, do not fast if you are significantly underweight. And remember: Thirst is often mistaken for hunger. If you think you’re hungry, try drinking water first. Days 1 and 2: Consume as much water, lemon water (the Master Cleanse is fine), or herbal tea as you want. But only these liquids. Over a weekend is probably a good idea for most. Days 3–7: Take 8 oz. of hot lemon water first thing in the morning, followed by: Breakfast: A rice protein shake made with fresh fruit and water; a small bowl of brown rice (1 cup); herbal tea. Snack: Fresh fruit, herbal tea. Lunch: Mixed salad; all vegetable soup; 1–2 cups cooked brown rice; 1–2 cups steamed mixed vegetables; large baked yam or sweet potato. Snack: Rice protein and veggie juice shake; 2–3 rice cakes; herb tea. Dinner: 1–2 cups brown rice; 2–3 cups steamed or sautéed vegetables; veggie soup; salad; baked sweet potato. While on this detox, avoid aluminum cookware or plastic food containers. Use only natural cleansing and cosmetic products. Try to sweat daily, either through exercise or sauna. It’s imperative to move your bowels daily. Use a mild laxative if necessary.

Two-Week Program My favorite resource for this program is The Fasting Diet by Steven Bailey, ND, a naturopathic physician in Portland, Ore. According to Bailey, “Fasting—not starving—can (1) detoxify your body, (2) enhance your immune function, (3) increase your ability to heal, and (4) lead to heightened awareness, sensitivity, and energy.” This program has three phases. The first 3 days (phase one) involve eating lots of fiber to cleanse the colon. Phase 2 is 5 days of fresh juice only: fruit juice in the morning and vegetable juice afterwards. (You will need a juicer.) Phase 3 covers the final 6 days, when potentially irritating foods are re-introduced into the diet, and you look for reactions, which usually come in the form of mood swings, skin problems, or gastrointestinal issues. If you’re interested in this program, I highly recommend Bailey’s book. It’s full of valuable information for successfully completing this detox regimen.

May 2015

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Controlled delivery? Hour after hour support? Stomach acid protection? Once daily?

THERE’S A NAME FOR A PROBIOTIC THAT HAS ALL THAT.

When it comes to digestive and intestinal health, PROBIOTIC CD™ really has it all. It features an advanced technology called BIO-tract® that releases probiotics into your intestinal tract continually throughout the day. And, because Probiotic CD™ delivers controlled delivery hour after hour... once a day is all you need. With 12 billion bioactive microorganisms^ from 10 beneficial cultures, Probiotic CD™ helps you keep your digestive, intestinal and immune health in balance.* When it comes to having it all... one name says it all: Probiotic CD™.* Available at health, natural food and vitamin specialty stores.

*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. BIO-tract ® is a registered trademark of Nutraceutix, Inc. U.S. Patent Nos. 6,627,220, 7,150,623 & 8,007,777 ^At Time of Manufacture.

BN_Apr15_batch print.indd 6

www.AmericanHealthUS.com

2/23/15 9:57 AM

Good as Gold: Yellow Superfoods FRUITS, VEGETABLES, AND HERBS come in a variety of colors and supply a host of nutrients, antioxidants and phytochemicals. Including brightly colored foods and certain food supplements regularly in the diet can help reduce risk for cancer and heart disease, and improve control of blood sugar, blood pressure, and joint pain. We have previously looked and red and green foods and herbs, now we move on to yellow. Squashes, bell peppers, corn, lemon, pineapple, and bananas are familiar foods in the yellow category, along with herbs such as turmeric and garlic. Along with antioxidants,

BY MARY ANN O’DELL, MS, RD

these and other yellow foods supply a variety of phytochemicals that promote optimum health.

GARLIC, or the stinking rose, is one of the most well-known herbs around. Studies have shown that garlic may play a role in reducing high cholesterol and high blood pressure, making it a great herb for the heart. Garlic is anti-fungal, anti-parasitical, and has known antibiotic activity. Garlic helps support the immune system and has been well researched for a variety of health needs, and used for everything from the common cold to cancer.

TURMERIC has become one of the most popular spices available today. The golden color of curry powder is due to turmeric. Turmeric is best known for its anti-inflammatory properties. It is a natural cox-2 inhibitor, which means it inhibits an enzyme that causes inflammation, therefore helping with a variety of joint conditions and pain. Turmeric may also prevent and slow the progression of Alzheimer’s disease by removing amyloid plaque buildup in the brain.

BEE POLLEN is the male seed of a plant that is collected by bees and carried back to the hive to nourish the colony. It is considered to be a nutritious whole food, containing enzymes, minerals, amino acids, and vitamins. It is rich in quercetin, so some people have used it to help with allergies. Many people who use bee pollen report an increase in energy and endurance.

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Phyto-Garlic Support for healthy cardiovascular & immune system function.* A potent odor controlled garlic formula. Standardized for garlic’s active sulfur compounds.

May 2015

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Natural Support for Joint Health

BY MARY ANN O’DELL, MS, RD

AT LEAST ONE IN EVERY FOUR AMERICANS deals with chronic pain related to arthritis, but the pain can be helped! Take steps now to lower inflammation and support the joints, which will help you move and feel better.

FIGHT THE PAIN FLAME Fighting inflammation is key to dealing with the pain of arthritis. A diet low in saturated fats and fried foods, and rich omega-3 oils (from fish or seeds), can help balance inflammation in the body. Choose fresh fruits and vegetables, whole grains, and nuts for a low inflammation diet, and add natural anti-inflammatory ingredients as needed. The benefit of using natural antiinflammatory substances is they reduce inflammation without the side effects of OTC and prescription anti-inflammatories. Curcumin, from turmeric spice is a natural inhibitor of COX-2 enzyme that causes inflammation. The herb boswellia inhibits the COX-2 enzyme in a slightly different way than curcumin, working synergistically with it. Topical analgesic creams also provide temporary, but fast pain relief, making them a good complement to any inflammation regimen.

SUPPORT THE JOINTS Glucosamine sulfate is a substance that occurs naturally in the cartilage, helping to cushion the joints. Research shows that supplementing with glucosamine can help stimulate the production of building blocks of cartilage. Chondroitin sulfate, commonly used with glucosamine, fights the further breakdown of tissue and cartilage. Methylsulfonylmethane (MSM), a concentrated source of organic sulfur, is important for forming collagen, the fibrous material in cartilage. MSM has also been shown to be helpful in reducing inflammation. In addition to internal support, exercise such as walking, yoga or swimming can all help keep joints strong and flexible and help increase mobility.

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With an herbal blend including white willow, capsaicin, arnica, & chamomile.

Plus boswellia, quercetin, & bromelain.*

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Gluten free.

The Healthy Edge

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e t a delic balance By Lisa Turner

Natural Keys To Hormone Health At Any Age Find the best diet and supplement advice to match your particular hormone-related symptoms—from mood swings to insomnia

hey’re essential for life, tiny chemical messengers that create physiological eﬀects. But if they become unbalanced, hormones can wreak havoc on moods, cause weight gain, and make you feel like your brain is on vacation. Of approximately 50 diﬀerent hormones in the human body, three are especially crucial for women: Estrogen, the most important hormone for women, spikes at puberty and is primarily responsible for sexual development and reproduction. Too little estrogen, and your periods may cease; too much, and cramping and heavy 18

menstrual ﬂow occurs. Left unchecked, excess estrogen can result in ﬁbroids and increased risk of cancer. Too little estrogen is associated with cardiovascular disease and low bone mineral density. Progesterone, the second main hormone for women, keeps estrogen in check. Progesterone production amps up during the second half of the menstrual cycle to encourage pregnancy. Progesterone levels naturally begin to decline when you reach your 40s, which can result in anxiety, insomnia, and memory problems.

May 2015

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Testosterone, often considered a “male” hormone, is made by women too. Levels rise and fall throughout the monthly cycle, tending to peak in the middle. Excess testosterone, especially around menopause, is associated with insulin resistance and belly fat. In balance, these hormones make your body run like a well-oiled machine. Out of balance, they make you feel like you’re in the seventh ring of hell. The good news is that there are safe, natural ways to treat hormone issues. 1. Depression, irritability, mood swings. “Hormone imbalances cause shifts in mood through the effects of progesterone and estrogen in the nervous system, and the effects on blood calcium levels,” says Laurie Heap, MD, a physician specializing in hormone balancing (RUhealthyRUhappyMD.com). Estrogen causes the release of brain chemicals that make us awake and alert. But estrogen can cause over-stimulation if it’s not balanced by progesterone. What works: Try vitamin B 6 and calcium citrate. “Starting B 6 supplements after ovulation helps stabilize brain cells, and calcium citrate counters the dip in blood calcium levels that occurs leading up to a woman’s period,” says Heap. Maintaining a healthy diet—avoiding refined starches and sugar, eating enough protein and healthy fats—is key. For tough cases, calming herbs such as valerian, passionflower, and catnip can help. 2. Insomnia. Like mood swings, hormone-related insomnia is caused by a estrogen/progesterone imbalance. Hormonerelated insomnia is most common during menopause and perimenopause, when the ovaries slow production of estrogen and progesterone. During menopause, hot flashes or night sweats can disturb sleep. The body’s production of the hormone melatonin, which promotes sleep, decreases as we age, as well. What works: If you have trouble sleeping just before your period, calcium supplements may help. If your sleeplessness is associated with hot flashes or night sweats, try black cohosh. Supplemental melatonin can also help; sublingual forms are best absorbed. 3. Bloating and water retention. “Bloating is due to the effects of estrogen and progesterone on the kidneys,” says

Paragon Plus Hers Daily Multivitamin provides a solid foundation for women, supplying essential nutrients plus herbal support from black cohosh and cranberry.

Heap. “An imbalance tells the kidneys to keep more water, which expands plasma volume and increases water weight gain.” This is most common during pregnancy, when plasma volume expands dramatically, but it can also happen just before your period. What works: Reduce the amount of salt in your diet the week before your period. Also avoid excess sugars and refined carbs, since they can raise blood sugar and encourage sodium retention. DePuff from Canfo Natural Products can also help. 4. Irregular or painful periods. Irregular cycles may be caused by insulin resistance, which prompts testosterone production by the ovaries that can disrupt menstruation, says Heap. Pain and cramping during periods is caused by prostaglandins—substances that stimulate uterine contractions—and is exacerbated by inflammation. What works: “A low-glycemic index diet reduces the need for insulin to maintain normal blood sugar and decreases the effect on the ovaries,” says Heap. Omega-3 fats mitigate the effects of inflammatory prostaglandins. And evening primrose oil and borage oil are rich in GLA, which interferes with inflammatory prostaglandin production. 5. Acne. Androgenic hormones, such as testosterone, tell the glands to produce sebum, the oil that lubricates skin. Excess testosterone can lead to overproduction of sebum, which can clog pores. What works: A low-glycemic index diet, milk thistle, and chasteberry may help. 6. Weight gain, especially around the middle, is common during menopause. And chronic stress increases cortisol levels, which can also impact hormone balance, says Heap. Cortisol inactivates thyroid hormone, which can further exacerbate weight gain. What works: Avoid stress, exercise more, and follow a low-glycemic diet. 7. Low libido. Testosterone helps fuel desire. Around ovulation, testosterone levels often surge, part of an evolutionary mechanism to spur baby making. But as we age, these surges occur less frequently. What works: Black cohosh, damiana, and ginseng may help spur desire. Maca root may also help by enhancing mood and increasing testosterone levels.

Akin’s and Chamberlin’s Change for Women helps maintain balance during the transitional years of menopause with a unique combination of traditional Western & Chinese herbal extracts, including black cohosh and dong quai.

Life Flo Progesta-Care offers premeasured natural progesterone for a natural menopause and perimenopause solution, plus botanical moisturizers to keep skin smooth and hydrated.

The Healthy Edge

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May 2015

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beauty foods YOU CAN SPEND HUNDREDS OF DOLLARS ON PRICEY CREAMS, LOTIONS, AND COSMETIC PROCEDURES. BUT THE FACT IS, GOOD SKIN STARTS FROM WITHIN

PHOTO (OPPOSITE PAGE): PORNCHAI MITTONGTARE

BY LISA TURNER

The Healthy Edge

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beauty foods, cont. Want to be more beautiful? The formula for promoting smooth, glowing skin doesn’t have to be complicated, cost hundreds of dollars, or take months to work. It can be as simple as eating a diet high in fruits, vegetables, and healthy fats; drinking plenty of filtered water; and avoiding excessive caffeine consumption, which dehydrates cells and makes fine lines more noticeable. Other skin-zapping foods: sugar, which damages collagen and elastin, the fibers in skin that keep it smooth and firm; refined and high-glycemic carbs, linked with an increase in acne breakouts; and alcohol, which dehydrates cells and causes dilated blood vessels and facial redness. In addition, a few foods top the list for skin beautifying. Some of the best: 1. Asparagus is high in antioxidants including glutathione, which helps protect skin from sun damage and minimizes the effects of aging. It’s also high in vitamin C, beta carotene, selenium, zinc, and other skin-beautifying nutrients, and works as a natural diuretic to reduce puffiness and swelling. Eat it very lightly cooked or raw to protect the glutathione content. 2. Salmon contains 2-dimethylaminoethanol, or DMAE, a compound found naturally in the brain. DMAE protects cell membrane integrity to keep skin smooth and firm, and helps inhibit the body’s production of arachidonic acid, a compound that encourages wrinkles, sagging, and signs of aging. Salmon also contains omega-3 fatty acids, which reduce the risk of skin cancer. Choose wild Alaskan salmon instead of farmed.

Sardines and other small fatty fish have similar benefits. 3. Almonds are rich in monounsaturated fats that keep cell membranes strong and flexible, encourage smooth skin, and prevent and treat eczema. Almonds are also high in vitamin E, a powerful antioxidant that can not only protect against, but also reverse, skin damage from the sun’s UV rays. Other nuts have similar benefits.

SALMON EN PAPILLOTE WITH ARUGULA PESTO Serves 4 4 ½ 1½ ½ 2 2

large squares parchment paper cup olive oil cup packed arugula leaves cup fresh basil leaves small garlic cloves, minced lbs. wild Alaskan salmon, cut into 4 equal pieces

1. Preheat oven to 375°F. Fold one parchment square in half, and draw half heart shape on paper. Cut and unfold to make heart-shaped piece of parchment. Repeat with remaining parchment pieces. 2. Combine olive oil, arugula, basil, and garlic in food processor, and process into thick paste, adding water to thin if needed, 1 Tbs. at a time. Season with salt and pepper. 3. Wash salmon, and pat dry. Place one parchment heart on flat surface. Arrange one piece of fish on one half of parchment. Spread pesto evenly over fish. Fold parchment over fish. Starting at pointed end of parchment, crimp edges together, making ¼-inch folds around fish to create a half-moon. Place on baking sheet, and repeat with remaining parchment, fish, and pesto. 4. Bake 10–15 minutes, depending on thickness, until fish flakes easily with a fork. Transfer packets to individual serving plates, and slit parchment open just before serving. PER SERVING: 574 cal; 49g pro; 41g total fat (7g sat fat); 1g carb; 102mg chol; 107mg sod; <1g fiber; <1g sugars

ASPARAGUS BUNDLES WITH LEMON-THYME VINAIGRETTE Serves 4

1 small bunch green onions, divided 1 small lemon ¼ cup extra virgin olive oil 1 Tbs. minced fresh thyme leaves 1 lb. slender asparagus stalks, tough ends removed

1. Cut green tops from green onions, and set tops aside. Finely mince one scallion bulb. Reserve remaining bulbs to use in another recipe. 2. Grate 1 tsp. zest from outside of lemon, and place in small jar with tight-fitting lid. Juice lemon, and add lemon juice to jar. Add minced green onion, olive oil, and thyme, and shake until well blended and emulsified. Season with salt and pepper. 3. Arrange asparagus spears in vegetable steamer, and steam over boiling water 2–3 minutes, until

bright green and crisp-tender. Add green onion tops to steamer on top of asparagus. Return lid to steamer, and let green onion tops wilt briefly, about 30 seconds. 4. Remove vegetables from steamer, cool until just easy to handle, and divide asparagus into four bundles. Tie one or two pieces of green onion around center of each bundle. 5. To serve, arrange bundles on platter or individual plates. Drizzle vinaigrette over each bundle, and serve with additional dressing on the side.

PER SERVING: 147 cal; 2g pro; 14g total fat (2g sat fat); 5g carb; 0mg chol; 11mg sod; 2g fiber; 1g sugars

May 2015

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CREAMY CAULIFLOWER BISQUE WITH CHIVE OIL

SPINACH, AVOCADO, AND RUBY GRAPEFRUIT SALAD WITH BLACKBERRY VINAIGRETTE Serves 4

Serves 4

2 small ruby grapefruits 2 Tbs. blackberry fruit spread or preserves ¼ cup unrefined avocado oil 8 cups loosely packed baby spinach leaves* ½ cup blackberries 1 small avocado, peeled and cubed ⅓ cup toasted macadamia nuts

2 Tbs. coconut oil, divided 2 small leeks, thinly sliced (white and pale green parts only) 1 small celery stalk 1 large head cauliflower, cored and chopped (4–5 cups) 3–4 cups vegetable broth 1 cup unsweetened almond milk ½ cup almond or cashew butter ½ cup slivered almonds 1 large bunch fresh chives, divided ½ cup olive oil 1. Heat 1 Tbs. coconut oil in large, heavy saucepan over medium heat. Add leeks and celery, and cook 4–5 minutes until softened. Add cauliflower and 3 cups broth, cover, and cook until cauliflower is soft, 15–20 minutes. Add almond milk and cashew butter, and warm through, about 3 minutes. 2. While soup is cooking, toast almonds in small pan, and set aside. 3. Finely chop 2 Tbs. chives, and set aside. Hold remaining chives under hot water to soften and lightly blanch, about 30 seconds. In food processor, combine softened chives with olive oil, and purée until smooth. Strain through fine mesh sieve, and discard solids. 4. When soup is finished cooking, purée in batches in food processor or blender until creamy and very smooth, adding more stock if needed. Season with salt and white pepper. 5. To serve, divide soup among four bowls. Drizzle chive oil over each bowl, and sprinkle with almonds and chopped chives. Serve hot. PER SERVING: 427 cal; 12g pro; 34g total fat (10g sat fat); 24g carb; 4mg chol; 816mg sod; 6g fiber; 5g sugars

*Note: a combination of spinach and endive also works well in this salad.

1. Peel grapefruits with sharp knife, completely removing white pith. Cut between membranes to release grapefruit segments, holding over medium bowl to catch juice. Set grapefruit sections aside. Squeeze membranes over bowl to extract remaining juice. Discard membranes. 2. Whisk jam into grapefruit juice until well blended. Slowly drizzle in avocado oil, and whisk until creamy and smooth. Season with salt and pepper. 3. In medium bowl, combine spinach, grapefruit sections, blackberries, and avocado cubes. Drizzle with dressing, and toss gently to mix. Sprinkle with macadamia nuts, and serve. PER SERVING: 363 cal; 4g pro; 27g total fat (4g sat fat); 30g carb; 0mg chol; 80mg sod; 8g fiber; 14g sugars

4. Avocado contains the skin-healing 4 vitamins A, D, and E, and is rich in antioxidant carotenoids that prevent free radical damage to skin cells. Studies have shown that some constituents of avocado offer protection against UV damage to skin cells. And like almonds and other nuts, avocados are high in monounsaturated fats. 5. Spinach is rich in vitamin K, a fatsoluble vitamin that helps keep skin springy and firm and helps prevent wrinkles and fine lines. It’s also a good source of lutein, a type of carotenoid that helps protect the skin from sun damage. Plus, spinach contains zinc, which guards against blemishes and breakouts. 6. Ruby red grapefruit gets its pink hue 6 from a potent antioxidant called lycopene (also found in tomatoes and guava) that fights free radical damage to the skin and protects against wrinkles, sagging, and skin discolorations. Several studies have shown that lycopene can also protect against burning from the sun’s UV rays.

7. Cauliﬂower, like other cruciferous vegetables, is rich in glucosinolates, cancerpreventive compounds that also protect the skin from free radical damage. Studies show that isothiocyanates, which are converted from glucosinolates, can prevent wrinkles and stimulate skin detoxification. In one study, an isothiocyanate extract increased firmness and smoothness of skin in people who worked outdoors in the winter and were exposed to cold weather and low humidity. 8. Arugula, like cauliflower, is rich in glucosinolates and isothiocyanates, cancerfighting compounds that also protect the skin from free radicals and sun damage. Some studies show that isothiocyanates prevent inflammation in the skin and can protect against psoriasis. Arugula also stimulates the liver, and can promote skin detoxification. 9. Blackberries are good sources of skin-protective vitamins A, C, and K. They are also high in anthocyanins, the compounds responsible for their deep purple color and their ability to protect against cellular damage. Blackberries contain another antioxidant called ellagic acid, which helps shield the skin from damage by the sun’s UV rays and helps repair existing damage from excessive sun exposure. Blueberries, strawberries, and raspberries have similar benefits. The Healthy Edge

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Vision Quest

BY SALLY KARLOVITZ, CN

ONE OF THE MOST COMMON health issues we face as we age is vision impairment. Environmental stresses and chronic diseases such as heart disease and diabetes can lead to wear and tear in the eyes, which results in everything from mild vision loss to total blindness. Taking steps now to protect your eyes can lead to healthy vision for many years to come. When it comes to nutrition, there are many things that can be considered helpful for eye health, with antioxidants leading the way as major players in vision protection. A large study by the National Eye Institute of the National Institutes of Health showed that people may benefit from vitamins C, E, beta carotene, zinc, and copper to reduce the risk of vision loss caused by intermediate to advanced macular degeneration. Laboratory studies suggest that bilberry, a cousin to the American blueberry, may be helpful in preventing vision loss related to macular degeneration. Bilberry is also rich in compounds that strengthen the walls of the capillaries leading into the eyes and is commonly used to improve night vision. Other helpful nutrients to protect eye health include lutein and zeaxanthin. These antioxidant carotenes are found in green leafy vegetables such as spinach and kale. Both are concentrated in the macula of the eye and have been shown to provide a 57 percent lower risk of macular degeneration. Astaxanthin is another carotenoid that may protect against oxidative damage caused by UV rays from the sun. This antioxidant is found in salmon and other reddish seafood. In addition to antioxidant intake, lifestyle factors also play a role in preserving eye health. This includes controlling blood sugars if you are diabetic, and managing blood pressure if you have hypertension. With antioxidant protection and lifestyle modification, the quest for vision preservation is possible!

Eye Wise™ Complete eye health antioxidant formula.* With lutein, zeaxanthin, & NAC. Intake of lutein & zeaxanthin may reduce the risk for age-related macular degeneration.*

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Astaxanthin Pure™

Supports healthy eyes & eyesight.*

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Rich in antioxidant flavonoids.

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Supplies 4 mg natural astaxanthin from algae.

May 2014

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Q&A

Autism Part 2:

Food Sensitivities & Gastrointestinal Health WHEN YOUR CHILD is diagnosed with autism, it’s like stepping into a new world and having to relearn everything you know. In all the options and therapies offered for autism, one that is frequently overlooked is nutrition and the role it plays in behavior and brain function. Perhaps the most powerful link between diet and autism has come through the finding that many children with autism benefit from removing gluten and casein from their diets. Gluten is a type of protein found in grains such as wheat, barley and rye. Casein is the main protein in cow’s milk. Many children who are put on a gluten free/casein free (GFCF) diet have responded favorably, showing improvements in behavior, mood, and gastrointestinal health. Why is there such a negative response to gluten and casein? Studies have shown that when these proteins do not break down completely, they form neurotransmitters that act like opiates (narcotic like substances) in the brain. The other aspect of this diet is that many children have actual allergic responses to these foods that

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BY SALLY KARLOVITZ, CN

may also cause gastrointestinal (GI) tract inflammation, which can also affect the brain. The GI tract is involved in digestion and absorption of nutrients, immunity, and elimination of waste. When there is a food allergy, the offending food can cause inflammation of the intestinal lining, hindering proper functioning of the GI tract and causing symptoms such as gas, constipation, and diarrhea. In a study on GI abnormalities in autistic children, more than half of the children had GI issues and not enough digestive enzymes. Many parents find that eliminating offending foods and supplementing with supportive nutrients such as dairy-free probiotics and digestive enzymes may help alleviate GI complaints as well as improve the absorption of nutrients that are crucial for brain function. Many parents of autistic children attest to the benefits of the GFCF diet and GI tract support. The worst that can happen is nothing changes, but for many children, there is such a dramatic change that it is worth pursuing.

Yum-Yum Dophilus For intestinal and immune health.* Provides four probiotic strains. Great-tasting sugar-free chewable for kids & adults. Natural raspberry flavor. Dairy free.

I always hear I’m supposed to get more fiber in my diet, but what exactly does fiber do for me?

Fiber is a type of carbohydrate in food that our bodies cannot digest, so it moves through the intestinal tract. There are two types of fiber: soluble and insoluble. Insoluble fiber, such as wheat bran, provides bulk to help the movement of waste through the intestines. Soluble fibers, such as oat bran and acacia, dissolve in water and are important for digestion and absorption of foods. Soluble fibers may help with weight control, cholesterol control, and blood sugar regulation. Because of these benefits, higher intake of soluble fiber has been linked to lowered risk of heart disease, metabolic syndrome, and type 2 diabetes.

The recommended intake of fiber is 25–30 grams per day, but the average American consumes just 15 grams per day. Good sources of fiber include unrefined whole grains, flax and chia seeds, and fruits and vegetables. If these types of foods are not included every day in your diet, you may want to add a fiber supplement to fill in the gap. When increasing fiber, be sure to increase your water intake as well, and increase fiber gradually to allow your body to adjust.

Smooth Fiber 14™ Grit-free liquid fiber supplement for digestive health.* Supplies 14 grams fiber per serving from acacia and inulin. Orange cream flavor. Gluten free.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

sweet surprise Best known as an all-natural sweetener, xylitol is also a powerful ingredient in the fight against tooth decay

emember when the dentist told you that sugar would rot your teeth? Well wouldn’t it be nice, you may have thought, if it made them healthy, instead? Meet xylitol: the natural sugar alternative that boasts real promise in preventing tooth decay. Daily use of xylitol in your oral care can stop the production of tooth-decay-causing acid and prevent plaque from sticking to your teeth. Research has shown that xylitol can even help repair damage to tooth enamel. And as a bonus, it makes oral care products taste good. Xylitol is a sweetener naturally found in low concentrates in the fibrous parts of many fruits and vegetables. It can be extracted from berries, oats, and mushrooms, as well as fibrous corn husks and birch trees. Pure xylitol is a white crystalline substance that looks and tastes like sugar. But instead of eroding your teeth like sugar does, it protects your teeth. The bacteria in your mouth thrive on sugar, causing them to multiply rapidly. This metabolic process produces acids that can eat away at the enamel on your teeth, leading to tooth decay. Bacteria in the mouth can’t digest xylitol, however, so they stop multiplying. According to studies, acid-producing bacteria may decrease as much as 90 percent with xylitol use. Without that acid, your saliva’s pH stays neutral at 7. When that pH is boosted above 7, calcium and phosphate salts in the saliva help harden weak enamel and repair early cavities. So swap out your current toothpaste, mouthwash, and floss for products made with xylitol—and it will be easy to help keep your teeth and gums healthy.

German and French chemists discovered xylitol in the late 19th century, but it wasn’t until the 1970s that Finnish scientists showed that it has significant dental benefits. Clean teeth where your toothbrush can’t reach with Radius Floss Sachets. The vegan floss is soft and spongy, spun in vegan candelilla plant wax, and flavored with USA-sourced tree-based xylitol and antibacterial cranberry essence for a fresh, clean mouth.

Get natural relief from dry mouth symptoms, including a sticky, dry feeling in the mouth, bad breath, mouth sores, and frequent thirst, with Xlear Spry Rain Oral Mist Spray.

Keep fighting cavities between brushings with Epic Xylitol Gum, the perfect sugar-free pick-me-up, available in Spearmint, Peppermint, and Cinnamon flavors.

May 2015

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3/25/15 10:20 AM

BE A GLOW GETTER. Go beyond the cosmetic counter to have healthy, glowing beauty from within. At NeoCell, we have always known that healthy hair, skin, and nails on the inside equals natural beauty on the outside.*

#GLOWGETTER †Based on 2014 NeoCell Collagen study.

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IN A NEOCELL CLINICAL STUDY:

2/23/15 10:03 AM

clean eating

By Melissa Diane Smith

dining out, allergy-free Try these suggestions to arm yourself with the knowledge and tools for a safe, enjoyable, gluten-free, allergen-free restaurant experience

he incidence of gluten sensitivity and food allergies has risen in recent years, prompting more people to seek out gluten-free and allergen-free foods—not only when they shop in natural food stores, but also when they eat out. Gluten-free, in fact, was listed in the top five food trends of the National Restaurant Association’s What’s Hot in 2014 culinary forecast survey of 1,300 professional chefs. It has been a top trend for the past five years and is expected to continue to be 10 years from now. That means more restaurants than ever are offering gluten-free menus or items marked as gluten-free (and allergen-free) on their regular menus. Still, not every restaurant is up to speed on how to avoid using gluten and other allergens in its cooking. That means it’s up to you to arm yourself with the right skills, knowledge, and tools so you can eat out confidently and have safe, enjoyable experiences when dining out. If you have gluten sensitivity or other food allergies, try these tips:

Do Your Homework Research restaurants ahead of time. Start by looking for restaurants with glutenfree options by viewing menus online, using a copy of The Essential Gluten-Free Restaurant Guide by Triumph Dining, or taking suggestions from celiac support groups in your area. National chains that oﬀer gluten-free menus include Outback Steakhouse, Carrabba’s Italian Grill, P.F. Chang’s, and Ted’s Montana Grill. Once you’ve found a restaurant that oﬀers gluten-free choices, call during a 28

1. Allergens as ingredients, which are easy to identify and avoid when eating away from home. 2. Allergens in food preparation techniques. 3. Cross-contact (also called cross-contamination), which occurs when a meal is prepared in the same frying oil as foods containing allergens, or when food particles are transferred by knives, utensils, cutting boards, pans, or grills that aren’t washed between uses. non-busy time (e.g., before lunch or midto late- afternoon) and ask to speak to the manager or chef. Tell him or her about your food allergies, and ask about dishes that leave out those ingredients, or ones that can be made without them. Depending on the person’s answers and attitude, you can decide whether or not you feel comfortable and conﬁdent that the restaurant can safely cater to your needs. Some chain restaurants, such as Chipotle Mexican Grill, Garbanzo Mediterranean Grill, and Pita Jungle, feature charts on their websites listing common food allergens in each menu item. This is a useful tool that can help you to narrow down your choices. Ingredients often change, however, so ask ahead of time to be on the safe side.

Be a Food Detective Get super-savvy about your allergens and where they hide. Especially if you have severe reactions, consider buying a copy of Let’s Eat Out Around the World Gluten Free and Allergy Free by Kim Koeller and Robert La France. It explains that there are three major areas to consider:

The book identifies where the most common allergens (e.g., corn, dairy, eggs, fish, gluten/wheat, peanuts, shellfish, soy, and tree nuts) tend to hide in ingredients and preparation techniques, and then teaches readers how to ask the right questions, such as “Is your chicken dusted in cornstarch or corn flour?”

Get Carded Bring a restaurant card with you. Carrying a restaurant card that explains speciﬁc ingredients that you can and cannot eat is good extra insurance. You can point directly to the card to express your needs for safe gluten-free and allergen-free eating, or have the waiter hand your card to the chef, who can advise you about your choices. Sturdy, laminated, wallet-sized dining cards can be purchased at triumphdining.com. You can also download restaurant cuisine-speciﬁc, pocket-sized guides, eBooks, and mobile apps for allergenfree and gluten-free eating—or download free food allergy cards that are available at glutenfreepassport.com and allergyfreepassport.com.

May 2015

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3/25/15 10:46 AM

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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2/23/15 9:58 AM

natural gourmet

give it a whirl

by Neil Zevnik

Juicing is a refreshing way to make the most of summer produce—here’s how to do it right

hen done correctly—i.e., when used as an adjunct to your normal vegetable and fruit intake, not as a replacement— juicing can be an excellent way to get more and varied produce into your diet. Juicing provides a concentrated dose of nutrients, and it gives you a fun way to enjoy some vegetables that you might otherwise avoid. The downside is that juicing fruits and vegetables removes much of their fiber content, as well as some nutrients (unless you’re using only a blender). So it’s always a good idea to put a little of the removed fiber back into your juice. And, of course, many juices are laden with calories. The key is to choose your ingredients carefully, match them well, and use a blender whenever possible to preserve as much fiber and nutrition as you can. Here are a few tips:

Clockwise: Bloody Delicious and Blender Breakfast Whirl; recipes on p. 32.

GO FOR THE GREEN. Leafy greens boast high concentrations of useful vitamins and minerals with very little sugar. Combining them with a little fruit and a splash of citrus makes them not only palatable, but delightful. WET YOUR WHISTLE. Veggies with a high water content and mild ﬂavor— such as cucumber, celery, and fennel— will contribute to a more harmonious texture and ﬂavor.

PHOTO: PORNCHAI MITTONGTARE

GO EASY ON THE FRUIT. Yes, fruit is the tastiest part of juicing. It’s also the most caloric. And it contributes to blood sugar spikes. So try to use fruit only as a ﬂavoring for your juices, and allow the vegetables to take center stage. But remember that carb-laden veggies such as beets and carrots should also be used judiciously.

TRY SOMETHING NEW. Vegetables that you never liked before can be much more appealing as ingredients in a juice cocktail. Try cabbage, kale, or red leaf lettuce, and toss in a little parsley (helps to purify the blood) or cilantro (helps to detoxify heavy metals).

DRINK IT NOW. Juiced produce rapidly degrades, losing its nutritional peak and becoming prone to spoilage. So plan to enjoy your juice immediately upon making it. If you want to hold it for a few hours, ﬁll a container with a tight Story continues on page 32

May 2015

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2/23/15 10:00 AM

Story continued from page 30

Bloody Delicious

lid all the way to the top and keep it well refrigerated. ADD A LITTLE ZING.

Brighten juices with some perky additions: a bit of chopped fresh ginger, a squeeze of Meyer lemon, a dash of cayenne pepper, or even a handful of cranberries. Not only do these simple add-ons provide a burst of flavor, they all offer their own nutritional contributions as well. So your next trip to the farmers’ market or health food store, stock up on a basketful of the freshest and sweetest the season has to offer—and give it a whirl!

SERVES 1

A high-calorie indulgent treat, this delicious concoction requires a citrus juicer, a juicing machine, and a blender. 4 ½ ½ ¼ ¼ 1

large blood oranges, halved medium ruby beets, halved medium golden beets, halved cup blackberries cup raspberries Tbs. Meyer (or regular) lemon juice ½ Tbs. organic honey

Blender Breakfast Whirl

1. Juice oranges. Juice beets. Combine with remaining ingredients in blender, and purée until smooth. PER SERVING: 375 cal; 7g pro; 1g total fat (<1g sat fat); 87g carb; 0mg chol; 478mg sod; 5g fiber; 53g sugars

SERVES 1

Start your day off right with this quick and easy concoction. You can peel the apple if you like, but you’ll retain more of the nutrients if you don’t. 1 1

sweet-crisp organic apple cored and chopped handful sorrel leaves, ribs removed and leaves shredded ½ cup chopped organic cucumber 1 Tbs. Meyer (or regular) lemon juice 1 tsp. minced fresh ginger Dash cayenne pepper

1. Combine ingredients with ice and ⅓ cup water in blender. Purée until smooth, adding water if mixture is too thick. PER SERVING: 123 cal; 2g pro; 1g total fat (<1g sat fat); 30g carb; 0mg chol; 6mg sod; 7g fiber; 20g sugars

Get the Right Tools If you want to do some serious juicing, you’re going to need the proper equipment—a citrus juicer for oranges, lemons, and such; a blender for softer solids and liquids; and a juicing machine for firmer and/or leafy produce. Luckily, most people already own one, if not two, of these items. Because they serve a variety of culinary purposes, citrus juicers and blenders are a staple in many kitchens. But juicing machines? Not so much. Your choice of a juicing machine should be based on how often you intend to use it, as well as your budget. There are three kinds of juicing machines: centrifugal, masticating, and triturating. Centrifugal are the least expensive—and the least effective. They produce some heat and remove the most fiber from produce. Masticating machines are the midprice option, and they’re believed to preserve a little more of the fiber. Triturating juicers are the most expensive—and the most effective. They press the produce to extract the maximum amount of juice. 32

May 2015

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3/25/15 10:55 AM

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

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3/30/15 11:54 AM

Uses for Paragon Plus Virgin Coconut Oil

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

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Features essential vitamins & easily absorbed chelated minerals With soy, lutein, black cohosh & cranberry.

3/25/15 11:12 AM