Chamberlin's Healthy Edge November 2014 by HFAI

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November 2014

BANISH 10 simple tips to help shed those stubborn pounds

THE

BEST

NATURAL STRESS BUSTERS P. 22

plus

PERFECT TIMING making the most of seasonal produce

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BEAUTY BASICS the secrets of plant stem cells

HOW TO GET THE MOST FROM YOUR SUPPLEMENTS 9/29/14 10:10 AM

Every Man Jack

2-in-1 Thickening Shampoo & Conditioner Cleanser and conditioner in one bottle, for scalp & hair. Leaves hair stronger, thicker & fuller. This tea tree oil formula is ideal for daily use.

Elmore Oil

Topical Pain Reliever Penetrates deeply into joints and muscles. Elmore Oil’s key ingredients, eucalyptus oil, tea tree oil, vanilla and olive oil, go to work quickly, and continue to work to soothe and relax muscles. Use it for arthritis pain, back and neck pain, and sports related injuries.

Eidonic Minerals

Silica & MSM Moisturizing Lotion A unique blend of herbal & botanical oils combined with silica and MSM. Softens, soothes and smoothes dry, damaged & aging skin. It penetrates quickly without being greasy.

Coromega

Be Bright Oil Blend This daily non-GMO superfood boost is a creamy blend of chia, coconut, avocado, hemp, and black cumin oils. This combination delivers a metabolism boost, antioxidant support, and increased energy and vitality.* Vegan. Gluten free.

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Health Logics

Spinetrac C2 Advanced back and spine support with BioCell Collagen, supplying chondroitin sulfate and hyaluronic acid. Plus glucosamine, grape seed extract and ginger. Helps ease tension, renew cartilage & promote mobility.* Chiropractor recommended formula.

Nature’s Way

Sambucus Gummies Great tasting pectin gummies made with standardized black elderberry extract, vitamin C and zinc. Supports healthy immune function.* Gelatin free. Gluten free.

Om Essentials

Immune Support Helps maintain healthy immune response.* Comprehensive blend of beta glucans and herbs, plus fruit and vegetable extracts to support healthy tissue.* Gluten free.

Tangut

0HPRU\ )RUWLÀHU Natural brain support formula with cistanche tubulosa, goji and ginkgo biloba. Clinically studied formula that helps protect the brain, and enhance short and long term memory. Tibetan grown ingredients, manufactured in the USA.

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Mary Ann O’Dell MS,RD

Nergia

100% Natural Energy Shot Get a quick energy burst naturally with Nergia, made with Guarana, Acai and Catuaba. Less than 20 calories a shot, and made without artiﬁcial colors, ﬂavors, sweeteners or preservatives. Gluten free. Available in Original or Tropical.

Roland

7UXIÁH 0DF &KHHVH Whole wheat macaroni with the rich taste of truffle and creamy white cheese. No artificial flavors or preservatives. Serve alongside seafood and lighter meats like chicken or pork.

0D\D .DLPDO

&KLFNSHD &KLSV Light & crispy chickpea & rice snack enhanced with asafoetida spice. Vegan & gluten free. Available with Sea Salt or Sweet Chili

Almondina

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Ginger: The Ultimate Home Remedy

Gingerbread, ginger candies…ginger is one of the familiar and fragrant sweet spices of the season. Ginger is also one of my favorite herbal remedies, and research continues to confirm therapeutic uses for ginger. Ginger is probably most known for its benefits in the tummy. Ginger helps improve digestion and can alleviate nausea. Studies have shown ginger to be very effective in relieving the nausea associated with motion sickness and morning sickness. What else can ginger do? Here’s a summary of what studies have found: • Ginger acts as a COX-2 inhibitor and antiinflammatory, making it useful for joint pain and inflammation. • Ginger compounds may help reduce tightening of muscles around breathing passages, improving airflow, which may have benefits in asthma. • Ginger supplements supported memory and cognition in middle-aged women. • Ginger powder was effective in decreasing the severity of migraine headaches. • Ginger powder may help improve blood sugar control in patients with type 2 diabetes. Ginger is available as the fresh root, minced in jars, or as the common dried powder cooking spice. It is also sold individually in capsule, tea, syrup or liquid extract form.

A delicious, crunchy, bite-size baked snack packed with almonds. No added fat or salt. Dairy free. Choose from Cranberry Almond or Sesame Almond.

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2UJDQLF +DLWLDQ %OXH &RIIHH Haitian Blue Coffee has a unique silkiness, creating a serene cupping experience. Café Kreyol participates in Direct Trade, paying up to 300% higher wages than what Fair Trade requires for truly exceptional coffee. Café Kreyol’s motto is to alleviate poverty in rural coffee growing regions, one cup at a time. Choose from Caribbean Blue low acid light roast, Haitian Hound French roast, or Zombie Desert medium roast.

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Ginger 250 mg • Soothing stomach support.* • Supports normal inﬂammation response.* • Supplies standardized ginger root.

9/29/14 1:21 PM

November 2014

features 18 10 Ways to Banish Belly Fat It’s an all-too-common problem: despite a rigorous exercise regimen and a flawless diet, every single pound you gain goes right to your middle. So what to do? Try our holistic approach to taking off the weight. From getting enough sleep to taking the right supplements, here’s the skinny on shedding those stubborn excess pounds.

22 Stress Case Chronic stress is one of the most common health issues of modern life. And it’s a killer, leading to depression, cognitive impairment, heart disease, and more. Luckily, there are safe, effective, natural ways to help you slow down, sleep better, and chill out.

departments NEWS FLASH

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

SUPPLEMENT ADVISOR

Super SAMe. This powerful supplement can help with a variety of ills—from arthritis to fibromyalgia and more.

HERBAL ADVISOR

Triple Protection. The top three herbs to help keep you well this winter.

HEALTHY IMMUNITY

SOOTHING INDIGESTION

Nutrients for Teenage Skin. A clear complexion could be the key to getting kids to eat healthier.

EXPERT’S CORNER

DEFEATING DIABETES

RADIANT WINTER SKIN

A whole-body strategy for fighting dry, cold air and itchy, flaky skin.

The right combination of diet, exercise, and supplements can help reduce the risk of developing this serious, but all-too-common disease.

Cellular Secrets. Stem cells from a rare Swiss apple and a hearty mountain rose can bring new life to aging skin.

CLEAN EATING

How to Take Supplements. The basics that everyone needs to know.

Natural relief for common tummy troubles, just in time for holiday overindulgence.

PURE BEAUTY HEALING EDGE

A three-step plan to help boost your immune system and ward off seasonal maladies.

Eating Seasonally. Make the most of winter produce with these delicious recipes.

NATURAL GOURMET

Five-Star Salad. A light, tangy side that features fat-burning, immune-boosting grapefruit.

November 2014

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f i n d y o ur inner cal m

For more product information, visit www.naturalvitality.com.

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letter from the editor

Local Flavor “Think globally, act locally.” It’s a phrase that many of us take to heart. But how often do we consider that concept when we’re at the grocery store? With the bounty of produce available to us year-round these days, it’s easy to forget about where it all comes from. If you have a hankering for asparagus in the middle of winter, well, there it is, right in your grocer’s produce bin. But what about the global impact of that asparagus—and all the other outof-season produce you see? According to the Clemson University Cooperative Extension Service, “most food travels over 1,500 miles before it reaches our plates.” That transportation comes with a cost—both in terms of food prices and environmental pollution. And that’s just one reason to “eat local.” Locally grown food from your health food store or farmer’s market is also fresher and more likely to be produced using sustainable practices. And the money you spend stays in your community. Eating local also forces us to eat seasonally. And that means a more varied diet, which is a boon to our health. If you’re interested in learning more, Chef Neil Zevnik focuses on all things local in his “Clean Eating” column this month (p. 30), including seasonal recipes for Thanksgiving sides—a delicious way to start a more local focus. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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

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

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

Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, Digital Jason Brown THE HEALTHY EDGE. Vol. 4, No. 10. 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.

November 2014

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newsflash AN EASY WAY TO REDUCE

COLDS AND FLU

Special Curry Spice Relieves Knee Pain A proprietary formulation of curry spice, Curcumin C3 Complex, can reduce pain and improve function in arthritic knees, according to a study published in Phytotherapy Research. In the study, 40 people with mild to moderate osteoarthritis (OA) of the knee took either 500 mg of the supplement, three times daily, or a placebo, for six weeks. Those taking the supplement experienced less pain and better joint function. Curcumin C3 Complex, which is available in many brands of supplements, contains active, antiinflammatory components of curry spice, known as curcuminoids, and an extract of black pepper fruit, bioperine. “In conclusion,” wrote the researchers, “curcuminoids represent an effective and safe alternative treatment for OA.”

When taken daily, Epicor, a supplement derived from baker’s yeast, has been shown to reduce colds, flu, and allergy flare-ups. Studies show that it works by balancing the immune system, thereby improving our own natural defenses. Now, additional research shows that it also calms harmful inflammation. In a study published in the Journal of Medicinal Food, researchers compared the topical effect of a placebo and Epicor on inflamed patches of skin. Unlike the placebo, Epicor significantly reduced irritation and inflammation, suggesting that it works in a similar way inside the human body. Epicor is an ingredient in many supplements for immune health.

FLAXSEED REDUCES BLOOD PRESSURE A Canadian study has found that eating flaxseed daily can significantly reduce high blood pressure among people with peripheral arterial disease, in which plaque deposits impede blood flow in arteries in the legs, and sometimes in those leading to the heart and other organs. In the study, published in the American Heart Association journal Hypertension, researchers found that 30 grams (4–4½ Tbs.) daily of ground flaxseed was an effective amount. Flaxseed can be added to smoothies, oatmeal, yogurt, pancakes or French toast, veggie burger mix, or batter for chicken or fish. In baking recipes, 2 Tbs. of flaxseed mixed with 2 Tbs. of water can replace one egg.

November 2014

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supplement advisor

super SAMe

ack in 1999, SAMe caused quite a stir when it was introduced in the United States as a dietary supplement. So much so that Newsweek—a magazine traditionally skeptical of anything outside mainstream medicine— wrote a glowing article: “The ‘Sammy’ Solution: A new supplement may help relieve depression and arthritis as well.” Following the Newsweek story, SAMe’s popularity kept growing, prompting researchers to take a thorough look at the evidence. In 2002, the US Department of Health and Human Services published an Evidence Report. The authors examined 102 clinical studies and concluded that SAMe was just as effective as prescription drugs for depression—without side effects. SAMe was also just as effective as nonsteroidal anti-inflammatory medications for osteoarthritis, without causing gastrointestinal, kidney, or liver damage.

What Is SAMe? Pronounced “sam-EE,” short for S-adenosylmethionine, the substance is not found in food but is made by our bodies from the amino acid methionine. SAMe exists in every cell and is essential for life. It was discovered in Italy in 1952, and was initially prescribed as an injection to treat depression. Along the way, patients noticed that their arthritis pain was also disappearing, and studies confirmed SAMe’s efficacy for the joint disease. European doctors also began prescribing it for fibromyalgia and liver disorders. Eventually, after becoming available in pills, SAMe emerged in the United States as a dietary supplement. SAMe is needed for a process known as “methylation,” which occurs throughout our lives. SAMe provides molecules known as “methyl groups” that enable our bodies to produce chemicals that are vital for normal function, including neurotransmitters and substances involved in regenerating joint cartilage and control8

By Vera Tweed

This powerful supplement relieves depression, fibromyalgia, and more

ling pain. Methylation also inﬂuences how genes behave—to cause or heal disease, or to speed up or slow down aging. In short, SAMe plays a critical role in our health. Folic acid and vitamin B12 support its production, but as we age, our bodies may not produce enough SAMe, so a supplement can help ﬁll in the gaps.

Multiple Benefits Since the 2002 government report, evidence of SAMe’s benefits has continued to be published. For example, Harvard Medical School researchers confirmed its efficacy and safety for depression in the Canadian Journal of Psychiatry. And a detailed review of studies at the University of Aberdeen in Scotland found “consistent evidence” that SAMe is effective for osteoarthritis. In other studies, some of which used an injectable form, SAMe relieved fibromyalgia symptoms, including exhaustion, stiff ness, pain, and depression. Research also shows that people with liver disease aren’t able to produce normal amounts of SAMe. While the supplement isn’t a cure, it has delayed the need for transplants in people with liver failure, while also helping restore liver enzymes to normal levels. Test-tube and animal studies show that SAMe may also stop or slow the growth of cancer cells and blood vessels that feed tumors.

Jarrow Full Potency SAM-e 400 supplies blister-packed enteric-coated tablets that deliver 400 mg of active SAMe.

gradually until you experience relief. Here are some dosages used in studies: For ﬁbromyalgia: 400 mg, twice daily For osteoarthritis: 600 mg, twice daily, or 400 mg, three times daily For depression: 800 mg, twice daily In pills, SAMe is absorbed from the small intestine, not the stomach. To avoid premature breakdown by stomach acids, take SAMe on an empty stomach. Enteric-coated supplements that resist stomach acid and help SAMe reach the small intestine intact are also available.

What to Take There is no single dose for SAMe, as individual needs vary. Although studies report no significant side effects, some people experience digestive upset or anxiety, which may be relieved with a lower dose. SAMe builds up in your system, so you may need to adjust the dose periodically. Some physicians recommend starting with as little as 50–100 mg daily, first thing in the morning, and building up

November 2014

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herbal advisor

By Vera Tweed

triple protection The top 3 herbs to prevent and treat colds and flu

hen coworkers, family members, or fellow air travelers are coughing, sniffling, and sneezing, herbs can help you stay healthy or speed up recovery, says David Winston, RH (AHG), a registered herbalist, member of the American Herbalists Guild, and author of Adaptogens: Herbs for Strength, Stamina, and Stress Relief. To help you use herbs effectively this cold-and-flu season, Winston explains why his top three choices are andrographis, echinacea, and elderberry. All are supported by research as well as clinical experience. And, he says, “They can be used to help prevent disease, treat disease, and help people live healthier lives.”

Andrographis Also labeled as Andrographis paniculata, this is the strongest of the three, and has been used for thousands of years in both traditional Chinese and ayurvedic medicine. Andrographis ﬁnds and kills harmful bacteria and viruses without destroying beneﬁcial bacteria such as probiotics. It also stimulates certain types of immune cells that help destroy foreign invaders. Andrographis doesn’t aggravate autoimmune conditions such as rheumatoid arthritis or multiple sclerosis, but isn’t recommended during pregnancy.

Echinacea Among the three most popular types of echinacea, Winston recommends taking the strongest, Echinacea angustifolia, alone or in combination with Echinacea purpurea and/or Echinacea pallida. Like andrographis, echinacea stimulates the immune system, but in a diﬀerent way. The key when taking echinacea is to make sure that you get the correct dose. “There are good German studies,” says Winston, 10

“showing that if you drop below a certain threshold of the dose, it just doesn’t work.” In rare cases, echinacea has aggravated autoimmune conditions.

prefer the taste of elderberry. If you take blood thinners, or have questions about possible interactions between herbs and other medicines, consult a physician who is trained in herbal medicine.

Elderberry The gentlest of the three herbs, elderberry (specifically Sambucol) has been shown to speed recovery from flu. It can also be used to both prevent and treat colds and flu. It stops viruses from replicating and reduces inflammation and histamine production, helping to prevent allergies that can develop into sinus infections.

How They Compare Andrographis kills bacteria and viruses, whereas echinacea gives the immune system a stronger boost. Either one can be taken alone, but when taken together they enhance each other’s beneﬁts. Elderberry is the gentlest and has the most pleasant taste. For the most powerful ﬂu treatment, use it in combination with the other two herbs. Based on animal research that showed some anti-fertility action with andrographis, it’s not recommended for pregnant women, but echinacea and elderberry are safe. For women who are trying to conceive, andrographis can be taken for a few days to get over a cold, but is not recommended for ongoing use. Children can take any of the three herbs, but often

Paragon Plus PurExtract Echinacea Angustifolia supplies concentrated echinacea in liquid form. Take with water at the first sign of cold or flu symptoms.

Effective Dosages As a general rule, Winston recommends using the daily dosages found on product labels for prevention, and doubling those amounts for treating colds or ﬂu. The average doses are typically calculated for a 150-pound person, so they should be adjusted in proportion to body weight of an adult or child. For example: you would use two-thirds of the dose for a 100-pound person or double the recommended dose for someone who weighs 300 pounds. When using tinctures, which are well absorbed, take the low end of these doses for prevention, and the high end of these doses for treatment: ANDROGRAPHIS: 1–2 droppers, 3–6 times per day. Its bitter taste can be masked by sipping a mouthful of water or juice (tomato juice and grape juice work especially well), then squirting the andrographis into your mouth and swallowing the combination together. ECHINACEA: 2–3 droppers, 4–8 times per day. ELDERBERRY: 2–4 droppers, 2–4 times per day.

Solaray Andrographis Extract is a standardized extract of andrographis in convenient capsule form.

Paragon Plus All-Well Kids KidMune combines echinacea, elderberry and vitamin C in liquid drops dosed specifically for children.

November 2014

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healing edge

nutrients for teenage skin

By Michael T. Murray, ND

The five most important vitamins and minerals for teenage skin, plus how fish oil protects young brains

utrition isn’t a priority for most teens, even though the onslaught of hormones and stress of a growing body make good nutrition a must for a variety of reasons. Take acne, for instance. While theories about direct dietary influences on acne are controversial, there’s no denying that proper nutrition can support healthy skin. In addition to a generally healthful diet, a few specifics are in order for the teenager with acne: Eliminate (or at least limit) all refined and/or concentrated simple sugars, and limit intake of high-fat and fried foods. Of course, that’s easier said than done for anyone, least of all teens. And that’s where supplements can help.

VITAMIN B 6 is required to break down hormones in the liver. In teenagers, low levels of vitamin B 6 can contribute to not only acne, but also mood swings and sugar cravings. It has also been used successfully to treat acne flare-ups during the premenstrual period. Typical dosages are 25–100 mg daily. SELENIUM AND VITAMIN E play a role in glutathione peroxidase function, an enzyme that helps prevent acne inflammation. Typically, acne patients have decreased levels of glutathione peroxidase. Studies indicate that after treatment with vitamin E and selenium, glutathione peroxidase levels increase and acne significantly improves. Typical dosages are 100–200 IU for vitamin E and 100–400 mcg for selenium.

Fish Oil for the Teenage Brain

A quality multivitamin/multimineral formula is the best foundation. Here are just a few of the nutrients found in such formulas that play a role in healthy skin. For moderate to severe acne, these nutrients can be taken in addition to using a multi. ZINC: Studies that use bioavailable forms of zinc to treat acne have showed eﬀects similar to those of the antibiotic tetracycline. The majority of patients who responded to zinc required 12 weeks of supplementation before achieving results, although some showed immediate improvement. A typical dosage is 30–45 mg daily. Use zinc bound to picolinate, citrate, acetate, or monomethionine for better absorption. CHROMIUM is known to improve glucose tolerance and enhance the sensitivity of the skin cells to insulin. There have been reports of chromium supplementation producing rapid improvement in patients with acne. Take 200–400 mcg daily. 12

Healthy, good-looking skin is only one of the many reasons why nutritional supplements and a good diet are crucial during the teenage years. But it is the benefit that appeals most to teens—especially those suffering from acne. My recommendation to parents is to use that information to their full advantage when trying to convince kids to eat right and take other appropriate supplements, especially ones that support healthy developing brains. Most of us know by now that omega-3 fatty acids in fish oil support brain health. But what you might not know is that an imbalance of fats in adolescence may have long-lasting effects on learning and memory, according to two new studies. When researchers at San Pablo University in Spain fed adolescent mice a normal-calorie diet that was high in saturated fats, the mice displayed significantly impaired memory and learning. But adult mice on the same diet showed no decline. The researchers examined the brains of the adolescent mice and found changes in the hippocampus (brain regions related to memory) caused by changes in the structure of brain cells. They also found a partial loss of leptin, a hormone released by fat tissue that helps support cognitive function. In a review of 185 studies, scientists from the University of Liverpool found that fi sh oil can minimize the negative effects that junk food has on the brain. Recent research has indicated that fatty junk food–packed diets could disrupt a process called neurogenesis, the generation of new nerve cells. But diets rich in omega-3s could prevent these effects by stimulating the area of the brain that controls feeding, learning, and memory. These studies provide more evidence to support the idea that fi sh oil is important for teens. The recommended dosage is 1,000 mg of EPA and DHA daily.

November 2014

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expert’s corner

how to take supplements Simple tips to ensure you’re getting the maximum health benefits

I hear a lot of different things about which supplements to take, and when and how to take them. What do I really need to know? — Nora C., San Francisco

Supplements are diﬀerent than over-thecounter medicines because medicine is given to change the physiologic workings of the body (suppress cough, decrease mucus, dampen inﬂammation), whereas supplements are typically given to enhance the normal functioning of the body, or to promote the optimal expression of body and mind. Here are the four basic types of supplements, with information on how to take them.

1. Food-like supplements, including vitamins, minerals, and botanicals. In general, it’s best to take these supplements with meals, which allows the digestive system to work on breaking them down, enhancing their effectiveness and reducing your chances of a sour stomach. Look for a multivitamin/mineral product that doesn’t have a lot of unpronounceable words in the “inactive ingredients” list. Unless you’re a strict vegan or vegetarian, or have an iron deficiency, you probably don’t need iron supplements. But if you do, iron uptake can be improved by taking it with vitamin C. This vitamin comes in many forms, but I prefer a non-GMO source such as organic corn, tapioca , or acerola cherry. Herbal medicines are, on the whole, extremely safe. There are a few herbs that can pose problems if taken at high doses, but they aren’t widely available. A few other herbs also come with limited cautions. For instance, St. John’s wort (Hypericum perfoliatum) can cause a rash in people who live in northern climates and visit very sunny places. Called “solar urticaria,” this condition goes away if you stop taking the herb for 2–3 days, and it doesn’t cause residual problems. Ginkgo is reputed to be a blood thinner and may enhance blood-thinning effects if you take it with pharmaceutical blood thinners (Plavix, Coumadin, aspirin), but it won’t cause you to bleed out in surgery. Licorice (Glycyrrhiza glabra) supposedly puts people at risk for high blood pressure due to its diuretic—and thus potentially potassium-wasting—effects. But I have never seen this actually 14

happen. Licorice is a potent adrenal support medicine, an antiviral, and an eﬀective restorative herb for the lower esophageal sphincter, which is almost always the problem in cases of heartburn.

2. Probiotics. Antibiotics wreak havoc on our gut ﬂora, which includes H. pylori in the stomach (a balanced amount is normal); Lactobacillus acidophilus at the top of the small intestine; and Biﬁdobacteria in the colon. It’s generally a good idea to take a broad-spectrum probiotic product for a month after taking antibiotics. And take probiotics right before eating a meal, which helps the friendly bacteria make its way to the intestines before stomach acid can compromise its viability. I also recommend trying a variety of probiotic brands. The science of probiotics is highly complex, and scientists have yet

November 2014

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by Emily A. Kane, ND, LAc

to understand which bugs are best for you as an individual. So it doesn’t hurt to ﬁnd out which ones make you feel better, improve your digestion, brighten your skin, etc.

3. Enzymes. Most common enzymes are named after the substance they digest. Amylase digests amyl (starch), and protease digests protein. If you have digestive diﬃculties (constipation, gas, bloating, or abnormal stools), digestive enzymes, taken with meals, can help. Enzymes also help with immunity. Your immune system’s white blood cells contain enzymes called lysosomes, which “lyse” (break open) when they reach an area of infection or injury. These enzymes “digest” viruses, bacteria, or irritated tissue so that the debris can be expelled from the body. High-potency proteases (protein-digesting enzymes), taken without food, are my favorite remedy for most any type of “itis,” including tendinitis, laryngitis, and adhesive capsulitis (bum shoulder). I often recommend a 10-day course of 1,000 mg of bromelain (a strong protein-digesting enzyme derived from pineapple), twice per day—ﬁrst thing in the morning (½ hour before breakfast) and last thing at night (at least 2 hours after dinner). In short, just remember: if you need digestive help, take enzymes with food. If you need tissue repair or immune support, take enzymes without food.

All About Absorption There are many ways in which nutrients influence the absorption of each other. Minerals, for instance, are usually better absorbed when taken with vitamin C or acidic foods. Here’s the skinny on how some popular nutrients affect each other when combined. This isn’t usually a problem when taking high-potency multis, as higher doses compensate. However, if you take additional individual nutrients, it makes sense to time them for optimum benefits. • Calcium and magnesium can compete for absorption with one another in doses higher than 250 mg. When taking larger amounts, take each mineral at a different time or split doses of combinations into smaller amounts (not more than 250 mg). • Fiber supplements should be taken at a separate time from all other nutrients and herbs, as these can bind with the fiber and be excreted. • Extra Vitamin B1, taken for diabetic neuropathy, chemotherapy side effects, or other conditions, should not be taken with polyphenols (such as grape seed, pine bark, and green tea extract) because these decrease absorption of the B vitamin. Separate polyphenols and B1 by at least two hours. ABSORPTION INCREASES WHEN COMBINED WITH

ABSORPTION DECREASES WHEN COMBINED WITH

Iron

Vitamin C, protein from animal foods, and amino acid supplements

High doses of zinc or copper, coffee, tea, and soy

Calcium

Vitamin D (does not need to be taken at the same time), lactose (naturally present in milk and other dairy products), protein, and vitamin C

Large doses of magnesium, zinc, and phosphate

Magnesium

Vitamin D (does not need to be taken at the same time)

Folic Acid

Vitamin C

Niacin

Folic acid

NUTRIENT

4. Homeopathic remedies. The true study of homeopathy is a lifelong pursuit that requires a deep understanding of the “strange, rare, and peculiar” aspects of each patient. However, the tiny white pellets that are available at health food stores can be extremely helpful for the “spot treatment” of various common conditions. A few to try: Sarsaparilla for bladder infections; Ignatia for menses-related “blues”; Belladonna for ﬂushing and right-sided headaches; Lycopodium for excessive gas; and Arnica for garden-variety bumps and bruises. Homeopathic medicines are extremely fragile. Take them with water only. Afterwards, wait at least 15 minutes before eating and drinking, or using perfumes, hair products, toothpaste, or herbs. Avoid mentholated substances (e.g., Tiger Balm, Vicks VapoRub)—the menthol can be highly disruptive, and will “antidote” a homeopathic remedy, causing symptoms to re-emerge.

Zinc

Zinc, oral contraceptives, coffee, and tobacco

B12

Vitamin C doses greater than 500 mg

Vitamin C

Pectin, iron, zinc, and aspirin

The Healthy Edge

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Radiant Skin During Winter’s Cold DURING THE WINTER MONTHS, the air can become cold and very dry. This dry air contributes to the drying of our skin and can result in itchy, flaky skin. To nourish your skin throughout the winter months, remember to treat the skin from both the inside and the outside. Here are some suggestions to keep your skin silky, soft, and younger looking throughout the dry winter months:

BY SALLY KARLOVITZ, CN

BACK TO BASICS Drink plenty of water to flush toxins from the body and to maintain moisture in the skin. Develop a good routine of daily cleansing and moisturizing. Look for soothing moisturizers with aromatherapy and botanical ingredients, which refresh and moisten the skin. For added benefit, look for a moisturizer that includes the wrinkle-fighting ingredients DMAE, ascorbyl palmitate, and alpha-lipoic acid. A good multivitamin can also provide the foundation for supporting and maintaining vibrant skin. Look for a supplement containing essential nutrients for skin, including zinc, selenium, and vitamins A and C.

EXTRA EFFECTIVE WINTERIZERS Utilize essential fatty acids to help maintain skin moisture. Essential fatty acids (EFAs) are essential for healthy skin, but we cannot manufacture these oils in our bodies and must get them in our diet. Good sources of EFAs include olive oil, flax seed oil, fish oils, and borage seed oil. Take antioxidants. Vitamin C supports the formation of collagen, the structural protein that supports the upper layers of the skin. Alpha-lipoic acid, has been shown not only to protect the skin, but also to diminish fine lines and wrinkles and relieve under-eye puffiness. It can also be used both internally and externally. Don’t go through another winter with dry, parched skin. Combat dryness naturally and enjoy a radiant healthy glow all winter long.

Omega Xtra-Plex™ Provides a balanced blend of essential fatty acids.* Combines borage, fish, & flax oils. Plays an important role in maintaining heart, skin, cell membrane, & nerve health.*

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HYDRATE Body Lotion Infuses needed moisture & hydration to skin. With the Giovanni Eco Chic Technology blend of essential oils to soothe & smooth skin.

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3 Steps to Healthy Immunity BY MARY ANN O’DELL, MS, RD

Q: A:

MILLIONS OF AMERICANS will come down with either a cold or the flu this season. Wouldn’t you like to beat the odds and stay well? Prepare now with three steps for keeping your immune system strong and healthy to fight any challenges it will face during cold and flu season. Eat Right. Choosing less processed whole foods will naturally eliminate the excess sugar that can weaken the immune system. Adding certain foods to the diet can help naturally boost the immune system. Oats and mushrooms are rich in beta-glucan, yogurt and kefir supply beneficial probiotics, and berries and citrus fruits supply vitamin C and other antioxidants essential for a strong, healthy immune system. Control Stress. Stress has been shown to suppress immune function. Stress reduction techniques, exercise, and adequate sleep are ways to help your body handle stress. Taking a good multivitamin with a high B-complex is crucial for protecting the body against the damage of stress. Herbal adaptogens, such as rhodiola, can help balance the body and minimize the negative effects of stress on the immune system. Add Nutrients & Herbs. Vitamin C is a key immune substance that is commonly depleted when the body is under stress. It has antiviral properties, making daily use of vitamin C essential for healthy immunity. Echinacea is a popular herb that offers broad immune support. It has been documented to have antiviral and immune-stimulating activity. Yerba santa is a Native American herbal expectorant that thins mucus. Aromatic herbs, such as thyme, peppermint, and eucalyptus, help open sinuses for easier breathing.

Echinamide Quick-Blast Soothe your throat, clear you sinuses in one bite!* Super strength Echinamide with eucalyptus, peppermint, lemon, & honey.* Instant relief.*

Q&A

Old Indian Syrup for Kids For winter health.* Supports immune health with echinacea.* Plus herbs for healthy respiratory function.* Wild cherry flavor.

Can you tell me about alpha-lipoic acid?

Alpha-lipoic acid (ALA) is a metabolic antioxidant that combats free radical damage. It works both internally and topically to reduce visible lines and wrinkles in the skin. Internally, it also helps recycle other antioxidants, including vitamins C and E, and CoQ10, maximizing their benefits in the body. Research has found that ALA can help with diabetic neuropathy as well as with other aspects of diabetes, such as cholesterol control and weight control. Noninsulin dependent diabetics who used 400 mg of ALA daily were found to have better antioxidant status, less oxidative stress, moderately reduced LDL cholesterol, and improved HDL cholesterol levels. Another trial found that obese individuals with diabetes, hypertension, or high cholesterol who were given ALA experienced significantly more weight loss than those taking a placebo. Research on this important nutrient continues and is looking at the roles of alpha-lipoic acid in heart disease and other conditions.

Lipoic Acid MP™ 300 mgg Provides antioxidant support.* Helps the body recycle vitamin C, E, CoQ10, & glutathione.* Involved in energy-producing reactions in the body.*

The Healthy Edge

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10 WAYS TO

BANISH BELLYFAT Natural secrets for toning, tightening, and trimming down your waistline By Lisa Turner

t’s an all-too-common problem: despite a rigorous exercise regimen and a ﬂawless diet, every single pound you gain goes right to your middle. And if you’re tubby in the tummy, looking great in a bikini is the least of your worries Excess belly fat is associated with increased risk of heart attacks, as well as certain types of cancer. If you are wondering where your waistline went, don’t despair. There are ways to reduce belly fat, lower your risk of disease, and slim your middle. Try these 10 tips:

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Sleep more. When you snooze, you lose—pounds, that is. Several dozen studies have found that short sleep duration is strongly and consistently associated with weight gain. Other studies have found that insuﬃcient sleep may undermine even the best dietary eﬀorts to lose body fat. There are several reasons why more sleep equals less fat. First, lack of sleep lowers metabolic rate. Fatigue also appears to increase appetite and cravings. Why? Too little sleep increases levels of ghrelin, a hormone that promotes appetite and fat production, while decreasing levels of leptin, a hormone that sends “I’m full” signals to the brain. If you’re having trouble snoozing, try melatonin supplements. Sublingual forms generally work best.

Use Your Bean Beans contain a compound called resistant starch, a type of fiber that curbs cravings, promotes muscle mass, and makes you feel fuller, longer. Dr. Oz, who has praised beans as a fat-burning food on his show, suggests eating 1 cup of beans at every meal to help burn fat around the middle. Here are three quick and tasty ways to prepare beans:

1. Combine cooked kidney beans with chickpeas, green beans, sliced scallions, diced celery, and a vinaigrette dressing for a traditional three-bean salad.

2. Simmer chickpeas with stock, onions, tomatoes, cinnamon sticks, and cardamom, then add dried apricots and chopped almonds for a fragrant tagine.

Watch the clock. The time of day during which you eat really does matter. Research shows that we burn calories best when the sun is high in the sky—that is, at lunchtime—says Marc David, author of The Slow-Down Diet. Early morning and late evening are the least eﬃcient calorie-burning periods. Studies also show that skipping breakfast is associated with weight gain, as is eating at night. So don’t skip breakfast, eat a light dinner, skip nighttime snacks, and eat the bulk of your calories at lunch.

Check hormones. As we age, ﬂuctuating hormone levels may encourage belly fat. In particular, estrogen dominance—caused by decreasing progesterone levels—tends to increase fat storage around the middle. Diets high in bad fats, processed foods, and conventional animal products exacerbate estrogen dominance. Progesterone creams, applied topically to the skin or vaginal walls, can help. Citrus fruits, onion, garlic, and cruciferous vegetables such as broccoli and cabbage can also help modulate excess estrogen. Before you start self-treating, however, it’s helpful to get a hormone test—24-hour urine tests are considered the most accurate, and can usually be ordered by naturopaths or nutritionists.

3. Toss cooked black beans with olive oil, lime juice, chopped cilantro, scallions, and diced red pepper.

Shun sugar. A diet high in sugar (even natural forms such as honey and maple syrup) causes insulin surges and upsets blood sugar. The same goes for reﬁned grains, excess grains of any kind, and starchy vegetables. Keeping blood sugar levels balanced is critical for busting belly fat, since insulin encourages the body to store fat around the middle. Additionally, when you decrease or eliminate sugar from your diet, the body’s production of glucagon—a hormone that helps mobilize stored fat—increases. So choose your carbs wisely. Minimize the amount of grains in your diet, and maximize your intake of vegetables and fruits that detoxify the liver and provide concentrated nutrients and antioxidants. Some of the best: leafy greens, cruciferous vegetables, berries, cherries, asparagus, and zucchini, says Anne Louise Gittleman, author of Fat Flush for Life.

Banish bloating. Sometimes belly fat isn’t actually fat; it’s bloating and gas in the stomach and intestines, often caused by inadequate digestion or eating too fast (when you gulp down meals, you swallow air, leading to bloating). Chewing gum also leads to swallowing air, and sugar-free gum, mints, and beverages often contain mannitol or sorbitol, indigestible sugar alcohols that can ferment in the gut and cause bloating. Carbonated beverages, of course, can also increase gas in the belly. Rule number one for healthy digestion: slow down at meals, and chew your food thoroughly. Swap artificial sweeteners for stevia, and drink flat versus fizzy beverages (iced green tea with mint may also increase metabolism and help burn fat). And if your digestion is less than hardy, take probiotics and digestive enzymes with meals. The Healthy Edge

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Banish Belly Fat, cont.

Get regular. Dietary ﬁber can slim

your middle by encouraging regular bowel movements. Consuming both soluble and insoluble fibers is the most effective way to ensure regularity. Fiber also helps balance blood sugar and delays gastric emptying, so you feel fuller, longer. You can find soluble fiber in chia seeds, flax seeds, beans, peas, and oat bran. Insoluble fiber is found mainly in vegetables and whole grains. Or you can take a supplement that contains both. Start small to avoid bloating, and work your way up to 30 grams a day.

Skimp on salt. Sodium encourages the body to retain water, so hide the salt-shaker and avoid processed foods— the primary source of excess dietary salt. At the same time, increase your intake of potassium, which helps balance excess sodium levels and encourages the body to let go of excess ﬂuid. Try to eat 4–5 cups of vegetables each day, most of which are rich in potassium. Foods especially rich in potassium include avocados, mushrooms, spinach, dried apricots, and yogurt.

Eat this healthy fat. Conjugated

linoleic acid (CLA) is a compound found in animal products that boosts weight loss and helps reduce fat. Studies have found that supplementing with CLA (1,700–3,400 mg per day) also improves muscle-to-fat ratio, regulates

Akin’s and Chamberlin’s TeaPure L-Theanine provides 200 mg L-theanine derived from green tea leaves.

cholesterol, and maintains insulin sensitivity, which helps balance blood sugar. CLA is found mainly in grass-fed and pastured meat, poultry, and eggs. Another plus: eating more protein also balances blood sugar and increases the body’s production of glucagon.

Zap stress. When you’re stressed,

your body generates a compound called corticotropin-releasing hormone (CRH), which prompts the release of adrenaline and cortisol. Cortisol not only stimulates appetite, it also encourages the body to store fat in—you guessed it—the belly. Additionally, when you’re stressed, your sleep patterns are more likely to be interrupted, creating a vicious cycle. What to do? Bust stress any way you can. Supplements can help. Try soothing herbs such as passionﬂower,

Paragon Plus Melatonin Dots supply 1 mg pure pharmaceutical grade melatonin in sublingual lozenge form.

valerian, and skullcap. And L-theanine, a compound that’s abundant in green tea, calms and relaxes the nervous system and increases concentration.

10)

Try interval training. Regular exercise busts belly fat not only by burning away calories, but also by dissipating cortisol levels. But exercising too hard or too long increases cortisol— exactly what you don’t want. The best approach: interval training that alternates between high- and low-intensity bursts of movement. After warming up, exercise as hard as you can for 15–20 seconds, then rest for 1 minute. Repeat this cycle 10 times. Interval training employs both aerobic and anaerobic systems, and increases the rate at which the body burns calories after you’ve ﬁnished exercising.

Ruth’s Hemp Foods Chia Goodness Cereal makes a satisfying breakfast that is high in ﬁber, thanks to chia seeds, and it's slimming—one serving has just 130 calories. Available in three ﬂavors.

Bluebonnet CLA 1000, which is gluten-free, is derived from pure saﬄower oil. Take one softgel twice daily, preferably with meals.

November 2014

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stresscase NINE REMEDIES TO HELP YOU SLOW DOWN, CHILL OUT, AND SLEEP BETTER By Lisa Turner

t’s a fact that chronic stress is bad for your health. Studies show that ongoing tension increases the risk of colds, allergies, and/or flu. Chronic high stress can destroy the brain’s neurons and prevent the birth of new brain cells, leading to depression and cognitive impairment. And a recent study of more than 7,000 men and women found that those who reported being most stressed were almost 50 percent more likely to have a heart attack or die from heart disease. Why is stress so harmful to health? New research suggests that cortisol is the key. A hormone released during times of tension, cortisol has many beneficial actions; however, the body can become resistant to cortisol’s effects when levels of the hormone are chronically high. This happens in much the same way that the body develops insulin resistance in the face of excessive sugar intake. In one study, participants who were resistant to cortisol also produced higher levels of cytokines, compounds that trigger inflammation. And inflammation is linked with a variety of diseases.

COPING STRATEGIES FOR INSTANT CALM How to combat stress and soothe the mind? You’ve already heard all the rules: do yoga, meditate, get lots of sleep, think happy thoughts. It’s true that, ultimately, you need to get to the root of what’s making you worry and fret. But in the meantime, give yourself a little relief with anti-stress supplements. When you’re overwhelmed, under-nurtured, and frazzled to the bone, these nine remedies can lend a healing hand.

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The Healthy Edge

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stress case, cont.

Lemon balm. Also known by its Latin name Melissa officinalis, this member of the mint family has long been used to treat stress and anxiety. A number of compelling studies back its effects. In one study, participants who took lemon balm lozenges showed significant increases in alpha wave activity in the brain, associated with relaxation. In another study, lemon balm lowered stress and increased calmness and alertness more than a placebo. In yet another study, 1,600 mg of dried lemon balm was linked with increased calmness for up to six hours. Look for it as a single herb in capsules or tinctures, or combined with other herbs in stress-relief formulas. TRY: Solaray Lemon Balm.

In one study, the herb lemon balm lowered stress and increased calmness and alertness more than a placebo.

St. John’s wort. This herb, whose Latin name is Hypericum perforatum, originates from the flowers and leaves of a small shrub that has been used for hundreds of years to improve mood and ease anxiety. Its stressfighting effects are thought to be linked to hypericins and hyperforin, compounds in the herb that influence chemical messengers in the nervous system. A number of studies have found that, in addition to lowering anxiety, St. John’s wort eases depression caused by chronic stress, and may also prevent oxidative damage. Because it has a number of potential interactions with other medications, check with your health care provider, especially if you’re taking anti-anxiety medications. Look for an extract that’s standardized to 0.3% hypericins.

TRY: Akin’s or Chamberlin’s Max Extract St. John’s Wort.

L-theanine. This compound found in tea helps relax the mind, and is helpful for extreme tension. Technically an amino acid, L-theanine helps boost mood and improve cognition, and is useful for treating physiological as well as psychological symptoms of stress. In one study, participants who took L-theanine showed 24

a lowered heart rate and reduced levels of other physiological responses to stress. L-theanine seems to work in part by increasing levels of dopamine, a neurotransmitter associated with pleasureseeking behaviors. Look for it in capsules or tablets, or in stress-relief blends. TRY: Akin’s or Chamberlin’s TeaPure L-Theanine.

Passionﬂower. Native to the

southeastern United States, Passiflora incarnata can be used as a gentle remedy for stress and anxiety. Studies support its effectiveness in treating anxiety and anxiety disorders, including panic attacks, PTSD, and obsessive compulsive disorder. In one study, taking liquid passionflower daily was as effective as the prescription medication oxazepam. Passionflower is available as a tea in loose-leaf form or bags; as a tincture; or in capsules. TRY: Paragon Plus PurExtract Passion Flower.

Holy Basil. Also called tulsi or

Ocimum tenuiﬂorum, it has been used in ayurvedic medicine to treat heart problems, restlessness, and other conditions. Studies have shown its eﬀectiveness in treating stress. In one

study comparing holy basil, Siberian ginseng, and Asian ginseng, holy basil was the safest and most eﬀective at relieving tension and anxiety. It’s also thought to reduce elevated levels of the stress hormone cortisol, and to act as an anti-inﬂammatory and antioxidant. Holy basil comes in tea form (usually sold as tulsi), or in tinctures or capsules. TRY: Organic India Tulsi Tea.

Phosphatidylserine. A phospholipid and key component in the brain’s nerve cells, phosphatidylserine (PS) is primarily used to improve memory and cognitive function. Numerous clinical trials have also shown its eﬀectiveness in improving mood and coping with stress. In one study, people who were self-described “nervous types” who responded poorly to stress experienced less tension and anxiety when they took PS, and reported a more stable mood. It’s thought that PS works by modulating cortisol and possibly by increasing brain levels of dopamine. You can take it alone in capsules, or in combination with other brain-healing herbs and supplements. TRY: Jarrow Formulas PS-100.

Valerian root.

Valeriana officinalis, a flowering plant that’s native to Europe and Asia, helps treat stress and anxiety, and is especially useful in stress-related insomnia. In one study, valerian root combined with St. John’s wort was more effective at reducing anxiety than diazepam (Valium). It’s sold in tinctures or capsules, alone or with other stress-reducing herbs such as passionflower or St. John’s wort. Check with a health-care provider before using valerian—high doses or long-term use can upset heart rhythm and cause blurred vision. TRY: Viva Sleep-Eze.

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Kava. From the root of the kava

plant (Piper methysticum), a member of the pepper family that’s native to the South Pacific, kava has been shown to significantly reduce anxiety and lessen stress. In some studies, kava was as effective as benzodiazepines (prescription medications such as Valium and Xanax). Because it has been implicated in liver disorders, kava has been treated with some suspicion. But other studies have shown that kava is safe for the liver at normal doses. Be sure to use a product that is made from the rhizome and not the whole plant, which may be associated with the toxic effects. Look for it in capsules or tablets, or as a liquid tincture (it has a distinctive and robust flavor) for more immediate relief. And check with your health care provider before using if you have concerns about your liver. TRY: Nature’s Answer Kava-6.

Essential oils. A number of essential oils that are naturally derived from plants and ﬂowers can help ease stress, calm anxiety, promote sleep, and soothe mental and emotional tension. “Certiﬁed pure therapeutic grade essential oils are so small in molecular size, they can penetrate the skin easily and contain hundreds of potent compounds,” says Jenni Hulburt, MSc, HFS. Some of the best for stress:

Rosemary is especially useful in supporting the adrenal glands. Citrus oils, such as grapefruit, lemon, wild orange, and bergamot, help boost mood and balance the nervous system. Lavender eases mental and physical tension and anxiety. Be sure to choose pure essential oils, rather than perfume extracts, in single forms. Put a few drops on a handkerchief or your pillowcase, or use diluted as a bath oil or body lotion. TRY: Nature’s Alchemy essential oils.

sleep more, stress less New research suggests that “cat napping” isn’t necessarily counterproductive for nighttime sleep, but rather supports it.

Good sleep. It’s the most important thing you can do for your health— and it’s also the best antidote to stress. It’s pretty simple: your body is better able to handle whatever anxieties come your way (stress at work, physical exhaustion from illness, relationship tensions) when it’s well rested. So what can we do to promote restful sleep that renews energy, clarity, and well-being? Try the following therapies.

Chinese Herbal Blend Speciﬁc Chinese herbs support various organ systems to promote rejuvenating sleep. Three of the top remedies: He shou wu helps to promote deep sleep by supporting the liver, kidneys, digestion, and heart; danshen (or dan shen) induces sleep by reducing inﬂammation and promoting circulation and relaxation; and shi chang pu optimizes sleep by enhancing mental clarity and relaxation while also supporting better oxygenation during sleep. All of these ingredients can be taken together, 15 minutes before bed, to help you ease into a gentle state of relaxation and optimize your body’s natural repair processes.

Foods for Relaxation Foods high in carbohydrates, certain minerals, and amino acids such as tryptophan (the ingredient that many people blame for their post-Thanksgiving lethargy) all help promote relaxation. Turkey is high in tryptophan, which the body converts to serotonin and melatonin for relaxation and deep sleep. Lentils and bananas are good sources of tryptophan, magnesium, and potassium for relaxation. Cherries are high in melatonin. Carbohydrate-rich foods such as potatoes, carrots, and white rice can also promote sleep when eaten before bed, especially for people with hypoglycemia. Don’t eat too much, however, as the extra digestive eﬀorts can negatively aﬀect your sleep quality. —Isaac Eliaz, MD, LAc (dreliaz.org)

The Healthy Edge

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Natural Solutions for Indigestion

BY SALLY KARLOVITZ, CN

IF YOU ARE ONE OF THE more than 50 million Americans who suffers from digestive disorders, enjoying a family meal can become uncomfortable. Problems associated with the digestive tract can include indigestion, heartburn, gas, bloating, and constipation. Instead of reaching for an over-the-counter remedy that temporarily eases symptoms, try a natural remedy that eases symptoms and strengthens the digestive system.

ENZYMES. Enzymes break down protein, fats, and carbohydrates from food, converting them into structures that make the human body work properly. Unfortunately, the secretion of enzymes, as well as enzyme activity levels, slows down with age. This may explain why digestive difficulties increase with age. A lack of enzymes can result in difficulty digesting foods. Supplements containing enzymes such as protease, amylase, and lipase can be taken to correct common digestive problems, including gas, heartburn, and indigestion.

MINERALS. For those times when you do have a heartburn flare-up, try a blend of natural alkalizing minerals to neutralize the acid and give quick relief. Look for a blend of magnesium and potassium hydroxide, which act quickly, and calcium carbonate which is a longer lasting mineral. These alkaline minerals are effective in buffering the acid in the stomach and reducing irritation, as well as soothing sore stomach tissue. In addition, these minerals do not interfere with normal gastric acid secretion as over-the-counter medications do. This acid secretion is a necessary function of the stomach, and inhibiting that process can lead to future problems.

HERBS. The common cooking spice, ginger, has multiple benefits to the digestive system, including relieving nausea, improving digestion, and relieving gas and heartburn. Fennel and anise also offer soothing support. Donâ&#x20AC;&#x2122;t suffer with digestive discomfort. Try a natural remedy to improve digestion, reduce unwanted symptoms, and enjoy your favorite meals.

Comfort Zone Digestive Complex Helps break down difficult to digest foods.* With 11 high activity enzymes. Enhanced with soothing herbs, including ginger, fennel, & anise.

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Optimum Enzymes Balanced digestive support.* Full-spectrum plant source enzymes. Supports digestion of fats, carbohydrates, & proteins.*

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Fighting the Diabetes Epidemic Naturally BY MARY ANN O’DELL, MS, RD DIABETES IS AN EPIDEMIC, affecting over 29 million Americans, and increasing every year. Another 86 million Americans are at increased risk for getting diabetes. Uncontrolled blood sugar levels can lead to complications such as heart disease, stroke, kidney failure, blindness, and circulation problems that can lead to lower limb amputations. The good news is that the risk of developing diabetes and these complications can be reduced with an appropriate diet and exercise program and specific supplements.

DIET CONTROL. Choose a diet rich in whole foods, including whole grain cereals, fruits, and vegetables. Emphasize foods that are low glycemic, which do not cause a dramatic, quick increase in blood sugar. Low glycemic foods include cruciferous and leafy green vegetables, high fiber cereals, beans, nuts, seeds, plain yogurt, and others.

EXERCISE. Research suggests that just 30 minutes a day of moderate physical activity, along with a reduction in body weight, can help reduce risk for diabetes. Work with a health care professional to determine an appropriate level of exercise.

SUPPLEMENT SUPPORT. The diabetic and pre-diabetic have increased needs for many nutrients since there may be impaired metabolism, loss of nutrients through frequent urination, and loss of nutrients due to medications. Important nutrients for diabetics include vitamin C, magnesium, B vitamins, zinc, vanadium, and chromium, which can be taken in a comprehensive formula. Research also suggests cinnamon may help by decreasing levels of blood sugar, cholesterol, and blood fats. Moringa is a nutrient-dense herb that has anti-inflammatory properties. Animal studies also suggest it has antidiabetic potential. As with all supplements, discuss taking any supplement regimen with a qualified health care professional, especially if taking any medications.

DiaTrue™ Balancing Formula Multivitamin supporting natural glucose metabolism.* Supports carbohydrate metabolism.* With B vitamins, chromium, vanadium, gymnema, & more.

Opti-Extract™ Cinnamon Supports healthy blood sugar control.* High quality standardized extract. Concentrated liquid extract in convenient capsule form.

Moringa May support energy, focus, & healthy weight maintenance.* Nutrient rich plant.* Grown in the mineral rich soil of the Dead Sea.

The Healthy Edge

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9/29/14 10:30 AM

pure beauty

By Sherrie Strausfogel

cellular secrets Stem cells from a rare Swiss apple and a hearty mountain rose can bring new life to aging skin

tem cells are building blocks that play important roles in cellular renewal and regeneration. But they become less potent over time. Fortunately, fruits and plants are sources of “universal cells” that can increase the longevity of your skin’s stem cells, renew dormant cells, repair damage, and regenerate healthy cells. They also defend against harmful ultraviolet, oxidative, and environmental stresses. All plants contain stem cells, but those of the Swiss Uttwiler Spätlauber apple are touted for their anti-aging benefits. This rare apple is prized for its long storage life, which gave scientists the idea that the apple’s stem cells could lend themselves to prolonging and protecting human skin cells. The Alpine rose is a highly resistant flower that thrives in high altitudes, freezing temperatures, and dry air. These stressors would destroy the plant if it weren’t for stem cells that are able to continuously regenerate, allowing these plants to live up to 100 years. Stem cells extracted from the Alpine rose have been shown to have a similar protective effect on human skin. And that may just be the start of the stem cell beauty revolution. Scientists are discovering that stem cells from other fruit and plant extracts, including gotu kola and argan fruit, show real promise as anti-aging ingredients in skin and hair care products. And as the science continues to bear fruit, you can expect to see more and more plant-sourced stem cells included in your skin and hair care products.

Rejuvenate your skin with Reviva Labs Stem Cell Booster Serum. Stem Cells from the Uttwiler Spätlauber apple repair damaged cells, improving skin texture and helping prevent wrinkles. Use alone or layer under day or night cream to accelerate the effects.

Renew skin’s resilience and firmness with Via Nature Swiss Apple Hydrating Skin Lotion. The apple stem cells and anti-aging peptides work to restore and protect youthful radiance, while rejuvenating skin’s texture. This hand and body lotion is perfect for normal to dry skin.

Firm your skin and fight environmental damage with Acure Organics Gotu Kola Stem Cell + 1% Chlorella Growth Factor Day Cream. Gotu kola stem cells increase skin elasticity and chlorella growth factor protects collagen and elastin fibers from damage.

Renew aging skin with Andalou Naturals 1000 Roses Heavenly Night Cream. The Alpine rose stem cell extract in this face cream strengthens skin and protects it from the ravages of weather, dehydration, and airborne toxins, resulting in softer, smoother, healthier skin.

November 2014

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9/29/14 10:37 AM

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BN_Oct14_batch print.indd 6

8/27/14 3:02 PM

clean eating

by Neil Zevnik

eating seasonally These Thanksgiving sides make the most of winter produce

hese days, we have supermarkets that are jam-packed with every conceivable foodstuff year-round. Too cold in your neck of the woods for asparagus? No problem, we’ll fly it in from Peru. Wrong time of year for peaches? Fear not, New Zealand has a terrific crop. Unfortunately, all this variety comes with a price, including higher food costs, environmental damage, and loss of nutrition and flavor. On the practical level, transporting food long distances necessarily raises the cost. Then there’s the fossil fuel that’s consumed by aircraft and trucks, not to mention the emissions they spew. And since large-scale farming is unlikely to adhere to sustainable and organic principles, further degradation of the environment likely occurs during the growing process. Finally, consider this: Any foodstuff that has to travel a long distance also has to be picked sooner and less ripe than a local counterpart. Blush-ripe peaches can’t endure the rigors of packing crates and tumultuous travel, so they’re picked when they’re still pale and hard, instead of developing gently to perfection on the tree. Any vegetable or fruit that’s not allowed to ripen properly simply won’t taste as good—and worse, it won’t contain as many nutrients as a naturally ripened one. The solution? Eat local, seasonal produce as much as possible. Hare a few suggestions for getting back to nature, even if in a limited way:

Quintessential Winter Salad SERVES 4

This colorful salad packs a nutritional wallop and delights the palate. 3 Tbs. fresh lemon juice 1 tsp. Dijon mustard

First and foremost, shop at farmers markets and health food stores. That’s where you’ll ﬁnd the best and healthiest local produce, poultry, ﬁsh, and meats.

1 tsp. chopped fresh mint

Read the signs at the grocery store. The origins of your food should be clearly labeled, so choose items that are as local as possible.

1 bunch black Tuscan kale, ribs removed and leaves finely shredded

3 Tbs. extra virgin olive oil

2 Tbs. toasted pine nuts

Plan menus with an eye on the calendar, and select dishes that reﬂect the natural ﬂow of the seasons. Your family will enjoy them more, and you’ll be doing your part to help preserve the environment and support businesses in your community.

2 ruby grapefruits, peeled and segments removed from membranes

Ginger-Orange Sweet Potato Mash SERVES 6–8

1 large avocado, peeled and cut into chunks

An intriguing and savory riff on a simple classic

2 Tbs. pomegranate seeds

4 large red sweet potatoes 2 Tbs. blood orange olive oil 2 Tbs. unsalted butter ⅓ cup mild honey (e.g., clover and orange blossom) 1 3-inch knob ginger, peeled & microplaned (about 2 Tbs.) 1 heaping Tbs. microplaned orange zest ½ tsp. kosher salt 30

1 Tbs. finely grated manchego cheese

1. Preheat oven to 375°F. Roast sweet potatoes on foil-lined baking sheet 45–60 minutes, until thoroughly cooked and soft inside. Remove from oven, and reduce heat to 150°F. 2. Cut open potatoes, and scoop out flesh into large bowl. Briskly stir in remaining ingredients, and combine. Transfer to baking dish, cover with foil, and keep warm in oven until ready to serve. PER SERVING: 196 cal; 2g pro; 7g total fat (3g sat fat); 33g carb; 9mg chol; 168mg sod; 3g fiber; 20g sugars

1. Combine lemon juice, mustard, and mint in small jar, and shake well. Add olive oil, and shake well again. 2. Toss kale with 4 Tbs. dressing in bowl. Add pine nuts and manchego, and toss to combine. Divide among four plates. 3. Heap grapefruit segments and avocado chunks on top of kale, drizzle with remaining dressing, and top with pomegranate seeds. PER SERVING: 348 cal; 8g pro; 24g total fat (4g sat fat); 32g carb; 2mg chol; 83mg sod; 9g fiber; 12g sugars

November 2014

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9/29/14 10:38 AM

750

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8/27/14 3:03 PM

natural gourmet

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

Notes from

ﬁve-star salad

CHEF JEANNETTE: Jicama is a versatile, lowcalorie root that works equally well raw or cooked, in sweet or savory dishes. Its juicy, crunchy flesh is a bit like an apple-potato mix. It makes an excellent accompaniment to this combined fruit and veggie salad. Marinating jicama in the flavorful, juicebased dressing will give the salad extra pop. Its peak season in the United States is fall through late spring. Alternatively, for an added boost of color and potent nutrients, you can marinate jicama in about ¼ cup of fresh beet juice for 10 minutes to an hour—just drain well before adding to the salad.

Savor sushi restaurant flavors at home while also giving your body a weight-loss boost

first saw grapefruit salad on the menu at my favorite sushi restaurant in Woodland Hills, Calif. It sounded weird, to tell you the truth. But the picture looked interesting, so I decided to try it. And it blew me away. Then I did what I always do when I find an incredible new dish—I described it to Chef Jeannette and asked if she could come up with something similar, which is like giving Beethoven a bunch of notes and asking him to “make some music.” She worked her magic and produced this salad, which, I have to tell you, blows the original out of the water. The thing about grapefruit is that it really does seem to have weight-loss properties. A study at the Scripps Clinic, for example, showed that people who ate a half grapefruit three times daily lost significantly more weight than those taking a placebo. The grapefruit group also showed improvements in a bunch of different metabolic parameters. Along with promoting weight loss, grapefruit—like its citrus fruit cousins—contains a good amount of vitamin C and other helpful compounds. And this salad’s avocados and macadamia nuts are rich in monounsaturated fats, which help support heart health and fight inflammation. And to top it all off, the whole thing is low in calories.

Tangy Tropical Salad

SERVES 4

This salad is light and tangy-sweet, addictively delicious, and absolutely perfect for the still-warm days of September.

SALAD ⅔ cup grated jicama (or carrot) 3 cups baby spinach 3 cups baby arugula 1 large pink grapefruit, supreme cut (segments cut from the membrane and pith) 1 California avocado, chopped ⅓ cup chopped cilantro, optional ¼ cup macadamia nuts, crushed

1. To make Dressing: Combine dressing ingredients in blender, and blend until smooth. Taste and adjust seasonings, if necessary. 2. To make Salad: Pour 2 Tbs. dressing over jicama in small bowl. Toss to coat, and set aside. 3. In large bowl, combine spinach, arugula, grapefruit, avocado, and cilantro. Add jicama, and just enough additional dressing to coat lightly. Toss well to combine, and top with macadamia nuts. Serve immediately. PER SERVING: 186 cal; 3g pro; 12g total fat (2g sat fat); 21g carb; 0mg chol; 98mg sod; 6g fiber; 12g sugars

PHOTO: PORNCHAI MITTONGTARE

DRESSING Juice from 1 navel orange 1 tsp. orange zest Juice from 1 lemon 2 tsp. raw honey, or to taste 1 Thumb size knob of peeled ginger, chopped ⅛ tsp. sea salt

November 2014

HE_Nov14_NatGourmet_JS.indd 32

9/30/14 4:20 PM

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

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With green coffee bean, green tea, coconut juice, & whey protein.

9/29/14 1:22 PM

Stress Soothers!* Natural solutions to keep you calm. Vitamins - Maintain healthy nerve function with B vitamins and vitamin C, which are used up faster when you are under stress and should be taken on a daily basis. ReloraÂŽ â&#x20AC;&#x201C; Calm anxiety and ease mild depression with this patented combination of two plant extracts Magnolia and Phellodendron. L-Theanine â&#x20AC;&#x201C; Soothe frazzled nerves with this amino acid from green tea. It supports calm and relaxation YKVJQWV UCETKĹżEKPI CNGTVPGUU OCMKPI KV C ITGCV remedy during the day.

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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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Naturally rich in antioxidants.* Gluten free

9/29/14 10:40 AM