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THE SECRETS
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BEATING DIABETES
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Cranberries It’s one of the popular fruits of the season, both to consume and for decoration. But Mary Ann O’Dell MS,RD cranberry is much more than a condiment to be eaten once a year. Rich in vitamin C and other phytonutrients that may help protect against infections and heart disease, the cranberry is becoming more popular as an herbal remedy.
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November 2015
features 18 Talking Turkey It’s just not Thanksgiving without the bird, but preparing one can really be a chore. Spend less time in the kitchen and more time with your guests this year with these simplified turkey strategies. Plus, noted Los Angeles chef Taylor Boudreaux shares his secrets for Thanksgiving perfection.
22 Type 2 Diabetes Treatment We delve into the case files of three prominent holistic healthcare practitioners as they discuss their treatment protocols for diabetic patients, including diet and exercise tips, successful supplement regimens, and more.
departments NEWS FLASH
6
COLD-WEATHER SKIN CARE
Hot Off the Press. The latest word on natural health.
SUPPLEMENT ADVISOR
8
The Vitamin C Cure. Boosting immunity is just the tip of the iceberg for this everyday nutrient.
HERBAL ADVISOR
10
Aromatherapy for Colds. Essential oil blends that can help stop seasonal sniffles.
LIVING PAIN FREE
12
Balance Equation. Why the right combination of calcium, magnesium, and vitamin D is key for women’s health.
TUMMY TROUBLES
14
Apple a Day. Emily Kane, ND, examines the link between apple cider vinegar and weight loss.
28
Green Giant. The beauty benefits of green tea may rival its health-boosting properties.
30
A Simple Thanksgiving. Practical tips for a no-fuss celebration, plus a selection of gluten-free sides.
NATURAL GOURMET SWEET SPICES
16
Discover the healing powers hidden in your kitchen.
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27
Natural strategies for easing indigestion.
CLEAN EATING EXPERT’S CORNER
26
Supportive supplements for sore muscles, backaches, creaky joints, and more.
PURE BEAUTY HEALING EDGE
17
How to keep that radiant glow all winter long.
32
Leftover Heaven. Put those scraps to good use in our savory Second Thanksgiving Soup.
November 2015
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8/24/15 11:33 AM
letter from the editor
Simply Celebrating Editorial Director Nicole Brechka
Thanksgiving is one of my favorite holidays. After all, what’s not to like? It’s a wonderful time to gather with family and friends without all the pressures of office parties, shopping, and the rest of the hoopla that surrounds us in December. But it isn’t entirely stress-free—there’s a lot of work that goes into that feast. I’m lucky enough to be married to a woman who is not only a talented cook, but who counts cooking as a hobby. She loves getting up early on Saturday, taking a list of ingredients to the store, and then spending the afternoon trying out new recipes. But as much as she enjoys her time in the kitchen, even she gets overwhelmed at Thanksgiving! With that in mind, we’ve packed this issue of The Healthy Edge with ideas to help you simplify your celebration. It all starts with the bird, of course, and our cover story (“Talking Turkey,” p. 18) is filled with practical, time-saving tips for producing a juicy, succulent entrée without all the fuss. Then turn to “A Simple Thanksgiving,” (p. 30), for even more ideas on how to pare down your preparation—plus recipes for delicious gluten-free sides. And after the feast, don’t toss those scraps away. Put them to good use in our savory Second Thanksgiving Soup (“Leftover Heaven,” p. 32). It’s the perfect finishing touch for a successful—and simple—celebration. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.
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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 John Potter 800.443.4974, ext. 702 jpotter@aimmedia.com Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 5, No. 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 2015
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newsflash
CHROMIUM helps diabetes A study of 71 people with type 2 diabetes found that chromium significantly improves both shortand long-term levels of blood sugar. Participants in the study, which was published in the Journal of Trace Elements in Medicine and Biology, all followed medical dietary recommendations and also took either a placebo or 600 mcg daily of chromium picolinate for four months. Compared to placebo, chromium improved fasting and after-meal blood sugar two to three times as much, and longer-term levels, measured with A1C tests, nearly twice as much.
stress-free flying During the holidays, not only are airports more crowded but there are also more flight delays, lost baggage, overbooked seats, and other problems, according to researchers at Wichita State University who have been studying airline quality since 1991. These, they say, are some ways to reduce problems and stress:
> Try to depart early in the day, as delays have ripple effects, and later flights are more likely to fall behind schedule
caffeine boosts
> To reduce the odds of being bumped from an overbooked flight, check in online (up to 24 hours
GOLF GAME
> For connecting flights, try to choose less congested airports, and allow extra time between flights > Hold on to receipts for checked luggage until you retrieve your bags at your final destination > Always pack valuables in carry-on bags
Caffeine can improve a skilled golfer’s game, according to a study published in Medicine & Science in Sports & Exercise. Among a group of 12 skilled golfers competing in a two-day tournament, performance was compared with a placebo and a supplement containing approximately 155 mg of caffeine, an amount similar to a cup of coffee. Golfers taking caffeine reported less fatigue and more energy, and demonstrated improved performance, including better total scores and drive distance. The caffeine dosage was customized for each golfer: 1.9 mg per 1 kg of body weight. In an 18-hole game, supplements were taken before tee-off and before the ninth hole. 6
before departure) and get to the gate early
For airline quality reports, visit airlinequalityrating.com.
CAN VITAMIN C REPLACE WALKING? A study of overweight and obese people, at the University of Colorado, Boulder, found that taking 500 mg daily of time-released vitamin C produces some of the same benefits as walking daily for exercise. Both reduce levels of a protein (called endothelin) that constricts blood vessels, thereby elevating risk for heart disease. The research was presented at the 14th International Conference on Endothelin: Physiology, Pathophysiology and Therapeutics, in Savannah, Ga.
November 2015
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supplement advisor
the vitamin c cure
V
itamin C has been both heralded and denounced as a cure for the common cold, and its effectiveness has been the subject of much debate. All told, the confusion has obscured its actual record of healing. “Vitamin C research has been very extensive since 1935, showing that it prevents and cures illnesses,” says Andrew Saul, PhD, an educator, author of Doctor Yourself and Fire Your Doctor, and founder of doctoryourself.com. Although Linus Pauling, PhD, is arguably the most famous advocate of vitamin C, other pioneering physicians laid the groundwork by using the vitamin to cure or significantly improve the condition of seriously ill patients. Rather than taking a cookie-cutter approach, these doctors achieved dramatic recoveries by treating each patient individually, with customized oral or intravenous high dosages. These, says Saul, are some of the highlights that were published in scientific journals: 1935: Claus Washington Jungeblut, MD, a professor at Columbia University in New York, reports that vitamin C prevents and cures polio, and inactivates diphtheria and tetanus toxins. 1947: William J. McCormick, MD, in Toronto, Canada, shows that vitamin C is an antibiotic and antiviral, that can prevent and/or treat many communicable illnesses, heart disease, and kidney stones. He finds that four out of five heart patients in hospitals are deficient in vitamin C. 1971: Frederick Robert Klenner, MD, in North Carolina, reports that high-dose, intravenous vitamin C has dramatically helped patients with polio, pneumonia, other infectious diseases, bladder infections, arthritis, leukemia, atherosclerosis, ruptured discs in the spine, high cholesterol, corneal ulcers, diabetes, glaucoma, burns and secondary infections, heat stroke, radiation burns, heavy metal poisoning, chronic fatigue, and complications from surgery.
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By Vera Tweed
The hidden powers of this everyday vitamin
1981: Robert F. Cathcart, MD, in California, documents that oral vitamin C should be taken in doses up to “bowel tolerance” (see “How to Use Vitamin C,” right), and later finds that it helps patients with AIDS. 1995: Hugh D. Riordan, MD, in Kansas, describes successes in treating cancers with intravenous vitamin C during two decades of clinical practice.
Contradictory Facts Because clinical trials haven’t been able to consistently replicate these results, the curative power of vitamin C has been discounted. However, such trials haven’t replicated the methods of the pioneering doctors: customized dosages based on individual responses and symptoms. Studies show that our needs for vitamin C skyrocket during times of illness, notes Saul. As an example, some of Cathcart’s patients required 100,000 mg of vitamin C during a 24-hour period to reduce their most severe cold symptoms. Yet the same patients, when in good health, may have required little or no supplementation. Today’s placebo-controlled human trials aren’t designed to evaluate this type of treatment, but typically test a specific dosage on a large group of people. In addition, the results produced by vitamin C don’t mean that it is the only factor in disease. Despite lack of customized dosages, modern studies have begun to validate some of vitamin C’s benefits, including improved immune function, less risk or progression of heart disease and diabetes, and reduced allergy symptoms. And high-dose, intravenous vitamin C is being recognized in cancer treatment as a way to improve the effectiveness of chemotherapy and reduce its side effects.
HOW TO USE VITAMIN C Clinical experience shows that vitamin C is most effective when taken in doses up to “bowel tolerance,” which doesn’t necessarily mean diarrhea or loose stools. If you experience gas or a rumbling in your stomach, says Saul, you’ve reached bowel tolerance. Equally important, he adds, “Take enough C to be symptom-free, whatever that amount may be.” It could take several days of high doses, or longer, for cold symptoms to subside. In addition to pills or chewable forms, powdered vitamin C is another option. Powder typically provides 1,000 mg of C in one-quarter teaspoon, and mixes easily with water or juice. If you’re concerned about acidity, Saul recommends taking C with food, using a buffered form, or adding a tiny bit of sodium bicarbonate (baking soda) to your vitamin C powder. However, he says, “Normal stomach acid is 45–50 times as strong as vitamin C—if you can have vinegar on a salad, you can handle vitamin C acidity.” To find physicians who treat patients with vitamin C, visit acam.org.
November 2015
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herbal advisor
By Tina Rubin
aromatherapy for colds Essential oil blends for stuffy noses, chest congestion, and other cold symptoms
W
hen temperatures drop, germs come out of the woodwork. They’re a part of winter we have to endure, but there’s no reason to be a passive receptor. Judicious use of essential oils can heal, and even help prevent, cold symptoms. “True” aromatherapy, according to Liz Fulcher, director of the Aromatic Wisdom Institute in Selinsgrove, Penn., involves using plant extracts that have emotional and physical healing properties. “It’s the chemistry of the oil, not the smell, that makes the difference,” she says. “Each oil has its own chemistry and interacts with the body in different ways, depending on its molecular structure. It might be antiinflammatory, antibacterial, antiviral, analgesic, expectorant, decongestant, skin nourishing, or digestive.” The essential oil comes from that part of the plant responsible for its aroma, the glands. The glands are full of liquid—essential oil—that contributes to the well-being of the plant, as well as to those who use it. For this reason, synthetics don’t work. Joyful Bath Co. Mellow Yellow Bath Salts help soothe and detox the body while easing congestion with ground mustard seed and aromatic essential oils of wintergreen, eucalyptus, and rosemary.
Badger Aromatic Chest Rub eases coughs, colds, and stuffy noses with the healing vapors of eucalyptus, peppermint, and ginger. Massage into skin and breathe. Safe for the whole family.
Via Nature Immunity Support blends rosemary, tea tree, citrus, frankincense, and eucalyptus essential oils. Diffuse into the air or add to a hot bath.
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They smell good, but they don’t contain the chemistry that facilitates healing.
Relief for Common Symptoms Stuffy nose and head congestion. Simple steam inhalation is the best delivery method, as the steam helps open up and liquefy mucus. Pour hot water into a bowl and add no more than two drops of tea tree oil (Melaleuca alternifolia), a great disinfectant for the respiratory system. You can also combine one drop of tea tree with one drop of eucalyptus (Eucalyptus globulus) or Siberian fir (Abies sibirica). Put a towel over your head to tent the bowl, and breathe in steam for 10 minutes to help kill bacteria in the sinuses. Another way to get the steam—and a good night’s sleep—is by putting lavender essential oil (Lavandula latifolia) in a bath. “The lavender is analgesic, healing to the skin, and calming,” says Fulcher. Expect the sandman’s speedy arrival. Peppermint (Mentha x piperita) oil, while a good decongestant and expectorant, is too strong for steam inhalation. Ten drops of the oil can, however, be added per ounce to a body wash or hand lotion to relieve symptoms. Chest congestion. Add six or seven drops of tea tree, eucalyptus, Siberian fir, or cypress oil to each ounce of a carrier oil
like jojoba, rub it into the chest, and begin to breathe more easily. Achy muscles. Warming oils will help. Using the formula of 10 drops to one ounce of a carrier oil, massage the mixture into sore muscles. Try black pepper oil (Piper nigrum), known for its anti-inflammatory properties and its ability to stimulate circulation; marjoram (Origanum majorana) for its warming, calming properties; ginger (Zingiber officinale) for its analgesic, antispasmodic, and anti-inflammatory qualities; or rosemary (Rosmarinus officinalis), with its analgesic, diuretic, and expectorant properties. Continue to boost your immune system with peppermint oil, a proven warrior. Fulcher, who rarely gets sick, keeps a bottle in her kitchen and adds 10 drops to an ounce of unscented dish soap. Other antibacterials that boost immunity include lavender, palmarosa, geranium, cedarwood, and frankincense. Used in a carrier lotion or soap, any of these oils is safe to use on the skin every day.
Note: Never use an essential oil directly on the skin. Some oils are harsh and can put you at risk for sensitization. “It’s the same thing as contact dermatitis,” says Fulcher. “Always use a carrier— an unscented soap; lotion; or oil, such as jojoba, sweet almond, or coconut.”
November 2015
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healing edge
By Vera Tweed
balance equation Why the right combination of calcium, magnesium, and vitamin D is key for women’s health
T
here are many natural remedies for female ailments, but a balance of essential nutrients lays the foundation for good health. In that very basic sense, today’s medical recommendations are creating a harmful imbalance of three key nutrients among women: calcium, vitamin D, and magnesium. “Our current diet harbors a shocking 10:1 ratio of calcium to magnesium, a walking time bomb of impaired bone health and heart disease,” says Carolyn Dean, MD, ND, and author of The Magnesium Miracle. “An ideal dietary ratio is 1:1.” Among women, Dean has seen a sudden onset of heart palpitations after a doctor prescribed high-dose vitamin D, or worsening menopausal symptom after increasing the dose of calcium supplements. And that’s just the tip of the iceberg. An imbalance among these three nutrients can contribute to variety of other issues, including PMS, heavy monthly bleeding, constipation, lack of energy, fibromyalgia, anxiety, depression, and headaches. (For a more complete list, visit the Nutritional Magnesium Association at nutritionalmagnesium.org).
Compound Problem Although men can suffer magnesium shortages, women are much more vulnerable because they’re the main target of medical recommendations and marketing campaigns that push calcium. Yogurt, for example, which contains about 40 percent of a day’s required calcium per cup, is eaten by twice as many women as men. And some fortified cereals contain 100 percent of daily calcium in just one serving. And magnesium? It’s all-but ignored. To compound the problem, the very high doses of vitamin D (5,000–50,000 IU) now being recommended by many doctors can create an even greater imbalance. Vitamin D pulls more calcium from food into the blood, accentuating the overload. At the same time, additional magnesium is used up as vitamin D gets converted from a storage form to an active form.
Restoring Balance Clearly, these nutrients don’t work alone, so maintaining a proper balance is critical for optimum health. Dean recommends: Calcium: Aim for a food-plus-supplement total of 700 mg daily—the amount recommended in Europe, which is lower than in the U.S. The calcium in your multivitamin paired with a healthy diet may be sufficient. Vitamin D: As a general guide, take 1,000–2,000 IU daily, or less if it doesn’t agree with you. But even better, get a blood test, and aim for blood levels of 40 ng/dL. Magnesium: 300 mg of a citrate form (Dean favors powder mixed with water), two or three times daily. But start with smaller amounts so as not to shock your body. Magnesium can also be absorbed through the skin by soaking in a tub with Epsom salts or applying topical magnesium oils or gels (which can also help relieve injured or sore areas). Loose stools or diarrhea indicate that you’ve taken too much. Ideally, get a magnesium RBC (red blood cell) test, as regular blood tests are not accurate. Retest every 3–4 months and aim for levels between 6–6.5 mg/dL. Most states allow you to purchase a test directly from requestatest.com for about $49. Supporting nutrients: Take a trace mineral supplement (preferably plant-based); liquid or effervescent electrolytes; a food-based B complex or multivitamin; and vitamin C (500–1,000 mg, twice daily).
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Standby Remedies for Women UTI Prevention and Treatments: Cranberry juice or supplements. The most widely tested is Cran-Max, 500 mg once daily for prevention, 500–1,000 mg after sexual intercourse, or 1,000 mg at the very first sign of a UTI. Hormone balance: Fish oil, 1,000– 2,000 mg daily. Cruciferous extracts, such as indole-3-carbinole (I3C) or diindolylmethane (DIM), approximately 200 mg daily. Progesterone cream, per product directions. PMS, menstrual cramps, or menopausal symptoms: Chasteberry (Vitex), 200–400 mg daily of a standardized extract, or black cohosh, per product directions. Stress: L-theanine, per product directions, or 50–200 mg daily of Suntheanine, a proprietary form. Poor digestion or vaginal yeast infections: Probiotics with live cultures. For overweight women, recent research shows that a balanced combination of bacteria types, rather than all or mostly Lactobacillus, can be helpful for weight control.
November 2015
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expert’s corner
an apple a day
by Emily A. Kane, ND, LAc
Can this everyday fruit really hold the secret to shedding pounds?
Q:
Will apple cider vinegar help me lose weight? I’ve heard it has many health benefits. Is that true? — Esther J., Boise, ID
A:
The main ingredient in apple cider vinegar (ACV) is acetic acid, which is similar to stomach acid. And this may be why it can help you lose weight—by improving the breakdown of nutrients, which greatly improves their absorption, thus promoting satiety. Many overweight people tend to be undernour-
ished. Unfortunately, a lot of our processed “food” (or as Michael Pollan likes to call it, “food-like substances”) has plenty of calories, but not a lot of nutritional value. Put simply, if you absorb nutrients more effectively, you’ll need to eat less to feel satisfied. That makes sense, right? WebMD cites a 2007 study in which a group of people lowered their morning glucose numbers by 4–6 percent by taking 2 Tbs. of ACV at bedtime. If your glucose doesn’t spike as high, it won’t crash as low. Wild ups and downs in blood glucose levels cause untold grief in regular folks of all ages. Avoiding refined food, which almost instantly passes into the bloodstream and raises glucose levels, is your best bet for avoiding these spikes and crashes. And if something as simple and inexpensive as a little ACV at bedtime can help you maintain this balance, there’s certainly no harm in it. In 2004, the American Diabetes Foundation published a study that followed 29 people who took ACV before meals. Participants fell into three groups:
Always buy vinegar that you plan to consume in a glass bottle, not plastic.
normal fasting glucose, pre-diabetic (fasting glucose in the 120–150 range), and diabetic. All the participants reduced their postprandial glucose level spikes compared to when they did not take ACV. For internal ingestion, I recommend using fermented vinegars, rather than distilled. Look for a vinegar that has “gunk” in the bottom of the bottle. And always buy vinegar that you plan to consume in a glass bottle, not plastic.
SAFE (AND INEXPENSIVE!) HOUSEHOLD CLEANER Vinegar makes an extremely useful, nontoxic household disinfectant. I pour some down all of my sinks and drains along with a heaping spoonful of baking soda weekly. Vinegar is especially great for wiping down counters and cleaning glassware, including mirrors. For these and other cleaning purposes, use distilled white vinegar, which is inexpensive and can be bought in gallon jugs (plastic is fine in this case) with a nearly indefinite shelf life.
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From the Spice Cabinet to the Medicine Cabinet: Sweet Spices BY MARY ANN O’DELL, MS, RD
CLOVE
LAST MONTH WE LOOKED AT some of the savory spices known to have medicinal benefits in the body. This month, we shift to some of the sweeter spices, which also pack powerful therapeutic benefits.
CINNAMON This sweet spice is rich in antioxidant polyphenols, plant compounds that appear to help regulate blood sugar levels. Studies have found that cinnamon may help reduce the rise in blood sugar that happens after eating. Results of one study found that subjects with type 2 diabetes taking a daily 2-gram dose of cinnamon had decreased blood pressure and decreased glycated hemoglobin (a marker of blood sugar levels). This study adds to a growing body of evidence showing that active compounds in cinnamon may improve parameters associated with diabetes.
Opti-Extract Cinnamon
GINGER Ginger is probably best known as a tonic herb for the digestive system. Ginger has been shown to have a protective effect against stress-induced ulcers and to improve digestion. It has also been found to be more effective than conventional medications for nausea, including motion sickness and morning sickness. Ginger has also been used as a natural anti-inflammatory agent, improving circulation, reducing inflammation, and reducing pain associated with arthritis, headaches, and menstrual cycles.
Ginger Xtra-Plex
Para-Fense
Supports healthy blood sugar control.*
Supports stomach, liver, & intestinal health.*
Supports a healthy gastrointestinal environment.*
High-quality standardized extract.
Full-spectrum formula.
Combines wormwood, black walnut, garlic, cloves, & more.
Concentrated liquid extract in convenient capsule form.
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This warm aromatic spice is common in fall sweets such as pumpkin pie and gingerbread, but its benefits go well beyond its pleasing aroma and flavor. Clove is known in the herbal world as an antimicrobial agent that works against fungi, parasites, and bacteria, especially in the digestive tract. It can also help relieve excessive gas and bloating. Clove oil has also been used topically in the mouth to relieve tooth pain and fight off infections.
With standardized ginger extract & whole ginger root powder.
Great for travel.
November 2015
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Radiant Skin During Winter’s Cold COLD, DRY AIR OUTSIDE and warm, dry air inside can contribute to dry, flaky skin during the winter months. To nurture and nourish skin throughout the winter, remember to treat 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:
Develop a good routine of daily cleansing and moisturizing. Look for soothing moisturizers with botanical ingredients, which refresh and moisten the skin. For added benefit, look for a moisturizer that includes the wrinkle-fighting ingredients DMAE and alpha-lipoic acid.
Essential Fatty Acids (EFAs). EFAs are necessary for healthy skin since they can help retain moisture in the skin. Good sources of EFAs include olive oil, flax seed oil, fish oils and evening primrose seed oil.
Drink plenty of water to flush toxins from the body and to maintain moisture in the skin.
DMAE Complete Skin Cream Ultra moisturizer that helps you defend against damaging free radicals.* Contains DMAE, alpha-lipoic acid, & ascorbyl palmitate. With 72 trace minerals, vitamins, & aloe vera.
collagen hydrated and youthful. Skin contains more than 50 percent of the body’s HA, so it is vital for the skin’s structure, helping to maintain youthful, smooth, elastic skin. Alpha-lipoic Acid. Alpha-lipoic acid has been shown not only to protect the skin, but also to diminish fine lines and wrinkles.
A good multivitamin can provide the foundation for supporting and maintaining vibrant skin. Look for a supplement containing essential nutrients for skin, including zinc, selenium, vitamins A and C, and B vitamins.
EXTRA EFFECTIVE WINTERIZERS
BACK TO BASICS
BY SALLY KARLOVITZ, CN
Collagen. Collagen is an important structural protein in the body. It’s the most integral part of the skin’s fabric. As we age, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Taking collagen supplements can help fight wrinkles and dry skin.
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.*
Hyaluronic Acid (HA). HA is a major component of skin cells and is necessary to keep
Colla-Regen Collagen Plus Supports skin elasticity & firmness.* Fights free radical damage.* With health & beauty blend antioxidants.*
True Evening Primrose Oil 500 mg Plays a major role in maintaining heart, skin, & nerve health.* Provides GLA essential fatty acids. Cold pressed & hexane free.
The Healthy Edge
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talking t
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November 2015
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turkey Five stress-free ways to cook your bird â?ą BY LISA TURNER
t
he centerpiece of any great Thanksgiving dinner is the bird. But it's sometimes the most stressful part of the meal. Uneven cooking, dried-out breast meat, long cooking times, excessive leftovers, and smoke-ďŹ lled kitchens leave many of us wishing we could just eat quiche. This Thanksgiving, eliminate stress and make turkeycooking easy with one of these simple ideas:
The Healthy Edge
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talking turkey, cont.
1
Butter, Garlic, and Sage Turkey for Two. Cooking for a smaller crowd? Skip the whole bird, and roast just a breast. One 6-pound bone-in turkey breast will feed two with leftovers. Make a paste of ⅓ cup softened butter, ¼ cup finely minced fresh sage leaves, and 4 finely minced garlic cloves. Gently loosen the skin from the meat and rub half the butter paste over the meat. Rub remaining butter paste over the skin. Arrange breast in roasting pan and add ½ cup water and ½ cup white wine. Cook at 325°F for 1½–2 hours.
2
Pomegranate-Glazed Spatchcocked Turkey. Cut turkey time in half by spatchcocking, or butterflying, your turkey. Generally, you'll remove the backbone (ask your butcher to do the honors), then lay the bird flat, breast and skin-side up, To make the glaze, whisk together 1 cup pomegranate molasses, ½ cup orange juice, 4 minced garlic cloves, and ¼ cup Dijon mustard. Thinly slice 2 onions and layer on bottom of roasting pan; generously cover with rosemary sprigs. Place turkey on top of onion and rosemary, and cook at 425°F for about 1½ hours. During the last 15 minutes of cooking, brush half the glaze over the turkey. Finish cooking, then remove from oven and brush on remaining glaze.
3
Dry-brined Turkey with Apple and Fennel. Brining—soaking a turkey in salted liquid—keeps flesh moist, but it's messy and difficult. Dry-brining your bird by rubbing the skin with salt and herbs is a faster, simpler solution that, like traditional brining, keeps the meat from drying out. Mix ½ cup kosher salt with 3 Tbs. fennel seeds, 1 Tbs. crushed red pepper flakes, and ¼ cup brown sugar. Rub generously over turkey and refrigerate overnight. Stuff turkey with 1 quartered onion, 4 quartered fennel bulbs, 2 quartered apples, and a handful of fresh thyme sprigs. Roast at 400°F, reducing heat to 350°F after 30 minutes, for a total cooking time of about 3 hours.
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Applewood-smoked Turkey with Chipotle-Maple Glaze. If you can't stand smoky kitchens or the smell of turkey lingering for days after the event, this recipe's for you. Smoking a whole turkey on an outdoor grill over woodchips adds a depth and complexity of flavor everyone will love, and keeps smoke and smell out of the house. Purée a cup of maple syrup with 2 canned chipotle peppers and 4 garlic cloves, and brush glaze over turkey and inside cavity. Place whole turkey, breast-side down, in a disposable foil roasting pan. Scatter damp applewood chips over a charcoal grill. Place pan on the cooking grate and roast turkey at 350–400°F, adding more damp wood chips several times during cooking. After 1 hour, turn bird over so breast side is up. Cook for about 2½ hours total.
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Plank-roasted Turkey Breast with Bacon, Mushrooms, and Figs. Make it a planks-
giving this year: cook turkey breasts on a cedarwood plank for tender meat and manageable leftovers. To start, soak plank in a mixture of white wine and water for several hours, then remove from liquid and rub with olive oil. Rub 1 split turkey breast with butter, and sprinkle lightly with salt and generously with coarsely ground black pepper. Place soaked and oiled plank in a roasting pan; put turkey breast on plank; and scatter 1 chopped onion, 2 lbs. sliced mushrooms, and ½ lb. bacon, cut into ½-inch pieces, around pan. Roast at 350°F for about 2 hours.
meet the chef Chef Taylor Boudreaux takes Thanksgiving turkey and a traditional side dish to new heights with fresh herbs and unexpected flavors in two of his signature recipes (p. 21): Lemon Verbena Brined Turkey and Rainbow Carrots with Honey Ginger Butter. “In composing a dish, I cook so that each part could stand on its own, but together the dish can be amazing,” says Taylor, who has his own organic vegetable garden at home. Boudreaux’s accomplished career includes working as the executive chef for Mastro’s Steakhouse in Beverly Hills, as well as at Wolfgang Puck Worldwide. Today, Taylor lends his expertise to Napa Valley Grille in Los Angeles, where he is the executive chef. He emphasizes fresh, quality ingredients to create rustic cuisine in which the elements are perfectly balanced—and the Rainbow Carrots are a popular item on the menu. Visit napavalleygrille.com/westwood to learn more.
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Lemon Verbena Brined Turkey MAKES 20 1-LB. SERVINGS
1
lbs. sea salt
2
cups sugar
1
bunch parsley
3
fresh bay leaves
1
oz. fresh lemon verbena leaves
2
medium onions, peeled and sliced
2
garlic heads, halved horizontally
6
Meyer lemons
2
gals. Water
1
20-lb. Diestel Natural Turkey
1. Pulse salt, sugar, parsley, bay leaves, and lemon verbena together in food processor. 2. Add seasoning mixture and remaining ingredients— except turkey—to large stockpot. Bring to a boil and remove from heat. Cool to room temperature, and chill in refrigerator overnight. 3. Remove neck and giblets, and wash turkey inside and out with cold water. Pat turkey dry. Place turkey together with brine in container large enough to hold both. Weigh turkey down with heavy plate or two to fully submerge. Brine in refrigerator for 48 hours. 4. Separate turkey from brine. Discard brine. Pat turkey dry, return to refrigerator uncovered, and allow to dry overnight. Roast turkey according to your usual style. PER SERVING: 423 cal; 69g pro; 14g total fat (4g sat fat); 1g carb; 257mg chol; 450mg sod; 0g fiber; 1g sugars
Rainbow Carrots with Honey Ginger Butter SERVES 4
4
cups rainbow carrots, peeled and sliced on a bias
4
Tbs. honey
8
Tbs. butter
4
pieces ginger
¼
tsp. ancho chili powder
Plank On It:
For tender meat and manageable leftovers, skip the whole bird this year and try cooking turkey breasts on a cedarwood plank.
Salt and pepper to taste 1. Blanch carrots in salted water. When just fork tender, remove and place into hot sauté pan with a little blanching water. Add honey and butter, and sauté. Butter will emulsify with water to create glaze. Zest ginger to taste and toss into carrots along with chili powder. Season with salt and pepper. PER SERVING: 319 cal; 2g pro; 23g total fat (14g sat fat); 29g carb; 62mg chol; 88mg sod; 4g fiber; 23g sugars
The Healthy Edge
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TYPE 2
diabetes TREATMENT We delve into the case ďŹ les of three holistic practitioners as they discuss unique treatment protocols for their diabetic patients By Tina Rubin
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PATIENT 1: Cynthia,
age 58
Cynthia worked shifts and extended hours throughout her life. Her diabetes appeared early, at age 19, shortly after she began taking birth control pills. When a routine glucose tolerance test revealed pseudo diabetes, she went off the pills. The disease retreated for a few years but soon returned. Her doctor put her on Glucophage (metformin), yet her glycohemoglobin (A1c) results continued to go up. The doctor increased her dosage, adding Actose and Januvia to the mix. Cynthia developed severe back pain and was ready for PRACTITIONER 1: a change. After attending a Eric Berg, DC seminar by Eric Berg, DC, she began seeing him regularly. (drberg.com)
Author, educator, and director of the Health & Wellness Center in Alexandria, Va.
“W
hen Cynthia came to me, she was overweight, exhausted, anxious, and worried that she was getting older. She wanted to lose weight so she could become healthy, but I help patients become healthy so they can lose weight. I started with acupuncture, then provided her body with the right nutrients so she could heal,” says Berg.
PATIENT 2: Sam,
Berg gave Cynthia recipes (from his book Healthy Fat Burning Recipes) that supported her body in two ways. First, they addressed the glands that caused the illness: “Overactive adrenal glands are responsible for diabetes more than any other cause,” says Berg, “because they secrete glucocorticoids in response to stress. When you support this gland, diabetes gets better.” Second, type 2 diabetes is a receptor problem. Cynthia’s liver cells were resistant
age 60
Sam, an acquaintance of natural healing specialist K.P. Khalsa, began having horrible, burning pain in his feet at around age 40. “He was a health nut and thought he was doing the best he could,” Khalsa says, “so he ignored it, typical of American men.” Sam‘s symptoms got worse and worse, and Khalsa suspected it was diabetic neuropathy, a common, serious complication of diabetes. At 55, Sam had a heart attack. He had no previous cardio symptoms—the heart attack seemed to come out of the blue—but then he discovered the connection between diabetes and heart disease. His blood sugar wasn’t drastically high. He had bypass surgery and recovered, and Khalsa began treating him.
PRACTITIONER 2: Karta
Purkh Singh Khalsa RH (AHG), DN-C (kpkhalsa.com)
Dietician, herbalist, author, educator, and director of the International Integrative Educational Institute in Eugene, Ore. (internationalintegrative.com)
I
n addition to dietary changes, Khalsa treated Sam with three main herbs:
Bitter melon, a common food in Asia, which can be sautéed like zucchini or juiced (two melons make about four ounces of juice). “Taken daily, this amount is about right to control blood sugar,” says Khalsa.
Fenugreek seeds, which help lower blood sugar. They can be soaked overnight, bought as a powder, or ground in a coffee grinder. Khalsa suggested several tablespoons a day for Sam, but dosages vary depending on blood sugar levels.
to insulin, so Berg supported her liver. “All of a sudden, her resistance improved and she was able to get off her medications completely. Her doctor can't get over how she can be free of this, that food could actually make the difference,” says Berg. Cynthia has lost 37 pounds since her treatment began five-and-a-half years ago. She is free of the disease and off all medications. She continues a three-daya-week “diehard” liver-enhancement diet of cottage cheese, celery or apple, and a fiber drink with lemon juice, vinegar, and cinnamon. Occasionally she “jump starts” her diet with a water, kale, berries, and a stevia-sweetened drink. Her regular diet includes cruciferous vegetables, celery and carrots, eggs, and organic meats. Her supplement regimen focuses on vitamins B and C, a cruciferous sprouts supplement, vitamin K2, and a natural formula to help calm nerves and support nervous system health. She also does interval training, short runs, rebounder exercises, and yoga.
Gymnema leaf, from a shrub native to India and Africa. Oneto-10-gram capsules can produce dramatic results. “This is the best blood sugar–lowering herb in the world,” Khalsa notes. Khalsa also gave Sam an eating plan based on the glycemic index, in which every carbohydrate has a number between one and 100, representing the impact that food has on blood sugar. “All the legumes are down in the 30s,” he says. “The lowest, black garbanzo beans, are a 7. White bread and white sugar are in the 70s. The more easily absorbed something is, the higher the number. It’s a simple plan that gives people a target.” Sam has been on the plan five years. His blood sugar came under control within a month, and within six months, the pain in his feet reversed. He achieved normal body weight. He continues to eat foods low on the glycemic index. He’s symptom-free, no longer diabetic, and takes no medication. The Healthy Edge
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TYPE 2
diabetesTREATMENT, cont.
PATIENT 3: Julie,
age 45
Julie started treatment with Kirsten Nielsen, ND, in February 2014. She’d had gestational diabetes during her second pregnancy, and a couple years later developed type 2 diabetes. She was taking metformin but needed more because she wasn’t exercising and lacked a healthy diet. She had begun to experience side effects—especially indigestion—from the medication and became curious about natural medicine. When she came to Nielsen, Julie had lost some weight, but she was hungry, had sugar cravings, her energy was low, and her blood pressure and cholesterol had started to go up. She couldn’t keep up with her kids, couldn’t motivate herself to exercise, had brain fog, and was missing work. Her grandparents had suffered from heart disease and blood sugar problems, so at age 45, she became frightened as she saw her symptoms worsen.
O
n the first visit, Nielsen measured Julie’s bioelectrical impedance analysis (BIA, a method of assessing body composition), believing that it’s better to decrease body fat than overall weight. “Monitoring the BIA is a big part of treatment, seeing how the weight is changing,” says Nielsen. “The BIA can estimate the basal metabolic rate (the number of calories each person needs to maintain body functions and weight). She needed 1,800 calories a day to maintain where she was. I changed how much she ate, not just what she ate.” Nielsen reduced Julie’s calories to 1,300 a day, putting her on a high-volume Mediterranean diet of whole foods with a low glycemic index. The diet included plant-based foods, olive oil, and lean protein and poultry. Nielsen also put Julie on several nutritional supplements: L-glutamine (an amino acid)—to aid gastrointestinal health and improve focus and overall brain function. “Because of side effects from the medication, Julie used this as a main source of fuel.” Chromium—to enhance the action of insulin in the body. Magnesium—”Julie’s blood pressure was starting to rise, putting a strain on her kidneys. Magnesium helps relax the muscles in blood vessels. It’s a mild treatment and a factor in blood glucose control.” Vitamin C—this helps act as an antioxidant, protecting tissues from damage. Fish oil—An anti-inflammatory, it helps protect the blood vessels, bring down inflammation, and reduce cholesterol. “After a few weeks on the eating plan and exercising, Julie’s weight loss became fairly steady,” Nielsen says. “Over six months, she lost 24 pounds. Her blood sugar control was much better, and her other physician reduced her metformin. Her energy level and nutrition were better, her muscular pain levels were going down, her indigestion was gone, she had better concentration, and her blood pressure and cholesterol counts were better.” A few months ago, Julie’s weight loss stalled. It turned out she was intolerant to dairy. “Her immune system was overreacting to the foods. Health problems reach a threshold, and then we start seeing symptoms. She still has dairy once in a while, but she feels better if she doesn’t.” 24
PRACTITIONER 3:
Kirsten Nielsen, ND Naturopathic physician and manager of Nielsen Health, PLC, in Burlington, Vt. (nielsenhealth.com)
Today Julie’s treatment is going very well. “She’s off the L-glutamine, except when she has the occasional sugar craving,” says Nielsen. “She’ll stay on the vitamin C and fish oil long-term because of her family history. She may not need the chromium.” Julie came in every week for six weeks when she first began making lifestyle changes. Her follow-up visits, every other week, included counseling on how to fit meal preparation into her weekly schedule while working full time. Now she comes in every month or so. “We’ll do this until she reaches her goals,” says Nielsen. “The accountability part of it really helps. We do goal-setting each month and she can see how she’s doing. She discovers things that she can do.” And that is the ultimate reward.
Eat
protein and veggies first
Eating protein and vegetables before starchier carbohydrates reduces unhealthy levels of blood sugar in people with type 2 diabetes, according to a recent study published in Diabetes Care. Researchers checked blood sugar levels after the same meal on two occasions: in one, carbohydrates were eaten first, followed by protein, veggies, and fat 15 minutes later. A week later, they repeated the process, with carbohydrates eaten 15 minutes after the other foods, and found that 30 minutes after eating, blood sugar levels were 29 percent lower when carbs were eaten later.
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Living Pain Free
BY SALLY KARLOVITZ, CN
STIFFNESS, BACK PAIN, and muscle aches seem more common in the colder months. Chronic pain is common in the US, affecting more than 100 million Americans. It is associated with conditions such as overexertion, arthritis, fibromyalgia, and low back pain. In many cases, it is related to an increase in the COX-2 enzyme that generates pro-inflammatory prostaglandins (hormone-like substances) in the central nervous system, causing increased inflammation. Many people reach for over-the-counter or prescription pain medications, including non-steroidal anti-inflammatories and synthetic COX-2 inhibitors. But long-term use of these drugs can come with unwanted side effects—including disrupting the lining of the digestive tract—resulting in further health problems. The good news is that nature provides substances that effectively fight pain and inflammation without unwanted side effects.
SPICES. One way to fight pain internally is by “spicing up your life.” Natural COX-2 inhibitors include herbs such as ginger, rosemary, and turmeric. Many of these herbs can be used in the diet, or they are available in a more concentrated pill form.
HERBS. Herbs, such as Jamaican dogwood and cramp bark, fight pain by relaxing muscle spasms, including leg cramps and menstrual cramps. METHYLSULFONYLMETHANE (MSM). MSM is a concentrated source of organic sulfur, important for forming collagen, the fibrous material in cartilage. MSM has been shown to be helpful in reducing pain and inflammation associated with arthritis.
OMEGA-3. Omega-3 fats, found in deep-water fish, flaxseeds, and walnuts, help naturally reduce inflammation in the body. Combined with a diet rich in fresh fruits and vegetables, along with a balanced exercise program, these natural ingredients can help put you on the path to pain-free living.
Cox-2 Ease Healthy joint & mobility support.*
Super strength EPA & DHA fish oil.
Helps support normal, healthy COX-2 levels.*
May support heart health.*
With white willow, turmeric, ginger, boswellia, & more.
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Super Acti-Omega
Supplies 600 mg omega-3 per serving.
Muscle Relaxer Relieves cramps & spasms fast.* Great for athletes and for overworked muscles. With cramp bark, Jamaican dogwood, & St. John’s wort.
November 2015
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Natural Solutions for Indigestion BY SALLY KARLOVITZ, CN IF THERE IS ONE THING there is a lot of around the holidays, it’s food! But if you are one of the more than 60 million Americans who suffers from digestive disorders, family meals and holiday parties can become uncomfortable. Problems associated with the digestive tract can include indigestion, heartburn, gas, bloating, and constipation. Thankfully, there are many natural ingredients available to support digestion and ease indigestion. Break It Down with Enzymes. Enzymes are unique compounds that break down protein, fats, and carbohydrates in food, converting them into structures that make the human body work properly. A lack of enzymes can result in difficulty digesting or breaking down foods. Some of the more important enzymes in the body come from the pancreas, so look for a supplement with pancreatin, or pancreatic enzymes, for overall digestive support. Get Relief with Minerals. For those times when you do have a heartburn flare-up, certain minerals can help neutralize the
Super-Zyme Complex Enzyme complex to support digestion.* With pancreatic enzymes to support digestion of fats, carbohydrates & proteins.* Enhanced with fenugreek seed.
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 acid in the stomach and reducing irritation, as well as soothing sore stomach tissue. In addition, these minerals do not interfere
Q&A Q: A:
Can you tell me about the health benefits of olive leaf?
Yes. While everyone knows about the benefits of olive oil, many do not know that olive leaf also has benefits, likely due to some of the same compounds found in olive oil. Use of olive leaf dates back to ancient Egypt, and through the centuries it has traditionally been used to lower fever and fight malaria. More recently, studies have shown it to be of significant benefit in several areas including: LOWERING BLOOD PRESSURE— Human studies have shown that olive leaf may help reduce blood pressure levels. Olive leaf has been shown to dilate blood vessels so blood flows more freely through them.
with normal and essential gastric acid secretion as over-the-counter medications do. Don’t dread your next meal…enjoy it with help from nature. Try a natural remedy to improve digestion, reduce unwanted symptoms, and just feel better!
Acid NeutralX Mint Free
ANTI-MICROBIAL PROPERTIES— The active compound in the olive plant, including olive leaf, is oleuropein which has been found to have powerful antiviral properties. It has been used for everything from the common cold and flu to fighting herpes and shingles. It appears to also be anti-bacterial and anti-fungal. ANTIOXIDANT—Oleuropein in olive leaf has powerful antioxidant activity and has been shown to fight oxidative stress in the brain and cardiovascular system.
Opti-Extract Olive Leaf
Natural acid neutralizer.*
Supports a healthy immune system.*
Helps alleviate occasional acid indigestion.*
May be useful in controlling yeast.*
With acid buffering minerals.
Standardized extract in convenient capsule form.
Fast-acting chewable wafers.
The Healthy Edge
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pure beauty
By Sherrie Strausfogel
green giant Out of the cup and into beauty products, green tea’s topical benefits rival its health advantages
G
reen tea is an anti-inflammatory, an anti-irritant, and a great source of powerful antioxidants that help to protect skin and hair and may even slow the aggravating signs of aging. The most powerful antioxidant in green tea is epigallocatechin-3-gallate (EGCG), which is considered the ninja of antioxidants due to its ability to prevent collagen breakdown and reduce UV damage to skin. Several studies have credibly demonstrated that topical green tea formulations reduce sun damage. They appear to provide sun protection by quenching free radicals and reducing inflammation, rather than by blocking UV rays. So while green tea may synergistically enhance sun protection when used in addition to a sunscreen, it does not replace sunscreen. These protective properties also have anti-aging benefits. “The high content of powerful antioxidants in green tea slows down the signs of aging, minimizing wrinkles, and maintaining firm, toned skin,” says Lea Eigard, a clinical aesthetician based in Beverly Hills and creator of Eigard Essentials, a natural skin care system that includes green tea. “Green Tea also contains an amino acid compound, L-theanine, which has a calming effect on the nerves by reducing tension held in the skin,” says Eigard. “Skin will appear more relaxed and even toned. Green tea also contains vitamin K, which plays a part in reducing the loss of elasticity and protects the skin from developing wrinkles and sagging. It’s wonderful for healing bruises and repairing broken blood vessels as well as reabsorbing the blood leakage that causes dark circles under the eyes.” She adds, “Always massage your green tea product into your skin. Results
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are reached by getting your product down into the lower layers of the skin where there is cellular rejuvenation.” Green tea is also added to hair products, as it is has the ability to stimulate growth and soften hair. It contains polyphenols and vitamins C and E, which are known to boost healthy hair. And the antiseptic properties of green tea help prevent and cure common hair problems, such as dandruff and psoriasis, by reducing inflammation. You can boost green tea’s already potent antioxidant and anti-inflammatory beauty benefits by brewing and sipping a cup as well as choosing natural skin and hair products that contain green tea. Nourish and soothe your skin with Dairy Face Green Tea Magic. This yogurtbased facial refreshes, moisturizes, soothes, and protects skin with green tea, olive, apricot, and avocado oils in a base of yogurt.
Get deeply clean hair with Aubrey Green Tea Shampoo & Conditioner. These formulas deep cleanse and balance with ginseng and nettles. Matcha green tea infuses vital nutrients into hair for shiny, healthy hair. These are great natural alternatives to antidandruff shampoo and conditioner for oily hair.
Protect and soothe your skin with Devita Solar Body Moisturizer. This unique natural formula offers broad spectrum SPF protection and is enhanced with hydrating hyaluronic acid, soothing green tea, skin defending vitamins, and supportive essential oils.
Revive your senses and ease your body with Joyful Bath Co. Green Tea Glee Bath Salts. This luxurious therapeutic mineral bath combines Mediterranean and Dead Sea salts with green tea and peppermint essential oil. Handmade and preservative free.
November 2015
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clean eating
a simple thanksgiving Tired of spending Thanksgiving Day in the kitchen? Try these tips for a no-fuss celebration Crimini Mushroom and Onion Stuffing Serves 7 This healthy, lower-carb alternative to glutenfree bread stuffing can be prepared a day or two ahead of time and quickly reheated on Thanksgiving Day. ¼ cup organic extra-virgin olive oil 5
pearl onions, peeled and cut in half
4
small shallots, peeled and cut in half
1
large fennel bulb (white part only), cut in half, then cut lengthwise into ¼-inchwide sections, with extra big pieces cut in half again
¾ cup organic gluten-free chicken broth tsp. ground thyme
½ tsp. rubbed sage Salt and black pepper to taste 8
oz. crimini mushrooms, ends trimmed, cleaned with a damp cloth, and quartered
½ cup chopped pecans 2
Tbs. chopped fresh parsley leaves
PHOTO: PORNCHAI MITTONGTARE
1
1. Heat oil in 10-inch deep sauté pan. Add onions, shallots, and fennel, and brown slightly on medium a few minutes, turning so vegetable pieces are well coated in oil. 2. Add chicken broth, and bring to a boil. Reduce heat to low, cover pan, and simmer 20 minutes.
W
hen people first go gluten free, they often go to great lengths to create celiac-friendly Thanksgiving meals as close to a traditional spread as possible—even if that means spending countless hours in the kitchen for just a few guests. After a while, however, many of us decide to pare it down and make our holiday meals smaller, simpler, and less conventional. After all, a little variety is never a bad thing, and ditching some of those traditional dishes makes it much easier to stick to the diet that’s giving you great health results. As a bonus, you get to spend a lot less time in the kitchen and a lot more time with your guests! If you’re looking for ways to simplify your gluten-free Thanksgiving this year, try a few of these ideas:
Plan a tasty, uncomplicated meal appropriate for your guest list. Come up with menu ideas that work around guests’ food intolerances or eating preferences, such as dairy free or GMO free, in addition to gluten free. And think about 30
3. Remove lid, and season with thyme, sage, and salt and pepper. Add mushrooms, cover, and simmer 7 minutes more, stirring as needed. Remove cover, and cook down to reduce any excess liquid (leave some liquid if you plan to reheat). 3. Stir in pecans, cover, and keep warm— or refrigerate, reheat the next day, and add pecans to warm dish. Sprinkle with chopped fresh parsley leaves just before serving. PER SERVING: 159 cal; 2g pro; 14g total fat (2g sat fat); 8g carb; 1mg chol; 130mg sod; 3g fiber; 2g sugars *Adapted from a recipe for Savory Stuffing in Gluten Free Throughout the Year by Melissa Diane Smith
November 2015
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By Melissa Diane Smith
favorites that you can either buy premade or make fairly easily. Pick your side dishes carefully. Trying to put together a bunch of complicated sides simultaneously with your entrée is difficult and stressful. Plus, dishes such as mashed potatoes, stuffi ng, and cranberry sauce are high in carbohydrates, and overloading on carbs is what makes people feel bloated and uncomfortable. To feel better after your meal—and to make preparation a whole lot easier— prioritize the higher-carb, labor-intensive sides that you most enjoy, and make only one or two of them. Make healthy food preparation as easy as possible. Look for convenience foods that can help, such as Pacific Foods Cream of Mushroom Soup or mashed root vegetables from the prepared foods section of your grocery store. And don’t save all the cooking for Thanksgiving Day. Dishes such as homemade cranberry sauce, soups, pies, and even some stuffings—including our Crimini Mushroom and Onion Stuffing (p. 30)—can be made ahead of time.
Simple Grain-Free Biscuits Makes 9 biscuits These grain-free, low-carb biscuits make a handy and delicious substitute for dinner rolls. ⅓ 5 4 ¼ ¼ ½
cup organic coconut flour Tbs. organic coconut oil or organic butter, melted large organic pastured eggs tsp. unrefined sea salt tsp. baking soda tsp. apple cider vinegar
1. Preheat oven to 400°F. Line large baking sheet with parchment paper. Mix coconut flour, coconut oil, eggs, and salt together in mixing bowl. Add baking soda, then apple cider vinegar, and quickly mix to distribute throughout. 2. Drop rounded tablespoonfuls of batter onto baking sheet. Use back of spoon or your hands to spread batter into rounded disc shapes about 2½-inches wide and ¼-inch thick. 3. Bake 11–13 minutes, or until moist but cooked through. Cool 10 minutes before serving. PER BISCUIT: 115 cal; 3g pro; 10g total fat (8g sat fat); 3g carb; 83mg chol; 129mg sod; 1.5g fiber; <1g sugars
Celebrate Thanksgiving in your own style. One client of mine, for instance, decided to ditch the mashed potatoes and stuffing and serve roasted cauliflower and eggplant with her turkey. Sure, it’s unconventional, but cauliflower and eggplant are her (and her husband’s) favorites, so why not? The idea is to make a meal that you and your guests enjoy, even if it doesn’t conform to tradition. When in doubt, simplify, especially if there are stressful circumstances in your life. One client who was caring for her ailing father didn’t have the energy or time to make a pie from scratch, and her father preferred ice cream anyway. I suggested autumn sundaes made with gluten-free (and dairy-free if necessary) vanilla ice cream substitute topped with sliced pears, toasted pecans, cinnamon, and a drop or two of pure maple syrup. It was a hit with her dad—and everyone else! The Healthy Edge
HE_November2015_clean eating_JS.indd 31
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natural gourmet
leftover heaven
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
After the feast, don’t toss the scraps. Try our delicious Second Thanksgiving Soup
O
Notes From Chef Jeannette:
Second Thanksgiving Soup SERVES 4 If you’d rather not use leftover potatoes, substitute 1 can of red beans, drained and rinsed, for an extra dose of fiber and protein. 2
Tbs. olive oil
3
large shallots, chopped
2
celery stalks, chopped
I love using the Thanksgiving turkey carcass to
2
carrots, peeled and thinly sliced
make homemade stock. The simplest method is
4
cups turkey stock (or low-sodium chicken broth with 1 tsp. organic chicken Better than Bouillon)
to strip the bones of useable meat after your feast, and then break up the carcass to get it to fit into
1½ cups cooked turkey, shredded or chopped into bite-sized pieces
your slow cooker. Add any extra skin and organs
1
cup chopped leftover roasted or baked potatoes or yams
to the bones and cartilage and cover everything
1
cup frozen corn
with cold water. Add a splash of raw apple cider
⅓ cup dried cranberries
vinegar (this helps the bones release good-for-you
2
Tbs. Marsala wine
collagen into the stock), a quartered, unpeeled
1
tsp. dried thyme
onion, carrot, and celery stalk plus a teaspoon of
½ tsp. each salt and freshly ground pepper, or to taste
peppercorns. Cover and cook all night on low. Cool slightly and strain out and discard all the solids the next morning. If you wish, you can chill the stock and skim off the fat that congeals on the surface for fewer calories. Use or freeze the stock for future soups and stews.
32
PHOTO: PORNCHAI MITTONGTARE
K, so Thanksgiving is over and you survived. I’m going to assume you’ve already dealt with the guilt (“I can’t believe I ate three portions of Aunt Mary’s key lime pie!”) and now you’re dealing with more practical, mundane issues such as: What the heck am I going to do with all this leftover food!?! How about making soup? Soup is the best-kept secret in the diet world. It’s what’s called a “high volume” food, meaning it takes up a lot of space in your tummy while “costing” you relatively few calories. It’s the best “appetite suppressor” (read “diet aid”) that I know of. It fills you up. It almost always has a low glycemic load, and helps even out your blood sugar. And—especially in a case like this—it’s so darned nutritious that you’ll wonder why you don’t have it every day. This soup uses everything you’re likely to have on hand after your Thanksgiving feast: fresh vegetables, corn, leftover turkey, leftover potatoes, plus dried cranberries, (which are loaded with cell-protecting plant chemicals called anthocyanadins). Put them all together in this easy recipe—which is very forgiving of substitutions and individual touches—and you’ve got a delicious, easy, one-pot meal with all the fabulous flavors of Thanksgiving minus the gazillion calories.
1. In large soup pot, heat olive oil over medium heat. Add shallots, celery, and carrots, and sauté 5 minutes. Add stock, and increase heat to bring to a simmer. Simmer 10–15 minutes until vegetables are tender. 2. Gently stir in turkey, potatoes, corn, cranberries, wine, thyme, salt, and pepper, and simmer 7–10 minutes more, until everything is hot. PER SERVING: 287 cal; 20g pro; 9g total fat (2g sat fat); 33g carb; 53mg chol; 598mg sod; 4g fiber; 12g sugars
November 2015
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