Chamberlin's Healthy Edge October 2014 by HFAI

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October 2014

SUPER IMMUNITY SUPPLEMENTS & HERBS TO KEEP YOU WELL THIS WINTER

food for thought THE ANTIALZHEIMER’S DIET

plus!

OLIVES HEALTHY & DELICIOUS P. 8

licorice root FOR HEARTBURN & MORE skin secrets HOW TO BEAT FATHER TIME

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MISO MAGIC sublime soups & marinades 8/29/14 8:09 AM

Natural Factors

Echinamide Quick-Blast

Soothe your throat & clear your sinuses in one bite!* These instant relief liquid-gel softchews provide soothing eucalyptus, peppermint, and lemon in a base of honey, plus super strength Echinamide echinacea extract.

Health Logics

Fluid HA Hyaluronic Acid This liquid supplies vegan low-molecularweight hyaluronic acid (HA). HA is an essential component of the skin’s extracellular matrix.* HA also supports skin hydration and joint lubrication.* Gluten free.

Health Force

Nopal Blood Sugar Nopal cactus has been used for thousands of years by Mexican natives, both as a food and for enhanced health and vitality.* Nopal nutritionally supports blood sugar and insulin function, and supports bowel health.* It is naturally rich in soluble mucilaginous ﬁber, which allows naturally occurring nutrients to be released over time.

The Food Movement

Black Maca Root

Whole plant superfood.* This unique ecotype of maca is considered to be the most energizing, used for energy, libido, vitality and endurance.* Convenient powder form that can be added to milk, juice or smoothies. Organic and raw. Gluten free.

Creative Biosciences

Cleanse Diet 1234 Design the new you with this eﬀective formula, designed to help you slim down and cleanse your system from impurities.* Includes a clean eating diet plan to enhance results. Formulated with turmeric, saﬀron, glucomannan and green tea. No harsh laxatives.

Pines

Alfalfa Powder Alfalfa is a deep green leafy vegetable that has been consumed for centuries by people seeking a rich source of essential minerals and vitamins. It’s been called the “father of all foods” because of its nutrient content. Mix it into your favorite juice or smoothie. Certiﬁed non-GMO.

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MegaFood

Daily C-Protect Daily C-Protect is one of MegaFood’s nutrient booster powders supplying FoodState® C + antioxidant fruits and immune herbs.* With blueberries, cranberries and Uncle Matt’s organic oranges. Perfect for yogurt, smoothies and shakes. Vegan, Gluten free and Non-GMO.

Booda Butter

Booda Butter 100% pure unscented daily moisturizer for skin, hair, face, lips, nails and more. This nourishing butter is handmade in small batches with shea butter, cocoa butter, coconut oil, jojoba oil and olive oil. Vegan. Cruelty free. Soy, bee and gluten free.

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Mary Ann O’Dell MS,RD

Changing Seasons with Elderberry

Elderberries have been used in European folk medicine for a variety of illnesses from arthritis and asthma to colds and constipation. Extreme Health

Coated Goji Berries A healthy snack that supplies natural energy and antioxidants.* Rich in vitamins and minerals. NonGMO sun-dried organic goji berries under your favorite coating. Choose from Dark Chocolate, Greek Yogurt or Pomegranate Yogurt coating.

Taja Tea

Saffron Cardamom Black Tea A unique and exotic beverage that is not only delicious, but also mood boosting. A reviving blend of saﬀron, cardamom and black tea.* Promotes vitality & a better mood.* Relieves anxiety.* Anti-depressant and antioxidant.*

Elderberries are rich in vitamins A, C, bioflavonoids and anthocyanins. Research has shown that elderberry anthocyanins enhance immune function, help fight influenza (flu) and may ease symptoms of a cold. One study showed that elderberry extract shortened the duration of flu symptoms in 27 patients with influenza. When taken at the onset of symptoms, elderberry may be the best first line of defense against the flu. In addition to immune support, research suggests elderberry extract may help reduce stress, with study results showing elderberry improved stress test responses and shortened recovery time from physical exertion. Elderberry is one herb everyone should have on hand to deal with seasonal challenges.

Tiger Nuts

Supreme Peeled Tiger Nuts A seriously healthy snack food made from whole, peeled tiger tubers with a nut-like texture. Tiger Nuts are high in ﬁber and vitamins. Nut free. Vegan and gluten free.

PurExtract™ Elderberry • Supports healthy immune function.*

True Lime

• Rich in antioxidant bioﬂavonoids.*

Real flavor from real limes, crystallized and lightly sweetened with sugar and stevia. Rich in vitamin C. No preservatives, artificial sweeteners, colors or flavors. Gluten free. Available in convenient stick packs — just add to water.

• Concentrated fast-acting liquid extract.

Black Cherry Limeade

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October 2014

features 18 Boost Your Immunity This time of year, we rely on our immune systems to help fight off colds, flu, and other seasonal maladies. But age, stress, and an unhealthy diet can compromise immunity and leave us vulnerable to a host of bad bugs. Here’s a look at the best nutrients and herbs to help bolster your defenses and fight off winter woes before they start.

22 The Alzheimer’s Prevention Diet Could eating the right foods (and avoiding the wrong ones) be the key to keeping us sharp as we age— even if we’re genetically predisposed to Alzheimer’s disease? Cutting-edge neurologist and author of Grain Brain, David Perlmutter, MD, thinks so.

GMO-Free Stir-Fried Broccolette with Garlic (p. 28)

departments NEWS FLASH

STOP JOINT PAIN

Natural ways to help reduce inflammation and increase mobility.

Hot Off the Press. The latest on health and nutrition.

SUPPLEMENT ADVISOR

Mediterranean Masterpiece. A popular supplement for boosting immunity, olive leaf can do much, much more.

HERBAL ADVISOR

Licorice Root. From soothing heartburn to taming inflammation, this potent herb boasts a host of benefits.

HEALING EDGE

EXPERT’S CORNER

Seasonal Suggestions. How to stay active during the cold winter months.

UNDER PRESSURE

The best supplements for keeping blood pressure in check and warding off hypertension.

A staple in traditional Chinese medicine, this ancient herb can help manage stress, improve digestion, stimulate the immune system, and more.

PURE BEAUTY

Anti-Aging Skin Secrets. Mother Nature’s keys to fighting Father Time.

CLEAN EATING

Breathe Easy. Nutrients and herbs that support lung health and help prevent respiratory ailments.

Q&A: ASTRAGALUS

Eating Clean. Practical tips for avoiding gluten and GMOs at the store.

NATURAL GOURMET

Miso Magic. This fermented soy food makes a versatile base for soups and marinades.

FAVORITE THINGS

Happy Halloween. Time-saving ideas for a ghoulishly good party.

October 2014

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letter from the editor

The Best Defenses Staying well during the cold-weather months is never easy. The plethora of bacteria, viruses, and other nasty invaders we encounter during this time of year is overwhelming. And for many of us, each bout with colds or flu means another round of overthe-counter pills and syrups that do little more than suppress the symptoms and keep us on our feet. But there is a better approach to winter wellness, one that begins long before the leaves on the trees start to change color. It’s a natural, proactive focus on strengthening our internal defenses so that we don’t get sick in the first place. And that’s what our October issue of The Healthy Edge is all about. For starters, there’s our cover story, “Boost Your Immunity” (p. 18), which covers a wide array of nutrients and herbs that help your immune system function at peak efficiency. Then we take a more in-depth look at two immunestimulating favorites: olive leaf (p. 8) and astragalus (p. 25), and profile five supplements that support lung health and help ward off respiratory ailments (p. 12). And if you do get sick, try our simple 10-Minute Chicken Soup recipe (p. 30). Made with miso—the super soyfood known for its immune-boosting prowess among other benefits—this healing dish is guaranteed to be the most delicious dose of medicine you’ll take this winter. 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. 9. 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.

October 2014

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newsflash LOW VITAMIN D BEGETS DEMENTIA The largest study of its kind, which tracked more than 1,658 American seniors for more than five years, has found that low vitamin D levels can more than double the odds of developing Alzheimer’s disease or other forms of dementia. The research, by Columbia University and six other American academic centers, along with British and French researchers, was published in Neurology. Compared with blood levels of vitamin D above 50 nmol/L, levels below 25 nmol/L multiplied risk 2.25 times, and 25–50 nmol/L increased risk 1.53 times. Ask your doctor for a test— it may be covered by insurance.

probiotics lower blood pressure Probiotic supplements and yogurt or other fermented foods can lower blood pressure, according to research published in the journal Hypertension. Australian researchers examined nine earlier studies that followed a total of 543 people, and found that consuming probiotics for at least eight weeks lowered systolic blood pressure (the top number) by an average 3.56 millimeters of mercury (mm Hg), and diastolic blood pressure (the lower number) by an average 2.38 mm Hg. People with slightly elevated blood pressure experienced the biggest drop. The most eﬀective supplements contained multiple strains of probiotics. An eﬀective daily dose was at least 100 billion colony forming units (CFUs).

ASHWAGANDHA HELPS DIABETICS Sensoril, a special extract of ashwagandha roots and leaves, can improve the health of arteries in people with diabetes, according to a study published in the International Journal of Ayurveda and Pharma Research. Scientists compared the effect of a placebo with 250 mg and 500 mg daily of Sensoril among 60 diabetics who were also taking metformin. After 12 weeks, both doses of the supplement improved the health of blood-vessel linings, damage to which leads to diabetes complications and increases risk for heart disease. Sensoril is available in many ashwagandha supplements.

Pycnogenol Good For The Ears Tinnitus, or ringing in the ears, can be a debilitating problem, but an Italian study found that Pycnogenol, a special extract of French maritime pine bark, can bring relief. The supplement also relieved dizziness and intermittent hearing loss that are symptoms of Meniere’s disease. The study, which was published in the peer-reviewed Italian journal Minerva Medica, tested 150 mg daily of Pycnogenol (in combination with the usual medical treatment) against a placebo among 107 people suffering from these conditions. After 6 months, 87 percent of those taking Pycnogenol experienced complete relief of symptoms, compared to only one-third of those taking a placebo.

October 2014

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supplement advisor

mediterranean masterpiece Olive leaf enhances immunity and more

he leaf of the olive tree has become a popular immune supplement to prevent and treat colds, flu, and other infections, but it does even more. Studies show that olive leaf reduces the most common risk factors for heart disease, diabetes, and premature aging—a combination of symptoms described as metabolic syndrome. Such risk factors include elevated blood pressure, triglycerides, and blood sugar; unhealthy cholesterol; insulin resistance; and belly fat. How can one leaf do so much? As with many plants, science has yet to identify all of its constituents, but test-tube, animal, and human studies have shown that some of the components found in olive leaf have strong antioxidant, anti-inflammatory, antimicrobial, and antiviral properties. Oleuropein, which is partially responsible for the pungent, bitter taste of extra virgin olive oil, is considered to be a key substance. Most of the research has focused on olive oil, because it’s a staple in the Mediterranean diet that is associated with low levels of age-related diseases and a longer life. Initially, the benefits of the oil were attributed to the characteristics of its fat, but other plant oils with similar types of fat are ineffective in improving health. More recently, scientists have realized that compounds other than fat, such as oleuropein, are at least partially responsible for the healthy qualities found in olive oil. Oleuropein is a polyphenol, a beneficial class of nutrients in fruits and vegetables. Olive leaf supplements provide these nutrients in a concentrated form, without the fat.

Enhancing Immunity Olive leaf has been used therapeutically in Mediterranean regions since the days of ancient Egypt. But in this country, interest was sparked about 20 years ago when an article in the Townsend Letter for Doctors and Patients called the supplement “nature’s antibiotic,” and some integrative physicians began using it to treat bacterial, viral, and fungal infections. Since then, there haven’t been any published human studies of olive leaf’s immune-enhancing beneﬁts. However, in addition to anecdotal evidence, unpublished research with 500 patients at a clinic in Budapest, Hungary, found that it was very eﬀective in treating respiratory tract infections, dental infections, viral conditions such as herpes, and skin infections.

Minimizing Metabolic Syndrome “There is enough evidence to suggest that this is a really useful, non-toxic, and safe addition to our health care for a condition that, according to the authorities, affects some 30 percent of Americans,” says David Winston, RH (AHG), a registered herbalist, founding and professional member of the American Herbalists Guild, and author of Adaptogens: Herbs for Strength, Stamina and Stress Relief. But the numbers may be much higher, he adds. In his practice, between 50 and 60 percent of patients suffer from metabolic syndrome. In studies, these are some of the results produced by olive leaf supplements: Lowered blood pressure as effectively as the drug Captopril, and lowered triglycerides (which the drug did not do), in a study published in Phytomedicine.

Significantly improved levels of fasting blood sugar and insulin among 79 people with type 2 diabetes in a study published in the Journal of Medicinal Food. Improved insulin sensitivity by 15 percent and significantly reduced the risk for metabolic syndrome among 46 middle-aged men in a study published in PLoS One (Public Library of Science). Lowered blood pressure and harmful LDL cholesterol in a study that was published in Phytotherapy Research. For people who are relatively healthy, Winston sees olive leaf as being beneficial for the following groups: those with mildly or moderately elevated blood pressure, or blood pressure that creeps up a bit higher year by year; for those who are obese or have a belly (indicates risk for metabolic syndrome); or anyone with a family history of atherosclerosis. “Olive leaf,” he says, “seems to be one thing that could potentially help people to live significantly healthier and hopefully longer, better lives.”

Antioxidant Power In tests of antioxidant potential, this is how an olive leaf supplement compared to superfruit juices:

28x noni juice 9x mangosteen juice 8x açai juice 6x goji juice

October 2014

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By Vera Tweed

Olive You— Cooking with Olives Chopped and combined with capers and sun-dried tomatoes; scattered atop pan-seared sea bass; or roasted with blood oranges, garlic, and rosemary, few foods are the culinary equal of olives. All olives are the fruit of the Olea europaea tree, but they vary depending on when the fruit is picked. Some to try: MANZANILLA OLIVES. These are the pimentostuffed green versions that you see in glass jars on supermarket shelves. More upscale versions are stuffed with blanched almonds, bits of blue cheese, slivers of garlic, rolled anchovies, or thin slices of habanera peppers.

The Manzanilla is medium-sized, plump, and tender, with smoky, almond undertones. You can chop them, combine with capers, olive oil, minced garlic, and parsley, and serve on baguette slices. Or add chopped Manzanilla olives, minced red peppers, and fresh oregano leaves to scallops sautéed in garlic and olive oil. CERIGNOLA OLIVES. Impressively large, with a firm, meaty flesh and taut skin, these are equally popular and delectable in the unripe green or fully ripened black versions. Green Cerignolas have a fresh, light, fruity flavor, while the black ones are sweet and buttery. Try adding quartered green Cerignolas, chopped dried apricots, chickpeas, and minced parsley to couscous. Or add chopped black Cerignolas to sautéed asparagus, radicchio, fennel, and fresh thyme leaves. KALAMATA OLIVES. These are best known for their role in Greek cuisine, especially as a key player in Greek salads. Kalamatas have a purplish tint; plump, juicy flesh; and a winey bite. Combine whole Kalamatas with crushed garlic cloves, olive oil, coarse sea salt, and chopped rosemary leaves, and roast until sizzling. Or toss halved Kalamata olives, chopped roasted tomatoes, minced basil leaves, and grated Asiago cheese with hot bow-tie pasta. —Lisa Turner

HOW TO BENEFIT In studies that tested olive leaf’s effects on blood pressure, blood sugar, insulin resistance, cholesterol, and triglycerides, 500 mg twice daily, or 1,000 mg once daily have been effective dosages, using a standardized extract with 16 percent oleuropein. For immune enhancement or treatment, follow product directions. Olive leaf is available in capsules, tinctures, and teas.

Paragon Plus Opti-Extract Olive Leaf provides the antimicrobial, antiviral, and antibacterial power of olive leaf extract in convenient capsule form.

Herbtheory Heart & LDL includes a blend of olive leaf extract, plus turmeric and other protective herbs that work synergistically to help keep cholesterol levels in check.

Seagate Olive Leaf Homeopathic Nasal Spray features olive leaves, harvested and processed at their maximum potency and antioxidant levels, for quick relief of cold and sinus irritation.

The Healthy Edge

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herbal advisor

licorice root

eople used licorice root (Glycyrrhiza glabra) medicinally 4,500 years ago in ancient Egypt and Syria. Today, it’s recognized as one of the most researched herbal remedies, and studies have confirmed many of its traditional benefits. Two types of licorice root supplements are sold, and it’s crucial to understand the difference between them. One type is essentially a whole licorice root extract that contains glycyrrhetinic (pronounced gli-sir-eh-tin’-ic) acid, which is helpful in resolving adrenal exhaustion, but may cause hypertension if overused. The other type is deglycyrrhizinated— commonly known as DGL licorice—in which the glycyrrhetinic acid has been removed. Medicinally, glycyrrhetinic acid blocks the body’s breakdown of cortisol, which has potential health benefits and risks. Glycyrrhetinic acid can boost adrenal gland function, which enhances our stress resistance. However, consuming too much glycyrrhetinic acid can mimic the body’s over-production of the hormone aldesterone, leading to high blood pressure, sodium and water retention, and potassium depletion. Whether you take DGL licorice or whole extract, and how much, depends on your condition and desired outcome.

1. More Energy Chronic stress increases levels of the stress-buﬀering hormone cortisol. Adrenal exhaustion develops when the body can no longer sustain high cortisol production. Fatigue typically follows, and many people become dependent on caﬀeine. Licorice root (containing glycyrrhetinic acid) blocks the body’s breakdown of cortisol, enabling a restoration of normal levels of the hormone. Note: People with adrenal exhaustion typically have low cortisol levels in the morning and high levels in the evening, providing a late-night 10

By Jack Challem, ASN

Three good reasons to take this herbal remedy

“second wind.” Take licorice root supplements with breakfast and lunch, not in the evening, to help restore a normal cortisol pattern.

2. Heartburn Help Licorice is considered to be a demulcent—that is, an herb that provides a soothing coating to the upper digestive tract. DGL licorice supplements may lead to improvements in heartburn, gastric reflux, and gastric and duodenal ulcers. 3. Less Inflammation Licorice has broad-spectrum anti-inflammatory properties—important because every disease process involves inflammation, including heart disease and diabetes. Additionally, some evidence indicates that licorice root may help in reducing blood sugar and insulin resistance, the hallmarks of prediabetes and type 2 diabetes. Although these studies used pure glycyrrhetinic acid, it may be better to use DGL licorice root to avoid an increase in high blood pressure. Cell studies have documented that licorice root reduces the activity of many different proinflammatory compounds, including cyclooxygenase, lipoxygenase, and prostaglandin E2. In Japan, a product containing glycyrrhetinic has been used by doctors for more than 60 years to treat allergies and hepatitis. The German government has long licensed licorice root as a medicinal tea for the treatment of bronchitis and gastritis.

For all other needs, use a DGL licorice supplement. Follow label directions because product potencies may vary. Glycyrrhetinic acid (also known as glycyrrhizin) is 50 times sweeter than sugar— hence, its use in candies. However, licorice candies typically contain large amounts of sugar and should not be used medicinally. In fact, many candies use similar tasting herbs, such as anise or fennel, to mimic the taste of licorice.

Alvita Licorice Root Tea. Glycyrrhizic acid found in licorice root gives this tea a naturally sweet taste. Pillow-style tea bags are oxygen bleached, not chlorine treated, and are dioxin free.

Natural Factors DGL Licorice. This chewable form of licorice has been specially processed to have glycyrrhizin removed. This form helps protect the stomach lining and intestinal wall.

Dosage Guidelines If you suﬀer from adrenal exhaustion, opt for a “whole” licorice root supplement or tincture containing glycyrrhetinic acid. Before taking licorice for adrenal exhaustion, make sure you have a correct diagnosis. Some of the key symptoms include fatigue, low blood pressure, and dizziness when standing up.

Paragon Plus PurExtract Licorice. This concentrated fluid is extracted from whole licorice root, so it contains all the known active constituents of licorice.

October 2014

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healing edge

By Lisa Turner

breathe easy

Five remedies that promote lung health and protect against colds and flu. Reach for these at the first sign of illness

here’s not much you can do about the weather; but when winter winds and forced air heating systems irritate your delicate respiratory tissues, natural herbal, homeopathic, and vitamin supplements can help improve lung health. Breathe easier with these selections:

WHAT TO TAKE: Andrographis is sold in

combination formulas for respiratory health, or alone as a single herb. Take according to product directions.

PLATYCODON. This root from a plant

VITAMIN D. Studies have found that

vitamin D boosts the body’s natural defenses, and helps ward oﬀ viruses that cause respiratory illness. But in the winter, when sunshine is at a minimum, levels of this nutrient can drop dramatically. That’s where vitamin D supplements come in. In addition to boosting immunity in general, vitamin D supplements may also reduce children’s risk of respiratory infections. In this study, kids who took 300 IU of vitamin D per day cut their risk of respiratory infection in half. Other studies show the direct impact of vitamin D on respiratory and lung health, including preventing viral and bacterial respiratory infection, asthma, and other conditions. WHAT TO TAKE: The National Institutes of Medicine recommends 600 IUs per day before age 70, and 800 IUs per day thereafter. Other groups recommend more, especially for people at risk of deﬁciency. Ask your doctor to test your vitamin D levels, and supplement accordingly.

MEDICINAL MUSHROOMS. In traditional

Chinese medicine, mushrooms have been used for thousands of years, and modern science has recognized the ability of reishi, shiitake, and maitake mushrooms, especially, especially to support immune function. Paragon Plus All-Well Cough Formula. This traditional Chinese formula offers soothing relief of cough and congestion with herbs including platycodon, fritillaria bulb, white mulberry root, and more.

Other studies have pointed to the immune-boosting beneﬁts of turkey tail mushroom (Coriolus versicolor), including a reduction of cancer risk. WHAT TO TAKE: Many formulas combine several mushroom varieties for a broader approach to immune health. There’s no set dosage for medicinal mushrooms; follow the instructions on the product label.

ANDROGRAPHIS. Like mushrooms, andrographis been used in traditional medicine to protect against infection. Research shows that it improves symptoms of upper respiratory tract infections, and may also prevent them from occurring. In one study, andrographis was twice as eﬀective as a placebo at reducing cough, nasal discharge, fever, sore throat, earache, and other symptoms. Andrographis may also lessen the severity and duration of the ﬂu in general, and can prevent infection.

Akin’s & Chamberlin’s Myco-8 Defense Formula. This vegan complex enhances immunity with a combination of eight beta-glucan-rich medicinal mushrooms, including shiitake.

that grows in China and Japan has long been used to treat lung and throat disorders. In modern studies platycodon, alone and in combination with other herbs, shows promise in treating ﬂu symptoms and lung cancer. Many formulations for respiratory health include a combination of platycodon and other herbs that have been shown in studies to treat a variety of respiratory conditions. WHAT TO TAKE: Chinese herbals work best in targeted formulations; look for combination products and follow label directions.

BRYONIA. This homeopathic remedy is generally used for dry, hacking coughs and to soothe irritation in the upper trachea. Other homeopathics used for respiratory conditions include causticum, for cough with a raw, painful feeling in lungs and a sense of heavy mucus under the sternum; antimonium, used for whooping cough and in the early stages of bronchitis; pulsatilla, used for gagging, choking coughs and a sense of heaviness in the chest; and ipecacuanha, used to treat coughs that include a rattling of mucus in the chest, without expectoration. WHAT TO TAKE: Many diﬀerent homeopathic formulas are available, depending upon your speciﬁc set of symptoms. Like Chinese herbs, homeopathic remedies are best used in well-formulated combinations.

Boiron Chestal Honey Homeopathic Cough Syrup. This tasty syrup coats and soothes the throat with a blend of honey and homeopathic medicines, including bryonia.

October 2014

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Ester-C® Capsules, Tablets or Delicious Orange Effervescent. Available at health, natural food and vitamin specialty stores.

The Better Vitamin C.

, Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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expert’s corner

By Emily A. Kane, ND, LAc

seasonal suggestions How to keep that summer glow all winter long

I’m very active and energetic in the warm months, but I have a hard time keeping it up in the winter. What would you suggest? — Sue R., New York

You’re not alone. Most of us ﬁnd that it’s easier to exercise and eat healthy during the spring and summer. Thanks to the warm weather and abundant daylight, we’re drawn to spend more time outside and less time hunkered down indoors. Plus, it’s easier to eat healthy in the summer when there is so much wonderful produce in season! Wouldn’t it be great if we were only drawn to health-promoting foods and easily able to prioritize the time it takes to engage in self-care? Unfortunately, that’s not the case—it takes a little work to stay healthy. But with some planning and eﬀort, you can develop a healthy winter routine.

Back to Basics Start your mornings oﬀ with a few stretches, a good skin brushing, a shower, and a fresh smoothie. Pack yourself a healthy lunch. Walk vigorously during your lunch break, go to the gym after work, and/or try doing Kegels or other physical therapy exercises throughout the day. In the evening, slow down long enough to prepare a healthy dinner and eat it calmly. Plan your menus ahead, and make time to shop for produce two to three times per week. Keep your pantry stocked with staples that can form the basis of a healthy meal: onions, olive oil, vinegar, spices, lemons, brown rice, soup stocks, legumes, sardines, and canned tomatoes. At night, develop a bedtime routine that includes push-ups, sit-ups, and squats, as well as thorough dental hygiene. Stay oﬀ the computer for at least an hour before bedtime. And go to bed early enough to get eight hours of sleep.

1. The body needs to move. Get in the habit of stretching and skin brushing in the morning. Find a long-handled brush, like one available from Yerba Prima. Brush your whole body, including your soles and palms, with long strokes toward the heart. As the largest organ of elimination, your skin sheds its outer layer constantly. You can help this process along with dry skin brushing. After brushing your skin, engage in a brief stretch routine that catches all the major muscle groups: quads and hamstrings, abdominal muscles, biceps, and triceps. Or if you prefer yoga, do three to eight leisurely Sun Salutes. Beyond this, try to get 150 minutes of cardiovascular exercise weekly.

Regular Routine Just like children, adults generally thrive with the right balance of routine and surprise. Of course, the nature of surprises is that we can’t control them. Routine, on the other hand, is a little more reliable. I’m a big fan of health-promoting routines that help maximize our life experience. We can’t do as much—or enjoy it as much—if we’re tired or in pain. Here are two of my favorite routines to keep the summer glow going: 14

2. Be good to yourself. Organize your day with care and consideration for your comfort, safety, and potential for growth. Taking the high road is always a bit more work, but inﬁnitely more satisfying. One useful “routine” is to be nice to everyone you encounter (unless they are completely misbehaving) during the course of the day—whether in person, on the phone, or in an email.

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Under Pressure: Natural Solutions for High Blood Pressure

BY MARY ANN O’DELL, MS, RD

pressure. Controlling your weight, quitting smoking, and increasing exercise are all controllable areas in your life that can help reduce your risk for high blood pressure.

DO YOU KNOW your blood pressure numbers? A blood pressure of less than 120/80 is considered ideal. High blood pressure (hypertension) begins when the arteries begin to narrow, often due to cholesterol and fat build-up. The heart has to pump harder as arteries lose flexibility. The symptoms of high blood pressure can often go unnoticed, but the results can be devastating—stroke, heart attack, or even death. Here’s how to keep it under control:

Increase Omegas. It is well known that omega-3 fatty acids may help reduce blood pressure. Include omega-3-rich foods in your diet, such as cold water fish or flax, chia, and hemp seeds. Fish oil supplements have also been suggested as a means to increase omega3 fatty acid intake. While fish oil supplements are good, krill oil may be an even better option. The omega-3s in krill oil are in the form of phospholipids, which make them easier for the body to absorb and utilize. In addition, krill naturally contains the antioxidant astaxanthin, which may also help with blood pressure.

Reduce your Risk Factors. Experts agree that excess weight, smoking, and a sedentary lifestyle play major roles in elevated blood

Add Natural Support. Apocynum, also known as Luobuma, is an herb traditionally used in China to make a tea used as a tonic for the heart or to help reduce anxiety. Luobuma contains flavonoids and glycosides that have been shown in research to help relax blood vessels and may have an antihypertensive effect. Grape seed extract is

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8/26/14 4:12 PM

Stop Joint Pain, Naturally

BY SALLY KARLOVITZ, CN

NEARLY HALF OF THE AMERICAN population has some form of arthritis or chronic joint symptoms. While many people reach for over-the-counter anti-inflammatories, there is much that can be done naturally to help reduce joint pain and inflammation and increase mobility. Arthritis is a disease of inflammation, so eating an antiinflammatory diet can be helpful. Steer clear of foods high in saturated and trans fats, such as fatty meats and processed foods. These foods increase inflammation and can worsen pain around the joints. Instead, calm joints down with anti-inflammatory foods rich in omega-3 fats, such as fish, walnuts, chia seeds, flax seeds, and flax oil. In addition to the diet, nature has provided a host of ingredients that can help support healthy joint function and reduce pain. Glucosamine and chondroitin are key components of healthy cartilage. These two ingredients have been shown in research to help restore joint function and support optimum joint health. MSM (methylsulfonylmethane) is a natural analgesic that has an immune normalizing effect. This makes it beneficial for treating autoimmune diseases, such as lupus, as well as for relieving joint pain. Hyaluronic Acid is found naturally in the synovial fluid surrounding the joints. It acts as a shock absorber and lubricant for joints.

Topical analgesics can also provide fast relief from joint pain. For maximum benefits look for a cream with capsaicin, which can penetrate to provide effective and immediate pain relief.

Turmeric is a common spice that possesses a big anti-inflammatory punch, naturally inhibiting an enzyme called COX-2 that causes inflammation.

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The Healthy Edge

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8/29/14 11:31 AM

BOOST YOUR IMMUNITY Nutrients and herbs that help fight off winter woes before they start BY KIM ERICKSON

NOBODY PLANS TO GET SICK. Yet no matter how careful you are, the inevitable cold or flu can strike, often without warning. For most people, bacterial or viral infections are at the root of what ails them. These everyday illnesses usually run their course until the body builds up enough immunity to fight off the infection on its own. Along the way, the immune system learns to identify various microorganisms so it can defend against them in the future. A healthy immune system is capable of dealing with the constant barrage of bacteria and viruses that we are exposed to day in and day out. It’s our 24/7 knight in shining armor that keeps us alive and well. A strong immune system offers protection in a number of ways: It creates a barrier against harmful microorganisms. It carries out “search and destroy” missions to find and eliminate bacteria and viruses that do get into your body. It prevents dangerous bacteria and viruses from reproducing. It triggers the destruction of damaged cells in a process known as apoptosis. 18

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However, as efficient as this defense system is, there are a number of things that can weaken our immunity. Topping the list is age. As we grow older, our ability to fight off disease diminishes, possibly because the body is less able to produce immune cells. Many health problems are also linked to an unhealthy lifestyle. Chronic stress, lack of physical activity, and a poor diet can weaken even the strongest immune system. Luckily, these are factors we can control.

Building a Strong Fortress Your immune system functions better when it’s well nourished. But relying on food isn’t always enough. The following supplements can help your immune system to function optimally. Aged Garlic Extract (AGE) is best known for its cardiovascular benefits. But scientists at the University of Florida have found that this pungent herb (2.56 grams daily) also reduces the duration of cold or flu by as much as 61 percent. It does this by increasing the number of immune cells, especially NK cells and gamma-delta T-cells. Astragalus has a reputation as an antiviral and immune booster. It is rich in polysaccharides, flavonoids, trace minerals, and amino acids. Studies show that it can stimulate the immune system by increasing the activity of NK cells, macrophages, and T-cells. Taken longterm, it may help prevent some upper respiratory conditions. Take ¼–1 tsp. liquid extract, one to two times daily. Elderberry possesses potent immunemodulating, antiviral, and antioxidant properties. A randomized, double-blind, placebo-controlled study of 60 flu patients found that people taking elderberry got relief from their symptoms four days earlier than their placebopumping counterparts. Another study tested elderberry against 10 different strains of the influenza virus and found that it stopped all of the flu strains dead in their tracks by significantly boosting cytokine production. Take 5 ml daily for prevention, and 15 ml one to two times daily for acute viral infections.

DISEASE-FIGHTING FOODS 1. Beef. Zinc—found in red meat—plays a key role in the development of white blood cells. Just make sure you opt for lean cuts and enjoy it no more than twice a week to keep saturated fat to a minimum.

2. Carrots. An excellent source of beta carotene, carrots support the mucus membranes that line the respiratory and intestinal tracts, making it harder for pathogens to enter the bloodstream. Beta carotene also increases the number of NK cells and T-helper cells. 3. Fish. Selenium, plentiful in shellfish, helps white blood cells produce cytokines— proteins that help clear viruses out of the body. Salmon and other fatty, cold-water fish are rich in omega-3 fats, which reduce inflammation. 4. Spinach. This popular leafy green vegetable is loaded with folate and vitamin C, which aid in DNA repair and help the body produce new cells and tissues. 5. Tomatoes. They are packed with lycopene and vitamin C, and studies suggest that a diet rich in cooked tomato products can lower free radical damage to immune cells by up to 38 percent.

Bacteria or Virus? What’s the difference between bacteria and a virus? They can both cause similar symptoms and make you feel miserable. But that’s where the similarity ends. Bacteria are single-celled organisms that can multiply rapidly. A virus, however, isn’t really alive. It’s just a fragment of DNA or RNA that’s surrounded by a protective layer of protein. So how can it make you sick? A virus is capable of latching onto healthy cells and injecting its genetic material. Once inside, it hijacks the cell’s machinery, redirecting it to produce the virus.

6. Watermelon. This summertime favorite is a wonderful source of glutathione. Since white blood cells rely on the availability of this key antioxidant to reproduce, enjoying this juicy fruit often can help you maintain adequate glutathione levels. 7. Yogurt. This tangy fermented food provides beneficial probiotics that help protect against harmful bacteria and fosters white blood cell production.

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BOOST YOUR IMMUNITY, cont. Iron is an essential mineral that plays a complex role in immunity. A deficiency impairs immune function—including inflammatory response—and increases susceptibility to infection. But make sure to have your iron levels measured before reaching for a supplement. Too much iron is just as harmful as too little since the immune system keeps invading microbes in check by depriving them of this key mineral. Also, iron is necessary for bacteria to reproduce, so if you supplement with iron and develop an infection, take a break from it. Olive Leaf has been used medicinally since ancient times. The secret to its healing powers lies in the herb’s natural antioxidants, especially oleuropein— a compound with antibacterial and antifungal properties. Unlike antibiotic drugs, it targets specific microbes and allows healthy bacteria to thrive. Olive leaf’s bacteria-busting abilities have been shown in several studies to target some extremely harmful microbes including Helicobacter pylori (the ulcer bug) and Staphylococcus aureus. Oregano is a powerful antioxidant and antibacterial, thanks to high levels of carvacrol. Studies suggest that the

HOMEOPATHIC HELP If you do find yourself under the weather, consider homeopathy. Based on highly diluted non-toxic remedies, homeopathy safely stimulates the body’s own inherent healing capacity. Based on the principle that “like cures like,” homeopathic medicine contends that symptoms are a sign that the body is trying to heal itself against illness. As such, homeopathy works with your whole body to make you well instead of simply suppressing symptoms. Common ailments such as a cough, cold, or the flu are good candidates for self-treatment with homeopathy. One study found that taking a proprietary over-the-counter homeopathic medicine within 24 hours of the onset of the flu eased or completely resolved symptoms in 63 percent of patients within just 48 hours. As this study suggests, it’s important to begin taking a homeopathic dilution as soon as you notice symptoms. Picking the right remedy also matters. Since homeopathy stimulates the body’s natural defenses, choose a homeopathic medicine that most closely matches your symptoms.

oxygen molecules in carvacrol team up with the water in your body to create heat that kills bacteria. When pitted against common infectious microbes, oregano oil can kill Salmonella, E. coli, and several types of Staphylococcus. Take 200 mg, one to three times per day. Plant Sterols are fats similar in structure to cholesterol. When joined in the proper ratio of 100:1 with special sugar molecules called sterolins, plant sterols help regulate immune function.

Studies suggest that this dynamic duo selectively increases lymphocytes, which can boost underactive immunity and modulate an overactive immune system. Probiotics strengthen the barrier function of the intestinal wall and boost immunity by stimulating the body’s production of natural killer cells and T-cells. New research also shows that some probiotic strains tame intestinal inﬂammation that can lead to future health problems.

WINTER IMMUNITY SURVIVAL KIT Update your medicine cabinet with these natural cold and flu busters.

Paragon Plus All-Well Formula supports immune function with vitamins, minerals, and herbal extracts including echinacea, goldenseal, garlic, astragalus, and medicinal mushrooms.

Viva Ultra Duo-Dophilus This bacteria blend boasts eight active probiotic strains plus prebiotic FOS to nourish and promote the growth of good bacteria. Use daily for immune health.

Nature’s Answer Original Sambucus is a concentrated black elderberry syrup that can supercharge your immune system. It may help shorten the duration of a virus if you are sick.

North American Herb & Spice Oreganol Oil of Oregano This liquid has powerful antibiotic and antiviral qualities. A drop or two under the tongue or mixed with water does the trick.

October 2014

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8/29/14 9:46 AM

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THE ALZHEIMER’S PREVENTION DIET According to a cutting-edge neurologist and author of the book Grain Brain, Alzheimer’s disease is preventable—even among genetically predisposed people. The right diet holds the key By Vera Tweed

“

Do you eat a lot of fat?” the

doctor asks a new patient. “Oh, no, I really try not to,” is the most common response. “Wrong answer,” says David Perlmutter, MD, board certified neurologist and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar— Your Brain’s Silent Killers. The emphasis on avoiding fat, says Perlmutter, has increased the amount of carbohydrates in our diet to such an extent that they’re driving soaring rates of Alzheimer’s disease while depleting us of fats that are building blocks for healthy brain function. But with the right diet, Alzheimer’s is, as he puts it, “absolutely a preventable disease.” This flies in the teeth of common wisdom, as does Perlmutter’s assessment of the cause of Alzheimer’s. In conventional medical thinking, brain plaques are believed to cause the disease, or at least be the chief contributing factor. Not so, says Perlmutter. “Alzheimer’s is inflammation of the brain,” he says. “The plaques are a response that the brain is mounting against the inflammation, not the other way around.” The latest imaging studies show that half of people with high plaque levels are completely normal, he adds, and drugs that target plaque make patients more demented, not better. In short, Perlmutter has discovered that today’s conventional perspective on

PROTECTIVE SUPPLEMENTS Along with the right diet, Perlmutter recommends these supplements: DHA: 1,000 mg daily. Ideally, take DHA derived from fish oil, either as a DHA supplement or in a fish oil product that contains a combination of DHA and EPA, the key omega-3 fatty acids. If you’re vegan, look for DHA derived from algae—it can be found in some protein powders and oils, in addition to pills. Regardless, be sure to get a daily dose of 1,000 mg of DHA. RESVERATROL: 100 mg daily. TURMERIC: 200 mg daily (about a pinch of powdered turmeric). PROBIOTICS: A daily dose that contains at least 10 billion active cultures from at least 10 different strains, including Lactobacillus acidophilus and Bifidobacterium. COCONUT OIL: 1 tsp. daily. ALPHA-LIPOIC ACID: 300 mg daily. VITAMIN D: 5,000 IU daily, or get your blood levels tested to determine your personal needs.

Alzheimer’s disease, the most common form of dementia, is fraught with unsound principles that block eﬀective prevention. He has also uncovered a nutritional solution.

THE GENETIC KEY We can’t change our genes. However, says Perlmutter, “We have the profound ability to modify our genetic expression, based upon our lifestyle choices.” And genetic expression is what determines whether or not we get Alzheimer’s or other diseases. Our food inﬂuences which genes are turned on or oﬀ. The combination of carb overload, lack of the right fats, and often gluten, turns on genes that raise risk for Alzheimer’s disease. Carbs and Sugar—Eating too many carbs

and too much sugar for too long leads to chronically high blood sugar levels. Imaging studies show that chronic high blood sugar, at levels that are medically considered “normal,” can contribute to shrinkage of the brain. More speciﬁcally, an A1c test measures blood sugar during the previous three months. A reading below 5.7 is considered normal, 5.7–6.4 is prediabetic, and 6.5 or higher is diagnosed as diabetes, which doubles risk for Alzheimer’s. But risk for the disease, says Perlmutter, begins to increase when A1c is higher than 5.2.

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Fats—It’s well known that omega-3 fats from fi sh, and fat in olive oil, are anti-inflammatory and good for every aspect of our health, but saturated fats are misunderstood, says Perlmutter. Studies show that saturated fats (even butter) neither raise nor lower inflammation, but are necessary building blocks for the brain. There is one caveat: Fat from conventionally raised animals is toxic, because they’re fed pro-inflammatory corn and pesticide-laden feed, which isn’t their natural diet. Good sources of brain-building saturated fat include meat, eggs, and dairy products from animals that are grass-fed, free-range, and raised without the use of hormones, antibiotics, or pesticides. Coconut oil and avocados are other good sources of beneficial fats. Gluten—Sensitivity to gluten can trigger dementia, says

Perlmutter. And it’s under-diagnosed—so much so that he recommends everyone get checked with a comprehensive test such as that from Cyrex Laboratories (cyrexlabs.com). Many commonly used tests aren’t sensitive enough to detect intolerance. But gluten poses a much bigger problem.

“Even in small amounts—in everybody, not just those who are so-called gluten sensitive—it actually disrupts the junctions in the gut,” he says. This leads to a leaky gut, which triggers autoimmune reactions and inﬂammation in the whole body, including the brain. Although the degree of reaction to gluten varies from one person to another, says Perlmutter, it’s an ingredient that is best avoided by everyone.

THE RIGHT DIET At first glance, the diet seems pretty simple. Skip over glutenfilled grains, starchy vegetables, and sugar, and eat anything that’s left, making sure to choose only organic, grass-fed meat and dairy products, fi sh that isn’t toxic, and organic versions of everything else. However, putting this theory into practice is another story, because most of the food that surrounds us is high in starchy carbohydrates or sugar, or doesn’t fit the bill in other ways. Even “healthy” foods can come with pitfalls. For example, gluten-free foods can be high in starch. Fruit juices, although nutritious, are high in sugar. Meats and dairy products that are both organic and grass-fed can be difficult to find. But the more you do find, the better off you’ll be, and the underlying principles Perlmutter recommends are quite realistic to put into practice. For example: Eat a piece of fruit instead of drinking fruit juice, but no more than one piece per day. Instead of milk in coffee, use (organic, grass-fed) heavy cream, because milk contains sugar in the form of lactose, but cream contains much less. Eat lots of aboveground vegetables, which are less starchy than their underground cousins. You can even juice them, if you like. Eat eggs for breakfast, without the toast. Add goat cheese, avocado, or both, and any vegetables you like. Use coconut oil for cooking. Plan meals that contain a variety of vegetables—grilled, steamed, lightly sautéed, or raw—along with wild salmon or other low-mercury fish, or grass-fed, organic meat or poultry. Enjoy extra virgin olive oil and a variety of vinegars or citrus juices on salads. Choose sauces without sugar. Butter-based ones are fine as long as the butter is grass-fed and organic. Go wild with seasonings. In addition, don’t forget exercise—especially aerobic exercise. Any movement that raises your heart rate, when done regularly, can cut your risk for Alzheimer’s disease in half. “You can change, by your lifestyle choices, your genetic destiny,” says Perlmutter, “and that’s so empowering.”

The Healthy Edge

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8/26/14 11:13 AM

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8/26/14 4:19 PM

Skin: First Line of Defense

BY AMY HALMAM

OTHER THAN LOOKING esthetically beautiful, one of skin’s major functions is to defend the body against UV exposure, chemical irritants, heavy metals, xenobiotics (drugs and pesticides), and even external bacteria from another person’s cough or sneeze. Daily exposure to these elements can result in skin irritation, decreased barrier function, and, ultimately, penetration of these harmful substances into the body. When this happens, your skin’s immune system is the first to respond. The Langerhans cells in our epidermal layers play a key role in the skin’s immune system and the body’s total defense. However, after intensive exposure to the elements mentioned above, Langerhans cells retract and leave the epidermis, which suppresses the immune response that gives your skin cells the chance to heal, repair, and ward off further damage to the body. Immune-boosting foods, plenty of rest, and regular exercise help keep your immune system healthy, but few realize the importance of topical applications to boost the skin’s immune response capabilities.

White Horehound Plant Stem Cells: Skin has its own complex detoxification system known as Phase I and Phase II enzymes. White Horehound stem cell is proven to boost self-defensive action with free radical scavenging and maximization of Phase I and II enzymes. Resveratrol Probiotics: Produced through the fermentation of resveratrol, this probiotic supports collagen IV and anti-inflammatory synthesis activity, which squelches microinflammation and supports structural integrity of the skin cells.

CoQ10: Coenzyme Q10 is naturally present in the epidermis, but is readily depleted by UV radiation. CoQ10 has been shown to protect your keratinocyte cells from UV light exposure, and your body’s natural defense mechanisms from free radicals. Great skin care is all about supporting your skin’s ability to perform optimally in the face of UV radiation, pollution, harsh cleansers, and other irritants. Feed your skin the nutrients it needs for optimal defense!

Q: A:

Can you tell me a little about the herb astragalus?

Astragalus is one of the most highly revered and widely used herbs in traditional Chinese medicine. It is usually thought of as a “tonic” herb—used to strengthen or tone the body’s overall vitality, improve digestion, and support the spleen. This tonic effect may also be why astragalus is considered to be an adaptogen, an herb that encourages balance when the body is under stress. Astragalus has antibacterial, antiinflammatory, and antiviral properties, and studies have shown that it stimulates the immune system. The Chinese frequently use astragalus as an adjunct treatment for cancer. In the United States, researchers have investigated astragalus as a possible treatment for those recovering from chemotherapy or radiation treatments. In these studies, astragalus supplements have been shown to speed recovery. Additional research has focused on its liver-protective effects as well as its potential cardiovascular benefits.

So what ingredients should you look for in skin care to support the body topically?

Olive Leaf: Commonly used to treat wounds and support skin vascularity, the phenolic compounds in olive leaf have strong antioxidant and anti-inflammatory activity, and demonstrate marked antimicrobial activity against bacteria from the respiratory and intestinal tract.

Q&A

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The Healthy Edge

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8/29/14 11:32 AM

pure beauty

By Sherrie Strausfogel

anti-aging skin secrets Turn to Mother Nature for help fighting Father Time.

echnological advances in anti-aging skin care have produced potent serums, lotions, and creams that contain natural ingredients engineered to boost your skin’s collagen production while ﬁghting free-radical damage. They also have the ability to repair damage caused by the sun. Cosmetic science is to thank for the use of peptides and growth factors, which play a role in collagen production, in products promising ﬁrmer, younger-looking skin. Another breakthrough ingredient is inositol, a relative of vitamin B. According to Alex Khadavi, MD, FAAD, of the University of Southern California, “Inositol has been associated with improvement of hair growth, as well as improvement of skin.” Myo-inositol, the most prominent natural form of inositol, has been shown to strengthen hair cells, helping them retain moisture. It also helps stimulate hair growth, while low levels can lead to hair loss, skin dryness, and even eczema.

Papaya Enzyme Face Mask Clear, glowing skin is something that we all want, no matter how old we are. And exfoliation is the key to kick-starting cell renewal and keeping skin bright. The following gentle exfoliating mask is made with papaya, which is rich in vitamins A, C, and E. Papaya also contains naturally occurring enzymes and alpha hydroxy acids, which break down dull, dead skin and help to increase cell turnover. This process brings oxygen to new, healthy skin. Using this mask once or twice per week will awaken a new, smooth layer of skin, leaving you with the kind of radiant complexion you’ve always dreamed of having.

Acure Sensitive Skin Facial Cream is an unscented cream that nourishes day and night with chamomile, probiotics, and argan oil.

DeVita Evening Rich Nutritional Moisturizer drenches your skin in nighttime support with peptides, healing aloe vera, and moisture-boosting hyaluronic acid.

½ cup fresh organic papaya, mashed 1

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1–2 tsp. honey 1. Combine ingredients in a bowl and mix. Thoroughly cleanse skin, and then apply mask. Leave on for 5–8 minutes, allowing the papaya enzymes to gently exfoliate the skin. Rinse with warm water.

MyChelle Dermaceuticals G2 Instant Firming Serum contains a proven peptide complex that instantly lifts, firms, and smoothes.

Mill Creek Biotene H-24 Shampoo is a rich shampoo containing biotin, keratin protein, inositol, nucleic acids, and cysteine that nourishes hair and scalp and encourages thicker hair.

October 2014

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8/26/14 11:14 AM

CLEANSING & DETOX

made easy

My name is Brenda Watson, founder of ReNew Life Formulas. Having experienced occasional fatigue, gas, bloating, constipation and trouble sleeping, as well as dull skin and difficulty losing weight—I finally took issues into my own hands. After traditional methods didn’t work for me, I improved my health through the use of natural ingredients and a more wholesome diet. I became an expert on cleansing, detoxification and digestion, and perfected how specific blends of herbs, minerals and other natural ingredients help support the natural processes that help rid the body of unwanted waste and toxins for better overall health.*

President, ReNew Life Formulas Digestive Care Expert New York Times Best-Selling Author Public Television Health Educator

Most cleansing products today focus primarily on the colon with strong laxative herbs that force elimination. Colon elimination is important but it is only one part of the cleansing process. ReNew Life herbal cleansing programs use a combination of herbs and nutrients that support the 7 detoxification and elimination organs (lungs, liver, lymphatic system, blood, colon, skin and kidneys) for an effective cleansing and detox experience.*

B RAN D†

Choose a Total Body Cleanse & Detox Kit that’s right for you:

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30-day program • Strongest ReNew Life cleanse* • Perfect for those wanting a thorough cleanse

Total Body Cleanse™

Total Body Rapid Cleanse™

2-week program • Complete formula with organic fiber • Ideal for intermediate cleansers

1-week program • Quick, concentrated formula • Added acacia fiber

Available at health food stores and other ﬁne retailers everywhere. For more info or a location near you, call 1-800-830-1800 or visit www.RenewLifeCleansing.com

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Detoxification is the body’s natural process of filtering waste and toxins from the cells, organs and bloodstream. Cleansing is the process of eliminating toxins from the body. When these two processes function normally, optimal health is achieved.*

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ETOX &D

What is Cleansing & Detoxification?

INTERNA

Brenda Watson, C.N.C.

I founded ReNew Life because I wanted to make these formulas easily available. I’ve taken all the guesswork out for you by putting these internal cleansing programs into 2- and 3-part kits that are easy, natural, and most importantly, effective.* LEANSING Learn more at www.RenewLifeCleansing.com LC

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. † Based on SPINS natural channel data. 52 weeks ending 3.23.14 U.S. Natural Channel.

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7/28/14 11:06 AM

clean eating

by Melissa Diane Smith

eating clean Try these tips for avoiding gluten and GMOs

ith mounting evidence linking serious health concerns to GMOs—including the results of the first long-term animal study, conducted in 2012, that found tumors and organ damage in rats that ate genetically modified corn—more and more people are shunning GM foods. But how do you avoid both gluten and GMOs at the store? Try these tips: EMPHASIZE FRESH PRODUCE. GMO zucchini, yellow squash, corn, soy, and papaya (from Hawaii only) are common in America, so look for organic varieties or avoid them altogether. Otherwise, the vast majority of fresh vegetables and fruits aren’t genetically modified, so eat them freely. LOOK FOR ORGANIC OR NON-GMO VERIFIED, GLUTEN-FREE PACKAGED FOODS. Products that carry the USDA Organic seal

are produced according to regulations that prohibit the use of GMOs, prohibit co-mingling during processing and handling, and require preventive practices to avoid contact with GMOs. Products that bear the “Non-GMO Project Veriﬁed” seal are tested for compliance with North America’s only third-party standard for GMO avoidance.

BE CHOOSY ABOUT OILS. Steer clear of soybean, corn,

canola, and cottonseed oils unless they’re organic. Instead, try organic coconut oil or unreﬁned sesame oil for cooking, and extra virgin olive oil in salad dressings. UPGRADE YOUR ANIMAL PRODUCTS. Currently, there are

no genetically modified fish, fowl, or livestock that have been approved for human consumption. However, to avoid secondhand sources of GMOs—from animals raised on genetically modified feed, for example—look for meats and dairy products that come from organic, wild-caught, or 100% grass-fed animals. If you’re not sure, ask questions at the butcher’s counter, and look for Non-GMO Project Verified products, including Mary’s Organic Turkey, Ian’s Chicken Nuggets, and Crown Prince canned fish.

Stir-Fried Broccolette with Garlic* SERVES 2 Broccolette, also known as Broccolini, is a green vegetable similar to broccoli but with smaller florets and longer, thin stalks. Stir-frying, then steaming/simmering it with a flavorful broth is a good, quick way to cook broccolette. A non-GMO oil, broth, and soy sauce substitute are used to make this dish non-GMO. 2 Tbs. organic sesame oil or peanut oil 6 whole garlic cloves, peeled and cut in half ½ lb. organic broccolette, with thicker stalks halved or quartered lengthwise ¼ cup non-GMO, gluten-free chicken broth 1

Tbs. Coconut Secret Liquid Aminos Soy-Free Seasoning Sauce (you can also use San-J Tamari Gluten Free Soy Sauce, which is also non-GMO)

1. Heat oil over medium-low heat in wok. Add garlic halves, and stir-fry 1 minute. Add broccolette, and stir-fry 3 minutes more. Add chicken broth and soy sauce, cover pan, and let vegetables steam, 3 minutes. 2. Remove cover, and continue stirfrying until broccolette is crisp-tender and liquid has reduced to your liking. Serve hot.

PHOTO: PORNCHAI MITTONGTARE

For extra insurance, look for products that contain both seals (organic and non-GMO). Some examples include Lundberg Family Farms rice products; Mary’s Gone Crackers Sticks & Twigs; Hail Merry snacks and desserts; Go Raw cookies, bars, and sprouted seeds; Nutiva organic seeds; Coconut Secret soy sauce substitute, sweetener, and frozen desserts; and gluten-free versions of Paciﬁc Foods soups.

PER SERVING: 178 cal; 5g pro; 14g total fat (2g sat fat); 11g carb; 0mg chol; 581mg sod; 3g fiber; 2g sugars *Adapted from a recipe for Garlicky Broccolette with Chile by Earthbound Farm Organic.

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8/26/14 11:15 AM

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CONSUMER: Offer valid only in the U.S.A. on regular priced PGX® Satisfast™ Organic Vegan Protein Bars (36011, 36012, 36013) in participating stores. One coupon per item. Consumer pays sales tax. Coupon is non-transferable and may not be copied or reproduced. RETAILER: Coupon will be redeemed for face value and $.08 handling charge. Redemption must comply with Natural Factors redemption policy. Void where prohibited, taxed or restricted. Invoices may be requested to verify purchase of goods. Reimbursement may be refused where fraudulent redemption is suspected. Redeemed coupons must be received by Natural Factors no later than 90 days after expiration date in order to be reimbursed. Mail to: Natural Factors, 14224 167th Ave SE, Monroe, WA 98272 CPN0018

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. The beneﬁcial effects of PGX will be greatly enhanced by a healthy diet and exercise.

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7/28/14 11:12 AM

natural gourmet

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

miso magic Perfected in Japan in the 7th century, this fermented soy food continues to be prized for its anti-aging benefits. And it makes a versatile base for soups and marinades

10-Minute Chicken Soup

veryone agrees that traditionally fermented soy foods are great for you, and miso is a perfect example. Made of soybeans and koji (a culture starter from beneficial bacteria), miso is loaded with enzymes and healthy bacteria that aid with digestion and the assimilation of nutrients. Add your leftovers to this basic one-pot soup, and presto!—you have a tasty, healing, anti-aging meal. But miso isn’t the only nutritious ingredient in this quick, delicious soup. The veggies add phytonutrients, cancer-repelling indoles (from the broccoli), and a load of vitamins and minerals for very few calories. And the beans contribute about 12 grams of fiber per cup. All in all, a perfectly rounded and tasty dish that anyone can whip up before the first station break airs on the evening news.

SERVES 4

Miso is very salty, and a little goes a long way. So start with less and add more to taste. cups no-sodium chicken stock (or broth)

cups cooked chicken, shredded or diced

14.5-oz. can white beans, drained and rinsed (or 2 cups leftover cooked grains, such as brown rice, quinoa, or millet)

cups cooked or frozen veggies, such as peas, sliced carrots, broccoli florets, zucchini, cauliflower, pearl onions, edamame, or a “stir fry” mix

CHEF JEANNETTE:

1. Pour chicken stock into large soup pot, and bring to a boil over high heat. Add chicken, beans, and veggies. Reduce heat, and simmer 5 minutes, or until all ingredients are hot. 2. Stir in miso, and gently whisk to incorporate (or use a bit of hot broth to “melt” miso in small bowl before adding). Serve immediately.

PHOTO: PORNCHAI MITTONGTARE

2–3 Tbs. mellow white miso, to taste

In addition to its myriad health benefits, miso is a rockin’ staple for clean “fast food” cooking. In just minutes, it makes a flavorful, nourishing broth for soups that can feature many different types of ingredients. In addition to our delicious 10-minute soup, try a miso broth with white fish and sautéed shiitake mushrooms—a gourmet meal in less than 15 minutes! Or use it as the base for a delicious marinade for white meats or seafood. Choose lighter, sweet misos for seafood and light veggies, and the darker varieties, such as barley miso, for root veggies and grains. You can find miso paste in the refrigerated section of natural food stores and whole foods grocers. Look for it near the tofu and other Asian offerings. 30

PER SERVING: 288 cal; 30g pro; 6g total fat (2g sat fat); 26g carb; 53mg chol; 543mg sod; 8g fiber; 4g sugars

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11g Protein 15g Protein with 1/2 cup skim milk

9g Fiber 4g total fat per serving

NON-GMO Project Verified

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8/11/14 10:46 AM

favorite things

by Lisa Turner

EASY EATS The key to a delightfully ghoulish Halloween menu is to keep it simple: Stick to prepared foods, forget the cute names, and focus on black, dark-colored, and deep-red foods for simple creepiness. APPETIZERS: Black bean and garlic dip, sun-dried tomatoes, black mission olives, dolmades, roasted peppers.

HAPPY HALLOWEEN

Throw the perfect Halloween party with just 75 minutes prep alloween’s not just for kids. Plan and prepare a grown-up party—complete with costumes, libations, and festive food—in 75 minutes ﬂat. Here’s how:

1. Email invites (time: 5 minutes). Forget mailing invitations—it takes too long and wastes

paper. Instead, throw together a clever note in minutes at Evite, create a simple event page on Facebook, or send out Tweets. Do this 5–7 days in advance for maximum attendance. 2. Plan ahead (time: 10 minutes). Keep it super-simple: focus on prepared foods,

stick to appetizers and drinks (see “Easy Eats”), and arrange the list by store section (produce, dairy, frozen, and so forth) to make shopping speedier. 3. Go shopping (time: 20 minutes). Yes, you can, if your list is

in order and you shop smart. Hit the store during off-hours and you’ll avoid heavy traffic and long lines. Head to the market at 7 a.m. or 9 p.m., and you’ll blaze through the aisles. Once you’re there, avoid distractions: Stick to your list, turn off your phone, and focus. 4. Decorate (time: 15 minutes). Wipe down bathroom

surfaces; tidy up living room clutter; switch oﬀ all the overheads; cover the table with a tattered antique tablecloth and scatter with dried leaves; set out a candelabra; and turn on some somber (or other) music. 5. Set up food (time: 25 minutes). If you’ve stuck to prepared foods, all you’ll need to do is warm items and set them out. Arrange dip, cheese, appetizers, fruits, crackers, and bread in tarnished silver bowls and trays, or other suitably Gothic dishes. For dessert, arrange treats on a platter and pour black jelly beans around them. Serve heated soup in a cast-iron kettle, and garnish with sour cream cobwebs: Pipe sour cream in concentric circles on top, then drag a toothpick through circles to the center to create cobweb designs.

CHEESE PLATTER: Black cherries, black grapes, assorted cheese (choose at least one blue-veined and Humboldt Fog selection), San-J black sesame rice crackers. MAIN COURSE:

Organic black bean soup, organic butternut squash soup, dark rye bread, sour cream, smoked paprika. DESSERT:

Black jelly beans, mini red velvet cupcakes with extra-dark chocolate frosting, dark chocolate truffles. BEVERAGES:

Vampire Cabernet Sauvignon, virgin Bloody Mary mix, pomegranate juice mixed with sparkling water and a sprig of mint.

October 2014

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8/26/14 4:15 PM

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

Cold & Flu Bath & Shower Gel Aromatherapy bath & shower gel. A dose of soothing comfort.

Body Deodorant Stick

Tea Tree Toothpaste

All natural protection.

Helps to naturally control plaque & tartar.

Contains no harmful chemicals.

With antibacterial tea tree oil. Fluoride & sugar free.

Unscented.

With aromatic eucalyptus & menthol.

O R G A N I C A L O E C E U T I C A L S TM

Coriolus Powerful cellular immunity.* Rich in immuneenhancing beta-glucan. Full-spectrum mushroom extract.

Wholemega 1000 mg Extra virgin wild Alaskan salmon oil. Nature’s profile of 17 whole Omegas. Natural source of Omegas, vitamin D3, & antioxidants.

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More Than a Multiple Multivitamin formula with whole food concentrates. With omega-3 & -6 lipids, lutein, lycopene, & lipoic acid. 8-hour timed release.

Inner Fillet Aloe Vera Gel Traditionally used for its soothing effect.* Supports healthy digestion.* Made with 99.5% certified organically grown aloe vera.

Primadophilus Optima Natural Soy Protein Shake Natural flavor soy protein shake mix. Supplies 25 g protein. Plus 20 vitamins & minerals.

For healthy digestive flora.* Supplies 14 probiotic strains + FOS. Once daily formula for all ages.

8/27/14 10:04 AM

Opti-Eyesâ&#x201E;˘ Where to find all of the great products seen in this magazine:

Powerful herbal blend that supports overall eye health.* We Accept these Major Credit Cards:

www.chamberlins.com

*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 directions.

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Potent antioxidant protection.* With lutein, bilberry, & blueberry.

8/27/14 11:07 AM