AKiN'S Healthy Edge October 2015 by HFAI

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October 2015

SHOPPERS GUIDE TO

ginseng how to buy & use this super herb

POWER UP! simple ways to boost your energy

GO PALEO

ANCIENT DIET WISDOM P. 32

plus! TAKE OUR IMMUNE CHALLENGE 31 Days, 31 Ways to Stay Well this Monthâ&#x20AC;&#x201D;and All Year Long

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KEEP CALM stress-busting supplements AUTUMN MAGIC the beauty benefits of apples 9/3/15 10:08 AM

Beautiful Nutrition

Surya Brasil

Hair & Skin Care Beautiful Nutrition is a new line of hair care, skin care and supplements that takes a whole-body approach, delivering cutting edge nutrients and actives to help keep you looking and feeling your best. Grapefruit Detox Shine Repair Shampoo & Conditioner help reverse the dulling eﬀects of product buildup and hard water with grapefruit seed extract. Citrseal Frizz Solution is a leave in or rinse out solution with citrus peel extract, formulated to correct and prevent frizz.

Jade and Pearl

Sea Sponges The natural sea sponge is a renewable natural resource harvested from the ocean. Jade and Pearl inspects and trims every sponge to ensure consistent quality. Choose from a variety of body and feminine care, including Loofah for ultra exfoliation, Bath Sponges for gentle cleansing, and Sea Pearls, chemical free alternatives to tampons.

Everyone

Everyone Liquid Soap & Lotion Natural formulas for everyone and every body. These natural plantbased formulas are made with pure botanical extracts. Unscented Soap works as a shampoo, body wash or bubble bath. Unscented Lotion can be used for face, hands and body.

Sapien Women Hair & Body Care High performance skin care with a fresh, natural coconut mango fragrance. The daily use Shampoo features Amazon pracaxi oil, amino acids, proteins from the Amaranth plant and aloe vera to hydrate. Exfoliate with the Body Scrub, featuring coconut bark, buriti, and Amazonian white clay. Enjoy prolonged hydration with the Body Moisturizer, featuring exotic butters, acai and pracaxi oils and aloe.

Buff Her

Exfoliating Food Powders Buﬀ Her introduces gentle, natural exfoliants that reveal instant results and revive your skin! These scrub cleansers are chemical free, handcrafted from natural and organically grown fruits and veggies to nourish your skin. And they are economical! A little goes a long way, so each bottle has over 200 applications. Choose from fresh foodie ﬂavors including Sweet Potato Pie, Oatmeal Blueberry Cookie & Vanilla Bean Latte.

Nostalgic Cookies

Cream Filled Cookies

Nostalgic introduces indulgent, delicious cookies made with almond flour. Kiwi Lychee Chocolatey Delights are fruity cookies filled with rich chocolate cream. Pomegranate Hibiscus Pleasures are pomegranate cookies filled with tangy hibiscus cream. Wheat, corn, gluten and dairy free.

Acorelle

Natural Hair Removal Products 100% Natural Oriental Wax is a Ylang ﬂower and cane sugar wax that is suitable for sensitive skin, eliminating hairs and bulbs for approximately 3 weeks. Ylang and chamomile oils soothe skin irritations. Body Wax Strips are ready to use cold wax strips made with natural aloe vera and beeswax. Smoothes skin up to 4 weeks.

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Six Pac OTG

Peanut Butter & Apple Protein Bar High quality, grass-fed whey protein bars made from the freshest ingredients. You won’t find any preservatives artificial sweeteners or any added junk. This bar combines organic peanuts, sunflower seeds and dried apples in a base of organic peanut butter. It’s a tasty bar, perfect for eating on the go.

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Mary Ann O’Dell MS,RD

Umckaloabo

Funny name, but it works!

Dr. Shen’s

Yin Chiao Cold Stop Use at the first sign of a cold.* Yin Chiao is an effective Traditional Chinese herbal formula that has been used for hundreds of years. Made in a U.S. facility that laboratory tests raw materials and finished products.

Rainbow Light

Counter Attack Activate immune health with this fast-acting defense formula.* With andrographis & berberine for immune support. Enhanced with xanthium, yerba santa and other herbs that ease respiratory discomfort.*

Rise N Shine

Supreme 18 Digestive Enzymes Digest your food more efficiently with this diverse range of 18 different enzymes. Each capsule supplies enzymes to help digest fats, carbohydrates, proteins, fibrous foods, and lactose milk sugar. Plus papain and bromelain from papaya and pineapple.

Pelargonium sidoides, also known as Umckaloabo, is a plant in the geranium family that grows in South Africa. The name “umckaloabo” is derived from two Zulu words: umkhuhlane, meaning “fever- and cough-related diseases,” and uhlabo, meaning “chest pain.” It has a long history of traditional use in southern Africa for treatment of upper respiratory conditions. It is thought to have immune modulating properties and antibacterial activity, making it a useful herb during cold and ﬂu season. Studies have shown that in cases of colds and bronchitis, compared to a placebo, people taking Umckaloabo had less severe symptoms and symptoms diminished quicker, allowing people to return to work faster. Similar results were seen in children. In a study of bacterial throat infection, children using Umckaloabo had less severe symptoms and recovered faster compared to children taking a placebo. Research has found that use of Umckaloabo remedies has been well tolerated in both children and adults.

Probiology

Probiotic + Skin Therapy Get healthy skin from within with this innovative probiotic formula. Designed to ﬁght blemishes by minimizing blemish-causing bacteria and toxins from within the body.* Formulated with 10 clinically tested probiotic strains, supplying 25 billion live cultures plus FOS prebiotic.

Reserveage

Collagen Replenish Support radiant skin with this eﬀective combination. Collagen works with hyaluronic acid and vitamin C to help replenish vital beauty proteins for natural collagen production.* Helps reduce the appearance and depth of wrinkles.*

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UMK-All™ Umckaloabo • Homeopathic formula with South African Pelargonium sidoides (umckaloabo). • Used traditionally for respiratory diseases.* • Alcohol-free, with natural cherry ﬂavor.

9/3/15 10:07 AM

October 2015

features 18 31-Day Immunity Challenge Are you ready for your healthiest year ever? We’ve collected 31 immune-boosting tips (one for every day of October) that can help protect against viral, bacterial, and fungal invaders and keep you well this winter—and all year ‘round.

24 Energy Up Flagging energy is one of the most commonly reported health problems in the United States. But truly addressing the issue requires a wholebody approach. Here are some of our favorite ways to rev up mind, body, and spirit.

departments NEWS FLASH

MEDICINAL MUSHROOMS

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

SUPPLEMENT ADVISOR

Get the Pine Bark Advantage. Find out how a proprietary pine bark extract known as Pycnogenol can help treat issues from diabetes to aging skin.

TAMING IBS

Natural strategies for calming the pain and discomfort of irritable bowel syndrome.

SAVORY SPICES HERBAL ADVISOR

Be Healthy with Ginseng. This versatile herb, in its many forms, is the go-to remedy for boosting stamina, building resistance to stress, and more.

HEALING EDGE

EXPERT’S CORNER

Post-Pregnancy Slim Down. Safe, effective ways to shed that excess baby weight.

These herbs are for more than just cooking.

PURE BEAUTY

Autumn Magic. How an apple a day can keep skin issues at bay.

Stress Busters. The chronic stress of modern life can overwhelm your adrenals and leave you frazzled and fatigued. But these natural remedies can help.

The healing benefits of our favorite fungi.

CLEAN EATING

Side Dish Makeovers. Low-carb, veggie-rich versions of some traditional favorites.

NATURAL GOURMET

Ancient Eating. Get back to basics with the Paleo Diet.

October 2015

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9/1/15 2:59 PM

Fall asleep quickly wake up refreshed

When you don’t sleep well, it’s hard to be at your best. At Source Naturals®, we‘ve been helping people sleep better for over 20 years. Unlike other sleep products, Source Naturals Melatonin works the same way your body works to help you fall asleep quickly and wake up refreshed. It works alongside the melatonin our brain naturally produces to regulate our sleep—wake cycle. When you sleep well, your body repairs and renews the wear and tear from the previous day’s activities. This helps you function well and feel your best the next day. Your long term mental and physical health also beneﬁt. For occasional sleeplessness, let Source Naturals Melatonin help you sleep better and wake up ready for a great day.* The #1 melatonin brand 1

Choose your personal sleep solution. 1 mg

2 mg

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10 mg

Source: SPINSscan Natural Channel, Total US $ Sales, 52 Weeks Ending 11/26/2011. *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.

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letter from the editor

Staying Well Editorial Director Nicole Brechka

As a society, we pack a lot into the final few months of the year. It starts in September, with back-to-school and all the resulting extra demands on our time. Then it really gets rolling in October— at work, the fourth quarter is our last big push to reach our goals for the year, and at home we start the annual effort to stay ahead of the holidays. It all adds up to an exhausted over-stressed population that’s easy prey for viruses and other seasonal woes. And that’s why we’ve devoted this issue of The Healthy Edge to the subject of winter wellness.

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

For starters, try our “31-Day Immune Challenge” (p. 18), a selection of tips for every day of October to help you stay well. Then turn to “Energy Up” (p. 24) for simple, whole-body strategies to raise your physical, mental, emotional, and spiritual energy. And don’t miss “Stress Busters” (p. 12), for a run-down of the best foods, supplements, and herbs to help you avoid becoming overwhelmed. If you’re looking for a go-to remedy to keep you on your feet this winter, ginseng (p. 10) is a good place to start. This time-tested herb can help balance blood sugar, enhance immunity, boost flagging energy, and more. And then there’s our favorite fall fruit, the apple. Sure, it makes a delicious addition to any seasonal dish, but it’s also a potent ingredient in many natural skin-care products. Find out more on p. 28. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

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. 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 2015

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Body

Solgar

Raw instead of refined. Stairs instead of elevator. Whole grain instead of processed. Doing the best for your body can really be good for your soul. But even if you live well, you still may not be getting all the vitamins and minerals you need. At Solgar, we get it. After all, we’ve focused on wellness for over 65 years. That’s all we do. And when it comes to supplements, we practically invented them. Today, we still craft our vitamins and minerals in small batches to help ensure consistency and purity. And we always strive to make as many products as possible natural, vegetarian, plus dairy and gluten free. Focusing on wellness never gets old. Neither does feeling good throughout your life. So have a great journey. Solgar is with you all the way.

THE SOLGAR PRODUC T LINE INC LUDES HAL AL AND KOSHE R SUPPLEME NTS IN VARIE D DOSES AND FOR M S. THE COMPLE TE LINE OF SOLGA R NUTR ITION A L SUPPLE ME NTS IS AVA IL A B LE AT FINE HE A LTH FOOD R E TA ILE RS WOR LDWIDE. FOR STOR E LOC ATIONS A ND A DDITION A L INFOR M ATION, VISIT SOLGA R .COM OR C A LL 1.80 0.645.2246

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newsflash KEEP DIABETES AT BAY WITH MAGNESIUM Magnesium supplements can improve blood sugar among people at high risk for developing diabetes. A study of 116 people with prediabetes, published in Diabetes & Metabolism, found that many were deficient in magnesium, and that supplementing with 382 mg of magnesium daily improved blood sugar levels by a significant 22 percent on average. Earlier research found that even among people with normal magnesium levels, 365 mg of magnesium supplements daily improved blood-sugar levels and reduced risk for diabetes.

Menopause, Mood, and Reﬁned Carbs Researchers at Columbia University Medical Center have found that refined carbs, such as white bread, white rice, and soda, can trigger depression in postmenopausal women, with symptoms that include mood changes and fatigue. These are side effects of the body’s hormonal responses to reduce spiking levels of blood sugar that result from such foods, according to a study of more than 70,000 postmenopausal women that was published in the American Journal of Clinical Nutrition. In contrast, eating a diet that is high in fiber, vegetables, whole fruit (not fruit juice), and some whole grains can decrease risk.

longevity, in a nutshell Eating tree nuts or peanuts daily can help you live longer, according to Dutch research published in the Journal of Epidemiology. Results come from a large study of about 120,000 men and women between the ages of 55 and 69, who researchers have been tracking since 1986. Earlier studies showed that nuts reduced the risk for heart disease, but this current research found that nuts also reduce the odds of death from cancer, diabetes, respiratory conditions, and neurodegenerative diseases. It is believed that healthy fats and fiber in nuts are at least partially responsible for the benefits. Brands of peanut butter made with added salt, sugar, and vegetable oils, which often include trans fat, were not beneficial. The maximum therapeutic amount was 15 grams (half a handful) of nuts daily, but some benefits were also seen with only two-thirds of that amount (10 grams).

ELDERBERRY FIGHTS COLDS on Long Flights Long flights make it easy for viruses and bacteria to spread, increasing risk for colds. But elderberry can reduce the discomfort. A study of 312 economy passengers in Australia, whose flights lasted at least 7 hours, found that two to three 300 mg daily doses of a standardized elderberry extract decreased the severity and duration of colds. The herb has strong antioxidant, antibacterial, and antiviral properties. Research results were presented at the 21st Annual International Integrative Medicine Conference in Melbourne, Australia.

Exercise After a HEART ATTACK There can be complications after a heart attack, due to scarring, thinning of tissue, and other structural changes in or around the heart, but exercise can decrease damage. Animal research in Germany, published in the American Journal of Physiology—Heart and Circulatory Physiology, found that aerobic exercise could reduce the scarring and other harmful changes, reduce inflammation, and assist in recovery. Ideally, exercise would have also been part of an individual’s routine before a heart attack, but even if it wasn’t, it can still aid in recovery. “Our results suggest that the re-initiation of exercise can be recommended to patients relatively early” after heart attack, the researchers wrote.

October 2015

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

The Better Vitamin C.

, Ester-C ® and The Better Vitamin C ® are 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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15-AH-1099

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supplement advisor

By Vera Tweed

get the pine bark advantage Pycnogenol, a proprietary pine bark extract, is capable of healing a seemingly endless list of health concerns, from asthma to type 2 diabetes to dry, aging skin

“I

f I was adding one nutraceutical to a good diet, Pycnogenol would be the choice,” says Steven Lamm, MD, medical director of the NYU Center for Men’s Health. “It’s a natural substance that has properties that can help in a multiplicity of areas.” More than 100 published clinical trials have documented a wide variety of beneﬁts, from fewer menstrual cramps and wrinkles to improvements in ADHD, ED, heart function, and exercise performance. A trademarked natural substance found in many brands of supplements, Pycnogenol is extracted from French maritime pine bark. Lamm points out that it can do many things because it has four key qualities: “It’s a powerful antioxidant, acts as a natural anti-inﬂammatory, helps generate collagen and hyaluronic acid, and aids in the production of endothelial nitric oxide, which helps to dilate blood vessels.”

Reversing Underlying Causes of Disease Metabolic syndrome is considered the foundation of heart disease and diabetes, and is difficult to treat because it is a combination of five risk factors: elevated blood pressure, blood sugar, harmful cholesterol, and triglycerides, along with a large waist, characterized by belly fat. In England, Pycnogenol was tested among 130 people who had been diagnosed with the condition. All of the participants, who were between the ages of 45 and 55, followed a healthy diet and exercise program, but half also took daily Pycnogenol supplements. Those taking the supplements had significantly more improvement in all of the risk factors for metabolic syndrome. For example, after three months of taking Pycnogenol, the average decrease in waist size was approximately 3 inches for men and 2.5 inches for women, as opposed to no significant decrease in those not taking the supplement. Also after three months, only 2 of 64 people taking Pycnogenol still had all five risk factors, compared to 34 of 66 people who did not take the supplement. The authors of the study, which was published in Phytotherapy Research, stated: “We conclude that the underlying causes of metabolic syndrome may be improved or corrected with Pycnogenol, a safe, natural and side-effects-free alternative to the use of pharmaceutical compounds.”

Akin’s & Chamberlin’s Pycnogenol 50 mg supplies 50 mg pure pine bark extract per tablet, with no gluten.

Pycnogenol is extracted from the bark of pine trees (like the one shown here) grown exclusively in Les Landes de Gascogne forest in southwest France.

Research Highlights In addition to improving asthma, cholesterol, and a host of other health conditions here are some of Pycnogenol’s documented benefits: For people with circulatory problems, the supplement was as effective as compression stockings in reducing swelling and discomfort. (A combination of the two produced the best results.) By improving circulation, Pycnogenol also reduced retinopathy in diabetics, decreasing edema and improving vision. Results were verified with standard vision tests. Among post-menopausal women, scans and biopsies showed that Pycnogenol supplements reduced dryness and boosted elasticity of skin by increasing natural hyaluronic acid and collagen production.

Country Life Grape Complete is a powerful antioxidant with grape skin, grape seed, and pine bark extracts.

KAL BP Defense is an arterial support formula with hawthorn, Pycnogenol, and essential amino acids.

October 2015

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Imagine getting the beneﬁt of a whole growing season in one tablet From a simple seed, planted in the ground with a little water, nutrients from the soil, and a whole lot of energy from the sun, comes the wholesome nutrition that sustains our lives.

Here is what people just like you have to say about our testing processes:

Natural Factors farms are certiﬁed 100% organic. Our crops are fertilized with compost and nitrogen-rich sea plants, and are meticulously cared for by hand. No synthetic pesticides (or even permissible organic pesticides) are used – EVER!

“I never would have imagined that there’d be so much technology involved in maintaining the qualities that are in the plants.”

We have always been committed to growing non-GMO organic seeds, as exempliﬁed in the banner article on GMOs called Seeds of Extinction that our founder wrote in 1985. We have never grown anything GMO on Natural Factors farms. We make sure to choose true “species” non-GMO seeds for our seedlings, and we participate in seed saving programs. Here is what people just like you have said after visiting our farms:

In our state of the art laboratories, we use “mass spectrometry” to test for over 400 substances. Mass spectrometry can test at the molecular – even atomic – level, detecting environmental pollutants such as pesticides, herbicides and fungicides, as well as heavy metals and other undesirable substances.

“All these incredible products start with this amazing soil. I’ve never seen soil so rich and full of nutrients before!” “The quality of the crops are outstanding. And because they’re organic, I know they’re non-GMO.” The 100% organic, non-GMO nutrient-rich plants grown on Natural Factors farms are harvested at their peak and immediately raw processed at our own facilities, using our proprietary EnviroSimplex® method to retain the vital bioenergetic vitamins, minerals, enzymes, phytonutrients and antioxidants. We ensure the processing temperature always stays below 118°F (48°C). The end result is raw nutrition from whole plants, capturing all the vibrant energy and goodness of nature. Even when you grow certiﬁed organic non-GMO plants, it’s important to test for GMOs and hundreds of other unwanted contaminants. We excel at making sure that every possible test has been conducted to ensure you receive the safest, most beneﬁcial products possible.

wholeearthsea.com

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7/27/15 10:14 AM

herbal advisor

be healthy with ginseng From East to West and all points in between, ginseng, in its many forms, is the herb of choice for boosting stamina, building resistance to stress, and more

orean, Chinese, Siberian, American ... no, we’re not talking about an international summit, but about different types of ginseng. The choices may seem as confusing as international politics, but in fact, the herbs are simpler to understand. No matter the variety, they all share one benefit: they’re adaptogens, meaning they help to balance the system, boosting energy when it flags and calming the body in times of stress. All forms of ginseng can also enhance immunity. From there, however, the active ingredients and other benefits begin to differ.

Asian and American Both of these ginsengs are part of the same botanical genus. Chinese and Korean (also called Asian) ginsengs are both Panax ginseng, and the geographical part of the common name simply identifies where the plant was grown. The American variety is known as Panax quinquefolius. While the two types of Panax aren’t identical, in a chemical sense, both contain active ingredients known as ginsenosides, which are believed to be chiefly responsible for the medicinal effects. Any of the Asian ginsengs may also be described as “white” or “red.” These labels do not indicate different types of plants but describe different preparations of the ginseng root: peeled and dried in the case of “white,” and unpeeled and steamed in the case of “red.” As with any plant, variations in the many components of a type of ginseng, and the method of processing, may produce somewhat different effects. In the past, Asian ginsengs were the most studied, but in recent years, more researchers have been looking at American ginseng. Here are some highlights: BLOOD-SUGAR CONTROL: At the University of Toronto, studies of healthy people and type 2 diabetics found that American ginseng reduced blood-sugar spikes after eating sugar. Among healthy people, ginseng worked best when taken 40 minutes before the meal. Among diabetics, it worked equally well when taken at any point from 2 hours before eating to the start of the meal. An effective dose was 1,000 mg of American ginseng, and higher doses did not improve results. It’s possible that lower doses could be as effective, but were not tested. In animal research, Asian ginseng has helped prevent type 2 diabetes. ERECTILE DYSFUNCTION RELIEF: Brazilian researchers tested Korean red ginseng for mild to moderate erectile dysfunction in a group of 60 men. Two out of three improved their ability to perform sexually after taking 1,000 mg of the ginseng, three times daily, for 12 weeks.

“white” ginseng

October 2015

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9/1/15 2:57 PM

By Vera Tweed

CANCER-RELATED FATIGUE: Both American and Asian ginsengs have been found to relieve fatigue related to cancer treatment, and both have improved the lives of cancer patients. COLD AND FLU PREVENTION: Although Asian, American, and Siberian ginsengs have all been used for cold and ﬂu prevention, most studies have tested proprietary forms: North American ginseng that is grown mostly in Canada, found in Cold-FX, and Asian ginseng in an extract known as Ginsana. This doesn’t mean other forms aren’t eﬀective, since the plant naturally contains immuneenhancing properties, but not every individual formulation has been the subject of research.

Siberian Ginseng The Siberian variety of ginseng (Eleutherococcus senticosus) is a distinctly different plant from the others. Years ago, it was dubbed a form of ginseng by a Russian scientist who mistakenly believed that this plant had the same active constituents as ginseng. Despite the faulty reasoning, the name stuck. The chief active ingredients in Siberian ginseng are eleutherosides. On some product labels, the herb is called Siberian eleuthero, or simply eleuthero, rather than ginseng, to avoid confusion. Aside from benefits it shares with American and Asian ginsengs, this plant contains chemicals that act like estrogen, and may improve health among postmenopausal women. Korean studies have found that it may help to preserve bone, improve cholesterol, and reduce agerelated DNA damage among older women. In addition, a study of 93 people found that eleuthero can fight the herpes simplex 2 virus, which can cause genital herpes. Researchers found that people who were infected with the virus but took eleuthero had fewer outbreaks. And, if an outbreak occurred, it didn’t has as long.

“red” ginseng

Shopping Guide Ginsengs are available in capsules, tinctures, liquid elixirs, and teas, and may be combined with other, complementary ingredients. For health maintenance, the most common dose is 500 mg daily, or up to 1,000 mg. Choose a product that fits your personal needs. If you are taking medications, check for possible interactions with a health practitioner who is trained in herbal medicine.

Pure Planet Ginseng Plus features a blend of American ginseng and California-grown spirulina to help increase stamina, endurance, and focus.

Paragon Plus Ginseng Sensei Blend combines red ginseng, American ginseng, eleuthero, and support herbs in a concentrated liquid extract.

Triple Leaf Tea Sugar Balance Tea supports both healthy blood sugar and female balance with American ginseng plus dong quai, Chinese peony, astragalus, and other herbs.

siberian ginseng The Healthy Edge

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9/3/15 10:11 AM

healing edge

stress busters

f you have ever been frightened, you know what it feels like to have adrenaline surge through your body. This is a natural defense mechanism controlled by the adrenal glands that is designed to give the body an energy boost to escape danger or deal with other stresses. Unfortunately, extreme or long-lasting stress can trigger an abnormal adrenal response—either deﬁcient or excessive hormone release. Often, the adrenals become “exhausted” as a result of the constant demands placed upon them. Adrenal fatigue is a common side eﬀect of continual stress and corticosteroid administration (e.g., the use of predni-

Natural approaches to adrenal fatigue

sone). Symptoms include fatigue and feeling “stressed out,” as well as reduced resistance to allergies and infection.

Supporting the Adrenal Glands One of the best ways to support the adrenal glands is to deal with stress more effectively. Exercise and relaxation techniques are vital components of healthy stress management. Exercise is itself a physical stressor, however, it is the beneficial way to incorporate the fight or flight response as part of the daily routine. Regular exercise leads to an increased ability to cope with stress and reduces the risk of stress-related diseases. Relaxation techniques seek to counteract the results of stress by inducing its opposite reaction. Although an individual may relax simply by sleeping, watching television, or reading a book, relaxation techniques are designed specifically to produce the “relaxation response.” The physiological effects of the relaxation response are the opposite of those seen with stress. The relaxation response is designed for repair, maintenance, and restoration of the body.

The important thing is to set aside at least 5–10 minutes each day to perform a relaxation technique, such as prayer or meditation.

To achieve the relaxation response, a variety of techniques may be employed, including meditation, prayer, self-hypnosis, and biofeedback. You may have to try a few to ﬁnd the one that works best, but the important thing is that you set aside at least 5–10 minutes each day to perform a relaxation technique.

Nutritional Support A low glycemic diet is the foundation of healthy adrenal glands. Avoid reﬁned sugars, especially the sucrose and high fructose corn syrup found in pastries, doughnuts, sodas, and other processed foods. These sugars are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar and severely stressing blood sugar control. It is also important to limit starches, pasta, bread, and other carbohydrates to very small portion sizes. Fluctuations in blood sugar stress adrenal function and are a common cause of excess cortisol. Elevated cortisol levels are associated with loss of appetite control, cravings for sugar, and weight gain. Too much cortisol is also linked to weakening of the immune system, depression, loss of muscle mass, osteoporosis, and brain atrophy. Look for foods that are rich in potassium, and avoid foods that are high in sodium. Most Americans have a potassium-to-sodium (K:Na) ratio of less than 1:2. Researchers recommend a ratio of greater than 5:1 to maintain health. And even this may be low. A diet rich in fruits and vegetables can produce a K:Na ratio greater than 50:1, as most fruits and vegetables have a K:Na ratio of at least 100:1. For example, here are the average K:Na ratios for several common fresh fruits and vegetables: carrots 75:1 apples 90:1 potatoes 110:1 oranges 260:1 bananas 440:1

October 2015

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9/3/15 10:12 AM

By Vera Tweed

To support the adrenals, try to get at least 3–5 grams of potassium per day, and no more than 1,500 mg of sodium per day.

Take Your Vitamins All essential nutrients are critical in supporting adrenal function. In particular, vitamin C, vitamin B6, zinc, magnesium, and pantothenic acid help the adrenal glands manufacture hormones. Supplementation with a high-potency multivitamin/mineral formula can help combat the effects of stress and support the adrenals. Pantothenic acid is particularly important, as a deficiency of this vitamin can cause adrenal atrophy, characterized by fatigue, headache, sleep disturbances, nausea, and abdominal discomfort. Pantothenic acid is found in whole grains, legumes, cauliflower, broccoli, salmon, liver, sweet potatoes, and tomatoes. It’s also a good idea to supplement with at least an additional 100 mg daily.

Herbs for Adrenal Support Several botanical medicines support adrenal function. Most notable are Chinese ginseng (Panax ginseng), Siberian ginseng (Eleutherococcus senticosus), rhodiola (Rhodiola rosacea), and ashwagandha (Withania somnifera). All of these plants exert beneﬁcial eﬀects on adrenal function and enhance resistance to stress, and are often referred to as “adaptogens” because they help us adapt to (cope with) stress. GINSENG—Both Chinese and Siberian ginseng can enhance our ability to cope with various stressors. Presumably this anti-stress action is mediated by mechanisms that control the adrenal glands. Ginseng delays the onset and reduces the severity of the “alarm phase” of the body’s short- and long-term response to stress. Chinese ginseng is generally regarded as being the more potent form, and is the best choice if you’re under a great deal of stress, recovering from illness, or have taken corticosteroids such as prednisone for a long period of time. On the other hand, if you’re dealing with mild to

moderate stress and haven’t experienced any obvious adrenal impairment, Siberian ginseng may be a better option. Dosages are as follows (for more, see “Be Healthy with Ginseng,” p. 10): Chinese or Korean ginseng: High-quality crude ginseng root: 1.5–2 grams, 1–3 times daily Fluid extract: 2–4 ml (1/2–1 tsp.), 1–3 times daily Dried powdered extract: 250–500 mg, 1–3 times daily Siberian ginseng: Dried root: 2–4 grams, 1–3 times daily Fluid extract (1:1): 2–4 mL (1/2–1 tsp.), 1–3 times daily Dry powdered extract 100–200 mg, 1–3 times daily RHODIOLA—The adaptogenic actions of rhodiola are different from those of Chinese and Siberian ginsengs, which act primarily on the hypothalamus-pituitaryadrenal axis. Rhodiola seems to exert its adaptogenic effects by working on neurotransmitters and endorphins. It appears to offer an advantage over other adaptogens in circumstances of acute stress because it produces a greater feeling of relaxation and greater antianxiety effects. A single dose of Rhodiola extract prior to acute stressful events has been shown to prevent stress-induced disruptions in function and performance, but like the ginsengs, it has also shown positive results with long-term use. In one randomized, placebo-controlled trial of 60

patients with stress-related fatigue, rhodiola was found to have an antifatigue effect that increased the ability to concentrate, as well as decreasing the cortisol response to stress. On the basis of results of clinical trials with a standardized rhodiola extract, the therapeutic dose varies according to the rosavin content. For a dosage target of 3.6–7.2 mg of rosavin, the daily dose would be 360–600 mg for an extract standardized for 1% rosavin; 180–300 mg for 2% rosavin; and 100–200 mg for 3.6% rosavin. ASHWAGANDHA—A patented ashwagandha extract known as Sensoril has shown impressive results in dealing with stress. It works with the body’s natural systems to help restore balance and normalize functions. It helps increase the body’s resistance to stress and reduce physiological responses to stress events. Sensoril delivers a variety of benefits that help maintain good health, including: Helps counteract the negative effects of stress Increases resistance to fatigue Promotes mental clarity and concentration Supports healthy weight management by inhibiting stress responses that can lead to overeating Improves resistance to stress Helps protect against free radical damage to cells The typical dosage for Sensoril is 125 mg, once or twice daily. The Healthy Edge

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expert’s corner

by Emily A. Kane, ND, LAc

post-pregnancy slim down Shedding excess baby pounds is a lot like losing weight at any time, but there are some important differences

I recently had a baby and gained a lot of weight. What’s the healthiest way to trim back down? — Jade L., Wichita Falls, Kansas

It’s a good idea to start thinking about this now, because pregnancy weight that isn’t lost within a year of delivery often turns into long-term extra baggage—especially if further pregnancies with further weight gain ensue. And that can cause a variety of health concerns. The problem for new mothers is that harmful toxins, which are ubiquitous and unavoidable in our modern environment, get stored in fat. So when we start to burn our excess fat—the only way to lose weight is to expend your excess fat fuel—we release these stored toxins into the bloodstream. During normal weight loss, we hopefully flush these toxins out with 2–3 daily bowel movements, lots of clear urine, and a good sweat at least 6 times a week. Nursing mothers, however, may be rightfully concerned about releasing these toxins into their bloodstream— and breast milk. The good news is that the breasts are very effective filters, and baby is much better off nursing than not nursing, even if you are losing weight. And if mom is nursing, she needs to keep on an extra 10–15 pounds to have the fat available to produce good rich “hind” milk. This isn’t an excuse to hold on to an 50 extra pounds, however. Within nine months of delivery, postpartum moms should be pretty close to their pre-pregnancy weight. If not, it’s time to think about reducing portion sizes, stopping night eating, cutting back on processed carbs, and other sound weight-loss strategies. 14

Do the Diet Any healthy diet, especially one that will help you trim down, should be low in carbs and animal fat, and high in vegetables and non-glycemic fruits. Don’t drink juice or alcohol; stay away from anything made with flour; and avoid “popped” grains such as popcorn and rice cakes, as they are highly glycemic. When your blood sugar is going up and down like a yo-yo, you’re much more likely to reach for the wickedly tempting unhealthy snack. Here’s a sample menu for a healthy weight loss diet: BREAKFAST: Non-fat organic yogurt (½ cup) with ¼ cup ground flax seeds and ¼ cup blueberries (frozen is fine; other berries are also fine); OR 2 softboiled eggs chopped up on a bed of arugula and drizzled with a little olive oil, lemon juice, and paprika; OR a can of sardines in water layered onto endive leaves and topped with slices of fresh tomato. Plus tea or black coffee.

SNACK: An apple, or a ¼ cup of nuts. Measure the nuts. LUNCH: Several cups of raw, steamed, or roasted veggies. In cooler months, I prep roasted veggies by the baking-tray full: cut up eggplant, red pepper, zucchini, mushrooms, and rounds of sweet potato, plantain, beets, or jicama. Lay them on a baking tray, drizzle with olive oil and cook for 2 hours at 200°F. Delicious! You can add ﬁsh, chicken, or eggs to your lunch, especially if you didn’t have a high protein breakfast. SNACK: Another ¼ cups of nuts. Plus a big fat pickle without preservatives (my favorite brand is Bubbies); OR another apple, orange, or pear. Avoid bananas, papaya, mango, pineapple, or other tropical fruits—they’re too glycemic. DINNER: Lean, clean protein (nonfarmed ﬁ sh, organic chicken, turkey, eggs, or tempeh) with 2 cups of veggies— a mix of raw or cooked, but never fried.

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Medicinal Mushrooms THE USE OF mushrooms for their health benefits is not new. Chinese and Japanese cultures have revered them for centuries. But what is new is the exciting research on how mushrooms protect and support our bodies. Some of the benefits research has found for mushrooms include: heart support, anti-tumor and anti-cancer, radio- and chemo-protective, antibacterial, antiviral, antifungal, and wound healing among others. Most mushrooms have known therapeutic benefits in the body, related primarily to the immune system. Mushrooms are rich in polysaccharides called glucans, which have the ability to enhance natural killer (NK) cell activity, promoting deep immune health. NK cells are part of the immune system that may provide an anticancer benefit. In addition to the immune benefits, mushrooms provide a host of nutrients,

BY SALLY KARLOVITZ, CN

including protein, vitamin C, B vitamins, calcium, and fiber. Maitake is used for immune benefits specifically related to cancer. But maitake has also been shown to help prevent infection and promote wound healing, and is protective against the side-effects of radiation. Reishi mushroom plays many roles in optimal health. Research has shown that it may help lower blood pressure, lower cholesterol and triglycerides, and help protect against stroke. Reishi has also been shown to work as a natural antihistamine against allergies. Cordyceps goes beyond the immune system to support stamina and endurance. Itâ&#x20AC;&#x2122;s classified as an adaptogen, which is a substance that helps normalize the stress response, bringing balance to the body. Lionâ&#x20AC;&#x2122;s mane mushrooms are being studied for their brain nourishing and protective effects. Two groups of nerve growth factors (NGFs), compounds that stimulate regeneration of neurons, have been discovered in this mushroom. Research showing benefits for brain health and mood are promising. For your best health, put mushrooms to work for you. Add them in your diet, and use them in concentrated supplement form.

Myco-8 Defense Formula Broad spectrum immune defense.*

Supports daily strength & endurance.*

Helpful during seasonal changes.*

Promotes deep immune function.*

Certified organic 8-mushroom matrix.

Concentrated liquid extract.

Gluten free.

PurExtract Reishi Mushroom m

Q&A Q: A:

Can you tell me about lutein?

Lutein is a carotenoid found in egg yolks, corn, broccoli, spinach, kale, and other green leafy vegetables. Its importance to human nutrition has grown as it has been linked to promoting healthy eyes and healthy skin. Lutein is best known as an antioxidant for the eyes. Lutein appears to protect the macula of the eye. Macular degeneration is one of the leading causes of blindness among older people in the United States. Epidemiological studies suggest that low lutein levels in the eyes are associated with macular degeneration. New studies suggest that the oral supplementation of lutein may also promote healthy skin. Lutein works to protect the skin from UV damage, reducing damaging sunburn and diminishing the inflammatory effects of UV rays. Further research continues on luteinâ&#x20AC;&#x2122;s benefits, with other studies suggesting a role for lutein in heart, brain, and immune health.

True Lutein 20 mg Supports eye health.* Lutein in the macula protects the eye by blocking harmful blue light rays.* Obtained naturally from marigold extract.

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

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

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

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

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

The Healthy Edge

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Y A 1 3 DE

N U M M I LENGE! L A CH r? e v e r a ye — t s e i h t l ll ur hea stay we

r yo get well and o f y d a re ys to u a o ber w y o t t s c e e r O b A n i e h day 1 of th

cted e l l o c e We’v

N RICKSO

E BY KIM

for e p i t e n o

s the weather cools and the kids settle back into school, you may find yourself worrying that you and your family will become victims of cold and flu season. The good news is that you don’t need to let a runny nose or sore throat put you on the sidelines. The 31 tips found here can decrease your odds of getting sick. You’ll also learn lots of ways to speed your recovery if you do end up feeling under the weather. Taking a proactive approach to immunity doesn’t just pay dividends during cold and flu season. Creating and maintaining a strong immune system this month also protects against viral, fungal, and bacterial invaders 365 days a year.

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EATING FOR STRONG IMMUNITY Snack smarter by focusing on nutrient-dense foods: Research shows that regularly munching on healthy foods can help enhance immune function and may even contribute to a longer life, while less healthy fare can compromise your defenses. A few options:

✓Choose …

✗ Instead of …

GREEK YOGURT—The probiotics in yogurt reduce the duration and severity of a cold and may increase the effectiveness of the flu vaccine. Plus, it’s a great source of immune cell-supporting protein.

ICE CREAM—Just one serving of this frozen treat boasts 4 Tbs. of refined sugar. According to an older study, eating 8 Tbs. of sugar a day can reduce white blood cell function by about 40 percent.

KALE CHIPS—This cruciferous veggie, which

POTATO CHIPS—This popular snack is high

offers more vitamin C than nearly any other dark leafy green, promotes antibody production (vital for robust immunity). Make your own chips by tossing torn kale leaves in a bit of olive oil, lemon juice, and sea salt. Roast for 15–18 minutes at 300°F until crisp.

in calories and unhealthy fat, the latter of which may inhibit immune system function. Chips also deliver a not-so-healthy dose of salt. Research in the journal Nature found that a high-salt diet increases the risk of an abnormal immune response.

PUMPKIN SEEDS—This tasty snack is

PEANUTS—A study in the Journal of Agriculture and Food Chemistry found that dry-roasting nuts creates unhealthy trans fats that are easily oxidized. Even without roasting, these legumes are high in omega-6 fats that promote inflammation.

loaded with zinc, which has been shown to increase immune cell production. Minimize the amount of salt in commercial pumpkin seeds by roasting your own.

Focus on fats—specifically monounsaturated and omega-3 fats, both of which help to tame inflammation and free your immune system to defend against pathogens. Scientists have known for some time that diets high in unhealthy fats impair immunity by decreasing the function of T-cells. What’s more, good- foryou fats help your body absorb fat-soluble nutrients such as vitamins A, D, and E. Enjoy more almonds, avocados, and olive oil (rich in monounsaturated fats), as well as salmon, halibut, sardines, and other coldwater fish (high in omega-3 fats). In general, healthy fats should comprise roughly 30 percent of your daily caloric intake.

Add a side of leafy greens— newer research in the journal Nature Immunology shows that leafy greens (e.g., spinach, collard greens, and Swiss chard) help the body produce innate lymphoid cells (IlCs), digestive immune cells that play an important role in protecting

the body from infection. Need new recipe ideas? Visit Jessica Nadel’s popular blog, Cupcakes and Kale at cupcakesandkale.ca.

Eat more shiitake mushrooms. The beta-glucans in shiitakes help guard against everyday ailments, but the mushrooms have also shown marked anticarcinogenic activity, according to research presented in the journal Nutrition Reviews.

Enjoy Brazil nuts. These high-fat, satisfying nuts are one of the best sources of selenium, a mineral that plays a key role in immune health, including ﬂu prevention and reduced cancer risk. They are best stored in the fridge.

Start juicing. Carly de Castro, one of the founders of the Los Angeles-based chain Pressed Juicery, transformed her health simply by adding a green juice to her daily regimen. De Castro, along with Hedi Gores and Hayden Slater, shares her full story, juicing tips, and collection of recipes in the book Juice. Their Immunity Elixir is just what the doctor ordered for cold and ﬂu prevention:

Make sure that you’re getting enough protein. The amino acids in protein form the building blocks of all the body’s cells, including your immune cells. If you don’t eat enough protein, you’ll manufacture fewer white blood cells to combat antigens. How much is enough? The general rule of thumb is to consume 0.8–1 gram of protein per kilogram (kg) of body weight.

Immunity Elixir Think oats for your heart—and your immune system. The dietary ﬁber found in oats activates NK cells thanks to their high beta-glucan content. They are also a great source of vitamin E and B vitamins. Steel-cut varieties boast twice the beta-glucan as rolled oats.

Serves 4

1 1

Tbs. extra-virgin olive oil large clove garlic, juiced or minced ½ lemon, juiced by hand or in a juicer 1 Tbs. fresh ginger juice, or 1 tsp. finely minced fresh ginger Pinch cayenne pepper. 1. Mix all ingredients together thoroughly, and take as a shot. The Healthy Edge

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IMMUNE,

cont.

Consider going Paleo. “Humans should mimic the diet followed by people during the Paleolithic era,” says Mariel Lewis, in her book Paleo Smoothies. “During this time the human diet focused on eating high-protein foods (a low-glycemic diet), fruits and vegetables (containing healthy phytochemicals, vitamins, and minerals, which tend to promote proper immune function and make your healthier), and long-chain omega-3 fatty acids (which calm down inﬂammation).” Here’s a creamy treat from Lewis’ book to get you started—you won’t miss the sugar or dairy.

SIMPLE IMMUNEOPTIMIZING HABITS

Tune in to some soothing tunes. Research shows that listening to nature-based music for just 30 minutes increases the immune system’s production of illness-ﬁghting immunoglobulin A (IgA).

Have a cuppa the leafy stuff. In a Harvard study, people who drank 5 cups of black tea per day for two weeks had 10 times more virus-fighting interferon in the blood than others who drank a placebo hot beverage. Use 100% whey protein powder. Whey protein can help fight off colds and flu because it contains beta-glucans and immunoglobulins—two important building blocks that can help protect the immune system and also support the body’s natural detoxification processes. Feast on pomegranate. Both the seeds and the juice of pomegranates contain high levels of antioxidant compounds that have been shown to deter the growth of certain cancer cells. The juice, in particular, provides the most concentrated source of antioxidants.

Bolster the immunestrengthening bacteria in your gut: Fermented foods such as keﬁr, sauerkraut, and kim chi are packed with probiotics, the good-foryou bacteria that can help reduce gastrointestinal woes and boost your resistance to respiratory bugs, according to Polish researchers.

Vanilla Coconut Cream Smoothie Makes 2 servings

½ cup canned coconut milk, chilled overnight 1 cup unsweetened coconut milk (from carton, not canned) 3 Medjool dates, pitted ⅛ tsp. vanilla bean seeds ¼ tsp. vanilla extract 3 Tbs. unsweetened shredded coconut 1 Tbs. coconut butter 5 ice cubes 1. Place all ingredients in blender and blend on high until smooth. Enjoy! PER SERVING: 316 cal; 3g pro; 24g total fat (22g sat fat); 29g carb; 0mg chol; 28mg sod; 1g fiber; 21g sugars

Season fi sh and poultry dishes with citrus zest. Citrus boasts antimicrobial properties and adds a nutritional punch of vitamin C and flavonoids with anti-inflammatory capabilities.

Drink up! Staying hydrated helps immune cells function properly. Opt for half your body weight in ounces of pure water every day.

Sip some soup, especially chicken soup, if you’re sick. It’s not just an old wives tale: A study in the journal Chest shows that even storebought chicken soup helps block inﬂammatory cells and thin mucus.

Sleep well. During a trial at the University of Chicago, researchers found that students who were limited to just four hours of sleep per night for six nights made only half of the normal number of antibodies after receiving a ﬂu shot. If you’re having trouble getting enough zzzzzs, try melatonin—it’s a powerful antioxidant that helps enhance the response of the immune system’s T-helper cells and regulates inﬂammation.

Avoid smoky environments, whenever possible. Not only does tobacco smoke trigger inﬂammation, but it also raises the risk of upper respiratory infections.

Take a walk. Starting your day with a brisk, 30-minute walk can get you energized and jumpstart your immune system.

Make your own household sanitizer. Mix 8 oz. of water and 30 drops of rosemary or tea tree essential oil. Pour in a spray bottle and use on doorknobs, phones, cutting boards, or any place viruses are likely to linger.

LOL. Researchers at Indiana State University in Terre Haute have found that a good belly laugh boosts natural killer cell activity and increases overall immune function. To get these beneﬁts, watch a funny TV show or movie. According to the American Film Institute, Some Like It Hot, Tootsie, Dr. Strangelove, Annie Hall, and Duck Soup are the ﬁve funniest movies of all time.

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Sometimes pain is inevitable, but suffering can be optional. Kyolic Curcumin is a powerful new formula to help support healthy inflammation response.* This synergistic combination contains the antioxidant properties of odorless Aged Garlic Extract™ along with a proprietary turmeric complex made from a unique blend of Curcumin and Phosphatidylcholine for increased absorption and bioavailability.* Take Kyolic Curcumin every day to provide natural support for healthy inflammation response, joint and muscle health, cardiovascular benefit, colon and liver function, as well as other nutritional benefits. *

Take the first step with Kyolic Curcumin … the rest is easy. 98 Call 1-800-421-29 near you. ation and a store for more inform Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyolic® is a registered trademark of Wakunaga of America Co., Ltd.

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IMMUNE,

cont.

STOCK A “STAY-WELL” MEDICINE CABINET

Larch. Derived from the wood of larch trees, larch arabinogalactan (larch for short) is approved by the FDA as a natural source of dietary fiber—but recent studies have found that it also possesses powerful therapeutic benefits as an immune stimulant and proven ally against the common cold. Larch has also been shown to enhance the effectiveness of several vaccines, including those for tetanus and pneumonia.

Immune-boosting herbs (particularly garlic, oregano, olive leaf, elderberry, andrographis, and astragalus). Pick one of the above or try a combination formula designed to support immune health. Each of these herbs has been shown in studies to support immune function in some way, including boosting the body’s resistance to illness; easing cold and ﬂu symptoms; and speeding recovery from colds and ﬂu.

EpiCor. Created via a proprietary fermentation process, EpiCor transforms baker’s yeast into a complex ingredient comprising dozens of compounds and metabolites that work together to strengthen the immune system. A 12-week randomized, double-blind trial of 116 people who hadn’t gotten a ﬂu vaccine found that a daily dose of EpiCor reduced their number of colds or cases of the ﬂu. And if they did happen to get sick, they weren’t under the weather for as long as those taking a placebo.

Medicinal mushrooms (particularly maitake, reishi, and cordyceps). Research shows that these fungal superstars are rich sources of lentinan, which helps ﬁght infection, and beta-glucan. Maitake D-fraction (made by Mushroom Wisdom) has been clinically shown to help stimulate cancer-ﬁghting immune cells.

Probiotics. Research suggests that taking probiotic supplements may greatly protect against a variety of pathogens, including staph bugs, E. coli, salmonella, and even the superbug Clostridium diﬃcile. Among the newest ﬁndings, researchers from the University of Florida reported that a trio

of specific probiotic strains—Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum—trigger a beneficial shift in the bacterial composition of the gut. This may enhance immunity, especially in older adults.

Oscillococcinum. Made from an extract of duck heart and liver, this homeopathic remedy is said to work best when taken at the first sign of flu-like symptoms. Several double-blind studies have found that it effectively eases flu symptoms and shortens suffering.

Zinc. According to a review of 13 studies, taking 75 mg of zinc each day can shorten the duration of the common cold by up to 42 percent.

Lysine. Found in protein-rich foods such as nuts, red meat, eggs, milk, cheese, beans, and sardines, this essential amino acid has been shown to help prevent and treat viral infections such as cold sores, shingles, human papilloma viral infection, and genital herpes.

Colostrum. Replete with high amounts of protein, fat-soluble vitamins and minerals, and transfer factors including immunoglobulin antibodies, supplemental bovine-derived colostrum has been shown to enhance selected immunity in adults.

SUPERCHARGE YOUR IMMUNITY!

Ener-C Mix infuses cells with vitamin C, B vitamins, and electrolytes to boost energy and immunity with each Tangerine Grapefruit flavored packet.

Akin’s & Chamberlin’s Myco-8 Defense Formula is a blend of eight certified organic mushrooms and is helpful for everyday immune support or during seasonal changes.

Nature’s Answer Sambucus Immune liquid combines elderberry, vitamin C, astragalus, and echinacea in a raspberry flavored syrup that fights colds and soothes coughs.

Healthy Origins EpiCor activates the immune system and starts working within two hours. It’s available in both adult and kid formulations.

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energy Whole-body ways to raise energy BY LISA TURNER

up I

f you're feeling run-down, you're not alone. Almost 80 percent of Americans say that they’re lacking in energy. “Many people complain of being tired because our environments have changed drastically, but our bodies haven't,” says Scott Young, author of Get More From Life. “Modern technology gives us new conveniences, but it also gives us new problems. Living in an environment of constant distractions makes the quiet downtime our bodies once expected a rarity.” There are four main types of energy—physical, mental, emotional, and spiritual. And while we tend to think of low energy as physical fatigue, it’s more complicated than that. If you’re working long hours in front of a computer, and your relationship with your spouse is drained, you’re probably not lacking in physical energy. Instead, it’s likely that your sense of depletion comes from mental and emotional strains. The trick is to incorporate periods of rest and recovery with practices that promote and sustain stamina. Here are just a few.

Physical energy The physical body must be fed, rested, and generally healthy for energy to ﬂow. But when life gets busy, many of us let those eﬀorts to keep our bodies in tune fall by the wayside. We stay up late, skimp on nutrition, and skip the gym—exactly what we shouldn’t do. Ways to nourish your physical body: 24

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Eat less, but more often. Food equals energy, so maintain a steady supply by spreading meals out over the day. And be sure your nutrient levels are up to par. Low levels of vitamin D or B12 can make you feel fatigued. If your diet is less than optimal, take a multi with at least 100 percent of your daily requirements. Sprint. Interval training—intense bouts of exercise such as sprinting or cycling fast for 30 seconds to a minute, followed by recovery periods—increases energy and promotes overall strength. Exercise also boosts endorphins, the body’s feel-good chemicals. Schedule your exercise for early afternoon, and do it outside. The sun’s rays boost a flagging circadian clock that’s responsible for afternoon slumps. Breathe. Flood your body with energyboosting oxygen with simple deep breathing exercises: Inhale slowly into the abdomen to the count of five, gently retain the breath for the count of 10, then exhale to the count of 10. Work it into your daily routine; before every meal, take 30 slow, deep breaths in this way. Sleep. “Research suggests that even small amounts of sleep deprivation take a significant toll on our health, our mood, our cognitive capacity, and our productivity,” says Tony Schwartz, CEO of The Energy Project. If you struggle with sleep, try a gentle supplement, such as valerian. If you haven’t slept, take an afternoon nap; studies show a siesta can make up for an hour of lost nighttime sleep, and can boost alertness, performance, and mood.

Mental energy Mental energy includes everything from advanced problem solving to remembering the dry cleaning. When it’s low, you make mistakes, forget tasks, and feel cranky and fatigued. What to do: Switch gears. Close your laptop, turn oﬀ the phone, and do something else. Any reasonably mindless task gives your brain a chance to rest. Fold laundry, straighten your desk drawer, sweep the ﬂoor—or run up and down the stairs for 5 minutes.

Drink water. One study found that women who were mildly dehydrated experienced fatigue and loss of focus. Shoot for 64 ounces every day of pure, filtered water. Herbal teas and high-water foods such as melon, oranges, tomatoes, and soups, also help hydrate. Exercise your brain. Mental stimulation increases energy in the same way physical exercise strengthens the body. Learn a new language, do vocabulary quizzes, change your driving route to work. Or learn to foxtrot, salsa, or tango—studies show dancing enhances cerebral and cognitive thought processes. Take a vacation. Most Americans don’t know how to take time off. In one survey, more than half said they expected to work during their vacations. But time off can sharpen your mental saw. In one study, performance improved by 8 percent for each 10 hours of vacation employees took.

Emotional energy Worried about money, arguing with your spouse, or dodging a snarky boss at work? Your emotional energy is probably drained. Try these daily practices: Avoid energy vampires. They complain, criticize, and suck the life out of you. If you’re stuck with an unavoidable vampire at work, set limits. Listen to a whining colleague for a moment, and then say, “I hope things work out for you! I’ve got to get back to work.” Let it out. Holding negative emotions is a huge energy drain. In one study, people who repressed their feelings were at greater risk for developing diseases. So rent a sad movie, write about your feelings, rage to a friend—do whatever it takes to release pent-up emotions. Stay positive. Fear, anger, and worry aren’t necessarily bad, but when they crowd out positive thinking, they drain energy. Find ways to increase your optimism. If you’re plagued by worry and fear, write out a worst-case scenario. You may ﬁnd that “the worst” isn’t all that bad.

Spiritual energy This is about your ultimate purpose, that which motivates you and gives your life meaning. “It’s the most powerful factor of energy, and it controls the other three,” Young says. Ways to make yours stronger: Live the right way. Are your actions in alignment with your values and beliefs? If not, it can be a huge spiritual drain. Take time each night to look back at your day and ask yourself where your actions may have deviated from your values. Create a ritual. Rituals create meaning. They can be as simple as saying a blessing before a meal. Create a ritual that reinforces your spiritual ideals: welcome the day with yoga sun salutations or light a candle and meditate every evening. Know your purpose. You don't have to change the world—maybe your purpose is to raise your child or bring joy to your friends. If you don't have a clue, ﬁnd a spiritual mentor who can help guide you to your highest aspirations.

Paragon Plus Energy Source Multi is a high energy, high potency daily multivitamin with enzymes, nutrient-rich greenfoods, and support herbs.

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Paragon Plus PurExtract Eleuthero contains the concentrated extract of eleuthero in a fast-absorbing liquid.

The Healthy Edge

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9/1/15 2:36 PM

Irritable Bowel Syndrome

BY SALLY KARLOVITZ, CN

IRRITABLE BOWEL SYNDROME (IBS) is the most common chronic health disorder in America today. It is a physical disorder that affects the large intestine, manifesting in symptoms such as gas, bloating, diarrhea, and/or constipation, pain, and discomfort. Seventy-five percent of IBS sufferers are women. The most important factor in alleviating or controlling symptoms of IBS is diet. Certain foods have a direct effect on the lining of the intestines and are known to be triggers for IBS, including high-fat foods, caffeine (coffee, sodas, etc.), insoluble fibers (wheat bran, raw leafy green vegetables, etc.), and alcohol. These cause violent reaction of the gastrocolic reflex, leading to IBS symptoms. Eliminating these triggers while including foods and nutrients that are soothing and healing is the key to managing IBS. One of the most important things to include in an IBS diet is soluble fiber. Whereas insoluble fiber irritates IBS, soluble fiber soothes and regulates the digestive tract and stabilizes bowel function from either extreme (diarrhea or constipation). Soluble fiber is found in oat bran, rice, quinoa, and other foods. In addition to eating soluble fiber, one of the best ways to ensure you get adequate soluble fiber in the diet is to supplement with acacia fiber. There are many benefits to using acacia: it’s 100 percent soluble; it’s tasteless and non-gritty, so it can be added to what you eat or drink without changing its consistency; and it’s an excellent prebiotic (food for your friendly gut bacteria). Any time you increase your fiber intake, you must start slowly and drink plenty of water to activate the fiber. Certain supplements can also be of great help. These include: PROBIOTICS—These friendly bacteria that live in the gut are responsible for taming inflammation in the lining of the intestinal wall. Many people with IBS need to maintain high levels of probiotics to keep the gut operating in a more normal function. PEPPERMINT OIL CAPSULES—Peppermint has always been considered good for digestive health. The active ingredients in peppermint have a calming effect on the intestinal tract. To help with IBS, these capsules need to be enteric coated, which means they don’t break down in the stomach but in the intestines where they are needed.

Smooth Fiber14 Grit-free liquid fiber supplement for digestive health.* Supplies 14g fiber per serving from acacia and inulin. Orange cream flavor. Gluten free.

Peppermint Eze

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Shelf stable— no refrigeration required.

October 2015

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9/3/15 10:14 AM

From the Spice Cabinet to the Medicine Cabinet: Savory Spices BY MARY ANN O’DELL, MS, RD

WHEN YOU SPRINKLE oregano on your pasta or add chopped garlic to your favorite foods, do you realize that you’re practicing herbal medicine? While we may not think about it, common herbs and spices stocked in our spice cabinets can have a therapeutic action in the body. This month, we will focus on some of the savory herbs and spices, and next month we will look at some of the sweeter ones.

GARLIC Garlic is a potent antioxidant that has specific benefits for the heart. Research suggests that garlic is anti-thrombotic and may also help lower cholesterol levels. A recent review of seven clinical studies concluded that supplements of garlic may beneficially affect blood pressure, offering a safe and effective approach for blood pressure management. It may also help inhibit yeasts, fungi, viruses, and bacteria.

TURMERIC Turmeric is best known as the main ingredient of curry powder, a common Indian spice combination. Curcumin, responsible for the yellow color of turmeric, is the active compound that has been the object

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of research in numerous studies. Research has found that turmeric helps reduce joint inflammation by acting as a natural COX-2 enzyme inhibitor. Curcumin is also a potent antioxidant, protecting cells from free radical damage.

All of these herbs are wonderful to use in cooking, but therapeutically are more effective in supplement form.

OREGANO: Oregano is an herb with a long historical use dating back to Bible times. Studies have shown that oregano oil is antiviral, antifungal, and antibacterial. One recent study concluded that carvacrol, the active compound in oregano responsible for its scent, is effective against norovirus, the rapidly-spreading virus that causes nausea and vomiting. Other studies have shown benefits from oregano as an anti-cancer agent and for promoting mood health.

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

Opti-Extract Turmeric Powerful herbal antioxidant.* Supports healthy liver function & balances inflammation.* Potent herbal extract, standardized for 95% curcuminoids.

The Healthy Edge

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9/2/15 8:58 AM

pure beauty

autumn magic

By Sherrie Strausfogel

Savor this fall favorite in pies, ciders—and skincare products

t seems that an apple a day keeps the dermatologist away. This iconic fruit is packed with vitamins and antioxidants that nourish skin when eaten or applied topically in skin and hair care. Apples contain vitamin C, which helps make collagen, a crucial structural component of skin. Vitamin C also helps maintain your skin’s waterproof barrier. Apples also are a source of copper, which helps the body make melanin, the pigment that colors skin. Melanin protects skin from the sun’s ultraviolet rays. It also makes up an essential part of other tissues, including your eyes and hair. No wonder extracts of the fruit and juice are being added to skin and hair cleansers, serums, creams, and more. Some highlights: APPLE CIDER VINEGAR—particularly the raw, organic, unﬁltered kind—is a natural remedy for psoriasis, acne, and bad breath. The acidity in vinegar can help clear skin and stop acne by drying out blemishes. Used as a toner, apple cider vinegar can also help regulate the pH levels in your skin, balancing skin that is too oily or too dry. A rinse with apple cider vinegar will give your hair body and shine, and stimulate hair follicles for growth. It can also treat dandruﬀ and an itchy scalp. APPLE JUICE can also act as a natural toner and astringent. Apply to the face with cotton balls to tighten pores and restore your skin’s pH balance, restoring moisture to your skin. STEM CELLS from the Uttwiler Spätlauber apple, a Swiss varietal developed in the eighteenth century to have an especially long shelf life, were shown to regenerate and protect human skin cells. In a study published in the International Journal for Applied Science, the apple stem cells increased in vivo cell turnover and UV resistance. These cells can also bring new life to aging skin. They provide “universal cells” to increase the longevity of your skin’s own stem cells. They renew dormant cells, repair damaged cells, and regenerate healthy cells. They also defend against harmful ultraviolet, oxidative, and environmental stress.

Infuse fine, limp hair with volume, manageability, and shine. Desert Essence Organics Green Apple & Ginger Shampoo and Conditioner are sulfate- and parabenfree hair products that contain a blend of hair-nourishing herbs and antioxidants, including green apple, ginger, maca (great for boosting volume), and jojoba (to lock in moisture). The fresh scent of tart green apples and spicy ginger will help get you going in the morning, too!

Brighten and smooth your skin with Buff Her Apple Granola Face Scrub. This exfoliating food powder is made with colloidal oatmeal powder, rice powder, and apple fruit extract. Malic acid, an alpha hydroxy acid from apples, helps fight skin discoloration. This gentle, effective scrub is perfect for all skin types.

Help renew skin’s resilience and firmness with Via Nature Swiss Apple Hydrating Skin Lotion. The apple stem cells and anti-aging peptides, along with rosehip oil, work together to restore and protect youthful radiance, while rejuvenating skin’s texture. It’s a luscious treatment for normal to dry skin.

Rejuvenate and renew your skin with Reviva Labs Stem Cell Booster Serum. Stem cells from the rare Swiss Uttwiler Spätlauber apple repair aging and damaged skin, improve skin texture, and help prevent wrinkles. Use alone or layer under day or night cream as a catalyst to accelerate their effects. Ideal for all skin types, but mature skin affected by sun and pollution will benefit the most.

October 2015

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9/1/15 2:13 PM

Calmf ne Stress less with the best-selling, multi-award-winning anti-stress drink

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7/27/15 9:53 AM

clean eating

By Melissa Diane Smith

side dish makeovers Cut back the carbs with these veggie-rich alternatives to pasta, mashed potatoes, and rice

ince most people who see me for nutrition counseling are overweight, experience intense cravings for carbohydrates, and/or have elevated blood sugar levels, the most common thing I do is teach them to reduce their carbohydrate intake. On the most basic level, this involves cutting out starchy foods and substituting lower-carb vegetables such as broccoli, asparagus, or spinach in their place. This is especially important in the case of side dishes, which tend to be carbladen, starchy entries. With a little ingenuity, however, you can use wholesome vegetables or vegetable-based products to make low-carb alternatives to traditional sides. Just pass up the potatoes and refuse the rice and try a few of these delicious low-carb, veggie-rich options instead. SPAGHETTI SQUASH. As the name suggests, this vegetable is a great substitute for pasta, one that’s considerably lower in carbohydrates and higher in nutrients. To prepare, bake spaghetti squash whole or cut in half in the oven, or cut it in half and microwave it. Remove the seeds from the center and use two forks to loosen the strands of squash, which look like spaghetti. Serve this “pasta” topped with a homemade or glutenfree pasta sauce, homemade or prepared pesto sauce, or organic butter or olive oil and herbs. An average spaghetti squash makes four to six servings and you can freeze leftovers. It’s best in autumn and winter when spaghetti squash is in peak season. VEGETABLE “SPAGHETTI.” This low-carb, nutrientrich pasta alternative is perfect during spring and summer: Slice organic zucchini julienne style either alone or with other vegetables such as carrots, leeks, and red peppers. Sauté in olive oil, and use the vegetables as a base for shrimp sautés or pasta sauce with meat. KELP NOODLES. Made from only kelp, water, and sodium alginate (sodium salt extracted from a brown seaweed), kelp noodles (available from the Sea Tangle Noodle Company) have a non-ﬁ shy, neutral taste that picks up the ﬂavors of whatever

foods you use with them. They’re rich in iodine, which is essential for thyroid health, and they’re almost completely calorie- and carbohydrate-free. This means they’re great for people who want to lose excess weight. They’re also easy to use: Just open the bag and drain, then sprinkle over salads, or add them at the last minute to soups or stir-fries. Or try tossing kelp noodles and sliced vegetables in pesto or your favorite Asian sauce. SHIRATAKI NOODLES. The key ingredient of this noodle replacement is glucomannan, a soluble fiber derived from the konjac plant that keeps you feeling full. These uniquely textured noodles, available from companies such as NoOodles and Miracle Noodles, are thin, chewy, translucent, and gelatinous with almost no flavor by themselves. And because they’re made entirely of fiber, they’re carbohydrateand calorie-free. They do tend to have an odd or unpleasant smell right out of the bag, but this dissipates when they are rinsed well, simmered for a few minutes, and drained. Shirataki noodles can be topped with sauce or stir-fried in sesame oil with vegetables and a non-GMO, gluten-free soy sauce or soy sauce substitute such as Coconut Secret Coconut Aminos. MASHED CAULIFLOWER. A tasty, low-carb alternative to mashed potatoes, the basic version of this side dish is simple enough to make: all you need is steamed cauliflower, salt, and olive oil or organic butter—then mash ’em all together to desired consistency. For a creamier version, try adding organic milk or unsweetened almond milk. For “loaded” mashers, add cheese, different herbs, and/or roasted garlic. CAULIFLOWER “RICE.” To make this quick dish, use a food processor with a shredding blade to shred chunks of a head of cauliflower until it starts to look like rice, then steam it for a few minutes in a bit of broth, or sauté it in organic coconut oil, butter, or olive oil about 5 minutes until tender. Then top it with a curry sauce, an Asian vegetable and meat stir fry, or even beef stew. One medium head of cauliflower will generally yield approximately 6 cups of cauliflower rice.

October 2015

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When it comes to the power of pure protein, Bluebonnet’s kosher- certified Super Earth® Organic VeggieProtein surpasses all others.† It draws its strength from four of the Earth’s most potent plant proteins – brown rice, yellow pea, chia, and quinoa – to provide 18 grams of complete and balanced protein containing all nine essential amino acids. TM

In fact, the amino acid profile is comparable to that of top - quality animal proteins like whey. Plus, its unrivaled purity is rooted in the fact that these proteins are derived exclusively from sustainable, organic and non-GMO, dairy/lactose -free vegetable sources that do not contain soy or gluten. So, stay ahead of the pack with this pure and complete vegetarian/vegan protein that will take you as far as you want to go on just 110-125 calories!Ƈ

Available in five delicious natural flavors (original, vanilla, vanilla chai, chocolate mocha and chocolate) and in both 1lb canisters and convenient, single serving packets

Available in specialty kosher and natural food stores statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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†Only those Bluebonnet products bearing the KOF-K emblem label panel are kosher certiﬁed.

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on the front

For additional information on Bluebonnet nutritional supplements, please log on to www.bluebonnetnutrition.com or write: Bluebonnet Nutrition Corporation 12915 Dairy Ashford, Sugar Land, TX 77478 USA

7/27/15 9:54 AM

natural gourmet

ancient eating

By Neil Zevnik

Get back to basics with the Paleo Diet

n order to take advantage of the popular Paleo diet, you don’t have wear animal-skin loincloths or let your hair grow wild. But you do need to rethink your eating habits—because this “pre-agricultural” nutritional plan emphasizes what our Paleolithic hunter-gatherer forbears were likely to consume, and eliminates most foodstuffs that were introduced through agriculture and animal husbandry practices. The regimen isn’t as difficult as it might sound. The diet emphasizes natural, unprocessed foods with optimal nutrition. Variety is important as well—seasonal bounty and climate fluctuations would have dictated the menu for those long-ago folks. With that in mind, you can get with the program by following a few simple guidelines.

Hunt PHOTO: PORNCHAI MITTONGTARE

We’re talking animals for protein—meat, fowl, and ﬁsh, with the idea being to choose options that are as natural as possible: Meat should be organic, pastured, and grass-fed; bison is an excellent lean choice. Fowl should be organic and pastured, and local if at all possible. The same goes for eggs. Fish should be wild-caught and varied, and as fresh as possible.

Gather Vegetables, tubers, fruits, and nuts should all be on your radar. Unless you’re blessed with a market garden in your backyard, you’ll be foraging at your local farmers’ market or health food store—and everything should be organic, of course! Greens in as many forms as possible; the darker the better. Vegetables of every sort, eaten both cooked and raw.

Get your Paleo proteins and plants all in one hearty dish. 2

6-oz. organic and pastured bison New York steaks

Tbs. chopped organic fresh rosemary

Tbs. organic olive oil

½ cups coarsely chopped organic kale

Fruits in moderation, as modern fruits are higher in sugar than their forebears.

cup organic mustard greens

Roots, including carrots, radishes, and sweet potatoes. These are great sources of carbohydrates and ﬁber.

cups organic baby spinach leaves

Tbs. organic avocado oil

Tbs. organic lemon juice

Nuts, such as walnuts and almonds, are a rich source of omega-3s. Fats other than animal fats should be unprocessed, such as coconut, olive, and avocado.

Foods to Avoid Stay away from grains, legumes, dairy, sugar, corn syrup, vegetable oils, processed foods, and artiﬁcial anything. That said, the Paleo diet is more a general guide than it is a strict set of rules. After all, even followed less than rigorously, a diet high in protein and fresh vegetables with minimal processed ingredients is bound to do a body good. 32

Grilled Bison Steak Over Wilted Greens SERVES 2

1. Press rosemary into both sides of steaks. Preheat grill. Cook steaks over medium heat to desired degree of doneness. Remove from heat, and allow to rest for a few minutes. 2. Heat olive oil in large skillet. Quickly sauté kale and mustard greens over medium-high heat until lightly wilted, about 1 minute. Add spinach, and sauté 30 seconds more. Divide between two plates. 3. Slice steaks into thin slices and arrange over greens. Drizzle with avocado oil and lemon juice, and serve immediately. PER SERVING: 396 cal; 36g pro; 25g total fat (6g sat fat); 9g carb; 2mg chol; 91mg sod; 3g fiber; 1g sugars

October 2015

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9/1/15 2:12 PM

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

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9/1/15 2:07 PM