AKiN'S Healthy Edge September 2015 by HFAI

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September 2015

COOKING WITH HERBS Simple ways to spice up your diet

TURMERIC for taming inflammation & more P. 10

+ 9 essential herbs that no kitchen should be without

GOING GREEN

How superfood spirulina can boost your health

HOLISTIC HEALING

for breast cancer

HEALTHY FATS What you need to know

CUPUAĂ&#x2021;U CRAZE

the exotic ingredient for healthy skin & hair

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s ! u l p

the truth about

BONE HEALTH 8/3/15 9:00 AM

Earth Kiss

Face Masks 7th Heaven Masks just got better, reformulated with Himalayan Shilajit and repackaged as Earth Kiss. Earth Kiss Mud Masks provide a relaxing experience while naturally deep cleansing skin, nourishing with 85 plant micronutrients, and restoring balance to your skin with Shilajit. For a quicker way to deep cleanse your skin, try the new Bamboo Sheet Mask infused with clay.

Natralia

Happy Little Bodies Eczema Care Safe and effective eczema care, designed specifically for kids. Made without the harmful ingredients found in over the counter eczema products – no steroids, paraffin, artificial colors or scents. Body Wash & Shampoo is a soap free cleanser to help prevent moisture loss while bathing. Moisturizing Lotion can be used every day to lock in moisture. Eczema Relief Cream helps soothe itchy flare-ups.

Cocokind Nourish Organic

Rosewater Toner & Body Mist Nourish uses the power of rose in two new face and body formulas. Rosehip & Rosewater Body Oil Mist is a rejuvenating body spray with essential fatty acids, antioxidants & vitamins. It deeply hydrates and replenishes skin, improving skin texture and tone. Rosewater Witch Hazel Face Toner is a refreshing and balancing alcohol-free toner for normal to dry skin.

Coconut Oil Facial Care Cocokind introduces a new organic skincare line centered around virgin coconut oil. Despite the rich ingredients, each formula is quickly and easily absorbed by the skin. Facial Cleansing Oil wipes away stress, dirt and makeup without the use of harsh chemicals. Facial Repair Serum works great at night, helping to repair the skin’s surface. Eye Firming Oil provides deep sustained moisture while tightening and toning skin.

Soothing Touch Flower Essence Services

Yarrow Environmental Solution This combination of ﬂower essences, plant tinctures and sea salt is formulated to strengthen and protect against toxic environmental inﬂuences and hazards of a technology-dominant modern life.* Great before, during or after exposure to X-rays, computer screens, airports and medical treatments. Available in drops or spray.

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Lavender Bath & Body Care Relax & calm the mind while easing stress with soothing lavender formulas. Soak your stress away with Lavender Bath Salts combining a blend of Epsom, mineral and sea salts. Nourish your skin with Ayurveda Lavender Body Lotion, made with a tridoshic blend of Ayurvedic oils.

7/29/15 11:59 AM

Reviva

Nasolabial Fold+ Multi-Peptide Cream

Seabuckwonders

Minimize nasolabial folds (sides of nose to mouth lines) and deep wrinkles. Reviva’s multi-peptide blend plumps facial skin, lessening deep wrinkles and leading to a more youthful appearance.

Natural support for healthy complexion, strong nails and shiny hair.* This eﬀective blend of seabuckthorn oil and biotin provides Omega 3, 6, 7 & 9, as well as other phytonutrients for lasting healthy beauty.*

TummyZen

Advanced Heartburn Relief This patented formula of minerals and barley grass works fast and lasts for hours. It works with your body to neutralize acid and restore digestive balance.* Just one pill helps reduce acid for 6x longer.* Developed by Yale School of Medicine.

Ultimate Hair, Skin & Nails

Liddell

Allergy This broad spectrum homeopathic formula is designed to relieve allergies from pets, pollen/hay fever, dust mites and insect bites. Helps relieve runny nose, itchy watery eyes, headache and sneezing. This safe and eﬀective formula is doctor formulated and has been scientiﬁcally studied.

PhytoTherapy

Host Defense

Ultimate Intestinal Shield is a broad spectrum probiotic that helps maintain healthy digestive function.* Guaranteed to contain 10 billion cfu per capsule. No refrigeration required. Soy free.

This unique blend of organic mushrooms and herbs is speciﬁcally designed to support the brain and nervous system.* Ginkgo, bacopa and gotu kola support brain health, while lion’s mane and reishi mushrooms support neurological and adrenal functioning.*

Ultimate Intestinal Shield

Matrix Healthworks

Immune Matrix

Full spectrum organic mushroom powder for daily health and immune support.* This formula supplies beta glucans, antioxidants, digestive enzymes, vitamin D and other nutrients.* A great boost for smoothies. Organic and Gluten free.

12 Day

Menopause with EstroG-100® A unique formula for women dealing with symptoms of menopause.* This proprietary blend of EstroG-100® and 12Day OenotheinB+ works with the body to help alleviate night sweats, support rest, and manage mood swings.* Hormone free. Works in less than 12 days. Gluten free & non-GMO.

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MycoBotanicals Brain

Myotropic Innovations

TRU-7 Detox + Cleanse TRU-7 is an easy to use, comprehensive detoxiﬁcation and cleansing program. The herbs and nutrients in this blend support detoxiﬁcation of the bloodstream, intestinal tract and liver. It helps cleanse the bowel, aids in digestion, and may help decrease appetite.* TRU-7 is yeast, dairy, gluten and sugar free.

Smarty Pants

Kids Complete + Fiber This complete gummy vitamin is a 5-in-1 value, providing a multivitamin/mineral, vitamin B12, vitamin D3, Omega 3 and soluble fiber. Sweetened only with natural sweeteners – no added sugar or high fructose corn syrup. No artificial colors or flavors. Gluten and casein free. Yummy orange, lemon, and strawberry-banana flavors in each bottle.

7/29/15 2:15 PM

September 2015

features 18 Cooking with Herbs Spice up your diet—and add a heath boost—with these culinary wonders. From selecting and buying to storage and preparation, our handy guide is perfect for beginners and seasoned chefs alike. Plus: the 9 essential herbs that no kitchen should be without.

22 Holistic Healing for Breast Cancer Safe, effective supplement, dietary, and lifestyle recommendations that can help manage estrogen levels, reduce tumor growth, and ease the side effects of chemotherapy.

departments NEWS FLASH

NUTRITION & ADD

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

SUPPLEMENT ADVISOR

Super Spirulina. Add a potent dose of nutrition to your routine with this green superfood.

ALLERGIES

Stop the sneezing with these simple strategies.

BRAIN FOOD HERBAL ADVISOR

Today’s Top Herb. From taming inflammation to easing arthritis pain, nothing beats turmeric.

The right combination of nutrients and herbs can help keep young scholars focused this fall.

PURE BEAUTY HEALING EDGE

Beware the Calcium Myth. This oft-touted mineral is only the tip of the iceberg when it comes to bone health.

The Truth About Shingles. This formerly rare complication from chicken pox is becoming more and more common.

Crazy for Cupuaçu. This exotic ingredient may hold the secret to healthier skin and hair.

CLEAN EATING EXPERT’S CORNER

A selection of foods and supplements that can help.

Fat Facts. Everything you need to know about these misunderstood nutrients.

NATURAL GOURMET YEAST INFECTIONS

Natural ways to keep candida at bay.

Take it Slow. A fresh, local, and sustainable approach to nutrition.

September 2015

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8/3/15 9:13 AM

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6/26/15 2:32 PM

letter from the editor

Spices of Life Editorial Director Nicole Brechka

When it comes to healthy eating, you probably know the drill. Cut back on the red meat. Eat more wild-caught fish and lean, free-range chicken. Make sure to include more fresh veggies—preferably organic—in every meal. And toss out those trans-fat-filled processed foods. It’s all good, common sense advice. It’s also something you’ve likely read over and over and over again in magazines like this one. We talk about it because it’s important, but what we rarely mention is that what you put in your food can affect your health almost as much as what you choose to eat. Our cover story this month—”Cooking with Herbs”—delves into this topic with tips for curious beginners and seasoned chefs alike. From antioxidant tarragon to anti-inflammatory oregano, fresh herbs offer a wide variety of health benefits. Plus, they add a delicious burst of flavor to almost any meal. Turn to page 18 for more about buying, storing, and preparing these culinary wonders— including recipes. And while we’re on the subject, check out “Today’s Top Herb” (p. 10) for an in-depth look at turmeric. A key ingredient of Indian curry spice, this potent botanical—and especially its active component curcumin—offers an array of health benefits, from easing arthritis pain to perhaps helping prevent and treat certain cancers. And that’s just the tip of the iceberg for this multitasking herb. Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

Art Director Judith Nesnadny Executive Editor Jerry Shaver Copy Editor Ann Nix Beauty Editor Sherrie Strausfogel Research Editor Sam Russo, ND, LAc Contributing Editors Helen Gray, Vera Tweed

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

Director, Retail Development John Potter and Custom Marketing 800.443.4974, ext. 702 jpotter@aimmedia.com Business Development Kim Erickson 702.219.6118 Accounting & Billing Yolanda Campanatto 310.356.2248 Advertising & Retail Sales Coordinator John Potter 800.443.4974, ext. 702 jpotter@aimmedia.com Chairman & CEO Efrem Zimbalist III Group Publisher & COO Andrew W. Clurman Executive Vice President & CFO Brian Sellstrom Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Finance Craig Rucker Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz THE HEALTHY EDGE. Vol. 5, No. 8. 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.

September 2015

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8/3/15 9:12 AM

Now, Solgar unlocks the power of curcumin like never before.

More active. 185 times better bioavailability. Faster absorbed.

That’s the difference with New Solgar ® Full Spectrum Curcumin. For the ﬁrst time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient…making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before.9 Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours.9 Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin…forever. Solgar ® Full Spectrum curcumin…one softgel, once a day–185X better.9*

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.845.2286 *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. 9

Compared to native curcumin extract.

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6/23/15 11:39 AM

newsflash Eat Protein and VEGGIES FIRST

Vitamin K2 and flaxseed are just two nutrients that promote heart health

Eating protein and vegetables before starchier carbohydrates reduces unhealthy levels of blood sugar in people with type 2 diabetes, according to a study published in Diabetes Care. Researchers checked blood-sugar levels after the same meal on two occasions: in one, carbohydrates were eaten first, followed by protein, veggies, and fat 15 minutes later. A week later, they repeated the process, with carbohydrates eaten 15 minutes after the other foods, and found that 30 minutes after eating, bloodsugar levels were 29 percent lower when carbs were eaten later.

Flaxseed Lowers BLOOD PRESSURE Flaxseed lowers elevated blood pressure, to a degree that significantly reduces risk for heart disease, according to a review of 15 earlier clinical trials, published in Clinical Nutrition. Researchers found that when eaten for more than 12 weeks, flaxseed lowered pressure by 3.10/2.62 mmHg on average. Earlier research shows that lowering blood pressure by 3.3/1.4 mmHg reduces risk of death from heart disease by 22 percent. The trials that were analyzed included a total of more than 1,300 people. A common therapeutic amount of ground flaxseed is one to two tablespoons daily, starting with smaller amounts and increasing gradually, to avoid stomach discomfort from the extra fiber.

Heart and VITAMIN K2: Where Bone Health Meet Heart and bone health may seem like two different issues, but they’re intimately connected. Studies following nearly 32,000 people found that undetected heart disease multiplies the odds of bone loss and fractures sixfold, and low bone mass increases risk of stroke and heart attack. How so? Both depend upon calcium getting to the right place: into bones and away from arteries, where deposits of the mineral can be deadly. Vitamin K2, often in short supply, is essential for calcium to hit its mark. “K2 is like an usher in a theater,” says Dennis Goodman, MD, a board-certified cardiologist, director of integrative medicine at NYU Langone Medical Center, and author of Vitamin K2: The Missing Nutrient for Heart and Bone Health; “It helps calcium bind to the bone mineral matrix, keeping it away from blood vessels.” Vitamin K2 is not well known, and should not be confused with vitamin K1, which is plentiful in leafy greens and plays a role in blood clotting. “Our body does not make enough K2 and we can’t get enough in our diet,” says Goodman. Natto, a popular fermented soy food in the Japanese diet, is the only rich food source, with about 1,100 mcg per 3.5-ounce serving. But with a Western diet, a minimum daily beneficial amount of 45 mcg would require eating 8 pounds of beef or drinking 1.32 gallons of milk. What to do: Goodman recommends taking up to 180 mcg daily of a special form of K2, called MK-7, “menaquinone-7,” or a patented form,“MenaQ7.” In addition to maintaining healthy bones, he says, “You can be preventing or at least retarding calcification of blood vessels.”

September 2015

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8/3/15 9:15 AM

Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

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for a FREE SAMPLE and a store near you. 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. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

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6/23/15 11:41 AM

supplement advisor

super spirulina Could your diet use a fruit and veggie boost? Could you use more energy? Meet spirulina

Research Highlights Nutritional analysis shows that spirulina is high in protein and contains healthy fats, a variety of vitamins and minerals, and powerful antioxidants. A few of its documented beneﬁts: 8

University of California, Davis researchers found that spirulina significantly improves the immune system, which helps ward off both viruses and bacteria. In treadmill tests, spirulina improved performance and endurance compared to a placebo. Studies in Japan found that certain antioxidants in spirulina have a blood-thinning effect, help to break down blood clots, and help to prevent thickening of blood vessels and atherosclerosis. Other research found that spirulina helps to eliminate metals and other toxins from the body.

What to Look For Available in both pills and powders, good quality spirulina is produced by companies that document and share information about their cultivating, drying, and storing processes. Algae grow in water—and will absorb toxins from their surrounding environment—so it’s important to choose spirulina that has been harvested from non-toxic environments. If in doubt, call the manufacturer and ask, or visit company websites. The suggested dosage for adults is 3 grams (equivalent to about 1 tsp.) daily. For children, adjust for body weight as a fraction of 150 pounds (considered the average adult weight).

PHOTO THIS PAGE: PORNCHAI MITTONGTARE

type of blue-green alga, spirulina has been nourishing humans for thousands of years—from the ancient Mayans and Aztecs to today’s nutrition-savvy, multitasking women and men. And for good reason. A mere 3 grams of spirulina powder, or about 1 teaspoon, can match the benefits of 5 servings of fruits and vegetables, according to Gerald Cysewski, PhD, co-author of The Hawaiian Spirulina Equation. Of course, spirulina doesn’t have the high fiber content or exact same nutrients as fruits and veggies. With some nutrients, such as iron and certain antioxidants, spirulina has more, and with others, such as vitamin C and calcium, it has less. But according to Cysewski, the comparison is a fair one because it takes into account the benefits of the combination of nutrients in each case. And the fruits and veggies used in the analysis were ones commonly eaten in the United States. Cysewski focuses solely on Hawaiian spirulina, which is cultivated in pristine water 2,000 feet below the surface of the Pacific Ocean. While the exact nutritional profile of spirulina harvested from other areas will differ, there are common properties. And various types of spirulina, including varieties from Hawaii and California, have been tested in lab, animal, and human studies.

September 2015

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7/29/15 3:32 PM

By Vera Tweed

Hawaiian Spirulina Trail Mix Bars Makes about 12 bars Pictured on previous page. ½ cup raw almonds 1 cup chopped dates ¼ cup shredded coconut ¼ cup pumpkin seeds ½ cup dried fruit, roughly chopped ¼ cup sunflower seeds 1 tsp. Hawaiian Spirulina powder 1. Put all ingredients in food processor, and pulse 30 seconds. Roll mixture into ball and spread into 8x8–inch pan lined with wax paper. Allow to set 10–15 minutes, and cut into 12 bars. PER BAR: 134 cal; 3g pro; 6g total fat (2g sat fat); 18g carb; 0mg chol; 11mg sod; 3g fiber; 14g sugars

Superfood Virgin Margarita Makes 2 16-oz. servings Concentrated health benefits are accompanied by a margarita-style tartness in this tasty beverage. 3 cups (packed) chopped baby bok choy 2½ cups coconut ice (coconut water frozen in ice-cube trays) ½ tsp. fresh lemon zest ¼ cup freshly squeezed lime juice ½ tsp. Hawaiian spirulina powder 1 cup coconut water Sweetener to taste 1. Blend all ingredients together until frosty and smooth. Taste, and sweeten as desired. PER SERVING: 103 cal; 3g pro; <1g total fat (0g sat fat); 25g carb; 0mg chol; 158mg sod; 2g fiber; 20g sugars

AKIN’S AND CHAMBERLIN’S FRUITS ‘N‘ GREENS POWER BLEND is a gluten-free, soy-free blend of greens, fruits, and ﬂax that includes organic spirulina.

EARTHRISE SPIRULINA NATURAL is pure

ESSENTIAL LIVING WILD PROTEIN is a whole-

California-grown spirulina in convenient, easy-to-absorb powder form.

food protein powder based on hemp, chia, moringa, and spirulina.

The Healthy Edge

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8/4/15 3:43 PM

herbal advisor

By Vera Tweed

today’s top herb When it comes to taming inflammation, easing arthritis, and even inhibiting cancer growth, nothing beats turmeric

urmeric and its active ingredient, curcumin, have become the topselling herb in health food stores. What’s the buzz? The Indian curry spice is a leading way to reduce the inflammation that underlies ills from joint pain and bad moods to indigestion and memory loss. Turmeric has a long history of use both as a spice and as a natural remedy. For more than 4,000 years, it has been used in traditional Indian Ayurvedic and Chinese systems of healing to treat gas, menstrual difficulties, arthritis, skin diseases, and liver conditions, as well as to enhance energy. In the early 1970s, scientists discovered that the herb has anti-inflammatory properties, primarily from curcumin. From that point forward, researchers began examining its various characteristics, and have found that it also contains antioxidants and inhibits cancer growth. In recent years, several patented forms of curcumin have become available, and these,

Paragon Plus InflaLEVE promotes healthy inflammation response with Curcumin C3 Complex, a proprietary blend that has been well-studied for consistency, quality, and effectiveness.

MegaFood Daily Turmeric is a “daily boost powder” that features organic turmeric root and fresh fruits.

Kyolic Curcumin combines Aged Garlic Extract with clinically studied Meriva Turmeric Complex in a powerful antiinflammatory formula.

too, have been tested in studies. Found in various brands of supplements, they are designed to enhance bioavailability and speed up relief from symptoms.

Anti-Inflammatory Power Inflammation underlies the aging process, as well as chronic conditions from indigestion, heart disease, and diabetes to cancer, Alzheimer’s, and even bad moods. The anti-inflammatory nature of curcumin has been documented in more than 3,000 published articles. As an example, research with type 2 diabetics, who are at high risk for atherosclerosis, found that daily curcumin supplements reduced their risk. The study, published in The Journal of Nutritional Biochemistry, found that the supplement helped improve specific metabolic markers, such as insulin resistance, which is a very common byproduct of eating a diet of processed food. Athletes and fitness buffs are harnessing turmeric or curcumin to recover more rapidly and protect joints. And some believe that it enhances performance.

Osteoarthritis Relief One study compared 2 grams daily of curcumin with 800 mg daily of ibuprofen among 107 people with osteoarthritis in the knee. Both groups saw equal improvement in symptoms at all points during a six-week period. The study, which was published in The Journal of Alternative and Complementary Medicine, concluded that compared to the drug, curcumin was “similarly eﬃcacious and safe.” Another study tested a patented formula, Curcumin C3 Complex with BioPerine (a black pepper extract), in a group of 40 people with mild to moderate knee

osteoarthritis. Compared to those who took a placebo, participants who took a 500 mg dose, three times per day, of the supplement experienced reduced pain and improved knee function. The study, published in Phytotherapy Research, concluded that curcumin is a “safe and eﬀective alternative treatment” for osteoarthritis. Other proprietary forms of curcumin that have been tested and found eﬀective for osteoarthritis relief include Meriva, BCM-95, and Theracurmin.

Promise for Cancer Many lab and animal studies, and some preliminary human trials, have shown that curcumin has anticancer properties as well. A pilot study at UCLA’s Jonsson Comprehensive Cancer Center found that curcumin suppresses the growth of head and neck cancer tumors. Researchers gave either 1,000 mg of curcumin in chewable tablets, or a placebo, to 21 patients with such cancer. One hour later, they tested saliva for inflammatory and cancer markers. The only side effect was that people’s teeth and mouths turned yellow after taking the chewables. “The curcumin had a significant inhibitory effect, blocking two different drivers of head and neck cancer growth,” said Marilene Wang, MD, senior author of the study, adding that curcumin could be combined with other treatments, such as chemotherapy and radiation, to treat these cancers. Wang also sees broader application for curcumin. “It could perhaps be given to patients at high risk for developing head and neck cancers—smokers, those who chew tobacco, and people with the HPV virus—as well as to patients with previous oral cancers to fight recurrence.”

September 2015

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8/4/15 3:44 PM

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6/23/15 11:45 AM

healing edge

By by Vera Tweed

beware the calcium myth

e need calcium for strong, healthy bones, especially as we get older—or so we’re told. While it’s true that the human body requires the mineral to grow and maintain bones and perform other functions, there are some very real dangers in getting too much. And skimping on other nutrients that are essential for calcium to be utilized by our bones can compound the risks. “The real problem is not a lack of calcium in the diet, but rather a ‘relocation’ of calcium from the bones to other areas of the body,” says Thomas E. Levy, MD, author of Death by Calcium. Studies show that excess calcium can end up in arteries, leading to coronary artery disease, heart attacks, and strokes, and may contribute to cancer and early death, says Levy. Part of the problem is that government calcium recommendations (1,000 mg daily for most adults in the United States) are intended to include all of an individual’s calcium consumption—from food and supplements. But in practice, such amounts are often treated as daily minimums from supplements alone. Doctors frequently recommend supplementing with 1,000 mg of calcium— or even more when a patient has signs of osteoporosis—without evaluating the actual calcium content of the individual’s diet. And conventional medical care typically ignores other nutrients that are equally vital for healthy bones.

Vitamin C Surprise Few people associate vitamin C with bones, but there is a vital connection. Scurvy isn’t considered a problem today but it can exist as “focal scurvy,” meaning that a speciﬁc part of the body is severely deﬁcient in vitamin C. This, says Levy, is very common in unhealthy bones. “A focal bone scurvy initiates a severe loss in bone-building cells and an unchecked increase in bone-dissolving cells,” he says. Since bone is continually 12

The real truth about bone health

Shopping Guide VITAMIN C: 500 mg one to two times daily, or as much as your body tolerates without uncomfortable digestive symptoms. CALCIUM: Most people get 500–700 mg daily from food, but your personal intake is what’s important. A website or app such at myfitnesspal.com can help you calculate how much calcium you’re getting from food, and supplements should only cover any shortfall. Also your body is more likely to leave calcium in blood vessels when you get more than 500 mg at one time, regardless of the source. MAGNESIUM: A common recommendation is 400 mg, once or twice daily, but some integrative physicians recommend getting equal amounts of magnesium and calcium, or taking enough magnesium to resolve symptoms of a deficiency. For a comprehensive list of magnesium deficiency symptoms, visit the Nutritional Magnesium Association at nutritionalmagnesium.org. VITAMIN D: 1,000–2,000 IU daily. Ideally, get vitamin D levels tested. VITAMIN K: Daily dosages vary, depending on the form of vitamin K. Follow product directions. STRONTIUM: 680 mg daily of elemental strontium for treating osteoporosis, and 340 mg for prevention. Take strontium at a different time than you take calcium and magnesium, as they compete for absorption.

turning over, a vitamin C deﬁciency produces bone loss. In addition, an overall vitamin C deﬁciency poses other problems, says Levy: Less calcium is deposited in bones, and more calcium is deposited in arteries and potentially kidney stones.

Other Nutritional Factors Our bodies need a combination of nutrients to utilize calcium in bones and prevent harmful deposits in the wrong places. In addition to vitamin C, these include magnesium, vitamin D, and vitamin K. Another mineral, strontium, prevents bone loss by increasing the growth of new bone cells while slowing breakdown of old ones, according to a study of postmenopausal women published in the New England Journal of Medicine. On the ﬂipside, phosphates that are added to colas and other processed foods promote calcium deposits in arteries, according to research published in the journal EMBO Molecular Medicine. Phosphates are preservatives that help

control pH levels in foods. They also stimulate production of a calcium-regulating hormone called FGF23, and inﬂated levels of the hormone lead to heart disease.

Solaray Vitamin C & D combines two potent antioxidants that support bone health, supplying 1,000 mg vitamin C and 2,000 IU vitamin D3.

Lifetime Osteo Density Blend is a milk-free, raspberry-cream-flavored liquid featuring magnesium, boron, vitamins D3 and K, silica, and collagen.

Paragon Plus Stronti-Bone supplies 350 mg strontium to help boost bone mass density. This single-ingredient supplement allows you to take it separately from calcium for maximum benefits.

September 2015

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8/4/15 3:45 PM

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expert’s corner

by Emily A. Kane, ND, LAc

the truth about shingles This formerly rare complication from chicken pox is becoming more and more common. Here’s what you need to know

Several people in my family have had shingles recently, and some have had it more than once in less than a year. I thought this was a rare complication of having had chicken pox as a child. What’s going on? — Stephen D., Des Moines, Iowa

Recently, a group of naturopathic physicians was polled, and many noted that in the past 5 or so years, they have seen an increase in shingles cases. This has been true in my practice as well. Shingles (herpes zoster) is a reappearance of a past infection from the varicella virus. Most commonly known as chicken pox, “wild type” varicella is a generally mild disease that most everyone over age 30 in the U.S. remembers having as a child. The virus infects the nervous system and becomes “latent,” which means it never completely goes away. The virus is then reactivated in the form of shingles. Certain things are thought to trigger shingles, including stress, intense sunlight, and toxins such as prescription and/or recreational drugs. An episode typically lasts 7–10 days, but it can take several weeks for the skin to look normal again.

There is not enough data at this point to assess whether the chicken pox vaccine is associated with fewer occurrences of shingles later in life.

How Effective Is the Vaccine? Unfortunately, there isn’t enough data to assess whether the chicken pox vaccine, which became available in 1995, is associated with milder cases of chicken pox and fewer occurrences of shingles. Here’s what we do know: One dose of the vaccine has been shown to be 85 percent effective at preventing any form of varicella, and almost 100 percent effective against severe varicella (e.g., shingles). Current evidence shows that the vaccine retains its effectiveness for 10–20 years. While it would be best to avoid getting shingles in the first place, neither avoiding the “wild type” disease nor the vaccine seems to be a good strategy. Getting chicken pox for the first time as an adult is miserable—the disease isn’t usually as debilitating in children, and once you’ve had it, you gain lifelong immunity. And that’s the issue with the vaccine. We don’t know if it confers lifelong immunity. In general, vaccines need to be boostered throughout life, but there is little information about boostering the chicken pox vaccine in adults. When the “wild type”

virus was more prevalent, many adults got automatically boostered by being around kids with chicken pox. In fact, we may be seeing more shingles now because this boostering eﬀect has diminished as more parents vaccinate their children.

Natural Healing In terms of prevention, stress management is key. This generally involves drinking enough water, getting enough sleep, and finding some “me” time on a regular basis. And make sure to use sunscreen and avoid sudden, intense sun exposure. Effective natural therapies for viral infections include high-dose vitamin A (50,000 IUs daily for 5 days, but no longer); zinc (50 mg daily for 1–2 weeks); and buffered vitamin C. If lesions are persistent, or the problem develops into postherpetic neuralgia (PHN), intravenous vitamin C can lead to rapid improvement. Subcutaneous B12 injections are another successful natural therapy, particularly when the virus is stress-induced.

Herbal Antivirals There are many herbs that are both antiviral and analgesic, including St. John’s wort, ashwagandha, and oats. Tinctures can be found in health food stores and can be applied to the skin (mix with castor oil ﬁrst). Cover the oil-tincture mix with a cloth, and then with a heating pad set on medium. This often provides relief after a few applications. Herbal antivirals can also be taken internally. A blend I like combines licorice, osha, ligusticum, and astragalus.

September 2015

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Knocking Out Yeast Infections BY SALLY KARLOVITZ, CN CANDIDA (CANDIDA ALBICANS) is a problematic fungus that normally lives in our intestinal tract. When weâ&#x20AC;&#x2122;re healthy, eating right, and living well, candida stays at manageable levels in the gut. However, certain factors can cause candida to grow and spread, causing a condition called candidiasis or yeast infection. These factors include the use of antibiotics, steroids, birth control pills, or antacids; a compromised immune system; eating a diet high in sugar and refined carbohydrates; and hormonal changes. When candida spreads, it typically migrates to warm, moist environments, so it often colonizes the vaginal area in women, although it can also end up in the mouth (known as thrush), in the respiratory system, on the skin, and in other areas. Reducing yeast in the body involves a one-two punch: 1) kill yeast and 2) create an environment thatâ&#x20AC;&#x2122;s unfriendly to yeast. To kill yeast naturally, there are a number of excellent anti-fungal herbs that can be used individually or in combination, including oil of oregano, garlic, goldenseal, and grapefruit seed extract. To create an environment that is unfriendly to yeast, diet and probiotics are

Oil of Oregano Provides antioxidant support.* Used for centuries as an antimicrobial agent.* Natural extract of oregano leaf.

critical. Yeast feeds on sugar, so to keep yeast from thriving, sugar and foods that readily convert to sugar should be minimized. This would include limiting intake of refined grains, sugar, yeast breads, and fruit juice. Then add probiotics, the good bacteria that live in the intestines. They are important immune substances in the digestive tract and play a key role in controlling yeast. With candida, itâ&#x20AC;&#x2122;s best to utilize a concentrated supplement to get things under control. With this one-two punch of killing yeast and maintaining an unfriendly environment for yeast, it is possible to knock out a yeast infection, get rid of the discomfort, and optimize your overall health.

Quad-Dophilus Probiotic

Q&A Q: A:

Can you tell me about lecithin?

Lecithin is a mixture of phospholipids, usually derived from soy or sunflower seeds. Phospholipids are essential components of every cell in your body, making up the structure of cell membranes. Phospholipids from lecithin help with the transmission of messages between cells and other molecules, especially in the brain, which is one reason they are used for brain function. Lecithin supplies choline, a building block for acetylcholine, an important neurotransmitter (chemical messenger) for optimum memory function. Lecithin is also lipotropic, helping the liver metabolize cholesterol and fats. Lecithin works by enabling fats to be dispersed in water so they are more efficiently utilized or eliminated by the body, protecting arteries from fatty buildup. This may explain why lecithin is often used for both cholesterol and weight control. Lecithin granules are a popular way to take lecithin. The granules offer a nutty flavor that can be sprinkled on yogurt, granola, cereal, or soup. Lecithin can also be added to your favorite smoothie or protein shake.

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September 2015

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Nutrition & ADD

BY SALLY KARLOVITZ, CN

ATTENTION DEFICIT hyperactivity disorder (ADHD) and attention deficit disorder (ADD) are conditions characterized by symptoms such as hyperactivity, impulsiveness, and inability to focus. While symptoms often start in childhood, they can continue into adulthood, causing problems at home, school, work, or in relationships. As of 2011, 11 percent of children ages 4–17 were reportedly diagnosed with ADHD. That’s up from 9.5 percent in 2007. The reason for the increase is unclear. What we do know is there are some important nutritional approaches that can help with brain function in children and adults

with ADHD/ADD. While our brains require a number of nutrients for optimal function, one of the most beneficial for all stages of life is omega-3 fatty acids (EPA & DHA), found in salmon and tuna, as well as chia, flax, and hemp seeds. Omega-3s are highly concentrated in the brain and appear to be particularly important for cognitive (memory and brain performance) and behavioral function. Children with ADHD often have low levels of omega-3 fatty acids, which can result in behavior problems. In fact, results of a 2002 trial led researchers to conclude that the omega-3 fatty acid DHA is important in the brain for regulating attention and controlling behavior, and that concentration levels can be increased by providing a supplement of DHA. In a study of 90 Australian children with ADHD symptoms, researchers found that 1 gram of omega-3 fatty acids (EPA and DHA) taken daily for 4 months was associated with improvements in attention, literacy, and behavior problems. Another basic foundation principle is to make sure your child takes a good high-quality multivitamin. This ensures that you’re meeting the basic nutrient requirements needed by growing children. Look for natural supplements with easy-to-absorb vitamins and minerals, and make sure they don’t contain artificial colors, flavors, or sweeteners that you find in a lot of well-known children’s cartoon vitamins. In addition, certain adaptogenic herbs may be useful for mental alertness and focus. Eleuthero and schizandra are adaptogens that support the nervous system, improve physical and mental endurance, and support concentration.

RealKID DHA Gels Supports healthy brain development.* Dairy-free omega-3 DHA supplement. Natural orangecream flavored chewable softgels. s. Gluten free.

Bengal Vites Children’s vegetarian multiple vitamin & mineral. No artificial colors or flavors. In natural berry-flavored tiger-shaped chewable tablets.

NDF Focus Promotes steady, focused energy.* Binds to & removes toxins.* Alcohol-free, citrusflavor herbal drops. With chlorella, eleuthero, & more. Gluten & dairy free.

Gluten free.

The Healthy Edge

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cooking with

HERBS Tips for beginners and seasoned chefs BY LISA TURNER resh herbs. Is there anything better when it comes to cooking? From the bright, aromatic essence of basil to the subtle licorice undertones of tarragon or the hints of pine in rosemary, few foods add ﬂavor, aroma, and visual appeal as quickly and easily as these versatile botanicals. Here’s a simple guide for both beginners and seasoned chefs on buying, storing, and using them.

Selecting & Buying Herbs Fresh herbs are sold in a variety of ways: in pots, in small plastic clamshells, or in bunches (especially parsley and cilantro). However you buy your herbs, look for bright green leaves with no browning or yellowing at the tips. If you’re buying them in bunches, look at the stems— dry, splitting stems mean they’re older. For herbs sold in plastic boxes or bags, give them a sniﬀ before buying. They should have a pronounced aroma with no hints of mustiness or mold. Potted herbs are a great choice. You can snip leaves and keep the plant alive for future harvests.

Storing Fresh Herbs Herbs are more delicate than other produce and have to be stored and handled gently. Generally, keep them dry and refrigerated. If you buy them in bunches, take them out of the bags and remove the rubber bands, then snip the ends and stand them up in a glass with ½ inch of water, then store in the refrigerator. If you buy them in plastic boxes, remove them from the box and wrap them in very lightly dampened paper towels, then store in the warmest part of the fridge to prevent freezing.

Using Fresh Herbs Rinse herbs gently just before using them. If they’re very dirty or sandy, immerse them in a large bowl of cold water, agitate gently, and lift them out of the bowl. Never cut herbs when they’re wet, or they’ll blacken and get slimy. Instead, pat herbs with paper towels and let them air-dry before cutting, or use a salad spinner to dry larger quantities of herbs. Be sure your knife is very sharp before cutting herbs—dull knives, blender blades, or food processor blades will bruise the leaves and destroy the vibrant green color. And use all parts of the herb, not just the leaves. Rosemary, sage, and thyme stems can ﬂavor soups and stocks, and chive, sage, thyme, and other herb blossoms are beautiful garnishes (don’t use basil or marjoram blossoms, since they’re often bitter).

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HERB AND GOAT CHEESE FRITTATA Serves 8 This fresh, simple frittata is abundantly laced with herbs and makes a fast, lovely lunch. Try different variations to find flavor combinations you like: chopped asparagus, baby arugula leaves, thinly sliced wild mushrooms, or Kalamata olives with feta cheese are some options. 1 1

Tbs. olive oil small leek, thinly sliced (white and some pale green) 4 whole eggs 6 egg whites ¼ cup milk or cream 2 Tbs. finely chopped fresh tarragon leaves 1 Tbs. finely chopped fresh parsley 1 Tbs. chopped fresh chives 1 Tbs. chopped basil 1 Tbs. finely chopped thyme ½ cup red, yellow, or mixed cherry or grape tomatoes, halved 4 oz. soft goat cheese Additional fresh herbs for garnish Chive, tarragon, or sage blossoms for garnish (optional) 1. Heat olive oil over medium heat in 12-inch ovenproof skillet (if using a pan with a plastic handle, wrap foil around handle). Add leek, and cook until just tender, 3–4 minutes. 2. Beat eggs, egg whites, milk, and herbs together in large bowl. Pour over leeks, sprinkle with salt and pepper, and reduce heat to medium-low. Cover, and cook over mediumlow heat until eggs are set underneath, lifting edges of frittata and tilting pan to allow uncooked egg to run under, 3–4 minutes.

PHOTO: PORNCHAI MITTONGTARE

3. Remove skillet from heat, and preheat broiler to high. Scatter tomatoes and goat cheese on top of eggs, shaking pan to allow tomatoes to settle. Place in oven 8 inches from heat, and broil 2–3 minutes, or until top is golden and slightly puffed. 4. Remove from oven, and let stand 3 minutes. To serve, cut into wedges and place one wedge on each individual plate. Garnish with fresh herbs and chive blossoms, if desired, and serve hot. (Frittata may also be served chilled.) PER SERVING: 113 cal; 9g pro; 7g total fat (3g sat fat); 3g carb; 100mg chol; 135mg sod; <1g fiber; 1g sugars

The Healthy Edge

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cooking with HERBS, cont.

HERB-POACHED SALMON, SPINACH, AND BASIL SALAD WITH LEMON-TARRAGON VINAIGRETTE Serves 4 In this zingy salad, basil is used like a salad green—by the handful, not the leaf. Fresh herb blossoms make a beautiful garnish. Try chive, sage, thyme, or arugula blossoms, or use edible flowers if available. 4

tarragon sprigs plus 1 Tbs. chopped tarragon 4 thyme sprigs 2 oregano sprigs ½ cup chopped parsley plus additional for garnish ½ cup chopped chives plus 2 Tbs. finely chopped chives 2 large garlic cloves, smashed ½ tsp. coarse salt ½ tsp. black peppercorns 2 cups water 1 cup wine 4 6-oz. skinless salmon fillets 6 cups baby spinach leaves 2 cups fresh basil leaves, coarsely chopped Juice from ½ lemon 1 Tbs. Dijon mustard ½ cup extra-virgin olive oil Additional chives, parsley, or basil for garnish

1. In a large sauté pan or deep skillet, combine tarragon sprigs (reserve chopped tarragon), thyme, oregano, parsley, chopped chives (reserve finely chopped chives), garlic, salt, peppercorns, water, and wine. Bring to a boil, reduce heat, and simmer, covered, 20 minutes. Strain broth into bowl, and discard solids.

3. While salmon is cooking, combine spinach and basil in large bowl. In a small jar, combine lemon juice, mustard, olive oil, and remaining tarragon and chives. Shake well to combine, and season with salt and pepper. Toss salad with just enough dressing to lightly coat leaves and divide among four serving plates.

2. Return broth to skillet, and bring to a high simmer. Add salmon fillets, cover, reduce heat, and simmer 8–10 minutes, depending on thickness of fillets, until salmon is cooked through.

4. Remove salmon from broth with slotted spoon, allowing liquid to drain. Place one fillet on each plate, drizzle with additional dressing if desired, sprinkle with additional herbs for garnish, and serve immediately. PER SERVING: 592 cal; 48g pro; 41g total fat (7g sat fat); 6g carb; 97mg chol; 299mg sod; 2g fiber; <1g sugar

PHOTO: PORNCHAI MITTONGTARE

There are more than 150 varieties of basil, which means “kingly” in Greek.

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9 essential herbs FOR EVERY KITCHEN

BASIL, a sweet and tender herb with a

faintly licorice flavor, features prominently in Italian, Thai, and Vietnamese cuisines. Chop and use both leaves and softer stems in pesto, soups, or sauces, or tear the leaves into bite-sized pieces and toss into salads. Because basil is so delicate, add it after foods have finished cooking.

OREGANO has a warm, pronounced flavor, with sweet and aromatic undertones. It’s used mostly in Italian, Greek, and Mexican cuisines. Finely chop leaves and tender stems, and add to recipes. Or add the whole sprig during cooking, then remove and discard the stems before serving.

TARRAGON has a distinctive, aromatic

flavor with pronounced licorice undertones. Use it in French or other Mediterranean cuisines. It pairs especially well with eggs. Strip the leaves from the stem, finely chop them, and add to recipes during the last 30 minutes of cooking to best enhance the flavor.

SAGE, featured prominently in Greek and Mediterranean cuisines, has sturdy leaves and stems, with a strong, mildly bitter flavor and aroma. Add whole sprigs to foods during cooking, then remove and discard before serving; or finely chop the leaves and add to recipes. The leaves are also delicious fried until crispy and crumbled over foods before serving.

CHIVES are members of the onion

family and have a mild, fresh onion flavor and slender stalks that resemble blades of grass. Use them in all varieties of cuisine. The blossoms can be added to omelets or salads as garnish. They don’t stand up well to long cooking times, so add them at the end of cooking, or use in short-cooking dishes.

PARSLEY has a bright, fresh flavor with slightly peppery undertones and is used in cuisines ranging from Argentinian and Mexican to Mediterranean. Flat-leaf varieties have a more robust flavor and are used more in cooking. Curly-leaf varieties are softer and very mild, and are used mainly for garnish. Add either one during the last couple of minutes of cooking. Use parsley as a base for chimichurri sauce, or finely chop with lemon zest and garlic for a fast garnish called gremolata.

ROSEMARY has woody stems, pine-

shaped needles, and a pronounced, pine-like fragrance. It’s used mainly in Italian and Mediterranean cuisines. Add whole sprigs to soups or sauces; the needles will fall off during cooking, so remove and discard the woody stems before serving. Or strip and very finely chop the leaves and add to foods during cooking. Because rosemary can get bitter when overcooked, add it during the last 30 minutes of cooking.

THYME, a member of the mint family,

has delicate, slender stems and tiny leaves, and is used mainly in Italian, French, Jamaican, and Caribbean cuisines. Add whole sprigs to foods during cooking, then remove and discard the stems, or strip the leaves and sprinkle into dishes during or after cooking. Try lemon thyme to add a fresh, aromatic boost to foods.

CILANTRO, used mainly in Mexican and Asian cuisines, has a distinctive flavor and soft leaves and stems. Like basil, it doesn’t stand up well to long cooking times, so use it toward the end of cooking—the residual heat from a just-cooked dish is enough to bring out the flavor. Or use it fresh in salads, salsas, and pesto. Some people have an aversion to cilantro, saying that it tastes like soap, so you may want to use it sparingly with guests.

The Healthy Edge

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Holistic Healing for

BREAST CANCER BY ISAAC ELIAZ, MD, LAC, MS

Supplement and dietary recommendations to help manage estrogen levels and reduce tumor growth

reast cancer isn’t just one disease— it comes in many variations. One of the main factors in determining the type of breast cancer is the sensitivity of the tumor cells to estrogen. If a breast tumor is hormone sensitive—or estrogen positive—it means there are speciﬁc estrogen receptors on the tumor cells, and when estrogen binds with these receptors, it transfers a message to the cancer cells. Like a lock and key eﬀect, the breast tumor cells are stimulated by estrogen to grow and reproduce. Therefore, one of the main goals of therapy or intervention with hormone-positive cancer is to reduce hormonal stimulation as much as possible. Here are some key strategies:

Maintain a Healthy Weight

The ovaries make estrogen during the years before menopause, but it’s also made in fat cells where enzymes convert other hormones to estrogens. After menopause, fat is the primary source of estrogen production in the body. This means that weight is a critical factor in determining estrogen levels, for both pre- and post-menopausal women. Dietary choices and activities that 22

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promote a healthy weight are essential to any estrogen-reducing program.

Optimize Cholesterol

New research has shown that cholesterol byproducts are able to bind to estrogen receptors and stimulate tumor growth. Elevated cholesterol levels are associated with breast cancer.

Minimize Exposure to Heavy Metals

Heavy metals including copper, cobalt, arsenic, cadmium, mercury, and lead have been found to stimulate estrogen receptors. Sources of arsenic include some brands of rice, seafood, and well water. Cadmium is high in cigarettes and can be found in some soils. Mercury is mainly prevalent in larger fish and old dental amalgams. And lead contamination is a component of air pollution, paint and dyes, and ceramic glazes, among other sources. Heavy metal and toxin exposure is difficult to completely avoid, even with careful choices. Because of this, I advise my patients to use compounds that provide safe, gentle detoxification of heavy metals and other contaminants.

Modiﬁed citrus pectin, (MCP) has been shown in human studies to remove harmful heavy metals and reduce toxic body burden over time. MCP is able to cross the intestinal barrier and circulate in the bloodstream, where it binds to toxins and heavy metals and helps safely excrete them—without removing essential minerals. I also recommend alpha lipoic acid, N-acetyl cysteine, garlic, cilantro, and other herbs and nutrients that provide support for the body’s complex detoxiﬁcation systems.

Avoid Additives

Many chemicals used in agriculture, body care products, food packaging, and plastic water bottles are estrogenic, called “xenoestrogens” or “estrogen mimics.” In addition to binding with estrogen receptors, these toxins are fat soluble, so they tend to accumulate in fat cells. Breast tissue has a high concentration of fat, particularly after menopause. Studies have shown that breast milk often contains dangerous levels of these chemicals. Reduce exposure by avoiding plastic food and beverage containers, canned foods, and body products that contain these toxins. For a list of chemicals to watch out for, visit the Environmental Working Group site (ewg.org).

EcoNugenics PectaClear, with modified citrus pectin and seaweed alginates, has been shown to safely assist with heavy metal detoxification.

Akin’s and Chamberlin’s Lipoic Acid MP is high-potency alpha lipoic acid that works synergistically with vitamins C and E to protect cells from oxidative stress from the inside and out.

Wakunaga Kyolic Aged Garlic Cholesterol Formula 104 combines Aged Garlic Extract and lecithin to support healthy cholesterol levels, which may protect breasts.

Solaray DIM Supreme promotes healthy estrogen metabolism with 100 mg diindolylmethane (DIM), broccoli, and bioflavonoids.

Diet and Estrogen Levels

Determining the eﬀects that speciﬁc foods have on breast cancer risk and protection is an active area of research, with a number of controversies still unresolved. What we do know is this:

The Bad

The Good

k Regular alcohol use increases breast cancer risk. In an excellent

k Cruciferous vegetables, such as broccoli, cauliﬂower, kale,

literature review, 20 studies pointed to a positive connection between alcohol and breast cancer, through multiple eﬀects on hormonal systems and genetic signaling. k Fatty red meat has been associated with increased breast cancer,

especially meats cooked at high temperature. k A 2008 study of more than 15,000 women found that high-fat food

choices were signiﬁcantly associated with increased cancer risk. Among other negative eﬀects, fat intake increases estrogen levels. k Sugar intake increases IGF-1 (insulin like growth factor), which is

associated with increased estrogen. k A 2013 study found that intake of high-fat dairy, but not low-

fat dairy, was related to a higher risk of mortality after a breast cancer diagnosis.

and collards, contain a wealth of beneﬁcial compounds, including diindolylmethane (DIM), which promotes healthy estrogen metabolism. k Flaxseed facilitates removal of estrogens and improves the

ratio of good and bad estrogens—2:16 alpha hydroxyestrone (AHE). These are metabolites of the parent estrogen; too much of the 16 AHE is highly stimulatory. k A high ﬁber diet promotes the binding of estrogens in the

colon, thus reducing estrogen exposure. Fiber also promotes healthy bacterial populations and enhances satiety, helping to keep weight in a healthy range. k Green tea is a true star in terms of its anticancer properties,

with many studies on its multiple anticancer mechanisms.

The Healthy Edge

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7/29/15 3:30 PM

Surviving The Allergy Season RAGWEED AND MOLD AND DUST…OH MY! For those who suffer from allergies, fall can be the worst season, when ragweed flourishes and mold levels seem to increase. If you suffer from fall allergies, don’t cover symptoms with overthe-counter medicines with unwanted side effects. Take the natural approach with ingredients that help your body fight allergies and allergic inflammation.

BY MARY ANN O’DELL, MS, RD

QUERCETIN Quercetin is a potent bioflavonoid antioxidant that may help reduce allergic and asthmatic reactions to pollens and airborne allergens. It has both anti-inflammatory and antihistamine activity in the body. Unlike over-thecounter antihistamine drug formulas, which block the action of histamine after it is released, quercetin can actually reduce the amount of allergy-symptom-causing histamine that is released by the body. The enzyme bromelain increases quercetin’s effects.

NETTLES Nettles also have natural antihistamine activity. One study found 48 percent of nettle users reported nettles were more effective than over-the-counter allergy medications. Another study found that nettle capsules significantly helped reduce sneezing and itching in people with hay fever.

VITAMIN C Vitamin C is an essential component of the body’s defense system against allergies. When taken consistently, vitamin C can help detoxify foreign substances in the body, and it acts as a natural antihistamine. In addition, it improves immune function and fights off infection. When taken properly, natural remedies can offer significant relief. They get to the core of the problem, rather than just covering the problem. So enjoy more time outside this autumn by reducing your allergy symptoms naturally.

Quercetin Aller-Plex

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Smart Thinking: Nutrition for the Brain FOR THE COLLEGE STUDENT returning to school, or the businessperson with a demanding job, certain lifestyle changes can help increase your brain function and help keep you alert.

EXERCISE Physical exercise increases oxygen to the brain and promotes healthy blood vessel function. Studies suggest that physical exercise may contribute to improved mental function. Mental exercise can help too. Read a book or work puzzles to help keep your brain functioning well.

BY MARY ANN O’DELL, MS, RD

Phosphatidylserine (PS) is a compound from soy that helps keep brain cell membranes flexible, fluid, and able to absorb nutrients. It has been shown to help all ages with improving focus, memory, and attention span. Like any part of the body, the brain is subject to fatigue, disease, and aging. Optimal brain function depends on a diet of natural foods and supplements balanced with adequate rest and physical and mental exercise.

DIET Diet plays an important role in brain function, since a steady supply of glucose feeds the brain. Eat complex carbohydrates throughout the day, and never skip meals. Consume protein-rich foods to supply amino acids. Amino acids are precursors to neurotransmitters in the brain—chemical messengers that help brain cells function well. And finally, include foods rich in omega-3 fatty acids, such as salmon, tuna, cod, sardines, and flax and chia seeds. DHA omega-3 fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function.

HERBS & NUTRIENTS Ginkgo biloba extract has been shown to increase blood flow to the brain, improving transmission of nerve impulses. Research on ginkgo shows it has a significant positive effect on memory and cognitive performance. Ginkgo is also a potent antioxidant, which means it combats free radical damage. Free radicals, damaging compounds that break down cells, are believed to play a role in Alzheimer’s disease and other forms of dementia. Huperzine, derived from Chinese moss, supports memory function by reducing the breakdown of acetylcholine in the brain. Acetylcholine is a neurotransmitter in the brain that helps with memory and thinking.

Cerebro Smart

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Herbal & amino acid brain support.*

Super strength EPA & DHA fish oil.

Support for memory, focus, & brain function.*

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With ginkgo, phosphatidylserine, huperzine, & more.

Supplies 600 mg omega-3 per serving.

Ginkgo Biloba 60 mg Supports healthy memory function by improving circulation to the brain.* Potent antioxidant.* 60 mg standardized extract per capsule.

The Healthy Edge

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pure beauty

By Sherrie Strausfogel

crazy for cupuaçu This exotic ingredient from deep in the Amazon may hold the secret to healthier skin and hair

upuaçu seed butter (Theobroma grandiﬂorum) pronounced “coo-poo-wa-soo,” played an important role in the history of Amazon cultures. The name translates to “food for the gods” or “divine food.” The fruit looks like a cross between a papaya and a coconut, and has been described as tasting something like a combination of chocolate, bananas, and passion fruit. This isn’t surprising since the cupuaçu tree is actually related to the cocoa plant. If eaten raw, the fruit may taste slightly sour.

In its native Brazil, cupuaçu is used to help heal various skin conditions; ﬁght fatigue and boost energy; relieve abdominal pain and other digestive concerns; and increase libido and fertility. Cupuaçu is currently being studied for its potential to strengthen the cardiovascular system by reducing high blood pressure and cholesterol. And research continues on its use as a natural therapy for cancer—the seed has shown promise for its ability to ﬁght cancer cells. In beauty products, cupuaçu seeds are cold pressed to create a creamy,

NATURAL NURTURING In addition to cupuaçu, consider adding a few of these other potent ingredients to your beauty regimen. ALOE VERA Its antifungal and antibacterial properties help with acne, and it can also help with excess pigmentation (age spots). Also works as a conditioner that can reduce dandruff. ARGAN OIL Rich in vitamin E, antioxidants, and EFAs, argan oil can remedy dry skin, psoriasis, eczema, acne, and wrinkles. It also soothes frizzy hair and helps control itchy scalp. BURITI OIL Sourced from Amazonian palm trees, buriti oil is high in vitamin E and beta-carotene to support collagen production and hydrate skin.

COCOA BUTTER With a faint chocolate aroma and deep yellow color, this luxe butter is loaded with healing antioxidants and deeply moisturizes dry skin. GREEN TEA The most powerful antioxidant in green tea is epigallocatechin3-gallate (EGCG), which helps prevent collagen breakdown and reduces UV damage to skin. HYALURONIC ACID (HA) Studies show that HA helps skin reclaim the plump, wrinkle-free look of youth. It binds moisture, which helps soften, smooth, tone, and rehydrate skin. It also

improves collagen health for increased elasticity and firmer-looking skin. SEA BUCKTHORN Known as the “beauty berry” for its ability to promote softer, youngerlooking skin. VITAMIN C L-ascorbic acid is the form of topical vitamin C that gets the best results. It helps cells produce collagen fibers that firm skin, and it fights free radicals that age skin. VITAMIN E OIL This natural alternative to skin-brightening creams helps minimize wrinkles, scars, and acne by speeding up cell regeneration.

moisturizing butter with a remarkable capacity to absorb water and lock in moisture. Cupuaçu seed butter is rich in essential fatty acids, phytonutrients, and vitamins A, B, and C, as well as minerals such as calcium and selenium. Used in face and body lotions, cupuaçu quickly absorbs, soothes and smoothes dry skin, reduces ﬁne lines and wrinkles, and increases elasticity. Hair products also contain cupuaçu fruit extract, butter, and oils, all of which help to strengthen and moisturize dry, brittle, or damaged hair. Renew your eyes with Nourish Organic Cooling Eye Treatment. Avocado oil nourishes, argan oil replenishes the skin, and cupuaçu and shea butter lock in moisture. These ingredients plus the cooling tip applicator help reduce puffiness.

TruKid Happy Face & Body Lotion is a sensitive-skin, kid-safe moisture-rich lotion that uses cupuaçu and shea butters to relieve dry skin.

Go Ginger Face Serum includes ginger, sea buckthorn, and cupuaçu to stimulate collagen production, replenish skin, and improve skin firmness.

Nourish and protect color treated hair with Surya Brasil Color Fixation Shampoo and Conditioner. These formulas restore hair and provide nutrients and oils from buriti fruit and cupuaçu seed.

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clean eating

fat facts

By Melissa Diane Smith

Everything you need to know about fats and oils

hen it comes to your health, one of the most important things you can do is steer clear of processed fats, meaning partially hydrogenated oils and vegetable oils. Hydrogenation is a chemical process in which hydrogen is added to liquid vegetable oils to turn them into semi-solid oils that are used in deep-fat frying, added to processed foods, and used to make margarine and vegetable shortening. These man-made trans-fats cause dysfunction in the body on a cellular level, and they promote obesity and insulin resistance and double the risk of heart disease. Starting in the 1960s and 1970s, and particularly in 1980, public health oﬃcials began advocating the use of vegetable oils in place of saturated fats, such as butter or coconut oil, to reduce the risk of cardiovascular disease. It turns out that was bad advice. Vegetable oils are sources of omega-6 polyunsaturated fats that we were never designed to eat in such large amounts. Before chemical solvent extraction and reﬁning methods were developed, we didn’t have the ability to extract oils from foods such as corn and soybeans. So people got their omega-6 fats in small amounts from whole foods—seeds, greens, grains, or nuts—which contain natural antioxidants and other nutrients. This isn’t the case with modern, conventionally produced vegetable oils.

Balancing Act Although both omega-6 and omega-3 fats are essential to health, they need to be balanced in a ratio of between 1:1 and 4:1 for optimal health. Today’s balance of essential fatty acids is out of whack: Western diets have a ratio of between 10:1 and 25:1. High-omega-6 vegetable oils are the primary culprit of this severe imbalance, but other factors, such as the increased use of grains instead of grass for livestock feed (which in turn alters the fatty acid profile of meat), have contributed as well. This out-of-balance ratio of essential fats creates health problems: Omega-6 fats stimulate the body’s production of inflammation-causing substances, while omega-3 fats—found in flaxseed, coldwater fish, and other foods—encourage the body’s production of inflammation-suppressing compounds. A diet high in omega-6s and low in omega-3s, therefore, contributes to chronic inflammation, which plays a major role in the development of cardiovascular disease and other health problems.

Make an oil change. Do a complete overhaul of the fats and oils you use in food preparation: Nix margarine and vegetable shortening made with partially hydrogenated oils. Ditto for refined vegetable oils that are high in inflammation-promoting omega-6 fats, including corn, cottonseed, peanut, soybean, and sunflower oils. Instead, use alternatives that are high in monounsaturated or natural saturated fatty acids, such as cold-pressed extra virgin olive oil, unrefined coconut oil, and organic pastured butter. Avoid processed foods. Excess omega-6s are hidden in the oils used to make everything from crackers, cookies, packaged baked goods, and frozen meals to salad dressings, condiments, and sauces. Instead, eat mostly whole foods, and be choosy about the processed foods you do buy. Look for convenience foods that are made with olive oil only—or make your own salad dressing using unrefined olive oil or avocado oil, both of which are rich in monounsaturated fats. Up your omega-3s naturally. We’ve all heard that flaxseed and chia seeds are good sources of omega-3 fats. They are. But the conversion of the type of omega-3 fat they provide (alpha-linolenic acid) to the types of omega-3 fats (EPA and DHA) that more easily lead to anti-inflammatory substances in the body isn’t terribly efficient and can be slowed down by certain dietary and lifestyle factors. Many people take omega-3 supplements; however, excessive consumption of omega-6 fats interferes with the absorption of omega-3s—supplements won’t do much good if you’re eating too many omega-6 fats. The best way to up your omega-3 intake is to upgrade your animal protein sources by eating more cold-water fish, such as wild salmon, tuna, anchovies, and Alaskan halibut. Other good sources include organic 100 percent pasture-raised meat, organic pasture-raised butter, and organic eggs from chickens that are fed flaxseed meal or are pasture-raised.

Healthy Fat Tips An important strategy to promote optimal health and help reduce inﬂammation is to give the body a balance of omega-6 and omega-3 fats—one that matches the body’s natural requirements for good fats. To dramatically improve the omega-6 to omega-3 ratio in your diet, try these tips: 28

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natural gourmet

take it slow

By Neil Zevnik

The Slow Food movement emphasizes a fresh, local, and sustainable approach to nutrition

o you make a weekly trip to the farmers market, seeking out the best and freshest local produce, honey, cheese, and fi sh? Do you prefer food produced using organic and sustainable practices? Is it important to you that those who nourish and provide the ingredients for your dinner be known and respected and fairly compensated? Would you rather invite your neighbors over for a locally sourced, lovingly prepared ethnic feast than to go out to the latest trendy fusion restaurant? If so, then whether you know it or not, you’re already a dedicated member of a worldwide movement known as “Slow Food.” Officially begun in Italy in the 1980s as a response to the “fast food” incursions into regional cuisine, this way of looking at the world through food is much more than just a rejection of industrial food—it’s a philosophy and a lifestyle. The tenets of the movement are embodied in the three words “Good, Clean, Fair.” Good food is first and foremost delicious and satisfying; it is also local, seasonal, and health-giving. Clean food is produced in an environmentally beneficial and sustainable fashion, with concern for animal as well as human welfare. And Fair food should respect the labor of those who produce it, and celebrate the cultures from which it emanates. Slow Food USA, an organization with more than 200 local chapters, offers this simple statement that sums up the basic philosophy: “If you care about local farmers, ranchers, fi shers; animal welfare; the joy of a shared meal; preserving food culture; protecting the environment or avoiding GMOs, we have a place for you at our table.” And indeed, Slow Food is about bringing all those elements together to create a joyful and respectful community centered around and celebrating food. So what can you do to participate in this burgeoning movement? It’s all about paying attention; learning and teaching; living and thinking locally; and enjoying the treasure of taking life “slow.” Become more familiar with your local food sources. Appreciate the food that arises from specific cultures. Find the time to educate yourself about where your food comes from. Encourage communal meals and events that bring together neighbors and generations around good, clean, fair food. And as the Italians say, ecco! Or, “there it is.” You’re a card-carrying member of the Slow Food movement.

School Garden Projects Gardening not only teaches kids where their food comes from, but also introduces them to the pleasure and value of growing things. Learn about school gardens and how to start one at edibleschoolyard.org, an organization started by noted Berkeley chef Alice Waters.

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SERVES 8

For a more substantial dessert, spoon compote and yogurt over simple buttermilk biscuits and drizzle with honey. 2

cups organic strawberries, halved or quartered depending on size

cup organic blueberries

cup organic blackberries

Tbs. Meyer lemon juice

Tbs. local honey, divided

cup organic raspberries

oz. plain non-fat Greek yogurt

1. In large bowl, combine strawberries, blueberries, and blackberries. Drizzle with lemon juice and 2 Tbs. honey, and mix lightly with a rubber spatula. Add raspberries, and gently fold in. Refrigerate.

White Quinoa with Asparagus & Sugar Snap Peas SERVES 8 AS A SIDE DISH

Serve a big bowl of this feel-good salad with grilled shrimp, shredded grilled chicken, or sea bass. Local sea bass is a treat if you can find it in your area. 3

cups cooked organic white quinoa

bunches of thin asparagus, cut into 1-inch pieces, steamed, rinsed, and patted dry

cups sugar snap peas, steamed, rinsed, and cut in half

2. In another bowl, whisk together yogurt with remaining honey and vanilla extract until well-combined and slightly thickened. Refrigerate. 3. Serve berries in large bowl with whipped yogurt on the side; or divide among small dishes and top each with a dollop of yogurt.

PHOTO: PORNCHAI MITTONGTARE

⅛ tsp. vanilla extract

PER SERVING: 94 cal; 3g pro; <1g total fat (<1g sat fat); 21g carb; 0mg chol; 12mg sod; 3g fiber; 17g sugars

½ cup coarsely chopped Italian parsley 1

heaping Tbs. snipped fresh chives

¼ cup fresh Meyer lemon juice 3

Tbs. fruity olive oil

Sea salt & freshly ground black pepper to taste 1. In large bowl, lightly toss quinoa with asparagus, peas, parsley, and chives. Drizzle with lemon juice and olive oil; add salt & pepper to taste; and gently mix. Chill at least 1 hour. 2. Serve as a side dish with protein of choice, or heap on a plate of greens for an entrée salad. PER SERVING: 149 cal; 5g pro; 7g total fat (1g sat fat); 18g carb; 0mg chol; 9mg sod; 3g fiber; 2g sugars

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